Water retention is otherwise known as edema or fluid build-up in the circulatory system or within cavities and tissues. It usually appear in the legs, feet, ankles and hands as a form of swelling mostly in women during pregnancy or before their menstrual period.
This edema or water retention can also affect those who are physically inactive, but also those sitting through a long flight, bedridden, as well as people who are taking long-term medications.
This condition isn’t life-threatening at all, but it can definitely point on some very serious health condition like for example kidney disease or heart failure.
But, if there is no underlying health condition, consider avoiding water retention and decreasing the swelling that it triggers.
Here are some of the issues that can trigger water retention:
Excessive Intake of Sodium
During this process, your body goes into reserve mode. It starts retaining water every time you consume foods that are abundant in refined salt and drink insufficient amounts of water. The cells could expand about 20 times over with water in order to dilute the salty environment.
Make sure you know that there are also other foods that are rich in sodium. They include canned vegetables, processed food like processed meat, but also certain condiments.
There is also a type of natural salt that can have a good effect on the body. That’s Himalayan or Celtic sea salt. It can actually improve your organism and general health unlike the harmful table salt we all use nowadays.
Magnesium deficiency is usually connected to water retention. Most body functions need magnesium, so many body functions will operate below optimal level that will later result in water retention.
According to one study, 200 mg of magnesium on a daily basis decreased water retention in women with premenstrual symptoms. Make sure you include magnesium-rich foods in your diet in order to enrich your diet and improve you magnesium. Include more dark chocolate, dried fruits, peas, yogurt, spinach, whole grains, avocados dark green vegetables, and nuts.
Vitamin B6 Deficiency
Vitamin B6 can lead to water retention.
One study managed to prove that women who took vitamin B6 had improved water retention that appeared in them as a result of premenstrual syndrome.
Vitamin B6 is a water-soluble vitamin, so you can include it into your diet with the help of: chicken, lean beef, turkey, tuna, dried fruit, potatoes along with their skin, sunflower seeds, bananas, and pistachio nuts.
Potassium is a very important mineral for proper functioning of all our cells, tissues and organs. It is an electrolyte that we all need to maintain a normal water balance in the body.
If we don’t consume much foods rich in potassium, we’ll be deficient. Also excessive sweating through exercise can contribute to potassium deficiency, but other health problems can cause it, too: weight gain, cramps, and muscle spasms.
This mineral helps us increase the body’s urine production, but it also decreases water retention in the body by lowering the sodium level.
All fruits have high levels of potassium, but some of the richest are: honey melon, rock melon, and watermelon. Make sure you also include vegetables and other fruits rich in potassium because they don’t cause any side-effects at all.
Not consuming enough water leads to dehydration. The body then goes into survival mode and retains water.
Make sure you consume a lot of water or juices high in potassium.
You should avoid soda drinks and coffee. They can dehydrate our cells.
Excessive Processed Food Consumption
Processed foods are high in sugar and sodium content, but they also contain many artificial food additives that can pose a problem for our kidneys and liver.
Sugar-rich foods, especially the ones high in artificial sweeteners, can cause rapid spikes in insulin and blood sugar levels. During that time, our cells need to retain more sodium by elevating the sodium re-absorption in our kidneys.
Make sure you reduce or don’t consume processed food and don’t use juices so that you can detoxify your body of toxins!
Herbs that Help in Decreasing Water Retention
Here are some herbs that are very powerful and can help you in the process of water retention:
- Corn silk