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Doctors constantly tell you to engage in more physical activity because it’s good for you. But why is it good? Do you know? 

I’m going to give you a few reasons why regular exercise is so important to your health so that if a doctor ever tells you, “do more physical activity…its good for you”, you can say “I will… because NOW I know just how good it really is for me”.

  1. Heart Health
  • Exercise reduces the stress on your heart while you’re doing your daily activities. You won’t get winded as easily when climbing stairs, won’t need as many breaks if you’re playing outside.  It helps lower your blood pressure and your cholesterol.  It helps protect you from heart attack, and if you’ve already had one, then it can protect you from getting a second one.
  1. Brain Function
  • It improves your cognition! Improves your attention, and therefore school performance in you or your kids! It also improves cognition in people who have Alzheimer’s or dementia. So all groups of people can benefit.
  1. Diabetes
  • The most common type of diabetes is Type 2, aka insulin resistant diabetes. Your body can still make insulin, which helps your body use the sugar in your blood. The problem is that your body has become resistant to it, so even though you have insulin you don’t use the sugar…so you get high sugar in your blood, which does all kinds of nasty things to the rest of your organs.  But that’s a topic I will talk about another time.  How does exercise help? It makes your body more sensitive to insulin.  This means that regular exercise may normalize your blood sugar without any medications.  Or, if you are taking medications it can help reduce the amount you need to take and even the amount.  Or it will just help amplify the effects of your medications and keep your blood sugar within acceptable levels. Read More 8 reasons why you still want to eat – even after you just ate
  1. Chronic Pain Symptoms
  • Chronic pain can be and often times is debilitating. Chronic back pain, neck pain and illnesses such as fibromyalgia cause severe distress and loss of quality of life of those diagnosed.  Evidence is a bit mixed, and results are more subjective meaning that it’s based on people’s words rather than some kind of objective measurement.  Exercise has been shown to improve pain symptoms in multiple kinds of pain: lower back pain, fibromyalgia, rheumatoid arthritis, and even osteoarthritis (from over use).  Important to know here… exercises, if never done before, will cause NORMAL muscle soreness. The more you do it, the more your body will get used to it and the pain will decrease.  Don’t get discouraged…You can do it!
  1. Stability and Injuries

– Exercise improves joint strength.  Strengthens the muscles around each joint. This is important to maintaining good balance and stability.  It prevents falls and injuries. Both of which are extremely important as you get older. 

  1. Bone Strength
  • Exercise improves your bone strength so that even if you do loose our balance, or trip, and fall…. In fact, muscle strength is a good predictor of bone strength. You are less likely to break something.  How does exercise improve bone strength?  Bones are meant to give support to the body, mainly the muscles.  The bones in your body adapt to the forces put on your muscles, so that if you exercise them regularly, your bones will grow stronger so they can maintain your muscle mass without injury.  Its kind of like how your muscles grow as you carry more weight.  The muscle adapts to the weight put on it.  The bones do the same.  More exercise, stronger muscles, stronger bones.  Best way to do this is exercises that use gravity.  Resistance training.  So although there are benefits to walking and running… the best exercises to benefit your bones are resistance training like weight training, or vibration exercises (means standing over a vibrating platform).  Best form of exercise regimen is one that includes weight training, endurance like cardiorespiratory exercise and exercises that improve flexibility.
  1. Immunity
  • Exercise improves your immunity! Although endurance trainers and elite athletes often report upper respiratory infections, regular moderate intensity exercise enhances your immunity! This is extremely important for all of you including me! But even more so among patients who are at higher risk of infections like those with diabetes, older age, HIV and cancer.
  1. Quality of Life
  • Quality of life refers to certain life attributes including physical wellbeing, emotional wellbeing, health status and disease status. Exercise has been linked to improved quality of life in the elderly, those with cancer, those with chronic diseases like diabetes and even Parkinson’s disease.
  1. Sleep Quality
  • Regular exercise improves sleep quality. For students for example, exercise should be maintained especially during times of high stress such as exam week to buffer the negative effects of this stress.  Exercise also increased sleep duration and deep sleep while decreasing light sleep.  Also, regular exercise can improve sleep time among older adults as well.  There is also support to the idea that overall fitness predicts sleep quality. In fact, lower physical activity lends itself to increased risk of insomnia.   It even improves sleep in those diagnosed with diabetes, sleep apnea, obesity, hypertension (high blood pressure), rheumatoid arthritis and postpartum women (after giving birth).  In sleep apnea, severity was actually decreased by weight training, not weight loss.
  1. Mood
  • Exercise has been shown to improve symptoms of depression, anxiety, and negative mood. It even improves low self-esteem. Not only that but it has shown to improve mental health in those with bipolar disorder although the data is relatively new.
  1. Healthy Weight

