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Top 5 Reasons People Retain Water


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Although the human body is mostly made of water, it is not normal for people to gain weight because of excessive water accumulation in the body. This condition, in fact, is the result of an imbalance not only in water but in the important electrolytes and minerals (sodium, phosphorus, magnesium, etc.) that our body needs. Water retention can also be a wake-up call for you that you may be developing a serious medical problem.

Best evaluated and addressed by a healthcare specialist, water retention can be caused by one of these five major reasons:

1. Dietary Habits
The consumption of excess sodium is the main culprit in water retention. Sodium can be found in large quantities in processed foods, restaurant dishes (especially fast food), and even in foods you may not suspect (salad dressing, cereals, and canned soup). When possible, cook at home using filtered water and low sodium recipes and read labels carefully before purchasing food products.

Nutritional deficiencies (vitamins B1, B6, and B5, and protein) can also trigger water retention. You should also be aware that a low-carbohydrate, high-protein diet can put unnecessary strain on the kidneys, the organ responsible for controlling water in our bodies. Your kidneys are responsible for filtering a number of substances and can become strained if they have to detoxify and eliminate unusually high quantities of protein.

2. Lack of Exercise
Whether it is too much standing, sitting for long periods of time, lying down because of injury, sickness, pregnancy, or not having a very active lifestyle, lack of exercise is a major reason for water retention. When you exercise, you force the veins to carry back waste products and used-up blood to the heart, which, in turn, cleans that blood, with the aid of other organs. This aids in the secretion (much of it through the bladder) of excess fluids.

People who don’t exercise, on the other hand, often develop swollen limbs, over-burdened organs, and weight gain. Exercise is, in fact, one of your best defenses against water retention.

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Read Next:
The Role of Water in Dieting


Water Retention | 9 Super Common Causes + How To Deal

Bloating–whether it’s after a particularly bountiful summer barbecue or around the time of your period–is pretty much par for the course in this life. If, however, you are dealing with the sensation persistently, then you might want to know what’s causing it, and how to fix it. One possible explanation is water retention.

How do you get rid of water retention, fast?

Well, it’s not that simple. First, scroll on to find out what type of water retention you might have, and then follow the advice for nixing it.

How do you tell if you are retaining water?

Common signs of retaining water are:

  • You’re persistently bloated
  • You’re experiencing unexplained weight gain over a short period of time
  • Your hands and feet are swollen – do your rings no longer fit for, example?

    ⚠️ If your water retention hasn’t settled down within two weeks, continues beyond three to five weeks, or is accompanied by other symptoms such as pain and redness of the skin, Dr Riccardo Di Cuffa, a GP, advises visiting your doctor.

    What are the main causes of water retention?

    Straight up, fluid retention could be a result of a number of things. Keep scrolling for nine possible causes.

    9 unknown (yet common) causes of water retention

    1. Your ‘healthy’ lifestyle is a little off

    When was the last time you made every meal in the week from scratch? Be honest. If you are regularly hitting that target – kudos to you.

    But for most of you, chances are, a sneaky vegan ready made meal or takeaway creeps its way in. ‘Convenience foods are a godsend,’ says registered nutritional therapist Kym Lang.

    ‘But the salt they contain can make your body hang onto water to maintain a balance in your cells: hence that bloated face in the mirror.

    And you all know that white refined carbs make your blood sugar levels spike, which causes a speedy release of insulin. But too much insulin can also trigger your kidneys to re-absorb salt, causing your body to hold onto even more fluid.’

    Should I visit my doctor for this water retention?

    Yes. A high-salt diet can increase your chances of high blood pressure and chronic water retention, which, over time could lead to kidney and heart disease. Lang suggests swapping in complex carbs and eating small meals across the day to keep blood sugar levels stable.

    And going easy on the salt. ‘Boost flavour with herbs, spices and citrus,’ she says.

    2. It’s almost your period

    Water retention in the time leading up to your period is super normal. ‘Many women will notice water retention in the two weeks leading up to their period,’ says registered nutritional therapist Kym Lang. You’ve those pesky hormones oestrogen and progesterone to thank for that.

    ‘Their changing levels, around the time of ovulation, control how much water your body retains,’ Lang says.

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    You don’t need an expert to tell you that everyone’s hormone levels are different and this is why some of you puff out each month, like clockwork, whereas others might experience a little bit of mild bloating, now and then.

    Should I visit my doctor for this water retention?

    No. Period-related fluid retention will gradually disperse once your hormone levels change again and you start your period.

    Lang suggests reducing your salt intake and supping your magnesium in the run-up to your period to alleviate symptoms, and, when your period starts, drinking plenty of water to support your kidneys and encourage them to flush out more liquid. You could also try these other tips for preventing period weight gain.

    3. You use a hormonal contraception

    It may help keep you regular but chances are that pill your on is also responsible for your monthly bloat. According to Dr Di Cuffa, many contraceptives offer water retention as a side effect – how kind of them – and it all comes back down to hormones.

    ‘Oestrogen and progesterone affect your body’s ability to excrete water meaning you temporarily gain what is essentially a water weight,’ says Dr Di Cuffa. ‘That should normalise when your period starts.’

    Should I visit my doctor for this water retention?

    No. It’s just a bit of a nuisance. And not something to consider coming off the pill for. Fill up on foods containing vitamin B6, which are thought to help reduce water retention – a bowl of porridge topped with a banana should get you off to a flying start, says Lang.

    Then when your period strikes, switch to a low-bloat bowl of Bircher muesli, instead.

    4. You’re pregnant

    Who hasn’t heard a pregnant friend complain about swelling in their legs and ankles during pregnancy? It’s part of the course, right? ‘Water retention during pregnancy – and water retention in your legs – is perfectly normal, says Lang. ‘It helps your body to soften and expand as your baby grows.’

    It’s also the result of the baby itself. According to Dr Di Cuffa, the unborn child places additional pressure on the abdominal area, obstructing the blood flow around the body and leading to pooling in the ankles and legs.

    Should I visit my doctor for this water retention?

    Not really, but take it as a warning sign to elevate those legs when you’re sitting down or sleeping, or to go for a gentle swim.

    ‘Muscle contractions stimulate your blood and lymph vessel walls to contract rhythmically, boosting lymph flow and the return of blood to the heart,’ says Georgios Tzenichristos, nutritionist and director of the LipoTherapeia clinic.

    5. You’re showing symptoms of menopause

    ‘Hormone levels fluctuate dramatically around the time of the peri-menopause, making fluid retention more likely and more frequent,’ says Lang.

    ‘You’re even more susceptible if you experienced water retention or other PMS symptoms when you were younger.’

    Should I visit my doctor for this water retention?

    If you’re showing other menopause symptoms, then it’s worth getting yourself checked out as there are treatments available. If it turns out you’re experiencing monster PMS symptoms, this might help.

    6. You’ve been on a long-haul flight

    It’s the reason so many of you like to travel in your gym kit – who wants the discomfort of tight jeans after take-off? It’s partly the result of all that sitting down – exercise is essential for lymph function – but it could also be that a change in your routine and diet means your bowels aren’t moving quite as they should.

    ‘Constipation obstructs blood and lymph flow in the abdominal area leading to swollen ankles and legs,’ Tzenichristos says.

    Should I visit my doctor for this water retention?

    No. It shouldn’t be but it’s why it’s always best to bag an aisle seat. Ankle rolls, flexing your feet, pointing your toes and regularly walking around the plane will all help to increase circulation and reduce swelling.

    And if you can, swerve that glass of Sauvignon Blanc for an orange juice – vitamin C supports your blood vessels and improves their contractions says Tzenichristos.

    7. You’ve got a problem with your kidneys

    Kidneys are like little recycling plants. While you’re busy enjoying Happy Hour, they’re filtering your blood, sorting out the bits (think fluids and minerals) in it that can be reused by the body, from those that need to be excreted as waste.

    So, if they stop functioning properly, the waste – which will also include water – will build up, leading to water retention.

    Should I visit my doctor for this water retention?

    Yes, according to Dr Di Cuffa, this could be a warning sign of kidney failure, which is often symptomless until the advanced stages. Watch out for other giveaways such as anaemia, an increased need to pee, difficulty sleeping, muscle cramps, headaches and unexplained weight loss.

    8. Your thyroid is out of whack

    Your thyroid plays a key role in keeping your energy levels up. So, if it goes a little haywire – something which is typically caused by your immune system accidentally attacking it – you’re going to start feeling tired, headache-y and continuously cold. You also may experience heavy periods and, you guessed it, fluid retention.

