There was a time when I would eat tofu at least three times per week. My go-to recipe was by a well-known and incredibly talented Quebec chef, Caroline Huard (also known as Loounie). She has this simple, quick-to-make, tasty recipe called Tofu Magique, which consists of tofu coated in a mixture of lemon juice, tamari, maple syrup, and tons of nutritional yeast.

This Spicy Gochujang Tofu is my twist on Caroline’s recipe. Although this recipe is quick and easy to execute, I encourage you to not rush the crisping of the tofu, as this will make the biggest difference in the texture of the dish. You can also taste your sauce as you are making it, noticing how each element brings forth another layer of flavour notes, from umami and savory to spicy, sweet, and fermented.

(Related: This Spicy and Tangy Chana Masala Recipe Pairs Perfectly With Chilly Winter Nights)

Spicy Gochujang Tofu

 4 servings

Ingredients

• 2 tbsp gochujang
• 2 garlic gloves, grated using a Microplane
• 1 tbsp maple syrup
• 1 tbsp tamari
• 1 tbsp rice vinegar
• 1 package extra-firm tofu, patted dry
• 2 Tbsp cornstarch
• 2 Tbsp nutritional yeast
• 1 Tbsp avocado oil
• Sliced green onions, for garnish
• Black and white sesame seeds, for garnish

Directions

1. In a small bowl, whisk together the gochujang, garlic, maple syrup, tamari, and rice vinegar until the gochujang is fully incorporated. Set aside. Break the tofu into bite-sized pieces and place in a large mixing bowl. Sprinkle in the cornstarch and nutritional yeast. Toss using a silicone spatula until the tofu is well coated. Heat the avocado oil in a nonstick pan set over medium-high heat.
2. Add the tofu, leaving behind any excess cornstarch, nutritional yeast, and tiny tofu pieces. Cook, tossing the tofu often using a silicone spatula, until golden and crispy at the edges, about 7 to 10 minutes. Reduce the heat to medium. Pour the gochujang mixture over the tofu and cook, tossing, for 1 minute or until the tofu is coated and glistening.
3. Remove from the heat and garnish with sliced green onions and sesame seeds. Serve hot alongside rice, greens, or any of your favourite sides. Store leftovers in the fridge in an airtight container for up to 24 hours.

Excerpted from Savoring by Murielle Banackissa. Copyright © 2024 Murielle Banackissa. Photographs by Murielle Banackissa. Published by Appetite by Random House®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

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My relationship with depression has always felt a little like a fling with an ’80s-movie bad boy—let’s call him Blane. I know he’s no good for me, and I’m ashamed to talk to my friends about him. Occasionally, we flirt with one another, and if I see him coming, I can make good choices and resist being pulled into his grim orbit. But at various points in my life, I had no say in the matter, and we became each other’s deep, dark soulmates. I’m making light of a serious personal challenge—but how else to talk about depression when we’re still chipping away at the stigma? This is my reality: There are times when my depression convinces me I am broken and unlovable. It’s an awful way to spend whole weeks or months.

(Related: How to Help a Loved One Who’s Struggling With Depression)

By some lucky stroke, I’m also an incurable problem-solver and I’ve spent hours researching and experimenting with evidence-based solutions to depression. No surprise, one of my most dog-eared books is called The How of Happiness. What works for me? Talk therapy. Prioritizing sleep. And moving my body—even when it’s the absolute last thing I want to do. I’ve also tried at least four different types of antidepressants at different points in my life in an attempt to free myself from depression’s grip. They helped, but not without significant drawbacks: flat mood, weight gain, extreme irritability and no grand finales in the bedroom. Not great. I wanted a better option.

Which led to my latest research deep dive: inflammation. My curiosity stemmed from a newspaper article about a possible link between inflammation and depression. (I have a science degree and can be a bit of a nerd about digging into the latest health studies.) The article discussed a 2019 meta-analysis of dozens of studies that included analysis of both depression and inflammation. The review found that about a quarter of patients with depression showed evidence of low-grade, whole-body inflammation—a variation from the general population that is statistically significant.

The article also mentioned a blood analysis called the C-reactive protein test, which measures inflammation. I made an appointment and asked my doctor to run it. When she asked why, I told her I was curious about whether inflammation might be a factor in my depression. She waved aside my concerns but reluctantly agreed to order the test, and it was covered by my provincial health plan.

Eliza Gallaiford, a 43-year-old from London, Ontario, had a similarly frustrating experience. As she recalls it, her doctor’s response to her questions about inflammation was, “‘I’ve never read anything that suggests there’s a link between those things,’ and that was the end of the conversation,” says Gallaiford. “I’ve had other doctors be more polite, but they just sort of smile and nod. Or tell me to lose weight.”

We can’t really place the blame on our doctors, though. The research is very preliminary. But this emerging field of study strongly suggests that inflammation can play a significant role in the development and progression of depressive symptoms—and it might even point the way to more effective treatments.

The cost of depression

Always having depression on my dance card can feel exhausting and unfair. I often feel like if only people knew how hard I sometimes have to work to keep my head above water, they would cut me some slack. Of course, so many people do know.

According to the Canadian Mental Health Association, mental health problems and illnesses affect one in five Canadians in any given year. In news that is surprising to exactly no one, the COVID-19 pandemic didn’t help. Data from eight Canadian provinces showed that in the fall of 2020, the prevalence of major depressive disorder was 16 percent—more than two times higher than in 2015-19 (7 percent). Depression also impacts our society as a whole: The economic cost of mental illness in Canada is estimated to be more than $50 billion each year, including health-care costs and lost productivity.

Despite its wide reach, depression affects us all differently. It’s unlikely there will ever be a magic pill that works for everyone. The closest we’ve come is antidepressants like Effexor or Celexa, which act on chemicals in our brains called neurotransmitters. The most commonly targeted neurotransmitter is serotonin, and increasing its mood-boosting effects has helped millions of Canadians.

