Seven ancestral healing herbs with scientific evidence

Medicinal plants of pre-Hispanic origin

Pre-Hispanic herbalism is a bridge between culture and pharmacology. Each plant holds secrets passed down for generations and contains active compounds that modern science has confirmed. They are accessible, economical remedies and part of the culture of indigenous peoples.

Mexican Bird of Paradise

• Benefits: Relieves cough and fever, with expectorant and antipyretic action.

• How to use: Infusion of flowers, taken as water three times a day, alone or combined with skunk, mullein or bougainvillea.

• Caution: In high doses it can be toxic.

Bearberry

• Benefits: Natural diuretic, useful against stones and urinary problems.

• How to use: Infusion of leaves, root or whole plant, sweetened to taste, taken on an empty stomach as water of time.

• Caution: Avoid excess due to possible toxicity.

Mexican mullein

• Benefits: Antitussive, anti-inflammatory and analgesic.

• How to use: Infusion of leaves for coughs and bronchitis; also poultices for skin problems.

• Caution: It can irritate the eyes if handled carelessly.

Mimosa tenuiflora (Tepezcohuite)

• Benefits: Healing and antimicrobial, with clinical evidence in Mexico.

• How to use: Boiled bark, applied warm to wash wounds and burns several times a day.

• Caution: External use; not recommended ingest.

Annatto (Achiote)

• Benefits: Antioxidant and anti-inflammatory; useful against fever, rash and digestive problems.

• How to use: Oral seed tea, leaf-infused baths, poultices on feet or hands.

• Caution: Moderate consumption; its potential as a safe natural colorant is studied.

Skunk weed or Wormseed (Epazote)

• Benefits: Powerful anthelmintic thanks to ascaridol.

• How to use: Light infusion of leaves for intestinal parasites; never concentrated.

• Caution: Concentrated teas can damage the liver and nervous system.

Rue

• Benefits: Spasmolytic, anti-inflammatory and antimicrobial.

• How to use: Light infusion for menstrual and digestive pains; postpartum baths in traditional communities.

• Caution: Contraindicated in pregnancy due to risk of miscarriage.

These seven plants — Mexican Bird of Paradise, Bearberry, Mexican mullein, Mimosa tenuiflora, Annatto, Skunk weed or Wormseed and Rue — are a mosaic of Mexican herbalism. Its uses range from respiratory and digestive to gyneco-obstetric and emotional. Tradition reminds us of its value, and science confirms its active compounds. They are part of our living memory and a reminder that nature is still our first pharmacy.

NOTE: The content provided on this website is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always seek the approval and advice of your physician or other qualified health care provider before taking any herb or dietary supplement.

Artificial Intelligence and the Future of Conscious Health

How to Filter Health Information in the Age of Excess

We live surrounded by miracle advice: social media, blogs, influencers, TikTok… everyone has the magic recipe. From drinking lemon water at 3:33 a.m. because it “raises your vibrations,” to impossible diets. And of course, we’ve all fallen for some fad. The problem is that so much information overwhelms us, and when we see that it doesn’t work, we lose faith in what actually has real backing.

AI as a Compass

Artificial intelligence can help you distinguish between science and fiction. There are apps that analyze studies and detect fake news. But be careful: AI doesn’t replace your judgment or your knowledge. It’s a tool, not an oracle.

The Myth of “Superfoods”

Classic example: açai. Instagram portrays it as a fountain of youth, but in reality, it’s a nutritious fruit, not magic. The term “superfood” is more marketing than science.

Influencer vs. Reliable Source

Typical influencer: advice without studies or Credentials.

Reliable sources: universities, hospitals, scientific journals, with verifiable references.

If someone says that prickly pear juice cures diabetes, look for evidence from institutions like the WHO or the ADA, not just on Google. This also applies to your pets.

Many apps recommend diets for dogs and cats. Some are helpful, others just sell "premium" kibble with trendy labels. It's better to prepare homemade food: you save money and provide real nutrition.

Practical Strategies

• The three-source rule: Before believing a health claim, look for at least three reliable sources to back it up (for example, the National Autonomous University of Mexico (UNAM) or another prestigious institution or organization, the Ministry of Health, or a recognized hospital). If only an influencer says it, be suspicious.
• The cultural filter: Take advantage of age-old wisdom and listen to your gut feeling. If your grandmother never heard of the "imported green superfood," but did hear about prickly pear cactus and beans, the latter probably has more historical and nutritional backing.
• The test of time: What's trendy tends to fade quickly, what's scientific endures. Ask yourself: Is this health advice still valid after 5 years? If not, it will probably be forgotten.
• Technology with awareness: Use health apps, but with discernment. They are tools, not oracles. If an app tells you that "you are dehydrated," compare it with the basics: Are you thirsty? Is your urine clear? Have you drunk water?
• The family committee: Turn the search for information into a Teamwork. Have each family member bring a piece of information about a health topic and together decide which is most supported. This way everyone learns and no one falls for fake news on their own.

Common sense: If the advice sounds more like a magic ritual than science, it probably is. AI can help you filter, but your judgment is still the best tool.

Earth Day

Sowing Awareness, Harvesting Health

Every April 22 we celebrate Earth Day, an international date that reminds us of the importance of caring for the planet, protecting the environment and preserving biodiversity. The first celebration was in 1970 in the United States, promoted by Senator Gaylord Nelson, and today the UN recognizes it as International Mother Earth Day.

Beyond the commemoration, this day invites us to reflect on concrete actions that we can take in our daily lives. Two of them are fundamental: cultivating family gardens and eliminating waste through recycling and conscious consumption.

Family Vegetable Gardens

Food production based on intensive livestock farming consumes enormous amounts of water, causes deforestation and generates methane, a greenhouse gas much more potent than CO₂. Faced with this unsustainable model, home gardens offer a practical and ecological alternative: they produce fresh food, reduce the carbon footprint and strengthen food sovereignty.

Key Benefits:

1. Concrete action: Every home-grown tomato means less transportation, less packing, and less pollution.

2. Cultural rescue: the “three sisters” method of planting corn, beans and squash together in mounds was a sustainable technique used by Native Americans.

3. Environmental education: sowing as a family teaches respect for nature and encourages healthy habits.

4. Health and sovereignty: ensures fresh, chemical-free food, and promotes a plant-based diet.

How to get started:

1. Use small pots with tomato, pumpkin or squash.

2. Make homemade compost with leftover fruits and vegetables.

3. Water with reused water, such as food rinse.

4. Try hydroponics if you're short on space: save up to 95% water.

Sowing a seed is more than an agricultural act: it is a symbol of hope and commitment to the planet. Discover delicious and nutritious recipes while eating consciously, without sacrifices.

Recycling and waste disposal

The average American generates approximately 4.9 pounds (about 2.2 kg) of municipal solid waste per person per day, according to the Environmental Protection Agency (EPA). Total US garbage generation amounts to over 292 million tons annually, while 75% of it is considered recyclable, only about 30% is recycled and about 62% going to landfills. That makes the United States one of the highest waste producer per person globally.

Plastic is the worst example: omnipresent in packaging and wrapping, it is produced in excess and very little is recycled. Gone are the paper cones and bulk sales; today almost everything is wrapped in bags, nets or plastic baskets.

Practical tips to reduce waste:

1. Buy in bulk and bring your own cloth bags.

2. Reuse glass jars for spices and food scraps.

3. Make broth with clean vegetable peels.

4. Plan menus with local and seasonal ingredients.

5. Chew slowly and enjoy traditional foods such as purslane, corn, and leafy greens.

6. Dedicate a day to preparing food for the week and get your family involved.

7. It includes homemade ferments such as tempeh, pickles or vegetable yogurt.

8. Reuse textiles: clothes, scraps, bedspreads.

9. Look for industrial recycling initiatives in your community.

Sustainability is not about inventing new things, it is about remembering what our ancestors were already doing.

Spiritual and ecological reflection

A garden with fruits and vegetables is a sustainable and peaceful option compared to raising animals for self-consumption, which requires enormous resources and generates pollution. Planting plants to feed ourselves directly strengthens ecology and self-sufficiency, while sacrificing animals contradicts the principles of sustainability.

From a spiritual perspective, respecting animal life is respecting our own. Philosophers such as Pythagoras and Tolstoy associated animal abuse with violence and war. Modern studies even show that communities with slaughterhouses have higher violent crime rates.

All beings share the same vital spark: harming an animal lowers our vibration and generates karma. Compassion should not be limited to pets, but should extend to cows, pigs, and fish. For Pythagoras, this respect was a necessary step for the human soul to reach higher levels of consciousness.

Let's take care of the planet EVERY day of the year

Earth Day reminds us that harmony with nature is critical for the future. Planting a vegetable garden at home and reducing waste are simple, accessible, and profoundly transformative actions.

In honor of this day, he rescues an ancestral practice: plant something, prepare a seasonal food or reuse a jar. Because taking care of the planet is also taking care of our conscience.

The Secret Language of Foods

Each food keeps a clue about the organ it cares for, guess which one?

The so-called theory of signatures born in ancient Greece is based on the premise "as above, so below" or on morphological correspondence. Although this theory has been superseded by modern pharmacology, it is curious to note that many fruits and vegetables provide specific nutrients to organs of the body whose shape is similar.

Walnut - looks like a small brain with its symmetrical hemispheres and folds. It contains omega-3 fatty acids, essential for communication between neurons and supports brain function. Walnuts help produce many neurotransmitters and reduce brain inflammation. They provide vitamin E and polyphenols, antioxidants that protect against cognitive decline and are an excellent source of protein and healthy fats.

Carrot - sliced resembles an eye: the pupil and the lines radiating like irises. Its beta-carotenes are converted into vitamin A, essential for rhodopsin, which allows you to see in low light. It also has vitamin C, flavonoids, and antioxidant phytochemicals. Carrots help prevent cataracts and macular degeneration. Eat raw or steamed.

