Let Drinks be thy Medicine.'' [Part 1]

 

“Let Drinks be thy Medicine.'' [Part 1]

 Dr. C.V. Alert, MB BS, DM.

Family Physician.

 “Let food be thy medicine and medicine be thy food.''

Hippocrates, Greek Philosopher and Physician, and the Father of Medicine.

Both undernutrition and over-nutrition cause major health problems in various parts of the world. In most parts of the Caribbean we still have pockets of undernutrition; however over nutrition and its complications, such as overweight and obesity, dominates the landscape.

What we eat and what we drink play a significant role in health promotion and in disease prevention and management. To avoid various disease states, advising persons on variety, balance, and moderation of food and drinks, is important in promoting a healthy lifestyle. It is perhaps unfortunate that, in Barbados today, we have so many unhealthy persons that the focus of many physicians has switched towards attempting to treat, rather than prevent, disease.

Simple, everyday changes in eating and drinking behaviors can go a long way in disease prevention, and even the reversal of many disease states.

So how do we turn our drinks into medicine, and get medicinal effects from our drinking?

Plain water is the most important drink for everyone, offering a myriad of health benefits.

1. Prevents constipation

If you do not drink enough water, you are more likely to experience constipation. On the other hand, if you constipated, drinking plain water can help ease symptoms. Drinking water regularly also helps to prevent constipation by ensuring unconstrained bowel movements.

2. Aids digestion.

Taking water before, during, and after a meal helps your digestive system to break down the food you eat more easily. Therefore, if you frequently experience digestive system problems, you should drink water immediately you eat.

3. Supports kidneys health.

Your kidneys play an important role in regulating blood pressure, maintaining water levels, and filtering waste. 

4. Boosts skin health.

Drinking water plumps up your skin cells, minimizing the appearance of wrinkles and fine lines, which keeps you looking younger. Drinking water also keeps your skin glowing by flushing out impurities and toxins that dull your skin from the body.

5. Makes you work out better.

Before starting your home workouts or hitting the road, you should always strive to first consume adequate water. Although some people tend to drink water during workout sessions, what is optimal is that you should take adequate water before, during and after workouts. Although the adequate amount of water that you should drink depends on various factors such as weather, activity level and how much you sweat, you should drink at least two cups of water about two hours before working out and five to ten ounces of water every 20 minutes during your workout sessions.

6. Improves mood.

If your mood is low, you should consider taking a glass of water. Some cognitive problems, negative mood, fatigue and anger increase when you are dehydrated. To avoid stress and improve your mood, you should not wait until you are thirsty to drink water. Thirst is a symptom of dehydration. Dehydration is associated with increased anger, fatigue, and confusion, as well as decreased vigor. You need to drink adequate water for your body organs to work properly. Drinking water also helps to maintain healthy blood pressure and heart rate.

7. Helps you control weight.

A pre-meal glass of water can help persons avoid overeating and stay hydrated. Drinking 8 oz (a normal sized glass) of water prior to each meal to help improve satiety and increase overall water intake. In our very hot climate, drinking water, especially instead of sugar sweetened beverages, is the desired option. Drinking water also eliminates the need to take beverages high in sugar that can make you gain weight.

 

8. Boosts the immune system.

Water plays a vital role in boosting the immune system in several ways that include flushing harmful toxins from your body and transporting oxygen to the body cells, ensuring proper functioning of the body. The importance of drinking water on your health cannot be better highlighted by the fact that drinking water helps fight the flu and its symptoms. 

 9. Flushes out toxins.

Water helps your body get rid of harmful toxins through sweat and urine. And by getting rid of toxins, water helps to keep the kidneys and urinary tract healthy. For this reason, you should always ensure that you are drinking adequate water to get rid of toxins from your body fully.

10. Boosts your brain power.

People tend to drink a cup of coffee or tea when they are looking for a mental performance boost. However, what they do not understand is that taking a glass of water is more beneficial to your brain than taking a cup of coffee. With 73-percent of your brain made up of water, drinking water regularly helps you focus, think, concentrate, and stay alert.

Studies have shown that being dehydrated by just two-percent affects your performance. Dehydration negatively affects your brainpower by reducing your cognitive and motor skills.

11. Prevents headaches.

Drinking water helps to prevent and relieve headaches caused by dehydration.

12. Prevents cramps and sprains.

Dehydration is also associated with cramping and can lead to sprains.  By drinking water, it makes your muscles and joints more flexible reducing the likeliness of experiencing sprains and injuries.

13. Regulates body temperature.

Water is essential in regulating your body temperature. When it gets hot, your body uses sweat to cool down. Drinking water replenishes the lost fluid through sweat ensuring that you are comfortable in a hot environment.

14. Prevents bad breath.

Most people don’t know is that in addition to the kind of food you eat, bad breath can be a sign of depriving yourself enough drinking water. Drinking water frequently and after eating significantly aids in washing away oral bacteria and leftover food particles that cause bad breath.

