HOW YOU CAN LIVE LONGER, FEEL BETTER AND REDUCE YOUR RISK

OF CANCER, HEART ATTACKS, OBESITY, DEMENTIA, DIABETES,

AUTOIMMUNE DISEASES, OSTEOPOROSIS, KIDNEY STONES AND EYE

DISEASES SIMPLY BY CHANGING YOUR DIET.

Many people worry about taking on a vegan diet, not only because they feel their choice of food will be limited, but also due to worries about their health deteriorating. From an early age, many of us are told we need to consume plenty of meat, eggs and dairy so that we get plenty of protein and calcium in our diet. However, recent research has shown that animal proteins can actually lead to many types of cancer, heart disease, kidney stones, osteoporosis, diabetes and dementia. Further evidence of how healthy a plant-based diet is, comes from looking at those who are currently on this diet. Some societies and small villages with the longest lived people, boast people who can often live over 100, some even over 140 years old. One such village is in Southern Ecuador called Vikabamba where the average person lives to 110. These people live on vegetables, nuts and fruit and have almost no animal products or pre-packaged foods. The Abkhasians also regularly live to over 100; many to 140-167. These people live in the mountains of Southern Russia and have a diet that consists of 90% plant-based foods. They are often referred to as ‘the longevity capital of the world’. In comparison, those of us in the Western world often succumb to a number of debilitating diseases, often far too early in life. Further research into nutrition and how it affects these diseases can help us to understand how we have the power to stop them. Cancer We’ve spent over thirty years fighting cancer and still the chances of getting this devastating disease are very high. If you’re a woman, the chances of you getting

cancer are 38% and if you’re a man, the odds are 47%. Although there is some talk of eating a healthy diet in order to combat this disease, the effects of how nutrition relate to this disease has seldom been looked into. Fortunately, Dr Campbell, PhD, has carried out extensive research in this area and the results can be found in one of his best-selling books, The China Study. Dr Campbell, PhD, grew up on a dairy farm and like most, he believed a diet with plenty of meat, dairy and eggs was necessary for a well-balanced healthy diet. This belief continued into his later years when he went onto become one of America’s leading Biochemists who specialised in nutrition and it’s effects on long-term health. Soon enough, he went onto promote animal protein as Cornell University paid him to undertake a study into animal nutrition for malnourished children in the Philippines. However, once he was there, Dr Campbell noticed a worrying trend among the wealthier children of the Philippines where there was a high prevalence of lung cancer. After further research, it became apparent that the more animal proteins the children ate, the more likely they were to get lung cancer. Intrigued by these findings, Dr Campbell then went onto direct The China Study where more extensive research would be carried out to determine the relationship between nutrition and cancer. This project, which took place over a twenty year period, was funded by Cornell University, Oxford University and The Chinese Academy of Preventative Medicine. In his book, Dr Campbell explains that while many people eat meat with the aim of getting enough protein in their diet, there is evidence that this could actually be dangerous to our health. Different proteins all have

different qualities according to how well they provide amino acids to replace the body proteins. In fact, there are eight amino acids which are provided by food which the body can’t make. The food which would provide all of these amino acids perfectly is human flesh but, fortunately, this isn’t an option! Therefore the next best thing is animal flesh. Due to the amount of amino acids in meat, it is considered a ‘high quality’ protein and because fruit and vegetables have less amino acids in them individually, they are considered a ‘low quality’ protein. We can, however, get all of our eight amino acids by eating a wide range of fruit and vegetables. Although the protein provided by fruit and vegetables is less efficient and a slow and steady synthesis, this appears to be the healthier option for the body. This is due to the fact that animal protein has been proven to promote the growth of carcinogens once the protein level has exceeded 10%. When plant protein was placed with carcinogens, however, this didn’t promote their growth at all. Carcinogens are basically ‘seeds’ of cancer which come from chemicals and agents such as aflatoxin (which is produced by mouldy peanuts or corn), DDT (a deadly pesticide), nitrates (used to preserve and add colour and flavour to meats such as hot dogs and bacon), artificial sweeteners and the red dye number two. When an enzyme (such as a protein) is then consumed, it metabolises the carcinogen which then makes it dangerous. This then goes onto attack the DNA. Often, the DNA is repaired and there isn’t a problem, but, sometimes the DNA divides into daughter cells before the body has had a chance to repair it. These daughter cells then take on the form of what was the damaged DNA and continue to divide, thereby producing more and more damaged cells thereafter.