    Should I visit my doctor for this water retention?

    Yes. Best get checked. Left untreated, an under-active thyroid could lead to heart disease, pregnancy problems and, if the gland swells, difficulty breathing.

    9. There’s been a change in temperature

    It’s not your imagination that the body swells during hot weather – it does. And normally on the day when you’re about to strip off and already feeling a tad anxious.

    Should I visit my doctor for this water retention?

    Obviously, no. The solution – drink more and cool down. ‘If you’re dehydrated, your tissues hold on to water due to the water scarcity,’ Tzenichristos says.

    It also happens if you have too many iced lattes. ‘Excessive caffeine leads to poor fluid drainage and water retention,’ says Tzenichristos.

    ‘Switch to a diuretic herbal tea, such as dandelion leaf tea, or simply water. Alternating hot and cold temperatures in the shower will also help to boost circulation.’

    When should I worry about water retention?

    A lot of the time, water retention is linked to an irritating but not-too-serious cause. However, if you identify with any of the reasons to visit your doctor, above, then book in to see your GP or call 111. Generally speaking, if you ever have trouble breathing or chest pain – which can sometimes be linked to fluid retention – then seek immediate medical care.

    Emma Pritchard
    Contributing Health Editor
    Emma interviews the world’s leading sportswomen, top health experts, and women who have turned their lives around through fitness – women like you.

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    causes, symptoms and treatment tips

    If you follow a healthy diet and get plenty of exercise but still regularly feel bloated and uncomfortable, you could be suffering from water retention. We speak to Healthspan Medical Director Dr Sarah Brewer about water retention symptoms, causes and how to combat excess fluid:

    What is water retention?

    Water retention, also known as fluid retention or oedema, occurs when excess fluids build up inside the body. Water retention can lead to swelling in the hands, feet, ankles and legs, for a number of reasons.

    ‘Common reasons you might be retaining water range from physical inactivity to a deficiency in magnesium and B vitamins,’ says Dr Brewer. ‘Hormonal changes associated with the menstrual cycle can also make you retain water, as can excess salt. Rarely, thyroid and other less common hormone/endocrine gland imbalances can lead to fluid retention.’

    Water retention can be due to lifestyle factors such as sitting for long periods or dietary deficiencies or excesses.

    Fluid retention can be as a result of normal hormonal changes before a menstrual period or during pregnancy. It can also be due to lifestyle factors such as sitting for long periods (especially on long haul flights) or dietary deficiencies or excesses. However, it can also be a sign of more severe medical conditions, including those affecting the heart and kidneys.

    If water retention is a new symptom for you and there’s no obvious cause such as a long haul flight, then it’s advisable to get checked by your doctor to make sure there is no underlying medical condition.

    Robert ManellaGetty Images

    6 ways to combat water retention

    It’s tempting to limit your fluid intake and think that this will help but drinking plenty of fluids throughout the day is essential. Dehydration can cause severe health problems and in fact, some people find drinking water regularly through the day helps to ease bloating, so don’t skimp on water.

    The medical evidence for many methods suggested to reduce water retention is inconclusive but to minimise excess fluid, try the following lifestyle tips:

    1. Move more

    It sounds simple, and it is – regular exercise, such as walking, helps get the muscles in your legs particularly, pumping, aiding circulation and helping to move fluid around the body. If you’re sat down for much of the day, make sure you get up and move around at least once every hour.

    If you’re on a long haul flight, then get up intermittently and walk around the plane. While you’re in your seat you can circle your feet and ankles to keep your circulation moving. Standing for long periods of time can cause swelling too, you need to move around intermittently to get the muscles pumping.

    💡 If you have swollen ankles or feet, elevating them above the level of your heart will help the fluid to drain out. Try putting a pillow under your feet while you are in bed or raising them while you lie on the sofa. Don’t stay there for too long though as moving round frequently will also help to reduce swelling.

    2. Eat less salt

    High salt intake can cause you to retain as much as 1.5 litres of extra fluid, according to World Action on Salt. The UK government health guidelines recommend adults consume no more than 6g salt per day, which is around a teaspoon.

    ✔️ Try this: don’t add salt to food, either while cooking or at the table, and remember that bread, breakfast cereals, soups and pre-packed meals particularly can be high in salt – it doesn’t have to taste salty to be salty!

    3. Check your medication

    Some medication can cause you to retain water – for instance, blood pressure lowering drugs known as calcium channel blockers, which work by dilating blood vessels so that the blood can flow more easily. ‘Unfortunately this also allows fluid to seep out of the blood vessels and into the surrounding tissues,’ says Dr Brewer. ‘It’s particularly associated with puffy ankles.’

    Some women find certain hormonal contraceptives can make them retain fluid. if you think this is affecting you then speak to your doctor as you may choose to try an alternative.

    ⚠️ If you are on medication, speak to your GP about potential alternatives before making any changes.

    4. Check your magnesium and B vitamins

    B vitamins are very important in the body. They include vitamins B1, B2, B3, B5, B6, B7, B9 (also called folic acid) and B12. Some of them may have a role in circulatory health and water balance in the body.

    A healthy diet should give you all the B vitamins your body needs to function normally so make sure you include a variety of foods and if you decide to take a B vitamin supplement, don’t take more than the recommended dose.

    Magnesium supplements may help, too, especially with the premenstrual ‘bloat’ many women suffer. Foods such as nuts and seeds, leafy green vegetables and seafood contain magnesium.

    5. Cut back on refined carbs

    Eating too many refined carbohydrates means the body will store them as glycogen in the liver, which attracts water. ‘The 2-4kg of weight you lose in the first few days of a diet are due to recycling this glycogen as fuel and losing the fluid associated with it,’ says Dr Brewer.

    ✔️ Try this: cutting refined carbohydrates from your diet and replacing them with more nutrient dense foods is a good step to improve your diet. Water retention is more common in people who are overweight so eating well will also help you to keep your weight to your recommended level.

    6. Eat your five-a-day

    It’s thought that potassium is important in preventing water retention. Movement of potassium in the body is closely linked to sodium movement. It can have a diuretic effect which makes you pass more urine and relieves water retention. Fruit and vegetables provide potassium, bananas are especially good, as are nuts, seeds and milk products.

    Last updated: 12-02-2020

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    Fluid Retention or Edema | Cancer.Net

    Edema is swelling caused by the abnormal buildup of fluid in the body. The fluid collects under the skin within the tissues that are outside of the circulatory system. The circulatory system carries blood through the body.

    Edema is most common in the feet and legs. It can also occur in the hands, arms, face, and abdomen. When edema occurs in the abdomen, doctors call it ascites. When it occurs around the lungs, doctors call it pleural effusion.

    Causes of edema

    The following factors may cause edema:

    • Cancer, especially kidney, liver, or ovarian cancers

    • Some types of chemotherapy, including cisplatin (available as a generic drug) and docetaxel (Taxotere)

    • Other medications, including the following:

      • Corticosteroids, which are drugs that reduce swelling

      • Hormone replacement medications

      • Nonsteroidal anti-inflammatory drugs (NSAIDS), such as ibuprofen (multiple brand names) or naproxen (multiple brand names)

      • Some blood pressure drugs

    • Low levels of protein in the blood, caused by poor nutrition

    • Inactivity, which can cause fluid to collect in the feet and legs

    • Problems with kidney, liver, or heart function

    Symptoms of edema

    People with edema may have the following symptoms:

    • Puffiness, swelling, or a heavy feeling

    • Feeling that clothes, shoes, rings, or watches are too tight

    • Less flexibility of the joints in the arms and legs, such as the ankles, wrists, and fingers

    • Shiny, tight, or stiff skin

    • Indentation when pressing on the skin. This does not happen when edema is severe.

    • Sudden or rapid weight gain

    • Decreased amount of urine

    Diagnosing edema

    To diagnose edema, your doctor may check whether the skin over the swollen area indents when pressed. He or she will likely ask you questions about recent weight gain, tightness of clothes or jewelry, and other symptoms. You may also need to have blood and urine tests and x-rays.

    Managing edema

    Relieving side effects is an important part of cancer care and treatment. This is called palliative care or supportive care. Talk with your health care team about any symptoms you experience, including any new symptoms or a change in symptoms.

    Managing edema focuses on treating the underlying cause of fluid buildup. Edema caused by drugs or poor nutrition can be fixed in some people. Edema caused by cancer or by kidney, heart, or liver problems may be more difficult to treat. In these situations, edema may be permanent. The following suggestions may help reduce swelling and relieve symptoms:

    • Ask your doctor about prescription diuretics. These medicines help get rid of extra fluid from the body by increasing urination.

