Whenever too much water builds up in our body, we start to resemble a balloon. This type of “bloat” is usually temporary and can be remedied with a few things. If the problem is reoccurring, then it’s time to either reassess your lifestyle or check in with the doc. Let’s get into the ins and outs of water retention and come up with a plan of action the next time it rears its ugly, bloaty head!

Causes:

Like I said before, there are many reasons why you may be retaining extra fluid. Once again, always talk to your doctor if you suspect your issue might be something deeper!

• Diet: Pay close attention to what goes into your body. Food intolerances (eggs, dairy, soy, gluten) often lead to bloating, as do problematic foods like raw veggies, legumes, carbonated drinks, and FODMAPs (read more on the other foods that might be bloating you here).
• Menstruation: Don’t freak out if your period is giving you the bloat. It comes with the territory of being a woman. Fluctuating hormones also leads to more bloating, so if you’re experiencing things like moodiness, irregular periods, acne, hair loss, and cramps, consider checking with your doctor and finding out which hormones are out of balance.
• Lack of Movement: Too much sitting (or standing) with minimal movement often leads to fluid buildup in the body. Modern living also has little room for exercise, which prevents stagnation.
• Flying: Don’t be surprised if your retention is caused by traveling! Not only are you inactive, but you’re also trapped in a tiny box of trapped, dry air and compression, the perfect recipe for bloating.
• Medications: Some medications are known for creating fluid retention, including over-the-counter (OTC) pain relievers (ibuprofen or NSAIDs), antidepressants, blood pressure medications, and chemotherapy medication. [1]
• Genes: You may be genetically predisposed to holding in more water than others, and your lifestyle might be triggering the expression of these unfortunate genes. Your genetics are not the end all be all though, you can make a lot of difference by optimising your healthy lifestyle.
• Lymph System: Your lymphatic system is a big network that’s spread throughout your body. It regulates the immune system, acts as the body’s “sanitation department,” and maintains fluid balance. Lymph stagnation and disorders (such as lymphedema) often result in fluid retention. [2] [3]
• Pregnancy:It’s not unusual to experience swelling during pregnancy. But if it’s your entire body (face, ankles, arms, etc.), then get medical help immediately. This could be preeclampsia (toxemia), which can evolve into blurred vision, sensitivity to light, abdominal pain, and seizures or convulsions. [4]
• Other Conditions: Once again, talk to your doctor if your fluid retention is more than an occasional nuisance. You’ll want to rule out things like kidney disease, liver cirrhosis, pulmonary edema, and deep vein thrombosis (DVT). [2]
• Chronic Inflammation: Same as before, get checked out if you happen to be experiencing a ton of inflammation. This could be in the form of inflammatory bowel disease (IBD), such as Crohn’s and Ulcerative Colitis, irritable bowel syndrome (IBS), cancer (colon, ovarian, pancreatic, stomach, etc.) or autoimmune disease (i.e., Celiac). [5]
• Sodium: Like it or not, sodium is often a trigger for fluid retention. While it certainly has its benefits (such as hydration), you can get too much of a good thing.

Remedies

What can be done about fluid retention? First, identify the root cause. Start connecting the dots and noticing what happens around the time of your retention. Second, get help if needed. If the cause of your fluid retention is just your period or eating certain foods, then it shouldn’t be anything to worry about. Otherwise, get checked out by a doctor to rule out any underlying conditions such as IBD or lymphedema.

With that in mind, here are some things to try at home:

• Support Your Lymph: I won’t get into this too much (since I’ve already covered it before), but the best way to support your lymph is through exercise. But don’t let your ZGYM workouts (or standing desk) be your main sources of activity. If all you do is stand all day and do one 15-minute workout with me, then you’re still likely to experience some retention. My advice? Focus on your NEAT! Bonus, get a lymphatic drainage massage to target your lymph!
• Balance Sodium:Salt is incredibly important for your health. But to avoid retention, you’re going to have to balance it with sufficient water and minerals. Make sure to drink up and include plenty of minerals into your diet. The top ones being magnesium (spinach, cacao, almonds) and potassium (bananas, leafy greens, avocados). Consider looking into a quality electrolyte powder, too (my favorite is Ultima Replenisher).
• Herbs & Foods: Some foods are known to help reduce bloating and fluid retention. These include parsley, dandelion, hibiscus, cranberry, corn silk, aloe vera, horsetail, garlic, fennel, and nettle. (As always, these are not meant to treat; use your best judgment when in doubt.) [6]
• Diet: If the cause was food, then the remedy might be the same. First, cut out processed and problematic foods such as wheat, dairy, and soy (if those are causing the retention). Next, play around with your macros. Consider lowering your carbs and upping your protein intake. And by carbs, I mean white rice, pasta, bread, and desserts.) Carbs cause the body to store extra water and lowering them even just a tiny bit can help. (As for protein, deficiencies are known to cause low levels of albumin, which can further lead to edema (swollen belly). [7] Finally, if you’re dealing with inflammation, consider adding anti-inflammatory foods like turmeric, ginger, salmon, and berries that are known to reduce it. [8] [9]
• Lifestyle: If you’re a frequent traveler, check out this post on how to fix your travel bloat. At home, consider doing inversion therapy or elevating your feet a few minutes every day. (A simple trick is to lie down and lift your legs up the wall.) Consider investing in compression sleeves, or voodoo bands which I use in Mob Therapy. If your digestion is always out of whack, talk to your doctor and start working to improve it (more on that here).

Alright, everyone! Hope these tips helped. If you’ve got any fluid retention advice of your own, please share it in the comments!

Sources:

[1] https://www.healthline.com/health/water-retention#causes
[2] https://www.webmd.com/diet/why-am-i-retaining-water#1
[3] https://www.webmd.com/a-to-z-guides/what-are-lymph-nodes
[4] https://www.webmd.com/baby/preeclampsia
[5] https://www.health.harvard.edu/diseases-and-conditions/whats-causing-that-belly-bloat
[6] https://www.healthline.com/nutrition/6-ways-to-reduce-water-retention#section5
[7] https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/Fluid-retention-oedema
[8] https://www.medicalnewstoday.com/articles/187978.php
[9] https://www.medicalnewstoday.com/articles/320603.php