How to Fight Fluid Retention in the Legs

November 25, 2018
If you ever experience swelling or fluid retention in the legs, then don't hesitate to read this article for natural remedies and ways to fight it.

Surely this has happened to you at some point. You’ve come home from work to find your legs are swollen and you might even have an uncomfortable feeling of heaviness and cramping in your calves and feet. This could be due to fluid retention in the legs.

Fluid retention in the legs affects women more than men. It’s more common during the summer months and it might also be associated with some classic circulatory problems.

Tissue can become inflamed due to the presence of toxins, causing fluid to be retained and slowing the flow of blood through the veins. This causes the legs to swell, which is often accompanied by pain.

What can you do? First of all, stay calm. In today’s article we’ll discuss some solutions that may bring you relief from this unpleasant condition.

Find out what causes fluid retention in the legs

Not all of us are created equal. We not only have different lifestyle habits, but also different physical characteristics.

That’s why it’s important to first know what causes this annoying condition:

  • Being overweight.
  • If you sit for a long period of time on a plane or train, you may retain fluid in your legs
  • Check your medications. There are many drugs on the market that have fluid retention as a side effect
  • If you’ve suffered an injury to your knees or ankles, it can cause fluid retention
  • Renal problems
  • Heart or circulatory disorders
  • Hormonal imbalances during your period
  • Standing for long periods of time
  • Excessive consumption of salt

If you notice that your problem with fluid retention in your legs is starting to affect your day to day activities, you should see your doctor.

1. Fennel tea

Reduce the risk of fluid retention in the legs by drinking fennel tea.
This aromatic herb of Mediterranean origin can easily be found in any natural store, or in the tea section of your normal grocery store.

Fennel tea is a diuretic, digestive, and cleansing tea. It’s excellent for fighting fluid retention. You can drink it once or twice a day, 15 minutes after each meal.


  • 1 teaspoon of fennel (5 g)
  • ½ teaspoon of anise (3 g)
  • 1 cup of water (200 ml)


  • This is very easy to make. Just boil the water, and add the fennel and anise.
  • Let the tea steep for at least 20 minutes.
  • Drink this slowly while it’s still warm.

2. Horsetail tea

Horsetail is one of the best plants for fighting fluid retention. You can find it in pharmacies and natural stores. There are many reasons why it can help:

  • It contains silicon, a mineral that helps regenerate the skin and repair connective tissue
  • It’s effective as a cleansing diuretic
  • Horsetail contains two active compounds that stimulate circulation and filter toxins from the blood

It’s a good idea to drink horsetail tea in the morning for best results

Want to read more? How to Clean Toxins from your Kidneys

3. Foods to add to your diet

Reduce the risk of fluid retention in the legs by eating a healthy diet.
One of the most important things you need to do is regulate how much salt you consume on a daily basis.

When salt accumulates in your body, tissues become inflamed and edema occurs. Edema is another name for fluid retention.

Your body can’t eliminate the excess water through your urine or sweat glands, making you feel uncomfortably swollen.

But salt isn’t the only thing that can cause inflammation. Saturated fats, sugary drinks, sweets, and white flour are other harmful foods that alter your basic bodily functions.

Avoid these pitfalls and start to consume the below regularly:

  • Onions
  • Asparagus
  • Parsley
  • Celery
  • Artichoke
  • Endive
  • Lettuce
  • Eggplant
  • Watermelon
  • Pears
  • Pineapple
  • Banana
  • Melons

4. Drink plenty of water, the right way

It’s easy to make small mistakes that have a big impact. You’ve probably heard that it’s a good idea to drink at least two liters of water a day.

If you have that rule of thumb in mind, you might try to drink a cup or two of water at a time. But what if you just drink six glasses in a row, to satisfy your daily need? Is that a good idea? No!

All this does is fill your stomach, causing your body to store the water improperly.

What you should do is drink small amounts of water throughout the day. That way you stay hydrated without overloading your body.

Discover why you should drink water after you wake up

5. Go for a half hour walk every day

Reduce the risk of fluid retention in the legs by walking.
Put on some comfortable clothes, get out your shoes, and go for a walk. This shouldn’t feel like an obligation or even exercise: consider it a break for your body and mind to allow them to relax.

This gentle, regular movement will improve your circulation, helping to deliver oxygen to your veins and arteries while keeping them elastic.

You’ll notice that in a few weeks your legs may feel lighter and more rested. By controlling your diet, you’ll maintain a healthy weight and avoid the pitfalls of a sedentary lifestyle. You’ll also be helping to combat fluid retention in the legs.

  • Rather, M. A., Dar, B. A., Sofi, S. N., Bhat, B. A., & Qurishi, M. A. (2016). Foeniculum vulgare: A comprehensive review of its traditional use, phytochemistry, pharmacology, and safety. Arabian Journal of Chemistry.
  • Wright, C. I., Van-Buren, L., Kroner, C. I., & Koning, M. M. G. (2007). Herbal medicines as diuretics: A review of the scientific evidence. Journal of Ethnopharmacology.
  • Férez Gutiérrez, R. M., Yescas Laguna, G., & Walkowski, A. (1985). Diuretic activity of Mexican equisetum. Journal of Ethnopharmacology.