May 16, 2011

Porphyria

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Porphyria is a term that refers to a group of disorders—the porphyrias—that affect the nervous system or skin, or both. Each type of porphyria is due to the deficiency of one of the enzymes needed to make a substance in the body called heme. Enzymes are proteins that help chemical reactions happen in the body. Making heme involves a series of eight different enzymes, each acting in turn.
Heme is a red pigment composed of iron linked to a chemical called protoporphyrin. Heme has important functions in the body. The largest amounts of heme are in the blood and bone marrow in the form of hemoglobin within red blood cells. Hemoglobin gives blood its red color and carries oxygen from the lungs to all parts of the body. In the liver, heme is a component of proteins that have many functions, including breaking down hormones, drugs, and other chemicals and generating high-energy compounds that keep liver cells alive and functioning normally.
The body makes heme mainly in the bone marrow and the liver. The process of making heme is called the heme biosynthetic pathway. Each step of the process is controlled by one of eight enzymes. If any one of the enzymes is deficient, the process is disrupted. As a result, porphyrin or its precursors—chemicals formed at earlier steps of the process—may build up in body tissues and cause illness.

What are the types of porphyria?

The table below lists each type of porphyria and the deficient enzyme responsible for the disorder. Porphyrias are often classified as acute or cutaneous. Acute types of porphyria affect the nervous system, whereas cutaneous types mainly affect the skin. Two forms of porphyria—hereditary coproporphyria and variegate porphyria—may be either acute or cutaneous, or both.

What are the types of porphyria?

The table below lists each type of porphyria and the deficient enzyme responsible for the disorder. Porphyrias are often classified as acute or cutaneous. Acute types of porphyria affect the nervous system, whereas cutaneous types mainly affect the skin. Two forms of porphyria—hereditary coproporphyria and variegate porphyria—may be either acute or cutaneous, or both.
The most common type of porphyria overall is porphyria cutanea tarda. In the United States, acute intermittent porphyria is the most common acute porphyria.

What causes porphyria?

Most porphyrias are inherited disorders, meaning they are caused by abnormalities in genes passed from parents to children. Scientists have identified the genes for all eight enzymes in the heme pathway. Some forms of porphyria result from inheriting an abnormal gene from one parent. Other forms are due to inheriting two abnormal genes—one from each parent. The risk that members of an affected family will have the disease or transmit it to their children depends on the type of porphyria.
One type of porphyria—porphyria cutanea tarda—is most often an acquired disorder. It occurs when factors other than genes cause an enzyme deficiency in the liver.
Porphyria can be triggered by
  • drugs such as barbiturates, tranquilizers, birth control pills, and sedatives
  • chemicals
  • fasting
  • smoking
  • drinking alcohol, especially heavy drinking
  • infections
  • excess iron in the body
  • emotional and physical stress
  • menstrual hormones
  • exposure to the sun

What are the symptoms of porphyria?

People with cutaneous forms of porphyria develop blisters, itching, and swelling of their skin when it is exposed to sunlight. Symptoms of acute forms of porphyria include pain in the abdomen, chest, limbs, or back; numbness, tingling, paralysis, or cramping; vomiting; constipation; and personality changes or mental disorders. Acute attacks of porphyria can develop over hours or days and last for days or weeks.
Symptoms can vary widely in severity. Some people with gene mutations that can cause porphyria have no signs or symptoms of the disorder. These people are said to have latent porphyria.

How is porphyria diagnosed?

Doctors diagnose porphyria using blood, urine, and stool tests. Interpreting test results can be complex, and initial tests may be followed by further testing to confirm the diagnosis. Diagnosis may be delayed because the symptoms of porphyria are similar to symptoms of other disorders.

How is porphyria treated?

Each type of porphyria is treated differently. Treatment may involve avoiding triggers, receiving heme through a vein, taking medicines to relieve symptoms, or having blood drawn to reduce iron in the body. People who have severe attacks may need to be hospitalized.

