Health News Update: Your Year of Health Renewal: 2025

Mark Smith • December 30, 2024

Hello everyone:

First off, all of us hear wish you a wonderful and healthy New Year’s celebration. And secondly, we wish you and yours a healthy 2025…and if you follow my blogs then you know that inflammation will cause, aggravate, and/or perpetuate all illness or disease. Additionally, you know that according to the literature, the leading risk factor for death and disability is food driven inflammation. Given the fact that at least 60% of the average person’s diet is derived from ultra-processed foods (UPF’s), and that these so called food like things drive inflammation it then becomes easy to see that just eliminating UPF’s is the single most powerful move you can make to securing a future free from illness as well as to speed your recovery from any condition.

You may also be aware, that this conversation is a bit more nuanced than previously thought, so some clarity can be helpful as is provided by this short article:

“UPFs are generally packaged foods that contain ingredients to extend shelf life and improve taste and palatability. It's important because 60%-70% of the US diet, if not more, is made up of UPFs. So, the relationship between UPFs and CVD (cardiovascular disease…the leading cause of death) and other health outcomes is actually very important.

Often, UPFs will include additives, such as preservatives, flavor enhancers, colorants, emulsifiers, and sweeteners, and they tend to have an excess amount of calories, added sugars, added salt, sodium, and saturated fat. The packaging can be high in bisphenols, which have also been linked to some health outcomes.

In comparing the highest quintile vs the lowest quintile [of total UPF intake], we saw that some of the UPFs were associated with significant elevations in risk for CVD (over 20%). These included sugar-sweetened beverages and processed meats. But some UPFs were linked with a lower risk for CVD. These included breakfast cereals, yogurt, some dairy desserts, and whole grains.”

Overall, it seemed that UPFs are actually quite diverse in their association with health. It's not one size fits all. They're not all created equal, and some of these differences matter. Although overall we would recommend that our diets be focused on whole foods, primarily plant based, lots of fruits and vegetables, whole grains, fish, and other whole foods, it seems from this report and the meta-analysis that certain types of UPFs can be incorporated into a healthy diet and don't need to be avoided entirely.”

https://www.medscape.com/viewarticle/ultraprocessed-foods-and-cvd-myths-vs-facts-2024a1000iqn?ecd=wnl_dne1_241018_MSCPEDIT_etid6917809&uac=428598BV&impID=6917809

Bottom Line:

It becomes clear that the overall dietary pattern needs to be from unprocessed or minimally processed (baked, fermented, etc.) whole foods and to avoid added sugars, processed meats, additives, preservatives, plastics, and other chemicals or processing steps. For example, sugary and flavored yogurts may largely lose their health benefits when compared to unsweetened brands. Whole pure and minimally processed grains (e.g. natural granola without added sugars, sweeteners, oils, etc.) can be a component of a healthy plant-based food plan, especially if they are organic and pesticide free. However, if you have blood sugar issues, it is not something you should eat every day.

It is most important to focus at least 90% of our food from a plant-based plate that is home cooked, whole food, unprocessed, as organic as possible and not fried or overly heated. If now and then we have something less than optimal, it should not create such a nutritional stress or debt to significantly matter.

On the other hand, if you are struggling with ANY type of chronic condition, the first thing that is needed is to shift your food plan to a 100% clean plate: organic, unprocessed, whole foods that are mostly vegetables, nuts, seeds, fruits, beans, and whole natural grains (you may benefit from avoiding gluten and dairy as well as reduce meat consumption at least 50%). Once you have improved and stabilized your health, then you can think about a ‘cheat’ every so often.

There are so many resources on this it is hard to know where to begin, and from my experience I can give you a small list of authors that is a great place to start creating a healthy and anti-inflammatory lifestyle:

· Eat For Life: Joel Fuhrman, MD who originated the Nutritarian philosophy

· Food Revolution Network: they have several excellent cookbooks, classes, and other resources.

· Forks Over Knives: magazines, classes, cookbooks

· The Longevity Diet: Valter Longo, PhD

· What to Eat, When: Michael Roizen, MD…when is as important as what we eat!!

It is important to know that you can use these informational sources as a foundation of knowledge that you can tweak to your tastes and needs. I will frequently “Smitherize” most recipes but still keep them whole, unprocessed, plant-based and as natural as possible. For example, a really good sounding recipe may have an ingredient that you do not particularly like, so find a substitute for that: as a vegetarian I will often substitute tofu or tempe or beans or nuts in place of chicken or fish or meat. If you simply go online and search for anti-inflammatory plant-based recipes, you can find some great resources like the Minimalist Baker or Downshiftology (they also have great cookbooks).

