Is water really that important?

           Everything on this earth needs water: plants, animals, insects, and humans. It is atop the short list of things that separate our planet from every other planet in the known universe. Without it – life itself could not exist. No, I’m not here to talk about the physical evidence for water’s importance, but I will give some key facts as to why hydrating your body every day is one of the best favors you can do for yourself, and why without it – you’d be better off dead!

            Second only to oxygen, water’s importance is paramount to the nutrition of the human body, we can only live 3-7 days without it! Water is the primary component of all of our cells, tissues and blood. Even our most vital organs: lungs, blood and brain are made up of water by almost 80-95% as well as ¾ of our muscles are made of water. Water makes up the basis of our saliva and joint fluid, as well as the body’s natural lubricant. Water even plays a major role in the maintenance and regulation of several systems in our body: pH balance, metabolism, circulation, respiration, excretion, neurological function, and body temperature! In correlation with water’s assistance of these systems, proper hydration has been known to reduce symptoms in each of the following diseases and conditions: heartburn, arthritis, back pain, angina, migraines, colitis, asthma, high blood pressure, type 2 diabetes, and high cholesterol. The body’s cries for water are often misinterpreted as hunger pangs since most of our water needs tend to be satisfied by food. Drinking water is a great way to satisfy hunger! Although protein provides the framework for our bodies, fats provide protection, and carbs provide the energy, it all depends on water to make it all function properly!

            Despite the overwhelming necessity of water, about 75% of those living in the United States are chronically dehydrated! Dehydration is when you have a 1% or more loss of optimum body water content. By the time you are thirsty, you are already moderately dehydrated (4-5% below optimum body water content) Dehydration can be fatal, and can even cause irreversible brain and digestive damage. Once your body drops 2% below optimum levels of water, severe fatigue, short-term memory loss, and a slight reduction of physical and mental performance set in. At 4-5% there is a decrease in work and physical performance by almost 25%. Once you drop 10% below optimum water content it is considered a medical emergency and it is highly recommended to seek professional help. The most common nutritional advice given to anyone struggling with weight issues or health issues, is drink more water – we cannot rely on our thirst mechanism.

            The rule of thumb for adequate water intake is somewhere between ½ to 1oz of water per pound of body weight. This will immediately sound like a lot to most individuals, it is something to work towards – not something you need to accomplish overnight. You will use the restroom more often but eventually that urge will subside and your body will auto-regulate and you wont be a slave to the bathroom. Making sure that you carry enough water with you at all times will reduce excuses and also be a constant reminder to continue to drink throughout the day. It is also imperative to drink another 6-12oz per 20 minutes of exercise to replenish what you lose while working out. Beware, coffee, tea, and sodas are diuretics and cause more overall loss of fluids rather as opposed to a gain of fluid. Sports drinks and sugary beverages may not be diuretics, but they are excess calories that hold less nutritional value than food and should be limited for overall health.

            When it comes to health advice, first and foremost everyone should drink more water. The majority of our bodies are made up of water; it plays a major role in the maintenance and function of almost every aspect of our bodies. Water has been known to help curb both hunger and disease. Although it plays such a huge role, a large majority of individuals in the United States are considered dehydrated. Dehydration can severely impair day-to-day functions and should be combatted vigorously by drinking all day, every day. To stay happy and healthy, stay hydrated.

Rarely is the need for anything in life ever more than what we want. 

Remember that and indulge in water!

Reference:

NAFC. Nutrition Coach Foundations. 3rd ed. Vol. 1. National Association of Fitness Certifications. www.nafctrainer.com. 2014. Web. 7 Nov. 2014.

Ericson, John. "75% of Americans May Suffer From Chronic Dehydration, According to Doctors." Medical Daily. N.p., 03 July 2013. Web. 20 Aug. 2016.

Popkin, Barry, Kristen D'Anci, and Irwin Rosenberg. "Water, Hydration and Health." Nutrition Reviews 68.8 (2010): 439-58. PMC. Web. 24 Aug. 2016.

