 Summer is by far my favourite season. I like the warmth of the sun on my skin, the constant sunshine, the long days and hot summer nights. It's really what I live for, especially in the U.K! Don’t get me wrong, I enjoy all season as it's healthy for the body to experience all climates and environments in moderation, but having a prolonged winter takes it toll on my body after a few months. With summer, I tend to find my body wants to eat less heavy, comforting meals and craves more salads, fruits and water of course. This is a perfectly natural reaction and should be what a healthy body craves. Foods are seasonal for a reason and there are foods that should be consumed more in the summer than other months. It is important to be careful what foods you consume though, as in the summer, hidden sugars in drinks and foods can easily pile on the pounds and have a lasting effect on your health, and not in a good way! It’s kind of a myth that summer means more exercise and healthier food choices for everyone. One eye-opening study found that kids gain weight three times faster over summer than they do the rest of the school year, thanks to a steady diet of junk food and video games [1]. And while there’s no comparable stat on grown-ups and weight gain, barbecues, state fairs, and waterside food vendors offer plenty of temptation. Having said that, there are plenty of foods that are tasty, full on nutrients, easy to cook or eat raw and have many benefits for you whilst keeping the waistline slim. Here’s a list of some of them:
Hopefully the above list will give you some ideas about what foods to have during the summer season to keep the body healthy and the waist slim. Try and avoid fast food, takeaways, fruit juices, fruit flavored water, sweet alcohol and sugar filled snacks such as donuts and milk chocolate. They all contain hidden sugars and bad fats which won’t keep the waistline slim or your body healthy in the long term. The above list is by far not the only foods that should be consumed, but a rough guide to what should be eaten as a start before you explore. I would also suggest to become more active in the summer. Take advantage of the longer days to go for walks and spend time outdoors as a family. If you have children, get them into the habit of exploring the world rather than being glued to the tv or a phone/tablet. By getting more sunshine outdoors, you’ll not only get the benefit of topping up the vitamin D, but get the benefit of being outdoors which is good for the lungs, eyes, blood and mental state. Being more active will contribute to you burning more calories and contributing to weight loss or maintaining a slim waistline. If you feel you need help losing weight and getting beach body ready this summer or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com References:
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 Image courtesy of http://healthhub.brighamandwomens.org/ We all forget things to do from time-to-time. For some of us, memory issues affect us more than others. Whilst it is perfectly natural to forget to do things, it can be frustrating if it is something that occurs on a regular basis. Yes, there is a growing concern about the usefulness of our memory, especially as we get older. Let's discuss what causes memory loss, and from there we can move onto what can be done to help with this condition. Firstly, like with most things, your lifestyle, diet, habits and career will all play a part in your overall health, including how healthy your memory is. Having a stressful job combined with a poor diet, lack of exercise and limited exposure to daylight will all contribute to long-term memory loss. Many medical problems can cause memory loss or other dementia-like symptoms. Most of these conditions can be treated. Your doctor can screen you for conditions that cause reversible memory impairment. Possible causes of reversible memory loss include [1]:
Sleep apnea could also be a cause of memory loss. This common but treatable sleep disorder causes breathing to stop briefly and frequently throughout the night. It is linked to memory loss and dementia, according to Constantine Lyketsos, MD, director of the Memory and Alzheimer's Treatment Center at Johns Hopkins Medicine and professor and chair of psychiatry at Johns Hopkins Bayview. You might have sleep apnea if you wake up with a headache and have daytime fatigue, or if your partner complains of loud snoring. When not treated, sleep apnea affects spatial navigational memory, found a study published in The Journal of Neuroscience. This type of memory includes being able to remember directions or where you put things like your keys. The research suggests that deep sleep, also known as rapid eye movement (REM) sleep, plays an important role in memory. One explanation is that for people with sleep apnea, oxygen delivery to the brain is interrupted several hundred times during the night, explains Dr. Lyketsos. “The brain is stressed, so people wake up,” he says. The injury sleep apnea causes can show up as a variety of memory loss symptoms, he adds [2]. Other causes of memory loss could be are not limited to the following:
As can be seen, there are a number of things that can cause memory loss. It could be a combination of some of the things mentioned above or one of those things that is severe enough to cause the memory loss on its own. I’m not going to discuss Dementia or Alzheimer's in this article, as they are very complex topics that will be discussed in future articles and given the time and research they deserve. So now we know what are the main causes of repairable memory loss, what can we do to reverse the process and have our memory as sharp as possible? Lets us list below:
As can be seen from the list above, by making sensible food and lifestyle changes, you can improve your memory. By making the time and effort to look after your body now, it’ll serve you wonders in the future. Like with most things, consumption or use in moderation is always a sensible approach to undertake. If you feel you could benefit from guidance on foods to help improve your memory and concentration or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com References
 Image courtesy of https://multiplesclerosisnewstoday.com With winter well and truly under way and it being early December, most of us are counting down until the festive season can begin. For most of us, this is a particularly busy and tiring time of year. There seems to be so much to do to ensure deadlines are delivered at work, Christmas parties are planned, presents are bought and the Christmas meal is just perfect. For most, this can be a particularly energy draining time of year. Just ask anyone you know, they’ll bring up that they are tired. Partly, it's due to the short days and lack of daylight. The other factor is the diet and lifestyle that most are living. With a lack of nutrients in the food being consumed, alcohol consumption going up in December and sleep going down due to late night partying, this all leads to tiredness. But these aren’t the only reason for being tired. Let us explore other reasons that could contribute to tiredness.
So what can be done to get your energy levels up to an optimum level for you? Well firstly, if you have been feeling a lack of energy and it’s a sudden change, go see your GP or a medical professional. You’ll most likely need a blood test or another medical test to confirm that your basic tests results are normal for you. If they do, then you need to look into other options such as your diet or lifestyle. Let us explore this a little more [5]:
The latest scientific research also shows that long term effects of having low energy, that is also one of the symptoms of chronic fatigue syndrome (CFS) has detrimental effects on the immune system. One study has shown that CFS that leads to a compromised immune system is a contributing factor to major diseases such as cancer [6]. Caffeine intake should be managed sensibly and you should be avoiding caffeine after 4pm. I would also suggest that you avoid lots of sugar, as you’ll get energy spikes that will throw your body out of balance. I’ll be writing a timely blog on sugar at some point in January 2018! Other things you can do to improve your energy levels are to ensure you don’t work yourself up over small things, which tends to happen around the festive season. Nothing is ever perfect in life, and if things don’t go to plan it’s not the end of the world. Use the holiday season to recharge and reflect on the year, spend time with friends and family, have fun at parties if that’s your thing, avoid shopping and the stress that comes with it (unless you enjoy it) and be grateful for what you have. Always keep things in perspective, you’ll live a much happier life :-) If you feel you could benefit from a consultation on boosting your energy levels or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com References
 Image courtesy of https://naturalorganicshop.co.uk I have often wondered about why we are here? And by here, I mean why humans have been given Earth as their place in this vast universe to live, breathe, survive and thrive! There is much debate about this and has been going on since the beginning of time. I’m certain we will find the answers one day, until then it’s everyone's theories and opinions that will continue to make headlines. Why do I bring this up? Well what I do believe is that humans were not put on Earth by accident. If you look at what is available on this planet, the resources, earth, fire, air, water, plants, sea life, etc, it is no surprise this planet was made for us. Whilst researching into ancient civilisations, how they survived and thrived, there is one food that has been there since literally the beginning of time! Yes, i’m referring to Chlorella. Chlorella is a natural plant including more than 20 species, and each species is different in its production method. Well-known common species of Chlorella include C. vulgaris, C. ellipsoidea, C. saccharophila, C. pyrenoidosa, and C. regularis. These species are used for food [1]. Chlorella has existed since the birth of the Earth and has been reproducing itself for three billion years. However, since the plant is as tiny as 3 to 8 μm in size, it was not until the microscope was invented after