Feeling Drained During This Heat Wave? Healthy Living Goes Beyond Food

Listen to this Article Here

Over the past several days, many of us here in Trenton have been doing our best to stay cool as temperatures climbed well into the 90s.

If you're anything like me, you've probably been drinking more water, limiting your time outdoors during the hottest part of the day, and looking for simple ways to beat the heat.

But this recent heat wave reminded me of something I've learned over the years.

Taking care of our health goes far beyond what we eat—or even how much water we drink.

It's also about how we care for our bodies during seasons that place extra stress on them.

As women, especially during perimenopause and menopause, extreme heat can intensify fatigue, disrupt sleep, increase perspiration, and leave us feeling physically and emotionally drained. Many women also notice changes in their skin, lower energy, and difficulty recovering after busy days.

Rather than pushing through exhaustion, I've learned to view these moments as reminders to slow down and intentionally care for the body God has entrusted to me.

People often ask me what I do to maintain healthy skin or how I seem to have so much energy despite balancing work, family, ministry, and serving our community.

The answer isn't one miracle product.

It's a collection of simple weekly habits that remind me to pause, restore, and care for myself from the inside out.

Here are three self-care rituals that have become part of my weekly wellness routine.

🌿 Ritual #1: A Weekly Aztec Healing Clay Facial

One of my favorite weekly rituals is using an Aztec Healing Clay facial made with bentonite clay and raw apple cider vinegar.

Especially during the summer months, our skin is exposed to more heat, perspiration, sunscreen, and environmental pollutants. Giving my skin a little extra care helps me feel refreshed while creating intentional time to slow down.

Current dermatology research suggests that clay-based facial masks can help absorb excess oil, remove surface impurities, and temporarily improve the appearance of skin texture. While clay masks don't "detox" the body, they can be an effective part of a healthy skincare routine.

But my favorite part isn't just the facial.

While the mask is working, I often spend a few quiet moments listening to worship music, reading Scripture, or simply enjoying the gift of stillness.

🛁 Ritual #2: A Relaxing Magnesium Foot Soak

After long days of serving clients, teaching workshops, recording my podcast, and spending time in the community, one of my favorite ways to unwind is a warm magnesium foot soak.

Although research is still exploring how much magnesium is absorbed through the skin, warm Epsom salt soaks have long been associated with relaxation, muscle comfort, and stress relief.

Sometimes self-care isn't about doing something extravagant.

Sometimes it's simply sitting still long enough to allow your body and mind to exhale.

Those quiet moments often become some of the healthiest moments of my week.

🌿 Ritual #3: Essential Oils for Rest and Restoration

Essential oils have also become a meaningful part of my evening routine.

I enjoy diffusing frankincense, lavender, and cedarwood while reading, praying, or preparing for bed.

Research on aromatherapy continues to explore how certain essential oils may support relaxation, emotional well-being, and healthy sleep. While essential oils aren't intended to replace medical care, they can help create a calming environment that encourages the body to transition from stress into restoration.

One of my favorite oils is frankincense.

Its rich history dates back thousands of years and, in addition to its biblical significance, modern researchers continue exploring its traditional wellness properties.

I'm excited to share more about frankincense in my upcoming educational series, God's Medicine Cabinet, where we'll explore the fascinating connection between faith, Scripture, plants, herbs, essential oils, and whole-person wellness.

Self-Care Is an Investment, Not an Indulgence

One of the greatest lessons I've learned is that self-care isn't selfish.

It's stewardship.

As women, we often spend our lives caring for everyone else—our children, spouses, parents, coworkers, neighbors, and communities.

But eventually our own bodies begin asking for the same compassion we've been giving to others.

Healthy living isn't built on perfection.

It's built through small, consistent choices practiced over time.

A clay facial.

A relaxing foot soak.

A peaceful evening with essential oils.

These simple habits have become part of my rhythm of restoration, helping me care not only for my body but also for my mind and spirit.

🌞 Beat the Heat: Five Simple Self-Care Tips

As temperatures continue to rise this summer, here are five practical ways to support your health:

💧 Stay hydrated. Drink water consistently throughout the day, especially before you feel thirsty.

🍉 Choose water-rich foods. Fresh fruits and vegetables like watermelon, cucumbers, berries, oranges, tomatoes, and leafy greens help support hydration naturally.

🧴 Protect your skin. Wear sunscreen, seek shade during peak afternoon hours, and protect yourself from prolonged sun exposure.

👒 Dress for the weather. Choose lightweight, breathable natural fabrics like cotton and linen to help your body stay cool.

😴 Listen to your body. Fatigue during extreme heat is often your body's way of asking for rest. Slow down when needed and give yourself permission to recover.

A Personal Invitation

If today's article encouraged you, I'd love to invite you to join me for my new educational series, God's Medicine Cabinet, launching this week.

Each week we'll explore a different herb, plant, or essential oil mentioned throughout the Bible while also examining what current scientific research is teaching us about its traditional wellness uses.

We'll begin with one of Scripture's most treasured gifts—frankincense.

Whether you're interested in natural wellness, biblical history, or simply learning practical ways to care for your health, I hope you'll join me on this exciting journey.

As a health educator, my greatest desire is to empower women with knowledge that helps them restore their energy, balance their hormones, and feel their best—one healthy choice at a time.

Remember, your body has carried you through every season of life.

Treat it with the same love, grace, and compassion that you so freely give to others.

"Be still, and know that I am God." — Psalm 46:10

May you find moments of rest, renewal, and restoration this week.

Love, Health & Blessings,

Dr. Rekishia L. McMillan
Integrative Medicine Provider | Wellness Educator | Certified Social Worker
Helping Women Restore Energy, Balance Hormones & Feel Their Best

Empowering women to steward their health with faith, wisdom, and evidence-based natural strategies.