There's no better way to beat the heat than to have a frozen treat.

Flavor, hydration, and fun come together in some of our favorite summer snacking recipes!

As the weather warms, you may spend more time outside in the hot sun.

It’s important to be mindful of your body’s water and electrolyte balance.

What Are Electrolytes?

“Electrolytes” is the scientific term for the minerals in the blood and body fluids that carry an electrical charge. The most common electrolytes are:

• calcium
• chloride
• magnesium
• phosphorus
• potassium
• sodium

Benefits of Electrolytes

Electrolytes are important because they perform many vital tasks in the body, including:

• balancing water and pH levels
• carrying nutrients into and moving wastes out of cells
• ensuring that the brain, heart, muscles, and nerves are all functioning properly

For Heart Function

Electrolytes are especially important for heart function because they facilitate the electrical impulses that cause the heart to contract and relax at a normal rate.

Without electrolytes, the heart can’t pump properly. In extreme cases, electrolyte imbalances can lead to arrhythmias, or irregular heartbeats.

Refresh and Replenish

You take in electrolytes from the foods you eat and the fluids you drink.

Every day your body works to balance your water and electrolyte levels, but sometimes this balance can be disrupted.

Causes of Depletion

Diarrhea, sweating, and vomiting can all deplete water and electrolytes quickly.

The three main electrolytes lost through sweating—which you may tend to do a lot in the summer—are magnesium, potassium, and sodium.

And, even if you’re not sweating a lot when you mow the lawn or work out, you can still lose electrolytes from breathing rapidly.

Rehydrating

If you’re active, especially in the warmer months, consider replacing one 8-ounce serving of water per day with an oral rehydration product that contains electrolytes.

You can buy oral rehydration products at the store, or you can make your own with easy-to-find ingredients.

DIY Recipes

• Water Base

  • 4 cups water
  • [q:3/4] teaspoon table salt
  • 2 tablespoons sugar

• Chicken Broth Base

  • 2 cups chicken broth
  • 2 cups water
  • 2 tablespoons sugar

• Tomato Juice Base

  • [q: 2 1/2] cups plain tomato juice
  • [q:1 1/2] cups water

• Cranberry Juice Base

  • [q:3/4] cup cranberry juice
  • [q:3 1/4] cups water
  • [q:3/4] teaspoon table salt

Most of us could use more water in our diet. It maintains temperature, detoxifies the body, protects tissues, and keeps joints functioning smoothly.

An ongoing TikTok trend, the “Celtic sea salt water hack,” claims that adding a few flakes of sea salt to a tall glass of water, or placing a few flakes under the tongue just before drinking, can help the body absorb water better. Online videos show water devotees using the Celtic Sea Salt brand.

But does this hack hold water? And what about regular table salt? Let’s clear up the debate.

Table Salt vs Sea Salt

An article by Laura Anderson, a registered dietician at Michigan State University Extension, explains the differences between sea salt and table salt.

• Table salt is mined, with impurities and trace minerals removed.
• Sea salt, formed after ocean water evaporates, contains trace minerals like calcium, potassium, and magnesium, the latter of which can help the body absorb water.

Both sea salt and table salt contain similar amounts of sodium and chloride, two electrolytes that regulate fluid around your cells and maintain blood pressure.

“Sea salt tends to have a slightly different taste and texture than table salt,” Anderson writes.

In addition to containing trace minerals, sea salt has long been revered for its healing qualities. After all, thalassotherapy, the idea that healing occurs through exposure to salt air or spending time oceanside (thalassa means “ocean” in Greek), dates back to the 1800s.

Do You Need Extra Salt?

But there’s a good chance you don’t need to add sea salt (or salt of any kind) to your water—most of the minerals we need can be found in food.

Iodized table salt contains iodine, which aids in thyroid regulation. That mineral can also be found in seaweed, kelp, nori, fish, and eggs, among other food sources.

Maintaining a healthy, balanced diet is likely more vital than adding salt flakes to your water.

Dangers of Excess Sodium

Always be aware of your salt intake as too much can raise blood pressure or lead to cardiovascular disease.

