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RFK Jr. Takes on Big Pharma: How Diet Could End the Antidepressant Era

The AHA! Team — Mon, 28 Apr 2025 05:09:23 +0000

Cassie B. via Natural News – In a bold move that could upend the $15 billion antidepressant industry, Robert F. Kennedy Jr. is spotlighting groundbreaking research linking poor diet to mental health disorders like depression and anxiety. Linking poor diets to mental health disorders Robert F. Kennedy Jr. highlights research linking poor diets to mental health disorders, challenging the $15 billion antidepressant industry. Studies show diets high in sugar and saturated fats alter brain chemistry, reducing grey matter and disrupting neurotransmitters tied to depression and anxiety. Kennedy argues that toxic food ingredients fuel mental health crises, while Big Pharma profits from treating the fallout with medications. A growing movement for cleaner food is emerging, with restaurants replacing harmful ingredients in response to consumer demand. Upend a $15 billion antidepressant industry? In a bold move that could upend the $15 billion antidepressant industry, Robert F. Kennedy Jr. is spotlighting groundbreaking research linking poor diet to mental health disorders like depression and anxiety. Drawing on studies from Stanford, Harvard, and other institutions, Kennedy argues that the toxic ingredients in America’s food supply are fueling a mental health crisis—and that Big Pharma is profiting from the fallout. With 40% of U.S. teenagers now struggling with anxiety or depression, Kennedy’s message is resonating: food is medicine, and changing what we eat could be the key to healing. The science behind the connection Recent studies reveal that a poor-quality diet—high in sugar, saturated fats, and ultra-processed foods—can alter brain chemistry and structure, leading to mental health issues. Research from the University of Reading found that unhealthy diets reduce grey matter volume and disrupt neurotransmitter levels in the brain, particularly gamma-aminobutyric acid (GABA) and glutamate. These changes are associated with symptoms of depression and anxiety, including rumination, a hallmark of mental health disorders. We can eat ourselves well! Dr. Piril Hepsomali, a lead researcher on the study, explained, “We can eat ourselves well! Ultimately, we see that people who have an unhealthy diet – high in sugar and saturated fat – have imbalanced excitatory and inhibitory neurotransmission, as well as reduced volume of grey matter in the frontal part of the brain.” Kennedy has been vocal about these findings, telling Fox News, “There are studies coming out of Stanford and Harvard that show a lot of mental illness, including anxiety and depression, are related to food… Food is medicine. By changing your diet, you can lose some of those diagnoses.” Threatening Big Pharma profits The implications of this research are seismic. If diet is a primary driver of mental health issues, the demand for antidepressants—a cornerstone of Big Pharma’s profits—could plummet. Kennedy has criticized the pharmaceutical industry for perpetuating the narrative that mental health problems are solely a matter of brain chemistry, requiring medication. “We are letting down these kids. And there is a moral issue here… it’s a financial issue. Health care costs are going to sink us. And the only way that we’re going to solve it is by changing what we eat,” he said. The stakes are high. In the U.S., 40% of adults are obese, compared to just 5% in Japan, where life expectancy is seven years longer on average. Over 1,000 ingredients banned in Europe are still allowed in America’s food supply, contributing to a toxic diet that Kennedy argues is making people sick—and Big Pharma rich. A growing movement for cleaner food Kennedy’s campaign is already sparking change. Restaurant chains like Steak ’n Shake and Sweetgreen are ditching harmful seed oils in favor of healthier alternatives like beef tallow and avocado oil. Outback Steakhouse is also reportedly reevaluating its ingredients in response to consumer demand for cleaner food. A shift reflects a broader awakening This shift reflects a broader awakening to the connection between diet and mental health. Many people think antidepressants are the solution to depression, but it’s time to shine a spotlight on the significant role diet plays in mental health. RFK Jr.’s crusade against Big Pharma and toxic food is more than a critique—it’s a call to action. By highlighting the link between diet and mental health, he is challenging Americans to rethink their relationship with food and demand accountability from corporations that prioritize profits over public health. As the science continues to mount, it is becoming increasingly clear that the path to better mental health may start on our plates, not in a pill bottle. Sources for this article include: Modernity.news NeuroscienceNews.com NYPost.com Health.Harvard.edu To read the original article, click here

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Are You Hooked on America’s Deadly Diet? Heal Your Body with These Life-Saving Foods

