The Watery Truth

There are six nutrients - protein, carbohydrates, fat, vitamins, minerals, and water.  There are myths and misconceptions about all of them, and water is no exception.  Perhaps the most common fallacy about water is that we need to drink eight 8-ounce glasses of water a day to be healthy.  According to the Berkeley Wellness Letter November 2011 and the British Medical Journal (BMJ), there is no evidence to support this claim.  The eight-glass rule of thumb is widely promulgated by health experts as well as the bottled water industry, but where it began no one knows.

Now that you’ve swallowed that one, here are a few other beliefs about water that can be shed: Kidney function does not improve with drinking lots of water, nor does water help the kidneys eliminate toxins.  Drinking the recommended amount of water does not improve overall health or your organs’ function, lower blood pressure, improve concentration or skin tone, or prevent headaches.  It will not promote weight loss, but it might help with weight management if you replace caloric beverages with water.

Water is still good for you; it’s inexpensive and available, so don’t give it up.  How much you need depends on many factors such as your overall health, level of exertion, the climate you live in, and your diet.  Fruits and vegetables, stews and soups all provide water, as do other beverages such as coffee and tea.  (No, the caffeine in them does not negate their hydrating effect.)  The best guide for how much to drink for most people except the elderly is thirst.  (Older folks don’t tolerate the heat as well and may not be able to rely on their sense of thirst.)  If your urine is light, you’re drinking enough.

Alzheimer’s Disease vs. “Normal” Memory Loss

As baby boomers age, many people are becoming more aware of Alzheimer’s disease. They are particularly concerned as they notice changes in their ability to recall names and facts or occasionally misplace things. When do we need to be concerned about ourselves or a loved one? Here’s a list compiled from the Alzheimer’s Association and www.alzinfo.org that differentiates a normal decline in memory from signs of Alzheimer’s disease.

Typical Age-Related Changes vs. Signs of Early Alzheimer’s Disease

1. Sometimes forgetting names or appointments (but remembering them later)  vs. forgetting recently learned information or significant dates; asking for the same information repeatedly.
2. Making errors in the checkbook from time to time vs. having trouble managing monthly bills or maintaining concentration or taking much longer to do things than before.
3. Sometimes needing help operating electronics or making a wrong turn vs. experiencing difficulty remembering the rules of a favorite game, finding a familiar location, or remembering how you got where you are.
4. Having trouble finding the right word vs. finding it difficult to follow a conversation or calling objects by the wrong name.
5. Misplacing things occasionally vs. putting things in unusual places, such as placing the car keys in the refrigerator.
6. Making a poor decision now and then vs. using poor judgment when dealing with money or failing to keep clean or groom oneself.
7. Becoming set in one’s ways or occasionally feeling blue vs. being confused, suspicious, depressed, fearful or anxious; having rapid mood changes; or becoming easily upset outside of one’s comfort zone.
8. Feeling the cold more vs. dressing regardless of the weather.
9. Canceling a date with friends vs. withdrawing from social situations, watching TV for hours, or sleeping excessively.

Hopefully, this puts your mind at ease. However, if you’re noticing behaviors on the right-side of the chart, don’t panic. Remember that information is power. Experts have learned that getting an early diagnosis can make a significant difference, so don’t dismiss your concerns. Make an appointment with the family physician today!

The Powerful Heart-Healthy Diet

The February edition of Prevention magazine boldly states that up to 70% of heart disease can be prevented with the right life style choices. This is big news since heart disease is the number one cause of death for both men and women in the U.S. What caught my attention was the assertion that diet alone is “much more powerful” than drugs, such a statins.

A healthy diet includes a broad range of fruits, vegetables, nuts, and legumes (beans), not just one or two of your favorites. Here are nine highly recommended foods to get you started caring for your heart:

• Oranges – reduce blood pressure, cholesterol, and heart failure
• Kale – averts atherosclerosis (hardening of the arteries)
• Garlic – lowers blood pressure and reduces plaque
• Red wine – increases HDL cholesterol and reduces unwanted clotting
• Dark chocolate – reduces blood pressure
• Sardines – reduce triglycerides and raises HDL cholesterol
• Lentils – lower blood pressure
• Almonds – reduce LDL cholesterol and fatal arrhythmias
• Pomegranates – reduce atherosclerosis

It’s important to note that just adding these foods is not enough. For years we’ve known that we need to cut back on saturated fats (red meat, butter, etc.). Researchers have now found that also problematic are the sugar and refined flour in foods such as breads, pizzas, baked goods and sodas. They do the reverse of our healthy nine by raising triglycerides, lowering HDL, and raising blood pressure. To really see an effect, replace foods high in sugar and refined flour with the food list above, along with other produce, nuts, fish, and legumes.

The Shopping Habit

“If it’s not in your house, you can’t eat it.” This double-meaning observation is one I frequently share with my clients. When we explore their typical food choices, they often lament that don’t have the fruits and vegetables or low fat dairy products they need on hand. If you want to eat a nutritious diet, you have to have the food in the house.

While this may seem obvious, as a wellness consultant, I frequently work with clients on establishing a food shopping routine. Years ago, my mother had this down pat. Dad was paid every Thursday, so Thursday night she went food shopping without fail, paying with cash while the money was still available. With four kids and a full time job, she cooked virtually every meal, so having food in the house at all times was a necessity. I encourage clients to adopt the same weekly shopping habit, keeping a shopping list handy throughout the week to update as needed. Once they do this, they find healthy eating much easier and enjoyable.

My observation has a second meaning, too: if you want to eliminate junk food from your diet, don’t buy it. If it’s your spouse that has the cookies and chips, ask them to hide the food, because it’s also true that if you can’t find it, you can’t eat it! As you purge these items from your pantry, keep in mind that you can give yourself permission to buy a single serving if you choose. I love the single-serving options today, as they allow you to address the craving without setting yourself up for eating cheesecake for a week.

Check your calendar now. When will do your food shopping this week?