Red tomato - its cavities remind us of the heart. Lycopene is an antioxidant carotenoid that reduces the oxidation of LDL cholesterol, preventing the formation of plaques in the arteries. Studies indicate that it decreases the risk of cancer and may help protect against the effects of UV rays. Its consumption is associated with a lower risk of heart attacks and better cardiovascular health. It is very versatile and easy to incorporate into the diet.

Kidney bean - looks like a kidney. Its soluble fiber regulates the absorption of glucose and cholesterol, reducing the burden on the kidneys. It provides magnesium, potassium and molybdenum (essential for detoxifying sulfites from preservatives). Excellent source of vegetable protein.

Sweet potato - shaped like the pancreas, its beta-carotenes act as antioxidants that protect pancreatic cells from damage due to cancer or aging. It contains fiber, which regulates glucose absorption, preventing sugar spikes and reducing the load on this organ. Excellent food for people and their dogs.

Mushroom - cut lengthwise the arch of the mushroom resembles the pinna. Mushrooms have been shown to be an important source of vitamin D, which regulates the metabolism of calcium and phosphorus, essential for the bones of the ear. A lack of vitamin D is associated with hearing loss and bone fragility.

Celery – the bone structure of the foot, with its long, fibrous bones and cartilage, resembles a celery stalk. It contains silicon, important for connective tissue (skin, cartilage and tendons), participates in collagen synthesis and bone mineralization. It has vitamin K, which activates osteocalcin, a protein that binds calcium.

Ginger - with its twisted shape, it evokes the stomach. Due to its anti-inflammatory and antiemetic properties, it relieves nausea, promotes digestion, stimulates gastric motility and is a natural ally for the digestive system. If you have arthritis, make an infusion with turmeric to help reduce inflammation. Tip: improve the absorption of turmeric by adding a pinch of black pepper.

Eggplant - is associated with the male reproductive organs. It is rich in antioxidants that protect cell membranes and phenolic compounds that improve circulation, including that which reaches the reproductive organs. Source of vitamin B6, which regulates sex hormone levels. Animal studies suggest that it may protect the testicles from oxidative damage and improve sperm quality.

Ginseng - root similar to the human body. It improves immune response, stress and reduces fatigue. Studies suggest benefits in cognitive function, metabolism, glucose regulation, and physical endurance. Do not exceed 2 g/day for less than three months. Not suitable in pregnancy, breastfeeding, children, immunocompromised individuals or individuals with heart disorders, or estrogen-sensitive cancers, or before surgery. It may interact with drugs, ask your doctor before taking.

Grapes - similar to pulmonary alveoli. They contain resveratrol and proanthocyanidins, antioxidants that protect lung tissue and strengthen microcirculation. They are studied in the prevention of lung cancer and asthma. Dark grapes, with a higher concentration of antioxidants, offer cardiovascular and memory benefits. The green ones stand out for their fiber and vit content. K. Without the risks of alcohol, they are a better choice than wine.

Avocado - with its oval shape, reminiscent of the uterus. It is rich in folates, vitamin B9 essential for DNA synthesis and cell division. During pregnancy, folate prevents neural tube defects in the fetus and reduces the risk of cervical dysplasia. This fruit provides multiple benefits, it is good for the skin, hair, eyes and needs no cooking.

Banana - its curve, imitates a smile. Beyond the metaphor, it contains tryptophan, an amino acid that converts to serotonin, the neurotransmitter that regulates mood, sleep, and appetite. Its potassium helps control blood pressure and muscle function. It's cheap, satiating and easy to take everywhere.

The doctrine of signatures confirms that many of these foods contain substances with real and measurable effects on the body. Behind the colors and shapes of fruits and vegetables are molecules working hard for you.

Give your body the fuel it was created for. By eating highly processed foods, your body works much more to digest compounds that don't exist in nature. The plant-based diet helps improve your health, weight, appearance, and energy, as there is a correlation between natural foods and every organ in the body. Try a conscious diet, without sacrifices, for your benefit, that of the animals and the planet.

Dishes that honor tradition with flavor and well-being

Practical Lent recipes that are delicious and easy

Try these three practical and delicious recipes to accompany Lent. They are also ideal for breaking the fast and, even if you have not fasted, they nourish, respect life, tradition and have a festive tone. Enjoy them as a family, the kids love them! They are prepared in 3 or 4 steps and are simple and easy.

Cocktail or ceviche, but fishless. As Easter is intended to omit meat, many opt for fish and seafood. Unfortunately, the seas are heavily polluted with heavy metals and other toxic substances, and to slow down the depletion of oceans and rivers resulting from overfishing and animal suffering, it is better for your health and that of the planet to replace protein with the ingredient of your choice:

• Heart of palm: provides a fibrous texture, absorbs flavors well, gives a fine and elegant touch (higher cost). It contains potassium and iron.
• Jicama: crunchy and fresh, requires more maceration time to absorb juice, cheaper version where it is in season. Rich in vitamin C.
• Mushrooms: Steam them to soften them without them being fully cooked so that they absorb more flavor and maintain their meaty texture. Provides selenium, potassium and antioxidants,

Vegan version

Ingredients:

2 cups of the chosen substitute cut to taste

1 cup diced tomato

1/2 cup chopped onion

1/3 cup orange soda*

1/2 cup chopped fresh cilantro

1 large lemon, juiced

1 large avocado, sliced

1 serrano pepper/jalapeño, chopped (optional)

Salt and pepper

Tomato sauce /ketchup to taste

Note: If you want to give it a coastal flavor, add some seaweed.

Procedure:

Marinate the protein in lemon juice and orange soda for 15–20 min.

Mix with tomato, onion, chili and cilantro. Adjust salt and pepper.

Garnish with avocado.

Serve with ketchup and crackers or tostadas.

*This is the secret of street stalls, but if you prefer skip it or use natural juice.

Capirotada, a traditional Lenten dessert that arrived in New Spain more than five centuries ago. In Mexico it was transformed into a delicious dessert. It is very practical and economical when using hard bobbins.

Ingredients:

4 - 5 hard-sliced bolillos toasted in the oven or a skillet

1 litre of water

500 g piloncillo

3 nails

1 cinnamon stick

Peel of 1 orange

1/2 cup pasitas

1/2 cup roasted peanuts

1/2 cup shredded coconut (optional)

Procedure:

Make the piloncillo honey by simmering with the water, cinnamon, cloves, and orange peel until dissolved.

Place layers of toast in a baking dish, add raisins and peanuts.

Strain the piloncillo honey and cover all the bread with it.

Garnish with shredded coconut.

Note: In some regions of Mexico they add pieces of pineapple or guava.

Bishop's Water, dates from the sixteenth century and evokes the passion of Christ. It was served in houses with altars of Our Lady of Sorrows. Visitors would ask "Did the virgin cry?" and if the answer was yes, they would go in to pray and be offered a glass. It is also known as Lenten water, Blood of Christ or The Virgin´s Tears.

Ingredients:

1 litre of water

2 oranges, peeled, sliced, quartered and seeded

2 medium betabeles

2 lettuce leaves, finely chopped

1 banana, sliced

1 cup diced strawberries and/or apples

Muscovado sugar or piloncillo (to taste)

1 lemon, squeezed

1/4 cup peanuts (optional)

Procedure:

Cook the beets in 1/2 cup of water to form a syrup

Peel them when they cool slightly and pour in the rest of the water

Add lettuce and fruit

Sweetens to taste (piloncillo may take time to dissolve in water)

Note: Serve with peanuts and use a spoon to scoop up the fruit.

You don't have to wait for Lent to enjoy these dishes. Try them and include them in your menu on any date.

Enjoy!

Are you sure you won't get diabetes?

Scientific evidence reveals the foods that increase your risk.

Diabetes affects 590 million adults worldwide (11.1% of the population aged 20–79), and more than 90% of cases are type 2 diabetes. This chronic disease is marked by high blood sugar levels because the body doesn’t produce enough insulin or doesn’t use it properly. Without proper control, it can lead to blindness, kidney failure, amputations, and other serious complications.

Treatment involves medications such as metformin or ozempic, bariatric surgery in cases of severe obesity, and — most importantly — lifestyle changes: exercise, weight loss, and healthier eating habits.

Risk factors

• Modifiable: excess weight (especially abdominal fat), alcohol and tobacco use, lack of exercise, and diets high in ultra‑processed foods.

• Non‑modifiable: genetics and a history of gestational diabetes.

The role of red and processed meat

Red meat (beef, pork, goat, venison) provides complete protein, iron, and B vitamins, but it also increases the risk of type 2 diabetes through:

• Oxidative stress from excess iron.

• Chronic inflammation, which disrupts insulin signaling.

• Lipotoxicity from saturated fats and cholesterol.

• Toxic compounds formed when cooked at high temperatures.

Processed meats (sausages, ham, bacon, deli meats) add further risks: nitrites, nitrates, sodium, and other additives. The WHO classifies them as carcinogenic.

The role of chicken

Although red meat has the strongest link, studies show that eating 100 g of poultry daily increases type 2 diabetes risk by about 8%.

• Cooking methods: frying, grilling, or roasting at high heat produces harmful compounds (AGEs and heterocyclic amines) that trigger inflammation and insulin resistance.

• Excess calories: even though poultry is lean, high intake often correlates with overall calorie surplus and weight gain — the number one risk factor.

• Hidden fats and additives: chicken skin is rich in saturated fat, and processed versions (nuggets, deli turkey) contain sodium and preservatives similar to red meat.

Safer alternatives

Research shows that replacing meat with legumes, nuts, and whole grains reduces diabetes risk by up to 25%. Examples include lentils, chickpeas, beans, almonds, peanuts, sunflower seeds, quinoa, and millet.

Soy protein, for instance, provides all essential amino acids — just like meat — but without the saturated fat. Buying local, seasonal, and bulk plant foods can also be more affordable than relying on meat or processed products.

