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Ever wondered why you feel thirsty? The body is made up of about 60% water and require bodily fluids for proper body functions. When you are low on fluids, the brain triggers the body’s thirst mechanism. This starts a craving for water or liquid…and that’s why we feel thirsty and have a drink.

Water helps our bodies build muscle which are about 70% water and helps balance electrolytes like sodium, calcium and potassium in our body. It’s important to drink enough water when exercising to lubricate your joints and prevent injury while you’re working out and gaining muscle mass.

Water can also help you lose weight by breaking downfat and fat by-products that have accumulated in the body. Water acts as an appetite suppressant; so, having some water before eating is a great way to control how much you eat. Drinking water instead of higher calorie beverages will keep you healthier and increase your chances of losing weight.

Other significant benefits of water are that it helps with digestion, absorption, circulation, keeping your mouth moist and maintenance of body temperature. Water is also good for proper kidney functions, helps boost your metabolism, helping you burn more calories and flushes toxins from our bodies.  

Inadequate amounts of water in the body leads to dehydration, which can lead to constipation and other health complications along your gastrointestinal tract like urinary tract infection or kidney stones, especially in warm climates.

Here are some tips to increase your fluid intake and reap the benefits of water.

• Have a beverage before or after every snack and meal. Choose natural-flavored beverages you enjoy. You’re likely to drink more fluids if you like the way they taste.

• Eat more fruits and vegetable. Their high-water content will add to your hydration. About 20% of our fluid intake comes from foods with high water content like fruits, vegetables, oatmeal and beans which are absorbed slower by the body.

• Keep a bottle of water in your car, at your desk or in your bag.

• Choose beverages that meet your individual needs. If you’re watching calories or living with diabetes, go for non-caloric drinks or water.

Remember that water is one of earth’s purest resources and the healthiest choice to quench your thirst.

The Grenada Food & Nutrition Council’s “GOOD FOOD IS WISE MEDICINE.” Preventing and living with Diabetes pt.1

Diabetes is a disease where the body is either producing no insulin, too little insulin or is unable to properly use the insulin produced.

Foods containing carbohydrates, like rice, provisions, fruits, milk, sweets and to a lesser extent vegetables, are broken down by the body to glucose. INSULIN is a hormone that helps your body use glucose for energy.  When the body is unable to use glucose, blood sugar increases.

Type 1 diabetes occurs usually before age 40 and has a genetic link which causes the body’s immune system to turn on itself destroying insulin producing cells.  People with Type 1 diabetes will require insulin therapy.

In Type 2 Diabetes, the body produces insulin but is unable to properly use it and usually occurs over age 40; however, younger people are increasingly being affected as factors such as overweight, obesity and inactivity are on the rise. Other risk factors: having family members who have diabetes, age 45 or older, women who develop diabetes during pregnancy (Gestational Diabetes), women who have babies weighing over 9lbs at birth and persons who were less than 5 pounds, 8 ounces at birth (Low Birth Weight). Type 2 diabetes is treated with oral medications (pills) or injections, including insulin.

Pre- diabetes – risk of developing diabetes is increased. This means your blood sugar is higher than normal but not high enough for a diagnosis of diabetes.  You can delay or prevent diabetes by making life style changes.

WARNING SIGNS OF DIABETES: Feeling  more thirsty  or  hungry than usual, frequent urination, unplanned weight loss, feeling tired, sight (vision) blurred, slow healing of cuts/ sores, mild high blood pressure (near 140/90), frequent infections (skin, urinary tract or vaginal).

Keeping healthy, preventing diabetes or controlling blood sugar will be influenced by what and how much you eat.  Knowing which foods affect your blood sugar and portioning your food to allow some measure of balance is important.

Foods which will affect blood sugar are mainly carbohydrate containing foods.

Carbohydrate is either simple or complex. Itis the main source of energy for the body and the preferred energy source for the brain and nervous system.

Simple Carbohydrates are made up of one or two sugars; usually provide a lot of energy or calories, have little or no vitamins and minerals and are processed very quickly by the body. These foods have faster effect on blood sugar, will make you feel hungry faster and can cause you to eat more. Examples of simple carbohydrates are: Candy and soft drinks, Maltose in beer, honey and sugar.  These should be limited.

Fructose (fruit sugar) and galactose (found in milk products) are also simple carbohydrates; however they provide valuable nutrients like: Vitamin C, Potassium and fiber from fruits and calcium, potassium, phosphorus and protein from milk, to name a few.

Complex Carbohydrates are starches made up of3 or more sugars, such as: Rice, root vegetable (or provision), dry beans and peas, bread, macaroni, fruits and vegetables. These provide lower calories, higher in fiber, are processed more slowly by the body, keep you feeling full longer and may decrease your total food intake.

White rice and white flour are processed or refined and will lack some of the natural nutrients like B Vitamins and will have less fiber.

