#Tips for Staying Hydrated in Winter to Prevent Headaches

[drkunalbahranineurologist]

Winter can be a challenging season for your body. As temperatures drop, we tend to drink less water, as the heat of summer doesn’t make us feel as thirsty. However, staying hydrated is just as important during the winter months as it is in the warmer seasons. Dehydration is one of the leading causes of headaches, and in colder weather, it can be easy to overlook the importance of hydration. In this article, Dr. Kunal Bahrani, renowned as one of the best headache doctors in Faridabad, shares essential tips for staying hydrated during winter to prevent headaches.

[zhi-bde]

Cases of norovirus, which is also colourfully referred to as the 'winter vomiting bug'

'Winter vomiting bug' cases at five-year-high, experts say

Cheryl Santa Maria

Thu, January 2, 2025 at 1:56 p.m. CST·2 min read

Cases of norovirus, which is also colourfully referred to as the 'winter vomiting bug' appears to be at a five-year-high according to the Public Health Agency of Canada (PHAC).

“This has been noted for multiple provinces, including Alberta, Ontario, and British Columbia,” a PHAC representative told Global News.

It should be noted, however, that COVID-19 lockdowns significantly reduced the spread and reporting of norovirus incidents, bringing cases down over the past five years, and making 2024's numbers look significantly higher in comparison.

The trend isn't isolated to Canada.

By December 5, which is about a month into the normal outbreak season, the US Centers for Disease Control and Prevention (CDC) saw 91 cases of norovirus in seven days. By comparison, in 2020, the CDC reported 2 cases of norovirus during the same period.

Norovirus is a highly contagious virus that causes gastroenteritis, an inflammation of the stomach and intestines. It is sometimes referred to as the "stomach flu," although it is unrelated to influenza. Norovirus is a leading cause of acute gastroenteritis worldwide, affecting millions of people each year. Norovirus infection typically causes sudden onset of nausea, vomiting, diarrhea, abdominal cramps, and sometimes fever, headache, and muscle aches. It's fast-moving, with symptoms usually lasting 1-3 days, but a person can continue to infect others for two weeks after feeling better, sometimes longer.

Why is it called the winter vomiting bug?

Norovirus earned its nickname because it tends to spread more easily during the colder months.

It is highly contagious and transmits easily in places where people are in close contact, which is more common in winter because people spend more time inside. Schools, nursing homes, hospitals, and other public places tend to be hotspots.

It can circulate year-round, but usually spikes in winter months.

The virus can live on surfaces for up to two weeks and infect others. Norovirus is cold-tolerant, and hand sanitizers don't seem to offer much protection.

How norovirus spreads

Norovirus mainly spreads through direct contact with someone who is ill, by consuming food or drinks contaminated with the virus, or by touching contaminated objects and then putting unwashed fingers in your mouth.

Norovirus prevention tips

To prevent catching or spreading norovirus, the CDC recommends:

Frequent hand washing.

Staying home if you are sick.

Handling food safely. Make sure shellfish is thoroughly cooked and fruits and vegetables, and thoroughly washed.

Cleaning and disinfecting surfaces with a bleach solution that is effective against norovirus. Standard cleaners and disinfectants may not work.

Immediately laundering linens and clothes that may be contaminated. Dry laundry in a high-heat setting.

If you catch norovirus, experts say you can manage symptoms by staying hydrated, resting, avoiding others, and, when ready, eating bland foods as your stomach heals.

[entinformativespace]

Why Sinuses Are Worse in the Winter

As winter arrives, many people find themselves dealing with uncomfortable sinus issues. Whether it's a stuffy nose, sinus pressure, or persistent headaches, the colder months seem to exacerbate these problems. Understanding why sinuses are worse in the winter can help us take preventive measures and manage the symptoms effectively.

Dry Air: During the winter, the air tends to be drier due to lower humidity levels. Dry air can irritate the nasal passages and sinuses, leading to inflammation and congestion.

Indoor Heating: Indoor heating systems keep us warm and cozy, but they can also dry out the air in our homes. Dry indoor air can further irritate the sinuses and worsen existing sinus problems.

Reduced Ventilation: In winter, people tend to keep windows and doors closed to keep the cold out. This reduced ventilation can lead to a buildup of allergens, dust, and pollutants indoors, exacerbating sinus symptoms.

Increased Allergens: Though outdoor allergens may decrease during winter, indoor allergens like dust mites, pet dander, and mold can become more concentrated, triggering sinus issues in susceptible individuals.

Viral Infections: Common colds and flu are more prevalent in the winter, and these viral infections can affect the sinuses, causing congestion, inflammation, and sinusitis.

Temperature Changes: Moving between cold outdoor temperatures and heated indoor environments can cause blood vessels in the nasal passages to expand and contract rapidly, leading to congestion and discomfort.

Tips for Relief

To alleviate sinus problems during the winter, consider the following tips:

Use a humidifier to add moisture to indoor air.

Stay hydrated by drinking plenty of water.

Keep indoor spaces clean and dust-free.

Practice good hand hygiene to reduce the risk of viral infections.

Use a saline nasal spray to moisturize and clear the nasal passages.

Avoid exposure to known allergens and irritants.

Winter can be a challenging time for those prone to sinus issues. Dry air, indoor heating, allergens, and viral infections are some of the factors that contribute to worsened sinus problems during this season. By understanding the root causes and implementing preventive measures, individuals can better manage their sinus symptoms and enjoy a more comfortable winter season. If sinus issues persist or become severe, seeking medical advice from an ENT surgeon near you can be beneficial.

[anileyehospital]

Essential Eye Care: Why the Best Eye Specialist is a Must in Winter

From warm drinks and soft blankets to dry air and frigid winds, winter offers many changes. Eye care frequently suffers as we change our skincare routines and wardrobes according to the season. However, the cold months provide particular difficulties for eye health, so consulting a qualified eye specialist doctor in thane is crucial. Here's why it's important to see the best eye specialist in the winter to keep your eyes healthy.

Why Choose the Best Eye Specialist in Thane?

a) Correct Identification Seasonal variations may cause symptoms that are similar to those of other eye disorders. A skilled expert guarantees a precise diagnosis, avoiding needless procedures.

b) Cutting-Edge Therapy Top eye specialists provide efficient remedies for winter-specific eye conditions such as dry eyes, UV protection, and infection control by staying current with the newest procedures and technologies.

c) Tailored Attention Best Eye specialist doctors create customized treatment strategies that take into account your particular way of life, past medical conditions, and wintertime pastimes.

The Impact of Winter on Eye Health 

a) Dry Eyes Wintertime humidity decreases can cause dry eye syndrome, which manifests as pain, redness, and blurred vision. By lowering the air's moisture content, indoor heating makes dryness even worse. To relieve these problems, an eye specialist doctor can suggest customized remedies like artificial tears or cutting-edge therapies.

b) Greater Exposure to UV UV rays are dangerous even though winter days may appear less sunny, especially when they reflect off snow. Snow blindness is a phenomenon that can result in short-term vision problems. You can get advice on the best UV-blocking sunglasses or protective eyewear from an eye doctor.

d) Allergies to the eyes Many people experience allergic reactions to cold winds, which can result in watery, irritated eyes. An expert eye specialist can identify the allergens causing discomfort and provide suitable treatments to prevent recurring issues.

Expert Treatment for Long-Term Eye Disorders

Winter calls for special attention for those who already have illnesses such as diabetic retinopathy, cataracts, or glaucoma. Temperature variations might exacerbate symptoms or impede the healing process. Seeing a reputable eye doctor regularly aids in tracking these diseases and modifying treatment plans as necessary.

a) Glaucoma For certain people, cold weather can raise ocular pressure, which is a serious worry for those who have glaucoma. The best eye specialist in Thane makes sure that prescriptions are changed on time or suggests cutting-edge treatments.

b) Cataracts Wintertime light sensitivity may be increased in those with cataracts. Seeing a professional guarantees preparedness for any necessary surgeries and aids in managing such problems.

c) Diabetic Retinopathy

Winter dietary changes and limited physical activity can affect blood sugar levels, impacting eye health. A diabetic patient needs regular retinal exams during this season to avoid complications.

