Do You Drink Enough Water ? 

The human body can only exist for 5-7 days without water, thus dehydration must be taken seriously. Just exactly what does dehydration mean?  Medically, dehydration is a serious and potentially life-threatening condition in which the body contains an insufficient volume of water for normal functioning. 

To operate efficiently, most people say the body requires about eight large glasses of water per day, based on an estimate of fluid loss during a normal day. Even more water is needed during hot weather, periods of illness and when exercising. Many people simply do not take in this amount of water, preferring instead to get their intake of liquids through coffee, tea, sodas, beer or wine.

The problem is that most of these drinks have a diuretic effect which forces the body to eliminate more water than it is actually taking in – causing dehydration. In fact, some believe there is an epidemic of chronic dehydration in the US due to our caffeine and alcohol consumption.

Some symptoms of dehydration include:

Feeling dizzy and lightheaded • producing less urine and darker urine • anger, impatience • tiredness • flushed face • irritability • anxiety • depression • snoring • insomnia • short attention spans • cravings for coffee, tea, and alcohol (all diuretics).

The two most common signs of dehydration, a dry/sticky mouth or feeling thirsty – are not actually the first signs. When these 2 symptoms occur you are already dehydrated. In chronic dehydration a person may suffer from problems such as gastritis, heartburn, arthritis, headaches, depression, weight problems and even premature aging.

QUIZ: Are you drinking enough liquids for your health ?

1. How many cups of non-caffeinated, nonalcoholic fluids, other than water, do you drink everyday?

a) 0     b) 1-3     c) 4-6     d) 7-9     e) 10-12     f) 13 or more
2. How many 8-oz glasses of water do you drink every day?
a) 0     b) 1     c) 2     d) 3     e) 4     f) 5 or more
3. How many cups of caffeinated beverages do you drink every day?
a) 0-3     b) 4-5     c) 6     d) 7 or more
4. How many alcoholic beverages do you drink a day?
a) 0     b) 1-2     c)3     d) 4     e)5
5. How many cups of soup do you eat every day?
a) 0     b) 1     c) 2     d) 3 or more

6. How many servings of fruit (1 piece fresh/raw or  1/2 cup cooked/canned) do you eat every day?

a) 0-1     b) 2-4     c) 5 or more
7. How many servings of non-starchy vegetables (1 cup raw or 1/2 cup cooked) do you eat every day?
a) 0-2     b) 3-5     c) 6 or more

Dehydration QUIZ Answers:

1. a = 0, b = 2, c = 5, d = 8, e = 11, f = 13 (add points)
2. a = 0, b = 1, c = 2, d = 3, e = 4, f = 10 (add points)
3. a = 0, b = 2, c = 3, d = 5 (*subtract points)
4. a = 0, b = 1, c = 3, d = 4, e = 5 (*subtract points)
5. a = 0, b = 1, c = 2, d = 3 (add points)
6. a = 0, b = 1, c = 2 (add points)
7. a = 0, b = 1, c = 2 (add points)

Your Hydration Score:

-10 to -1:  You are a Human Raisin.

You are so dry it will take you days to rehydrate. Start by drinking a sports drink to return your fluid and electrolyte levels to normal. Decrease or eliminate caffeine and eat at least 5 servings daily of fruits and vegetables. Then start a fluid plan.

0 to 5:  You are Parched

Your body still thinks it’s in the Sahara Desert, but it senses relief in sight. Decrease your caffeine intake and drink more water.

6 – 9:  You are down a quart

You’re so close, just a little extra effort is needed. Drink a few more glasses of water each day and stick to your fluid plan.

10 – 12:  Hydrated

You’re body is balanced. You are drinking just enough fluid, but make sure you maintain your fluid plan.

13 plus:  Congratulations! You’re totally fluid!

You’ve left the dried fruit and desert behind you and are swimming home. You look great and feel fabulous! You’re able to perform at peak levels, so keep up the good work! 

Source: www.hbmag.com 

Healthy food and Memory 

There's no denying that as we age chronologically, our body ages right along with us. But research is showing that you can increase your chances of maintaining a healthy brain well into your old age if you add these "smart" foods to your daily eating regimen.

Here are some foods that researchers think will keep your whole body—including your brain—healthy.

Oil-based salad dressings

“The data support eating foods that are high in vitamin E and this includes healthy vegetable oil-based salad dressings, seeds and nuts, peanut butter, and whole grains,” says Martha Clare Morris, ScD, director of the section on nutrition and nutritional epidemiology in the Department of Internal Medicine at Rush University, in Chicago. The benefit has been seen with vitamin-E rich foods, but not supplements, she says.

