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Mountain Safety Research: Camping, Hiking & Mountaineering Gear
Stoves, Cookware, Tents, Water Filtration, Hydration, Snowshoes, Trekking and Winter Backcountry Poles, and Snow Tools - MSR®
travel  camping  mountain  climbing  tents  stoves  cookware  clothes  snowshoes  water  treatment  hydration  accessories  equipment 
7 days ago by asaltydog
Ask the RD: How Can I Have More Energy and Still Eat Low-Carb? | Nutrition | MyFitnessPal
Vitamin D From a cellular perspective, vitamin D boosts mitochondria — the “batteries” inside our cells that fuel their energy. It also promotes calcium absorption and helps build cells, boost immunity and reduce inflammation. Yet very few foods naturally contain vitamin D; many breakfast cereals, milk and orange juice are fortified with vitamin D — all foods that are either limited or not included in low-carb diets. Good low-carb sources include swordfish, salmon, canned tuna, eggs and sardines. Try including these in your diet more and also going for regular walks outdoors; sunshine helps the body absorb vitamin D.

Magnesium Found in high-carb foods such as beans, whole grains, breakfast cereals, potatoes, rice and legumes, magnesium is required for energy production and regulates protein synthesis and glucose control — all systems that lead to lower energy levels if they’re not functioning properly. Lower-carb foods rich in magnesium include spinach (and other dark leafy greens), almonds, cashews, peanuts, avocado and fatty fish. Adults need between 300–400mg daily, which is why a supplement may be useful if you don’t eat enough of the foods mentioned above.

Choline Best known for its role in brain development, choline also helps build cell membranes, regulate liver function and lower homocysteine levels (high levels in the blood can lead to heart disease and possibly even Alzheimer’s). Pasta, wheat and rice are good sources, but all are high in carbs. Eggs are a great low-carb source, but choline is only found in yolks, so be sure to eat the whole egg. Other good low-carb sources include fish, beef and chicken.

Hydration is key for keeping up energy levels and helping fuel weight loss. Make sure you keep a water bottle on-hand and sip regularly. For an extra energy boost, try adding chia seeds to your water; the powerful seeds contain 10 grams of fiber, 5 grams of protein and 5 grams of omega-3 fatty acids per ounce. They’re also a great source of magnesium.
vitamin  D  magnesium  fiber  micronutrients  choline  flax  seeds  omega-3  fatty  acids  water  hydration  low  carb  carbohydrate 
9 days ago by Michael.Massing
How Much Water Is Too Much Water To Drink in a Day? | Time
The take-home message isn’t that people should drink less water, nor that they should swap out water for other beverages. But for those hoping to stay optimally hydrated, a slow-and-steady approach to water consumption and coupling water with a little food is a more effective method than knocking back full glasses of H2O between meals. “Water is good for you, but you can drown in it too,” Nieman says.
health  water  exercise  hydration  nutrition 
9 days ago by dartagan
Patagonia Nine Trails Backpack 14L
This would be a great pack to have for bike camping and long bike tours. With a hydration pack. Via the Recommendo email newsletter.
bike  bicycling  backpack  hydration  camping 
10 weeks ago by sbw
Deadly Falls in Older Americans Are Rising. Here’s How to Prevent Them. - The New York Times
By Katie Hafner
June 4, 2019

for people over 75, the rate of mortality from falls more than doubled from 2000 to 2016.....The most likely reason is that people are living longer with conditions that in the past they might have died from,” she said. In addition, she continued, older adults are on medications that increase their risk of falling. Women are slightly more likely to fall than men, but men are slightly more likely to die as a result of a fall......“The take-home message is that falls kill,”....
Although the trend is disturbing, falls needn’t be an inevitable part of aging, and they are preventable.......The biggest risk factor for falls that can’t be changed is your age,” said Dr. Elizabeth Eckstrom, a geriatrician at Oregon Health & Science University. “Most of the other risks can be mitigated.”