AHA Publisher — Fri, 09 Sep 2022 07:00:59 +0000

Lorie Johnson via CBN News – The pandemic consumed most health news for two years, but underneath it all there’s been a deeper issue – a majority of the fatalities and serious cases involved patients with significant underlying health problems. Medical issues like diabetes, heart disease, and obesity were already a serious health risk for millions of Americans, and the outbreak only made matters worse. Even before COVID, scientists were pointing out that the Standard American Diet (SAD) causes even more deaths than smoking. This diet largely consists of ultra-processed foods loaded with chemicals, added sugars, and industrial oils. A growing number of doctors and other health experts recommend replacing the SAD diet with one that’s full of whole, plant-based foods. Whole foods are ones that are as close to their original state as possible, and plant-based foods, as the name suggests, are those that grew out of the ground. A Grandmother’s Testimony As a young boy, Michael Greger saw how food can be medicine. When doctors couldn’t treat his 65-year-old grandmother’s heart disease, they sent her home to die. However, at that time she started eating a plant-based diet, reversed her heart disease, and lived to the ripe old age of 96! Astounded by what he saw in his grandmother’s life, Michael decided to help others achieve the same results. Now as a physician, Dr. Greger offers free nutrition advice, including hundreds of healthy recipes on his non-profit website, nutritionfacts.org. Dr. Greger points to an increasing number of scientific studies showing a plant-based diet proves to be the healthiest of all diets for people like his grandmother who deal with heart problems. “Not only can heart disease be prevented and arrested with a plant-based diet,” he told CBN News, “It’s the only diet ever proven to reverse heart disease in the majority of patients, opening up arteries without drugs, without surgery.” Every Small Change Can Make a Difference Every 37 seconds someone in America dies from heart disease. Cardiologists like Dr. Deepak Talreja urge their patients to switch to a whole-food, plant-based diet before it’s too late. For some patients, particularly those who’ve been eating processed foods for many years, they’re encouraged to do the best they can. “We try to push people towards as optimal a diet as they can really stick with,” Dr. Talreja told CBN News. In short, he tells them to eat as many plants and as few animals as possible. He also recommends eating foods as close to their natural state as possible. For example, instead of highly processed breakfast cereal, Dr. Talreja recommends whole-grain oatmeal. He says every small change can make a difference. “Some people are very committed and they’ll fall into a program where they do 100 percent the right thing,” he explained, “Some people can’t do that, but if they can do the right thing 70 or 80 percent of the time that moves them closer to where they’re either going to get more committed or at least get some benefits from that diet.” Prevents Other Causes of Death Heart disease is just one of many chronic diseases a plant-based diet has been shown to prevent or reverse. The list includes other leading causes of death including cancer, diabetes, and obesity. Case in point: Loma Linda, California, is the American city with the highest percentage of centenarians per capita. It’s also home to the highest concentration of Seventh Day Adventists, a denomination which advocates a plant-based diet. Dr. Larry Beeson, a researcher at the Loma Linda School of Public Health, analyzed over 50 years of studies done by himself and others. “Adventists have approximately the same proportion of people who die of cancer, heart disease or stroke,” he told CBN News, “But the age that they get diagnosed is much later.” Beeson said within the Seventh Day Adventist community, people follow various plant-based diets, but noted the ones who ate more plants and fewer animal products lived longer, healthier lives in general. Different Plant-Based Diets Here are the four major plant-based diets. 1. Vegan: 100% plant food. No animal products whatsoever 2. Vegetarian: Mostly plants but some eggs and dairy foods 3. Pescatarian: Mostly plants but some eggs, dairy and seafood 4. Flexitarian: Mostly plants but some eggs, dairy, seafood, poultry, and meat For the last 15 years, dietician Julieanna Hever has been teaching people how to switch to a more plant-based diet, which she says can reverse Type 2 Diabetes, high blood pressure, and more. “It reduces obesity and extra weight,” she said. “It reduces medication requirements. I love to say decreasing your medication results are normal. My clients get off their medications.” In her cookbook, The Healthspan Solution, she offers recipes and tips for newcomers to this lifestyle, adding there’s a bit of a learning curve. “I liken it to learning a new language,” she said, “Anything, when you’re transitioning to something major, like the way you’ve eaten your whole life, you just have to learn a few new words, a few new ingredients, tie them together in sentences and paragraphs and some recipes and then if you keep doing it over and over again you become fluent.” Hooked for Life Dr. Greger says if he can get his patients to try a plant-based diet for three weeks, they’re usually hooked for life. “They’re going to sleep so much better, their digestion’s better, their periods {are} less painful, they have more energy,” he said, “In fact, some people say ‘Oh, I felt fine, Doc,’ but then they didn’t realize they had chronic indigestion. They just thought it was normal to feel like this after a meal. But no, you don’t know how good you’re going to feel until you give it a try.” Dr. Greger tells his patients to consume the following plant-based foods each day: 3 Servings of Beans (such as hummus, lentils or tofu) 1 Serving of Berries 3 Servings of Other Fruit 1 Serving of Cruciferous Vegetables (such as broccoli, cauliflower or Brussels sprouts) 2 Servings of Greens (such as kale, romaine or collards) 2 Servings of Other Vegetables (such as mushrooms) 1 Tablespoon of Ground Flaxseed 1 Serving of Nuts 1/4 Teaspoon of Turmeric 3 Servings of Whole Grains (such as 100% whole grain bread, oatmeal or pasta) ***** HEALTHY RECIPES ***** Recipe for Pat Robertson’s Minestrone Soup: Ingredients: 1 can (14.5 oz.) chicken broth, low sodium, NO MSG 1 can (approx. 15 oz.) chickpeas, drained 2 cans (15 oz. each) diced tomatoes 1 can (11-15 oz.) corn, drained 2 large red potatoes (with skins), diced 1 zucchini, diced 1 large onion, diced 3 large stalks celery, diced 1 package (10 oz.) frozen spinach 2 cups chopped kale 2 cups chopped cabbage (outer leaves preferred) Half a 16-oz. package frozen peas 2 tablespoons extra virgin olive oil Worcestershire sauce, sea salt, and pepper to taste Directions: Place all ingredients into a large pot and mix well. Bring soup to a boil, then reduce heat, cover, and simmer for four or five hours, adding a small amount of water as needed. For a hearty meal, serve with your favorite whole-grain bread. Leftover soup can be kept in the refrigerator for up to three days. Use it as a quick heat-and-eat meal or savory first course. • Optional: For extra spice, try one can of regular chopped or diced tomatoes and one can (10 oz.) of diced tomatoes with green chiles Recipe for Butternut Squash, Ginger, Turmeric Soup Courtesy of Elizabeth Lindemann Ingredients: 1 large butternut squash cooked (see notes) 2 tablespoons fresh ginger peeled and chopped 1 onion diced 1 tablespoon coconut oil or olive oil, or butter 2 cups chicken stock/broth or vegetable broth, for vegetarian/vegan 15 oz. canned coconut milk kosher salt to taste black pepper to taste 1 teaspoon ground turmeric roasted squash or pumpkin seeds and fresh cilantro for serving (optional) Directions: In a large pot, sauté the ginger (2 tablespoons) and diced onion in oil (1 tablespoon) over medium heat until softened (about 3 minutes). Add the stock (2 cups), bring to a boil. Add the cooked butternut squash. Stir in the can of coconut milk. Season with salt, pepper, and turmeric (1 teaspoon). Use an immersion blender to blend to a smooth puree (alternatively, you can use a standing blender in batches). Taste and adjust seasonings as needed. Serve topped with roasted seeds and/or fresh cilantro, if desired. Notes: To cook the butternut squash, place it whole in your slow cooker for 3 hours on high or 6 hours on low. Remove, let cool, halve, deseed, and remove flesh from the peel. Or, purchase about 4 ½ cups cubed, raw squash and roast on an oiled pan in your oven at 425 degrees for 25 minutes or until fork-tender. To read the original article click here.

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The “No Weight Gain” Holiday Eating Plan!

