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