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Winter Hydration

12/31/2018

It is essential to stay hydrated during the summer as we lose fluid through sweat, but we may forget the importance during winter months because we are already cold, especially in Boston.

Even mild dehydration can influence your energy, mood, and aspects of cognition like concentration and memory.

Try these tips to help stay hydrated:

Warm up – stay cozy by drinking hot beverages, such as herbal tea or hot water with lemon.
Add flavor – include fresh fruit, like citrus, berries, or even cucumber and mint, with water to help you drink more.
Eat your fluid – fruits and vegetables, like cucumbers, pears, melons, leafy greens, and celery, are mostly water. Not only will they help you reach hydration goals, but they also fuel your body with nutrients to support your immune system.

Use reminders:

Keep a bottle or cup in sight
Drink more at mealtimes or when you need to take medication
Use a smartphone app or set reminder alarms

References:
Popkin BM, D'Anci KE, and IH Rosenberg. Water, hydration, and health. Nutr Rev. 2010; 68(8): 439-58.
Riebl SK and BM Davy. The hydration equation: update on water balance and cognitive performance. ACSMs Health Fit J. 2013; 17(6): 21-28.

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Immune-Boosting Foods

12/3/2018

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Boost your immune system to help fight cold and flu season by adding these foods to your diet.

Berries (such as blueberries and blackberries) are packed with anthocyanins which have powerful antioxidant benefits. Add them to cereal or yogurt.

Garlic contains allicin which has been studied for its antimicrobial properties and shown in one small study to be effective at preventing the common cold.

Citrus fruits are well known for their vitamin C content, but did you know they also contain flavonoids? Flavonoids are a type of phytonutrient that have anti-inflammatory and immune-boosting benefits.

Sweet potatoes and carrots contain beta carotene, which plays a role in maintaining your body’s natural defenses including keeping your lungs and gut healthy and free of disease-causing pathogens.

Looking to increase your intake of these foods? Try these recipes:
Breakfast: baked blueberry oatmeal
Lunch: loaded baked sweet potato
Dinner: ginger-spiced chicken with roasted winter vegetables

References:
Barbieri, R. et al. Phytochemicals for human disease: An update on plant-derived compounds antibacterial activity. Microbiological Research, 2017. 196: 44-68.
Chew, B. and J. Park. Carotenoid Action on the Immune Response. J Nutr, 2004. 134(1):
Konczak I and W. Zhang. Anthocyanins-More Than Nature's Colours. J Biomed Biotechnol, 2004. 2004(5): 239-240.
Marchese, A. et al. Antifungal and antibacterial activities of allicin: a review.Trends in Food Science & Technology, 2016. 52: 49-56.
Wang, S., et al. Characterization and Metabolic Diversity of Flavonoids in Citrus Species. Scientific Reports. 2018.
Wang, Y., et al. Molecules. (2017). Antioxidant Capacity, Anticancer Ability and Flavonoids Composition of 35 Citrus (Citrus reticulata Blanco) Varieties. Molecules, 2017. 5: 22(7).

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Winter Hydration

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