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2. Pineapple Not only is this exotic fruit delicious, it also contains an enzyme called bromelain, which aids digestion and is also an effective remedy against cold and flu-like symptoms. Studies have suggested that bromelain reduces the secretion of inflammatory cytokines that can damage the gut lining. Fresh pineapple is recommended over store-bought pineapple juice which often contains added sugars and preservatives. 3. Onion Not only are onions super flavourful and versatile but they are also an excellent source of prebiotics and contain quercetin, a plant pigment that has powerful antioxidant and anti-inflammatory properties. Onions also contain chromium which helps to balance blood sugar levels and vitamin C, another strong antioxidant that boosts immunity and protects against infections. 4. Garlic Raw garlic is a powerful anti-microbial and anti-bacterial, therefore it’s no surprise that it is often referred to as ‘nature’s antibiotic’. Garlic is packed with tons of nutrients such as vitamin B6, vitamin C, selenium, as well as inulin, which feeds our good gut bacteria. Add raw garlic to dips such as guacamole, hummus and homemade dressings. 5. Bone broth Bone broth slowly and gently extracts the valuable nutrients from the bone, making it a dietary powerhouse. It contains renowned anti inflammatory nutrients such as gelatine, collagen and glucosamine which make it effective for reducing joint pain and inflammation. The gelatine in particular has valuable healing properties to restore intestinal integrity and improve nutrient absorption. 6. Sauerkraut Sauerkraut is a fermented food made with cabbage that provides the body with a good dose of beneficial bacteria. Cabbage is very high in fibre which makes it effective for digestive symptoms such as bloating and indigestion. Make sure it's 100% Organic 7. Kimchi Kimchi is another fermented food made with cabbage with the inclusion of extra ingredients in the fermentation process to enhance flavour, but also produces probiotics to enhance gut integrity. This Korean dish is an excellent source of dietary fibre and powerful antioxidants to naturally detoxify the body. Again all Vegies must be Organic. 8. Ginger Ginger is a renowned digestive aid as it helps to calm and relax the stomach, alleviate nausea, reduce bloating and support other gut related issues. Ginger is high in vitamins and minerals such as vitamin C, magnesium and potassium, and is delicious added to fresh juices, stir-fries or in the form of tea. 9. Dandelion greens Dandelion greens are extremely detoxifying, and are loaded with vitamins A and K, calcium, iron, dietary fibre and antioxidants to aid digestion, promote healthy mucous membranes, healthy blood clotting and to protect against free radicals. They are also very bitter which helps to stimulate bile production and support the proper breakdown and absorption of dietary fats. Dandelion tea is also effective for stimulating the liver and supporting detoxification. 10. Apple cider vinegar Apple cider vinegar is made by fermenting the sugar from apples and aids in the breakdown and digestion of food by stimulating digestive juices and increasing stomach acid production. It acts as an anti-microbial and anti-viral and can also help with dysbiosis (an imbalance of gut bacteria). Try adding apple cider vinegar to salad dressings or consuming a tablespoon in warm water before meals. NB: Cabot Health BactoClear Caps contain essential oils of clove, thyme and oregano & are great when you have too many bad gut bugs plus relieve indigestion, improve sinus & intestinal Health. Cabot Ultimate Gut Health also combines healing amino acids, soothing fibres and a probiotic to calm inflammation in the gut lining, repair damage and improve the balance of good bacteria.

GEOFF GARLINGE

Q: I really want to make a commitment to be healthy, but don’t know where to start. Guidance concerning what is naturally best in combination will be greatly appreciated. A: You are on the right track in desiring to actually make a commitment, the key in relation to becoming & staying well. Indeed it’s the only real solution to achieving sustainable vibrant Health never obtainable following short term fads & diets. As always dare we ever become proud of our God-given intellect, the smartest people are made up of many other smart people, and if we’re privileged with sound experiential knowledge to enrich others lives, we must. One such person still doing this after multiple decades is my old friend & colleague Dr Sandra Cabot. Let’s hear from her treasure trove of wisdom... Magnesium is necessary for Vitamin D function Are you low in vitamin D despite taking a supplement? It could be because your body is lacking magnesium. Sunshine and vitamin D supplements can help raise your level of this critical nutrient. Despite this, many of our patients continue to experience vitamin D deficiency. Blood tests show a low level despite supplementation and regular sunshine. Did you know that magnesiumdeficiency could be to blame? If you are magnesium deficient, you cannot utilise the vitamin D in your body. It remains trapped in storage, and unavailable in your bloodstream. It is estimated that at least 50 percent of Australians are magnesium deficient. That means they’re missing out on the amazing health benefits of vitamin D. This research comes from a review published in The Journal of the American Osteopathic Association. According to study co-author Mohammed S. Razzaque, MBBS, PhD, a professor of pathology at Lake Erie College of Osteopathic Medicine, “People are taking vitamin D supplements but don’t realise how it gets metabolised. Without magnesium, Vitamin D is not really useful or safe.” Taking a vitamin D supplement can raise a person’s blood calcium and phosphate level, even if they remain vitamin D deficient. This is a potential problem because people can suffer from vascular calcification if their magnesium levels aren’t high enough to prevent this occurring. Patients with sufficient bloodmagnesium levels require less vitamin D supplementation to achieve optimum vitamin D levels. It’s quite difficult to get sufficient magnesium through diet. The majority of my patients are deficient and this contributes to many different health problems. Many factors deplete your body of this amazing mineral. A large number of medications reduce your magnesium level; the biggest offenders are antacids, acid blockers, hormonal contraception and diuretics. Magnesium is found in foods such as green leafy vegetables, nuts, seeds and meat. Stress and anxiety deplete your body of magnesium, as the stress hormone cortisol causes urinary loss of this mineral. Alcohol increases magnesium loss in the urine. Digestive problems such as Coeliac disease, irritable bowel syndrome, inflammatory bowel disease and leaky gut reduce magnesium absorption. NB: (Though not mentioned by Dr Sandra here Cabot Health Magnesium Complete Powder as well as Tablets has proven over many years to be by far the most effective Magnesium formula) Healthy gut foods you should be eating Our gut is made up of millions of bacteria, and a balanced gut microbiome (an assortment of good bacteria) is essential for optimal digestion, nutrient absorption and a healthy immune system, among other things. It’s essential to load up on pre- and probiotics so you have plentiful good bacteria. Probiotics means ‘to promote life’ and are actual sources of good bacteria, whilst prebiotics are what feeds good gut bacteria and allows it to flourish. 1. Asparagus - This green spear-shaped vegetable works as a prebiotic, as it contains high amounts of a certain fibre that feeds healthy bacteria such as bifidobacteria and lactobacilli. It’s also high in B vitamins, zinc and antioxidants. Grilled or roasted, asparagus pairs well alongside proteins such as salmon, steak or chicken.

Thank you Doctor Sandra!

© 2022 GEOFF GARLINGE Dip. HC MR A (Medical Reg. Aust) - Geoff Garlinge is a Certified Health Counsellor, Nutritional and Nutraceutical Cancer Support Specialist & consultant to Australian University research facilities and the Natural Health Industry. With 34 years experience in the field, Geoff has lectured with as well as to Doctors, Pharmacists & CM Practitioners concerning Natural Health strategies with a reach into Asia & The Middle East. He is also founder of AUSTRALIA'S OWN Pty Ltd which he has headed since 1994.