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Hormones are chemical messengers that affect and manage hundreds of bodily processes. Your current state of happiness is determined by the levels of four chemicals in your brain. Here are a list of hacks to get more of each hormone:   The Reward Hormone Dopamine is known as “The reward Hormone” It’s very important for focus and concentration (and sleep!). It’s released after your brain achieves a goal.  Ways to increase Dopamine:  Get enough sleep Listen to music Maintain a healthy diet Exercise more Meditate Try something new Do something creative Achieve a goal The Love Hormone Oxytocin “the love hormone” it increases empathic feelings and also builds trust.  Ways to increase Oxytocin:  Play with a pet Hug someone you love Do something nice for someone Spend time with friends Show affection Give someone a compliment Holding hands The Happy Hormone Serotonin can be increased by being outside in bright daylight but it is also important to remember that  90% of serotonin is formed in your gut. So if you have a healthy gut, you’ll have a lot of serotonin. And the feeling “hangry” - hungry and angry is actually a legit thing! Ways to increase Serotonin:  Walk in nature Enjoy the sunshine Try yoga and meditation Swimming Eat a healthy meal The Pain Reliever Endorphins, your body’s natural painkillers. And they also regulate the fight or flight instinct. Ways to increase Endorphins:  Laughter Essential Oils Dark Chocolate Running or walking Exercise Watch a movie   Just remember “DOSE” – Dopamine, Oxytocin, Serotonin and Endorphins. The more you know about each of them, the more you know how to use them to your advantage!

Maintaining friendships in post grad life is hard, but it’s all about making an effort. Its easier than you think to lose touch with your pals, life moves fast and things change rapidly when you're experiencing the big world out there for the first time on your own. You may stop a little too late and realize you haven’t nurtured some pretty important friendships that made you who you are today. It's a sad and completely unnecessary reality so here's some tips to avoid that:   1. Always respond to that text message. We get it life gets busy , and we tell ourselves we’ll respond later. You might be missing a really important moment for them. Set a reminder and get back to them as soon as you can. 2. Make sure you're not just sending memes. Memes saying ‘this reminded me of you’ are cute but that's not really staying up to date with each other's lives. Take the time to text, send a voice note or even better yet call. People are more understanding than you think. If you don't have a lot of time , say ‘I'm kind of stressed right now but i wanted to connect with you.’ Clear communication will solve most issues. Remember if even if they're not physically there, they want to know about the silly details as much as the small wins. Don't assume your communication style and the subject matter needs to change just because there is distance. 3. Tell them you miss them. It's always good to let your loved ones know you how you feel and that they are loved and appreciated. Tag them in a story flashback or just send them a text.   Going off to college can be an incredible adventure but it can also be one of the scariest and sometimes loneliest, times in our lives. Don't lose touch with the special people who got you through the first 18 years and let them know they are not in it alone either. Distance can be difficult to navigate but not impossible. The effort will be worth it.

National statistics indicate that more than 95 percent of entering first-year college students have never shared a bedroom, so chances are good that this is your first experience with a roommate. Life with roommates can provide some of the most rewarding times you'll have at college. Your roommate may turn out to be a lifelong friend or your worst nightmare.  Learning how to live with another person and how to compromise and resolve differences are critical life skills.  Here are our best tips to successfully manage this new experience:   Communicate Openly. Open communication is essential between roommates, right from the start. You and your roommate should set some basic guidelines and expectations for life in your room. These can be renegotiated over the course of the year as individual needs change but it is important to take this process seriously. Set Boundaries for Visitors. When would you prefer not to have people in the room? Are the rules different for male and female visitors? How do you feel about having other people spend the night? Discuss Sharing. What is shared, and what is yours? Do you mind if your roommate eats your food? Uses your toothpaste? In the room, what is communal space? Set The Rules on Noise. Do you study with music on? Do you like to watch TV late at night? Is a long phone conversation distracting to you? Are they a light sleeper? Respect their sensitivities. Talk About Cleaning. How often do you plan on cleaning the room? Do you mind if it’s messy, or do you prefer it stays neat?   Kindness, friendliness and compromise will go a long way. Even if you don't end up being lifelong besties, it can still be a great experience.  You're in this together, so try your best to make an effort and don't be THAT person.

