Water - A vital Nutrient

The human body can last weeks without food, but only days without water. The body is made up of 55–75 per cent water. Water forms the basis of blood, digestive juices, urine and perspiration and is contained in lean muscle, fat and bones.

As the body can’t store water, we need fresh supplies every day to make up for losses from lungs, skin, urine and faeces (poo). The amount we need depends on our metabolism, the weather, the food we eat and our activity levels.

Facts about water in our bodies
Some facts about our internal water supply:

• Body water is higher in men than in women and falls in both with age.
• Most mature adults lose about 2.5–3 litres of water per day. Water loss may be more in hot weather and with prolonged exercise.
• Elderly people lose about two litres per day.
• An air traveller can lose approximately 1.5 litres of water during a three-hour flight.
• Water loss needs to be replaced.
• Foods provide about one litre of fluid and the remainder must be obtained from drinks.

Water is needed for most body functions
Water is needed to:

• Maintain the health and integrity of every cell in the body.
• Keep the bloodstream liquid enough to flow through blood vessels.
• Help eliminate the by-products of the body’s metabolism, excess electrolytes, for example sodium and potassium, and urea which is a waste product formed through the processing of dietary protein.
• Regulate body temperature through sweating.
• Keep mucous membranes moist, such as those of the lungs and mouth.
• Lubricate and cushion joints.
• Reduce the risk of cystitis by keeping the bladder clear of bacteria.
• Aid digestion and prevent constipation.
• Work as a moisturiser to improve the skin’s texture and appearance.
• Carry nutrients and oxygen to cells.
• Serve as a shock absorber inside the eyes, spinal cord and in the amniotic sac surrounding the foetus in pregnancy.

Water content in food
Most foods, even those that look hard and dry, contain water. The body can get about half of its water needs from food alone. The digestion process also produces water as a by-product and can provide around 10 per cent of the body’s water requirements. The rest must come from liquids.

Dehydration
Dehydration occurs when the water content of the body is too low. This is easily fixed by increasing fluid intake. Symptoms of dehydration include headaches, lethargy, mood changes and slow responses, dry nasal passages, dry or cracked lips, dark-coloured urine, weakness, tiredness, confusion and hallucinations. Eventually urination stops, the kidneys fail and the body can’t remove toxic waste products. In extreme cases, this may result in death.

Causes of dehydration include:

• Increased sweating due to hot weather, humidity, exercise or fever.
• Not drinking enough water.
• Insufficient signalling mechanisms in the elderly – sometimes they do not feel thirsty even though they may be dehydrated.
• Increased output of urine due to a hormone deficiency, diabetes, kidney disease or medications.
• Diarrhoea or vomiting.
• Recovering from burns.

When you need to increase fluids
If you regularly don’t drink enough water there is some increased risk of kidney stones and, in women, urinary tract infections. There is also limited evidence to suggest an increased risk for some cancers including bladder cancer and colon cancer. It can also lower your physical and mental performance and salivary gland function. People who need more water in their diet include those who:

• Are on a high protein diet
• Are on a high fibre diet, as fluids help prevent constipation
• Are children
• Have an illness that causes vomiting or diarrhoea
• Are physically active
• Are exposed to warm or hot conditions.

Dehydration in elderly
Elderly people are often at risk of dehydration. This is due to:

• Changes to kidney function, which declines with age
• Hormonal changes
• Not feeling thirsty (because the mechanisms in the body that trigger thirst don’t work as well as we age)
• Medication (for example, diuretics and laxatives)
• Chronic illness
• Limited mobility.

Dehydration in babies and children
Children are susceptible to dehydration, particularly if they are ill. Vomiting, fever and diarrhoea can quickly dehydrate a baby. This can be a life-threatening condition. If you suspect dehydration, take the child immediately to the nearest hospital emergency department. Some of the symptoms of dehydration in a child include:

• Cold skin
• Lethargy
• Dry mouth
• Depressed fontanelle (a fontanelle is soft spot on a child’s skull)
• A blue tinge to the skin as the circulation slows.

Water intoxication (or hyponatremia)
Drinking too much water can also damage the body and cause hyponatremia. This is when sodium in the blood drops to a dangerously low level. Sodium is needed in muscle contraction and for sending nerve impulses.

If too much water is consumed, the kidneys cannot excrete enough fluid. Water intoxication can lead to headaches, blurred vision, cramps (and eventually convulsions), swelling of the brain, coma and possibly death.

For water to reach toxic levels, you would have to consume many litres a day. Water intoxication is most common in people with particular diseases or mental illnesses (for example, in some cases of schizophrenia) and in infants who are fed infant formula that is too diluted.

Water and sports performance
Fluid needs of athletes during training and competition vary greatly depending on many factors. So, the following is a general suggestion. Athletes are advised to drink 500ml of water two hours before an event, and up to 300–500ml every 30 minutes during the event (depending on individual thirst, surrounding temperature and exercise intensity).



Fluid retention
Many people believe that drinking water causes fluid retention. In fact, the opposite is true. Drinking water helps the body rid itself of excess sodium, which results in less fluid retention. The body will retain fluid if there is too little water in the cells. If the body receives enough water on a regular basis, there will be no need for it to conserve water and this will reduce fluid retention.