(1) Exercise!
incorporating exercise into a daily routine....at least 20 minutes a day, combining aerobic and anaerobic exercise. Weight lifting, particularly for strengthening the legs, is a good idea....Tai chi, the Chinese martial art, appears to be an effective way to improve balance. It involves very slow, purposeful movements in coordination with breathing and muscle activity.
(2) Mind your meds
Medications, especially those that help with sleep, can compromise balance. ....benzodiazepines such as Valium and Xanax are especially bad.....“Metabolism slows in older adults, so toxicity to benzos builds up, which can cause dizziness,”.....The same goes for non-benzodiazepines such as Ambien. Sedating antihistamines such as Benadryl and Advil PM are also bad for balance.
(3) Re-accessorize
Eyesight is a crucial component when it comes to falls. Avoid bifocal or progressive lenses when walking outside. “If you’re wearing bifocals and stepping down off a curb, that changes your depth perception,”.......use a single-focus lens for walking outside....Then there’s footwear. Fashion needs to take a back seat to function. “No high heels,”....Anything the foot slides into is a terrible idea, she said: “Avoid cute slide-in sandals.” All shoes should have a back, and a sole with good tread. Slippers, too, can be bad. “Slippers make you slip,”.....Are you too proud to use a cane or walker? Get over it.
(4) Eliminate tripping hazards.
The accumulated clutter of a lifetime can be lethal. Get rid of small scatter rugs in your home, and eliminate extension cords that stretch across a floor.
(5) Early and often to the bathroom.
Hydration is a good way to fight dizziness. Drink plenty of water throughout the day,
aging  footwear  geriatrics  hydration  prevention  quality_of_life  risk_factors  strength_training 
10 weeks ago by jerryking
Man Creates Edible Water “Jelly Drops” to Help...
2 cups juice – Orange juice, grape juice, whatever you want. Fuck, you could even use your favorite blend of tea, or coffee (though coffee, in my experience, needs a little more gelatin to set properly)

Low heat until juice is hot, but before it starts to boil – once you see a bit of bubbles rising, add 2 tablespoons gelatin, and stir gelatin into hot juice until totally dissolved.

Turn off heat

Add another cup and a half of juice (or whatever), stir for another minute or so, then pour into a mold.

You could pour it into ice cube trays, a Tupperware container, or any sort of silicone candy mold.

Cover it, stick in the fridge overnight, and viola~

Bite-sized taste snacks, full of water.

Gelatin is broken down very easily and put to use once in your gut, so it’s fine to eat loads of it, and otherwise you’re just taking mouthfuls of juice… or tea or whatever.

If you want it a bit more sweet, feel free to add sugar or honey to your hot juice… or hot…whatever…

I was pondering about the guy’s electrolytes worked and now I’m paralyzed with the idea of turning Gatorade into jell-o.

Don’t use pineapple juice for this!!! The enzymes break down the gelatin and you’ll be left with soup.

Right on, forgot about that! Kiwi, Pineapple, Figs, Ginger, Guava, and Papaya have an enzyme that flips the bird to gelatin. 

Apple, Grape, Strawberries, Orange, Cherries, Blueberries, Blackberries, Lemons, Peaches, Raspberries, and Cranberries all make great gelatin snacks, though. 
food  juice  jello  toohottocook  hydration 
march 2019 by yarngeek
Opinion | Luke Perry Had a Stroke and Died. I Had One and Lived.
March 5, 2019 | The New York Times | By Kara Swisher, Contributing Opinion Writer.

Kara Swisher was 49 years old, healthy and had none of the conditions--symptoms--like high blood pressure that might predict a stroke...yet she had one after arriving in Hong Kong after a long flight...not hydrating or walking around enough on the long flight to Hong Kong, created what the doctor, who immediately started the treatment of anticoagulant drugs and others, called a “hole in one.”.....The idea of death — the absolute nearness of it — has been ever-present for Kara Swisher. Since her dad died, she's lived her life as if she had no time at all or very little, making the kinds of choices of someone who knew that tomorrow might indeed be her last.

