Category Archives: water

How to Exercise Safely in Hot Weather – NIH

With summer upon us it is important to play it safe when we play outside. Too much heat can be risky for healthy 40 year olds as well as seniors. The National Institutes of Health has issued the following tips for hot weather fun.

hot weather 3

Check the weather forecast. If it’s very hot or humid, exercise inside with a Go4Life DVD or walk in an air-conditioned building like a shopping mall.

Drink plenty of liquids. Water and fruit juices are good options. Avoid caffeine and alcohol. If your doctor has told you to limit liquids, ask what to do when it is very hot outside.

Wear light-colored, loose-fitting clothes in natural fabrics.

Dress in layers so you can remove clothing as your body warms up from activity.

Get medical help right away if you think someone might have a heat-related illness. Watch for these signs: Continue reading

Leave a comment

Filed under aging, cardio exercise, health, healthy living, hot weather, hydration, men's health, mortality, National Institutes of Health, running, seniors, strength, stress, walking, water, Weight

What Can I Eat to Keep My Brain Healthy? – Oleda Baker – Guest Post

Click anywhere to see these full size
Click anywhere to see these full size

As you can see from her photos, Senior Supermodel Oleda Baker is aging magnificently. I interviewed Oleda last December. She is a treasure trove of information on everything this blog stands for, namely weight control, healthy living and healthy aging, so I asked her if she would share some of her ideas with us. She has written 10 books on beauty and health. Her latest, written at the age of 75, Breaking the Age Barrier – Great Looks and Health at Every Age – was released in November 2010 and is available from Amazon or from her website www.oleda.com where she also sells her own line of health and beauty aids.

Foods that contain antioxidants, which neutralize harmful free radicals, are especially good for your brain. Free radicals damage your body and break down the neurons in your brain, so the many colorful fruits and vegetables that are packed with antioxidants are good for you in more ways than one.
tropical-fruit-smoothie
Too much alcohol has been linked to brain atrophy, because it can cause direct injury to the cells. The good news is that these cells can be rebuilt when people eliminate alcohol from the diet.

Scientists have shown that certain nutrients are essential for human brain function. Serious deficiencies in vitamin B12 and iron, for example, can lead to impaired cognition. Paying careful attention to diet helps protect the brain from developing problems with nerve cell signals that are involved in memory and cognition.

Food with high Oxygen Radical Absorbance Capacity (ORAC) scores are thought to help improve brain function. An ORAC score of around 5,000 units per day can have a significant positive effect on blood and tissue antioxidant levels.

The following fruits have the highest ORAC scores (numbers are based on
1/2 cup of each):

BLUEBERRIES: 6,500
BLACK PLUMS: 4,500
BLACKBERRIES: 3,800
RASPBERRIES: 3,000

Other fruits and vegetables have good ORAC scores as well, but somewhat less punch. Some food producers place ORAC scores on their products, so you can look for them as you shop.

Drink plenty of water, too. Your brain is about 80 percent liquid and needs to be well hydrated to function well.

The following is a drink … or Smoothie … that I have taken for years in order to get my antioxidants. I have it for lunch 4 or 5 times a week. If you do the same, you’ll be giving the cells in your body, including your brain, a real boost. Of course, you could interchange the berries to taste.

Here’s what you need:

- A blender
- Large container of Vanilla Yogurt (32 oz.)
- 2 to 3 cups of blueberries
- 1 to 1/12 cups of strawberries (I keep both berries in the freezer at all times).
- 1 or 2 Bananas 
- Honey

Here’s what you do:
– Put defrosted blueberries and strawberries into blender. – Add cut banana in large pieces and drop in blender. – Put about ½ of the container of Yogurt in blender to start.

– Mix well, then add more yogurt to almost fill blender leaving room for honey…sweeten to taste. (I like mine on the sweet side) Before pouring into containers turn blender to Liquefy or Puree for best results. If you still have yogurt left pour the Health Drink into one glass and add remaining yogurt to blender, mix again.

This will produce 4 to 5 glasses of delicious, fortifying health drink. Have one
 glass now and put plastic sandwich bags over each of the others. Refrigerated, they last for several days.

Oleda

Leave a comment

Filed under aging, antioxidants, free radicals, hydration, water

The Dark Side of Laws Banning Soft Drinks

Everyone knows that Mayor Bloomberg’s proposal to cap soda servings at restaurants at 16 ounces was halted by the New York Supreme Court last week.

