wellions
WELLIONS are educational wellbeing insights, not medical advice. Please see our disclaimer for details.
Wellion 3
Glutamine for Leaky Gut
This is a safe and simple approach to IBS/Leaky gut. Glutamine powder is available on line. Usually start with 5 grammes once a day for a week and then build to twice a day for a week and then three times daily. As long as you are tolerating it continue for another 6 weeks and then stop and reassess.
The Journal of Neurogastroenterology
Randomised placebo-controlled trial of dietary glutamine supplements for postinfectious irritable bowel syndrome
Correspondence to Dr G Nicholas Verne, Department of Medicine, Tulane University School of Medicine, New Orleans, LA 70112-2699, USA; gverne@tulane.edu
Abstract
Background More effective treatments are needed for patients with postinfectious, diarrhoea-predominant, irritable bowel syndrome (IBS-D). Accordingly, we conducted a randomised, double-blind, placebo-controlled, 8-week-long trial to assess the efficacy and safety of oral glutamine therapy in patients who developed IBS-D with increased intestinal permeability following an enteric infection.
Methods Eligible adults were randomised to glutamine (5 g/t.i.d.) or placebo for 8 weeks. The primary end point was a reduction of ≥50 points on the Irritable Bowel Syndrome Severity Scoring System (IBS-SS). Secondary endpoints included: raw IBS-SS scores, changes in daily bowel movement frequency, stool form (Bristol Stool Scale) and intestinal permeability.
Results Fifty-four glutamine and 52 placebo subjects completed the 8-week study. The primary endpoint occurred in 43 (79.6%) in the glutamine group and 3 (5.8%) in the placebo group (a 14-fold difference). Glutamine also reduced all secondary endpoint means: IBS-SS score at 8 weeks (301 vs 181, p<0.0001), daily bowel movement frequency (5.4 vs 2.9±1.0, p<0.0001), Bristol Stool Scale (6.5 vs 3.9, p<0.0001) and intestinal permeability (0.11 vs 0.05; p<0.0001). ‘Intestinal hyperpermeability’ (elevated urinary lactulose/mannitol ratios) was normalised in the glutamine but not the control group. Adverse events and rates of study-drug discontinuation were low and similar in the two groups. No serious adverse events were observed.
Conclusions In patients with IBS-D with intestinal hyperpermeability following an enteric infection, oral dietary glutamine supplements dramatically and safely reduced all major IBS-related endpoints. Large randomised clinical trials (RCTs) should now be done to validate these findings, assess quality of life benefits and explore pharmacological mechanisms.
Trial registration number NCT1414244; Results.
wELLION 17
Dr D’S Flutea
Why it Works:
Dr D’s Flutea is made of ingredients that have been used from the beginning of recorded history to help combat infection and build immunity.
Garlic is an anti-oxidant that contains a compound called Allicin, which has potent medical properties. It is high in Manganese, Vitamin B6, Vitamin C, and Selenium, and it also has some Calcium, Copper, Potassium, Phosphorus, Iron, and Vitamin B1.
Ginger is also an anti-oxidant, with anti-inflammatory properties. It reduces muscle pain and soreness and is used in both traditional and alternative medicine.
Limes are considered a superfood for diabetes, but also provide Vitamin C, Calcium, Iron, Potassium, Copper, Magnesium and Phosphorus.
Finally, honey has anti-bacterial, anti-fungal properties because bees add an enzyme that makes hydrogen peroxide to the honey. It soothes coughs, and promotes sleep. It also works as a probiotic, because of the friendly bacteria in the honey.
How it Works:
Take a pint of water, 2 limes, 4 cloves of garlic, and bring it to the boil for ten minutes. Then simmer, and add several slices of ginger. Let the Flutea cool down, and then serve with honey. Take three times a day, and let nature work its magic!
Wellion 31
How to Practice Cyclic Sighing
Sit comfortably and soften facial tension.
Inhale gently through the nose—about 70–80% lung capacity.
Take a second, deeper inhale through the nose to fully expand lungs.
Slowly exhale through the mouth—as long as possible, like breathing through a straw.
Repeat the cycle for about 5 minutes once daily.
Practice for 28–30 consecutive days to experience maximal mood and anxiety benefits PMC+8clergyreligionresearch.duke.edu+8Stanford Medicine Magazine+8Psychology Today.
