Dr. Oz’s Hydration Handbook

Water composes around 60% of your body weight. Nearly every system of your body needs it to function properly, and yet, many of us are not getting enough on a daily basis. Dehydration can easily sneak up on you and trigger serious, even life-threatening medical conditions. Educate yourself on the warning signs and hydration tips to keep dehydration danger at bay.

Can you honestly say that you take the time each day to hydrate properly? So often hectic schedules prevent us from not only making sure we are drinking enough water, but also from noticing the signs of dehydration. Ignoring these symptoms can lead to severe and dangerous scenarios. Read on to learn the tell-tale symptoms of dehydration.

Dehydration Dangers:

  1. Dark Urine Your urine should be clear; if looks like tea when you go to the bathroom, you’re dehydrated. For more on healthy pee, click here.
  2. Dry Skin If your body is dehydrated, it will do everything it can to hold onto fluids. Your skin is the first place to be robbed of water. Major indicators of dehydration include skin that is less plump and flexible, sunken eyes, dark circles or dry lips. Assess your skin with a skin turgor test; pinch a fold of skin on top of your forearm. If this pinch and stays up in a tent, there is not enough water volume behind your skin.
  3. Dizziness When your body is dehydrated, it is harder to distribute water. Dizziness can occur when you go from lying down to sitting or standing. The upright movement causes water to rush away from your heart and brain, which makes you dizzy.
  4. Constipation Your body absorbs water from your intestines and draws moisture from your stool. This makes them hard, dry and difficult to pass.

Here are ways that you can make sure you’re getting enough water.
Hydration Helpers:

  1. Know When to Drink More When you do something that raises your heart rate, like exercising, you lose water. Counteract this loss by drinking an 8-oz glass of water per hour of activity.
  2. Drink 1 for 1 Caffeine dehydrates your body. For every cup of coffee or tea you drink, have 1 glass of water too.
  3. Get Your Water From Food Many fruits and vegetables are rich in water – the juicer, the better. Watermelon, papaya, cucumber and celery are great choices because they have water, sodium and potassium, which are all needed to prevent dehydration.

    Drop the Word “Fat” From Your Vocabulary

           Make a rule: No more “fat talk.” Ramani Durvasula, PhD explains why the word is more dangerous than you think.

“Do these jeans make me look fat?”

“No dessert for me, I’m fat.”

Most of us are guilty of this “fat talk,” or dropping the so-called “F-bomb.”

Fat talk is such a regular part of our vocabulary that most of us don’t think about it. But the fat talk does its damage quietly. Chronically leaving us with a poor sense of body image, that trickles into a poor sense of self. Chronically leaving us feeling like we don’t “measure up” unless we look the way that an out-of-touch fashion industry tells us to look.

Lots of people write this off as the “usual,” so how harmful could it be? Perhaps seeing it through a different mirror can be useful.

How would it feel to hear your 8-year-old child, or niece or goddaughter preen in the mirror and ask, “Do my Hello Kitty pajamas make me look fat?” Or if they say no to birthday cake because they think they are chunky. Children do as we do and say, so they listen to us, watch us and learn from us. It’s not enough to eat healthy in front of them, we also must maintain a healthy body image – at any size. And that starts by ending the fat talk.

So how can we stop dropping the almighty “F-bomb?”

Put The Best You Out There Each Day
Too many people who engage in “fat talk” believe that their lives will change one day down the road if they could only lose 15 pounds or wear a size 8. Do not equate weight loss with happiness. You will just have the same problems in smaller pants. So instead, dress to your size today.

Many people who engage in fat talk wear clothes that are too small for themselves as punishment, or wear designs that are unflattering. Wear the right size, be beautiful – it won’t make you lazy or complacent! Instead it will make you enjoy you, and then you will feel beautiful, say kinder things and take better care of yourself.

Take a One-Day Fat-Talk Challenge
Women engage in fat talk in packs. Issue a fat-talk challenge to each other – get together, go shopping, hang out, eat – and every time anyone drops the F-bomb, call her out on it.

Generate Alternatives
You can’t take that old classic fat-talk tape out of your head without replacing it with something else. Generate five adjectives about yourself and your soul, not your body or your appearance, but about you. Then take them and write them on a sticky note that you put on your mirror. Are you really going to F-bomb someone you just described as a good mother, compassionate and friendly?

Stop the Fat Talk and Talk About Something Else
Fat talk is negative energy you put out there about you. It’s often easier to issue a compliment than it is to take one, so a thoughtful compliment can change someone’s day. When you notice good things, comment on them: It will make the world around you warmer, and you may find yourself the recipient of more good words and energy.