    • Eat a well-balanced diet.

    • Lower the amount of salt in your diet.

    • Walk or do other exercises, which helps pump fluids back to your heart.

    • Raise the affected area when sitting or lying down.

    • Avoid standing for long periods or sitting with your legs crossed.

    • Wear compression stockings or elastic sleeves to help push fluids back into your circulation system.

    • Do not reduce the amount of water or other fluids you drink without talking to your doctor.

    • Talk with your doctor about whether physical therapy or occupational therapy may be helpful.

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    15 Warning Signs & Reasons Your Body Might Be Retaining Too Much Fluid

    You might notice you’re a bit more bloated than usual come Sunday morning, as a wild Saturday night can definitely lead to some extra water weight, but if you’re chronically retaining too much body fluid, it could definitely indicate a larger problem. As with any strange body change, it’s best to see a doctor to rule out any dangerous medical conditions or receive a better diagnosis. While some causes are harmless (and just super annoying), others can be scary if left untreated, so booking that appointment should be top priority.

    As a certified health coach, I work with clients on feeling comfortable in their bodies and having high self-esteem. When you’re bloated, you might feel more insecure or more fatigued, leading to a blah sort of mood. When you’re feeling down, it can negatively impact your wellbeing, health, and productivity at work. So, if you’re holding onto excess fluids, think about what could be causing it and take a few lifestyle adjustments to heart in order to tame the inflammation. Such inflammation can come from many areas, and a doctor might be a good guide in targeting the root of the issue. Here are 15 warning signs your body is holding onto too much water weight and fluids.

    1. Kidney Disease

    According to Leslie Spry, MD, FACP, on Huffington Post, many people don’t realize that their kidneys aren’t functioning properly, without getting checked by a doctor. A major symptom of having kidney disease can be an increase in bloating and fluid retention, so if it occurs somewhat suddenly and without other reasoning, get your levels checked.

    2. Edema

    “When I worked in clinical dietetics, I saw a lot of edema (aka fluid retention) in patients who were suffering from an underlying condition which manifested in extreme swelling,” says Elizabeth Ann Shaw, MS, RDN, CLT, over email with Bustle. “It’s important if you have a history of kidney disease, diabetes or other cardiovascular conditions you work with your physician to discuss the proper diet and medication regimen to prevent fluid retention, which can often be very uncomfortable too,” Shaw adds.

    3. Inflammation From Injuries & Joint Pain

    According to experts at Healthline, if you’re facing an injury that just won’t seem to go away (like that swollen ankle, weakened knee, or pinch in your back), it could lead to chronic inflammation and swelling around the area. This can persist as it heals.

    4. Flying

    If you’re just getting off a plane and feel swollen, it’s totally normal and should subside within a day or two at most, explained experts at Mayo Clinic. This shouldn’t be worrisome; however, if you don’t get up and move during the flight, it could lead to a more serious issue: a blood clot. Take a few breaks to move those legs during the flight, and it shouldn’t be a problem.

    5. Crohn’s Disease

    “Signs include diarrhea, weight loss, anemia, and fatigue,” says Kristen Johnson Brogan, Chief Nutritional Officer at On Target Living, over email with Bustle. “Crohn’s disease is a chronic inflammatory disease of the digestive tract, and Crohn’s treatment consists of lifestyle changes, such as exercise and a healthy diet, as well as over-the- counter antidiuretics and prescription anti-inflammatory medication,” Brogan adds. Check with your doctor if you’re concerned.

    6. Stomach Pain & Enlarged Belly

    “Irritable bowel syndrome (IBS) is a common disorder that affects the large intestine (colon). Irritable bowel syndrome commonly causes cramping, abdominal pain, bloating, gas, diarrhea and constipation,” says Brogan. “Some people can control their symptoms by managing diet, lifestyle and stress. However, chronic IBS can lead to more severe conditions like inflammatory and digestive related diseases,” Brogan cautions. Even outside of IBS, if you have tummy pains or an enlarged stomach, it could be a sign, says Brogan. Check with your doctor for a diagnosis.

    7. Not Sleeping On A Regular Schedule

    “If you only wake up to an alarm clock and then need to ‘sleep in’ on the weekend, you are running on tired,” says Karen Grosz, Inner Vitality Health Coach, over email with Bustle, and this can lead to excess fluid retention due to stress and imbalances. “Your priority should be to go to sleep and get up at the same time each day, 7 days a week. Your body runs on a circadian rhythm, and when that is out of balance other body functions become imbalanced,” Grosz explains.

    8. A Salty & Processed Diet

    “Foods that contain table salt or MSG can lead to unwanted water retention and bloating. This can be restaurant food such as Chinese take out, french fries, Brazilian steak house, or it can be store bought food such as frozen entrees, canned foods, etc,” says Tyson Chartier, Reebok trainer and expert, of SITYODTONG, over email with Bustle. “However, foods that contain sea salt or sodium bicarbonate don’t have that same effect,” Chartier says. Chartier recommends having cucumbers, celery, cabbage, dandelion greens, and watermelon. “These foods are high in water, electrolytes and fiber and have the added benefit of inducing diuresis (they make your urinate),” Chartier says.

    9. Eating Too Many Green Veggies

    As if you could ever imagine that you can eat too many green veggies, but actually, Dr. Lisa Ashe, Medical Director of BeWell Medicine, explains over email with Bustle, that eating too many cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage, etc.), can lead to excess fluid retention and bloating. Be wary of portions, so you don’t overdo it.

    10. Eating Too Fast

    Ashe says that if you eat too quickly, as many people do, you can become more bloated and hold onto excess water weight. Instead, try and slow down and be more mindful. Take in the senses and put the fork down between bites, if that helps. You’ll see the fluid retention slowly go away.

    11. Weight Fluctuations Post-Workout

    According to Pam Nisevich Bede, MS, RD, a sports dietitian with Abbott’s EAS Sport Nutrition, over email with Bustle, if you’re not drinking enough or even drinking too much fluids, you can throw your sodium and electrolyte balance off, leading to excess fluid retention. It can even be pretty dangerous, resulting in hyponatremia, Bede warns. This can appear even after a workout, when you’re too dehydrated or when you’ve had too much to drink, adds Bede.

    12. Swelling in Ankles & Legs

    According to Shaw, if you see swelling in ankles or legs, you might be retaining too much fluid. If you notice the imprint of your sock, for instance, or an imprint of a finger when you’re touching your lower half, it could be an indicator of excess water weight.

    13. Stretched & Shiny Skin

    “Stretched, tight or shiny skin,” could be a clear sign that you’re holding on to too much water, and the fluid is causing a buildup underneath the surface of your skin, explains Maggie Moon, MS, RDN, and author of the MIND diet, over email with Bustle. Look for any color or texture changes to know.

    14. Clothes Feeling Tight

    If your clothes, rings, and other shoes and accessories feel tight on your skin, it could mean that you’re retaining excess fluid, says Moon. Pay attention to this feeling, and figure out how commonly it’s occurring to better understand your situation and what might be causing the water weight.

    15. Lack Of Urine

    Moon cautions against a lack of urine, as it can mean that you’re dehydrated and could be more bloated than usual. If you’re not going to the bathroom enough, or you find that when you try, it’s hard to pee (or your pee is super yellow and scarce), it could be clear indicator of excess water retention.

    If you notice any of these symptoms, see a physician for help. Consider making a few lifestyle tweaks that can beat the bloat and make you feel more at ease.

    Water retention: Symptoms, causes, treatment

    We all know that approximately 70 per cent of the human body comprises of water, present both inside and outside of the cells.

    Our organs, muscles and even bones have high water content. Water is the essence of our existence but sometimes our body holds on to too much of it. Such excessive fluid build-up in the body leads to water retention.

    “Sudden swelling, puffiness or bloating of feet, ankles, hands, fingers and face can seem like weight gain. But, when no amount of dieting or exercise helps and the swelling persists with pain, it can be water retention,” said Dr. Pooja Chaudhary, Wellness Consultant, Healthians.

    Also read: Freezing one of your nerves might help you lose weight. Will you do it?

    What is water retention?

    Water retention or fluid retention (medically known as edema) is defined as an excessive build-up of fluid in the circulatory system, body tissues or cavities in the body which can lead to swelling of the hands, feet, ankles and legs. Water retention or edema can be triggered by a lot of different things.

