The 3 Wellness Tools I Use (Almost) Every Day

Today I'm going to be sharing the three tools that are a part of my daily routine. I use them to support my body and because they make me feel my best!

If we're going to talk about "wellness" tools, let's define wellness.

The National Wellness Institute defines wellness as "an active process through which people become aware of, and make choices toward, a more successful existence."

Wellness is more than just diet and exercise (physical). It also includes emotional, social, occupational, spiritual, financial, and environmental health. Looking at your health in a holistic way -- including all of these dimensions -- is vital to overall well-being.

Face roller, dry brush, and tongue scraper.

These are the tools that help me on an emotional and physical level. I use all three as a form of self-care and supporting my body's natural functions.

Tool #1 - The Dry Brush

Garshana, better known as dry brushing, is an Ayurvedic lymphatic massage. Many cultures have used this practice for centuries including the ancient Greeks and Egyptians.

Dry brushing mainly stimulates the lymphatic system since it does not have its own pump like the circulatory system does (the heart). The lymphatic system lies just below the surface of the skin, our largest organ, which makes dry brushing an easy way to get the lymph moving.

The lymphatic system helps the body to get rid of waste and toxins, and is a major component of the immune system. It is super important to keep the lymphatic system moving to support the detoxification of pathogens and toxins. Other activities that help move the lymph include exercise, rebounding, and massages.

Try to dry brush right before you shower, although it's not absolutely necessary. I usually dry brush in the mornings, or after I work out before the shower -- make sure you're not sweating still!

Benefits:

• Improves circulation

• Stimulates the lymphatic system

• Supports the body's ability to detoxify toxins

• Exfoliates dead skin cells

• Feels amazing

How to:

1. Pick a dry brush that has natural bristles like this or this.

2. Start at the feet and move up towards the torso, then stomach and back, then hands to shoulders

3. Use long sweeping strokes on your arms and legs always towards your heart; use circular strokes on your stomach (clockwise), back and joints.

4. Avoid sensitive areas with thin skin or any injury.

5. NEVER dry brush with wet skin. Always make sure your skin is completely dry.

6. Then shower to clean off all of the dead skin cells.

7. Finish with your favorite body oil or lotion.

8. Clean your dry brush every 3-5 uses with warm water and soap. I use Dr. Bronner's.

Tool #2 - The Tongue Scraper

The health of the mouth mirrors the overall health of the body. Oral diseases have been linked to diabetes, heart disease, and respiratory disease.

Tongue scraping is another ancient practice that has been used by civilizations for thousands of years. Daily tongue scraping removes dead skin cells, bacteria, and food that can build up on the surface of the tongue. This is a great way to get rid of toxins before you swallow them and to combat bad breath.

**A white, coated tongue can also indicate rare infections like Leukoplakia and Oral Thrush. Check with your doctor if you are experiencing symptoms like burning, bleeding, loss of taste, or painful gums.

Benefits:

• Removal of toxins

• Improves sense of taste

• Reduces bad breath

• May improve overall health

How to:

1. Purchase a pure stainless steel or copper tongue scraper like this.

2. Scrape from the back of the tongue to the front 10-15 times until most of the coating is gone.

3. You can rinse the scraper in between strokes if there is too much build up on it.

4. Do this twice a day -- when you brush your teeth in the morning (before drinking or eating anything) and at night.

5. When first starting out, you might need to use less pressure until your tongue gets used to it.

6. Rinse and dry after every use.

Tool #3 - The Face Roller

Face rollers are said to have been used by the elite in 17th century China. More recently they have made a trendy comeback as a "cure-all" to wrinkles, puffiness, and fine lines (not all true).

The face roller has similar benefits to dry brushing and are most often made from jade or rose quartz. Also pictured is a gua sha tool that actually came with my roller, which works similarly but I just haven't tried using it yet!

Location of lymph nodes

There is a high concentration of lymph nodes in the neck and around the collarbone. Lymph nodes filter the lymphatic fluid that carries immune cells that trap pathogens. A face roller helps drain the lymphatic fluid from the face and down the neck.

Our facial muscles can hold a lot of tension. Without realizing it, you may have your tongue pressed to the roof of your mouth right now... this is also a form of tension. Face rolling and gua sha helps relieve tension that can build up and help you feel more relaxed.

You can add in face rolling in the morning or at night. Or you can do both if you feel like it. Stick the roller in the refrigerator for a nice cooling sensation.

Benefits:

• Increases circulation

• Decreases puffiness

• Helps your skin to absorb your face oils better

• Helps circulate lymphatic fluid in your face and neck

• The release of tension in the face muscles and jaw

• Relaxation

How to:

• Find a high quality 100% jade or rose quartz roller like this or this.

• Cleanse your face using the oil cleansing method.

• Apply a high quality facial oil.