Maintaining Comfort for Digital Eye Strain

Winter often means more time spent indoors, leading to increased screen time. Prolonged exposure to screens can cause digital eye strain, manifesting as dryness, headaches, and blurred vision. The best eye specialist in Thane can recommend lifestyle adjustments, specialized glasses, or blue-light-blocking filters to reduce strain.

Tips for Winter Eye Care from Eye Specialists:

a) Hydrate and Humidify To fight dry indoor air, use a humidifier and drink lots of water. By following these easy measures, you can preserve the natural moisture levels in your eyes.

b) Put on Safety Eyewear To protect your eyes from the severe winter weather, get high-quality sunglasses with UV protection and goggles for snow activities.

c) Adhere to 20-20-20. Look at anything 20 feet away for at least 20 seconds every 20 minutes to prevent digital eye strain. This method is advised by experts to relax the muscles in the eyes.

d) Apply Eye Drops as Directed To keep your eyes lubricated and pleasant, apply the eye drops your eye doctor has prescribed if the dryness doesn't go away.

e) Arrange for Frequent Exams Even in the absence of symptoms, consistent eye exams in winter help detect issues early and maintain eye health.

Conclusion:

In conclusion Even while winter is a time for celebration, there are unavoidable obstacles to eye health. By consulting with the top eye doctor, you can make sure that your eyes stay safe and healthy throughout the winter. Whether it's managing chronic problems, minimizing UV damage, or fighting dryness, the best eye specialist in Thane offers the knowledge and attention required for the best possible vision.

Make an appointment with a reputable Eye specialist doctor this winter to prioritize your eye health rather than waiting for discomfort to start. Your eyes will appreciate it! Anil Eye Hospital has the best eye specialist doctor. Consult us to book an appointment with the Best eye specialist in Thane in Mumbai for advanced eye care.

[surjiit07]

Brahmtal Trek: Worried About the Backpack?

Scaling the Brahmatal Trek height of 12,150 ft is an exhilarating experience, but packing for it can feel daunting.

Whether you're a seasoned trekker or a beginner, preparing your backpack for the diverse Brahmatal weather and terrain requires careful planning. The key to an enjoyable trek lies in balancing essential items with the weight you carry, especially when temperatures can range from mild to freezing.

Understanding Brahmatal Trek Conditions

The Brahmtal Trek takes you through stunning landscapes, from dense forests to snow-laden trails. This trek is especially popular during winter when the entire route is blanketed in snow, offering a surreal trekking experience.

The Brahmatal trek temperature varies significantly, with daytime temperatures hovering between 8°C and 15°C, while nights can get extremely cold, dipping from 0°C to -7°C. These conditions demand that you pack efficiently, ensuring you’re prepared for both warm daytime trekking and frigid nights at high altitudes.

What to Pack for Brahmatal Trek?

1. Layered Clothing

Since temperatures fluctuate drastically, packing layered clothing is vital. Carry thermal inners, mid-layer fleece, and a good quality down jacket to keep you warm in the evenings. A waterproof and windproof outer layer will protect you from unpredictable weather. 

2. Essential Footwear

Good quality trekking shoes are non-negotiable. Ensure they are sturdy, waterproof, and have good ankle support for walking on snow or rocky paths. Extra pairs of warm socks will keep your feet dry and prevent blisters.

3. Sleeping Gear

Even if you're staying at tea houses or camps that provide basic bedding, carrying a lightweight, compact sleeping bag suited for sub-zero temperatures is recommended. 

4. Personal Health and Hygiene

Keep a personal first-aid kit handy with essential medicines for altitude sickness, pain relief, and cold symptoms. Items like sunscreen, lip balm, and moisturising lotion are necessary to combat the dry, cold air. 

5. Hydration and Nutrition

Carry an insulated water bottle to ensure your water doesn’t freeze at high altitudes. Energy bars, nuts, and other high-calorie snacks will give you an extra boost during strenuous sections of the trek.

6. Backpacking Gear

Your backpack should be lightweight but durable, with a capacity of 40-50 litres. Ensure it has adjustable straps and padding for comfort. A waterproof cover is a must to protect your belongings from sudden rain or snowfall. 

Essential Safety Tips for the Brahmatal Trek

1. Check Weather Conditions: Always monitor the Brahmatal weather forecast before your trek. Sudden weather changes can affect trail conditions, so it's crucial to be prepared for snow or rain.

2. Pack Wisely: Ensure your backpack includes essential gear such as warm clothing, a first-aid kit, waterproofs, and sturdy trekking boots. 

3. Stay Hydrated and Nourished: Carry sufficient water and high-energy snacks. Proper hydration and nutrition are essential, especially in high altitudes where exertion can be more strenuous.

4. Trek with a Guide: If you’re unfamiliar with the area, trekking with an experienced guide can enhance safety and navigation, as they are familiar with the terrain and local conditions.

5. Follow the Trail: Stick to marked paths to avoid getting lost or straying into dangerous areas. 

6. Altitude Awareness: Be mindful of altitude sickness symptoms, such as headaches and nausea. If you experience these, take necessary precautions and seek assistance if needed.

Embrace the Journey of Brahmatal Trek

The Brahmatal Trek is a journey that blends adventure with natural beauty, offering trekkers an unforgettable experience. Navigating through changing Brahmatal weather and embracing the serene landscapes will create memories that linger long after the trek is over. 

As you traverse snowy paths and enjoy stunning views from the Brahmatal height, you'll discover not only the physical rewards of trekking but also the inner peace and satisfaction that come from conquering such a majestic adventure.

[amanktreks]

Is Tungnath Trek from Delhi Available?

Yes, the Tungnath Trek from Delhi is a popular adventure option for those looking to explore the scenic beauty of the Indian Himalayas. This trek takes you to one of the highest Shiva temples in the world, nestled at an altitude of 3,680 meters (12,073 feet) in the Chandrashila range of Uttarakhand. 

Starting from Delhi, you’ll embark on a journey through picturesque landscapes, lush forests, and serene meadows, culminating in a breathtaking panoramic view from the summit.Tungnath trek package is an ideal one for both seasoned hikers and beginners seeking a spiritual and natural escape from the city.

What's the Best Time to Plan for Tungnath Trek from Delhi?

The Tungnath trek best time is between May and June or September and October. During these months, the weather is generally pleasant, with clear skies and moderate temperatures, making for ideal trekking conditions. May and June offer lush green landscapes and blooming wildflowers, while September and October provide clear views and comfortable temperatures after the monsoon season. The monsoon season (July to August) can make the trails slippery and prone to landslides, while winter (November to April) brings heavy snowfall and extreme cold, making trekking challenging.

 Tungnath Trek Overview:

Location: Uttarakhand, India

Starting Point: Chopta

Distance: 3.5 km (one way)

Duration: 1-2 days

Altitude: Tungnath trek height is 3,680 meters (12,073 feet)

Difficulty Level: Easy to moderate

Best Time to Visit: May to June, September to October

Major Tips and Guidelines for Tungnath Trek from Delhi

Here are some major tips and guidelines for the Tungnath Trek:

Tips and Guidelines for Tungnath Trek

Preparation:

Physical Fitness: Ensure you’re in good physical condition, as the trek involves a steep climb.

Acclimatization: Spend a day or two in Chopta or nearby areas to acclimatize to the altitude.

What to Carry:

Warm Clothing: Temperatures can drop significantly, even in summer.

Rain Gear: Waterproof jacket and pants, as weather can be unpredictable.

Comfortable Footwear: Hiking boots with good grip.

Snacks and Water: Carry energy-boosting snacks and sufficient water.

First Aid Kit: Include basic medicines and remedies for altitude sickness.

Safety:

Hire a Guide: If you’re unfamiliar with trekking in the Himalayas, consider hiring a local guide.

Weather Check: Monitor the weather forecast before and during the trek.

Stay on the Trail: Stick to marked paths to avoid getting lost.

Respect the Environment:

Waste Management: Carry out all your trash; leave no trace.

Wildlife: Respect local wildlife and do not disturb their habitat.

Health:

Hydrate: Drink plenty of water to stay hydrated and prevent altitude sickness.

Altitude Sickness: Be aware of symptoms like headaches, nausea, and dizziness. Descend if symptoms persist.

Local Culture:

Respect Traditions: Be mindful of local customs and traditions, especially around the temple area.

Accommodation:

Stay Options: Basic accommodation is available in Chopta. In peak season, booking in advance is recommended.

