How Salt Can Help You Stay Hydrated

As the weather is getting colder and the air turns drier, we need to prioritize our cellular hydration or risk turning into shriveled raisins.  Let's dive into the essential points in today's newsletter (and stick around to the end for 25% off some mineral boost options!)

KEY POINT:  Hydration is not just about consuming more water:

We all know that we’re supposed to “stay hydrated”, but what does that really mean and why does it actually matter? It's not just about “drinking more water”; it's about the intricate flow of water within our cells. 

Minerals, functioning as electrolytes, are the key players facilitating this flow. Without minerals, our cells can’t effectively absorb or retain water, leaving us dehydrated at the cellular level. 

FUN FACT: Did you know that properly hydrated cells are plump & round like grapes. Dehydrated cells are sticky, small and shriveled like raisins.

What Are Minerals and What Do They Do?

These tiny powerhouses are indispensable for our well-being and critical for:

• Energy Production
• Hormone Synthesis/Signaling
• Enzyme Formation
• Balancing Blood/Cellular Hydration
• skin elasticity, hydration, and pH balance, promoting clear, glowing skin

Red Flags for Low Mineral Levels 🚩:

Learning to recognize red flags indicating low essential minerals is the first step.  Do any of these sound like you? (I’ve sure had my fair share from time to time)

• Thirsty, despite drinking tons of water 
• Peeing all the time; that water you’re drinking is going straight through you
• Arrhythmia (heartbeat irregularity/palpitations)
• You’re tired…a lot
• Frequent rashes, skin problems; rough, dry, chapped skin   
• Sleep disturbances / trouble sleeping
• Muscle cramps / twitches & muscle weakness
• Digestive issues
• Mood issues / anxiety
• Stressed: physically and/or emotionally - Chronic or acute
• Headaches
• Swelling (lymph stagnation) & inflammation 
• Brain fog 
• Diarrhea
• Constipation
• Bone demineralization
• Specific food cravings

*This is not to say that low minerals are the only cause of these issues, just that mineral intake is an easy first solution to investigate.

Meet the Superheroes!

While there are many important minerals, such as zinc, copper, calcium, today I will be focusing on these three “spark plugs” for our cells:

1. Magnesium: Known as the 'master mineral', magnesium is crucial for overall cellular function and hydration. If you’ve been around me much, you know I always sing the praises of magnesium! It’s a cofactor in more than 300 enzymatic processes that regulate biochemical/metabolic reactions in the body. Magnesium can be found in leafy greens, nuts, and whole grains.

2. Potassium: Necessary for the normal functioning of all cells. It regulates the heartbeat, ensures proper function of the muscles and nerves, and is vital for synthesizing protein and metabolizing carbohydrates. Potassium can be found in bananas, sweet potatoes, and spinach.

3. Sodium: Responsible for maintaining the balance of fluids outside and inside the cells. Sodium is found in salt (think Celtic sea-salt and Himalayan salt).

Is food enough?

Maintaining mineral levels solely through food can be tricky. While I always recommend a food-first approach for meeting our nutrient needs, with our stress-filled modern lives and conventional food systems, we are typically not getting enough minerals from food alone.

Our soils are not as mineral-rich as they once were, resulting in less mineral content in our food supply. On top of that, the demands of modern life, encompassing physical, emotional, and mental stressors (both “good” and “bad”), cause our bodies to rapidly deplete these precious minerals.

Understanding "Burn Rate"

Another problem is the "burn rate," when we deplete minerals faster than we intake them. You may be conscientiously filling your mineral bucket with whole foods but draining that bucket as quickly as you fill it.The combination of low mineral replenishment and high depletion rates can lead to suboptimal mineral levels, creating problems over time.

Our mineral-depleting culprits include chronic or acute stress, inflammation, infections/illness, overuse of certain vitamin supplements (which throw off the healthy balance), agricultural pesticides such as glyphosate, and even certain water filters that remove essential minerals (I still absolutely recommend a quality water filter and then replenishing with minerals after).

Supplementing Wisely

Given the above, mineral supplementation is commonly necessary.

It's particularly tricky to maintain magnesium levels solely through food intake, and supplements can be incredibly beneficial. Magnesium is most bioavailable topically through the skin. Think Epsom salt (magnesium chloride) baths/foot soaks and magnesium sprays. My favorite internal form is Magnesium Glycinate, as it is easy on the system and does not impact the bowels like some other forms.

Potassium and sodium can be found in Redmond Real Salt, Pink Himalayan Salt, or Celtic Sea Salt. 

All three of our superheroes can also be found in a general combo of trace minerals.  Here's a quick (36 second) guide on incorporating liquid trace mineral drops: How To Take Trace Mineral Drops

Exclusive Offer: 25% Off Mineral Support

Want to get your hands on some great mineral support? Check out my Fullscript site to purchase at 25% off through Monday the 27th! https://us.fullscript.com/plans/forest-fern-mineral-support

Stay hydrated, stay healthy, and stay mineral-rich! 💙

Warmly,
Sharmil Elliott Reclusado, CNAP

Mineral-Rich Chicken Soup:

This delicious chicken soup is not only nourishing but also comforting, making it an excellent addition to your gluten-and-dairy-free winter recipe collection. Feel free to add some sweet potato, rice, or pasta if you prefer a little extra heartiness.  Enjoy!

Ingredients:

• 1 pound boneless, skinless chicken thighs or breasts, diced
• 1 onion, chopped
• 3 carrots, sliced
• 3 celery sticks, chopped
• 3 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1 teaspoon turmeric powder
• 1 teaspoon thyme
• 1 bay leaf
• 8 cups chicken broth (preferably homemade or low-sodium)
• 1 cup kale or spinach, chopped
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. In a large pot, heat a bit of olive oil over medium heat. Add chopped onion, carrots, celery, garlic, and ginger. Sauté until the vegetables are softened.
2. Add diced chicken to the pot and cook until it’s no longer pink.
3. Stir in turmeric, thyme, and bay leaf. These herbs not only add flavor but also contribute to the mineral content of the soup.
4. Pour in the chicken broth. Bring the soup to a boil, then reduce the heat and let it simmer for about 20-25 minutes until the chicken is cooked through, and the flavors meld.
5. Add chopped kale or spinach to the soup in the last 5 minutes of cooking. This adds a nutrient boost to your soup.
6. Season with salt and pepper to taste. Remember that the broth might already have some salt, so adjust accordingly.
7. Remove the bay leaf before serving.
8. Ladle the soup into bowls, and garnish with fresh chopped parsley for a burst of freshness.

This  information is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Always consult your own physician for personalized health care and before beginning any new regime. These statements have not been evaluated by FDA and are not intended to diagnose, treat, cure or prevent any disease.