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Doug Cook RD Doug Cook RD

Doug Cook RD > genetic

Vitamin C
Vitamin C
Getting More Vitamin C. What’s The Evidence?

  Vitamin C, a.k.a. ascorbic acid is probably one of the best-known vitamins around.  ...

Getting More Vitamin C. What’s The Evidence?
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dougcookrd

Doug Cook RD, The Gut Brain Guy
Meet Doug

My practice is grounded in science not dogma. I provide evidence to substantiate my views and nutritional advice.

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Phone: 1-416-413-9095

Fax: 416-352-5186

info@dougcookrd.com
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Your brain is just like every other organ in your Your brain is just like every other organ in your body ⁣ ⁣ It needs heaps of TLC ⁣ ⁣ It needs to be feed, nourished, exercised, rested and NOT taken for ⁣ granted ⁣ ⁣ What are your favourite ways to love your brain? ⁣ ⁣ 🤓
Blueberries are probably the first food that recei Blueberries are probably the first food that received the label "superfood" ⁣ ⁣ I remember all the buzz about blueberries about twenty-two years ago when I was working as a food service supervisor at the hospital for Sick Children in Toronto during my internship ⁣ ⁣ I remember the soundbite at the time was from a study that found eating 1 cup of blueberries each day could reduce the risk for cognitive decline ⁣ ⁣ Blueberries were now a "superfood" and the rest, as they say, is history ⁣ ⁣ Blueberries do contain a fascinating polyphenol called pterostilbene among others ⁣ ⁣ Higher intakes of polyphenols from fruits and vegetables are associated with lower rates of dementia and cognitive decline. Berries, in general, are highly concentrated sources of these powerhouses ⁣ ⁣ Include more ⁣ 👍 blueberries ⁣ 👍 raspberries & chokeberries👍 strawberries ⁣ 👍 blackberries & boysenberries ⁣ 👍 black raspberries ⁣ 👍 cranberries & barberries ⁣ 👍 bilberries ⁣ 👍 goji berries &acai ⁣ ⁣ To name a few ⁣ ⁣ Berries' polyphenols have also been shown to help lower blood pressure, support eye health, and lower inflammation all of which are indicators of better brain health and mood
There's nothing wrong with a little bevvy from tim There's nothing wrong with a little bevvy from time to time ⁣ ⁣ Alcohol has served an interesting role in human history ⁣ ⁣ In moderate amounts, it doesn't have any major health impacts. Of course, you can get too much of a good thing ⁣ ⁣ Higher intakes can result in accidents, cancer, pancreatitis heart disease, cirrhosis and more which are not the best from an "anti-aging" or longevity health point of view ⁣ ⁣ Higher intakes can also lead to weight gain and alcohol increases the risk for Type 2 diabetes independent of its calorie content (which contributes or overweight/obesity) ⁣ ⁣ As a dietitian-nutritionist working in addictions and mental health; I've seen first hand the negative impact that excess alcohol has on both quality of life and mental/brain health ⁣ ⁣ Alcohol-related, neurocognitive disorder (a.k.a. alcohol-related dementia) is a consideration for good brain health and an optimal long life ⁣ ⁣ But this isn't a bad news story. Alcohol (beer, spirits, wine, etc) can be enjoyed and part of a healthy lifestyle ⁣ ⁣ What's your pleasure? Beer, spirits, wine, ciders? ⁣ ⁣ I can't do red wines anymore but like whites and some beers. When it comes to spirits, I LOVE gin - juniper all the way!
Join Jenn Salib Huber, Naturopathic Doctor, and Re Join Jenn Salib Huber, Naturopathic Doctor, and Registered Dietitian and me on Saturday, May 30th at 12 pm EDT for a lively conversation on IGTV where we'll talk about brain health and menopause ⁣ ⁣ We'll share our top three nutrition and lifestyle tips, a.k.a. hacks, that you can start right away to support your brain throughout life so that you can be your best emotional and psychological health by nourishing your mind as you feed your brain ⁣ ⁣ We'll also talk about the impact that hormones have on healthy aging, mental health and more including the role that hormones play on memory, anxiety, mood, and stress ⁣ ⁣ I hope you'll join us, be sure to follow @menopause.nutritionist for more helpful tips ⁣ ⁣ If you're looking for some brain health or longevity coaching, use the link to my website in my bio to see how we might work together so I can help you get on your way to well-being
One of the benefits of a lower-carb (low glycemic One of the benefits of a lower-carb (low glycemic load) diet is that it results in less insulin release ⁣ ⁣ This is why lower blood pressure is seen in those who follow them and, conversely why high blood pressure goes hand-in-hand with insulin resistance and Type 2 diabetes ⁣ ⁣ Metabolic syndrome, another name for hyperinsulinemia, results in several risk factors for poor brain health such as chronic blood insulin levels, lower HDL cholesterol, increased inflammation, higher blood pressure as mentioned, and increase triglycerides ⁣ ⁣ All of these can increase the risk for dementia and some, like inflammation, are associated with and considered a risk factor for depression ⁣ ⁣ Usual attempts to lower blood pressure include reducing sodium but that only work for about 20% of the population who are sodium-sensitive, the 80% ore left in the cold ⁣ ⁣ Increasing your intake of magnesium, potassium and omega-3 fats (EPA, DPA & DHA) can help but one of the easiest things to do is to lower your insulin levels ⁣ ⁣ Trust me, you'll be doing your brain a favour
