Laura Manning is a Clinical Dietitian at The Susan and Leonard Feinstein Inflammatory Bowel Disease Clinical Center at Mount Sinai. Today, she is discussing the Benefits of Staying Hydrated.

Keys to Staying Hydrated All year 

Hydration has been on top-of-mind for a lot of us lately as temperatures soar during the summer months. The hot, humid weather should act as a reminder to drink plenty of fluids to prevent dehydration – a potentially dangerous condition that can occur when we neglect to drink adequate amounts of liquid before, during or after strenuous activity. Dehydration can lead to confusion, mood changes, constipation, kidney stones, changes in blood pressure and higher body temperatures,. Though the body has an amazing system for signaling to our brains when we’re thirsty, we cannot rely solely on feelings of thirst. Being proactive and consistent with our fluid intake is key to preventing dehydration and its negative side effects.

Water is critical to overall human well-being – we can survive much longer without food than we can without water. As an essential nutrient, water supports cell structure, helps regulate body temperature, lubricates joints and organs, and transports nutrients throughout the body. Daily fluid intake recommendations vary by age, gender, activity level and presence of a chronic or an acute health condition. Under regular circumstances, daily water intake should be about 2.7 liters (91 ounces) for women and 3.7 liters (125 ounces) for men.

How do you stay Hydrated with IBS?

Adequate hydration is increasingly important for individuals with chronic conditions such as Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD). IBS patients are advised to drink up to 1.5-3 L (~ 35 mL/kg) of fluid per day to replace fluid loss from diarrhea and/or to help manage constipation. Patients with IBD also have an increased need for liquids when experiencing flares, as the fluid loss can be high from increased diarrhea and ostomy output. Individuals with Crohn’s and Ulcerative Colitis may also benefit from fluids with added electrolytes such as sodium, potassium, and chloride, to replenish stores more effectively. However, beware of oral rehydration solutions or sports drinks on the market – these might not have the best ingredient profile to accomplish electrolyte replenishment and may be too high in sugar and too low in sodium. It is important to speak to your doctor and/or dietitian about safe fluid replacement during flares.

Water alone is not the sole source of hydration. Many beverages containing water, such as juice, tea, coffee and dairy/non-dairy substitute products also count towards your total fluid intake. Hydration can even be obtained via certain foods. For instance, cantaloupe, cucumbers, strawberries, and spinach have the highest water content, while items like bread and almonds have the lowest. Therefore, we do not need to rely solely on fluids to stay hydrated. Consuming more fruits and vegetables, which have added natural vitamins and fiber, is a great supplement to help us maintain adequate fluid levels.

Is Alcohol good for Hydration?

One type of fluid that may be counterproductive to hydration is alcohol. Alcohol can act as a diuretic on the body, causing increased fluid losses as it signals the kidneys to excrete increased fluids instead of retaining a normal healthy level. Alcohol is also a gastrointestinal irritant if consumed in large quantities, especially if you react to the FODMAP content found in drinks like rum and very sweet wines. According to the 2015-2020 Dietary Guidelines for Americans, safe alcohol limits are described as no more than 1 drink per day for women and no more than 2 drinks per day for men. A drink is defined as 12 oz of regular beer (5% alcohol), 5 oz of wine (12% alcohol), or 1.5 oz of 80-proof distilled spirits (40% alcohol). Drink in moderation and consider alternating with another beverage between cocktails at the next party or bar-b-que. Enjoy all of your summer activities, but be sure to make an effort to hydrate properly – there are so many beverage and food items to choose from!

Resources that can help you:

Mount Sinai Make an appointment at the Feinstein IBD Clinical Center here or contact the office at 212.241.8100.

Epicured For exceptional low FODMAP, IBD-friendly prepared meals delivered right to your door, visit our menu.

PURCHASE Our Cold Brew with Almond Milk!

________________

DISCLAIMER: Mount Sinai is an investor in Epicured. This material is for informational purposes only, and Mount Sinai makes no representation or guarantee as to any results or experience with Epicured. You should consult with your physician before using a dietary program such as Epicured. Mount Sinai employees do not receive material benefit from endorsing or recommending Epicured. 

