Water: How Much Do You Need

by Summer D Clemenson | Feb 17, 2026 | Fuel Your Wellness

This article was originally posted on WellnessWorksNW.com on 2/3/2026

About a month ago, Karen G Clemenson asked me to write about water. I was thinking, we’ve written about water. In the over 340 articles we have shared with you, we have certainly written about water. Haven’t we? Jamie Holloway and I talked about it at our writer’s meeting in January. Of course we had! But you know what? After I searched our site yesterday, there are no articles about water. Until now. So let’s talk about water. You’ve probably heard that we need 8 glasses of water a day and that might be correct. At least it is a good goal. But it might not be all. Water: How Much Do You Need? Water makes up to 50-70% of our body weight. Water is needed to:

Breathe
Improve blood flow
Carry nutrients and oxygen to your cells
Aide in digestion
Prevent constipation
Eliminate waste through urination, sweating and bowel movements
Maintain electrolyte (sodium) balance
Protect your kidneys
Boost skin appearance
Protect your teeth
Normalize blood pressure
Regulate body temperature
Lubricate and cushion joints
Protect sensitive tissues

Dehydration

When we don’t have enough water in our body, it is called dehydration. In even very mild cases of dehydration, our bodies are drained of energy and this is when we feel very fatigued. Warning signs of dehydration are:

Urine that is dark yellow in color
Urine has a strong odor
Weakness
Low blood pressure
Dizziness
Confusion
Dry Mouth
Fatigue
Muscle cramps
Constipation
Abdominal pain
Lethargy

On average 20% of our daily fluid intake can come from foods, especially like soups, fruits and vegetables, but the rest must come from beverage consumption.

An average sized woman needs about 11.5 cups (2.7 liters) of fluid every day.
An average sized man needs about 15.5 cups (3.7 liters) of fluid every day.

But consider those numbers a starting point. Your size, metabolism, location, diet, physical activity and health all factor into how much water you need to drink per day, says family medicine specialist Saadia Hussain, MD.

These numbers can vary depending on many factors:

Exercise & Movement – The more you sweat the more you need to replace the fluids you lose.
Environment – Dehydration can happen at high altitudes, not just when it is hot and humid.
Metabolism – If you have a fast metabolism and your body tends to use more fuel to keep going, it would be wise to add a couple more glasses of water to your intake every day.
Overall health – If you have a fever, vomiting or diarrhea, a bladder or urinary tract infection or kidney stones, all of these conditions can affect your need for more fluids. Sometimes medications can cause you to need more fluids. On the other hand, certain health conditions such as thyroid disease or kidney, liver or heart problems, or if you are taking medications that cause you to retain water, like NSAIDS, some opiate pain meds and certain antidepressants, you should drink less water.
Pregnancy and breast-feeding – You are supporting more than one body so it might make sense that you would need more fluids.
Age – Older people sometimes don’t sense thirst like they once did and this can be a problem, especially if they are taking a medication that can cause fluid loss.
Size – The more you weight, the more water your body needs to handle the fluctuations throughout the day.
Alcohol consumption – Alcohol is a diuretic and it can make you become dehydrated. Before you have a drink, make sure to have a glass of water. Before you have another alcoholic beverage, have another glass of water. The more you replace your fluids, the less chance you have of being hung over the next day.

So what that comes down to is that a person really needs, alongside a well-balanced, diet with plenty of variety is about 4 to 6 cups of plain water, depending on how much coffee, tea, fruits (apple sauce) and vegetables they consume.

What if You Don’t Like Water?

I guess I am pretty lucky, I have always liked water. It’s a good thing too, because I was not given much of a choice growing up. Mom was not going to fill us full of sugar. We were the house with the whole grain bread, the tubs of yogurt and the fresh carrots for snacks. One of my friends always brought her own snacks when she came to my house. And if you look in my fridge, now, you are bound to find carrots and cottage cheese (I like cottage cheese better than yogurt) and water filters under the counter and on top of the counter. But if you can’t stand water, we live in a world with lots of options. I personally like to add 2 drops of Meta PWR from doTERRA to a liter of water (Contact Me if you want to learn more about Certified Pure Therapeutic Grade Essential Oils®). But there are a lot of drops you can add to your water. You can also add fresh fruit or lemon or lime juice. I love my decaf coffee with some organic half and half. I also enjoy several cups of herb tea every day. Occasionally I will have some almond milk or coconut water. I have tried soy, rice and hemp milk, they were not very enjoyable to me. I don’t care to drink cow’s milk and it tends to give me a tummy ache, which is another reason, I don’t drink it. I personally cannot take caffeine because of a medication I take. Which is why I drink decaf coffee. The positive part of that is that caffeine is a diuretic, which means you will have to drink a little more water to replace what you will lose ; I don’t have to do that. if you are enjoying regular coffee, you will have to drink a little more fluids somewhere in your day. The same goes with tea with caffeine in it, as well. Soda and juice (not to mention alcohol) are fluids but they are not the best choice because they are full of sugar and that will add to your waistline. The chemicals in sports drinks will also cause inflammation which causes pain (this is also the same for caffeine), so if pain is part of your life, you might want to try to get a nap in and drink more plain water in order to decrease your inflammation and have more energy. It is best to drink gradually throughout the day. Drink a beverage with each meal and with medicine. I hope this article helps you. If you have any questions please let me know. And drink up! If you are needing help creating a Wellness Plan that works for you, please Contact Wellness Works NW at 360-270-3880. Karen G Clemenson is a very caring and authentic person and she is looking forward to talking with you and helping you define your Wellness Goals and strategies. I hope this article answered questions you had and was easy to understand. If you would like us to write about a particular topic that you can’t find on this site, please send us an email on our Dear Jamie page and someone from Our Team will be glad to research and write about your topic.

