Health
How to Stay Hydrated for Your Health
Everyone has heard the numbers. Medical experts recommend that the average, healthy person needs to drink 6 to 8 8-ounce glasses of water a day in order to be properly hydrated.
And most people don’t come anywhere close to this goal.
There are a lot of reasons for this. Some people who have grown up on sodas or coffee simply do not like the taste. Others have never been in the habit of drinking water and find it difficult to begin. Still others don’t feel like they have time to work it into their day. However, many medical professionals argue that staying hydrated is one of the single most important things you can do for your health. Just why is this the case? Drinking water filter answers these questions:
Why Water is So Important
Simply put, when you are hydrated, your body just works better. Your digestive system, for example, is able to break down food into nutrients and eliminate waste more efficiently. Your kidneys and urinary tract are able to filter toxins from the blood and excrete them from the body when you urinate. Good hydration is great for dieters because it curbs the appetite naturally and improves digestion and metabolism, making it easier to shed access weight.
When you are dehydrated, on the other hand, can lead to a variety of health problems. People who stay mildly dehydrated most of the time are at a much greater risk for the development of kidney stones, for instance; there is also a higher risk for problems like urinary tract infections. While mild or moderate dehydration can be reversed simply by drinking fluids, severe dehydration usually requires medical treatment and often involves the administration of IV fluids. Severe dehydration is taken very seriously by medical professionals, as it can lead to serious complications like swelling of the brain (called cerebral edema) or seizures from severe electrolyte imbalances (too much or too little potassium, for example). In short, the consequences of dehydration can be severe. Infants, children and the elderly are at a particular risk.
So now that you understand why keeping hydrated is so important, here are some suggestions below for increasing your fluid intake in a way that is easy and enjoyable.
Make It Attractive
Some people just like the taste of water. However, for people who have grown up on sweet beverages like soft drinks or juices, the water might seem more than a bit bland. If this is the way you feel, you might have to work a bit to make the idea of drinking water seem more attractive. Naturally carbonated water like Perrier can be a good option, especially for people who are making the transition from sodas. Adding healthy, naturally ingredients can greatly increase the nutritional value of the water as well as its palatability. Things like wedges of lime, lemon or other citrus fruits are a good choice for this. Thin slices of cucumber are also an attractive additive to your drink and bring their own nutritional benefits. You can even go wild and add things like halved fresh cranberries or fresh herbs like sprigs of mint to your drink. Get creative and find what works for you.
The bottom line is – come up with a water-based beverage that is going to be palatable enough to you that you are actually going to want to drink it! Once you have overcome this barrier, you may find that staying hydrated isn’t so difficult after all.
Keep it Accessible and Keep Score
Keeping a glass of water nearby you at home or at work is another good way to stay hydrated. A glass of water at your office desk or on the kitchen counter while you are cooking serves as a great visual reminder to take drink throughout the day. You will be surprised, if you try this method, just how much water you can get through without even really trying.
If you feel like you are not getting enough to drink because you are overestimating how much water you have had for the day, then keep score. Have a notebook handy or put a dry erase board on your refrigerator and every time you finish a glass of water, put down a checkmark or other mark that can be tallied at the end of the day to see if you have reached your hydration goals. This may sound silly to people, but it is effective for making you aware of how much you are drinking – and how much more is needed to make sure you are properly hydrated.
Eat Yourself Hydrated!
For those of you saying “Huh?” right now, this just means that there are many foods which have an extremely high water content, so much so that they, too, count towards your fluid intake. This includes fresh vegetables such as cucumbers or celery (which are most water) and fresh fruits such as watermelon (which, as the name suggests, also has a high water content). Jello or other gelatin desserts, because this dissolve quickly in your body once you have eaten them, also contribute to fluid intake. You cannot use this method by itself and expect to get adequate amounts of water, but it certainly helps. As a bonus, you will find that many high-water foods such as the fruits and vegetables, also are high in nutrients like vitamins, minerals and fiber, which also contribute to overall health.
Get into the Habit
Habit is a powerful thing – as anyone knows who has tried to break one! Use the power of habit to your advantage by getting into a groove with water drinking. The easiest way to get into this habit is – simply drink. Make water-drinking part of your daily routine and pretty soon you will be doing it naturally without thinking about it or making a conscious effort to stay hydrated.
In conclusion, some of these things may sound like small changes or may even seem silly at first. However, especially if taken together, these tips can help you really increase your fluid intake and avoid the dangers – acute and chronic – of being dehydrated.
Many skin cancers can be cured by finding and treating them when small. But, to find them, people must understand what to look for and regularly perform self-skin exams at home and with a dermatologist.
These exams rely on biopsy procedures that remove questionable skin tissue and check it under a microscope for cancer cells. Learn more about these biopsy procedures and their importance in diagnosing skin cancer.
