New Leaf News
Summer 2011
9 Great Reasons to Drink Water and How to Form
the Water Habit
By Leo Babauta, from ZenHabits.net
Subtitle
February 2010
We all know that water is good for us, but often the reasons are a little fuzzy. And even if we know why we should drink
water, it's not a habit that many people form.
But there are some very powerful reasons to drink lots of water every day, and forming the habit isn't hard, with a little
focus.
The thing about it is, we don't often focus on this habit. We end up drinking coffee, and lots of soda, and alcohol, not to
mention fruit juices and teas and milk and a bunch of other possibilities. Or just as often, we don't drink enough fluids,
and we become dehydrated -- and that isn't good for our health.
I've made drinking water a daily habit, although I will admit that a couple of years ago I was more likely to drink anything
but water. Now I don't drink anything but water, except for a cup of coffee in the morning and once in awhile a beer with
dinner. I love it.
Here are 9 powerful reasons to drink water (with tips on how to form the water habit afterwards):
Weight loss
Water is one of the best tools for weight loss, first of all because it often replaces high-calorie drinks like soda and juice
and alcohol with a drink that doesn't have any calories. But it's also a great appetite suppressant, and often when we
think we're hungry, we're actually just thirsty. Water has no fat, no calories, no carbs, no sugar. Drink plenty to help your
weight-loss regimen.
Heart healthy
Drinking a good amount of water could lower your risks of a heart attack. A six-year study published in the May 1, 2002
American Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely
to die from a heart attack during the study period than those who drank less than two glasses.
Energy
Being dehydrated can sap your energy and make you feel tired -- even mild dehydration of as little as 1 or 2 percent of
your body weight. If you're thirsty, you're already dehydrated -- and this can lead to fatigue, muscle weakness, dizziness
and other symptoms.
Headache cure
Another symptom of dehydration is headaches. In fact, often when we have headaches it's simply a matter of not
drinking enough water. There are lots of other causes of headaches of course, but dehydration is a common one.
Healthy skin
Drinking water can clear up your skin and people often report a healthy glow after drinking water. It won't happen
overnight, of course, but just a week of drinking a healthy amount of water can have good effects on your skin.
Digestive problems
Our digestive systems need a good amount of water to digest food properly. Often water can help cure stomach acid
problems, and water along with fiber can cure constipation (often a result of dehydration).
Cleansing
Water is used by the body to help flush out toxins and waste products from the body.
Cancer risk
Related to the digestive system item above, drinking a healthy amount of water has also been found to reduce the risk
of colon cancer by 45%. Drinking lots of water can also reduce the risk of bladder cancer by 50% and potentially
reduce the risk of breast cancer.
Better exercise
Being dehydrated can severely hamper your athletic activities, slowing you down and making it harder to lift weights.
Exercise requires additional water, so be sure to hydrate before, during and after exercise.
How to form the water habit
So you're convinced that water is healthier, but you'd like to know more about how to make drinking water a daily
habit. Here are some tips that have helped me:
How much water?
This is a debatable question. What's clear is that the old recommendation of "eight 8-ounce glasses a day" isn't
right, for several reasons: that amount includes all dietary water intake, including food and non-water beverages; it
also ignores a person's body weight, which is an important factor in figuring the amount; it also varies if you are sick or
exercise. It's also not good to just drink when you're thirsty -- you're already dehydrated by then. Best is to form a
routine: drink a glass when you wake up, a glass with each meal, a glass in between meals, and be sure to drink
before, during and after exercise. Try to generally keep yourself from getting thirsty.
Carry a bottle
A lot of people find it useful to get a big plastic drinking bottle, fill it with water, and carry it around with them all day. I
like to keep a glass of water at my desk, and I drink from it all day long. When it's empty, I fill it up again, and keep
drinking.
Set a reminder
Set your watch to beep at the top of each hour, or set a periodic computer reminder, so that you don't forget to drink
water.
Substitute water
If you would normally get a soda, or an alcoholic beverage, get a glass of water instead. Try sparkling water instead of
alcohol at social functions.
Filter
Instead of spending a fortune on bottled water, invest in a filter for your home faucet. It'll make tap water taste like
bottled, at a fraction of the price.
