Water works

We need water

It is essential for eliminating toxins from the body via the kidneys.

It lubricates the joints.

It is necessary for the efficient functioning of the lungs.

We lose approximately one pint of fluid everyday just by breathing and 99 % of the chemical reactions in our body depend on water.

The quality of our tissues, their performance and their resistance to injury is absolutely dependent on the quality of the water we drink.

If dehydration occurs, temperature suddenly changes and blood is diverted to the skin for emergency cooling and muscles and brain are left short of oxygen to avoid overheating and sustain performance we must drink enough water to sweat.



Hydrating the body

Dehydration may play a role in many chronic health problems, so how do we ensure that the body is optimally hydrate

1. Increase water intake. Drink water at regular intervals throughout the day.

2. Increase fruits and vegetables in the diet as they contain 90 % water.

3. Eat plenty of complex carbohydrates such as fruits, vegetables and whole grains with moderate amounts of protein. Each unit of glycogen is bound with 9 unit of water.

4. Avoid diuretic drinks such as tea, coffee and alcohol. This includes red tea ! This will only further increase the need for water in the body.

Tips for healthy eating in pregnancy

Use fats, oil and sugar sparingly
Focus on healthy fats instead from sources like olive oil, avocados and coldwater fish.

Increase your fibre intake
Constipation can be a painful experience, so include fruits and brans in you diet everyday.

Avoid unsafe food
Steer clear of raw or unpasteurised foods like sushi, seafood and certain cheeses. If in doubt of the hygiene during preparation, don’t eat it and put baby at risk of infection.

Avoid excessive weight gain, but don’t go on diets too
Overweight mothers are at higher risk of pregnancy complications like gestational diabetes and complex labour. But also don’t skip meals or diet at this time as restricting calories can stunt baby’s growth.

Nutrients for vegetarian diet

The following nutrients are generally thought to be low in a vegetarian diet :

Vitamin B12
Sources :
- Fortified food
- Yeast extract
- Fortified vegan margarines
- Fortified Soya milk
- Breakfast cereals
- Microalgae (i.e. spirulina, chlorella and blue-green algae)

Vitamin D
Sources :
- Watercress
- Parsley
- Pulses
- Nuts
- Seeds
- Mushrooms
- Dried fruits
- Potato skin
- Asparagus
- Beetroots
- Oatmeal
- Blackstrap Molasses

Calcium
Sources :
- Nuts
- Seeds
- Pulses
- Dark green leafy vegetables

Protein
Sources :
- Beans
- Pulses
- Quinoa
- Soya base products
- Nuts
- Seeds
- Grains as well as buckwheat

Food sources of antioxidants

Food sources of antioxidants :

Beta-carotene
Sources :
- Red, orange, yellow fruits
- Vegetables

Vitamin C
Sources :
- Fruits
- Vegetables

Vitamin E
Sources :
- Nuts
- Seeds
- Peas
- Broad beans

Selenium
Sources :
- Tuna
- Oyster
- Mushrooms
- Herrings

Zinc
Sources :
- Oysters
- Ginger root
- Lamb
- Pecan nuts
- Dry split peas

Bioflavanoids
Sources :
- Citrus fruits

Anthocyanidins and proanthocyanidins
Sources :
- Berries
- Grapes

Curcumin
Sources :
- Mustard
- Tumeric
- Corn
- Yellow peppers

Lycopene
Sources:
- Tomatoes

Lutein
Sources :
- Fruits
- Vegetables

Eating well in pregnancy

Here, we have compiled the ultimate shortlist of the essential nutrients mums require for a healthy pregnancy. Tuck it and make the best of these nine months !

Calcium
For baby’s strong bones
Sources :
- Fortified cereals
- Tofu
- Diary foods or yoghurt
- Canned sardines or salmon
- Fortified soymilk or orange juice

Vitamin C
To prevent preterm delivery
Sources :
- Broccoli
- Citrus fruits and juices
- Mangoes
- Kiwis
- Bell peppers
- Tomatoes
- Strawberries

DHA (Docosahexaenoic Acid)
To boost brain development
Sources :
- Canola or flax oil
- Tofu
- Coldwater fish like salmon, catfish, sardines
- Pumpkin seeds, walnuts

Protein
For muscles and organ development
Sources :
- Lean cuts of meat like pork and poultry
- Legumes
- Fish
- Tofu

