How to reduce fluid retention
Several factors can lead to fluid retention, from an inadequate diet to medical conditions that should be monitored by doctors.
The main factors include a sedentary lifestyle, a diet high in sodium (salt), high blood pressure and vascular and circulatory problems, hormonal changes during the premenstrual period, pregnancy, and menopause.
There are a few simple steps we can take to help our bodies combat this problem:
Drink plenty of water
This helps eliminate excess fluid through urine.
Consume less salt
Excessive salt consumption causes the body to retain more fluid, so pay attention to how much salt you add to your food, as well as the amount of sodium listed on food labels. Avoid bouillon cubes and opt for natural seasonings, such as herbs, garlic, and onion.
Avoid soft drinks and carbonated beverages
The carbonation can make you feel bloated. Alcohol can, too.
Avoid foods that ferment and cause gas, such as cauliflower, broccoli, and beans.
Heavy meals, such as feijoada, fatty red meat, and chicken with the skin on, take longer for the body to digest, causing a feeling of bloating. Choose lean proteins, such as chicken breast and fish.
Eat fruits and vegetables with diuretic properties—they’re excellent allies
Melon, kiwi, pear, pineapple, parsley, cucumber, and watermelon. Foods rich in potassium, such as bananas and coconut water, also help reduce fluid retention.
If you work sitting down, take breaks to stand up and stretch your legs, and use a slanted footrest.
This will activate circulation and help prevent swelling in your legs and feet at the end of the day.
Important
The cause of this fluid retention should be investigated by your doctor, who can then recommend specific strategies to address it.
Reducing fluid retention in practice
A poor diet lacking certain vitamins and minerals can lead to fluid retention. In addition, salty and sugary foods can have a major impact on your body’s ability to absorb and release water from its cells. Make sure you eat a healthy, balanced diet and avoid so-called junk food that is high in sodium.
If you suffer from fluid retention, it’s important to stay hydrated to support your kidneys and liver. This is especially important if you exercise or live in a hot climate.
When our bodies don’t get enough water, they start storing it instead of using it to keep our water levels as high as possible.
