The water retention is also named edema and is deposits of water in cavities and tissues and blood flow system too. This makes swollen feet, legs, ankles, hands and usually is seen in women especially pregnant.

It also happens in people that are sedentary, those on meds for a long time and not working out is another reason for this.

Edema is not deadly or dangerous but it might signal a kidney issue or heart failure. If there is nothing serious, you can avoid this problem and prevent water retention, thus reduce swelling.

Edema causes

1. Too much sodium

A diet rich in salt and spices and not enough water is the main cause. Water expands cells by 20 times and salt is not the only item that is…salty! also this means processed food, meat, condiments, canned veggies, pickles and more. Try Himalayan or Celtic salt and remove table salt use.

2. Magnesium deficit

Magnesium is the mineral that is essential for the health and if we have this deficit, we will have water retention. A study showed that 200 mg Mg per day reduces female edema and PMS edema too. Also eat magnesium foods and take supplements. The foods are: dark chocolate, dry fruits, spinach, yoghurt, dark green veggies, whole grains, peas, nuts, avocados.

3. Vitamin B6 deficit

This vitamin makes water balance in the body and we must have enough of it. The Journal of Caring Sciences made a study where was shown that women who had PMS edema, improved this by having enough B6. This water soluble vitamin needs other cofactors to work so eat whole foods; chicken, pistachios, potato with skin, tuna, lean beef, dry fruit, bananas, sunflower seeds.

4. Potassium deficit

The potassium is another vital mineral for every cell and organ. It makes good water balance too. Eating salt and not enough good foods reduces the potassium inside us. This deficit makes cramps, spasms, weight gain and more. This mineral can reverse salt damage and stop edema. Eat fruits, rockmelon, watermelon, honey melon.

5. Dehydration

If we lack water, the body retains excess water to survive and edema happens. Drink lots of water and have natural juices with potassium too. no more coffee or sodas!

6. Too much processed food

Despite the sugar and sodium, these foods also have many additives and toxins that burden the liver and kidneys. Especially artificial sweeteners that make blood sugar spikes and insulin issues. Less processed foods, and more detox foods.

Good herbs to prevent edema and reduce it

These herbs reduce the damage or prevent edema to occur since they are diuretic.

  • Dandelion
  • Parsley (see the parsley tea recipe)
  • Horsetail
  • Corn silk
  • Hibiscus
  • Nettle
  • Fennel
  • Garlic

Article and image sources: www.healthandhealthyliving.com | authoritynutrition.com | juicing-for-health.com


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The water retention is also named edema and is deposits of water in cavities and tissues and blood flow system too. This makes swollen feet, legs, ankles, hands and usually is seen in women especially pregnant. It also happens in people that are sedentary, those on meds for a long...