the 19th century that Chlorella was first discovered. It was discovered by the Dutch microbiologist, Dr. Beijerinck, in 1890, and named Chlorella. During World War I, Chlorella was cultivated in large amounts in Germany to use as a protein source. In the 1920s, Japan succeeded in cultivating a pure culture of Chlorella, and after World War II, the United States, Germany, and Japan conducted cooperative studies. The medicinal effects of Chlorella were already confirmed after World War II, and the presence of a growth promoting factor that accelerates animal growth through the ingestion of Chlorella was revealed. NASA studied Chlorella as space food because it supplies nutrients even in small amounts [1]. So what makes Chlorella so good for us humans? This superfood is rich with phytonutrients, including amino acids, chlorophyll, beta-carotene, potassium, phosphorus, biotin, magnesium and the B-complex vitamins. Studies have shown that Chlorella benefits the entire body by supporting healthy hormonal function, promoting cardiovascular health, helping to negate the effects of chemotherapy and radiation, lowering blood pressure and cholesterol, and aiding in the detoxification of our bodies [2]. Chlorella’s rich green colour comes from a high concentration of chlorophyll. We are all told to eat more leafy green vegetables for good health, but sometimes it can be difficult to get the 5-7 servings of vegetables a day recommended by nutritionists and doctors of functional medicine. While juicing is another option, it’s simply too time-consuming for most people. And frankly, most green leafy vegetables pale in comparison to the health benefits that Chlorella can provide. By consuming organic, low-temperature-extracted chlorella supplements, you can receive all of the chlorella benefits in a simple powder or tablet form [2]. As you’re about to see, Chlorella is one of the most nutrient-dense superfoods in the world. A 1-ounce (3 tbsp) serving of Chlorella contains:
In addition, Chlorella contains a good amount of vitamin B1, vitamin B6 and phosphorus. When you look at its nutrient density score, it’s easy to see why chlorella is ranked one of the top 10 health foods in the world. In fact, it is way more nutrient dense per gram than other greens, including kale, spinach and broccoli [2]! Now that we know the main nutrient profile of Chlorella, let us see what it is beneficial for in detail:
So what makes Chlorella so so good? Chlorella is labeled as a superfood, because it can provide essential nutrients that you may not get from your diet alone, these include [5]:
That is a very impressive and i’d wager you would struggle to find many foods that have that many nutrients in it! It’s no surprise that it has been used for many civilizations since the beginning of time. Taking Chlorella is simple. It comes in powder form and in small tablets. When buying tablets, ensure they are not freeze dried. Ensure the Chlorella is ‘spray dried’. Spray drying cracks the cell wall allowing access to the nutrients. Without this process most the the nutrients would be inaccessible to us. Freeze drying destroys the beneficial enzymes. Regarding dosing of Chlorella, 3 grams per day is a good maintenance dosage of Chlorella for a person to take. With this amount, you will not notice significant changes, however, your body will get many of the nutrients it must have to function properly such amino acids (protein), vital minerals, vitamins, carbohydrates and enzymes [8]. However, a person taking 5-7 grams per day is quite common and at this level you will notice significant changes in digestion, energy and overall health. One teaspoon of powder is equal to 5,000 mg. If you are taking tablets or capsules you would have to divide the mg of that pill into 5,000 mg to find out your dose. For example if you had 500 mg tablets you would divide 5,000 by 500 and determine you would need ten tablets for 5,000 mg of chlorella [8]. Chlorella can be taken at any time of the day. It can be taken all at once but preferably it should be taken in small doses throughout the day. Morning is also a good time to take chlorella, but never just before or after drinking coffee or soft drinks since caffeine is extremely detrimental to the digestive process. Chlorella causes the bacteria in our stomachs, the Lactobacilli, to multiply at 4 times the rate of normal. This is why it is best to take with meals as chlorella helps provide very good digestion and more importantly, better assimilation of nutrients [8]. Chlorella provides a wide array of vitamins, minerals and amino acids, as well as being the highest-known source of chlorophyll. While these are all beneficial, the greatest value of chlorella lies in a fascinating ingredient called Chlorella Growth Factor (CGF). CGF is a nucleotide-peptide complex derived from a hot water extract of chlorella. It is made mostly of nucleic acid derivatives. Researchers have discovered that CGF is produced during the intense photosynthesis that enables chlorella to grow so fast. Each cell multiplies into four new cells about every 20 hours, and CGF promotes this rapid rate of reproduction. Experiments with