When people first start practicing yoga, it’s often to incorporate more mobility or flexibility in their lives. They roll out their mats at the beginning of each yoga session and go through the poses led by the instructor. They roll up their mats at the end of the session and leave, often feeling more relaxed and loose. Rarely do people set intentions at the beginning of the class, which is something the instructor says to do. 

Most yoga teachers invite students to set intentions before beginning the session. It may seem like a bunch of nonsense, but establishing an intention only benefits the experience. Setting an intention can deepen the practice, helping you establish a better mind-body connection. An intention doesn’t simply exist during the practice; rather, it extends to life after the yoga session concludes. How can you apply what you focused on during the yoga session to life? Is it possible to be more open, loving, positive, or honest in life? 

What Is An Intention?

An intention is a desire that you set in motion through thoughts, actions, and words. It can be as simple as a plan, purpose, or a desire for a specific end goal. Everyone has the ability to set an intention, whether they realize it or not. People have intentions without realizing them. For example, people go to work with the intention to earn a living and do the tasks at hand. Setting the right intentions can help put a plan in motion that only enhances a person’s life. 

Setting an intention during a yoga session allows you to bridge what you’re doing on the mat with what you do off the mat. It’s a powerful human tool that some people never learn to use properly. An intention allows you to concentrate on a goal, and achieving said goal means you focused your words, thoughts, and actions. You see, intentions can carry power that invites more compassion, honesty, and love into your life. 

How Does Intention Benefit Yoga?

Yoga can be a very personal experience, just like an intention. It’s a practice that helps people look inward and find more focus, peace, and acceptance. Intentions help you get the most out of your yoga experience. Most people seek the tranquility of yoga to break away from the modern world. Intentions help carry that tranquility back into the real world. The intention doesn’t have to be complex or difficult. It can be very simple, but the goal is to let it inspire you and motivate you to achieve your goals. 

How To Set An Intention:

Before the yoga practice begins, you’ll find yourself on the mat, typically sitting down in a cross-legged position. This is the time to center the self and release stress from the body. At the same time, yoga should be about self-empowerment, strength, and acceptance. There are endless options to focus on during your yoga session, so find the best intention that serves you in the moment. 

Once you decide on an intention, carry it with you through the poses, being mindful of it during breath work. The best way to do this is to silently repeat it to yourself throughout the class. If you need to direct your full focus to a series of poses, remind yourself the intention when you finish. Downward dog, Chaturanga, Cobra, and Savasana poses are great opportunities to remind yourself of your intention. As a friendly reminder, your teacher may remind you to revise your intention during the class. 

It may seem like a silly idea, but it’s incredibly powerful to set intentions. They can help focus the mind, promote relaxation, or calm the body. Intentions can empower your yoga class and help you feel more confident as you step off the mat. Next time you participate in a yoga class, give it a try and see how setting an intention benefits you. 

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Why do we love this smoothie? Is it because of the zesty flavors that wake up the palate? The flavor of this smoothie is undeniably delicious, but the real gift is the vitamin C content. Vitamin C is probably the vitamin people talk about the most. It exists in citrus fruit, kiwis, guavas, bell peppers, and berries.

The hype around vitamin C is well-deserved. It is a powerful antioxidant that helps to optimize immune function. Vitamin C is not just for the immune system, though. This antioxidant is necessary for collagen synthesis, optimal iron absorption, brain function, and eye protection. It interacts with other vitamins and minerals in the body to support the growth of necessary cells and tissues. Additionally, it works to aid with toxin elimination.

The average adult woman requires 75 milligrams (mg) of vitamin C per day, while the average adult man requires 90 mg. One grapefruit contains about 40 mg of vitamin C, while one cup of strawberries offers about 84 mg of vitamin C. That means that this smoothie will satisfy your recommended daily amount of vitamin C with ease!

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Back in the day of traditional farming, nobody ever thought to use pesticides on their crops. Although pests existed, farmers managed to grow what they needed, using natural solutions to stave off irritating pests. Nowadays, it’s perfectly normal to use chemical pesticides during agricultural practices. Just spray poison on the crops, which people inevitablly consume, and the pests go away. 

