On Demand - Day 2
Day 2 ❍ Hydrate & Exfoliate
How we hydrate our bodies is extremely important as it can greatly affect cognitive function and hormonal health, among many aspects of our musculoskeletal conditioning. Our bodies are made up approximately 60-80% water. An essential part of the body’s intelligence has to do with water and how it functions through our cells. Today, we will get into some tools for how best to hydrate and optimize your water quality, but first let’s look at how water moves in the body and the importance of PH as it relates to water.
AQUAPORIN CHANNELS
Water travels through the membrane of cells through what are called ‘aquaporin channels.’ These channels are everywhere except for bone and some ligaments. Aquaporin channels are like tiny tubes. These tubes or channels are hydrophobic so they allow water to travel fast without getting absorbed. And because we need water to travel through cells to reach other parts of our body, this is essential for human function.
PH - ALKALINE V ACIDIC
Throughout our body, we have varying levels of PH. This can be measured on a spectrum from acidic to alkaline. The range goes from 0-14 with 7 being neutral. Certain minerals like calcium and magnesium will positively affect the PH in your water. Harder water tends to have a higher PH and have more magnesium. Drinking water that is more alkaline can impact how water reaches the cells and thus support the cellular function for overall health.
However, that doesn’t necessarily mean that you need to buy alkaline water. According to neuroscientist Andrew Huberman, ‘the PH of your body is strongly homeostatically regulated - it does not change that much.’ While it is better to have water that is more alkaline than acidic, it won’t actually change the PH of your body necessarily. What it will do is support the movement of water so that it reaches the cells of the body. The rate at which water moves is largely dependent on temperature and PH. (Colder water moves slower).
HYDRATION
Our body needs to be hydrated in order to function well both physically and cognitively. As stated, you don’t have to buy alkaline water. It is important to hydrate well and learn more about the quality of the water you are drinking. In terms of hydration, it is recommended to take in most of your water in the first ten hours after waking. After that ten hours passes, try to have very little water. This will help regulate your circadian rhythms.
TESTING
You can find out more about the quality of your water by doing a google search and entering your zip code. Here you will discover all of the contaminants in the water where you live. One of the main contaminants to look out for is fluoride. Some studies, while not extensive, note that fluoride can negatively impact thyroid stimulating hormones or T3 levels. So how much fluoride is okay? Huberman suggests that the fluoride count should be below 0.5 mg per liter. Mine is at .69.
FILTERS
It is also recommended to filter your water. At minimum, you could use a carbon filter like a Brita, and change the filters regularly. As a note: most carbon filters will not filter flouride. There is a counter top filter called the Berkey filter that has capacity to filter fluoride, but they are on back order right now. For more on filter options and to take a deeper dive into this, check out this podcast.
EXFOLIATE
Dry Brushing is a practice where we use a ‘dry brush’ on our bodies to exfoliate dead skin cells and stimulate both lymphatic drainage and circulation throughout the body.
Here are the step-by-step instructions for dry brushing:
Choose the Right Brush:
Select a natural bristle brush with a long handle for hard-to-reach areas. You can find these at health food stores like Whole Foods or order this one I got at Banyan.
Prepare Your Skin:
Ensure your skin is dry. Dry brushing should be done before showering.
Start at Your Feet:
Begin at your feet and brush upwards towards your heart.
Use long, sweeping motions.
Use Gentle Pressure:
Apply gentle pressure, especially if you are new to dry brushing or have sensitive skin.
Brush Upward:
Move in an upward direction for legs, arms, and back.
Brush in a circular motion on your abdomen and joints.
Brush Each Area Multiple Times:
Go over each area of your skin multiple times, overlapping slightly.
Brush Towards the Heart:
Always brush towards the center of your body to follow the natural flow of the lymphatic system.
Avoid Sensitive Areas:
Avoid brushing over cuts, sores, rashes, or any other sensitive areas.
Shower:
After dry brushing, take a shower to wash away dead skin cells.
Moisturize:
Apply a natural moisturizer, such as coconut oil or shea butter, to nourish your skin.
Clean Your Brush:
Clean your brush regularly with soap and water, and let it dry in a sunny spot to prevent mold.
Frequency:
Dry brush your skin 2-3 times a week for best results. Adjust frequency based on your skin’s response.
Benefits of Dry Brushing
moves and drains lymph & releases toxins
increases blood flow/circulation
exfoliates skin & reduces appearance of cellulite
improves immune system
ACTION
Within the first 10 hours of the day: consume an average of 8 oz of fluid/hr (240 ml) for the first ten hours. Daily Total: 80 oz/day or 2360 ml/day.
If you work out, add an extra 8-12 ounces during that hour.
Test your water: Google search and type in your zip code to find out more about your water. Check that the fluoride level is below 0.5 mg per liter. I used a site called EWP. Once there, look for ‘Contaminants Detected.’ It will also say ‘Others Detected.’ For my area of Los Angeles, this is where I found the listing for fluoride levels which were at 0.699.
Filter your water
Listen to this Podcast by Andrew Huberman
Start your dry brushing practice - Follow along with me in my demo video on YouTube (and give a follow, please) : )
Did you hear? Tomorrow is the most important class to come to!
I love you. Keep going!
Alex
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