Points to Remember

  • Porphyria is a group of disorders—the porphyrias—that affect the nervous system or skin, or both.
  • Each type of porphyria results from a deficiency of one of the enzymes needed to make heme.
  • Most porphyrias are inherited disorders, but porphyria cutanea tarda is usually an acquired disorder.
  • Cutaneous types of porphyria affect the skin, causing symptoms such as blistering, itching, and swelling.
  • Acute types of porphyria affect the nervous system, causing symptoms such as abdominal pain, vomiting, numbness, and mental disorders.
  • Each type of porphyria is treated differently.

Tips for Getting the Sleep You Need

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Can't sleep? You're not alone. 10% of American adults (that's over 30 million!) report trouble falling asleep or staying asleep, waking up early or waking up not feeling rested. And that's not good, since a chronic lack of sleep can lead to accidents on the job and on the road. In fact, in a National Sleep Foundation study, 29% of respondents reported having fallen asleep or having become very sleepy at work and 36% reported having nodded off while driving.
To learn more about the effects of sleep deprivation, watch this video.
But here's the good news: Just a few simple lifestyle changes can help you sleep better. Follow these tips throughout your day for better sleep tonight.

1. Cut down on caffeine.

Caffeine is a stimulant and you get it from coffee and teas, all those sodas you drink and even from that piece of chocolate you snuck in after lunch. The amount of time caffeine stays in your system varies. To be safe, avoid caffeinated coffee, tea, and colas a few hours before bedtime.

2. Stop playing catch-up.

Snoozing until noon on Saturdays won't make up for skimping on sleep all week. Instead, try sticking to a regular sleep schedule—where you get up around the same time every morning and you go to bed around the same time every night.

3. Separate sleep from stress.

According to a 2009 survey conducted by the National Sleep Foundation, nearly one third of participants said the current tough economic times have kept them up at least a few nights a week. To help, do your best to keep worries out of the bedroom—save money discussions with your partner until morning, and don't try to work or pay bills in bed.

4. Keep your bedroom just a bedroom.

It's not just the late-night monologue from the TV that keeps you up. Eliminating any extraneous activity from your bedroom should be your goal. (Working in bed is a no-no!) Save the bedroom for sleeping and sex, and lose any distractions that could keep you awake..

5. Exercise earlier in the day.

Regular exercise may help you sleep better, but not if it's done too close to late in the day. To give your body ample time to wind down, stop your workout at least three hours before bedtime.

6. Rethink the power nap.

A short nap of approximately 30 minutes may help improve your alertness and have psychological benefits. Just be sure to nap midday and not too early, when your body may be ready to return to sleep, or too late in the day, when napping may interfere with your nighttime sleep.

7. Don't smoke.

As if you needed another reason to quit, here's one more: Nicotine is a stimulant, and smoking before bedtime will only keep you up. Nicotine withdrawal can also disrupt sleep, so talk to your doctor about the best way to stop.
For more tips on how to get to sleep and stay asleep, watch this video.

Source: Healthline.com - Connect to Better Health

May 12, 2011

The secret life of Green Tea

“All green tea comes from the Camellia sinensis plant, but the final aromas and tastes differ depending on where the leaves are grown and how they’re produced,” says Mary Lou Heiss, co-author of The Tea Enthusiast’s Handbook: A Guide to the World’s Best Teas. More surprising? In Asia, green tea is a common recipe ingredient, which is a great – and sneaky – way to incorporate this nutritional powerhouse into your diet. Here’s a quick primer on six different varieties, plus ideas for how to cook with each.

MATCHA
Leaves are ground into a fine powder, which you can whisk into water for tea. Since you consume the actual leaves, you get more antioxidants than from other green teas.
 

FLAVOUR Strong and grassy.

CREATIVE USE Stir one teaspoon into a smoothie or dust it over vanilla ice-cream or a bar of dark chocolate. You’ll find that the tea’s earthiness is a pleasant contrast to the food’s sweetness.

DRAGON WELL
This yellowish-green flat leaf tea is one of the most popular drinking teas in China.
Soft chestnut notes, toasty.


CREATIVE USE Chop the tea leaves, combine with spices, and use them to coat chicken or steak before cooking.