A potent antioxidant, vitamin E may help protect neurons or nerve cells. In Alzheimer’s disease, neurons in certain parts of the brain start to die, which jump-starts the cascade of events leading to cognitive deterioration.

 

 

 

 

 Fish

Salmon, mackerel, tuna, and other fish are rich in heart-healthy omega-3 fatty acids, including docosahexaenoic acid (DHA). In the brain, DHA seems to be very important for the normal functioning of neurons.

Another plus: Eating more fish often means eating less red meat and other forms of protein that are high in artery-clogging saturated fats.

 

 

 

 

Dark green leafy vegetables

Kale, collard greens, spinach, and broccoli are good sources of vitamin E and folate, Morris says.

For example, one cup of raw spinach has 15% of your daily intake of vitamin E, and 1/2 a cup of cooked spinach has 25% of your daily intake.

Exactly how folate may protect the brain is unclear, but it may be by lowering levels of an amino acid known as homocysteine in the blood. High levels of homocysteine may trigger the death of nerve cells in the brain, but folic acid helps break down homocysteine levels.

High homocysteine levels have also been linked to an increased risk for heart disease.

Avocado

This creamy treat is also a rich source of the antioxidant vitamin E. Researches suggest that foods rich in vitamin E—including avocado, which is also high in the antioxidant powerhouse vitamin C—are associated with a lower risk of developing Alzheimer’s.

 

 

 

 

Sunflower seeds

Seeds, including sunflower seeds, are also good sources of vitamin E.

One ounce of dry-roasted sunflower seeds contains 30% of your recommended daily intake. Sprinkle them on top of your salad to give your brain a boost.

 

 

 

 

Peanuts and peanut butter

Although both are high in fat, peanuts and peanut butter tend to be a source of healthy fats. And they are also packed with vitamin E.

Both foods may help keep the heart and brain healthy and functioning properly. Other good choices are almonds and hazelnuts.

“There has been some very good research that diets that are high in healthy fats, low in saturated fat and trans fats, and rich in whole grains, green leafy vegetables, and nuts are good for the brain and the heart,” says Maria C. Carrillo, PhD, senior director of medical and scientific relations at the Chicago-based Alzheimer’s Association.

 

 

 

 Red wine

Studies have shown that people who consume moderate amounts of red wine and other types of alcohol may be at reduced risk for Alzheimer’s disease, but it may be that there is something else that tipplers do or don’t do that affects their risk of developing Alzheimer’s, Carrillo says.

“People who drink alcohol or eat healthy may be healthier in other aspects of their life, so it is difficult to disentangle whether it’s the healthy diet that protects them versus other healthy behaviors.”

 

 

 

 

Berries

The latest research presented at the National Meeting of the American Chemical Society in Boston found that blueberries, strawberries, and acai berries may help put the brakes on age-related cognitive decline by preserving the brain’s natural “housekeeper” mechanism, which wanes with age.

This mechanism helps get rid of toxic proteins associated with age-related memory loss.

The compounds in blueberries, known as flavonoids improve memory, learning and general cognitive function, including reasoning skills, decision making, verbal comprehension and numerical ability. In animal studies, researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats.

Whole grains

Fiber-rich whole grains are an integral part of the Mediterranean diet, which is also loaded with fruits, vegetables, nuts and seeds, olive oil, and wine.

Research out of Columbia University Medical Center in New York City shows that this diet may be linked to lower risk of the mild cognitive impairment that can progress to Alzheimer’s disease.

“We don’t eat foods or nutrients in isolation, we eat in combination with other foods so there is value in dietary patterns,” says Nikolaos Scarmeas, MD, an associate professor of neurology at Columbia University, who conducted the studies.

This type of diet may reduce inflammation, oxidative stress, and other vascular risk factors such as high blood pressure—all of which may have a role in increasing risk for brain and heart diseases.

 








Exercise

Okay you can’t eat it, but research suggests that regular exercise is as important, if not more so, as what you eat when it comes to memory-saving lifestyle changes.

Experts all stress that getting regular exercise is also an important part of the equation when it comes to staving off many diseases, including Alzheimer’s.

The bottom line?

“We can‘t go out and say, ‘Eat these things and you are protected from Alzheimer’s,' but there is almost no downside to increasing your physical activity and consuming a diet rich in whole grains, vegetables, fish, healthy oils, nuts, and seeds,” Morris says.

Source: www.health.com

Soy, the "Miracle" Food

Unfortunately, many people who are committed to healthy lifestyles have been manipulated into believing that unfermented and processed soy products like soymilk, soy cheese, soy burgers and soy ice cream are good for them.

