Category: Health

A recent Global News article highlighting new Statistics Canada data suggests that Canadians may not be as healthy as they were a decade ago. The report looked at functional health, a broad measure that reflects how well people are able to function in daily life, including areas such as mobility, cognition, emotional health, and pain. The findings show a noticeable decline, particularly among younger adults.

In 2015, 68.6% of Canadian adults reported being in “very good” or “perfect” functional health. By 2024, that number had dropped to 56.4%. This change is especially striking because functional health had remained stable for adults under 65 from 1994 to 2015, and even improved for those over 75. Over the past decade, however, that progress has stalled, with declines seen across nearly all younger age groups.

Young adults experienced the steepest drop. Among those aged 18 to 34, the percentage reporting very good to perfect health fell from 73.4% in 2015 to 60.1% in 2024. Adults aged 35 to 49 saw a similar decline. These trends challenge the common assumption that younger populations are naturally healthier and suggest that stress, lifestyle factors, and overall well-being may be shifting.

Much of the decline appears to be driven by worsening emotional health. The percentage of Canadians who reported feeling happy and interested in life dropped from 78.3% in 2015 to 61.2% in 2024. Young adults were hit hardest, and by 2024 they reported worse emotional health than adults aged 50 and older.

Pain also became more common. In 2015, 77.9% of Canadians reported living without pain or discomfort. By 2024, that figure had declined to 72%. Women and older adults were more likely to experience ongoing pain, which can affect mobility, energy levels, and overall quality of life.

The decline in functional health was seen across all provinces. Nova Scotia and New Brunswick reported the lowest levels, while Quebec had the highest. Women across all age groups also reported worse functional health than men.

While the report doesn’t pinpoint exact causes, the findings highlight something important: health is about more than just avoiding disease. Emotional well-being, pain levels, and the ability to function day-to-day all play a role. This data serves as a reminder that health isn’t just about living longer, it’s about living well. And that’s something worth prioritizing at every age.

Can Doctors Prescribe Blueberries? The Growing Idea of “Food Prescriptions”

A recent CBC article caught my attention with an intriguing question: If food is medicine, could it one day be prescribed like medicine?

Researchers at Dalhousie University in Nova Scotia are currently exploring that possibility through a study called STRONG. The trial is investigating whether daily blueberries—combined with protein supplementation and structured exercise—can improve frailty and heart health in adults over 65.

Participants in the treatment group receive a daily cup of wild blueberries, along with 30 grams of protein powder and a personalized exercise routine three times per week. Researchers will follow 240 participants over the course of a year to see whether these lifestyle interventions can improve strength, cardiovascular health, and overall resilience in older adults.

While the idea of a “blueberry prescription” might sound novel, it’s actually part of a larger movement known as food prescribing.

What Is Food Prescribing?

Food prescribing programs allow health-care providers to prescribe healthy foods, typically fruits and vegetables, to patients experiencing food insecurity or at risk for diet-related chronic disease. Patients can then redeem these prescriptions for subsidized or free nutritious foods.

The goal is simple: remove barriers that make healthy eating difficult.

Many people already know that fruits, vegetables, and whole foods support health. But knowledge alone doesn’t always translate into action, especially when cost, accessibility, and time pressures get in the way.

Programs that provide food directly can reduce that “mental load,” making healthy choices easier.

Why Blueberries?

Blueberries were chosen for the Dalhousie study partly because they are rich in polyphenols and antioxidants, compounds linked to cardiovascular and cognitive health. Nova Scotia is also one of the world’s major producers of wild blueberries, making them a practical local food to study.

Of course, the study is really about more than just blueberries. It’s testing a whole lifestyle approach: nutrition, adequate protein, and regular strength-building exercise.

That combination is particularly important for aging adults, since frailty and cardiovascular disease are closely linked and both contribute significantly to disability and loss of independence later in life.

A Promising Idea, With Some Important Questions

Interest in food prescribing is growing quickly in Canada, especially as food prices rise and diet-related diseases continue to increase.

