Understanding Cholesterol

Cholesterol is a fat-like substance that is involved in various functions in the body, including:

• Hormone production
• Cell membrane formation
• Digestion

It is categorized into main 2 types: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL cholesterol is often called “bad” cholesterol, due to its tendency to build up in arteries leading to plaque formation and increased risk of heart disease. HDL cholesterol is typically called “good” cholesterol because it helps remove excess LDL cholesterol from the bloodstream.

Understanding Risk Factors

A variety of factors can influence cholesterol levels, including genetics, sex, age, diet, physical activity, and certain medical conditions. Other risk factors such as smoking, high blood pressure, obesity, and diabetes, can further increase risks associated with high cholesterol. High cholesterol levels often result from a combination of genetic predisposition and lifestyle. Elevated cholesterol levels are associated with increased risk of developing cardiovascular diseases such as stroke, heart attack, and various vascular diseases.

Should You Be Worried About Your Cholesterol?

Monitoring cholesterol levels and understanding your individual risk factors is important. Rather than worrying about your cholesterol levels rising, take a proactive approach to managing cholesterol and staying healthy. As noted above, cholesterol is important for various functions in the body. Managing cholesterol is really about ensuring your cholesterol levels are healthy for you and your unique health picture.

Consult with your healthcare provider to assess your overall cardiovascular risk and better understand your cholesterol. A lipid profile test is generally done to measure your total cholesterol, LDL, HDL, and triglyceride levels. These results will guide treatment and help you and your healthcare provider establish a plan to fit your unique needs.

Healthy Lifestyle Habits for Cholesterol Management

1. Balanced Diet: Consume a diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats. Limit intake of trans fats and saturated fats, and sugary foods and beverages.
2. Movement: Engage in physical movement. Individual needs vary, however the American Heart Association recommends 150 minutes per week of moderate intensity aerobic exercise or 75 minutes per week of a combination of aerobic and strength training movement.
3. Avoid Smoking: Smoking lowers HDL cholesterol (the good stuff) and damages blood vessels. Quitting smoking has been shown to improve cholesterol profile and overall cardiovascular health.
4. Maintain a Healthy Habitus: Excess body weight, particularly around the waistline, can contribute to higher cholesterol levels.
5. Manage Chronic Diseases: Conditions such as diabetes, high blood pressure, and stress can all contribute to increased cholesterol levels. Work with your healthcare provider to manage your healthcare conditions effectively.

Cholesterol Conclusions

While it is important to be aware of your cholesterol levels and associated risks, excess worry can lead to unnecessary stress. Focus on a proactive approach to cholesterol management, including nutrition, movement, regular wellness checks, and open communication with your healthcare provider. By understanding and managing your cholesterol effectively, you can significantly reduce risks associated with high cholesterol. Small lifestyle changes can have a big impact on your health, so don’t wait, reach out to our providers at Natural Path Healthcare today and create the whole person wellness plan that’s right for you!

*The above is for educational purposes only and is not intended to be taken as medical advice. Always consult your healthcare provider before starting a new supplement.

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Personalized Wellness Plans

Longevity medicine offers personalized plans that fit your unique needs. Rather than offering cookie cutter advice, longevity medicine recognizes that you are an individual with needs specific to your genetics, lifestyle, and environmental experience. By tailoring interventions to you as an individual, longevity medicine is able to optimize health outcomes and delay the onset of age-related conditions.

Combine Treatment Modalities

By combining advanced medical technologies, personalized nutrition, targeted supplements, and lifestyle modifications, longevity medicine seeks to enhance your everyday experience of life, while also increasing the number of years you live in good health. Longevity medicine experts understand that life is about enjoying more years filled with vibrant and active living.

Be Proactive and Prevent Decline

Engaging in longevity medicine before disease begins means you can delay or even completely prevent the development of some age related diseases. If you have chronic health conditions, longevity medicine will focus on improving these and reducing progression so that they do not become debilitating.

Community Benefits

Furthermore, longevity medicine provides benefits to the community at large. A population that ages in a healthier way can continue to contribute actively to their community and foster a culture of well-being for future generations. Additionally, it can alleviate strain on our already strained healthcare systems.

Conclusion

In conclusion, longevity medicine represents improved health and well-being outcomes for both the individual and our society as a whole. Research in this field is continuing to advance, and we stand at the threshold of living longer and experiencing aging with purpose and vitality. Embrace longevity medicine today and begin your journey to a healthier, happier you, at every age.

