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Hydration Is the Key to Good Health
It’s not an exaggeration to say, “water is life.” Our bodies are two-thirds water, and it’s essential to maintain that level of hydration.
Drinking enough water each day delivers nutrients to cells, keeps joints lubricated, helps organs function properly, prevents infections, and regulates body temperature. It also helps us sleep better, think better, and improves our mood.
It’s been recommended that women drink around 11 cups of water a day and men drink 16. They don’t all have to be plain water. You can flavor it with a squeeze of orange, lime, lemon, or cucumber. Coffee and tea without cream and sugar works as well. Just make sure you’re not trying to hydrate with alcohol or sugary soft drinks. Those are worse for us.
Why Hydration Matters
Not drinking enough water can lead to multiple problems. These include:
Dehydration Risks
Everyone needs to have plenty of fluid, but anyone can get dehydrated. Some people are at greater risk of dehydration than others. They include:
- Babies and infants — Their low body weight makes them very sensitive to any fluid loss.
- Seniors — They don’t realize they are becoming dehydrated so they must constantly drink water.
- People with chronic illnesses — Some long-term illnesses like diabetes and alcoholism tend to dehydrate the patient.
- Athletes — They lose excessive amounts of fluid through sweat and sometimes forget to hydrate enough to recover.
Signs of Dehydration
There are physical and visual signs to let you know it is time to fuel up with some water. The visual sign is the color of your urine. Healthy urine should be clear to pale yellow. It should also be odorless. The darker it is and the stronger the smell, the more likely you need to hydrate.
Physical symptoms of dehydration include:
- Dizziness
- Dry mouth
- Headaches
- Lack of concentration
- Pain when urinating
- Tiredness
- Thirst
It can become serious if you don’t drink water following the warning signs. If it becomes severe and a medical emergency, symptoms will include:
- Failure to urinate for up to eight hours
- Lethargy
- Low level of consciousness
- Rapid pulse
- Weak pulse
- Seizures
It can become life threatening, especially in older people.
We’re Here for You
AltaMed can help you answer questions about taking care of yourself and the best things to put in your body. Our registered dieticians can develop personalized meal plans that will create better eating habits and a healthier lifestyle. This service is open to patients of all ages. Call (888) 499-9303 to get started.
It’s not an exaggeration to say, “water is life.” Our bodies are two-thirds water, and it’s essential to maintain that level of hydration.
Drinking enough water each day delivers nutrients to cells, keeps joints lubricated, helps organs function properly, prevents infections, and regulates body temperature. It also helps us sleep better, think better, and improves our mood.
It’s been recommended that women drink around 11 cups of water a day and men drink 16. They don’t all have to be plain water. You can flavor it with a squeeze of orange, lime, lemon, or cucumber. Coffee and tea without cream and sugar works as well. Just make sure you’re not trying to hydrate with alcohol or sugary soft drinks. Those are worse for us.
Why Hydration Matters
Not drinking enough water can lead to multiple problems. These include:
Dehydration Risks
Everyone needs to have plenty of fluid, but anyone can get dehydrated. Some people are at greater risk of dehydration than others. They include:
- Babies and infants — Their low body weight makes them very sensitive to any fluid loss.
- Seniors — They don’t realize they are becoming dehydrated so they must constantly drink water.
- People with chronic illnesses — Some long-term illnesses like diabetes and alcoholism tend to dehydrate the patient.
- Athletes — They lose excessive amounts of fluid through sweat and sometimes forget to hydrate enough to recover.
Signs of Dehydration
There are physical and visual signs to let you know it is time to fuel up with some water. The visual sign is the color of your urine. Healthy urine should be clear to pale yellow. It should also be odorless. The darker it is and the stronger the smell, the more likely you need to hydrate.
Physical symptoms of dehydration include:
- Dizziness
- Dry mouth
- Headaches
- Lack of concentration
- Pain when urinating
- Tiredness
- Thirst
It can become serious if you don’t drink water following the warning signs. If it becomes severe and a medical emergency, symptoms will include:
- Failure to urinate for up to eight hours
- Lethargy
- Low level of consciousness
- Rapid pulse
- Weak pulse
- Seizures
It can become life threatening, especially in older people.
