water

Today’s Health Tip ~ Drink Your Water – Dehydration Hurts Your Heart

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Water is Your BFF

Dehydration is known to have a deleterious effect on heart function, according to a review published in 2019 in Nutrients. When you are dehydrated, your heart needs to work harder to pump blood, which may cause your heart to beat faster. That may lead to an irregular heartbeat or heart palpitations. Dehydration also makes your blood thicker and constricts the walls of blood vessels, which strains the heart and can possibly lead to high blood pressure.

While staying hydrated may help with blood pressure and staving off weight gain, an article published in September 2022 in Hospital Nutrition also noted that adequate hydration is linked to lower incidences of fatal coronary heart disease and lower risk of both high blood sugar and type 2 diabetes. Dehydration, on the other hand, is linked to weight gain and obesity.

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Today’s Inspiration ~ Want to Find Joy?

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“Joys come from simple and natural things: mists over meadows, sunlight on leaves, the path of the moon over water.”

~ Sigurd F. Olson

Today’s Inspiration ~ Being Fully Alive

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“Give me silence, water, hope
Give me struggle, iron, volcanoes.”
~  Pablo Neruda

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🍎 Health Hack: Small Changes Make a Big Difference

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7 Small Diet Changes That May Make a Big Difference

  1. swapping soft drinks for water and herbal tea
  2. eating no meat for at least 1 day a week
  3. ensuring that produce makes up about 50 percent of each meal
  4. swapping cow’s milk for plant-based milk
  5. eating whole fruits instead of drinking juices, which contain less fiber and often include added sugar
  6. avoiding processed meats, which are high in salt and may increase the risk of colon cancer
  7. eating more lean protein, which can be found in eggs, tofu, fish, and nuts

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Health Hack: Fuel Your Body With The Right Stuff

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“Not getting enough vitamins, minerals and other nutrients can compromise your health and your performance. Yet fueling up for activity is as easy as following the well-established rules of a healthy diet: Eat plenty of fruits and vegetables, consume lean proteins, eat healthy fats, get your whole-grain carbohydrates, and drink plenty of fluids, especially water.”

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Fitness Hack: Hydrate, Hydrate, Hydrate

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Don’t forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration. To stay well-hydrated for exercise, the American College of Sports Medicine recommends that you:

  • Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the two to three hours before your workout.
  • Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. Adjust amounts related to your body size and the weather.
  • Drink roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.

Water is generally the best way to replace lost fluids. But if you’re exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body’s electrolyte balance and give you a bit more energy because they contain carbohydrates. The duration and intensity of your activity will dictate how often and what you should eat and drink. For example, you’ll need more energy from food to run a marathon than to walk a few miles. And try not to incorporate any new products before a long-duration sports event. It’s best to have previous experience to see how your system handles the food.

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Health Hack: Drink water like you mean it.

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Did You Know Drinking Water Every Time You Feel Thirst Is a Good Rule of Thumb?

H20 is pretty much your BFF. “Every morning, I pour myself a big glass of water, which I drink before putting anything else in my body,” explains Nora Minno, R.D., C.D.N. “Staying hydrated keeps our bodies healthy down to the cellular level and it also helps keep us from overeating. Oftentimes we can mistake thirst for hunger.” . . . Alissa Rumsey, M.S., R.D., and a spokesperson for the Academy of Nutrition and Dietetics, also swears by staying hydrated. “I never leave home without my water bottle,” she says. “My goal is to drink at least three bottles full each day. Dehydration can lead to feelings of hunger, headaches, and low energy,  having it with me at all times makes it easy to stay hydrated.

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Wellness Tip

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Drink 1 extra glass of water

There are health benefits to drinking more water. It helps keep your temperature normal, lubricates and cushions joints, protects your spinal cord and other sensitive  tissues, and gets rid of wastes through urination, sweat, and bowel movements. You can also add flavor to your water to help up your intake.

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Wellness Tip

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How to Head Off a Headache

Start double-fisting beverages the minute the throbbing begins. “I’ll have a bottle of water in one hand and a coffee in the other,” says Jennifer Ashton, MD, author of Your Body Beautiful and cohost of ABC’s The Revolution. That’s because many headaches are caused by dehydration, while caffeine is known to curb them. If the drinks don’t alleviate the pounding in an hour, she pops ibuprofen.

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“Serenity” Poem by Edward Rowland Sill

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Serenity

Brook,
Be still,—be still!
Midnight’s arch is broken
In thy ceaseless ripples.
Dark and cold below them
Runs the troubled water,—
Only on its bosom,
Shimmering and trembling,
Doth the glinted star-shine
                  Sparkle and cease.

                  Life,
Be still,—be still!
Boundless truth is shattered
On thy hurrying current.
Rest, with face uplifted,
Calm, serenely quiet;
Drink the deathless beauty—
Thrills of love and wonder
Sinking, shining, star-like;
Till the mirrored heaven
Hollow down within thee
Holy deeps unfathomed,
Where far thoughts go floating,
And low voices wander

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