[Stanford University in 2005 by the Apple founder and tech visionary Steve Jobs:

For the past 33 years, I have looked in the mirror every morning and asked myself: “If today were the last day of my life, would I want to do what I am about to do today?” And whenever the answer has been no for too many days in a row, I know I need to change something.

Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life. Because almost everything — all external expectations, all pride, all fear of embarrassment or failure — these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart.]

.....Sometimes {Steve Jobs'] urgency manifested itself in inspiration, sometimes in meanness, sometimes in humor, sometimes in seriousness. But it was always urgent.......[recast in my words...I have both the privilege to live more days on earth and the awareness that those days are limited.

Be tough-minded going forward--Basically, I don’t have the time to be so careless in what I do and I don’t have the time to not to ask the same of you.].........You get this kind of nudge again and again from death. It is, as the Buddhist teacher Frank Ostaseski noted, “a secret teacher hiding in plain sight.” Luke Perry’s death was yet another lesson from that teacher. ....... Mr. Perry’s Dylan McKay, who was given to saying things like, “The only person you can trust in this world is yourself.”
'90s  actors  hydration  Kara_Swisher  Luke_Perry  midlife  mini-stroke  mybestlife  op-ed  tips  speeches  Stanford  Steve_Jobs  strokes  symptoms  television  travel  It's_up_to_me  urgency  long-haul  deaths 
march 2019 by jerryking
Nicotinamide attenuates aquaporin 3 overexpression induced by retinoic acid through inhibition of EGFR/ERK in cultured human skin keratinocytes.
The most common adverse effects that are related to all-trans retinoic acid (atRA) treatment are irritation and dryness of the skin. atRA therapy is reported to impair barrier function as achieved by trans-epidermal water loss (TEWL). Treatment with nicotinamide prior to initiation of atRA therapy provides additional barrier protection and thus reduces susceptibility of retinoic acid. Our previous studies showed that atRA upregulates aquaporin 3 (AQP3) in cultured human skin keratinocytes and fibroblasts. Others have demonstrated that in atopic dermatitis, overexpression of AQP3 is linked to elevated TEWL and that nicotinamide treatment reduces skin TEWL. In this study, we observed that while atRA upregulates AQP3 expression in cultured human skin keratinocytes (HaCaT cells), nicotinamide attenuates the effect of atRA in a concentration-dependent manner. atRA treatment induces EGFR and ERK activation. PD153035, an EGFR inhibitor, and U0126, an ERK inhibitor, inhibit atRA-induced upregulation of AQP3. Nicotinamide also inhibits atRA-induced activation of EGFR/ERK signal transduction and decreases water permeability by downregulating AQP3 expression. Collectively, our results indicate that the effect of atRA on AQP3 expression is at least partly mediated by EGFR/ERK signaling in cultured human skin keratinocytes. Nicotinamide attenuates atRA-induced AQP3 expression through inhibition of EGFR/ERK signal transduction and eventually decreases water permeability and water loss. Our study provides insights into the molecular mechanism through which nicotinamide reverses the side effects of dryness in human skin after treatment with atRA.
hydration  niacin  vita  retinol  aquaporin 
february 2019 by cessationoftime
Niacin and hydration
Many people know about niacin's curious effect of the "hot flush," a feeling of warmth that covers the chest and neck, occasionally the entire body. 

However, many people are unaware of the fact that hydration can block this effect. In fact, many people who were not advised of this will come to the office describing miserable experiences with niacin--hot flushes that last for hours, intolerable itching, etc.--only to experience little or none of these effects with generous hydration. 

The vast majority of the time, two 8-12 oz glasses of water when the hot flush occurs will eliminate the flush within a few minutes. 

Sometimes, the hot flush will occur many hours after taking niacin. Nine times out of ten, this delayed effect is also due to poor hydration. For instance, you might be engrossed in your work and forget to keep up with fluid demands. Or, it may be warm and you've lost fluids through sweating. That's when you begin to feel the hot flush creep up on you. 
niacin  hydration 
february 2019 by cessationoftime

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