You don’t have to drink at a college party if you don’t want to. Some people choose to forgo alcohol for a night or for extended periods due to personal beliefs, health reasons, or just because they aren’t into it. If you do decide to opt out, there’s no reason it should affect your social life unless you allow it to. Try some of these tips to keep the party going without skipping a beat:   1. Be in charge of your own beverages Pour your own drinks so you know what’s in them, and mix up something tasty and alcohol-free. It could be as basic as ginger ale or something fancier, like a fun mocktail! If you’re nervous, add an adaptogenic (we have plenty!). Nobody will question you, and you won’t have a headache the next day. It’s a win-win! 2. Find something to do. Some people go to parties with the intention of drinking as much as possible. Since that’s not your game tonight, give yourself another focus. See if you can finally start a conversation with that person you keep bumping into in the elevator. Show off your moves on the dance floor. Play DJ for a while and take requests — a great way to get to know people! Make friends with a total stranger, and earn bonus points if she was looking a little lonely. Give yourself a foreign accent for the night. Relax! If others are drinking, they won’t notice if you say something awkward. Might as well cut loose! 3. Choose your parties wisely, and exit before the BS. If you don’t feel comfortable with the people around you, don’t be afraid to call it a night and head out. College is too short to spend it with people who make you feel bad about your choices. Also know when to leave, the silly downturn of a party will be obvious when you're sober. You get the fun without the fallout. 4. Be confident. If you are confident (or if you at least fake it well), no one else will see it as a problem. Tell people you’re all set, or you don’t feel like it, or you’re just hydrating right now and maybe you’ll grab one in a minute. You don’t have to tell people you refuse to drink. Just make the whole thing a non-issue.   Deciding to skip the alcohol and the possible bad decisions and the slaughter of brain cells, may not go over well with everyone on campus. But we get it and we've got you! The Sober curious trend is on the rise and you are probably far from alone in this really healthy decision to ditch the booze.

Everyone's situation is unique, but there are a few problems that almost all college students deal with at least once during their time at school. If you are on your way to college soon, get a jump on how to deal with some of the challenges that may come your way. If you know what to expect and have a game plan, you'll be far less likely to struggle.   1. Time Management The average college course will pack twice as much learning into a year than the average high school. The workload might be overwhelming. So pace yourself until you’ve worked out a new routine and flow. 2. Homesickness Moving away to college is a big change, don’t be ashamed if you're struggling with this. Let your family know how you're feeling. Many campuses have support groups for students. Talking to others who are having similar experiences can help. You're not the only one feeling this. 3. Taking care of yourself  Heightened stress, poor self-care, and lack of sleep can cause mental and physical health problems. Add to that, lack of home cooked meals and maybe you're grabbing fast food in a rush and eating alone. Try to find a flexi but firm baseline routine. Eat healthy, balanced meals and get a good night's rest as often as possible. 4. Social Problems Making friends and social connections is important for building community. However, a busy social life can start to become a distraction from the whole reason you're there in the first place: to study.   Prioritize time for studying and taking care of yourself. Have fun but keep in your mind that your education is the priority!

When we hear the word “protein”, many of us visualize strong athletes, big tubs of protein powder, or main dishes consisting of chicken or steak. But, protein is so much more than a muscle-building nutrient; it plays various roles in all of our body systems, making it an essential nutrient and helping in keeping our body functioning optimally. Protein exists in what’s called a synthesis cycle, meaning that the body is constantly breaking down, using, and discarding the protein we get through our diet, making itthatmuch more important that we’re getting enough. In fact, protein comes from the Greek word “proteios”, which means primary. Keep reading to learn more about why we need protein, how much protein we should actually eat daily, and what protein-rich foods to include in our diet.  