• With gentle pressure, start from the side of the nose and roll towards the ear; roll 3-4 times. Repeat on the opposite side.

• Don't roll backwards once you reach the ear - pick up the roller and place it back by the nose.

• On the forehead, start from the center, roll out and then down over the temple. Repeat on the opposite side.

• At the bottom of the face, start at the chin, roll towards the ear and then turn the roller vertical and roll down the neck.

• Make sure you clean your roller after every use with warm soapy water. You don't want bacteria growing on it!

The Importance of a Routine

Having a daily ritual or routine can have a powerful impact on your day. It can help you feel grounded in the morning and is also a great way to wind down at the end of the day.

Rituals are also a perfect time to focus on YOU. Giving yourself time without any distractions in the morning and at night is crucial to self-care and protecting your energy.

Why You Need to Relax + Chew Your Food

Digestion is the number one healing priority of the body. If we can't digest the food we eat, we won't properly absorb the nutrients in our food that we need for so many vital processes in the body.

We aren't what we eat - we are what we absorb!

I'm planning a longer post on the entire digestive system, but today I want to talk about why being calm and chewing your food is so important.

The Beginning of the Digestive System

Think of digestion as a North to South process (from the head to the anus).

Most people think that digestion starts in the mouth because that is where food first goes but it actually begins in the brain.

The sight and smell of food triggers the release of saliva and digestive juices. We need to be relaxed in order for our body to do this. This is called the parasympathetic, or rest-and-digest, state of the Autonomic Nervous System.

Take 5 deep breaths before you eat your meal so you can get into the parasympathetic state.

The digestive system from mouth to anus.

The next step is the mouth. When we chew, we are mechanically and chemically breaking down food.

• Mechanical - chewing, or mastication, breaks the food into smaller, more easily digestible pieces.

• Chemical - our saliva contains salivary amylase, which is an enzyme that breaks down carbohydrates. Saliva also makes it easier to swallow.

You want to chew 30-40 times before you swallow. You shouldn't be swallowing any pieces of food. It should be a smooth paste or liquid. Gross to think about, but true!

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What Happens When You Don't Relax

Your body will either be in rest + digest (parasympathetic) or fight-or-flight (sympathetic) mode. In order to digest properly, you need to be in a parasympathetic state. Period. You MUST relax before every single meal.

When you eat while feeling stressed, on the go, in the car, quickly at your desk while also doing work, or while multitasking (reading, watching TV...), your body won't receive the signal to start preparing for digestion. When you are in fight-or-flight mode, blood is shuttled away from the organs of digestion to the limbs. This is why digestion is compromised when you are stressed.

When your body does not release enough saliva, there isn't enough salivary amylase to begin the chemical breakdown of carbs. Your pancreas will eventually releases amylase in the small intestine to help, but it won't be enough. This can cause the undigested carbs to hang out in your small intestine and ferment, which can cause dysbiosis in the colon.

What Happens When You Don't Chew

Not chewing your food well enough forces the stomach to do most of the work! This isn't a good thing...

The stomach secretes stomach acid (HCl) that is primarily responsible for breaking down proteins. It also kills any bacteria or parasites that may be in the food. Think of the stomach as the first line of defense against pathogens. Stomach acid mixes with the food to create an acidic paste called chyme.

Most people are actually deficient in stomach acid due to stress, certain medications, and deficiencies in zinc and chloride. (Reflux actually occurs when the body produces too LITTLE stomach acid - I'll write a post on this soon).

If we already have low stomach acid and we swallow larger chunks of food, the food won't be broken down properly. This is an issue because there is a very specific pH that the chyme needs to be to trigger the small intestine to open - 1.5-3 to be exact. Then the chyme just sits there and putrefies since it's not acidic enough to trigger the next phase of digestion.

Further down the digestive system, these undigested bits of food can irritate the lining of the small intestine which can cause intestinal permeability (also known as leaky gut). This irritation can lead to food sensitivities and dysbiosis. Issues like constipation, dysbiosis, acid reflux, small intestinal bacterial overgrowth (SIBO), bloating, and gas are more likely to occur.

Ways to Support Digestion

Get into a parasympathetic state before each meal:

• Take 5 deep breaths before you begin to eat

• You can use this blend to help get you into the parasympathetic state

• Give thanks for your meal

• Sit while you eat

Chew your food properly:

• Take smaller bites

• Cut your food into smaller pieces

• When drinking a smoothie or eating soup, do it slowly - too much liquid at one time will dilute your stomach acid

• Roast or steam your veggies to make it easier to chew and digest them

• Slow cook proteins like chicken and beef

Support your ability to properly break down food:

• Digestive bitters are one of my favorite supplements. Take a full dropper 10-15 minutes before a meal to stimulate the release of stomach acid. My favorite brands are Herb Pharm and Urban Moonshine. If you are pregnant, look for pregnancy safe digestive bitters.

