How much safe is bottled water?

Stay healthy with natural fuids

Say “No” to mineral water!

Say “No” to sugary packaged beverages!

Is tap water as safe as bottled water?

Tap water and bottled water are generally comparable in terms of safety. So the choice of tap or bottled is mostly a matter of personal preference.

How harmful is it to drink from a plastic water bottle?

A recent study into a substance linked to low birth weight in newborns shows, again, that drinking from plastic bottles – and reusing them – can be dangerous. These latest studies will continue to add pressure on governing bodies to act, especially as consumers become aware of these hazards. Is this an issue in which the public will lead the way? Only time will tell.

Why you should drink water or fuids? Is it so important?

Water makes up more than half of your body weight, and a person can't survive for more than a few days without it. Every tissue, organ or cell of your body needs water to work properly. Thus it maintains the health and integrity of every cell in the body. Water has important role to play. For example

·         keep the bloodstream liquid enough to flow through blood vessels

·         help eliminate the by products of the body’s metabolism, excess electrolytes (for example, sodium and potassium), and urea, which is a waste product formed through the processing of dietary protein

·         regulate body temperature through sweating

·         moisten mucous membranes such as those of the lungs and mouth

·         lubricate and cushion joints

·         reduce the risk of cystitis by keeping the bladder clear of bacteria

·         aid digestion and prevent constipation

·         moisturise the skin to maintain its texture and appearance

·         carry nutrients and oxygen to cells

·         serves as a shock absorber inside the eyes, spinal cord and in the amniotic sac surrounding the fetus in pregnancy.

How does your body lose water?

You lose water every time. For example:

a)      through urine and pee

b)      through sweat

c)      through breathing

d)     you lose water during your day to day activities either through sweat or if you have a fever.

e)      Through vomiting

f)       Through diarrhea.

What are your sources of water?

a)      drinking water

b)      any fluid you drink  such as milk, tea, fresh juice, etc

c)      food, fruits and leafy vegetables contain quite a bit of water

 

Do you know how much water you get from your solid foods alone?

Most foods, even those that look hard and dry, contain water. The body can get approximately 20 % of its total water requirements from solid foods alone. 

Do you know how much water you can get during your digestion process?
The digestion process also produces water as a by-product and can provide around 10 % of the body’s water requirements. The rest must come from liquids. 

How do you know if you are dehydrated?

Symptoms of dehydration include the following:

a)      Little or no urine, or urine that is darker in color than  usual

b)      Dry mouth, dry skin

c)      Sleepiness or fatigue

d)     Extreme thirst

e)      Headache

f)       Confusion

g)      Dizziness or lightheaded feeling

h)      No tears when crying

Do you know how much water you need each day?

Approximate adequate daily intakes of fluids (including plain water, milk and other drinks) in litres per day include:

·         Young children 1-8 years 1.0 – 1.2 litres (about 4 – 5 cups)

·         children 9-18 years 1.4 – 1.9 litres (about  5 -8 cups)

·         adults  – 2.1- 2.6 litres  (about 8 - 10 cups)

 These adequate intakes include all fluids, but it is preferable that the majority of intake is from plain water (except for infants where fluid intake is met by breast milk or infant formula).

Sedentary people, people in cold environments, or people who eat a lot of high-water content foods (such as fruits and vegetables) may need less water.

Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses (8 ounce glass) may be enough. Other people may need more than 8 glasses each day.

Besides water, what else you can consume to stay hydrated?

Water is the best option for staying hydrated. Other drinks and foods can help you stay hydrated, but some may add extra calories from sugar to your diet.

Drinks like fruit and vegetable juices, milk, and herbal teas can contribute to the amount of water you get each day. Even caffeinated drinks (for example, coffee, tea, and soda) can contribute to your daily water intake. A moderate amount of caffeine (200 to 300 milligrams) is not harmful for most people. This is about the amount in 2 to 4 8-ounce cups of coffee. However, it’s best to limit caffeinated drinks because caffeine may cause some people to urinate more frequently, or feel anxious or jittery.