Prevention is in your hands

The same dietary changes recommended for people with diabetes also help prevent it in the first place. A plant‑based approach is not only delicious, sustainable, and healing, but it can also save you years of medication, doctor visits, and suffering.

If you would like the Guide to Managing Glucose with Little or No Medication, email HealThroughPlants@gmail.com to request it free in PDF format. To learn how to prepare your favorite dishes in healthy versions, visit the homepage to schedule a free personalized consultation for guidance and support every step of the way.

Your reset button is called fasting 

Easter is a great opportunity to try it!

Fasting is an ancient practice that works like a “reset button” for both body and mind. Beyond weight loss, it is a powerful tool to improve health, gain clarity, and reconnect with what truly matters.

Benefits of Fasting

• Improves metabolism and regulates blood sugar.
• Controls excess weight and reduces fat.
• Lowers inflammation and blood pressure.
• Regenerates cells and strengthens immunity.
• Boosts mental clarity and energy.
• It’s also economical, saving time, money, and effort.

How about giving your body a break and starting fresh, like when your computer or cell phone freezes and you press the reset button?

Spiritual Origins

Fasting is mentioned in sacred texts like the Bible, the Qur’an, and the Upanishads, and practiced by pre-Columbian cultures and Native American tribes. Across traditions, fasting is seen as a path to purification, gratitude, and spiritual connection.

Although each religion has its own rules and schedules, fasting shares a common purpose: purification, gratitude, and spiritual connection. By experiencing lack, one learns to value abundance. It is a reminder that the soul, reflection, and faith are more important than physical needs.

The Science of Fasting

When fasting, the body switches fuel sources: from glucose to fat. This activates autophagy, a cellular recycling process that removes damaged components and protects tissues. Fasting also regulates hormones such as insulin and leptin, which influence hunger and metabolism.

Types of Fasting

·Intermittent Fasting, can be daily or weekly, but is more of a lifestyle choice. It involves restricting food intake to specific times of day or days of the week. Continue to drink water throughout the day to promote elimination, prevent constipation.

Variations:

• 16:8: Fast for 16 hours, leaving you with an 8-hour eating window. You'll see better results if you also follow a plant-based protein diet. It's easier to do by skipping dinner or breakfast, as it includes sleep.
• 12:12: Fast for 12 hours, followed by a 12-hour eating window. This is ideal for beginners. You can start at 7 AM and finish at 7 PM.
• OMAD (One Meal A Day): Eat only one meal a day, whichever is most convenient for you, often breakfast.
• 5:2: Consume normal calories 5 days a week and drastically reduce your calorie intake (by 500-600 calories) on the other 2 non-consecutive days. It helps improve insulin sensitivity and promotes weight loss.
• Alternate-day fasting involves alternating one or more days of fasting during the week, consuming 25% of daily calories.

Prolonged fasting involves omitting food for 24 to 72 hours. This activates autophagy (where, in the absence of glucose, fat is burned for energy). Extreme fasting should be avoided to prevent the risk of malnutrition. Studies reveal that the highest level of autophagy and cell renewal occurs around 48 hours of fasting.

• Therapeutic or clinical fasting involves medical assistance and lasts more than 4 days. It is a specialized treatment (such as the Buchinger technique). It is used in cases of chronic or metabolic diseases under medical supervision.
• Lunar Fasting: EkadashiIn Hindu tradition, Ekadashi is observed on the 11th day after the full moon and the new moon. It lasts between 24 and 36 hours. A light vegetarian meal is taken before and after. It is best practiced during the waning moon, when the body is more inclined to release and eliminate.

There are other classifications based on food intake, restricting specific foods such as meat or dairy, which are used in religious contexts. There is also water fasting, where only water is allowed, and dry fasting, with abstinence from both liquids and solids and finally, pseudo-fasting (Fasting Mimicking Diet), which is more of a low-calorie, low-protein diet that "tricks" the body. Proper supervision is required for this type of diet.

Precautions

During fasting, water, black coffee, and unsweetened herbal teas are allowed. It is not suitable for babies, pregnant women, the elderly, or people with diabetes or eating disorders without medical guidance.

Fasting is inherently vegan

If you look closely, neither fasting type includes meat or dairy. Have you noticed that both from a scientific perspective, aimed at improving health, and from a religious one, which seeks simplicity, humility, and nowadays, avoiding the sacrifice of sentient beings, meat is considered intoxicating and contrary to purification?

Conclusion

This Easter and always, let's remember that beyond weight loss, fasting is an invitation to pause, to give our bodies and minds a break. Fasting helps many people reconnect with their bodies. It's a path to clarity, lightness, and awareness. As you've seen, fasting is a great tool for mindful eating, without sacrifices.

Heal, Save, and Delight

Easy Homemade Recipes for Your Fur Kids

Did you know that what our dogs eat can be just as ethical and healthy as what we choose for ourselves? Today we are going to talk about how a vegan diet for dogs can be safe, practical and consistent with our values.

What's really in the "meat" of many commercial pet foods?

Under the label of "meat" may be hidden low-quality by-products, dangerous contaminants, or undeclared ingredients. Here are some of the most documented risks:

Toxic substances

Aflatoxins: toxins from molds in cheap cereals. They can cause serious liver damage and have led to mass recalls in the U.S.

Melamine: Fraudulently added in 2007 to simulate protein. It generated kidney failure in thousands of pets and a worldwide recall.

Heavy metals: lead, mercury or arsenic detected in foods with ingredients unfit for human consumption.

Bacterial contamination

Salmonella: affects both animals and humans who handle food.

Listeria: can cause serious infections in pets and risk to people.

Nutritional problems

Nutrient imbalance: deficiencies such as lack of taurine, related to cardiomyopathies in dogs.

Poorly dosed vitamins and minerals: both excess and deficiency are harmful. Example: A batch in New Zealand with little thiamine caused neurological problems in cats.

Undeclared ingredients

Hidden proteins: substitution of "chicken" for other meats, with risk for allergic pets.

Horse meat: scandal in Europe for not declaring it on labels.

Low-quality animal by-products

Excessive use of feathers, beaks or hooves, with little nutritional value.

Poor quality meat meal, even from sick animals.

Given this, many people decide, either out of their own conviction, for the health of their dogs or for economy, to give their pets homemade food. You don't need to be a great chef to cook some vegetables and legumes and mix them in a container. If you can, get your dog used to it from puppyhood. They usually prefer fresh food, which is not only delicious but also nutritious.

Recommended homemade ingredients that provide adequate nutrition

Whole grains: rice, oats, amaranth.

Local legumes: black beans, lentils, chickpeas.

Accessible vegetables: sweet potato, pumpkin, carrot, broccoli.

Superfoods: chia, amaranth, turmeric, blueberries.

Essential nutrients to include

Use the recommended amounts on the labels or ask your doctor.

Taurine: it is not in plants, it is added as a vegan synthetic supplement.

L-Carnitine: the body synthesizes it from lysine and methionine (legumes, seeds, cereals), but in dogs it is advisable to supplement.

Vitamin B12: Bacterial only, obtained from supplements or fortified nutritional yeast.

Digestive enzymes: papaya (papain), pineapple (bromelain), mango and banana (amylases), miso and ginger (fermentative enzymes).

Easy recipes (use organic versions when you can):

Sweet Potato and Lentil Stew: cooked sweet potato, lentils, grated carrot, flaxseed oil, taurine supplement, and B12.

Brown rice with chickpeas and broccoli: simple, nutritious, with fortified nutritional yeast.

Tofu or soy (STP or VTP) with pumpkin and quinoa: complete vegetable protein, with L-carnitine supplementation. (Just hydrate the soy)

Add papaya or fresh pineapple as a dessert for digestive enzymes.

Precautions and monitoring

Forbidden foods: chocolate, onion, garlic, grapes, raisins, avocado, macadamia nut, xylitol.

Introduce the diet gradually over 10 days.

Monitors energy, coat, and digestion.

Remember: every dog is unique, some thrive better than others on a vegan diet.

The amount of food and nutrients depends on her size, age, activity level, and reproductive status (for example, if she is female and pregnant). Consult your veterinarian, especially if your pet has a medical condition.

Practical recommendations

Frequency: two meals a day (breakfast and lunch) and take him for a walk.

Avoid overfeeding: obesity can reduce your dog's life expectancy by up to 20%.

Rewards: no more than two a day or 10% of your caloric intake.

In training, use tiny treats or part of your daily ration.

Opt for natural snacks: seedless apple chunks, carrots, or blueberries (crushed for small dogs or frozen as "ice cream" on hot days).

Recommended portions of homemade food

*1 cup ≈ 120 g of cooked homemade food (mixture of legumes, cereals and vegetables).

Recommended nutrient distribution:

40–50% complex carbohydrates (brown rice, oatmeal, sweet potato).

30–40% vegetable proteins (lentils, chickpeas, tofu, quinoa).

10–15% assorted vegetables (broccoli, carrots, pumpkin).

5–10% healthy fats (flaxseed oil, chia seeds, algae).

Supplements: taurine, L-carnitine, vitamin B12. Use recommended doses.

Source: Adapted from the WSAVA Global Nutrition Guidelines.

Despite belief to the contrary, dogs can thrive by eating plants and also avoid countless risks of diseases and allergies. It also helps prevent obesity and manage chronic diseases, including diabetes. A canine vegan diet is possible, ethical and healthy if it is well planned.

Look for good quality vegan brands or prepare their food yourself along with your own, all you have to do is cook, add supplements and stir. It's a good idea to make batches of 5-7 days to have enough for the week

Try it: your dog will love your food and will live healthier and happier!

All animals, not just dogs, deserve compassion and respect. Eating a conscious diet, without sacrifices will help us prevent and reduce the risk of diseases in both people and pets and together, heal the planet.
 

