As I write this blog post there is a song in my head “Here comes the sun, doo doo doo doo, here comes the sun and I say, it’s alright” by the Beatles and although summer is officially here and temperature are rising to record highs across the US, I’m not sure if I’m alright with so much heat but we make do with what we have, right?!? Right!
In fact, the best time to work on your health is the summer as it’s a great opportunity to boost your Vitamin D levels which uplifts your mood, helps reduce inflammation, supports healthy immune function and promotes a healthy liver.
And so as temperatures rise, so does the strain on your nervous system, gut function, and emotional balance. Summer may seem like a season of energy and fun, but for many, it brings brain fog, fatigue, irritability, and gut disruptions. What if the heat outside is also inflaming your internal environment?
Let’s dive into how heat and hydration directly affect the gut-brain connection—and what you can do to stay clear, calm, and aligned during the summer months.
🔥 The Heat-Stress Connection
Summer heat activates your sympathetic nervous system—your body’s fight-or-flight mode. Chronic exposure to heat without proper cooling can cause:
- Mood swings & anxiety
- Brain fog & low energy
- Constipation or loose stools
- Loss of appetite or cravings
- Electrolyte depletion
Heat is a stressor. And like any stressor, it taxes the gut-brain-immune axis, leaving your body in survival mode rather than healing mode.
💧 Hydration: More Than Just Water
Hydration isn’t just about drinking water—it’s about the physiological functions that occur when your body is well hydrated, such as cellular hydration, regulation of blood pressure, body temperature, electrolyte balance, and gut fluidity. For some, people might think that drinking water is all you need for hydration, however it doesn’t just come from sipping water - but from quality water that comes from a variety of fruits and vegetables that have a naturally high water content to replenish the electrolytes in the scorching summer.
When you're dehydrated:
- Your gut lining dries out, leading to poor nutrient absorption.
- Your brain shrinks slightly, impairing memory and mood.
- You produce less stomach acid, impacting digestion and microbial balance.
- You’re more likely to experience inflammation and bloating.
🔑 Hydration & Detoxification Tip:
- Add a pinch of sea salt or mineral drops to your water
- Eat local, fresh, organic hydrating foods like cucumbers, watermelon, aloe, and coconut water.
- Herbal teas like peppermint and hibiscus are also cooling to the system.
- For colon cleansing and detoxification, blending pineapple and cucumber creates a juice that will detoxify the colon and remove excess waste from the intestines, plus it’s refreshing during the summer
🧠 The Gut-Brain Link in Summer
When your brain is functioning on a full reserve of water, you will be able to think faster, be more focused and experience clarity and creativity. Your gut is responsible for producing over 90% of serotonin, your "feel-good" neurotransmitter.
In summer, the gut may become inflamed from:
- Excess sugar or alcohol
- Food poisoning or parasite exposure
- Overheating or dehydration
- Stress from travel or disrupted routines
This inflammation can trigger mental health symptoms—anxiety, irritability, indecision, and emotional exhaustion. Making hydration that important during the summer.
🌿 Natural Ways to Support Your Gut-Brain Health This Summer
- Balance your minerals
- Focus on magnesium, potassium, and sodium-rich foods (leafy greens, bananas, avocados, sea salt).
- Eat cooling, anti-inflammatory, antioxidant foods
- Cucumber, watermelon, salads, blueberries, cherries, natural juices like pineapple, celery juice, etc.
- Avoid heating foods like spicy peppers and fried foods.
- Support gut lining and digestion
- Try aloe vera juice, marshmallow root tea, mimosa pudica, Oxypowderâ, a magnesium supplement for your colon or slippery elm for gut soothing.
- Ground your nervous system
- Practice barefoot grounding in the morning, red-light therapy, breathwork, and evening stillness.
- Hydrate consistently, not just when thirsty
- Sip throughout the day, especially in the morning and before bed.
- Consider juicing or adding lemon / lime to your water or baking soda to your water to keep you hydrated.
- Detox and Cleansing
- Keep cleansing the colon and gut with detox programs or natural foods like papaya seeds, etc.
- Liver and gallbladder detox and cleanses are great in the summer, especially that the liver is one of the most powerful and hardworking organs, and the heat takes a toll on your body- you want to make sure the liver is at optimum.
- Activated Charcoal – helps bind toxins and heavy metals and pulls them out of the body.
✝️ A Devotional Thought
"It stores its provisions throughout the summer and gathers its food at the time of harvest."
