Human body depends on water for survival. Every cell, tissue and organ in the body needs water to work properly. To maintain body temperature, to remove waste, and to lubricate your joints, water has become essential, promoting overall health of the body.
Consume water every single day but the amount of water to consume need not to be the same for every individual. Different people need different amounts of water to keep themselves hydrated. Most people need more water and other fluids to stay well hydrated. While for some people, fewer than 8 glasses are more than enough.
Water makes up nearly half of our body weight. We lose water every day when we sweat and use bathroom. We lose water even faster when the weather is hot. If we don’t replace the water we lose, we become dehydrated.
Dry mouth, sleepiness or fatigue, dizziness or lightheadedness, extreme thirst, no tears when crying are some of the signs of dehydration that one should take care. Don’t wait until you recognize these symptoms of dehydration to take action. Prevent dehydration by drinking the amount of water that you’re body requires.
Some people are constantly at high risk of dehydration, including people who exercise at a high intensity for too long, are pregnant or breastfeeding, have certain medical conditions, or are not able to consume enough fluids during the day. Older adults are also highly exposed to dehydration. As you start aging, your brain may not be able to sense dehydration and may not send signals for thirst.
Here are some tips that might help you if you feel staying hydrated is difficult:
– Keep a bottle with you throughout the day. Try carrying reusable water bottle to avoid extra costs and fill it wherever you get a chance.
– Drink water when you are at a restaurant. It keeps you hydrated, and it is absolutely free.
– If you don’t like to drink plain water, add a slice of lemon to your drink.
– Drink water before and after workout.
– Thirst is often confused with hunger. When you’re feeling hungry, first drink water. If you don’t feel satisfied with drinking water, then go for food.
Water is the best and effective option to stay hydrated. Other drinks and foods can keep you hydrated, adding extra calories to your diet. So, if you’re more concerned about gaining weight, then it would be better if you don’t prefer energy or sports drink for staying hydrated.
Special care is required for skin during summers as heat can worsen your skin condition. During summers, skin gets scorched and variety of other issues such as burns, patches, and rashes comes on board, which is very difficult to handle. To protect your skin from heat and to get natural glowing, you have to eat right and stay hydrated.
Load your meals with these delicious superfoods listed below, and have beautiful complexion all summer long.
Watermelon: As everyone knows, watermelon contains around 90 percent water, helping you to stay hydrated. It is also loaded with vitamin C, which is essential for healthy collagen production. Its antioxidant property makes it a free radical scavenger, helping to prevent the signs of aging. It also contains lycopene, which protects skin from sunburn and UV rays.
Tomatoes: Tomatoes are filled with antioxidants and Vitamin C along with beneficial phytochemicals such as lycopene, which protects skin against the sun. So to keep your skin healthy, tomatoes are a must in your daily diet.
Pineapple: The benefits of pineapple is quite underestimated. This tropical fruit is a fabulous anti-inflammatory agent that is generously loaded with bromelain and vitamin C. It promotes the flow of blood and eliminates free radical-induced oxidative stress. Also, it wards off inflammations in skin resulted from sunburns. Hence, pineapple should be an another add-on to your diet this summer.
Pumpkin: Pumpkins contain antioxidants, vitamins A and C and minerals. It is rich in zinc which helps in formation of new skin cells. It also helps in regulation of oil production, improving skin tone and reducing the appearance of open pores. All you have to do is to add a handful of pumpkin seeds in your diet to brighten your skin complexion and to get the glowing skin you always craved for.
Cucumber: Cucumber is usually used to relieve puffy eyes, but remember it plays a major role in giving healthy skin too. It is well-known for its amazing cooling and refreshing effect on the body. It encompasses a high amount of water, keeping you hydrated. It also contains silica that has anti-aging properties.
With the arrival of summer, your body will definitely demand extra care. Your skin will start losing off the moisture in the form of excessive sweating, leaving it oily and sticky for rest of the day. So, go for the above-mentioned foods to maintain a radiant skin this summer.
Adulthood brings lots of responsibilities on your shoulder and a very little time to get things done. In the midst of taking care of your family, looking after kids and balancing your work, the first thing you will end up neglecting is your diet.
Not taking care of the nutritional needs of your body and binging on junk food to keep you going for the rest of the day can cause a detrimental impact on your health.
Instead of munching on junk treats, here are some healthy alternatives to quickly grab and eat that perfectly fits your super-busy schedule. The best thing about these snacks is that they don’t require any prep-time and can give you a glowing skin in a matter of a few minutes.
