Legumes play an important role in traditional diets in many parts of the world. They are low in fat, are good sources of protein and fiber, and contain a variety of micronutrients and phytoestrogens (plant estrogens). Phytoestrogens have received a lot of attention for their ability to fight not only cancer, but also heart disease and osteoporosis. They help balance hormones in the body and thus are thought to be particularly valuable for the hormone-dependent cancers: breast cancer and prostate cancer. It is well known that male hormones play a role in prostate cancer development.

Despite their advantages, legumes play a minor role in most Western diets. The typical Western based diet (lower in vegetables and legumes and higher in animal-based foods) can cause an increase in both male and female hormones (androgens and estrogens), while a plant-based diet tends to lower these hormones. This is the basis for the role of diet in the development of hormone-dependent cancers.

Soy foods, such as tofu, soy milk, soy beans, and vegetarian burgers, seem to be particularly rich in cancer-fighting properties. This is at least partially due to a form of phytoestrogen, called isoflavones, that is found primarily in soy. It appears to help prevent prostate cancer by binding to male hormone receptors in the prostate, thus reducing the stimulating effect of male hormones on prostate cell growth.

Epidemiological studies have shown that high levels of isoflavones are often associated with low rates of breast, colon, and prostate cancer. This has been used to explain why countries such as Japan and China that typically consume large amounts of soy have lower risks of these diseases.

The difficulty with consuming soy for reducing risk of prostate cancer is the lack of clinical trial evidence to support its use. As with any dietary component, it is difficult to isolate the effect of a particular food type to prove its effectiveness. One prospective study, including over 12,000 men, did evaluate consumption of soy milk. It found that those who drank soy milk regularly had a reduced risk of prostate cancer. The relationship held up after other factors were controlled for. Other studies need to be done to further establish the benefits of soy. In the meantime, getting more soy foods into your diet can be healthy for many reasons, and lowering your risk of prostate cancer may be one of these.

Remember when a total cholesterol reading of under 200 was the standard for judging cardiovascular health? Today, of course, we know that it's the components of cholesterol (LDL, HDL, the size of those cholesterol particles, and triglycerides) that are much more predictive of heart health. Well, our understanding of total weight and its effects upon your heart has evolved in similar fashion. It's not your total weight but the characteristics of that weight—how much is fat and where it's deposited—that matter most.

Surprised? Thank the scientists at the Mayo Clinic, who are behind this recent discovery. After comparing various health markers with the weights and body mass index numbers of thousands of adults, they found that more than half of those with normal weights and BMIs actually had "high body-fat percentages as well as heart and metabolic disturbances." In other words, they had the same risks of coronary disease, diabetes, and other chronic illness as people who weighed much more.

This research, and its sobering implications for millions of Americans, led to the establishment of a new condition called normal weight obesity (NWO). This is more than just the latest fat phobia. It's worth paying attention to because the accumulation of fat in the body, especially in the belly and around internal organs, causes low-level inflammation that gradually damages tissue and blood vessels. (Think of it as metabolic rust.) So even though your weight or BMI may be within acceptable limits for your height and age, don't be lulled into a false sense of security. Do your own analysis, starting with these steps:

1. Stop being preoccupied with pounds. As with total cholesterol, total weight is just one general assessment of your health. Yes, people who are trying to lose weight are more likely to succeed if they weigh themselves often. But seeing numbers that are within a healthy BMI range may actually disguise your heart disease risk. Keep them in perspective.

2. Measure your body fat. For a quick estimate of this key factor, wrap a cloth measuring tape around your naked waist just above your belly button. If your weight is fairly normal but the number you see above your navel is 35 inches or more (40+ inches for men), you may have NWO. For a more exact reading, ask your doctor (or health club) to measure your body fat. This can be done using a variety of noninvasive methods. If it's higher than 30 percent (20 percent for men), you likely have NWO.

3. Get a blood test. Ask your doctor to order a thorough blood analysis at your next physical. Warning signs of NWO include low HDL (total cholesterol and LDL may be normal), along with elevated triglycerides, blood sugar, and blood pressure.

4. Target belly fat. If you're diagnosed with NWO, take aim at visceral fat. Despite how entrenched it may seem, you can lose it. The keys are: Avoid the white stuff (white bread, rice, pasta, and other refined carbohydrates). Add monounsaturated fats, which target belly fat, to your diet. And do interval exercises to burn more fat and strength-training to build lean body mass.

5. Keep tracking fat. Just as you hop on the scale to keep tabs on your weight, do the same with your body fat. Have it measured periodically at your doctor's office or health club. Or just observe the notches where your belt buckles.

