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Doctor Lee's Blog

Thoughts & Tips from The Doctor of Fitness: Fitness Trainer, Nutrition Expert, & Sports Medicine Physician

We write informally on topics we're passionate at Doctor Of Fitness - fitness, strength and conditioning, sports nutrition, sports medicine, and edge fitness and nutrition news. If you'd like to reach us directly, you can contact us here. For more information, you're invited to read Dr. Mancini's C.V. and informal bio.

Signs of Dehydration and How to Prevent It

on Tuesday, 18 July 2023. Posted in Doctor of Fitness

When you use or lose more fluid than you consume, your body becomes dehydrated because it lacks the water and other fluids it needs to function normally. Dehydration will occur if lost fluids are not replaced.

Dehydration isn't just your body losing water; it's also the depletion of electrolytes like sodium, magnesium, and potassium, all of which are necessary for breathing, moving, speaking, and generally being alert.

Early detection of dehydration symptoms is essential for effective hydration therapy and can help avoid a more acute, life-threatening situation. Dehydration can manifest in a number of ways, some of which are more evident than others.

  • Dark urine or not urinating
  • Lightheadedness/dizziness
  • Rapid breathing and/or heartbeat
  • Dry or flushed skin that doesn’t bounce back when you pinch it
  • Dry or sunken eyes
  • Confusion
  • Fatigue
  • Headaches
  • White tongue
  • Fever and chills
  • Craving sweet foods

Drink lots of water and eat meals high in water to avoid being dehydrated. For the majority of healthy people, following the daily rule of following your thirst is sufficient.

It will also help if you always have a water bottle with you as it’ll remind you to stay hydrated. You can spice up plain water by adding fresh fruits like strawberries, oranges, lemons, or cucumbers. Eating your water is also an option! Consume more leafy vegetables, cantaloupes, watermelon, and tomatoes. Sip coconut water or electrolytes after working out. If you already feel dehydrated, stay away from alcohol because it will cause more fluid loss.

These suggestions help in avoiding dehydration altogether, which is simpler than trying to treat it after it has already occurred.

Senior Safety During the Summer Heat

on Tuesday, 11 July 2023. Posted in Doctor of Fitness

The Centers for Disease Control and Prevention reported that seniors are more likely to suffer heat-related diseases and injuries. Why is it that older individuals are more at risk of extreme weather than younger people?

Sweating is the body's primary method of controlling body temperature. As we age, our body becomes less effective at controlling our body temperature because we sweat less than we did when we were young. Older adults retain fat differently, which might further impede the body's ability to regulate its temperature.

Hot Weather Safety Tips For Seniors

Seniors may find it more challenging to handle the humidity and high temperatures. If you have elders in your family or neighborhood, it is vital to monitor them to prevent heat-related symptoms from developing into life-threatening heat stroke.

Check on your elderly loved ones to ensure that they are routinely consuming water throughout the day and boosting their fluid consumption on especially hot days or when there is more activity. Always bring water bottles with you when you leave the house.

The sun is most intense between 10 AM and 4 PM. Heat and humidity cause evaporation to slow down, forcing the body to work harder to maintain a normal temperature. So, try to keep your outdoor activities for just the morning and evening hours.

Dress them appropriately for the conditions. Pick loose-fitting, light-colored clothes that are easy to move around in. Cotton and other natural materials may feel cooler than synthetic ones.

Keep your senior connected to a local caregiving network. Provide your elderly loved one with an emergency contact list that they can easily access. By doing this, they can find out the names and telephone numbers of neighbors, doctors, emergency services, and caregivers.

Coping with Summer Heat

on Tuesday, 04 July 2023. Posted in Doctor of Fitness

The heatwave can affect everyone. It can be especially fatal to younger and older people, pregnant women, and anyone who has a history of health problems. So exercise caution whenever the temperature rises.

Keeping Cool In The Heat

There are many things we can do to safeguard our loved ones and ourselves when the temperature becomes hotter than normal. Staying cool during the heat wave is a must and here’s how you can do it.

Although it is best to avoid going out during the hottest hours, sometimes it is inevitable. If you must go out, use and routinely reapply sunscreen, cover your head with a hat, and take frequent rests indoors or in a shady location. You can stay cool by donning light-colored, loose-fitting clothing.

Make sure you stay cool. Avoid alcohol, caffeine, and hot beverages. Keep your body or clothes cool by taking a cool shower or putting cool water on them. It is the skin that removes heat from the body. Therefore, it is best to cool off as much skin as you can.

As you sweat all day long, you are losing liquids that need to be replaced to prevent dehydration. Replace the salts, sugars, and fluids you lose by drinking plenty of water and, if possible, isotonic sports drinks.