We’re Here for You
AltaMed can help you answer questions about taking care of yourself and the best things to put in your body. Our registered dieticians can develop personalized meal plans that will create better eating habits and a healthier lifestyle. This service is open to patients of all ages. Call (888) 499-9303 to get started.
Get started with AltaMed
See how AltaMed Health Services can help your family grow healthy.
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Foods with Surprising Health Benefits
Go ahead. Have some chocolate. Drag it through some peanut butter. Maybe wash it down with a cup of coffee.
At some point you read an article or saw a news story encouraging you to give up these foods as being unhealthy. It’s simply not true. Over-indulging in these foods — just like over-indulging in anything — can be harmful over time. But there are plenty of foods you thought you needed to avoid that you can enjoy, in moderation.
Alcohol
Drinking alcohol must be done in moderation. One alcoholic beverage a day for women and two for men may help protect from heart disease, stroke, or diabetes. But the moderate consumption must include a healthy diet and regular exercise to get the greatest benefit.
Pork
It’s lean with less saturated fat than 30 years ago. Replacing beef and chicken with pork could help you lose weight and body fat. Tenderloin is a great, lean cut.
Popcorn
It’s a whole grain that’s loaded with fiber, which helps fill you up and keeps you regular. It also has vitamin B, manganese, and magnesium, and antioxidants, which may protect you against disease and cell damage. Don’t drown it in butter or cover it in salt.
Avocado
They’re loaded with good fat. The kind of fat that is linked to a healthy heart and good cholesterol levels. Eating avocados regularly can help your eyes and skin and may even help with belly fat.
Beef
Lean red meat with the fat trimmed away is an excellent source of protein, omega-3 fatty acids, vitamin B12, niacin, zinc, and iron. Eat it occasionally and in small portions and it’s been shown to lower the bad (LDL) cholesterol.
Chicken (Dark Meat)
Thighs and legs may have more fat, but they also have more minerals like iron, zinc, and selenium. There are more vitamins like A, B, and K. It’s also high in taurine, which breaks down fat and helps with inflammation and blood pressure.
Chocolate
Dark chocolate is the healthiest because it has the least sugar and is made mostly of cocoa and that’s where there are flavonoids. These plant chemicals may help protect against cell damage. They could also lower blood pressure, improve blood flow to the brain and heart, and make you less likely to have certain kinds of heart disease. Remember, only eat a little bit.
Eggs
They are rich in protein with a full range of B vitamins and amino acids. They also include vitamin D and selenium. They are NOT calorie dense, meaning they help you feel fuller longer.
Coffee
This can also be healthy when consumed in moderation. It can help reduce heart disease, help you process sugar, reduce your risk of Parkinson’s disease, help protect your liver, strengthen your DNA, reduce your risk of colon cancer, reduce the risk of Alzheimer’s disease, and reduce your risk of stroke. Just don’t load it up with a lot of sugar and creamer.
Dairy
The full-fat variety isn’t likely to raise your risk of obesity, heart disease, stroke, or diabetes if it’s part of a balanced diet. Foods like yogurt, whole milk, and brie can be good for you. Just watch the calories or they will pile up.
Pasta
Pasta fills you up, it’s a good source of energy, is low in salt, and low in fat. Just don’t cover it with heavy sauces. Try whole-grain pastas for an even healthier alternative.
Potato Salad
Cooled potatoes have something called “resistant starch,” which acts like fiber and can help keep you regular and your gut healthy. Potatoes — whether hot or cold — have lots of nutrients, like potassium and magnesium. Choose low-fat, low-calorie mayonnaise for potato salad.
Honey
It may be full of sugar, but it’s a natural sweetener with plenty of antioxidants to protect your cells. It’s also good for inflammation. It mixes well with the bacteria in your gut which helps with digestion. Local honey can also help with allergies.
