Avoid eating out. Restaurant food usually contains more sodium than a home-cooked meal.
Replace refined carbohydrates with whole grains. Choose high fiber, whole grain breads and cereals instead of white bread. Make brown rice, quinoa, and other ancient grains to serve along with your protein and vegetables. Introduce fiber into your diet in stages, since your digestive system may need time to adjust.
This is especially beneficial if your bloating is due to premenstrual syndrome (PMS). If your water retention is due to heart failure, kidney disease, or other medical conditions, speak with your doctor about how much water to drink every day. [7] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source If you’re thirsting for something with a little more taste, try hot or iced herbal teas, or add lemon, lime, or cucumber slices to your water. Avoid sugary drinks, like soda, since your kidneys will need to process the sugar and it will reduce the benefits of the hydration.
However, natural diuretics like cranberry juice and cabbage can be beneficial in decreasing fluid retention. [9] X Research source
Oranges, chili peppers, red and green bell peppers, kale, broccoli, papaya, strawberries, cauliflower, brussel sprouts, pineapple, kiwi, and mango are good sources of vitamin C. [11] X Research source Vitamin A shows up in sweet potatoes, carrots, spinach, kale, swiss chard, winter squash, and the greens of mustard, collard, turnip and beets. [12] X Research source
Minimize the amount of time you sit or stand in one place. If you are suffering from fluid retention, walking or exercising in smaller amounts two or more times per day may help you lose fluid faster than a single workout. Exercise your legs when you’re on a flight. Get up and walk up and down the aisles, or do calf raises at your seat. Your body is likely to retain fluid on the journey; however, you can reduce water weight by moving as frequently as possible.
Consult your doctor before starting a new rigorous workout plan. Always stay hydrated when exercising! You want to lose extra water from sweating, but not cause yourself harm from dehydration. Take a water break at least every 20 minutes. Be aware that when you first start a new workout program, you might actually gain weight temporarily from storing water in your muscles. That’s why exercising regularly is helpful. [14] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Absolutely do not starve yourself – this can make water retention worse!
Make boring household cleaning an enjoyable workout by putting on some music and picking up the pace. Dance your way through daily chores for a fun and productive workout.
Ideally, raise your legs above the level of your heart. This helps to decrease fluid pooling and send blood back to your heart.
Say something like, “I exercise and eat healthy, but still feel bloated. Do you think any medicine I take is causing a problem?”
Make sure you’re getting enough sleep every night. If you don’t sleep enough, your stress levels will be higher. [20] X Expert Source Christopher CarreiroCertified Personal Trainer Expert Interview. 2 March 2021.
