{"id":20140,"date":"2017-02-14T02:24:52","date_gmt":"2017-02-14T02:24:52","guid":{"rendered":"http:\/\/naturalcureshouse.com\/?p=105"},"modified":"2017-02-14T02:24:52","modified_gmt":"2017-02-14T02:24:52","slug":"6-effective-ways-to-reverse-bloating-and-lose-all-your-water-weight","status":"publish","type":"post","link":"https:\/\/mrhealthyalternative.com\/?p=20140","title":{"rendered":"6 effective ways to reverse bloating and lose all your water weight"},"content":{"rendered":"<div class=\"63d509947b33dea96ed9a09b2482b63d\" data-index=\"1\" style=\"float: none; margin:10px 0 10px 0; text-align:center;\">\n<div data-type=\"_mgwidget\" data-widget-id=\"1554417\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n<\/div>\n<p>Water retention occurs when excess fluids build up inside the body.\u00a0It is also known as fluid retention or edema.\u00a0<a href=\"http:\/\/authoritynutrition.com\/how-much-water-should-you-drink-per-day\/\" target=\"_blank\" rel=\"noopener noreferrer\">Water<\/a> retention occurs in the circulatory system or within tissues and cavities. It can cause swelling in the hands, feet, ankles and legs.<\/p>\n<p>There are several reasons why it happens, many of which are not serious.\u00a0Some women experience water retention during\u00a0<a href=\"http:\/\/authoritynutrition.com\/13-foods-to-eat-when-pregnant\/\" target=\"_blank\" rel=\"noopener noreferrer\">pregnancy<\/a> or before their monthly period.\u00a0People who are physically inactive, such as when bedridden or sitting through long flights, may also be affected.<\/p>\n<p>However, water retention can also be a symptom of a severe medical condition like kidney disease or heart failure. If you have sudden or severe water retention, then seek medical attention immediately.<\/p>\n<p>But in cases where the swelling is mild, and there is no underlying health condition, you may be able to reduce water retention with a few simple tricks.<\/p>\n<h2>6 Ways To Reduce Water Retention<\/h2>\n<h3>1. Eat Less Salt<\/h3>\n<p><a href=\"http:\/\/authoritynutrition.com\/different-types-of-salt\/\" target=\"_blank\" rel=\"noopener noreferrer\">Salt<\/a> is made of sodium and chloride.\u00a0Sodium binds to water in the body and helps maintain the balance of fluids both inside and outside of cells.\u00a0If you often eat meals that are high in salt, such as many <a href=\"http:\/\/authoritynutrition.com\/9-ways-that-processed-foods-are-killing-people\/\" target=\"_blank\" rel=\"noopener noreferrer\">processed foods<\/a>, your body may retain water. These foods are actually the biggest dietary source of sodium.<\/p>\n<div class=\"code-block code-block-3\"><\/div>\n<p>The most common advice for reducing water retention is to decrease <a href=\"http:\/\/authoritynutrition.com\/how-much-sodium-per-day\/\" target=\"_blank\" rel=\"noopener noreferrer\">sodium<\/a> intake. However, the evidence behind this is mixed.\u00a0Several studies have found that increased sodium intake leads to increased retention of fluid inside the body (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/2957126\" target=\"_blank\" rel=\"noopener noreferrer\">1<\/a>, <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/6823962\" target=\"_blank\" rel=\"noopener noreferrer\">2<\/a>, <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8306484\" target=\"_blank\" rel=\"noopener noreferrer\">3<\/a>, <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/2525347\" target=\"_blank\" rel=\"noopener noreferrer\">4<\/a>).<\/p>\n<p>On the other hand, one study of healthy men found that increased sodium intake did not cause fluid body retention, so this may depend on the individual (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10751219\" target=\"_blank\" rel=\"noopener noreferrer\">5<\/a>).<\/p>\n<p><strong>Bottom Line:\u00a0<\/strong>Sodium can bind to water in the body, and decreasing your salt intake may help reduce water retention.<\/p>\n<h3>2. Increase Your Magnesium Intake<\/h3>\n<p><a href=\"http:\/\/theheartysoul.com\/magnesium-deficiency-kidney\/\" target=\"_blank\" rel=\"noopener noreferrer\">Magnesium<\/a> is a very important mineral.\u00a0In fact, it is involved in more than 300 enzymatic reactions that keep the body functioning.\u00a0Moreover, increasing your magnesium intake may help reduce water retention.<\/p>\n<p>One study found that 200 mg of magnesium per day reduced water retention in women with premenstrual symptoms (PMS) (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9861593\" target=\"_blank\" rel=\"noopener noreferrer\">6<\/a>).\u00a0Other studies of women with PMS have reported similar results (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/2067759\" target=\"_blank\" rel=\"noopener noreferrer\">7<\/a>, <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25276694\" target=\"_blank\" rel=\"noopener noreferrer\">8<\/a>).