Laura Manning is not employed by Epicured. Laura is a full-time employee of the Mount Sinai Health System and receives no compensation, monetary or otherwise, from Epicured. 

REFERENCES: 

[1] Manz F. Hydration and disease. J Am Coll Nutr. 2007;26(5 Suppl):535s-541s.

[1] Popkin B, D’Anci K, Rosenberg I. Water, hydration, and health. Nutr Rev. 2010;68(8):439-458.

[1] Water needs. http://www.nationalacademies.org/hmd/Reports/2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate.aspx. Accessed from the internet, July 10, 2018.

[1] Addressing the Role of Food in Irritable Bowel Syndrome Symptom Management.

Capili B, Anastasi JK, Chang M

J Nurse Pract. 2016 May; 12(5):324-329.

[1] U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015-2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Cited 2017-01-05. Available from: http://health.gov/dietaryguidelines/2015/guidelines/

[1] Larsson S, Wolk A. Coffee Consumption and Risk of Liver Cancer: A Meta-Analysis.Gastroenterology. May 2007. 132(2):1740-1745.

[1] Sinha R. Caffeinated and decaffeinated coffee and tea intakes and risk of colorectal cancer in a large prospective study. Am J Clin Nutr.

2012 Aug;96(2):374-81.

[1] Corrao G, Zambon A, et al. Coffee, caffeine and the risk of liver cirrhosis. Ann Epidemiol. 2001 Oct;11(7):458-65.

[1] Ascherio A, et al. Prospective study of caffeine consumption and risk of Parkinson’s disease in men and women. July 2001 50(1) 56-63.

[1] Zhang Y, et al. Coffee consumption and the incidence of type 2 diabetes in men and women with normal glucose tolerance: The Strong Heart Study. Nutr Met and Card Dis. June 2011: 21(3)418-423.

[1] Jiang-nan Wuae, S, et l. Coffee consumption and the risk of coronary artery diseases: A meta-analysis of 21 prospective cohort studies. Intl J Card. 2009 Vol 137,3; 216-225.

[1] Coffee Consumption. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at https://health.gov/dietaryguidelines/2015/guidelines/. Accessed from the Internet July 11, 2018.

[1] McKenzie YA, Bowyer RK, Leach H, Gulia P, et al. British Dietetic Association systematic review and evidence-based practice guidelines for the dietary management of irritable bowel syndrome in adults (2016 update).J Hum Nutr Diet. 2016 Oct; 29(5):549-75.

[1] Caffeine Chart. Center for Science in the Public Interest. . www.cspi.org. Accessed from the web July 11, 2018.

[1] Capili B, Anastasi JK, Chang M Addressing the Role of Food in Irritable Bowel Syndrome Symptom Management. J Nurse Pract. 2016 May; 12(5):324-329.

 

Laura Manning is a Clinical Dietitian at The Susan and Leonard Feinstein Inflammatory Bowel Disease Clinical Center at Mount Sinai. Today, she is Discussing Coffee’s Health Benefits.   

Is Coffee bad for you?

Over the years we’ve been told countless myths about coffee – it’s dehydrating, it causes cancer – to name a few. However, we have good news for coffee lovers: these myths have recently been debunked! According to the World Health Organization (WHO), coffee has been officially removed from the list of potentially cancer-causing beverages. It is also not associated with dehydrating effects. In fact, coffee is packed with antioxidants – studies have shown that it may have a protective effect against cancers of the liver and colon, as well as protective benefits from cirrhosis, Parkinson ’s, type 2 diabetes and cardiovascular diseases. The 2015 Dietary Guidelines for Americans determines that moderate coffee consumption (3-5 cups a day) is not associated with the development of major chronic diseases. Just be careful to avoid beverages with high amounts of added sweeteners and creamers and choose items like Epicured’s Cold Brew with Almond Milk (only 130 calories).

