June 04, 2024 3 min read
 
Water retention is swelling in some part of the body, usually the feet and ankles, caused by large accumulations of fluid in the spaces between the body’s cells or in the blood vessels.
But it’s a symptom of something, not a condition in its own right.
And, while it can be caused by specific physical conditions of the kidneys, heart or circulatory system, most cases are actually due to lifestyles or diet, and they’re pretty easy to fix.
But there are many things that can cause this, so let’s jump in and see how this all works so you know what to do to help you.
 
HOW THE BODY REGULATES WATER: SALT & POTASSIUM
Throughout the day we drink water and our body lets it out, either through sweat, urine, or even breathing.
But the amount of water in our bodies, and what it does, is very exact regulated by key minerals: Salt & Potassium.
Salt draws water into the body or cells, and potassium flushes it out of the body or cells.
Remember eating something very salty and wanting to drink water? That’s the salt causing this, because that’s a key thing it does in the body.
Potassium does the opposite. If you were only eating salt, and no potassium, it would be very hard for you to sweat even on a hot day. Because salt holds the water in and potassium is needed to flush it out.
When you take potassium, your body is then able to sweat or go to the bathroom, both to release impurities, but also to help cool you down.
Even the way your kidneys regulate fluids is based on your salt and potassium ratios. Salt allows the kidneys to pull fluids in and potassium allows it to flush it out again.
Potassium is very important here. Our diets are quite often heavy in salt and low in potassium.
Now, salt is not bad at all, it’s just as necessary as potassium is. Without it your cells couldn’t function, your organs wouldn’t work properly, and you’d be very lethargic.
But too much salt without the needed potassium can cause an imbalance and lead to your body holding water, often in the feet and ankles.
Potassium also helps your body release excess salt that isn’t needed.
So this is important.
Good sources of potassium are bananas, raisins, cucumber, coconut water, apricots, berries, apples, oranges, lemons, spinach, mushrooms, bell peppers, melons, and of course properly formulated electrolyte drinks like PerfectAmino Electrolytes which is very exactly balanced for proper salt and potassium levels.
But that’s one reason we love watermelon on a hot day, it’s not just because it’s sweet, our body is craving the potassium in it.
Okay, I think we know about potassium now. If you’re eating heavy amounts of salt, maybe cut back, or at least get some potassium as well and drink plenty of water to help flush out excess salt.
But there are some more causes.
 
LACK OF PROTEIN CAN CAUSE WATER RETENTION
Too little protein in your blood can also cause water retention. And this ties in to salt and potassium.
You see, blood protein, called albumin, helps hold the salt and water in your blood vessels so it doesn’t leak out into your tissues.
But if blood protein goes too low, this fluid is let out and we get fluid retention, especially in the feet, ankles, and lower legs.
Usually low blood protein levels can be addressed by increasing protein/amino acid intake. But they can also indicate that something else is wrong.
So if balancing your salt and potassium levels and increasing protein intake don’t correct it, it’s best to check with your doctor to see if blood protein levels are low and what’s causing this.
But often it is just due to a lack of protein/amino acids when working out or in general and this can be easily remedied by taking more PerfectAmino.
Okay. Last is sugar.
 
THE SUGAR IN SPORTS DRINKS CAUSES WATER RETENTION
Sugar, as contained in sports drinks and electrolyte formulas, also causes water retention, though indirectly.
We know it increases insulin levels, but insulin, especially high insulin levels, decrease your body’s ability to flush out salt.
So we keep more salt in, thus keeping in more water.
In this case we just need to lower sugar levels, especially processed sugars which spike insulin levels the most.
I hope this helps.
​https://bodyhealth.com/blogs/news/what-causes-water-retention-in-the-feet-ankles

11 of the best high-protein foods for weight loss, according to dietitians​

• Eating a protein-rich diet can help you reach your weight-loss goals, according to dietitians.
• Salmon and shrimp can bulk up a meal, and black beans are great for plant-based diets. 
• Opt for quinoa or whole-grain loaves over white bread, and try adding low-fat dairy to your diet. 

