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Are You Drinking Too Much Water?

savella saldo piutang Everyone has heard that the human body is comprised of roughly 60% water and proper hydration is needed to sustain life.

fioricet addiction help Water is the building block of life and helps with critical functions such as maintaining body temperature, cushioning and protecting vital organs and aiding in digestion.  Therefore, it is vital that you try to drink half your bodyweight in ounces of water (if you weigh 120 pounds, drink 60 ounces of water) each day.

dose ampicillin uti Did you know that you can suffer serious health problems – or die – if you drink too much water?

dimetapp pediatric 1000 I, like many people, have a difficult time drinking enough water to stay hydrated. Although, some athletes such as endurance runners may be at risk for hyponatremia, or dangerously low sodium levels in the blood, which can be caused by drinking too much water and consuming too few electrolytes during exercise.

tricor engineering pty ltd According to a recent article in U.S. News & World Report, “At its worst, water intoxication may contribute to rhabdomyolysis (a potentially fatal condition in which muscle tissue breaks down and releases too much byproduct into the bloodstream for the kidneys to filter effectively), cerebral edema, seizures and cardiogenic shock.”

Additionally, the article explains, “Research also suggests that people with mental health conditions like depression and addictions may be prone to hyponatremia, in part due to their medications, excess water intake and stress levels. People with eating disorders, too, can over-consume water in an effort to suppress hunger or to hide their low weights from health care professionals during weigh-ins.”

Even people who appear to be healthy eaters may be drinking too much water.  People are trying to control their weight by eating water-dense foods like fruits and vegetables and drinking water-based beverages like hot tea in addition to drinking water throughout the day.

Do you know the signs of hyponatremia?  Symptoms can be absent, mild or severe.

According to Mayo Clinic, mild symptoms include:

  • Decreased ability to think
  • Short-term memory loss
  • Headaches
  • Nausea
  • Poor balance
  • Vomiting
  • Fatigue
  • Loss of appetite
  • Muscle weakness
  • Muscle cramps
  • Irritability

Severe symptoms include:

  • Confusion
  • Seizures
  • Coma

Chronic hyponatremia can lead to such complications as neurological impairments. These neurological impairments most often affect gait (walking) and attention, and can lead to increased reaction time and falls.  Hyponatremia, by interfering with bone metabolism, has been linked with a doubled risk of osteoporosis and an increased risk of bone fracture.

If you’re not sure if you’re getting the appropriate balance of liquids and electrolytes, consult a registered dietitian who can help you figure out what works best for your body.

Fitness for Health can help you build a healthier body by creating a customized, exercise regimen that addresses your unique concerns.  Whether you want to improve weight management, tone, build muscle, increase flexibility or improve your athleticism, we can help you reach your goals!  Visit www.FitnessForHealth.org to learn how we can help you.

Tense and Stressed? Try “Forest Bathing”

Wouldn’t it be great to discover a free, stress buster that can lower your heart rate, help you concentrate and is easily found?  Look out your window.

Hanging out at a park, garden or amongst many trees is great for your mental wellbeing. “Nature can be beneficial for mental health,” says Irina Wen, Ph.D., clinical psychologist and clinical director of the Steven A. Military Family Clinic at NYU Langone Medical Center. “It reduces cognitive fatigue and stress and can be helpful with depression and anxiety.”

Research has shown that “forest bathing,” the practice of spending time in a forested area in an effort to reap wellness rewards, is remarkably good for you. That may explain why this Japanese trend is catching on stateside.

A 2010 study published in Environmental Health and Preventive Medicine, for example, found that participants who walked in a forest had lower blood pressure and levels of cortisol (a.k.a. the stress hormone) afterwards than those who strolled through a city environment.

Recent research also shows that taking a stroll through a natural setting can boost performance on “tasks calling for sustained focus.” “Taking in the sights and sounds of nature appears to be especially beneficial for our minds.” In fact, Dr. Marc Berman and researchers at the University of Michigan found that “performance on memory and attention tests improved by 20 percent after study subjects paused for a walk through an arboretum. When these people were sent on a break to stroll down a busy street in town, no cognitive boost was detected.”

Michael Posner, professor emeritus at University of Oregon who studies attention, says that our brains gets fatigued after working for long periods of time, “particularly if we have to concentrate intensely or deal with a repetitive task.”

So, take a short walk in a park or hike in a forest to admire the beautiful fall colors while refreshing your body and your mind.

