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Water and its Benefits


When we look around today, on Shop Street, in cafes, bars, hotels, it’s not surprising to see lots of people carrying bottles of water everywhere. A recent report tells us that it has become the second most popular drink (after soft drinks and just ahead of coffee). However, some water lovers were surprised recently when a new report found that the benefits of drinking water may have been exaggerated. Apparently drinking eight glasses a day was nothing more than a guideline and not based on scientific evidence.

Water is still good for us, it just means what I’ve been saying for years, the one rule fits all does not apply to optimum nutrition, see one man’s water is another man’s poison, so don’t put your water bottle or glass down just yet. Water like all other nutrients needs to satisfy a bodily requirement, to replenish the water lost by the body every day, due to evaporation through the skin, or excreted in urine, stool and breathing. Water is lost through the skin, breathing. Water is one of our essential nutrients meaning that we need to take it into the body regularly, so there are plenty of good reasons to drink water.

When you excrete more than you take in, you become dehydrated. You can lose even more fluids when you live or vacation in warm climates, during strenuous exercise and in high altitudes. Older adults experience a lower sense of thirst and may not drink their required daily intake.

Staying safely hydrated

My recommendation is to listen to your body, we all really need to listen more to our bodies because it has its own intelligence and can subtly communicate what it needs if we only listen. With that said, you should drink water when you feel thirsty, be aware of an excessive thirst, it may mean visiting your physician for tests regarding diabetes.

Observe how much urine you excrete per day, the “healthy norm” should be in the region of 1.5 liters (6.3 cups) or more of colourless or light yellow urine. If you’re concerned about your water intake or have health issues, check with your doctor or nutritionist. He or she can help you determine the amount of water that’s right for you. To hydrate the body safely, make sure your body has the fluids it needs, make water your beverage of choice. I recommend drinking a glass of water with each meal and between each meal, also to drink water before, during and after exercise. The Institute of Medicine determined that an average adequate intake for men is roughly 3 litres (about 13 cups) of total beverages a day. The average adequate intake for women is 2.2 litres (about 9 cups) of total beverages a day.

Too Much Water

It is possible to drink too much water. Hyponatremia is a condition in people who drink large amounts of water, which results in the kidneys being unable to excrete the excess water, the electrolyte content of the blood is diluted, resulting in low sodium levels in the blood. Endurance athletes increase their risk of hyponatremia when they drink large amounts of water. In general, though, drinking too much water is rare in healthy adults who eat a healthy diet

6 Reasons to Drink Water to a Smiling Body

1. Drinking Water Helps Maintain Body Fluid Balance.

Your body is composed of approximately 60% water. The functions of fluids in the body include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. Nephrologist Steven Guest, MD of Stanford University says that the posterior pituitary gland, your brain communicates with your kidneys and tells it how much water to excrete as urine or hold onto for reserves. When you’re low on fluids, the brain triggers the body’s thirst mechanism and unless you are taking medications that makes you thirsty, when you feel this you should gets yourself a drink of water.

2. Water Helps Control Calories.

Water is not a magical diet for healthy weight, it has been used for years successfully by substituting water for higher calorie beverages. “What works with weight loss is if you choose water or a non-caloric beverage over a caloric beverage and/or eat a diet higher in water-rich foods that are healthier, more filling, and help you trim calorie intake,” says Penn State researcher Barbara Rolls, PhD. Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.

3. Water Helps Energize Muscles.

Muscle fatigue results when cells don’t maintain their balance of fluids and electrolytes. “When muscle cells don’t have adequate fluids, they don’t work as well and performance can suffer,” says Steven Guest, MD of Stanford University. Drinking enough fluids is important for athletes. Before the event or training, drink 500 ml (2 cups) and drink water at regular intervals throughout to replace fluids lost by sweating.

