Health Blog

Every once in a while we find ourselves dehydrated. It is in such times that we should know how to rehydrate ourselves. Since 70% of the human body is made up of water, naturally it needs water to survive, even more than it needs food. There are many rehydration products and treatments that you can use. What are the best rehydration methods? There’s no one right answer. Let’s take a look at some of the most effective rehydration treatments. WATER Obviously, drinking water is the best of all hydration drinks if you have a regular intake and you’re not working out or sweating a lot. Not only does it not contain any calories but it helps your skin rejuvenate and is also crucial for your muscle health. That being said, water might not always work if a person is dehydrated, though it is the best place to start. For one, you should not gulp down glass after glass of water. If you drink water too fast, your body will not be able to absorb and use it effectively, causing your kidneys to expel most of it. And, this means you will have to make multiple trips to the restroom, even if you haven’t had much water to drink. Frequent urination inhibits the process of rehydration, compromising the purpose for which you were drinking water in the first place. So, to put it simply, drink 1 or 2 glasses of water, taking small sips initially. The best part is you can carry it around easily, and rest assured, no one will pick on you for drinking ‘too much water’. If plain water isn’t your thing, you can add a dose of sugar or salt. ORAL REHYDRATION SALTS (ORS) One of the best known rehydration methods is oral rehydration salts, commonly referred to as ORS. The formula is a mix of salts, essential mnerals and glucose that adds the electrolyte mix to water the body needs for fast effective rehydration. O.R.S Hydration Tablets are based on this scientific formula and formulated to World Health Organisation oral rehydration standards. Traditionally, oral rehydration salts have always come as a powder in sachets, but with O.R.S Hydration Tablets all you have to do is drop, dissolve and drink in normal drinking water. The same proven hydration but with less mess.` FOOD/WATER WITH ELECTROLYTES Electrolytes in the bloodstream are responsible for regulating and stabilising your blood pressure level and also for maintaining optimal fluid balance within the body. Dehydration, more often than not, depletes the body of electrolytes, which can prove harmful over time. Every time you engage in strenuous physical activity, it is a given that you will lose electrolytes through perspiration. Therefore, compensating for the loss is extremely important. There are numerous electrolytes your body needs, the foremost being sodium. As you would know, water is a foremost source of sodium. Hence, drinking water with electrolytes is perhaps the best rehydration method. Once the electrolyte levels are restored, you will have more energy and your system can go about restoring the hydration levels as well. Another important electrolyte is potassium, which you can easily get through fruits and vegetables which are rich in water. In other words, you can eat foods which are rich in electrolytes along with drinking electrolyte-rich rehydration beverages. In fact, experts recommend combining food and water for rehydration to achieve the desired results. To ease the process for you, here’s a look at some foods which have high water content: Grapefruit Watermelon Fruit juices and sports drinks Smoothies SPORTS DRINKS Carrying on from the previous section, sports drinks are an effective option for rehydration. In fact, they can almost be referred to as rehydration products, given that they have high electrolyte content. Drinking sports drinks will not only hydrate your body but will also ensure that your body retains the fluids you are consuming. This proves more effective when it comes to rehydration and can be a useful treatment for dehydration. The best part is you can easily find sugar-free alternatives to sports drinks, the foremost among them being coconut water. Of course, with a plethora of sports drinks available on the market, it might be a tad difficult for you to choose the right one. As a guideline, you should check the label. Any sports drink which contains at least 20 mmol per liter of sodium is a good choice. AVOID ALCOHOL AND EXCESSIVE CAFFEINE Now moving on to things you don’t need to do for rehydration – avoiding excessive caffeine and alcohol intake is a widely known rehydration method. The reason for this is quite obvious: caffeine and alcohol both cause you to urinate more frequently, which is a known cause of dehydration. As your body is unable to retain the fluids you have consumed, you will find it much difficult to rehydrate yourself. This is why it is often said that water is the best beverage for rehydration and coffee and sodas can actually cause more harm than good What life takes out, O.R.S Hydration puts back in. 