The world of nutrition can be overwhelming, complex, and full of opposing viewpoints. At Arrae, we’re committed to providing science-backed, evidence-based research that benefits all of us in terms of our overall health and wellness. That being said, there is a lot of compelling but not so-true nutritional information out there, especially on topics that have garnered a lot of popularity, like protein. Before we jump right into the research, we wanted to offer a friendly reminder that living intuitively and mindfully making personal choices that benefit our own body and our personal health journey is what wellness should be all about. Now, let’s get into today’s topic: What’s the scoop on protein?  What is Protein and Why Do We Need It? Proteins are long chains made up of building blocks known as amino acids. There are 20 different amino acids that link together to form an infinite number of combinations; our body uses these building blocks to make muscles, bones, enzymes, and hormones that work for our body in various ways. Protein is a ‘macronutrient’, meaning that we need relatively large amounts of it (as compared to, say, vitamin C, which is a micronutrient) to stay alive and healthy.  Our body can make 11 amino acids on its own; these 11 are known as non-essential amino acids, since it’s not essential that we consume them in our diet. However, the remaining 9 are the essential amino acids, highlighting the importance of incorporating as many of them in our meals and snacks each day so that our body can function. Different types of foods contain different types and amounts of each essential amino acid, so if an individual is following a specific diet pattern, like veganism, a dietitian or nutritionist can help them make sure they’re hitting all their amino acid targets.   In general:  Animal Products: The foods in this group, which includes chicken, beef, fish, and dairy products, have all of the essential amino acids and are known as ‘complete’, ‘ideal’, or ‘high quality’ proteins.  Soy Products: Soy, quinoa, and amaranth (the seed of a leafy green) also contain all of the essential amino acids, making them ‘complete’, too.  Plant Proteins: This group includes beans, lentils, nuts, and whole grains, which  usually lack at least one of the essential amino acids and are considered ‘incomplete’ proteins. Those following a strict vegetarian or vegan diet should choose a variety of protein sources from a combination of plant foods every day to ensure the mixture of essential amino acids in the diet is optimal.  Regardless of food source, our body’s digestive system breaks down these long strands of  amino acids into individual amino acids, which are absorbed and used by cells to build other proteins, enzymes, and even DNA. Now that we’ve covered some basic science, let’s dive into some of what protein actually does for our bodies after we’ve enjoyed it in a meal.  Protein:  Increases Strength and Muscle Mass:Protein is the building block of our muscles, making it essential whether we’re into hot girl walks or heavy lifting in the gym. Numerous studies show that eating plenty of protein increases both muscle mass and strength, and working out also increases the amount of protein we need each day. Exercise breaks down the fibers within our muscles, and protein helps to not only rebuild these fibers back, but to build them back stronger than they were before a workout.  Stimulates Biochemical Reactions: Enzymes are proteins within the body that aid in the various biochemical reactions that take place inside and outside of the cells. The structure of enzymes allows them to combine with other molecules inside the cell, known as substrates, which catalyze reactions that are essential to our metabolic processes. Enzymes can also function outside the cell, such as digestive enzymes (hello, Gut Boost!), which help break down different foods. Bodily functions that depend on enzymes include: digestion, energy production, blood clotting, and muscle contractions. Without these enzymes, our bodies would shut down completely, emphasizing the need for protein.  Acts as a Hormonal Messenger: Some proteins are hormones, which are defined as chemical messengers that aid in communication between cells, tissues, and organs. They are made and secreted by endocrine glands, then transported in the blood to their target tissues or organs where they bind to protein receptors on the cell surface. Hormones can be grouped into three main categories, with protein and polypeptides making up most of the body’s hormones. These include insulin and glucagon, human growth hormone (which stimulates the growth of various tissues), and ACTH (stimulates the release of cortisol, the “stress hormone”).  Heightens Immune Response: Proteins help form immunoglobulins, more commonly known as antibodies, to help the body fight infection. These antibodies are proteins in the blood that protect the body from invaders, like bacteria and viruses. When these harmful particles enter the cell, the body produces antibodies that signal to the body that they must be eliminated. Without antibodies, these bacteria and viruses would multiply freely, and we would not be able to fight off diseases. But, once we develop antibodies, our cells never forget how to make them; this means that the next time a particular disease invades the body, the immune system will be able to respond quickly and effectively.  