Water retention

• In the early stages of menopause, progesterone levels often drop faster than oestrogen levels. This creates oestrogen dominance, which can cause your body to retain water.
• Later in menopause, oestrogen levels decline more rapidly. This can also affect blood circulation and lead to menopausal oedema.
• Many women recognise the bloated feeling from the days just before their period: tighter rings, heavier legs, or a bloated abdomen.
• Other factors can also play a role, such as stress, certain medications, and underlying conditions. Unsure about the cause? Consult a doctor.
• The best tip for reducing water retention is to stay active. Sitting or standing for long periods can cause water retention. If you sit a lot, stand up every hour. Supplements can also help to eliminate excess water.

Oedema is the accumulation of excess fluid in body tissues. Normally, this fluid is drained through the lymphatic system. However, it can happen that fluid leaks from the blood vessels and accumulates in the surrounding tissue. When your hormonal balance changes during menopause, it can affect how your body manages (excess) fluid.

The decline in progesterone relative to oestrogen plays a significant role. If progesterone production (which normally counterbalances oestrogen) decreases faster than oestrogen production, it leads to oestrogen dominance. This is particularly common during perimenopause. Oestrogen causes your body to retain water. At the same time, the decline in oestrogen can affect blood circulation, which can also lead to fluid accumulation in tissues instead of normal drainage through the lymphatic system.

You can identify menopausal oedema by pressing your finger on the swollen area. If a dent forms and takes a few seconds to disappear, it indicates oedema. It is most common in the abdomen and legs but can also occur in the hands, breasts, and face.

Stress can also cause water retention, and unfortunately, many women in this stage of life are no strangers to it. If you are constantly on edge and don’t take enough time to rest, your body produces the stress hormone cortisol. This can lead to fluid retention in the body.

Additionally, other factors can increase the tendency for water retention. These include being overweight, lack of physical activity, a high-sodium diet, or the use of certain medications. This makes it difficult to predict when water retention will subside.

Do you constantly have swollen feet, legs, or other body parts? There might be more going on than just hormonal fluctuations during menopause. Water retention can, for example, indicate vein problems. Certain medications, such as those for diabetes or high blood pressure, can also cause swelling. Oedema can also occur with heart failure, kidney problems, or liver or thyroid disorders. Consult a doctor if you are unsure about the cause of your symptoms.

There are various ways to effectively address oedema. You don’t have to live with it. You can support your body naturally with healthy nutrition, sufficient exercise, and rest. Supplements can also help.

When your hormonal balance changes during menopause, it can affect your energy levels, sleep, digestion, and metabolism. Healthy nutrition, regular exercise, and adequate rest can help prevent or alleviate symptoms. Small adjustments can already make a difference in how you feel.

When using supplements, a balanced lifestyle supports your body in absorbing nutrients. This makes supplements and medications more effective. Experts recommend the following if you are retaining water:

• The best tip for reducing water retention? Move. Sitting or standing for long periods causes water retention. A brisk walk stimulates circulation and promotes the function of the lymphatic system. Do you sit a lot at work? Stand up every half hour. Walk around or do some stretching exercises.
• Drink plenty of water, even though it might sound counterintuitive. Water is the ideal remedy for water retention because it is involved in many metabolic processes in the body. It helps flush out waste products and can reduce oedema, especially in the arms and legs.
• Cut back on salt. Avoid ready-made meals and salty snacks. Too much salt binds water in the body. Use other spices to flavour your food, such as paprika powder, garlic powder, or cumin.
• Eat a healthy and varied diet rich in magnesium, potassium, and B vitamins. These vitamins and minerals help remove excess water from tissues. You can find them in green vegetables, bananas, legumes, nuts, and whole grains. Foods high in water content, such as cucumbers, lettuce, cabbage, watermelon, and grapes, are also recommended. Supplements can help address deficiencies in your diet.
• Alternate between hot and cold showers. This stimulates metabolism and helps drain excess water from tissues.
• For severe symptoms, wear compression stockings. These improve blood circulation and can help reduce water retention. Consult your doctor for advice.

During menopause, changes occur in how your body produces energy, builds muscle, and repairs the skin. You can support these processes naturally with high-quality supplements. Magnesium, vitamin D, and omega-3 are recommended for every woman going through menopause. Supplements can also target specific symptoms such as hot flushes, poor sleep, and water retention.

The effectiveness of supplements can vary from person to person. This depends on factors such as your lifestyle and health. The quality of the product also determines how well it works. Choose high-quality supplements without unnecessary fillers.