Water Retention Causes And How To Reduce Water Retention


Water retention is a very common problem and annoying condition. It can cause puffiness, bloating, swollen legs and ankles and just makes you look overweight.

The most common causes of water retention:

The premenstrual syndrome, which occurs from 3 to 7 days before menstruation, when there is an increase in estrogen. This increase boosts the retention of sodium by the kidneys with the subsequent retention of water molecules. The extra 2-3 extra pounds of water disappear naturally after menstruation.

Pregnancy, also due to increased estrogen levels

The consumption of various medications, such as steroids, contraceptives and hormones like cortisone

The high intake of caffeine

The high consumption of salt

Standing up for long periods of time, which impedes blood circulation

A chronic magnesium deficiency

Disorders that lead to an imbalance in the regulation of fluid in the body, such as kidney or heart diseases

How To Reduce Water Retention:


Restrict the use of salt, especially during the week before getting your period, if you are a woman. You should avoiding foods high in salt, such as olives, salted fish, sausages, salted nuts, crackers, biscuits and other snacks.

Consume lots of fruits and vegetables that are rich in potassium. Potassium helps remove sodium and excess water from the body.

Use fresh herbs like dill, parsley, garlic to add flavor in your food. Many of these herbs also have a diuretic effect and contain antioxidants that protect the body from oxidative stress.

Drink a lot of water. If water intake is reduced, the body reacts by retaining more of the water that it already has. Try to drink up to two liters of water a day. In this way we help the proper functioning of the kidneys, which are primarily responsible for the elimination of excess water and sodium.

Increase physical activity. Sometimes fluid retention and swelling can be an indication of poor blood and lymph circulation. This phenomenon is observed mainly in the ankles, usually after prolonged immobility or standing. Stretching the leg muscles or taking short walks will facilitate circulation of blood.

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