Read the original article on Insider
Peanut butter is full of protein and "healthy" fats.©Photo-Dave/ iStock
Peanut butter is low in carbs, and it can be a great source of protein and "healthy" fats. 
"My favorite high-protein food for weight loss is peanut butter," registered dietitian nutritionist Rebecca Stib told Business Insider. "Per a serving, which is typically 2 tablespoons, you'll get about 8 grams of protein."
Start your day with some nutrient-dense eggs.©robynmac / iStock
"Eggs are a great food for weight loss," registered dietitian Jenn Fillenworth told BI.
They're full of vitamins and minerals, and one egg contains about 6 grams of high-quality protein, with all of the essential amino acids.
Incorporate salmon into your diet.©iStock
"One of my absolute favorite foods for weight loss is salmon," Fillenworth told BI.
Although salmon is a fatty fish, she explained that eating the right kind of fat doesn't necessarily mean you're going to gain weight.
The fish contains essential omega-3 fatty acids, which you have to get from your diet since the human body can't produce them.
Black beans are a great plant-based protein for weight loss.©iStock
"My favorite plant-based protein for weight loss is the black bean," Fillenworth said.
She told BI that in addition to being high in protein, black beans are also high in fiber, so they can help relieve constipation and bloating — which could be attributed to some weight gain.
Opt for low-calorie, lean meats like chicken breasts.©Bartosz Luczak/ iStock
"When looking for the best high-protein foods for weight loss, think low-calorie and high-quality ingredients," registered dietitian Sabrina Russo told BI.
She said the first things that come to mind are lean meat, poultry, and fish. These are all great sources of complete protein with little carbs and fat. 
Try switching from white to whole-grain carbs.©iStock
"High-protein seeds and whole-grain products are another great option," Russo told BI.  
Try incorporating whole-grain pasta or high-protein crackers into your diet, as these grains help keep you full without as many calories as processed white carbs.
Eat low-fat dairy products.©Shutterstock
"Low-fat dairy products are also examples of high-protein foods that may be beneficial for weight loss," Russo said.
She suggested opting for plain, low-fat, or fat-free milk, yogurt, or cheese.
You can also enjoy plain yogurt with fresh berries for some natural sweetness.
Add some cottage cheese to your diet.©Stephanie Frey / iStock
"At 23 grams of protein per cup and less than 200 calories, this protein-rich dairy product is a great addition to any meal," registered dietitian Staci Gulbin told BI.
A cup of lower-fat cottage cheese with 1% milk fat can even have around 28 grams of protein.
Although a serving of cottage cheese is fairly high in sodium, you can look for low-sodium or no-added-sodium brands. 
Use quinoa as an alternative to rice or pasta.©Bartosz Luczak/iStock
"This gluten-free seed is a delicious and healthy alternative to rice or pasta," Gulbin told BI.
A serving contains approximately 8 grams of protein and 5 grams of gut-friendly fiber.
Nuts are another great plant-based protein option.©Shutterstock
"Nuts are a great portable and nutritious addition to any healthy lifestyle plan," Gulbin told BI.
Almonds, pistachios, and peanuts average around 6 grams of protein per 1-ounce serving with about 3 grams of gut-friendly fiber.
Add shrimp to your shopping list.©AP
"Shrimp is an extremely low-calorie filling protein," said registered dietitian Summer Yule. 
It's also an excellent source of iodine, she added, which we need to support our thyroid health and manage our metabolism.