I have written numerous posts on the evils of soft drinks, both sugary and diet (chemical-laden). But, I think that people have to right to make up their own minds and if they want to drink these concoctions they should be able to despite the fact that the drinks are a major cause of the obesity problem plaguing this country.

soft-drinks
This blog back in June came out against the ban. I have an entire page of posts on What’s Wrong With Soft Drinks?.

So, clearly I have mixed feelings about it, I oppose the drinks but support the rights of individuals to drink them.

I was very disappointed to learn that other opposition to the ban resulted not from concern about individual rights, but from generous gifts by the soft drink industry, Coca-Cola.

The NAACP joined the opposition to the ban, despite the fact the the obesity rate for African-Americans in New York City is higher than the city average. The New York Times said that “minority neighborhoods would be among the key beneficiaries of a rule that would limit the sale of super-size, calorie-laden beverages.”

Coca-Cola donated $100,000 to the NAACP as recently as December. Ironically, it was for Project H.E.L.P., (Healthy Eating, Lifestyle Change and Physical Activity), a program dedicated to promoting active and healthy living.

The Hispanic Federation also lists Coke as a donor. In February 2012, its president, Lillian Rodriguez Lopez, left the nonprofit group to become director of Latin Affairs at Coke.

It seems really disappointing to see these minority groups taking gifts from the soft drink industry and then supporting the industry in a situation that is clearly harmful to their members.

According to the Center for Science in the Public Interest CSPI, the soda industry’s generosity includes groups representing doctors, dentists, dieticians, anti-hunger advocates and others.

Sad to see this money possibly standing in the way of the war on obesity.

Tony

Leave a comment

Filed under Coca-Cola, diabetes, diet soda, fast food, fat kids, NAACP, soft drinks, water, Weight

One Picture is worth a Thousand Words Department

Actually, since these are posters, I suppose that should be “One Word Picture …”

 
601509_10151323947880893_1748134123_n

577281_10151309993350893_161296496_n

Tony

Leave a comment

Filed under hydration, sleep, sleep deprivation, soft drinks, stress, sugar, water, Weight

Oleda Baker – Drink Enough Water – Guest Post

Click on this to see full size

Click on this to see full size

As you can see from her photos, Senior Supermodel Oleda Baker is aging magnificently. I interviewed Oleda in December. She is a treasure trove of information on everything this blog stands for, namely healthy living and healthy aging, so I asked her if she would share some of her ideas with us. She has written 10 books on beauty and health. Her latest, written at the age of 75, Breaking the Age Barrier – Great Looks and Health at Every Age – was released in November 2010 and is available from Amazon or from her website www.oleda.com where she also sells her own line of health and beauty aids.

I have written a number of posts about water. Here is what Oleda  has to say:

Water is beneficial for so very many things, yet is very under used by so many people. Too often water is replaced by other beverages – many laden with sugars, calories or chemicals. These drinks are of little or no value nutritionally and actually  detrimental long term. This practice is becoming especially true with today’s younger generation. The folks that grew up with soda pop have turned to caffeine-laden drinks like designer coffees and teas, sport and energy drinks—everything except plain water—whenever they have a thirst. These diuretic drinks actually drain the body of fluids creating a loss rather than a gain in body water content.
383205_368827116528493_1186362135_n
Our bodies are completely dependent on water; ALL functions of the body require water. Keeping your body hydrated enables timely and efficient functioning to occur. Dehydration is one of the most common causes of fatigue. Even mild dehydration can cause fatigue. Almost 66% of Americans, it is estimated, are mildly or chronically dehydrated. Continue reading

Leave a comment

Filed under hydration, Oleda Baker, senior supermodel, water

Thanksgiving – The Morning After

I thought this graphic made a lot of sense to follow up the overindulgence that has been known to occur on Thanksgiving Day. You can click on it to see full size.

Start the day right, be it Black Friday or any day.

Tony

Leave a comment

Filed under aging, blood pressure, water, Weight

What is a Super Weapon Against Extreme Heat? – A Mist Spray Bottle

Until a few years ago, I visited Las Vegas regularly. I like to play video poker and they have a wonderful selection of games there. It was also fun to over-indulge in the low-priced buffets. In the last few years, however, we have had some nice Las Vegas style casinos open here in the Midwest and I have been able to enjoy the same quality of play that I did when I flew across the country. Now I can play the same way and save the airfare.

