Are you the one who is maintaining diet but still getting difficulty in losing weight? Do you often observe swelling on your body parts? Maybe you are suffering from the water retention problem! There are several reasons why it happens but do you what is water retention or Oedema is? What are the major factors responsible for water tension in your body and how you can fix this problem?
Today in our health blog we will discuss about fluid/water retention and who are majorly affected by this problem plus it causes and curing methods.
What is Water Retention?
When excess fluids start building in inside your body then this heath problem occurs which is known as Oedema or in simple terms Water/Fluid Retention problem. In most cases, fluid retention does not cause serious problems but sometimes, it causes dangerous effects on the body. Conditions that cause fluid retention include heart failure, cirrhosis of the liver, kidney failure, preeclampsia and premenstrual syndrome. The foremost symptoms include swelling and discomfort in the hands, ankles, feet and legs.
The circulation system, within tissues and cavities, the kidneys, the lymphatic system, hormonal factors, and other biological systems helps in maintaining healthy fluid levels in our body. If any difficulty appears with one of these systems then fluid retention/ Edema occurs. It can affect any area of the body. It happens due to numerous reasons.
Types of Water Retention / Oedema
Peripheral Oedema: This oedema hits, legs, hands, feet, ankles and arms.
Pulmonary Oedema: In this oedema, excess fluid collects in the lungs, making breathing difficult.
Cerebral Oedema: It occurs in the brain due to several reasons which life-threatening.
Macular Oedema: Swelling occurs in the macula, the part of the eye.
Commonly Affected People
- Physically inactive people, such as disabled or people on bed rest or sitting through long flights, may be affected by it.
- Some women experience water retention during pregnancy or before their monthly period.
Symptoms of Water Retention
Sometimes the water retention symptom may be a result of a severe medical condition like kidney disease or heart failure. If anyone is enduring sudden or severe water retention problem then they should immediately seek medical consultation.
The symptoms of fluid retention will depend on the area it affects. Body parts include the lower legs, the chest, the hands & the abdomen. Common symptoms are as follows:
- Swelling on the skin or stretched skin
- Changes in skin colour
- Over shiny skin or puffiness of the ankles, face, or eyes
- Skin that holds a dimple after being pushed for a few seconds.
- Tenderness in the limbs.
- Weight gain or loss
- Stiffness in joints and Paining body parts
- Increased blood pressure & pulse rate
- Having a headache or abdominal pain
- Variations in bowel habits
- Feeling nausea and vomiting
- Stiffness in the joints
Symptoms may also depend on the underlying cause, the type of oedema, and where the oedema is located.
Causes of Fluid Retention
Some of the many common causes of fluid retention include:
- Standing up for long periods of time allows fluid to flow in the tissues of the lower leg.
- Some women undergo oedema in the two weeks earlier to the menstruation cycle.
- Hormones changes during pregnancy help the body to hold onto excess fluid.
- Oral contraceptives pills that include oestrogen can trigger fluid retention issue.
- Dietary Deficiency such as insufficient protein or vitamin B1 in the diet can also trigger oedema.
- Use of certain drugs, including high blood pressure medications are responsible for causing fluid retention.
- Weakened valves in the veins of the legs fail to efficiently return blood to the heart.
Simple Ways to Reduce Water Retention.
1. Eat Less Salt
Salt is made of sodium and chloride which helps in binding water in our body and helps in maintaining the balance of fluids both inside and outside of cells. If you often eat meals that are high in salts, such as many processed foods or fast food, your body starts retaining water.
These foods are the biggest dietary source of sodium. Therefore the most common advice for reducing water retention is to decrease sodium intake in your meal and avoid eating processed food.
2. Start Consuming Vitamin B6 Food
Vitamin B6 is a group of several related vitamins. They are important for the formation of red blood cells and assist many other functions in the body. Vitamin B6 helps in reducing water retention in women who have premenstrual syndrome. Foods which are good sources of vitamin B6 include bananas, walnuts, potatoes, and meat. You can slow take vitamin B6 supplements but purchase these supplements only after doctors recommendations.
3. Avoid Processed Carbs
Eating processed carbs leads to a rapid increase in blood sugar and insulin levels. High insulin levels can cause your body to retain more sodium by increasing the reabsorption of sodium in the kidneys.
This leads to more water retention inside your body. Thus it is better to avoid refined carbs which include processed sugars and grains, such as table sugar and white flour (Maida).
4. Increase Your Magnesium Intake
Magnesium is a very important mineral which is connected with 300 enzymatic reactions in our body that maintain our body functioning. Increasing your magnesium intake in your food may help reduce water retention in the body. Foods which are highly rich in magnesium include nuts, whole grains, dark chocolate and green leafy vegetables. It’s also available as a supplement. You can find magnesium supplements at your local drugstore or online. But again we recommend you to consult your doctor before taking any supplements. Magnesium is effective in reducing water retention, at least for women with premenstrual symptoms.
5. Additional Ways to Reduce Water Retention
There are a few other potentially effective ways to reduce water retention.
- Move around a little to manage weight, you can walk or can do cardio this can reduce fluid build-up in some areas, such as the lower limbs. Avoiding sitting or standing still for too long.
- Garlic: Well known for its effect on the common cold, but its consumption also reduces water retention problem.
- Avoiding exposing yourself in extreme temperatures, such as hot baths, saunas and saunas.
- Drink more water: Ironically it is believed that increasing water intake can reduce water retention.
Summing up here but, before following these methods one should consult their doctor. Sometimes these help in preventing fluid retention and sometimes not. But following a healthful diet and getting plenty of exercises can help reduce the risk and other diseases also.