Fluid retention, or edema, is an excess of water in the body’s tissues. It occurs when fluid that normally circulates in blood vessels and lymph ducts is diverted into the tiny channels between cells, called interstitial spaces. This makes the tissue swell. Fluid accumulates for two primary reasons, says David B. Young, Ph.D., professor of physiology and biophysics at the University of Mississippi in Jackson. First, increased blood pressure in your veins causes increased pressure in the tiny capillaries that form a network throughout your tissues. This causes fluid to filter out of the capillaries and into the tissues.
"Increased blood pressure in the veins is usually caused by heart failure, often to the right side of the heart," Dr. Young says. "During the later stages of pregnancy, a woman may also experience swollen ankles because the baby is pressing against veins in her abdomen, hindering blood flow back from the legs and increasing pressure."
You don’t have to be carrying a baby to have edema, however. Just standing for a long period of time can also increase blood pressure in veins. That’s why your feet may be swollen at the end of the day.
Anything that changes the permeability of the capillaries can also cause swelling. Allergic reactions, such as a reaction to a bee sting, is one common cause. Also, if you have an injury that causes the capillaries to leak, that will create swelling.
No doubt you’ve heard that an ice pack or cold pack will reduce the swelling. There’s much more than wishful thinking behind that advice. "Ice is so effective at reducing swelling because it constricts blood vessels, helping to reduce the flow of fluid from capillaries to tissue," Dr. Young says.
While leakage from capillaries is one clear cause of swelling, it’s less clear why women often have fluid retention premenstrually for a few days each month. No one knows exactly why that happens, Dr. Young says. "It’s a huge question, and certainly hormonal changes are involved, but nobody has a clue as to exactly how to explain it."
| An Herb That Gets the Bloat Out “Many herbs act as diuretics—that is, they help your kidneys to remove water from your body,” says Michael DiPalma, N.D., a naturopathic doctor and director of natural medicine at the Village at Newtown Medical Center in Pennsylvania. One of the best at getting the bloat out is dandelion, he says. In an animal study, dandelion leaf removed fluid from the body as well as furosemide (Lasix), a powerful diuretic often used for congestive heart failure. Dandelion leaf also supplies potassium, which other diuretics tend to drain out of your body. Dr. DiPalma praises it as “a natural potassium-sparing diuretic.” For temporary bloating such as that which may occur premenstrually, you can drink two to four cups of dandelion leaf tea per day. Although teas work better as diuretics, you can also take one or two capsules of dried dandelion leaf, says Dr. DiPalma. You’ll find alcohol-based tinctures of dandelion on store shelves, but because they’re not as effective as teas or capsules, you have to take an extremely high dose, and that means you’re dosing up with too much alcohol, he says. If you have fluid retention due to heart problems, you’ll want to work with your doctor. You may be able to slowly increase your dosage of dandelion and decrease your dosage of pharmaceutical diuretics, Dr. DiPalma says. If you have gallbladder disease, however, do not use dandelion preparations without medical approval. |
Normally, a healthy body eventually recovers from swelling on its own. If you put your feet up for an hour or get a night’s rest, your feet shrink to normal size. If you put a cold pack on a sprained ankle, the swelling goes down. Once hormones shift and menstruation starts, most women find that bloating quickly disappears. Additionally, there are ways that you can help your body to recover or to not be so prone to fluid retention. Here’s how.
The Potassium Connection
Your body uses a balance of dissolved minerals to help regulate fluids. Two of the most important minerals in this regard are sodium and potassium, Dr. Young says. For optimal fluid regulation, your body needs to have a proper balance of both.
Unfortunately, most people get too much sodium and barely enough potassium. This can raise your blood pressure and your potential for fluid retention, Dr. Young says.
He suggests that you double your potassium intake to about 5,000 milligrams a day by consuming potassium-rich foods such as fruits and vegetables. It is possible to get potassium from supplements, but by law, over-the-counter supplements contain only 99 milligrams per tablet, because large doses have the potential to cause stomach irritation. For tablets that contain more potassium, you’ll need a doctor’s prescription. As for sodium, "your body needs very little and is very good at conserving it, so the less, the better," Dr. Young says.
Try B6 for Hormone-Related Bloating
Vitamin B6 plays a role in the body’s use of hormones associated with fluid retention in women, including estrogen and progesterone, says Marilynn Pratt, M.D., a doctor in Playa del Rey, California, who specializes in women’s health. "By helping the liver to metabolize, or break down, these hormones, B6 may help the body remove excess amounts that may be present during the premenstrual period," Dr. Pratt says.
In one study, 500 milligrams a day of vitamin B6 relieved the breast tenderness, headaches, and weight gain associated with water retention in 215 women.
If you’d like to try B6 for hormone-related fluid retention, take 50 milligrams four times a day for the five days before your period begins, Dr. Pratt suggests. In addition, take a supplement containing the rest of the B vitamins. "These nutrients interact and tend to work better as a team than individually," she says. Look for a supplement that contains a total of about 50 milligrams of most of the other B vitamins.
Vitamin B6 can cause nerve damage in large doses if you take it for a number of weeks without a break, so generally, it’s best not to take more than 100 milligrams on a daily basis, Dr. Pratt says.
For monthly edema related to menstruation, Dr. Pratt recommends up to 200 milligrams daily. Taking it during the five days around your period, "when you don’t want to feel like a water balloon." If your hands or feet start to feel numb or clumsy, stop taking B6 and tell your doctor, she cautions.
