Puffiness, swollen legs and feet, and stiff joints are unpleasant symptoms of fluid retention. There are 3 types of water retention, and first of them (medical fluid retention) is caused by serious health conditions like heart and thyroid diseases, arthritis, or lupus. The other 2 types are cyclical and general fluid retention. They are associated with lifestyle and women’s menstrual cycles and usually are not subject to medical treatment.
Medical fluid retention must be treated by doctors. But if your health is fine, try to follow these tips that Bright Side has prepared for you. They can help you forget about all the discomfort water retention brings.
Main symptoms of water retention:
Due to water retention, we can feel heavier than usual or be less active. Other symptoms may include:
- Indentations in the skin
- Weight fluctuations
- Bloating, especially in the abdominal area
- Puffiness of the abdomen, face, and hips
- Swollen legs, feet, and ankles
- Stiff joints
How to reduce water retention and lose water weight?
1. Eliminating stress
Stress is a reaction of our body to a dangerous or complex situation. As part of the fight-or-flight response, the adrenal glands release cortisol (also known as the stress hormone). And according to this study, cortisol increases fluid retention. If you want to forget about puffiness and stiff joints, practice breathing techniques, leg lifting, yoga, and learn to relax properly.
2. Relaxing in the sauna
A sauna is not only a good way to relax and escape from your everyday problems, it’s another way to decrease water retention. According to an article published by Harvard Medical School, sweating begins almost immediately. An average person loses a pint of sweat during a brief stay in a sauna.
Do you do sedentary work? Most likely you noticed that your legs and ankles are swollen when you come home. Sitting too long can cause water retention and its associated symptoms. To avoid it, make your life more active: go to the gym, walk to and from your job, run, or go to a swimming pool.
4. Adjusting your eating habits
Eating foods that are rich in protein, vitamin B6, potassium, and magnesium can also help to decrease water retention. These products include: eggs, mackerel, artichoke, beets, celery, avocado, pineapple, apricots, figs, asparagus, and dark chocolate. And it is better to avoid high salt food like cottage cheese, instant oatmeal, sports drinks, cookies, or canned veggies.
5. Getting enough sleep
Lack of sleep negatively impacts our health and it can cause serious medical conditions like obesity, heart disease, high blood pressure, and diabetes. Scientists confirm that bad sleep may also affect the sympathetic renal nerves in our kidneys, which is known to regulate water balance. Most of people have to sleep approximately 8 hours to be able to function properly, but some of us need more or less time. Remember that if you wake up tired and are constantly looking for a chance to take a nap, it’s likely that you may need more sleep at night.
Do you know any other methods to decrease water retention? Share them with us in the comments section!