FitSugar

Watered Down: Benefits of Eight Glasses a Day?

FitSugar — Fri, 04 Apr 2008 02:00:00 -0700

I drink lots of water daily and the new report on the health benefits of water being oversold will probably not sway me to stop sipping it hourly. The study found that there really are no health benefits to drinking the often recommended eight glasses of water a day; there is no evidence to the lack of benefits either. Interestingly enough, the researchers could not pin point the origin of the recommendation to drinking 64 ounces of water a day. It seems to be a benign urban health myth.

Here is a short list of things drinking eight glasses of water will not do for you:

It does not help remove toxins from the kidneys.
It doesn't help improve skin tone.
It doesn't ward of headaches.
It will no improve organ function.
Lastly, water doesn't necessarily lead to weight loss. Since water contains no calories, it is more of a weight loss strategy for keeping your mouth busy than for filling you up. Sometimes the body mistakes hunger and thirst cues, so drinking adequate water can help stave off this bodily confusion.

The take home message – drink when you are thirsty. Everyone's need for water differs. If you exercise and sweat you will need to replenish your lost fluids and if you live in a dry, hot climate you will need more water as well. Listen to your body!

Source

Fact or Fiction: Health Myths

FitSugar — Wed, 23 Sep 2009 05:50:39 -0700

Does an apple a day really keep the doctor away? And do you need all that water? With myths and old wives' tales sounding more like bona fide medical advice, knowing how to take care of yourself can be plain confusing. Do you know which of these accepted words of wisdom make real health sense? Take my quiz to find out.

Take the quiz

Top Ten Nutrition Myths Debunked

FitSugar — Mon, 02 Apr 2007 09:30:00 -0700

I don't know if you feel this way, but it always seems like there is someone standing over my shoulder saying, "You know carbs make you fat." Or my personal favorite, "You drink? I thought you were some kind of health nut." Quite frankly, it's getting a little frustrating that I can't make one move without someone having their say. I was thrilled to find the top ten nutrition myths brought to the table in a recent report from Medical News Today. So without further ado, here they are:

10. Eating carbohydrates makes you fat. Cutting carbs from your diet may have short-term weight loss benefits due to water loss from a decrease in carbohydrate stores, but eating carbs in moderation does not directly lead to weight gain. The body uses carbs for energy, and going too long without them can cause lethargy.

9. Drink eight, 8-oz. glasses of water per day. You should replace water lost through breathing, excrement and sweating each day - but that doesn't necessarily total 64 ounces of water. It's hard to measure the exact amount of water you have consumed daily in food and drink, but if your urine is pale yellow, you're doing a good job. If it's a darker yellow, drink more H2O.

8. Brown grain products are whole grain products. Brown dyes and additives can give foods the deceiving appearance of whole grain. Read labels to be sure a food is whole grain, and try to get three-ounce equivalents of whole grains per day to reduce the risk of heart disease, diabetes, and stroke.

7. Eating eggs will raise your cholesterol. This myth began because egg yolks have the most concentrated amount of cholesterol of any food. However, there's not enough cholesterol there to pose health risks if eggs are eaten in moderation. Studies suggest that eating one egg per day will not raise cholesterol levels and that eggs are actually a great source of nutrients.

6. All alcohol is bad for you. Again, moderation is key. Six ounces of wine and 12 ounces of beer are considered moderate amounts, and should not pose any adverse health effects to the average healthy adult. All alcohol is an anticoagulant and red wine also contains antioxidants, so drinking a small amount daily can be beneficial.

Want to know the top five myths? Then, read more

5. Vitamin supplements are necessary for everyone. If you eat a variety of fruits, vegetables, and whole grains, along with moderate amounts of a variety of low-fat dairy and protein and the right quantity of calories, you don't need to supplement. Most Americans do not, so a multi-vitamin might be good. Special vitamin supplements are also recommended for people who are pregnant or have nutritional disorders.

4. Consuming extra protein is necessary to build muscle mass. Contrary to claims of some protein supplement companies, consuming extra protein does nothing to bulk up muscle unless you are also doing significant weight training at the same time. Even then the increased requirement can easily come from food. A potential problem with supplements is the body has to work overtime to get rid of excess protein, and can become distressed as a result.

3. Eating fiber causes problems if you have irritable bowel syndrome (IBS). There are two kinds of fiber: soluble and insoluble. Insoluble fiber can cause problems in IBS sufferers; soluble fiber, however, is more easily absorbed by the body and helps prevent constipation for those with IBS. Soluble fiber is found in most grains.

2. Eating immediately after a workout will improve recovery. Endurance athletes need to take in carbohydrates immediately after a workout to replace glycogen stores, and a small amount of protein with the drink enhances the effect. Drinking low-fat chocolate milk or a carbohydrate drink, like Gatorade, is better for the body, as they replace glycogen stores lost during exercise. Protein is not going to help build muscle, so strength athletes do not need to eat immediately following their workout.

