In this article, Certified Wellness Coach & Lifestyle Physician Dr. Sandeep Jassal explains in a simple language about the amazing 7 Health Benefits of Drinking Enough Water.
Drinking enough water is essential for good health. This habit can potentially help you prevent many health conditions and even manage many diseases better. It is often an ignored aspect of our diet & lifestyle with all the attention on so many other things people seldom remember to drink water that often to fulfill their body’s biological needs of water.
60% of your body is composed of water. The vital biological processes of bodily fluids include the production of saliva, digestion, absorption, circulation, transportation of nutrients, and regulation of body temperature within the normal range.
In the regulation of the fluid levels in the body, the pituitary gland(also called the master gland) a pea-sized gland situated in your head just beneath the brain and behind the nose bridge, communicates with your kidneys and tells it how much water to shunt out of the body as urine or how much fluid to hold on for reserves.
When your body is low on fluids, the brain’s mechanism sends signals to the body’s thirst mechanism. And unless you are on some medications that are supposed to make you feel thirsty, you should listen to what your body is telling you and drink fluids in the form of water, milk, juice, coffee, anything except alcohol.
Given below are the 7 best health benefits of drinking enough water.
1. Drinking Enough Water Help You Stay Slimmer
If you are trying to lose weight? Water can rev up your metabolism and it helps you feel full.
Swap calorie-rich drinks with the zero-calorie plain water, and drink a glass of water before meals to feel fuller.
Drinking enough water helps boost up the metabolism – and if your glass is chilled, your body has to work to warm the water up to the body temperature and burns a few extra calories in the process.
2. Water Boosts Your Energy Levels
Feeling tired, drained and depleted, boost energy levels with water because dehydration many times makes you feel tired. The right amount of water in the body helps the heart pump blood more effectively in the body.
And water helps blood transport essential nutrients and vital oxygen to your cells.
3. Lower Stress Levels With Water
Your brain tissue is about 70% to 80% water. If your body is dehydrated, your mind is stressed. When you wait for thirst, you’re too late as you are already a little dehydrated.
Keep sipping water at work desk or carry a bottle along to reach the water targets daily
4. Water Helps Build Muscle Tone
Drinking enough water may help lubricate joints in the body & helps prevent muscle cramping during & after exercise.
If you have had enough water, it is easier to exercise for longer and harder.
5. Water Improves Skin Quality
Drinking enough water hydrates skin cells and makes them plumped up, making your face look younger.
It improves blood flow and circulation and detoxifies the biological waste helping your skin glow.
6. Drinking-Water Regulates Bowel
Water is important for maintaining good digestion along with a good amount of fiber in the diet.
Water helps carry waste and passes it smoothly through the intestines.
In case of low water intake, your body re-absorbs all the water from the stools lying in your colon leaving them dry and making it harder to pass out.
7. Water Reduces Risk of Kidney Stones
The incidence of the formation of kidney stones is rising. One of the main reasons is said to be low water intake.
Water dilutes the waste particles, minerals & salts in your urine that may help form crystals leading to kidney stones formation.
Kidney stones are less likely to form in diluted urine thereby reducing your risk by drinking enough water.
Is it good to have tea and biscuit in the morning?
Imagine your life without the Tea and Biscuit combo especially if you are from north India. For most of us, the moment of sheer relaxation is the moment of holding a hot cup of favorite tea with a tray filled with the variety of biscuits. It’s been a custom to entertain ourselves or our guests with this so-called light snacking option. Not just at home, a piping hot cup of tea is sold like hot-selling cakes in every street of India.
Everyone has a specific preference for his type of tea like Milk Tea, Masala Tea, English Breakfast, Darjeeling green, Oolong Tea, Green Tea, White Tea, Yellow Tea, Dark Tea, Black Tea etc. Similarly, biscuit fans have a wide list of varieties available nowadays on market shelves. But, for weight watchers, the most common trend these days to consume the digestive version of biscuits and not the common biscuits. Can you relate to this???
Well, if you think that biscuits are healthy… The answer is NO… all the varieties of biscuits or cookies are just the same & can truly be categorized as processed foods, no matter what brand name has been printed on the packet.
This article thus brings out some eye-opening nutritional facts about the so-called & believed combination of TEA & BISCUITS.
FACTS ABOUT TEA
India is a largest tea drinking country in the world. But consuming as the first thing after you wake up or drinking it too frequently throughout the day, is not a wise choice. Wanna know why…
- It increases acid production in the stomach – Our stomach produces acid (HCl/ Hydrochloric Acid) to digest food well. Even at fasting state, the ph of the stomach remains acidic around 1-2. Thus, consuming tea as the first thing in the morning after overnight fast or consuming it as the main fluid source in a day, can lead to hyperacidity and thus, gastric problems like ulcer, bloating, constipation can happen.
