Thirsty? You’re Already Dehydrated

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This article is courtesy of The Baylor College of Medicine, please share your comments below…..

waterbottleSummertime means lots of people are outside dealing with the heat – some by choice and some because they have to. Whatever the reason, staying hydrated is the key to dealing with hotter temperatures, said a Baylor College of Medicine physician.

“The rule of thumb is, if you’re thirsty, you’re already dehydrated. So keep well hydrated by drinking plenty of water, even before you begin your outdoor activity,” said Dr. Irvin Sulapas, a primary care sports medicine physician and assistant professor of family and community medicine at Baylor.

This applies to people who workout or play sports outdoors as well as those whose jobs keep them outside day in and day out, like electricians and yard maintenance workers. In fact, Sulapas said those are the people he is particularly worried about because of their prolonged heat exposure.

When the body becomes dehydrated, it works to retain fluids lost through sweating by decreasing urinary output. Constipation also can result as the body works to retain water. Dehydration also involves the cardiovascular system, resulting in decreased blood pressure and increased pulse.

“The whole body is essentially trying to conserve water despite you sweating it out,” he said. “The body can tolerate 1 to 2 percent of water loss but anything more than that will present problems. This will decrease your work or athletic performance.”

Signs of dehydration include:

* Excessive sweating

* Thirst

* Decreased urine output or darkly colored urine

* Headache

* Fatigue

* Cramping

* Dizziness

When these symptoms are present, it’s time to take a rest in the shade or indoors and rehydrate with water. Sulapas recommends people doing labor intensive activities, like running or heavy yard work, drink a beverage with electrolytes to replenish the sodium that is lost through sweating.

If a person collapses or experiences a change in mental status, such as not making sense, call 9-1-1.

Eating a well-balanced meal also is important for hydration, Sulapas said. “Food intake can also be counted as hydration, because it includes carbohydrates and sodium that you need to maintain hydration.”

In addition, anyone who is a going to be outside for a prolonged period or for an intense activity should avoid excessive caffeine intake. A little bit of coffee is fine for those who are used to it, but sodas actually increase thirst. Alcohol, which acts a diuretic and leads to dehydration, also should be avoided.

Dehydration can affect people of all ages and all fitness levels, Sulapas warned.

Get more hydration tips from a registered dietitian at Baylor College of Medicine.

Go Home You’re Too Fat

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By Kac Young PhD, ND, DCH

obesityArt Caplan, from the Division of Medical Ethics at NYU, posted a story about a couple in New Zealand. A chef and his wife had emigrated to New Zealand 7 years ago from South Africa. The chef, when he arrived in New Zealand, was 5’6″ and weighed about 360 pounds. His wife was not obese. After about 6 years, they applied for a renewal of their right to stay and work and run their restaurant in New Zealand, but they were told that they had to leave. He was too fat.

The government’s position was that the chef was going to become a burden on their healthcare system. He and his wife, who isn’t fat, had to leave. They had lived in New Zealand for 7 years and no one had warned him. And, despite the fact that he had lost 50 pounds, the New Zealand government still said, “We are deporting you because you’re fat.”

New Zealand is a health-conscious country. Popular leisure activities include beach swimming, fishing, skiing, and hiking. Most New Zealanders take pride in their healthy, active way of life. In recent years New Zealanders have become more conscious of the need to moderate their sun exposure and high-fat diets. Restaurants now offer more varied and health-conscious cuisine. (1)

Like it or not, this is the wave of the future and many feelings will be hurt, many outraged and yet we can prevent embarrassment and rejection if we begin today.

We’ve all heard the phase “take responsibility for yourself,” and nowhere is this more critical than in health issues. If you are overweight get on a program that will help you manage your weight. You don’t have to set yourself up for unnecessary emotional distress.

I created Heart Easy a plan and program of recipes and healthy eating to ensure your longevity and cardio health. It begins with changing what you eat, reducing sodium, saturated fats and sugars, exercising and stopping smoking or excessive drinking. Not only does this plan help your heart, but it also helps prevent cancer, supports weight loss and stimulates overall health and well-being.

saladplateIf you want to become a healthier person, then use my experience as a former cardio patient and do what I did: Take hold of your health and your weight by declaring your resolve to shed the pounds and get healthier beginning today.

You’ll really see that can be easy, delicious and enjoyable and you’ll start feeling more energetic, happier and healthier right away.


Kac Young, a former television director and producer, has earned a Ph.D. in Natural Health and is a Doctor of both Clinical Hypnotherapy and Naturopathy. She is the author of 10 books. Heart Easy is a system of nutritionally sound, delicious meals that promote heart health, long life and taste great. Traditional recipes are turned into heart healthy meals that anyone can make. The health results are outstanding.

How Do You Know When You’re Happy?

