Top Tips on Wellness
Dr. Danielle Marie Mellace
Internist
Sonoma, California
Dr. Danielle Mellace is an internist practicing in Sonoma, California. Dr. Mellace specializes in the medical treatment of adults. Internists can act as a primary physician or a consultant to a primary physician. They manage both common and rare diseases. Dr. Mellace provides comprehensive care and manages treatment with... more
Q: What do you recommend as Top Tips on Health and Wellness for your patients?
- Move Your Body!!! Enjoy the benefits of cardiovascular and strength training, as well as flexibility, meditation and relaxation techniques
- Eat a diet rich in Anti-oxidants , such as blueberries, blackberries, and strawberries.
- Drink Green Tea which is rich in the antioxidant epigallocatechin gallate (EGCG)
- Include Omega-3-Fatty Acids to your diet for heart health such as salmon, trout, herring, walnuts or flaxseed.
- Savor the miracle of Olive Oil
- Eat Fiber for colon health.
- Keep Good Sleep Hygiene
- Drink lots of water
- Romance with Red wine which contains Resveratrol
- Vitamin Supplements that are age and disease appropriate.
- Enjoy your sweet tooth with an occasional piece of Dark Chocolate, which is rich in flavonoids and procyanidins
- Cook for yourself, family, and friends, rather than eating out
- Portion control your meals
- Learn Effective Stress Control
- Eat protein with every meal to help balance your blood sugar
- Decrease flour and preserved products in your diet
- Eat foods rich in phytonutrients such as all dark colorful fruits and vegetables
- Live Clean and Green. Limit exposure to heavy metals, pollution, and other environmental toxins
- Follow age specific screening tests with your primary care physician to prevent disease and provide early life saving detection.
- Embrace Generosity, Happiness, and Love!!!
2. What simple steps can I take as a young healthy female to prevent osteoporosis in my future?
- Weight Bearing exercises!
- To preserve musculoskeletal health, protect bone density, and decrease risk of osteoporosis I recommend woman ages 20-50 y/o to take
- 1,000-1,500 mg/day of calcium
- 400-1,000 Units/Day of Vitamin D3
- 400-500mg/day of magnesium.
- Eat calcium-rich foods
- Stay up-to-date on age specific screening for Osteoporosis
- Be aware of medications and medical conditions that can affect bone health such as anorexia nervosa, inflammatory bowel disease, celiac disease, and glucocorticoids.