Water can also be found in fruits and vegetables (for example, watermelon, tomatoes, and lettuce) and in soup broths.

Who needs higher fluid intake?

People need to increase their fluid intake when they are:

·         on a high-protein diet

·         on a high-fibre diet, as fluids help prevent constipation

·         pregnant or breastfeeding (the fluid need is 750-1,000 ml a day above basic needs)

·         vomiting or have diarrhoea

·         physically active

·         exposure to warm or hot conditions.

Who is at higher risk of dehydration?

People are at higher risk of dehydration if they exercise at a high intensity, have certain medical conditions, are sick, or are not able to get enough fluids during the day. Older adults are also at higher risk. As you get older, your brain may not be able to sense dehydration and send the signals for thirst.

You may need to increase the amount of water you are drinking if you:

• Have certain medical conditions, such as kidney stonesor bladder infection
• Are pregnant or breastfeeding
• Will be outside during hot weather
• Will be exercising
• Have a fever
• Have been vomiting or have diarrhea
• Are trying to lose weight

Are sports and energy drinks useful?

sports need exercising at a high intensity for longer than an hour, a sports drink may be helpful because it contains carbohydrates and electrolytes that can increase your energy and help your body absorb water. Selection of sports drink is important. They are often high in calories from added sugar and may contain high levels of sodium. Also, check the serving size. One bottle may contain several servings. Some sports drinks contain caffeine. If you use a sports drink that contains caffeine, be careful not to get too much caffeine in your diet.

Sports drinks are not the same as energy drinks. Energy drinks usually contain large amounts of caffeine and other stimulants. Most of these drinks are also high in added sugar. Therefore be careful in selecting such drinks.

Ten tips for staying hydrated

Here are seven tips to help make sure you and your child stay hydrated:

1.      Carry a reusable water bottle and fill it from the tap instead.

2.      Try adding a slice of lemon or lime to your drink

3.      Avoid purchasing plastic bottled water.

4.      Eat a balanced diet with plenty of fruit and vegetables.

5.      Drink fluids at regular intervals during the day and after a workout. Water is a healthy choice for hydration.

6.      Milk is around 85% water and a good source of protein and calcium. Check the label for calories, as these will vary according to the type of milk you choose.

7.      Thirst is not a very good indicator of your level of hydration. By the time you feel thirsty, you’re probably already getting dehydrated, A more reliable indication of hydration in healthy people is the color of your urine. In general, the lighter the colour, the better hydrated you are.

8.      When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.

9.      Drink water when you wake up; at breakfast, lunch, and dinner; and when you go to bed. Or drink a small glass of water at the beginning of each hour.

10.  Don’t overdo it! Although unusual, it is possible to become unwell by drinking too much water or other fluids.

It will keep you hydrated, and it’s free!

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Tips of the day: Vitamins for your body

Tips of the day: Vitamins for your body 

Third important requirements for your body are the vitamins.

What are vitamins and why you need them?

Vitamins are substances your body needs to grow and develop normally. Each one has a specific job to do to keep you healthy. If you don’t get enough of certain vitamins, you can have serious health problems.

Know more about essential vitamins

Here are 13 essential vitamins for our body:  Vitamins A, C, D, E, K and  the B Vitamins : thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9) and cobalamin (B12).

Out of thirteen four are fat soluble and nine are water soluble. The four fat-soluble vitamins—A, D, E, and K—are stored in the body's fatty tissues. The other nine vitamins are water-soluble and therefore must be replenished regularly because they are removed from the body in the urine. Vitamin B12 is the only water-soluble vitamin that is stored in the liver.
 
How to get enough of the 13 essential vitamins?

Best way is to eat a balanced diet from a variety of foods such as fruits, vegetables and other plant foods, including seeds, nuts and whole grains. Naturally, some of us prefer to stay away from supplements and taking pills in general.