Benefits of Caffeine in Coffee

For some people, the caffeine in coffee has a mild laxative effect on the bowels which helps us go to the bathroom. This can be positive if you have IBS with constipation. Caffeine can also stimulate the kidneys, causing you to think that you are urinating much more than you should. According to dietary guidelines for managing IBS, people should be assessed for their caffeine tolerance – it is suggested to limit intake to 400 mg per day in adults. As a note, the average amount of caffeine in one 8oz cup of coffee brewed at home is 95mg. However, coffee chains can have as high as 475mg in a serving (serving size may be as large as 20 oz). It is also worth noting that many foods and other beverages contain caffeine such as sports drinks, chocolate, ice cream, iced teas and even over the counter analgesics. For those that have identified caffeine as a trigger, but enjoy the flavor of coffee and tea, simply opt for the decaf versions or try a combination of water and decaf tea (peppermint, rooibos, white and a weak green or chai tea) infused with low FODMAP fruits.

Resources that can help you:

Mount Sinai Make an appointment at the Feinstein IBD Clinical Center here or contact the office at 212.241.8100.

Epicured For exceptional low FODMAP, IBD-friendly prepared meals delivered right to your door, visit our menu.

PURCHASE Our Cold Brew with Almond Milk!

________________

DISCLAIMER: Mount Sinai is an investor in Epicured. This material is for informational purposes only, and Mount Sinai makes no representation or guarantee as to any results or experience with Epicured. You should consult with your physician before using a dietary program such as Epicured. Mount Sinai employees do not receive material benefit from endorsing or recommending Epicured. 

Laura Manning is not employed by Epicured. Laura is a full-time employee of the Mount Sinai Health System and receives no compensation, monetary or otherwise, from Epicured. 

REFERENCES: 

[1] Manz F. Hydration and disease. J Am Coll Nutr. 2007;26(5 Suppl):535s-541s.

[1] Popkin B, D’Anci K, Rosenberg I. Water, hydration, and health. Nutr Rev. 2010;68(8):439-458.

[1] Water needs. http://www.nationalacademies.org/hmd/Reports/2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate.aspx. Accessed from the internet, July 10, 2018.

[1] Addressing the Role of Food in Irritable Bowel Syndrome Symptom Management.

Capili B, Anastasi JK, Chang M

J Nurse Pract. 2016 May; 12(5):324-329.

[1] U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015-2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Cited 2017-01-05. Available from: http://health.gov/dietaryguidelines/2015/guidelines/

[1] Larsson S, Wolk A. Coffee Consumption and Risk of Liver Cancer: A Meta-Analysis.Gastroenterology. May 2007. 132(2):1740-1745.

[1] Sinha R. Caffeinated and decaffeinated coffee and tea intakes and risk of colorectal cancer in a large prospective study. Am J Clin Nutr.

2012 Aug;96(2):374-81.

[1] Corrao G, Zambon A, et al. Coffee, caffeine and the risk of liver cirrhosis. Ann Epidemiol. 2001 Oct;11(7):458-65.

[1] Ascherio A, et al. Prospective study of caffeine consumption and risk of Parkinson’s disease in men and women. July 2001 50(1) 56-63.

[1] Zhang Y, et al. Coffee consumption and the incidence of type 2 diabetes in men and women with normal glucose tolerance: The Strong Heart Study. Nutr Met and Card Dis. June 2011: 21(3)418-423.

[1] Jiang-nan Wuae, S, et l. Coffee consumption and the risk of coronary artery diseases: A meta-analysis of 21 prospective cohort studies. Intl J Card. 2009 Vol 137,3; 216-225.

[1] Coffee Consumption. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at https://health.gov/dietaryguidelines/2015/guidelines/. Accessed from the Internet July 11, 2018.

[1] McKenzie YA, Bowyer RK, Leach H, Gulia P, et al. British Dietetic Association systematic review and evidence-based practice guidelines for the dietary management of irritable bowel syndrome in adults (2016 update).J Hum Nutr Diet. 2016 Oct; 29(5):549-75.

[1] Caffeine Chart. Center for Science in the Public Interest. . www.cspi.org. Accessed from the web July 11, 2018.

[1] Capili B, Anastasi JK, Chang M Addressing the Role of Food in Irritable Bowel Syndrome Symptom Management. J Nurse Pract. 2016 May; 12(5):324-329.

