Why water is so important?

Oxygen and water are the most important nutrients for the human body.Water plays an important metabolic role in all functions in the body.Eliminating waste is one of the essential health benefits of drinking water and efficient cell water turnover.If we have healthy cells, we will have a healthy body.A healthy cell is one in which the nutrients can easily get into the cell and the toxins can efficiently get out.Our cells need nutrients to survive. Not only is water the transport fluid for nutrients to get into the cells, water itself is a nutrient.
All of the detoxification functions in the body—including breathing, sweating, urinating and defecating—require water.Most adult bodies are about 70 percent water, it is easy to comprehend how important water is.

Here are some of the most important water functions in our body:

• The cushioning and regulation of organs
• The movement of nerve impulses through the nervous system
• The removal of waste out of the cells
• The transfer and absorption of nutrients into cells and tissues
• The balance of hormones
• The flow of blood and lymph through the body
• The regulation of body temperature
• The functioning of our brains
• The lubrication and cushioning of joints

The body recycles hundreds of gallons of water a day just to maintain normal biological functions.

During the recycling process the body comes up short of at least six to ten glasses of water per day.

This daily water shortage varies greatly depending on individual diet, lifestyle and environmental factors.

 Water needs vary from person to person 

Daily water intake varies depending on your weight, age and gender, your levels of activity and exercise, your local weather conditions, your health condition and if you are pregnant or breast-feeding.

 You must drink half your body weight in ounces 

For the average healthy adult living in a moderate climate, the water replacement approach recommended by many top water experts is to drink half your body weight in ounces of water daily.

For example, if you weight 200 lbs., you would want to drink 100 ounces (about 3 liters) of water daily. This approach takes into consideration differences in weight, which makes more sense. However, other factors may increase water needs.

Elderly people lose their thirst sensation 

Relying on feelings of thirst, however, is not an accurate gauge for the elderly.As we grow older,we lose our thirst sensation and do not recognize that our body is thirsty.

He notes that dry mouth is not an accurate sign of water shortage in the body because when we feel thirsty, the body is already dehydrated.

Other fluids do not replace water

Even though other beverages will replenish some of the fluids lost in the body, nothing replaces the benefits of pure water.Water and fluids are two different things.The body needs water and “nothing substitutes for water.”

Milk, juices, soda, coffee, tea do not provide the same benefits as water. In fact, beverages containing alcohol and caffeine are considered diuretics and will cause additional water loss in the body.

Health benefits of drinking water

Drinking enough pure water has been shown to help the body heal itself from many sicknesses, including:

• General pain and inflammation in muscles and joints
• Tension headaches and migraines
• Tension headaches and migraines
• Weight loss
• Water retention
• Skin problems, including acne, eczema and psoriasis
• Gastrointestinal issues
• Spinal problems
• Hearing and sight problems
• Dysfunction of the kidney or liver
• Hormonal problems
• Diabetes
• Gall and kidney stones
• Circulation issues
• Cancers
• Heart disease and strokes
• Mental disorders and addictions
• Impaired memory and brain function
• Autoimmune disorders, such as Lupus and fibromyalgia

This is not to say that water alone will cure every disease. However,proper hydration is often the missing link and should be an essential part of every health program.

source from:WaterBenefitsHealth.com.

Nutrition for women

Are you eating what you really need?
A healthy diet gives you energy, supports your mood, maintains your weight, and keeps you looking your best.Committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.
Good nutrition starts with the basics: a diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and high quality sources of protein.
The Mediterranean Diet it is a healthy way of eating that can help everyone live a longer life and lower the risk of disease.It has also many nutritious ways to help women improve their lifelong health.
Be sure to eat several servings of fruits and vegetables each day.Choose a variety of greens,celery,avocados,broccoli,cucumbers,carrots,tomatoes,peppers,salads.
Women are at risk of iron deficiency anemia,so go on iron rich foods such as spinach red meat,lentils,dates.
Women are at a greater risk than men for developing osteoporosis,the Mediterranean Diet features calcium rich food such as broccoli,kale,collard greens,Greek yogurt.
Try to limit alcohol to one glass a day and caffeine to one cup a day.Caffeine consumption interferes with hormone levels and increases the loss of calcium.
Mediterranean Diet offer healthy fats,such as nuts,extra virgin oil and fish.
Women need healthy fats in their diet to look and feel great.Fats are essential to healthy brain function.They put you in a good mood and keep you mentally sharp.Healthy fats contribute to lifelong beauty.Fats promote healthy pregnancies,help control cravings,lower the glycemic index of foods.

