When there is an accumulation of excessive fluid within the body’s tissues, cavities and circulatory system it is known as water retention.
This can lead to an inflammation of the person’s ankles, legs and hands. This condition is prevalent in women prior to their period or during pregnancy.
A sedentary lifestyle could also lead to water retention.
Water retention could be caused by minor complications but also by major and more complicated medical conditions such as heart related issues and kidney disease.
You can reduce water retention in these 6 simple ways;
1. Limit Your Salt Intake:
You need to limit your salt intake if you want to reduce water retention in your body.
Salt comprises of sodium chloride which binds water in the body and regulates the fluids within the body.
But when your salt intake is too much and there is an increase in the sodium in your body then there is more than likely going to be increased water retention.
You might be thinking that just reducing the salt in your meals will be sufficient, you also have to cut down on certain foods especially junk foods.
Canned food, processed foods and meat have a high sodium content.
2. Take More Magnesium Rich Foods
Eat veggies like spinach, peas and nuts which are rich in magnesium, if you can’t get enough of these foods take supplements to help make up for your lack of sufficient natural magnesium intake.
3. Spike Up Your Vitamin B6 Intake
You can get vitamin B6 in many naturally occurring foods and it is a water-soluble vitamin.
Food rich in vitamin B6 include potatoes (with its skin), pork, tuna and bananas.
The Journal of Caring Sciences carried out a study on women experiencing water retention as a result of premenstrual syndrome and it was discovered that the women all benefitted from vitamin B6 Intake.
4. Consume Higher Portions Of Potassium-Rich Foods
This mineral help organs, tissues and cells to function properly.
It will also help to reduce the water retention in the body by increasing the sodium levels in the body as well as by increasing your body’s rate of urination.
Consume Potassium-Rich Foods like Brussels sprouts, apricots, bananas and beets.
5. Dandelion Is Effective As Well
This is a very useful herb used in the treatment of several ailments from minute ones like eczema to more serious ones like arthritis.
Dandelion increases urination when taken in a leaf extract form, by so doing water retention in the body is reduced.
Dandelion extract is a proven effective diuretic that increases urination and hence the reduction of fluids in the body.
6. Eat Less Refined Carbs
Your blood sugar and insulin levels will rise when you eat refined carbs.
The high insulin levels will make the body to retain more sodium and it does this by raising the re-absorption of sodium in the body’s kidneys.
When this happens the fluid volume in your body increases.
Avoid foods like processed grains and sugar, such as white flour and table sugar respectively.
Here are other ways to reduce water retention:
1. Exercise by walking more often: When you do simple walking exercises you will be able to adequately reduce the fluid retention in your body particularly in your limbs.
2. Drink lots of water: Paradoxically drinking plenty of water is believed to reduce water retention.
3. Horsetail: This herb is also believed to be a strong diuretic.
4. Parsley: In traditional medicine it is commonly used as a diuretic.
5. Hibiscus: The roselle, is a species of hibiscus known for its potent diuretic properties.
6. Garlic: This herb is a diuretic and will reduce water retention as well as help in the treatment of other known infections like the common cold.
7. Fennel: It is also an herb known for its diuretic effects.
8. Corn silk: It is used in the treatment of water retention in some regions of the world.
9. Nettle: It is effective in reducing water retention in the body.
10. Cranberry juice: It has diuretic effects.
Sources and References:
Other included sources linked in Juicing For Health’s article:
Sodium and Fluid Retention:http://www.ncbi.nlm.nih.gov/pubmed/2957126
Magnesium and Water Retention:http://www.ncbi.nlm.nih.gov/pubmed/9861593
B6 and Premenstrual Syndrome:http://www.ncbi.nlm.nih.gov/pubmed/25276694
Potassium and Water Retention:http://www.ncbi.nlm.nih.gov/pubmed/9428447
Dandelion as a Diuretic:http://www.ncbi.nlm.nih.gov/pubmed/19678785