Early research suggests these programs can:

• Increase fruit and vegetable consumption
  
• Improve some markers of chronic disease
  
• Help address food insecurity at the same time
  

But researchers are also careful to point out the limitations.

Food prescription programs are still relatively small and often rely on grant funding, which raises questions about long-term sustainability. There are also concerns about access and equity. For example, many Canadians don’t have a family doctor, so would they miss out on these programs?

Some researchers have also asked whether it might sometimes be more empowering to simply provide financial support for food, rather than prescribing specific items.

In other words, the concept is promising but we still have a lot to learn about what works best.

Food as Medicine… or Food as Foundation?

As someone who works in nutrition, I find the idea of food prescribing both fascinating and encouraging. It reflects a growing recognition that diet plays a foundational role in health, not just in preventing disease but in maintaining strength, function, and quality of life as we age.

At the same time, we probably shouldn’t expect any single food, even blueberries, to act like a miracle drug.

Health rarely comes from one ingredient. It comes from patterns: whole foods, balanced meals, regular movement, adequate protein, good sleep, and supportive environments that make healthy choices realistic.

Still, if programs like this help people access nourishing foods and build healthier routines, that’s a step in the right direction. And if that step happens to include a daily cup of blueberries, there are certainly worse prescriptions.

I recently read an NPR article titled “Is that carb ultra-processed? Here’s a test even a kid can do,” and I thought it was worth sharing, not because I expect many of us to start soaking our bread in glasses of water, but because it sparks an important conversation about the kinds of carbohydrates we’re choosing.

For the first time, the U.S. government is urging people to avoid “highly processed” foods, linking them to rising rates of diet-related diseases. Many people want to reduce ultra-processed foods (UPFs), but feel confused about what actually counts. Marketing doesn’t make it any easier.

The article highlights two practical tools from Dr. Dariush Mozaffarian at Tufts University to help people assess grains and starches:

1. The 10-to-1 Test

For every 10 grams of carbohydrate, a food should contain at least 1 gram of fibre.

So if a granola bar has 30 grams of carbohydrate, you’d look for at least 3 grams of fiber. This guideline helps distinguish foods made primarily from refined flour and sugars from those that still contain meaningful amounts of whole grains, bran, or seeds.

It’s simple. It’s practical. And it’s something you can do right in the grocery store.

2. The “Water Test”

This one sounds fun. You place a piece of bread, cracker, or cereal in a glass of water for a few hours. If it dissolves or turns cloudy and mushy, it’s likely more highly processed. If it largely holds together, it’s more likely minimally processed.

The science behind this relates to the plant cell wall. In intact whole grains, the fibrous cell wall acts as a protective barrier around the starch. That barrier slows digestion, helps moderate blood sugar, and allows more of the carbohydrate to reach the lower gut, where it can feed our microbiome.

Highly processed grains, on the other hand, have often been milled, pulverized, and reconstructed in ways that remove or disrupt that natural structure. As a result, they digest quickly and can create sharper glucose and insulin spikes.

Would I Actually Do This Test?

Probably not on a regular basis. But I love the visual nature of it,  especially for families. It makes an abstract concept concrete. It helps us see that not all breads (or crackers or cereals) behave the same way, even if they look similar on the shelf.

And more importantly, it shifts the focus from demonizing “carbs” to understanding structure and processing.

Because carbohydrates themselves are not the enemy. Whole grains, beans, lentils, intact oats, and minimally processed breads can be incredibly nourishing. The issue isn’t carbohydrates, it’s what has been done to them.

A Balanced Perspective

While research linking ultra-processed foods to health concerns continues to grow, I’m cautious about creating fear around every packaged item. Most of us live in the real world. We balance budgets, time constraints, and family preferences.

Rather than perfection, I encourage curiosity.

• Could you swap one refined grain for a more intact option?
• Could you check the fiber content when you buy bread?
• Could you experiment with steel-cut oats instead of instant?
• Could you try baking a loaf at home, just to taste the difference?
  