4. Water Helps Keep Skin Looking Good.

Your skin benefits from water but not only that it functions as a protective barrier to prevent excess fluid loss. When you are dehydrated your skin looks and feels dry and wrinkled, which improves with proper hydration. Using a quality natural moisturiser can “lock” in moisture into the skin.

5. Water Helps Your Kidneys Detoxify Your Body.

The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine. Your kidneys are responsible for cleansing and ridding your body of toxins, however this depends on an adequate intake of fluids.

When your body is not getting enough fluids, urine concentration, colour, and odour increases because the kidneys trap extra fluid for bodily functions. If you regularly drink too little water, you may be at higher risk for kidney stones, especially in warm climates. When you’re getting enough fluids, urine flows freely, is light in colour and free of odour.

6. Water Helps Maintain Normal Bowel Function.

Adequate fluid intake helps with hydration, which in turn keeps things moving along your gastrointestinal tract and prevents constipation. When you don’t get enough fluid, the colon pulls water from stools to maintain hydration and the result is constipation.

Adequate fluid and fibre is the perfect combination, because the fluid pumps up the fibre and acts like a broom to keep your bowel functioning properly.

5 Tips to Help You Drink More

If you think you need to be drinking more, here are some tips to increase your fluid intake and reap the benefits of water:

  1. Have water with every snack and meal. I do not recommend coffee or fizzy soft drinks.
  2. Choose healthy beverages you enjoy, that way you are more likely to drink additional liquids if you like the way they taste.
  3. Eat more fruits and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from foods.
  4. Keep a bottle of water with you in your car, at your desk, or in your bag.
  5. Choose beverages that meet your individual needs. If you’re watching calories, go for water or non-caloric beverages.

Factors that influence water needs

You may need to modify your total fluid intake depending on how active you are, the climate you live in, 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 need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it’s best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you’re finished exercising.
  • Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
  • Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
  • Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.

Sources:

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Amazing Health Benefits of the Common Potato


Potatoes are one of the most common and important food sources on the planet, and they contain a wealth of health benefits that make them all the more essential as a staple dietary item for much of the world’s population. These health benefits include their ability to improve digestion, reduce cholesterol levels, boost heart health, protect from polyps, prevent cancer, and manage diabetes. They strengthen the immune system, reduce signs of aging, protect the skin, increase circulation, reduce blood pressure, maintain fluid balance, reduce insomnia, and aid in eye care.Health Benefits of Potatoes

Health benefits of potatoes include the following:

Promote Weight Gain

Potatoes are primarily made of carbohydrates and contain very little protein. This makes them an ideal diet for lean and thin people who desperately want to put on weight. [3] The vitamin content includes vitamin C and B-complex, which also help in proper absorption of carbohydrates. That is one of the reasons that potatoes make up a large part of the diet of sumo wrestlers, as well as many other athletes who need large energy reserves in order to compete!

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Easy to Digest

Since potatoes predominantly contain carbohydrates, they are easy to digest and they also facilitate digestion. [4] This property makes them a good diet for babies or for those who cannot digest hard food, but need energy. However, remember that eating too many of them on a regular basis may cause acidity over time. Potatoes also contain a considerable amount of fiber or roughage, which is more in raw potatoes and cold ones than boiled or hot ones. This stimulates peristaltic motion and increases secretion of gastric juices, which eases digestion and prevents conditions like constipation while protecting the body from serious conditions like colorectal cancer. Fiber is also connected with scraping cholesterol out of the arteries and blood vessels, thereby improving heart health.

Skin Care

Vitamin C and B-complex, as well as minerals like potassium, magnesium, phosphorus, and zinc, are good for the skin. [5] Apart from that, the pulp obtained from crushed raw potatoes, when mixed with honey, can work well in skin and face packs. This even helps cure pimples and spots on the skin. Again, this pulp, if applied externally on burns, provides quick relief and faster healing. Smashed potatoes and even water in which they have been washed are very good for softening and cleaning dark skin, especially around the elbows.



