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Battle of the Bloat! Lose the Water with These Tips and Natural Supplements
MMATraining.com Fitness Article by Tammy Strome
The holidays are over and the new year is upon us. If you have spent some time over the holidays eating extra decadent foods and relaxing from the gym then you are likely feeling that physical sense of puffiness or distention otherwise known as "bloat".
"Bloat" is otherwise known as water retention. It is an unfortunate side effect of too much holiday enjoyment.
Our body works diligently to maintain an optimum fluid balance. Two common factors that can throw of our fluid balance and lead to water retention are too much salt and/or two much sugar in the diet.
Now, don't panic! The scale may read that you have jumped 10lbs in just 3 days, but the bulk of that weight is likely water weight.
In order to free yourself of that expanded, "fluffy" feeling you will have to integrate some dietary strategies, exercise modifications and possibly some natural supplements.
Here are some quick tips:
- Increase your water intake
- Increase your fiber intake
- Reduce your sodium intake- stay away from salt based spices etc.
- Increase sweating through exercise
- Increase sweating through the use of a sauna or tanning bed
- Stick to clean eating- no processed or refined foods
- Increase your protein intake
It will likely take you about 5-7 days of clean eating and physical activity to see a crisp six pack again. However, you can speed the process up by 2-4 days by incorporating some natural supplements that promote water loss along with the above suggestions.
Some effective natural supplements are:
Dandelion Root:
The root of this plant is an effective natural diuretic that works well for mild to moderate cases of water retention. It stimulates the kidneys to increase water and salt excretion. Dandelion Root is also a good source of potassium which is important for fluid regulation. Many other natural and pharmaceutical aids increase loss of this vital mineral. Tinctures/Teas and Powders are always best sources for concentrated Dandelion Root. A recommendation would be to take 500mg of powder extract 1-3 times daily with water. It is also important to make sure you are taking the root and not the leaves as they offer different properties.
Juniper Berry
You will commonly see this herb used in conjunction with Dandelion Root as its effects are similar. It is a mild diuretic that can offer additional benefits such regulating blood sugar levels and reducing inflammation. Juniper berry can be taken with Dandelion Root in 2-3 doses of 30-40 mg.
It is important to remember to consult your physician if you have an existing health condition and/or are taking any medication before starting any of the above supplements. It would also be advisable to familiarize yourself with all the possible risks and side effects of taking any supplement before starting.
Rest assured that your body will return to normal after you have returned to healthy eating and exercise. It will just take some time. Natural supplementation can be a safe and effective way to speed the process along and have you feeling fit instead of fluffy!
Tammy Strome, RNCP, Ckin, IFBB Pro
Professional Health and Wellness Coach
Co-founder, CRE8iON Fitness & Wellness Inc.
- (M.D). Balch, F. James, (C.N.C). Balch A. Phyllis. (1997), Prescription for Nutritional Healing. Garden City Park, NY: Avery Publishing Group.
- Wilmore H. Jack, Costill L. David. (1994), Physiology of Sport And Exercise. U.S: Human Kinetics.