Conversely, if you're considered overweight by current standards, there may be some good news here. If your body-fat percentage is lower than 30 percent (20 percent for men) and your blood chemistry is normal, then you are among the "fat and fit." (Many athletes are in this category.) Continue to eat smart and exercise, but accept your body for what it is and know you're not unhealthy because of it. Feeling fat and feeling healthy are no longer mutually exclusive.

More Heart-Healthy Advice

Staying hydrated is one simple way to keep blood pressure in the safe zone.

Disability - fibre and constipation

Some people with disabilities suffer from constipation. Contributing factors can include the medications that they may take, low levels of physical activity, insufficient fluids and a diet that may be too low in fibre. Increasing the amount of fibre in the diet not only treats constipation but also lowers cholesterol, may reduce the risk of various cancers and bowel diseases, and improves general health and well-being

Two main types of fibre
The two broad categories of fibre include:

• Soluble fibre - softens the faeces by absorbing water and helps slow the rate of digestion and lower blood cholesterol and blood glucose. It is found in a range of foods including legumes, fruits, vegetables and oat bran

• Insoluble fibre - helps prevent constipation and other associated disorders, such as haemorrhoids, by adding bulk to the faeces and making the food products pass more quickly through the bowel. It is found in a range of foods including wheat bran and wholegrain cereals and breads.

Fibre keeps the digestive system healthy
Fibre:

• Encourages the passage of food and wastes through the digestive system (peristalsis).

• Reduces the risk of bowel diseases such as chronic constipation, diverticulitis and irritable bowel syndrome.

• May reduce the risk of various cancers, particularly those of the bowel.

Fluid is also important
Fibre can only help to relieve constipation if there is enough fluid in the diet for it to be able to do its work. Fibre absorbs water to produce a soft and bulky stool. Everyone should drink at least 2 litres of water each day, particularly in hot weather. Some people with a disability may need to be reminded to drink regularly. Water is the best drink.

Inactivity can cause constipation
Some people with a disability have conditions that affect their mobility, and this can also be a reason why a person is constipated. A person with a disability needs to be as active as possible each day, as every little bit of regular exercise helps.

Fibre can help with other health problems
A diet rich in fibre can help in many ways, including:

• Weight management - obesity increases the risk of a range of health problems, including diabetes and heart disease. Fibre is key to healthy weight management. Since it is indigestible, it provides a sensation of fullness without the kilojoules.

• Atherosclerosis - high blood cholesterol is a contributing factor in the development of atherosclerosis (narrowing of the arteries), which can cause a range of health problems including high blood pressure and heart disease. Soluble fibre (such as legumes, fruits and vegetables) helps to reduce blood cholesterol.

• Diabetes - a diet high in soluble fibre is digested and absorbed more slowly, which leads to lower blood glucose levels.

How much fibre?
Dietitians generally recommend about 30g of fibre every day. Packaged foods such as breads and cereals include nutrition information labels, which can help you to calculate your fibre intake, and nutrition books often include fibre charts. A dietitian can provide information to individuals on the type and quantities of foods that need to be eaten to achieve 30g of daily fibre in the diet each day. Examples of the fibre content in some foods include:

• Four slices of wholemeal bread - about 7g

• Half a cup of baked beans - about 7g

• Two medium pieces of fruit - about 6g.

General cautions
Changes to eating habits should be made with some care. For example:

• A sudden increase in dietary fibre can upset the digestive system and cause symptoms including flatulence (gas) and abdominal pain. It is better to slowly increase the amount of fibre in the diet over a period of several weeks.

• Diets that are too high in fibre can hinder the absorption of certain minerals including iron, zinc and calcium. Avoid consuming more than 35g of fibre per day.

• Do not use fibre supplements unless you have checked with your doctor or dietitian, since these products can aggravate or cause constipation, particularly if you don’t drink enough fluids. Some people with a disability have swallowing problems. Many fibre supplements thicken when added to fluid and this may cause a person with swallowing problems to choke.

• It is important to drink sufficient fluids. It may be helpful to always include a glass of water at each meal or snack.

Things to remember

• Some people with a disability suffer from constipation.

• Contributing factors can include medications, low levels of physical activity, insufficient fluids and a diet that is low in fibre.

• Dietitians generally recommend about 30g of fibre every day.

No special diet or ‘miracle food’ can cure arthritis, but some conditions may be helped by avoiding or including certain foods or supplements. Arthritis is a general term describing over 100 different conditions that cause pain, stiffness and (often) inflammation in one or more joints. Everyone with arthritis can benefit from eating a healthy, well-balanced diet to maintain general good health.

