| Who do you know that suffers from headaches?
This month we will be providing a series of articles on headaches, the causes and solutions…… |
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| CAUSES OF HEADACHES |
Dehydration
Inflammation
Pinched nerves
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| WHAT DOES DEHYDRATION FEEL LIKE |
| Dehydration can occur in anyone of any age. Feeling fatigued is the first sign of dehydration, this occurs when you are just 2% dehydrated.
In our office we encourage all of our patients to drink a lot of water. A simple way to remember how much to drink is take your body weight and divide it in half and drink that many ounces of water a day.
Older adults have an increased chance of becoming dehydrated because they may:
- Have kidneys that do not work well.
- Incontinence, weak bladder muscles, bladder unable to hold urine
- Take medicines that increase urine output.
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| PREVENTING DEHYDRATION |
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- Take a container of water with you when you exercise, and try to drink at least every 15 to 20 minutes.
- Encourage your child to drink extra fluids or suck on popsicles. Children between the ages of 4 and 10 should drink at least 6 to 10 glasses of liquids to replace lost fluids.
- Coffee, colas and other drinks that contain caffeine are not the best choice for someone that is dehydrated. Caffeine increases urine output and make you dehydrate faster.
- If you are on a high-protein diet, make sure that you drink at least 8 to 12 glasses of water each day.
- 90% of your body is water, 1oz of water for every 2 pounds of weight is recommended.
- Drinking alcohol (including beer and wine) increases dehydration.
- Sports drinks are very high in sodium and sugars, not the best choice when you are dehydrated or at any time. A better choice might be coconut water.
- Stop working outdoors or exercising if you feel dizzy, lightheaded, or very tired.
- Wear one layer of lightweight, light-colored clothing when you are working or exercising outdoors. Change into dry clothing as soon as you can if your clothes get soaked with sweat. Never exercise in a rubber suit.
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HELPING OUR PATIENTS UNDERSTAND DEHYDRATION
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Common Q/A:
Q: “What is a diuretic?”
A: “Something that forces water out of the body through the urinary tract.”
Q: “I drink alot of coffee and isn’t that water?”
A: “Coffee is a diuretic and only 45m of coffee will pull calcium out of the bones.”
Q: “Do I have to really drink that much water?”
A: “Being that the body is 90% water it is the most important thing that we can put into our bodies.”
Q: “Does beer count?”
A: ”All alcohol beverages are diuretics.”
Recipes for some cool summer refreshing thirst quenchers:
Tropical orange zest cooler – one serving
- 1 Orange squeezed or 1 oz of orange juice
- 6 oz of water
- 5 drops of Stevia
- Top off with ice
- Add orange slice
Homemade fresh squeezed lemonade – one serving.
- One half lemon squeezed
- 6 oz of water
- 6 drops of Lemon Stevia
- Top off with ice
- Add lemon slice
Pink grapefruit twist cooler – one serving
- One half grapefruit squeezed
- One half dropper full of stevia
- 6 oz of water
- Top off with ice
- Add grapefruit slice
Luscious Grape Popsicles
- Mix 1 cup of grape juice and 2 cups of water
- Fill ice trays
- 10-15 drops of stevia
- Insert popsicle sticks and freeze.
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WHAT IS STEVIA?
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This remarkable noncaloric herb, native to Paraguay, has been used as a sweetener and flavor enhancer for centuries. Stevia is a natural sweet. It is a better choice for sweetening drinks and represents an answer to balancing blood sugar and combating childhood obesity. Learn more at Sweetleaf.com
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We look forward to seeing you soon!
Sincerely,
Dr. Miguel Cruz
Cruz Chiropractic
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