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26 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, November 29, 2019

The hidden beneﬁts of water D

ehydration is a dangerous condition that can cause a host of complications and even prove fatal in severe cases. But as dangerous as dehydration can be, many cases are entirely preventable. The best way to prevent dehydration is to drink enough water. When the body does not take in as much water as it puts out, it can become dehydrated. People who live in warm climates or in elevated altitudes may lose more water than those who do not. In addition, water loss is accelerated during strenuous exercise, highlighting the emphasis men and women must place on drinking enough water during their workouts. But water does more for the body than prevent dehydration. The following are a handful of lesser known ways that water benefits the body. Water can help people maintain healthy weights. Dieting fads come and go, but water is a mainstay for people who want to control their caloric intake in an effort to maintain healthy weights. Water has zero calories, so reaching for a bottle or glass of water instead of a soda, lemonade or another caloric

beverage can help people keep the pounds off. A study from researchers at the University of Texas Health Science Center found that even diet soda enhances weight gain by as much as 41 percent. In addition, soda has been linked to conditions such as obesity, diabetes and tooth decay. No such association exists with water.

skin can be tricky, as the University of Wisconsin-Madison School of Medicine and Public Health notes that water will reach all the other organs of the body before it reaches the skin. But the school recommends applying a hydrating moisturizer within two minutes of leaving the bath or shower and drinking at least eight

Water helps to fight fatigue. The fatigue-fighting properties of water are another of its lesser known benefits. When the body is not adequately hydrated, it can experience muscle soreness. And fitness enthusiasts who do not drink enough water may notice their bodies require extensive recovery time after working out. Each of those consequences can be prevented by drinking enough water, and doing so can even improve performance, as studies have shown that just a 3 percent loss of body weight due to dehydration can cause as much as a 10 percent drop in performance level.

glasses of water a day to ensure the skin is getting enough water. Water helps the gastrointestinal tract. Water can help maintain normal bowel function. When the body lacks sufficient fluid, the colon will pull water from stools in an effort to stay hydrated. That can lead to constipation, a condition in which people experience difficulty emptying their bowels. By drinking enough water, people can ensure their colon will not have to pull water from stools to stay hydrated, thereby helping

Water can improve the appearance of the skin. Skin that does not get enough water can turn dry and flaky and feel tight. In addition, dry skin is more likely to wrinkle than adequately hydrated skin. Getting water to the

them stay regular. Water helps the body in myriad ways, many of which might surprise people unaware of just how valuable water

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COMPASSIONATE CARE MEETS STATE-OF-THE-ART TECHNOLOGY INTRODUCING DR. FIONA CONNOLLY

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The differences between hot and cold therapies I

nflammation can affect anyone, and those who have battled it likely have nothing positive to say. But while few people may associate inflammation with something good, inflammation is actually a process by which the body’s white blood cells and the substances those cells produce protect the body from infection at the hands of bacteria, viruses and other foreign organisms. While inflammation is protective by nature, sometimes an inflammatory response is triggered by mistake. When that happens, the body’s immune system, which is designed to protect the body, begins to damage its own tissues. The resulting symptoms of this faulty immune system response may include joint pain, joint stiffness, loss of function in the joints, and swelling of the joints. None of those symptoms are comfortable, and people suffering from them may be on the lookout for ways to alleviate their pain and suffering. While anyone battling persistent inflammation should speak with their physicians to explore their treatment options, a preliminary search of how to best treat inflammation will no doubt turn up information about heat therapy and cold therapy. The following breakdown should not replace a physician’s advice, but it can help patients battling inflammation better understand both treatment options.

Heat therapy According to the Merck Manual, a reference book for physicians and patients alike, heat works against inflammation by increasing blood flow and making connective tissues more flexible. Heat also can be used to combat edema, a condition characterized by an excess of fluid in the tissues of the body. Upon application, heat can temporarily reduce pain and alleviate stiffness in the joints. Heat also may temporarily relieve

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muscles spasms. The Cleveland Clinic notes that heat can be effective at relieving pain associated with worn-away cartilage in the joints because it eases chronically stiff joints and relaxes tight muscles. In addition, moist heat can relax painful neck spasms linked to nerves or blood vessels in the head or pain emanating from muscles in the neck. Heat can be applied via hot packs, infrared heat, paraffin baths, and hydrotherapy.

Cold therapy Cold therapy, sometimes referred to as “cryotherapy,” can relieve pain associated with inflammation that has developed recently. Cold can help numb tissues and relieve muscle spasms and can also be used to alleviate pain associated with injuries. The Merck Manual notes that ice bags or cold packs can be used to apply cold. In addition, fluids that cool by evaporation, including ethyl chloride, may be applied topically. Some medicines may interact with ethyl chloride spray, so inflammation sufferers should consult their physicians before applying such sprays. According to the Cleveland Clinic, ice can be used to calm flare-ups and numb pain associated with chronic, inflammatory arthritis. Ice also can ease inflammation and numb pain linked to pulled muscles or injured tendons. Pain and inflammation resulting from the stretching or tearing of ligaments in the joints may also be eased by applying ice to the affected area. Heat and cold therapies can effectively combat symptoms associated with inflammation, but such treatments should always be discussed with a physician before being instituted.

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Blank Slate Media Newspapers, Friday, November 29, 2019 • HEALTH, WELLNESS & BEAUTY

4 foods that can boost energy levels

1. Cashews: Cashews, which are high in magnesium, help to convert sugar into energy. Magnesium deficiency can lead to low energy levels, so nuts that are high in magnesium, including cashews, can provide that mid-afternoon jolt that some people are seeking. Cashews are high in calories, so it’s best for those looking to lose weight or maintain healthy weights to adhere to serving suggestion guidelines.