GUNPOWDER
This Chinese tea is pan-fired before being tightly rolled into small pellet shapes.
 

FLAVOUR Robust with a sweet finish.

CREATIVE USE Substitute a cup of gunpowder tea for a cup of broth in vegetable-based soups. Throw steeped chopped leaves into soup while it simmers to add extra greens.

SENCHA
The most popular green tea in Japan, sencha leaves are steamed, producing a bright green colour, then rolled into needle form.
 

FLAVOUR Mild and slightly sweet.

CREATIVE USE After mixing the dough for biscuits, muffins or scones, fold two tablespoons of dried sencha tea leaves directly into it, then bake as usual.

KUKICHA
Called “twig tea,” kukicha is derived from thinly cut stalks of sencha and gyokuro leaves.
 

FLAVOUR Light and smooth with roasted, woody notes.

CREATIVE USE Add a dash to a marinade. Kukicha balances out sweeter fish, like snapper, whiting or scallops, says food consultant Brigid Treloar.

HOJICHA
It’s made from leaves that are roasted until they’re dark brown. Because it’s picked at the end of the season and roasted at a higher heat than other teas, hojicha contains less caffeine.
 

FLAVOUR Roasted and nutty.

CREATIVE USE Ladle a cup of steeped hojicha tea over a mixture of brown rice and roasted vegies, like pumpkin.
 .......................................
Green tea’s superpowers
 Scientifically proven ways it does a body good
MELTS BELLY FAT Overweight and obese adult exercisers burned seven per cent more abdominal fat when they drank caffeinated green tea compared with other caffeinated beverages, according to a study in the Journal of Nutrition.
KEEPS TEETH HEALTHYDrinking two or more cups of green tea a day is associated with a lower risk of tooth loss, reports a new study in the journal Preventive Medicine.
LOWERS BMIPeople who drink two or three cups of green tea a day report a lower BMI and body weight, according to a University of Connecticut, US, review.
PREVENTS STROKEThree cups a day lowered stroke risk by 21 per cent, found a 2009 US study.
REDUCES THE CHANCE OF SKIN CANCERGreen tea can help repair DNA damage caused by UVB rays and lower risk of melanoma, according to an animal study in Cancer Prevention Research.
DECREASES LUNG CANCER RISK
In a recent study, Taiwanese researchers found that drinking more than a cup of green tea a day reduced people’s odds of getting lung cancer, regardless of smoking status. In fact, non-smokers who drank green tea daily had five times less risk compared with their non-sipping peers.

May 11, 2011

Foods to Boost Immunity

Elderberry

An old folk remedy, extract from these dark berries appears to block flu viruses in test tube studies. And a few small studies done in people show it may help you recover more quickly from flu. But scientists caution that further study is needed. The fruit itself is rich in antioxidants and may also have the ability to fight inflammation.

Button Mushrooms

Don't dismiss the lowly mushroom as nutrient poor: It has the mineral selenium and antioxidants. Low levels of selenium have been linked to increased risk of developing more severe flu. And the B vitamins riboflavin and niacin, found in these mushrooms, play a role in a healthy immune system. Animal studies have also shown mushrooms to have antiviral, antibacterial, and anti-tumor effects.

Acai Berry

Hawked as a "super food" along with produce like blueberries, the little acai berry's dark color signals that it is high in antioxidants called anthocyanins. While the acai is not scientifically linked to specific disease- or illness-fighting ability, antioxidants may help your body fight aging and disease. Acai berries can be found most often in juice or smoothie form, or dried and mixed with granola.

Oysters

Aphrodisiac? Immune boosters? Maybe both, thanks to the mineral zinc that's found in oysters. Low zinc levels have been associated with male infertility.  And zinc appears to have some antiviral effect, although researchers can't explain why. However, they do know it is important to several immune system tasks including healing wounds.

Watermelon

Hydrating and refreshing, ripe watermelon also has plenty of a powerful antioxidant, glutathione. Known to help strengthen the immune system so it can fight infection, glutathione is found in the red pulpy flesh near the rind.