— Proverbs 6:8
So, during the summer, let this be your invitation: to slow down, hydrate not only your body but your soul, and receive healing from the inside out. God designed our bodies to self-regulate, but we must partner with Him—nourishing the body, stewarding the mind, and quieting the heart.
✅ Final Reflection
If you're feeling off this summer—mentally, emotionally, or physically—don't brush it off. It could be your body's way of crying out for hydration, rest, or detox. Your gut and brain are listening to the environment. What messages are you sending them?
El magnesio es uno de los minerales más importantes para tu salud, y en verano se vuelve aún más esencial. Es conocido como el "mineral de la relajación", ya que te ayuda a mantenerte calmado, energético y equilibrado.
🌿 ¿Por Qué es Tan Importante el Magnesio?
Este mineral está involucrado en más de 300 funciones corporales, incluyendo:
- ✅ Producción de energía
- ✅ Función muscular y nerviosa
- ✅ Salud ósea y cardiovascular
- ✅ Regulación hormonal
- ✅ Calidad del sueño
- ✅ Apoyo en la desintoxicación
- ✅ Respuesta al estrés
Con el sudor, el estrés y los alimentos procesados, muchas personas están deficientes sin saberlo.
☀️ Beneficios del Magnesio en Verano
Tu cuerpo usa más magnesio con el calor. Estos son algunos beneficios clave:
- 💧 Mantiene el equilibrio de electrolitos
- 💪 Previene calambres musculares
- ⚡ Aumenta la energía y vitalidad
- 🌀 Apoya la desintoxicación del hígado y colon
- 😌 Promueve sueño profundo y reduce la ansiedad
⚠️ Señales de Deficiencia
- Calambres musculares
- Dolor de cabeza o migraña
- Cansancio o agotamiento crónico
- Estreñimiento
- Problemas para dormir
- Desequilibrios hormonales
- Ansiedad o nerviosismo
🥗 Alimentos Ricos en Magnesio para el Verano
- 🥬 Hojas verdes (espinaca, acelga, kale)
- 🥑 Aguacate
- 🌰 Semillas de calabaza y girasol
- 🫘 Frijoles negros y lentejas
- 🍌 Plátanos
- 🍓 Higos, bayas y sandía
- 🍫 Chocolate oscuro (con moderación)
- 🥜 Almendras, anacardos, nueces de Brasil
🍴 Recetas con Magnesio
- Smoothie verde: espinaca, plátano, mantequilla de almendra, semillas de chía, agua de coco
- Ensalada de aguacate y frijoles negros con limón y cilantro
- Pudín de chía con cacao y bayas frescas
- Trail mix nutritivo: semillas de calabaza, nueces de Brasil y chocolate oscuro
💊 Tipos de Magnesio y Para Qué Sirven
Tipo | Ideal Para |
Glicinato | Dormir mejor, ansiedad, relajación muscular |
Citrato | Estreñimiento leve, digestión |
Malato | Fatiga, energía, dolor muscular |
Treonato | Memoria, enfoque, salud cerebral |
Óxido | Laxante ocasional, poca absorción |
Cloruro | Desintoxicación, uso tópico |
Sulfato (sales de Epsom) | Baños relajantes y músculos adoloridos |
Taurato | Corazón y sistema nervioso |
🌱 Formas Naturales de Aumentar el Magnesio
- 🚫 Reduce cafeína, azúcar y alcohol
- 🌞 Asegúrate de tener suficiente vitamina D
- 🛁 Toma baños con sales de Epsom o usa spray de magnesio
- 👣 Camina descalzo para apoyar el sistema nervioso
Productos de Magnesio Recomendados
Estas son opciones limpias y efectivas en las que confío y que suelo recomendar a mis clientes. Siempre consulta con tu profesional de salud antes de comenzar un nuevo suplemento.
El calcio y el magnesio actúan en sinergia para mantener la integridad y la resistencia de los huesos y los músculos, promoviendo una fuerza, flexibilidad y bienestar musculoesquelético óptimos.
El calcio contribuye a la comunicación muscular, asegurando un funcionamiento adecuado. Además, estos minerales preservan la función nerviosa y la salud del corazón al mantener la conducción eléctrica normal del corazón. Regulan la contracción y relajación del músculo cardíaco, mientras que el magnesio ayuda a mantener un ritmo cardíaco saludable y niveles adecuados de presión arterial.
El calcio contribuye a la comunicación muscular, asegurando un funcionamiento adecuado. Además, estos minerales preservan la función nerviosa y la salud del corazón al mantener la conducción eléctrica normal del corazón. Regulan la contracción y relajación del músculo cardíaco, mientras que el magnesio ayuda a mantener un ritmo cardíaco saludable y niveles adecuados de presión arterial.
