Should I Drink Lemon Water?

“I have heard lemon water can help with weight loss, improve my digestion, boost my metabolism, increase my energy levels and is a great way to detox. Is this true?””

Unfortunately, the health claims of lemon water are not backed up by science. These is no evidence that lemon water helps with weight loss or has any impact on your metabolism or energy levels. There is no need to “detox”. Your body has its own natural detoxification processes and lemon water (or any other product claimed to assist detox) is not recommended.

The benefits of drinking lemon water are derived from the Vitamin C, also known as ascorbic acid, that is found in lemons. One glass of water with the juice of one lemon provides approximately 20% of your daily Vitamin C requirement, but otherwise there is very little nutritional value.

Lemon juice is a natural flavour and is preferable to soft drink and artificially flavoured waters. Adding a squeeze of lemon can be helpful if you struggle to drink 1.5L of plain water each day.

The downside to lemon water is the potential for it to damage to your teeth. Lemons are acidic and may damage the protective tooth enamel, leading to cavities. Tips to protect your teeth include drinking through a straw and rinsing your mouth afterwards.

So, should you drink lemon water? If you enjoy a squeeze of lemon in your water, then keep drinking it. If you do not like it, do not worry - you can easily get your daily Vitamin C from other citrus fruit, berries or a red capsicum.

Workplace Bullying: What You Need to Know (and do)

Most people will spend about a third of their life at work. Work should be a place you feel safe and included. But what do you do if it feels like you are being bullied?

Bullying is defined as a persistent pattern of behaviour aimed at intimidating, humiliating or undermining a person or a team that has an impact on health and safety. It might range from constant criticism or unrealistic work demands to threatening comments or physical intimidation.


In most places, you have specific rights and protections when it comes to workplace bullying under local work health and safety laws. These will usually include such rights as:

  • The right to a safe work environment

This does not just mean physical safety, it also means you have a right to a workplace free of bullying.

  • The right to make a complaint

If you are being bullied, you can report it to your manager, human resources or a health and safety representative.

  • The right to confidentiality

Your privacy should be respected, and no one should be told that you have made a complaint

  • Protection from retaliation

Your complaint must be handled fairly, and you cannot be targeted unjustly for speaking up.

  • The right to seek outside help

You can seek help from a union representative, lawyer or workplace advocate. The work health and safety regulator in your area will also be a good source of information and support.

  • Compensation and legal support

You may be able to seek compensation if the bullying causes psychological or physical injury through a workers’ compensation scheme.

It can feel scary to speak up, but it is important to get help so you can feel safe and comfortable at work.

If you feel you are the target of a workplace bully, there are some steps you can take:

1. Gather evidence.

2. Speak up. Lodge a formal complaint.

3. Seek external support: If the issue is not resolved, go to the relevant work health and safety regulator.

Tips to Reduce Burping

Eat slowly to reduce the amount of air you swallow. Avoid eating on the go. Try sitting down at a table for your main meals and avoid eating while watching TV or on your computer. Distraction tends to make us eat faster.

  1. Drink slowly. Avoid gulping a large volume of liquid.
  2. Avoid fizzy drinks which contain a large amount of carbon dioxide gas that will quickly expand your stomach. Beer has a similar effect.
  3. Avoid chewing gum. This increases the amount of air swallowed, particularly when you chew with your mouth open.
  4. Limit fatty foods. These slow down the emptying of your stomach which leads to an overly full and bloated stomach. Burping helps to release some of the gas and often makes us feel better.
  5. Limit spicy foods. Spicy foods often cause reflux accompanied by burping. They also increase the amount of swallowing (of both food and air).
  6. Cut down on caffeine because it can increase stomach acid production which leads to burping.
  7. Exercise regularly to help with emptying of the stomach. Try a short walk after dinner.
  8. Stress often exacerbates other gut problems (IBS, bloating and reflux) which are often the trigger for burping.
  9. Keep a food diary to see if your burping is linked to any specific foods.