AHA Publisher — Thu, 09 Dec 2021 08:00:59 +0000

Dr. Don Colbert – It may seem futile, difficult, or discouraging to eat healthy during the Holiday Season. But take heart, you CAN enjoy a wonderful Holiday Season and delicious foods without weight gain! We have a “No Weight Gain” Holiday Eating Plan for you today. It’s your guide to easy, healthy eating throughout December while still enjoying delicious festive foods. You can do it! Here’s how. The “No Weight Gain” Holiday Eating Plan How can you enjoy festive foods and not gain weight this Holiday Season? Try these 5 simple tactics with Holiday eating: 1. Avoid the All-You-Can-Eat Mentality It’s easy to overeat for 30 or more days between Thanksgiving and New Year’s Day. However, this won’t help your health journey, and may sabotage all the hard work you’ve already done throughout the year. Instead, decide which days you’ll let loose a bit, and then stick with your normal healthy eating plan on the other days. For example, you may decide you want to really enjoy festive foods and gatherings on Thanksgiving, Christmas and New Year’s Day. This accounts for only 3 days or less than 10% of the “season.” On the other days, remain steadfast with healthy eating. Then, enjoy these 3 days without guilt! 2. Avoid Refined Carbs and Stay in the Keto Zone® Believe it or not, it is possible to eat healthy and stay in the Keto Zone® during the Holiday Season. How? First, follow our first tip and eat as normal except for a few festive days (if you’d like). Then, try swapping out some of the typically sugar-laden holiday foods with Keto healthy versions. For example, try our: Dr. Colbert’s Keto Coffee with Keto Zone® MCT Oil Powder – Caramel Spiced Keto Hot Chocolate Peppermint Mocha Delicious Holiday Appetizers Smart Holiday Foods Swaps Healthy Keto Zone Eating at Holiday Parties and Restaurants Bring keto dishes to parties so you know you’ll always have something to enjoy. Lastly, use our next tip to get right back on track when you do stray! 3. Use Smart Tools to Get Back & Stay in Ketosis: Intermittent Fasting, Instant Ketones and Anti-Bloat Smoothie We all know it’s easy to fall into unhealthy eating every once in a while. Perhaps, you’ll splurge at a spur-of-the-moment holiday party or get together. It’s okay, we have a plan to get right back on track! When this happens, do not wallow in unhealthy eating day after day simply because you fell off the wagon. Instead, make the next day count and get back to healthy eating with these tools: Intermittent Fasting: You can feel healthy and lean in no time with intermittent fasting. The easiest method is to stop eating at 7:00pm every night, and resume at 11:00 am every morning. During the morning before 11:00, you can have non-carb drinks such as Dr. Colbert’s Keto Coffee with Keto Zone® MCT Oil Powder – Caramel. Intermittent fasting offers many health benefits, encourages healthy weight changes, and promotes ongoing healthy eating (1). Instant Ketones: If you fall out of ketosis, you can get back into it quicker than you might think. While reducing carbs, add Keto Zone® Instant Exogenous Ketones Powder. These exogenous ketones will help your body begin to use ketones as energy again, help you avoid the keto flu, and promote satiety. Ketones are a great tool to stay healthy during the Holiday Season. Anti-Bloat Smoothie: You can also use our Keto Zone Anti-Bloat Smoothie (add Keto Zone® Instant Exogenous Ketones Powder for even better results!) to help rid your body of excess fluid retention, while flooding it with nourishing ingredients. This mental shift from overeating to healthy foods can really help you get back on track. Then, once on track, start back with daily healthy eating using the Keto Zone Diet Book. It’s your one-stop-shop for a healthy, Keto Zone lifestyle! 4. Stay Social and Active It’s much easier to feel unhealthy, sulk, and go down the spiral of weight gain if you keep to yourself. Instead, stay active and social, as much as possible, in winter months. For example, maintain an exercise program by enlisting a friend or an accountability partner. It’s also much easier to stick to healthy eating when others are doing so as well during the Holidays. Find a friend who values healthy eating, too. Enlist others to encourage positive, healthy habits! 5. Keep Track of Holiday Eating & Don’t Quit! Another great tool for successful Keto Zone eaters is a food journal during Holiday eating. Why? A food journal helps you acknowledge what you’re eating and how it affects you, rather than losing track. You can use a pen and paper and write down your intake. Or try a food diary App. For even better results, become familiar with the carbohydrate values of foods and keep tabs of total carbohydrates per day as you go. There’s nothing magic about food diaries, but they do promote healthy weights and compliance to eating plans. In fact, food diaries have shown significant results in fat loss in those who keep a diary versus those who don’t (2). In addition, monitoring your weight is helpful, especially through the Holidays. Some studies have also found that daily weighing, just through the Holidays, helps those looking to stay on track (3). On the other hand, many people feel like it’s time to relax and sort of “quit” on the year in terms of healthy eating. They choose to wait until the New Year to tackle goals again. If you can manage, decide instead to get a jump start on the year and eat healthy now! Quitting on healthy habits will only serve as a set back once the New Year starts again. Want more encouragement for healthy Keto Zone eating? Check out these Tips to Stay on Track with Keto Zone from real Keto dieters! Why Do Some Adults Experience Weight Gain During the Holidays? Unfortunately, holiday weight gain is a reality for many adults. In fact, most studies show a gain of 1-5 pounds, with a lesser amount among young people, such as those who are college-aged, and more among adults who are already overweight (4, 5). Why do adults gain weight? And why do overweight adults experience this most? There are many reasons. They may include: Carbohydrate-rich sugary foods are even worse when your body is overweight, and your cells are insulin resistant. For many overweight adults, sweets are a downward spiral of fat storage and insulin resistance. More sweets equal more fat storage, more fat storage equals more insulin resistance, which equals even more fat storage when you eat sweets. See how this could be especially problematic during the Holidays? Of course, Keto Zone removes the sugar. Our bodies fight for homeostasis. When you make changes to an overweight body, unless drastic such as Keto Zone, it will fight to resist weight loss and maintain its mass. In fact, studies show that even if you’ve worked hard all year and achieved some weight loss, various neuroendocrine, metabolic, and behavioral mechanisms are set in motion to counteract it (6, 7). Unless, you’ve used a method that completely changes the way your body produces energy and metabolizes food, as with Keto Zone. Frustration can easily set in when you don’t see results. If overweight, and barely seeing the scale move, it can be especially tough to stick to a plan during the Holidays, when seemingly everyone else can eat what they want. Thankfully, the Keto Zone lifestyle produces results effectively and efficiently. The holiday season is hallmarked by food traditions. It can be especially tough for anyone who grew up with traditions and celebrations that center on eating. Foods are certainly a great part of celebrations, but you can take steps to take the focus off eating and increase activities together. Bottom Line It’s a wonderful time of year, full of wonderful foods. With the Keto Zone, you don’t have to miss out! In fact, you can enjoy delicious keto foods, Holidays feasts, and wonderful times with family and friends. Stay on track through the end of this year with our “No Weight Gain” Holiday Plan! To read the original article click here.

