Avoid dehydration in summer

 It is important to stay hydrated especially now that the summer season is approaching. Lack or loss of fluids in the body can be a cause of dehydration, which is not good for your body and overall health and can sometimes turn fatal if not properly managed.

Dehydration is a dangerous loss of body fluids caused by illnesses like vomiting and diarrhoea, sweating or inadequate intake of water or other liquids. During dehydration, your body doesn't have enough fluid and electrolytes to work properly.  These electrolytes are the minerals in your body like sodium, calcium and potassium found in the foods you eat and the fluids you drink.

Staying hydrated in summer?

The hot summer season when the temperature is on the rise requires us to be well-hydrated to stay healthy and fit. It is important to drink fluids and stay hydrated during outdoor activities like playing sports, travelling or just sitting in the sun.

It is critical for your heart health to stay hydrated as dehydration results in low blood volume and low levels of oxygen in the blood. Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles.

To oxygenate the blood and expel carbon dioxide our lungs should be hydrated. To keep the lungs hydrated and to maintain the oxygen level drinking water and staying hydrated is important.

Symptoms of dehydration

1.     Feeling thirsty, tired, dizzy or light-headed

2.     A dry mouth, lips and tongue along with headache and sunken eyes.

3.     Peeing less often than usual, dark yellow, strong-smelling pee.

4.     Dry and flaky skin with muscle weakness and cramps.

5.     Constipation.

How to rehydrate fast?

If you're worried about your or someone else's hydration status, here are the few best ways to rehydrate quickly.

1.     Simple and convenient, drink water

2.     Coffee and tea can also help in your fluid intake

3.     Skim and low-fat milk are great solutions for hydration and electrolyte loss

4.     Fruits and vegetables can hydrate you if you find it difficult to drink liquids.

5.     Oral rehydration solution (ORS) is the best and replenishes the water and electrolytes that you have lost.

How to stay hydrated in the summer season

1.     Start your day with a glass of water

Drink a glass of water first thing in the morning. This will give a great boost to your metabolism and energy while rebooting all the internal systems of your body.

Avoid drinking water right before bed if you struggle with nocturnal urination or heartburn. You can have 8-10 glasses of water during the day or go for other fluids. Keeping yourself hydrated all through the day will keep you away from dehydration and other related ailments.

Our body needs a sufficient amount of water and it is essential to drink at least 2 litres of water daily.

2.     Buy a trendy water bottle for inspiration

A good water bottle can serve as a visual reminder to drink more water throughout the day. Certain bottles have marked measurements for tracking the quantity of water you have drank the whole day. It is a good thing to use if you are not able to monitor your water intake.

Sometimes a trendy and attractive water bottle can inspire you to use it and in the process make you regularly drink water and hydrate yourself. Besides, you can always have your own self-target to motivate yourself to drink water.

3.     Set reminders

Set alarms or notifications on your smart devices to remind you throughout the day if you always forget to drink water. You can also set reminders on your Alexa or Google device to remind you at appropriate time intervals.

These days many water purifiers also remind you to drink water. If you are forgetful or too busy to take care of your hydration needs then these devices remind you to hydrate yourself.

4.     Swap high-sugar soft drinks and ice creams for water

Soft drinks contain high amounts of unnecessary sugar that you don’t really need. Besides the soda present in these drinks can actually dehydrate you during hot weather conditions.

Similarly, more sugar in the ice cream is not needed to hydrate your body and quench your thirst. You can swap these cold drinks and ice creams with water, coconut water or fresh fruit juices. Coconut water generally has fewer calories and added sugars than fruit juice. It's also a good source of potassium.

5.     Listen to your body 

Listen to the signals that your body often gives you as sometimes we overeat because we mistake thirst for hunger. Find out if you are really thirsty or hungry? if your body is asking for something. 

Try drinking a glass of water before each meal. It will help you stay hydrated, help your body digest food better and help you feel full faster.

To check the water requirement of your body you can observe the colour of your urine. The dark colour can be a sign of dehydration, while transparent to pale yellow is considered healthy. 

6.     Eat water-rich fruits and veggies

There are many water-rich vegetables and fruits, which replenish lost water and provide vitamins. Eat more of these water-rich fruits and vegetables like watermelon, strawberries, grapefruit, peaches and cucumber.