To learn how Fitness for Health can help you improve your mind-body connection utilizing state-of-the-art fitness technology, visit www.FitnessForHealth.org or call 301-231-7138.

Does Your Child Play Outside Often? You May Be Too Over-Protective

The 2015 ParticipACTION Report Card of Physical Activity for Children and Youth takes a landmark position on fitness for kids and active, outdoor play revealing that kids are not playing enough outside, and when they do play outside, they tend to be over-supervised by over-protective parents.

According to the Report Card, “With less than 10 percent of children and youth getting the 60 minutes of heart-pumping activity they need each day, we need to let kids go outside and simply be kids. Kids are more physically active when they play outside and have some freedom to wander unsupervised, independently test their abilities and take some risks. And figuring out how to solve conflicts with their friends, without parents and teachers constantly intervening, should be a requirement.”

It’s difficult for parents to allow their children to try activities that may require a little more risk, such as a new sport, jumping off the high dive at the pool or even sliding down the “big slide” at the playground. Because we love our children so much, we don’t want to see them get hurt. But, we have to remember that kids need to challenge themselves so they can learn life lessons and experience new activities. Children need to learn to determine how to gauge risk for themselves in order to become functioning adults.

In the current world of rising childhood obesity and dwindling outdoor play, it’s important to encourage lifelong healthy, active lifestyles including weight management while reiterating that fitness for kids – and adults – can be fun!

  • Explain to your kids the importance of outdoor and active play and establish active play as the norm from an early age.
  • If you are concerned about safety, register your child in professional, after-school programs that combine fitness for kids with fun. Encourage them to participate in intramural sports or enroll them in group fitness classes to make new friends while learning new talents such as athletic training or sports skills. Arrange active, after-school playdates with their friends.
  • Make fitness fun for the whole family. Create a family night where your kids can choose the outdoor activity. Examples could be a ropes course, a hike in the woods or even playing tag in the backyard. The activity doesn’t have to expensive. It just needs to active and fun.
  • Allow your kids to try new activities and explore ways to creatively play with their friends. Remind your children that you are always there if they need to ask for help, but encourage independent thinking. This will show your children that you value their judgement and respect their decisions while helping you ease out of becoming over-protective.

Do you want your kids to get off the couch?  Concerned about their weight management?  Searching for a physical activity where your children will have fun and want to keep coming back?  Fitness for Health’s kids’ classes are just the ticket.  Your kids will have a blast while breaking a sweat with our heart-pumping exergaming program.  Using our state-of-the-art equipment, kids will get fit, feel good and get healthy.

Join the fight against childhood obesity and learn more about our fitness for kids’ classes today!

Does Eating Right Before Bed Make You Fat?

In a recent study published online in The American Journal of Clinical Nutrition (AJCN) on September 6, 2017, researchers from Brigham and Women’s Hospital (BWH) examined the relationships between body fat and body mass index, and the timing of food consumption, to time of day and to the body’s circadian or body clock. This is the first time that the timing of meals has been studied in real world settings, in relation to melatonin onset, which marks the onset of sleep.

“We found that the timing of food intake relative to melatonin onset, a marker of a person’s biological night, is associated with higher percent body fat and BMI, and not associated with the time of day, amount or composition of food intake,” stated lead author Andrew W. McHill, PhD, researcher with the Division of Sleep and Circadian Disorders at BWH. “These findings suggest that the timing of when you consume calories, relative to your own biological timing may be more important for health than the actual time of day.”

Researchers concluded that these results provide evidence that the consumption of food during the circadian evening/night, independent of more traditional risk factors such as amount or content of food intake and activity level, plays an important role in body composition.

Do you want to lose weight?  As the founder of Fitness for Health, a state-of-the-art, therapeutic, fitness facility located in the Washington, DC, region, I recommend exercising before bed.  Do you give into your cravings while watching TV at night?  Try exercising instead. According to an April 2013 study in the journal, Obesity, our circadian system makes us hungriest a few hours before bedtime. But you may feel fuller after working out.  A different study in the journal, Metabolism, found that perceived fullness was higher among participants after 12 weeks of aerobic training than before they were exercising. So, a brisk walk after dinner each night may make you less likely to snack before bed.

Fitness for Health creates unique exercise programs based on a person’s individual fitness goals.  Want to lose weight or maintain weight management for adults or kids?  Interested in toning your body?  Aspiring to improve your athletic edge?  No problem!  Whether you are a young child or a senior citizen, Fitness for Health can you help you and your loved ones reach your full potential this autumn.

Are You Thriving?