    Causes of water retention: Water retention could be caused due to many reasons, some of the common ones include:

    Diet: Salt (sodium) rich food which are mostly include the processed food like meat, crackers, chips, canned vegetables, soups, fast food and even soft drinks can cause water retention.

    Malnutrition and poor diet: A diet that is low in protein can result in low levels of albumin, which can also lead to water retention.

    Also read: Move aside, Veganism. Wildevore diet is the newest trend to hit the market

    Physical inactivity: very long period of physical inactivity, also increase the chances of fluid retention in the body. Sitting or standing for too long can cause the tissue to hold water and cause swelling and pain in the affected areas. It is common after a long journey by car or on an airplane.

    Hormones: Women normally feel bloated or fluffy during the days when they have their menstruation cycle. Fluid retention, associated with hormone changes during the menstrual cycle, can cause breast tenderness, uncomfortable swelling in your hands and feet, abdominal bloating and weight gain. Certain kind of hormonal therapies can also cause water retention.

    Hot weather: During hot weathers, our body tends to be less efficient in removing fluid from the tissues.

    Chronic venous insufficiency: Weakened valves in the veins of the legs fail to efficiently return blood to the heart, resulting in pooling of blood which leads to varicose veins.

    Also read: Cut off this one food from your diet to make weight loss super-easy

    Water retention can also be the symptom of serious underlying medical conditions:

    • Kidney diseases like nephrotic syndrome, acute glomerulonephritis
    • Heart failure
    • Chronic lung disease like emphysema
    • Malignant lymphoedema is a problem caused by cancer and cancer treatment
    • Thyroid disease
    • Arthritis
    • Allergic reactions
    • Autoimmune reactions like lupus
    • Water retention symptoms: The most common water retention symptoms are:
    • Swelling in the affected body parts (feet, ankles and hands)
    • Bloated stomach
    • Pain in the affected body part
    • Stiffness in the joints
    • An unexplained fluctuations in weight
    • A rapid weight gain over a few days or even weeks
    • Diagnosis of water retention: In order to get rid of water retention, the most important thing is to get the correct diagnosis and start the treatment accordingly.
    • The diagnosis procedure includes:
    • Proper physical examination
    • Medical history of the patient
    • A detailed questioning about the fluid retention including when it started, factors that worsen the swelling and whether it is constant or recurrent
    • Blood tests
    • Urine tests
    • Liver function tests
    • Kidney function tests
    • Chest x-ray
    • Heart function tests such as electrocardiogram (ECG)

    Also read: Eating salads but not losing weight? It could be the hidden calories…

    Treatment for water retention: Once the problem has been diagnosed the treatment can be started. The treatment mostly includes following changes in diet, exercise and treating the cause directly.

    • Treating the causative factor for water retention
    • Lifestyle changes according to the underlying medical condition
    • If drugs are the cause for fluid retention, then a change in the medication or dose. This has to be supervised by the doctor
    • Water pills (Diuretics) can help in reducing the water retention by increasing the frequency of passing urine
    • Moving around or light exercise is also helpful
    • Home remedies and dietary suggestions to prevent water retention:
    • Have a low salt diet, as high intake of sodium in the salt can cause water retention
    • Increase the magnesium intake in the diet. Good source include nuts, whole grains, dark chocolate, leafy and green vegetables
    • Vitamin B6 intake should be increased. Foods rich in vitamin B6 are banana, potatoes, walnuts and meat
    • Include potassium rich food as they decrease the sodium levels in the body. Bananas and tomatoes are rich source of potassium
    • Drink plenty of water
    • Avoid having refined carbs
    • Avoid drinks like tea, coffee, alcohol and soda as they can cause dehydration
    • Add cranberry juice in your diet
    • Include fresh fruits and dairy products in your diet
    • To improve circulation, try raising your legs several times in a day
    • If the water retention is in lower limb then wearing supporting stockings is advisable
    • Avoid sitting and standing still for too long, keep moving between work
    • It is advisable to avoid extreme temperatures like hot baths or sauna

    How to Treat Stomach Bloating and Water Retention

    Potassium-rich foods such as avocados can help alleviate stomach bloating and reduce water retention.

    Image Credit: Westend61/Westend61/GettyImages

    Stomach bloating and water retention, or water weight, are two conditions that cause discomfort for many people of all ages. In most cases, lifestyle adjustments, including changes to your diet and regular exercise, can help alleviate symptoms.

    Causes of Water Retention

    Water retention, also known as edema, occurs when excess fluids build up in your body’s circulatory system and cause swelling in your extremities, such as your feet, ankles, legs and hands, as well as your face. Other signs of edema may include swelling or puffiness of the tissue directly below your skin, abdominal swelling, shiny or stretched skin or skin that remains indented or dimpled when pinched.

    A diet high in sodium, carbohydrates and excess alcohol consumption can contribute to water retention. Being sedentary for long periods of time can also cause water retention, which is a common situation for travelers on long airline flight and bedridden patients.

    Even taking long walks can trigger edema because your muscles generate heat, causing blood vessels to push closer to the skin surface, resulting in swelling. Water retention can also occur in women who are pregnant or before their menstrual periods.

    Read more: Foods that Make You Retain Water

    Edema can also be a symptom of a thyroid condition or kidney or heart disease. Certain medications for high blood pressure, nonsteroidal anti-inflammatory drugs, estrogens and diabetes medications called thiaszolidnediones can cause water retention.

    Ask your doctor about all possible side effects when starting a medication, including interactions with food or drink. Seek immediate medical help if you experience unusual symptoms such as prolonged swelling, leg or chest pain, shortness of breath or difficulty breathing.

    Symptoms and Causes of Bloating

    When bloating occurs in the abdomen, most people experience an uncomfortable feeling of fullness, and the belly may appear swollen and distended. Stomach bloating may be accompanied by other symptoms such as flatulence, belching, stomach gurgling, constipation or nausea. While common occurrences , the symptoms can be awkward for many individuals. Understanding the causes can help reduce the frequency and discomfort.

    Read more: The Reasons for Bloating and a Full Feeling

    Digestive health specialist, Tamara Duker Freuman, MS, RD, CDN, explains in her book, The Bloated Belly Whisperer, that bloating can occur in either the upper abdomen or lower abdomen. “The most common cause is buildup of gas in the digestive tract after eating,” Freuman tells LIVESTRONG.com. “Another cause is eating too much fiber or gassy foods like beans.”

    Freuman recommends taking a photo of your bloated belly and making a note of when symptoms start after eating, their length and severity. Bring this information to your doctor to discuss what further diagnostic tests may be needed to treat your stomach bloating.

    Read more: Causes of Upper Abdominal Bloating

    Document What You Eat

    Since many foods may affect people’s digestive systems differently, keeping a food journal to write down what you ate and how you felt a few hours later can be useful. If a particular food is irritating your stomach or causing gas, bloating or water retention, consider an elimination diet. Remove a specific food in question from your diet for a few weeks and track how you feel and if symptoms subside. Then, document how you feel after you add that food back into your diet.

    Four food categories, which fall under the acronym FODMAP, can cause gas and stomach bloating. FODMAP stands for fermentable (pertaining to the gassiness in foods), oligosaccharides (e.g., legumes, cruciferous vegetables, onions, garlic wheat and barley), disaccharides (or dairy products) and polyols (sugar alcohols found in certain fruits and fruit juices, candies, chewing gum, energy bars, soft drinks and even cauliflower and mushrooms). Monitor and adjust your intake of these foods if they irritate your stomach.

    Read more: Which Foods Don’t Cause Gas?

    Smart Food Swaps

    Cutting back on salt and salty foods can reduce water retention. The Food and Drug Administration recommends limiting sodium intake to less than 2,300 milligrams daily, equal to one teaspoon of salt.

    According to the Centers for Disease Control and Prevention (CDC), nearly half the sodium Americans consume comes from popular foods such as: cold cuts and cured meats, soups, pizzas, burritos, tacos, processed cheeses, chicken, sandwiches, egg dishes, breads and rolls and snack foods like chips, pretzels and popcorn.

    Potassium-rich foods, such as avocados, plain yogurt, tomatoes and bananas, can help reduce water retention. Instead of salting foods, flavor with fresh herbs and spices. Cooking gassy foods rather than consuming them raw may help reduce stomach bloating.

    Sauté cruciferous vegetables, raw onions and garlic in olive oil. Soak beans overnight in a pot of water to improve their digestibility and consider puréeing them into a dip or soup. Some fruits can can cause bloating; consider eating enzyme-rich papaya and pineapple.

