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Water retention is a common symptom of premenstrual syndrome. Explore these effective home remedies to help reduce excess fluid buildup. Check out more images of home remedies.
©iStockphoto.com/ Kristian StensønesIf you feel unusually bloated during your menstrual cycle, you're not alone. Millions of women experience this discomfort. Water retention is a typical aspect of premenstrual syndrome (PMS). Hormonal changes during this period can disrupt the body's balance. For some women, increased estrogen levels trigger the release of aldosterone, a hormone that prompts the kidneys to hold onto fluids, leading to temporary weight gain from water retention.
Although PMS is a primary cause of water retention in women, both men and women can experience it due to kidney issues, ranging from severe conditions like kidney disease to simple dehydration. Heart, liver, or thyroid disorders may also contribute to fluid retention. Additionally, consuming excessive salty foods can cause your body to store more water.
Due to gravity, retained fluids often accumulate in the lower body, such as the feet, ankles, and legs, though other areas can also be affected. Elevating your legs regularly can help. If you occasionally feel bloated from PMS, overeating, or insufficient water intake, your kitchen holds the key to relief. Try these home remedies to help eliminate excess fluids.
This content is provided for informational purposes only and is not intended as medical advice. The Editors of Consumer Guide (R), Publications International, Ltd., the author, and the publisher are not responsible for any outcomes resulting from treatments, procedures, exercises, dietary changes, actions, or medications undertaken after reading this information. This publication does not constitute medical practice, nor does it replace professional advice from your physician or healthcare provider. Always consult your doctor or healthcare professional before starting any treatment.
1: Avoid Salt
As your period approaches, significantly reduce your salt consumption. Sodium contributes to fluid retention, so avoid adding salt to your meals. If a recipe requires salt, consider substituting it with pepper or other spices. Most importantly, limit your intake of processed and fast foods, as they are typically high in sodium.
2: Eat Bananas
Bananas are rich in potassium, which helps reduce fluid retention.
Imagemore/Getty ImagesIndulge in bananas by adding slices to your cereal, blending them into a smoothie, or enjoying them as they are. Bananas are packed with potassium, which aids in reducing fluid retention. If bananas aren’t your favorite, try snacking on a handful of raisins for similar benefits.
3: Use Ice Packs
For swollen ankles, ice packs can help reduce the swelling. Fill a zipper-sealed plastic bag with ice cubes, wrap it in a thin towel, and apply it for five to ten minutes. A bag of frozen vegetables can also serve the same purpose. During summer, soaking your legs in ice water up to the ankles can be effective. However, individuals with diabetes or poor foot circulation should avoid this method unless advised by their doctor.
4: Consume Natural Diuretics
Cranberry juice acts as a natural diuretic, helping to flush out excess fluids.
Rosemary Calvert/Photographer's Choice/Getty ImageCabbage, a natural diuretic, can be incorporated into salads or sandwiches. Try adding a side of coleslaw to your lunch for a refreshing touch.
Cranberry juice is another excellent natural diuretic. Enjoy it directly from the bottle for a quick and effective remedy.
5: Eat Yogurt
Low-fat yogurt contains active cultures that promote healthy digestion.
©iStockphoto.com/Joe BiaforeOverindulging in rich foods can lead to bloated stomachs. If you're feeling the effects, soothe your stomach with a cup of plain, low-fat yogurt containing active cultures. These cultures aid digestion and boost beneficial gut bacteria.
6: Drink Water
Although drinking water might seem counterintuitive when you're feeling bloated, it can actually help. Water is the most effective way to flush out your system and alleviate premenstrual bloating. Aim for 8 to 10 glasses daily, and increase your intake when you exercise. (NOTE: This recommendation applies only to PMS-related bloating. If your water retention is due to another medical condition, consult your doctor before increasing water intake, as it may not be advisable.)
7: Take Your Vitamins
Vitamins A and C are known to help reduce water retention.
Paul Tearle/Getty ImagesIf you're feeling bloated, consider boosting your intake of vitamins A and C. These vitamins strengthen capillary walls and help reduce fluid retention.
8: Dos and Don'ts
- DO elevate your legs! Swollen ankles caused by water retention can resemble puffy bread. Fortunately, simple movements can prevent this. Activities that engage the calf muscles, such as walking, running, cycling, or aerobic dancing, help circulate blood and reduce fluid buildup. If your ankles swell while sitting at work, lift your legs parallel to the floor periodically. Take short walks or use the stairs during breaks, and spend part of your lunch hour on your feet.
- DO keep your feet elevated. While relaxing, reading, or watching TV, place a pillow under your feet to help gravity drain excess fluid from swollen limbs.
- DO avoid crossing your legs. This position restricts blood flow through the thigh veins, worsening swelling in the lower legs.
- DO avoid tight clothing. Tight pants can compress your thighs and waist, hindering fluid drainage from the lower legs.
- DO limit alcohol consumption.
- DON'T smoke.
- DO avoid junk food. It's unhealthy, and the excess salt exacerbates water retention.
- DO eat 6 small meals daily instead of 3 large ones.
Water retention is often just an uncomfortable but temporary issue. If you experience monthly bloating, these home remedies may help you shed excess fluid and find relief. For more information, visit Home Remedies for Premenstrual Syndrome or explore our main Home Remedies page for a comprehensive list of remedies and the conditions they address.
About the Authors
Timothy Gower is a freelance writer and editor whose work has been featured in numerous publications, including Reader's Digest, Prevention, Men's Health, Better Homes and Gardens, The New York Times, and The Los Angeles Times. He has authored four books and serves as a contributing editor for Health magazine.
Alice Lesch Kelly is a Boston-based health writer whose work has appeared in prominent magazines like Shape, Fit Pregnancy, Woman's Day, Reader's Digest, Eating Well, and Health. She has co-authored three books focused on women's health.
Linnea Lundgren brings over 12 years of experience in researching, writing, and editing for newspapers and magazines. She is the author of four books, including Living Well With Allergies.
Michele Price Mann is a freelance writer whose work has been featured in publications such as Weight Watchers and Southern Living magazines. Previously, she served as the assistant health and fitness editor at Cooking Light magazine, and her career is dedicated to exploring and writing about health topics.
About the Consultants
Ivan Oransky, M.D., serves as the deputy editor of The Scientist. He has authored or co-authored four books, including The Common Symptom Answer Guide, and has contributed to publications like the Boston Globe, The Lancet, and USA Today. He holds roles as a clinical assistant professor of medicine and an adjunct professor of journalism at New York University.
David J. Hufford, Ph.D., holds the position of university professor and chairs the Medical Humanities Department at Pennsylvania State University's College of Medicine. Additionally, he is a faculty member in the departments of Neural and Behavioral Sciences and Family and Community Medicine. Dr. Hufford is an editorial board member for several journals, including Alternative Therapies in Health & Medicine and Explore.
