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Can drinking caffeine, alcohol and other diuretics be part of a good drinking regime?

Can drinking caffeine, alcohol and other diuretics be part of a good drinking regime?



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Tea, Coffee, Beer, Coke etc…

I wonder if the benefit from amount of fluid we get from them is bigger or smaller then the handicap of dehydration. In other words it is worth to drink them if we want to have a good drinking regime?

Opening on the recommendation from this question.


A PlOS One study notes drinking moderate amounts of coffee (aka moderate caffeine intake) doesn't necessarily lead to dehydration. They note coffee has hydrating qualities akin to water. Further empirical studies found no substantial fluid loss in caffeinated beverages.

EDIT: Make note we're talking normal doses and moderate intake, though source 2 goes into diminishing effect of caffeine-mediated fluid loss in heavy/prolonged uptake.

The issue therein is with alcohol, which tends to inhibit vasopressin and the kidneys are constantly permeable to fluids.


10 Reasons to Quit Your Coffee!

Coffee: Is it good or bad for us? You might get media whiplash trying to figure that out. The truth is, I find this subject to be as confusing as you probably do.

After all, the media certainly doesn't help clarify whether America's favorite cup of joe is going to land you in the doc's office or set you free with a clean bill of health. And when one night's news report conflicts with another's blatantly-contradictory messages, it is no wonder why so many of you shrug your shoulders in utter confusion as you refill your morning mug and get on with your day!

And with the velvety aroma and promise of energy from that caffeine jolt, you might rather just assume that there must be something to those beneficial claims.

I know all about this adoration of coffee. I too was smitten and enamored with Coffea Arabica. We had our courtship during the 1990s, when I worked more than 80 hours in the emergency room and saw 30 to 40 patients a day.

I traded sleep for espresso, authentic energy for Haagen Daz coffee ice cream and normal circadian rhythms for high-speed, caffeinated adrenaline rushes.

But then, my body began to communicate to me what I had been attempting to not hear -- slow down and let the natural systems assume their proper course. You can read more about how I successfully turned my health around here.

As I began to tune into my body and provide it with what it really wanted -- fresh, whole, real, unprocessed foods, sleep, relaxation, and the time to enjoy the life I had created for myself and my family -- I was able to break up with coffee and make up with my health.

You can too, and I'm going to tell you how. But first, let's discuss what makes coffee such a hot topic widely disputed in today's health circles.

While there are many controversies about coffee's role in the prevention of Parkinson's disease to breast cancer, I'm mostly interested in the conversation relating to its effect on blood sugar metabolism. If you have read my latest book, The Blood Sugar Solution, then you already know how insulin resistance and inflammation are at the core of modern-day chronic diseases.

The single most important healthy habit all of us can adopt is to manage our blood sugar by decreasing the triggers that push it out of balance. Curious if coffee is one of those triggers?

As Dr. Walter C. Willet of Harvard School of Public Health says, "Coffee is an amazingly potent collection of biologically active compounds." Like any food-like substance, coffee has far-reaching effects on the body and needs to be respected as a potent drug.

Caffeine, perhaps the most widely appreciated "drug" compound in coffee, only makes up a mere 1 to 2 percent of the bean. The chlorogenic acids, caffeol, polyphenols, phytoestrogens and diterpenes are now beginning to be researched on their effects on human health and glucose metabolism as well.

In the 1980s and 1990s several prospective cohort studies were done to investigate the correlation between coffee and diabetes. Many of those studies reported that there is an inverse dose-dependent association with the risk of Type 2 diabetes. This means that for reasons still unclear, all those research studies found that the more coffee people with normal blood sugar drank, the less risk appeared for developing Type 2 diabetes. Several constituents in coffee might be responsible for these consistent findings.

Chlorogenic acid in coffee might inhibit glucose-6-phosphatase, an enzyme that regulates blood sugar metabolism in the liver. It could also be due to the indisputably-high levels of antioxidants, which have a benign effect on insulin sensitivity.