Unfortunately, only half of depressed patients go into remission after treatment. Some are dealing with treatment-resistant depression, which is when depression does not respond to standard treatments like antidepressants or therapy. For these patients, could testing for and treating inflammation help?

What is inflammation?

Before we start labelling inflammation as a harbinger of darkness, let’s be clear that many forms of inflammation are a natural and necessary response from your immune system as it works to protect your body from harm. The redness, heat and swelling you get when you burn your hand cooking dinner or turn your ankle on the curb is your body doing its best to heal. This is called acute inflammation, and it’s a sign of good health.

Chronic inflammation, however, is where we run into problems. It’s a prolonged and persistent inflammatory response that can last for weeks, months or even years—and it can be bad news for your body. What does chronic inflammation feel like? It may feel like nothing, and you may not even know you have it. Or it might look like fatigue, brain fog, swelling, skin problems, muscle aches, joint pain or digestive issues.

With chronic inflammation, the immune system gets activated but doesn’t turn off—instead, it simmers like a pot left on low. This leads to an increase in the release of small “signal” proteins called cytokines, which causes that inflammation in the body. (You may recognize the word “cytokine” from your panicked pandemic reading. In case you’ve forgotten your research from 2020: A cytokine storm is an uncontrolled immune system response characterized by the release of a large number of cytokines into the bloodstream. For some COVID sufferers, this condition can lead to serious heart, liver or kidney damage.)

There are a number of reasons you might have chronic inflammation: autoimmune disorders like rheumatoid arthritis or Crohn’s; infections like Lyme or hepatitis C; long-term exposure to chemical irritants; lifestyle factors like smoking, poor sleep and sedentary behaviour; or medical conditions like heart disease and diabetes.

And then there’s the food we eat, and the health of our gastrointestinal tract. Caroline Ménard, a researcher with Cervo Brain Research Centre and an associate professor of psychiatry and neuroscience at Université Laval in Quebec City, says her research subjects often perk up when she mentions diet, and our microbiome specifically. “I like to talk about it because people feel like they have a little bit of control over it,” she says.

In a classic chicken-and-egg scenario, scientists also know that an out-of-control inflammatory response can promote diseases such as inflammatory bowel disease, cancer or Alzheimer’s, too. It can also lead to cognitive decline and—bingo!—mental health problems like depression.

How does inflammation cause depression?

Much like my relationship status with Blane, it’s complicated. But one of the things we know is that when you have prolonged, whole-body inflammation, it can slowly erode the boundary between your brain and the blood that circulates around it.

“When you have immune cells circulating in the blood, those can go to the brain and attack the blood-brain barrier,” says Ménard. “And then molecules like inflammatory cytokines, which should never pass the barrier, can slowly infiltrate the brain.” That’s bad news for your microglia, which are the immune cells of the brain. They become more activated and can change your neurons by eroding synapses, which are the neurons’ communication tools. This can alter different areas of our brains—and our behaviors. Ménard pointed me to studies that looked at how these areas of the brain are impacted in patients experiencing major depression—and how the changes can differ depending on a patient’s sex. The nucleus accumbens, for example, plays a vital role in our reward and pleasure circuitry. “In men, the blood-brain barrier is generally more altered in that area,” says Ménard. “And you will sometimes see more anger, more behavior of abuse with, for example, gambling or pornography or alcohol.” In women, “the blood-brain barrier area being altered is usually the prefrontal cortex. This is a brain area that’s very important for self-esteem, for anxiety, for social interaction, for judgment toward yourself and others.”

For Gallaiford, a difficult pregnancy began her own exploration of inflammation. “After my daughter was born, I had what was classified as postpartum depression,” she says. But she didn’t think it was that simple or straightforward. “To be fair, having a new baby is stressful. But I was having these really intense mood swings. And I’m quite a happy-go-lucky person, so it was a very stark difference.” Gallaiford’s husband, whom she describes as an avid reader of medical journals, first heard about gut permeability from friends and family, and then read an article about depression and mood swings related to food intake and immune diseases like Hashimoto’s—which her mother has. Hashimoto’s disease is an autoimmune disorder where the immune system mistakenly attacks the thyroid gland. Gallaiford’s doctor ran tests and confirmed she had antibodies for the disease. She began to suspect the resulting inflammation could be contributing to the severe fluctuation in her moods.

What the science says

The blood test I asked my doctor to run measures C-reactive protein (CRP), which is produced by the liver in response to inflammation, infection or tissue injury. Generally, physicians like to see it below 5 mg/L, and mine was 4.9. Gallaiford’s was 6.0.

Unfortunately, the test doesn’t tell us where in the body inflammation is happening. “CRP is a very general marker of inflammation. That number being elevated alone doesn’t flesh out the picture very much,” says Renata Villela, a psychiatrist who practices in Thornhill, Ontario, and is the chair of the Ontario Medical Association’s section on psychiatry. So, I know my CRP is high, but I don’t know why. (If I had to guess, I’d say my weight is the main issue. BMI is an imprecise tool, but by its measure, I am obese.)

That said, studies have also shown that CRP is higher in patients experiencing a major depressive episode, and more so in patients with treatment-resistant depression. Other studies have suggested that treating someone with an anti-inflammatory drug—such as nonsteroidal anti-inflammatory drugs (NSAIDs), cytokine inhibitors or statins—can improve the efficacy of antidepressants.

But this is not a one-size-fits-all solution, because not every depressed person has chronic inflammation. And your doctor isn’t going to prescribe you an anti-inflammatory for depression, even if your CRP levels are high. These medications are what Villela describes as “big guns” that are used to treat specific diseases that have been diagnosed by a medical professional. “There isn’t an established protocol yet. It’s a research area that’s been picking up a lot of steam over the past few years, which is exciting, but the picture is still so nebulous,” she says. (And don’t start taking an NSAID like Advil every day without talking to your doctor. It can lead to gastrointestinal problems.)

