What is swelling
Swelling
A tissue or part of the body that increases in volume is defined as "swollen"; therefore, "deflate" literally means to reduce swelling.
Like redness, heat and swelling, swelling is one of the essential characteristics of the inflammatory phenomenon. Therefore, in the medical field, when one intends to "deflate a part of the body" therapy focuses on reversing the inflammatory mechanism. It is therefore logical to think that the most effective systems for reducing swelling are anti-inflammatory remedies, intended as drug therapy (NSAIDs, corticosteroids, topically, for OS or injection), cryotherapy (cold therapy) and manual therapy (massage ), depending on the district and the cause.
Non-inflammatory swelling
However, the term "swollen" is often used also to indicate different problems, not necessarily attributable to an inflammatory state. The legs of a person suffering from poor circulation appear to be swollen. Similarly, the belly of a person suffering from air retention or gastrointestinal gases, especially of the stomach and intestines, is obviously swollen. In both cases, diet and lifestyle play a fundamental role.
In this article we will try to better understand how to behave to treat these two types of swelling so different from each other, or that subcutaneous due to water retention (for poor blood and lymphatic circulation) and the gastrointestinal.
Water retention
General information on water retention swelling
Water retention means excessive, and therefore abnormal, accumulation of water in the tissues (extracellular spaces). This is an obvious clinical sign due to primary diseases that can lead to serious problems. The most frequent cause of water retention is a pathological defect in blood and / or lymphatic circulation. It occurs mainly, but not exclusively, in the lower limbs with particular localization in the ankles. However, it must be admitted that circulation can be very weak, inefficient, but not diagnosed as "insufficient". Briefly summarize the mechanism of non-pathological water retention, which is closely related to the formation of cellulite:
- Poor venous return
- Capillary weakness and liquid perfusion
- Possible suffering of the involved tissues (especially the adipose tissue), cell death and dispersion of the cytoplasmic content with osmotic action on the surrounding liquids
- Difficulty in lymphatic reabsorption, also due to osmotic pressure.
Note : the swelling due to water retention is recognizable, in addition to the increase in volume and the typical consistency to the touch, also due to the well-known "orange peel" appearance. Over time this condition predisposes the onset of cellulite (panniculopatia edemato sclerotica fibro) which, in the most advanced stages, becomes irreversible.
Diet for Water Retention
Deflated diet for water retention: premise
For clarity let's start by specifying that the deflating diet due to water retention should NOT be poor in water, far from it. Furthermore, it is advisable not to rely too much on so-called "miracle products", such as food supplements, functional foods, creams, etc. The only truly effective system is the combination of a good diet and the right physical activity. Below we will summarize the fundamental criteria of the deflating diet for water retention.
Lots of water and hydrated foods
Water is not only essential for maintaining good health, it is also essential to counteract water retention. In fact, water is the diuretic element par excellence. By increasing the volume of renal filtration, it also increases the excretion effect of unwanted molecules. If we do not drink enough (it can be assessed by observing the color and smell of urine, as well as the number / amount of urine daily), increasing pure water and the consumption of hydrated foods (soups, broths, etc.) can increase capacity to eliminate waste compounds (which are presumed to be involved in the accumulation of water in peripheral tissues). Obviously, if the metabolic condition is in itself optimal, drinking more will not yield further benefits. However, if the liquids that stagnate at the peripheral level are hypertonic (they contain a certain amount of solutes that hinder their disposal), associating the strengthening of the microcirculation with an increase in water consumption could still help to solve the problem. The total water consumption that is desirable for an average and sedentary person is 1 ml every 1 kcal of the diet. For example, in a 2000 kcal diet, about 2 liters of water per day are desirable.
Phytocomplexes that strengthen the microcirculation
They act mainly at the capillary level, reducing their permeability and enhancing elastic and contractile capacity; they are also excellent for preventing varicose veins and cellulite. These are compounds of plant origin that contain specific active ingredients, generally belonging to the chemical groups of: triterpenes (such as escin), ruscogenins, coumarin glycosides, flavonoids, phenolic acids, tannins, proanthocyanidins and resveratrol. They are famous for the phytocomplex content that reinforces the microcirculation: centella asiatica, melliloto and grapevine. From the food point of view it could also be stated that fruits and vegetables rich in antioxidants, especially phenolics, perform a similar or complementary function; for example: grapes, cranberry, pomegranate, purple carrots etc.
