Are you suffering from water retention?
If you follow a healthy diet and get plenty of exercise but still regularly feel bloated and uncomfortable, you could be suffering from water retention. We speak to Healthspan Medical Director Dr Sarah Brewer about water retention symptoms, causes and how to combat excess fluid:
What is water retention?
Water retention, also known as fluid retention or oedema, occurs when excess fluids build up inside the body. Water retention can lead to swelling in the hands, feet, ankles and legs, for a number of reasons.
"Common reasons you might be retaining water range from physical inactivity to a deficiency in magnesium and B vitamins," says Dr Brewer. "Hormonal changes associated with the menstrual cycle can also make you retain water, as can excess salt. Rarely, thyroid and other less common hormone/endocrine gland imbalances can lead to fluid retention."
Fluid retention can be as a result of normal hormonal changes before a menstrual period or during pregnancy. It can also be due to lifestyle factors such as sitting for long periods (especially on long haul flights) or dietary deficiencies or excesses. However, it can also be a sign of more severe medical conditions, including those affecting the heart and kidneys.
If water retention is a new symptom for you and there's no obvious cause such as a long haul flight, then it's advisable to get checked by your doctor to make sure there is no underlying medical condition.
6 ways to combat water retention
It's tempting to limit your fluid intake and think that this will help but drinking plenty of fluids throughout the day is essential. Dehydration can cause severe health problems and in fact, some people find drinking water regularly through the day helps to ease bloating, so don't skimp on water.
The medical evidence for many methods suggested to reduce water retention is inconclusive but to minimise excess fluid, try the following lifestyle tips:
1. Move more
It sounds simple, and it is – regular exercise, such as walking, helps get the muscles in your legs particularly, pumping, aiding circulation and helping to move fluid around the body. If you're sat down for much of the day, make sure you get up and move around at least once every hour.
If you're on a long haul flight, then get up intermittently and walk around the plane. While you're in your seat you can circle your feet and ankles to keep your circulation moving. Standing for long periods of time can cause swelling too, you need to move around intermittently to get the muscles pumping.
If you have swollen ankles or feet, elevating them above the level of your heart will help the fluid to drain out. Try putting a pillow under your feet while you are in bed or raising them while you lie on the sofa. Don't stay there for too long though as moving round frequently will also help to reduce swelling.
2. Eat less salt
High salt intake can cause you to retain as much as 1.5 litres of extra fluid, according to World Action on Salt. The UK government health guidelines recommend adults consume no more than 6g salt per day, which is around a teaspoon.
Try this: don't add salt to food, either while cooking or at the table, and remember that bread, breakfast cereals, soups and pre-packed meals particularly can be high in salt – it doesn't have to taste salty to be salty.
3. Check your medication
Some medication can cause you to retain water - for instance, blood pressure lowering drugs known as calcium channel blockers, which work by dilating blood vessels so that the blood can flow more easily. "Unfortunately this also allows fluid to seep out of the blood vessels and into the surrounding tissues," says Dr Brewer. "It's particularly associated with puffy ankles."
Some women find certain hormonal contraceptives can make them retain fluid. if you think this is affecting you then speak to your doctor as you may choose to try an alternative.
If you are on medication, speak to your GP about potential alternatives before making any changes.
4. Check your magnesium and B vitamins
B vitamins are very important in the body. They include vitamins B1, B2, B3, B5, B6, B7, B9 (also called folic acid) and B12. Some of them may have a role in circulatory health and water balance in the body.
A healthy diet should give you all the B vitamins your body needs to function normally so make sure you include a variety of foods and if you decide to take a B vitamin supplement, don't take more than the recommended dose.
Magnesium supplements may help, too, especially with the premenstrual 'bloat' many women suffer. Foods such as nuts and seeds, leafy green vegetables and seafood contain magnesium.
5. Cut back on refined carbs
Eating too many refined carbohydrates means the body will store them as glycogen in the liver, which attracts water. "The 2-4kg of weight you lose in the first few days of a diet are due to recycling this glycogen as fuel and losing the fluid associated with it," says Dr Brewer.
Try this: cutting refined carbohydrates from your diet and replacing them with more nutrient dense foods is a good step to improve your diet. Water retention is more common in people who are overweight so eating well will also help you to keep your weight to your recommended level.
6. Eat your five-a-day
It's thought that potassium is important in preventing water retention. Movement of potassium in the body is closely linked to sodium movement. It can have a diuretic effect which makes you pass more urine and relieves water retention. Fruit and vegetables provide potassium, bananas are especially good, as are nuts, seeds and milk products.
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