Reduce Water Retention With 5 Simple Tricks
Do you suffer from water retention in your body? Don’t worry, this post aims at providing you with 5 ways to get rid of the problem.
What is water retention?
Water retention occurs when there is an excess fluid build-up of fluids inside the body. It is also termed as edema or fluid retention.
Water retention can cause swelling in the hands, legs, feet and ankles. Now, you may ask why it happens? Well, there are several reasons but most of them are not serious. Some women experience water retention when they pregnant or before their menstrual period. Even those who are physically inactive like the ones who are bed ridden or sit through long flights can get affected by this problem.
However, water retention can be a sign of a severe medical condition such as heart failure or kidney disease. If you happen to suffer from severe or sudden water retention, you should seek medical attention right away!
But when the swelling is mild and there isn’t any underlying health condition, you can reduce water retention with some really simple tricks. Read on!
1) Reduce salt intake
Salt is sodium chloride. Sodium binds to water present in the body and helps in maintaining the balance of fluids on the inside and on the outside of the cells. If you eat foods high in salt such as processed foods, your body might retain water.
The most common advice you get for reducing water intention is decreasing the sodium intake. But studies show mixed evidences. Many studies have linked increased sodium intake to an increase in fluid retention but on the other hand one study has found that sodium intake did not cause body fluid retention in healthy men. So, it may vary between individual to individual.
2) Increase magnesium consumption
Magnesium is a vital nutrient. It plays an important role in many body processes. Moreover, if you increase your magnesium intake, it helps in reducing water retention. In one study, 200 mg of magnesium a day reduced water retention in women having PMS. Good sources of magnesium are nuts, whole grains, leafy greens and dark chocolate.
3) Increase intake of vitamin B6
Vitamin B6 is a group of related vitamins that are essential for formation of red blood cells, and they also play a role in many functions of the body. Vitamin B6 is known to reduce water retention in women with PMS. Foods rich in vitamin B6 are walnuts, bananas, potatoes, and meat.
4) Increase potassium intake
The mineral potassium performs many important functions in the body. It is known to help reduce water retention in 2 ways, by reducing sodium levels and increasing the production of urine. So, to prevent water retention, you need to increase your potassium intake. Foods that are high in potassium include bananas, avocados and tomatoes.
5) Say no to refined carbs
When you eat refined carbs, there is a rapid spike in blood sugar as well as in your insulin levels. High levels of insulin make the body retain more sodium in the body by increasing its re-absorption in the kidneys. This leads to an increase in the fluid volume present in the body.
The best examples of refined carbs are table sugar and white refined flour.
The bottom line
Simple dietary changes can prevent water retention in the body. Do try the above tricks but if the problem persists, you should consult the doctor.
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