The human body contains around 60% water, which plays a key role in all aspects of life. However, excess water retention is a common side effect of chronic inflammation. It can be caused by food intolerances, poor diet, toxin exposure and diseases like kidney failure.
For most people, excess water weight is not a serious health issue. However, it can still negatively impact your appearance and quality of life.
Here are 7 ways to reduce water retention.
MANAGE SALT INTAKE
Sodium, which you obtain daily from salt, is one of the most common electrolytes in the human body. It plays a major role in hydration levels. If levels are too low or too high, it will lead to imbalances within the body and therefore fluid retention.
A high salt intake, usually due to a diet with lots of processed foods, may increase water retention.
Having an inactive and sluggish lifestyle leads to water retention. Excercise is one of the best ways to control the side effects of water retention in your body. Use stairs instead of an elevator. Try including planks in your daily routine.
Electrolytes are minerals with an electric charge, such as magnesium and potassium. They play important roles in your body, including regulating water balance.When electrolyte levels become too low or too high, they can cause shifts in fluid balance. This may lead to increased water weight.
You should tailor your electrolyte intake to your water intake. If you drink large amounts of water, you may need more electrolytes (15).
Long-term stress can increase the hormone cortisol, which directly influences fluid retention and water weight. This may occur because stress and cortisol increase a hormone that controls water balance in the body, known as the antidiuretic hormone or ADH. If you control your stress levels, you will maintain a normal level of ADH and cortisol, which is important for fluid balance and long-term health and disease risk
DRINK MORE WATER
Interestingly, being well-hydrated can actually reduce water retention. Your body is always trying to achieve a healthy balance, so if you are constantly dehydrated your body tends to retain more water in an attempt to prevent water levels from becoming too low. Achieving an optimal daily water intake can also be important for liver and kidney health, which may reduce water retention in the long-term
AVOID REFINED CARBS
Eating refined carbs leads to rapid spikes in blood sugar and insulin levels. High insulin levels cause the body to retain more sodium by increasing re-absorption of sodium in the kidneys. This leads to more fluid volume inside the body. Examples of refined carbs include processed sugars and grains, such as table sugar and white flour.
INCREASE PROTEIN INTAKE
A certain level of protein is necessary to be present in the diet for maintaining the water balance in human body. The movement of water from tissue spaces, back in the capillary walls is affected by the concentration of protein in the blood. The foods having the high amount of protein are eggs, almonds, chicken, oats and cottage cheese.