The Problem With Pesticides: 

Well, there isn’t just one single problem; rather, there are many. Pesticide sprays don’t single out the harmful insects from the beneficial ones. For example, they kill bees and butterflies and allow smaller predator populations to recover. They slowly develop a dependence on the chemical sprays, as opposed to the other natural systems. Additionally, plants may also become dependent on chemicals to grow properly. That is all to say that it’s time to get back to repelling insects the natural way, with companion plants. Repelling insects in this fashion actually increases biodiversity and enhances the ecosystems. The following plants may help to keep harmful pests away from what you are trying to grow. 

Alliums:

This belongs to the onion family and the flowers are beautiful purple balls that bloom from tall green spikes, which are reminiscent of scallions. Alliums have been known to repel numerous pests, including slugs, carrot flies, cabbage worms, and aphids. These pests dislike the powerful aroma of alliums. 

Borage:

Borage is an edible plant, with the flowers and leaves being safe for consumption. If you eat the leaves, make sure to choose the young varieties, otherwise they get fuzzy. The flavor is similar to that of a cucumber. They help attract bees and use deep taproots to pull up nutrients from deeper soil, depositing them on the surface. It also works to repel tomato hornworms and cabbage worms. 

Marigolds:

Mosquitos, aphids, plant lice, and even rabbits avoid marigolds because they have a potent aroma. Fruit and vegetable farmers have used these little flowering plants to repel pests for many years. They are very easy to grow, especially in flower beds or planters. Make sure that they receive ample sunlight to thrive. 

Petunias:

If you want to protect members of the brassica family (cruciferous vegetables), you’ll do well to plant petunias in the vicinity. The vibrant colors are signature to these wonderful flowers. Leafhoppers, tomato hornworms, aphids, and squash bugs do not like these flowers. 

Mosquito Plant:

Yes, this is in fact a legitimate plant that offers a lacy green foliage and purple flowers. It’s also called citronella-scented geranium, and it is effective at repelling mosquitos. Mosquitos despise the citrusy aroma that comes from the plant’s natural oils. If you have lots of them flying around your yard, plant a couple to help repel mosquitos. 

Sunflowers:

These are great garden companions because they help repel pests. Additionally, they are quite beautiful and distract aphids and white flies away from nearby plants. Those pests don’t actually have a negative effect on sunflowers, but they will harm other crops. Plant a few and see how the surrounding crops thrive. 

Chrysanthemums: 

Beetles, ticks, roaches, fleas, lice, mites, and ants will flee your garden when chrysanthemums are present. Several studies found that the extracts from the flowers can actually kill some of the aforementioned insects. In fact, chrysanthemum extract is a common ingredient in many residential insecticide products. This explains why pests steer clear of them.

Basil:

There’s an enchanting quality to basil’s fresh aroma. Moths, mosquitos, and flies do not agree with this sentiment. In fact, they will steer clear of basil because of the potent scent. If you’re in a pinch and need to repel bugs away from your body, crush some basil leaves in your hand and rub them on your skin. You won’t have mosquito problems after that. 

Sources:

https://www.onegreenplanet.org/lifestyle/crops-protect-plants-from-pests/
http://chemung.cce.cornell.edu/resources/companion-planting
https://www.farmersalmanac.com/what-to-plant-to-keep-bugs-away-24734

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People thought they could start relaxing about COVID-19, but then the delta variant came along. As with any virus, future mutations that are more contagious are bound to occur. In the case of this delta variant, people resumed their worry about potential infection, especially if they did not receive the vaccine. What does the more transmissible delta variant mean for unvaccinated children? This article aims to offer advice and information on the matter. 

For the majority of the COVID-19 pandemic, children have mostly avoided serious COVID-19 complications. Although an estimated four million kids contracted SARS-CoV-2, the majority of cases were fairly mild. Rare cases resulted in hospitalization and death. Now that summer camps are open, playdates are happening, and school will soon be back in session, parents need to understand the risk for unvaccinated children. 

What Is The Delta Variant?

