Boy, I am so thirsty, I think I am going to get to drink. 00:00:01.36\00:00:04.03 You know, being hydrated is so important for our health 00:00:04.07\00:00:08.90 and yet, most people don't drink to be hydrated. 00:00:08.94\00:00:12.21 They drink for other reasons. 00:00:12.24\00:00:14.71 Um! Toasted marshmallow, caramel chocolate, 00:00:20.02\00:00:23.99 cookies and creams, some more, pinkity drinkity, oh, 00:00:24.02\00:00:28.72 white chocolate drizzle... Welcome to Candy Club Cafe. 00:00:28.76\00:00:32.29 Can I get a water, please? 00:00:32.33\00:00:34.03 Whats ya drinking? It's a good question. 00:00:53.35\00:00:56.02 Hopefully by the end of the program today 00:00:56.05\00:00:58.05 your answer will be a little different. 00:00:58.09\00:00:59.85 I want to give you guys a little realization of how much 00:00:59.89\00:01:03.73 we Americans love our drinks. 00:01:03.76\00:01:06.23 Across the globe United States continues to be a leader 00:01:06.26\00:01:10.07 in the beverage industry and beverage consumption. 00:01:10.10\00:01:13.13 Just a couple of years ago the non-alcoholic drink revenue 00:01:13.17\00:01:17.21 in United States amounted to 450 billion dollars. 00:01:17.24\00:01:23.35 Soft drink sales accounted for almost $300 billion dollars. 00:01:23.38\00:01:28.05 Fifty percent American adults 61% of American children 00:01:28.08\00:01:33.49 consume soda or sugary beverages every single day. 00:01:33.52\00:01:37.99 Those numbers are actually down from 20 years ago, 00:01:38.03\00:01:41.53 yeah, 20 years ago 62% of the American adults and 80% of 00:01:41.56\00:01:46.70 American children drank sugary drinks daily. 00:01:46.74\00:01:50.41 In comparison, the alcoholic drink revenue is 00:01:50.44\00:01:53.38 around 305 Billion. 00:01:53.41\00:01:55.34 From soft drinks and fruit juices to diet beverages 00:01:55.38\00:01:59.65 and alcohol, coffee, The United States beverage market is 00:01:59.68\00:02:04.25 a profitable one indeed. 00:02:04.29\00:02:06.29 With all that drinking we are doing you think we would all be 00:02:06.32\00:02:09.89 more than adequately hydrated. 00:02:09.92\00:02:11.89 It turns out that it's not necessarily the case. 00:02:11.93\00:02:15.26 Worldwide population surveys estimate that more than 50% 00:02:15.30\00:02:19.60 of people drink less than recommended and as a result, 00:02:19.63\00:02:22.77 we're in this marginal under-hydrated state. 00:02:22.80\00:02:27.18 Our bodies make adaptive changes to this state of marginal 00:02:27.21\00:02:30.98 under-hydration and these changes can affect multiple 00:02:31.01\00:02:34.85 physiological systems and may promote their deterioration. 00:02:34.88\00:02:38.72 Under-hydration has been linked with an increased risk of 00:02:38.75\00:02:42.99 adverse health outcomes. 00:02:43.02\00:02:44.49 Perhaps this is because we are drinking the wrong things 00:02:44.53\00:02:47.56 to promote optional functioning. 00:02:47.60\00:02:49.73 Based on sales coffee and alcohol are among Americas 00:02:49.76\00:02:53.47 favorite beverages. 00:02:53.50\00:02:54.84 The first question I'm going to as is... 00:02:54.87\00:02:57.11 How does alcohol affect us? When we drink these drinks 00:02:57.14\00:03:01.01 the brain thinks it is having a good time 00:03:01.04\00:03:03.01 but is the body having a good time too? 00:03:03.04\00:03:05.38 Well, your brain may think your body's have a good time 00:03:05.41\00:03:09.65 for a short while because it actually makes people feel 00:03:09.68\00:03:12.95 more relaxed, right, and so people who are... 00:03:12.99\00:03:15.99 That oftentimes we will use caffeine and alcohol, 00:03:16.02\00:03:19.93 to an upper and a downer right, to relax you and 00:03:19.96\00:03:23.00 to stimulate you, to relax you, to stimulate you. 00:03:23.03\00:03:25.37 So there's a vicious cycle that people get into. 00:03:25.40\00:03:28.50 So, many of my patients are very eager to keep drinking 00:03:28.54\00:03:33.38 the wine they said, oh doctor, my wine is so good for you 00:03:33.41\00:03:38.25 and he said how many glasses are you drinking? 