When you’re bloated you feel physically uncomfortable, as well as mentally frustrated. Here are some tips for relief when struggling with water retention.
If you’re sticking faithfully to your diet but the scale still isn’t budging (or even worse, it’s climbing) you may have too much water trapped in your body.
Water is essential for the human body. Without it the body can’t deliver nutrients to cells or properly lubricate joints. In fact your body is about 60% water. But when you’re bloated it can feel more like 100%. Water retention makes you miserable in more ways in one. Besides the mental frustration of feeling like a beached whale, it can make you feel lousy physically. Puffy hands, swollen legs, and a pot belly can affect your mood.
Causes of Water Retention
Also known as edema, water retention is caused by a variety of factors.
- Too much sodium – Write down what you eat, recording the amount of sodium you take into your body each day. If you’re a healthy adult, you shouldn’t exceed the range of 1,500 to 2,400 milligrams daily. When your diet is has too much sodium, your blood becomes saltier. To dilute it, water is drawn from your cells, making you thirsty.
- Too much sugar – Too much sugar intake increases the hormone insulin. Whenever your body has high levels of insulin, it’s difficult to get rid of sodium Excess toxic body waste
- Medications – Steroids can make the kidneys hold on to sodium, causing puffiness.
- Long-term low calorie diet
- Deficient diet
- Lack of exercise
Hormonal causes Could Be a Factor
Too much estrogen can activate the creation of aldosterone (a hormone causing the kidneys to retain water.) The retained water usually gathers in the breasts and abdomen. That’s why it’s common for some women to gain weight during their periods.
On the other hand, others don’t gain weight, but just have a shift in the distribution of water. During late stages of pregnancy women struggle with water retention because the growing abdomen pushes on the vein that returns fluids back to the heart, causing discomfort. Fluids collect in a pregnant woman’s legs, making her feel bloated. Postmenopausal women can also experience bloating from estrogen in hormonal pills.
Eat Healthier
Fruits and vegetables – Include more fruits and vegetables in your diet. Fruits and vegetables are good for solving water retention because of the special ingredients found in particular produce, which prohibit blood vessels from leaking into body tissue spaces. A few excellent fruits include berries, citrus fruits, apples, and bananas. Steam or eat vegetables raw. Dark green leafy veggies, as well as peas, lima beans, broccoli and onions are some good sources. Organic produce is even better.
Protein – Many people who go on low calorie diets often cut back on protein, resulting in water retention. By eating more protein you can cut back or even avoid water retention.
Reduce sodium intake. If you use salt at all, don’t salt food while cooking and then taste it. Better yet, use a salt substitute.
Natural Diuretics for Water Retention
Again, fruits and vegetables such as onions, celery and eggplant are good for fighting water retention. Other natural diuretics include…
- Lemon juice mixed with water
- Tomato Juice – (or water) with real lemon
- Pink grapefruit juice
Spices – Anise, peppermint, parsley, ginger and garlic are good sources.
Finally, be cautious of over-the-counter diuretics. Although they can provide some quick relief, they may also deplete your body of needed potassium. This can also result in physical problems including increased blood sugar levels, as well as confusion, weakness and heart palpitations. If you do use medications, make sure it’s under the supervision of a trusted physician.
Originally published by Suite 101.