What can you do if you have inflammation?

Could “solving” your inflammation be a cure for your depression? The short answer is: not yet. “I can appreciate that, for patients who’ve been struggling for so long and are hearing bits and pieces of this, they get excited,” says Villela. “Unfortunately, it’s a good-news, bad-news type of message. Yes, we have a better appreciation for how this is playing out. But a lot of this is still new, and we don’t have established protocols for how to go ahead.”

For Gallaiford, the most effective way to get relief from her mood swings is by taking care of herself—and, most importantly, managing what she eats. That, for her, means cutting out gluten and dairy. “Every once in a while, I’ll eat the wrong things and I will be angry to the point of wanting to throw plates. Or I’ll be in bed crying. I don’t know if the connection between that and food is in the medical journals, but I definitely feel it 100 percent.” If you suspect inflammation is a factor in your depression, you’ll want to first rule out any autoimmune diseases, chronic infections or other causes with your doctor. Beyond that, you’re likely to hear the same advice you’ve received on repeat: eat well, get enough sleep,move your body, socialize with others and spend time outdoors.

If you do get this advice from your doctor, don’t be so quick to assume it’s nothing more than a dismissive platitude meant to get you out the door. “It’s more than just your doctor saying, ‘Oh, here’s a pat on the back because I don’t really know what else to do,’” says Villela. “We’re now finally understanding, at a more molecular level, how these things are actually beneficial.” Ménard is often asked about her recommendations for keeping stress and inflammation at bay. “I think everybody should tailor their own recipe,” she says. “I don’t think it’s one specific vegetable or one magic pill.” She encourages people to take time every day to clear their heads. “It could be listening to your favourite music, taking a long bath or gardening. Give your brain a little rest and that’s also going to rest the whole body.” Her personal go-tos? Cross-country skiing, video games, kayaking—and heavy metal. “I love to go to live concerts and go to the mosh pit. It’s very good stress relief.”

Personally, I’m still tinkering with my own formula. I’m not jumping into any mosh pits any time soon, but I’ll keep doing the things that work for me. I’m always on the lookout for simple ways to lower my stress or tweak my diet so it’s the tiniest bit healthier. I’ve learned that smaller, incremental changes can prevent my brain from going into overdrive with self-critical thoughts. And if I ever get the recipe just right, Blane will be the last to know.

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When you hear the word nude, what colour comes to mind? This is the question Chantal Carter was contemplating nine years ago while working as a wardrobe stylist in Toronto. She had noticed a lack of nude undergarments in darker skin tones—Carter personally was having to paint her bras and panties to match her own skin tone to avoid visible undergarment issues, and she knew this was a challenge for others as well.

Then, an online petition caught her attention: A college sophomore in Ithaca, New York, had succeeded in having Merriam-Webster change the definition of the word “nude” to be more inclusive. The victory fuelled Carter’s desire to fill what she calls “a gaping hole in the market.”

(Related: Waiting Until Age 50 for Mammograms Is Too Late—Especially for Black Women)

“It started with me wanting a nude look under lace clothes and not being able to find it, to wanting to fill the gap for Black women and people of colour with products that represent our needs and what we look like,” she says. In 2017, she launched Love & Nudes, a collection of wire-free, skin-tone-coloured bras in four shades for Black women and women of colour.

After appearing on Dragons’ Den and securing an investment, Carter grew the online sales portion of her brand. Soon, however, she realized that the world was catching on. Competitors were launching more diverse collections, and while that was a step in the right direction overall, Love & Nudes needed more publicity. How could they differentiate themselves?

Breast cancer and Black women

Carter and her team started researching, and quickly found statistics about Black women and breast cancer that were staggering. Black women are more likely than white women to be diagnosed with aggressive breast cancer at a young age, and are more likely to die at a young age from these cancers. They’re also more likely to be diagnosed at an advanced stage. Although Canada does not gather race-based data regarding women and breast cancer, the statistics from the U.S. are clear—and troubling.

“I had no idea that Black women were disproportionately affected by this, and I thought, ‘What can we do? How can we bring more attention to this?’” says Carter. “I wanted to show not only women of colour but everybody what the signs of breast cancer look like on their skin.” Three of the main things to look for are physical lumps, something called peau d’orange (which presents as bumps similar to the skin of an orange peel) and discolouration. It’s the last one that caught Carter’s attention. “It’s not the same for everybody. Discolouration is typically described as red, but that’s for European skin tones. What does it look like on Black women?” she says. “I wanted to give women a visual reference, as well as a tactile one.”

Love & Nude’s Stage Zero collection

Carter worked with Mojola Omole, a Toronto-based journalist and breast surgical oncologist, to develop the Stage Zero Collection: four breast cancer screening training tools that insert into your Love & Nudes bra to mimic the symptoms of breast cancer. This allows women of colour not only to see what discolouration looks like on their skin tone, but also to have a tactile feel of lumps and peau d’orange. The collection is in the prototype stage and Carter is looking for funding.“What I’d like to do is to get these produced and in the hands of the people who need them the most, including at doctors’ offices and educational institutions,” she explains.

Canada’s lowered age for breast cancer screening

The sobering stats also spurred Carter and her team to launch a petition of their own in January 2023 to ask the Ontario Ministry of Health and the Public Health Agency of Canada to lower the age of breast cancer screening nationwide from 50 to 40. (It currently varies by province and risk factors.) This change would affect all women, regardless of race or family history, allowing Black women earlier access to mammograms and potentially leading to earlier diagnosis, which could save lives.

Investment may not be far off, and Carter’s petition did not go unnoticed. While the national guidelines have not yet been updated, the Ontario government announced in October that it is lowering the eligibility age of self-referral for mammograms from 50 to 40 beginning in fall 2024.

