Getting up in the morning and feeling bulky, experiencing a sudden gain in a few inches, swelling in the feet, hands and ankles, and a sudden tightening of your finger rings - Can you relate well to these symptoms? Well, if this is what you feel often, what you are experiencing is water retention. Read on to find out how to tackle it.
Most people do retain some amount of water in their body, and this is quite normal. However, in some cases, water retention can be severe enough to hamper daily activities .Water retention is common in women, as it is a premenstrual symptom. Hormonal changes that take place a week or two before one's periods, can cause water to be retained in the body causing discomfort due to bloating and weight fluctuations. Fluid retention can also be a symptom of underlying health complications like heart, kidney , thyroid or liver disorders.
Dealing with water retention
Drink enough fluid: Although it sounds contradictory, a well hydrated body is less likely to retain fluid. Dehydration sometimes causes the body to act like a reservoir that stores fluids. So drinking 10-12 glasses of water a day, keeps the body well hydrated and prevents dehydration. Foods which dehydrate, like caffeinated beverages and alcohol should be restricted.
However, you need to be careful if you suspect the water retention to be due to medical conditions like a kidney or a liver disorder, in which case, fluid intake may need to be restricted. Check with your doctor if it’s the first time you are noticing water retention.
Cut down on salt: Too much sodium in the diet can cause water to be retained . Do not add salt at the table. Keep away from processed and ready to eat foods as they are very high on sodium. Also pay extra attention to hidden sources of sodium such as soy sauce, pickles, sauces, papads, cooking soda etc.
Consume natural diuretics: Diuretics help the kidneys clear off the water from the system. Natural diuretics include cranberry juice, citrus fruits, lettuce, celery, tomato etc.
Include foods higher in potassium: Consuming foods rich in potassium, helps to get rid of the excess sodium in the body. Potassium rich foods include coconut water, bananas, sweet lime, muskmelons, raisins etc.
Supplements: Studies have shown that supplementing vitamin B6 and primrose oil capsules reduces water retention within the cells.
Other than these dietary inputs, regular exercise, wearing loose clothes, changing your posture and not standing for long hours are ways in which you can avoid that extra fluid to be stored in your tissues.