Vasodilators that improve the microcirculation
They are molecules that act at the level of the vascular smooth muscle. Like the previous ones, they act on the capillary functionality reducing the permeability and optimizing the spraying of the tissues. The omega 3, especially the eicosapentaenoic acid and docosahexaenoic acid, are abundant in the blue fish, in the cod, in the salmon, in the liver of the same and in the algae. A good precursor, alpha linolenic acid, is instead abundant in vegetables (especially in certain oil seeds and in the seeds of starchy seeds). There are other molecules with vasodilating action, such as the capsaicin of the chili pepper and ethyl alcohol, which however have a marginal relevance in normal quantities or have significant side effects.
Little sodium added
The diet should not be rich in added sodium, a concept far removed from what many call "low sodium diet". The sodium naturally present in food is fundamental to the state of general health, since this mineral performs many vital functions. Compared to other minerals, the body requires large quantities because it is expelled continuously and abundantly with urine and sweat. On the other hand, in the modern diet, sodium is almost always present in excess as it constitutes a large percentage of cooking salt. Some hypothesize that, in the presence of other risk factors, this can accumulate together with liquids in the extracellular spaces, worsening water retention; it can also be harmful to health (susceptibility to sodium sensitive hypertension). This is why this type of deflated diet should be low in discretionary sodium (the one added to the table or in cooking) and preserved processed foods (such as cured meats, aged cheeses, canned food, etc.). In nature, sodium is present both in foods of animal and vegetable origin. Note : sportsmen and those who sweat a lot need more sodium than the norm.
Potassium as required
Better a little more than a little less. Potassium has an antihypertensive and thirst-quenching action; in some ways, it shows effects opposite to those of sodium and for this reason it is considered fundamental in the deflating diet against water retention. Note : potassium intake is of great importance especially when using drainage-diuretic products. Although in excess, in healthy people, potassium does not seem to have any side effects. It is naturally present both in foods of vegetable and animal origin, but raw (or steamed) vegetables and raw fruit are considered sources of potassium "par excellence". It is therefore recommended to take at least two portions of vegetables (50-200 g each) and two fruit per day (from 100-150 g each). Note : the increase in potassium in the diet has greater effect when associated with a reduction in discretionary sodium and preserved foods rich in added salt.
Draining: can they be useful?
Foods and drugs are diuretics which, regardless of the mechanism, increase renal filtration and therefore excretion of urine. Some are diuretics because they are rich in water, others because they contain active ingredients that promote kidney function; a third category has both one and the other function.
Can they be useful? It depends. For all the reasons we have described in the section on water, increasing renal filtration and diuresis could have positive effects. This however, depends above all on the condition of the blood and lymphatic circulation. If the venous return is not optimized, the capillaries are not strengthened and the lymphatic absorption trudges, the greater excretion will not affect the liquids stagnating in the peripheries.
There are both diuretic and diuretic drugs (usually herbal). Among the most effective diuretic foods we remember: dandelion leaves, artichoke, fennel, endive, chicory, cucumber, pineapple, melon, watermelon, peaches, strawberries etc. Among the diuretic drugs are: dandelion root, birch, fennel, green tea, yarrow, horsetail, fucus, artichoke, mallow, borage, etc.
As for the draining foods, the portion corresponds to that of the vegetables. Regarding drugs instead, usually used to produce herbal teas, infusions, decoctions, etc., it is advisable to consult your doctor.
