Friday, August 30, 2019

What Is Hydration? (Part 1)

 

 

This will be part 1 of a multi-part series for everyone, but in particular, the USA Weightlifting community.

If one were to look for a topic that most people agree upon in performance athletics, hydration might be one of the few topics that does not produce a fistfight or an interaction that looks as unruly as typical Youtube comments. From mainstream medicine to alternative health practitioners, “hydration” is something that is generally agreed to be a good thing. 

But what IS hydration?  

Most people, when asked the question above, will correctly associate hydration with water, but this is at best only half of the story. In chemistry, “hydration” is defined as something like this:
The process of combining a substance chemically with water molecules.

This is actually a helpful insight, as proper hydration from a health and performance perspective is concerned not only with water, which plays a remarkable number of roles: from improving cardiac output due to proper fluid volume, aiding in proper joint health by keeping synovial fluids at optimum levels, and, of course, helping us to maintain a healthy temperature range via sweating. An often-overlooked piece of the story, however, is the role of electrolytes in hydration.

Electrolytes are ionic forms of metal (for the most part) that are mainly composed of calcium, magnesium, potassium, and sodium (as well as their counter-ion, typically something like chloride or bicarbonate. Table salt (sodium chloride), for example, can be written as NaCl when in the dry form we use to season our food, and is written as Na+ Cl- when dissolved in a medium such as water. Electrolytes are not just important to hydration, they are at the very root of how all life functions. Not only do the relative amounts and ratios of electrolytes allow water to actually get into tissues and cells, the machinery that produces energy in everything from our heart, thigh muscles, and movement of bacteria rely on electrolytes. 

Proper hydration is clearly important, but the tendency to overlook the electrolyte piece of this story can lead to a lot of misery. Far too many people assume that all they need to do is just drink more water. Unfortunately, that’s not the case, and simply drinking more water can, in fact, make an already bad situation worse. This is a great article from MDAlert that is pretty eye-opening https://www.mdalert.com/article/every-year-more-athletes-are-injured-by-hyponatremia-than-dehydration

From the article:

“The Myths of Dehydration and Heat Illnesses

  • The primary cause of hyponatremia in athletes is drinking too much water.
  • The incidence of hyponatremia appears to be between 13% and 15% among endurance athletes.
  • Sodium supplementation has no effect on the occurrence of hyponatremia.
  • There seems to not be a single case of death resulting from sports-related dehydration in the medical literature.

Every summer in the United States, athletes die and suffer neurologic complications from drinking too much. The U.S. Army has seen the same result in a percentage of soldiers. The culprit is hyponatremia, and the data suggest that the primary cause is simply drinking too much water.

Hyponatremia is a condition of too little sodium in the body, specifically the blood. Unfortunately, about 50 years ago, sodium was thrown under the proverbial bus as a problem for health and wellness. This coincided with the fairly unscientific suggestion to “drink more water,” and the result has been decreased performance for many, and illness or death for some. All from mistaking hydration as simply meaning “water.” 

In future installments we will look at what some of the health concerns are surrounding electrolytes, especially sodium. It may be that some well-intentioned advice was…well, “wrong.” We will also look at how much, what types, and where we can get the electrolytes (and by extension, hydration) we need to live and perform better. 



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Weekly Link Love — Episode 44

Research of the Week

Statins increase Lp(a).

In mice, a high-fat maternal diet protects against Alzheimer’s in the offspring.

Neanderthals ranged into western Iran.

Among Chinese seniors living in an elderly community, higher LDL predicts lower rates of dementia.

Heated canola oil worsens gut inflammation.

Dairy still has no relation to mortality.

New Primal Blueprint Podcasts

Episode 368: Bela Gandhi: Host Elle Russ chats with dating expert Bela Gandhi.

Episode 369: Q&A with Brad: Host Brad Kearns answers questions about gaining weight on keto, a military success story, and more.

Primal Health Coach Radio, Episode 24: Andrew Sillitoe comes on the podcast to discuss practicing what you preach, structuring effective client offers, and the importance of taking action.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

Media, Schmedia

Because it has a few grams of saturated fat, olive oil misses out on a “healthy” rating in Australia.

Extreme athletes tend to have bad teeth.

Interesting Blog Posts

Peter wonders if “loss of the gene for lipoprotein lipase, or similar loss, might not have been a big deal when humans lived by eating elephants. Or even until corn oil took off as a cholesterol lowering scam.”

Social Notes

I agree with some of these “healthiest pantry staples” on Amazon.

Interesting thread on atherosclerosis.

Everything Else

Turkish beekeeper makes lemonade.

Dutch consumers form a “people’s farm.” Good idea.

Viking winter sports.

Worrying figure.

Things I’m Up to and Interested In

Study result that people need to hear: Protein intake has no effect on kidney function in healthy adults.

Concept I found interesting: Human emotions as personal narratives. And how aging affects the narratives we create for ourselves.

I can see it now: Statins for crows.

ATM I’d use: Salmon ATM.

This was a cool podcast: The ultimate lipid podcast with Dave Feldman and Siobhan Huggins.

Question I’m Asking

Have you noticed a shift in the way people in everyday life approach health, fitness, diet, and lifestyle?

Recipe Corner

  • This doesn’t get a link because it’s incredibly simple: frozen watermelon slices. If you want to get crazy, dip them in a mix of salt, cayenne, and lime juice.
  • Carnivore pizza.

