If you’re one of the millions of women suffer from bloating and water retention, then you know how annoying can be, not to mention, you feel as unattractive. Usually accompanied by gassiness, bloating, abdominal pain, and weight, and although there are a lot of reasons, the most common can be attributed to our diets.
There are many factors in our diet that contribute to heavy water, for example, too much salt, sugar, inadequate protein, not enough fiber and vitamin deficiencies. The good news is that most of these symptoms can be solved with a few simple tips.
Here are some of the causes of bloating and water retention and some simple solutions to eliminate it:
- Too much salt: sodium Americans consume six times more than they need which accounts for high blood pressure, heart disease and kidney disease in that country. Your body needs some sodium to function properly, but most food products already contain more than enough sodium consumption without you dangerously high levels. Sodium attracts and holds water and causes excess shall be deposited under the skin, causing swelling and fluid retention.
Reduce salt intake by replacing processed foods with fresh food, avoiding canned foods and eliminating any salt added to food during and after cooking. This can help you eliminate bloating and water weight. Recommended daily sodium limit-1500-2400 mg to healthy adult, which means that if you are over 50, or an existing health condition, you will need to lean into the lower end of the range. Talk with your doctor about your sodium restrictions and make sure that you check the label for sodium content before you eat it.
- Avoid drinking soda: you may think before you drink. In addition to gassiness, bloating and water retention caused by carbonization research has shown that most carbonated drinks may harm the bone over time. Most brands of soft drinks high in sugar, contain caffeine and phosphoric acid, mostly unique Cola. Phosphoric acid reduces blood levels of calcium, the body must draw calcium from the bones. For occasional Cola drinker is likely little risk, but for normal drinkers, there is a significant risk.
Sodas contain a lot of air, air swallowing and cause bloating as well as hissing in soda that causes gas trapped in your stomach. To eliminate the gassiness and bloating, skip the soda and replace it with water. You will be happier and healthier in the long run, and you will have a flat stomach to show for it. Mint tea or coffee will also help flush excess fluid from your body. Caffeine is a natural diuretic, but you want to go easy on coffee, because it can have the opposite effect if you are dehydrated. Mint is useful in eliminating bloating and gassiness, because it relaxes the muscles of the stomach and helps with digestion. Dandelion tea (from the root of the dandelion) is another herbal remedy that has diuretic properties, but does not create the deficiency of potassium.
- Dehydration: when you are dehydrated, your brain overcompensates by releasing a hormone that tells your body to retain water and reduce urination. Drinking lots of water helps flush out the excess fluid in the body. Make sure that you keep yourself hydrated, drink 7-8 glasses of water a day.
- Eat more protein: stay away from high carb meals, pasta and bread. In large amounts your body attacking these products as intruders, causing excessive accumulation of fluid in the tissues. Choose protein and vegetables as food instead, no extra salt added. Eliminating the extra salt, you can lose up to 5 pounds of water weight in a few days!
- Exercises: it should be obvious-out with the bad, good. Sweating washes away toxins and fluids, and even more importantly, consistent implementation helps the digestive system of regulation, which is of vital importance in reducing bloating.
- PMS (premenstrual syndrome): a week before menstruation, the decline of the hormone progesterone, which causes water retention. As blood progesterone breaks down, the kidneys retain sodium and water. When you’re experiencing PMS or any other conditions, hormonal, you’ll want to stay away from diuretics commonly prescribed for those who have “swelling” (swelling caused by accumulation of excess fluid) and follow a more secure way to lose water weight. Following the advice above, avoiding salt, sugar, carbohydrates, and drinking a lot, as well as including in your diet (foods that have a water content) of the products with a natural diuretic properties you can help remove excess fluid.
- Perimenopause and menopause: hormone fluctuations and replace estrogen are two of the common causes of water weight. Follow the same guidelines as with PMS lose weight of water.
- Nutritional deficiencies: deficiencies in certain vitamins like thiamine (B1), B5 and B6, can cause fluid retention. Thiamine in particular needs to release energy from fats, proteins and carbohydrates to be used by the body. To treat deficiency, there are supplements of vitamin B, as well as many foods are rich in these vitamins. Examples are: wholegrains, oats, brown rice, fish, poultry, red meat, nuts, eggs, yogurt, avocado, bananas, beans, and yeast extract. Bananas, a staple in the homes of most peoples are rich in potassium and help eliminate water weight. If you are not keen on bananas, raisins are a good alternative, but limit yourself to a few because they are high in calories. In addition to increase the intake of vitamin a and C, help reduce the decrepitude of capillaries and reduce water retention.
There is always a solution and following these simple tools will help give you relief and prevent you from feeling like a giant blimp!