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How to Banish Bloat & Water Retention

by
author image Megan Smith
Megan Smith has been a freelance writer and editor since 2006. She writes about health, fitness, travel, beauty and grooming topics for various print and Internet publications. Smith earned a Bachelor of Fine Arts in writing from New York University.
How to Banish Bloat & Water Retention
Water retention can occur during pregnancy, leaving you feeling bloated. Photo Credit Yarruta/iStock/Getty Images

Water retention occurs when fluid is held in the body, rather than being released as urine. Water retention can make you feel bloated and can occur in the legs, abdomen, ankles, breasts, fingers and even underneath the eyes. Water retention can occur during pregnancy, a woman's menstrual period, as a result of diet, or for seemingly no reason at all. In most cases, changes in diet and exercise can help reduce water retention. If you feel extremely bloated and you're not sure why, consult a doctor, as your water retention could be the cause of an underlying health condition.

Step 1

How to Banish Bloat & Water Retention
Lower your salt intake. Photo Credit olgakr/iStock/Getty Images

Cut down on your salt intake. When you consume salt, the body will retain more water to try and dilute it, suggests "The Doctors Book of Home Remedies." Eliminate high-sodium foods from your diet, like chips, soy sauce and canned soups.

Step 2

How to Banish Bloat & Water Retention
Go for a bike ride. Photo Credit kzenon/iStock/Getty Images

Go for a walk. Exercise can help reduce water retention in your ankles and legs, says Susan Lark, M.D., author of "The Premenstrual Syndrome Self-Help Book." Although you may not feel like it, getting those legs moving, by biking, running or walking, can help eliminate bloating.

Step 3

How to Banish Bloat & Water Retention
Take your vitamins. Photo Credit Melpomenem/iStock/Getty Images

Take your vitamins. You need to consume 1,200 milligrams of calcium per day and 200 to 400 milligrams of magnesium a day to help reduce symptoms of water retention. Dr. Lark recommends taking 250 milligrams of vitamin B6 a day to help reduce premenstrual bloating and water retention.

Step 4

How to Banish Bloat & Water Retention
Consider an over the counter diuretic. Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images

Consider over-the-counter diuretics. Over-the-counter diuretics can help reduce water retention, but many contain caffeine, which can cause irritability and breast tenderness, says Candace Brown, Pharm.D., associate professor of pharmacy and psychiatry at the University of Tennessee.

Step 5

How to Banish Bloat & Water Retention
Eat a nutritious diet that contains plenty of vegetables. Photo Credit Noel Hendrickson/Digital Vision/Getty Images

Eat a nutritious, balanced diet every day. Eating a variety of fresh fruits and vegetables, whole grains, lean protein, seeds and nuts can help flush the salt from processed foods out of your system.

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