Bloating is a battle many struggle to conquer. It often results in a lack of self-confidence – especially during swimsuit season. If you consistently find yourself feeling bloated in the summer months, causes could include dehydration, heat and/or poor nutrition. It’s nothing to be worried about, though. You’re simply experiencing water retention – an excessive buildup of fluid in your circulatory system and body tissues. The solution: take some steps to win the bloat battle, flatten your stomach and finally feel great sporting that teeny-weeny bikini.
1. Stay hydrated
Sip water throughout the day. Aim for a minimum of 10 glasses, or half your body weight in ounces, especially when you exercise. Drinking water and eating foods with high water content (such as watermelon, pineapple and tomatoes) helps to encourage digestion and keep food moving throughout the body. Trainer tip: stay away from carbonated drinks!
2. Reduce sodium intake
Too much sodium may cause the excess to deposit under the skin and attract water, making you feel bloated and puffy. Salts are hidden in all types of foods, particularly the snack foods you tend to eat while on vacation or lounging at the beach. Read labels and avoid processed foods and foods with nitrates, including lunch meats and hot dogs. Opt for tuna or a grilled chicken sandwich instead, and avoid condiments such as ketchup, barbecue sauce and steak sauce. It may sound boring, but there are plenty of ways to add flavor to your meals. In lieu of salt, cook with lemons, garlic, pepper, rosemary and cayenne.
3. Level up your potassium
If this mineral gets too low, the body will hold onto extra sodium and water. Eating foods high in potassium, or taking a potassium supplement, can help decrease bloating. Foods that contain high levels of potassium include bananas, tomatoes and fish.
4. Get up and go!
Relaxing poolside is a must on vacation. However, it’s also important to get up every now and then to move around. No need start bench-pressing lounge chairs. A brief 10-minute walk or a quick swim will do. When you exercise, you sweat. Sweating is one way the body rids itself of water. This may help relieve and even prevent bloating.
5. Use natural diuretics
Yarrow and nettle leaf teas, parsley, magnesium and ginkgo are examples of over-the-counter, natural diuretics that can help flush the body and manage water retention.†
6. Jump-start your circulation
If you’re feeling puffy at the end of the day (or even while out at the pool or beach), prop your feet up on a pillow or a rolled-up towel. This helps to increase the circulation in your body and reduce water retention.
†These statements have not be evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.