how not to age
Can Alzheimer’s Disease Be Reversed with a Plant Based Diet?
"Can Alzheimer's Disease Be Reversed
with a Plant Based Diet?" Dr. Dean Ornish was
the first to show, in a randomized
controlled trial, that a plant-based diet
and lifestyle program could apparently reverse
the progression of our number one killer,
heart disease. Opening up arteries without
drugs, without surgery. Then, he showed the same
plant-based program could potentially
reverse the course of early-stage
prostate cancer and also elongate
telomeres, suggesting an anti-
aging effect as well. But when he told me
he was going to see if he could reverse the progression
of Alzheimer's disease, I was skeptical. Surely, he was biting off a little
more than he could chew. Dementia is the most
feared condition of later life. There’s a common
misconception that we have no control over whether we
develop dementia, but the good news is that although Alzheimer’s
may be incurable, at least it is preventable. There is an emerging consensus that “what’s good for our hearts
is also good for our heads,” because clogging of the
arteries inside the brain with atherosclerotic plaque
is thought to play a role in the development of
Alzheimer’s dementia.
This is what our cerebral
arteries should look like: open, clean, and
allowing blood to flow throughout our brain. This is what atherosclerosis
in our head looks like: clogged with cholesterol,
closing off our arteries, and clamping down
on blood flow. What kind of brain arteries do
you want in your head? Too much cholesterol
in our blood is unanimously recognized
to be a risk factor for the development
of Alzheimer’s disease. Those with a total cholesterol
of 225 mg/dL or more may have nearly
25 times the odds of ending up with amyloid
plaques in their brain 10 to 15 years later. After all, what is the
Alzheimer’s gene, APOE? It codes for the major cholesterol
carrier inside the brain. This may explain the
so-called Nigerian paradox: They have among the highest
rates of the Alzheimer’s gene but some of the lowest
rates of Alzheimer’s disease. How is that possible? Genes load the gun,
but lifestyle pulls the trigger. The paradox may be explained
by their low cholesterol levels, probably due to their
diets low in animal fat. So, in terms of dietary guidelines
for the prevention of Alzheimer’s, we should center our
diets around vegetables, legumes, fruits,
and whole grains.
In other words, the dietary
pillar of lifestyle medicine: whole food,
plant-based nutrition. Or, if that’s too complicated,
"plants, plants, and more plants." That may help explain
why vegetarians may be up to three times less likely
to become demented later in life. But it’s not all-or-nothing. Even just substituting 5%
of animal protein with plant protein appears to significantly reduce
the risk of dying from dementia. But prevention isn’t sexy. When prevention works,
nothing happens, but the same diet and lifestyle
that helps prevent heart disease was proven to
help reverse it. Until then, it was believed
that heart disease progression could only be slowed,
not stopped or reversed, similar to how Alzheimer’s
disease is viewed today. So, what if you put
people with Alzheimer’s on the same plant-
based program? You don’t know until
you put it to the test. A randomized,
controlled, phase 2 clinical trial to see if the progression
of Alzheimer’s disease may be slowed, stopped,
or perhaps even reversed.
They randomized about
50 men and women diagnosed with early-
stage Alzheimer’s to either make no lifestyle
changes for 20 weeks or eat a whole food,
plant-based diet (with supplements
like vitamin B12), moderate exercise (like walking half
an hour a day), stress management (like relaxing with
breathing exercises), and getting group
support (over Zoom). They measured
standard tests of cognition and function
before and after in each group, as well as objective
experimental biomarkers of disease progression. On the Clinical Dementia
Rating Global scale, which is used to stage
the severity of dementia, the control group
continued to get worse, but the diet and lifestyle
group started to get better. People diagnosed with
Alzheimer’s getting better? The same seemed to
happen when measured with the Alzheimer’s Disease
Assessment Scale, though this did not reach
statistical significance. Using what’s called the Clinical Dementia Rating
Sum of Boxes scoring, both groups
continued to deteriorate, but the decline was significantly
less in the healthy living group. Overall, using
what’s called the Clinical Global Impression
of Change scoring, most of the people in the
control group kept getting worse and none showed any improvement,
which is what you'd expect with Alzheimer's, whereas about 40% of those
in the diet and lifestyle group appeared to be getting
better within five months of eating and
living healthier.
Why did some get
better and others not? Well, the more they complied
with the recommendations, the greater the beneficial impact
on their cognition and function. This helps to
explain why studies of less-intensive
lifestyle interventions were not sufficient to
stop disease progression, let alone actually improve
cognition and function. The biggest limitation
of the study is that, unlike drug trials where
you can give people a disguised placebo
sugar pill, when a study involves major
diet and lifestyle changes, you can’t rule out
the placebo effect, especially for self-
reported, subjective “How’s your memory been?”
type-questions. But the researchers
also measured objective investigational biomarkers
of disease progression and saw the same
trajectory— improvements in the
interventional group and worsening in
the control group, with the same apparent
dose-response effect, meaning the more they improved
their diet and lifestyle, the more dramatic the effect.