    Read more: How to Relieve Bloating Naturally

    Consider What You Drink

    Excessive alcohol consumption can dehydrate your body and irritate your stomach which can cause bloating. The Dietary Guidelines for Americans, 2015-2020, recommends a maximum of one drink a day for women and two for men. Carbonated beverages, caffeinated drinks and dairy products, like milk, can cause bloating. Drinking chilled or warm water can help flush out your system and alleviate stomach bloating and water retention.

    Read more: Best Teas for Bloating, Gas and Constipation

    The CDC notes that an individual’s hydration needs can vary based on age, gender and physical activity. Aim for 11 to 15 cups daily or similar, which can be beneficial for both stomach bloating and water retention. If you find the taste of water dull, flavor it with slices of fresh fruit or fresh herbs such as mint or basil. Peppermint, ginger and chamomile teas are all soothing beverages for an irritated stomach.

    90,000 Medical myths. Do tea and coffee dehydrate our body?

    We often hear that tea and coffee dehydrate our bodies. Sounds a little threatening, but is there any real evidence for this?

    Photo author, thinkstock

    Photo caption,

    Does drinking coffee make you go to the toilet more often?

    Every day around the world, people drink 1.6 billion cups of coffee and roughly double that of tea.Some people just like the taste of these drinks, but for many, the main thing, perhaps, is that caffeine adds vigor.

    However, when health gurus urge us to drink six or eight glasses of water a day (a rather controversial recommendation), they usually emphasize that tea and coffee are not included in the daily fluid intake, because they supposedly dehydrate the body. Is it so?

    Three men, two winters, and caffeine

    Although tea and coffee contain many different substances, including vitamins, caffeine is the subject of most research.Having said “the majority”, we must immediately make a reservation: there are very few scientific works on this topic of interest to us.

    One of the most widely cited studies was conducted almost 100 years ago, in 1928, with a sample of only three people. Three men were studied for two winters. Sometimes they had to drink four cups of coffee a day, sometimes they drank mostly tea, and sometimes they abstained from both drinks or received water with the addition of pure caffeine. All this time, the amount of urine they excreted was regularly monitored.

    The study authors concluded that if men abstained from tea and coffee for two months and then started drinking caffeinated water, the amount of urine increased by 50%. But when they returned to regular coffee consumption, the diuretic (diuretic) effect faded away.

    Very large doses of caffeine are known to increase blood flow to the kidneys and inhibit sodium absorption. Hence the diuretic effect – excess sodium must be removed from the body. But the exact mechanism of how this works is still a matter of debate.

    True, where it comes to more moderate doses of caffeine, the diuretic effect is not so pronounced. According to a review of ten studies by Lawrence Armstrong of the University of Connecticut (USA), caffeine is at best a mild diuretic. In 12 out of 15 cases, the amount of urine examined did not depend on whether the water they drank contained caffeine or not.

    Can you drink boiled water as well?

    So why do many people think that if they drink tea or coffee, they will have to go to the toilet more often?

    Author of the photo, thinkstock

    Caption to the photo,

    Scientists need to decide whether to give coffee to subjects or dissolved caffeine?

    As demonstrated in Armstrong’s review, most researchers give people an aqueous solution of pure caffeine, not the tea or coffee we usually drink at home.Maybe the combination of substances that these drinks contain somehow makes a difference?

    In a rare study where subjects drank nothing but tea for 12 hours, there was no difference in water saturation levels between them and people who drank the same amount of regular boiled water.

    As for coffee, one study did find a 41% increase in urine output and an increase in sodium and potassium excretion. But its participants abstained from caffeine prior to the study, so the situation may be different with people who are used to coffee.

    Another study did not find any difference in hydration between tea or coffee consumers, so we cannot draw an unambiguous conclusion here either.

    And the most recent study …

    In a new work by Sophie Keeler of the University of Birmingham (UK), published earlier this year, not only measured the volume of urine excreted, but also checked how the functioning of their kidneys affects the blood tests of subjects. and also calculated the total amount of water in the body.

    In the experiment, the men drank four cups of coffee a day, which is much more than the average coffee consumer drinks. There was no evidence that subjects were dehydrated compared to those who drank only water.

    Although this study was funded by the Institute for Scientific Information on Coffee, of which coffee companies are members, it was published in a peer-reviewed scientific journal and the authors confirm that the Institute did not influence the collection and analysis of the data or the writing of the study.

    Thus, if we notice the need to go to the toilet after a cup of coffee, we should not compare it with the situation when we do not drink at all. Because if you drink a glass of water instead of a cup of tea or coffee, the effect is likely to be the same.

    About the Author: Claudia Hammond writes articles, broadcasts and lectures on psychology.

    IMAGE-SKINCARE.RU »Difference between Hydration and Moisture and why it matters

    In everyday jargon, Hydration (moisture) and Moisture (moisture) have almost the same meaning, as both words refer to skin hydration.They are not used in the same context; You usually use the word “Hydration” (moisture) when talking about the human body and the importance of fluid intake, while the word “Moisture” (humidity) can refer to the weather in a tropical country.

    However, in the skincare world, the two terms are not exactly interchangeable despite the fact that some sources make you think of these different words the same way. Hydration is much more specific and Moisture is very broad.By understanding the difference between the two, you will also learn how to determine what your skin needs and which products are best for it.

    Know the Difference: Hydration vs. Moisture

    When it comes to skin care, Hydration is the process by which the skin absorbs water. As any doctor or physical education teacher will tell you, all of our organs need water to function properly. It just so happens that the skin is also taken into account in this equation. Hydration can come from skin care products that fill the skin with water thanks to unique ingredients called moisturizers.

    Moisture is a little more complicated as it is sometimes used interchangeably with Hydration (humidification). If you’re a fan of Ben Stiller’s comedies, you may remember the hysterical Zoolander ad, in which the title character in a mermaid costume says, “ Moisture (moisture) is the essence of moisture, and moisture is the essence of beauty.”He’s not technically wrong, but that doesn’t clear up the confusion. This is because in many cases the word “Moisture” (moisture) actually refers to occlusions, which are oily ingredients that help retain water in the skin, improving its defenses. The best occlusive ingredients are botanical lipids, which are capable of mimicking the protective properties of sebum, as well as imparting phytochemicals to the skin that can improve its appearance in the long term. Hydrating Ingredients can also be considered as moisturizing , but for all-round hydration, the skin needs protective ingredients that enhance the skin’s barrier properties.

    The question is, how do you know exactly what your skin needs?

    Are you dealing with dehydration versus dryness?

    Dry and dehydrated are two different skin conditions. Skin dehydration is a very common problem that can affect anyone, while dryness is a very specific skin type.

    • Dehydration is a condition where the skin lacks water. People often think that their skin is dehydrated because they don’t drink enough, but the truth is that most of the water we drink doesn’t get into our skin, so drinking more water isn’t enough to combat skin dehydration. There are many people who drink a lot of water and still experience skin dehydration as it usually has more to do with environmental factors. Dry climates, harsh foods, hot water, or anything else that can compromise the skin’s defenses will lead to dehydration.People with oily skin often end up dehydrated due to the cleansers they use to try and remove the sebum from their skin. Dehydrated skin feels tight or irritated, but looks dull and slightly saggy. When people with oily skin become dehydrated they may notice that their skin looks shiny and flaky at the same time. Well hydrated skin looks plump, smoother and more radiant with a smoother complexion.
    • Dry skin indicates a lack of sebum.One of the natural functions of your skin is to produce an oily substance called sebum. If your skin produces a lot of sebum, then you have oily skin, and if very little, then you have dry skin. Sebum is a very important part of our skin’s natural barrier functions, which helps keep harmful pollutants and bacteria outside the skin, as well as good water and antioxidants inside the skin. Dry skin types are more prone to dehydration because there is less protective oil on their skin.

    Best Skin Care for Hydration

    The best Hydration (moisturizing) ingredients for skin care are “moisturizers”. Humidifiers are unique molecules that are “hygroscopic,” meaning they can attract and absorb water from the environment. They are a key ingredient in every moisturizer because they play such an important role in moisturizing the skin. Since wrinkles and dullness often increase when the skin is dehydrated, moisturizers can very quickly make the skin firmer, brighter, and less wrinkled.

    However, not all moisturizers were created equal, as some can penetrate deeper into the skin than others depending on their molecular structure. The best moisturizers for dehydrated skin will include several different types of moisturizers that soften and moisturize the skin as much as possible at every level. Humidifiers work best in humid environments where the air is heavily saturated with water.

