Hydration levels are a concern for athletes and John Q. Public. In my office we use the Total Health System to accurately measure hydration levels. Dehydration has cognitive consequences, negatively affecting response time, coordination, tracking, short-term memory, attention, and mental focus (1). Feelings of fatigue take over faster and more recent research has even shown that dehydration increased brain activity related to painful stimuli (6).
Performance wise, dehydration can decrease strength by 2%, power by 3%, and high-intensity endurance by about 10% (1). Some of the reasons dehydration affects performance, especially for endurance activities combined with heat, include reduced plasma blood volume (leading to reduced stroke volume, increased heart rate), a decrease in blood flow to the skin (reducing the sweating response and heat dissipation), and an increase in core temperature (4,5).
So how much should an athlete consume to keep hydrated? The following chart lists recommendations from the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine’s Fluid Replacement Guidelines (1):
If exercising less than an hour, water will generally meet hydration needs. For longer duration exercise, especially in the heat, a sports beverage will help replace the fluids and electrolytes lost.
Can water help as an intervention to weight loss? It can definitely help to reduce overall calorie consumption if it replaces high calorie beverages. It can also help by adding feelings of fullness, aiding in digestion, slightly increasing metabolism, or avenge feelings of thirst that can often be mistaken for hunger (9). More recently, a study aimed to discover if a pre-meal glass of water would be a successful intervention as part of a weight loss diet. The researchers found that the participants on a calorie restricted diet who drank +500 ml water before each meal lost more weight than those on the calorie restricted diet alone (10).
- Clark MA, Lucett SC. (2010). NASM’s Essentials of Sports Performance Training. Baltimore, MD: Lippincott Williams & Wilkins.
- National Research Council. (2005). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press.
- Insel PM, Ross D, McMahon K, et al. (2011). Nutrition (4th edition). Sudbury, MA: Jones and Bartlett.
- Jeukendrup A, Gleeson M. (2010). Sport Nutrition: An Introduction to Energy Production and Performance (2nd Edition). Champaign, IL: Human Kinetics.
- Gonzalez-Alonso J, Mora-Rodriguez R, Below PR, Coyle EF. (1997). Dehydration markedly impairs cardiovascular function in hyperthermic endurance athletes during exercise. Journal of Applied Physiology, 82(4), 1229-1236.
- Ogino Y, Kakeda T, Nakamura K, Saito S. (2013). Dehydration enhances pain-evoked activation in the human brain compared with rehydration. Anesthesia and Analgesia. Advanced online publication. doi:10.1213/ANE.0b013e3182a9b028.
- Kenefick RW, Hazzard MP, Mahood NV, Castellani JW. (2004). Thirst sensations and AVP responses at rest and during exercise-cold exposure. Medicine and Science in Sports and Exercise, 36, 1528-1534.
- O’Brien C. (2003, December). Hydration in cold environments. RTO HFM Specialists’ Meeting on “Maintaining Hydration: Issues, Guidelines, and Delivery.” The RTO Human Factors and Medicine Panel (HFM) Specialists’ Meeting. NATO Science and Technology Organization, Boston, MA. RTO-MP-HFM-086, 9.1-9.8.
- Dennis EA, Dengo AL, Comber DL, Flack KD, Savla J, Davy KP, Davy BM. (2010). Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity, 18(2), 300-7.
- Boschmann, M. (2003) Water-induced thermogenesis. Journal of Clinical Endocrinology and Metabolism, 12(88), 6015-6019.
The lymphatic system takes care of our immune system and dead cell removal; if there is injury, or tissue damage, even from surgery (a controlled trauma) there will be an extra accumulation of proteins, such as the GAGs (glycosoaminoglycans) that may be handled improperly by the tissue. The lymphatic system will participate in taking care of it. Even manipulation will produce body waste and the lymphatic system will take it away. The lymphatic system follows the fascial system. The fascia requires movement and the PhysioTouch offers a dimension I was not normally incorporating into my treatments. Chiropractors, PT’s, massage therapists and acupuncturists spend the majority of treatment pushing into the body. The device pulls tissue away from the body (fascial traction).
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I am a hands-on Doctor, teacher, and a writer. I am certified as a weight loss consultant, personal trainer (exercise specialist) & known for helping people with chronic pain.
I have experience on how to help you lose more weight than other people. It’s not a secret …
I know lots of people who go to Whole Foods, Costco, & Trader Joe’s that buy protein powder as part of a cleanse or there diet. They don’t work as well as the one I recommend. The medical food protein powder I use has proven in clinical studies to make people lose more body fat weight than people who did NOT take this product. I know mine costs a little more but it’s reported in numerous professional journals to be better.
