30 Wellness Hacks You Need to Know: Your Doctor Should Tell You This
Daily Health Habits to Boost Longevity, Gut Health & Energy
Hi everyone,
I want the information I share to be truly useful, something you can apply to your daily life.
Here’s how you can start today.
(1) Magnesium for Better Sleep
This essential nutrient supports over 300 biochemical reactions vital to your health and well-being.
Yet, 57% US citizens don’t get enough magnesium in their daily diet.
Magnesium helps relax muscles, calm the nervous system, and regulate melatonin, the sleep hormone.
A deficiency can lead to insomnia, anxiety, and restless legs—keeping you awake when you need rest.
Top magnesium-rich sources include seeds (pumpkin, chia), nuts (almonds, cashews), leafy green vegetables (spinach), legumes, and whole grains.
For extra support, magnesium L-threonate is a cutting-edge form of magnesium specifically designed to cross the blood-brain barrier efficiently.
This allows it to deliver magnesium directly to the brain, making it an exceptional option for enhancing cognitive function and supporting brain health.
🛒 This is the one I personally use and recommend.
(2) Less Salt for Your Stomach
A 2024 study in Gastric Cancer analyzed data from 470,000 adults and found a shocking link: those who frequently added salt to their meals had a 41% higher risk of stomach cancer over 11 years compared to those who rarely or never did.
Your takeaway: Opt for fresh herbs, spices, or citrus to flavor your meals. Not only will it protect your stomach, but your taste buds will thank you too.
(3) Nurture Your Gut Daily to Slow Down Aging
The way you age isn’t just written in your genes—your gut plays a major role.
In 2024, researchers confirmed a direct link between gut dysbiosis and aging. This means your microbiota doesn’t just influence digestion or mood—it actively shapes how fast you age. An imbalanced gut speeds up aging, while a nourished microbiome supports longevity.
In this newsletter, we’ll dive into the best foods and habits to support your microbiota, helping you age better from the inside out.
(4) Anti-Inflammation
While turmeric is a well-known anti-inflammatory superfood, its star compound, curcumin, struggles with low bioavailability. But don’t worry—there’s a simple solution!
Boost absorption by combining turmeric with:
Black pepper
Healthy fats
Try this: A red lentil curry with coconut milk, coconut oil, and brown rice—a comforting, complete protein meal that fights inflammation.
(5) Move or Compress
How many hours a day do you spend sitting? We live in a sedentary world, spending more time in a chair than in motion.
Prolonged inactivity can lead to:
Varicose veins – swollen veins from blood pooling.
Superficial vein thrombosis (SVT) – clots in surface veins, often linked to varicose veins.
Deep vein thrombosis (DVT) – more serious clots in deep veins, which can cause dangerous complications.
Easy fix:
Move every 1–2 hours. Stand, stretch, walk.
If your legs feel heavy or swollen, compression socks can boost circulation—just like flight attendants do.
(6) Less Sugar for Your Bones
Sugary drinks are a major source of added sugar in today’s diet—and their impact goes beyond weight gain.
A recent meta-analysis examined 124,691 healthy adults to explore the link between sugary beverages, like sodas and sweetened coffee, and bone mineral density. The results were clear: Higher sugary drink consumption was significantly associated with lower bone density.
This decline increases the risk of fractures and osteoporosis, especially in postmenopausal women and older adults.
(7) Avoid Drinking All Your Daily Water During Meals
Your stomach is like a volcano—its gastric juices (the "lava") break down food for digestion. But if you drink too much water during meals, you dilute this lava, slowing digestion and causing discomfort.
Sip water throughout the day instead of chugging it with meals. This keeps digestion strong and your stomach working efficiently!
(8) Let Garlic Rest for 10 Minutes
Garlic is an easily accessible superfood, and there’s a simple trick to maximize its benefits.
Crush or chop garlic and let it rest for at least 10 minutes before cooking. This time allows the enzyme alliinase to convert alliin into allicin, the compound responsible for garlic’s potent antioxidant and anti-inflammatory effects.
Since heat destroys some allicin, it’s best to avoid cooking it at high temperatures.
(9) Collagen Shots
Collagen is your body’s glue and most abundant protein: It supports youthful skin, strong bones, and flexible joints. But after age 25, collagen production declines, leading to aging signs like reduced skin elasticity and weaker connective tissues.
Natural boost: Bone broth is a collagen powerhouse, extracted from animal bones and connective tissues.
Difficult to incorporate it into your daily routine? Take a small "shot" of bone broth before meals. It’s easy and quick!