Menopause and Water Retention: Causes and Natural Solutions

Water retention occurs when fluid accumulates in the body's tissues, causing swelling. It mainly manifests in areas such as the fingers, thighs, abdomen and legs.

Water retention, or hydrosodic retention, is defined by an excessive accumulation of fluid in the body's tissues. This means the body retains more water than it eliminates, causing an abnormal build-up of fluids in cells and tissues.

Water retention, often linked to a surplus of oestrogen or oestrogen dominance, can be a source of discomfort. Here is some practical guidance for better understanding and supporting this phenomenon.

Several factors can contribute to water retention:

• Hormonal imbalance:

Hormonal fluctuations, particularly an excess of oestrogen, can influence water retention. This is common during certain periods such as menstruation and menopause.

• Diet:

Excessive sodium (salt) consumption can lead to water retention. Similarly, an unbalanced diet can influence fluid levels in the body.

• Prolonged static positions:

Standing or sitting for long periods can compromise blood circulation, thereby leading to fluid accumulation.

• Circulatory issues:

Certain circulatory disorders, such as venous insufficiency, can contribute to water retention.

• Pregnancy:

Hormonal changes and increased body weight can raise the likelihood of water retention in pregnant women.

• Medications:

Certain medications, particularly those acting on mood or inflammation, can encourage water retention as a side effect. If in doubt, consult your doctor or pharmacist.

Menopause brings significant hormonal changes that directly influence water retention. The decline in oestrogen levels is the main hormonal cause of this phenomenon. These hormones play a vital role in regulating body fluids, and their decline disrupts fluid balance, causing noticeable water retention.

Oestrogen in particular regulates sodium retention, which directly affects the volume of water in tissues. A drop in oestrogen levels therefore leads to an accumulation of sodium and water, causing swelling, particularly in the legs, ankles, feet and abdomen.

Beyond oestrogen, cortisol, known as the “stress hormone”, and progesterone also play a role. Cortisol increases during menopause, encouraging sodium and water retention, while declining progesterone contributes to imbalances in fluid regulation. These hormonal variations affect the lymphatic system and blood circulation, worsening water retention.

Water retention during menopause manifests through various physical symptoms. The most obvious is swelling of the body, particularly in the face, abdomen, legs, ankles, feet and arms, resulting from an abnormal accumulation of fluid in the tissues.

This phenomenon is often accompanied by a feeling of heaviness and discomfort, especially in the lower limbs. The formation of oedema, which presents as temporary marks on the skin following pressure, is also common. Fluid accumulation can also encourage the appearance of cellulite, recognisable by its orange-peel appearance caused by the stagnation of fluids and subcutaneous fats.

Water retention can also be perceived as weight gain, which is not necessarily linked to an increase in body fat, but rather to an increase in body volume, influencing silhouette and self-image.

The effects of water retention during menopause go beyond the physical, deeply affecting quality of life. Swelling and the feeling of heaviness can reduce mobility and disrupt daily activities, including leisure and social interactions.

These physical changes can also affect self-image, impacting confidence and self-esteem. On a psychological level, this can lead to frustration, stress and a sense of discomfort.

Feeling uncomfortable in one's body can have a negative impact on social and professional relationships. The constant discomfort can also make everyday activities more demanding, adding stress and anxiety to an already complex period of life.

Understanding these impacts is essential for developing effective support strategies that ease physical symptoms while improving overall wellbeing during this transition.

Oestrogens, essential hormones in the female body, play a crucial role in regulating various physiological processes. However, an excess of these hormones can sometimes disrupt fluid balance, thereby contributing to water retention. This often occurs during hormonally sensitive periods such as menstruation or menopause.

Several factors can lead to excess oestrogen, including natural hormonal fluctuations, thyroid imbalances, or exposure to endocrine-disrupting chemical substances in the environment.

• Hydration:

Maintaining good hydration is essential for supporting the management of water retention during menopause. Drinking enough water helps support the body's natural elimination functions and can reduce swelling while promoting better blood and lymphatic circulation. It is important to remember that dehydration can in fact worsen water retention, as the body tends to hold onto moisture when it is lacking.

• Regular walking:

Regular walking is a simple yet effective physical activity for supporting water retention. It stimulates blood and lymphatic circulation, thereby contributing to limiting fluid accumulation in the tissues.

Daily sessions, even brief ones, can have a noticeable effect on reducing swelling and improving overall wellbeing.

