If you're one of the millions of women who suffer from bloating and water retention, then you know it can be annoying, not to mention how you feel unattractive. Typically, the swelling is accompanied by flatulence, abdominal pain, and weight gain, and although there are many causes, the most common is attributable to our diet.
There are many factors in our diet that contribute to severe fluid retention such as excess salt, sugar, enough protein, not enough fiber and vitamin deficiency B. The good news is that most of these symptoms can be alleviated with some simple tips.
These are some of the causes of bloating and water retention, and some simple solutions to eliminate:
- Too much salt: Americans consume six times more sodium than is needed, which explains high blood pressure diseases, heart and kidney in the country. Your body needs sodium to function properly, but most foods already contain more sodium you consume enough without dangerously high levels. Sodium attracts and holds water and causes excess being deposited under the skin, causing swelling and fluid retention.
Reduce salt intake by replacing processed foods with fresh foods, avoiding canned foods, and elimination of any added salt to food during and after cooking. This can help eliminate bloating and water weight. The recommended daily limit of sodium is 1500-2400 mg for a healthy adult, which means that if you're over 50 or have an existing medical condition, then you need to look towards the lower end of range. Talk to your doctor about your limitations sodium sure to check food labels to determine sodium content before eating.
- Avoid drinking soda: You might want to think before you drink. Besides flatulence, bloating and water retention caused by carbonation, research has shown that most soft drinks can damage the bone over time. Most brands of soft drinks are high in sugar, caffeine and phosphoric acid, mainly individual queues. Phosphoric acid lowers blood levels of calcium, so that the body must take calcium from bones. For occasional drinker tail, there is probably little risk, but for regular drinker, there is a significant risk.
Sodas contain a lot of air, and air swallowing causes swelling and effervescence in soda, causing the gas trapped 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 will have a flat belly to prove it. Mint tea or coffee will also help your body more rinses. Caffeine is a natural diuretic, but you'll want to go easy on the coffee because it can have the opposite effect if you become dehydrated. Mint is beneficial in eliminating bloating and flatulence, as it relaxes the muscles of the stomach and aid in digestion. Tea Dandelion (root Dandelion) is another herbal remedy that has diuretic properties, but does not create potassium deficiency.
- Dehydration: When you are dehydrated, your brain compensates by releasing a hormone that tells your body to retain water and reduce urination. Drinking plenty of water helps to remove excess fluid in the body. Be sure to stay hydrated by drinking 7-8 glasses of water a day.
- Eat more protein: Stay away from foods high in carbohydrates, especially pasta and bread. In large amounts, your body attacks these foods as intruders, causing the accumulation of excess fluid in the tissues. Opt for protein and vegetables as food in place without additional salt added. To remove excess salt can lose up to 5 kilos of water weight in a few days!
- Exercise: This should be obvious - evil with good. Perspiration to eliminate toxins and fluids, and most importantly, consistent exercise helps regulate the digestive system, which is essential to reduce swelling.
- The premenstrual syndrome (PMS): In the week before menstruation, there is a reduction of progesterone, a hormone that causes water retention. As progesterone blood decomposes, kidneys retain sodium and water. By experiencing PMS or other hormonal status, you must stay away from diuretics, usually prescribed for those who know "edema" (swelling caused by a buildup of excess fluid) and is a safer way to lose water weight. Following the above tips, avoid salt, sugar, high carbohydrate, and drink lots and including natural diuretic foods in your diet (foods with high water content), you will be able to help eliminate excess fluids .
- The perimenopause and menopause and fluctuating hormones estrogen replacement are two of the most common causes of water weight. Follow the same guidelines as with PMS to lose water weight.
- Nutritional deficiencies: Deficiencies in certain vitamins such as thiamine (B1), B5 and B6 can cause fluid retention. Thiamine in particular is required to release the energy from fat, protein and carbohydrate, for use by the body. For the treatment of a deficiency, there are vitamin B as well as many foods rich in these vitamins. Examples: whole grains, oatmeal, brown rice, fish, poultry, red meat, nuts, eggs, yogurt, avocados, bananas, beans and yeast extract. Bananas, a base in the homes of most people, are rich in potassium and helps eliminate water weight. If you are not interested in bananas, raisins are a good alternative, but limited to a handful for its high calorie content. Otherwise, increase the intake of vitamin A and C help reduce capillary fragility and reduce water retention.
