Maybe it’s a car repair you keep putting off… or the health problems of aging parents weighing heavily on your mind.

Maybe you’re just stressed because you feel like you’re being pulled in too many directions.

Or, maybe, you’re just not drinking enough…

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Under-hydration over-amplifies your stress hormone

Even when you’re not thirsty enough to notice, being under-hydrated could be silently working against you — by intensifying your stress response and leading to trouble on the health front.

A study published in the Journal of Applied Physiology found that individuals who drank less than 1.5 liters of fluid – equivalent to seven cups of tea – per day had a cortisol response to stress that was over 50% higher than those who met daily water intake recommendations.

When the body senses it’s dehydrated, whether due to inadequate fluid intake or fluid loss, it triggers the release of the hormone vasopressin, that acts primarily on the kidneys to promote water reabsorption.

The sustained release of vasopressin strains the kidneys, which are working harder than usual to maintain blood volume and electrolyte balance.

But vasopressin also acts on the brain’s stress-response center—the hypothalamus — telling it to make the adrenal glands pump out more and more cortisol.

Professor Neil Walsh, a physiologist in LJMU’s School of Sport and Exercise Sciences, and lead researcher, said, “Cortisol is the body’s primary stress hormone and exaggerated cortisol reactivity to stress is associated with an increased risk of heart disease, diabetes and depression.”

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Easy and effective cortisol-reduction strategies

Being hydrated may help your body manage stress more effectively by preventing the release of excessive cortisol. But what happens if you drink enough and still feel like you’re on the stress struggle bus?

Look at your diet…

According to doctors at the Cleveland Clinic, foods that can slow the production of cortisol include:

• Magnesium-rich foods like bananas, avocados and dark chocolate
• Omega-3 foods, including salmon, anchovies and chia seeds
• Foods rich in probiotics for gut health, such as Greek yogurt, kombucha and sauerkraut

At the same time, avoid these foods known to increase cortisol release:

• Caffeinated drinks
• Alcohol
• High in sugar snacks
• Refined carbohydrates
• Unhealthy fats

For extra support, consider adaptogen herbs. They get their name because of their exceptional ability to help the body manage stress and restore balance.

They can also relieve adrenal fatigue. Your adrenal glands aren’t just home to cortisol. These tiny glands produce several hormones that impact metabolism, sugar levels, immune response, blood pressure, sexual function and more.

Here’s a list to get you started:

• Boswellia
• Holy Basil
• Ashwagandha
• Rhodiola
• L-Theanine

Sources:

How dehydration secretly fuels anxiety and health problems – ScienceDaily

Tips to Reduce Cortisol Levels and Dial Down Stress – Cleveland Clinic

The post The cortisol-link between stress and dehydration appeared first on Easy Health Options®.

Liquid I.V. is obviously doing a good job of marketing, as the company has quadrupled sales over the last 4 years. Estimates are that we are spending $1 billion on this hydration brand alone. So, if you’re not already using it, clearly a lot of people around you are.

Besides selling to the general public, Liquid I.V. donates its products to hydration programs around the globe, which is highly laudable. But does all that mean you should be reaching for it, too? 

Probably not.

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When Electrolytes Matter

For most of us, the reason to hydrate with something other than plain water is if our dehydration has arisen from prolonged or intense physical activity. This means we have not only lost water through sweat, we have also lost a significant amount of electrolytes, including sodium, potassium, and chloride. In that scenario, we are more prone to muscle cramping and to longer muscle recovery.   

In parts of the world where diarrheal illnesses are common, rehydration with sodium, potassium, and chloride-supplemented water can be lifesaving. This is the whole idea behind Pedialyte — the hydration formula many of us have used when our children experience digestive distress.

Now, I don’t know about you, but I’m a reasonably active person. And except for a few hot days, I rarely sweat enough to worry about electrolyte imbalance. Obviously, if you are extremely active or just sweat a lot with activity, replacing electrolytes may make sense.

However, I just can’t imagine that there are enough uber athletes or excessively sweaty people out there to justify a quadrupling of Liquid I.V. sales. This means people who don’t need the solution have been made to feel like they do — especially with formulas boasting immune support, energy enhancement and better sleep. They even have a formula specifically targeted at children.

What’s Really Inside Liquid I.V.?

The company’s website does not prominently display the nutrition facts panels. At least I could not find them. I had to go to Target’s site to discover that each serving of their sugar-free version includes around 500 mg of sodium, 375 mg of potassium, plenty of B vitamins like folate, B6 and B12, a good amount of vitamin C, allulose and artificial flavors. The cost is about $1.50 per sachet.

500 mg of sodium is a lot — anywhere from a ⅓ to ¼ of the sodium needed for the day. The potassium content is relatively low — about 10%. The zero-calorie sweetener, allulose, can be found in minute quantities in fruits such as figs and dates. However, in larger amounts, it still falls into the non-nutritive sweetener category with all the negative downstream effects. Although this does not make it dangerous, allulose is currently not approved in Europe since their scientific body has determined there is not enough human data to deem it safe.

Other varieties contain cane sugar as well as non-nutritive sweeteners, similar levels of sodium and potassium, and slight variations on other additives. The energy version has added caffeine. The immune version has extra zinc and vitamin C. The sleep version contains melatonin. The kid’s version is mostly a half dose of the regular adult version.

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Do You Actually Need More Sodium?

But here’s the thing — in the absence of dehydration with significant electrolyte loss, about the last thing we need is to add sodium to our diets!

Even if we are tired, sleepy, low on immunity, or still growing. Because we are already swimming in added sodium from the foods we eat.

What we are generally low in is potassium, because we don’t eat enough fruits and vegetables. The ratio of potassium to sodium in Liquid I.V. might be fine if you’re managing diarrhea. But if your goal is to supplement the minerals you are truly lacking, this is not the best solution.

The Real Cost of Electrolyte Powders

Finally, I have to say something about the price tag. 500 mg of sodium can be found in less than a ¼ teaspoon of salt, at basically zero cost. Vitamins and additives are pennies at best.

And you can get more potassium from one banana (with natural sugars, vitamin C and whole food fiber to boot) for about $0.25. At $1.50 per packet of powder, I just don’t see the value. 

But in case you thought I was avoiding a big topic — rehydration drinks can work wonders for a hangover. And if you overdid it, I’m not going to judge. $1.50 might feel like a total bargain at that point! But if consumption of these powders has gone up fourfold due to Americans’ need for hangover management, we have FAR BIGGER problems.

Final Thought: Are Electrolyte Drinks a Fad? 

OK… in this blog, I focused on Liquid I.V., but I would urge you to consider the same points when you reach for any liquid or powder touting its rehydration powers. With few exceptions, plain water is enough.

My overall conclusion? Fad.

The post Electrolyte drinks: Good, bad or Fad? appeared first on Easy Health Options®.

But if you’re not — hydration is just as important.

Even mild dehydration can harm your brain, joints, heart and other bodily systems more quickly than you’d imagine.

Dehydration causes a buildup of acid waste, significantly contributing to the aging process.

Dehydration combined with a lack of exercise and acid buildup in the tissues overloads the lymphatic system. Over time, it leads to acid/alkaline imbalance (overacidity) and contributes to chronic disease.

But staying hydrated can pose unique difficulties for those of us on the mature side. Most people aged 65 or older don’t drink enough water, and may take medications that contribute to dehydration.

And if you are drinking the recommended six to eight glasses of water a day, chances are you spend a chunk of your day running to the restroom. Women with weak bladders and men who deal with BPH know precisely what I’m talking about.

Well, I’ve got some good news…

There’s a better drink to get hydrated with, and you probably have it in your refrigerator right now.

It scores higher on the hydration index than water — and, because of that, may reduce the frequency of bathroom trips…

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Reach for the milk

When we perspire, it’s not just water that we’re losing.

That sweat contains sodium (that’s why sweat is salty). When you sweat, you’re also losing fats, amino acids and potassium.

When potassium levels get too low, you get muscle cramps. Over time, a potassium deficiency can put your heart at risk.

It’s crucial to replenish lost electrolytes and minerals promptly. But is water the drink of choice? Or is it Gatorade or other sports drinks that put those electrolytes right back into your system?

Two recent studies both found another drink that outperforms both of these.

Ben Desbrow, Associate Professor of Sports Nutrition at Griffith University in Australia, compared several varieties of milk with electrolyte-based drinks in terms of their effectiveness in helping athletes recover lost fluids.

“Milk is an ideal recovery beverage,” says Desbrow. “It is well retained and is a great source of protein, carbohydrate, vitamins, and minerals.”

Desbrow’s comment underscores an important fact…

Not only is it essential that electrolytes, minerals and fluids are replaced by drinking, but also that your body retains them. And it appears that the nutritional components of milk contribute to that retention.

A way to measure which drink is best

A 2016 study in the American Journal of Clinical Nutrition took this a step further.

The researchers aimed to develop an index, which they termed the Beverage Hydration Index (BHI). It compared the volume of urine output resulting from drinking each of the fluids. This method is used to analyze fluid retention levels in the hours following drinking.

To their surprise, both whole-fat and skim milk outperformed all other drinks, including water and sports drinks.

