Before we start with this article, I would like to ask you a simple question – do you know what’s water retention. Well, water retention is the build-up of fluid in the circulatory system or within tissues and cavities. You should also know that water retention can cause swelling in the hands, feet, ankles and legs and is common in women during pregnancy or before their period.
Note: you should know that this condition affects people who are physically inactive, such as someone who is bedridden or sitting through a long flight. But, you shouldn’t be worried, because many of the causes of water retention are non-life-threatening, it can also be a symptom of severe medical conditions such as kidney disease or heart failure. So, in cases where there is no underlying health condition, there are ways avoid water retention and reduce the swelling caused by it. Today is your lucky day, because in this article we are going to show you 6 simple tricks, which will help you treat and prevent this both aesthetic and health problem. Here’s what you need to do:
Here are 6 simple tricks to reduce water retention.
- Excessive Sodium Intake
The medical experts highly recommend that you should reduce the sodium intake, if you want to reduce your water retention problem. Yes, you should avoid the use of salt. This is due to the fact that salt is made up of sodium chloride. How this works – well, it very simple. The sodium binds water to the body and helps maintain the balance of fluids inside your body. However, there are many studies that have found that increased sodium intake leads to an increased retention of fluid inside the body.
And the real and ugly truth is that salt isn’t the only commonly consumed product that is high in sodium. Processed food products such as processed meat, certain condiments and even canned vegetables have all been found to have a high sodium content. As we said, sodium can bind to water in the body, and decreasing your salt intake may help reduce water retention.
- Magnesium Deficiency
Yes, you should also know that increasing your magnesium intake may help reduce water retention. A recent study has discovered that 200 mg of magnesium per day reduced water retention in women who are experiencing premenstrual symptoms. You should consume foods rich in magnesium, such as: nuts, whole grains, spinach and peas. It can also be consumed in the form of a supplement. As we said, magnesium has been shown to reduce water retention in women who are experiencing premenstrual symptoms.
- Vitamin B6 Deficiency
Do you know anything about Vitamin B6? Well, Vitamin B6 is a water-soluble vitamin that is naturally found in many different foods. A recent study, conducted by the Journal of Caring Sciences, has discovered that women who were experiencing water retention due to premenstrual syndrome benefitted from taking vitamin B6. During the clinical trial the women reported that they found vitamin B6 helped reduce their symptoms more efficiently than any of the other supplements that they were given. You should consume more foods rich in vitamin B6, such as: bananas, potatoes (with skin), tuna and pork. As we said, Vitamin B6 may help reduce water retention, especially in women with premenstrual syndrome.
- Potassium Deficiency
What’s potassium? Well, potassium is a mineral that is imperative to the proper function of cells, tissue and organs inside the human body. Potassium has even been shown to benefit heart health. This mineral also helps to reduce the water retention in the body in two ways. One is by increasing sodium levels and the other is by increasing your body’s production of urine. You should consume more foods high in potassium, such as: apricots, beets, Brussels sprouts and bananas. Here’s what you need to know – potassium may reduce water retention by increasing the production of urine and decreasing the amount of sodium in the body.
You should also know that insufficient amounts of water lead to dehydration of the body. In this case, the body reacts by retaining water as a way to survive. The regular consumption of water and juices high in potassium can reduce edema and dehydration. This means that you should drink lots of water until the water retention is gone, and avoid soda drinks and coffee, as they additionally dehydrate your organism.
- Excessive Consumption of Processed Foods
Did you know that excessive consumption of processed foods usually leads to rapid spikes in blood sugar and insulin levels? High insulin levels cause the body to retain more sodium by increasing re-absorption of sodium in the kidneys. And this usually leads to more fluid volume inside the body. Examples of refined carbs include processed sugars and grains, such as table sugar and white flour. As we said, eating refined carbs can increase insulin levels in the body. Insulin increases the re-absorption of sodium in the kidneys, leading to increased fluid volume.
Other Ways to Reduce Water Retention
Note: you should know that there are a few other potentially effective ways to reduce water retention. And, keep in mind that some of these are only supported by anecdotal evidence, not studies.
- Move around
- Drink more water
- Corn silk
- Cranberry juice
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