Tired Of Puffy Face ? Water Retention ? - Try this out
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- Опубликовано: 15 окт 2024
- Puffy Face & Water retention is a common problem. But its easy to handle.
lets fine out how.
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1. Decrease salt intake
2.Hydrate
3.Workout (jogging, running cycling, jumping, Cardio etc.) on empty stomach
4. Bananas and coconut water can help balance sodium intake
5.Facial exercises
6.Wash your face with cool water
thank u
Seriously, the no. 1 reason for puffy face at the morning nobody talks about is.. LATE EATING.. which leads to insulin resistance, high insulin and glucose thru night and guess what, insulin pushes on two hormones which are responsible for water retention - ADH and Aldosterone.. HIGH INSULIN = Water retention.. There are even more mechanisms which makes your face puffy at the morning if you late heawy dense foods at the night, not just carbs, but calories overal... Acid reflux for example, acid stomachs travels into your throat and makes your salivary glands to swell.. etc... SALT intake is also overated.. IF you eat a lot of salt every day, your sat set point or sensitivity makes you accept it, and even low salt diet may cause some problems water retention as well which is funny.. Problem is late eating, carbs and especially powerful is their combo. Another thing is heat for example, did u noticed puffier face in summer? COLD inhibits ADH and ALDOSTERONE..
Thanks
Merciii beaucoup 🙏🏾donc je comprends maintenant pourquoi mon visage et mes paupières sont horriblement gonflé
Agree
oh god that’s why …
So true
Yes I’ve been eating too much salt And not drinking enough water
And High jump. That's also good cardio workout
Jogging, running, cycling
Hello mam,does chapatis also makes our face puffy? as I eat many rotis
I think its very from person to person.. If you feel noticeable change on your face while eating less chapati. You can go with this.
Love the way you speak very calmly very sweetly😊 and thanks for the information
( crush updated) 😂
Thank you! 😃
Main reason for W. RETENTION are HORMONES not Salt.. SODIUM and electrolyte balance is such an overated issue regarding water retention.. You NEED sodium! A lot of it, is actually criminaly misunderstood as some high pressure silent killer (it is just a tool to hold water, body water causes higher BP, nothing bad TBH..) It is actually one of the main micros. In reality SODIUM is just a TOOL to hold WATER in the body especially in extracellular space, Magnesium and especially potassium pulls water to intracellular space and helps to pull sodium into kidneys, where it should be removed from the body by urination, this happens only in standard condition, if your body is not forced to reapsorp SODIUM back into your body by vassopresin/ADH or ALDOSTERONE.. Which is main issue, not SALT which is only the TOOL or very short term solution regarding lowering your WATER RETENTION.. Low salt intake only pushes on these hormones more to reabsorp that low amount of salt in the body more, because your body wants his TOOL to retain water, so it is NOT the solution!! It only makes it worse tbh..
You need to find cause, why your hormones (ADH, Aldosterne) wants body to hold water. There are another hormones like CORTISOL etc that are encouraging body to hold water. there are huge amount of factors, which are telling your body to hold water and raise these hormones. Most f them are very difficult to maintain, like COLD/HOT exposure of your hypothalamus/body, COLD inhibits ADH, so body does not need to hold so much water in the WINTER than in the SUMMER for example.. You will do nothing about this one.. And it is even not that big think, because it actually holds that "healthy" amount of water, unlike "unhealthy" where you are bloated as f**k, sweating a lot etc.. So I found only one realitic solution, which is manageable long term, and it is INSULIN..
INSULIN heavily pushes ALDOSTERONE to skyrocket your SALT reabsorption in the body, which means, in periods (most people every single day) of HIGH INSULIN in the body, you will brutaly retain a lot of water. That is the reason for initial loosing of many KGs on LOW CARB/no sugar diets. Your insulin gets lower and you STOP reabsorp SALT and the water that is holding in the body by it will go away. So especially brutal is combination of high GI foods in huge amounts (G. load) and SALT. So if you dont manage your INSULIN to keep it on the lower end, you will hold water most of the time. Dont waste your time with all these simple solution like dandelion roots etc.
the REAL SOLUTION to not to be bloated is:
- LOW CARB (KETO is too cruel for me, but when I am on 150-200g of COMPLEX CARBS, it seems to be my sweet spot). Cruel very low carb diet also tends to be too stressful, so it might disrupt your SLEEP or RAISE CORTISOL (which also helps to reatin water=(), so you need to find sweet spot and dont over do it especially if your body is not used to it and is insulin resistant.
-ZERO SUGAR (blood sugar and then insulin spike and drop are too difficult to manage, it releases too much of insulin (which means you will get hypoglykemia after).
