Ways to reduce Water Retention

Water retention and bloating is something that many of us suffer from and there can be several reasons why. PMS, menopause, a diet that is high in sodium and dehydration can all cause water retention.

Let’s look at a few ways that water retention can be treated.

Hydrate:
When hydration levels are low, the body can react by retaining the water in your body, in an attempt to balance this ratio. If you are feeling bloated and have water retention, one of the best things to do is to drink water. The more you drink, the more water that will be flushed out. Other beverages that help are coconut water, green tea, lemon water and barley water. Drinks such as coffee, black tea, fizzy drinks and alcohol can dehydrate the body which can make bloating and water retention worse. Aim to drink 2.5 litres of water a day and add some slices of lemon or orange to your water. Citrus is high in potassium which can relieve bloating.

Reduce sodium intake:
Kidneys are the organ that maintains the balance between sodium and water. When sodium levels rise, the kidneys will hold back the water in order to dilute the sodium. Eating foods that are high in sodium will only make bloating and water retention worse. Avoid or cut back on processed, fried, and packaged food.

Increase natural diuretics:
Natural diuretics help to release urine, and when urine is released it flushes out toxins and sodium which helps to reduce water retention. Foods that help to do this are lemon, pineapple, water melon, melon, cucumber and cranberries.

Increase magnesium:
Magnesium is an important mineral that is needed for over 300 reactions in the body. Studies have found that 200mg of magnesium per day helps to reduce water retention in the body. Food sources that are rich in this mineral include dark leafy green vegetables, nuts and seeds, oats and legumes.

Increase vitamin b6:
Studies have found that vitamin B6 can help to reduce water retention in women with PMS symptoms. Food sources that are rich in this vitamin include nuts and seeds, eggs, fish, chicken and dairy;

Increase potassium rich foods:
Foods that are rich in potassium help to stimulate the kidneys so that they flush out excess sodium and toxins. Potassium rich foods include dried fruit, coconut water, avocado, tomato and banana.

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