Staying hydrated is a health topic that never gets old because of how many of our bodily functions rely on water. But water is not the only element our bodies lose when we sweat; they also lose essential minerals called electrolytes.

WHAT ARE ELECTROLYTES?

Electrolytes are essential elements that contain minerals like bicarbonate, calcium, chloride, magnesium, phosphate, potassium, and sodium, which help regulate nerve and muscle function and maintain blood pressure and pH balance in our bodies.

One medically recognized way to replenish these minerals is with products sold as powders or sports drinks. These drinks and powders generally contain carbohydrates and a small amount of an electrolyte such as sodium. When they are dissolved in fluid, they gain an electrical charge that influences nerve function, muscle contraction, blood pressure, pH balance, hydration status, and more.

WHAT TO LOOK FOR IN AN ELECTROLYTE DRINK

There are times you may need an electrolyte drink to supplement the electrolytes you get from food, such as after an illness; before, during, and after prolonged exercise or heavy sweating; and when exposed to extreme heat for a long time.

But many electrolyte beverages contain large amounts of added sugar, artificial sweeteners, flavors and colors, which you should avoid. Instead, check the labels and opt for products that are sweetened with natural sugars. You should also avoid products that contain added vitamins, minerals, and performance enhancements. Anything over 100 percent of the Daily Value (DV) for sodium and other vitamins and minerals may cause elevated blood pressure, gastrointestinal issues, muscle cramps, weakness, and headaches.

BE GOOD TO YOUR GUT WITH PROBIOTICS

 

Your gut microbiome—the community of microbes living in your GI tract—plays a complex role in your digestive system, helping to break down and absorb certain nutrients and medications, and helping train your immune system to recognize and eliminate harmful microbes. Probiotics are the “good guys” of gut microbes that help strengthen and maintain the GI tract.

PROBIOTIC-RICH FOOD VS SUPPLEMENTS

One of the most important jobs probiotics do is fight off the more harmful types of bacteria, fungi, viruses, and parasites that might want to take up residence in your gut. Some probiotic-rich foods include fermented foods like yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread, and some cheeses.

There are also many probiotic supplements on the market that will do the same thing, but they are not recommended for everyday use and not approved by the FDA.

BERRIES ARE SO BENEFICIAL FOR YOU!

Berries are among the healthiest foods you can eat. They are among the top sources of vitamins, minerals, and disease-fighting nutrients, and they can help reduce the risk of many age-related conditions.

 

WHAT’S IN A BERRY?

Berries provide potassium, magnesium, vitamins C and K, fiber, and prebiotics—carbohydrates that help promote a healthy gut. Researchers have found that eating blueberries can lower the risk of type 2 diabetes; that eating foods high in anthocyanins (mostly blueberries and strawberries) can help people keep weight off; and that berry consumption can reduce the risk of heart attack and boost learning and memory.

WHICH BERRIES ARE BEST?

• Blackberries have the most potassium (233 mg per cup) and almost as much fiber as raspberries.

• Blueberries have compounds that help generate new nerve cells in the brain and increase their communication.

• Raspberries (red, black, and golden) have the highest amount of fiber—8 grams per cup—of any of these berries.

WHAT’S YOUR SLEEP TYPE?

ARE YOU A BEAR, LION, WOLF, OR DOLPHIN?

Knowing your sleep chronotype may help you understand how your internal clock works and how you can synchronize it with your daily activities to use your time most efficiently. Understanding your sleep type can help you sleep better and boost your productivity. There are four sleep chronotypes: bear, lion, wolf, and dolphin, and each is distinctly different.

Your chronotype is likely to be different in adulthood than it was when you were a child and will likely change again when you get into your later years.

THE BEAR 

Most people fall under this sleep category. This means their sleep and wake cycle goes according to the sun. Bear chronotypes wake easily and typically fall asleep with no problem. Productivity seems best before noon, and they’re prone to a “post-lunch” dip between 2pm and 4pm.

THE LION 

The lion is the chronotype most closely associated with being an “early bird.” Lions are most productive in the morning up until noon. Typically, lion types wind down in the evening and end up falling asleep by 9pm or 10pm.

THE WOLF 

Wolves are the “night owls” among us. They stay up after dark and often have trouble waking up in the morning. In fact, the wolf feel more energetic when they wake up at noon, which is when their peak productivity starts, ending at 4pm. Wolf types get another boost around 6pm, and they can get a lot done while everyone else is winding down.

THE DOLPHIN 

Dolphins are the outliers. Dolphins don’t stick to any particular sleep schedule. Dolphins are easily disturbed by environmental factors, such as light and sound. If you go to sleep at different times and find yourself awake at odd hours, you’re probably a dolphin. A dolphin’s window of productivity is 10am to 2pm.