If you are like us you are a creatures of habit - it is easier for you to stay on track when you are following a set routine in your own home and controlled environment. For many of you however, holiday time means traveling a lot, which means sitting for prolonged periods of time - whether that be in the car or on a plane. This time of year lends itself to weight gain, not just because of all the goodies and temptations around you, but because of the change in routine, traveling, and the chaos that comes with the holidays.
We like to practice and preach a healthy lifestyle and a few days of indulging in treats isn’t going hurt you - but with all the sitting, eating, and traveling can come an increase in water retention and bloating. We wanted to pass on some helpful tips for you to reduce water retention, help you feel your best, and to beat the bloat!
>Swapping Salt for Magnesium!
If you are going to be flying, or sitting for extended periods of time - one way to reduce bloating is to eat less salt (aka sodium) in the day(s) leading up to your travel day. Notice how much sodium is in the foods you eat and try to keep it around 1,500 mg (or less) a day. Pre-packaged food tend to be higher in sodium so be mindful of that, swap frozen for fresh, and read your labels!
Increasing Magnesium can combat this water retention. Magnesium is an element found in nuts, whole grains, dark chocolate (yes please), leafy greens, or can be taken as a supplement. 200 mg a day of magnesium can help with fluid retention and help you stay… regular (wink, wink).
>Increase Potassium Intake.
Potassium and sodium have an inverse relationship in your body. Higher levels of potassium in the body help lower sodium levels and increase urine production. Foods high in potassium are bananas, avocados, sweet potatoes, and spinach to name a few.
>Try Some Dandelion.
Dandelion (a potassium rich plant), whether you drink it as an herb in your tea or eat it as greens in a salad, acts as a natural diuretic helping your body to get rid of extra water (aka it makes you pee).
>Move Around.
It can be hard if you are on long flights or long car rides but having the mental awareness and making the effort to move around will help to reduce water retention related to travel. Try to stand up and walk up and down the aisles throughout your flight. If you are going on a long car ride, take an extra 5 min to stop, stretch, and take a lap around the car. Aim for at least 1 time per hour of sitting.
>Drink More Water.
Dehydration causes the body to hold on to extra water, making you feel bloated. In the days leading up to your travel day ensure you are staying hydrated. Always keep bottle of water with you on long car rides and when traveling on airplanes to stay hydrated.
>Avoid the Cocktails.
This might be a tough one for many who like to have a cocktail at the airport but alcohol dehydrates us and can erase all the things we’ve done above to prevent water retention. Swapping the vodka for water is best to stay bloat free!
>Ditch the Gum and Bubbles.
Taking in increase amount of air can lead to gas and bloating. This can come from carbonated beverages that we drink, from chewing gum, using a straw, or eating too fast. Small changes can make a big difference when trying to feel your best. Many chewing gums also contain sugar alcohols. These sweeteners can produce gas and contribute to bloating.
>Take Your Pre/Probiotics!
We have gone on before about our love for these supplements! Gas produced in your intestines is a huge contributor to bloating. Keeping your gut healthy and abundant with good bacteria is important for your overall digestive health and a MUST in combating unnecessary bloat.
>Add Some Peppermint.
An no we don’t mean candy canes! Peppermint oil (or tea) is another natural (and yummy) remedy to aid in bloating, eliminate gas, and reducing inflammation!
We hope with this tips you have a bloat free holiday!
What are some of your travel secrets?
We are wishing everyone a safe and happy holiday season, wherever it may take you!
Comments