Symptoms of water retention and ways to reduce it.

Symptoms of water retention and ways to reduce it.

What is water retention?

Our body is made up mainly of water. Due to the imbalance of water levels in the body, the body system will automatically retain water when it lacks the needed nutrition. Therefore causing you to feel heavier than usual and less active. Some visible physical changes are bloating, puffiness and swelling of an area.

Water retention is a common health issue, and can occur on a daily basis. A number of factors can cause it including:

  • diet
  • menstrual cycle
  • genetics

You can help relieve water retention by making lifestyle changes.

What are the symptoms of water retention?
  • bloating, in the abdominal area
  • swollen legs, feet, and ankles area
  • puffiness of the abdomen, face, and hips
  • stiff joints in the knee, ankle and shoulder 
  • weight fluctuations ( an increase of 1.5 kg > )
  • wrinkles in the skin, similar to what you see on your fingers when you’ve been in the bath or shower a long time


Ways to reduce water retention.

1. Decrease sodium(salt) intake

If you often have meals that are high in sodium, such as processed food. Your body will retain water. Replace high sodium food with a healthier alternative such as ginger, carrot, celery, cucumber, tomato and watermelon.


2.Increase magnesium intake

Magnesium is involved in more than 300 enzymatic reactions that keeps the body functioning well. increasing magnesium intake may help in reducing water retention.

An average of 200mg of magnesium a day helps to reduce water retention in women with premenstrual symptoms ( PMS )

You can find magnesium in nuts, whole grains, dark chocolate without sugar and leafy vegetables such as spinach or kale.


3. Eat Potassium Rich food

Include food such as banana, orange, cantaloupe, lima beans, soy beans and lentils in your diet.

Potassium may help to reduce water retention by decreasing sodium levels and increasing urine production.


4. Avoid refined carbs 

Having refined carbs in white bread, white rice, pastries, sodas, snacks, pasta, sweets, breakfast cereals and added sugars in processed fruit juice leads to rapid spikes in blood sugar and insulin levels. With high insulin levels, it causes your body to retain excessive sodium by increasing the absorption of sodium in kidneys. Thus, leading to excess fluid in your body.


Should you require assistance on your water retention woes, you may wish to make an appointment for a free consultation with our skilled consultants.