“Milk contains natural sugars, proteins and fats. These nutrients slow the emptying of the stomach, helping the body retain fluids longer,” the researchers explained.

The presence of protein and carbohydrates in milk slows down digestion, which prolongs the time water remains in the body. And because of “balanced osmolarity,” it promotes water absorption by the cells.

In children and older folks, milk promotes more complete hydration. However, remember that it’s still essential to drink a few glasses of water throughout the day.

It’s important to know that, as far as hydration goes, plant-based milks won’t achieve the level of hydration you get with cow’s milk.

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Have a little snack with that drink!

Ben Desbrow has a solution for those who don’t drink milk.

The important thing, he says, is getting some nutrients along with your water or other fluid of choice. Milk provides these nutrients, but so does a snack.

Having a little food with your drink can help your body absorb and retain more fluid in a shorter period. Include a granola bar or a sandwich along with your water or other drink.

In fact, researchers from several Australian universities found that if you snack as part of rehydrating, it matters very little what drink you choose. Surprising, eh?

Sources:

1. You Asked: What’s the Best Way to Rehydrate—Besides Drinking Water? — Time
2. A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index — The American Journal of Clinical Nutrition
3. Comparing the rehydration potential of different milk-based drinks to a carbohydrate-electrolyte beverage — Applied Physiology, Nutrition, and Metabolism
4. Fluid, energy and nutrient recovery via ad libitum intake of different fluids and food — Physiology & Behavior

The post The best drink for hydration appeared first on Easy Health Options®.

Once you hear my story, which I’m sure is not unique, you’ll understand why I had to share what I’ve learned about the three main types of skin moisturizers, how they work (differently!), and the bonus ingredient with extra benefits.

My dry skin concerns go far beyond beauty products. For years, I’ve had cracked and bleeding thumbs and heels.

I’ve also been subject to cracked and chapped lips, flaking skin on my nose and forearms… and oh, did I mention the ITCH! It’s almost non-stop, from November to May.

I decided to get serious about my skincare last year. That’s when I dove into researching moisturizers and other things that I made part of my skincare regimen.

I’m glad to report that my skin is looking and feeling better than it has in years. For once, I’m prepared for the winter that lies ahead.

If you’re in the same boat when it comes to dry, itchy winter skin, you’ll want to read on to hear about what I’ve learned…

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All moisturizers are NOT created equal

It all started during a trip to my local drugstore. The choices of lotions and moisturizers took up at least two entire aisles.

I was so overwhelmed that I was tempted to just grab one that looked good or smelled good and be done with it. But that would have been a mistake…

Not all dry skin is the same, and moisturizers have different functions.

In fact, there are actually three different types of moisturizers:

Humectants. Humectants are ingredients that attract water and keep it in your skin. When the weather is humid, humectants draw moisture from the air. Humectant ingredients include glycerin, hyaluronic acid, aloe vera, honey and urea. You will see urea, particularly in products for dry, cracked feet and heels.

But in dry winter weather, a humectant moisturizes the outer layer of skin by pulling moisture from deeper skin layers. That’s why you shouldn’t use a humectant alone at this time of year.

Emollients. Moisturizers add moisture to the skin while emollients are designed to soften and smooth. They may include ingredients such as lanolin or mineral oil, which are lipids that smooth and soften by filling in tiny cracks in the skin. When an emollient is used with a humectant, it’s the perfect treatment for dry skin.

Occlusives. Petroleum jelly falls into the final category of skin treatments for winter, known as occlusive. These are thick, greasy treatments whose job it is to seal in water and not let it out.

Bonus: The importance of ceramides

Ceramides are a type of lipid, or fat, that your body produces naturally. Ceramides are like the ‘mortar’ that holds skin cells together in the epidermis (the outermost layers of skin).

Ceramides do more than keep the skin smooth and supple. They are part of the skin’s barrier and help protect it from dry air and environmental pollution.

“If you have diminished ceramides in the skin, the barrier won’t be able to work properly,” says chemist Danusia Wnek.  “You will have an increase in transepidermal water loss and the potential for irritants and allergens to enter the skin increases.”

Believe it or not, after age 20 the body produces fewer ceramides at a loss of one percent per year.

But there’s good news, too. You can slow the loss of ceramides from your skin by avoiding the overuse of exfoliants (those grainy products that remove dead skin cells), and by protecting your skin as much as possible from direct contact with cold, dry, winter air.

Also, many moisturizers are formulated with ceramides that can replace some of what’s lost due to age.

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Help your skin from the inside out

Supplements are part of a healthy lifestyle. One I started taking regularly is an omega-3 supplement. Besides promoting good heart health, a 2018 review of scientific literature found that omega-3s have benefits for the skin, including:

• maintaining homeostasis
• improving barrier function
• inhibiting inflammation, particularly from UV light
• promoting skin healing

The benefits are attributed to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Omega-3s also support the formation and maintenance of collagen, the connective tissue under your skin that creates structure, maintains the skin’s elasticity, and can help keep the skin looking smoother. Truth be told, I’ve even split open a capsule to apply the fatty oil directly to especially dry areas.

Is it dry skin or is it eczema?

According to Dr. Rajani Katta, professor of dermatology at Baylor College of Medicine, “Very dry skin, if not reversed, can progress to skin inflammation and eczema, which calls for a different course of treatment.”

Redness, itching, scaling and cracking are all signs of inflammation and/or eczema. Inflammation can also show up on the lips, so avoid licking dry lips. Instead, apply petroleum jelly or a protective lip balm whenever you think of it, and always before going out into the winter weather.

My personal choice? Well, it was good old petroleum jelly — an occlusive moisturizer — that finally worked for my severely cracked heels. I applied a thick layer of petroleum jelly at bedtime after washing my feet (so I wasn’t trapping any dirt along with that moisture). Then, I wrapped my feet in plastic wrap and put on a thick pair of socks. After about a week, those painful cracks began to heal.

I hope you can help your skin feel better soon. Depending on what part of the country you live in, you could be facing several more dry and itchy weeks of winter — unless you find what moisturizer works best for you.

Sources:

Winter Skin Hazards — Web MD

Different Types of Moisturizers: Finding the Right Hydration for Your Skin Type — blog.kiseu.co

Dermatologists Explain Why Ceramides Are So Important for Your Skin’s Health —goodhousekeeping.com

Hot showers harmful to skin during winter — Baylor College of Medicine

The post Best treatments for dry winter skin appeared first on Easy Health Options®.

Some research has indicated it can help us lose weight, live longer and maintain good heart health.

But there hasn’t really been one study that’s looked specifically at the impact of water on health — until now.

Their findings have revealed that drinking water could be the easiest health hack ever — with added benefits if you drink at least one glass when you first wake up…

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Drinking water impacts several conditions

Researchers at the University of California San Francisco (UCSF) waded deep into analyzing 18 randomized controlled trials to determine the benefits of drinking plenty of water.

“For such a ubiquitous and simple intervention, the evidence hasn’t been clear and the benefits were not well-established, so we wanted to take a closer look,” says senior and corresponding author Dr. Benjamin Breyer, a professor at UCSF. “To our knowledge, this is the first study assessing the benefits of water consumption on clinical outcomes broadly.”

Here’s what they found:

• The researchers found ample evidence in favor of drinking water to prevent kidney stones and help people lose weight.
• Drinking eight cups of water a day significantly decreased the likelihood of getting another kidney stone.
• Several studies indicated drinking about six cups of water a day helped adults lose weight — and say encouraging people to drink water before meals is a simple, cheap intervention that could have huge benefits in combating weight gain.

There were other conditions that researchers found were improved by drinking more water…

• Adults with recurrent headaches had improvements in their quality of life after three months of improving their water consumption.
• When women with recurrent urinary tract infections drank an additional six cups of water a day, it reduced the number of infections and increased the amount of time between them. 
• Drinking about four additional cups of water a day helped diabetic patients with elevated blood glucose levels.
• And drinking more water helped raise blood pressure in young adults with low blood pressure.

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The most impactful time for drinking water

Another study sheds light on why drinking a glass of water first thing in the morning is an incredibly great way to start your day.

In that study, participants had not consumed water for 12 hours — they slept overnight and did not drink water for some time before bedtime.

• Drinking about 7 ounces of water upon waking — a single glass — not only helped them recover from nightly dehydration and reduce thirst but it also reduced anger, fatigue and poor mood.
• Even better, drinking two glasses was shown to improve working memory.
• Those who didn’t drink any water complained of being tired, grumpy and thirsty — not surprising!

The Heart Foundation, which warns that dehydration can thicken blood and impact circulation, also recommends getting in the habit of drinking a glass of water first thing in the morning.

And other experts have found drinking water in the morning can kickstart your metabolism by up to 30 percent for the next few hours.

So, after drinking that first glass first thing in the morning, simply add a glass of water before each meal and try for a total of between six and eight cups a day. But also follow Dr. Breyer’s advice…

“There isn’t a one-size-fits-all approach for water consumption. We know that dehydration is detrimental, particularly in someone with a history of kidney stones or urinary infections. On the other hand, someone who suffers from frequent urination at times may benefit from drinking less.”