Compare that to the
latest Alzheimer’s drugs, which may not
even work at all. All you may get
for your $56,000 is a one-in-three chance of
swelling or bleeding in your brain. When the U.S. Food
and Drug Administration approved the
drug anyway, the head of the American
Geriatrics Society replied, “My head just exploded.” The bottom line is
there is only one diet that's ever been shown to help
reverse our leading cause of death, heart disease,
in the majority of patients: a plant-based diet. If that’s all a plant-
based diet could do— reverse the number one
killer of men and women, then shouldn’t that be the default
diet until proven otherwise? And the fact that it
can also be so effective in preventing, arresting,
and reversing the progression of
other leading killers, like high blood pressure,
type 2 diabetes, and now maybe even early-
stage Alzheimer’s disease would seem to make the
case for plant-based eating simply overwhelming..
Video Transcript – As found on YouTube
Update on Vegetarian Stroke Risk
"Update on Vegetarian Stroke Risk" Healthy plant-based diets
have been associated with lower all-cause mortality,
up to a 34 percent lower risk of death from any cause over an average
of an eight-year period, just being in the top
versus bottom quarter of healthy plant-based consumption. If sustained, that could translate
into more than four extra years of life. A meta-analysis of a dozen studies
prospectively following more than a half a million people
for up to 25 years similarly found significantly lower
heart disease and overall death rates among those eating more plant-based.
No surprise,
a systematic review concluded since plant-based diets
may arrest or even reverse our number one killer—
cardiovascular disease. Those eating wholly plant-based
tend to be significantly slimmer with lower LDL cholesterol, triglycerides,
blood sugars, blood pressures, significantly less inflammation,
and less carotid artery wall thickening (a sign of atherosclerosis measured
via ultrasound in the neck), as good as what you see
in endurance athletes who’ve run an average of 50,000 miles,
which is like twice around the globe. And changes in risk factors
can happen fast, as evidenced by results
from one to three-week ad libitum (eat-all-you-want)
plant-based “kickstart” programs.
For example, the results from the first
few hundred participants of the at-home
15-day Jumpstart program created by the nonprofit Rochester
Lifestyle Medicine Institute were recently published. On a whole food plant-based diet,
obese patients lost an average of 7 pounds without controlling portions
or counting calories or carbs. Diabetics saw their fasting blood sugars
drop 28 points. Those with LDL cholesterol
over 100 experienced a 33-point drop (comparable to some statin drugs), and hypertensive individuals
experienced a 17-point drop in systolic blood pressure,
which is better than drugs, and all within just two weeks! Studies dating back nearly 40 years
show those eating meat-free diets also have improved blood “rheology,”
meaning fluidity or flowability, which may play a role
in cardiovascular protection. Subsequent interventional studies putting
the cross-sectional findings to the test, show that switching people
to a plant-based diet can improve rheology measurements
within three to six weeks.
But might the blood of vegetarians flow
a bit too well, though? In 2019, a study of thousands
of British vegetarians called EPIC-Oxford found that they were at higher risk
of hemorrhagic (bleeding) stroke. They had such a lower risk
of heart disease that they still had less
cardiovascular disease overall (and a half dozen studies show no overall
increased risk of stroke mortality), but why the greater stroke incidence? I suggested it might be vitamin B12
deficiency, which can lead to excessive levels
of a stroke- associated metabolite called homocysteine
which is normally detoxified by B12.
This is thought to be the reason
why vitamin B12 supplementation can improve artery function
of vegetarians. Vitamin B12 supplements
or fortified foods are critical for anyone eating plant-based,
but my 12-part video series on vegetarians and stroke risk
triggered by the 2019 publication was all in vain. It turns out vegetarians don’t appear
to have higher stroke risk after all. In response to the EPIC-Oxford results,
researchers around the world scrambled to see if the findings
were merely a fluke. In 2020, UK Biobank, a massive study
following more than 400,000 volunteers, confirmed that vegetarians
had lower cardiovascular disease rates and importantly,
no increased incidence of stroke.
And two studies from Taiwan
found vegetarians had significantly
lower risk of stroke. Following tens of thousands
of vegetarians for up to ten years, they only had about half the stroke risk
compared to nonvegetarians (including a 64 percent lower risk
specifically of hemorrhagic stroke). By 2021, Harvard researchers
had finished and published their analyses of the 200,000+ participants
of the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals
Follow-Up Study. They too found no increased stroke risk
for vegetarians and indeed a decreased risk of stroke among those eating
healthy plant-based diets.
