Ways Your Body Changes When You Start Drinking Enough Water

The research is clear: Staying hydrated is one of the healthiest habits you can adopt. Here are all the ways your body—and brain—get better when you chug, chug, chug.

You'll have more energy

The cells throughout your body need water to function, which is why we can all use tips on getting more water into your diet. "Water is a basic need for cellular health," says Ronald Navarro, MD, orthopedic and sport medicine surgeon at Kaiser Permanente South Bay Medical Center in Harbor City, California. "Cells contain water and are surrounded by water. In dehydration, cell membranes become less permeable, hampering the flow of hormones and nutrients into the cell and preventing waste products that cause cell damage from flowing out." When that's happening throughout your body, your energy is sapped, and fatigue can take over, according to a review of hydration research published in the journal Nutrition Review.

How much water do you need to boost energy? Depending on who you ask, the exact amount varies. Dr. Navarro points to the most agreed-upon recommendation of six to eight 8-ounce glasses of water daily. This could change though, depending on the climate you live in and the type of lifestyle you lead. "Some adults may need more or less, depending on their overall health, including if they have certain illnesses, take specific medications and more. It also depends on how much they exercise and the level of intensity, and how hot and dry the weather is," he explains. If you're interested to know how much water your body is hankering for, talk to your primary care doctor.

Your memory will improve

Your brain is hugely dependent on fluid to work properly. All those synapses and neurons need liquid to fire properly. According to research published in the European Journal of Clinical Nutrition, one of the most reliable predictors of decline in memory and mental performance is dehydration. And yet, according to Dr. Navarro, some polls estimate that upwards of 75 percent of Americans suffer from chronic dehydration. And that number worsens in summer: "We see the rate of dehydration increase in the summer and fall when temperatures are higher and perspiration is more pronounced," he says. If you're concerned you're among the dehydrated masses, here are the signs of dehydration.

Your focus will increase

Ever feel like you have no control over your attention span? Your mind just wanders no matter how hard you try to focus on the task at hand? Drink a big glass of water and watch what happens: According to research published in the journal Nutrients, mild dehydration interferes with brain processing and breaks down the ability to focus. Just like sleep, maintaining a healthy diet, making time to sweat it out in your favorite workout class or log miles on your nearby running path, water is one of the most essential needs of your body. In fact, since we're made up of so much water, it makes sense why we would constantly need it to replenish, cleanse and feed our system.

You'll be stronger and faster

Ever feel sore during a workout, even though you didn't exercise the day before? You can check out these home remedies for sore muscles, but you should also know that those aches and pains or the difficulty you experience when trying to lift a heavier weight or push through that extra mile can be due to dehydration, and not your lack of strength. Research suggests that even a 2 percent drop in hydration can cause significant losses in strength and motivation while increasing feelings of fatigue. Dr. Navarro says that when we take in the right amount of water for our bodies, our muscles become more relaxed, which increases energy and maximizes our performance.

Your skin is more radiant

Ever go for a spa treatment—like a massage or facial—and your therapist makes a point to remind you to drink some water instead of the champagne you're eyeing? That's because skin can benefit greatly from hydration and for some, clear up your skin or make it look younger. (If you're looking for more ways to beautify your skin, try these tips.) "Our skin, the largest organ in our body, relies on water to produce new cells and give us that glow. Our skin also needs water do its job of regulating the body's temperature," Dr. Navarro says. No question: According to research, our skin contains 30 percent water which adds to plumpness and elasticity—vibrancy, in other words.

You'll run cooler

"When we exercise, our bodies cool off by sweating," says Dr. Navarro. "As we perspire, we lose necessary body fluids. If we do not replace these fluids, we become dehydrated. This makes it difficult to sweat and cool down, which can result in a heat injury," he explains. In hot weather, it's important you know the signs of heat stroke. If you're looking for easy ways to stay hydrated during exercise, check out this trendy solution from SMITH + STARR. Co-founders Chelsea Alexander and Fallyn Smith, were inspired to create a bag that offers a hydration solution, so they wouldn't have to lug around a water bottle while commuting in their home city, San Francisco, or while going hiking or camping. Their bag, The Conway, is the first ever cross-body handbag that doubles as a hydration pack. It looks like a bag you'd take while running errands or while out with your friends, but it contains a removable water pouch that holds 17 ounces and a tube for easy hydration right from the shoulder strap.

Read More

11 Yoga-Inspired Stretches to Get a Good Night’s Sleep

If you're losing sleep over losing sleep, we've got the news to help you snooze. Try these stretches tonight to wake up refreshed tomorrow.

Rising Crescent Moon

We're a sleep-deprived nation, but you probably already know that since one in every three adults in this country doesn't get enough shut-eye, according to the Centers for Disease Control and Prevention. Logging less than seven hours per night is associated with obesity, diabetes, heart disease, and even problems on the job. It's no surprise we're always scoping out new sleep tricks and tips, but some experts suggest you first understand why sleep is proving to be so elusive, first. There are many possible reasons, but here's a solution that could address nearly all of them: "Stretching before bed resets ourselves and wipes the slate clean from the stresses of the day, which we carry in our bodies," says Susanna Harwood Rubin, author of the comprehensive lifestyle guide, Yoga 365 and an international yoga teacher with a home base in New York City. Additionally, making stretching part of your nighttime routine can automatically set the scene for these better bedtime habits. In creating this sequence of stretches for sleep, Susanna kept the focus on the pelvis, spine, and hamstrings because "they don't get enough movement throughout the day, whether we spend it sitting or standing. The tightness makes it difficult to relax and release, which is necessary for turning our time in bed into a restful time." With that in mind, Susanna's sequence begins with what she calls the "Rising Crescent Moon," which can be done beside the bed. It is essentially a lunge with the back knee on the ground, the torso fully upright (perpendicular to the ground), and the toes flexed. Having the toes flexed is an added bonus for releasing the soles of your feet (you're welcome, aching feet). Susanna's using blocks in the photo, but you can support your hands by reaching out and holding onto the the edge of your bed. Hold the pose for a slow count of ten on each side, Susanna says—plan to hold every stretch for that long. "It's a wonderful release of the hip flexors, the fronts of the thighs and the sole of the foot."

