Water retention or edema is the excess water swelling of the body tissues. It can be anywhere in the body, the most frequent being in the legs, ankles, feet, hands, and stomach. Although on the outside the condition won't be anything spectacular, prolonged excess water retention is often an indication of some serious underlying disease or otherwise is capable of producing pain, bloating, weight loss or gain.
Let's break down the analysis of describing why water retention occurs, how to test for its symptoms, and then even how to prevent or avoid it.
What is Water Retention?
Our bodies contain about 60% water, and nearly all of that liquid needs to be retained in order to function properly, absorbing nutrients, removing waste, helping to regulate our body temperature, etc. The body keeps a healthy balance of fluids naturally by hormonal stimulation and the lymph system in the manner it's supposed to, provided everything doesn't go awry. But where there is no control, fluid leaks from blood vessel to surrounding tissue and becomes water retention.
It can be localized (one region) or generalized (whole body). While it can be acute due to diet or temperature, chronic edema could be a sign of disease.
Common Causes of Water Retention
Retention of water owing to so many causes, ranging from diet to sickness, may be caused. High sodium consumption is one of the most usual reasons. Salt causes water retention, which in turn causes swelling and puffing. This tends to occur most usually with routine consumption of packaged food or salted snacks.
Hormonal changes also come into play. Water retention in pregnancy or menopause occurs in most women. Water retention is a result of progesterone and estrogen changes, which send the body messages to hold on to water. Water retention is also a result causing inactivity—sitting, standing, or remaining stationary for long hours with no walking and it might cause fluid retention in the lower extremities.
Some drugs, e.g., anti-inflammatory drugs, drugs for blood pressure control, or corticosteroids, can cause water retention as a side effect. Some diseases, e.g., kidney disease, liver disease, heart failure, or thyroid disease, can disturb the body function to maintain a good fluid balance.
Signs and Symptoms to Watch Out For
The most apparent indicator of water retention is swelling, typically in the ankles, feet, hands, or face. They are heavy, tight, or stiff. Occasionally pitting an area of swelling makes one aware of an indentation that will persist from a few seconds to a minute or longer—this is what occurs with pitting edema.
You may also feel bloating, primarily around the stomach area, or even weight gain with no alteration of diet. Your clothing and shoes will be tight, and skin will glisten and be taut. Even your joints at times will hurt or be less active due to the pressure from the accumulation of fluid around.
When is Water Retention a Problem?
Even mild water retention is never objectionable per se, but the frequent or severe symptoms are an indication that something is wrong. An example is swelling of the legs with or without pain or color change as a sign for blood clotting. Swelling with shortness of breath or chest pain is an emergent condition because it can be a sign towards cardiac or pulmonary disease.
If water retention is asymptomatic, i.e., is not symptomatic as fatigue, muscle weakness, or urination, the best to do is to attempt to see a doctor. The doctor can subject one to tests to test for kidney, liver, or heart function in the hope of screening for any kind of medical condition.
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Natural Ways to Reduce Water Retention
- Water retention is often treated through the implementation of lifestyle and dietary changes first. The best manner to achieve this is through the lessening of salt intake. The body holds water due to salt, and reducing food with high salt levels, canned food, processed food, and fast foods will make a considerable difference.
- Keep yourself hydrated too. It will be counter-intuitive, but getting extremely hydrated will cause your kidneys to flush out excess water and sodium-retaining toxins. Drink 6 to 8 glasses daily unless otherwise directed by a doctor.
- Regular physical activity helps stimulate circulation and supports the lymphatic system in clearing excess fluid. Even light movement such as walking, stretching, or simple leg exercises can help if you’re sitting for long periods. Additionally, elevating your legs a few times a day can help reduce swelling in the lower body.
Supportive Foods That Help
- There are certain foods that will naturally reduce water retention in the body. Potassium found in bananas, avocados, and sweet potatoes is a sodium antidote. Leafy greens, nuts, and whole grains have magnesium, which is also linked to reduced bloating—best eaten during PMS.
- Hydrating foods such as cucumbers, watermelon, and strawberries work well both because of their hydrating content as well as natural diuretics.
- Dandelion tea or parsley tea will not do any harm at all in being a diuretic and actually will boost the work of kidneys.
- Lemon water in the morning is usually recommended for cleansing as well as regulation of fluids.
Home Remedies and Self-Care Tips
If you do happen to experience water retention, there are several simple home remedies that will ease your discomfort.
- Gently massaging upwards in the direction will stimulate lymph circulation and help disperse swelling in certain areas.
- Cold compresses will also relieve hot and reddened spots.
- Compression tights or stockings can help circulate and deter fluid accumulation in the legs.
- Apple cider vinegar in water, which allegedly corrects balance for minerals and dries out the body, allegedly also helps to alleviate some to some.
- Magnesium supplements can also be consumed, especially if your symptoms result from menstrual periods. Supplements need to always be prescribed by a physician.
Conclusion
Water retention is an annoying but controllable syndrome that most often becomes extremely easily improved by simple changes in lifestyle. Regardless of how water retention is caused, identification of the cause of water retention is necessary in order to be able to effectively manage. Proper fluid intake, intelligent food selection, exercise, and referral to a physician when necessary, you can control fluid quantity in your body and be in best comfort and health.
If ever unsure as to whether your symptoms are caused by water retention or if something more serious is occurring, don't hesitate to contact a medical professional.
Please book an appointment with the best General Physician in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find a verified doctor for your disease.