Iron
For red blood cell production
Sources :
- Lean red meat like beef or duck
- Green leafy vegetables like spinach and kale
- Liver
- Tofu
- Bran Flakes

Fibre
For red blood cell production
Sources :
- Whole grains
- Fruits
- Vegetables
- Beans

Folic Acid :
For baby’s growth
Sources :
- Brussels sprouts
- Bran flakes
- Steamed or boiled asparagus / broccoli
- Oranges
- Papayas

4 foods that can raise diabetes risk

1. Sugar-sweetened drinks.
2. Alcoholic beverages.
3. Fast food.
4. Bacon and hot dogs.

First Aid Kits

Commercially available first aid kits available via normal retail routes have traditionally been intended for treatment of minor injuries only. Typical contents include adhesive bandages, regular strength pain medication, gauze and low grade disinfectant.

Specialized first aid kits are available for various regions, vehicles or activities. For example, first aid kits sold through marine supply stores for use in watercraft may contain seasickness remedies. Also, regions where malaria exist require antimalaria drugs, ...

Determining the right commercial kit may be done trough the sources as the EU-website Myfirstaidkit.eu. To make your own special first aid kit, guide books, certain websites (such as CDC.gov) and other literature may be used.


Typical contents

Dressings (sterile, applied directly to wound)
Pads
Sterile eye pads
Sterile gauze pads
Sterile non-adherent pads
Burn dressing (sterile pad soaked in a cooling gel)

Bandages Gauze roller bandages - absorbent, breathable, and often elastic
Elastic bandages - used for sprains, and pressure bandages
Adhesive, elastic roller bandages - very effective pressure bandages or durable, waterproof bandaging
Triangular bandages - used as slings, tourniquets, to tie splints, and many other uses

Adhesive bandages (band-aids, sticking plasters)
Straight adhesive bandages
Moleskin— for blister treatment
Butterfly (knuckle) bandages and wound closure strips

Instruments
Adhesive tape, hypoallergenic
Trauma shears, for cutting clothing and general use
Tweezers
Lighter, for sterilizing tweezers or pliers etc
20-cc syringe with catheter tip for wound irrigation with sterile saline solution
Rubber suction bulb, for clearing the airway of an unconscious patient

Equipment
Personal Protective Equipment (PPE)
Gloves, disposable non-latex
CPR mask or other breathing barrier such as a face shield
Scissors
Eye cup or small plastic cup
Torch (also known as a flashlight)
Instant-acting chemical cold packs
Sterile eye wash (commonly saline)
Sterile saline (used for cleaning wounds where clean tap water is not available, but note that even clean tap water should be converted to normal saline by adding salt)
Swabs, sterile non-woven
Space blanket (lightweight plastic foil blanket, also known as "emergency blanket")
Alcohol rub (hand sanitizer) or antiseptic hand wipes
Thermometer
Penlight

Medication
Antiseptics/antimicrobial
Povidone iodine wipes (use for first-aid disputed)
Benzalkonium Chloride (use for first-aid disputed)
Alcohol pads - used to prep unbroken skin for injections etc. or to disinfect equipment such as thermometers.
Antibiotic pills (use for first-aid disputed)
Antibiotic ointment - single, double, or triple antibiotic ointment in petroleum jelly base (use for first-aid disputed)
Antiseptic/anesthetic ointment, fluid or spray, for example Lidocaine
Anti-fungal cream
Anti-itch ointment
Hydrocortisone cream
Calamine lotion
Painkillers / fever reducers
Acetaminophen
Ibuprofen - anti-inflammatory, often more effective than acetaminophen.
Aspirin
Anti diarrhea medication such as Loperamide Immodium
Oral rehydration salt
Antihistamine
diphenhydramine (brand name Benadryl)
Aloe vera gel - used for a wide variety of skin problems, including burns, sunburns, itching, and dry skin; used as a substitute for triple-antibiotic gel to keep a wound moist and prevent bandages from sticking
Burn gel - a water-based gel that acts as a cooling agent and often includes a mild anesthetic such as lidocaine and, sometimes, an antiseptic such as tea tree oil
Epinephrine auto-injector (brand name Epipen) - often included in kits for wilderness use and in places such as summer camps, to treat anaphylactic shock.
Poison treatments
Activated charcoal
Syrup of ipecac
QuikClot is a hemostatic agent sometimes included in first aid kits, especially military kits, to control severe bleeding.
Tincture of benzoin— improves tape adhesion to skin, toughens cracked skin