Researchers first noticed the delta variant in India and found it to be 60% more transmissible than the alpha variant from the United Kingdom. The alpha variant was 50% more transmissible than the original SARS-CoV-2 strain. A mere month ago, the delta variant only accounted for about 25-30% of all cases in the United States. Currently, the delta variant accounts for more than 83% of all COVID-19 cases, according to the Centers for Disease Control and Prevention (CDC). 

What Does This Mean For Children?

Within the past week, the American Academy of Pediatrics (AAP) recommended that all children over age 2 wear masks upon returning to school. This advice comes regardless of vaccination status. COVID-19 vaccines have only been authorized for children 12 and older in the United States. It wouldn’t be a surprise to see case rates among young unvaccinated children to rise after resuming regular activities like summer camp and school. That being said, these organizations and programs are doing their best to implement strategies that keep children safe from infection. 

Is Delta Worse For Children?

Although infectious disease experts expect to see an increase in cases where vaccination rates are low, children still have a low risk of getting seriously ill. The most recent data states that children make up about 1.3 to 3.6% of the total reported hospitalizations. Additionally, 0.1 to 1.9% of all COVID-19 cases in children resulted in hospitalization. A variant that is more contagious will naturally result in more hospitalizations, which explains the rise in rates. The good news is that child hospitalizations are not increasing as a result of the delta variant. Ultimately, though, parents who have children with underlying health complications need to take more precautions. If the child is immunocompromised, for example, more protective measures need to take place. Unfortunately, there is no one-size-fits-all recommendation for children in regards to COVID-19 defense. 

What Should Parents Do?

The delta variant may not affect children the same way that it affects adults, but an adult can still infect a child. Adults with children have to be extra careful, especially if they live in an area with low vaccination rates. The disease currently spreads like wildfire in those areas. Health experts advise adults with children to get the vaccine, as all of the current FDA-approved vaccines have proven efficacy against the delta variant. Additionally, consider a slower reopening for the household. There may be an urgent “need” for normalcy, but supporting children’s health is the number one priority. Do not be careless about get-togethers or mask wearing. Try to keep gatherings small and outdoors whenever possible. Lastly, reconsider travel plans because exposure to the delta variant is much higher when traveling. 

Sources:

https://www.latimes.com/science/story/2021-07-06/what-the-delta-variant-means-for-unvaccinated-kids
https://www.nbcnews.com/news/us-news/what-top-pediatricians-want-you-know-about-delta-variant-children-n1274536
https://www.medrxiv.org/content/10.1101/2021.03.26.21254394v2.full
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736%2821%2901290-3/fulltext
https://covid.cdc.gov/covid-data-tracker/#vaccinations

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The classic combination of ginger and cinnamon helps to boost immunity and provide anti-inflammatory properties. If you have any sort of sinus congestion, the ginger cinnamon combo promotes decongestion. A healing duo such as ginger and cinnamon is beneficial for your health, but you can always enhance how they benefit the body. For example, this tea contains dried figs, which are naturally rich in calcium, iron, and potassium. Additionally, they offer powerful antioxidants like vitamin C, quercetin, epicatechin gallate, and kaempferol.

Traditionally, you serve this tea over ice, but you have the option to enjoy it warm. The warmth helps to open up the airways and the spiciness of the ginger can soothe a sore throat. You have the option to add some stevia or raw agave nectar if you want to temper the spiciness of the ginger and cinnamon. Sometimes, especially if it is your first exposure to these strong flavors, it can be better to use raw agave. Don’t go crazy with a heavy drizzle of agave; rather, a tablespoon will do just fine. Cinnamon can have a spicy, startling flavor as well, but it’s quite enjoyable. Cinnamon outranked 26 other superfoods in a study comparing their antioxidant activity. How amazing is that?

This recipe does make a hefty amount of tea, which is why it’s great for a large pitcher of summer iced tea. It also requires a slow brew, meaning you don’t boil the water. You add all of the ingredients to a large jar and allow it to brew for a couple hours in the sun. This works to hydrate the figs, thereby releasing their health properties into the liquid. It’s a different method to brew tea, but it often imparts a ton of flavor.

