Incorporate This Simple Tip Into Your Daily Life to Improve Your Overall Health!
Water is important to our overall health and well-being. One of the simplest, yet effective ways to achieve better health is to drink the right amount of this beverage daily. Additionally, it is an essential nutrient, and we just can’t function without it. Did you know that our bodies and brains are approximately 60 percent water, and the water we use daily must be replaced daily?
According to a special report from Harvard Medical School water has many important jobs, such as:
1. carrying nutrients and oxygen to your cells
2. flushing bacteria from your bladder
3. aiding digestion
4. preventing constipation
5. normalizing blood pressure
6. stabilizing the heartbeat
7. cushioning joints
8. protecting organs and tissues
9. regulating body temperature
10. maintaining electrolyte (sodium) balance.
Giving your body enough fluids to carry out those tasks means that you’re staying hydrated.
So, What’s the Right Amount of Water to Drink?
The right amount to drink depends on several factors including weight, exercise, medication and is very individual. I follow this guideline by Dr. Sears, founder of the Dr. Sears Wellness Institute. Generally (healthy) adults need about a half an ounce of fluid for every pound of body weight per day. For instance, if you weigh 140 pounds, you should drink 70 ounces of fluids. An easy way to remember is to drink half of your body weight in ounces of water per day. You can use this as a guideline and adjust it as needed. For example, if you are physically active, take medications, or live in a warm climate perhaps your intake should be greater than what is recommended above.
Can You Drink Too Much Water?
The simple answer is yes. However, you would have to drink a lot of this fluid to accomplish that. Although, for those individuals who have certain health conditions or take medications that restrict fluid intake, it is possible. Therefore, you should definitely check with your doctor for guidance on this subject.
How Do You Know If You are Drinking the Right Amount of Water?
One simple and reliable way is to check your urine. If it is clear to light yellow, then you are probably drinking the right amount of water. However, if it is dark yellow or brown, and has an odor, you are not drinking the right amount of water.
Can We Get Our Daily Fluid Intake from Other Beverages and Foods?
Yes! It is estimated that 80% of our daily total fluid intake is from drinking water and other beverages, plus the other 20% comes from the foods that we eat.
While you my be able to fulfill your daily total intake of fluids by also drinking beverages other than water and eating foods that have a high water content, my tip is for you to drink an adequate amount of plain water. It benefits your body in numerous, amazing ways, thus improves your overall health.
The Bottom Line!
Remember, everybody’s body and lifestyles are different, there is no “one size fits all” when it comes to exactly how much water you should consume daily. You are the expert when it comes to the right amount for you individual needs. If you know that you are not getting enough, make a conscious effort to start drinking more. Your body and brain will thank you!
If you would like to receive more tips and tools to improve your health, please subscribe to my FREE wellness newsletter Assured Wellness.
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Your partner in health and wellness,
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What is turmeric?
Turmeric is a bright yellow-orange spice. It is from the stem of a plant that grows in Asia. Some curry powders are made with this spice. Turmeric is used to add color and flavor to a variety of dishes, and for its medicinal properties. The Indian culture has consumed it for thousands of years in its cuisine and as an herbal medicine. However, in recent years, the scientific community has begun to provide evidence-based health benefits of this remarkable spice. Read on to learn more!
What science says about this spice
According to a review in Advances in Experimental Medicine and Biology, curcumin, the active ingredient in turmeric, “has a potential against various malignant diseases, diabetes, allergies, arthritis, Alzheimer’s disease and other chronic illnesses.” Another study cited that “Curcumin, the main bioactive compound in turmeric, has antioxidant and anti-inflammatory properties.” Some animal studies suggest that it can increase lifespan.
Everyday Health reported, in a small 1989 study, supplements made from the turmeric plant were found more effective at curbing heartburn and indigestion symptoms than a placebo. Possibly because of the plant’s known powers to fight inflammation. This data supports what the Indian culture has known for a long time, and that is that turmeric has positive health effects.
Here’s a list of some of the benefits of turmeric:
- Studies show turmeric can lower artery-clogging LDL cholesterol.
- Relieves the inflammatory soreness of people with rheumatoid arthritis.
- Improves how insulin regulates blood sugar.
- Enhances the ability of the body’s natural immune system to kill cancer cells.
- Protects the brain cells from toxins.
- This spice can increase your lifespan.