This means you lose fat pounds … but other people (on the exact same calories and
exercise as you) don’t lose nearly as many fat pounds (I don’t want you to lose precious lean muscle). My weight loss programs are drug-free and side-effect free.
This medical food powder I recommend is called UltraMeal and you can get the full details on how to order by clinking on the METAGENICS link on my home page.
Simple answer: d-alpha or the full spectrum of tocopherols and tocotrienols.
I recommend the Metagenics E Complex-1:1™. It is a pure, unesterified vitamin E formula that features d-alpha tocopherol combined with a mixed tocopherol blend, achieving a one-to-one ratio of alpha to gamma tocopherols. This unique formula is designed to provide the antioxidant benefits that come from consuming a comprehensive family of tocopherols.
- Vitamin E inhibits protein kinase C activity, which supports cellular health in several types, including smooth, muscle, platelets, and monocytes.*
- Delivers an especially powerful blend of different tocopherols for a broader range of antioxidant protection against the ravages of free radicals.*
- Provides balanced levels of gamma- and alpha-tocopherols that are more closely associated with consumption of vitamin E-rich foods.*
- Provides gamma-tocopherol for unique antioxidant protection.*
Purchase at : http://drjeffreytucker.com and click on Metagenics
I’m hearing a lot of chatter again about how dangerous materials from plastic migrate from microwave containers into foods. The biggest problem I see is the potential danger in the cumulative effect of ingesting traces of those materials week after week, month after month, year after year.
Research has shown that beta-carotene (an antioxidant) was significantly depleted in broccoli steamed in a microwave, compared to broccoli boiled by induction. Another study showed that microwaving of different types of oils, including virgin olive oil, caused the oils to become degraded. One study showed that microwaving of breast milk depleted antibodies and prompted breakdown of enzymes. Another study showed breakdown of vitamin B-12 to inactive degradation products. One of the big concerns is that microwaves may alter protein molecules.
I know we put a micromave in our new office kitchen and 4 weeks into the new space, I have not heard the microwave used once. My best suggestion is to use it as little as possible. Using the microwave every once in a while may be convenient and that’s it.
Not “Light“ yogurts because most “light” yogurts are loaded with artificial sweeteners and/or high fructose corn syrup. Not “fat free” because fat isn’t bad. Fat is a critical nutrient to your brain, hormone health and your fat loss efforts. Most fat-free yogurts are LOADED with sugar so that they taste good.
I recommend Organic Plain Greek Yogurt. Greek yogurt has double the protein of regular yogurt, and when you eat the plain variety you avoid all the extra, unnecessary, artificial ingredients along with the added sugar. Organic is important to buy so you avoid the hormones and antibiotics. Try Greek Yogurt for lunch or dessert. I know Yogurt is not on the Paleo Diet but it lends itself more towards the Mediterranean Diet followers.
Example recipe of items to mix in:
1.5 cups organic plain Greek yogurt
1 scoop UltraMeal protein powder (Metagenics) – (Chocolate or Strawberry is really good)
Berries – can be frozen blueberries, raspberries, strawberries, etc
1 tablespoon crunchy almond butter
1 tablespoon unsweetened shredded coconut
1 ounce of walnuts or pecans
The Radial Pulse Therapy (RPT) also known as Shockwave Therapy does not apply electric shocks. The RPT I use in my practice is applied by holding a lightweight hand-piece against the skin that (houses electromagnets, instead of a compressor, to accelerate a projectile inside the hand-piece that hits an applicator tip) creates a unique radial wave that penetrates into the surrounding target tissue.
Muscle strains and joint dysfunctions caused by asymmetrical movements over time can generally be reduced by treatment using the Deep Muscle Stimulator (DMS).
The DMS is a hand held device that delivers strong vibration, oscillation and percussion. Use of the DMS appears to reduce stiffness by signaling inhibition of the sympathetic nervous system. Palpate tight or stiff fascial tissue or a taut and tender muscle fiber, and then apply the Deep Muscle Stimulator (DMS) device for approximately two to three minutes, the post treatment/application will leave the skin red, warm and it will palpate as “softer.” This probably has to do with local changes in the arterioles and capilliaries and the mixing up of tissue viscosity.
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I work every day with chronic pain clients and I am often not satisfied with the results. I search for educated answers and I look for innovative therapy for clients to improve there problems. This has led me to use many cutting edge modalities early on in my practice, such as being in a multi-disiplinary practice, laser, kettlebells, ropes, suspension training, vibration and percussion, radial shock wave therapy, instrument-assisted soft tissue tools and SCENAR therapy…