Conclusion:

Yes, there is a Delhi to Tungnath package. You would typically travel to Chopta, the base for the trek, by road or a combination of train and taxi. The journey involves a drive of approximately 300-350 km, which can take around 8-12 hours depending on road conditions.

[explorewithkunal]

Ultimate Guide to Spiti Valley: Essential Travel Tips for a Memorable Journey

Nestled between Tibet and India, Spiti Valley, known as "the middle land," is a haven for ardent travelers looking to escape the hustle and bustle of city life. Cut off for seven months each year due to harsh weather conditions, Spiti Valley is now witnessing a rise in tourism, thanks to its enchanting valleys, mystical villages, and rugged terrain. This guide will provide you with essential travel tips for Spiti Valley to ensure a smooth and unforgettable journey with best places to visit in Spiti Valley.

1. Acclimatize Slowly

Spiti Valley is renowned for its high-altitude destinations. To prevent altitude sickness, it is crucial to acclimatize properly. Spend a day or two in lower altitude areas such as Manali or Shimla before heading to Spiti. This gradual acclimatization helps your body adjust to the thinner air and reduces the risk of altitude sickness, ensuring a more comfortable and enjoyable trip.

2. Check the Season Before Traveling

Spiti Valley's accessibility is heavily influenced by seasonal changes. The valley is cut off from the mainland for seven months, from October to April, due to heavy snowfall and road closures. Therefore, it is best to plan your visit between June and September when the roads are open and the weather is more favorable for travel. This will help you avoid the harsh winter conditions and enjoy the stunning landscapes without any hindrance.

3. Pack Light and Smart

Traveling through Spiti Valley's narrow, winding roads can be challenging, especially for vehicles and bikes. Packing light not only makes your journey easier but also allows for more flexibility and mobility. Bring essentials such as warm clothing, lightweight outfits, sturdy shoes, sunscreen, sunglasses, and a first aid kit. The weather can be unpredictable, with hot days and chilly nights even in summer, so it’s best to be prepared for all conditions.

4. Stay Hydrated

Dehydration is a common issue at high altitudes. The thin air and physical exertion can cause your body to lose moisture rapidly. Always carry a water bottle and drink plenty of fluids throughout your journey. Staying hydrated will help you avoid the discomforts of dehydration and altitude sickness, allowing you to enjoy your adventure to the fullest.

5. Drive Carefully

The roads in Spiti Valley are known for their challenging terrain. With narrow paths, steep turns, and loose rocks, driving can be risky if not done carefully. It’s advisable to drive slowly and cautiously, particularly in areas prone to landslides. Being vigilant and maintaining a safe speed will help you navigate the treacherous roads more effectively and ensure a safer trip.

6. Respect Local Customs

Spiti Valley is home to numerous Buddhist monasteries and traditional villages. Respecting local customs and traditions is vital when visiting these places. Maintain silence in monasteries, remove your shoes before entering, and always ask for permission before taking photographs. This shows respect for the local culture and fosters positive interactions with the community.

7. Plan Your Fuel Stops

Fuel stations are scarce in Spiti Valley, with the first petrol station after leaving Manali located in Kaza. To avoid running out of fuel in remote areas, make sure to fill up your tank whenever you get the chance. This is particularly important before venturing into less populated regions, where finding a petrol station can be challenging.

8. Be Prepared for Altitude Sickness

Altitude sickness can affect anyone traveling to high altitudes, regardless of their fitness level. Familiarize yourself with the symptoms, which include headache, nausea, and dizziness. Take preventive measures such as drinking plenty of water, avoiding alcohol, and resting if you start feeling unwell. Carrying altitude sickness medication can also be a lifesaver in case of emergencies.

9. Pack Snacks

Food options can be limited, especially in remote areas of Spiti Valley. Packing snacks like nuts, energy bars, fruits, and dry food items can keep you energized between meals and during long drives. This ensures you have access to sustenance even in areas where food is scarce or unavailable.

10. Stay Flexible with Your Itinerary

Weather conditions and road closures due to landslides or snow can disrupt your travel plans in Spiti Valley. It’s essential to remain flexible with your itinerary and be prepared to adjust your route or activities accordingly. This flexibility allows you to adapt to unexpected changes and ensures you can make the most of your trip despite any unforeseen challenges.

How to Reach Spiti Valley

For travelers starting from Delhi, the journey to Spiti Valley typically involves reaching Manali, which is approximately 550 km away. From Manali, you can hire a shared or private taxi to Kaza, the sub-divisional headquarters of Spiti Valley and the largest town in the area with all necessary amenities. The route from Manali to Kaza remains open from June to October. Alternatively, you can travel from Delhi to Shimla by bus or train, then hire a taxi or take a bus to reach Reckong Peo, from where you can proceed to Kaza.

Embrace Responsible Travel

As the famous saying goes, "With great power comes great responsibility." Traveling to remote and pristine destinations like Spiti Valley comes with the responsibility of respecting the local culture, environment, and people. The residents of Spiti Valley live in harsh conditions with limited amenities, yet they welcome visitors with open arms. Show your appreciation by being respectful, maintaining cleanliness, and supporting local businesses.

By following these travel tips, you can ensure a smooth, enjoyable, and responsible journey to Spiti Valley. Pack your bags, embrace the adventure, and create memories that will last a lifetime in this mesmerizing "middle land."

[mindbodyspine]

Navigating Cold and Flu Season: Expert Tips from Mind Body Spine

As winter ushers in cooler temperatures, it also heralds the arrival of cold and flu season. At Mind Body Spine, we understand that staying healthy encompasses more than just spinal care—it's about cultivating overall wellness.

To empower you in preparing for the season ahead, we've curated a collection of tips to help you prevent and manage the common cold. By incorporating these strategies into your routine, you can safeguard your well-being and continue to embrace your active lifestyle.

Understanding the Common Cold

Despite its prevalence, the common cold remains a universally dreaded experience. Caused by viral infections transmitted through airborne droplets or surface contact, the common cold manifests in a constellation of symptoms, including nasal congestion, sore throat, coughing, sneezing, headache, and fatigue. As your body mounts its defense against the invading virus, you may find yourself grappling with physical discomfort and diminished energy levels.

Preventive Measures for Optimal Health

Preventing the onset of illness begins with simple yet effective practices:

Embrace Good Hygiene: Regular handwashing with soap and water and refraining from touching your face can minimize the risk of viral transmission.

Prioritize Nutrition: A diet rich in whole foods serves as the cornerstone of a resilient immune system. Additionally, ensure an adequate intake of vitamin D3, particularly in regions with limited sunlight exposure like rainy Victoria.

Supplement Wisely: Omega-3 fatty acids, found in high-quality fish oil supplements, bolster immune function and combat harmful bacteria.

Cultivate Quality Sleep: Aim for at least 8 hours of restorative sleep each night to fortify your body's defences against illness.

Manage Stress: Incorporate stress-reduction techniques such as mindfulness practices, gentle exercise, and leisure activities to mitigate the detrimental effects of stress on immune function.

Balanced Living for Resilience

In addition to these preventive measures, maintaining a balanced pH and engaging in regular exercise further fortifies your body's natural defenses. By minimizing acidity through dietary choices and embracing physical activity, you create an internal environment conducive to optimal health.

Treatment Strategies for Relief

Should illness strike, adopting these strategies can help alleviate symptoms and expedite recovery:

Hydration: Sip on clear fluids and warm beverages like tea or broth to stay hydrated and soothe your body.

Throat Relief: Gargle salt water or enjoy ice chips, lozenges, or homemade popsicles to ease throat discomfort.

Restorative Rest: Prioritize rest and relaxation, indulging in naps and quiet activities to support your body's healing process.

Humidify the Air: Combat dry air with a humidifier or vaporizer to ease congestion and promote respiratory comfort.

Empowerment Through Wellness

At Mind Body Spine, we believe that holistic health encompasses the integration of body, mind, and spirit. Dr. Stephanie Louie's comprehensive approach to chiropractic care emphasizes nutrition, exercise, and spinal health to lay the foundation for a vibrant and resilient life. If you would like guidance on optimizing your well-being, we would like to invite you to connect with us today.

