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5 alarming side effects of insufficient water intake

5 alarming side effects of insufficient water intake

Accounting for more than 60% of the human body, water is integral for survival. Hydration facilitates digestive functions, helps maintain temperature, and ensures proper circulation. Health experts and nutritionists advise adults to drink 6-8 glasses of water daily to ensure optimum health. Insufficient water intake can lead to several complications, such as dehydration, fatigue, dizziness, and more. Keep reading to learn more about the side effects of not drinking enough water.

Dehydration
The first noticeable side effect of poor drinking habits is dehydration. As the term suggests, this is a condition in which the body lacks enough water and cannot function properly. It can lead to symptoms like dizziness, headaches, dark yellow urine, thirst, and dry mouth. Some severe symptoms include feeling lightheaded or confused. If left untreated, dehydration can lead to life-threatening complications like kidney failure, seizures, and other severe conditions.

Skin changes
Dry and flaky skin are common symptoms of insufficient water intake. Drinking enough glasses of water during the day is important to keep the skin naturally hydrated and moisturized from within. Many nutritionists also recommend eating hydrating fruits and vegetables like watermelon, cucumber, and similar foods, which helps keep the skin’s elasticity intact, making it appear youthful. Insufficient water makes the skin prone to signs of premature aging, such as wrinkles and fine lines.

Declining cognitive function
Many studies suggest that insufficient water intake can lead to symptoms like reduced memory, attention span, and late reaction time – all pointing to decreasing cognitive performance. Studies also indicate that even mild dehydration can lead to mood swings, irritability, increased fatigue, difficulty concentrating, and losing focus in completing tasks. So staying hydrated keeps your brain activity functioning correctly.

Imbalanced immune system
The immune system is the body’s first line of defense against viruses or bacteria that may target the organs. A dehydrated body leads to a weakened and compromised immune system that is not fit enough to care for the body. Chronic dehydration can lead to inflammation that can cause heart disease or even arthritis. These illnesses come with their own complications that are hard to manage. With the right meal plan, adequate water intake, exercise, and lifestyle changes, these diseases can easily be avoided, or the risk of developing them can be reduced dramatically.

Digestive concerns
Since water is an essential component of the digestion process, insufficient water intake can lead to the body getting constipated. It can lead to symptoms like abdominal pain and hard and dry stool that are difficult to pass. It is because water is necessary for moving the food through the intestines. Due to dehydration, other complications like acid reflux or ulcers can also cause issues. Treating these illnesses is highly uncomfortable and demands a structured meal plan and lifestyle change to manage the symptoms. However, drinking enough glasses of water daily can keep these conditions at bay.

Apart from these, one may also experience muscle cramps due to a lack of electrolytes. Headaches are another symptom of severe dehydration, which may further lead to fatigue, dizziness, or even heat stroke if left ignored.

Consult a healthcare professional and a nutritionist to understand if your body requires any special attention in terms of hydration. Healthy water drinking habits are proven to prevent one’s risk of contracting various severe health conditions. Besides drinking enough water, follow a healthy meal plan and incorporate necessary lifestyle changes to ensure you remain fit and lead a fulfilling life.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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6 herbs and spices that can help prevent cancer

When dealing with cancer, healthcare experts often recommend a combination of treatment options—therapies, prescriptions, and surgery. Certain lifestyle changes can aid treatment and recovery. This includes eating healthy foods like broccoli, berries, and tomatoes to manage the effects of the disease and strengthen the immune system to cope with the side effects of treatments. In addition to making better food choices, one can consider the following herbs and spices to help manage and even prevent cancer. Turmeric The spice has traditionally been used to manage various health conditions, including cancer. Turmeric can help fight diseases through its anti-inflammatory compound called curcumin. This natural substance plays a significant role in repairing damage in the body. Curcumin can also help treatment options eliminate cancerous cells, reduce the spread of cancer, and prevent the growth of new blood vessels in tumors. Ginger There are several ways to add ginger to meals, including having it raw, crushing it, or adding ginger powder while cooking. Its anti-cancer properties are attributed to gingerol, which is found in large concentrations in raw ginger. One of its variations, 6-gingerol, is considered highly effective in fighting diseases like colorectal cancer. One could drink ginger tea, which could have similar benefits in managing conditions like cancer. Cayenne peppers Cayenne peppers are rich in a compound called capsaicin that gives food a spicy flavor. The compound is also said to offer health benefits, including slowing cancer cell growth, which aids cancer treatments. Cayenne peppers may also help eliminate cancerous cells, including those which develop in the skin, pancreas, and prostate. Saffron Another cancer-fighting spice one should consider adding to food and beverages is saffron. The spice has thread-like structures derived from the Crocus sativus flower. It contains a high dose of antioxidants that help negate the harmful effects of free radicals, which are associated with diseases like cancer. Saffron may help target and kill cancerous developments in the colon or reduce their growth while leaving healthy cells unharmed. The health benefits of saffron may also be observed in other regions of the body, including the skin, prostate, lung, breast, and bone marrow. Rosemary Rosemary is a common herb that can help prevent the development of cancer. Derived from the rosemary plant, it contains carnosol, a phytochemical, which may help slow cancer cell growth and regulate the production of cancer-related hormones. Further, carnosol may help improve immune function to help one better manage the side effects of various treatments like chemotherapy. One could add the herb to a variety of recipes, such as roasted potatoes and chicken, to enjoy its sweet, piney flavor. Oregano Oregano not only adds flavor to foods, but it is also one of the richest sources of cancer-slowing antioxidants. Just like thyme, the compounds in the herb assist in slowing the growth of cancer. The herb may also help target and eliminate harmful cells that trigger mutations in the body. Further, when meat is cooked at high temperatures, it produces heterocyclic amines (HCAs)—carcinogens or substances that can cause cancer. But one can lower the HCA levels by adding oregano to the marinade.

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