How Diverse Your Diet is Truly Matters

Health News Update: More on Aging and Inflammation 6.30.25 Hello again, everyone: The last blog was pretty heavy with science, but to simplify it down to an easy application in our daily life is accomplished by going into a whole-foods, plant-based, largely unprocessed food plan. By measuring blood test markers of inflammation and immune function, they were able to show something interesting: “Conclusion: This study provides evidence that a more healthful PBD (Plant Based Diet) is associated with a more favorable inflammatory profile and that a more unhealthful PBD is associated with the reverse.” https://pubmed.ncbi.nlm.nih.gov/37658860/ But does that prove that eating a healthful PBD will actually increase our healthspan and lifespan as well? While it is now proven that going plant-based, with a whole and unprocessed food plan will significantly lower inflammation, where is the proof that it results in optimal aging and the prevention or delay of age related chronic degenerative illness? I would say the definitive study to prove that has not yet been done. However, it is more than reasonable to conclude from the available data that lowering inflammation, feeding ourselves with food designed for our biology, and eating according to our natural genetically predetermined circadian clocks will advantage us to live better and longer. “Studies have shown that what we eat may be one of the most important lifestyle modifications any one of us can make to significantly increase our healthspan and add quality years of enjoyable life as we age. The Blue Zones are five demographically confirmed, geographically defined areas around the world with the highest percentage of centenarians. These are places where people reach the age of 100 at roughly 10 times greater rates than in the United States as a whole. Interestingly, demographers and researchers found that these populations shared several key lifestyle habits, one of which was a remarkable similarity in their diets. · Greater than 90 percent plant-based diet · Emphasis on a wide variety of seasonal vegetables, fruits and whole grains · Daily consumption of legumes – including beans, chickpeas and lentils – black beans , lentils and white beans, and soybeans · Use meat only sparingly – as a small side or at a special occasion · Avoidance of processed foods and refined sugars · Water is the beverage of choice, with small amounts of tea, coffee or red wine in moderation Bottom Line: “Nutrition as Prevention: These Blue Zones offer us a glimpse into what healthy aging can look like. Staying fit and healthy can help protect against the chronic diseases associated with aging that put us at increased risk for worse outcomes if we are exposed to COVID-19 (or any other virus or illness). And our first step toward healthy aging can be as simple as changing what’s on our plate.” https://www.uvmhealth.org/coronavirus/staying-healthy/life-span-vs-health-span PS: Getting fit and healthy and thus lowering your inflammatory burden can also help you recover from any illness or overcome chronic conditions.

Health News Update: Aging is Driven by Inflammation 6.23.25 Hello again, everyone: Here you will view some links in the scientific literature showing that regardless of age, inflammation drives accelerated aging and the creation of all causes of death and illness…and it much worse when we are older. Do you think it would be a good idea to start to manage your inflammatory burden at a younger age? Abstract: Human aging is characterized by a chronic, low-grade inflammation, and this phenomenon has been termed as "inflammaging." Inflammaging is a highly significant risk factor for both morbidity (illness) and mortality (death) in the elderly people, as most if not all age-related diseases share an inflammatory pathogenesis. https://pubmed.ncbi.nlm.nih.gov/24833586/ Abstract: Aging is the greatest risk factor for the development of chronic diseases such as arthritis, type 2 diabetes, cardiovascular disease, kidney disease, Alzheimer's disease, macular degeneration, frailty, and certain forms of cancers. It is widely regarded that chronic inflammation may be a common link in all these age-related diseases. This raises the question, can one alter the course of aging and potentially slow the development of all chronic diseases by manipulating the mechanisms that cause age-related inflammation? https://pmc.ncbi.nlm.nih.gov/articles/PMC4400872/ It turns out that one of the primary drivers of inflammation is activation of inflammasome biology…a part of the immune system. What activates this inflammasome assemblage? Here is what the authors state: “The NLRP3 inflammasome is especially relevant to aging as it can get activated in response to structurally diverse damage-associated molecular patterns (DAMPs) such as extracellular ATP, excess glucose, ceramides, amyloids, urate and cholesterol crystals, all of which increase with age. Interestingly, reduction of NLRP3-mediated (inflammasome) inflammation prevents age-related insulin-resistance, bone loss, cognitive decline and frailty. NLRP3 (inflammasome formation) is a major driver of age-related inflammation and therefore dietary or pharmacological approaches to lower aberrant inflammasome activation holds promise in reducing multiple chronic diseases of age and may enhance healthspan.” Bottom Line: If you read the last sentence above this one, your next question is are there any dietary choices that can lower inflammasome activation? Well yes there are, and would you guess that it a whole-food, plant-based, unprocessed polyphenol rich diet? Would you also guess that that diet is associated with a better healthspan and lifespan? If so, why wouldn’t you eat that way? If you don’t, you are inviting illness, accelerated aging, a shorter health span, a shorter lifespan and living sicker is no fun. Results : In hierarchical linear regression, foods investigated as polyphenolic modulators of DNA methylation (green tea, oolong tea, turmeric, rosemary, garlic, berries) categorized in the original study as methyl adaptogens showed significant linear associations with epigenetic (environmentally induced) age change (B = -1.21, CI = [-2.80, -0.08]), after controlling for baseline epigenetic age acceleration and weight changes. Although the intervention group lost significantly more weight than the control group, these changes were not associated with epigenetic age changes in the regression model. These findings suggest that consuming foods categorized as methyl adaptogens may reduce markers of epigenetic aging (inflammaging). https://pmc.ncbi.nlm.nih.gov/articles/PMC12074822/ While this was a ‘flexitarian’ dietary approach, what are the primary foods these studies found produced the greatest benefits? If you read the study, you will find it was: “Colorful vegetables and fruit were the most frequently consumed food groups.” If you want more info, you can read ‘Younger You’ by Kara Fitzgerald…an excellent book and she was significantly ahead of the research!!

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 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?