A meta-analysis putting all the studies
together found that indeed the EPIC-Oxford data appeared
to be a fluke after all, finding, if anything, a lower risk
of stroke in a subgroup analysis. A 2022 systematic review
concluded that vegetarian and low-animal product diets are associated with a significantly
lower risk of bleeding strokes, a significantly lower risk
of clotting strokes, and a significantly lower risk
of total strokes across the board..
Video Transcript – As found on YouTube
Update on Vegetarian Stroke Risk
"Update on Vegetarian Stroke Risk" Healthy plant-based diets
have been associated with lower all-cause mortality,
up to a 34 percent lower risk of death from any cause over an average
of an eight-year period, just being in the top
versus bottom quarter of healthy plant-based consumption. If sustained, that could translate
into more than four extra years of life. A meta-analysis of a dozen studies
prospectively following more than a half a million people
for up to 25 years similarly found significantly lower
heart disease and overall death rates among those eating more plant-based. No surprise,
a systematic review concluded since plant-based diets
may arrest or even reverse our number one killer—
cardiovascular disease. Those eating wholly plant-based
tend to be significantly slimmer with lower LDL cholesterol, triglycerides,
blood sugars, blood pressures, significantly less inflammation,
and less carotid artery wall thickening (a sign of atherosclerosis measured
via ultrasound in the neck), as good as what you see
in endurance athletes who’ve run an average of 50,000 miles,
which is like twice around the globe. And changes in risk factors
can happen fast, as evidenced by results
from one to three-week ad libitum (eat-all-you-want)
plant-based “kickstart” programs.
For example, the results from the first
few hundred participants of the at-home
15-day Jumpstart program created by the nonprofit Rochester
Lifestyle Medicine Institute were recently published. On a whole food plant-based diet,
obese patients lost an average of 7 pounds without controlling portions
or counting calories or carbs. Diabetics saw their fasting blood sugars
drop 28 points. Those with LDL cholesterol
over 100 experienced a 33-point drop (comparable to some statin drugs), and hypertensive individuals
experienced a 17-point drop in systolic blood pressure,
which is better than drugs, and all within just two weeks! Studies dating back nearly 40 years
show those eating meat-free diets also have improved blood “rheology,”
meaning fluidity or flowability, which may play a role
in cardiovascular protection.
Subsequent interventional studies putting
the cross-sectional findings to the test, show that switching people
to a plant-based diet can improve rheology measurements
within three to six weeks. But might the blood of vegetarians flow
a bit too well, though? In 2019, a study of thousands
of British vegetarians called EPIC-Oxford found that they were at higher risk
of hemorrhagic (bleeding) stroke. They had such a lower risk
of heart disease that they still had less
cardiovascular disease overall (and a half dozen studies show no overall
increased risk of stroke mortality), but why the greater stroke incidence? I suggested it might be vitamin B12
deficiency, which can lead to excessive levels
of a stroke- associated metabolite called homocysteine
which is normally detoxified by B12.
This is thought to be the reason
why vitamin B12 supplementation can improve artery function
of vegetarians. Vitamin B12 supplements
or fortified foods are critical for anyone eating plant-based,
but my 12-part video series on vegetarians and stroke risk
triggered by the 2019 publication was all in vain. It turns out vegetarians don’t appear
to have higher stroke risk after all. In response to the EPIC-Oxford results,
researchers around the world scrambled to see if the findings
were merely a fluke. In 2020, UK Biobank, a massive study
following more than 400,000 volunteers, confirmed that vegetarians
had lower cardiovascular disease rates and importantly,
no increased incidence of stroke.
And two studies from Taiwan
found vegetarians had significantly
lower risk of stroke. Following tens of thousands
of vegetarians for up to ten years, they only had about half the stroke risk
compared to nonvegetarians (including a 64 percent lower risk
specifically of hemorrhagic stroke). By 2021, Harvard researchers
had finished and published their analyses of the 200,000+ participants
of the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals
Follow-Up Study. They too found no increased stroke risk
for vegetarians and indeed a decreased risk of stroke among those eating
healthy plant-based diets. A meta-analysis putting all the studies
together found that indeed the EPIC-Oxford data appeared
to be a fluke after all, finding, if anything, a lower risk
of stroke in a subgroup analysis. A 2022 systematic review
concluded that vegetarian and low-animal product diets are associated with a significantly
lower risk of bleeding strokes, a significantly lower risk
of clotting strokes, and a significantly lower risk
of total strokes across the board..