Exercise with a focus on legs will help chronic low back pain

Most adults and seniors suffer from some sort of back pain. Back pain that is caused from a wide array of things, which can include: getting older, poor physical fitness, being overweight, heredity, injury or disease, bad posture, or smoking. Cumbersome and exhausting, everyone wants an end to back pain, apart from staying away from injury; the best solution for back pain is often an active lifestyle! Our muscles hold our skeleton in place and the root causes of back pain often stem from weak(ening) or damaged muscle. The greatest action to keep muscle nice and strong is exercise! Realistically – back pain usually translates to moving slowly…or not moving at all, but avoidance behavior initiates a cycle of weight gain, worsened joint pain, pain catastrophizing, fear of movement (termed kinesiophobia) and disability.  We shouldn’t avoid movement; we should be avoiding pain, and the only way to make it go away is through activity! It can be as easy as going bowling, dancing, golfing, or even just a nice easy stroll around the neighborhood. Now more specifically, the easiest way to begin this process (especially if you currently live a predominantly sedentary lifestyle) is to focus on legs and core! Strengthening both leg and core muscles will ultimately help alleviate back pain and prevent any more pain from creeping in!

First and foremost, one must remember to not stop doing daily activities such as, cooking, cleaning, gardening, shopping, and seeing loved ones. These activities get one up and moving so as not to get stiff. After this, individuals with bad back pain are often told to keep their core strong and tight to strengthen their back to get rid of all pain. Although this is true, the fact is – our core is worked every time we perform any movements athletically. The term core doesn’t only mean our abs, although it is commonly assumed that the two are synonymous. The core is a large set of muscles in our midsection that control movement of our limbs and torso, it just so happens to include the abs, but - the abs are on the outside. Think like this: the core of an apple is the center with which all other parts of the apple attach to; the core is not also the skin (abs)! So, in truth an individual suffering from back pain doesn’t necessarily need to do crunches or sit ups to work their core – in some cases this can actually be detrimental. Starting with any movement at all such as simply working the legs or arms can create tension in the core and therefore strengthen it!

So: start with legs. Our backs sit directly on top of our legs, and our back ties directly into our core muscles. Legs muscles and most importantly gluteal muscles (your butt!) hold back muscles in place, and therefore have a lot to do with pain reduction and strength. It is beneficial to both strengthen the core AND your legs. Those with back pain should exercise their legs, but this of course begs the question: what counts as exercise? Moderate exercise is any movement that raises heart rate, makes one feel warmer, and creates faster breathing. It has been likened to being able to speak, but not being able to sing words to a song. Moderate exercise creates blood flow into muscles and joint cavities, making them less stiff, as well as any sort of resistance against muscles creates strength. Now which exercises are best? Any and all that you can do easily, consistently, and have at least a little fun performing them!

A quick list of popular exercises that focus on legs:

·      Walking

·      Jogging

·      Dancing

·      Golfing

·      Yoga

·      Swimming

·      Bike riding

·      Hiking

·      Exercise classes

·      Weight Training

·      Bowling

    Back pain, whether caused from, injury, wear-and-tear, general tightness from sitting all day, or a whole slew of other causes, makes an individual avoid any movement at all to dull back pain. This creates stiffness and a weakening of muscles that prolong and often worsen back pain. Being active can not only help alleviate pain, but also prevent further pain from occurring. The main focus of this activity should focus on the legs. Strengthening our legs also strengthens our core, both muscle groups hold our backs in place. After forcing oneself to keep daily activities in our schedule, we must challenge ourselves to an activity that we enjoy from the list above! Happy exercising!

References:

·      NHS. "Benefits of Exercise." Live Well. National Health Services, 13 July 2015. Web. 26 July 2016.

http://www.nhs.uk/Livewell/fitness/Pages/whybeactive.aspx

·      NHS. "Back Pain - Treatment ." Back Pain. National Health Services, 03 Feb. 2015. Web. 26 July 2016.

http://www.nhs.uk/Conditions/Back-pain/Pages/Treatment.aspx

·      NHS. "Back Pain ." Back Pain. National Health Services, 03 Feb. 2015. Web. 26 July 2016.

http://www.nhs.uk/Conditions/Back-pain/Pages/Introduction.aspx

·      Vincent, Heather K., Ph.D., FACSM. "Overcoming Fear of Movement Due to Back Pain in the Obese Older Adult." ACSM | ACSM Blog. American College of Sports Medicine, 19 Dec. 2014. Web. 26 July 2016.

http://www.acsm.org/public-information/acsm-blog/acsm-blog/acsm-blog/2014/12/19/active-voice-overcoming-fear-of-movement-due-to-back-pain-in-the-obese-older-adult

·      NIAMS. "Back Pain." National Institute of Health. National Institute of Arthritis and Musculoskeletal and Skin Diseases, Nov. 2014. Web. 26 July 2016.

http://www.niams.nih.gov/health_info/back_pain/back_pain_ff.asp