How much water should you drink? by Harvard Medical School for Harvard Health Publishing
How Much Water You Should Drink Every Day by Cleveland Clinic Staff for Cleveland Clinic, October 3, 2924
Water: How much should you drink every day? by Mayo Clinic Staff for Mayo Clinic, October 12, 2022

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I hope this article helps Fuel Your Wellness. Please leave your comments below.

Summer D Clemenson is a co-owner Clemenson Enterprises, LLC and Wellness Works NW. Summer her wife, Karen G Clemenson’s personal motto is Creativity, Honesty & Positivity are a must! This mantra helps them stay community and wellness minded in all they do. Summer is an Independent Wellness Advocate at dōTERRA. Summer also writes poetry and inspirational blogs @ GoodTimesAlways.com.

Learning About Cortisol

by Summer D Clemenson | Dec 2, 2025 | Fuel Your Wellness, Wellness

This article was originally posted on WellnessWorksNW.com on November 25, 2025.

What is Cortisol?

I find myself bombarded everywhere about this one word and even as Karen G Clemenson came home and asked me about it, I knew we needed to be learning about cortisol. Cortisol is a hormone that helps control our mood, motivation, and fear. Cortisol does this by helping our body regulate how our body uses glucose (sugar), manages inflammation, regulates blood pressure, and controls our sleep-wake cycle or circadian rhythm. Our hypothalamus and pituitary gland, both located in our brain, controls our cortisol production by releasing other hormones. In order to have healthy cortisol production our hypothalamus, pituitary gland and adrenal glands must all be working correctly. Cortisol regulates many functions and affects almost all organ systems in our body.

Cortisol manages how our body uses carbohydrates, fats and proteins. When we experience stress, our bodies release adrenaline and cortisol to keep us on alert. When cortisol is released, this triggers the release of glucose from our liver so we have energy and a burst of higher immunity. Cortisol also tells our pancreas to decrease insulin and increase glucagon in order to regulate blood sugar. In a body with normal short spurts of stress, cortisol can limit inflammation. However if our body becomes used to regular high levels of stress so that it becomes used to a traumatic life, we can have chronic inflammation and a weakened immune system.

People with high levels of cortisol can have high blood pressure. They can also suffer with anxiety, depression, headaches, and heart disease. People with lower than normal levels of cortisol can have low blood pressure.

Symptoms of High Cortisol Levels

Symptoms of high cortisol levels, or people who may may have Cushing syndrome, which is caused by a mass in your adrenal gland or a tumor in your pituitary gland can include:

Easy bruising
Excessive hair growth in females
Fatty deposit at the base of the neck between shoulder blades
High blood pressure
High blood sugar, which often turns into Type 2 diabetes
Muscle weakness in your upper arms and thighs
Purple streaks on the breasts, hips, stomach and under the arms
Thin arms and legs
Weak bones (osteoporosis) and bone breaks
Weight gain, especially in face and belly

What Causes High Cortisol?

It is normal to have times of stress in our lives. Cortisol levels will usually return to normal after times of stress are over. Sometimes cortisol levels can remain high and you might require help from a professional if you continuously suffer with the following:

Chronic physical, mental or psychological stress
Cushing’s syndrome
Long-term steroid use
Sleep deprivation and abnormal sleep patterns
Tumors or growths on the adrenal glands or pituitary glands

Low Cortisol

Too little cortisol can be caused by several factors including:

Autoimmune disorders
Congenital adrenal hyperplasia, which is a group of inherited disorders that decrease adrenal gland function
Hypoglycemia
Infections like tuberculosis and HIV can impact the adrenal glands
Primary adrenal insufficiency, referred to as Addison’s disease, happens when your immune system attacks your adrenal glands
Secondary adrenal insufficiency or hypopituitarism, takes place when you have a tumor on your pituitary gland or an underactive pituitary gland
Suddenly stopping steroid, otherwise called, corticosteroid medications, after taking them for a long time
Traumatic brain injury can challenge pituitary gland, which regulates the adrenals

Symptoms of Low Cortisol Levels:

Abdominal pain
Diarrhea, nausea, and vomiting
Fatigue
Hyperpigmentation, or dark patches of skin
Hypoglycemia, low blood sugar
Muscle weakness that grows worse
Loss of appetite
Low blood pressure, hypotension
Unintentional weight loss

What You Can Do to Reduce High Cortisol Levels:

Although some medical conditions require medical treatment there are ways you can change your lifestyle to help your body naturally lower your cortisol levels:

Avoid stress
Build and maintain healthy relationships
Create a healthy sleep schedule
Eat a nutrient rich diet
Enjoy yourself and laugh
Guided Imagery
Journaling
Listening to music
Meditation
Move your body daily
Practice deep breathing exercises
Reframe negative thoughts
Restrict social media use
Self-hypnosis
Sex
Yoga

Social media has been connected to stress because it has been found that social media impacts our neuroendocrine system, which tends to be associated with the part of our brain that handles our bad habits or things we misuse or overuse. In a study it showed that 20 minutes of social media use generated a higher cortisol level for depressed adolescents, than nondepressed adolescents. Those likes actually produce dopamine hits; another hormone that makes us feel good.

What is Normal?

Taking a cortisol test can tell your medical team if your cortisol levels are correct or if they need to be managed. Normal cortisol levels range from 5-25 micrograms per deciliter (mcg/dL) around 8 am. Cortisol levels change throughout the day, the morning being the highest level, and the evening being the lowest level. The test can require blood (taken by a medical professional), urine or saliva which can be done at home. Samples will be taken at different times during a 24 hour period.

