Feeding your ‘social’ biome

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For many Australians, the days leading up to the Christmas holidays became a period of mourning for those shot and killed at Bondi Beach on 14 December, 2025. Two of my ex-work colleagues were there celebrating the start of Hanukkah, the Jewish festival of lights. One lost her husband, and another had a bullet scrape past her head. Who could believe this could happen in peace-loving, relaxed Australia?

I remembered when Singapore had racial riots between Chinese and Malay communities in 1964 and 1969 – where we heard gunshots and people yelling and screaming. I wasn’t fully aware of what was going on then, but my family was terrified. For them it was like reliving the Japanese occupation during the Second World War.

To end the riots, the Singapore government was pressured to appease demands of these communities, and endorse the primacy of one over the other. But they chose not to: adamant that for Singapore to be multi-racial, everyone should be equal. And in 1997, the government established ‘Racial Harmony Day’. It’s observed annually on 21 July to remember the 1964 riots and reinforce the importance of maintaining social cohesion. 

Today, Singapore is a blended city of true Singaporeans – where Indians, Chinese, and Malays live in the same housing complexes, go to the same schools, share tables at food centres, gather in parks for their early morning exercise to sit and talk, or to go for a ‘makan’ (meal) at their favourite food stalls. Their language and dialogue is often dotted with ‘Singlish’ – a quirky blend of English, Chinese, Malay and Tamil (which I use often!).

We had strong human connections in Singapore. Strangers would easily become friends, and my Granny Azizah was especially good at amassing them! We felt safe in a community that was close and cared for each other.

In his article My parents’ secret to longevity? Caring for friends and strangers, Bioethicist Ezekiel J Emanuel writes:

‘Social relationships, both the deep ones and the fleeting exchanges, reduce stress hormones, lower blood pressure, reduce inflammation, strengthen immune function and make you happier. They may even slow cellular aging.’

Emanuel cites a study by Harvard University’s Study of Adult Development which followed people for over 80 years to find that:

‘ “[T]he people who were happiest, stayed healthiest as they grew old, and who lived the longest were the people who had the warmest connections with other people.” By contrast, social isolation is as dangerous to longevity and cognitive decline as being obese.’

Now that was music to my ears!

A relevant article in The Sydney Morning Herald introduces the ‘social biome’ idea. Much like keeping gut microbiome healthy, strong human connections maintain your social biome. The writer features the book The Social Biome by Profs Andy Merolla and Jeffrey Hall, which explores how we can feed our social lives by constant interactions with others in various ways. Their ‘ladder of communication’ concept places direct human-to-human contact at the top of the list.

Also in the article, psychologist Michelle Lim says that if we get used to not talking, then talking to people becomes a chore: ‘But it only becomes a chore because we don’t practice.’ 

So start with SMILING: even if only one in 10 smile back. A smile often leads to a conversation. If you see someone with a stunning outfit or hairstyle, tell them how nice they look … they’ll love that! When a salesperson gives you good service, a few words of praise and a thank you will make their day. And if someone’s looking lost, simply ask: ‘Can I help you?’ 

Now back to Singapore. It is one of the friendliest places I’ve ever known. I recently met a lady there named ‘Angie’ while on the train. We talked all the way from Clementi to Bencoolen stations, which culminated in Angie’s fabulous durian treat-feast. No surprises that we definitely need PEOPLE to nourish our social biomes. If you love the coffee your barista so artfully crafts for you, TELL them!

False health-ads

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Junk emails offering wonder cure-alls we used to get are now everywhere: on TV, radio, our devices, podcasts, streaming channels, and across social media. The old spam was easily deleted, but internet advertising especially, is not as easy. We inadvertently click the websites and get sucked in. Try unsubscribing, and you’ll eventually find the tiny link at the bottom of the page – purposely so tiny you hardly see it …

Social media influencers and businesses wanting more ‘traffic’ are mostly to blame. They enlist digital media agencies offering SEO (Search Engine Optimisation) to ensure their ads rank highly on Google. The more they pay, the more often their ads appear on search engines. They capitalise on our most common health problems, such as urinary frequency, heartburn, indigestion, bloating, constipation, and thinning hair – touting mega-dose vitamins. exotic herbs and plants to boost cognitive function. It’s so easy to be tempted.

Dr Jen Gunter, gynaecologist and author, comments on the internet’s power to normalise masses of information fed into it that’s often widely incorrect. She believes we need to be internet “literate”:

“We all take the first three hits off Google and if we don’t get what we like, we put a new search in. … There are times I recommend people take supplements. For iron deficiency, for example. But for wellness, I found that you can make a fortune with zero effort. I looked at a very popular menopause doctor’s product and used the exact same formula. With a little money we set up a Shopify site, went to one of these who label companies to sell it to, and that was it. We did it so quickly but didn’t go through with it. Honestly it’s like punching a hole in the floor and seeing gold.”

(Farmakis, B. 2024, August 24. ‘Selling this is like punching a hole in the floor and striking gold’. The Weekend Australian Magazine).

