Nowadays, people are paying almost no attention to what they eat, mostly because of a lack of time, as we are living in a fast-paced world and have to focus on our jobs, children and money. But, these are just excuses which may lead to a degradation of humanity, health wise.
As a result of such a lifestyle, numerous people are experiencing problems with water retention and a bloated stomach. These problems can be an indication of a serious problem, such as kidney disease or heart failure in case of water retention, but they usually can be easily solved with simple corrections in your lifestyle. Read on to find out what you can do to start treating your body better.
Ways of Reducing Water Retention
Eat Less Salt
Salt contains sodium, which binds to the water in your body and maintains the balance of fluids. But, if you regularly eat meals which are high in salt, processed foods, for instance, your body will retain water. The solution is simple, as you just have to reduce your sodium intake. I am not implying to cut salt out of your diet completely, only that you need to eliminate the worst of processed foods from your life. You can also try flavoring your meals with herbs and spices, instead of large quantities of salt.
Eat More Magnesium
Magnesium is an important mineral involved in over 300 enzymatic reactions which keep the body working. You can decrease water retention by increasing your magnesium intake. You will do that by eating more nuts, whole grains, dark chocolate and leafy, green vegetables. You can also try drinking water rich in magnesium and other minerals which will naturally boost your health, without too much effort on your part.
Increase the Intake of Potassium-Rich Foods and Vitamin B6
Potassium is a mineral that helps decrease water retention by lowering sodium levels and increasing urine production. It is also beneficial for the heart and helps send electrical signals that keep the body functioning. Bananas, avocados and tomatoes are foods rich in potassium. Try adding them to your daily routine, and you will soon feel your body responding.
Vitamin B6 is a set of related vitamins known to reduce water retention in women with premenstrual syndrome. Bananas, potatoes, walnuts and meats are foods rich in this vitamin.
If you are interested in more advice on this issue, which is usually not serious and urgent, you can keep in touch with technological innovations and ask doctors online to provide you with more information.
Getting Rid of a Bloated Stomach
Eat Less and Slower
Overeating is a common cause of bloating, so to avoid it you should start eating smaller portions. You should also eat less foods which are rich in fats, because fat takes longer to digest than protein and carbohydrates. This means that fat keeps your stomach full for a long time, and to avoid bloating you should limit your intake of fats.
Eating too fast increases the risk of bloating. Satiety signals take 20 minutes to reach the brain and lower the appetite, so the solution is to eat more slowly. This will not only help you avoid getting bloated, but will also help you keep the pounds away. Also, try not to overstuff yourself after you begin to feel full.
Gas in the abdomen is a common cause of bloating, and about half of it is swallowed air while the other half is produced by bacteria in the stomach that help with food digestion. So, if the gas does not move through the gut efficiently, it builds up in the intestines, causing bloating and pain.
There are several habits that increase the amount of air you swallow, such as drinking trough a straw, chewing gum, drinking carbonated beverages and eating hard candy. You should avoid these habits if you have problems with bloating.
Avoid Foods That Cause Bloating
Bloating can be caused by foods which are difficult to digest. So, you should avoid foods rich in oligosaccharides such as beans and lentils, foods rich in sugar and starches, such as cabbage, carrots, cauliflower and apricots. You should also stay away from artificial sweeteners and fructose because they are also difficult to digest.
People who are lactose intolerant should keep the consumption of dairy products to a minimum. Whole grains, even though recommended for various health benefits, can cause bloating. They are healthy because of their high fiber content, but fiber is an indigestible carbohydrate, so if you suddenly increase the intake of fiber you will experience gas, bloating and constipation. The solution is to slowly increase the amount of fiber you eat and allow your body to adapt.
Hopefully this advice will help you eat better and in moderation, and will help you achieve not only you target weight, but you desired health as well. Remember – you are at least partly what you eat, and your body will thank you if you take proper care of it.