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A Wellness Reset: Dr. Kandel’s Guide to Drinking & Dining Well This Summer
“… I had no idea hydrating well would actually make me feel this good. My symptoms are being kept at bay.”
“Turns out taking care of my brain didn’t have to mean giving up my summer fun…”
Taking care of your brain and body doesn’t have to feel like a chore! Whether you’re traveling this season or enjoying the coast here in Southwest Florida, summer is one of the best times of year to slow down, dine well, and reset your lifestyle.
So, let’s start with a drink… Cheers!
Drink Well
As I inform my patients, dehydration and loss of electrolytes, especially in the summer, is one of the biggest culprits for an increase in neurological symptoms.
When we perspire in the heat, we lose more than just water. We also lose vital minerals, often called electrolytes. These are the minerals that help us feel balanced, clear-headed, and pain-free.
So, when it comes to your drink of choice, we want to do more than just replace the water you lose through sweat. Adding electrolytes to your diet, along with water, helps your body retain the fluid you’re drinking.
So, plan well and incorporate the “big three” into your daily routine:
- Sodium chloride: the best defense against muscle cramping and dull headaches caused by dehydration.
- Magnesium: supportive in muscle recovery, nerve signaling, and relaxation
- Potassium: provides improved nerve function and a steady heart rhythm. It also helps keep dehydration headaches at bay.
For more on the benefits of hydration for keeping migraines and neurological symptoms at bay, feel free to visit the following article here: Experience Relief Through Hydration
Make it Fun
Look for these ingredients when dining out, having a mocktail, or cooking at home to get an added boost of the “big three”:
- Coconut water: Delicious and hydrating. Not only is coconut water a powerful supply of electrolytes, but it also contains one of the best natural sources of potassium, while also containing natural sodium and magnesium. Think of it as nature’s sports drink!
- Watermelon: Hydrating, potassium-rich, and naturally sweet.
- Cucumber: Mostly water, with a light mineral boost for a nice refreshing crunch.
- Bananas: Packed with potassium and magnesium.
- A pinch of sea salt: Salt can make your food taste great and also help with hydration.
Try these simple infusions and blends all season long:
- Cucumber-Mint Cooler
- Sliced cucumber and fresh mint infused in cold water.
- Watermelon-Lime Agua Fresca
- Blended watermelon, a squeeze of lime, and a small pinch of sea salt.
Remember with Ease
When it comes to proper hydration, remembering to drink on time is where we all sometimes fall short. Finding easy ways to remember is key to making this habit a part of your daily routine.
Check out Dr. Kandel’s favorite timer water bottle here: LARQ PureVis 2 Water Bottle
For an added boost, check out Dr. Kandel’s recommended electrolyte supplements you can use this summer. Click here to view all of Dr. Kandel’s recommendations.
Dine with Purpose
Did you know that the summer heat directly affects your metabolism? In the height of summer heat, our body’s metabolism actually increases by working hard to cool down. But at the same time, dehydration can slow and sometimes reverse this process.
This may explain why you may not feel as hungry for heavier meals. To make things worse, high temps can increase stress hormones, interfering with our body’s regulation process. So, before reaching for empty calories, think about what your brain and body will benefit most from.
Avoid or keep the following to a bare minimum:
- heavily salted and greasy foods
- foods with caffeine
- alcohol
Many of these foods don’t do any favors when it comes to the waistline; moreover, they can increase neurological flare-ups, especially when combined with the summer heat.
Instead… think along the lines of the Mediterranean diet: healthy fats, lean proteins, and light, colorful vegetables that keep your energy steady instead of weighing you down. For a boost in mental clarity, omega-3s in fatty fish and the healthy fats in olive oil are among the best-studied foods for long-term brain health.
Whether dining in or dining out, treat yourself to the rich nutrients found in:
- High-quality extra virgin olive oil
- Avocados
- Olives
- Raw cheeses
- Rich fatty fish like salmon and sardines
Explore & Enjoy
Add to your summer experience here or abroad by treating yourself to new, seasonal, and local foods. Here in Florida, we are fortunate to enjoy peak season for mangoes and avocados.
Fruits like passion fruit, guava, lychees, and star fruit not only contain fiber for healthy digestion but also trace amounts of vitamins and nutrients for a healthy immune system, including vitamins C and A, among others.
Prefer something savory? If you are feeling ambitious, try your hand at making a new dish with seasonal ingredients like hot and sweet local bell peppers. Bell peppers are loaded with fiber, antioxidants, and Vitamin C. And because water makes up most of their weight, eating peppers can be helpful for hydration.
And to round out the plate, enjoy that local fresh catch like snapper, which is rich in brain-supporting B12 and omega-3s, plus immune-boosting selenium and vitamin D.
For more on local foods that are in season, visit Fresh from Florida — What’s in Season and incorporate them into your diet this summer.
Let’s reset and reframe what it means to take care of our brains and bodies. Sometimes it looks like having more fun and exploring what we can add to our lives rather than what we can subtract.
A Message From Dr. Kandel
“At each and every office visit, the one thing I stress is hydration, hydration, hydration. I’ve heard every single excuse why people can’t hydrate, but the number one factor is they simply forget about it. But the problem is that my patients think of water as hydration; it’s not, it’s medicine and once you think of it that way it’s easy to stay well hydrated. I personally use the LARQ PureVis 2 Water Bottle, which has a mechanical and an ultraviolet filter. In addition, if I go more than 30 minutes without drinking, the bottle will start to flash at me and remind me to drink my water! Now how’s that for using technology to improve your health!
Here’s to a healthy, happy, and hydrated summer!”
Joseph Kandel, MD
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