Making your home a place where you can escape the heat throughout the summer is crucial, therefore keeping it cool is essential to feeling comfortable. Aim to limit the amount of heat your appliances and cooking produce in the house. Avoid opening the door and windows during the day. Do it at night when the temperature is cooler to let the air circulate.

The hot weather threatens the health and well-being of people. With this advice, you'll be ready to cope with the heat.

Achieving Financial Goals

on Tuesday, 27 June 2023. Posted in Doctor of Fitness

Setting money aside for a few months' income can be difficult, especially if you're also trying to pay off debt from credit cards and/or loans. Though everyone's financial position is unique, many people debate whether saving money or paying off debt should be the priority. But there are ways to accomplish both at the same time.

Getting Out Of Debt While Saving Money

Have you ever thought about paying off your debt and growing your savings at the same time? It is possible!

Start by having a clear goal in mind. By determining where you want to be financially, you can plot a course that gets you there. Then, know exactly what you owe. Keeping track of your debt and being aware of fees and interest could help you prioritize and pay off your debt more quickly.

Next, create a budget to keep you on track. You can adapt the 50/30/20 approach, where you divide your income into three categories: your needs, wants, and savings accordingly. If possible, build a buffer for your checking account. Let some of your extra cash sit in your checking account rather than moving it to your savings account.

Any extra money after buffering your checking account and managing your debt can build your savings. Monitor your progress as you save more money and pay off your debt. Building momentum can help you make smart decisions, like saving more money and spending less.

A combined debt reduction and saving strategy will lessen your debt load and make you feel better about the future. Besides, real-time savings tracking will keep you focused and motivated.

Adding More Movement to Every Day

on Tuesday, 20 June 2023. Posted in Doctor of Fitness

One of the most beneficial things we can do for ourselves is to move for 30 minutes each day. This can help improve our sleep, physical health, and mental wellness. But regrettably, we don't always have the time to squeeze in an exercise session every day.

The concept of movement minutes can help with this because even if you don't have time to go to the gym, work out, and take a shower, you can still find a few minutes each day to stretch out, squat, or even dance! The aim is to keep moving throughout the day to keep your blood flowing and avoid sitting for extended periods.

How to Get More Movement in Your Day

Here are some tips on how you can add a bit of movement to each part of your day.

In the morning, start your day with at least 5 minutes of stretching. Brushing your teeth? Do some lunges or squats! If you are going for a coffee, switch driving to walking.

On your commute:

  • Take the bike or walk instead of driving, if possible
  • Stand while on the bus or train.
  • Opt for a father parking space.
  • Do calf raises or glute clenches when sitting.

At the office:

  • Have walking meetings.
  • Take calls standing or walking.
  • Set a reminder to stand up and stretch every 30 minutes.
  • Invest in a standing desk.
  • Go for a lunch break workout.
  • Take the stairs instead of elevators.
  • Drink more water for more bathroom breaks.

At home:

  • Turn cleaning into a workout.
  • Dance to some tunes while cooking.
  • Ride a stationary bike while watching TV.
  • Stand up and stretch during commercial breaks.
  • Stand and walk around while reading.

Start with these recommendations and add more as you go!

Father's Day Fun

on Tuesday, 13 June 2023. Posted in Doctor of Fitness

On June 19, 1910, the state of Washington observed the first-ever Father's Day in the United States. However, the day honoring dads did not become a national holiday in the country until 1972, 58 years after President Woodrow Wilson made Mother's Day official.

The Best Way To Celebrate Father's Day

Despite its origins in the United States, Father's Day is observed across the globe. Many countries mark it on the third Sunday of June, while others observe it at various times of the year. This year, Father’s Day falls on Sunday, June 18 in the United States.

Father’s Day is a time to show our appreciation to the father in our lives and make them feel special and loved. Do you have plans to celebrate this holiday? If you are still brainstorming or running out of ideas, we have some for you.

  • Plan a weekend road trip.
  • Bake your dad his favorite cake.
  • Cook his favorite dish.
  • Plan a surprise party.
  • Watch movies together.
  • Attend a car show.
  • Finish a puzzle together.
  • Sing karaoke hits.
  • Host a family game night.
  • Prepare a backyard picnic.
  • Do a barbecue party in the backyard.
  • Ask about the family tree and history.
  • Go outdoors. Go fishing, hiking, camping, boating, or whatever your dad likes.
  • Gift him with cool accessories like cuff links, bracelets, neckties, and cologne.

The list we have is simply a guide. You are most familiar with your father and know best what he likes. Whatever Father’s Day plans you come up with, we are sure he’ll love it.

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