Increase Your Water Intake for Better Health

Water intake and fluid balance are most neglected areas of better health and weight management. Because water is very important to health, our bodies attempt to maintain the proper fluid and water balance at all times. Consuming too little water can result in water retention. Increasing water intake can actually decrease water retention and bloating. It is especially important to drink water during the summer months.

How much water do I need?
Although individual variation exists, drinking 1/2 your body weight in ounces each day can help you achieve your health goals.

Won’t I feel more bloated and retain more if I drink more water?
Drinking the appropriate amount of water actually reduces water retention and bloating, even during menstruation for women. Since your body is constantly regulating its fluid balance, you can overcompensate by retaining water if you are not drinking enough. Drinking more water can also help you lose those few extra pounds and aid with proper digestion.

What if I’m too busy to keep track of how much water I drink?
Here are a few tips to help you drink the amount of water you need:
- Keep a water bottle that measures fluid ounces at home or at your desk. This way the counting is done for you. All you need to worry about is finishing the bottle between the time you wake up and the time you go to bed. If a 64-oz. bottle appears too much to tackle, try a 32-oz. or 16-oz. bottle and just remember to refill it throughout the day.
- Keep post-it notes on your refrigerator or desk reminding you to drink a glass of water. – Create a buddy system with a family member, friend, or co-worker to make sure you are drinking your water.
- Add lemon, orange, or lime slices to your water to give it flavor.
- Remember to take baby steps and gradually work up.

Vitamins that Can Help with Weight Loss and Management

Below is a list of vitamins that was provided by SpectraCell Laboratories that can help with weight management.

Asparagine – The amino acid increases insulin sensitivity which helps the body store energy Weight management in muscle instead of storing it as body fat.

Biotin – Boosts metabolism by improving glycemic control (stabilizes blood sugar) and lowering insulin, a hormone that promotes fat formation.

Carnitine – Carries fatty acids into the cell so they can be burned for fuel; Helps reduce visceral adiposity (belly fat).

Calcium – Inhibits the formation of fat cells; Also helps oxidize (burn) fat cells.

Lipoic Acid – Improves glucose uptake into cells, which helps a person burn carbohydrates more efficiently.

Chromium – Makes the body more sensitive to insulin, helping to reduce body fat and increase lean muscle.

Vitamin B5 – Taking B5 lowers body weight by activating lipoprotein lipases, an enzyme that burns fat cells.  One study linked B5 supplementation to less hunger when dieting.

Magnesium – Low magnesium in cells impairs a person’s ability to use glucose for fuel, instead of storing it as fat; Correcting a magnesium deficiency stimulates metabolism by increasing insulin sensitivity.  Magnesium may also inhibit fat absorption.

Glutamine – Reduces fat mass by improving glucose uptake into muscle.

Cysteine – Supplementation with this antioxidant reduced body fat in obese patients.

Inositol – Supplementation may increase adiponectin levels.

Vitamin B3(Niacin) – Treatment with B3 increases adiponectin, a weight-loss hormone secreted by fat cells; Niacin-bound chromium supplements helped reduced body weight in clinical trials.

Vitamin A – Enhances expression of genes that reduce a person’s tendency to store food as fat; Reduces the size of fat cells.

Vitamin E – Inhibits pre-fat cells from changing into mature fat cells, thus reducing body fat.

Vitamin D – Deficiency strongly linked to poor metabolism of carbohydrates; Genes that are regulated by vitamin D may alter the way fat cells form in some people.

Vitamin K – Poor vitamin K status linked to excess fat tissue; Vitamin K helps metabolize sugars.

Zinc – Deficiency of zinc reduces leptin, a beneficial hormone that regulates appetite, which is reversed by zinc repletion.

FirstLine Therapy® is a Therapeutic Lifestyle Change (TLC) program that can enhance your health and prevent disease.   FirstLine Therapy® is about making choices every day that will enable you to achieve a long, full, and healthy life. Contact one of our FirstLine Therapy Lifestyle Counselors at Comprehensive Center for Women’s Medicine in Chicago.

Comprehensive Center for Women’s Medicine is located at 1 East Delaware Place, Suite 501, Chicago, Illinois 60611. Phone: 773.435.1150, Website: http://ccwm.com