The American Heart Association and the USDA’s dietary guidelines recommend adults take not more than 2,300 mg (about 1 tsp) of sodium daily.

People with hypertension or other health issues should limit their daily sodium to about 1,500 mg, or about two-thirds of a teaspoon.

Does The Sea Salt Hack Work?

Experts say trying this hydration hack occasionally shouldn’t be harmful, but to check with your doctor first.

If you find drinking water boring and are looking for a way to increase your intake, try adding slices of lemon or chunks of fruit to your water to entice your taste buds.

It’s also worth remembering that food contains water, which you can count toward your daily goal. Watermelon and spinach, for example, contain almost 100 percent water.

The base of many recipes (soups, stews, and sauces), broths add a depth of flavor that makes the time to prepare them worth it. Broth is also rich in nutrients, offers hydration and electrolytes, and supports joint and gut health.

What Is Broth?

Broths are commonly made from vegetables, meat, or seafood.

What's the Difference Between Broth and Stock?

According to food writer Drew Smith, there’s a difference between broths and stocks: “For me, it is a simple distinction. Broth is what we do at home. Stock is what you make for a restaurant. A good broth should be drinkable as it is.”

Whether you decide to sip broths for health benefits or incorporate them into soups or sauces, making your own is a healthy and satisfying activity.

Types of Broth

• Bone Broth

  This type of broth is made from a simple combination of meat bones (such as beef, chicken, or turkey) and water. Vegetables and other aromatics like herbs, spices, garlic, and onion are sometimes added for flavor.

  Benefits of Bone Broth

  Rich in healing properties, bone broth is a source of nutrients that the body cannot make on its own. The nutrients in bone broth come from the marrow, or soft part of the bone, as well as the outer bone matrix, which is the dense part of the bone.

  Iron, phosphorus, calcium, magnesium, and boron are some of the minerals present, depending on the type of broth. Collagen is another nutrient found in bone broth; it helps digestion, encourages wound healing, and promotes healthy skin.

  Making Bone Broth

  Making a quality bone broth takes time: don’t rush the process. Another helpful tip: don’t boil the ingredients. A vigorous boil causes the fat and impurities to mix back into the broth. This makes it harder to skim and discard them from the broth’s surface. When a broth is boiled, its flavors are not extracted as effectively as when the broth is slowly simmered.

  To reach the desired temperature when making a broth, remove the lid or keep the lid slightly tilted so it covers only half the pot. Aim for a few light ripples to appear across the liquid’s surface during the cooking process. If bubbles appear, make sure they’re tiny. Maintain a steady and low heat over medium to medium-low.

  For best flavor, remove any foam or fat that appears on the broth’s surface. A flat spoon works well for this task. Keep in mind that the broth may become cloudy during its first hour of cooking. But after a few skimmings of the surface, the broth should become clearer and take on a golden or brown color. If you don’t skim broth (particularly during the first hour), the broth may develop a bitter taste and be cloudy. Allow the broth to cool slightly before straining it.

• Vegetable Broth

  Simple ingredients like vegetables, herbs, and spices can be transformed into vegetarian broths. Consider pea pods, or even the cooking water from cauliflower or chickpeas, to enhance flavor when making vegetable broths.

  Making Vegetable Broth

  If the vegetables you wish to add are not organically grown, wash and peel them first. Vegetables can be added directly to the cooking water, or they can be sautéed first. The degree to which the vegetables are cooked beforehand influences the broth’s final flavor. If the vegetables are cooked until just limp, there will be a more delicate taste to the broth. If the vegetables are cooked until golden brown in color, a richer flavor will form.

  Leave fresh herb bundles whole, and cut vegetables into large chunks when making vegetable broth. Taste the broth as it is cooking. If the flavor becomes too sweet (from too many carrots) or too strong (from an abundance of herbs), scoop out and discard the potent ingredient(s). Add herbs and spices during the final half hour of cooking.

Tips for Making Better Broth

• Water

  • Use Filtered Water

    For premium flavor and the most health benefits, use filtered water when making broth.

