Water retention, also known as edema, stands for surplus fluid deposits in the tissues of the body and it is manifested by swollen hands, feet, legs, and ankles. This health problem commonly happens in women during menstruation or pregnancy. The risk is higher in people who lead a sedentary lifestyle or take specific meds too. Though it is not necessarily a life-threatening issue, it can sometimes be a symptom of kidney illness and heart failure.
The Major Triggers of Water Retention
Lack of magnesium
This mineral is pivotal for every bodily function and when its levels are low, a lot of processes are impeded and the chance for water retention is higher. Studies show that 200 mg of magnesium per day can minimize the deposition of fluids in women during PMS. Make sure you eat foods abundant in magnesium or opt for a quality magnesium supplement.
Dehydration
When you do not hydrate the body properly, the risk of dehydration increases. During dehydration, the body enters survival mode and begins to save water. To avert this from happening, drink more water and fresh juices daily and never replace water with coffee and soda drinks.
Potassium deficiency
This mineral is pivotal for the proper functioning of tissues, cells, and organs and it is in charge of balancing the water levels. Potassium can be depleted due to lack of potassium-rich foods or excessive sweating due to exercise. Other symptoms of this deficiency are cramps, weight gain, and muscle spasms. Opt for fruits that are rich in it like bananas, watermelons, honeymelons, and rockmelons.
Unhealthy diet
When eating too much processed foods, the risk of retention is higher because they are full of sugar, sodium, and additives that can be bad for the liver and kidneys. Try to reduce their intake or eliminate them completely and reduce the chance for edema to a minimum.
Vitamin B6 deficiency
This vitamin is necessary for the regulation of water in the body and when its levels are low, water retention can take place. B6 was more effective than other supplements in treating this problem, according to studies. You can always elevate its amount through the following foods: bananas, potatoes, dried fruit, beef, tuna, chicken, turkey, pistachio nuts, and sunflower seeds.
Excessive intake of sodium
Eating foods that are abundant in refined salt and improper body hydration can significantly contribute to edema. In addition to table salt, there are other foods rich in sodium like processed meats, condiments, and canned veggies. Avoid this salt and choose healthier variants like Himalayan and Celtic salts.
The Best Herbs for the Reduction of Edema
These herbs have strong diuretic characteristics that can be of great aid in treating water retention:
- Horsetail
- Garlic
- Hibiscus
- Parsley
- Dandelion
- Fennel
- Nettle
- Corn silk