Banish Bloat and Accelerate Weight Loss

Alisa Daglio   Body Makeover Expert

     After deplaning in Rio de Janeiro earlier this year, I noticed that both of my feet, ankles and lower legs had tripled in size!  I deducted that the main culprits of this condition were sodium laden airplane cuisine and inactivity.  My simple overnight cure included drinking plenty of water, elevating my legs, and sleeping in compression knee high socks.  Thankfully, the next morning the condition vanished and I was able to march in the Brazilian Carnival as planned. 

     Edema (swelling resulting from fluid accumulation) and water retention can affect many people over their lifetime for a variety of simple and complex reasons. The bodily areas most commonly affected by the condition are the hands, face, ankles, feet, and legs.  The engorgement is due to the accumulation of excess fluid underneath the interstitial compartments within the body tissues.  Such fluid retention and can have a direct impact on weight loss success.  When your body becomes less efficient in releasing water it also becomes less efficient in metabolizing stored fat.  Stored fat turns into water and carbon dioxide.  If your body can't release water it won't release the fat storage as quickly.  The goal is, to try and maintain a healthy balance/homeostatic level within your body.  If bloating and similar symptoms occur it is important to identify the cause and attempt to bring your body back to normal as soon as possible.

Some common causes of edema and water retention include the following:

Too much sugar - A high sugar intake increases the hormone called insulin. If your insulin levels are high, your body has difficulty releasing sodium.

Medications - Steroids (like cortisone) in particular can force the kidneys to hold on to sodium.   Many oral contraceptives cause the body to bloat as well.

Too much Sodium - Please note that potassium benzoate also acts the same way sodium does inside your body.  Sodium increases osmotic pressure in the cells and inhibits your body's ability to burn fat.

Deficient diet - Low protein levels in the blood can be observed in kidney and liver disease. A lower level of blood protein can lead to leg edema.

Lack of exercise/insufficient heart action

Hormonal issues - Aldosterone (a hormone causing the kidneys to retain water) is created by an abundance of estrogen.

Toxic body waste overload.

To reduce bloating and fluid retention, try employing some of the following techniques: Drink at least 100 oz of water each day. Avoid all alcohol. Be proactive and keep a diet diary. Record your daily sodium intake.  If you are trying to lose weight you should not exceed 1,400-1900 milligrams of sodium per day.  Those with hypertension can aim for the lower number while those with low blood pressure can go toward the higher number.

Consume diuretic foods such as asparagus, nopales (Mexican cactus), cucumber, dandelion leaves, and grapefruit. Wear compression socks or hose to aid in blood flow through the veins and elevate your legs above heart level to keep swelling at bay.

     There are many factors that can contribute to the causes of edema and bloating. Please be mindful that edema can often be related to an underlying condition.  It is important to obtain a proper medical diagnosis to be certain of the cause.  Whenever the condition strikes it is helpful to retain a journal and make note of the symptoms.  Retrace your steps and identify any common patterns.  Take your journal with you to your medical practitioner and try on your own to maintain balance and harmony within your body.