Drink More Water ... and Drink More Water!

With the Summer Months in full swing, MedFN wants to make sure you have all of the facts about the causes and dangers of dehydration. You might be surprised about some of this too!

Why is Water so Important? (Taken from AssociatedContent.com – March 5, 2008)

More than half of the human body is composed of water, making it essential to maintaining health: adults have approximately 60% body weight in water, infants have approximately 70% water weight, small children have more than adults but less than infants, and the elderly have slightly less than that of the average adult. Water is a component of every tissue, muscle, bone, and cell in the body, although the portion of water may vary according to the location and function in the body. (Grosvenor & Smolin, 2006)

A human can live about eight weeks without food, but only a few days without water. Water is so vital to the body's health and wellbeing that the body uses devices to regulate its consumption and elimination. One such device is the thirst sensation. Thirst sensations are signals from the brain that cause a dry mouth; however, one should not wait until one feels thirsty to drink, because by the time one feels thirsty, water loss can impede performance, particularly in athletes.

Water losses through urination are regulated by the kidneys. The pituitary gland secrets an antidiuretic hormone (ADH) that will cause the kidneys to reabsorb water instead of releasing it into the urine if the ratio of water and dissolved particles (electrolytes, toxins, etc.) are out of balance. ADH can only do so much, if a lot of wastes are in the blood, they must be excreted, which mean water loss. The body does not regulate water loss in sweat, feces, or evaporation (loss through skin and exhalation). (Grosvenor & Smolin, 2006)

Unlike the camel, the human cannot store water in the body for use when water supplies are limited; water is constantly being lost from evaporation and urination, meaning that water must be consumed regularly. The increased production of ketones and urea during weight loss must be eliminated through urination, thus increasing the body's need for water. Physical activity and a diet high in sodium or fiber also increase the body's need for water. (Grosvenor & Smolin, 2006)

Zelman says that most water (80%) is obtained through the liquids consumed, but a significant amount (20%) is derived from foods; the 20% derived from food sources can be surprising, for instance: lettuce is 95% water, broccoli is 91% water, orange juice is 88% water, a carrot is 87% water, and an apple is 84% water. Heat, humidity, illness, weight loss, and physical activity increase the body's needs for fluids. (Zelman, 2006)

The previous recommendation for eight 8-ounce glasses of water per day has been debunked: a study published by the American Journal of Physiology in 2002 says that any liquids consumed can count toward the daily liquid needs and recommends that healthy adults, not regularly performing rigorous activities or living in extreme temperatures, should simply drink when thirsty; and the Institute of Medicine released new recommendations for liquid consumption in 2004 for women to have 91 ounces (over 11 cups) and men 125 ounces (15 cups) per day from fluids and food sources. This means that most women need to drink around nine cups of water or other liquid (the other two cups are derived from food sources) and most men need to drink roughly 12.5 cups per day of water or any other liquid; however, water is the superior choice. (Zelman, 2006)

Water provides many functions in the body that regulate and maintain good health. For instance, water lubricates eyes to wash out debris, and saliva to moisten the mouth during swallowing and chewing of food, reducing complications such as choking. Water also cushions joints from impacts, and is a large constituent of the blood which is responsible for the delivery of nutrients and oxygen as well as the elimination of waste products. Water allows for the dissolution and distribution of glucose and many other valuable nutrients and minerals throughout the body. (Grosvenor & Smolin, 2006)

Water also regulates the body temperature through several processes. When the body's temperature rises, the skin gets a flushed appearance due to the increased blood flow that allows for the release of heat through the release and evaporation of sweat. In cold temperatures, the opposite occurs; blood vessels are constricted to reduce heat loss. (Grosvenor & Smolin, 2006)

When the body does not get the amounts of water it needs, the body becomes dehydrated. The first symptoms of dehydration are thirst, dry eyes, dry mouth, darkened urine, headache, fatigue, and loss of appetite; additional losses alters the ability to think and perform physical tasks. Late stage dehydration symptoms include inability to concentrate, confusion, nausea, and disorientation. Grosvenor & Smolin (2006) warn that, "a loss of about 10 to 20% of body weight as water can be fatal" (p. 286).