Not surprisingly, the news channels then sounded the bell that coffee was protective, and we all enjoyed our cup of joe without any remorse.

Some curious minds wanted to know exactly who was protected. And why? How? These studies showed that in people with Type 2 diabetes coffee intake was correlated with insulin spikes and increased blood sugar after a meal. Further research has shown that the caffeine in coffee might be the culprit responsible for the secretion of higher levels of insulin from the pancreas.

Clearly higher insulin and glucose levels are not the work we want to bestow on a body healing from insulin resistance. Considering that diabesity affects nearly 1.7 billion people worldwide and growing, the nightly news now sounded the alarm of caution that perhaps our coffee habit is a detrimental addiction needing to be kicked to the curb.

I often am asked why coffee is removed from my programs. While certain populations of people may tolerate coffee and even enjoy some health benefits, it is evident that it is not for everyone.

Chances are if you are reading this either you or someone you care about is sick, inflamed, hormonally imbalanced, nutritionally-compromised, overworked, stressed out, fatigued, depressed, and toxic. Coffee is not part of the medicine required for your healing.


Caffeine and the Urinary System

Caffeine is a stimulant present in soda, coffee, tea, energy drinks and chocolate. It's also a diuretic, which means it rids your body of fluids. If you consume large amounts of caffeine, you'll probably need to urinate more often, according to MedlinePlus. While this can be a nuisance during the day, consuming caffeine before bedtime can cause you to wake up several times during the night to urinate, which can interfere with a good night's sleep. Caffeine consumption increases the risk of urinary incontinence, which is loss of bladder control, in women. Women who consume more than 204 milligrams of caffeine per day are more likely to experience urinary incontinence, according to a 2013 study conducted with 4,309 women and published in the "International Urogynecological Journal."


My Scleroderma Diet: Plenty of Juice Smoothies, No Caffeine or Alcohol

GI complications, such as hemorrhages, low esophageal motility, and bacterial overgrowth, are common in systemic sclerosis patients. At times, patients can have watermelon stomach, which is characterized by vascular lesions coming from the pylorus, the valve that connects the stomach to the duodenum. These lesions are formed by dilated capillaries with chronic inflammation, and have been long recognized as one of the causes of GI tract bleeding.’

This one-patient study is thought to be the first reported case of “watermelon stomach and colon.” This is encouraging for scleroderma patients and medics alike, as it shows progress in understanding the nature of the disease process, with the colon also found to have a stripy appearance caused by blood vessel damage.

Gastro-intestinal symptoms are common in systemic sclerosis patients, both those with limited as well as diffuse subsets. ‘Watermelon stomach’ can occur in the most serious of cases, where damage to the stomach lining takes on the appearance of the stripes of a watermelon.

One of my current biggest challenges in managing my diffuse symptoms is my GI tract activity. Such activity starts in my mouth (dry mouth, small mouth, difficulty in swallowing and chewing) and extends to excess acid reflux, intense stomach pain, bloating, and frequent bathroom visits — by way of a few examples of the symptoms to juggle.

In December 2012, 15 years post-initial diagnosis, I had a personal eureka moment in “upping my health game.” I documented my progress at the time:

Well, 43 months later, I am still dedicated to my daily juicing and diet regime. As I’ve already noted, the impetus for sticking to it is that I feel sooooo much better. I still have some (quite a lot) of work to do to return to how I felt pre-diagnosis, but this is the best I have felt since 2012.

The change in my diet has enabled me to see and feel improvements with a range of my symptoms. During the last 3.5 years, I have only needed antibiotics on a few occasions, due to dental extractions as opposed to ulcer infection. Granted, this may also be due to me taking bosentan 125 mg twice a day continuously since October 2012. However, continual antibiotic consumption over the preceding three years played its part in creating havoc with my gut. Acid influx was out of control, along with internal candida in my esophagus. Hardly surprising that I constantly felt so bloated, tired and lethargic, and was unable to eat much, as after a few mouthfuls, I felt full.

