Natural Hydration

     Growing up in Florida, I always knew that when I was dehydrated I needed to get some Gatorade. In recent years, I've also discovered Pedialyte, which is another rehydrating electrolyte drink, but geared more for children. Both are packed full of Vitamins and minerals and provide a great, easy way to rehydrate after a hard workout or in times of physical illness. However, both also contain some questionable artificial ingredients. If you want to have a better option available, I encourage trying these home made alternatives.

Oral Rehydration Solution (ORS)

(as published by the World Health Organization)

6 teaspoons Sugar

½ teaspoon Salt

4 cups of Drinking Water

Stir the mixture together until it's dissolved. The salt and sugar will dissolve better if you use hot water (not quite boiling) then allow the mixture to cool afterward.

This solution can be stored in a cool, dry place for 24 hours, or refrigerated to keep for up to 7 days.

Tropical Green Tea Rehydration

3 cups of Freshly Brewed Green Tea

1 cup of Pineapple Juice

½ cup Coconut Water

3 teaspoons Sugar

½ teaspoon Salt

Immediately after brewing your green tea, add in the sugar and salt. Stir until dissolved. Allow this mixture to completely cool. Add in the juice and coconut water. Enjoy!

This drink lasts, in the refrigerator, up to 3 days.

Hibiscus Lemonade Refresher

4 cups Hibiscus Tea

the juice of 2-3 Lemons (or about 1/3 cup Lemon Juice)

1/3 cup Raw Honey or ¼ cup Sugar

½ teaspoon Salt

Immediately after brewing your hibiscus tea, add in the honey (or sugar) and salt. Stir until dissolved. Allow this mixture to completely cool. Add in the juice. Enjoy!

This drink lasts, in the refrigerator, up to 3 days.

Orange Chamomile

2 cups Orange Juice

2 cups Chamomile Tea

¼ cup Sugar

½ teaspoon Salt

Immediately after brewing your chamomile tea, add in the sugar and salt. Stir until dissolved. Let mixture cool and add the juice. Enjoy!

This drink lasts, in the refrigerator, up to 3 days.

Cucumber Lime Cooler

1 Cucumber, peeled and diced

5 Mint Leaves

juice of 1 Lime

3 cups Drinking Water

1/3 cup Raw Honey or ¼ cup Sugar

½ teaspoon Salt

Warm up the water to almost boiling. Add in the honey (or sugar) and salt. Allow mixture to cool. Puree the cucumber and mint leaves in a blender. Pour the puree through a fine mesh strainer and press the solids to get all the liquid out. Combine cucumber juice with water mixture, stir in the lime juice. Enjoy!

This drink lasts, in the refrigerator, up to 3 days.

Cherry Powerhouse

2 cups Tart Cherry Juice

2 cups Apple Juice

¼ cup Drinking Water

1/3 cup Raw Honey or ¼ cup Sugar

½ teaspoon Salt

1 teaspoon natural Calcium or Magnesium Powder

Warm the water to almost boiling. Add in the honey (or sugar), salt, and mineral powder. Stir until dissolved. Let mixture cool and stir in the juices. Enjoy!

This drink lasts, in the refrigerator, up to 3 days.

     In any of these recipes, feel free to change the juices and/or teas to make them more to your taste. Some standard substitutions I use in my home are grapefruit (or any other citrus) for lemons in the Hibiscus Lemonade Refresher. I also like to change up my herbal teas, during the winter I'll use a Ginger tea instead of a Hibiscus tea. Have fun, play around, and let me know what you think below!

Resources:

3 Natural Substitutes for Pedialyte: Daily Mom: http://dailymom.com/nurture/3-natural-substitutes-for-pedialyte/

Homemade Electrolyte Drink: Vintage Kids Modern World: http://www.vintagekidsmodernworld.com/2012/04/living-naturally-homemade-electrolyte-drink-move-over-pedialyte/

Make Your Own Electrolyte Sports Drink: Wellness Mama: https://wellnessmama.com/2575/natural-sports-drink/

Oral Rehydrating Solution: Rehydration Project: http://rehydrate.org/solutions/homemade.htm#recipe

Rehydrating Your Child Naturally: 100 Days of Real Food: https://www.100daysofrealfood.com/homemade-pedialyte/

Migraines

     Sometimes I notice trends in what people ask me. This week I noticed a certain trend that was associated with migraines. I have had a good handful of my friends and associates asking my advice on how to deal with their migraines. So I figured that I would put a good portion of the general parts of my advice here, where everyone can find it.

     So what is a migraine? According to Medical News Today a migraine is “a severe, painful headache that can be preceded or accompanied by sensory warning signs such as flashes of light, blind spots, tingling in the arms and legs, nausea, vomiting, and increased sensitivity to light and sound.” You can probably tell by this, simplified, definition that migraines are not your typical headache. The scientific community, and western medicine, do not know what causes migraines, but they do identify that migraines are an imbalance of the chemicals in your brain most likely brought on by abnormal brain activity. Some people blame hormones, others stress, but either way they are painful and can last a number of days.

