Posts Tagged ‘hydration’

Seven Habits That You Don’t Want to Break

November 1, 2016

Nearly all men and women in their 20’s and 30’s have a sense of invulnerability and immortality.  I know when I was that age someone who was 50 was considered old. Today I consider a 50-year old as youthful.  So what advice do I have for millennials?  In order to enjoy good health as a septuagenarian or octogenarian, you have good health habits during your younger years.  Here are 7 tips that I have taken from an article in a recent New York Times about developing good health habits.  They are easy to do and will make all the difference in the world on how you feel today and how healthy you will be tomorrow.

#1. Make the bathroom scale your new best friend. Nothing is more deleterious to your long-term health than being obese or overweight.  Give yourself an acceptable range and when you approach the higher end of that range, cut your calories or increase your exercise.

#2 become your own chef.  Your focus should be on ways to add variety to your diet and to boost the intake of vegetables and fruits. Cut down on unhealthy fats, sugar and excessive salt, i.e., no more than 1200 mg\day.

#3 Sugars, like those found in candy bars, sweetened cereals, and sugared soft drinks.  Excessive sugar has been shown to be one of the main culprits obesity and diabetes.  Excessive sugar represents empty calories with no important nutrients needed in a balanced diet.  Giving sugar to children can make them addicted to sugar which can be more addictive than heroin or cocaine!  Instead consume more fruits and vegetables.

#4 Get off the couch and get moving.  Excessive sitting is the new smoking.  Even if you can’t find time to have an exercise program you can still walk the stairs several times a day.  BTW going up is good exercise, going down is exercise but harder on your hips and knees.  You can also park your car a few blocks away from the office or on the top floor of the parking lot and then walk to work.  Ideally, you should find a way to get 20-30 minutes of activity that increase your heart rate every day.  This includes biking, brisk walking or swimming.

#5 Pay the piper if you play.  If you engage in having a good time with drinking and snacking, then promise yourself additional exercise before or after your party.

#6 Cut the portions or let the palm of your hand be your guide.  An ample serving of fish or chicken should fit into the palm of your hand.  If you find that you are gaining weight or a few more pounds than you would like, cut the portions and cut the alcohol and you can lose 3-5 pounds in just a few days.

#7 Drink plenty of water.  There are so many advantages of drinking lots of water which include:

A perfect thirst quencher  There is no better liquid to quench your thirst than water.  Many people are incorrectly informed that you only need to drink water in hot weather.  The truth is large volumes water are lost through your breath in cold, dry weather.  Although you can substitute other beverages such as colas, coffee and electrolyte drinks, there is no other drink that contains fewer calories and more nutrients than water.  In fact, affricated beverages can act as diuretics and cause the body to excrete water and important chemicals like potassium.

Water aids digestion. Water dilutes the acidity in the stomach and causes the release of enzymes necessary for digestion. Water is also a natural laxative and relieves constipation.

Water cools the body during exercise. As the body heats up during exercise, the internal thermostat promotes perspiration. Internal body temperature can be decreased with the consumption of cold water.  Cold water is best because it is absorbed into t he circulation more quickly than warm water.

Water promotes waste excretion. The kidneys are the paired organs used to remove metabolic bodily water material.  Water is essential for these incredible filters to do their work an flush out the body’s waste products.

Water carries nutrients to the cells. All of the body’[s cells are bathed in a saltwater solution. Blood moves nutrients to the cells and removes the waste products to the kidneys and liver.  Water is necessary to maintain the blood volume to carry out these vital functions.

Water reduces kidney stones. If too much calcium, oxalate or uric acid is excreted in the urine, crystals will form and start the growth of kidney stones. The best treatment to reduce kidney stones is to drink enough water to keep the particles from hitting one another and staring the crystallization process.

Water lubricates the joints. The bones glide against one another with minimal friction because of a lubricant called synovial fluid. Drinking plenty of water incases the synovial fluid and reduces e4h wear and tar on the joints.

Water promotes good skin tone. Skin elasticity is maintained when the body is well hydrated. Chronic fluid loss lead to dry, wrinkled skin.

