If you notice that your weight is dropping slowly, you feel heavy, or your body is prone to swelling, it could be signs that you’re retaining too much fluid in your body.
Fluid retention, also known as edema, can occur for various reasons and cause uncomfortable symptoms.
Causes
- Low physical activity: Sitting or standing for long periods can promote fluid retention in the lower limbs.
- Hormonal changes: Hormonal fluctuations related to pregnancy, menstruation, or menopause often lead to increased fluid retention.
- Heart problems: Weak heart function can cause fluid buildup, especially in the legs.
- Mineral imbalance: A lack of potassium, magnesium, or calcium can contribute to water retention in the body.
- Excessive salt intake: Salt promotes water retention, so an excess can cause swelling.
- Medication side effects: Certain medications, such as those used for blood pressure or non-steroidal anti-inflammatory drugs, can cause water retention.
- Health issues: Chronic conditions like kidney failure, heart failure, liver cirrhosis, or thyroid problems can be the main cause of fluid retention.
Symptoms
- Swelling in the hands, feet, or face
- Increased body weight
- A general feeling of heaviness
- Reduced energy levels and worsening well-being
While fluid retention can be temporary and caused by daily habits, it’s important to recognize that it may sometimes be a sign of serious health issues.
10 effective tips for naturally reducing fluid retention in the body
- Reduce salt intake
The sodium in salt can cause water retention in the body, so it’s important to reduce its consumption.
Choose naturally low-sodium foods or replace regular salt with a higher-quality one.
For flavor, use spices like garlic, ginger, or pepper instead of salt. - Ensure quality sleep
Studies show that insufficient sleep can increase stress hormones, which promote fluid retention.
Sleep for at least 7-8 hours per night, avoid screens before bedtime, create a calm, dark sleeping environment, and avoid eating 3 hours before bed. - Move more
Physical activity helps promote blood and lymph circulation, reducing fluid retention.
Aim for at least 10,000 steps a day or engage in regular physical activity.
Even short movements, such as standing and walking around every hour, can have a positive effect.
Avoid sitting or standing in one position for too long, as it can promote fluid buildup in the lower limbs. - Consume apple cider vinegar
Apple cider vinegar is a natural diuretic that can help reduce water retention.
Mix 1-2 tablespoons of vinegar with a glass of water and drink it before meals. It’s best to use a straw to protect your tooth enamel.
This method can also help regulate blood sugar levels and improve digestion. - Increase intake of these foods
Some foods have natural diuretic properties that can help reduce fluid in the body.
These include parsley, hibiscus, garlic, nettles, asparagus, lemons, celery, cucumbers, ginger, and iceberg lettuce.
It’s also helpful to drink green tea, hawthorn, or dandelion tea. - Drink more water
It may seem paradoxical, but drinking more water helps flush excess water from your body.
Adequate water intake supports kidney function and reduces water retention.
Monitor the color of your urine – it should be pale yellow. - Consume necessary minerals and vitamins
- Potassium: Potassium is an important mineral that helps regulate fluid balance in the body. Foods rich in potassium include avocados, potatoes, spinach, bananas, white beans, salmon, and beets.
- Magnesium: Magnesium deficiency can contribute to fluid retention, so include magnesium-rich foods like pumpkin seeds, chia seeds, almonds, dark chocolate, and fatty fish.
- Vitamin B6: Vitamin B6 is another essential micronutrient that helps regulate fluid balance. B6-rich foods include liver, tuna, chicken breast, salmon, chickpeas, bananas, and dark leafy greens.
- Limit carbohydrate intake
Lowering carbohydrate intake can reduce water retention, as reduced insulin levels help prevent fluid buildup.
Foods high in carbohydrates include grains, fruits, sugary, and starchy products. - Avoid prolonged sitting and standing
Long periods of sitting or standing can promote fluid retention in the lower limbs.
It’s recommended to take short breaks every hour, change your position, and move actively to improve blood and lymph circulation. - Reduce stress levels
Stress can increase cortisol release, which can lead to water retention.
Regular meditation, deep breathing, or other relaxation techniques can help reduce stress levels and contribute to reducing fluid in the body.
Risks of Fluid Retention and When to See a Doctor
Although fluid retention is often temporary and related to daily habits, it can also be a sign of serious health problems.
If you notice that the swelling persists or is accompanied by symptoms such as shortness of breath, chest pain, severe headache, sudden weight gain, or increased blood pressure, seek medical advice.