Video Transcript – As found on YouTube
Update on Vegetarian Stroke Risk
"Update on Vegetarian Stroke Risk" Healthy plant-based diets
have been associated with lower all-cause mortality,
up to a 34 percent lower risk of death from any cause over an average
of an eight-year period, just being in the top
versus bottom quarter of healthy plant-based consumption. If sustained, that could translate
into more than four extra years of life. A meta-analysis of a dozen studies
prospectively following more than a half a million people
for up to 25 years similarly found significantly lower
heart disease and overall death rates among those eating more plant-based. No surprise,
a systematic review concluded since plant-based diets
may arrest or even reverse our number one killer—
cardiovascular disease. Those eating wholly plant-based
tend to be significantly slimmer with lower LDL cholesterol, triglycerides,
blood sugars, blood pressures, significantly less inflammation,
and less carotid artery wall thickening (a sign of atherosclerosis measured
via ultrasound in the neck), as good as what you see
in endurance athletes who’ve run an average of 50,000 miles,
which is like twice around the globe.
And changes in risk factors
can happen fast, as evidenced by results
from one to three-week ad libitum (eat-all-you-want)
plant-based “kickstart” programs. For example, the results from the first
few hundred participants of the at-home
15-day Jumpstart program created by the nonprofit Rochester
Lifestyle Medicine Institute were recently published. On a whole food plant-based diet,
obese patients lost an average of 7 pounds without controlling portions
or counting calories or carbs. Diabetics saw their fasting blood sugars
drop 28 points. Those with LDL cholesterol
over 100 experienced a 33-point drop (comparable to some statin drugs), and hypertensive individuals
experienced a 17-point drop in systolic blood pressure,
which is better than drugs, and all within just two weeks! Studies dating back nearly 40 years
show those eating meat-free diets also have improved blood “rheology,”
meaning fluidity or flowability, which may play a role
in cardiovascular protection. Subsequent interventional studies putting
the cross-sectional findings to the test, show that switching people
to a plant-based diet can improve rheology measurements
within three to six weeks. But might the blood of vegetarians flow
a bit too well, though? In 2019, a study of thousands
of British vegetarians called EPIC-Oxford found that they were at higher risk
of hemorrhagic (bleeding) stroke.
They had such a lower risk
of heart disease that they still had less
cardiovascular disease overall (and a half dozen studies show no overall
increased risk of stroke mortality), but why the greater stroke incidence? I suggested it might be vitamin B12
deficiency, which can lead to excessive levels
of a stroke- associated metabolite called homocysteine
which is normally detoxified by B12. This is thought to be the reason
why vitamin B12 supplementation can improve artery function
of vegetarians. Vitamin B12 supplements
or fortified foods are critical for anyone eating plant-based,
but my 12-part video series on vegetarians and stroke risk
triggered by the 2019 publication was all in vain. It turns out vegetarians don’t appear
to have higher stroke risk after all.
In response to the EPIC-Oxford results,
researchers around the world scrambled to see if the findings
were merely a fluke. In 2020, UK Biobank, a massive study
following more than 400,000 volunteers, confirmed that vegetarians
had lower cardiovascular disease rates and importantly,
no increased incidence of stroke. And two studies from Taiwan
found vegetarians had significantly
lower risk of stroke. Following tens of thousands
of vegetarians for up to ten years, they only had about half the stroke risk
compared to nonvegetarians (including a 64 percent lower risk
specifically of hemorrhagic stroke). By 2021, Harvard researchers
had finished and published their analyses of the 200,000+ participants
of the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals
Follow-Up Study. They too found no increased stroke risk
for vegetarians and indeed a decreased risk of stroke among those eating
healthy plant-based diets.
A meta-analysis putting all the studies
together found that indeed the EPIC-Oxford data appeared
to be a fluke after all, finding, if anything, a lower risk
of stroke in a subgroup analysis. A 2022 systematic review
concluded that vegetarian and low-animal product diets are associated with a significantly
lower risk of bleeding strokes, a significantly lower risk
of clotting strokes, and a significantly lower risk
of total strokes across the board..
Video Transcript – As found on YouTube
Update on Vegetarian Stroke Risk
"Update on Vegetarian Stroke Risk" Healthy plant-based diets
have been associated with lower all-cause mortality,
up to a 34 percent lower risk of death from any cause over an average
of an eight-year period, just being in the top
versus bottom quarter of healthy plant-based consumption. If sustained, that could translate
into more than four extra years of life. A meta-analysis of a dozen studies
prospectively following more than a half a million people
for up to 25 years similarly found significantly lower
heart disease and overall death rates among those eating more plant-based. No surprise,
a systematic review concluded since plant-based diets
may arrest or even reverse our number one killer—
cardiovascular disease. Those eating wholly plant-based
tend to be significantly slimmer with lower LDL cholesterol, triglycerides,
blood sugars, blood pressures, significantly less inflammation,
and less carotid artery wall thickening (a sign of atherosclerosis measured
via ultrasound in the neck), as good as what you see
in endurance athletes who’ve run an average of 50,000 miles,
which is like twice around the globe.