1. Type 2 diabetes can be prevented by eating foods low on the glycemic index. High levels of glucose are not what "cause" diabetes; the disease is caused by the body's resistance to insulin. Foods high on the glycemic index can cause glucose levels to spike, but this is just an indicator of the presence of diabetes, not the root cause.

True or False: Drinking Water Before Working Out Causes Cramps

FitSugar — Thu, 24 May 2007 11:00:00 -0700

True or False: Drinking water before (and during) exercise will lead to cramps.

To find out the answer, read more

FALSE! The truth is that cramps can be a symptom of dehydration and drinking water will help ensure that you are not dehydrated, which will ultimately reduce your risk of getting cramps. Most people wait until they are thirsty to drink water, but that is not the best idea, especially when exercising. So here are some tips on keeping hydrated while working out:

Drink 8 oz of water 20 to 30 minutes prior to exercising.
Drink 4-8 oz of water every 10 to 15 minutes during exercise.
Drink an additional 8 oz of water within 30 minutes after exercising.
Drink 16 oz (2 cups) of water for every pound of body weight lost after exercise.

How much water should you be drinking on a daily basis? Check out my Fit Calculator to find out.

Source

Nutrition and athletic performance

admin — Thu, 04 Sep 2008 18:56:49 -0700

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

There is a connection between food consumption and athletic performance.

Function

There is a large body of evidence showing a relationship between food consumption and athletic performance.

A poor diet will almost certainly have a negative effect on the performance of even the most casual athlete.

A good diet with adequate calories, vitamins, minerals, and protein will help provide the energy required to finish a race or simply enjoy a recreational sport or activity.

Recommendations

The diet recommended for an athlete differs little from the diet suggested for any healthy individual. The food guide pyramid is an excellent resource. However, the amount of each food group needed will depend on the type of sport, the amount of training and the time in relation to activity or exercise. Calorie needs vary with the size, age, sex and physical activity performed by the individual so the number of servings a person requires will vary.

CARBOHYDRATES

Complex carbohydrates are a diet staple. They are found in foods such as pasta, bagels, whole grain breads and rice. They provide energy, fiber, vitamins, and minerals and are low in fat. Carbohydrate loading (a concerted diet/training regimen) will increase the body's energy stores of a carbohydrate called glycogen. Carbohydrate loading has been shown to improve performance in endurance-type activities lasting more than 1 hour.

The classical method of carbohydrate loading has been abandoned and replaced by a modified method which is safer and equally effective at increasing muscle glycogen. The most important factor influencing glycogen stores is to consume 50 - 60% of calories from carbohydrates on a daily basis.

Simple sugars such as soft drinks, jams and jellies, and candy provide few nutrients but a lot of calories. They may actually decrease performance when consumed directly before an athletic event as they may cause hypoglycemia.

PROTEIN

Protein's most important functions in the body are to support growth and to repair body tissues. Many people feel athletes need a high-protein diet to support muscle growth despite the fact that researchers have repeatedly proved this false.

It is also a myth that a high-protein diet will promote muscle growth. Only strength training and exercise will promote changes in muscle. Athletes, even body builders, require only small increases over normal needs in order to support muscle growth. Athletes easily meet this increased need by simply consuming more total calories (eating more food).

Americans already eat almost twice as much protein as they need, so protein needs for muscle development are being met before strength training begins. Excess protein is used as energy and can be stored as body fat.

Amino acid supplements and excessively high intakes of protein are not recommended. They can increase calcium loss and put an added burden on the kidneys, which must remove the excess nitrogen protein provides.

WATER AND FLUID

Water is the most important, yet over-looked, nutrient by athletes. Water and fluids are essential to maintaining good hydration and body temperature. Sweat losses to keep the body cool can exceed several liters in a 1-hour period.

Adolescents and adults should replace any lost body weight lost during a exercise with equal amounts of fluids. A good sign that you have fully rehydrated is to check to see if your urine is clear. Cool water is the best choice.

Some suggestions for maintaining adequate hydration include:

Drink plenty of water, juice, and milk.
Avoid caffeine -containing beverages. Caffeine is a diuretic and promotes fluid loss.
Drink plenty of fluid before, during, and after exercise.
Offer children water frequently during sports activities. They do not respond to thirst as readily as adults.

ACHIEVING DESIRED WEIGHTS FOR COMPETITIVE PURPOSES

Changing body weight to improve performance must be done safely and effectively or it may do more harm than good. Maintaining an unrealistically low body weight, rapid weight loss, and unnaturally suppressing weight gain can have negative health effects so it is important to set realistic body weight goals.

Young athletes attempting to lose weight will benefit from a consultation with a registered dietitian. Eating disorders and poor dietary habits may result from experimentation with diets.

Make sure that you speak with a health care professional to discuss a diet appropriate for your sport, age, gender, and amount of training.

Review Date: 8/6/2007

Reviewed By: Cynthia Dennison Haines, MD, family physician specializing in nutrition, fitness, and preventive health, St. John's Mercy Medical Center, St. Louis, MO, and Assistant Clinical Professor, St. Louis University's School of Medicine, Department of Community and Family Medicine.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

adam.com

Source Doc: 1_002458

DrSugar Answers: Sweating Out a Cold?