Some conditions may be helped by dietary changes. For example, people with inflammatory conditions such as rheumatoid arthritis seem to benefit from an increased intake of omega-3 fats, found in oily fish such as sardines and salmon, while gout sufferers may benefit from avoiding foods high in purines, including offal, shellfish and beer and drinking plenty of water.
Always seek the advice of your doctor or dietitian before changing your diet. You may be restricting your food intake unnecessarily or taking too much of products (such as mineral supplements) that may have no impact on your condition at all. Some supplements can also interact with other medications.

General recommendations
General dietary recommendations for a person with arthritis include:

• Eat a well-balanced diet. This will help to maintain general good health, and a healthy weight.

• Avoid crash dieting or fasting.

• Increase dietary calcium to reduce the risk of osteoporosis in later life.

• Drink plenty of non-alcoholic fluids.

• Keep your weight within the normal range. Excess bodyweight increases the stress on joints, especially weight-bearing joints such as the knee and hips.

Dietary modification for gout
Uric acid is a waste product that is normally excreted from the body in urine. Gout is a type of arthritis characterised by the build-up of uric acid in the joints (such as the big toe), which causes inflammation and pain.
It is believed that lowering uric acid levels through small changes in your diet may help reduce the chance of future gout attacks. These changes include:

• Restrict or avoid alcohol.

• Avoid binge drinking.

• Restrict or avoid offal meats, such as liver, kidneys and brains.

• Restrict or avoid shellfish, such as prawns and scallops.

• Restrict or avoid some sea foods including sardines, herrings, mackerel and anchovies.

• Restrict or avoid products containing yeast, such as beer and Vegemite.

• Drink plenty of non-alcoholic fluids.

• Avoid fasting or ‘crash’dieting

• Make sure you don’t overeat on a regular basis.

• Take your time when eating.

Omega-3 fats and Inflammation
Foods that contain omega-3 fats have been found to help reduce the inflammation associated with some forms of arthritis, such as rheumatoid arthritis. These effects are modest compared with medications, however they do not have side effects, and may also have other health benefits, such as reduced heart disease.

Foods rich in omega-3 fats include:

• Fish – oily fish such as salmon and sardines, have greater amounts of omega-3 fats

• Linseeds and linseed (flaxseed) oil

• Canola (rapeseed) oil

• Walnuts

• Foods fortified with omega-3, such as margarines and eggs

• Some fish oil supplements.

It is important not to confuse fish oils with fish liver oils (such as cod liver oil and halibut liver oil). Fish liver oils also contain vitamin A. Large amounts of vitamin A can cause serious side effects. Ask your doctor before taking any supplements, to ensure the correct dosage.

Other supplements
The supplements glucosamine and chondroitin are popular – yet evidence about their success in treating arthritis is limited.

Studies show that glucosamine and chondroitin, taken either separately or in combination, may relieve pain for people with osteoarthritis where there has been a breakdown of cartilage. There is no evidence that these supplements are effective for any other forms of arthritis.

Glucosamine and chondroitin may interact with other medications, including warfarin, and should only be taken after consultation with your doctor.

Obesity may worsen arthritis symptoms
If you are overweight or obese, the extra load on your joints may be exacerbating your arthritis symptoms, especially if your affected joints include those of the hip, knee or spine. There is also a clear link between being overweight and an increased risk of developing osteoarthritis.

To lose excess weight you must be active, but this can be difficult for people with arthritis due to pain or stiffness. See your doctor, dietitian or health professional for information and advice.

Current evidence for dietary cures is sparse
Gout can be helped by avoiding some foods. However, there is no substantial scientific evidence that other forms of arthritis can be helped by avoiding particular foods, unless that person has specifically shown intolerance to them.
There is no evidence that acidic foods such as lemons, tomatoes, potatoes and eggplants or dairy foods trigger arthritis symptoms. These foods all contain important nutrients and avoiding them may be a health risk.

Tips for managing arthritis and diet
If you think a particular food may aggravate your arthritis, it can help to keep a diary of your food intake and symptoms. After a month, you may have some idea about which food could be provoking symptoms. Discuss these results with your doctor or a dietitian.
Don’t cut whole food groups from your diet – for example, all dairy products – without talking to your doctor, as you may miss out on important vitamins and minerals.

Remember that remission may be coincidental
The symptoms of arthritis, particularly the inflammatory types, can change for no apparent reason. Don’t assume any improvement in your symptoms is due to what you eat or avoid. Be guided by your health professional.

Things to remember

• Arthritis is a general term describing over 100 different conditions that cause pain, stiffness and (often) inflammation in one or more joints.