Back in December 2012, having spent another week in bed due to a virus, my “eureka” moment arrived and, from my bed, I ordered a juicer and the Jason Vale 7-day juicing program. By Day 2, I felt better and noticed a very welcome difference. By Day 7, I felt so much better that I have continued with daily juices ever since. For the first seven days, I made fresh juices, turning my kitchen into my pharmacy. After the first week, I reintroduced solid food.

My ‘Eureka’ Diet

In essence my diet changes include:

I start my day with the juice of ½ squeezed lemon with warm boiled water and ½ teaspoon of organic honey

Daily Vitamin C Smoothie

I juice: 1 peeled orange, strawberries, blueberries, ½ pineapple, and then blend this juice with ½ banana and the same amount of natural yogurt. I add the yogurt as it neutralizes the acidity of the fruits, minimizing acid reflux potential.

Green Juice

Most days, I prepare this at the same time I make my smoothie, and then store the juice in the fridge until ready to consume.

I juice 2 golden and delicious apples, ½ peeled lime, cucumber, ½ pineapple. To this juice, I add 1 teaspoon of Spirulina powder, 1 teaspoon Wheatgrass powder, a probiotic capsule, and ice. The final product may not look very appetizing or appealing, but it actually tastes quite sweet and refreshing!

Reduce pasta and bread, carbohydrates, starch, sugar consumption. Do not drink alcohol or caffeine. Do drink at least 4 pints of filtered water a day.

Believe me, abstention from both alcohol and caffeine was a difficult feat. However, their consumption was not a helpful for my body, even though the alcohol numbed the pain and made the world even more of a beautiful place. The “hangovers” were too intense and went on for too long. Again, not surprising, since alcohol is a natural depressant.

As for caffeine, I now, occasionally, have a cup of tea, but very rarely coffee. I feel that I abused my body with coffee during the first seven years of diagnosis to get me through qualifying as a female barrister in a male-dominated profession. During this time, I was eating very little in an attempt to minimize my GI symptoms. Frequent toilet trips whilst being an officer of the court do not work well together. Eventually, my body responded by collapsing, and I had to cease my court practice.

No meat

Again, I would never have believed that I would become a “vegetarian,” but the desire to feel good keeps me away from bacon sandwiches and roast chicken dinners. Eating meat proved to be quite a challenge for my digestive system to process.

Although this may look as though it requires huge discipline, the fewer bathroom trips, increased energy, less lethargy, and less stomach pain is the reward! I find that if I lapse and consume a “trigger food,” my body responds accordingly.

My diet is now a daily habit and norm for me, as I want to feel good.

My lovely American friend and scleroderma patient Kelli Schrag has also improved by changing her diet and incorporating daily juices. I help Kelli with the “ Healing Loving Scleroderma with Real Food ” Facebook page where we post regular updates, tips, and recipe ideas.

Over the years, time and experience have taught me that “prevention is better than cure” when trying to control my diffuse scleroderma symptoms. As we know, there is currently no cure, with treatments targeting only symptom suppression.

Daily fresh juices provide my body with a hit of nutrients, minerals, and vitamins that do not place too much stress on my fragile digestive system by having to be broken down and processed by my body. All in all, I want to feel good.

I discussed GI symptoms in Day 11, 21, 26 of the June Scleroderma Awareness Month campaign. Here are links to those articles:

Here’s the UK Scleroderma Study Group’s best practice guidelines for GI management: www.scleroderma-royalfree.org.uk/UKSSG.html

Editor’s Note: The opinions expressed in this blog article are not those of Scleroderma News, or its parent company, BioNews Services, and are intended to spark discussion about issues pertaining to Scleroderma. Scleroderma News is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.


It is often not sweet drinks, per se, but what's in the most popular sweet drinks.

