Dealing with PMS water retention

Premenstrual syndrome, or PMS for short, is a condition that comes about up to two weeks before a woman has her monthly period, which comes with it a few mental and physical symptoms that can make life miserable. Among some of the PMS symptoms are abdominal cramps, headache, fatigue, nausea, diarrhea, bloating, weight gain, mood swings, as well as many other symptoms. These changes are associated with hormonal changes in a woman’s body.

As women ovulate each month, the estrogen level in some women goes up, which triggers an increase in the levels of aldosterone. When aldosterone levels goes up, the hormone limits the kidneys’ ability to release fluid in the body resulting in the body water retention, which produces that bloated feeling associated with menstrual period. The water retention is also responsible for the weight gain during this time.

This weight gain is normally not wide spread but concentrated to several areas of the body including the legs. This is due to gravity pulling down on the fluids, preventing the fluids from circulating, and pooling in the feet, ankles, and legs. Try to elevate your legs frequently to alleviate the swelling in these areas.

Water retention can be very uncomfortable. Fortunately, there are steps that you can take to minimize the severity of the bloated feeling and other symptoms of PMS. One of the first steps to take immediately is to change your diet. What you eat is very important to your overall health and well being. The following remedies have proven to be effective in reducing water retention:

Salt – One food item that contributes to water retention is sodium. Excess salt intake causes an increase in water retention. Fast food and processed foods usually are made and prepared using large amounts of sodium to preserve and add flavor the foods. Limiting salty foods and eliminating adding extra salt to your foods around the time of your period will reduce that bloated feeling. It is recommended that sodium intake be limited to 1000 milligrams (mg) a day.

Potassium – Eating bananas is a natural and healthy way to reduce water retention. Bananas are good source of potassium, which stimulates the kidneys to expel fluids and toxins from the body. Other foods rich in potassium include salmon, melons, almonds, potatoes and spinach. Grapefruit juice is also high in potassium but is not recommended for people who are also taking diuretics.

Calcium – Studies have shown that taking 1,200 to 1350 mg of calcium a day may help reduce water retention, cramps and other physical symptoms of PMS. Calcium rich foods include dairy products, dark green vegetables, nuts, grains, beans, and canned salmon and sardines.

Magnesium – A daily dose of 200 mg to 400 mg of magnesium each day has shown some benefit to alleviate bloating. Sources of magnesium include whole grains, nuts and seeds, including almonds, peanuts, and cashews, leafy greens such as spinach and kale, beans and legumes such as black beans, and ‘hard’ tap water.

Diuretics – You can talk over-the-counter medicine, sometimes called water pills, for water retention that are very effective. These are usually diuretics that help rid your body of sodium and water by stimulating your kidneys to produce more urine, and flushing excess fluids and sodium from your body. However, long-term use of diuretics can cause the loss of important minerals, such as magnesium and potassium that can cause damage to the kidneys. You can also use natural diuretics such as dandelion, ginger and juniper. Other foods that act as diuretics are cabbage and cranberry juice. Natural diuretics have only modest effectiveness, compared with conventional medications.

It may sound strange to be advised to drink more water when you are already suffering from water retention and feel bloated. But water is a PMS sufferer’s friend. Water actually helps flush out the toxins in your body and help to reduce that bloated feeling. Water is also important to keep your body hydrated. If you are dehydrated, your internal organs will conserve fluids and will make you feel swollen all over. Be sure to drink 8 to ten glasses of water everyday, more if you are copiously sweating due to exercise and other strenuous activities. If your water retention is caused by other medical conditions, be sure to consult with your doctor before drinking extra water, as too much water can cause imbalance in your electrolytes that is fatal.

Other nonfood related steps you can take to lessen your bloated feeling in your legs is to rest your legs in an elevated position when possible and not to cross them when sitting, which cuts off the circulation and promote fluid pooling. Reducing or stopping alcohol consumption and cigarette smoking will also help in alleviating water retention and other symptoms of PMS.

Not everyone suffers from fluid retention or many of the 150 or so PMS symptoms. Your doctor is the best person to diagnose your symptoms if you think you are suffering from PMS. The doctor’s diagnose will be based on your specific symptoms. If you feel that you are experiencing symptoms of PMS and have been affected by water retention, consult your physician who is best qualified to follow your progress and make any needed adjustments to your treatment program. Your doctor can guide you in the right direction to help you get PMS relief and live your life to its full.