Poet Sir Walter Scott wrote in an 1808 poem: “Oh, what a terrible tangled web we weave, when first we practice to deceive”. The “tangled web” metaphor aptly describes how misinformation and dishonesty can spread – and he must have had a premonition of the Tower of Babel advertising we see in this century.

Pseudo-medical ads & videos

  • A person in a white coat pops up on screen with a solution for prostate problems/cataracts/thinning hair/parasites/ugly toenails/tired eyes. You click and scroll for 5–10 minutes without mention of the wonder-product. And then there it is – a capsule, cream, a drink. This unique formula is only available through that website. Have a free trial, but first provide your credit card number (cancelling the payment is never straightforward!).

  • Dry mouth: There’s a “moisturiser” just for this. Enter the mouth sprays, lozenges, and “dentist formulated” chewing gum. Most of these add artificial sweeteners like xylitol. Fact: Saliva production increases when we chew and reduces when we’re asleep, in dry weather, heated rooms, and with medication. If you’re dehydrated, drink water and/or chew (an apple is perfect). I keep a glass of water with some lemon juice and spearmint beside my bed, and drink this if I’m up in the early hours of the morning.

  • Feminine washes: Basically a baby wash with a different label. Try Aveeno baby shower and shampoo – it doubles as a face wash.

  • “Whole body odour protection” roll-on/spray: If your body smells foul even after a daily shower or two and you’ve used super-deodorants, have a health check and full blood test. My guess is that your liver and kidneys may be causing the problem.

  • Fibre pills/psyllium/bran: If you’ve been relying on them for too long they will be difficult to give up. You could reduce the dosage by adding more raw vegetables like fennel, cos (Romaine) lettuce, an apple a day (eaten with the skin), and an orange or grapefruit with the pith. Make a habit of drinking more water: 1.5L a day will do a mighty job to gather up the fibre in your colon and help to form stools.

  • Creams for “puffy eyes”: Drink water, get enough sleep, reduce alcohol and salt. My ophthalmologist told me they’re fat deposits. Also consider seeing an eye specialist who also does plastic surgery – you’ll be free from puffiness for up to 10 years (keep your eye creams – they’ll do what they’re meant to do, i.e. hydrate and protect). 

  • Creams for “wrinkles and fine lines”: These by and large hydrate and protect – but collagen inevitably breaks down with sun exposure, and wrinkles appear with age. Try exercising for better circulation, and eating collagen-rich foods like salmon skin and chicken cartilage.

Longevity expert Dr Luigi Fontana stresses the importance of the right diet for “vitality and health of our skin” and to delay ageing:

“Cherries, blueberries, blackcurrants, strawberries, apples and pears are low-glycaemic fruits rich in vitamins and phytochemicals that possess skin-protecting properties.”

Fontana, L. (2020). ‘The path to longevity: How to reach 100 with the health and stamina of a 40-year-old’, p.125. Hardie Grant Books: Richmond, Victoria.

Ultra-Processed Foods (UPFs)

“About 10 days in to Doucleff’s experiment, she noticed a striking shift: She wasn’t constantly thinking about food”
(Extracted from Doucleff’s article cited above. Her book, Dopamine Kids: A Science-Based Plan to Rewire Your Child’s Brain and Take Back Your Family in the Age of Screens and Ultraprocessed Foods, will be published by Avid Reader Press in 2026.)

UPFs have dire effects, according to Dr Dariush Mozaffarian of Tufts University, Massachusetts, who links their consumption to heart disease, obesity and diabetes. Science journalist Michaeleen Doucleff trialled a month without UPFs with her family – and noticed a marked improvement to health. Their diet now included “oatmeal, plain yoghurt, fresh cheeses, beans, nuts, canned fish, popcorn, fruits and veggies, fresh and frozen”. The desire for “snacking duly plummeted” (Doucleff, M. 2025, August 30. ‘My Family Went Off Ultra-Processed Foods for a Month. The Results Surprised Us‘. The Wall Street Journal).

Supplements 

These target our most common health complaints and we all take them – but they are not an insurance policy against bad eating habits. Mega doses? The body uses what it needs and then flushes the rest out. Don’t give your kidneys more work! Vitamin deficiencies are determined with a blood test. Listen to your body and get health checks and full blood tests yearly or sooner if required.

So if your GP has given your tests the all-clear, please consider going for a month eating mainly non-processed foods per Doucleff’s experiment – I’d love to hear your results!

Fatty bellies

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I was deciding on our next post when the answer came from one of our social media followers: “Shirley, how do you get rid of belly fat??” When I lived in Singapore, people would put down a fat stomach to being full of “wind” – and right up to the ’80s, we’d take pills and powders for flatulence, bloating, indigestion and constipation. Not once did I hear it described as ‘fat’ – nor a hint that a person with a large belly should (God forbid) should go on a diet. Men got away scot-free; their big tummies were simply a sign of ‘prosperity’ …

I remember the days when it was considered healthy to fill up your plate. Not going for seconds made some think you were ill!

