02 Jun
Food, Health, Hydration, Hydration to heal

Hydrate to Heal:Preventing Health Issues with Proper Hydration

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Ever wonder why you’re always hearing about the importance of hydration? It’s because hydration to heal is truly a secret weapon for your health! Hydration to heal goes way beyond just sipping water—it’s about giving your body what it needs to work its best, from your brain to your belly. In this post, we’ll chat about how making hydration to heal a daily habit can help you prevent health issues and feel amazing, day after day.

Hydration to Heal:

The essential link between proper Hydration & Well-being

Your body loses water when you sweat, go to the bathroom, and even when you just breathe out. So, you need to drink enough water to replace what you lose. When you don’t drink enough water, you can become dehydrated.Most people think of dehydration as something that happens only on hot days or after workout-but the truth is even mild dehydration can quietly affect. Hydration is essential for maintaining overall health and the proper functioning of virtually every system in the body. It helps regulate body temperature, lubricate joints and deliver nutrients to cells, ensuring proper organ function and preventing various health issues. All its core staying hydrated is essential for nearly every function-from circulation to digestion to brain process.  

Type of Dehydration:

Dehydration occurs when the body loses more fluids than it takes in, disrupting the balance of water and electrolytes. There are three main types of dehydration, classified based on what’s lost: water, electrolytes, or both.

1. Isotonic Dehydration : Equal loss of water and sodium

  • Cause: Commonly due to diarrhea, vomiting, or bleeding.
  • Effects: Blood volume decreases, which can lead to low blood pressure and    reduced oxygen delivery to tissues.
  • Symptoms: Thirst, Dry mouth, Fatigue, Decreased urine output                                                

2. Hypertonic Dehydration : Greater loss of water than sodium, leading to high sodium concentration in the blood.

  • Cause: Often due to inadequate water intake, fever, excessive sweating, or diabetes.
  • Effects: Water shifts out of cells to balance sodium levels, causing cell shrinkage.
  • Symptoms: Extreme thirst, Confusion or irritability, Dry skin and mucous membranes, Muscle twitching

3. Hypotonic Dehydration  Greater loss of sodium than water, leading to low sodium concentration in the blood (hyponatremia).

  • Cause: Often from over hydration with water alone (without electrolytes), prolonged sweating, or use of diuretics.
  • Effects: Water moves into cells, potentially causing cell swelling, especially dangerous in the brain.
  • Symptoms: Nausea and vomiting, Headache, Muscle cramps, Seizures (in severe cases)

Why Hydration to Heal Matters:Common Health Issues from Dehydration         

1.Fatigue & Low Energy: When you are dehydrated, your blood becomes thicker and your heart has to work harder to pump it. It can reduce the oxygen supply to your muscles and brain.That ultimately leads to sluggishness, tiredness, and less alertness, even if you’ve had enough sleep.

Hydrate to heal

2. Headaches & Dizziness: Dehydration can cause your brain to temporarily contract or shrink, leading to painful headaches and light headedness.There is less blood flow to the head because the amount of fluid in your blood drops and that triggers headaches and that also causes migraines.

3. Constipation & Digestive Problems: Water helps keep your digestive system moving. Without it, you may experience constipation, bloating, or acid buildup.That leads to discomfort and long-term issues if not addressed.

4. Kidney Stones & Urinary Tract Infections (UTIs): Kidneys are essential in keeping a water balance and regulating blood pressure.The kidney rely on adequate fluid intake to filter waste from the blood. Insufficient hydration leads to more concentrated urine, which increases the risk of kidney stones and urinary tract infections.

5. Dry Skin & Premature Aging: Your skin needs hydration from the inside out. Hydrated skin looks plump, clear and radiant. On the flip side, dehydration can lead to dry, flaky skin  and more pronounced wrinkles & aging.

6.Poor Cognitive Function: Your brain is highly sensitive to fluid loss.Just a small drop in hydration levels can impair your concentration, memory  and mood.You may feel foggy, irritable or less productive.