Physical activity to deflate
There is no specific activity to deflate, or to reduce water retention. Some hypothesize that it is possible to be sports that on the contrary exert a counterproductive effect, but these are completely groundless conjectures. The truth is that all sports, done properly, improve blood circulation and have a beneficial effect. Obviously there are activities that can show some contraindications. For example, exercises with overloads performed without treating breathing, or in valsalva, tend to increase venous pressure and predispose to the formation of varicose veins. It is not certain that this affects the microcirculation but in doubt it is advisable to inhale and exhale correctly. The hypothesis that lactic acid can accumulate in the suburbs predisposing to water retention and cellulite is to be denied; it is shown that, at worst, the liver completely eliminates this intermediate of anaerobic glycolysis in no more than 2-3 hours. The myth is also debunked that the activity of cross-country running, or endurance running, due to the repeated action of rebounds due to the force of gravity, can favor the accumulation of liquids in the legs. This could (but is not necessarily) manifest in sick people, not in subjects with normal blood and lymphatic circulation. On the contrary, sports like cross-country running, cycling, cross-country skiing, rowing etc. have the advantage of super activating the body and thus enhancing any bodily function (circulation, pulmonary ventilation, renal filtration, hepatic metabolism, peristalsis intestinal etc).
Other tricks
Some bad habits like:
- Clothing too tight, especially around the waistline (belts), thighs (pants) and legs (socks, shoes). Note : do not confuse the action of tight clothes with that of specific containing clothing; they have a completely different impact
- Position: sitting too long is a determining factor. We should instead carve out small breaks to insert periodically in which to get up and stretch, to normalize the circulation. The same is true for those who spend all their time standing; in this case it is advisable to make small stops to make sure that gravity does not fully exert its effect
- Replace drug therapy (for hypertension, antidepressants, chemotherapy, painkillers, contraceptives): obviously only when possible and if they involve too important fluctuations in weight due to water retention. Note : women do not pay attention to sudden changes due to the hormonal cycle of the menstrual period. It is physiological that, at a certain point, a certain amount of water retention occurs
- To compensate for certain pathologies: it is a matter of obviousness; aesthetics is in fact the last of the problems for those suffering from diseases such as: venous insufficiency, thrombosis, heart failure, pulmonary edema, lymph node diseases, cysts and other anatomic impairments.
Air and Gastrointestinal Gas
General information on gastrointestinal swelling
Let us now turn to what concerns the gastrointestinal swelling. This is both a symptom and an obvious clinical sign. It can have a very different etiology depending on the case and behavioral, dietary, individual predispositions and pathologies take part in its onset. Note : while in the stomach the swelling is triggered mainly by air that comes from the outside, with the participation of some chemical reactions of digestion, in the intestine (especially large intestine) is mainly caused by gas produced locally. Note : the physiological quantity of gas contained within the intestinal lumen is 200 ml; a normal expulsion is considered to be between 400-1600 ml / day.
Intestinal Swelling Diet
Deflating diet for air and gastrointestinal gas: premise
Aerofagia is often related to simple anxiety states, bad or incomplete mastication (frugal meals, tooth or jaw or inefficient tongue), functional-anatomical impairment of swallowing, such as dysphagia, eruption, etc. The swelling in the gastric area is mainly attributable to the aerofagia, or to the swallowing of air while eating, drinking and talking. In addition, carbonated beverages and foods that can release carbon dioxide are involved in gastric bloating.
Intestinal swelling can only affect the colon (large intestine) or even the small intestine. Among the causes we have again the aerophagia, but it is not considered the main one. To understand what the role of aerophagy in intestinal swelling may be, it is necessary to understand first of all if the swelling also affects the portion of the small intestine. Consuming normal meals (per portion and composition), the only other reason for swelling of the small intestine is aerofagia. If only the colon is swollen, the causes are to be found elsewhere. Note : as we shall see in the next paragraph, an excessive release of gastric acids for digestion (meals that are too abundant or excessively protein) requires the production of bicarbonate which in turn releases carbon dioxide by inflating the small intestine but, indirectly, also the stomach .
The production of gas by the colic microflora, which is in turn affected by the composition of the diet and the type of microflora, mainly contributes to the swelling of the large intestine. obviously, the subjective attitude, or the possibility, of disposing of these gases (farts) also matters a lot.
Today it is known that the composition of intestinal gases can shed light on the aetiology of swelling. The abundance of nitrogen, prevalent in the atmosphere, indicates a great importance of aerofagia; on the contrary, hydrogen, carbon dioxide and intermediates such as methane must suggest the action of intestinal bacterial flora. On the other hand, not many people have the opportunity to have their farts analyzed.