Regular exercise helps suppress your appetite.  This means that if you are exercising REGULARLY being the KEY…. You won’t have those nagging feelings of wanting to eat everything in sight.  Of course this isn’t the only reason you would want to eat everything you see. You can check out my other post on 8 reasons why you want to eat everything!  Don’t forget that for maintaining healthy weight, the amount of calories IN must equal the amount of calories OUT.  This is why BOTH diet and exercise are important.  If you eat 5000 calories a day and only burn 200 calories…every day… you will gain weight. This is just the way it is. So to maintain a healthy weight, or to get there… you have to eat right… and exercise regularly so you don’t always feel hungry, so your body can use energy better throughout the day and you can and will get to your weight goals.

There you have it! 11 incredible benefits of regular exercise… but wait… how much exercise should I do to actually benefit?

 The recommended amountof cardiorespiratory moderate intensity exercises like jogging, swimming, walking fast where you can carry on a conversation is: 30min at least 5 times a week for a total of 150min a week.

 Do more if you want to improve your fitness even more.  You can split those 30minutes into three 10minute sessions throughout the day too. No need to feel like it has to be in one sitting.  Or you can do some more vigorous exercise for 75minutes a week.  This includes things like running, zumba, high intensity interval training, also swimming. The trick is, you are NOT able to carry on any kind of conversation because you’re out of breath.

For weight training, it’s recommended to do at least 2 times a week.  With a minimum of 8-10 exercises that target the different muscle groups: legs, biceps, triceps, shoulders, back, and chest. Don’t forget flexibility training.

Do these about 2-3 times a week. Hold each stretch about 10-30 seconds and repeat 2-4 times until you have a total of 60 seconds per stretch. It is best to do it when muscles are warm…so warm up with cardio, or after a warm bath.  For balance and coordination… 20-30minutes per day of things like yoga or tai chi. Yoga is a great combination of flexibility, balance and coordination.

Last but NOT least… 

before engaging in any type of exercise, make sure you have a doctor give you’re a clean bill of health. Make sure to do the exercises properly to 

avoid injury, do weight training in a controlled fashion.  Ask for tips, look up workout plans that describe proper posture. Never lock any joint while performing exercises because locking knees or elbows leads to injury.

There you have it! Hope you enjoyed this articles.. lots of info but so important to know all the awesome reasons why exercise is so good for you!

Time to enjoy the day, get active and make your health a priority!

The post We’ve all heard how bad it is NOT TO exercise regularly. appeared first on Preserves Cotts Dales Future.

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Our caveman ancestors were built to move. To run, to lift heavy things and to stretch their bodies much like cats and dogs do.  We are beings of movement…but lately we are more inclined to be couch potatoes.

 Today we will go over reasons why exercise is extremely beneficial for you!  We’ll also talk about what sedentary behaviors are and why they are so bad for you.  Also, make sure you watch till the end to hear this weeks challenge! Prepare to be mind blown!

That’s right.. because what I am about to tell you will make you want to get your inner CAVEMAN or CAVE-LADY moving.

First things first: Safety.  Before you start any crazy exercise routines make sure that you have a good bill of health from your doctor. So give your doctor a call and get yourself checked out before you start training for a triathlon. (person – gets painted like a checkered board, “checked out”)

Okay, so did you know that there are 3 different types of exercise? Right? Who knew! I always thought exercise was exercise too! Weight lifting, sports, running, walking, yoga, pilates etc etc..  These are ALL exercise, but if you notice there are some features of each that others may not have.

