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When it comes to living well, everything that we put into our bodies affects our wellness. While most people pay attention to the food that they eat, they may be less conscientious about what they drink. Even if you're eating well, your beverage habits may be having an adverse effect on your diet, your teeth, your heart, and your health.

While alcohol is one of the biggest offenders when it comes to poor drinking choices, sodas, juices, energy drinks, and other beverages all have their downsides as well. If you're looking to improve your health or just preserve your wellness, it would be wise to think about your beverage choices.

Should I Drink Alcohol For My Health?

As we learn more about the effects of alcohol on the body, it becomes clear that there are both benefits and drawbacks to the regular consumption of alcohol. While those with addictive tendencies should forgo alcohol altogether, having a drink or two per day can provide some cardiovascular benefits, though the downsides of alcohol may somewhat outweigh them. If you enjoy the occasional pint or glass, there's little harm in continuing the tradition.

On the other hand, most, if not all of the benefits of alcohol can be sought after from other sources, so there's no reason to drink more alcohol to get more benefits or start drinking if you're not a regular drinker already.

Excess alcohol consumption does have a negative impact on Testosterone Levels. That's because alcohol encourages the conversion of Testosterone into Estrogen. This is one reason why alcoholics tend to be overweight and suffer from gynecomastia, known colloquially as man-boobs. Alcohol suppresses Testosterone and contributes to Low-T.

Are Fruit Juices Healthy?

One of the biggest misconceptions about a healthy diet is that fruit juices are good for you. While apple juice, orange juice, pomegranate juice, and other fruit beverages are better than drinking soda, you have to be careful. Many fruit juices contain more sugar than your average can of pop! Also, many fruit juices have loads of added sugar, such as cranberry juice. Without the added sugar in cranberry juice, most people wouldn't be able to stomach the sour flavor.

When it comes to fruit, eating fruit will always provide better health benefits than drinking fruit juice. A lot of the vitamins and most of the fiber in fruit come from the pulp, which is usually processed out of most juices. Fruit will also help fill your stomach, whereas fruit juices can still leave you hungry. There's nothing wrong with treating yourself to a glass of fruit juice occasionally, or even daily, but be aware that you're better off pairing a nice glass of water with a snack of fruit than relying on fruit juice in your diet.

Limit or Eliminate Sodas From Your Diet

Carbonated, sugary sodas contribute more to the obesity epidemic than almost any other single factor. Not so long ago, sodas were treated like a dessert or a special treat. Now they are a staple of tens of millions of people's lives across America. The average can of soda contains 150-200 caloriesYou'd have to run 13-17 minutes at 6 miles per hour to make up the cost of a single can of soda. That means if you drink four cans of soda per day, you would have to run for about an hour to make up for the calories that you consumed.

Furthermore, our bodies are designed to break down complex nutrients. Simple sugars and carbohydrates are very bad for your teeth because they eat away at enamel and lead to cavities, root canals, and other unfortunate dental mishaps. Even diet sodas can contribute to these risks because the acids in soda are also corrosive.

While Diet Sodas are much healthier for you than regular sodas, you're still better off drinking water. Diet Sodas contain sugar alternatives that can have adverse effects on your digestive tract. Artificial sweeteners make it harder to feel full, which can contribute to overeating. This is because the taste of sugar primes the brain to expect incoming calories. When the body doesn't receive calories from soda, the brain amps up feelings of hunger to compensate.

Do Sodas and Coffees Contribute to Dehydration?

Many people believe that drinking beverages high in caffeine can have a negative effect on hydration levels. While this has been widely accepted for decades, there is little truth in the belief. While caffeine does have some diuretic effects, they are minimal in comparison to the amount of liquid that you consume.

Alcohol, on the other hand, does lead to dehydration. Alcohol suppresses the production of Antidiuretic Hormone (ADH), which significantly increases the amount of liquid evacuated during urination. Any time you do go out to have a few drinks, remember to drink lots of water, and you'll minimize the nasty effects of dehydration on the body, which is one of the prime factors in the dreaded morning-after hangover.