    VITAL C Hydrating Water Burst is a weightless gel that uses three powerful moisturizers: hyaluronic acid, provitamin B5 and glycerin.The gel is formulated using water splash technology, which provides intense hydration to the skin, making it firmer and more youthful. Hyaluronic acid, known for its ability to hold up to 1000 times its own weight in water, therefore has a significant enhancing effect. It also contains essential ingredients that protect the skin from visible markers of photoaging, such as vitamins C and E, as well as acetyl hexapeptide 8, which can strengthen the skin’s appearance.Those with dry and oily skin will benefit from this composition, as hydration is important regardless of the amount of sebum.

    Best Skin Care for Moisturization (moisture retention)

    As amazing as humidifiers are, they are not enough to retain moisture. These ingredients alone cannot prevent moisture from evaporating from the skin. This is where the occlusives come in. Occlusives are hydrophobic, which means they repel water. When applied to the skin, they create a protective barrier that prevents moisture from entering the skin.However, if occlusions are applied after the skin has already been hydrated, they will lock that moisture into the skin. Our sebum has a natural ability to retain moisture, but those with dry skin do not produce enough moisture, so they need skin care that can enhance the skin’s defenses. Another advantage of occlusions is that they usually have emollient properties. This means that they are able to smooth the skin in a way that is softer to the touch and more elastic in appearance.

    It is worth noting that those with oily skin may also need occlusive protection in their skincare routine. If you are using cleansers to remove excess sebum from your skin, it is very important to supplement them with moisturizers and moisture-retaining agents to replenish the cleansing effect of the cleanser.

    Our VITAL C face oil is ideal after Water Burst or any other serum based on Hydration , which is suitable for all skin types.This is because this velvety smooth oil glides over the skin, creating a layer that holds moisture in place, leaving the skin feeling silky and soft. It is made from a set of lipids that have the ability to enhance its barrier functions, such as squalane, sea buckthorn oil, and argan oil.

    It also includes nourishing moringa oils and grape seed oils, which are rich in antioxidants to help prevent the signs of photoaging on the skin. The fatty acids in these oils are prized for their non-comedogenicity and their ability to soothe signs of redness and irritation.

    90,000 18 Ways To Deal With Bloating

    12 September 2018

    Bloating is a common problem that usually occurs due to a build-up of gas in the gastrointestinal tract. Bloating visually increases the size of the abdomen and makes it tender or even painful. Exercise, nutritional supplements, and massage can help reduce bloating quickly, and simple lifestyle changes can prevent the condition from recurring.

    The following tips can help people at home quickly deal with pain and discomfort from bloating:


    Physical activity will cause your intestines to contract more often, which will help release excess gas.

    2. Yoga

    Certain yoga postures can tense the abdominal muscles in such a way as to stimulate the release of excess gas from the gastrointestinal tract. For example, poses such as balasana (baby pose), ananda balasana (happy baby pose), and squat pose are suitable for you.

    3. Peppermint

    Peppermint Capsules may be helpful for upset stomach and associated gas.

    4. Special medicines to combat excessive gas formation

    Anti-gas preparations will help remove excess air from the digestive tract. For example, “Simethicon” copes with its task well.

    5. Massage of the abdominal cavity

    Such a massage will improve the normal functioning of the intestines. However, you should properly study the course of the massage, and in case of pain, immediately stop it.

    6. Essential oils

    A 2016 study showed that a mixture of fennel and turmeric essential oil can effectively fight gases in the digestive tract.However, you should consult your doctor before using essential oils.

    7. Warm bath

    Lying in warm water can help relieve abdominal pain. Relaxation will reduce stress levels and help you cope with gas more quickly.

    All these tips will help you solve the problem urgently. The following will list the methods that work in the long term.

    8. Consuming more fiber

    It helps prevent constipation and bloating.The daily rate of fiber for women is 25 g, and for men – 38 g. However, if you consume more than 70 g per day, you will get the opposite effect.

    9. Refusal from carbonated water

    Carbonated drinks contribute to the accumulation of gases in the stomach. The carbon dioxide used in the production of this water, as well as sugar and artificial sweeteners, can cause bloating.

    10. Taboo on chewing gum

    Substances in the gum and swallowing large amounts of oxygen while chewing provoke the formation of gases.

    11. Increase your daily physical activity

    Exercise will help make bowel movements more regular and free the digestive tract of excess gas and water.

    12. Regular Eating

    Many people experience bloating immediately after eating large amounts of food at one time. It is better to divide your meals into small portions and eat more often, so the digestive system will work better.

    13. Use of probiotics

    Probiotics will help regulate bacteria in the colon that produce gas and cause bloating.

    14. Reducing salt intake

    Excess sodium forces the body to retain water. This can cause the feeling of a bloated stomach.

    15. Eliminate any kind of illness

    In some cases, gas is caused by illness. Therefore, it is better to get tested and make sure that everything is okay with you.

    16. Switching to a diet low in FODMAPs

    The study showed that such a diet helped to eliminate bloating, flatulence and abdominal pain in 74% of participants with irritable bowel syndrome

    17.Keeping a food diary

    Some people may have food intolerances. Keeping a food diary can help you figure out what food your body is reacting to.

    18. Avoid food additives and medications that can cause gas problems

    Some supplements, such as iron, can cause constipation and other symptoms of dyspepsia, which in turn causes bloating. In addition, various medications can be the culprit for increased gas production.It is necessary to carefully study the possible side effects in the instructions.

    ← Back 90,000 what is the reason and what to do?

    Let’s figure out why there is bloating after eating, whether the food is the only one to blame and what to do in order not to face this problem.


    ☝️This and other articles on the Internet are for informational purposes only and will not replace your visit to the doctor.

    Bloating is commonly understood as a feeling of an enlarged stomach and gas.The stretching of the abdominal cavity due to these processes causes a visible increase in the abdomen. Such events can be a symptom of an illness such as irritable bowel syndrome (IBS). But most often, bloating occurs in healthy people due to diet.

    Reason 1: Dysbiosis

    There are trillions of bacterial cells living in the human gut that make up the gut microbiota. These bacteria perform important tasks such as breaking down fiber, producing beneficial metabolites such as vitamins and short-chain fatty acids, and supporting your immune system.

    When the ratio of bacteria species in the intestine changes due to antibiotics, stress or other reasons, dysbiosis develops. This condition causes a host of digestive upsets, from discomfort and flatulence to diarrhea and vomiting.

    Reason 2: GI disease

    There are several bowel problems that usually cause bloating after eating. For example, if bacteria in the small intestine are overgrowing (SIBO), the reaction to food may be more violent. Irritable bowel syndrome (IBS) causes a similar condition: first, there is abdominal pain, followed by bloating.

    Leaky gut is not actually considered a disease, but the condition of the mucous membrane can really affect your well-being. The increased permeability of the intestinal wall causes chronic inflammation and a range of unpleasant symptoms, including bloating, diarrhea, and constipation.

    Reason 3: Diet

    Certain foods cause some people to feel bloated after eating. For example, whole grains, legumes, and some vegetables, while good for health, can cause gas.

    Although your gut bacteria are well equipped to break down fiber, this process can also lead to gas. A sudden increase in fiber intake can cause foul-smelling flatulence, bloating, and discomfort.

    Salt also causes bloating because it forces the body to retain water. And drinking carbonated drinks increases the accumulation of gases in the body.

    1 Find the cause

    The first step to solving the problem is to understand the cause.The most common causes of bloating are: stress, soda, diet, lack of exercise, eating too fast, dysbiosis, IBS, food intolerances.

    But remember, what causes bloating in one person may not be the same in another. Therefore, you should not blindly blame stress or diet. Observe yourself and try to keep a bloating diary. Write down everything you eat and drink, along with information about exercise, medication, and how you feel after meals.

    Once it becomes clear if bloating occurs more often after fatty foods or stress, you can proceed to the second step. Try to limit one by one the factors that cause the discomfort and check if they were the cause.

    2 Add exercise

    If you feel like it, take a walk after meals to reduce bloating. But keep in mind that gentle exercise is better than vigorous exercise because intense physical activity shuts down digestive activity and redirects energy to the muscles.

    3 Eat Less Fiber

    If you already eat a lot of fiber, think twice before adding any more fiber. In fact, it can do you more harm than good.

    Certain foods, especially whole grains, legumes and beans, commonly cause bloating. Fiber is essential as part of a healthy diet, but you should increase your intake gradually, rather than immediately, and monitor the body’s response.

