TheraFit PT: Balance and Running

Benefits Of Water Looking to start a new healthy habit in 2019? Doing something as simple as drinking more water can help improve your overall health. Your body is about 60% water. Our organs like the brain and heart are composed of 73% water, lungs are about 83% water, skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%. Every system in your body needs water to function. Your body is constantly regulating temperature through sweat therefore, you are constantly losing water from your body. You can lose up to 64 ounces a day though perspiration (16 ounces from your feet alone). Unless you are working out most of this perspiration goes unnoticed. Being only 1% dehydrated can affect your mood, attention level, and how your body functions. It is important to stay hydrated so your body and organs can function properly but drinking water has several health benefits. Drinking water helps: Improves joint health Drinking water can stimulate your production of synovial fluid that helps lubricate the cartilage in your joints. Drinking water will help reduce inflammation around the joint and encourage the growth of new cells in the cartilage tissue. Prevents back pain Dehydration is one of the most overlooked causes of back pain. Your bones in your back (vertebrae) are supported by disc. The central nucleus of that disc is made of water. A lack of water can compromise these disc leading to back pain. Improves heart health Water maintains proper viscosity of blood and plasma. Research shows a link between coronary artery disease and water consumption. Increases Brain Power and Provides Energy The brain is made up of 73% water. According to research being dehydrated by 2% can affect your brain function. Drinking water helps you stay alert and focused. Dehydration can affect your mood and memory and cause headaches. Dehydration can cause the brain to temporarily shrink from fluid loss which will cause the brain to pull away from the skull which will cause headaches. Promotes Healthy Weight Management and Weight Loss Water helps aid in the removal of fat by-products, acts an appetite suppressor, improve metabolism. Flush Out Toxins/helps fight infections/Boost immune System Water is important to help flush out toxins which can help your body fight infections. Water also carries oxygen to your body’s cells which helps each system function properly. Improves Your Complexion Your skin is an organ, water helps moisturize and keep your skin soft. Soft skin is less likely to wrinkle. Maintains Regularity Water helps your body digest and break down food and allows your body to absorb the nutrients better. Prevents Cramps and Sprains Hydrated muscles are less likely to sprain. Water is a natural lubricant for your muscles and joints. How much water you should drink varies on your height, age, sex, activity level. In general you should try to drink between half an ounce and an ounce of water for each pound you weigh every day. For instances if you weigh 150 pounds you should drink 75 to 150 ounces of water per day. Keeping a water bottle near you and sipping on it throughout the day is a good way to get your recommended amount. Sources: H.H. Mitchell, Journal of Biological Chemistry 158 Project WET (PDF)Gunnars, K. (2018, June, 20) Article retrieved from ofDrinkwater for jointpain.Sept2016 retrieved from pain/the-benefits-of-drinking-water-for-joint-pain/Overlooked benefits of drinking water. Jan. 2018 retrieved from Water and Nutrition. Oct 2016 retrieved from

Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH

Stretches Lower Back

PIRIFORMIS STRETCH While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder. Repeat 3 times.


Roquefort Pear Salad

INGREDIENTS • 1 head leaf lettuce, torn • 3 pears • 5 ounces Roquefort cheese • 1 avocado • 1/2 cup sliced green onions • 1/4 cup white sugar

• 1/2 cup pecans • 1/3 cup olive oil

• 3 tablespoons red wine vinegar • 1 1/2 teaspoons white sugar • 1 1/2 teaspoons prepared mustard • 1 clove garlic, chopped • 1/2 teaspoon salt

INSTRUCTIONS In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed paper. Allow to cool, and break into pieces. For the dressing, blend oil, vinegar, 1 1/2 teaspoons sugar, mustard, chopped garlic, salt, and pepper. In a large serving bowl, layer lettuce, pears, blue cheese, avocado, and green onions. Pour dressing over salad, sprinkle with pecans, and serve.


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