Water: Hydration

Most of us are aware of the importance of drinking enough water. Getting our daily dose of water helps our organs perform their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly. Even with this knowledge, it can still be challenging to drink all the water our bodies deserve daily. In the summer, when we tend to play hard, sweat and spend prolonged time in the sun, drinking plenty of water is critical. In wintertime, the low humidity of the indoors also increases our need for hydration. Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.

 

To start your day right, set a large glass of water by your bed each night and drink it when you wake up. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead. Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. Having a bottle of water close by will remind you to take a sip when thirsty. The first sip will usually let you know how much more water you need. A sip or two may be enough, or you may need a big glass. If you drink most of your daily water before early evening, you most likely will not be thirsty before bed. This is good, because drinking before bed and then waking to use the bathroom disturbs your peaceful night's sleep.

 

What about quality? Some people like bottled water, while others prefer filtered water. Tap water can contain contaminants, such as dioxins and residues of pharmaceutical drugs; check the Water Quality Report for your area (http://www.epa.gov/safewater/dwinfo/index.html) to find out how your water fares.  Spring water is a good option.  No matter what, it is important to like the taste of the water you are drinking, so that you enjoy drinking it, and the water should agree with your body. If the taste of plain water is unappealing, experiment to see how you can make it tasty and drinkable. Try adding a few mint leaves, a wedge of lemon, a sprig of parsley, slices of cucumber, a twist of lime or a squeeze of orange to make water more tempting, or to jazz up your routine. Also, drinking tea or juice and eating raw fruits and vegetables contribute to the hydration process.



Back to School: Food for Thought

It’s back to school time.  Can foods help your children stay focused and alert through the school day?  Definitely.  With its stressors of tests, homework, peer pressure, plus the need for attention and alertness that was unnecessary in the summer, the school day requires that kids have the right fuel for their bodies to be at their peak mental alertness. How can parents help?   

Decrease processed foods.  Most of you reading my newsletter know that processed foods are devoid in nutrients, high in sugar and salt, and overall not a good option for children, or adults for that matter.  Processed foods with refined flours and sugars lead to a blood sugar roller coaster, with a spike in the blood sugar followed by a rush. This up and down of blood sugar levels results in poor focus, attention, and mood. Be sure to give your kids nourishing whole foods.  What if your child just isn’t interested in your efforts to change the family meals?  Start slowly by adding in new foods.   When you’ve been eating foods high in salt and artificial flavors, it can take a bit of time for your taste buds to begin to appreciate the healthy flavors of real food.  But, don’t worry, they will.  

Buy the highest-quality foods you can afford, including proteins.  Children are rapidly growing from birth through high school, so provide the best building blocks you can for their bodies.  Seek out organic fruits and vegetables. Pesticides are killing agents.  If they kill living insects, the residue can certainly damage human life.  Children consuming high amounts of pesticides have been shown to have higher rates of attention deficit/hyperactivity disorder (ADHD).  Also important are quality proteins, such as organic and pastured meats, pastured eggs, and organic dairy.  Healthy proteins also help kids maintain their energy throughout the day, leveling out blood sugar imbalances.  Amino acids in protein build neurotransmitters; a low-protein diet causes fewer neurotransmitters and upsets brain chemistry, causing apathy, aggression, and poor concentration.  Neurotransmitter health dictates learning and behavior, and what feeds your child’s brain supports your child’s scholastic and social wellness and achievement.

Incorporate the right fats. Fat is brain food, including essential fatty acids (EPA and DHA) and saturated fats.  Over half the fat in the brain is saturated, and the nervous system requires saturated fat to function properly. Cholesterol also helps the brain to build serotonin, the “feel-good” chemical.  Low serotonin levels can cause aggression and depression. Low-fat foods often contain excess sugar to make it taste better.  This is a double-edged sword:  fat as part of meals help satiate the body and signal you that you’re full, so a food that is low in fat will be more easily over-eaten. As discussed above, refined sugars wreak havoc with blood sugar levels and cause inattention and lack of focus.  Low-fat, sugary foods are the cause of weight gain, not whole foods eaten with the fat that accompanies them (such as chicken and chicken skin).  Also of note: the lungs require saturated fat to function, and kids who eat little saturated fat have a higher incidence of asthma than those who eat butter and whole milk.  In addition to animal products, saturated fat is found in coconut oil and milk, and palm oil.  

Provide clean water. Water is important for the body’s cells to move toxins, to stay healthy, and to eliminate waste.  Juice, tea, coffee, and sodas are no substitute for water.  Dehydration can cause headaches and lessen attention spans.  A clean water source is also important; most city water supplies are contaminated by cancer-causing agents as a byproduct of the disinfection process, agricultural chemicals (pesticides and fertilizers), and pharmaceutical drugs containing hormones and other substances.  Filter your water at home, and send a water bottle to school with your child.  

What’s good for kids is good for adults as well!  While you may not be growing in height, your body needs quality ingredients at every age to function at its best.  Keep your brain sharp by eating organically grown produce and whole grains, choosing pastured raised meats and organic pastured dairy if you eat animal foods, and avoiding processed foods.  You have a long life ahead of you; live it to the fullest!