Warding Off Water Retention
Years ago, when I was pregnant in my last trimester with my son and I had huge swollen ankles and feet. Admittedly, I wasn’t moving around as much as I should have or drinking a lot of water. I suspected that I could have been retaining water all along. I didn’t know then it is a common condition called edema.
Edema describes the type of swelling that happens because of abnormal fluid retention in the body. Arms, hands, face, abdomen, legs, and lungs can be affected by edema. Edema may result from allergies, pregnancy, medication, premenstrual syndrome, preeclampsia, or an undiagnosed medical condition like congestive heart failure or cirrhosis of the liver. Edema can also occur from sitting or standing too long in one position. This might be due to hormonal imbalance, poor circulation, obesity, high blood pressure or hot and humid climate.
You may retain water depending on the types of food you consume, your hydration level, and your activity level for the day. The human adult body is composed of 60 percent water. Your brain and heart are composed of 73 percent water. Your lungs are about 83 percent water. Your skin contains 64 percent water, your muscles and kidneys are 79 percent and even your bones are 31 percent water.
Hydration is vital to the human body to survive. The body relies on the kidneys to flush out excess urine on days when you are consistent with your hydration levels and then have less urination on days when you’re not (not to get graphic, but yes).
Excess fluid buildup can affect different parts of the body. For instance, swollen hands and fingers are a common sign of premenstrual syndrome. And many pregnant women will have that buildup in the hands and feet. The pressure from the pelvic vein from the uterus causes blood to pool, the blood pushes water into the tissues and next thing you know you’re retaining water.
Some symptoms of edema may include stretched or shiny skin, increased abdominal size, trouble breathing (if fluid is in the lungs), and trouble walking (if fluid is in your feet). One of the most common symptoms of edema during period is weight gain. Weight gain may occur over the course of several days. Water retention may cause swelling in your hands and feet or heaviness in the breast.
An increase in sodium can be one of the main causes of edema. Unfortunately, many processed foods and some natural foods contain a ton of sodium. Your kidney and hormones regulate the amount of sodium and potassium in your body. But a high sodium diet throws your system out of whack. Salt can aggravate menstrual cramps as well as increase fluid retention.
Low calcium intake is also linked to menstrual water retention and increased pain during your period. Your doctor may suggest calcium supplements to help alleviate this situation.
Some steps you can take to prevent edema from building up in your body are do not sit or stand in one place too long without moving around, take a diuretic if prescribed otherwise choose natural diuretics such as lemon water, and check with your physician regarding your sodium levels. If edema is in your feet, you may want to elevate them by putting a pillow underneath or using support stockings if necessary. In addition, eat small meals throughout the day.
One of the best things you can do to prevent water retention is to monitor your salt intake. Try to stick to 1,000 milligrams per day. Don’t add table salt to your meal. Read labels and check the amount of sodium processed foods may have. Better yet, if you can, try to stay away from processed foods as much as possible.
Even more, exercise can be another great thing you can do to prevent edema. Physical activity may widen your blood vessels and then bring increased fluid to your kidneys. Once it reaches your kidneys the extra fluid will be excreted out. And don’t forget to drink water while exercising because the more water you take in, the more your body will get rid of.
Potassium, calcium, and magnesium are important for replenishing and maintaining your fluid levels. So feel free to eat foods like dark leafy greens, bananas, legumes, potatoes, and broccoli. Try this recipe to start.
Eventually, the edema disappeared when I gave birth to a beautiful baby boy 20 years ago. And yes, I still retain fluids every now and then when it’s that time of the month. But nothing at all like when I was pregnant, thank goodness.
Do you know someone who suffers from water retention or edema? Let me know in the comments!
