Hydration, Gut Health, Water, Food Is Medicine Susan Morrison Hydration, Gut Health, Water, Food Is Medicine Susan Morrison

CW Vol 2 Ed. 30 - Eat Your Water: The Coolest Way to Boost Hydration & Gut Health

When the summer heat is high, your body needs more than just a bottle of water. Here’s the cool secret: you can eat your water—and support your digestion, energy, and mood at the same time!

Hydration isn't just about guzzling water—it’s about smart strategies that help you feel better all day long. This summer, give your body a hydration boost by sipping smarter and choosing water-rich foods that keep you cool, energized, and focused.

💧 Why “Eat Your Water” Works!

Hydrating foods aren’t just refreshing—they’re loaded with fiber, antioxidants, and prebiotics that help your gut and your overall health. Bonus: they’re delicious.

Cucumber = 96% water; Gut Benefit = Cooling + electrolyte-rich

Watermelon = 92% water; Gut Benefit = High in lycopene + fiber

Romaine/Lettuce = 95% water; Gut Benefit = Light + digestion-friendly

Celery = 95% water; Gut Benefit = Prebiotic + hydrating crunch

Tomatoes = 94% water; Gut Benefit = Anti-inflammatory + fiber

Zucchini = 94% water; Gut Benefit = Summer gut support

Cantaloupe = 90% water; Gut Benefit = Sweet hydration + fiber

A small shift—like swapping one sugary drink or processed snack a day—can create lasting impact on your energy and well-being.

Gut-Boosting Win: Probiotics & Fiber

Support your digestive system—and your mood—by feeding your gut the good stuff it thrives on.

  • Fermented foods (yogurt, kimchi, sauerkraut, kombucha) supply good bacteria for digestion and immune health.

  • Fiber-rich colorful produce feeds your microbiome, promoting diversity and mood balance.

  • Hydrating + gut-friendly snacks like cucumber with Greek yogurt dip hit both hydration and digestion goals.

🎯 Smart Snack Ideas

Quick bites that hydrate, nourish your gut, and keep you energized:Cucumber + Greek Yogurt Dip: Hydrating + probiotic combo = great for digestion

  • Peach Slices + Nut Butter: Sweet, fiber-rich, and supports microbiome diversity

  • Celery Sticks + Hummus: Crunchy, water-rich, and a prebiotic win

  • Yogurt with Berries: A probiotic + polyphenol-packed snack for gut health

  • Watermelon Cubes + Feta Crumble: Sweet and salty hydration with electrolytes

  • Roasted Chickpeas or Salted Peanuts: Protein + sodium helps with water retention and energy

🧠 Hydration supports energy, focus, digestion, and even your mood. Dehydration can mimic fatigue or hunger—try drinking a glass of water before reaching for processed snacks or caffeine!

Feel the Thirst? Fuel It Smarter

  • Infused water: Add cucumber, mint, lemon, or berries to add flavor and boost electrolyte intake.

  • Herbal iced teas: Peppermint, rooibos, and dandelion leaf tea are caffeine-free, antioxidants-rich chillers.

  • DIY electrolyte water: Stir 1 cup water with lemon, a pinch of sea salt, and a drizzle of honey or maple syrup for balanced hydration.

    Electrolytes help your body absorb and retain water—so you don’t flush it right out!

Learn More

Read Chris Osborne’s Eating Well article to learn more about how gut health impacts everything from digestion to energy to mood.

Click here to access the article!

View this newsletter here.

7/23/2025

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Magnesium, Supplements, Food Is Medicine, Stress Reduction Susan Morrison Magnesium, Supplements, Food Is Medicine, Stress Reduction Susan Morrison

CW Vol 2 Ed. 22 - The Mineral You’re Missing: Why Magnesium Matters

For the job site, the office, and home—magnesium is a powerhouse nutrient you shouldn’t overlook. Whether you’re lifting rebar, managing logistics, or juggling work and family, magnesium plays a critical role in keeping your body and mind functioning at their best. Yet most Americans don’t get enough of it—and deficiency can quietly affect energy, sleep, focus, heart health and even mental health.

What Magnesium Does

Magnesium supports:

  • Muscle and nerve function (important for job performance and recovery),

  • Bone strength (especially critical in physical labor),

  • Heart rhythm and blood pressure,

  • Mood, stress response, and sleep; and

  • Cognitive clarity and memory.

Dr. Leigh Erin Connealy, a leading integrative physician, emphasizes magnesium’s essential role in mental wellness, immune strength, and disease prevention. She explains how it:

  • Regulates cortisol (your stress hormone),

  • Supports GABA, a neurotransmitter that calms the nervous system,

  • Fuels your cells with ATP, essential for brain energy,

  • Plays a role in cancer prevention by maintaining healthy cellular function and DNA repair.

She frequently recommends magnesium as part of a personalized wellness plan, especially for patients with anxiety, poor sleep, or high inflammation.

💧 Bath & Foot Soaks: Natural Stress Relief

Topical magnesium is a powerful and easy way to support relaxation. Dr. Connealy recommends magnesium baths or foot soaks as an effective method to absorb magnesium transdermally (through the skin), particularly for those dealing with stress, muscle fatigue or trouble sleeping.

Try This:

  • Bath: Add 1–2 cups of Epsom salt (magnesium sulfate) to warm water and soak for 20 minutes.

  • Foot Soak: Add ½ cup to a basin of warm water for a 15-minute calming ritual after a long day.

  • Magnesium Lotion: Products like Earthley’s Good Night Lotion combine magnesium chloride with soothing ingredients like shea butter and lavender to promote restful sleep and ease muscle tension—especially helpful for construction workers and busy people alike.

Types of Magnesium

And what they are best used for:

Magnesium Glycinate: Anxiety, sleep, muscle recovery. Gentle and calming—great for restful sleep and mental wellness.

Magnesium Citrate: Constipation, digestion. Can have a laxative effect.

Magnesium Malate: Fatigue, muscle pain, energy. Helps with chronic soreness or burnout.

Magnesium Threonate: Focus, memory, brain fog. Crosses blood-brain barrier—supports cognitive health.

Magnesium Sulfate (Epsom Salt): Baths & foot soaks. Absorbed through skin or muscle relaxation and stress relief.

Magnesium Chloride: Topical sprays, soaks or lotions. Absorbed through skin for muscle relaxation and stress relief

How much? Dr. Connealy typically recommends 400–700 mg/day of elemental magnesium, with up to 1,000 mg/day used therapeutically under supervision, especially for patients with cancer, adrenal fatigue, or chronic stress. Higher doses are often split into 2–3 servings to improve absorption and reduce side effects. Her guidelines reflect functional medicine practices and are generally higher than the standard NIH recommendations. Work with your healthcare provider to determine the right amount for your individual needs.

Quality Supplements Matter!

Not all supplements are created equal—some contain fillers, low-quality forms, or inaccurate labeling. That’s where Supp.co helps.

🔍 Supp.co is a science-based tool (currently in Beta) that lets you:

• Check brand purity and potency

• See if a product is third-party tested

• Access user reviews and research links

Try it at www.supp.co—it’s free during Beta testing, as of the date of publication of this Newsletter!

View this Newsletter and links to resources here!

Or use these links to learn more:

  • How does magnesium help prevent Cancer? Read this.

  • Great discussion between Dr. Connealy and JJ Virgin on nutritional principles! Listen here.

5/22/2025

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