So for example, soda (I assume the UK equivalent would be a 'soft drink' like Coca Cola?) often contains caffeine, which has a dehydrating effect and therefore affects the voice. This was borne out by a study in 1999 'Effect of caffeine on the vocal folds: a pilot study'* which (if I understand the abstract correctly) concluded that caffeine does produce an alteration in voice quality but the effect can vary for each person.

The British Voice Association recommends steering clear of alcohol, coffee, tea and cola. Their voice care leaflet is at: http://www.british-voice-association.com/downloadable-resources.htm

Any drink that is a diuretic (regardless of caffeine) can cause problems because if you are urinating more often, you're losing valuable water - and staying hydrated is important for a singer.

Sweet drinks that contain milk can also cause problems if drunk just before singing because dairy products create thick mucus, making it harder to sing.

So, in summary, I haven't seen anything that specifically points to a problem with a drink being 'sweet' (or containing sugar) but it's perhaps more likely that those drinks have other ingredients that may affect a singer. As a final thought, singers ideally should maintain a good level of fitness, so cutting down on drinks with lots of sugar may be part of that maintenance!

*Ref: Akhtar, Wood and Rubin at the Department of Speech and Language Therapy, Royal National Throat, Nose and Ear Hospital, London, UK.


Uric acid and seven ways to reduce it

You must have come across people who complaint about having something called ‘Gout’. Gout is a disease characterized by an abnormal metabolism of uric acid, resulting in an excess of uric acid in the tissues and blood.

Uric acid is a product of metabolic breakdown of purine nucleotides. And, high serum uric acid can lead to a condition called gout. The chemical is associated with other medical conditions including kidney stones and diabetes.

Normal results are between 3.5 and 7.2 milligrams of uric acid per deciliter of blood (mg/dL)

Follow these tips which will help you lower your uric acid levels:

  1. Increase water intake- Water is required to flush off the uric acid formed in the body. When the body is well hydrated, uric acid crystals are difficult to form. Drink at least 3-4 liters per day to remove the uric acid from the body. You can include buttermilk, coconut water, lemon water, green tea etc to increase your overall fluid intake
  2. Reduce intake of purine rich food- Uric acid is formed by breakdown of proteins called Purines. Although, it is naturally formed by the body, it is also obtained from certain foods like red meat, mushrooms, baked products containing yeast and fermented products. You can include lentils, split dals, milk, egg whites etc to improve your protein intake.
  3. High Fiber food– Foods high in fiber absorb uric acid present in the blood stream and thus easily eliminating it through kidneys. Good fiber sources are fruits, vegetables, whole grains and products over refined products.
  4. Avoid intake of caffeine and alcohol- Caffeine and products containing caffeine like coffee, tea, aerated drinks, and alcohol hinder excretion of uric acid from the blood stream by binding it
  5. Consume good amount of Vitamin C rich foods- Vitamin C helps in excretion of uric acid. Sources of Vitamin C- Citrus fruits, bell peppers, cabbage, amla (Indian gooseberry), guava, etc will help reduce Uric Acid.
  6. Reduce sugar intake- Sugar interferes with excretion of uric acid. A study mentioned that daily intake of 300 ml serving of sweetened drink increases chances of gout by 13%
  7. Consuming Apple cider vinegar- Apple cider vinegar contains acetic acid which turns alkaline in body making the environment alkaline. It is said that it breaks the uric acid crystals and prevents from recurrence by aiding blood circulation and purification. It reduces inflammation and swelling in the joints allowing for better flexibility of the joints

About Hardika Vira

A post graduate in Dietetics and Applied Nutrition from Mumbai University, Hardika's urge to learn more led her to pursue a certificate course in nutrition, exercise and fitness. With the acquired degree and additional certification, she has been a part of some of the leading hospitals in Mumbai where she helped patients to defend their medical conditions by advising them on proper nutrition. She strongly believes that a regular routine of health and fitness is the first step to a healthy lifestyle. And according to her this certainly does not mean it requires deprivation of any sorts.Hardika is passionate about what she does and aims to utilise her skills and knowledge to help others achieve their goal of healthy living. She regularly does Yoga, Surya Namaskar and core strengthening exercises a few times in a week to remain fit. She relieves her stress by meditating, playing badminton, listening to music and reading.