Small shifts add up. So no, you don’t need to turn your kitchen into a laboratory. But if you ever feel like dropping a piece of bread into a glass of water just to see what happens… I won’t stop you.

At the very least, it might spark a good conversation around the dinner table.

I recently came across a BBC article titled “Is fibre the new protein? The surprising health benefits of the latest wellness trend” and I have to say, it made me genuinely excited to see fibre finally getting some well-deserved mainstream attention.

After years of protein being the star of the nutrition world (protein bars, protein coffee, protein everything!), it’s refreshing to see the conversation shift toward fibre, a nutrient that quietly supports gut health, blood sugar balance, immunity, and even mental wellbeing. This isn’t just another social media trend; it’s backed by decades of research.

Most adults are encouraged to aim for around 30 grams of fibre per day, yet the average intake is closer to half that. With modern diets leaning heavily toward ultra-processed foods, it’s no surprise fibre has been left behind.

Fibre comes from plant foods, fruits, vegetables, whole grains, beans, lentils, nuts, and seeds. While many people associate fibre mainly with digestion, it does far more.

Different types of fibre play different roles:

• Some fibres feed beneficial gut bacteria, strengthening the microbiome
• Others help keep digestion moving smoothly
• Certain fibres slow sugar absorption, helping stabilize blood sugar and cholesterol

Research consistently links higher fibre intake with lower risk of heart disease, type 2 diabetes, and some cancers. There’s also growing evidence of fibre’s role in mental health through the gut–brain connection. From a gut health perspective, fibre acts as a prebiotic, nourishing the beneficial bacteria that support digestion, immunity, and mood.

Fibre hasn’t always been a headline nutrient. Unlike protein, it was never marketed as exciting. At the same time, convenience foods replaced whole grains, beans, and vegetables in many diets, naturally lowering fibre intake. The recent protein obsession may have pushed fibre even further aside, especially when animal proteins replaced plant-based options like legumes.

That’s why seeing fibre highlighted in mainstream media feels like a positive shift back toward balance and whole-food nutrition.

If your diet is currently low in fibre, start slowly and drink plenty of water as you increase intake. Small, practical swaps can make a big difference:

• Choose wholegrain or seeded bread instead of white
• Replace white rice with brown or go half-and-half
• Add beans or lentils to soups, salads, and pasta dishes
• Top porridge or yogurt with fruit, nuts, or seeds
• Snack on popcorn, almonds, or fresh fruit
• Include vegetables or hummus in sandwiches
• Choose wholegrain pasta and higher-fibre cereals
  

Breakfast is often an easy place to start, oats with berries and seeds offer a gentle fibre boost to begin your day.

Rather than chasing trends or numbers, focus on small, sustainable changes and notice how your body responds. For most people, simply eating more whole, plant-based foods naturally increases fibre intake, supporting gut health, energy levels, and overall wellbeing.

Sometimes the simplest changes really do make the biggest difference.

I recently read an article titled “How to Make an Age-Old Superfood for Improved Digestion: Easy to Make at Home, Sauerkraut Supports Gut Health”, and it’s a great reminder of why sauerkraut remains one of my most frequently recommended foods for gut health.

The article does a thoughtful job of connecting traditional food practices with modern digestive concerns, something I see reflected again and again in my work. Bloating, gas, stomach pain, low energy, these are common experiences, and while they’re often dismissed as temporary, they’re frequently signs that the gut could use more consistent support.

As the article outlines, the gut is home to trillions of microorganisms that make up the gut microbiome. These microbes are involved not only in digestion and nutrient absorption, but also immune function and communication with the nervous system through the gut-brain axis.

When this balance is disrupted, the effects can extend far beyond the digestive tract. Fatigue, brain fog, changes in mood, and increased inflammation are all increasingly linked to imbalances in gut bacteria. Because such a large portion of the immune system resides in the gut, digestive health plays a foundational role in how the body responds to stress and inflammation overall.