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Can a Calculator Predict Your Risk of Dementia?

AHA Publisher — Mon, 19 Jul 2021 07:00:40 +0000

Ottawa Hospital via Newswise – Canadian researchers at The Ottawa Hospital, the University of Ottawa, the Bruyère Research Institute and ICES have built and validated an online calculator that empowers individuals 55 and over to better understand the health of their brain and how they can reduce their risk of being diagnosed with dementia in the next five years. Their process was published today in the Journal of Epidemiology and Community Health, and the calculator is available at projectbiglife.ca. Dementia is an umbrella term for loss of memory and other thinking abilities severe enough to interfere with daily life. Every year, 76,000 new cases of dementia are diagnosed in Canada, a number expected to increase as the population ages. There is no cure or treatment for dementia. However, about a third of dementia may be preventable through lifestyle factors like physical activity, healthy eating, reducing alcohol and tobacco use, and managing conditions like diabetes and high blood pressure. The researchers based the dementia calculator on survey data from over 75,000 Ontarians. “What sets this dementia risk calculator apart is that you don’t need to visit a doctor for any tests,” said Dr. Stacey Fisher, the lead author of the study who performed the research largely in Ottawa while she was a PhD student supervised by Dr. Doug Manuel and Dr. Peter Tanuseputro at The Ottawa Hospital. “People already have all the information they need to complete the calculator in the comfort of their home.” Dr. Fisher is currently a postdoctoral fellow at the University of Toronto and Public Health Ontario. Factors in the Dementia Population Risk Tool (DemPoRT) include: Age Smoking status and lifetime exposure Alcohol consumption Physical activity Stress Diet Sense of belonging Ethnicity Immigration status Socioeconomic status of the neighbourhood Education Activities where assistance is needed Marital status Number of languages spoken Health conditions The calculator can be used by individuals to assess their dementia risk and help them modify their lifestyle. The researchers also have a goal for policy makers to use this algorithm to do the same thing for the general population. Through this research, the team has developed the first predictive tool designed to predict dementia at a population level. It can predict the number of new cases in the community, identify higher-risk populations, inform dementia prevention strategies, and will be used to support Canada’s national dementia strategy. By using regularly collected health data and surveys, population health experts have all the information they need to use the algorithm. “This tool will give people who fill it out clues to what they can do to reduce their personal risk of dementia,” said Dr. Peter Tanuseputro, senior author of the study, and scientist at The Ottawa Hospital, investigator at the Bruyère Research Institute, adjunct scientist at ICES and assistant professor at the University of Ottawa. “The COVID-19 pandemic has also made it clear that sociodemographic variables like ethnicity and neighbourhood play a major role in our health. It was important to include those variables in the tool so policy makers can understand how different populations are impacted by dementia, and help ensure that any prevention strategies are equitable.” The dementia calculator will be added to a list of existing calculators on Project Big Life that help Canadians estimate their own life expectancy based on habits and lifestyle choices. The calculator was based on data from the Statistics Canada Canadian Community Health Surveys housed at ICES. Currently designed for use in Canada, it can be adapted for any of the 100 countries around the world that collect health survey data.

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New Brain-Training App Helps People to Change Eating Habits and Lose Weight

AHA Publisher — Wed, 02 Jun 2021 07:00:54 +0000

University of Exeter via News-Medical – Using a brain-training app helps people eat less junk food and lose weight, new research suggests. The Food Trainer (FoodT app) trains people to tap on images of healthy foods – but to stop when they see unhealthy snacks, creating an association between these foods and stopping. The new study, by the universities of Exeter and Helsinki, found that playing the game about once a day for a month led to an average one-point reduction of junk food consumption on an eight-point scale (the scale ranges from four or more items per day, to one or zero items per month). Overall, people who used the app more also reported larger changes in their food intake. About half of the study’s 1,234 participants followed the recommendation and played the game at least 10 times. Across all participants, an average weight loss of half a kilogram (just over a pound) and a small increase in healthy food eaten was seen. “As an example, someone who ate each junk food two to four times a week reduced this to once a week after using the app regularly for a month,” said Professor Natalia Lawrence, of the University of Exeter. “Overall, the findings are really encouraging. The app is free and it only takes about four minutes per day – so it’s something people realistically can do – and our results suggest it is effective. “There’s some evidence that the benefits were stronger for people who were more overweight. “We would expect to see this, because the app targets mechanisms that lead people to become overweight, such as the strong urges to approach and consume tempting junk foods.” “For anyone with unhealthy eating habits – perhaps developed during lockdown – FoodT might be helpful.” Dr Matthias Aulbach, University of Helsinki The study used FoodT usage data, and the app also periodically asks questions about how often users eat certain foods, along with other information such as their age and weight. The findings suggest that using the app regularly was linked with bigger changes in eating habits. “If you’re trying to teach the brain something new, it’s a good idea to space out the learning over multiple sessions,” said Dr Aulbach. “It may be helpful to do the training in different contexts – not just at home but at work and elsewhere, so the associations you learn don’t just relate to one location. “From our results it seems important that you do the training regularly and don’t just stop. So keep it interesting and relevant for yourself so you won’t get bored with it: personalize the app as far as possible and pick the foods that you find really hard to resist.” The researchers stress that their findings should be interpreted cautiously, because there was no control (comparison) group and other factors (such as the possibility that people who did more training were also separately more motivated to lose weight) could play a part in the results. Leaving a review on Google Play, one app user wrote: “Really useful. Seems to work on different levels whether it’s the green/red circle association of stop/go which psychologically makes you more aware, I’m not sure – but my cravings have reduced dramatically and I no longer eat in the evening mindlessly.” Development of the app was made possible by donations to a crowdfunding campaign, and app users who consent for their data to be used – anonymously – have enabled this research and app improvements to be made. To read the original article click here.

