Thursday, December 4, 2014

Water lovers

Benefits of Water - Stay Hydrated and Purify Your Body

The human body, which is made up of between 55 and 75 percent water (lean people have more water in their bodies because muscle holds more water than fat), is in need of constant water replenishment.

Your lungs expel between two and four cups of water each day through normal breathing - even more on a cold day. If your feet sweat, there goes another cup of water. If you make half a dozen trips to the bathroom during the day, that's six cups of water. If you perspire, you expel about two cups of water (which doesn't include exercise-induced perspiration).

A person would have to lose 10 percent of her body weight in fluids to be considered dehydrated, but as little as two percent can affect athletic performance, cause tiredness and dull critical thinking abilities. Adequate water consumption can help lessen the chance of kidney stones, keep joints lubricated, prevent and lessen the severity of colds and flu and help prevent constipation.

Health benefits of water
Water is crucial to your health. It makes up, on average, 60 percent of your body weight. Every system in your body depends on water.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry on normal functions. Even mild dehydration - as little as a 1 percent to 2 percent loss of your body weight - can sap your energy and make you tired. Dehydration poses a particular health risk for the very young and the very old. Signs and symptoms of dehydration include:

Excessive thirst
Fatigue
Headache
Dry mouth
Little or no urination
Muscle weakness
Dizziness
Lightheadedness

How much water do you need?
Every day you lose water through sweating - noticeable and unnoticeable - exhaling, urinating and bowel movements. For your body to function properly, you need to replace this water by consuming beverages and foods that contain water. So how much water, or more precisely fluid, do you need?

This isn't an easy question to answer. A healthy adult's daily fluid intake can vary widely. Most people drink fluid to quench thirst, to supply perceived water needs and "out of habit." At least three approaches estimate total fluid (water) needs for healthy, sedentary adults living in a temperate climate.

Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your fluid intake, so you if you consume 2 liters of water or other beverages a day (a little more than 8 cups), along with your normal diet, you can replace the lost fluids.
Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" - drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Though this approach isn't supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.
Dietary recommendations. The Institute of Medicine recommends that men consume 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. These guidelines are based on national food surveys that assessed people's average fluid intakes.

You can choose any of these fluid intake approaches to gauge your fluid needs. But your current total fluid intake is probably OK if you drink enough water to quench your thirst, produce a colorless or slightly yellow normal amount of urine, and feel well.

Factors that influence water needs
You may need to modify total fluid intake from these recommended amounts depending on several factors, including how active you are, the climate, your health status, and if you're pregnant or breast-feeding.

Exercise. If you exercise or engage in any activity that makes you sweat, you'll need to drink extra water to compensate for that fluid loss. Drink 2 cups of water two hours before a long endurance event, for example, a marathon or half-marathon. One to 2 cups of water is also adequate for shorter bouts of exercise. During the activity, replenish fluids at regular intervals, and continue drinking water or other fluids after you're finished. During intense exercise involving significant sweating, for example, during a marathon, sodium is lost in sweat, and you may need a sports drink with sodium rather than just water.
Environment. You need to drink additional water in hot or humid weather to help lower your body temperature and to replace what you lose through sweating. You may also need extra water in cold weather if you sweat while wearing insulated clothing. Heated, indoor air can cause your skin to lose moisture, increasing your daily fluid requirements. And altitudes greater than 2,500 meters (8,200 feet) also can affect how much water your body needs. Higher altitudes may trigger increased urination and more rapid breathing, which uses up more of your fluid reserves.
Illnesses or health conditions. Some signs and symptoms of illnesses, such as fever, vomiting and diarrhea, cause your body to lose extra fluids. To replace lost fluids, drink more water or oral rehydration solutions (Gatorade, Powerade, CeraLyte, others). When water loss can't be replaced orally, intravenous water and electrolytes may be necessary. Increased water intake is nearly always advised in people with urinary tract stones. On the other hand, you may need to limit the amount of water you drink if you have certain conditions that impair excretion of water - such as heart failure and some types of kidney, liver, adrenal and thyroid diseases.
Pregnant or breast-feeding. Women who are pregnant or breast-feeding need additional water to stay hydrated and to replenish the fluids lost, especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (nearly 10 cups) of fluids a day and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.