00:03:38.28\00:03:40.62 Oh, I drink with each meal, okay and sometimes two 00:03:40.65\00:03:46.12 because more is better. So interestingly in the last 00:03:46.15\00:03:51.39 10 years we have scientific evidence that alcohol increases 00:03:51.43\00:03:57.73 breast cancer. And now the recommendation guideline is 00:03:57.77\00:04:04.04 no more than one glass of an alcoholic beverage for a female. 00:04:04.07\00:04:09.24 But then I talk to my patients and I said you know, 00:04:09.28\00:04:13.62 this is data, this is a large research. 00:04:13.65\00:04:17.79 What happened if you are one of the minority that because of 00:04:17.82\00:04:24.16 drinking one glass will get cancer. 00:04:24.19\00:04:27.93 And now imagine what happens with your lining 00:04:27.96\00:04:31.93 of the esophagus? What happens with your stomach? 00:04:31.97\00:04:35.07 You know stomach cancer is associated with alcohol. 00:04:35.10\00:04:38.07 What happens with your pancreas, my patients drink a lot of beer 00:04:38.11\00:04:44.01 they have triglycerides that are very high and those 00:04:44.05\00:04:47.85 triglycerides really cause inflammation. 00:04:47.88\00:04:50.09 So, alcohol is not your friend. 00:04:50.12\00:04:54.06 Triglyceride levels are usually tested along with 00:04:54.09\00:04:58.23 blood cholesterol levels. 00:04:58.26\00:04:59.79 They are a type of fat in the blood, we can have elevated 00:04:59.83\00:05:03.10 triglycerides from too much fat in the diet, 00:05:03.13\00:05:05.60 insulin resistance, leaky gut, from elevated blood sugar, 00:05:05.63\00:05:10.31 too much sugar in the diet, or from drinking alcohol 00:05:10.34\00:05:13.58 and other sweet drinks. 00:05:13.61\00:05:14.94 It's interesting to know that observational study's 00:05:14.98\00:05:17.68 have seen higher consumption of sugar sweetened beverages 00:05:17.71\00:05:20.98 and that's linked to greater cardiovascular disease risk. 00:05:21.02\00:05:24.59 And this could be related to their impact on blood lipids. 00:05:24.62\00:05:29.12 For 12 years researchers collected data from almost 6,000 00:05:29.16\00:05:32.89 people middle aged or older who were of European decent. 00:05:32.93\00:05:36.63 The researchers were looking to see how drinking different 00:05:36.67\00:05:40.40 types of beverages may contribute to the changes 00:05:40.44\00:05:43.00 in people's triglycerides and cholesterol levels. 00:05:43.04\00:05:45.94 The researchers adjusted for other factors that are known 00:05:45.97\00:05:49.91 to affect cholesterol and triglyceride like obesity. 00:05:49.94\00:05:53.85 Your overall diet quality, physical activity, 00:05:53.88\00:05:57.22 alcohol intake, use of cholesterol lowering drugs, 00:05:57.25\00:06:00.79 stuff like that. 00:06:00.86\00:06:02.39 What the researchers found was that middle aged 00:06:02.42\00:06:05.06 and older adults who drank sugary beverages daily 00:06:05.09\00:06:09.03 were at greater risk for developing abnormal cholesterol 00:06:09.06\00:06:13.27 and triglyceride levels compared with those who rarely drank 00:06:13.30\00:06:16.81 those beverages. 00:06:16.84\00:06:18.17 Those who drink sugary beverages had a 98% higher chance 00:06:18.21\00:06:23.04 of developing low HDL cholesterol, 00:06:23.08\00:06:25.98 that's the healthy cholesterol and a 53% greater chance 00:06:26.01\00:06:30.25 of developing high triglycerides. 00:06:30.29\00:06:33.72 What they found was just drinking one sugary beverage 00:06:33.76\00:06:37.86 a day compared with those who didn't had higher levels 00:06:37.89\00:06:41.56 of unhealthy fats which can Increase the risk of 00:06:41.60\00:06:44.50 heart disease. 00:06:44.53\00:06:45.87 Now we don't immediately think that our drinks affect 00:06:45.90\00:06:48.47 our cholesterol and triglyceride levels 00:06:48.50\00:06:50.77 but they do. Next, we're going to look at how what we drink 00:06:50.81\00:06:54.74 can affect pain and the brain. 00:06:54.78\00:06:57.41 A lot of times, patients before they got into my clinic 00:06:57.45\00:07:01.35 would self-medicate their pain with alcohol and 00:07:01.38\00:07:05.35 other substances. In pain management we really encourage 00:07:05.39\00:07:08.79 our patients to stay away from alcohol if possible 00:07:08.82\00:07:12.56 and if they do use alcohol, strictly in very low amounts. 