Reducing Water Retention

You know how sometimes you feel bloated before your period or during pregnancy? Well, it could be due to water retention which is excessive fluid build up within the tissues or in the circulatory system. You’ll notice that you are experiencing some water retention in your body is you feel the swell in your hands, feet, legs, and ankle.

Water retention usually occurs to people who are mostly sedentary, lack of exercise, stressed, or have a high sodium intake. So, if you are exercising and mostly deskbound and you feel there’s excessive swelling in your hands, legs, and feet, then seek medical attention immediately. However, if you feel that there is mild swelling but with no major health conditions, then here are a few methods to reduce water retention.

1) Decrease Sodium Intake
Salt is made of chloride and sodium. Sodium helps bind water in the body and maintain the balance of fluids inside and outside the cells. But if you are eating lots of salty food, then chances are your body may retain water. So, the most common and effective way of reducing water retention is to decrease sodium intake.

2) Increase Magnesium Intake
Magnesium is a mineral that involves enzymatic reactions that keep the body functioning. Eating foods such as whole grains, nuts, and green vegetables which contain magnesium may help with reducing water retention.

3) Eat More Potassium and Vitamin B6 foods
Vitamin B6 is important for the formation of red blood cells. Thus, for women with premenstrual syndrome, it is advisable to eat more foods that are rich in vitamin B6 such as potatoes, meats, walnuts, and bananas.

Additionally, potassium is also an important type of mineral as it helps send the electrical signals that keep the body running. High potassium intake such as eating avocados and tomatoes can help to reduce water retention by increasing urine production and decreasing sodium levels.

4) Get on your feet and exercise!
You could be eating lots of vegetables or reducing salty foods, but nothing will work better than exercising. Go out for a run, or just do some brisk walking, anything that makes you sweat.

Some of you might feel that you are still overweight despite strictly following a diet or workout plan and think that it could be caused by excessive fats in your body. But you might be overlooking at the fact that you may also have water retention in your body. Nonetheless, I hope that I’ve highlighted on some aspects that could help you get one step closer to your goals.

Yours sincerely,
Jessy Lai Chai Yun (赖彩云)