Nutrition. Vitamins. You.
Winter and Heart Health Dr. Claire Arcidiacono, ND Wintertime, as we all know, can have negative effects on our immunity, mood and even our heart health. But how exactly can the cold of winter impact our heart health? What can you do to protect …
Hot Weather and the Impact on Blood Sugar? Dr. Claire Arcidiacono, ND Everyone knows hot weather can make you feel hot and sticky and just plain old yucky! But what most people do not realize is that hot weather can also lead to fluctuations in …
Dehydration
Dr. Claire Arcidiacono, ND
One topic that seems to come up frequently is dehydration. This topic is important, especially in the summer weather because a common cause of dehydration is simply sweating. As we all know, the hot, humid weather that is typical of summer can and does impact how much we sweat and therefore can increase fluid loss and the need to intake fluid. Now I bet I know what you are thinking, but Dr. Claire, I work in air conditioning! I do not sweat profusely! Does that mean I do not need to worry about dehydration? Well, I am sorry to tell you this but even with AC you should still think about dehydration! In fact, since AC’s suck the moisture out of the room (and the moisture inside YOU) being in AC can actually increase the need for fluids. (1) How do you know if you are dehydrated? What are the possible complications and just what can you do to help prevent becoming dehydrated? Let us get into it, shall we?
Dehydration is a fancy way of saying that your body is losing more fluid than you are drinking. In addition to excess sweating, dehydration is most commonly caused by vomiting and diarrhea. In this blog we will be focusing on sweating as a cause of dehydration. (2) How can you tell if you may be developing dehydration? The obvious answer, thirst may not be the most reliable way to determine hydration because in many people the thirst sensation may not be trigged until after dehydration has begun! It can also be difficult for some infants or even young children to articulate when they feel thirsty. In both infants and young children, you should look for certain changes in behavior. You may notice a lack of tears, dry mouth and even a decrease in urination. There may be rapid heartbeat as well as skin that does not flatten after being pinched. They may lack energy. Lastly, they may have shrunk eyes, cheeks, or soft spots. (3)
Dehydration can be mild or even severe. In this blog I will be focusing more on mild dehydration since severe dehydrations is considered a medical emergency. Please seek care if a child or older adult is dehydrated or there is severe diarrhea, bloody stool, diarrhea for 3 or more days, inability to keep fluid down or disorientation. (2) How can you compare the signs of mild dehydration vs more severe? Please see the chart below. (2)
| Mild dehydration | Severe dehydration – all listed mild dehydration symptoms plus : |
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Why is dehydration so concerning? Well, it can lead to heat exhaustion or even heat stroke. It can also affect our electrolytes leading to muscle spasms and this can even make us faint or in some extreme cases trigger a seizure. One of the most serious complications is shock. Long lasting or frequent episodes can damage kidneys and our urinary tract. (3)
What can you do to prevent dehydration?
Watermelon is 92% water, and it is quite tasty too. (4) You can feel free to just munch away or even use it to make popsicles! In fact, for a summer treat try the following recipe! To start with, cut up approximately 3 cups of watermelon. Add the chunks to a blender. Add 2 scoops of Reds Hx and 1 scoop of Organic Greens. As you blend add just enough water so you can pour the mix into molds and freeze overnight.
Leafy greens are another great source of water! (4) feel free to use your favorite greens to make a delicious salad. For example, take your greens of choice with cooked beets, tomatoes, cucumber, and avocado (reliable source of potassium!). To this delicious summer salad, you can add a dressing made with ¼ cup olive oil that is mixed with 2 scoops Greens Hx and the contents of 1 Aged garlic.
Citrus fruits are 88% water! (4) Feel free to add 3 or 4 clementine’s to a blender (do not forget to peel them first lol). Add 1 cup of carbonated or fizzy water and 2 scoops of Oranges Hx plus 1 scoop of Collagen Hx. Blend for a fancy summer drink!
