So how much DO you need everyday? In fact, you need to drink around one and a half to 2 litres of water a day. This is especially important as you go through your care because your body will need to flush out the waste products that come from tight muscles ‘relaxing” as you recover. Without sufficient water, you could feel more sore as your body struggles to rid itself of the breakdown products of the lactic acid from your muscles.

Here are some tips to help remind you to drink:

1. Carry a 500ml bottle of water around with you. This will not only remind you to drink more but it’s also an easy way of keeping track of how much you’re drinking. If you fill it up from the tap you can reuse it as well – brilliant for the environment! Try to get a glass or “healthy” plastic bottle.

2. Add some flavour. If you really can’t stand the taste of water on it’s own try adding a small amount of fruit juice or a squeeze of lemon or lime. The sour taste of lemon can even help with weight loss, as it helps your liver get rid of toxins. Your liver plays a really important role in helping you lose weight and if it’s full of toxins it doesn’t do its job properly. The other thing you can do is filter your tap water either with a jug filter (like a Brita) or with an inline tap one installed on your sink.

3. Water is refreshing from the fridge or with ice. Or try it hot with a piece of ginger, a drop of honey and slices of lemon – really refreshing in the morning or at any time of day.

4. Set an alarm. If you’ve got a watch that beeps on the hour it can be a good reminder. Every hour fill up a glass of water, or drink from your bottle, and make sure you finish the glass before the next hour. You could even set a reminder on your computer at work, or on your phone.

5. Eat water-rich foods. Here are some foods, which have the highest level of water in them. This can also help you get your five-a-day.

Food % water

Lettuce                  96%             Cucumber           94%

Tomatoes              93%             Broccoli                92%

Carrots                  90%             Watermelon           90%

Grapefruit              88%

Remember almost nothing is more important to your health than drinking water. If you’re worried about feeling bloated or having to go to the bathroom too often, let me share this with you; if you’re not going to the bathroom at least 4 times a day, you’re probably not drinking enough. So there you are. Drink more…”go” more. How’s that – you’re even getting a bit more exercise too!

A great book to read, available from our library, is “Your Body’s Many Cries for Water” by Dr. F. Batmanghelid.

To sum up (and shamelessly use someone elses advertising slogan)  – “Are you getting enough?”

Any questions email me at drneil@norwichchiropractic.co.uk or call me at the centre on 01603 216430 and I will call you back.

Yours in health,

Dr Neil Folker

STRESS!!!!!!!!!!!!!! (Sorry, didn’t mean to shout there)

Stressful influences seem to surround us. If it isn’t the outside threat of global warming or the current economic meltdown, it’s closer to home with work demands or domestic issues taking their toll on our health and our sanity. Of course, some stress is inevitable and in fact, normal. It can encourage us to get things done or change things we don’t like. In fact, a world without any stress at all would leave us so laid back, there would be little impetus to do any thing! However, it’s when we live in a near constant state of stress, that it’s wise to take stock and see what we can do to reduce it.

There are really 2 types of stress:-

Eu stress: this is the type that is all under your control, the good stress if you like. For example, when you have a job to do; it’s down to you and it’s going well or roller-coaster rides (IF you like them – personally I hate them).

De stress: This is where the stress and anxiety are caused by elements beyond your control like being stuck in traffic and you’re late for an important meeting with your boss, family worries, divorce etc (or ME on a roller coaster!)

Only one type of stress that does the real damage…..And that’s the DE-stress (de-stress = distress). This is the one that contributes to heart disease and hypertension. How you deal with stress is critical. A study once showed that those who go through life with an “It’ll all work out OK in the end” attitude tend to live longer, healthier lives than those who look for the negatives. Apparently optimists outlive pessimists by up to 7 years. Great news (but only if you’re an optimist!). You may remember from our Early Care Appointment that there are 3 categories of stress:  Physical, Chemical and Emotional. The following are things that you can do to boost your immune system and reduce your stress.

11 Tips to start with

1. Take care of yourself physically. Get enough rest and sleep.
2. Drink more water. There is a link between water and stress reduction. Being dehydrated can increase your cortisol levels, a stress hormone. (Drink much more than half a glass – see the end of this piece!)
3. Eat healthy, well balanced meals. (a whole topic in itself I know)
4. Exercise regularly. Walking can help relieve stress. A study published in the Annals of Behavioral Medicine (Nov 99) showed that university students who walked and did other easy to moderate exercise regularly, had lower stress levels than couch potatoes or those who exercised strenuously.
5. Count your blessings. At the end of the day spend a couple of moments thinking of ALL the things you are grateful for in your life. Include things like your family, your dog (who loves you!), a lovely sunset – anything, no matter how small, that you appreciate.
6. Try to live by the old adage of having the wisdom to care about the things you can change and not the things you can’t. Don’t cry over spilt milk (and you shouldn’t drink it anyway…it’s meant for baby cows remember)
7. Declutter your house – a messy environment can affect how you feel. Mess gets in the way, obscuring things you need and spoils your enjoyment of space.
8. Do one thing at a time and do it well. Then go onto the next thing. Do you see animals multitasking?
9. Don’t be overly competitive. We don’t have to compete to be the fastest, the richest, the sexiest or the smartest on the block. This can come from insecurity and fear of being left behind, revel in who you are and YOUR uniqueness.
10. Take just a little time to clear your mind (like a mini-meditation) now and then, some soft dreamy music can help. Put your troubles, if you have any, to one side…you can always pick them up later. Even a regular 5 minutes  slot can help
11. Get regularly adjusted! Removing interference and stress in your nervous system gives your body the ability to heal and regulate at its optimal level.

We’ll come back to these topics in future emails. Until then remember that the glass IS half full IF you choose to see it that way (and, hey, it’s better than no glass at all!)

Keep smiling

Dr Neil Folker