Transports and Stores Nutrients:Proteins known as transport proteins carry substances throughout the bloodstream into, out of, and within cells. The substances that these proteins transport include vitamins and minerals, blood sugar, cholesterol, and oxygen. These transport proteins are specific, which means they will bind only to specific substances. For example, GLUT (glucose transporters) move glucose into the cells, and hemoglobin carries oxygen from the lungs to body tissues.  How Much Protein Do I Need in a Day? Protein evidently plays various roles in the body; we truly need adequate amounts of protein to stay alive! But, how much is that amount, exactly?  This amount of protein varies drastically between individuals, depending on factors like gender, activity level, and age. The US Recommended Dietary Allowance (RDA) for protein is between 0.8 - 1.0 g/kg. However, the RDA doesnotrepresent an ideal intake, rather it reflects the minimum amount of protein required for generally all healthy individuals.  The average target protein intake for women is between 45-50 grams, which is why we may see this number upon doing a quick Google search. However, it is important to remember that this number is far too lowfor someone who lifts weights or exercises regularly, who is trying to gain muscle and strength, or who is pregnant or breastfeeding. For increasing muscle mass, between 1.2-1.7 grams per kilogram of body weight is recommended. While this may seem complicated, research shows that the average American actually consumes well over the recommended amount of protein. As long as we’re incorporating the foods below in our meals and snacks, we should be good to go. For more information on personalized recommendations, it’s always a good idea to reach out to a professional nutritionist or dietitian for individualized advice and needs. But, let’s cover what foods to look for to amp up our protein intake to feel strong and satisfied after our meals and snacks.  What Foods are Protein-Rich? There are so many foods that are both delicious, filling, and protein-rich. Some ideas to include in meals and snacks include:  Animal Sources: Chicken Breast: In addition to being high in protein, chicken provides a variety of B vitamins, zinc, and selenium. One half of a chicken breast provides 27 grams of protein.  Greek Yogurt: We know that yogurt packs many digestive benefits, but we also get a huge amount of protein when we start our day with a yogurt bowl. One 200g (7 ounce) container provides 20 grams of protein, along with nutrients like calcium, B12, and vitamin A.  Fish: Fish is an excellent source of protein, plus fatty fish (hello, salmon!) are high in omega-3 fats, which have powerful benefits for our overall health. One half of a salmon filet provides 31 grams of protein!  Turkey Breast:Turkey is a great, low-fat, and easily accessible source of protein. It’s also high in niacin, B6, selenium, and zinc. Turkey contains tryptophan, an amino acid that helps synthesize serotonin. One 3 ounce serving of skinless turkey breast contains 26 grams of protein.  Eggs:Eggs are an efficient source of high quality protein that contains all 20 amino acids. One egg contains 6 grams of protein; whether it’s an omelet, scrambled eggs, or sunny side up, eggs are a quick and easy way to pack a big punch of protein.  Tuna:Tuna is almost a 100% pure protein food, is full of vitamins and minerals, and has a high concentration of antioxidants. Tuna is additionally a good source of omega-3 fatty acids, whether it’s canned tuna, tuna salad, or a tuna steak.   Plant Sources:  Tofu, Tempeh, and Edamame: All three of these foods are made from soybeans, which are considered a complete source of protein. All three contain iron, calcium, and between 12-20 grams of protein per 3 ounce serving.  Beans: Beans of all varieties, including kidney, black, pinto, and chickpeas, are high in protein and contain complex carbohydrates, fiber, iron, and several other beneficial nutrients.  Nutritional Yeast: Nutritional yeast has a cheesy flavor, making it easy to sprinkle on pasta, include in mashed potatoes, or mix into a tofu scramble. Just ½ ounce of this complete source of plant protein contains 8 grams of protein! Hemp Seeds: Hemp seeds contain 9 grams of protein in a 3 tablespoon serving. They’re full of magnesium, iron, calcium, and omega-3 fatty acids. Sprinkle some over a yogurt bowl, include them in homemade granola, or incorporate them into no-bake energy balls.  Quinoa: Unlike most cereal grains, quinoa is a complete protein, containing all the essential amino acids. Just 1 cup of cooked quinoa provides 9 grams of protein, making quinoa a desirable base to buddha bowls.  Protein is an extremely important macronutrient for so many reasons, and consuming an adequate amount of protein each day allows us to stay well and thrive. Check back for our next blog post, which breaks if going plant-based is actually better by diving deeper into the differences between animal proteins and plant proteins.