“It feels incredible to be a part of a change this major,” says Carter. “It feels like a victory. I feel satisfied that something was able to be done to protect Black women’s lives and to protect people of colour. This is why our voices are so important.”

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We got Mark Boulos, a neurologist and sleep health expert at Sunnybrook Hospital in Toronto, to share six changes you can make to set yourself up for some easy Zzzs tonight.

Keep it moving

Making sure you’re getting some exercise during the day will help you catch more Zs. Not only can this improve your sleep health, it plays an important role in preventing heart attacks and stroke, mood stability and even preventing cancer. “We recommend exercising in the morning rather than in the evening because it has an energizing effect,” says Boulos. You should also avoid caffeine within six hours of bedtime and limit yourself to two cups of coffee per day. Boulos recommends avoiding fluids right before bed so you’re not waking up to pee.

No blue light in the bedroom

Scrolling your phone or streaming a show or two in the evening hours is OK, but avoiding it for at least an hour before bed is a critical part of having good sleep hygiene (these are general rules of thumb for improving sleep quality). Light and sound exposure will make it harder to fall asleep and can worsen sleep quality, so there should never be any television, laptops or phones in the bedroom. (And yes, if you use your phone as an alarm clock, switch to an old-school one.) “Your bedroom should only be for sleep and intimacy,” he says.

Seek out some sun

A lack of natural light can impact our ability to feel energetic during the day, which is why it’s not uncommon to struggle more, or less, depending on the time of year. Getting more light exposure during the day—and using blackout curtains and some good earplugs at night—can help strengthen your circadian rhythm, says Boulos. For some, prescription medication can contribute to healthy sleep routines during those trickier times of the year, but for others, it can cause issues. Boulos suggests always working with your physician.

Stamp out revenge bedtime procrastination

Are you staying up late bingeing murder documentaries on Netflix—which is bad, both because of blue light and the hours of sleep lost—or reading a book into the wee hours, because you’re enjoying the silence you’ve been craving all day? This is known as revenge bedtime procrastination, and it occurs when you’re so busy and connected to other people during the day, you seek alone time at night, often resulting in a delayed bedtime and even more exhaustion the next morning. So what do you do when you’re dead tired but need that “me time” for your mental health?

“It’s tough! As a parent or caregiver, you make so many sacrifices and feel like you don’t get any time for yourself,” Boulos says. “I would suggest trying to optimize your time to yourself and your sleep.” This may involve re-jigging your schedule to build in some solo moments during the day instead. Make a firm bedtime and set an alarm or reminder on your phone. If you’ve got the willpower to treat bedtime like an appointment you can’t miss, this will create a boundary that preserves your sleep and prioritizes your health.

Try and try again

And if that deep rest continues to elude you? After 20 or 30 minutes, get up, do something boring (no screens!) and then try again, Boulos recommends. Make a grocery list, do a puzzle, fold laundry or read something calming. Then, get back in bed. “You don’t want to associate the bedroom with stress—or you’ll spend the whole night tossing and turning.”

See a pro

If you have persistent insomnia, you may benefit from cognitive behavioural therapy (CBT), which helps train your brain to recognize your bed as a place for sleeping or sex. CBT strategies can also help you deal with racing thoughts or other distractions. You don’t need a doctor’s referral to see a therapist (and it may be covered by your group benefits).

Next: I Get Enough Sleep—So Why Am I So Tired?

Pair this crispy cabbage and beet sauerkraut with pork dishes, potato salad, or use it as a way to elevate your favourite sandwich.

(Related: A Beginner’s Guide to Making Fermented Foods)

Beet Sauerkraut

Makes 4 cups
Prep Time: 10 minutes
Total Time: 5 days

Ingredients

• 1 small red cabbage, cored and very thinly sliced
• 1 cup grated beets (about 2 medium)
• Kosher or sea salt
• 1 Tbsp grated ginger
• 2 cloves garlic, grated
• 2 clean glass jars

Directions

1. Add shredded cabbage and grated beets to a large bowl. Take total weight of the vegetables in grams and multiply by 0.02. Add this amount in grams of salt. Massage cabbage and beets until they soften and begin to release water (about 5 minutes). Stir in grated ginger and garlic.

2. Let sit for 1 hour, stirring occasionally to allow vegetables to release more water. Transfer vegetables and their juices into clean jars, packing down and leaving a 2- to 3-inch space at the top. Vegetables should be submerged in their liquid. If there’s not enough liquid to cover, mix 1 teaspoon salt with 1 cup water and pour over top until covered.

3. Fill a small plastic bag about one-third of the way with water, seal, and place at the top of the jar to weigh down the sauerkraut until it is fully covered in liquid. Loosely attach the jar lid, then repeat with the second jar. Place jars on a sheet pan, cover with a dish cloth and allow to sit in a cool place for 4 to 5 days to ferment. When you tap the jar, tiny bubbles should rise to the top, and you’ll know it’s ready. Taste and leave for 1 to 2 more days if you’d like a stronger flavour.

4. Once vegetables are fermented to taste, remove the plastic bag, secure the jar lids and transfer to the fridge. Sauerkraut will keep there for up to 1 month.

Tip: It’s important to measure the salt by weight for this recipe (2 percent of the vegetables’ total weight). Too much salt can inhibit fermentation, and too little can lead to harmful bacteria growth.

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It’s hard for me to remember a food life before pickles. They’re a staple in my fridge and they make their way on top of many of my meals, adding a sweet-sour bite that elevates everyday foods like eggs and toast. While a full-on canning process is not for the faint of heart (or for those with limited storage space), a quicker fermentation method allows food to be preserved in small batches and provides more health benefits than your standard dill pickle.

