Water retention occurs when excess fluids build up inside your body. It is also known as fluid retention or edema. Water retention occurs in the circulatory system or within tissues and cavities. It can cause swelling in the hands, feet, ankles, and legs.
There are several reasons why it happens, many of which are not serious. Some women experience water retention during pregnancy or before their monthly period. People who are physically inactive, such as when bedridden or sitting through long flights, may also be affected. However, water retention can also be a symptom of a severe medical condition like kidney disease or heart failure. If you’re experiencing sudden or severe water retention, seek medical attention immediately.
Yet, in cases where the swelling is mild and there is no underlying health condition, you may be able to reduce water retention with a few simple tricks.
Types of Water Retention
There are two extensive types of fluid retention. The first one is generalized oedema which is characterized by swellings all over the body. The second type is the localized oedema that affects particular body parts. This condition is most common in the legs and feet, and can also affect the face, hand, and arm areas. A specific kind of localized edema called lymphedema is where fluids build up in a leg or an arm because of an obstruction in the lymphatic system (the body’s second circulatory system). This condition might be inherited or may be a result of an injury in the lymphatic vessels. In this type of fluid retention, the symptoms consist of severe fatigue, discoloration of the skin, heavy-swollen limb, and eventual deformity of the affected area.
What causes water retention?
A number of factors can cause water retention, including:
- flying in an airplane: Changes in cabin pressure and sitting for an extended period of time may cause your body to hold on to water.
- standing or sitting too long: Gravity keeps blood in your lower extremities. It’s important to get up and move around often to keep blood circulating. If you have a sedentary job, schedule time to get up and walk around.
- Menstrual changes and fluctuating hormones
- Eating too much sodium: You may get too much sodium by using a lot of table salt or ingesting processed foods and soft drinks.
- medications: Some medications have water retention as a side effect. These include:
- Chemotherapy treatments
- Over-the-counter (OTC) pain relievers
- Blood pressure medications
- Antidepressants
- weak heart: A weak heart that can’t pump blood well can cause the body to retain water.
- Deep vein thrombosis (DVT): Leg swelling can be caused by DVT, which is a clot in a vein.
- Pregnancy: The shift in weight during pregnancy can cause the legs to retain water if you don’t move around regularly.
Effective ways to cure water retention
1. Follow a low-salt diet
Try to limit your intake of sodium to no more than 2,300 milligrams per day. This means shopping the perimeter of the grocery store and not eating processed, packaged foods. Try adding spices instead of salt to flavor vegetables and lean proteins.
2. Add in potassium- and magnesium-rich foods
They will help balance out your sodium levels. Options include:
- Bananas
- Avocados
- Tomatoes
- Sweet potatoes
- Leafy vegetables, such as spinach
3. Take a vitamin B-6 supplement
According to a study published in the Journal of Caring Sciences Trusted Source, vitamin B-6 significantly helped with premenstrual symptoms like water retention.
4. Eat your protein
Protein attracts water and keeps your body balanced. A special protein called albumin keeps fluid in the bloodstream and prevents it from leaking out and causing swelling.
5. Keep your feet elevated
Elevating your feet can help move the water upward and away from your lower extremities.
6. Wear compression socks or leggings
Compression socks are becoming more popular and easier to find. They are available at athletic clothing stores and many online sites. Compression socks are made to fit tight. They may even feel a little uncomfortable at first. The purpose of compression apparel is to squeeze your legs and prevent fluid from accumulating.
7. Seek your doctor’s help if your problem persists
Your doctor may prescribe a diuretic medication to make you urinate more.
You can live a healthy life if you naturally retain water. It’s a common health issue. Its side effects are usually little more than feeling like you’ve gained some weight and your clothes fit tighter than usual. It’s best to follow a healthy diet and limit foods high in sodium. Keep a diary of what you’re doing and eating when you feel like you’re retaining extra water. This will help you pinpoint the causes. Then you can make appropriate lifestyle changes to help prevent water retention.