Many women notice an increase in belly fat as they get older, likely due to a lower level of oestrogen; I noticed this with my female work colleagues who were going through menopause in their mid-50s. Their weight gain was obvious, but they were sadly unaware that one of the causes was a drop in their hormone levels.

This was in the early 2000’s when menopause was still not talked about, and women were left to figure out what to do about it. Notably, older men are especially susceptible to carrying extra weight between the chest and hips – those beer-bellies we’ve all seen. 

By that time, I had already been on HRT for over 15 years. Together with a good diet and exercise, oestrogen made it easier for me to control my weight. My endocrinologist suggested taking low-dose testosterone with my HRT. It was remarkable how much energy it gave me – but it also increased my appetite. I so loved dessert. After a rice-laden meal, I’d discreetly unzip my jeans to make room for a cake I’d bought at the local bakery. Eventually, my size 8 jeans had to be upsized to a 12. Panic set in … size 12 would soon become uncomfortable … would 14 be next??

No more, I said. It took a year of unyielding resistance and the bewilderment of my friends to flatly refuse dessert after meals. Giula Enders’ book Gut has an interesting chapter on sugar:

“ … we know them as the carbohydrates we find in bread, pasta or rice … the final product is the same number of sugar molecules as a couple of spoonfuls of refined household sugar … the only difference is that household sugar is already broken down into such small pieces when it arrives in the small intestine that it can be absorbed directly into the bloodstream. ...

“Sugar is the only substance our body can turn into fat with little effort.”

Enders, G. (2015). Gut, pp.48 & 50. Greystone Books Ltd: British Columbia, Canada.

During COVID, we frequented confectionery aisles, buying muffins, croissants, and cakes, and trawled through social media recipes just for that sugar hit to see us through lockdown. And of course, there was wine with dinner. Please remember that all this sugar, including soft drinks, wine, snacks and processed foods – even the so-called ‘zero sugars’ in stevia and aspartame – cause belly fat. It’s no wonder that many emerged with larger waistlines post-pandemic. Having lost motivation, many of us didn’t go on 15-day quick-loss diets or pound treadmills.

I disciplined myself to maintain my walking regime, returned to the gym, reduced my rice portions and took a sentence from Dr Walker’s wise words:

“ … if refined sugar of any kind whatsoever, or any flour product in any form is eaten during the same meal with fruits (except bananas, dates, figs or raisins) either together or within an hour or two, the sugars and starches will have a tendency to ferment … ”  

Walker, N.W. (1940/1970). Diet & Salad, p.25. Norwalk Press: Summertown, Tennessee.

Peta Bee (December 6, 2023, The Australian) reported on a finding by Sydney’s Garvan Institute that a combination of calorie-dense comfort foods actually trigger changes in the brain that increase cravings for even more sweet and fatty foods. Our brains have now been programmed to crave calories in the form of fat and sugar. So let’s change the tape!

Author of the 1990s, Judith Wills, provides a list of ‘positive’ and ‘neutral’ foods:

Positive/Neutral foods

  • Rolled oats, whole grain bread and honey to sweeten 
  • Salad vegetables and herbs (no dressing): celery, lettuce, fennel, parsley, basil, mint
  • All fruits especially citrus (I suggest you have fruits on an empty stomach 30 minutes before food)
  • Animal protein: eggs, cheese, yoghurt, oily fish, lean beef, veal, all poultry
  • Plant protein: tofu, peanut butter, lentils, beans, nuts (e.g. sunflower seeds, walnuts, almonds).

Negative foods

  • Cornflakes, white bread and white rice
  • Sweet biscuits and cakes (particularly sponges)
  • Soft drinks and high-salt foods (e.g. processed meats and cheese slices, tinned and packaged soups)
  • Anything labelled ‘ready to heat and eat’.

(Wills, J. (1990). A flat stomach in 15 days, pp. 32–38. Sphere Books Ltd: London.)

Note: Please read labels when buying canned fruit and vegetables; some brands (including those that are ‘organic’ – baked beans in particular) have higher sugar/sodium content than others.  

Judith Wills’ ‘Flat Stomach Exercises’ you can do at home: “Without strong abdominals your stomach will never really be flat.”
Wills, J. (1990). A flat stomach in 15 days, pp. 83–125. Sphere Books Ltd: London.

I did Judith’s stomach exercises for 30 years an hour a week before I joined a gym at age 67. For a book which cost $2, it was an absolute treasure!

Also remember: breakfast is important! Prof Christopher Gardner, a nutrition scientist at Stanford Medicine, California, says: “ … skipping breakfast would cause people to be hungrier, eat more and make poorer food choices later in the day” (Petersen, Andrea; 2025, May 1, The Australian).

David Raubenheimer and Stephen Simpson’s book ‘Eat Like​​ the Animals‘ evidences 30 years’ research, concluding that it’s our protein appetite that must be filled: not too much or too little. Combined with a good balance of carbs, fats, sodium and calcium, your cravings for fibre-poor ultra-processed foods will slowly fade. Your reward? Trying on jeans one size smaller!

(Raubenheimer, D. & Simpson, S. (2020). Eat like the animals, pp.180–81. HarperCollins Publishers: Sydney.)

