Sunday, January 15, 2017

Benefit of a 12-Hour Fast

Hi Everyone:  I have always been afraid of the word "fasting" because it meant I had to suffer for awhile.  Fasting, in my mind, has always been an activity that's a spiritual activity.  Recently, however, I learned that it's also good for us physically.  Ever hear of the 12-hour fast?  Not only is it a good spiritual activity; but it's also good for us physically.  In fact, the reason I decided to write this little note is because a friend of ours does a 12-hour fast almost every day.  

Take a look at this report from "Healthy Living".  Then after you read it, perhaps you'd like to join me in the 12-hour fast this week? 

Sometimes the body just needs a gentle reset to get back on the health and fitness bandwagon. Instead of going on an extreme week-long fast, an intermittent fast for 12 hours offers many of the same benefits without the side effects.  Manage your fasting period so that the bulk of your fasting takes place while sleeping to reduce food cravings. If you have any current health issues, it's wise to consult a doctor or dietitian before making any dramatic diet changes.
Minimal Side Effects
Extreme detoxification fasts often require abstaining from solid food for a week or more. This shock to your body often causes side effects including headaches, lightheadedness, brain fog, muscle aches, dehydration and digestive upset. Long fasts often result in sending the body into starvation mode, which ultimately makes it more difficult to lose weight because it slows down your metabolism. A gentle and simple 12-hour fast doesn’t cause side effects other than possibly being a bit hungry. Research examining the benefits of calorie restriction supports the theory that Intermittent fasting encourages healthy insulin levels and reduces the risk of common age-related diseases.
Rest Digestive System
Ideally you finish your food consumption for the day hours before you go to bed so that your food has time to digest properly. But if you have the habit of giving in to your late-night snack cravings, a 12-hour fast helps you break that cycle. The later you eat, the later you have to wait in the morning to eat breakfast on a 12-hour fast. Giving your digestive system a solid 12 hours of rest allows your body to efficiently process the nutrients you have consumed throughout the day.
Flush out Toxins
By refraining from eating for 12 hours and making sure to stay well hydrated, you allow your body to naturally process and prepare toxins for release through sweat and urine. Although it is annoying to have to make that middle-of-the-night trek to the bathroom, urination is a sign that you are drinking enough fluids. Urine that is dark in color is an indicator of dehydration. Aim for light yellow to almost colorless urine during brief fasts.
Maintain Energy Level
It is easier to maintain energy levels on a 12-hour fasting schedule daily than an extreme fasting schedule for a longer period of time. While some people feel a temporary energy boost on longer fasts, their energy level comes crashing back to earth as soon as they return to their regular diet and schedule. By consistently following a restricted feeding pattern with a brief fasting period, your body produces enzymes that burn fat.

Lynette


Thursday, July 7, 2016

10 Dehydration Symptoms

Hi Everyone - my blog has been down for a year and a half, but I am up and excited to share with you!

Hot, hot, and more hot!  This summer has been unbelievable so far.  I hope water, shade and cool indoors has been your friend.  We all need to not only be aware of our body's need for water but also watch those around you.  When we babysat our grandkids a few weeks ago, I noticed my granddaughter's diaper was hardly wet.  We were in extreme heat and very active so I pumped her with water and watcher her closely.  I am so glad I had warnings like that so I could quickly resolve her need for fluid.  Little ones and older people are so vulnerable this time of year, so let's all watch out for each other; but at the same, time enjoy the rest of your summer!

I love this 10 symptoms I've attached.  Please take time to read.

Lynette

10 Dehydration Symptoms
Published on Monday, October 19th, 2015 @ 5:44 pm
Health Team
Prerna

Dehydration (hypohydration) is a condition, wherein the loss of fluids (water) exceeds fluid intake. Even a minor change in the fluid concentrations can result in dehydration.  It is, therefore, important to top-up on H2O as you lose it, else you will become chronically dehydrated (which can cause death).  Some of the common causes of dehydration are fever and immense sweating;  intense workout,  primarily in summers; and diarrhea.  Anyone may suffer from dehydration, but older people and young children are most susceptible to this condition.  Dehydration is likely to cause a number of signs and symptoms that range from moderate to severe. Thankfully, your body will let you if it happens.

1. Bad breath
Your breath may be telling you that your body is running extremely low on water content. Saliva has antibacterial properties in it, but lack of hydration can deter your body from producing enough of it. With your body not making enough saliva in the mouth, bacteria overgrowth is most likely to happen and as a side effect, bad breath becomes apparent. So, as and when your tongue becomes a bit swollen and the mouth dries out, drink water.  In 9 out of 10 cases, the cause for bad breath is dehydration.


2. Extra Yellow Pee

Sounds gross, right? But this is true.  Unfortunately,  thirst is not just the only parameter to know if the body is crying out for water,  primarily in children. There is a better indicator - i.e. the color of urine.  When you are properly hydrated, your body discharges clear urine with a tinge of yellow. However, concentrated, dark urine (chardonnay or orange) is a telling sign of dehydration.  With the body losing 3% water, urine becomes prominently yellow.  With the body losing 5% water, urine passed out is chardonnay-colored.  However, with the body losing over 5% (severe dehydration), urine discharged is orange in color.

