Healthy Practices

Ever notice how lifeless a house plant looks when you forget to water it? Just add a little wate,r and it seems to perk back up. Water is just as essential for our bodies. Water is in every cell, tissue, and organ in your body. That's why getting enough water every day is so important for your health. Healthy people meet their fluid needs by drinking when thirsty, and drinking fluids with meals. But, if you're outside in hot weather for most of the day or doing vigorous physical activity, you'll need to make an effort to drink more fluids.

Where do I get the water I need?Most of your water needs are met through the water and beverages you drink.You can get some fluid through the foods you eat. For example, broth soups and other foods that are 85% to 95% water such as celery, tomatoes, oranges, and melons.

What does water do in my body?

Water helps your body with the following:

Keeps its temperature normal.

Lubricates and cushions your joints.

Protects your spinal cord and other sensitive tissues.

Gets rid of wastes through urination, perspiration, and bowel movements.

Why do I need to drink enough water each day?You need water to replace what your body loses through normal everyday functions. Of course, you lose water when you go to the bathroom or sweat, but you even lose small amounts of water when you exhale. You need to replace this lost water to prevent dehydration.Your body also needs more water when you are:

In hot climates.

More physically active.

Running a fever.

Having diarrhea or vomiting.

To help you stay hydrated during prolonged physical activity or when it is hot outside:

1. Drink fluid while doing the activity.

2. Drink several glasses of water or other fluid after the physical activity is completed.

Also, when you are participating in vigorous physical activity, it's important to drink before you even feel thirsty. Thirst is a signal that your body is on the way to dehydration. Some people may have fluid restrictions because of a health problem, such as kidney disease. If your healthcare provider has told you to restrict your fluid intake, be sure to follow that advice.

Tips for Increasing Your Fluid Intake by Drinking More WaterUnder normal conditions, most people can drink enough fluids to meet their water needs. If you are outside in hot weather for most of the day or doing vigorous activity, you may need to increase your fluid intake.If you think you're not getting enough water each day, the following tips may help:

Carry a water bottle for easy access when you are at work or running errands.

Freeze some freezer-safe water bottles. Take one with you for ice-cold water all day long.

Choose water instead of sugar-sweetened beverages. This tip can also help with weight management. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories.

Choose water instead of other beverages when eating out. Generally, you will save money and reduce calories.

Give your water a little pizzazz by adding a wedge of lime or lemon. This may improve the taste, and you just might drink more water than you usually do.

Do sugar-sweetened beverages count? Although beverages that are sweetened with sugars do provide water, they usually have more calories than unsweetened beverages. To help with weight control, you should consume beverages and foods that don't have added sugars.

Examples of beverages with added sugars:

Fruit drinks.

Some sports drinks.

Soft drinks and sodas (non-diet).

How to Avoid Portion Size Pitfalls to Help Manage Your Weight

When eating at many restaurants, it's hard to miss that portion sizes have gotten larger in the last few years. The trend has also spilled over into the grocery store and vending machines, where a bagel has become a BAGEL and an "individual" bag of chips can easily feed more than one. Research shows that people unintentionally consume more calories when faced with larger portions. This can mean significant excess calorie intake, especially when eating high-calorie foods. Here are some tips to help you avoid some common portion-size pitfalls.Portion control when eating out. Many restaurants serve more food than one person needs at one meal. Take control of the amount of food that ends up on your plate by splitting an entrée with a friend. Or, ask the wait person for a "to-go" box and wrap up half your meal as soon as it's brought to the table.

Portion control when eating in. To minimize the temptation of second and third helpings when eating at home, serve the food on individual plates, instead of putting the serving dishes on the table. Keeping the excess food out of reach may discourage overeating.Portion control in front of the TV. When eating or snacking in front of the TV, put the amount that you plan to eat into a bowl or container instead of eating straight from the package. It's easy to overeat when your attention is focused on something else.

Go ahead, spoil your dinner. We learned as children not to snack before a meal for fear of "spoiling our dinner." Well, it's time to forget that old rule. If you feel hungry between meals, eat a healthy snack, like a piece of fruit or small salad, to avoid overeating during your next meal.Be aware of large packages. For some reason, the larger the package, the more people consume from it without realizing it. To minimize this effect:

Divide up the contents of one large package into several smaller containers to help avoid over-consumption.

Don't eat straight from the package. Instead, serve the food in a small bowl or container.

Out of sight, out of mind. People tend to consume more when they have easy access to food. Make your home a "portion friendly zone."

Replace the candy dish with a fruit bowl. Store especially tempting foods, like cookies, chips, or ice cream, out of immediate eyesight, like on

a high shelf or at the back of the freezer. Move the healthier food to the front at eye level. When buying in bulk, store the excess in a place that's not convenient to get to, such as a high

cabinet or at the back of the pantry.

