1. Drink six to eight 8-ounce glasses of water per day.
Pregnant and lactating women and athletes need more. Coffee, tea, and sodas do not count toward your daily water requirement.
These drinks act as diuretics and lower the amount of water in your body.
2. A lack of water can significantly decrease work performance. It can also cause constipation, and can increase the risk to kidney problems and urinary tract infections.
3. Don’t drink unfiltered tap water. Chlorine is the most dangerous element in most water supplies. It has been implicated in cancer causation, heart disease, and other health problems.
Fluoride may also increase cancer risk. Dr. John Yiamouyiannis’s Fluoride: The Aging Factor discusses the dangers of fluoride in depth. Other undesirable elements found in tap water include nitrates, radon, lead, and other toxic chemicals.
The best forms of water filtration are distillation, or a reverse osmosis filter combined with a solid carbon filter. If there is no fluoride added to your water, then a solid carbon filter alone will suffice.
Taste is no indication of water’s safety. Make sure to get a filter for your shower. Taking a shower in chlorinated water is as bad as drinking it.
4. Highly sweetened drinks are not absorbed and used by the body as quickly as plain water. Cold water, between 40 to 50 degrees Fahrenheit, is absorbed best.
5. Drink water regularly throughout the day. Don’t wait until you are thirsty to replenish your body’s water supply.
6. Fresh fruits and vegetables contain a lot of water. People who eat a lot of fresh fruits and vegetables can drink less water.
7. Switching to a diet higher in fiber increases your need for water.
8. Athletes should not consume high-fiber foods such as whole grains, whole grain cereals, or apples right before exercise, as high-fiber foods can pull water from the body into the intestinal tract.
9. Older Americans have decreased thirst and need to pay special attention to drinking enough water.
10. Drinking more water does not increase your tendency to bloat. In fact, drinking water will decrease bloating.
Salt and sodium-rich foods, imbalanced female hormones, and poor cardiac function are the most common causes for bloating.
Top Ten Things to put on Your Shopping List
1. Fresh fruits and vegetables, organic if possible. Fresh produce has more nutrients per calorie than any other food. They should be juiced, eaten raw, or lightly steamed.
2. Fermented dairy products like yogurt. Buy plain, sugar free varieties that are free of artificial sweeteners. Add your own fruit for flavor.
3. Organic virgin flaxseed, canola, or olive oil.
4. Spring or distilled water if you do not have a high quality water filter in your house. Don’t buy bottled filtered tap water. Read labels.
5. Dried beans, lentils, and black-eyed peas. Precooked varieties may also be used for convenience.
6. Raw nuts, especially almonds, walnuts, hazelnuts, and brazil nuts still in their shell. Avoid raw peanuts. Organic nuts are best.
7. Whole-grain pastas, breads, and snacks. If it doesn’t say “whole” on the ingredient listing, as in “whole wheat flour” or “whole durham flour,” it isn’t.
8. Unfermented green tea, Cafix, Celestial Seasonings’ “Iced Delight,” or any other natural herbal drink mix that does not contain sugar or artificial sweeteners.
9. Salsa, mild or spicy, as a replacement for sugar-laden ketchup.
10. Herbs and spices, including garlic, ginger, thyme, rosemary, basil, cayenne pepper, and turmeric.
What is Hypoglycemia ?
HYPOGLYCEMIA OR LOW BLOOD SUGAR refers to the. body’s inability to maintain normal levels of sugar in the blood.
Sugar is the main source of fuel for the body, and sugar levels must remain steady. Otherwise, the brain and other organs cannot function normally.
When sugar levels become undesirably low, as can occur between meals or soon after sweets are eaten, the following problems can occur:
- Food cravings, especially for sugar and starchy foods
- Inability to concentrate .
- Panic attacks
Most of us at one time or another experience a degree of low blood sugar. If we are tired or moody because we have not eaten for many hours, it is a sign that our blood sugar is low.
Yet chronic hypoglycemia is more than mere moodiness associated with a lack of food. It is a sign that the organs that help balance blood sugar, such as the adrenal glands and the pancreas, aren’t doing a good enough job.
Fortunately, the symptoms of hypoglycemia can be eliminated with a diet of whole foods, frequent meals, and carefully chosen nutritional Supplements.
The Glucose Tolerance Test
How do you know if you have hypoglycemia?
One way is to have a physician administer a four hour glucose tolerance test. In this test, you arrive at the physician’s office in the morning without having eaten anything.
You then drink a solution of sugar that assaults your body with more sugar than you are likely to consume in a day.
Your blood is then taken every hour for at least four hours and the sugar levels are recorded.
If your blood sugar goes too high or too low or there are steep dives between readings, your body is showing it cannot control blood sugar well.
Your symptoms during the glucose tolerance test are just as important as your blood readings.
If you are fainting, have a headache, or feel dizzy or nauseous during the test, you can be sure you have hypoglycemia no matter what the blood readings are.
Many physicians pronounce a patient free of low blood sugar based on the blood sugar readings even though the patient has fallen asleep or fainted. Are they treating a person or a test?
An easier way to determine whether you have blood sugar instability is to examine your symptoms.
This may not be as definitive as a glucose tolerance test, but many do not have access to a physician who administers such tests.
Since the treatment for hypoglycemia is a healthy diet and lifestyle, which often effectively removes the symptoms, many have found this an effective way of assessing and treating their blood sugar instability.
The following are signs of low blood sugar:
- I get headaches or feel weak, shaky, or like fainting if I haven’t eaten for three or more hours.
- I often crave sugar.
- My energy levels are more stable when I eat meals higher in protein.
- Sometimes I notice that I get angry when I haven’t eaten for more than three hours.
- I get very moody or tired when I eat sugar.
- I feel best when I eat small meals throughout the day.
Saying yes to any of these questions does not classify you as a hypoglycemic. Agreement to most or all of them, however, is a sign that, you need to change your diet to one that is more effective at balancing blood sugar.
Low blood sugar comes in varying degrees of severity. Many who can pass a glucose tolerance test are often told, “You do not have low blood sugar.
Yet they may have mild blood sugar problems that only come up after many hours without eating or when they are under stress.
They need to change their diet as well. They cannot expect their energy levels to remain constant without eating small meals that contain protein at regular intervals throughout the day.