Remember soups and some fruits and vegetables, tea and coffee contribute to your water intake too.

One thing to keep in mind is that most water, whether from the tap or a bottle, contains forever chemicals. So invest in a good quality reverse osmosis water filter, if you can, which can reliably remove the most common forever chemicals like PFOAs.

Sources:

Drinking plenty of water may actually be good for you — EurekAlert!

Outcomes in Randomized Clinical Trials Testing Changes in Daily Water Intake — JAMA Network Open

The effect of hypohydration on endothelial function in young healthy adults — European Journal of Nutrition

Different Amounts of Water Supplementation Improved Cognitive Performance and Mood among Young Adults after 12 h Water Restriction in Baoding, China: A Randomized Controlled Trial (RCT) — International Journal of Environmental Research and Public Health

The post The one health hack you should do every morning appeared first on Easy Health Options®.

Then again, maybe not. Air conditioning is a mixed blessing.

In climates that are consistently hot, it can be a lifesaver.

But it does have its tradeoffs. You should be aware that living in a consistently air-conditioned environment can do both good and not-so-good things to your body.

The good

1 Air conditioning boosts metabolism. Spending time in cold air or cold weather can cause your body to develop healthy, energy-burning brown fat. This can happen if you spend enough time in an air-conditioned environment.

2 Air conditioning helps you think. Have you ever felt like your brain was “fried” after spending too much time in extreme heat? I know I have.

There may be something to it. A 2018 Harvard study showed that students who lived in dorms without air conditioning during hot summer months did worse on cognitive tests than those who had cool central air.

For seniors, not the college kind, but the kind over 65, heat may actually contribute to neurodegeneration, so they need to keep cool too.

3 Air conditioning helps you sleep. As part of your natural sleep cycle, your body needs to cool down, and a cool room can help this happen. We all know how awful a hot, sweaty, restless night can feel.

Experts say that a temperature of between 60 and 67 degrees is ideal for rest. Air conditioning is sometimes the tool you need to get there.

4 Air conditioning saves lives during heat waves. Once your body temperature exceeds 102 degrees, you’re at risk of heat exhaustion. If your temperature rises even further, you could end up with heatstroke.

Air conditioning may come with some negative effects, but there’s no doubt that it saves lives during periods of extremely high temperatures.

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The bad

5 Air conditioning affects indoor air quality. Working in an air-conditioned building with poor ventilation can raise your risk of ‘sick building syndrome.’

You may notice recurring symptoms that seem to appear whenever you’re in a particular building. This happened to me years ago, every time I’d return to the school I taught in after a week of school vacation.

Symptoms may include headaches, dry cough, dizziness and nausea, runny nose, and brain fog.

For tips on improving indoor air quality (even during the winter months) check out these four tips. And be aware of other sneaky things, like your stove, that can impact your air quality.

6 Air conditioning dehydrates you. Air conditioning works by sucking moisture out of a room to bring down the humidity and cool things off. The trouble is, it can also pull water from your skin, dry it out, and dehydrate you.

7 Air conditioning dries out your eyes. The lack of humidity caused by air conditioning can dry your eyes, make them irritated or itchy, or even cause blurry vision.

8 Air conditioning irritates airways. Studies show that people who work in air-conditioned buildings have more respiratory problems than those who work where there is natural ventilation. These problems include irritated nasal passages and trouble breathing.

9 Air conditioning can make your head ache. Dirty or poorly maintained HVAC (heating/ventilation/air conditioning) systems are more likely to have headaches or even migraines.

In one study, eight percent of people who worked in environments with unhealthy indoor air had a headache anywhere between one and three days per month, and another eight percent had headaches every single day.

10 Air conditioning lowers your heat tolerance. Since your body’s ideal temperature depends largely on whatever temperature you’ve recently been exposed to, the more time you spend in air-conditioned rooms, the more uncomfortable heat and humidity will feel. Scientists call this the “adaptive comfort model.”

11 Air conditioning pollutes the outside air. In the 1990s, the U.S. Clean Air Act began phasing out older A/C units that released chlorofluorocarbons (CFCs), a refrigerant that harms the ozone layer.

This is one “downside” to air conditioning you can do something about. If you still own one of these older units, replace it with a newer model.

12 Air conditioning can worsen allergy symptoms. Again, here’s one you have some control over.

A clean air conditioner can actually help tame allergies, but an HVAC system can quickly and easily become a home for microbial allergens. Be sure to have your air conditioner or system inspected and cleaned regularly.

Sources:

What Air Conditioning Does to Your Body — Web MD

Sick Building Syndrome — Healthline

The post 12 surprising ways air conditioning affects us appeared first on Easy Health Options®.

To stay in good health, your body must constantly manage the delicate balance that keeps pH levels where they should be. The trouble is that some of our vital functions throw that balance off.

And summertime is when they can get really out of whack. In fact, 46 percent of Americans report suffering from heartburn symptoms most in the summertime and that it significantly impacts their ability to enjoy what most of us consider to be the most enjoyable season of the year.

If this sounds like you, here’s some insight into why and how to turn the summer of acid into the summer of fun…

Dehydration and pH imbalance

During the summer it’s not at all uncommon to experience some degree of dehydration.

Have you come inside after spending just a half hour or less watering your shrubs to find you’re a little dizzy or lightheaded?

Maybe several minutes later you begin to experience a mild headache, and then realize you’re feeling fatigued. Those are all signs of mild dehydration.

Your body is signaling that you need to replenish important electrolytes such as sodium, potassium, magnesium and calcium.

But replenishing those electrolytes does more than help your body use the water you drink to rehydrate. They balance your body’s acid/base (pH) level. Dehydration causes electrolyte imbalances that result in a more acidic blood pH, the last thing you need. 

Hydration and pH are powerful allies against aging and acidity. Water helps maintain pH levels, which in turn aids all bodily functions — including how your body deals with temporary bouts of excess acid when you experience GERD, acid reflux, acid indigestion — but so much more. I’ll explain more about that below…

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Acidic summer foods

Summer is when some of our favorite — and, unfortunately, acidic — foods are plentiful.

Take tomatoes for example. I eat more than my fair share of fresh tomatoes in salads (along with acidic onions) — and, of course, my ultimate guilty favorite, tomato sandwiches slathered in mayo.

But we’re also eating hot dogs and barbecued meats (with acidic and sugary sauces and condiments) more often — and downing them a crisp cold brew or one of those citrusy alcoholic drinks, complete with a tiny umbrella.

Aside from the acidity of the meat and sauces, alcohol has detrimental effects on the acidity in your stomach and your body. But so does another summer favorite: soft drinks.

Every time you eat or drink anything other than water (which has a neutral pH), the pH level in your mouth drops (becomes more acidic). This causes minerals in your tooth enamel to seep out as your body tries to re-establish a balanced pH — and soft drinks are the worst. But with body-wide acidity, the same thing can occur — except then it is the bones that are losing precious minerals.

All of this adds up to more acid in the digestive tract that’s just waiting to splash back up to the esophagus with every bite or sip triggering acid reflux.

Acid indigestion, GERD and reflux are immediate signs of acid overload. But there are times your body doesn’t give you any obvious outward signs. That’s when your health faces even bigger threats…

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Unseen signs and miscellaneous effects of acid overload

About 75 percent of Americans are chronically dehydrated. Many of us drink acidic, sugary soft drinks, sugary flavored waters and imitation juice drinks, that’ don’t provide the hydration we need.

These acidic drinks and the acidic animal protein-heavy American diet, and even medication (particularly antihistamines), compound this dehydration.

Lack of water — dehydration — creates thirst, fatigue, weakness, pain and loss of appetite and leads to a buildup of toxic acidity.

And that acidity sets off a slow process of decline. So let me explain how that impacts your pH levels…

Your pH (potential of hydrogen) is a reflection of your body’s balance between its alkaline and acidic state. That pH is measured on a logarithmic scale in which 7.0 is neutral. The lower the reading on the scale the more acidic the body is — and the higher the reading, above 7, the more alkaline the body.

When the body maintains a high pH you feel vibrant, at ease and well. However, when the environment of the body is acidic, with a low pH reading, inflammation, pain, disease, and other unhealthful issues arise.

For example, pH can affect the viscosity of blood and that impacts circulation. An acidic body can even lead to depression and obesity because of how the body is hampered in its ability to process nutrients, expel heavy metals and metabolize wastes.

The main point here is that we want our bodies to be in an alkaline state most of the time.

If the summer heat, foods and activities are causing the most obvious symptoms of acid overload to flare up — acid indigestion, reflux and GERD. Take heed. The effects on your body are likely to go much deeper.

You can work at turning things around by eating a diet composed mostly of alkaline-forming foods and by avoiding acid-forming foods as much as possible. Most green vegetables and fruits are alkaline — and most processed foods, packaged and fried foods, and those taken from their natural state are more acidic.

Sources:

Regulating your body temperature during summer heat — Michigan State University

Can the Heat Make Heartburn Worse? — Houston Heartburn & Reflux Center

Effect of electrolyzed high-pH alkaline water on blood viscosity in healthy adults. — Jefferson Digital Commons

The post Why GERD, acid reflux and indigestion increase in summer appeared first on Easy Health Options®.

