If you're one of the millions of women suffering from bloating and water retention , then you know how annoying it can be , not to mention what it is unsightly. Generally, the swelling is accompanied by flatulence, abdominal pain, and weight gain , and although there are many causes , the most common can be attributed to our diet.
There are many dietary factors that contribute to severe fluid retention , as excess salt , sugar, enough protein , not enough fiber, and vitamin B deficiency . The good news is that most of these symptoms can be relieved with a few simple tips.
Some causes bloating and water retention , and some simple solutions to remove :
- Too much salt : Americans consume six times more sodium than they need , which is why blood pressure , heart and kidney disease in this country. Your body needs sodium to function properly , but most foods already contain more than enough sodium without you consume dangerously high levels . Sodium attracts and retains water and causes the excess is deposited in the skin, causing swelling and fluid retention .
Reduce salt intake by replacing processed foods with fresh foods, avoid canned foods , and remove any salt added to food during and after cooking . This can help eliminate bloating and water weight . The recommended daily sodium limit is 1500 - 2400 mg for a healthy adult , which means that if you have more than 50 years, or have an existing medical condition, then you need to look towards the lower end of the range . Talk to your doctor about your limits and sodium , be sure to check food labels to determine sodium content before eating.
- Avoid drinking soda : You may want to think before you drink . In addition to the gas, bloating and water retention caused by carbonation , research has shown that most soft drinks can damage the bone over time . Most brands of alcohol are high in sugar , caffeine and phosphoric acid, especially single queue. Phosphoric acid reduces blood levels of calcium, so that the body must draw calcium from the bones . For occasional cola drinker , there is probably little risk , but for the regular drinker, there is a considerable risk.
Sodas contain a large amount of air and swallowing air causes swelling and excitement of soda, causing the trapped gas in the stomach . To eliminate flatulence and bloating , skip the soda and replace it with water. You will be happier and healthier in the long run and you'll have a flat stomach to show. Coffee or mint tea will also help clear excess fluid from your body. Caffeine is a natural diuretic , but you want to go easy on the coffee, because it can backfire if you are dehydrated . Peppermint is beneficial in eliminating bloating and flatulence as it relaxes the muscles of the stomach and aids digestion . Dandelion tea ( dandelion root ) is another herbal remedy that has diuretic properties , but does not create a potassium deficiency.
- Dehydration: When you are dehydrated , your brain compensates by releasing a hormone that tells your body to retain water and reduce the need to urinate . Drinking plenty of water helps to remove excess fluid in the body. Be sure to stay hydrated by drinking 7-8 glasses of water per day .
- Eat more protein : Avoid foods high in carbohydrates , especially pasta and bread . In large quantities, the body attacks these foods as intruders , causing the accumulation of excess fluid in the tissues . Go for protein and vegetables as a meal instead , no extra salt added. To remove excess salt can lose up to 5 pounds of water weight in a few days !
- Exercise: This should be obvious - the bad with the good . Sweating removes toxins and fluids , and most importantly, consistent exercise helps regulate the digestive system itself , which is essential to reduce swelling .
- Premenstrual Syndrome ( PMS) : In the week before menstruation , there is a decrease of progesterone , a hormone that causes water retention . As blood is broken progesterone , kidneys retain sodium and water . When you experience premenstrual syndrome or other hormonal disorder , you should stay away from diuretics, commonly prescribed for patients " edema " ( swelling caused by excess fluid accumulation ) , and follow a safer form lose weight water. Following the advice above, avoid salt , sugar, high carb - and drink a lot, and includes natural diuretic foods in your diet ( foods that have a high water content ) , you will be able to help removing excess liquid.
- Perimenopause and menopause : The fluctuation of hormones and estrogen replacement are two of the most common causes water weight . Follow the same guidelines as PMS to lose water weight .
- Nutritional deficiencies : Deficiencies in certain vitamins , such as thiamine (B1) , B5 and B6, can cause fluid retention . Thiamine , particularly necessary in order to release energy from fat , protein and carbohydrates to be used by the body. To treat a vitamin B deficiency , as well as many foods rich in these vitamins. Here are some examples : whole grains , oatmeal , brown rice, fish , chicken , meat , nuts , eggs, yogurt, avocados, bananas , beans and yeast extract . Bananas, a staple in the homes of most people , are rich in potassium and help eliminate water weight . If you are interested in bananas , raisins are a good alternative , but it is limited to a small number , because they are high in calories. Furthermore , the increase in vitamin A and C , reduce capillary fragility and reduces water retention .