  • Use Enough Water

    Cover ingredients by two inches with water to gently and thoroughly extract flavors from the ingredients.

  • Use Cool-Temperature Water

    Starting off the cooking process with cooler water also ensures bone broths remain clear.

• Seasoning

  • Aromatic Herbs and Spices

    Season bone and vegetable broths with your favorite aromatics, like fresh herbs and whole or ground spices. Consider the following:

    • basil
    • cilantro
    • coriander seeds
    • cumin seeds
    • dill
    • fennel seeds
    • garlic
    • ginger
    • leeks
    • onion
    • oregano
    • parsley
    • peppercorns
    • rosemary
    • sage
    • thyme

  • Consider Vinegar

    Vinegar is another possibility. Apple cider vinegar helps extract more mineral content from the bones when making bone broth.

  • Use Minimal Salt

    When seasoning broths, add a minimal amount of salt during the cooking process. If the broth becomes too salty, it’s impossible to remove it. You can always add more later.

• Storage

  • Store broths, tightly covered, for three days in the refrigerator.
  • Broths may also be frozen up to three months.

Salt tends to get a bad rap, but this flavor enhancer is vital to your health.

The minerals it supplies are essential for the proper function of your nerves, muscles, brain, and more.

Rethinking Low Sodium

By weight, salt is about 40 percent sodium and 60 percent chloride. People are commonly advised to limit sodium intake to prevent high blood pressure, also called hypertension. However, this advice isn’t right for everyone.

Slightly more than half of people with hypertension are salt sensitive, meaning their blood pressure significantly increases with higher sodium intake. But only 25 percent of people with normal blood pressure are salt sensitive. This suggests that some people may be needlessly restricting salt. What’s more, skimping on salt is linked to health problems.

“Overly restricting salt increases your risk of fatigue, dizziness, and muscle cramps,” says James DiNicolantonio, PharmD, author of The Salt Fix. “A low-salt diet also may increase your insulin levels, which can lead your cells to become resistant to insulin. That puts you on the path to developing Type 2 diabetes.” This may be more likely with sodium intakes below 1,000 milligrams (mg) daily, which is less than a half teaspoon of salt. More research is needed in this area.

Health Benefits of Sodium

“Sodium is needed for nearly every chemical reaction in your body,” says David Brownstein, MD, author of Salt Your Way to Health.

“If you don’t consume enough salt, your body releases hormones to help your kidneys hold on to sodium. These hormones activate your sympathetic nervous system, which is your fight-or-flight response.”

Over-stimulating this system may cause fatigue and worsen heart disease.

Some other reasons it’s important to get enough salt include:

• Brain Function

  Sodium is essential for transmitting nerve signals, including in your brain. Low levels of sodium in your blood may contribute to poor memory and concentration.

• Digestion

  The chloride portion of salt is used to make stomach acid, which promotes good digestion and helps kill harmful bacteria in your gut.

• Bone Health

  Sodium helps your body maintain magnesium and calcium balance, which is essential for healthy bones.

• Athletic Performance

  Consuming salt, such as in an electrolyte drink, before long-distance running or other endurance exercise may improve your performance.

How Much Salt do You Need & What Type?

Many health authorities advise limiting sodium intake to 2,300 mg daily, which is about 1 teaspoon of salt. Still, the average American’s daily sodium intake is 3,400 mg (1½ teaspoons of salt). This amount may be fine for some individuals.

“Your sodium needs depend on many factors,” Dr. DiNicolantonio says. “This includes how much caffeine you consume (as it promotes sodium loss), how much you exercise and sweat, medications you take, and diseases or health conditions.” A functional medicine doctor can evaluate what’s best for you based on such variables.

It’s also important to consider where your sodium is coming from. Americans get about 70 percent of their sodium from processed foods and restaurant foods, but these are typically made with refined salt.

“Refined salt has all of its trace minerals removed and contains unhealthy additives,” Dr. Brownstein says. “The best types of salt are unrefined, which means they contain their full complement of trace minerals.” See “Smart Salt” for recommended unrefined salts.