Comments

Excellent and very useful presentation. OUr food habits need lot of changes to make it really more healthy. Your tips, Hardika, great public service. Please keep it up.

Hey Hardika,
What an useful blog post! But i have some additions to your points of view.
1. Coffee is good for Gout disease. Trust me. Many documents showed that coffee can prevent us from suffering Gout.
2. Don’t eat viscera because this food increase purin very much. Many people in Asian countries love this food. But it makes your uric acid level increase highly.
Best wishes from Lien,

Thank you for sharing Hardika.

Thank you so much for this blog.I am suffering from heavy uric acid.and my all joints are swelling.

I am sure these tips will help you

Thank you mam for your kind instructions

Dear mam Please contact me on8967284659/9987244903 and help me

My Uric Acid level is 7.30. I am feeling back pain in my lower part of my body. In this case would you suggest me what type of foods help me to reduce the level of Uric acid.

Vit C causes gout. Read real scientific literature.
Some moderate purine foods such as lamb cause gout.

I have uric acid level 8.9 & I need to reduce it to 7 in seven days as I have to clear a medical test for an official commitment. I have completely stopped my protein intake & my diet includes only fruits & vegetable salads. I am consuming around 4 Ltrs of water every day alongwith lemonade thrice a day. Is this diet plan sufficient or do I need to add anything else

Hi i m in problem . my heels 1 month heelspain very much .kindly plz brief me what can i do . and i m job cutting master gents cloth 12 hours in a day standup for work guide me plz .
[email protected]

I also suffering with high Uris acid and high Clastrol advice me how to control these things.
Regards
Javed

This post has been most helpful i do keep getting it it runs in the family going to try ACV
Thank You

Hello mam u give domestic aid for my mother because uric acid level is 6.2 miligram so these days my mom is very suffer from this problem she is struggling in walking bhind pain is joint

prashant do what i am doing … i have gout on my toe but its started on all my toes and both my main thumbs on my hands

then i started the following:

– every morning for atleast one week, i take icy cold water , mix half a lemon or lime in it, add sodium bicarbonate or baking soda in it , and the first thing in the morning you must do is drink this . if you want to drink plain water first then thats cool. but no food until you have this. this will make your system alkaline and the joint pains in most joints will disappear … although the toe one may stay because thats the one thats been affected the most and is probably damaged .
– once this is done, find gluten free food alternatives. do not eat bread or yeast products that contain gluten … gout and diabetes have some common foods that create them. so cut out sugar too.
– whenever you feel like eating sugar, eat watermelon, pineapple, pomegranate , coconut, coconut water, aloe vera natural juice, strawberries, cherries, plums, raspberries, blueberries, blackberries, broccoli , cabbage, eggs. these are all good foods and you wont see your gout getting activated.

– please stay away from mushrooms, prawns, asparagus, shrimp, sea food that has shells like crabs oyster mussels etc.

instead of rice or chapati try quinoa and chia chapatis… and believe me your gout will reduce drastically very soon . about a week and you will notice the difference

but yes, if you are having sodium bicarbonate or baking soda, that means you are getting a lot of sodium.. completely cut out salt from all other foods.. do not have salt in any other food..

i know this is tough .. but gradually you start liking saltless food.. and if you want a healthy life then its something you will have to do without a choice.. unless you want to be bedridden when gout becomes too bad…. and you will become a burden on your family


1 Answer 1

While coffee in large amounts can stimulate urine production, it's not enough to produce a dehydration effect, especially in people accustomed to drinking caffeine.