Less Invasive Treatments
The cancer cells that cause skin cancer grow in the outer layer of your skin. These cells are visible to the naked eye, so skin exams at home and in a doctor’s office are important for catching them early.
Most basal and squamous cell carcinomas are small enough to be surgically removed with a local anesthetic. Other skin cancer treatment Memphis may be needed if the cancer has spread (metastasized) from the original lesion.
These may include radiation therapy or immunotherapy, which helps your immune system fight cancer. Adding these to surgery decreases the chance of the cancer returning or spreading to other areas of your body.
Some cancers, such as melanoma, maybe too far advanced to treat by surgery alone. In this case, the doctor may want to observe and monitor the tumor closely over time. This is called palliative care. A doctor may also use other tests, such as imaging or lymph node biopsies, to determine if the cancer has spread.
Better Cure Rates
Many skin cancers that develop inside the body are often curable if detected and treated early. The best way to do this is by recognizing and monitoring changing blemishes, including those that are itchy or bumpy, bleed easily, ooze, or change in color or shape.
People should learn to examine their skin daily. Basal cell carcinomas (BCCs) and squamous cell carcinomas (SCCs) are the most common skin cancers. They grow slowly and can be cured by surgery. But if left untreated, they can spread to other body parts and become disfiguring or fatal.
OHSU researchers are working to improve melanoma detection by introducing regular targeted skin examinations with trained primary care providers (PCPs). A cost-effectiveness analysis has shown that, compared to primary prevention, a targeted screening program will result in 2419 fewer melanomas and 567 fewer melanoma deaths for every 100 000 individuals, plus 2.46 million quality-adjusted life years saved and savings of PS406.1 million.
Less Disfigurement
Most basal and squamous skin cancers, even the most serious types like melanoma, are curable. These are often easily treatable if they’re caught early on when they’re small and localized.
Regular self-examinations of the skin—particularly on areas of the body that are difficult to see, such as the backs of the legs and arms—can help detect changes in spots or freckles that could signal a cancerous change. When checking these hard-to-see places, asking a partner or friend to assist you is good.
New noninvasive imaging tools also help. For example, doctors can use a scanner to create a 3-D image of the patient’s entire body, which allows them to quickly and accurately find problem lesions. They can also look at lymph nodes to see if the cancer has spread. These are known as staging tests.
Fewer Side Effects
Most skin cancers are easily cured when they’re caught early. But they can also become disfiguring if they’re left to grow. And some can spread to other parts of the body and kill.
Because they’re visible, spotting them is easy with regular self-examination and visits to the dermatologist for a professional evaluation. Look for any mole or blemish that has changed in size, color, or texture or has an unusual growth pattern.
The new tool enables a cellular-level skin examination without needing a biopsy. It’s called reflection confocal microscopy (RCM) and is used in various clinical trials, including in combination with digital photography, to help avoid unnecessary excisions.
Visiting your family doctor is integral to overall health care and provides an excellent opportunity to reinforce healthy habits like eating a balanced diet and exercising. It’s also an excellent way to detect eye problems early, especially in children.
Improved Self-Esteem
Having a healthy vision can improve your family’s self-esteem. For children, it means they can see well enough to read books and participate in extracurricular activities. It also allows them to be more confident on the field or at school and can make a huge difference in their happiness. Similarly, adults with problems with their vision may have trouble functioning at work or home and can experience a drop in self-esteem. Annual eye exams can help your entire family feel better about themselves and their health. Finding a family eye care Harrisburg provider who can accommodate your whole family’s needs is essential. Look for a provider who welcomes kids, has extensive experience working with kids, and takes the time to educate them about their eye health and vision.
Improved Eye Health
Taking care of your family’s eyesight is essential for their overall well-being. Regular eye exams can help detect health issues like diabetes and high blood pressure, which can lead to eye disease. It also allows for the opportunity to make lifestyle changes, like incorporating eye-friendly nutrients such as Vitamin E into their diet. Moreover, visiting the family eye doctor regularly can encourage the household to adopt healthy habits like regular exercise, wearing sunglasses, and smoking less. This can help prevent common health conditions, including eye diseases and vision problems. By prioritizing family eye care services, your family can enjoy a life of good vision, participate in recreational activities, and boost their confidence.
Detecting Eye Problems Early
When juggling work, appointments, and children’s schedules, a routine eye exam can be the last thing on your mind. But if you wait until it’s too late, you could be putting yourself at risk of eye health and vision problems. Regular eye exams can help you and your family maintain good eyesight. They also give doctors a window into your overall health, detecting early signs of serious diseases such as diabetes and high blood pressure. Eye exams can also reveal several other health issues, such as melanoma (dark spots on the eye), leukemia, and even a brain tumor.
