Experiencing some puffiness, swollen legs and feet, and also stiff joints are unpleasant symptoms of water retention. There are actually three types of water retention, and first one of these (medical fluid retention) is actually caused by serious health conditions like heart and thyroid diseases, arthritis, or lupus. The other two types are cyclical and general water retention and they are associated with lifestyle and women’s menstrual cycles and usually are not subject to medical treatment.
Main symptoms of water retention:
Because of water retention, we might feel heavier than usual or be less active. Some other symptoms can include the following:
- Indentations in the skin
- Puffiness of the abdomen, face, and hips
- Some weight fluctuations
- Having stiff joints
- Bloating, especially in the abdominal area
- Experiencing swollen legs, feet, and ankles
How to reduce water retention and lose water weight?
1. Eliminating stress
Experincing stress is a reaction of our body to a dangerous or complex situation. And as part of the fight-or-flight response, our adrenal glands release cortisol (also known as the stress hormone). As this this study has found out, cortisol increases fluid retention. In case you want to forget about puffiness and stiff joints, you shall practice breathing techniques, yoga, leg lifting, and learn to relax properly.
2. Relaxing in the sauna
Going to a sauna is not only a good way to relax and escape from your everyday problems, it is yet another way to decrease water retention. According to one article that was published by Harvard Medical School, sweating begins almost immediately. The average person loses a pint of sweat during a brief stay in a sauna.
3. Exercising
Are you doing sedentary work? It is most probable you noticed that your legs and ankles are swollen when you come home. Sitting too long may cause some water retention and its associated symptoms. In order to avoid it, you should make your life more active: as for example go to the gym, walk to and from your job, run, or go to a swimming pool.
4. Adjusting your eating habits
Eating some foods that are rich in protein, potassium, vitamin B6, and also magnesium can also help to decrease water retention. These kinds of products include: eggs, artichoke, mackerel, avocado, beets, celery, pineapple, asparagus, apricots, figs, and dark chocolate. And it is really better to avoid high salt food like instant oatmeal, sports drinks, cottage cheese, cookies, or canned veggies.
5. Getting enough sleep
Having a lack of sleep will always negatively impacts our health and it can cause serious medical conditions like obesity, heart disease, high blood pressure, and diabetes. Researchers also confirm that bad sleep may also affect the sympathetic renal nerves in our kidneys, which is known to regulate water balance. Most of us will have to sleep approximately 8 hours to be able to function properly, but some of the people need more or less time. Do not forget that if you wake up tired and are constantly looking for a chance to take a nap, it is quite likely that you may need more sleep at night.