- It causes dehydration because drinking too much tea may have diuretic action i.e. increasing urine output. Tea results in water to be drawn out from the tissues causing dehydration.
- It may cause indigestion, due to the presence of milk as an important ingredient, tea can cause symptoms of indigestion.
FACTS ABOUT BISCUITS
The eye-catching word on the packet is WHOLEMEAL WHEAT FLOUR – used as the main ingredient. But actually, these biscuits are mass produced that contain primarily whole wheat flour, malic acid, & tartaric acid, vegetable oil, powdered skim milk, sugar and of course baking soda (sodium bicarbonate). The baking soda in the baked goods will not help in digestion because the heat of the baking oven alters its properties but surely has sodium intact which can increase blood pressure or increase water retention.
How many digestive biscuits do you eat each time? The most common answer is …TWO!! But from a health expert’s point of view, you should not incorporate even the digestive biscuits in bulk quantity in your routine diet.
Two digestive biscuits contain about:
- 150 calories.
- 20 g carbs.
- 5 g Sugar.
- 2 g proteins.
- 1 g fiber.
A single biscuit contains about 75 calories. Proving them to be high in energy with very little nutritional value.
On the contrary, a large apple contains around 90 calories with loads of additional nutritional value. Or a fistful of roasted nuts is also a better option to munch.
Don’t choose by name, know what’s actually in!
All biscuits are made from similar ingredients & are not exactly a great source of nutrition as commonly believed. The usual ingredients in a digestive biscuit are-
1. SUGAR- The sugar content of digestive biscuit may not be as high as regular biscuits but is enough to not to be considered healthy. Each biscuit has around (3-5) grams of sugar. And as obvious effects, regular consumption of added sugar is not good for your waist, blood sugar levels & heart too.
2. FLOUR- Although claimed to be commonly whole wheat flour or oats, but it is the smaller particle size which is needed to make a biscuit in a semi-refined form of flour. Moreover, the processing of wheat does lead to a loss of vitamins, minerals & even bran. Thus, it may not be the best choice for including fiber in the daily menu.
3. FATS- Contrary to what is expected, a whopping amount of 3-5 grams of saturated fat is present per digestive biscuit.
4. SODIUM – You will be surprised to know that taking 4 digestive biscuits is equal to nearly a bag of potato chips! That’s really a matter of concern for our heart health or for the people with high blood pressure, who eat these biscuits mistaking them to be a healthier option.
5. PRESERVATIVES- Added to increase the shelf life of a product. Always bear in mind that any product with more than 2 weeks of shelf life will be loaded with chemicals called preservative to prevent or slow down biological deterioration.
Nutritional Values of common varieties or brands of biscuits available in India
Given below is the broad analysis of nutritional contents of common varieties or brands of biscuits available in India
Tea and biscuits seem a tempting combination in which tea is a rich source of antioxidants called Catechins, which are beneficial when consumed in limited quantities at appropriate timings. Overconsumption of this universally favorite morning beverage is harmful to our gut & waist.
Optionally, feeding oneself with 3-4 cups of healthy alternatives like green tea, herbal tea or lemon tea could make a great difference from antioxidant as well as digestion point of view. Also, it is the need of the hour to strictly avoid munching not so healthy options like digestive biscuits, as they are:
- High in fat, particularly saturated fats.
- Low in vitamins and minerals.
- High in sugar and sodium.
- Typically, biscuits consist of highly refined or semi-refined flour & chemically hardened vegetable oil.
- The healthy seeming words like oats & dried fruits often contain more sugar than standard biscuits.
- The worst thing is trans fats.
Hope the information above is helpful to you and your loved ones. Give a like if you found it useful and do share it.
Stay blessed, stay informed & Live Life More 🙂
To feel cool in the scorching sun we all need to rehydrate & refresh our senses. The green soft tree-nuts ‘COCONUTS’ have cropped up everywhere.
These are undoubtedly a tender, green, nutritious water- filled nature’s gift. We all know about the benefits of its consumption, but are we all aware of few limitations of it. The reason could be –
- High Potassium.(2.5g / 1000g).
- Calorie density as per volume consumed. or
- Low sodium content(252mg/ cup).
Healthy Tips About Coconut Water
- NOT THE IDEAL ‘ENERGY DRINK’ FOR ALL
When it comes to rehydrating oneself after a moderate workout of less than an hour, then, considering coconut water is a good alternative to other energy drinks. But after a vigorous practice, the high Potassium and low sodium content of coconut water do not make it a suitable drink to replenish the depleted store. As sodium is equally required to rehydrate. Isn’t it! So, Instead, going for plain water will be a wiser option.