What is normal is hard to define for many reason, some reasons being, are even how we respond to stressors. Some of us are just better able to handle stress than others. While some of us, secrete more cortisol than others, in the same situation. For people with chronic stress, they might need to incorporate many tools into their daily life to manage their cortisol levels.

When to Contact A Medical Professional

Please seek medical attention if you are experiencing the following:

Abdominal pain
Dizziness or lightheadedness
High or Low blood pressure
Reduced consciousness
Severe depression and thoughts of ending your life
Trouble breathing

Part of wellness is prevention. Seeing a medical professional is part of a healthy lifestyle. Please make sure to see your doctor annually to make sure your numbers are going in the right direction.

If you are needing help creating a Wellness Plan that works for you, please Contact Wellness Works NW at 360-447-8061. Karen G Clemenson is a very caring and authentic person and she is looking forward to talking with you and helping you define your Wellness Goals and strategies. I hope this article answered questions you had and was easy to understand. If you would like us to write about a particular topic that you can’t find on this site, please send us an email on our Dear Jamie page and someone from Our Team will be glad to research and write about your topic.

Cortisol by Cleveland Clinic Staff for my.clevelandclinic.org; last reviewed on 1/12/2025
How the ‘Stress Hormone’ Cortisol Affects You by Elizabeth Scott, PhD and medically reviewed by Steven Gans, MD for Very Well Mind, last updated on April 7, 2025
What Is Cortisol? by WebMD Editorial Contributors & Medically Reviewed by Traci C. Johnson, MD on December 13, 2022
What Social Media Does to Stress and Hormones by Phil Reed D.Phil and reviewed by Tyler Woods for Psychology Today, February 28,2025
What You Need To Know About Stress Hormone Cortisol by Kainat Jahangir and medically reviewed by Danielle Weiss, MD for Health.com, last updated September 13, 2023

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I hope this article helps Fuel Your Wellness. Please leave your comments below.

Feel free to leave your comments below!

My name is Summer. That is how you can call me. I hope that I am a blessing to you. I am not perfect. I will fall again. But I am forgiven. For anyone reading this that isn’t a Christian, unapologetically, I am a Jesus Follower, but I believe there is room for lots of beliefs and religions in the world. It is not my intent to offend people with different beliefs than I have and I would be open to open-minded conversations with no goals of changing anyone’s mind, but sharing information. If you are interested in becoming a Jesus Follower…Do you know Jesus? Do want the Holy Spirit to fill you and give you understanding and salvation? Ask Him. Want someone to pray with you? Contact me.

If you would like to know Jesus as your friend, but want to make this amazing commitment by yourself please pray something like this: Thank you Jesus that You are the Son of God, the God that created heaven and earth. Thank you Jesus that You came to earth in the form of a man so that You would be able to empathize with my humanity. Thank You that You did this in order to fulfill the promises You made at the foundation of the world. I realize that I am a sinner and do things that hurt myself and keep myself away from you. Thank You that You died for my sins so that You could defeat death and bring me into Your life. Please forgive me. I ask You to be Lord of my life. I ask you to heal my hurts and show me what my new life, empowered by You looks like. Thank You for Your mercy.

Popcorn Is a Must

by Summer D Clemenson | Nov 25, 2025 | Food, Fuel Your Wellness, Opinions

This article was originally posted on WellnessWorksNW.com on 11/18/2025.

Popcorn is a must in our house. Karen G Clemenson and I both have our weaknesses that we have learned to keep at bay and it is made easier with popcorn. Popcorn is high in dietary fiber which aids in digestion and maintains weight. Popcorn is low in glycemic index and on its own can help those with sugar issues to maintain their blood sugar levels. Popcorn is high in antioxidants and polyphenols which can lower the chance of some chronic illnesses, including heart disease and some cancers.

Popcorn is also a whole grain that is linked to lower obesity rates. Before you add anything to popcorn, 3 cups of air-popped popcorn has 93 calories, 3 grams of protein, 18.6 grams of carbohydrates, 3.6 grams of dietary fiber, .2 grams of sugar, 1.1 total grams of fat, .2 grams of saturated fat, 1.9 mg of sodium and several nutrients.

At my house I make a huge batch of popcorn at a time. I use an air popper. I have a set of bowls, just like in this set. I use the largest bowl with the lid. It holds about 5 quarts of popcorn. When it is just us, I melt a stick of good quality butter like Land O Lakes (butter does have some nutritional value and contains MCT that is good for your brain) and add organic sea salt, black pepper, ground garlic and nutritional yeast. If our nephews were coming over, I would use coconut oil, instead of butter because they are lactose intolerant. I might also leave out the pepper, nutritional yeast and garlic since they are toddlers and they might now like the grown up flavors. When I want a sweet treat I have also used sea salt, cinnamon and organic sugar. The boys would probably love that too. Depending on how stressed we are the 5 quarts of popcorn will last us 2-5 days.

The other day, Karen was selling cheese and caramel popcorn at the store. She had mentioned it so many times that when we went grocery shopping I grabbed a bag. She was surprised. I only buy meat, fruits, vegetables and dairy when we go shopping, unless we are out of bread. I buy all our pantry items online at the beginning of the month and I rarely buy anything beyond dark chocolate as a treat unless I plan to bake something. But one time we were at Jamie Holloway‘s apartment and her sister brought over some Cretors Cheese and Caramel popcorn and it was amazing! So after listening to Karen talk about popcorn I just needed to take care of this craving. I don’t make caramel popcorn because I have little self-control over this food. But this regular sized bag of popcorn would be ok. It didn’t last the night.

