Water retention is the build-up of fluid in the circulatory system or within tissues and cavities.
It can cause swelling in the hands, feet, ankles and legs and is common in women during pregnancy or before their period.
It also affects people who are physically inactive, such as someone who is bedridden or sitting through a long flight.
Although 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.
However, in cases where there is no underlying health condition, there are ways avoid water retention and reduce the swelling caused by it.
Here are 6 simple tricks to reduce water retention.
1. Avoid Sodium
The most common advice given to people who want to reduce their water retention is to avoid the use of salt. This is due to the fact that salt is made up of sodium chloride.
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.
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.
Bottom Line: Sodium can bind to water in the body, and decreasing your salt intake may help reduce water retention.
2. Increase Your Magnesium Intake
Increasing your magnesium intake may help reduce water retention. One study found that 200 mg of magnesium per day reduced water retention in women who are experiencing premenstrual symptoms.
Foods rich in magnesium include nuts, whole grains, spinach and peas. It can also be consumed in the form of a supplement.
Bottom Line: Magnesium has been shown to reduce water retention in women who are experiencing premenstrual symptoms.
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