Mechanism (Why It Works)
Double inhale increases oxygen and deepens lung expansion, while:
The extended exhale activates the parasympathetic ("rest-and-digest") nervous system via the vagus nerve, inducing relaxation and lowering respiratory rate Psychology Today+4clergyreligionresearch.duke.edu+4PMC+4.
Interoceptive awareness of your own breathing may also help regulate emotion and stress through autonomic pathways PMC.
Paper titled 'Brief Structured Respiration Practices Enhance Mood and Reduce Physiological Arousal”, published in Cell Reports Medicine, January 2023.
Wellion 61
Bruxism, Sleep Posture & Under‑Eye Bags
This Wellionaires Club summary outlines how grinding (bruxism), caffeine intake, neck posture, and sleep positioning contribute to under‑eye puffiness — and how simple interventions, including the towel‑pillow method, can significantly reduce morning eye bags. Always consult with your healthcare provider when making any changes in lifestye
1. Why Grinding Leads to Under‑Eye Bags
Bruxism tightens the jaw, temples, and neck muscles, disrupting the facial lymphatic and venous drainage pathways. This contributes to:
· • Morning under‑eye puffiness
· • Facial congestion
· • Heavier or tired appearance on waking
Grinding also causes micro‑arousals, elevates cortisol, and increases sinus/maxillary pressure — all of which worsen overnight fluid retention beneath the eyes.
2. The Impact of Caffeine
Caffeine can exacerbate grinding by:
· • Increasing sympathetic tone (fight‑or‑flight)
· • Elevating jaw tension
· • Disrupting sleep cycles
· • Increasing stress hormone levels
Caffeine taken after midday is strongly linked with nocturnal bruxism and morning facial puffiness.
3. The Neck–Jaw–Drainage Connection
Tight SCMs, scalenes, and deep neck muscles — common in bruxism — compress lymphatic pathways. Forward head posture, often caused by high pillows, further impairs drainage from the face and eyes.
4. The Towel‑Pillow Method
A folded towel keeps the head and neck in a natural, neutral anatomical position. This reduces:
· • Grinding intensity
· • Neck and jaw tension
· • Compression of facial structures during side‑sleeping
· • Fluid accumulation beneath the eyes
5. Additional Wellionaires Strategies
· • Magnesium glycinate 200–400 mg in the evening to relax jaw muscles.
· • De caffeinate for at least 6 weeks to see. Careful when stopping caffeine, do it gradually to avoid withdrawal headache.
· • Gentle morning lymphatic drainage of face → jaw → collarbones.
· • Perform light masseter and temporalis stretching before bed.
6. Signs of Improvement
· • Reduced morning under‑eye puffiness
· • Less jaw tightness on waking
· • Improved sleep continuity
· • Fewer tension headaches
· • Brighter, more refreshed facial appearance
Wellion 88
Omegas and the Eye
1. Why Omega Fatty Acids Matter for Eye Health
Omega-3 fatty acids are essential for retinal health. DHA forms the structural fat of the photoreceptors and supports retinal blood flow, reduces inflammation, and stabilises the macular pigment.
Low omega-3 levels are linked to faster progression of age-related macular degeneration (AMD), reduced visual acuity, and increased oxidative stress in the retina.
High Omega-6 levels tilt the body toward inflammation. Ratios above 10 correlate with higher retinal oxidative load and accelerated macular degeneration.
2. Why Correcting the Ratio Matters
A high Omega-6 to Omega-3 ratio indicates a pro-inflammatory state. Rebalancing improves retinal protection, reduces oxidative stress, and may slow progression of dry or wet AMD. Studies show people with higher circulating EPA/DHA have up to 40% reduced risk of advanced AMD.
3. Recommendation
Take EPS supplements as advised by your blood test results
• EPA helps reduce inflammation and correct the ratio.
• Add DHA for retinal structural support.
• Recheck Omega-6/Omega-3 ratio in 12 weeks.
4. Foods That Support Eye Health
Increase Omega-3 rich foods:
• Sardines
• Anchovies
• Wild salmon
• Mackerel
• Chia seeds
• Walnuts
Reduce Omega-6 rich foods:
• Seed oils (sunflower, corn, soybean, grapeseed)
• Processed foods cooked in seed oils
• Crisps and packaged snacks6. Summary
Wellion 8
Use a footstool in the bathroom to improve bowel emptying and reduce constipation
Using a small footstool under the feet while sitting on the toilet raises the knees above hip level and mimics a more natural squatting posture. This straightens the anorectal angle, allowing the pelvic floor muscles to relax and making bowel opening easier and more complete.
