Move to Remove: How Movement Can Improve Fluid Retention and Heart Health
Episode 136 of the Feel Better, Feel Great Podcast
Welcome to Episode 136: Move to Remove. In today’s episode of the Feel Better, Feel Great podcast, we explore how regular movement can prevent fluid retention and improve conditions like congestive heart failure (CHF), lymphedema, and kidney issues. If you’re looking to improve your overall health and understand how movement plays a crucial role in your body’s fluid management system, this post is for you!
Why Movement is Essential for Fluid Management
Your body is an intricate system of pumps that keep blood, lymph, and other fluids moving through your body. When we talk about fluid retention, many think of swelling in the feet or legs, but it can affect various parts of the body. Movement is one of the most natural and effective ways to prevent fluid stagnation.
How the Body’s Pump System Works
The heart is the most obvious pump in your body, but every muscle plays a critical role in moving fluids through your system. When you move, your muscles contract and relax, which helps push blood through your veins and lymph through the lymphatic vessels.
Two Key Pumping Areas:
- Calf muscles: Known as your “second heart,” your calf muscles pump blood and lymph from your feet and legs back toward your heart. Without regular movement, fluid can pool in your lower extremities, causing swelling and discomfort.
- Neck muscles (SCM): The sternocleidomastoid muscles (SCM) help drain fluid from the head. Lack of movement here can cause congestion in areas like the sinuses and ears, leading to discomfort.
Preventing Fluid Retention and Congestive Heart Failure
One of the most critical roles of movement is its ability to prevent conditions like congestive heart failure (CHF). When the heart cannot pump efficiently, fluid builds up in tissues, especially in the feet, legs, and abdomen.
How Movement Helps:
- Strengthens the heart: Regular movement improves cardiovascular health, helping the heart pump blood more efficiently.
- Supports the lymphatic system: Movement helps lymph vessels carry fluid away from tissues, preventing buildup.
- Improves circulation: Even small, frequent movements can help increase circulation and reduce the risk of fluid pooling in extremities.
Gentle Movement Tips for Fluid Management
You don’t need to spend hours at the gym to experience the benefits of movement. Gentle, consistent movement can be just as effective. Whether you’re managing a condition like lymphedema or just looking to prevent fluid retention, small movements throughout the day can make a big difference.
Simple Movement Tips:
- Start with morning stretches: Stretch your arms, legs, and wiggle your toes to wake up your lymphatic system and get your blood flowing.
- Incorporate hourly movement breaks: Set a timer to remind yourself to move every hour. Even 59 seconds of movement—like side stretches or wrist circles—can prevent fluid from pooling.
- Take short walks: Walking, even around your home or yard, improves circulation and prevents fluid buildup.
- Elevate your legs: If you’ve been sitting or standing for long periods, elevating your legs encourages fluid to drain from your lower extremities.
How Movement Helps Specific Conditions
Congestive Heart Failure (CHF)
In CHF, the heart struggles to pump efficiently, leading to fluid buildup. Regular, gentle movement helps the heart function more effectively by supporting the venous system.
Tip: If you have CHF, consult your doctor before starting an exercise routine. Even light stretching or walking can improve your heart’s pump function.
Lymphedema
Lymphedema occurs when the lymphatic system becomes overwhelmed, often after lymph nodes are removed. Movement, combined with lymphatic massage and stretching, can help manage symptoms.
Tip: Gentle, consistent movement can prevent fluid buildup and support lymphatic flow.
Kidney Issues and Fluid Retention
When the kidneys are under strain, fluid can accumulate in areas like the legs, feet, and abdomen. Movement supports kidney health by improving blood and lymph circulation, helping the kidneys filter waste efficiently.
Tip: Incorporating gentle movement can help reduce swelling and improve kidney function. Always consult your healthcare provider before starting any exercise routine.
Nutrition and Movement: A Powerful Combination
While movement is critical for fluid management, nutrition also plays a key role. Your body’s pump systems, especially the heart and kidneys, need specific nutrients to function optimally.
In my clinic, we use treatments like Slimsage and KPS Essentials to support lymphatic health and nourish tissues. These products not only help move fluids but also support the body’s natural ability to remove waste and maintain fluid balance.
Foods to Support Fluid Movement:
- Fruits and vegetables: Nutrient-rich foods like apples, cucumbers, and leafy greens help provide the energy and nutrients your body needs to keep fluids moving.
- Herbal teas: Teas like dandelion and ginger are known for their diuretic properties, which help reduce fluid retention.
- Daily Greens Powder: A quick way to boost your body’s nutrition and support fluid movement.
Final Thoughts: Small Movements Lead to Big Health Benefits
Movement is much more than just exercise. It’s an essential part of keeping your body’s pump systems working properly. Whether you’re dealing with CHF, lymphedema, or simply want to prevent fluid retention, consistent movement—even small steps—can make a significant difference in your health.
Key Takeaways:
- Gentle, regular movement keeps fluid circulating and supports your heart, muscles, and lymphatic system.
- Incorporate small movements throughout your day, such as morning stretches, hourly breaks, and short walks.
- Consult a healthcare professional if you’re managing significant fluid retention or conditions like CHF or lymphedema.
- Pair movement with nutrition to support your body’s natural pumps and improve fluid management.
Call to Action: Share Your Experience!
What are you doing to prevent fluid retention or improve your heart health? I’d love to hear how movement has helped boost your health! Share your experience in the comments below.
Also, don’t forget to:
- Subscribe to the podcast for more tips on boosting your health naturally.
- Join our email list for updates, exciting news, and exclusive health tips.
- Share this post with anyone you think could benefit from improving their health through movement!
Stay tuned for the next episode of Feel Better, Feel Great, titled “Feeling Drained?”, where we’ll dive into how to overcome fatigue and increase your energy levels naturally.