Role of Vitamins and their food sources

A.   Fat soluble Vitamins (A D E K)

Vitamin A

Vitamin A is typically found in food sources high in cholesterol and saturated fat such as cheese, milk and cream. We want to stay away from these types of foods. So instead of consuming fatty and high cholesterol foods to get our dosage of Vitamin A, you can find it indirectly through vegetables and certain fruits. If you focus on foods rich in beta-carotene you will generate enough Vitamin A in your body.

Beta-carotene: Beta-Carotene is a natural antioxidant that is used by the body to make Vitamin A. The stronger or more intense the color of a vegetable or fruit means a higher concentration of beta-carotene content. The food that contains higher beta carotene content are:

a)      Cantaloupe (a small round melon of a variety with orange flesh and ribbed skin)

b)      Pink grapefruit

c)      Broccoli

d)     Spinach

e)      Sweet potato

f)       Carrots

g)      Mango

Vitamin D

Vitamin D is essential for the absorption of calcium and for the formation of healthy strong bones. Our largest natural provider of Vitamin D is the sun. Spending at least 20 minutes outside a day will take care of your Vitamin D needs. Our body can synthesize Vitamin D when your skin, is exposed to the sun. On the other hand, if you do not have regular access to the sun for whatever reason, in that case a D3 supplement is recommended.

Vitamin E

Vitamin E is involved in immune function and is an antioxidant. It can help protect your skin from free radical damage. Increase your intake of these foods when you feel yourself coming down with a common cold, and notice the strength of your body’s immune system in warding off minor infections. List of food rich in vitamin E include:

a)         Almonds

b)         Almond

c)         Milk

d)         Sunflower seeds

e)         Almond butter

f)         Olives

g)         Spinach

h)         Asparagus

i)          Leafy green vegetables

j)          Olive oil

Vitamin K

Our intestines typically produce Vitamin K and it’s function is primarily to allow blood clotting when you are injured. It also ensures calcium gets to the bones and blood and helps prevent calcification from occurring in the arteries and soft tissues. List of food rich in vitamin E include:

a)      Cauliflower

b)      Broccoli,

c)      Brussels sprouts

d)     Spinach

e)      Cabbage,

f)       Kale (a hardy cabbage of a variety which produces erect stems with large leaves and no compact head)

g)      Dark leafy greens

B       Water soluble Vitamins

Vitamin C

Vitamin C is an antioxidant and helps repair and regenerate collagen. It is essential for beautiful, youthful skin. The foods for vitamin C include:

a)      Broccoli

b)      Citrus fruits (use lemons)

c)      Tomatoes

d)     Cabbage

e)      Red bell pepper

f)       Brussels sprouts

g)      Papaya

h)      Strawberries

i)        Leafy green vegetables

Avoid containers of orange juice for sources as vitamin C, these products are acid-forming in the body and high in sugars.

Vitamin B

Folate: Folate is an underrated vitamin and is integral to our cellular functioning. In helps to produce and maintain new cells including red blood cells. It also helps prevent changes to DNA that may lead to cancer. Additionally, folate is vital in preventing anemia. Good sources of folate include:

a)      Sea vegetables

b)      Asparagus

c)      Collard breeds

d)     Mustard greens

e)      Romaine lettuce

f)       Parsley

g)      Cantaloupe

h)      Spinach

i)        Tomato

j)        Broccoli

B6, Niacin, Riboflavin, Pantothenic acid & Thiamin: These are all B vitamins that work as a complex, essentially providing you with energy and helping you to maintain proper brain function. They are also essential for beautiful, healthy hair. The foods that contain these vitamins include:

a)      Bananas

b)      Nutritional yeast

c)      Millet bread

d)     Mushrooms

e)      Spinach

f)       Seaweeds

g)       Green beans

h)      Peas

i)        Broccoli

j)        Avocado

k)      Coconut yogurt

l)        Sunflower seeds

m)    Collard greens

n)      Squash

o)      Sweet potato

p)      Yam (the edible starchy tuber of a climbing plant)

q)      Nuts (except peanuts)