Other good options include cantaloupes, lettuce, zucchini, celery and tomatoes. Citrus fruits and vegetables like oranges, grapes, melons, and lemons are rich in vitamin C and contain 91% of water which keeps dehydration at bay.

7.     Limit Alcohol Consumption:

Intake of excess alcohol can lead to dehydration. It is often observed that in the drunk state, your mind does not give your body the signal that you need water and makes you dehydrated by soaking the body fluids from your blood and sending them to your renal system. Avoid its consumption to stay healthy this summer.

 

The treatment for dehydration is to replace the fluids and electrolytes that you have lost. For mild cases, you may just need to drink lots of water. If you lost electrolytes, sports drinks may help. There is also an oral rehydration solution (ORS) for quick rehydration. Take care of yourself during summer.

 

 

Natural Energy Boosters

The importance of energy to our body is so much that if insufficient food is eaten, there will be a negative energy balance which will result in weight loss. If too much food is consumed then there will be a positive energy balance, and the excess energy produced is stored as body fat resulting in weight gain. You must have observed that healthy kids and adolescents have a positive energy balance in form of weight gain.  

Our meals are for energy but we can’t eat food all the time. We need certain other measures to stay energized but instead of energy drinks, there are natural energy boosters to keep us energized all day.

Natural Energy Boosters

There are ways to stay energized throughout the day and natural energy boosters help you stay energized and keep up with your energy requirements. Some of these energy boosters are provided to us by nature and we need to make the optimum use of them to gain energy.

Water

Water is one of the best natural energy boosters. Lack of water in the body leads to dehydration and can lead to fatigue in the body. When your body has not hydrated the flow of oxygen to the brain and muscles is negatively impacted.

Even mild dehydration can drop your energy level. Loss of water in form of perspiration after exercise can make you feel more fatigued.

Men should drink 15.5 cups (3.7 litres) of water every day and 11.5 cups (2.7 litres) should be taken by women, though activity level and body size differ from person to person. That amount also includes fluid from food like soups, broth and buttermilk.

 Sleep

Sleep is the time when the body renews and repairs itself. This plays the greatest role in energy generation as it enhances the ability of the body to make ATP, the energy molecule of the body.

The body releases hormones during sleep that help repair cells, control the body's use of energy and can affect your body weight. But lack of sleep can produce diabetic-like conditions even in healthy people.

But you need to work on your sleep strategies to get the maximum energy out of it. You can try following sleep strategies.

·        Get up early and go to bed two to three hours earlier than normal.

·        Maintain that sleep schedule even when you don’t have to get up early.

·        Take in as much outdoor light as possible during the morning and limit your light exposure at night.

·        Eat breakfast early and don’t eat after 7 p.m.

·        Avoid sipping coffee after 3 p.m. or napping after 4 p.m.

Stress control 

Stress-induced emotions consume huge amounts of energy and make you feel tired. Reducing your stress levels makes you feel better and improve your energy levels, mental clarity, and physical fitness.

To control stress and boost the energy levels you need to reduce your workload as one of the main reasons for fatigue is overwork. Try relaxation therapies like yoga and meditation to calm your mind.

Exercise to get energy

Aerobic exercises such as biking, dancing, brisk walking, jogging or hiking is especially effective at reducing stress and improving your mood.

When you do these activities, your body releases mood-boosting chemicals called endorphins, while reducing stress hormones, such as adrenaline and cortisol.

Eat energy-rich food

There are certain food items different from our regular meals that help in boosting your energy level when consumed. These food items are:

·        Bananas, high-power energy-rich food.

·        Dark chocolate, full of antioxidants

·        Fatty fish like mackerel, salmon, and sardines are a great source of energy.

·        Nuts like walnut, pistachio and almonds

·        Pumpkin seeds

·        Oats are a slow-burning source of energy due to the presence of complex carbohydrates.

·        Lentils, the tasty legumes, rich in carbs and fibre.

Vitamin B12 for energy

Vitamin B12 has a special quality which helps transform the food you eat into energy that your cells can use. It also keeps the nerves and blood cells of the body healthy. Consumption of vitamin B12-rich food helps prevent a type of anaemia that can make you feel weak and tired.