Water is a diet aid. Drinking a glass of water before each meal leads to a sensation of fullness before you sit down to the table, thus acting as a natural appetite suppressant. Water helps the body metabolize stored fat.  If there is not adequate water to rid the body of waste through the kidneys, then the liver must be called in to do the kidney’s work.  If the liver is doing the kidney’s work, it cannot metabolize body fat and weight loss is slowed or stopped.

Water is a natural relaxer. Water is an excellent way to wash away tension. Swimming induces a feeling of calmness and exhilarates the body, similar to a jogger’s high.

How much water is enough?  The time-honored advice of drinking eight to ten glasses of water a day still holds true.  However, the more you exercise, the more you need to drink, especially if you live in New Orleans in July, August, or September.  A good rule of thumb is to drink approximately one quart of water for each hour of exercise.

Water remains one of life’s greatest medicinal drinks.  It really does keep you healthy and fit and it is good for most of life’s ailments.  Drink up!

Although these 7 suggestions may not guarantee good health, it will certainly lead to an improved lifestyle.  And as my wonderful Jewish mother might say, “It may not help, but it voidn’t hoit!”

Dietary Changes To Prevent Kidney Stone

November 1, 2014

In the U.S., one in 10 men and women will develop a kidney stone. About 70% of men and women who have one kidney stone will develop a recurrent stone. This blog will discuss preventive measures to decrease the risk of recurrence.

Dilution is the Solution

The single most effective step to prevent recurrence is to increase your fluid intake. By drinking eight to ten glasses of liquid a day, you will dilute your urine, making it less concentrated. This will keep crystals from forming and reduce the likelihood of stone formation. Men and women who drink more than 8 glasses of water a day were less likely to have a kidney stone recurrence.

At least half of your fluid intake should be water. Although one cup of coffee or tea per day may slightly decrease the risk of stone formation, excessive intake of caffeinated beverages such as coffee, tea, or soda has been shown to increase the risk of stone recurrence.

Pay attention to your urine’s color. Dark urine usually indicates you are not getting enough fluid. The goal is consume enough fluids to turn your urine white or pale yellow.

Reduce Your Protein Intake

Diets high in animal protein (meat, eggs, cheese, etc) can increase levels of calcium, uric acid, and oxalate in the urine, all of which can increase the risk of calcium stone formation. Diets lower in animal protein and salt have been shown to lower calcium and oxalate in the urine. Low carb diets, generally high in protein and fat are not recommended for individuals with a history of calcium kidney stones. To help reduce your risk of calcium stone formation, eat less meat, and substitute a vegetarian meal a few times a week.

Deep Six the Salt

Studies have consistently shown that higher sodium (salt) intakes lead to increased calcium in the urine. Reducing sodium in the diet decreases urinary calcium levels. Many experts believe restricting sodium to 2000 mg\day while increasing fluid intake is one of the best ways of reducing calcium stone recurrence. High levels of sodium, however, are found in many prepared foods, and not just in the saltshaker. Try to reduce your intake of canned or processed foods, look for reduced sodium products, and avoid adding extra salt to food.

Eat Calcium-Rich Foods

The calcium we get from eating calcium rich foods, such as low fat milt and yogurt is not a problem for calcium kidney stone formers. Moderate intake of calcium-containing foods actually protects against stone formation by binding dietary oxalate and reducing oxalate levels in the urine. So do not eliminate calcium-rick foods from your diet.

Taking high does of some calcium supplements may increase your risk of stone formation. If your doctor has recommended you take a calcium supplement for bone health, chose one with calcium citrate. Calcium citrate helps inhibit stone formation.

Hesitate on the Oxalate

Your doctor may suggest that you decrease the amount of oxalate in your diet. Try to limit the amount of oxalate-rich foods particularly chocolate, cocoa, spinach (and other leafy greens) beets, strawberries, wheat germ, pecans, and soy.

See That You Don’t Take Too Much Vitamin C

Avoid high doses of vitamin C (ascorbic acid) supplements. Generally, the amount of vitamin C found in a multivitamin is safe, but higher amounts (more than 500mg) from supplements may increase the risk of kidney stones by increasing the oxalate levels.