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Simone Biles will go down as one of the most impressive gymnasts in history. In fact, she’s often revered as the greatest female gymnast of all time, and is a proudly decorated Olympian. That’s why the 24-year-old’s performance on the vault during the women’’s all-around team final at the Tokyo Games was quite shocking. 

Biles is known for impeccable technique and ability to execute complex maneuvers. In past events, judges didn’t know how to properly score her routines because the difficulty level was so ahead of her time. That’s why her performance on the vault was so out of character. Her air awareness was not there on that vault, performing a one and a half instead of a two and a half. Additionally, she took a huge step forward.  

The team doctor examined her and she was able to leave the stadium on her own. She returned to the competition floor and informed her teammates that she had withdrawn from the meet. She removed her grips and put on her warm-up clothes, and continued to offer support during the rest of the all-around final. It’s safe to say that she became Team USA’s biggest cheerleader that night. The women’s team ended up winning the silver medal. 

Why Did She Withdraw From Competition? 

Originally, the report was that she withdrew from competition because of a medical issue. In an interview later on, Biles revealed that scratching her performance was due to a mental health issue. Prioritizing her own mental health is of the utmost importance, as optimal health is worth more than any medal. Stepping back from the competition was a calculated decision. Her fear was that she would prevent her teammates, who worked so hard to get to the Olympics, from medaling. 

Biles said that people have to protect the mind and body, and that it was unfortunate to grapple with this during such an important moment. A high-stress situation like the all-around final can create internal panic. If you aren’t 100% focused on the technical tricks that athletes of Biles’ caliber must execute, the risk of injury is much higher. People took to social media immediately, calling Biles weak or saying that she let her team down. It’s sad that such a negative stigma exists around mental health, given that she would not receive the same response if she withdrew because of a broken ankle. Somehow, that is more “legitimate” in some people’s eyes. 

If there’s one thing to know about Simone Biles, it’s that she’s not weak. In fact, she had an overwhelming amount of support for her decision to withdraw from fellow athletes and supporters. It outweighed all of the negative comments online. It’s only been three years since Biles revealed that she was a victim of sexual abuse from her former gymnastics doctor, Larry Nassar. Biles is among the more than 100 female gymnasts who were abused by him. 

Why Her Decision Is Admirable:

It’s very stressful to perform under the pressure that these athletes endure. The lights, the expectations, and all the grueling hours that amount to that one moment create unbearable pressure. Even five-time Olympian Michael Phelps expressed his support for Biles’ withdrawal. Phelps has dealt with mental health issues for years, even during the height of his Olympic performances. 

The reality is that it’s perfectly acceptable to not feel or be okay. Hopefully, Biles inspires other people who grapple with similar feelings to seek help and open a conversation about mental well-being. Mental health is equally as important as physical health, no matter who you are or how famous you are. There shouldn’t be a line that separates mental and physical health. The two are one and the same in that they are both health issues that affect the body. 

Biles is a superhuman athlete, but she may have just landed her most inspiring move yet. Health is the real gold medal, and attending to it whenever necessary, even during an Olympic final, is the right time. Making the decision to do that may not be easy, and it is definitely not a sign of weakness. 

Sources:

https://www.espn.com/olympics/story/_/id/31897727/why-simone-biles-withdrew-team-final-be-100-percent
https://www.npr.org/sections/tokyo-olympics-live-updates/2021/07/28/1021683296/in-her-words-what-simone-biles-said-after-her-withdrawal
https://apnews.com/article/2020-tokyo-olympics-gymnastics-simone-biles-injured-463f9be556246eada6dec265297df4d2

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You won’t believe that there is avocado in this recipe! They are in the mousse, which becomes a velvety texture that is reminiscent of those unhealthy pudding cups that contain who knows what. The key to a successful chocolate avocado pudding is that the avocado must be perfectly ripe. You don’t want them overly ripe and they should not be underripe, otherwise you will taste a foul flavor. So…if you see a lot of black spots on avocados, or the avocados are too green and firm, don’t use them.

You can often identify a perfectly ripe avocado by the color of the skin. The skin should be darker and you should be able to easily pull off the small stem on the top. This is the best test! Once you pluck off that top stem, the color should be green. If it’s dark brown then the avocado is too ripe for your pudding. People often resort to feeling the avocado’s texture, but this is not always the best test. Granted a ripe avocado should have some give when you touch it.