• Digestive enzymes compliment the enzymes your body naturally releases to break down carbs, proteins, fats, and veggies. Enzymedica is my favorite brand.

• You can take bitters and enzymes when you're about to eat a larger meal full of proteins, carbs and fats. *Check with your doctor first before using any bitters or enzymes.

Support the production of stomach acid:

• Drink a glass of warm filtered water with lemon and a pinch of real sea salt first thing (before food or coffee) every morning - the chloride in the salt will help build stomach acid

• Drink 2-4 ounces of warm water with the juice of 1/2 a lemon OR 1 TBSP of apple cider vinegar 20 minutes before a meal (instead of digestive bitters)

• Eat foods high in zinc like ground beef, oysters, dark chocolate, and pumpkin seeds. Zinc is necessary for the production of stomach acid.

Stay hydrated:

• Saliva is 99.5% water

• Water is vital to avoiding constipation

• Take your body weight and divide it by 2 to get the ounces of water you should be drinking per day - this is your baseline, increase this number if you are exercising or drinking diuretics

• Drink filtered water and avoid too many diuretics.

Check out my guide on hydration to learn more!

Final Words

Lowering stress is key to improving digestion and supporting your adrenals, blood sugar regulation, and healthy sleep patterns. Eat in a relaxed state as often as possible and chew your food really, really well.

Why You Should Switch to Clean, Non-toxic Feminine + Reproductive Health Products

Let’s talk feminine products! (Yes, this post is for men + women... everyone needs to be educated on this!)

You may be mindful of the food you eat and the products you put on your skin, but have you thought about what you put inside your body? This is honestly something I never thought of until about a year ago when I first read about organic tampons. It never occurred to me that feminine products and other reproductive health products would be something I needed to worry about containing chemicals and pesticides.

Did you know the vagina is one of the most absorbent parts of the body? The tissue that makes up the vaginal walls is actually more permeable than the skin and offers direct access to the circulatory system.

Feminine Care Products

Conventional tampons and pads are made of cotton and rayon. Cotton is a genetically modified crop (GMO). Almost all GMOs are designed to tolerate pesticides which means farmers douse GMO crops with pesticides to kill everything but the plant itself. Read this to learn more about the issues with GMOs.

Conventional cotton is sprayed with around nine different pesticides, five of which are known cancer-causing chemicals. These chemicals are bad for our health and they also negatively affect the surrounding ground, water sources, and the air we breathe. Glyphosate is an active ingredient in the weed killer Round Up. In 2015, Researchers found glyphosate in 85% of feminine hygiene products. In the same year, the World Health Organization (WHO) designated glyphosate as a probable carcinogen to humans.

Within the last year, two different individuals won court cases cases against Monsanto claiming glyphosate was a major factor in causing their non-Hodgkins lymphoma. Google "Monsanto cover up" to learn about how they manipulated studies and covered up the toxicity of their products.

Another toxin called dioxin has been found in trace amounts on tampons. Dioxin is a byproduct of the creation of rayon (they bleach wood pulp that is turned into synthetic fibers). The Environmental Protection Agency (EPA) says dioxin is “highly toxic and can cause cancer, reproductive and developmental problems, damage to the immune system, and can interfere with hormones.” The FDA claims that these trace exposures from tampons pose no threat to human health. It’s estimated the average woman uses 11,000-13,000 tampons in a lifetime. I personally think this many exposures to dioxin, along with harmful pesticides and other chemicals, is concerning. 

Another issue with conventional feminine products – the FDA has no mandate to include ingredients in the labeling of feminine care products. This means the companies that make these products are not required to list the ingredients on the packaging. Many tampons include added fragrances, additives, and synthetic fibers that are irritating to the body. You won’t find these ingredients listed on your conventional box of tampons so you don’t know exactly what is in them.

Replace your conventional feminine products with %100 organic, unbleached tampons, pads and liners.

There are so many amazing feminine care companies (created by women!) that promote the use of safer products and also give back to women who don’t have access to reproductive healthcare and education. These companies also list the ingredients in their products. Look for companies that are proud to show you what is in the products they sell! These are my favorite brands. You can find them in stores or set up monthly subscriptions to have products shipped to your door.

Lola

Cora

Sustain

L.

If you want to be more environmentally friendly and save money, you can learn how to use a period cup. I haven’t been brave enough to try it – it has a bit of a learning curve – but I’ve heard from fellow NTPs and many others that they love it! To learn more about the period cup, read this guide from Lee From America.

Reproductive Health Products

Screen Shot 2019-05-03 at 9.30.54 AM

Condoms and lubricants also contain harmful and carcinogenic chemicals that are not listed on the packaging.

