January 25

Water: Drink your water!!

Water!!

Why is water so important for your health??

According to http://www.mangosteen-natural-remedies.com/ the human body is 55% to 78% water or 2/3 of the body is water.

Muscle = 75% water

Brain = 90% water (who knew??)

Bone = 22% water

Blood = 83% water

The functions of water in your body:

1.) Transport nutrients & oxygen to all your cells

2.) Moisturizes the air in your lungs

3.) Increases your metabolism (that’s incentive!)

4.) Protects vital organs

5.) Regulates body temperature

6.) Detoxifies

7.) Protects & moisturizes joints (got arthritis?)

8.) Decreased incidents of urinary tract infections!

Results of Dehydration:

1.)  Tiredness

2.) Migraine (drink before you medicate??)

3.) Constipation (natural stool softener!)

4.) Muscle cramps

5.) Irregular blood pressure

6.)  Kidney problems (could include kidney stones!)

7.) Dry skin (winter time skin?)

8.) 20% dehydration = risk of death!!  (yikes!)

Symptoms of dehydration:

1.) Dark urine

2.) Dry skin

3.) Thirst – drink before you get thirsty

4.) Hunger – may just be dehydration!

5.) Fatigue – who would have thought??

Ok, so now we know the bad about NOT drinking water, so how much water do we need?  We have all heard that we should drink 8, 8 oz glasses of water per day.  But that is not necessarily right, what if you are a big burly guy?  Or a little small lady?  So now there is somewhat of a formula to use so that it is more adjustable to you.  Take half of your body weight and drink that much water in ounces, for instance.  If you weigh 150 lbs. divide that by 2….which = 75 oz.  soooo that means you should be drinking just a little over 9, 8 oz glasses of water spread out throughout your day.  Easy right??  So how in the world do I drink that amount of water??

1.)  Drink a glass of water first thing in the morning when you first get up.  (I put a sticky note on my mirror to remind myself)

2.) Drink cold water.

3.) Drink water with lemon or lime for flavor.

4.) Carry a water bottle with you at all times.

5.) Drink before, during and after exercise.

Other fluids don’t necessarily count for water intake! (I know, bummer right?)

Kathleen M. Zelman, MPH, RD, LD. on http://www.webmd.com/ writes in her article “6 Reasons to Drink Water” according to Joan Koelemay, RD “think of water as a nutrient your body needs that is present in liquids, plain water, & food, all of these are essential daily to replace the large amounts of water lost each day.”

Agrees Steven Guest, MD “fluid losses occur continuously, from skin evaporation, breathing, urine, & stool, and these losses must be replaced daily.”

Increase water intake by:

1.) Have a beverage (water) with every snack and meal. (who doesn’t?)

2.) Eat more fruits and veggies, they are high in water content!

3.) Keep a water bottle with you, in your car, at your desk, next to your favorite chair.

Remember you want to carry a reusable water bottle (not only is it cheaper in the long run, but we also want to keep all that plastic out of our land fills.)  A BPA free water bottle is best to reduce your intake of “Bisphenol A” (BPA) which according to www.wikipedia.org is a chemical used to make some plastics – BPA exhibits hormone-like properties.  A 2010 report from the US Food & Drug administration identified possible hazards in this chemical.

So just to be safe you can find BPA free water bottles at http://www.target.com/ or http://www.walmart.com/ as well.

So what kind of water should I drink?  Who knew that would be difficult?  According to http://bodyecology.com/, you should be picky about your water.

1.) Tap water = this water has been treated, processed & disinfected.  It is purified with chlorine & generally has added fluoride.  But one of the by products from using chlorine in our drinking water is linked to cancer!  (EEK!)

2.) Distilled water = can be a kind of water that has been vaporized and collected, leaving behind any solid residues, including minerals – this water has no minerals.

3.)  Reverse osmosis = this water has been forced through membranes that remove large particles, pollutants and mineral.  leaving it acidic!

Sooo what to drink??

1.)  Well water = taps into fresh underground water sources.

2.) Natural spring water = flows up from natural springs and is bottled at the source.

3.) Mineral water = natural spring water or artesian water, from an underground source.  includes mineral & trace elements.

All of these waters have essential minerals & nutrients like magnesium, potassium, & sodium and these are important for nearly every function in your body.  Wow!!

So I said all of this to say…Drink more water!!  Drink a little more water if you drink tea or coffee, caffeine is a diuretic (they cause you to pee more) and you need more water to replace that lost fluid.

Remember, consult your primary care physician before beginning any new health program.  and especially if you are on any kind of fluid restrictions.

Now go!  Go get you some water!!  It really is good for you!

Get up!  Get moving!  Drink your water!

You can do this!!

 

 

 

 

 

January 18

My First blog!!

beatles

Welcome to my first post.  We will talk about a lot of things on this blog.  Mostly concerning health, but there may be other things we talk about!

Today I would like to talk about walking.  Yes, I know…walking is easy, and a lot of people do it.  However sooo many people are reluctant to walk for exercise.  Especially those people that have knee or hip pain when walking or getting up and moving, people who have never exercised before, and those that can’t get outside for whatever reason. But, it is very important to get up and move!  And walking is one of the easiest ways to get your daily exercise.  I am talking about starting out very slowly, you do not have to walk a mile today.  Since it is wintertime and we have been having a fairly cold winter, let’s consider walking inside.  Sure, if you have the way you can go to the mall and walk….but, what if you can’t get there?  You are stuck in your house?  well, you can still begin to walk.  Ok, start off my stepping off 100 feet.  Even if you have to go from one corner to American Heart Association recommends everyone EVERYONE!  Gets “30 minutes of exercise per day most days of the week”  it can even be 10 minutes 3 times per day.  Anyone can do that!  Even you!  Exercise can be anything that gets your heart rate up…so something as simple as walking can do that!!  Really it’s not hard…and if you start now, by the end of the year you maybe walking a mile….or two!  You will become more healthy, decrease aging, decrease your chances to get cancer, diabetes, heart disease, and many other health issues that can be detrimental to your life.

You don’t need any expensive equipment, nothing special except maybe a good pair of supportive, comfortable shoes.  As with any new activity be sure to check with your Doc before starting any exercise program.

Get up and move!!  There is no time for Sitting!!

You can do this!