The next day Karen brought home the leftovers from the samples she had been selling. There was more cheese and caramel popcorn. As I was enjoying the popcorn, she was watching me. This was new to her. I have gone through a lot of food changes over the years. She has not seen me enjoy popcorn out of a bag before. I make amazing popcorn. That was one thing my dad had taught me. He made great popcorn and when he left our house, I asked him how to make popcorn, then that became my job at home. My nana also loved popcorn. This is the part where flavored popcorn comes in. She lived in Seattle when I was really little and then when she married my Grandpa Bill, they lived in Kirkland. Both places are known for their malls and ports. Both of those places always had popcorn shops. Nana always had popcorn at her house and when we went shopping, we often got flavored popcorn. So when I enjoy flavored popcorn, I think of her.

I have never met a popcorn I didn’t like. Karen asked if I would buy this popcorn she brought home. I was honest. I would eat it, but I wouldn’t buy it. I will buy Cretors. Just like we don’t buy microwave popcorn, or even any I have found at our local stores. I buy organic purple Amish popcorn that I found online, because it is the best tasting popcorn I have ever eaten and even though it costs about $17 for 6 lbs, it takes us several months to eat 6 lbs of popcorn so I don’t think that is too much.

Food is health. We don’t eat microwave popcorn because there are chemicals in the bags. My body is sensitive to chemicals. That is why I make most of our food from scratch and why we only go to restaurants where I have not had a bad experience. It isn’t that I think restaurants that I have bad experiences are bad, I just know my body is sensitive to what they are cooking with. My body is sensitive to many healthy things and also unhealthy things. I am just protecting myself. Sorry for the rabbit trail. But if my experiences can help you, I am glad to able to tell you about it.

But back to popcorn. This is how we get through the cravings for other foods that have no health value. We are heading towards the holidays. The bible says that all things are permissible but not all things are beneficial. There will be many foods put in front of us this season. Maybe putting some popcorn out will help you eat less things that are not beneficial this season. Be blessed.

Ask Dear Jamie

I hope this article helps Fuel Your Wellness. Please leave your comments below.

Feel free to leave your comments below!

If you would like to know Jesus as your friend, but want to make this amazing commitment by yourself please pray something like this: Thank you Jesus that You are the Son of God, the God that created heaven and earth. Thank you Jesus that You came to earth in the form of a man so that You would be able to empathize with my humanity. Thank You that You did this in order to fulfill the promises You made at the foundation of the world. I realize that I am a sinner and do things that hurt myself and keep myself away from you. Thank You that You died for my sins so that You could defeat death and bring me into Your life. Please forgive me. I ask You to be Lord of my life. I ask you to heal my hurts and show me what my new life, empowered by You looks like. Thank You for Your mercy.

Book Review: Mindset The New Psychology of Success by Carol S. Dweck, Ph. D

by Summer D Clemenson | Oct 7, 2024 | Book & Product Reviews, Fuel Your Wellness

This article was originally posted on WellnessWorksNW.com on 9/23/2024. In June I was inspired to join a week long group called Weakless Week hosted by Jason Seib. During this week where Seib inspired the group to get comfortable with being uncomfortable in order to give up junk food for good and commit to exercise forever because that is how we love ourself, he mentioned this self help book, Mindset The New Psychology of Success by Carol S. Dweck, Ph. D. He felt that this book would help us understand the value of knowing the difference between a fixed mindset and a growth mindset and teaching us to work towards living with a growth mindset. A Fixed or Growth Mindset can be seen in Business Leadership, Home, in Parenting and in Personal Relationships. A fixed mindset is a belief that your qualities (talents, aptitudes, interests, temperament, morals) are set in stone and can’t be changed. People with fixed mindsets are usually wrong about their abilities because they don’t know what they are capable of. A growth mindset is a belief that our basic qualities (intelligence, personality, character) are things we can cultivate through our efforts, strategies and help from others. People that are growth oriented are open to learning, they believe they can develop themselves. Growth mindset seeks challenge and they tend to thrive even in failure. In learning, failure, to a fixed mindset person can be a traumatic setback, but for a growth mindset person it can be a perfect opportunity to grow and become better at productivity. The belief is that are not a failure as long as you are learning from your mistakes and taking ownership. If you are blaming someone else the process of learning is over. Blaming is a trait of a fixed mindset learner. Fixed mindset people with depression tend to shut down because when you measure yourself by failure you lose coping resources. Growth mindset people with depression tend to try harder and be determined to keep going as well a they can because they believe their abilities can be expanded. In their opinion, a fixed mindset person doesn’t need to ask for help because losing is not an option. They can’t handle losing. Asking for help is a sign of weakness. The idea of deficiencies is terrifying to them. A fixed mindset person relies on natural talent and they believe they don’t need to overcome challenges. Fixed mindset is ego driven and believes you are either somebody or nobody. Talent is needed to get you to the top but character is needed to keep you there.

Growth Mindset Beliefs:

overcoming shortfalls is exciting
practice makes perfect
using your personal strengths to overcome shortfalls is key
ordinary people can do extraordinary things with the right amount of effort and training
can talk themselves from losing to winning based on their past strengths
focuses on self-development, self-motivation and responsibility

Fixed Mindset in love

The ideal is instant, perfect and perpetual compatibility
Couples will agree on everything
Problems indicate character flaws that can’t be fixed
After rejection feels judged, bitter and vengeful

Growth Mindset in Love

All things can be developed
Communication happens, nothing is assumed
Problems can possibly be fixed
After rejection feels hurt, hopeful, forgiving, learning and moves on

Parenting

In parenting with a fixed versus growth mindset is important to consider situations and expectations. With children complimenting intelligence or speed might stunt their willingness to try hard things. Not being honest with constructive criticism might lead to wrongful blame. Encouraging hard work in weak areas and acknowledging hard work already done will build confidence. Remember learning is a process. Don’t judge. Teach. Success can knock you into a fixed mindset that tells you that you won because you have talent – not that you have to fight every time to win. Parents that respond to mistakes as opportunities to learn, pass on a growth mindset.