     The triggers to migraines are as widely varied as the people who experience them, some people can't even pinpoint their triggers. However, there are a few that I can list here:

• Dehydration
• Allergies including seasonal allergies, food allergies, and food sensitivities
• Bright or flickering lights, loud or unexpected noises, smokey rooms, temperature or pressure changes, and strong smells including certain perfumes
• Physical and emotional stress, including tension, anxiety, excitement, and depression
• Physical states such as jet lag, exhaustion, or exercise
• Smoking, or exposure to smoke
• Alcohol
• Skipping meals or fasting
• Hormonal triggers such as birth control, PMS, or other menstrual cycle fluctuations
• Tension headaches
• Certain medications such as birth control, hormone replacement, and some sleeping medications
• Lack of sleep

     Though the symptoms are varied as well, but there are some more common symptoms that typically indicate migraine. Some of these even occur hours, or days, before the migraine starts. Some of these can even occur after the migraine is over. Most of these symptoms are unique to migraines and not experienced through the course of a normal, tension headache. Also, many of the symptoms of migraine can be confused with minor stroke, so if you are a sufferer of chronic migraine and experience a stroke-like symptom that is unusual for your migraines, please get to an emergency room and get checked out. The list of common migraine symptoms follows:

• Moderate to severe pain, most often throbbing, usually confined to one side or the other
• Increased pain during physical activity or when exposed to bright light, flickering light, loud noise or any of the previously mentioned triggers
• Inability to perform regular activities due to pain
• Feeling sick or being physically sick
• Increased sensitivity to light, sound, and smell
• Some people experience sweating, temperature changes, stomach ache, or diarrhea
• Soreness and/or tingling in one side
• Vertigo or double vision
• Auras (perceptual disturbances) are common

     A word on auras. Auras are disturbances in your sensory perception. Many of the more common ones include visual changes such as loss of vision on one side, zigzags in objects, or a lost of contrast in structures. Auras can also be confusing thoughts or experiences, the perception of strange lights, pins and needles in the extremities, difficulty speaking, unpleasant smells, or muscle stiffness.

     Is there a natural way to combat these horrible headaches? Yes, there is, but which one works is all dependent on what causes the particular migraine. The first option is to identify your triggers and do your best to avoid them. As an example, if you get a hangover headache after just one drink, you might be experiencing a migraine. The best way to deal with this particular migraine is to avoid alcohol. Not all triggers are that easy to avoid or even that easy to identify. So what can be done about other migraines?

Hydrate! The number one cause of almost all headaches is dehydration. Even if your migraine is not directly triggered by dehydration, your migraine can be worsened by it. Make sure you drink plenty of water. This goes double for those of us in warmer climates who may sweat out more water than they think.

B Vitamins! B vitamins are linked to reduced stress, loss of weight and even a reduction of headaches. Many people have reported a reduction in frequency of migraines after supplementing with either B12 or B2 (riboflaven).

Relaxation! A lot of headaches and migraines are caused by stress. Using relaxation techniques can help prevent them. Try getting regular massages, meditation, prayer, weekend trips to the forest or beach, etc.

Acupuncture! Acupuncture is amazing at all kinds of pain management. Migraines respond well to acupuncture treatments, but make sure to follow all of the dietary rules that may come with it, or your migraines may come back.

Herbs! There are a good number of herbs that may prove beneficial for migraine sufferers.

• Feverfew Tanacetum parthenium has traditionally been used for headaches, including migraines, fevers, colds, and a number of other ailments. There are a few contraindications, so check with your local herbalist and/or doctor before adding this herb to your daily regimen.
• Butterbur Petasites hybridus got it's common name because it was once used to preserve butter during the warmer months. However, it has also been used for a number of physical ailments including headaches and migraines.
• Peppermint Mentha balsamea essential oil is a fairly effective oil for most pain, including that of headaches and migraines. A tea of the leaves can also be mildly effective in certain situations.
• Willow Salix spp. is one of the plants that contains the active ingredient used to make aspirin. It has been used for headaches and migraines in many cultures for hundreds of years. It's also great for muscle ache, arthritis, and a number of other painful ailments.

     There are a number of herbs and solutions out there for quite a few migraine sufferers. I hope this helps you start down to road to health and relief.