Oxy Powder- Un Polvo Desintoxicante Eficaz
¡Esta fórmula está llena de magnesio proveniente de óxido de magnesio ozonizado!
Este tipo de magnesio es ideal para reducir el estreñimiento ocasional, aliviar los gases y la hinchazón, y mejorar la salud intestinal.
¡Perfecto para quienes están en movimiento o no... de cualquier manera, te encantará este producto!
Este tipo de magnesio es ideal para reducir el estreñimiento ocasional, aliviar los gases y la hinchazón, y mejorar la salud intestinal.
¡Perfecto para quienes están en movimiento o no... de cualquier manera, te encantará este producto!
🙏 Conclusión con Enfoque en la Raíz
El magnesio no es solo un mineral, es una herramienta poderosa para calmar, limpiar y sanar tu cuerpo naturalmente este verano. Ya sea que estés en un detox o simplemente deseas más bienestar, el magnesio es tu aliado esencial.
Hasta Pronto!
Coach Rio
Magnesium: The Mighty Mineral Your Body Craves This Summer
When it comes to essential minerals for vibrant health, magnesium stands out—especially during the hot and active summer season. Known as the "relaxation mineral," it helps your body stay balanced, energized, and resilient.
🌿 Why Magnesium Is Essential
Magnesium is involved in over 300 bodily functions, including:
✅ Energy production – activates ATP, the main source of cellular energy. Transforms food into usable energy
✅ Muscle and nerve support – essential for + 300 biochemical reactions. Helps in muscle contraction and relaxation. Improves transmission of nerve signals
✅ Bone health – collaborates with calcium to strengthen bones and teeth. Important for the development of a robust skeletal structure
✅ Hormone regulation – lowers cortisol, promotes progesterone production, detoxifies excess estrogen, stabilizes blood sugar and insulin and supports restorative sleep
✅ Heart Health – contributes to a healthy heart rate. Helps regulate blood pressure.
✅ Detoxification – aids in liver function and elimination pathways – especially if you’re cleansing or detoxing in warmer months
✅ Mental Health – modulates neural activity and reduce stress. Essential for cognitive function and emotional well-being
✅ Hydration & Electrolyte Balance – magnesium works with sodium, potassium, and calcium to keep you hydrated- this is critical during hot weather.
Modern diets, depleted soil, and excess sweating (hello, summer!) can easily lead to deficiencies.
☀️ Why You Need More Magnesium in Summer
Your body burns through magnesium faster in the heat. Here's why it matters:
- 💧 Replenishes electrolytes and supports hydration
- 💪 Prevents muscle cramps—especially important for athletes and active individuals
- ⚡ Boosts energy during longer days and increased activity
- 🌀 Supports detox pathways like the liver and colon
- 😌 Promotes better sleep and reduces summer stress or anxiety
⚠️ Signs You Might Be Low in Magnesium
- Muscle cramps or twitching
- Headaches or migraines
- Chronic fatigue or burnout
- Constipation
- Trouble sleeping
- Hormonal imbalances
- Anxiety or restlessness
🥗 Magnesium-Rich Foods for Summer
Incorporate these delicious and healing options:
- 🥬 Leafy greens (spinach, chard, kale)
- 🥑 Avocados
- 🌰 Pumpkin & sunflower seeds
- 🫘 Black beans & lentils
- 🍌 Bananas
- 🍓 Berries, figs, and watermelon
- 🍫 Dark chocolate (moderately)
- 🥜 Almonds, cashews, Brazil nuts
🍴 Easy Magnesium-Packed Summer Recipes
- Green smoothie: spinach, banana, almond butter, chia seeds, coconut water
- Black bean & avocado salad with lime and cilantro
- Chia pudding with cacao nibs and berries
- Magnesium trail mix: pumpkin seeds, Brazil nuts, dark chocolate pieces
💊 Which Magnesium Type Is Right for You?
There’s no one-size-fits-all. Here’s a guide to popular forms:
Type | Best For |
Glycinate | Sleep, anxiety, muscle relaxation |
Citrate | Digestion, constipation relief |
Malate | Fatigue, energy, chronic pain |
Threonate | Brain health, focus, memory |
Oxide | Occasional constipation (low absorption) |
Chloride | Detox, topical use (magnesium oil) |
Sulfate | Epsom salt baths, sore muscles |
Taurate | Heart health, nervous system balance |
🌱 Natural Ways to Boost Magnesium
- 🚫 Limit caffeine, sugar, and alcohol
- 🌞 Get enough vitamin D for better absorption
- 🛁 Take magnesium baths or use topical sprays
- 👣 Walk barefoot on the earth (grounding)
🛒 Recommended Magnesium Products
These are clean, effective options I trust and often recommend to clients. Always consult your healthcare provider before starting a new supplement.
