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Not Drinking Enough Water? Science Says Your Respiratory System Will Suffer

Not Drinking Enough Water? Science Says Your Respiratory System Will Suffer

Water is our life force.  We all know that we should drink water regularly in order to maintain our overall health. And while the consumption of water is on the rise, it is only the second most popular drink – soft drinks still reign supreme.

Water and your respiratory system

Research has shown that dehydration vastly affects all of the systems in your body including your respiratory system. Drinking water helps to thin the mucus lining your airways and lungs. Dehydration can cause that mucus to thicken and get sticky, which slows down overall respiration and makes you more susceptible to illness, allergies and other respiratory problems.

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1. Dehydration makes it difficult to clear out mucus

When you don’t drink enough water, excessive mucus builds up and produces a plethora of side effects in your body. The mucus that forms in the back of your throat (although may be in your nose) triggers coughing, which is your body’s way of trying to expel it. Mucus buildup isn’t dangerous, but it is irritating. It can cause you to feel like you’re gagging or make breathing more difficult. Overproduction of mucus in the lungs occurs when the lungs become inflamed. The mucus that is created can become thick and sticky which quickly produces illnesses in the body and wreaks havoc on the respiratory system.

2. Dehydration can lead to chronic bronchitis

Bronchitis is caused by inflammation of the mucous membrane lining the lungs, which congests the airways and causes coughing. Bronchitis involves the loss of copious amounts  of water from the body. Those suffering with chronic bronchitis, most often deal with dehydration as well. A bronchitis diet should include lots of fluids and hydrating foods. These fluids also help the body to flush out toxins.

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3. Chronic dehydration can cause breathing problems

Dehydration causes some of the white cells to convert the amino acid histadine into histamine, which triggers allergic reactions. Once re-hydrated, these cells decrease their histamine production, and breathing symptoms dissipate. Water is used in the nasal passages, bronchial tubes, and lungs and to keep them moist. But when you breathe out, moisture from these tissues is expelled and every breath in brings in drying air. Under hydrated conditions water is rapidly replaced.

4. Dehydration can exacerbate asthma

Asthma is respiratory condition marked by spasms in the bronchi of the lungs which causes difficulty in breathing. It usually results from an allergic reaction or other forms of hypersensitivity. When asthma occurs  a person’s airways become inflamed, narrow and swell, and produce extra mucus, making it difficult to breathe. Proper hydration keeps mucus thin, which reduces its ability to further constrict airways.

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5. Dehydration can trigger allergies

Allergies are caused by a histamine reaction in the body.  If you are allergic to pollen, your body views pollen as a danger and overreacts, causing your immune system to produce histamines to fight the irritants.

Histamines also have other functions, including regulating the body’s water supply.  A 1995 Dutch study confirmed that dehydration triggers histamine production as a defensive mechanism to preserve water remaining in the body as well as to prevent future loss. When we are dehydrated, histamine production increases and can cause us to have the symptoms of seasonal allergies such as runny nose, sneezing, and itchy eyes. This accelerated histamine production to compensate for the body’s lack of water is easily avoided by simply drinking more.

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How to have proper hydration

Staying properly hydrated is one of the key components in maintaining a healthy respiratory system. These three healthy habits can increase hydration:

  • Drink a glass of water before each meal. This is a quick and easy way to increase your water intake. When you sit down to have a meal, down a glass of water (this will also help you consume less calories).
  • Eat foods with high water contents. Fruits and vegetables are a great way to increase your water intake. This also includes eating things like soups and drinking milk.
  • Carry your water with you. Research shows that when water is close at hand, consumption increases. Keep a bottle of water in your purse, your car and at your desk.

There is no formal recommendation for a daily amount of water people need. That amount obviously differs by what people eat, where they live. Your body will tell you when you are dehydrated, listen and take corrective action. A body well-hydrated with water just works more efficiently.

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Denise Hill

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Featured photo credit: Pexels via pexels.com

Reference

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