Take Charge of Your Health

As you navigate the cold and flu season challenges, remember that proactive measures are key to preserving your health and vitality. By implementing these tips and seeking holistic care from Mind Body Spine, you empower yourself to thrive despite the seasonal onslaught of illness. Let us partner with you on your journey toward optimal well-being—contact us today and embrace a life of vitality and resilience.

[kapeefit]

Managing Menstrual Health in Winter: Tips and Remedies

Winter’s chill coupled with women’s monthly cycles can add up to discomfort and distress if not managed holistically. From worse cramps and heavier flow to low mood and decreased energy, frigid temps often amplify the issues that accompany menstruation. But you have more control than you think despite the weather’s wrath! Prep your mind, body and lifestyle using the helpful period hacks below.

Keep Up Self Care Routines

Self care habits like sleep, nutrition, hydration and light movement hold even greater importance during menstrual periods and winter alike. Yet either one can make women tempted to stagnate or self-soothe with less healthy strategies. Be mindful of continuing wholesome care basics to stay balanced.

Sufficient Sleep – Prioritize adequate good quality sleep above 7-9 hours nightly for emotional regulation, hormones and energy. Turn off blue light electronics, limit caffeine, take magnesium or melatonin if needed. 

Balanced Diet – Increased iron losses mean slightly higher nutritional needs for menstruating women. Up red meat, lentils, greens and consider an iron supplement if fatigued. Healthy fats, complex carbs, magnesium and B vitamins soothe symptoms too.  

Stay Hydrated - Drinking ample water and herbal tea counteracts headaches, bloating, fatigue and even mood swings exacerbated by winter dryness and hormonal dips during periods.  

Moderate Activity – Gentle exercise like walking, stretching or light weights boosts circulation, relieves stress and prevents sluggishness. Just listen to your body about pushing too hard when you’re already tapped. 

Mindfulness Habits – Meditation, journaling, affirmations and relaxation techniques ground women against pain, anxiety or overwhelm amplified emotionally and physically during periods and cold short days.

Choose Comfortable Clothes  

Put down the skinny jeans and let loose clothes with some stretch give your abdomen and other crampy areas a break. Breathability and coziness serve you better than style anyway.

Stay Cozy In Bed  

If painful periods or low energy have you horizontal more, ensure your sleep setup caters to comfort. Flannel sheets, soft pajamas, warm socks, enough pillows to prop, stretch or curl around, plus cuddly blankets if you run cold. Keep water, snacks, meds, a heating pad, entertainment and anything else you need handy on a nightstand to limit leaving your nest. Consider insulating drafty windows with thermal cellular shades as well for added warmth.

Apply Soothing Relief  

Tissues, skin and muscle creams infused with calming ingredients bring sweet relief to stressed areas during that time of the month without unwanted synthetic chemicals. Seek out all-natural options featuring herbs like chamomile, lavender and clary sage or compounds like arnica, magnesium, aloe Vera, comfrey and CBD. Massage gently over lower abdomen, low back, breasts, temples – wherever you experience symptoms. The medicinal aromas offer comfort too!

Consider Alternative Therapies 

Acupuncture, chiropractic, massage, float therapy, infrared sauna sessions and other modalities redirect circulation and alignment to improve flow, while alleviating muscular and hormonal sources of women’s discomfort monthly. Always fully disclose period status to practitioners for proper care. Many offer combination or seasonal packages at reduced rates too – perfect for trialing new remedies! 

Dress in Clean Layers  

Temperature swings notoriously trigger or worsen many women’s cramps and headaches when menstruating. Maintain cozy core warmth while allowing flexibility to shed layers with weather shifts or hot flashes by choosing breathable base layers topped with removable wraps, cardigans, pullovers and protective outerwear. Having options prevents discomfort and potential irritation against sensitive skin as well.  

Streamline Period Prep  

When energy runs low but your cycle runs heavy, simplify self care. Have supplies like pads, tampons, pantyliners, period underwear, menstrual cups and pain/bloat relief aids stocked up conveniently at home and work all season. Meal prep freezer-friendly comfort foods you can easily reheat too. Cut down on laborious beauty rituals like shaving or styling long locks in favor of low-maintenance braids or covered hairstyles when possible as well during the winter months.

Prioritize Your Social Health  

Menstruation and cold weather both often lead women to isolation right when they need uplifting community most! Structure social connections that energize you into your schedule as proactively as a workout. Coordinate regular check-ins via text chat groups, embrace video call game nights or catch-up sessions, gather safely masked for a short walk rather than just coffee, or schedule weekly Casual Friday workplace in-person huddles since many women now work remotely. Don’t let convenience downgrade meaningful bonds because you feel blah. 

Know Your Cycle  

Track, chart and tune into patterns over a few months using one of the many period-tracking apps now available. Identify consistently challenging days where you ovulate, PMS or bleed heaviest. Get to understand your unique rhythms, symptoms, triggers and preferred coping methods. Then you can better anticipate needs, requests extra support preemptively if desired, and feel empowered handling what comes month to month.  

Winter weather and menstruation can feel like a brutal one-two punch some cycles. But preparing your environment, lifestyle, self care practices and social circle to holistically sustain you through challenging days and seasons makes thriving gracefully possible for women. Get ready to take wintertime periods in stride!

Get Our Menstrual Health Winter consultation on kapeefit.com/appointment with additional winter-specific tips for menstrual management.

[mymigraineonline]

Weather and migraines

Migraines are a common neurological disorder that can be triggered by a variety of things, including weather changes. In this post, we'll take a look at the research on how weather affects migraines and what you can do to help manage your migraines.

Types of weather that trigger migraines

Weather can have a big impact on migraine headaches. barometric pressure changes, humidity, and temperature extremes can all trigger migraine symptoms. Many migraine sufferers find that they have more migraines during the winter months, when there are drastic changes in the weather. Others find that they are more susceptible to migraines during the summer, when the weather is hot and humid. Some migraine sufferers even find that they are more likely to have a migraine on a day when the weather is changing rapidly. While there is no definitive answer as to why weather triggers migraines, many experts believe that it may be due to the fact that weather changes can affect the level of serotonin in the brain. Serotonin is a chemical that helps to regulate mood and pain levels, and migraine sufferers may be especially sensitive to changes in serotonin levels. Regardless of the cause, weather-related migraines can be debilitating. If you suffer from migraines, it is important to pay attention to the weather forecast and take steps to avoid exposure to migraine triggers.

How to prepare for bad weather days

Migraine weather can be tricky to predict, but there are a few things you can do to help prepare for bad weather days. One of the most important things is to stay hydrated. Drink plenty of water and avoid caffeine, which can dehydrate you. It's also important to keep a migraine diary so you can track your triggers and symptoms. This can help you identify patterns and plan accordingly. If you know you're susceptible to migraines in certain weather conditions, try to limit your exposure by staying indoors or using a migraine hat or sunglasses outdoors. And be sure to have your migraine medication on hand in case you do experience a migraine attack. By following these simple tips, you can help make bad weather days a little easier to manage.

What to do if you experience a migraine during bad weather

Many migraine sufferers find that their migraine symptoms are triggered by changes in the weather. If you experience a migraine during bad weather, there are some steps you can take to lessen the pain and duration of the migraine. First, try to stay inside as much as possible and avoid exposure to the weather conditions that trigger your migraine. If you must go outside, make sure to dress appropriately for the conditions and avoid sudden changes in temperature. migraines may also be triggered by changes in barometric pressure, so it is important to stay informed of the forecast and plan accordingly. Finally, make sure to stay hydrated and avoid stressful situations, as these can also trigger a migraine. By following these tips, you can help to minimize your migraine symptoms during bad weather.

 While it’s still not clear how weather plays into migraines, we do know that there are some things you can do to help lessen their impact. The best way to deal with bad weather is to take preventative steps before it hits. Stay healthy by eating well and getting enough exercise, both of which will help your body withstand whatever the weather throws your way. And if a migraine does start to develop, try to identify any potential triggers and avoid them if possible. If all else fails, have a plan for managing the pain and don’t be afraid to ask for help from family or friends. We hope these tips will help you stay healthy during bad weather and keep those pesky migraines at bay!

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Why Does My Skin Itch After I Shower

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Why Does My Skin Itch After I Shower

A. Why Does My Skin Itch After Taking A Shower?

Some people like to shower because they feel clean and refreshed. For others, however, bathing brings persistent and irritating itching. Although it is uncommon for some, itching after a bath or shower is really common. There are several conditions that can cause itching after a hot shower. Most of them are benign, while others can be dangerous.

