Say Goodbye to Swelling: 10 Tips to Eliminate Water Retention

Water Retention: Reduce Salt and Processed Foods

Maintain Good Daily Hydration

Stay Active and Improve Circulation

Water retention, or edema, is the excessive accumulation of fluid in the body’s tissues.

According to the Spanish Heart Foundation, its causes may range from circulatory and kidney problems to a diet high in sodium.

Below, you’ll find a practical guide with natural tips to relieve this issue and improve your daily well-being.

How to Prevent and Relieve Water Retention

10 Tips to Eliminate Water Retention – PHOTO: Envato

1. Reduce Salt Intake

Sodium is one of the main culprits behind water retention.

Avoid adding salt to your meals and replace it with herbs, spices, lemon, or vinegar.

Also, check the labels of packaged foods, as many processed items contain high amounts of hidden sodium.

2. Choose Fresh, Natural Foods

Opt for fruits, vegetables, legumes, lean meats, and fresh fish.

Ultraprocessed foods often contain preservatives and additives rich in sodium, such as monosodium glutamate.

Prioritizing natural ingredients is one of the most effective ways to reduce bloating and water retention.

3. Watch Your Dairy and Processed Meats

Choose white or unsalted cheeses, and limit cured or semi-cured varieties.

For meats, go for fresh cuts of chicken, turkey, or rabbit, and avoid cold cuts, pâtés, or canned foods, all of which contain high amounts of sodium and preservatives.

4. Avoid Water Retention by Staying Properly Hydrated

Drinking water is essential. About two liters per day are recommended to maintain proper fluid balance.

Interestingly, not drinking enough water can have the opposite effect and cause the body to retain more fluid.

5. Add Potassium-Rich Foods

Potassium helps counteract excess sodium in the body.

Include bananas, melon, watermelon, artichokes, celery, or pineapple in your diet.

These fruits and vegetables not only hydrate but are also natural diuretics that reduce water retention.

6. Move Every Day

Exercise is key to improving circulation and preventing water retention.

Walking 30 minutes a day or swimming stimulates lymphatic drainage and helps keep legs from swelling.

7. Avoid Sitting or Standing for Too Long

If your job requires staying in the same position for hours, get up at least every 60 minutes, stretch your legs, and make small movements.

Elevating your legs for a few minutes at the end of the day also helps drain retained fluids.

8. Wearing Comfortable Clothes and Compression Socks Also Helps to Avoid Water Retention

Tight clothing can hinder circulation.

Choose loose-fitting clothes, and if you experience swelling in your legs, consider wearing compression socks — they promote venous return and relieve heaviness.

9. Harness the Power of Diuretic Plants

Herbs such as dandelion, nettle, horsetail, and green tea are known for their cleansing properties.

You can consume them as infusions or natural supplements, always with medical guidance.

10. Lastly, to Prevent Water Retention, Watch Your Cooking Methods

Eliminate Water Retention – PHOTO: Envato

Avoid frying or overboiling your meals.

Instead, cook with steam, in the oven, or “en papillote” to preserve nutrients and enhance flavor without adding salt.

Water retention can be prevented with a low-sodium diet, proper hydration, and regular physical activity.

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Lifestyle changes combined with the choice of fresh foods make all the difference in helping you feel lighter and healthier.

Disclaimer: This article is for educational and informational purposes only. If you experience persistent swelling, weight gain, or general discomfort, consult your doctor for proper diagnosis and treatment.

Which of these tips could you apply today to reduce water retention?

SOURCE: Spanish Heart Foundation – “Solve Water Retention” / Neoactives