People tend to gain weight during middle age, and some experience swelling of the ankles, feet and fingers. This leads many to believe that the weight gain is caused by water weight, which may be only partially true. As you age, your lean muscle mass decreases, so you need fewer calories to maintain your weight. If your eating habits don't change, your weight will. On the other hand, dehydration and other conditions can cause fluid retention, and it is important to know which situation is affecting you.
The Water in Your Body
Your body is more than 50 percent water. It's in your blood, your muscles and every bodily fluid. The "American Journal of Clinical Nutrition" notes that no difference has been found in the total body water of people of different ages, so suddenly retaining excessive water is not just a part of aging. According to a 1990 study in the "Postgraduate Medical Journal," most people's weight fluctuates by about 2 lb. per day, and their waist circumference varies by about an inch. It is possible, however, for your weight to fluctuate by 9 lb. and for your waist measurement to fluctuate by 6 inches per day without a medical condition to blame, so your water weight gain may be normal for your body.
Fluid Retention
A main cause of fluid retention is dehydration. Your must replenish the fluid your body loses every day through sweat and urine, or it will hold on to every last drop it can. If you are not drinking enough water, your body will resist letting go of it and will store it instead. This is where the swelling comes from. Fluid retention can also be caused by certain medications and medical conditions like organ failure, lymphatic obstruction or being overweight. Even a poor diet can cause your body to retain water.
Home Treatment
You need less sodium as you age, so cut back on your salt intake. Eat more fruits and vegetables -- besides being full of water that can help hydrate you, they are also very low in calories and can help control middle-age weight gain. Drink at least eight glasses of water per day. If your urine is darker than a pale straw color, you are not drinking enough. Get regular exercise to help your limbs mobilize the stored fluid so that it can be used or excreted, and elevate swollen limbs above your heart when at rest. Consider wearing support stockings if you will be standing or sitting for a long period of time.
When to See a Doctor
If nothing seems to reduce the swelling, make an appointment with your doctor to see if a medical condition or medication could be causing the fluid retention. If you are not urinating as frequently as usual, have a fever, or the swelling is only on one side, call your doctor right away. If you feel chest pain or are short of breath, seek emergency medical attention.
References
- PubMed.gov: The relationship between 'normal' fluid retention in women and idiopathic oedema
- MayoClinic.com: Water Retention: Are There Any Natural Diuretics?
- MayoClinic.com: Menopause Weight Gain: Stop the Middle Age Spread
- PubMed.gov: Body composition in middle-aged women with special reference to the correlation between body fat mass and anthropometric data
- MedlinePlus: Foot, Leg and Ankle Swelling
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