Features
Calgary scientist Bonnie Kaplan publishes new book stressing the importance of nutrition on mental health
By IRENA KARSHENBAUM What people have known for centuries – that good nutrition is positively correlated to good mental health has, in the last 60 years, been largely abandoned as a precept within Western society. Instead, it’s become standard belief that mental illness can only be helped through prescription medication.
As a result, something as basic as good nutrition is not only overlooked as being key to mental health, it’s regarded as somewhat controversial.
Scientist, medical researcher, and Calgarian, Dr. Bonnie J. Kaplan has dedicated her career to researching, writing and talking about the importance of micronutrients in mental health. Now, while being semi-retired, she has written a book titled “The Better Brain”, along with her former student, Dr. Julia J. Rucklidge. The book is an achievement in itself and a sort of vindication for Kaplan, who says that her career was derailed in its early years because of her ideas, and who witnessed young scientists leaving the field because they were unable to obtain funding for their research work.
Born in Canton, Ohio, and educated at the University of Chicago and Brandeis University, with postdoctoral training and faculty research in neurophysiology at Yale University, Kaplan moved to Calgary with her husband, Richard, in 1979.
She explains that she spent most of her career in research and supervising students, and did not do a lot of regular classroom teaching. As she was going into retirement in 2016, Kaplan was considering what she would do next.
“I came up with two things,” she says. “I wanted to raise funds for my two charitable funds to help fund research by my junior colleagues on treating mental health with micronutrients in studies in Canada, US and New
Zealand.” (To date, Kaplan says, she has raised almost $900,000 for her charitable funds, one of which is held with the Calgary Foundation.)
“My second focus was knowledge translation to the public” she says. “This is why I decided to write this book.”
Written for the general reader, “The Better Brain” found a home with a major US publisher, Houghton Mifflin Harcourt, in New York. Through stories and references to studies Kaplan argues that a diet of real, nutritious — not ultra-processed — food is the foundation for one’s mental health.
Mental illness has been growing exponentially. Researchers Dr. E. Fuller Torrey and Judy Miller in a book called “The Invisible Plague: The Rise of Mental Illness from 1750 to the Present” (published in 2001 by Rutgers University Press), suggested that mental disorders occurred at a rate of three in 10,000 between 1750 and 1960. The World Health Organization currently estimates the rate at over 2,000 in 10,000.
“The Better Brain” does acknowledge that the roots of mental disorders — listed as anxiety disorders, depression, mood disorders, personality disorders like narcissism, psychotic disorders like schizophrenia, neurodevelopmental disorders like autism, and medication-induced movement disorders — are varied and complex, but Kaplan and Rucklidge ask the reader to consider diet as a primary cause for mental disorders. Eating nutritious, whole foods that are rich with micronutrients – in other words, vitamins, minerals and essential fatty acids, is what your brain needs to function optimally, they argue
Kaplan and Rucklidge write that the brain hungers for a variety of micronutrients; there are about 30 of them, ranging from Vitamins B and D, calcium, zinc, magnesium, iodine, and others. However, promoting the notion that mental health is linked to diet is still seen as controversial, Kaplan admits.
As well, advancing that notion had proven to be a barrier to her receiving research funding, with granting agencies telling her that if she would only confine her studies to a single micronutrient, then funding could be available.
Kaplan and Rucklidge argue, however, that when it comes to the brain there is no “magic bullet” and that the brain is not akin to, for example, a disease such as scurvy, which can be cured with a single vitamin: Vitamin C. The brain needs a broad spectrum of micronutrients – vitamins, minerals and essential fatty acids, like Omega-3. These micronutrients are found in real unprocessed foods, such as fruits and vegetables of all colours of the rainbow, plain yogurt, fish, chicken, meat, and nuts. The best source of good food can be found in a Mediterranean diet, the authors write. In contrast, a Western diet consisting of ultra-processed food is full of macronutrients like proteins, carbs, saturated fats and sodium, but lacks micronutrients, for which the brain hungers.