1. Xerosis cutis

Dry skin affects people of all ages, but it is more common in the elderly. Cutis xerosis simply means that your skin is very dry. Xerosis is also known as winter itching because it usually occurs during the dry and cold winter months, due to repeated sauces and drying without moisturizer. Wetting the water for a long period of time removes the natural oil from the skin and irritates the skin that already lacks hydration. Itching usually occurs on the feet and legs, as these are the parts that have a lot of contact with water.

2. Colinergic urticaria

This is a form of hives caused by increased body temperature. The increase in body temperature can be caused by hot baths, exercises, spicy food and even strong emotions. The hives resemble a mosquito bite and usually group into larger hives over time. Like most other forms of hives, oral antihistamines can be used to treat it.

3. Aquatic urticaria

This is a rare form of hives that occurs when water comes in contact with the skin. People with aquagenic urticaria suffer just minutes after their skin is exposed to water, regardless of their temperature.

4. Idiopathic aquagenic prurite

It is a rare condition that causes itching without a rash after skin contact with water. As a result, you start to feel an itchy feeling after a shower. IAP is probably caused by the activation of the nervous system, with various chemicals being released by the nerves that are in the skin after contact with water.

5. Soap sensitivity

It is also possible that the soap you use can dry your skin while cleaning. Soaps that are aggressive to the skin may not cause or leave a noticeable rash, but they can leave a persistent itch after bathing. If the soap is not completely washed, soap residue can remain on the skin, which can cause itching and discomfort.

6. Hodgkin lymphoma

Hodgkin’s lymphoma is a cancer of the lymph nodes. People with this condition have enlarged lymph nodes in the neck, armpits, groin or chest. In addition to enlarged lymph nodes, it also causes symptoms throughout the body, such as weight loss, fever, night sweats and itching.

7. Itic prevention

Here are some ways and tips you can use to prevent or treat itching, if it does:

Moisturize your skin while it is still moist to block the moisture in your skin barrier

Use hypoallergenic soaps, moisturizers and even clothes

Take shorter showers that are not too hot

Dry the skin instead of rubbing it with a towel

Use anti-itch creams and sodas recommended by the doctor, such as menthol or calamine lotion in the itchy areas

Consider using essential oils, but check with your dermatologist first if you have any specific allergies to essential oils

To stay hydrated, drink 8 glasses or more of water a day

  B. 6 Reasons Why You Itch After Taking a Shower

We all saw it. After a long hot bath in the cold winter months, your skin itches slightly after drying and dressing. For most of us, this symptom is mild, lasts a few minutes, and is related to dry skin caused by cold, dry air and long, hot showers.

For some people, itching after bathing can be chronic, intense and even debilitating. There are several conditions that can cause itching after hot baths – most are benign, while others can be dangerous.

Anyone with unexplained itching, especially after a hot shower, should see their doctor for a thorough examination, as some conditions that cause this symptom can be dangerous and even fatal.

1. Xerose

Dry skin affects people of all ages, but it is particularly common in the elderly. Dry, irritated and itchy skin is the hallmark of a number of skin conditions collectively known as eczema. Xerosis, also known as winter itchiness, is more common in the dry and cold winter months, when repeatedly wet and dry without a moisturizer. Symptoms include dry, itchy, scaly, red skin with painful cracks in the hands and feet.

2. Polycythemia Vera

Polycythemia vera (PV) is a bone marrow disease in which red blood cells are overproduced. People with PV have “thicker” blood as a result of this disease process. The symptoms of PV are headache, dizziness, blurred vision, chest pain, bleeding, blood clots, enlarged liver and spleen and “reddish” skin (redness of the face). This condition can be excluded by means of a simple blood count.

3. Hodgkin’s lymphoma

Hodgkin’s lymphoma is a cancer of the lymph nodes. People with this type of cancer have enlarged lymph nodes in the neck, armpits, groin or chest. In addition to enlarged lymph nodes, Hodgkin’s lymphoma can cause symptoms throughout the body, including weight loss, fever, night sweats and itching Hodgkin’s lymphoma can be checked for enlarged lymph nodes by x-rays or by biopsy of an enlarged lymph node.

4. Cholinergic urticaria

Cholinergic urticaria is a form of hives caused by increased body temperature. The increase in body temperature may be due to hot baths, exercise, spicy food or excessive blankets in bed at night. Strong emotions can also cause hives in people with cholinergic urticaria. Hives for cholinergic urticaria are classically accurate and smaller than a mosquito bite. Over time, they can come together to form larger hives or grow together. Occasionally, cholinergic urticaria can be associated with more severe symptoms, including symptoms of asthma and low blood pressure.

5. Aquagenic urticaria

Aquagenic urticaria is a very rare form of urticaria, caused by water contact with the skin.5 People affected by it develop hives within minutes of contact with water on the skin, regardless of the water temperature. It is not known why this happens, although some researchers believe that water allows a certain skin protein to dissolve in water and that the dissolved protein can reach deeper layers of the skin, where an allergic reaction occurs.

The diagnosis of aquagenic urticaria consists of simply placing a drop of water at room temperature on the skin and observing the formation of a hive in a few minutes. Aquagenic urticaria, like most other forms of urticaria, can be easily treated with oral antihistamines.

6. Idiopathic aquagenic pruritus

Idiopathic aquagenic pruritus (IPA) is a rare condition that causes itching without a rash after a person’s skin comes into contact with water.6 IPA is probably caused by the activation of the nervous system, in which various chemicals are released by the nerves of the skin after contact with water.

  C. Itching After a Shower: Why It Happens and How to Treat It

For some people, bathing has an unpleasant side effect: irritating and persistent itching.

Itching after a bath or shower is not uncommon. It can be caused by dry skin or other skin conditions. Read on to find out why your skin itches after a shower.

1. What causes itchy skin after bathing?

There are several culprits that can be the cause of itchy skin after bathing. Some are more common than others.

a. Xerose cutis

“Xerose cutis” simply means that your skin is very dry. Dipping your skin in hot water for long periods of time can rid your skin of its natural oils and irritate skin that already lacks moisture. This sometimes causes itching after a shower. Most of the time, itching can appear on the feet or legs because these parts of the body are in close contact with water.

b. Soap sensitivities

It is possible that the soap you use will dry your skin while you clean it. The rough soap does not always leave a rash on the skin, but it can cause a persistent itch after bathing. Failure to wash all soap residue from the skin after bathing can also cause itching and discomfort.

c. Aquagenic itch

With this condition, the nervous system can be activated by water on the skin. As a result, itches after a shower. This condition is rare and, if you have it, you probably already know it. Aquagene Itching causes severe itching after any contact with water, including washing your hands and entering the pool.

2. Itching after bath treatment

If the itching persists after bathing, consider using a home remedy for treatment. Here are some ways to prevent or treat itching, if it does:

Dry instead of wiping. Rubbing the skin with a towel after bathing can remove moisture from the skin. Do not try to remove all drops of water from your skin. Instead, dry the skin with the towel after washing it.

Moisturize your skin while it is still moist. Applying a moisturizer to your slightly damp skin will help block moisture in the skin barrier. Opt for a fragrance-free hypoallergenic moisturizer. If you have acne-prone skin, consider using one that is “oil-free”. For an added cooling benefit, store the moisturizer in the refrigerator before applying it.

Change your soaps. If after a bath you have repeated itching without rashes, it may be time to change the soap. Look for a soap with mild, hypoallergenic ingredients. Moisturizing soap has been found to have a beneficial effect in reducing symptoms of dry skin.

Change your bathing routine. If you take long, steaming baths, your skin may become dry. Taking shorter showers, which are not very hot and decrease quickly to a warm temperature, can make your skin healthier and less itchy.

Try a soda after a shower. The American Academy of Dermatologists recommends using menthol or calamine lotion in the area of ​​itching and irritation.

Anti-itch creams that contain lactic acid can be used to relieve itchy dry skin and to keep moisture in the skin. Pramoxin hydrochloride is another promising ingredient that Trusted Source has been shown to reduce itching caused by dry skin. Note that over-the-counter creams used to relieve inflammation-related itching symptoms, such as topical corticosteroids, generally do not work against itchiness caused only by dry skin.