Peanut Butter
It may have saturated fat, but it’s 80% unsaturated fat, which isn’t bad. Eating nuts or peanut butter regularly reduces the risk of heart disease or type 2 diabetes. It also has potassium. Get it unsalted for a healthier option.
Frozen Veggies
They’re affordable, convenient, and they have the same benefits as fresh vegetables. They may even be better because you can store them, so stock up when you can.
Dietician Consultations Available
No matter your age, what you eat has a huge effect on your overall health. Healthy eating isn’t hard – especially when you have someone to empower you to make good decisions and teach you how healthy food can be delicious. Our registered dietitians provide individually tailored nutrition plans to members of every age.
Patients with the following are encouraged to see a dietitian: diabetes, heart-related conditions, those considering bariatric surgery, pregnancy, gastrointestinal-related conditions, and patients with any other nutrition-related condition.
This program is available to all AltaMed patients at no cost. Ask your doctor for a referral or call (888) 499-9303 to enroll.
Go ahead. Have some chocolate. Drag it through some peanut butter. Maybe wash it down with a cup of coffee.
At some point you read an article or saw a news story encouraging you to give up these foods as being unhealthy. It’s simply not true. Over-indulging in these foods — just like over-indulging in anything — can be harmful over time. But there are plenty of foods you thought you needed to avoid that you can enjoy, in moderation.
Alcohol
Drinking alcohol must be done in moderation. One alcoholic beverage a day for women and two for men may help protect from heart disease, stroke, or diabetes. But the moderate consumption must include a healthy diet and regular exercise to get the greatest benefit.
Pork
It’s lean with less saturated fat than 30 years ago. Replacing beef and chicken with pork could help you lose weight and body fat. Tenderloin is a great, lean cut.
Popcorn
It’s a whole grain that’s loaded with fiber, which helps fill you up and keeps you regular. It also has vitamin B, manganese, and magnesium, and antioxidants, which may protect you against disease and cell damage. Don’t drown it in butter or cover it in salt.
Avocado
They’re loaded with good fat. The kind of fat that is linked to a healthy heart and good cholesterol levels. Eating avocados regularly can help your eyes and skin and may even help with belly fat.
Beef
Lean red meat with the fat trimmed away is an excellent source of protein, omega-3 fatty acids, vitamin B12, niacin, zinc, and iron. Eat it occasionally and in small portions and it’s been shown to lower the bad (LDL) cholesterol.
Chicken (Dark Meat)
Thighs and legs may have more fat, but they also have more minerals like iron, zinc, and selenium. There are more vitamins like A, B, and K. It’s also high in taurine, which breaks down fat and helps with inflammation and blood pressure.
Chocolate
Dark chocolate is the healthiest because it has the least sugar and is made mostly of cocoa and that’s where there are flavonoids. These plant chemicals may help protect against cell damage. They could also lower blood pressure, improve blood flow to the brain and heart, and make you less likely to have certain kinds of heart disease. Remember, only eat a little bit.
Eggs
They are rich in protein with a full range of B vitamins and amino acids. They also include vitamin D and selenium. They are NOT calorie dense, meaning they help you feel fuller longer.
Coffee
This can also be healthy when consumed in moderation. It can help reduce heart disease, help you process sugar, reduce your risk of Parkinson’s disease, help protect your liver, strengthen your DNA, reduce your risk of colon cancer, reduce the risk of Alzheimer’s disease, and reduce your risk of stroke. Just don’t load it up with a lot of sugar and creamer.
Dairy
The full-fat variety isn’t likely to raise your risk of obesity, heart disease, stroke, or diabetes if it’s part of a balanced diet. Foods like yogurt, whole milk, and brie can be good for you. Just watch the calories or they will pile up.
Pasta
Pasta fills you up, it’s a good source of energy, is low in salt, and low in fat. Just don’t cover it with heavy sauces. Try whole-grain pastas for an even healthier alternative.
