▲ Rework and sedentary often eat heavy-tasting foods and are prone to edema. Nutritionists recommend 10 high-potassium foods to reduce edema.
Every morning when the OL gets up and changes clothes to go to work, she always encounters a certain body shape change: for some reason, the shirt that still fit last week seems to have enlarged arms; the thighs seem to have thickened, and the trousers seem extremely narrow! The OL may already be worried that she is gaining weight, but in fact, this is not necessarily due to weight gain, but edema in the body.
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Generally speaking, edema is caused by excessive accumulation of body fluid between cells. People who suffer from this type of edema-type obesity usually have the following characteristics:
- “Obesity” is concentrated in the lower body, especially in the thighs
- Muscle relaxation, no immediate rebound following pressing the skin
- Cold hands and feet, low blood pressure
- less perspiration
In fact, the main cause of edema is poor eating habits, especially OLs who eat out twice a day on average, are more likely to suffer from edema. Most of the food in restaurants outside is heavy-tasting, high in sodium, and high in sugar, which can easily cause edema.
Many people think that edema is caused by drinking too much water, so they deliberately reduce the amount of water they drink, but this is completely a fallacy. Adequate water intake can help the body excrete excess salt, which can help reduce edema.
To effectively fight off edema, you can refer to the following methods:
People with slow metabolism are prone to edema. It is difficult for office workers who are busy with work to have free time to take a break, but we can “stand” and work for a while during the busy work. Now some offices use height-adjustable workbenches, which allow employees to choose to sit freely Still get up and work. Leaving your seat occasionally and walking around the office will help maintain blood circulation and metabolism in the lower body and reduce edema. Chatting with colleagues and drinking water are simple and easy ways to prevent edema.
In terms of diet, avoid eating too much processed food, such as sausage, lunch meat or pickled food, which contain a lot of sodium and can easily cause edema. At the same time, foods high in sugar, such as cakes, energy supplement drinks, chocolate, energy bar, etc., are also the culprit of edema. In addition to paying attention to reducing salt and sugar, you can also take in more natural foods high in potassium, which can also help reduce edema. Potassium can balance the blood sodium level in the body, speed up the excretion of excess sodium, and prevent edema.
Recommended high potassium foods:
Celery, broccoli, potatoes, corn, etc. are rich in potassium. However, since potassium is a water-soluble fiber, if we cook vegetables in a searing way, potassium is easily soluble in water. So we should choose steamed vegetables or fried with less oil, which can better preserve the potassium in vegetables.
Fruits such as apples, bananas, and watermelons are rich in potassium. Raw and cooked barley, red beans, black beans, and other ingredients are all helpful in removing edema.
▲ Ng Yiu Fen (Kathy) – Certified Dietitian (Hong Kong Institute of Dietitians)
Ng Yiu Fen (Kathy) – Certified Dietitian (Hong Kong Institute of Dietitians)
The founder of “Family-run Nutrition Center”, often participates in TV newspaper nutrition interviews and writes column articles. Kathy is a Bachelor of Food and Nutrition Science from CUHK, a Master of Counseling Psychology from HKU, a certified NLP instructor and hypnotherapist. With the belief of “Body and Mind”, she helps urbanites to cultivate themselves happily.
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Author : Ng Yiu Fen (Kathy) Certified Dietitian (Hong Kong Institute of Dietitians)