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Various spheres representing vitamins and minerals
Various spheres representing vitamins and minerals
Anti Viral Foods And Nutrition

I’m writing this in the middle of the 2020 pandemic where the world has almost...

Anti Viral Foods And Nutrition
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dougcookrd

Doug Cook RD, The Gut Brain Guy
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My practice is grounded in science not dogma. I provide evidence to substantiate my views and nutritional advice.

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Oh, Happy Day! ⁣ ⁣ Vitamin D3 is now availabl Oh, Happy Day! ⁣ ⁣ Vitamin D3 is now available up to 2500 IU (62.5 mcg) per dose. ⁣ ⁣ Kudos to @jamiesoncanada for being the first one out of the gate on this one. ⁣ ⁣ Health Canada is famously known to be ultra, & unnecessarily conservative, & had limited the amount of vitamin D3 to 1000 IU (25 mcg) per dose. ⁣ ⁣ Anything more than 1000 IU was considered a Schedule 1 drug, in the same category as cocaine, oxycodone, etc. ⁣ ⁣ This is a step in the right direction, albeit it, still conservative but I'll take it. ⁣ ⁣ Several studies have shown that it takes at least 2000 IU per day to get 97.5% of the populations' vitamin D blood level to 75-80 nmol/L (30-32 ng/ml). This is the serum level at which calcium is maximally absorbed from food & supplements. ⁣ ⁣ At 75-80 nmol, PTH also starts to be reduced which is a good thing. ⁣ ⁣ Higher levels of the hormone PTH results in calcium being pulled out of your bones to help maintain blood levels of calcium 𝗕𝗨𝗧, this can be minimized with optimal blood levels of vitamin D. ⁣ ⁣ To use an over-used phrase, this will be a game-changer. ⁣ ⁣ As we approach the fall/winter of 2021, more & more supplement manufacturers will increase the amount of vitamin D3 in their vitamin D3 supplements, and other multivitamins & multivitamins with minerals formulations. ⁣ ⁣ For those who make the switch, they'll be better off heading into the long & dark Canadian winters. ⁣ ⁣ It only took Health Canada what? About 11 years to 'get with the program'...but at least we're getting there. ⁣ ⁣ Oh, Happy Day indeed. ⁣
Though you may have never heard of 𝘀𝗲𝗹𝗲𝗻𝗶𝘂𝗺 (𝗦𝗲), this amazing nutrient is vital to your health. ⁣ ⁣ It’s only needed in small amounts but plays a major role in important processes in your body, including your energy metabolism, antioxidant defences, & thyroid function. ⁣ ⁣ 𝗔𝗻𝘁𝗶𝗼𝘅𝗶𝗱𝗮𝗻𝘁 ⁣ Antioxidants are compounds that prevent cell damage [oxidation, think rusting], including damage to your DNA. Excessive oxidation increases the risk of chronic conditions, Se is used by your body to help prevent this. ⁣ (PMID 19033020). ⁣ ⁣ 𝗖𝗮𝗻𝗰𝗲𝗿 ⁣ A review of 69 studies found that higher blood levels of Se reduce the risk of several cancers (breast, lung, colon & prostate). ⁣ (PMID 26786590). ⁣ ⁣ 𝗜𝗺𝗺𝘂𝗻𝗶𝘁𝘆 ⁣ Higher blood levels of Se are associated with enhanced immunity & Se itself has anti-viral properties. ⁣ (PMID 18384097). ⁣ ⁣ 𝗛𝗲𝗮𝗿𝘁 𝗱𝗶𝘀𝗲𝗮𝘀𝗲 ⁣ Heart disease? Not on Se's watch. Se decreases inflammation & increases glutathione (GSH) levels, both of which are good for your heart & blood vessels. ⁣ ⁣ 𝗔𝘀𝘁𝗵𝗺𝗮 ⁣ Healthy lungs need lots of GSH & Se increases GSH in the lungs & reduces inflammation. Asthmatic patients with more blood Se have better lung function than those with lower levels ⁣ (PMID 21546427) ⁣ ⁣ 𝗧𝗵𝘆𝗿𝗼𝗶𝗱 ⁣ Se & a happy thyroid go hand-in-hand. Your thyroid needs Se to prevent oxidative damage, which reduces the risk for thyroid dysfunction, such as Hashimoto's disease. ⁣ ⁣ 𝗠𝗲𝗻𝘁𝗮𝗹 𝗵𝗲𝗮𝗹𝘁𝗵 ⁣ Increased age-related oxidative stress is associated with neurological disorders such as Parkinson's, Alzheimer's, & dementia. Se-rich foods/diets may help & have been linked with a lower risk of Alzheimer's, especially as part of a "Mediterranean" pattern of eating. ⁣ (PMID 17030648, 27500135). ⁣ ⁣ Getting more selenium is easy. Focus on Se-rich foods such as Brazil nuts, fish, ham, pork, beef, turkey, cottage cheese, brown rice, eggs, sunflower seeds, mushrooms, lentils & cashews. ⁣
One of the roles that are thrust upon dietitians i One of the roles that are thrust upon dietitians is that of a preceptor. ⁣ ⁣ Once you start practicing, you take on interns/students. ⁣ ⁣ Ideally, a professional would have been working for a couple of years, & more importantly, anyone expected to be a preceptor should have taken course work/training in preceptorship. ⁣ ⁣ Alas, that doesn't happen in the dietetic profession. I was working for all of 6 months before taking on dietetic interns. ⁣ ⁣ Over the years I gained more knowledge & experience & of course 'knew' more than those whom I supervised & helped in their training. ⁣ ⁣ But what I never thought about was the reversal of roles, when the student becomes the teacher. ⁣ ⁣ Everyone teaches & everyone learns, in tandem & in parallel if that makes sense. ⁣ ⁣ Professional learning is life-long so be sure to have a solid network of peers that you can lean on, bounce ideas off of & learn from @nishtasaxenard ⁣ ⁣ Photo a la @trinaphoto ⁣ ⁣ #inspiration #inspo #motivation #learn #grow #dietetics #teach #nutrition #learning #preceptor #teacher #motivateyourself #motivate #learning #professional #nutritionprofessional #intern #internship #
If there was an anti-aging strategy that could imp If there was an anti-aging strategy that could improve many of the age-associated deficits in older people, would you want to take advantage of it? ⁣ ⁣ I know I would, hell I already am. ⁣ ⁣ Another study shows the benefits of increasing & maintaining the amount glutathione (GSH) in your cells (𝗣𝗠𝗜𝗗 33783984). ⁣ ⁣ 𝗚𝗦𝗛 is referred to as the master anti-oxidant & master detoxifying compound that your cells use to maintain their function & to clear out metabolic waste & the plethora of chemicals we're exposed to every day. ⁣ ⁣ The study gave subjects a supplement that contained 2 important amino acids needed for GSH production: glycine & cysteine (𝗡𝗔𝗖). ⁣ ⁣ 𝗜𝗺𝗽𝗿𝗼𝘃𝗲𝗺𝗲𝗻𝘁𝘀 𝗶𝗻 𝗰𝗼𝗺𝗺𝗼𝗻 𝗮𝗴𝗲-𝗿𝗲𝗹𝗮𝘁𝗲𝗱 𝗱𝗲𝗰𝗹𝗶𝗻𝗲 𝘄𝗮𝘀 𝘀𝗲𝗲𝗻: ⁣ - correction of GSH deficiency ⁣ - reduced oxidation (cellular rusting) ⁣ - reduced inflammation ⁣ - improve insulin resistance ⁣ - better exercise capacity ⁣ - improve cognition ⁣ - increased muscle strength ⁣ - better waking speeds ⁣ - improved blood vessel health ⁣ ⁣ GSH production also 𝗻𝗲𝗲𝗱𝘀 glutamine & selenium for optimal activity. ⁣ ⁣ The modern diet is deficient in glycine by at least 10 g/day since we're no longer eating nose to tail & bone broths/stocks are but a fading memory. ⁣ ⁣ Getting more glycine & NAC is a great way to boost GSH levels so that you can reap ALL the benefits of GSH's anti-aging properties. ⁣ ⁣ Ya! ⁣ ⁣ ⁣ Supporting GSH production means giving your body the building blocks it needs. ⁣ ⁣ ⁣ 