What Causes Water Retention and How to Avoid It

Swellings in the hands, feet, and legs are caused by the abnormal buildup of fluid in the body.

This condition is also known as edema. Water retention occurs as a result of sedentary lifestyle, lack of physical activity, premenstrual syndrome, pregnancy, and certain medications. Edema is not considered as serious condition, but in some cases can be a sign of a kidney disease or heart failure. So, edema should not be left untreated.

Here are the main causes of water retention and ways to treat it:

1. Eating processed foods in excess 

Processed foods are high in sugar and sodium. When the amount of sodium in your blood becomes imbalanced it causes swellings. They also contain food additives and toxic ingredients, which affect the function of the kidneys and liver. Moreover, they can cause spikes in your blood sugar, which eventually leads to high blood sugar levels.

2. Excessive sodium intake 

If you regularly consume foods high in sodium and you don’t drink enough water, your body will use its water reserves, which will result in edema. Avoid consuming table salt. Substitute it with Celtic and Himalayan sea salt instead.

3. Dehydration 

The negative effect of not drinking enough water is dehydration. When your body loses too much fluid, it retains water reserves in order to survive, which leads to swellings. Avoid drinking coffee and soda drinks and increase daily water intake.

4. Vitamin B6 deficiency 

The lack of this important vitamin is also one of the causes for water retention.

There was a study who involved a group of women who had water retention as a result of premenstrual syndrome. It was concluded that the intake of vitamin B6 significantly improved their condition. The following foods contain vitamin B6: tuna, sunflower seeds, pistachio nuts, potatoes, dried fruits, chicken, turkey, and bananas.

5. Magnesium deficiency 

Magnesium has a key role in the normal functioning of the body, so the lack of it can affect the bodily functions. Medical experts confirm that the daily dose of 200 milligrams can reduce fluid retention in women who experience premenstrual syndrome. Increase daily magnesium intake by consuming foods high in magnesium, such as nuts, whole grains, dried fruits, peas, spinach, dark green veggies, dark chocolate, and avocados.

6. Potassium deficiency 

Potassium is essential for proper functioning of the cells, tissues, and organs of the body and maintains the water balance. You should include potassium-rich foods in your daily diet, as potassium reduces the sodium levels. Consume watermelons, rockmelons, and honey melons.

Also, garlic, nettle, hibiscus, horsetail, dandelion, parsley, fennel, corn silk are natural diuretics and reduce water retention.

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