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By Kac Young Ph.D, ND, DCH

happyI thought this was the most ridiculous question I’d ever heard. And then it got me thinking. Of course I know when I’m happy….but do I really see it and feel it? A question like that always sends me off to research the issue. Sometime we think we’re happy because we’re on vacation, or we’re following a plan that is supposed to be happy-making.

I found many opinions about happiness and I assimilated about 30 articles into these seven points.

You’ll know you’re happy when:

1) You have a clear sense of who you are, what you want to accomplish and how you are going to accomplish it.

2) You have plenty of energy and enthusiasm for life.

3) You see your future as bright and optimistic.

4) You are enjoying the present.

5) You focus on what you are best at and utilize your talents.

6) You enjoy spending time with others and you know they enjoy spending time with you.

7) You’re okay with the fact that not everything is perfect and life is a work in progress.

If you feel that you are undirected and don’t know what you want, seek a counselor, mentor or an advisor who can help you address your direction.

If you feel lethargic and unmotivated, get yourself moving; join a gym, take walks, get your body active.

If you are depressed seek professional or spiritual help for your despondency.

If you aren’t enjoying life, ask yourself the tough questions, why not? Then start making the necessary changes to increase your enjoyment.

Make a list of your talents and how you are using them. If you spot any roadblocks, remove them and get on with bringing your gifts to the world.

If you spend more time on social networks than out with others, you need to put down those electronics and have some face time with your friends. You can read more about it in The Atlantic Monthly article:

The last marker may be the single most important step in the list. If you’re okay knowing that life isn’t necessarily perfect, that it has ups and down, currents and tides, that it is chaotic and unpredictable and if you can somehow make yourself okay with that constant ebb and flow of change, and you can laugh about it, then you’re happy.

After all, we laugh at the comedy in life, the oddities in nature and the foibles of ourselves and others. If your favorite sitcom or comedy movie had perfect situations and events that always worked out right, would you have found any enjoyment in that? Hardly. We laugh at the ironies, the faux pas and the slips on the banana peels.

If you want to have all seven happiness points in your life, list each one of them and start clarifying how you can expand each area. Work on only one at a time until you get it where you feel it is complete, then move on to the next area. In no time at all, you’ll realize that you are, in fact, happy.

– Kac Young , a former television director and producer, has earned a Ph.D. in Natural Health and is a Doctor of both Clinical Hypnotherapy and Naturopathy. She is the author of 10 books. The Quick Guide to Bach Flower Remedies is her latest book about self- healing that provides a short cut to natural remedies we can use to improve our life and well being.

The Stress Management Mistake You Don’t Know You’re Making

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By Danea Horn, CPC

You get a diagnosis. Work becomes overwhelming. Finances are tight. Your family is pulling you in too many directions. Something hits the fan.

That night it is hard to fall asleep, and by the next morning, your neck is stiff and even though you grabbed a coffee on your way to work a headache lingers. Thoughts marathon through your mind:

stress• Why is this happening?
• What can I do to fix what’s going on?
• When will I ever just be finished?
• Why did she say that?
• This is so frustrating.
• What am I going to do?

You are stressed. Full-blown. All-out. You know it. Your body is shouting it loud and clear. Things have moved out of your control, and you desperately want to get control back.

You furiously work on trying to wrangle control back into your favor. You put in more effort and more thought, all with an underlying current of worry. Nothing changes.

What was out of your control is still out of your control and now you’re even more tired and wide awake at 3:00 a.m.

The Mistake
Here’s the secret. The thing that went awry in the first place was never in your control. The economy, a diagnosis, your car breaking down, the big project at work. Certain things in life just happen, for one reason or another.

It is a mistake to focus stress management efforts on something you have no control over. It’s like trying to move a thousand-pound boulder that’s not going anywhere. It is never going to happen.

What will happen is that pushing against the boulder and complaining about the boulder to everyone you know will make the cramp in your neck much worse.

womanEffective Stress Management
There is an effective way to tackle stress. It is simple, effortless and can be done in the span of fifteen minutes.

Get a pen, a piece of paper and ask yourself this one question: what is in my control?

Write down everything that comes to mind. Aim for at least ten things.

Here are a few suggestions to get you started. You can control:

• Diet
• Exercise
• How you communicate with others
• What you do in your spare time
• Your attitude
• Asking for help
• Networking
• The people you surround yourself with
• And the list goes on…

The physical action of writing, coupled with focus on smaller boulders that you can actually pick up and throw off the cliff, will return your sense of control.

From the list you create, you can put an action plan together to address the root cause of your stress. Even if the plan is to simply take a thirty-minute walk in the fresh air outside. Small actions can have a big impact on stress.

Stress management is about finding and acting on the power you have. No, you cannot control everything in life, but you can control how you react when a thousand- pound boulder blocks your path.

– Danea Horn is the author of Chronic Resilience: 10 Sanity-Saving Strategies for Women Coping with the Stress of Illness (Release Date: Summer 2013). To learn more stress management strategies visit

© Danea Horn 2013