Little things to improve your health....DRINK WATER

Water....your body weight is made up of 60% water.  Water is essential to your health because it
"flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues."  (Mayo Clinic)



8 X 8 has been around for many years.  This is eight ounces of water eight times a day.  Easy enough to remember, right?  Yes, it is easy to remember but it's not enough. 

"The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day. "  (Mayo Clinic)

But how much should YOU drink?  The above suggestions are a great starting point. Here is a calculator that can help you as an individual determine exactly how much water YOU should drink per day.

Did you know that when you are thirsty...you are ALREADY dehydrated?  When you are thirsty that is your body's final attempt to tell you it needs fluids. 

The Signs and Symptoms of Dehydration (according to Symptoms of Dehydration)

Symptoms of dehydration usually begin with thirst and progress to more alarming manifestations as the need for water becomes more dire. The initial signs and symptoms of mild dehydration in adults appear when the body has lost about 2% of it's total fluid. These mild dehydration symptoms are often (but not limited to):

Thirst
Loss of Appetite
Dry Skin
Skin Flushing
Dark Colored Urine
Dry Mouth
fatigue or Weakness
Chills
Head Rushes

If the dehydration is allowed to continue unabated, when the total fluid loss reaches 5% the following effects of dehydration are normally experienced:

Increased heart rate
Increased respiration
Decreased sweating
Decreased urination
Increased body temperature
Extreme fatigue
Muscle cramps
Headaches
Nausea
Tingling of the limbs

Do yourself a favor:  Go get a glass of water.  Do your body a favor:  Keep drinking water.

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Little things to keep you healthy: Don't drink your Calories

Don't let Liquid Calories do this to you

Ya, ya, ya....we hear this all the time.  To lose weight or not to gain weight don't drink your Calories. 

Let's focus on the obvious first:  Weight gain.  Being overweight will harm your health in many aspects:  Bones, joints, heart...just to name a few. 

The consumption of sugar-sweetened beverages has been linked to rising rates of obesity in the United States. The standard explanation is that energy-containing liquids are less satiating than are solid foods. However, purely physiologic mechanisms do not fully account for the proposed links between liquid sugar energy and body weight change.  (American Journal of Clinical Nutrition)

We just don't realize how many calories come from what you drink.....unless you pay attention.  Sugars in liquid form are absorbed rapidly into our bodies.  When this happens:  Newton said it best:  For every action there is an equal and opposite reaction, your body will react in many ways including: weight gain, diabetes, heart disease and some research says; even cancer. 

"A nine-year study followed older adults who drank diet soda daily. The results showed a 48 percent higher risk of stroke, heart attack and death, even after adjusting for other risk factors. Arguably, this study hasn't been published in a peer-review journal and may have other confounding factors. However, as a nutritionist who has observed patterns of America's intake of artificial sweeteners, I've seen their long-term effects firsthand. Research on these sugar substitutes connects diet soda consumption to metabolic syndrome, chronic kidney disease, and Type 2 Diabetes."  (Carrie Wiatt, M.S., Diabetic Connect)

We all know that weight gain can lead to heart disease and high sugar intake can lead to Diabetes.  The question is this:  Is your health worth replacing your high sugar liquid calories with water?  I am lucky I never got "addicted" to soda but I have friends who are.  Take it one day at a time:  Let's face it.....water has been, will always be the best choice to drink.  To begin with replace one soda, energy drink, etc. with water for one week and I bet you won't even notice losing that sugary drink.  Keep going and each week replace another.  By the time you have replaced all sugary drinks with water I bet you won't even miss them. 

Don't get your energy from liquid calories.  Vitamin B12 shots work so much better and are so much healthier for you!!

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Obesity and the diseases it can cause

First off you need to find out if you are in the group that is considered obese....you can use this calculator to determine a rough idea if you are in that category.




The answer may have scared you....because when we think of obese we think of 100 pounds overweight.  If you fall into the category, or if you are close, this information is essential to you.

According to LSIA Medical Laboratory there are 20 diseases or condition that can be attributed to obesity.

1. Diabetes
2. Cancer
3. Congestive Heart Failure
4. Enlarged Heart
5. Pulmonary Embolism
6. Polycystic Ovarian Syndrome
7. Gastro esophageal Reflux Disease
8. Fatty Liver Disease
9. Hernia
10. Erectile Dysfunction
11. Urinary Incontinence
12. Chronic Renal Failure
13. Lymph edema
14. Cellulitis
15. Stoke
16. Pickwickian Syndrome
17. Depresion
18. Osteoarthritis
19. Gout
20. Gallbladder Disease

To learn about each of these disease please click the link of LSIA Medical Laboratory.

The U.S. Surgeon General warns about premature deaths caused by obesity.

• Estimated 300,000 deaths PER YEAR is caused by obesity and obesity related diseases.
• The risk of death increases as weight increases.
• If you are between the age of 30-64 even 10-20 pounds overweight increases your risk of death.
• If your BMI is 30> you increase your risk of premature death by 50-100%.

We have tended to live to eat instead of eat to live.  We have over indulged ourselves to early deaths.  It's never too late to take control of your life!

If you need help with this contact Premier Back Rehabilitation Center, PC as they are trained to help you with this.