BENEFITS OF WATER FOR HEALTHY LIFE

By: SANJANA GUPTA, MD

       Ludhiana, Punjab, INDIA

Did you know that your body weight is approximately 60 percent water? Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. Because your body loses water through breathing, sweating, and digestion, it's important to rehydrate by drinking fluids and eating foods that contain water. The amount of water you need depends on a variety of factors, including the climate you live in, how physically active you are, and whether you're experiencing an illness or have any other health problems.

Pure Water Protects Your body Tissues, Joints and other organs

Water does more than just quench your thirst and regulate your body's temperature; it also keeps the tissues in your body moist. You know how it feels when your eyes, nose, or mouth gets dry? Keeping your body hydrated helps it retain optimum levels of moisture in these sensitive areas, as well as in the blood, bones, and the brain. In addition, water helps protect the spinal cord, and it acts as a lubricant and cushion for your joints.

Water Helps Your Body to Remove Waste

Adequate water intake enables your body to excrete waste through perspiration, urination, and defecation. The kidneys and liver use it to help flush out waste, as do your intestines. Water can also keep you from getting constipated by softening your stools and helping move the food you've eaten through your intestinal tract. However, it should be noted that there is no evidence to prove that increasing your fluid intake will cure constipation.

Water Aids in Digestion

Digestion starts with saliva, the basis of which is water. Digestion relies on enzymes that are found in saliva to help break down food and liquid and to dissolve minerals and other nutrients. Proper digestion makes minerals and nutrients more accessible to the body. Water is also necessary to help you digest soluble fiber. With the help of water, this fiber dissolves easily and benefits your bowel health by making well-formed, soft stools that are easy to pass.

Water Prevents You from Becoming Dehydrated

Your body loses fluids when you engage in vigorous exercise, sweat in high heat, or come down with a fever or contract an illness that causes vomiting or diarrhea. If you're losing fluids for any of these reasons, it's important to increase your fluid intake so that you can restore your body's natural hydration levels. Your doctor may also recommend that you drink more fluids to help treat other health conditions, like bladder infections and urinary tract stones. If you're pregnant or nursing, you may want to consult with your physician about your fluid intake because your body will be using more fluids than usual, especially if you're breastfeeding.

How Much Water Do You Need?

There's no hard and fast rule, and many individuals meet their daily hydration needs by simply drinking water when they're thirsty, according to a report on nutrient recommendations from the Institute of Medicine of the National Academies. In fact, most people who are in good physical health get enough fluids by drinking water and other beverages when they're thirsty, and also by drinking a beverage with each of their meals. If you're not sure about your hydration level, look at your urine. If it's clear, you're in good shape. If it's dark, you're probably dehydrated.

how to control blood sugar in 30 days

The following tips are helpful to help you stay in control of managing diabetes.

1. It's not just diabetes — It's serious matter here

• What do I love to do to keep busy in life?
• What things from diabetes, i need to get rid from?
• What are best solutions?
• How i can make action plan on it?

2. It's not just blood sugar

Heart disease and stroke are the big killers for people with diabetes. Here's how to lower your chances:

• If you use tobacco, quit.
• Keep your blood pressure at or below 129/79.
• Talk to your doctor about whether a daily aspirin is right for you.
• Make healthy lifestyle by exercising.

3. Stress makes everything worse

Stress can get in the way of taking care of yourself and managing your diabetes.

• Find out what's causing stress in your life.
• Learn ways to reduce or cope with daily stressors.
• Schedule something fun for yourself on a regular basis.

4. Exercise makes everything better

Exercise is good for everybody. It gives you more energy, reduces stress, helps you relax, and makes it easier to fall asleep.

• Work towards doing at least 30 minutes every day.
• Make it fun, not a problem.

5. Don't diet — Make healthier food choices

Find a healthier way of eating that you can stick with for life.

• Instead of thinking about food as either "good" or "bad," think about which foods support good health.
• Eat a variety of foods to make sure you're getting the vitamins and minerals your body needs.
• Talk to your dietitian to find a meal plan that works for you.