Recommended daily fluids
Approximately six to eight glasses (at least 150ml each) of a variety of fluids can be consumed each day. More than eight glasses may be needed for physically active people, children, people in hot or humid environments, and breastfeeding women (who need an extra 750–1,000ml per day). Less water may be needed for sedentary people, older people, people in a cold environment or people who eat a lot of high water content foods.

Sources of fluid

Fluids include fresh water and all other liquids like juice, soft drinks, coffee, tea, milk and soup. Fresh water is the best drink because it does not contain kilojoules and has fluoride that is good for the teeth. Milk is important (especially for children) and tea can be a source of antioxidants, which appear to protect against heart disease and cancer. Fresh fruit is preferable to fruit juice because it has more fibre and nutrients and less sugar. Sweet drinks should be limited because they add calories without nutrient value.

Mineral water contains salt
Commercially bottled mineral water contains salt, which can lead to fluid retention and swelling and even increased blood pressure in susceptible people. Limit the amount of mineral water or choose low sodium varieties (less than 30mg sodium per 100ml).

Where to get help

• Your doctor
• An Accredited Practising Dietitian
• In an emergency, the emergency department of the nearest hospital.

Things to remember

• Water is essential to most bodily functions.
• The body has no way to store water and needs fresh supplies every day.
• Dehydration is life threatening to a baby and requires urgent medical attention.
• It is recommended that you consume around eight glasses of water a day to prevent dehydration.

Source: Better Health Channel

How to Treat Eczema with Vitamins

Many people that suffer from Eczema lack the proper vitamins which can be a factor in the development of Eczema and Eczema breakouts. Below are the most important Vitamins needed to help treat Eczema and help prevent Eczema breakouts.

Instructions

• Take 1,00 mg of Vitamin C, two to three times per day. Vitamin C helps to reduce inflammation and helps promotes healthy skin cell growth and healing of the skin.

• Take 400 IU of Vitamin E daily. Children should take around 200 IU per day. Vitamin E helps to promote healing of the skin and also prevents the oxidation of essential fatty acids.

• Take a Fatty Acid supplement that contains Omega-3, 6, and 9 fatty acids. If you can't find a product like this, just take 1.8 grams of Fish Oil with a 480 mg dosage of EPA. Fatty Acids help to reduce inflammation and relieve dryness, and also helps to heal eczema

Source: ehow.com

Treating Weeping Eczema

Do you have inflamed skin? How about that maddening itch that you can’t scratch enough to get rid of? Sounds like eczema to me. All types of eczema have itching as the most common symptom. When you go to a dermatologist, that doctor’s first job is to identify the type of eczema. There are multiple conditions and symptoms of eczema. The causes are varied and the treatments available really depend of the diagnosis of which type of eczema you are experiencing.

On top of all the factors that go into diagnosing the correct forms of eczema, there are also stages of the disease. The stages affect the skin in many ways and symptoms can help in the diagnosis. There are a few different stages ranging from mild through to moderate and then severe forms. In a mild case the skin shows redness, becomes dry, feels warm and is very itchy. This form of eczema can be eased with creams and lotions. The creams and lotions irrigate the affected skin and protect it from other irritants.

Weeping or wet eczema shows gradual changes in the skin condition. Your skin starts out inflamed and then progresses to the point where it will even bleed. As a result of all the skin excretions, the skin eventually becomes raw and crusty. The skin is rough at this stage. Eczema that is characterized by liquid or blood seeping out from the patches is weeping or wet eczema. So the sufferer has to deal with not only the pain, itch and excretion, but also the appearance. This adds embarrassment for the sufferer.

Eczema excretions can be very bad in that the fluid can be contagious and if you accidentally spread it, it will find new patches of skin to infect. The sufferer should be very aware of hygiene and the use of a handkerchief to dab the liquid comes in very handy. Without some special hygiene attention, the disease could get worse.

There are ways to get more comfort for a person suffering from weeping eczema. For example the use of pure cotton for clothing will add to the comfort level. Things to avoid would be cleaning chemicals, soaps and detergents. These elements may make the condition worse with repeated contact. One of the most consistent causes of weeping eczema is your clothing.

To treat weeping eczema, moist compresses should be used on the patches at least until the inflammation and weeping has subsided. The dressings should be somewhat loose with the ability to let the fluids evaporate from the skin. After the conditions have subsided the sufferer should switch to ointments or gels.

The process of using moist compresses should be done three times a day for 10 to 15 minutes per times. The compresses should be either a linen cloth or gauze. Absorbent but light. They should be changed at any sign of dryness or warmth. Repeated applications will begin to help in the recovery and reinvigorate the affects areas.

A natural treatment for eczema involves Oak Bark. It doesn’t take very much either. One or two tablespoons of chopped oak bark boiled in half a liter of water for about 15 minutes produces a strained liquid that when cooled can be applied undiluted to the affected areas. Use a fresh batch every day. The concoction allows the skin to relax.

Another natural treatment involves Mallow (a flowering plant). It is much like oak bark and prepared the same way. Repeated applications of mallow will soon make it possible to move on to other faster more effective applications.

You should also consider Vitamin A and B. Vitamin A will keep the skin smooth. It can be included in either your diet or topically on the affected areas in its cream form. Vitamin B will make the skin more healthy by increasing circulation and reproduction of new skin cells.

