There are many of us who indulge in artificial sweeteners once in a while—a can of diet soda now and then, perhaps a "guiltless" binge of sugar-free pudding packs—even though we know they may not be so great for us. But, hey, neither is sugar, so how bad can Splenda be?
Recent research has caused some of the scientific community to officially turn their backs on Splenda.
The scientific community has been in favor of or officially "inconclusive," on sucralose, aka Splenda, for years, even amid the growing anti-artificial chatter. The American Heart Association even stated in 2011 that, with moderate use, artificial sweeteners could assist with weight loss and have a positive effect on the metabolism. However, recent research has caused some of the scientific community to officially turn their backs on Splenda. Specifically, the Center for Science in the Public Interest (CSPI) has formally recommended that consumers avoid sucralose altogether.
What caused the CSPI to downgrade Splenda from "caution" to "avoid?" A study published in January in the International Journal of Occupational and Environmental Health proved the final nail in Splenda’s coffin. Swiss mice who were fed significant amounts of sucralose throughout their lives developed malignant blood cancers like leukemia. Those not fed sucralose didn’t.
While the quantities of sucralose studied were comparable to drinking a whopping 10 cans of diet soda every day, small quantities of carcinogens can do damage over the long term as well. According to CSPI scientist Lisa Lefferts, “When something causes cancer at high doses, it generally causes cancer at lower doses, the risk is just smaller.”
While this study dealt with mice, not humans, it shows that Splenda is not as "biologically inert" as previously thought. Along with other damning data—increased obesity risk, increased insulin resistance and with numerous nasty side effects—the science is now clearly showing that Splenda is something unlikely to be fit for human consumption. The Center for Science in the Public Interest rated sucralose as "safe" until as recently as 2013. This is the first time they have urged consumers to avoid the sweetener altogether.
If your health isn’t reason enough to ditch the yellow packets, consider the consequences Splenda has on the environment. Due to its unique structure, the artificial sweetener is not broken down in wastewater treatment plants, meaning it is slowly accumulating in our surface and groundwater. While sucralose is resistant to degradation, meaning it is unlikely that it will start releasing the toxic by-products often formed by pollutants, no one knows for sure what impact its accumulation while have on our environment over time. The best case scenario for the environment is that it just sits there, but do we really want sucralose sitting, perpetually intact, in our water supply?
Does the idea of zero calorie sweeteners ever entice you? If you’re a regular consumer of Splenda, perhaps stevia or cinnamon could do the trick. As the evidence piles up, it is becoming clear that it’s better to indulge in real, whole foods treat than risk the harms of artificial sweeteners.
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Climate Explained: What the World Was Like the Last Time Carbon Dioxide Levels Were at 400ppm
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Climate
Marco Bottigelli / Moment / Getty Images
By James Shulmeister
Climate Explained is a collaboration between The Conversation, Stuff and the New Zealand Science Media Centre to answer your questions about climate change.
If you have a question you'd like an expert to answer, please send it to climate.change@stuff.co.nz
What was the climate and sea level like at times in Earth’s history when carbon dioxide in the atmosphere was at 400ppm?
<p>The last time global carbon dioxide levels were consistently at or above 400 parts per million (ppm) was around <a href="https://www.nature.com/articles/nature14145" target="_blank">four million years ago</a> during a geological period known as the <a href="http://www.geologypage.com/2014/05/pliocene-epoch.html" target="_blank">Pliocene Era</a> (between 5.3 million and 2.6 million years ago). The world was about 3℃ warmer and sea levels were higher than today.</p><p>We know how much carbon dioxide the atmosphere contained in the past by studying ice cores from Greenland and Antarctica. As compacted snow gradually changes to ice, it traps air in bubbles that contain <a href="https://www.cambridge.org/core/journals/annals-of-glaciology/article/enclosure-of-air-during-metamorphosis-of-dry-firn-to-ice/09D9C60A8DA412D16645E6E6ABC1892F" target="_blank">samples of the atmosphere at the time</a>. We can sample ice cores to reconstruct past concentrations of carbon dioxide, but this record only takes us back about a million years.</p><p>Beyond a million years, we don't have any direct measurements of the composition of ancient atmospheres, but we can use several methods to estimate past levels of carbon dioxide. One method uses the relationship between plant pores, known as stomata, that regulate gas exchange in and out of the plant. The density of these stomata is <a href="https://journals.sagepub.com/doi/abs/10.1177/095968369200200109" target="_blank">related to atmospheric carbon dioxide</a>, and fossil plants are a good indicator of concentrations in the past.</p><p>Another technique is to examine sediment cores from the ocean floor. The sediments build up year after year as the bodies and shells of dead plankton and other organisms rain down on the seafloor. We can use isotopes (chemically identical atoms that differ only in atomic weight) of boron taken from the shells of the dead plankton to reconstruct changes in the acidity of seawater. From this we can work out the level of carbon dioxide in the ocean.</p><p>The data from four-million-year-old sediments suggest that <a href="https://agupubs.onlinelibrary.wiley.com/doi/full/10.1029/2010PA002055" target="_blank">carbon dioxide was at 400ppm back then</a>.</p>Sea Levels and Changes in Antarctica
<p>During colder periods in Earth's history, ice caps and glaciers grow and sea levels drop. In the recent geological past, during the most recent ice age about 20,000 years ago, sea levels were at least <a href="https://science.sciencemag.org/content/292/5517/679.abstract" target="_blank">120 meters lower</a> than they are today.</p><p><span></span>Sea-level changes are calculated from changes in isotopes of oxygen in the shells of marine organisms. For the Pliocene Era, <a href="https://agupubs.onlinelibrary.wiley.com/doi/full/10.1029/2004PA001071" target="_blank">research</a> shows the sea-level change between cooler and warmer periods was around 30-40 meters and sea level was higher than today. Also during the Pliocene, we know the West Antarctic Ice Sheet was <a href="https://www.nature.com/articles/nature07867" target="_blank">significantly smaller</a> and global average temperatures were about 3℃ warmer than today. Summer temperatures in high northern latitudes were up to 14℃ warmer.</p><p>This may seem like a lot but modern observations show strong <a href="https://journals.ametsoc.org/jcli/article/23/14/3888/32547" target="_blank">polar amplification</a> of warming: a 1℃ increase at the equator may raise temperatures at the poles by 6-7℃. It is one of the reasons why Arctic sea ice is disappearing.</p>Impacts in New Zealand and Australia
<p>In the Australian region, there was no Great Barrier Reef, but there may have been <a href="https://link.springer.com/content/pdf/10.1007/BF02537376.pdf" target="_blank">smaller reefs along the northeast coast of Australia</a>. For New Zealand, the partial melting of the West Antarctic Ice Sheet is probably the most critical point.</p><p>One of the key features of New Zealand's current climate is that Antarctica is cut off from global circulation during the winter because of the big <a href="https://www.tandfonline.com/doi/abs/10.3402/tellusa.v54i5.12161" target="_blank">temperature contrast</a> between Antarctica and the Southern Ocean. When it comes back into circulation in springtime, New Zealand gets strong storms. Stormier winters and significantly warmer summers were likely in the mid-Pliocene because of a weaker polar vortex and a warmer Antarctica.</p><p>It will take more than a few years or decades of carbon dioxide concentrations at 400ppm to trigger a significant shrinking of the West Antarctic Ice Sheet. But recent studies show that <a href="http://nora.nerc.ac.uk/id/eprint/521027/" target="_blank">West Antarctica is already melting</a>.</p><p>Sea-level rise from a partial melting of West Antarctica could easily exceed a meter or more by 2100. In fact, if the whole of the West Antarctic melted it could <a href="http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.695.7239&rep=rep1&type=pdf" target="_blank">raise sea levels by about 3.5 meters</a>. Even smaller increases raise the risk of <a href="https://www.pce.parliament.nz/publications/preparing-new-zealand-for-rising-seas-certainty-and-uncertainty" target="_blank">flooding in low-lying cities</a> including Auckland, Christchurch and Wellington.</p>From Your Site Articles
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Luxy Images / Getty Images
By Jo Harper
Investment in U.S. offshore wind projects are set to hit $78 billion (€69 billion) this decade, in contrast with an estimated $82 billion for U.S. offshore oil and gasoline projects, Wood Mackenzie data shows. This would be a remarkable feat only four years after the first offshore wind plant — the 30 megawatt (MW) Block Island Wind Farm off the coast of Rhode Island — started operating in U.S. waters.