Naturally, it can be taken from the consumption of animal meat, liver and fish like sardines and tuna. Vegetarian sources can be yoghurt, cheese, fortified cereals and plant-based milk like soy milk, almond milk and rice milk.

Sunlight, the universal energy booster

Sunlight helps boost a chemical in your brain called serotonin, and that can give you more energy and help keep you calm, positive, and focused. Doctors sometimes treat the seasonal affective disorder (SAD) and other types of depression linked to low levels of serotonin with natural or artificial light.

 Sunlight kills bacteria and keeps us germ-free, reduces high blood pressure, regulates the immune system, strengthens bones, improves sleep quality and boosts mood.

According to Ayurveda, the sun is the ultimate bestower of amazing health and the source of life for all. We are solar-powered creatures and live by the course and direction of the sun, so sunlight is necessary for energy for living beings

 We require energy to do every single body function. Our body works and remains active due to the constant energy supply through the food we eat. A mildly active person spends 60% of his body's energy on resting and only 32% of his energy on physical activity, so you need to boost your energy resources.

How to be a Healthy Teenager

Tips for a Healthy Teenage

Watching kids grow into teenagers is an overwhelming experience. They grow up fast, learn new things, take their own decisions, and choose their clothes, friends and music. We can’t impose our decision on them at this stage of life but making them realize the positives or negatives of things based on our own experience is also important.

Parents or well-wishers mostly want their kids to focus on their bodies, studies and health. To make healthy decisions about their body and health they need to eat and drink right and be physically active. Ultimately it is the lifestyle that matters for every individual whether young or old, adult or kid and teenagers are no exception to that.

Ideal lifestyle for teens

Kids of growing age need to taught to be active, disciplined and focused. In fact, they need to follow specific lifestyle principles for their overall well-being. Some of them are as follows-

Nutrition

What does a healthy lifestyle for a teenager mean? It can have multiple meanings for many people if we point out what they should concentrate on. But the most important is to focus on nutrition.

Hydration and nutrition are two sides of the same coin. Make sure they drink plenty of fluids before, during, and after any exercise or physical activity.

Teenagers need a whole lot of nutrients

§  Calcium, to build strong bones and teeth from low-fat milk, yogurt and cheese.

§  Vitamin D to keep bones healthy. Good sources can be orange juice, whole oranges, tuna, and fat-free or low-fat milk.

§  Potassium, to help lower blood pressure. Bananas, or baked potatoes with the skin, are good for a potassium boost.

§  Protein, to give you the power and make you strong. Peanut butter, eggs, tofu, legumes, such as lentils and peas and chicken, fish, and low-fat meats are all good sources of protein.

§  Fibre or fibrous food will help your digestive system to function well and make you feel full. Good sources of fiber include beans and celery.

§  Iron is essential in making hemoglobin in red blood cells. The red blood cell carries oxygen throughout your body. Spinach, beans, peas, and iron-fortified cereals are great sources of iron. Iron is absorbed better when you also eat foods with vitamin C, like an orange.

Consume less salty food

The body requires a very small amount of sodium, which is mostly found in salt. But eating too many salty things can raise your blood pressure which is harmful to your heart and body functions. Teenagers need to take care of what they eat for their heart health and prevent health complications as they grow old.

Fix sleep schedule 

It is important to get about nine to ten hours of sleep or at least a seven-hour sleep schedule. Like nutrition and physical activity, getting enough sleep is important for staying healthy. You need good rest to do well in school, work and drive safely, and fight off infection. Not getting enough sleep may make you moody, and irritable and may also contribute to weight gain.

If you’re between 13 and 18 years old, you should get 8 to 10 hours of sleep each night. You need to make a schedule for every activity and have enough time to sleep to make your mind and body function well.

Maintain energy Balancing

Teenagers need a lot of energy to lead a highly active life and grow. Calories from what they eat and drink give that energy. But they need to eat and drink healthy and high-energy food to stay powered up. Balancing of energy generated and energy used is required. It helps in day-to-day activities and helps in creating a healthy weight.

 It is a great challenge for teenagers as at this stage of their life energy consumption is maximum due to physical activities. Many teens look lean due lack of nutrition and maximum consumption of energy.

Maintain healthy weight

Some teens try to lose weight by eating very little, cutting out carbohydrates, skipping meals or fasting. These approaches to losing weight could be harmful as they may turn nutrient deficient because of a lack of energy-giving food.

