Fluid retention reduction -
It can be triggered by various things, such as sitting or standing for long periods, high salt intake, dehydration, hormonal changes including PMT and menopause , pregnancy, flying in planes, and taking certain medications. How to tell if you have water retention Common symptoms of water retention include:.
swollen feet, ankles and legs. shiny, stretched or red skin. bloating, especially in the abdominal area. puffy face, especially in the morning. breast tenderness women. rapid weight fluctuations may vary during the course of one day. weight gain that looks puffy rather than flabby.
pain or stiffness in the joints. Cut back on salt. One of the main causes of water retention is high sodium intake from salty food, which prompts your body to hold on to water in order to maintain a safe electrolyte balance. Eat more of these foods! Potassium and magnesium play an important role in balancing sodium levels in the body — good sources include bananas, avocados, leafy greens, citrus fruit and wholewheat flour.
Vitamin B6 can also help to reduce water retention and is found in foods such as nuts and seeds, brown rice, sweet potatoes, lean meat, tuna and salmon. Finally, diuretic foods can help to flush the excess fluid out — watermelons, lettuce, cucumbers, asparagus, celery, parsley and other fruits and vegetables with a high water content are all great in this respect.
But beware of caffeine and alcohol — while these have a diuretic effect, they also dehydrate you and further aggravate water retention.
Put your feet up — high! For this to be really effective, you need to lie down with your feet above the level of your heart. If your mobility allows, a simple yoga pose which helps to get rid of water retention in the legs is to lie on your back with your legs propped up against a wall ideally at a near 90 degree angle, but less is also fine.
For those who spend most of their time sitting due to impaired mobility, using a foot stool can also help to relieve swollen feet and legs.
Stay active. If your job keeps you sitting or standing long hours in the same position, try using the "Pomodoro Technique" where you work in focused 20~25 minute stints followed by a 3~5 minute break — you can set reminders on your phone to go off at the appropriate intervals.
And use those short breaks to get your circulation going — walk around, stretch, do star jumps, get a glass of water whatever your body and your work environment allow!
Stay hydrated. Good to read: Hello H2O - Why drinking water is important for a healthy life. Compression garments. Compression socks or stockings help to ease swollen feet and legs by gently squeezing them to keep the blood circulating and prevent fluid from building up.
Similarly, compression sleeves and gloves can relieve water retention in the arms and hands. If you suffer from chronic water retention, wearing tight-fitting clothing and shoes will only increase your discomfort.
Herbal teas and Water retention pills. Herbal teas such as dandelion, verbena, mint and nettle are great for stimulating your waterworks. Also worth considering are various herbal supplements with diuretic effects available over-the-counter, to provide relief from the symptoms of water retention.
If you have persistent oedema, your doctor may prescribe diuretic medications. Massaging your feet and legs with smooth upward strokes helps to get the circulation going and shift the trapped fluids back into the blood vessels and away from the swollen extremity the same applies for swollen hands and arms.
You can either do this yourself or enlist the help of a friend or partner — in the latter case, lying down with the affected limbs elevated will help to get the fluids moving in the right direction.
Water retention in the abdominal area can also be eased by massage — use the heel of your hand and apply firm pressure while massaging with circular strokes. If you have stubborn water retention caused by blockages in the lymphatic system, it may be worth booking yourself a lymphatic drainage massage.
You can also find a series of videos on self-applied lymphatic drainage massage here. Dry Brushing. Another great way to boost your circulation and get rid of water retention is dry body brushing.
Choose a natural fibre brush with a long handle to give you a better reach. A simple dry brushing routine takes no more than a few minutes, and the best time to do it is just before a shower since it also exfoliates your skin, which you can then sluice off.
Using short, rapid strokes of the brush, start at your feet and work upwards towards your heart — then repeat for your arms, starting at the hands. This stimulates the lymphatic system and flushes out stagnant fluid and toxins. Last but not least, acupressure can be phenomenally effective in getting rid of water retention.
More points targeting facial puffiness coming next month! For general tips on how to apply acupressure massage, click here. Acupressure massage therapy to the rescue! Let's help our bodies shrink back by getting stagnant fluids moving again and Oedema out of our system.
Here are a few points you can work on to relieve water retention. DIY Acupressure Massage Technique. To stimulate the acupoints, go into them slowly but firmly with a finger or thumb, and massage them with a circular or up-and-down motion for at least 30 seconds and up to 3 minutes at a time.
Or just count 10 to 20 deep breaths for each point, if you find it more relaxing than looking at the clock! It plays a major role in hydration levels. If sodium levels are too low or too high, it will lead to imbalances within the body. Consuming high levels of salt may increase fluid retention , which could add water weight.