So what are these different types of exercise exactly?  The American College of Sports Medicine has the breakdown:

1) Cardiorespiratory Exercise

2) Resistance Exercise (weight training)

3) Flexibility and Neuromotor Exercise

You should be participating in ALL THREE types of exercises.  Sounds crazy complicated and like a lot of work.… may even sound impossible to fit into your busy schedules, but don’t worry! We’re here to start small and find time where there isn’t any! HA! Each of these categories has their own benefits and I think its super important that you guys know them.

      But how much of exercise should you actually do? 

Give thanks to the American Heart Association for giving us this info:

Adults should engage in at least ≥30 minutes of moderate exercise 5 days a week.  For a total of 150minutes a week!  This means, go for a fast walk, dance a little, go hiking, garden a bit, or ride around in your bike.

Or, you could do ≥25 minutes of vigorous exercise 3 days a week.  For a total of 75 minutes a week!  This means, dance salsa or merengue…. Are you kidding this is the most insane workout ever, its no wonder Zumba gets you’re all sweaty or OUT OF BREATH! That’s the KEY here. If you can chat with a friend or gossip, it’s not vigorous enough.. come on you got this… lets pick up the pace!

        Adolescents should aim for 60 minutes every single day.

In the next few weeks we’ll talk about each type of exercise and how to do them.  If you’re new to any of this, don’t worry… we’ll work through it with you.. plus it’s NOT as hard as making beans over night without a crock pot.  Making the time for exercise… well… that’s a whole different story let me tell you.  Days can get super busy, and it happens to everyone! There is no shame in that. Luckily you’re about to get a few tips on what to do so you can start squeezing in some exercise despite your nutty schedule.

For example: You don’t have to do it all at once! You can also split it up into 3 different sets of 10-20 minutes if that’s all you can squeeze in!  The idea is to SQUEEZE in the daily or weekly recommended amount! Okay, now lets get into the benefits of engaging in exercise in general.

There are some pretty awesome benefits to exercise, running, swimming, cycling, stair climbing, weight training, pilates, yoga and EVEN just walking for 30 minutes every day improves so many areas of your life.  For one, it can protect you from developing diabetes.  If you do have diabetes, it can make your body more sensitive to insulin.  It helps keep a healthy weight, which is awesome both for your physical health and your mental health! It also reduces some cancers, and falls. It even makes your bones stronger so guess what? If you do fall… you are less likely to fracture something! Having trouble sleeping? Try doing a little exercise!  Exercise also improves your mood! Who doesn’t love being happy and smiling and being silly because you’re having a good day?  I know I do!

And what if you have a chronic pain condition like knee pain or back pain.  Simply walking for 150min a week has been shown to improve pain symptoms as well.

But I am about to give you TWO of the MOST AMAZING benefits:

Your BRAIN! It improves your cognition! Improves your attention, and therefore school performance!  It also improves cognition in people who have alzeihmers or dementia. So all groups of people can benefit.

Your HEART! Exercise reduces the stress on your heart while you’re doing your daily activities.  You won’t get winded as easily when climbing stairs, won’t need as many breaks if you’re playing outside.  It helps lower your blood pressure and your cholesterol.  It helps protect you from heart attack, and if you’ve already had one, then it can protect you from getting a second one.

Never in my wildest dreams did I entertain the idea that I would become a fashion designer. I am no longer concerned with sensation and innovation, but with the perfection of my style.

Bottom line… exercise makes you smart, happy, strong and healthy! Last thing to know:

The time you spend watching TV, playing video games, on a computer or desk or seated are all very important.

