Hydration is important for our overall well-being, irrespective of our daily activity levels. Water constitutes about 60-70 per cent of the human body and proper hydration means ensuring that your body maintains that level of water, as we are constantly losing water.
Water helps regulate temperature, transport nutrients and oxygen to all the millions of cells in the body organs and tissues, removes waste, and protects our joints and keeps our skin soft and supple.
Hydration, however, is more than just drinking water. The correct levels of hydration are required for everything we do, whether it’s marathon running or a marathon of responsibilities we have to complete. Even a slight drop in the water level of our body can affect our mental and physical performance. The summer heat drains the body of water through perspiration.
Dehydration can result in muscle fatigue, cramps, headaches, dizziness, nausea, lethargy and a general feeling of weakness. Thus replenishing these lost fluids is essential. Along with water, chaas, milk, coconut water, kokum water, fruit juices, vegetable juices, fresh-lime soda, milkshakes, and smoothies can be counted as your total fluid intake of the day. If you’re a green tea addict, keep in mind that not all green teas are light and hydrating. The lesser the percentage of caffeine in it (yes, it’s also found in tea bushes), the more hydrating it is. Plain water at any temperature is hydrating.
The food we eat can also add to or reduce body hydration levels. Fruits and vegetables constitute more than eighty per cent of water. Cooked preparations like soups and stews add on to the total water intake. On the other hand, high-protein foods use more water to flush out the naturally-occurring nitrogen in protein and so, one must compensate the fluid intake after consuming high-protein foods.
If you refrain from consuming more water because of its bland taste, here’s an interesting, calorie-free trick. Cut your favourite fruits and vegetables in small pieces or cubes and add them to your jug of chilled water. This will add flavour and variety to water. You can add watermelon, orange, kiwi, strawberry, cucumber, lemon or mint. They all impart a delicious taste!
Do note that the hunger and thirst centres in the brain are very close to each other. Most of us confuse the signals between hunger and thirst; hunger is always assumed first and thus another disadvantage of not drinking enough water is that you land up eating more food! Often forget to drink water? Don’t feel thirsty? Use technology to remind you; all smart phones have apps that remind and encourage you to count your glasses and fill your pool efficiently.
The best part about this zero-calorie wonder is that it’s free, readily available and you can get your fill wherever you are. Carry a bottle with you and drink on the go.
QUICK TIPS If you’re wanting to kick the habit of drinking, swap it with sparkling water as the latter is a healthy, fizzy alternative.
After each trip to the restroom, drink a glass of water to replenish your fluids.
Hydrate before exercising. Be sure to drink water before exercising to maximise your workout.
Stay hydrated at work. Even when working indoors, it’s important to keep fluids handy.
Drink water before meals. This way you’ll not only stay hydrated but you’re less likely to overeat.
When you’re spending the day camping or biking, it’s important to carry enough water to last the trip.
By Pooja Makhija: Consulting Nutritionist & Clinical Dietician
Barley can help reduce appetite, blood sugar level
London (IANS): Eating a special mixture of dietary fibres found in barley can help reduce appetite and blood sugar levels, finds a new study.
According to researchers, barley can also rapidly improve people’s health by reducing risk for cardiovascular disease.
“It is surprising yet promising that choosing the right blend of dietary fibres can — in a short period of time — generate such remarkable health benefits,” said Anne Nilsson from Lund University in Sweden.
The study was conducted with healthy middle-aged participants who were asked to eat bread largely made out of barley kernels (up to 85 percent) for three days — at breakfast, lunch and dinner.
Approximately 11-14 hours after their final meal of the day, participants were examined for risk indicators of diabetes and cardiovascular disease.
The researchers found that the participants’ metabolism improved for up to 14 hours, with additional benefits such as decreases in blood sugar and insulin levels, increases in insulin sensitivity and improved appetite control.
The effects arise when the special mixture of dietary fibres in barley kernel reaches the gut, stimulating the increase of good bacteria and the release of important hormones, the researchers said.