• Draining self-massage:

Draining self-massage, or lymphatic drainage, is a technique that encourages lymph circulation and reduces swelling. Used in approaches such as the Rénata França method, it targets lymphatic circulation and venous return, which are particularly slowed during menopause. It can help ease feelings of heavy legs and a bloated abdomen.

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– Our Liquorice extract has a decongestant and antioxidant action.

Discover some self-massage videos from our partner Fabienne Crocq, certified in Naturopathy.

• Leg-raise exercises:

Targeted exercises such as leg raises in a lying position can be very helpful for managing water retention. Lie on your back and raise your straight legs towards the ceiling, alternating one leg at a time. Repeating this movement several times can improve circulation and reduce swelling in the legs and ankles.

• Gentle medicine:

Many plants and natural remedies known for their draining effects can be helpful in reducing excess fluid in the body. Among these plants, meadowsweet, nettle, dandelion and parsley stand out. They are frequently used as infusions, which supports fluid elimination and offers a gentle, natural approach to managing water retention.

• Physical activity and hormonal balance:

Practising regular physical activity, such as swimming, yoga or simply walking, stimulates blood and lymphatic circulation while supporting hormonal balance and the liver's role in oestrogen management. These activities are essential for maintaining a healthy fluid balance and limiting the discomforts associated with water retention. In addition, adopting relaxation techniques such as deep breathing or meditation can be beneficial for reducing stress and anxiety, two factors that can accentuate water retention.

To help ease the effects of excess oestrogen on water retention, discover a range of natural products. Our food supplement, formulated with plants and targeted nutrients, is specially designed to support hormonal balance. It is designed to support women in their hormonal wellbeing.

Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. Consult your healthcare professional before any supplementation.

• Foods to favour and to avoid:

Among the foods to prioritise for supporting oestrogen balance and limiting water retention, cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts come first. They are rich in sulphur compounds that help the liver metabolise oestrogens effectively.

In addition, flaxseeds and chia seeds are valuable sources of omega-3 fatty acids and lignans, which contribute to hormonal balance. Berries, meanwhile, are packed with antioxidants and fibre, thereby contributing to better hormonal management.

However, it is essential to limit the consumption of foods rich in refined sugars and saturated fats. Alcoholic drinks and ultra-processed products should be avoided, as they can disrupt hormonal function and encourage water retention.

Adequate hydration is essential for supporting water retention management during menopause. Drinking enough water supports the body's natural elimination functions, thereby reducing swelling and promoting better blood and lymphatic circulation.

It may seem counterintuitive, but drinking water is vital for maintaining the body's fluid balance. It is recommended to consume at least 1.5 to 2 litres of water per day, depending on your physical activity and the climate. It is advisable to avoid sugary and caffeinated drinks, which can cause dehydration and worsen water retention.

Stress and a sedentary lifestyle play a significant role in worsening water retention during menopause. Stress increases the production of cortisol, a hormone that encourages sodium and fluid retention in the body. Effectively managing stress is therefore essential for limiting fluid accumulation.

Practices such as meditation, deep breathing, yoga or the use of essential oils such as peppermint can help reduce cortisol and support hormonal balance. Incorporating regular physical activity, such as walking or active breaks, improves circulation and reduces water retention. Adopting these habits on a daily basis can considerably reduce the effects of water retention and improve your wellbeing during menopause.

Water retention during menopause is common, but it is important not to consider it inevitable. By understanding hormonal changes, such as declining oestrogen levels and the effects of cortisol and progesterone, it is possible to adopt effective strategies for supporting this symptom. Simple actions such as staying well hydrated, limiting salt intake and exercising regularly can considerably reduce water retention.

By understanding the link between water retention and excess oestrogen, you now have simple but effective tools for significantly improving your quality of life. By incorporating these wise dietary choices into your daily routine, you can actively contribute to supporting balanced oestrogen levels and easing the discomforts associated with water retention. Do not forget the importance of self-massage either, a practice that can considerably help stimulate lymphatic circulation and reduce water retention. Discover MiYé food supplements specially formulated to support hormonal balance and overall wellbeing.

• Ameli.fr – Oedema and water retention: causes and advice
  https://www.ameli.fr
• INSERM – Menopause: hormonal mechanisms and consequences
  https://www.inserm.fr/dossier/menopause/
• ANSES – Nutritional references for sodium and hydration
  https://www.anses.fr/fr/content/les-références-nutritionnelles-en-vitamines-et-minéraux