What Causes Water Retention & How To Avoid It!!!


Water retention or edema can cause swollen hands, feet, and legs. This condition is manifested by a buildup of fluids in the circulatory system, cavities, and the tissues. Some of the most common reasons for water retention include physical inactivity, premenstrual syndrome, sedentary lifestyle, medications, and pregnancy. Also, swelling can appear after a long flight. Often, edema is not serious, but it can be a sign of heart failure and kidney disease. This is why you should always be aware of your symptoms and not leave water retention untreated.

These are the main reasons for water retention and a few different ways to treat it:


Processed foods consumption

  • Processed foods are filled with sodium and sugar and these ingredients are the main causes of water retention.
  • They also contain a lot artificial toxic additives which put a lot of strain on the liver and kidneys.
  • Food which is rich in sugar can cause insulin spikes and high blood sugar.

Excessive sodium consumption

  • If you don’t drink enough water and you consume food which has a lot of sodium, then your body will start using the reserves, which eventually leads to edema.
  • Sodium can also be found in canned vegetables, condiments, and processed meat.
  • Make sure you avoid regular table salt and start using Himalayan sea salt instead.


  • When you don’t drink enough amounts of water you become dehydrated, because your body retains water in order to survive and this, eventually, leads to swellings of different body parts.
  • To make sure you avoid dehydration try to avoid soda drinks and coffee and consume more water.

Vitamin B6 deficiency

  • Vitamin B6 deficiency often causes edema.
  • A recent study published in The Journal of Caring Sciences showed that women who experienced water retention caused by premenstrual syndrome can improve their condition by including vitamin B6 in their diet.
  • This vitamin is water-soluble and it is best if it is consumed through whole foods.
  • You can find this vitamin in tuna, sunflower seeds, potatoes, dry fruit, lean beef, chicken, turkey, and bananas.

Magnesium deficiency

  • Magnesium deficiency can be one of the major causes of water retention, especially because it acts as an essential mineral for a number of bodily functions.
  • Water retention can be reduced by including 200 grams of magnesium in your daily diet.

Potassium deficiency

  • The proper function of our cells, tissues, and organs depends on the levels of potassium our body has.
  • Potassium helps regulate the water balance and it reduces edema and sodium levels.
  • If you want to increase your potassium intake start eating more watermelons and honey melons.

These plants have diuretic properties and can help you reduce water retention:

  • Garlic
  • Nettle
  • Horsetail
  • Hibiscus
  • Parsley
  • Dandelion
  • Fennel
  • Cornsilk