<\/p>\n<p>Good sources of magnesium include nuts, whole grains, <a href=\"http:\/\/authoritynutrition.com\/7-health-benefits-dark-chocolate\/\" target=\"_blank\" rel=\"noopener noreferrer\">dark chocolate<\/a> and leafy, green vegetables. It is also available <a href=\"http:\/\/www.amazon.com\/gp\/search\/ref=as_li_qf_sp_sr_il_tl?ie=UTF8&amp;camp=1789&amp;creative=9325&amp;index=aps&amp;keywords=magnesium&amp;linkCode=as2&amp;tag=paleogatewayc-20&amp;linkId=2MKUG3DNXZPSIWAG\" target=\"_blank\" rel=\"noopener noreferrer\">as a supplement<\/a>.<\/p>\n<p><strong>Bottom Line:\u00a0<\/strong>Magnesium has been shown to be effective at reducing water retention, at least for women with premenstrual symptoms.<\/p>\n<h3>3. Increase Vitamin B6 Intake<\/h3>\n<p>Vitamin B6 is a group of several related vitamins.\u00a0They are important for the formation of red blood cells, and they also serve many other functions in the body.\u00a0Vitamin B6 has been shown to reduce water retention in women with premenstrual syndrome (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25276694\" target=\"_blank\" rel=\"noopener noreferrer\">8<\/a>).<\/p>\n<p>Foods rich in vitamin B6 include <a href=\"http:\/\/authoritynutrition.com\/foods\/bananas\/\" target=\"_blank\" rel=\"noopener noreferrer\">bananas<\/a>, <a href=\"http:\/\/authoritynutrition.com\/foods\/potatoes\/\" target=\"_blank\" rel=\"noopener noreferrer\">potatoes<\/a>, walnuts, and meat.<\/p>\n<p><strong>Bottom Line:\u00a0<\/strong>Vitamin B6 may help reduce water retention, especially in women with premenstrual syndrome.<\/p>\n<h3>4. Eat More Potassium-Rich Foods<\/h3>\n<p>Potassium is a mineral that serves several important functions.\u00a0For example, it helps send the electrical signals that keep the body running. It may also benefit heart health (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21371638\" target=\"_blank\" rel=\"noopener noreferrer\">9<\/a>).<\/p>\n<p>Potassium appears to help reduce water retention in two ways, by decreasing sodium levels and increasing urine production (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9428447\" target=\"_blank\" rel=\"noopener noreferrer\">10<\/a>).\u00a0Bananas, <a href=\"http:\/\/authoritynutrition.com\/12-proven-benefits-of-avocado\/\" target=\"_blank\" rel=\"noopener noreferrer\">avocados<\/a>, and tomatoes are examples of foods that are high in potassium<\/p>\n<p><strong>Bottom Line:\u00a0<\/strong>Potassium may reduce water retention by increasing the production of urine and decreasing the amount of sodium in the body.<\/p>\n<h3>5. Try Taking Dandelion<\/h3>\n<p><a href=\"https:\/\/en.wikipedia.org\/wiki\/Taraxacum_officinale\" target=\"_blank\" rel=\"noopener noreferrer\">Dandelion<\/a> (<em>Taraxacum officinale<\/em>) is a herb that has been used as a natural diuretic in folk medicine for a long time (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16950583\" target=\"_blank\" rel=\"noopener noreferrer\">11<\/a>).\u00a0Natural diuretics may help reduce water retention by making you pee more often.<\/p>\n<p>In one study, 17 volunteers took three doses of dandelion leaf extract over a 24-hour period.\u00a0They monitored their fluid intake and output during the following days and reported a significant increase of urine produced (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19678785\" target=\"_blank\" rel=\"noopener noreferrer\">12<\/a>).<\/p>\n<p>Although this was a small study with no control group, the results indicate that <a href=\"http:\/\/www.healthy-holistic-living.com\/dandelion-extract-kills-96-human-leukemia-cells-vitro.html\" target=\"_blank\" rel=\"noopener noreferrer\">dandelion extract<\/a> may be an effective diuretic.<\/p>\n<p><strong>Bottom Line:\u00a0<\/strong>Dandelion may help reduce water retention, especially when consumed as a leaf extract.<\/p>\n<h3>6. Avoid Refined Carbs<\/h3>\n<p>Eating <a href=\"http:\/\/authoritynutrition.com\/why-refined-carbs-are-bad\/\" target=\"_blank\" rel=\"noopener noreferrer\">refined carbs<\/a> leads to rapid spikes in blood sugar and <a href=\"http:\/\/authoritynutrition.com\/insulin-and-insulin-resistance\/\" target=\"_blank\" rel=\"noopener noreferrer\">insulin<\/a> levels.\u00a0High insulin levels cause the body to retain more sodium by increasing reabsorption of sodium in the kidneys (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21629870\" target=\"_blank\" rel=\"noopener noreferrer\">13<\/a>, <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17686957\" target=\"_blank\" rel=\"noopener noreferrer\">14<\/a>).<\/p>\n<p>This leads to more fluid volume inside the body.\u00a0Examples of refined <a href=\"http:\/\/authoritynutrition.com\/how-many-carbs-per-day-to-lose-weight\/\" target=\"_blank\" rel=\"noopener noreferrer\">carbs<\/a> include processed sugars and grains, such as table <a href=\"http:\/\/authoritynutrition.com\/how-much-sugar-per-day\/\" target=\"_blank\" rel=\"noopener noreferrer\">sugar<\/a>\u00a0and white flour.<\/p>\n<p><strong>Bottom Line:\u00a0<\/strong>Eating refined carbs can increase insulin levels in the body. Insulin increases the re-absorption of sodium in the kidneys, leading to increased fluid volume.<\/p>\n<h2>Other Ways To Reduce Water Retention<\/h2>\n<p>Reducing water retention is something that hasn\u2019t been studied much.