The Dark Side of Soy

Despite countless studies to the contrary, soy products are still regarded by many as a healthy snack. In reality, they contain estrogens that can disrupt your body’s delicate hormonal balance, which can cause extensive health problems, especially for infants, but also for adults. What’s more:

• Soybeans are high in natural toxins, also known as antinutrients.
• Soybeans contain hemaglutinins, which cause red blood cells to clump together.
• Soy contains goitrogens, which can frequently lead to depressed thyroid function.
• Most soybeans are genetically modified, and they contain one of the highest levels of pesticide contamination of all foods.
• Soybeans are very high in phytates, which prevent the absorption of minerals.

Even if you don’t experience obvious symptoms, soy is highly allergenic and a subclinical sensitivity to it can lead to health problems over time.

Soy as it is traditionally consumed in Asian diets (mostly fermented soy products, like miso, natto and tempeh) is far less problematic. The fermented forms are safer, because the fermentation process creates health-promoting probiotics. In addition, soy in Asia is consumed only in small amounts (an average of 9 grams a day compared to over 20 grams a day in the United States).

If you are still consuming potentially dangerous processed soy products that are veiled in a healthy package, check out this resource - Why Soy Can Damage Your Health - to get up to speed on the major soy deception that’s going on in America.

Source: www.mercola.com 

 Fruits & Veggies --> Frozen versus Fresh

It's ideal to buy only locally grown, in-season, fresh and ripe veggies or fruits but not always possible. However, the good news is that the frozen veggies & fruits are just as nutritious as the fresh ones.

Frozen foods get a bad rap for being processed junk, but the truth is, some of the healthiest foods in the market are in the freezer section. Here are five important reasons to stock up today, and all year round, on iced veggies and fruits.

They're mature - in a good way!

The minute a fruit or veggie is picked, it begins to lose nutrients, so exactly when it's plucked, and how long after harvesting you eat it impacts its nutritional value. Because most frozen fruits and veggies are frozen shortly after they're harvested, they're allowed to fully ripen, which means they're chock full of vitamins, minerals, and antioxidants, and freezing "locks in" many of their nutrients. On the flip side, much of the fresh produce in your supermarket was reaped over 1,500 miles away, and had to travel by truck to get there. As a result, it may have been harvested before it reached its nutritional peak, then artificially ripened during transport.

They're just as nutritious (or even more so) than fresh

The differences above may be why frozen produce has been shown to be just as nutrient-rich, or even superior to fresh, a fact supported by two new independent studies. Scientists from Leatherhead Food Research and University of Chester, carried out 40 tests to measure nutrient levels in produce that had been sitting in a fridge for three days, compared to frozen equivalents. They found more beneficial nutrients overall in the frozen samples, in everything from broccoli to blueberries. In fact, in two out of three cases, frozen fruits and veggies packed higher levels of antioxidants, including polyphenols, anthocyanins, lutein, and beta-carotene. This conclusion supports previous research, which found that freezing produce does not destroy its nutrients. In one report, the vitamin C content in fresh broccoli plummet by more than 50% with a week, but dipped by just 10% over an entire year when frozen.

They're additive-free

Because freezing preserves food, no unwanted additives are needed in bags of frozen goodies, like spinach and strawberries. In addition, "naked" produce (e.g. no added salt or sugar) is the norm, so it's incredibly easy to find fruits and veggies with single word ingredient lists-simply the fruit or veggie itself. To be sure, always check the ingredients, but I bet you'll find at least a dozen varieties in the freezer aisle with absolutely nothing added.

They're super healthy shortcuts

One of the favorite things about keeping frozen options on hand is that they don't require any washing, peeling, or chopping. And for many people, that benefit is the sole reason veggies wind up on their plates. One study found that working women spend, on average, less than one hour a day preparing, serving, eating, and cleaning up after meals. That's not under an hour for each meal – it's less than one hour for all daily meals! Because frozen produce is prep-free, reaching for it can save you a ton of time, allowing you to make healthy dishes at home, rather than opting for takeout.

They're versatile

In addition to adding frozen fruits to smoothies, you can use them as a topping for oatmeal, or whole grain toast spread with almond butter. Frozen veggies are a chief ingredient in stir fry dishes, but you can also love to sauté them in extra virgin olive oil with garlic and herbs, toss with a little quinoa or brown rice pasta, and top with a lean protein. For a quick and easy side dish, keep jars of all natural, vegan pesto and tapenade, to toss with steamed frozen veggies. Some of the combos could be: broccoli with sundried tomato pesto; spinach with roasted red pepper pesto; and French cut green beans with green and black olive tapenade. Simple, delicious, and ready in a jiffy.

Source: www.abcnews.go.com