Most condoms contain fragrances, odor masking agents, artificial flavors, and spermicides. Lubricants contain irritating chemicals like propylene glycol, paraben preservatives, fragrance, and polyethylene glycol. Some brands have even been found to contain a class of carcinogenic chemicals called nitrosamines.

"Fragrance" is a general term that companies use on packaging labels in beauty and personal care products. Companies are not required to disclose the mixture of chemicals they use to create "fragrance" or "parfum" so you have no idea what is actually in the product. There are around 1,000 chemicals that could be used under this one ingredient. Many of these chemicals have been associated with allergies, dermatitis, respiratory distress and potential effects on the reproductive system, according to the Environmental Working Group(EWG).

These two companies have safe condoms and lubricant that I personally use and trust:

Sustain

Good Clean Love

*Disclaimer - if a conventional condom is all you have on hand, use it. I'm not recommending you never use them if that's all that is available to you.

Reducing your contact with toxins and irritating chemicals will help support your body's natural ability to detoxify. While we can't always avoid the chemicals and pollutants in our air, water, and soil, you can limit your toxic load by choosing safer products that protect your reproductive health and the environment!

Happy Earth Day! Ways to Reduce, Reuse, and Recycle

 Today I’m sharing my tips to help you save money, your health AND the environment at the same time. 

Saving the Environment

Let’s start with plastic…

The discovery of the Great Pacific Garbage Patch and knowing that plastic is breaking down into harmful microplastics in our oceans and rivers has been fueling a massive wake up call about our use of plastic, especially single-use sources (think plastic baggies, straws, produce bags, coffee cups, six pack rings, plastic water bottles…).

I’m sure you’ve seen photos of turtles getting caught in six pack rings or plastic rings lodging in the beaks of birds. If not, I’ve shared them here because this is the harsh reality of what our plastic consumption is doing to our ecosystem.

Our water is contaminated with toxins that are leeching from plastic (along with chemicals, pesticides, chlorine, and pharmaceuticals). The fish we eat are consuming the toxins released by plastic floating in the ocean - then we consume them, further adding to our toxic load that our body needs to detoxify. Animals are getting trapped in nets, six pack rings, plastic bags and becoming deformed and often dying as a result. 

Using less plastic and single-use items when you’re away from home cuts down on waste and is also cost efficient. Protect the environment by using these products as often as you can. It’s not about perfection, but your intention to reduce how much plastic and single-use items you use.

Safer Single-Use Options

Reusable produce bags

Reusable straws

Reusable utensils

Healthy Human- water bottle

Klean Kanteen- water bottle

Envirogen- reusable storage bags

Stasher - reusable storage bags

Green house gas emission is another hot topic that scientists around the world agree is a massive issue. Factory + industrial farming is a major contributor to the rising rates of green house gasses. I'm specifically talking about CAFOs (Confined Animal Feeding Operations) and GMO production. 

““Indirectly, factory farms contribute to climate disruption by their impact on deforestation and draining of wetlands, and because of the nitrous oxide emissions from huge amounts of pesticides used to grow the genetically engineered corn and soy fed to animals raised in CAFOs. Nitrous oxide pollution is even worse than methane—200 times more damaging per ton than CO2. And just as animal waste leaches antibiotics and hormones into ground and water, pesticides and fertilizers also eventually find their way into our waterways, further damaging the environment” ”

— EcoWatch

Organic + locally grown produce, pasture raised chicken and eggs, and grass-fed meats are safer for environment and have more nutrition than conventionally grown produce (pesticides!) or farm factory animals (antibiotics, hormones, unnatural diets).

Yes, this style of raising animals actually helps the environment. Do your research. Polyface Farms is a great place to start!

Broad Street Market, Harrisburg, PA

Use your money as a form of voting. Buying from your local organic farmer is more cost effective and environmentally friendly than buying conventional produce that traveled weeks from across the world from a chain supermarket. You can also purchase sustainably raised meats from Corner Post Meats.

Use these guides to find local + organic produce and sustainably raised animal products in your area:

Eat Well Guide

LocalHarvest

Eat Wild

A Greener World

Go organic as often as you can. Follow the Dirty Dozen list (showed below) created by the Environmental Working Group and always make sure you buy these products organic if you can't afford all organic as these are the most heavily sprayed crops.

Created by @brenna_quinlan

Speaking of toxins, conventional cleaning products are filled with them. Ever walk down the cleaning aisle in the grocery store and get a whiff of all of those chemicals? Dishwasher liquid, cleaning sprays, toilet bowl cleaner, wipes, laundry detergent, aerosol sprays, Windex, etc.

Where do these chemicals go when we're done using them?

In the environment. In the water, air, and soil. These chemicals are also detrimental to our health. Switch to cleaning products that aren’t filled with toxic chemicals.

