Generalized water retention refers to swelling that occurs throughout the body. It is often related to diet, hormones or activity level. Localized water retention is swelling in a specific part of the body. Feet, ankles, legs, hands and arms are most commonly affected. Understand the underlying cause behind your body's water retention before beginning treatment of any kind. Speak to your physician about fluid retention before attempting any of the remedies outlined below.
Herbal Supplements
Incorporate herbal supplements into your daily routine to prevent or relieve bloated sensations. According to Native Remedies, a company that specializes in holistic wellness, herbs such as uva ursi, dong quai, horse chestnut and buchu are natural diuretics that increase fluid output from the kidney to reduce retention. Dandelion and olea help balance blood pressure, assist liver and gall bladder functioning and improve circulation. In doing so, they can reduce swelling. You can find dandelion and uva ursi can be found in herbal teas. The other supplements listed here are available in a variety of formats. The Mayo Clinic urges you to do your research before using herbal supplements. Unlike medication or food, supplements are not subject to strict regulation by the Food and Drug Administration.
Dietary Considerations
Mother Nature, a company created to supply you with "natural products and healthy advice," suggests simple dietary changes to reduce fluid retention. Start by going easy on the salt. Reducing your salt intake can result in a dramatic difference in generalized water retention. Eat a well-balanced diet. Include yogurt, bananas and cabbage among your food choices. Cabbage is a natural diuretic. The high potassium count in bananas has been known to eliminate retention. Active cultures found in yogurt aid in digestion and increase the amounts of good bacteria in your stomach. Complement a well-balanced diet with a daily vitamin. Choose a supplement that contains several different types of B vitamins.
If your water retention is caused by PMS bloating, choose fluids that hydrate. Drink plenty of water. Although it might seem counter-intuitive, hydration helps rather than hinders bloating relief. Limit your intake of dehydrating drinks such as coffee, tee and alcohol.
Relief for Limbs
According to the Mayo Clinic, both rest and activity can provide relief for localized retention. For swollen feet, ankles and legs, elevate the legs above the heart. Lay on your back with your backside pressed against a wall. Lift your feet in a V position over your body and rest them against the wall. Remain in this position for up to 10 minutes. Avoid sitting with your feet hanging on the floor in front of you. Instead, prop feet up next to you or on a feet stool. Mother Nature suggests wearing support stockings that promote circulation to help push fluids back into your circulatory system.
Too much inactivity can contribute to water retention. During periods of forced inactivity such as on long flights or at some office jobs, take short, frequent walking breaks to promote circulation. When exercising, choose endurance activities that move the limbs. Brisk walks, jogging and bicycling pump out water and other fluids that can pool in legs and ankles.