𝗙𝗼𝗼𝗱𝘀: whey protein, collagen powder, sulfur-rich foods [eggs, cabbage, broccoli - all the stinky stuff], & selenium-rich foods ⁣ ⁣ 𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀: NAC (n-acetyl-cysteine), glycine, glutamine, liposomal GSH, milk thistle, liposomal lipoic acid, & B-complex . ⁣ ⁣ My only question: what are you waiting for? ⁣ ⁣ #glycine #bonebroth #collagen #antiaging #antioxidants #supplements #glutathione #aging #cognition #diabetes #liposomal #health #wellness #muscle #wheyprotein #workout #lift #weights #agewell #detox #detoxify #longevity #nutrition #nutrients #NAC
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Life on earth wouldn't exist without sunshine & Ma Life on earth wouldn't exist without sunshine & May is the month to celebrate all that the sun has to offer. ⁣ ⁣ Way back, Hippocrates observed that the "sunnier side of the hill" was the healthier place to live. ⁣ ⁣ Florence Nightingale (founder of modern nursing) observed that patients in hospital rooms facing east, with sun exposure, recovered faster. ⁣ ⁣ Sunlight was found to treat so-called "𝗱𝗶𝘀𝗲𝗮𝘀𝗲𝘀 𝗼𝗳 𝗱𝗮𝗿𝗸𝗻𝗲𝘀𝘀": rickets, & tuberculosis. ⁣ ⁣ Fast forward to today & we know that sun light offers heaps in the way of health benefits. ⁣ ⁣ Sadly, modern medicine's stance is that any sun exposure is bad & that it should be avoided at all costs. ⁣ ⁣ Turns out, safe sun exposure (yes, burning is bad) has benefits other than vitamin D3. ⁣ ⁣ 𝗡𝗶𝘁𝗿𝗶𝗰 𝗼𝘅𝗶𝗱𝗲: UVA from sun increases nitric oxide (NO) which increases blood flow & lowers blood pressure. NO benefits immunity, & has antimicrobial & anticancer effects. ⁣ ⁣ 𝗦𝗲𝗿𝗼𝘁𝗼𝗻𝗶𝗻: sunlight exposure increases serotonin production & sunlight is protective against depression. ⁣ ⁣ 𝗕𝗲𝘁𝗮-𝗘𝗻𝗱𝗼𝗿𝗽𝗵𝗶𝗻𝘀: chemicals that promote better mood & relaxation, pain relief & immunity. ⁣ ⁣ 𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗3: "the sunshine vitamin". ⁣ ⁣ 𝗦𝗸𝗶𝗻 𝗰𝗼𝗻𝗱𝗶𝘁𝗶𝗼𝗻𝘀: the WHO states safe sun exposure can help treat psoriasis, eczema, jaundice & acne. ⁣ ⁣ 𝗖𝗶𝗿𝗰𝗮𝗱𝗶𝗮𝗻 𝗿𝗵𝘆𝘁𝗵𝗺: early daytime sunlight helps to 'set' your internal clock. Serotonin that's produced during the day gets converted to melatonin at night which promotes sleep. ⁣ ⁣ Because of the official recommendations to avoid the sun, to exploit its benefits is something you have to navigate for yourself. ⁣ ⁣ Unfortunately, we are youth-obsessed & while burning is bad, the fear of a few 'age spots', & wrinkling is the price we're paying for the extreme avoidance of sunlight. ⁣ ⁣ Be sun smart, but don't let fear & anxiety win the day. ⁣
I love cinnamon. ⁣ ⁣ I always put some in my I love cinnamon. ⁣ ⁣ I always put some in my smoothies/protein shakes & sprinkle some on my coffee grounds before brewing. I know, some coffee purists may revolt! ⁣ ⁣ Cinnamon is a very delicious spice. ⁣ ⁣ It's been valued for its medicinal properties for thousands of years & now modern science has confirmed much of what people have been saying for ages. ⁣ ⁣ Ceylon cinnamon is referred to as "true" cinnamon which explains the price difference at the store. Cassia cinnamon is the more common variety. ⁣ ⁣ Some interesting facts about cinnamon: ⁣ ⁣ 1. It's loaded with antioxidants (PMID 24817901) ⁣ 2. Has anti-inflammatory properties (PMID 25629927, 22536283) ⁣ 3. May reduce the risk for heart disease (PMID 14633804, 24019277) ⁣ 4. Can improve insulin sensitivity (PMID 20513336, 18234131) ⁣ 