And changes in risk factors
can happen fast, as evidenced by results
from one to three-week ad libitum (eat-all-you-want)
plant-based “kickstart” programs. For example, the results from the first
few hundred participants of the at-home
15-day Jumpstart program created by the nonprofit Rochester
Lifestyle Medicine Institute were recently published. On a whole food plant-based diet,
obese patients lost an average of 7 pounds without controlling portions
or counting calories or carbs. Diabetics saw their fasting blood sugars
drop 28 points. Those with LDL cholesterol
over 100 experienced a 33-point drop (comparable to some statin drugs), and hypertensive individuals
experienced a 17-point drop in systolic blood pressure,
which is better than drugs, and all within just two weeks! Studies dating back nearly 40 years
show those eating meat-free diets also have improved blood “rheology,”
meaning fluidity or flowability, which may play a role
in cardiovascular protection. Subsequent interventional studies putting
the cross-sectional findings to the test, show that switching people
to a plant-based diet can improve rheology measurements
within three to six weeks.
But might the blood of vegetarians flow
a bit too well, though? In 2019, a study of thousands
of British vegetarians called EPIC-Oxford found that they were at higher risk
of hemorrhagic (bleeding) stroke. They had such a lower risk
of heart disease that they still had less
cardiovascular disease overall (and a half dozen studies show no overall
increased risk of stroke mortality), but why the greater stroke incidence? I suggested it might be vitamin B12
deficiency, which can lead to excessive levels
of a stroke- associated metabolite called homocysteine
which is normally detoxified by B12. This is thought to be the reason
why vitamin B12 supplementation can improve artery function
of vegetarians. Vitamin B12 supplements
or fortified foods are critical for anyone eating plant-based,
but my 12-part video series on vegetarians and stroke risk
triggered by the 2019 publication was all in vain.
It turns out vegetarians don’t appear
to have higher stroke risk after all. In response to the EPIC-Oxford results,
researchers around the world scrambled to see if the findings
were merely a fluke. In 2020, UK Biobank, a massive study
following more than 400,000 volunteers, confirmed that vegetarians
had lower cardiovascular disease rates and importantly,
no increased incidence of stroke. And two studies from Taiwan
found vegetarians had significantly
lower risk of stroke. Following tens of thousands
of vegetarians for up to ten years, they only had about half the stroke risk
compared to nonvegetarians (including a 64 percent lower risk
specifically of hemorrhagic stroke). By 2021, Harvard researchers
had finished and published their analyses of the 200,000+ participants
of the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals
Follow-Up Study. They too found no increased stroke risk
for vegetarians and indeed a decreased risk of stroke among those eating
healthy plant-based diets.
A meta-analysis putting all the studies
together found that indeed the EPIC-Oxford data appeared
to be a fluke after all, finding, if anything, a lower risk
of stroke in a subgroup analysis. A 2022 systematic review
concluded that vegetarian and low-animal product diets are associated with a significantly
lower risk of bleeding strokes, a significantly lower risk
of clotting strokes, and a significantly lower risk
of total strokes across the board..
Video Transcript – As found on YouTube
Update on Vegetarian Stroke Risk
"Update on Vegetarian Stroke Risk" Healthy plant-based diets
have been associated with lower all-cause mortality,
up to a 34 percent lower risk of death from any cause over an average
of an eight-year period, just being in the top
versus bottom quarter of healthy plant-based consumption. If sustained, that could translate
into more than four extra years of life. A meta-analysis of a dozen studies
prospectively following more than a half a million people
for up to 25 years similarly found significantly lower
heart disease and overall death rates among those eating more plant-based. No surprise,
a systematic review concluded since plant-based diets
may arrest or even reverse our number one killer—
cardiovascular disease. Those eating wholly plant-based
tend to be significantly slimmer with lower LDL cholesterol, triglycerides,
blood sugars, blood pressures, significantly less inflammation,
and less carotid artery wall thickening (a sign of atherosclerosis measured
via ultrasound in the neck), as good as what you see
in endurance athletes who’ve run an average of 50,000 miles,
which is like twice around the globe. And changes in risk factors
can happen fast, as evidenced by results
from one to three-week ad libitum (eat-all-you-want)
plant-based “kickstart” programs.
