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Tips to reduce water retention in the hot weather

At the end of a long day in this weather it isn’t unusual for your ankles or hands to feel swollen or bloated. Maybe your shoes are tighter or rings are harder to get off. To help identify the causes of your swelling it may help to write a food diary. This will help to make connections between certain foods and periods of bloating/swelling.

If you are pregnant or are concerned that it is not just the weather (it may be medication or health issues PLEASE contact your GP first) 

Below are some tips to help reduce that swollen feeling

Dietary Changes

Eat less salt.

Most of the salt we eat comes from processed foods, such as soups, sauces, packaged snacks and even shop-bought bread. Choose, instead, unprocessed fresh foods such as fruits, vegetables and whole grains. When you do eat processed foods, choose ‘low-salt’ or ‘low-sodium’ versions.

Get more potassium from your diet.

Potassium is a mineral that does not work directly as a diuretic, but the right balance of potassium and sodium in your body is crucial for regulating fluid levels. Most people get too little potassium and too much sodium. Eat plenty of fruits and vegetables that are high in potassium.

  • Bananas, Avocados, Potatoes, Oranges, Orange Juice, Meat, Poultry, Milk, Yogurt

Natural Diuretics

These are foods which will help your system to pass urine, so more of them and you will pass more water.  All contain chemicals that work as natural diuretics.

  • Celery, watermelon, asparagus, Cucumber, Cabbage, Parsley, Salad leaves, Cranberry juice

Supplements

These can help with improving the way in which the bodies systems work, and therefore reduce water retention.

*HOWEVER you need to make sure nothing will interact with any meds you are taking.

  • Calcium, magnesium, manganese, *evening primrose oil & chaste tree

Cutback on dehydrating drinks

Cut down on drinks like coffee, tea and alcohol as they encourage your body to retain water.

Drinking more water.

If you’re dehydrated, your body stores water. Also, when you drink more water, you’ll urinate more and pass more salt from your body. Fill a 2 litre jug with water every morning and try to finish it by the end of the day.

Essential Oils

Essential oils can help to reduce water retention, try using them to massage your legs or as a bath oil. Again you need to make sure that these wont interact with any medication, or if you are pregnant – you can use them.

  • Lavender, Rosemary, Geranium, Cyprus

If you are pregnant or are concerned that it is not just the weather (may be medication or health issues PLEASE contact your GP first) 

Take a water pill

Exercise daily

Try to do at least 20 minutes of exercise a day – even though it may be difficult, walking will really help pump those calves and will help with drainage.

Lie down and sit with your feet elevated

When resting and taking breaks try and keep your legs raised, however standing or sitting all day can cause fluids to drain into your feet and legs, so try to alternate position and don’t sit all day.

If you are pregnant or are concerned that it is not just the weather (may be medication or health issues PLEASE contact your GP first) 

See you osteopath

Osteopaths will discuss your symptoms and will offer advice, exercises and appropriate treatment to help improve fluid drainage. #osteopathyworks book an appointment today 

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