Some people burp 10-20 times a day and usually there is nothing to worry about provided your burps are just burps – no discomfort, no reflux, no bloating or other symptoms (and you are not embarrassed by your burps).

Every day our body produces 25 litres of gas in the intestine. Thankfully most of this is re-absorbed and only about one to two litres is expelled from the body by either burping or flatulence. Burping is how our body gets rid of excessive gas from the stomach. Gas further down the intestine will be released as flatulence.

Most of the time our burps are caused by simply swallowing too much air while we are eating or drinking. Certain foods or food intolerances may result in burping and occasionally a medical condition requiring investigation and treatment is the cause of burping.

 

Swallowing too much air

It is normal to swallow some air when we eat and drink, however when we eat quickly and drink large volumes of liquid, this increases the amount of air that we swallow. Excessive air in the stomach causes it to stretch and burping is the easiest way to get rid of the excess air. Other causes of excessive air in the stomach include chewing gum, sucking on hard lollies, talking while eating and smoking.

 

Foods that cause too much gas

Certain foods are known to cause excessive gas in the stomach because they produce gas during the digestive process. Cabbage, onions, broccoli, cauliflower and lentils are often the culprits.

Food intolerances are another reason for excessive burping. If your body has trouble digesting foods, you may get an increase in gas. Common examples are lactose intolerance or gluten intolerance. If you suspect your burping is linked to certain foods, keep a food diary and then discuss your symptoms with your doctor or a dietitian before eliminating foods.

 

Medical conditions that cause burping

While most of the time our burping is harmless, there are several medical conditions to look out for. Refluxing food from the stomach back up into the oesophagus is a common cause of burping. Other conditions include a hiatus hernia – when part of the stomach has moved up into the chest cavity. Stomach ulcers and bacterial infections of gut can also be the underlying cause of your burping.

 

When to see your doctor

If you are worried or embarrassed by your burping, have a talk with your GP. Symptoms that should be investigated include: abdominal or chest discomfort, nausea, bloating, unexplained weight loss, vomiting, difficulty swallowing or feeling overly full after eating.

75 Hard – the TikTok Fitness Trend Taking Over The Internet

It seems every few months there is a new fitness program or revolutionary diet that takes the internet by storm. The latest challenge that has got the fitness industry in a frenzy is 75 Hard. But should you do it?


What is it?

As the name suggests, this challenge goes for 75 days. It is different from most other fitness programs in that it has an extremely strict sets of rules.

Firstly, you have to do two 45-minute workouts per day, and one of them has to be outside. You have to follow a strict diet (of your own choice), without a single cheat meal. You cannot drink any alcohol. You have to drink a gallon of water per day (around 3.8 litres). You have to read 10 pages of a self-improvement book per day. You have to take a progress picture every day.

And most importantly, if you skip any step throughout any day, you have to start again from day one.

It sounds harsh, and almost impossible, but surprisingly many people are taking part. Creator Andy Frisella refers to this challenge as a ‘transformative mental toughness program’, rather than a fitness program, The aim is to be left with heightened mental discipline and healthier lifestyle habits at the end of the challenge.


Is 75 Hard healthy?

On paper it may seem like a positive lifestyle change, but some experts think it could go too far. Lead psychologist at Awake Therapy, Mark Travers, says that “the rigid nature of 75 Hard makes it unsustainable for many.” Travers believes that the inflexibility of the challenge makes it harder for people with demanding jobs, caregiving responsibilities or health conditions to follow such an extreme regimen.

Although it is well accepted that rest days are a necessary part of physical health, the inflexible nature of the challenge makes these rest days obsolete. Even when you fall sick or have more important commitments, the challenge insists you complete all tasks or you start again. According to Travers, this can “heighten feelings of guilt or inadequacy when participants slip up, potentially reinforcing negative cycles”.

 

Are there any risks?

Perhaps the most concerning aspect of this challenge is the requirement to drink 3.8 litres of water each day. For many people this amount of water is dangerous and could lead to very low sodium levels causing nausea, drowsiness and seizures.