“The Better Brain” contains an entire chapter of helpful tips on how to shop for healthy food (which is actually cheaper than ultra-processed food, Kaplan and Rucklidge maintain) and recipes for healthy breakfasts, soups, salads, main courses and even desserts. Another chapter delves into what not to eat which, not surprisingly, includes suchg things as pop, sugar and ultra-processed food. The book says: “It’s not just the presence of healthy food but also the absence of unhealthy food that contributes to a good outcome.”
Kaplan and Rucklidge suggest that it is best to get your essential nutrients from whole foods, but if mental health issues persist, you ought to consider adding nutritional supplements. An entire chapter is dedicated to this topic.
The book says: “All the minerals and vitamins are needed for your enzymes to allow for proper brain function. Some people have inherited ‘sluggish pathways’ because their enzymes are not efficient, resulting in the need to flood their brains with even more micronutrients than usual.”
In plain English, the scientists are saying that many people with mental illnesses have brains that have been starved of essential micronutrients or their particular biochemical makeup is preventing them from absorbing the micronutrients efficiently and in such instances they need large doses of micronutrients that can only be obtained through taking supplements. These supplements are not store-bought brands that contain doses too small to make a difference, but are from supplement companies, which they list in the book. Kaplan and Rucklidge consistently state they do not have financial ties to any supplement companies.
It must be noted that the authors also make clear that they are not advising individuals to go off their meds: “It is absolutely crucial that you do not stop taking meds for your psychiatric condition. We suggest you discuss options with your prescribing physician first.”
Kaplan is seeing a complete turnaround from the opposition she experienced in her early career to the poin twhere she now receives numerous speaking invitations in Alberta and across Canada. “I am doing a webinar in Alberta that has over 1,000 registrations,” she says, “something very unusual for the organizers of the webinar. “Previously the interest for this topic was largely in Western Europe and the US.”
Co-author Julia J. Rucklidge is currently at the University of Canterbury, in Christchurch, New Zealand. Together the two women – after selling the idea to their publisher, wrote the book in just four months. Now, aided by modern technology, they are currently busy doing podcasts and interviews all over the world.
Kaplan says the book is receiving a lot of good feedback from people who have read it. “The medical system is a longer road. It would be advantageous in mental health clinics to teach a class on nutrition and Mediterranean-style cooking.”
She notes that she and her husband rarely eat out. “We cook from scratch and eat a Mediterranean-style diet. Before the pandemic, we were eating out only as a social thing to meet with friends.”
Kaplan stresses the importance of learning to cook, but also to follow the 80/20 rule. “If you’re eating a healthy diet 80 percent of the time, don’t beat yourself up if you’re eating a cookie that is not so healthy.”
“The Better Brain”
By Bonnie J. Kaplan, PhD
and Julia J. Rucklidge, PhD
Published by Houghton Mifflin Harcourt
Released April, 2021
Irena Karshenbaum writes in Calgary.
The opinions expressed here are the author’s own.
Features
Exchange Rate Factors: What Global Events Mean for Savvy Investors
When Russia invaded Ukraine in 2022, it created ripples in all financial markets, including currency markets. The Euro weakened while the dollar surged and emerging market currencies wobbled. Global factors can quickly affect financial markets and shake established trends. Apart from such rare events, currencies tend to change their price because of interest rates, inflation, and overall investor confidence. For investors managing money abroad, understanding these movements is critical to avoid losses and mitigate risks.
Below, we will break down how global political, economic, and cultural events influence exchange rates, with insights for savvy investors.
Economic factors
There are several key exchange rate factors with a consistent history of shaking financial markets. These factors include inflation, interest rates, trade balances, employment rates, and so on. Since economic factors are shaping markets almost daily, we start with those.
Inflation and interest rates
Inflation and interest rates are closely connected as one can easily affect the other. When inflation rises, central banks step in and raise interest rates to reduce inflation, and when inflation is lower, central banks can lower interest rates to make borrowing money cheaper. As a result, investors closely monitor these two metrics to anticipate changes in interest rates. Higher inflation makes currencies weaker, and whenever banks change the rates, the changes are immediately reflected in global currency rates. In the United States, the Federal Reserve is the central bank that sets interest rates in the country.
