A bloated looking body due to water retention in the body is not a rare phenomena. This can be prevented if you follow a water retention diet. Read more about the same…
Water retention is most commonly caused due to excess consumption of sodium. It is also possible that this condition can occur due to the excess consumption of sugar, or quite the contrary to the excess of those just mentioned, water retention can sometimes be the result of an insufficiency of vitamin B and protein in the body too. We all know that water retention and weight gain most often go hand in hand, but upon some serious consideration and efforts, it isn’t very hard to get rid of this problem. Every so often, there could be medical reasons too which contribute to fluid retention in the body, which in medical terms is known as edema. Water retention in the body can sometimes also act as a symptom for other medical conditions. Some of them are:
- Thyroid conditions
- Kidney disorder
- High blood pressure
- Heart diseases
- Liver disorder
- Nephrotic syndrome
- Hormonal changes
These were just a few amongst the many other medical conditions. The advantage today, however, is that there is a solution available for practically everything. Right from water retention pills to dietary supplements, there is an option to suit everybody’s need. Let’s take a look at some other options like diet and maybe even some exercise.
As ridiculous as it may sound, one of the common causes for water retention is dehydration. Seems ironic, doesn’t it? Here’s why the lack of water in the system can lead to it… Water flushes out the toxins that lead to the puffiness of the body. Contents like excess sodium, sugar, are retained in the body if water hasn’t been consumed in the right amount. So, you know that salt and sugar contribute towards water retention, but why does their presence in our body matter so much? Take a look… Both these foods hold the water in the body, rather than allowing them to get flushed out. While the sodium from the salt makes the kidneys retain the water, in case of sugar, it is the levels of insulin that play the same role, since it doesn’t allow the sodium from the body to get released. It is therefore essential to have the recommended minimum that is suggested for a day. Other common reasons are prescribed medication, nutrient deficiency, lack of a balanced diet, hormonal problems, lack of exercise, or even allergies and food intolerance.
The best way to decide on a diet plan to prevent water retention is to distinguish between foods that are good for you, and those which aren’t. Once that is done, follow it like a religion, and your problem will vanish in no time. Here are some foods that you must consume, and others that must be avoided.
Foods to Avoid: If there are two words that you must stay away from at all costs, they are sodium and carbohydrates. Sodium is one of the highest contributors towards water retention in the body, therefore, it is also one of the first items that must be cut out of the diet. The most common foods which contain high amounts of sodium are, products like pickled foods, cured meats like salami, sausages, cheese, canned foods like canned soups, vegetables, and any fast food. Carbohydrates are yet another component that must be left out. Foods like bread, pasta, rice, even chocolate, or anything with high sugar content must be avoided as far as possible.
Foods to Consume: Although the foods that are more desirable to consume are all part of the list of foods to avoid, there are options that can be turned to, in the category of those to consume, just as well. The best things to eat when dealing with the issue of water retention are foods with high potassium, calcium and protein content. Foods such as chicken, avocado, brown rice (for those who absolutely need it), banana, spinach, broccoli, celery, almonds, papaya, fish (salmon, sardines, tuna), eggs, poultry (preferably lean meats), unsalted nuts and seeds, fresh vegetables and fruits like leafy greens, pumpkin, onion, garlic, beets, melon, berries like blueberries, cranberries, etc., are all very good when trying to reduce water content from the body. Apart from these, foods with good content of vitamins A, B, and C are also beneficial for your cause.
These were mainly the foods that you must work around when looking to solve the problem of water retention in the body. You could work with these foods and figure out a diet plan that works well for you, because as long as you stick to all that is mentioned above, you don’t need a very specific diet plan, per se. Apart from the food part of it, there are certain exercises that can also be worked on. Take a look at what they are…
Exercises for Water Retention
Now, lack of exercise is also considered to be a large contributing factor towards water retention, it seems only logical that one must indulge in exercise, so as to get prevent water retention. Cardiovascular exercises on a regular basis will benefit you greatly. Half an hour of regular cardiovascular workout will help with flushing tissue fluids into the bloodstream, which in turn leads to freeing the body of toxins. Sweating during the workout also helps evacuate the toxins, thus allowing the system to be free of these unwanted fluids. Exercise such as aerobic exercises, kickboxing, tennis, cycling, and jogging would help in a case like this.
Hopefully, the aforesaid has given you an idea regarding water retention, and way to prevent it. Whatever it is, never believe that keeping yourself dehydrated will help your cause, because if anything, it only works the other way round. Also, make sure you consult a doctor when dealing with any condition like such, no matter how big or small.