These are all referred to as SEDENTARY BEHAVIORS. Or what is commonly known as: Being a Couch potato. These are behaviors that you want to LIMIT as much as possible because they affect your health even if you are exercising regularly.  Ever hear of the term “use it or loose it”?  Exactly! If you don’t move around, you won’t need the muscle.  Muscle strength protects your body from injuries. Sitting for too long without moving changes your metabolism. You won’t be as efficient in breaking down sugars or fats. You can gain weight. It can affect your mood too by making you feel sad and depressed.  You can even lose bone strength and lose stability, which means you are more prone to falls and fractures! None of this sounds like fun.

But that’s not all! Did you know that these activities can actually increase your risk of heart

But that’s not all! Did you know that these activities can actually increase your risk of heart

attacks and death? YIKES.. (skull from happy to sad).  Definitely NO BUENO! So Lets get moving!

This week’s challenge yourself game is meant to get you to be more active, even with simple daily things.

Here’s the challenge yourself game for the week:

Watching TV? Lets get silly.

10 push ups (knees on floor or feet on the floor its up to you!)

          10 Sit Ups

10 squats (or stand in front of the couch and make believe you’re about to sit down… and right when your booty touches the sofa, stand back up.  If you fall.. well you fall on your butt right into the fluffy couch so no biggie.)

  10 Jumping Jacks.

PHEW! Just reading that was a workout! I know you got this. Do this for as many commercials as you can, the one who does it for the most commercials will unlock a little bonus.

Want that extra challenge?

Say you have to work on your computer for a few hours. Put a timer on your phone. For every 40 minutes you are sitting, you must do 10 burpees, 10 squats and 10 push ups.  Do this for 3-4 hours. This means, 3-4 sets of 10 burpees, squats and push ups.  I would say enjoy the burpees but lets be honest, no one likes doing them… but its worth it!

The post 2 Weeks of Exercise & Benefits appeared first on Preserves Cotts Dales Future.

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Commercial Pilots and Health Concerns

In today’s day and age, about 8 million people use planes on any given day.   More than 3 billion people use planes to travel, but we often forget the real protagonists in these stories.  The pilots. People always ask, how was your flight? Common answers would be, “it was fine”, “service was good”, or “I slept through the whole thing”. How often have you heard someone say, “the pilot brought us safely,” or “we had great pilots”? 

That’s right, rarely if not ever.  It is only during crazy, life-threatening occasions that pilots ever really make an impact is someone’s life.  Just look at Sully and all the media that followed after his heroic landing in the Hudson.  So I have decided to dedicate some time to our pilots and their health; both men and women who get us from one place to another safely.  My father is a pilot, and his father before him so this was a personal interest as well.  

Additionally, I recently ran into a family friend; also a pilot.

He mentioned that many pilots have many health issues. I suspected pilots would suffer illnesses related to long working ours, lack of sleep, long periods of sitting down, and the chronic stress.  These would include depression, anxiety, heart disease, deep venous thrombosis (DVTs), obesity and obesity related diseases. What I found was pretty interesting.

When I first started my research I thought there would be an innumerable amount of information to find on pilots specifically.  Surprisingly, there wasn’t as much as I had initially expected. From what I did find, three things jumped out at me, some expected, others not so much.

  1. Depression and anxiety
  2. Malignant melanoma
  3. Obstructive sleep apnea

 I have heard so many things about why one of these is better than the others, why you should cook with some but not all, why cooking with one is really bad etc. The advice is endless, so instead of being another person to give you advice on this, I’d rather lay out what you should know about each of these delicious oils and then you can decide for yourself which to use.  I will also tell you which ones I use, maybe only one, maybe just two maybe all three.. maybe none? Who knows! Keep reading to find out.

                   Depression and Anxiety

A study reported that pilots who spend longer hours working per week were twice as likely to report symptoms of depression and anxiety.  Any job that requires long hours and little rest will cause severe fatigue.  This is a very important topic but depression and anxiety are far too big for me to discuss in just this one post.  From my sleep deprivation post, you will notice that depression can be a side effect as lack of sleep, so I won’t delve into this topic here, but feel free to request it and I will in a separate post.  If you are a pilot, and are experiencing:

  • Feelings of sadness or depression
  • Loss of interest in things you used to love doing
  • Inability concentrating
  • Moving kind of slow
  • Thoughts of hurting yourself

Please make an appointment with your doctor and speak with them.  I am not saying you are suffering from depression, just that there is a chance you might be and its best to talk to a doctor about it. Once a doc evaluates you more thoroughly they will be able to determine what the next best step for you will be.

