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6 Ways How Drinking Too Much Water Can Harm You




“Drink lots of water, it’s healthy.”

If only you could count how many times you have heard this from people around. It sounds like the perfect medicine for everything. However, it is not. Though drinking lots of water can protect you from a number of health risks, it is important to know when to stop. Hydration sure is the key to a healthy survival but only to a particular threshold.

Usually, people say that 8 glasses of water in a day is necessary for you. But do you find it difficult to drink 8 glasses of water? Do you have to force it down? Well, there is nothing wrong with you; instead, doing this can do something wrong to your health. Holding so much liquid in your body is uncomfortable, and according to recent studies, it isn’t healthy either.


Technically, you should drink water only as much as you need to satisfy your thirst. Too much of it can cause water intoxication, leading to fluid and blood imbalance in the body. This condition reduces the sodium levels in your body, thereby resulting in nausea, fainting, cramps, vomiting, and brain swelling in some cases. According to experts, 3 liters of water in a day is sufficient for you.

Here’s a list of the 6 possible side effects of drinking too much water. Keep reading…

  1. Swells up your cells

Sodium and potassium ions in your body maintain the fluid balance between the cells and the blood. However, when there is excess water in the blood and salt and ions in the cells, water rushes into the cells and swells them up. This is risky for your nerve cells of your brain due to the restricted area in the skull and may lead to seizures, headaches and brain injury.

  1. Low potassium levels

Hypokalemia or low potassium levels are another side effect of overhydration. This may lead to symptoms like vomiting, low blood pressure, nausea, and diarrhea. So if your body is in a state of water retention, its best to not drink more water.

  1. Low sodium levels

Drinking too much water can disturb your body’s overall sodium balance. Critically, it should be 145 mEq/L but when it goes lower than 135 mEq/L, it can result in the swelling up of cells due to too much water. In case of sodium loss, one must avoid drinking more water as it just makes conditions worse. This condition is seen in athletes who lose a lot of sodium due to sweating.

  1. Muscle cramps

Filling up on the water can disturb your body’s fluid balance due to a drop in electrolyte levels. This can disturb the normal functioning of muscles, thereby resulting in muscle cramps and spasms. So if you are into a high-intensity sport, then you must drink water to hydrate yourself but you must also drink sports drinks to fill your body up with electrolytes.

  1. Overwhelming the kidneys

Drinking liters of water in a short period of time can overwhelm your kidneys. It puts too much pressure on the kidneys to filter the blood and excrete water from the body. Overhydration can be dangerous if you are dealing with kidney problems. Experts believe that it may spark up the risk of chronic kidney diseases. They also believe that too much water may increase the risk of cardiovascular diseases.

  1. Makes you feel lethargic

The primary function of your kidneys is excretion of fluids. When you drink more water than what is required, you kidneys flush that out through urine. However, they need to stress to drain out all this water. These results in a stress-reaction from the hormones thereby making you feel fatigued.



5 Foods That Will Detoxify Your Lungs And Heal Them Naturally

The Kashmir Monitor



Are you a chain smoker? Do you live in a polluted area? Our lungs are a vital organ and the most ignored organ of our body. It is through them that we breathe.

Consequently our lungs are also sucking in harmful elements from the air around us. They are exposed to harmful pollutants and microbes that get deposited from the air we inhale. For people who smoke, their healthy lungs turn black with the deposition of tar in their lungs. Regular detoxification of lungs will help in smooth functioning and help in expulsion of toxins. Thus it is important that we choose healthy foods to cleanse our lungs, so as to reduce common lung diseases and respiratory problems such as asthma, bronchitis, pneumonia and cystic fibrosis.

Some foods which are great for good lung health are listed below:


1. Garlic: The anti-inflammatory properties along with a high level of allicin helps to fight infections and reduces inflammation. Garlic has also been considered by many as being an effective remedy in improving asthma and can help to reduce the risk of lung cancer.

2. Apples: An apple is healthy, loaded with nutrients, high energy, high fiber, low calorie food. Its flavonoids and the wide variety of vitamins, and antioxidants, particularly vitamin C, helps us to maintain a strong immune system and a healthy respiratory system. When we have healthy respiratory functions, we can fight off lung diseases and prevent them naturally.

3. Ginger: Due to its anti-inflammatory properties ginger will help to clear your lungs naturally. You can add ginger to various dishes as it is a widely used herb. Also you can add it in your morning tea.You can also use it to prepare ginger tea blended with some lemon in it. This is beneficial to remove toxins from the respiratory tract.

4. Green tea: Drink a cup of your favourite herbal green tea before going to bed to release toxins in the intestine that can lead to constipation or other stomach ailments. You should refrain from overloading your lungs with tedious work during this purification process.

5. Lentils: In order to optimize the oxygen transportation faculties of the lungs, healthy hemoglobin levels are absolutely critical. Hemoglobin is a protein molecule that is found in red blood cells and aids in transporting oxygen from the lungs to body tissue. As an added benefit, hemoglobin stimulates the internal processes that returns carbon dioxide back to the lungs to be expelled from the body. Black beans, cow peas, dried peas, lentils, red kidney beans, garbanzo beans, and soybeans are some foods containing properties that raise hemoglobin levels. Additionally, supplement beans and lentils with vitamin-C rich foods to maximize iron absorption.

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Fasting may help keep age-related diseases at bay: Study

The Kashmir Monitor



Fasting can boost the body’s metabolism and help protect against age-related diseases, a study has found. The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. While food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.

“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said Paolo Sassone-Corsi, a professor at the University of California, Irvine in the US. “Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” said Sassone-Corsi.

The research, published in the journal Cell Reports, was conducted using mice, which were subjected to 24-hour periods of fasting. While fasting, researchers noted the mice exhibited a reduction in oxygen consumption (VO2), respiratory exchange ratio (RER), and energy expenditure, all of which were completely abolished by refeeding, which parallels results observed in humans.


“The reorganisation of gene regulation by fasting could prime the genome to a more permissive state to anticipate upcoming food intake and thereby drive a new rhythmic cycle of gene expression,” he said. “In other words, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases,” said Sassone-Corsi.

The study opens new avenues of investigation that could ultimately lead to the development of nutritional strategies to improve health in humans.

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High-fibre diet lowers risk of death, non-communicable diseases: Lancet

The Kashmir Monitor



Eating up to 30 grams of naturally-occurring dietary fibre — such as whole grains, pulses, vegetables and fruits — daily may prevent the risks of developing non-communicable diseases, finds a review of studies published in the journal The Lancet.

The results suggest a 15-30 per cent decrease in all-cause and cardiovascular related mortality; and reduced incidence of coronary heart disease, stroke, Type-2 diabetes and colorectal cancer by 16-24 per cent.

Increasing fibre intake is associated with lower bodyweight and cholesterol, compared with lower intake or synthetic and extracted fibre.


“Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases,” said Professor Jim Mann, from the University of Otago, New Zealand.

“Fibre-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favourably influence lipid and glucose levels.

“The breakdown of fibre in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer,” Mann said.

Protection against stroke, and breast cancer also increased. Consuming 25-29 grams each day was adequate but the data suggest that higher intakes of dietary fibre could provide even greater protection.

The researchers included 185 observational studies and 58 clinical trials involving 4,635 adult participants.

The study also found that diets with a low glycaemic index and low glycaemic load provided limited support for protection against Type 2 diabetes and stroke only.

Foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium.

However, high intakes might have ill-effects for people with low iron or mineral levels for whom high levels of whole grains can further reduce iron levels, the researchers noted.

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January 2019
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