The Journey from fixed to growth mindset

Embrace that we all have some fixed mindset traits.
Become aware of triggers (Mine is competition)
Give your fixed mindset personality a name (Mine is Stormie)
Educate your fixed mindset. Be supportive of its roll but let it know we are going to try this anyway and communicate as well as we can with those around us.
Daily consider growth opportunities for myself and for others around me.

Fixed mindset people often have an internal monologue that is focused on judging. Where a growth mindset person is often thinking about what they can learning from an experience, how can they improve, how can I help my partner do this better? Life is about the journey. Some days we do better than others and that is ok but keep moving forward. Mindset The New Psychology of Success by Carol S. Dweck, Ph. D was a very helpful book to read and I got a lot out of it that I can relate to many parts of my life. I think it is a good nonfiction book for anyone to read that wants to sharpen their personal development skills. I got this book from my personal collection you can get your own copy of Mindset The New Psychology of Success by Carol S. Dweck, Ph. D on Amazon.

Read My Review on GoodReads:

Mindset: The New Psychology of Success by Carol S. Dweck My rating: 4 of 5 stars Mindset is often the reason we are successful and in Mindset The New Psychology of Success by Carol S. Dweck, Ph. D, Dweck talks about the difference between fixed and growth mindsets and how they make a difference in the outcomes of our lives. A Fixed Mindset is the belief that our talents, aptitudes, interests, temperament, morals are set and can’t be changed. A Growth Mindset is the belief that our intelligence, personality, character can be developed through education and practice. Most people have a mixture of both types of mindsets throughout their life but the book illustrates that the Growth Mindset is the goal as it has the greater room for possibility. View all my reviews

Ask Dear Jamie

I hope this article helps Fuel Your Wellness. Please leave your comments below.

Feel free to leave your comments below!

My name is Summer. That is how you can call me. I hope that I am a blessing to you. I am not perfect. I will fall again. But I am forgiven. For anyone reading this that isn’t a Christian, unapologetically, I am a Christian, but I believe there is room for lots of beliefs and religions in the world. It is not my intent to offend people with different beliefs than I have and I would be open to open-minded conversations with no goals of changing anyone’s mind, but sharing information. If you are interested in becoming a Christian…Do you know Jesus? Do want the Holy Spirit to fill you and give you understanding and salvation? Ask Him. Want someone to pray with you? Contact me.

If you would like to know Jesus as your friend, but want to make this amazing commitment by yourself please pray something like this: Thank you Jesus that You are the Son of God, the God that created heaven and earth. Thank you Jesus that You came to earth in the form of a man so that You would be able to empathize with my humanity. Thank You that You did this in order to fulfill the promises You made at the foundation of the world. I realize that I am a sinner and do things that hurt myself and keep myself away from you. Thank You that You died for my sins so that You could defeat death and bring me into Your life. Please forgive me. I ask You to be Lord of my life. I ask you to heal my hurts and show me what my new life, empowered by You looks like. Thank You for Your mercy.

Learning About Methotrexate

by Summer D Clemenson | Aug 12, 2024 | Fuel Your Wellness

Methotrexate is an oral medication, available in a solution or a in a tablet, used to treat several illnesses. I take methotrexate to address Psoriatic Arthritis and Osteoarthritis. I believe I began taking methotrexate in 2015. I also take folic acid to avoid side effects from this drug. Methotrexate belongs to a group of medicines called antineoplastics that interfere with the growth of cancer cells it also used in treatments as an immunosuppressant for auto immune diseases. Methotrexate is often the first drug that doctors try with people with arthritis (in much smaller amounts than for treating cancer) to slow down the damage from inflammation in the joints. I am lucky. This drug works for me and I haven’t had to move on to other medications with more side effects. Many people can’t take this drug.

Methotrexate is used to treat the following medical conditions:

Cancer: breast, head, head and neck, lung, blood (acute lymphoblastic leukemia or all), bone, lymph node (mycosis fungoides, relapses or refractory non-Hodgkins lymphoma) or uterus cancer
Rheumatoid Arthritis
Severe Psoriasis
Lupus
Multiple Sclerosis
Polyarticular Juvenile Idiopathic Arthritis
Vasculitis
Eczema

“Methotrexate is one of the most effective and widely used medications for treating inflammatory types of arthritis, It’s also the safest arthritis drugs, despite a common misconception among many patients that methotrexate is highly toxic.” Arthritis Foundation.

Methotrexate is not recommended for use for children, or women that are breastfeeding, as it is harmful to infants. Also it is recommended that when having specific vaccinations or medical procedures that your doctor will ask you to pause your dose of Methotrexate for a time being as Methotrexate might cause an unwelcome reaction between the vaccine or slow down the healing process after your procedure. It is important to let your doctors know you are taking Methotrexate because how you take other medications or if you can take other medications, including NSAIDS and PPIs, will be affected.

