What Causes Water Retention & How to Avoid It

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Water retention, or medically known as edema, is a condition which manifests with the swelling of the legs, hands, ankles, and feet. The swellings occur due to the buildup of fluids in the tissues, cavities, and circulatory system.

This condition commonly appears while menopause and pregnancy, then as a result of a poor diet, burns, physical inactivity, the use of contraceptive pills or any other pill that possesses estrogen, and as well as medications such as vasodilators and NSAIDs.

In order to treat edema you need to determine the root of this condition which is usually done by performing liver function tests blood, urine tests, heart function tests, or X-ray. Fortunately, in most cases, water retention is not a serious ailment; however it can become a serious health risk if it appears due to kidney disease, diabetes, heart failure, or liver disease.

Since it is a common condition affecting around 4.4 million Americans, you need to determine its main causes so that it can be treated efficiently.

Key Reasons for Water Retention

  1. Too much sodium consumption
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One of the reasons for water retention is when the body starts to use the reserves of water it has as a result of excessive consumption of foods high in sodium. Try to avoid table salt and foods high in sodium, and introduce the use of Celtic and Himalayan salt. Have in mind that sodium can be present in foods where you would not expect its inclusion such as processed meat, all processed foods, canned veggies, and condiments.

  1. Lack of Vitamin B6

Vitamin B6 takes a vital part in various processes related to water balance in the body, and if the body lacks this vitamin the occurrence of edema is very probable. According to a released study in the Journal of Caring Sciences women with premenstrual syndrome who were getting the vitamin B6 on a regular daily basis, experienced great improvements.

This vitamin is a water-soluble vitamin, and it is found in the following foods: sunflower seeds, tuna, chicken, lean beef, turkey, potatoes, bananas, dried fruits, and pistachio nuts.

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  1. Potassium Deficiency

This mineral is of great value for the function of the body organs, cells, and tissues. Additionally, it has an important part in keeping water balance in the body, and if the body is short of it, it will cause water retention and issues such as weight gain, muscle cramps, and cramps.

You should maintain proper potassium level in the body since it can lower sodium levels, and as well as reverse edema. Increase the consumption of fruits, particularly watermelon, honey melon, and rockmelon, and in that way boost the level of potassium in your body.

  1. High Intake of Processed Foods
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Processed foods are far from healthy food as they are packed with sodium, sugar, and different toxic chemicals. All these put an extra pressure on the work of your kidneys and liver increasing the risk of edema.

Since they are extremely high in sugar and artificial sweeteners, its consumption will eventually lead to insulin and blood sugar spikes.

  1. Magnesium Shortage

Nowadays many people suffer from magnesium deficiency due to which the body hampers the proper function of numerous vital body systems, thereby leading to the occurrence of water retention. According to a carried on research, the intake of 200 milligrams of magnesium a day may lower water retention in women with PMS symptoms.

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Therefore, make sure to consume foods like avocados, spinach, whole grains, nuts, and dark chocolate. You can as well as opt for the use of magnesium supplements.

  1. Dehydration

The body needs to be well hydrated meaning you should consume plenty of water during the day. If it is not properly hydrated, then the body will start to retain water in order to protect itself thus causing swellings in the feet, ankles, hands, and legs. Make sure to drink a lot of water and avoid the use of coffee and soft drinks and thus maintain the body well hydrated.

You can lower the water retention in your body by using natural plants which contain powerful diuretic features. Those plants would be nettle, parsley, garlic, dandelion, corn silk, hibiscus, fennel, and horsetail.

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