Hydration and Immune System
Hey Muse,
Physical contact, shaking hands, hugging each other, touching handles to open doors, sharing work spaces, public transport, homes, breathing the same air. They are all actions that we do (before quarantine, at least 😊) daily and that could expose us to viral infections, diseases and other problems. Nowadays, all this is even more of immediate understanding because of the pandemic due to the corona virus.
Although the exposure can be avoided by staying at home, what else can be done? Strengthen the immune system as much as possible, which helps us fight against any danger to our health.
Like, how?
Starting from water. It may be a trivial but equally intuitive answer, considering that we are made of about 60% of water. Water works miracles for the body, and in particular for the immune system, strengthening it and promoting well-being.
BENEFITS OF DRINKING WATER
Hydration is often associated with the need to quench thirst but there is little attention to its many other benefits for the well-being of the body. One of the main roles of water is the role of supporting the immune system, let's see how.
1. Oxygenate the body: The body needs water to absorb nutrients and oxygenate the cells of organs, tissues and blood. Without this nutrient and adequate oxygen levels, our immune system may experience some setbacks. Water stimulates bodily functions at maximum capacity, making you feel better physically.
2. Eliminates toxins and free radicals: water is also able to eliminate foreign toxins through the kidneys, preventing their accumulation and, consequently, increasing the immune function.
3. Promotes rest and a good night's sleep: do you always feel tired and with difficulty sleeping? It may be that hydration needs to be corrected. Drinking water on a regular basis helps the brain to produce melatonin and other chemical compounds that help deep rest. Which leads to a recharged energy and an organism capable of promptly dealing with attacks on the immune system.
4. Increases the production of lymphatic fluid: Lymph is an important part of our immune system and cannot be produced without water. In fact, it is composed of water, proteins, glucose, mineral salts, hormones.
The lymph moves through the vessels and when it reaches the lymph nodes it is filtered, the part of the waste with bacteria, viruses and toxins is destroyed by the lymphocytes, the "warriors" of the white blood cells. Drinking a lot and constantly helps to keep the lymph nodes healthy.
If until today the attention of medicine had been captured by the vascular system of the blood, today more and more studies show how important a healthy lymphatic system is to prevent diseases and above all to heal. Those who do not hydrate properly and/or lead a sedentary life are very often affected by the slowing down of the lymphatic system, resulting in thickened lymph, weight gain, inflammations of various kinds; many women are often found with slow lymphatic processes, cellulite, heaviness of legs, difficulty in losing weight. There is a real branch of medicine that deals with the lymphatic system and its ailments, lymphology.
5. Lymphocytes Definition: white blood cells in the immune system known to detect foreign antigens and produce antibodies to destroy them; there are 3 main types: B cells, T cells, and natural killer cells.
6. It Cleanses Our Senses: For our sense organs, like the skin, eyes, and mouth, it maintains moisture on mucous membranes. A moist environment prevents infectious bacteria from penetrating the immune system. Alongside maintaining a protective barrier, moisture brought about by water preserves organ elasticity and structure. You can bid dry skin goodbye by drinking water regularly.
OPTIMAL HYDRATION
Hydration is a fundamental part of nutrition. Water is in fact an essential nutrient because the amount produced with the metabolism (about 350ml / day) is not enough to cover the daily requirement.
Water is a simple and inexpensive remedy and only willpower is needed to benefit from its properties. But we often forget it or find it difficult to drink several glasses of water a day between meals. Those who really want to hydrate their body carry a water bottle to which they can add a little lemon to drink it more easily.
The human body loses a lot of water every day through breathing, sweating, urination and bowel movements, so it needs to be replenished to restore balance.
Usually the recommended standard is 8 glasses of water a day, but it can vary based on some factors including: sex, activity level, age, weight and the amount of time spent outdoors and in the heat. These quantities include the direct intake of water, but also of liquids given by food, such as: watermelon, spinach and cucumbers, which contribute to having a good hydration of the body.