Malignant Melanoma

A study found that there are high rates of malignant melanoma of the skin among commercial pilots.  There was what’s called a dose-response such that those exposed to longer hours of radiation showed higher rates of melanoma. Any time there is an odd spot, with weird shape, different colors and makes you a bit worried or curious or on ease. make an appointment with a doctor (dermatologist) and make sure its nothing more than just a spot.

Obstructive Sleep Apnea

What surprised me most was the risk of Obstructive Sleep Apnea (OSA).  In fact, in a study of 328 pilots almost 30% of the pilots were at risk of OSA and needed further assessments.  This kind of study was not too big, so generalizing to “all pilots everywhere” cannot be done, but it was high enough for me to write about this.
What exactly is OSA?

It’s basically inadequate sleep characterized by moments of total pause in respiration caused by obstructed airways.  This causes the person to then wake up slightly,which helps start breathing again and fall asleep again.  It leads to loss of much needed sleep both quality and quantity. People with OSA often complaint of daytime sleepiness, or feeling very tired on waking.

What exactly is OSA? OSA also poses other health risks like cardiovascular disease.                   But that sounds like a separate blog post all together.

The good thing is that on January 2014, The Guide to Aviation Medical Examiners reported that pilots deemed at high risk of OSA would be screened.

So as you can see, certain jobs can increase your risk of certain diseases. This includes the type of job, how to job is done, whether you are standing for long hours or sitting endlessly.  Whether or not your sleep cycle is disrupted.  All in all, it is important to always go to your annual check up. Talk about what has been bothering you. Many times the simple complaints of “I always feel tired no matter how many hours I sleep,” are actually very important. So don’t feel like your complaints aren’t serious enough to warrant a visit to your doc.

Take great pride in recognizing that there something going on with your sleep, or appetite, or well being.  Recognizing a change is the first important step, the next is telling a doctor about it.

Last thing, these conditions are not limited to commercial pilots.  So if anyone reads this and feels as though what they’ve read sounds a bit too familiar, make an appointment with your doctor and get yourself checked out.

On that note, I hope the next time you’re on a plane you remember the value of the pilot and thank them on your way out.

 Fly easy.

The post Commercial Pilots and Health Concerns appeared first on Preserves Cotts Dales Future.

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T he  choices are plenty.. so which one should you choose?  There is Olive oil or as on of my favorite Food Network ladies says, “EVOO” – “Extra Virgin Olive Oil” – Rachel Ray.

We also have Sesame Oil and Coconut Oil. 

 I have heard so many things about why one of these is better than the others, why you should cook with some but not all, why cooking with one is really bad etc. The advice is endless, so instead of being another person to give you advice on this, I’d rather lay out what you should know about each of these delicious oils and then you can decide for yourself which to use.  I will also tell you which ones I use, maybe only one, maybe just two maybe all three.. maybe none? Who knows! Keep reading to find out.

                        Lets Start with Olive Oil.

As shocking as this sounds, in 2015, the world consumed a record 3,295,911 tons of olive oil! OMG that’s a lot of EVOO! According to a really cool website called Olive Oil Times, the top three consumers of olive oil are 1) Italy 2) Spain 3) United States.  Looks like we’re not #1 in everything jaja! (jaja= Hispanic version of haha.. just a little side note)

 So in what foods is olive oil most used? Mediterranean meals!  I myself use olive a lot too.

