If you feel like the Goodyear blimp around "that time" of the month, join the millions of other women who feel likewise. Water retention is part of the premenstrual syndrome (PMS) package. During this time, hormonal fluctuations can cause havoc in a woman's body. In some women the monthly rise in estrogen turns on the faucet for the hormone aldosterone. Aldosterone, in turn, causes the kidneys to retain fluids and the woman to suddenly gain a few water-filled pounds.
While PMS is the major cause of water retention in women, water retention for both men and women can also be related to kidney problems, both serious (kidney disease) and commonplace (not drinking enough water). Heart, liver, or thyroid malfunctions can also play a role in water retention. And, of course, eating too many salty foods can turn your body into a water-storage tank.
Thanks to the effects of gravity, retained water tends to flow southward and pool in the feet, ankles, and legs, although no area of the body is immune. Try to elevate your legs frequently. If you suffer from the occasional bloated-cow feeling due to PMS, eating too much, or not drinking enough water, the kitchen is the place to deflate yourself. Give these home remedies a try to banish some of those extra fluids.
Home Remedies from the Cabinet
Salt. Around the time you expect your period, drastically reduce your salt intake. Sodium increases fluid retention, so don't use the salt shaker. And if recipes call for salt, try adding more pepper or another spice instead. But, most importantly, cut down on processed foods and fast foods, all of which are overflowing with salt.
Home Remedies from the Counter
Bananas. Go ape and grab a few bananas. Slice 'em on your cereal, make a smoothie, or just peel and eat them plain. Bananas contain high amounts of potassium, which helps eliminate fluid retention. Not a banana fan? Gobble down a handful of raisins instead.
Home Remedies from the Freezer
Ice. When ankles puff up, applying an ice pack can help bring them back to normal size. Place ice cubes in a plastic bag with a zipper seal, wrap a light towel around the bag, and apply for five to ten minutes. A bag of frozen veggies also works well. In summertime, dip legs (ankle-deep) into a bath of ice water. People who have diabetes or poor circulation in their feet should skip the ice bath, however, unless directed to use it by their physician.
Home Remedies from the Refrigerator
Cabbage. A natural diuretic, cabbage can be added to salads or sandwiches. Enjoy a side of coleslaw for lunch.
Cranberry juice. Another natural diuretic. Drink it straight from the bottle.
Yogurt. Too many rich treats will cause stomachs to bloat. If you've overindulged and are feeling the effects, treat your stomach to a cup of plain, low-fat yogurt that contains active cultures. The active cultures aid in digestion and increase the good bacteria in the gut.
Home Remedies from the Sink
Water. When you feel waterlogged, guzzling a glass of H2O might be the last thing on your mind. But it may be the best thing for you. Water flushes out the system better than anything else and can reduce premenstrual bloating. Drink 8 to 10 glasses a day; more when you exercise. (NOTE: This advice is only for PMS bloating. If your water retention is caused by any other medical condition, be sure to ask your doctor before drinking extra water -- it may not be good for you.)
Home Remedies from the Supplement Shelf
Vitamins A and C. When you feel like a balloon, try to increase your intake of vitamins A and C, both of which help diminish the fragility of capillaries and decrease water retention.
Do's and Don'ts
DO lift your legs! Ankles can swell like sourdough bread, thanks to water retention. Luckily, avoiding the baguette look just takes a little movement. Exercises that work the calf muscles help move blood and excess fluid out of the ankle area. Regularly walking, running, bicycling, and aerobic dancing can work wonders. If ankles swell while seated at work, try lifting your legs up parallel to the floor every few minutes. During breaks, walk around the office or up the stairs. Spend a portion of the lunch hour on your feet, exercising.
DO keep your feet up. While resting, reading, or watching television, prop a pillow under those tootsies. A little help from gravity can go a long way in draining fluid from swollen limbs.
DO cross off the notion that crossing your legs is the way to sit. Doing so limits the blood flow through the thigh veins, in turn aggravating the swelling in the lower legs.
DO toss out tight clothing. If you have to squeeze into your pants, you can be guaranteed that pressure is being placed on your upper thighs and waist, in turn restricting the removal of fluids from the lower legs.
DO limit alcohol intake.
DON'T smoke.
DO stay away from junk food. Not only is it bad for you, but the excess salt tips the scales.
DO eat 6 small meals a day, rather than 3 big ones.
Water retention is usually nothing more than an uncomfortable occurance. If the bloat hits you once a month, these home remedies might help you shed that extra water and find some relief.
