Salt Sensitivity And Water Retention
Some percentage of the population retains sodium far beyond what their bodies actually need. These people are lumped together under the umbrella diagnosis of salt sensitivity.
By one standard, a person is considered salt-sensitive if their blood pressure rises by at least 5 mmHg after consuming salt. This criterion isnt super helpful because it doesnt specify how much salt is needed to raise the bp , but it still provides a rough guideline.
Rising blood pressure is the signature of salt sensitivity, but these folks also tend to see increased fluid retention after taking on sodium. This results from an altered sodium retention system.
The most obvious cause of salt sensitivity is chronic kidney disease. If kidney function is impaired, sodium excretion gets impaired too. Thats why African Americans show higher rates of salt sensitivity. Not surprisingly, chronic kidney disease and insulin resistance track closely.
If you dig deeper, you also find that salt-sensitive folks have an overstimulated renin-angiotensin-aldosterone system. Remember these hormones? They help you retain sodium.
But they also cause vasoconstriction and high blood pressure. This explains, in part, why you see higher rates of hypertension in salt-sensitive folks. Its not the salt, but the broken salt regulation hormones.
Thats only half the story though.
The Subtle Signs Of Over
Monitoring the color of your peeand how often you run to the throneare the earliest ways your body alerts you of your hydration status, says Koskinen. Urine color typically ranges from pale yellow to tea-colored, thanks to a combination of the pigment urochrome and the amount of water you drink, according to the Mayo Clinic. If your pee is clear more often than not, thats a sign that youre either drinking too much water in too short a timespan and need to spread out your efforts, or youre taking in too many fluids overall.
This is especially the case if you notice that youre going to bathroom more than usual. On average, people urinate 6-8 times a day, though going up to 10 times a day is within the realm of normal for the water-drinking high-achieves, says Koskinen. If your job or day-to-day activities are compromised by the uptick in bathroom trips and your pee is clear, then you may want to consider cutting back in the liquids department.
When the body cant rid itself of excess water, cells swell to accommodate itand because the brain is enclosed in the skull, it leaves almost no room for any expansion, says Koskinen, which can cause headaches and brain fog. You may also feel nauseous if your bodys water-to-sodium ratio is out of whackwhen theres too much water in the bloodstream, your body might try to throw up the excess water in order to find balance again, says New York-based registered dietitian Jackie Arnett Elnahar, RD.
What Exactly Does It Mean To Feel Bloated
A common misconception about bloating is that its always the result of eating too big a meal. To doctors, it usually means an excess of gas in the gastrointestinal region, causing abdominal discomfort and distension.
Causes can range from an imbalance of bacteria, to eating too much fiber, to not eating enough. When you take antibiotics, the bacteria responsible for breaking down complex carbohydrates may fail and produce gas. The most common causes of bloating, however, are swallowing too much air and eating too fast.
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How Long Does Alcohol Bloating & Beer Bellys Last
The bloating duration can vary from one person to the other, experts explain. It often depends on the severity of alcohol consumption and whether the patient also has a chronic health condition. It may take somewhere from a couple of days to a few months.
The only thing that will have a heavy impact on the bloating duration timeline is the type of drinking habit. People who are occasional drinkers are still vulnerable to bloating. However, their body is more capable of flushing out the toxins from the system.
Since their organs are still working at full steam, they will need less time for the bloating to subside. In many cases, their stomach goes back to normal in just 2 to 3 days.
Chronic alcoholism is different.
Heavy alcohol abuse can severely damage multiple organs. So, its normal for people to need weeks or months to manage the bloating. The constant drinking will have already taken a toll on every part of their body. Therefore, its imperative that they detox their system to get the organs back on track.
According to research published in Science Daily, moderate alcohol consumption can cause small intestinal bacterial overgrowth. Thats why people experience mild bloating, pain, constipation, and gas.
In individuals with alcohol-related weight gain, the bloating length will depend on their calorie intake, activity, and fitness level. Overall, if they are physically active or their digestive system works well, the bloating can disappear in less than a week.
Does Drinking Too Much Water Cause Bloating
It is very important to distinguish between abdominal bloating and edema as these conditions are due to different mechanisms. In healthy individuals, water intake alone does not cause bloating.
