Water Retention: How to Reduce Bloating from Sodium- Thomas DeLauer
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water retention is so annoying we can’t tell if we’re overweight or if we’re just holding water it can be very very frustrating but in this video I’m gonna give you three surefire ways that you can start reducing some of that water retention but first I have to explain briefly how water retention occurs especially when it has to do with sodium you see sodium chloride is sodium and chloride just like the name implies and sodium chloride is usually in a solid form and when it combines with water for instance like you could assume or if I combined with any kind of fluid it becomes a liquid solution that liquid solution creates what is called an isotonic state in the body which causes us to retain water generally in the tissues and sometimes on top of the muscle underneath the skin so we’re trying to look at when it comes to water attention and how to reduce it is how we can change up that balance and how we can affect that so we don’t have that superficial layer of water you see it comes down to a super delicate balance when it comes to sodium and water within the body but a lot of people don’t realize is that too little sodium can cause the body to hold on to sodium and consequently hold on to water so actually being dehydrated and not consuming enough sodium can literally cause you to hold more water and be more puffy and weigh more but additionally too much sodium and not enough water and too much sodium in too much water can cause the issue to so you see we have to be in a delicate balance there so if you’ve ever had a high sodium meal and you notice the next day you feel a little bit puffy maybe your face feels swollen maybe your eyes feel a little bit swollen if you’re up a couple of pounds what’s generally just that extracellular water that is causing that issue so let’s get down to the fun stuff what are the three ways that you can reduce that bloating and reduce that water retention and get that nice jawline back that you want the first one is dandelion root okay whether you’re getting it from a supplement or whether you’re consuming some dandelion greens down towards the bottom of the leaf you’re going to get a positive benefit you see dandelion is what is called taraxacum and taraxacum is a species of plant that a direct effect on your production you see it’s simple when you’re retaining excess water you want to have an increase in urine because that’s gonna change the fluid volume that’s gonna change that fluid balance you don’t want to be doing it all the time so it was a particular day when you’re feeling a little bit puffy it might not be a bad idea to take a small amount of dandelion root or add some dandelion greens to your morning juice or smoothie to help your body flush out a little bit of the excess minerals but don’t overdo it in a 2009 study by the Journal of alternative and complementary medicine it was found that 17 participants that consumed dandelion root extract over a period of time all had a dramatic increase in their urine production resulting in a 5% decrease in fluid this is pretty powerful and it shows us directly that just taking some dandelion root can have a huge impact usually by the effect of what is called Tarak Sisneros which is the sterile that causes the kidneys to produce a little bit more urine the next thing you can do to help out some of that excess water retention is to take up a little bit more magnesium okay we’re talking about the fact that magnesium has an affinity for phosphates in any kind of biological system what that essentially means is it’s critical to helping ATP production which is art the energy powerhouse getting without that ATP we’re not producing energy but if that ATP is not functioning that ATP is not being regenerated we’re not having that balance between all the minerals that we need that balance between the sodium the potassium of the magnesium and that being said so many people are deficient in magnesium in fact it’s been shown that only about 25% of the population is actually getting enough magnesium from their diet to begin with so why do I choose magnesium or for potassium because most people are getting enough potassium but not enough magnesium and we’re on average consuming about 3.5 grams of sodium as Americans which means we have a huge imbalance of sodium magnesium potassium the quickest way to start leveling off that balance to consume a little bit more than I need this last one is one you probably don’t want to hear but to be completely honest it’s for an entirely different reason than you might think and that’s exercise alright most people think that exercise is going to be good for water retention simply because you’re going to be sweating and you’re gonna be losing a lot of minerals but remember what I mentioned the very beginning of the video if we have too low of minerals then our body’s going to hold on to those minerals and hold on to water to preserve it in our body you know start creating that state where