Why You Need to Drink More Water

Adequate hydration is vital because your body is 60% water. A person’s water intake need varies by age, activity level such as exercise, weight, medical condition, and environment (hot or cold weather). Make sure you remain hydrated after you exercise, sweat excessively, if you have fever, vomiting, or diarrhea. According to the Institute of Medicines’ Food and Nutrition Boards’ recommendation, women ought to drink about 11 cups of water daily, and men about 15 cups. However, it is still advisable to drink at least 8 cups of water daily. So drink up! Not drinking enough water to meet your bodies’ requirement can lead to dehydration.

Reasons for drinking water

The main reasons you need to drink more water is because it helps your body:

• Maintain a normal body temperature
• Get rid of the body’s wastes products through sweat, urine, and bowel movements.
• Lubricate and cushion joints
• Digest food by assisting in the breaking down of food, and also in the transportation, and absorption of nutrients.

Sources of water

The good news is that your don’t have to drink only water in other to meet your total daily fluid requirement. The soup, tea, milk, juice, other liquids and all the fruits and vegetables you consume daily all count towards your total daily fluid intake. However, bear in mind that other fluid sources such as juice, ice tea, and soda can be high in calories and sugar. That is why water is the best source for hydration. You can drink your water plain or add some fruits to it to make your own flavored water. I do not recommend the use of commercial water enhancer. Making your own flavored water is very easy and healthy for you too.
Here is my favorite flavored water recipe.

Flavored water recipe

You can turn a plain glass of water into a delightful drink of flavored water in a second; it’s so unbelievably easy.

• First of all, cut the lemon in half. Cut a few slices of fresh lemon from one half and add it into a big glass or jug of water, and then squeeze in the juice of the other half.

• Cut an orange in half also and squeeze in the juice.

•Squeeze a handful of fresh mint then add it to the glass or jug of water

• Gently mash up a handful of strawberries then add it to the glass or jug of water and stir.

• Add a few slices of cucumber for some extra vitamins, color, and extra flavor.

• Finally add some ice. You can always add some water to adjust to taste if you like.

• Voila you’ve just made your own flavored water. Pour your self a glass and enjoy your refreshing, re-hydrating, and delicious home made flavored water.

Drinking your vegetables

Do you know that fruits and vegetables such as, cucumber, cauliflower, spinach, broccoli, watermelon, oranges, grapefruit, and cantaloupe all contain more than 90% water? Including fruits and vegetables to your daily meal is a guaranteed way of increasing your fluid intake. Juicing vegetables have a lot of health benefits. It is also a great source of fluid intake, so if you are not juicing your vegetables yet, get on board.

 

Cholesterol and Its Devastating Effects on Your Health

Best Ways To Prevent And Treat High Cholesterol

What Is Cholesterol?

Cholesterol is a substance that is much like wax in appearance and texture and it is located in all the cells of the human body. Good cholesterol is needed for the body to function properly and the body makes all the required cholesterol that it needs. It is used for making hormones substances that help you digest food properly and for Vitamin D. Cholesterol can also be found in many fatty foods and therefore some people suffer from a high risk condition known as high cholesterol.

Anatomy of Cholesterol:

LDL stands for low-density lipoprotein and is the “bad” type that causes heart disease.

HDL stands for high-density lipoprotein and is the “good” type.

Too much LDL cholesterol in the blood can be quite serious and can lead to cardiovascular disease. One of the problems is that high blood cholesterol does not cause any symptoms by itself, which is why a lot of people are unaware of their condition. In order to detect high cholesterol a blood test is required that can be ordered by your doctor or nurse practitioner.

High Cholesterol Facts According to the Centers for Disease Control:

Those who have high cholesterol are 2 times more at risk for heart disease, which is the leading cause of death in the United States.

71 million American adults, which equates to 33.5% of the population have a high LDL count. Only 1 out of every 3 adults with high cholesterol manage to get it under control. Less than 50% of those with high LDL counts seek treatment or incorporate the necessary lifestyle changes required to lower their levels.

Best Ways to Prevent High Cholesterol:

There are a lot of things that each person can do to lower and prevent high cholesterol. This article will review some of these methods, and what diet and lifestyle changes are necessary to prevent high cholesterol to begin with.

If you are an obese or overweight person then losing excess weight is a great way to prevent and lower high blood cholesterol. Losing anywhere from 5-7% of your body weight is enough to see significant change for the better. The best way to lose weight is to focus on foods that are low in calories, such as, fruits and vegetables and also by increasing physical activity.

Another way to prevent high cholesterol is to drink a little bit of red wine when having dinner. Wine helps to increase the levels of HDL cholesterol (the good type) and this in turn helps to lower LDL cholesterol (the bad type). When HDL cholesterol travels in the blood stream it picks up LDL cholesterol and carries it to your liver where it is excreted from the body.

Start eating oatmeal for breakfast. According to the Mayo Clinic, the high amount of soluble fiber in oatmeal reduces the amount of cholesterol the body is able to absorb. It is recommended that one consume 25-35 grams of soluble fiber daily to have a positive effect.

While tea has become well known for its cancer-fighting antioxidants, it is also a great defense against LDL cholesterol levels. According to research conducted with the USDA, black tea has been shown to reduce blood lipids by up to 10% in a few weeks. Tea may also help reduce the risk of coronary heart disease.

Drink green tea for a healthier alternative to sodas and sugary beverages. Research in both animals and humans has shown that green tea contains compounds that can help lower LDL cholesterol. If you can’t find the time to enjoy a cup of green tea then try green tea extract capsules as an alternative.