Beyond the tap: Many sources of water
You don't need to sip from your water bottle all day to satisfy your fluid needs. Your diet, including the beverages you drink, can provide a large portion of what you need. In an average adult diet, food provides about 20 percent of total water intake. The remaining 80 percent comes from beverages of all kinds.

Fruits and vegetables - besides being good sources of vitamins, minerals and fiber - contain lots of water. For example, oranges are 87 percent water, and cucumbers are 95 percent water. Milk, juice and other beverages also have large amounts of water. Conversely, dried fruits, nuts, grain products and baked goods generally contain less water.

Make it count: Meet your water needs through food and beverages
Alcohol - such as beer and wine - and caffeinated beverages - such as coffee, tea or soda - can contribute to your total fluid intake. But your best beverage is still water. Water is calorie-free, inexpensive when drawn from a faucet or fountain, and readily available in and out of your home.

Thirst not always a reliable gauge
If you're healthy and not in any dehydrating conditions, you can generally use your thirst as an indicator of when to drink water. But thirst isn't always an adequate gauge of your body's need for fluid replenishment. The older you are, the less you're able to sense that you're thirsty. And during vigorous exercise, an important amount of your fluid reserves may be lost before you feel thirsty. So make sure that you're sufficiently hydrated before, during and after exercise.

Increased thirst and increased urination, both in volume and frequency, can be signs and symptoms of diabetes. With diabetes, excess blood sugar (glucose) in your body draws water from your tissues, making you feel dehydrated. To quench your thirst, you drink a lot of water and other beverages and that leads to more frequent urination. If you notice unexplained increases in your thirst and urination, see your doctor. It may not necessarily mean you have diabetes. It could be something else. And some people consume large amounts of water and experience increased urine output not associated with any underlying disease.

Diabetes - Staying safely hydrated
Make a conscious effort to keep yourself hydrated and make water your beverage of choice. Nearly every healthy adult can consider the following:

Drink a glass of water with each meal and between each meal.
Take water breaks instead of coffee or tea breaks.
Substitute sparkling water for alcoholic drinks at social gatherings.

If you drink water from a bottle, thoroughly clean or replace the bottle often. Every time you drink, bacteria from your mouth contaminate water in the bottle. If you use a bottle repeatedly, make sure that the bottle is designed for reuse. To keep it clean, wash your container in hot, soapy water or run it through a dishwasher before refilling it.

Though uncommon, it's possible to drink too much water. Drinking excessive amounts can overwhelm your kidneys' ability to get rid of the water. This can lead to hyponatremia, a condition in which excess water intake dilutes the normal amount of sodium in the blood. People who are older, who have certain medical conditions such as congestive heart failure and cirrhosis, or who are taking certain diuretics are at higher risk of hyponatremia.

By shapefit. Online. Available at http://www.shapefit.com/water-benefits.html/

Horror movies

Cholesterol or lottery?

JUST A FRIENDLY REMINDER!

11 Facts About Healthy Living
1. More than 1/3 of adults and over 12.5 million children and teens in the US are obese. In the last 30 years, obesity in children and teens has nearly tripled.

2. One can of soda contains 10 teaspoons of sugar and the average American adult drinks 500 cans of soda every year, estimating about 52 pounds of sugar consumed in soft drinks alone.

3. In a survey of 9th through 12th graders in 2011, 13.1% of the teens admitted to skipping breakfast in the past 7 days, while 11.3% had drunk 3+ servings of soda per day in the same time frame.

4. Excess meat consumption is bad for the planet, for our health, and for the well-being of animals. Ask your school to host meatless Mondays in your cafeteria to keep meat consumption down.

5. In 2011, more than 15% of the students were overweight, and more than 12% admitted to starving themselves for 24 hours or more in the last month in an attempt to lose weight.

6. Breakfast is the most important meal of the day because it feeds your body and mind with the necessary nutrients and energy to function throughout the day. Eating breakfast regularly will also help keep weight off because it gets your metabolism going.