This summer in Chicago is amazing with some 26 deaths directly attributable to severe heat. It brings back my old July and August trips to Las Vegas with +110 degree heat and a sun that could cook an egg on the street. Yet, the casinos were always full in those months, too. For me one of the reasons that folks were able to tolerate the heat there was the misting sprays around the pools and on Fremont St. downtown. The sprays stand around five feet high and spew out a lovely cooling mist that is a distinct pleasure to experience.

I was wishing for just such a mist here in recent past torrid weeks, but, of course, since we cycle through four seasons, there is no chance that they could be built. But, what about a personal mist sprayer? That certainly seems doable.

You can see the spray trigger on the left side

Continue reading

Leave a comment

Filed under Exercise, hot weather, walking, water

Some Cool Water Facts

One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a University study.

Lack of  water is the #1 trigger of daytime fatigue.

I never drink water because of the disgusting things that fish do in it.
– W. C. Fields  

Preliminary research indicates that  8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers. Keep in mind that we get 20% of our water  from the food we eat. A hamburger, for example, contains 40% water.

A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen.

Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

For our more detailed write-up on drinking water, read Hydration – Cool, Clear Water.

Are you drinking enough water every day? Sip back and relax …

Tony

Leave a comment

Filed under Exercise, water

Are You Drinking Enough Water?

If there is magic on the planet, it is contained in the water.
– Loren Eisley

Water is critical to our life functions. It transports nutrients to the cells and eliminates waste products from them. It lubricates joints and tissues. It regulates our temperature through the process of sweating. It makes digestion possible. Our body stores water in the cells and in the blood.

So it is not surprising that we need to keep our supply of water high for our life functions to continue smoothly.

Dr. Batmanghelidj of The Water Cure says, “To better determine how much water you need each day, divide your body weight in half. The answer is the approximate number of water ounces you should drink daily. You should drink half of your body weight in ounces. If you weigh 200 pounds, you should drink 100 ounces water (3.13 quarts, 2.98 liters or about 10-12 cups of water a day). If you weigh closer to 100 pounds you will need only about 50 ounces of water or about four 12-ounce glasses daily.”


When we exercise, we cause our body temperature to rise which results in our perspiring and losing water. We also breathe faster in cardio work which eliminates more moisture through our mouth.

Sweat cools the body when it dries from the skin. This depletes our water supply. If you are out in the sun in high humidity your body will sweat more because the sweat doesn’t leave or cool your skin. This is where drinking water comes in. You need to replace the water you are losing. Failure to do so inhibits your bodily functions and can result in muscle cramps, dizziness, fatigue or worse, heat exhaustion or heat stroke.

The dictum “Listen to your body” works well. In the case of exercise and thirst, if you feel thirsty, you are already becoming dehydrated.

You need to drink water regularly particularly during exercise. Dr. B says to start every morning with a glass of water that really gets the blood flowing.

In the case of exercise, you should start out hydrated. If your workout is an hour or less, you don’t need to worry about any of those sports drinks. Water is perfectly capable of replenishing your stores.

Dehydration
Symptoms of dehydration include weight loss, confusion, hot and dry skin.

What is the best indicator of the water level in your system? The color of your urine. It should be pale yellow, clear and in good supply.

Another excellent method of keeping track of your hydration is to weigh yourself before your game, event, etc. and then weigh yourself immediately afterward. The amount of weight you lost is the amount of water you need to replace. If you weigh a pound less, you need to drink about 16 ounces of water to get yourself back even according to the American College of Sports Medicine.

The weight loss/water loss calculator states that with a 1% weight loss, thirst is noticed and performance degrades. With a 2% loss thirst increase and performance worsens. Click the link for readings down to a 7% weight loss.

Once you understand the importance of keeping hydration levels up, you need to realize that you can overhydrate. If you drink more water than you need you dilute the sodium in your blood. The sodium/potassium levels are key electrolytes. Drinking too muchw ater can bring on a condition called hyponatremia.

Those most vulnerable to hyponatremia are marathoners and new runners unaware of hydration principles. Some marathons now require runners to ‘weigh in’ beforehand and keep a record of their body weight. When they finish the race, a runner who weighs more than he did at the start is likely overhydrated. This is considered a medical emergency that sometimes results in death.

Nice weather for our outdoor activities is already in some locales and will be all over in the coming weeks. It is wise to pay attention to such aspects of exercise as hydration as the weather improves and our outdoor activities increase. Avoid the horrible irony of exercising for health reasons and injuring yourself in the process.

If you are a one picture is worth a thousand words person, check out my How Water Benefits our Body – Infographic.

Tony

2 Comments

Filed under Exercise, healthy eating, water, Weight