WATER AND MIGRAINES

Peter Goadsby, MD, PhD, director of the Headache Center at the University of California San Francisco, explains that the area of the brain that triggers thirst also prompts migraines.  He says the less thirsty you are, the less likely the cells that cause migraines will be activated.  Also, a study in the European Journal of Neurology found that participants who drank just over 4 cups more water a day than their usual daily intake experienced 21 fewer hours of pain throughout the 12-week study.  Their pain was also less intense. 

For anyone who suffers from true migraines, and all bad headaches are not migraines, it could be very helpful to keep the above information in mind.  Drinking some extra water in exchange for less pain and less intense pain sounds like a good trade-off to me.

CUCUMBERS TO REDUCE STRESS

According to Indonesian investigators, nibbling on refreshing cucumber slices may be what you need for your rattled nerves. In addition, it could trim a few numbers off your blood pressure. One heaping cup a day is recommended. Remember on hot days or when you need to be hydrated, cucumbers are high in water content, too. Why do cucumbers help with stress? The investigators found that these three key minerals in cucumbers, potassium, magnesium and phosphorus, calm jangled nerves and relax tight muscles.

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ZUCCHINI

Zucchini is a tasty, healthy, versatile food.  It has been around forever, cultivated by the Native Americans before the New World was ever discovered.  It was a favorite of the likes of George Washington and Thomas Jefferson who both grew it in their gardens.  It is inexpensive to grow with a single plant often producing a bushel basket of zucchini.

Zucchinis are approximately 94% water which is why they are so low in calories.  One cup of raw sliced zucchini has less than 20 calories, 20% of the adult recommendation of daily vitamin C needs, and 250 mg potassium.  It also has beta carotene which the body converts to vitamin A but this is lost if you peel the zucchini.  Zucchini is also a good source of folate.

Whether you sauté it, use it in a casserole, bake it in breads and muffins, etc, just be sure to include it in your diet.

WHY THE BODY NEED WATER?

The human body needs water more than anything else, except oxygen. At as little as a 2% loss of water, our bodies become fatigued. As little as a 10% loss can cause serious problems and a week without water can be fatal. Check out the following facts and you will understand why water is so important:

• Water makes up 83% of our blood.
• Water composes 75% of our brain.
• Water accounts for 22% of our bones.
• Water makes up 75% of our muscles.

The average adult needs around 1 1/2 to 2 quarts of water a day. If you are large, very active, or if you drink a lot of caffeine products which act as mild 

diuretics, you will need more.

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EASY WEIGHT LOSS TIP

 According to the late Dr. George Blackburn, former Professor of Nutrition at Harvard Medical School,  "Drinking generous amounts of water is overwhelmingly the number one way to reduce appetite". He recommended sipping 3 to 4 ounces of water at a time throughout the day.

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LEMON WATER BENEFITS

WATER AND THE BODY

 Water is one thing the body must have to survive. The body needs water more than most anything else except oxygen. Did you realize that as little as a 2% loss of water, the body becomes fatigued. As little as a 10% loss can cause serious problems and a week without water can be fatal. Consider the following:

• Approximately 90% of the blood is made up of water
• Water composes 75% of the brain
• Water accounts for 22% of the bones
• Water makes up 75% of muscles

The average adult needs 1 1/2 to 2 quarts of water a day, more if they are large, very active physically or drink a lot of caffeine products which act as diuretics.

Make sure you drink enough water to keep your body is good condition.

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KICK START YOUR METABOLISM WITH THIS?

When I was a kid, I loved spending the night next door with my grandparents. And one of my favorite treats was breakfast the next morning. My grandmother never drank coffee or tea but had a cup of hot water every morning with breakfast. When my dad found out I was drinking a cup of hot water with a teaspoon of sugar for breakfast, he was not pleased! Imagine my surprise when recently reading a medical report that said to start your morning with a cup of hot water and lemon to rev up your metabolism for the day! If only grandma had known to add lemon! Have a sluggish metabolism? Try some hot water and lemon.

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WATER AND SUN

The best way to stay safe in the sun is to avoid it between the hours of 10 AM and 4 PM! Since that is when most of you want to be in the sun, thankfully I am not one of you, there are a few important things to remember:

• #1 - always use sunscreen. Your sunscreen should be SPF 15 or higher and it should be reapplied every few hours.
• #2 - use an SPF lip balm. Remember lips get sunburn too!
• #3 - DRINK LOTS OF WATER!

