Hands up who knows the feeling: some days you slide your favourite Nike leggings straight on; others, getting dressed is its own mini workout. You don’t know why. You’ve been eating well, smashing the gym and learning how to meditate has really helped manage your stress. You know it will pass but right now it’s an inconvenience and a nuisance.
The culprit? Water retention, AKA fluid retention, AKA very annoying.
In other words, the dreaded bloating. Now picture this scene. Instead of your fluid retention gradually dispersing, it lingers. One week passes, two weeks go by, and another. And you are still as ballooned as ever. Sucky, yes. Course for concern? It could be. In fact, it could be the sign of a more series underlying health issue.
Whilst you’re quick to Google how to get rid of bloating, director and GP at Your Doctor Dr Riccardo Di Cuffa explains that fluid retention is complex. He says: ‘It can occur for a number of reasons. Some of these are nothing to worry about; others are more serious and require medical attention.’
If your water retention hasn’t settled down within two weeks, continues beyond 3-5 weeks, or is accompanied by other symptoms such as pain and redness of the skin, Di Cuffa advises visiting your GP.
So, before you immediately start blaming your period and booking in for a massage, read on to see whether you’re experiencing any other symptoms and should rain check for an appointment with your GP.
9 unknown (yet common) causes of water retention
1. Your ‘healthy’ lifestyle is a little off
When was the last time you made every meal in the week from scratch? Be honest. If you are regularly hitting that target – kudos to you. But for most of you, chances are, a sneaky vegan ready made meal or takeaway creeps its way in. ‘Convenience foods are a godsend,’ says Lang.
‘But the salt they contain can make your body hang onto water to maintain a balance in your cells: hence that bloated face in the mirror. And you all know that white refined carbs make your blood sugar levels spike, which causes a speedy release of insulin. But too much insulin can also trigger your kidneys to re-absorb salt, causing your body to hold onto even more fluid.’
Should I visit my doctor for this water retention?
Yes. A high-salt diet can increase your chances of high blood pressure and chronic water retention, which, over time could lead to kidney and heart disease. Lang suggests swapping in complex carbs and eating small meals across the day to keep blood sugar levels stable. And going easy on the salt. ‘Boost flavour with herbs, spices and citrus,’ she says.
2. It’s almost that time of the month
Water retention in your period is super normal. ‘Many women will notice water retention in the two weeks leading up to their period,’ says registered nutritional therapist Kym Lang. You’ve those pesky hormones oestrogen and progesterone to thank for that.
‘Their changing levels, around the time of ovulation, control how much water your body retains,’ Lang says. You don’t need an expert to tell you that everyone’s hormone levels are different and this is why some of you puff out each month, like clockwork, whereas others might experience a little bit of mild bloating, now and then.
Should I visit my doctor for this water retention?
No. Period-related fluid retention will gradually disperse once your hormone levels change again and you start your period.
Lang suggests reducing your salt intake and supping your magnesium in the run-up to your period to alleviate symptoms, and, when your period starts, drinking plenty of water to support your kidneys and encourage them to flush out more liquid. You could also try these other tips for preventing period weight gain.
3. You use a hormonal contraception
It may help keep you regular but chances are that pill your on is also responsible for your monthly bloat. According to Dr Di Cuffa, many contraceptives offer water retention as a side effect – how kind of them – and it all comes back down to hormones.
‘Oestrogens and progesterone affect your body’s ability to excrete water meaning you temporarily gain what is essentially a water weight,’ says Dr Di Cuffa. ‘That should normalise when your period starts.’
Should I visit my doctor for this water retention?
No. It’s just a bit of a nuisance. And not something to consider coming off the pill for. Fill up on foods containing vitamin B6, which are thought to help reduce water retention – a bowl of porridge topped with a banana should get you off to a flying start, says Lang. Then when your period strikes, switch to a low-bloat bowl of Bircher muesli, instead.
4. You’re pregnant
5. You’re showing symptoms of menopause
‘Hormone levels fluctuate dramatically around the time of the peri-menopause, making fluid retention more likely and more frequent,’ says Lang.
‘You’re even more susceptible if you experienced water retention or other PMS symptoms when you were younger.’
Should I visit my doctor for this water retention?
If you’re showing other menopause symptoms, then it’s worth getting yourself checked out as there are treatments available. If it turns out you’re experiencing monster PMS symptoms, this might help.
6. You’ve been on a long-haul flight
It’s the reason so many of you like to travel in your gym kit – who wants the discomfort of tight jeans after take-off? It’s partly the result of all that sitting down – exercise is essential for lymph function – but it could also be that a change in your routine and diet means your bowels aren’t moving quite as they should.
‘Constipation obstructs blood and lymph flow in the abdominal area leading to swollen ankles and legs,’ Tzenichristos says.
Should I visit my doctor for this water retention?
It shouldn’t be but it’s why it’s always best to bag an aisle seat. Ankle rolls, flexing your feet, pointing your toes and regularly walking around the plane will all help to increase circulation and reduce swelling. And if you can, swerve that glass of Sauvignon Blanc for an orange juice – vitamin C supports your blood vessels and improves their contractions says Tzenichristos.
7. You’ve got a problem with your kidneys
Kidneys are like little recycling plants. While you’re busy enjoying Happy Hour, they’re filtering your blood, sorting out the bits (think fluids and minerals) in it that can be reused by the body, from those that need to be excreted as waste.
So, if they stop functioning properly, the waste – which will also include water – will build up, leading to water retention.
Should I visit my doctor for this water retention?
Yes, according to Dr Di Cuffa, this could be a warning sign of kidney failure, which is often symptomless until the advanced stages. Watch out for other giveaways such as anaemia, an increased need to pee, difficulty sleeping, muscle cramps, headaches and unexplained weight loss.
8. Your thyroid is out of whack
Your thyroid plays a key role in keeping your energy levels up. So, if it goes a little haywire – something which is typically caused by your immune system accidentally attacking it – you’re going to start feeling tired, headachey and continuously cold. You also may experience heavy periods and, you guessed it, fluid retention.
Should I visit my doctor for this water retention?
Yes. Best get checked. Left untreated, an underactive thyroid could lead to heart disease, pregnancy problems and, if the gland swells, difficulty breathing.
9. Change in temperature
It’s not your imagination that the body swells during hot weather – it does. And normally on the day when you’re about to strip off and already feeling a tad anxious.
Should I visit my doctor for this water retention?
Obviously, no. The solution – drink more and cool down. ‘If you’re dehydrated, your tissues hold on to water due to the water scarcity,’ Tzenichristos says.
It also happens if you have too many iced lattes. ‘Excessive caffeine leads to poor fluid drainage and water retention,’ says Tzenichristos. ‘Switch to a diuretic herbal tea, such as dandelion leaf tea, or simply water. Alternating hot and cold temperatures in the shower will also help to boost circulation.’
This article originally appeared on Women’s Health
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