• No special diet or ‘miracle food’ can cure arthritis, but some conditions may be helped by dietary changes.

• Fish oil can ease the symptoms of inflammatory types of arthritis, such as rheumatoid arthritis.

• The symptoms of gout can be eased by avoiding alcohol and offal meats, and by drinking plenty of water.

When you decide on your favorite summer workouts—we discussed a few fun options in Part I—you can move on to organize everything so you stay healthy and well-hydrated during your fitness routine.

First of all, add extra care to how you prepare for your workouts. Make sure you are properly hydrated beforehand. Drink small amounts of water frequently, beginning two hours before you go out. I would not necessarily drink too much for 20 to 30 minutes prior to your start, though, because it can make you need to “go” while working out.

If you plan to work out for more than one hour, you might want to run with a water bottle belt, as many athletes do. You also could leave one or more water bottles on the course. If you decide on that strategy, it is best to stay on a loop course. This gives you a chance to replenish every few miles. And, if you want to be absolutely safe, ask a friend to join you on a bike. For bikers, use both your water bottles, and stay ahead of the game by stopping at any convenience store or gasoline station to fill-up your bottles before you need them again.

Listen to Your Body, Stay Healthy

Nothing is more important than listening to your body. If you do not feel well, please be very cautious. Before, during, and after your workouts, the first signs of a possible problem might be heavier breathing, an elevated heart rate, or losing concentration. Consider wearing a heart rate monitor—it can caution you before you run into trouble.

When you feel unwell, admit it to yourself early on and get out of the heat right away. Cool off with a cold towel, use ice cubes, and hydrate! Please, do not wait to see a physician if you do not feel better immediately. Be familiar with some of the early warning signs of overheating: dizziness, fainting, fatigue, hot skin and followed by chills, lack of perspiration, feeling thirsty, and elevated heart rate. If you stop sweating, you most likely are very dehydrated⁽¹⁾.

Also be careful after your workout. Take a dry shirt to put on after your run, and always take some fluid to drink. If you feel cold—even in summer, for example when you come from outside into an air-conditioned room while still wearing your wet workout clothes—change immediately into dry clothes. It may be summer, but you need to stay “warm” after your workouts to avoid weakening your immune system and maybe getting a cold.

For adequate protection, sunscreen, glasses, a summer hat, and a rain jacket are always good to have close by.

Hydrate Well Throughout the Day

It can be very warm and dry during the summer, so make sure you stay cool and hydrated at all times. There are some guidelines I would suggest, and one of my favorite is to keep a bottle of water or a sports drink close by. This will remind you to drink and get replenished with small amounts continuously and evenly spread out throughout the day.

Hydration is critical for many body functions, such as digestion, regulation of body temperature, and the circulatory processes that bring nutrients to the cells and transport waste from them. This is even more understandable when considering that our bodies are up to 75% water in total, depending on age and build, with blood being 83% water and the brain being 75 to 78% water. These are the levels when each of those organs work best⁽²⁾.

When you get dehydrated, every cell in your body suffers, causing you to feel less fit and fatigued⁽³⁾. This puts more stress on your body and makes you more prone to illness and disease. And you can be at risk of overheating, which can have terribly serious consequences—including being life-threatening.

For proper hydration, start with juice from a fresh squeezed lemon with lots of water first thing in the morning. It is good for re-hydration after your night’s sleep and also will help your body to detoxify.

And as mentioned earlier, drink enough before, if possible during, and right after your training. It is best to replenish within 30 minutes of finishing your workout—the so-called “recovery window.” I like to eat a big slice of water melon right after my training, it is a great source of water, antioxidants, and easily digested carbohydrates. In the following article “General Guidelines,” you can find more information on this topic.

A Few Thoughts on Summer Nutrition

Many people like to adjust their nutrition and take advantage of everything that is fresh and more available in the summer, like tasty fruits and vegetables. It is berry season—maybe you are lucky enough to be able to pick your own on a berry farm. Eat food that has high water content like melon, citrus fruits, berries, and vegetables.

Diluted fruit juices with 1 part juice and up to 2 parts water can help you to stay hydrated. The juice from sour cherries, for example, has many health benefits and can even support faster strength recovery for runners.

You also can try the many different kinds of unsweetened iced teas. My favorite flavor is mango.

Enjoy what you eat and make it tasty. Add some cool summer nutrition like different kinds of smoothies. Depending on the amount you make, they even can be served as an entire meal. Just add water, berries (like raspberries and blueberries), banana, whey protein, and some ice cubes into a blender. Mix it and enjoy. Or try a variation with mango or pineapple. And for more health benefits, add a teaspoon of ground flaxseeds.