00:07:12.59\00:07:16.97 And when they are on pain medications, 00:07:17.00\00:07:19.20 they are not supposed to combine alcohol and Opioid 00:07:19.23\00:07:22.37 pain medications together because they can 00:07:22.40\00:07:24.07 interact with each other in a very dangerous way 00:07:24.11\00:07:26.54 and cause repertory depression. 00:07:26.57\00:07:29.18 But just beside that, alcohol in and of itself can 00:07:29.21\00:07:32.98 Be very pro-inflammatory and we're trying to reduce 00:07:33.01\00:07:38.49 inflammation in our patients and reduce their pain 00:07:38.52\00:07:40.82 because it's pro-inflammatory for everyone. 00:07:40.86\00:07:42.86 With alcohol there are several factors that come into play 00:07:42.89\00:07:46.13 here, first of all, it is a depressant so one of the big 00:07:46.16\00:07:50.63 effects is that it binds to the GABA receptor which overall 00:07:50.67\00:07:54.94 slows down brain function and so that's why the more alcohol 00:07:54.97\00:08:00.38 you use, the more every- thing just slows down 00:08:00.41\00:08:03.31 as far as someone's capacity to think and to act and 00:08:03.35\00:08:06.65 they even start staggering around eventually 00:08:06.68\00:08:08.65 but even low levels of alcohol consumption, like one drink 00:08:08.68\00:08:12.69 for example. This can start to in a subtle way impair 00:08:12.72\00:08:16.66 the frontal lobe function which is the logical part 00:08:16.69\00:08:19.49 of your brain and so they find that even if somebody 00:08:19.53\00:08:23.87 has fine coordination, their ability to drive, 00:08:23.90\00:08:27.74 even after one drink is impaired not because of the coordination 00:08:27.77\00:08:31.47 so much as because of the judgment. 00:08:31.51\00:08:33.44 Their not making wise decisions because their frontal lobes 00:08:33.48\00:08:37.21 are impaired because it is a depressant can predispose 00:08:37.25\00:08:40.72 people actually to depression. 00:08:40.75\00:08:42.08 And then the interesting thing is, even though a lot of people 00:08:42.78\00:08:46.59 with anxiety will use alcohol to calm them down 00:08:46.62\00:08:49.39 it will trigger rebound anxiety and the anxiety disorder 00:08:49.42\00:08:53.19 will actually worsen, so it also predisposes to a lot of 00:08:53.23\00:08:58.20 anxiety problems, ADHD is definitely going to be worsened 00:08:58.23\00:09:02.67 with alcohol as well. 00:09:02.70\00:09:04.61 One study found that around 42% of adults with ADHD 00:09:04.64\00:09:10.28 reported drinking at least five to six alcoholic beverages 00:09:10.31\00:09:14.02 every time they drink., that's called binge drinking. 00:09:14.05\00:09:17.79 Alcohol in the short term may appear to be a solution 00:09:17.82\00:09:21.52 to the restlessness and anxiety that are often associated 00:09:21.56\00:09:25.39 with ADHD but over a prolonged period of time they can actually 00:09:25.43\00:09:30.20 intensify symptoms. 00:09:30.23\00:09:31.57 People may think that alcohol is helping them cope 00:09:31.60\00:09:35.17 but this is not the case, because long-term alcohol use 00:09:35.20\00:09:39.77 is associated with difficulties in memory, in decision-making, 00:09:39.81\00:09:43.91 and cognition. 00:09:43.95\00:09:46.15 It can definitely be improved by lifestyle intervention 00:09:46.18\00:09:50.19 and there's certainly a wide degree of ADHD symptoms 00:09:50.22\00:09:56.12 and some people have it very severely and other people 00:09:56.16\00:09:58.29 not so severely but there are a lot of things we can do 00:09:58.33\00:10:02.06 from a lifestyle standpoint especially having the routine, 00:10:02.10\00:10:05.70 the structure, lots of exercise, making sure you are getting 00:10:05.73\00:10:09.30 a good night's sleep, and then certain nutrients that will 00:10:09.34\00:10:13.34 often help to make your brain basically, functions better 00:10:13.38\00:10:17.55 and be able to focus more easily. 