Tag: fruits and vegetables

Hydration, Energy and Everyday Wellness

Published on by Nikken

Water is essential for life. From the time that primeval species ventured from the oceans to live on land, a major key to survival has been prevention of dehydration. The critical adaptations cross an array of species, including man. Without water, humans can survive only for a few days. Water comprises from 75% body weight in infants to 55% in elderly and is essential for cellular homeostasis and life.1

Water can be soft or hard, spring or well, carbonated or distilled. PiMag® water, for instance, is inspired by water that comes from nature, such as spring water. In addition to the different forms of water to drink directly as a beverage, water is also received from food, found predominantly in fruits and vegetables. The proportion of water that comes from beverages and food varies with the proportion of fruits and vegetables in the diet. In the United States, an estimated 22% of water comes from food intake.2 This percentage is much higher in European countries, particularly in a country like Greece with its higher intake of fruits and vegetables. The same holds true for Asian countries such as China and South Korea—with diets centered on vegetarian and plant-based proteins such as tofu.

Foods that contain high water content (90-99%) include fat-free milk, cantaloupe, strawberries, watermelon, lettuce, celery, spinach, cabbage, cooked squash and even pickles. Other items such as fruit juice, yogurt, apples, grapes, oranges, cooked broccoli, pears and pineapple may contain 80-89% water.

The role of water and hydration in physical activity, particularly in athletes and in the military, has been the target of scientific research. Athletes have been found to lose as much as 6–10% of body weight in sweat loss during competitive events.3 If this loss is not replaced with fluids, dehydration may occur. Rehydration, on the other hand, can help restore fluid balance and may support normal physical performance during endurance activities. Staying adequately hydrated is an important part of maintaining energy and functioning well during physical activities.

Water can influence how well you function on an everyday level. Even mild levels of dehydration may affect how you feel and function, including mood and mental clarity. This can be evident in the very young, very old, those living in extremely hot climates, and those who exercise intensely on a regular basis. Again, rehydration is key to help support normal body function.

To maintain hydration levels throughout the day, you can use the color of your urine as a simple guide. Pale yellow suggests adequate hydration while darker yellow may indicate that you need to replenish quickly. As mentioned above, many foods are water-rich, so try to incorporate them into your daily diet.

1, 2, 3 https://pmc.ncbi.nlm.nih.gov/articles/PMC2908954/

Why Does Hydration Matter?

Published on by Nikken

Staying hydrated isn’t just about avoiding thirst or dry mouth. Hydration supports the body’s major systems. In fact, 60 percent of the human body is composed of water. Different parts of the body, such as the brain, lungs, kidneys, heart, liver and so on, hold varying amounts of water.

Water also plays an important part in aging. For instance, how much water the human body holds decreases with age—babies are born with 75 percent of their bodies composed of water.1 The decrease in water composition over the years means older people need to drink water or other fluids consistently throughout the day to help maintain normal hydration and support overall body function.

In fact, water is the foundation of cellular function. It helps to regulate body temperatures, support normal energy metabolism and transport nutrients and oxygen throughout the body. Hydration also supports normal cognitive function, including focus, concentration, and memory. Even mild dehydration may contribute to headaches, dizziness or difficulty concentrating. Since cartilage is composed of about 80 percent water, joints and muscles also rely on hydration to function well. Cartilage acts as a buffer for the spine and the joints, and water helps keep tissues hydrated. Water acts like oil does on squeaky hinges—it helps lubricate joints, while acting as a cushion for muscles and other sensitive tissues.

When the body maintains proper fluid levels, it efficiently transports essential electrolytes, such as sodium and potassium, through the bloodstream to support normal muscle function and hydration. Electrolytes and water also need to be replenished to help the body regulate temperature. Since perspiration serves as the body’s natural cooling system, this loss of fluid needs to be replaced during and after physical activities.