There also are many delicious salad creations with great dressings. You could try a variety of citrus dressings. Other choices of salads include my favorites—fresh cucumber salad with dill and onions or a tomato salad with olives, feta, and basil.

Sashimi and sushi can be delightful lighter dinner fare when well-portioned. And when you prepare your meals, add more vegetables than pasta or potatoes. And how about cold summer soups like water cress and gazpacho?

And for all you BBQ lovers, here are some thoughts on “Healthier Grilling.” I hope you can enjoy many relaxing summer evenings with your family and friends.

Good luck for your summertime fitness!

Summer is such a beautiful time of the year. Happy days with stunning sunrises, long, warm evenings and relaxing afternoons freshened up with lemonade and watermelon. Even on hot days, it is not difficult to find great exercises to keep your fitness level up.

Summer is also special because you can finally do the workouts you might have been missing during the colder months of the year. You even can take advantage of the training sessions you would not necessarily do during the ideal training period for other sports in winter.

You can add cross-training, as well. That means you can work out in other sports or add exercises that support what you normally focus on. It gives you an opportunity to prepare yourself for your upcoming autumn events or improve your fitness and skills for your favorite winter sports. Cross-training can give you a wide variety of workout choices which can enable you to reach your goals.

In the summer, you have a wonderful opportunity to take advantage of the outdoors and experience beautiful connections to nature—the oceans, lakes, rivers, beaches, mountains, and shady woods and forests.

Before we go on, however, I would advise getting a physical before you start your summertime fitness, making sure you are fit enough to work out in those warm conditions and are able to stay ahead of the game. It is a time that is good for more than just goal setting. You also can talk about your fitness ideas and workout possibilities for the upcoming months and decide if they are realistic for you.

Your Favorite Summer Workouts

Of course, in summer—as well as year-round—do activities you enjoy. They might include your favorite ball game, long hikes, water sports, or anything that is giving you excitement and happiness while exercising.

Maybe you have some “wishes” you can turn into goals—like improving your fitness, learning to surf, running your first 5K, hiking a mountain, or biking some new trails by the end of the warmest time of the year. When you follow a path of realistic and achievable short-term goals, it can be much easier to stay motivated and make it fun to reach your goal.

It always is a good idea to include your favorite workouts first, then, integrate new opportunities as the summer progresses. By the end of the warmest months, you will have explored and tried different exercises—alternatives you may have been curious about, perhaps, and had thought could be fun for you. Ball games, swimming, water sports, mountain biking, running, hiking, camping, for example, all are great exercises to try during the summer, especially if you had never done so before or if it had been a long time since you did them. And if you are ready to take on multiple challenges, nothing might be better than combining a number of activities.

My favorite summer workouts are those easy and relaxing evening runs, when the sun starts to set and the air is getting fresher, when I can play with those long shadows in the forest. I often combine them with a swim, diving into a lake after my run. Sometimes I jog a few miles to a beach by a lake and cool-off by swimming for some distance, depending on how I feel after my run. I used to do this often as a kid and later during my track season. I have enjoyed it ever since.

As the previous comment illustrates, summer workouts are a great way of rekindling happy childhood memories: those long days of carefree summer vacations from school, playing baseball, basketball, or soccer, or maybe completing a track session in the stadium. Perhaps you have a loving memory of the smell of freshly cut grass. That wonderfully distinctive aroma always reminds me of the newly-mown infield at the local track when I was a kid.

During the warmest time of the year, it is best to wait for temperatures to have fallen in the early morning or the late evening. Any kind of ball game—basketball, baseball, soccer, or tennis—is fun to play in the cooler evenings. With dusk still far away, you can arrange to get together with your friends after work and add informal versions of these games to your other activities. This can be fun and often makes it easier to stay fit.

When I was growing up and started running, we played lots of ball games as warm-ups for our training sessions. A game of team handball or volleyball was just right for us kids. Coming from Germany, soccer always was the favorite. Maybe you can join a group of friends to play a game? You will soon find the countless sprints to get the ball or trying to keep it will definitely give you good cardiovascular exercise. Huffing and puffing, I sometimes had to stop running to catch my breath.

For many of us, nothing is nicer than taking part in summer water sports. You can enjoy the whole day at a lake or the ocean with activities such as paddle boarding, kayaking, surfing, snorkeling, or playing different water ball games with your friends. These all are sports that can provide fun activities for you and your entire family.

If you don’t have the luxury of a few free days, try a nice swim before or after work, or, if time permits, during your lunch break. Swimming is not only a great cardiovascular workout, and refreshing during the summer months, it also can help you recover from more strenuous training like biking or running. And, at the same time, it will improve deeper breathing.