Consider essential oils as part of your bathing routine. You can use essential oils to prevent or treat itching.

Dilute the essential oil you have chosen. The oil should be diluted with a soothing carrier oil, such as sweet almond oil or jojoba oil, before being applied to irritated skin. Peppermint, chamomile, tea tree and pink geranium have potential benefits to soothe dry and itchy skin.

Drink more water. Dehydration can cause dry skin. In general, be sure to drink eight cups of water (or more!) Daily to keep your body properly hydrated.

3. Summary

Itching after a shower is not uncommon. Fortunately, simple changes to the bathing routine can often correct the underlying problems that cause itching. However, if the itching symptoms do not subside within an hour or two after showering, or if you continue to experience itching even after trying home remedies, consult your doctor. There are rare cases where itching can be an indication of a serious health problem, such as liver disease or Hodgkin’s lymphoma. So don’t ignore the symptoms of persistent itching.

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Don’t let the cool...fool you

My grandmother does not like drinking water. She never has been much of a water drinker, unlike my grandfather who loves to keep small water bottles in the fridge and drinks cool water no matter how cold it is outside! My grandmother says that it is even harder to remember to drink water in the cool weather because she doesn’t feel like she gets thirsty like she does in the hot days of summertime. This got me thinking about how many people struggle to drink enough water in the winter cold, and just how important it is to make sure we are staying hydrated year round!

We have probably all heard it at some point, but the consequences of dehydration can be dire. According to the Mayo Clinic, elderly adults have a lower volume of water in their bodies, and many take medications that can further increase dehydration. In addition, if an elderly person is experiencing even minor medical conditions, they are more likely to become dehydrated faster. On top of all that, seniors  often are less aware of thirst! Combine this with the cold days of winter, and you may find yourself feeling even less thirsty, just like my grandmother. The cold, dry winter days can reduce the amount of water in your body. Being aware of common warning signs of dehydration can help you know what to look out for. 

Early signs of dehydration may include: 

Cramps in limbs

Headaches

Weakness

Irritability

Trouble sleeping 

Fatigue

Dizziness

Lethargy

Confusion

Inability to sweat

More advanced signs of dehydration may include:

Low blood pressure

Severe muscle cramping

Breathing faster

Rapid weak pulse

If you are experiencing symptoms of dehydration, do not hesitate to seek medical attention immediately! 

Take steps to prevent dehydration each and every day with these useful tips. 

Stay Hydrated! 

Your goal is to drink moderate amounts of water frequently, which can sometimes be easier said than done. 

Understand the severity of dehydration, and make it a personal goal to drink more water.

If you don’t like the taste of plain water (this is true of my grandmother especially!) try to spice it up a bit. Try adding fresh fruit, cucumber, or mint to your water. It can be a lot of fun to find new tasty flavor combinations, and not only are you getting something tasty but you are encouraging yourself to do something good for your health! My grandma’s favorite is lemon and mint, and my grandpa’s favorite add-ins are strawberries and fresh rosemary. The options are endless!

Try different water temperatures to find what you like the best. My grandmother encourages water intake in the winter months by heating up her water in a tea kettle and drinking it warm or even hot, sometimes with a squeeze of lemon. My grandpa on the other hand likes refrigerated ice cold water year round! Sometimes room temperature can be nice, too.

Sometimes it can be hard to remember or track how much water you have been drinking that day. Try one of these great water bottles that actually help you measure your water intake, and give you some motivation along the way! Try a bottle like this one, click here!

Increase hydration by eating foods with a high moisture content such as fruits and veggies.

Finally, remember coffee and alcohol can actually dehydrate you further, so drink sparingly.

My grandparents urge you to do all it takes to increase your water consumption for a healthy lifestyle. Dehydration can have potentially serious consequences, but there are simple steps you can take each day to be well. 

Call us today to find out what we can do for you. If you enjoyed learning more about Cloverleaf Care, then please “Like” us on Facebook and post a review online. We can’t wait to hear from you! 

Don’t forget to share this article with your loved ones, so that they too can learn about the vast benefits of In-home care with Cloverleaf Care!  You can also invite them to subscribe to this newsletter - where we only provide unique and original content that we put together just for you.

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10 personal care tips during pregnancy

Giving birth to a child isn’t as beautiful and simple as it is called. It involves taking a long break from your routine, eating too much, experiencing morning sickness, difficulty in sleeping, skin problems, mood swings and much more. This the time when your body requires excessive care and attention. Healthy mother yields a healthy child and there are some basic changes you might want to accommodate to experience a comfortable pregnancy.

1. Medicinal care

Keep a track of medicines that you are taking. Consult your doctor before starting a medical course. Also before adopting any natural remedies it is advised to check them with the doctor first.

2. Exercising

Exercising too much is a big no. Try to stick to basic activities like walking, yoga, meditation, swimming. It keeps you active and keeps the body into motion.

3.    Say no to toxins

Totally cut off from alcohol, smoking, drugs, tobacco etc. the intention is to stay away from any chemicals and solvents that can be harmful if inhaled or eaten intentionally or unintentionally.

4. Stay hydrated

Drink as many litres of water as you can. It can prevent constipation, haemorrhoids, UTIs, fatigue, headaches, swelling, and other unexplained symptoms. It assists the body in manufacturing more cells and blood used to nurture the baby.

5. Spend time with yourself

You can’t involve yourself into too much physical activity after the first trimester. You can surely do desk jobs or work from home. But make sure you spend time with yourself and become active in activities of your interest. This helps as a happy mother means a happy baby.

6. Mindful about your cravings

Cravings are pretty normal during your pregnancy. These are said to be either emotional feelings or body’s way of indicating about required nutrients. Though there is no harm in satisfying your cravings relying too much on 

7. Read and learn

Read books and attend classes on measures to be taken during and after pregnancy. Engage with other pregnant women to indulge in activities like yoga and discussions about your personal experiences.

8. No compromise on sleep

Take plenty of sleep. Minimum of 8 hours of sleep is a must for expecting mothers.

9. Indulge in relaxing skincare activities

Get yourself into skincare activities like manicures, pedicures, spas, body massages which can provide you relief and relive your body tensions.

10. Exclusive diet chart and meal planning

Focus on whole grain cereals, brown rice, barley, wild rice, whole wheat bread. Fruits and veggies like apricots, mangoes, pineapple, sweet potatoes, winter squash or spinach can be added to diet plans. Fishes that are rich in omega-3 fatty acids which is good for baby’s brain development. Include yoghurt and drinking milk in your meals.

Getting regular pregnancy tests can be a hard job. You can try pregnancy packages provided by various diagnostic centres and laboratories. This makes it easier to keep a track record of your child’s growth over the course of the trimesters. Being an expecting mother bestows the responsibility of taking care of the baby since the moment you conceive him/her. So it’s better to give your little one the best you can.

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Why Hikers Need to Hydrate

You need to hydrate with water if you plan to go hiking. If you don’t hydrate, you increase your chance of experiencing mild to severe symptoms of dehydration.

The Importance of Hydration for Hikers

Going on a hike without adequately hydrating your body will expose you to three common dangers, weakness, hypothermia, and sunstroke. You’ll become disorientated, causing you to abandon your hike and find a water source before you experience a fainting spell. Whether you’re hiking in the summer or winter, going without sufficient water is a mistake you don’t want to make.

How Much Water Should You Take With You on a Hike?

The amount of water you need to drink on your hike depends on your body weight, but you should aim to drink at least four cups of water every two hours while hiking. We recommend drinking water at regular intervals and even when you aren’t thirsty.

Here’s a way you can calculate how much water you should bring with you on your hike:

Guidebook: Calculate the duration it’ll take you to complete the hike to know the amount of water you need to bring with on your hike.

Map:  Calculate the total distance of your hiking trail and divide the number by your walking pace in mile per hour. *Tip: Your walking pace on a hike is usually 2 to 3 miles per hour.

Example:  You can hike 3 miles per hour on a flat and plane hiking trail, and your route’s distance is 9 miles. You need to bring at least 6 cups of water with you.

Remember, bringing more water doesn’t hurt, but bringing less water will, especially in the winters, and here’s why.

When you’re hiking, you’re losing fluids regardless of the temperature. Most people forgo drinking water in the winter. Why?

