Water retention, also known as edema, is an issue where fluid gathers in the cavities and tissues, or circulatory system. Pregnant women often experience this and it leads to swollen feet, ankles, legs, and hands.
Another group of individuals who suffer from this are those who live sedentary lifestyle, those who take medication long-term, and those who become bedridden. In and of itself, water retention is not fatal, but it often is a sign of an underlying condition such as kidney disease or heart failure. Water retention can be easily prevented and treated, however, which causes swelling to be reduced.
To treat water retention, you must understand what causes it. Below are some of of more common causes of edema.
Lack of water means you will grow dehydrated. But did you know that your body’s reaction to dehydration of to retain water to survive? As such, drinking enough water as well as cold-pressed fruit juices rich in potassium can reduce edema and stave off dehydration.
Avoid sugary, processed drinks like soda and coffee, and drink lots of water and tea until your water retention has gone down.
- Consuming Too Much Sodium
Consuming too much sodium and not drinking enough water can lead to water retention. The body goes into “reserve mode” and the cells can grow 20 times their size with water in order to dilute the salty environment.
Don’t fall into the trap of thinking sodium only refers to salt and that by adding less salt to your foods, you’ll be doing yourself a service. While it does help, condiments, canned vegetables and processed meats are rich in sodium as well.
There is salt that does not cause water retention, but reverses is: Celtic sea salt, or Himalayan salt, can help you relieve water retention.
- Lack of Vitamin B6
Vitamin B6 balances the water in the body, therefore a lack of it can cause water retention.
The Journal of Caring Sciences did a study and discovered that women who dealt with water retention as a result of premenstrual syndrome benefited from consuming vitamin B6.
Overall, symptoms were reduced with greater effectiveness than any other supplement they preciously used. This is partially because this vitamin is water-soluble and needs many cofactors to function. Taking vitamin B6 in the form of whole foods maximizes its benefits.
Some foods rich in Vitamin B6 are lean beef, bananas, tuna, pistachios, dried fruits, turkey, sunflower seeds, potatoes, and chicken.
- Eating Too Many Processed Foods
Processed foods are loaded with sugar and sodium, and they have a number of artificial food additives that are toxic for your body and damage your kidneys and liver. Foods high in sugar, like artificial sweeteners, cause insulin and blood sugar spikes, which can cause sodium retention as a result of increased reabsorption in the kidneys.
With this newfound knowledge, cut out processed foods. Your body might also benefit from a juice detox that can flush out toxins from the liver and prevent your health from further deteriorating. Herbs are another great “food” to add to your diet as they possess diuretic properties that cab help with water retention. Some herbs to go out and buy are listed below:
- Corn silk
- Lack of Potassium
Potassium is vital in terms of making sure your organs, cells, and tissues function the way they should. It is an electrolyte that helps balance water in the body. Eating many foods high in sodium, not eating foods high in potassium, and sweating a lot due to exercise can cause a potassium deficiency in the body, which can result in water retention.
Lacking adequate potassium can cause a host of other health issues like muscle spasms, weight gain, and cramps. However, most fruits are abundant in potassium, particular melons like honeydew, rock melon, and watermelon. Rather than take supplements, if you have a potassium deficiency, boost it by eating more vegetables and fruits that are rich in potassium. You will reduce water retention significantly.
- Magnesium Deficiency
Another common ailment of those suffering from edema is a deficiency in magnesium. Magnesium is vital for practically very body function, and it often overlooked. Low levels of it mess with several functions throughout the body and can cause, or at least contribute to, water retention.
In fact, a single study done discovered that taking 100mg supplement of magnesium every day lowered water retention in women during their premenstrual cycle.
The best way to get any mineral is through food of course; foods high in magnesium are dark green vegetables, some nuts, avocados, peas, yogurt, whole grains, dried fruit, and even dark chocolate. If you want to take a supplement, make sure to do your research and find a high-quality supplement from a trustworthy source.
Source: Family Life Goals