Treat Scurvy

The vitamin C present in potatoes can help prevent this disease, caused by a deficiency of vitamin C. [6] It is characterized by cracked lip corners, spongy and bleeding gums, and frequent viral infections. Although it is not found in first and second world countries as they have a ready access to vitamin C, it still exists in certain nations of the world, so the prolific presence of potatoes helps with this problem.

Treat Rheumatism

There are two parts to the effect of potatoes on this condition. Vitamins like calcium and magnesium help provide relief from rheumatism. Also, water obtained from boiling potatoes can relieve the pain and inflammation of rheumatism. However, due to high starch and carbohydrate content, they tend to increase body weight which may have adverse effects on rheumatic people.

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Reduce Inflammation

Potatoes are very effective in reducing inflammation, both internal and external. [8] Since they are soft, easily digested, and have a lot of vitamin C (a very good antioxidant that repairs tissue wear and tear), potassium, and vitamin B6, they can relieve any inflammation in the intestines and the digestive system. They are a very good dietary element for those who have mouth ulcers as well. Therefore, people who suffer from arthritis and gout can use potatoes for their anti-inflammatory impact. However, potatoes can add to weight gain, which exacerbates these conditions, and are commonly eaten with meat and other rich foods that make gout worse, a fine balance must be struck.

Prevent Cancer

Certain types of potatoes, particularly red and russet ones, contain high levels of flavonoid antioxidants and vitamin A, like zeaxanthin and carotenes, and they can protect you against many types of cancer. [9] Also, a study at the Agricultural Research has shown that potatoes contain a compound called quercetin, which has been proven to have anti-cancer and anti-tumor properties. Finally, the high levels of vitamin A and C, both have antioxidant properties that can protect your body from the devastating effects of cancer.

Lower Blood Pressure

Since high blood pressure can occur for a number of reasons that include diabetes, tension, indigestion, nutrient balance, diet, and many others, different treatments are required. Luckily, potatoes can alleviate multiple possible causes and can be used to relieve high blood pressure due to tension. [10] They can also treat indigestion due to an abundance of vitamin C and fiber within, but they should be avoided if the high blood pressure is a result of diabetes. The fiber present in them is helpful in lowering cholesterol and improving the functioning of insulin in the body, which aids in the lowering of blood pressure. This is because there is a direct relationship between blood pressure and the glucose level in the blood; insulin helps regulate that glucose level. Furthermore, the potassium found in potatoes (46% of daily requirement per serving) lowers blood pressure, since it functions as a vasodilator.

Proper Functioning of Brain

Proper functioning of the brain depends largely on the glucose level, oxygen supply, various components of the vitamin-B complex, and certain hormones, amino acids and fatty acids like omega-3. Potatoes cater to almost all the needs mentioned above. They are high in carbohydrates, and thereby maintain good levels of glucose in the blood. This prevents the brain from letting fatigue creep in and it keeps your cognitive activity and performance high. Next, the brain needs oxygen, which is carried by the hemoglobin in the blood; its main constituent is iron.

Potatoes contain iron as well. Therefore, they help deliver oxygen to the brain as well. There are a wide variety of vitamins and minerals in potatoes that positively affect the function of the brain, including phosphorus, zinc, and the B complex vitamins. The vasodilating properties of potassium have also been connected to stimulation of brain function due to increased blood flow to it.

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Prevent Heart Diseases

Apart from the vitamins (B-complex and C), minerals, and roughage, potatoes also contain certain substances called carotenoids (lutein and zeaxanthin). Carotenoids are beneficial for heart health and the functioning of other internal organs. Again, since potatoes raise the glucose level in the blood and their over-consumption may cause obesity, which puts pressure on your heart, you must be careful about how often you use potatoes for this health benefit. This method of preventing heart diseases is not recommended for obese people or diabetics.