In the winter, you feel less thirsty, which leads you to drink less water because you don’t realize that you’re sweating. If you’re hiking in a colder climate, don’t forget to replenish your body’s lost fluids with water.

People tend to feel 40% less thirsty in winter even though their body’s need for water remains the same throughout the year.

 Are You Dehydrated? These Symptoms Say You Are

You’re dehydrated if you’re thirstier than usual, your urine is darker, and your urine production has decreased. Your urine color is one of the best indicators of your hydration level. When you’re on a hike, and you have the urge to pee, notice the color.

We know it’s gross, but it’s better than having your symptoms worsen later. Catching early signs of dehydration can tell you to rest and hydrate yourself before continuing.

What does the color of your pee tell you about your hydration level?

Let’s take a look:

Urine Color

Hydration Level

Pale Yellow to Clear

Normal and well-hydrated.

Light Yellow to  Transparent

Normal and ideal  hydration level.

Pale Honey to  Transparent

Normal hydration, but  should rehydrate soon.

Yellow to Cloudy

Body needs water.

Darker Yellow to Amber

Body needs water.

Orangish Yellow to  Darker

Severely dehydrated  and need medical attention immediately.

  Other Symptoms of Dehydration:

·         Thirsty

·         Muscle cramps

·         Light-headedness

·         Irritability and confusion

·         Headache

·         Fewer trips to the bathroom

·         Dry nose and mouth

8 Steps to Stay Hydrated on Your Hike

Follow these steps for proper hydration, and you’ll be fine:

1.      Drink Regularly

Don’t chug water infrequently. Take several smaller sips instead.

2.      Replace Electrolytes

Sweating causes you to lose electrolytes. Losing too many can affect your performance on the hike. Activities lasting for one hour or less don’t require electrolyte replacement. Electrolytes control your fluid balance, regulate your blood pressure, help with muscle contraction, including the heart, and maintain the right acidity of your blood (pH).

How to know you need to replenish electrolytes?

Activities lasting more than an hour do require electrolyte replacement. Your body needs sodium, potassium, calcium, and magnesium.

Although you can drink a sports drink to increase your potassium level, you’ll also be drinking sugar, and a sports drink contains little to zero calcium and magnesium.

If you want to stick to drinking water on your hike, regular won’t do. We suggest looking for water with the following ingredients:

·         Calcium chloride

·         Magnesium chloride

·         Potassium bicarbonate (electrolyte sources)

What about caffeinated water? Is it okay to drink that on your hike?

You can’t talk about water without caffeinated water coming up in the discussion. Caffeinated water contains these three ingredients in caffeinated water. Over the years, caffeinated water has become popular among people, especially in those who love the outdoors because caffeine increases brain activity, reduces fatigue, and increases focus and alertness.

3.      Drink More Water at Altitude

At higher altitudes, you need to drink more water to prevent dehydration. You’re less likely to feel thirsty and crave water at higher altitudes.

4.      Drink More Water in Cold Weather

This is important, which is why we have reiterated it. Apart from water, you can pack a hot beverage with you as well to warm yourself up.

5.      Pre-Hydration

You need to pre-hydrate before you work out or go on a hike. You need to drink about 17 to 20 fluid ounces of water at least two hours before you go hiking.

6.      Rehydration

Drink water during breaks and when you finish the hike to replenish your body’s fluid levels, returning them to normal. It’ll also increase recovery. You need to drink at least 16 to 24 fluid ounces of water for every pound you lost while hiking.

You also need to rehydrate your body if you didn’t drink any water the night before you’re due to go hiking. This is before pre-hydration as well. Drink water to hydrate yourself and then pre-hydrate before hiking.

7.      Wear Sunscreen

Most people aren’t aware of the fact that sunburn can speed up dehydration. You need to wear sunscreen before you head out. Sunburn raises your temperature, causing you to become dehydrated and making you tired and dizzy.

8.      Set a Timer

You can prevent yourself from forgetting when you drank water the last time by setting a timer on your watch to alert you when it’s time to drink it again. After every 20 minutes, take a sip of water.

Hike and Hydrate

If you plan to go on a hike, you need to take water with caffeine, calcium chloride, magnesium chloride, and potassium bicarbonate. Drinking regular water will replenish your water levels, but it’ll not give you an energy boost that you need to hike long distances.

If you’re going on a strenuous and long hike, drink water with caffeine for energy. However, for shorter distances, you can stick with regular water unless you take a liking to caffeinated water than that’s another story.

Don’t let dehydration ruin your hike.

[tipsycad147]

WINTER WELLNESS

by Crooked Bear Creek Organic Herbs

How to Stay Healthy During Winter

Winter is a busy, festive time of year. It’s also a time when more people tend to get sick. What exactly is it about this time of year that encourages aches and sniffles? “Catching a chill” has long been suspected as a cause of winter ailments and, for just as long, has been dismissed as folklore.

Can You Get Sick from Cold Weather?

It is true that exposure to cold temperatures constricts blood vessels and reduces blood flow. Conceivably, this could weaken the immune system since it means fewer protective white blood cells make the rounds. But, cold weather alone will not make you sick. Harmful bacteria and viruses are to blame, although some are easier to catch and spread during cold, dry weather.

Human behaviour is more responsible for the transmission of illness than cold weather. Human behaviour facilitates the transmission of the common cold and flu. During the winter, we travel en masse and stay indoors, in close contact, with our friends and families. As a result, common winter concerns such as a cold, sore throat, asthma, stiff joints, cold sores, dry skin, and the flu are simply easier to catch.

Common Winter Health Concerns

Seasonal ailments are many and diverse. Let’s look at a few of the most common and their symptoms and causes.

The Cold

The common cold affects millions of people. In fact, the average adult will catch it at least two or three times per year. Colds are caused by viral infections, and the most common are human rhinoviruses or HRVs. They result in upper respiratory infections with symptoms like a runny nose, sore throat, cough, headache, or mild body aches.

Sore Throat

A sore throat, par for the course during the winter, is usually an early sign of an upper respiratory infection.

Asthma

Asthma isn’t a seasonal ailment but asthma can be exacerbated by the cold, especially a sudden drop in temperature (such as when you step outside during the dead of winter). Additionally, an asthma attack, which can cause coughing, wheezing, and shortness of breath, can be brought on by other conditions, such as a cold or flu.

Norovirus

Norovirus is a contagious gastrointestinal illness that can cause nausea, projectile vomiting, and watery stool. It’s especially troublesome in densely populated buildings like schools, hospitals, nursing homes, and cruise ships. Touching contaminated surfaces (like counters or doorknobs), eating food that’s been handled by an infected person, or even inhaling viral particles can spread the virus.

Painful Joints

The relationship between stiff, sore joints and cold weather is a strange one. It seems counterintuitive that cold weather would exacerbate inflammation, but a sudden drop in temperature is usually preceded by a drop in barometric pressure. People with inflamed joints are more attuned to changes in atmospheric pressure and may feel more pain in injured areas. Stiff joints might also hurt more in the winter because people are more sedentary when it’s cold outside.

Cold Sores

Cold sores are the result of the highly contagious HSV-1 virus. The virus remains dormant in the body’s nerve cells until activated. Many factors, including stress or a compromised immune system, can trigger an outbreak. To prevent transmission to other people or parts of the body, avoid touching cold sores, don’t share food or utensils, and wash your hands frequently.

Dry Skin

In many places, the humidity drops during the winter; less moisture in the air can lead to dry skin. Don’t use harsh, drying soaps or bathe in water that’s too hot–both can dry your skin. Moisturise your skin by applying a rich lotion after showering. You can also invest in a humidifier for your bedroom.

The Flu

Flu symptoms and cold symptoms are similar but flu symptoms are more severe and include fever, chills, body aches. If it escalates, the flu can lead to more serious health problems like pneumonia; it can even become life-threatening. It’s important to be especially vigilant since you can catch the flu from up to 6 feet away by droplet transmission. Infected people are usually contagious for a day before symptoms appear and up to 7 days after.

If you get sick, stay home. Stay hydrated, get a lot of rest, and let yourself recuperate, don’t spread it around your workplace. You’re not at your best when you’re sick, and you can greatly hinder productivity even further by getting your coworkers sick.

