Yes – School is done and summer has officially arrived.  Now is the time for Fun in the Sun and I wanted to share a few important reminders about staying hydrated this season.

First a few fun facts:

• Did you know on average, the body is made up of 60% water?
• Water helps regulate your body temperature
• Keeps your mouth, eyes, and nose moist
• Keeps your joints lubricated and moving smoothly
• Helps flush out toxins and waste from the kidney and liver

So, water is VERY important to keep our body functioning properly.  Everyday we lose water by simply breathing, sweating, and using the bathroom facilities and we need to replenish those losses PLUS a little extra to keep all our major body systems working correctly.

It is recommended that you drink 0.5-1 oz of water per pound of weight.  Therefore, a 150 lb woman should drink between 75-150 oz (3.5-4 L) of water per day!!.  Yes, it does sound like a lot and how many of us actually reach that goal…I would guess, not many.

To help you reach your goals here are a few tips to make it more fun and enjoyable:

1. Get a water bottle with hourly increments as reminders to keep hydrated
2. Add fruit or herbs to your water (blueberries, blackberries, cucumber, mint, lemon)
3. Add carbonation or sparkling water to add a bit of fizz, especially for the kids to replace soda and sugary drinks.

Remember, signs of hydration are not always what we think. If you experience these signs and symptoms, reach for a glass or water.

• Feel thirsty, dry mouth, headache
• Change in mood, tired
• Hungry
• Trouble concentrating
• Dark yellow urine
• Constipation

And remember, stay in the shade, wear sun protection, and take frequent breaks from activity.

Have FUN this SUMMER and DRINK your WATER.

Dana Clay, NP

IBS – Irritable bowel syndrome.  Almost everyone knows someone with IBS.  I also have been diagnosed with IBS so I can speak from first hand experience about the trials and tribulations as well as ways I have controlled this imbalance in my body.

As the name indicates, irritable bowel syndrome is pretty much an umbrella term for the multitude of ways our digestive system becomes irritable and doesn’t function correctly. The general symptoms of IBS include abdominal cramping, bloating, abdominal pain, diarrhea, and/or constipation, and if severe can lead to nutrient deficiencies due to lack of absorption in the gut.

IBS can have a huge effect on your life – who else plans their errands or road trips around the best bathroom stops? Or walking into a mall or restaurant, scoping out where the nearest bathrooms are? Anyone…anyone…Buller? Yep, your life is consumed by not if, but WHEN IBS will occur.  There is no definitive cause for IBS but more of a group of TRIGGERS that create the symptoms:

• Stress – not a cause of IBS but more how the nervous system reacts and influences the body – the gut/brain connection
• Food allergies – gluten, dairy, nuts, etc
• Hormone levels, especially in women
• Frequent antibiotic use

So some ways recommended to have better control over these symptoms and create balance in the body are as follows:

• Manage your stress – meditation, exercise, counselling, journaling
• Clean up your diet – choose real food, our body struggles to produce the correct enzymes to break down food, the more processed the food, the more difficult for the body to recognize how to break it down.
• Create balance in the gut – increase intake of pre and probiotics to recolonize the proper gut bacteria.
• Water – proper hydration is important for all body functions

So in a nutshell, IBS is a common condition and often not diagnosed.  If you resonate with this information, I invite you to discuss this with your healthcare provider to explore ways to improve your health.  For more information click here  or contact me here.

In service,

Dana Clay

Ah Valentine’s Day – a day for acknowledging your love to someone special…..how about showing YOURSELF some of that love this month. I would like to share some easy ways to SELF-LESSLY show yourself some appreciation and to nurture your heart at the same time. Primarily I would like to talk about the emotional heart, but lets start with the obvious, physical heart health.

The Physical Heart – heart health starts with nourishing it with a proper balanced diet, reducing added sugar, salt, and unhealthy fat.  The heart is a muscle and benefits from at least 150 minutes PER WEEK, of activity to keep it strong and operating optimally.  Sounds like a lot?  Try breaking it up  – go up and down stairs during TV commercial breaks, 5-10 minute walk around the house/office during lunch break, and if you are so inclined, dress up really warm and get outdoors for some fresh air and sunshine and enjoy that winter beauty.

There are many different ways to exercise and get that heart rate up – go with what is available to you and what you ENJOY.  It doesn’t have to be expensive, and you can use objects around the home to add weight to your routine. Grab a friend or partner and do some mall walking.  Some free options are YouTube videos for yoga, strength training, and cardio.  There are also virtual class options at your local health and fitness venues. And of course, keep on top of your health with routine physical exams with your healthcare provider.

The Emotional Heart – stress, anxiety, worry, depression – all of us have experienced these emotions – especially the past few years.  According to University of Ottawa Heart Institute, emotional stress has a direct and indirect effect on heart health. When we don’t verbalize or release our emotions and internalize everything, it triggers a stress response in the body – increases the immune response, triggering inflammation that affects blood vessels and tissues.  Elevated stress increases your blood pressure and heart rate, muscle contraction, and improper breathing, and can lead to sleep problems.  People that report frequent stress/anxiety/depression/frustration/anger are more likely to choose unhealthy foods to soothe themselves, drink more alcohol, and smoke cigarettes.

So I would like to offer simple ways to be more in tune with your emotions, to acknowledge what they are, and ways to move through it:

• Take 5 minutes away from the stressful situation (bathrooms are great) and name what you are feeling. Close your eyes and do a quick body scan to see where you are tight and contracted. Breath deeply into those areas for a count of 4 and breath out to a count of 5. Repeat at least 3 times.  It acknowledges the feeling, where you are holding it in your body, automatically calms the brain, relaxes the muscles, and brings clarity to the situation.
• Set boundaries: say NO to people, activities, situations when possible. Adding on extra obligations only leads to anger, resentment, which increases stress.  See above.
• Laugh or smile: not only is it contagious, but it is also an instant stress reliever and releases all the ‘feel good’ chemicals like serotonin.
• At night and upon waking, lie with one hand on your heart and one on your abdomen and visualize your favorite color moving in a figure eight starting at your heart to your belly with the mental message of sending love to yourself and your body and releasing whatever of no longer needed.
• Shut the TV off, put down the phone – play with the kids and pets, cuddle with your partner, or read a good book. Unplug and be KIND.
• Commit to self care 5-10 minutes a day to start every single day. Make it part of your daily routine. Self care is whatever centers you, feeds your heart, and makes you feel good.
• If you are struggling and need to talk, please reach out – family, friends, co-worker, mental health professionals, and other resources are available to you.

From February 14-28, I will be offering 10% off BodyTalk and Reiki sessions to help you nourish yourself and your heart. Always happy to answer any questions you may have.  Happy February – treat yourself this month, YOU DESERVE IT.

Check out my website for all services available at Prairie Sky Integrative Health through Stepping Stones Health and Wellness.

In service,

Dana Clay, NP