Fluid retention is a common problem, especially for women during menstruation and for older and obese men and women. Fluid retention has a variety of medical causes, and treating those underlying causes is the best way to avoid symptoms. Some simple steps can be taken in your daily life to prevent fluid retention. Always inform your doctor about sudden or severe fluid retention.
Step 1
Limit the amount of sodium in your diet by choosing low-sodium foods, avoiding processed foods, and limiting the amount of table salt you add during cooking and at the dining room table.
Step 2
Eat a balanced diet that includes plenty of whole grains, fruits and vegetables to improve your overall health, digestion and circulation. Fruits and vegetables with a high water content can also prevent fluid retention by promoting urination.
Step 3
Avoid foods and drinks that contain caffeine and alcohol, both of which can cause fluid retention. Even though they have a diuretic effect, if your body loses too much fluid, it senses dehydration and begins hoarding any and all water, making water loss more difficult.
Step 4
Exercise every day to improve circulation and promote the movement of fluid from your lower body to your heart. Exercise can also assist with weight loss, which in turn will ease fluid retention.
Step 5
Increase your intake of calcium and magnesium, two minerals that might help avoid fluid retention. Yogurt, sesame seeds and spinach are high in calcium, while Swiss chard, broccoli and pumpkin seeds are good dietary sources of magnesium.
Step 6
Try a natural diuretic to relieve and prevent fluid retention. Ginger, juniper and dandelion might help, according to dietitian Katherine Zeratsky of the Mayo Clinic. Always consult your doctor before using any herb, supplement or medication as a diuretic.
Step 7
Avoid fluid retention in your legs and ankles, the most common sites for swelling, by elevating your legs when you sit down and wearing compression stockings if you intend to stand for long periods.
Step 8
Ask your doctor if a medication change might be helpful. Birth control pills and some medications, including antihypertensives and corticosteroids, can cause fluid retention.
Tips and Warnings
- Although it might not seem to make sense, increasing your water intake can actually help reduce fluid accumulation in your tissues by preventing your body from sensing dehydration and hoarding water.
- Fluid retention can be a symptom of a serious underlying disease, including heart failure, liver disease, kidney disorders, thyroid disease, arthritis, emphysema and cancer.
Things You'll Need
- Ginger
- Compression stockings
