Healthy for Life

Time to celebrate moms, eat fish, soak up some sun and hydrate



Hello to May with all the goodness and celebrations that the month brings. May everyone be aware of their surroundings more than ever, especially with the flurry and hurry of activity or distracted minds trying to get to their destinations. May we give thanks and blessings to our mothers, including Mother Earth, safe fish to eat and water to drink.

Water hydration

Your body needs fluids to effectively keep functioning. The human body contains more than 60 percent of water. Drinking filtered or purified water may be your best bet instead of chemically overtreated or undertreated water. Some of the benefits of staying hydrated: • Improves your concentration and cognition and maintains memory function

• Helps to balance your mood and emotions
• Gives you more energy, power and endurance • Helps you stay cooler, feeling better
• Aids you in going farther and faster
• Assists you in working harder and burning
more calories
• Decreases your recovery time so you can
go out and do it all over again!



Even cutting a little sweat can deplete your body’s percentage. Not having enough fluid in your body may cause dehydration. If you are feeling thirsty, the dehydration process has begun.

If left without fluids, the body will continue to show signs. It can start with dry mouth and decreased energy. You may experience cramping, headaches, numbness, nausea and eventually vomiting.

It is recommended that you do the following while exercising or doing hard labor, especially outdoors, or being in excessive sunlight:

• Drink water early—upon rising and about
two hours before exercise or physical activities. • Drink water after exercise—hydration gets
your fluid levels back to normal to help with
• Drink often—continually sip fluids rather
than gulping them down once in a while.
• Add electrolytes—they help restore carbohydrates and electrolytes. Opt for the ones
with less or no added sugar and artificial
• Use the “copious and clear” rule—this is
your urine volume and color relating to how
much liquids you’re getting. Darker color and
less volume indicate dehydration.
• Drink water with alcoholic and caffeinated
beverages—these liquids may cause dehydration. • Drink water with medications that cause
dry mouth, especially allergen or the mucusdrying type that may lead to dehydration


It is possible for a body to overhydrate. Yes, too much water can have negative consequences. It’s called overhydration or hyponatremia. This is where sodium levels become so diluted that they impair cell function.

Test your water intake by weighing yourself before and after extreme physical activity. Your weight should be the same. If you’ve gained weight, you could be drinking too much water. (Source:,articles/hydrate

Fresh fish on the horizon

Some of the health benefits of eating fish once or twice a week can help reduce certain diseases and disorders. Regular consumption of certain fishes, such as farm-fed and some surface fishes that may be filled with mercury, can make you ill.

Please read the safe fish-eating guidelines about where to find the best fish and how much you are safe to consume.

Various research studies have found that eating fish full of Omega 3 fatty acids may be beneficial for asthma, brain, eyes, dementia, cardiovascular disease, depression, diabetes and inflammatory conditions.

For more information about the Fish Consumption Guidelines, site-specific meal advice for tested lakes and rivers, and consumption advice for bodies of water where fish have been tested, visit


Sun protection

It may be extra global warming time and if you’re going to bare skin, sunscreens are another way to protect your skin from harmful rays.

There are certain products that may keep you from getting adequate sunshine. In addition, many commercial products contain toxic chemicals that can cause problems with your skin and accelerate premature aging.

So, be careful when selecting sunscreen products and, of course, organic or lessevasive chemicals are a wiser choice. Read the ingredients. If there are too many ingredients and you can’t pronounce most of them, I would pass on it.

Foods for sun protection:

• Colorful vegetables such as carrots, yams,
spinach, tomatoes, peppers and squash
• Salmon or coldwater fish (full of omegas) or
safe fish oil supplements if needed
• Nuts and seeds such as Brazil nuts, hazelnuts or almonds
• A little dark chocolate
• A cup or two of green tea
• Types of fruit including watermelon, mangoes, apricots, blueberries, Goji berries and

Avoid eating processed foods and sugars. Drink enough water. If you are taking prescriptions or over-the-counter medicines, check to see if they make your skin more sensitive to the sun.

Julie is a Healthy for Life advocate. If you are interested in a personalized fitness assessment or training, contact her at or write to her at Hometown Focus, 401 6th Ave. N., Virginia, MN 55792.

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