Do you follow a healthy diet, but lack energy? While a well-planned vegan diet is powerful, there are nutrients that are tricky to get from plants alone. Let's explore the seven essential nutrients that help you thrive and unleash your vital energy through conscious eating, without sacrifices.

Vitamin B12

Function: Supports red blood cell formation, DNA synthesis, and nerve health. Deficiency can cause fatigue, anemia, and neurological damage.

Recommended intake: Adults need about 2.4 mcg/day. Supplements often provide 25–100 mcg daily or 1,000 mcg weekly for reliable absorption.

Vegan sources: Fortified plant milks, nutritional yeast, cereals. Supplements are the most reliable.

Tip: Choose methylcobalamin or cyanocobalamin forms; consistency is key.

Vitamin D

Function: Regulates calcium and phosphorus absorption, crucial for bone health and immunity.

Recommended intake: 600 IU (15 mcg/day) for adults; 800 IU (20 mcg/day) for those over 70.

Vegan sources: Sunlight exposure, UV-exposed mushrooms, fortified plant milks, fortified juices.

Tip: Consider vegan D2 or algae-based D3 supplements, especially in winter or if sun exposure is limited.

Omega-3 Fatty Acids (ALA, EPA, DHA)

Function: Supports brain, heart, eye, and mood health.

Recommended intake: 250–500 mg/day of combined EPA + DHA; vegans should supplement with algae oil.

Vegan sources: Flaxseeds, chia seeds, walnuts (ALA). Algae oil supplements for DHA/EPA.

Tip: Blend daily ground flax or chia into smoothies, but add algae oil capsules for complete coverage.

Iron

Function: Essential for oxygen transport and energy. Plant iron (non-heme) is less bioavailable.

Recommended intake: Women 19–50: 18 mg/day; men: 8 mg/day.

Vegan sources: Lentils, beans, tofu, spinach, pumpkin seeds.

Tip: Pair iron-rich foods with vitamin C (like citrus) to boost absorption. Supplements may be needed for menstruating women.

Calcium

Function: Builds strong bones and teeth, supports muscle function.

Recommended intake: Adults: 1,000 mg/day; women over 50 and men over 70: 1,200 mg/day.

Vegan sources: Fortified plant milks, tofu set with calcium, broccoli, kale.

Tip: If diet falls short, consider calcium citrate or carbonate supplements.

Iodine

Function: Critical for thyroid hormone production.

Recommended intake: 150 mcg/day for adults.

Vegan sources: Iodized salt, seaweed (but amounts vary widely).

Tip: Use iodized salt moderately; consider supplements if avoiding salt.

Zinc

Function: Supports immunity, wound healing, and DNA synthesis.

Recommended intake: Women: 8 mg/day; men: 11 mg/day.

Vegan sources: Pumpkin seeds, legumes, whole grains.

Tip: Phytates in plants reduce absorption—soaking or sprouting grains/legumes helps.

Practical Guidance

Quality matters: Look for third-party tested supplements.

Routine tips: Keep supplements visible, pair with meals, or set reminders.

Personalization: Needs vary—pregnancy, menopause, or medical conditions may require adjustments.

Supplements aren’t crutches—they’re allies. Think of them as the backup dancers supporting the star: your whole-food, plant-based diet. Audit your nutrition, consult a professional, and choose wisely. Your plant-based journey should feel vibrant, not restrictive. With the right support, you will thrive.

Colorectal Cancer Treatment

Feeding strategies that make a difference before, during and after treatment

Every year, more than 145,000 adults in the United States are diagnosed with colorectal cancer. The good news is that science shows how nutrition and lifestyle can make a real difference—before, during, and after treatment.

Before Treatment: Nourish to Prevent

The World Health Organization has classified processed meats—like bacon, sausages, and deli meats—as proven carcinogens. Even a small daily portion increases risk by 18%.

On the other hand, research from the Physician Committee for Responsible Medicine shows that people following a plant-based diet have a 22% lower risk of developing colorectal cancer. Why? Because a balanced gut microbiota protects the colon, while imbalance (dysbiosis) promotes inflammation, carcinogenic compounds, and tumor growth.

• Excess processed meat, low fiber intake, or antibiotics can trigger harmful metabolites that cause chronic inflammation.
• Changes in gut bacteria affect DNA repair and immune regulation.
• Plant-rich diets increase microbiota diversity, lowering the risk of polyps and cancer.

Fiber also speeds up intestinal transit, reducing contact between harmful substances and the colon lining. Those who consume more than 30 different plant-based fiber sources per week have a more diverse, protective microbiota.

Five Keys to Prevention

1. Eat a whole-food, plant-based diet.
2. Maintain a healthy weight.
3. Stay active—walking is one of the best exercises.
4. Avoid alcohol; experts agree there is no “safe” amount.
5. Get screened: colonoscopy is recommended between ages 45–50, then every 10 years if normal.

During Treatment: Eat to Endure

Cancer therapy often brings tough symptoms: loss of appetite, nausea, diarrhea, constipation, dry mouth, or taste changes. The National Cancer Institute recommends soft, easy-to-digest, nutrient-rich foods. In a plant-based diet, this means rice, oatmeal, bananas, squash, light soups, and soft fruits.

• Stay hydrated with water or unsweetened herbal teas.
• Eat small, frequent meals to maintain energy.

Download the free PDF Foods That Help Before, During, and After Cancer Treatment for strategies to manage 12 common symptoms.

After Treatment: Strengthen to Prevent Recurrence

Once treatment is over, nutrition remains key to avoiding relapse. A vegan diet rich in whole grains, legumes, fruits, and vegetables strengthens the immune system and supports a protective microbiota.

A study published in the Journal of Gastrointestinal Oncology (Zheng et al., 2022) found that intermittent fasting and the fasting-mimicking diet (FMD) help regulate metabolism and may reduce recurrence risk.

• Fasting alters energy metabolism and can inhibit cancer cell growth.
• FMD, low in calories and protein but rich in micronutrients, mimics fasting benefits without its challenges.
• Early clinical trials show promise, though research is still exploratory.

The evidence is clear: every meal is an opportunity to strengthen your body against cancer. A vegan diet, combined with physical activity, healthy weight, early detection, and strategies like fasting, can make a powerful difference for your health today and tomorrow.

Viral resurgence, animal revenge

Diseases that reemerge

This winter, health authorities are facing a disturbing scenario: diseases that we thought had been eradicated are reemerging, new zoonoses, that is, microorganisms that pass from animals to humans, and active pests such as screwworms, threaten both fauna and humans. Influenza and post-COVID persist, measles and the Nipah virus threaten to spread. We must prevent the conditions that cause infections instead of medicating, treating and killing sick animals or their vectors.

Find out why these infections are returning, what their consequences are, and how we can protect ourselves with real and sustainable solutions.

Diseases that reemerge

• Screwworm: More than 14,500 cases to date in fauna in 14 affected states, mainly in southern and southeastern Mexico, a latent threat capable of affecting humans.
• Measles: Mexico reports active transmission in 2026, mainly in children aged 1-4 years with 1,097 cases to date and thousands more in North America.
• Seasonal influenza: more than 2,300 confirmed cases and 7 deaths in Mexico in January 2026, with H1N1 and H3N2 strains dominating.
• Long COVID: affects between 10% and 20% of those who are infected, with prolonged symptoms that impact daily life.
• Nipah virus: outbreak in India with 5 confirmed cases and a lethality that can exceed 70%. Classified as a high-priority pathogen due to its epidemic potential.

Common root: zoonosis and animal exploitation

Most of these diseases originate from human interaction with animals:

• Nipah: bats and pigs.
• Screwworm: cattle, sheep and horses.
• Influenza: birds and pigs as reservoirs.
• COVID: live animal markets.
• Measles: although today it affects humans, its history dates back to cattle.

Animal exploitation creates conditions for viruses and parasites to cross the species barrier.

Catastrophic consequences

• Outbreaks that saturate hospitals and health systems.
• Economic and social impact of quarantines and deaths.
•  Risk of new global pandemics if animal exploitation is not controlled.
• In addition, global warming is an accelerator of zoonoses, through several critical mechanisms according to recent research:
• Forced migration of species: As their habitats warm, thousands of animal species move to colder areas, creating viral exchange points, making it easier for unknown pathogens to jump between species.
• Vector expansion: Rising temperatures allow mosquitoes, ticks, and other disease-carrying insects to survive where it was once too cold.
• Alteration of biological cycles: Heat accelerates the life cycle of parasites and pathogens within their hosts, increasing the speed of transmission and the viral load in ecosystems.
• Loss of biodiversity: As fewer species remain, humans come into direct contact with the most resistant reservoirs (such as rodents or bats).
• New climate vulnerabilities: Extreme events such as floods or droughts force humans and animals to share scarce and contaminated water sources, increasing the risk of epidemic outbreaks.

The solution: respect and prevention

Consider a plant-based diet, because there are so many other things to eat, wear, and smear on your skin that don't suffer, cry, or scream and that respect the environment, don't pollute, and can reproduce without pain. Some of the many advantages of adopting an animal-free diet rich in fruits, vegetables, legumes, herbs, mushrooms, algae, cereals, nuts and seeds are:

• Reduction of zoonoses: by eliminating animal breeding and consumption, pathogen reservoirs are reduced.
• Environmental and health impact: less animal overcrowding, fewer antibiotics, lower risk of pandemics.
• Practical prevention: a vegan diet strengthens human health and prevents animal exploitation.

Adopting a diet free of animal products is not only an act of compassion, but also a public health strategy. By reducing animal exploitation, pathogen reservoirs and opportunities for new pandemics decrease.

The resurgence of diseases such as measles, influenza, Nipah, COVID, and screwworm reminds us that human health depends on respecting animal life.

What more do you need to encourage you to adopt a delicious, healing and saving mindful diet, without sacrifices? Don't wait any longer, time is of the essence.

Invisible Plastics

How to Prevent Them from Invading Your Body

Did you know that every time you breathe, eat, or drink, you’re also ingesting plastic particles?

