Two weeks ago, I discussed the health benefits of immersing yourself in water. This week, I need to discuss why it's important to drink it.
I don't know about you but sun exposure dries out my skin; overhead fans dry out my nasal passages and my eyes, and 100 degree weather has caused my sweat glands to go nuts. I love summer, but it plays havoc with staying hydrated.
Water, though not exactly the fountain of youth, is at least the “fount of life” and the most critical substance in the human body. Every organ, tissue and cell needs water to function. It transports nutrients, promotes digestion, and carries away waste. Controlling body temperature and ensuring proper blood volume, water keeps skin, mouth, nose and eyes moist.
Preventing thirst is crucial, particularly for those over 60. Thirst suggests that the optimum level of water in the body (50-75% of weight) is already compromised. In other words, if you're thirsty, you are already dehydrated. Seniors are at particular risk because as aging occurs, the amount of water in the body is reduced and the ability to recognize thirst signals is greatly diminished.
If enough water isn’t ingested, the body will drain the body’s organs and tissues. Symptoms are: headache, fatigue, poor circulation, muscle spasms, kidney failure, and increased body temperature and pulse rate. Weakness will escalate, and labored breathing, dizziness, and even delirium can result.
A minimum of 64 ounces per day of water is the remedy. Absorbed faster than any other drink, water is no calorie and now even injected with vitamins and minerals. Fill a a large jug with at least that many ounces first thing in the morning and drink throughout the day until finished. Remember, don't wait until you're thirsty.
Milk, juices, soup, and at least five servings of fruits and vegetables (high water content) are good sources for additional fluid intake.
Modify processes that dry skin. Wear gloves when cleaning, and take warm rather than hot showers. Wash off chlorine after swimming. Slather on oils or lotions before completely drying hands or body to lock in moisture. Use drops to prevent dry-eye before going to sleep, and drink, drink, drink!
Saturday, June 26, 2010
Saturday, June 19, 2010
Honor Grandpa on Father's Day
Though I think we must honor dads on Father’s Day, I believe granddads are equally important to remember. Mine was a great gift in my life. He was the link to other generations in my family, one of my most important teachers, and the man in my life who loved me unconditionally.
A grandfather can be a grandchild’s most important mentor, role model and guide, and is a critical influence on their growth and success. According to AARP, researchers have determined “that grandchildren who have a close relationship with a grandfather are more likely to perform well in school, display positive emotional adjustment, have higher self-esteem, and a greater ability to develop and maintain friendships.”
Grandfathers are the great story tellers. They keep the family’s history alive by passing on the details to new generations. They recount first hand how life has changed culturally and technologically through the ages. They teach powerful lessons by relating the joys, hard times, and even mistakes in their own life experience.
Because grandfathers generally need not fulfill parental responsibilities, their relationships with grandchildren are more open and relaxed. Without the fear of judgment and reprisal, grandchildren are more willing to confide fears, ask difficult questions, and entrust their most guarded secrets.
A grandfather’s wisdom is highly respected, and their suggestions more readily followed. Their behavior and actions can set the standard for the kind of man a grandson may become or the kind of man a granddaughter may choose to marry. They have the power and opportunity to teach their grandchildren important life values like loyalty, patience, perseverance and self-sacrifice. Grandfathers should fulfill this sacred obligation to their grandchildren, and their grandchildren should honor them for doing so.
Saturday, June 12, 2010
Take the Plunge
I told you about my frozen shoulder a few entries back and that doing the exercises to loosen it were excruciating but helpful, though they did not entirely solve the problem. Well getting in the pool and doing the backstroke in cool water did.
In fact, working out in the pool is really magical. Now, I'm no Esther Williams, so I'm not doing laps for 45 minutes, but I keep moving hard for that long so my heart rate stays up and I'm breathing deeply (I refer to the amazing benefits of deep breathing in my book Living Agelessly and give lots of exercises.).
Then I do 15 minutes of isometric exercises and stretches in the shallow end. Afterwards, I float on the water and just relax deeply. I feel so good that it's like having been to a spa, and I always sleep well that evening.
Water workouts are particularly good for us because we eliminate the abuse to our joints and for those who suffer with Osteoarthritis, it's the perfect way to exercise without exacerbating wear and tear. Those who suffer with muscle pain should also avoid high impact activities. Gentle but invigorating exercises improve muscle tone and strength, and it's the perfect way to exercise for those who are overweight.
The following are more benefits as outlined on iloveindia.com.
Provides Buoyancy
One of the major benefits of water aerobics is that it provides buoyancy and support for the body, making it less likely for the muscle, bone and joint to get injured. Water supports upto 80% of your weight, thereby causing less strain on the joints, back and torso, when compared to exercises performed on land.
