Overview
Water Retention also called edema is a condition in which the body retains fluids that bloat your body. Water Retention can occur in different areas of your body but generally the fluid is retained in the cavities, body tissues and the circulation system.
Your body begins to swell, your joints stiffens and skin gets discolored depending on where the water retention is occuring.
There are a number of reasons for it and some of them can be serious indicating major underlying conditions. Kidney failures and congestive heart disease are those serious conditions requiring immediate medical attention.
Sedentary lifestyle, very long flights, pregnancy and menstrual periods can also cause water retention. You can easily reduce water retention in such cases in which severe underlying medical conditions are not involved.
Here are 7 Ways to reduce water retention to quickly look and feel normal again.
1. Stay Active
So don't remain seated in a position for a long time. Get up and move around for 5 minutes before resuming seating. Make it a habit of regular walk for 40 minutes daily.
This sounds simple yet many people are not able to maintain a simple exercise routine such as walking. If you are one of them, then start moving.
2. Cut Back on Refined Carbs
Sugar is a big cause of fluid retention. Sugar pushes pancreas to produce insulin. Insulin pushes kidneys to retain water. Therefore, reduce your sugar contents.
All refined carbohydrates are high in sugar. If you have water retention problems then reduce your carbs intake particularly from grains. Eat more fresh vegetables and fruits that will take care of bodys requirements of carbs and sugar.
3. Lower Your Sodium Intake
Sodium binds water and retains it inside the body. Our modern lifestyle has pushed us to take more sodium. The biggest culprit is common salt. It is sodium chloride. Most people have developed a taste for salt. All fast foods are rich in salt. The excess salt nor only increases water retention but also increases blood pressure.
Preservatives in processed foods are also sodium based. Pickles are rich in salt. Reduce consumption of all these products.
4. Reduce Your Mineral Deficiencies
Two specific minerals help you in reducing water retention - Potassium and magnesium.
Potassium helps balance sodium in the body. Sodium is one of the main causes of retain fluids in the body. Eat a more potassium rich diet.
Avocados, spinach, dried apricots, pomegranate, sweet potatoes, coconut water are all good sources of potassium.
Another mineral is magnesium. Different studies have found that magnesium intake helps in fluid reduction in premenstrual symptoms.
Nuts, green leafy vegetables, whole grains and dark chocolates are all good sources of magnesium.
5. Eat More Fruits and Vegetables
A diet rich is fruits and vegetables can keep you healthy and fit. It provides you with a constant supply of vitamins, minerals and other nutrients. Foods rich in potassium in particular help to flush out excess sodium. make Bananas as part of your daily diet.
6. Change Your Medication
The most commonly used Nonsteroidal anti-inflammatory drugs ( NSAIDs) for pain, fever and inflammation reduction such as aspirin, ibuprofen and naproxen cause fluid retention. All these medications are avoidable if you use alternate methods under medical supervision.
Certain medications promote fluid retention. Drugs such as birth control pills and hormone replacement therapy drugs particularly those with high estrogen cause fluid retention. Use other methods of birth control particularly if you are more prone to fluid retention.
You can also check with your doctor if your Beta-blocker taken for maintaining heart rhythm can be changed.
7. Drink Plenty if Water
Now this might sound counterintuitive but it is a great way to reduce fluid retention.
The constant intake of water will force you to flush it out. The old retained water will also flush out. Since you are drinking a lot of water, your peeing frequency and quantity both will increase. You may sweat more if the conditions require you to sweat. All this methods of fluid excretion go a long way in reducing fluid retention
More Ways to Reduce Water Retention
Add more food items in your daily diet that act as diuretic such as
- Dandelion
- Fennel
- Horsetail
- Parsley
- Garlic
- Hibiscus
- Cranberry Juice
So use whatever helps you to reduce water retention. Do it under medical supervision so that no other complications emerge.
Preventions and Precautions
The following precautions will help you to prevent water retention
- Practice healthy weight reduction with proper diet and exercise
- Wear supporting stockings for lower limb water retention
- avoid extreme hot conditions
All the above methods to reduce fluid retention are for non server types. Most of them will also work in severe problems such as kidney problems and congestive heart failure, but will not be enough to solve the underlying conditions which can be life threatening. So meet your doctor, if you get sudden and excessive water retention. You may require urgent medical attention to not only reduce it but to save your life.