Edema, also known as water retention, is the accumulation of fluid in the body’s tissues, including the circulatory system and specific areas such as the legs, feet, and hands. It occurs most often in women during pregnancy or before menstruation but can affect anyone under certain circumstances.

Individuals who are not physically active, those who travel on long flights, or people who take certain medications over a long period are also susceptible to edema. While many causes of edema are not life-threatening, the condition can be a sign of serious medical problems such as kidney disease or heart failure. Understanding the underlying causes of edema is essential, as it allows for effective prevention and management.

Causes of edema

1. Excessive sodium intake

Eating high-salt foods and insufficient hydration can trigger the body’s conservation mode, leading to water retention. Excess sodium causes cells to expand significantly. In addition to table salt, sodium is found in processed foods and canned vegetables. Interestingly, alternatives such as Celtic salt or Himalayan salt can mitigate the harmful effects of regular table salt.

2. Magnesium deficiency

Magnesium is essential for many body functions, and a deficiency can lead to water retention. Research suggests that taking 200 mg of magnesium daily can reduce edema, especially in women with premenstrual syndrome (PMS). Incorporating magnesium-rich foods such as yogurt, peas, dried fruits, dark chocolate, spinach, nuts, whole grains, avocados and dark green vegetables, or taking nutritional supplements, can alleviate this condition.

3. Vitamin B6 deficiency

Vitamin B6 plays a vital role in regulating various aspects of water balance in the body. A deficiency of this vitamin can contribute to edema. Studies published in the journal Care Science suggest that vitamin B6 supplements can reduce edema associated with menstruation. Good food sources of vitamin B6 include chicken, turkey, fish, potatoes (with skin), dried fruits, pistachios, bananas, and sunflower seeds.

4. Potassium deficiency

Potassium is essential for the proper functioning of organs, cells and tissues. It helps maintain water balance in the body. Low potassium levels, often due to high salt intake and insufficient potassium-rich foods, can cause water retention, weight gain, and muscle cramps. Foods high in potassium, such as watermelon and honey, can help counteract these effects by reducing sodium levels.

5. Dehydration

Inadequate water intake leads to dehydration, which prompts the body to retain water as a survival mechanism. Drinking plenty of water and potassium-rich juices regularly can alleviate this problem. It is important to note that drinks such as coffee and soda can further dehydrate the body.

6. Excessive consumption of processed foods

Processed foods are usually high in sodium and sugar and contain additives that can stress the liver and kidneys. These foods, especially those containing artificial sweeteners, cause a rapid rise in insulin and glucose levels. Reducing your intake of processed foods can help detoxify the body, prevent chronic disease, and maintain overall health.

Understanding the causes of edema and treating it can significantly reduce its incidence and severity. By managing nutritional intake, ensuring adequate hydration, and incorporating essential nutrients into the diet, individuals can effectively prevent and manage water retention. Maintaining a balanced diet, staying physically active, and monitoring any medication that may contribute to edema are crucial steps in promoting overall health and well-being.