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Don’t Only Drink When You Feel Thirsty. It’d Be Too Late!

Don’t Only Drink When You Feel Thirsty. It’d Be Too Late!

When you realize the implications of dehydration, you know that it can interfere with a lot of your daily life. You become irritable and annoyed when you’re haven’t been drinking enough water. Not only that, you can confuse your thirst for hunger, leading you to eat more. Unless you’re always reaching for healthy snacks, this will affect your diet. Here’s how you can avoid getting hunger confused with thirst.

What you thought were normal cravings

Some cravings that you may consider normal are really your body’s way of asking you for water, and sugar is one of them. The next time you get a taste for something sweet, you should grab water first. Being dehydrated can cause emotional distress that causes you to reach for carbohydrates. When you eat sugary foods you may be trying to increase your serotonin levels. A steady flow of serotonin is what you’re looking for; it makes you happy and feel pleasure. A cycle of mood swings occurs when your leave your dehydration unaddressed.

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Listen to your body

So, how do you know when you’re becoming dehydrated? You may sense that your mouth becomes dry. By this time, your body is already screaming for water. Dehydration also results as fatigue, dizziness, muscle cramps, dry skin, foggy thinking, and your muscles grow tired more easily. Less water means less blood pressure and headaches, and possible rapid heart beat because your body pumps harder when it has less blood. Your body gives you plenty of signals that you’ll need to pay attention to. Only having a small amount of concentrated urine or going 12 hours without urinating is a signal that something is wrong. Staying hydrated so that you never feel thirsty is the best way to go.

Dehydration in winter

You always have to drink enough water year round. Even during wintertime, dehydration can be an issue. Because your body isn’t as hot as usual, you lose water faster during exercise. Your sweat evaporates more quickly in the cold, which can cause you to become dehydrated more quickly than you realize. If you think you’ll be in the cold for more than a couple of hours, properly prepare your body with water. Heavy clothes combined with high intensity movement is a recipe for dehydration.

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There is no substitution for water

Going even just one day without water can have a negative impact on your health. Sipping on water throughout the day can cause you to drink much more water than you would otherwise. The importance of drinking water only becomes more important as you age. Sugary drinks that claim to have the proper amount of electrolytes aren’t sufficient for when you’re thirsty. If you think you’re hungry, just drink one or two glasses of water first. If you feel a significant difference after that, your body was just thirsty for water. True hunger lasts even after you have a stomach full of water.

Implications to your health

You can safely assume that your body is going to be far more acidic than alkaline if you’re not drinking enough water. This pattern of behavior will lead to a number of health issues. For example, you can develop stomach ulcers from not having the proper mucous lining within your stomach. The mucous lining is mainly water and it forms a protective barrier against the acidity of the digestive process. Also, if you’re thirsty and dehydrated, there’s not enough water to eliminate toxins. Excess toxins in the body leads weight gain, constipation, nausea, and more.Keeping the body hydrated has a positive effect on your metabolism. If you plan on staying fit and healthy, water plays a large role in that. Many people opt for bottled water thinking they’re making the most intelligent choice for their health. However, a study on bottled water was conducted by Environmental Working Group (EWG) in 2011 and revealed some very interesting findings.[1] The independent test showed that there were 38 chemicals in bottled drinking water with an average of 8 chemicals per bottle. Substances such as disinfection byproducts, Tylenol, and even arsenic were found in the water.

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For the sake of your health and happiness, do your due diligence to locate the purest source of water. Remember that when you start to feel hungry that it’s not just food your body requires. Drinking water before each meal is good way to make sure you get the proper amount of water and avoid dehydration. Remember that sugary drinks have no place in your exercise regimen and don’t help you replace lost fluids. Find a way to work drinking the purest water into your life.

Featured photo credit: Kaboompics via pixabay.com

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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!

More About Boosting Brain Power

Featured photo credit: Pexels via pexels.com

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