Resting Crescent Moon

After you've done Rising Crescent Moon on each side, it will be time for you to climb into, or rather, onto, your bed. After doing this a few nights in a row, it will come to signify the transition into bed in a gentler and more pleasant way than simply putting on pajamas and brushing your teeth (although bedtime routines are crucial to sound sleep). Once on your bed, you should gather your pillows and have one under each hand as you get into your Rising Crescent Moon position. Now, instead of holding the torso upright, however you can let your torso sink down, slowly, gently, to come to rest on your front thigh. If your torso doesn't reach your thigh, that could indicate lower back tightness or hip-flexor tightness, which will ease in time. For now, use another pillow or a folded up blanket on top of your thigh to bridge the gap to your torso. The important thing is to feel supported. From here on in, every stretch will be done on the bed, supporting a gentle transition into the bed, under the covers and out of wakefulness.

Hero's Rest

After you're finished with your second side of Resting Crescent Moon, tuck your feet under you and sit on your calves. If this feels pinchy on your knees or thighs, then place a pillow between your rear and your calves. Place your palms on your knees, and keep your torso upright as you breathe 10, slow, victorious breaths, because, as Susanna says, "You've already conquered your day. Now take a moment and reflect on it quietly, without judgment, regret, or worrying about tomorrow." The Hero's Rest focuses on releasing your front-thighs. Your feet are stretched out behind you. Your hands brace your upper body. This stretch should calm the mind, lightly stretch the front thighs, and continue the stretch of the feet begun in the Crescent Moons.

Read More

You Need These Tips to Navigate the Gym After New Year’s

New Year's resolutions send the masses to the gym, which makes regular gym rats want to avoid it like the plague. Here's how to enjoy your workout without getting in a fight over your favorite elliptical machine.

The early bird gets the treadmill

Even the most well-meaning New Year's resolution setters sleep through their alarms sometimes so, even at the beginning of the year, the gym is filled with more regulars than newbies in the wee early morning hours. (Plus, morning workouts have all of these insane health benefits.) If you have a flexible schedule, mid-afternoons and late nights are also safe bets.

Try a new class

Ask the front desk or group fitness manager which classes are least popular and give them a try. Every gym has a different flow so a club filled with moms might be busiest mid-morning while a gym with more young professionals is likely packed in the late evening. The busiest class doesn't always translate to mean the best so you might find a new favorite, with plenty of space, if you do your research. Avoid making these mistakes in your group fitness classes.

Hire a trainer

If you're nervous to navigate the busy weight room floor on your own, hire a personal trainer who will scope out open machines or even ask other gym-goers when they'll be finished (helping you to avoid any awkward encounters).

Read More

Do You Really Have to Stop Drinking on Antibiotics?

he surprising reason one drink (probably) won’t hurt.

With the holidays in full swing, invitations for family dinners, office parties, and cocktail hours come in droves. One thing that could spoil all the holiday fun? Being the guest who turns down a glass of champagne because you’re on antibiotics. Thankfully, there’s a way to avoid becoming the scrooge of the soirée.
First things first: Can you mix your favorite holiday cocktail with antibiotics? Well, that depends. In a London survey, 81 percent of patients believed that alcohol inhibits the effectiveness of antibiotics, while 71 percent believed that it creates side effects to the drugs. But according to experts, both are slight misconceptions.
A study published by the National Institute of Health notes that while certain antibiotics can cause extreme reactions when mixed with alcohol, others are less likely to do so. This news might come as a surprise to any partygoer who has declined a drink in the name of “doctor’s orders.”
Still, there are a specific handful of antibiotics that do cause a severe reaction when alcohol is consumed. Metronidazole (also called Flagyl), tinidazole (Fasigyn), and trimethoprim/sulfamethoxazole (Bactrim) are three of the biggest culprits. These drugs impair the body’s breakdown of alcohol, boosting a chemical compound called acetaldehyde in the blood. High levels of this toxin will stimulate unpleasant symptoms akin to a hangover, including severe nausea, vomiting, facial flushing, and a rapid heart rate—even after just one glass of beer. Other antibiotics such as isoniazid and flucloxacillin can cause inflammation of the liver due to alcohol consumption. In these cases, it would be wise to heed the long lecture from your doctor or pharmacist and give booze the boot.
If you’re not taking these prescriptions (which typically combat infections in the gums and intestines, infected leg ulcers and pressure sores, or infections caused by childbirth), some experts say there’s little cause for serious concern.
Nevertheless, there’s still a myriad of reasons to avoid alcohol while on antibiotics, even if it’s just penicillin. For one, “although alcohol doesn’t reduce the effectiveness of most antibiotics, it can reduce your energy and delay how quickly you recover from illness,” according to James M. Steckelburg, MD, professor of medicine at Mayo Medical School, on the website of the Mayo Clinic. Plus, alcohol can increase the already existing side effects of antibiotics, making your queasy stomach and worsening dizziness and sleepiness.
For those reasons, most doctors and pharmacists recommend that patients avoid alcohol while taking any kind of antibiotic—and for another two to three days afterward. After all, “why risk it?” says Mohamed Jalloh, spokesman for the American Pharmacists Association and assistant professor at Touro University in California. “It’s better to avoid the possibility of interrupting your recovery. The last thing you want to do is increase the risk of something happening.” Always ask your doctor these essential questions whenever you’re prescribed an antibiotic.

Read More

The Danger of Swallowing Pills Without Water—It’s Not Choking

Think popping an Advil on the fly is totally harmless? You won't believe what can happen.

