6 Ways to Reduce Water Retention

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0:00 Intro
0:30 What is Water Retention?
0:48 Causes
1:32 1. Eat Less Salt
1:59 2. Increase Magnesium Intake
2:52 3. Increase Vitamin B6 Intake
3:04 4. Increase Potassium Intake
3:31 5. Dandelions
3:57 6. Avoid Refined Carbs

WHAT IS WATER RETENTION?

Water retention occurs when excess fluids build up inside your body. It is also known as fluid retention or edema. It occurs in the circulatory system or within tissues and cavities. It can cause swelling in the hands, feet, ankles, and legs.

CAUSES

There are several reasons why it happens, many of which are not serious.

1. Some women experience water retention during pregnancy or before their monthly period.

2. People who are physically inactive, such as when bedridden or sitting through long flights may also be affected.

3. It can also be a symptom of a severe medical condition like kidney disease or heart failure.

If you’re experiencing sudden or severe water retention, seek medical attention immediately.

6 WAYS TO REDUCE WATER RETENTION

In cases where the swelling is mild and there is no underlying health condition, you may be able to reduce water retention with a few simple tricks.

1. Eat Less Salt: Salt is made of sodium and chloride. Sodium binds to water in the body and helps maintain the balance of fluids both inside and outside of cells. If you often eat meals that are high in salt, such as many processed foods, your body may retain water.

2. Increase Your Magnesium Intake: Magnesium is a very important mineral. It is involved in more than 300 enzymatic reactions that keep the body functioning. Just 200 mg of magnesium per day reduces water retention.

Sources of Magnesium: nuts, whole grains, dark chocolate, leafy green vegetables, or supplements.

3. Increase Vitamin B6 Intake: Vitamin B6 is a group of several related vitamins. They are important for the formation of red blood cells and serve many other functions in the body.

Sources of Vitamin B6: bananas, potatoes, walnuts, meat, and supplements.

4. Increase Potassium Intake: Potassium is a mineral that serves several important functions. It helps send the electrical signals that keep the body running. It also benefits heart health. Potassium helps to reduce water retention in two ways: by decreasing sodium levels and increasing urine production.

Sources of Potassium: bananas, avocados, and tomatoes.

5. Dandelion: Dandelion (Taraxacum officinale) is an herb that has been used as a natural diuretic in holistic medicine for a long time. Natural diuretics help reduce water retention by making you pee more often.

6. Avoid Refined Carbs: Eating refined carbs leads to rapid spikes in blood sugar and insulin levels. High insulin levels cause your body to retain more sodium by increasing the reabsorption of sodium in the kidneys. This leads to more fluid volume inside your body.

Examples of Refined Carbs: processed sugars (table sugar) and grains (white flour).

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