How to reduce fluid retention

 

Do you suffer from bloating and puffiness? Fluid retention could be the culprit and here's how you can naturally prevent it.

According to naturopath Rebekah Russell from Blackmores Australia, the following may help reduce fluid retention:

Dandelion leaf: This has been used traditionally for hundreds of years for its diuretic action. It can be enjoyed as a tea.

Vitamin B6: This may help relieve fluid retention and other symptoms of premenstrual syndrome, including breast tenderness, mood changes, irritability and fatigue.

A broad-spectrum multivitamin: This ensures you meet the daily requirements of vitamins such as B1 (thiamine), B6, B5, D3, and the mineral calcium. These nutrients all aid body processes that are important for removing excess fluid.

Grape seed extract: Studies show this can help in the management of fluid retention associated with venous insufficiency, premenstrual syndrome, and the use of hormonal replacement therapy (HRT). It also helps relieve fluid retention, heaviness, pain and itching of the legs.

Ginkgo biloba: This is traditionally used to improve peripheral circulation (to the legs and other extremities), so it can be beneficial for people who experience fluid retention as a symptom of varicose veins.

NEXT: Fuel your body for exercise.

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Combat workplace stress

 

Prevent workplace stress with these simple tactics.

• Take active breaks from work or niggling problems to let your brain get its stuff together. Try getting up and walking away from the site of the problem; you may just have an ‘aha’ moment.
• Fix your posture. Standing tall can boost confidence and tell colleagues you’re on your game.
• Curate facial expressions – not so much to send a message to others as to fire up feelgood neural networks. Smiling activates the pathways your brain associates with feeling happy; fake it ’ til you make it.
• Stage dress rehearsals. If you’re giving a nerve-jangling preso, practice in the conditions you’ll face on the day. Recruit trusted colleagues so you’re used to dealing with interruptions or reactions that could otherwise throw you.
• Journal. Physically scribbling your worries can boost performance and downplay stress.
• Exercise outside. Even if you’re hellbent on lifting heavy, make one or two workouts a walk outdoors, which has been shown to improve attention and focus.
• Meditate. Even a few minutes a day can quell anxiety and strengthen self-control.

Writer: Human performance expert Prof Sian Beilock, from her book How the Body Knows Its Mind.

Next: Learn how to switch off after work.

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Fitness motivation with Rachael Attard

 

It's all about enjoying your workouts so it doesn't feel like a chore for personal trainer, model and nutritionist Rachal Attard. Take note of her motivation tips and health advice and be on your way to a better you.

 

Rachael Attard is all about teaching women how to “live healthier, exercise the right way and not starve their bodies to lose weight”. An advocate of balance, which extends to seriously delicious raw treats if her Insti is anything to go by (#cleaneating), Attard’s resolutions include joining a yoga studio and not gaining weight over winter. “My training is always very intense, so I think a bit of yoga is just what I need,” she says. “And, yes, winter weight gain happens to me too!”

Her hot tips

Narrow it down
“Most people make their resolutions too broad. The more specific, the more likely you are to stick to it. For example, goals like ‘I want to get in the best shape ever’ or ‘I want to stop eating so much chocolate’ are too broad. Make sure it is measurable and has a time frame. Good examples are: I want to go to the gym four times per week, I want to lose two dress sizes by a certain date or I want to run a half marathon.”

No excuses
“I hear people say ‘I’m going to Melbourne for the weekend and I know I’m going to eat bad so I’ll start after that’ or ‘I’ve been working a lot and haven’t had time to exercise’, but these things shouldn’t matter. Having a routine and making it a part of your daily life makes it a lot easier to achieve your goals.”

Track your progress
“Keeping a food and exercise diary is a great way. I get clients to write down the exercise that they did and to rate their nutrition out of 100 each day of the week. It helps keep them more motivated and accountable.”

Motivation hacks

Pair up
“Get yourself a workout buddy – it makes training more fun and you’ll be a lot less likely to skip workouts.”

Any workout works
“Often when I don't feel like training it's because I don’t feel like doing something super strenuous, so I talk myself into just going for a walk; it’s easy but so great for you! And once I start walking, I’ll be in the mood to exercise and I’ll start running or do some type of circuit. If not, then I went for a walk and that’s good enough for me!”

Mix it up
“I personally love trying different workouts and can get bored doing the same thing for weeks. My favourite thing to do at the moment is handstands against a wall. They’re such a great exercise for your upper body and core, and they’re fun! I do them in between sets and hold as long as I can.”

Fit focus 2016

“I plan to do a lot of travelling in 2016, so my focus will be on exercises that are easy to do at home and while travelling. I have been looking into small gym accessories that I can take with me such as skipping ropes, sliders and ankle weights – there are some really cool exercises you can do with these! I will be posting some workout videos on my travels to show you all how I’m keeping fit.”

NEXT: Challenge yourself with this ab and core workout by Emily Skye.

 

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