Most of us at some point have taken a pill without water, either because we were in a rush, too lazy to get up from our desk, or there wasn’t a drink nearby. But here’s why it’s actually quite dangerous—even fatal.
Washing a pill down with water is important not only because it makes swallowing easier, but because it helps prevent the pill from getting stuck in your esophagus, which can cause much more than discomfort. “Medications that are lodged in the esophagus are very likely to cause inflammation and irritation,” says Jennifer Caudle, DO, a board-certified family medicine physician and assistant professor in the department of Family Medicine at Rowan University-School of Osteopathic Medicine. “This can cause a number of symptoms from heartburn and chest pain to esophagitis, or even bleeding and holes.”
Since there are no pain nerves in parts of the esophagus, symptoms don’t always begin right away, which can make it difficult for you to know if a pill doesn’t make it all the way down. Some people experience chest pain or a feeling similar to heartburn, so they might just dismiss the sensation as a temporary discomfort. Over time, however, pills that get stuck along their journey can break down and erode the delicate tissue of the esophagus, causing painful bleeding and hemorrhaging, or severe dehydration, all of which can become quite serious.
A study from the Turkish Journal of Gastroenterology found that almost any kind of drug can cause an ulcer in the esophagus, but according to Dr. Caudle, a few common medications can cause significant damage when they get stuck, including drugs to treat osteoporosis, antibiotics, and over-the-counter pain relievers. “Pain relieving medications such as Motrin and Advil are commonly taken without water, and that class of drugs can be notoriously problematic if they get lodged in the throat,” says Caudle. A surgeon at Morristown Memorial Hospital in New Jersey tells the story of a teenage football player who would pop two Advil with no water before every game—and developed an esophagus that looked “like Swiss cheese” for all the holes the pills had burned. Vitamin C and iron supplements have also been found to be especially problematic.
To avoid dangerous complications when swallowing pills, it’s always best to wash them down with at least eight ounces of water, Caudle advises. She also recommends taking pills standing or sitting up, never lying down. This means you should avoid taking medication right before bed, or at least 15 minutes before bed, to allow the pill time to travel down the esophagus.
“It’s not to say that if you don’t drink anything, your pill will always get stuck,” says Caudle. “But the risk is higher if you don’t have a full glass of water.” Don’t miss the other over-the-counter medication mistakes you’re probably making.

Read More

Medical Reasons You Always Feel Hungry

Depression:

Eating can be a coping mechanism for people with depression or anxiety. Part of this might be because they don’t have enough of feel-good hormone serotonin, and eating comfort foods like pasta and bread can bring those levels up, says Holly Lofton, MD, weight management specialist and director of the medical weight management program at NYU Langone Medical Center. “You’re not treating depression with celery,” she says. “It’s whatever your mom gave you to feel good.” Here's what else your food cravings reveal about your health.

Stress:

During fight or flight mode, the stress hormone cortisol floods your body, which convinces your body to eat, even if you don’t physically need the calories, says Shanna Levine, MD, clinical educator at Mount Sinai School Medicine. “It’s not out of necessity, but cortisol tells your brain you’re not full,” she says. “That’s why stress causes people to overeat.” These are the best foods to eat when you're stressed.

Hyperthyroidism:

If you’re eating more than usual but are somehow still dropping pounds, your thyroid could be overproducing hormones, triggering your body to kick things up. “Think of the thyroid as an endocrine hormonal organ that speeds everything in the body up,” says Dr. Lofton. “So you would also speed up metabolically, and increase their hunger as a result.” The thyroid is also involved in satiety, so you might find your cravings harder to satisfy if it’s overactive, says Dr. Levine. See if your hunger is paired with fatigue, moodiness, brittle nails, or hair loss—they’re all signs of hyperthyroidism. Try these little habits for a healthy thyroid.

Obesity:

Overeating can lead to weight gain, but in a vicious cycle, obesity itself can also make you hungry. Excess fat could cause your insulin levels to skyrocket, making your appetite go up in response, says Dr. Lofton. Plus, fat cells make your body less sensitive to the satiety hormone, leptin, says Dr. Levine. “Because fat produces its own hormones, part of obesity is that people tend to feel more hungry than someone with higher metabolism and in better shape,” she says. (Related: These sneaky things could affect your weight, regardless of diet and exercise.)

Hypoglycemia:

Low blood sugar can come from a number of causes, from meal skipping to pancreas problems. But the result is the same: a growly tummy while your body begs for an energy boost. “The body produces hunger as a signal to the brain to tell you to take in more food to have enough blood glucose to enter the cells,” says Dr. Lofton. Here are more ways to treat low blood sugar.

Diabetes:

Type 1 and type 2 diabetes both mess with sugar levels, which can create a cycle of hunger when people try to get their blood sugar back on track. Low blood sugar triggers appetite, but going overboard can make those cravings worse. “What happens is people overeat and get too high of sugar levels, which also cannot be satiating,” says Dr. Levine. “It’s a cause and effect that goes back and forth.” Try keeping your blood sugar steady with foods by staying away from carb-heavy or refined, processed foods, she says. Don't miss these symptoms of high blood sugar.

Your Period:

Hormonal changes during your period could lead you to polish off a dozen cupcakes, but you also need more calories to keep up with your body’s extra demands that time of the month. “It’s a high-energy state for your body, which is why women tend to feel tired, and dehydrated,” says Dr. Levine. “In any type of high-energy state, the body physically requires more calories.” Should you talk to a doctor about your period problems?

Medication:

Increased appetite is a side effect of some medications, including SSRI antidepressants, steroids for conditions like allergies or lupus, and anti-seizure medications. Don’t stop taking your medicine though—ask your physician about switching prescriptions. “Any medication you take is a chemical that you’re putting in your body,” says Dr. Lofton. “Talk to your doctor and see if there are any alternatives less likely to cause side effects.” Read these other questions to ask before taking medication.

