My ring is so tight today. My feet are hurting. My shoes feel small. I gained one kilo overnight. What’s wrong with me?
The human adult body is up to 60 percent water, and water retention occurs when the body unnecessarily retains fluid.
While occasional water retention is not alarming, severe and consistent swelling is a concern and often points to an underlying health problem.
Over-the-counter diuretics (medications that promote fluid excretion) are not recommended. They impact your kidney’s natural function. So, look for practical, affordable, and available options instead to feel better and more comfortable with your body!
How can you assess extra fluid physically?
• Aim for the legs, hands, stomach, or feet.
• Touch the area.
• Does the area feel tender?
• Do you feel bloated?
Lack of blood circulation allows fluid to build up more.
Besides the physical diagnosis, ask yourself these seven questions:
Are you moving enough? Six thousand steps a day as a body-abled person.
Do you have unexpected recent weight gain?
Did you recently travel or sit in a car or airplane for a long time?
Have you changed your diet?
Are you stressed?
Have you undergone surgery, such as plastic or corrective surgery?
Have you started a new medication regime like an anti-depressant, high blood pressure medication (antihypertensives), corticosteroids, and nonsteroidal anti-inflammatory drugs (NSAIDs)?
Now, what can you do to get rid of excess water?
Especially with summer approaching, activities in the sun, and the season calling for heat-friendly outfits, what can you do today to reduce water retention?
1- Nutritional and Hydration
Is your diet high-sodium?
Look for hidden high-salt ingredients in your meals, such as canned vegetables or frozen foods.
Are you eating potassium-rich fruit?
Bananas, watermelons, and peaches can help lower sodium levels, decreasing water retention.
Are you drinking enough water?
Yes, this sounds like counterintuitive advice, but when you drink more, it is easier for the body to eliminate excess salt! Remember, hydration is crucial! By drinking an adequate amount of water daily, you can flush out toxins and keep your body properly hydrated.
Do you include parsley in your meals?
Folk medicine notes parsley as a diuretic.
Do you consume enough garlic?
In Ancient Greece, garlic treated many health conditions and was considered a natural diuretic.
Are you eating fennel?
It increases urine output, as some research suggests.
2- Herbal Medicine
Are you having hibiscus tea?
Hibiscus tea is known for its contribution to urine production.
Are you having a dandelion supplement?
The dandelion root is a safe herbal remedy that can relieve water retention.
These plants are often recommended in traditional medicine for the body to release unnecessary fluid. They help you lose water weight by signaling the kidneys to expel more urine and salt or sodium.
3- Vitamin Supplements
Make sure you have optimal vitamin B6 levels. This water-soluble vitamin is crucial in protein metabolism, brain health, fluid regulation, and immune functioning.
Vitamin B6 helps women who bloat during PMS and individuals who aim to shape their bodies better while exercising and retaining water.
4- Physical Movement
Are you regularly exercising to support your circulatory system in guiding fluid to exit your body? Your circulatory system can guide fluid to lymphatic, digestive, and urinary tracts to eliminate them. This reduces water retention! Walking, yoga, or swimming can be enjoyable and effective in managing water retention. Don’t forget about regular exercise and a workout plan approved by a professional specific to your body’s needs.
5- Leg Elevation
From time to time, it is recommended to rest with your legs elevated above your heart. This can support fluid exiting the ankles and feet, thus being more easily excreted. Practice this when you wake up and before you sleep. However, if you usually have high blood pressure, consult your physician before doing the leg uplift practice.
6- Compression Garment
Sometimes, a compression sock or sleeve is necessary to enhance blood flow. This is targeted to prevent swelling from the buildup of fluids and blood clot formation.
Fluid retention is a common complaint, but immediate medical attention is required if swelling develops and does not go away.
In conclusion, understanding and addressing water retention is crucial for maintaining overall wellness and promoting a balanced body. Incorporating these natural remedies into your lifestyle can effectively reduce bloating, swelling, and discomfort associated with water retention. Sudden swelling of any body part should be noted, especially if you are pregnant. This is because it may indicate a blood clot. Consult a healthcare professional if you experience persistent or severe symptoms. Embrace a holistic approach to wellness and enjoy the benefits of a more harmonious and comfortable body.
