HealthShare

Spring is ripe with a variety of healthy vegetables and fruits; many boast impressive nutrient profiles. Take some time to spring clean your diet. According to many health experts eating food plans, that include the following, as your food/fuel, can ease symptoms of chronic disease and inflammation in our bodies.  Food is literally our fuel. Eat better for a strong, long-term immune boost.

• Broccoli and Cauliflower have vitamins A, C and E that increase needed antioxidants.
• Eggplant and dark berries have anthocyanin, a powerful antioxidant with anti-viral benefits.
• Leafy greens are all lutein loaded for anti-inflammatory help.
• Oranges, mangos and strawberries have vitamin that will boost white cell production.
• Onions and garlic have allium sulfur compounds that fight germs.
• Pumpkin, sweet potatoes and carrots have beta-carotene to increase immune cell activity.
• Red Peppers have both beta-carotene and vitamin C.
• Finally, Yes.  Red Wine has catechin which supports antioxidant activity.

So, spring clean your diet over the next few weeks, include, as many of these foods, as you daily fuel.  See how much better you feel. Go for small and yummy victories, every day.

Feeling quarantine funky? Check your water gauge.  As we adjust to being home, we are more alert to how we are feeling. Increasing your water intake can be your secret solution

Adjust your water intake to the chart below and you will feel better. Yep, 2 liters of water a day, if you are between 150 and 200 pounds. This means WATER,  NOT juice, coffee, tea, soda (diet is more dehydrating), regular soda and alcohol! 

100 pounds	50 ounces
150 pounds	65 ounces
200 pounds	70 ounces

 1.Water is a main component of saliva. Saliva also includes small amounts of electrolytes, mucus, and enzymes. It’s essential for breaking down solid food and keeping your mouth healthy. Saliva has important functions, including: flushing out waste from your body, regulating body temperature, helping your brain function.

2. Water regulates your body temperature. Staying hydrated is crucial to maintaining your body temperature. Your body loses water through sweat during physical activity and in hot environments. Your sweat keeps your body cool, but your body temperature will rise if you don’t replenish the water you lose. That’s because your body loses electrolytes and plasma when it’s dehydrated.

3. Water protects your tissues, spinal cord, and joints. Water consumption helps lubricate and cushion your joints, spinal cord, and tissues. This will help you enjoy physical activity and lessen discomfort caused by conditions like arthritis.

4. Water helps excrete waste through perspiration, urination, and defecation Your body uses water to sweat, urinate, and have bowel movements. Your kidneys are also important for filtering out waste through urination. Adequate water intake helps your kidneys work more efficiently and helps to prevent kidney stones.

5. Water helps maximize physical performance. Water hydration also affects your strength, power, and endurance. Negative effects of exercise in the heat without enough water can cause serious medical conditions, like decreased blood pressure.

7. Water aids in digestion.  Experts confirm drinking water before, during, and after a meal will help your body break down the food you eat more easily. This will help you digest food more effectively and get the most out of your meals.

8. Water helps with nutrient absorption in food breakdown, water also helps dissolve vitamins, minerals, and other nutrients from your food. It then delivers these vitamin components to the rest of your body for use.

9. Water improves blood oxygen circulation. Water carries helpful nutrients and oxygen to your entire body. Reaching your daily water intake will improve your circulation and have a positive impact on your overall health Water also helps you absorb important vitamins, minerals, and nutrients from your food, which will increase your chances of staying healthy.

 10. Aids in cognitive function. Staying hydrated is key to staying in tip-top cognitive. Insufficient water can negatively impact your focus, alertness, and short-term memory or cognition.  Not getting enough water can also affect your mood. Dehydration may result in fatigue and confusion and a sense of anxiety.

Dehydration or hypohydration occurs when a loss of fluids, like water exceeds fluid intake. Even a minor change in fluid concentrations can result in dehydration. It is, therefore, necessary to drink, throughout the day or you may become chronically Bad Breath Is a Possible Warning Sign of Dehydration

Bad Breath: Saliva has antibacterial properties and dehydration can prevent your body from making enough saliva.

Dry or Flushed Skin: A lot of people think that people who get dehydrated are really sweaty, but in fact, as you go through various stages of dehydration, you get very dry skin?  When pinched, the skin of a dehydrated person may remain “tented” and take some time to return to its normal, flat appearance.

Alcohol is a major factor in dehydration. Consuming more than 1-7 drinks a week for women and 7-14 drinks a week for men could be a clear indication of chromic dehydration

Muscle Cramps Are a Dehydration Symptom. When your body loses enough fluid, it’s unable to cool itself off adequately. One common symptoms to look out for is muscle cramps, which can happen while exercising, particularly in hot weather.

Fever and Chills are symptoms of dehydration.  You may sweat profusely while your skin is cool to the touch. Fevers will worsen dehydration. The higher the fever, the more dehydrated you may become. Unless your body temperature decreases, your skin will lose its cool clamminess and then become hot, flushed, and dry to the touch. At this point, it’s important that you cool yourself down immediately.

Headaches are often the most common symptom of dehydration. Even  mild dehydration can cause a dehydration headache and  may trigger a migraine headache. Although various factors besides dehydration can cause headaches, drinking a full glass of water and continuing to sip more fluids during the day is an easy way to ease your pain if, in fact, dehydration is a culprit.

Now, go pour yourself a big glass of water enjoy the benefits.

How is your COVID Survival Kit holding up? Months ago, we all got on the bandwagon to have our COVID survival kits packed and ready. None of us packed enough for this long, right? How depleted has yours become? As we move into colder, darker winter months, let’s refresh.

We need to be aware of long-term effects, everyone is having with the prolonged effects like, isolation.  As we grow up, the cost of our happiness increases. These last months have been a costly period in many lives. We may have routed our happiness through education, having a family, developing social relationships, or even by keeping busy doing various activities. Happiness need not become dependent on someone else, or by doing or obtaining “something” In these stressful times you must find a way embody happiness and you will make better decisions for your life to become more full and  enriched.

 Happiness and kindness are twin sisters of emotion. Mark Twain is attributed with “Kindness is a language that even the deaf can hear and the blind can see”.  Be kind to yourself and share some joy with humanity.  Be a summer solstice in the winter that is coming our way. 

If you need a Survival Kit refresher, the following items should be readily available in your home.

1. Masks, 1 for each day of week is best, all that can be washed cleaned after every outing.
2. Good thermometer, offering instant reading and fever warning system.
3. Medications: acetaminophen for fever, ibuprofen for anti-inflammatory body aches, cough medicine, that includes dextromethorphan.
4. Hand sanitizer and sanitizer wipes to keep on your person.
5. Get the 2020 Flu Shot.
6. Work on building and supporting your immune system, it hasn’t had much to do in these anti-bacterial months.
7. Fluids, juices and waters that include electrolytes, pushing 60 ounces a day.
8. Natural honey for that “tickle cough”.
9. Find a “go-to” mediation for daily stress reduction.
10. Sun glasses or glasses, act as an extra precaution while social distancing.
11. Remember 3 W’s   Wear Mask Wash Hands ( HOT soapy water)  Watch Distance.
12. Most important! Make plans for specific social connections. How do you plan on staying in touch with family, friends, or neighbors, when we are not outside enjoying the summer sun?  Try being the summer solstice for this winter, to as many people as you can. You will reap the rewards. Stay healthy, stay safe. 3W’s!