I’ve moved my Nutrition & Lifestyle course to evenings at Coppice Avenue Library and Wellbeing Centre on Coppice Ave, Sale, M33 4ND. Sessions now start on Monday 1st July at 7 pm running every week for 4 weeks. Hopefully this will make it easier for those of you who are working.
It is important for our health and wellbeing that we are
well hydrated. Our body is made up of 60% water and needs water in order to
What are the benefits
of drinking regularly?
It keeps you alert and gives you more energy.
Helps to flush out your liver and kidneys,
getting rid of toxins.
Helps to improve digestive health.
Your skin looks better.
You feel less hungry and are less likely to
Not consuming enough fluid
Sweating. Exercise, high temperatures and fever
can cause excess water to be lost.
Vomiting. Water is not staying in the body long
enough to be absorbed.
Diarrhoea. Water is not being absorbed in the
digestive tract and is being lost from the body.
Urinary incontinence is another factor. This can be a
menopause symptom and if you suffer from this you may be less likely to drink
fluids. If this is a problem, then it is advisable to cut down on alcohol and
caffeine. Sipping liquids little and often, makes it less likely that you will
have a sudden urge to go to the toilet.
Who is most likely to
suffer from dehydration?
Elderly – your sense of thirst weakens as you get older.
Dementia sufferers – they
are 6 x more likely to suffer from dehydration.
People suffering from diseases such as diabetes.
What are some of the
symptoms of dehydration?
Feeling tired or thirsty
Symptoms of severe
Little or no urination
If you experience any of these symptoms, then you must seek
Long term dehydration may cause constipation, urinary tract
infections and high blood pressure.
If you rarely feel thirsty, then it is important to monitor
how much you drink. Have a drink, even when you don’t feel thirsty.
You lose fluid in your breath and sweat when you exercise.
Everyone is different but the amount of fluid you lose is dependent on:
The amount of exercise you do
For how long
The ambient temperature
Your body size
Your level of fitness
The European Food Standards Agency recommend that women
drink 2 litres of water a day and men 2.5litres (EFSA, 2010) but you should
adjust your intake accordingly.
During exercise drink according to how thirsty you feel and this will prevent you from drinking too much or too little. You will know that you are drinking too much if you weigh yourself before and after training and have gained weight. Water is a suitable method of hydration if you are doing a moderate amount of exercise for up to an hour. A suitable alternative may be necessary for longer or more intense periods of exercise.
Make sure that you are well hydrated after exercising. Some
of the symptoms of dehydration are:
Feeling too hot
Suffering from fatigue or sluggishness
Lack of appetite
Dark coloured urine. You should aim for light
straw coloured urine.
Alcohol is not suitable for rehydration. Drinking more than
14 units of alcohol a week is not recommended. When taken in excess it can
cause hangovers which include symptoms such as nausea, thirst and headaches
which are partly caused by dehydration.
Water is the best
source of hydration. If you don’t like water, what can you drink instead?
If you enjoy drinking tea or coffee, try some
Add slices of fresh lemon, lime or ginger to
Try carbonated water.
A glass of semi-skimmed milk.
Dilute fresh fruit juice with water.
Watch out for sugary drinks. They can lead to weight gain
and tooth decay.
Additional Sources of
Vegetable smoothies, soups and stews. These are useful if
you struggle to drink the recommended amount. It is important to still have whole
foods such as fruit, nuts, whole grains and vegetables in your diet. Increasing
your intake of fruits and vegetables will also improve your hydration status.
They include electrolytes such as magnesium, calcium, sodium and potassium
which are involved in balancing body fluids and helping to prevent dehydration.
An added bonus is that they help to maintain a healthy digestive system.
Hydrating foods include:
For any health concerns, please contact your GP.
If you would like further advice on hydration and how to maintain a healthy lifestyle, please feel free to contact me.
I’m starting a new Nutrition & Lifestyle workshop at Coppice Avenue Library and Wellbeing Centre on Coppice Ave, Sale, M33 4ND. Sessions start on Tuesday 4th June at 10 am and consist of 4 one hour sessions at the same time each week.
Start your day with a healthy, nutritious
breakfast and you will be better able to control your energy levels, blood
sugar and cravings throughout the day.
Here’s an idea for a healthy, balanced
breakfast to give you the energy to start your day.
½ cup of rolled oats
175ml nut milk or semi-skimmed milk
1 kiwi chopped
1 apple chopped
1 tbsp chia seeds
1 tbsp ground flax seeds
2 tbsp chopped mixed nuts
1 tbsp mixed seeds
1 tbsp full fat probiotic yogurt
Minerals such as magnesium, manganese, copper, calcium, zinc and potassium.
Soluble fibre in kiwis, apples, rolled oats, chia seeds, nuts. This helps to slow down the digestion of your food as well as helping to control the amount of sugar released into the bloodstream. It helps the gut bacteria to produce the short-chain fatty acid, N-butyrate, which feeds the gut epithelial cells and may help to reduce inflammation.
Insoluble fibre in apples, oats will help to move the waste products of digestion through the bowel, reducing the risk of developing constipation and haemorrhoids.
Protein in chia seeds, yogurt, milk, nut milk, nuts, seeds. This will aid the growth, repair and renewal of the body’s cells. It will help you to maintain muscle mass as well as synthesising hormones.
Probiotics in yogurt help to encourage a healthy balance of gut bacteria.
You can change the fruit, the type of milk you use, as well as the nuts and seeds. This will ensure that you get as many nutrients in your diet as you are able to and it may encourage you to introduce some new ones too. If you are not used to eating fibre, then build up gradually till you get to a level that suits you.
If you are short on time, you can always prepare the dry ingredients in advance and keep them in an airtight container to make it easier.
This breakfast should last you till lunch
time, depending on your activity levels. You will also be
making a good start in helping towards your daily intake of fruit and
vegetables. Add a boiled egg if you would like some extra protein to curb those
A nutritional therapy approach may be beneficial if you have:
Difficulty maintaining your energy levels throughout the day.
Sugar or other food cravings.
Problems maintaining a healthy weight.
Regularly feel stressed or anxious
Poor sleep patterns.
Frequent colds or illnesses.
Nutritional therapy encourages you to develop and sustain a new approach to your diet and lifestyle which you can view as a positive, permanent change. A bespoke programme will be designed to fit your specific requirements.
Emphasis will be placed on promoting a healthy, balanced diet using nutrient dense whole foods and recipes. Menu plans can be produced which are simple to follow, enjoyable and easy to maintain.
There are short, introductory programmes lasting three months which help initiate changes that need to be made and longer programmes of six to twelve months that will help you to develop and sustain these changes. Other services include workshops, help with supermarket food choices, advice on stocking your store cupboard at home and nutritional analysis of your food diary using Nutritics software.
Contact me for your free 20 minute health review & see what I can do for you!