What's Eating You? Day 7 Dietary Supplements: Are They Good or Bad?

There has been much debate about the necessity and safety of taking dietary supplements. The FDA doesn't regulate them, so professionals in traditional medicine don't recommend taking them over the counter. But, there are strong arguments in favor of them because of declining food quality. For any number of reasons, one may experience periods in his/her life where the body is deficient of certain vitamins and minerals. Age is certainly a factor as every stage of development has different requirements. Pregnant women may need iron and folic acid. Vegetarians may lack protein. High-performance athletes may require potassium or calcium. Those with chronic illnesses may require a variety of vitamins and minerals. So should supplements be taken daily? If so, what kinds and how much?

Many people make the mistake of treating symptoms as singular occurances as opposed to part of the whole body. Before taking a dietary supplement, see your doctor for a complete physical and nutritional panel which will identify any health problems and nutritional deficiencies. Make changes in your diet to replenish what is lacking. If supplementation is recommended to you, be sure to select whole food supplements and follow the dosage guidelines. Toxicity will result if excess amounts of a supplement are consumed. Therefore, adjust your diet first and then be careful to monitor the kinds and amounts of any supplements you take.

Be good to yourself! More next time...

What's Eating You? Day 6 Water: The Life Sustainer

Proper hydration is critical for sustaining life. Since the human body loses water daily through urination, defecation, expired breath, sweating, and evaporation, it is very important to monitor fluid intake. The average adult requires 96 ounces (3 quarts) of water per day at a minimum. Level of physical activity, diet, climate, and health condition may require the body to increase or decrease fluid intake. Drinking adequate amounts of water has the following positive effects on the body:

• Endocrine gland function increases
• Fluid retention is alleviated
• Liver function improves
• A higher percentage of body fat is used for energy resulting in weight loss
• Natural thirst returns
• Appetite decreases
• Metabolic functions improve
• Nutrients are well distributed throughout the body
• Body temperature regulation improves
• Blood volume is maintained

Any of the following factors may lead to dehydration:

• Inadequate fluid intake
• Exercise in hot/humid climates
• Consuming beverages high in caffeine content
• Excessive protein intake
• Alcohol consumption
• Consuming excess sodium
• Use of laxatives/diuretics
• Prolonged physical activity without fluid replacement

Read more about hydration in chapter 6 of Making the Fast!

Dehydration has the following adverse effects on the body:

• Decreased blood volume
• Increased heart rate
• Decreased performance
• Sodium retention
• Decreased blood pressure
• Decreased cardiac output
• Decreased sweat rate
• Decreased blood flow to skin
• Increased core temperature
• Increased perceived exertion (feeling the need to put forth more effort when performing the same activities)
• Water retention
• Increased use of energy stored in muscles

In addition to maintaining proper water intake, consuming foods with high water content will help to prevent dehydration from occurring. These foods include fruits, vegetables, milk, fresh juices, soups, smoothies, and shakes. Foods and beverages to be avoided include caffeine, green tea, excess protein, excess sodium, alcohol, diuretics, laxatives, and soda. Exercise in cooler temperatures and be sure to drink 16-24 ounces for every pound lost during exercise.

Be good to yourself! More next time...

This Week on "What's Eating You?"

Our nutrition series continues this week with a look at the importance of hydration, the pros and cons of dietary supplements, and weight management. Here is the lineup:

Monday, February 20, 2012 Water: The Life Sustainer

Tuesday, February 21, 2012 Dietary Supplements: Are They Good or Bad?

Wednesday, February 22, 2012 Weight Management: Putting It All Together

Thursday, February 23, 2012 What Does Being Overweight Say About Your Health?

Friday, February 24, 2012 What Is "False Fat"?

Be good to yourself! More next time...