Feeling puffy? It could be a sign of something sinister, or just a harmless reaction to the weather. From 'takeaway face' to 'cankles', here's a breakdown of when your swollen body is something to worry about, and when it's just a case of fluid retention.
Plumbing Problem: Lymphoedema
Lymphoedema is a medical condition that affects the arms and legs, caused by a fault in the body's drainage system. When the lymphatic system isn't working properly, fluid can build up within the body's tissues, leading to swelling, also known as oedema. This condition affects more than 200,000 people in the UK and is often a side effect of cancer treatment, injury, or a lack of physical activity.
Period Drama: Hormonal Fluctuations
Female hormone fluctuations can cause fluid retention in the tummy, as well as hands, feet, face, and breasts. Many women report feeling bloated or puffier in the days leading up to their period. Changes in hormones such as oestrogen and progesterone can affect how the body regulates sodium and water, leading to increased fluid retention. This is common during menstruation, pregnancy, and throughout perimenopause and menopause.
Salt and Swelling: Takeaway Face
Have you ever noticed your face looking puffier the morning after a Chinese or fish and chips takeaway? Salt is to blame. When we eat salty foods, our bodies react by holding on to more water to maintain the correct balance of sodium and water in our cells. Adults should eat no more than 6g of salt per day, but many of us exceed this limit. Cutting back on salt and drinking extra water can help rebalance fluid levels.
Stress and Anxiety: Worry Water
Stress and anxiety have knock-on physical health effects. When cortisol levels remain elevated, they can affect how the body regulates sodium and water, increasing the likelihood of fluid retention. Stress can also indirectly worsen fluid retention by disrupting sleep, increasing cravings for salty foods, and reducing physical activity. To chill out, try cutting screen time, doing some exercise or yoga, or getting a relaxing massage.
Gravity Pull: Sitting is the Enemy
Modern lifestyles make it easy to spend all day on our bums. When we sit for prolonged periods, the muscles that normally help pump blood and fluid back towards the heart become less active, allowing fluid to pool in the lower limbs. This is why some people notice tighter shoes or more visible sock marks at the end of the day. Short walks or getting up to do 20 to 30 calf raises can help drain the fluid away and get legs back to their normal size.
Hidden Killer: Heart Failure
Swelling related to heart failure or coronary heart disease can affect various parts of the body. Heart-related swelling occurs when the heart is unable to pump blood around the body effectively. The ankles, feet, and lower legs are often the first areas where swelling becomes noticeable, and it may also occur in the abdomen. You may also feel dizzy, tired, or breathless. If you are worried, see a GP urgently.
Filter Failure: Kidney Issues
When kidneys don't work as they should, the body's ability to remove excess fluid is reduced, and puffiness is a potential side effect. Kidney-related swelling often presents around the eyes, particularly upon waking. Swelling of the feet, ankles, and legs is also common. You may also experience high blood pressure, reduced urine output, frothy urine, or blood in your urine. Early identification is important, as persistent fluid retention can sometimes be the first sign of significant kidney dysfunction.
When to Call 999
Many causes of fluid retention are relatively harmless, but you might require urgent help if it is extreme, painful, or accompanied by other red-flag symptoms. Breathlessness, chest pain, rapidly worsening swelling, painful swelling affecting one limb, neurological symptoms, or significant oedema during pregnancy should always be investigated.
