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Water retention also known as edema, occurs when excess fluid builds up inside your body. It can cause swelling in the hands, feet, ankles and legs. There are several reasons for water retention in the body, here are some simple ways to help you reduce water retention in your body.
1. Causes of water retention
Some of the reasons below can cause your body to retain water include:
Women get water retention during pregnancy or before their monthly period. People who are physically inactive, such as bedridden or sitting on long flights, may also experience fluid retention. Additionally, fluid retention can also be a symptom of a serious medical condition such as kidney disease or heart failure. If you experience sudden or severe fluid retention, seek medical attention immediately.
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2. 6 ways to reduce water retention in the body
2.1 Eat less salt
Salt is made from sodium and chloride. Sodium binds with water in the body and helps maintain the balance of fluids both inside and outside of cells. If you often eat meals with a lot of salt your body can retain water.
2.2 Increase the amount of magnesium consumed each day
Magnesium is a very important mineral. In fact, it is involved in more than 300 enzyme reactions that keep the body functioning. Additionally, increasing magnesium intake can help reduce water retention.
Good sources of magnesium include nuts, whole grains, dark chocolate and leafy green vegetables. You can also supplement magnesium through dietary supplements bought at drugstores, but before using you need to get the consent of your doctor, do not use it arbitrarily, to avoid causing side effects.
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2.3 Increase vitamin B6
Vitamin B6 is a group of several related vitamins. Vitamin B6 is important for the formation of red blood cells and for many other functions in the body. Vitamin B6 has been shown to reduce water retention in women with premenstrual syndrome
Food sources of vitamin B6 include: Bananas, potatoes, walnuts, and meat.
2.4 Eat more foods rich in potassium
Potassium is a mineral that holds several important functions, helping to send signals that keep the body performing basic functions. Potassium is also beneficial for heart health. Potassium helps reduce water retention in two ways: reducing sodium levels and increasing urine production. Potassium-rich foods include bananas, avocados and tomatoes.
2.5 Drink dandelion leaf juice
Dandelion (Taraxacum officinale) is an herb that has been used as a natural diuretic in folk medicine for a long time. This is a natural diuretic that can help reduce water retention by making you urinate more often.
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2.6 Avoid eating a lot of Refined Carbs
Refined carbs often include sugar and processed grains (eg white flour). Eating refined carbs leads to spikes in blood sugar and insulin levels. High insulin levels cause your body to retain more sodium by increasing sodium reabsorption by the kidneys, resulting in more fluid in your body.
In addition, you can apply some of the ways below to improve water retention in the body.
Move around: Just walking and moving around a bit can help reduce fluid accumulation in some areas, such as the lower extremities. Elevating your feet can also help reduce leg swelling. Improve diuretic status by referring to some folk remedies such as: Using garlic, corn silk juice has diuretic effect, clearing heat, reducing edema symptoms due to water retention.
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Reference source: healthline.com
