4. Lack of Potassium
This mineral is vital for the proper function of cells, tissues, and organs in the body. It plays a significant role in the maintenance of normal water balance in the body.
Potassium deficiency can result from not consuming enough potassium-rich foods but high amounts of salt.
This will eventually lead to edema. Lack of this mineral can cause weight gain, muscle spasms, and cramps. Potassium can reduce water retention due to its ability to reduce the sodium levels.
You can find this mineral in most fruits, especially in watermelon, honey melon, and rockmelon.
Dehydration occurs when you don’t drink enough water. This condition forces the body to retain water in order to survive, resulting in swellings in your feet, ankles, hands, or legs. Luckily, it’s not hard to improve your condition. Just drink enough water and potassium-rich juices, and avoid soda drinks and coffee.
6. Excessive Consumption of Processed Foods
As we mentioned, processed foods are full of sugar and sodium – one of the leading causes of water retention. But, they also contain artificial food additives whose toxic nature puts a load on the kidneys and the liver. Foods which contain high amounts of sugar including artificial sweeteners can cause spikes in the levels of insulin and blood sugar.
4 Simple Ways to Reduce Water Retention
1. Eat Less Salt
Sodium binds to water in the body and helps maintain the balance of fluids both inside and outside of cells.
If you often eat meals that are high in salt, such as many processed foods, your body may retain water.
These foods are actually the biggest dietary source of sodium.
The most common advice for reducing water retention is to decrease sodium intake. However, the evidence behind this is mixed.
Several studies have found that increased sodium intake leads to increased retention of fluid inside the body.
On the other hand, one study of healthy men found that increased sodium intake did not cause body fluid retention, so this may depend on the individual.
Bottom Line: Sodium can bind to water in the body, and decreasing your salt intake may help reduce water retention.