There are many factors in our diet that contribute to severe fluid retention such as excess salt, sugar, enough protein, not enough fiber and vitamin deficiency B. The good news is that most of these symptoms can be alleviated with some simple tips.
These are some of the causes of bloating and water retention, and some simple solutions to eliminate:
- Too much salt: Americans consume six times more sodium than is needed, which explains high blood pressure diseases, heart and kidney in the country. Your body needs sodium to function properly, but most foods already contain more sodium you consume enough without dangerously high levels. Sodium attracts and holds water and causes excess being deposited under the skin, causing swelling and fluid retention.
Reduce salt intake by replacing processed foods with fresh foods, avoiding canned foods, and elimination of any added salt to food during and after cooking. This can help eliminate bloating and water weight. The recommended daily limit of sodium is 1500-2400 mg for a healthy adult, which means that if you're over 50 or have an existing medical condition, then you need to look towards the lower end of range. Talk to your doctor about your limitations sodium sure to check food labels to determine sodium content before eating.
- Avoid drinking soda: You might want to think before you drink. Besides flatulence, bloating and water retention caused by carbonation, research has shown that most soft drinks can damage the bone over time. Most brands of soft drinks are high in sugar, caffeine and phosphoric acid, mainly individual queues. Phosphoric acid lowers blood levels of calcium, so that the body must take calcium from bones. For occasional drinker tail, there is probably little risk, but for regular drinker, there is a significant risk.
Sodas contain a lot of air, and air swallowing causes swelling and effervescence in soda, causing the gas trapped 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 will have a flat belly to prove it. Mint tea or coffee will also help your body more rinses. Caffeine is a natural diuretic, but you'll want to go easy on the coffee because it can have the opposite effect if you become dehydrated. Mint is beneficial in eliminating bloating and flatulence, as it relaxes the muscles of the stomach and aid in digestion. Tea Dandelion (root Dandelion) is another herbal remedy that has diuretic properties, but does not create potassium deficiency.
- Dehydration: When you are dehydrated, your brain compensates by releasing a hormone that tells your body to retain water and reduce urination. Drinking plenty of water helps to remove excess fluid in the body. Be sure to stay hydrated by drinking 7-8 glasses of water a day.
- Eat more protein: Stay away from foods high in carbohydrates, especially pasta and bread. In large amounts, your body attacks these foods as intruders, causing the accumulation of excess fluid in the tissues. Opt for protein and vegetables as food in place without additional salt added. To remove excess salt can lose up to 5 kilos of water weight in a few days!
- Exercise: This should be obvious - evil with good. Perspiration to eliminate toxins and fluids, and most importantly, consistent exercise helps regulate the digestive system, which is essential to reduce swelling.
- The premenstrual syndrome (PMS): In the week before menstruation, there is a reduction of progesterone, a hormone that causes water retention. As progesterone blood decomposes, kidneys retain sodium and water. By experiencing PMS or other hormonal status, you must stay away from diuretics, usually prescribed for those who know "edema" (swelling caused by a buildup of excess fluid) and is a safer way to lose water weight. Following the above tips, avoid salt, sugar, high carbohydrate, and drink lots and including natural diuretic foods in your diet (foods with high water content), you will be able to help eliminate excess fluids .
- The perimenopause and menopause and fluctuating hormones estrogen replacement are two of the most common causes of water weight. Follow the same guidelines as with PMS to lose water weight.
- Nutritional deficiencies: Deficiencies in certain vitamins such as thiamine (B1), B5 and B6 can cause fluid retention. Thiamine in particular is required to release the energy from fat, protein and carbohydrate, for use by the body. For the treatment of a deficiency, there are vitamin B as well as many foods rich in these vitamins. Examples: whole grains, oatmeal, brown rice, fish, poultry, red meat, nuts, eggs, yogurt, avocados, bananas, beans and yeast extract. Bananas, a base in the homes of most people, are rich in potassium and helps eliminate water weight. If you are not interested in bananas, raisins are a good alternative, but limited to a handful for its high calorie content. Otherwise, increase the intake of vitamin A and C help reduce capillary fragility and reduce water retention.