\u00a0However, there are a few other potentially effective ways to reduce water retention.\u00a0Keep in mind that some of these are only supported by anecdotal evidence, not studies.<\/p>\n<ul>\n<li><strong>Move around:<\/strong> Simply walking and moving around a bit can be effective at reducing fluid build-up in some areas, such as the lower limbs. Elevating your feet can also help.<\/li>\n<li><strong>Drink more water:<\/strong> Some believe that increasing water intake can paradoxically reduce water retention (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18385417\" target=\"_blank\" rel=\"noopener noreferrer\">15<\/a>).<\/li>\n<li><strong>Horsetail:<\/strong> One study found that the <a href=\"https:\/\/en.wikipedia.org\/wiki\/Equisetum\" target=\"_blank\" rel=\"noopener noreferrer\">horsetail<\/a> herb has diuretic effects (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24723963\" target=\"_blank\" rel=\"noopener noreferrer\">16<\/a>).<\/li>\n<li><strong>Parsley:<\/strong> This herb has a reputation as a diuretic in folk medicine (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11849841\" target=\"_blank\" rel=\"noopener noreferrer\">17<\/a>).<\/li>\n<li><strong>Hibiscus:<\/strong> <a href=\"https:\/\/en.wikipedia.org\/wiki\/Roselle_(plant)\" target=\"_blank\" rel=\"noopener noreferrer\">Roselle<\/a>, a species of hibiscus, has been used in folk medicine as a diuretic. A recent study also supports this (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23150077\" target=\"_blank\" rel=\"noopener noreferrer\">18<\/a>).<\/li>\n<li><strong>Garlic:<\/strong> Well known for its effect on the common cold, <a href=\"http:\/\/authoritynutrition.com\/11-proven-health-benefits-of-garlic\/\" target=\"_blank\" rel=\"noopener noreferrer\">garlic<\/a> has historically been used as a diuretic (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11697022\" target=\"_blank\" rel=\"noopener noreferrer\">19<\/a>, <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11238795\" target=\"_blank\" rel=\"noopener noreferrer\">20<\/a>).<\/li>\n<li><strong>Fennel:<\/strong> This plant may also have diuretic effects (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25162032\" target=\"_blank\" rel=\"noopener noreferrer\">21<\/a>).<\/li>\n<li><strong>Corn silk:<\/strong> This herb is traditionally used for the treatment of water retention in some parts of the world (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22890173\" target=\"_blank\" rel=\"noopener noreferrer\">22<\/a>).<\/li>\n<li><strong>Nettle:<\/strong> This is another folk remedy used to reduce water retention (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9324004\" target=\"_blank\" rel=\"noopener noreferrer\">23<\/a>).<\/li>\n<li><strong>Cranberry juice:<\/strong> It has been claimed that <a href=\"http:\/\/authoritynutrition.com\/foods\/cranberries\/\" target=\"_blank\" rel=\"noopener noreferrer\">cranberry<\/a> juice can have diuretic effects.<\/li>\n<\/ul>\n<p><strong>Bottom Line:<\/strong><\/p>\n<p>Some other foods and methods may help reduce water retention, but their effects have not been widely studied.<\/p>\n<h3>Take Home Message<\/h3>\n<p>Some simple dietary changes may help reduce water retention.\u00a0For starters, you can try eating less salt, for example by cutting back on processed foods.\u00a0You can also consume foods that are rich in magnesium, potassium and vitamin B6.<\/p>\n<p>Taking some dandelion or avoiding refined carbs may also do the trick.\u00a0However, if water retention persists or causes a lot of problems in your life, then you may want to see a doctor.<\/p>\n\n<div style=\"font-size: 0px; height: 0px; line-height: 0px; margin: 0; padding: 0; clear: both;\"><\/div>","protected":false},"excerpt":{"rendered":"<p>Water retention occurs when excess fluids build up inside the body.\u00a0It is also known as fluid retention or edema.\u00a0Water retention occurs in the circulatory system or within tissues and cavities. It can cause swelling in the hands, feet, ankles and legs. There are several reasons why it happens, many of which are not serious.\u00a0Some women &#8230; <a title=\"6 effective ways to reverse bloating and lose all your water weight\" class=\"read-more\" href=\"https:\/\/mrhealthyalternative.com\/?p=20140\" aria-label=\"Read more about 6 effective ways to reverse bloating and lose all your water weight\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":3294,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[5],"tags":[],"class_list":["post-20140","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/posts\/20140","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=20140"}],"version-history":[{"count":0,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/posts\/20140\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/"}],"wp:attachment":[{"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=20140"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=20140"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=20140"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}