Menopause Water Retention

Struggling with getting into your jeans or dress? Find out why water retention may be causing this and discover effective methods to manage it. Say goodbye to the discomfort and hello to a better-fit wardrobe.

What is Water Retention?

Water retention occurs when fluids accumulate throughout the body, often causing visible swelling under the eyes and puffiness in the entire face.

How is Water Retention Associated with Menopause?

During the perimenopausal and menopausal years, the fluctuating levels of estrogen and progesterone have an impact on the body’s ability to maintain a proper fluid balance. Additionally, high levels of stress hormones like cortisol can cause the body to hold onto fluid. Furthermore, the decrease in estrogen levels can affect the adrenal glands, which play a role in regulating water balance in the body, thereby affecting the nervous system.

Estrogen and progesterone play significant roles in the body’s fluid balance. Estrogen impacts fluid retention and sodium levels, while progesterone helps regulate the activity of estrogen. These hormone fluctuations can occasionally disrupt the body’s ability to maintain normal fluid balance. Women who have experienced water retention before menopause may encounter more severe symptoms during these hormonal changes.

Progesterone: Regulating Water Balance and Digestion.

Discover the impact of progesterone, a powerful hormone in our body. With its natural diuretic properties, it helps maintain a healthy water balance. However, an imbalance in estrogen and progesterone levels can lead to water retention. On the other hand, high levels of progesterone can cause food to move through the digestive tract more slowly, potentially causing uncomfortable bloating. Understanding the role of progesterone is key to achieving optimal well-being.

How Can You Manage Water Retention in Menopause Naturally?

One key and simple step to effectively manage water retention during menopause is:

Stay hydrated by drinking enough water and other fluids daily. Proper hydration helps eliminate excess fluids in your body. While the general recommendation is to consume eight 8-ounce glasses of water daily, individual needs may vary.

Make sure to exercise regularly to promote fluid elimination and improve blood and lymph flow. Aim for aerobic exercise for at least four to five days a week, for 30 to 45 minutes each day.

Be mindful of your salt intake. Avoid adding salt to your meals and pay attention to the sodium content in processed and refined foods. Foods like bacon, cheese, olives, processed meats, salted nuts, soy sauce, bakery products, soups, pizza, breakfast cereals, and condiments can have high amounts of salt.

Manage stress through activities like meditation, yoga, tai chi, deep breathing, and relaxation techniques. By reducing stress, you can maintain a normal level of antidiuretic hormone and cortisol, which are important for fluid balance. High levels of these hormones can lead to water retention.

Consider using herbal remedies such as dandelion, parsley, fennel, nettle, hibiscus, caraway, green tea, black tea, corn silk, and horsetail. These can help eliminate excessive fluids. Follow package directions or seek advice from a knowledgeable healthcare professional.

Eat potassium-rich foods to help balance sodium levels in your body and increase urine production. Dark green leafy vegetables, bananas, tomatoes, beans, and avocados are good sources of potassium.

Avoid carbonated beverages, both caffeinated and non-caffeinated, as they can contribute to water retention due to their caffeine or sodium content.

Avoid chewing gum, as it can increase discomfort associated with water retention by causing you to take in excessive amounts of air.

Include probiotics in your daily routine. Beneficial bacteria from supplements or foods like kefir, sour pickles, yogurt, kimchee, and sauerkraut can help relieve discomfort associated with water retention and promote gut health.

When to Seek Medical Advice for Water Retention

If you are experiencing pain, headache, or discomfort related to water retention, particularly in your arms or legs, it is important to reach out to your physician. It is crucial to discuss any concerns you may have regarding fluid retention with your doctor. Additionally, it is advisable to review any medications you are taking with your doctor, as they could potentially contribute to fluid retention.


Experience water retention during menopause? Water retention in menopause is common and often mild. There are numerous lifestyle changes you can make to help alleviate and eliminate water retention during times of hormonal changes.

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