7.Weakened Immune Function: Your immune system depends on hydration to transport nutrients and remove toxins.Staying hydrated supports your lymphatic system and helps flush toxins from the body, which is vital for a well-functioning immune system.Dehydration weakens your body’s ability to fight off illness and slows recovery time when you’re sick.

Practical Tips for Healing and wellness with proper hydration:

Staying hydrated is essential for energy, focus, digestion, and overall health. Here are simple and effective strategies to help you maintain proper hydration throughout the day:

1. Drink Water Regularly:Drink water regularly, because thirst is a late sign of dehydration, and aim to sip it consistently throughout the day rather than all at once.

2. Know Your Daily Needs: 

General guideline:  Men: Approx.~3 liters.                                                                                    

                                    Women: Approx.~2 liters

3. Eat Hydrating Foods : Incorporate foods with high water content, such as:Watermelon, Cucumber,Oranges, Celery, Lettuce, Zucchini, Tomatoes.

4. Carry a Reusable Water Bottle: keep it within reach—on your desk, in your bag, or in the car—as a visible reminder to help you increase your water intake.

5. Infuse Water with Natural Flavors : Infuse water with natural flavors by adding slices of lemon, cucumber, mint, berries, or ginger to make it more appealing and easier to drink more without adding sugar or calories.

hydration 6. Monitor Your Urine Color

  • Light yellow = well-hydrated
  • Dark yellow or amber = drink more fluids

7. Set Hydration Reminders: Use phone alarms, hydration apps, or smart bottles to track your intake, and aim to drink a glass of water when you wake up, before meals, during and after exercise, and before bed to ensure you stay consistently hydrated throughout the day.

8. Adjust for Activity and Weather: Drink extra water before, during, and after physical activity, and increase your intake even more in hot or dry weather to replace fluids lost through sweat.

9.Limit Dehydrating Drinks: Minimize intake of: Caffeinated beverages (coffee, soda), Alcohol, Sugary drinks.

10. Choose Electrolyte-Rich Options When Needed: Use electrolyte drinks or coconut water during intense exercise, heat exposure, or illness, choosing low-sugar options that contain sodium, potassium, and magnesium.

Conclusion:

Hydration isn’t just for workouts or hot summer days—it’s a powerful daily practice that helps your body heal, recover, and function at its best. When you hydrate to heal, you’re giving your body the tools it needs to stay energized, balanced, and resilient. Pairing regular water intake with water-rich foods like fruits and vegetables strengthens your body from the inside out.

The bottom line? Don’t wait until you’re thirsty. Consistent hydration supports your health every day and can help prevent health issues before they start. Make it a habit—and make your well-being a priority.

Hydrate to heal

So, what are you waiting for? Start your hydration journey today with us Jalpa Sheth Nutrition and wellness, LLC and feel the difference it makes in your life with a variety of hydrating drinks and food ideas.Book an appointment on-site at one of our locations or online with our Dietitians.

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06 Nov
Diet, Fat loss, Fitness, Health, heart health, Hydration for Athletes, Nutrition, Successful Weight Loss, weight loss

Feel Good Fitness: The Benefits of Exercise

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Exercise is an important part of a balanced lifestyle; it enhances our physical and emotional wellbeing. Finding consistent ways to move our bodies can have a positive impact on weight management, cardiovascular health, and immune function. It can also relieve stress and improve our mood and cognitive function. The benefits of exercise can be enhanced by incorporating good nutrition, which can also help to fuel our bodies for workouts and aid in recovery. Finding ways to move your body that is enjoyable is a key part of a sustainable workout routine. Exercise should be fun and energizing, rather than feeling like a task. Keep reading to learn more about exercise and how you can start enjoying the benefits!

What is Considered Exercise?

Exercise is defined as any physical activity that enhances or maintains physical fitness, overall health, and well-being. There are many different forms of exercise, the main ones being aerobic exercise and strength training. Other forms include flexibility, functional training, and high intensity interval training. Aerobic exercise increases heart rate and improves the physical fitness of our heart. Aerobic exercises can be any activity that increases your heart rate, including running, swimming, cycling, and dancing. Strength training focuses on building muscle strength and endurance. It’s important because it builds and maintains muscle mass, enhances bone density, and improves functional fitness, which makes everyday movements easier. Aerobic exercise recommendations are 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week. It’s recommended to incorporate 2 days of strength training per week. Physical activity recommendations vary among individuals depending on overall health and wellbeing. If you have any underlying health conditions and are not used to exercising, consult your doctor to find a workout schedule that works best for you.

