The Benefits of Walking

by Amazing Facts

Walking for 30 to 60 minutes a day, five days a week, has many health benefits, such as reducing the chances of cancer, type 2 diabetes, heart disease, anxiety, and even depression.  It increases bone health, lowers the more harmful low-density lipoprotein (LDL) cholesterol and raises the more useful good high-density lipoprotein (HDL) cholesterol.  Studies have also shown that walking can help prevent Alzheimer’s and dementia. 

There is nothing simpler than walking, yet the benefits to the body’s health are amazing.  Brisk walking can improve your stamina, energy, weight control, life expectancy, and reduce stress.  It can also reduce your risk of getting osteoporosis, bowel cancer, high blood pressure, diabetes, strokes and coronary heart disease.  It improves your memory skills, concentration, abstract reasoning – and not to mention that it can uplift your spirit!

There are many different forms of walking.   Some people are fitness walkers and use pedometers to track their steps.  Others enjoy leisurely strolls.  There are many ways to walk!  

“Walking is convenient, it needs no special equipment, is self-regulating and inherently safe. Walking is as natural as breathing.”

— John Butcher

The Health Benefits of Water

by DeLois Weeks, RN, PhD

“Jesus answered and said unto her, If thou knewest the gift of God, and who it is that saith to thee, Give me to drink; thou wouldest have asked of him, and he would have given thee living water.”

— John 4:10 KJV

Water is vital to life and health. Our bodies are 55% to 78% water depending on body size. Approximately two-thirds of the body consists of water. The tissues and organs are primarily made up of water:

• Muscle 75% water
• Brain 90% water
• Bone 22% water
• Blood 83% water

Every cell in the body needs water.  For example, the brain cannot function well without sufficient water and without it, you will get headaches or migraines. Fatigue and headache may be signs of dehydration.

Harmful Effects and Symptoms of Dehydration:

• Dark yellow or orange urine: Urine is typically pale yellow to clear
• Dry skin: skin is the largest body organ and requires water
• Hunger: Most people mistake hunger for the indication to eat more when it may be an indication of dehydration 

More Benefits of Water:

• Regulates body temperature, and increases energy and fuel used by muscles during exercise
• Aids digestion by raising metabolism
• Works synergistically with fiber to facilitate peristalsis and relieve constipation
• Lubricates joint and muscle helping to relieve cramps and strains
• Helps fight cold, flu and other ailments like kidney stones and heart attack
• Relieves fatigue by helping to flush toxins and waste products 
• Lifts mood because when the body is well hydrated, you feel happy
• Reduces the risk of bladder and colon cancer by diluting the concentration of cancer-causing agents in the urine and shortening the time they are in contact with bladder lining

“Behold, God is my salvation; I will trust, and not be afraid: for the LORD JEHOVAH is my strength and my song; …therefore with joy shall ye draw water out of the wells of salvation.”

— Isaiah 12:2-3 KJV

Are You as Healthy as You Think?

Find out on May 1st 2016 at the West County Health Expo!

• Participate in FREE screenings 
• Counseling by a Physician - Nurse Practitioner 
• FIVE interactive Health Demonstrations, one taking place every half hour! 
• Sample a variety of delicious wholesome vegetarian food 
• Visit informative Vendor booths 
• Fun Child Activities 

EVERYTHING FREE!

The Benefits of Sleep

By DeLois Weeks, RN, PhD

Sleep studies consistently show that sleep plays a vital role in promoting physical health, longevity, and emotional well-being. After a good night's sleep, we feel better, our thoughts are clearer and emotions are less fragile. Without adequate sleep, judgment, mood, and ability to learn and retain information are weakened. Sleep improves our memory, increases concentration, and enables the brain to more effectively process new experiences, knowledge and understanding.

During sleep, repairs are made to the body, and extra protein molecules that boost the immune system are produced. Sleep helps reduce stress. It also helps to control weight gain by regulating hormones affecting appetite. People who report sleeping less than five hours a night have been found to be more likely to become obese than those who sleep seven to eight hours a night.

Research indicates that sleep reduces the chances of Type 2 Diabetes by affecting metabolism of glucose (carbohydrates cells use for fuel/energy). Adults sleeping less than five hours a night are at greater risk of developing Type 2 Diabetes.

Requirements for sleep vary by individual: The National Institute of Neurological Disorders and Stroke reports that most adults need 7-8 hours a night. Some people may need as few as 5 hours per night and others up to nine or ten hours of sleep each day for proper functioning.

Sleep reduces agitation, moodiness, depression and anxiety. It also decreases high levels of "inflammatory markers" like C-reactive protein and alpha lipoprotein both linked to heart disease and stroke. Sleep helps regulate blood pressure and cholesterol levels (both play a role in heart disease)

A Big Thanks! to Liz Erker RD LD MS

Liz Erker has graciously agreed to be a guest contributor to West County Health Expo's blog! We are excited to learn more about healthy living, thanks to her expert advice and helpful tips!
Liz is a Certified Health Coach with Take Shape For Life and registered dietitian through the American Dietetic Association.  She educates, supports and develops a plan for making healthy lifestyle choices that will improve one’s quality of life. Liz Erker is a registered dietician and has worked in the field of nutrition for more than 25 years. She helps to educate individuals in nutrition knowledge, weight loss, weight management and food intolerances and sensitivities. In addition to working with individuals, and participating in community outreach Liz welcomes teaming with physicians, personal trainers and family members.

Click here to visit her website!