Non-toxic Cleaning Products:

Branch Basics - use this code to get $10 off all products

One bottle of concentrate is used to create multiple cleaning products (different ratios of water and concentrate) and you keep the original cleaning bottles and only buy new bottles of concentrate. So cool!

**This is my absolute favorite natural cleaning product company. I actually use this in my home and it's so powerful but safe for you and the environment. Just a disclaimer, if you use the code, I get $10 through their referral program (you can join too!). I wouldn't recommend a product I don't love and use myself. 

One bottle of concentrate is used to create multiple cleaning products (different ratios of water and concentrate) and you keep the original cleaning bottles and only buy new bottles of concentrate. So cool!

Seventh Generation

ECOS

Saving Your Health

I've briefly talked about the impact of hormones, antibiotics, and pesticides on our health above. Here I'm going to talk more specifically about plastic and why we should switch to other materials from an overall health perspective.

Did you know that researchers at two major laboratories found an average of 200 industrial chemicals and pollutants in umbilical cord blood?

There is so much research coming out about the negative effects of chemicals like Bisphenol-A (BPA), Polyvinyl chloride (PVC), parabens, and phthalates on the endocrine system. These chemicals are found in beauty products, plastic, certain cooking materials, cleaning products, and pretty much anything that is manufactured with toxic materials. They're literally everywhere and they are known endocrine disruptors.

The endocrine system is the collection of glands that produce hormones that regulate metabolism, growth and development, tissue function, sexual function, reproduction, sleep, and mood. This system keeps our body in homeostasis. It’s heavily involved in reproduction and energy levels, so it needs to be functioning properly for our body to achieve overall health.

Endocrine disruptors are naturally occurring compounds man-made substances that may mimic or interfere with the function of hormones in the body. These chemicals mimic naturally occurring hormones and can block natural hormones from binding to the hormone receptor within the cell. 

We know that when you heat up leftovers in a plastic container, chemicals transfer from the plastic into your food. The same thing happens when you consume plastic water bottles, especially if the bottle has been exposed to heat and sunlight – like the water bottle sitting in your car. 

Avoid plastic at all costs when it comes to your food and beverages, especially when heat is involved. Think the lids on your hot coffee + tea, heating up leftovers in plastic containers, and cooking with plastic utensils. Also avoid storing or buying any acidic food items in plastic, the acid will erode the plastic. Things like vinegar and lemon juice should always be bought/stored in glass containers.

Cooking + Food Storage:

Pyrex- glass food storage

Pyrex - glass baking dish

If You Care- baking, storage, cleaning products

Bees Wrap- plastic wrap alternative

PlanetBox- stainless steel lunch box

GreenLunch- stainless steel bento box

Glass mason jars

Wooden cooking utensils

Silicone cooking utensils

Saving You Money

Invest in a high quality water filter so you don't have to rely on plastic water bottles (also saving your health + environment). My favorite is the Berkey filter. It costs $230-$450 initially, depending on the size you pick, but each filter lasts about 2 years depending on how often you use it! Think about how often you replace a Brita filter... Read my post on water to learn more about filtering options and the importance of hydration.

You can make your own nut milk, kefir, kombucha, and sauerkraut at home. It's cheaper and it cuts down on plastic use.

Most grocery stores offer a small discount for people who bring their own reusable bags for their items and some coffee chains offer discounts if you bring your own reusable container.

Reusing glass jars and bottles saves you from having to buy brand new storage containers.

[Shoutout to Little Amps Coffee Roaster in Harrisburg - you can get iced drinks to go in your own mason jar for $1!]

Buying reusable products and repurposing items will cut down on how often you need to buy single-use items.

• Turn used candles into succulent pots or bathroom storage containers

• Turn straws into necklace holders - saves the tangled mess when traveling!

• Take jars to a grocery store that has a bulk section. All you need to do is get them to weigh the jars before you put anything in and they’ll subtract the jar weight at check out

• Use old condiment jars as food storage containers

Other Ways You Can Help

Recycle everything you use

Do NOT throw your plastic bottles in the trash. Seriously, it doesn’t take much energy to find a recycling bin. Do your part. Donate items that are still usable instead of throwing them in the trash.

Prioritize reducing instead of relying just on recycling

Unfortunately, not everything you put in a recycling bin gets recycled. It's better to reduce the amount you purchase in the first place so we don't have to worry about whether or not it gets recycled. 

Buy in bulk

This cuts down on plastic packaging and as mentioned before, you can use your own containers in stores to cut down on plastic use. You can order organic products in bulk online from these companies:

Mountain Rose Herbs

Frontier

Support companies that are protecting the environment

Package Free Shop — waste free shopping

Four Athletics — athletic clothing

Seed Phytonutrients — personal care products

Weleda — personal care products

Pela — eco-friendly phone cases

Corner Post Meats — grass-fed meats

Where to Start

My advice is to start small.