- DAILY EXCESS INTAKE CAN RESULT IN WEIGHT GAIN
1cup of it contains 46 calories, although lesser than those in energy drinks or fruit juice, an intake as per volume must be watched, take care of total calories for managing the reduction diet in connection to other foods of a day’s plan.
- NOT GOOD FOR DIABETICS
The natural sugar of coconut water impacts on blood sugar levels & reduces the insulin production. On an average, 1000 ml serving has 26.10 g of sugar. So watch out if you are diabetic.
- EXCESS INTAKE CAN LEAD TO ELECTROLYTE IMBALANCE
Again due to high Potassium content the excess intake of coconut water can lead to the symptoms of hyperkalemia, which include weakness, lightheadedness, the effect on kidneys, heart rhythms etc.
- MAY LOWERS BLOOD PRESSURE
Esp. Those on medication routine for high b.p. must drink it in moderation.
- IF YOU ARE ALLERGIC TO ANY EATABLES,
then the excess of coconut water can lead to sensitivity, as it is also one of the kinds of tree nut.
In moderate amounts this property of coconut water will help soothes your system, but in excess, it will force you to visit loo for a number of times.
- NOT IDEAL FOR FRIZZY OR COLD TEMPERATURE BODY TYPES.
One or two of Coconut is enough for a day, to keep your body healthy & safe.
Many times you must have met a child, with symptoms of discomfort after consuming dairy. Sometimes, these signs are seen within a year of birth or at adolescence. But do you know that Lactose Intolerance and Milk Allergy are two different types of conditions with the similar symptoms that one may be suffering from? Let’s know more
– LACTOSE INTOLERANCE
– MILK ALLERGY
|Involves enzymatic disorder.
||Results due to impaired immune system.
|The component responsible for discomfort is “MILK SUGAR- LACTOSE.”
||The milk portion responsible is “MILK PROTEIN – CASEIN”.
|The gut lacks enzyme- LACTASE, for digesting lactose.
||Body’s immune system treats CASEIN as a foreign element and starts working against it.
|The undigested lactose results in the production of gases, & thus, the symptoms.
||In response to CASEIN intake, the immune system starts producing HISTAMINE, & thus, the symptoms.
|Can occur at any age.
||Mostly encountered, within first 3 years of age.
|One can tolerate dairy products to a certain quantity.
||The body cannot accept even traces of milk proteins, in any form.
|Could not be fatal.
||Is fatal as can produce life-threatening reactions such as anaphylaxis.
|SYMPTOMS include- Nausea, bloating, loose stools, watery diarrhea or gas.
||SYMPTOMS include- Rashes, stomach upset, vomiting & diarrhea.
As one has to be restricted or taken off from dairy, this two micro-nutrients CALCIUM & VITAMIN D, must be provided from non – dairy or supplemental sources.
Although unlike milk allergy, a person with lactose tolerance can have a limited quantity of milk or products, depending upon body’s capacity, but adequate amounts of non–dairy rich stuff has to be incorporated in both cases to meet the demands. Few examples are:
- Bone broth
- Fish with bones, oysters
- Dark green veggies low in oxalic acid like kale, asparagus, broccoli, cauliflower, etc.
- Figs, banana, apple.
- Almond or soy milk.
- Sesame seeds.
- Egg yolks.
- Fortified juices.
So, having Lactose Intolerance Or Milk Allergy is not end of the road for those who are suffering because of either of these. There are several options in diet & nutrition available to make up for the nutrients which one has to miss because of being allergic to them.
Navratras are believed to be the most powerful and auspicious days in the Hindu religion. In order to empower oneself with the blessings of Devi Durga, devotees stick to certain strict fasting & yet feasting rules for full length of 9 days period. I consider them to be the best time to purify & detoxify the body as well as the soul.
This article may help you in understanding the real benefits that can be derived by your body by following the healthy dietary options. Also, to get aware about the positivity of Navratri days on health, as well as life. Thus, eradicating the mood-forced concept of adding extra kilos at the end of 9 days period.
‘Navratri Diet’ For Keeping Watch Over Weight
If a good less fat diet, with least frying method is preferred, then the NAVRATRI days could be called as CLEAN-DETOX diet days. This regimen of eating can surely be the best way achieve health in Navratras.
An example for diet plan (1100-1200 kcal):
Morning: Milk (1 cup) + Soaked almond (6 nos.)
Milk and Fruit Shake and 50 g paneer
Mid-day: Fruit Yogurt (1 Katori) OR Vegetable and Fruit Chat
Lunch: Buckwheat Rotis – 2/Swank Rice + Ghiya vegetable + 1K Curd
Evening: Tea – 1 cup
Roasted makhana – A fistful
Dinner: Sabudana chaat – 1 bowl
Before retiring – 1 Milk -1 cup (without sugar).
IMPORTANT: Do Keep Yourself Hydrated With Lemonade, Coconut Water, Or Plain Water.