Menopause revisited

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In May 2021, I wrote about my Menopause journey. It was a premature onset, occurring at age 36 soon after Sam was born. The surge of hormones reduced to a trickle over a space of 2 years until my periods eventually stopped. HRT (Hormone Replacement Therapy) gave me my life back, and I have been on it for over 50 years. The experience was devastating at first – but it in fact left me much healthier and in far better shape than if it had occurred at the usual time.

I was warned about osteoporosis. I had calcium-rich foods and walked 2–3km every morning before work; I also managed to fit in some Pilates after work. I paid closer attention to diets prescribed by Dr Norman Walker, whom I often write about – eating more raw fruit and salads, eliminating sugar, white bread, biscuits, and soft drinks. I became better at preparing my own meals and cooking in general. I eventually moved away from buying take-outs, and eating processed and fast foods (processed meats especially). 

My HRT also included a small dose of testosterone, which raised mood and energy. I had to watch my weight though, and gradually lost the 5kg I’d gained when first on HRT through diet and exercise.

In 2002, when work colleagues were showing signs of ‘change of life’ – with little battery-operated ‘menopausal fans’ on their desks! – I had already been on HRT for over 15 years. Most knew what was to come but none prepared for it. Unfortunately, also in 2002, HRT trial results from the Women’s Health Initiative in the US were released. It warned of a heightened risk of breast cancer, strokes, heart attacks and blood clots for women on HRT.

So for the next 15 years, HRT was demonised. Doctors stopped prescribing it and my workmates were given antidepressants and sleeping pills while they desperately searched for ‘natural’ alternatives. Of course, the supplement industry thrived. Vitamins B12 and D3, magnesium and calcium were added to preparations of Wild Yam, Black Cohosh, Dong Quai and Red Clover to make them seem like solutions. But did they work? To those I asked, the answer was NO!

I remained sceptical of herbal and vitamin treatments. Although my gynaecologist begged me to stop HRT, I continued with it. I believed the media did not properly investigate the reports – and specialist clinicians I spoke to agreed with me. And wouldn’t you know – a few years later, further research and analysis suggested those initial findings lacked important context about patient risk profiles. The trial was deemed flawed and wildly misreported.

The Australian Menopause Society now advises HRT is “safe to use for most women in their 50s or for the first 10 years after the onset of menopause”. Menopause treatment is at last having its Eureka moment, and there’s even a new name for it: MHT (Menopause Hormone Therapy). MHT is now associated with reduced risk of heart attacks, endometrial and ovarian cancer, and small decreases in the risk of dementia.

Then there’s the latest addition, ‘PeriMenopause‘: the “reproductive phase in a woman’s life occurring before the final menstrual period, or menopause”. It’s when we’re nearly there, but not quite, with signs that our hormone-secreting glands are unwinding – when we should be getting help to help us carry on with our jobs and social lives.

In her article “Why Everyone is Talking about Menopause Again”, Penny Timms writes:

” … it is important women equip themselves with sound advice so they enter this new phase of life full of knowledge and empowerment rather than fear and misinformation … it is also a special time to focus on you and your own happiness.”

(The Australian, 2024, 21 December. Timms quotes Prof Susan Davis from Monash University.)

Many women seem to sail through menopause well into their 50s – and see no need getting a thorough health check. But without oestrogen, the ‘banker’ of calcium, we lose bone mass (most rapidly between 5–10 years following menopause). Our body shape changes, lean fat deteriorates and belly fat accumulates!

My Care & Maintenance Program

  • Blood tests
  • Bone density (also the bone mineral density test or DXA)
  • Mammograms
  • Bowel screening
  • Blood pressure

They should all now be a part of your regular health screening health program if they’re not already. Please also include the gym if you can!

I stopped taking MHT at age 60 on my doctor’s advice, with the risk of breast cancer after this age. I was given ‘Tibolone’ instead – a synthetic hormone that mimics the effects of both oestrogen and testosterone. However, now at age 75, my GP cautions that Tibolone could cause strokes, even though I don’t meet any of the risk factors. I’ve also noticed its beneficial effects have waned over time. But she knows I will never stop it; she shakes her head and smiles while writing my prescription: “Shirley you seem to know what you’re doing … keep enjoying your life … “

Useful websites

I’m booking 2025!

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Shirl’s Pearls is now in its fourth year! 2024 went all too fast, but as I flipped through my diary, I spent about 20 hours a week reading, collating and summarising health reports, shooting videos, chatting to my team on the phone. With gym sessions, coffee mornings, routine appointments, housekeeping, watching the Sydney Swans at the SCG … I managed to fit them all in. But I was already thinking up another project for the new year …

Earlier this month at my GP’s waiting room, a lady sitting next to me asked:

“Doing anything exciting this year? Going overseas maybe?”

“I haven’t planned anything, just routine. Happy to get on with my day with no nasty surprises!”

“REALLY??”, she said, looking at me in disbelief. (I didn’t want to tell her that for me “routine” was just as exhilarating as going on holidays – without the trauma of packing.)