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Here’s a look into how glutathione works in the body:

• Antioxidant function: Glutathione is a powerful antioxidant that neutralizes harmful free radicals. Free radicals are unstable molecules that cause damage to cells and contribute to the development of chronic diseases such as heart disease and Alzheimer’s disease.
• Detoxification: Glutathione is critical in assisting your liver to eliminate toxins and harmful substances by binding them and making them easier to excrete.
• Immune function: Glutathione helps support a healthy immune system. Certain immune cells rely on glutathione for proper function. Glutathione helps boost the body’s defenses against disease and infection.
• Anti-inflammatory effects: Glutathione has been shown to reduce inflammation in the body, which can help reduce the risk of chronic diseases like arthritis.

Maintaining adequate levels of glutathione is therefore beneficial and can be supported through encouraging endogenous production and consuming foods containing glutathione and its building blocks. Glutathione is composed of three amino acids- glycine, glutamine, and cysteine, the consumption of which is important in ensuring adequate glutathione levels.

Ways to increase endogenous glutathione production include:

• Eat a balanced diet rich in the amino acids that provide building blocks for glutathione production.
• Engage in regular movement, which has been shown to increase glutathione levels.
• Supplement N-acetyl cysteine (NAC), the precursor to glutathione production.
• Take care to reduce toxic exposures, such as cigarette smoke, pollution, heavy metals, and alcohol, as these deplete our glutathione resources as the liver uses it up in efforts to neutralize the toxin.

Consuming glutathione directly is another way to increase glutathione levels. Note that the level of glutathione in foods can vary widely based on various factors such as how fresh they are and how they are prepared for consumption.

Food sources of glutathione include:

• Fresh fruits and vegetables, particularly: avocados, asparagus, broccoli, tomatoes, spinach, and okra
• Nuts and seeds, particularly: almonds and walnuts
• Animal products, particularly: fish, poultry, and lean meats

Overall, glutathione plays a critical role in maintaining the health and function of cells throughout the body. It is essential for healthy detoxification and protection against harmful substances and free radicals. As always, consult your healthcare provider before making any changes to your diet or supplement routine.

For more information about glutathione, to determine if this supplement is safe for you, and talk about ways to ensure healthy detoxification and antioxidant function, reach out to Dr. Benningfield at Natural Path Healthcare.

*The above is for educational purposes only and is not intended to be taken as medical advice. Always consult your healthcare provider before starting a new supplement.

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What is Dialectical Behavioral Therapy (DBT)?

DBT is a form of cognitive-behavioral therapy (CBT) developed by Marsha M. Linehan in the late 1980s as a treatment for individuals with borderline personality disorder (BPD). It has been found to be incredibly beneficial and has since been applied to other mental health conditions, such as anxiety, depression, substance abuse, and eating disorders.

Dialectical philosophy, upon which DBT is based, emphasizes reasoning based on the synthesis of opposites. In the context of DBT, this means balancing acceptance and change. DBT combines standard CBT techniques for emotional regulation and reality testing with concepts of distress tolerance, acceptance, and mindful awareness. Central to it is, as Dr. Linehan would say, is crafting “a life worth living.”

The core principles of DBT include:

• Mindfulness: The practice of non-judgemental awareness of thoughts, emotions, and experiences in the present moment.
• Distress Tolerance: Learning skills to tolerate emotions in crisis situations, and doing so without making things worse.
• Emotional Regulation: Managing emotions by changing unwanted emotions and reducing our vulnerability to emotions.
• Interpersonal Effectiveness: Maintaining and improving relationships, increasing self respect in relationships, and having needs met.

One of the key components of DBT is a focus on validation. Therapists who use DBT validate their clients experiences and emotions. Validation can be particularly beneficial for individuals with a history of trauma or invalidation.

How Does Dialectical Behavioral Therapy (DBT) Work?

Standard outpatient form DBT is typically delivered in four major components:

• Individual Therapy: Individuals work one-on-one with a therapist to address specific issues and learn new coping skills.
• Group Skills Training: Individuals participate in group sessions where they learn and practice DBT skills together. These sessions often can cover a range of topics as they relate to the core principles.
• As Needed Consultation: Individuals have access to their therapist, sometimes via phone, for brief consultation between sessions to receive guidance and support in their application of DBT skills to real-life situations.
• Therapist Consultation Teams: A space for therapists and practitioners of DBT come together to consult and discuss cases.