Not only could unrefined, natural salt help your body function better, it undoubtedly will make your food taste better.

Smart Salt Choices

Each of these unrefined salts contain small amounts of at least 60 minerals, including calcium, magnesium, and chromium.

• Celtic Sea Salt

  Harvested from coastal regions of Europe, Hawaii, and Guatemala. Lab tested for purity. www.CelticSeaSalt.com

• Redmond Real Salt

  Mined from an ancient sea bed in Redmond, Utah. Provides 18 percent of the daily value for iodine per ¹/₄ teaspoon. www.RealSalt.com

• Himalayan Pink Salt

  Comes from salt mines below the Himalayan Mountains in Pakistan. Several brands are available.

To be human, it seems, means to have headaches. If the $4 billion Americans spend on over-the-counter (OTC) pain pills is any indication, a lot of us fend off headaches fairly regularly.

It's important to figure out which kind of headache you are experiencing, and find the right relief.

No matter what kind of headaches you get, headache experts find that clean living can go a long way in heading off future headaches.

You’ve heard it before, but it doesn’t hurt to review it:

• get regular sleep
• exercise regularly
• eat healthy meals

Types of Headaches

Scientists classify headaches into three major categories:

• primary headaches
• secondary headaches
• cranial neuralgias

Headache sufferers may also classify them into three categories: nasty, nastier, and with a nod to Bruce Springsteen, “freight train running through the middle of my head.”

Primary headaches include migraines, tension headaches cluster headaches, as well as others.

• Tension Headaches

  The most common type, brought on by physical or emotional stress, are experienced by as many as 90 percent of adults.
  
  About 80 percent of headaches are tension headaches. These generally respond well to OTC pain medications such as acetaminophen or aspirin. Although a tension-type headache isn’t disabling—most people can keep doing what they need to during the day—it’s annoying.

  Triggers

  Stress is the biggest cause. The most obvious answer is perhaps the best one: relax.

  Try practicing yoga, meditation, or biofeedback-assisted relaxation.

  It also helps to be mindful of other potential triggers:

  • too little sleep
  • dehydration
  • caffeine overuse
  • skipping meals

  Remedies

  • Vitamin D

    It’s possible that your headaches aren’t from stress, but instead due to vitamin D deficiency. Research checking blood levels of vitamin D and noting headache frequency of each person found that being in the low vitamin D group showed strong crossover with also being in the high-frequency headache group.

    Vitamin D deficiencies rank as one of the more common vitamin deficiencies, especially in the fall and winter. This is because vitamin D can be made by the skin by the action of sunlight. It’s prudent to focus on dietary (and perhaps supplemental) sources of vitamin D, at least for the non-sunny parts of the year.

  • Topical Peppermint Oil

    A pleasant-smelling way to relieve tension headache pain comes in the form of topical peppermint (Mentha piperita) oil. When people with tension headaches apply peppermint oil or placebo, the peppermint group gets relief. The topical peppermint even relieves headache pain as well as aspirin and other OTC pain relievers

• Migraine Headaches

  Disabling pain that interferes with daily living is one of the things that define a migraine. Women are three times as likely as men to get migraines. OTC pain relievers help ease the pain, but many people with migraines end up needing prescription medication.

  Triggers

  Find Triggers by Keeping a Diary

  A headache diary with notes about your headaches and your diet can reveal patterns and connections with your migraines. What triggers a migraine varies quite a bit, but these are good starting points:

  • oversleeping
  • undersleeping
  • skipping meals
  • alcohol
  • emotional stress

  A headache diary will also reveal any connections to your menstrual cycle. So-called “menstrual migraines” strike each month around the time of a woman’s period due to falling estrogen levels.

  Common Food Triggers

  With most food triggers, you’ll know within a couple of hours if there is a connection, although chocolate and caffeine can take longer to trigger a headache.

  • red wine
  • draft beer
  • aged cheese
  • garlic
  • onion
  • chocolate
  • caffeine

  Remedies

  • Butterbur

    Butterbur (Petasites hybridus) is sometimes called purple butterbur or sweet coltsfoot.