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Eat to Beat Disease: How to Eat for Optimal Health

AHA Publisher — Fri, 12 Mar 2021 08:00:04 +0000

Dr. Josh Axe, DC, DMN, CNS – It’s no secret that what you eat has immense effect on your health, and it turns out you can actually eat to beat disease. No one know this better than Dr. William Li, MD, author of the book “Eat to Beat Disease: The New Science of How Your Body Can Health Itself.” Li has been featured on numerous media outlets, and he’s also the author of over 100 scientific publications, including research published in the New England Journal of Medicine and the Lancet. He’s also served on faculty at Harvard Medical School and has spent decades practicing medicine. I was lucky enough to talk with Dr. Li on my podcast, where he shared insights on how to combat cancer and other diseases through diet by activating the body’s five health defense systems. Here are his insights on how to eat to beat disease. The Study of Food One of the biggest breakthroughs for Dr. Li during his career was the realization that while the practice of medicine is vital and life-changing, a lot of his formal training focused on treating diseases and little on prevention. “When I went to medical school, I was really taught about health for maybe a few courses, and then everything else was about disease and what we should do to stamp it out, treat it, cut it burn it, give chemotherapy or antibiotics. That’s really how I entered the world of medical practice,” he says. “It is really just waiting for the horse to come out of the barn, which is illness, and then throwing the kitchen sink, ideally, smartly at it. “… I started to realize after many years of practice that the science was advancing so rapidly for treating disease and yet it didn’t seem like it was being applied to actually preventing disease, and you know prevention is really the mirror image of treatment.” Li realized that you can’t really use drugs as a prevention method so in order to focus on disease prevention, he shifted his attention to food. That led him to start researching the effects of food on health in the same manner medical researchers studied drugs, utilizing the same tools and methods to understand just how powerful food can be — and how to eat to beat disease. “I grew up uh eating traditional Asian cuisines and Mediterranean cuisines, whole foods freshly cooked not too much, designed to be really tasty. So I always felt that food was something that sustained me and sustained my well-being,” says Li. “… As an adult on my own eating in the cafeteria or hospital food, traveling around and going to restaurants, I started to realize we’ve actually lost touch with what our own history and cultures actually have given us, which is something pretty elemental that speaks to the body.” The focus for many today is on dieting, which can cause its own issues. Most diets are strict and exclusionary, and that can make them difficult for people to follow and sustain. “I just felt like there’s got to be a better way to do this, and what I discovered is when it comes to food and health, in fact it’s not just about the food — it’s about how our body responds to what we put inside it,” Li says. “You have to understand first before you choose any diet and any food combination how your body responds to keeping your health intact.” What Li found working for more than 30 years with Dr. Judah Folkman, a pioneer in the medical field, is that health is critically dependent on circulation. When circulation is excessive, it can feed diseases like cancer, while lack of circulation can cut off oxygen and nutrients to tissues so they die off — which in turn can promote disease. “Lab research has shown when a cancer that doesn’t have a blood supply suddenly gets one, that tiny little tumor can grow 16,000 times in only a couple of weeks. That’s enough to kill somebody. That’s led to the development of more than 18 medicines that cancer doctors use to cut off the blood supply to cancers,” Li says. “Using the same tools to discover medicines that can interfere to cut off a blood supply to starve a cancer, I’ve actually been able to test food, and when you test food in those systems, you can test them head-to-head, side-by-side, you wind up seeing that green tea, soy, lavender, citrus fruits, broccoli — they can stand up right next to cancer drugs.” The 5 Health Defense Systems The body is designed to protect health, while environmental factors all around are trying to get in. “Think of our body as a fortress. If you remember a medieval castle, you got the moat, you got the tall, sloping walls, you’ve got the little slits in the walls where people could shoot arrows out, you’ve got the little tiger traps, little holes with spikes in middle it, you got the winding staircases — all these things. A fortress is designed to protect itself from invaders,” says Li. “That is exactly our body except that rather than stone structures or spears, it’s actually biology.” There are five main health defense systems, according to Li: Blood or circulation/angiogenesis — The body grows blood vessels that feed every cell in the body. Stem cells in bone marrow — Help us heal from the inside out and regenerate our organs as we age or when we’re injured. Microbiome — This is the healthy gut bacteria, and humans have almost 40 trillion gut bacteria. “You know how a pregnant mom says, ‘I’m eating for two?’ We’re eating for 40 trillion, and that’s leading to a whole new insight into what we eat and how it impacts our gut defense,” says Li. DNA — Our DNA is hardwired to protect us against the assaults from the environment. Immune system — “It is more powerful than we ever thought because we now know that even an elderly person in their 80s, their immune system is so powerful that it can not only help resist infection, but it can help resist cancer as well.” “These five health defense systems are at play all the time, and when we sit down to eat something we are either building up and fortifying and boosting these defense systems or we’re taking it down and destroying it, ” says Li. “Everybody who thinks about food and health according to the traditional ways that have been everywhere for the last few decades, it’s about what program should I get into and what things should I cut out and what do I need to eat every single day. Here’s the news flash, which is good news: There’s no one size fits all. It’s about our individual preference, what our bodies seek, what we enjoy — and by the way, the enjoyment’s really important because if you can pick something that’s healthy that you enjoy, then you are already ahead of the game.” How to Eat to Beat Disease In “Eat to Beat Disease,” Dr. Li touches on 200 foods that can help boost immunity and activate the health defense systems. Here are some of the top foods to eat to beat disease: 1. Soy “There’s a belief out there that soy is actually dangerous for your health because it can cause breast cancer, and we believe this because there’s a plant estrogen in soy that we know is there, and we know that some types of human breast cancers can be activated by human estrogen. However, if you look at soy plant estrogen vs. human estrogen, they don’t look anything alike, and it turns out the science shows us that plant estrogens actually counter the effects of human estrogens so they actually block human estrogens almost like a drug does,” says Li. “There’s a study of 500 women who already have breast cancer, and it was studied that those women with breast cancer who actually ate more soy had better survival — they had about a 30 percent reduced risk of dying from breast cancer — and those who ate more soy were able to decrease the risk of having the cancer come back.” A note is to be wary of highly processed foods, including in soy products. A lot of soy milk is overly processed and contains unnecessary and sometimes harmful additives. That’s why I’m a proponent of natto, a fermented soy. It’s also why I’m in favor of fresh foods instead of buying juiced foods. Eating blueberries or an apple vs. buying blueberry juice or apple juice — it’s better to eat the whole, fresh fruit that hasn’t been processed or had any unhealthy ingredients added. Flaxseeds have a similar compound as soy that can protect against disease, along with lavender, vitex, clary sage. They can actually balance estrogen. 2. Tomatoes “There’s a lot of people out there saying tomatoes are harmful because they’re related to the nightshade plant,” says Li. “In fact, tomatoes don’t have any of the poisons of nightshade, and in fact there is a really important natural chemical called lycopene which is present in tomato. “Lycopene in tomato has been studied. There’s a study of 35,000 men, and they looked at their intake of tomatoes, cooked tomatoes, and found that those men who ate two to three servings of cooked tomatoes actually had up to a 30 percent lowered risk of developing prostate cancer. “In those men who did develop prostate cancer, the more tomatoes they ate, the less aggressive their prostate cancer because lycopene is anti-andorgenic, which means it cuts off the blood supply feeding cancers. It starves cancer in this really remarkable way.” 3. Green Tea Drink two-plus cups of green tea a day. It floods the system with natural bioactive chemicals that come from the tea plant that can actually cut off the blood supply to tumors, actually even kill cancer stem cells. It also protects blood vessels. 4. Tree Nuts Pistachios, almonds, cashews, macadamias and walnuts are some of the best options. “A major study of over 700 people from the American Society of Clinical Oncology showed that people who ate a couple handfuls of walnuts a day, about 15, a week actually had up to a 50 percent reduction in death if they had stage 3 colon cancer, and if they had their cancer successfully treated, it also markedly decreased the risk fo their cancer coming back,” shares Li. “A couple handfuls of nuts as a snack is a really great way to reduce your risk of cancer. “It turns out nuts not only have healthy omega-3 fatty acids that can cut off the blood supply feeding cancer cells, but they also have insoluble fiber. They’re a great source of fiber. “This insoluble fiber feeds our microbiome and activates our immune system. It lowers inflammation, which lowers cancer risk.” What Does Dr. Li Eat to Beat Disease? First and foremost, Dr. Li stresses “there’s no single food you need to eat all the time. It’s eating diversity, mostly plant-based foods, minimal processing like ultra-processed foods and cutting down on your meat also reduces your risk of cancer as well.” Instead, he says to focus on dietary patterns, such as the Mediterranean dietand traditional Asian diets. In addition, he likes to focus on plant-based foods and tries to build his meals around a vegetable. So what does Dr. Li typically eat to beat disease each day? Breakfast “When I wake up in the morning, the first thing I do is reach for either green tea or coffee,” Li says. “Coffee contains caffeic acid, chlorogenic acid, all these natural bioactives that are amazingly healthy for you. They increase your telomeres, which slows down cellular aging. They’re anti-androgenic so they cut off the blood supply feeding cancers, and they make our blood vessels actually healthier. Many lower the risk of dementia. “… I’ll have tea or coffee every day. Every day...

