Understanding Bloating and Water Retention
Bloating can happen after a big meal or around your period, but if it happens often, it’s good to find out why and how to address it. One common cause of bloating is water retention.
What is Water Retention?
Water retention means your body is holding onto extra fluid. To deal with it quickly, you first need to figure out the cause and then follow the right steps to fix it.
Signs of Water Retention
You might be retaining water if you feel constantly bloated, notice sudden weight gain, or see swelling in your hands and feet, like your rings not fitting. If your symptoms don’t improve in two weeks, last more than five weeks, or come with pain and redness, see a doctor.
Water retention can have several causes:
Diet Issues: Eating a lot of ready-made or takeaway food high in salt can lead to water retention. Refined carbs can spike blood sugar, causing your body to hold more fluid. Try cutting back on salt and choosing complex carbs.
Hormonal Changes: Many women experience bloating before their period due to hormonal changes. This usually goes away once your period starts. Reducing salt and taking magnesium can help, and drinking plenty of water can support your kidneys.
Birth Control: Hormonal contraceptives can cause temporary water retention. This should normalize with your period. Eating foods with vitamin B6, like bananas, may help.
Pregnancy: Swelling in your legs and ankles during pregnancy is normal due to the growing baby and extra pressure on blood vessels. Elevating your legs and gentle exercise like swimming can help.
Menopause: Hormonal changes during menopause can lead to more frequent water retention. If you have other menopause symptoms, consult a doctor for possible treatments.
Long Flights: Sitting for a long time on flights can cause swelling in your legs. Move around regularly, flex your feet, and stay hydrated. Avoid excessive caffeine and opt for vitamin C-rich drinks.
Kidney Problems: If your kidneys aren’t working properly, waste and water can build up, causing swelling. If you notice symptoms like tiredness, increased urination, or muscle cramps, see a doctor.
Thyroid Issues: An underactive thyroid can cause fluid retention along with other symptoms like tiredness and heavy periods. Consult a doctor if you suspect thyroid problems.
Temperature Changes: Hot weather can make you swell. Drink plenty of water, avoid excessive caffeine, and try alternating hot and cold showers to reduce swelling.
How Long Does Water Retention Last?
Water retention can last from a few days to a few weeks depending on the cause. If it persists beyond two weeks or lasts more than five weeks, consult a doctor. If you experience trouble breathing or chest pain, seek immediate medical help.