10 Easy Ways To Beat the Bloat

Water retention can cause unpleasant symptoms including bloating and swollen ankles. You should always consult your doctor if you suffer from persistent or frequent fluid retention but in the meantime, here are some self-help tips

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Water retention can cause unpleasant symptoms including bloating and swollen ankles. You should always consult your doctor if you suffer from persistent or frequent fluid retention but in the meantime, here are some self-help tips for reducing the effects.

 

  1. Drink more water. It may sound strange but one reason for fluid retention is dehydration. As the body feels deprived of water, it hangs on to the fluid it does have. Drinking more water helps to redress the balance and flush out retained fluid.
  2. Raise your legs. Lying down with legs elevated above hip height can help drain excess fluid from your legs and ankles, so take frequent rests if you can, or raise the end of your bed slightly.
  3. Avoid salt. Salt encourages fluid retention, so choose reduced-salt foods; don’t buy processed-ready meals, and avoid adding extra salt to cooking or reaching for the fish sauce at the table. Salt can likewise be found in surprising sources, including some breads and cereals, so read the labels before you buy. 4.
  4. Drink less alcohol. Drinking too much alcohol encourages the body to hold on to fluid, so avoid binge drinking, and make sure you have a few alcohol-free days a week.
  5. Step up your protein intake. Eating protein encourages your body to shed excess fluid, which is why high-protein diets usually produce dramatic weight loss initially.
  6. Get more exercise. Sitting or standing for prolonged periods encourages fluid to pool in the lower legs and ankles so try to move about or get out for a walk as often as you can. A regular exercise regimen will also boost your circulation and encourage excess fluid to disperse.
  7. Drink chamomile tea. Tea is a natural diuretic that will help to reduce bloating. You can find it in supermarkets in tea bag form.
  8. Eat more veggies. Certain vegetables and fresh herbs are natural diuretics that can help combat fluid retention. Include more cabbage, cucumber, and leafy greens in your daily diet.
  9. Try acupuncture. Some people have reported relief from fluid retention from acupuncture –- and it can be therapeutic in other ways, too.
  10. Eat more bananas. Bananas are rich in potassium, which helps to eliminate fluid retention. Try them in smoothies, chopped over cereal, or straight from the skin.

 

 

 

(Photo credits to dentalairforce.com)

 

 

 

 

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