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Water retention and the related swelling is a condition in which excess water accumulates in body tissues and cavities.
It is a fairly common condition even during pregnancy, when the legs, ankles and feet tend to swell. Sometimes it also affects the hands.
Besides pregnancy, water retention and swelling are also typical for inactive people, people taking long-term medications, or people with a sedentary lifestyle.
Although it is not a life-threatening condition, more serious health problems such as heart failure or kidney disease can occur. Most cases of water retention can be prevented, treated, or at least the symptoms alleviated.
Once you manage to find the cause that triggered the swelling, you will know how to treat it.
The most common causes are the following:
1. Excessive sodium intake
If you consume foods high in sodium, or if you salt a lot and at the same time do not take in enough fluids, the body switches into a so-called reserve mode and begins to store fluids.
Cells then try to dilute the high salt concentration and can increase their volume even 20-fold!
Remember that salt is not the only source of sodium. Canned foods, processed meats (salami, ham, sausages) and also some types of spices are high in it.
Instead of consuming regular table salt, better options are sea salt or Himalayan salt.
An even better choice is potassium chloride. However, it is usually not sold in pure form, but as a mixture of potassium and sodium chloride, i.e. mixed with regular salt.
2. Vitamin B6 deficiency
Vitamin B6 ensures the balance of water in the body. When the body lacks it, disorders in water management can occur.
A study published in the Journal of Caring Science found that women who suffered from premenstrual syndrome experienced significant improvement when they took vitamin B6.
It was found that this vitamin relieved symptoms better than any other supplement. It is a water-soluble vitamin and to work properly it needs many cofactors. Therefore it is best to take it in the form of quality whole foods.
Foods high in vitamin B6 include:
- chicken
- tuna
- turkey
- lean beef
- sunflower seeds
- dried fruit
- pistachios
- potatoes with skin
- bananas
3. Potassium deficiency
This important mineral ensures the proper functioning of body organs, tissues and the cells themselves.
It is an electrolyte responsible for the balance of fluids in the body. Consuming foods high in sodium, excessive sweating during exercise and insufficient intake of potassium-rich foods lead to depletion of its stores.
All this then contributes to the development of swelling.
In addition, potassium deficiency leads to many other health problems such as weight gain, cramps or muscle pains.
Potassium and sodium push each other out. Increasing potassium intake thus leads to the flushing out of sodium through urine, which subsequently reduces swelling in the body.
Potassium is found in almost all fruits, but it is most abundant in melons, potatoes and bananas. You can also consider supplementing it in the form of dietary supplements.
4. Dehydration
Lack of fluids leads to body dehydration. In such a case the body begins to react by retaining water in order to survive.
Regular drinking of sufficient amounts of water or juices rich in potassium can eliminate dehydration and also the swelling.
Therefore drink enough water until the retained water begins to gradually flush out of the body. During that time avoid coffee, because it has dehydrating effects.
5. Magnesium deficiency
Water retention in the body is one of the signs of magnesium deficiency. Magnesium is needed for almost every bodily function. Its low level is a harbinger of various health problems.
According to one study, a daily magnesium intake of 200 mg was able to reduce water retention in women with premenstrual symptoms.
Therefore consuming foods high in magnesium or taking supplements with quality and easily absorbable forms of magnesium very effectively alleviates and removes swelling.
Foods high in magnesium include:
- chocolate
- leafy greens
- avocado
- nuts
- whole grains
- peas
- spinach
- yogurt
- dried fruit
6. Excessive consumption of processed foods
Besides a high content of sodium and sugar, processed foods are also typical for various artificial sweeteners, dyes and other toxins that damage the liver and kidneys.
Artificial sweeteners are particularly dangerous because they cause chaos in the body, insulin fluctuations, sodium accumulation and subsequent fluid retention through reabsorption in the kidneys.
Therefore avoid processed foods and regularly detoxify the body using fresh vegetable and fruit juices. Above all, take care of the health of the liver and kidneys, which play a key role in this process.
What were pubs like in the 80s? Beer, goulash se šesti, Gothaj with onion and tripe soup!
They include the following diuretic herbs:
- dandelion
- nettle
- hibiscus
- garlic
- fennel
- parsley
Conclusion
By following the recommendations above you will certainly be able to alleviate your health problems related to water retention in the body.
If you have personal experience with diuresis and swelling, be sure to share it with us and other readers in the comments.
