There are many causes of water retention and bloating. Here are some tips to try and identify what will work to help you eliminate the bloat.
Make sure you keep a food diary if you continue to have bloating issues to help identify if its cause is from a food sensitivity. You should also check with your doctor if you have a reoccurring issue of undetermined bloating.
Psyllium-is an herbal supplement that acts as a natural laxative. Psyllium Husk comes in powder and capsules but some find it hard to take the powder because it thickens quickly and turns into a light gel when consuming. You can help this by mixing with a little more water and adding some lemon juice. For information on taking Psyllium Husk, click here.
Magnesium– Those who take Magnesium and Epsom salt swear by their results. Magnesium is also essential for PMS bloat and water retention.
Sodium Retention– Reduce sodium intake by consuming less and substituting sea salt or Mrs. Dash in your cooking.
Water– Be sure to drink non-carbonated water. The carbonation can cause unwanted gas and bloating issues.
Fiber– Increase your fiber to 25 grams for women and 35 grams for men per day. If your current diet is lacking in fiber, slowly work up to the recommended amount as a sudden increase in fiber intake can cause gas.
Exercise: One more benefit to exercising – out with the bad, in with the good. Sweating flushes out toxins and fluids, and even more importantly, consistent exercise helps the digestive system regulate itself, which is vital in reducing bloating.
PMS (Premenstrual Syndrome): In the week prior to menstruation, there is a reduction of the hormone progesterone, which causes water retention. As the blood breaks down the progesterone, the kidneys retain water and sodium. When you’re experiencing PMS or any other hormonal condition, you’ll want to steer clear of diuretics, usually prescribed for those experiencing “edema,” (the swelling caused by an accumulation of excess fluids), and follow a safer way of losing the water weight. By following the tips above, avoiding salt, sugar, high-carbs, and drinking a lot, as well as including foods with natural diuretic properties into your diet, (foods which have high water content) you will be able to help eliminate the excess fluids.
Perimenopause & Menopause: The fluctuation in hormones and replacement of estrogen are two of the common causes of water weight. Follow the same guidelines as with PMS to lose water weight.
Nutritional Deficiencies: Deficiencies of certain vitamins, like thiamine (B1), B5, and B6, can cause fluid retention. Thiamine, in particular, is needed in order to release the energy from fats, proteins, and carbs, to be used by the body. To treat a deficiency, there are Vitamin B supplements as well as many foods rich in these vitamins such as whole grains, oats, brown rice, fish, poultry, red meat, nuts, eggs, yogurt, avocado, bananas, beans, and yeast extract. Bananas, a staple in most peoples’ homes, are rich in potassium and help eliminate water weight. If you’re not keen on bananas, raisins are a good alternative but limit yourself to a handful because they are high in calories. Alternatively, increasing your intake of Vitamin A and C, help reduce the frailness of capillaries and decrease water retention.