Understanding water retention during menopause to take action

Water retention occurs when there is a buildup of water in body tissues, leading to swelling. This mainly occurs in areas such as the fingers, thighs, abdomen, and legs.

What is water retention?

Water retention, or fluid retention, is defined as an excessive accumulation of fluid in body tissues. This results in the body retaining more water than it eliminates, causing an abnormal accumulation of fluid in cells and tissues.

Hormonal causes of water retention

Water retention, often linked to excess estrogen or estrogen dominance , can be a source of discomfort. Here are some practical tips to better understand and overcome this problem.

Causes of water retention

Several factors can contribute to water retention:

• Hormonal imbalance:

Hormonal fluctuations , especially excess estrogen, can affect water retention. This is common during certain periods such as menstruation and menopause.

• Diet:

Excessive sodium (salt) consumption can lead to water retention. Similarly, an unbalanced diet can affect fluid levels in the body.

• Extended position:

Standing or sitting for long periods of time can compromise blood circulation, leading to fluid buildup.

• Circulatory problems:

Circulatory disorders, such as venous insufficiency, can contribute to water retention.

• Pregnancy:

Hormonal changes and increased weight can increase the likelihood of water retention in pregnant women.

• Drugs :

Some medications, such as antidepressants and anti-inflammatories, can cause water retention as a side effect.

Why are we more prone to water retention during menopause?

Menopause brings significant hormonal changes, directly affecting water retention. Decreased estrogen levels are the main hormonal cause of this phenomenon. These hormones play a vital role in regulating body fluids, and their decline disrupts water balance, causing significant water retention.

Estrogen regulates sodium retention, which directly affects the volume of water in tissues. A drop in estrogen levels therefore leads to a buildup of sodium and water, causing swelling, particularly in the legs, ankles, feet, and abdomen.

In addition to estrogen, cortisol, nicknamed the “stress hormone,” and progesterone also play a role. Cortisol increases with menopause, promoting sodium and water retention, while the decline in progesterone contributes to imbalances in fluid regulation. These hormonal fluctuations affect the lymphatic system and blood circulation, exacerbating water retention.

Signs of Water Retention in Postmenopausal Women

Common physical signs

Water retention during menopause results in a variety of physical symptoms. The most obvious is swelling of the body, particularly in the face, abdomen, legs, ankles, feet, and arms, resulting from an abnormal accumulation of fluid in the tissues.

This phenomenon is often accompanied by a feeling of heaviness and discomfort, especially in the lower limbs. The formation of edema, which appears as temporary marks on the skin following pressure, is also common. The accumulation of fluid can also promote the appearance of cellulite, recognizable by its orange peel appearance caused by the stagnation of subcutaneous fluids and fat.

Water retention can also be perceived as weight gain, which is not necessarily linked to an increase in fat mass, but rather to an increase in body volume, influencing the figure and self-image.

Impact on quality of life

The effects of water retention during menopause extend beyond the physical, profoundly affecting quality of life. Swelling and a feeling of heaviness can reduce mobility and disrupt daily activities, including hobbies and social interactions.

These physical changes can also affect self-image, affecting self-confidence and self-esteem. Psychologically, this can lead to frustration, stress, and even depression.

Feeling bad about yourself can negatively impact social and professional relationships. Constant discomfort can also make normal activities more difficult, adding stress and anxiety to an already complex time of life.

Understanding these impacts is essential to developing effective management and prevention strategies that alleviate physical symptoms while improving overall well-being during this transition.

Excess Estrogen: The Link to Water Retention

Estrogens, essential hormones in the female body, play a crucial role in regulating various physiological processes. However, an excess of these hormones can sometimes disrupt water balance, contributing to water retention. This often occurs during hormonally sensitive periods such as menstruation or menopause .

Several factors can lead to excess estrogen, including natural hormone fluctuations, thyroid disorders, or exposure to endocrine-disrupting chemicals in the environment.

Natural solutions to reduce water retention during menopause

• Hydration:

Maintaining proper hydration is essential for managing water retention during menopause. Drinking enough water helps flush toxins and excess fluids from the body, which can reduce swelling and promote better blood and lymphatic circulation. It's important to remember that dehydration can actually increase water retention, as the body tends to retain moisture when it's lacking.

• Regular walking:

Regular walking is a simple yet effective physical activity for combating water retention. It stimulates blood and lymphatic circulation, thus preventing the accumulation of fluid in the tissues.

Even short daily walking sessions can have a noticeable effect on reducing swelling and improving well-being.

• Draining self-massage:

Drainage self-massage, or lymphatic drainage, is a technique that promotes lymph circulation and reduces swelling. Used in approaches such as the Rénata França method, it targets lymphatic circulation and venous return, which are particularly slow during menopause. It can help alleviate feelings of heavy legs and a swollen stomach.