Quick Muscular Endurance
The high density of water, as compared to air, leads to increased resistance, thereby augmenting muscular endurance and tone. This means that water aerobics builds-up toned and endured muscle mass all around the body. Also, one tends to get quicker results exercising in the water, than on land.
Improved Flexibility
The reduced effect of gravitational force in water leads to improved flexibility in the body. The joints can be easily moved through a wider range of motion, which makes water aerobics all the more beneficial as we age. Since there is no joint pain caused, you can perform the exercise without any kind of anxiety.
Improve Cardiovascular Conditioning
Water aerobics exercises prove to be extremely beneficial in terms of cardiovascular conditioning. In such an exercise, the heart rate is maintained at a lower rate, when compared to cycling or running. The heart seems to work better when you indulge in water aerobics.
Helps Keep Cool
The 'cool' quotient cannot be ruled out when we talk about the benefits of water aerobics. It is refreshing activity and lifts up the mood instantly. It keeps the body temperature constant throughout the exercise. Also, water keeps you cool and comfortable, even when the mercury is rising.
Burn Calories
We all know that exercising is the best way to get rid of those bulging fats and ever-increasing waistlines. However, do you know that water aerobics are more effective, as compared to land exercises? The former leads to a loss of about 450 to 700 calories per hour. So, if you want to shed those extra kilos, water aerobics can be extremely useful.
When I work out, I don't use any apparatus, but if you want to, visit http://www.waterworkout.com/ for things like aqua shoes, aqua barbells, webbed gloves, flotation belts, power paddles, and water workout DVDs including one called Aqua Latin Rhythms that I found intriguing because I love to dance and hate to sweat, so what could be better than dancing in the water.
Just dive in folks. The water is really fine!
In fact, working out in the pool is really magical. Now, I'm no Esther Williams, so I'm not doing laps for 45 minutes, but I keep moving hard for that long so my heart rate stays up and I'm breathing deeply (I refer to the amazing benefits of deep breathing in my book Living Agelessly and give lots of exercises.).
Then I do 15 minutes of isometric exercises and stretches in the shallow end. Afterwards, I float on the water and just relax deeply. I feel so good that it's like having been to a spa, and I always sleep well that evening.
Water workouts are particularly good for us because we eliminate the abuse to our joints and for those who suffer with Osteoarthritis, it's the perfect way to exercise without exacerbating wear and tear. Those who suffer with muscle pain should also avoid high impact activities. Gentle but invigorating exercises improve muscle tone and strength, and it's the perfect way to exercise for those who are overweight.
The following are more benefits as outlined on iloveindia.com.
Provides Buoyancy
One of the major benefits of water aerobics is that it provides buoyancy and support for the body, making it less likely for the muscle, bone and joint to get injured. Water supports upto 80% of your weight, thereby causing less strain on the joints, back and torso, when compared to exercises performed on land.
Quick Muscular Endurance
The high density of water, as compared to air, leads to increased resistance, thereby augmenting muscular endurance and tone. This means that water aerobics builds-up toned and endured muscle mass all around the body. Also, one tends to get quicker results exercising in the water, than on land.
Improved Flexibility
The reduced effect of gravitational force in water leads to improved flexibility in the body. The joints can be easily moved through a wider range of motion, which makes water aerobics all the more beneficial as we age. Since there is no joint pain caused, you can perform the exercise without any kind of anxiety.
Improve Cardiovascular Conditioning
Water aerobics exercises prove to be extremely beneficial in terms of cardiovascular conditioning. In such an exercise, the heart rate is maintained at a lower rate, when compared to cycling or running. The heart seems to work better when you indulge in water aerobics.
Helps Keep Cool
The 'cool' quotient cannot be ruled out when we talk about the benefits of water aerobics. It is refreshing activity and lifts up the mood instantly. It keeps the body temperature constant throughout the exercise. Also, water keeps you cool and comfortable, even when the mercury is rising.
Burn Calories
We all know that exercising is the best way to get rid of those bulging fats and ever-increasing waistlines. However, do you know that water aerobics are more effective, as compared to land exercises? The former leads to a loss of about 450 to 700 calories per hour. So, if you want to shed those extra kilos, water aerobics can be extremely useful.
When I work out, I don't use any apparatus, but if you want to, visit http://www.waterworkout.com/ for things like aqua shoes, aqua barbells, webbed gloves, flotation belts, power paddles, and water workout DVDs including one called Aqua Latin Rhythms that I found intriguing because I love to dance and hate to sweat, so what could be better than dancing in the water.