Skin is the body’s largest organ and is composed of 30 percent water, which contributes to plumpness, elasticity and resiliency.2 Dry skin generally results from exposure to the elements, contact with hot water and scrubbing with soap. Sufficient water intake helps support overall hydration which is one of the many factors that contributes to healthy-looking skin. No matter the type of skin care regimen, staying well hydrated is an important part of basic skin health.

On average, healthy men require about 15.5 cups of total water daily, while women need around 11.5 cups, according to the National Academies of Sciences, Engineering and Medicine. This includes water from all sources such as beverages and water-rich foods like fruits and vegetables. However, water needs vary depending on factors such as physical activity, climate, health conditions and age.3 Simply put, the more you exercise and the hotter the climate you live in, the more water you may need.

Get to know your body and pay attention to hydration. You may notice an empowering difference!

1 https://www.medicalnewstoday.com/articles/what-percentage-of-the-human-body-is-water

2, 3 https://pmc.ncbi.nlm.nih.gov/articles/PMC2908954/

What You Eat Affects How Well You Work

Published on by Nikken

Just about everything we eat is converted by our bodies into glucose, which provides the energy our brains need to stay alert. When we’re running low on glucose, we have a tough time staying focused and our attention drifts. This explains why it’s hard to concentrate on an empty stomach.1

Our bodies react to different types of foods in different ways. In other words, not all food is processed at the same rate. High-carb foods such as pasta, bread and sugary cereals, release glucose quickly. This results in a quick burst of energy, but then there is a slump. Even worse are desserts with loads of sugar—the sugar high and ensuing crash that mothers fear from their children often come after ingesting birthday cake!

High-fat meals provide more sustained energy, but require the digestive system to work harder, in effect, reducing oxygen levels in the brain and resulting in grogginess and lethargy. There’s a reason the big steak meal with all the fixings or that double cheeseburger and fries puts us into a food coma. Movement helps digestion; that’s why taking a brisk walk after a big meal can help to keep that heavy feeling at bay.

Research indicates that eating fruits and vegetables throughout the day isn’t simply good for the body—it’s also beneficial for the mind. A recent paper in British Journal of Health Psychology examined the way people’s food choices influenced their daily experiences. After 13 days of observation, the participants who consumed more fruits and vegetables (up to 7 portions daily) were visibly happier, more engaged and more creative than usual.Researchers concluded that because fruits and vegetables contain nutrients that support dopamine production, they support the experience of curiosity, motivation and engagement. Fruits and veggies are also high in antioxidants, which help to improve memory, enhance mood and support the immune system. 2

Ray Merrill, an editorial board member of the International Journal of Environmental Research and Public Health, found that those who opt for predominantly unhealthy food choices are 66% more likely to be less productive than those who actively make healthy choices.Professor Merrill contends that proper nutrition promotes increased cognitive function, better concentration, more energy and motivation and decreased depression and anxiety.3

Making consistently good food choices that help us perform at our highest levels requires discipline but can be made easier with a strategy. Here are a few tips on planning:

•          Make food choices early. Don’t wait until you are starving, which is when the worst food decisions are made. Plan when you are going to have your meals and decide in advance what you’ll be having.

•          The more you cook or assemble meals at home, the more control you have. So many people work remotely from their homes now that you actually have better odds of eating healthier and resorting to fast food restaurants less often.

•          Have healthy snacks at hand. A handful of nuts with a piece of fruit in between meals can be your best friend and ward off drops in blood sugar. The more active you are, the more important it is to supplement your main meals with snacks.

•          Be aware of foods that are high in fat, salt and sugar, and keep them to a minimum. Rule of thumb: stay with fresh produce, lean or vegetable-based proteins and whole grains.

The more we choose to eat healthy foods—the better we’ll do in school, at work and in life. And at Nikken, we have Kenzen® Nutrition to support us every step of the way.

1, 2 https://hbr.org/2014/10/what-you-eat-affects-your-productivity#:~:text=Why?,decisions%20about%20food%20is%20essential.

3 https://www.wellright.com/resources/blog/exploring-the-link-between-productivity-and-food-in-the-workplace