    4 Use fermented foods

    If the microbial balance in the gut is slightly imbalanced, increasing probiotic intake can help bring the microbiome back into balance.Foods that can help reduce bloating include fermented foods such as kefir and yogurt, which contain natural probiotics (a source of live beneficial bacteria).

    5 Chew more slowly

    Eating is a marathon, not a sprint. When you swallow food in a hurry, you also swallow a lot of air, which leads to the formation of a lot of gas after eating. It can also lead to belching.

    You can fight bloating by eating more slowly and chewing food.This will not only reduce the amount of air you breathe in, but it will also help you feel fuller, so you will absorb less unnecessary food. And this is a payoff for your waist.

    6 Avoid soda

    If you experience bloating after a small meal, it may not be about what you eat, but what you drink. Fizzy or carbonated drinks cause carbon dioxide to build up in your body, bloating your stomach, leading to gas immediately after a meal.

    The best drink to combat this is water. Still only. If you, like many others, dislike the taste, try adding a little flavor, such as a slice of lemon or lime.

    7 Add less salt

    Salt encourages the body to retain water, so we feel thirsty after eating salty foods. It can also alter the composition of the gut microbiome by decreasing the probiotic bacteria Lactobacillus .

    The good news is that lowering your salt intake can ease the symptoms of bloating, and it’s very easy to do.Most sodium comes from processed foods and restaurants, so try to cook at home and use herbs and spices to add flavor to your meals.

    Because food often triggers gastrointestinal symptoms, a low FODMAP diet is sometimes used to combat IBS symptoms. This means fermentable, oligosaccharides, disaccharides, monosaccharides and polyols. These are types of fermentable fiber that are difficult for the body to digest and that cause discomfort when broken down by gut bacteria.

    However, you should consult with a qualified healthcare professional before embarking on a low FODMAP diet, as changing eating habits can affect health and even trigger an eating disorder.

    If you want to beat bloating, remember this:

    • Get enough fiber in your diet, but don’t be a hero.
    • Replace fizzy drinks with still water with lemon juice.
    • Try to reduce your stress levels.
    • Introduce probiotics into your diet.
    • Monitor your salt intake.
    • Take your time while eating.
    • Light exercise after meals can help digestion.
    • If lifestyle changes do not help, see a specialist.

    You can find out which nutrients and dietary fiber your bacteria are lacking by doing the Atlas Microbiota Test. You will receive individual and understandable recommendations that will help improve the functioning of the microbiota and improve digestion.

    • Apiroz, F and Malagelada, J, R. Abdominal Bloating, 2005
    • Brown, K et al. Diet-Induced Dysbiosis of the Intestinal Microbiota and the Effects on Immunity and Disease, 2012
    • Chang, L et al. Sensation of Bloating and Visible Abdominal Distension in Patients With Irritable Bowel Syndrome, 2001
    • Costa, R, J, S et al. Systematic Review: Exercise-Induced and Gastrointestinal Syndrome-Implications for Health and Intestinal Disease, 2017
    • Dukowicz, A et al.Small Intestinal Bacterial Overgrowth, 2007
    • Halmos, E, P et al. A Diet Low in FODMAPs Reduces Symptoms of Irritable Bowel Syndrome, 2014
    • Peng, A, W et al. Effects of the DASH Diet and Sodium Intake on Bloating Results From the DASH-Sodium Trial, 2019
    • Young Seo, A et al. Abdominal Bloating: Pathophysiology and Treatment, 2013

    90,000 What German experts advise for hypertensive patients | Culture and Lifestyle in Germany and Europe | DW

    Do you smoke, suffer from excess weight, exercise a little, like to drink a glass or two? It is not surprising that you have hypertension.You urgently need to do something to stabilize your blood pressure.

    Avoid salt

    Of course, you can take medication. There are many of them, they are well known. But we are not talking about them. And not even that it would be good to quit smoking and try to avoid stressful situations. These are, as they say, commonplaces. But German doctors consider less radical things to be no less important. For example, eliminate salt from the diet – or at least reduce its use to a minimum.It has been scientifically proven that in at least one third of hypertensive patients it was the excess of salt in the body that was the main cause of the disease.

    Therefore, as German experts strongly advise, it is necessary to give up nuts, chips, meat fried in a pan. Do not add salt to food while eating. Use salt substitutes (they contain less sodium, which is harmful to the body, contained in salt). And believe me: if you replace salt with other seasonings, the taste of your food will not deteriorate.

    Instead of a sofa – sports

    Are you tired or, on the contrary, you feel cheerful and think that you don’t need to move anymore? It’s a delusion! To lower blood pressure, you need to exercise regularly.Not necessarily, of course, a marathon run: it is just dangerous. But swimming, brisk walking, cycling, or even light exercise on a stationary bike can do wonders. Of course, accustoming yourself to regular sports is not a matter of one day, here you need to show patience and perseverance. The main thing is that these classes are regular.

    And one more thing: sports will help you lose a couple of extra pounds. Physicians agree that being overweight contributes to hypertension.And with her, as you know, jokes are bad: the risk of heart attack and stroke increases. In addition, exercising can relieve stress and improve emotional well-being.

    Everything is good in moderation

    Nobody forces you to neglect a glass of wine or a glass of beer. But it is important that everything is in moderation. An excess of sugar, caffeine, nicotine, alcohol is a poison for the body. This is what often becomes the cause of cardiovascular diseases.

    Not only fast food should be excluded from the diet, but also fatty pork, french fries with ketchup and mayonnaise, and other things containing a lot of fat and sugar.Everyone knows how healthy vegetables and fruits are. Then why not replace the cake with an apple or a pear? Buckwheat also helps lower blood pressure. Or maybe switch to Mediterranean cuisine that uses garlic? Scientists have proven that garlic improves blood circulation and dilates blood vessels.

    Buy a tonometer and keep records

    For those with high blood pressure, a tonometer in the house is a must. Measure your blood pressure at the same time every day.It is advisable to write down the measurement results in a special notebook. In addition, it is worth writing down what you ate and drank that day, how much time you played sports, and so on. And you will soon see how your food and your lifestyle can help lower or stabilize your blood pressure. Be patient: good work takes time. And most importantly: start dealing with your pressure now.

    See also:

    • Hazardous and wholesome food

      Which food do you prefer?

      For the 60th time in most countries on May 29, World Healthy Digestion Day is celebrated, established by the World Organization of Gastroenterology (WOG) and the World Health Organization (WHO).It is held to draw public attention to the problems of digestive disorders and to find effective ways to combat them. So which foods are good for us and which should be avoided?

    • Dangerous and healthy food


      Say no to chocolates, gummy bears, lemonade, Coca-Cola, Fanta, other sweets and tonic soft drinks! All of them contain simple carbohydrates, which, when processed, take fluid from the body and dehydrate it.Simple carbohydrates also have a detrimental effect on the state of collagen fibers, on which the elasticity of the skin depends: wrinkles appear, the oval of the face sags.

    • Dangerous and wholesome food

      Fast food

      The main disadvantage of fast food is the trans fats it contains, obtained from vegetable oils during the hydrogenation process: liquid vegetable oils are saturated with hydrogen bubbles at high temperatures. As a result, trans-isomers with a distorted molecular structure are formed.Once in the body, such molecules disrupt metabolic processes in cells, which can lead to chronic inflammation.

    • Dangerous and healthy food


      It is known that red wine can be good for the body – but only if you drink one glass. Consuming more is only harmful. And even more so when it comes to stronger alcoholic beverages. Alcohol abuse is strongly reflected on the face: it turns red and swells.In addition, alcohol contains a lot of sugar that breaks down collagen fibers.

    • Dangerous and healthy food


      Anyone who is addicted to chips and foods similar to them consumes not only too many unhealthy trans fats, but also salt. And its main component – sodium – has the ability to retain water in the body. As a result, blood pressure can jump. Excess salt disrupts metabolism, causes heart problems, and worsens complexion.

    • Dangerous and wholesome food


      Permanently exclude white bread and pasta from your diet! The fact is that they contain too many carbohydrates, which are nothing more than sugar molecules. Overuse of white flour baked goods leads to glycation – the sugaring of collagen fibers, sticking them together and breaking them down. As a result, our skin loses its elasticity and ages quickly. Not to mention digestive disorders.

    • Dangerous and healthy food


      Coffee speeds up metabolism, which means it stimulates weight loss.On the other hand, research shows that as early as two to three cups of coffee a day can cause sudden changes in blood pressure, which can lead to heart problems. Drinking coffee on an empty stomach increases the acidity of the stomach, and this is a direct path to the development of ulcers and gastritis. And coffee also has a diuretic effect, which causes dehydration of the body, kidneys suffer.