Who Can Benefit from Dialectical Behavioral Therapy (DBT)?

DBT can be applied to a range of conditions. Below are some of the conditions for which DBT has been found to be beneficial.

• Borderline Personality Disorder (BPD): DBT was initially developed to treat BPD and is considered a gold standard treatment for BPD. Research shows DBT is highly effective in reducing self-harm and suicidal behaviors, and improving overall functioning in individuals with BPD.
• Substance Use Disorders (SUDs): DBT has been adapted to address the unique challenges faced by individuals with SUDs, helping them manage cravings, develop healthy coping mechanisms, and cope with triggers and stress.
• Eating Disorders: DBT skills, particularly those related to emotional regulation and distress tolerance, can be beneficial in the treatment of eating disorders, such as binge eating disorder and anorexia nervosa.
• Depression, Anxiety, and Other Mood Disorders: DBT has been found to be effective in reducing symptoms of anxiety and depression, particularly in individuals who struggle with emotional dysregulation and find emotion management challenging.

Conclusion

Dialectical Behavioral Therapy (DBT) is a highly effective and versatile treatment approach that provides benefits for individuals with a wide range of mental health conditions. It combines cognitive-behavioral techniques with the concepts of acceptance and change, as well as mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. Whether you are struggling with borderline personality disorder, substance use disorder, a mood disorder, eating disorder, or some other mental health challenge, DBT offers practical skills and strategies to help you lead a more balanced and fulfilling life.

If you would like to learn more about DBT, reach out to the physicians at Natural Path Healthcare.

References:
Linehan, M. M. (2015). DBT skills training manual. Guilford Press.
Neacsiu, A. D., Eberle, J. W., Kramer, R., Wiesmann, T., & Linehan, M. M. (2014). Dialectical behavior therapy skills for transdiagnostic emotion dysregulation: A pilot randomized controlled trial. Behaviour research and therapy, 59, 40-51.
Swales, M. A., & Heard, H. L. (2017). Dialectical behaviour therapy. British Journal of Psychiatry, 210(4), 273-275.

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Caregiving is a selfless act, typically undertaken with dedication and love. The role of a caregiver is crucial in supporting their loved ones, be they aging parents, a spouse, children, or disabled loved one. However, the responsibilities and challenges associated with caregiving can take an immense toll on the caregiver.

Resulting from prolonged and overwhelming stress associated with caregiving, the carer reaches a state of physical, emotional, and mental exhaustion known as Caregiver Burnout Syndrome.

Signs and Symptoms of Caregiver Burnout Syndrome include:

• Chronic fatigue: It’s no surprise caregivers often find themselves physically and emotionally drained, even despite adequate rest.
• Withdrawal from social engagement: Burnout can lead to a diminished capacity for social interactions, causing caregivers to isolate themselves from family and friends.
• Increased irritability: Caregivers may experience heightened irritability, impatience, and even feelings of resentment toward their responsibilities as caregiver.
• Changes in sleep patterns: Caregivers often struggle with falling and/or staying asleep due to increased burden of worry and stress.
• Neglecting self-care: Caregivers might disregard their own health and well-being, neglecting proper nutrition, movement, and personal health care.

Causes of Caregiver Burnout:

• Unrelenting responsibility: A caregiver is constantly responsible for the needs of another person, leaving little time for them to relax, take a break, or attend to their own needs.
• Lack of support: Caregivers frequently become isolated or feel unsupported in their role, and often hesitate to reach out for help.
• Emotional strain: Witnessing the suffering, deterioration, or dependency of a loved one can lead to significant emotional distress.
• Financial strain: For a variety of reasons, caregiving often comes with significant financial costs which leads to stress and anxiety about managing expenses.
• Loss of personal identity: Caregivers may struggle to maintain their personal identity as their lives become ever consumed by their role as a caregiver.

Coping Strategies and Support:

Caregivers need to prioritize their own well-being and seek support to prevent or overcome burnout.

To all of the caregivers out there who may need to hear this, it is not selfish to care for your own needs. As the metaphor goes, put on your own oxygen mask before helping others.