6. Be smart and use your "flashlight"

Your blood sugar monitor helps you see in the dark, like a flashlight. Test your blood sugar to get information you can use, for example:

• When you first wake up in the morning.
• Before or after meals.
• Before, during, and after exercising.
• Whenever you feel "odd."

7. Get regular checkups

Keeping regular appointments with your doctor and getting tests and screenings on time, helps you be an active partner with your health care team.

• Know what questions to ask.
• Write them down ahead of time.
• Let your doctor know at the beginning of each visit what specific things you want to talk about.

8. Make sure you're not depressed

It's often hard for people to know when they're depressed. Here are some common signs:

• Feeling down, blue, hopeless, sad, or irritable
• Not enjoying activities that used to be enjoyable
• Feeling as though you're letting other people down
• Trouble concentrating
• Tired all the time, no energy
• No interest in food
• Overeating
• Trouble falling asleep
• Feeling like life isn't worth living

9. Write down your care plan

Work with your doctor to design a diabetes care plan that's right for you. Be sure to include:

• What drugs you're taking and why you're taking them.
• Your daily targets for the numbers you can control.
• The goals you want to achieve.
• Who you should call and when.

10. Join a group

• A problem shared is a problem solved.
• You'll be amazed at how much you have to offer others.
• Check out the Living Well With Diabetes workshops.

9 reasons why walking is good for health

1. Walking strengthens your heart

Happily, gentle, brisk, low-impact exercise that’s easy, free and available to everyone, because while walking your health rocks in positive and healthier manner. Reduce your risk of heart disease and stroke by 30 minute walking regularly. It’s great cardio exercise, lowering levels of LDL (bad) cholesterol while increasing levels of HDL (good) cholesterol. Medical writers say that a brisk 30-minute walk every day helps to prevent and control the high blood pressure that causes strokes, reducing the risk by up to 27 percent.

 

2. Walking lowers diabetic disease effect and risk

A regular walking habit slashes the risk of type 2 diabetes by around 60 percent, and you’re 20 percent less likely to develop cancer of the colon, breast or womb with an active hobby such as walking. Your 30 minute routine walking can prevent effects and risk from high blood glucose. If you are not diabetic and in healthier position then your everyday walking habit will help in old age for getting away from old age problem or medical condition.

 

3. Routine walking helps you to lose weight

You can burn around 75 calories simply by walking at 2mph for 30 minutes. Up your speed to 3mph and its 99 calories, while 4mph is 150 calories (equivalent to three creamed cup cakes and a 500ml of cold drinks). Add walking habit into your daily routine and you’ll shed the 1kg weight in no time.

 

4. Walking prevents dementia

Older people who walk six miles or more per week are more likely to avoid brain shrinkage and preserve memory as the years pass. Since dementia affects one in 14 people over 65 and one in six over 80, we recommend walking everyday in happy mood would be a great idea for healthy life in old age.

 

5. Walking tones up your legs, bums and muscles

Give definition to calves, quads and hamstrings while lifting your gluts (bum muscles) with a good, regular walk. Add hill walking into the mix and it’s even more effective. Pay attention to your posture and you’ll also tone your abs and waist.

 

6. Walking boosts vitamin D

We all need to get outside more for working or other things. Many people are vitamin D deficient, affecting important things like bone health and our immune systems. Walking is the perfect way to enjoy the outdoors while getting your vitamin D fix.

 

7. Walking gives you energy

You’ll get more done with more energy, and a brisk walk is one of the best natural energizers around you. It boosts circulation and increases oxygen supply to every cell in your body, helping you to feel more alert and alive. Try walking on your lunch break to achieve more in the afternoon.

 

8. Walking makes you happy

It’s true – good mood exercise boosts your mood and health regularly. Studies show that a brisk walk is just as effective as antidepressants in mild to moderate cases of depression, releasing feel-good endorphin while reducing stress and anxiety, So for positive mental health.

9. Happy mood walking for better health

It’s true that if you are walking in happy mood it produce good cholesterol for better health or brain produce positive energy for overall health. Its moreover better if you’ll walk with someone and discussion good thoughts. It prevent Parkinson decease problem in older age and modern day pressure of family and profession.