Further evidence of animal proteins leading to cancer, were found when Dr Campbell reviewed a study which took place back in the 1970s. The Premier of China, Chai Enlai, was dying of cancer and initiated a nationwide study to gain a better understanding of this disease. For the study, researchers analysed the health of about 880 million individuals (96% of the population) in 2,400 Chinese countries. The study found that the more affluent areas of China where people could afford more meat and dairy products, were most affected by a range of cancers, diabetes and heart disease. Another reason those who eat a plant-based diet have fewer instances of cancer is due to some vitamins which are common to all vegetables. These are antioxidants. Antioxidants actually make up the colours in fruit and vegetables. These vitamins have proven to be very effective at fighting off free radicals which are produced by the sun’s rays, pollutants and an improperly balanced diet. Free radicals cause tissues to become rigid and reduce their functions. This can then lead to cataracts, hardened arteries, cancers, arthritis and emphysema. Obesity For another part of The China Study, the diet and weight statistics for adults in America and China weighing 65kgs, was researched further. It was found that while the average American weighing this much, consumed about 1,989 calories a day, the average Chinese man consumed about 2,641 calories a day. Yet, when it came to body fat, Americans had 34-38% of their calories stored as body fat in comparison to 14.5% for the Chinese. Taking into account that a lot of Chinese

people can be more physically active than the average American, the weights of the least active Chinese men were compared with the average American and even then, the Chinese averaged at having 20% less body fat than Americans. The only difference that could be seen between the two was their diet. The average Chinese person consumes three times as much dietary fibre (found only in plant-based foods) as the average American. Also when it the amount of animal protein consumed was compared between the two countries, 0.8% of the average Chinese person’s calorie intake consisted of animal protein while it was 10-11% for the average American. Further research carried out for the Pritkin Centre Study, backs up the study comparing Chinese and American diets. Here 4,500 patients were put on a three week program where they were asked to consume a mostly plant-based diet and have plenty of exercise. After those three weeks, the average amount lost was 5.5% of total body weight. Further studies also found that people lost as much as 16lbs over twelve weeks and 24 lbs over a year. As well as being plant-based, these diets also included minimal sugar and low-fat foods. Meat, as has been mentioned previously, is considered a ‘high quality’ protein because of the amount of amino acids in it. However, when it comes to weight, this isn’t necessarily a good thing. Research has shown that a diet high in protein and fat tends to lead to the fat being stored on the body whereas a diet low in protein and high in fat tends to result in the extra calories being used as body heat.

Heart Disease And Heart Attacks Heart disease.is caused by a greasy layer of proteins including fats building up in the arteries. This builds up over a long period of time to create a kind of plaque lining the inner walls of the coronary arteries. As this builds up, it restricts the blood flow to the heart. However, as this happens over a long period of time the body usually forms collaterals so that the blood can still flow despite the blocked arteries. This can often result in angina and chest pains which is really uncomfortable but not as serious as a heart attack. A heart attack is also caused by the accumulation of the plaque but the circumstances around it are quite different. As this plaque it accumulates, a layer of cells, known as ‘the cap’ builds up to separate the plaque from the blood flow. Sometimes with time, this cap can erode which causes a rupture. This is when the plaque will then mix with the blood and cause a clot to form at the site of the rupture. Eventually, the clot can grow and block the entire artery. As this has happened so quickly, there is no time for the body to form collaterals for the blood flow to develop. The blood flow will then quickly reduce so the muscles then don’t get the oxygen they require and they start to die, including the heart. As you can imagine, this is a terrible way to die and is responsible for around 146,000 deaths in the UK every year. Dr Lester Morrison of Los Angeles started a study in 1946 to assess the relationship between diet and heart disease. He asked 100 people who had survived heart attacks to take part in his study. 50 people were asked to continue with their normal diet and the other 50 were asked to try his experimental diet. For the experimental

diet, foods which were prohibited were animal fats, cream soups, pork, fatty meats, whole milk, cream, butter, egg yolks, bread and desserts made with whole milk, egg yolks or butter. After eight years, 12 of the 50 who continued with their normal diet were still alive whereas 28 of the 50 who had consumed the experimental diet were still alive. After 12 years, all of the people who had continued with their normal diet had passed away whereas 19 of the control group were still alive. Those on the control group were still permitted to eat meat but in small quantities and as long as it was very lean. Diabetes In the past fifty years, since the population has increased the amount of animal protein and fats it consumes, type two diabetes has more than tripled. There are two types of diabetes a person can get and these are appropriately named type one and type two. Type one usually affects people from when they’re very young or adolescents; it’s where the body can no longer produce insulin as the insulin producing cells within the pancreas have been completely destroyed. Type two occurs mostly in people aged over forty and it’s where the body can produce insulin but it doesn’t do the job properly. Despite the orders from the insulin of where to dispatch the blood sugar, the body doesn’t register it and blood sugar is therefore, not metabolised properly. Insulin is produced in the pancreas with the role of helping the blood sugar (glucose) from foods to get around the body and into the cells. Some of this blood sugar is converted for short-term use and some is stored for long-term use (fat).