• Ask for and accept help: Asking for help from family, friends, and support groups helps to lessen the individual burden of caregiving and provides valuable relief. Often, others want to help, they just don’t know how.
• Take breaks: Schedule yourself regular breaks to relax and recharge. These breaks can be anything from a short walk, reading a book, practicing meditation, having coffee with a friend, or whatever brings you relaxation and joy. Activities such as taking a shower, doing your laundry, and so forth, do not count as breaks.
• Set yourself realistic expectations: It is okay to say no and set boundaries to maintain your well-being. Understand your limitations, we all have them.
• Seek professional help: Consult a therapist, counselor, or integrative psychiatrist who specializes in caregiver stress. Therapy can provide a safe space for you to express your emotions and develop valuable coping strategies.
• Stay connected with others: Maintain connection with friends, family, and through support groups. Regular social interactions provide emotional support, combat isolation, and help us maintain perspective. Social connection is a pillar of health.

Conclusion

Caregiver Burnout Syndrome affects millions of individuals worldwide and needs to be regarded seriously. By recognizing the signs and symptoms, understanding the causes, and implementing effective coping strategies, caregivers can protect their well-being and loved ones can support those in the caregiving role. Seeking help and taking time to maintain your own well being are proactive steps toward maintaining your health and resiliency in the face of challenging circumstances.

Remember, you are not alone. Reach out to Dr. Benningfield at Natural Path Healthcare, or another therapeutic provider, who can come alongside you in your journey.

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Magnesium is often touted as the wonder element, useful for countless health conditions. It’s a natural way to treat anxiety, sleep disturbance, constipation, muscle cramps, and more.

It’s no wonder magnesium can have so many effects on the body, it’s the fourth most abundant mineral in your body and is a necessary cofactor and stabilizer in reactions throughout the body. Let’s discuss some of the actions of magnesium, a few of the main forms of magnesium that you’re likely to find at your local shops, and what each form is best used to treat.

Due to its involvement in the HPA-axis (stress-axis), magnesium has a full body calming effect by decreasing activity of the nervous system. Furthermore, magnesium promotes GABA activity which is involved in promoting sleep, and studies show that magnesium deficiency may contribute to insomnia. Deficiency may also negatively affect the gut microbiome and negatively affect vitamin D absorption.

Food Sources & Dosing: Magnesium can come from a variety of food sources, as well as supplementation. If you’re looking for magnesium from your food, here are some magnesium rich food sources: fresh tuna, cooked spinach, chocolate, bananas, avocado, almonds, dark leafy greens, nuts and seeds. However, if it’s general RDA (recommended daily allowance) information you’re seeking, the RDA for men is 420 mg and women is 320 mg. Unfortunately for most Amerians who consume the standard American diet, they only get about ½ the needed amount of magnesium. Which means supplementation or changes in diet are needed to bridge the gap.

So which magnesium supplement is right for you? When we look at these supplements, it is common to find magnesium bound to an amino acid of some form. By chelating magnesium to amino acids we can better absorb it into our bodies. The amino acid to which magnesium is bound will impact where and how it is used by the body. Here is a quick reference list of some of the common forms of magnesium, their absorption, and their action in the body.

• Magnesium citrate: a classic form of magnesium, easily absorbed, readily bioavailable, citric acid gives it mild laxative properties
• Magnesium glycinate: easiest to absorb; glycine is an anti-inflammatory amino acid, helps with connective tissue and bone development
• Magnesium malate: helpful for chronic fatigue and fibromyalgia
• Magnesium taurine: calming, important for immune and cardiac function
• Magnesium threonate: helpful for Alzheimers and other neurological disorders due to the benefits of threonine
• Magnesium orotate: helpful in DNA construction, easily absorbed, improves cardiovascular health
• Magnesium chelate: a general term for multiple forms, usually meaning lysine and glycine amino acids are bound to the magnesium; lysine is helpful in reducing anxiety and reducing cortisol, reducing herpes simplex virus replication

Does this all sound a little overwhelming? Naturopathic physicians (NDs) are trained to identify the right supplements at the right dose based on individual needs. Consulting an ND enables you to work with a partner in your health journey to find the right form and dose of magnesium for you.

*Discuss magnesium supplementation with your health care provider before supplementing. It can be dangerous to begin supplements without the guidance of a qualified healthcare practitioner.

References:

Ballantyne & Toth. (June 2020). Let’s Talk About Magnesium. The Whole View. http://realeverything.com/the-whole-view-episode-409-lets-talk-about-magnesium/

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What is a Neti Pot?

