water (3)
The human body can last weeks without food, but only days without water. The body is made up of 55–75 per cent water. Water forms the basis of blood, digestive juices, urine and perspiration and is contained in lean muscle, fat and bones.
As the body can't store water, we need fresh supplies every day to make up for losses from lungs, skin, urine and faeces. The amount we need depends on our metabolism, the weather, the food we eat and our activity levels.
Facts about water in our bodies:
• Body water is higher in men than in women and falls in both with age.
• Most mature adults lose about 2.5–3 litres of water per day. Water loss may be more in hot weather and with prolonged exercise.
• Elderly people lose about two litres per day.
• An air traveller can lose approximately 1.5 litres of water during a three-hour flight.
• Water loss needs to be replaced.
• Foods provide about one litre of fluid and the remainder must be obtained from drinks.
Water is needed to:
• Maintain the health and integrity of every cell in the body.
• Keep the bloodstream liquid enough to flow through blood vessels.
• Help eliminate the by products of the body's metabolism, excess electrolytes, for example sodium and potassium, and urea which is a waste product formed through the processing of dietary protein.
• Regulate body temperature through sweating.
• Keep mucous membranes moist, such as those of the lungs and mouth.
• Lubricate and cushion joints.
• Reduce the risk of cystitis by keeping the bladder clear of bacteria.
• Aid digestion and prevent constipation.
• Work as a moisturiser to improve the skin's texture and appearance.
• Carry nutrients and oxygen to cells.
• Serve as a shock absorber inside the eyes, spinal cord and in the amniotic sac surrounding the foetus in pregnancy.
Most foods, even those that look hard and dry, contain water. The body can get about half of its water needs from food alone. The digestion process also produces water as a by-product and can provide around 10 per cent of the body's water requirements. The rest must come from liquids.
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Observing the workings of nature connects us to the wisdom and order of the universe. When agitated or excited, water forms waves and movement, but with gentler disruption it ripples or eddies.
Its patterns, movement and form contain an elemental world of forces. Watching the ebb and flow of water awakens us to its meditative role. We can use this to create a pensive and introspective emotional state which after some time will generate peaceful feelings of wellbeing.
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Major illnesses including heart disease, certain cancers and the prevalence of strokes could be drastically reduced if we just eat more fruit and vegetables.
Research suggests that the daily increased consumption of fruit and vegetables could reduce the burden of heart disease by 31%, certain cancers by between 12% and 20% and strokes by up to 19%.
'Eat vegetables and fruit for better health' is the key message of health practitioners and nutritionists who seek to educate people of the major health benefits of adopting a diet that includes at least five daily servings of fruit and vegetables.
It's recommended that this be supported by drinking lots of clean and safe water, at least 8 glasses a day, eating and using fats and salt sparingly and adopting an active, healthy lifestyle that incorporates regular exercise.
It is a well-documented fact that people who eats a diet high in vegetables and fruit are less likely to suffer from a wide range of illnesses and enjoy overall improved health. Low fruit and vegetable consumption contributes to micronutrient (vitamins and minerals) deficiency, which increases the risk of mortality and morbidity.
It is probably not surprising then that the World Health Organization (WHO) has identified low fruit and vegetable intake as one of the top 10 risk factors contributing to mortality.
* provide vitamins and minerals (for proper body functioning)
* provide dietary fiber (important for normal bowel functioning)
* are a great source of vitamin A (helps protect against disease)
* contain powerful photochemical (powerhouses of vital nutrients).
People are encouraged to eat at least five servings of fruit and vegetables per day, a concept that has been endorsed by the WHO.
