Health News Update: Feeling Blue? Try Plant Based Foods.

Going Green can Save Your Life 6.9.25 Hello again, everyone: As simple as it seems, the further we get away from consuming a whole-foods plant-based diet, the sicker our society becomes. Could it be that we are not living a lifestyle that is compatible with our biologic makeup? You might wonder why I keep on this topic, and it is because inflammation will cause, aggravate and/or perpetuate virtually all health problems that I see daily. Here is some interesting research showing how food patterns can drive inflammation or lower it: “Low-grade chronic inflammation is an underlying pathophysiological mechanism linking risk factors and/or metabolic disorders to increased risk of chronic degenerative disease. A meat-based pattern, as the Western type of diet, is positively linked to higher levels of some important biomarkers of inflammation, such as C-reactive protein (CRP), interleukin-6 and fibrinogen. Conversely, a Mediterranean-like eating behavior is associated with lower degree of these biomarkers thus suggesting an anti-inflammatory action of its main food components. Attention was focused on the findings from the MOLI-SANI study: this is a large prospective cohort study that recruited 24,325 men and women from the general population of the Molise Region, a Southern Italian area, with the aim of investigating genetic and environmental risk/protection factors for cardiovascular and tumor disease. For the first time, the MOLI-SANI study carefully investigated the Mediterranean diet as an environmental determinant of both platelet and white blood cell counts, starting from the hypothesis that a diet rich in healthy compounds could favorably influence the production and/or the clearance of these two cellular biomarkers of low-grade inflammation. Additionally, evidence from this large Italian cohort showed that a Mediterranean-like diet was closely associated with relatively lower values of glucose, lipids, CRP, blood pressure and 10-year cardiovascular risk, while the consumption of healthy foods with high rather than low content in antioxidant vitamins and phytochemicals was associated with lower blood pressure and CRP plasma levels at least in men.” https://www.researchgate.net/publication/267102242_Mediterranean_Diet_and_sub-clinical_chronic_inflammation_the_MOLI-SANI_Study Bottom Line: In clinical practice experience, I have not seen chronic health problems optimally improve without a dietary approach that lowers inflammation, provides nutrient dense but lower calorie foods, and focuses on whole, unprocessed foods. Whether it is chronic neck or back pain, or migraines, or fatigue, or digestive issues, or whatever may be bothering you, a clean diet is essential to maximal recovery, healthy aging, and prevention of chronic illness. The best food plan, so far, is a Green Mediterranean type of plan with reduced animal-based foods. Here is a good link to help you get started. https://www.health.com/green-mediterranean-diet-7095181

Hello everyone: Here is some good news about diet, aging, and the connection to planetary health. In this study, the researchers compared 8 different dietary patterns and defined healthy aging as living to at least 70 without having 11 major chronic diseases and without any impairment cognitively, physically, or mentally/emotionally. Here is what they found: “Diets rich in plant-based foods and moderate amounts of animal-based foods may enhance healthy aging, a new longitudinal cohort study revealed. “Interestingly, all the healthy diets we studied were linked not only to overall healthy aging but also to its individual domains, including cognitive, physical, and mental health,” she noted. “A novel finding was the association between the planetary health diet and healthy aging,” she added. “This diet, which minimizes animal products and emphasizes fruits, vegetables, whole grains, and healthy fats, emerged as one of the leading dietary patterns associated with healthy aging. This is particularly interesting because it suggests that we can eat a diet that benefits both human health and environmental sustainability.” https://www.medscape.com/viewarticle/this-diet-leads-healthy-aging-2025a10006wv?ecd=WNL_trdalrt_pos1_250326_etid7321488&uac=428598BV&impID=7321488 https://www.nature.com/articles/s41591-025-03570-5 “In analyses of specific foods, higher intakes of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy products were linked to greater odds of healthy aging. In contrast, higher intakes of trans fats, sodium, sugary beverages, and red or processed meats (or both) showed inverse associations with healthy aging. In addition, when comparing the highest with the lowest quintile, higher UPF (Ultra-Processed Foods) consumption was associated with 32% lower odds of healthy aging, as well as lower odds of reaching the age of 70 years and maintaining intact cognitive function, physical function, and mental health, and living free of chronic diseases.” “The healthy diets we examined share common principles, such as being rich in vegetables, fruits, whole grains, and healthy fats,” she added. “Adherence is the most important thing when it comes to any current diet, and this needs to be coupled with physical exercise to maintain the best possible quality of life as we age.” Bottom Line: Slowly the data from multiple studies is beginning to offer us a clearer picture of what is the optimal dietary pattern for healthy aging and disease prevention. Going into an unprocessed, plant-based, whole-foods high quality dietary pattern is worth every minute of time that you spend because of the major short- and long-term benefits. Every single biological process in our body requires nutrients, and the best source is a superior quality primarily plant-based anti-inflammatory food plan. For more info and resources to help make the shift to plant-based, check out my blog: https://www.richmondchironeuro.com/health-news-update-new-dietary-guidelines-prioritize-plants-over-meat For more information on this type of diet, do a search for these key words: green mediterranean diet.