In fact, unhealthy dieting may lead to a cycle of eating little and then overeating when you get hungry. Unhealthy dieting could also affect your mood and how you grow. It is better to have a balanced diet from all food groups accompanied by active lifestyle

Stay away from dieting

These days youngsters indulge in smoking, making themselves vomit, or using diet pills or laxatives to lose weight. This may lead to health problems as these measures to control your weight can lead to a serious eating disorder. It is better to talk to a dietician or to an adult you can trust. Smoking can make you vulnerable to heart disease, cancer, and other health problems.

Lose weight if needed If you think you need to lose weight. A doctor or dietitian may be able to tell you if you need to lose weight and how to do so in a healthy way.

Choose Healthy Foods and Drink

Teens need to shun junk food and take interest in healthy eating. Healthy eating involves taking control of how much and what types of food you eat or the beverages you drink. Foods high in sugar, salt, and unhealthy fats need to be replaced with fruits, vegetables, whole grains, low-fat protein foods, and fat-free or low-fat dairy foods.

Drink fat-free or low-fat milk and avoid sugary drinks as an excess of them can lead to weight gain. Soda, energy drinks, sweet tea, and packed juices have added sugars, a great source of extra calories. 

Choose whole grains like whole-wheat bread, brown rice, oatmeal, and whole-grain cereal, instead of refined grain cereals, white bread, and white rice. Power up yourself with protein-rich food like lean meats, chicken, seafood, egg whites, beans, nuts, and tofu.

Limit added sugar

Some foods, like fruit, are sweet naturally. Foods, like ice cream and baked desserts like cakes and beverages, have added sugars to make them taste sweet. These sugars add calories but not vitamins or fiber. Try to consume less than 10 percent of your daily calories from added sugars in food and beverages. Reach for an apple or banana instead of a candy bar.

Eat dinner with your family. 

When you eat home-cooked meals with your family, you are more likely to consume healthy foods. Having meals together also gives you a chance to reconnect with each other and share news about your day. You can get involved in grocery shopping and meal planning at home. 

Going food shopping and planning and preparing meals with family members or friends can be fun. Not only can you choose a favorite grocery store, and healthy foods and recipes, but you also have a chance to help others in your family eat healthy too.

Get Moving

Physical activity should be part of your daily life, whether you play sports, take physical education (PE) classes in school, do chores, or get around by biking or walking. Regular physical activity can help you manage your weight, have stronger muscles and bones, and be more flexible.

You can try brisk walking, jogging, or biking. Daily activities, such as cleaning your room or taking out the trash, can keep you active.

Have fun with your friends 

Being active can be more fun with other people, like friends or family members. You may also find that you make friends when you get active by joining a sports team or dance club. Mix things up by choosing a different activity each day.

 Try playing outdoor games like cricket, football or other activities that get you moving, like walking around the park. Make your friends join you and challenge them to be healthy with you.

Don’t go for rapid changes as changing your habits can be hard and it takes time to adapt to new habits· Set one realistic goal for each day like not eating fries, get your parents to help you achieve your goal.

 

Healthy Liver for better Health

 We always think of ways to stay healthy and happy. There is so much flow of information regarding health these days as we keep talking about mental health, heart health, bone health, brain health and much more. Similarly, a very important aspect of our healthy lifestyle is liver health.

In fact, the liver is one of the most important organs in our body that is responsible for many important functions, including the production of bile, the detoxification of harmful substances, and the regulation of blood glucose levels. It also plays a role in processing nutrients from food, producing blood-clotting factors, and storing vitamins and minerals. So, it is imperative to pay attention to liver health.

Bad habits that can harm your liver

Bad habits that can lead to liver problems include:

1, Excessive alcohol consumption: 

Chronic heavy drinking can lead to liver damage, cirrhosis, and liver failure.

2, Unhealthy diet: 

A diet high in sugar, unhealthy fats, and processed foods can contribute to the development of fatty liver disease.

3, Smoking: 

Smokers are especially vulnerable to liver ailments. Smoking can damage the liver and increase the risk of liver cancer.

4, Lack of physical activity: 

Physical inactivity and obesity can increase the risk of fatty liver disease and other liver problems.

5, Exposure to toxins:

 Exposure to toxic substances, such as chemicals, pesticides, and certain medications, can cause liver damage.