<p>According to the Department of Energy (DOE), there are 28 US offshore wind projects in the planning stage, with the biggest clusters along the East Coast, from Massachusetts to Virginia. There are also 15 active commercial leases for offshore wind development in the U.S. and if they are fully built, there is the potential to support approximately 25 GW of offshore wind capacity.<span></span></p>
<p><em>Reposted with permission from <a href="https://www.dw.com/en/offshore-us-wind-power-blown-on-course/a-54121338" target="_blank">Deutsche Welle</a>.<a href="https://www.ecowatch.com/r/entryeditor/2646394500#/" target="_self"></a></em><em></em></p>
<p>Wind energy, both onshore and offshore, is now the US's top choice for new power, with 39% of new utility-scale power sector additions at 107 GW — enough to power 32 million homes. It is also the largest renewable energy source in the country, supplying over 7% of the nation's electricity.</p><p>The domestic offshore wind market is smaller than the onshore sector, where capacity is now over 100 GW, but growing. "The shift of investment towards offshore wind in the US is due to a decreasing amount of leasable space on land because an increasing number of landowners and communities are objecting to local siting," says Annie Hawkins, Executive Director, Responsible Offshore Development Alliance (RODA).</p><p>"From an environmental perspective, there is a limited amount of space that can reasonably be developed without significant impacts to ocean ecosystems and the existing ocean resource economy," Hawkins adds.</p><p><a href="https://www.dw.com/en/has-the-wind-been-taken-from-the-sails-of-europes-renewable-future/a-50886866" target="_blank">Europe has long been the global leader in offshore wind generation</a>, with the U.S. focused on developing land-based wind facilities. According to industry body WindEurope, overall offshore capacity for European nations is 22 GW, with 4,000 offshore wind turbines erected in the waters of 11 countries, with a combined power generation capacity of 15.8 GW, enough to supply around 15 mid-size cities.</p>
Corporates Shift
<p>Helping to drive offshore growth, U.S. corporate buyers <a href="https://www.dw.com/en/cities-leading-the-transition-to-renewables/a-42850621" target="_blank">are increasingly relying on wind energy to power their businesses</a>. Walmart and AT&T are the two top corporate wind buyers, while 14 newcomers entered the wind market in 2019, including Estée Lauder and McDonald's.</p><p>"Oil and gas companies have jumped into the U.S. offshore wind market, where they can transfer expertise in offshore fossil fuel development to clean energy investments," says Max Cohen, principal analyst, Americas Power & Renewable research at Wood Mackenzie. Many international oil and gas companies have already recognized this huge potential and entered the US offshore wind market, including Orsted, Equinor and Shell.</p><p>"Given the recent tumult in oil prices, fossil fuel companies may more and more be looking to diversify their portfolios, particularly with assets that are contracted or offer returns uncorrelated with oil and gas," Cohen says. "Offshore wind is an area where they may have a comparative advantage, and they can then leverage the experience with that technology to make the leap to onshore wind, solar, and other renewable technologies," he says.</p>East Coast leads the way
<p>"There is enormous opportunity, especially off the East Coast, for wind. I am very bullish," said former Interior Secretary Ryan Zinke. "Market excitement is moving towards offshore wind. I haven't seen this kind of enthusiasm from industry since the Bakken shale boom," he said.</p><p>Offshore wind initiatives require excessive upfront spending: a 250 MW venture costs about $1 billion, based on International Energy Agency data, but as costs fall the tipping point after which costs fall faster gets nearer</p><p>"The opportunity has been created by Northeastern states seeing the large price declines for offshore wind in Europe," says Cohen. Onshore wind is historically the lowest cost renewable resource, but is at its most expensive in the Northeast, he adds. "But costs are falling slower than for other technologies," he says.</p><p><a href="https://www.dw.com/en/german-firms-welcome-says-new-jersey-governor/a-45961888" target="_blank">In New England and New York the intense "Not-In-My-Backyard" culture</a> (NIMBYism) also makes offshore wind potentially easier to build, Cohen adds. States along the East Coast are aiming to develop over 28 GW of offshore capacity by 2035, with 16 GW of new targets announced in 2019 alone. To help meet these targets, states and utilities selected 4,404 MW of offshore wind capacity through state-issued solicitations in 2019.</p><p>Offshore wind has also benefited from targets set by east-coast states for electrical energy. New York state aims to have 9,000 MW of capability by 2035. New Jersey has dedicated to have 7,500 MW, while Virginia's governor in April signed the 'Clean Economy Act' which requires at the least 5,200 MW of offshore wind by 2034. Massachusetts is committed to purchasing 1,600MW of offshore wind by 2027.</p><p>"The US has a vast offshore wind energy resource with a technical potential of more than 2,000 gigawatts (GW), or nearly double the nation's current electricity use," says Samuel Brock of the American Wind Energy Association (AWEA).</p>
Jobs and Coastal Revitalization
<p>U.S. wind energy now supports 120,000 US jobs and 530 domestic factories. A study by the University of Delaware predicted that the supply chain needed to build offshore turbines to feed power to seven East Coast states by 2030 would generate nearly $70 billion in economic activity and at least 40,000 full-time jobs. An American Wind Energy Association's (AWEA's) March 2020 report estimated that developing 30,000 MW of offshore wind along the East Coast could support up to 83,000 jobs and $25 billion in annual economic output by 2030.</p><p>Having said that, not all of the jobs are American jobs. The offshore wind developers with commercial leases in the US are all foreign companies. There is growing interest from the shipbuilding sector in the Gulf of Mexico in partnering with offshore wind companies to provide services. As a result, some of the US oil trade associations have submitted comments supporting certain aspects of offshore wind. "However, it is unclear to what extent offshore wind developers plan to use US vessels and crew, and the existing projects did not incorporate US vessels or labor at all," Hawkins says.</p>From Your Site Articles
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Giacomo Berardi / Unsplash
The COVID-19 pandemic has revealed both the strengths and limitations of globalization. The crisis has made people aware of how industrialized food production can be, and just how far food can travel to get to the local supermarket. There are many benefits to this system, including low prices for consumers and larger, even global, markets for producers. But there are also costs — to the environment, workers, small farmers and to a region or individual nation's food security.