If you are always stressed out, nervous, and feeling anxious, chances are that someone close to you has suggested you take ashwagandha. They may have claimed that this can help not only to calm you down, but also heaps more of other benefits. If you’ve never heard of this supplement, it’s normal to be skeptical. Are these supposed benefits real? Here are some of the top benefits of ashwagandha that are proven and backed by science. What Is Ashwagandha? Ashwagandha (Withania somnifera) is a perennial plant native to India, Africa, and portions of the Middle East. It is also sometimes called “Indian Winter cherry” or Indian Ginseng Ayurvedic medicine has historically utilized ashwagandha to boost energy, enhance general health, and reduce inflammation, discomfort, and anxiety.  The name "ashwagandha" refers to the fragrance of its root, which is described as "like a horse" by definition. This plant is used as a general tonic to increase energy and relieve tension and anxiety, according to practitioners. Some people believe that the plant can help with cancer, Alzheimer's illness, and anxiety. Here are some of the science-backed health benefits of ashwagandha. #1 Helps Improve Performance in Some Sports The effectiveness of ashwagandha in increasing strength and muscular growth is still being researched. Participants in one trial reported greater speed and strength. Some people said they slept better after taking ashwagandha, but this study didn't compare it to a placebo. Another study with just male participants found that ashwagandha treatments were effective. Men who took ashwagandha experienced substantial improvements in muscular strength and size in their arms and chests, as well as a significant reduction in body fat percentage and post-workout muscle injury, when compared to the placebo group. #2 Reduces Levels of Stress and Anxiety The stress-relieving qualities of Ashwagandha are likely its most well-known health benefits. Several studies have demonstrated ashwagandha's capacity to considerably reduce individuals' stress and anxiety levels. Researchers demonstrated that ashwagandha can improve sleep quality in one trial, confirming that individuals slept substantially better with ashwagandha doses compared to placebo doses. In a study published in 2019, researchers discovered that taking a daily dose of 240 milligrams of ashwagandha lowered stress levels considerably when compared to a placebo. Reduced levels of cortisol, a stress hormone, were among the results. Another research of 60 persons revealed that those who took 240 mg of ashwagandha extract per day for 60 days had much lower anxiety levels than those who were given a placebo. #3 Can Help Ease Symptoms Of Mental Health Conditions Research showed that ashwagandha may help lessen symptoms of various mental health problems, such as depression. Researchers studied the effects of ashwagandha on 66 persons with schizophrenia who were depressed and anxious in one trial. They discovered that individuals who received 1,000 mg of ashwagandha extract daily for 12 weeks had lower depression and anxiety levels than those who took a placebo. Although some research suggests that ashwagandha may have antidepressant properties in certain people, it should not be used in place of antidepressant prescription. If you're experiencing depressive symptoms, speak with a healthcare professional to obtain any assistance or therapy you may require. #4 Can Improve Memory and Mental Performance Ashwagandha has been shown to improve cognitive performance. There were early indications that ashwagandha might enhance cognitive performance in specific populations, including older persons with moderate cognitive impairment and those with schizophrenia, according to a study that comprised five clinical investigations. Executive functioning, attention, response time, and performance on cognitive tasks are just a few of the cognitive processes it may help with. In a research of 50 people, ingesting 600 mg of ashwagandha extract per day for 8 weeks resulted in substantial improvements in the above-mentioned metrics when compared to a placebo. #5 Provides Relief From Sexual Dysfunction In certain trials, ashwagandha supplements have been proven to improve male fertility and testosterone levels. In one research, 43 overweight men aged 40 to 70 with minor weariness administered ashwagandha extract or placebo pills daily for eight weeks. The ashwagandha medication was linked to an 18% rise in DHEA-S, a sex hormone involved in the manufacture of testosterone. In addition, individuals who took the herb had a 14.7 percent higher testosterone rise than those who took the placebo. Ashwagandha has also been shown to help women with sexual dysfunction in at least one clinical research. According to the subjects' self-reports, ashwagandha treatment resulted in considerable improvements in arousal, lubrication, orgasm, and satisfaction. It also increased the number of effective sexual interactions and reduced discomfort related to their sexual life and sexuality. #6 Lowers Level of Blood Sugar and Body Fat Ashwagandha was proven to be effective in lowering blood glucose and lipids in a few modest clinical investigations (the most common type of fat in the blood). The blood sugar-lowering benefits of ashwagandha have been compared to those of type 2 diabetes medicines in one research. Treatment with ashwagandha substantially lowered blood sugar, hemoglobin A1c (HbA1c), insulin, blood lipids, and oxidative stress indicators, according to a review of 24 investigations, including 5 clinical studies in persons with diabetes. At this moment, however, research is limited, and additional well-designed trials are required.How Should You Take Ashwagandha?Doses of 250–600 mg/day of ashwagandha root extract have been utilized in studies. The most typical dosage regimen is 600 mg twice a day, with one dose taken at breakfast and the other in the evening.For athletes under an intense training routine, evidence shows that 600 mg/day is preferable to lesser dosages for enhancing sleep.It's unclear whether ashwagandha loses its efficacy over time when taken on a regular basis, but given its potential drug-like effects on neurotransmission, this possibility can't be ruled out. It's also unclear whether consuming ashwagandha on a weekly or biweekly basis affects its efficacy.   Where did this ashwagandha come from? Always check the source of your herbs, especially if you’re buying supplement capsules. Start by asking staff members at natural foods or supplements stores for recommendations. If they say any brand will work, do your own research on each company’s certifications, testing practices and product standards. You especially want to check for the presence of any heavy metals, including arsenic, cadmium, lead and mercury, in their products[19]. Exposure to these metals can result in damage to the liver, kidneys, central nervous system, immune system and reproductive system.   The Bottom LineAshwagandha is an ancient medicinal plant that has a variety of health advantages. Although taking ashwagandha will not eliminate stress, it may assist to decrease the symptoms and make one feel more at peace. However, investing the effort to build coping mechanisms to assist you handle stress in the future will pay off in the long term.Most people regard ashwagandha to be reasonably safe. However, it is crucial to consult with a healthcare practitioner before incorporating ashwagandha into your daily regimen.