For starters, the body has to work harder to keep cool. That causes the heart to beat faster adding more stress on the heart.

And while sweating happens to everyone and dehydration is a concern, the body also loses valuable minerals that can further stress the heart.

Then there are the heart-protecting drugs that backfire when it’s hot. ACE inhibitors and calcium channel blockers change the way the body responds to heat, making it even more important to stay hydrated.

So be prepared this summer, know the extent of your risks from the heat, and how to keep your cool…

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Heat trends and significant heart risks

Scientists at the Desert Research Institute (DRI), Nevada State College, and the Universidad de Las Americas Puebla studied the relationship between heat wave episodes and heat-related deaths in Las Vegas over a 10-year period.

They chose a city like Las Vegas because urban areas are a particular concern because of several factors that compound the problems of already extreme heat and the risks that come with it, like:

• The extensive areas of asphalt absorb the heat, creating an urban heat island
• The populations of cities are growing rapidly, especially for the 55 and older population

The team found that the annual average of severe heat events per year in Las Vegas showed significant increases, from an average of 3.3 events per year from 2007-2009 to 4.7 per year in the 2010-2016 period. The team says that these findings match up with historic trends, which show a steady increase in the severity and frequency of excess heat since 1980.

And, sure enough…

The number of heat-related deaths in Las Vegas went up right along with the rising number of extreme heat events.

“From 2007 to 2016, there have been 437 heat-related deaths in Las Vegas, with the greatest number of those deaths occurring in 2016,” explained Erick Bandala, Ph.D., an assistant research professor at DRI and lead author on the study. “Interestingly, 2016 also shows one of the highest heat index measures over the last 35 years. This shows a clear relationship between increasingly intense heat events in our area and public health effects.”

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They also discovered one more scary fact…

The group most at risk of heat-related deaths includes adults over 50 years old, with a whopping 76 percent of heat-related deaths in individuals in this subpopulation.

Of the deaths in this group, almost all individuals also showed evidence of pre-existing heart disease, demonstrating the dangers of summer heat to your heart.

Previous research published in Circulation demonstrated that extreme temperatures increase the risk of premature cardiovascular death, as well.

Tips to guard your heart against summer heat

To keep your heart healthy during the high temperatures this summer, be sure to:

• Stay hydrated – Drink plenty of water both before, during and after your time outdoors.
• Pick the shade – It’s important to stay in shady areas as much as possible or at least take regular breaks to cool off.
• Dress cool – Pick lightweight, breathable fabrics in light colors to stay cool in the heat. And, don’t forget a lightweight hat.
• Use cold compresses – If you don’t have access to a fan or air-conditioning, using cold compresses or ice on your forehead and neck can help.
• Consider supplementing the B vitamin, folic acid. Penn State researchers found it worked well in helping people keep their cool by supporting nitric oxide to increase blood flow to the skin, which combined with sweating, helps to cool the body down.

Summer is here and with the rising temperatures, it’s more important than ever to take steps to guard the health of your heart. Use the tips above to stay safe and beat the summer heat.

Sources:

1. Researchers identify link between more frequent, intense heat events and deaths in Las Vegas — EurekAlert!
2. Protect Your Heart in the Heat — American Heart Association
3. How to Protect Your Heart From the Heat — Mercy Health

The post Why summer heat is hard on your heart and how to keep cool appeared first on Easy Health Options®.

The worst thing, ironically, is the heat. And the humidity. I live for summer, but I’m not really a fan of sweating.

You’ll always find me with a cold drink within arm’s reach. Usually, it’s ice water. But on special occasions, or with friends, it’s a chilled glass of wine.

But if you enjoy a “cold one” (or two) while cooking some grub up on the “barbie,” or if you like to crack open the bottle of wine and watch the sunset at the end of the pier, there are some things you should know…

While warmer weather makes us want those refreshing-looking cocktails — especially the ones with those adorable little umbrellas — there are some definite hazards to drinking alcohol during the hot summer months, no matter how refreshing they may seem.

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What alcohol + heat does to your body

The combination of heat and alcohol in your system has some very definite adverse effects on your body…

First, drinking alcohol in the heat means you are losing twice as much liquid as you normally would.

That’s because alcohol is a diuretic. Medications that are diuretics, such as some blood pressure medications, cause the kidneys to release higher-than-usual amounts of water. Alcohol does the same thing.

Combine that with the water you’re already losing from sweating, and drinking other fluids becomes crucial.

Second, drinking alcohol during warm weather can really heat your body, sometimes to dangerous levels.

Your liver is working overtime to process the alcohol you’re drinking. And even without alcohol, your liver produces more heat than any other organ. When it has to process a few drinks, it’s heating up even more.

Alcohol and heat stroke

A diuretic does more than eliminate water, making you more prone to dehydration. It interferes with your body’s ability to regulate its own temperature.

This can result in a state of heat exhaustion, which, if left untreated, can quickly progress to heat stroke, which can be fatal.

Even if you’re a seasoned athlete or a very active person, you’re not immune to heat stroke.

Here’s the difference between heat exhaustion and heat stroke:

Heat exhaustion often begins with muscle cramping. You’ll feel weak and dizzy, and probably have a bad headache. You’ll have a rapid, weak pulse, and you’ll be sweating a lot.

One of the most alarming aspects of heat stroke is that, rather than excessive sweating, the skin becomes dry and hot. The person with heat stroke will become confused and agitated, and may have slurred speech and a high fever — we’re talking 104° or higher.

Seizures, coma and death can follow.

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How to enjoy a drink and avoid heat stroke

To be safest, consider abstaining from drinking in the summer heat. But you can enjoy the occasional cold alcoholic drink without falling victim to heat stroke if you do this one vitally important thing: drink water, too. Lots of water.

This seems like common sense, right? But how much water is enough?

Many people think that a glass of water for every glass of alcohol will protect you. But that isn’t really the case…

You’re probably urinating out a third more than the amount of alcohol you’re drinking. So, on a hot day, you’ll need two to three glasses of water for every alcoholic drink, just to break even.

You won’t feel thirsty since you’re already drinking. And don’t be fooled by your urine, either. It will look pale, the way it should when you’re properly hydrated. Except that alcohol isn’t hydrating you, it’s dehydrating you.

You should drink water every 30 minutes or so, while you’re actively drinking alcohol. I have a friend who insists on mixing beet powder into at least one glass of water on especially hot days. Beets help your body produce nitric oxide, which increases blood flow, even to the skin surface. This, along with sweat, has a cooling effect.

Eating salty foods while you drink is another way to hold onto fluids. So, pass the tortilla chips and pretzels, and enjoy some safer summer drinking.

Sources:

1. Here’s What Happens To Your Body When You Drink In The Heat — HuffPost
2. Why do I overheat after drinking alcohol? — Naked Scientists
3. Heat and alcohol–a dangerous combination — Hazelden

The post Why alcohol and summer heat is a recipe for heat stroke appeared first on Easy Health Options®.

Scientists are worried about the increasing number of “extreme heat events” and the major health risks they pose to people living in intensely hot environments like the southwestern U.S. states.

Spending a lot of time in the sun and heat can cause your body to overheat and lead to sunburn, dehydration and life-threatening conditions like heatstroke.

But one thing you may not be aware of is the impact heat can have on pre-existing health problems. Here are five medical conditions that can be made worse by exposure to too much heat…

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Arthritis

While many people experience a flare-up of their arthritis in cold and rainy weather, others see their symptoms increase in hot temperatures. One theory as to why this occurs includes changes in barometric pressure, which can cause joint stiffness, swelling and pain.

Also, dehydration caused by excessive heat can reduce the lubrication in your joints, increasing pain and inflammation.

Autoimmune conditions

If you have an autoimmune disorder like multiple sclerosis (MS) or lupus, heat exposure may cause your symptoms to flare up.

For instance, even small increases in core body temperature can worsen MS symptoms such as vision problems, weakness, pain and confusion. The effect of heat on MS is common enough that experts have named it the Uhthoff phenomenon. Once a person with MS cools down, the symptoms typically decrease in severity or possibly cease, at least temporarily.

Lupus flares can be triggered by extreme heat or exposure to UVA and UVB rays from the sun. Both of these factors decrease the clearance of dead skin cells, promoting the body’s immune response.

Heart disease

Your body works to get rid of excess heat by rerouting blood flow to the skin, so your heart is forced to pump harder whenever you’re in hot conditions. In fact, your heart may circulate two to four times as much blood in the summer as it does during cooler seasons.

In short, excessive heat puts a huge strain on your heart, which could quickly become life-threatening if you already have heart disease. Also, if you have atherosclerosis, your blood flow may be limited, which makes it more difficult for your heart to circulate blood when you’re overly hot.

If that wasn’t bad enough, some medications used to treat heart disease, like diuretics and beta-blockers, remove fluid from the body, increasing your risk of dehydration in extreme heat. Other drugs may interfere with heat regulation by blocking sweating, slowing the heartbeat or causing photosensitivity, a negative skin reaction to sunlight.