Men who regularly drink green tea have a lower level of blood cholesterol then men who do not according to the University of Maryland Medical Center. It has been found that Polyphenols in green tea might have the ability to block cholesterol from forming. It is best to enjoy green tea in pure form, without added sugar or artificial flavoring. Brew it at home and enjoy with mint leaves, lemon and lime juice.

If your goal is to prevent or stop high blood cholesterol (LDL) then saturated fat is not your friend, and so your consumption must be kept to a minimum. Many animal products, such as red meat, cheese and whole milk are the main sources of saturated fats. It is recommended that saturated fats account for only 7% of your daily calorie intake.

So, if you eat red meat regularly then you need to replace it with soy protein products, lean proteins, like chicken and turkey, broiled or baked fish. If you have been diagnosed with high cholesterol then seek the advice of your physician as to your consumption of saturated fat products.

Regular exercise is another great way to prevent this high risk condition. Aerobics, jogging and walking are all effective workouts to increase the levels of good cholesterol and therefore reduce the bad. 30 minutes a day is enough to have a positive effect. If you are out of shape then you can begin with three 10 minute sessions daily and work your way up to a full 30 minutes.

Conclusion:

The National Cholesterol Education Program recommends adults get a blood test for cholesterol through their doctor every five years. This is the only way to know whether you are affected or not and in this case knowledge is half the battle.

If you are diagnosed, then it is really important that you follow your doctor’s orders and the methods provided above to get it under control. Lowering your cholesterol can reduce your risk of having a heart attack that can lead to premature death, and the need for bypass surgery or angioplasty.

The above are some of the best ways to avoid a completely preventable condition and to ensure a healthy and long future. Also, the good news is that it is never too late to make a change and there are many ways to lower cholesterol levels. Certain lifestyle changes are all that is needed to see a positive change and often very quickly. I hope that this article has been helpful to you.

 

How to Maintain Good Health

How to Maintain Good HealthMaintaining good health is not very easy but it is extremely important. Good health will enable you to work effectively and be more productive in the long run. Your habits can affect your health in a positive as well as a negative manner. This means that you must adopt good and positive habits in order to acquire positive results in the long run. Some important tips for maintaining good health have been explained below.

Never smoke

Stop smoking if you are currently smoking and if you have never smoked a cigarette keep it that way. Smoking is responsible for many fatal diseases like lung cancer, throat cancer and is also responsible for heart diseases. The sooner you quit, the better it is going to be for you.

Limit your consumption of alcohol

You must not have more than 2 drinks in a single day. An excess amount of alcohol can easily damage your liver and can contribute to certain types of cancers. Alcohol can also contribute to car accidents, suicides and murders.

Eat healthy foods

A diet that is healthy can have numerous health benefits. Cancers, strokes, heart diseases, diabetes and damage to arteries can easily be avoided as these problems are directly linked to your diet. Make your food choices as healthy as possible to order to acquire long term positive signs related to your health.

Exercise as much as possible

If you want to stay healthy in the long run, start exercising as soon as possible. Exercise can also make you stay fit even when you start ageing. It is better if you are a sporty person and is active in sports and athletics. Various diseases can easily be avoided simply by being active in sports. It is one of the important things to remember.

Shed some weight

If you are by any chance overweight, it is highly recommended to lose weight as soon as possible. Carrying too much weight can be highly risks as you can acquire numerous diseases very easily. High blood pressure, diabetes, heart diseases and cholesterol are problems that can be acquired because of staying overweight.

Don’t sunbathe

Sun exposure can lead to skin cancer. Thus you must avoid exposing yourself to the sun as much as possible. It is best to wear any type of protective clothing and also hats when you go outdoors. You can also use sunscreen as it can prove to be extremely important.

Top Four Health Mistakes Teens Make

You probably don’t always think about your health, or the effects certain factors can have on your body. You tend to roll through life, taking care of day-to-day issues, and enjoy as much of life as you can. But if you’re not careful, you can end up facing consequences to your health that could have been avoided. To prevent this, avoid these top four health mistakes teens make.

1. Most teens stay up late studying or hanging out with friends and don’t get enough sleep. By not having a regular sleep pattern, you could be doing your body damage. You may think you’re sleeping enough, but your body may not be getting the amount of rest it really needs. Teens need eight to ten hours of sleep a night to function best.

2. When you munch on a lot of junk food while studying, hanging out with friends, watching TV, and at the movies, you’re causing serious damage to your health. Eating too much junk food can cause serious weight issues, heart disease, diabetes, and other major medical issues. To avoid them, eat some healthy munchies throughout the day, instead of just chips and sweets. Try carrot sticks, crackers, pretzels, cheese, and nuts. You can still munch, but munch healthier foods.

3. A lot of teens tend to skip breakfast, especially if they’re running late in the mornings. “Breakfast is the most important meal of the day” is not just a slogan. It prepares your body to face the day ahead, allows you to think clearly, and keeps you awake. If you don’t have time or the appetite for a big breakfast, try a small bowl of cereal, breakfast drink, granola bar, or muffin. You can take most of these with you and eat them on the way to school.

4. You may be enrolled in a gym class, but that doesn’t mean you’re getting enough exercise. If you tend to sit around playing games during your time off, you’re not doing your body any favors. Get up and go for a walk or bike ride. Go out for one of your school’s sports teams. If you are a big gamer, try games that get you moving around, not just sitting on the couch with a remote in your hand.

These top four health mistakes teens make could and should be avoided. To make sure you’re taking proper care of yourself, take a look at how you live, and make the necessary changes. You’ll feel better, and be glad you did.