Start with the products you use every single day (plastic storage containers, water bottles, straws, plastic utensils) and go from there. You don't have to make all of these changes at once and it's not about perfection. Do the best you can! 

Our environment is precious and we rely on it for so many life sustaining gifts. Let's do what we can to ensure our future generations have the best life possible.

Zen Up Podcast - Living A Healthy Life

I'm so excited to share that I was a guest on the Zen Up Podcast hosted by Susan Kiskis. In this episode, we talk about fad diets, listening to your body, what 'health' means, self care, and all things healthy living.

I'm a huge believer in finding foods that work for you, positive thinking, and the power of appreciation. Be wary of the images you see on social media and advice you hear from friends, family, and self-proclaimed "experts." Listen to your body! 

Hope you enjoy :)  

If you or someone you know is struggling with an eating disorder, know that you are not alone. It is possible to find recovery and you are WORTH IT. Here are some resources and hotlines that can help you take your first step on your recovery journey:

National Eating Disorders Association

The Alliance for Eating Disorders Awareness

The National Association for Males with Eating Disorders

Eat Better, Feel Better Series (Part 2) - A Guide to Hydration

The Eat Better, Feel Better Series is a five part guide to the Foundations of Nutritional Therapy - Digestion, Blood Sugar Regulation, Essential Fatty Acid Balance, Mineral Balance and Hydration.

Each guide will discuss the importance of the foundation and how to optimize each one in order to achieve vibrant health.

Why We Need Water

Water is the most important nutrient in the body. About 60% of the body is made up of water. The volume of our cells and important bodily fluids is mostly water. Every living cell needs water in order to function properly. Our bodies can't store water, so it is essential that we stay hydrated every single day.

The many vital roles of water:

• transports nutrients

• cushions bones and joints

• removes waste

• enables cellular hydration

• improves oxygen delivery to cells

• flushes toxins

• improves cell-to-cell communication

• prevents tissues from sticking

• regulates body temperature

• absorbs shocks to joints and organs

• empowers the body's natural healing process

The Importance of Electrolytes

Electrolytes are minerals that are required for important processes in the body. We need the right balance of electrolytes to properly absorb water, for muscle contraction and nerve function.

There are five major electrolytes that are found in the body - calcium, magnesium, sodium, potassium, and chloride.

Each mineral affects the level of other minerals in the body. For example, our bodies rely on a delicate balance of sodium and potassium. If we eat too many foods that are high in sodium (think processed foods that are seasoned with table salt, which is pure sodium chloride), then the excess sodium can cause deficiencies of potassium and impair many important biological processes. 

The Mineral Wheel shows the interactions between minerals.

Dehydration

Early signs of dehydration include cramps, fatigue, headaches, irritability, and cravings. If you've avoided water for quite some time, more chronic symptoms occur. This includes heartburn, joint pain, back pain, migraines, constipation, and colitis. Simply adding more water to your day is enough to make some of these symptoms disappear.

Hydration and electrolyte balance are connected - remember, water depends on electrolytes for the body to properly absorb it. Dehydration can lead to low levels or an imbalance of electrolytes. You can also flush electrolytes if you drink too much water (more than a gallon a day) or you drink distilled water over a long period of time (distilled water pulls minerals from your body).

Causes of Dehydration

Everyone knows that drinking coffee and other diuretics is dehydrating. But do you know other sneaky ways that dehydration can occur?

Some of these are  well known causes of dehydration but others may not be. It is important to be aware of these instances and to make sure you drink your water!

• not drinking enough water throughout the day

• consuming diuretics (tea, coffee, soda) and not enough water to counter them

• fluid loss from exercise, urinating, bowel movements, or sweating

• sickness that causes fluid loss from high fever, sweating, diarrhea, vomiting,

• taking certain medications and antibiotics

• poor function and absorption in the GI tract - most of the water you drink is absorbed through the GI tract via osmosis

Filtration Systems

Not all water is created equal.Depending on where you live, tap water is filled with heavy metals, chemicals, carcinogens, food additives, waste products, agricultural runoff... I could go on. It's actually terrifying. Check out the Environmental Working Group for more information on water and up to date information on current environmental issues.

To avoid consuming these toxic materials, make sure you're using a filtration system for your drinking and cooking water. If you want to take it a step further, you can even use filters for your shower head to avoid getting those chemicals on your skin and breathing them in.

Berkey

This high-quality gravity filtration system is a bit expensive initially, but you replace the filters every 2-3 years and it's a solid investment for super clean water. They also have shower filters and a travel bottle for filtration on the go.

Multipure

These carbon block filters can be installed under the sink or right on the countertop. There are several systems you can choose based on your needs.

EveryDrop

This company has ice and water refrigerator filters. They are more affordable filters but they don't remove nearly as much as the other filters. Still, it's a good idea to remove as much as you can!