Deflated diet for the stomach
To inflate the stomach, the diet must necessarily be free of carbonated foods. Meals that are too abundant and / or too rich in protein are also not recommended. In this case, after having produced many acids in the stomach for digestion, bicarbonate is released in the duodenum (especially from the bile salts) to restore the useful pH to continue digestion. This reaction frees carbon dioxide, which triggers swelling of the stomach. Regarding the chemical composition of foods, there are no other recommendations. On the contrary, one must pay close attention to one's habits; In short:
- Reduce any anxiety
- Speak calmly, taking care of breathing and controlling swallowing
- Eat meals in a sitting position, without too much haste
- Chew slowly and, if necessary, improve the efficiency of the teeth and jaw
- Swallow taking care not to swallow air
- Treat, if necessary and whenever possible, any swallowing pathologies such as dysphagia. We recall that this disorder, which may have different causes, is responsible for much more serious complications than abdominal bloating
- Don't hold back the belching; they are part of digestion. In public places it is possible to reduce the sound by closing the mouth and the soft palate (to avoid noise from the nose), and visibility by bringing a napkin in front of the mouth. Alternatively, you can go to the toilet.
Deflated diet for the intestine
Probiotics: do they do well or do they hurt?
The bacteria that physiologically occupy the large intestine (not the small intestine, a situation in which it would be a pathology) feed on various nutritional factors that have escaped digestion and absorption. The elaboration of the intestinal bacterial flora therefore produces some residues including water, gas of various kinds (carbon dioxide, methane, etc.), fatty acids (famous short-chain ones, nutritional factors for intestinal mucosa cells), vitamins (for example the liposoluble K), acidic molecules of various kinds etc. From a purely microbiological point of view, it is unlikely that excessive gas production can be attributed to the surplus of "good" bacteria in the colon; rather, from the contamination of the physiological flora with "bad" bacteria, that is putrescent (therefore from the percentage reduction of the physiological microflora).
Does taking probiotics help or worsens intestinal swelling? The answer is: it depends! The drugs, supplements or functional foods that contain the bacteria typical of the intestinal bacterial flora are called prebiotics; for this reason, taking them by mouth should participate in increasing the density of the micro flora.
Many people who suffer from a deficiency or an alteration in the composition of the intestinal bacterial flora find benefit in therapy with probiotics; others, on the other hand, suffer a significant deterioration, a sign that the problem is to be found elsewhere. Note : the use of probiotics is highly recommended after the exacerbation of acute intestinal pathologies, without mucosal lesions and under medical prescription, or after possible antibiotic therapy (which tends to decimate the bacterial flora).
Several studies have shown that only the intake of pure probiotics or those containing selected prebiotic factors (see below) can have a really positive effect. Functional foods instead stimulate gastric digestion and do not allow the survival of microorganisms to the colon. We remind you that the assumption must be made daily and for a period of at least 60 days; otherwise, effectiveness is not relevant.
Prebiotic molecules: which and how many?
The prebiotic or prebiotic molecules are the nourishment of the intestinal bacterial flora. These nutritional factors are mainly dietary fiber and unavailable carbohydrates which should be naturally present in the faeces. Obviously the fecal substrate is also rich in fatty acids, sterols, glycerol, lecithins, peptides, amino acids, water, minerals, vitamins, enzymes, phenolic substances, etc. The excess of other residues at the expense of prebiotics can compromise the selection of colic bacteria by increasing the percentage of "bad" ones or worsening the metabolism of "good" ones. For this reason the deflating diet for the intestine must never be low in fiber and prebiotics in general, but must contain them in normal quantities (about 30 g per day). These are contained in foods of vegetable origin such as vegetables, fruit, cereals and legumes. Note : It is clear that, in acute pathological conditions (intestinal infections, diverticulitis, irritable bowel etc.), the diet must respect, at least momentarily, the criterion of low residue to treat diarrhea. Furthermore, even in perfect health, it is still a good idea not to overdo the prebiotics. As it is easily deducible, by feeding more the microflora one could still obtain an increase in the gases.