Winter Allergies

For many people, winter time means spending more time indoors… with the mould spores, pet dander, chemical cleaners, and dust mites. When you consider that most homes are sealed up tight and ventilation is lacking, it’s no surprise that allergies can flare up during the winter months.

How to Avoid Getting Sick

Prevention is the best strategy for avoiding winter bugs. The following are tips for protecting yourself and keeping your immune system strong.

Follow a Healthy Diet

Eating poorly can significantly affect your health by changing the composition of your gut microbiome, leaving you open to attack from harmful bacteria. Conversely, consuming lactic acid bacteria naturally found in raw food like fruits and vegetables supports gut health. Probiotics like lactobacilli support normal respiratory health.

Many of the traditional, seasonal comfort foods offer little nutritional value. Studies show that concentrated glucose consumption without antioxidants causes oxidative stress in the blood and puts you in a pro-oxidative state, which compromises your immune defences. Combat the effect by eating plenty of leafy greens, beans, and citrus.

Exercise and Stay Active

When it’s cold and the days are short, working out might be the last thing you feel like doing, but exercise supports the immune system and may actually prevent you from getting sick. Aerobic exercise helps circulate white blood cells throughout your body so they can find and fight harmful microbes. Exercise lowers stress hormones and combats seasonal affective disorder.

Manage Your Stress

Stress is inevitable, and occasional stress is actually good for you. But, prolonged stress weakens the immune system. One of the many effects of stress is a shrunken, atrophied thymus. The thymus is the small organ in the lymphatic system that makes T-cells, which are highly specialised immune cells that target specific types and strains of microbes, like viruses.

Control your stress levels this winter and mitigate your stressors to support your immune system. Make time for yourself and avoid overcommitting to social engagements. Sometimes it’s difficult to say “no” but rest and recuperation are essential for strong immune defences.

Sleep Well

A lack of sleep affects the immune system and consistent sleep deprivation causes the body to enter a proinflammatory state–in as few as 8 days. Because immune cells are most active during the sleep cycle, a good night’s rest is essential. If you feel you’re coming down with something, get some rest–it strengthens the immune response.

Wash Your Hands

Regular hand washing is one of the best ways to prevent infection. Shared surfaces like handrails, doorknobs, and elevator buttons are a conduit for pathogens. We then infect ourselves when we touch our faces. Most people touch their face an average of 4 times an hour, and they touch shared surfaces about 3 times an hour. Always wash your hands after touching shared surfaces.

Protect Your Skin

Skin can be especially sensitive to extreme temperatures. Bathing and showering in hot water can make dry skin worse, even prone to cracking. Cold, dry air wreaks havoc on skin, too. Moisturise your skin by applying organic skin care lotion immediately after getting out of the shower.

Gargle

Gargling is a great way to prevent yourself from getting sick. Though it’s great for soothing a sore throat, it turns out that gargling salt water is an effective way to discourage upper respiratory infections. You can even try gargling green tea. According to one study, gargling with green tea is more effective than plain water at preventing fevers in children.

Stay Warm

Exposure to cold weather causes vasoconstriction. Dress appropriately for the weather and keep the immune defences in your air passages strong and well supplied with white blood cells

Should You Get A Flu Shot?

The decision whether or not to get a flu shot is controversial but personal. Everyone needs to consider all the information and risks and decide for themselves. Find a non-biased, trusted health provider who is willing to have an honest conversation. Read and understand the warnings that accompany whichever flu shot you may be considering. Understand that the flu shot is not a magic shield and it won’t protect against anything other than specific flu strains, and even then the action may take up to two weeks to develop. Everyone and everybody is different, know that you can still get sick from the represented flu strains in the vaccine because effectiveness can vary from person to person.

Nutritional Supplements

Good nutrition is a foundation of good health. If you’re not getting the complete spectrum of nutrients your body requires, nutritional supplements can help fill the gaps and support a strong immune system.

Keep these tips in mind to keep your immune system strong this winter. Have yourself some happy healthy holidays!

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Keep Energised When The Clocks Go Back

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With the clocks going back next Sunday (27th October) you may be looking forward to that extra hour in bed, but this small change could actually significantly impact your health, so we’ve asked our experts for their top tips in staying well rested and energised during the shorter winter days.

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1. Winter munchies

Do you feel more tempted to raid the biscuit tin in the winter months? This may not be a coincidence, according to research. The study from the University of Exeter suggests that people face subconscious urges to over-eat at this time of year due to the fact that in our past, being overweight has not posed a significant threat to survival compared to the dangers of being underweight and we have an urge to maintain body fat more in winter when food in the natural world is scarce. 

Dr. Sarah Brewer, working in association with CuraLin Diabetes supplement (www.curalife.co) adds, “Our lifestyle is very different to that of people just two generations ago. The modern way of life involves eating excess calories from super-sized meals, processed high-GI foods and snacking between meals. We tend to burn fewer calories than we consume, leading to being overweight and an increased risk of type 2 diabetes.”

“Don’t reduce your level of exercise when it’s cold – still go out for a daily walk but wrap up warm. Exercise helps to prevent blood glucose levels from creeping up,” advises Sarah Brewer.

2. Be sleep savvy

The clocks going back may be a little disorientating at first as our bodies need some time to adjust to the new sleep schedule. To help you feel more rested and ready to hit the sheets, Nutritionist Cassandra Barns recommends taking magnesium. “Magnesium is also known as ‘nature’s tranquiliser’ so try where possible, to add magnesium rich foods to your diet. These include buckwheat, sunflower seeds, fish and leafy green vegetables. I’d also recommend taking KalmAssure Magnesium Powder, by Natures Plus (£24.50, www.naturesplus.co.uk). This is a naturally chelated magnesium which is very easy to absorb and easily delivered to the tissues.” 

3. Step away from the sugar

“We are born with a sweet tooth so we are naturally drawn to sweet food.  Breast milk is very sweet and it is thought that this natural attraction to sweetness has evolutionary advantages. Sweetness indicates that a food has more calories and, hence, is energy dense: energy-rich foods would have been vital for our survival in the past. Also sweet tastes tend to be a good indicator that a food is safe to eat – bitter tasting foods are more likely to be toxic and would be avoided. However this natural tendency towards sweeter foods means that sugar is often added to a huge variety of different foods in order to make them taste more appealing so we eat more of them.

“Once you cut out sugar, your blood sugar levels will stabilise, you will have more energy and you will undoubtedly sleep better. You will also notice a huge array of cosmetic effects – losing sugar will gain you a slimmer body and a clearer, brighter complexion,” explains the UK’s Leading Nutritionist and author of Natural Alternatives to Sugar, Dr. Marilyn Glenville,  (www.marilynglenville.com). 

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4.  Support your energy

With the darker days drawing in it can be ever more tempting to wrap yourself up in a blanket to watch some Netflix, however you can boost your energy levels by feeding your body with essential nutrients. Natures Plus Source of Life Gold Liquid is the gold standard for whole-food based multivitamin supplementation. The all-natural ingredients provide energising, antioxidants and anti-ageing power which is sure to put a spring in your step and mood. With an irresistible delicious tropical flavour, Natures Plus Source of Life Gold Liquid provides a complete daily vitamin profile of 13 vitamins and 8 minerals and all it takes is one 30ml dose per day. Natures Plus Source of Life Gold Liquid is gluten free and now Vegan Certified! (RRP £44.95, www.revital.co.uk)

5. Don’t forget to hydrate

“Dehydration can result in low energy, headaches, poor mood and lack of concentration. Research has also shown that even mild dehydration (1-2% loss of body weight), can reduce short-term memory and impact cognition test scores. If you want to stay on your best form as the clocks go back then staying hydrated can really set you up for success,” explains Leading London Nutritionist, Lily Soutter (www.lilysoutternutrition.com)

6. Support your energy levels through your gut

“Scientists call the gut the ‘second brain’ because it is filled with neurotransmitters we usually associate with being in the brain. It has its own complex nervous system and also, just like your brain, produces serotonin, the ‘feel good’ neurotransmitter. Our brain and gut are therefore intimately connected and that’s why they can affect each other so much,” explains Dr Marilyn Glenville. Marilyn recommends NHP’s Advanced Probiotic Support capsules (31.78, www.naturalhealthpractice.com). These capsules increase the levels of beneficial bacteria available in the gut, in-turn helping to increase the amount of serotonin being released- keeping you happy from head to gut.

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