Nutrition Basics

Do you ever feel like you can't keep up with the changes in technology? Sometimes it seems that way with dietary advice, as if things are always changing. While it's true that the fields of diet and nutrition are areas of evolving research, there are some basic concepts you can keep in mind. By knowing these basics, you will be better equipped to sort through nutrition research and dietary advice.Food Groups

What are the basic food groups? Foods are grouped together when they share similar nutritional properties, by understanding the basic food groups, you'll be able to plan a healthy daily diet.Water

Water is involved in every function of the body. It's in every cell, tissue and organ of the body. In this section you'll learn why getting enough water every day is important for your health.Dietary Fat

Whether you're looking for information about monounsaturated fat, polyunsaturated fat, saturated fat, trans fat, or cholesterol, you'll find what you need here.Carbohydrates

You may be wondering what all the hype is about carbohydrates or "carbs" as they are often called. Find out the facts.Protein

Then there's protein. How much do you really need? Can you get too much? You'll find answers to these questions and more by visiting this section.Vitamins and Minerals

Vitamins and minerals are nutrients your body needs to grow and develop normally. The NIH Vitamin and Mineral Supplement Fact Sheets provide information about the role of vitamins and minerals in health and disease.

Exercise: 6 benefits of regular physical activity

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of

regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless

of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve

your life.

No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you

burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time

for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple

ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active

boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch

keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity

can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome,

type 2 diabetes, depression, and certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute

walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.

You may also feel better about your appearance and yourself when you exercise regularly, which can boost your

confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost

your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular

system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about

your daily chores.

No. 5: Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your

sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise can be fun

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors

or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a

fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and

just do it. If you get bored, try something new.

The bottom line on exercise

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for

at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need

to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any

health concerns.

Exercise and cold weather: Tips to stay safe outdoorsDressing in layers, protecting your hands and feet, and paying attention to the forecast can help you stay safe and warm while exercising outdoors in cold weather.

Stay safe during cold-weather exercise

Almost everyone can exercise safely during cold weather. But if you have certain conditions, such as asthma, heart problems or

Raynaud's disease, check with your doctor before you work out in cold weather. Your doctor can review any special precautions you

need based on your condition or medications you might take. The following tips can also help you stay safe — and warm — while

working out in the cold.

Dress in layers

One of the biggest mistakes you can make while exercising in cold weather is to dress too warmly. Exercise generates a considerable

amount of heat — enough to make you feel like it's much warmer than it really is. Yet, once your sweat starts to dry, you can get

chilled. The solution?

Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on a thin layer of synthetic

material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, add

a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest may cause you

to overheat if you're exercising hard. If you're lean, you may need more insulation than someone who is heavier. If it's very cold,

consider wearing a face mask or scarf to warm the air before it enters your lungs.

You may need to experiment before you find a combination of clothing that works well for you based on your exercise intensity. Keep

in mind, too, that stop-and-go activities, such as mixing walking with running, can make you more vulnerable to the cold if you

repeatedly work up a sweat and then get chilly.

Protect your hands, feet and ears

When it's cold, blood flow is concentrated on your body's core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin

pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. Don the mittens or gloves before your hands become

cold and then remove them if your hands begin to sweat.

Considering buying exercise shoes a half-size or one size larger than usual to allow for thick thermal socks or an extra pair of regular

socks. And don't forget a hat or headband to protect your ears, which also are vulnerable to frostbite.

Pay attention to weather conditions and wind chill

Exercising when it's cold and raining can make you more vulnerable to the cold. If you get soaked, you may not be able to keep your

core body temperature high enough, and layering won't help if your clothes are wet. If it's extremely cold, you may need to take your

exercise indoors or skip it for a day or two.

Wind chill extremes can make exercising outdoors unsafe even if you dress warmly. The wind can penetrate your clothes and remove

the insulating layer of warm air that surrounds your body, and any exposed skin is vulnerable to frostbite.

If the temperature dips well below 0 F (-17.8 C) or the wind chill is extreme, consider taking a break or choosing an indoor activity

instead, or take extra precautions if you choose to exercise outdoors anyway.

Choose appropriate gear

If it's dark when you exercise outside, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to

prevent falls, especially if it's icy or snowy. Wear a helmet while skiing, snowboarding and snowmobiling. Consider using chemical

heat packs to warm up your hands or feet.