Migraine

Did you know heat makes you more susceptible to headaches? According to a Harvard study, your chances of a headache increase by 8 percent with every 9-degree increase in temperature.

Migraine is the most common type of headache that occurs during the hot months of summer. Exposure to a hot environment makes the blood vessels in your head expand, which can lead to the throbbing pain of a migraine.

Dehydration because of excessive sweating can also trigger migraine. Oddly enough, so can overcompensation by drinking too much water. Try to find a happy medium.

Respiratory conditions

Excessive heat can aggravate certain respiratory conditions. Harmful air pollutants tend to build up when the heat and humidity rise and this can exacerbate breathing problems caused by asthma, chronic obstructive pulmonary disease (COPD) and allergies. Pollen also tends to be high in the summer, which is another trigger for respiratory conditions.

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Tips to protect yourself from the heat

The easiest way to avoid hot temperatures is to stay indoors where there’s air conditioning. This is especially important between the hours of 10 a.m. and 2 p.m. when the sun and heat are at their strongest.

If you absolutely have to be outside, stick to shady areas as much as possible and take frequent breaks if you’re being active. And if you don’t have access to air conditioning or a fan, using cold compresses or ice on your forehead and neck, or taking a cool shower or bath, can help lower your body temperature.

You can also eat foods that help your body produce the nitric oxide it needs to increase blood flow to the skin to help you cool faster. Beets or beetroot juice is an excellent choice.

If you suffer from arthritis or an autoimmune disease, light activity like walking is important for managing your symptoms. But that can be difficult to manage when the mercury rises. Try to time your outdoor activities for early in the morning or close to sunset, when the temperatures aren’t so extreme.

One of the most important ways you can protect your health in hot weather is to stay hydrated. Drink plenty of water, even if you don’t feel thirsty. And don’t forget about electrolytes. Sweating causes you to lose both water and salt, so it might be a good idea to alternate water with sports drinks like Gatorade. If you enjoy milk, you may like to know it’s an excellent choice for rehydration, beating out sports drinks.

Be sure to limit your intake of alcohol and caffeine, since they’re diuretics and can lead to further dehydration.

Sources:

How the summer heat can affect your health—and ways to stay safe — The Checkup By SingleCare

The Effects of Heat on Your Heart — Tenet Health

5 ways you can get rid of that annoying summer headache — India Today

Managing Arthritis During the Summer — Carolina Arthritis

The post 5 health conditions made worse by summer heat appeared first on Easy Health Options®.

But one thing we need to remember is metabolism doesn’t just affect our weight. It breaks down our food into its component parts (proteins, lipids, energy, etc.) so that our bodies can use it to keep our cellular processes humming. And it eliminates metabolic byproducts that could harm our health if allowed to build up.

When your metabolism is working well, it can help you lose weight. It also gives you plenty of energy for daily activities and keeps you in good overall health. Poor metabolism does just the opposite. You feel tired and lethargic, and your weight starts to inch higher.

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How you can influence your metabolism

Some of how well your metabolism functions does depend on your age, genetics and body composition. But there are definitely things you can do to help kick it into gear.

For instance, getting exercise boosts metabolism for anywhere from 2 to 24 hours afterward. Strength training in particular helps increase your metabolism by building lean muscle tissue, which is metabolically active. Fat is not metabolically active tissue, so it drains rather than enhances your metabolism.

What and when you eat can also play a role in metabolism. One study found that when mice ate a high-fat breakfast, it turned on their fat metabolism, causing them to burn fat. Those that ate a breakfast high in carbohydrates only burned carbs.

Your drinking habits can also influence your metabolism in the following ways…

Drink like this for better metabolism

1. Play it smart when you drink alcohol.

When I wanted to lose weight, one of the first things I did was cut out alcohol completely. Alcoholic beverages tend to be loaded with empty calories, so I figured it would be a smart way to keep my daily calorie count low.

I also figured drinking alcohol was dragging my metabolism down. But it turns out that’s not exactly true.

As long as you keep your consumption moderate, alcohol won’t really impact your metabolism. That means sticking to no more than two drinks a day if you’re male and no more than one drink a day if you’re female.

2. Drink lots of water.

Turns out upping your water consumption is one of the easiest ways to support your metabolism. Drinking water increases your metabolism by up to 25 percent for nearly an hour afterward. This means drinking a few cups of water every hour will keep your metabolism performing at its peak throughout the day.

I’m a big fan of plain old water. But I know a lot of people who prefer coffee, tea and sweetened beverages to plain water, so they have a tough time hitting their recommended 8 glasses of water a day.

If you fall into that second camp, you can flavor your water with cucumber or a fruit like lemon or lime. Lemon in particular is rich in vitamin C, antioxidants and citric acid that can help remove toxins from the body and increase metabolism.

To make a tasty lemon detox water, take two cups of water and mix it with the juice of one lemon and one tablespoon of honey. You can add half a teaspoon of cinnamon for a gut health boost.

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3. Try adding a daily protein drink.

Many dieticians recommend protein for metabolism, as it is digested more slowly than fat or carbohydrates and requires the most energy to be broken down by the body.

Drinking at least one beverage a day that’s prepared with Greek yogurt, cow’s milk or protein powder may help curb your appetite and keep your metabolism high. You could do what I do and replace your usual breakfast with a protein shake, or you could have a protein drink as a mid-afternoon snack.

4. Drink a cup or two of green tea.

Green tea is somewhat of a weight loss powerhouse. It contains antioxidants called catechins that have been proven to increase fat burning and potentially boost metabolism. Also, the caffeine in green tea could help boost your energy and improve your exercise performance.

If you drink a lot of coffee, try replacing at least one cup a day with green tea. For best benefit, try to drink matcha, a type of green tea that contains a high concentration of catechins.

Sources:

4 drinking habits that can help boost your metabolism — Longevity.Technology

4 Drinking Habits That Speed up Your Metabolism After 50, Say Dietitians — Eat This, Not That!

The post 3 beverages to drink for better metabolism appeared first on Easy Health Options®.

That is what happened to me on a memorable and long flight back from Asia…

I felt sick for four hours in the midst of a 13-hour flight, and I was so stressed over the ill feelings that I forgot I knew how to allay them.

Finally, my recall triumphed and I was able to get a handle on it all. Here’s what I did…

In-Flight Sickness

There are many reasons people feel ill while flying. Motion sickness is among the most common and benign. Other problems like food poisoning, norovirus, bacteria from tray table handles — and microbes from the seats and the bathrooms can be worse.

The airlines can do only so much to help you feel better. They conveniently place a handy bag for vomit in the seat back in front of you. And the service staff is quick with a ginger ale and, in some cases, Tylenol.

But aside from these things, there is little they can, or are equipped, to do.

On my ill-fated half-day, overnight flight back from the Philippines, I experienced a number of ill-feeling symptoms all at once. It started with clammy hands and then sweating. This was followed by stomach cramps and a jittery digestive tract. Next came the dry heaves and headache, followed by some unsavory and not-so-dry heaves.

I was standing outside the onboard restrooms, unable to sit or close my eyes. Every time I did, the room spun and I felt even sicker. I looked at the clock on my cellphone to see when we would land. Not for another eight hours! What to do?

I felt so sick I was trembling. I looked around to see it if was food poisoning from the plane food, but no one else seemed to be suffering. It was probably a result of the fried and overly sweet foods in Manila that I am unused to, as well as bacteria in the water. While I did my best to drink only mineral water, the ice, soups and coffee were made with tap water.

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In-Flight Solutions

After about two hours of this, the steward made a comment: “Too bad there’s no doctor on board.”

Well, that was my eureka moment!

Funny how I can help others who are not well and have a seemingly never-ending stream of advice to offer. But when it comes to me, being ill myslef, I dwell in the illness and forget I probably know a solution.

So I set about making a short list of solutions. Within 30 minutes, I was feeling 70 percent better.

Here are the solutions I used to help relieve my in-flight illness. I present them here as tips to make them easier to remember…

1. Even though I was nauseated, I drank two bottles of water. It is important to stay hydrated by drinking plenty of water. Avoid coffee, tea and soda; these are dehydrating. Feelings of nausea can be caused in part from dehydration and food that is “stagnant” or not able to move smoothly through the digestive tract.

2. I focused lightly on a spot on the seatback in front of me to help still the jumping images. It is best to stop reading, gaming and watching movies when feeling motion sickness or nauseated. Otherwise, the words passing by and fast-moving images on the screens can cause more motion sickness.

3. I slowed my breathing, inhaling and exhaling in counts of six seconds to control the heaves and relax the nerves. This also helped me feel less anxious about being sick on board the plane while feeling more optimistic that the ill feelings would pass.

4. I settled my stomach first by sipping ginger ale. Ginger is so good for calming the stomach, aiding digestion, quelling nausea, alleviating headache and dizziness, and detoxifying. I then remembered that I had strong ginger candies in my bag that I had packed for such an occasion. They are called Chimes ginger candies and are strong and made from ginger puree. They worked rather quickly. You want to find a ginger candy that does not contain too much sugar or syrups. Here is the website for Chimes. (I purchased my bag in Marshalls.)