This simple positional change can reduce straining, shorten time spent on the toilet, and improve the feeling of complete emptying.
It is particularly helpful for people over 45, where constipation is commonly influenced by reduced gut motility, pelvic floor dysfunction, medications, and reduced abdominal muscle strength.
Footstools are widely used in Japan and Brazil, where squatting or semi-squatting postures for defecation are culturally normal and long-established.
Sometimes the smartest investment in your Healthspan isn’t a supplement — it’s a change in position.
Wellion 32
LefT OVER RIGHT: USING YOUR NON-DOMINANT HAND
The human brain is a remarkable organ full of networks and pathways. Our brains learn, and improve, the more mentally stimulated they are. As people get older, they may start to lose their memory, or fine motor skill activity. Stimulating the brain, helping it adapt and continuously rewire itself, can effectively ‘exercise’ it, and help it stay as resilient as possible. One way to do that is to use our non-dominant hand in a variety of scenarios.
Why it Works:
The more you use your brain, the better it functions. It is not a static organ. It is constantly adapting and rewiring and firing off new neurons. Using your opposite hand will help encourage new networks and neurons to develop in the brain and keep it stimulated. If your brain were a car, you would keep it well-oiled so it stayed in optimum condition. Using your non-dominant hand helps your brain do exactly that.
How it Works:
You can use your non-dominant hand in a variety of scenarios, but one easy way is to clean your teeth with your non-dominant hand. It will be difficult at first, and feel strange, but it becomes easier with time. You can also try practicing writing with your non-dominant hand. It will be awkward and clunky at first, but over time, your brain will learn a new skill at it will become easier. Just don’t use your non-dominant hand to write any letters or sign any official documents!
Wellion 33
What Happens When You Get Morning Sunlight in Your Eyes?
Photoreceptors in the Eyes (especially intrinsically photosensitive retinal ganglion cells — ipRGCs) detect blue light wavelengths (around 460–480 nm) present in the early morning sun.
These ipRGCs send signals directly to the brain’s master clock, the suprachiasmatic nucleus (SCN) in the hypothalamus.
The SCN then:
Halts melatonin production in the pineal gland (melatonin is the hormone that makes you sleepy).
Starts the countdown toward the next melatonin release (about 14–16 hours later), preparing your body for restful sleep at night.
Synchronizes other hormones like cortisol (which should peak in the morning), and downstream body rhythms like temperature, metabolism, and alertness.
Timing and Duration: What’s Optimal?
Timing: Ideally within 30–60 minutes of waking, before 9 am.
Duration:
10–15 minutes on a clear day.
20–30 minutes if it’s cloudy or you’re in a shaded area.
Direct sunlight is best (not through glass or sunglasses, as they filter out much of the beneficial blue spectrum).
Benefits for Sleep and More:
Better sleep efficiency: Easier to fall asleep and stay asleep.
Improved melatonin timing: Natural, earlier onset in the evening.
Boosts mood: Sunlight helps increase serotonin, linked to reduced depression and better daytime alertness.
Strengthens circadian resilience: Helps anchor your internal clock even during travel or time zone changes.
a WELLION ?
Wellions are akin to stocks and shares , the more active Wellions you have in your HIP (Healthspan Investment Portfolio ) the better chances you have of extending your Healthspan.
These are tips that have some scientific backing that may help you keep your HIP active and brimming.
As new evidence emerges the Wellions page will be updated. The hope is that this list will give you some ideas as to what to try for your own personal goals.
the difference between Lifespan and Healthspan
The WHO has developed a measure for Healthspan, it’s called HALE, it’s a bit complex. For example the Lifespan of an American is around 79 yrs while the Healthspan is 66 yrs, so the average American might spend almost 15 yrs of ones life in an unhealthy state .
So the driving force for Wellionaires is to figure out how to invest to improve both Lifespan and Healthspan. I take age 45 ( some would argue we need to start in utero )as a starting point for focusing on a future Healthspan as thats the time senescecent cells start to accumulate in greater numbers. This is an evolving project.But one that is definitely taking up more traction post Covid Era, when it has become clear that one needs to take greater responsibility for ones health going forwards. Governments can’t always cope, as they must concentrate on catering for the masses rather than the individual. Our aim at the Wellionaires Club is to empower and encourage the individual.