Everything but the kitchen sink salad ⁣ ⁣ Humm Everything but the kitchen sink salad ⁣ ⁣ Hummus, beluga (black) lentils, cabbage, spicy shredded chicken breast, tomatoes, mixed greens and more ⁣ ⁣ Packed with brain-loving nutrients like potassium, magnesium, fiber, sulfoquinovose, and lutein to name a few ⁣ ⁣ One way fiber and sulfoquinovose support a healthy brain is via the gut-brain-microbiota axis ⁣ ⁣ This connection between your digestive tract and your brain occurs via cross-talk between your gut bacteria and your brain via the vagus nerve and neurotransmitters; a lot of which is orchestrated by your microbiota ⁣ ⁣ Good communication between the two regions relies, in part on a healthy and robust bacterial population and that's where fiber and sulfoquinovose lend a hand; they are a food source for trillions of microorganisms that call your digestive tract home
Instinctively I knew this as an intern but couldn' Instinctively I knew this as an intern but couldn't quite articulate it ⁣ ⁣ Rather, the mere suggestion of such an approach left me dismissed, belittled and shut down by a few dietitian preceptors at St Michael's Hospital where I did my clinical training ⁣ ⁣ But today I know better. There's lots that health professionals can do for their clients and patients LONG before waiting for some landmark study ⁣ ⁣ This philosophy has served me well over the years; as long as an intervention is safe, within scope of practice, is ethical, has biological plausibility, some evidence and isn't expensive or prohibitive for a patient, then we must act ⁣ ⁣ Such an approach has helped me help people within many different health contexts including brain & mental health, and longevity nutrition; a.k.a. addressing the very health concerns that are presumed to be inevitable as we grow older - health concerns that we've bought into as only being addressed by medications and medical procedures ⁣ ⁣ What about you? What treatments have you tried with patients and clients, and as someone managing a health concern, what has worked for you?
Avocados have long been promoted as "a monounsatur Avocados have long been promoted as "a monounsaturated fat" which is an oversimplification ⁣ ⁣ Any food that has fat has all three types of fatty acids: saturated, polyunsaturated & monounsaturated; avocados are not "a fat", they're a food and yes, the main fat is monounsaturated but it's not the only one ⁣ ⁣ While monounsaturated fats are promoted as healthy, your body makes all the monos it needs which is why monounsaturated fats ARE NOT one of the essential fatty acids ⁣ ⁣ The more you know ⁣ ⁣ Where avocados really stand out from a brain health point of view is its lutein and potassium content. Potassium helps to maintain healthy blood pressure and when blood pressure is good, there's less blood vessel damage ⁣ ⁣ Blood vessel damage in the brain increases the risk for dementia and strokes ⁣ ⁣ Lutein is concentrated in your brain and higher intakes, and by extension, higher amounts in your brain support cognition and memory ⁣ ⁣ I love eating them by cutting them in half, sprinkling them with sea salt; grab a spoon, and scoop away. A splash of balsamic vinegar is awesome too ⁣ ⁣ What about you? What's your favourite way to eat avocados?⁣ ⁣ https://www.nutraingredients-usa.com/Article/2017/08/30/Lutein-rich-avocados-may-support-eye-health-boost-memory-attention#
Most haven't heard of vitamin K2 even though we've Most haven't heard of vitamin K2 even though we've known about it for like, 70 years ⁣ ⁣ K1 has gotten all the attention - not cool ⁣ ⁣ Vitamin K2 works with vitamin D3, as well as vitamin A and magnesium for optimal mineral (calcium, phosphorus) metabolism ⁣ ⁣ K2 helps to keep calcium out of your blood vessels and in your bones and teeth where calcium belongs ⁣ ⁣ K2 has very important functions in both brain and anti-aging nutrition ⁣ ⁣ By keeping the blood vessels in your brain flexible, K2 helps to maintain healthy blood flow which helps to prevent dementia, including Alzheimer's disease ⁣ ⁣ K2 also helps your brain to produce brain sulfatides, a type of myelin lipid (fat) that's needed to maintain the fatty substance that surrounds and insulates your neurons - cool huh? ⁣ ⁣ By shuffling calcium into your bones, K2 is antiaging has it helps you to maintain strong bones, including jaw bone (needed to anchor your teeth) AND K2 helps to maintain tooth enamel throughout life ⁣ ⁣ Natto is a good source of K2, but it tastes bad! To each their own. You can get K2 from liver, cheeses (especially aged cheeses), and smaller amounts in eggs, and other meats - failing that, pick up a vitamin K2 supplement (in the form of MK-7) ⁣ ⁣ Check out my blog post on the topic https://www.dougcookrd.com/vitamin-k2-benefits-what-are-they/ ⁣ ⁣ Or go to website, link in bio, and search K2

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