Treat Kidney Stones

Kidney stones, also known as renal calculi, are caused mainly due to increased levels of uric acid in the blood. In such cases, foods high in protein should be avoided, particularly animal proteins such as meat, turkey, shrimp, fish, eggs, and milk, as well as spinach, raw plantain, black grams, and certain beans, which drastically increase the level of uric acid in the blood. Iron and calcium also contribute to the formation of stones. Potatoes are rich in both of these so logically, they wouldn’t fit in as a preventative measure for kidney stones, but they also contain magnesium, which inhibits the accumulation or deposition of calcium (calcification) in the kidney and other tissues, thereby proving beneficial for the treatment of renal calculi.

Treat Diarrhea

Potatoes are an excellent component of an energy-rich diet for those suffering from diarrhea since they are easy to digest and contain mild roughage. [14] However, eating too many potatoes can cause diarrhea due to the excessive ingestion of starch.

Potatoes are one of the richest sources of starch, vitamins, minerals and dietary fiber. 100g provides 70 calories, however, they contain very little fat (just 0.1 g per 100g) and no cholesterol. The dietary fiber in potato increases the bulk of the stool, thus, it helps prevent constipation, decrease absorption of dietary cholesterol and there by lower plasma LDL cholesterol. Additionally, the rich fiber content also helps protect from colon polyps and cancer. Potato is considered a reliable source of carbohydrates in diabetics. Fresh potato along with its skin is a good source of antioxidant and vitamins. Red potatoes contain a good amount of Vitamin A, and antioxidant flavonoids like carotenes and zeaxanthins. A recent study suggests that flavonoid antioxidant, quercetin present in potatoes contain anti-cancer and cardio-protective properties.

Organic Food or Not?

Wondering if Organics is a better choice (Find out here)



James O’Sullivan from Galway is a credible and engaging speaker, a people friendly practitioner and lecturer of Integrated Medicine, serving his patients, his students and the public with the positive benefits of both Conventional Western Medicine and Traditional Chinese Medicine. He is a respected author and has appeared on many public media.


Disclaimer

This article is not intended to diagnose or assess. The information provided is not to be considered a substitute for consultation with a qualified health care practitioner.


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Seborrhoeic Dermatitis


Seborrhoeic dermatitis is characterized by a red, greasy, scaly rash that is usually found on the face, especially around the nose, forehead, chin and in the eyebrows.

Other common sites include the armpit, groin and the skin over the breast bone (sternum) in the middle of the chest.
While the precise cause of Seborrhoeic dermatitis is not known for sure, it often seems to be related to an overgrowth of the yeast organism Candida Albicans in the system. If the rash is itchy, then this is a bit of a clue that Candida may be the underlying factor.

Nutritional Supplements.

Taking a B-complex supplement each day can sometimes benefit seborrheic dermatitis. Another useful natural approach is vitamin B6 cream (10mg of B6 per gram of cream). One study showed that B6 cram could be quite effective in controlling seborrhoeic dermatitis.

Chinese Nutritional Therapy

According to Chinese Nutritional Therapy, you can take either or both of these to treat this condition.

1: Bamboo Soup

  • Boil 100g Bamboo shoots & 2 cloves of garlic in 1lt water. Simmer for 15 minutes, Season with white
    and black pepper.
  • Drink in evening
  • Eat Bamboo shoots

2: Chinese Cabbage Drink

  • When the condition is active.
  • Squeeze 1 to 2 Chinese cabbages to obtain the juice, warm it.
  • Drink the juice twice a day for 10 days.


James O’Sullivan from Galway is a credible and engaging speaker, a people friendly practitioner and lecturer of Integrated Medicine, serving his patients, his students and the public with the positive benefits of both Conventional Western Medicine and Traditional Chinese Medicine. He is a respected author and has appeared on many public media.


Disclaimer

This article is not intended to diagnose or assess. The information provided is not to be considered a substitute for consultation with a qualified health care practitioner.


Please share! Help the word get out. Pin the graphic too.