Cabbage

This is another source of immune-strengthening glutathione. And cabbage is easy and inexpensive to find during the winter months when it's in season. Try adding cabbages of any variety (white, red, Chinese) to soups and stews to sneak in extra antioxidants and boost your meal's nutritional value.

Almonds

A handful of almonds may shore up your immune system from the effects of stress. A recommended 1/4 cup serving carries nearly 50% of the daily recommended amount of vitamin E, which helps boost the immune system. And they have riboflavin and niacin, B vitamins that may help you bounce back from the effects of stress.

Grapefruit

Grapefruits have a good amount of vitamin C. But science has yet to prove that you can easily get enough vitamin C through foods alone, without supplementation, to help treat cold and flu. However, grapefruit is packed with flavonoids -- natural chemical compounds that have been found to increase immune system activation.  Dislike grapefruits? Try oranges or tangerines.

Wheat Germ

Wheat germ is the part of a wheat seed that feeds a baby wheat plant, so it is full of nutrients. It has zinc, antioxidants, and B vitamins among other vital vitamins and minerals. Wheat germ also offers a good mix of fiber, protein, and some good fat. Substitute wheat germ for part of the regular flour called for in baked goods and other recipes.

Low-Fat Yogurt

A daily cup may reduce your chances of getting a cold.  Look for labels listing "live and active cultures." Some researchers believe they may stimulate your immune system to fight disease. Also look for vitamin D. Recent studies have found a link between low vitamin D levels and an increased risk of cold and flu.

Garlic

Garlic offers several antioxidants that battle immune system invaders. Among garlic's targets are H. pylori, the bacteria associated with some ulcers and stomach cancer. Cooking tip: Peel, chop and let sit 15 to 20 minutes before cooking to activate immune-boosting enzymes.

Spinach

Known as a "super food," spinach is nutrient-rich.  It has folate, which helps your body produce new cells and repair DNA. And it boasts fiber, antioxidants, such as vitamin C, and more. Eat spinach raw or lightly cooked to get the most benefit.

Tea

Green or black? Both are loaded with disease-fighting polyphenols and flavonoids. These antioxidants seek out cell-damaging free radicals and destroy them. Caffeinated and decaf work equally well.

Sweet Potato

Like carrots, sweet potatoes have the antioxidant beta-carotene, which mops up damaging free radicals. Sweet potatoes also boast vitamin A, which is linked to slowing the aging process and may reduce the risk of some cancers.

Broccoli

Easy to find at the grocery store and incorporate into meals, broccoli is an immune-boosting basic. One study reported a chemical in broccoli helped stimulate the immune systems of mice. Plus, it's full of nutrients that protect your body from damage.  It has vitamins A, vitamin C, and glutathione.  Add some low-fat cheese to round out a side dish with immune-enhancing B vitamins and vitamin D.

Source: WebMD

May 10, 2011

Low-Starch Diet

In the UK it’s estimated that at least 1 in 5 people suffer with Irritable Bowel Syndrome (IBS) at some point in their lives, over 10 million people suffer from arthritis and 2-5 in 1000 people are diagnosed with Ankylosing Spondylitis (AS)... not to mention other certified autoimmune diseases such as Type 1 Diabetes.

Recent scientific findings suggest that the symptoms of some of these conditions may indeed be caused when certain intestinal bacteria trigger antibody production causing an over-reactive immune response. These bacteria are often fed by starch.

Like so many scientific discoveries, this one came about almost by accident. Dr Alan Ebringer, a rheumatologist based in the UK, put one of his AS patients on a high-protein, low-starch diet purely for weight loss reasons. Little did he know that that one small step would end up being a giant leap forward in treating this autoimmune disease.

Since then, many studies have been carried out to investigate how starch effects the progression of AS. Similar studies carried out in patients with IBS found that symptoms associated with the condition improved after a short period on a low- or no- starch diet.

