Natural remedies to help prevent water retention

What is water retention?

Water retention - also called oedema - is when your body holds in too much fluid. This can lead to swelling and puffiness in certain areas such as your legs, ankles, hands and feet.

Dr Po-Chang Hsu, Alpas Wellness, Greater Boston, USA explains that your body regulates fluid balance through your kidneys, circulatory system, and hormones such as aldosterone and antidiuretic hormone (ADH).

"When this balance is disrupted - due to diet, lifestyle, or underlying health conditions - fluid may accumulate where it should not," he says.

According to Hsu there are different types of water retention.

Symptoms of water retention include:

• Puffiness.

• Stretched or shiny skin.

• Skin that temporarily holds a dimple when pressed (pitting oedema).

What causes water retention?

Water retention can be due to variety of common causes. These may include:

• Dietary habits.

• Hormonal fluctuations.

• Medical conditions.

• Lifestyle factors.

Catherine Gervacio, registered nutritionist-dietitian and certified exercise coach says some birth control medicines can also trigger water retention.

How to treat water retention

If your water retention is due to an underlying medical condition, your doctor may prescribe 'water pills' to help you pee more (diuretics). These stimulate your kidneys to remove excess fluid from your body.

Hsu says, however, that the best way to prevent and manage water retention is to live a healthy lifestyle.

Stay active

Incorporating exercise into your daily routine - even if it's walking or gentle stretching - improves your circulation and prevents fluid from building up in your body.

"Movement keeps your blood and lymphatic systems working correctly," says Hsu.

Gervacio suggests that if your oedema makes movement difficult, consider engaging in low-impact exercises such as swimming or yoga.

Change your diet

Reducing your intake of processed foods and salt can help your body shed excess water.

Gervacio recommends you avoid heavily processed foods such as canned soups, frozen meals, chips, and fast food.

"Season your meals with herbs, spices, lemon juice, or garlic instead of salt," she suggests. "Cut back on salty snacks and eat potassium-rich foods - such as bananas, spinach, and sweet potatoes - to balance sodium levels, and add natural diuretics such as cucumber, watermelon, and parsley to your diet."

She also advises you to drink at least 8-10 cups of water a day - more if you are active - as this helps flush out excess sodium and reduce swelling in your body.

Limit certain drinks

Sugary drinks can lead to water retention by causing your body to hold on to excess fluids. For this reason, it's best to avoid beverages such as sweetened drinks and fruit juices.

Alcohol dehydrates your body. In response, your body may retain fluids to compensate for this loss.

Elevate swollen areas

Raising your legs above heart level helps reduce swelling by improving circulation. This encourages fluid movement out of your lower body.

"Take breaks to move around if you're sitting or standing for long periods," says Hsu. "Compression garments such as compression socks can improve circulation, especially during travel."

Manage stress

Gervacio explains that long-term (chronic) stress through the release of cortisol - your body's stress hormone - could also lead to water retention.

Incorporating relaxation techniques into your daily routine - such as yoga, meditation, or deep breathing - can benefit both your mind and body.

When should you see a doctor about water retention?

If your swelling doesn't improve, comes on suddenly, is painful or severe, book an appointment with your doctor.

Hsu and Gervacio say this is especially crucial and you should seek immediate medical help if your symptoms are accompanied by the following:

These additional signs could indicate something serious such as heart failure or a blood clot.

Hsu says: "Water retention can be uncomfortable, but you can manage or even prevent it with the proper steps - such as dietary changes, staying active, and addressing underlying medical issues.

"However, if symptoms persist or worsen, seek professional advice. A doctor can help identify the root cause and provide the most effective treatment for your situation."