Fluid or water retention occurs when the body cannot get rid of excess water. It may cause swelling in the legs, ankles, feet & abdomen. It is mostly commonly caused by pre menstrual syndrome in women, too much salt in the diet or by certain medication. Not drinking enough water can also be the reason. The less you drink the more you retain it. Or it could be a sign of serious illness like renal disease for which you will need medical intervention

Tips to reduce water retention:

• Drink Plenty of water– One simple thing that you can start with is to drink plenty of water during the day. At least 8 glasses is mandatory. Try to drink more of it during day & less in evenings
• Eat diuretic foods like beetroots, cabbage, cucumber, watermelon, carrots etc. Ginger tea also makes an excellent diuretic. Simply boil 2 cups of water add an inch of crushed ginger & simmer till it is reduced to 1 cup. Let it sit for 5 minutes, Strain & sip.
• Reduce your salt intake. An average Indian consumes 9gm of salt where as WHO recommendations are of 5 gm. Excess salt causes water retention, so gradually cut down on salt especially during the evening & night. Also cut down on salty foods like pickles, chips, namkeens, salted peanuts & popcorn.
• Consume more Vitamin B – Vitamin B₆ is known to reduce water retention related to PMS. Bananas, Brown rice, fish, avocados, spinach etc., are good sources of Vitamin B₆. Vitamin B5  & B1 are found in milk, milk products, fresh fruits & vegetables. These nutrients are easily lost in cooking & preparations of food, so taking a supplement is good idea.
• Increase the intake of Minerals – Magnesium, potassium & calcium also reduce water retention. Potassium maintains sodium balance in body. It is found in Bananas, white beans, coconut water & mushrooms. Magnesium is found in nuts & seeds like pumpkin seeds, sesame seeds, almonds etc., & are usually effective in PMS related retention. Milk & milk products are rich source of calcium.
• Exercise – Sweating during exercise removes excess water. Exercise improves blood circulations & also helps in maintaining hormonal balance, thus reducing water retention.
• Keep your feet elevated if you tend to stay seated continuously for hours.

http://infinitydietclinic.zest.md/blog/heart-health-series-796325

The Author, Dietician Shail Yadav, has 6 years of rich experience in the field of clinical nutrition and has worked in Multi specialty hospitals like Paras hospital Gurgaon.  She’s had the privilege to work in ITBP (Indo Tibetan border police) in special medical attachment unit as a consultant dietitian. Trained in the field of Nutrition from one of the premier institute of north India i.e. PGIMER (Post Graduate Institute of Medical Sciences and Research) Chandigarh.  She now lives in Chennai & hopes to bring a positive change in others lives through her knowledge and experience.

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