Love the added taste, love the texture it gives a salad. But mostly, I love that it’s high in GOOD fats (monounsaturated and polyunsaturated).  These are the two fats you want to see on a label of anything you consume.  It does have some BAD fat (saturated).  About 1.9g, but its very small compared to the amount found in another oil listed above, which I will talk about in a second.
A lot of people worry that heating oils such as olive oil to cook will increase another BAD type of fat  (Trans Fat).  A study was conducted and it turned out that the amount of trans fat produced after the heating process like in a ‘stir fry’ style, was so low it could be declared as 0 trans fat.  According to the Food and Drug Administration (FDA) if a food has less than .5g of trans fat it can be declared as 0 trans fat.  So that’s some good info there. 

But I’m sure you guys all know the benefits of olive oil.  They’ve been publicized for a long time, but I’ll write them in anyway. It lowers cholesterol, triglycerides (TAG or TGs), LDL (which is the BAD fat), weight, BMI, all while increasing HDL (GOOD fat). So, great properties overall!

Next, lets talk about coconut oil.  Why? Well, someone once told me that cooking with coconut oil was cancerous. So I decided to look into this myself and see what I could find.  I’ve never used coconut oil but its only because I love sesame and olive oil. Someone also asked me if coconut oil was better than the others.  Coconut oil actually has more saturated fat than the other two. It has around 13g of saturated fat.  Although promoted as a very healthy oil with cardiovascular benefits, the American Heart Association suggested that it should not be regarded as a better form of saturated fat. What does this mean? Too much coconut oil is as bad a eating other items with the same amount of saturated fat.

A systematic review (which is a combination of studies pooled together to give the results of a study more power) on coconut oil and cardiovascular disease concluded that coconut oil raises both HDL (GOOD) and LDL (BAD), but not as much as butter.  The study results were unable to support the claim that coconut oil is healthy and would have cardiovascular benefits. Although it does say that more research is needed.  Take away? It has more saturated fat (BAD) than the others, so consume more sparingly as you would any other item high in saturated fat.  Not enough is known yet, it’s a fairly new trend. I’ll keep looking for new info! Promise!

Lastly, sesame oil. Love this stuff! I put it in all my salads, and use olive oil only when I’ve run out of sesame oil! I don’t know why.  There’s a taste that I love and I can’t put my finger on it.  I also put a drizzle of in over my tofu, or quinoa. I just LOVE LOVE LOVE IT.

So whats in it?  Like olive oil it has monounsaturated fats and polyunsaturated fats  (Shortened to MUFAs and PUFAs. I always laughed at this when I was in medical school. Somehow I remembered they were the good guys).  It has the same amount of saturated fat as olive oil too. 1.9g. Now, research has found that it has similar effects as olive oil with a little difference.  It has a stronger effect on cholesterol, TAGs and LDL than olive oil.  It also lowered weight and BMI while increasing HDL.  Note that it had a stronger effect than olive oil on a few things.

Can you cook with sesame oil? Someone told me you don’t. That it’s just a seasoning. I have never used it to cook, but not because I thought I couldn’t.  Since someone said don’t, I decided to look into that! I’m curious, what can I say!

One study found that cooking sesame oil increases sesamol, which is an anti-oxidant in sesame oil.  We know the benefits of anti-oxidants as being anti-aging, anti-cancer, and anti-plaque building in the arteries (anti-atherosclerosis).  Obviously all really good.  Is that all?

Another study found that patients with high blood pressure who consumed sesame oil lowered their blood pressure to normal levels (both top and bottom number aka systolic and diastolic). When the sesame oil was removed from their diets, their blood pressure rose again.  In people who take blood pressure meds like diuretics and beta-blockers, sesame oil lowered blood pressure.  Just another reason I love sesame oil then.

There you have it.  I use olive oil and sesame oil. I use sesame oil more than olive oil. I’ve never used coconut oil but there’s no reason for it. I’ve simply never bought it. Would love any feedback on your favorite oils! I’m considering doing an individual post for each type of oil to give more detailed info on them and their benefits. But only if I see that you guys really really want me to.

Have an good oil day! Ha!

The post Add a little OIL to your life! appeared first on Preserves Cotts Dales Future.

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We’re always being told drink more water its good for you!Water and Its Benefits, Stay hydrated, it’s good for you! But what is it actually good for?  Do you know some or even all the reasons?  Maybe you do… but just in case you have a few curiosities here they are.