In addition, it is important to note that the challenge creator has no medical, nutrition of fitness credentials. He is an entrepreneur, motivational speaker and coach who emphasises that 75 Hard program is actually about mental toughness, not fitness. Programs like 75 Hard should not be treated as expert advice. Rather, it is best to use them as motivation, and treat any hard “rules” with caution.

 

A more realistic challenge: 75 Soft

75 Soft, also a challenge made on TikTok, is an adapted version of the 75 Hard challenge, aimed at ensuring sustainability and a realistic set of goals. In this challenge, you have to eat well, only drink on social occasions, exercise for 45 minutes a day (with one day a week for recovery), drink three litres of water a day and read ten pages of any book a day.

Although it probably would not push you as hard as its original challenge, 75 Soft can be great for those who cannot fit the rigorous exercise and constant dieting into their routine.

Tommy Hattoo, a wellbeing campaigner who has completed both of the challenges, said that both were great but that “if he wants something more sustainable and realistic” he would choose the 75 Soft challenge.

1 Thing You Can Do Today

Use your peripheral vision

“I saw it out of the corner of my eye.”

We know what our peripheral vision is, but do you know how large of a role it plays in our everyday lives? Whether you are spotting a child crossing the road, a ball coming towards your head or something falling off the shelf, your peripheral vision helps keep you and others safe.


How can I train my peripheral vision?

You may feel that the increased screen time of the 21st century has made you lose touch with your peripheral vision. But there are exercises which help enhance visual acuity, broaden our peripheral vision field and reduce the risk of tunnel vision:

Tracking practice: This is an easy and accessible eye exercise which involves focusing on a central point, such as a stationary object. Then, while maintaining eye contact with this object and – keeping your head still, try to identify all the different objects in your peripheral vision.

Ball and wall drill: Stand about a metre away from a wall and focus your vision on a fixed point just above eye level. Now, throw a tennis ball with one hand against the wall, using your other hand to catch it. Make sure your eyes stay fixed on one point.

Just as we train our other muscles, you may find that consistently training the muscles around your eyes with these exercises will help you enhance your awareness and peripheral vision.

Stick with Sparkling Water If You Prefer It

If you prefer a little fizz in your water, then rest assured that sparkling water is just as hydrating as plain water. Both contain the same essential compound – H2O. However, carbonated water – naturally or artificially – contains dissolved carbon dioxide gas which, through a chemical reaction, turns into carbonic acid, giving it that fizz.


“This does not interfere with the body’s ability to absorb water and stay hydrated,” said Grace Derocha, a registered dietitian nutritionist and spokeswoman for the US Academy of Nutrition and Dietetics.

Actually, sparkling water may have an advantage. If you prefer it over plain, then you are more likely to drink more and be better hydrated than if you drink less. But choose ones without added sugar, advises Derocha.

Are There Any Benefits to Mouth Taping, And Is It Safe?

Mouth taping has recently gained popularity as a method to encourage nose breathing during sleep. It involves placing porous tape over the lips while sleeping, helping to promote breathing through the nose instead of the mouth. It is claimed to help with issues such as snoring and bad breath.


While mouth taping is not scientifically proved as a treatment, there is some evidence of limited benefits. The US Sleep Foundation undertook a small study of people with mild obstructive sleep apnoea who used a porous patch over the mouth to encourage nasal breathing. Researchers found the group experienced reduced snoring and fewer instances of interrupted breathing.

Some people also claim that mouth taping helps with fatigue, concentration issues, bad breath, and excessive thirst at night, although most of these claims have not been scientifically studied.

But mouth taping is not for everyone. There have been some reported side effects of mouth taping, including irritation on or around the lips, disrupted sleep due to irritation from the tape or difficulty breathing through the nose (especially if you have nasal congestion).

Additionally, anyone who feels anxious about having their mouth taped shut may find it unsettling.