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How Toxic Skincare Can Mess Up Your Mental Health

AHA Publisher — Fri, 11 Dec 2020 08:00:47 +0000

Dr. Caroline Leaf – The world of healthy eating can be confusing and overwhelming at times. It can also be toxic and can set us up for a host of mental and physical health issues if we are not careful. In this podcast (episode #235) and blog, I speak with nutritional therapy practitioner and certified personal trainer Noelle Tarrabout how diet culture is dangerous and how to combat the negative effects, how to build sustainable weight loss and fitness habits, how to begin healing orthorexia and body dysmorphia, why we should use clean beauty and skincare products, and more! As Noelle points out, many people hide unhealthy behaviors like extreme dieting and over-exercising by placing them under the guise of “being healthy”. We cannot just change what we do; we also need to change our THINKING. If you hate what you are doing and it is making you feel sick and unhappy, then it is not healthy. In fact, if we don’t focus on our physical AND mental health when we are talking about food, weight and body image, then we are missing a big part of the picture, and our overall wellbeing will suffer as a result! Unfortunately, the wellness industry is, in large part, dominated by modern diet culture. This culture is characterized by the pervasive, dangerous belief in our society that it is better to be smaller and thinner. It tells us that our value or worth is in our weight, shape or clothing size, or our ability to control what we look like. It assumes that food and appearance have moral value, making people feel like they are good or bad people depending on what they eat and how they look. Indeed, most fitness advertisements are completely focused on weight loss. We have forgotten what exercise is really about: optimal MENTAL and physical health, not what you look like or how much you weigh! We need to understand that true health or loving your body is not a destination. You will not reach it at the end of a series of tasks. Your problems will still be there when you reach your ideal size or look if you haven’t changed your thinking. Indeed, you don’t always need to love your body and obsess over it, because your life is not just about your body! We need to normalize change, both in how we feel and how we look. As Noelle notes, it is very normal for our weight to fluctuate over time. A changing body is a “normal” body, because we are always changing, especially as women. We can be healthy at a variety of weights! We also need to understand that when we are dieting all the time and eating low calories, we are also eating low nutrients. We are essentially setting ourselves up for nutrient deficiency, and our body and mind will start to act funky! The food that we eat and the exercise we do will either set us up for success in every area of our life or failure.When we chase after something that we think we should do or an image we think we should look like, our health will take a turn for the worse. We shouldn’t live our life pursuing fleeting social images of “ideal” bodies—it is not worth it! Unfortunately, modern diet culture has not only led to a rise in body dysmorphia (obsessing over flaws in our appearance/body), but also increasing rates of orthorexia in our society. Orthorexia is a classified eating disorder that involves and unhealthy obsession with healthy eating and dieting. Someone who is struggling with orthorexia is completely consumed with monitoring what they eat and how much they eat. The first step in healing orthorexia is getting to the root of your behavior. Why do you do what you do? What are the intentions behind your choices and actions? What drives your obsession with healthy eating and weight? How can you undo the damaging diet culture beliefs that dominate your thinking? If you don’t change the way you see yourself, your worth and food, you will not achieve long-term, sustainable healing. You need to learn how to take your focus off the scale and mirror and back onto what is going to serve YOU, physically, mentally and emotionally. But, as Noelle points out, health is not just about what we put into our body, but also what we put onto our body, especially when it comes to our hormonal health. Many skincare, cleaning and beauty products have chemicals that act as hormone disrupters, which can impact both our mental and physical health. Indeed, research has shown that some of these chemicals can stay in our blood stream for up to a month! This is why Noelle is a part of the company Beauty Counter, which focuses on clean and healthy beauty, bath and skincare products that make you feel good on the outside and inside. To read the original article click here. For more articles from Dr. Leaf click here.