Potato Salad
Cooled potatoes have something called “resistant starch,” which acts like fiber and can help keep you regular and your gut healthy. Potatoes — whether hot or cold — have lots of nutrients, like potassium and magnesium. Choose low-fat, low-calorie mayonnaise for potato salad.
Honey
It may be full of sugar, but it’s a natural sweetener with plenty of antioxidants to protect your cells. It’s also good for inflammation. It mixes well with the bacteria in your gut which helps with digestion. Local honey can also help with allergies.
Peanut Butter
It may have saturated fat, but it’s 80% unsaturated fat, which isn’t bad. Eating nuts or peanut butter regularly reduces the risk of heart disease or type 2 diabetes. It also has potassium. Get it unsalted for a healthier option.
Frozen Veggies
They’re affordable, convenient, and they have the same benefits as fresh vegetables. They may even be better because you can store them, so stock up when you can.
Dietician Consultations Available
No matter your age, what you eat has a huge effect on your overall health. Healthy eating isn’t hard – especially when you have someone to empower you to make good decisions and teach you how healthy food can be delicious. Our registered dietitians provide individually tailored nutrition plans to members of every age.
Patients with the following are encouraged to see a dietitian: diabetes, heart-related conditions, those considering bariatric surgery, pregnancy, gastrointestinal-related conditions, and patients with any other nutrition-related condition.
This program is available to all AltaMed patients at no cost. Ask your doctor for a referral or call (888) 499-9303 to enroll.
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The Good and the Bad of Caffeine for Your Teen
It can be easy to forget that caffeine is a drug. It is specifically a stimulant. Just like other more dangerous stimulants — methamphetamine, cocaine, amphetamine, nicotine — it can be highly addictive.
That caffeine jolt is why some people can’t start their day without that first cup of coffee. They need the caffeine to help “get them going.”
People who try to eliminate caffeine from their routine can find themselves going through withdrawal. Symptoms include headaches, fatigue, anxiety, difficulty concentrating, and irritability. Now, imagine that in your teen.
Marketing caffeinated sodas to adolescents and teens is common practice. Today there are so many more caffeinated options, including sugary coffees and energy drinks. Those may be fine to enjoy occasionally, but too much of a good thing is still too much.
What Is the Right Amount?
Numerous factors go into determining the “right” amount of caffeine to consume. Weight and other health conditions are the biggest determinants. Up to 400 milligrams a day — or four cups of brewed coffee — is safe for most healthy adults.
Adolescents aged 12 to 18 should not have more than 100 mg of caffeine a day, according to the American Academy of Pediatrics. That’s a cup of coffee or two to three cans of soda. More than that and you risk:
- Insomnia
- Anxiety
- Hyperactivity
- Headaches
- Dizziness
Let’s Talk About Energy Drinks
These have become the go-to source of energy for busy students who are trying to stay on top of their studies while juggling so many different activities. They are branded with names like Amp, Bang, Monster, Venom, and Rockstar.
Some are sold as drinks with 70 to 240 mg of caffeine, and there are the “energy shots,” which can have 113 to 200 mg of caffeine. The drinks can also contain ingredients like sugars taurine, and guarana, which is another source of caffeine.
They can help increase alertness, energy, and attention. But the potential effects on blood pressure, heart rate, and breathing can be dangerous.
According to the National Center for Complementary and Integrative Health, energy drink-related emergency room visits doubled from 2007 to 2011. In 2011, 1 in 10 resulted in hospitalization. That year, 42% of all energy drink-related emergency room visits involved combining energy drinks with alcohol or drugs.
Potential Dangers
Nearly 1,500 kids aged 12 to 17 took a trip to the ER for an energy drink-related emergency in 2011. The dangers include:
- Dehydration
- Heart complications
- Anxiety
- Insomnia
The American Academy of Pediatrics says children and teens should avoid energy drinks entirely.