Dehydration:

Even if you feel hungry, you might just be misinterpreting your body’s plea for water. “When you’re dehydrated, before you become physically thirsty you will feel hungry, and often people mistake that,” says Dr. Levine. She recommends starting the day with an eight-ounce glass of water, then carrying a water bottle with you so you can get 1.5 to 2.5 liters throughout the day. Try to stick with plain water over sugary drinks, which can trick your brain into thinking you’re hungry, despite the extra calories you’re sipping. Find out why you're always thirsty.

Insomnia:

Without your recommended seven to eight hours of sleep every night, your body will find it harder to regulate the hormones that control your hunger levels when you wake up. The hunger hormone ghrelin will spike, making you reach for food, even when your body doesn’t need the calories. “Every day, you’re getting up and have metabolic demands,” says Dr. Levine. “It’s a form of stress when you deprive yourself of sleep and cause hormone disregulation.” Don't miss these clear signs you'll sleep badly tonight.

Read More

6 Simple Brain Games That Will Make You Feel Stronger, Happier, and More Resilient

Try these games that tap your innate genius to build a happy and resilient brain.

In the summer of 2009, I got a concussion. It didn’t heal properly, and after 30 days, I still had constant headaches, nausea, and vertigo. My doctor told me I should avoid triggering my symptoms. That meant no reading, no writing, no running, no video games, no work, no alcohol, and no caffeine. I joked to my doctor at the time, “In other words, no reason to live.”

There was truth in that joke. I didn’t know it then, but suicidal ideation happens with many traumatic brain injuries, and it happened to me. My brain started telling me, Jane, you want to die. This voice became so persistent that I started to fear for my life.

And then, 34 days after I hit my head, I had one crystal clear thought that changed everything: Either I am going to kill myself or I’m going to turn this into a game.You see, I knew that when we play games, we tackle challenges with more creativity, more determination, and more optimism. I knew this because I’d been the first person in the world to earn a PhD studying the psychological strengths of gamers—and how those strengths can translate to real-world problem solving.

So I created a simple recovery game called Jane the Concussion Slayer. To win the day, I invited my twin sister, Kelly, to call me once daily and give me a quest for the next 24 hours. The first quest she gave me: “Look out the window near your bed, and tomorrow, tell me at least one interesting thing you saw.”

I don’t remember what I saw that day, but I do remember I felt like I had a purpose. And when I told my sister that I had succeeded, I felt fantastic. Within days, the fog of depression went away. It wasn’t a miracle cure for the cognitive symptoms; they lasted more than a year, and it was the hardest year of my life. But even while I was in pain, I stopped suffering.

Taking purposeful action every day sparks your motivation and expands your sense of what you’re capable of. Every time you set your mind to do something—and then do it—you remind yourself of the power you have over what you do, think, and feel.

But don’t just take my word for it. Here are six simple quests you can try right now to feel just a little better.

 1. For an Open Mind, Play: Palms Up

What to do: Hands open, turn your palms to face the ceiling, and count to 15. Before you finish, you should start to notice a more open mind-set.

Why it works: Researchers credit a phenomenon called embodied cognition for this powerful mind-body effect, in which our brains take mental cues from physical gestures. When we offer someone a helping hand, ask for help, or prepare to receive something, our palms are upturned; when we reject something or push someone away, our palms face out. Thousands of years of these human interactions may leave us biologically primed to draw openness from upturned palms.

2. For More Willpower, Play: Muscle Up

Need to resist an impulse? Want to steel yourself to do something difficult? Here’s how to get instant mental resilience.

What to do: Squeeze one or more muscles as hard as you can for five seconds. Any muscles will work—your hands, biceps, abs, buns, calves. The more muscles you tense up, the more mental strength you’ll summon.

Why it works: As with “palms up,” the brain looks to the body for cues here. A strong body cues a strong brain, making it easier to muster courage or stick to resolutions.

3. For Closer Friendships, Play: Plus One

What to do: Send a text or an e-mail to someone who might be surprised to hear from you, asking, “On a scale of one to ten, how is your day going?” If he or she messages back a number, reply, “Is there anything I could do to move it from a six to a seven?” (or “from a three to a four,” etc.).

My friend Michael, a philanthropist and an entrepreneur, poses these questions to almost everyone he talks to. After a while, I realized it’s awesome. Consider this reply from my friend Chris after I sent him the “one to ten” question: “Better now that you asked. Truly makes a difference. Was a five, just became a seven.”

Why it works: This trick is an easy way to reconnect with old friends, and as with online games, you don’t have to be face-to-face to do it. By offering to make someone’s day plus-one better, you’re communicating that you care and that the person can count on you for support.

4. For A Mood Boost, Play: Prediction

What to do: Make a prediction about something—anything—that you can personally verify the outcome of in the next 24 hours. It can be big or small, silly or serious. Just make a prediction—and see if you’re right!

Why it works: Making a prediction is one of the most reliable ways to prime the reward circuitry of the brain. “Every prediction you make triggers an increase in attention and dopamine,” says neuroscientist Judy Willis, MD. That’s because every time you make a prediction, two highly rewarding outcomes are possible. You might be right—which will feel good! Or you might be wrong—which will give you information that will help you make a better prediction next time. In fact, “the dopamine boost is often greater when you learn something new and useful than when you succeed,” Dr. Willis says.

 5. To Feel More Positive, Play: Superhero

What to do: Take at least two full minutes to list everything you can think of that describes superheroes in general: what motivates them, how they treat others, what they do in the face of danger, etc. For the biggest impact, write down your answers or record them with your phone.