Just dive in folks. The water is really fine!
Saturday, June 5, 2010
Don't You Be Weak in the Knees
I played soccer in junior high, basketball in high school, and I've been dancing since I could walk. I loved every minute, but I'm paying for it now with my knees, and since knee surgery to repair a torn ligament, arthritis has set in big time. Aging and weight gain have also had an impact.
More than 20 million Americans suffer with osteoarthritis (OA), the number one cause of disability in the United States. OA strikes three times as many women as men and most often occurs in people over 50. However younger people who have been injured in sports or accidents can start having symptoms in their 20s and 30s.
OA is a chronic disease, and it will never get better (YUK!). In fact, because the knee pain and immobility are caused by wear and tear between the joints, the symptoms will worsen overtime (YUK! YUK!). Symptoms include pain, stiffness, swelling and inflammation of affected joints and are more prominent after activity (including walking, driving, lifting, standing, bending and climbing), but pain and stiffness can be experienced after resting too, particularly in the morning. OA sufferers also report gaining an average of 42 pounds after diagnosis because they cannot exercise as much, and they often lose two to three hours of sleep at night because of the pain.
In addition to physical symptoms, osteoarthritis takes an emotional toll as well. OA changes lifestyle forever, impacts relationships and the ability to work and be active, and those kind of losses cause depression.
Because of the pain, the tendency is become more inactive, but that will worsen the problem. It is true that if you don't move it, you will lose it. You may not be able to jog any more or even use the treadmill, but you can and should ride a bike and work out in a pool.
Regular exercise will strengthen the muscles around those joints, increase flexibility and blood flow to the affected area, in addition to helping you lose weight. Lightening the load will lessen the pressure on those weight bearing joints, diminish more wear and tear, and decrease inflammation and pain. When, not if, the pain becomes really difficult, medication and injecting steroids can help.
Well, I did all that but still struggled with my knee collapsing, so I took another step as well. My orthopedic physician suggested injections of ultra-pure hyaluronan--which is naturally found in healthy joint fluid. Given as one injection for three consecutive weeks, the protocol helps restore healthy joint fluid to cushion, protect and lubricate the knee joint. It can relieve knee pain for up to six months. In my case, relief lasted an entire year.
The most dramatic course of action is surgery but take care with that decision. I've heard stories of great successes but also terrible nightmares. Seek out a great orthopedic physician for x-rays of your joints and to discuss what options are best for you.
And keep moving. Don't let OA win!
More than 20 million Americans suffer with osteoarthritis (OA), the number one cause of disability in the United States. OA strikes three times as many women as men and most often occurs in people over 50. However younger people who have been injured in sports or accidents can start having symptoms in their 20s and 30s.
OA is a chronic disease, and it will never get better (YUK!). In fact, because the knee pain and immobility are caused by wear and tear between the joints, the symptoms will worsen overtime (YUK! YUK!). Symptoms include pain, stiffness, swelling and inflammation of affected joints and are more prominent after activity (including walking, driving, lifting, standing, bending and climbing), but pain and stiffness can be experienced after resting too, particularly in the morning. OA sufferers also report gaining an average of 42 pounds after diagnosis because they cannot exercise as much, and they often lose two to three hours of sleep at night because of the pain.
In addition to physical symptoms, osteoarthritis takes an emotional toll as well. OA changes lifestyle forever, impacts relationships and the ability to work and be active, and those kind of losses cause depression.
Because of the pain, the tendency is become more inactive, but that will worsen the problem. It is true that if you don't move it, you will lose it. You may not be able to jog any more or even use the treadmill, but you can and should ride a bike and work out in a pool.
Regular exercise will strengthen the muscles around those joints, increase flexibility and blood flow to the affected area, in addition to helping you lose weight. Lightening the load will lessen the pressure on those weight bearing joints, diminish more wear and tear, and decrease inflammation and pain. When, not if, the pain becomes really difficult, medication and injecting steroids can help.
Well, I did all that but still struggled with my knee collapsing, so I took another step as well. My orthopedic physician suggested injections of ultra-pure hyaluronan--which is naturally found in healthy joint fluid. Given as one injection for three consecutive weeks, the protocol helps restore healthy joint fluid to cushion, protect and lubricate the knee joint. It can relieve knee pain for up to six months. In my case, relief lasted an entire year.
The most dramatic course of action is surgery but take care with that decision. I've heard stories of great successes but also terrible nightmares. Seek out a great orthopedic physician for x-rays of your joints and to discuss what options are best for you.
And keep moving. Don't let OA win!
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