Loaded with omega-3 fatty acids, dry fruits are a wonderful grab-and-go snack that is known for their health benefits. Just a brief visit to the grocery store to buy a few packs is all it takes. Store them in your cupboard or have it in your backpack to beat those untimely cravings. The good fats in these nuts replenish the lost moisture in your skin, keeping it healthy.
Cucumbers contain nourishing, hydrating, and astringent properties that are very good for skin. The enzymes in them digest damaged skin cells and removing dead skin cells, adding glow to your skin. The best part is, you can munch on them anytime without any prepping.
Antioxidants of cocoa can protect the skin from oxidative stress, leading to premature skin aging. Dark chocolates are a great source of pre and probiotics that help to heal your gut and reduce inflammation. They work to fight free radicals in your body, giving you bright complexion.
Red grapes contain powerful natural antioxidants that can treat inflammatory skin conditions. As a natural antihistamine, grapes help to control the side effects of allergic reactions. Try popping a few grapes into fresh salad or enjoy a handful as part of healthy snacking.
Grab on these on-the-go snacks anytime, anywhere to get healthy and glowing skin!
For a person longing for stronger strands and thicker tresses, healthy foods come as the knight in shining armour. Hair follicles are some of the most metabolically active cells with the highest cell turnover rate in the body. Restricting calories or falling short on protein, minerals, essential fatty acids and vitamins can lead to abnormalities in hair fiber structure, production, pigmentation changes and hair loss. If you’re deficient in the nutritional building blocks like protein, your body stops producing healthy hair.
Hair growth is most productive from age 15 to 30 and may slow or change after 40. Below are a few healthy foods that are rich in the above-mentioned minerals and nutrients that help in preventing hair loss:
Nuts, like almonds and walnuts, are natural emollients for the hair follicles. They moisturize the hair shaft, making it look glossy. Nuts are rich in omega-3 and omega-6 essential fatty acids, helping in reducing hair loss and increasing hair growth. Nuts are also rich in vitamin B, vitamin E, and zinc. Vitamin E teams up with selenium to make the cell membranes strong and provide antioxidant defense.
Popeye’s favorite vegetable Spinach prevents the hair from thinning. Beyond beefing up your iron levels, spinach also contains folate, and vitamin A and vitamin C. Vitamin C is essential for collagen synthesis and cross-linking of keratin fibers which occur in fiber production of the hair.
Sweet potatoes served in any style, be it baked, roasted or toasted, are found to be healthy to hair as they are full of vitamin B6 and vitamin A. Vitamin A in sweet potatoes aid in sebum production and help in speeding up the hair growth rate.
Eggs, a great source of protein and biotin, are important for the growth of healthy hair. Biotin keeps enzymes to metabolize nutrients that nourish hair follicles. Beyond biotin, the yolks are potent in vitamin D which is important to get via diet or supplementation since our bodies don’t produce it naturally.
It’s probably clear as crystal that protein is important to those who dream of healthy hair. Sudden weight loss or a poor diet low in protein, low in healthy fats can contribute to shedding and weak, unhealthy hair. Fish such as salmon, herring, tuna, and sardines offer protein, vitamin D, omega-3 fats and other hair-boosting components to nourish the skin and thicken the fat layer around hair follicle, preventing hair loss and boosting up hair growth.
The good news is avoiding fatigue and tiredness is not really rocket science. Here are some things to avoid and simple changes you should be making to your diet right now.
Choose your carbohydrate intake carefully. Avoid sweets, drinks with high sugar content, to prevent high sugar levels and ultimately keep away fatigue. However, the carb rich foods you must choose are milk, oatmeal, soy, apricots etc. These are usually low-glycemic.
The most simple and basic must on the list. At least 10 cups of water must be consumed every day, to reduce dehydration and keep tiredness away. A tip to remember about liquids – cut down on caffeine. Do not consume more than 300 mg and keep drowsiness away.
Fruits & Vegetables
Orange, Bananas, Apple, Pears and vitamin reach food should be a part of your diet. Also, cooked vegetables and salads are great!
Never skip breakfast. Your breakfast should always be protein rich. Consumption of cereals, smoothies, oat meals, whole-grain rich food, yogurt etc is the best way to start your day.
Low meat, especially missing red meat in your diet might be the reason you are tired! Always include steaks in your diet. Also, protein rich and fatty foods like fish, turkey, eggs, pork and bacon must be on the list. For the vegetarians, there is always tofu and nuts to keep you energetic.
Snacking and eating at regular intervals is compulsory. Don’t let your calorie intake drop by skipping meals. Three meals a day and snacking with lentil soup, nuts, avocado, berries and other fiber rich fruits and vegetables is the way to go!