7. Teens need 9+ hours of sleep per night for their bodies to function properly. Less than 1/3 of high school students in 2011 reported getting 8 or more hours of sleep per night.

8. Physical activity like aerobic exercise (walking, running), muscle-strengthening (weight-lifting), bone-strengthening (jumping rope), and balance and stretching activities (yoga, pilates, dancing) are especially beneficial to a healthy body.

9. Foods that don't expire contain unnatural preservatives, additives, and chemicals that deteriorate your body. Focus instead on fruits, vegetables, lean meats, whole grains, low-fat dairies, and above all, moderation in whatever you eat.

10. The rate at which your body burns calories when you are resting is called your "resting metabolic rate." If you cut calories below what's needed for RMR, your body will go into survival mode because it doesn't have the energy to perform basic functions.

11. For teens, the recommended caloric intake is 2,100 calories, but it is important to base your diet on your level of physical activity. Depending on how active you are, you can determine how many daily calories are healthy for your weight and lifestyle.

Online source. Available at https://www.dosomething.org/facts/11-facts-about-healthy-living

It can be scary!

13 Random Health Facts You Never Knew

Plus many other scary and interesting facts

1) Motorists who talk on cell phones are more impaired than drunk drivers with blood-alcohol levels exceeding .08.

2) Banging your head against a wall burns 150 calories an hour.

3) In some parts of the world, they protect their babies from disease by bathing them in beer.

4) The word 'gymnasium' comes from the Greek word gymnazein, which means 'to exercise naked.'

5) There are more than 1,000 chemicals in a cup of coffee; of these, only 26 have been tested, and half caused cancer in rats.

6) The average American eats at McDonalds more than 1,800 times in his/her life.

7) There are more bacteria in your mouth than there are people in the world.

8) According to U.S. FDA standards, 1 cup of orange juice is allowed to contain 10 fruit fly eggs, but only 2 maggots.

9) You burn more calories sleeping than you do watching television.

10) It is possible to go blind from smoking too heavily.

11) Right-handed people live, on average, nine years longer than left-handed people.

12) You are about 1 centimeter taller in the morning than in the evening.

13) During your lifetime, you'll eat about 60,000 pounds of food — that's the weight of about 6 elephants.

Scary Health Facts

It's not just coughs and sneezes that spread diseases. One single bacteria cell can multiply to become more than 8 million cells in less than 24 hours. Just imagine what's on the toilet door handle you just touched, the taps and even on other people's hands...
Flies can't eat solid food. They vomit on food to make it soft before sucking it back up. Flies will eat anything from poo, to your roast dinner. Speaking of poo, a typical bowel movement can contain up to 100 billion potentially disease-causing organisms some of which end up in the air and on the toilet even after flushing - even if the lid is put down. When you're cleaning special attention should be paid to anything likely to be touched or contaminated with feces. This includes lavatory seats, flush handles, door handles, wash basins, taps, floors, tiling, light switches, potties, baby-changing mats etc.
Airborn - Different viruses cause the common cold and flu, but both are spread through the air in tiny droplets produced when an infected person coughs, sneezes or breathes. When you sneeze your body is getting rid of infected cells and an average sneeze will spread over 100,000 virus cells up to 30 feet. And, in case you were wondering, people suffering from a cold can spread the virus from two days before the symptoms of the illness start and up to four days afterwards. On average, adults catch two to three colds each year. School-age children can have twelve or more colds in a year.
Do not use eyeshadow if you have an eye infection as this will aggravate the problem. You could also pass the bacteria on to the eyeshadow with the applicator or your finger. And pay attention to how those suave mall makeup artists apply their products on your face. You don't want to get used tools. Which reminds us, never use lipstick if you have a cold sore, it will aggrivate the cold sore but, more importantly, the infection will be on the lipstick and you could re-infect your mouth. Ok, one more thing, never share mascara as this is the most common way to pass on eye infections such as conjunctivitis.
The wart virus is very contagious. The skin cells on the warts release thousands of viruses and touching the wart or skin cells on it releases the virus, which can then infect others. Similarly, 6-9 million Americans have toenail fungus. Protect your feet by keeping them clean and dry. Furthermore, a tiny flake of infected skin from a person with athlete's foot can fall off whilst showering. It may then be trodden on by others who can then develop the infection. Once a small patch of infection develops it typically spreads along the skin.
High heels over 1.5 inches could lead to broken and twisted ankles as well as knee and backstrain. Pointed shoes could lead to bunions and hammer toes.
Don't neglect your beard. If you do it will smell like a sweaty armpit. Dirty beards harbour the same smelly bacteria that live in smelly armpits. Human beards that aren't regularly maintained or groomed create the perfect environment for human lice.
Make sure you brush and floss your teeth twice a day to avoid plaque. Plaque produces smelly gasses and bacteria which lead to bad breath and gum disease.