We so take for granted that our days will go smoothly, forgetting to be thankful when they do. Like work, partners, parents, children, grandchildren, friends, and our HEALTH! At this stage, if all’s well by bedtime, I’m quite ecstatic … 

Recently, Lionel sat me on a stool in our backyard, went behind his tripod and said, “I’m going to take a video – just talk!”

He took me by surprise. “NOW??”

But the words quickly came out soon after, and I described how dreams I had from the age of 10 became a reality at 60. Everything flashed before me. It was like looking at my old diaries. Was I the same person who wrote them? How did I pull off the almost unthinkable goals to do what I’m doing today? 

At that moment it dawned on me: what about the dream I had to write a book? I wanted it so badly – but as of January 2025, it’s still waiting to be finished. (Perhaps it was the calming, almost hypnotic fragrance from the lavender bush behind me. Lavender apparently has this effect, by the way.) Could I even attempt this goal at this time of my life or was I being foolishly optimistic?

I recently watched a wonderful documentary on the life of jazz singer Ella Fitzgerald, who once said:

“Don’t give up trying to do what you really want to do. Where there is love and inspiration I don’t think you can go wrong.” 

Thank you, Ella.

So after a morning session at the gym, I’ll shower, have breakfast and head to my laptop. On my desk I’ll have a glass of water infused with mint leaves and lime, and a vaseful of lavender flowers. I will set my timer for an hour and start typing, my online Thesaurus set up.

I want this project to benefit all of you – to distil, like the sweet scent of lavender, lessons I’ve learned in life about people and the science of being well. I’ll keep you posted!

Parasite lost!

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Yes, it’s not ‘paradise’ this time. In early 2023, I contracted an intestinal parasite identified as ‘blastocystis’. It lived up to its name – but an eventual breakthrough came from a most unlikely source …

It had me fooled in the beginning: I thought it was simply a stomach bug. I became suspicious. I wasn’t unwell, and was constantly ravenous. But what went in also went out – and in 2 months I had lost 5 kgs. 

My gastro-enterologist reassured me that my particular bug was “common and harmless”, that it would clear up on its own, and that he wouldn’t prescribe antibiotics. I was to see him again only if symptoms became “severe”.

I really wanted this bug gone. Five kilos was a lot to lose for me and I was worried. 

I looked online for herbal supplements; most of them specified a course of 2–3 bottles to effectively “kill” parasites – but reviews of the herbs’ side effects (e.g. vomiting and diarrhoea) put me off.  

Hope came from an article on, of all things, papaya seeds.

Not only are these seeds potent antioxidants, rich in fibre and monounsaturated fats, but their potent enzyme papain aids digestion by breaking down protein. Papaya seeds can also help fight infections and promote kidney health – and in some cases, may actually kill intestinal parasites. 

I have been eating papayas all of my life … but the seeds??

Well, they went into our home compost bin along with papaya skins. This is the very thing earthworm producers caution against – because papaya seeds are known to slow down earthworm reproduction and make them temporarily infertile. Worms love papaya skins and the gel around the seeds, but always leave the seeds alone. Now we know why!!

So I began chewing a teaspoon of the seeds with the fruit and had them fresh (they can be bitter; you may prefer to swallow them with a full glass of water as I do sometimes). You can keep the seeds in the fridge (preferably in an airtight glass container) for up to 3 days, if you’re not eating a fresh papaya every day. 

Unbelievably, I began to put on weight again and in 3 months regained the 5kg I’d lost. I don’t think my parasite has gone; the seeds more likely stopped them from reproducing. 

My morning regime now includes a teaspoon of those precious seeds. Next time you slice open a papaya, be sure to enjoy both the delicious flesh and the powerful seeds nestled inside – to take full advantage of the range of health benefits this remarkable fruit has to offer.  

Note: Pregnant women should steer clear of papaya seeds due to potential risks of inducing contractions. Individuals with allergies to latex or papaya should also avoid them. People with gastrointestinal issues or those taking certain medications should consult a doctor before consuming the seeds.

I must say a thank you to our earthworms at home: I underestimated your intelligence and apologise!

My citrus regime

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It’s well over a decade since I visited my cousin Kathy and her family in Brooklyn, New York. I spent a week with Kathy, husband Toby and her 4 kids – Helen, Baruch, Reuben and Sophie. They’re now grown up, but I remember the fun we had! Especially the way they’d watch me each morning at breakfast squeezing an orange, skimming off skin from a grapefruit, leaving the pith on and cutting up the fruit into bite-sized pieces – and then adding 1–2 tablespoons of fresh lemon juice into my glass of water … 

From left: Helen, Toby, Baruch, Reuben & Sophie
Sophie teasing me with her drink of “Rubbish” …

“Shirley – we have orange and apple juice in the fridge. Why don’t you just use that? This takes, like, FOR–E–VERR!!”

“It’s not fresh!”

“But it says ‘Fresh’ on the bottle?”

“Rubbish … too much sugar!” (Lots of laughter)

Teasing me for the rest of my stay every time they had a cola or a juice, they’d say, “Shirley – L–OO–K! RUBBISH!” 