(Related: 7 Common Probiotic Mistakes You’re Making)

So what happens when you pickle something? There are two distinct methods you can use. The first, called chemical pickling, occurs when you immerse food in a brine usually made of vinegar, salt and sugar. This method creates an acidic environment where bacteria can’t grow, and it’s what turns cucumbers into the pickles you find in jars at the grocery store. But while delicious, these pickles don’t produce the same kind of gut-friendly bacteria that the second method, fermentation, does.

What’s fermentation, anyway?

Fermentation occurs when the sugars in food react with naturally present bacteria to produce lactic acid. The longer the food sits, the more lactic acid it produces and the tangier—and better preserved—it will get. Just think of ferment as the brined pickle’s funkier cousin.

And it’s that lactic acid that gives fermentation its primary health benefit. Lactic acid bacteria is similar to the strains found in fermented dairy products, like yogurt and kefir, and boasts the same benefits to the gut microbiome. Some strains of lactic acid bacteria act as probiotics to promote a healthy gut environment and improve the nutritional value of the food you eat. Lactic acid bacteria produces enzymes that aid in the breakdown of nutrients found in hard-to-digest foods like fibre and lactose, and can even enhance the absorption of vitamins and minerals.

On top of facilitating a healthy gut microbiome, bacteria from fermentation has been shown to have positive effects on immunity, creating a hostile environment in the gut for harmful bacteria that can cause infection. Lactic acid can also lower cholesterol levels and improve blood sugar control, leading to better heart health.

How to Start Pickling

To reap those nutritional benefits, you’ll need to ensure your ferments are successful—and that means controlling their environment. Salt and acid are the nemesis of bad bacteria, and by using both of these ingredients, along with proper storage conditions, you can create a habitat where friendly lactic acid bacteria thrives and fermented foods stay crisp and tangy.

In order prevent the growth of harmful bacteria, keep your hands, work space and any storage vessels squeaky clean. Once you add salt and water, you’ll need something to weigh down the vegetables, keeping them submerged and limiting their exposure to oxygen. My go-to method is using a small Ziploc bag filled with water, which can easily be moulded to the shape of the container you’re using.

Fermentation takes anywhere from a few days to a few months, depending on the food and the flavour you’re after. Foods with more natural sugar, like fruit, will ferment more quickly, so try them after a day or two to see how the flavour is developing; they should be crisp, sour and slightly sweet. Typically, you can allow vegetable pickles, like cucumbers and cabbage, to ferment at room temperature for about five days before transferring to the refrigerator. In the fridge, the cooler temperature will slow down the fermentation process, but the flavour will continue to intensify. Then they can be stored for up to one month.

Start with Sauerkraut

A good fermentation gateway is sauerkraut, which can be made with just two simple ingredients—sliced cabbage and salt—and is great in sandwiches, served with sausages or added to grain bowls for a salty crunch. Speaking of salt, standard table salt is not the best choice here, since it contains additives that can leave a chemical taste and prevent the growth of good bacteria. Instead, go with kosher or pickling salt for the best results. When making your sauerkraut, massage the salt into the cabbage—that will help it release water, creating its own brine. For firmer vegetables with a lower water content, like carrots and beets, you may need to help the process by adding some water along with the salt to ensure everything is submerged.

Once you have your basic recipe down, get creative with flavour combinations by adding whole or ground spices, like peppercorns, coriander, turmeric, freshly grated ginger or a sprinkle of chili flakes for extra heat. Then swap in any of the vegetables lingering in your crisper drawer, transforming them into crunchy, colourful ferments packed with health benefits. Your gut and your tastebuds will thank you.

Next: A Simple Recipe for Beet Sauerkraut That’s Good for Your Gut

“I’d never go out to eat by myself,” I overheard a man tell his date over dinner at a buzzy restaurant in Manhattan. I was sitting at the bar, picking at a salad, eavesdropping on the couple. “On work trips, I just grab takeout and go back to the hotel,” the man continued.

I pulled my breadbasket close, took my pick of the piece with the best inner-to-crust ratio and wondered, What’s the problem with eating alone in public? I couldn’t imagine forfeiting the chance to try a new restaurant in a new city in favour of filling up a to-go container at the hot ‘n ready section of Whole Foods and plopping in front of a television. But maybe that’s just because I love being alone—or, at least, I used to.

I’ve learned, courtesy of the pandemic, that being alone tastes best when offered à la carte. It needs to be an item you can choose—not one you’re helplessly served. Once the chance to have meaningful interactions is taken away, being alone can morph into loneliness—a state of sorrow that is said to be as harmful to a person’s health as smoking 15 cigarettes a day. But experts say you don’t have to be alone to become lonely. “Loneliness is very complex,” says Dr. Katy Kamkar, a clinical psychologist at Toronto’s Centre for Addiction and Mental Health (CAMH). “It has to do with a feeling and experience, and it’s not dependent on an amount of social contact.”

Loneliness and the Pandemic

Before the first lockdown, I’d periodically travel to various major cities for work and tag on extra days to explore each place on my own. When my long-distance boyfriend and I would plan trips, I’d head over a day or two early to enjoy the city solo, checking out must-see spots to revisit (or skip) with him. Berlin, Reykjavik, Paris—I can tell you how to spend the most marvellous 24 hours alone there and never feel lonely. So, when the pandemic hit and I was by myself in my tiny Toronto apartment, I thought, I got this. All I had to do was keep busy.

I did all the things that are proven to promote a positive mindset. I established a routine that included an early bedtime and early morning alarm. I got ready every day, complete with a spritz of Chloé Eau de Parfum. I read a book a week. I exercised twice a day and logged my 10,000 steps outside, snow or hail. I spent hours on the phone with my favourite people. I ate lots of vegetables and little to no packaged foods. I started taking online French lessons.