A neti pot is a small teapot shaped vessel made of glass, ceramic, or medical grade plastic. It is used for nasal irrigation, a gentle process of rinsing the nasal passages with a saline solution. Using a neti pot can clear your nasal sinuses, reduce nasal congestion, and promote overall respiratory health.

History of the Neti Pot

With roots in Ayurvedic medicine dating back thousands of years in India, “Jala Neti” or purification with water is a staple treatment for many yogis and Ayurvedic healers. It is believed to promote balance within the body. While its roots run deep, this practice has transcended time and cultural boundaries to become a widely known and practiced therapy across the globe.

Benefits of Nasal Irrigation

• Nasal Congestion Relief: If you suffer from chronic or recurring nasal sinus infections, the neti pot may be your new best friend. Nasal irrigation with a neti pot gently flushes out irritants, allergens, and excess mucus. It combats discomfort and alleviates painful congestion while reducing inflammation and promoting clear, healthy breathing.

• Allergy and Cold Management: During allergy season or when battling a pesky cold, the neti pot can offer welcome relief. Nasal irrigation alleviates nasal symptoms like congestion, sneezing, and itching, by rinsing away mucus buildup and mucosal irritants. Many folks use their neti pot at the onset of a cold to help flush out viruses and bacteria on the nasal mucosa, with the hope of shortening the duration of illness.

• Enhanced Well-Being: In addition to its respiratory benefits, using a neti pot can improve various aspects of well being. Practicing nasal irrigation can have a calming effect, leaving you feeling refreshed and rejuvenated. Individuals who use a neti pot report improved sleep, increased energy, and enhanced concentration with its use.

Nasal Irrigation Technique and Safety

Following proper technique is important for reducing risk and discomfort when engaging in neti pot therapy. If possible, meet with a local yogi or naturopathic doctor to help advise you on proper technique.

The Technique:

• Tilt your head to the side, bringing one ear toward your shoulder, and gently place the spout of the neti pot into your upper nostril.

• Begin pouring the saline solution slowly into the nostril. The solution should flow from this nostril around and out the opposite nostril.

• Adjust head position as needed to ensure this smooth continuous flow.

• Breathe through your mouth during the practice.

• Use half of the pot for one side, then repeat on the other side.

It is important that the solution you use is the appropriate concentration and the water is clean. You can purchase premixed solutions, or mix your own. If mixing your own solution, use either distilled or sterile water. Tap water or other potentially contaminated water may contain harmful bacteria or parasites, which can lead to potentially serious infections. If using tap water, boil it for 3-5 minutes and let it cool before using. Be sure to properly clean your neti pot before and after each use to reduce the risk of contamination. If using a plastic neti pot, you may need to replace it more frequently to maintain safe hygiene standards.

Conclusion

The neti pot offers a rejuvenating remedy for nasal congestion unlike any other. Remember to practice safely by using the proper water and saline solutions, practicing proper technique, and maintaining cleanliness. Enjoy the numerous benefits of nasal irrigation from clearer sinuses and easier breathing to improved well-being.

As always, consult with your healthcare provider before beginning this practice to ensure it is appropriate for you. The above article is not to be taken as personal healthcare advice.

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To answer this, let’s explore some benefits and shortcomings associated with multivitamins.

Benefits of multivitamins:

• Correct nutritional deficiencies: Multivitamins can fill gaps in nutrient intake, and in doing so can help mitigate the development of nutritional deficiencies.
• Convenience: Multivitamins are a convenient way to get a variety of essential minerals and vitamins in one bottle.
• Specific health needs: Multivitamins can address specific health needs, though when taking this role it is essential to choose the right multivitamin. For example, a pregnant individual may want to discuss a prenatal multivitamin with their OBGYN.

Shortcomings of multivitamins:

• Inadequate dosing: Multivitamins may not have enough of necessary vitamins and minerals to fill individual needs.
• Overconsumption: A person may get adequate amounts of vitamins and minerals from their diet, in which case the addition of a multivitamin may be too much. Additionally, improperly dosed multivitamins can also contain higher than needed amounts. Taking too much of a vitamin or mineral can have harmful, and even toxic effects.
• Cost: Multivitamins are generally not covered by insurance, and can be a costly addition to your wellness plan.
• Not a substitute for a healthy diet: Multivitamins can not replace the benefits gained from eating a healthy, balanced, nutrient rich diet. There simply is no magic pill to replace eating a diet rich in a variety of whole foods.

