Article content
Water retention and the associated 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 affects the hands as well.
Besides pregnancy, water retention and swelling are also typical for inactive people, those taking long-term medication, or people with a sedentary lifestyle.
Although it is not a life-threatening condition, it can lead to more serious health problems, such as heart failure or kidney disease. Most cases of water retention can be prevented, treated or at least alleviated.
Most common causes of water retention
If you can identify the cause that triggered the swelling, you will know how to treat it. The most common reasons are:
1. Excessive sodium intake
If you consume foods high in sodium, or salt a lot and at the same time do not drink enough fluids, the body switches to reserve mode and begins to store water. Cells then try to dilute the high concentration of salt and can increase their volume up to twentyfold.
Remember that salt is not the only source of sodium. High sodium content is also found in canned foods, processed meats (cold cuts, ham, sausages) and some types of spices.
Instead of regular salt, sea or Himalayan salt is preferable. An even better option is potassium chloride, which is however commonly sold as a blend with sodium chloride.
2. Vitamin B6 deficiency
Vitamin B6 ensures the body’s water balance. If it is lacking, fluid management disorders can occur. A study published in the Journal of Caring Science found that women with premenstrual syndrome achieved significant improvement when taking vitamin B6, which eased symptoms better than other supplements.
Foods high in vitamin B6 include chicken, tuna, turkey, lean beef, sunflower seeds, dried fruit, pistachios, skin-on potatoes and bananas.
3. Potassium deficiency
Potassium is a key electrolyte for fluid balance. Consuming foods high in sodium, excessive sweating or low intake of potassium-rich foods leads to its deficiency and thus to swelling. Potassium deficiency also causes weight gain, cramps and muscle pain.
Increasing potassium intake helps flush sodium out in the urine, thereby reducing swelling. Potassium is mainly found in melons, potatoes and bananas.
4. Insufficient fluid intake
Dehydration causes the body to start retaining water. Regular drinking of water or juices rich in potassium helps eliminate dehydration and swelling. Avoid coffee because it has dehydrating effects.
5. Magnesium deficiency
Water retention can also be a sign of low magnesium levels. According to one study, an intake of 200 mg of magnesium per day reduced water retention in women with premenstrual symptoms.
Foods rich in magnesium include chocolate, leafy greens, avocado, nuts, whole grains, peas, spinach, yogurt and dried fruit.
Other important tips
Processed foods often contain high amounts of sodium and sugar, artificial sweeteners, colorings and toxins that burden the liver and kidneys. Artificial sweeteners can cause insulin fluctuations and thus water retention via the kidneys.
Therefore limit industrially processed foods and regularly detoxify the body with fresh vegetable and fruit juices. Take care of your liver and kidneys, as they play a key role in removing excess fluids.
Herbs for water retention
There are also herbs with natural diuretic effects that help the body get rid of excess water. These include:
- dandelion
- nettle
- hibiscus
- garlic
- fennel
- parsley
By following these recommendations you can alleviate health problems associated with water retention and support overall health.
