Water retention, also known as fluid retention or edema, occurs when excess fluids build up in your body.

在循环系统或组织和腔内发生水保留。它可能会导致手，脚，脚踝和腿部肿胀。

有几个潜在的原因，包括：

  • Hormonal changes.Water retention may occur during pregnancy or before a menstrual period as a result of changes in levels of certain hormones, such as progesterone ( 1 ).
  • 缺乏身体活动。People who are physically inactive — whether they’re unable to walk for medical reasons or are simply sitting through a long flight — may be affected by fluid retention, particularly in the lower legs ( 2 ).
  • 肾脏疾病。因为肾脏负责维持液体水平，所以慢性肾病的人经历液体保留（ 3. ).
  • Heart failure.If your heart can’t pump enough blood through your body as a result of congestive heart failure, you may experience fluid buildup in your lungs and your arms and legs ( 4. ).
  • Capillary damage.Damage to the capillaries — small blood vessels that deliver nutrients to your cells — may cause excess fluid to enter the spaces between your cells, leading to water retention ( 5. ).
  • 淋巴系统问题。The lymphatic system plays a key role in immune health and fluid balance. Injury, infections, certain types of cancer, and even local cancer treatment may cause lymphatic issues, leading to fluid buildup and swelling ( 6. ).
  • Obesity.Obesity may be associated with increased water retention in the core, arms, and legs ( 7. ).
  • Malnutrition.A severe protein deficiency can cause kwashiorkor, a condition characterized by fluid retention and an enlarged stomach (8.).
  • Infections.Some infections may trigger inflammation and swelling, which are normal parts of your body’s immune response ( 9. ).
  • 过敏。When your body detects an allergen, it releases a compound called histamine, which causes fluid to leak from your capillaries into the surrounding tissues, leading to short-term swelling and inflammation ( 10. ).
  • Medications.某些药物，包括口服避孕药，皮质类固醇，非甾体抗炎药（NSAIDs），钙通道阻滞剂和一些糖尿病药物可能会增加水保留（11.).

虽然液体保留可能是几个需要医疗的严重条件的符号，但您可能能够用一些简单的步骤减少它 - 只要您的肿胀是轻微的，并且您没有潜在的健康状况。

Here are 6 ways to reduce water retention.

盐is made up of sodium and chloride.

Sodium binds to water in your body and helps maintain the balance of fluids both inside and outside your cells.

If you often eat foods that are high in salt, such as manyprocessed foods，你的身体可能会保留水。事实上，这些食物是大多数西方饮食中最大的钠膳食来源（ 12. ).

The most common advice for reducing water retention is to decrease钠摄入量。However, the research on this is mixed.

Several studies have found that increased sodium intake leads to increased fluid retention. However, many other factors are involved in regulating fluid balance, and the effects of salt on water retention may vary from person to person ( 13. 那 14. 那 15. 那 16. ).

summary

Sodium binds to water in your body. While research on the topic is inconclusive, decreasing your salt intake may help reduce water retention.

Magnesium is a very important mineral. It’s involved in more than 300 enzymatic reactions that keep your body functioning properly ( 17. ).

Moreover, increasing your magnesium intake may help reduce water retention.

In fact, some research suggests that magnesium supplements may help decrease symptoms of premenstrual syndrome (PMS), including bloating and water retention ( 18. ).

For example, one older study found that taking 250 mg of magnesium per day improved several symptoms of PMS, including bloating. But keep in mind that further studies are necessary ( 19. ).

Goodsources of magnesiuminclude nuts, whole grains, dark chocolate, and leafy green vegetables ( 17. ).

它也是如此supplement。

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虽然需要更多的研究，但有些研究表明镁可能有助于降低与PM相关的水保持率。

Vitamin B6 is a water-soluble vitamin thatplays a central rolein red blood cell formation, protein metabolism, brain function, and immune health ( 20. ).

It also regulates fluid balance and may help reduce water retention.

例如，一项较旧的研究发现，维生素B6可能会降低PMS的女性中的膨胀和流体堆积（ 19. ).

其他几个研究描述类似的发现,noting that this vitamin may reduce PMS symptoms such as bloating when used alone or combined with other supplements such as calcium ( 21. 那 22. ).

虽然缺乏维生素B6对PMS外的液体保留缺乏研究，但您可以通过食用食物轻松增加您的摄入这种维生素香蕉那potatoes, chickpeas, walnuts, and tuna ( 20. ).

summary

Vitamin B6 may help reduce water retention in those with PMS, but further studies are needed.

