Page 187 - Global Edge PR Report - January & February 2025

#INTERVIEW: In Conversation with Dr. Ross Walker & Dr. Julie Z. Chen About Revolutionizing Gut Health
1. Eat More Fruits and Vegetables: One of the
simplest yet most effective ways to support gut
health is to increase your intake of fruits and
vegetables. Aim for 2-3 servings of fruit and 3-5
servings of vegetables per day. Unfortunately,
fewer than 5% of people meet this goal. However,
those who do enjoy a significantly lower risk of
chronic diseases, including cancer and heart
disease. These nutrient-rich foods provide fibre
and antioxidants that are crucial for a healthy gut
microbiome.
2. Follow the Mediterranean Diet: When it comes
to dietary patterns with strong scientific backing,
the Mediterranean diet stands out. This simple
and nutritious way of eating includes plenty of
fruits, vegetables, moderate portions of lean
meats (like chicken and fish), healthy fats from
olive oil, and nuts. It also emphasizes whole
grains over refined carbs—like choosing durum
wheat pasta over refined varieties. The
Mediterranean diet has been shown to reduce
the risk of numerous chronic diseases and
supports optimal gut health.
And yes, you can enjoy your coffee, but in
moderation. It's rich in antioxidants and has been
shown to reduce the risk of conditions like
gallstones, kidney stones, Parkinson's,
Alzheimer’s, and type 2 diabetes. Coffee can also
boost metabolism. Just remember, the key is to
enjoy it without added sugar.
3. ‘White Death’ Products To Be Avoided: Please
eliminate or cut back on sugar, white bread,
pasta, potatoes, and polished rice.
4. Practice the “Cheesecake Rule”: You see, life is
about balance, and that includes enjoying the
occasional indulgence. I don’t have desserts
regularly, but when I do, it has got to be a slice of
cheesecake, eaten without guilt.
5. And lastly, be happy, hug your partner, cuddle
your kids, smile, laugh, sing. None of this will
make any sense if you aren’t happy. Once you are
happy from within and can wake up with a smile
in your heart, everything else will fall into place.

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