Trade balances and economic growth
A country that exports more than it imports has a stronger demand for its currency. More demand equals a stronger currency. However, the Japanese yen was always weaker against the dollar because the BOJ of Japan tends to have super low rates near 0 to support its exporters. Economic growth also increases demand for local currency as more investors try to invest in the country’s economy. Long-term investors often track this data to detect early signs of any changes in currency strength.
Political and geopolitical factors
Elections, sanctions, and overall political stability are also crucial factors. If the country gets under sanctions, its economy crumbles and its currency becomes inflationary, losing its value quickly. Elections are also crucial for a currency’s strength. Geopolitical events can have a serious impact on the currency as well. The most obvious example is the 2016 Brexit events that made GBP lose its value rapidly and violently. Global conflicts, such as wars, can seriously impact global financial assets, especially currency markets. When tensions are high, safe-haven currencies like USD and CHF (Swiss Franc) become very popular among investors as they seek a safe place to protect their capital.
Cultural and social factors
People like tourists, workers, and diaspora communities can shape currencies as well. Tourism usually drives seasonal demand, and countries that are popular destinations during certain seasons experience their currency appreciation as demand spikes. The perception matters as countries seen as safe and opportunity-rich tend to attract more investors, solidifying their currency strength.
Technology and innovation
Technology is seriously affecting everything, especially the financial sector. Digital payment systems, blockchain technology, and fintech startups have made it easy and swift to move money around. Cryptos and stablecoins enable investors to protect their capital using stablecoins during volatile times. The latest trend among banks is to work on CBDCs, which signals a new era where national currencies are blended with technology and blockchain. Despite this, currencies, even in their crypto form, will continue to be influenced by all major factors mentioned above, and knowing how these factors impact your currency is key to keeping your capital safe from risks.
Practical lessons for savvy investors
So, what do all these factors teach us about global currency rates and investing strategies? The key lies in proper preparations and anticipation. Monitoring macro trends, policy announcements, and major geopolitical and political developments is critical.
Diversify
The number one method which is used by professional investors is diversification. This simply means to spread your risks across a basket of assets. By not investing all your capital in one instrument, you can mitigate risks. If one asset experiences a loss, other ones will counter it with returns. Building a diversified portfolio is key to properly diversifying. For example: divide your capital to buy stocks, commodities, currencies, and cryptos so that if one fails to perform, others will counter it. This ensures a stable income without unnecessary losses in the long run.
Hedge
Forex options and ETFs are great hedging assets. Forex options let investors lock in an exchange rate for a future date, which is very useful if you expect volatility but want stability. Currency ETFs, on the other hand, track specific currencies or a basket of currencies and allow easy trading or protection without trading forex directly, but they are still risky.
Monitor the economic calendar
Economic calendar is a free online tool that aggregates important macroeconomic news data such as interest rate decisions, CPI, inflation, employment rates, central bank announcements and speeches, and other crucial information. By monitoring them, investors can always know when important news data will be released, and they can postpone their investment decisions to avoid volatile times and only invest after the main trend is determined.
Features
The Canadian Dollar is on a slow decline. Should you save in euros or US dollars instead?
The Canadian dollar has been losing its value against the dollar this year. For Canadians, this raises a simple question: if your CAD is losing ground, is it better to move savings into euros or U.S. dollars, especially bonds, stocks, or a carry-trade strategy? Carry-trade strategy in this context means to borrow in CAD and invest it in the USA or the EU zone. This is a complex matter, and to understand where the CAD is, how attractive other currencies might be, we need to analyze these currencies more deeply. Below, we will walk you through the data, practical costs, and risks so you can reach a usable conclusion after reading this guide.
