Article: Aim to consume at least 8 fluid ounces (240 ml) of water each hour when the temperatures are hot to keep your body hydrated. Try to drink water with every meal and throughout the day to keep your body hydrated and cool. If this seems daunting to you, carry around a bottle of water with you during the day, or switch out 1 beverage each day for a glass of water. Drinks like coffee, tea, and soda can make you slightly dehydrated when you drink them. Try to limit yourself to 1 caffeinated or sugary beverage per day, and focus on drinking water before and after you have caffeine or sugar.  If you like the flavor of sodas, consider adding flavor to your water with flavor drops or powders that you can purchase at the supermarket. That way, you can get the health benefits of water with the flavor of a soda. If you enjoy the carbonation of soda, consider drinking carbonated water instead of soda. When you’re doing a lot of sweating, like when you’re running, lifting weights, playing a sport, or even gardening, your body can quickly become dehydrated. After you drink a sports drink, have at least 1 cup (240 mL) of water to rehydrate your body completely. Sports drinks contain a mixture of carbohydrates, sodium, and potassium, called electrolytes, which help replace the minerals that you lose when you sweat and encourage hydration.
Question: What is a summary of what this article is about?
Drink at least 96  fl oz (2,800 mL) of water on hot days. Avoid caffeine and sugary beverages. Have a sports drink after performing strenuous activities.
Article: Many health professionals, especially registered dietitians, recommend that you take at least 20 to 30 minutes to eat your entire meal.  This helps support many of the other mindful eating practices.  The basis of this rule is that it takes 20 or 30 minutes for your stomach and digestive track to begin digesting and absorbing the food from your meal or snack.  It takes at least 20 minutes for your GI system to signal your brain that it's had enough food.  When you eat faster than 20 minutes, you're more likely to overeat because you haven't received a signal from your brain that you've eaten enough. Many times, when you're eating rapidly, the first signal of "fullness" you feel is coming from your stomach.  Stretch receptors are activated when your stomach is full of food and you've eaten too much. If you're out with a group, it may be easier to take your time.  If you have a notoriously slow eater in your group, try to mimic their eating speed.  Or, engage in conversation to slow you down. To help slow your eating pace down and for you to use up that 20 or 30 minutes, aim to take smaller bites and chew each bite more thoroughly.  Studies have shown that people who take smaller bites may eat up to 30% less compared to those who took normal or larger bites of foods.  In addition, even if those people who were taking smaller bites were distracted, they still consumed less food. In addition to taking small bites, studies have also shown that if you chew that bite of food 15 – 30 times you may end up eating less and losing more weight.  Chewing your food more will naturally slow you down and help signal satiation cues in your brain. Focus on cutting your food into much smaller pieces and only spearing a small amount (aim for 1/2 the amount of your normal bite) on your fork or spoon. Then, count 15 or 30 chews per bite. It can be difficult to practice eating slowly and waiting for your brain's cues to tell you that you're satisfied.  To aid in that process, drink a glass of water (or two) while you're eating.  Drinking water while you eat can help your mindful eating practice by slowing you down.  Set your fork down, take a sip and swallow before you pick up your fork again for another bite. The water consumed during your meal can also help speed satiation signals to your brain and make you feel more satisfied with less food. You may also want to drink a glass immediately prior to your meal.  This can help your stomach feel artificially full and make it easier for you to concentrate on mindful eating practices during your meal.  Another benefit of drinking water during your meals is that it aids your stomach in digesting foods and helps your body absorb all the important nutrients contained in your meals.  When you're in a group, try drinking as others talk.  This will help you listen more carefully, but also slow you down and help you consume more water. Whether it's lunch with your co-workers or dinner with your family, try to engage in conversation with those who are eating with you.  Talking can help you to slow down and be more mindful while you eat.  When you're alone and eating, it can be difficult to concentrate on anything other than the food in front of you.  Although this is great for mindful eating practice, it may be easier to start when you are dining with friends or family. Between each bite of food, set your fork down and ask someone a question, bring up a topic or answer a question.  This can help you prolong your meal significantly. Forks and spoons can act as little shovels when you're eating.  They make eating too easy if you're working on slowing down.  If you make eating your meals physically harder to eat, you'll slow down.  Make eating your meals more difficult.  This can help naturally slow you down so you're forced to take your time and pay attention to what and how you're eating. Eat with your non-dominant hand.  If you are right-handed, put your fork or spoon in your left hand when eating (or vice versa if your left-handed).  This will be somewhat awkward and you'll find it difficult to eat and your pace will naturally slow down.  Another way to slow your eating pace down is to use chopsticks to eat instead of a fork or spoon.  Chopsticks are difficult to use and they do not allow you to take a large bite.
Question: What is a summary of what this article is about?
Take at least 20 – 30 minutes to eat an entire meal. Take smaller bites and chew thoroughly. Drink while you eat. Talk to others. Make eating more difficult.
Article: It's extra important to have a comfortable, supportive mattress if you have scoliosis. For most individuals, a medium to firm mattress is the best choice, although it's most important that you are comfortable. Memory foam may not be the right choice for people with scoliosis, as it does not always provide as much support as a traditional mattress. Many people who have scoliosis do not have the proper amount of curvature in their necks and low backs. Try sleeping on a cervical pillow and a lumbar roll to help encourage your spine to curve in a healthy way. A single pillow or roll is preferable to multiple pillows. Sleeping on a stack of pillows can be harmful. If you have a brace to correct the curvature in your spine, it's important that you wear it as much as your doctor tells you to. Most patients are supposed to wear their braces 21 hours or more each day, which means they must keep them on at night.
Question: What is a summary of what this article is about?
Invest in a good mattress. Use supportive pillows. Follow your doctor's instructions about wearing your brace.