5. I applied self-acupressure to two sets of points, one on my hand and the other on my stomach. These points are indicated for digestive issues and stomach problems:

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Stomach 25 – Tianshu (“celestial point”): This point is located two thumb widths away from either side of the belly button. Simply place your thumbs together on the side of the area and press. The points are on both sides.

Simply press these points until you feel a sensation and hold or massage for 30 seconds. Repeat as often as you like. These points are for abdominal distention, constipation and diarrhea, gas pains and amenorrhea. According to the theories of Chinese medicine, they work by regulating the spleen, stomach and intestines, dispelling dampness and heat (sweaty and burning feelings) while regulating energy and blood.

Large Intestine 4 – Hegu (“joining valley”): This point is located in the webbing between your index finger and thumb, on both hands. If you touch these fingers together, a slight mound forms between the fingers, in the webbing. Simple pinch this point with the fingers of the other hand and hold for 30 seconds, massaging it afterward as frequently as you like.

This point is indicated for headache, dizziness, congestion, nosebleed, dysmenorrhea, amenorrhea, gastric pain, abdominal pain, constipation and diarrhea. According to the theories of Chinese medicine, this expels wind, tonifying the energy, strengthening immunity, stopping pain and regulating the face and head.

Pre-Flight Tips

The most important thing I realized during my experience is that people need to prevent in-flight sickness; being prepared is the best way to do this.

Pre-flight tips:

1. Don’t let yourself board the plane too hungry or too full. Avoid greasy food before takeoff.

2. Bring plenty of water with you on board, (as security allows) to keep yourself hydrated.

3. If you are prone to motion sickness, take along ginger candy, ginger tea or products like Dramamine, Bonine and Scopolamine patches. Holding a cold can of soda behind the ear also helps.

4.  If you can select your seat ahead of time, choose a window seat by the wing; this is the most stable area in cases of turbulence.

5. Bring a list of remedies and solutions in your bag (or print this article) and refer to it if you get sick while flying.

Here’s to your next uneventful flight!

The post Sick during air travel: What to do appeared first on Easy Health Options®.

Water is essential for protecting the spinal cord, removing waste through urination and sweat, regulating temperature and lubricating joints.

Some of your most vital organs are composed of up to 80 percent water.

Your heart is one of those vital organs, and it is particularly vulnerable to dehydration. In fact, being even mildly dehydrated can affect your heart as much as smoking a cigarette can.

But you might be shocked to learn just how much being poorly hydrated, especially during middle age, can increase your risk for heart failure later in life.

Two recent studies spell the risks out pretty clearly…

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Blood sodium predicts heart failure and poor blood pumping

Heart failure is a chronic condition that develops when the heart does not pump enough blood for the body’s needs. It is more common in adults aged 65 and older.

Two recent studies highlight the crucial link between consistent hydration and preventing heart failure.

Both studies were led by Dr. Natalia Dmitrieva, a researcher in the Laboratory of Cardiovascular Regenerative Medicine at the National Heart, Lung, and Blood Institute (NHLBI), part of the National Institutes of Health.

The first study, presented to the European Society of Cardiology in August 2021, examined two things:

• Whether the concentration of sodium in the blood at middle age predicts the onset of heart failure 25 years later
• The connection between levels of hydration and left ventricular hypertrophy, a thickening of the left ventricle (the heart’s main pumping chamber). Left ventricle thickening often precedes a diagnosis of heart failure.

A group of nearly 16,000 adults ranging in age from 44 to 66 were divided into four groups based on their average blood sodium concentration. Over five visits, they were evaluated until they reached an age range of between 70 and 90 years old.

Two patterns emerged:

• Higher blood sodium levels were associated with both heart failure and left ventricular hypertrophy 25 years later.
• When blood sodium was more than 142mmol/l (millimoles per liter), the risk of both conditions began to increase

High sodium levels indicate dehydration and heart failure risk

You may be thinking, well, that makes sense. They tell us to watch our sodium intake to control blood pressure.

But eating too much salt isn’t the only way you end up with too much sodium in your blood. As fluid levels decrease, your sodium levels also go up.

In March of this year, Dr. Dmitrieva and three other scientists from the National Heart Lung and Blood Institute (part of the National Institutes of Health) published another  study.

This time, they assessed the hydration status of nearly 12,000 healthy adults by looking at their levels of serum sodium. Because high serum sodium is paired with low hydration, this helped identify a group that was at risk of developing both heart failure and left ventricular hypertrophy.

“Serum sodium and fluid intake can easily be assessed in clinical exams and help doctors identify patients who may benefit from learning about ways to stay hydrated,” says study co-author Dr. Manfred Boehm, who leads the Laboratory of Cardiovascular Regenerative Medicine.

In other words, assessing levels of sodium in the blood is a good way for doctors to identify patients who are at risk of dehydration and heart failure.

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How to stay hydrated

You would think it would be easy to tell if you’re hydrated or not. But the truth is it’s easy for dehydration to sneak up on you.

Being thirsty is an obvious sign, but you might not realize that being irritable, constipated or suffering from headaches can also signal dehydration.

Drinking water is the obvious way to stay hydrated.

But it’s not the only way. In fact, there’s evidence that milk may be even better than water or sports drinks at rehydrating your body after a workout session.

And don’t forget that many fruits, vegetables, and other foods are naturally full of water. Here are eight of them.

In case you’re wondering how much is enough, the authors of the studies discussed here recommend 6-8 cups a day for women and 8-12 cups a day for men.

Sources:

Good hydration may reduce long-term risks for heart failure — Science Daily

Middle age serum sodium levels in the upper part of normal range and risk of heart failure — European Heart Journal

Drinking sufficient water could prevent heart failure — Eureka Alert

The post Avoiding heart failure is the best reason to stay hydrated appeared first on Easy Health Options®.

Low blood pressure isn’t something we pay as much attention to … but we should.

Low blood pressure, or hypotension, comes with its own set of troublesome symptoms. And, just like high blood pressure, it may also be a signal of other things going wrong in the body.

Here’s everything you need to know about the causes, symptoms and treatment of hypotension.

What causes low blood pressure?

There can be several reasons behind low blood pressure. Some of them serious and others, not so much.

Widening of blood vessels (vasodilation) is one possible cause and can result from a problem with medication dosage or a few other issues.

Just as high blood pressure is a result of constricted blood vessels that offer less room for blood to move around, low blood pressure can result from the widening of blood vessels.

Normal healthy blood vessels constrict and open wide to “push” blood through the body. So, vasodilation is a good thing. There’s more room for blood to spread out, so blood exerts less pressure on the vessel walls.

Medication taken for hypertension can cause vasodilation. But if the dosage is wrong it may work too well.

This is why if you’re on medication, it’s important to work with your doctor to monitor how it’s affecting you, and to never take more medication than you’ve been prescribed.

Other things that cause more vasodilation than is warranted include nerve damage from a spinal injury, serious bacterial infections, and Addison’s disease, which weakens the adrenal glands.

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Less blood. If you’re not drinking enough, or if you have anemia, you could have low blood pressure. Adequate hydration can take blood volume back up. Anemia should be treated based on its cause.

Diuretics are medications commonly taken to reduce swelling and high blood pressure. If your dose is off, they will work a little too well and result in dehydration and hypotension.

Hypothyroidism (underactive thyroid). Many people don’t realize that thyroid hormones have an effect on the force and speed of your heartbeat and blood pressure. This condition can slow the rate and cause both higher blood pressure and low blood pressure.

Hypothyroidism can be especially hard to diagnose. I’ve written previously about why thyroid tests sometimes miss the mark.

Orthostatic hypotension. Older adults are more prone to feeling lightheaded and dizzy when they stand too quickly. They’re more likely to have a lower volume of blood in the body. It takes longer to get more blood to the head to replace the blood needed in the lower body for standing. Even mild dehydration can make this effect more pronounced.

Heart problems. If your heart isn’t pumping quickly enough, your blood pressure could be reduced. This could signal other conditions that need to be taken care of, such as hormonal problems, valve damage or misfiring electrical signals. Your doctor would need to perform tests and diagnostics to check out these possible causes.

How do I know if my blood pressure is low?

If your blood pressure reading is lower than 90 over 60, your doctor will likely tell you that you’ve got hypotension.

But more often, it’s the symptoms of low blood pressure that are the first clue.

You may feel dizzy and nauseous. You’ll experience a lack of energy, possibly a feeling of depression, and you’ll find it hard to think straight (better known as “brain fog”).

Other possible symptoms include blurry vision, clammy skin, rapid breathing and chest pain.

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What to do about low blood pressure

Clearly, if you are having any of the symptoms mentioned above, you’d want to head straight to your doctor to make sure nothing is seriously wrong.

If you’re on medication, he may need to double-check to dosage and also decide if further tests are needed depending on your medical history, including checking for anemia, a B12 deficiency and checking for heart problems.

But there are some of us who just have low blood pressure, and I’m one of them.