We must then make a distinction; the fiber is not all the same. The various types have different chemical and physical characteristics and are metabolized differently by the physiological intestinal flora. We could distinguish fibers in solubles, that is to say that they dissolve in water, and insoluble, or that they do not dissolve in water. The microflora feeds on the soluble one without producing large quantities of gas, while it produces many when it breaks down the insoluble. It goes without saying that the deflating diet for the intestine should contain more soluble percentages than insoluble ones, but it is not easy, since the latter are much more abundant and distributed in food. We could broadly define that to enrich the diet of prebiotics and soluble fibers it is especially important to consume cooked vegetables and fruit without peel, avoiding the fibrous residues of whole grains and legume peels (instead responsible for the formation of gas).
Eliminate anti-nutritional factors as much as possible
Poor digestion and the presence of anti-nutritional factors in foods (oxalates, phytates, tannins, enzyme inhibitors, etc.) reduce nutritional absorption, increase the substrate available for bacteria and give rise to chemical reactions of various kinds. They are therefore responsible for a change in fecal composition. By processing different molecules from the prebiotics to which it is naturally predisposed, the microflora produces different effects and a different degree of swelling.
The deflating diet for the intestine must therefore be poor in anti-nutritional factors. Too bad that these are mainly contained in foods of vegetable origin, which is why it is inevitable to take them with food respecting a certain nutritional balance and providing the right amount of fiber. However, it must be emphasized that these are mainly soluble and thermolabile molecules, so that they are inactivated with soaking and heat. To be sure not to take too many nutritional factors, we should therefore respect the frequency and consumption portions, and carefully cook all foods of vegetable origin (especially legumes, cereals, spinach, rhubarb, etc.).
Avoid the molecules responsible for food intolerance
In this regard there is not much to say. The nutritional factors that are not duly tolerated are responsible, for different reasons, for the production of intestinal gases. For example, those who are lactose intolerant and do not digest it in the small intestine, making it reach the colon, undergo fermentation by the bacterial flora with consequent swelling, diarrhea, etc. In celiac disease however, the discourse is different; a partial involvement of the immune system takes over, igniting the mucous membranes, but with symptoms that are sometimes similar to the previous one but with more serious long-term complications. Even histamine intolerance (contained in preserved fish, sausages, fermented cheeses, brewer's yeast, red wine, tomato, spinach, etc.) does not involve the involvement of bacterial flora, but irritates the intestine causing flatulence, diarrhea, cramps etc. Note : istamino-liberating foods (alcohol, bananas, strawberries, cocoa, eggs, milk, fish, etc.) may be responsible for the same complication. The deflated diet for the intestine must therefore be free of molecules responsible for food intolerance.
Treating diseases and disorders of the intestine
It seems obvious, but the intestines constantly inflamed or irritated can only produce intestinal gas. The deflated diet for the colon therefore subordinates to the cure of such circumstances. Generally speaking, these disorders require the elimination of: coffee, alcohol, fries, carbonated drinks, etc.
Avoid overly abundant meals and unnecessary food supplements
The digestive and absorption capacity is limited. We never absorb everything we eat and what remains in the faeces is metabolized by the intestinal microflora with gas production. By increasing the amount of food or taking food supplements (eg protein powders, amino acids, gainers etc.) this aspect gets worse and worse. It is therefore necessary to look for the right portions and to take a well-distributed caloric quantity in 5 daily meals, which can become even 6 or 7 for athletes who swallow huge amounts of calories.
Absorbent herbal products: do they work?
Some herbal products can reduce the formation of intestinal gases. But be careful, they do not replace in any way what was said so far. They are widely used for this purpose: fennel seeds, peppermint, cumin seeds, anise seeds, cinnamon, ginger root (in very small doses, if in excess it can have the opposite effect) etc. Vegetable charcoal also has the same function but has some side effects, which is why it should not be taken too lightly.
Motor activity: does it work for swelling?
Absolutely yes with regard to intestinal swelling, and absolutely not with regard to stomach swelling. During breathless breathing, the swallowing of air is frequent, with consequent eruptions, even of large entity. On the contrary, especially in outdoor activities, continuous jolts, black-hormonal activation and the increase of intra-abdominal pressure facilitate the expulsion of excess gases, reducing accumulation.
