10 Tips To Reduce Stomach BLOATING (Water Retention)


This is a 10 step guide to lose water weight, bloating, and swelling around the stomach, face, ankles, and the entire body in general. When you have too much water retention it hurts not only your health but also your appearance. Learn how to reduce water retention and stomach bloating fast. 

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Excess water retention can lead to bloating around your midsection, a puffier looking face, and swollen joints, especially around your extremities like your feet and hands. And with some pretty simple changes, you can get rid of these fluids gathering under your skin and improve your appearance pretty fast, but aside from appearance, there are plenty of other reasons why you might be interested in losing water weight.

References

1. Raising sodium intake can cause fluid retention:
https://pubmed.ncbi.nlm.nih.gov/2957126/
https://pubmed.ncbi.nlm.nih.gov/6823962/
https://pubmed.ncbi.nlm.nih.gov/8306484/
https://pubmed.ncbi.nlm.nih.gov/2525347/

2. “Dietary potassium restriction increases sodium and chloride retention, whereas potassium administration promotes both diuresis and natriuresis.” https://pubmed.ncbi.nlm.nih.gov/9428447/

3. “Only 0%, 8%, and 33% of the population had total usual intakes of potassium, choline, and vitamin K above the adequate intake when food and MVMM use was considered.” https://www.tandfonline.com/doi/full/10.1080/07315724.2013.846806

4. Consume water in such a way that your urine maintains a very light color. If it has a darker yellow color, you’re likely dehydrated and need to drink more: https://www.hcpa.info/wp-content/uploads/2017/10/Dehydration-chart.png

5. Eight grams of dried dandelion leaf significantly increased urine frequency without apparent side effects:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3155102/

6. Dandelion leaf seems to be as effective a diuretic as the diuretic drug furosemide (common brand name Lasix):
https://pubmed.ncbi.nlm.nih.gov/4427955/

7. Poor sleep may affect the renal nerves in your kidneys, possibly leading to increased water retention:
http://doi.org/10.1152/ajpregu.00647.2009

8. Stress increases vasopressin, also known as antidiuretic hormone (ADH): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4171342/

9 Meditation, helps manage stress by stimulating the parasympathetic nervous system and helps you tackle problems more rationally: https://www.sciencedirect.com/science/article/abs/pii/S0092656608001682

10. Coping actively instead of passively with problems. That’s much better for stress management and health than a passive approach:
https://www.ncbi.nlm.nih.gov/pubmed/6737198
https://journals.sagepub.com/doi/abs/10.1177/0031512516631056

11. Exposing yourself to nature reduces stress, and interestingly enough, you can reap similar benefits just by adding plants to home or office:
https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeing
https://www.ncbi.nlm.nih.gov/pubmed/21431424
https://www.ncbi.nlm.nih.gov/pubmed/18329704
http://hortsci.ashspublications.org/content/42/3/581.full

12. Ashwagandha and Rhodiola are both very effective at reducing cortisol:
https://www.ncbi.nlm.nih.gov/pubmed/19170145
https://blog.priceplow.com/wp-content/uploads/2014/08/withania_review.pdf

13. Excessive cardio can cause elevated cortisol levels: https://pubmed.ncbi.nlm.nih.gov/21944954/

14. “Hair samples were obtained from 304 amateur endurance athletes (long-distance runners, triathletes, cyclists) and 70 controls.”
https://pubmed.ncbi.nlm.nih.gov/21944954/

15. “Cortisol concentrations were determined in the first to third 3-cm hair segments most proximal to the scalp.”
https://pubmed.ncbi.nlm.nih.gov/21944954/

16. Endurance athletes had higher cortisol levels in all three hair segments compared to controls — See figure 1A and 1B of the following study: https://pubmed.ncbi.nlm.nih.gov/21944954/

17. “Endurance athletes exhibited higher cortisol levels in all three hair segments compared to controls” and “These data suggest that repeated physical stress of intensive training and competitive races among endurance athletes is associated with elevated cortisol exposure over prolonged periods of time.”
https://pubmed.ncbi.nlm.nih.gov/21944954/

18. Low calorie dieting increases cortisol: https://pubmed.ncbi.nlm.nih.gov/20368473/

19. Cortisol levels increased among females that restricted their calorie intake while that wasn’t the case among the control group. See Figure 3: https://pubmed.ncbi.nlm.nih.gov/20368473/

20. High insulin levels, in turn, can cause your body to retain more sodium by increasing the reabsorption of sodium in the kidneys:
https://pubmed.ncbi.nlm.nih.gov/21629870/
https://pubmed.ncbi.nlm.nih.gov/17686957/

21. Urine volume increases significantly among those who consume caffeine when the user doesn’t normally have caffeine:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3036994/

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