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hi my name is Randy Rommel a dietitian
certified diabetes educator and a child
nutritionist I run a nutrition
consultation company called neutral life
that is based in JP Nagar Bangalore
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water retention is building up of excess
fluids in the body which is observed
through swollen feet in ankles
puffy face swollen hands and risk
bloating sensation in the stomach and
sudden weight gain this can be a common
symptom indicating medical conditions
such as disorders of liver kidney or
heart it can be due to pregnancy or
excess sodium hormonal changes or more
even a sedentary lifestyle with zero
physical activity can result in water
retention and it's definitely unhealthy
there are a few dietary modifications
that we can do to deal with water
retention firstly we must know that even
when dehydrated as a survival mechanism
body can store water hence the first
step is to include a good amount of
water on a regular basis at least two to
two and a half liters per day is ideal
secondly remove sodium intake by cutting
down on processed foods and salt sodium
can help you retain water at the same
time sugar can also avoid from getting
rid of the sodium and hence we should
avoid sugar as well on the other hand
include foods which are rich in
potassium such as bananas berries
raisins avocados oranges etc and thirdly
we also need a good amount of protein to
maintain water balance in the body and
hence should include a lot of protein
rich foods such as pulses nuts whole
cereals eggs chicken fish etc studies
also show that vitamin B deficiency
especially b6 can also result in water
retention hence we should include good
amount of vitamin B in the form of milk
and dairy through nuts through
vegetables such as broccoli and green
leafy vegetables etc finally include a
lot of natural diuretics which helps you
flush out excess fluids bring to your
herbal teas barley water hoo
parsley watermelon cranberry juice
ginger garlic or a few of the diuretics
thank you
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