<p>These costs have led many people to look once again at the benefits of small farms and locally produced fruits, vegetables and meat.</p>
<p>Of course, farmers on relatively small plots producing for local markets are the norm in developing countries. While it has many benefits, small-scale agriculture is far from idyllic. It often translates into low incomes and even poverty.</p><p>But it doesn't have to.</p><p>There are many successful initiatives to help farmers raise their productivity and incomes, improve their communities and amass capital to expand agricultural output and start small businesses. All of this can be done in an environmentally sustainable manner that builds resilience to external shocks, including climate change and even pandemics. As Edd Wright, World Neighbors Regional Director for Southeast Asia notes, "In Timor-Leste, to control the spread of the virus the government called a State of Emergency, which included the closing of all markets where people would normally buy and sell their weekly basic goods. Small-scale farmers have continued to have a secure supply of food during this emergency as they predominantly live off what they grow on their own land." These holistic community-based development programs also improve health and sanitation, teach literacy and help develop local leaders who plan and advocate for their communities.</p><p>Successes in farming communities in Nepal, India, East and West Africa, Guatemala, Peru, Burkina Faso, and several other countries hold lessons for those in the US who look to small farms as a way to build resilience and food security. "Small-scale agricultural producers have a strong capacity for innovation," notes Do Christophe Ouattara, World Neighbors Senior Program Officer in West Africa. "In Burkina Faso, indigenous soil and water conservation techniques improve production and contribute considerably to food security."</p>
<p>While each community success story is different, they have a few essential commonalities:</p><p><strong>Organic Methods. </strong>Vegetables, fruit, eggs and meat produced using organic and sustainable techniques is healthier, due to the lack of pesticides and other chemicals. It's also safer for farmers, who do not have to handle dangerous chemicals. Finally, organic production has far less impact on the environment.</p><p>For small farms, the advantage of organic agriculture is clear — higher profits. Replacing chemicals with organic pesticides and fertilizers can significantly reduce costs. Because of consumer willingness to pay a premium for "cleaner" food with a smaller environmental footprint, farmers can charge more. According to Binu Subedi, a World Neighbors Senior Social Mobilizer in Nepal, "Organic farming is based on the insight that there really is no such thing as 'waste.' Finding a use for byproducts is the easiest way to cut input costs and raise returns."</p><p>While organic techniques are becoming well-established throughout the world, there are still many techniques to learn from farmers in developing countries. These include animal-derived pesticides, closed loop aquaculture, simple low-water irrigation systems, and more.</p><p><strong>Cooperatives.</strong> There are many successful cooperatives in the US and other countries. By banding together, small holder farmers cut out middlemen and gain leverage with purchasers. They also provide the resources to invest in marketing, government advocacy and other activities that build markets and increase sales.</p><p>Cooperatives are especially helpful — even necessary — in countries in where agricultural production is highly concentrated among a relative handful of dominant companies. The COVID-19 pandemic has put a spotlight on this reality in the United States' meat processing industry. A handful of transnational companies dominate and have a monopoly on the industry. When meat processing workers got sick and meat production went down, the costs fell on workers and livestock farmers. The profits, in the form of higher meat prices to consumers, went to the handful of meat processing companies.</p><p>Small scale livestock farms, as well as processing plants, organized into cooperatives, could help address this. While the final products would likely be a bit more expensive, the meat is far less likely to become contaminated with E. coli, salmonella or other contaminants. In addition, smaller processing plants tend to be safer and have less environmental impact on surrounding communities.</p><p>Successful cooperatives in Kenya and other developing countries have a lot to teach, including how to generate capital through savings and credit groups. These groups pool savings of small holder farmers and loan to members at very low rates. They eliminate onerous loan conditions and show forbearance if borrowers encounter setbacks. Savings and credit groups are often the first step to larger, more comprehensive cooperative relationships. It's time to introduce these mechanisms in the US so that small scale farmers can thrive.</p><p><strong>Heritage Varieties. </strong>Industrial farming has resulted in consistent and attractive produce and meat. But to achieve this, and at the scale necessary for profitability, the variety has been greatly reduced. In most stores in the U.S., there are relatively few types of each fruit or vegetable. And these tend to have fewer nutrients and flavor than varieties grown and eaten prior to the domination of industrial farming. The same is true with meat. Factory farmed chicken and turkey are all but flavorless compared to traditional breeds.</p><p>The desire for more variety, flavor and nutrition is the reason many consumers are slowly rediscovering heritage or heirloom varieties. Produced on small farms, these products are often available at high end restaurants, farmer's markets and specialty supermarkets. Of course, this is just how organics started.</p><p>Like organics, heritage produce and meat often command a higher price. When produced organically, that translates into higher profits for small farm owners.</p><p>Peru, Guatemala and many other countries in the Global South have a great deal of experience with indigenous produce.</p><p>The need to grow more of it is especially pressing now, as large food companies successfully market highly processed food in these countries. The result has been the worst of all worlds: Chronic diseases such as heart disease, diabetes, and obesity have reached epidemic proportions. Small scale organic farmers have experience cultivating produce that is healthier and can counter these diseases. A resurgence of these traditional varieties brings increased self-sufficiency and food security as well. This expertise — as well as the heritage varieties themselves — can and should be put to use on American small farms. As Olga Chivalan, a single mother who farms her own small vegetable garden in Guatemala said, "My neighbors and I grow a variety of fruits and vegetables, including those native to our region. We believe the reliance on indigenous varieties contributes to our community's good health."</p>
<p>Globalization — of ideas, goods, capital and cooperation — is a significant achievement. It can also have downsides. They include how food is produced, transported and consumed on a large scale. Ironically, those downsides are best addressed by more globalization. Specifically, small holder farmers in developing countries sharing their innovations with like farmers in developed countries. There's never a downside to learning how to improve incomes, health and security in responsible and sustainable ways.</p>
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By Joe Leech
The human body comprises around 60% water.
It's commonly recommended that you drink eight 8-ounce (237-mL) glasses of water per day (the 8×8 rule).
