How To Reduce Your Body Water Retention

Drinking Water Helps Maintain the Balance of Body Fluids.

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Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

The low-carb craze is going strong. Bread is out. Pasta is overrated. And dieters are experimenting with how low their carb intake can go. But grains are anything but all the same. So whether you are cutting out refined grains, whole grains, or carbs in general, the effects can vary widely. Here’s a look at the wide array of things that happen when you ditch the bread bags:

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“Through the posterior pituitary gland, your brain communicates with your kidneys and tells it how much water to excrete as urine or hold onto for reserves,” says Guest, who is also an adjunct professor of medicine at Stanford University.

When you’re low on fluids, the brain triggers the body’s thirst mechanism. And unless you are taking medications that make you thirsty, Guest says, you should listen to those cues and get yourself a drink of water, juice, milk, coffee — anything but alcohol.

When you reduce your carb intake, the first thing you notice is how quickly, even magically, the weight falls off. But it’s not fat you’re losing. It’s water. “When carbs are stored in the body in the form of glycogen, each gram of carbohydrate stores three to four times its weight in water,” says dietitian and strength coach Marie Spano, R.D., C.S.C.S. So as soon as you cut carbs and start using your glycogen stores, you’ll lose a good amount of water weight.

For most people, excess water weight is not a serious health issue. However, it can still negatively impact your appearance and quality of life.

Sleep may also affect the sympathetic renal nerves in the kidneys, which regulate sodium and water balance

Long-term stress can increase the hormone cortisol, which directly influences fluid retention and water weight (12).

This may occur because stress and cortisol increase a hormone that controls water balance in the body, known as the antidiuretic hormone or ADH (13).

ADH works by sending signals to the kidneys, telling them how much water to pump back into the body (12).

If you control your stress levels, you will maintain a normal level of ADH and cortisol, which is important for fluid balance and long-term health and disease risk.

Dark chocolate is as healthy as it is delicious.download (2)

It’s very rich in magnesium, with 64 mg in a 1-ounce (28 gram) serving. This amounts to 16% of the recommended daily intake (RDI)

The avocado is an incredibly nutritious fruit and a tasty source of magnesium. One medium avocado provides 58 mg of magnesium, which is 15% of the RDI (7).

Avocados are also high in potassium, B-vitamins and vitamin K. And unlike most fruits, they’re high in fat — especially heart-healthy monounsaturated fat.

Several types are high in magnesium, including almonds, cashews and Brazil nuts.

Seeds are incredibly healthy.
Many contain high amounts of magnesium, including flax, pumpkin and chia seeds.

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Fish, especially fatty fish, is incredibly nutritious.Many types of fish are high in magnesium. These include salmon, mackerel and halibut.

Bananas are among the most popular fruits in the world.

They are best known for their high potassium content, which can lower blood pressure and is linked to a reduced risk of heart disease (40).

Greens with significant amounts of magnesium include kale, spinach, collard greens, turnip greens and mustard greens.



ThrowBack Exercises That Work

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Circuit training is one of the best ways to gain all round fitness and strength. Intensive circuit training can be done at home in sports halls as well as in the park. Each exercise is performed at a “station”. There are usually no or few weights involved. Generally, the exercises include:

There has never been a better time to start doing workouts at home, with the ever increasing number of Youtube videos and commercials for a small fee allowing you to do exactly what we have been doing for years, at no extra cost.

  • Press ups
  • Sit ups
  • Star jumps
  • Squat thrusts
  • Squats
  • Step ups (using the stairs)
  • Jumping onto steps with both feet together
  • Burpees (sort of star jump followed immediately by a squat thrust – a killer !)
  • Skipping
  • Sprints up and down hall
  • Running backwards, sideways etc.
  • Passing a football between two people, either back to back or
    throwing

There are often many others that are incorporated to ensure that each class is varied, but these for the core of any circuit training class. Great for building overall strength and cardiovascular fitness and they exercise all the major muscle groups while keeping the heart rate high. The circuit can be done any number of times, and each exercise is usually performed for no more than 60 seconds before the next is attempted

For weight training, it is advisable to invest in some decent equipment or join a proper weights gym. Free weights are much more versatile than machines, most exercises can be done with a pair of adjustable dumbbells.

In addition to using weights, many people are starting to use kettlebells, which are used to provide a more dynamic, more plyometric workout, and also other items more often in military boot camps, such as tractor tires and sacks which are pushed and shoved around. Many people find old school training to be a refreshing change from the sanitary (and expensive) commercial gyms and health clubs.

Burn Fat Low-Intensity Cardio

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For years it’s been accepted that low-intensity cardio was the best way for burning body fat. According to studies, this method burned the calories primarily from fat. This has recently been disproved, as a new
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