This recent study compared 50 male coffee drinkers in short trials both with and without caffeine, and concluded that in coffee accustomed males, coffee had much the same hydrating effects as drinking straight water.

A study review on 36 years worth of caffeine and tea studies also concluded that caffeine consumption does not lead to excess fluid loss.

The two relevant summaries:

METHOD:

A literature search was performed using the Medline database of articles published in the medical and scientific literature for the period of January 1966-March 2002. Subject headings and key words used in this search were: tea, coffee, caffeine, diuresis, fluid balance and water-electrolyte balance. A secondary search was performed using the bibliographies of publications identified in the initial search.

CONCLUSION:

The most ecologically valid of the published studies offers no support for the suggestion that consumption of caffeine-containing beverages as part of a normal lifestyle leads to fluid loss in excess of the volume ingested or is associated with poor hydration status. Therefore, there would appear to be no clear basis for refraining from caffeine containing drinks in situations where fluid balance might be compromised.

Now to the caffeine itself: This study examined energy drinks, specifically caffeine and taurine, and concluded that the diuresis was largely controlled by the caffeine, as taurine by itself did not produce the same effects.

The diuretic effect of caffeine is noted in larger amounts, usually the amount found in 3-6 cups of coffee (Depending on how accustomed the individual is to the effect), or 8-10 cups of tea. While decaffeinated coffee still has some residual caffeine, it would not be enough to have the same effect as fully caffeinated drinks.

As far as the excretion of other substances, this study examined the effect of caffeine on excretion of certain elements (calcium, sodium, magnesium and potassium), with the conclusion that all but potassium had higher urinary output levels after caffeine consumption. I am uncertain how that would relate to cardiac function and blood pressure, however.


Health Solutions From Our Sponsors

Medically reviewed by Martin E Zipser, MD American Board of Surgery

Al-Saleh, I, I. El-Doush, B. Grisellhi, and S. Coskun. "The Effect of Caffeine Consumption on the Success Rate of Pregnancy as Well Various Performance Parameters of In-Vitro Fertilization Treatment." Med Sci Monit. 16.12 Nov. 2010: CR598-605. American Beverage Association

American Heart Association

Center for the Science in the Public Interest

"Children Increasingly Consuming Caffeine." National Drug Strategy Network. May-June 1998. <http://ndsn.org/mayjun98/caffeine.html>.
Cohen, D.L. J Clin Hypertens. 8.10 Oct. 2006: 744-745.

"Is It Really Decaf?" Consumer Reports. Nov. 2007. <http://www.consumerreports.org/cro/food/beverages/coffee-tea/is-it-really-decaffeinated-coffee-11-07/overview/decaf-coffee-ov.htm>.
"Caffeine Content of Food & Drugs." Center for Science in the Public Interest. Sept. 2007. <http://www.cspinet.org/new/cafchart.htm#table_coffees>.

Department of Health and Human Services

Diepvens, K. Am J Physiol Integr Comp Physiol. 292.1 Jan. 2007: R77-85.


Nutrition Recommendations for Those Who Consume Alcohol

Drinking too much on a single occasion, or over time, can have a serious impact on your health. Boulder Medical Center offers these nutrition recommendations for those who consume alcohol in moderation or in excess, now or in the past.

The process of metabolizing alcohol requires nutrients. As the liver decreases its supply of these nutrients, the blood stream is called upon to replenish the supply. As a result, body cells are deprived of critical nutrients and normal body functions suffer. If you consume alcohol regularly and try to stop, you may suffer from symptoms that include anxiety, insomnia, tremors, shakiness, dizziness, and depression. You may also experience impaired cognitive thinking and poor memory.