Hello everyone: Yes, you read it correctly…another epidemic. I would argue that it has become a pandemic due to these facts: “The study revealed significant regional disparities in the prevalence of overweight and obesity. The most dramatic increases have occurred in Oceania, North Africa, and the Middle East, where more than 60% of men and over 70% of women are obese. In the United States, the leader among industrialized nations, the obesity rate stands at 42% for men and 46% for women. If current trends persist, global adult obesity rates will rise from 43.4% in 2021 to 57.4% for men and from 46.7% to 60.3% for women by 2050.” Obesity Surpassing Overweight : The study predicts that by 2050, the number of overweight children and adolescents will stabilize, primarily because many will transition to obesity. Among boys aged 5-14 years, obesity is expected to surpass the overweight status. The authors highlighted that younger generations are gaining weight more rapidly and developing obesity earlier than previous generations. This trend raises concerns regarding early onset complications, including type 2 diabetes, hypertension, cardiovascular disease, and various cancers. The author of the paper described this obesity epidemic as “a profound tragedy and a monumental societal failure.” It seems that we cannot wait for our government or public health authorities to fix this…we need to take this on. https://www.medscape.com/viewarticle/global-obesity-crisis-worsening-experts-warn-urgency-2025a10006gx?ecd=WNL_trdalrt_pos1_250323_etid7314080&uac=428598BV&impID=7314080 Bottom Line: This is an epidemic that can be fought in the kitchen and the playground. This is what would help anyone: avoid ultra-processed foods, avoid drive-thru, avoid sugar, avoid processed grains and processed anything, and instead consume a plant-based, largely unprocessed (stick with home cooking at least 90% of the time), high quality food plan. Try making a rule: every hour of screen time means an hour of physical play and optimally outdoors. Avoid frying foods and avoid plastics as they contain endocrine disrupting chemicals associated with obesity and hormonal changes. Embrace and support your circadian rhythms and get into early time restricted feeding (eTRF) which just means having some type of breakfast within 2 hours of waking, and then a great lunch so that you consume 80% of your total daily caloric intake before 2 pm. and make dinner the lightest meal of the day and early so that you consume all of your daily calories within10 hours. For example: breakfast at 8 and dinner at 6. The eTRF eating pattern has shown the best results in clinical trials for health promotion as it aligns with our natural circadian rhythms, is immune balancing and very anti-inflammatory.

Hello everyone: More good news about going plant-based. In case you did not know this, being overweight or obese is the second leading risk factor / cause of cancer behind smoking and alcohol is the third leading risk factor / cause. This paper shows how consuming a predominantly plant-based food plan can lower your risk. “Key Takeaways: · Higher adherence to the Mediterranean diet was associated with a 6% lower risk of obesity-related cancer over 15 years. · Risks for colorectal, liver, and kidney cancers were significantly reduced in people with medium or high adherence to the top-ranked diet. · Obesity-related cancer risk reduction was even greater among current and former smokers. But as detailed in JAMA Network Open , high adherence was linked with up to a 48% lower risk of site-specific obesity-related cancers: Colorectal cancer: HR 0.92 (95% CI 0.85-0.99) Hepatocellular carcinoma: HR 0.52 (95% CI 0.33-0.83) Kidney cancer: HR 0.67 (95% CI 0.55-0.82) Medium adherence to the diet was also associated with significantly lower risks for colorectal, kidney, and liver cancers, along with a lower risk of esophageal cancer (HR 0.66, 95% CI 0.48-0.93). "According to the International Agency for Research on Cancer, excess body weight is convincingly linked to a heightened cancer risk at 13 anatomic sites, including cancers of the endometrium, esophagus, kidney, pancreas, liver, and breast, among others," Aguilera-Buenosvinos' group noted. Currently, about 43% of the global adult population and over 70% of U.S. adults have overweight or obesity.” https://www.medpagetoday.com/hematologyoncology/othercancers/114365?xid=nl_mpt_DHE_2025-03-01&mh=6a74d5b5ed34b39a279370a1493d7925&zdee=gAAAAABm4udUZqN7RIPDWm3Rn17NV0aBHPlDB41BQTxrbhxtpFjG928oea9qJCAo2vxCSF00cYGzXMisepMHOWdJvNbUg2KWP0qx6X-QthJmkzOrOAEPKCg%3D&utm_source=Sailthru&utm_medium=email&utm_campaign=Weekly%20Review%202025-03-01&utm_term=NL_DHE_Weekly_Active Bottom Line: For many reasons, including if there is a history of cancer in your family, adopting a plant-based whole food unprocessed approach to nutrition continues to lead the way towards health promotion and prevention. Not only does it lower inflammation and promote optimal and healthy aging, but you will also look and feel better. As you make the move into plants, your taste buds will slowly go back to being delighted with the tastes and textures of a more natural diet and you will wonder how you ever ate any other way. If you want to optimize your health, this is where you should start. PS: Research shows that most of us eat the same 12 to 15 foods day in and day out. Diversity of food choices is essential to get all of the nutrients we need, so change it up at least every week…add a new vegetable, fruit, nut, seed, mushroom or bean!

