Can Back pain be due to not drinking enough water?

Five years ago, during a very hot spell in Albuquerque, new mexico, I discovered that my patients who had back pain were negatively affected by not drinking enough water every day. It became obvious to me that certain patients were more sensitive to palpation of their spinal muscles that I expected during their initial examination. In addition, they were more uncomfortable after their first chiropractic treatments than I would have expected Normally, people have a tendency to experience some temporary muscle soreness and myofascial pain after their initial chiropractic spinal manipulation. This muscle soreness is caused by the change in posture that occurs after an initial chiropractic spinal manipulation because the chiropractic teatment affects the length of the involed muscles.

During this hot spell, several patients exhibited this muscle soreness not only after their initial chiropractic treatments, but after their follow-up chiropractic treatments as well. This response to chiropractic care concerned me because it was so unusual. Normally, patients with back pain respond quickly to chiropractic care. Consequently, my inquisitivenss stimulated me to research hydration (water intake) date.

Drink enough water

It may be difficult to drink enough water on a busy day. Be sure you have water handy at all times by keeping a bottle for water with you when you are working, traveling, or exercising. If you get bored with plain water, add a bit of lemon or lime for a touch of flavor. There are some brands of flavored water avalable, but watch for extra calories.

How much water do you need to drink?

A food estimate is to take your body weight in punds and divide that number in half. That gives you the number of ounces of water per day that you need to drink. For example, if you weight 160punds, you should drink at least 80 ounces of water per day. If you exercise you should drink another eight ounce glass of water for every 20 minuts you are active. If you drink alcohol, you should drink at least an equal amount of water.

When you are traveling on an airplane, it is good to drink eight ounces of water for every hour you are on board the plane. If you live in an arid climate, you should add another two servings per day. As you can see, your daily need for water can add up to quite a lot. Twenty percent of water ned will come from the foods you eat. The rest of your water need should come from the beverage you drink. Water is that best choice. Sodas have a lot of sugar in them, so if you drink sodas, you may take in more calories than you need. Herbal teas that aren't diuretic are fine. Spots drinks contain electrolytes and may be beneficial, just look out for added sugar and calories that you don't need. Juices are good because they have vitamins and nutrients.

Caffeinated beverages will also add to your daly water need. Even though caffeine is a diuretic, if you regularly consume caffeine, your body will regulate itself to that diuretic effect.

Signs of Dehydration

You lose water through urination, respiration, and by sweating. If you are very active, you lose more water than if you are sedentary. Diuretics such as caffeine pills and school result in the need to drink more water because they trick your body into thinking you have more water than we need.

Symptoms of mild dehydration include chronic pains in joints and muscles, lower back pain, headaches and constipation. A strong odor to your urine, along with a yellow or amber color indicates that you may not be getting enough water. Note that riboflavin, a B vitamin. Thirst is an obvious sign of dehydration and in fact, you need water long before you feel thirsty.

Why you need to drink water

You body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells removes waste, and protects your joints and organs.

Drinking water to maintain good health

Drinking water is so important for good health. When you were a kid in school, you learned that each molecule of water is made up of two hydrogen atoms and one oxygen atom. You may also have learned that it was great fun to fill up your squirt guns with water, at least until the principal caught you. What you may not have learned, however, was how much water you needed in order to be a healthy human being.

Healthy eating with weight loss resources

Your Weight loss resources food diary keeps a tally of your fruit and vegetable servings each day. Our calculation is based on the principle that 80g fruit or vegetable one serving. Whilst, for simplicity, this is an approximation, it proves to be a good indication of your fruit and vegetable intake, and will help get to 5 a day.

What is a Portion of fruit and veg?

* A apple, banana, pear, orange or other similar sized fruit

* 2 plums, satsuman, kiwi fruit or other similar sized fruit

* 1?2 a grapefruit or avocado

* 1 large slice of melon or fresh pineapple

* 3 heaped tablespoons of vegetables, beans or pulses

* 3 heaped tablespoon of fruit salad or stewed fruit

* 1 heaped tablespoon of raisins or sultanas

* 3 dried apricots

* 1 cupful of grapes, cherries or berries

* 1 dessert bowl of salad

* 1 small glass (150ml) of pure fruit juice

Healthy eating out

* Order a pure, banana unsweetened fruit or vegetable juice

* Request a side salad or vegetables instead of ships

* Order a fresh fruit salad for dessert

Healthy Snacks

* Look out individual, portions of carrot batons, dried apricots, raisins and grapes at the supermarket grab these instead of chocolate/crisps

* Make some crudites-carrots batons, celery sticks, baby sweetcorn, asparagus tips- to enjoy with a low calorie dip

* Keep a piece of fresh fruit on hand and ensure you eat it before you reach for high sugar/calorie snacks healthy lunch

* Add tomatoes, cucumber, mixed salad leaves to your sandwiches

* Tos a selection of fruit/vegetbles and salad leaves together for a delicious alternative drizzle with a low calorie dressing and enjoy with a crusty wholemeal roll

* Make your own vgetable soup for colder weather, Healthy evening weather

* Try to include at least one vegetabl with your evening meal

* Add sliced vegetables to stir fries and disguise grated carrot in homemade dishes

* Make a fresh fruit salad for dessert

Healthy Breakfast

* Have a glass of 100% pure, unsweetened fruit juice

* Slice some fresh fruit over your breakfast cereal or toss in a handful or dried apricots/raisins

* Try a banana sandwich make with wholemeal/granary bread for extra fibre too

* Make a delicious fruit smoothie from fresh fruit. Or add some skimmed milk/low fat yoghurt for a more creamy consistency.