Resources:

Healthline: Migraine Herbal Home Remedies from Around the World: http://www.healthline.com/health/migraine-herbal-home-remedies-from-around-the-world#Overview1

Migraine Trust: Acupuncture: https://www.migrainetrust.org/living-with-migraine/treatments/acupuncture/

Medical News Today: Migraines-Causes, Symptoms, and Treatments: http://www.medicalnewstoday.com/articles/148373.php

Prevention: 16 Highly Effective Migraine Solutions: http://www.prevention.com/mind-body/natural-remedies/migraine-causes-and-cures

Avoiding Heat Illness

     Living in Central Florida has its perks, but this time of year brings one exceptionally large problem as well.  Heat illness.  We are now beginning the hottest part of the year and temperatures have already, consistently, been over 100° F.  In an arid climate, this would not be quite as bad because our bodies have a natural cooling system called perspiration.  However, in the high humidity of Florida, perspiration does not evaporate as easily and therefore does not cool us off quite so well.  This means we must take extra care of ourselves when we are out in the elements. 

     Heat illness is basically the body’s inability to cool itself down.  This seems simple, but can actually be quite devastating and possibly even fatal.  Our bodies run at a fairly high temperature thanks to our metabolism, which is the process that converts nutrients into energy inside our bodies.  With the conversion of energy, a lot of heat is produced.  Heat is also produced by our muscles when we use that energy during exercise.  When our bodies generate all that heat, we begin to sweat.  If the sweat is not enough to cool down our bodies, then perspiration stops and we begin to suffer from different degrees of heat stress which cause illness. 

Heat Cramps

    Heat cramps are the first stage of heat illness.  They usually occur a few hours after exposure to hot conditions.  Symptoms include involuntary muscle spasms (cramps) in the arms, legs, or abdomen.  These are usually accompanied by profuse sweating, normal pulse, normal breathing, and possibly dizziness. 

     Treatment: Sit in a cool place!  Massage muscles, with ice and/or ice water.  Stretch.  Drink plenty of fluids, diluted electrolyte drinks or plain water are preferred.    

Heat Exhaustion

    Heat exhaustion is the second stage of heat illness.  This is what happens when our bodies no longer can cool itself and, as such, usually occurs after several hours of intense sweating without replacing the body’s fluids and electrolytes.  When this happens, the skin becomes cool and clammy.  Other symptoms include dizziness, disorientation, rapid and shallow breathing, and a weak pulse.

    Treatment: Remove wet clothing and/or equipment.  Use external means to cool the body down (ice water on the skin, ice bath, or cold shower).  Replace fluids by drinking if possible, but IV fluid replacement may be necessary at this stage.  This is the stage where seeing a physician may become necessary.

Heat Stroke

     Heat stroke is the third stage of heat illness, and the most dangerous one.  This stage is the one where our bodies no longer produce sweat because we have lost too much water and salt.  This is also a life-threatening stage so 911 should be called.  Symptoms include high body temperatures without perspiration, vomiting, nausea, increased irritability (usually followed by apathy), disorientation, and a strong and rapid pulse.  During this stage, the blood pressure may drop fast enough to cause convulsions and possibly even a coma. 

     Treatment: Call 911!  Cool rapidly with ice or an ice bath.  The emergency crew will also treat for shock and transfer to a trauma unit.

Hail Hydra(tion)! And other forms of Prevention

     -Though I started this off with heat cramps as the first stage of heat illness, don’t forget dehydration plays a big part as well.  If you are thirsty, you are already dehydrated.  This is the biggest part of prevention you can do.  Hydration isn’t just about drinking enough water, it’s about replacing the water and the electrolytes you lose through perspiration.  If you keep a weight chart (weigh yourself before and after exercising) remember, you need to replace 8oz of water for every pound of weight lost. 

     -Allow your body to acclimate to the warmer climate.  Don’t immediately rush into physical activity when you emerge from the A/C in your home or car, allow a few minutes to get used to the heat and you’ll be better prepared for it.

     -Wear loose, comfortable clothing.  Some synthetic materials are great for wicking the sweat from your skin, but natural materials allow for better air flow.  Avoid polyester if at all possible as it does not absorb sweat and it does not breathe at all. 

     -Plan your heaviest activities for the coolest parts of the day.

     -Listen to your body.  When you feel overheated, rest in a cool place and drink plenty of fluids. 

     Each of the stages of heat illness do include various degrees, and heat stroke can easily be mistaken for heat exhaustion.  Also, these stages build on each other, heat stroke can include all the symptoms from the previous two stages as well as its own set of symptoms.  Heat illness is very preventable, just be aware of your body and your surroundings.  Hydration is key and listening to your body is a must. 

Resources:

About Kids Health: http://www.aboutkidshealth.ca/en/HealthAZ/SafetyandtheEnvironment/OutdoorSafety/Pages/Summer-safety-Preventing-heat-related-illness.aspx

Active: http://www.active.com/fitness/articles/5-tips-to-prevent-heat-illness

Center for Disease Control: http://www.cdc.gov/features/extremeheat/

Missouri Families: http://www.missourifamilies.org/FEATURES/healtharticles/health111.htm