Why it works: Psychologists know that when we’re asked to think about the positive traits of a particular group, we invariably compare ourselves with the group—and in a phenomenon known as positive bias, we usually start by looking for similarities. MIT and NYU researchers found that study participants who made a superhero list were far more altruistic afterward. When asked to tutor local youth, twice as many participants who thought about heroes volunteered as participants who did not; they signed up for double the hours to boot.

6. For Instant Relaxation, Play: Power Breath

What to do: Breathe in while you count slowly to four. Exhale while you count to eight. Repeat for one minute. The trick is to always exhale for twice as long as you inhale. Try it now.

Why it works: Breathing at this rhythm increases your heart rate variability—the slight differences in time from one heartbeat to the next. In the long term, high heart rate variability protects against stress, anxiety, and pain. In the short term, it shifts your body from an anxious state to a calm-and-connected one. Muscles relax, heart rate decreases, and your mood improves. In other words: You’re ready to win the day.

Read More

8 Unexpected Reasons You’re Always Thirsty

Feeling parched all day long? Check out these reasons why you might always be reaching for a glass of water.

Your diet has too much salt in it

Salt pulls water out of cells and forces the body to conserve as much water as possible, which is why you urinate less when you eat too much salt. The water-deprived cells send a chemical message to the brain asking for more water, and you start to feel thirsty. Cut down on your salt intake and make sure you’re drinking enough water. Here are other signs you're eating much sodium.

You took a morning walk

“You’re going to need to drink more on days when you sweat more,” says Peter Mayock, MD, medical director of the West Town Adult Clinic of the Eric Family Health Center in Chicago. When you exercise, you lose fluids through sweat, and if you don’t replace that fluid, you could end up dehydrated. There isn’t one formula as to how much you should be drinking, but Mayock says listen to your body. Here's why morning exercise will make you thinner.

You’ve been out in the sun for too long

Now that summer’s finally here, you spend more time in the great outdoors whether it’s in a park, on a beach, or in your backyard. Even if you’re not running around, you can still become dehydrated, especially in the hot sunlight. If you know you’re going to be outside all day, make sure you have a water bottle handy.  Here are other signs you've gotten too much sun.

You might have diabetes

Some patients mistake dehydration for diabetes. “With dehydration, your body wants to preserve liquids,” he says. “With diabetes, the sugar is spilling and forcing you to urinate more often.” Dr. Mayock says most of his patients exhibit three signs of diabetes: excessive thirst, excessive urination, and blurred vision. If you’re experiencing all three, talk to your doctor about your concerns. These are other silent signs you may have diabetes.

You have xerostomia, better known as dry mouth

Some rare conditions, Dr. Mayock says, do cause dry mouth. When the saliva glands in the mouth don’t produce enough saliva, you may feel you need to drink more water to get rid of the feeling. If your feelings of dry mouth persist, visit your doctor for more information. Check out these clever ways to stay hydrayted.

You could be anemic

Your body relies on healthy blood cells to carry blood throughout the body. Mild anemia usually won’t cause excessive thirst, but if your condition worsens, you may feel thirsty as well as worn out.

Your medication is drying you out

“There are a number of medications that affect your mouth and can make you have a dry mouth,” Mayock says. For example, both anticholinergics and diuretics for high blood pressure list dry mouth as a potential side effect. Again, talk with your doctor if your thirst is concerning you.

You miscounted how many glasses of water you’ve had

“The number-one cause of thirst is just not drinking enough water,” says Dr. Mayock. For his adult patients, Mayock recommends drinking one glass of water with each meal and two in between meals. If it helps, set an alarm on your phone and have it go off once every two hours. This will be your reminder to either drink a glass of water or down what’s left in your water bottle and fill it back up. Check out these tips that guarantee you'll drink enough water.

Read More

6 Wondrous Things That Happen to Your Body When You Listen to Classical Music

Classical music is more than just pleasant background noise; it may actually make you healthier. Here’s how Mozart and Vivaldi could help you become smarter, healthier, and even get a good night’s rest.

Classical music eases pain

Saying goodbye to pain could be as easy as cuing up your favorite music app. Research has shown that music can be effective at decreasing pain among surgical and cancer patients. A 2006 study found that groups with chronic pain who listened to music reported feeling less pain and more power over their depression and disability than those who didn’t. Researchers suggest that music empowers patients recovering from surgery and even encourage nurses to use it as a rehabilitation tool.

Classical music lowers blood pressure

A study published in the Journal of Health Psychology found that participants who listened to classical music had significantly lower blood pressure levels than participants who did not hear any music. Researchers believe that listening to music may help your heart recover from stress, decreasing blood pressure as a result. Here are other surprising things doctors won’t tell you about healthy blood pressure.

Classical music makes you more emotional

Listening to music might inspire even the most apathetic person to crack a smile. Researchers at Southern Methodist University observed volunteers while they wrote about the most significant event or experience in their lives. They found that participants who had classical music in the background while writing became more emotionally vulnerable and more willing to disclose information than those who didn’t. And these benefits extend beyond the page; being more aware and in control of your emotions is a great way to maintain better, healthier relationships.

Classical music helps you sleep

Classical music can be an easy home remedy for restless snoozers. A 2006 study found that students with sleep disorders slept better when they fell asleep to classical music than those who didn’t conk out to music. Try music that has a regular rhythm, low pitches, and tranquil melodies, qualities that are believed to be most effective in improving sleep quality. If you still wake up exhausted after a full night’s sleep, it may be a sign you’re not sleeping deeply enough.

Classical music may make you smarter

In 2001, subjects who listened to Mozart’s sonata for just 10 minutes displayed IQ scores that were nearly 10 points higher after the study than before. Researchers explained that classical music is believed to enhance the brain’s spatial temporal reasoning, or the cognitive understanding of how items or pieces can fit into a space. True, the “Mozart Effect” is controversial. Others are skeptical of these findings, citing the need to consciously appreciate the music to reap its benefits. Still, it can’t hurt to switch on a little baroque music during your daily commute.