Source: Buzzle.com

Benefits Of Alkaline Water

Restores the pH balance in the body

• Alkaline water (also referred to as ionized water) can neutralize the acidity of the body caused by stress, modern diet, air pollution, and many bottled waters.
• A higher pH in the body reduces the need for fat and cholesterol to protect the body from damaging acids.
• Alkaline water is negatively charged and an "antioxidant." Antioxidants reduce cellular and DNA damage caused by free radicals.
• Negatively charged alkaline water creates energy by giving up ions to positive ions.
• Alkaline water tastes lighter with a pleasantly sweet flavor.
• Improves the body's absorption of essential nutrients
• Improves body function by cleaning your cells from the inside out.
• Using water with a higher pH level improves the taste of beverages and food.
• Improves your immune system function to help you fight diseases.
• Cooking with alkaline water improves the taste and quality of foods and using acidic
  water when boiling eggs improves their quality.

Provides superior hydration and nutrition at the cellular level.

• Ionization breaks clusters of water molecules into smaller micro-clusters, reducing the size of the clusters from the 11-16 molecules in standard water to just 5-6 molecules in ionized water. Smaller clusters pass through cell walls more easily and hydrate the cells more quickly.
• Faster hydration allows the body to regulate its temperature more efficiently.
• Micro-clusters of mineral-bearing ionized water also deliver nutrients more efficiently to the cells

Detoxifies cells more efficiently than standard drinking water.

• Due to their smaller size, micro-clusters of ionized water molecules are expelled from the cells more efficiently, carrying damaging toxins out of the cells and flushing them out of the system.
• The negative charge of ionized alkaline water will attract the positive ions of acids and neutralize them within the body.

Don't Suffer From Stress And Anxiety Any Longer - Get Stronger, Effective Natural Relief Now

Stress is the body’s way of rising to a challenge and preparing to meet that challenging situation or emergency with focus, strength, stamina, and heightened alertness. While we don’t want to turn off the stress response, for our health’s sake we don’t want to keep ourselves in a continual state of stress. Problems develop when you become over-stressed and it starts to affect how you cope with day to day living, but don’t despair, natural help is now available.

Everyone reacts to stress differently. Each of us has a different level of pressure and anxiety that we can handle without a negative outcome. Fortunately there are effective herbal remedies and nutrients with an impressive array of credentials to soothe stress, ease anxiety and help you better cope each day.

Cope With Stress
Tulsi is regarded as a sacred plant in Hindu culture, valued for centuries because of its benefits for the mind, body and spirit which may explain its common English name of Holy or Sacred Basil. Modern science and research has provided us with compelling findings, suggesting Sacred Basil possesses great potential in the areas of stress relief and relaxation through its adaptogenic activity. By helping the body function optimally during stressful times, an adaptogen enhances the body’s natural response to emotional and physical stress. This reduces the damaging effects that on-going stress can have on other aspects of your health. Supplementation with Sacred Basil has shown it dramatically reduces cortisol levels (a stress hormone) in turn helping the body cope with stress and improving mental clarity.

Ancient Herb Boosts Energy
Withania somnifera has been clinically used for over 5000 years in the Ayurvedic system of medicine for debility and nervous exhaustion, providing fresh energy and vigour for a body and mind worn out. To support this traditional clinical use, results of pharmacological studies reveal Withania to be a powerful adaptogen (there’s that stress-busting word again!), demonstrated by significant anti-stress activity, increased endurance and improved memory related performance. These actions may explain why Withania is now often referred to as ‘Indian Ginseng’. And for those of you who battle with the low energy that accompanies anaemia caused by low iron levels, Withania can help. Along with iron, Withania increases red blood cell count, haemoglobin and serum iron to keep energy levels at their peak.

Help Your Body Relax
In western herbal medicine St John’s Wort is used primarily for the nervous system, providing long-lasting effects.

Helping the body to relax and particularly indicated for anxiety, mild depression and irritability, St John’s Wort is regarded as a sedative and a remedy that nurtures the nervous system, helping to restore normal function to an out of balance system. A dose of between three to four grams per day of a standardised St John’s Wort extract is recommended. If you break out in cold sores at the drop of a hat when stressed, or if you suffer recurrent cold sores, St John’s Wort’s antiviral activity can be useful against the Herpes type virus that causes those unsightly cold sores to appear. Couple that with St John’s Wort’s nerve-strengthening activity and you have a serious remedy to help prevent and treat cold sores bought on by stress. St John’s Wort can affect the way some prescription medicines work, so before supplementing with the herbal remedy, always check with your health care professional for potential interactions with any medicines you might be taking.

While the underlying cause of chronic stress should be examined, herbal medicines like Sacred Basil, Withania and St John’s Wort, along with others like Magnolia and Korean Ginseng are an effective way to both combat and prevent the damaging effects of persistent stress.

Products containing herbal adaptogens are useful during stressful times and preparations that can help ease anxiety are available at your Healthy Life store.

Source: Tracey Hayes, ND

Life Essential Nutrients For Heart, Joints and Eyes.....

Want to enjoy the wisdom of your years and your health? With good nutrition it is possible writes naturopath Siobhan Jordan.

