Hello everybody and welcome to this week’s blog post! I’ve had some requests to make a post on water retention and some natural ways to combat it. Water retention (also referred to as fluid retention or edema) happens when excess fluids build up inside your body and occurs  in the circulatory system or within tissues and cavities. It can cause swelling in the hands, feet, ankles and legs [1]. It can be caused by many factors, most of which are not serious, such as extended periods of inactivity (i.e. long flights or bus rides), eating a diet high in sodium, or before a woman’s menstrual cycle.

If you find yourself more bloated than usual, try implementing some of these tips to decrease fluid retention :)

1. Decrease sodium intake. I’m sure many of you have experienced this before- after indulging in a delicious Mexican/ Thai/ Indian dinner you wake up feeling particularly sluggish and bloated. Much of what makes these cuisines so satisfying is the high salt content. While I’m not one to deter you from enjoying a good meal, just be aware that they result in a bit of bloat. One easy way to combat this is to drink lots of water before and after the meal, helping the body to flush out some of that excess salt. You may also try opting for lower salt content food (i.e. low sodium soy sauce or baked meat/veggies vs. fried, or make the same food at home so that you can control how much salt goes in). 

2. Avoid processed foods. This one is logical, and something that I’ve written about ad nauseam here on the blog, but as I mentioned in tip #1 much of what makes junk food taste so good is a high sugar and salt content. If you’re looking to avoid bloating, opt for a diet made up of more whole foods and try to bring your own snacks with you to avoid temptation. 

3. Drink lots of fluids. This tip is not limited to just water as you can get your fluid count up with a multitude of drinks and soups. If you find you have a hard time drinking enough during the day I suggest carrying a bottle with you to help keep track. You can also have soups, clean smoothies (not the processed ones loaded with sugar ;)), tea and milk. A bit part of reducing water retention is staying hydrated. Drinking water, or other liquid of your choice, will help flush out the system and get things circulating. 

4. Eat more potassium rich foods. Potassium is a potent mineral and should be a staple in your diet. Besides sending electrical signals that keep the body running, it appears to reduce water retention in two ways: by decreasing sodium levels and increasing urine production [1]. Some foods that are high in potassium include bananas, avocados, tomatoes, sweet potatoes, watermelon and spinach. 

5. Exercise. This last tip shouldn’t come as a surprise here on the blog but if you’re feeling a bit bloated then one of the best things you can do is move! Any kind of physical activity (i.e. cycling, walking, yoga, boxing, kite surfing) will help pump out all of the water and any other fluids- especially the water being held around the major joints. Not only will the movement help the blood circulate, but there’s a good chance that you’ll work up a sweat which is another wonderful way to release some of that excess fluid. 

Thank you all so much for stopping by this week for another blog and I hope that you picked up some valuable tips for the next time you’re feeling a bit off. If you have any tips of your own that I missed out on here, please leave them down below :)

I’ll see you all here next Tuesday for a fresh blog!

Xoxo,

Alexandra

Sources:

1. Palsdottir, Hrefna. “6 Simple Ways to Reduce Water Retention.” Healthline, Healthline Media, 31 July 2018, www.healthline.com/nutrition/6-ways-to-reduce-water-retention#section4.

2. “How To Recognize And Reduce Water Retention (Edema).” EverydayHealth.com, 14 Nov. 2017, www.everydayhealth.com/diet-nutrition/weight/how-recognize-reduce-water-retention-edema/.