For example, the results from the first
few hundred participants of the at-home
15-day Jumpstart program created by the nonprofit Rochester
Lifestyle Medicine Institute were recently published. On a whole food plant-based diet,
obese patients lost an average of 7 pounds without controlling portions
or counting calories or carbs. Diabetics saw their fasting blood sugars
drop 28 points. Those with LDL cholesterol
over 100 experienced a 33-point drop (comparable to some statin drugs), and hypertensive individuals
experienced a 17-point drop in systolic blood pressure,
which is better than drugs, and all within just two weeks! Studies dating back nearly 40 years
show those eating meat-free diets also have improved blood “rheology,”
meaning fluidity or flowability, which may play a role
in cardiovascular protection. Subsequent interventional studies putting
the cross-sectional findings to the test, show that switching people
to a plant-based diet can improve rheology measurements
within three to six weeks. But might the blood of vegetarians flow
a bit too well, though? In 2019, a study of thousands
of British vegetarians called EPIC-Oxford found that they were at higher risk
of hemorrhagic (bleeding) stroke.
They had such a lower risk
of heart disease that they still had less
cardiovascular disease overall (and a half dozen studies show no overall
increased risk of stroke mortality), but why the greater stroke incidence? I suggested it might be vitamin B12
deficiency, which can lead to excessive levels
of a stroke- associated metabolite called homocysteine
which is normally detoxified by B12. This is thought to be the reason
why vitamin B12 supplementation can improve artery function
of vegetarians.
Vitamin B12 supplements
or fortified foods are critical for anyone eating plant-based,
but my 12-part video series on vegetarians and stroke risk
triggered by the 2019 publication was all in vain. It turns out vegetarians don’t appear
to have higher stroke risk after all. In response to the EPIC-Oxford results,
researchers around the world scrambled to see if the findings
were merely a fluke. In 2020, UK Biobank, a massive study
following more than 400,000 volunteers, confirmed that vegetarians
had lower cardiovascular disease rates and importantly,
no increased incidence of stroke. And two studies from Taiwan
found vegetarians had significantly
lower risk of stroke. Following tens of thousands
of vegetarians for up to ten years, they only had about half the stroke risk
compared to nonvegetarians (including a 64 percent lower risk
specifically of hemorrhagic stroke).
By 2021, Harvard researchers
had finished and published their analyses of the 200,000+ participants
of the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals
Follow-Up Study. They too found no increased stroke risk
for vegetarians and indeed a decreased risk of stroke among those eating
healthy plant-based diets. A meta-analysis putting all the studies
together found that indeed the EPIC-Oxford data appeared
to be a fluke after all, finding, if anything, a lower risk
of stroke in a subgroup analysis. A 2022 systematic review
concluded that vegetarian and low-animal product diets are associated with a significantly
lower risk of bleeding strokes, a significantly lower risk
of clotting strokes, and a significantly lower risk
of total strokes across the board..
Video Transcript – As found on YouTube
Update on Vegetarian Stroke Risk
"Update on Vegetarian Stroke Risk" Healthy plant-based diets
have been associated with lower all-cause mortality,
up to a 34 percent lower risk of death from any cause over an average
of an eight-year period, just being in the top
versus bottom quarter of healthy plant-based consumption. If sustained, that could translate
into more than four extra years of life. A meta-analysis of a dozen studies
prospectively following more than a half a million people
for up to 25 years similarly found significantly lower
heart disease and overall death rates among those eating more plant-based.
No surprise,
a systematic review concluded since plant-based diets
may arrest or even reverse our number one killer—
cardiovascular disease. Those eating wholly plant-based
tend to be significantly slimmer with lower LDL cholesterol, triglycerides,
blood sugars, blood pressures, significantly less inflammation,
and less carotid artery wall thickening (a sign of atherosclerosis measured
via ultrasound in the neck), as good as what you see
in endurance athletes who’ve run an average of 50,000 miles,
which is like twice around the globe. And changes in risk factors
can happen fast, as evidenced by results
from one to three-week ad libitum (eat-all-you-want)
plant-based “kickstart” programs. For example, the results from the first
few hundred participants of the at-home
15-day Jumpstart program created by the nonprofit Rochester
Lifestyle Medicine Institute were recently published.
On a whole food plant-based diet,
obese patients lost an average of 7 pounds without controlling portions
or counting calories or carbs. Diabetics saw their fasting blood sugars
drop 28 points. Those with LDL cholesterol
over 100 experienced a 33-point drop (comparable to some statin drugs), and hypertensive individuals
experienced a 17-point drop in systolic blood pressure,
which is better than drugs, and all within just two weeks! Studies dating back nearly 40 years
show those eating meat-free diets also have improved blood “rheology,”
meaning fluidity or flowability, which may play a role
in cardiovascular protection.