Working your way to five a day

Make it a mission to start working to your five a day quota. Remember you don't have to include all five portions overnight your body probably won't thank you fot it! (A sudden change can cause uncomfortable bloating and gas).

Also don't rush out and buy a heap of fresh fruit and vegetables to watch it rot in the fridge/fruit bowl over the coming weel! Build up gradually, make it a habit and remember each extra serving is a step in the right direction. Try these healthy eating tips for including more fruit and vegetables.

Dislike All Fruit and Vegetables

With such variety of tastes, it's hard to believe anyone can dislike them all. Also remember that tastes change as you age and therefore things you detested in your youth (like brussel sprouts) may be a lot more palatable now! Try a different fruit / and vegetable each week until you find some you enjoy.

5-a-day is too expensive

Don't be fooled, you could find healthy eating better for your budget. Fruit and vegetables (excluding exotic imported ones) are surprisingly cheap. An average banana costs 20p-less than most bars of chocolate / crisps from the vending machine and provides more in the way of nourishment for less calories.

Choose fresh fruit and vegetables in season, not only are they cheaper they will also be most flavoursome and at their best.

Markets also tend to be cheaper than supermarkets, particularly if you catch them when they packing up for the day.
Alternatively opt for supermarket branded tinned or frozen fruit and vegetables.

Lack of time for healthy shopping

Look out for canned, frozen and juiced fruit and vegetables. They are just as nutritious. Buying your fruit and vegetables in this way also means you have plenty to hand when you need it without having to spend time stocking up with fresh produce every few days. Healthy eating doesn't mean you can't make use of convenience foods.

5 A DAY Fruit and Vegetables

The Health BenefitsFor the last eight years the Dept. of Health has been trying to drive home the "5-ADay" message. Research proves that eating at least 5 portons of fruit and vegtables each day has very real health benefits. It can help to prevent heart diseases and some cancers. Evidence shows however, that many of us are not listening to this healthy eating advice. Recent research shows that only 1 in 7 of us achive the 5 a day quota.

To further drive home the healthy eating message, the Dept.of Health is introducing a new 5-A-Day logo initiative in spring 2003. The Dept. of Health' logo will clearly indicate the fruits and vegetables that contribute towords the 5 portions recommends you to eat each day. The logo will appear on fresh, frozen, tinned or dried fruit fruit and vegetables and will indicate how many portions the food will count as.

The criteria to use the logo is strict and aims to encourage you to eat a variety of fruits and vegetables. In an effort to encourage healthy eating more research is being done by the Dept. of Health to help clear up confusion about what counts towords 5 a day and what doesn't several procesed foods with added salt, sugar and fat, despite containing fruit or vegetables will not at present qualify for the logo.

What stop you from getting 5 a day Time, Money, Dislike All fruit and vegetables?

Vitamin C

What does it do for our skin?Vitamin C helps slow down skin aging. It encourages production of callagen and elastin in the skin. If collagen is not produced, your skin will sag and appear dull. With more collagen and elastin, the skin looks healthy, young and radiance.

Vitamin C is a very good anti oxidant and kills free radicals. Free radicals damage our body and cause rapid aging. Vitamin C also helps in sun protection, reduce sunburn damage and wrinkles. Use skin care products that contain vitamin C will improve your overall skin quality and appearance.

Vitamins

# Vitamin A will give you a healthy scalp, because it's great for the skin! You can get vitamin A from foods like vegetables-in particular, in carrots. (So it's good for the waistline too!)

# Vitamin B and care important for good circulation, hair growth and hair color. If you ensure that you have enough vitamin B and C, you'll have strong, supply strands of hair that do not split. You can get these vitamins from eating foods like fruit, vegetables, cereals, eggs, milk and bread.So follow this healthy guide.. be sure to add in a hefty does of daily exercise to keep that blood pumping then add proper hair care on the surface! Go ahead and try it!

Minerals

# Iron helps to carry oxygen to the hair. Without enough iron, hair and its follicles get starved of oxygen. This means that the 'goodness' in the root of your hair is much less effective along the length of the strand. You can increase your iron intake by eating red meat and dark green vegetables, or by iron supplements.

# Zinc builds hair protein which helps to prevent hair loss. Meat and seafood are the foods highest in zinc.

# copper is involved in the pigmentation of hair. You can optimize your natural color with a diet with plenty of copper. Who needs hair dye and fake color! Shellfish, liver, fresh, vegetables, nuts, seeds and meat are all high in copper.

Protein

Protein is the building block of hair, so a diet for healthy hair contains an awful lot of protein! Protein will give the shaft of your hair more strength, and will reduce the likelihood of dame through snapping and splitting. You can get protein from foods like fish, meat, milk, cheese and cereals.