Doctor’s Senior Exercise & Health Newsletter

September 1, 2006               

 Issue Vol. 6 No. 9

 In This Newsletter

Introduction

Healthfully yours

Health Hints 

Introduction***

 The Doctor’s Senior Exercise & Health Newsletter is written monthly, solely for information to help seniors, baby boomers and anyone who may have an interest in staying healthy, living a vigorous, active lifestyle and combating the aging process. It does not constitute the practice of medicine and is not meant to prescribe treatments. It is offered strictly as an educational aid. Any medical problems you may have, we recommend that you seek the help of your physician or other healthcare professional. Discussing your intentions with your doctor is always the proper procedure. The newsletter also includes know-how in the form of useful tips and links to more extensive material on the Internet. You may wish to share this newsletter by sending a copy to a friend, neighbor or relative and suggesting they subscribe to it.

This newsletter is scanned for viruses and is virus-free before it is sent to recipients!

 Website: http://www.doctorsexercise.com 

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 Healthfully Yours***

Keeping Hydrated---A Must Do!

This has been one of the hottest summers on record. The heat has already taken its toll of life, not only in the United States, but also all over the world. People do not take the proper precautions when it comes to dealing with high heat and humidity during the summer. They go about their daily chores, such as gardening and engaging in sports without giving any thought to the dangers involved when outdoors. The body can lose moisture at an alarming rate, and within this moisture is included the body’s electrolytes that are so crucial for normal functioning. Electrolytes consist of the many minerals that the body requires to function efficiently.

 The body is composed of 60 percent fluids of your total body weight and 70 percent of your muscles. Fluids within the body are comprised of water and other fluids, such as lymph and synovial fluids. The lymph fluids act as the body’s sewage system and rid the body of waste toxins. The synovial fluids bathe the joints in the body, making them move easier without causing friction. 

The more active we are, and the higher the heat index, will determine the amount of fluids that the body loses. These fluids are lost in perspiration and urination. Athletes, especially the weekend athlete is more prone to dehydration than the professional athlete. The professional athlete is more aware of the need to stay hydrated. Amateur athletes need to be more aware of these dangers, and every individual as well should keep informed as to the need to stay hydrated.

No matter what the activity is, it can be taking a leisurely walk, driving (even in an air conditioned car), bicycling, etc., hydration is a must.

 Some of the signs and symptoms you need to be aware of are:

1.Thirst.

2. Headaches.

3. Increased sweating.

4.Skin becomes clammy.

5. The individual feels chilly and starts to shake.

6. Starts to feel faint, dizzy and flushed.

7.Starts to feel nausea.

8. The heart rate increases.

9. Muscles will start to cramp.

10. If the individual is not treated promptly, and the above symptoms are ignored

     by not drinking  water,  getting the individual into a shady area and applying

    cool compresses, they will suffer a heatstroke.

 There are many benefits of  keeping hydrated properly  at all times, even in normal weather conditions. How to properly hydrate and their benefits can be read in the health hints below.

 Health Hints***

 Proper hydration is important. Do not use sugary drinks, such as sodas. Most of the sodas also contain caffeine or sugar substitutes. Do not use juices, as they are acidic and tend to raise the ph of the urinary tract. If you prefer a flavored drink, use one that will replace the electrolytes, such as Gatorade or other sports drinks. When engaging in any outdoor activities, do so in the early morning or late afternoon hours, the coolest part of the day when the Sun is not at its peak.

 If sweating profusely drink at least 8-10 eight ounce glasses of water every 10 to 15 minutes, and more if you are more active, exercising, playing sports, or working outdoors on hot days. Do not take salt tablets. They can irritate the stomach and in such circumstances, it is better to use a sports drink, such as Gatorade that contains the electrolytes as mentioned above, that have been lost. The benefits of drinking enough water are many. They are:

1. Prevention of constipation by softening stools. Drinking enough water will

    maintain  regularity.

2. Will help prevent muscle cramps during physical activities.

3. Will prevent the formation of kidney stones by constantly flushing the kidneys,

    and helping to  dilute the acids that cause these stones.

4. By diluting these acids (such as uric acid), gout can also be prevented.

5. Water also aids in the digestion of foods.

6. By properly digesting these foods, the body will be able to absorb the nutrients i   in these foods..

7. Water helps in regulating the body’s thermostat and keeps its temperature

    regulated.

8. Keeping the temperature regulated, helps maintain the body’s electrolyte

    balance.

9. Water also nourishes the skin, the largest organ in the body. It helps keep the

    skin supple and clear by replacing needed moisture.

10. Drinking enough water can also prevent urinary infections. Urinary infections

     (cystitis) are prevalent in women due to the fact that the urethra (the tube that

     allows the urine to be  voided from the bladder), is shorter than that in men, 

     making them more prone to infections.

      Mixing 8 ounces of cranberry juice with 8 ounces of water can be very helpful

      according to many people in combating recurrent cystitis.

11. When you are taking medications of any type, be sure to drink enough water.

      This will help the body absorb the medication.

 Just remember that the body is made up of a large percentage of water, and when this water is depleted, it must be replaced so that the normal functioning of its systems is maintained. 

 Doc Cane