Fluid retention occurs when excess fluid builds up and gets trapped in the body’s tissues. This can cause swelling and puffiness in different parts of the body, or even throughout the whole body.
Normally, small amounts of fluid leak from the blood into the surrounding tissues. The lymphatic system, a network of vessels and nodes work to drain this fluid and return it to the bloodstream. However, when the lymphatic system isn’t able to remove the fluid properly, it starts to accumulate within the body, leading to fluid retention.
Common Symptoms of Fluid Retention:
- Swelling and puffiness to body parts (commonly seen in feet, hands, face, belly)
- Body aches
- Unexpected weight fluctuations
- Stiff joints
- Tight, stretched skin
- Skin holds an indent after being pressed
Common Causes of Fluid Retention:
- Hormonal changes (menstruation, pregnancy)
- Medications
- Physical inactivity
- Poor diet
- Alcohol consumption
- Changes in routine
- Hot weather
5 Ways to Reduce Fluid Retention
- Hydration
Ironically, one of the best ways to prevent fluid retention is to stay well hydrated. When the body senses dehydration, it holds on to water. Drinking enough water throughout the day signals the kidneys to release excess fluid and maintain balance.
- People should aim for 6-8 glasses of water per day
Tips for Increasing Water Intake
- Use a reusable water bottle and take it with you everywhere Shop Here
- Add natural flavours – lemon, lime, orange, mint, cucumber and coconut water
- Eat it! Many fruits and vegetables have a high water content – watermelon, cucumber, strawberries and capsicum
- Dietary Adjustments
Consume Potassium Rich Foods
Potassium helps to balance sodium levels within the body, encouraging the kidneys to flush out excess fluid. Including foods like bananas, sweet potatoes, spinach, and avocados in your diet can help reduce bloating and swelling. These foods not only support fluid balance but also contribute to heart and muscle health.
- Baked salmon and spiced potato wedges
- Seed bread and avocado
- Warm buckwheat bowl with mushrooms and greens
Reduce Excess Salt Intake
Salt is a major contributor to water retention. High sodium levels cause the body to hold onto water to maintain proper concentration in the bloodstream. By cutting down on processed foods and avoiding added excess salt to meals, you can significantly reduce fluid buildup. Swap out extra salt for herbs and spices as flavour alternatives.
Cut Back on Dehydrating Drinks
Drinks like coffee, energy drinks, and alcohol can have a dehydrating effect, which may prompt the body to retain more water as a protective response. Moderating these beverages and increasing your intake of water based drinks like herbal teas can support better fluid balance.
Vitamin B6
Vitamin B6 plays a role in fluid regulation by helping the body metabolise proteins and support hormonal balance. It can be found in foods like chicken, turkey, bananas, and fortified cereals.
- Herbal Remedies
Certain herbs have natural diuretic properties, helping the body eliminate excess fluid. Dandelion root, parsley, and ginger are known for their ability to reduce bloating by encouraging urination. Herbal teas made from these ingredients can be a gentle and effective way to manage fluid retention.
- Dandelion Root Chai
- Movement
Physical activity promotes circulation and lymphatic drainage, both of which help prevent fluid buildup in the body. Even light exercises such as pilates, walking, swimming, or yoga can significantly reduce swelling. Regular movement also helps strengthen the cardiovascular system and supports kidney function, both key in managing fluid levels.
- Elevation
Elevating the legs above heart level helps counteract gravity and allows excess fluid to drain from the lower body. This technique is particularly useful for people who sit or stand for long periods. Try lying down and placing your legs on a pillow or resting them against a wall for 15–20 minutes several times a day to ease swelling in the feet and ankles.
Resources
https://www.medicalnewstoday.com/articles/187978
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/Fluid-retention-oedema