Quick snapshot – What the markets say right now
Recently, the Canadian dollar has hit multi-month lows due to weaker oil prices and a post-Fed (U.S. Federal Reserve) market reaction (which raised the rates, making the CAD weaker against the dollar). Canada’s central bank has cut its policy rate to 2.25%, while the Fed’s fund rate remains notably higher at about 3.75-4%. The ECB (European Central Bank) main interest rates are lower than the Fed’s and near the low-to-mid 2% range. While the Euro currency to USD rates remain mostly predictable, due to higher US bond yield rates, the EUR remains stronger, still. The U.S. 10-year Treasuries are around 4.1%, Canada’s 10-year near 3.2%, and Germany’s 10-year around 2.7%, meaning that today the USD-denominated bonds have the highest nominal yield among the three. As a result, the dollar seems much more attractive when it comes to bond yields and stocks.
Bonds – Which currency is the best for fixed income?
The short answer is: USD bonds. When it comes to nominal yield alone, US bonds beat almost all other competitors. U.S. government bond yields (10-year) are noticeably higher than Canadian and German/Eurozone bond yields right now. As a result, US bond buyers have more income potential than Canada and the EU. Euro-area core yields are lower, meaning they are paying less than the USA.
However, nominal yield does not mean it is guaranteed real return, and metrics like inflation, currency rates, and hedging costs can impact potential returns directly. If you buy USD bonds but the dollar falls against the CAD, currency losses will most likely wipe out the higher yield rate. If the Fed lowers its rates, it will make the dollar weaker against the CAD and EUR.
Another challenge is that, if you live and spend in Canada, you are using CAD, and when exchanging it for dollars, you get exposed to foreign currency rate risks, which must not be underestimated.
Stocks – Euro or dollar?
Both the EUR and USD have their advantages. USD has strong liquidity and strong long-term performance, while EUR equities offer valuation opportunities and recent relative strength.
Why USD?
The U.S. market remains the most liquid stock market with strong earnings for many tech and large companies. This makes USD stocks very attractive for long-term-oriented investors. S&P has been rising historically, and even after crashes, it often recovers its value relatively quickly.
Why EUR?
European indexes have performed well this year and in many cases cost less than their U.S. counterparts. While cheaper does not always mean better, these indexes still have some growth potential. Some major banks in the EU zone, together with industries, have recovered strongly with a recent focus on military manufacturing, making many EU stocks very attractive, together with local indexes.
However, here is a caveat: if you are using CAD daily and it loses its value against the euro, the returns from euro holdings might shrink, exposing you to greater currency risks.
Carry-trade analysis – Is it viable to borrow CAD and invest it in USD or EUR?
The basic promise of carry-trade is simple yet powerful: you borrow cheaper currency and invest it in currencies with higher yields. In our case, is it lucrative to borrow in CAD and invest in either EUR or USD? To answer this question, we need to look at numbers. BoC policy rate is 2.25%, Fed funds from 3.75%, U.S 10-yr is 4.1%, Canada 10-yr is 3.2%. If we deduct Canadian rates from the U.S. rates, we get around 1.8% positive before costs. So, in theory, it could be lucrative to invest CAD in USD assets using a carry trade. Since the ECB has around 2%, it is not profitable to use a carry-trade strategy for the euro.
The bottom line
While the CAD has been weakening lately, it is still not cheap enough to naively invest in USD or EUR. However, if you want a pure yield and can tolerate foreign exchange rate risks, USD bonds are more attractive today. When it comes to stocks, USD equities provide stable and liquid markets. If you want valuation potential and diversification, then euro equities have become more attractive this year. When it comes to carry-trade strategies, the USD remains more lucrative than the euro, but on paper, traders and investors should evaluate all the risks and costs before investing in any currency.
In the end, Canadians who have CAD for their daily costs should be careful when trying to get exposure to other markets. US bonds, US stocks, US carry-trade, and EU stocks remain attractive choices for experienced investors.
Features
Why Reading Online Reviews Matters Before Making a Purchase
People usually pause before purchasing to read reviews from other customers. It’s become part of everyday online life, a quick way to see how something really performs before making a decision. According to the Pew Research Center, most internet users read reviews to get a better idea of what they’re buying. The feedback from actual users becomes more reliable than marketing statements because it comes from everyday consumers instead of sales-oriented corporate messages.
Reading reviews also helps spot patterns. If the same comment, good or bad, appears again and again, it usually means there’s truth to it. People now use this collective feedback as their main method to evaluate online products and services for quality and reliability.
