8 Tips for Reducing Water Retention Before Period

Those who suffering from water retention with PMS have a number of options to relieve symptoms. Read on to learn more how to reduce water retention before period and what helps with bloating during period:

1. Acupuncture:

Used in TCM for thousands of years, acupuncture works to promotes blood flow as well as the movement of fluids throughout the body. A study out of the Department of Korean Gynecology at the College of Korean Medicine in Seoul demonstrated that treatment with acupuncture was able to significantly reduce some water retention symptoms such as swelling and PMS weight gain. Its ability to reduce inflammation showed relief of symptoms in those studied. Acupuncture also aids in the control of cortisol production. Excessive levels of cortisol have been shown to influence water weight.

2. Reduce Intake of Salt and Sugary Foods:

Sodium chloride, more commonly known as table salt, is an electrolyte that will cause the body to conserve water. If you continue to eat salty foods at the onset of your period, this may cause your body to retain more water.

Be sure to check the amount of salt in packaged foods and limit the amount of additional salt added to meals and during food preparation. The same is true for sugar. Sugar, a simple carbohydrate, requires insulin to digest. An increase in insulin, as previously noted, can cause water retention before period thanks to its function as a sodium retainer.

3. Eat Foods That are Rich in Potassium:

A diet that is low in potassium will also cause the body to retain sodium. Increasing your potassium intake will help to rid the body of sodium and increase urine production.

Consider adding potassium-rich foods, such as avocados, halibut, spinach, melon, and tuna to your diet to increase your potassium intake during your menstrual cycle, which can bring you period bloating relief.

4. Add Dandelion To Your Routine ( for water retention due to dampness)  :

Also known by the scientific name of Taraxacum officinale, dandelion is a natural diuretic. A study out of the Massachusetts College of Pharmacy and Health Sciences demonstrated that subjects who were given dandelion extracts experienced a significant increase in the amount of urine excreted during a five-hour period.

Many people experience bloating, puffiness, or breast swelling before menstruation due to hormone-driven shifts in fluid balance, and dandelion’s diuretic properties can help reduce that buildup. Its leaves are especially known for promoting gentle, steady fluid movement without causing dehydration because they naturally contain potassium, which helps maintain electrolyte balance while excess water is released.

In TCM, dandelion (Pu Gong Ying) is a cold, bitter herb that clears heat and drains dampness—meaning it helps reduce fluid buildup, heaviness, and swelling that can worsen before a period. It’s especially useful when PMS bloating feels warm, full, or inflamed, though it’s not typically used for water retention caused by Spleen Qi or Kidney Yang deficiency.

5. Green Tea Or Supplements :

Green tea extracts are another well-known natural diuretic. Drinking green tea will has been shown to provide a substantial increase in diuretic activity causing the body to lose water. If you are not a fan of the taste of green tea, now these period bloating remedies are also available in supplement form. They are available to purchase here.

6. Add Yang-Boosting Supplements

If your water retention before the period is linked to Yang deficiency in TCM, certain Yang-enhancing formulas can help support your body’s natural ability to warm, activate, and move fluids. Strengthening Yang improves circulation, supports organ function, and helps the body transform and transport fluids more efficiently, making it less likely for dampness and swelling to build up before your cycle. These supplements work by reinforcing the body’s internal “fire,” which is often weakened in people who feel cold, heavy, or sluggish before their period.

7. Strengthen Your Core Warmth to Combat Premenstrual Bloating With (Jin Gui Shen Qi Tang)

Jin Gui Shen Qi Tang helps with water retention before the period by strengthening Kidney Yang, which is the body’s internal warmth and power responsible for moving and transforming fluids in TCM. When Kidney Yang is weak, the body becomes too “cold” internally to properly regulate water metabolism, leading to swelling, bloating, heaviness, and fluid retention symptoms that often worsen before menstruation.

By warming and activating Kidney Yang, this formula improves circulation, supports the Spleen and Kidney’s ability to move fluids, and helps the body release excess water instead of holding onto it. This makes it especially helpful when premenstrual water retention comes with signs of coldness, low energy, or sluggish fluid movement.

8. Acupressure:

Point Zigongxue is an acupressure point that is located on the lower abdomen. Applying pressure to this area, which is located about four finger widths below the navel and about three finger widths laterally to each side, will work to both raise and regulate Qi as well as regulate menstruation. Press this area for 2-3 minutes on both sides to relieve not only water retention but many of the other unpleasant symptoms associated with PMS like bloating during period.