The Importance of Water in Overall Health

The human body is made up of more than two thirds water, and our brain alone is made up of 95% water, followed by the lungs at 90% and blood at 82%.  Just a small drop in the water supply of our body can cause signs of dehydration, such as trouble focusing on small print, basic math difficulty and fuzzy short-term memory.

Water is extremely important to the organ and cell functions of our bodies.  Some of the most critical ways water helps us as humans include metabolism regulation, the formation of the base of our saliva, constipation alleviation, body temperature regulation, joint lubrication and more.

Some of the other important health benefits of water:

• Flushes out toxins through the kidneys
• Fills you up and prevents overeating
• Reduces soreness during exercise
• Decreases tendency to retain fluids
• Helps the intestines absorb nutrients
• Helps maintain muscle tone
• Naturally moisturizes the skin

It is recommended that most people drink eight to ten glasses of water a day and to begin drinking before thirst sets in.  This is important because the body loses water faster during activity in sweat than it can absorb into the digestive system.  Depending on how active you are, you may need to modify your water intake.  According to the Mayo Clinic:

If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, the duration of your exercise and the type of activity you're engaged in.

Concerned about how much water you are taking in? Consult a dietitian or a doctor, as they can help you figure out the amount of water that's most appropriate for you.

All About Bone Density Tests

A bone density test, which is also referred to as a DXA scan or densitometry, can determine whether you are at risk of osteoporosis or currently have have osteoporosis. What is osteoporosis? Osteoporosis is a disease that causes fragility in bones and makes them much more likely to break.

In a bone density test, an X-ray is used to measure how much calcium and other bone minerals are in a particular segment of bone. The test is used to predict an individual's risk of fracture, to confirm a diagnosis of osteoporosis after a broken bone or to monitor treatment for osteoporosis.

According to the Mayo Clinic's site, The National Osteoporosis Foundation recommends bone density testing if:

• You're a woman age 65 or older
• You're a postmenopausal woman under age 65 with one or more risk factors for osteoporosis
• You're a man age 70 or older
• You're a man between age 50 and 70 with one or more risk factors for osteoporosis
• You're older than age 50 and you've experienced a broken bone
• You're a postmenopausal woman and you've stopped taking estrogen therapy or hormone therapy

You can expect your bone density test to be quick, painless and easy, with no real preparation needed.  A central (a large machine on which you lie down) or peripheral device (small, portable machine that measures bone density on the periphery of your skeleton) is usually used to measure bone density, and the test is commonly done on thigh bones, wrist or forearm bones or the bones of the lower spine.

The results of a bone density test are reported as a T-score number and a Z-score number. The number of units that your bone density is above or below the average is measured by the T-score, and the number of standard deviations above or below what's normally expected for someone of your weight, sex, race or age is measured by the Z-score.

In the past, osteoporosis could only be detected after you broke a bone. Thankfully, today a bone density test allows you to find out your risk of breaking bones before it occurs.

How Important is it to Take Vitamins?

You may have wondered if it is necessary to your health to take vitamins regularly.  The ideal way to get enough vitamins is to eat a balanced diet that includes a variety of foods.  In fact, most people get enough of the vitamins they need from the food they eat and do not need to supplement their diet.

However, while USDA guidelines emphasize that nutrient supplements should not be substituted for a healthy diet, they do note that vitamins can be useful when there is a nutrient gap that an individual cannot meet with their intake of food.

Your body needs vitamins in order to grow and develop normally. These vitamins include A, C, D, E, K and the B vitamins--niacin, pantothenic acid, folate, riboflavin, biotin, vitamin B-6, thiamine and vitamin B-12.  The USDA Dietary Guidelines for Americans specify that the low intake of certain nutrients and vitamins may create a cause for concern.  Specifically, these nutrients are calcium, potassium, fiber, magnesium, Vitamins A, C, E and folic acid, among others.

Who in particular needs specific vitamins and nutrients? According to the FDA:

• If you are an older adult, have dark skin, or are exposed to insufficient sunlight, consume extra vitamin D from fortified foods or supplements.
• If you're a woman of childbearing age who may become pregnant, consume iron-rich foods.
• If you're over age 50, consume vitamin B-12 in its crystalline form in fortified foods or supplements.
• If you're a woman who may become pregnant or is in the first trimester of pregnancy, consume adequate folic acid daily from fortified foods or supplements.

The FDA advises that vitamins are not dangerous as long as they are taken in the quantity that is suggested on the label. If an adverse reaction is experienced, be sure to contact your doctor, as well as the manufacturer of the supplement.

The bottom line? Try to incorporate more of these nutrients in your diet, and remember that it's always better to consume a variety of foods, as opposed to just taking a multivitamin.

Childhood Obesity: What Can Be Done About This Epidemic?

Childhood obesity is currently an epidemic in the United States as well as the world. It is estimated that one out of five children between 6 and 17 are overweight. Because of this, millions of children have a much greater chance of developing obesity-related disorders like heart disease or diabetes.

Parents are urged to encourage their kids to be physically active--especially because it has been shown that children who are obese have an extremely difficult time losing weight. When a child is overweight growing up, it also makes it harder for them to change their habits and their lifestyle when they become adults.

So why is there such an epidemic?  One reason is the large quantities of readily available foods which are full of sugar and fat as well as high in calories.  The other major factor is a lack of physical activity and exercise.

Just last month, First Lady Michelle Obama announced her program to help end childhood obesity in America.  The campaign is called "Let's Move" and it involves several things: helping parents become more informed about nutrition and exercise, improving food quality in schools, putting a stronger emphasis on physical education and making foods which are healthy more accessible and affordable.

In what other ways can childhood obesity be tackled?  Having parents discourage sugary and high-fat beverages and foods, improving outdoor recreational facility access, making physical education required, having communities better support activities such as biking and walking and improving traffic safety in places where children play or engage in physical activities.

The good news is, the problem of childhood obesity can be solved.  With the involvement of schools and teachers and more education about how it can be prevented, this epidemic can be turned around.

How Much Do You Know About Blood Pressure?

What exactly is blood pressure?

Arteries carry blood from your heart to the rest of the body, and the "pressure" is the force of the blood against artery walls. Blood is pumped out of the heart into the arteries each time the heart beats, at which time your blood pressure is at its highest. This is referred to as systolic pressure. Your blood pressure falls when the heart is resting between beats, and this is referred to as diastolic pressure.

Your blood pressure is made up of both the systolic (top) and diastolic (bottom) pressure numbers, for example 100/70.

When you are awake and standing still or not being active, your blood pressure usually remains the same. Anything above 120/80 is considered high, because your heart has to work harder and you have a greater chance of a stroke or heart attack. Specifically, 120-139/80-89 is considered Pre-Hypertension, greater than 140/90 is Hypertension, 140-159/90-99 is Stage 1 Hypertension, and 160 or greater/100 or greater is Stage 2 Hypertension.

Fortunately, blood pressure can be lowered with lifestyle changes such as:

• Getting regular exercise
• Limiting alcohol
• Quitting smoking
• Reducing sodium intake
• Eating a diet rich in fruits and vegetables and low in saturated fat

Sometimes drugs are used to treat high blood pressure, including beta-blockers, diuretics, calcium channel blockers, receptor blockers and more.

Once your blood pressure has been regulated, you should still visit your doctor every few months to make sure that things are still under control.  Ultimately, the only way to find out if you have high blood pressure is to have it checked regularly--this way, you can find out if you need to correct any potential problems before they get too serious.