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Water retention happens when extra fluids construct up inside your physique.
Additionally it is referred to as fluid retention or edema.
Water retention happens within the circulatory system or inside tissues and cavities. It may possibly trigger swelling within the arms, toes, ankles and legs.
There are a number of the explanation why it occurs, lots of which aren’t severe.
Some girls expertise water retention throughout being pregnant or earlier than their month-to-month interval.
People who find themselves bodily inactive, equivalent to when bedridden or sitting by means of lengthy flights, can also be affected.
Nonetheless, water retention will also be a symptom of a extreme medical situation like kidney illness or coronary heart failure. In the event you’re experiencing sudden or extreme water retention, search medical consideration instantly.
But, in circumstances the place the swelling is gentle and there’s no underlying well being situation, you could possibly cut back water retention with just a few easy tips.
Listed below are 6 methods to cut back water retention.
1. Eat Much less Salt
Salt is product of sodium and chloride.
Sodium binds to water within the physique and helps preserve the stability of fluids each inside and out of doors of cells.
In the event you typically eat meals which are excessive in salt, equivalent to many processed meals, your physique might retain water. The truth is, these meals are the most important dietary supply of sodium.
The commonest recommendation for decreasing water retention is to lower sodium consumption. Nonetheless, the proof behind that is combined.
A number of research have discovered that elevated sodium consumption results in elevated retention of fluid contained in the physique (1, 2, 3, 4).
Then again, one examine in wholesome males didn’t discover the identical impact, so outcomes might depend upon the person (5).
2. Enhance Your Magnesium Consumption
Magnesium is an important mineral.
The truth is, it’s concerned in additional than 300 enzymatic reactions that maintain the physique functioning.
Furthermore, rising your magnesium consumption might assist cut back water retention.
One examine discovered that 200 mg of magnesium per day diminished water retention in girls with premenstrual signs (PMS) (6).
Different research in girls with PMS have reported comparable outcomes (7, 8).
Good sources of magnesium embody nuts, complete grains, darkish chocolate and leafy, inexperienced greens. It’s additionally accessible as a complement. You will discover magnesium dietary supplements at your native drugstore or on-line.
3. Enhance Vitamin B6 Consumption
Vitamin B6 is a bunch of a number of associated nutritional vitamins.
They’re necessary for the formation of crimson blood cells and serve many different features within the physique.
Vitamin B6 has been proven to cut back water retention in girls with premenstrual syndrome (8).
Meals wealthy in vitamin B6 embody bananas, potatoes, walnuts and meat.
You too can buy vitamin B6 dietary supplements at your native drugstore oronline.
4. Eat Extra Potassium-Wealthy Meals – “magnesium water retention”
Potassium is a mineral that serves a number of necessary features.
For instance, it helps ship {the electrical} indicators that maintain the physique working. It could additionally profit coronary heart well being (9).
Potassium seems to assist cut back water retention in two methods, by reducing sodium ranges and rising urine manufacturing (10).
Bananas, avocados and tomatoes are examples of meals which are excessive in potassium.
For an extended record, take a look at 15 Meals That Pack Extra Potassium Than a Banana.
5. Strive Taking Dandelion
Dandelion (Taraxacum officinale) is an herb that has been used as a pure diuretic in people medication for a very long time (11).
Pure diuretics might assist cut back water retention by making you pee extra typically.
In a single examine, 17 volunteers took three doses of dandelion leaf extract over a 24-hour interval.
They monitored their fluid consumption and output throughout the next days and reported a big enhance within the quantity of urine produced (12).
Although this was a small examine with no management group, the outcomes point out that dandelion extract could also be an efficient diuretic.
What’s extra, research counsel that dandelion might have many different potential advantages.
Discover dandelion extract on-line.
6. Keep away from Refined Carbs
Consuming refined carbs results in fast spikes in blood sugar and insulin ranges.
Excessive insulin ranges trigger your physique to retain extra sodium by rising the reabsorption of sodium within the kidneys (13, 14).
This results in extra fluid quantity inside your physique.
Examples of refined carbs embody processed sugars and grains, equivalent to desk sugar and white flour.