You can’t see them, but they’re there: in the air, in the water, in food… even in your blood! Discover what it means to live surrounded by these invisible fragments and what we can do about it.

What Are Plastics?

Plastics are materials derived from petroleum, made up of long chains called polymers. Their versatility and low cost made them omnipresent in our daily lives.

• Microplastics: fragments smaller than 5 mm, visible under a magnifying glass.
• Nanoplastics: smaller than 1 µm, invisible and capable of crossing cell membranes.

They are found in air, drinking water, oceans, salt, honey, fish, fruits, vegetables—and unfortunately, also in our bodies.

Impact on Health and the Environment

Recent research shows that these particles:

• Accumulate in human tissues, causing oxidative stress, inflammation, and cellular dysfunction.
• Disrupt gut microbiota, trigger lung inflammation, and can reach the brain or placenta.
• Carry toxic chemicals such as phthalates and bisphenols.

In the environment, they affect marine fertility, fish development, alter soils, and reduce water retention in crops. Every fragment we discard comes back to us as invisible pollution.

Solutions in Progress

Science, which got us into this problem, is also working to get us out through strategies such as:

• Plastic Substitution: bioplastics made from starch, cellulose, and algae; biodegradable textiles.
• Advanced Recycling: chemical methods that break plastics down into their basic components.
• Pollutant Degradation: electrochemical processes, enzymes and bacteria capable of decomposing plastics, plus nanotechnology to capture them in water.

Ten Practical Actions for Everyday Life

1. Use cloth bags and buy in bulk.
2. Replace plastic kitchen utensils with glass, steel, or ceramic.
3. Avoid heating food in plastic containers.
4. Choose natural sponges and brushes.
5. Leave shoes outside and clean dog’s paws before entering the house.
6. Switch paper napkins and tissues for cloth ones.
7. Install a water filter in your kitchen.
8. Wear natural fibers like cotton or linen (especially for intimate clothing).
9. Choose cosmetics free of microplastics (read the labels)*.
10. Bring your own containers for coffee or takeout food.

Invisible plastics are everywhere, but so are our choices. Each time you choose a more sustainable alternative, you’re creating a cleaner future for yourself and for the planet.

For more information check out the article Simple Guide to Understanding Labels Without Falling into Traps.

Everything you need to know to sleep better after 40

Without resorting to hormones or pills and using only natural foods

If you've ever spent the night awake, you know how frustrating it is to toss and turn, not wanting to get up for fear of clearing your head anymore... until little birds announce the dawn. After the age of 40, many women wake up several times in the early morning or suffer from insomnia due to menopausal symptoms. But this problem is not exclusive to them: it also affects men and even boys. That's why it's key to limit time in front of screens, video games, and cell phones before bed.

Millions of people live with sleep disorders, which can lead to irritability, poor health, and risk of chronic disease. If you don't want —or can't—turn to oral hormones, there are natural alternatives and habits that can help.

Create a nightly ritual

Sleeping well depends a lot on your routines and the environment. Going to bed and waking up at the same time every day (yes, even weekends) trains your body to sleep better. Before you get into bed, treat yourself to a moment of calm: a hot bath, meditation, or reading (better if it's boring!) Your brain needs clear signals that it's time to slow down.

Your room should be dark, cool, and quiet. The ideal sleeping temperature is between 16 and 20 °C. If after 20 minutes you can't sleep, get up and do something quiet, like knitting or listening to relaxing music. Go back to bed when sleep returns.

Avoid what disrupts sleep

• Caffeine, nicotine, and alcohol can disrupt your rest. Although alcohol makes you drowsy, it alters the quality of sleep.
• Avoid liquids before bed so you don't have to get up to the bathroom.
• Exercise regularly, but not right before bed.
• If you take naps, keep them short (maximum 20 minutes) and never in the afternoon.

Regulate your biological clock

Natural light in the morning helps synchronize your circadian rhythm. When you wake up, look out the window and let the sun caress your face. Screen light has the opposite effect, confusing your body. Turn off cell phones, tablets, and computers at least an hour before bedtime. Ideally, leave your cell phone outside the room.

Empty your mind

If you are used to ruminating on thoughts in bed, have a notebook handy to write down pending issues, worries or ideas.

This frees up your mind and makes it easier to rest.

Nutrients that help with sleep

• Fiber → to make sleep deeper. E.g. oatmeal and legumes.
• Folate → to reduce insomnia. E.g. kiwis and avocado.
• Complex carbohydrates → to generate serotonin and calmness. E.g. brown rice and oatmeal.
• Isoflavones → to promote hormonal balance. E.g. tofu or textured soy.
• Magnesium → for relaxing muscles. E.g. pumpkin seeds and almonds
• Tryptophan and melatonin →to regulate the sleep cycle. E.g. pistachios, cherries and mushrooms.

Relaxing drinks

• Chamomile tea: soothes and improves sleep.
• Tart cherry juice: natural source of melatonin.
• Lemon balm or valerian infusion: relaxes body and mind, useful in menopause.
• Lavender: even its aroma helps you sleep.
• Ashwagandha: regulates cortisol and improves menopausal symptoms.

Make your own ritual: a cup of tea, low lights, and zero cell phone.

Light Dinner Ideas (2 Hours Before Bedtime)

• Vegetable broth with quinoa
• Lettuce salad with berries
• Oatmeal smoothie or yogurt with pistachios and cherries
• Avocado sandwich (see recipe in the article "Express, Nutritious and Delicious Breakfasts")

Sleeping well is not a luxury; it is a necessity. And as you can see, it's in your hands... or rather, on your plate.

The Food Revolution Transforming the World

Veganuary, the Global Challenge Inspiring Health, Culture, and Sustainability

Every January, a movement gains strength across the globe: Veganuary. You may have already heard of it—it’s a challenge that invites people to try a vegan diet for the entire month of January.

But Veganuary is more than just a challenge. It’s a global campaign designed to inspire lasting changes in our health, our planet, and our culture.

How Did Veganuary Begin?

Veganuary (from January) started in 2014 in the United Kingdom, launched by a non-profit organization. The idea was simple but powerful: offer a 31-day challenge to try veganism during the first month of the year, supported by recipes, meal plans, and educational guides.

Since then, millions have joined. In 2025, more than 25 million people officially participated. The movement has been supported by celebrities, doctors, activists, and brands that release special products every January.

A Global Phenomenon

Although Veganuary takes place in January, its impact goes far beyond a single month.

• In Europe and the United States, it has become a cultural phenomenon, with supermarkets and restaurants offering special vegan menus.
• In Latin America, the campaign has been growing: in Chile, campaigns have taken to the streets of Santiago; in Brazil and Argentina, influencers and media have spread the challenge; in Colombia, vegan events are organized; and in Mexico, more and more restaurants and supermarkets use January to launch vegan options—from veggie burgers to chiles en nogada made with soy.

Four Reasons to Join

• Health: A plant-based diet can reduce the risk of chronic diseases, improve digestion, and boost energy.
• Environment: Producing plant-based foods requires less water, less land, and generates fewer carbon emissions. There is no human health without a healthy planet.
• Ethics: Choosing vegan options means avoiding animal suffering and supporting more compassionate alternatives.
• Culture: In Mexico and Latin America, we have ancestral ingredients that are naturally vegan: corn, beans, amaranth, nopales, lentils, quinoa, and cacao. The natives didn’t know cows, pigs, or goats—those animals were brought during the conquest, so they weren’t part of their diet.

Veganuary invites us to rediscover this millennial heritage and give it a central place at our table.

Vegan Cuisine with Latin American Roots

Have you tried tacos de nopal, pozole with mushrooms, vegan hallaca tamales, or ceviche de jícama? These dishes honor tradition while aligning with a more sustainable lifestyle.

And every day, more options appear in supermarkets and restaurants: vegan cheeses, plant-based milks, pastries made with nuts and seeds.

Beyond Food

When we think of veganism, food is usually the first thing that comes to mind. But being vegan is much more than that—it’s a lifestyle that questions all industries that have normalized animal exploitation.

• Fashion and textiles: Clothing doesn’t need fur, wool, or leather. Today we have plant-based fibers, recycled materials, and fabrics made from fruits like banana, coconut, or pineapple.
• Entertainment: Circuses and zoos perpetuate suffering under the guise of fun. True entertainment respects animals in their natural habitats.
• Science and biotechnology: For decades, animals were used in experiments, but now there are more precise and ethical alternatives, such as computer models and human cell cultures.
• Tourism: Riding elephants or swimming with dolphins is not responsible tourism. Conscious travel means admiring nature in freedom.
• Public safety: Dogs and horses risk their lives in surveillance, but modern technology offers drones and sensors that replace these practices.
• Cosmetics and personal care: Many products contain animal-derived ingredients like collagen or carmine. Today, cruelty-free and plant-based alternatives abound.
• Hygiene and cleaning: Soaps made with animal fat or brushes with pig bristles still exist, but more brands are turning to plant-based options.
• Agriculture and fertilizers: Bone meal, feathers, or blood are used in crops, but we can choose plant-based and microbial biofertilizers.
• Energy and biofuels: Even animal fat has been used to produce biodiesel, though vegetable oils and agricultural residues are cleaner alternatives.
• Industrial materials and art: Collagen-based glues, gut strings, or animal-hair brushes are examples of exploitation in art. Today, synthetic adhesives and innovative fibers allow us to create without sacrifice.

Beyond food, veganism is a call to build a world where human creativity and technological innovation allow us to live in harmony with animals. It is a vision of justice, compassion, and future.

Veganuary Is More Than a Diet

Veganuary is not just about food—it embodies the principle of non-violence (Ahimsa) in its fullest expression and offers an invitation to lasting peace.

Mission Possible

Your mission, should you choose to accept it:
If you are already vegan or vegetarian, take one step further. Look at your clothing, your personal care products, your travel habits, or even the materials you use daily. Ask yourself: are animals behind this?