This is one of the reasons food-based approaches to gut support can be so powerful.

The article highlights cabbage as an ideal candidate for fermentation, and for good reason. Cabbage is naturally high in fibre, which becomes a source of prebiotics once fermented, feeding beneficial gut bacteria. It also contains vitamins C and K, along with vitamin A, all of which support immune function and help regulate inflammation.

Certain varieties, such as red cabbage, are especially nutrient-dense, offering high levels of vitamin C and antioxidants. Cabbage also provides minerals like potassium, magnesium, calcium, iron, and selenium. These nutrients work synergistically, for example, vitamin C enhances iron absorption, supporting energy levels, immune health, and digestion.

Fermentation further enhances these benefits by increasing nutrient availability and creating an acidic environment where beneficial bacteria thrive and harmful microbes struggle to survive.

One of the strengths of the article is its emphasis on simplicity. Sauerkraut requires very few ingredients or tools, yet delivers meaningful digestive benefits. This accessibility is part of why fermented cabbage has been used across cultures for centuries, not only as a preservation method, but as a way to support health through everyday food.

While the article includes a detailed recipe for making sauerkraut at home, the recipe itself isn’t the most important takeaway. The real value lies in understanding why fermented foods like sauerkraut support digestion and how incorporating them regularly can help maintain microbial balance over time.

As the article notes, sauerkraut is best eaten raw if tolerated, so the beneficial bacteria remain intact. Even small, consistent amounts can be supportive. It doesn’t need to be complicated or excessive, a few tablespoons alongside meals is often enough.

What I appreciate most about this piece is that it frames sauerkraut not as a trend or quick fix, but as a practical, traditional food that supports digestion in a steady, long-term way.

Sometimes the most effective tools for gut health aren’t new or flashy. They’re age-old foods, thoughtfully prepared and consistently enjoyed.

This article explores growing scientific interest in the gut microbiome and its potential role in healthy ageing. Research on centenarians consistently shows that people who live long, healthy lives tend to have more diverse gut bacteria, which may help reduce inflammation, support resilience, and protect against frailty. While gut diversity naturally declines with age, those who maintain it appear to age better, not just live longer.

The article follows a journalist who undergoes microbiome testing and works with experts to improve his gut health through diet. Findings suggest that significant dietary changes, particularly eating fibre-rich plant foods, fermented foods, healthy fats like olive oil, and minimizing ultra-processed foods, can shift the gut microbiome within weeks. Studies, including animal research, suggest gut bacteria may directly influence ageing processes rather than simply reflect overall health.

Experts caution that gut health is only one piece of the longevity puzzle, alongside genetics, exercise, and lifestyle factors. However, diet may account for up to one-third of how we age, making everyday food choices a meaningful and accessible way to support long-term health.

This is a great article highlighting the many health benefits of apples. They help protect against stroke, feed beneficial gut bacteria, and lower the risk of type 2 diabetes, just a few more reasons to enjoy this seasonal classic. With apple season in full swing, it’s the perfect time to bite into their crisp sweetness or add them to your favourite fall recipes.

Among other things, this article also includes some fun facts like how apples float in water because they’re made up of about 25% air, and that the only apple native to North America is the crabapple, which may be tart raw but turns delicious in jams, jellies, and cider.

So go ahead, enjoy an apple (or two) a day. Your body will thank you!

If you’ve ever blamed yourself for overeating or are struggling with weight, you’re not alone. But according to nutrition scientist Dr. Kevin Hall, the problem isn’t personal weakness, it’s the food environment we all live in.

Hall, who was a leading researcher at the National Institutes of Health until April when he retired after denouncing censorship of his research, has run some of the most rigorous clinical trials in nutrition science. His studies found that when people were given ultraprocessed foods, the packaged, engineered products that now make up more than half of the average American diet,  they ate hundreds to over a thousand extra calories per day compared to when they ate meals made from whole foods.