©Provided by My Pure Plants US
Craving something tasty but don’t want to add extra pounds? Worry not. Not all foods lead to weight gain. In fact, certain foods can be enjoyed in large quantities without jeopardizing your weight loss plan. Here’s our curation of 15 such foods that you can munch on without worrying about gaining weight.
Kale©Photo credit: Canva Pro
Packed full of fiber, iron, and vitamins, Kale keeps you full without ballooning your daily calorie intake. It can be had in salads, smoothies or as a baked snack.
Blueberries©Image credit: Canva Pro.
Blueberries can satiate your sugar cravings without making you put on weight. Plus, they are rich in antioxidants, keeping your body healthy.
Cucumbers©Image credit: Canva Pro.
Being water-rich and low-calorie, cucumbers can be eaten in plenty without the fear of gaining weight. They’re perfect for salads or simply sliced with a dash of salt.
Broccoli©Image credit: Canva Pro.
Broccoli is high in fiber and water, and very low in calories. It can be added to any meal, offering you a satisfying crunch with no regrets.
Popcorn (without butter)©Image credit: Canva Pro.
Yes, you read it right! Popcorn is a great snack full of fiber and contains few calories, but remember when not coated in butter or sugar and non-GMO.
Bell peppers©Image credit: Canva Pro.
Bell peppers, red or green, are low-calorie vegetables that can be eaten raw, roasted, or added to your meals without gaining extra weight.
Grapefruit©Image credit: Canva Pro.
Grapefruit not only helps in weight loss, but it’s tasty and hydrating. The perfect breakfast or snack item, one that you can eat till your heart’s content without gaining weight.
Zucchini©Image credit: Canva Pro.
With high water and fiber content, zucchinis can fill you up without leading to weight gain. It can be enjoyed grilled, stir-fried, or even spiralized as a healthy alternative to pasta.
Cherry tomatoes©Image credit: Canva Pro.
Cherry tomatoes promote a feeling of fullness and are rich in vitamins. Eat them alone as a snack or throw them into salads for an added burst of flavor.
Brussels Sprouts©Image credit: Canva Pro.
Brussels sprouts are low in calories but high in many nutrients, perfect for keeping hunger at bay without adding to your weight.
Celery©Image credit: Canva Pro.
Thanks to its high water content, celery provides fewer calories than it takes to chew and digest, therefore it’s definitely safe to eat without worrying about gaining weight.
Carrots©Image credit: Canva Pro.
Carrots are low in calories, and high in fiber, making them a great option for healthy snacking without fear of weight gain.
Spinach©Image credit: Canva Pro.
Rich in minerals and vitamins, spinach is a low-calorie food item. Sauteed, boiled, or added in salads, you can enjoy it without worrying about your weight.
Strawberries©Image credit: Canva Pro.
Strawberries satisfy your sweet tooth while providing fewer calories. Plus, they have many health benefits, making them perfect for guilt-free snacking.
Cauliflower©Image credit: Canva Pro.
Whether it’s roasted, or used in place of rice or mashed potatoes, cauliflower is a great low-calorie vegetable that you can comfortably eat without worrying about gaining weight.
​

Diet and exercise are proven ways to reduce cholesterol. Cholesterol-lowering supplements may help, too.
By Mayo Clinic Staff 
If you're worried about your cholesterol level and have started exercising and eating healthier foods, you might wonder if a dietary supplement could help. With your doctor's OK, here are some cholesterol-improving supplements to consider.
Cholesterol-improving supplement What it might do Side effects and drug interactions
Berberine May reduce low-density lipoprotein (LDL, or "bad") cholesterol and triglycerides May cause diarrhea, constipation, gas, nausea or vomiting; may cause harm to babies during pregnancy and breastfeeding
Fish oilMay reduce triglyceridesMay cause a fishy aftertaste, bad breath, gas, nausea, vomiting or diarrhea; may interact with some blood-thinning medications
Flaxseed, groundMay reduce LDL cholesterolMay cause gas, bloating or diarrhea; may interact with some blood-thinning medications
GarlicMay slightly reduce cholesterol but studies have been conflictingMay cause bad breath, body odor, nausea, vomiting and gas; may interact with some blood-thinning medications
Green tea or green tea extractMay lower LDL cholesterolMay cause nausea, vomiting, gas or diarrhea; may interact with blood-thinning medications
NiacinMay lower LDL cholesterol and triglycerides; may improve high-density lipoprotein (HDL, or "good") cholesterolMay cause itching and flushing, which are more common at the higher doses usually needed to have an effect on cholesterol
Plant stanols and sterolsMay reduce LDL cholesterol, particularly in people with a genetic condition that causes high cholesterol (familial hypercholesterolemia)May cause diarrheaRed yeast rice — Natural doesn't mean safeSome red yeast rice products contain a substance (monacolin K) that is chemically identical to the active ingredient in lovastatin (Altoprev), a prescription medication that lowers cholesterol. Because there is variability in quality from manufacturer, the amount of monacolin K can vary widely from product to product.
Products that contain monacolin K can cause the same types of side effects as lovastatin, which include damage to the muscles, kidneys and liver. In the United States, the Food and Drug Administration has ruled that dietary supplements that contain more than trace amounts of monacolin K are unapproved drugs and can't be sold legally as dietary supplements.
Dietary supplements may not be enoughWhile dietary supplements can help, you might also need prescription medications to get your cholesterol numbers to a safe level. Be sure to tell your doctor if you take any type of dietary supplement, because some can interact with medications you may be taking.