<p>Although there's little science behind this specific rule, staying hydrated is important.</p><p>Here are 7 evidence-based health benefits of drinking plenty of water.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/7-health-benefits-of-water" target="_blank">Healthline</a></em><em>.</em></p>
1. Helps Maximize Physical Performance
<p>If you don't stay hydrated, your physical performance can suffer.</p><p>This is particularly important during intense exercise or high heat.</p><p>Dehydration can have <a href="https://www.healthline.com/health/how-to-tell-if-youre-dehydrated" target="_blank">a noticeable effect</a> if you lose as little as 2% of your body's water content. However, it isn't uncommon for athletes to lose as much as 6–10% of their water weight via sweat.</p><p>This can lead to altered body temperature control, reduced motivation, and increased fatigue. It can also make exercise feel much more difficult, both physically and mentally.</p><p>Optimal hydration has been shown to prevent this from happening, and it may even reduce the <a href="https://www.healthline.com/health/oxidative-stress" target="_blank">oxidative stress</a> that occurs during high intensity exercise. This isn't surprising when you consider that muscle is about 80% water.<a href="https://pubmed.ncbi.nlm.nih.gov/19344695" target="_blank"><span></span></a></p><p>If you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best.</p><p><strong>Summary</strong></p><p><strong></strong>Losing as little as 2% of your body's water content can significantly impair your physical performance.</p>2. Significantly Affects Energy Levels and Brain Function
<p>Your brain is strongly influenced by your hydration status.</p><p>Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function.</p><p>In a study in young women, researchers found that fluid loss of 1.4% after exercise impaired both mood and concentration. It also increased the frequency of headaches.</p><p>Many members of this same research team conducted a similar study in young men. They found that fluid loss of 1.6% was detrimental to working memory and increased feelings of anxiety and fatigue.<a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/mild-dehydration-impairs-cognitive-performance-and-mood-of-men/3388AB36B8DF73E844C9AD19271A75BF/core-reader" target="_blank"></a></p><p>A fluid loss of 1–3% equals about 1.5–4.5 pounds (0.5–2 kg) of body weight loss for a person weighing 150 pounds (68 kg). This can easily occur through normal daily activities, let alone during exercise or high heat.</p><p>Many other studies, with subjects ranging from <a href="https://www.healthline.com/health/parenting/signs-of-dehydration-in-toddlers" target="_blank">children</a> to <a href="https://www.healthline.com/health/symptoms-of-dehydration-in-elderly" target="_blank">older adults</a>, have shown that mild dehydration can impair mood, memory, and brain performance.</p><p><strong>Summary</strong></p><p><strong></strong>Mild dehydration (fluid loss of 1–3%) can impair energy levels, impair mood, and lead to major reductions in memory and brain performance.</p>3. May Help Prevent and Treat Headaches
<p>Dehydration can trigger <a href="https://www.healthline.com/health/dehydration-headache" target="_blank">headaches</a> and migraine in some individuals.<span></span></p><p>Research has shown that a headache is one of the most common symptoms of dehydration. For example, a study in 393 people found that 40% of the participants experienced a headache as a result of dehydration.</p><p>What's more, some studies have shown that drinking water can help relieve headaches in those who experience frequent headaches.</p><p>A study in 102 men found that drinking an additional 50.7 ounces (1.5 liters) of water per day resulted in significant improvements on the Migraine-Specific Quality of Life scale, a scoring system for <a href="https://www.healthline.com/health/migraine-symptoms" target="_blank">migraine symptoms</a>.<a href="https://academic.oup.com/fampra/article/29/4/370/492787" target="_blank"></a></p><p>Plus, 47% of the men who drank more water reported headache improvement, while only 25% of the men in the control group reported this effect.<a href="https://academic.oup.com/fampra/article/29/4/370/492787" target="_blank"></a></p><p>However, not all studies agree, and researchers have concluded that because of the lack of high quality studies, more research is needed to confirm how increasing hydration may help improve headache symptoms and decrease headache frequency.<a href="https://pubmed.ncbi.nlm.nih.gov/26200171" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Drinking water may help reduce headaches and headache symptoms. However, more high quality research is needed to confirm this potential benefit.</p>4. May Help Relieve Constipation
<p><a href="https://www.healthline.com/health/constipation" target="_blank">Constipation</a> is a common problem that's characterized by infrequent bowel movements and difficulty passing stool.</p><p>Increasing fluid intake is often recommended as a part of the treatment protocol, and there's some evidence to back this up.</p><p>Low water consumption appears to be a risk factor for constipation in both younger and older individuals.</p><p>Increasing hydration may help decrease constipation.</p><p><a href="https://www.healthline.com/nutrition/mineral-water-benefits" target="_blank">Mineral water</a> may be a particularly beneficial beverage for those with constipation.</p><p>Studies have shown that mineral water that's rich in magnesium and sodium improves bowel movement frequency and consistency in people with constipation.<a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC5334415" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Drinking plenty of water may help prevent and relieve constipation, especially in people who generally don't drink enough water.</p>5. May Help Treat Kidney Stones
<p>Urinary stones are painful clumps of mineral crystal that form in the urinary system.</p><p>The most common form is <a href="https://www.healthline.com/health/kidney-stones" target="_blank">kidney stones</a>, which form in the kidneys.</p><p>There's limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones.<a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004292.pub3/full" target="_blank"></a></p><p>Higher fluid intake increases the volume of urine passing through the kidneys. This dilutes the concentration of minerals, so they're less likely to crystallize and form clumps.</p><p>Water may also help prevent the initial formation of stones, but studies are required to confirm this.</p><p><strong>Summary</strong></p><p><strong></strong>Increased water intake appears to decrease the risk of kidney stone formation.</p>6. Helps Prevent Hangovers
<p>A hangover refers to the unpleasant symptoms experienced after drinking <a href="https://www.healthline.com/nutrition/alcohol-good-or-bad" target="_blank">alcohol</a>.</p><p>Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration.</p><p>Although dehydration isn't the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache, and dry mouth.</p><p>Good ways <a href="https://www.healthline.com/nutrition/7-ways-to-prevent-a-hangover" target="_blank">to reduce hangovers</a> are to drink a glass of water between drinks and have at least one big glass of water before going to bed.</p><p><strong>Summary</strong></p><p><strong></strong>Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of hangovers.</p>7. Can Aid Weight Loss
<p>Drinking plenty of water can help you <a href="https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible/" target="_blank">lose weight</a>.</p><p>This is because water can increase satiety and boost your metabolic rate.</p><p>Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.</p><p>A 2013 study in 50 young women with overweight demonstrated that drinking an additional 16.9 ounces (500 mL) of water 3 times per day before meals for 8 weeks led to significant reductions in body weight and body fat compared with their pre-study measurements.</p><p>The timing is important too. Drinking water half an hour before meals is the most effective. It can make you feel more full so that you <a href="https://www.healthline.com/nutrition/35-ways-to-cut-calories" target="_blank">eat fewer calories</a>.</p><p>In one study, dieters who drank 16.9 ounces (0.5 liters) of water before meals lost 44% more weight over a period of 12 weeks than dieters who didn't drink water before meals.</p>The Bottom Line
<p>Even mild dehydration can affect you mentally and physically.</p><p>Make sure that you <a href="https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day" target="_blank">get enough water each day</a>, whether your personal goal is 64 ounces (1.9 liters) or a different amount. It's one of the best things you can do for your overall health.</p>From Your Site Articles
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By Michael Svoboda
The enduring pandemic will make conventional forms of travel difficult if not impossible this summer. As a result, many will consider virtual alternatives for their vacations, including one of the oldest forms of virtual reality – books.
