Bloating

Struggling With Bloating? 8 Ways To Get Rid of Water Retention Naturally

Retaining excess water weight can be really irritating. It can make your hands, feet, and face swell in addition to making your stomach feel like a weighted balloon. Usually, it's because you're holding onto fluids like water. It may cause discomfort, but not really a cause for concern.


Water retention symptoms frequently raise far more concerns than they should. Some basic home treatments will help you deal with any bloated and puffy emotions you may be experiencing.


 

What is water retention and its causes:

When your body accumulates too many fluids, it can lead to water retention, sometimes referred to as oedema or fluid retention. This may make your hands, legs, ankles, and feet swell. 


It can be caused by a variety of factors, including both minor and major medical issues. The majority of people do, however, occasionally have water retention. Among the causes are:


  • Dehydration
  • Being overweight
  • Dietary adjustments or malnourishment
  • Blood pressure
  • Kidney or liver problems
  • Changes in hormones, such as menstruation and pregnancy
  • Pharmaceuticals like steroids and birth control
  • Allergies


Severe or persistent water retention may be a sign of an underlying issue, but occasional swelling is typically not concerning.


Your doctor can examine any excess fluid in your hands, feet, or legs. These regions may feel sensitive to the touch or seem bloated. Bloating is another symptom of water retention. Your doctor may want to talk about any recent weight gain that you can't explain, dietary changes you've made, and your medical history, including any medications you take.


A diet high in sodium might sometimes be the only cause of puffiness in the face or other parts of the body. However, only your physician can decide whether your water retention is asymptomatic (such as your shoes or ring being a bit too tight for a while) or serious (indicating issues with the kidneys, liver, or heart). You can talk about ways to make the issue less severe together.

 

 

Symptoms of water retention:

Swelling and puffiness all over the body are common signs of water retention. This is most likely to happen around your extremities, such as your hands, fingers, ankles, feet, and toes. Weight gain, stiffness, elevated heart rate, and joint pain are possible side effects, however they are easily eliminated. Water retention can be treated with a variety of quick and simple natural therapies, some of which you can even use at home.


 

8 natural ways to reduce water retention:

Water retention can occasionally be a sign of a serious illness that needs medical attention. However, these eight techniques might help you lessen water retention if your swelling is not severe and you don't have any underlying medical conditions.


1. Drink fluids:

Drinking more water may seem counterproductive, but it's actually one of the best methods to rid your body of extra fluid. Since not all liquids are made equal, you should limit your choices to unsweetened tea or water. Avoid drinking alcohol and sugar-filled beverages like soda and fruit juices as these might cause dehydration. Your body retains its fluids when you are dehydrated, which leads to swelling. Eight glasses of water should be consumed daily to maintain hydration and avoid oedema. Increasing the amount of liquids you consume can also help your body move fluids around.


2. Put your feet up:

Sit back and raise your ankles, feet, or toes while sipping a glass of water if you observe any swelling in these areas, particularly your ankles. Although it's a temporary fix, elevating your feet will help pull fluid from the area and buy you some time while you hydrate.


3. Eat less processed foods:

The high salt content of processed foods directly affects fluid retention. Eating processed foods has a greater impact on your sodium intake than adding salt to fresh meals. The majority of Americans drink more sodium than is advised daily, which can lead to issues far more serious than water retention, such as cardiovascular disease. Reduce the amount of packaged and processed meals you eat to reduce salt intake and water retention. Additionally, processed foods exacerbate inflammation.

Bloating

4. Dandelions:

Dandelions can help reduce fluid retention because they are natural diuretics. A diuretic is a substance that draws fluid from the body to aid in its elimination. Additionally, dandelion contains potassium, an electrolyte that aids in waste removal and helps offset the effects of sodium. Dandelion can be taken as a supplement or as a herbal tea. In a cup of water, soak one teaspoon of dried dandelion for ten minutes or so to make tea. You can drink it up to three times a day until you start to feel better. However, it is recommended to wait while taking diuretics like dandelions until you have had more water. If you're already dehydrated, diuretics can make things worse.


5. Eat less salt:

Sodium helps keep the fluid balance within and outside of your cells by binding to water in your body. Your body may retain water if you frequently consume foods heavy in salt, such as many packaged foods. In the majority of Western diets, these items are the main source of salt. 


Reducing sodium consumption is the most popular recommendation for lowering water retention. Some studies suggest that increased sodium intake leads to increased fluid retention. However, the effects of salt on water retention might differ from person to person, and fluid balance is also regulated by a number of other factors.


6. Eat more potassium-rich foods:

Potassium has a number of vital roles, particularly in relation to nerve, muscle, and heart health.

Maintaining blood volume and fluid balance is also crucial for reducing water retention. It prevents fluid accumulation and oedema by boosting urine output and counteracting the effects of sodium. Potassium-rich foods, like avocados, tomatoes, and bananas, can promote a healthy fluid balance.


7. Increase your activity:

Your body circulates water and blood when you are active. Walking, cycling, swimming, or dancing are all examples of activities that can raise your heart rate, speed up your metabolism, and enhance your general functioning. Sweating is another way it eliminates extra water. But it's crucial to keep in mind that the more exercise you do, the more water you'll need to drink to be properly hydrated.


8. Reduce sugar intake:

Water retention may be aggravated by refined carbohydrates found in bread, crackers, cookies, and snacks. Limiting these foods is strongly advised because they are unhealthy anyhow. They raise insulin levels, which makes it harder for extra fluid to escape your body.


Foods to consume to naturally reduce water retention:

There are plenty of foods that are known to significantly reduce water retention. They are easily available in your kitchen, such as:


  • Parsley: As a natural diuretic, parsley can help reduce swelling and bloating brought on by fluid retention. Additionally, it may enhance renal function, which may increase your capacity to eliminate waste. It is crucial for eliminating fluids. After all, you eliminate extra fluid by urinating.
  • Asparagus: By increasing urine, this nutritious leafy green vegetable might aid in water retention. Good results should be obtained from half a bunch to one bunch per day.
  • Lemon juice: Pour some fresh lemon juice into a cup of warm water to start your day off positively. It can also aid in the body's detoxification and alkalization. Once daily until you see benefits, try a couple tablespoons in a cup of warm water.
  • Fennel seeds: Another good natural diuretic that might aid in ridding your body of extra water and sodium is fennel. Try mixing a cup of boiling water with a teaspoon of fennel seeds. After ten minutes of steeping, cover and drink. Until you see improvement, repeat this three times a day.


 

Conclusion:

Water retention and bloating can be unpleasant, but you can help your body naturally eliminate extra fluid and regain equilibrium by making a few easy dietary and lifestyle adjustments. Eat more complete, unprocessed foods, be active, drink enough water, and think about taking probiotics and herbal remedies to help your gut. You may naturally get rid of the bloat and feel your best by adopting a proactive and holistic strategy.

 


References:



Back to blog