Good Health News - June 2015

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WHY YOU SHOULD DRINK WATERYour body is composed of about 60% water. The functionsof these bodily fluids include digestion, absorption,circulation, creation of saliva, transportation of nutrients,and maintenance of body temperature. Throughthe posterior pituitary gland, your brain communicateswith your kidneys and tells it how much water to excreteas urine or hold onto for reserves. When you’relow on fluids, the brain triggers the body’s thirst mechanism.Unless you are taking medications that make youthirsty, you should listen to those cues and get yourself adrink of water, juice, milk, coffee -- anything but alcohol.Cells that don’t maintain their balance of fluids and electrolytesshrivel, which can result in muscle fatigue. Whenmuscle cells don’t have adequate fluids, they don’t workas well and performance can suffer. Drinking enough fluidsis important when exercising. Body fluids transport wasteproducts in and out of cells. The main toxin in the body isblood urea nitrogen, a water-soluble waste that is able topass through the kidneys to be excreted in the urine. Yourkidneys do an amazing job of cleansing and ridding yourbody of toxins as long as your intake of fluids is adequate.When you’re getting enough fluids, urine flows freely, islight in colour and free of odour. When your body is not gettingenough fluids, urine concentration, colour, and odourincreases because the kidneys trap extra fluid for bodilyfunctions. If you chronically drink too little, you may be athigher risk for kidney stones, especially in warm climates.Adequate hydration keeps things flowing along yourgastrointestinal tract and prevents constipation. Whenyou don’t get enough fluid, the colon pulls water fromstools to maintain hydration -- and the result is constipation.Adequate fluid and fibre is the perfect combination,because the fluid pumps up the fibre and acts like abroom to keep your bowel functioning properly. The keyto this summer is to stay hydrated and healthy! Makesure to frequently drink when you can to beat the heat.WANT TO SUBSCRIBE?Good Health News publishes articles about curent health issues. The material in this newsletter isnot copyrighted, and may be reproduced and shared with family and friends. Articles in GHN are forinformational purposes only. If you have a health condition, please consult your physician or health careprovider before following any advice. Good Health News is published by the Health in Motion RehabilitationClinic, Toronto, Ontario, (416) 250-1904, info@healthinmotionrehab.com. Previous issues of GoodHealth News are posted at: www.healthinmotionrehab. com. If you would like a subscription, or a copyof past issues, feel free to contact us. We hope you enjoyed this issue!-The Health in Motion Teaml 2
TIPS ONMANAGINGFIBROMYALGIAFibromyalgia is a chronic condition that is characterizedby widespread pain, tender points throughout the body,fatigue, and a number of other symptoms. According tothe National Institute of Health, 5 million American adultssuffer from fibromyalgia (80% to 90% being women). Accordingto most medical experts, the cause of fibromyalgiais still unknown and is difficult to treat; however, it ispossible to help alleviate some symptoms through properdiet. Although there is no proven eating plan that can helpfibromyalgia go away, some people have reported feelingbetter after eating certain foods and, consequently,worse after eating others. It’s best to keep a food diaryand record what reactions, if any, you have after eatingcertain foods. There is no template for the perfect diet,since everyone’s body is different and will require differentfoods. That being said, here are a few general foodtips to follow that may ease fibromyalgia symptoms:• Avoid Processed Foods & Additives: Almost half offibromyalgia patients also suffer from IBS (irritablebowel syndrome), and so eating food that has beenheavily processed and contains many chemicals andpreservatives can trigger a flare-up and worsen fibromyalgiasymptoms. It’s best to always eat freshfoods that are local to where you live. And if possible,always choose organic foods to avoid those nastypesticides! Food additives, such as MSG (monosodiumglutamate), nitrates (found in many lunchmeats), and artificial sweeteners (i.e. aspartame) canincrease sensitivity to pain, so avoid these as well.• Ditch Caffeine: It is tempting to combat fatigue andinadequate sleep with stimulants like coffee, teas,and sodas; however, the initial energy boost you getis not worth the crash afterwards. According to Dr.Michael McNett, Director of the Fibromyalgia TreatmentCenters of America, “The problem with caffeineis that the ‘up’ is relatively brief and transient,”he says. “And it’s followed by substantially longer anddeeper sedative effect.” For those suffering from fibromyalgia,“They are starting off from a point of fatigue,so the sedative qualities are amplified -- leadingto a much deeper and long lasting sense of fatigue.”• Stock Up On Antioxidants: Eating a diet rich in fresh,raw fruits and vegetables is something everyoneshould do, but those suffering from fibromyalgiamay especially benefit from eating these antioxidantrich foods. Some researchers believe that oxidativestress may be one cause for fibromyalgia symptoms,so eating foods packed with vitamin C, A, andE and other phytonutrients will help fight damagingfree radicals, which can lead to oxidative stress,and subsequently ease fibromyalgia symptoms. Fora small percentage of fibromyalgia sufferers, nightshadevegetables (i.e. tomatoes, potatoes, eggplants,etc.) can cause flare-ups of pain. If this is the casefor you, then avoid eating these nightshade veggies.• Eat Omega-3 Fatty Acids: This healthy fat helps reduceinflammation, joint pain, morning stiffness, and lowersrisk for cardiovascular disease! Omega-3 fatty acidscan be found in a wide variety of nuts and seeds (i.e. almonds,walnuts, flaxseed, chia seeds, etc.). At the sametime, it is best to avoid foods that are high in unhealthyfats, such as fried foods, red meat, cheese, and wholemilk, which are harder for your body to break down.l3
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