<p>Two kinds of books meet this challenge while telling stories about climate change. The first burrows deep into a particular place, noting changes over time as human impacts, including climate change, have intensified. The second tracks a particular effect of climate change – longer droughts, melting ice sheets, rising sea levels, or raging wildfires – across different communities and landscapes.</p>
<p>Both kinds of books can be found in this month's bookshelf. And for those who hope to do some of their "reading" while on the road, socially distanced in their vehicles, each of this month's entries includes a link to a streamable audio interview with the author.</p><p>As always, the descriptions of the titles are drawn from copy provided by the publishers. When two dates of publication are provided, the second is for the release of the paperback edition.</p><p>Safe travels!</p><p><em>Editor's Note: Yale Climate Connections thanks Scott Smallwood, senior communications manager for <a target="_blank" href="https://www.southernenvironment.org/">Southern Environmental Law Center</a>, for suggesting this theme. Three of the online interviews linked to below were recorded for <a target="_blank" href="https://brokengroundpodcast.org/">Broken Ground</a>, the podcast produced by Southern Environmental Law Center. A fourth Broken Ground interview, with Dr. Robert Bullard, considered the founder of the environmental justice movement, can be streamed <a target="_blank" href="https://www.buzzsprout.com/270210/3620881-dr-robert-bullard-environmental-justice-is-equal-justice">here</a>.</em></p>
<p><strong>1. <a target="_blank" href="https://milkweed.org/book/the-home-place">The Home Place: Memoirs of a Colored Man's Love Affair with Nature</a>, by Drew Lanham (Milkweed 2016/2017, 240 pages, $16.00 paperback) / An interview with author can be streamed <a target="_blank" href="https://www.buzzsprout.com/270210/3433171-drew-lanham-call-of-the-rural-south">here</a>.</strong></p><p>From fertile soils of love, land, identity, family, and race emerges a big-hearted, unforgettable memoir by ornithologist J. Drew Lanham. Dating back to slavery, Edgefield County, South Carolina has been home to generations of Lanhams. In The Home Place, readers meet these extraordinary people, including Drew himself, who over the course of the 1970s falls in love with the natural world around him. As his passion takes flight, however, he begins to ask what it means to be "the rare bird, the oddity." By turns angry, funny, elegiac, and heartbreaking, The Home Place is a meditation on nature and belonging, at once a deeply moving memoir and riveting exploration of the contradictions of black identity in the South – and in America today.</p>
<p><strong>2. <a target="_blank" href="https://milkweed.org/book/late-migrations">Late Migrations: A Natural History of Love and Loss</a>, by Margaret Renkl (Milkweed Editions 2019, 248 pages, $24.00) / An interview with the author can be streamed <a target="_blank" href="https://www.buzzsprout.com/270210/3829103-margaret-renkl-backyard-environmentalism">here</a>.</strong></p><p>Growing up in Alabama, New York Times opinion writer Margaret Renkl was a devoted reader, an explorer of riverbeds and red-dirt roads, and a fiercely loved daughter. Here, in brief essays, she traces a tender and honest portrait of her complicated parents and of the bittersweet moments that accompany a child's transition to caregiver. Ringing with rapture and heartache, these essays convey the dignity of bluebirds and rat snakes, monarch butterflies and native bees. Renkl suggests that there is astonishment to be found in common things: in what seems ordinary, in what we all share. Gorgeously illustrated by the author's brother, Billy Renkl, Late Migrations vividly portrays the cycles of joy and grief that inscribe human lives within the natural world.</p>
<p><strong>3. <a target="_blank" href="https://www.harpercollins.com/9780062661401/chesapeake-requiem/">Chesapeake Requiem: A Year with the Watermen of Vanishing Tangier Island</a>, by Earl Swift (Dey Street Books/Harper Collins 2018/2020, 448 pages, $17.99) / An interview with the author can be streamed <a target="_blank" href="https://www.buzzsprout.com/270210/4004636-earl-swift-watching-waters-rise">here</a>.</strong></p><p>Tangier Island, Virginia, is a community unique on the American landscape. Mapped by John Smith in 1608, settled during the American Revolution, the tiny sliver of mud is home to 470 hardy people who live an isolated and challenging existence, with one foot in the 21st century and another in times long passed. But Tangier is disappearing. The very water that has long sustained it is erasing the island day by day, wave by wave; its shoreline retreats by fifteen feet a year. As the graves of their forebears are being sprung open by encroaching tides, the conservative and deeply religious Tangiermen ponder the end times. Chesapeake Requiem is an intimate look at Tangier by an acclaimed journalist who spent much of the past two years living among its people, crabbing and oystering with its watermen, and observing its odd ways.</p>
<p><strong>4. <a target="_blank" href="https://milkweed.org/book/rising">Rising: Dispatches from the New American Shore</a>, by Elizabeth Rush (Milkweed Editions 2018/2019, 328 pages, $16.00 paperback) / An interview with the author can be streamed <a target="_blank" href="https://www.wbur.org/radioboston/2018/11/27/rising-new-american-shore">here</a>.</strong></p><p>Rising seas are transforming the coastline of the United States in irrevocable ways. In Rising, Elizabeth Rush guides readers through some of the places where this change has been most dramatic. For many of the plants, animals, and humans in these places, the options are stark: retreat or perish in place. Weaving firsthand testimonials from those facing this choice – a Staten Islander who lost her father during Sandy, the remaining holdouts of a Native American community on a drowning Isle de Jean Charles, a neighborhood in Pensacola settled by escaped slaves hundreds of years ago – with profiles of wildlife biologists, activists, and other members of these vulnerable communities, Rising privileges the voices of those often kept at the margins.</p>
<p><strong>5. <a target="_blank" href="https://www.counterpointpress.com/dd-product/trees-in-trouble/">Trees in Trouble: Wildfires, Infestations, and Climate Change</a>, by Daniel Mathews (Counterpoint Press 2020, 304 pages, $26.00) / An interview with the author can be streamed <a target="_blank" href="https://oldfirehousebooksblog.wordpress.com/2020/04/15/author-interview-dan-mathews/">here</a>.</strong></p><p>Climate change manifests in many ways across North America, but few as dramatic as the attacks on our western pine forests. In Trees in Trouble, Daniel Mathews tells the urgent story of this loss, accompanying burn crews and forest ecologists as they study the myriad risk factors and refine techniques for saving this important, limited resource. Scrupulously researched, Trees in Trouble not only explores the devastating ripple effects of climate change, but also introduces us to the people devoting their lives to saving our forests. Mathews also offers hope: a new approach to managing western pine forests is underway. Trees in Trouble explores how we might succeed in sustaining our forests through the challenging transition to a new environment.</p>
<p><strong>6. <a target="_blank" href="https://us.macmillan.com/books/9780374280062">Erosion: Essays of Undoing</a>, by Terry Tempest Williams (Farrar, Strauss, Giroux 2019, 336 pages, $27.00) / An interview with the author can be streamed <a target="_blank" href="https://radiowest.kuer.org/post/terry-tempest-williams-erosion">here</a>.</strong></p><p>Terry Tempest Williams's fierce and spirited essays are a howl in the desert. She asks: "How do we find the strength to not look away from all that is breaking our hearts?" Here, Williams bravely and brilliantly explores the many forms of erosion we face: of democracy, science, compassion, and trust. She examines the cultural and environmental implications of the gutting of Bear Ears National Monument; of the undermining of the Endangered Species Act; of the relentless press by the fossil fuel industry that has led to "oil rigs light[ing] up the horizon." And she testifies that the climate crisis is not an abstraction, offering as evidence the drought outside her door. Erosion is a book for this moment, political and spiritual at once. Williams reminds us that beauty is its own form of resistance, and that water can crack stone.</p>
