Top Tips on Hydration, Nutrition, Exercise & Sleep

• Acute stress: each day stimulates a stronger immune system e.g., cold shower; cold water/air therapy.
• Chronic stress each day increases the chances of illness and disease.

Water

1. We lose water through breathing, perspiration, urination, and defecation.

2. The average urine output with adults per day is approximately 1.5 litres.

3. An additional loss of 1 litre per day of water is due to breathing, sweating and bowel movements.

4. The body will recycle about 40,000 glasses of water per day and in the process will lose around 2.5 litres of water per day.

5. Eating fresh Whole Foods accounts for about 20% of total fluid intake per day.

6. We need between two to three litres of water per day, depending on exercise and environmental conditions.

7. Water intake varies depending on weight, age, gender, levels of activity, weather conditions, health conditions and if you are pregnant or breastfeeding.

8. Pay attention to your thirst and colour & smell of your urine. This will be a good indicator to tell you if you are dehydrated.

9. Elderly people lose their thirst sensation.

10.When we feel thirsty it means we are already dehydrated.

11.The human body has no water storage system to provide usable water.

12.Drink water at regular intervals throughout the day.

13.Other fluids do not replace water.

14.Fluids containing sugar and caffeine are considered as diuretics.

Food

1. One can of fizzy pop contains at least 10 teaspoons of sugar.

2. An unhealthy diet leads to diseases like diabetes, hypertension, certain cancers, obesity and micronutrient deficiencies.

3. Breakfast is the most important meal of the day because it feeds your body and mind with the necessary nutrients and energy to function throughout the day.

4. Eating breakfast regularly, will help keep weight off, because it gets your metabolism going.

5. The fresher the foods you consume, the healthier you will be. Foods that do not expire contain unnatural preservatives additives and chemicals that deteriorate your body.

6. Focus on fruits, vegetables, lean meats, whole grains, low fat dairies and above all moderate what you eat.

7. Snacking is important. By eating small meals or snacks throughout the day you will keep your metabolism up and running to burn the calories you eat.

8. Smart snacking means granola, fruits, seeds, veggies, protein bars and nuts.

9. An average male adult should have a calorie intake of 2,500 calories per day and an adult female should have 2,000 calories per day, depending on lifestyle including exercise.

10.Maintain a fibre rich diet.

11.Vitamin D3 is essential and gained from sunlight – 10 mins per day for pale skin and 20 mins per day for dark skin. Helps to ward of viral infection.

12.Half a sweet red pepper has the same vitamin C content as a large orange

Exercise

1. Exercise boosts brain power.

2. Movement melts away stress – those that exercise, have less stress than those who do not exercise.

3. Exercise enhances a better mood and outlook in life.

4. Exercise gives you energy.

5. It is not hard to find time to exercise.

6. Fitness can help build relationships.

7. Exercise helps ward off disease.

8. Exercise can also help ward off the ageing process.

9. Fitness pumps up your heart to be a stronger heart.

10.Exercise lets you eat more.1

1.Exercise boosts performance.

12.Weight loss is not the most important goal.

13.Exercise increases blood pumped through the body, better delivering nutrients and oxygen to the body and removing toxins and waste out of the body.

14.Exercise speeds up the healing process because of the increased amount of oxygen it provides throughout the body.

Sleep

1. The ideal time to fall asleep is between 10 to 15 minutes. This means you are still tired enough to fall asleep deeply but not so exhausted that you fall asleep all day.

2. If it takes less than 5 minutes to fall asleep then you are sleep deprived.

3. Awake for 17 hours leads to the decline in brain and body performance.

4. Noise within the first and last two hours of sleep, has the greatest disruptive effect on the sleep cycle.

5. Noise while we sleep can depress the immune function even though we are asleep.

6. Rapid eye movement (REM) is an important role in a good night’s sleep. Sleeping tablets can negatively affect REM function.7. To drop-off, we must cool off: body temperature and the brains sleep/wake cycle are intricately linked. That is why a summers night can disrupt sleep.

8. The blood flow mechanism that transfers core body heat to the skin works best between 18-30 degrees. But, later in life, the comfort zone shrinks to between 23-25 degrees, which is one reason why older people have more sleep disorders.

9. After 5 night’s of sleep deprivation, three drinks will have the same effect as six would when you have slept enough.

10.10% of snorers have sleep apnoea – a disorder which causes sufferers to stop breathing up to 300 times per night and significantly increases the risk of suffering a heart attack or stroke.

11.If you are tired, it will have a negative effect on your alertness, mood and physical performance.

How to reduce stress and high blood pressure through food

• Try and lower stress levels by relaxing for 30 minutes every day. For example, meditation, yoga or even a relaxation app. Eating food high in magnesium such as bananas, avocado, spinach, and dark chocolate will also help (70% minimum cocoa level.)
• Magnesium is responsible for over 300 enzyme process in the body and can reduce blood pressure, lower blood sugar, strengthen bones an increased blood flow to the eyes.
• High intensity interval training two to three times a week (no more than 20 minutes per session) will shock your body and refocus your metabolism. 2-3 1 hour sessions per week of full functional fitness is even better and helps reduce the risk of stress, anxiety and injury.
• Seeds, bananas, small amounts of dark chocolate, leafy greens which are higher nitrates, beetroot (juice or food,) dark berries which are high in antioxidants, will all help to reduce high blood pressure.
• Try freezing large bags of spinach, bananas, frozen dark fruit to make smoothies every day, ensure you get these into your diet, are essential and easy to do.
• Top-tip add a little turmeric, you will not taste it, but it is extremely good for you. Depending on when you have this, add oats if it is a meal but not if it is just a drink without food. No more than two pieces of fruit!
• Reduce salt intake as much as possible and stay hydrated. Three litres of water a day for an adult female and two and a half litres per day for an adult male.

Sustainable approaches to eating

• Food full mood.
• Fad diets do not work.
• Eat healthily on a regular basis to improve mental clarity, increased feel good factor, lowering the risk of heart disease, diabetes, and some cancers. It will also boost energy levels and your immune system.
• The magic formula with eating healthfully is to eat a little of the right foods. For example, meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar
• Be aware of non-sustainable diets, although great results in the short run, they tend not to last and can gain weight immediately once you stop. You must live your life, following in brackets the formula above. The formula above is real food and realistic.

Exercise, Energy & Food

• Pre workout it may be a good idea to eat and drink some of the following: handful of unsalted mixed nuts and an Apple, or a rice cracker with fresh tomatoes and a banana , or a small glass of milk with a banana.
• Post workout it may be a good idea to eat peanut butter (not sun-pat or other kids versions) and an Apple , or a rice cracker with avocado, or small square of dark chocolate and a handful of nuts, or if you are trying to lose healthy weight in a natural way don't eat post high intensity training workouts for at least 60 minutes.
• Eat protein, fats and carbs every three hours to increase your energy through food throughout the day. Some examples could be two boiled eggs with grated carrots and raisins 4 tuna on a rice cracker with chili flakes.
• Everyone will have different interpretation of what is healthy and good food. Avoid most foods with a long shelf life e.g. from a packet and that has been refined.