microorganisms, animals and children have shown that CGF promotes faster than normal growth without adverse side effects, and in adults, it appears to enhance RNA/DNA functions responsible for production of proteins, enzymes and energy at the cellular level, stimulating tissue repair and protecting cells against some toxic substances [9]. Because of the fiber content in Chlorella's cell wall and other nutritional factors, when some people begin to take chlorella for the first time they may go through cleansing reactions, sometimes referred to as a "healing crisis". This cleansing reaction comes in the form of intestinal activity such as gas, cramping, constipation or diarrhea. This same type of cleansing reaction frequently occurs when people switch from a low-fiber, "junk-food" diet to a high fiber, natural food diet. For this reason, some individuals may wish to start out with less than the suggested amount and gradually increase up to the recommended dose in 1-2 weeks. Very sensitive individuals may want to start with as little as 1/16 of a teaspoon per day (300 mg). If you have not been eating many fresh raw vegetables in your diet, it is probably a good idea to start out with one 1/16 of a teaspoon with each meal and increase by 1/16 of a teaspoon every 2-3 days [8]. As long as you are not showing an allergic reaction (such as hives) or throwing up, you can safely continue the chlorella. In a couple of weeks to months, the reaction should decrease. And as it decreases, you can increase the dose [8]. My personal experience of taking Chlorella is the following:
I hope this has been an informative blog on the benefits of Chlorella. As with most superfoods and supplements, please take advice from a Nutritionist or Functional Medicine Doctor on what the correct dose for you should be and if you should take the supplement in question to begin with. A number of things such as lifestyle, diet, water intake, medical conditions and current medication intake play a role in safe supplementation and the length of supplementation. If you feel you could benefit from taking Chlorella or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com References
 Image courtesy of www.ahchealthenews.com With the shift in weather this time of year for those of us in Europe and North America, common colds, flus and viruses seem to flare up and do the rounds. From using crowded public transport facilities to working in air conditioned offices where the air is ‘recycled’, yes in most cities this time of year it’s a germ fest! So what can be done to ensure that your immune system is at its peak to fight off these nasty bugs and ensure you can have a healthy couple of months going into Christmas and the New Year. Lets first discuss what is the immune system? The immune system is a collection of structures and processes within the body. It is designed to protect against disease or other potentially damaging foreign bodies. When functioning properly, the immune system identifies a variety of threats, including viruses, bacteria and parasites, and distinguishes them from the body's own healthy tissue [1]. The immune system is made up of antibodies, white blood cells, and other chemicals and proteins that attack and destroy substances such as bacteria and viruses that they recognise as foreign and different. The immune system also includes [2]:
Without an immune system, a human being would be just as exposed to the harmful influences of pathogens or other substances from the outside environment as to changes harmful to health happening inside of the body. As long as our body’s system of defense is running smoothly, we do not notice the immune system. And yet, different groups of cells work together and form alliances against just about any pathogen (germ). But illness can occur if the performance of the immune system is compromised, if the pathogen is especially aggressive, or sometimes also if the body is confronted with a pathogen it has not come into contact before (this is how most of us get a common cold or the flu) [3]. So now that we know what the immune system is and how it works, what can we do to keep it healthy and running in peak condition? Here’s a few quick wins that we should all be doing [4]:
What is almost always overlooked is the importance of exercise and the role it plays in keeping the immune system healthy. There have been many studies done that both say exercise is both good for your immune system and could also be harmful for you if you’re over exercising. Some theories of getting regular exercise to help the immune system are the following [5]:
Exercise is good for you, but, you should not overdo it. People who already exercise should not exercise more just to increase their immunity. Heavy, long-term exercise (such as marathon running and intense gym training) could actually cause harm. Exercise makes you feel healthier and more energetic. It can help you feel better about yourself. So go ahead, take that aerobics class or go for that walk. You will feel better and healthier for it. Let's also look at foods that can help boost your immune system and keep it in top shape: . Garlic (my favourite) - contains the active ingredient allicin, which fights infection and bacteria. One ounce of garlic contains 23% of your Manganese RDA, 17% of your Vitamin B6 RDA, 15% of your Vitamin C RDA, 6% of your Selenium RDA and also decent amounts of fibre, calcium, copper, potassium, phosphorus, iron and vitamin B1 [6]. Green Tea - People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink, in a Harvard study. The amino acid that's responsible for this immune boost, L-theanine, is abundant in both black and green tea, decaf versions have it too. Optimal dose is several cups daily. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved. To get up to five times more antioxidants from your tea bags, bob them up and down while you brew [7]. Sweet Potatoes - To stay strong and healthy, your skin needs vitamin A. "Vitamin A plays a major role in the production of connective tissue, a key component of skin," explains David Katz, M.D., director of the Yale-Griffin Prevention Research Centre in Derby, Connecticut. One of the best ways to get vitamin A into your diet is from foods containing beta-carotene (like sweet potatoes), which your body turns into vitamin A [7]. Green Leafy Vegetables - Vegetables come loaded with fibre and nutrients and are some of the healthiest foods on the planet. Green leafy vegetables like spinach, broccoli, and cabbages are loaded with essential vitamins and antioxidants that boost immune system functioning [8]. Berries - Blueberries are famous for their high antioxidant content, but almost all berries are very healthy. They contain flavonoids and phytochemicals, which are powerful antioxidants. Berries are versatile and can be used to make a range of healthy smoothies, desserts and more for yourself and your kids [8]. Nuts - Nuts like almonds, peanuts, and walnuts are great sources of fats. They also contain vitamin E and zinc along with a good amount of antioxidants. They are also versatile and easy to mix with different foods. To optimise digestibility of nuts and seeds, soak and dehydrate them first and all nuts and seeds can be easily made into delicious homemade nut or seed butter [8]. Ginger - Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea. While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal research [9]. Poultry - When you’re sick, chicken soup is more than just a feel-good food with a placebo effect. It helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of B-6. Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity [10]. In addition to consuming healthy foods, it's also critical to stay hydrated in order to help keep your throat and airways clear, says Maxine Yeung, MS, RD, CDN, NASM-CPT and founder of The Wellness Whisk. But not all beverages help fight illness. "Hot tea is a great way to stay hydrated, provide warmth and comfort to an irritated and inflamed throat and help relieve congestion," says Yeung. "Try to avoid sweetened beverages, like sports drinks and juice, as too much sugar in your body can cause inflammation... which further weakens your immune system [11]." When you're trying to fight off an illness, focus on consuming foods that are packed with nutrients. "It's not what to avoid, but what to include in your diet that is important for immunity," says Toby Smithson, MS, RDN, LDN, CDE, spokesperson for the Academy of Nutrition and Dietetics, and Founder of DiabetesEveryDay.com. And of course, the old adage that "an ounce of prevention is worth a pound of cure" always applies. "The best way to stave off the cold and flu is try to stay as healthy as possible by maintaining a healthy diet, being physically active and practicing good hygiene," says Yeung. "There is no magical food that can help prevent a cold, but lacking in certain nutrients can contribute to a compromised immune system." So for the best cold prevention, focus on eating balanced healthy meals all year-round [11]. Lastly, supplements can also be used to help boost and maintain the immune system. Vitamin A, Vitamin C, Vitamin D-3, Freeze Dried Garlic, Ginger Root, Zinc, Magnesium and Olive Leaf Extract are some of my favourite ones to use to boost the immune system. Whilst i’m not affiliated with any supplement companies, if you require guidance on which brands to use, contact me! If you’re using supplements, make sure they are ethically sourced with organic and food based ingredients and are not filled with fillers and preservatives. You should always take supplements on a short term basis. In conclusion, I would suggest that staying hydrated, avoiding sugary foods, having foods that are high in vitamins, minerals and different colours as well as having the foods I mentioned above and exercising will help you maintain good, healthy and thriving immune system. Processed foods should be avoided as much as possible. The plate you eat should be rich in colours, such as greens, reds, oranges and whites. If you think you require support with your immune system or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com References:
 It’s half past three on a Friday afternoon. You’re stuck in an office, hot, stuffy and stressed as you have a five o’clock deadline to meet. Your stomach is grumbling and you decide to go for a candy bar or some potato chips and a coffee. This is a typical scenario for millions of people across the globe. The signals your brain is processing are most likely for thirst rather than hunger. Yes correct, next time you feel hungry have a glass of water rather than a snack/meal and see how you feel 15 minutes later. Water is one of the most essential things we can nourish our bodies with and there is a significant amount of the world that do not drink enough! I often get frustrated when I turn the tv on and see an advert for a child in Africa somewhere having to walk for miles everyday to collect dirty water. One in ten globally lack access to clean water (1). It is a basic human need and more needs to be done to get this major global issue eradicated. But that is not what this blog is about. However, if you’re feeling generous, feel free to donate to Charity: Water. It’s a great cause where they will prove every penny of your donation goes to giving access to clean disease free water to those who are less fortunate than us. So why water? What is so important about this clear liquid that most of us in the western world take for granted? Firstly, I think it’s time for a reality check for some people. We live on a planet that is approximately seventy percent water. Out of all the planets that are in the vast cosmos of space, humans have found habitat on a planet we call Earth. I do not think it’s a coincidence that we’re on a planet that is approximately seventy percent water and that the human body is also approximately sixty to seventy percent water too (2), depending on what source you read and the body size in question. For those of you who think you have problems in the world, try fasting for one day and go without water to see how long you last! Muslims at the moment are observing Ramadan and are going without food and water (all liquids) from when the sun comes up until the sun sets. I can say from personal experience, your priorities and needs change very quickly when denied basic human requirements such as drinking clean water! Back to why water is essential for the human body. Water is used for many functions that the body needs to carry out everyday to survive. Some of these are regulating body temperature, lubricating joints, protecting organs and tissues, lessening the burden on the kidneys and liver by flushing out toxins, helping prevent constipation, helping dissolves nutrients and other nutrients and making them accessible to the body and carrying nutrients and oxygen to the cells (3). As you can see a lack of water will cause some of the functions that the body needs to slow down or stop. Long term this will cause the presence of chronic illness and an increased chance of major illnesses such as cancer. Bladder cancer has been heavily linked to a lack of drinking water on a rugular daily basis. Water helps the bladder flush out toxins by regular urination (4). Drinking 1.5-2 litres of water a day should be the aim for most individuals. This can be done by consuming clean water as well as herbal teas. Foods such as cucumbers, iceberg lettuce, celery, radishes, tomatoes, green peppers, cauliflower, watermelon, broccoli, spinach and grapefruit all have a high water content in them and will help your body absorb water from these foods too (5). These foods also have a high vitamin and mineral content in them. This will help the body stay hydrated and functioning well in combination with having clean water and lots of hydrating foods. Can drinking water keep our heart healthy? There seems to be a link between risk of death from coronary heart disease and water intake: research has shown both that consuming more water means a lower risk of death from coronary heart disease and that risk of death rises when intake of “high-energy fluids” (like soda and juice) increases (6). If you often feel tired, there is a high chance that it could be due to inadequate consumption of water which makes the body function less efficiently. In fact, fatigue is one of the first signs of dehydration. When there is less water in the body, there is a drop of blood volume, which causes the heart to work harder to pump oxygenated blood out in the bloodstream, and other major organs also work less efficiently. Thus, drinking adequate water can help your body function better and reduce fatigue (7). I often hear that my clients drink lots of fluid. When I ask what fluids these are, the reply I often hear is juices, coffee and alcohol. All of these fluids are proven to do the opposite of what water does. Juices are very high in sugar and coffee/alcohol are very dehydrating on the body. With alcohol-containing drinks, the common belief that alcohol consumption results in dehydration is fully supported by scientific research. When we consume an alcohol-containing drink, the alcohol level in our bloodstream can rise very rapidly. When our blood alcohol level rises, a metabolic regulatory mechanism kicks in and our pituitary gland stops releasing one of the hormones that it stores up - a hormone called antidiuretic hormone, or ADH. When release of ADH is blocked, our