Recovery
24
Electrolyte Enhanced Water???
Comments off · Posted by Jason Zagami in New Articles, Nutrition, Recovery, Running
What are Electrolytes?
Electrolytes are electrically conductive substances, most commonly sodium, potassium, calcium, and magnesium. There are others, but these are usually the minerals found in Electrolyte Enhanced Water.
When Do We Need Them?
Electrolytes serve three main functions in the body: regulate cellular hydration, regulate blood pH, and carry electrical impulses for muscle contraction and nerve impulses.
Your Kidneys work to balance the electrolytes in your blood, but there are several causes of electrolyte deficiencies. Most commonly they’re flushed out in sweat, consumption of diuretics such as alcohol, or intestinal illnesses that cause vomiting and diarrhea.
Enhanced Water
When you drink filtered water, all the natural minerals are removed. Hence why electrolyte waters are gaining in popularity. They work great for hydration, managing hang over symptoms, and reducing muscle cramping from electrolyte imbalances. Look for brands that include Magnesium, Calcium, and Potassium.
Sports Drinks
We’ve all had sports drink after a workout, but their overuse contributes to weight gain and Diabetes. As a parent, it’s important to note that sports drinks aren’t a juice substitute. In fact I rarely recommend them at all.
photo: http://www.dontdrinkthekoolaidblog.com/smartwater-viral-vide/
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As the outside air temperature drops in the winter, the air can’t hold as much water (humidity). This in itself wouldn’t be so bad, if it wasn’t for home heating systems drying out the air even more. When the air gets too dry (below 30%) people tend to suffer from nose bleeds, and respiratory infections.
Decrease Your Chance of Infection
Dry air drys out the delicate mucus membranes of the nose and throat. The mucus membranes act as the bodies natural protective barrier against colds and respiratory infections. Keep your home between 30% & 55% relative humidity for best results.
Allergens
When the humidity drops below 30%, allergens such as bacteria, mold and fungal spores dry out, which increases their transportation through the air.
Itchy Dry Skin
This one is pretty self explanatory. Reduce the time needed to apply moisturizers and lip balm. Save yourself the pain and irritation of dried out winter skin.
Warmth
Dry air doesn’t transport heat as well as moist air. By humidify ing the air in your house, you will save money on home heating costs.
Types of Humidifiers
I prefer Evaporative Humidifiers. They’re safe, and they self regulate, which means the humidity won’t get unnaturally high. Just turn them on and go.
Vaporizers provide warm moisture, but could be a burn hazard if you have young children. Also this type causes “white dust” to accumulate in your house by vaporizing minerals in the water. Using Distilled water will solve this, but it’s a hassle.
Cool Mist Impeller Humidifiers don’t have a humidity control. They also don’t work well if you suffer from allergies, since they also spread “white dust” through the air, if you’re not using distiller water.
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29
Winter Weight Gain & Depression
Comments off · Posted by Jason Zagami in New Articles, Recovery, Weight Loss
Every winter we all experience the effects of fewer sunlight hours. This causes our bodies to react in strange ways including winter depression, carb cravings, and exhaustion. Clinically it’s known as Seasonal Affective Disorder or appropriately S.A.D.
Here’s 4 clinically proven ways to fight Seasonal Affective Disorder:
Dawn Stimulation
Why on earth would you start your day torturing yourself with alarming sounds or a blaring radio. I wake up to a gentle artificial sunrise every morning instead of a traditional alarm clock. Phillips makes a special wake up light that starts to slowly brightens thirty minutes before you have to be up. It wakes me up every morning without fail. I’m up refreshed and alert. If you’re a heavy sleeper or have your face buried in a pillow there are several gentle sound options to wake you including birds chirping.
Negative Ion Therapy
Gentle waterfalls and crashing waves create Negative Ions which are clinically proven to have calming effect. Exposure to negative Ions have shown improvement in mood and cognitive function. There are several Ionizers on the market. Find one with a good reviews and try it out.
Sunlight at your Desk
There is a specific wavelength of light in sunlight that increases Serotonin production in the body. Serotonin regulates sleep, appetite, and mood positively. Conversely not getting enough sunlight will negatively affect these functions (trouble getting out of bed, over eating, and depression).
During the winter months I use a special Light Box in my office. Using it for 15 to 30 minutes a day noticeably improves my alertness and mood. I used it last winter and my friends made sure to note I was less miserable to be around.
Cabin Fever
Just moving around does wonders, especially when you least feel like it. Instead of a walk in the slushy cold try a group fitness class, maybe indoor skiing, or go for a swim at an indoor pool. There are so many great ways to exercise in the north, find the one that’s right for you.
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Many people have never been educated on how to properly care for a soft tissue injury.
The next time you bruise, sprain, or strain be ready with these four steps.
RICE
When it comes to a soft tissue injury the most common medical advice is R.I.C.E.
Rest
Immediately following an injury, avoid using the affected area. The injury needs time to heal, both immediately, and over the next few hours/days
Ice
Apply ice, not heat. Cold will decrease swelling and pain sensitivity. Apply Ice for 20 minutes at a time with 30 minutes between each application. Make sure not to apply ice directly to the skin. Use a towel as a buffer.
Compression
Using an elastic bandage on the area will also help with swelling. A little swelling is ok, but to much will slow recovery and negatively affect the surrounding area. Make sure the bandage is firm, but not cutting off circulation. If your extremity becomes tingly or you lose sensation remove it immediately.
Elevation
Elevating the affected area will limit excess fluid from pooling around the injury. This is another way to help limit excess swelling.
Medical Attention
If an injury is serious go straight to the ER. If you’re not sure call your Physician.
Compression · elevation · Ice · Injury · rest · rice · swelling