Natural Ways to Ease Water Retention

Oedema, or water retention, is swelling caused by excess fluid building up in the body, and it is a common problem. Many factors can contribute to it, including an unbalanced diet, not drinking enough water, inactivity and hormonal changes. There are natural, everyday habits that may help support your body's fluid balance. Here are some well-known ones.

1. Drink more water

Drinking enough water helps the body get rid of waste and excess fluid. Having 2 to 3 litres of water a day may help ease water retention.

• Drinking water with lemon may support digestion.
• Some people like to add a few drops of apple cider vinegar to warm water in the morning.

2. Eat foods rich in potassium

Potassium helps regulate the balance of sodium in the body, which can help ease water retention.

• You can eat potassium-rich foods such as bananas, avocado, sweet potato, spinach and pumpkin.

3. Cut down on salt

Too much salt can make the body hold on to fluid. Limiting processed foods and fast food can help you avoid this.

• Instead of salt, you can use natural flavourings such as ginger, thyme and lemon juice.

4. Herbal teas and natural drinks

Some herbal teas and natural drinks are traditionally used to help the body release excess fluid.

• Parsley tea: parsley is a natural diuretic and is traditionally used to support the passing of excess fluid.
• Nettle tea: traditionally used to ease bloating.
• Green tea: may support the passing of fluid.
• Coconut water: contains electrolytes and may help ease bloating.

5. Keep moving and exercise

Regular exercise supports circulation and the lymphatic system, which can help the body move fluid around.

• Gentle walks and stretching exercises such as yoga and pilates support blood circulation.
• Lymphatic drainage massage may help move fluid that has built up in the body.

6. Eat healthy fats

Omega-3 fatty acids may help reduce inflammation, which can play a part in swelling.

• Salmon, walnuts, flaxseed and olive oil are good ways to include healthy fats in your diet.

7. Cut down on sugar and refined carbohydrates

Sugar and refined carbohydrates such as white flour can cause swings in blood sugar levels, and the body may hold more water as a result.

• Balance your sugar intake with wholegrains, vegetables and natural sweeteners.

8. Eat foods rich in probiotics

Gut health is important when it comes to bloating. A well-functioning digestive system supports the body's handling of fluid.

• You can support your gut health by regularly eating foods rich in probiotics, such as yoghurt, kefir, pickles and kombucha.

9. Try alternating warm and cool water

To support circulation and the lymphatic system, you can try alternating between warm and cool water in the shower.

• Washing your face with cool water in the morning and soaking your feet in warm water may help ease puffiness.

10. Get enough sleep and manage stress

Poor sleep and stress can raise cortisol levels and cause the body to hold on to water.

• Getting 7 to 9 hours of good-quality sleep a night supports the body's normal functioning.
• Meditation, deep breathing and relaxing activities can help lower your stress levels.

Water retention can often be eased by healthy eating and lifestyle changes. Drinking more water, eating foods that naturally support fluid balance and exercising regularly are all helpful habits. You can bring the tips above into your daily life to help you feel lighter and more energetic. If swelling is persistent, affects only one leg, or comes with breathlessness or pain, please see your doctor.

This article is for general information only; please consult your doctor and dietitian about your own situation.