There is strong evidence that supports the theory that dairy is responsible for type one diabetes. The theory is that if a baby is fed formula milk instead of breast, sometimes the dairy from the formula will not be fully digested. As this happens, fragments of the original protein will stay in the intestine and are then absorbed into the bloodstream. The immune system will then see these fragments as foreign objects and attack them. However, some of these cells look the same as the cells in the pancreas which are responsible for making insulin. The immune system then loses the ability to distinguish between the pancreatic cells and the proteins and attacks both, making the pancreas unable to produce insulin. This theory is backed up by a study which took place in 1991, where the dairy consumption of children aged 0-14 in twelve countries was compared with the number of prevalence of diabetes. The study showed that the higher the consumption of dairy, the higher the occurrence of diabetes. In Finland, where the most dairy was consumed, the prevalence of diabetes was thirty six times higher than in Japan, where the least dairy was consumed. In Iowa, a study of 36,000 women was carried out in order to research the causes of diabetes further. While all women were free of diabetes at the start of the study, after six years 1,100 had developed type two diabetes. The study found that the women least likely to develop this disease were those who consumed a diet high in whole grains and fibre (only found in plant-based foods).

James Anderson MD, was one of the most prominent scientists to study the issue of diet and diabetes. He undertook research in 1986 where he studied fifty patients with type one and two diabetes. He placed the patients on the diet recommended by the American Diabetes Association for one week and then his experimental diet for three weeks. Dr Anderson’s diet consisted of mostly plant-based foods with one or two small cuts of meat a day. When the study was completed, he then measured the participant’s blood sugar levels, cholesterol levels, weight and medical requirements. The group with type one diabetes had been able to reduce their need of prescribed insulin by 40% and their blood sugar levels had improved dramatically. Of the group with type two diabetes, 24 out of 25 of the patients had improved so drastically, that they were able to stop their medication within a couple of weeks. Multiple Sclerosis Although there is evidence that MS can be caused by genes and environmental factors, there is also evidence that diet can also play a part. MS, like diabetes, is an auto-immune disease which is caused by the immune system attacking the good cells within our body. The immune system produces B-cells and the more specialised T-cells in order to fight any foreign proteins or cells which could attack the body (antigens). In order to do this, they mimic or mould themselves to look the same as the cell or protein that they are attacking. Autoimmune diseases occur when some foreign cells or proteins look too much like the good cells within our bodies and the T-cells can’t

differentiate between the two and, therefore, end up attacking both the antigens and the cells we need in our bodies. Antigens could come from food and end up in the bloodstream before having been fully digested and broken down into their amino acid parts. As with type one diabetes, there is evidence that dairy milk, which is hard for humans to digest, could play a big part in this. In 1992 a study into this devastating illness took place where the level of dairy consumption of twenty six populations in twenty four countries was compared with the prevalence of MS. The findings were that the higher the levels of dairy consumption, the higher the prevalence of MS. In 2013 a study was carried out on 400 blood donors at the Immunoscience Laboratory in Los Angeles. The researchers found that when the blood samples of those with autoimmune diseases were given more wheat or dairy, the amount of antigens produced to attacks the cells in the brain, also increased. This proves that the more dairy or wheat consumed by those suffering with MS, the higher the risk that this will increase the disease activity. Cataracts and Macular Degeneration Many people have heard of cataracts, having known someone who has suffered with them. These are caused by the lens of the eye becoming cloudy and blurring vision. Fortunately, these can usually be cured with the surgical removal of the lens of the eye which is then replaced by a plastic clear lens. Macular degeneration of the eye, however, can’t be treated and often leads to blindness. The macular is the