“After eating the bread made out of barley kernel, we saw an increase in gut hormones that regulate metabolism and appetite, and an increase in a hormone that helps reduce chronic low-grade inflammation, among the participants. In time this could help prevent the occurrence of both cardiovascular disease and diabetes,” said Anne Nilsson.
The ambition is also to get more people to use barley in meals, for example in salads, soups, stews, or as an alternative to rice or potatoes.
Walnuts can help to reduce weight and cholesterol
New York (IANS): Eating a walnut-rich diet can be effective in losing weight and improving cholesterol level, finds a new study.
The research also showed that a diet containing walnuts, which are primarily comprised of polyunsaturated fats, positively impacts heart health markers.
“One of the surprising findings of this study was that even though walnuts are higher in fat and calories, the walnut-rich diet was associated with the same degree of weight loss as a lower fat diet,” said lead researcher Cheryl Rock of the University of California-San Diego School of Medicine in the US.
“Considering the results of this study, as well as previous walnut research on heart health and weight, there’s something to be said for eating a handful of walnuts a day,” Rock said.
The study was published in the Journal of the American Heart Association.
The research team studied 245 overweight and obese women from 22-72 years old enrolled in a one-year behavioural weight loss intervention.
Participants were randomly assigned to three different diets: a lower fat and higher carbohydrate diet, a lower carbohydrate and higher fat diet and, a walnut-rich, higher fat and lower carbohydrate diet.
Those prescribed a walnut-rich diet consumed 1.5 ounces (42.52 gram) per day.
The walnut-rich diet participants saw comparable weight loss to the other study groups; however, they exhibited the most improvement in lipid levels, especially in those who are insulin-resistant.
Looking at data from the first six months of the intervention, this study found that the average weight loss was nearly eight percent of initial weight for all groups.
In addition to a significant decrease in LDL (bad) cholesterol, the walnut participants achieved a greater increase in HDL (good) cholesterol as compared to the other diet groups.
A walnut-rich, higher fat diet showed comparable weight loss to a lower fat, higher carbohydrate diet among overweight and obese women, the study found.
Woman Replaces 40 Medications With Raw Cannabis Juice
Although the results may not be shocking to everyone, many people on the planet are just starting to wake up to the tremendous medicinal benefits that cannabis has to offer. A recent study conducted by the Institute of Molecular Psychiatry at the University of Bonn in Germany just discovered that the activation of the brain’s cannabinoid system triggers the release of antioxidants that act as a cleansing mechanism. This process is known to remove damaged cells and improve the efficiency of mitochondria. Mitochondria is the energy sources that powers cells. The study was published in the Philosophical Transactions of The Royal Society, B (1).
There is also a large amount of evidence supporting the fact that cannabis can also be an effective treatment, and even a potential cure for cancer. We provided a list of 20 medical studies that prove cannabis can cure cancer(2). We already know that prescription drugs kill over 100,000 people each year and that a plant-based diet can prevent over 60% of chronic disease deaths. It’s time to lose our stigmatism about cannabis, the only reason we’ve been made to look at it in a negative manner is because it would threaten multiple industries (including the pharmaceutical industry). Cannabis along with hemp has over 50,000 uses and could help transform our world.
Cannabinoids have been proven to reduce cancer cells as they have a great impact on the rebuilding of the immune system(2). While not every strain of cannabis has the same effect, more and more patients are seeing success in cancer reduction in a short period of time by using cannabis. Contrary to popular thought and belief, smoking the cannabis does not assist a great deal in treating disease within the body as therapeutic levels cannot be reached through smoking. Creating oil from the plant or eating the plant is the best way to go about getting the necessary ingredients which are the cannabinoids.
Another aspect of smoking the cannabis that must be looked at is the fact that when the cannabis is heated and burnt it changes the chemical structure and acidity of the THC which changes its ability to be therapeutic. Furthermore, anytime you burn something and inhale it, you create oxidation within the body. That oxidation is not healthy for the body and can lead to health issues itself. This is why anti-oxidents are an important part of any healthy diet.
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