A former client of mine started with a few sprint triathlons in the summer and quickly moved up to the Olympic distance in winter. He later discovered that kayaking would be fun for him, too. I got an email message from him with breathtaking photos of the ocean and his kayak resting on a beach. He wrote that he just kayaked across the state of Florida in a charity event.

I can imagine that he had a fun pool party afterwards! It is a great idea to start a party with your family and friends in late afternoon, playing ball and enjoying swim games, and later taking in the sunset while having a super-tasty barbecue.

Could an interesting hike become one of your favorite workouts? Even a leisurely “glow worm and fire flies” hike on a cool summer night might be something you would enjoy. It can be such a fun activity for the whole family. And if you choose a long day hike, you might want to top it off by camping out overnight under the stars.

Change the Venue, Adjust Your Goals, and Explore Cross-Training

Sure, you want to avoid the hottest part of the day—so go inside! Join a gym for the warmest months, and instead of running or biking outside, try the treadmill or the stationary bike or one of the many other aerobic exercise machines available at most gyms. You always can exercise outside during the cooler temperatures around sunrise and sunset.

The nice thing about summer events is that most of them take place in the morning or evening hours. Nothing is better than completing your workout or event and meeting friends for a late breakfast afterwards. “It’s just a piece of pancake!”

Adjust your fitness goals for the warmest time of the year. As always, it is best to set realistic, achievable, short-term goals. I recommend focusing on a few shorter workouts with higher intensity and playful variations in speed. Perhaps your goal might be to become faster in your sport during the summer. Then in autumn, you can add some endurance and focus on longer events again.

Once you accomplish your summer goals, you can use your improved fitness to achieve great results in your events later in the year.

Here are some ideas. If you are a triathlete, you might want to improve one of your disciplines to be better prepared for competition in the fall. To work on your swimming might be a good idea. Or you might change from running to more biking, and in the colder months add longer running workouts again. There are great duathlon competitions in the summer. To work on improving your speed, you may decide to prepare for a sprint triathlon or a sprint duathlon, instead of the longer versions.

Many runners may just have finished a spring marathon. The warm summer months are ideal to prepare for a 5K, and in late August one could prepare for a 10K. Then, in September, you can get ready for a half marathon. All the training and goal setting can be done with the ultimate aim of a faster marathon. Or simply enjoy the shorter distances as your main event all summer. That is good, too!

You also can switch from one sport to another. Think “off season training.” For runners, bike and swim instead of doing high mileage running. Some bikers go from the road into the forest and mountain bike, it is a great way to improve your skills. Enjoy water sports like kayaking or paddle boarding. Compete in team swimming events, relays are always great fun.

A good goal could be to work on other elements of fitness, like strength or technique training, especially if these are areas in which you already want to improve. To do this, you may want to include these new elements in your routine during the summer so you are better prepared for your upcoming events later in the year.

I love these elements of cross-training. They can give you a chance to try out a variety of workouts—not doing the same activity every day. And they can be done indoors during the warmest hours of the day. Think about it as something you can look forward to complement your training. Deep-water running, core strengthening, light weights, stretching and yoga… they all can be added to your summertime fitness routine. In this manner, you can condition your body for your fall events—to be a better runner, biker, or golfer—and for your winter sports to be a stronger skier, snowboarder, or skater.

Be prepared to adjust your workouts according to the weather conditions on any given day. It can be hot, humid or rainy, and setting a new and easier goal will help you achieve them. Maybe you, too, would love to combine some of your runs with a cooling swim afterwards.

And finally, a general suggestion for your summer workouts: start them slowly, increasing your workload in gentle increments. The weather conditions can be challenging and even deceptive. By starting your workouts carefully, keeping your strength in reserve, you will be able to keep your body temperature and your pulse lower. And you will not get so fatigued.

In many climates, temperatures can change dramatically over the course of the day, so always be aware of the conditions in which you do your activities and training. Of course, during summer months, adequate hydration should always be on your mind.

Fitness Programs and Sport Events You Can Join

Check out recreational leagues and programs for adults and kids in your area. Your town, local fitness club, and local businesses might offer programs for many sports and events, and maybe you would like to join one of them. This way you also might meet new friends and enjoy staying fit together. It might even not feel like working out hard at all.

There are many events over the summer that may be of interest to you. Some of them are charity rides or runs where you also can get the satisfaction of helping your community or a charity that touches your heart like SOS Outreach with which Take The Magic Step is a partner.

In “Summertime Fitness: Part II,” I will explore proper hydration and offer a few thoughts on summer nutrition.