Add fiber to maintain a healthy weight

Adding fiber can help you feel full sooner. Since fiber stays in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you eat less.
Many high-fiber foods, such as fruit and vegetables, tend to be low in calories, so adding fiber to your diet makes it easier to cut calories.
By regulating your blood sugar levels, fiber can help maintain your body’s fat-burning capacity and avoid insulin spikes that leave you feeling drained and craving unhealthy foods.
Eating plenty of fiber can also move fat through your digestive system at a faster rate so that less of it can be absorbed.
When you fill up on high-fiber foods such as fruit, you’ll also have more energy for exercising.
Sources of fiber include barley,oatmeal,wheat cereals,brown rice,lentils,whole grains,corn,carrots,pears,apples,raspberries.
Women should try to eat at least 21 to 25 grams of fiber a day.

Fruits	Serving size	Total fiber (grams)*
Raspberries	1 cup	8.0
Pear, with skin	1 medium	5.5
Apple, with skin	1 medium	4.4
Banana	1 medium	3.1
Orange	1 medium	3.1
Strawberries (halves)	1 cup	3.0
Figs, dried	2 medium	1.6
Raisins	1 ounce (60 raisins)	1.0

Grains, cereal and pasta	Serving size	Total fiber (grams)*
Spaghetti, whole-wheat, cooked	1 cup	6.3
Barley, pearled, cooked	1 cup	6.0
Bran flakes	3/4 cup	5.5
Oat bran muffin	1 medium	5.2
Oatmeal, instant, cooked	1 cup	4.0
Popcorn, air-popped	3 cups	3.6
Brown rice, cooked	1 cup	3.5
Bread, rye	1 slice	1.9
Bread, whole-wheat	1 slice	1.9

Legumes, nuts and seeds	Serving size	Total fiber (grams)*
Split peas, boiled	1 cup	16.3
Lentils, boiled	1 cup	15.6
Black beans, boiled	1 cup	15.0
Lima beans, boiled	1 cup	13.2
Baked beans, vegetarian, canned, cooked	1 cup	10.4
Almonds	1 ounce (23 nuts)	3.5
Pistachio nuts	1 ounce (49 nuts)	2.9
Pecans	1 ounce (19 halves)	2.7

Vegetables	Serving size	Total fiber (grams)*
Artichoke, boiled	1 medium	10.3
Green peas, boiled	1 cup	8.8
Broccoli, boiled	1 cup	5.1
Turnip greens, boiled	1 cup	5.0
Brussels sprouts, boiled	1 cup	4.1
Sweet corn, boiled	1 cup	3.6
Potato, with skin, baked	1 small	2.9
Tomato paste, canned	1/4 cup	2.7
Carrot, raw	1 medium	1.7

Nutrition for an easy menopause


How you can ease this transition?
Boost calcium intake. Calcium supports bone health and helps prevent osteoporosis. Also make sure you’re getting plenty of vitamin D and magnesium, both of which support calcium absorption.
Limit wine, sugar, white flour products, and coffee. Hot flashes improve in almost all cases when those foods are reduced or eliminated.
Eat more good fats. Omega-3 and omega-6 essential fatty acids can help boost hormone production and give your skin a healthy glow. Evening primrose oil and black currant oil are good sources of gamma-linolenic acid (GLA), an essential fatty acid that can help balance your hormones and alleviate hot flashes.
Try flaxseed for hot flashes. Flaxseed is rich in lignans, which help stabilize hormone levels. Flaxseed can be particularly effective in managing hot flashes. Add one to two tablespoons of ground flaxseed to your daily diet. Try sprinkling it on soups, salads, or main dishes.
Consider eating more non-GMO soy. Soy products are high in phytoestrogens, plant-based estrogens that are similar to estrogen produced by the body. Some studies suggest that soy may help manage menopausal symptoms. Try natural, non-GMO soy sources such as soy milk, tofu, tempeh, and soy nuts.