<p><strong>7. <a target="_blank" href="https://www.nyrb.com/products/wilding?variant=13867544150068">Wilding: Returning Nature to Our Farm</a>, by Isabella Tree (New York Review Books 2019, 392 pages, $19.95 paperback) / An interview with the author can be streamed <a target="_blank" href="https://www.writersvoice.net/2020/02/writers-voice-isabella-tree-wilding-jeet-heer/">here</a>.</strong></p><p>For years Isabella Tree and her husband, Charlie Burrell, farmed Knepp Castle Estate and struggled to turn a profit. By 2000, with the farm facing bankruptcy, they decided to try something radical. They would restore estate's 3,500 acres to the wild. Using herds of free-roaming animals to mimic the actions of the megafauna of the past, they hoped to bring nature back to their depleted land. In the face of considerable opposition the couple persisted with their experiment and soon witnessed an extraordinary change. New life flooded into Knepp, now a breeding hotspot for rare and threatened species. At a time of looming environmental disaster, Wilding is an inspiring story of a farm, a couple, and a community transformed. Isabella Tree's book brings together science, natural history, a fair bit of drama, and – ultimately – hope.</p>
<p><strong>8. <a target="_blank" href="https://www.nyrb.com/products/wilding?variant=13867544150068">Wilding: Returning Nature to Our Farm</a>, by Isabella Tree (New York Review Books 2019, 392 pages, $19.95 paperback) / An interview with the author can be streamed <a target="_blank" href="https://www.writersvoice.net/2020/02/writers-voice-isabella-tree-wilding-jeet-heer/">here</a>.</strong></p><p>For years Isabella Tree and her husband, Charlie Burrell, farmed Knepp Castle Estate and struggled to turn a profit. By 2000, with the farm facing bankruptcy, they decided to try something radical. They would restore estate's 3,500 acres to the wild. Using herds of free-roaming animals to mimic the actions of the megafauna of the past, they hoped to bring nature back to their depleted land. In the face of considerable opposition the couple persisted with their experiment and soon witnessed an extraordinary change. New life flooded into Knepp, now a breeding hotspot for rare and threatened species. At a time of looming environmental disaster, Wilding is an inspiring story of a farm, a couple, and a community transformed. Isabella Tree's book brings together science, natural history, a fair bit of drama, and – ultimately – hope.</p>
<p><strong>9. <a target="_blank" href="https://www.penguinrandomhouse.com/books/103569/horizon-by-barry-lopez/">Horizon</a>, by Barry Lopez (Penguin Random House 2019/2020, 592 pages, $16.99 paperback) / An interview with the author can be streamed <a target="_blank" href="https://www.opb.org/radio/programs/thinkoutloud/segment/rebroadcast-barry-lopez-on-horizon/">here</a>.</strong></p><p>From pole to pole and across decades of lived experience, National Book Award-winning author Barry Lopez delivers his most far-ranging, yet personal, work to date. Horizon moves indelibly, immersively, from Western Oregon to the High Arctic; from the Galápagos to the Kenyan desert; from Botany Bay in Australia to the ice shelves of Antarctica. Along the way, Lopez probes the long history of humanity's thirst for exploration, including prehistoric peoples, 16th & 17th century explorers, 17th and 18th century colonialist, and today's ecotourists in the tropics. And always, throughout his journeys to some of the hottest, coldest, and most desolate places on the globe, Lopez searches for meaning and purpose in a broken world.</p>
<p><strong>10. <a target="_blank" href="https://www.penguinrandomhouse.com/books/543135/disappointment-river-by-brian-castner/">Disappointment River: Finding and Losing the Northwest Passage</a>, by Brian Castner (Penguin Random House 2018/2019, 368 pages, $16.95 paperback) / An interview with the author can be streamed <a target="_blank" href="https://www.youtube.com/watch?v=OhHejIQfx8s">here</a>.</strong></p><p>Fourteen years before Lewis and Clark, Alexander Mackenzie set off to cross the continent to find a trade route to the riches of the East. What he found was a river that he named "Disappointment." In this book, Brian Castner retraces Mackenzie's travels, taking readers to a world rarely glimpsed in the media, a world of tar sands, thawing permafrost, remote indigenous villages and, at the end, a wide open Arctic Ocean that could become a far-northern Mississippi of barges, pipelines and oil money. Disappointment River transports readers back to the heroic age of North American exploration and places them in a still rugged but increasingly fragile Arctic wilderness in the process of profound alteration by the dual forces of globalization and climate change.</p>
<p><strong>11. <a target="_blank" href="https://thenewpress.com/books/end-of-ice">The End of Ice: Bearing Witness and Finding Meaning in the Path of Climate Disruption</a>, by Dahr Jamail (The New Press 2019/2020, 288 pages, $17.99 paperback) / An interview with the author can be streamed <a target="_blank" href="https://ralphnaderradiohour.com/the-end-of-ice/">here</a>.</strong></p><p>In The End of Ice, we follow acclaimed journalist Dahr Jamail as he scales Denali, the highest peak in North America, dives in the warm crystal waters of the Pacific only to find ghostly coral reefs, and explores the tundra of St. Paul Island where he meets the last subsistence seal hunters of the Bering Sea and witnesses its melting glaciers. Accompanied by climate scientists and people whose families have fished, farmed, and lived in the areas he visits for centuries, Jamail begins to accept the fact that Earth, most likely, is in a hospice situation. Like no other book, The End of Ice offers a firsthand chronicle of the catastrophic reality of our situation and the incalculable necessity of relishing this vulnerable, fragile planet while we still can.</p>
<p><strong>12. <a target="_blank" href="https://us.macmillan.com/books/9780374718992">Footprints: In Search of Future Fossils</a>, by David Farrier (Farrar, Straus & Giroux 2020, 307 pages, $28.00) / An interview with the author can be streamed <a target="_blank" href="https://lithub.com/rekindled-david-farrier-in-conversation-with-stephen-sparks/">here</a>.</strong></p><p>Modern civilization has created objects and landscapes with the potential to endure through deep time, whether it is plastic polluting the oceans or nuclear waste sealed within the earth or the 30 million miles of roads spanning the planet. Our carbon could linger in the atmosphere for 100K years, and the remains of our cities will still exist millions of years from now as a layer in the rock. Traveling from the Baltic Sea to the Great Barrier Reef, and from an ice-core laboratory in Tasmania to Shanghai, Farrier describes a world that is changing rapidly, with consequences beyond the scope of human understanding. As much a message of hope as warning, Footprints will not only alter how you think about the future; it will change how you see the world today.</p>
<p class=""><em>Reposted with permission from Yale Climate Connections.</em><em></em></p>
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Watchdog Accuses Trump's NOAA of 'Choosing Extinction' for Right Whales by Hiding Scientific Evidence
11 July
Animals
Public Employees for Environmental Responsibility on Thursday accused NOAA of ignoring its own scientists' findings about the endangerment of the North Atlantic right whale. Lauren Packard / Flickr / CC BY 2.0
By Julia Conley
As the North Atlantic right whale was placed on the International Union for Conservation of Nature's list of critically endangered species Thursday, environmental protection groups accusing the U.S. government of bowing to fishing and fossil fuel industry pressure to downplay the threat and failing to enact common-sense restrictions to protect the animals.
