Hydrate and Nourish
“Eating Well is a Form of Self-Respect.”
Here’s some advice for eating for good health and well-being that I received back in 1996 that has been proven sound over and over by science and medicine since then: “Drink more water and eat more veg.” It makes sense that if the adult body is about 60% water, the body needs to stay hydrated to function at its best. Water, of course, is the best fluid for hydration. Other liquids that you drink and some foods also contribute to your fluid intake. For example spinach and watermelon are almost 100% water. If you drink water at meals, when you are thirsty, and eat the recommended number of servings of fruits and vegetables you are probably staying hydrated. If you feel tired and/or sluggish you might be getting dehydrated and need to drink more water. Everyone’s hydration needs are specific to them, so it’s hard to make any recommendations on how much water to drink. You will have to experiment and find an amount that makes you feel your best. How much water you need will vary with how much you exercise, how hot and humid the weather is, or if you are sick. I’m hearing a lot of people talking about eating more while we’re “staying home and attributing it to boredom but maybe they are just thirsty. Here is some advice from the Mayo Clinic for staying hydrated:
“Your fluid intake is probably adequate if:
You rarely feel thirsty
Your urine is colorless or light yellow
To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's also a good idea to:
Drink a glass of water with each meal and between each meal.
Drink water before, during and after exercise.
Drink water if you're feeling hungry. Thirst is often confused with hunger.”
Although uncommon, it's possible to drink too much water. When your kidneys can't excrete the excess water, the sodium content of your blood is diluted (hyponatremia) — which can be life-threatening. Athletes — especially if they participate in long or intense workouts or endurance events — are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.
Keeping your body healthy and alive also requires food for fuel. Fuel for energy for work and play as well as for energy to keep all the body’s systems to doing their work: breathing, digestion, eliminating waste, and thinking. The average American diet is most deficient in fiber. The average adult only eats 15 grams of fiber per day. Women need 25 grams of fiber per day, and men need 38 grams per day, according to the Institute of Medicine.
Is it a challenge for you to eat all five servings of fruits and vegetables every day? The 1-2-3 approach can help you pack in all your servings — and more — throughout the day. Get six servings by eating:
1 serving with breakfast
2 with lunch
3 with dinner and snacks
Remember that the serving size for fruits and vegetables is about 4 to 6 ounces. However, measurements for one serving can differ depending on the food, such as:
1 cup of raw or cooked fruits and vegetables
½ cup of legumes
3 cups of leafy greens
To sum up, it’s very important for your health and well-being to make caring for your body a daily self-care habit by staying hydrated and eating fresh whole foods, mostly plants. Remember the advice a very wise 7 year old gave to me when she overheard an adult conversation about adults being overweight, diabetic and having painful joints. “I know how people can feel better, Mom….. drink more water and eat more veg.”!
No comments:
Post a Comment