Why? These foods are designed to be both energy-dense (lots of calories in a small portion) and hyperpalatable (that irresistible mix of sugar, salt, and fat that keeps you coming back for more). In other words: it’s not about willpower. These foods override the body’s natural hunger and fullness signals in ways we’re only beginning to understand.

A few decades ago, “junk food” was an occasional indulgence,  like a slice of Grandma’s pie. Today, highly processed treats are cheap, available everywhere, and heavily marketed, even to kids. That constant exposure makes it almost impossible to avoid overeating.

Hall stresses that some ultraprocessed foods can still support a healthier diet, think premade sauces, frozen vegetables, or ready-to-eat meals lower in added sugar, salt, and saturated fat. The key is to use these convenient foods to help build meals centered on whole grains, vegetables, fruits, and legumes.

The bottom line? Overeating isn’t a personal failing, it’s a predictable response to a food environment designed to push us toward cheap, calorie-dense, addictive foods. While individuals can make strategic choices, real change will require reshaping the food system so that nourishing options are the easy, affordable default.

We’ve long been told that anorexia nervosa is about wanting to be thin, that it’s rooted in body image, perfectionism, or a need for control. But what if that’s only part of the story?

A recent article from CBC News caught my eye: “Anorexia is normally treated with therapy. Now a Canadian team is trying the gut.” It suggests that anorexia might not be just a mental health condition, but something much deeper: a brain-based and metabolic disorder, influenced by biology as much as beliefs.

Anorexia is a life-threatening eating disorder that causes people to obsess over food and weight. It’s classified as a mental illness and is usually treated with talk therapy. But therapy is only effective for about half of those affected, mostly girls and women. Now, Canadian researchers are testing a new approach that taps into the growing understanding of the gut-brain connection. They’re exploring the use of fecal transplants to change the bacteria in the gut.

The McMaster University team has received Health Canada approval to run a randomized clinical trial with 20 girls aged 12 to 17 who have been diagnosed with anorexia. Participants will either receive oral “microbiome” capsules, alongside standard treatment to stabilize nutrition and reduce the harmful effects of starvation, or receive family-based treatment alone. Researchers will follow participants for eight weeks during the capsule phase and for four weeks afterward.

The thinking behind this approach? In people with anorexia, disordered eating patterns may disrupt the way gut microbes influence key functions in the brain and body.

We know the gut is deeply connected to the brain. They “talk” to each other constantly through the gut-brain axis, a communication superhighway involving nerves, hormones, and immune messengers. When this system is out of balance, it can affect everything from mood and appetite to how the body uses energy.

People don’t develop anorexia because of moral weakness. Research shows there is a real, physical, and heritable susceptibility. Anorexia appears to be triggered by a combination of nature (genetics) and nurture (life events) not simply by a desire to be thin.

The CBC article reminds us just how complex eating disorders really are. It’s not as simple as “just eat more” or “just love your body.” For some, the drive to avoid food may be influenced by something as deep as brain chemistry or metabolic wiring. That doesn’t make healing impossible but it does mean we need more tools and a deeper understanding.

I always get so excited when I see articles about gut health in the mainstream media. One recent piece highlighted the use of fecal transplants (FT) in healing Clostridium difficile (C. difficile) infections.

I know, I know—fecal transplants sound gross, but they’ve been shown to be more effective than antibiotics, with success rates over 85% compared to just 50%. C. difficile is known to wipe out healthy microbiomes, and FT can help repopulate them.

The old saying “you are what you eat” is so true. Did you know your poop is like a fingerprint? Even if you and I ate the exact same foods, our bodies would process them differently. Our digestion is highly individualized, which means everyone’s “poo print” is unique—a reflection of their own gut blueprint.

When people eat a high-fibre diet rich in vegetables and whole grains, more fibre reaches the colon, where microbes ferment it and release beneficial short-chain fatty acids, like butyrate. Butyrate helps signal the immune system, guiding it on what to do and when.

So next time you’re reaching for a snack and want a little immune boost, grab a handful of veggie sticks!