Wednesday, December 18, 2013

Water-Dehydration

Health conscious people, like you and I, know that drinking enough water is important. According to Wikipedia who uses Guyton's and Jackson's Anatomy and Physiology books for nursing as references, the adult body is made up of an average of 57-60% water. These percentages decrease to as low as 45% as a person ages. There are many technical facts about the water that is within the body like intracellular (within the cell)is 2/3 of the body's water and extracellular (outside the cell) makes up the other 1/3rd.

Electrolyte balance is connected to the amount of water, potassium and sodium that is in our body. Out of balance electrolytes can cause all kinds of horrible side effects. As an ER nurse, I have seen many out of whack heart rhythms from too much or too little potassium as well as muscle cramps from too little K+. Low sodium can cause mental confusion.


Considering all the health benefits of hydrating with water, it is easy to agree that "yeah, I should really drink more water". Then comes the confusing question. How much water is enough? Can you drink too much water? Does it mater when you drink your water? What kind of water should I drink?

The answer to these questions vary wildly depending upon which 'expert' you talk to. What is important to know is that there is generally at least a little truth in every experts opinion. This is why I say it is very important for everyone to find their own answer. Does that mean you should not listen to the 'experts'? No, listen, but know that your answer is somewhere between what each expert says and where you personally are with your body. Does that make sense? In other words, the answer is an individual one. There is a generally true answer but anytime we do not address individuality, we can really miss the mark as far as what is the right answer for you personally.

My opinions on these questions is as follows:

*How much is enough water? A general rule of thumb is half of your body weight in ounces. So, if you weigh 100 pounds, aim for 50 ounces, if you weigh 180 pounds, aim for 90 ounces and so on and so forth. That said, use your "how do I feel when I drink this much water?" answer to guide you. Every body is different.

**Yes, you can drink too much water. This usually only happens to people who have a Psychological disorder (which is the only incidences of water intoxication I have seen in my 20+ years of clinical experience) or in people who are way over zealous in drinking water. Too much intake of water causes an electrolyte imbalance (low sodium levels) which can cause severe neurological symptoms like confusion, convulsions, coma and in severe cases, death.

***Does when you drink water make a difference. I believe drinking 8 to 16 ounces of water upon arising in the morning helps to get things moving. Many people believe that you should drink a cup of water at least 15 minutes before you eat so that your body will have enough fluids for digestive enzymes. I reality, you will have to find a pattern that works for you. My thoughts are, it is more important to drink enough than exactly when you drink it.

****The kind of water is important, but, and this is really more of an opinion, I believe it is most important that you do drink sufficient water. The body does filter out toxins, especially if you are healthy. However, once you get in the habit of drinking sufficient water, and if you have the money, you may want to switch to filtered water. There too there is a huge differing of opinion, and you will have to make up your own mind between spring water, RO water, distilled water or just charcoal filtered tap water. It seems there is an expert who recommends any one of these so you just have to make up your own mind and trust that that is the answer for you.

Taking personal responsibility for my own health is a commitment and.... well, a responsibility. If I take that responsibility seriously, I will not begrudge the time it takes to read what the experts have to say and then examine my own lifestyle and my body's response to the added intake of more water, etc.

One of the more radical books on water is "Your Body's many cries for Water" by F. Batmanghelidj,MD. I am not sure you can cure all things with water but I think his is a good read to see just how important hydration is in all health issues.

As health conscious individuals, most of you have already determined how much and what kind of water you choose to drink. Nothing I am saying here is new to you. I applaud you and encourage you to keep on doing that which you know to do to keep healthy! My main goal with this blog is to encourage and empower anyone who wants to take charge of their own health.

Till next time,

Healthbug

Sites I used as reference.
1. http://www.europeanhydrationinstitute.org/pdin-en/ehi3/dehydration?gclid=COL-m_eKq7sCFbBAMgodyVAAlQ
2. http://web.pdx.edu/~sujata/FruitEze/education/laxative/water_chart.html

Saturday, December 7, 2013

Motivation to Eat more Veggies

In contemplating my own health and health habits, I am looking for those things that motivate me to eat, exercise, and other wise take better care of myself. I have been a long time believer in the fact that people can make the most difference in their own health. Meaning, I, with my choices, can have the most effect on whether I am healthy or not. Sounds too simplistic, I know but in my 20 plus years of nursing, and 40 years of being a health conscious Mom, I do see that this is a truism.

How and what we think and believe about our health has a great effect on our health. If I think that my health is something that I either have or do not have,something that only the Doctor can help you maintain, then essentially you believe that nothing you do effects your health and with those beliefs, I am not motivated at all to do anything that would help prevent disease or make me healthier. However, if I believe that my life choices have a great affect on how I feel and what kind of health I have, then I am much more likely to make choices that have a positive affect my health.

Motivation is one of the great game changers. How motivated we are to do those things that will promote health will determine how vested we get in healthy living. Sometimes I find it helpful to use extremes to motivate myself. Say I am struggling to eat more vegetables (which I am at this present time) and I really don't like many vegetables, or at least not enough to be able to eat 2 cups of cooked veggies 3 times a day, which is what I am experimenting with at the present time. So I ask myself if I would be more enthusiastic about the process, if I knew that I had cancer, or some other life threatening disease that I know would benefit greatly from addition of this amount of veggies, would my motivation improve. Hmmm maybe not. But if I had research in front of me that indicated that those who ate that amount of veggies had a much higher chance of recovery, or that health issues were greatly improved, then I would be much more motivated. So the key is to keep those facts in mind and then figure out a way to make the veggies more to my liking.

So sauces it is. Sauces, sour cream dip, yogurt dip, seasonings and what ever I have to do to make Veggies my most favorite food.I'm on it.

Remembering that any 'diet' must be composed of food I enjoy eating, foods that I love eating and foods that agree with my body is the only way that I will be able to eat healthy for a lifetime.

Till next time,
Healthbug