It is not recommended that you drink soda, alcohol or smoke cigarettes while you take Methotrexate. Your doctor will also need to require lab work every two months to make sure your liver and kidneys are not being negatively affected by Methotrexate. Because Methotrexate can increase the risk of liver problems, check with your doctor if you have pain in your upper stomach, pale stools, dark urine, loss of appetite, nausea, vomiting, or yellow eyes or skin.

Make sure to follow the directions your doctor has given you on how to take your medication. If you have missed a dose, make sure to check with your medical professional until you are used to your medication and how it affects you. Effective birth control should be used while using this medication. If you think you are pregnant, make sure to contact your doctor right away.

Methotrexate may cause serious allergic reactions. Contact your doctor if you are experiencing:

Anaphylaxis
Rash
Itching
Dizziness
Fainting
Fast Heartbeat
Trouble Breathing or Swallowing
Chest Tightness

Methotrexate may lower your bodies resistance to infection. So you may not want to spend time with people that are knowingly sick. Also washing hands is important. Methotrexate can also make you more sensitive to the sun. Wearing a hat, eye protection and sunscreen is important. Do not use sunlamps and tanning beds.

There are tons of side effects. Make sure to read them on the link to the Mayo Clinic article listed below if you are interested.

Commonly there are some gastrointestinal issues that come with taking this medication. I have found, for me, that making sure I have a hearty breakfast before I take my weekly dose was what I needed. I already eat a diet that is anti-inflammatory and free of junk food. I don’t drink soda, juice, caffeinated beverages and alcohol and I quit smoking almost 20 years ago. I also exercise every day. All of these components help to give me a better quality of life. Many of the side effects that may come with this medication also come with other medications I take and I like not hurting. I notice when I have to miss a dose.

Methotrexate by Maryam Hanoodi; Meenal Mittal for National Library of Medicine
Methotrexate: Managing Side Effects by Arthritis Foundation Staff
Methotrexate (Oral Route) by Mayo Clinic Staff

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I hope this article helps Fuel Your Wellness. Please leave your comments below.

Feel free to leave your comments below!

My name is Summer. That is how you can call me. I hope that I am a blessing to you. I am not perfect. I will fall again. But I am forgiven. For anyone reading this that isn’t a Christian, unapologetically, I am a Christian, but I believe there is room for lots of beliefs and religions in the world. It is not my intent to offend people with different beliefs than I have and I would be open to open-minded conversations with no goals of changing anyone’s mind, but sharing information. If you are interested in becoming a Christian…Do you know Jesus? Do want the Holy Spirit to fill you and give you understanding and salvation? Ask Him. Want someone to pray with you? Contact me.

If you would like to know Jesus as your friend, but want to make this amazing commitment by yourself please pray something like this: Thank you Jesus that You are the Son of God, the God that created heaven and earth. Thank you Jesus that You came to earth in the form of a man so that You would be able to empathize with my humanity. Thank You that You did this in order to fulfill the promises You made at the foundation of the world. I realize that I am a sinner and do things that hurt myself and keep myself away from you. Thank You that You died for my sins so that You could defeat death and bring me into Your life. Please forgive me. I ask You to be Lord of my life. I ask you to heal my hurts and show me what my new life, empowered by You looks like. Thank You for Your mercy.

Weakless Week June 2024

by Summer D Clemenson | Jul 12, 2024 | Fuel Your Wellness

This article was originally posted on Wellness Works NW on June 28, 2024. I have been in a bit of a rut lately and letting my self-care get a little lackadaisical. While I was scrolling on Facebook I saw an advertisement by Jason Seib for Weakless Week June 2024 and thought this might be what I needed. It was. I didn’t get too deep into researching Seib but from what I can tell, he is a personal trainer that helps people change their thoughts in order to change their lives. He offered membership to a closed group for a week, 5 days of videos where he gave tools to help people change how they think and in the end you can join another closed group for a monthly fee. The first week and group was free. (more…)

Learning About Artificial Sweeteners

by Summer D Clemenson | May 28, 2024 | Fuel Your Wellness

The article was originally posted on Wellness Works NWon May 21, 2024.

I was recently watching TV and a commercial came on that said that artificial sweeteners caused strokes. I don’t eat foods with artificial sweeteners because they cause my GERD to flare up but I was curious and thought it was time for me to be learning about artificial sweeteners. Food and beverages with sugar in them give us empty calories that add up and cause weight gain. They also raise the risk of of health problems like diabetes and heart disease. Whether you are eating white sugar, honey, molasses or organic sugars, they are all sugar and they all lead to the same result. For this reason, many people look to sugar substitutes that offer less calories and some have no calories.

Types of Sugar

Sugar (50% glucose, 50% fructose)
Agave (10% glucose, 90% fructose)
Honey (30% glucose, 40% fructose, 14% water & small amounts of vitamins & minerals)
High Fructose Corn Syrup (45% glucose, 55% fructose)
Rice or Brown Rice Syrup (3% glucose, 52% maltotriose, 45% maltose)
Molasses
Sugar Substitutes

Sugar is a simple carbohydrate that is naturally found in fruits, dairy, grains and some vegetables. Table sugar is a combination of two simple carbs: glucose and fructose. Glucose is metabolized by our cells for energy. Fructose is metabolized by our liver which promotes fat. The FDA calls Sugar Substitutes Non-Nutritive Sweeteners because they are high-intensity, low-calorie, artificial sweeteners that provide no nutritional benefits such as vitamins and minerals. (more…)

Business / Product Review: Crafty Works, LLC

by Summer D Clemenson | Jan 23, 2024 | Book & Product Reviews, Fuel Your Wellness

The article was originally posted on Wellness Works NW on January 16, 2024.

