Wellness Hacks You Need to Know: Your Doctor Should Tell You This
Practical Health Tips to Empower Yourself
Hi everyone,
I want the information I share to be truly useful—something you can apply to your daily life. Integrative and preventive medicine isn’t just about knowledge; it’s about small, practical changes that add up to lasting health.
Here’s how you can start today. ⬇️
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.
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.
Freeze Your Fresh Herbs in Olive Oil
Preserve the flavor and health benefits of fresh herbs like basil, rosemary, or parsley while making your cooking faster and easier. Bonus? These herbs are packed with antioxidant and anti-inflammatory properties!
How to:
Finely chop your favorite fresh herbs.
Fill an ice cube tray with the herbs and cover them with olive oil.
Freeze, then transfer the cubes to an airtight container.
Storage time: Up to 6 months in the freezer.
Uses: Toss these cubes directly into sauces, soups, or stir-fries for a burst of flavor and health in seconds!
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.
Balance Blood Glucose With a Pinch of This
Cinnamon can balance blood glucose by reducing spikes after meals. Try adding it to coffee, oatmeal, or even desserts for a tasty and health-boosting upgrade.
Important: This is not a substitute for medical treatment. Also, Cassia cinnamon (the most common type) contains high levels of coumarin, which can be toxic to the liver in large amounts. Ceylon cinnamon is a better option as it has lower coumarin levels.
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.
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!
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.
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!
Antioxidant Tomato Sauce
Cooking tomatoes increases the bioavailability of lycopene up to 4x. Adding healthy fat, especially extra virgin olive oil, further enhances lycopene absorption.
Simmer tomatoes, extra virgin olive oil, onion, garlic, and aromatic herbs over low heat for at least an hour. The prolonged cooking and the combination of onion and garlic maximize lycopene release. You’ll know it’s ready when a thin reddish oil layer forms on the surface.
This powerhouse base works perfectly in stews, rice dishes, and pasta. Simple, healthy, and delicious!
How to Avoid Glucose Spikes (I)
My husband surprised me today with an almond cake I love. Since I practice intermittent fasting, here’s how I managed to enjoy it without guilt:
I started my day with a protein and matcha smoothie, followed by a lunch of a French-style omelette with anchovies and Parmesan, accompanied by a kale, pomegranate, and red onion salad dressed with extra virgin olive oil and umeboshi vinegar. After that meal, I allowed myself a small slice of this delicious treat. The key is balance!
Here are some practical tips to help you enjoy your favorite (and occasional) treats without causing glucose spikes:
Adding lemon or vinegar to your meals.
Mix with proteins, fats, and other carbohydrates. A study showed that even combining different sources of carbohydrates can reduce the impact on blood glucose levels. When comparing 50 grams of carbohydrates from white rice to the same amount from a mix of fruit (pear, apple, or orange) and rice, the mixed combination resulted in a lower glycemic response.
Another tip I discovered while researching for my book, Delicious Longevity: Practical, Science-Based Guide to Holistic Wellness and Lasting Health through Nutrition—one I’d never heard of before, backed by a Randomized Controlled Trial published in the Diabetes Care journal.