Subsequent interventional studies putting
the cross-sectional findings to the test, show that switching people
to a plant-based diet can improve rheology measurements
within three to six weeks. But might the blood of vegetarians flow
a bit too well, though? In 2019, a study of thousands
of British vegetarians called EPIC-Oxford found that they were at higher risk
of hemorrhagic (bleeding) stroke. They had such a lower risk
of heart disease that they still had less
cardiovascular disease overall (and a half dozen studies show no overall
increased risk of stroke mortality), but why the greater stroke incidence? I suggested it might be vitamin B12
deficiency, which can lead to excessive levels
of a stroke- associated metabolite called homocysteine
which is normally detoxified by B12. This is thought to be the reason
why vitamin B12 supplementation can improve artery function
of vegetarians. Vitamin B12 supplements
or fortified foods are critical for anyone eating plant-based,
but my 12-part video series on vegetarians and stroke risk
triggered by the 2019 publication was all in vain.
It turns out vegetarians don’t appear
to have higher stroke risk after all. In response to the EPIC-Oxford results,
researchers around the world scrambled to see if the findings
were merely a fluke. In 2020, UK Biobank, a massive study
following more than 400,000 volunteers, confirmed that vegetarians
had lower cardiovascular disease rates and importantly,
no increased incidence of stroke. And two studies from Taiwan
found vegetarians had significantly
lower risk of stroke. Following tens of thousands
of vegetarians for up to ten years, they only had about half the stroke risk
compared to nonvegetarians (including a 64 percent lower risk
specifically of hemorrhagic stroke). By 2021, Harvard researchers
had finished and published their analyses of the 200,000+ participants
of the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals
Follow-Up Study. They too found no increased stroke risk
for vegetarians and indeed a decreased risk of stroke among those eating
healthy plant-based diets.
A meta-analysis putting all the studies
together found that indeed the EPIC-Oxford data appeared
to be a fluke after all, finding, if anything, a lower risk
of stroke in a subgroup analysis. A 2022 systematic review
concluded that vegetarian and low-animal product diets are associated with a significantly
lower risk of bleeding strokes, a significantly lower risk
of clotting strokes, and a significantly lower risk
of total strokes across the board..
Video Transcript – As found on YouTube
Update on Vegetarian Stroke Risk
“” Update on Vegetarian Stroke Risk” “Healthy and balanced plant-based diets
have been related to reduced all-cause death,
up to a 34 percent reduced threat of death from any kind of cause over an average
of an eight-year duration, simply remaining in the top
versus lower quarter of healthy and balanced plant-based consumption. If sustained, that might convert
right into even more than four added years of life. A meta-analysis of a lots researches
prospectively complying with greater than a fifty percent a million people
for as much as 25 years likewise found significantly lower
heart problem and total death prices amongst those eating much more plant-based. Not a surprise,
a methodical review concluded because plant-based diet plans
may detain or even reverse our primary killer–.
cardiovascular condition. Those consuming completely plant-based.
have a tendency to be substantially slimmer with lower LDL cholesterol, triglycerides,.
blood sugar level, high blood pressure, substantially less inflammation,.
and less carotid artery wall enlarging (an indicator of atherosclerosis determined.
through ultrasound in the neck), just as good as what you see.
in endurance professional athletes who’ve run an average of 50,000 miles,.
which resembles twice around the globe.And modifications in threat elements. can take place fast, as shown by outcomes. from one to three-week ad libitum( eat-all-you-want). plant-based” kickstart” programs.
As an example, the results from the initial. couple of hundred participants of the at-home. 15-day Jumpstart program developed by the not-for-profit Rochester. Way Of Life Medication Institute were recently released. On an entire food plant-based diet regimen,. overweight patients lost an average of 7 pounds without managing sections. or counting calories or carbohydrates. Diabetics saw their fasting blood glucose.
decline 28 factors. Those with LDL cholesterol. over 100 experienced a 33-point decline( similar to some statin drugs), and
hypertensive individuals. experienced a 17-point decrease in systolic high blood pressure,.
which is much better than medicines, and all within simply 2 weeks! Studies going back nearly 40 years. reveal those consuming meat-free diet regimens additionally have actually boosted blood “rheology,”.
implying fluidness or flowability, which may contribute. in cardio defense. Succeeding interventional researches putting.
the cross-sectional findings to the examination, reveal that switching over individuals.
to a plant-based diet plan can improve rheology measurements.
within three to 6 weeks. However may the blood of vegetarians circulation
. a little bit too well, though? In 2019, a research study of thousands.
of British vegetarians called EPIC-Oxford found that they went to higher danger. of hemorrhagic( blood loss) stroke.They had such a reduced danger. of heart problem that they still had much less. heart disease overall (and a six studies show no total. boosted risk of stroke death), however why the better stroke occurrence? I suggested it may be vitamin B12.
deficiency, which can result in excessive degrees. of a stroke -linked metabolite called homocysteine.
which is normally detoxified by B12.