-EXERCISE (you need to move esecially after meal, your muscles helps to reduce blood sugar, so your pancrease does not need to produce so much INSULIN. Even walking is amazingly good, because it is not stressful unlike some exercise. So go for a walk after meal. I also do HIIT 2x week, 2x resistance training and 3x cardio.
-STABILISE BLOOD SUGAR/avoid spikes (eat small portionsdont overeat, to not have that huge spikes/drops, which might disrupt your sleep and makes other problems (insulin resistance makes whole thing worse long term)
-try to LOWER STRESS (tought one, but meditation, walking, Ashwaganda, Phosp.Serine etc might help a bit)
-LYMPH(you need to move your limbs, to stimulate lymph - quick walking is good)
-watch your SWEATING (It is great thing to do, to get s*** out of your body, move lympg, gets out excess water, salt etc, but beware of sweating too much to avoid DEHYDRATION which might cause skyrocket ALDOSTERONE and CORTISOL again)
-drink a lot of WATER(especially in the morning and afternoon, water amount directly affect ADH, also avoid dehydration!)
-POTASSIUM citrate (easiest way to gets enougt potassium, helps pull water from extracellular to intracellular, you actually will not look that puffy after. Beware hight amount of it tho (4-5+grams), might be possibly dangerous!
-avoid LATE EVENING EATING(especially carbs, you will not move during night, so you will have high blood sugar and insulin during all night.. But it actually might helps with lowering stress/night waking up etc. You need to find sweet spot here.
also night snaking cause face bloating in the morning, not only CARBS, but calorie dense foods too.
These things helps me everytime to became from fatty double chinned all the time sweating bad looking guy, to skinny ripped chiseled cjawline guy.
Explained very eell
Hi mam.pls suggest kia heavy exercice karna k turant bad facial exercice kar na chahiye??or facial exercice kis time pa kar na sa more effective rahega pls reply
Can i drink lukewarm water instead normal water
Hello madam I am 45 years old I am suffering from diabetes since from 7 years and I have thyroid also so with this I look very puffy my face and also my whole body plz wat r things I should do and wat r things I should not and also eating diet plz.
Hi! Is it possible that whenever I feel anxious, my face would bloat, and once I'm out of that situation, it would instantly debloat?
yes it happens to me too
Me too!
Stress causes water retention
Lol 😂
Your body cells know oh there is something special coming bloted🤢
😂😂😂😂
hi I have a daughter of 10 years she's going to healthy day by day she has not moving much more she take mostly time phone she's not eating much but her waight is 45 she is looking like puffy can u help me
Miss I wake up sometimes I have face swell specially I don't sleep well when I eat Chinese food and throat irritate give me some suggestion appreciate
Long jump too a great cardio workout
My face , specially near my eyes gets puffy after running or when i am playing , can you please help me by explaining why this happens and is it normal...
Probablly due to dehydration and releasing of ADH and Aldosterone.
Which salt to use then? Which water warm water or normal temperature water? How many glasses of water to drink
It is acually a myth.. SALT is not the problem no. 1.. Not even in top 5 imho.. Your body has salt set point, based of your average consumption, so if you eat very high amount of salt every day, your body becomes less sensitve for that and you will not be bloated if you eat that your high set point amount, only when you break it and gets double of it, or much less.. LOW SALT intake is actually bigger problem than HIGH salt.. It is just a salt, it is much more complicated.. a-a renin system.. Your body actually does not care too much, if your salt intake is too high.. if you eat very less salt, it actually starts reabsorb it, because of hormons, which are responsible for water retenion - ADH and aldosterone.. Do you want to flush salt out of your body by potassium and magnesium? Well, it leads to high aldosterone and higher salt reabsorption.. The main problem is somewhere else.. CARBS, Late eating - INSULIN RESISTANCE..
@@duska3529so should I lower carbs or should I consume a regular amount of carbs but just not before sleeping ?
Edit : and at what time should I stop eating carbs before sleeping ? 2 hours before bed?