Time Capsule

One year ago (Aug 25– Aug 31)

Comment of the Week

“Good work Mark – Why is TMAO linked to kidney and heart disease?
The TMAO that is soi linked is being made from trimethyl-lysine, TML.
TML is formed in the body when cells are trying to make carnitine,
If this doesn’t happen, the TML can be converted to TMAO.
TML seems to be a better predictor of heart disease as TMAO.
It looks to me that TMAO can be a sign of diseases that lead to carnitine insufficiency, rather than the other way round
https://academic.oup.com/eurheartj/article-abstract/40/32/2700/5477386?redirectedFrom=fulltext

– Great work, George. You always find interesting connections.

Golden_Collagen_640x80

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3 Simple Ways To Live Better, Now.

Our world is busy.

The To Do list is perpetual. And it seems like the last thing on said list is to take care of your body and health—which is quite messed up for many reasons. But that’s what our society places value on! 

Since we likely leave little time to give back to ourselves, I really like the notion of finding maximum return on investment with diet and lifestyle interventions. 

So I like to think of it this way: 

What are simple, actionable things we can do to live better and longer?

I believe that the following three things can make a HUGE difference in your life. 

It’s nothing revolutionary, nothing that will take a ton of time and effort out of your day. Just a few tweaks that have big impact. 

1. Eliminate Liquid Calories

 

Folks consume a jaw-dropping amount of calories and sugar in everything from coffee drinks to juices, sodas, and alcoholic beverages.

Liquid calories are particularly problematic as they do not really make us feel full and they are incredibly easy to over do. You’re satiated through the foods you eat, not the nutrient-devoid sugar calories. 

It will do you good to eliminate all liquid calories (or as many as you can!). 

2. Get Enough Protein. 

Protein has become the macronutrient everyone from keto followers to vegans love to hate. There’s a lot of theorizing about how “excess protein can accelerate aging.”

It’s outside the scope of this article to go deeply into this topic, but if you want to learn more about this, check out this video.

If you don’t get adequate protein more days than not, the following happens:

Folks tend to overeat.

Protein is the most satiating macronutrient, and if one is eating a keto diet one will tend to overeat fat, while an under-proteined vegan will tend to overeat carbs. 

As we age we need more protein, not less. Perhaps the most critical asset we have to stave off aging is our lean muscle mass, and few things accelerate age related sarcopenia (loss of muscle) like inadequate protein. 

 

3. Do Some Strength Work. 

Get in some good type of strength work ideally most days, but at minimum 3 days per week. 

And it doesn’t have to be long. If you can get in a good 30-45 minutes of full body lifting circuit 3-5 times a week you’ll be keeping and building muscle mass.

That can be just 1.5 hours / week total! 

As an extension of my point above related to protein intake and muscle mass, if one does even a brief, full body strength session a few times per week it can reverse what we call biological aging by decades. 

Keep your muscle mass and resist aging! 

 

So that’s it. 

3 simple, straightforward things to easily incorporate into your daily life. 

They won’t add extra hours of stress or even too much thought. But they will add a lot of value, whether you’re looking to lose weight, prevent aging, or just be a healthier you. 

Do you have any easy tweaks that made a difference in your life? Share in comments below 👇



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Piggy Backin’

Happy Friday! And happy three-day weekend! I never know if Thomas is going to take off holidays or not (depends on his workload) so I actually haven’t heard if it will be a three-dayer for our fam, but I hope so. Either way we have a party to attend and a few fun things planned 🙂

Here is a recap of our week!

Monday: Pink Patio Party

I hosted a girls night on Monday with a pink theme: rosé and Beautycounter and pink outfits.

Because it was a Monday (random day I know, but it just worked best for calendars!) it was low-key and casual.

I did make a pretty cheese plate that was DEMOLISHED by my friends! Love it.

We talked and talked and passed around some products so they could smell/feel/try them out. Everyone loved Countertime!

Free Body Butter This Weekend

If you haven’t heard, there is a free gift with purchase going on: spend $150 and get a free Body Butter in Citrus Mimosa (worth $39). I’m ordering some things myself because I really want to try it!

Tuesday: Soccer + Trout

On Tuesday we had Mazen’s first soccer practice of the season. He did so well getting ready and heading right out on the field. (We often have trouble with ‘new things.’) His teammates and coaches are the same, so that helped!

Birch and I sat in the grass eating Peanut Butter Bambas and cheering him on!

We had trout with beans and mushrooms and corn for dinner.

Look at that big boy putting his dish in the dishwasher without prompting! Go Mazen!

Wednesday: Baths + Blueberries

Bath tub = play pen! This is how I shower now. It was all fun and games until he realized he could stand up and reach the faucet!! Luckily he was a good listener when I said “no” and I was out of the shower by this point. The toys kept him entertained for the first 5 minutes!

Blueberries + oatmeal + peanut butter for breakfast

We had a new sitter start this week and I was able to go to strength class on Wednesday, which was such a treat. Thomas took an early lunch break so it was the first time we had done the class together since I was pregnant!

Kale salad + leftover ravioli + avocado

Plenty stuffed peppers + cornbread + wilted kale

I’m prepping this post on Thursday AM so it can go up on Friday so I have nothing to report for Thursday! Hope it was a good day – haha.

Teleties

These are so fun I just have to share! Hope you saw them in my Insta Stories earlier this week. Teleties = the modern scrunchie. So cute and come in so many designs! I ordered a small in the Millennial Pink (naturally). No sagging pony tail here!

That’s a wrap!

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