Water retention or edema is normally caused by excessive salt intake. Due to the high sodium levels in the blood, the body starts storing water in the superficial tissues, particularly observed in the lower extremities.
While edema is not caused by excess water consumption, drinking copious amounts of water at once can cause your stomach to distend in the same way eating a large meal would. In addition, drinking water quickly can cause you to ingest more air , which can create a feeling of fullness. This is known as abdominal bloating and is usually a temporary issue.
Edema is swelling caused by the retention of fluids in the superficial body tissues, most commonly seen in the lower extremities. Edema can be caused by drinking too much water and usually requires medical evaluation to determine the cause.
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Understanding The Importance Of A Healthy Gut
Ever suffer with bloating or discomfort but don’t know why? Despite having 100% the same DNA Lisa and Alana Macfarlane only have 30-40% of the same microbiota, in this episode we look at:
- Why gut health is so important?
- How your gut health impacts more than just your digestion
- Ways to fit wellness into your day
Possible Dangers And Side Effects
Using baking soda for treating bloating is not without side effects.
If you have taken baking soda to treat your indigestion, you should consult your doctor immediately if the condition worsens.
This means that if you start developing symptoms like increased thirst, nausea, cramps, vomiting, stomach ache, and the like, you should immediately consult your doctor and ask for help.
Baking soda for a bloated stomach is not a new concept. The remedy has been around for ages, and the results have mostly been successful. However, if you have not tried this remedy before, you should consult a doctor first. Considering the side effects that come with overconsumption of baking soda, it is better to be safe than sorry.
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Soda And Carbonated Drinks
Drinking carbonated beverages can often cause you to swallow excess air, which leads to bloating. That air has to go somewhere, and once it passes from the stomach to the intestines, it cant escape your body as a burp, says Taylor.
Instead of carbonated beverages, increase your intake of water. Not only will it relieve your bloating from carbonation, studies show increasing your water intake can help you lose weight if youre trying to.
Sip On Green Tea Either Hot Or Iced
If your stomach is sensitive to coffee but you still need a bit of a caffeine boost, try unsweetened green tea, which is proven to be a fantastic choice for your gastrointestinal system. It helps digestion due to anti-inflammatory properties, so its soothing to your digestive system.
If youre opting for iced varieties, youll want to skip the straw straws help trap excess air when you swallow, which can actually cause bloating.
Theres a reason why so many of us opt for ginger when our stomachs are feeling out of whack. Nutritionist Dr. Josh Axe told Health magazine in 2018, Ginger has compounds called gingerols that have anti-inflammatory benefits, which help support digestion. When foods arent broken down, they start to ferment in the gut. Thats what causes gas and bloating.
Another way ginger tea helps de-bloat fast? It also has a nice relaxing effect on your intestines, reducing inflammation in your colon, which helps the food you eat pass through your system more easily, and in turn, reduce the bloat and gas you experience, as registered dietitian Kristin Kirkpatrick explained to Womens Health in 2018.
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Spironolactone For Weight Loss
No scientific research has evaluated spironolactone specifically for weight loss. But it makes sense that spironolactone might reduce weight in some people, especially those with fluid retention.
Spironolactone works as a diuretic, which means that it causes the body to remove extra fluid. Reducing fluid in the body can result in body weight loss.
Its important to keep in mind that this kind of water-weight loss is not the same as healthy weight loss due to reduction of body fat or body mass. These require good nutrition and exercise.
Weight loss due to fluid reduction might not be long-lasting. Decreasing body fluid too much can result in dehydration. Once body fluid levels return to normal, the weight will return.
Spironolactone has been studied in women who have bloating and swelling due to premenstrual syndrome .
Spironolactone can cause significant improvement in these symptoms by reducing fluid retention. As a result, some doctors prescribe spironolactone for women who develop bloating and weight gain from water retention due to PMS.
Spironolactone comes in 25-milligram , 50 mg, and 100 mg tablets. Your doctor will tell you what dosage is right for you
Spironolactone is generally safe to take. Some people can experience side effects such as:
- breast swelling and pain in men
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Take A Warm Bath Soaking And Relaxing
The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating.