About Essential Vitamins & Nutrients

Many of the symptoms described above are caused by nutrient deficiencies, particularly the B-complex vitamins, which are especially vulnerable to alcohol use. These vitamins are essential to mental and emotional well being. The list of B-complex vitamins include:

  • Vitamin B1 (thiamin) — Deficiencies trigger depression and irritability and can cause neurological and cardiac disorders
  • Vitamin B2 (riboflavin) — In 1982, an article published in the British Journal of Psychiatry reported that every one of 172 successive patients admitted to a British psychiatric hospital for treatment for depression was deficient in B2
  • Vitamin B3 (niacin) — Depletion causes anxiety, depression, apprehension and fatigue
  • Pantothenic Acid — Symptoms of deficiency are fatigue, chronic stress and depression
  • Vitamin B6 (pyridoxine) — Deficiencies can disrupt the formation of neurotransmitters
  • Vitamin B12 — Deficiency will cause depression.
  • Folic Acid — Deficiency is a common cause of depression.

Deficiencies of other nutrients can also contribute to the negative feelings that frequently lead susceptible individuals toward another alcoholic beverage. These include:

  • Vitamin C — Continuing deficiency causes chronic depression and fatigue
  • Magnesium Symptoms of deficiency include confusion, apathy, loss of appetite, weakness and insomnia
  • Calcium — Depletion effects the central nervous system
  • Zinc Inadequacies result in apathy, lack of appetite and lethargy
  • Iron — Depression is often a symptom of chronic iron deficiency
  • Manganese — Necessary for proper use of the B-Complex vitamins and Vitamin C
  • Potassium — Depletion is frequently associated with depression, tearfulness, weakness and fatigue
  • Chromium — Enhances glucose uptake into cells. A deficiency can cause hypoglycemia
  • Omega 3 EFA — In adults, skin disorders and anemia develop as a consequence of EFA deficiency

The Importance of Good Nutrition

In general, good nutrition plays an important part in physical and emotional health. To minimize symptoms that go along with the absence of regular alcohol use and to replenish depleted nutrients, here are some basic recommendations:

Diet Recommendations

  • Eat healthy. A simple way to do this is by following the food guide pyramid recommendations. The New Food Pyramid (on right) has a high proportion of vegetables and fruits with lower proportions of dairy and white meat, and a very small fraction of red meats and processed foods.
  • Avoid foods containing refined sugars and white flours.
  • Eat a wide variety of nutrient dense foods – stay away from junk food.
  • Drink an adequate amount of water each day. Water flushes toxins from your system and keeps your body working properly. A common recommendation is to drink eight 8-ounce glasses of water every day. You may need more less, depending on how healthy you are, how much you exercise, etc.
  • Try to eat at least three healthy meals per each, even if your appetite is poor. Smaller portions are fine.
  • Avoid caffeine.
  • Avoid all sources of nicotine.

Nutrient Notes

  • Include 250mg Vitamin C, 150mg magnesium, 1500mg calcium and 500 mg niacin from dietary sources each day. A good multivitamin/mineral supplement (like Centrum) is also recommended.
  • Omega 3 fatty acids can help to minimize symptoms. Try including 3-4 ounces of fish 2-4 times per week or adding flaxseed to your foods. These are both excellent sources of omega 3 fatty acids. Another way to get these nutrients is with breakfast cereals that are high in flaxseed. You can also add flaxseed to smoothies. Among the fish with the highest omega 3 fatty acid content are Atlantic and Pacific herring, sardines, Atlantic halibut and salmon, lake trout, coho, pink and king salmon, bluefish, albacore tuna and Atlantic mackerel

With a balanced diet and attention to these simple nutrition guidelines, a healthy body and mind is attainable. Add regular exercise to these basics and good health with the positive energy and feelings associated can be yours!

About Boulder Medical Center

Boulder Medical Center is a network of 80 providers and 300 support staff dedicated to engaging our community in high-quality, compassionate health care. With locations throughout Boulder County, our primary and specialty care providers are always close to home.


Watch the video: Besserer Schlaf und Intervallfasten. Fastic Feel Good Podcast mit Dr. Michael Breus (August 2022).