Every nutrient is essential to life whatever our age. However, at certain times the focus can shift, according to our needs and changes in our health. Certain things that used to be no problem before start to give us a bit of grief. Key areas as we age include our cardiovascular health, our joints and our eyes. We’ll call them the big three.

CoQ10 – The Cardiovascular King
CoQ10, or coenzyme Q10, is found in high concentrations in the heart muscle. A deficiency is associated with cardiovascular conditions and it can assist in the management of high blood pressure (HBP) and cholesterol. The problem is, as we age and need to keep an extra focus on maintaining a healthy heart, our bodies make less of this nutrient. So we need to keep a watch on our dietary CoQ10 intake and also take a supplement. Food sources include meats and fish and to a lesser degree, broccoli, spinach and nuts.

Calcium – It’s More Than Just For Bones
99% of absorbed calcium is deposited in the bones, so getting enough calcium is critical to preventing and treating osteoporosis. This mineral is also important for a healthy heart and a deficiency has been linked to high blood pressure.

Food sources include dairy products, tofu, fish with their bones (especially sardines and salmon) and your greens such as broccoli and bok choy.

Magnesium – For A Healthy Heart And Joints
Similarly to calcium, magnesium is also essential to our heart and bones. This multi-tasking mineral is critical to a number of cardiovascular functions such as the maintenance of normal blood pressure. It may also help those with coronary artery disease and ischemic heart disease. In addition, it may reduce the risk of osteoporosis.

So eat up those trusty dark green leafy vegetables such as spinach and also legumes, nuts and seeds and wholegrain cereals.

Lutein – For The Eyes, It’s The Great Preventer
Lutein belongs to the carotenoid family, along with betacarotene. Found in many parts of the body, it concentrates in the retina, and especially in the macular region of the retina. Playing a strong protective role in the eye, it may reduce the risk of developing age-related macular degeneration.

To boost your lutein levels, again, your dark green leafy vegetables are a must, as are egg yolks and corn.

Vitamin D – The Sun’s Gift To Your Bones
This unique nutrient can be produced by the body after sunlight exposure and also consumed through our diet. Vitamin D-rich foods include fish such as herring, salmon, tuna and sardines and also eggs, butter and beef.

Vitamin D supports healthy bones by regulating calcium levels. Signs of deficiency include osteoporosis and low vitamin D status is associated with an increased risk of falls in those aged 65-75 years.

Omega-3 For The Big 3
The omega-3 from fish oil is a must, especially as we advance in our years. A deficiency is associated with cardiovascular disease and omega-3 plays numerous roles in cardiovascular health including helping to reduce high triglycerides and maintain healthy blood pressure. The DHA component of omega-3 is also found in high concentrations in the eye tissue and is a gem for reducing rheumatoid arthritis symptoms such as joint stiffness and tenderness.

Excellent sources are, you guessed it, fish. Step up your intake of salmon, tuna, mackerel and herring. If you don’t eat fish take a fish oil supplement.

So take a proactive approach to your health. Focus on diet and supplements to provide life essential nutrients to support your health and well-being.

You may want to read the Reference here:

1. Rosenfeldt. Research on the effects of coenzyme q10 on the cardiovascular system in health and disease, viewed 25th June 2008, <http://www.coenzymeq10.com.au/index.html>
2. Braun, Lesley and Cohen, Marc. Herbs and natural supplements: an evidence-based guide, second edition. Marrickville: Elsevier, 2007
3. Higdon, Jane. An evidence-based approach to dietary phytochemicals. New York: Thieme, 2007.
 

Source: healthylife

How to Prevent Stroke

You can help prevent stroke by making healthy choices and managing any medical conditions you might have.

Live a Healthy Lifestyle

• Eat a healthy diet. Choosing healthful meal and snack options can help you avoid stroke and its complications. Be sure to eat plenty of fresh fruits and vegetables. 

• Eating foods low in saturated fat and cholesterol and high in fiber can help prevent high blood cholesterol. Limiting salt or sodium in your diet can also lower your blood pressure.

For more information on healthy diet and nutrition, see CDC's Nutrition Web site. 

• Maintain a healthy weight. Being overweight or obese can increase your risk for stroke. To determine whether your weight is in a healthy range, doctors often calculate a number called the body mass index (BMI). Doctors sometimes also use waist and hip measurements to measure a person's excess body fat.

If you know your weight and height, you can calculate your BMI at CDC's Assessing Your Weight Web site. 

• Be active. Physical activity can help you maintain a healthy weight and lower cholesterol and blood pressure. The Surgeon General recommends that adults should engage in moderate-intensity exercise for at least 30 minutes on most days of the week.

For more information, see CDC's Physical Activity Web site.

• Don't smoke. Cigarette smoking greatly increases your risk for stroke. So, if you don't smoke, don't start. If you do smoke, quitting will lower your risk. Your doctor can suggest ways to help you quit.

For more information about tobacco use and quitting, see CDC's Smoking and Tobacco Use Web site.

• Limit alcohol use. Avoid drinking too much alcohol, which causes high blood pressure. For more information, visit CDC's Alcohol and Public Health Web site.

Prevent or Treat Your Medical Conditions
If you have high cholesterol, high blood pressure, diabetes, or heart disease, there are steps you can take to lower your risk for stroke.

• Have your cholesterol checked. Your health care provider should test your cholesterol levels at least once every five years. Talk with your doctor about this simple blood test.