Do you know what it takes to thrive and find happiness? A new study could shed light on what it takes to make the most out of your life.

Dr. Daniel Brown, a sport and exercise scientist at the University of Portsmouth, has pulled together all the research on what makes people thrive, from studies of babies and teenagers, to studies of artists, sportspeople, employees and the elderly, and has come up with the first definitive catch-all.  His research is published in European Psychologist.

He wrote, “It appears to come down to an individual experiencing a sense of development, of getting better at something, and succeeding at mastering something…In the simplest terms, what underpins it is feeling good about life and yourself and being good at something.”

According to Science News, “The study outlines the ‘shopping list’ underlying Dr. Brown’s simple definition. To thrive doesn’t need all the components, but suggests a combination of some from each of the two following lists may help:”

A: Is:

  • optimistic,
  • spiritual or religious,
  • motivated,
  • proactive,
  • someone who enjoys learning,
  • flexible,
  • adaptable,
  • socially competent,
  • believes in self/has self-esteem.

B: Has:

  • opportunity,
  • employer/family/other support,
  • challenges and difficulties are at manageable level,
  • environment is calm,
  • is given a high degree of autonomy,
  • is trusted as competent.

Do you want to thrive and reach your full potential? Fitness for Health creates unique exercise programs based on a person’s individual fitness goals and unique schedule. Want to lose weight or maintain weight management for adults or kids?  Interested in toning your body?  Aspiring to improve your athletic edge?  No problem!  Whether you are a young child or a senior citizen, Fitness for Health can you help you and your loved ones reach your full potential – whether you need before work, during lunchtime or after work workout schedules.  Call us at 301-231-7138 for program details.

Want to Live Longer? Try Eating More Foods with Fats

The chances are that you have a loved one whose in his 80’s or even 90’s. Have you ever asked him about his secrets to aging?

A recent mouse study at the UC Davis School of Veterinary Medicine demonstrates that a high fat, or ketogenic, diet not only increases longevity but also improves physical strength.

“The results surprised me a little,” said nutritionist Jon Ramsey, senior author of the paper that appears in the September issue of Cell Metabolism. “We expected some differences, but I was impressed by the magnitude we observed — a 13 percent increase in median life span for the mice on a high fat vs high carb diet. In humans, that would be seven to 10 years. But equally important, those mice retained quality of health in later life.”

Adhering to a ketogenic diet (when carbohydrate intake is so low that the body shifts from using glucose as the main fuel source to fat burning and producing ketones for energy) not only significantly extended the mice’s lifespan, it also increased their memory and their motor function – strength and coordination. Additionally, the diet prevented an increase in age-related inflammation and lowered the risk of tumors.

“In this case, many of the things we’re looking at aren’t much different from humans,” Ramsey said. “At a fundamental level, humans follow similar changes and experience a decrease in overall function of organs during aging. This study indicates that a ketogenic diet can have a major impact on life and health span without major weight loss or restriction of intake. It also opens a new avenue for possible dietary interventions that have an impact on aging.”

Are you in need of fitness assistance to improve your strength and coordination?  Fitness for Health can help you create a healthy, active lifestyle while having fun and sustaining weight management.  We offer customized exercise programs designed to fit your and your children’s exact needs while helping you reach your unique health goals. From first-time gym-goers to NFL professional athletes looking for athletic training, Fitness for Health has fitness programs to help people of all ages and abilities reach their fullest potential. And, we offer family workouts and Open Gym playtimes so families can become active together.

What’s In Your Lunchbox?

Happy first day of school to students in Maryland and happy second week of school to most of the families in the D.C. area!

Back-to-school time is the perfect opportunity to speak to your children about healthy food choices and kids’ health.

Buying lunch at school may be the first time that kids get to call the shots on which foods they’ll eat. Luckily, there’s been a nationwide effort to improve the taste and nutrition levels in school lunches.  But, some food options served at school are still exceeding recommendations for fat and leading to the childhood obesity epidemic. In the typical school cafeteria, kids can still choose an unhealthy mix of foods, especially the less nutritious fare often available a la carte or in the vending machine.

If your child will choose an item from the lunch line, encourage him or her to make good choices by incorporating fruits and veggies and trying a variety of foods.  (Chicken nuggets may be tasty, but eating them each day won’t give your child an opportunity to try new foods that he/she may love.)