Brita

These filters are accessible and affordable, but also don't remove much compared to the other filters. I've used this filter for years but replacing filters became expensive.

Soma

This plant based filter pitcher uses BPA-free plastic and a sustainably sourced wood handle. The company donates to charity for every filter purchased. I would still recommend a higher quality filter, but this one is more sustainable than the Brita.

Sources of Water

There are several sources of water that are available on the market. Here are a few that are worth mentioning:

Spring water

This can be a great source of water as long as the spring itself is not contaminated. This website can help you locate your nearest spring, however be aware that not all springs have fresh, safe drinking water

Mineral water

If you're looking to increase your mineral consumption then this is the perfect source! Mineral water is full of trace minerals that the body needs for biological processes

Distilled water

On the other hand, distilled water is completely void of any minerals. While it is okay to drink this once in a while, I wouldn't recommend making it a daily habit. Regularly drinking distilled water can pull minerals from your body and over time lead to deficiencies

Bottled water

This source is controversial in many ways. There is evidence that the water in plastic bottles pulls chemicals out of the plastic itself which when consumed can be irritating to the body. Some companies also use water sources that aren't the highest quality. While it is a good idea to avoid plastic water bottles as often as you can (reducing plastic waste + your exposure to chemicals like BPA), don't avoid them to the point of risking dehydration. If you can, travel with a reusable stainless steel or BPA free bottle

Alkaline water

This is another good source of drinking water. Just be careful not to drink too much close to or after meals as the alkaline water will dilute stomach acid, which makes it harder for the digestive system to break down food 

Reusable Bottles

These are some of my favorite brands of reusable bottles. I literally take them with me everywhere.

Healthy Human

Klean Kanteen

Hydro Flask

How Much Water Should I Drink?

Okay so now you know all about water, but how exactly do you stay hydrated throughout the day?

First, make sure you know how much water you should aim to consume a day. You can calculate this by dividing your body weight (in pounds) by two. The resulting number is the number of ounces you should aim to drink a day. For every diuretic you consume, add about 12-16 ounces more.

*Don't drink more than 1 gallon of water a day - this is very dehydrating and actually flushes out electrolytes in the body 

Action Steps

• Start with big glass of water first thing in the morning, before coffee or food!

• Take small sips throughout the day - don't chug (especially around meal time)

• Add a pinch of high quality sea salt to your water in the morning or after a hard workout - read this post to learn why this is helpful

• Take a reusable bottle with you in the car, while traveling, while going on hikes, anywhere! Fill up a reusable bottle or two in the morning to take with you to work or long days away from home so you have water all day

• Add strawberry, cucumber, lemon, lime, mint, or berries for a refreshing twist on plain old water

• Use a water bottle lid that you don't have to open every time you drink - this makes sipping throughout the day much easier

• Be mindful of the amount of diuretics you consume each day. Drink a water after having a coffee, tea, or soda

Final Words

Water is vital to optimal health. Investing in a quality filtration system ensures you're cutting down on the toxic load your body processes, is great for the environment, and saves you money over time. I recommend finding a high quality reusable stainless steel, glass, or BPA free plastic bottle that you can take with you anywhere to help you stay hydrated and cut down on plastic use. 

The Truth About Salt

 Despite what we've been told, salt (unrefined, natural salt) is actually good for you! 

Salt + Hypertension

For several decades, the we've been told that salt causes high blood pressure and heart disease. Based on population observations and weak scientific evidence, the government created policies vilifying salt and warning us to lower our consumption to avoid heart disease.

Here is a timeline published in the Scientific American written by Melinda Moyer that shows where the fear of salt came from: 

In 1904 French doctors reported that six of their subjects who had high blood pressure (a known risk factor for heart disease) were salt fiendsIn the 1970s, Brookhaven National Laboratory's Lewis Dahl claimed that he had "unequivocal" evidence that salt causes hypertension: he induced high blood pressure in rats by feeding them the human equivalent of 500 grams of sodium a day. (Today the average American consumes 3.4 grams of sodium, or 8.5 grams of salt, a day)Dahl also discovered population trends that continue to be cited as strong evidence of a link between salt intake and high blood pressure. People living in countries with a high salt consumption—such as Japan—also tend to have high blood pressure and more strokes

 Sounds convincing, right?

In the last 25 years, study after study has failed to prove any benefits of a low-salt diet and a some have even showed the complete opposite is true. 

Debunking the Salt Myth

 In 1988, scientists published a large study called Intersalt that disproved the myth that salt causes hypertension. It compared sodium intake with blood pressure in subjects from 52 international research centers and found no relationship between sodium intake and the prevalence of hypertension. In fact, the population that ate the most salt (about 14 grams/day) had a lower median blood pressure than the population that ate the least amount of salt (about 7.2 grams a day.)