After a few months, there was a shift. I began finding it difficult to absorb the words in my books. My daily walks felt like a chore. I lost my appetite and ran out of conversation topics. My French was going well, but only because my lunchtime lesson with my tutor had become a reprieve from a morning spent smothered by ruminating thoughts about not sharing memories with anyone, not making memories with anyone, not getting closer to my goals, not having a purpose. I felt heavy, suffocated by the thought that time was running away from me and I was fastened to the same place. I’m lucky, I told myself. So many people have it so much worse, I repeated. But nothing I tried prevented the spells of self-pity.

It’s because I’m alone, I assumed. But it turns out, singles aren’t the only people feeling lonely during the pandemic. According to a July 2021 CAMH survey, about a quarter of people living in households with children reported feeling lonely. “You can be surrounded by a lot of people and still feel lonely,” says Kamkar.

Who Loneliness Affects

Loneliness happens when we don’t feel heard, understood or have a sense of belonging. Kate Mulligan, assistant professor at the Dalla Lana School of Public Health at the University of Toronto, points to adults with kids under 18 navigating home-schooling last year: “They may feel impacted by the isolation and loneliness of raising kids without their village, and that their needs aren’t being prioritized by governments or decision-makers.” This type of experience is called epistemic injustice, which occurs when a person’s views and experiences in the world aren’t valued. “There’s that sort of existential loneliness of, ‘Why is what I’ve been doing not part of the broader conversation?’” says Mulligan.

Epistemic injustice hits marginalized communities hardest. “If you’re Black, if you’re LGBTQ2+, if you’re Indigenous, you’re more likely to experience feelings of loneliness,” says Mulligan. This is often because there’s not enough being done to effectively address the systemic issues marginalized people face.

Alia Chan, a psychotherapist at Avery Therapy Centre in Vancouver, says she experienced this type of loneliness during a recent rise in anti-Asian hate, particularly in early 2021. To help herself and others in the Asian community, Chan led a free six-week therapy facilitation group. “There was an authenticity behind it,” she says. “People were sharing their traumas, they were feeling seen and were in a safe space.” Feelings of loneliness won’t dissipate until there’s justice for the collective, but support from others can help, says Chan.

The Loneliness Epidemic

Even before COVID came along, there was a loneliness epidemic, with studies indicating that one in five Canadians identified as lonely. It’s an issue worldwide, too. In 2018, the United Kingdom appointed a minister for loneliness after noting the rates of loneliness had doubled since the 1980s. While technology has kept us more connected, we have fewer face-to-face interactions, which are much more meaningful. Japan recently followed the U.K.’s lead, appointing a minister for loneliness in February 2021. It’s a serious issue—long-term loneliness is associated with a host of physical health problems, including an increased risk of heart disease, stroke and dementia, and a range of mental health conditions like depression, anxiety and suicide.

How to Cope With Loneliness

Kamkar says treating loneliness starts with self-awareness, reflection about our value system and asking ourselves: Why am I feeling this way? Is it because I’m not surrounded by others or that my needs aren’t being met? Talking to a health care professional can be useful, she says, as mental health experts can help you recognize your feelings and form a treatment plan.

In most cases, Kamkar explains that treating loneliness includes social prescribing, which is when doctors recommend health-promoting activities to patients. For many people, social prescribing is the only treatment for loneliness they need, says Mulligan. Whether someone is living alone or with a family, needing human interaction or to feel heard, these activities can help build a support network that makes an individual feel accepted—while also stimulating happy hormones. Certain activities, like playing a sport or taking an art class, naturally boost serotonin, dopamine, oxytocin and endorphins. “Sometimes we forget that we have that as a resource,” says Chan.

But I had already “prescribed” myself physical, playful and educational activities—so how come I wasn’t seeing the benefits? According to Mulligan, it’s because my activities didn’t support my mental health in the optimal way. “You need to feel a sense of autonomy to feel like you have choice in what’s happening in your life, mastery to feel you’re in control, belonging to feel seen in your community and beneficence to feel good about giving back,” says Mulligan.

Based on those four categories, I realized what was missing from my life was a sense of belonging and beneficence. My day job had gone remote, my night job had succumbed to lockdown, my barre studio had closed and I was tethered to my Toronto neighbourhood—I lost all the ways I used to connect and bond with others. My current situation wasn’t working, so I knew I had to make a change in order to feel happy again and not sink into another bout of loneliness.

Nothing Changes Without Changes

As soon as it was safe to do so, I gave my landlord my notice. After eight years living on my own, I pushed my furniture, piece by piece, into the hallway, waited for some stranger on Facebook Marketplace to pick it up, and I left.

With no permanent address, I split my time with loved ones. I spent time with my parents, comforted by the feeling of being doted on. I visited friends, soaking up old memories and meeting their pandemic babies. I reunited with my boyfriend, discussing plans for our future. I dropped in on my sister, helping her care for her little ones while my brother-in-law was out of town. The truth is, while being alone doesn’t cause loneliness, not being alone can certainly help treat it. “Emotions go through a cycle,” says Chan. “You need to feel it to heal it.”

Next: 10 Ways to Enrich Your Life and Beat Loneliness

A pastel-hued cross-section of a brain. A multicoloured uterus with an IUD nestled inside. A chestnut-brown gallbladder laced with brilliant green ducts. Medical student Jamie Thompson pairs the beadwork tradition of her Indigenous heritage with the visual aids of her studies to make gorgeous pieces that advocate for culturally sensitive health care in the process.

“This is a fun, creative medium for me to reconnect to cultural ideas and spread awareness of Indigenous folks and Indigenous issues in health care,” she says.

Thompson was raised in northwestern Ontario and now lives in Thunder Bay. She is of Métis and settler descent and grew up with traditional hunting and trapping practices, as well as plant-based medicine such as healing salves.

