lemon water benefits

Why I drink lemon water everyday

I’m a fan of fruit-infused water and love to experiment with different fruits and vegetables to make my water tasty (and pretty!) One of my favorite go-to’s is simply adding lemon to water. In the past, I would occasionally enjoy having lemon with my water, but my intake was never consistent until now. Over the 4 few months, I’ve started a new routine of having lemon in my water everyday. So far, the benefits have been great. And the best part is, it’s SO feasible, simple and cheap to do. Let’s talk about claims we’ve heard about having lemon water and whether they are true or not, based on my experience of having it everyday for the past 4 months!

Claim #1: It aids in digestion. Yes! I’ve had less GI symptoms such as bloating and constipation since starting this lemon water routine. Lemons have been talked about as detoxifying agents. The flavonoids in lemon and other citrus fruits aid the acid in the stomach in breaking down food, which can help improve overall digestion. And the water itself helps move things through the digestive tract to help prevent constipation.

Claim #2: Lemon is a good source of Vitamin C. It can help prevent colds and reduce the duration of colds. I can attest to this as well! I used to regularly take EmergenC packets for its high Vitamin C content until I started taking lemon water everyday. I’ve found that it’s a great alternative without the added sugar or artificial taste and I haven’t gotten a cold in a really long time (*knock on wood*). When I have had a scratchy throat that may be indicating a cold about to come through, I would take at least 16 oz of warm lemon water and I would feel much better the next day. No scratchy throat, no cold.

Claim #3: It helps your skin. I really believe drinking lemon water everyday has helped clear up my skin over the past few months. I started to notice slight improvements, including less acne, less dullness in my complexion and possibly, even my mild rosacea seemed to have calmed down. The reason why lemons are good for the skin is they’re a good source of antioxidants, which amazing natural components found in plants that can prevent cellular damage and fight free radical that eventually lead to wrinkles, spots and other aging skin problems. You’ll notice that many skin serums contain antioxidants like vitamin C, and why skincare experts always advise you to eat more antioxidant-rich foods.

Claim #4: Lemons can boost mood and energy. This is a really interesting claim and I was so curious to see if this is true. The fresh citrus flavor seems to help awaken me when I’m feeling tired. The smell alone is always a nice scent. Thanks to lemon water, I can skip the coffee for a moment.

Water and well-being

June 21st was officially the first day of summer! Now that we are three weeks into it, it is REALLY starting to heat up. We’re hitting high 90’s at the peak of the day almost daily. With this warm weather, it’s hard to avoid excessive sweating. And that is okay because sweating is actually beneficial for our body. It helps release toxins and cool down our internal temperature, so let our body naturally sweat and do its thing. Because we’re losing fluids when we sweat, in addition to other ways fluids are lost, it is essential to replenish our body with proper hydration. One of the best ways to meet our hydration needs is through plenty of water. Let’s look at why water is an essential nutrient and look at its benefits.

  1. Our body is composed of up to 60% of water. That fact alone is astonishing! Without water, our bodies just wouldn’t be able to function. Cells and tissues would eventually die without water. By not having enough water, it would mean our bodies wouldn’t function as efficiently.
  2. It is recommended to drink AT LEAST 64 oz (eight 8oz cups) of water per day. You might have to pee more often, but it’s worth it!
  3. If you are already feeling thirsty, have chapped lips, dry mouth or dark urine, those are signs that you are already dehydrated. Drink up before you reach to this point.
  4. Drinking water increases your brain power and gives you energy. Our most complex organ in the body, the brain, is made up of about 73% of water. By drinking more water, it helps you stay awake, alert and focus better. In addition, water helps boost your energy.
  5. Drinking water is great for your skin. It leads to hydrated skin cells, increased elasticity and a smoother complexion.
  6. It puts you in a better mood. When your internal systems and organs are working better, you’re more likely to feel better about yourself and this often means, you’re in a better mood.
  7. Water helps with weight management. There are times when we may confuse thirst with hunger. When you are hungry, before you eat an over-sized portion of a snack or meal, try drinking 4-8 oz of water first, wait about 20 minutes and see if you are still hungry. If your hunger is gone, that just means you satisfied your body’s signal for water.
  8. Water is a natural immunity enhancer. It helps promote circulation and prevent toxins from accumulating in your body.

Now that you’ve learned more about water and its amazing benefits, try the 30-day water challenge. Try to drink at least 64 oz or eight 8 oz cups of water each day for 30 days and experience the positive changes for yourself.

 

travel

Relief tips for traveler’s constipation

Picture this: You’re away on vacation and you’re having a great time, but soon realize that you haven’t had a bowel movement in over 3 days! Yes, over 3 whole days. Keep in mind, constipation is generally described as having fewer than three bowel movements in a week. By now, you might be feeling the discomfort, bloating, and gas associated with constipation. And this might make you anxious because your bowel movements are usually regular when you’re back home, so why now?

Don’t worry, you are definitely not alone. In fact, many people, as much as 40% of travelers, can relate to this scenario. It’s called traveler’s constipation. The key to winning this stressful battle is knowing what it is and preparing ahead of time. To start your preparation, let’s review some reasons WHY we get traveler’s constipation

  • Reason 1: There’s a sudden disruption to your usual meal times.
  • Reason 2: Traveling can cause a shifted sleeping schedule, or jet lag kicks in and changes your body’s circadian rhythm and affect your digestive process.
  • Reason 3: You experience anxiety of being in a new environment/bathroom or even being around new people and not being able to relax enough to relieve yourself.
  • Reason 4: Common travel factors including dehydration and/or alcohol consumption can contribute to constipation.

Now that we understand why we get traveler’s constipation, for your future travels, follow these recommendations to keep you regular while traveling:

  1. Stay hydrated. Drink plenty of water and clear liquids, even more than you usually would because traveling, especially on a plane, tends to dehydrate you. Try to keep a reusable bottle or stop for frequent water breaks every 30 minutes or so to keep the fluids flowing through your body. While all fluids count toward your fluid intake, water is your best choice. Pay attention to your urine, mouth, skin and lips. If your urine is dark colored, mouth is dry, skin is cracking and lips are chapped, it may indicate that you are already dehydrated.
  2. When you’re traveling on the road, it might be tempting to keep driving for long stretches without enough breaks so that you get to your next destination quicker, but this may be a factor contributing to constipation. It is important to stop and stretch because long periods of sitting can cause strain to your bowel. In addition, incorporate physical activity while traveling to keep your digestive system moving.
  3. Take in plenty of fiber. Pack convenient, fiber dense snacks or supplements for your travels. Examples are fresh fruits and vegetables, nuts, chia seeds, low sugar granola bars, psyllium fiber, Metamucil, flaxseed, whole grain breads, dried fruits and beans.
  4. Add some probiotics into your diet. Probiotics are healthy bacteria that can be added to your gastrointestinal tract and are essential in our digestive health and immune system. You can try probiotic supplements or eat/drink foods that contain probiotics such as yogurt with live strains or a fermented beverage such as kombucha. Remember to carefully review the instructions for care as some products will require refrigeration.
  5. Get plenty of rest. Traveling can be a strain on our sleeping schedule, so make sure you schedule at least 6-8 hours of sleep each night. You can also take mini power naps while you travel. And don’t forget to pack ear plugs and an eye mask if you are sensitive to noise or light.
  6. If you find that you continue to have a long, difficult battle with constipation even after trying several relieving techniques, consider packing some laxatives, but I would suggest checking with your primary provider before use. Make sure to use them wisely, as directed and only for a short period of time. Keep in mind, certain foods can be natural laxatives so if you would rather stay away from medications, try prunes, prune juice or papaya.