It’s nearly impossible to imagine a life without stress, right? Whether we’re aiming to meet a work deadline, studying for exams, or even on vacation, stress follows us everywhere. Many of us are used to these feelings, and are especially prone to compartmentalizing our stress by blaming life overwhelm in general, others, or our ongoing anxiety for the way we feel.  By now, we’re well versed on the impact of stress on our digestion, concentration, and mood. But, chronic stress does much more than impact us on a macro level; instead, living with stress for prolonged periods of time can actually change the way we behave, alter our hormones, and increase or decrease our appetite; these changes happen on a micro level, but can have a significant impact on the ways we show up for ourselves each day.  No matter how much meditation we do, how long we spend journaling, or how many walks we go on, one thing always holds true: we would not be able to do anything without properly fueling our bodies first. Some days, we’re in the mood to make a new Pinterest recipe, and other days, eating seems like just crossing an item off our to-do list. Stress can make us feel all the feels when it comes to eating and our appetite…are you wondering how we can remedy this? Keep reading to learn how stress impacts our appetite, why this connection isn’t the same for everyone, and what to do whether stress makes you an emotional eater who mindlessly munches or makes your appetite disappear.  How Does Stress Impact Our Appetite?  Stress exists in two ways: acute and chronic. Acute stress is a short-lasting response to a sudden and often surprising event, while chronic stress may feel less intense but last for a longer period of time. It’s imperative to make the distinction between these two states as they will often not have the same effect on our bodies and our eating behaviors.  Appetite control is complex, with various hormones working together to make us feel hungry or full. When we’re stressed, the relationship between our brain and our hormones is even more complicated. Appetite is generally controlled by ghrelin, the hunger hormone, and leptin, the fullness hormone. Interestingly, these hormones increase and decrease depending on the type of stress we’re under and can differ vastly as a response to stress.  When we’re acutely stressed, ghrelin, specifically, is ‘turned off’; aka, we don’t feel as hungry. But, when we’re under chronic stress, this hormone skyrockets, making us crave sugary and salty foods that often aren’t as nutritious. Leptin, conversely, decreases during and following acute stress with women displaying more severe fluctuations. So, this could explain the cliché of stress making us feel ‘bottomless’, giving us a reason for craving pizza and ice cream.  Appetite control is complicated, but most of us know when we’re straying from our norm. Like most things in the health and wellness world, every individual is different; two people experiencing the same type of stress may have two completely different reactions to food. Emotional Eating and ‘Comfort Foods’ Emotional eating is defined as eating as a way to suppress or distract from negative emotions, including stress, sadness, anxiety, and boredom. In other words, food becomes a coping mechanism for some, enabling negative feelings to fade as the indulgence in snacks takes over. Research shows that cortisol, the primary stress hormone, is released when we're under stress; the spike in cortisol leads to a spike in our appetite, causing us to crave 'comfort foods', aka our favorite warm pasta dish or the gelato we can't stop thinking about. Foods that are high in fat and/or sugar are known to dampen the body's stress response, which is why so many of us go for these less nutrient dense foods during times of stress. Adding metabolism support to your routine can help counteract this cycle by addressing the cortisol-driven disruption at its root. As a result, it may be difficult to lessen these cravings; it's our body's physiological mechanisms that predispose us to emotional eating. Additionally, comfort foods activate the reward system in the brain, giving us a spike of dopamine, and making us want even more foods to continue this sugar high. Scientists have recently proposed the Reward Based Stress Eating model to help explain why it’s so difficult to go for veggies and salads when we’re stressed. It emphasizes the role of cortisol on the brain’s reward system, as well as including various other compounds released in response to both types of stress. For example, both stress and appetizing foods can stimulate the release of opioids in the body. Endorphins, the ‘feel good’ hormones that are released after exercise and after eating something tasty, lower our pain levels and make us feel more relaxed. When this reward system is repeatedly activated, our body’s pleasure threshold decreases, and overeating is more likely to occur.  All of this being said, there is room for all foods in a healthy, well-balanced diet. Sometimes, fruits and vegetables aren’t what we need when we’re not feeling our best, and that’s perfectly normal! Giving ourselves the space for all foods to fit in our diet is what we, at Arrae, strive for.  Fight or Flight vs Rest and Digest  If we surveyed a group of 10 people, it’s unlikely that everyone would have the same appetite response to stress. Some would say they look to food to distract them or use food as a way to increase their mood. Others might say they ‘forget to eat’ or simply don’t feel the urge to eat. So, why is this?  Under acute stress, it’s likely that appetite will decrease. Epinephrine levels become elevated in acute stress, triggering the fight or flight response in our body. This results in a temporary decrease in appetite and/or eagerness to eat. As stress continues, and becomes chronic, cortisol levels increase, leading to an increase in appetite and a higher propensity to overeat. Evolutionarily, this spike in cortisol levels existed to help us stock up on energy to ‘fight’ whatever threat we were dealing with. But, these days, stress looks different than us trying to outrun a tiger or lion (you know, that well known metaphor), and instead looks like us cramming for an exam, making a deadline at work, or dealing with relationship struggles. These modern stressors don’t require us to stockpile calories, but the basic biological reasoning is the same; our body is working to protect us by acquiring the fuel it needs to tackle whatever may be in store.    