How Much Water Should I Drink Per Day?

The commonly accepted wisdom regarding hydration is that you should drink 64 ounces of water per day to stay hydrated. In reality, you may need to drink quite a bit more water to that to stay hydrated. According to the National Academies of Sciences, Engineering, and Medicine, how much water you need depends on many factors, even your gender. The National Academies suggest that men consume around 15-16 cups of water per day and that women consume 11-12 cups daily.

This, of course, includes water that you absorb as a result of your food intake, but this still means that men need around 12 cups of water per day and women need roughly nine. If you're sick, active, or in a hot climate, you'll need even more! Listen to your body. Chronic dehydration doesn't necessarily lead to feelings of thirst. Often, it presents itself fatigue. If you've been feeling tired lately, you may need to drink more water!

What You Should Know About CoQ10

CoQ10 is one of many new supplements on the market. Our knowledge of the inner workings of the human body has led to new options with regard to health and longevity. CoQ10 is an antioxidant that the human body produces naturally. CoQ10 not only wards off damage from free radicals, but it is also an essential factor in the body's underlying metabolic processes. Though the human body can produce its own CoQ10, there is much evidence that CoQ10 supplementation can be quite beneficial for many people.

As with Vitamin D, Testosterone, and Human Growth Hormone, the human body slowly loses its ability to produce adequate levels of CoQ10 as we grow older, meaning that older patients may benefit significantly from increased CoQ10 consumption through diet or supplementation. There are also many health issues which can deplete reserves of natural CoQ10, such as depression, heart disease, and diabetes.

CoQ10 also has a tremendous risk-reward ratio for patients interested in the nutritional supplement, because the side-effects, if any, are incredibly mild, meaning that there's negligible risk for most patients interested in adding additional CoQ10 to their routine.

Why Do People Take CoQ10?

Many doctors and wellness specialists recommend that their patients increase their CoQ10 consumption for a variety of reasons. Patients are often advised to take CoQ10 as an aspect of their blood pressure maintenance, as CoQ10 can help bring elevated blood pressure down to a healthier range, especially when combined with other changes and treatments.

CoQ10 is often billed as an energy supplement or included in supplemental energy formulations. For patients with low CoQ10 levels, the supplement can provide additional energy, but for patients with normal CoQ10 levels, these benefits are believed to be negligible.

Many doctors prescribe CoQ10 for patients struggling with cardiac conditions or heart failure because there is modest evidence that CoQ10 supplementation can help reduce the risk of major heart events. CoQ10 should never be considered an alternative to other medications but used in conjunction with them.

More research needs to be conducted, but CoQ10 may be beneficial to patients taking statins to control their cholesterol. Some patients experience liver issues, and muscle pain resulting from their statin regimen, and CoQ10 may provide some relief from these medical problems.

One area in which CoQ10 supplementation is particularly exciting is for the treatment of Alzheimer's Disease. This condition has ravaged the minds of millions of patients, and scientists are working hard to find effective means to treat the disease. CoQ10 may have the ability to slow down the advance of Alzheimer's Disease.

CoQ10 is also a candidate for the treatment of a range of other medical ailments. For example, CoQ10 may be useful to prevent or reduce the frequency of migraine headaches. Researchers are also surveying CoQ10 for potential benefits with regard to gum disease, Parkinson's, muscular dystrophy, HIV, cancer, and more.

What is the Recommended Dosage for CoQ10?

Because CoQ10 is an upstart supplement, there are few guidelines regarding its ideal dosage. CoQ10 studies have used a wide range of doses, from as low as 50 milligrams to as much as 1200 milligrams. CoQ10 supplements usually come in 100-200 mg doses. Larger CoQ10 regimens are often split and taken multiple times per day. Talk to your nutritionist or doctor about how much and what formulation will likely benefit you the most for your money.

