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The amount of water that we need depends on many factors. Age, gender, lifestyle, physical activity, and overall health can impact how much we need in a day. There really isn’t a magic number or rule to follow; however, the 8-8-ounce rule or half our body weight is an easy way for us remember we’re drinking an adequate amount and replenishing any water loss throughout the day. An easy way to check if we’re hydrated is the color check – if your urine is pale, you’re staying hydrated but, if it is a dark yellow or amber color, you probably will need to increase your water intake.

Why Is Drinking Water Important?

When it comes to water, many of us automatically assume that we’re not drinking enough throughout the day. On average, about 60 percent of our body is water and it impacts every cell in our body. We understand that it is vital to our overall health but struggle to squeeze it in our daily routine, and we’ve heard various suggestions about how much we really need, such as 8-8-ounce glasses in a day, half our body weight, or to sip water before we become thirsty. So how much do we actually need?

How Does Water Affect Our Body?

First, let’s discuss how water affects our body. Water is considered an essential nutrient and has numerous important functions in our body, including:

• carrying oxygen and nutrients to our cells
• supports healthy digestion and bladder function by flushing out bacteria
• cushions joints
• protects our tissues and organs
• regulates body temperature
• maintains normal electrolyte balance
• helps maintain normal blood pressure and heartbeat

Studies have found that dehydration can cause low energy, headaches, fatigue, constipation, kidney stones, bladder cancer, and dehydrated skin. Studies also found that proper hydration can support weight management – participants who had water with their meals consumed less food; it was also found that drinking water provided a temporarily boost in metabolism.

How to Increase Your Water Intake

We can increase our water intake by drinking water when thirsty, consume water with meals, carrying a reusable water bottle, or adding flavors or fruit such as a lemon to our water. We also do obtain some hydration from other beverages, but it’s encouraged to avoid sugary beverages. Food will also provide some hydration, especially from fruits and vegetables like strawberries, watermelon, celery, and lettuce that have a high water content.

 Plenty of water and the right supplement program can help you feel your best. Take our free assessment to get custom-tailored recommendations based on your unique needs. Ready to have high-quality vitamins delivered right to your door? Get your personalized recommendations.

Fermented foods are all the rage. In fact, sales of these stinky foods have increased by 149% just in 2018 alone.¹ Fermentation happens when the carbohydrates in food are converted to organic acids or alcohol by utilizing microorganisms. Fermented foods are typically vegetable items, but can also include dairy, meats, and beverages. You may have even noticed that your local grocery store has been carrying fermented teas or Asian vegetables lately.

The process of fermentation isn’t new. In fact, fermentation dates back thousands of years and recipes have been passed down for many generations.² Fermented foods have been praised for their natural beneficial bacteria, nutritional value, and ease of digestibility.³ However, a recent study published in 2015 has found a unique perk of eating fermented foods; a decrease in social anxiety.

How do fermented foods impact social anxiety?

Two researchers and psychology professors, Hilimire and Forestell, knew that fermented foods offered many health benefits but wanted to see if there was any connection with the probiotics in fermented foods and social anxiety. Clinical studies have found that the bacteria in your gut can impact your mental health, but these researchers wanted to take it one step further. Hilimire stated, “It is likely that the probiotics in the fermented foods are favorably changing the environment in the gut, and changes in the gut in turn influence social anxiety…I think that it is absolutely fascinating that the microorganisms in your gut can influence your mind.”

Animal studies have found that when consumed, probiotics like lactobacilli have a strong correlation with the animal displaying less anxiety. In fact, animals that have taken certain probiotics produced more GABA, a neurotransmitter that often is associated with feeling calm and relaxed. Instead of using probiotics, Hilimire and Forestell asked 710 young adults about their fermented food consumption and social anxiety.⁴ People with social anxiety, or social phobia, can experience a multitude of symptoms all centered around being placed in settings with other people. The results of the study were very pleasing to the lead researchers; fermented food intake was indeed associated with a reduced likelihood of social anxiety tendencies. In an interview after the study, Hilimire stated, “I think there is some skepticism that there can be such a profound influence, but the data is quite substantial now.”³

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What are examples of fermented foods?

