Tuesday

"I choose what feels aligned, even if it’s simple."

Welcome to Tuesday! Today, we're chatting about:

• After-dinner habits for digestion

• How much vitamin D do you need?

• What’s hiding in your water?

• Is there a link between heat and mental health?

3 Small Habits That May Improve Digestion

What happens after dinner matters more than most people realize. Dietitians say a few small evening habits may help support digestion, reduce bloating, and even improve sleep quality over time.

One of the biggest recommendations is taking a short walk after eating. Even a slow 10- to 15-minute walk around the block or while cleaning up the kitchen can help food move through the digestive system more comfortably. Experts also recommend staying upright after meals instead of immediately lying down scrolling on your phone.

Creating a calming wind-down routine can help too. Deep breathing, stretching, reading, dimming the lights, or taking a warm shower may help shift the body into its “rest and digest” mode, which supports both digestion and relaxation before bed.

And hydration still matters at night. Sipping water or caffeine-free teas like peppermint, ginger, or chamomile after dinner may help soothe digestion while making the evening feel a little calmer overall.

How Much Sunlight Do You Really Need?

Vitamin D advice can feel confusing, especially when sunscreen, skin health, and sunlight all enter the conversation at once. But experts say most people can produce vitamin D with surprisingly short amounts of sun exposure each day.

Research suggests around five to 30 minutes of sunlight on most days may help the body make enough vitamin D, though factors like skin tone, season, cloud cover, clothing, and time of day all play a role. Midday sunlight tends to be strongest, while winter months and heavy sunscreen use can reduce how much vitamin D the body produces.

At the same time, experts stress that more sun is not always better. Too much exposure can increase the risk of skin damage and skin cancer, which is why balance matters. Foods like salmon, egg yolks, mushrooms, fortified dairy products, and cereals can also help support vitamin D levels, alongside supplements when needed.

Cardiologist Warns: "Avoid Bottled Water At All Costs"

Americans have been told for decades that drinking plenty of water is the key to good health...

But according to world-renowned heart surgeon Dr. Steven Gundry, this advice could be putting your health at risk.

In fact, this groundbreaking research shows there’s 1 specific type of water that could be leading to brain fog, digestive discomfort, stubborn weight gain, and more.

"I've discovered that millions of people are unknowingly filling their bodies with something that could be wreaking havoc on their gut health, metabolism, and more," explains Dr. Gundry.

"What's truly alarming is that most people have no idea they're doing this to themselves every single day," Dr. Gundry adds.

That's why he's recommending you make this 1 simple tweak to your next glass of water immediately.

It takes 30 seconds and could promote hydration, boost your energy levels, and even support fat loss.*

Click here to watch this brand-new presentation.

*All individuals are unique. Results can and will vary.

Thank you to Gundry MD for sponsoring Note To Self. 

Why Summer Heat Can Feel So Mentally Draining

When temperatures climb high enough, it’s not just your body that feels the effects. Experts say extreme heat can also impact mood, focus, sleep, and overall mental well-being, especially during long stretches of hot weather.

Research has linked high temperatures to increased irritability, stress, anxiety, and mental fatigue. Heat can also affect sleep quality, which may leave people feeling more emotionally overwhelmed or mentally foggy during the day. Some studies have even found that extreme heat may worsen symptoms for people already managing conditions like anxiety, depression, or bipolar disorder.

Experts recommend treating heat waves more seriously than people often do. Staying hydrated, limiting time outside during peak temperatures, using fans or air conditioning when possible, and adjusting routines around the heat can all help reduce the strain on both the body and the brain. Even small things, like taking cool showers or slowing down your schedule, can make a noticeable difference.

Wellness Round-Up

A Note From Us

Parting Thoughts

• ✅ Did You Know: Fatty fish like salmon and tuna naturally contain vitamin D.

• 🌅 Sunset Of The Day: Sunsets are more than beautiful—they’re actually good for your mood. Got a favorite one? Reply to this email with your best sunset or sunrise photo for a chance to be featured!

• 💭 Final Self-Care Thoughts for Today: Summer has a way of bringing you back outside—more sunlight, more movement, and a little more energy to work with.

Enjoying Note to Self?

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]!