Until then, I hope you can enjoy your fun and cool summertime fitness!

First off, this type of headache, prompted by exercise, is called an "exertional headache" or "exercise headache."  Running is known to cause exertional headaches, and lifting weights is another common cause.  Generally, exercise headaches cause pain (lasting from 5 minutes - 2 days) on both sides of the head.  They may even cause nausea.

What might be contributing factors?
-Hot weather
-High altitude
-Caffeine
-Alcohol
-Dehydration

How serious is this?
-You should know that, while they can be very irritating, these headaches are not medically serious. -However, these headaches still should be properly diagnosed, as they could possibly be a sign of something serious (potentially bleeding in the brain).  In fact, over 10% of people with exercise headaches may have a serious underlying condition, so you should talk to your doctor...especially if you've never had a headache like this before.
-It is probably nothing serious if the headache leaves within a few hours and there are no other neurological symptoms
-A doctor might recommend a MRI exam if your headaches do last longer than a few hours, if they begin very suddenly, if you are older than 40, and if you have accompanying symptoms (including nausea).  This MRI will help the doctor to verify that there is no serious underlying issue.

How can I treat this?
-Normally, these headaches leave on their own.
-If treatment is necessary, the medication "indomethacin" may be helpful.
-Aspirin and ibuprofen may also be effective.
-Actually exercising regularly can help to prevent exercise headaches (funny as that sounds!), although it may be best to avoid the specific circumstances in which your headaches tend to arise.

What is dehydration? Dehydration is the excessive loss of water from the body, as from illness or fluid deprivation. Any person who exercises on a regular basis is susceptible to the effects of even mild fluid loss. The value of the body's most important nutrient, water, cannot be underestimated. Exercise produces body heat, and too much body heat reduces exercise capacity. As the core body temperature rises, blood flow to the skin increases, and the body attempts to cool itself by sweating. During intense exercise, the body temperature rises as high as 39 degrees Celsius (105 degrees Fahrenheit) and the muscle temperature can rise as high as 40 degrees Celsius (108 degrees Fahrenheit). These temperatures make exercise difficult because the body and muscles are competing for blood. As the body temperature rises, oxygen becomes more of a commodity due to increased circulatory demands. Oxygen is needed to help with the cooling process, and reduces the amount of oxygen available for vital organs, which can lead to severe health risks as well as a drop in athletic performance. When you start exercising, as much as two percent of the body water is lost. Although this amount is considered a "normal" range for humans, it is certainly not an optimum level for athletic performance. Below is a table that summarizes the effects of minimal fluid loss during exercise.
		PHYSICAL SYMPTOMS AND EFFECTS OF DEHYDRATION
Body Water Lost Symptoms     1 % Few symptoms or signs of any thirst present; however, there is a marked reduction in VO2 max. 2% Beginning to feel thirsty; loss of endurance capacity and appetite. 3% Dry mouth; performance impaired. 4% Increased effort for exercise, impatience, apathy, vague discomfort, loss of appetite. 5% Difficulty concentrating, increased pulse and breathing, slowing of pace. 6-7% Further impairment of temperature regulation, higher pulse and breathing, flushed skin, sleepiness, tingling, stumbling, headache. 8-9% Dizziness, labored breathing, mental confusion, further weakness. 10% Muscle spasms, loss of balance, swelling of tongue. 11% Heat Exhaustion, delirium, stroke, difficulty swallowing; death can occur. Dehydration can cause any or all of the following: • Increased heart rate (beats per minute) • Increased lactate acid in muscles (increased blood acidity) • Increased body temperature • Decreased strength • Any of the following medical conditions: heat cramping, heat exhaustion & heat stroke The best way to avoid fluid loss is often the simplest: drink plenty of fluids. Water is sufficient to replenish the fluids that are lost during exercise. However, water cannot replace the minerals that are lost during exercise-induced sweating. Sweating releases potassium, sodium and calcium, which are vital for survival. These minerals, also known as electrolytes, are not found in water. It is therefore advisable to consume a supplement, which contains these added minerals, before any strenuous exercise. One such supplement that contains these electrolytes is a “sports drink.” Although these sports drinks can contain a combination of vitamins and minerals, they also contain simple and complex carbohydrates, predominantly simple sugars, which provide the athlete with an added amount of glucose. This glucose, which is converted by the body into fuel, can later be used to power working muscles. The carbohydrates that are found in sports drinks are designed, when used as directed, to help in performance, but do not play a direct role in hydration. The added nutrients, potassium, sodium, and calcium, along with the water content of the sports drink, are the determining factors in hydration. Exercise scientists, along with savvy marketers, have designed the newest product to conquer dehydration - fitness water. This new product has taken regular water and added minerals and vitamins, including those vital electrolytes, potassium, sodium and calcium. This new product targets fitness enthusiasts that want to protect against dehydration, but who are looking to keep their calorie count and sugar intake to a minimum, which can help with weight loss goals. Caffeinated drinks should typically be avoided before and during exercise. Caffeinated products increase urine output, which raises the amount of fluid loss. This fluid loss is exactly what we are trying to avoid. Many people drink caffeinated drinks before exercise to obtain extra energy. A suggestion to those who need “the extra energy”— avoid the caffeine and take a vitamin B tablet instead. The vitamin B tablet will give the extra energy desired, without the increased fluid loss. Another product to avoid, especially in relation to hydration, is alcohol. Alcohol, like caffeine, increases urine output, which increases fluid loss. Although most people will not consume alcohol just before exercising, it should be noted that a few drinks the night before a morning workout could have a large negative effect on hydration levels. If you’re planning on exercising the morning after consuming alcohol, drink plenty of fluids, including those necessary electrolytes. Taking in the required electrolytes, as well as satisfactory levels of fluids, will determine your hydration level. It is vital to monitor the body and to continually take in fluids. By the time thirst sets in, the body has already lost at least two percent of its fluid, and dehydration occurs. At any chance possible before and during exercise consume fluids to avoid the harmful consequences of dehydration.