00:10:17.58\00:10:18.91 To the best of our knowledge today the amount of alcohol 00:10:18.95\00:10:21.82 that is good for your brain is alcohol directly, 00:10:21.85\00:10:26.15 as a substance, zero. 00:10:26.19\00:10:27.82 When they are free from it, actually the frontal lobe 00:10:27.86\00:10:32.59 can think better, they can process things better 00:10:32.63\00:10:35.56 they don't need that drink at night to sleep. 00:10:35.60\00:10:38.00 It's the social aspect of it, the stress reduction part of it, 00:10:38.03\00:10:42.70 are there other ways you can stress reduce? 00:10:42.74\00:10:44.41 I think so, dance, sing, talk, laugh, play musical instruments, 00:10:44.44\00:10:50.35 play Sudoku, no, I hate Sudoku, so other things. 00:10:50.38\00:10:53.55 Spend time with family. 00:10:53.58\00:10:55.02 Spend time with family, so those are important things 00:10:55.05\00:10:57.69 and when they talk about Mediterranean studies in 00:10:57.72\00:11:00.59 alcohol, are you not missing something else about Mediterranean area? 00:11:00.62\00:11:04.16 The social aspects, we just came from a trip to Italy, 00:11:04.19\00:11:07.16 just walking in Tuscan is a stress-reducing, not divine. 00:11:07.20\00:11:12.23 You know, I think a walk-in Tuscany would set me up just 00:11:12.27\00:11:16.40 fine. It's been estimated that approximately two billion people 00:11:16.44\00:11:21.24 worldwide drink alcohol on a daily basis but being 00:11:21.28\00:11:25.61 part of the crowd doesn't make it the best choice for us. 00:11:25.65\00:11:29.08 So, with alcohol there is several factors that 00:11:29.12\00:11:32.09 come to play here. First of all, it is a depressant 00:11:32.12\00:11:35.22 so one of the big effects is that it binds to the 00:11:35.26\00:11:40.13 GABA receptor which overall slows down brain function. 00:11:40.16\00:11:43.97 If we start intaking things like alcohol or even caffeine, 00:11:44.00\00:11:49.57 this can be very detrimental to our mental health. 00:11:49.60\00:11:52.17 On the other hand, if we're drinking plenty of water, 00:11:52.21\00:11:54.54 staying well hydrated, that affects it in a 00:11:54.58\00:11:56.54 very positive way. 00:11:56.58\00:11:57.91 Caffeine and alcohol both dehydrate the body 00:11:57.95\00:12:01.35 and so again, when your body is dehydrated, 00:12:01.38\00:12:05.15 it does not function as well. 00:12:05.19\00:12:07.39 It does not protect itself as well, 00:12:07.42\00:12:10.13 both immune-wise and mechanical wise. 00:12:10.16\00:12:14.46 Most people know too much alcohol can damage your liver 00:12:14.50\00:12:18.83 but did you know, it's not good for the gut either. 00:12:18.87\00:12:22.54 Alcohol drinking causes changes to occur in the community 00:12:22.57\00:12:27.44 of microbes in our gut, the gut microbiota that we 00:12:27.48\00:12:30.88 about in the previous session? 00:12:30.95\00:12:32.71 These changes can affect us in a number of ways 00:12:32.75\00:12:36.15 Scientists are saying that based on the data, 00:12:36.18\00:12:38.55 the changes that alcohol makes to the gut microbiome, may 00:12:38.59\00:12:42.59 explain our reward-seeking behaviors, they explain our 00:12:42.62\00:12:46.70 increased anxiety, depression, cravings even. 00:12:46.73\00:12:50.30 They've also associated it with higher rates of psychiatric 00:12:50.33\00:12:53.64 disorders, so drinking alcohol disrupts the community 00:12:53.67\00:12:57.84 of gut microbes. Not surprising, if you want to sterilize 00:12:57.87\00:13:00.91 something, you pour alcohol on it, alcohol kills bacteria, 00:13:00.94\00:13:05.41 alcohol also at least transiently disrupts the 00:13:05.45\00:13:09.52 gut lining, your GI border causing Leaky Gut within 00:13:09.55\00:13:13.76 thirty minutes of drinking an alcoholic drink. 00:13:13.79\00:13:15.79 This leaky gut allows substances in the gut 00:13:15.82\00:13:19.36 to translocate into the blood that are toxic to us 00:13:19.39\00:13:23.03 driving inflammation. We talked about leaky gut 00:13:23.06\00:13:26.40 in another program also so, I hope you can 00:13:26.43\00:13:28.17 watch that one too, super important topic. 