Dad Toby asked me one morning: “Do you do this every day?? Even when you travel?”

“Yes – haven’t missed a day in 20 years.”

“Wow! This is your regime then!! WHAT A REGIME YOU HAVE!!”

Thanks to you, Toby, I got the word for my pre-breakfast ritual which I began in my 30s. But did you know that oranges actually have an alkaline effect on the body?

“There are few fruits whose alkaline effect on an over-acid condition of the body is so rapid.”
“When concentrated starches and sugars are included in a meal with fruits … then the fruits no longer have an alkaline reaction in the body but tend to create an acid condition.”

Walker, N.W. (1940/1970). Diet & Salad, pp.140 & 133. Norwalk Press: Summertown, Tennessee.

In Singapore, we did the exact opposite. We never had oranges on an empty stomach, believing they were too acidic. We always ate them after a meal. It turned out this was the reason for my ‘acid stomach’, which I had for years.

The pith in citrus fruit in particular, is vital for good health. It contains the soluble fibre pectin – which serves as a prebiotic for the probiotics of the gut. The pith in citrus contains Vitamin C that boosts the immune system, produces collagen, helps in iron absorption and aids wound healing and skin repair. 

Probiotics & prebiotics: what’s the difference?

Probiotics are foods or supplements that contain live microorganisms intended to maintain or improve the “good” bacteria (normal microflora) in the body [e.g. yoghurt]. Prebiotics are foods (typically high-fiber foods) that act as food for human microflora. Prebiotics are used with the intention of improving the balance of these microorganisms.

Susie Burrell, an accredited practising dietician and nutritionist, writes in The Sydney Morning Herald:

“Eating adequate amounts of dietary fibre has a protective effect on the health of the bowel. Getting enough fibre means that waste is more efficiently moved through the digestive tract leaving less time for mutant cells to grow and infiltrate.”

SMH, 2024, June 10. Why more young people are being diagnosed with bowel cancer and how to reduce your risk.

Remember that drinks and juices in cans and bottles have more sugar than fibre. A simple hand juicer – usually $3 at supermarkets – will not only keep fibre in the fruit but strengthen your wrists at the same time! But if you prefer, electric juicers are also very affordable; they do not remove the precious pulp. You can get them in Australia from $29 at BigW and $19 at Kmart (look for the ‘Anko’ brand). 

According to the NIH, experiments are now being conducted to isolate regenerator cells and inject them into chronic wounds or tissues that could help to repair and heal them. Why wait 3 or 4 years for this technology to be available?

START EATING the pith NOW, folks!!

‘Regular’ Bliss

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Oh, how my mother would have loved the mega-pharmacies we have today! A vitamin and supplement junkie, she was obsessed with keeping regular. I can just see her in her element going from aisle to aisle, looking for the next best thing to the trusted “Philips’ Milk of Magnesia”. If we missed a day making ‘bigones’, it was a tablespoon before bedtime … 

As a 6-year-old, this seemed perfectly normal – although I hated having the inevitable enema at my Granny’s. But when I turned 8, Mum gave up – she couldn’t cope with my screaming and promised never to insert the pink pump nozzle again! But I also learnt about the misery of constipation while listening in on her weekend mahjong sessions. Not ‘going’ daily caused so many problems, including ‘wind’, ‘acid stomach’ and painful haemorrhoids – the result of straining and sitting too long on the toilet. Peppermint sweets, antacids, laxatives, suppositories … Mum had them all, and was always on the lookout for the latest treatment promising to improve her toilet experience.   

In the ’60s and ’70s, one of the first questions GPs would ask was, “Did you do a BM (bowel motion) today?” They thought it was an important primary symptom. Dr Norman Walker – an early natural health pioneer whom I often reference – thought the same. As early as the 1950s, he stressed that:

[without] “cellulose or fibre from raw vegetables and fruit” and only eating foods “appealing to our palate”, the colon can no longer perform its function as our “intestinal broom or vacuum cleaner”. “Sickness and diseases follow when waste is allowed to accumulate.” 

Walker, N.W. 1940/1970. Diet & Salad, pp.26, 29, 11. Norwalk Press: Summertown, Tennessee. 

The common trend today is to satisfy our food cravings: we eat now and pay later. We haven’t moved on. Constipation, bloating, flatulence, acid reflux and haemorrhoids continue to plague us – and we go to pharmacies to treat the symptoms and not the cause. Here’s a useful factsheet on constipation from the NSW Dept on Health.

FLUID, FIBRE, FRUIT and FITNESS are the ‘4 F’s’ essential to keep the colon resilient and the body moving, reducing the risk of colon cancer. In 2023, an estimated 10% of deaths in Australia were from colorectal cancer. So If you’re 40 and over, PLEASE get a bowel screening test kit and send it off asap!!

There’s Wealth in a Salad!

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It dawned on me flicking through media channels and seeing endless cook-shows – fab dishes and desserts we can’t resist … mesmerised to the end, when the chef digs in with “Mmm, it’s sooo good” – that something important was missed: the humble SALAD. It always starts my meal. Chefs seem to ignore this very foundation of nutrition; very few ads promote it, so perhaps there’s no money to be made here!