• Monitor your blood pressure. High blood pressure has no symptoms, so be sure to have it checked on a regular basis.

• Manage your diabetes. If you have diabetes, closely monitor your blood sugar levels. Talk with your health care provider about treatment options.

• Take your medicine. If you're taking medication to treat high cholesterol, high blood pressure, or diabetes, follow your doctor's instructions carefully. Always ask questions if you don't understand something.

• Talk with your health care provider. You and your doctor can work together to prevent or treat the medical conditions that lead to heart disease. Discuss your treatment plan regularly and bring a list of questions to your appointments.

Source: Centers for Disease Control and Prevention

Health Tips For Travelers (PART II)

Special Planning Considerations - For Students Travelers
Many college students travel during school breaks.  While most students will have a safe and enjoyable adventure, for some the trip will become a nightmare with a serious impact on the rest of their lives.  Students planning travel may want to review http://www.travel.state.gov/travel/cis_pa_tw/safety/safety_2836.html.  American students planning travel to Mexico may want to review the following as well:  http://travel.state.gov/travel/cis_pa_tw/spring_break_mexico/spring_break_mexico_2812.html.

Older Americans
Older American travelers should consider the following tips, review this information sheet, read the section Planning Your Trip:  Learn About the Places You Will Visit, and discuss the trip with a physician:
 

• Local conditions:  Be aware of any effects the local topography or climate may have on you:  If you are sensitive to altitude or to humidity, or to other attributes of your destination, consult with your physician.

• Don’t over-program: The additional physical activity undertaken during travel can be quite strenuous, and sudden changes in diet and climate can have serious health consequences for the unprepared traveler.

• Pack wisely:  Don’t pack so much that you will end up lugging around heavy suitcases.  Dress conservatively—a wardrobe that is flashy may attract the attention of thieves or con artists, while clothing that is very casual may result in being barred from some tourist sites overseas.  Include a change of clothing in your carry-on luggage.

Traveling With Disabilities
Individual countries have their own standards of accessibility for disabled travelers. Some countries have nondiscrimination laws that help to protect travelers with disabilities, while other countries do not.  Preparation before you go can help ensure that your planned destination will be accessible, safe and enjoyable.  Travelers with disabilities should review the Department of Transportation pamphlets New Horizons for the Air Traveler with a Disability and Plane Talk: Facts for Passengers With Disabilities . Both of these publications are available at the Department of Transportation’s website http://www.dot.gov.  In addition, travelers with disabilities should review the information contained in the section above entitled Planning Your Trip:  Learn About the Places You Will Visit, consider the following tips, and discuss the trip with a physician:
 

• Research in advance:  Learn about planned stops and ask questions about services available. Consider the level of health care available, as well as local transportation needs to and from the airport, luggage assistance, and whether other help will be needed to leave the airport terminal.  When making reservations, inform the travel agent or carrier of your disability and the equipment you use, and, if necessary, request a wheelchair be brought to the gate upon arrival and any other assistance needed while flying and at the airport.  In all cases, ask that your needs and requests be documented as part of the reservation, and take down the name of the agent.  That way, if there is a problem, you may be able to quickly show that you are entitled to the service you requested.

• Seek medical advice:  Talk to your physician about the activities you have planned and your general physical condition, any immunizations that might be needed, and medications, whether prescription or over the counter, that you might need for your trip.  Carry a letter from your attending physician, describing your medical condition and any prescription medications, including the generic names of prescribed drugs.

• Your medications:  If you take prescription medication, make sure you have enough to last the duration of the trip, including extra medicine in case you are delayed.  Pack your medication in your carry-on bag, since checked baggage is occasionally lost.  Always carry your prescriptions in their labeled containers, not in a pill pack. 

• Documentation of immunizations:  Take with you proper documentation of immunizations.

• Health and Evacuation Insurance:  Make sure you have adequate health insurance coverage while abroad, including coverage of medical evacuation (not covered by most domestic policies).  Note that U.S. Medicare and Medicaid programs do not provide payment for medical services outside the United States.

• Service dogs:  Some countries have restrictions on service dogs.  If you intend to travel with a service dog, be sure to check on possible restrictions with the embassy or consulate of each country you will visit.  (This and other country information may be found on each country’s Country Specific Information at http://travel.state.gov).  If service dogs are permitted, learn about quarantine or vaccination requirements.  Find out what documents are needed, including international health certificates and rabies inoculation certificates, and if the documents need to be translated.  Talk with your vet about tips for traveling with a dog, and how travel will affect the animal. You may also want to ensure that hotels will accommodate your service dog, and that there will be an adequate area for the dog to relieve itself.

• Maintenance on equipment:  Have a maintenance check done on any equipment you will take with you, to ensure that everything is in working order before you leave.  You may want to research the availability of wheelchair and medical equipment providers in the areas you plan to visit.

• Carry written plans:  Carry with you your written itinerary and directions of where you wish to go. These can be shown to people who might be able to help you if you are lost.  Another useful tool is a point-and-conversation guide.