How a low-starch diet claims to work

In the case of AS, it is suspected that a particular bacterium (Klebsiella) normally resident in the digestive tract is the cause of AS in persons uniquely susceptible to the disease (with a specific gene). Proliferation of the bacteria may cause the immune system to manufacture antibodies, which help destroy the ‘invading’ substance, but appear to also attack body cells.
So the bacteria isn’t be the cause of damage to tissue, rather the body’s own defences become the problem. A diet that’s low in starch can reduce the primary food source of this bacterium, lowering the number of the species in the digestive system considerably, with striking beneficial results.
There now appears to be a connection between IBS and AS, which means that it could be worth considering a Low-starch diet for people with these inflammatory conditions in order to alleviate some of the symptoms associated with “flare ups”.

A low-starch diet can also help people with diabetes to control their blood sugar levels. The goal of diet for a diabetic person is to remove the foods that most stress your insulin system. When you eat, your food will stimulate the release of insulin, which helps nutrients, especially glucose (blood sugar) to enter your cells. Not all foods stimulate insulin equally. However, starches tend to require maximal insulin function to be removed from the blood. Thus, a low starch diet may help in the long term to improve insulin sensitivity.

The low-starch diet regimen

There are many different versions of low- no-starch diet out there but in general most involve decreasing the following foods in the diet:
  • Bread and bread products
  • Rice
  • Potatoes
  • Breakfast cereals/pancakes/waffles
and increasing the following:
  • Meat
  • Fish
  • Milk and milk products
  • Eggs
  • Vegetables
  • Fruits
  • Nuts
There are no restrictions on beverages or spices.

Is a low-starch diet healthy?

Following a low starch diet can be healthy. It's really about going back to a hunter-gatherer style of cooking and eating - simple wholesome food! Some foods that need to be cut back on such as potato, rice and wheat products can make cooking feel fairly restricted at first but once alternatives are discovered and accepted the diet becomes easier. Just allow a little time for a transition period.

Whether the diet is easy to maintain is the real question. If you have a sweet tooth you may find it quite a challenge to cut out the refined processed wheat products such as cake, biscuits and white rolls/bread. This is important to do as these foods contain high levels of starch. Also rice is extremely starchy so if your main meals are often rice-based dishes this diet may be restrictive.

Familiar Causes of Fatigue and How to Fight Back

Fatigue Cause No. 1: Not Enough Sleep

It may seem obvious but you could be getting too little sleep. That can negatively affect your concentration and health. Adults should get seven to eight hours every night. 
Fix: Make sleep a priority and keep a regular schedule. Ban laptops, cell phones, and PDAs from your bedroom. Still having trouble? Seek help from a doctor. You may have a sleep disorder.

Fatigue Cause No. 2: Sleep Apnea

Some people think they’re sleeping enough, but sleep apnea gets in the way. It briefly stops your breathing throughout the night. Each interruption wakes you for a moment, but you may not be aware of it. The result: you’re sleep-deprived despite spending eight hours in bed.
Fix: Lose weight if you’re overweight, quit smoking, and sleep with a CPAP device to help keep airway passages open at night.

Fatigue Cause No. 3: Not Enough Fuel

Eating too little causes fatigue, but eating the wrong foods can also be a problem. Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.
Fix: Always eat breakfast and try to include protein and complex carbs in every meal. For example, eat eggs with whole-grain toast. Also eat meals and snacks throughout the day for sustained energy

Fatigue Cause No. 4: Anemia

Anemia is a leading cause of fatigue in women. Menstrual blood loss can cause an iron deficiency, putting women at risk. Red blood cells (shown here) are needed because they carry oxygen to your tissues and organs.
Fix: For anemia caused by an iron deficiency, taking iron supplements and eating iron-rich foods, such as lean meat, liver, shellfish, beans, and enriched cereal, can help.

Fatigue Cause No. 5: Depression

You may think of depression as an emotional disorder, but it contributes to many physical symptoms as well. Fatigue, headaches, and loss of appetite are among the most common symptoms. If you feel tired and “down” for more than a couple of weeks, see your doctor.
Fix: Depression responds well to psychotherapy and/or medication

Fatigue Cause No. 6: Hypothyroidism

The thyroid is a small gland at the base of your neck. It controls your metabolism, the speed at which your body converts fuel into energy. When the gland is underactive and the metabolism functions too slowly, you may feel sluggish and put on weight.
Fix: If a blood test confirms your thyroid hormones are low, synthetic hormones can bring you up to speed.