Adam Liaw, one of my favourite chefs and food writers (and an ex-Singaporean), recently observed:

“Prepared meals and delivery services are multi-billion dollar industries whose very existence relies on convincing people that they don’t have time to cook and you are stuck with either expensive and often unhealthy foods.” 

(Sunday Life Magazine, Sydney Morning Herald, 26 May 2024)

We crave convenience – forget home cooking and unnecessary kitchen-time. Why prepare a salad? Simply fill your fridge with microwavable meals and the pantry with boxes of liquid breakfasts. Have a piece of fruit during the day and an occasional veggie juice from a colourful juice bar. We’re keeping healthy, aren’t we??

Here’s a drawing made by Dr Norman Walker of a diseased colon from an earlier post:

(Walker, N.W. (1940/1970). Diet and Salad, p.13. Norwalk Press: Summertown, Tennessee.)

“If the body is permitted to degenerate, then the intellect cannot be expected to function or develop constructively.”

(Walker, Diet & Salad, p.26.)

The body and our mind?  

The world recently lost beloved TV doctor and tireless healthy-life campaigner Michael Mosley. He wrote in 2017:

” … buried in our intestines is a very thin layer of brain. It is called the enteric system and is made up of the same cells, neurons that are found in the brain … so when we talk about ‘gut feelings’ we are reflecting the reality of how closely our guts and our brains are entwined.”

(‘The Clever Guts Diet’, Weekend Australian Magazine.)

What about the body itself? How can we prevent it degenerating? Do we have to accept “old age”, “bad genes” or “I love my food” excuses? And if our health is determined by the condition of our colon, how do we bring it back to life? 

We should substitute ‘colon’ (unsexy today) for the gut and microbiomes: you need to feed them with phytonutrients, phytochemicals and polyphenols. Nutrient-rich compounds and chemicals are found only in plants and should be eaten raw in a salad. Most life-giving enzymes in fruits and vegetables are destroyed when cooked, canned or bottled. Aren’t there pills with rich plant compounds? Maybe, but your gut would much prefer dark green lettuce leaves! 

” … A high vegetable intake, especially raw vegetables is associated with a lower risk of death from ischemic heart diseases, stroke, chronic respiratory disease, liver disease and some types of cancer.”

(Fontana, L. (2020). ‘The path to longevity: How to reach 100 with the health and stamina of a 40-year-old‘, p.95. Hardie Grant Books: Richmond, Victoria.)

Such foods are life-giving. Their nutrients are distributed into our blood through the villi in the small intestine, which sends to the large intestine anything it doesn’t need. The large intestine then excretes the waste in the form of stools. Without the necessary fibre provided by raw vegetables, the colon is starved of its function to nourish nerves, muscles, cells and tissues within its walls. Waste stays impacted, and constipation and bloating will result; fatigue, brain fog and loss of concentration will likely follow suit. Watch The Invisible Extinction – a brilliant documentary on gut microbiomes if you have an hour to spare.

According to data from the Australian Institute of Health & Welfare, only 10% of Australians eat the required daily amount of fresh fruit and veg. I suspect it’s much the same elsewhere. Don’t be among them.

  • Start – with a an evening salad at least 30 minutes before dinner, preferably on an empty stomach. It gets to work for you much quicker this way and keeps you full. 
  • Pick 3 to 4 salad veggies, e.g. Cos (i.e. Romaine) lettuce – their dark green leaves are thicker and much richer in fibre than the round Iceberg. (If you find the Cos leaves harder to digest, cut them finely and chew well.)
  • Carrots – they have almost all the vitamins and minerals our body needs
  • Celery – rich in natural sodium, crunchy and refreshing. Chop the leaves finely and use them in soups, stews and as a garnish
  • Cucumbers – high in silicone
  • Capsicums – yellow is best as an antioxidant. (Red and green come next; green is harder to digest.)
  • Fennel – extra-rich in fibre, refreshing to taste, and a good diuretic, laxative properties
  • Beetroot – a dessert spoon grated raw is all you need!
  • Herbs – any variety. They add flavour, aroma and colour, and have antimicrobial and antiviral properties
  • Tomatoes – rich in lycopene, which may prevent prostate cancer
  • Garnish – with herbs, apple slices, drops of lemon or orange juice instead of oil and vinegar; they’ll revive your tastebuds and bring life and taste to your salads! (Especially avoid mayonnaise for its unhealthy fats, sugars and salt.)

And do this too:

  • Drink fresh clean water, ideally 2 litres a day
  • Keep pre-meal fibre preps handy in the fridge – e.g. apples, carrots, fennel and celery; they’re great if you’re in a hurry or going out for dinner
  • Exercise! Fitness gets your fibre moving (physical inactivity is the scourge of our times) 
  • Walk, dance, or swim 30 minutes a day at least
  • Lift weights – incorporate as many structured exercise sessions as possible. 

A last word. Before you buy into the next wellness craze, remember: it all begins in your COLON!