2. Skinless chicken: A study from researcher Judith Wurtman of the Massachusetts Institute of Technology Clinical Research Center found that alertness tends to increase when the brain produces the neurotransmitter dopamine and the hormone norepinephrine. Skinless chicken contains an amino acid known as tyrosine that helps in the production of both dopamine and norepinephrine. If skinless chicken is not available, other foods that may provide this same effect include fish, lean beef and eggs. In addition, lean meats like skinless chicken contain enough vitamin B to help ease insomnia.

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3. Salmon:

4. Beans:

Omega-3 fatty acids can help the body fight inflammation, which has been linked to a host of ailments, including chronic fatigue. Salmon is also high in protein, which can eliminate the mid- to late-afternoon hunger pangs that can derail healthy diets and contribute to weight gain.

Beans are loaded with fiber, and that’s a good thing for energy levels. Like magnesium, which can also be found in beans, fiber takes awhile to digest, extending the energy-boosting properties of foods loaded with fiber. In spite of the growing movement to eat and live healthier, many adults still do not include enough fiber in their diets. Men and women can consult with their physicians to determine how to make that happen, but eating more beans is a good start.

38 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, November 29, 2019

Understanding depression and its triggersd& symptoms any people periodically have bad days when they just seem to be in a bad mood. When a bad mood isn’t short-lived, this might be a potential indicator of depression. Depression is a common mental disorder that, according to the World Health Organization, affects more than 300 million people across the globe. The WHO notes that despite the fact that there are known and highly effective treatments for depression, fewer than half of those suffering from depression receive such treatments. Furthermore, in many countries, fewer than 10 percent of people with depression receive treatment. Learning about depression and how to recognize its symptoms may compel people battling it to seek treatment for this very common and treatable disorder.

Why do I have depression? Everyone has a bad day here or there, but people with depression may wonder why theirs are more than just a bad day. The WHO notes that depression is a byproduct of a complex interaction of social, psychological and biological factors. Exposure to adverse life events, such as unemployment, the death of a loved one or psychological trauma, can increase peoples’ risk of developing depression. Depression also may be caused by physical conditions. The WHO says cardiovascular disease can lead to depression.

What are the symptoms of depression? The Mayo Clinic notes that one in 10 people whose depression goes untreated commit suicide. That only highlights the importance of recognizing the symptoms of depression and acting once any have been identified or suspected. Symptoms can include: • Difficulty concentrating, remembering details and making decisions • Fatigue • Feelings of guilt, worthlessness and helplessness • Pessimism and hopelessness • Insomnia, early-morning wakefulness or sleeping too much • Irritability • Restlessness • Loss of interest in things once deemed pleasurable, including sex • Overeating or appetite loss • Aches, pains, headaches, or cramps that won't go away • Digestive problems that don’t get better, even with treatment • Persistent sad, anxious or “empty” feelings • Suicidal thoughts or attempts Anyone who has exhibited any of the aforementioned symptoms or even those who haven’t but suspect they might be suffering from depression should visit a physician immediately. The WHO notes there are a variety of treatments available to people who have been diagnosed with depression, and doctors will determine which might be the best for each patient. To make that determination, doctors may inquire about the duration and severity of symptoms as well as family history and whether or not the patient has a history of drug or alcohol abuse. Depression is a common mental disorder that too often goes undiagnosed. Seeking help the moment symptoms are detected or suspected can help people overcome the disorder.

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orkouts are a part of many peopleâ€™s daily routines. Some look forward to their exercise sessions, while others only commit after finding ways to make them as enjoyable as possible. For people who donâ€™t enjoy working out indoors, finding ways to exercise in the great outdoors can provide the incentives necessary to commit to daily workouts. Exercising outdoors is a great way to get some fresh air, but what about those days when the weather isnâ€™t so inviting? Lengthy periods of cold or inclement weather, which is common in fall and winter in many parts of the world, can interrupt daily routines and derail oneâ€™s fitness goals. However, there are ways to overcome inclement weather so outdoor workouts can be enjoyed year-round. Warm up for longer periods of time. Muscles typically require more time to warm up in cold weather than they do in warm weather. The Canadian Chiropractic AssociationTM notes that many people feel as though there muscles are noticeably stiffer in cold weather than in warm weather. This can make people who exercise in such weather more vulnerable to musculoskeletal injuries. One way to reduce that risk is to warm up for longer periods of time than you might in warm weather. For example, runners might want to walk slowly outdoors for several minutes before they begin jogging. Doing so can loosen and warm up muscles that are naturally stiff in cold weather.

Dress appropriately. The gear outdoor exercise enthusiasts wear can go a long way toward making cold weather workouts more enjoyable and safe. Layering clothing during cold weather workouts allows people to maintain steady body temperatures throughout a workout by removing layers as they heat up if they need to. Even though itâ€™s cold, your body will still sweat, so look for a wicking material that draws moisture away from your body. This is especially important for your core, as the outdoor recreation retailer The North FaceÂ® notes that blood pulls toward the chest and abdominal area, making this the warmest part of your body. Focus on keeping the extremities, including fingers, toes and nose, warm with materials like gloves and tall socks. Face masks can be helpful to cover the nose and neck, but make sure theyâ€™re made from breathable materials that wonâ€™t hold moisture. Reconsider your footwear and other support to improve balance. Frozen ground is not as easy to traverse as unfrozen ground, so look for footwear that provides added traction. Winter running shoes that come with studded soles might be necessary. Trekking poles also can help hikers gain traction on frozen or snow-covered trails. Outdoor workouts donâ€™t have to end when the weather gets cold. A few simple tricks can help people exercise outdoors throughout the year.