Remember, you’ll need a food processor to make the crust. If you don’t want to make a large pie, you can alway make little tarts, so long as you have small tart dishes. We hope you enjoy this healthy chocolatey dessert that is 100% raw vegan. That means it’s perfect for all you cleansers out there!

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It’s no secret that being in nature puts a smile on your face. There’s something about the towering trees, crashing waves, chirping birds, fresher air, or echoing canyons that make you feel alive. Nature is calming and the stress and worry of the world is nowhere to be found. Spending time in nature aids with clearer thinking, stress reduction, and it even improves energy, rejuvenating the senses. 

What Is Forest Bathing?

Is there a scientific explanation for this feeling a person gets when they put themselves in the elements? In Japan, forest bathing, or shinrin-yoku, is a common practice that involves bathing in the forest’s atmosphere. This term emerged in the 1980s and it became somewhat of an eco-antidote to the technology boom. In the 1990s, researchers began studying this eco-therapy for the potential benefits we now know. It doesn’t require the person to find a pond or stream and physically bathe in the water; rather, the whole purpose is to connect with the atmosphere via the senses. Opening the self to this experience allows the person to bridge the gap between the natural world and the self. 

Forest bathing is an extremely unique experience, so our content writer, Vinnie, had to try it, naturally. Now, anyone can participate in forest bathing on their own, but the initial experience with a guide offers a little clarity on how to approach the therapy. It’s not simply for adventurous people who feel confident in the wilderness. Forest bathing is for anyone seeking solace or stress relief from a busy lifestyle. Let Vinnie tell you about his experience below. 

Forest Bathing In LA:

It’s almost a foreign concept to think that forests exist in Los Angeles, CA. A mere 30 minutes outside of the densely populated city, you can find hikes that put you in a forest. It may not be as impressive as the towering sequoias in central California, but it is relaxing nonetheless. I got in contact with Ben Page, a forest bathing guide and author of Healing Trees: A Pocket Guide To Forest Bathing. He agreed to lead a walk along the Switzer Falls Trail in the Angeles National Forest, and encouraged me to bring a few coworkers along for a more communal experience. 

Two of my coworkers and I arrived at the trailhead to meet Page, where he gave us a quick explanation of how the walk would go. In a matter of minutes, we started along the trail and listened to his story on how he became a forest bathing guide. It’s quite an interesting profession, and I almost equate it to a fusion of guided meditation and sound bathing. If you recall from one of the first episodes of The Adventures of V-Man, sound bathing involved listening to various sounds that promote stress reduction and relaxation. The sounds of the forest, including the rustling leaves in the wind and the trickling stream, are not the only tranquil aspects of the therapy, as you’ll find out below. 

Therapy Off The Trail:

After walking down the easy trail that slithered its way through the shaded valley, Page veered off the path towards the stream. He found an open space to set up and he began by inviting us to sit down, close our eyes, and experience the space. After settling into the moment, Page sent us off on our own for a few minutes to listen to our surroundings. Could we notice anything new by simply listening? Were there more sounds than the obvious rustling leaves and water?

We returned to the circle after Page howled, coyote-calling us back. It seems silly to observe with your hearing, but it was quite a unique experience. By remaining silent and intently listening to the surrounding world, you can hear more than you would by simply being in the space. I noticed the subtle creaks of trees, while my coworkers heard some faraway birds chirping and a mysterious creature running through the fallen leaves. The beauty of forest bathing is that each person’s experience is different. I am going to hear, see, smell, or taste different things than another person. Page explained that the fragrance of the forest offers an aromatherapy of phytoncides. These are aromatic plant compounds that increase the amount of natural killer cells, which are white blood cells that support optimal immune function. 

Page seemed to be on a completely different wavelength than the rest of us. I feel like, given his experience and time as a forest bathing guide, he approached the tasks on a deeper level. The things he noticed were more spiritual, profound even, than our observations. I don’t think there is a right or wrong way to engage with the therapy. The most important thing is to be in the moment and give yourself a break from the outside world. 