How to use turmeric and where to buy it
Do not use turmeric by itself for it will offer little to no benefit. However, to increase its absorption, you must add black pepper. Thus, its absorption is enhanced over a thousand times. So, how much should you use? There is no standard dosage, however, Dr. Sears recommends this ratio: 1 teaspoon of turmeric to ¼ teaspoon black pepper for daily use.
Also, look for the following certifications to ensure the turmeric you buy is of high quality. Otherwise, you could buy one that is of poor quality.
- Safe Quality Food (SQF)
- Hazards and Critical Control Points (HACCP) – issued by WHO
- Good Manufacturing Practices (GMP)
- International Organization for Standardization (ISO) 9001:2000
- Orthodox Union (OU) Kosher
- International organic certifications such as: USDA, QAI, EU, and NSOP (India)
How to include turmeric in your meals
You don’t need to worry about how to include it, rather use these ideas.
- Add it to salad dressing.
- Stir it in soups and sauces.
- Sprinkle it over salads.
- Blend it in smoothies.
In conclusion, turmeric has more scientific evidence on its health promoting benefits than any other spice. Moreover, it has been used by the Indian culture for thousands of years for its medicinal properties and is considered safe. Therefore, if you are looking to improve your health, add this spice to your diet.
Prime-Time Health book, William Sears, MD & Martha Sears, RN
Your partner in health and wellness,
5 Simple, Yet Effective Tips to Help You Achieve Better Health!
Every New Year, many Americans resolve to achieve better health. This is evident in the increase of gym and weight loss program memberships every January. Unfortunately, by the end of January many have already given up. To achieve better health, you don’t have to spend hours in the gym or eat a very restrictive diet. It doesn’t have to be that complicated.
Rather, here are 5 simple, yet effective, tips that can help you jump-start your health and wellness goals to achieve better health. You don’t have to wait until another January, you can achieve better health now!
Achieving better health could be as simple as drinking the right amount of water. What’s the right amount of water to drink? A good rule of thumb is to drink between half an ounce and an ounce of water for every pound you weigh. For instance, if you weigh 200 pounds, you should drink anywhere from 100 ounces to 200 ounces of water every day. If you are physically active, your intake should be at the higher end of the range.
In the 80s, Health Guru and Activist, Dick Gregory successfully helped many obese people lose weight and achieve better health by having them increase their water intake according to their size.
Additionally, water helps to naturally detox your body by purifying your system, and keeps healthy all your organs. Therefore, drinking the right amount of water, makes it easier to eliminate waste and toxins from your body. How do you know if you are drinking the right amount of water? Check your urine. If it is clear to light yellow, then you are probably drinking the right amount of water. Conversely, if it is dark yellow or brown, and has an odor, odds are you are not drinking the right amount of water.
#2 Get Your Sleep to Achieve Better Health!
Lack of sleep could be depriving you from achieving better health. According to most sleep experts, the average adult (including senior adults) needs at least 7.5-8 hours of sleep per night, though many people can function with 6 hours of sleep, and there are also some people who need 9 hours or more. However, getting less than 6 hours of sleep can be detrimental to your health-over time.
Research suggests that people who are sleep deprived are at a higher risk for insulin resistance, type 2 diabetes, heart disease and hypertension. Therefore, getting the right amount of sleep lowers your risk of these conditions and helps you achieve better health.
Most fitness and health experts agree that physical activity is a must for overall good health. Moreover, physical activity is essential for all ages and necessary for healthy aging. Did you know the most beneficial physical activity you can do is walking? According to the American Council on Exercise, even brief walking breaks, throughout the day, can provide numerous health benefits to achieve better health. In addition to the numerous health benefits walking provides, it helps to prevent many of the health conditions that seem to come with age.
In his book, Prime-Time Health, Dr. Sears recommends, at least, 60 minutes of exercise a day. In order to achieve better health, he suggests incorporating all three of the following exercises or physical activities into your fitness program, at least twice a week:
- strength-building exercises for strong muscles and bones. You can use either dumbbells or plastic bands to build and strengthen your muscles.
- endurance exercises (also called aerobics or cardio) to improve stamina. You might try brisk walking , elliptical training, jogging or swimming.
- stretching to improve flexibility. As you age, the muscles become shorter and tighter so you need to stretch those muscles. Try Yoga or Pilates.