Medical researchers contend that no disease ever identified has been completely eradicated.
The attachment of the human skin to muscles is what causes dimples.
No one seems to know why people blush.
In 1972, a group of scientists reported that you could cure the common cold by freezing the big toe.
The number one cause of blindness in the United States is diabetes.
The adult human heart weighs about ten ounces.
People who laugh a lot are much healthier than those who don't. Dr. Lee Berk at the Loma Linda School of Public Health in California found that laughing lowers levels of stress hormones, and strengthens the immune system. Six-year-olds have it best - they laugh an average of 300 times a day. Adults only laugh 15 to 100 times a day.
People who have a tough time handling the stress of money woes are twice as likely to develop severe gum disease, a new study finds.
Between 25% to 33% of the population sneeze when they are exposed to light.
Of the 206 bones in the average human adult's body, 106 are in the hands and feet. (54 in the hands and 52 in the feet)
In 1815 French chemist Michael Eugene Chevreul realized the first link between diabetes and sugar metabolism when he discovered that the urine of a diabetic was identical to grape sugar.
Approximately 16 Canadians have their appendices removed, when not required, every day.
Sumerians (from 5000 BC) thought that the liver made blood and the heart was the center of thought.
Men have more blood than women. 1.5 gallons for men versus 0.875 gallons for women.
The first Band-Aid Brand Adhesive Bandages were three inches wide and eighteen inches long. You made your own bandage by cutting off as much as you needed.
The human brain stops growing at the age of 18.
In 1977, a 13 year old child found a tooth growing out of his left foot.
According to the Centers for Disease Control and Prevention (CDC), 18 million courses of antibiotics are prescribed for the common cold in the United States per year. Research shows that colds are caused by viruses. 50 million unnecessary antibiotics are prescribed for viral respiratory infections.
It takes an interaction of 72 different muscles to produce human speech.
The first known heart medicine was discovered in an English garden. In 1799, physician John Ferriar noted the effect of dried leaves of the common plant, digitalis purpurea, on heart action. Still used in heart medications, digitalis slows the pulse and increases the force of heart contractions and the amount of blood pumped per heartbeat.

By Healthy magazine 2013. Online. Available at http://health.abc4.com/articles/332/13-Random-Health-Facts-You-Never-Knew

Since I am Caribbean, of course I loved this article... Enjoy it!

The Truth About Coconut Water

Low in calories, naturally fat- and cholesterol free, more potassium than four bananas, and super hydrating - these are just a few of the many benefits ascribed to America’s latest health craze: coconut water.

Dubbed "Mother Nature’s sports drink" by marketers, the demand is skyrocketing, propelled by celebrity and athlete endorsements and promises to hydrate the body and help with a whole host of conditions, from hangovers to cancer and kidney stones.

But is coconut water capable of delivering on all the promises or is it hype?

What Is Coconut Water?

Naturally refreshing, coconut water has a sweet, nutty taste. It contains easily digested carbohydrate in the form of sugar andelectrolytes. Not to be confused with high-fat coconut milk or oil, coconut water is a clear liquid in the fruit’s center that is tapped from young, green coconuts.

Continue reading below...

It has fewer calories, less sodium, and more potassium than a sports drink. Ounce per ounce, most unflavored coconut water contains 5.45 calories, 1.3 grams sugar, 61 milligrams (mg) of potassium, and 5.45 mg of sodium compared to Gatorade, which has 6.25 calories, 1.75 grams of sugar, 3.75 mg of potassium, and 13.75 mg of sodium.

