TODAY,  I’M  GOING  TO  SHARE  WITH  YOU.…  

  Why  hydra(on  is  THE    key  lifestyle  habit  

  The  science  bit  &  your  amazing  body  

  Signs  from  your  body  you  are  not  ge=ng  enough  hydra(on  

  To  caffeinate  or  decaffeinate      Top  (ps  for  daily  hydra(on  

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Disclaimer  

       “The  informa,on  and  recommenda,ons  on  hydra,on  in  this  presenta,on  are  based  upon  my  experience  as  a  trained  nurse  and  holis,c  therapist,  my  personal  experience  and  research.  

         This  presenta,on    does  not  cons,tute  medical  advice  and  is  not  intended  to  replace  medical  advice.  Before  undertaking  any  lifestyle  changes  it  is  best  prac,ce  to  discuss  any  such  lifestyle  changes  with  your  medical  prac,,oner  or  physician.  This  is  especially  important  of  you  have  any  medical  condi,ons  or  take  any  prescrip,on  or  non  prescrip,on  medica,on.  

         Of  necessity,  the  author  disclaims  all  liability  in  connec,on  with  the  use  of  informa,on  presented  herein.  The  applica,on  of  the  informa,on  in  this  presenta,on  should  always  be  used  on  the  basis  of  a  good  common  sense  approach  to  your  own  circumstances.”  

Once  a  nurse  always  a  nurse..  

The  Elixir  of  Life  •  Our  bodies  are  made  up  of  

25%  maGer  75%  water  •  Water  is  in  every  cell  in  our  

body  •  Every  cell  in  our  body  is  also  

bathed  in  water  •  The  volume  of  water  inside  

the  cell  is  higher  than  the  volume  of  the  one  found  in  the  cell  environment.  

•  Osmosis  the  vital  flow  of  life  force  

•  The  flow  of  water  into  and  out  of  the  cell  acts  like  hydroelectric  energy  pumps  

EffecGve  HydraGon-­‐  ‘THE’    Key  Lifestyle  Habit    

         Dehydra(on  is  classed  as  a  1.5%  loss  of  normal  water  volume  in  the  body  

 Thirst  response  does  not  kick  in  un(l  2%  dehydrated  

 The  thirst  response  diminishes  as  you  age    

Drought  Management  •  When  the  body  is  dehydrated  a  pre-­‐

determined  priority  ra(oning  and  distribu(on  system  for  available  water  becomes  opera(ve  

•  Key  chemical  messengers  are  ac(vated  to  direct  and  operate  the  systems  and  sub  systems  

•  1%  drop  in  hydra(on  ac(vates  the  system.  The  first  sign  you  may  no(ce  is  yawning  and  the  flow  if  water  into  and  out  of  the  cells  is  diminished  affec(ng  your  energy  (hydroelectric  energy  pumps)  

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Drought  Management  •  University  of  Connec(cut  study  on  

dehydra(on  and  performance  shows  even  very  mild  dehydra(on  affects  vigilance,  concentra(on,  reac(on  (me,  memory  and  reasoning.  

•  Women  are  more  suscep(ble  to  the  adverse  effects  of  low  level  hydra(on  than  men  

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Early  warning  signs  

•  Yawning  •  Poor  memory  •  Mood  changes  •  Headaches  •  Dry  eyes  •  Fall  in  concentra(on  levels    

Stress  &  DehydraGon    

•  The  double  edged  sword  •  Dehydra(on  puts  your  body  

under  stress  •  The  stress  response  ini(ates  

the  flight  or  fight  system  which  has  a  different  priority  system    

•  Long  term  stress  plus  dehydra(on  puts  the  body  a  increased  risk  of  disease  and  malfunc(oning  

•  When  working  under  pressure  ensure  you  priori(ze  good  hydra(on    

Other  signs  from  the  body  that  you  are  not  properly  hydrated    

•  Cons(pa(on  –  Bristol  Stool  Chart  

•  Diges(ve  disturbances    

•  Aches  and  pains  

•  Breathing  disturbances    •  Circula(on  disturbances  

•  Skin  problems  –rashes,  break  outs,  sensi(vi(es  

•  Weight  control    

Caffeine    

•  Caffeine  is  a  natural  s(mulant  that  enter  the  blood  stream  very  fast  and  act  upon  the  nervous  system  causing  it  to  release  energy  (ATP)    from  the  cells.  It  will  also  act  to  override  the  bodies  natural  energy  distribu(on  system.  Hence  why  people  use  caffeine  when  they  are  (red.    