    Some studies have shown it to be effective in reducing the frequency of migraine headaches by as much as 50 to 60 percent after taking a standardized butterbur extract.

    Because butterbur contains liver-toxic substances called pyrrolizidine alkaloids (PA), it should only be used in commercially prepared forms labeled PA-free.

  • Feverfew

    The herb feverfew (Tanacetum parthenium) has been shown to ease the frequency, severity, and duration of migraine attacks.

    Keep in mind that it’s not an instant cure. This anti-inflammatory herb works better if taken regularly to gradually reduce migraine days as opposed to taking it in the midst of a migraine.

    Take this herb daily for at least four to six weeks before expecting protection against migraines.

    Studies on Feverfew

    A German study found that migraine sufferers given a CO2-based extract of feverfew had significantly fewer migraine headaches after taking this extract three times a day for 16 weeks.

    Other research has shown that carbon dioxide extract of feverfew decreased the frequency of migraine attacks from 4.76 per month to 1.9 per month.

    Other research describes a three-month trial in which a combination of feverfew with magnesium and vitamin B2 provided a 50 percent decrease in migraine attacks.

  • Peppermint Oil

    Peppermint (Mentha piperita) essential oil has been shown to provide relief from migraines.

    This anti-inflammatory herb works better if taken regularly to gradually reduce migraine days as opposed to taking it in the midst of a migraine.

    One study showed a significant reduction in reducing or eliminating headache pain altogether when a peppermint solution was applied to the forehead, helping tense muscles to relax and release their painful grip.

    Mix essential oils with a vegetable-based carrier oil before applying them directly to the skin.

  • White Willow

    White willow (Salix alba) dates as far as back as 400 BC, when Hippocrates touted the pain-relieving effects of willow bark.

    This anti-inflammatory herb works better if taken regularly to gradually reduce migraine days as opposed to taking it in the midst of a migraine.

    Some 2,200 years later, Henri Leroux, a French pharmacist, managed to crystallize the extract (salicin) leading to the invention of salicylic acid, commonly known today as aspirin.

    Studies show that willow can be as effective as aspirin for relieving pain. For some people, it’s also less likely to produce gastrointestinal side effects such as upset stomach.

  • Magnesium

    In addition, research shows that many headache sufferers run low when it comes to the mineral magnesium.

    For women with menstrual migraines, taking magnesium supplements every day for a week or two prior to each month’s period can reduce the number of headaches.

  • B Vitamins

    B vitamins also deserve consideration when it comes to migraine prevention.

    Those who experience frequent migraines can reduce their occurrence and severity with daily supplementation of folic acid (5 milligrams) combined with vitamin B6 (80 milligrams).

  • Yoga

    An eight-week meditation and yoga program led to fewer and shorter migraines in a group of adults. The migraines also tended to be less severe, and participants felt a greater sense of control over their headaches.

    The adults attended eight weekly classes to learn mindfulness-based stress reduction. They also practiced on their own for 45 minutes at least five additional days per week.

    “Stress is a well-known trigger for headaches, and research supports the general benefits of mind/body interventions for migraines,” said Wake Forest University professor Rebecca Wells, MD.

• Other Types and Causes

  • Caffeine Withdrawal

    Caffeine addicts can get a headache about a day after their last dose. A cup of coffee will solve the problem.

  • Cluster Headaches

    Cluster headaches have most of the pain around one eye, have a rapid onset, and reoccur in clustered groups for days, weeks, or months until a remission period. Smoking is a risk factor for these headaches and they are more common in men.

  • Dehydration

    Dehydration can trigger a headache. Remedy by drinking water.

  • Eyestrain

    Too much computer work can trigger a headache. Resting your eyes several times an hour and possibly getting prescription glasses geared toward computer use can solve the problem.

  • Rebound Headaches

    Taking OTC painkillers too often can result in a “medication overuse” or rebound headache. Avoid this trouble by limiting analgesic use to no more than twice a week.

