Hello Viewer,

They call it magic water, a secret weapon, an acid-busting elixir. Remember those biology lessons where you learned our blood is slightly alkaline? It makes sense, then, to drink water that mirrors this balance. But here’s the twist: alkaline water has surged to the forefront of health trends, with enthusiasts swearing by it like it’s the fountain of youth.

In Edition #56, we get into the magic of alkaline water and foods.

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Today's Lookahead 👀

1. ALKALINE 101 💦 The Magic Water

2. 👁️ OVE’S GUIDE TO Choosing Alkaline Water 💧

3. 🧠 MINDFUL PRACTICE Deep Belly Breathing 😮‍💨

4. 💪🏾WEEKLY WORKOUT Aerobic Exercises

ALKALINE 101 💦 
The Magic Water

Alkaline water is water treated to increase its pH level, making it less acidic than regular tap water. It is made from natural sources, such as springs, where water picks up minerals or through electrolysis (ionization).

Consider making most of your water intake alkaline:

1. If hydration is your primary goal (it moves through the body quicker).

2. If you exercise regularly, alkaline water helps neutralize lactic acid and support recovery.

Aim for 50% to 75% of your total water intake as alkaline water.

• Daily intake for Men is about 3.7 litres (125 ounces)

• Alkaline Water Portion—aim for 1.9 to 2.8 litres (62 to 95 ounces)

• Daily intake for Women is about 2.7 litres (91 ounces),

• Alkaline Water Portion—aim for 1.35 to 2 litres ( to 68 ounces)

Mix up your intake with Herbal Teas 🫖(chamomile and ginger tea) and Coconut 🥥 Water

Minerals used to create Alkaline water include potassium, calcium, magnesium, sodium, and iron.

If the body is too acidic, Acidosis can develop, leading to

• Poor bone health

• Poor muscle function

• Metabolic issues

• Problems with the nervous system

Symptoms include fatigue, confusion, shortness of breath, sleepiness, rapid breathing, headache, and increased heart rate.

Potential Benefits➕ 

While more research is needed, alkaline water is promising as a contributor to a healthy diet and hydration.

1. Hydration Hydrates better than regular water.

2. Acid Reflux Helps neutralize acid in the stomach, potentially easing symptoms of acid reflux.

3. Antioxidant Properties that can help prevent cell damage.

4. Bone Health Diets high in acidic food can deteriorate bone density.

A Drawback is that Alkaline water can be more expensive than bottled or tap water.

For Exercise & Performance 🏋️‍♀️

1. Muscle Function: An alkaline diet may help neutralize lactic acid, potentially improving muscle function and endurance.

2. Recovery: Consuming alkaline foods can aid in recovery post by reducing muscle soreness and inflammation.

3. Hydration: Alkaline water improves fluid balance and absorption, which is crucial for optimal exercise performance.

4. Electrolytes: Foods rich in potassium and magnesium are essential electrolytes that support muscle contractions and prevent cramps.

_{👁️ OVE’S GUIDE TO}
Choosing Alkaline Water 💧

Consider these factors when choosing your alkaline water:

1. Natural or Ionized: decide between natural alkaline water from springs or water that has been ionized.

2. Check the pH Level and aim for a pH of 8 to 9.5.

3. Natural Minerals can enhance taste and provide health benefits.

4. Electrolytes improve taste and hydration.

5. Eco-friendly brands will use recyclable and/or biodegradable packaging.

6. Packaging: Choose packaging for convenience, reusable, or on-the-go use.

7. Price and Availability compare prices and availability between brands to find the best value for your needs.

Trial and Error: Try a few different brands to see which one you prefer regarding taste and effect.

Popular brands include Flow, Perfect Hydration, Icelandic Glacial, CORE Hydration, Evamor, Liquid Death and Essentia.

📰 _{OVE’S GUIDE II}
Alkaline Foods

How much of your diet is alkaline? To reduce inflammation, the risk of osteoporosis, kidney stones, and high blood pressure, add these alkaline foods to your diet:

1. Fruits

   • Lemons and Limes (once metabolized), Avocados, Bananas, Berries 🍋‍ 🥑 🍌 

2. Vegetables

   • Spinach, Kale, Broccoli, Cucumber, Celery 🥦 🥬 

3. Nuts and Seeds

   • Almonds and Chia Seeds

4. Legumes

   • Lentils, Chickpeas (good source of protein) 🫘 

5. Herbs and Spices

   • Ginger, Garlic (supports immune health) 🧄 🫚

Acidic Foods to Watch For 👁️

Overeating acidic foods may lead to headaches, muscle fatigue, bone issues, and chronic inflammation. Be mindful of these food items:

1. Processed Foods

   • Processed Meats (sausages & hot dogs) 🌭 

   • Snack Foods (chips and crackers)

2. Sugary Foods and Beverages

   • Soft Drinks, Candy and Sweets 🍭 

3. Animal Proteins

   • Beef and pork can be acidic 🐖 

   • Dairy Products like cheese and milk are acidic 🧀 

4. Grains

   • White Bread and Pasta (refined grains tend to be more acidic) 🍞 

   • Baked Goods (pastries and cakes made with refined flour and sugar) 🍪 

5. Certain Fruits

   • Cranberries, Tomatoes 🍅 

6. Alcohol and Caffeine

   • Coffee contains acids that can increase stomach acidity. ☕️

   • Beer and Spirits can be acidic 🍺 

🧠 MINDFUL PRACTICE

DEEP BELLY BREATHING 😮‍💨 

Introduce this mindful practice into your daily routine to support your body's pH balance and enjoy mindfulness's mental and emotional benefits. 

Diaphragmatic Breathing

1. Find a Comfortable Position: Sit or lie comfortably, close your eyes, and relax.

2. Place Your Hands: Rest one hand on your chest and the other on your abdomen to monitor deep breathing.

3. Inhale Slowly: Breathe through your nose for 4 to 6 seconds, expanding your abdomen more than your chest.

4. Hold the Breath: Pause for 2 to 3 seconds to allow full oxygenation.

5. Exhale Slowly: Exhale through your mouth for 6 to 8 seconds, releasing all air and tension.

6. Repeat: Continue for 5 to 10 minutes, focusing on the rhythm of your breath and the calming effect.

_{💪🏾WEEKLY WORKOUT}
Aerobic Exercises

Aerobic exercises effectively increase oxygen levels in the body, which can help neutralize lactic acids and improve overall metabolic efficiency. Aim for 150 to 300 minutes of moderate-intensity aerobic exercise per week. Try these cardio exercises:

If you would like a FREE personalized
aerobic exercise workout plan, email me at
📧 [email protected] 📧 

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^{_{Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}}