Locally owned by Christen and Willow Ellis, this mother-daughter team has worked to bring their creativity and desire for natural ingredients together to create Crafty Works, LLC, where they sell handmade skin care products and candles. All their products are made in small batches, tested thoroughly and hand-poured using only high quality and eco-friendly ingredients.

Crafty Works, LLC offers the following items:

Bath bombs
Bath salts
Body Balm
Candles
Car & Room fresheners
Gift boxes
Lip balm
Shampoo bars
Shower bombs
Soaps
Wax melts

My wife, Karen G Clemenson, and I have known Christen and her family for years. We have also been looking for the right skin care products for even longer. I have very sensitive skin and Karen gets very dry at times too. I have tried many national brands and handmade products. Some were very good but never perfect. (more…)

Are You Using Petroleum Products?

by Summer D Clemenson | Oct 20, 2023 | Education, Fuel Your Wellness, Opinions, Wellness

This article was originally posted on Wellness Works NW on October 4, 2023.

When I was in my mid-twenties I realized that I had gone several months without a period. I had always been irregular, and at the time I had a very stressful job but this seemed wrong; I had no reason to consider a pregnancy. I mentioned it to a woman in my bible study group that I trusted and she said that she had gone through a similar situation. She asked me about things I ate and I mentioned that I was using soy milk instead of cow’s milk. She told me to find another way to replace the cow’s milk. She asked me if I used petroleum products. I didn’t know. She told me that it would be called Vaseline or petroleum jelly or a few other names in the list of ingredients on my personal hygiene products. (more…)

Book Review: The Gospel of Wellness by Rina Raphael

by Summer D Clemenson | Nov 23, 2022 | Book & Product Reviews, Fuel Your Wellness, Opinions

I first saw this book on the bed at my sister’s house and was interested. Jamie never gives any clues away, so I was totally shocked that The Gospel of Wellness by Rina Raphael was not what I was expecting. I learned a lot, yet I am not sure I was the target market for this book. (more…)

Face the Illness so you can Enjoy the Healing

by Summer D Clemenson | May 10, 2022 | About Summer, Chronic Illness, Education, Fuel Your Wellness, Wellness

Note: The article was originally by Summer D Clemenson and posted on WellnessWorksNW.com

I am always amazed to hear of a person that is ashamed of their illness, especially mental illness. The stigma of chronic illness is almost as debilitating as the actual illness, in my opinion, but it doesn’t have to be. I am often told that I am amazingly transparent and for some people that is scary as hell and for others, that is refreshing. I come from people that are super private about medical histories and this is not good. We should not be afraid to talk about these things. In fact I would like to encourage you to face the illness so you can enjoy the healing. (more…)

Learning About Hashimoto’s Disease

by Summer D Clemenson | Jan 7, 2021 | Fuel Your Wellness

Hashimoto’s Disease is an autoimmune disorder where your immune system creates antibodies that damage your thyroid gland. The inflammation that is caused is called chronic lymphocytic thyroiditis and often leads to a person having an under-active thyroid gland. Often it is hard to notice the symptoms of Hashimoto’s Disease until there is more severe damage to the thyroid.

Our thyroid gland is located at the base our neck, in the front of our throat. It is about 2 inches long and has a butterfly-shape. This organ is part of our endocrine system. Its job is to make, store and release hormones that affect many parts of our body. (more…)

Soup for Dinner Can Be Easy

by Summer D Clemenson | Nov 3, 2020 | Food, Fuel Your Wellness

The other day I was really not feeling well. That is normal when you live with chronic illness, but that day it was worse. I felt like I was floating through the day in slow motion. It would have been a perfect reason to decide to pick up a cheep dinner. Karen always loves it when I suggest burgers for dinner… 🙂 Today was a Soup for Dinner day! But as I thought about it, I realized I just needed to handle this day better, even if was slower than usual. Crockpots, slow cookers, and instant pots really can make a slow day a success if you think about it and I decided to get mine out and see what was in the fridge. (more…)

What is Mindfulness?

by Summer D Clemenson | Sep 23, 2020 | Education, Fuel Your Wellness, Wellness

We hear the word mindful so often, it is almost a constant reminder, but what is Mindfulness? Being mindful is a verb that describes a practice of paying attention to what is happening now. Being mindful is something that is naturally part of ourselves, whether we choose to cultivate it or not. What we are doing, what we are feeling and what we are thinking are all parts of practicing mindfulness. This practice is best learned during active, daily practice. When we observe our thoughts, feelings and actions we are learning about ourselves without judging why we think, feel or do things the way we do them. What we observe is neither good or bad in the moment, this observation is meant to teach us what we do and how we do it as we respond to the things we can’t control, like the weather, other people’s behaviors or any other factor that we can only respond to. (more…)

Product Review: Lorissa’s Herb Roasted Turkey Cuts

by Summer D Clemenson | Sep 16, 2020 | Fuel Your Wellness

Hi Everyone! I wanted to share with you are product I found while Karen and I were waiting in line at Walmart. I try hard to not notice all the odds and ends and treats while we are waiting, but I was hungry and I was eye-balling the end-cap with the jerky on it and was surprised to see a jerky made of turkey. Now, I have tried turkey jerkies before, and I didn’t like them, but I felt drawn to at least read the label. I am an avid label-reader…and at least it is better than reading the tabloids.

I am picky about my turkey and what had my attention is something I had never seen on other turkey jerkies…herbs. Turkey can be so boring without them. I don’t like my turkey sweet so the flavors I had seen in the past did not entice me. I liked the package. It was attractive, I liked the colors they had used; I like colors and I like white space. It said all the right things: 11 g of protein, no preservatives, no added MSG, no added nitrates all this made me turn it over and check out the sodium levels. This is the catch. Generally there is tons of sugar and salt in jerky but this one blew my mind! When I saw 290 mg of sodium and 5 g of sugars and then the price was less than $3…I thought I am going to give this a try. If I don’t like it, I am only out $3.