In 2003, a Cochrane review of 57 short-term salt reduction trials concluded that there is little evidence for long term benefit of reducing salt intake.

In 2011, a study by JAMA concluded "systolic blood pressure, but not diastolic pressure, changes over time aligned with change in sodium excretion, but this association did NOT translate into a higher risk of hypertension or cardiovascular disease complications. Lower sodium excretion was associated with higher cardiovascular disease mortality."

In this study, researchers followed 3,681 middle-aged healthy Europeans for eight years.  Participants were divided into three groups - low salt, moderate salt, and high salt consumption. Researchers tracked mortality rates for each group. Here are the results:

• 50 people died in the low-salt group

• 24 people died in the moderate salt group

• 10 people died in the high-salt group

The risk of heart disease was 56% higher for the low-salt group compared to the high-salt group.

We are all bio-individual humans and salt can affect us each in different ways. Sometimes salt may not be beneficial for someone. But these studies, and several others, show that there is no clear correlation between salt consumption and hypertension - it is only a myth that has been perpetuated for decades based on faulty evidence. 

The Benefits of Salt

Unrefined, natural salt is an amazing addition to a diet filled with nutrient-dense, whole foods. It is an essential nutrient that provides trace minerals needed in many biological processes in the body. The main electrolytes that are found in unrefined salt are sodium, potassium, chloride, calcium, and magnesium.

Here are some of the vital roles of the electrolytes in the body:

• proper hydration - especially after sweating, frequent urination, or vomiting

• regulate the carrying of nutrients in and out of the cells

• maintaining pH balance in the blood

• a vital component of lymphatic fluid and extracellular fluid

• serve as cofactors needed for optimal enzyme activity

• allow proper nerve and muscle function

• support adrenal gland function that is responsible for mineral balancing

• proper brain and muscle communication

• promote bone + teeth health

The Type of Salt Matters

Not all salts are created equal.

Table salt is about 98% sodium chloride and a 2% mixture of anti-caking chemicals, iodine, stabilizing agent, and aluminum. It is extremely processed - natural sea salt is  heated to extreme temperatures, which ultimately changes the chemical structure and destroys any nutritional value.

Using table salt puts you at risk of over consuming sodium chloride, which can throw off the precious sodium / potassium balance in the body, raise blood pressure, and can cause the body to retain fluids. Most table salt is iodized which can also put you at risk of over consuming iodine. Over time, this can lead to thyroid issues and an imbalance of hormones.

A note on iodine. Iodized salt has been promoted as being a great source of iodine. However, the iodine found in iodized salt is not fully bio-available, meaning your body can't absorb it very easily. You can get iodine from many other natural food sources including seaweed (the best!), cod, yogurt, shrimp, egg, canned tuna, and dried prunes. Adding a salt and seaweed flake blend to your food is an easy way to get the necessary minerals and iodine the body needs. I use and recommend Maine Coast Sea Seasonings.

Unrefined, natural salt is loaded with trace minerals and is essential to human life. High quality salt can be sourced from all over the world and has been mined and consumed since prehistoric times.

There are several varieties of salt based on the body of water that the salt is derived from. Each type has a slightly different composition and balance of minerals. 

Pink Himalayan Sea Salt

This salt is a translucent pink and contains all of the 84 elements found in the body.High quality brands include The Spice Lab, Thrive Market, Evolution Salt Co, and HimalaSalt. 

Sea Salt

Celtic Sea Salt is light grey in color and is harvested from coastal regions in Europe using traditional harvesting methods.You can also use Hawaiian salt, flake salt, or Italian sea salt. However, these options are a bit pricier and don't have as high of a mineral content as the salts previously listed.

Redmond Real Salt is harvested from an ancient deposit near Redmond, Utah. It also has a high mineral content and is unrefined. 

How to Use Unrefined Salt

• Right after you wake up, drink a glass of water with a pinch of sea salt in it. This will help hydrate you first thing in the morning. If you drink around a gallon of water each day, consider adding in a pinch or two of sea salt. Drinking too much water can actually dehydrate you as it flushes the electrolytes and minerals out of your system through the kidneys - the salt will help combat this

• Add salt and black pepper while cooking your food (the pepper aids in the absorption of certain nutrients!)

• Add a pinch of salt into your smoothie after a tough workout to help replenish electrolytes

• Add a real, high quality Himalayan salt lamp to your bedroom or office. Salt lamps are thought to help purify the air of pollutants. They also release negative ions that can help reduce anxiety and promote sleep. Read this article to learn what to look for in a real Himalayan salt lamp

 Listen to your body! If you're craving salt, consume it. Salt freely to your taste. Once you finish a container of one salt, try another type. It's good to rotate through salts from different areas so you can benefit from the different mineral compositions that are unique to each salt.

*If you have hypertension or kidney disease, it's important to talk with your doctor before increasing your salt consumption.