00:13:28.20\00:13:31.17 But on top of that the liver is also involved in this 00:13:31.24\00:13:35.34 alcohol/gut/brain connection as a result of drinking alcohol 00:13:35.38\00:13:39.85 the liver releases pro-inflammatory molecules 00:13:39.88\00:13:43.25 that travel back to the gut and disrupt the microbes 00:13:43.28\00:13:46.65 even more. Talk about stirring up the hornet's nest. 00:13:46.69\00:13:51.29 And that in fact is a disruption in the neural circuits 00:13:51.33\00:13:55.40 and can affect brain function which can even increase 00:13:55.43\00:13:59.03 alcohol intake so you drink more and making the 00:13:59.07\00:14:02.00 inflammation and gut leakage worse. 00:14:02.04\00:14:03.94 Alcohol messes with the micro- biome in the mouth too, 00:14:03.97\00:14:08.74 you may think that your mouth is clean because you 00:14:08.78\00:14:11.21 brushed your teeth after your last meal but your mouth is 00:14:11.25\00:14:14.28 anything but sterile and a healthy-mouth micro-biome 00:14:14.32\00:14:18.19 is really important for healthy teeth and gums and also 00:14:18.22\00:14:22.09 for total body health, just as alcohol can alter our gut 00:14:22.12\00:14:26.06 microbiome unfavorably, it can do the same in the mouth. 00:14:26.09\00:14:29.56 For example, studies have shown that certain bacteria that 00:14:29.60\00:14:34.60 promote cavities are increased with drinking alcohol 00:14:34.64\00:14:37.77 even alcohol-based mouthwashes, I am not a fan of it 00:14:37.81\00:14:41.28 for this very reason. 00:14:41.31\00:14:42.64 We think the best way to combat bad breath and improve 00:14:42.68\00:14:46.05 with oral hygiene is by using these strong sanitizing 00:14:46.08\00:14:49.55 mouthwashes. The more powerful and astringent the better for 00:14:49.58\00:14:54.09 fresh minty breath, right? Unum. 00:14:54.12\00:14:56.66 The kind of bacteria that can cause bad breath 00:14:56.69\00:15:00.00 likes to burrow in your gums which breaks down tissue 00:15:00.03\00:15:04.03 and causes your gums to bleed. 00:15:04.07\00:15:05.47 What naturally keeps these bad bacteria down is having enough 00:15:05.50\00:15:10.01 of the good bacteria, that's what keeps these bad breath 00:15:10.04\00:15:13.54 bacteria in check. You don't want to kill them off or 00:15:13.58\00:15:16.48 or imbalance a healthy oral microbiome 00:15:16.51\00:15:19.01 Actually drinking alcohol though probably the most common reason 00:15:19.05\00:15:23.59 given for drinking wine specifically is because 00:15:23.62\00:15:26.76 it's good for your heart, isn't it? 00:15:26.79\00:15:29.76 The resveratrol, you know, I know the studies 00:15:29.79\00:15:34.00 who are sponsored by the winery's that show the benefit 00:15:34.03\00:15:38.33 of alcohol, yes, they're beneficial because resveratrol 00:15:38.37\00:15:42.77 are in grapes. Or if they will talk about resveratrol, 00:15:42.80\00:15:46.31 the substance that truly has been shown to have effect 00:15:46.34\00:15:50.28 on longevity and is being studied further is found on 00:15:50.31\00:15:54.55 skin of grapes, so why not grapes? 00:15:54.58\00:15:57.25 Because the amount of resveratrol that you need to get 00:15:57.29\00:15:59.95 to be beneficial and salutary to you is basically a crate 00:15:59.99\00:16:03.76 of wine bottles and that would kill you before it helps you. 00:16:03.79\00:16:07.43 So we really have to friend this conversation 00:16:07.46\00:16:10.30 and say let's not romanticize something that you like. 00:16:10.33\00:16:15.14 As we spoke before, people love hearing good news about their 00:16:15.17\00:16:18.67 bad habits, or about their habits period and we create 00:16:18.71\00:16:21.98 science around it. Ha! 00:16:22.01\00:16:24.25 So true. We romanticize the things we like 00:16:24.28\00:16:27.78 whether they're good for us or not. 00:16:27.82\00:16:30.22 The next topic is our diet and sugar-free drinks. 00:16:30.25\00:16:35.56 You know one of the foods or products that I'm most against 00:16:35.59\00:16:39.19 and strongly advise my patients against using is 00:16:39.23\00:16:43.23 artificial sweeteners because they devastate the microbiome 00:16:43.26\00:16:49.14 and so artificial sweeteners big time problem. 