Hello again: Because there is such good information on this topic, I felt it urgent enough to share once again with new data for you to consider: “Cardiovascular disease remains the leading cause of death globally and here in the United States. Diet has a major impact on the pathogenesis of atherosclerosis and subsequent cardiovascular morbidity and mortality. An unhealthy diet is the most significant potential behavioral and modifiable risk factor for ischemic heart disease. Despite these established facts, dietary interventions are far less frequent than pharmaceutical and procedural interventions in the management of cardiovascular disease. The beneficial effects of a plant-based diet on cardiovascular morbidity and mortality have been demonstrated in a number of recent clinical studies. Plant-based diets can lower all-cause mortality and lower the risk of ischemic heart disease with reduced IHD-related mortality. It can also optimize blood pressure, glycemic and lipid control, and thus reduce the need for mediations.” https://pmc.ncbi.nlm.nih.gov/articles/PMC9963093/ Bottom Line: 

Are Plant-Based Diets Adequate?

Hello everyone: Have you wondered if there is any benefit from going plant-based? Yes, there is and here is some information to assist your choices: “Vegetarian, including vegan, dietary patterns were associated with reduced risk for CVD (cardiovascular disease) incidence and CVD mortality (death) compared to non-vegetarian diets. (Consider the sobering fact that CVD is the number one cause of death worldwide.) Vegan dietary patterns were associated with reductions in CVD risk factors including blood pressure low-density lipoprotein cholesterol (the ‘bad’ cholesterol) and body mass index compared to non-vegetarian dietary patterns, as well as c-reactive protein concentrations (a measure of inflammation!!) in a novel meta-analysis.” Conclusion: Practitioners can consider recommending vegetarian dietary patterns to reduce cardiometabolic risk factors and risk of CVD incidence and mortality. https://pubmed.ncbi.nlm.nih.gov/39430429/ Bottom Line: Here is another good reason to upgrade your food plan. It is certainly worth your while to move towards a Flexitarian type of food plan to protect your health, your future, and help you overcome any current health issues. Flexitarian is what the Mediterranean diet looks like, which I covered in a previous blog. Overall, the data is shifting so strongly to this model that even our USDA has commented that their recommendations are going plant-based due to the overwhelming science supporting its benefits. This approach significantly benefits the environment as well as our health is not separate at all from our planetary health…there is a good reason that our planet is called “Mother Earth” and we should take good care to respect and nourish our planet so that we can be good stewards and healthy as well. One strong step in that direction is to lower our animal-based foods by at least 50% as the research reveals that it will help both human and planetary health significantly. Do some research and see what you find. My bet is that you find this type of food plan is the optimal one, which means lower inflammation and feeling better with a safer future for one and all. The Traditional Mediterranean Diet has been characterized by: 1. Plentiful fruits, vegetables, legumes, grains. 2. Olive oil as the principal fat. 3. Lean red meat consumed only a few times per month or in very small portions. 4. Low to moderate daily consumption of dairy products. 5. Poultry, fish and eggs consumed a couple of times per week; and 6. Moderate consumption of wine. (Low or none is actually best)

Hello again everyone: As you know, I keep promoting a healthy unprocessed whole food plant-based dietary pattern to reduce inflammation and optimize health and longevity. I did not know that beans were so essential till I read this paper!  Conclusions : The FHILL (Food Habits In Later Life) longitudinal study shows that a higher legume intake is the most protective dietary predictor of survival amongst the elderly, regardless of their ethnicity. The significance of legumes persisted even after controlling for age at enrolment (in 5-year intervals), gender, and smoking. Legumes have been associated with long-lived food cultures such as the Japanese (soy, tofu, natto, miso), the Swedes (brown beans, peas), and the Mediterranean people (lentils, chickpeas, white beans). https://apjcn.nhri.org.tw/server/APJCN/13/2/217.pdf Bottom Line : For a little more information, consider consuming legumes daily, and it does not take that much to make a difference. Even as little as several tablespoons per day is enough to make a difference. Perhaps it is the vegetable protein, or the resistant starch, or the fiber and gut microbiome effects that cause such a boost in health, but whatever it is, just eat some beans every day. There a quite a few to choose from: Mung beans, chickpeas, lentils, black beans, adzuki beans, red beans, white beans, butter beans, Lupini beans and more…lots of different tastes and textures to add to your plate! One reason that people do not eat beans is due to fear of flatulence! Studies show that this does not affect most of us, and for those that it does the effect will diminish and go away after several weeks of consistently consuming them. So, eat your beans within the context of a great Mediterranean plan! The Traditional Mediterranean Diet has been characterized by: 1. Plentiful fruits, vegetables, legumes, grains. 2. Olive oil as the principal fat. 3. Lean red meat consumed only a few times per month or in very small portions. 4. Low to moderate daily consumption of dairy products. 5. Poultry, fish and eggs consumed a couple of times per week; and 6. Moderate consumption of wine. (Low or none is actually best) PS: As more modern data becomes available, you might see # 3,4, & 5 get smaller as the advantages of vegetarian protein sources are proving superior for longevity and chronic illness and inflammation benefits.