    • Dangerous and healthy food

      Coconut oil

      Coconut oil is one of the richest foods in saturated fatty acids.It contains 90 percent of these healthy fats. Among them is lauric acid, which has a pronounced antimicrobial effect, which helps to strengthen the body’s immunity in the fight against viruses, fungi, infections, inflammations. Coconut oil also contains vitamin E, which is effective against wrinkles.

    • Dangerous and healthy food

      Green tea

      Green tea is a storehouse of antioxidants, including polyphenols and flavonoids, which prevent skin aging and the appearance of wrinkles, as well as protect us from cancer and other diseases.The composition of its leaves also includes a unique amino acid – L-theanine, which has a relaxing effect and protects a person from the effects of stress on his body.

    • Dangerous and wholesome food

      Bitter chocolate

      Cocoa, which is 80 percent dark chocolate, is a real source of powerful antioxidants, saturated fatty acids and flavonoids, which help to improve the elasticity of blood vessels, blood circulation, and the normalization of arterial pressure.Not to mention, this product evens out the complexion and protects the skin from the harmful effects of the sun.

    • Dangerous and wholesome food


      The fruits of this tropical plant are a valuable dietary product, because they have a very low calorie content: there are only 39 calories per 100 grams of pulp. The low fructose content of papaya promotes proper digestion, while its beta-carotene, vitamins C and E improve complexion and protect the skin from sunburn.

    • Dangerous and wholesome food


      In addition to improving eyesight, carrots also have a wonderful effect on the skin. The fact is that this product is rich in beta-carotene, which is synthesized in the body into vitamin A, and it helps prevent the overproduction of cells in the epidermis, where excess sebum, combined with dead cells, clogs the pores. Carrots are also good for improving bowel function and strengthening the immune system.

    • Dangerous and wholesome food


      Seeds of sunflower, pumpkin, flax, chia (Spanish sage) are truly the elixir of youth.Due to the content of selenium, vitamin E, magnesium, protein, omega-3-unsaturated fatty acids, other vitamins and trace elements, they are very useful for moisturizing the skin, smoothing out folds on it and preventing the appearance of wrinkles on the face.

    • Dangerous and wholesome food


      What is not in this green herb! It is rich in iron, folic acid, chlorophyll, fiber, vitamins E, C and A, magnesia, proteins, and these are the guarantors of good health, since they help to improve the functioning of the intestines, cleanse the body of harmful substances, and are an effective means of combating skin aging.

    • Dangerous and healthy food


      This fish is a valuable source of beauty and a superfood for those who often deal with stress. Salmon is rich in vitamin D, the role of which is both in strengthening bones and protecting the body from skin diseases, heart and brain diseases, cancer, and depression. And the presence of omega-3-unsaturated fatty acids in it makes it a product that helps to eliminate wrinkles.

      Author: Nataliya Koroleva

    90,000 Is it true that you need to drink 2 liters of water a day?

    How much water does my body need?

    There is an obvious rule: the body needs as much water as it loses.It all depends on the organism itself and the situation. For example, if the air temperature is + 16-18 ° C and you are not experiencing strong physical exertion, then your daily “consumption” is approximately 40 ml of water per kilogram of weight. That is, if you weigh 60 kg, you need 2.4 liters of water from all sources. But the hotter and drier the air and the higher your physical activity, the more fluid your body uses. The exact indicator depends on many factors, so it is almost impossible to calculate it, and it is not necessary.In a healthy person, the feeling of thirst is triggered whenever the body needs water. Therefore, it is enough to drink when you feel like it.

    So, if I don’t feel like it, I don’t need to specifically drink a few liters of water a day?

    Yes, under normal conditions there is no such need. Almost all food contains water, add to this the drinks you normally consume throughout the day and you may already have the amount of water you need.The main thing is not to neglect the feeling of thirst. I wanted to take a sip of water – be sure to do it.

    What if I get less water than I use?

    There is a risk that you will feel tired and dizzy, will not be able to concentrate on the task, and your mood will deteriorate – all these are symptoms of dehydration. Of course, we are only talking about a small imbalance in water consumption.Prolonged dehydration is a serious health threat.

    What if I drink more water than I need?

    If you drink a little more water than you need at this moment, then nothing terrible will happen, the body will remove all the excess. But the rule “everything is good in moderation” works here as well. Excess water intake is an overload on the body.

    Is it better to drink mineral water or plain water?

    Mineral water often contains more than one gram of minerals per liter. A bottle of medicinal-table or medicinal mineral water may contain half the daily value of mineral components, or even more. You need to understand why your body needs it. That is, for the purpose of normal hydration, it is better not to use medicinal mineral water.If you like the taste of mineral water, choose a dining room for everyday consumption: it is the most neutral in terms of the amount of salts. The type of mineral water (table, medical-table or medicinal) is always indicated on the label.

    Okay. Quality water for every day – what is it like?

    This is pure drinking water, the total mineralization of which should be no more than 1 gram per liter.The simplest example is known to all BonAqua. You can drink it every day as much as the body requires.

    Carbonated or Not?

    As you like. Carbonated drinking water is water saturated with carbon dioxide. However, for people with diseases of the digestive system, it is better to consult a specialist about this.

    What about tap water?

    Water comes out of water treatment plants clean and safe. You can safely drink it. The chemical composition of the water entering the water supply system is regulated by sanitary standards, the observance of which is constantly and strictly monitored. However, in settlements with a worn-out communal system, there is a risk that on the way to the consumer, water will receive mechanical impurities, such as rust.This is possible even after repair work in the networks. You can get rid of mechanical impurities by passing the water through a regular filter jug ​​or letting the water settle a little, but it’s better, whatever one may say, to quench your thirst with high-quality bottled water.

    Is it true that I am 80% water?

    Not really. The total amount of water in the body of an adult is, according to various sources, 50–70%, depending on age and gender.

    90,000 Swelling and Sugar: Myth or Reality?

    There is salty for the night, if you do not want to be like a ball in the morning, you cannot. But few people know that dried fruits, a spoonful of honey or healthy yogurt with fruit additives can cause edema. After all, this is not salt, what kind of swelling can there be? It turns out they can.

    Experience has shown that sugar and sweeteners are the most common causes of edema over the age of 35-40. The development of edema against the background of the consumption of sugars is based on hyperinsulinemia and insulin resistance – when there is enough insulin in the blood, but it seems to our cells that there is not enough of it.In this regard, they force the pancreas to synthesize insulin more and more, until its strength is exhausted, and it can no longer supply a new portion of insulin into the blood. Insulin is vital for our body, because forces glucose into cells where it is burned for energy. An excess of insulin in the blood is bad, as is a lack of it.

    Excess insulin causes sodium (salt) to be retained in the body, which in turn retains water in your body, leading to edema.In addition, insulin increases vascular permeability, and acute hyperinsulinemia can even provoke a transcapillary release of albumin, which also contributes to the appearance of edema.

    Highly digestible sugars (sugar, fructose) begin to be absorbed already in the oral cavity, quickly enter the bloodstream and contribute to a rapid peak increase in blood insulin levels. The constant use of easily digestible carbohydrates leads to sharp rises in insulin, as a result, the sensitivity of cells to insulin decreases and insulin resistance gradually develops.Digestible carbohydrates include: sugar, honey, candies, chocolate, dried fruits, etc. Aldente pasta, peeled bread, cereals also contain carbohydrates, but they are absorbed much more slowly and cause a gradual increase in blood sugar and insulin levels. Our body has enough time to “adapt” to these changes.

    Many people are trying to reduce their sugar intake by substituting artificial sweeteners containing sucralose and acesulfame potassium, but studies have shown that they can also lead to insulin resistance and weight gain, as well as consuming excess amounts of regular sugar and honey.

    What signs allow us to suspect the presence of insulin resistance or hyperinsulinemia in a person?

    • oily skin and enlarged pores on the face, acne;
    • Frequent swelling of the face, fingers, legs, constant fluctuations in weight ± 2-3 kg;
    • headache, general weakness, sweating between meals, which disappear after meals;
    • Constant hunger and the need to eat sweet things or drink sweet tea or coffee;
    • overweight with fat deposition in the abdomen;
    • 90 120 irregular menstrual cycle;

      90 120 fine hair, darkening (hyperpigmentation) and scaling of the skin in the armpit, groin, neck, perorbital area, elbows, knees and chest folds;

    • Multiple small papillomas on the skin in the axillary region, groin, neck, eyelids and chest folds.