5. Can lower blood sugar for anti-diabetic effects (PMID 21538147, 19930003, 24349472) ⁣ 6. May have beneficial effects on neurological diseases (PMID 19433898, 23531502). ⁣ 7. Reduces blood pressure in animal studies (PMID 24817901) ⁣ ⁣ It is considered better to use "true" cinnamon, as the cheaper version, Cassia cinnamon, contains a compound called coumarin, which may be harmful in higher doses. ⁣ ⁣ Ceylon cinnamon is much lower in coumarin (PMID 23627682) which is why I spend the money & get "the good stuff". ⁣ ⁣ And no, getting cinnamon on a danish ain't the best way to reap the benefits that cinnamon has to offer; tasty as health, but not the same as adding cinnamon to oatmeal, smoothies, into yogurt...but you knew that. ⁣ ⁣ How do you include cinnamon into your daily fare? ⁣
Your body has about 30 trillion cells, each of whi Your body has about 30 trillion cells, each of which has innumerable biochemical reactions occurring every second. ⁣ ⁣ Some have estimated that the total number of reactions occurring in all of your cells to be 1 billion reactions per second; not sure how accurate that is, but we know its a lot. ⁣ ⁣ In order for all of these reactions to occur & to occur optimally, your cells need some 40 or so nutrients provided in optimal amounts so that all of your biochemical reactions' needs can be met....𝗘𝗩𝗘𝗥𝗬 𝗦𝗜𝗡𝗚𝗟𝗘 𝗠𝗢𝗠𝗘𝗡𝗧. ⁣ ⁣ If some or all of those nutrients aren't provided in adequate amounts, some of those biochemical reactions/pathways will suffer. ⁣ ⁣ Your body will need to prioritize which cells & pathways get the limited supply of nutrients. Naturally, your body will give them to functions that ensure/are required for short-term survival (e.g. not dying). ⁣ ⁣ Long-term health & healthy-related needs aren't seen as necessary as surviving in the here & now. ⁣ ⁣ This is the essence of the 𝗧𝗥𝗜𝗔𝗚𝗘 𝗧𝗛𝗘𝗢𝗥𝗬 𝗢𝗙 𝗔𝗚𝗜𝗡𝗚. ⁣ ⁣ When cells don't get the necessary nutrients in the amounts they ideally need, insidious changes accumulate as a consequence which increases/accelerates the risk of diseases of aging (PMID 19692494). ⁣ ⁣ In this sense, cellular function suffers & while there may not be clinical nutrient deficiencies, there are '𝗳𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝗮𝗹 𝗱𝗲𝗳𝗶𝗰𝗶𝗲𝗻𝗰𝗶𝗲𝘀'...back in the day, we called these nutrient 'insufficiency'. ⁣ ⁣ In short, low micronutrient intake may accelerate the degenerative diseases we associate with the 'normal' aging process through allocation of scarce micronutrients by triage. ⁣ ⁣ Help a friend out. Make sure your trillions of cells are getting what they need so that they can serve you as they're intended to. ⁣ ⁣ #health #nutrients #supplements #vitamins #minerals #protein #aminoacids #fattyacids #eatrealfood #aging #disease #chronicdisease #antiaging #dementia #yournutritioneducation #bonehealth #metabolism #biohack #mitochondria #omega3 #longevity #boomer #nutrients #nutrition
When you're making yourself a meal, sometimes it d When you're making yourself a meal, sometimes it doesn't matter how well it turns out, well at least for me, even if not a guaranteed success, I'll eat it knowing it's 'good for me' 🙂 ⁣ ⁣ This was a 'well what's in the fridge, let's throw it together'... ⁣ ⁣ Sauteed kale, onions, apple, a few seasonings and chicken. ⁣ ⁣ Turned out pretty well. ⁣ ⁣ Do you ever make, makeshift meals? Do tell ⁣

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