At the opposite end of the spectrum, too much water consumption, also known as water toxicity, can dilute electrolytes in the blood. Water toxicity early symptoms are similar to alcohol intoxication and dehydration symptoms and include disorientation, nausea, muscle cramps, confusion, and slurred speech. Late stage water toxicity can cause coma, seizure, and death. Drinking water that also contains small amounts of sodium and sugar when exercising for one hour or longer can prevent water toxicity. (Grosvenor & Smolin, 2006)

Sodium, potassium, and chloride are electrolytes that conduct electrical currents to transmit nerve impulses, muscle contraction, regulate fluid levels, and maintain the acid/base balances. Sodium and potassium are responsible for major positive extracellular ion, nerve transmission, muscle contraction, and fluid balances. Chloride is responsible for major negative extracellular ion and fluid balance. Sodium is derived primarily from table salt and processed foods; muscle cramps can indicate a sodium deficiency. Potassium is derived primarily from fresh fruits and vegetables, whole grains, milk, and meats; a potassium deficiency can cause an irregular heartbeat, fatigue, and muscle cramping. Chloride is derived primarily from table salt and processed foods. A deficiency in chloride is unlikely to happen. The body closely controls and balances these and other electrolytes. (Grosvenor & Smolin, 2006)

The diet consisting primarily of processed foods is high in sodium content but low in potassium which is derived primarily from fresh fruits and vegetables. An excess of potassium can kill you by literally causing the heart to stop beating. An excess of salt contributes to high blood pressure in those individuals who are salt-sensitive and can cause bone loss due to loss of calcium. (Grosvenor & Smolin, 2006)

Alcohol and caffeine can have a tremendous affect on hydration levels. Alcohol blocks the ADH (antidiuretic hormone) activity producing the effects described as a "hangover," but is actually due to Alcohol increases the risk for phosphorus and magnesium deficiencies, high blood pressure, and loss of bone mass. Caffeine, in a manner similar to alcohol, increases urination which increases the risk of dehydration. (Grosvenor & Smolin, 2006)

Maintaining proper hydration is important to one's health and wellbeing. Tips to prevent oneself from becoming dehydrated include: drinking at regular intervals; drinking extra water on hot days and during strenuous physical activity; drink before, during, and after exercise; reduce salt intake by not adding salt during the cooking phase, use spices to flavor foods, limit salty snacking and salty sauces such as soy sauce; and eat more fresh vegetables, fruits, and whole grains. (Grosvenor & Smolin, 2006)


References

Grosvenor, M. B., & Smolin, L. A. (2006). Nutrition: Everyday choices. New Jersey: John Wiley & Sons, Inc.

Zelman, K. M. (2006). The Wonders of Water. WebMD Feature.

Don’t Waste the Great Weather! Get Moving During National Physical Fitness and Sports Month.

MedFN is teaming up with the President’s Council on Physical Fitness and Sports to Get Active and Fit.

May is National Physical Fitness and Sports Month. This year, MedFN joins the President’s Council on Physical Fitness and Sports to challenge Americans to get moving for health and to get active and fit during May Month.

“With Summer upon us, this is the best time of the year to head outside, get to the gym, dive in the pool for some laps, join a social sports league or just hit the pavement with your running / walking shoes. And just to be safe, make sure you have your MedFN ID Card with you.”

Kem Gursoy, Founder of MedFN

According to Melissa Johnson, executive director of the President’s Council on Physical Fitness and Sports, which started National Physical Activity and Sports Month in 1983, “Americans of all ages need to incorporate more movement into their daily lives. Adults need at least 30 minutes of activity 5 days each week. This can be done by choosing to bike or walk instead of driving, taking stairs instead of elevators, or pushing a lawnmower instead of riding one. Children need at least 60 minutes of daily active play. They need to run, climb, jump, and just get up and move around, away from their desks, the television and computer games.”

Twenty minutes of vigorous physical activity three times a week, such as sports, aerobics, working out in the gym, and running have added health benefits. Johnson says, “But it’s important to understand that you don’t need to sweat in a gym or run a marathon to reap the health benefits of daily physical activity. Even 30 minutes a day, broken up into shorter increments of ten or fifteen minutes, can greatly improve your health.”