Accompany your massage with our Happy Cycles Body Serum . Certified organic, very gentle on the skin and rich in decongestant, draining and soothing active ingredients.

In addition, it contains natural ingredients with incredible properties:

– Arnica Montana , rich in anti-inflammatory and analgesic ingredients, is recognized by the WHO for its calming and softening properties. It is a powerful ally against discomfort and painful tension.

– Ginkgo Biloba , very rich in antioxidants, has circulatory and draining properties.

– Immortelle hydrosol has recognized properties for toning circulation, but also for its ability to calm inflammation, redness, itching and skin discomfort.

– Our Licorice extract has a decongestant and antioxidant action.

Check out some self-massage videos from our partner Fabienne Crocq, certified in Naturopathy.

• Leg Lift Exercises:

Targeted exercises, such as lying leg raises, are very helpful for water retention. Lie on your back and raise your straight legs toward the sky, alternating between legs. Repeating this movement several times can improve circulation and reduce swelling in your legs and ankles.

• Alternative medicine:

Many plants and natural remedies, known for their diuretic effects, can be effective in reducing excess water in the body. Among these plants, meadowsweet, nettle, dandelion, and parsley stand out. They are frequently used in infusions, which promote the elimination of fluids and offer a gentle and natural approach to combating water retention.

• Physical Activity and Detox:

Regular physical activity, such as swimming, yoga, or simply walking, stimulates blood and lymphatic circulation, while promoting the elimination of toxins and the detoxification of estrogen . These activities are essential for maintaining a healthy fluid balance and minimizing water retention problems. In addition, adopting detoxification techniques such as deep breathing or meditation can be beneficial in reducing stress and anxiety, two factors that can exacerbate water retention.

To help alleviate the effects of excess estrogen on water retention, discover a range of natural products. Our herbal supplements and targeted nutrients are specially formulated to promote hormonal detox . They are designed to support women in their hormonal well-being.

• Foods to favor and avoid:

Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts are among the foods that are best for regulating estrogen levels and preventing water retention. They are rich in sulfur compounds that help the liver metabolize estrogen efficiently.

Additionally, flax and chia seeds are valuable sources of omega-3 fatty acids and lignans, which promote hormonal balance. Berries, meanwhile, are loaded with antioxidants and fiber, contributing to better hormone management.

However, it is essential to limit the consumption of foods high in refined sugars and saturated fats. Alcoholic beverages and ultra-processed products should be avoided, as they can disrupt hormonal function and promote water retention.

Check out our recipe book for more balanced ideas .

Prevention and practical advice for everyday life

Maintain adequate hydration

Adequate hydration is essential to prevent and manage water retention during menopause. Drinking enough water helps flush out toxins and excess fluids, reducing swelling and promoting better blood and lymphatic circulation.

It may seem counterintuitive, but drinking water is vital for maintaining the body's fluid balance. It is recommended to consume at least 1.5 to 2 liters of water per day, depending on your physical activity and the climate. It is advisable to avoid sugary and caffeinated drinks, which can dehydrate and increase water retention.

Avoid aggravating factors such as stress and a sedentary lifestyle

Stress and a sedentary lifestyle play a significant role in worsening water retention during menopause. Stress increases the production of cortisol, a hormone that promotes sodium and fluid retention in the body. Effectively managing stress is therefore essential to limit fluid accumulation.

Practices like meditation, deep breathing, yoga, or using essential oils, such as peppermint, can help reduce cortisol and balance hormones. Incorporating regular physical activity, such as walking or active breaks, improves circulation and reduces water retention. Adopting these daily habits can significantly reduce the effects of water retention and improve your well-being during menopause.

The essentials on water retention

Water retention during menopause is common, but it's important not to assume it's inevitable. By understanding hormonal changes, such as declining estrogen levels and the effects of cortisol and progesterone, effective strategies can be adopted to control this symptom. Simple actions such as ensuring proper hydration, limiting salt intake, and engaging in regular physical activity can significantly reduce water retention.

By understanding the link between water retention and excess estrogen , you now have simple yet effective keys to significantly improving your quality of life. By incorporating these wise food choices into your diet, you can actively contribute to maintaining balanced estrogen levels and preventing discomfort related to water retention. Additionally, don't forget the importance of self-massage, a practice that can significantly help stimulate lymphatic circulation and reduce water retention. Discover our dietary supplement cures specially formulated to promote hormonal balance and overall well-being.

Sources

Naturactive: https://www.naturactive.fr/blog-sante-naturelle/nutrition-et-hygiene-de-vie/tout-savoir-sur-la-retention-deau#:~:text=La%20rétention%20d%27eau%20consiste,use%20le%20terme%20d%27edema .

Health Passport: https://www.passeportsante.net/fr/Maux/Problemes/Fiche.aspx?doc=retention-eau_pm

Health magazine: https://www.santemagazine.fr/sante/dossiers/physiologie/a-quoi-servent-les-oestrogenes-946469