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How to Stay Active and Eat Healthy During Coronavirus Pandemic

AHA Publisher — Sun, 29 Mar 2020 07:00:19 +0000

University of Nevada, Las Vegas (UNLV) via Newswise – As local, state, and federal public health officials continue to urge social distancing as the best way to stay safe from the coronavirus pandemic, Americans across the country are hunkering down in their homes and finding ways to adjust to the new, albeit temporary, restrictions on daily life. One in five U.S. residents have been ordered to stay at home, with the most stringent directives coming from California… and New York State… Nevadans were asked to stay indoors, and venture out only for essential services such as trips to the grocery store. Exercising at your neighborhood gym or community pool is also prohibited. As movement – quite literally – is grinding to a halt, and the lines at grocery stores continue to remain long, we sat down with two experts in UNLV’s School of Integrated Sciences to offer suggestions on how to remain physically active and continue to add nutritious foods to your diet. Samantha Coogan, director of the Didactic Program in Nutrition at Dietetics at UNLV, said it’s still possible to fix our plates to the USDA MyPlate standard, even if the stock at the local grocery store isn’t as healthy as it usually is. John Mercer, professor and acting chair of Kinesiology and Nutrition Sciences, said it’s still possible to add movement to your daily life, even if your car is parked in the garage. Q: As public health officials continue to urge social distancing, and as people decide to stay at home, what are some easy ways that people can eat healthy meals at home? Answer (Samantha Coogan): Given what’s available in the food supply, you should still be able to fill 1/4 of your plate with a protein source (remember, plant-based proteins, such as quinoa, work here too), 1/4 of the plate from whole grains, and the rest with vegetables and little bit of fruit (frozen or canned work for each). Don’t forget about nuts, nut butters, seeds, and legumes, too! They’re shelf-stable – if stored properly – and provide protein, unsaturated fats, and some electrolytes. You can easily add these to oatmeal, salads, other grain dishes like rice, amaranth or quinoa, or even smoothies. One practice is to batch make your dishes and recipes, and then freeze them in order to reduce food waste. Many recipes are more difficult to cut into smaller portions, so sometimes batch cooking is a more practical option – plus, you’ve done most of the work up front and can reheat meals as the week progresses. You can also try freezing certain foods until you’ll need them, such as breads, buns, and rolls. The last thing you want is for your food to go to waste. As a backup, I would also suggest stocking up on some protein shakes, especially if meat supplies start to run low. It’s an easy way to add a little protein to your diet! Q: How important is it to incorporate healthy foods into your diet in a time like this? How do healthy diets contribute to your overall health? Answer (Samantha Coogan): Incorporating healthy foods into your diet during a quarantine scenario is probably more important than at any other time due to the drastic shift in our day-to-day activities. By being mandated to remain home, most of us will likely burn far fewer calories than we normally do simply by reducing our usual physical activity. You no longer have that walk from your car to the office, or those errands to run on Saturday morning and afternoon. Being isolated can also be lonely, and keeping up with a healthful diet is one way to combat signs and symptoms of depression. There is a huge connection between physical and emotional well-being, and when you feel good in one regard, it’s much easier to feel good in the other. Q: What are some ways to incorporate variety into your meals, especially if you’re having difficulty finding a variety of foods at the grocery store? Answer (Samantha Coogan): Safety is of utmost importance, so I’d recommend frozen and/or canned fruits and vegetables. Frozen fruit and vegetables are close to fresh varieties because they are required to be blanched or ‘shocked’ in boiling water for at least two minutes prior to freezing in order to preserve as many nutrients as possible. With canned fruits and vegetables, be sure to rinse them thoroughly to remove any excess sugar and sodium used during the canning and preservation process, and whenever you can, choose canned fruit in water rather than syrup. If you purchase fresh fruits and vegetables, please be sure to wash them thoroughly. I’d also recommend freezing hard-boiled eggs. Additionally, I’d try incorporating egg alternatives, such as egg beaters or other liquid and powdered eggs. After purchasing meat, poultry or dairy, try freezing it right away and then thaw as you need it. Additionally, try not to overcrowd any one area of your fridge or freezer – too much food in that space can cause for your foods to warm up and sit at unsafe temperatures. Try to ensure you have some airflow between your food items. Q: How important is it to remain physically active at this time? How can I start a new workout routine, or maintain my current levels of exercise when my local gym is closed? Answer (John Mercer): Regular exercise is a good way to manage and lower stress levels, and keeping up with a workout routine might be even more important now to eliminate some of the mental stress you may be feeling. It’s also important for us to make sure our immune systems are active and healthy in a time like this, and exercise is a big part of that. If you’re just getting started with exercise – in a normal situation – we would recommend that you surround yourself with those who share the same value. But we’re not supposed to be around other people right now. I’d recommend following Twitter, Instagram and Facebook accounts of people who regularly exercise; surround your social media with people who live that active lifestyle. Join a Facebook group or page, and engage with others on the kinds of workouts that they’re doing. As president of the Las Vegas Triathlon Club, we’re trying to keep our members engaged in regular physical activity even though upcoming races and events have been cancelled. It’s a challenging time, because sometimes having a race marked on your calendar is a motivator to get out and train. But right now, we have to recalibrate and re-think the motivation for exercise. We’re asking members to add, for instance, a running time or their mileage if they’ve gone on a run, or what they’re doing in terms of strength training. These are little pieces of motivation that will hopefully encourage our members to hop on that stationery bike, or to do a little bit of yoga in the living room. Q: What are some alternatives to a trip to the gym? Answer (John Mercer): Get outside! Go on a hike, a walk, or a run. Enjoy the local trails. It’s a fantastic time to be out in the Nevada desert, but be sure to practice safe social spacing. I always say that the best exercise is one that a person can do regularly and consistently. And being consistent is attainable if you find a workout program that you enjoy. If you enjoy walking, get out for a walk. If you’re not walking now, it’s a great way to start getting active. If you enjoy biking, jump on a bike – indoors or out. You could pull up a YouTube video of a yoga routine. With a lot of children being home from school, this is also a great time to introduce them to regular exercise. Find 30 minutes in the day to set aside for exercise. Obstacle courses are great, as are jumping jacks and pushups. Running around the cul-de-sac outside your home can also be fun. Make a game out of it! Answer (Samantha Coogan): Home workouts will become our new norm for a little while. Check out YouTube or Prime Video for body weight exercises, such as air squats, pushups, planks/side planks, or even dance, yoga and Pilates videos. Meditation and relaxation techniques are especially important in a time like this. Consider ordering resistance bands, foam rollers, ab wheels, or any other at-home equipment you could use to incorporate with body weight movements. This could be a really good time to change up your exercise regimen and try something totally new! To read the original article click here.

