What Causes Water Retention And How To Avoid It

Edema is swelling, usually of the feet, legs, ankles or hands, caused by excess fluid accumulated in your body’s tissues.

In most cases, the main factors of edema are menopause, contraceptive
pills, burns, pregnancy, physical inactivity, poor diet and other pill
containing estrogen (medications like NSAIDs and vasodilators). The
symptoms of edema mostly depend on the root cause and they usually
develop gradually over time. Urine tests, heart function tests, liver
function tests, blood tests and X-ray can determine the underlying


Even though most cases are not serious, however edema can occur as a
result of kidney disease, liver disease, diabetes, or heart failure,
which means that you should not take it for granted. Edema is a common
condition, affecting nearly 4.4 million Americans.

So, today, you will find out more about the most common causes of
edema and the methods how to prevent it (of course if a serious disease
is not the root cause of it):

Excessive Sodium Intake

Water retention usually appears when the body begins utilizing its
water reserves, which in most cases happens when a person’s diet is
mainly based on foods rich in sodium and low water intake. So, it is
very important to do a little research in order to find out more which
foods have large quantities of sodium, so you will be able to eliminate
them from your diet.

Also, you should know that sodium can be found in foods you would not
expect it to be present: processed meat, canned veggies, condiments,
and processed food in general. Celtic salt and Himalayan salt are
extremely beneficial for reversing water retention.

Magnesium Deficiency

Low magnesium levels in the body can obstruct the proper function of
many systems in the body, thus causing water retention. A study showed
that taking 200 milligrams of magnesium a day can reduce edema in women
with PMS symptoms. In order to reverse this condition, make sure to take
magnesium supplements or eat more magnesium-rich foods like dark
chocolate, avocados, whole grains, spinach, and nuts.

Vitamin B6 Deficiency

Considering the fact that vitamin B6 plays an important role in
numerous processes related to water balance in the body leads to the
fact that having a vitamin B deficiency can cause water retention. The
Journal of Caring Sciences published a study which showed that women
with premenstrual syndrome who took vitamin B every day experienced
improvements in their condition.

Vitamin B is a water-soluble vitamin, so the best way to obtain it is
from whole foods such as tuna, chicken, turkey, lean beef, sunflower
seeds, bananas, pistachio nuts, and potatoes.

Potassium Deficiency

Potassium is very important for the proper function of cells,
tissues, and organs in the body. It also plays an important role in the
maintenance of water balance. Deficiency of potassium causes edema and
leads to problems like weight gain, cramps, and muscle cramps. This
vitamin has the ability to lower sodium levels, thus reversing water

Potassium can be found in fruits, especially in honey melon, watermelon, and rockmelon.


Dehydration forces the body to retain water, thus leading to
swellings in the hands, ankles, or feet. Fortunately, you can improve
the condition by drinking plenty of water and avoiding soda drinks and

Excessive Consumption of Processed Foods

As we said before, processed foods are rich in sugar, sodium and
toxic chemicals that can put pressure on the kidneys and liver, thus
increasing the risk of water retention. Moreover, foods containing sugar
and artificial sweeteners can cause spikes in insulin and blood sugar

Plants that Help Reduce Edema

Plants that have diuretic properties are significantly effective in
reducing water retention. Garlic, fennel, parsley, dandelion, corn silk,
hibiscus, horsetail, and nettle are considerеd as the best ones.

Plants possessing diuretic properties are extremely effective in
reducing water retention. Some of the best include nettle, garlic,
fennel, horsetail, parsley, hibiscus, dandelion, and corn silk.

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