During the lockdown summer of 2020, she wanted to explore her Métis identity further and took part in a Métis Nation of Ontario youth gathering online. In a webinar hosted by the acclaimed Métis beadworker Mitch Case, she learned some of the basics. Using tiny seed beads, craftspeople sew intricate patterns onto materials such as felt, deer hide or moose hide. While Thompson attended virtual events that weekend, she worked on a small floral pattern, and she was soon hooked.

When her first year of medical school classes started that fall at Northern Ontario Medical School University, she began making tiny sketches of the organs she was studying. Then she started beading the designs as a way to help reinforce and memorize the diagrams. This is how she learned the names of blood-vessel systems in the brain, for example, or the anatomy of the eyeball.

After about six months, she posted her finished work on her @birchandbeads Instagram account. Later, she began selling some of her pieces—and stickers of her designs—online. The response was immediate.

“It’s been amazing to see the reception to my work, and to then use that space to talk about Indigenous health care and cultural safety, and what non-Indigenous health practitioners should be doing to provide it,” she says. This means creating and supporting a patient experience where a person feels safe receiving health care in a system that’s often marked by power imbalances, discrimination and racism.

Now in her fourth year of medical school, Thompson is working on a research project investigating how community members react to beadwork in health-care settings, and if med students who are wearing anatomical beadwork art—either clipped onto a lanyard, pinned to their scrubs or glued onto a retractable hospital badge—feel a responsibility to uphold values of equity and sensitivity as they interact with patients.

What does it mean to be an ally?

“The hope is that wearing beadwork in clinical environments makes them ‘visibly identifiable allies’ and, hopefully, less likely to be bystanders to breaches of cultural safety,” she explains. Wearers may be more conscious of their interactions with all patients and staff. She says the beadwork functions as a physical token “that almost says ‘hold me accountable.’”

Thompson has also started expanding the text that accompanies her Instagram posts, leading to larger discussions about colonialism and Western perspectives, whether it’s concerns about the use of animal hides in her work or people commenting “Eeew!” on a post showcasing a beautiful beaded vulva. She’s been invited to do presentations about the current state of the health-care system for Indigenous patients and how beadwork can play a supportive role.

As she learned to bead, Thompson has learned about the importance of your intentions as a craftsperson and maker. It’s about “the kind of place or space you want to be in mentally when you’re beading, and what kind of things you want to be sending into that beadwork, in the time that it takes to create a piece,” she explains. Smaller pins and badges can take one or two hours, but larger medallions or framed pieces can be 10 to 20 hours of work. “And then whoever the beadwork goes to, they’re inheriting and moving forward with those intentions.”

This is one reason Thompson believes it’s OK for non-Indigenous people to respectfully display or wear these Indigenous-made beaded items—it’s a sign of cultural appreciation, not appropriation.

The beadwork is a reminder to the wearer to be supportive, with both their words and actions. “Do the work to make yourself a more accountable ally,” she writes on her website, “so that when Indigenous folks view you with these pieces, you can be a safe space for them.”

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I’m sitting in a plush chair while a woman presses a tiny camera wand against my scalp. On a screen in front of me, I see my pores magnified 200 times. “Your scalp requires a good exfoliation and extraction,” says the woman with the camera, a scalp therapist at a Toronto salon. I spy a bunch of flakes (dandruff) and filmy white coating (product buildup), and find the idea of whisking it all away to be oddly satisfying, like how I feel about pimple-popping or earwax-removal videos. But that’s not the only reason I’m here. I’m here to manage the itching, irritation and flaking that comes with an eczema flareup by getting a scalp facial—this salon’s specialty.

(Related: What’s a Scalp Serum and Do I Need One?)

What are scalp facials?

Scalp facials, which involve a microanalysis of your scalp and a professional cleansing and exfoliation, are one of the buzziest beauty trends on TikTok. The hashtag has more than 30 million views, with a slew of enticing videos that show users how rejuvenating and relaxing a head massage, thorough scrub and other scalp-focused treatments can be.

Videos also show users sharing the benefits of scalp facials, claiming they can foster healthier manes. In response to the growing interest in treating hair issues at the root cause (pun intended), a plethora of specialized scalp products have inundated the market, ranging from soothing serums and exfoliating scrubs to nourishing oils and revitalizing tonics. The global scalp-care market is projected to have a compound annual growth rate of 7 percent by 2030, with the majority of customers who are interested in these products sharing the same concerns I have: dandruff and a dry and itchy scalp.

The scalp facialist at my treatment tells me that my scalp lacks moisture and advises me to increase my water intake, which makes sense. I’ve just taken a long round-trip flight, and air travel’s notorious for sucking every drop of moisture out of your skin. “There’s also some redness, which tells me your pores are slightly inflamed,” the facialist says. In other words, my hair follicles are clogged with oil and dry skin, and are therefore more prone to scalp issues, like irritation. The comment checks out since I have eczema, which often comes with dryness and dandruff.

Why scalp health matters

According to Montreal-based dermatologist Roni Munk, our scalp is a clear marker of our health and well-being. “Scalp conditions like dandruff or excessive dryness may suggest underlying issues such as stress or hormonal imbalances,” he says. A well-maintained scalp promotes good blood circulation, which can reduce stress and boost relaxation. “This is one of the reasons scalp massages are so popular,” says Munk. Another reason is that they help balance sebum, your scalp’s natural lubrication—which is more important than you might think. Munk says low sebum production can lead to a dry, flaky and irritated scalp, while excessive sebum production can clog pores and cause hair thinning.

Matthew Collins, a celebrity hairstylist and global ambassador for Dyson, agrees. “Everything starts with a healthy scalp,” he says. “In my experience, dry scalp problems are most noticeable around the hairline, spanning roughly an inch in all directions, including the nape of the neck.” This, Collins explains, can be caused by beauty product buildup, sweat or even tension from tight hairstyles. He recommends applying a scalp serum to this area to hydrate the skin and calm the inflammation. He also suggests using a scalp massager before showering, which can help remove dry skin and product buildup, just like a scalp facial.