Potassium serves几个重要的功能，特别是关于心脏健康，肌肉收缩和神经功能（ 23. ).

It’s also essential for maintaining blood volume and fluid balance to help decrease water retention. It works by counteracting the effects of sodium to prevent fluid buildup and swelling, as well as by increasing urine production ( 23. 那 24. ).

值得注意的是，低钾水平甚至可能导致肠功能中断，导致胃腹胀和不适（ 25. ).

Thus, eating enough富含钾的食物像香蕉，鳄梨和西红柿，对支持健康的液体平衡至关重要。

summary

Potassium plays a key role in fluid balance and may reduce water retention by increasing urine production and decreasing the effects of sodium.

蒲公英（Taraxacum Officinale.) has long been used as anatural diuretic民间医学。天然利尿剂可能通过增加尿造生产来减少水保留（26.).

In an older study, 17 people took 3 doses of dandelion leaf extract over 24 hours, which led to a significant increase in urine production ( 27. ).

All the same, larger, more recent studies are necessary.

Other studies in test tubes and animals have found that the diuretic properties of dandelion leaf extract may protect against conditions such as kidney stones. What’s more, this herb may offerother benefits那including antiviral, antifungal, and antioxidant effects (26.).

在向您的日常生活中添加蒲公英补充剂之前，请务必咨询医疗保健专业人员。

summary

Dandelion may help reduce water retention, especially when taken as a leaf extract. Still, more research is needed.

Refined carb sources像白面包，意大利面和饼干通常在碳水化合物中含有高碳糖和糖分，这可能导致血糖和胰岛素水平的快速钉（ 28. ).

通过增加肾脏中这种矿物质的重吸收，高胰岛素水平可能导致更多的钠保留。反过来，这可能导致身体的液体体积更多，水保留增加（ 29. ).

Additionally, your liver and muscles store carbs as glycogen, a form of sugar that’s bound to water. Because each gram of glycogen is stored with at least 3 grams of water, following a high carb diet may cause increased water retention ( 30. 那 31. ).

最好选择富含纤维whole grains相反，例如奎奴亚藜，燕麦，糙米或全麦面包。

summary

Eating refined carbs may contribute to water retention in several ways, so it’s best to replace these carbs with high fiber whole grains.

Though there’s limited research on natural remedies to reduce water retention, you can try a few other tips.

请注意，其中一些提示仅由轶事证据而不是研究支持。此外，最好在为您的日常生活添加补充剂之前，最好咨询医疗保健专业人士，特别是如果您有潜在的健康状况或正在服用任何药物。

  • 四处走走。只需步行和移动，可以有效地减少一些区域的液体积聚，例如下肢。提升你的脚也可能有所帮助。
  • Drink more water.Though it may sound counterintuitive, some people believe that increasingwater intakemay help reduce water retention ( 32. ).
  • Take horsetail.Both older and newer studies suggest that the herb horsetail may act as a natural diuretic ( 33. 那 34. ).
  • Try parsley.This herb has a reputation as a diuretic in folk medicine ( 35. ).
  • Supplement with hibiscus.roselle，一种物种hibiscus，长期以来一直用于民间医学作为一种利尿剂来增加尿液生产（ 36. 那 37. ).
  • Up your garlic intake.In ancient Greece, garlic was used to treat a variety of ailments and considered a natural diuretic ( 38. ).
  • 吃茴香。Some research suggests that fennel may have diuretic effects and increase urine output (39.).
  • Try corn silk.According to an older review, this herb is traditionally used for the treatment of water retention in some parts of the world ( 40 ).
  • Eat nettle.这种叶状绿色是另一个用于减少水保留和支持流体平衡的民间补救措施（ 41. ).
summary

Several other natural remedies may help reduce water retention, but their effects haven’t been widely studied.

许多因素，从荷尔蒙的变化和身体不活动到严重的健康状况，如心脏病或肾脏问题，可以有助于water retention。

Though medical treatments may be necessary depending on the cause, several simple dietary and lifestyle changes may help reduce water retention and promote fluid balance.

Following abalanced diet富含水果，蔬菜，全谷物和豆类，同时限制了您的加工食品和精制碳水化合物可能是特别有益的。

包括蒲公英叶提取物在内的几种草药和补充剂，也可能有助于减少膨胀和流体堆积。

If water retention persists even after you make changes to your diet or lifestyle, consult a healthcare professional to determine the best course of treatment.