water retention

What is Water Retention and How to Avoid this?

Have you ever noticed puffiness around your eyes or swelling in your hands? This could be due to water retention in your body. 

What is Water Retention?

Water retention(also known as edema) is the accumulation of excess water in your body. This can occur anywhere from the feet and hands to your legs, chest, and back. Water can build up in your tissues due to disease or due to not drinking enough water. Symptoms of edema are swelling and puffiness of the face, eyes, hands, and feet.

Edema is often caused by dehydration, which means the body is unable to dilute and flush out electrolytes properly. Water retention increases the pressure inside the body due to gravity and can lead to swelling and bloating. 

5 Ways to avoid water retention

1. Avoid high sodium food

Sodium has the tendency to bind water molecules in the body and maintains a balance between the inside and outside of the cell membrane. Salt and processed food have very high sodium content, which promotes water retention in the body. 

Regulating the salt in your diet will help you prevent fluid retention in your body. Low sodium intake is ideal to maintain a healthy body. 

2. Eat more magnesium-rich food

Magnesium is one of the essential minerals required for the functioning of a healthy body. Increasing your magnesium intake may actually reduce your water retention. It helps in keeping your body’s enzymatic activities. 

Magnesium also helps decrease the symptoms of PMS, including bloating and edema. Foods like nuts, whole grains, dark chocolate, and green leafy vegetables are great sources of magnesium. 

3. Increase your activity 

Increase your activity levels to lower the water retention in your body. Exercise is good for the heart, and it can help you lose weight, sleep better, reduce stress, and even improve your mood. If you’re not already active on a regular basis, start by walking or doing some other form of exercise at least three times per week. Regular exercise and physical activity can not only keep your body healthy but also prevent edema in the body. 

4. Watch your diet

Reduce your water retention by going easy on salt, eating potassium-rich food, and exercising more. Potassium is an essential mineral for good heart health, muscle contractions, and nerve functions. It helps in maintaining blood volume, regulating functions, and reducing bloating. 

5. Drink more water 

Water retention is usually due to excess loss of water in the body, In order to counter this, drinking enough to balance body fluids is essential. 

An individual must drink at least 7-8 litres of water in order to maintain a healthy and hydrated body. Drinking water also helps our body remove toxins and balance the body temperature. 

With the right amount of water and lifestyle changes, you can reduce your edema and get back to looking your best.

Source: 6 Ways to Reduce Water Retention (Edema), March 7, 2022, healthline.com

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