00:16:49.17\00:16:52.97 In fact, when my children were growing up on the island of Guam 00:16:53.01\00:16:56.85 there was always soda available everywhere okay and 00:16:56.88\00:17:02.02 we'd go to a party and there was a big old things of soda 00:17:02.05\00:17:05.42 for you so I...my kids every once in a while, 00:17:05.45\00:17:09.16 cause we never have sodas at home, they would come and say 00:17:09.19\00:17:11.46 can we have a soda, and I go no, I'm sorry honey you can't. 00:17:11.49\00:17:14.40 She said what about a diet soda, there's no sugar in it at all? 00:17:14.43\00:17:18.83 And I said honey, I'd rather you have a regular sugar soda 00:17:18.87\00:17:22.30 than a diet soda without any sugar because at least sugar 00:17:22.34\00:17:26.81 is real, the body can metabolize it whereas the artificial sugars 00:17:26.84\00:17:31.81 are really toxic to the body regardless of what they say. 00:17:31.85\00:17:36.15 I'm promoting diabetes risks, promoting insulin resistance, 00:17:36.18\00:17:40.42 promoting inflammation in the body. 00:17:40.46\00:17:43.12 Devastate the gut microbiome, no thank you. 00:17:43.16\00:17:47.16 You see the problem is that we thought that because sugar 00:17:47.20\00:17:50.23 substitutes don't have any calories, or carbs, 00:17:50.27\00:17:54.14 they were a free ride so we drink them to lose weight, 00:17:54.17\00:17:57.54 keep our blood sugar down. But what research has actually 00:17:57.57\00:18:01.14 shown is that they increase our waist size and our risk of 00:18:01.18\00:18:05.81 Type II diabetes and they are not hydrating us. 00:18:05.85\00:18:09.65 And I see a lot of people because I'm looking in the 00:18:09.68\00:18:12.99 mouth again all the time, I'm seeing a lot of people 00:18:13.02\00:18:15.12 are dehydrated and on my sheet that they come in with on a new 00:18:15.16\00:18:20.40 patient I have, how much water are you drinking? 00:18:20.43\00:18:22.56 You would be surprised how many people put one glass a day 00:18:22.60\00:18:25.90 and they think that's normal and then they wonder why they start 00:18:25.93\00:18:29.10 having all the...Why are they here to see me 00:18:29.14\00:18:30.87 in the first place, okay, it involves that problem. 00:18:30.91\00:18:34.74 Because they are dehydrated and I think we already 00:18:34.78\00:18:37.91 mentioned this but dehydration can come up as fatigue. 00:18:37.95\00:18:43.45 You'll say you are fatigued, you don't think it's dehydration 00:18:43.49\00:18:47.59 but it can be. 00:18:47.62\00:18:49.12 You know just to touch on the Opioid pain medication 00:18:49.16\00:18:54.40 side effects once again, the number one side effect 00:18:54.43\00:18:58.30 of Opioid pain medication is constipation and the best way 00:18:58.33\00:19:02.00 to prevent that and treat that is to stay well hydrated. 00:19:02.04\00:19:05.47 And we tell our patients that when they ask us, 00:19:05.51\00:19:10.78 well, how much water should I drink? 00:19:10.81\00:19:12.15 We tell them take your body weight in pounds and 00:19:12.18\00:19:16.22 divide that by two and that's how many ounces of water 00:19:16.25\00:19:18.69 you should drink every day. 00:19:18.72\00:19:20.66 In addition, water is really helpful for treating 00:19:20.69\00:19:24.63 chronic pain. Now when people are having joint pain, 00:19:24.66\00:19:28.13 muscle aches, a lot of times it is because they are a bit 00:19:28.16\00:19:30.80 dehydrated and when people become better hydrated 00:19:30.83\00:19:34.44 they see a lot of those aches and pains go away, 00:19:34.47\00:19:36.67 everything works better in our bodies when we are hydrated. 00:19:36.71\00:19:39.91 So we need to make sure we are well hydrated to make sure 00:19:39.94\00:19:41.98 we are eliminating toxins and keeping our body systems 00:19:42.01\00:19:44.48 you know, the majority of our body is water... 00:19:44.51\00:19:46.28 You know as human beings we're more water than tissue 00:19:46.31\00:19:49.68 we're about 70 to 75% water and most of our biochemical 00:19:49.72\00:19:55.89 processes rely on water as a substrate for things to happen 00:19:55.92\00:20:02.00 and over a period of time with our busy lives, we've completely 00:20:02.03\00:20:07.70 forgotten to hydrate ourselves. 