Did you know that water retention is actually a common problem that many people deal with daily?
Water retention, which is also known as “fluid retention” or edema, can be caused by improper dieting, lack of exercise, high sodium intake, and genetics.
The problem is that water retention can result in excessive bloating and swelling of your body’s tissue, especially around your arms, legs, ankles, and abdominal area.
But the good news is that there are many ways to reduce water retention.
In this article, you will learn some tips and tricks on how to reduce water retention.
Let’s get started!
1. Drink plenty of water
Did you know that water also reduces water retention?
Drinking plenty of water throughout the day is another perfect way to reduce bloating and swelling because it can help flush out excess fluids from your body.
You should try to drink at least eight glasses of water each day, but if you find this difficult, try adding a slice of lemon or lime which will make the water much more flavorful.
2. Reduce sodium intake
One of the most common causes of water retention is an excessive intake of salt.
Sodium is a mineral that your body needs to function properly, but too much sodium can cause more fluids to be retained in your tissues.
In some cases, reducing the amount of sodium you eat each day can reduce water retention almost immediately.
Avoid salty food such as chips, processed foods, and canned vegetables.
Aside from that, avoid salty seasonings such as soy sauce, fish sauce, and table salt.
Instead of adding salt to your food during cooking, use spices like pepper or garlic instead.
3. Exercise regularly
Regular exercise is another way to reduce water retention.
It is important to exercise at least three times a week for a minimum of 30 minutes.
Some examples of exercises that are known to help reduce water retention are:
- Weight lifting
4. Cranberry juice
Cranberry juice contains high amounts of vitamin C, natural sugars, and antioxidants which all contribute to reducing fluid retention in your body.
So: try drinking a glass of unsweetened cranberry juice twice a day for a few weeks and see if it helps reduce your bloating and swelling issues.
5. Reduce your carbohydrate intake
Another way to reduce water retention is by reducing your intake of carbohydrates, especially sugars and processed carbohydrates like bread, pasta, cereal, etc.
This will help lower the number of excess fluids in your body since carbs are stored in the form of glycogen which holds water.
Many people find that reducing their carbohydrate intake helps them lose water weight because it makes them feel less bloated.
6. Apple Cider Vinegar
Apple cider vinegar is a well-known remedy for bloating because it can help release excess water weight from your body.
You can take the apple cider vinegar in a drink form, or you can add it to your food, which will help reduce bloating throughout the day.
Did you know that watermelons actually help reduce bloating and swelling?
Watermelon helps reduce water retention because it contains plenty of natural electrolytes, which help flush out excess fluids from your body.
So if you want to reduce water retention, try to add some watermelon to your fruit salad, eat a few slices of watermelon as a snack, or drink some watermelon juice throughout the day.
8. Eat more magnesium-rich foods
Magnesium is a mineral that can naturally help you flush out excess fluids from your body and also helps prevent swelling by improving the flow of blood around your body.
You can find magnesium in many types of fruits and vegetables, especially bananas, spinach, beans, legumes, etc.
If you want to reduce water retention faster, try increasing your magnesium intake as much as possible.
9. Reduce stress
Stress is also a common cause of water retention because it can increase the production of cortisol hormone that regulates fluid balance in your body and causes water retention.
If you want to reduce water weight quickly, try yoga, meditation, or other relaxation techniques to lower your stress levels as much as possible.
10. Leafy green vegetables
Leafy green vegetables such as spinach, kale, Swiss chard, and other types of cabbages are known to help decrease water retention because they contain lots of magnesium and potassium, which can flush out excess fluids from your body.
You can add leafy green vegetables to your salad, soup, or you can use them as a side dish.
Parsley has diuretic properties, which are great for reducing bloating because it can help flush excess fluids from your body.
You can eat parsley raw or make tea out of parsley to drink throughout the day to reduce bloating.
12. Sleep more
When you sleep, your body has the chance to naturally detoxify itself and reduce excess fluids that can lead to retention.
So if you want to reduce water retention naturally, try getting at least 7 hours of sleep every night.
13. Avoid wearing tight clothes
Try not to wear clothes that are too tight.
Clothes like spandex and certain types of jeans can cause your body to retain excess fluids, which will lead to bloating and swelling.
So make sure to avoid wearing tight clothing when you want to reduce water retention.
14. Drink more herbal tea
If you really want to reduce water retention, try drinking more herbal teas throughout the day.
Most herbal teas, such as ginger tea and peppermint tea, have diuretic properties that will help detoxify your body and flush out excess fluids.
So drink as much herbal tea as you can throughout the day to reduce water retention.
15. Stop eating salty foods
Eating too many salty foods can lead to water retention and bloating.
Try to cut down on salty junk foods and eat more fresh fruits and vegetables instead.
If you really want to reduce water retention, try to stop eating salty foods that will lead to water retention.
16. Keep your feet and legs elevated
Another way to reduce water retention is by keeping your feet and legs elevated above the ground.
Water retention can cause a lot of pressure on your feet and legs, so keep them slightly propped up off the ground.
You should try propping your feet or legs up for at least 30 minutes each day to help reduce bloating.
If you want to reduce water retention, you can always take some medication.
You should talk to your doctor about what kind of medications are best for reducing water retention because they vary depending on the person.
In most cases, your doctor will prescribe loop diuretics, which are drugs that can increase urination to help your body get rid of excess water.
Try to regularly take medication to reduce bloating if you find it difficult to keep it under control by yourself.
18. Lose weight
One of the best ways to reduce water retention is by losing weight.
Water retention is closely linked with being overweight because water builds up when you have excess body fat.
So if you really want to reduce bloating and swelling, try to lose some weight and keep it off for good.
19. Eat lots of fiber
Another great way to reduce bloating and swelling are by having a healthy diet that includes plenty of fiber, such as whole grains, vegetables, and fruits.
Fiber absorbs liquid in the intestines and expands, thereby reducing the overall amount of bloat you experience.
So make sure to eat lots of fiber throughout the day, which can reduce water retention and keep your bowels moving regularly.
20. Eat more potassium-rich foods
Another good way to reduce water retention is by eating more potassium-rich foods.
Bananas are one of the best foods you can eat to help reduce bloating because they have high levels of potassium.
Try to eat at least two bananas throughout the day for three days to see if it works for reducing water retention.
21. Avoid alcohol
Finally, if you really want to reduce water retention and bloating, try avoiding alcohol because it can cause your body to retain excess fluids.
So go ahead and cut out all the beers from your diet for a few days so that your body can flush out those excess fluids, which will lead to less bloating.
Read more: how to quit alcohol easily.
You can reduce water retention by trying any of the 21 methods listed above.
Water retention is a common problem that most people have to deal with at some point in their lives, so try not to feel alone if you are struggling with it right now.
But if your water retention is affecting your life, consult your doctor to discuss your options for reducing bloating.
And don’t forget to regularly drink lots of herbal tea throughout the day, as it will help reduce bloating and increase urination.
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