Wellion 27
Using red light filters on iphones and ipads or other devices for at least 4 hours before sleep helps activate melatonin and prepare you for sleep. You can set your Apple device to simply turn on the filter. To activate a red light filter (or red-tinted screen) on your phone in the evening to support melatonin production and sleep, follow the steps for your i phone device type below:
Step 1: Enable "Color Filters" in Accessibility
Go to Settings → Accessibility → Display & Text Size → Color Filters.
Turn Color Filters ON.
Scroll down and tap Color Tint.
Set:
Intensity: Slide to the maximum.
Hue: Slide all the way to the left (deep red).
Step 2: Add a Shortcut for Easy Activation
Go to Settings → Accessibility → Accessibility Shortcut (scroll to the bottom).
Select Color Filters.
Now, triple-click the side or home button to toggle the red light filter on/off anytime.
Android
Option 1: Use Night Light (built-in blue light filter)
Go to Settings → Display → Night Light or Eye Comfort Shield.
Turn it ON or schedule it to activate automatically (e.g., sunset to sunrise).
On some phones, you can adjust the warmth (slide it toward more red).
Option 2: Use Developer Settings for Full Red Tint (Advanced)
Go to Settings → About phone → Tap Build number 7 times to unlock Developer Options.
Go back to Settings → System → Developer Options.
Scroll to Simulate color space → Select Monochromacy or experiment with red-dominant settings (note: options are limited depending on phone model).
Option 3: Use a Red Light Filter App
If your Android phone doesn’t support full red tint:
Try apps like Twilight, Blue Light Filter, or Red Moon from the Play Store.
These allow you to schedule a red filter and control intensity.
Wellion 14
The above photos illustrate Wellion 14 nicely. With a little patch of Velcro or a suction device secure your phone to the wall at eye level. You can source round spots of Velcro from that shop that sounds like a river in Brazil.
Use your non dominant hand to work your phone while at eye level,thereby improving posture and at the same time activating some low level neuroplasticity.
Wellion 19
Ingredients
Whole pineapple and Demerara sugar and Honey.
The pineapple skin contains the highest concentration of bromelain.
Wash the outside skin well to remove any dirt and pesticides
Slice the skin as in photo, you only need the skin as thats where the most Bromelain resides.
Baste the flesh side of the skin with Demera sugar and leave to sit for 20 mins
Bring to boil and then let simmer for 40 mins. At this stage add in 2 tablespoons of Demerera sugar and in the last 10 mins of simmering you should add to tablespoons of honey
allow to cool and strain it
This recipe gives a good cup of sweet tasting syrup . It will store in fridge for 3 days
Dr D’S Pineapple Skin Syrup
can be used for dry irritable cough as an add on to routine therapy. One Tablespoon of the above mixture 3-4 times a day.
Always consult your healthcare physician if your cough is not settling.
Science Note: Bromelain
Bromelain is a mixture of proteolytic enzymes derived from Ananas comosus (pineapple), with the highest enzymatic activity found in the stem and skin.
Proposed mechanisms
Anti-inflammatory (modulates prostaglandins, bradykinin)
Mucolytic (breaks down mucus proteins)
Immune signalling modulation (cytokine activity)
These properties make bromelain biologically plausible for:
Post-viral cough
Sinus congestion
Soft-tissue inflammation
Dosage context
Commercial supplements: 200–500 mg bromelain, 1–3× daily
This Wellion provides a food-level, non-pharmacological exposure
Positioned as:
Supportive nutrition, not drug therapy
Safety
Avoid or use caution in:
Pineapple allergy
Concurrent anticoagulant / antiplatelet therapy
Pregnancy (supplement-level doses not advised)
References
Maurer HR. Bromelain: biochemistry, pharmacology and medical use. Cell Mol Life Sci. 2001;58(9):1234–1245.
Pavan R et al. Properties and therapeutic application of bromelain: a review. Biotechnol Res Int. 2012;2012:976203.
Taussig SJ, Batkin S. Bromelain, the enzyme complex of pineapple (Ananas comosus). Phytochemistry. 1988;27(7):1939–1943.
Secor ER et al. Bromelain exerts anti-inflammatory effects in airway disease models. Cell Immunol. 2005;237(1):68–75.
Kelly GS. Bromelain: a literature review and discussion of its therapeutic applications. Altern Med Rev. 1996;1(4):243–25
The goodness is often in the part we discard.