<p>Only 400 right whales are left in existence, and fewer than 250 of them are mature, <a href="https://www.iucnredlist.org/species/41712/162001243#threats" target="_blank">leading the IUCN</a> to drop its "endangered" classification for the whale and add it to its "critically endangered" Red List. </p>
<p><a href="https://www.peer.org/wp-content/uploads/2020/07/7_8_20_emails.pdf" target="_blank">According to</a> Public Employees for Environmental Responsibility (PEER), NOAA has access to extensive science showing the danger in which humans have placed the whales, but internal emails show the agency aimed to put a positive spin on the outlook for the creatures.</p><p>Emails from February 2020 show career scientific staff writing that political officials within the agency were "freaked out" at the notion of the press reporting on Dragon, a female right whale who has not been seen in months and is presumed dead. </p><p>"But they'd be all over another calf sighting," NOAA Fisheries biologist Tim Cole <a href="https://www.peer.org/wp-content/uploads/2020/07/7_8_20_emails.pdf" target="_blank">wrote. </a></p><p>"Ah, I see. They only want to share the good news, not the bad," replied Allison Henry, another scientist at the agency.</p><p><a href="https://www.peer.org/noaa-balks-at-steps-to-save-remaining-right-whales/" target="_blank">According to</a> PEER, 100% of North Atlantic right whale fatalities are caused by boats striking them and by entanglements in fishing gear.</p><p>"The North Atlantic right whale is the world's first large whale species nearing extinction," <a href="https://www.peer.org/noaa-balks-at-steps-to-save-remaining-right-whales/" target="_blank">said</a> PEER science policy director Kyla Bennett. "Its extinction is entirely preventable. NOAA has powerful tools to protect the North Atlantic right whale, but it is choosing not to use them. In this case, NOAA is choosing extinction."</p><p>In addition to fishing boats and 900,000 vertical lines that right whales are forced to navigate during lobster season, the whales' wellbeing is threatened by seismic airgun blasts conducted by oil and gas companies for offshore drilling. </p><p>In March, Democracy Forward <a href="https://democracyforward.org/press/democracy-forward-demands-investigations-noaa-political-appointees/" target="_blank">called on</a> the inspector general of the U.S. Commerce Department to investigate whether political appointees at NOAA had altered career scientists' proposed conservation measures regarding the blasts.</p><p>Reports that appointees modified scientists' warnings "raise troubling questions about whether political appointees at NOAA violated federal law and NOAA's own Administrative Order on Scientific Integrity, which mandates that in 'no circumstance may any NOAA official ask or direct Federal scientists or other NOAA employees to suppress or alter scientific findings,'" Democracy Forward <a href="https://democracyforward.org/press/democracy-forward-demands-investigations-noaa-political-appointees/" target="_blank">said</a>.</p>
<p>Democracy Forward demanded an investigation by the U.S. Commerce Department's inspector general.</p><p>"In reportedly bowing to political pressure and altering required scientific analysis in the policymaking process, NOAA appointees may have violated federal law and NOAA's own regulations, and jeopardized the very survival of the North Atlantic right whale," <a href="https://democracyforward.org/press/democracy-forward-demands-investigations-noaa-political-appointees/" target="_blank">said</a> Democracy Forward senior counsel Michael Martinez at the time. "The Trump administration's practice of injecting politics into the scientific decision-making process risks NOAA's credibility as a fact and science-driven agency. An investigation is warranted." </p><p>PEER <a href="https://www.peer.org/scientific-misrepresentations-sinking-north-atlantic-right-whale/" target="_blank">called for</a> a similar probe in 2019 when the National Marine Fisheries Service reportedly omitted scientific research about endangerment in its reporting on the right whale, but neither investigation has been completed. </p><p>NOAA has also failed to aggressively restrict the activities of fishing boats even when the agency is aware of right whales in a particular offshore area, PEER said Thursday.</p><p>In June, one of just 10 calves born this season was struck by a boat and killed off the coast of New Jersey, where officials had not issued a speed warning to vessels. Warnings are only issued when at least three right whales are known to be in an area.</p><p>"At the very least, NOAA must alert vessels when any right whale is in the area of shipping lanes," Bennett said.</p><p>The effects of NOAA's negligence on right whales has been compounded by President Donald Trump's June executive order permitting commercial fishing in the Northeast Canyons and Seamounts Marine National Monument, <a href="https://biologicaldiversity.org/w/news/press-releases/right-whales-decline-deadly-entanglements-continue-iucn-finds-2020-07-09/" target="_blank">said</a> the Center for Biological Diversity on Thursday.</p>
<p>"The United States and Canada must do more to protect whales from speeding ships and slow, painful deaths in fishing gear," <a href="https://biologicaldiversity.org/w/news/press-releases/right-whales-decline-deadly-entanglements-continue-iucn-finds-2020-07-09/" target="_blank">said</a> Kristen Monsell, legal director of the Center for Biological Diversity's oceans program. "We should be closing more right whale habitat to fishing, speeding the transition to ropeless gear and requiring large ships to slow down. These are some common-sense measures both U.S. and Canadian officials should adopt to save these beautiful whales."</p>
<p><em>Reposted with permission from <a href="https://www.commondreams.org/news/2020/07/10/watchdog-accuses-trumps-noaa-choosing-extinction-critically-threatened-right-whales" target="_blank">Common Dreams</a>. </em><em></em></p>From Your Site Articles
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By Beth Ann Mayer
Since even moderate-intensity workouts offer a slew of benefits, walking is a good choice for people looking to stay healthy.
