mêáååáéäéë=çñ=eé~äíü= with Dr. T. Colin Campbell
This lecture will cover the following topics 1. Benefits of a Healthy Lifestyle 2. Principle #1 3. Principle #2 4. Principle #3 5. Principle #4 6. Principle #5 7. Principle #6 8. Principle #7 9. Principle #8 2
The Benefits of healthy Lifestyle 3
The Benefits of healthy Lifestyle Live longer Look and feel younger Have more energy Lose weight Lower blood cholesterol Prevent, even reverse, heart disease Lower risk of prostate, breast, and other cancers Decrease need for pharmaceuticals Keep bones strong Avoid impotence Avoid stroke Prevent kidney stones Keep babies from getting T1 diabetes Alleviate constipation Preserve eyesight in later years Lower blood pressure Prevent and treat diabetes Avoid Alzheimer s Avoid surgery Beat arthritis And more 4
How Do We Use the Evidence We Have? 8 principles of nutritional health condense a broad base of evidence to help us: Conduct science Treat the sick Feed ourselves Think about health Perceive the world 5
Principle #1 Nutrition represents the combined activities of countless food substances The whole is greater than the sum of its parts Nutrition = the combined activities of countless food substances 6
In Just One Meal Menu Spinach with ginger Whole-grain ravioli shells stuffed with butternut squash and spices, topped with some walnut tomato sauce Now consider how all these things work together! 7
Nutrient Content of Spinach 8
Principle #2 Vitamin supplements are not a panacea for good health Short-term effects may be beneficial for deficiency, but long-term health cannot be supported No evidence to support long-term supplement use 9
Principle #2 A Multi-Billion Dollar Industry Popular diets promote sickness Supplements become a side business 1990s beta-carotene research diminished supplement popularity beta-carotene-containing diets shown to reduce risk for chronic diseases (e.g., lung cancer) when beta-carotene was consumed in supplement form, the same good effects were not observed beta-carotene supplements increased rates for lung cancer further research on other nutrients and diseases confirms these findings Nutrient supplements don t work and may be harmful 10
Principle #3 There are virtually no nutrients in animal-based foods that are not better provided by plants 11
Principle #3 What About Vitamins D and B12? Vitamin D Not really a vitamin A hormone produced by our bodies during exposure to sunshine Added to milk, but that is not our natural means of obtaining it Vitamin B12 Produced by microorganisms Plants can also take up B12 if grown in B12-rich soil (today, plants are not reliable sources of B12) 12
Principle #3 Animal vs. Plant- Based Foods: Other Differences Nuts and seeds are high in fat and protein, but more healthful than animal-based foods Our bodies produce all the cholesterol we need Consuming dietary cholesterol (only present in animal-based foods) is not necessary 13
Principle #4 Genes do not determine disease on their own. Genes function when activated or expressed Nutrition plays a critical role in expression 14
Principle #4 The Limitations of Genetic Research 15
Principle #4 The LimitaCons of GeneCc Research Identifying and intercepting genes seems reasonable because: Every biological event originates from gene activity Without genes, there is no life But: Many genes influence disease, not single genes Migrant studies reveal genetic influence to be mild compared to environment and diet Gene activity can be controlled by diet Plant-based foods tend to keep mischievous genes under control 16
Principle #4 The Bottom Line for Disease? It s not genes; it s nutrition 17
Principle #5 Nutrition can substantially control the adverse effects of noxious chemicals. 18
Principle #5 Nutrition Trumps Chemical Carcinogens We should limit exposure to noxious agents Nutrition can control the noxious agents we cannot avoid Even among heavy cigarette smokers regularly exposed to multiple chemical carcinogens a plant-based diet reduces risk for lung cancer. 19
Principle #6 The nutrition that prevents disease in its early stages (before diagnosis) can also halt or reverse disease in its later stages (after diagnosis). 20
Principle #6 Evolution of Scientific Thought The hypothesis that heart disease could be prevented by diet was initially rejected Scientific view gradually shifted to accept that prevention was possible But it could not be reversed once present or could it? Now we have evidence that a plant-based diet can reverse conditions related to heart disease, diabetes, and others even in late stages 21
Principle #7 Nutrition that is truly beneficial for one chronic disease will support health across the board. A plant-based diet influences a large variety of diseases These diseases share a common biochemistry Nutrition acts through biochemistry to affect these diseases 22
Principle #8 Good nutrition creates health at all levels of our existence, and all parts are interconnected. Research gives us insight into how things work But we can t just focus on details 23
Principle #8 Interconnection Goes Beyond Nutrition Our dietary choices affect more than biology: Our ability to be physically active Our mental and emotional health Our social connections The state of the environment Political and economic considerations How will we choose to live and interact with each other? 24