The water balance depends on maintaining the balance between the volume entering and leaving the body. This balance is regulated by the hypothalamic thirst center, which regulates the amount of water to be ingested, and by the antidiuretic hormone, ADH, which increases the reabsorption of water in the kidney.
The most suitable time to drink water is when you are fasting, especially after the night fast, in order to clean the body of the residues of the toxins of the previous day and put the organs of the body into operation.
ARE YOU DEHYDRATED?
How do I know if I'm dehydrated?
There are signs that you may need more fluids in your body. Experiment with this self-assessment system to determine if your hydration level can be improved.
1. Look at your urine: As a rule, the color of the urine is a valid indicator of water intake. Urine is composed of water, urea (metabolic wastes), organic substances such as carbohydrates, enzymes, fatty acids and hormones, and some electrolytes. Normal color should be transparent or light yellow. It is often more yellow if you take vitamins or certain medications. The dark yellow color of the urine and the low quantity are signs of dehydration.
2. Pinch your skin: If it does not immediately resume its normal shape, especially on the backs of the hands, it means that you are dehydrated.
3. Press a nail on the skin for five seconds: Let go and observe the time it takes for the color to return to normal. If hydration is good, it takes from one to three seconds. If it takes more than five seconds, you are likely to be dehydrated.
4. Think about your typical day at the office (or now quarantined all day on the sofa, I see you 😊): during which you hardly get up from your chair and maybe eat at your desk. When you remain still for long periods of time, your body struggles to convey water into the cells and eliminate waste substances. Sitting for a long time dehydrates us by slowing down the flow of water in our body.
It is important to remodel the level of water to be taken based on some factors, first of all age, in fact the elderly need to drink because their bodies retain less water reserves.
The body needs to take in larger quantities of water if you play sports, in case of fever, vomiting and high climatic temperatures.
ADVICE TO GET HYDRATED
Hydration advice should also be personalized based on the individual's age and the possible presence of pathological conditions. Therefore, always ask your doctor for advice.
In general, in a healthy person the intake of liquids should be 3.5 times the ideal weight in winter, while larger quantities are recommended for summer. Higher altitudes can be useful for those who practice a lot of sport, or work in very hot environments. The water should be taken in small sips throughout the day:
Large quantities introduced all at once are expelled to the kidney within a short time. At mealtime it would be better not to consume them, not to hinder digestion.
In summer, with the increase in the loss of mineral salts through sweating, it is possible to consume a more mineralized water, while in winter an oligo-mineral water is recommended. The quantity and type of mineral salts dissolved in the water vary greatly and the information can be found on the label. Those suffering from hypertension should avoid sodium-rich waters, suitable for athletes instead.
To increase your fluid intake, I recommend consuming a generous amount of vegetables and at least 2 servings of fruit per day. In winter, we can also integrate with soups, minestrone and broths. If you do not like to drink "smooth" water, you can opt for the natural effervescent one, which however is not indicated if you suffer from gastroesophageal reflux or gastritis.
Alternatively, you can use infusions, herbal teas or tea, or flavor the water with lemon, lime, oranges, ginger ... or with pieces of fresh fruit and vegetables such as strawberries and cucumbers (when in season).
Also, guys I love gorgeous things and when I’m surrounded by the marvellous I’m more attune to use/focus my attention on them. I think there’s so much power in beauty (perhaps because I’m a Libra, any fellows out there?!) and since I got to use these magnificent bottles from Water Drop, I honestly feel hyped about something so simple as water. Simple, but never taken for granted and immensely powerful.
This brand gifted me (not sponsored) two gorgeous bottles that you can find in their website for purchase alongside micro-drinks & so much more. They started out with a dream and mission in 2016 to help people “Drink more water“, reduce plastic consumption and help the environment. I guess they’re doing it right, aren’t they?
Can’t wait for the quarantine to be over to go around showing off Water Drop bottles. Expect more pictures.
Much Love,
Manuela