However, this may not be true for everyone. The way stress manifests itself is different, therefore making it challenging to predict exactly what might happen when we’re stressed. Individuals with persistent stress or anxiety are more likely to have chronic elevations of hormones such as corticotropin-releasing factor (CRF) which, over a prolonged period of time, will suppress appetite. Increased cortisol levels also lead to an increased production of acid in the stomach, making us feel nauseous and creating a vicious cycle of physical symptoms that make eating much less appetizing.  How to Relieve Stress…and Get Our Appetite Back On Track  Whether we’re more likely to snack away or watch our appetite go away, eating and stress do go hand in hand. Eating too much or not eating at all are habits that will make it more difficult for the body to cope with stress. Here’s what to do, no matter if you’re feeling ravenous or put off by food.  Sit in Silence: Stress can make us feel like our brain is operating at a superhuman speed without having an ‘off’ button. Make a conscious effort to leave the situation, whether that’s physically or mentally, for a set period of time. Whether this looks like journaling, meditating, taking a hot shower, or listening to your favorite music, do something that isn’t just ruminating on the issue at hand.  Get Active: When we’re stressed, our body reacts by tensing up (you know that neck pain that only seems to exist when we’re stressed?). To counteract this, take a walk in nature, sign up for your favorite workout class, or hit the gym. Any type of movement will help release endorphins and will help to balance out appetite.  Focus on Healthy Fuel: Eating with intention is harder to do under stress, but it goes such a long way in terms of our overall health and self-confidence. Making healthy choices, like fruit-packed smoothies, comforting soups, and hearty grain bowls will make us feel so much better long term. But, like we said before, there is always room for dessert; honoring our bodies during stress gives us an added boost of happiness.  Don’t Forget Digestion: Stress makes digestion go crazy, whether we’re running to the bathroom or waiting for the urge to go. While we’re aiming to focus on healthy foods, we might require an extra gut boost to signal our digestive system to start before even taking the first bite.  Sleep: Getting good sleep, in quality and duration, is key in times of stress. Check out our various blog posts to learn more about sleep hygiene and form your ideal night routine to help give your brain a much-needed rest.

Common Uses: Restful Sleep, Constipation, Heartburn, Hormone Balance, Bone Health, Stress Support, Muscle Relaxation Magnesium, often called “The Magic Mineral” plays a crucial role in over 300 enzymatic reactions within the body. These reactions impact everything, including sleep, muscle and nerve function (like restless leg syndrome), heart health, stress management, supporting the immune system, and more.  Traditional Use: The name magnesium comes from Magnetes, an ancient Greek tribe that inhabited the area where magnesium carbonate was first found and used as a laxative to treat a range of illnesses. When the medicinal properties of the magnesium-rich water from the Epsom Spring in England were discovered in the 1600s, the town of Epsom rapidly became a popular health resort and spa. That same tradition lives on today through relaxing bath salts that deliver magnesium transdermally for stress and muscle relief. People even drank the salty water to 'purify the blood'. Plant anatomist and physiologist Nehemiah Grew isolated and patented the magnesium sulfate from the Epsom Spring in 1695. However, it wasn’t until 1755 that magnesium was recognized as a unique element as a result of experiments conducted by chemist and physicist Joseph Black. Magnesium does not naturally exist on its own; it will always be found with other elements.  Research Overview: Research has shown magnesium to be vital in every system of the body, including the immune system, musculoskeletal system, and nervous system by blocking the activity of stimulating neurotransmitters and binding to calming receptors for a more peaceful, resting state.  Low levels of Magnesium have been linked to an increased risk of depression and anxiety. Magnesium is essential for the production of serotonin and plays a critical role in mood, brain function, memory, and learning. For those looking to support sleep without hormonal interference, melatonin free sleep gummies offer a magnesium-friendly alternative that works with the body's natural rhythms. A 2012 study found that magnesium may help with brain functions that reduce stress and anxiety. It’s believed that this mineral affects a part of the brain called the hypothalamus, which regulates the pituitary and adrenal glands. These two glands are responsible for our stress response.  GABA1 (gamma-aminobutyric acid) is the primary inhibitory neurotransmitter in the brain which plays a key role in the signaling of the nervous system. Low GABA in the brain keeps it active, making it difficult to relax. Additionally, low GABA has been linked to stress-induced disorders, including anxiety and irritable bowel syndrome.Magnesium stimulates the GABA1 receptors in the brain, which help reduce brain transmission and slow down brain activity, enabling us to feel relaxed and calm. Magnesium also limits the release of cortisol, the “stress hormone”, and prevents it from reaching the brain.  Interesting Fact: Magnesium plays an important role in supporting brain function and has been called 'nature's valium' and the 'original chill pill'.

