5 ways to skip the summer bloat and swelling according to a nutritionist

During the summer months, many people experience increased bloating and swelling, often leaving us feeling uncomfortable and self-conscious. This seasonal change can be attributed to a variety of factors that are unique to the warmer weather, which is why it’s not unusual to be greeted with the swelling and bloating quite suddenly, even if you don’t experience these symptoms usually throughout the year.

Heat and humidity can lead to increased water retention, while changes in diet, such as consuming more salty and processed foods, can exacerbate the issue.

Vasodilation of blood vessels traps excess water in our cells which is where that feeling of ‘I’m full of water’ tends to come from - you know what we’re referring to here. Similarly, excess lymph fluid can also impact swelling and congestion around the body where we often see lymphatic swelling and discomfort.

Additionally, the body’s response to higher temperatures includes dilating blood vessels to help cool the body down, which can contribute to swelling. Understanding these underlying causes can help in taking proactive steps to minimise discomfort and enjoy the summer season to its fullest.

There are some cases in which swelling and water retention can be a sign of cardiovascular or thyroid conditions, so it’s important to keep an eye on your symptoms and address your concerns with a healthcare practitioner.

1) Put your legs up the wall for 10 minutes before bed

This has been shown to reduce gravitational pressure on the veins in your lower body whilst also stimulating blood flow towards the heart, igniting better blood flow.

2) Optimise hydration with electrolytes.

Appropriate hydration prevents water retention by maintaining fluid and electrolyte balance enabling the kidneys to excrete excess water and sodium efficiently. When the body is dehydrated, it conserves water, leading to bloating and swelling.

Drinking enough water dilutes sodium concentration in the bloodstream, supports digestion, and promotes effective lymphatic function, all of which reduce fluid buildup and discomfort. Thus, staying well-hydrated is key to minimising water retention, especially during the summer months.

Top tip - “I add the BodyBio electrolyte drops to my filtered water to remineralise it everyday and carry electrolyte sachets such as LMNT in my bag for those more acute moments on the go. They’re also a staple in my travel bag.” - Eleanor

3) Sweat it out.

Saunas induce sweating and help reduce temporary fluid retention whilst enhancing blood circulation to move waste and fluids from tissues. It may seem couter-productive to get hotter when you’re already hot, but purposeful sweat sessions are a Healf hack and the dedicated time allows for sweat to escape.

When using a sauna, you can enhance the benefits using binders to ensure that any waste material binds and is therefore eliminated from the body.

4) Lymphatic Drainage Techniques.

Whether you book in for a specific massage or ensure your dry body brush daily increases tissue oxygenation and toxin elimination.

The simplicity of a basic massage helps move extra fluid from an area that is swollen (or is at risk of becoming swollen), into an area where the lymph nodes are working properly.

Top tip - dry body brushing before you head into the sauna is a Healf Hack to get lymph moving and ready to be eliminated.

5) Eat to flow.

Foods that promote water retention are high in water content and nutrients that aid hydration. They tend to be the ‘juicier’ foods that we crave on our summer holidays such as cucumbers, watermelon, strawberries, spinach, and lettuce. Our bodies have a great way of telling us what they need.

Potassium-rich foods like bananas and avocados regulate sodium and prevent excess retention too which is why it is recommended to have these foods following a heavy workout or sweat session. Natural diuretics like celery, dandelion and asparagus reduce bloating whilst also stimulating water release via the bladder. 

These foods, along with adequate water intake, support optimal hydration and overall health.

We all experience bloating and distention from time to time, but it shouldn't be normalised. Most of us bloat after eating or drinking too much or eating in a hurry, but chronic bloating can also be a symptom of further gut dysbiosis, which should be checked by your healthcare practitioner.

When we travel, the change in time zones, routine and our diet can have an impact on how regular (or not) our bowel movements are (read more on that here). However, in the moment after the indulgence we often sit rubbing our stomachs thinking ‘what can I do’.

1) Mindful eating.

Put away your laptop, turn off the television and be present with your food. Digestion starts with your senses by telling your body that there is food incoming, it stimulates your digestive juices and enzymes to break down the food that you are eating. Similarly, it also tells your brain there’s food incoming and will register that you are eating and activating your satiety queues - no more over eating.

2) Diaphragmatic breathing.

Throughout the day, placing effort and emphasis on your breathing and directing the breath to your abdomen allows the digestive system fresh, oxygenated blood flow whilst also allowing space for appropriate digestion to happen.

“Something I see frequently is when people suffer with digestive discomfort but spend a lot of their day hunched over or crumpled up, this puts a lot of pressure on our digestive organs and restricts them. Opening up the front of the body with chest extension exercises and stretches with deep inhalations and longer exhalations combats this also.”

3) Stimulate your digestive juices.

Similarly to above, including bitter foods such as rocket, dandelion, watercress and cacao nibs make a great starter for igniting digestive fire. Eating these foods before a meal stimulate the liver and produce bile from the gallbladder to release digestive juices.

Not only this but green bitter vegetables work to line the gut wall acting as a ‘buffer’ for higher carb foods which can also impact blood sugar.

4) Herbal Support - herbs such as peppermint, chamomile, ginger and lavender are calming and soothing for an inflamed digestive tract which can alleviate the sensation of bloating and trapped wind. Similarly, using herbs such as Dandelion, Cleavers, Nettle and Burdock are also fantastic to stimulate the lymphatic and detoxification pathways in the body.

5) Food choices - the summer months are the months that we want to be socialising and enjoying time with our loved ones. Rather than removing and eliminating food groups, prioritise what you can add to your plate instead. 

Whether it’s a handful of bitter greens to stimulate digestion, an additional protein source with your breakfast to stabilise your blood sugar or opting for brown bread over white for an abundance of fibre. 

Understanding the ‘why’ behind symptoms such as bloating and water retention can stop symptoms progressing in their tracks.