Classical music improves your memory

Next time you need to study for a big test or presentation, make Beethoven your companion. In a study published in Learning and Individual Differences, one group of students listened to a one-hour lecture where classical music was played in the background, and the other group heard the lecture with no music. Those in the first group scored significantly higher on a quiz than the second group. Researchers believe that the music made students more receptive to the information, allowing them to store and recall it more efficiently. Check out these daily habits of people with good memories.

Read More

7 Clear Signs You Need to Move More

Yes, exercise can help you lose weight, but you’ll be surprised at how many other ways it can radically improve your health and well-being.

You're suddenly experiencing pain

We’ve all had one of those mornings—you wake up and your lower back, knee, or shoulder is suddenly aching. But while you might be tempted to wait it out, certified personal trainers Jim Karas and Michelle Blakely suggest getting your body in motion. Just moving your muscles, loosening your joints, and getting blood pumping to that area of your body can be enough to lessen the pain, Karas says. Even clients who have faced longer-term pain, like that which comes with rheumatoid arthritis, have improved their daily movement and ability to do chores by getting regular exercise. After your workout, chow down on one of these foods that fight pain naturally.

You're constantly fatigued

If you’re tired all the time, even with adequate food and sleep, maybe all you need is to move a bit more. It may seem a bit counterintuitive, but a study from the University of Georgia showed that just 20 minutes of moderate-intensity aerobic exercise three times a week increased energy levels by 20 percent. Researchers said the findings showed how exercise directly acts on the central nervous system to decrease fatigue, in some cases as much as 65 percent, according to the New York Times. “I like to tell my clients that an object in motion stays in motion,” says Chicago-based personal trainer Traci Mitchell. “It’s kind of like getting that big boulder of motivation moving, and once it gets moving, your energy increases.” Here are more tricks to beat fatigue naturally.

You're stressed

“Stress levels have never been higher,” Karas says, and statistically, he is right. Researchers at Carnegie Mellon University showed that stress increased 18 percent for women and 24 percent for men from 1983 to 2009. We’re more worried about finances, constantly bombarded by media and information, and too busy to decompress—and that stress could be making us sick. But just walking, running, or strengthening your body for 20 to 30 minutes three to four times a week is enough to significantly decrease your anxiety, and research shows that adding in music makes that exercise even more effective in fighting stress. “If you’re dealing with a difficult decision, probably one of the best things you can do, whether it’s personal or business, is to get out and put your ear buds on,” Karas says.

Your hormones could use some TLC

Exercise is an excellent way to help regulate your hormones, and you’d be surprised at how much that can impact how you think, look, and feel. For example, boosting your testosterone levels, which can be done through exercise, helps increase your metabolism, maintains youthful-looking skin, and keeps your brain functioning properly, according to Karas.

Your digestion is out of whack

A 30-minute run or brisk walk will do more than just increase your appetite for dinner; it will help you digest your dinner, too. Aerobic exercise quickens your breathing and heart rate, which in turn improves the contraction of your intestinal muscles. As a  result, your digested food passes more quickly through your intestines and out of your body, decreasing constipation. Moving in whatever method (walking, running, swimming, dancing, and even stretching or yoga) will help with digestion.  Enhance the healthy belly benefits your workout by adding foods that boost good gut bacteria to your diet.

Your time-management tricks are failing you

Personal trainer April Sutton says a lot of her clients approach her for assistance when they feel like they’ve lost control over how they structure their time due to overwhelming work and family commitments. “They can’t really think for themselves outside of their jobs because they’re so burnt out,” says Sutton. Trainer Michael Moody has clients prioritize exercise, and think about how other habits (how they eat, sleep, and how much they sit at work) can impact how they feel when they exercise. Becoming “human scientists of their body” helps people better understand how their lifestyles can impact their health, Moody says. From there, it’s a matter of correcting bad habits, and continuing to put aside time to exercise regularly. Besides exercise, successful people do these things after work.

You're not sleeping well

If you’re having trouble nodding off or staying asleep at night, you may need to move a bit more during the day. In a study published in the journal Sleep Medicine, researchers at Northwestern University found that insomniac middle-aged and older participants who exercised and were taught to sleep in a cool, dark room and go to bed at the same time each night got 1.25 more hours of sleep nightly than those who did not participate in physical activity. Whether you have chronic insomnia or you just haven’t been sleeping well lately, getting some aerobic activity in during the day will probably help you catch more Z’s at night. Here are some signs you're not sleeping deeply enough.

Read More

Whoa: This Mini Workout Cuts Neck Pain By 50 Percent

Cure neck pain caused by sitting at a computer all day with five simple exercises.

The workout that nips neck pain in the bud

If you spend much time hunched over a computer, there’s a good chance you’ve experienced pain in the trapezius—the muscle that extends from the back of your head, across your shoulders, and down your back. Research offers a simple, effective remedy: five exercises that cut pain by more than 50 percent among women with tight neck and shoulder muscles. These are sneaky reasons your neck suddenly hurts. The workout: For each move, perform three sets of 12 repetitions, gradually increasing the weight as you get stronger.

Shrugs

Stand with a 15- to 25-pound weight in each hand, arms at sides. Lift shoulders up toward ears and lower slowly.

One-arm row

With right knee on bench, lean on right hand. Slowly raise left elbow to bring a 12- to 20-pound weight to chest level; lower slowly. Switch sides; repeat.

Upright row

With a 4- to 10-pound weight in each hand, raise weights to middle of chest, keeping them close to body. Lower slowly.

Reverse fly

With a 2- to 5-pound weight in each hand, bend forward to a 45-degree angle. Elbows slightly bent, lift weights to shoulder height; lower slowly.

Shoulder abduction

With 5- to 8-pound weights in each hand and elbows slightly bent, lift weights until arms are parallel to floor. Lower slowly.