Don’t Inhibit Inhibitors

Citrate and magnesium are considered kidney stone inhibitors. Lemon juice has been found to increase the level of citrate in the urine. Nutritional supplements containing magnesium, potassium, and citrate may also help increase the concentrations of stone inhibitors in the urine.

Be good about Vitamin B6

Vitamin B 6 is effective in decreeing oxalate production, and therefore, vitamin B6 supplements are helpful to decrease the risk of calcium oxalate kidney stones.

Bottom Line

Kidney stones are a common affliction and the solution to preventing recurrent kidney stones can often be accomplished naturally without medications. Best solution of all is to drink lots of water.

Advice on Daily Living From Lululemon Athletica

August 24, 2012

Cover of Lululemon carrying bag

I seldom go shopping but I did visit Lululemon Athletica with my wife and I was very impressed with the carrying bag that was given to each shopper. I would like to share the wisdom on Lululemon with my friends, family, and followers.

That which matters the least should never give way to that which matters the most.

Drink FRESH water and as much water as you can. Water flushes unwanted toxins from your body and keeps your brain sharp.

Practice yoga so you can remain active in physical sports as you age.

Listen, listen, listen, and then ask strategic questions.

Your outlook on life is a direct reflection of how much you like yourself.

Life is full of setbacks.

Write down your short and long-term GOALS four times a year. Two personal, two business and two health goals for the next 2, 5 and 10 years. Goal setting triggers your subconscious computer.

Visualize your eventual demise. It can have an amazing effect on how you live for the moment.

Jealousy works the opposite way you want it to.

Breathe deeply and appreciate the moment. Living in the moment could be the meaning of life

Do one thing a day that scares you.

Take various vitamins. You never know what small mineral can eliminate the bottleneck to everlasting health.

Dance, sing, floss and travel.

Do not use cleaning chemicals on your kitchen counters or floors. Someone will inevitably make a sandwich on your counter or a baby will crawl on the floor.

Creativity is maximized when you’re living in the moment.

Children are the orgasm of life. Just like you did not know what an orgasm was before you had one, nature does not let you know how great children are until you have them.

Friends are more important than money.

Don’t trust that an old age pension will be sufficient.

Live near the ocean and inhale the pure salt air that flows over the water, Vancouver will do nicely.

Stress is related to 99% of all illness.

A daily hit of athletic-induced endorphins gives you the power to make better decisions, helps you be at peace with yourself, and offsets stress.

Wake up and realize you are surrounded by amazing friends.

Observe a plant before and after watering and relate these benefits to your body and brain.

Coke, Pepsi and all other pops will be known as the cigarettes of the future. Colas are NOT a substitute for water. They are just another cheap drug made to look great by advertising.

SWEAT once a day to regenerate your skin.

Choose a positive thought. The conscious brain can only hold one thought at a time

Communication is COMPLICATED. We are all raised in a different family with slightly different definitions of every word. An agreement is an agreement only if each party knows the conditions for satisfaction and a time is set for satisfaction to occur.

Nature wants us to be mediocre because we have a greater chance to survive and reproduce.

Mediocre is as close to the bottom as it is to the top, and will give you a lousy life.

Move your body and your heart will follow.

DO IT NOW, DO IT NOW, DO IT NOW! The world is changing at such a rapid rate that waiting to implement changes will leave you two steps behind.

lululemon athletica was formed to provide people with components to live longer, healthier and more fun lives. If we can produce products to keep people active and stress-free, we believe the world will become a much better place.

Signs of Good Health: Check Your Color-Your Pee and Not Your Hair!1

April 8, 2012

Sometimes we get caught up with work and neglect our health.  We don’t see the subtle signs of stress, poor performance, and deteriorating health.  There are easy signs that you look for that will help you manage your health and get you back on track.

Do a color check of your urine.  A dark urine can indicate a lack of hydration.  The opposite also holds true: the lighter the color of your urine, the better your state of hydration.  Proper hydration aids the absorption of nutrients and helps increase energy levels.  If your urine is darker than usual, the cure is simple, go to the water tap and poor yourself a big one!