Adding fermented foods into your diet can be easy! Here are examples of popular fermented foods you can include in your daily routine.

• Keifer
• Fermented cottage cheese
• Some aged cheese (check label for “live and active cultures”)
• Kombucha
• Tempeh
• Kimchi
• Miso
• Yogurt
• Sauerkraut
• Natto
• Apple cider vinegar

Keep in mind that not all foods are fermented using natural processes, so be sure to keep an eye out. Barbara Olendzki and Kelly Sanders, authors at University of Massachusetts Medical School explain, “Pickling is another food preservation process, that uses an acid such as vinegar or a brine (salty water) to preserve the food. Only pickles fermented with salt, not vinegar, contain probiotics. You will likely find the truly fermented foods in the refrigerated section rather than on the shelves.”⁵

Focusing on gut health isn’t just for digestion, but for your mental health as well.

We’re into the new year now. Many of us probably have reflected on the past year, and maybe have created a list of New Year’s resolutions. It’s a new year and the time to start a new you. It sounds like a great idea, but is that the best mindset to start the year?

Most likely, we want to start fresh when we’re not satisfied with ourselves in the last year. We didn’t go to the gym as often as we planned, or we didn’t get that promotion we had hoped for. However, that doesn’t mean we didn’t work hard or achieve any of our goals throughout the year! So, why should we ignore and discredit all our accomplishments and who we were over the past year whenever New Year comes around?

How Should We Feel About a New Year Fresh Start?

We don’t always have to “start fresh” or become a new us when we ring in the new year. The desire to grow and improve ourselves is an admirable mindset and should really be encouraged, but we shouldn’t have to be so hard on ourselves when we do it. Nor should we create a list of New Year’s resolutions of things we don’t really care for or enjoy. If reading books is not something you enjoy, find another way to keep your mind creative. Or if going to the gym is not your thing, that’s okay – find another activity to stay active. Creating goals and strategies to succeed is a good idea, but that doesn’t mean we have to change everything about ourselves, nor does it always have to begin in the new year.

Reflect on Accomplishments and Be Kind to Yourself

This New Year, I encourage you to be kind to yourself – reflect on the accomplishments you’ve achieved and create new goals from there. Set goals that don’t need to be reached within the first few months of the year, but ones where you can continue to grow throughout this year and years to come. I worked at a mental health clinic for five years and learned that we need to meet people, including ourselves where we’re at and progress from there. It’s not necessary to change everything about yourself. That’s what makes you individually you!

Whether you are a Baby Yoda fan or not, 2019 had its moments (good and bad). Let’s all take a big old exhale and head into a new decade ready to charge forward. Here are 5 ways to leave 2019 feeling inspired.

1.     Take stock of what went well

This could mean on a personal level, or societal level. Are there any movements that inspired you or any moments where you did something out of your comfort zone? Go forth and take that badassery into the new year.

2.    Get in touch with your values.

Now is a great time to take a pause and evaluate what is important to you. Have the choices you’ve made this year brought you closer to those values or further away? Get out a pen and paper, write your values in one column and some action goals in the other. For example: If you wish you spent more time with friends this year, a goal would be to plan a social event each month.

3. Harness your do-gooder self.

Get involved in something you care about. This could be something as simple as remembering your reusable bags or a bigger commitment like volunteering at an animal shelter.

4. Read some good non-fiction

This could be a good self-help book or autobiography. Pick a book about someone who was a change maker. If you don’t leave inspired at least you will leave informed.

5. Try something new

Routine is great. Personally, I see nothing wrong with watching the same episode of the office 50 times (Dinner Party, it never gets old!) but trying something new can really get your blood pumping. Maybe this is an athletic pursuit like rock climbing, or something entertaining like seeing a live comedy show.

The best thing about ending the year inspired is starting the new year the same way. Keep that momentum going and make this your best year yet.

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