00:20:07.74\00:20:09.67 And this actually becomes very obvious and relevant we age, 00:20:09.70\00:20:15.44 when we grow older because the cells in our bodies 00:20:15.48\00:20:18.75 are not able to maintain enough water inside them for these 00:20:18.78\00:20:22.65 important biochemical processes to occur and we don't have a 00:20:22.68\00:20:26.35 very symptom or manifestation of dehydration, it can be very 00:20:26.39\00:20:33.86 very subtle. There have been studies that have been done 00:20:33.90\00:20:37.43 that showed when people are even mildly dehydrated 00:20:37.47\00:20:40.50 they have lack of focus and attention that their memory 00:20:40.54\00:20:43.71 gets affected, that their balance gets affected, 00:20:43.74\00:20:46.71 their vision gets affected, and these small little 00:20:46.74\00:20:49.68 these small little problems in our processing of information 00:20:49.71\00:20:52.71 and the way we interact over time can actually slow down 00:20:52.75\00:20:56.08 our brain, it can actually completely change our 00:20:56.12\00:20:58.69 patterns of how we deal with problems, how we deal with 00:20:58.72\00:21:01.19 each other just because we were dehydrated. 00:21:01.22\00:21:03.86 When people are dehydrated that can be very detrimental 00:21:03.89\00:21:08.26 anyways but some studies have shown that your attention 00:21:08.30\00:21:13.00 really goes down. You have a hard time thinking clearly 00:21:13.03\00:21:16.54 and making good decisions, paying attention when 00:21:16.57\00:21:19.24 you are not well hydrated. And that's one of the concerns 00:21:19.27\00:21:21.94 I have with caffeine, you know caffeine actually really 00:21:21.98\00:21:25.45 impairs the body's ability to stay hydrated because it is 00:21:25.48\00:21:29.58 a diuretic so you might feel like you are drinking 00:21:29.62\00:21:32.39 plenty of fluid and your urine might even be clear 00:21:32.42\00:21:35.59 and everything but that doesn't mean you are truly 00:21:35.62\00:21:38.16 well-hydrated. The other factor with caffeine is that it 00:21:38.19\00:21:43.83 actually reduces the amount of blood going to the brain so even 00:21:43.87\00:21:48.40 two cups of coffee will restrict the blood flow to the brain 00:21:48.44\00:21:52.44 by about 30% and at the same time it is actually telling 00:21:52.47\00:21:55.98 your brain works harder, work faster, and it's kind of like 00:21:56.01\00:21:59.85 having a horse and you're hanging the horse, you're saying 00:21:59.88\00:22:04.22 run faster, run harder, but I'm going to give you less 00:22:04.25\00:22:06.52 water and less food to do that, eventually that horse 00:22:06.55\00:22:09.89 is going to get tired out, right? 00:22:09.92\00:22:11.26 And that's exactly what we do to our brain cause we're 00:22:11.29\00:22:13.76 whipping our brains saying work harder, work faster but 00:22:13.80\00:22:16.30 I'm going to give you less oxygen and less nutrients 00:22:16.33\00:22:18.83 because that's what the blood carries to the nerve cells, 00:22:18.87\00:22:21.40 right, to do so what happens to our brain eventually? 00:22:21.44\00:22:24.37 Eventually, our brain gets tired out and that's actually what 00:22:24.41\00:22:27.51 the studies show, the longer we use caffeine, 00:22:27.54\00:22:30.05 the more energy levels actually go down we become more and more 00:22:30.08\00:22:35.52 depleted and we start losing the capacity to bounce 00:22:35.55\00:22:39.09 back the way we once had. 00:22:39.12\00:22:41.02 Whoa, did you catch that? 00:22:41.06\00:22:43.83 Reduction of blood flow to the brain. 00:22:43.86\00:22:46.36 That is crazy. 00:22:46.39\00:22:47.73 And I don't know where it became normal to have caffeine 00:22:47.76\00:22:52.13 where you constantly have your sympathetic, 00:22:52.17\00:22:54.64 it's a sympathetic stimulant so what you're doing is you're 00:22:54.67\00:22:57.61 constantly setting your body in a stress environment 00:22:57.64\00:23:02.44 constantly, the caffeine sets your stress system going 00:23:02.48\00:23:06.78 and if you are constantly keeping yourself drinking 00:23:06.82\00:23:09.42 caffeine, you have your sympathetic nervous system 00:23:09.45\00:23:12.59 turned on all the time, you have your stress system 00:23:12.62\00:23:15.82 on all the time. 00:23:15.86\00:23:17.19 It's a dehydrator and to be healthy, our body's tissue is 00:23:17.23\00:23:22.90 stronger when it is hydrated skin is stronger, 00:23:23.03\00:23:27.40 tendons are stronger, ligaments are stronger, 00:23:27.44\00:23:30.81 muscles are stronger when they are fully hydrated. 