Fatigue Cause No. 7: Caffeine Overload

Caffeine can improve alertness and concentration in moderate doses. But too much can increase heart rate, blood pressure, and jitteriness. And research indicates too much actually causes fatigue in some people.
Fix: Gradually cut back on coffee, tea, chocolate, soft drinks, and any medications that contain caffeine. Stopping suddenly can cause caffeine withdrawal and more fatigue.

Fatigue Cause No. 8: Hidden UTI

If you’ve ever had a urinary tract infection (UTI), you’re probably familiar with the burning pain and sense of urgency. But the infection does not always announce itself with such obvious symptoms. In some cases, fatigue may be the only sign. A urine test can quickly confirm a UTI.
Fix: Antibiotics are the cure for UTIs, and the fatigue will usually vanish within a week.

Fatigue Cause No. 9: Diabetes

In people with diabetes, abnormally high levels of sugar remain in the bloodstream instead of entering the body’s cells, where it would be converted into energy. The result is a body that runs out of steam despite having enough to eat. If you have persistent, unexplained fatigue, ask your doctor about being tested for diabetes.
Fix: Treatments for diabetes may include lifestyle changes such as diet and exercise, insulin therapy, and medications to help the body process sugar.

Fatigue Cause No. 10: Dehydration

Your fatigue can be a sign of dehydration. Whether you’re working out or working a desk job, your body needs water to work well and keep cool. If you’re thirsty, you’re already dehydrated.
Fix: Drink water throughout the day so your urine is light colored. Have at least two cups of water an hour or more before a planned physical activity. Then, sip throughout your workout and afterwards drink another two cups.

Fatigue Cause No. 11: Heart Disease

When fatigue strikes during everyday activities, such as cleaning the house or weeding the yard, it can be a sign that your heart is no longer up to the job. If you notice it’s becoming increasingly difficult to finish tasks that were once easy, talk to your doctor about heart disease.
Fix: Lifestyle changes, medication, and therapeutic procedures can get heart disease under control and restore your energy.

Fatigue Cause No. 12: Shift Work Sleep Disorder

Working nights or rotating shifts can disrupt your internal clock. You may feel tired when you need to be awake. And you may have trouble sleeping during the day.
Fix: Limit your exposure to daylight when you need to rest. Make your room dark, quiet, and cool. Still having sleep issues? Talk with your doctor. Supplements and medications may help.

Fatigue Cause No. 13: Food Allergies

Some doctors believe hidden food allergies can make you sleepy. If your fatigue intensifies after meals, you could have a mild intolerance to something you’re eating -- not enough to cause itching or hives, just enough to make you tired.
Fix: Try eliminating foods one at a time to see if your fatigue improves. You can also ask your doctor about a food allergy test.

Fatigue Cause No. 14: CFS and Fibromyalgia

If your fatigue lasts more than six months and is so severe that you can’t manage your daily activities, chronic fatigue syndrome or fibromyalgia are a possibility. Both can have various symptoms, but persistent, unexplained exhaustion is a main one.
Fix: While there’s no quick fix for CFS or fibromyalgia, patients often benefit from changing their daily schedule, learning better sleep habits, and starting a gentle exercise program.

Fast Fix for Mild Fatigue

If you have mild fatigue that isn’t linked to any medical condition, the solution may be exercise. Research suggests healthy but tired adults can get a significant energy boost from a modest workout program. In one study, participants rode a stationary bike for 20 minutes at a mild pace. Doing this just three times a week was enough to fight fatigue.


Source: WebMD

May 07, 2011

The Healthy Wonders of Water

Water and Your Diet: Staying Slim and Regular With H2O

If you’ve ever tried to lose weight, you’ve probably heard a lot about water and weight loss. Can drinking more water really help you lose weight? The short answer is yes -- and no.

