Water retention in the belly area, in addition to being uncomfortable, may make it difficult to wear your favorite clothes. It's a common premenstrual symptom, and occurs when a person, male or female, retains water in general. Sodium intake, certain medications, hormone changes or underlying health problems may cause overall water retention, known as edema. Consult with your doctor about medical concerns before attempting any form of self-treatment. For regular water retention, physical activity, reducing salt and healthy dietary changes provide relief, notes MayoClinic.com.
Step 1
Make time for daily exercise. Moderate activity, including working in your garden, walking or taking a bike ride, helps keep your body healthy and in balance, and can relieve water retention.
Step 2
Drink plenty of water. Contrary to a common myth, drinking water won't make you retain water -- it helps your body stay hydrated and excrete excess water. Choose water instead of alcohol or carbonated beverages throughout the day. Beer and soda can increase bloat because of the carbonation, making belly bulge worse.
Step 3
Cut down on salt. Read product labels. Processed meats such as cold cuts, bacon and sausages, as well as canned and snack foods such as chips and salted nuts tend to be high in sodium.
Step 4
Eat healthy foods such as fresh fruits, vegetables, unsalted nuts and whole grains. Foods high in B-vitamins and iron, including grains, spinach, kale and sea vegetables, may help reduce fluid retention, notes the University of Maryland Medical Center. Add foods with diuretic properties to your diet, such as parsley, garlic, onion, asparagus, grapes, pumpkin, beets, green beans and asparagus. These foods help you release water retention naturally.
Tips and Warnings
- Make whole foods a priority in your daily diet to reduce the temptation to eat high-sodium foods. Regular physical activity can help reduce PMS symptoms. Women should consume 91 oz. of water from food and drink daily; men should consume 125 oz., according to the Institute of Medicine. Drink water throughout the day and eat high-water-content foods -- whole fruits and vegetables -- to help keep you hydrated.
- Some medications and hormones can cause water retention -- consult your doctor.