  • Sinus Headaches

    This headache develops as a result of a sinus infection. The pain is centered around the eyes and cheeks, and worsens when bending over. These headaches are rare; many supposed cases of sinus headache are migraines.

  • Thunderclap Headaches

    A sudden and severe headache, often described as the worst headache possible, could signal a life-threatening condition, such as a stroke or aneurysm; seek immediate medical attention.

When you drink water, you’re quenching the thirst of your whole body. But did you know that water you ingest will reach all of your other organs before it makes its way to your skin? In fact, there is little evidence that upping water intake has any effect on the skin of healthy people.

Don’t stop drinking water—getting the recommended eight or so glasses a day is important to keep your body running smoothly. Tackle dry, flaky, and tight skin by hydrating it from the outside.

The Layers of Your Skin

Your skin has three layers: They are, from inside to outside, the subcutaneous tissue, the dermis, and the epidermis. If the outermost layer, the epidermis, isn’t well hydrated, skin can become dry and lose its pliability. Skin dehydration can be caused by a number of factors, including dry and windy weather, harsh soaps and perfumes, exposure to chemicals and detergents, and excessive bathing or swimming.

Dry Skin Prevention

As a first step toward addressing dry skin, change any external factors you can. During dry seasons, use a humidifier in your house and/or workplace. Stay out of the hot sun, dry heat, and strong winds as much as possible. Avoid using soaps with perfume, deodorant, and antibacterial ingredients and replace them with gentle, fragrance-free cleansers. Avoid other irritating products. Wear rubber gloves to wash dishes. Take short baths and showers in warm, rather than hot, water.

What you eat is important too. The fatty acids in foods including walnuts, flaxseed, salmon, and olive oil can help keep your skin hydrated. Researchers at the Institute of Experimental Dermatology in Germany found that women who took 2.2 grams a day of flaxseed oil or borage oil for 12 weeks experienced a significant reduction in skin roughness and a significant improvement in skin moisture.

Hydration Therapy

Next, moisturize your skin directly. When you get out of the bath or shower, gently pat down your skin with a towel. Immediately add a layer of moisturizer. The idea is to form a barrier that holds in the water your skin has just absorbed.

Apply moisturizer to your hands and face every time you wash them and wear natural lip balm to soothe dryness and prevent chapping.

Choose moisturizing products carefully—some are petroleum based or contain chemicals that may cause health problems. Avoid those containing alcohol, perfumes, retinoids, or alpha-hydroxy acid (AHA). Among ingredients to look for:  hyaluronic acid, stearic acid (a fatty acid), emollient ceramides, cholesterol, lactic acid, glycerin, lanolin, olive oil, jojoba oil, and shea butter.

The American Academy of Dermatology recommends using an ointment or cream rather than a lotion, calling them more effective and less irritating. Europeans prefer oils, which typically don’t have the fillers and emulsifiers that may be added to give lotions their creamy quality. Oils seal in moisture, while lotions, creams, and the like penetrate the skin with ingredients that can replenish moisture and repair damage. One way to get the benefit of both is to use oils at night and creamier moisturizers in the morning.

If you decide to try an oil, choose cold-pressed oils that are certified organic. Avoid synthetic fragrances in favor of unscented oils or those containing scents from cold-pressed essential oils. Skip the mineral oil, which is a petroleum product.

The Key to Moisturizers

An important point to keep in mind is that a key role of moisturizers is to lock in the moisture that you take in via showering, hand-washing, etc., so be sure to apply creams or lotions within a couple of minutes of toweling off.

Summer is finally here, and chances are your skin is going to be on display — no more hiding under bulky sweaters.

Here are some tips to keep your skin looking its best for the beach, the barbeque, and beyond!

How to Keep Skin Hydrated

• Be Careful Cleaning

  It may seem counter-intuitive, but water can rob skin of moisture. Even frequent dips in the pool can cause dryness.

  • Limit Baths and Showers

    This is especially true of very hot water or long showers and baths. It’s best to limit daily shower and bath times to 5 or 10 minutes and use warm — not hot— water.