Social media forays

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‘Followers’ … ‘Following’ … ‘Views’ … ‘Comments’ … ‘Boost Post’ … WHAT did all this mean?? ‘Influencers’ with kickbacks for careless endorsements put me right off social media. Into Year 2 with Shirl’s Pearls, I was content to plod away. Posts were liked and appreciated – but numbers were slow to grow. My YouTube videos were too long and frankly, boring. The pearls needed some reviving: enter our videoman Amos …

“Shirl, we must start posting your videos on social media …”

“Oh no – I hate Facebook!”

“I’m thinking more Instagram and TikTok …”

“Full of weird people and aren’t they all too young to even understand what I’m saying?”

“No – the demographic is huge – all age groups. And doctors, scientists, financial advisors also post on these platforms.”

“Even then, how on earth can you explain anything in just 60 seconds?”

“Trust me, you can – they’re called ‘reels’ which go around in a loop. They’re extremely popular.” 

“You mean that’s the average attention span? 60 seconds?”

“Not even that. But at least 20% of them watch for the whole 60 – people will listen to what you have to say – your information is valuable!” 

“OK, Amos – I’ll do it because I trust you. But social media still scares me. Let’s get the apps and passwords on my iPad before I change my mind!!”

Papain-rich papayas
Fresh Tewantin produce

That conversation took place in March 2022. It all began with a video I did while holidaying in Noosa, Queensland. At a beautiful fruit and veg market in Tewantin, I saw luscious papayas outside, and immediately wanted to do a video on them!

My uncle’s neighbours provided the perfect setting outside their front door – where bright green plants graced a lush background. Cousin Susanna bravely volunteered to take her first online video, achieving the best angle perched precariously on a window sill …

We got the video done. Why are papayas good for your colon?, posted on Instagram in March 2022, attracted nearly 5K views. Encouraging for our first effort. We then did one video a week, posting on YouTube, Instagram, Facebook and TikTok. Instagram and TikTok proved most popular. 

The focus on healthy veggies and fruit proved a winner. Try this okra dish! was the 2022 standout, attracting 35K followers. Benefits of eating pineapple in 2023 attracted 75K views on Instagram alone. 

Amos took a break, and I now worked with Alec and Zach – budding cameramen from the Australian Film, TV and Radio School. They lived near to me; what’s more, we were all close to the Farmer’s Markets at Bondi Beach. A great venue to film in as you can see below!

Farmer’s Market, Bondi Beach – glorious!

It was a cold Saturday morning in September 2023. Zach set up a table at ‘Deepa’s’ popular fruit and veg stall. With fresh produce displayed, we rolled. Healthy colon, healthy life and Let’s get your gut in order scored 250K views on Instagram and TikTok combined. It was worth it. Plus, I got over my fear of talking on camera in a very public place … 

Deepa (second from left) & team

Our next venue was another lovely Sydney beachside suburb: Maroubra, at ‘Fruit Ezy’ Pacific Square. Friendly people who were so happy to let us film there. It’s now our home almost every Sunday afternoon. Detox? Here’s how at Fruit Ezy was our personal best – with nearly a million TikTok views.

After my third year on social media, it’s been quite an experience. I dare say our team could easily market ourselves as specialists!

My Special Senior’s Guide for Serious Bloggers

  • Find a teenager who loves and is skilled at taking videos.
  • Pay a decent hourly rate – more if they have their own equipment. An iPhone14 can video nicely on its own, capturing light very well (lighting technique improves the more videos you do).  
  • If you’re serious about sound, wireless microphones are a must. I recommend the RØDE Wireless Go II pack and a RØDE Lavalier lapel mic.
  • Carefully choose your topic and age group you’re targeting. Here’s where you’ll need help inserting ‘hashtags’ (I call it ‘piggybacking’: directing like-minded viewers from other sites to have a look at yours). 
  • All social media platforms give you ‘performance’ figures – i.e. countries, age groups, gender, viewing time; don’t be too disappointed when you first see them.   
  • Now with your followers. Numbers are deceiving, for example:
    • Our Instagram page has 45K followers 
    • Give kidneys a boost with lemon juice! had 266K viewers 
    • 11K were followers and 252K were non-followers 
    • Average watch-time out of the 1 minute reel was 0:19
    • 15% watched the whole video
    • So, 266K viewers x 15% = 40K – which is not bad at all. (Only numbers will tell you the truth of how popular you are in this fickle, crazy, virtual world.)  
  • Don’t pay any of these platforms to grow your audience. I personally would hate to see our name advertised on other websites. It’s annoying – so why would I impose it on others? 
  • Don’t pay for Influencers either. When I first started, I was advised to find one to promote my page. So glad I didn’t.
  • Only ‘follow’ people if you’re interested in their content, not just because they follow you.

If you’re thinking of venturing into social media and have any questions, please feel free to email them to me at shirleysherry@shirlspearls.com.au

2024’s rolling on, and I’m up to it. A million views is the goal – and only then will I use the title ‘Inspirational Influencer’ … Well, it’s a little different.