Source: Centers for Disease Control

Health Tips For Travelers (PART I)

All travelers should familiarize themselves with conditions at their destination that could affect their health (high altitude or pollution, types of medical facilities, required immunizations, availability of required pharmaceuticals, etc.).  While some of this information may be found in the documents listed above, the key resource for health information is the Travelers’ Health page of the Centers for Disease Control (CDC) website at http://www.cdc.gov/travel.  The CDC website also provides general guidance on health precautions, such as safe food and water precautions and insect-bite protection.  The CDC also maintains an international travelers' hotline at 1-877-FYI-TRIP (1-877-394-8747) or, by fax, at 1-888-CDC-FAXX (1-888-232-3299).   See also the resources listed below. 

Vaccination, Infectious Diseases, Pandemic Influenza, Foot & Mouth Disease, Chemical/Biological/Nuclear Incidents

General guidance on vaccinations and other health precautions may be found on the Travelers’ Health page of the Centers for Disease Control (CDC) website at http://www.cdc.gov/travel. 

Fact Sheets on foot and mouth disease, responding to chemical, biological, radiological or nuclear incidents and other health issues, including pandemic influenza, may be found at http://travel.state.gov/travel/tips/brochures/brochures_1215.html. 

For information about pandemic influenza, see http://www.pandemicflu.gov or the website above.  Information about infectious diseases abroad may also be found on the website of the World Health Organization at http://www.who.int/en, and further health information for travelers is available at http://www.who.int/ith.

Insurance, Medicare & Medicaid, Medical Evacuation

Obtaining medical treatment and hospital care abroad can be expensive, and medical evacuation to the U.S. can cost more than $50,000.  Note that U.S. medical insurance is generally not accepted outside the United States, nor do the Social Security Medicare and Medicaid programs provide coverage for hospital or medical costs outside the United States. 

If your insurance policy does not cover you abroad, it is a good idea to consider purchasing a short-term policy that does.  There are health insurance policies designed specifically to cover travel.  Many travel agents and private companies offer insurance plans that will cover health care expenses incurred overseas including emergency services such as medical evacuations.  The names of some of the companies offering short-term health and emergency assistance policies are listed on the Bureau of Consular Affairs website at http://travel.state.gov/travel/tips/brochures/brochures_1215.html.

Bringing Medications or Filling Prescriptions Abroad

A traveler going abroad with a preexisting medical problem should carry a letter from the attending physician, describing the medical condition and any prescription medications, including the generic names of prescribed drugs.  Any medications being carried overseas should be left in their original containers and be clearly labeled. Travelers should check with the foreign embassy of the country they are visiting to make sure any required medications are not considered to be illegal narcotics.  (A listing of foreign embassies and consulates in the U.S. is available on the Department of State’s website at  http://www.state.gov/s/cpr/rls/dpl/32122.htm.   Foreign embassy and consulate contact information can also be found on the Country Specific Information for each country.)

If you wear eyeglasses, take an extra pair with you.  Pack medicines and extra eyeglasses in your hand luggage so they will be available in case your checked luggage is lost.  To be extra secure, pack a backup supply of medicines and an additional pair of eyeglasses in your checked luggage.

If you have allergies, reactions to certain medications, foods, or insect bites, or other unique medical problems, consider wearing a “medical alert” bracelet.  You may also wish to carry a letter from your physician explaining required treatment should you become ill.

Information on filling a prescription abroad and other health issues may be found at http://travel.state.gov/travel/tips/brochures/brochures_1215.html.

Source: Centers for Disease Control

Why Drinking Water Really is the Key to Weight Loss

Don't roll your eyes! The potion for losing that excess body fat is all around you. It covers two thirds of the planet. If you eat right and exercise at the intensity, frequency and duration proper for you, but still can't get rid of a little paunch here and there, you're probably just not drinking enough water.

No need to get defensive. You're actually quite normal. Most people don't drink enough water. Most people are also carrying around a few more pounds than they would be if they did drink enough water. If you can't seem to get that weight off, try drowning your sorrows in nature's magical weight-loss mineral. It works, and here's why:

"What on Earth is 'metabolism', anyway?" People use the term all the time, but ask them what it means and you'll get all kinds of answers. Merriam Webster defines it as, "The process by which a substance is handled in the body." A little vague, but that's really all it means.

There are many forms of metabolism going on in your body right now, but the one everyone is talking about it the metabolism of fat. This is actually something that the liver does when it converts stored fat to energy. The liver has other functions, but this is one of its main jobs.

Unfortunately, another of the liver's duties is to pick up the slack for the kidneys, which need plenty of water to work properly. If the kidneys are water-deprived, the liver has to do their work along with its own, lowering its total productivity. It then can't metabolize fat as quickly or efficiently as it could when the kidneys were pulling their own weight. If you allow this to happen, not only are you being unfair to your liver, but you're also setting yourself up to store fat.

"I've tried it and I couldn't stand it!" The problem is that, though many decide to increase their water intake, very few stick with it. It's understandable. During the first few days of drinking more water than your body is accustomed to, you're running to the bathroom constantly. This can be very discouraging, and it can certainly interfere with an otherwise normal day at work. It seems that the water is coming out just as fast as it's going in, and many people decide that their new hydration habit is fruitless.