•  Constant  use  of  caffeine  will  deplete  the  ATP  stored  energy  in  the  brain  and  the  body.      

•  A  long  term  caffeine  intake  is  damaging  to  the  body  

Caffeine    

•  Cup  of  tea  contains  75mg  of  caffeine  

•  Cup  of  coffee  100mg  

•  Cup  of  filter  coffee  is  140mg  •  Recommended  daily  intake  is  

200-­‐300mg  (less  of  pregnant  women)    

•  Caffeine  also  acts  as  a  diure(c  s(mula(ng  your  kidneys  to  produce  more  urine  

•  Caffeine  also  disrupts  the  calcium  levels  in  the  cells  as  it  causes  them  to  liberate  more  calcium  into  the  blood  Therefore  for  women  in  middle  age  where  osteoporosis  is  a  risk  caffeine  intake    should  be  limited    

Alcohol  

•  Vasopressin  is  one  of  the  chemical  messengers  involved  in  ra(oning  and  distribu(ng  water  according  to  the  priority  plan  when  there  is  dehydra(on.  

•  Alcohol  suppress  the  secre(on  of  vasopressin  from  the  pituitary  gland.  Lack  of  vasopressin  will  translate  to  general  dehydra(on  especially  in  the  brain  cells.  Brian  cells  have  highest  energy  requirement  of  all  cells.  

How  much  to  drink?  

•  Best  guide  of  how  hydrated  you  are  is  the  colour  of  your  urine  

•  As  a  nurse  I  was  always  told  a  pa(ents  urine  should  be  pale  yellow,  so  that  you  could  only  just  see  it  in  the  toilet  pan.  Another  way  to  look  at  it  is  to  aim  for  pale  white  wine  colour.  

•  Anything  darker  counts  as  dehydrated.  

•  Bear  in  mind  some  medica(ons  and  supplements  can  colour  your  urine.  

•  Any  pink,  red  or  other  colours  should  be  checked  by  a  healthcare  professional    

Top  Tips    •  Start  the  day  with  a  glass  of  water  •  Have  a  small  glass  of  water  30  

minutes  before  each  meal  •  Got  a  headache?  Have  a  glass  of  

water  before  you  reach  for  the  painkillers  

•  Feeling  hungry?  Have  a  drink  of  water  you  are  more  likely  to  be  thirsty  than  hungry  

•  Have  a  glass  of  water  with  each  caffeine  or  alcoholic  beverage    

•  Keep  a  boGle  of  water  on  your  desk  and  sip  throughout  the  day  

•  Download  your  20  top  (ps  booklet  from  our  Facebook  page.  To  join  go  to  www.helenturier.com/7habits  

  Water  is  energy  for  your  body    Mild  dehydra(on  disrupts  memory,  concentra(on  

&  performance  as  well  as  body  func(ons  such  as  diges(on  and  circula(on  

  Drinking  6-­‐8  glasses  of  water  a  day  is  the  simplest  and  most  effec(ve  way  to  improve  your  health  

  Caffeine  should  be  used  only  for  short  periods  only  and  daily  intake  should  not  be  more  than  300mg  

  Our  health  is  priceless.  No  amount  of  money  can  protect  you  from  poor  lifestyle  habits.  

  Women  can  change  the  world,  especially  when  they  do  it  together.  

  Developing  The  7  Lifestyle  Habits  of  Healthy  Happy  Women  is  the  answer  to  ‘Having  it  All’.  

What  Have  We  Covered  So  Far?