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Product Review: Shanti Bar Nut Butter Chocolate Chip

by Summer D Clemenson | Sep 9, 2020 | Fuel Your Wellness

The other day I tried a Shanti Bar. I am not a fan of meal replacement bars, in general. Most of them taste like cardboard and many of them have soy in them, which makes them taste like chalk, but it also makes me sick. Some of them have tons of sugar in them too. I don’t tend to think about grabbing a bar on the go because if I don’t like it, why would I eat it?

However, I may have found a bar I could imagine eating again. It came from a friend and I felt compelled to give it a try since it didn’t include soy. I held my breath for my first bite, but was pleasantly surprised. Now, don’t get me wrong, it was not like a treat but it was tasty. In reality if it tastes like a treat, I might be compelled to eat too much of them at one time, so this is a good thing. It does taste healthy. It does smell healthy. According to the nutrition facts, it is healthy. Which makes it a good option for throwing in your bag as you run out the door or even to take when you go for a hike or to eat after a workout.

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What is a Wellness Plan?

by Summer D Clemenson | Jul 10, 2020 | Fuel Your Wellness, Wellness

Our bodies require a lot of planning towards success in order to create the quality of life we want. Our personal wellness includes many aspects that come together to equal our overall health and satisfaction. A Wellness Plan is a cohesive proposal for the goals we want to achieve and how we intend to reach those goals. A Wellness Plan is dynamic and very personal to each person.

Why Do You Need a Wellness Plan?

Creating a Wellness Plan helps to define goals that will help you reach and maintain your balance between personal and work responsibilities. Many times we have trouble putting our own needs above others because as a society, often times, we do not put value in our own self-care, however when we put a focus on our personal, physical and mental well-being we create positive emotions and energy. Positive emotions and energy impact how we interact with society, our family and friend relationships, our work, our financial well-being, community presence and influence, and the quality of life after we stop working. (more…)

Learning About Celiac Disease

by Summer D Clemenson | May 26, 2020 | Fuel Your Wellness

In this day and age we hear a lot about gluten. I have heard many people that make jokes about people who eat gluten-free, like they are just trying to be special. However 1 in 100 people, around the world has Celiac Disease, many of which do not know they have it, or that long-term health complications may be in their future. There are some people who’s bodies are unable to digest or break down gluten. This is called gluten intolerance and the level of sensitivity varies between people. But there is a difference between gluten intolerance and people who have Celiac Disease. (more…)

Learning About Generalized Anxiety Disorder

by Summer D Clemenson | May 19, 2020 | Fuel Your Wellness

May is Mental Heath Month. Since 1949 many mental health organizations have observed this month as a time to use media, local events and screenings to educate people about mental health. 1 in 5 people will experience mental illness in their lifetime so it is important for us all to be supportive of each other and those we love. This year’s theme is Tools 2 Thrive.

There are many interesting tools and links on the Mental Health America Website

This year, Jamie decided that I would be challenged with writing about Generalized Anxiety Disorder (GAD) because she likes to stretch me…and I have GAD…in fact at one time or another my many therapists have considered all, but 1 of the following types of anxiety disorders for me…So far they have decided I have 3 out of 5 of them…but we are going to focus on just one today… (more…)

Summer’s Mini Quiches: Eggs & Veggies in a Cup

by Summer D Clemenson | May 15, 2020 | Food, Fuel Your Wellness

Karen loves eggs! She can eat them all day long and never get sick of them. She doesn’t care how they are prepared. She doesn’t care what time of day it is. She will always enjoy an egg or two. To be honest, they are an inexpensive way to get a little protein in, so I don’t mind that she enjoys them so much.

I have to be honest here. I am not a morning person. If you ever see me in the morning (which can be any time before 2 pm) and I look like I am enjoying myself, I could be giving you a good performance. That said, it works best for my family if I find ways to have food in the fridge for Karen, who tends to get grumpy when she is hungry. (more…)

The Pros and Pros of Workplace Wellness Plans

by Summer D Clemenson | May 6, 2020 | Education, Fuel Your Wellness, Wellness

There are really no cons when we are considering Workplace Wellness Plans. There is something special that is created when ‘I’ becomes ‘we.’ Companies that foster their employee’s wellness can creatively encourage healthy competition among their staff and not only see better health in their workforce but create a workplace where people work together. At Rightline Equipment in Rainier, Oregon they often have wellness contests, like weight loss contests. This encourages employees to eat healthier and work together to implement healthy habits among themselves and while they do this they support each other to reach their personal goals. This not only leads people to change their lifestyle but they get sick less often and miss less work time. (more…)

Learning About FODMAPs Foods

by Summer D Clemenson | Apr 28, 2020 | Education, Food, Fuel Your Wellness

FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. All these scientific terms are used to describe groups of fermentable carbohydrates that commonly trigger bloating, gas and stomach pain in people with sensitivities.

The main dietary sources of the four groups of FODMAPs include:

Oligosaccharides: Wheat, rye, legumes and various fruits and vegetables, such as garlic and onions.
Disaccharides: Milk, yogurt and soft cheese. Lactose is the main carbohydrate.
Monosaccharides: Various fruit including figs and mangos, and sweeteners such as honey and agave nectar. Fructose is the main carb.
Polyols: Certain fruits and vegetables including blackberries and lychee, as well as some low-calorie sweeteners like those found in sugar-free gum.

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