Water is vital to carry out various bodily functions, largely responsible to deliver nutrients and eliminate waste products or toxins. But when excess water retains within the tissues or cavities it leads to water retention. The symptoms are feeling bloated, swelling in fingers, feet or face etc.
It can happen due to several reasons at different phases such as pre-menstruation, pregnancy or high sodium diet, less water intake, high-stress levels, lack of sleep, jet lag etc.
Although these are general conditions for water retention in which certain foods can help you rid off the excess water, it can be a symptom of serious medical conditions as well. For instance kidney disease or heart failures, or if these are severe retention problem, it is important to seek medical advice on immediate basis.
But in the absence of any underlying health condition, certain tricks and changes in diet can help you with the situation.
- Eat less salt and foods high in sodium:- As sodium tends to bind with free water, which leads to the retention problem. Beware of hidden sodium sources in processed and ready to eat foods.
- Increase intake of magnesium food sources:- Magnesium might be effective in reducing water retention as per studies in women with PMS (Premenopausal women). Food sources are nuts, whole grains, dark chocolates, leafy vegetables etc.
- Potassium-rich foods:- It helps in two ways: by reducing the amount of sodium and increasing the urine output. Food sources are bananas, potatoes, coconut, raisins, oranges etc.
- Avoid refined or processed carbohydrates:- As its consumption leads to a rapid spike in blood sugar, which in turn, may lead to reabsorption of sodium in the kidneys, and higher fluid retention.
- Increase water intake:- Drinking ample amount of water prevents the body from preserving water.
Some more diet tips
- Consume more citrus fruits and green leafy vegetables
- Cranberry juices also act as a diuretic.
- Green tea or herbal teas or caffeine-based beverages.
- Include more of onions, garlic, bell peppers.
Including herbs like hibiscus, parsley, fennel, and especially Dandelion extract drink acts as an effective natural diuretic herb
Other lifestyle changes
- Exercise regularly can help maintain body minerals homeostasis as the excess water goes out through sweat.
- Sound sleep is believed to balance body fluid and sodium levels.
- Managing stress plays a great role as high-stress levels increase cortisol and antidiuretic hormone (ADH), which may directly affect the water balance.
In conclusion, the above-mentioned suggestions may aid in reducing the water retention problem which may arise due to certain conditions. Although, it is important to note that water retention due to serious medical condition needs strict medical advice and suggested treatment.