Do take heed , though. What is really happening is that your body is flushing itself of the water it has been storing throughout all those years of "survival mode". It takes a while, but this is a beautiful thing happening to you. As you continue to give your body all the

water it could ask for, it gets rid of what it doesn't need. It gets rid of the water it was holding onto in your ankles and your hips and thighs, maybe even around your belly. You are excreting much more than you realize. Your body figures it doesn't need to save these stores anymore; it's trusting that the water will keep coming, and if it does, eventually, the flushing (of both the body and the potty) will cease, allowing the human to return to a normal life. It's true. This is called the "breakthrough point."

One recent finding, as irresponsible as it may be, that caffeine increases the body's fat-burning potential has many people loading up on coffee before going to the gym. This finding may hold some degree of truth in it, but caffeine is, in essence, a diuretic, and diuretics dehydrate. Caffeine may increase the heart rate, causing a few more calories to be burned, but this is at the expense of the muscles, which need water to function properly. This isn't doing your heart any favors, either. It's already working hard enough during your workout. Never mix caffeine and exercise. In fact, your best bet is to stay away from caffeine all together. It's a big bully that pushes your friend water out of your system.

Water is the best beauty treatment. You've heard this since high school, and it's true. Water will do wonders for your looks! It flushes out impurities in your skin, leaving you with a clear, glowing complexion. It also makes your skin look younger. Skin that is becoming saggy, either due to aging or weight loss, plumps up very nicely when the skin cells are hydrated.

In addition, it improves muscle tone. You can lift weights until you're blue in the face, but if your muscles are suffering from a drought, you won't notice a pleasant difference in your appearance. Muscles that have all the water they need contract more easily, making your workout more effective, and you'll look much nicer than if you had flabby muscles under sagging skin.

"Eight glasses a day? Are you kidding?!" It's really not that much. Eight 8-ounce glasses amount to about two quarts of water. This is okay for the average person, but if you're overweight, you should drink another eight ounces for every 25 pounds of excess weight you carry. You should also up this if you live in a hot climate or exercise very intensely.

This water consumption should be spread out throughout the day. It's not healthy at all to drink too much water at one time. Try to pick three or four times a day when you can have a big glass of water, and then sip in between. Don't let yourself get thirsty. If you feel thirsty, you're already becoming dehydrated. Drink when you're not thirsty yet.

Do you think water is yucky? Drinking other fluids will certainly help hydrate your body, but the extra calories, sugar, additives and whatever else aren't what you need. Try a slice of lemon or lime in the glass, or if you really think you hate water, try a flavored water. Just make sure you read the labels. Remember that you're going to be consuming a lot of this fluid.

It's probably a good idea to stop drinking water a good three hours before you go to bed. You know why.

"How cold should it be?" This is debatable. Most experts lean toward cold water, because the stomach absorbs it more quickly. There is also some evidence that cold water might enhance fat burning.

On the other hand, warmer water is easier to drink in large quantities, and you might drink more of it without even realizing it. Do whatever suits you, here. Just drink it!

When you drink all the water you need, you will very quickly notice a decrease in your appetite, possibly even on the first day! If you're serious about becoming leaner and healthier, drinking water is an absolute must. If you're doing everything else right and still not seeing results, this might just be what's missing.

Source: inch-aweigh

How to Reduce Your Risk Factors for Heart Disease With Dietary Changes

Choose Healthy Carbohydrate Sources
Stay away from sugary foods like candy, cookies, cakes, and pastries. A high sugar diet will increase your triglycerides and won't help your heart disease risk at all. Healthy carbohydrates include whole grain breads, whole grain pastas, brown rice, and lots of colorful fresh fruits and vegetables. Fruits and vegetables should become the main part of your diet. Not only are fruits and vegetables sources of good carbohydrates, they also contain lots of vitamins, minerals, and other phytochemicals that can help improve your health.

Choose Health Protein Sources
Diets with healthy proteins are a great way to keep your heart healthy. Choose lean meats, fish, and plant proteins like legumes, nuts, and seeds. These plant protein sources are also great sources for healthy carbohydrates and fats.

While red meats are a great source of iron and minerals, they are also a source of unhealthy saturated fats. When you eat red meats, choose low fat cuts and remember that one serving is only about two or three ounces. Eat fish at least three times per week and eat plant proteins every day.

Use Healthy Cooking Methods
Sauteeing and stir-frying with a little olive oil or canola oil are great methods, but don't dip your foods in batter and fry them anymore. Remove the skin from chicken or turkey and bake in the oven covered in foil. Bake fish instead of frying. Steam your vegetables to maintain the most nutrients. No more cream sauces or lots of butter either. Try squeezing lemon juice on your vegetables, or use your favorite seasonings.

Cut Back on the Sodium
Use herbs and spices instead of salt. When you are grocery shopping, be sure to read Nutrition Facts labels very carefully. A lot of canned foods contain huge amounts of sodium.

Choose Healthy Portion Sizes
That bagel you see in the coffee shop might be about the same size as five slices of bread. In order to eat a healthy diet you need to understand portion sizes. A serving of meat is about the size of a deck of playing cards and a serving of starchy foods such as pasta or potatoes is about the size of a baseball. Green vegetables and salad items can easily be about the size of two handfuls, just be sure to not overdo any dressings or sauces.

As you make these dietary changes remember that it takes time for these changes to become habits. Not sure how many calories you need or how many servings of different food groups? Use my Nutrition and Calorie Guides to help you. Keep working at these dietary changes and you will be rewarded with good health and a healthy heart.