00:23:30.84\00:23:34.21 You just take a towel and you can tear a towel much more 00:23:34.24\00:23:38.98 easily much more easily when the towel is dry than you can 00:23:39.01\00:23:42.58 when the towel is wet. 00:23:42.62\00:23:44.52 Same thing with our bodies, injuries to tendons and 00:23:44.55\00:23:48.32 ligaments happen much more often at the end or 00:23:48.36\00:23:51.89 towards the end of an athletic competition. 00:23:51.93\00:23:54.50 Now part of that has to do with athletic fatigue, muscle fatigue 00:23:54.53\00:23:58.83 but part of that has to do with dehydration of the 00:23:58.87\00:24:02.14 tendons and the ligaments. 00:24:02.17\00:24:04.34 Um, so the fact that we are stimulating with the caffeine 00:24:04.37\00:24:08.48 and we're trying to relax with the alcohol is really sort of 00:24:08.51\00:24:11.71 hijacking our own body's ability to do what it's supposed to do 00:24:11.75\00:24:14.85 in its own natural rhythms, right and our own immune system 00:24:14.88\00:24:18.65 and our autonomic nervous system are sympathetic and 00:24:18.69\00:24:21.16 parasympathetic systems are supposed to balance 00:24:21.19\00:24:23.66 each other out and so essentially we're giving it 00:24:23.69\00:24:29.26 messages on top so it's more, it's not learning what it's 00:24:29.30\00:24:31.67 supposed to do because we are giving all these 00:24:31.70\00:24:33.17 external messages. 00:24:33.20\00:24:34.87 The average American is walking around dehydrated 00:24:34.90\00:24:41.04 affecting our level of energy our joint pain, 00:24:41.08\00:24:45.05 affecting our ability to effectively detox and so on. 00:24:45.08\00:24:50.05 You know the liver, the liver is going to take the hit for that 00:24:50.09\00:24:54.06 alcohol and you don't know at what point your liver 00:24:54.09\00:24:57.19 is going to start to create the disease state and 00:24:57.23\00:25:01.36 I think with the status we have now in our country 00:25:01.40\00:25:05.40 with the extra fat and the types of fatty foods that we are 00:25:05.43\00:25:09.27 eating and our liver is taking the hit from the foods 00:25:09.30\00:25:11.31 that we are eating and then you add on top of it the hits from 00:25:11.34\00:25:13.51 the alcohol, really the liver is the one, the main one 00:25:13.54\00:25:17.25 is going to complain and struggle and have difficulties 00:25:17.28\00:25:20.55 with this combination of unhealthy foods and the 00:25:20.58\00:25:23.45 alcohol together and so, you have fatty liver and fatty liver 00:25:23.49\00:25:27.09 is just exponentially growing and you talk about 00:25:27.12\00:25:31.43 non-alcoholic fatty liver and then you talk about alcoholic 00:25:31.46\00:25:34.56 liver issues and so now when you combine the two of them 00:25:34.60\00:25:37.70 together, it's just significant problems 00:25:37.73\00:25:40.80 on top of each other. 00:25:40.84\00:25:42.47 Think about it, latte in the morning, Red Bull when you get 00:25:42.50\00:25:49.21 a little dip, soda for lunch, Chrystal Light when you are 00:25:49.24\00:25:53.55 thirsty, Gatorade after exercise, a glass of wine 00:25:53.58\00:25:58.05 at dinner and a cocktail in the evening. 00:25:58.09\00:26:00.62 The challenge from today's episode I think is to defy 00:26:00.66\00:26:05.53 the norm, to be counter- cultural in terms of 00:26:05.56\00:26:08.40 what we are drinking. 00:26:08.43\00:26:10.53 If you haven't tried them mocktails can be delicious 00:26:10.57\00:26:13.13 and there are great coffee alternatives made from 00:26:13.17\00:26:15.44 mushrooms or chicory but at the end of the day and 00:26:15.47\00:26:19.44 at the beginning of the day there's nothing like good 00:26:19.47\00:26:23.45 old clean water. 00:26:23.48\00:26:25.48