These are tips I follow that have been shown to help low blood pressure:

• Salt is known to raise blood pressure. Check with doctor to see if he thinks adding extra to your diet could help.
• Unless your fluid intake is restricted for a health reason, try drinking more water. It can help push your blood volume up which, in turn, raises blood pressure
• Alcoholic drinks are dehydrating. Avoid them or drastically cut down.
• If your pressure drops after eating, eat several smaller, low-carb meals throughout the day instead of the big three.
• Try compression socks to improve your circulation.

Sources:

Visual Guide to Low Blood Pressure — Web MD

10 Essential Facts About Orthostatic Hypotension — Everyday Health

Everything You Need to Know About Low Blood Pressure — Healthline

12 signs and symptoms of hypothyroidism–Medical News Today

The post Weird causes and signs of low blood pressure appeared first on Easy Health Options®.

Water is essential for protecting the spinal cord, removing waste through urination and sweat, regulating temperature and lubricating joints.

However, if you don’t drink enough water, over time you actually become less thirsty.

If you don’t drink enough water regularly, some troublesome symptoms begin to appear. Allergies, digestive problems and other conditions show up to let you know your body is drying up.

Your heart is one of those vital organs that are mostly water, and it is particularly vulnerable to dehydration. In fact, being even mildly dehydrated can affect your heart as much as smoking a cigarette can.

But you might be shocked at just how much your hydration levels, especially during middle age, can impact your risk for heart failure…

Dehydration is a predictor of heart failure

According to a study presented this summer to the European Society of Cardiology, staying well hydrated throughout life could reduce the risk of developing heart failure.

The study examined two things:

• Whether serum sodium concentration (the concentration of sodium in the blood) at middle age predicts the development of heart failure 25 years later
• The connection between hydration and left ventricular hypertrophy, a thickening of the heart’s main pumping chamber (the left ventricle), which often precedes a diagnosis of heart failure.

A group of 15,792 adult participants in the Atherosclerosis Risk in Communities (ARIC) study were the subjects of this study. They ranged in age from 44 to 66 when first recruited.

By dividing participants into four groups based on their average blood sodium concentration and evaluating them over five visits until age 70 to 90, some clear patterns emerged.

• Higher serum sodium concentration in midlife was associated with both heart failure and left ventricular hypertrophy 25 years later.
• The risks of both left ventricular hypertrophy and heart failure at age 70 to 90 began to increase when serum sodium exceeded 142 mmol/l in midlife.

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What does this mean for you

The conclusion of this study states: “The data suggested that a small degree of hypohydration induced by moderate exercise and fluid restriction significantly impaired endothelial function.”

Translation: even a mildly sweaty exercise session, and forgetting to drink afterward, could harm your heart.

And here’s something else that may surprise you.

Dr. Natalia Dmitrieva of the National Heart, Lung, and Blood Institute, and author of this study, says:

“It is natural to think that hydration and serum sodium should change day to day depending on how much we drink on each day. However, serum sodium concentration remains within a narrow range over long periods, which is likely related to habitual fluid consumption.”

Translation: You can’t make up for a week of poor hydration by drinking more water the following week. Your blood sodium is tied to your hydration habits in general, so it’s important that you’re consistent in drinking enough water — if you want to save your heart.

If the thought of guzzling water all day doesn’t appeal to you, fear not. Research has shown that milk is an ideal drink for replacing lost fluids.

And many healthy foods are largely composed of water: watermelon (92%), strawberries (91%), grapefruit (88%), and bell peppers (92%) are just a few examples.

Instead of sports drinks that are often loaded with sugar, try potassium-rich coconut water as an alternative to plain water.

Unfortunately, if you’ve already been diagnosed with heart failure, drinking more water won’t help, as more water in the bloodstream makes it harder for the heart to pump. Heart failure patients have to practice fluid restriction to avoid overloading the heart.

The takeaway: Stay hydrated now, and your heart will thank you when you’re older.

Sources:

Drinking sufficient water could prevent heart failure — Eureka Alert

The effect of hypohydration on endothelial function in young healthy adults — European Journal of Nutrition

What is the average percentage of water in the human body? — Medical News Today

Hydrating foods: The top 20 and their benefits — Medical News Today

The post The drink that slashes your risk of heart failure appeared first on Easy Health Options®.

And if you do, this year could be different!

Why?

Because thanks to researchers at the University of Colorado Anschutz Medical Campus we now know that losing weight could be as easy as drinking a glass of water.

The vasopressin/obesity connection

Yup, you read that right… drinking more water could be the one key you need to win the weight loss battle.

Sound too good to be true?

Well, here’s why those Colorado researchers say it works…

The scientists began their researcher with just a question — why is the hormone vasopressin, which maintains the body’s water levels, elevated in people with obesity and diabetes?

So, they dived right in…

They fed mice sugar water, specifically fructose, and found that it stimulated their brain to make vasopressin. And the vasopressin in turn stored the water as fat which resulted in dehydration and triggered obesity.

Let’s walk through that again.

Eating sugar elevates vasopressin. Vasopressin causes dehydration. And you become obese.

Got it?

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Reversing the process

Now, for the good news…

The researchers then treated the mice with non-sugary water and found that it reduced the obesity.

In other words, just drinking water made the mice lose weight.

“We found that it does this by working through a particular vasopressin receptor known as V1b,” he said. “This receptor has been known for a while but no one has really understood its function,” said the study’s lead author Miguel A. Lanaspa, Ph.D.

This means that when you drink water, you suppress the vasopressin hormone and block the dehydration that can stimulate the formation of fat. And you can actually accelerate your weight loss!

According to the researchers, their findings back up observations showing that obese people often have signs of dehydration. It also explains why high salt diets can lead to obesity and blood sugar problems.

And it means drinking more water could prevent and treat obesity and even ward off the collection of metabolic syndrome, which increases your risk of stroke, high blood pressure and type 2 diabetes.

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Grab a glass for weight loss success

So, if you’re ready to finally to finally succeed in your resolution to lose weight this year, drink up!

Water is your key to pushing down your vasopressin levels that result in dehydration and fat storage.

Easy ways to drink more water each day include:

• Drinking an 8 oz. glass after each time you go to the bathroom.
• Adding flavoring with slices of cucumber, ginger or mint to your pitcher.
• Making it a rule to drink water before every meal.
• Keep extra water bottles filled around your house, in your purse and even in your car.
• Drink a glass while you’re waiting for your morning coffee.
• Try a smart water bottle that measures your .take and sends you reminders to drink more via an app on your phone.

To decide how much to drink, consider the recommendations from the Institute of Medicine (IOM) who says that men should set a goal of 13 cups (about 3 liters) of fluid each day and sets the magic number for women as 9 cups (just over 2 liters).

Water may be an effective treatment for metabolic syndrome — EurekAlert!

Metabolic Syndrome — Mayo Clinic

How Much Water Should I Drink Daily? — WebMD

The post The drink that drives down your fat-triggering hormone appeared first on Easy Health Options®.

But with spending time outside in warmer, and eventually hot, weather, comes the danger of dehydration.

It’s a lot easier to fall victim to dehydration than you might think. It doesn’t take strenuous exercise or heavy sweating. And even mild dehydration can be as bad for your heart as smoking a cigarette and can contribute to heart disease and stroke.

That’s why it’s so important right now to get enough water throughout the day. But there’s just so much water you can drink, right?

It’s good to know that there are healthy foods that are perfect for replacing water and keeping you well hydrated. Some are pretty obvious, but some may surprise you.

And all have other amazing health benefits beyond keeping you well hydrated.

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8 foods that will keep you well hydratedWatermelon.

1. Let’s start with the obvious one. Watermelon definitely earns its name. A 1 cup serving contains over a half cup of water. Watermelon is one of many foods on this list that has a very low-calorie density. Also known as energy density, it’s the number of calories in each gram of food. Like many fruits and vegetables, watermelon is a great food if you’re trying to lose weight. It has lots of water and fiber, so a relatively large portion will fill you up nicely but carries few calories.

2. Milk. It may surprise you that your best choice for a drink to replace fluids is a glass of milk. When we sweat, we lose sodium along with water (that’s why our sweat is salty). We also lose potassium, and too much lost potassium can lead to hard arteries, heart disease and stroke. Studies have shown that skim milk is better than either water or electrolyte beverages at replacing both fluids and minerals.

3. Peaches. A medium peach has only 60 calories but is close to 90 percent water. Peaches are also rich in Vitamins A and C, B vitamins and potassium. Biting into a juicy peach is one of summertime’s greatest pleasures. Or, you could try this refreshing peachy green tea cooler.

4. Broths and soups. I can hear you thinking: soup? In the summer? A cold soup like gazpacho not only replaces fluids, it lowers blood pressure! Find an easy gazpacho recipe here.

5. Celery. If you want a good, satisfying crunch with next to no calories and tons of water and fiber, celery is your veggie. Like drinking milk, eating celery adds needed potassium to your diet, along with vitamin K, which is essential for blood clotting. It’s easy to add celery to your diet. Eaten raw, it’s great dipped into hummus or Greek yogurt. It can also be added to soups and salads.

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6. Cauliflower. Here’s one that surprised me! Cauliflower is not a food I’d think of as having a lot of water. However, a cup of cauliflower provides more than a quarter cup of water, 3 grams of fiber and only 25 calories.