Other Caffeine Sources
Sodas, coffee, tea, and energy drinks are the big sources of caffeine. But it also shows up in other foods and even some personal-care products. They include:
- Chocolate
- Coffee-flavored foods
- Snack foods, like energy bars
- Lip balms
- Skincare products like some eye creams, scrubs, and moisturizers
- Weight-loss supplements
Find Alternatives
The best source of energy for adolescents and teens is sleep. Getting enough sleep is vital for the healthy development of young minds and bodies. Consuming caffeine only inhibits getting enough sleep.
Having a healthy diet rich in fruits, vegetables, and lean proteins can help maintain a steady stream of energy without the peaks and crashes that come from consuming too much caffeine.
Having a relationship with your AltaMed pediatrician is a good first step in raising a healthy and energetic child. We also have a host of wellness programs to get the entire family on a path to physical fitness and healthy food choices.
Call AltaMed at (877) 462-2582 to get stared with us today.
It can be easy to forget that caffeine is a drug. It is specifically a stimulant. Just like other more dangerous stimulants — methamphetamine, cocaine, amphetamine, nicotine — it can be highly addictive.
That caffeine jolt is why some people can’t start their day without that first cup of coffee. They need the caffeine to help “get them going.”
People who try to eliminate caffeine from their routine can find themselves going through withdrawal. Symptoms include headaches, fatigue, anxiety, difficulty concentrating, and irritability. Now, imagine that in your teen.
Marketing caffeinated sodas to adolescents and teens is common practice. Today there are so many more caffeinated options, including sugary coffees and energy drinks. Those may be fine to enjoy occasionally, but too much of a good thing is still too much.
What Is the Right Amount?
Numerous factors go into determining the “right” amount of caffeine to consume. Weight and other health conditions are the biggest determinants. Up to 400 milligrams a day — or four cups of brewed coffee — is safe for most healthy adults.
Adolescents aged 12 to 18 should not have more than 100 mg of caffeine a day, according to the American Academy of Pediatrics. That’s a cup of coffee or two to three cans of soda. More than that and you risk:
- Insomnia
- Anxiety
- Hyperactivity
- Headaches
- Dizziness
Let’s Talk About Energy Drinks
These have become the go-to source of energy for busy students who are trying to stay on top of their studies while juggling so many different activities. They are branded with names like Amp, Bang, Monster, Venom, and Rockstar.
Some are sold as drinks with 70 to 240 mg of caffeine, and there are the “energy shots,” which can have 113 to 200 mg of caffeine. The drinks can also contain ingredients like sugars taurine, and guarana, which is another source of caffeine.
They can help increase alertness, energy, and attention. But the potential effects on blood pressure, heart rate, and breathing can be dangerous.
According to the National Center for Complementary and Integrative Health, energy drink-related emergency room visits doubled from 2007 to 2011. In 2011, 1 in 10 resulted in hospitalization. That year, 42% of all energy drink-related emergency room visits involved combining energy drinks with alcohol or drugs.
Potential Dangers
Nearly 1,500 kids aged 12 to 17 took a trip to the ER for an energy drink-related emergency in 2011. The dangers include:
- Dehydration
- Heart complications
- Anxiety
- Insomnia
The American Academy of Pediatrics says children and teens should avoid energy drinks entirely.
Other Caffeine Sources
Sodas, coffee, tea, and energy drinks are the big sources of caffeine. But it also shows up in other foods and even some personal-care products. They include:
- Chocolate
- Coffee-flavored foods
- Snack foods, like energy bars
- Lip balms
- Skincare products like some eye creams, scrubs, and moisturizers
- Weight-loss supplements
Find Alternatives
The best source of energy for adolescents and teens is sleep. Getting enough sleep is vital for the healthy development of young minds and bodies. Consuming caffeine only inhibits getting enough sleep.
Having a healthy diet rich in fruits, vegetables, and lean proteins can help maintain a steady stream of energy without the peaks and crashes that come from consuming too much caffeine.
Having a relationship with your AltaMed pediatrician is a good first step in raising a healthy and energetic child. We also have a host of wellness programs to get the entire family on a path to physical fitness and healthy food choices.
Call AltaMed at (877) 462-2582 to get stared with us today.