This month’s challenge is to choose, in at least one aspect of your life, an alternative free from animal exploitation.

This message will not self-destruct —it will remain standing for future Veganuarys.

Food Guide for Wise Women

Nutrition in Menopause and Perimenopause

Worried about menopause or perimenopause?

Menopause is nothing more than a new stage of your life that you have been lucky enough to reach, where your diet can be your best ally. Today, you'll discover which foods have the power to balance your hormones, take care of your bones, and bring energy back into your day. Get ready to transform your dish into medicine and your kitchen into a wellness space.

Learn about perimenopause and menopause, what their symptoms are, and how eating and implementing proper habits can relieve them without using hormones.

Perimenopause

1. It is a transitional stage before menopause in which menstrual cycles become irregular and hormones fluctuate

2. Common symptoms: hot flashes, insomnia, mood swings, menstrual irregularity, and vaginal dryness.

Menopause

1. Menopause is considered when 12 consecutive months have passed without menstruation.

2. It marks the end of the reproductive stage; Estrogen and progesterone levels remain low, and persistent symptoms may occur that affect quality of life.

What are hormones and what happens in these stages

1. Hormones: chemical messengers that regulate the menstrual cycle, sleep, mood, bone density, and metabolism.

2. Estrogen: influences body temperature, sleep, mood, and bone health; its fall or fluctuation causes hot flashes, insomnia, mood swings, and cardiovascular risk.

3. Progesterone: has a calming effect and promotes sleep; its decrease can increase insomnia and anxiety.

4. Understanding these changes helps to choose foods and habits that support hormonal balance without relying exclusively on hormone therapy.

Why Food Can Help (Evidence on Phytoestrogens)

1. Some vegetables contain phytoestrogens, compounds that bind to estrogen receptors and can modulate their action more smoothly than synthetic hormones.

2. Reviews and studies show that increasing the intake of phytoestrogens can reduce several symptoms of menopause, so incorporating them into the diet is a reasonable strategy for those looking for alternatives or supplements to hormone therapy.

Foods rich in phytoestrogens

1. Flax seeds: very rich in lignans; grind them (flax meal) to take advantage of their benefits.

2. Sesame seeds: source of phytoestrogens; consume ground or sprinkled on plates.

3. Soy and derivatives (isoflavones): soy, edamame, tofu, tempeh, soy milk, miso; choose organic when possible.

4. Dried apricots: contain various phytoestrogens and provide fiber that favors the microbiota.

5. Cashew nuts: they contain lignans and are a practical snack to increase phytoestrogens.

6. Broccoli and Brussels sprouts: cruciferous vegetables with isoflavones and other beneficial compounds; consume steamed, roasted or sautéed.

Foods that support progesterone (phytoprogestogens)

1. Kaempferol: broccoli; kale; arugula; apple; grapes; green tea.

2. Apigenin: parsley (featured source); oranges; onion; celery; green tea.

3. Luteolin: artichoke; celery; broccoli; carrot; rosemary; thyme.

4. Naringenin: grapefruit; sour orange; cherries; dark chocolate; tomato.

Including a variety of these vegetables, fruits, and teas helps support progesterone action and overall hormonal balance.

Drinks and Plants That Can Help Sleep and Stress

1. Chamomile tea: soothing effect.

2. Tart cherry juice: natural source of melatonin.

3. Lemon balm or valerian infusions: relaxing, useful in menopause.

4. Lavender: its aroma facilitates sleep.

5. Ashwagandha: Adaptogen that helps regulate cortisol and may improve symptoms related to stress and menopause.

Habits to balance your hormones without chemicals

·Regular exercise: combine cardio, strength, and mobility; choose activities you enjoy to stay consistent.

·Maintain a healthy weight: avoid extreme diets; both excess and calorie deficits can disrupt hormones like insulin, leptin, and thyroid hormones.

·Turn off screens before bed: blue light disrupts the circadian rhythm and melatonin; turn off devices at least 1–2 hours before sleeping or use blue light filters.

·Get morning sunlight: helps sync your biological clock, boosts serotonin, and supports vitamin D production.

·Reduce chronic stress: techniques like mindful breathing, yoga, tai chi, meditation, or massages lower cortisol and improve hormonal balance.

·Prioritize sleep: nighttime routine, dark and cool environment, regular schedules; sleep regulates hormones related to appetite, mood, and recovery.

·Minimize exposure to endocrine disruptors: choose BPA-free products, organic foods when possible, safe kitchen utensils, and phthalate-free cosmetics.

Final Precautions and Recommendations

1. Consult a professional (doctor or nutritionist) if you have severe symptoms or before starting supplements.

2. Individualize: each body responds differently; What works for one person may not be ideal for another.

3. Phytoestrogens and phytoprogestogens can help, but they do not always replace hormone therapy when it is medically necessary.

Hopefully you can apply one or all of these ideas to regulate your hormones and lead a full life, in a better world, where peace, love and health reign through natural and ecological practices for all of us who inhabit this beautiful planet, because remember that there is no human health without a healthy planet.

The aim of this article is to provide educational and motivational content to support healthier lifestyles and is not intended to be a substitute for medical advice, diagnosis or treatment. Talk to your doctor or other qualified health care provider if you have any conditions.

Feel Energized

How to Boost Your Metabolism Naturally in 2026

Work with your body instead of against it.

Are you ending this year with the same enthusiasm as how you started it? If you feel frustrated, do not worry, many women after 40 feel a mix of distress, fatigue, and pressure. Every January brings a wave of “reset” messages—detoxes, extreme diets, and promises of overnight transformation. If your energy has felt unpredictable lately, you’re not alone. And more importantly, nothing is “wrong” with you. Your body is adapting, not failing. Once you understand what’s happening beneath the surface, you can support your metabolism in ways that feel sustainable and nourishing.

What happens to my energy?

Several natural shifts influence how your body produces and uses energy:

Hormonal changes:
Perimenopause and menopause affect sleep, temperature regulation, and glucose stability. These changes can make energy feel inconsistent.

Stress accumulation
Decades of caregiving, career demands, and life transitions shape cortisol rhythms. When cortisol is imbalanced, energy dips follow.

Muscle loss
Muscle naturally declines with age, and muscle is metabolically active. Less muscle means less metabolic flexibility—but it’s absolutely rebuildable.

Modern lifestyle factors
Ultra‑processed foods, dehydration, and irregular eating patterns all contribute to energy swings.

Understanding these shifts is the first step toward reclaiming your vitality.

2026 Energy Framework: Fuel, Move, Restore

This year, think of your metabolism through three simple pillars:

I. Fuel Wisely

Your body thrives on stability.

• Build meals around fiber, plant protein, and healthy fats.
• Eat a balanced breakfast to stabilize glucose early.
• Hydrate intentionally throughout the day.
• Choose most of your carbs earlier in the day.

II. Move Intentionally

Movement is metabolic medicine.

• Short bursts of movement improve insulin sensitivity.
• Strength training rebuilds muscle and boosts metabolism.

• Gentle morning mobility “turns on” your system.

III. Restore Deeply

• Rest is not optional—it’s metabolic strategy.
• Prioritize sleep quality.
• Use breathwork or grounding to regulate your nervous system.
• Build micro‑rest moments into your day.

Three High‑Impact Upgrades for 2026

If you want simple, actionable steps, start here:

First Change: The 10‑Minute Morning Metabolic Primer

Hydrate, stretch, breathe, and plan a plant‑powered breakfast.

Second Change: The Energy Plate Formula

Visualize half of your plate with fiber‑rich plants, a quarter with plant protein, and a quarter with whole carbs or healthy fats.

The 3–3–3 Energy Rhythm

Every three hours: eat, move for three minutes, take three deep breaths.

Small steps create sustainable change.

A Gentle Reminder for 2026

As you enter 2026, remember this: your energy is not a mystery. It's a message. And when you learn to listen to it, everything becomes simpler.

You don't need resolutions. You need alignment. You need rituals that honor your biology, your stage of life, and your spirit.

A whole-food, plant-based diet is the most powerful change you can make. It gives you health, vitality, and compassion. It's sustainable, helps heal the Earth, and protects biodiversity. Every meal is an opportunity to honor life. Researchers have shown that a plant-based diet prevents disease, regulates metabolism, and prolongs vitality.

And it's not just about health. It's also about ethics. Every plant-based dish is an act of compassion for voiceless animals, for suffering ecosystems, for future generations who will inherit this planet. The violence we see in the world often begins with what goes into our stomachs.

Close out the year by giving thanks for your blessings and becoming a blessing to someone else. That someone can be a person or an animal—as simple as swapping the turkey for a vegan casserole at your New Year's dinner.

Your energy isn't lost, it's transformed. Honor life. Respect yourself, respect animals, respect the planet. May the new year be the year you begin conscious eating, without sacrifices!

Conscious Christmas 

Sustainable, exquisite and easy-to-make gifts

Conscious Christmas: sustainable, exquisite and easy-to-make gifts. Customize, decorate and stay within your budget

The holidays can be magical… and overwhelming. Between the shopping, the budgets, and the pressure to “get it right,” it’s easy to lose the joy in the process. This year, we want to offer you something different: three simple, meaningful, vegan homemade gifts that are affordable, customizable, and fun to make — even if you’re not crafty or don’t cook much.

These gifts are perfect for teachers, neighbors, coworkers, family members, or anyone who deserves a little love this season. They’re also ideal for women who want to give something thoughtful without adding stress to their already full plates.

Let’s dive in.

1. Natural sugar-free jam for the holidays

This exquisite jam tastes like Christmas morning and only requires fruit, dates, chia seeds and a touch of citrus. It's naturally sweet, vegan, and beginner-friendly. The recipe does not require refined sugar, thickens naturally with chia, is beautiful in small jars and is perfect for breakfast.