your body is bloated and holding a lot of water so it’s not the sweating that causes our body to excrete this so via man excrete the excess water it’s more so what happens when you’re actually moving you see for example the actual friction of having your muscle moving against your skin or having your muscle pushing up against water if you’re swimming can physically mechanically start moving fluid out of the tissue into the bloodstream so that it can be processed by the kidneys and essentially urinate it out so you see it’s more so the mechanical action of moving than it is the sweating so that being said in order to get rid of excess water all you have to do is get moving just get moving those bigger limbs like your legs or if you’re gonna do something active go swimming something like that where you’re actually able to have an additional mechanical effect of the water against your body that right then and there can make such a huge difference there’s one study in particular that is extremely interesting when it comes to this ok I took two groups of people one group of people went into what is called the Trendelenburg position ok what that is is where your legs are slightly elevated above the rest of your body the other group of people did a simple walking exercise they just went outside and walked for a period of time what was measured was the amount of edema in their legs how much water retention was held in their legs believe it or not those that went for a walk had over 30% more fluid reduction than those that were in the Trendelenburg position that means that literally walking is going to reduce more fluid than hanging partially upside down so there you have it if you went to Chinese food you feel a little bit bloated you feel a little bit puffy go for a walk go for a little bit of a swim pop a little bit of extra magnesium and a push comes to shove take some dandelion root extract you’ll be right back to the races in a couple of hours as always keep it locked in here on my videos that you can make sure you’re cutting through all the fluff cutting through all the noise on the internet and start finding what works best for you your family your business and the rest of your life I’ll see you next video
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Dandelion is the name of Taraxacum, a large family of flowering plants found everywhere in the world. Dandelion acts as a natural diuretic, which is any substance that promotes diuresis, that is, the increased production of urine. Dandelion causes kidneys to increase the volume of urine and expel the extra salt accumulated inside the body. By stimulating more urine production, dandelion affects the blood volume and water balance in your body, causing excess fluid to move out of the body tissues. Additionally, dandelion contains taraxasterol. The diuretic effect of dandelion is believed to be due to taraxasterol. This plant sterol removes fluids from spaces between tissues and the skin. Taraxasterol is also anti-allergic, anti-oxidant, and anti-inflammatory. (1,2,3)
Magnesium is important in the body because of its affinity for phosphates in biological systems. For this reason, it is needed for any biochemical reaction involving ATP (Adenosine triphosphate), the chief energy molecule in the cell. Magnesium is also required for synthesizing DNA and RNA. In humans, the mineral can be found mostly in the skeleton and inside the cells.
Aside from diuretics, such as dandelion and magnesium, exercise can also play a role in the reduction of water retention. Exercise does not need to be intense – simple, regular exercises are appropriate, and you should take a few minutes of rest while exercising to prevent the development of exercise-induced edema.
Swimming/treading water helps to reduce symptoms of edema. The force exerted by muscles against the pressure of water helps in moving the fluid buildup from tissues. This is favorable for those with edema because there is less stress on muscles and joints.
The leg contractions while walking, helps in releasing the trapped fluid out of the tissues. It also improves blood circulation that flushes out the excess fluids.
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2) The Diuretic Effect in Human Subjects of an Extract of Taraxacum officinale Folium over a Single Day. (n.d.). Retrieved from
3) Occurrence of taraxerol and taraxasterol in medicinal plants. (n.d.). Retrieved from
4) Water weight loss – how sodium (salt) affects your weight? (n.d.). Retrieved from
5) Magnesium supplementation alleviates premenstrual symptoms of fluid retention. – PubMed – NCBI. (n.d.). Retrieved from
6) Dr. Mercola. (2015, January 19). Magnesium: This Invisible Deficiency Can Harm Your Health. Retrieved from
7) Magnesium for Fluid Retention – Does it Help? – ProgressiveHealth.com. (n.d.). Retrieved from
8) Comparison of reduction of edema after rest and after muscle exercises in treatment of chronic venous insufficiency. (n.d.). Retrieved from
9) Exercise and Edema – Do Workouts Help Edema? – ProgressiveHealth.com. (n.d.). Retrieved from s