If you’re already well hydrated and getting plenty of water, getting more water into your diet probably won’t make a lot of difference. But if you’re going through your days a little -- or a lot -- dehydrated, as many people are, getting enough water could help.

“In my experience, most people are not aware of how much they’re drinking and are not drinking enough -- many, as little as half of what they need,” says Amanda Carlson, RD, director of performance nutrition at Athletes’ Performance, which trains many world-class athletes.
How Water Boosts Metabolism

“Water’s involved in every type of cellular process in your body, and when you’re dehydrated, they all run less efficiently -- and that includes your metabolism. Think of it like your car: if you have enough oil and gas, it will run more efficiently. It’s the same with your body.”

“Your metabolism is basically a series of chemical reactions that take place in your body,” says Trent Nessler, PT, DPT, MPT, managing director of Baptist Sports Medicine in Nashville. “Staying hydrated keeps those chemical reactions moving smoothly.” Being even 1% dehydrated can cause a significant drop in metabolism.

Hungry or Thirsty? How Water Helps a Diet

It’s also very difficult for the body to tell the difference between hunger and thirst. So if you’re walking around feeling a gnawing sense of hunger, you might just be dehydrated. Try drinking a glass of water instead of grabbing a snack.

Research has also shown that drinking a glass of water right before a meal helps you to feel more full and eat less. “Many people do find that if they have water before a meal, it’s easier to eat more carefully,” says Renee Melton, MS, RD, LD, director of nutrition for Sensei, a developer of online and mobile weight loss and nutrition programs.

One study, for example, found that people who drank water before meals ate an average of 75 fewer calories at each meal. That doesn’t sound like a lot -- but multiply 75 calories by 365 days a year. Even if you only drink water before dinner every day, you’d consume 27,000 fewer calories over the course of the year. That’s almost an eight-pound weight loss.
The Digestive Health Benefits of Water

But getting enough water doesn’t just help you regulate how much you eat -- it helps you digest it properly, as well.

“Water allows your kidneys to function properly and filter everything they need to, and allows us to eliminate effectively and not be constipated,” Melton says. “People who don’t get enough fluids in their diet tend to be constipated.”

And that’s not all. The single biggest cause of painful kidney stones is chronic dehydration. When you don’t get enough water, calcium and other minerals build up in your urine and are harder for your body to filter out. They can form the crystals that make up kidney and urinary stones.

Doctors who specialize in pediatric kidney problems report seeing more kidney stones in children in recent years, and they believe it’s because of a combination of factors. Many kids aren’t drinking enough water. Also, many kids are overweight and eat a poor diet.

“I’ve been in this field for over 30 years, and I’d say that until about the last 10 to 15 years, you almost never saw stones in kids,” says Robert Weiss, MD, chief of pediatric nephrology at Maria Fareri Children’s Hospital of the Westchester Medical Center in New York. “Lately, the frequency is increasing dramatically.”

How Much Water Do You Need?

How can you know if you’re getting enough water to keep your metabolism cranking at peak efficiency and your digestive system functioning? The formula used to be “one size fits all” -- eight 8-ounce glasses of water a day. But that’s changed, experts say.



“It depends on your size and weight, and also on your activity level and where you live,” Nessler says. “In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.” For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day. If you’re living in a hot climate and exercising a lot, you’d be on the higher end of that range; if you’re in a cooler climate and mostly sedentary, you’d need less.

Another quick way to check: look in the bowl after you’ve gone to the bathroom. If your urine is clear or very light yellow and has little odor, you’re well hydrated. The darker and more aromatic your urine, the more dehydrated you are.

How can you build more water consumption into your day? Try these tips:

    * Carry an insulated sports bottle with you and fill it up periodically.
    * Keep a glass of water on your desk at work.
    * Keep another glass next to your bed. Many of us wake up dehydrated first thing in the morning.
    * Switch one glass of soda or cup of coffee for a glass of water.
    * Drink small amounts of water throughout the day. Six glasses all at once isn’t good for you!

 Source: WebMD