The power of alkaline water

The power of alkaline water

We have all seen the marketing schemes and promotions, but does Alkaline water actually help improve your health? Better yet can it help boost your weight loss?
March 11, 2021 — Dr. Jason Olafsson
The Basics of Hydration and Metabolism

The Basics of Hydration and Metabolism


Our bodies, indeed, have several processes vital to our overall health and appearance. Two of these most familiar processes are Hydration and Metabolism. Through the years, there have been several research analyses about these processes. Moreover, there have been studies which have tried to establish and effectively define the correlation between these two. If you are aiming for good health, or if you’re looking for ways to slim down, you may have heard that getting hydrated is key for either, or both of these to happen. What exactly are Hydration and Metabolism? Do they have anything to do with each other? Let’s find out.

Hydration and Metabolism: What exactly are they?

Hydration is one of the most important processes in your body, simply because it is essential to survival. Every single part of our bodies, specifically the tissues, cells, and organs need water to function properly. (1) It is the act of hydrating your body through the intake of fluids, primarily water. Some foods contribute to hydration as well, but your main source are the fluids one consumes throughout the day. Water delivers nutrients to cells and helps remove toxins and metabolic waste from the cells as well.

Metabolism, on the other hand, refers to the chemical reactions that take place in our body to maintain our living state. These chemical reactions include Anabolism and Catabolism.   Anabolism is a series of chemical reactions that break down complex molecules into smaller units and allows the body to produce new cells and maintain all its tissues.  Catabolism is the breaking down of molecules, usually from food, and releasing it for energy.  This is what provides our body with the energy it needs for physical movement.  Anabolism and Catabolism are fascinating chemical reactions that keep our body running and understanding their function motivates us to keep hydrating and ensure that these processes are functioning properly! (2)

Catabolic reactions break down food and turn it into energy.  These reactions break down substances such as starches and proteins and turn them into glucose. This energy is used for physical activity and anabolic functions.

Anabolism refers to the energy our body uses up and affects many very important hormones within the human body.  These hormones often directly impact weight, reproduction and even bone mass.  Hormones like Growth Hormone, Insulin, Testosterone, and Estrogen are all affected by Anabolism.  It uses the energy created by Catabolism for synthesizing hormones, sugars and other important substances for tissue repair, reproduction, and cell growth.

How does hydration affect metabolism?

Cellular hydration is necessary for the body to function optimally.  The body’s ability to create and burn energy is diminished when hydration is diminished. Increasing cell hydration allows cells to restore glucose transport across the cell membrane as well as to increase their sensitivity to insulin. (3)  Increased sensitivity to insulin improves the body’s ability to lose weight.  It has been shown that cell dehydration decreases insulin-induced glucose uptake. (4) Thus, cell hydration should have the opposite effect and enhance insulin-induced glucose uptake as well as normal metabolic function. When a cell shrinks due to dehydration the body is signaled to slow down the process of metabolism and burn fewer calories.

Signs and Symptoms of Dehydration

When you lose more fluids than you take in and the body does not have enough fluids to perform its normal processes dehydration occurs.  Fluids are released from our bodies through sweating, urine, defecation, as well as through breathing and it’s important to replace those fluids. In less severe cases of dehydration, symptoms include fatigue, headaches, and obviously, thirst. In more severe instances, dehydration could cause chills, low blood pressure, delirium, paleness, and a rapid heart rate.  Mild cases of dehydration can often be quickly resolved by consuming more water but a more severe case should receive medical treatment.

Improve Hydration

The most obvious means for you to improve your hydration would be increase your intake of water.  Drinking water is very important and so is absorbing it.  There are other elements that help support hydration that are important to consider.  Consuming water without balancing it with adequate salt and potassium will not improve dehydration.  It is important to note here that when I say salt I am referring to unrefined, natural salt.  Iodized salt is not what the body is looking for when we are referring to improving hydration. Natural, unrefined salt has mineral content that supports your cells by holding on to water.