This is believed to be the reason. why vitamin B12 supplements can enhance artery feature. of vegetarians. Vitamin B12 supplements. or fortified foods are important for any person eating plant-based,
. but my 12-part video clip series on vegetarians and stroke risk. triggered by the 2019 magazine was all in vain. It ends up vegetarians do not show up. to have greater stroke threat besides. In action to the EPIC-Oxford results,. researchers worldwide clambered to see if the searchings for. were simply a fluke. In 2020, UK Biobank, a large research.
complying with more than 400,000 volunteers, confirmed that vegetarians.
had reduced heart disease rates and importantly,.
no increased incidence of stroke. And 2 studies from Taiwan.
located vegetarians had considerably. lower danger of stroke.
Adhering to tens of thousands. of vegetarians for approximately 10 years, they just had regarding half the stroke threat. compared to nonvegetarians( consisting of a 64 percent lower risk. especially of hemorrhagic stroke ).
By 2021, Harvard scientists. had finished and published their evaluations of the 200,000+ participants
. of the Registered Nurses’ Health And Wellness Research Study, the Registered Nurses ‘Health Study II, and the Health Professionals. Follow-Up Study.
They also located no enhanced stroke danger. for vegetarians and certainly a decreased risk of stroke amongst those consuming. healthy plant-based diet plans.
A meta-analysis putting all the studies. with each other found that without a doubt the EPIC-Oxford data appeared. to be a fluke besides, searching for, if anything, a reduced risk. of stroke in a subgroup evaluation. A 2022 systematic testimonial. concluded that vegetarian and low-animal item diet regimens are related to a significantly. lower risk of bleeding strokes, a dramatically lower threat. of thickening strokes, and a dramatically lower danger. of complete strokes throughout the board
.
Update On Vegetarian Stroke Risk
Update On Vegetarian Stroke Risk
Those eating more plant-based diets have lower risk of having a stroke, including both bleeding and clotting strokes.
Check out the Rochester Lifestyle Medicine Institute’s jumpstart programs here (https://rochesterlifestylemedicine.org/about-jumpstart/).
The vitamin B12 video I mentioned is Vegetarians and Stroke Risk Factors—Vitamin B12 and Homocysteine? (https://nutritionfacts.org/video/vegetarians-and-stroke-risk-factors-vitamin-b12-homocysteine/). It is part of my extended series on the topic, and here are the rest:
• What to Eat for Stroke Prevention (https://nutritionfacts.org/video/what-to-eat-for-stroke-prevention/)
• What Not to Eat for Stroke Prevention (https://nutritionfacts.org/video/what-not-to-eat-for-stroke-prevention/)
• Do Vegetarians Really Have Higher Stroke Risk? (https://nutritionfacts.org/video/do-vegetarians-really-have-higher-stroke-risk/)
• Vegetarians and Stroke Risk Factors—Vitamin D? (https://nutritionfacts.org/video/vegetarians-and-stroke-risk-factors-vitamin-d/)
• Vegetarians and Stroke Risk Factors—Omega 3s? (https://nutritionfacts.org/video/vegetarians-and-stroke-risk-factors-omega-3s/)
• Vegetarians and Stroke Risk Factors—Vegan Junk Food? (https://nutritionfacts.org/video/vegetarians-and-stroke-risk-factors-vegan-junk-food/)
• Vegetarians and Stroke Risk Factors—Saturated Fat? (https://nutritionfacts.org/video/vegetarians-and-stroke-risk-factors-saturated-fat/)
• Vegetarians and Stroke Risk Factors—Animal Protein? (https://nutritionfacts.org/video/vegetarians-and-stroke-risk-factors-animal-protein/)
• How to Test for Functional Vitamin B12 Deficiency (https://nutritionfacts.org/video/how-to-test-for-functional-vitamin-b12-deficiency/)
• Should Vegetarians Take Creatine to Normalize Homocysteine? (https://nutritionfacts.org/video/should-vegetarians-take-creatine-to-normalize-homocysteine/?/)
• The Efficacy and Safety of Creatine for High Homocysteine (https://nutritionfacts.org/video/the-efficacy-and-safety-of-creatine-for-high-homocysteine/)
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Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
Captions for this video are available in several languages; you can find yours in the video settings. View important information about our translated resources: https://nutritionfacts.org/translations-info/
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