 

Cynthia Piscopo, LAC, is a licensed acupuncturist and herbalist, certified in Mayan abdominal massage, and specializing in pain management and women’s health. She also has a Master’s Degree in Molecular Biology from NYU. Cynthia has been working for Total Health since 2014. She keeps up to date with the research and innovation that goes into developing new healing practices. Her main goal as an acupuncturist for Total Health is to alleviate patients’ pain using natural medicine. In her free time, Cynthia enjoys spending time with her daughter, meditating and yoga.

Can acupuncture treat IBS?

Yes, it can!

As an Acupuncturist every year I treat hundreds of patients who come in with various symptoms of IBS having heard of how this ancient medicine might help them in a drug-free way.

Acupuncture is thriving in the US due to its high-efficiency rates. I see the truth of this over and over in my practice with IBS patients as they start getting relief of symptoms within a few treatments. Symptoms such as abdominal pain, bloating, constipation, diarrhea and general discomfort start dissipating as healing of impaired gut function begins.

Is it a Miracle?

No. Your body is the miracle! With IBS or any illness, the body has veered away from health many times because of poor lifestyle choices such as diet, exercise, stress or unknown causes. Acupuncture treatments gently guide the body toward optimal conditions for self-healing. With each precise placement of these tiny needles, the body activates its healing processes: balancing the energy of the body which in turn increases blood circulation, decreases inflammation, relaxes muscles, releases endorphins and increases immunity overall. This creates an optimal environment for healing in the body. For IBS patients the acupuncture treatments are focused on creating that healing environment in the gut.

Acupuncture effects are cumulative therefore each treatment produces more and more of these powerful healing effects. It is also deemed to be effective as a means of reducing stress, anxiety, and insomnia which are often triggers for IBS. After repeated treatments, the gut can begin healing, what took years to develop as an array of IBS symptoms, back to its proper function.

Acupuncture sees each person as an Individual with their own unique health history and focuses on treating the individual and not a disease. It also takes into account all factors which can disrupt health like diet, lack of movement and emotions. An acupuncturist can very often get to the root cause of symptoms and provide treatment which culminates in a reduction if not complete elimination of symptoms. Due to differences in immunity and overall health everybody’s healing rates vary as to how many treatments are needed for optimal healing and a reduction of symptoms.
What I find is that most patients choose to follow a maintenance plan after their symptoms have become manageable.

I have seen many patients achieve relief for IBS symptoms through their healing transformation with Acupuncture. Along with food therapy and stress management, acupuncture provides patients with a decrease in symptoms and an increase in overall health.

Resources that can help:

You can see Cynthia at Total Health Physical Medicine and Rehabilitation
For IBS-friendly foods, check out the Epicured menu!

Our brand new Cacao Almond Smoothie is not only super-delicious, but it’s also an antioxidant powerhouse! It’s a creamy, protein- rich blend of almond butter, GF rolled-oats, bananas, cacao, almond milk, sea salt, cinnamon, cardamom, and cayenne pepper. Cacao has traditionally been regarded as a superfood with real, powerful health benefits including: natural stress reducer, energy enhancer, and immunity booster.

The Ancient Mayans and Aztecs used chocolate for spiritual and ceremonial purposes as well. Cacao is known to awaken the creative senses as well as assist us on our inner journey to love and enlightenment. Raw, organic cacao has over 40 times the amount of antioxidants as blueberries! We use Navitas Organic Cacao, a rare species from Peru that is more complex in flavor and nutrition. The beans are carefully selected from small-scale farmers in the heart of Peru’s forest. The flavors will surely delight!

My Culinary Journey!

My travels do not just encompass an exploration of new places and people, but also serve as a personal culinary journey. I recently attended a Mayan Cacao Ceremony in Tulum, Mexico, led by Shaman Nathalia. She guided us though the steps of this ancient ceremony, which is intended to heal the mental, physical and spiritual body. Cacao is believed to rebalance energy and to open the heart. As we silently sat around the cacao ceremonial table, Natalia roasted the cacao pods, peeled them and ground them. She mixed the paste with water, cardamom and sugar and then vigorously whisked them, over heat, using a molinillo until froth formed. She blessed the cacao mixture before serving it to everyone. I was in heaven!