8 cups of water a day keeps the doctor away…or do we need more than that? We’ve all likely heard how important it is to stay hydrated far too many times.  With the recent bloom of Hydroflasks and Stanley cups, many of us have become much more in tune as to how much water we’re drinking each day. From plain water to fun beverages, hydration has become a key pillar of our overall health and wellness, with many of us feeling a much-deserved sense of accomplishment when we hit our hydration goal of the day. Water does so much more than just prevent us from being dehydrated; from our skin to our digestive system, keeping our bodies hydrated truly helps us feel our best from the inside out.  The human body is made up of 60% water, so it’s only natural that water would be vital for just about every bodily function - like breathing, brain activity, circulation, and digestion. And while we’ve touched on focusing on fiber and moving our bodies being important for digestion, water deserves a shoutout, too.  Keep reading to learn about the science-based benefits of adequate hydration and how exactly our gut health is directly impacted by hydration levels, discover other hydrating options (because, we get it, water can get boring!), and learn about the connection between electrolytes and the digestive system.  Why is Water So Important for Our Gut Health?  Whether we enjoy a thirst-quenching ice cold glass or opt for a warm peppermint tea or a bloat latte, staying hydrated is one of the most important facts in improving digestion and maintaining a healthy gut. Water moves nutrients around the body, aids in waste removal, and helps to flush out other toxins.  Prevents Constipation When we digest food, our body uses water to help food move through the stomach, intestines, and colon. Water is absorbed into the body by the colon, or large intestine; in order to form stool, our body pulls water back into our intestines to move everything through and help keep our bowel movements regular. If there isn’t enough water to keep everything flowing, food and stool can slow down or get completely stuck, leading to constipation and bloating.  Helps Facilitate Nutrient Absorption Our body uses saliva, gastric acid, various acids, and enzymes to help us break down and absorb all of the beneficial macro and micronutrients. Without water, these helpful acids and enzymes would not be able to reach the food particles in our digestive system, causing major backup and leading to nutrient deficiencies. Fluids also help our stomach to mix food and later on aid our small intestine in absorbing nutrients. Water mixes with fibers in the gut, creating a gel-like substance with soluble fiber and binding to insoluble fibers to eliminate waste.  Reduces Inflammation in the Gut  Dehydration makes it difficult for food and digested waste to pass through our digestive system. Later on, in the large intestine, stool is formed and is later excreted. Without water, this stool becomes very hard and difficult to pass, creating irritation, and thus inflammation, in the colon.  Decreases the Risk of a Permeable Gut Some of us may have heard of “leaky gut syndrome”, which is used to describe gut permeability. We need the junctions of the intestinal walls to remain tight to prevent harmful substances, like toxins, bacteria, and undigested food particles, from flowing into our bloodstream. Inflammation and irritation can lead to a more permeable gut. When we’re hydrated, we reduce inflammation in the digestive tract, leading to a reduced risk of gut permeability.  So, What’s the Best Way to Maintain a Hydrated Gut? Fewer things will quench our thirst and benefit our gut more than a big glass of water. However, we always have other options in case water gets boring (we’ve all been there), and we’re looking to spice things up without sacrificing our digestive health. An electrolyte drink mix is one of the most effective ways to stay hydrated while also replenishing the minerals your gut needs to function at its best. Fluid intake is made up of the intake of fluids through liquids and through foods. Water-rich foods, like fruits and vegetables, contribute significantly to daily fluid intake and provide a gut-healthy punch of nutrients and fiber.  It’s important to note that not all fluids are created equal; for example, alcohol and sugar sweetened beverages have the reverse effect, specifically on the gut. So, we want to keep an eye out on our consumption of these. When we’re out enjoying a boozy beverage, we need to keep an extra close eye on incorporating one or two glasses of water with every cocktail we have. While everything is good in moderation, it’s better to think of water as the more, the better to help us reach our fluid goals.  Our Top Hydrating Foods that are Also Great for the Gut Cucumbers: Made up of 96% water, cucumbers are one of the most hydrating foods out there. They contain a good amount of fiber and vitamin K. Try a fresh Greek salad with chopped cucumbers for your next meal or side.  Celery: Celery is adjacent to cucumber - made up of almost 95% water and also a good source of fiber and vitamin K. This may be why celery juice became so popular; just make sure to juice your own to get its full benefits.  