7. Cottage cheese. About 80 percent of its weight comes from water. It’s also high in protein, calcium, phosphorus, selenium and B vitamins.

8. Bell peppers. I often slice up red peppers and eat them for a snack. More than 90 percent of their weight comes from water. One half-cup serving of raw red sweet pepper contains 142 mg of vitamin C and only 20 calories. That’s about twice as much Vitamin C as there is in a whole orange!

The bottom line on staying hydrated

Drinking water will never go out of style. It’s important that you drink throughout the day, especially in hot weather… and most especially when you’re thirsty.

But to give your body the amount of fluid it’s calling for, there’s nothing wrong with getting some through these and other healthy, hydrating foods.

Sources:

1. 19 Water-Rich Foods That Help You Stay Hydrated — Healthline
2. https://pubmed.ncbi.nlm.nih.gov/17459189/ — PubMed.gov
3. A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index — The American Journal of Clinical Nutrition
4. Comparing the rehydration potential of different milk-based drinks to a carbohydrate–electrolyte beverage — Applied Physiology, Nutrition and Metabolism

The post 8 tasty ways to stay hydrated as it warms up appeared first on Easy Health Options®.

Do you ever find yourself overcome by food cravings so strong your willpower goes out the window?

Like when you’re on the road and all of a sudden you need something crunchy and salty. Or when you’re relaxing comfortably on your couch and you get this crazy urge to raid your cabinet for any chocolate you can find.

It’s like your stomach has a mind of its own. And it can be pretty darn inconvenient, especially when you’re trying to eat healthily.

But if you find yourself craving certain foods over and over again, it’s actually more than just inconvenient. It’s a sign of what’s really going on with your health…

The post Don’t ignore these 4 food cravings appeared first on Easy Health Options®.

Bladder infections travel in packs. Once you get one, there’s a good chance another one’s not far behind.

In fact, more than a quarter of women get a second bladder infection within six months of their initial infection. And between 44 and 77 percent of women get a second bladder infection with a year of their initial infection. Yikes!

But there is something you can do to slash your risk of a second infection almost in half…

Drink tons of water.

I know. I know. That’s obvious advice. But how well are you practicing it?

It’s easy to slack off on your water intake when your bladder’s feeling good. It’s when that icky, irritated feeling resurfaces that you start pumping the fluids again.

Plus, you’d be surprised how many women think they’re drinking enough water when they’re not.

So, for the sake of your bladder health, let’s look at how much water you need to drink to keep your bladder healthy (hint: it’s more than you’d expect!)

Extra water tackles recurring bladder infections

Researchers at the University of Texas Southwestern Medical Center recently asked women with recurrent bladder infections to up their water intake. And these women experienced amazing results.

Women in the study were drinking less than six eight-ounce glasses of water per day on average. So, they weren’t quite hitting that eight-glass target most of us shoot for.

Researchers asked them to up their water intake 1.5 liters per day for a year. That’s another six eight-ounce glasses of water per day. By increasing their water intake by double (or in some cases more), they were able to slash the number of bladder infections they got in half compared to women who didn’t drink extra water.

All in all, they were able to decrease their bladder infections, increase the amount of time between bladder infections and reduce the number of antibiotics they took. That’s a big deal for women with chronic bladder infections. But if you are one, you already know.

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Drink more water

This study’s a great reminder that the simplest health advice is usually the best… no matter how obvious it seems.

So, if you think you’re drinking plenty of water, but you don’t measure your water intake daily, start. You might learn that you’re not drinking as much as you thought.

Even if you are drinking eight cups of water per day, there’s a good chance this isn’t enough… especially if you have frequent bladder infections. Increase your intake to 12 cups per day like the women in the study and see if your infections become fewer and farther between as theirs did.

Of course, there is such a thing as drinking too much water. It’s called water intoxication or water poisoning and it can be dangerous (even fatal), so don’t go overboard.

Water intoxication is typically only a problem if you drink a lot of water quickly. So, if you drink 12 glasses of water spaced out throughout the day, you should be safe.

If you’re looking for easy (and tasty) ways to up your water intake:

• Infuse a pitcher of water with fruits or veggies. There’s nothing quite as refreshing as ice-cold cucumber water.
• Drink herbal tea and sparkling water. They both count toward your daily water tally. But caffeinated beverages and sweetened beverages don’t.
• Keep a water bottle on hand at all times. If the water’s there, you’re more likely to drink it. Plus, this makes it easier to keep track of how much you’re drinking, since you know the exact size of your bottle.
• Set reminders on your phone. If you frequently forget to drink water throughout the day, set reminders on your phone or use the old-school method—strategically placed post-it notes that say “Drink More Water!”

Sources:

The post The simple solution that slashes frequent bladder infections almost by half appeared first on Easy Health Options®.

Water is like the oil in the machine. And we all know what happens to a car when the oil level gets too low.

The engine burns itself out and dies.

Mahatma Gandhi survived 21 days without food. But four days is about as long as a person can go without water.

Dehydration is a real health threat that many people don’t take seriously. They think it only happens to someone trekking through the desert, or to marathon runners or other athletes.

This is a dangerous misconception.

The dehydration epidemic

When New York Hospital-Cornell Medical Center surveyed 3,003 Americans on their drinking and activity patterns, they discovered that at least 75 percent were actually losing fluid on a daily basis. In other words, they were chronically dehydrated.

That begs the question: how much water do we really need to drink?

Most of us know the “8×8” rule (eight 8-ounce glasses per day).

The U.S. National Academy of Sciences recommends 104 ounces for adult men (about 13 cups) and 72 ounces for women (about 9 cups).

If this seems like a lot, keep in mind that the water you consume in the form of foods counts toward this total.

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What does water do for you?

In case you’re wondering what the big deal is about getting enough water, stop for a moment to consider the fact that water is necessary to:

• Regulate body temperature through sweating and respiration
• Flush waste, mainly through urination
• Protect your brain and spinal cord by acting as a shock absorber
• Form saliva
• Lubricate joints
• Deliver oxygen throughout the body
• Allow all our cells to grow and reproduce (when this doesn’t happen, you’re at higher risk of premature aging!)

Given all of the above, it stands to reason that not getting enough water can have serious health consequences.

One study showed that being even mildly dehydrated did the same damage to the heart as smoking a cigarette.

7 signs that you’re dehydrated

Dehydration can happen to anyone, at any time of the year. More often than not, it’s a result of insufficient water intake, rather than excessive sweating.

Dehydration is often the reason for the following seven symptoms. If a few of these occur together and are ongoing, pay attention:

1. Bad breath. If you’re not producing enough saliva, bacteria overgrowth in the mouth can cause foul breath. Your lips and tongue will also feel dry.
2. Dark urine. Urine that’s dark yellow or orange usually signals a lack of water. (It could also indicate a problem with the liver, so pay attention to this symptom).
3. Muscle cramps. Dehydration is only one reason for this. But if the weather is cool and your cramping is spreading from one muscle group to another, it’s likely that dehydration is the cause.
4. Craving sweets. When your body lacks water, the liver has a hard time releasing glucose, and your body will crave sugar to make up for this missing energy source.
5. Clearly, a headache can have many causes. But even mild dehydration can bring on a headache or migraine. It’s always a good idea to drink a glass of water at the first sign of a headache.
6. Brain fog and irritability. If a glass of water helps alleviate these, you can be sure you’re dehydrated.
7. Hunger, even right after a meal. Thirst and hunger cues come from the same part of the brain. If you feel hungry even though you’ve just eaten, you’re probably thirsty.

Tips for staying hydrated

Keep water handy. Make it easy to get enough water. Stash a bottle in every room. If it’s there, it’s a simple matter to take a few sips, no matter what you’re doing.

If you’re not a fan of plain water, add lemon, lime, strawberries or other fruit. Add cut fruit to ice cubes. Or drink unsweetened fruit-flavored seltzer.

Try herbal tea. Tea, after all, is made of water. And there are endless varieties to try. A pitcher of iced tea on a hot day is just what the doctor ordered! Or try this peachy green tea cooler recipe.

Choose hydrating snacks. Trade your pretzels and popcorn for fresh or frozen fruit, smoothies, celery with peanut butter or veggies and hummus.

Choose these summer fruits and veggies for their high water content:

• Watermelon – 92% water
• Strawberries – 91%
• Cantaloupe – 90%
• Peaches 89%
• Zucchini 94%
• Tomatoes 94%
• Spinach 91%

One word of caution

After all of this, it may surprise you to hear that there’s actually a danger of going overboard and drinking too much water.

Overhydration, also known as water poisoning, usually occurs in elite athletes, long-distance runners and military members involved in training.

Drinking too much water results in hyponatremia, where the sodium concentration of the blood is abnormally low.

Also be aware that diuretics (water pills), antidepressants and prescription pain medications may interfere with the kidneys’ ability to regulate sodium levels. If you take any of these medications, check with your doctor before drastically increasing your water intake.

The post Dehydration may be the reason for your aches, foggy brain and premature aging appeared first on Easy Health Options®.