Read More

Ginseng Benefits: How It Heals

Wars were fought over this ginseng, which has the power to boost immunity and enhance physical and mental performance.

Few herbs are as highly prized as ginseng. Wars were fought over it in China, where it has been used for 8,000 years. Today, a single root of wild Panax ginseng can command as much as $50,000. Of many ginseng variants, three are in common use. Asian/Korean ginseng (P. ginseng) and American ginseng (P. quinquefolius) are considered “true” ginseng, while Siberian/Russian ginseng is a more distant relative. The two Panax varieties may be white (the dried, unprocessed root) or red (the steamed, heat-dried root, thought to be pharmacologically more active). The uses of all three are primarily based on ginseng’s reputation as an “adaptogen” that boosts immunity and enhances physical and mental performance.

How Ginseng Works

Now widely cultivated, ginseng has been the subject of thousands of studies. The active constituents in the two Panax types are called ginsenosides, which act on the central nervous system. Research suggests that American and Asian ginseng boost the production of protective antibodies that help the body resist infections such as flu, the common cold, and other respiratory illnesses; Asian ginseng may also offer some protection against cancer and speed recovery after treatment. Siberian ginseng, which can help combat flu and herpes viral infections, contains substances known as eleuthorosides that stimulate the immune system, encouraging the body to produce protective T-cells.

Various studies show that ginseng may boost memory and concentration and combat fatigue. Two specific ginsenosides—Rb1 and Rg1—are thought to be responsible for improving cognitive function. Ginsenosides may also combat male impotence by reducing blood levels of the protein prolactin, which can cause erectile dysfunction. Asian ginseng appears to increase sperm levels and motility, as well as boosting sex drive; Korean red ginseng may also boost sexual arousal in women.

How to Use Ginseng

Many different types of ginseng are available in whole root, extract, powder, tablet and capsule form. You can also buy ginseng tea. Check to ensure you have the desired herb and follow label instructions or take as professionally prescribed.

Safety First

Though considered generally safe, Panax ginseng may interact with diabetes medications, antidepressants and the blood thinner warfarin, and may enhance the effects of flu vaccines. Ginseng has not been widely tested during pregnancy or breastfeeding so it is best avoided or used only under medical supervision during these periods.

Where to Find Ginseng

Varieties of ginseng are available in health food stores, some pharmacies or from a qualified herbalist.

Read More

Eucalyptus Oil: How It Heals

You can use eucalyptus oil to treat everything from bad breath and body odor to bronchitis and colds and flu.

Australian Aborigines traditionally used infusions of eucalyptus leaves to relieve respiratory congestion, coughs, and fevers, and as topical applications for sore muscles. Essential oil was distilled from eucalyptus trees not long after the first European settlers arrived in Australia. Commercial production commenced in the mid-1800s, and the oil soon came to be highly prized around the world for its antiseptic and antibacterial properties.

How Eucalyptus Oil Works

Eucalyptus oil contains several active constituents. The most important is 1,8-cineole (sometimes referred to as eucalyptol), which has an antimicrobial effect against a wide range of disease-causing bacteria, viruses, and fungi.

How to Use Eucalyptus Oil

For respiratory conditions such as asthma, sinusitis, bronchitis, colds and flu, eucalyptus oil is often used as an inhalation—commonly via a nebulizer or vaporizer in which the oil is diluted in steaming water. It is sometimes also used in a cream or ointment that is rubbed onto the chest, delivering the therapeutic actions through a combination of inhalation and the penetration of the oil through the skin. It is also sometimes included in throat lozenges or cough mixtures in minute quantities.

Topical applications of eucalyptus essential oil (usually in dilute concentrations) can also be used to treat infections of various kinds. For example, the essential oil and/or 1,8-cineole derived from it are often included in mouthwash products to help kill the bacteria that cause plaque, gingivitis, and bad breath. Eucalyptus oil can also be added to laundry to kill dust mites in sheets, disinfect clothes and leave the washing smelling fresh.

Research also suggests that an ointment containing eucalyptus oil and other antimicrobial substances may be beneficial in the treatment of fungal toenail infections.

Safety First

Eucalyptus oil should not be taken internally. The topical use of the oil is not suitable for babies, children, pregnant or breastfeeding women, or people allergic to Eucalyptus spp. Caution is advised with eucalyptus inhalations as they can irritate the eyes, mucous membranes and skin.

Where to Find Eucalyptus Oil

Eucalyptus essential oil is available in health food stores and pharmacies or from a qualified aromatherapist.

Read More

Benefits of Ginger: How It Heals Indigestion and More

Think beyond ginger ale.

This tasty spice has been used as both a condiment and a medicine for centuries. It was a staple at Roman banquets, to counter symptoms of overindulgence, and was much favored in ancient China and in India’s Ayurvedic medicine as a remedy for indigestion, stomachaches, respiratory congestion, constipation, and diarrhea. It was also used as a tonic for women’s gynecological conditions, being thought to stimulate the flow of qi, or energy, to the reproductive organs.

How Ginger Works:

Ginger contains antioxidant substances called gingerols, which are thought to be responsible for its ability to alleviate nausea and indigestion. Unlike many conventional antinausea medications, ginger has the important benefit of not causing undesirable side effects such as a dry mouth or sleepiness. Research has shown that ginger can address nausea caused by a variety of causes, including food poisoning, motion sickness, pregnancy, postsurgical procedures, or the side effects of conventional drug treatment, notably chemotherapy. Similarly, ginger has been shown to alleviate symptoms of indigestion, including flatulence, bloating, and griping pain.

The gingerols in ginger are also thought to account for its ability to alleviate some of the symptoms of rheumatoid arthritis, osteoarthritis, and muscular discomfort such as pain, inflammation, and swelling, possibly by inhibiting the production of inflammatory substances called prostaglandins and leukotrienes. This may also account for its ability to naturally relieve menstrual cramping.