Apart from drinking water, one of the means for you to improve hydration would be to eat foods with a high water content, such as cucumber, celery or even watermelon.  Potassium helps cells retain water and including potassium-rich foods can help with hydration.  Foods like avocado, spinach, wild-caught salmon and acorn squash are great to include in your diet.

Finding the right balance between water, unrefined natural salt and potassium for optimal hydration can be tricky.  Quantities may vary depending on the climate you live in and the amount of exercise and sweating you do.

How Much Water Should You Consume?

The Food and Nutrition Board released recommendations for water consumption.  The general recommendation is that 91 ounces of water should be taken by women, and 125 ounces for men. Factors that may affect that amount include the size of the individual, the climate they live in and their level of physical activity. (5)  Another general amount you will often hear recommended is half your body weight in ounces.  Let your body be your guide.  Assess how you feel, your level of thirst as well as your urine.  If your urine is dark and infrequent your body is telling you to increase hydration.  On the opposite side of that, if your urine is clear you may be drinking too much water or not getting in enough minerals to retain it.

Get Hydration Improved to Rev Up Your Metabolism

Keep cells well hydrated to support all of the body’s important functions, especially metabolism. Well, hydrated cells are going to help your body absorb important nutrients, manufacture energy, produce hormones to support weight loss and remove toxins from your body. Depending on your lifestyle, your next step may vary from others.  Focus on improved water intake and minerals.  Your body is designed to function optimally and we are responsible for feeding and fueling it properly.  If you struggle with finding a healthy balance with hydration and metabolism and would like more information, contact our office to learn more about our programs designed to support you in both of these areas.  For more information about hydration and metabolism call Custom Health Centers today at  844-789-8446 or schedule a FREE consultation.


Medically reviewed and written by:

Dr. Jason Olafsson


Resources:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  2. http://www.medicalnewstoday.com/articles/8871.php
  3. https://www.ncbi.nlm.nih.gov/pubmed/17581838?dopt=Abstract&holding=npg
  4. http://onlinelibrary.wiley.com/doi/10.1111/j.1748-1716.2006.01547.x/abstract;jsessionid=BA5D04CB265D7F37BAA303D726BA5E3C.f04t04
  5. http://www.nationalacademies.org/hmd/Reports/2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate.aspx
February 12, 2021 — Dr. Jason Olafsson
Feast or Famine?

Feast or Famine?

So many clients tell me they feel like their metabolism has slowed down over the years.  How can you be eating next to nothing and exercising and the pounds are not coming off?  The key issue with that last statement: eating next to nothing. The answer to weight loss is not cutting calories. If the solution were that simple we’d all be slim and the weight loss industry would not be as big as it is today.  Cutting calories can lead to short-term weight loss.  However, it can also lead to the slowing of your metabolism and future weight gain or weight retention[1].

I recently talked on my radio show about how our bodies are designed for feast or famine.  When you begin to starve yourself, your brain tells your body it is in starvation mode.  The brain is telling your body to shut down your metabolism because it doesn’t know when it will go through another famine cycle and needs to hold on to those calories and energy.  This is the opposite of what you are trying to accomplish.

Your weight loss program should be focused on getting your metabolism revved up and not shutting it down[2].  It should focus on getting you the right foods and in fat burning, using fat as an efficient energy source.

Long periods of calorie cutting and yo-yo dieting can damage and slow your metabolism. If you are struggling to get that revved up on your own, contact us and learn how to get that fire burning again!

Click here to schedule a free consultation and get started today!


Medically reviewed and written by:

Dr. Jason Olafsson 


References

[1] https://www.ncbi.nlm.nih.gov/pubmed/22535969

[2] https://www.ncbi.nlm.nih.gov/pubmed/28657838

February 12, 2021 — Dr. Jason Olafsson
Top 5 Foods That BURN FAT!

Top 5 Foods That BURN FAT!

