Part 3-The Remarkable Role of Water for Taming the Appetite and Reducing Inflammation
I had a lady who had high blood pressure come to me for help. She was drinking no water. Simply adding water helped her not only lower her blood pressure but also help with appetite control and she lost weight as well.
One of the simplest yet often overlooked tools in our arsenal for appetite regulation and reducing inflammation is water. Not only is it essential for overall health, but water can also play a pivotal role in curbing appetite and promoting weight loss. In this blog post, we'll explore the science-backed benefits of water in helping you tame your appetite.
Hydration and Appetite Regulation:
Proper hydration is crucial for the body's various functions, including appetite regulation. The hypothalamus, a part of the brain responsible for regulating hunger and thirst, can sometimes confuse these signals.1 Drinking water can help ensure you're not misinterpreting thirst as hunger, reducing the likelihood of unnecessary snacking. Stay hydrated with 5-10 cups of water a day.
Staying hydrated is one of the simplest ways to keep inflammation under control. Adequate water intake helps maintain proper blood volume and circulation. This ensures that immune cells and nutrients are transported effectively throughout the body, which is vital for addressing inflammation. When cells are well-hydrated, functionality is more favorable to respond to various challenges, including inflammation.
Consuming a glass of water before meals can promote a feeling of fullness, leading to reduced calorie intake during the meal. This simple habit can help you control portion sizes and prevent overeating.2
The lymphatic system is a critical part of the immune system responsible for removing waste, toxins, and excess fluids from tissues. Staying hydrated supports the body's natural detoxification processes. When you drink enough water, your kidneys can efficiently remove waste products and toxins from your bloodstream, reducing the potential for inflammatory responses. Staying hydrated helps the lymphatic system operate efficiently, supporting the body's ability to manage inflammation.
Water can act as a natural appetite suppressant. A study found that when participants drank two glasses of water before a meal, their feelings of hunger decreased, leading to decreased food consumption.3 As weight comes closer to your desired level, inflammation markers are also reduced.
Adequate water intake is essential for proper digestion. When your digestive system functions optimally, you're less likely to experience discomfort or cravings that can lead to overeating. Healthy digestion reduces inflammation.4 When you're well-hydrated, your body can efficiently break down food and absorb nutrients. This can prevent gastrointestinal issues that may contribute to systemic inflammation. Proper hydration can also help maintain joint health. Dehydration may contribute to joint stiffness and discomfort, which can lead to inflammation over time.
To ensure you're getting enough water, it's generally recommended to follow the "8x8" rule, which suggests drinking eight 8-ounce glasses of water a day, totaling about 2 liters (or half a gallon). However, individual water needs can vary depending on factors like age, activity level, climate, and overall health.
Incorporating more water into your daily routine is a simple yet effective strategy for curbing your appetite and supporting your weight management goals. Whether it's through pre-meal hydration, staying properly hydrated throughout the day, improving circulation, the benefits of water in appetite control, or removal of waste, toxin and reduction of inflammation, water is clearly and scientifically supported to improve health, appetite control and reduce inflammation. So, grab that glass of water before your next meal and take a step toward a healthier, more satisfying relationship with food.
For specific information how much water is best for you and your particular needs, or to benefit from some extra support during the holiday season, click the link below, or call us today at 479-363-6585, to get the answers and support you need!
“I began to drink a lot more water and lowered my blood pressure by 15 points.” ~TJ~
Next Wednesday, we will explore another simple way to tame your appetite naturally through movement.
1. Dennis, E. A., Dengo, A. L., Comber, D. L., Flack, K. D., Savla, J., Davy, K. P., & Davy, B. M. (2010). Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity, 18(2), 300-307.
2. Van Walleghen, E. L., Orr, J. S., Gentile, C. L., Davy, B. M. (2007). Pre-meal water consumption reduces meal energy intake in older but not younger subjects. Obesity, 15(1), 93-99.
3. Parretti, H. M., Aveyard, P., Blannin, A., Clifford, S. J., Coleman, S. J., Roalfe, A., & Daley, A. J. (2015). Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT. Obesity, 23(9), 1785-1791.
4. Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.