6 Reasons That Cause Water Retention and How to Avoid It

Are you often swollen? Edema is a condition in which fluids get stuck in different body parts.

It’s often caused by premenstrual syndrome, insufficient physical activity, sedentary lifestyle, pregnancy, and medication. You may have noticed that your legs are swollen after your flight.

Edema isn’t something you should worry about. But, if you have the swellings for too long, you may be dealing with kidney disease or heart malfunction.

Top 6 causes of water retention

Processed foods

High sodium and sugar intake leads to water retention. Artificial food additives burden the liver, and your kidneys suffer, too. Sugar-packed foods cause insulin spikes and high blood sugar.


Some foods contain dangerous amounts of sodium, and the problem gets worse if you don’t drink enough water. Your body will start using its fluid reserves, and that’s the last thing you need. Drink plenty of water, and your cells will plump.

Sodium is found in processed meat products, canned vegetables, condiments, etc. discard your table salt, and use Celtic or Himalayan pink salt.


If your body id dehydrated, it will start using its reserves, which leads to edema. Don’t drink too much coffee or soda.

Vitamin B6 deficiency

Scientists link the lack of vitamin B6 to water retention. According to a study published in the Journal of Caring Sciences, vitamin B6 improves the condition in women whose swellings are caused by water retention.

This vitamin is water-soluble, so try to get it through whole foods like tuna, sunflower seeds, pistachio nuts, unpeeled otatoes, dried fruits, chicken, lean beef, turkey, and bananas.

Magnesium deficiency

Magnesium takes part in many vital processes in the body. Women in PMS should take 200mg of magnesium to reduce their water retention, as suggested by scientists.

Eat more nuts, whole grains, dried fruits, peas, spinach, leafy greens, dark chocolate, and avocado.

Potassium deficiency

Potassium is responsible for the optimal function of your body. It regulates fluid balance, and eating too much salt will make your body swell. Potassium reduces swellings. Eat more rock melons, watermelons, and honey melons.

Use the following plants to soothe your condition, and reduce swellings:

  • Garlic
  • Nettle
  • Hibiscus
  • Horsetail
  • Dandelion
  • Parsley
  • Fennel
  • Corn silk

Sources and References:
Health and Healthy Living
Authority Nutrition
Juicing for Health


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