Quick fixes are not always effective for some causes of bloating. However, people who have frequent bloating may find that certain lifestyle changes can tackle the causes and reduce bloating over time.
People can use these simple steps to try to prevent bloating in the long-term:
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High Fructose Corn Syrup
High-fructose corn syrup, a type of corn-derived sweetener used in soda and some fruit drinks, is also a surprising ingredient in other foods that dont even taste sweet, such as some breads. Thats why its important for you to read food labels. In large quantities, it can cause gas, bloating and abdominal pain for some people. This is because your body cant absorb it quickly enough.
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What Are The Other Side Effects Of Drinking Alcohol
Beyond bloating, make sure you remember alcohol should be consumed in moderation. Drinking too much alcohol can damage your body.
It can cause brain and liver damage, and it increases your risk of cancers as well as your risk of death from car crashes, injuries, homicides, and suicide. If youre pregnant, drinking alcohol can harm your baby.
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Quit Smoking While Drinking
Quitting smoking completely is an extremely good idea if you want to protect your health, however, not smoking on your night out is already going to do you some good. The reason for that is that smoking leads to inhaling and swallowing a lot of air that gets trapped in your body. Moreover, the toxins in cigarette smoke cause inflammation in your stomach and intestines, making you bloated and uncomfortable.
Can You Get Bloated From Drinking Too Much Water
But when they continue to drop due to drinking more than your body is capable of excreting, it can cause symptoms like bloating, headache, brain fog, and nausea. The kidneys have limitations of how much water they can excrete at a time, which is a maximum of 800-1,000 millileters per hour, says Koskinen.
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What Naturally Relieves Bloating
Here are additional suggestions to decrease bloating:
So Here Are The Key Weight Loss Benefits Of Drinking Water Sufficiently Throughout The Day:
1. Prevents bloating: While we know bloating is also due to excess water retention in the system, drinking more water can actually reduce your bloating. This may sound conflicting, but its true, because what drinking the extra water does for you is that it naturally flushes out your systems of the excess water and sodium in them. This maintains a flow of the body waste and you are able to remove the causes of bloating through excess sweating, urination and defecation. This is because water plays a key role in excretion, and transportation of your waste to the respective centres for elimination. The entire digestive system, from saliva production to excretion depends on your water intake, so best keep it sufficient.
2. Oxygenates the body: Your blood is made up significantly of water and carries numerous important minerals and fuel around your body. Nutrients and minerals dissolve in your bodily water, making it possible for them to reach different parts. Oxygenation ensures proper functioning and energy supply to your muscles in particular, which can boost your exercise routine by avoiding cramping.
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4. Boosts performance during exercise: Research suggests that dehydration reduces your performance in activities longer than 30 minutes. This hampers your workout routine and troubles your weight loss plans.
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What Causes The Bloat
Your diet may be responsible for your bloated stomach, but that’s not the only cause of the uncomfortable gastrointestinal condition. In some instances, your bloating may result from an underlying health issue. According to the American College of Gastroenterology, people with anxiety tend to swallow an excessive amount of air, which can lead to bloating. People with ill-fitting dentures also have the same problem.
You may also experience bloating if you have a gastrointestinal condition such as Crohn’s disease or irritable bowel syndrome. Women also may have issues with bloating that accompany premenstrual syndrome. Constipation can also cause you to feel more full in your belly. And you can also develop abdominal distention and gas if you have too many friendly bacteria in your gut.
Of course, what you eat may also play a role in excess gas production that leads to bloating. Your digestive system isn’t able to break down certain carbs found in foods like beans, broccoli, and cabbage. So when they reach your large intestines, the friendly bacteria break these carbs down and create hydrogen and carbon dioxide gasses.
If you have a food intolerance, such as lactose intolerance, and you consume a food with the known offender, you may experience the uncomfortable belly bloat.
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Foods That Cause Bloating
On the other hand, here are the foods that may cause bloating in some people. Some of these foods cause bloating due to gas, and others cause bloating due to their sodium content, which can make you retain water.
Looking for some other ways to beat the bloat? Here are some ways to avoid bloating:
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