WARNING: It is possible to eat a junk plant-based food pattern, such as mac and cheese, buns, cupcakes, chips, pancakes, breads, fake meats of all kinds (highly processed) and more…so be careful…lean on the vegetables, learn many ways to prepare them and reap the rewards of eating the way our Mother Earth has provided for us from the beginning. Think about how this Creation has been fashioned and what was provided to us for our nourishment and re-align with that way of life. Food is so foundational to every aspect of our health that I have never seen a patient fully recover from any chronic health condition without a balanced plant-based whole food approach…no matter how many supplements that are consumed. Food first, please!!!

Take these ideas, think about them, make them your own in your own way, and enjoy a spectacular New Year as you watch your health transformation.

For more information, here is the link to the research upon which the above link was based:

https://www.thelancet.com/journals/lanam/article/PIIS2667-193X(24)00186-8/fulltext

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

By Mark Smith • June 16, 2025

Health News Update: Feeling Blue? Try Plant Based Foods. 6.16.25 Hello again, everyone: If you have read my blogs previously, you know my interest in inflammation and health. Did you know that depression is aggravated, caused, and/or perpetuated with an inflammatory lifestyle…and that you can improve your mood with your food? “Background & aims: There is a large body of evidence which supports the role of inflammation in the pathophysiology of mental health disorders, including depression. Dietary patterns have been shown to modulate the inflammatory state, thus highlighting their potential as a therapeutic tool in disorders with an inflammatory basis. Here we conduct a systematic review and meta-analysis of current literature addressing whether there is a link between the inflammatory potential of a diet and risk of depression or depressive symptoms. Conclusion: These results provide an association between pro-inflammatory diet and risk of depression. Thus, adopting an anti-inflammatory diet may be an effective intervention or preventative means of reducing depression risk and symptoms.” https://pubmed.ncbi.nlm.nih.gov/30502975/ A balanced diet rich in fiber, healthy fats, vitamins and minerals from foods like fruits, vegetables, nuts, seeds and whole grains improves brain chemicals and lowers inflammation, reducing depression and boosting mental health. A healthy diet is also linked to the hippocampus, a part of the brain that helps with mood, memory and learning. People who eat well tend to have a healthier, larger hippocampus. https://www.froedtert.com/stories/impact-nutrition-mental-health Bottom Line: If you are experiencing any mental health or neurologic issues, take a look at your food plan. You may benefit from shifting to an anti-inflammatory whole-foods, plant-based, unprocessed approach to your nutrition. I have seen this approach do wonders for many. If you are taking a prescription medication for depression or anxiety, do not stop any medication without the prescribing physician’s support. Get on a clean diet and see how it goes and as you feel better, you may be able to withdraw from a prescription. You can look at my past blogs for ideas on food plans that lower inflammation or just do a search for anti-inflammatory food plans or the Green Mediterranean diet. Personally, my family is vegan for both personal and planetary reasons. For guidance down that path, look to sources like these. Best wishes to you! https://summit.foodrevolution.org/plants/?uid=11&oid=3&affid=43 https://foodrevolution.org/about/ https://www.forksoverknives.com/wellness/dietary-guidelines-for-americans-poised-for-bold-plant-based-shift/?utm_source=Klaviyo&utm_medium=email&utm_campaign=11.26.2024%20GC&utm_id=01JD6G4RY3NQSDS019QW7973N0&utm_term=READ%20THE%20STORY%20%3E&_kx=QzY5Sjhtij0my_Ph7A8uygWYAUMKyApHv65XTwiLQXU.KCHNEa

Going Green can Save Your Life

By Mark Smith • June 9, 2025

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

Health News Update: Diet and Healthy Aging

By Mark Smith • June 2, 2025

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.

Health News Update: The Obesity Epidemic

By Mark Smith • May 26, 2025

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.

Health News Update: Plant Based Lowers Cancer Risk

By Mark Smith • May 19, 2025

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!

Health News Update: More on Heart Disease and Diet

By Mark Smith • May 12, 2025

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?

By Mark Smith • May 6, 2025

Are Plant-Based Diets Adequate?

Health News Update: Are Plant-Based Diets Adequate?

By Mark Smith • May 5, 2025

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)

Health News Update: Eat Your Beans for Longevity

By Mark Smith • April 28, 2025

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.