Simple tips to help you get rid of swelling

• In the morning you always want to wake up awake awake and fresh, but not everyone and not always manages to achieve this. There can be many reasons for a slightly shabby appearance and poor health in the morning, but more often it is a problem with fluid retention in the tissues. We talked about morning swelling and simple tips to minimize it with FitStars trainer, master of sports cheerleading, European vice-champion, three-time champion of Russia Ivanna Idush and nutritionist Olga Dekker about the causes of swelling.

  Edema (or swelling) is the swelling of tissues caused by the accumulation of excess fluid in the body. It manifests as a swollen and tense area where the skin becomes harder and protrudes due to the increased volume. And the causes of this condition, according to nutriciologist Olga Dekker, can be:

• Fluid retention: Water can accumulate in the body due to problems with fluid excretion through the urinary system or improper functioning of the lymphatic system.
• Inflammation: Swelling can be a reaction to an inflammatory process in the body, such as arthritis or injury.
• Trauma: Tissue damage, such as a bruise or fracture, can lead to swelling.
• High blood pressure: High blood pressure can cause fluid to leak from blood vessels into surrounding tissues, leading to swelling.
• Hormonal changes: Some hormonal changes, such as premenstrual syndrome or pregnancy, can cause fluid retention and swelling.

Can a sluggish appearance in the morning indicate health problems?

Yes and no. Constant fatigue and fluid retention can be due to both random causes and serious illnesses. Therefore, if you are often concerned about morning swelling or constant lethargy, it is not unreasonable to see a doctor, because it can be the cause of kidney disease, heart and vascular disease, endocrine system disease.

How to look fresh and energized in the morning

If you want to look fresh and alert in the morning, what should you prioritize: eating right or exercising?

It is desirable to combine both for good health. And it is also important to establish a sleep schedule, for some reason now little attention is paid to the topic of sleep. Many people think that it is nothing if you sleep 4 hours, but it is terrible. Even one lack of sleep gives complications on health and well-being in general. People also like to get little sleep during the week and on weekends go off and sleep until they are blue in the face, which is not good either.

Oversleeping can also be a cause of poor health. Plus, if you sleep erratically, you will never establish a sleep routine and it will be as difficult as possible to regain your health. It's really important to get at least 8 hours of sleep.

As well as maintaining water balance, adding at least a little physical activity, and walking a lot.

As you wake up, brush your teeth, wash your face, drink a glass of warm water and do a light exercise to start all the processes in the body - it will be much more effective than trying to wake up standing in the shower or endlessly caffeinated.

When you exercise, blood flow and lymphatic flow are improved. Endorphins are also produced, giving you a feeling of pleasure and alertness.

Most people lead inactive lifestyles, so even basic daily exercise can greatly improve quality of life and appearance in the morning.

What foods can provoke the appearance of swelling on the face, under the eyes?

Here everything is very individual. The popular topic now is: "Milk is bad, because of it pimples, puffiness and all the evil in the world". But you do not need to listen and blindly believe in what is walking on the Internet. It is better to specifically check on yourself and take tests for intolerance, if there are specific suspicions about the product.

With food we consume macro and microelements necessary for our body. This is why it is important to try to eat sustainably for excellent health and for all body processes to work well.

If you eat only burgers, pasta, pizza and the like - the result will literally be in your face and not only.

What activities and foods should you give up in the evening to feel great in the morning?

Abuse of salty or sweet things. 1 gram of salt can retain up to 100 ml of water. Simple carbohydrates have the same properties to a slightly lesser extent. Also salty and sweet dishes cause a strong thirst.

Abundant drinking at night. Kidneys at night are less active than during the day, so they can not cope with the increased load. This leads to swelling in the morning.

Lack of fluid also leads to swelling. The body tries to compensate for the lack of moisture by retaining fluid in the tissues.

Alcohol. Alcohol consumption leads to impaired kidney function, dehydration of the body and accumulation of fluid in the tissues.

Deficiency of protein in the diet, also leads to a violation of many physiological processes, including changes in blood composition and metabolism, as a consequence of poor health.

Before going to bed, try to limit the use of computers and phones.