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For information about the President’s Council on Physical Fitness and Sports, go to www.fitness.gov. To start a physical activity and fitness program, log on to www.presidentschallenge.org and sign up to take the President’s Challenge.

Alcohol

Alcohol Abuse… Know the Signs.

With the immense pressures and challenges we all have to face in today’s uncertain economy, this month’s MedFN newsletter is dedicated to supporting the powerful efforts to build awareness of the ever-present threat and consequences Alcohol Abuse is inflicting across the country.

While Alcoholism has been a known disease for decades that has torn apart families, ruined friendships and destroyed successful careers, there still remains a number of major misunderstandings about Alcoholism of which we encourage everyone to be vigilant.

What might seem benign and “normal” can rapidly and tragically spiral out of control if ignored or dismissed in its early stages.

The following information is taken from the official web site of the U.S. Department of Health & Human Services and SAMHSA’s Clearinghouse for ALCOHOL & DRUG INFORMATION

http://ncadi.samhsa.gov/seasonal/aprilalcohol/

APRIL IS NATIONAL ALCOHOL AWARENESS MONTH!

When many people think of alcohol abusers, they picture teenagers sneaking drinks before high school football games or at unsupervised parties. However, alcohol abuse is prevalent within many demographic groups in the United States. People who abuse alcohol can be:

College students who binge drink at local bars.
Pregnant women who drink and put their babies at risk for fetal alcohol syndrome.
Professionals who drink after a long day of work.
Senior citizens who drink out of loneliness.

The STATISTICS: In 2007, more than one fifth (23.3 percent) of persons aged 12 or older participated in binge drinking at least once in the 30 days prior to taking SAMHSA's National Survey on Drug Use and Health (NSDUH). This translates to about 57.8 million people. The rate in 2007 is similar to the rate in 2006 (23.0 percent).

Warning Signs of Alcohol Abuse
If you answer "yes" to any of the following questions, you may have a problem with alcohol:

Do you drink alone when you feel angry or sad?
Does your drinking ever make you late for work?
Does your drinking worry your family?
Do you ever drink after telling yourself you won't?
Do you ever forget what you did while drinking?
Do you get headaches or have a hangover after drinking?

If you suspect that you might have a drinking problem, or you know someone who abuses alcohol, please contact SAMHSA’s Health Information Network at: Call 1-877-SAMHSA-7

The following free publications also will provide you with additional information about the hazards of drinking alcohol:

See more Resources Below:

ALCOHOL AWARENESS and GETTING HELP… Other Great Resources

Surgeon General’s Call To Action To Prevent And Reduce Underage Drinking A Guide to Action for Families

Surgeon General’s Call To Action To Prevent And Reduce Underage Drinking A Guide to Action for Communities

Surgeon General’s Call To Action To Prevent And Reduce Underage Drinking A Guide to Action for Educators

Underage Drinking: Myths vs Facts

Get Connected! Toolkit (Linking Older Adults With Medication, Alcohol, and Mental Health Resources)

Alcohol Treatment and Adolescents

The Role of Parents in Preventing and Addressing Underage Drinking

Tips for Teens: The Truth About Alcohol

Recovery Month Webcast: Alcohol Awareness Month: Recovery- It's a Family Affair and Everyone's Invited

Straight Facts About Alcohol

How to Get Help

What Families Can Do To Prevent and Intervene With Alcohol and Drug Problems

How Can I Tell if a Friend or Loved One Has a Problem with Alcohol, or Other Illicit Drugs?

Diabetes

Diabetes… Know the Enemy.

This month’s MedFN newsletter is dedicated to supporting the American Diabetes Association’s powerful efforts to build awareness of the growing threat and catastrophic impact Diabetes is inflicting across the country.

While Diabetes has been a known disease for decades, there still remains a number of major misunderstandings about Diabetes that we encourage everyone to read.

The following information is taken from the official web site of the American Diabetes Association ( www.diabetes.org )


American Diabetes Alert Day

The 21st annual American Diabetes Alert Day is Tuesday, March 24, 2009.