The Physical Benefits of Exercise

Consistent exercise has a variety of benefits on our overall physical health. Exercise is a key component in maintaining a healthy weight. It also improves cardiovascular health by strengthening the heart and improving circulation, which can lower blood pressure, reduce the risk of heart disease and stroke, and improve symptoms of heart disease and other chronic illnesses. Other benefits to staying active include decreased risk of osteoporosis, improved sleep quality, boosted immune function, and increased energy levels throughout the day.

The Mental Benefits of Exercise

The benefits to exercise don’t stop at physical wellbeing, it is also beneficial to our overall mental health. When we exercise, our body releases endorphins, which naturally boost our mood, helping to relieve stress and reduce anxiety. Physical activity can also have a positive effect on overall cognitive function, improving memory and focus. When we are consistent with exercise goals it can also increase self-esteem and emotional well-being. Exercising in a group setting can be a great way to socialize and connect with other like-minded people!

Nutrition and Exercise

Incorporating balanced nutrition habits, along with your exercise routine, can enhance both the physical and mental benefits. Nutrition is also important for fueling our bodies for exercise and the recovery process. Staying hydrated during workouts and throughout the day prevents dehydration. This also helps to promote optimal performance and enhance recovery. Having balanced meals and snacks that incorporate carbohydrates, protein, and healthy fats before and after workouts can also aid in performance and recovery. Avoid high fat foods before workouts as they can cause heartburn and indigestion. Try to choose protein rich foods after workouts to support muscle recovery. For more information on nutrition and exercise, schedule a consultation with us!

Overcoming Barriers

The benefits of exercise are maximized when it’s performed consistently. To do so, it’s important to find ways to stay active that are enjoyable to you and fit into your schedule. People may face other barriers when incorporating exercise into their routine, such as finding motivation, accessing facilities, physical limitations, and weather conditions. These barriers can be overcome with planning and determination! Exercise can be anything that you enjoy, this includes walking, running, dancing, or playing sports. To overcome time barriers, try scheduling workout times at the beginning of the week to fit them into your schedule. If your ability to access facilities is limited, try going for a walk or run or pulling up a workout video on YouTube to try in your living room! If physical limitations prevent you from exercising, you can perform seated exercises. For more guidance or help overcoming barriers to incorporating exercise into your routine, schedule a consultation!

Find What Works for You

Exercise has many benefits, both physically and mentally. To fully reap these benefits, it’s important to have an exercise routine that works best for you. This means having a routine that you enjoy and that fits your lifestyle. Remember to start small and increase your workouts as you go to avoid injury and promote consistency. Celebrate workout victories and congratulate yourself for progress that you make. If or when you have setbacks, learn from those experiences and make adjustments. Everyone’s exercise journey is different, so be kind to yourself and be proud of your individual successes!

 

For guidance on nutrition and exercise, contact us to set up a consultation!

Jalpa Sheth Nutrition & Wellness, LLC is a nutrition based private practice serving NY, NJ and coming soon FL. Our board certified registered dietitians can be instrumental in helping you attain optimized nutrition to help achieve your goals around health, fitness, sports, and/or mere weight management.

 

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Summer body
24 Apr
Diet, Fitness, Nutrition, weight loss

Three Food Habits to Implement Now to Get Ready for Summer 2023

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Summer 2023 is sneaking up on us – are you ready?! Usually, we get to the end of May, sometimes even June, and quickly Google “How to get a bikini body in 10 days.” Don’t wait until it’s too late. Start now! It takes 6-8 weeks to see a real change in your body. Starting at the end of May is too late to make real, sustainable changes. 