@@Ok-jh9pf for me, the insulin is biggest cause of water retention.. You might be different but for me it works pretty well. The important part is to just keep your glucose blood level low that your insulin will not be elevated. What I do to be water retention free? I started IF, I eat only 2 meals a day lunch and dinner and I really take care of carbs, I eat a lot of protein and fat in my diet nd try to eat them first, then eat carbs to slower carbs absorbtion. And for to be sure that my muscles use that blood glycogen I usually start doing some actviity 30minut after a meal (so for example walk after lunch and go jog or hiit or resistance training after the dinner. The muscles use glycogen so your body does not need to use insulin in order to lower your blood glucose. And after that evening jogging or walk or whatever I just dont eat. So I usually stop eat at 18-19 pm. Bad think for metabolic syndrome and insulin resistance(which cause high permanent water retention base level) is late eating edpecially carbs before bed.. problem is that if you dont move at all (because you are in the bed) after meal, your body need huge amount of insulin to lower your blood goucose, so in practice your body will be all night long with very huge amount of insulin, so you became insulin resistent and will look fat due to w. retention. worst is simple carbs sugar, but be aware of complex carbs too, huge amount of them is also problem. I just try to be aware of my carbs and their amount and burn them after eat like cristiano ronaldo do. Watch food glycemix indexes and their load and move a lot after meal. Insulin is big problem if you retain water. Aldosterone and ADH also, but it is very difficult to do something with them (maybe coffe, but it is short term solution) also being cold lower ADH, that is reason that you pee more after pool exercise etc. Also beware cortisol, elevated level also lead to water retention, so watch your sleeping habits otherwise you will look fat in the morning especially with huge sugar dinner combo;) I am 34, looking 26, with perfect BMI and in better shape than in my 20, insulin amd sugar makes you look older, insulin is also big problem for burning fat, I instantlly get down to my ideal weight and get shreded when I solve my insulin resistance (low insulin sensitivity so body creates a huge amound of insulin = constantly elevated insulin, bad sleep, bad skin, fat body and constant water retention! Also Keto might be too much so I eat regular amount of carbs I guess between 150-250 g of them daily I guess, but complex and most of them at lunch and I am dure that I move a lot after. But lower them to 100 is also cool when you are lazy and dont want to move that much. Just try to eat only 100g of complex carbs daily for a week and I am sure that you will drop enormous amount of body water.. I. fasting is also not that important if your main goal is not be skinny, it also might be to much, but beware of very frekvent eating like 5-6x daily, because it is not ideal for that insulin sensitivity, because after every meall your insulin elevates and more time your insulin is high = higher constant insulin and insulin resistivity, but if you move a lot, after meal, does not eat sugar and dont have 500g of carbs daily you should be fine with even classic 3 meals daily.
Suddenly I woke up and found my head swollen, and it is paining. I'm scared now.Tell me something about this please 🙏🏻
No I drink 2 to 3 lit a day and also eat salt
Umm....I have swelling but the cause is water , Like if I head bath or wash my face or bath or contact with water my face starts swelling and in our house we use less salt
Same
Same
M not eating more salt and drinking alot water but my face is much puffy and m worried alot plz tell me what to do
Same problem
Hello mam
I have face swelling but only on the cheek bone area not completely puffy face can these tips reduce the cheekbone area swelling
Yes
Hi madam , I was hv sacitica pain I was on medicine but now I m not . But now I m suffering with swelling on face n bloated stomach . Pl need help
Reduce salt intake, increase water intake
I am a 20 year old man, I do strength train weekly 5 days, but I have imbalanced chest growth. My right chest is bigger than my left. Can you please help me with this issue of mine?
That's known as body dysmorphia u should train your left one more it's simple
In winter after exercise I do not sweat that means I haven't lost water??
Why do my skin and eyes swell after makeup plz rply
Thank you 😇
It's really helpful to me.
mam mere face ki one side mai swelling rhti h to kya kre?
reduce salt intake or eat any one meal which is salt & sugar free
How to become a nutritionist
Coconut water.
Thank you for the clear informations and instructions about fluffy/bloating face, as of now my face is bulging and I want to know why...
good thing to watch you on you tube. Happy holiday!🌲👍🏻😊
Very well explined doctor which iam waiting for . Now i can follow these tips safly Thanks for valuable info
my dark circles are kiling me tried several products to get rid of but not at all vanishing
start morning jogging
Am taking creatine?
Rajma , good amount of potassium
Banana and coconut.