In order to get the most for your money, you should opt for a CoQ10 supplement that is offered in an oil-based capsule. Powdered CoQ10 has a much lower bioavailability. Furthermore, you should take CoQ10 with meals, not on an empty stomach, because CoQ10 is a fat-soluble nutrient.

Ubiquinol vs. Ubiquinone

There are two primary forms of CoQ10 supplement, Ubiquinol and Ubiquinone. Advertisers will often tout one over the other, but medical trials have shown no appreciable difference in the bioavailability of these two forms of CoQ10. Both are found naturally in the human body. Ubiquinone is the oxidized version of CoQ10 and is converted into Ubiquinol as needed by the body.

Natural Sources of CoQ10

There are lots of ways to increase your intake of CoQ10 naturally, both through meat and vegetable sources. Coldwater fish such as mackerel, sardines, and herring are high in CoQ10, and beef products are also a reliable source for the nutrient. Many vegetables provide CoQ10 as well, such as cauliflower, broccoli, and spinach. Other quality sources include many seeds, nuts, and vegetable oils.

It's worth noting that even quality sources of CoQ10 don't provide the same levels of the nutrient as CoQ10 supplements. For that reason, you likely want to include CoQ10 supplementation even if you are trying to increase your natural absorption of the nutrient.

What Are the Side-Effects of CoQ10

For most patients, there is minimal downside to even aggressive CoQ10 supplementation. Reported CoQ10 Side-Effects include heartburn, nausea, and diarrhea. Of course, as with any supplement, certain at-risk groups should be particularly cautious, such as those struggling with diabetes, liver problems, kidney issues, or heart failure. It's also important to recognize CoQ10's ability to lower blood pressure, and blood sugar, which may not always be ideal.

CoQ10 Dosage of up to 300 mg has the lowest risk of side-effects. Higher levels of supplementation may alter levels of certain liver enzymes. If you are currently on chemotherapy or are taking thyroid treatments or blood thinners, check with a medical professional before including CoQ10 in your daily regimen.

The Ideal Balanced Diet The Reality of Healthy Eating

Dieting sounds like it should be so simple. Eat less, lose weight, right? Well, that's part of it, but it doesn't give you the whole picture regarding how to lose weight. On top of that, there is a right way to eat to be healthy. You can have the most perfectly slim body imaginable, but if you eat the wrong things, your body is still going to suffer. In this article, we're going to talk more about what it really means to eat healthy.

With all of the nutritional guidelines and recommendations out there, it can be really difficult to suss out the reality of eating healthy, because so many are influenced by old, debunked information, and others are trying to sell you on some new diet plan or weight loss regimen. It really is rather difficult to stay current and follow a scientifically proven diet plan.

Defining a Balanced Diet

Before we go further, we should define our terms. What exactly is a balanced diet anyway? A balanced diet is a diet which includes foods from all of the important food groups which is varied enough to provide you with all of the essential minerals and vitamins (micro nutrients) that you need, along with a healthy proportion of the three primary forms of energy: fat, carbohydrates, and protein (macro nutrients).

Carbohydrates Your Body's Immediate Source of Fuel

Carbohydrates get a bit of a bad wrap. This is largely because most Americans get their calories from processed carbohydrates and sugars, which are very bad for us in excess. On the other hand, carbohydrates, when sourced and prepared properly, are vital to maintaining a healthy body. In general, you should be getting around 40-45% of your calories each day from Carbohydrates. The problem is that, since Carbs are so inexpensive to process and load into your foods, and because sugars add so much cheap and easy flavor, too many of us eat way too much of the worst carbs.

In order to live healthier, you should minimize your exposure to foods containing wheat flour and white rice, along with biscuits and bread. There are lots of quality carb sources, such as oats, millets, and brown rice, which fill you up with fewer calories and provide more nutrients and more fiber. There are also lots of quality carbohydrate sources in fruits and vegetables. Beans are a great combination of Carbs and Protein, but you have to be careful with them, because they are calorie-dense.