Watermelon: Watermelon is packed with vitamins A and C, making it the perfect sweet summer treat that’s also hydrating! Try making a frozen watermelon smoothie or pairing it with some feta, basil, and balsamic vinegar for a fun summer salad.  Strawberries: Strawberries are high in fiber, vitamin C, and antioxidants and pack up to 92% water. Use them in smoothies, on yogurt bowls, or dipped in chocolate for a fancy, low effort dessert.  Oranges: Need another excuse to drink freshly squeezed OJ? Oranges are about 88% water and are high in vitamin C, giving us extra immune support. Squeeze fresh orange juice, or enjoy an orange as a hydrating snack.  Dark Leafy Greens: Depending on the type, lettuce contains 95% water, folate, vitamin C, and vitamin K. Use them in big chopped salads, in pasta dishes, or cooked into soups.  Zucchini: Ever wonder why zucchini bread comes out so moist? Zucchini is made up of 95% water and is a great source of vitamins A and C, fiber, and potassium. Zucchini noodles just became your new favorite hydrating dinner.  Electrolytes and the Digestive System When discussing hydration, electrolytes often come to mind. While water often is enough, some days call for an extra hydrating hand – that’s where electrolytes come in. Electrolytes are chemicals and minerals that enter the body through food, supplements, and even the medications we take. The most common are calcium, magnesium, potassium, and sodium. Sound familiar? These are present in almost every health-promoting food out there and have recently gained traction on socials.  Electrolytes are broken down during digestion and are used to regulate the flow of water into our cells – including the ones in the intestinal wall, keep us hydrated, rebuild tissue, and send nerve impulses to signal the body to perform various functions. Electrolytes perform so many different roles within the body, meaning that an imbalance normally causes noticeable changes in how we feel. When we experience an electrolyte imbalance (either too high or too low), we can expect to feel anxious, need extra hydration, have a fever, have headaches, and have digestive problems like abdominal cramps, diarrhea, or constipation.  Electrolytes are so important in keeping our digestive muscles moving properly. Check back for a blog post all about electrolytes, coming soon!  Tips for Staying Hydrated Carry a Water Bottle: Wherever you are, your water bottle should be! With the rise of “emotional support” water bottles, it’s gotten easier to remember to pack water on the go. Research shows that having water readily available, specifically in a reusable bottle with a straw, increases the amount of water we drink.  Eat Your Water: Use the above fruits and veggies to help you meet your hydration needs. However, it’s important to note that drinking water is still necessary; it’s very challenging to meet hydration needs through food alone.  Limit Other Beverages: Limiting the amount of caffeine and alcohol we drink can prevent us from feeling dehydrated. That’s not to say that we can’t enjoy our morning cup of Joe or a cocktail when we’re out; it’s just a reminder that when we do drink these, we need to try extra hard to drink water, too.  Make it a Habit: Remembering to drink water every morning when we wake, before and after meals, and right before bed will become a habit over time. This helps us to create a routine and can be a great habit stacking activity, too.  Change Up the Flavor: Not everyone is a fan of plain water, and that’s okay! Try adding in fresh fruits, like strawberries, or vegetables, like cucumbers, to give water a spa-like feel.  So, there we have it! Drink up for a healthy gut – water is key for overall health, especially digestive health. Pairing consistent hydration with a liver support supplement can further enhance the body's ability to flush toxins and maintain a healthy digestive system. You can always come back to this post if you need an extra reminder of our favorite hydrating tips and tricks.

For anyone that is currently experiencing a crisis or is in need of emergency services please utilize the resources below: National Suicide Prevention Lifeline 1-800-273-8255 The National Suicide Prevention Lifeline can be a good resource as it offers free and confidential support when you are in distress. This line also provides resources on prevention and crisis for you. The number for this lifeline is 1-800-273-8255. For more information on this resource and ways that they may be able to help please see the link below: https://suicidepreventionlifeline.org/ Crisis Text Line  If you feel that you are in need of immediate support but do not feel like talking about what is going on you can always text the Crisis Text Line. They are available 24/7 and offer immediate support from a trained crisis counselor. This is a free and confidential resource that allows for support at any time. The crisis counselor will help to problem-solve while helping to make you feel safe and calm in your time of distress. The number for this line is 741741 and you can obtain more information about this source from the link below: https://www.crisistextline.org/