PS: Before we dive right it, this is a little different from my previous posts that threw tons of science and medicine at you. I can always dive further into any topic you like, but for the purpose of water… I don’t want to drown you in too many details.. 


Okay here we go, in no particular order.


When its hot outside you sweat, when its cold you shiver to increase heat and you sweat. No matter the weather you will have fluid loss. So regardless of the climate, you have to drink water to make sure you don’t get dehydrated.           Why do you need to hydrate though? 

Sweat and its evaporation from your skin allow your body to cool. Not having enough water to sweat means your body temperature won’t be well regulated. Heat Stroke is a huge problem, and it often occurs in athletes that workout outdoors under the glaring sun.

Let’s not forget the importance of body temperature control in the elderly. The elderly cannot handle heat as well as younger adults, mainly because they have more water losses from their kidneys, and they also tend to drink less water to begin with.

Exercise Performance

Losing as little as 2% of body water has been shown to decrease performance during exercise. Reduces endurance, causes fatigue, lowers motivation, and you feel like you’re making a bigger effort than usual.

Important thing to remember here, you may not feel thirsty while you work out.. that does NOT mean you shouldn’t drink water anyway!

Plus, your muscles need blood to work to their full potential. Low water intake, means lower amount of blood getting to your muscles so they don’t work as well, as strong, as long.

                       Mood and Memory

Dehydration can lead to loss of concentration, short term memory, and even motor skills can take a hit. It can also make you very irritable. Sound a lot like the effects of sleep deprivation. Drinking water will also wake up your mind! You will feel more aroused……Mentally! Come on get our mind out of the gutter ha!  

In the elderly, dehydration can increase the risk of delirium or confusion. This is basically a fluctuation in mental status of an older person. It’s even more important in the elderly that are very ill.  Just keep that in mind.

                    Intestinal Health

Hydration improves bowel movements. How? Your intestines will absorb water from the stool. If you are well hydrated, the stool can pass easily. But if you’re dehydrated, your colon will take fluid out of the stool, this makes the stool harder to pass.

So, if you’re constipated, consider how much water you’re drinking. Of course, constipation is a completely different topic, and other factor play a role. But water is always an important one. But, it will only help bowel movements if you are in a dehydrated state, at least that is what research has shown.


Dehydration can cause headaches. So if you’re having one and you haven’t had enough water… drink some! See if that helps before you go straight for pills.  Not all headaches are bad, and not all headaches are good. So if you’re experiencing severe headaches don’t just self-medicate and drink water. Make an appointment with your doctor and get yourself checked out.

Some studies have shown that if you have migraines or bad tension headaches, the severity of the pain can be lower if you drink good amount of water. In this study it was about 1.5L/day on top of what they consumed daily on their own before the study.  The number of episodes was not affected but the severity of the headaches was.


I’m a huge fan of healthy skin and doing things for the health of your skin. It’s the first line of protection against any infection and anything else in our environment.  So treat it well!

The water in your skin helps it keep its elasticity and radiance.  Many think that being hydrated will prevent wrinkles, but actually, it’s hydration in addition to moisturizers that can do the trick. Just being hydrated is not enough to prevent the effects of our environment, the sun, the air etc.
                    Medical Conditions

Dehydration can play a role in formation of kidney stones. Not pleasant. I had a few patients say it was like giving birth.  They were males so what would they know, ha! but I guess peeing out a stone too large is as close to birth and they can get.

Hydration can also prevent urinary tract infections (UTIs).  Also, don’t hold your pee! If you do this it can increase your risk of a UTI, so try not to if you can help it.

There you have it! Drink your water guys! Yes it’s great to use replenishing drinks after exercise like I do, but none of those will ever replace the need for water.  So, drink as much as you can.

              Keep Calm and Drink More Water!

The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
About 15.5 cups (3.7 liters) of fluids for men
About 11.5 cups (2.7 liters) of fluids a day for women

The post Water and Its Benefits appeared first on Preserves Cotts Dales Future.

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