Water retention can bring big disappointment when you stand on the weighing scale and keep fingers crossed, expecting the numbers to tip in your favour. But even with cutting out lots of calories, giving up all your favorite food, and exercising every single day, when the scale refuses to budge, it would be prudent to consider water retention as the cause. Water retention occurs when excess fluid builds up inside the body. This is also known as water retention or edema, even bloating. Water retention occurs in the circulatory system or within cavities and tissues. Most common symptoms include swelling of hands, feet, ankles, and legs. There are various reasons why it occurs, and most of the times, it’s nothing serious. Some women experience water retention during pregnancy or before their monthly periods (as part of PMS). Water retention is most common in people who are physically inactive and lead a sedentary lifestyle, or those who spend sitting through for long hours in the office. However, in some people water retention can be a symptom of a severe medical condition like kidney disease or heart failure. If you experience sudden or severe water retention, seek medical help immediately. But if the swelling is mild and there is no underlying health condition, you may be able to reduce water retention with a few simple tips! In this post, we have listed out 14 effective and natural ways to reduce water retention.
Most Common Signs of Water Retention:
1. Bloating.
2. Swelling in legs and feet.
3. Fluctuations in weight.
4. Stiff joints.
5. Puffy face.
14 Ways To Reduce Water Retention:
1. Limit your Salt Intake: Love salty food? This might punch your heart! Salt has a formula of NaCl which is sodium plus chloride. Sodium has a job, it binds the water in the body and helps maintain the balance of fluids both inside and outside of cells. If you eat salt in moderation but yet see water retention, it might all come from processed and junk food, where your body will retain more water. In fact, processed, packaged, and canned foods are the biggest source of sodium. The most common advice for reducing water retention is to reduce sodium intake.
2. Add Potassium-Rich Foods in your diet: Potassium is a mineral that aids in several important functions. It aids in healthy functioning of heart. Potassium helps to reduce water retention in two simple ways, by reducing sodium levels and increasing urine production. Say hello to frequent visits! Banana, tomatoes, avocados are all good sources of potassium.
3. Drink Green Tea: Green tea is a natural diuretic, it is an ideal treatment for combating fluid retention problems. Results show that drinking green tea regularly can reduce body fat by up to 19 percent. Bonus- green tea’s caffeine level aids in weight loss. You can drink my green tea twice a day, consuming more than that may backfire because it will lead to dehydration. So, limit green tea consumption to two cups in a 24-hour period. Also read: “10 Ways to Maximize Benefits of Green Tea for Weight Loss.”
4. Stay Away from Refined Carbs: Eating refined carbs can rapidly spike the blood sugar and insulin levels. High insulin levels cause the body to retain more sodium by increasing the reabsorption of sodium in the kidneys, which leads to more fluid volume inside the body. Perfect example of refined carbs are processed sugars and grains, such as table sugar and white flour. Pizza, donuts, burgers, cakes, chocolate filled cookies – basically everything you love!
5. Ginger Tea: Ginger has natural diuretic properties and can reduce fluid retention and help with weight loss. Enjoy ginger tea with a slice of lemon and a face mask! Aren’t they the perfect combo? You’re welcome!
6. Move around: Try walking, jogging or even running! Moving around can be effective in reducing those extra fluids in areas like lower limbs. Elevate your feet because it may also help in reducing water.
7. Eat Fennel Seeds: Now you know why fennel seeds are served after meals in Indian restaurants? They have diuretic properties. Eat fennel seeds after meals or boil a few seeds in water to make fennel tea!
8. Drink Plenty of Water: When your body does not get enough water, the next time you sip on that, it will store the water in the body. This causes a temporary gain in pounds on the weighing scale. Doctors recommend to drink more water; it may sound strange but increasing water intake can paradoxically reduce water retention since it will also help to flush out excess sodium from the body. H20 is the solution for every problem!
9. Sip on Apple Cider Vinegar: Yes, apple cider vinegar can reduce water retention. You can incorporate apple cider vinegar in your daily diet, as shown on the Rati Beauty meal plan. As it is good source of potassium, it helps in bringing down the sodium content, which is responsible for water retention and bloating. You can also consume apple cider vinegar with warm water the first thing in the morning or before hitting the bed at night.
10. Sip on Dandelion Tea: Just like ginger tea, dandelion tea is a herbal remedy to debloat and reduce water retention because it is also a natural diuretic. Also read: “10 Herbal Teas to Reduce Bloating.”
11. Eat Magnesium-Rich Food: Love dark chocolate? Here’s one more reason to nibble on dark chocolate – it helps to de-bloat and reduce water retention with its magnesium content. Here’s some more info on magnesium – it helps you sleep better, lowers risk of diabetes, protects the brain, relives stress, reduces aches and pains, and improves mood as well. Almonds, spinach, peanuts, tofu, leafy green vegetables, fatty fish, pumpkin seeds are some other sources of rich in magnesium.
12. Cut Down Sugar: Just like excess sodium, too much sugar can also cause bloating and water retention. Cutting out white sugar will help a great deal to fight the bloat.
13. Try Yoga: There are multiple benefits of practicing yoga regularly – from relieving back pain to weight loss, yoga can do it all! Ardha matsyendrasana (half fish pose), dhanurasana (wheel pose), halasana (plough pose), warrior pose, bhujanga asana (cobra pose), ustrasana (camel pose) are some asanas that can relieve water retention and bloating.
14. Switch to a Healthy Diet: Last but not the least, a healthy diet is the remedy to a majority of health issues, water retention and bloating can be prevented by getting on a healthy diet, like the Rati Beauty diet, and the best thing is that you can also lose weight by following the meal plans on this diet.
However, if water retention still persists or cause problem, then it’s best to see a doctor. Till then, stay fit and healthy.
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