Why should we be drinking water?.
Weight Loss
Water is one of the best tools for weight loss, first of all because it often replaces high-calorie drinks like cola, juice and alcohol with a drink that doesn't have calories. But it's also a good appetite suppressant and often when we think we're hungry, we're actually just thirsty. Water has no fat, no calories, no carbs, no sugar.
Heart Healthy
Drinking a good amount of water could lower your risks of a heart attack. A six year study published in the American Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack during the study period than those who drank less than two glasses.
Energy
Being dehydrated can sap your energy and make you feel tired – even mild dehydration o as little as 1 or 2% of your body weight. If you're thirsty you're already dehydrated and this can lead to fatigue, muscle weakness, dizziness and other symptoms.
Headache Cure
Another symptom of dehydration is headaches. In fact, often when we have headaches it's simply a matter of not drinking enough water. There are lots of other causes of headaches of course, but dehydration is a common one.
Healthy Skin
Drinking water can clear up your skin and people often report a healthy glow after drinking water. It won't happen overnight, of course, but just a week of drinking a healthy amount of water can have good effects on your skin. Drinking water also helps to limit stretch marks during weight loss and pregnancy.
Digestive Problems
Our digestive systems need a good amount of water to digest properly. Often water can help cure stomach acid problems and water along with fibre can cure constipation – often a result of dehydration.
Cleansing
Water is used by the body to help flush out toxins and waste products from the body.
Cancer Risk
Related to the digestive system, drinking a healthy amount of water has also been found to reduce the risk of colon cancer by 45%. Drinking lots of water can also reduce the risk of bladder cancer by 50% and potentially reduce the risk of breast cancer.
Better Exercise
Being hydrated can severely hamper your exercise activities, slowing you down and making it harder to do aerobics and to lift weights. Exercise requires additional water, so hydrate yourself before, during and after exercise.
How To Form The Water Habit
Here are some tips that have helped me.
How Much Water?
As a rule of thumb 2l of water per day and if exercising 2.5l of water. It's not good to drink water when you're thirsty as you're already dehydrated by then. Best is to form a routine: drink a glass when you wake up, a glass with each meal, a glass in between meals, and also drink before, during and after exercise. Try to generally keep yourself from getting thirsty.
Carry A Bottle
A lot of people find it useful to carry a plastic drinking bottle, fill it with water, and carry it around all day. When it's empty, fil it up again and keep drinking.
Set A Reminder
Set your watch to beep at the top of each hour, or set a periodic computer reminder, so that you don't forget to drink water.
Substitute With Water
If you normally get a cola, or an alcoholic beverage, get a glass of water instead. Try sparkling water instead of alcohol at social functions.
Exercise
Exercising can help make you want to drink water more. It's not necessary to drink sports drinks like Lucosade when you exercise, unless you're doing it for more than an hour. Just drink water. If you're going to exercise, be sure to drink water a couple of hours ahead of time, so that it will get through your system in time, and again, drink during and after exercise as well.
Track It
It often helps, when forming a new habit to keep track of it. This increases awareness and helps to ensure that you're staying on track. Keep a little log, which can be a simple tick for each glass of water you drink.