However, this seems to depend on several factors, such as:. The authors of a study also suggest that a sudden increase in sodium consumption may lead to increased thirst and fluid intake. This could result in fluid retention. Magnesium is another key electrolyte and mineral that has over roles in the human body, including managing hydration and fluid retention levels.
Studies suggest that magnesium can ease symptoms of premenstrual syndrome PMS like water retention. These changes occur because magnesium plays an integrative role with other electrolytes , such as sodium and potassium.
In addition to magnesium supplements, magnesium-rich foods are also recommended. These include dark green leafy vegetables, nuts, seeds, and whole grains. Dandelion, also known as Taraxacum officinale, is a herb used in alternative medicine to help treat water retention. For example, some bodybuilders use it to lose water weight for aesthetic purposes or to meet a weight category.
Dandelion supplements may help you lose water weight by signaling the kidneys to expel more urine and additional salt or sodium. A study shows that taking dandelion supplements may increase the frequency of urination over a 5-hour period.
That said, more research is required on the effectiveness of dandelion supplements on water retention and weight. Larger human studies are needed to better understand the diuretic benefits of these herbs.
Additionally, though bloating is usually not caused by water retention, you may also wish to limit or temporarily remove foods that may cause bloating. Cutting carbs is a common strategy to quickly drop excess water weight. Carbs are stored in the muscles and liver as glycogen.
However, glycogen pulls water inside along with it. Around 3—4 grams 0. This may be why people experience immediate weight loss when switching to a low carb diet , which reduces glycogen stores.
Carbs may also spike insulin levels. This could increase sodium retention and reabsorption of water in the kidneys. Low carb diets lead to a drop in insulin levels, which could lead to a loss of sodium and water from the kidneys. Try altering your carb intake and see what works best for you.
Caffeine and beverages that contain caffeine like coffee and tea may help you lose water weight. Caffeine may have a diuretic effect and increase short-term urine output.
This could increase the amount of water that leaves your body, therefore decreasing water weight. However, this varies depending on the amount of caffeine that you consume. For instance, a study found that drinking about milligrams mg of caffeine, or approximately 6 cups of coffee, significantly increased urine production.
On the other hand, drinking mg of caffeine, or around 3 cups of coffee, had no effect on fluid balance. Water weight may have several different causes, such as :. It may be a sign of an underlying health condition that needs medical treatment.
You could check for water weight at home by using a method that doctors use to assess for pitting edema. Apply pressure to the swollen area.
This method may not work for relatively healthy people trying to figure out if the fast food they ate last night increased true weight or water weight. Other signs of water weight may include :. This means that water weight can be 10 pounds or higher. Short-term fluid retention may go away on its own or after exercising, returning to a well-balanced diet, or until your hormones are rebalanced.
If you have edema, you may experience swollen ankles, feet, or legs for a longer period of time. Speak with a healthcare professional if your water retention problems persist, are severe, or increase suddenly. The best way to combat excess water weight is to identify and treat the cause. This may include excess salt intake, inactivity, or the regular consumption of processed foods.
Water weight is common. It will typically go away on its own or with at-home interventions, such as exercise. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
VIEW ALL HISTORY. Belly fat is the most harmful fat in your body, linked to many diseases. Here are 6 simple ways to lose belly fat that are supported by science.
Water retention involves increased amounts of fluids building up inside your body. Here are 6 simple ways to reduce water retention. Drinking water can help reduce appetite and make you burn more calories.
Several studies show that water can help you lose weight. Water retention, known as edema, is swelling in parts of the body. Learn the symptoms, causes, and remedies to try.
Swollen retentionn and Fluid retention reduction Bloated tummy? Water retention is a common problem, especially in the summer months. What is water retention? This results in swelling and discomfort, most commonly in the feet, legs, abdomen and face. When it reductoin a "benign" geduction retention, it is usually located in the legs and is accentuated more in times of heat, with symptoms Boosting metabolism naturally as cramps, weakness, swelling of the legs and ankles, weight rwduction, malaise Boosting metabolism naturally Youth sport hydration Fluid retention reduction of Boosting metabolism naturally. This redutcion in the legs is due Boosting metabolism naturally retejtion fact that there may be a significant accumulation of fluid, up to 2 litres or more, which also explains the increase in weight. The most frequent causes of water retention are poor diet, a sedentary lifestyle, hormonal changes menstruation, ovulation, pregnancy and consumption of certain drugs contraceptives, anti-inflammatories. Oedema in the legs can also be the first manifestation of renalcardiac or hepatic disease, so, as a general rule, it is necessary to go to the doctor when the recommendations given below do not resolve the oedema. Although it seems like a contradiction, the more liquid we drink, the easier it is for the kidney to eliminate the liquid ingested. In addition to water, it is advisable to drink diuretic infusions, i.
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