No matter what or how much we want to pursue independently, we still require some life essentials to keep us on the correct path, don’t we? With food, friendship, and planning, we can support daily and long-term aspirations. That, more or less, is the overall theme for July 2023’s Health Tip Wednesdays Recap #2. Please read on to discover the myriad of potentially helpful details for each of these engaging topics.

What Are Electrolytes?

Electrolytes help fuel our attitudes and actions. Here we examine the six types of electrolytes and the food that contains them. Electrolytes are substances that break up into ions when dissolved in water or body fluids. They help move nutrients into cells and help usher waste out of cells. They also assist nerves, muscles, the heart, and the brain in working as they should, making these electrically-charged particles vital for the body to function properly. As always, consult a medical professional with questions about diet. 

Potassium – Potassium is a chemical element commonly found in bananas, lentils, and tomatoes. Additionally, it helps maintain normal levels of fluid inside our cells and helps muscles to contract.

Magnesium – Magnesium can be found in spinach, almonds, as well as black beans. Benefits of magnesium include supporting the immune system and helping regulate blood pressure.

Phosphate – Turkey meat, low-fat milk, and sunflower seeds have phosphates. Phosphate contains the mineral phosphorus merged with oxygen. It joins forces with calcium to form strong bones and teeth. It also influences how the body handles energy.

Sodium – A high intake of sodium can be harmful, but this chemical element still serves multiple purposes for humans. The body uses sodium to conduct nerve impulses, contract and relax muscles, in addition to maintaining the proper balance of water and minerals. Most foods have at least a little sodium, but cottage cheese and some canned tomato items can offer good sources of the element.

Calcium – Out of all electrolytes, this one easily earns the most press. But that’s understandable, as its kineticism is a pillar for the body’s normal operations. Not only does it contribute greatly to bone and dental health, but it plays a major role in blood clotting and helps regulate nerve functions.

Chloride – Though less discussed compared to other electrolytes, chloride packs a healthy share of power. Found in table salt, shrimp, and ketchup, this chemical element assists in maintaining proper pH levels, stimulates stomach acid needed for digestion, and prompts the action of nerve and muscle cells. It also enables the movement of carbon dioxide and oxygen within cells.

Six Summer Snacks:

For a lot of us, summer is in full bloom. That means gatherings with loved ones and a variety of cuisine. But when it comes to snacking, there are healthy options. Here are some to consider. As always, consult a healthcare professional with questions about nutrition.

Raspberries with Yogurt
A small bowl of low-fat yogurt paired with delectable raspberries make for a flavorsome and nutritious snack. Some yogurts carry a fair share of probiotics, while raspberries are fibrous and have healthy carbohydrates.

Avocado Toast
This snack has recently risen to popularity in restaurants and home kitchens. Though there are countless recipes for avocado toast, one of the simplest is spreading mashed avocado evenly over toasted sourdough bread, with a dash of lemon juice drizzled on top.

Watermelon Popsicles
Take your washed (and ideally seedless) watermelon, cut it into slices and placed them into a blender. Once they begin to resemble a slushy, pour the resulting contents into popsicle molds, and freeze them until solid. Place popsicle sticks into the frozen watermelon shapes and the process is complete. Of course, if you prefer to keep snack-time extra simple, break out the washed watermelon, divide it up, and distribute amongst everyone.

Celery with peanut butter
There is nothing tricky about this nourishing treat. Grab some cleaned celery sticks and bowl of reduced fat, creamy peanut butter, and presto, you have something to tide you over until your next full meal.

Banana, pineapple, and strawberry kabobs

With this trio of fruits on a skewer, you’ll being doing your diet a favor. These food items are beneficial for the Vitamin C, Vitamin K, potassium, and anti-inflammatory properties they contain.

Blueberry bread
How exactly this dish is baked will vary by recipe and personal preferences. But few fruits burst with nutrients like blueberries. So, mixing them with a good flour alternative, along with other ingredients, should produce a tasty loaf of blueberry bread.

Managing Travel Stress: 

Traveling near or far can bring much deserved relaxation. Though occasionally getting to and from destinations invites unwanted worries. Let’s look at methods for subtracting the stress from traveling and adding more fun. 

Remember Routines
Consider your everyday tasks and needs. Plan for how to handle them throughout your trip. This might include having sufficient physical activity and maintaining hygienic practices.

Prioritize Rest
Be sure to get plenty of sleep both prior to and during the trip. Sleep deprivation can result in a lack of focus and good decision-making.

Cuisine Control
To help yourself remain healthy, review your meal choices ahead of time. Consider avoiding risky food items such as raw or undercooked seafood or meat.

Tack on Time
If traveling to a destination with a different time zone, give your body enough time to adjust. This might mean scheduling major activities or appointments for the second day of the trip.

Checking In
If traveling with others, discuss the itinerary, places you’re visiting, health requirements, emergency information, and anything else to help lessen anxiety and make the trip a smoother experience.

The Purpose of Friendships: 

Friendships can shape who we are, influencing our mental health and general wellbeing. Let’s remind ourselves why we seek and keep these meaningful relationships.

To Connect
They can increase your sense of belonging and contribution, helping strengthen the community.

To Uplift
They can boost your happiness and reduce your stress and aid others in doing the same.

To Reevaluate
They may also improve your self-confidence and self-worth, possibly advancing your overall productivity.

To Handle Problems
Friendships may help you cope with traumas, family matters or the passing of a loved one.

To Evolve
They can encourage you to change or avoid unhealthy lifestyle habits, such as excessive drinking or lack of exercise.

Fortunately, you should not have to venture too far to find any of these nourishing items. Well-made snacks come in a variety of forms, as do electrolytes and even friendships, for that matter. As this article works to emphasize, we can take better care of one another if we have already taken great care of ourselves. You can find these Health Wednesday posts and much more on the ManhattanLife LinkedIn page.