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6 Simple Ways to Reduce Water Retention

6 Simple Ways to Reduce Water Retention

Water retention occurs in the circulatory system or in tissues and cavities. This can cause swelling in the hands, feet, ankles and legs. there are several reasons why this happens, many of which are not serious. Some women suffer from water retention during pregnancy or before their menstrual cycle.
 People who are physically inactive, such as when confined to bed or seated on long flights, may also be affected. However, fluid retention can also be a symptom of a serious condition such as kidney disease or heart failure.
 If you experience sudden or severe fluid retention, seek medical attention immediately. However, in cases where the swelling is mild and there is no underlying health issue, you may be able to reduce fluid retention with a few simple tricks.Here are 6 ways to reduce the retention of water.

Everything You Need to Know About Water Retention

Plane journeys, hormonal shifts, and eating too much salt can all cause your body to retain water.Your body is mainly made  of water.  When your hydration level is out of balance, your body tries to hold on to that water. Water retention often causes you to feel heavier than usual, as well as less agile or active. It can also lead to:
  • bloating
  • puffiness
  • swelling

Fluid retention is a common health problem and can occur daily. Several factors can cause this, including:

  • diet
  • menstrual cycle
  • genetics

1. Eat Less Salt

Salt is made up of sodium and chloride. Sodium binds to water in the body and helps maintain water balance  inside and outside cells. If you often eat meals  high in salt, such as many processed foods, your body can retain water – in fact, these foods are the main dietary source of sodium. The most common advice for reducing water retention is to decrease your sodium intake. However, the evidence behind this is mixed. Several studies have shown that increased sodium intake leads to greater fluid retention in the body. On the other hand, a study in healthy men did not find the same effect, so results may depend on the individual.

2. Increase Your Magnesium Intake

Magnesium is a very important mineral. In fact, it is involved in over 300 enzymatic reactions that make the body work. Additionally, increasing your magnesium intake can help reduce water retention. One study found that 200 mg of magnesium daily reduced fluid retention in women with premenstrual symptoms (PMS) (6Trusted). Other studies in women with PMS have reported similar results (7Trusted, 8Trusted). Good sources of magnesium include nuts, whole grains, dark chocolate, and  green leafy vegetables. also available at an additional cost. You can find magnesium supplements at your local pharmacy or online. Learn more!

3. Increase Vitamin B6 Intake.

Vitamin B6 is a group of several related vitamins. They are important for the formation of red blood cells and perform many other functions in the body. Vitamin B6 has been shown to reduce fluid retention in women with PMS. Foods rich in vitamin B6 include bananas, potatoes, nuts and meat. You can also buy vitamin B6 supplements at your local pharmacy or online. Learn more!

4. Eat More Potassium-Rich Foods

Potassium is a mineral that performs several important functions. For example, it helps send the electrical signals that operate the body. It may also benefit heart health. 
Potassium appears to help reduce fluid retention in two ways, by decreasing sodium levels and increasing urine output.
 Bananas, avocados, and tomatoes are examples of potassium-rich foods. For a longer list, check out 15 Foods That Contain More Potassium Than a Banana.

5. Try Taking Dandelion

Dandelion (Taraxacum officinale) is an herb that has long been used as a natural diuretic in traditional medicine. Natural diuretics can help reduce fluid retention by making you urinate more often. In one study, 17 volunteers took three doses of dandelion leaf extract over a 24-hour period. They monitored fluid intake and production over the following days and reported a significant increase in the amount of urine produced. Although this was a small study with no control group, the results indicate that dandelion extract may be an effective diuretic. Learn more

6. Avoid Refined Carbs.

Consuming refined carbohydrates causes rapid spikes in blood sugar and insulin. High insulin levels cause your body to retain more sodium by increasing sodium reabsorption  in the kidneys.
This leads to more fluid volume in your body. Examples of refined carbohydrates include processed sugars and grains, such as table sugar and white flour.

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