Eat whole vegetables and fruits. Juices are too easy to break down and spike your blood sugar. Besides corn and potatoes, most other vegetables and fruits are safe for your blood sugar levels. Carbohydrates are your body's main source of Now Fuel, so it's important not to forgo Carbohydrates during your diet, because this will likely leave you tired and exhausted.

Proteins Your Body's Primary Building Blocks

With regard to quantity, you should be getting between thirty and thirty-five percent of your calories from protein. Most people eat too many carbs and not enough protein, which has a negative impact on wellness. Among the many quality sources of protein are beans, veggie sprouts, white meat, eggs, leafy greens, and milk. The body uses protein to build and maintain the body in a myriad of ways, and protein is the primary building block of all human cells. Proteins are also great because they take more energy to break down than carbs, which means that your body burns more calories. Because males have more muscle mass than females, men have a slightly higher need for protein than their counterparts.

There are many people that don't get enough protein. In the United States, 20% of adults 20-70 don't get enough protein. It's suggested that every time you eat, you should be getting at least a small amount of protein from your meal or snack. It's also suggested that, if you crave a late-night snack, that you should opt for something rich in protein and low in carbs, so that your body and brain can use the protein calories to rebuild and restore.

Fats The Body's Energy and Nutrient Storage System

Fats have had it tough over the last fifty years. This is largely due to a mixture of how poorly we understood the science of nutrition in the 70s and 80s, and manipulation by the sugar lobby and other groups that wanted to protect the interests of Big Sugar. The human body thrives when around 20% of its calories are derived from fat.

There are three forms of fat that the body needs: Omega-3 Fatty Acids, MonoUnsaturated Fat, and Polyunsaturated Fat. Omega-3 Fatty Acids are highly beneficial to the heart and cardiovascular system, and a whole lot of people don't get enough of it. Good sources of these fatty acids are sunflowers, walnuts, flaxseed, trout, tuna, and salmon.

Trans-Fats should be entirely avoided if at all possible, and have been linked to a host of negative health effects. Saturated fat (obtained mostly from full-fat dairy, poultry, and red meat) does serve a necessary purpose but should be eaten rather sparingly.

There is still some debate regarding vegetable oils vs. animal fats, but as of today, the general consensus is that vegetable fats are healthier for you than animal fats. Beyond that, cold-pressed vegetable oils are preferable over hot-pressed oils. Cold-pressed oils have a higher nutrient content, and are generally better for you.

How to Get Your Vitamins and Minerals

Micro nutrients are incredibly important, and we are best served by eating a wide variety of foods to meet our nutritional needs. Minerals don't break down easily, and can be absorbed easily through the consumption of animal products, as well as fully-cooked vegetables and fruits. Vitamins are a bit more finicky, however.

Vitamins are organic compounds, which means that they are much more sensitive to temperature and processing. Vegetables, fruits, and nuts are excellent sources of Vitamins, and you should include raw or lightly-cooked vegetables into your diet regime in order to get the highest nutrient-volume. There are many foods which will provide greater nutritional variety when fully cooked, such as onions and tomatoes. There's no exact science here, just mix fresh and cooked fruits and vegetables to provide yourself with the largest bouquet of nutrients. It's generally recommended to eat four servings of fruit daily, and 3-4 servings of vegetables daily.

One Last Note, Drink Lots of Water!

The human body thrives when it has access to adequate amounts of water. Our bodies are comprised of mostly water, and bad things happen when the body has to hoard the water that it has, rather than use it for filtration, circulation, and other necessary functions. If you don't drink enough water, this contributes (perhaps ironically) to fluid retention, along with increased acidity. Six to eight full glasses of water per day is still a great rule of thumb, though you can expect to absorb some water through your diet. Drink more water if you drink alcohol or sodas, because both of these beverages reduce your hydration.