3. Headache

With the body losing water, essential salts, such as potassium and sodium also get lost, which ultimately alters the chemical makeup of the blood.  As the brain is super-sensitive, it triggers a reaction in the form of a headache. The loss of water in the brain tissues cause the brain to shrink and move away from the skull. The severity of headaches depends on the amount of water you lose. Loss of too much water from the body means a severe headache as the blood volume drops proportionally. The bottom line is, not enough water content is proportional to headache central.


4.  Fatigue Sets In

Researchers have proved that when athletes become exhausted, the cause primarily is dehydration, and not muscle fatigue. This is common for even us. Without the right amount of water, your body can experience muscle soreness, thereby making you feel less motivated for any activity.  A 10% performance level drop is quite normal in people suffering from dehydration. Therefore, one must stay hydrated throughout the day to maximize performance.  Doctors recommend ample rest along with ample of fluid intake in order to replenish lost water content.


5. No More Tears

If you are crying and tears are not coming out then it is a clear indicator of the fact that you are dehydrated. Children who are not properly hydrated also cry without producing any tears.  Lack of wet diapers can also be a sign of your child suffering from dehydration.  It is just not normal for a toddler to have a dry diaper for more than 3 hours.  Individuals can also notice dry mucous membrane, i.e. the tongue and mouth will become exceptionally dry. The eyes won’t just lose tears, but will appear a bit sunken as well.


6. Loss of Elasticity

If you are well-hydrated your skin will snap back to normal when pinched inside. The ones who are dehydrated usually have a compromised turgor (the skin remains elevated and returns back to normal slowly). So, one must remain hydrated to prevent sagging of skin. Typically, all doctors carry out a turgor test to confirm if a patient is hydrated or not. Lost elasticity is a clear indicator of the fact that the person is dehydrated.


7. Body Overheats

Fluids play a vital role in keeping the body temperatures regulated; this prevents dehydration. Without lack of fluids, dehydration can occur and in extreme cases, one can suffer a heatstroke. With this condition, thirst can process mixed signals that the body needs water. Fluid top up can be mistaken as hunger.  One must drink enough water if you think that you need to eat as in reality your body might be needing water.
Typically, the body overheats after physical exertion and profuse sweating occurs. This can cause dehydration; therefore, it is important for a person to remain hydrated.

8. Muscle Cramps and Spasm
It is crucial for men to remain hydrated as they indulge in hardcore activity of muscles. Imbalance of electrolytes in the body affects the muscle function.  Sodium and potassium are the electrolytes which our muscles contract and dehydration can cause an imbalance in these ions, thereby resulting in muscle spasm.  In some cases, muscle spasms can even result in muscle cramps (with the muscles contracting for a longer period of time). Typically, muscle cramping caused due to dehydration occurs in the calf or sides, which can be extremely painful.  However, the symptom can be eased by drinking plenty of water and remaining hydrated.

9. Constipation
Water is vital for healthy bowel movement as it encourages digestion.  It moves the food you eat forward and processes the waste out through strong bowel movement. Apart from this, water makes the intestinal walls soft and malleable. That is the prime reason that when we do not drink enough water, the colon loses it flexibility and the stool we pass out becomes hard and painful.  Dehydration indeed is the very reason responsible for chronic constipation. With your body not getting enough water, the colon absorbs water from the food waste, which is the reason for dry stool.


10. Lightheadedness


With the blood pressure dropping due to dehydration,  lightheadedness and dizziness are sure to follow. This sort of condition is called orthostatic hypotension by medical experts. Not a lot of people would consider lack of water intake as something dangerous. But, in case the body is not topped up with enough water, it can cause a lot of confusion.  Kids and toddlers experiencing dehydration tend to be fussy and irritable in nature. In extreme cases, dehydration can even result in loss of consciousness.

Thursday, November 6, 2014

Be Thankful!


Hi Everyone - November was a big month in my home growing up on the farm.  Dad was always relieved and excited when November came because he could reap the harvest of his hard work in the field all year long.  The farmer's life is a hard life.  There are a lot of things they can control.  There are things that are out of their control (weather, diseases, etc.); but dad was always grateful everyday for his job, his land, his family, his health and grateful for what he received at the end of the year.  Some years we celebrated by buying a new car or just thanked God for providing and meeting our needs.

Kim B mentioned that we should have a gratitude board for the month of November to do the same.  A lot of our successes and failures depend on our state of mind.  Staying grateful and looking for things to be thankful for are often keys to our successes.  I am challenging each of you to write on your calendars everyday what you are thankful for.  At the end of the month let's reflect on what we have learned and see if it affects our fitness goals.  

I hope to see you in the gym working hard and being thankful for your hard work!  I hope you reap the great rewards for your hard work!  Lynette