In this article, you will get to know what causes water retention and 7 effective ways to get rid of Water Retention in Legs (Edema). Water retention is also called edema. Now lets understand what is water retention-
Water Retention means your body holds water. This water holds between your skin and muscle that also affects on muscle definition. Whenever your body holds water you feel bloated. That may cause swelling in your face, legs, feet, ankles, hands and stomach.
How to get rid of Water Retention in Legs (Edema):
1. Limit Salt Intake-
Consuming less sodium rich food can be the main solution for water retention .
- Track your sodium intake :When you limit your salt intake your kidneys start flushing out water through urine. Daily recommended limit of sodium intake is 2500mg.
- Avoid eating packaged food :One should avoid eating packaged food because packaged foods are rich in sodium hence results in over consumption of sodium.
2. Start Drinking More Water-
When you start drinking more water it is easier for your body to flush out excess salt and water properly.
- A healthy individual with less activity should take around 2 to 3 liters of water per day.
- A healthy individual with high physical activities should take around 4 to 5 liters of water per day.
3. Limit Your Carb Intake-
Eating food rich in carbohydrates leads to rapid spike in blood sugar and insulin levels. Rapid spike leads to more sodium retention that may lead to more water retention (edema) in body. When you take carbs your body hold water which is a natural process of body so higher your take carbs, higher your body hold water.
4. Eat Potassium rich foods-
Potassium regulates sodium in the body and hence help to reduce water retention.
Foods high in potassium –
- Avocado
- Bananas
- Cooked spinach
- Sweet potatoes
- Orange
- Coconut water
- Mushrooms
- Cucumber
5. Get Moving-
Try to get in between breaks on your job if you are in a sitting or standing job.
6. Massage Your Feet-
Water retention causes swollen feet . For this, stroking the affected area upward with very firm pressure. This might help move fluid out of that area.
7. Elevate Your Feet-
Elevate your feet by placing pillows or cushions underneath your feet when sleeping.
8. Medication-
If home remedies do not work, then you must visit a doctor. It might be a symptom of a serious medical condition that could require medication or medical treatment.
What Causes Body To Retain Water :
Here are some common reasons why your body holds water-
- Excess salt in your diet
- over consumption of carbohydrates
- Obesity
- Dehydration
- Less physical activity
- Hormonal imbalance
- Medication
Conclusion-
Water retention is also known as edema. Water retention means your body holds water. Water retention become very common problem nowadays due to sedentary lifestyle, eating outside more frequently, over consumption of packaged foods. Water retention can be due to any other health condition , but if not, you can get rid of water retention (edema) by following seven effective ways.
Frequently Asked Questions-
1. How do you get rid of water retention in legs fast ?
Here are some lifestyle changes you can do to get rid of water retention in your legs-
- Limit salt intake
- Limit carbohydrates intake
- Start drinking more water
- Add potassium rich foods in your diet
- Don’t sit or stand for long period of time
- Massage legs very gently
- Elevate your legs with the help of cushions or pillows
- Wear compression leggings or socks
2. Why are my legs retaining so much fluid ?
Reasons of water retention in legs-
- Obesity
- Less physical activity
- Sitting or standing job
- Over consumption of sodium or carbohydrates
- It might be any other medical condition