Procedure

Bring 300 to 350 g of fruit to a simmer with 80 g of chopped dates and a pinch of salt. Mash gently with a fork, add 2 teaspoons of ground chia and lemon zest or juice, and cook for a further 15 minutes until thickened. Store in sterilized bottles in a double boiler for 15 min. Fill them with the hot mixture leaving half a centimeter of space. It lasts about 6 months closed or 4 to 6 weeks once opened in refrigeration.

Wrapping

Use 125–250 ml jars, add a piece of cloth over the lid, tie it with a string and finish with a handwritten label. A cinnamon stick or rosemary or a slice of dried orange leaves it ready to give as a gift.

2. Custom vegan trail mix

If you want a stress-free gift that lasts five minutes and doesn't have to be cooked, this is the one. The trail mix is colorful, crunchy, and endlessly customizable — perfect for large families or last-minute gifts.

A recommended mix is 1 measure of nuts, half measure of seeds and another half measure of dried fruits, but you can play with the proportions as you wish. The recipe below is just an example.

Base Recipe

· 300 g walnuts

· 150 g seeds

· 150 g dehydrated fruit

· Optional: vegan dark chocolate chips, coconut flakes, cinnamon, tamarind, sesame.

Budget-friendly options

· Low: peanuts, sunflower seeds, raisins.

· Medium: almonds, walnuts, blueberries

· High: pistachios, macadamias, hazelnuts, Brazil nuts

This gift, in addition to being nutritious and easy to personalize, is very appreciated. You can make a huge batch in minutes and divide it into jars or small bags.

Wrapping

Transparent bags tied with string, kraft paper bags with printed designs or jars with handwritten labels. Add a sprig of rosemary or cinnamon or a star of anise for a natural touch.

3. Easy Vegan Christmas Cookies

These succulent cookies are not only festive but also universally accepted, who doesn't love cookies? The base dough takes a few minutes to prepare, and you can divide it into portions to create various flavors from one batch — perfect for assorted boxes.

This recipe yields approximately 16 cookies, depending on size. You can adjust accordingly.

Base dough

· 120 ml vegetable oil

· 100 g coconut sugar or muscovado

· 60 ml plant-based milk

· 1 teaspoon vanilla

· 180 g wheat or whole wheat flour for higher nutritional value

· 1 teaspoon of baking powder

· A pinch of salt

Gluten-free option

· Use a mixture of gluten-free flour or half oat flour + half almond flour.

Sugar-free option

· Sweeten with chopped dates or a little maple or agave honey.

NOTE: If you want to replace the 100 g of sugar with agave or maple syrup:

Use 60–70 ml of agave or maple syrup (less because they sweeten more than sugar).

· Reduce plant-based milk to 30 ml (instead of 60 ml).

· If the dough is still too soft, add an extra 1–2 tablespoons of flour.

· This maintains the balance between liquid and dry, preventing the cookies from expanding too much or becoming sticky.

Baking tip

· Agave honey has a lower glycemic index than refined sugar, but it's more liquid and can make cookies brown faster. Keep an eye on the oven from minute 8.

· You'll get softer, slightly moister cookies

· Deeper, caramelized flavor

· Ideal texture if cooled completely before packaging

Procedure

1. Preheat the oven to 175°C. Line a baking tray with wax paper.

2. In a bowl, whisk together oil, sweetener, plant-based milk, and vanilla.

3. Add flour, baking powder, and salt. Mix until a soft dough forms.

4. Divide the dough into containers if you're making multiple flavors*.

5. Roll into balls, flatten slightly and bake for 10–12 minutes.

6. Cool completely before packaging.

*Add each flavor to the batter

Cocoa cookies

· Pour in 2 tablespoons of cocoa poder

· Optional: pour in the vegan chocolate chips or a pinch of cinnamon

Coconut cookies

· Sir in 1/4 cup shredded coconut

· Roll the warm cookies on a plate with coconut for a snowy touch

Orange cookies

· Pour in 1 tablespoon of orange zest

· Combine 1/2 teaspoon cinnamon plus 1/4 teaspoon ginger powder

Almond and blueberry cookies

· Add 1/4 cup chopped almonds

· Add 1/4 cup dried cranberries

Peanut Cookies

· Stir in 2 tablespoons peanut butter

· Knead gently into the dough

Wrapping

Place your cookies on pieces of Christmas fabric tied with natural cords. You can also use metal cans or recycled boxes or put them in colored tin paper bags. For larger quantities, place them in wicker baskets wrapped in biodegradable cellophane.

A season of presence, not pressure

These three gifts — jam, trail mix, and cookies — are simple, nutritious, and full of love. They're the kind of gifts that people really enjoy and finish. More importantly, being homemade, they don't have to be perfect, it's about connecting, sharing, and showing intention.

Pick one, pick all three, or mix and match. Do them alone, with your favorite music, or make them a family tradition. In any case, you're giving something meaningful — and that's the real magic of the season.

Happy holidays and may your kitchen be full of peace and joy.

Climate Summit in Belem

Real solutions or trade fair?

COP30 in Belém, Brazil brought together leaders from 30 countries with the aim of tackling the climate crisis. However, while negotiations focused on how to adapt to increasingly frequent natural disasters, citizens showed a genuine interest in immediate and accessible solutions.

Adaptation as an official strategy

Discussions revolved around financing loss and damage caused by hurricanes, droughts, earthquakes, floods, fires and pandemics. The predominant approach was to accept these phenomena as a "normal" part of life and to allocate large investments to mitigate their consequences. This reactive approach does not address the root of the problem: reducing emissions and transforming the habits that generate climate change.

The Food Paradox

In contrast, the areas open to the public offered a very different scenario. Thousands of attendees participated in conferences on the impact of food on the climate and tasted vegan foods for the first time. The response was enthusiastic: smiles, curiosity and a marked interest in vegetable proteins. While citizens were eager for knowledge about plant-based eating and the consequences of animal farming, official agreements ignored the most immediate and effective solution: adopting a plant-based diet. The summit, more trade fair than decisive meeting, repeated formulas already known since the Paris Summit in 2015.

Main official agreements

The "Belém Package", approved by 195 countries, included:

• Mobilize $1.3 trillion annually for climate action by 2035.
• Double adaptation finance by 2025 and triple it by 2035.
• Operational loss and damage funds with replenishment cycles.
• Launch of the Belém 1.5° Mission to maintain the temperature limit of the Paris Agreement.

The reality in Brazil and the Amazon

• Brazil is the #1 exporter of beef in the world, which connects directly to deforestation and methane production.
• In May 2025, 960 km² of Amazon rainforest were lost, an area larger than New York, and 92% more than in May 2024.
• In the last 50 years, the Amazon has lost almost 20% of its forest cover.

These data should have generated a discussion about the role of methane, a greenhouse gas about 80 times more potent than CO₂ in the short term. The livestock industry contributes more than 50% of climate change. However, the focus remained on carbon dioxide. While talking about "green" technologies, the impact of diet and livestock farming was ignored. The FAO’s Livestock's Long Shadow report (2006), which analyzes methane, nitrous oxide and land use emissions, is still as relevant today as it was then, but no one seems to have read it.

The True Approach

The solution to the climate problem does not depend only on international agreements or millionaire investments. We cannot wait for the authorities to discuss the role of livestock farming or to dare to take unpopular measures.

A daily habit that can transform the history of humanity is the conscious choice of what we consume every day. Plant-based eating is healthy, sustainable and delicious, the future of the planet depends on what you decide today.

Simple Guide to Understanding Labels

Without Falling into Traps

Have you ever stood in the supermarket aisle staring at a label and thinking... "And what is this?" If you've ever bought something that said "100% natural" and when you got home, you discovered ingredients you didn't want — like GMO or animal derivatives — read on.

Just because a product says "natural" or "healthy" doesn't mean it's suitable for those who watch their weight or follow a vegan diet. Learning to read labels is key, because many brands use marketing techniques to make us believe that a product is better than it really is. With so many deals and colorful wraps, it can be hard to choose. But one of the most important criteria should be: what does it contain?

Beautiful words, hidden traps

Terms like "natural," "plant-based," or "cruelty-free" sound good, but they don't always mean what we think. Here are some ingredients that may confuse you:

•  Casein, whey, lactose, → dairy products
• Gelatin, collagen, → obtained from animal bones and skin
• Honey, wax, gum → can come from bees
• L-cysteine → possibly derived from feathers or hair
• Carmine or mealybug → extracted from insects

If you see words that are rare or difficult to pronounce, stop and check. Nowadays, with your cell phone in hand, it's easier than ever.

Nutrition: Beyond Vegan

Being vegan is not necessarily synonymous with healthy. There is vegan junk food. Therefore, check the nutritional table:

• Serving size: Does the package have more than one?
• Calories: per serving or per package?
• Macronutrients: proteins, carbohydrates, fats
• Fiber and added sugars
• Micronutrients: iron, calcium, vitamins

The key is in balance: more whole foods, less ultra-processed. Cooking at home, even if it is processing, is different from what factories do. Roasting, boiling, baking – it's all a good process. Always remember to wash and disinfect raw foods.

Practical tips: 3-step method

• Look for certifications: vegan, organic, GMO-free seal
• Scans the ingredient list: detects allergens and animal derivatives
• Check the nutritional table: what do they use instead of sugar or trans fats?

You can rely on apps such as AptoVegan, LucyVeg, Veggie Alternatives or OK to Shop to scan barcodes.

Remember: the ingredients appear from the highest to the lowest amount. If the first ingredient in a condiment is salt, it's probably more like a seasoned salt. If it is another, then there is more of that, likewise, the last ingredient, even if it is announced with great pomp, would be the one who has the least.

Practical example

You want to buy a plant-based burger.

• It says "vegan" → it has no animal derivatives.
• It contains nuts → if you are allergic, you discard it.
• It's sugar free, but it does have aspartame → if you are phenylketonuric, you leave it.
• It has maple syrup → you evaluate the caloric content.
• Uses dates as a sweetener and they're at the bottom of the list → you get it! (unless the doctor says otherwise).