It's important to adopt healthy habits, such as regular exercise, a balanced diet, and limiting alcohol consumption, to help protect your liver and maintain good health.

Symptoms of liver problem

Here are some common symptoms that may indicate a liver problem:

1.     Fatigue and weakness most of the time

2.     pain or discomfort in the upper right abdomen

3.     Nausea and loss of appetite

4.     Yellowing of the skin and whites of the eyes (jaundice)

5.     Dark urine and light-colored stools

6.     Frequent Itching in the skin

7.     Swelling in the legs, ankles, and abdomen

8.     Bruising easily

9.     Bloating

10. Unusual weight loss

These symptoms may indicate that you might have a liver problem, but it is important to see a doctor for a proper diagnosis and treatment. Early detection and treatment can improve the chances of a successful outcome.

Common liver ailments

Though there are many liver ailments that can be serious, the purpose of highlighting them is to get aware of them and follow a healthy lifestyle to stay healthy. Common liver ailments are hepatitis (inflammation of the liver), fatty liver disease (build-up of excess fat in liver cells), cirrhosis (scarring of liver tissue) liver cancer, liver tumors and alcoholic liver disease.

How to keep your liver healthy

You can follow these tips for a healthy liver:

1, Maintain a healthy diet:

Eat plenty of fruits, vegetables, whole grains, and lean protein. Stay away from excessive consumption of alcohol, sugar and fatty non-vegetarian items. Eating fibrous fruits and food items will definitely help you to keep your liver healthy.

2, Limit alcohol consumption:

Drinking a large amount of alcohol, even for just a few days, can lead to a build-up of fats in the liver. Excessive alcohol can damage the liver, so it's best to limit alcohol intake or avoid it altogether.

3, Stay active:

Regular physical activity can help maintain a healthy weight and prevent liver damage. Regular exercise is essential for a healthy liver. Exercise is useful for decreasing stress on the liver and increasing overall energy levels. It helps to prevent obesity – a risk factor for liver disease. You need to aim for a total of 150 minutes of physical activity per week.

4, Avoid exposure to toxins:

Protect yourself from chemicals, pollutants, and other toxins in the environment. Alcohol and chemicals found in food, drugs or nutritional supplements also increase toxicity in the liver. Drinking 8 glasses of water daily and a healthy diet are the first step in detoxing the liver. Potassium-rich food like sweet potatoes, bananas and spinach helps reduce liver toxicity.

5, Get vaccinated:

Protect yourself from hepatitis A and B by getting vaccinated. The hepatitis B vaccine is safe and effective and is recommended for all infants at birth and for children up to 18 years. It is also for adults who are diabetic and at high risk for infection due to their jobs, lifestyle, living situations, or country of birth.

6, Manage medical conditions:

If you have a condition such as obesity, high cholesterol, or type 2 diabetes, work with your doctor to manage it effectively. Proper medications, food and physical activities as well as natural remedies help manage these conditions better.

7, Get regular check-ups:

Regular check-ups with a doctor can help catch liver problems early and ensure timely treatment. It is essential to follow the doctor’s instructions wholeheartedly. Eating fruits and vegetables and 

 carbs intake definitely helps you tide over liver ailments.

Benefits of healthy liver

Having a healthy liver can have many positive effects on your body and overall health. These includes:

1.     Improved digestion:

A healthy liver produces bile to help digest fats and absorb vitamins and minerals, leading to better overall digestion.

2.     Better glucose control:

A healthy liver helps regulate glucose levels in the blood, which can improve overall metabolism and energy levels.

3.     Enhanced immunity:

A healthy liver helps the body eliminate harmful substances and toxins, strengthening the immune system.

4.     Reduced risk of liver disease:

By maintaining a healthy liver, you reduce the risk of developing liver disease and its associated health problems.

5.     Better drug metabolism:

A healthy liver is able to metabolize drugs and alcohol more effectively, reducing the risk of toxicity and other harmful effects.

6.     Improved overall health:

A healthy liver supports the body's many vital functions, contributing to overall health and well-being.

It is important to take steps to maintain liver health, such as eating a balanced diet, limiting alcohol consumption, staying active, and avoiding exposure to toxins. This can help ensure the liver continues to perform its vital functions and support overall health.