Abstract    PubMed    PMID 
. 2014 Sep;34(9):1860-70.
 doi: 10.1161/ATVBAHA.113.302879. Epub 2014 Mar 27.Coenzyme Q10 promotes macrophage cholesterol efflux by regulation of the activator protein-1/miR-378/ATP-binding cassette transporter G1-signaling pathwayDongliang Wang 1, Xiao Yan 1, Min Xia 1, Yan Yang 1, Dan Li 1, Xinrui Li 1, Fenglin Song 1, Wenhua Ling 2

Objective: Recent studies have shown the role of miRNAs in macrophage reverse cholesterol transport and atherogenesis. We hypothesized that coenzyme Q10 (CoQ10) may increase macrophage reverse cholesterol transport by regulating miRNA expression that contributes to the prevention of atherosclerosis.
Approach and results: CoQ10 treatment suppressed oxidized low-density lipoprotein-induced macrophage foam cell formation by ameliorating the binding of activator protein-1 to the putative promoter region of miR-378 primary transcript, thus decreasing the miR-378 level and enhancing the ATP-binding cassette transporter G1-mediated macrophage cholesterol efflux to high-density lipoprotein. Subsequently, the axis of activator protein-1/miR-378/ATP-binding cassette transporter G1 cholesterol efflux was confirmed in peritoneal macrophages isolated from CoQ10-treated apolipoprotein E-deficient mice. Finally, CoQ10 consumption promoted macrophage reverse cholesterol transport and inhibited the progression of atherosclerosis in apolipoprotein E-deficient mice.
Conclusions: This study identified activator protein-1/miR-378/ATP-binding cassette transporter G1 as a novel cascade for CoQ10 in facilitating macrophage cholesterol efflux in vitro and in vivo. Our data thus imply that both CoQ10 and miR-378 are promising candidates for atherosclerosis prevention and treatment.
Keywords: atherosclerosis; coenzyme Q10; macrophages; miRNAs.
© 2014 American Heart Association, Inc.

BREAKING: Pro Basketball Player Who Blamed Vaccine For Heart Condition Tragically Dies
Story by Darrelle Lincoln • 50m ago

Oscar Cabrera Adames with shirt off© Provided by Total Pro SportsDominican basketball player Oscar Cabrera Adames once claimed that the COVID-19 vaccine caused him to develop myocarditis which is a rare heart condition.
Unfortunately, Adames died this week of an apparent heart attack after an exercise test.
According to a social media post from Dominican sports commentator Héctor Gómez, the 28-year-old’s stress test was being performed at a health center in Santo Domingo. The disease he had can weaken the heart and its electrical system, which decreases the heart’s ability to pump blood.
Following his death, social media posts surfaced in which Cabrera Adames suggested he developed the rare heart disease after he received two doses of a COVID vaccine.
“I got a damn Myocarditis from taking a f—ing vaccine. (I got 2 doses of Pfizer) And I knew it! Many people warned me,” Cabrera Adames previously wrote on social media.
He made it clear that he only got the shot because it was a work requirement.
The 28-year-old expressed frustration at the situation, stating that he had no pre-existing health problems but collapsed during a match and almost died. He further mentioned undergoing 11 cardiology tests that yielded no findings.
“But guess what? It was compulsory or I couldn’t work. I am an international professional athlete and I am playing in Spain. I have no health problem, nothing, not hereditary, no asthma, NOTHING! I suddenly collapsed to the ground in the middle of a match and almost died. I’m still recovering and I’ve had 11 different cardiology tests done and guess? They find nothing.”
Adames’s collapse happened during a 2021 Spanish Amateur Basketball League game. He fainted during the game and was later transported to a hospital on a stretcher.
It remains unclear if the stress test was the direct cause of Cabrera Adames’ heart attack.
Cabrera Adames was the nephew of Hugo Cabrera, a Dominican Sports Hall of Famer.
Cabrera Adames had a basketball career that included playing at Daytona State College in Florida. However, in 2016, he was one of 12 men arrested by St. Johns County Sheriff’s deputies for allegedly attempting to engage in sexual acts with a minor. The arrests were part of an undercover sting operation.
The post BREAKING: Pro Basketball Player Who Blamed Vaccine For Heart Condition Tragically Dies originally published on Total Pro Sports.