Source: About.com

Water Treatment Methods

In areas where tap water is not chlorinated or where sanitation is poor, there are several alternative methods for ensuring water is safe to drink. These include boiling the water, chemically disinfecting it, filtering it, using various combination of the previously stated methods, or buying bottled water. Remember: if the tap water is not safe to drink in the area you are visiting, do not use it to reconstitute juice or to rinse fresh fruits and vegetables. Also avoid ice made from tap water.

Below we describe ways to make sure water is safe to drink.

Bottled Water

Bottled water from a trusted source is a recommended alternative to tap water. Before drinking, be sure all bottled beverages have fully sealed caps. If seals are not intact, the bottles may have been refilled.

Boiling Water

Boiling water is the best method for making water safe to drink. Boiling water as recommended will kill bacterial, parasitic, and viral causes of diarrhea. Adding a pinch of salt to each quart will improve the taste.

Directions for Boiling Water

• Boil water vigorously for 1 minute and allow it to cool to room temperature (do not add ice).
• At altitudes greater than 6,562 feet (>2,000 m), boil water for 3 minutes or use chemical disinfection after water has been boiled for 1 minute. 

Chemical Disinfection

If boiling water is not possible, chemical disinfection with iodine (e.g., Globaline, Potable-Aqua, or Coghlan’s, found in pharmacies and sporting goods stores) is another method for making water safer to drink. Cryptosporidium (a parasite that can cause diarrhea) and other coccidian parasites (e.g., Cyclospora, Toxoplasma) might not be killed by this method. Cloudy water should be strained through a clean cloth into a container to remove any sediment or floating matter, and then the water should be treated with iodine.

Directions for disinfecting water with iodine

Iodine tablets

1. Follow the tablet manufacturers' instructions.
2. If water is cloudy, double the number of tablets.
3. If water is extremely cold, less than 5° C (41° F), an attempt should be made to warm the water, and the recommended contact time (standing time between adding a chemical disinfectant to the water and drinking the water) should be increased to achieve reliable disinfection.

Note: Be sure the tablet size is correct for a liter of water.
Tincture of Iodine - measure out your dose to water.

1. If using tincture of iodine 2% solution, add 5 drops to a Liter or Quart of clear water. If the water is cloudy, add 10 drops per Liter or Quart. (Note: 20 drops=1 ml.)
2. Allow the water to stand for 30 minutes before drinking when the water temperature is at least 25°C (77°F). Increase the standing time for colder water: (e.g., for each 10° less than 25°C (77°F), allow the water to stand for double the time before drinking it.

Crystalline Iodine (found at some chemical companies and sporting goods stores) First make a saturated solution and then measure your own dose to add to water. The crystalline form stores well indefinitely and new batches of the saturated solution can be made from a small amount of crystals each time you take a trip.
To prepare a stock of Crystalline Iodine saturated solution:

1. Place 4-8 grams of crystalline iodine into a 1-2 oz container and fill with water. Note: 1oz=6 teaspoons.
   Warning: crystalline iodine at 4-8 grams is a lethal dose if accidentally swallowed in a single dose. Keep out of the reach of children.
2. Shake the bottle vigorously for 1 minute. Allow several additional minutes for the iodine to maximally dissolve in the available water. Some crystals should always be visible; if they totally dissolve, then more crystals should be added to the container to insure that iodine saturation of the stock solution has been achieved.
3. If the water to be treated is clear, add 13 ml of saturated iodine solution -- liquid above the crystals, not the crystals themselves -- per Liter or Quart. Note: 5 ml= 1 teaspoon. 13 ml = about 2.5 teaspoons
4. In cloudy water, add 26 ml of saturated solution per Liter or Quart.
   Note: Allow the solution to stand 20 minutes before drinking the disinfected water when the water temperature is 20-25°C (68-77°F). Increase the standing time with colder water. For each 10° less than 25°C (77°F), allow the water to stand for double the time before drinking.

Portable Water Filters

Certain types of portable water filters can also remove some types of infectious agents from drinking water. However, most of the portable filters on the market do not effectively remove viruses, thus chemical disinfection of water is needed after filtering with such filters to make the water safer for drinking. Some portable water filters designed to remove parasites (Giardia/Cryptosporidium) have an "absolute” pore sizes of 0.1 to 1-micrometer and, therefore, may also remove most diarrhea-causing bacteria. See the Division of Parasitic Diseases' Guide to Water Filters and Bottled Water to learn about different filters and those that filter Cryptosporidium. Viruses are smaller than 0.1 micron and will NOT be removed by filters with a pore size of 0.1 or larger. To kill viruses that may pass through these filters, add iodine (as described above) to the filtered water before you drink it.
 
Note: Chlorine in various forms has also been used for chemical disinfection. However, it is not as reliable as iodine for killing disease causing organisms in the wide range of water-quality conditions that travelers might encounter

Warnings

• Crystalline iodine 4-8 grams used in a stock solution constitutes a human lethal dose if accidentally swallowed in a single dose. Keep out of the reach of children.
• Water that has been disinfected with iodine is NOT recommended for pregnant women, people with thyroid problems, those with known hypersensitivity to iodine, or continuous use for more than a few weeks at a time. 

Source: Centers For Disease Control and Prevention