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As much as we are conscious of what goes in to constitute a healthy diet, we must also be cautious to add some basic into our diet as well. Some fats are very essential in our diet. Omega-3 contains fatty acid that is vital for your skin, eyes and brain. Your body can’t produce it in adequate amounts, so you need to get it from your diet.

It makes the membranes and gaps between cells more fluid, making it easier for cells to communicate. They can be found in sardines, Mackerel, salmons, herrings, Fish oil such as cod liver oil.
Where you know you don't normally eat these food mentioned, taking a food supplement may be a good idea.

Lack of omega 3 fat in your diet could lead to arthritis, deficiency may disrupt brain function, vision problems in children, allow for cancer cells to develop and also lead to asthma. Supplements may improve memory, learning and verbal fluency for certain people. It also helps to reduce blood pressure.

If you suspect you’re not getting enough in your diet, consider taking an omega-3 supplement. It is one of the few supplements that may actually be worth the money.

It might just be time to put out the juice/wine glass and read this. Kaiser Permanente nephrologist Steven Guest, MD, agrees: "Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health," he says.

When your water intake does not equal your output, you can become dehydrated. Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults, whose sense of thirst may not be as sharp.

Here are six reasons to make sure you're drinking enough water or other fluids every day:

1. Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

When you're low on fluids, the brain triggers the body's thirst mechanism. And unless you are taking medications that make you thirsty, Guest says, you should listen to those cues and get yourself a drink of water, juice, milk, coffee -- anything but alcohol.

"Alcohol interferes with the brain and kidney communication and causes excess excretion of fluids.

2. Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn't have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.

3. Water Helps Energize Muscles. Cells that don't maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. "When muscle cells don't have adequate fluids, they don't work as well and performance can suffer," says Guest.

Drinking enough fluids is important when exercising.

4. Water Helps Keep Skin Looking Good. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. But don't expect over-hydration to erase wrinkles or fine lines.

"Dehydration makes your skin look more dry and wrinkled.

You can also help "lock" moisture into your skin by using moisturizer, which creates a physical barrier to keep moisture in.

5. Water Helps Your Kidneys. Body fluids transport waste products in and out of cells. Your kidneys do an amazing job of cleansing and ridding your body of toxins

When you're getting enough fluids, urine flows freely, is light in color and free of odor. When your body is not getting enough fluids, urine concentration, color, and odor increases because the kidneys trap extra fluid for bodily functions.

If you chronically drink too little, you may be at higher risk for kidney stones, especially in warm climates.

6. Water Helps Maintain Normal Bowel Function. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation.

If you think you need to be drinking more, here are some tips to increase your fluid intake and reap the benefits of water:

Have a beverage with every snack and meal.
Eat more fruits and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from foods.
Keep a bottle of water with you in your car, at your desk, or in your bag.
Choose beverages that meet your individual needs....enjoy...

You gotta man up n take charge of your health and life. All the best....enjoy