The American Diabetes Alert Day is a one-day, “wake-up” call to inform the American public about the seriousness of diabetes. The American Diabetes Association encourages people to take the Diabetes Risk Test and find out if they, or their loved ones, are at risk for developing type 2 diabetes. Observed on the fourth Tuesday of every March, Why is Diabetes Alert Day important?

* 23.6 million children and adults in the U.S. have diabetes
* Nearly one-quarter of those do not know they have diabetes
* One in five Americans is at risk for developing type 2 diabetes


Early Diagnosis Can Make the Biggest Difference

For many, diagnosis may come seven to ten years after the onset of the disease. Therefore, early diagnosis is critical to successful treatment and delaying or preventing some of its complications such as heart disease, blindness, kidney disease, stroke, amputation and death.


Risk Factors

Type 2 Diabetes is a major risk for people with the following characteristics:

* Overweight
* An under-active, sedentary lifestyle
* Over the age of 45
* African Americans, Latinos, Native Americans, and people who have a family history of the disease are at an increased risk for type 2 diabetes.

Take the Test!

The Diabetes Risk Test shows users whether they are at low, moderate, or high risk for diabetes. If they are at high risk, they are encouraged to schedule an appointment with their healthcare provider.

On Diabetes Alert Day, the American Diabetes Association will "Sound the Alert" about the dangers of diabetes. To help people better recognize their own risk for type 2 diabetes, the American Diabetes Association encourages the public to take the Diabetes Risk Test which requires users to answer simple questions about weight, age, family history and other potential risk factors for diabetes.

Heart Health

How healthy is your heart?

February is national heart health month, and there are some simple but effective things that can help you maintain optimal heart health. These simple suggestions take only a few minutes to read, but could make a lifetime of difference for you.


Diet and Lifestyle

A consistent, healthy diet and lifestyle can be your best defense against heart disease, but many of us surrender to the "misconception" that it is too difficult to achieve. The fact is however, that the hardest part of making positive changes in your diet and lifestyle is your fundamental decision to make the commitment. Take comfort knowing that the many risk factors for heart disease can be prevented or controlled, and it usually does not take long to actually see and feel the benefits of:

- Maintaining a Balanced Diet
- Exercising to manage stress and maintain your optimal weigh
- Not Smoking
- Not using drugs
- Maintaining a Balanced Diet

Here are some general guidelines and recommendations:

- Dairy Products - Select fat-free, 1% fat, and low-fat dairy products.
- Trans Fat Alert - Reduce and / or eliminate your consumption of foods that contain partially hydrogenated vegetable oils.
- Dietary Cholesterol Reduction - Set a goal of eating foods with less than 300 mg of cholesterol each day.
- Reduce intake of anything with high sugar content.
- Drink more water. Proper water consumption delivers enormous benefits for heart health and many other aspects of your overall health.
- Choose and prepare foods with little or no salt. Your goal should be to eat less than 2,300 mg of sodium per day (or less than 1,500 mg if you are in a higher risk group for high blood pressure).
- If you drink alcohol, drink in moderation. No more than one drink per day if you're a woman and two drinks per day if you're a man.
- Limit the size of your meal portions - Even if something is healthy, it does not mean you can eat more of it. Besides you'll feel better after you eat.


Lifestyle - Exercise

Exercise is critical to maintaining a healthy heart, but before you start any exercise regime, make sure you have seen your doctor, and are healthy enough to begin. Some of the many benefits of an exercise program are that it can help lower your cholesterol level, reduce stress, help maintain one's body weight and reduce depression. Your overall quality of life increases significantly with a balanced exercise program.


No Smoking. No Drugs

Plain and simple, it is extremely important to your overall heart health that you do not smoke or utilize drugs. Today is never too soon to quit, and you will thank yourself for never engaging or stopping such unhealthy habits.

I urge everyone who has read this valuable information to share it with their families' and friends. Please let them know that this newsletter is but only one of the valuable services Med File Now, Inc. (MedFN) provides for its members. Encourage everyone to take the tour, join and take part in sharing this vision, so we may all benefit.

National Blood Donor Month (January 2009)

Typically with January being the first month of the year, I would be writing a newsletter about New Year’s resolutions. I would focus on topics such as how we can set healthy goals and how to achieve them. But, this year I want to talk about setting a goal that will help other people.