To get more Complex Carbohydrates in your diet, use more: whole fruit, vegetables, whole grains like brown rice, dried beans, peas and lentils, root vegetables. These foods will allow you to get more fiber in your diet. Generally, most adults need about 25-30 grams of fiber daily and children 14 to 28 grams depending on their age and energy needs.  Keep in mind that whether you’re having complex or simple carbohydrate, portion control is important. It is recommended that these foods should make up about 40-45% of your daily intake; some people have better blood sugar control on even less than 40%.  It is best to include more complex and limit simple carbohydrates in your diet.

Remember that eatinghealthy foods in excess can be just as bad. For example, eating 6 slices ofwhole wheat bread at one meal can raise your blood sugar more than desired.

Drinking insufficient water over a prolonged period can lead to dehydration, a condition that occurs when the body doesn’t have sufficient water. Without enough, your body can’t function properly. Dehydration can be mild, moderate, or severe depending on how much fluid your body is missing.

You lose bodily fluids naturally when you sweat, breathe, pee, cry, or spit. These liquids are replaced when you drink and eat foods that contain water. If you do not drink enough water, you can get dehydrated. Dehydration may also occur when you have a fever, diarrhea, vomiting or excessive sweating.

An easy way to tell if you are drinking enough water is by looking at the colour of your urine. If it is clear or light yellow, it means you are drinking the recommended amount, if it is dark yellow, you are probably dehydrated. Signs of mild or moderate dehydration include thirst, dry or sticky mouth, headache, passing very little urine. Severe dehydration may present signs including very dry skin, sunken eyes, feeling dizzy, lack of energy, feeling confused or sleepy, fainting. Symptoms for babies and young children can be different from adults and include no tears when crying, dry diapers for over 3 hours, dry mouth and tongue. 

If you are experiencing symptoms of severe dehydration, visit your doctor of health care provider.

You’re thirsty and have the option of drinking soda, juice or coconut water. Which do you choose? Here’s a hint…coconut water is filled with vitamins and minerals. It will quench your thirst while giving my body a boost.  

Coconut water holds many health benefits, including re-hydration,  a remedy for digestive system disorders, lowering cholesterol levels and protecting the heart. The water and flesh in coconut give us essential nutrients that can keep our stomachs full, may help with weight loss and give us energy. Coconut water contains energy, protein, fat, carbohydrates, sugar and dietary fiber. Its mineral content includes calcium, iron, magnesium, phosphorus, potassium, sodium and zinc, to name a few. When you drink coconut water you get the bonus of vitamins B6, C, E and K as well as thiamin, riboflavin, niacin and folate.

Drinking coconut water is a great way to rehydrate the body. It’s potassium and sodium content act as are electrolytes that help balance the water levels in our body. Having one or two glasses of coconut water after a long day in the sun can replace lost minerals, vitamins and energy. It is also the recommended choice for people experiencing diarrhea as it helps rehydrate the body and replace lost electrolytes.

Coconut water helps lower cholesterol levels, resulting in healthier heart and reduced chance of strokes and heart attacks. It’s also very helpful in fighting infections and has diuretic properties, which is very helpful for urinary disorders. Due to the diuretic effect, water and toxins are easily expelled from the body, helping to keep our bodily systems healthy.

Your risk of cancer is affected by the types of food you eat, how your food is prepared, fat content in your meals, alcohol intake and smoking. To lower your risk of cancer, try to maintain a healthy weight, eat more natural foods, avoid highly processed foods, learn to read food labels, be physically active on most days, limit alcohol consumption and do not smoke.

Some foods and nutrients that help fight cancer include garlic, fruits, vegetables fibre, calcium, vitamins C & E and Folate.  

Follow a diet:  

• Low in saturated fat, found in animal foods like meat and whole milk and Trans-fat found in many highly processed foods like some margarines, packaged snacks and smoked meats.
• Get sufficient fiber by eating vegetables and fruits
• Limit sweets, soft drinks and other sugar-sweetened beverages. 
• Get sufficient lean protein from skinless chicken-visible fat removed, fish, low fat dairy and legumes
• Enjoy foods high in Omega 3 fatty acids like sardines, salmon, tuna, mackerel, kidney beans and soybeans.

Eat a wide range ofbrightly coloured raw fruits and vegetables, eat foods containing calcium, eat less meat and choose your fats wisely. Prepare your food in healthy ways; fry less, trim excess fat from meat, use less salt and sugar when preparing meals and drinks, do not cook oils on high heat and eat less barbecue.

Other ways to lower your risk of cancer include:

• Lose weight if you are overweight or maintain a healthy weight with BMI 18.5 and 24.9 with less body fat around the waist.
• Keep physically active daily at least 5 times a week (30 minutes a day or 150 minutes a week).
• Limit alcoholic beverages to no more than 1-2 drinks per day no more than twice a week.

Modifying your diet and lifestyle can minimize your risk of cancer. Certain foods can increase your risk of cancer, while some foods contain nutrients that can lower your risk.