We are constantly hearing of water’s undisputed health benefits.  It is one of the most vital of all the nutrients, yet, for many it is perceived as having little or no value at all.  Whether it is for weight loss or just good health maintenance, cool refreshing water is the clear advantage!

Did you know…

• You can survive long periods of time without food, but several days without water can be fatal?
• Almost 70% of your body (40 to 50 quarts) is water?
• Eight (8) to twelve (12) cups of water are lost daily and must be replaced?

Replacing Losses – How Much?

You may find that you are not thirsty at any given time, but you still may need fluids. By the time you actually feel thirsty, your body may already be dehydrated.  Learn to gauge your water consumption by the frequency of trips to the restroom; frequent trips are a sign you are probably drinking enough.

An adequate water supply can be regarded as the amount necessary to balance water loss.  This can vary markedly.  The National Research Council recommends approximately 1.5 ml. (cc) of water per calorie of energy expended.  The average female may require between eight (8) to ten (10) cups daily while the average male requires ten to twelve.  A good rule of thumb is to drink eight cups of plain water daily with an additional two to four cups consumed in foods and other beverages such as milk, tea, soups, etc.  Keep in mind the more active you are and the hotter or more humid the weather, the more water your body requires.

How Much is Too Much?

Contrary to popular belief, drinking more water than what is recommended does not cause bloating or edema (water retention) with a normal functioning heart or kidneys.  If a healthy person exceeds his body’s  water needs the excess is quickly eliminated.  You are unlikely to “drown yourself” by drinking too much water.  However, drinking too little water can inhibit your body’s ability to accomplish many physiological tasks.

Eight Reasons for Eight Glasses!

1. Water is an essential nutrient.
2. It carries nutrients to cells and transports wastes to kidneys and lungs for excretion.
3. Water carries hormones and disease fighting cells through the bloodstream.
4. It is necessary for many chemical reactions of digestion and metabolism.
5. Having a plentiful supply of water assists in temperature control by cooling through perspiration.
6. Water protects and cushions tissues and lubricates joints.
7. It can be both filling and satisfying. (Appetite suppressant.)
8. Water assists with relief of constipation.

So you see, water truly is the clear advantage to a healthier, happier “YOU!”

]]> https://mackeyfamilypractice.com/drink-lots-of-water/feed/ 0 https://mackeyfamilypractice.com/hypertension-high-blood-pressure/ https://mackeyfamilypractice.com/hypertension-high-blood-pressure/#respond Thu, 25 May 2017 23:58:46 +0000 https://mackeyfamilypractice.com/?p=4834 Diseases of the heart and blood vessels are the number one cause of death in the United States. People with hypertension (high blood pressure) are more likely to develop these diseases. Therefore, it is important to try to lower elevated blood pressure.

Hypertension cannot be cured in most cases. It can be successfully managed with lifestyle changes and/or medication. With proper food selection, a diet for high blood pressure can be varied and adequate in all nutrients, including vitamins and minerals.

Modifications include:

Reducing the amount of sodium in the diet. Sodium is essential for good health. While American adults average 4,000 to 6,000 milligrams daily, the recommended daily limit for the general public is only 2,4000. Someone with high blood pressure should consult a doctor to see how much sodium should be consumed daily. As a guide, however, 2,000 to 3,000 milligrams (2 to 3 grams) is enough.

A common dietary source of sodium is salt. Sodium is one of two minerals that make up salt (the other is chloride). One teaspoon of salt contains a whopping 2,300 milligrams of sodium, an entire day’s supply. But, Sodium is also “hidden” in the diet in other foods, mainly processed and packaged foods.

Maintain a health body weight and exercise regularly. Maintaining a healthy body weight and exercising are very important in controlling blood pressure. If you are overweight, just a modest weight loss can significantly improve high blood pressure. Regular exercise (with a physician’s approval) is important in helping you lose weight and maintain weight loss. This helps keep blood pressure down. Normal blood pressure is 120/80 with variations ranging from 110/70 up to 140/90 depending on body build and a variety of physical exercises performed by individuals.

Limit consumption of alcohol. In many people, drinking excessive alcohol raises blood pressure. It is recommended people with high blood pressure limit alcohol consumption to no more than one ounce per day. That’s about the amount in two ounces of 100-proof whiskey, one eight-ounce glass of wine, or two 12-ounce cans of beer.

Eat adequate amounts of potassium-rich foods. Potassium, another mineral essential to good health, works in concert with sodium to regulate blood pressure. Studies have shown that people who consume more potassium have lower blood pressures than people who consume less. Rich sources of potassium include many fruits, such as cantaloupe, bananas, watermelon, oranges and orange juice, as well as, potatoes, spinach and zucchini. (Important note: If taking medication for high blood pressure, such as diuretics, consult a doctor before using salt substitutes that contain high amounts of potassium.)