15. Helps your heart.

Drinking a sufficient amount of water helps to maintain the proper viscosity of blood and plasma as well as the distribution of fibrinogen thereby ensuring good heart health.

16. Ensures efficient transportation of nutrients throughout the body.

The minerals and nutrients dissolve in the water making it possible for them to reach all your body parts.

17. Aids in keeping your eyes, nose, and mouth moist.

Dry mouth and itchy eyes, for instance, can be exacerbated by the lack of drinking adequate water on a daily basis.

18. Helps fight disease.

Drinking adequate water can help fight off major diseases because water helps in keeping various body nutrients and minerals in balance. If you are drinking enough water daily, you are hence less likely to suffer discomforts and illnesses such as constipation, migraines, urinary tract infection, kidney stones, exercise-induced asthma, hypertension, and even diabetes.

Alcohol.

Of course, in our part of the world, it would be folly not to include a few thoughts about alcohol consumption. In the first instance, alcohol and children must never mix.  All adults, if they must drink, must drink responsibly, and bear in mind the three stages and 6 Ds of alcohol consumption:

Stage 1: Dizzy and Delightful;

Stage 2: Drunk and Disorderly

Stage 3: Danger of Death.

Stages 2 and 3 should never be reached. There are ‘medical’ suggestions for safe quantities of alcohol consumption:

·         Female: No more than 1 drink per in a single day and no more than 7 drinks per week.

·         Male: No more than 2 drinks in a single day and no more than 14 drinks per week.

·       All adults age 65 and older: No more than 1 drink a day and no more than 7 drinks per week.

A person’s overall health status, and previous experience with consuming alcohol, may dictate that additional ‘moderation efforts’ may be necessary.

Hydration matters.

Water is essential for digestion, metabolism, and overall bodily functions. Staying well-hydrated improves energy levels, cognitive function, and supports weight management. Aim for at least 8 glasses per day, and consume water-rich foods like cucumbers and watermelon.

 Tips for Staying Hydrated.

·      Carry a reusable water bottle. Invest in one with markers so you can keep track of how much fluid you have consumed.

·     Drink before you get thirsty. Thirst is a sign of dehydration, so stay ahead by drinking before you experience thirst.

·     Create a routine: Make it a habit to drink a glass of water the first thing every morning, before every meal, and before you go to bed at night.

Some additional beverages.

·      Herbal teas, like Chamomile green tea and peppermint, have additional benefits like aiding digestion and boosting immunity.

·       Electrolyte Drinks: are recommended to replenish water and electrolytes  for any high intensity activity that last 20 minutes or more.

·  Natural fruit juices : Choose fresh unsweetened juices with no added sugar and preferably with the fiber left in.

Navigating social drinking.

·   Choose alternate Drinks: Balance alcoholic beverages with water or soda water to stay hydrated and minimize alcohol intake.

· Choose Healthier Options: Opt for light beers, wine spritzers, or mocktails (a nonalcoholic cocktail) instead of sugary cocktails or heavy liquors.

·   Set a Limit: Decide your drink count in advance and stick to it, no matter the social pressure.

·    Time Your Drinks: Spread out your drinks over the evening to avoid overindulging quickly.

·       Don’t drink on an empty stomach: Consuming a healthy meal before drinking helps slow alcohol absorption and reduces its effects.

Beware Sugar Sweetened Beverages.

·         Impact on Health: Excessive consumption of sugary drinks contributes to obesity, type 2 diabetes, and tooth decay.

·         Portion Control: If you choose to indulge, stick to small portions and savor your drink mindfully.

·         Opt for Alternatives: Replace sodas and energy drinks with sparkling water, or herbal teas.

·         Read the label: Check sugar content in packaged drinks—some may contain more sugar than expected

How climate impacts hydration needs.

·         Adjust for Heat: In hot climates like the Caribbean, drink more water to replenish fluids lost through sweat. Avoid working or playing outdoors during the hottest parts of the day.

·         Account for activity Levels: Increase your water intake during physical activities or when spending extended time outdoors.

·         Stay Cool: Opt for chilled water or electrolyte beverages to regulate body temperature and stay refreshed.

·         Monitor Signs of Dehydration: Pay attention to symptoms like dry mouth, dizziness, or dark urine, which indicate you need more fluids. 

So the Father of Medicine Hippocrates was ‘spot on’ when he predicted that what one drank or ate, could lower or raise one chances of contracting a multitude of diseases. Of course one’s eating and drinking habits must form part of an overall healthy lifestyle program, which also includes regular exercise, safe sex practices, good sleeping habits, avoid minimizing stress, and getting targeted regular check-ups. Even though Hippocrates lived over 2000 years ago somewhere between 460-370 BC, his thoughts are still applicable today.