During times of crisis people may require blood throughout the year. Blood bank supplies can be reduced to critical levels and could result in shortages. January 2009 is National Blood Donor Month. I am urging people to consider, as one of their New Year’s resolutions, to become a blood donor. This time of the year the blood banks will see a reduction in supply for two reasons. Primarily, this is due to people typically staying in more during the cold weather. Secondarily, over the holidays people do a lot of traveling and are not available to give blood in their usual location.

Approximately 39,000 units of blood are required every day in our country to service our hospitals and emergency treatment facilities. This life saving blood helps victims of accidents, but is routinely administered to patients with cancer, organ transplants and other diseases. The goal of National Blood Donor Month is to help ensure that blood is available to patients at all times.

Not everyone may be eligible to be a blood donor, but if you are it should be something that you would consider. I personally have been a donor and a recipient. I did not think too much of the impact it could have when I donated my blood. As a recipient, I was so grateful to whoever that person was who made the decision to give.

Also remember on your Med File Now® (MedFN®) account you can have your blood type listed for any emergency. If you do not have an account just go to www.medfn.com and sign up so you will be ready for those unexpected emergencies.

Cold Weather Health

December is a festive time of year but it is also the start of the coldest weather. Whether you are accustomed to the cold or not you should always be aware of prolonged exposure. Serious health conditions can occur such as frostbite and hypothermia. These two conditions can lead to loss of limbs and or death.

Frostbite

Frostbite which is caused by freezing temperatures, injures the body. There is a higher risk with people that have reduced blood circulation and those who dress improperly for extremely cold temperatures. It most often affects the extremities such as the nose, ears, cheeks, chin, fingers or toes. Frostbite warning signs are the loss of feeling such as numbness, pain and a waxy feeling to the skin. Also, frostbite can change the color of the skin to gray, white or yellow. Seek medical attention immediately if you have these symptoms. Frostbite can permanently damage the body and severe cases can lead to amputation.

What to Do

Do not walk on frostbitten feet or toes when possible and get into a warm room immediately. Immerse the affected area in warm water comfortable to the touch, not too hot. You can even use body heat for the affected area, but do not massage this area. This can cause more damage. These numb areas can be easily burned so do not use a heating pad, heat lamp, a stove, fireplace, or radiator for warming.

Hypothermia

Hypothermia is when your body begins to lose heat faster than it can be produced. People who are most susceptible to hypothermia are people who remain outdoors for long periods in extremely cold temperatures. Also, the elderly and infants in cold bedrooms are at risk. Hypothermia can also occur with cool temperatures (above 40°F). Some of these cool temperature types are typically associated with moisture such as sweat, rain or submersion in cold water. Recognizing the symptoms of hypothermia can prevent a serious medical condition or even save your life. Some early warning signs are severe shivering, exhaustion, dizziness, slurred speech and confusion. If you are experiencing these symptoms seek medical attention immediately.

What to Do

To confirm the condition of hypothermia the body temperature of the victim will drop below 95°F, which is considered an emergency, seek medical attention immediately for this individual. If medical care is not yet available these are steps that can help reverse this condition. Move the victim into a warm location and remove any wet clothing. Start by warming the center of the body first. The protocol is to start with the chest, neck, head, and groin. Ways of warming the body externally are with warm loose dry layers of blankets, clothing, towels and sheets or with skin-to-skin contact. Internally you can increase the body temperature by administering warm beverages, but do not give alcoholic beverages. In addition, do not try to give beverages to an unconscious person. As the body normalizes, keep the person dry and wrapped in a warm blanket, which includes the head and neck region. In severe cases the victim may become unconscious and may not appear to have a pulse or to be breathing, this victim may even appear dead. In these severe cases, while the victim is being warmed CPR should be performed. CPR should continue until the victim responds or medical personnel arrive. Even though a hypothermia victim appears dead, you should always follow these steps.

To ensure additional safety, it is always a good practice to have your Med File Now® (MedFN®) ID card with you at all times. If you have a loved one that may become a victim of hypothermia, you should advise them to establish a Med File Now® (MedFN®) account. Simply tell them to go to www.medfn.com to take the tour and join. This valuable service provides your loved ones the security that you would want them to have.