i don't consume salt like add on
Every time I eat just a little sodium my face gets puffy and bloated, it really throws me off my day. I heard cold ice water and cream of tartar helps with it, I tried both methods. The ice water method does nothing for me and when I take the cream of tartar I have to take an access amount to get my face back to its normal stage everyday. About (100 grams) which causes me to flush out the waste almost like diarrhea not by urinating. Ive tried eating less calories and even getting more potassium from foods and even supplements & vitamins, still no change. Even when I drank a gallon of water a day I still retain all the water in my face whether I am hydrated or dehydrated. The doctor diagnosed me with hypertension a few months before I started knowing how bad of a issue it was starting to become. I was diagnosed with high blood pressure when I was a younger kid but the face swelling was never a problem. If I eat the same food and the same amount as others they don’t gain any weight but I gain about 5 pounds overnight. I am 17 years old and it doesn’t matter if I eat healthy or unhealthy the salt causes my face to bloat and puff even if I have a tiny bit of salt. Days where I do have quite a lot of salt I feel an ache on my side where my kidneys are. I am rarely hungry, I can go hours without eating and eat very little calories some days and feel perfectly fine. I don’t know if I need to lose any weight. I’m about 160 pounds 20% body fat with some amount of muscle mass. Please help I don’t know what the cause is and would like to get issue taken care of as soon as possible 🙏
Hi there, there might be other cause as well. You might be eating foods that you are sensitive to and not being aware. In the past, when I was about 25 i started to do sports, eati healthy etc, I was very lean yet my face was very swollen. Did not make sense. Took me years to reliease that I was allergic to certain foods. Diary is quite a big thing, nuts (I can eat peanut and get swollen within minutes), strawberries, chickpeas, eggs etc - so as you can see the spectrum can be vast. I would suggest to do the elimination diet, or just start very clean for a week, see how much water you lose (and you will) and just start adding foods. Generally I would say that you should be safe with salad veggies, sweet potatoes, maybe some lean meats like chicken (organic!), green peas, olive oil, basically good quality (unprocessed meat - for protein), sweet potatoes, millet (for carbs), olive oil (for fat), salad veggies (for fiber). For the time being you might want to avoid cruciferous vegetables as they might also cause some issues - just add in slowly to see what causes the effects. This should do the work :)
I’m in the same boat brother. 17yo, 155lbs, 15%BF but my face says 20 :/ Some things that have helped me is eating a banana every morning along with a potassium pill,
& cold water face wash
I might be a bit late but, I was having the same issues and turns out I was suffering from nephrotic syndrome in kidney.
Recommend you to go to a doctor and check your kidney out.
Check out RUclips video by Thomas Delauer called ( the #1 reason for puffy and bloated face, he talks about insulin resistance , doctors don't seem to check for this. Hope you can get some help,
@@SteelersHubexcuse me, I'm from France I couldn't understand the videos in English, can you tell me if you know of any supplements to fight insulin resistance?
I’m just pregnant trying not to turn into a balloon lol
Thanks for your tips
Excess of everything is bad .
I'm t1D
Even I'm facing this problem
that is completely wrong
the reason is sugar and carbohydrates
What she said was not wrong. High intake of sodium and drinking less water does play a huge role on water retention. However, sugar and carbs also play a role on water retention. To sum it up, you just have to lower your sodium, sugar, and carb intake and drink more water.
Correct
Yes that's true that I drink very less water I am gonna improve my lifestyle and update about my puffiness
how about now are you change?
@@Hey-bv2sw bro the process may took a couple of months be patient
@@Criuzu it shouldn’t take that long
Mam after massage in my face looks too much puffy
ok
I m notice when i drink more water my eyes puffy
Nothing about carbs 🤔
Magnesium.
Thank you Dr
Seems like I'm just unlucky then
I'm not stressed, rarely eat salty food, drink 2 liters of water per day, eat a banana per day and I still have a puffy face
Guess I'm gonna have to end myself then
Same, I cut down salty food, eat more potassium (avocados, banana), drink a lot of water, clean my face with ice everymorning but I still got puffy face, in fact some ppl said my face is puffer than before😔
Same here bro. Doing everything still big face
Increase your water intake. Check your stress level
Get your cortisol level checked
I am hypothyroidism patient...I am vegan also...please give me a diet chart for weight loss☺️ height 5'3" weight 65 kg
Age 23
Skip any food which contains high amount of sugar or oil. Try to replace simple carbs food (potato, white rice) with complex carbs (oats, sweet potato, brown bread, brown rice, quinoa...)
Mam plz make it in hindi also....Thank you 🙏
English m puch rhi ho ki hindi bana do....😂😂😂
Very nice information mam👌🏻👌🏻
Thank you sister
Good work
I had loads of salt bread now my face is kinda jingle
Thank you so much mam👍🏼
Thanks a lot mam, its truly effective.
Really helpful❤
It.is.very.golden.video.thank.you.
Great informative video
Thanks.
Sarwar.hussain it.is.a.very.important.video.thank.you
Thank you, great video
Is fasting helpful
Yes
@@arjansanghera4689 OK thank you
It's very useful video thank you
Thank you mam😍
Mam thank u so much ❤
I'll try this thanks
Thank you very helpful
About double chin
Thanks!
Oh I'm eating too much junkfoods lately yeah
Well explained👌👍
Helpful
Tq ma'am
❤
thanks a lot
Pp
Great
speak english please !!
Hindi bolo
Blah blah blah
Thank you ma'am
Thanks a lot mame