What is the purpose of taking a multivitamin? A multivitamin can address nutritional gaps in your diet, making it a great option for people who are deficient in certain vitamins. The World Health Organization (WHO) estimates that more than two billion people suffer from micronutrient deficiency around the world—typically from nutrients like iron, calcium, and vitamins A, B, and C. Vitamin and mineral supplements are just that – supplemental – so it’s important not to overdo it. News has swirled around in recent years that dietary supplements can be detrimental to one’s health, and can even cause an increased risk of cancer if you ingest high levels of them.  If you do choose to take a multivitamin, it’s important that you speak with your personal physician or nutritionist to discuss the type of dietary supplement and dosage that will best complement your body type and lifestyle. From there, you can do your own research and check labels, just as you would in your grocery shopping! Different types of multivitamins: Multivitamins vary in what’s included and in what amounts, so taking your own nutritional needs into consideration is important.  Some of the most common multivitamin supplements include the following: Omega-3 Fish Oil - This essential fatty acid has been shown to lower blood pressure and reduce triglycerides, preventing heart disease and stroke. Vitamin D – This isan essential vitamin that the body needs to absorb calcium and build strong bones, teeth, and muscles. Vitamin B12 –This nutrient helps the body maintain healthy nerve and blood cellsin order to make DNA. It also helps prevent anemia, a medical condition that make you feel weak and tired. Iron –A mineral that your body needs to produce hemoglobin, a protein that carries oxygen from the lungs to all areas of the body. Considering trying a multivitamin? Here are some things to consider: Check the Daily Value (DV). The Daily Value is the level of vitamin and nutrients that the product contains in relation to a 2,000-calorie diet. You’ll likely want to choose a multivitamin that provides as close to 100 percent of the DV as possible for the vitamins and minerals listed in it. If your typical diet is lacking in fruits and vegetables (good sources of vitamins A, C, and E), a 100 percent DV can help you reach the recommended intake in these areas. If your diet is already balanced, avoid overdoing it with supplements, as nutrients can build up in the body and become toxic. These include fat-soluble vitamins like A, D, E, and K. As an example, excess vitamin A built up in the body (often from animal products) has been shown to cause migraines or bone pain. Buy based on your specific needs. Nowadays, there are multivitamins made specifically for men, women, seniors, and children, adapted to fit specific needs according to body type, hormonal function, and healthy development.      1.  Women’s vitamins Women’s dietary supplements will typically include calcium, as women can start to lose bone density in their twenties. Biotin is another helpful nutrient made up of water-soluble B vitamins that improve dry or brittle skin, hair, and nails. During pregnancy, prenatal vitamins which usually include folic acid, iron, calcium, vitamin D, DHA, and iodine are recommended. These nutrients promote healthy growth and development and have been shown to prevent birth defects. Iron, in particular, is beneficial for when a woman is lactating after pregnancy.      2.  Men’s vitamins Men require a lot of vitamin D in order to produce testosterone, as well as to support brain health and maintain strong bones. Most supplements will include the active form of folate, an easily digested B vitamin, that supports red blood cell health, and vitamin K, which promotes proper blood clotting.      3.  Senior vitamins Older adults may benefit from a higher intake of vitamin D, supporting skeletal health and reducing injuries from falls. They may also need a boost of vitamin B12, since adults over the age of 50 may have trouble absorbing vitamin B12 from food. Potassium is another key nutrient that can aid in lowering blood pressure, reducing the risk for chronic disease development as one ages.      4.  Children’s vitamins Children’s multivitamins focus on healthy growth and development, and are especially helpful for picky eaters. One of the most crucial nutrients for kids is vitamin A, necessary for tissue and bone repair as well as a healthy immune system. Calcium is also key, as it is the building block of the skeletal system. Children’s supplements may also include vitamins B12 and D for optimal brain development. Consider whole-food vitamins. Your body thrives when you nourish it with products made from whole foods. If you have the budget, you may want to consider buying organic or whole-food based multivitamins rather than synthetic multivitamins. These vitamins are higher quality and free of chemicals that may be difficult for the body to absorb. Whole-food vitamins are condensed from real fruits and vegetables from which the nutrients are more bioavailable, meaning that the body has an easier time absorbing and assimilating the nutrients than from their synthetic counterparts. Check for an industry seal. You can check to see if your multivitamin passes industry standards by looking for an industry seal from U.S. Pharmacopoeia (USP), NSF International, ConsumerLab.com or UL. Vitamins approved by these organizations have been tested for contamination of arsenic, bacteria, and lead.  These types of tests can also help determine if vitamins will dissolve properly in your body. The USP, for example, immerses the vitamins in a simulated stomach acid solution to make sure that they will be effective as a dietary supplement.  Focus on your diet over supplementation. A multivitamin should be a supportive addition to your health routine rather than becoming the primary source of essential vitamins and minerals. Your body will feel and function at its best when you eat a well-rounded nutritious diet, giving you the best chance at dissolving nutrients efficiently and obtaining the most bioavailable version of the vitamins present. Making a habit of eating whole-foods is a sustainable and less expensive way of getting the nutrients that your body needs. It’s also a great way to crowd out less nutritional food choices, as you will be prioritizing foods that provide the nourishment you need to improve and maintain your health.