Other tell-tale signs include your resting heart rate.  Before you get out of bed, take your pulse.  There are even free apps that will make this easy to do.  Usually your heart rate will stay within a few beats per minute.  However, you are overworked or experiencing too much stress, your heart rate increases to send more oxygen to your body and brain.  If your heart rate is high in the morning, get a little extra sleep and decrease the caffeine consumption.

 

Check your weight.  If you lose or gain more than 1% of your body weight from one day to the next, something may be wrong.  Lack of nourishment and hydration (your pee color will also help with this issue of hydration) can impair your higher-level mental functions.  Or you may have been so distracted that you failed to notice that you were over-eating.

Bottom Line:  Pay attention to your state of hydration, your pulse and your body weight.  These are easy to monitor and will help put you back on track for good health.

What You Need To Know About Water

November 19, 2011

Did you know that water makes up about 65% of a person’s total body weight. After oxygen, there’s nothing more important to our survival than water.

Dehydration
The primary mechanism that we maintain our proper hydration is through thirst. Thirst serves two functions: 1) to regulate the volume of water within our bodies and 2) to control the concentration of various salts like sodium and potassium within the body. Fluid is lost through urination, skin loss by sweating, respiration, and a small amount in the feces, unless someone has diarrhea and then a significant water loss may occur. If there is a loss of water by any of the above routes or if the concentration of the salts in the blood stream increases, then the thirst mechanism kicks in, which is a strong drive to consume more fluids.

How much water to drink every day?
You have heard from early childhood that you need to drink eight, eight ounce glasses a day. This is probably a myth that is perpetuated many years ago from the Food and Nutrition Board, which estimated that the average total fluid loss each day was 64-80 ounces. The Board did not mention that 20% of our intake of fluid comes from food. Therefore, you don’t have to consume all of your total intake as water.

In addition to thirst, the color of your urine will serve as an indicator of your state of hydration. If you are dehydrated, your urine will be dark and yellow. This is a sign to increase your water consumption and the urine will turn to white or light yellow, which is sign of adequate hydration. If you are in a hot environment or participating in sports and are sweating, you will want to check the color of urine when you complete the workout or sports event. If the color of your urine is dark, you know you are dehydrated and you need to consume more fluids. Athletes can lose up to two quarts of fluid through sweat each hour. So whenever you are in warm or hot environment and you are losing lots of fluids by sweating, you must make an effort to consume more fluids.

What about sports drinks
A sports drink beverage is designed to help athletes rehydrate when fluids are depleted after training or competition. Ideally the sports drinks are intended to replace the electrolytes that is lost in sweat during exercise and sporting events. Sports drinks usually contain a lower electrolyte concentration than found in sweat and can actually worsen the dilution of electrolytes. It is far easier to drink water and a salty snack.

Caffeine-Culprit or Cure ?
There is a myth that drinks with caffeine are dehydrating. The truth is that caffeine serves as a weak diuretic and promotes an increase in urine output and the fluid intake will more than compensate for the diuretic effect of the caffeine. Like most things in life, anything in moderation is acceptable and this includes caffeine.

What about bottled water?
Millions of Americans are drinking bottled water. $22 billion is spent each year throughout the world on bottled water. Bottled water, although up to 1,000 times the price of tap water, may be no safer, or healthier than tap water. A gallon of bottled water is $3.84\gallon making it as expensive as gasoline. In addition to the expense, 1.5 million tons of plastic are used to bottle water and toxic chemicals can be released during the manufacture and disposal of the bottles. Studies have confirmed that microbes, pesticides, and solvents have been detected throughout groundwater supplies, and have subsequently found their way into bottles.

The Environmental Protection Agency checks the water that is consumed by the public. In the United States the quality of the water is very safe. If you live in an area and drink well water, you will want to have the water checked for contamination on a regular basis. A number of private water wells sampled in Louisiana showed potentially unsafe levels of arsenic, volatile organic compounds (VOCs) and pesticides, as well as secondary contaminants in standard system tests for pH, hardness, alkalinity, dissolved solids and manganese.

Bottom Line: Water is truly the elixir of life. Avoid dehydration by checking out the color of your pee. For the most part, tap water tastes just as good as bottled water and is a whole lot cheaper. Drink up!