Remember sunscreen

It's as easy to get sunburned in winter as in summer — even more so if you're exercising in the snow or at high altitudes. Wear a

sunscreen that blocks both UVA and UVB rays and has an SPF of at least 30. Use a lip balm that contains sunscreen. And protect your

eyes from snow and ice glare with dark glasses or goggles.

Head into the wind

If possible, do the second half of your workout with the wind at your back. This way, you're less likely to get chilled, especially if

you've worked up a sweat. This may take some planning of your exercise route before you head out the door.

Drink plenty of fluids

You need to stay well hydrated when exercising in cold weather just as you do when exercising in warm weather. Drink water or

sports drinks before, during and after your workout, even if you're not really thirsty. You can become just as dehydrated in the cold as

in the heat from sweating, breathing and increased urine production, but it may be harder to notice during cold weather.

Know the signs of frostbite and hypothermia

Frostbite is most common on exposed skin, such as your cheeks, nose and ears, but it also can occur on hands and feet. Early warning

signs include numbness, loss of feeling or a stinging sensation. If you suspect frostbite, get out of the cold immediately and slowly

warm the affected area — but don't rub it since that can damage your skin. If numbness continues, seek emergency care.

Exercising in cold, rainy weather increases the risk of hypothermia, as does being an older adult. Hypothermia signs and symptoms

include intense shivering, slurred speech, loss of coordination and fatigue. Seek emergency help right away for possible hypothermia.

Putting it all together for cold-weather safety

These tips can help you safely — and enjoyably — exercise when the weather turns chilly. But as you exercise during cold weather,

continually monitor how your body feels to help prevent cold-weather injuries, such as frostbite. Consider shortening your outdoor

workout or skipping it altogether during weather extremes, and know when to head home and warm up. Also, be sure to let someone

know your exercise route and your expected return time, in case something does go wrong.

Hand Washing Importance

Washing hands properly after using the toilet, handling animals and before and after handling food helps

prevent the spread of various forms of bacteria. Use soap and warm running water and wash hands for at least

10 seconds. Liquid soap is best.

 A number of infectious diseases can be spread from one person to another by contaminated hands, particularly gastrointestinal infections, influenza and hepatitis A. Washing your hands properly can help prevent the spread of the organisms that cause these diseases. 

Some forms of gastroenteritis can cause serious complications, especially for young children, the elderly, or those with a weakened immune system. Drying your hands properly is as important as washing them.

When to wash your hands

You should wash your hands thoroughly: Before preparing food Before eating Between handling raw and cooked or ready-to-eat food After going to the toilet or changing nappies After smoking After using a tissue or handkerchief After handling rubbish or working in the garden After handling animals After attending to sick children or other family members.

How to wash your hands properly

To wash hands properly: Wet your hands with warm water. Apply one dose of liquid soap and lather (wash) well for 15–20 seconds (or longer if the dirt is ingrained). Rub hands together rapidly across all surfaces of your hands and wrists to help remove dirt and germs. Don’t forget the backs of your hands, your wrists, between your fingers and under your fingernails. If possible, remove rings and watches before you wash your hands, or ensure you move the rings to wash

under them, as microorganisms can exist under them. Rinse well under running water and make sure all traces of soap are removed, as residues may cause

irritation.

Pat your hands dry using paper towels (or single-use cloth towels). Make sure your hands are thoroughly dry.

Dry under any rings you wear, as they can be a source of future contamination if they remain moist. Hot air driers can be used but, again, you should ensure your hands are thoroughly dry. At home, give each family member their own towel and wash the towels often.

Use warm waterCold water is better than no water at all for a one-off hand wash, but should not be used for routine hand washing. Soap lathers (soaps up) better with warm water. The active ingredients on the surface of the soap are released more easily, making them more effective in cleaning your hands of dirt, grease and oils, without stripping away the natural oils in your skin. Using cold or hot water can also damage the skin’s natural oils. Over time, this can cause dermatitis. 

Soap is importantSoap contains ingredients that will help to: Loosen dirt on your hands. Soften water, making it easier to lather the soap over your hands. Rinse your hands, leaving no residues to irritate and dry your skin.

Soaps can have different pH – they may be neutral, slightly alkaline or slightly acidic. That’s why some soaps irritate some people and not others. Perfumes in soap can be another reason why some people have skin reactions.Take care of your hands

Hand washing is only one part of hand hygiene. Looking after your skin generally is important, as your skin is the perfect barrier against infection. After your hands have been dried thoroughly, you can help to look after your hands if you: Apply a water-based absorbent hand cream three to four times a day, or more frequently if your hands are constantly in water. Use gloves to wash dishes to protect your hands. Use gloves when gardening to prevent a build-up of ingrained soil or scratches. Consult a doctor if a skin irritation develops or continues.