B12: B12 helps create strong hair, nails and skin and it helps to maintain a healthy digestive system. B12 reduces fatigue and regulates our central nervous system, minimizing stress. As with other B vitamins, your gut can manufacture and synthesize missing components of the complex when your inner ecosystem is balanced with a healthy ratio of probiotics. A deficiency in B12 can be identified by symptoms of fatigue, vision problems and soreness of the mouth. Sources for B12 include:

a)         Probiotic & Enzyme Salad

b)         Nutritional yeast

c)         Sea vegetables

d)         Blue-green algae

Can one take high doses of vitamins?

High vitamin doses can be toxic and can cause imbalances in the body. Some supplements are beneficial, but they should never be relied on a replacement for a healthy diet. Instead, try incorporating some of the vitamin-rich foods into the diet to optimize our health.

Tip of the day

Always eat vitamin-rich foods including fresh greens and vegetables. 

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health problems associated with protein and EFA deficiencies

Problems associated with protein deficiency

Proteins are substances that are part of cells, tissues and organs throughout the body. Protein deficiency is common among people who live in developing countries, those who live in impoverished communities in developed countries and in the elderly who lack access to nutritious food. Protein deficiency also affects people who are born with a genetic disorder to produce certain proteins, and people with diseases that cause them to lose appetite and experience muscle breakdown.

Problems from high protein intake

Although proteins act in virtually all life-sustaining processes in your body, too much of a good thing can be bad. Athletes and bodybuilders also consume high-protein diets as a way of life for their performance needs. However, excessive protein intake has been linked to many health problems, from relatively benign and reversible conditions such as dehydration, constipation and nutritional deficiencies to obesity, heart and kidney diseases, insulin resistance and diabetes, prostate cancer, decreased thyroid function, metabolic acidosis and reduced immune function.

Second important essential requirement of our body is the essential fatty acids.

Do you know what are essential fatty acids?

Essential fatty acids, commonly known as EFAs, are fatty acids that humans and other animals must ingest because the body requires them for good health but cannot synthesize them. The term "essential fatty acid" refers to fatty acids required for biological processes.

(Please note: essential fatty acids do not include the fats that only act as fuel)

There are only two fatty acids that are known to be essential for humans:

a)     alpha-linolenic acid (an omega-3 fatty acid)

ii)  linoleic acid (an omega-6 fatty acid).

These two fatty acids cannot be synthesized by humans because humans lack the desaturase enzymes required for their production.

Some other fatty acids are sometimes classified as "conditionally essential," meaning that they can become essential under some developmental or disease conditions; examples include docosahexaenoic acid (an omega-3 fatty acid) and gamma-linolenic acid (an omega-6 fatty acid).

What are important multiple functions of FFA?  

 The most important multiple functions are made through a group of derivatives and are modified to play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses, including osteoporosis. Important functions include:

·         Cellular functions.

·         Affecting mood, behavior and inflammation.

·          Affecting cellular signalling.

·         They act on DNA (activating or inhibiting transcription factors  which is linked to pro-inflammatory cytokine production

What are the sources of FFA?

Some of the food sources of ω-3 and ω-6 fatty acids are:

a)      Fish

b)      Shellfish

c)      Flaxseed (linseed)

d)     Flaxseed oil

e)      Hemp seed

f)       Olive oil

g)      Soya oil

h)      Canola (rapeseed) oil

i)        Chia seeds

j)        Pumpkin seeds

k)      Sunflower seeds

l)        Leafy vegetables

m)    Walnuts.

What type of problems one has to face due to deficient EFA?

Essential fatty acid deficiency results in a dermatitis similar to that seen in zinc or biotin deficiency.

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