biochemical intersection of the eye where the energy from the light enters the eye and is transformed into a nerve signal. The macular is surrounded by fatty acids which can react with the light to produce free radicals. Free radicals can then destroy or degenerate neighbouring tissue including the macular. Research has shown that people stand to have less of this disease by increasing the amount of fruit and vegetables that they consume. Spinach and collard greens, in particular, have proven to offer a lot of protection. In one study, those who consumed spinach and dark leafy green vegetables, more than five times a week, had 88% less of this disease. Similarly, an increased consumption of fruit and vegetables have proven to deter the risk of cataracts due to their levels of antioxidants. A ten year study which was started in Wisconsin in 1988 on 1,300 people, found that those with the highest intake lutein (a specific type of antioxidant) had half the amount of cataracts than those who consumed the least. Lutein is found in dark leafy green vegetables. Osteoporosis With hip fractures being more common to the Western world, the threat of osteoporosis keeps many people consuming as much dairy as they can in order to build strong bones. Ironically, however, this could only be making matters worse. While diary milk is certainly packed with calcium, it is also acidic for our blood. In order to neutralise the acidic effect the dairy has on our blood, the body will take calcium from our bones which is exactly where we need it. In fact, there are many

foods which acidify the blood and cause the body to take calcium from our bones, including animal proteins (meat, dairy, eggs), coffee, fizzy drinks, vinegar and sugar. A study published in 2000 which was produced by the Department Of Medicine At The University Of California And San Francisco, used 87 surveys from thirty three countries to compare the ratio of animal to vegetable protein consumption to bone fracture rate. High rates of vegetable to animal protein were found to be impressively associated with a virtual disappearance of bone fractures. Further evidence of the acidic effect animal proteins have on the blood (thereby increasing calcium taken from the bone) came from a study carried out in 2002 over a six month period by the Atkins Centre. The study found that those who adopted the Atkins diet (which is full of animal proteins) excreted 50% more calcium in their urine. Calcium in the urine is a sure sign of calcium having been taken from the bones in order to metabolise the effects of acid in the blood. It’s not only blood acidifying foods that can cause thinning of the bones. Some experts are concerned that too much calcium can lead to osteoporosis. Professor Mark Hegstead carried out a study assessing the correlation between the amount of calcium and dairy consumed in twelve countries and the amount of fractures. The results showed that the countries who consumed the most calcium also suffered the most bone fractures. Professor Hegstead believes that excessive amounts of calcium over a long period of time, impair the body’s ability to control how much calcium it uses.

Normally a body will use calcitrol (an activated form of vitamin D) to control how much calcium it absorbs and excretes accordingly. When more calcium is needed, it will absorb more and excrete less. With too much calcium consumed, however, over a long period of time, the body may lose the ability to regulate the calcitrol temporarily or even permanently, rendering the body unable to control and use any consumed calcium effectively. Kidney Stones Dr Robertson of The Medical Research Council in Leeds, is a leading expert on diet and the effect this has on kidney stones. For more than thirty years he has studied this relationship and found that the higher the intake of animal proteins, the higher the incidence of kidney stones. Kidney stones are caused by too much calcium and oxalate and Dr Robertson’s studies have shown that, higher amounts of both of these can be found in the urine of those who have diets high in animal protein. Dementia and Alzheimers Although both of these diseases are equally devastating for the sufferer and their family, they are both caused by very different factors. Dementia is caused by the blood vessels of the brain breaking and this resulting in small strokes. These strokes are often so small that they go undetected. Each time one of these strokes occurs, a part of the brain becomes incapacitated and this results in memory loss and confusion.

Alzheimers is caused by the build-up of a protein substance which is known as beta-amyloid. This builds up around the brain like a sort of plaque, similarly to the greasy layers of protein that build up in arteries and result in heart disease. In fact, Alzheimers disease has often been found in conjunction with heart disease which makes it likely that they are caused by the same factors. We know that too much cholesterol and animal fat causes heart disease and it is most likely that this, along with genetics, is a leading cause of Alzheimers. Research backs up this theory as a study on more than 5,000 people found that the higher the intake of dietary fat and cholesterol, the higher the prevalence of Alzheimers and other forms of dementia. It has also been proven that high levels of vitamin E, C and selenium all relate to less memory loss. Vitamins E and C can be found in plant-based foods while selenium can be found in both plant and animal-based foods. Studies have also found that diets with less saturated fats, cholesterol and increased carbohydrates, fibre and vitamins will improve the general cognition function within the elderly. A Word Of Caution Although a plant-based diet is one of the healthiest, unfortunately, there are some vitamins which can be harder to get, on a plant-based diet. B12 is impossible to get without vitamin supplements or fortified food. This vitamin is produced by a micro-organism which can be found in soil or animal intestines. In the past, those on a plant-based diet would have easily been able to obtain this vitamin from the plants that grew in the soil. Nowadays, however, because our soil is heavily

