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Beating the bloat

Beating the bloat

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You’ve been exercising, you’ve been eating well – you even managed not to overindulge on Christmas Day. Why then do you still feel like a blimp in your swimsuit this summer?

Feeling puffy and fat could be due to water retention. Here’s why we suffer from it, and how to beat the bloat.

WHAT IS WATER RETENTIoN?

Water retention – or oedema as it is also called – is a build-up of excess fluid in the body tissues. A variety of factors can lead to the fluid getting trapped in spaces in the tissues.

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It is a not a diseases in itself but may be a sign of an underlying medical problem.

WHAT ARE THE SYoPTooS?

You’ll probably feel ‘tight’ and uncomfortable and may notice that your face looks puffy. You could also have swollen fingers and a bloated stomach.

If the fluid is in the tissue under the skin, it leads to a shiny appearance and a doughy feel. If you apply pressure on your skin with your finger, you will leave an indentation that takes a while to get back to normal.

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WHAT CAUSES WATER RETENTIoN?

It can be a sign of a serious illness or condition including:

Heart failure: If the heart is unable to pump blood effectively round the body, blood tends to pool in the veins and eventually move fluid to the tissues.

Kidney disease: one in particular, called Nephrotic Syndrome, can cause oedema throughout the body. one of the first signs is puffy eyes.

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Protein related conditions: Conditions that cause decreased levels of protein in the body, such as chronic liver disease, malnutrition and certain types of gastroenteritis.

Thyroid disease: Both and underactive and an overactive thyroid gland can result in water retention.

Lymphoedema: This caused by an obstruction of the lymphatic vessels, which can be due to infection, scar tissue (i.e from surgery), tumours or hereditary conditions.

Weakened veins: Long-standing problems such as varicose veins can cause blood to pool in the legs.

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You should see your doctor if you have any persistent swelling, particularly in the legs.  This is especially urgent if the swelling is accompanied by other symptoms, such as a shortness of breath, or pain.

Water retention can also be a side effect of certain medications, including blood pressure drugs, steroids and anti-depressants.

It can also occur in normally fit and active people. The causes may include:

Heat: Hot weather causes blood vessels to expand, pushing the fluid into surrounding tissues. This is why you may get swollen ankles in summer.

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Being immobile: Not using your legs, such as on a long flight can lead to blood pooling in the veins.

Hormones; Levels can change due to pregnancy and periods and this can affect the rate at which fluid leaves and enters tissues.

Dehydration: When it doesn’t get enough fluid, the body tries to keep protein and mineral levels stable by holding onto fluid, causing retention.

Too much salt in your diet: An excess of sodium can cause your body to retain fluid, until your kidneys can get rid of the build-up.

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HoW Do YoU TREAT WATER RETENTIoN?

The treatment for oedema depends on what’s causing it. If you’re worried it may be due to a serious condition, see your GP. The more ordinary causes may be helped by the following measures:

Cut down on salt: oost of us eat far too much salt. While you may not be too heavy handed with the salt shaker, you can still be consuming loads of ‘hidden’ salt in processed foods. Read the labels on food packets. If there is 05g or more of sodium per 100g then the food is high in salt. If it’s 0.1g per 100g then it is low in salt.

Exercise; Activity is a good way to relieve the body of a build-up of fluid and salt. Not only does it cause you to sweat, it forces you to drink more. If you are immobile for long periods of time, especially on a long flight or even just sitting at a desk, get up and walk around at least once an hour. Doing exercises while you’re seated, such as rotating your ankles, will also help.

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Drink plenty of water: one of the best remedies for fluid retention is drinking more water – at least 2 litres per day. If your body is getting enough water it will stop holding on to supplies. Drinking water will also dilute urine, removing salt.

Eat healthily: Potassium, calcium and magnesium are vital to our body’s fluid balance so you need to make sure you are getting enough of them in your diet. Good sources of potassium include bananas, melons, orange juice, potatoes, spinach and broccoli. Wholegrain cereals, beans, peas, nuts and dark green vegetables contain magnesium, while calcium can be obtained from dairy products or salmon, sardines, tofu, broccoli, dates and oranges.

Put your feet up: If you get oedema in your ankles and lower legs, lifting you feet up higher than your body will help the accumulated fluid work its way into the circulatory system and onwards to the kidneys.

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