Thirsty? You are dehydrated!

If you have any of the following symptoms you may be dehydrated:

• Fatigue
• Nausea
• Excessive thirst
• Muscle weakness/cramping
• Headache
• Dizziness/Lightheadedness
• Dry mouth
• No urination or less with a dark yellow color (Should urinate every 2-3 hours, clear to pale yellow color)
• Increased body temperature
• Constipation
• Difficulty breathing

The importance of drinking enough water is often underestimated. Considering our hot and humid weather and perspiration due to summer heat, I wanted to remind you of the importance of consuming enough water.

Every one knows that our bodies are 55-75% water depending on whether we are overweight, athletic, etc. Water exists inside and outside of every cell of our body making up 83% of blood and 73% of muscles among other structures. We are losing water with every breath, for sweat to decrease the body temperature, and when we excrete waste through urine and bowel movements.

What are the benefits of consuming water?

• Regulate body temperature
• Prevents constipation
• Lubricates joints, organs, tissues
• Delivers nutrients and oxygen to cells, transports waste such as CO₂ and lactic acid away from cells
• Transports waste out of the body
• Moisture for the skin
• Strengthens muscles

How much?

We should consume at less 8-12 8 oz. cups per day. If you are perspiring, working in hot/cold climates, traveling in airplanes, playing sports, standard exercise, pregnant/breastfeeding, or are losing weight, your water requirements increase. It may be necessary to drink fluids with electrolytes if you are physically active more than an hour, vomiting or have diarrhea.

Where do you get most of your water?

Twenty percent of the water we consume comes from food and the other from drinking. If you consume caffeinated or alcohol beverages, you have instantly increased your requirements. Caffeine and herbs/dietary supplements such as ginger, dandelion, and juniper are diuretics and can cause water loss. Soft drinks and sugary drinks do not supplement for water.

What are foods with high water content?

• Watermelon
• Citrus Fruits
• Papaya
• Grapes
• Carrots
• Bell peppers
• Celery
• Spinach
• Apples
• Squash

Consult your health care provider or call 919-848-3333 if you have a specific health condition and want to know how much water you should consume.

Overhydration is rare but can result if an individual is losing electrolytes and water however only replenishes water. It is essential to consume electrolytes in addition to water when active for periods longer than 1-2 hours and an abundance of perspiration.

Eat Fat!

The purpose of this blog is to educate the community about the various aspects of holistic health and what we can change about our diets and health care choices to prevent chronic disease, lose weight, increase energy levels, and live happier healthier lives. I hope to initiate a discussion about food that creates a better understanding of what we should eat and why we eat it. Here goes……

This week’s topic begins with FATS. Is a FAT FREE diet a good choice? To answer this question one must first understand fats.

The following are the categories of fats we should consume:

· Omega 3 Fatty acids

o Poly-unsaturated fat

o Anti-inflammatory

o Source: Fish oils and Flax seed oil

o Americans do not consume enough of this type of oil

· Omega 6 Fatty acids

o Poly-unsaturated

o Pro-inflammatory

o Source: vegetable oil, safflower, sunflower, corn, sesame, hemp, pumpkin, soybean, walnut, and wheatgerm oils, grains

o Americans consume too many omega 6 oils

o GLA (borage oil good source) is the only form of this fat that we should supplement because we cannot produce it in our bodies and do not get if from our cooking.

· Omega 9 Fatty acids

o Mono-unsaturated

o Neutral oil, heart healthy oil

o Source: avocado (90%), macadamia nut oil, olive oil

o 90% of the fat we consume should be this form of fat

The fat we should limit/avoid the intake of includes:

· Saturated fats

o Source: animal fats, cottenseed oil, palm kernel oil, dairy products

The fat you should NEVER consume:

· Trans fats

o Partial hydrogenation makes this oil more solid increasing shelf life of food products

o Source: snack chips, cookies, crackers, deep fried foods. doughnuts and pastry

o Important note to remember is that a food item can contain up to 0.5g per serving and be “TRANS FAT FREE.” The daily serving limit for trans fats is 0.2g!

o More information on trans fats: site www.bantransfats.com

In summary: all fats are not created equal and therefore a fat free diet is not a healthy diet. We should consume more omega 3 and 9 fatty acids and decrease our intake of omega 6 with the exception of GLA (borage oil). Saturated fats should be limited and trans fats avoided completely.

Why is fat important? The body uses fat to make healthy cell membranes, improve metabolism in the body, and promote stronger immunity. Eating the appropriate fat is important to reducing the body’s level of inflammation and preventing chronic diseases such as diabetes, heart disease, allergies, and cancer among others. All of these conditions have an inflammatory component.

Which oil should you use for cooking?

· Olive oil

· Flax seed oil

· Avocado oil

· Canola oil

· Sunflower oil

· Safflower oil

· Almond oil

· Walnut oil

Each oil has a different heat point and would be better for baking, sautéing, or frying depending on the oil.

Which oils should you NOT use for cooking?

· Vegetable shortening

· Butter

· Palm oil

Eat more omega 9 and enjoy your fats.

I welcome discussion regarding this week’s topic and look forward to uploading a new topic bi-weekly. If you have a question or would like a specific topic discussed, please send an email to general.info@holisticvitalitycenter.com or respond to the blog.