Fluid Retention in Menopause

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During this natural stage of a woman’s life, it is common to experience bloating, unexplained weight gain, and a sensation of heaviness due to fluid retention. However, it is important not to let these symptoms negatively impact your quality of life. Instead, take proactive steps by following these healthy guidelines to effectively combat these discomforts.

What Causes Water Retention?

Understanding the connection between falling estrogen levels and the nervous system is essential. Specifically, these lower levels impact two critical glands, the adrenals, which play a significant role in regulating the nervous system. Additionally, the adrenals also control the hormones responsible for maintaining water balance in the body.

Interestingly, excessive stress on the nervous system can disrupt proper water retention. Surprisingly, the root cause of this issue is dehydration. When the body is dehydrated, it goes into panic mode as it desperately requires an adequate amount of water.

Did you know that over 75% of your body is made up of water? It’s true! Your body relies on water for proper functioning, so it makes sense that it tries to hold on to as much moisture as possible. The areas of your body where this happens most effectively are the ones I just mentioned.

However, here’s a common misconception: if you start feeling bloated or waterlogged, you might think that it’s because you’ve been drinking too much water. And as a result, you might be tempted to drink less. But here’s the thing – drinking less water will actually make your symptoms worse.

So, remember to stay hydrated and let your body do its thing. Drinking the right amount of water is crucial for maintaining your body’s balance and overall health.

Why Fluid Retention happens in Menopause?

Fluid retention, along with hot flashes, chills, night sweats, sleep issues, constipation and mood swings, can be incredibly frustrating during the climacteric. Notice the telling signs on your wrists, ankles, abdomen, and face. Experience a sudden weight gain, increased heaviness, and heightened fatigue.

The discomforts experienced can be attributed to a hormonal imbalance in women. As women age, their ovaries produce insufficient amounts of estrogen and progesterone, leading to these symptoms.

The result?

The impact of heightened estrogen levels on kidney function leads to a disruption in the balance of water and salt, resulting in swelling and retention of fluid.

Progesterone: a natural diuretic that fights fluid retention. Imbalanced hormone levels may lead to water retention.

It’s crucial to recognize that a sedentary lifestyle, poor diet, excessive salt intake, stress, and inadequate hydration can potentially exacerbate the situation.

How can you fight it?

This is not bad to die for, although it is very annoying. For that, we give you some guidelines to prevent fluid retention in menopause.

Hydrate for a healthier body. Drinking 1.5 to 2 liters of water can help eliminate excess fluids. Try infused options like ginger or green tea.

Cut back on salt. High sodium levels can cause water retention, so skip salty foods and opt for aromatic herbs instead.

Stay active every day. Whether it’s dancing, yoga, or brisk walking, moving your body helps flush out fluids.

Say no to a sedentary lifestyle. Break up long periods of sitting by stretching or taking short walks to improve circulation.

Ditch tight clothing. Tight clothes can hinder circulation and make it harder to get rid of excess fluids.

Get a good night’s sleep. Resting for at least 8 hours can prevent fluid retention.

Achieve a well-rounded diet by incorporating the following hydrating foods: cucumber, melon, pineapple, strawberries, tangerines, celery, and watermelon. These choices are packed with water content.

Tomatoes possess diuretic properties, aiding in fluid regulation.

Artichokes offer a rich source of fiber and potassium, while asparagus provides both water and fiber.

Cabbage is a great choice as it contains high levels of water and potassium, promoting diuretic effects.

Eggplant serves as a preventative measure against water retention.

Ensure you consume the recommended daily protein intake to support the production of albumin and prevent fluid retention in the body.


Make simple changes to your diet and lifestyle to quickly and effectively reduce fluid retention in menopausal women. If the issue persists, consult with your doctor for further assistance.

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