Forest Bathing Takeaway:

We completed a few more tasks that lasted for a couple hours. You can learn more about them by watching the video included in this article. To conclude the therapy, Page brewed a tea from the North American bay leaf and we enjoyed some cookies and dried mango in a circle. To a random passerby, this conclusion ceremony may have given off cult vibes, but it was quite peaceful. It brought closure to the experience and I was happy to have shared it with friends. I can only hope that they also got something out of this unique therapy. 

You can bathe in any forest’s atmosphere by yourself, or you can seek out guides to help you experience a more instructional therapy. If you live in the greater Los Angeles area, reach out to Ben Page. He regularly does walks around Los Angeles, and his deep knowledge on the subject sheds a unique light on the entire experience. You can find more about him below. 

Website: www.integralforestbathing.com

Instagram: @integralforestbathing

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Heat waves and record high temperatures present one primary challenge for people: how is it possible to stay cool? This proves more difficult if there is no air conditioning. To avoid rolling blackouts, some cities or counties advise people with air conditioning units to use more eco-friendly temperatures. That’s fine and great, but not everyone has functioning AC, or some people want to simply save energy and money by avoiding AC usage. 

It’s estimated that roughly 20 million people experienced the most recent heatwave in the Pacific Northwest in June 2021. With record high temperatures of 105-115º F, it’s very easy to feel uncomfortable all the time. Not to mention, going outside seems like an impossible task. The heat from the cement seems to warm your feet through the soles of your shoes. Opening windows may not even let in a refreshing breeze. Occasionally, in fact, it may feel more like opening an oven door, depending on where you live. 

To help people beat the summer heat without air conditioning, use the following tips and tricks. You may find that hot and sticky summer days and nights become more bearable, refreshing even. Let us know if they work for you in the comments below. 

Cold Compresses Keep You Cool:

If the heat is getting to you, apply a few cold compresses or ice packs to key areas on the body. When you feel overheated, apply ice packs to the back of the neck, lower back, and wrists. Do not apply ice packs or ice directly to the skin, as it can result in ice burn. Place a thin layer of cloth between the cold and your skin, preferably an old shirt or something of that nature. It’s also beneficial to take a cold shower to cool down, especially before bed. 

Keep The Blinds Down And Curtains Shut:

The darker you keep your house or apartment, the cooler it will stay when it’s hot outside. It’s wonderful and healthy to let natural light in your home, but reconsider that when it’s blazing hot outside. Heat can linger at night if you let sun rays in during the day. When it gets cooler at night, your home will cool off much more quickly than if it was light all day inside the house. 

Get Creative With Fans:

Fans don’t just blow air around, and if you think that’s all they do, prepare to have your mind blown. If you have a box fan, face it out against an open window so that it pushes out hot air that’s in the house. You can also adjust ceiling fans to have the blades spin counterclockwise, which helps draw hot air in an upwards motion. Position fans in a specific way to create more of a cross-breeze in your home. Set up multiple fans around the room, with one by an open window, to create optimal airflow. 

Old School Tip: Place a tray of ice cubes in front of your fan and face it in your direction. The fan will provide a chilled breeze by picking up the cold that emanates from the ice. 

Always Have Water With You:

When it’s hot outside the body sweats at a rapid rate, which puts the body at a higher risk of experiencing dehydration. The body loses not only water via sweat, but also essential electrolytes. To counteract the water loss, make sure to always replenish with cold water. Regular water intake helps to counteract dehydration and heatstroke or heat exhaustion. If you feel thirsty then you are already in a mild state of dehydration. Get ahead of dehydration by drinking water before you feel thirsty.

Avoid The Meat Sweats:

During summer, it’s common to grill large amounts of meat and eat until you can no longer move. Instead of heavy, meat-centric dinners, opt for smaller dinners that are easier to digest. When you ingest a lot of meat, it takes a toll on the body, making it work harder to break down the food. Swap out a large steak for a plate of whole grains, vegetables and legumes. Additionally, don’t eat two to three hours before you go to bed because eating late can make you feel hot or sweaty when trying to go to sleep. 