Finally, Let’s Go Back to Those Kids.
Great rule of thumb: If you wouldn’t say it to your kids, or a loved one, why would you say it to yourself? Many of us are taught to be overly humble to the point we put ourselves down, especially where our appearance is concerned. The only way you will get to your best you, is by loving yourself. So if you wouldn’t talk the fat talk to someone you love, why would you do it to yourself?

Radiance, beauty and happiness are a head game. And you can change it today. By changing how you talk about you.

The Gut, Liver and Mouth Detox

Dandelions greens and flowers

You don’t have to take a week off from work or spend hours in the bathroom to detox your body. There are ways to remove impurities on a daily basis, preventing them from accumulating. Small, healthy habits that you follow on a daily basis are even more powerful over time than doing exaggerated cleanses for 2 to 3 weeks. If you feel daunted about how you’re going to keep all those New Year’s resolutions to stay healthy, try to include one or more of these three detoxes into your daily routine. They are fast, simple and can begin working immediately.

Detox: Gut flush for digestion
The gut flush is a combination of three key ingredients that work together to help break down toxins in your gut. According to Ayurvedic tradition, these ingredients increase the digestive fire, or agni, in your gut. The heat helps to break down toxins. This can improve digestion and make you more efficient at breaking down toxins that accumulate in the gut. You can usually feel the increased heat in your gut within seconds of starting the gut flush.

All you need is fresh lemon juice, fresh ginger and sea salt.

  • Squeeze 1/2 cup of fresh lemon juice into a cup, jar or pitcher
  • Cut up a knob of fresh ginger into thin one inch strips
  • Add 1/2 teaspoon of sea salt then stir

Don’t drink this solution, but rather eat 1-2 pieces of the soaked fresh ginger before each meal. You can make enough at the beginning of the week to last you seven days. Keep the gut flush solution refrigerated. The best way to really detox your gut is to eat this soaked ginger before each meal. But if you want to simplify it even more, just eat it before dinner. Dinner is typically most Americans’ heaviest meal, but at night your digestion is usually the slowest. Use the gut flush to help increase your digestive fire before dinner so you accumulate fewer toxins. 

Keep in mind that people with bleeding disorders or who use anticoagulants or antiplatelet drugs should avoid ginger. People with inflammatory bowel disease or a history of intestinal obstruction and people with an allergy to ginger should also avoid ginger.

Detox: Dandelion greens for your liver
Dandelion leaves and roots can be used to cleanse the liver. Dandelion is a natural diuretic that helps remove excess toxins and water from your blood and supports your liver function. In today’s world many people’s livers are overworked because of our diet and eating and drinking patterns. As a result, the liver desperately needs to be detoxed so that it can better break down the medications we take and help process the alcohol and fatty foods we consume.

I recommend you have dandelion as part of your dinner, since many people eat their fattiest meal at night and tend to drink alcoholic drinks in the evening. To get the benefits, all you need is a loose handful of dandelion, sauté them or use them as the base of a salad just as you would with spinach.

Anyone with an allergy to dandelion, honey, chamomile, chrysanthemums, yarrow, feverfew or other similar plants like ragweed, sunflower or daisies should avoid dandelions.

Detox: Oil pulling for your mouth
The body has several mechanisms to “dump” toxic particles into the salivary glands. According to Ayurvedic tradition, oil pulling helps to increase the secretion of saliva and trap the toxins within the oil particles. By oil pulling, you can use the salivary glands in your mouth as a detoxifying organ. Instead of always putting junk in your mouth, you can use your mouth to pull out some of the junk and toxins out of your body. One study has shown that this technique may reduce plaque, remove bacteria, naturally clean teeth/gums, and help prevent gingivitis and bad breath.

Sip 1-2 tablespoon of sesame oil first thing in the morning and swish the oil around your mouth (don’t swallow it). Sesame oil is the most common oil used and is believed to have the effect of being a ‘carrier’ for toxins. You can try sunflower oil if you don’t or can’t have sesame oil. The best technique is to suck the oil or pull the oil in between your teeth. All it takes is 10-15 minutes in the morning when you first get up to start pulling away the toxins. When I do it, I go about my morning routine while I am swishing the oil around in my mouth for about 15 minutes and then brush my teeth after I’ve spit it out.

If the spit is white and frothy it means you did it correctly. If the spit is yellow it means you need to swish for longer. When you’re finished you want to look at the coating of your tongue. Ayurvedic tradition says that the more toxins in an organ, the thicker and darker the coating will be on the corresponding area of the tongue.

As always, you should talk to your doctor before trying new remedies or supplements.





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