What is Water Retention and How to Overcome It

What is water retention?

Water retention can be defined as a situation in which the body retains excess water. There can be various causes of this including hormonal changes, consuming too much salt, a lot of medications, improper diet, menstrual cycle, genetics and many others. Our body is composed of 60% water. When the issues in the stabilization of hydration levels come up, the body keeps the water and due to this it can further create many problems in the body. Water retention can make you feel heavier than normal and it can also make you less active. It can also cause various problems like bloating, puffiness and swelling in the body.

Water retention has become a common health issue and to some persons it can occur on a regular basis as well. Symptoms of water retention include bloating generally in the abdominal area, swollen legs, feet and ankles, puffiness in the face and hips and regular weight fluctuations.

You can combat this problem by adding some lifestyle and dietary changes.

Follow a low-salt diet: A low salt diet is helpful in overcoming the problem of water retention. The daily recommended value of sodium is 2300 milligrams. Try to mark its limit so that you can solve this problem as soon as possible. Processed and packaged foods items are also high in salt. Try to avoid such foods and if you face any problem in the early stages you can follow the trick of adding spices as a substitute of salt to enhance the flavour of your dishes. This way you won’t feel the craving for salt in your foods.

Add in potassium and magnesium-rich foods: Potassium and magnesium-rich foods are highly advisable if you are suffering from the problem of water retention. Potassium and magnesium-rich foods help in harmonising out the levels of sodium in the body which directly help in stabilising the condition of water retention. You can add various foods like bananas, avocados, tomatoes, sweet potatoes, leafy vegetables like spinach, kale and collard for high levels of potassium and magnesium in your diet.

Keep your feet elevated: Various doctors suggest that this is one of the great ways to stabilise the problem of water retention. All you have to do is elevate your feet over the level of your heart so that the excess water can move out from your feet and ankles. You can repeat this procedure several times a day for effective results. You can also wear compression socks to squeeze out the water from your legs and to keep your blood circulating.

Eat your protein: Protein entices water and helps in balancing out the levels of water in your body. A protein-rich diet is also well known to eliminate water through urine while reducing the swelling from the body.

Over to you

Water retention has become a common health issue and it can be caused due to a number of factors. If you are suffering from this then don’t take tension and follow the above-written pointers for effective results. If water retention continues for a long time in your body then it is advisable to consult a doctor.