Nearly half of Americans are actively working toward a weight loss goal and with an abundance of weight loss programs and theories available, no two journeys are the same.  Navigating your options and deciding where to begin can be tricky.  Nutrition is the perfect place to start for your weight loss journey and is going to help you see the most rapid results.  Let’s look at 5 of my favorite fat blasting foods that you need to incorporate into your diet.

Grass Fed Beef

Am I really suggesting red meat?  Absolutely!  I am also suggesting you become a bit of a snob about the type of red meat you indulge in.  Skip the lower grade beef and invest in a quality beef that is grass fed.  Grass-fed beef naturally contains much higher levels of CLA (conjugated linoleic acid) than grain fed beef. The CLA is known to contribute to weight loss and is often used in supplements promoting weight loss.  This is a wonderful, natural source. This beef also contains quality protein as well as vitamins A, B and D.  In addition, grass-fed beef contains a more desirable ratio of anti-inflammatory omega-3 fatty acids to omega-6 fatty acids than grain fed beef.

Green Leafy Vegetable

Vegetables such as kale, arugula, spinach, collard greens and romaine are rich in Vitamins A, C, E, and K.  Vitamin C helps lower cortisol, which is known for turning on fat storage.  These vegetables are also loaded with other essential nutrients and minerals including iron, fiber, magnesium, and potassium.  The iron is going to help boost your energy.  The extra fiber helps regulate your appetite and even promotes healthy levels of estrogen in the body. [1]   

Grass Fed Butter

Yes, you can eat grass fed butter and yes, it is a healthy fat.  It is important to recognize that not all butters are created equal and we need to be selective about what we consume.  Grass-fed butter is loaded with healthy fat and nutrients. The quality and amount of healthy fat and nutrients are determined by the source of food the cow ate.   The fatty acids provided are derived equally from the feed for the cow and the microbial activity in the rumen of the cow.  A frequently recognized fatty acid, known for contributing to weight loss, found in grass-fed butter is CLA (conjugated linoleic acid).  Butter can range in color from white to yellow.  Yellow butter is recognized as healthier because the color is a result of an animal being grass fed and an indicator that the cow is getting a diet rich in beta-carotene.  Grass-fed butter contains zero carbs, zero sugars, and zero trans fats.[2]

Fermented Foods

If your goal is to lose weight, or maintain a healthy weight, do not leave fermented foods out of your diet.  Some healthy fermented foods to include: Kefir, kombucha, sauerkraut, pickles, miso and kimchi.  Fermented foods promote healthy gut bacteria that helps keep the digestive system strong and fights unwanted bacteria notorious for slowing down weight loss.  These tasty foods are known for containing natural anti-oxidants, are anti-inflammatory, promote lower blood pressure and even anti-microbial and anti-fungal.[3]  

Coconut Oil

Medium Chain Triglycerides (MCTs) are absorbed and utilized differently than long-chain triglycerides.  They are known for promoting fat burning and even potentially reducing the time it takes an individual’s body to transition from sugar burning to fat burning.[4]  An excellent natural source of MCT oil is Coconut Oil.  It is imperative to select quality products, with virgin, unrefined and organic being your best option.  In addition to MCTs, coconut oil also contains caprylic acid, a fatty acid credited for antibacterial, antifungal and anti-inflammatory properties.[5]   Our nutrition specialists will teach you how to incorporate these 5 fat burning foods into your diet to optimize your weight loss. Call Custom Health Centers at (844)789-8446 today or click here to schedule your free consultation!


Medically reviewed and written by:

Dr. Jason Olafsson D.C.

Founder & CEO Doctor of Chiropractic Life University

References

[1] https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2596709/

[3]  https://www.ncbi.nlm.nih.gov/pubmed/28945458

[4] https://www.ncbi.nlm.nih.gov/pubmed/30049949

[5] https://www.healthline.com/health/caprylic-acid-coconut-oil, https://www.ncbi.nlm.nih.gov/pubmed/29951312

February 12, 2021 — Dr. Jason Olafsson