There are many more precautions but since this is a kitchen medicine blog I wanted to stick mostly with the water issue. It is so easy to become dehydrated when exposed to the sun in the heat of the day or for long periods of time. Be cautious and keep lots of water with you and drink it!

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MELONS MAKE GOOD APPETIZERS

When thinking about appetizers, do you usually consider melons? Melons are over 90% water, so they are perfect as appetizers. Researchers at Penn State University found that those who consumed a water-rich appetizer before meals ate 448 less calories during the meal than did those whose calorie equivalent snacks were without water. 

Hint: Try melon slushies as appetizers.

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NEED MORE WATER?

Has your doctor told you to get more water into your diet? If you don't care for water, that can be a problem. Following is a recipe for a refreshing drink that might be helpful for you.

SALTED CARAMEL APPLE REFRESHING BEVERAGE: Stir one packet of Jolly Rancher green apple drink mix along with 2 pumps zero-carb salted caramel syrup into 40-ounces of water and ice.

recipe and photo Woman's World  '23

DRINK FILTERED WATER

It is always essential that we keep our bodies hydrated even in winter when we are spending so much of our time indoors with the heat going. It is important to drink plenty of water to keep the skin hydrated, too.  Are you one of those people who only drink bottled water?  Did you realize that filtered tap water is often cleaner than some of the bottled waters?  Why not invest in a good water filter in your kitchen or a refrigerator that dispenses filtered tap water through the door?

WATER FOR HAPPINESS?

The solution to your "moods", lack of concentration, and fatigue could be as simple as a glass or bottle of water! That's right!  According to researchers at the University of Connecticut in Storrs not drinking enough water is one of the biggest culprits.  They found that even mild dehydration, the kind where you don't even realize you are thirsty yet, can significantly affect women's moods, concentration, and levels of fatigue.  Having a busy day? Don't neglect the water cooler, water bottle, etc.

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HOW ESSENTIAL IS WATER TO THE BODY?

 The photo below should answer that question.

WATER FOR AN ENERGY BOOST

Are you feeling sluggish in the mornings?  Try drinking a glass of cool/cold water in the morning. The coldness is invigorating and the water helps you start your day hydrated. My daughter who works in the medical field tells me we should start our day with a glass of water even before coffee. You don't have to drink a lot, an 8-oz glass will do. That is only 1 cup, so it is not hard to do.

MORE ABOUT WATER

So, you aren't able to handle 8 to 10 glasses of water a day?  Some time ago, I wrote an article on this blog about eating water.  If you didn't see it, check the archives and read it.  The average person can get around 20% of their daily water needs from foods.  Some produce, for example, is loaded with water.  Think cucumbers, melons, etc.  And how about this little surprise; cooked rice and white chicken breast ends up being over 50% water.  

Caution: Beware of flavored waters.  Again, read the nutrition labels.  You might be surprised to find that some flavored waters have more sugar than some candy bars and others have 0 sugar.  You want flavored water?  Add some fresh fruit slices, berries, or a slice of citrus to your water glass.

IMPORTANCE OF WATER

Almost all of us know we need to drink 8 to 10 glasses of water a day, even though many of us don't do it!  But do you know why?  How about this?  The experts say water is second only to oxygen as essential to life itself!  Is that reason enough for you? No, you want more reasons?  Check the bullets below.

• Water decreases the risk of colon cancer by 45%.
• A lack of water is one of the most common causes of daytime fatigue!
• Water reduces fat deposits in the body. 
• Water helps maintain proper muscle tone.
• Water reduces the risk of bladder cancer by 50%.

The above bullets are just a few of the ways water is helpful to the body.

One thing we should do that most people say they don't even think of doing is to drink at least one glass of water right after getting up in the morning.  Remember we aren't talking about a 16-oz glass.  A glass that holds a cup of water counts as a glass.

Do your body a big favor and drink plenty of water!