Vision Therapy for Children
Vision therapy is similar to physical therapy, and it can strengthen the connection between your child’s eyes and brain. It can also alleviate digital eye strain symptoms such as dry eyes and headaches and help your child read more quickly and write legibly. Kids with poor visual skills can struggle academically. They may rush through assignments to avoid blurry or double vision, which can lead to careless mistakes. Getting a functional vision exam with an experienced children’s optometrist specializing in vision therapy can help.
Identifying Inherited Diseases
Inherited eye diseases like Stargardt, retinitis pigmentosa, and Usher syndrome are caused by defects (mutations) in one or more genes. Genetic testing can identify these genes and help doctors confirm or refine a diagnosis. It can also guide the testing of family members and help them understand their risk of developing the disease. It also enables them to qualify for clinical trials and informs them about which future therapies might benefit them. Aside from refractive errors such as nearsightedness and farsightedness, many other eye conditions and diseases are hereditary. It is, therefore, essential to know your family’s eye health history and share this information with your optometrist. This knowledge can protect your vision and prevent eye diseases before they cause significant damage.
Biological age varies from chronological age in that it considers aspects such as your health, lifestyle choices, and other considerations.
It can provide a more accurate picture of your health and risk for diseases that can shorten your lifespan.
These measures and determining how to slow down biological aging can help you decide what lifestyle changes to make now to lower your risk and increase your life expectancy.
Spend Time With People You Love
Getting in touch with your family members and spending quality time together is a great way to slow biological aging. It allows you to connect with your true self and share your emotions. Spending time with your loved ones can also help you to fulfill your emotional needs and create a strong foundation for your mental health.
Studies have shown that people close to their families have higher levels of happiness than those who aren’t. It is because they have a strong sense of belonging and a positive environment where they feel safe.
The best part about spending time with your family is that it can help you to express yourself without worrying about what others may think of you.
There are many ways that you can spend quality time with your family members, including planning a trip or discovering a new hobby together. You can also have conversations about any topic you both enjoy and are passionate about.
Aside from that, spending quality time with your family also gives you a chance to create lifelong memories that you will cherish forever. It can be anything from sharing your favorite foods or activities to discovering a new place you want to explore.
Ground Yourself Through Your Senses
Grounding yourself through your senses is one of the most effective ways to slow biological aging. It can be as simple as listening to nature, noticing the details of a sunset, or taking in the sights of a new city.
Using all five senses can help you focus on the moment, making you feel calmer and more relaxed. Practicing these skills can also be helpful when you are dealing with emotional issues like anxiety, depression, or PTSD.
The most common sense-based grounding exercises are usually quick and easy to follow. These strategies may be as small as taking three deep belly breaths, or they can be more involved, like meditation or yoga. Of course, there is no right or wrong method to ground oneself; nonetheless, it may take a few tries to find a method that works for you.
For example, the most apparent sense-based activity is focusing on your sight. Still, it can also be as simple as recognizing a landmark in your local area or attempting to name one of the many colorful flakes in your glass of water.
While these strategies are not meant to replace therapy, they can be a good start in learning how to manage your emotions and stress healthily. Trying out a few different methods can help you discover the most effective ones for you and your family.
Get Rid of Anything That Doesn’t Add Value to Your Life
The right tools and techniques can help you slow down the aging process. Among the easiest ways to accomplish this is to get rid of anything that does not offer value to your life.
There are many ways to go about identifying what you no longer need. First, look closely at your closet and garage, and eliminate the items you no longer wear or use.
Another way to clear the clutter is donating or selling the items you no longer need. It might be a terrific opportunity to earn additional money while also giving back to your community. Taking the time to do this will be well worth your while! Then, you can focus on the items that add value to your life. It is the first step in achieving your goal of feeling happier, healthier, and more contented. You’ll be astonished at how much more you enjoy your daily activities.
Take Time for Self Care
In our busy lives, self-care can sometimes seem like a luxury we must put on the back burner. But in fact, taking time to care for yourself can be crucial to keeping your life running smoothly and avoiding stressors that can lead to burnout and depression.
You’ll be able to manage your stress levels more efficiently, which will help you slow biological aging. Research has shown that when you take care of yourself, your body responds to stress by entering a parasympathetic (rest and digest) state rather than a sympathetic (fight or flight) one.
This soothing response improves your sleep, lowering your risk of heart disease and high blood pressure and slowing reaction times and irritation. It also increases your energy level, making it easier to get the tasks you need to complete done.
Even if you have a stressful job or family commitments, it’s essential to ensure you get enough rest and that your nutritional needs are met. Having a regular nightly bedtime can be a helpful way to ensure you get the sleep you need.
Having time to do things you enjoy, whether gardening, reading, going out for drinks, or just sitting in your favorite spot outside, will give you a sense of peace that can help you recharge. It will also allow you to reflect on the good times in your life, which can help you cope with the bad and prevent burnout.
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