Anybody interested in their own health and fitness knows that what?s good today is not so good tomorrow, and today?s do is tomorrow?s don?t. I found these two issues the most interesting from recent headlines. Please use common sense when deciding which dictate to follow, or seek the advice of your doctor.
Over-hydration:
We have been taught for years to drink eight glasses of water plus extra for every caffinated beverage plus more for exercise, plus, plus to prevent dehydration. Under-hydration has been touted as the cause of headaches, fuzzy thinking, hunger, poor athletic performance, asthma and heartburn to name but a few. (See
www.watercure.com) In recent years, due to the increased participation in distance running, over-hydration or hyponatremia has been studied. Hyponatremia is low blood sodium and is generally caused by drinking water continuously without ingesting electrolytes, and has been blamed for the deaths of two women marathon runners.
The American Medical Athletic Association has issued a position paper listing the following guidelines to prevent this new phenomenon:
? Stay hydrated but don?t over drink.
? Maintain a salty diet.
? Choose sports drinks.
? Recognize warning signs.
Bottom Line:
The majority of our population is sedentary and live in a chronic state of dehydration. As active people we must be careful to get enough water through drink and food while continuing to ingest salt and other electrolytes. The easiest way to monitor this is by watching the colour of your urine. You are adequately hydrated if your urine is darkest in the morning, getting lighter as the day progresses to a pale yellow.
Sunscreen:
Of all things sunscreen, who would have thought! For what seems like forever we have been told to slather up, cover up and be mindful of the time spent in the sun. Sunburns have been linked to premature wrinkling and worse yet, skin cancer. Seems pretty simple. In December 2003 Dr. Michael F. Holick explained that the habitual use of sunscreen has reduced our exposure to UVB rays (we thought that was the point). The problem is our bodies require this exposure to make vitamin D. With very few foods containing this vitamin and our lack of exposure, vitamin D deficiency is on the rise. This will worsen osteoporosis and cause osteomalacia, a painful muscle and bone disease. It was also reported that this deficiency may raise the risk of Type 1 diabetes, multiple sclerosis, congestive heart failure and some cancers. Preliminary evidence shows vitamin D may lower blood pressure.
Bottom Line:
Dr Holick recommends Canadians get ??ten to 20 minutes of (unprotected) sun exposure two to three times a week? between the hours of 11 am and 2 pm?? When traveling to places like Florida he recommends two to three minutes. Further to that, ?Canadians can?t make vitamin D from sunlight for four to seven months of the year.? To assist this, see you doctor, pharmacist or other health care professional for a recommended supplement.
Please contact Sandy at
sjpacks@sympatico.ca for copies of reference articles.