When There Are Too Many Options, Reviews Narrow the Field
Shopping online can be overwhelming and a bit of an adventure. There are always more options than anyone needs, hundreds of gadgets, countless household tools, endless entertainment subscriptions. All listings present themselves as excellent value propositions with operational excellence, yet it remains a bit of a challenge when it comes to verifying which ones deliver actual results.
Reviews become useful at this point. Real users provide information about product details, which marketing content fails to show, by sharing their experiences about delivery speed and setup ease and product durability after several months of use. The product details show its operational behavior when used in regular business activities.
Users tend to begin with reviews. For instance, a tech product might have amazing packaging but fall short on battery life or integration. Maybe a new game or casino platform might sound promising, and reviews on trusted choices can confirm whether it includes flexible payment options, a wide content library, and responsive support. When feedback keeps mentioning strong points like clear instructions or helpful customer service, it shows consistency. The product or service delivers its expected results because customers have personally seen its performance.
Reviews Build Faith Through Shared Experience
Reviews gain their strength from the emotional bonds which readers find with each other. Reading about someone else’s experience feels familiar, even if you don’t know them. It’s basic word-of-mouth marketing, like receiving recommendations from a neighbor who has already purchased the item you are considering.
This shared experience has built an informal community of online voices. People rely less on what a brand claims and more on what other users notice. When different reviewers mention similar strengths or small frustrations, it adds authenticity. The story becomes more believable.
Reviews show what other users have experienced, but they do not offer any guidance about what to do. This type of his collective info turns into an important part of how people build trust online. It’s a small thing, but it makes a big difference in how confident we feel about the choices we make.
Balanced Feedback Feels More Honest
A perfect score does not prove that something lacks any imperfections. A combination of positive and less-than-perfect feedback creates a more authentic impression. Small complaints about packaging or delivery delays make glowing reviews sound real. A recent study showed that participants answered honestly instead of trying to make their responses attractive to others.
Most readers know that nothing works flawlessly all the time. People look for reviews which provide both positive and negative aspects because they want to find balanced opinions. Customers can establish realistic purchase expectations through combined information which they can apply before buying. Review systems maintain their value because reviewers maintain honesty in their assessments.
Why Recency and Volume Matter
The best reviews and product ratings are the ones written recently. They reflect how a product or service performs right now, not how it worked a year ago. Things change, materials, delivery services, and even the way companies handle support.
A steady flow of new reviews suggests consistency. When lots of people share their experiences over time, patterns appear. Those patterns tell readers what’s typical, not just what’s possible. It’s the difference between one person’s lucky experience and a reliable average that others can count on.
Quantity matters too. Ten balanced reviews from this month will usually tell more than a single five-star comment from last summer. Together, recency and volume create a clear picture of reliability and quality without relying on assumptions.
Recognising Genuine Reviews
Not every review online is authentic, real, and written by a consumer. Some are written by automated accounts or people hired to post positive comments. Real feedback tends to sound natural and personal. It might mention something specific like the texture of a fabric, how easy the setup was, or whether support staff replied quickly.
Authentic reviews vary in tone and detail. Some are short, others long, some are full of small observations. That mix of styles feels human. On the other hand, copied or fake reviews usually repeat the same phrases or sound overly polished.
Many websites now try to identify and label suspicious posts, but readers can also help by paying attention to repetition, timing, and tone. A quick scan across different platforms usually reveals what’s genuine and what’s not.
Reading Smarter in the Online Marketplace
Reviews have become a solid foundation for how people make decisions online. They give an honest view of how something performs beyond what’s written on the label. Every comment, short or long, adds another piece to the puzzle.
More than that, reviews show how businesses handle problems, how quickly they respond, and whether they follow through on promises. They offer accountability in a world where shoppers and sellers rarely meet face to face.
Reading a handful of reviews won’t guarantee a perfect experience, but it provides helpful context. It shows what’s typical and helps people make choices with more confidence. In an online world full of noise, reviews remain one of the easiest and most reliable ways to learn from others.