<p>Just like eating the same thing every day can get stale, so can doing one type of exercise. A few small tweaks can make a world of difference.</p><p>Regular walkers, or those avoiding the monotony of daily strolls altogether, can put a spring back in their step with some simple changes.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/health/fitness/8-ways-to-shake-up-your-walking-routine" target="_blank">Healthline</a></em><em>.</em></p>
How to Rock Your Walk
<p>Walking isn't just fun and healthy. It's accessible.</p><p>"Walking is cheap," says Dr. John Paul H. Rue, a sports medicine doctor at <a href="https://mdmercy.com/" target="_blank">Mercy Medical Center in Baltimore</a>. "You can do it anywhere at any time; [it] requires little to no special equipment and has many of the same cardio benefits as running or other more intense workouts."</p><p>Want to up your walking game? Try the tips below.</p>Use Hand Weights
<p>Cardio and strength training can go hand-in-hand when you add weights to your walk.</p><p>A <a href="https://journals.lww.com/acsm-msse/Fulltext/2019/03000/Associations_of_Resistance_Exercise_with.14.aspx" target="_blank">2019 study</a> found that weight training is good for your heart, and <a href="https://www.mayoclinicproceedings.org/article/S0025-6196(17)30167-2/abstract" target="_blank">research</a> shows it reduces the risk of developing a <a href="https://www.healthline.com/health/nutrition-metabolism-disorders" target="_blank">metabolic disorder</a> by 17 percent. People with metabolic disorders have a higher chance of being diagnosed with high cholesterol, high blood pressure, and diabetes.</p><p>Rue suggests not carrying weights for your entire walk.</p><p>"Hand weights can give you an added level of energy burning, but you have to be careful with these because carrying [them] over a long period of time or while walking could actually lead to some overuse injuries," he says.</p>Make It a Circuit
<p>As another option, consider doing a circuit. First, put a pair of dumbbells on your lawn or somewhere in your home. Walk around the block once, then stop and do some bicep curls and tricep lifts before walking around the block again.</p><p>Rue recommends <a href="https://www.healthline.com/health/exercise-fitness/running-with-weights" target="_blank">avoiding ankle weights</a> during cardio workouts, as they force you to use your quadriceps rather than hamstrings. They can also cause muscle imbalance, according to the <a href="https://www.health.harvard.edu/staying-healthy/wearable-weights-how-they-can-help-or-hurt" target="_blank">Harvard Health Letter</a>.</p>Find a Fitness Trail
<p>Strength training isn't limited to weights. You can get stronger by <a href="https://www.healthline.com/health/bodyweight-workout" target="_blank">simply using your body</a>.</p><p>Often found at parks, fitness trails are obstacle courses with equipment for pullups, pushups, rowing, and stretches to build upper and lower body strength.</p><p>Try searching "fitness trails near me" online, checking out your local parks and recreation website, or calling the municipal office to <a href="https://calisthenics-parks.com/" target="_blank">find one</a>.</p>Recruit a Friend
<p>People who workout together stay healthy together.</p><p><a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-017-0584-3" target="_blank">One study</a> showed that older adults who exercised with a group improved or maintained their functional health and enjoyed their lives more.</p><p>Enlist the help of a walking buddy with a regimen you aspire to have. If you don't know anyone in your area, apps like <a href="https://www.strava.com/" target="_blank">Strava</a> have social networking features so you can get support from fellow exercisers.</p>Try Meditation
<p>According to the <a href="https://www.nccih.nih.gov/research/statistics/nhis/2017" target="_blank">2017 National Health Interview Survey</a>, published by the National Institutes of Health, meditation is on the rise, and for good reason.</p><p>Researchers <a href="https://pubmed.ncbi.nlm.nih.gov/29616846/" target="_blank">found</a> that mind-body relaxation practices can regulate inflammation, <a href="https://www.healthline.com/health/biological-rhythms" target="_blank">circadian rhythms</a>, and <a href="https://www.healthline.com/health/glucose" target="_blank">glucose</a> metabolism, as well as lower <a href="https://www.healthline.com/health/high-blood-pressure-hypertension" target="_blank">blood pressure</a>.</p><p>"Any form of exercise can be turned into a meditation of some type, either by the surroundings you are walking in, like a park or trail, or by blocking out the outside world with music on your headphones," Rue says.</p><p>You can also play a podcast or download an app like <a href="https://www.headspace.com/headspace-meditation-app" target="_blank">Headspace</a> that has a library of guided meditations to practice while you walk.</p>Do Fartlek Walks
<p>Typically used in running, fartlek intervals alternate periods of increased and decreased speed. These are <a href="https://www.healthline.com/nutrition/benefits-of-hiit" target="_blank">high-intensity interval training (HIIT)</a> workouts, which allow exercisers to accomplish more in less time.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075" target="_blank">One study</a> showed that 10-minute interval training improved <a href="https://www.healthline.com/health/metabolic-syndrome" target="_blank">cardiometabolic</a> health, or lowered the risk of heart disease, stroke, and diabetes, just as well as working out at a continuous pace for 50 minutes.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0111489" target="_blank">Research</a> also shows that HIIT workouts increase muscle <a href="https://www.healthline.com/health/fast-twitch-muscles" target="_blank">oxidative</a> capacity, or the ability to use oxygen. To do a fartlek walk, try walking at an increased pace for 3 minutes, slow down for 2 minutes, and repeat.</p>Gradually Increase Pace
<p>A faster walking pace is associated with a lower risk of <a href="https://www.healthline.com/health/copd" target="_blank">chronic obstructive pulmonary disease (COPD)</a> and respiratory diseases, according to a <a href="https://pubmed.ncbi.nlm.nih.gov/30303933/" target="_blank">2019 study</a>.</p><p>Still, it's best not to go from a stroll to an Olympic-worthy power walk in a day. Instead, increase your pace gradually to prevent injury.</p><p>"Start by walking at a brisk pace for about 10 minutes per day, 3 to 5 days per week," Rue says. "Once you've done this for a few weeks, increase your time by 5 to 10 minutes per day until you get to 30 minutes."</p>Add Stairs
<p>You've likely heard that taking the stairs instead of an elevator is a way to add more movement into your daily routine. It's also a way to step up your walking. Stair climbing has been shown to <a href="https://www.sciencedirect.com/science/article/pii/S2211335519301123?via%3Dihub" target="_blank">decrease the risk of mortality</a> and can easily add a bit more challenge to your walk.</p><p>If you don't have stairs in your home, you can often find them outside a local municipal building, train station, or at a high school stadium.</p>Is Your Walk a True Cardio Workout?
<p>Not all walks are equal. A walk that's too leisurely may not provide enough burn to qualify as cardio. To see if you're getting a good workout, try to <a href="https://www.healthline.com/health/how-to-check-heart-rate" target="_blank">measure your heart rate</a> using a monitor.</p><p>"A target goal for a good walking workout heart rate is about 50 to 70 percent of your maximum heart rate," Rue says, adding that maximum heart rate is <a href="https://www.healthline.com/health/fitness-exercise/fat-burning-heart-rate" target="_blank">typically calculated</a> by 220 beats per minute minus your age.</p><p>You can also monitor how easily you can carry on a conversation while you walk to gauge your heart rate.</p><p>"If you can walk and carry on a normal conversation, that's probably a lower intensity walk," says Rue. "If you are slightly breathless but can still have a conversation, that's probably a moderate workout. If you are out of breath and can't talk normally, that's a vigorous workout."</p>Takeaway
<p>By shaking up your routine, you can add excitement to your workout and reap even more rewards than a basic walk provides. Increasing the pace and intensity of a workout will make it more effective.</p><p>Simply pick your favorite variation to add some spice to your next walk.</p>From Your Site Articles
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