Better Than Some Sugary Drinks

Coconut water has less sugar than many sports drinks and much less sugar than sodas and some fruit juices. Plain coconut water could be a better choice for adults and kids looking for a beverage that is less sweet. But don’t overdo it, says Lillian Cheung, DSc, RD, of Harvard School of Public Health. “One 11-ounce container has 60 calories and if you drink several in one day, the calories can add up quickly," Cheung says.

Cheung, co-author of Savor Mindful Eating, Mindful Life, suggests being mindful about beverage choices and reading labels to choose plain coconut water and avoid those with added sugar or juices, which are no different from other sugary beverages.

Some Athletes Swear By It

Professional tennis player John Isner credits coconut water with keeping him on his feet for his epic 11-hour marathon Wimbledon tennis win. “It is super hydrating and has kept me going in long matches and prevented me from cramping even in the hottest and most humid conditions,” Isner says.

Some Athletes Swear By It continued...

He drinks a mixture of coconut water and water the night before a match in difficult heat conditions and routinely mixes a cocktail of coconut water and sea salt for on-court hydration and mixes it withprotein powder for post-match recovery.

Coconut water may be better at replacing lost fluids than a sports drink or water -- as long as you enjoy the taste. A study recently published inMedicine & Science in Sports & Exercise shows that coconut water replenishes body fluids as well as a sports drink and better than water but the athletes preferred the taste of the sports drinks.

Sports nutritionist Nancy Clark, MS, RD and author of Nancy Clarks Sports Nutrition Guidebook says coconut water won’t rehydrate the body unless you can drink plenty of it. If you enjoy the taste and can tolerate large amounts, it could help keep you hydrated.

A 2007 study shows coconut water enhanced with sodium was as good as drinking a commercial sports drink for post-exercise rehydration with better fluid tolerance. Another study reported that coconut water caused less nausea, fullness, and stomach upset and was easier to consume in large amounts during rehydration.

Continue reading below...

What Experts Say

Staying hydrated is one of the most important things for recreational and professional athletes. And if the taste of coconut water helps you drink plenty of fluids, it is a fine choice for most people but may not be for those in prolonged physical activity.

Coconut water is low in carbohydrates and sodium and rich in potassium, which is not exactly what athletes need when exercising rigorously, says Clark.

“Whether you choose a sports drink, coconut water, or plain water, they all work to keep your body hydrated. The challenge is when you exercise strenuously for more than three hours in the heat and lose lots of body fluids, you need easily absorbed carbs for quick energy and to replace lost electrolytes like sodium and potassium,” Clark says.

Neither coconut water nor sports drinks contain enough sodium or carbs for the heavy perspirer. “Supplement with a quick source of energy like a banana or some raisins and a handful of pretzels to provide nutrients to replenish your stores,” Clark says.

Recovery starts before exercise begins. “Most people don’t need to worry about calories, potassium, or sodium. Eat a bagel with peanut butter to get food into your system before and drink plenty of water during exercise,” Clark says. If you exercise for prolonged periods, she suggests eating salty pretzels and raisins or other portable sources of energy.

Bottom Line

There are some health benefits to consuming coconut water. It’s an all-natural way to hydrate, reduce sodium, and add potassium to diets. Most Americans don’t get enough potassium in their diets because they don’t eat enough fruits, vegetables, or dairy, so coconut water can help fill in the nutritional gaps.

Beyond that, the scientific literature does not support the hype that it will help with a laundry list of diseases. “There is a lot of hype about coconut water, yet the research is just not there to support many of the claims and much more research is needed,” says Cheung.

Coconut water is fine for recreational athletes -- but so are plain water or sports drinks. In general, most adults don’t exercise strenuously enough to need sports drinks or coconut water because good, old-fashioned water works just fine.

If you enjoy the taste and your budget allows it, coconut water is a nutritious and relatively low-calorie way to add potassium to your diet and keep you well-hydrated.

By Zelman K. Online. available at http://www.webmd.com/food-recipes/features/truth-about-coconut-water.