Beach body
But – don’t worry. The changes needed to get you ready for summer 2023 aren’t drastic. Too often, we’re told we need to restrict, restrict, restrict. No more eating out, no more carbs, no more sugar, etc. We try it and then fail within 10 or so days because it’s just not the way we’re meant to live. We either have families with birthday parties or we like to go out with friends. Sometimes it’s just a very busy schedule that makes it hard. 

If you make small, sustainable changes to your eating and lifestyle habits, you can get the summer body you’ve wanted and can be proud of all without sacrificing life events. 

These three tips will help you implement the changes needed to get you ready for summer 2023. 

 

  1. Eat more whole, nutrient-dense foods.

Yes, eat more, not less! More of the right types of food will help heal the inside so the outside looks healthy and happy. 

 

If you focus on eating whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains you won’t struggle with the restrict/binge cycle that fad diets often cause. These foods will help you feel fuller for longer, provide your body with essential nutrients, and can even boost your metabolism. 

 

So what are whole, nutrient-dense foods?

  • Whole grains – rice, whole grain pasta, oats, and quinoa are great options. These carbohydrates will give you energy and fiber to keep you fuller for longer. Which is just what you want when it comes to weight loss and health.
  • Lean Protein – chicken, fish, lean cuts or red meat, beans, lentils and tofu are all great options. 
  • Fruit – fresh fruit makes a fantastic snack. Berries are high in vitamins and minerals and are low in sugar. 
  • Vegetables – if you’re unsure if you like vegetables, try different methods of cooking. It can definitely improve the flavor and it’s a quick cooking method. Try to fill at least half of your plate with fruits and vegetables at each meal.

  1. 2. Cut back on processed and sugary foods.

While processed foods definitely have their place – they provide a quick and convenient option when you’re on the go – they should not be a staple in your everyday food intake if you’re aiming to lose weight or just to be healthy. And, outside of weight loss, they can leave you with an energy crash making you feel sluggish and lethargic the rest of the day. Processed and sugary foods are often high in calories and low in nutrients (vitamins and minerals) and can contribute to poor health. Overconsuming these types of foods will not serve your summer body goal. 

Examples of some easy swaps: 

  • Instead of a cinnamon roll for breakfast, make a packet of instant oats and add some fruit and cinnamon. 
  • Instead of a burger and fries for lunch, order a grilled chicken sandwich with a side of a baked potato or fruit cup. 
  • Instead of 3-4 slices of pizza for dinner, have 1 slice of pizza then pair it with a  grilled chicken salad. 
  • For dessert- berries, whipped cream, and a sprinkle of chocolate chips will cover the chocolate craving while giving your body a boost of antioxidants. 
  • And watch out for sugary drinks! Search Pinterest for some lower-calorie options for your favorite coffee drinks. 

Just like anything, having these types of “fun” foods is okay in moderation. But when the goal is to feel good for summer, make sure to lower your intake of these and focus on the foods that are going to keep you energized and feeling great. 

  1. 3. Stay hydrated.

In case you didn’t know, water is essential. Not just for weight loss and health, but for good skin, hair, digestion, and even energy. When you’re dehydrated, the body cannot function well. You will deal with effects such as dizziness, foggy thinking, constipation, and severe fatigue. 

water, hydrationWhen you do drink the water you need, the body can run much more efficiently. Motivation will be up, and you’ll want to put in the work to be healthy. Something as simple as getting your water in can keep you on the right path to a healthy lifestyle. A great goal to start with is half your body weight in ounces. 

Tips for getting in more water: 

  • Get a new water bottle. It’s fun and can keep you motivated. 
  • Set reminders on your phone. 
  • Add mint leaves, cucumbers, or freshly squeezed lemon  to keep it refreshing. 
  • Drink a glass of water before every meal. 

By implementing these three food habits now, you can set yourself up for success and feel your best when summer rolls around. Remember that small changes can make a big difference, so start small and build from there. Start by adding veggies to all lunches and dinners. Then swap out some of your desserts and mid-day snacks from packaged sweets to fruit and nuts. Grab a water bottle you love and keep it with you wherever you go. Small changes like this are easy to keep up with and can make a big difference over a few weeks’ time. 

 

If you want more guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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