Are You a Grape or a Raisin? Adjusting Water Intake

The topic of hydration is foremost in my mind right now due to the number of dehydrated patients that have visited the office this summer.  Believe it or not, I can tell how well a person is hydrated as soon as I begin their adjustment.  Imagine your body cells as grapes or raisins; with adequate intake, muscle cells are more plump and flexible.  Shriveled, dehydrated cells are simply less responsive.

Adjustments performed on hydrated cells are generally easier on the patient, are of higher therapeutic quality, and last longer.  Proper hydration will also keep the cells in your muscles ready for maximum performance.  But if that isn’t enough motivation for drinking you’re AI (adequate intake) of pure water each day, maybe the following will convince you!

• Dehydration is a major contributor when it comes to back pain and muscle spasms.
• Dehydration (dipping below the 60% water the average body is made of) often leads to headaches, migraines, fatigue, drowsiness and depression.  Researchers at Tufts University concluded that even mild dehydration is associated with feelings of anger, depression, and confusion.  http://tuftsjournal.tufts.edu/2009/12_2/briefs/02/
• Since water circulates oxygen, vitamins and minerals to your cells and carries wastes and toxins out of your body, even mild dehydration can leave you feeling sluggish and off balance.
• Dehydration taxes the kidneys and other glands, which in turn lowers the immune system, leaving you more susceptible to colds and flu.
• Adequate water intake helps reduce or eliminate asthma symptoms; it also sustains optimal sinus, ears, nose and throat drainage by keeping secretions clear and thin.
• Drinking enough water decreases the risk of heart disease and certain cancers, as well as diverticulitis.
• Water enhances skin’s luster and reduces wrinkles, making you look up to ten years younger. 

Our body’s aches and pains, as well as spinal subluxations (misalignments) are caused by “The 3 T’s”.

• Toxins (unhealthy foods, chemical additives, environmental toxins, poor air quality).
• Trauma (falls, repetitive stress injuries, accident).
• Thoughts (mental-emotional states).

Of the 3, one might argue that toxins are the easiest to fix quickly, because pure water helps the body eliminate the impurities we don’t want or need. And while coffee, tea, sodas and alcoholic beverages taste good, they do not hydrate.  Instead, due to their diuretic effect, they add to the problem, causing us to lose water we already have in our systems.

Still Not convinced?  Consider drinking your AI (adequate intake) of pure water spaced throughout the day for the next two or three weeks and see what happens!  [AI for men is roughly 3 liters (about 13 cups) a day; AI for women is 2.2 liters (about 9 cups) of total beverages a day].

http://ga.water.usgs.gov/edu/propertyyou.html
http://www.mayoclinic.com/health/water/NU00283

Spring to Action

by Nichole Lehman, D.C.

This spring-like February and early March has led many of us to increase our outdoor activities earlier than usual this year. Whether doing yard work, gardening, golfing, or taking the first long walk of the season, a few simple steps can help you avoid injury.

• Warm up. Get your heart rate up to 50-60% of your maximum heart rate(220-your age) by going for a brisk walk for 5-10 minutes before you start your activity, whether it is gardening, mowing the lawn, weeding or starting an exercise program. 
• Stretch. Once your heart rate is slightly elevated, stretch your muscles. Warm, flexible muscles are less injury-prone. 
• Wear supportive footwear. Make sure your shoes have the right support. Most of us wear old shoes to do yard work, but old, worn shoes can increase the likelihood of ankle, knee and back injuries. 
• Bend and lift properly. Be sure to bend from the knees; avoid bending at the waist as much as possible. When lifting, use proper mechanics by engaging the core muscles around your abdominal and gluteal region, rather than lifting from the back. 
• Walk it out. When bending or kneeling for extended periods of time, ( i.e. weeding and planting), make sure to get up every 10-15 minutes to “walk it off.” Stretch out before going back to your task. 
• Stay Hydrated. Not all fluids are created equal.  Drink plenty of pure water, especially in warm weather, and try to avoid coffee, tea and soda as they have a tendency to dehydrate.

Need information about proper foot wear, stretching or warm-up? Post your questions to Dr. Lehman by visiting her website at www.alcyork.com or visiting her on Facebook at www.facebook.com/ActiveLifeChiroYorkPA.