Fluid retention is extremely common during menopause. In fact, a small scale study of women in a menopause clinic found that 97% experienced mild to severe swelling. From general puffiness, to bloating, or swollen hands and feet, this water retention can impact how we feel in our clothes, our energy levels, and our confidence too. Today we’re exploring science-backed strategies to manage menopause-related water retention—and sharing how our carefully formulated wholefood led blends can provide additional support.
What Causes Menopause-Related Water Retention?
Hormonal shifts during perimenopause and menopause—especially lower oestrogen and fluctuating progesterone—can disrupt:
- Fluid balance and circulation
- Kidney function and sodium retention
- Cortisol and stress recovery
- Overall vascular health
These factors often combine to leave us feeling heavier, puffier, and less in control. The good news? We can take charge. By understanding these mechanisms and adjusting our habits, we reclaim comfort, energy, and confidence.
3 simple steps to reduce menopause water retention naturally
-
Opt for herbal hydration: sip lemon balm, dandelion leaf, or nettle tea to support natural diuresis (water elimination) and reduce puffiness.
-
Be mindful of hidden salt in your food: processed foods - even the sweet stuff! - carry hidden sodium—prioritise cooking from scratch so you control the seasoning.
- Fall in love with your lymph: The lymphatic system plays a crucial role in regulating fluid levels in the body. It acts as a drainage system, collecting excess fluid and proteins from tissues and returning them to the bloodstream. When the lymphatic system isn't functioning properly, fluid can build up in tissues, leading to fluid retention or, in more severe cases, lymphedema. Our lymph doesn’t have a central pump like the heart to move fluids. To work optimally, it needs us to move. And research shows that exercise ‘snacking’ - so micro movement sessions across the day - is the best route forward.
The role of MPOWDER in your hydration toolkit.
Peri‑Boost (perimenopause): this cacao-based blend supports stress resilience and circulation with supportive nutrients like moringa, ginger, and cinnamon—helping your body regulate fluid balance.
Meno‑Boost (menopause): formulated with magnesium malate, maca, ashwagandha, and B‑vitamins, this foundational powder supports metabolism, adrenal health, and vascular resilience—key for regulating fluid shift.
Mood‑Food a blend rich in adaptogens, B‑vitamins, and magnesium that supports stress recovery—addressing cortisol imbalances that can trigger water retention.
Gut‑Instinct normally used before meals to support digestion and circulation, which can indirectly help reduce bloating and retention.
Always start your route back to midlife wellbeing with a conversation with your medical practitioner.
In addition, while mild water retention is common in menopause, persistent or extreme swelling—especially in your ankles, hands, or face—could signal underlying issues like cardiovascular, kidney, or thyroid conditions. If swelling is painful, asymmetrical, or accompanied by breathlessness or dizziness, speak to your healthcare provider without delay.
Share Twitter Facebook Pinterest