After the microanalysis of my scalp, the therapist starts the treatment. She gives me a neck and scalp massage, then performs galvanic stimulation therapy. This step involves a small tool that’s meant to provide electric stimulation to my scalp. The idea is that low electric currents will make it easier to remove buildup and dead skin cells through the shampoo process that follows.

Next, the therapist places a cap on my head to steam my scalp, then applies a hydrating serum with a brush to massage it in. My scalp immediately feels hydrated and somehow lighter. The therapist brings back the microscopic camera for a before-and-after analysis, and I can see that my scalp looks significantly cleaner. There’s a reduction in flakes and the filmy buildup is gone.

The truth about scalp facials

But here’s the thing: Although Munk agrees that a microscopic analysis can be a valuable tool for identifying scalp woes, he also says the findings should be interpreted only by professionals like dermatologists or trichologists, who have deep knowledge of scalp conditions and can offer the most effective treatment options. Otherwise, it could be a waste of money. (Scalp facials will set you back about $120.)

In the end, Munk was right: The benefits of my scalp facial are short-lived. That light and hydrated feeling lasts just a day or two. Would I do it again? Although it was undeniably relaxing, I’d rather spend my money on an at-home scalp treatment that I can do each week, and take my scalp health into my own hands—and my dermatologist’s.

5 Scalp-Care Product Picks

Sun Bum Scalp and Hair Mist SPF 30
The skin on your scalp is susceptible to sun damage, but (admit it!) it rarely gets proper protection. This mist can be sprayed directly onto your hair and exposed scalp to offer SPF coverage. It’s lightweight and quick-drying, so your hair won’t feel greasy—and will maintain its volume, too.
$21, well.ca

Vegamour GRO Scalp Detoxifying Serum
This weekly treatment is made with plant-based ingredients that work to reduce dandruff symptoms in as few as three days after initial use. The serum’s star ingredient, willowherb, helps remove flaky skin while creating a healthy scalp microbiome, while zinc PCA absorbs excess oil and buildup to keep your mane looking fresh.
$57, sephora.com

Eucerin DermoCapillaire Calming Urea Shampoo
Have a dry and itchy scalp? This mild shampoo, recommended by the National Eczema Society, gently cleanses and moisturizes to help reduce redness and irritation.
$25, lookfantastic.ca

Sephora Collection Silicone Scalp Massager
This curved, millennial-pink massager fits neatly in the palm of your hand to help dislodge product buildup, loosen flakes and better distribute any sort of scalp treatment. Its nubby silicone bristles can be used on wet or dry hair—and feel particularly blissful on the base of your skull.
$16, sephora.com

Briogeo Charcoal + Coconut Oil, Micro-Exfoliating Shampoo (Mini)
Made with a trio of coconut, tea tree and mint oils, this weekly shampoo treatment helps get rid of dandruff while also soothing and moisturizing a dry scalp.
$21, sephora.com

Nexxus Clean & Pure Scalp Scrub
Just like with your skincare routine, an exfoliating scrub is the best way to remove your scalp’s dead skin cells, which can lead to dull, rough and dry skin. This one is made without parabens, dyes or silicone, making it perfect for those who prefer gentler products.
$19, amazon.ca

Aloe Butter Scalp Moisture Cream
This leave-in cream is formulated with a special superstar ingredient: aloe butter. It helps alleviate pesky dry skin symptoms like tightness, itchiness and irritation and will leave your scalp feeling soothed and hydrated all day long.
$15, shoppersdrugmart.com

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This plant-based sauce gets its sustenance from protein-packed lentils, while mushrooms lend a depth of flavor reminiscent of meat. Serve over pasta, such as pappardelle, or, for even more veggies, along with roasted spaghetti squash.

(Related: A Recipe for Bulgur Salad With Roasted Brussels Sprouts, Tangerine and Pomegranate)

Bolognese with Lentils and Mushrooms

4 to 6 servings

Ingredients

• 1 package dried wild mushrooms
• 1 cup boiling water
• 1 onion, quartered
• 1 celery stalk, cut into chunks
• 1 carrot, peeled and cut into chunks
• 1 package cremini mushrooms
• 2 garlic cloves
• 2 Tbsp olive oil
• 1 Tbsp tomato paste
• 1 cup French lentils
• 1 jar tomato purée (passata)
• 1 sprig of thyme
• ½ cup fresh basil
• 4 cups water
• Salt and pepper

Directions

1. Soak the dried mushrooms in the boiling water for at least 5 minutes. Set aside, reserving the soaking liquid.
2.  In a food processor fitted with a steel blade, process the onion, celery, carrot, cremini mushrooms, and garlic into a coarse meal (see Kitchen Tip).
3.  Set a large pot over medium heat and add the oil. Add the processed vegetables, and sauté for 5 minutes or until softened. Stir in the tomato paste, ensuring the vegetables are evenly coated, and cook for one minute. Add the rehydrated mushrooms and their soaking water, along with the lentils, tomato purée, thyme, basil, water, and salt and pepper to taste. Stir, then bring to a boil.
4. Reduce the heat to medium-low, cover partially, and simmer for 30 minutes or until the lentils are tender. Adjust the seasoning to taste and serve. Any leftovers can be stored in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months.

Kitchen Tip: The food processor saves a lot of time when preparing this sauce. Coarsely processing the vegetables also helps them blend right in with the lentils, giving the sauce a uniform texture. This trick works for any bolognese sauce, whether it’s with meat or a vegetarian version.

Excerpted from Everyday Mediterranean by Vanessa Perrone. Copyright © Vanessa Perrone. Photographs by Ariel Tarr. Published by Appetite Books by Random House®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

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