As mouth taping is not considered a commonly accepted or proven practice, speak to your doctor before trying it. If you suspect you might have sleep apnoea or another sleep disorder, other treatments may be more effective.

If you have difficulty breathing through your nose due to a cold or sinus infection, allergies, nasal polyps or another reason, you should avoid mouth taping.

Can dehydration damage your kidneys?

It is a hot sunny day and you are on a walk, but you have forgotten your water bottle. Not a big deal, right? Maybe you get a light headache but you will be alright, right? Surprisingly, it might be a big deal for your kidneys.

Experts warn us that dehydration can negatively affect kidney function and actually contribute to life-threatening kidney diseases. Wish you would have taken your water bottle with you now?


How does dehydration affect my kidneys?

As we all know, water plays an incredibly important part in the working of our body. One of its most important roles is to remove waste from our blood in the form of urine. However, according to experts at Kidney Research UK, when our bodies are dehydrated, the urine we produce has a higher concentration of minerals and waste, which can lead to the formation of crystals within our bloodstream. These crystals can affect kidney function and contribute to kidney diseases such as kidney stones and even kidney failure.


How will I know if I have kidney problems?

Although it may be easy to tell if you have kidney stones, there are other symptoms of kidney problems that might not be so obvious. When we are severely dehydrated, our kidney function can be rapidly reduced, leading to an acute kidney injury (AKI). While AKI’s do not always cause symptoms, some signs of kidney include producing less urine than usual, nausea, fatigue, high blood pressure and swelling in the legs, ankles or feet. If you experience any of these symptoms, you should seek medical attention.


How can I prevent kidney damage?

Apart from staying hydrated, there are other ways you can protect your kidneys. We should get our blood pressure and blood glucose levels regularly checked by doctors as they can be good indicators of kidney health. And of course, the usual health advice applies to your kidneys as well as your overall mental and physical health: reduce your salt intake, manage your weight, create a regular exercise routine and moderate any alcohol.

1 Thing You Can Do Today

Have a warm shower before bed


Do you have trouble getting off to sleep? Try a warm shower before bedtime, say sleep experts.

Studies have found that people who bathe before bedtime fall asleep faster. In the hours before bedtime, a human’s core body temperature naturally cools, while skin temperatures of the hands and feet increase. Scientists believe that immersing your body in warm water aids this natural temperature regulation process, improving sleep as a result.

It is important to get the timing right, says sleep physician Dr David Rosen.

“Make sure your warm shower is at least one hour before bed, because that is what is best supported by research,” he says.

Dr Rosen says the warm shower habit can become part of your bedtime routine, like stopping harmful sleep habits such as screen time, and starting helpful ones like creating a restful bedroom environment.

Can a cold shower help you sleep too? While there are benefits to cold showers, improving sleep does not seem to be one of them. Cold water tends to be stimulating, raising levels of the hormones cortisol and norepinephrine which can boost your alertness.

Eat Smarter

Lentils


Lentils might be the perfect food. They are high in fibre, protein and complex carbohydrates, low in fat and calories, naturally gluten free, and have a low glycaemic index (GI). As a bonus, they are also cheap, last for ages in your cupboard and cook up quickly.

Want to do your bit to help the planet? We could feed the world more sustainably with lentils (and all pulses). They have a lower carbon footprint than most foods because they require a smaller amount of fertiliser and water to grow.

 

What can lentils do for you?

Protein: Combine lentils with a wholegrain and they provide the same quality protein as meat. A half cup serving of cooked lentils provides about 12 grams of protein – that is the same as two eggs or a half cup of Greek yoghurt.

Fibre: an unsung essential nutrient, most of us do not eat enough fibre. A half cup of cooked lentils provides 32 per cent of your day’s fibre needs. Fibre helps lower blood cholesterol, protects against colon cancer and type 2 diabetes, and nourishes the all-important gut bacteria.

Lentils will also top up your levels of iron, folate potassium and manganese – Start your love of lentils by making an easy dal.