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Hi <<First Name>>,
 
In this edition of the Nutrition and Wellbeing Clinic newsletter you can find information on:
 

  • Water – how much should you drink?
  • Gluten free diets
  • Making fruit fun for kids
  • A tangy lentil soup recipe
  • In the kitchen with Dr Sue Radd

World Water Day: How Much Water Should You Really Be Drinking?

To celebrate World Water Day (Tuesday 22nd March 2022), we thought we’d dive deeper into the question of water for good health. How many glasses should you actually be drinking each day?

Water has been described as a neglected, unappreciated, and under-researched subject. Interestingly, many scientific papers studying the need for proper hydration are actually funded by the bottled water industry. Either way, it turns out the often quoted “drink at least 8 glasses of water a day” is too generic and has little underpinning scientific evidence.

 

Water your body

The human body is made up of 50-75% water, which forms the basis of blood, digestive juices, urine and perspiration, and is contained in lean muscle, fat and bones. While the body can last weeks without food, it only manages days without water. This should tell you just how important adequate water intake is for your body!

 

Where did the “8 glasses a day” come from?

This recommendation can be traced back to a paper from the 1920’s by Edward F. Adolph, in which the author measured his own urine and sweat, and determined humans lose about 3% of body weight in water per day - this comes out to be about 8 cups. Consequently, for the longest time, water requirement guidelines for humans were based on measurements from this one person!

 

Water and your health

Scientific evidence suggests that not drinking enough water is linked with constipation, overeating, and the development of kidney stones. Amazingly, more recent research also suggests pure water may actually protect against some modern killer diseases!

A Harvard University study tracking 48,000 men found that the risk of bladder cancer decreased by 7% for every extra daily cup of fluid consumed. So, a high intake of water, such as 8 cups a day, may reduce the risk of bladder cancer by about 50 %, potentially saving thousands of lives.

One of the more convincing arguments to drink more pure water (as opposed to any old fluid) comes from research on 20,000 men and women in the Adventist Health Study—about half of whom were vegetarian but all of which generally followed a healthier lifestyle compared to the average American. Those drinking 5 or more glasses of water per day were found to have about half the risk of dying from heart disease compared to those who drank 2 or fewer glasses daily. Importantly, just like in the Harvard study, this protective effect of water was found after adjusting for various other lifestyle factors that can influence results, such as diet and exercise.

 

World Health Organization recommendations

Based on the best evidence to date, authorities such as the World Health Organization recommend between 2 to 2.7 litres of water a day. That’s 8 to 11 cups a day for women, and 10 to 15 cups a day for men. However, their recommendations are for water from all sources, not just beverages. We get about 1 litre of water from food and what our body makes itself. So, this might be translated into a recommendation for women to drink 4 to 7 cups of pure water a day, and men to enjoy 6 to 11 cups (assuming only moderate physical activity at moderate temperatures).

Are you drinking enough water?

Here are a few of our tips to up your dose:
  • Drink 1-2 glasses of water as soon as you wake up and before breakfast
  • Drink before, during, and after exercise
  • Keep water at your workstation
  • Travel with a water bottle handy
  • Drink a glass or two in the early evening
  • Jazz up your water – add some lime, lemon or cucumber slices - or try unsweetened sparkling water

Quote

“Water is the most neglected nutrient in your diet, but one of the most vital”
~ Julia Child

 What’s Cooking – Cookshop Announcement

Whilst we are optimistic with the continued improvement of the Covid-19 situation, we will be monitoring to see how things pan out. As you know most restrictions have been lifted, however, our main priority is to ensure your safety.

We hope to bring back our inspiring and award-wining cookshops in due course and our planned schedule can still be viewed on our webpage
http://nwbc.com.au/cookshops/dates.html

If you currently hold a cookshop ticket, we will contact you directly.

We are not taking bookings at the moment, please contact us on 9899 5208 or manager@nwbc.com.au to register your expression of interest for future cookshops. In the meantime, we continue to bring you content via our website, social media and monthly E-Newsletters.
 

Food Matters with Dr Sue Radd – Gluten Free Diets 

Got tummy problems? Think gluten is the culprit? Not so fast – putting yourself on a gluten free diet is not necessarily healthy and gluten may not be the bad guy causing your issues. Read this short article and speak to your dietitian if you have questions.

https://nwbc.com.au/columns/Gluten-free%20Diets.pdf

Food In Focus – How to Make Fruit Fun for Kids

Struggling to get the little ones to eat fruit? Watch this interview with Dr Sue Radd for some clever and practical ideas:

https://vimeo.com/77661485

Recipe – Tangy Lentil Soup with Silverbeet & Zuchini

This is a delicious Lebanese version of a popular Middle Eastern brown lentil soup to serve as a main meal that even kids will love! Great for making ahead as the flavour continues to improve.  Freeze leftovers in meal sized glass containers for an easy lunch.

https://nwbc.com.au/resources/recipe_lentilsoup.html

In the Kitchen with Dr Sue Radd

Need a super quick Mediterranean meal? Dr Radd shows us a dish that couldn’t be easier, especially if you have pressure cooker. A delicious way to kick off the autumn season. Even young people love to make this meal for themselves – they’ve told us!

https://www.youtube.com/watch?v=Pkq8KZ-B4LI
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