Drink LeChaim…To Life!

It’s not what you think. Unlike the song from Fiddler on the Roof, we are not talking about alcohol, but instead our good friend H2O.

NBC News and many other news outlets reported on a new study from the National Institutes of Health indicating that poor hydration may lead to chronic disease and early aging. The study took place over the course of 25 years; participants started in their mid-40s to mid-60s and follow ups went through ages 70-90.

There is not total agreement on the meaning of the results. The research used blood sodium levels as an indicator of dehydration, which some scientists believe may not be the most accurate way to measure. Others believe that dehydration is not as widespread a problem as most people believe it to be; in other words, most of us are properly hydrated most of the time.

What is important about the research is that it sheds light on the continuing benefits of drinking water and other non-sugary decaffienated beverages. Drinking plenty of water tends to keep the kidneys healthier; kidneys filter the blood which is then circulated to the rest of the body. The “cleaner” the blood the better it is for the cells that rely on blood for nutrition.

It is also significant that those with higher concentrations of sodium in their blood (which could be the result of not enough hydration), were more likely to have high blood pressure, cholesterol levels, and blood sugar. These are all signs associated with faster aging. On the flipside, those with lower levels of sodium were less likely to have these conditions. While most participants were in the normal range for sodium, those at the higher end had a 20% increased risk of death than those at the lower range.

More research will need to be done, but current recommendations are that women drink 6-9 cups of water per day, and men should consume 8-12. Although water is best, other non-caffeinated beverages are also OK; fruits and other foods with high water content can also increase hydration levels.

Until that research is done, it is always a good idea to keep hydrated–especially before, during, and after workouts, as well as when the weather is warmer.

Tevy from Fiddler on the Roof, had it right. Drink…to life!

Too Much (or Not Enough) of a Good Thing

The most recent issue of AARP Magazine [August/September 2022] addressed the issue of what we assume to be good habits to stay healthy that can actually be harmful in some cases. I would link the article, but it is not yet posted to their website; it is entitled “Good Habits That Might Age You Prematurely,” by Leslie Goldman.

Goldman addresses five habits that, in general, are good but call for either moderation or at least some counterbalance.

Staying out of the sun. I recently blogged about this; when we are outside it is very important to use proper sunscreen and other protections to prevent skin damage and/or skin cancer. Avoiding the sun altogether, however, can have negative effects. Circadian rhythms (similar to our biological clocks on a daily basis) are set by the sun; they keep all our systems and organs on 24-hour cycles. When we have little or no exposure to the sun, those rhythms can get messed up and make sleep difficult; sleep, of course, has many benefits. Goldman suggests at least 15-30 minutes each day outside in the morning and late afternoon/early evening, or to make use of a light box at a consistent time each morning.
Eating nutrition bars. As the author notes, it may sound healthy but many are loaded with sugar; the same is true of smoothies and fruit juices. This can lead to all kinds of problems like high blood pressure and heart disease. How can you know if your bar is healthy? Add up the number of grams of proteins and the number of grams of fiber. If that number is higher than the number of grams of total sugar, it is not problematic. Consider other ways to get protein that are not loaded with sugar or overprocessed.
Drinking when you are thirsty. If you wait until you are thirsty, you are too late. Estimates are that 70% of adults between the ages of 51-70 may be chronically dehydrated. This increases the risk for all kinds of problems from urinary tract infections to colon cancer to diabetes. Goldman suggest drinking enough so that you have to urinated every 2-3 hours; additionally, it is a good idea to eat foods that have high water contents like celery, cucumbers, tomatoes, watermelon, and peaches.
Walking every day for exercise. I have blogged about this too. Walking is great, but as we age we need to make sure that we vary our exercises and include weight training as well. Weight training helps to rebuild muscle mass that is lost with aging and can also strengthen bones. By the way, the more muscle you have the greater ability you have to store water (see #3 above). Get at least 150 minutes of moderate exercise each week, or 75 minutes of vigorous exercise. Work in 2 days of strength training; a fitness professional can help you do this safely and effectively.
Constantly wearing supportive shoes. This was a shocker to me; and I have blogged about this too. Our feet send messages to our brain that help us to keep our balance. If we wear shoes all the time with lots of padding and support, our brain does not get enough sensory stimulation from the feet–and the nerves can lose sensitivity too. Goldman recommends going barefoot for 30 minutes each day, especially while doing activities where you move around so that the whole foot gets stimulation.

As always, if you have questions or concerns, consult with a medical professional that you trust. It is true that moderation and balance are important guidelines–not only in our relationships, leisure pursuits, and diet, but in our other health habits as well!

Water…water…

The Weight Loss Challenge where I work is now in full swing. Last night was the first group fitness class offered by one of the other coaches. It was a big group and notable that many had not brought water with them. This is not a formula for success.

We hear a lot about keeping hydrated. We are not like camels who are able to store water for long periods and long distances. We use water to nourish our bodies and we lose water through sweating which helps to keep us cool. We must continually replenish. So what are the rules for water consumption with exercise?

Generall speaking the following guidelines apply:

2-3 cups of fluid 2 hours BEFORE the start of exercise
1 cup of fluid every 10-20 minutes DURING exercise
2-3 cups of fluid for every pound of body weight lost AFTER exercise

You’ll notice that I put “fluid” instead of “water.” Water is always excellent, but there are sports drinks that work as well. It is also better to drink something cool that something hot; this improves the speed of absorption. We also know that there are some liquids that actually accelerate dehydration: coffee and alcohol are two prime examples. This is not to say that you cannot have a glass of wine at dinner after exercising; just remember that this cannot be your primary form of hydration.

Dehydration is not pretty. It can lead to dizziness, loss of conscience, nausea and headaches. Bring a water bottle to the gym or to your class; this will help ensure that you are drinking enough.

Get your exercise on, but remember to get your hydration on as well!