Ginger is often given as a tonic to fight colds and chills and improve circulation, with Taiwanese research confirming its benefits for circulatory health, as it does have mild blood-thinning properties. Ginger also has antimicrobial, carminative, and diaphoretic (increases sweating) properties and may help to boost the immune system. These qualities make it of some benefit in treating coughs, colds, laryngitis, or a sore throat where it is often combined with honey and lemon.

How to Use Ginger:

Ginger can be eaten fresh or dried, or in pickled, jellied (candied), crystallized or syrup form, as a tea, or taken as a supplement, either as a tablet or capsule. When using supplements, follow label instructions or take as professionally prescribed.

Safety First:

Consult your doctor if using high doses of ginger while taking anticoagulant (blood-thinning) medications.

Where to Find Ginger:

Ginger supplements and tinctures are available in health food stores. Fresh ginger is sold in supermarkets.

Read More

How Much Invisible Fat Is Hiding in Your Favourite Food Items?

Do you pay attention towards every calorie and crumb that you eat in the day but let the fat content go unnoticed? If yes it’s time to understand all about fat content and take it into consideration too. Not to forget, fats are as important as all the other nutrients that you consume every day.

Don't Miss This

Greasy burgers, French fries and pizza, are all well known for their fat content and hence it’s no surprise when someone tells you that these are loaded with fat. But what you may not know is that many things that you perceive as low fat, may actually be just the opposite. These even include some vegetables and fish. One thing that we need to keep in mind, is that fat is an important component of our diet and not every fat is bad. What matters is that we closely evaluate the amount of fat that we consume day in and day out as well as the type of fat.

How much fat should you be consuming?

It is important to closely monitor the amount of fat grams that you have been consuming daily and to keep a tab on the right amounts of healthy fats. The daily recommendation of fat is no more than 20-30% of the daily diet. If you are consuming a 2000kcal diet, then you should probably be eating less than 65 gm of fat each day. However, it is easy to consume more than the required amounts of fats on a daily basis, especially in the case of invisible fats.

Invisible fats in food we all love eating

While we might be aware of the fat content of most of the foods but there are a bunch of other foods that tend to contain loads of hidden fats.

1. Movie theater popcorn (because of the way it’s processed, addition of butter, cheese and sugar)

2. Packaged meals with added sauces, butter, oil and salt
 
3. Chicken and other poultry if consumed with the skin

4. Packaged salad dressings (usually very high in fat content)

5. Highly marbled meats like red meat, lamb and pork (The white marbling is a thick layer of fat, easily seen in a slice of bacon)

However, it is important to realize that packaged snack foods and meals are the biggest sources of hidden fats. These foods contain high levels of trans fats which are listed as partially hydrogenated oil or vegetable shortenings (read the ingredients’ label carefully), which are responsible for the longer shelf life of these foods. Trans fats can act like demons as they have been linked to various health problems like high cholesterol and heart diseases. Hence, the consumption of these fats need to be restricted as much as possible.

Given the fat content of these commonly eaten food items, if you are not careful you might easily exceed the daily limits. Hence it’s important to include good fats i.e unsaturated fats in your diet, limit saturated and eliminate trans fats. Take care of your health and your heart and waistline will say a big thank you to you some day.

Read More

Morning Habits of Naturally Thin People

Rise and shine! Incorporating these simple steps into your morning routine may make it easier to lose weight.

They open the shades

A flood of sunshine isn’t just an instant morning pick-me-up: A Northwestern University found that people exposed to moderately bright light in the morning have significantly lower BMIs than people who get the majority of their light exposure later in the day. Independent of physical activity, sleep timing, caloric intake, age, or season, morning light exposure accounted for about 20 percent of an individual’s BMI. Lack of sunlight can de-synchronize your internal body clock, altering metabolism and leading to weight gain. Just 20 to 30 minutes of morning light is enough to affect BMI.

They butter the bottom of toast

It sounds strange, but if you’re looking to lower calorie intake, look to the bottom side of your breakfast foods. “Butter the bottom of toast, and salt the bottom of potato rounds,” Devin Alexander, chef and host of FitTV’s Healthy Decadence, told Health. “It really helps with weight loss. When you eat foods this way, the flavor hits your tongue right away, and you actually taste more of it. Ultimately that means you can cut out at least half the belly-bloating salt or butter.”

They pick the right glassware

When you pour your OJ or apple juice, use a tall, thin glass to save on sugar and calories. A Cornell University study found that when participants poured into a short, squat glass, they drank 25 to 30 percent more. Researchers say individuals tend to focus on the height of the liquid they pour (rather than the width) and therefore estimate tall glasses hold more liquid than wide ones of the same volume.

They include protein in breakfast

Most Americans only get about 10 to 15 grams of protein for breakfast, but doubling that may help you lose weight. Research presented at an Obesity Society meeting found that women who ate a breakfast with 30 grams of protein from sausage and eggs consumed about 100 fewer calories at lunch compared to those who ate a low-protein pancake breakfast. “Protein is key for satiety,” Heather Leidy, assistant professor in the Department of Nutrition and Exercise Physiology at the University of Missouri, told Eating Well. “It activates the body’s signals that curb appetite, reduce food cravings, and prevent overeating.”

They take a few minutes to meditate

No need to chant in lotus position. Just focusing on your breath for a few minutes in the morning could help increase your mindfulness, leading to a day of smart food choices. Brown University researchers distributed a 15-question survey to nearly 400 people and measured their body composition. The survey included questions such as “I find it difficult to stay focused on what’s happening in the present.” People who showed low levels of mindfulness on the Mindful Attention Awareness Scale (MAAS) were 34 percent likelier to be obese and held a pound more of fat in their bellies. Researchers say individuals who are more aware of their thoughts may be likelier to notice the negative emotions caused by eating too much.

Read More