Water Retention: How to Reduce Bloating from Sodium- Thomas DeLauer

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Dandelion Root:
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:
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.

Exercise:
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:
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.

Walking:
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.

References:
1) Dandelion and Water Retention - How it Helps - ProgressiveHealth.com. (n.d.). Retrieved from http://www.progressivehealth.com/dandelion-water-retention.htm

2) The Diuretic Effect in Human Subjects of an Extract of Taraxacum officinale Folium over a Single Day. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3155102/

3) Occurrence of taraxerol and taraxasterol in medicinal plants. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4441157/#ref9

4) Water weight loss - how sodium (salt) affects your weight? (n.d.). Retrieved from http://www.leanhigh.com/weight-loss/tips/water-weight-loss-how-sodium-salt-affects-your-weight

5) Magnesium supplementation alleviates premenstrual symptoms of fluid retention. - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/9861593

6) Dr. Mercola. (2015, January 19). Magnesium: This Invisible Deficiency Can Harm Your Health. Retrieved from http://articles.mercola.com/sites/articles/archive/2015/01/19/magnesium-deficiency.aspx

7) Magnesium for Fluid Retention - Does it Help? - ProgressiveHealth.com. (n.d.). Retrieved from http://www.progressivehealth.com/magensium-fluid-retention.htm

8) Comparison of reduction of edema after rest and after muscle exercises in treatment of chronic venous insufficiency. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2717934/

9) Exercise and Edema - Do Workouts Help Edema? - ProgressiveHealth.com. (n.d.). Retrieved from http://www.progressivehealth.com/edema-exercise.htm#Exercise_and_Edema___Case_Studies

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