Practice

The next time you buy a product, try this method and read its label with the knowledge you have, and/or use one of the apps for this purpose. Follow this practice to make sure that what you consume is truly aligned with your values and health.

Do you want to improve your digestion, your brain... and even your mood? Don't look in the pharmacy: look in your kitchen.

Hippocrates, the father of medicine declared that "Health Begins in the Intestine", and if you consult with a nutrition specialist he will most likely recommend the classic ferments such as miso, kimchi and tempeh. However, there are others that are less known but equally good and delicious. You just have to look for the ingredients in a supermarket that sells Mexican products and you can include them in your breakfast, lunch or to refresh yourself when you feel thirsty.

Learn how to make 4 ferments that heal, nourish and are easy to prepare. You're sure to at least find one that you can incorporate into your diet to heal your gut and improve the rest of your body and mind.

Tepache. It is a fermented drink of pre-Hispanic origin of pineapple and piloncillo, very popular in Mexico.

• Wash the pineapple, peel it. Put the pineapple peel in a glass jar

• 1 liter of water

• 1 cone of piloncillo or panela (preferred) or muscovado sugar if you can't find it.

• Cloves, cinnamon, to taste

• Cover with a towel and leave to ferment for 2–3 days, depending on temperature

• Strain and enjoy with ice cubes or crushed ice.

• Tips: use a glass container or jug, cover close to the sun, taste every day until it reaches the desired acidity. Stop fermentation by putting it in the refrigerator, it can last a maximum of a week. If you leave it any longer it will turn into vinegar and you will have to throw it away. If you want, you can use the same husks for a second fermentation, although it will be a little milder.

• Ideal to accompany antojitos, enchiladas and tacos.

Tejuino. Fermented corn drink typical of western Mexico that was considered sacred.

This recipe is from a Mexican scientist who studies traditional ferments. Use: 200 g of dough, 400 g of piloncillo and 1 liter of water, but you can adapt it according to your taste.

• Corn dough (you can buy it at the tortilla shop or make it with nixtamalized flour by mixing with water)

• In a blender, dissolve the dough and filter it. Then you cook it in a pot on the fire to make a kind of atole, stirring constantly.

• When it thickens you put the piloncillo, when it dissolves the mixture becomes dark.

• Let it cool to room temperature uncovered, so that it interacts with the environment and impregnates with microorganisms for about 1 to 2 hours, stirring occasionally.

Ferment by covering with a cloth for 1 to 2 days, depending on the weather, until it smells a little acidic and you see the bubbling.

Refrigerate. Before serving, add the juice of 1 or 2 lemons. The typical thing is to "weave" the drink, passing it from one glass to the other to mix well. If you want to make it more festive, you can add a scoop of lemon ice cream.

Vegan yogurt (not from traditional cuisine, but very popular)

Heat 1 liter of vegetable milk over low heat, either oatmeal, cashew/cashew/cashew, almond, soy or a combination (I advise you to include at least a little bit of cashews, as it gives it a delicious creaminess). Before it boils, remove it from the heat.

Let it cool slightly and add 2 tablespoons of natural yogurt with live cultures. Do not add to boiling milk because you would kill the microorganisms. If you don't have live yogurt cultures you can buy a probiotic with several billion bacteria at the pharmacy, just a vial or two capsules.

Leave as an incubation for 12 to 24 hours in a warm place to ferment, if it is cold, it may take longer.

You should use a glass jar and a wooden spoon and be careful not to taste and put your spoon back in the yogurt so as not to introduce microorganisms that compete and kill the yogurt bacilli. Wrap in a towel, avoid moving.

Excellent option to start your day, you can add banana, blueberries or raisins or sweet fruits so that you do not feel the need to sweeten it artificially. You can also sprinkle pistachios, cinnamon, or any seeds you have.

Fermented Vegetables (grandma's base recipe)

I recommend cabbage, carrots, cauliflower or broccoli, or use your favorite vegetable either alone or in combination, or cucumbers if you want it for burgers.

• Add salt (2% of the total weight) For a liter of water use two tablespoons of sea salt.

• NOTE: do not use seasoned or iodated salts for best results.

• Wash the vegetables perfectly with filtered water and soak for 10 min. in water with a tablespoon of baking soda, this to remove pesticides if they are not organic. In all recipes, it is crucial to have clean hands and utensils so as not to contaminate the ferment. Place in a jar that seals tightly and let it ferment for 5–7 days in a dark place. Every 24 to 48 hours, open the lid a little to let out the gas that is forming.

• Tip: press the vegetables so that everything is submerged in the brine. You can cover the preparation with a cabbage leaf, as the fermentation is anaerobic you want no air to remain in the container and cover.

Excellent for digestion, use it as a garnish, accompanying rice, tacos, in sandwiches or in a stew to which you want to add a salty touch.

Try to incorporate more whole plant-based foods into your diet and gradually reduce meats and ultra-processed foods. Mother Nature has given us everything to nourish and heal us, so we also have to take care of her because there is no human health without a healthy planet.

Are you feeling irritable, tired or anxious?

Heal by Improving Your Gut Health

Hasn't it happened to you that you are irritable, or feel very tired or anxious... and you don't even know why? Maybe it's not your head. Has it ever occurred to you that perhaps the intestines are responsible for your emotional and mental state? Hippocrates, the Father of Medicine, said "Health Begins in the Intestine."

Imagine your gut as a lush garden. The bacteria, fungi and viruses that live there are the seeds and nutrients that keep that garden healthy. When the balance is broken, weeds appear: chronic inflammation, leaky gut barrier, and erroneous chemical signals that reach the brain. This disharmony has been linked to neurological disorders that until recently we thought were isolated in the head.

What is the microbiota?

It is a term to express communities of beneficial microorganisms that live in many parts of the body, such as skin, mouth, genitals, etc. For example, the microbiota of the skin defends us from other microorganisms that can damage it, the microbiota of the mouth helps the initial digestion of food and in the case of mental health, the microbiota of the intestine helps, among other things, in metabolism, produces essential vitamins and competes for nutrients with other microorganisms that cause disease.so they help prevent them from establishing themselves in your body.

By normalizing the microbiota, many patients experience improved mood and relief from anxious symptoms.

Against this backdrop, it is clear that we need to have a varied and adequate microbiota to protect ourselves from neurodegenerative diseases.

Where to start? Well, the easiest thing to do is to have the microorganisms we need in the first place, which is known as probiotics, and give them the nutrients that our microorganisms like, which would be prebiotics, to keep them happy. We will achieve this if we eat a diet that provides us with probiotics and prebiotics

The composition of the microbiota is unique to each person

Key features include:

• Ferment fibers and produce short-chain fatty acids such as butyrate, essential for the colon and metabolism.

• Synthesize vitamins B and K, and facilitate the absorption of minerals such as calcium, magnesium and iron.

• Protect against pathogens (microorganisms that cause diseases), strengthening the immune system.

• Regulate inflammation and engage in two-way communication with the central nervous system: the famous gut-brain axis (which we talked about so much last time).

Probiotics, what are they? Probiotics are live microorganisms that, when consumed in adequate amounts, confer a health benefit to the host. Mainly lactic acid bacteria (Lactobacillus or Bifidobacterium), but also certain yeasts such as Saccharomyces boulardii.

How do they work?

They compete with harmful microorganisms, produce antimicrobial and immune response-modulating substances, strengthen the intestinal barrier, improve digestion and can produce vitamins and neurotransmitters.

Benefits:

• Prevention and management of diarrhea, irritable bowel syndrome, lactose intolerance and inflammatory bowel diseases.
• Boosting general and specific immunity.
• Mental health support: reduction of anxiety, depression and stress.

How to promote intestinal microbes?

With prebiotics, these are compounds that you don't digest, which serve as a selective "fertilizer" for the beneficial bacteria in the colon, especially bifidobacteria and lactobacilli.

How do they work?

When they reach the colon intact, they are fermented by the microbiota, which generates short-chain fatty acids and anti-inflammatory molecules. These help mineral absorption, regulate intestinal transit and strengthen defenses.

Benefits:

• They strengthen the intestinal barrier and immune health (defense system).

• They prevent constipation and regulate intestinal transit (going to the bathroom).

• They help control cholesterol and glucose.

• They decrease the risk of chronic diseases, infections, and allergies.

Remember: the best diet is the one that you can sustain, enjoy and that nourishes your allied bacteria.

Scientifically validated recommendations to strengthen the microbiota in a sustainable way

1. Prioritize fresh, whole, and seasonal foods.

2. Consume at least 25-30 g of fiber per day. 3. Include fermented foods every day.

3. Avoid ultra-processed foods and limit additives.

4. If you choose probiotic supplements, ask your doctor.

5. Make sustainable changes.

6. Maintain healthy habits outside of food. Such as regular exercise, adequate sleep and stress management, which also contribute to the balance of the microbiota.

Don't obsess over perfection: the goal is for 80% of your diet to be real, fresh and varied; the other 20% can be more flexible, without guilt.

It's clear: what you eat shapes your microbiota, and your microbiota determines how you feel, how you think, how you resist infection, and how you relate to the environment.

Choose fresh, whole, varied foods, rich in fiber, polyphenols and fermented, and if possible, organic. Avoid ingesting ultra-processed foods and additives on a regular basis. Feed your "good bugs" and they will return the favor with energy, mental clarity, better defenses and even good humor.

Health – mental and physical – always begins in the intestine, as the Greek Hippocrates said, there is your opportunity to do something! And keep in mind that the best diet is the one you can sustain, enjoy and that provides all the nutrients you need.

The information provided is in no way a substitute for medical advice. I am a microbiologist and plant-based food specialist, not a doctor. If you have a weakened immune system, intestinal disease or other serious condition or have recently had surgery, talk to your health care provider before making changes to your diet.