The best way for you to get vitamins and minerals is through the foods you eat. Nutritional supplements should be utilized to fill nutrient gaps and help you meet specific health needs.

Everyone has unique nutritional needs and dietary habits. The choice regarding if a multivitamin is right for you, and which one would be best, is up to you and your healthcare provider.

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When referring to sleep hygiene we mean the environment and practices around sleep that promote quality sleep. Sleep hygiene involves the rituals and routines around sleep, as well as the physical and psychological aspects of sleep. When practicing good sleep hygiene we focus on creating an environment and routine that are conducive to a restful night sleep.

Evaluating sleep: Ask yourself, do you have difficulty falling or staying asleep? Is it difficult to get out of bed in the morning? Do you wake often through the night? Do you wake feeling rested? If you’re struggling with any of these areas, improved sleep hygiene may be able to help.

Sleep Hygiene Practices to Improve Sleep

Consistent schedule: try to get to sleep at the same time each night
Sleep routine: establish a consistent routine each night before bed, engage in activities you find soothing and restful
Sleep environment: create a cozy environment that is quiet, dark, and cool
Limit stimulating activities: before bed reduce screen time, loud stimulating shows/music, and activities that stimulate the mind and body
Reduce blue light: activate blue light blockers on your phone and screens and avoid using them within the 30 minutes before bed
Exercise: movement during the day will encourage improved sleep quality at night
Reduce caffeine and alcohol intake: both of these substances can disrupt healthy sleep patterns and result in fragmented sleep

Sleep hygiene is the foundation of restful and rejuvenating nights. Adopting these habits can improve sleep quality and quantity leading to innumerable benefits in your quality of life. A good night’s sleep influences every area of life, so if you haven’t already, make sleep a priority tonight and every night.

Happy slumber!

*Sleep hygiene only goes so far. Insomnia and disordered sleep can have a serious impact on health and if you find you have persistent problems with sleep you may need to address these with your healthcare provider.

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When out in the heat of summer, it’s important to stay hydrated. Heat stress can cause a variety of symptoms including rash, cramps, exhaustion, and even heat stroke. The summer heat can lead to dizziness, increased work injuries, loss of consciousness and more. Keeping out of the sun, wearing a hat, and using sunscreen are all important parts of summer self-care.

One of the best ways to stay healthy on hot summer days is through hydration. Generally, water is a sufficient way to maintain adequate hydration during the heat, particularly if you continue to eat meals to replace salt and other minerals throughout the day. As you sweat you lose electrolytes, which are charged minerals found in the body that can easily be replenished through food.

Hydrate before, during, and after working outside.

If you start the day hydrated it will be easier to stay hydrated in the heat. If you start the day dehydrated you will be stuck playing catch up all day, which may result in feelings of dehydration and heat sickness.

The CDC recommends you drink one cup (8oz) water for every 15-20 minutes you spend working in the heat. Take small breaks to drink regularly as this will enable a more consistent level of hydration. Continue drinking water regularly for several hours following time spent in the heat. It will take time to replenish what is lost from sweat. Even if you do not feel sweat on your body, you are likely losing fluids from the heat, as sweat will evaporate off of your skin quickly in the heat.

Tips for staying hydrated:

• Drink before you feel thirsty to avoid dehydration. Once you feel thirsty, you’re already risking dehydration.
• Carry a reusable water bottle and refill it regularly.
• Track your water intake to be sure you’re getting enough
• Use urine color as a gauge for hydration (note that some supplements, particularly those containing B-vitamins, will cause discoloration of the urine).
• Eat regularly. Having routine snacks will replenish salt and electrolytes, and is a better option than sugary, dye infused sports drinks. Additionally, eating fruits and vegetables, among other water filled snacks will increase hydration levels.

Avoid:

• Energy drinks, as they often contain high levels of caffeine and sugar, and should be avoided in the heat. Caffeine can increase heart rate and put strain on your body in the heat. Loss of blood volume due to dehydration can also cause increased heart rate, add them together and your heart is doing overtime in a struggle to keep up.
• Soda and sugary drinks, particularly those with caffeine. The sugar when dehydrated is likely to raise blood sugar levels.
• Alcohol can lead to dehydration. Additionally, if you are dehydrated you are at risk of more serious effects from alcohol.

Talk with your doctor about ways to stay hydrated in the heat based on your unique needs.

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