fertilised and full of pesticides, we can no longer get this vitamin from vegetables. Similarly, iodine, can be found in seafood and used to be found in the soil before pesticides. This can be obtained from seaweed for those on a plant-based diet, but as this isn’t always readily available, a supplement will be needed! But don’t worry, as long as you ensure you take your supplements as well as eating plenty of fruit and vegetables, very few processed, salty or sugary foods, and exercising enough, you will be very healthy on a plant-based diet. Why We’ve Been Brought Up To Believe That A Diet High In Animal Proteins Is Healthy A lot of misinformation about animal proteins comes from looking at the vitamin content within these foods without assessing the full effect of them. For example, while it has been proven that meat is a high quality protein due to the fact that it has all necessary amino acids in it, through further research, we can also see that this same protein can also fuel cancer and lead to osteoporosis. Similarly, although milk is full of calcium, it is hard for us to digest this calcium because of it’s low magnesium content. It then goes into the body and acidifies the blood, thereby resulting in the body taking calcium from the bones in order to neutralise this effect, causing the exact problem that we’re led to believe it will prevent. Leading on from these generally innocent pieces of misinformation, there are also those who stand to make huge profits from the dairy, meat and egg industries. Often committees who carry out studies and produce

health-based reports, have members who receive benefits or are partly funded by these industries. It therefore stands to reason that these members will be against any publications warning the public of any negative health effects of animal proteins. These industries also have millions to spend on their marketing campaigns every year. Some of the marketing campaigns of the dairy industry include lesson plans and activities (including the pyramid diagram depicting all ‘necessary’ food groups) which are sent to thousands of schools and advertising which targets mums, young people, school food service professionals and student doctors or those on health and nutritional studies. The dairy industry also funds Nutritional Education Programs for doctors along with the Dannon Institute (provider of many dairy-based products), Nestle Clinical Nutrition and the Egg Nutrition Board. They make educational CDs for medical schools and have developed versions for undergraduate nutrition students and other health professionals. Sometimes these industries will undertake research in order to prove the health benefits of consuming animal proteins where they are more concerned with a positive, not necessarily accurate result. In one experiment which was funded by the Dairy Industry, findings were that something called Conjugated Lindec Acid (CLA); a fatty acid found in the largest of the four stomachs of a cow, could help prevent cancerous tumours. In this experiment, mice were given the CLA and then a carcinogen. This resulted in the CLA having a block formation against stomach tumours. However, while the

CLA helped prevent tumours in this experiment, it doesn’t go to prove that consuming this will prevent tumours in the future. The trick was that the CLA was given to the mice before the carcinogen. When any potentially dangerous substance is consumed, the body will use an enzyme system to fight off this substance. As the CLA caused the enzyme system in the mice to activate, it was ready and willing when another dangerous substance was consumed (the carcinogen) and therefore did a more effective job. Although this helped prevent the tumours initially, it doesn’t mean it’s a good idea to continue to consume the first potentially dangerous substance on a regular basis. The Drug Industry How often does someone visit the doctor with a problem and get any nutritional advice on how to solve this problem? It’s very rare. We’re usually given some pills, told how long we need to take them for and sent away. One major reason for this is that so much of what doctors are taught is dictated by the very powerful drug industry. As well as this, many doctors receive benefits from drug companies who want to promote their products. These benefits include free gifts of dinners and entertainment. They are also invited to large Educational Events where a particular drug is promoted, not by scientists, but spokespeople for the drug companies. Even researchers for the drug companies often have a financial stake in these companies and will therefore want a specific result which is in the drug company’s interest. Drug companies also have the right to pick and choose which results they publish and which they don’t.

Some drug companies have even been known to hire communication companies to write scientific articles and have then found researchers who have been willing to add their names as authors to the documents after they have been written. Conclusion Research shows that a plant-based diet is one of the healthiest diets you can have. It will decrease your risk of cancer, obesity, heart disease, heart attacks, kidney stones, osteoporosis, Alzheimers, dementia, eye diseases, many autoimmune diseases and will ultimately lengthen your life while making it more pleasurable to live. Although animal-based foods do have vitamins and minerals which the body needs, nearly all of these can be found in a healthy, well-balanced plant-based diet. As many of us have been brought up on animal-based foods, transferring to a plant-based diet can be difficult. The best way to begin is by taking it slowly and gradually replacing animal to plant-based foods. It’s also important to let yourself have plenty of food that you enjoy but keep the sugary, processed and salty foods to an absolute minimum. Unfortunately there are some vitamins which you can’t get from a plant-based diet so ensuring you take daily supplements is essential. Finally, be easy on yourself. Not everyone can transfer to a full vegan diet. If you can’t do it after a long period of time, just remember that even by keeping animal products to a minimum you are still making a huge difference to your health.