If your child will brown bag it, enlist your child’s help to make lunch!  Treat this bonding moment as a chance to instill healthy food choices in your child while having fun making creative fare.  Does your child love “Toy Story”?  Make cucumber slices that look like aliens.  Does your daughter like flowers?  Make a PB & J sandwich on wheat bread that is shaped like a daisy. Is your son excited by military planes? Create a plane-shaped sandwich using a cookie cutter and add organic raspberries and blueberries to a handful of marshmallows to make a patriotic red, white and blue lunch!

Your imaginations your only limits! Begin the school year by reminding children that food can be fun while being nutritious and can stave off childhood obesity. And, the best part? You’re creating lifelong memories and laying the foundation of your child’s future, healthy, active lifestyle.

Are you looking for your child and/or teen to get off the couch and prepare for the new school year?  No matter what your child’s level—beginner to varsity athlete—Fitness for Health will create a custom children’s fitness program just for him or her. Our gym is a safe yet super-fun environment where kids are inspired and motivated to push themselves harder.  Learn more about our programs and services at our next open house on Sunday, October 1, at 5pm.

Have a happy and safe new school year!

Managing Back-to-School Stress

The stress of a new school year can make you forget some of the benefits of being a parent. It’s an adjustment time for you and your child. Keeping your child safe, healthy and happy during the school year becomes your number one priority. Here are some back-to-school tips to make the transition a little easier and a lot healthier.

Preparation is always the key to diminishing stress. Whether it is purchasing the correct tools, getting tasks done ahead of time or instilling healthy habits in your children, preparation will help you breathe easier.

Here are a few tips:

  • long term effects of shooting dilaudid Arm yourself with school supplies before the first day. Grab an extra school supply list. Most of the time, they are at various stores. Parents can just pick them up as they enter. Hold off buying anything until after you meet the teacher. Show the list to her and ask if there is any addition or elimination, and change it accordingly.
  • celexa help with social anxiety Make a trial run this week. Take a trial run on getting up early at least five days before school. This helps with solidifying the new schedule and is proven to help prevent cranky kids.
  • is amlodipine a beta blockers Have a family meeting. If you are planning changes with anything at all, have a family meeting at least one week before school. This is the perfect time to implement a new school plan for the new year. For example, new homework rules, activities (not too many, I hope), as well as when and what to eat before school and afterwards. This is especially true if your child goes to an after-school program where snacks are provided.

Does your child need a little extra confidence going into the new school year? Fitness for Health can help! At Fitness for Health, we design our kids’ health and fitness for kids programs to help children develop the skills—and the self-confidence—they need for real life. We do it through our unique Success Builds Success approach, which encourages children learn to take new risks through small, achievable—and wildly fun—challenges.

Our programs are designed to help children shape the skills that other fitness for kids programs tend to ignore, including mental processing, motor planning, visual information processing and proprioception (the ability to innately sense your body’s position, movement and spatial orientation) in addition to offering athletic training for kids.

Have a happy and safe new school year!

Back-to-School Fitness for Moms

The importance of improving fitness skills cannot be underestimated.  Many adults with low levels of interest in physical activity are often found to have decreased self-confidence.  The American Heart Association has shown that physically active people show improvements in a wide variety of measures of psychological well-being – including self-esteem.

A great way to “freshen up” your workout routine is to include yoga.  Yoga can be practiced year round, inside or outside, as long as you have a mat.  Enjoy the beautiful summer weather!  Take your routine outdoors so that you can absorb the fresh air and sunshine while you work your muscles.

This is the ideal exercise for busy women on the go who can’t tolerate high impact exercise such as running. Not only will your self-esteem improve – because you will see results – your overall mindset will improve too. Your mental health will benefit as you learn to breathe and relax – which is especially important during the chaos of preparing your children to head back to school.  Less stress means you are better able to handle life’s everyday little crises and it will help you to take a little time to focus on yourself and your personal needs.

Moms, do you want to reach your full, physical potential this school year?  Fitness for Health offers adult, fitness and weight management, athletic training and development, physical therapy and bone and joint health programs using bioDensity™ and Power Plate® technology.

Do your kids need a little extra confidence going into the new school year? We can help! At Fitness for Health, we design our kids’ health and fitness for kids programs to help children develop the skills—and the self-confidence—they need for real life. We do it through our unique Success Builds Success approach, which encourages children learn to take new risks through small, achievable—and wildly fun—challenges.

Our programs are designed to help children shape the skills that other fitness for kids programs tend to ignore, including mental processing, motor planning, visual information processing and proprioception (the ability to innately sense your body’s position, movement and spatial orientation) in addition to offering weight management for kids.

Have a happy and safe new school year! Namaste!