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Leading With Flavor Encourages Healthy Eating

AHA Publisher — Fri, 11 Oct 2019 07:00:00 +0000

Stanford University via EurekAlert – In the past, researchers and policy makers alike figured the best way to encourage people to eat better was to help them figure out which foods were better for them by providing nutrition information like calorie counts, but research has shown that method isn’t all that effective. An alternative approach is to label unhealthy foods as such, but that only goes so far. Eating well isn’t always easy, and the reality is simply telling people which foods to avoid doesn’t do much to get them to eat better. What does work, Stanford psychologists now argue, is highlighting how tasty nutritious food can be. Evocative labels such as “twisted citrus glazed carrots” and “ultimate chargrilled asparagus” can get people to choose and consume more vegetables than they otherwise would – as long as the food is prepared flavorfully. “This is radically different from our current cultural approach to healthy eating which, by focusing on health to the neglect of taste, inadvertently instills the mindset that healthy eating is tasteless and depriving,” said Alia Crum, an assistant professor of psychology and the senior author on the new paper. “And yet in retrospect it’s like, of course, why haven’t we been focusing on making healthy foods more delicious and indulgent all along?” The Dining Hall Experiment In the past, researchers and policy makers alike figured the best way to encourage people to eat better was to help them figure out which foods were better for them by providing nutrition information like calorie counts, but research has shown that method isn’t all that effective. An alternative approach is to label unhealthy foods as such, but that only goes so far. “Most strategies to date have focused on getting people to avoid unhealthy foods, in the hope that the promise of health motivates them to eat better,” said Bradley Turnwald, a postdoctoral fellow in Crum’s Mind and Body Lab and the paper’s first author. “The problem is, that doesn’t actually motivate most people to approach healthy foods.” About three years ago, Crum, Turnwald and Danielle Boles, a graduate student in Crum’s lab, partnered with Stanford Residential & Dining Enterprises to try out a new approach. Culling adjectives from language popular restaurants used to describe less healthy foods, they came up with a system for naming vegetables that focused on the flavors in vegetable dishes along with words that created the expectation of a positive eating experience – hence “twisted citrus glazed carrots.” That study, published in 2017, showed that decadent-sounding labels could get people to eat vegetables more often than they would if the vegetables had neutral or health-focused names. First Stanford, Then the Country The new study, published Oct. 2 in Psychological Science, replicates and extends those findings. Over a period of three months, Crum, Turnwald and colleagues repeated their experiment at five additional university dining halls around the country. In collaboration with the Menus of Change University Research Collaborative (MCURC) – a nationwide network of 57 colleges and universities pioneering research to improve healthy and sustainable eating – the team tracked nearly 140,000 decisions about 71 vegetable dishes that had been labeled with taste-focused, health-focused or neutral names. Those names mattered. Diners chose to put vegetables on their plates 29 percent more often when they had taste-focused versus health-focused names and 14 percent more often when they had taste-focused versus neutral names. Diners also ate 39 percent more vegetables by weight, according to measurements of what diners served themselves versus how much ended up in compost. The team discovered two key caveats. First, giving vegetables taste-focused names only worked when those dishes were credibly tasty. At one school where diners thought the vegetable dishes in general weren’t as tasty, labeling them using tasty descriptors had little impact. A Healthy and Indulgent Mindset Second, careful word choice matters. Taste-focused labeling works, Crum said, because it increases the expectation of a positive taste experience. In particular, references to ingredients such as “garlic” or “ginger,” preparation methods such as “roasted,” and words that highlight experience such as “sizzlin'” or “tavern style” help convey the dish is not only tasty but also indulgent, comforting or nostalgic. For example, “twisted citrus glazed carrots” works because it highlights the flavor and the positive experience, while “absolutely awesome zucchini” fails because it is too vague. “This taste-forward approach isn’t a trick,” Crum said. “It’s about leveraging the fundamental insight that our experiences with vegetables and other healthy foods are not objective or fixed but can transformed by changing how they are prepared and how they are described.” Changing the Culture of Healthy Eating The new study is part of a broader project to make healthy foods more crave-worthy and less like something we tolerate because they’re good for us. That effort also includes Stanford SPARQ’s “Edgy Veggies” toolkit, a step-by step guide for how to implement taste-focused labeling that draws on Crum and Turnwald’s studies. In the long run, Crum, Turnwald and colleagues believe, the combination of research and tools that enable real-world change could have a broad impact on eating habits. “College students have among the lowest vegetable intake rates of all age groups,” Turnwald said. “Students are learning to make food decisions for the first time in the midst of new stresses, environments and food options. It’s a critical window for establishing positive relationships with healthy eating.” “This research has transformed how we label foods in the dining halls” said Eric Montell, executive director of R&DE Stanford Dining and co-director of the MCURC. “We started using the toolkit at Stanford and replicated it within the MCURC. Now there is a great opportunity for university dining programs and other food services across the country to use the scientifically supported toolkit to help advocate for the delicious aspects of healthy foods.” “Beyond college campuses, this research sends a strong signal that it’s time to rethink many existing strategies for shifting mindsets about health,” said Lori Melichar, senior director at the Robert Wood Johnson Foundation, the nation’s largest philanthropy dedicated solely to health, and a supporter of the study. “We’re excited to see how this emerging area of exploration supports our efforts to work alongside others to build a national Culture of Health.” To read the original article click here.

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