Calcium and magnesium synergistically uphold the integrity and resilience of bones and muscles, promoting optimal strength, flexibility, and overall musculoskeletal well-being. Calcium aids in muscle communication, ensuring proper functionality. Additionally, these minerals preserve nerve function and heart health by maintaining the normal electrical conduction of the heart. It regulates the contraction and relaxation of the heart muscles while magnesium assists in maintaining a healthy heart rhythm and blood pressure levels.
This formula is packed with magnesium from ozonated magnesium oxide. This type of magnesium is best for reducing occasional constipation, relieving gas and bloating, and improving gut health! Perfect for those on the move or not…either way you will love this product!
🙏 Root-Cause Takeaway
Magnesium isn’t just a mineral—it’s a key to restoring calm, detoxifying the body, and recharging your energy during summer. Whether you're cleansing, healing your gut, or just trying to feel your best—magnesium is a must in your natural healing toolkit.
Renueva Tu Cuerpo Esta Primavera: Desintoxica, Defiende y Florece
La primavera no es solo para limpiar armarios — es una oportunidad divina para liberar lo que ha estado pesando en nuestro cuerpo, mente y espíritu. A medida que la naturaleza florece, tu cuerpo también anhela un reinicio. Pero para muchos, la primavera también trae alergias estacionales, fatiga y toxinas acumuladas del invierno. En este blog, te compartiré cómo alinearte con los ritmos naturales de la temporada mediante la desintoxicación, alimentos sanadores y prácticas profundas para sentirte renovado desde adentro hacia afuera.
Lo que la Primavera Trae al Cuerpo
La primavera representa renovación, renacimiento y movimiento. Internamente, puede activar estancamientos acumulados durante el invierno — toxinas no procesadas, emociones reprimidas y sistemas inmunes sobrecargados.
Con el aumento de temperatura y el polen en el aire, muchos experimentan congestión, fatiga, niebla mental o picazón ocular. Pero las alergias no son solo un problema externo — suelen reflejar desequilibrios internos, especialmente en el intestino y el hígado.
Alergias Estacionales y Sanación de Raíz
Desde una perspectiva de causa raíz, las alergias pueden indicar:
- Sistema inmune estresado
- Mala integridad intestinal
- Hígado sobrecargado
- Inflamación crónica
En lugar de suprimir síntomas, buscamos fortalecer las defensas naturales del cuerpo con nutrición, desintoxicación y regulación del sistema nervioso.
Desintoxicar en Primavera: Enfoque Suaves y Efectivos
- Intestino / Estomago: Desintoxicar el intestino para restaurar balance de hormonas, reduce inflamación crónica, alergias, y problemas de autoinmunidad
- Hígado: Agua con limón, té de diente de león, cardo mariano, betabel, programas de desintoxicación
- Sistema linfático: Cepillado en seco, rebote en trampolín, movimiento, sauna infrarroja
- Vías Respiratorias: Neti pot, enjuagues salinos, vapor con eucalipto o menta
- Liberación emocional: Escribir, respiración consciente, oración, contacto con la naturaleza
Alimentos que Ayudan con las Alergias y la Desintoxicación
Tu cocina es tu botiquín. Incluye alimentos que reduzcan la inflamación, apoyen la desintoxicación y calmen las respuestas a la histamina:
Frutas:
- Jugo de Apio (hidrante, minerales y sales)
- Piña (rica en bromelina)
- Cítricos (vitamina C)
- Frutos rojos (antioxidantes y quercetina)
- Manzanas (quercetina y fibra)
Verduras:
- Hojas verdes (clorofila y fibra)
- Remolachas (apoyo hepático y limpieza sanguínea)
- Alcachofas (estimulan la bilis)
- Cebolla morada (quercetina y compuestos de azufre)
Vitaminas y Minerales:
- Vitamina C: Antihistamínica, fortalece el sistema inmune (kiwi, pimientos, cítricos)
- Magnesio: Calma reacciones a la histamina y ayuda a desintoxicar (hojas verdes, semillas de calabaza)
- Zinc: Regula la inmunidad y la reparación (semillas, legumbres)
- Quercetina: Antihistamínico natural (cebolla, manzana, frutos rojos)
- Probióticos: Para equilibrio intestinal
Renovación del Espíritu, la Mente y las Emociones
Al limpiar el cuerpo, no olvides renovar el espíritu. La primavera nos invita a soltar lo que ya no sirve y a dar la bienvenida a un nuevo crecimiento:
- Oración o meditación matutina
- Escribir: "¿Qué carga emocional estoy listo para soltar?"