Exercise
Exercising can help make you want to drink water more. It's not necessary to drink sports drinks like Gatorade when
you exercise, unless you are doing it for more than an hour. Just drink water. If you're going to exercise, be sure to
drink water a couple hours ahead of time, so that it will get through your system in time, and again, drink during and
after exercise as well.
Track it
It often helps, when forming a new habit, to keep track of it -- it increases awareness and helps you ensure that you're
staying on track. Keep a little log (it can be done on an index card or a notebook), which can be as simple as a tick
mark for each glass of water you drink.
I know it seems like I talk about drinking water every time I see
you, but there are many good reasons, a few of which are as
follows:
 If you’re only drinking water when you’re thirsty, you’re
already dehydrated.
 Water constitutes 60% of your muscles, 95% of the
brain, 82% of blood and 90% of the lungs….in order to keep
everything functioning optimally, you need to be hydrated.
 If you don’t like water because it’s “plain” – have no fear! Try
adding lemon, lime or cucumber slices or a bit of honey to
liven things up.
 Drinking water also keeps your immune system functioning
well, so drink more water and wash hands regularly to fend
off colds & the flu.
If you still don’t believe me - try it for yourself.
More water really will help you feel better!
Rate Changes
As of July 1st, 2011 my session rates have changed. I'm striving
to bring you the best service at a reasonable rate.
Swedish
30 min: $35
60 min: $60
Deep Tissue
30 min: $50
60 min: $75
NEW - Swedish/Deep Tissue Fusion
30 min: $40
60 min: $65
All other pricing remains the same
Have your feet been bothering you this summer?
Check your flip flops!
Advice from the American Podiatric Medical Association (APMA)
DO shop for a flip flop made of highquality, soft leather. Leather
minimizes the potential for blisters
and other irritation.
DO gently bend the flip flop from end
to end, ensuring that it bends at the
ball of the foot. Shoes of any kind
should never fold in half.
DO ensure that your foot doesn’t hang
off the edge of the flip flop.
DO wear sturdy flip flops when
walking around a public pool, at the
beach, in hotel rooms and locker
rooms. Walking barefoot can expose
foot soles to plantar warts and
athlete’s foot.
DON’T wear the same flip flops year after year.
Inspect older pairs. If they show signs of severe
wear, discard them.
DON’T ignore irritation between toes where the strap
fits. This can lead to blisters and infection.
DON’T wear flip flops while walking long distances.
Even the sturdiest models offer little shock absorption
and arch support.
DON’T do yard work while wearing flip flops. Always
wear a shoe that fully protects feet when doing
outside activities such as mowing the lawn or using a
weed cutter.
DON’T play sports in flip flops. This practice can lead
to twisting a foot or ankle, as well as sprains and
breaks.
Burn, Baby, Burn
Researchers at Ohio State University
tested the benefits of massage. Here
are some findings:
Within days, muscles massaged after
exercise recovered about 60 percent of
their strength. This result compared to
recovery of about 14 percent of strength
in muscles that were simply rested.
Muscles massaged after exercise had
fewer damaged fibers and almost no
sign of white blood cells, compared to
rested muscles. The absence of white
blood cells indicates that the body did
not have to work to repair muscle
damage after exercise.
Massage
in the
News
Pregnant and pumping iron?
You’ll not only get stronger but
may also keep back pain at bay.
A new study in the Journal of
Physical Activity and Health
found that women who
performed a total-body strength
routine twice a week while
expecting increased the amount
of weight they could lift by 36
percent in three months. They
also significantly improved their
lumbar endurance – a sign of
lower back strength – which
researchers suspect could lead
to fewer aches. So work those
mommy muscles!
from Shape
August 2011
The massaged muscles weighed about
8 percent less than the rested muscles,
indicating a reduction in swelling.
from “Do Massages Do Anything
Besides Relax You?” by Fred Cicetti,
MyHealthNewsDaily.com August 2011
Do you want to visit an
acupuncturist or chiropractor
without leaving town? You’re in
luck - we have both in Moravia!
Renee’s Acupuncture Clinic
Reneé Jensen, L.Ac.
315.956.1205
Package Deals
Do you enjoy massages frequently
and saving money?
Then this program is for you!
Check your inbox soon for details.
Finger Lakes Chiropractic
Danielle Ryan, DC
315.730.9551
New Leaf Massage Therapy
Coming Soon!
Colleen Wood, LMT
144 Main Street, Moravia, NY
315.224.0270