WATER AND DIETING

 

Probably anyone who has ever dieted realizes you have to drink lots of water!  A study from researchers at Virginia Tech University shows that the dieters who drank 2 cups of water before meals lost 15.5 lbs over 3 months.  Those who drank the water had a 44% increase in weight loss over those who did not drink the water.  Now why wouldn't anyone want to do something so simple to shed a few excess pounds?

TOXINS

Our bodies are bombarded with toxins on a daily basis.  We consume toxins when we eat fruits and vegetables with pesticide residue, we get mercury from fish, much of what we eat is food that has chemicals added for preservation, etc. Our foods also contain food dyes, chemical flavorings, and food additives.  We all get these things into our bodies no matter how carefully you think you watch what you eat!

We also breathe toxins into our bodies no matter where you live.  Our cars, factories, etc release methane and carbon monoxide into our air.  Smokers cause carcinogens to be released by their cigarette smoke.  All of us breathe this air.  It is impossible to breathe and not take toxins into your body.

 We drink toxins, too.  Some of the toxins in our drinking water include methane, bleach, and ammonia.  Swim?  Chlorine along with other chemicals are in the water and are absorbed by the skin and swallowed by swimmers at times.

Our bodies, however, are made to detoxify themselves.  That is why we have a liver, kidneys, lungs, skin, etc.  Their role is to keep our bodies detoxified by using our circulatory, digestive, and lymphatic systems.  What you eat and drink has a huge part to play in how well these systems are able to do their jobs.  Unless recommended by your doctor, you do not need to use cleansing fasts, diets, products, etc (in fact they could be harmful!).  But you do need to eat properly and keep your body hydrated!  Below are some natural, healthy ways for you to keep your body cleansed.  I'm sure there are many more but here are a few of the basic ones:

• Drink plenty of water.  A glass or bottle of water a day will not cut it.  You need to have 6 to 8 glasses a day!
• Drink green tea.  Green tea is an antioxidant that washes toxins from the body.  It also contains a special antioxidant, catechins, which is believed to increase liver function.  Remember, liver is one of our natural detoxification systems. Make a habit of having some green tea every day.  Whether you drink it hot or cold, remember to include it in your daily diet.
• Make sure you are eating healthy fiber every day.  An apple is a good example.  Not only does an apple have fiber (eat the peel), but it also has a high-water content to help with hydration.  Fiber is essential to keep your colon cleansed therefore eliminating toxins from your digestion system.
• Eat raw food every day.  Raw food is food that is not processed or cooked to death.  Fruits, nuts, veggies, etc should be included in your diet every day. 
• Include seeds in your diet.  Snack on or add to baked goods, cereals, etc the following: flax seed, pumpkin seeds, sesame seeds, sunflower seeds, etc.
• Omega-3 oils help lubricate the intestinal walls.  Toxins become absorbed by the oils and thus eliminated from the body.  Include olive, canola, and/or flax seed oils in your diet.  Also, the oils in avocado are omega-3s.  Certain fish are also high in omega-3s.
• Garlic stimulates the liver to produce detoxification enzymes.  These enzymes help to filter toxins from the digestive system.  Learn to flavor foods with fresh garlic.

Read this article over two or three times if necessary but get these ideas ingrained into your psyche so they become an everyday part of your diet.  You will be doing your body a huge favor and it will respond by making you feel better and be healthier.  You only get one body.  It is up to you to take care of it.

Are these foods and others like them a regular part of your diet?  If they aren't, they should be!

APRICOTS ARE HEALTHY - BOTH FRESH AND DRIED

Apricots are rich sources of beta carotene, iron, and potassium.  They are high in fiber and yeah - low in calories and basically fat-free!  Yes, three fresh apricots have only about 50 calories and 10 dried apricot halves only have about 85 calories.

Fresh apricots are rich in vitamin C, however, when canned or dried apricots lose much of their vitamin C.  Still ounce for ounce, dried apricots are more nutritious than the fresh or canned ones.  That is because dried apricots are less than 1/3 water while the fresh apricots are 85% water.  (Remember this when you need hydration.  See article on this blog regarding "Eating Water.")

Apricots are great for desserts and for snacking.  Dried apricots and/or apricot leather are nutritious, fat-free snack foods.

Note: Apricots do contain natural salicylate which is a major ingredient in aspirin.  If you have an allergy to aspirin, be cautious about apricots.