  • Choose Soap Wisely

    Choose soaps and body washes carefully, as some ingredients can make dry skin worse. Look for gentle, fragrance-free formulas, and avoid products that contain alcohol.

  • Consider an Oat Bath

    One tried-and-true remedy to consider is oats, which contain chemicals called avenanthramides that ease inflammation and redness.

    A great way to maximize oats’ itch-relieving properties is to grind or blend old-fashioned oats and then add to running water as the tub fills. A 15-minute soak should provide relief.

    Commercially prepared oat bath products are also available.

• Moisturize and Repeat

  Slathering moisturizer on dry skin may be an obvious solution, but most of us don’t moisturize enough for the products we use to be effective—once a day isn’t enough.

  Experts suggest up to six applications a day for true protection, which means keeping moisturizer handy or investing in duplicates to stash around the house, office, and anywhere else you might need them.

  Always apply moisturizer immediately after washing.

  Choosing a Moisturizer

  Not just any moisturizer will do, and there are two vocabulary words to learn in order to choose the right product for your needs: emollient and humectant.

  • Emollients

    As cells age, crevices form between them. Emollients help these cells hold together better, and give skin a “slippery” feeling. Jojoba oil is an example of an emollient that is commonly found in moisturizers.

  • Humectants

    Humectants pull moisture from the air onto the surface of your skin, increasing hydration. Hyaluronic acid is one of nature’s best humectants, so look for it in the ingredients list.

  • Thick Soothers

    If your skin is very dry or damaged, look for thicker ingredients such as cocoa or shea butter and beeswax.

• Nourish From the Inside Out

  • Fluid Intake

    Dehydration can be an issue in the summer, so it’s important to be mindful of fluid intake.

    Aim to drink eight cups of water each day to keep your skin looking and feeling its best. It also helps the body clear toxins.

  • Essential Fatty Acids

    Essential fatty acids — commonly found in fish, nuts, and seeds — can help ensure skin stays soft and smooth by protecting it from environmental damage.

    Research suggests that regular supplementation with flaxseed or borage oil can boost skin moisture and soothe rough, scaly patches.

If you or someone in your family is experiencing constipation, you’re not alone.

Most of us will have trouble with this common affliction at some point in our lives.

Thankfully, there are natural ways to get things moving.

What Is Constipation?

Constipation is usually defined as a change in the frequency of bowel movements—the “normal” range is three times a day to three times a week.

Constipation can be acute or chronic, and is characterized by a host of uncomfortable symptoms:

• passing hard stools
• feeling bloated or full
• nausea
• abdominal pain
• strained bowel movements

What Causes Constipation?

These can all lead to bathroom trouble:

• dehydration
• lack of exercise
• illness or chronic disease
• high stress levels
• lack of dietary fiber

The Importance of Fiber

The most common cause of constipation is a low-fiber diet.

Fiber adds bulk to stool, making it easier to move along the digestive tract.

Americans typically fall short of the recommended daily fiber intake (25 g for women, and 38 g for men).

Consuming more high-fiber foods can relieve and even prevent constipation.

What Can You Do about Constipation?

It’s easy to boost your fiber intake by incorporating more vegetables, fruit (especially dried fruit), whole grains, beans, nuts, and seeds into your diet.

You can meet your daily fiber needs with 2 cups of fruit and [q:2 1/2] cups of vegetables per day.

Small changes can make a big difference. Easy ways to boost fiber intake for the whole family include:

• adding oats to baked goods
• adding fruit to cereal
• using veggies in stews or casseroles

Tips for Kids with Constipation

Constipation can be painful and stressful for children, but it is surprisingly common, affecting up to 30 percent of kids. Here are some ways to keep things running smoothly:

• Keep kids hydrated. Water is best, and it helps to soften stools.
• Boost fiber intake with whole grains, vegetables, and fruit.
• Warm foods at breakfast can stimulate digestion.
• Make movement a priority—kids should engage in at least 30 minutes of physical activity per day to encourage healthy digestion.