Stay Hydrated with Sports and Exercise

A special thanks to The Wholefood Farmacy who provides us with great information news about health and how we can learn to live a healthier lifestyle.

This email dated 11/28/09 to all subscribers:

"Sports and Proper Hydration: Parents everywhere love the exercise and fitness offered by organized sports, but many wonder about the best way to provide the proper nutrition and fluids for their young athletes.

Sports nutrition experts recommend eating from two to three hours before game time. For morning games, that means getting up early enough to eat two hours before game time. For events in the early to mid-afternoon, breakfast and lunch are important. For late-afternoon games add a light afternoon snack and for evening games, all of these meals plus an early light supper is recommended.

Oily, greasy fast foods such as burgers, fries, chips, or pizza can take up to three hours to digest so it's best to choose healthy, nutrient-dense whole foods. You might also include 100% fruit juice or some fruit such as applesauce, an apple, some grapes, or a banana. It’s also a good idea to provide a modest amount of low-fat protein in pre-game meals. For vegetarian families, whole grains, legumes, soy products, and nuts and seeds are great protein sources. Other good choices include fat free or low-fat milk or yogurt, one egg, or a sandwich on whole grain bread made with a quality lean meat.

An equally important part of pre-game nutrition is drinking enough fluid. Dehydration is uncomfortable, hampers performance and in extreme cases, can be dangerous. Pre-game meals should include one or two cups of water. Then, about 30 minutes before the activity, youths should drink one to two cups of cool water to arrive fully hydrated.

It's best to avoid sodas, energy drinks and other high-sugar drinks right before the event because the high sugar content can cause stomach cramps and nausea during strenuous game activity. Outside of sports time, the preferred beverage to relieve and prevent thirst is water as well.

Some parents find it helpful to mark lines on kids' drink bottles as a guide to help them drink enough throughout the game or practice. By half-time, for example, they should have consumed half of their water. Some professionals recommend weighing your child before and after a sports event. Weight lost in such a short time is fluid loss, and your child can re-hydrate by drinking one cup of water for every half-pound lost. Weighing also helps you learn how much fluid is needed for your young athletes to stay properly hydrated."


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Walking Away From A Possible Stroke

Stroke is the nation’s third leading cause of death. Stroke occurs when blood flow to the brain stops due to a blood clot or burst blood vessel. According to a new study, being only moderately fit can significantly lower your risk of having a stroke.
The study was led by Steven Hooker who heads the University of South Carolina’s Prevention Research Center in Columbia, SC. The research was reported on February 21, 2008 during Hooker’s presentation at the American Stroke Association's International Stroke Conference in New Orleans, LA.
For their research, Hooker and his colleagues used data from a study of more than 61,000 adults at the Cooper Aerobics Center in Dallas. After taking a treadmill test, the participants periodically answered health surveys. The latest research divided the group into four levels of fitness and looked at how many of them had strokes after following them for an average of 18 years.
The study found that men in the most fit group enjoyed a 40% reduction for risk of stroke compared to the least fit men. The most fit women enjoyed a 43% reduction in their risk of stroke compared with women in the least fit group. Hooker commented that even those who were moderately fit had a lower risk of stroke and that most people can reach that fitness range by walking briskly for 30 minutes a day, five times a week.
Spring is in the air and it’s time for all of us to put on our walking shoes. Finding 30 minutes a day to walk is easy if you try. Consider an early morning walk, a walk during your lunch break, a walk as soon as you get home from work or right after dinner. Take the dog along – take the kids along - and don’t forget your favorite Wholefood Farmacy snacks for wholesome nutrition and good, clean energy!

Slow Down Aging By Being Active

Health researchers from King’s College in London have just concluded a study that suggests people who are physically active in their free time may be biologically younger than their less active peers. The research was published in the Journal of the American Medical Association, January 28th, 2008.

The researchers looked at the physical activity levels, smoking habits and socioeconomic status of 2,401 study participants. The researchers also collected DNA samples from participants and examined certain DNA characteristics that change as part of the aging process and therefore may serve as a marker of a person's biological age. Overall, the study participants had changes to the DNA characteristics that come with aging, but those who were more active in their leisure time showed less of a change.

"A sedentary lifestyle increases the propensity to aging-related diseases and premature death. Inactivity may diminish life expectancy not only by predisposing to aging-related diseases, but also because it may influence the aging process itself," study author Lynn F. Cherkas, of King's College London, said in a prepared statement.

"The U.S. guidelines recommend that 30 minutes of moderate-intensity physical activity at least five days a week can have significant health benefits," the researchers wrote. "Our results underscore the vital importance of these guidelines. They show that adults who partake in regular physical activity are biologically younger than sedentary individuals. This conclusion provides a powerful message that could be used by clinicians to promote the potential anti-aging effect of regular exercise."

Walking for 30 minutes a day is the easiest way to add more physical activity to your life. If you’ve been inactive lately, start off slowly with 5 minutes a day, and then gradually build up to 10 minutes, 15 minutes and on to 30 minutes. You’ll have more energy, you’ll feel better, you’ll sleep better and you’ll live longer. Add 5 servings of fruits and vegetables to your new active lifestyle and you’ll feel better than you have in years - and there’s no easier way to get your 5 servings a day than with convenient, delicious Wholefood Farmacy foods.

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