#4 Eat Your Fruits and Vegetables to Achieve Better Health!
Did you know that you should eat, at least, 9 servings of fruits and vegetables daily? That might sound like a lot of calories, but vegetables are nutrient dense. That means they provide a lot of nutritional value for the few amount of calories they have. Additionally, fruits and vegetables are a great source of fiber. Fiber is very filling without being fattening. Therefore, these are foods you can consume as much as you want and not worry about overeating.
Because all fruits and vegetables don’t supply the same nutrients, eat a variety of fruits and vegetables to ensure you are providing your body with the nutrients it needs. You might be wondering how you will ever eat nine servings in one day?
Here are a few quick tips to help you incorporate 9 servings of fruits and vegetables into your daily meal plan:
- Include a serving of fruit and/or vegetables at each meal and snack.
- Add a variety of fruits and vegetables in smoothies and Juices.
- Add a variety of fruits and vegetables in salads.
Proteins are the main building blocks of the body and provide many health benefits. The body uses protein to grow, build and repair tissues. Protein satisfies the appetite most quickly and with less than half the calories of fat. Protein keeps your insulin levels steady so that your blood sugar does not spike. Insulin levels that are not stable mean an increase of glucose in the blood. Over time, this could lead to high blood pressure, high cholesterol, and type 2 diabetes.
Protein burns more calories than fat. For those who are looking to lose some weight, go protein, because it boosts your metabolism making it easier for you to burn more calories, even at rest. Protein is not stored as fat, and you cannot overeat it because whatever your body doesn’t need, it will eliminate as waste. The right amount of protein is necessary to achieve better health and optimal health.
Do you know how much protein you should eat daily? The amount of protein you need, depends on several factors such as age, activity level, dietary and/or medical needs. The DRI (Dietary Reference Intake) is 56 grams per day for the average sedentary man and 46 grams for the average sedentary woman. However, studies show that this amount is not sufficient for optimal health.
According to Dr. Sears, founder of the Dr. Sears Wellness Institute, adults should eat 1/2 gram of protein for every pound you weigh. For instance, if you weigh 150 pounds you should consume 75 grams of protein per day. Below are some good sources of protein:
- seafood, (wild caught salmon, tuna)
- lean chicken breast, turkey and beef
- Greek yogurt
- nuts or seeds
- kidney beans or lentils
Incorporating these simple, yet effective tips, into your lifestyle, can put you on the road to Better Health!
What is Type 2 Diabetes?
According to the CDC (Center for Disease Control and Prevention), Type 2 Diabetes is a disease in which blood glucose (blood sugar) levels are above normal. When a person has Type 2 Diabetes, their body doesn’t make enough insulin or can’t properly use the insulin made by the body. It is the most common type, and accounts for about 90%-95% of diagnosed diabetes in U.S. adults. It usually begins as insulin resistance, a disorder in which cells, primarily within the muscles, liver, and fat tissue, do not use insulin properly.
A person who has type 2 diabetes is twice as likely to have a heart attack and/or stroke than a person who doesn’t have it. Other major complications associated with diabetes are amputations of legs and feet, end-stage renal disease, and death due to high blood sugar (hyperglycemic) crisis.
According to Dr. Sears, founder of the Dr. Sears Wellness Institute, as we get older, our cells become less sensitive to insulin, which leaves a higher level of glucose in the bloodstream. This higher level of glucose in your bloodstream could lead to prediabetes or type 2 diabetes. Additionally, according to the CDC, people who don’t make lifestyle changes to address prediabetes could develop type 2 diabetes within 5 years of being diagnosed with prediabetes. However, there is good news. This type of diabetes is preventable. Making small changes to your lifestyle could significantly lower your risk for type 2 diabetes.
Who is at Risk for Type 2 Diabetes?
*Age over 45
*High blood pressure (0ver 130/85)
*Lack of physical activity
*Family history of diabetes
*History of diabetes during pregnancy (gestational diabetes)
*African-American, Latino, Asian, Native American, or Pacific Island ethnicity
The only way to know if you have type 2 diabetes (or prediabetes) is to take a blood sugar test. Your primary care physician can order one for you. If you don’t know your status, don’t delay, schedule a test today.
Learn how Prime-Time Health can help prevent and/or reverse type 2 diabetes.
Your partner in health and wellness,