DrSugar — Wed, 18 Jun 2008 03:30:00 -0700

DrSugar is in the house and answering your questions.

Hey DrSugar,
What's the truth behind "sweating out a cold"? Sometimes when I am sick, people suggest that I go for a run or something to sweat it out, but it seems like my body is a little weak and that's the last thing I should be doing. Is this just a myth or is there any truth to "sweating out" sickness?
Thanks!
– Miss Myth

To see what DrSugar has to say on this matter, read more.

The idea that you can “sweat out a cold” by exercising or sitting in a sauna is an old wives tale. However, compared to other home remedies, this one actually seems to have some scientific logic behind it. In response to infections, such as a cold virus, the body releases inflammatory chemicals that raise the body’s temperature causing a fever. Some viruses and bacteria have narrow temperature windows at which they can survive and a fever is your body’s way of creating an unfavorable environment for the virus. The old wives tale about “sweating out a cold” is likely derived from this observation.

Unfortunately, letting a fever run its course has not been shown to be an effective treatment against infections. This is why we often treat fevers with medicines such as Tylenol. In reality, attempting to sweat out a cold by exercising or heating up the body is much more likely to cause harm and prolong the cold symptoms – so your instinct is correct. The best way to shorten the course of a cold is to conserve energy and stay hydrated with plenty of fluids. Light exercise shouldn’t cause problems, but excessive exercise with the intent to cause heavy sweating will only tire the body out and cause further dehydration. The best way to recover from the common cold or flu is to hydrate with plenty of fluids, stay rested, and treat the symptoms of sinus congestion, sore throat, etc. with over the counter cold medicines.

Other old wives tale remedies for colds have varying results when scientifically tested. These include chicken soup, hot toddies (hot water and whiskey), vitamin C, garlic, and the concept of “feed a cold, starve a fever.” Most of these remedies will likely have some benefit if you believe they will work simply because of the placebo effect, but none of them are officially advised or supported by the medical community.

If you have a question for DrSugar, send me a private message here and I will forward it to the good doctor.

DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.

The Truth Behind Urban Kitchen Myths

FitSugar — Wed, 01 Aug 2007 07:45:00 -0700

There's a lot of urban kitchen myths floating around out there that it is hard to know what is something to worry about and what is something to roll off your back.

Women's Health Magazine has validated and debunked popular urban kitchen myths so you can finally toss or start using those non-stick pans.

Cooking Method: Cooking with nonstick pans
Verdict:
The Facts: Nonstick savior Teflon is slippery thanks to chemicals called PFOAs (perfluorooctanoic acids), high doses of which can cause cancer in some lab animals. But according to experts, including David Schardt, a senior nutritionist and spokesperson at the Center for Science in the Public Interest, studies show no evidence that PFOAs in Teflon seep into the food we eat or the air we breathe. In fact, some research suggests that PFOAs are destroyed during Teflon manufacturing.
Keep In Mind: Even if PFOAs don't escape when nonstick pans burn, researchers say that other harmful gases may. For safety's sake, never leave an empty pan over an open flame or in a heated oven, where it can reach temperatures high enough for toxins to be released (about 700 degrees). Simply keeping food or water in the pan is enough to prevent this: They absorb excess heat.

What about eating raw cookie dough or eating salad straight from the bag? Curious? Then, read more

Cooking Method: Eating raw cookie dough
Verdict:
The Facts: Even though just one in every 20,000 eggs is contaminated with salmonella, every expert we spoke with said the same thing: Do not eat foods that contain raw eggs. Salmonella can cause diarrhea, fever, and cramping.
Keep In Mind: Still can't resist licking the bowl? Yeah, neither can we. If you must, go with pasteurized eggs - the high heat used during the process destroys salmonella, so the only risk you run is not fitting into your skinny jeans.
Cooking Method: Eating salad straight from the bag
Verdict:
The Facts: "The food industry goes to a lot of trouble to make sure products are free of pathogenic microorganisms," says James Marsden, Ph.D. However, a recent E. coli outbreak may be linked to bagged spinach. Don't risk it. The CDC recommends washing greens in cool, running water.
Keep In Mind: If E. coli bacteria are present, there's still no guarantee that rinsing the leaves will remove them entirely. For added protection, wash your hands before and between handling different types of foods and clean knives and cutting boards between uses.
Cooking Method: Micro-waving plastic wrap
Verdict:
The Facts: Some people worry that nuking plastic releases cancer-causing dioxins. They shouldn't. "Dioxins are not present in plastics used for microwavable food containers or plastic wrap," says Rolf Halden, Ph.D., assistant professor of environmental health sciences at Johns Hopkins Bloomberg School of Public Health in Baltimore.
Keep In Mind: "When it says 'microwave safe' on the packaging, manufacturers have gone to great lengths to prove that the product is safe," Dr. Marsden says. If you don't see those two magic words on the label, keep the item out of the microwave: Chemicals could escape during nuking. Avoid reheating Styrofoam takeout containers for this reason too.

Source