kidneys know to start increasing the release of water from our body in the form of increased urination. Unless we compensate for this increased loss of water, we will become partly dehydrated. The metabolism of alcohol can also interfere with our water balance in other ways - all of them pointing in the direction of increased dehydration. Dehydration is one common contributing factor to hangovers (8). With coffee, the research findings are surprisingly different than most of us would expect. It's been a common assumption that coffee and alcohol are equally dehydrating, and that caffeine is the substance in coffee that causes additional loss of water (diuresis) from the body. However, thanks to some high-quality studies (especially in the area of exercise science), researchers have determined that coffee is not as problematic in terms of dehydration as commonly believed (8). There are definitely differences in the ability of different people to metabolize caffeine. In general, however, low to moderate amounts of caffeine consumption do not appear to increase water loss very significantly. By "low to moderate" we mean a consumption level that keeps caffeine under 250 milligrams. A "standard" 8-ounce cup of coffee would usually contain at least half this amount, and in many cases would contain this entire amount. And a large, specialty coffee (like a 16-ounce "grande") might contain over twice this level (8). So next time you’re in a nice beer garden on a warm sunny day, alternate with a glass of water between drinks. Your body will thank you and your hangover the next day won’t be as bad too! So how can you tell if you’re hydrated or not? The most common way is by the colour of your urine. The lighter your urine is, the more hydrated you are. The darker the urine, the more water your body needs. If your urine is incredibly dark, I suggest you go to your GP or the nearest hospital as soon as possible. Here is the urine chart I use to determine how hydrated you are: http://www.urinecolors.com/themes/uctheme/assets/dehydration-chart.pdf We live in a world where resources are dwindling and everyday there are more mouths to feed and hydrate. There are currently 7.5 billion people on the planet. By 2030 this is estimated by go up to 8.5 billion! That’s another billion people in the next 13 years to feed and support. Here is a good website to see real time population growth and estimates: http://www.worldometers.info/world-population/ I am a firm believer that we will make lots of technological advancements in moving to clean energy and away from coal/oil. However, I do estimate that future wars will be over food and water rather than for what I call luxury resources such as metals and fuel. If you think i’m wrong, I suggest you do some Googling. Billionaire investors such as Warren Buffet have already moved a lot of their wealth into foods and water stocks. Warren Buffet has stocks in both Coca-Cola and Kraft Heinz (9). High network investors see the need for where the growth and needs of humans will be in the future and have purchased stocks to cater for this. As soon as 2025, large parts of the world could experience perennial water shortages, says Dr. Upmanu Lall, director of the Columbia Water Center and a leading expert on hydroclimatology, climate change adaptation, and risk analysis. On a humanitarian level, the possibilities are as devastating as climate change. "If you are looking at a world population of seven billion and four to five billion of those people live under a situation where they don’t have water for food, for generating electricity, for consumption, then we have to pay attention to it. We have to do something about it (10)." So in conclusion, I would suggest to drink more water and avoid dehydrating foods. Look at where you can save water and help those that do not have access to clean water. Your diet should be vast and should be rich in vitamins, minerals and you should always stay hydrated. Processed foods should be avoided as much as possible. The plate you eat should be rich in colours, such as greens, reds, oranges and whites. If you think you require support on hydration or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com References:
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Copyright © 2016-2020. Urban Plate Group Ltd. All rights reserved. The Urban Plate Health name and logo are registered Trade Marks ® of Urban Plate Group Ltd. The information on this website has been developed following 3 years of studying a Diploma in Nutritional Therapy as well as other holistic and wellness qualifications. However, as with any diet, or supplementation programme, you should consult a healthcare professional before you begin. In particular, if you have specific health or medical concerns of any kind, we recommend that you consult with your doctor. All product and brand recommendations on Urban Plate Health are genuine and based on clinical studies as well as scientific literature. Urban Plate Group Ltd is GDPR compliant and practices strict data protection guidelines. For more info, see our Privacy Notice.
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