Strawberries are a family favorite! They are full of water! (4) I like to make a spread that is like jam! To a saucepan add 2 cups of cut strawberries. Add ¼ cup water and cook till it gets to 220 degrees. Now I will be honest here, I usually just wing this step and simmer for about 10 min after the mix starts to boil. Like most people I am doing 10 things at a time. I have no time to sit and “baby the berries.” Lol – remember this should be fun not just a chore you hate. Anyhoo back to the spread! After it is done cooking add 2 scoops of Reds Hx and 2 scoops of Organic Greens! You can mix it with a fork or carefully use an emersion blender to blend everything together. Feel free to use on toast or a frozen dessert! You can even use it in yogurt!
Feel free to just make a smoothie mixing any of your favorite invite powders!
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Aged Garlic Dr. Claire Arcidiacono, ND Garlic is a nutrient that as a supplement or even spicy food enhancer can be found everywhere. The benefits of using garlic as either a supplement or even just as a spice to add to our food are numerous. …
PRIMARY FOOD, LIFESTYLE AND OUR HEALTH~HEALTH By: Allie Might, FMC, INHC, ATT HEALTH seems like a no brainer when discussing wellness and lifestyle. However, what does it really mean? Let’s break this down and I’ll go over what this means to me as it …
From a Naturopath Point of View Part 5
Dr. Claire Arcidiacono, ND
You may have heard the saying that sleep and a good healthy diet are both the base of the pyramid of health. As a Naturopath I agree with this concept 100%! But while I agree it is important I understand that the practicality of “healthy diet and proper rest” can be confusing. Let’s start with sleep, shall we?
Why is sleep so important to our overall health? Well inadequate sleep has been found to affect our overall heart health. Those who don’t get enough sleep have a higher risk of coronary heart disease, high blood pressure, stroke and even obesity. Studies have also found that not getting enough sleep can affect our metabolism and even hormones such as insulin, ghrelin and leptin. Additionally those who aren’t getting enough sleep are more likely to get colds and other infections. Lastly memory and brain health can be affected. (1) These are just the most common reasons that sleep is important for our overall health.
How do you know if you’re getting enough sleep? How do you know if you are getting good quality sleep? Remember it’s not just how much sleep that matters but the quality of sleep also matters. In my clinical experience I have found that the following questions can help determine if you’re getting enough, good quality sleep. To start do you have trouble falling asleep and/or staying asleep? Do you wake up feeling energized or do you feel like you “need more sleep” to fee refreshed? I have found that the answers to these questions can help determine if your sleep is both adequate in quantity and quality. Please see the attached source to help determine how many hours of sleep are best for your age, https://www.nhlbi.nih.gov/health/sleep/how-much-sleep ! (2) For more information on sleep please check out Allie Might’s blog Are you getting enough sleep part 1.
The other part of the health equation is nutrition. This is where it can get tricky. A healthy diet can look different for everyone. For some people it can be the well-known Mediterranean diet. For others it means a vegetarian diet fits their goals better. As a Naturopath I will say that while there is no “one diet” there are some things that are important to incorporate into any healthy eating plan. These of course include vegetables, some fruit, protein and healthy fats. A healthy diet will also limit processed foods as well as added sugar. I always say the closer your food is to its original form the less processed it tends to be. What are some signs that your current eating plain is working well for you? When you are eating nutritious foods you will sleep well and have good energy. You will also find that your digestive system is working well. For example you will not have any constipation, gas, diarrhea or even bloating. You will also be less likely to get sick. If you’re eating plan is working well you will find it relatively easy to maintain a healthy weight. Your mood and even focus will be improved. Lastly, if your eating plan is working for you it will show in your annual blood tests. (3)
What are some ways to help improve sleep and nutrition?
I hope you enjoyed this Naturopathic view of different health topics. Our next topic will be focused on an important topic, our liver and kidney health.
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