đź’­ Are you listening to your body?

Monday, 10/07/24: Sponsored by Ritual - foods promote bone strength; omega 3s; vitamins body need most

October 07, 2024

Monday

"There is so much good in the world."

Welcome to another week of self-care! Today, we're taking a look at:

True or False?

Hydration has no impact on cognitive function.

Scroll for the answer!

Discover Foods to Promote Bone Strength

Strong bones help us move more easily through life and are critical to staying safe! Especially as we age, we begin losing bone strength, which is why it’s critical to do what we can to promote bone health.

Luckily, incorporating a variety of different foods and nutrients into our diets is a simple and effective way to promote bone strength!

Here are a few key foods that can promote strong bones and overall health:

  • Dairy products: Milk, yogurt, cheese, and other dairy products are a great source of calcium, which promotes bone health.

  • Oily fish: Some examples include mackerel, salmon, and sardines, which are great sources of vitamin D.

  • Firm tofu: This food packs a punch of different nutrients that are all great for our bones — including calcium, fiber, magnesium, and zinc.

  • Almonds and plant milk: Almonds naturally contain lots of calcium, and many plant milks are fortified with calcium, making them a great supporter of bone strength (just be sure to check the label!).

  • Leafy vegetables: Many leafy vegetables are rich in vitamin K, which plays a key role in healthy bones.

In addition to eating foods rich in nutrients, another great way to promote bone health is through low-impact movement and strength training.

How to Determine What Vitamins Your Body Needs Most

Vitamins are essential to so many aspects of our health. But with so many different vitamins, it can be challenging to determine what your body needs.

Here are a few ways you can decide what vitamins your body is craving:

Tap into your hunger cues: Cravings can happen for many different reasons, but a key one is that it’s telling us what we need! If you find yourself craving dairy, it could be a sign your body wants more calcium. Having a hankering for an apple or orange could be a sign you need more vitamin C. If beans or red meat sound best, it could mean that you need more iron.

Pay attention to your body: Losing more hair than usual could be a sign of stress — but it can also be a signal that you’re lacking in a number of key nutrients, including iron. Poor night vision, meanwhile, could mean you need more vitamin A.

Seek an expert opinion: If you have any concerns or just want to know where your health stands, a professional can help you determine what vitamins you may need to prioritize in your diet. This may happen through conversation, a bloodwork panel, or a combination of both.

Trusted Supplements, Backed by Science

Listening to your body’s cues is a great way to figure out which nutrients you might need. Craving citrus? It could be a sign your body needs more vitamin C. Feeling bloated or sluggish? A supplement might be just what you need to get your gut back on track.

But choosing the right supplement goes beyond nutrients alone. At Note To Self, we believe trust and transparency are key—and that’s exactly what Ritual delivers.

From traceable ingredients to third-party testing, Ritual’s products are rigorously crafted to support your wellness journey with confidence. Whatever your needs, Ritual has you covered.

Check out some of our favorite picks:

  • Omega-3 DHA+EPA: Boost your brain and heart health with Ritual’s plant-based Omega-3, offering 500mg of DHA and EPA in a refreshing citrus flavor.* Your daily dose of wellness in just one capsule.

  • Multivitamins: It’s nearly impossible to get all the nutrients you need from food alone, but Ritual’s traceable multivitamins help you bridge that gap. With essential nutrients like bioavailable folate, vitamin D, and B12, you can support your foundational health with confidence.*

  • Synbiotic+: Digestive discomfort? Ritual’s Synbiotic+ is a 3-in-1 supplement designed to promote gut health and relieve occasional bloating, gas, and other digestive issues.* Clinically studied probiotics, expertly formulated.

Ritual is a female-founded, B-Corp certified brand committed to people and planet. That means when you choose Ritual, you’re supporting not just your health, but the health of the world around you.

Ready to embark on your journey toward a happier, healthier you? Shop Ritual and enjoy 25% off your first order with code NOTETOSELF25 at Ritual.com.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease

Thank you to Ritual for sponsoring Note To Self.

What to Know About Omegas

You’ve likely heard that omegas are important for our health — but what exactly do they do?

While omega-3s often get most of the hype, there are actually three different kinds of omegas:

  • Omega-3s: These are polyunsaturated fats, which our bodies can’t produce omega-3s on their own. This means they are essential for our diets.

  • Omega-6s: As polyunsaturated fatty acids, these are also essential to our diets.

  • Omega-9s: These are monounsaturated fatty acids, and since our bodies can produce them on their own, they are technically not “essential.” However, they can still go a long way toward supporting our health!

Omega-3s play a particularly important role in our health. They surround every cell in our body and support mental, hormone, and heart health; fight inflammation; and more.

Research shows they may also help prevent conditions including cancer, Alzheimer's, and dementia.

A lack of omegas can cause skin issues, including dryness, rashes, and roughness.

Foods that are rich in omegas-3s include fish (especially “cold-water, fatty fish”), seeds, nuts, plant oils, and other foods that have been fortified with the nutrient.

Some people also choose to supplement their diets with omega supplements, which can be a good choice if you struggle to get enough of this nutrient naturally.

A Note From Us

Ready to embark on your journey toward a happier, healthier you? Shop Ritual and enjoy 25% off your first order with code NOTETOSELF25 at Ritual.com.

Parting Thoughts

  • âś… True or False: False, hydration does impact cognitive function — and adequate hydration can improve it!

  • 🙋🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 

  • đź’­ Final Self-Care Thoughts for Today: Listen to your body and give it what it needs!

Enjoying Note to Self?

Were you forwarded this email and loving our content? Subscribe below to keep receiving daily doses of self-care in your inbox!

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!