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5099111/
https://www.healthline.com/health-news/5-tips-to-beat-the-heat-if-you-dont-have-ac-this-summer
https://myhealth.alberta.ca/health/Pages/conditions.aspx?hwid=zm6161
https://www.cnn.com/2020/05/24/health/how-to-stay-cool-without-air-conditioning-wellness/index.html

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There are many popular diet plans that contribute to weight loss. There’s the ketogenic diet, intermittent fasting, vegan diet, paleo diet, carnivore diet, and many more. Research on which diet you want to choose is always encouraged before embarking on that journey. Consider weighing the pros and cons of the diet to decide whether or not it will help you achieve your health goals. Many people focus on the weight loss aspect, and fail to acknowledge the potential harm that certain diets can have on the body.

Since warm weather is all anyone can talk about nowadays, dehydration is a popular topic of conversation. Some diets very easily cause dehydration, despite the fact that water is allowed on many of them. These diets don’t forbid water, but the reality is that people don’t drink enough water to begin with. The body needs water to survive, helping all tissues, cells, and organs. Failure to meet the recommended daily intake of water can cause numerous health symptoms and increase the risk of heatstroke or heat exhaustion.

Symptoms of Dehydration:

No diet should cause dehydration, but the fact remains that some accelerate this process more than others. There are some telltale signs that indicate dehydration. If you notice some of the following symptoms, be sure to increase your water intake. Set reminders on your phone to drink water if you think you’ll forget. Little preventative measures go a long way.

• Dry mouth
• Feeling thirsty
• Dry skin
• Sweating less than usual
• Fatigue
• Headaches
• Dark-colored urine
• Dizziness

Intermittent Fasting:

This dietary regimen alternates between periods of eating and fasting throughout the day. There are several variations of this program, with people choosing the best one that fits their lifestyle. For example, 16:8 approach involves fasting for 16 hours a day and eating planned meals and snacks during the other eight hours. Even during periods of fasting, you are allowed to drink water, yet people rarely do. The reality is that people forget to drink water when fasting. Without sitting down to enjoy a meal regularly, drinking water falls by the wayside. Don’t forget to make water a priority during fasting periods. Additionally, consume hydrating foods during allotted eating periods. 

The Atkins Diet:

This popular low-carb diet, which isn’t quite as low-carb as the ketogenic diet, puts people at risk of dehydration. Say goodbye to starchy vegetables and most fruits when you adhere to the Atkin’s diet. Only after you have been on it for a couple weeks can you incorporate some low-carb fruits into the diet. By eliminating fruits and many vegetables, the risk of dehydration dramatically increases. These foods contain beneficial electrolytes and water, which aid optimal hydration. 20% of hydration comes from diet, so don’t skimp on water consumption if you decide to try this diet out. 

Ketogenic Diet:

The ketogenic diet, also known as the keto diet, is a popular low-carb diet that focuses on high-fat and high protein foods. The goal of this diet is to get the body to enter a state of ketosis, which is a metabolic state that leads to the body burning fat in the absence of carbs. When you eliminate carbs from your diet, the body naturally releases water. The body resorts to glycogen storage to break down carbs, losing more water in this process. Always take the steps to hydrate every single day. Drink a tall glass of water when you wake up and before each meal. Carry a reusable water bottle around and fill it up when it gets empty. There are many hydration apps that can help you keep track of your water intake. 

High-Protein Diet:

A diet that is predominantly focused on protein intake slowly causes dehydration, especially in endurance athletes. One study found that the degree of hydration drastically decreased when more protein was consumed. The paleo and Dukan diets focus on protein, recommending that 10-35% of all daily calories come from protein. Nitrogen exists in amino acids that comprise protein. Eating too much protein causes the body to flush out excess nitrogen with fluids and water. Because the body uses more water to flush out the excess nitrogen, you can experience dehydration more quickly. Make sure to overcompensate your water consumption if you happen to follow this type of eating model. 

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412279/
https://au.thorzt.com/Article/85/how-food-and-diet-can-impact-dehydration
https://www.eurekalert.org/pub_releases/2002-04/foas-hpd041602.php
https://chopra.com/articles/6-foods-that-can-dehydrate-you

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