- Caminar descalzo sobre tierra o césped
- Respiración profunda y regulación nerviosa
Ultima Palabra de Aliento
Pregúntate: ¿Qué necesito soltar para sentirme más liviano esta primavera?
Deja que esta temporada sea una alineación con el diseño de Dios para tu sanación y restauración. Fuiste creado para florecer. Prepara tu cuerpo con una desintoxicación intencional, aliméntalo con creaciones naturales, y renueva tu corazón con fe. Estás diseñado para sanar, prosperar y florecer — cuerpo, mente y espíritu.
¿Listo(a) para reiniciar tu cuerpo, mente y espíritu esta temporada? Reserva una sesión GRATIS de desintoxicación 1:1 conmigo! Free Consult Session
Coach Rio
Spring Into Wellness: Detox, Defend & Bloom Naturally
Spring isn’t just a time for cleaning closets — it’s also a divine opportunity to clear out what’s been weighing down our bodies, minds, and spirits. As nature begins to bloom, your body is craving the same reset. But for many, spring also brings on seasonal allergies, fatigue, and lingering winter toxins. In this blog, I’ll share how to align with the natural rhythms of the season through detox, nourishing foods, and soul-deep practices to help you feel vibrant and renewed from the inside out.
What Spring Brings to The Body
Spring represents renewal, rebirth, and movement. But internally, this season can stir up stagnation from the winter — toxins that haven’t been processed, emotions that have been stored, and immune systems that may be overwhelmed.
As temperatures rise and trees release pollen, many experience allergy symptoms like congestion, brain fog, fatigue, or itchy eyes. But allergies are more than just an external problem — they often reflect internal imbalances, especially in the gut and liver.
Seasonal Allergies and Root- Cause Healing
From a root-cause perspective, allergies can signal:
- A stressed immune system
- Poor gut integrity
- Liver overload
- Chronic inflammation
Rather than suppress symptoms, we look to support and strengthen the body's natural defenses through nourishment, detox, and nervous system balance.
Detoxing for Spring: Gentle and Supportive Approaches
Spring is the ideal time to gently detox the body. Consider:
- Liver support: Lemon water, dandelion root tea, milk thistle
- Lymphatic drainage: Dry brushing, rebounding, movement, infrared sauna, lymph detoxes, etc
- Sinus cleansing: Neti pot, saline rinses, steam inhalation with eucalyptus or peppermint
- Emotional release: Journaling, breathwork, prayer, grounding in nature
Foods That Help with Seasonal Allergies & Detox
Your kitchen is your medicine cabinet. Incorporate foods that reduce inflammation, support detox pathways, and calm histamine responses:
Fruits:
- Pineapple (rich in bromelain)
- Citrus fruits (vitamin C booster)
- Berries (antioxidants and quercetin)
- Apples (quercetin-rich and fiber for gut health)
Vegetables:
- Leafy greens (chlorophyll and fiber)
- Beets (liver support and blood cleansing)
- Artichokes (supports bile production)
- Red onions (quercetin and sulfur compounds)
Vitamins & Minerals:
- Vitamin C: Antihistamine, immune strengthener (found in citrus, kiwi, peppers)
- Magnesium: Calms histamine reactions and supports detox (leafy greens, pumpkin seeds)
- Zinc: Immune regulation and tissue repair (pumpkin seeds, legumes)
- Quercetin: Natural antihistamine (onions, apples, berries)
- Probiotic: used for gut balance and microbiome support
Spirit, Mind & Emotional Renewal
As you cleanse your body, remember to renew your spirit. Spring invites us to release what no longer serves us and welcome new growth. Some supportive practices:
- Morning prayer or meditation
- Journaling: "What emotional clutter am I ready to release?"
- Spending time barefoot on grass or soil
- Deep breathing and nervous system regulation
Final Encouragement
Ask yourself: What can I release to feel lighter this spring? Let this be the season where you align fully with God’s design for healing and restoration. Choose to bloom in every sense of the word. Prepare your body with intentional detox, nourish it with God-given foods, and renew your heart with faith and fresh perspective. You are designed to heal, to thrive, and to flourish — body, mind, and spirit.
Ready to cleanse with support? Book your free 1:1 spring detox session with me today, click here: Free Consult Session
Coach Rio
