Effects of diet on health

Scientific approach in dietetics
These books and films are for everyone who is interested in their own health and the health of their loved ones, for those who strive for a long and active life.
On the left is a graph of the growth of cancer cells in the body.
On the right is a graph of apoptosis - the programmed destruction of cancer cells in the body.
Black column - before diet and exercise,
White column - after 14 days of diet and exercise,
Gray column - when refusing a plant-based diet and returning to the consumption of animal protein (meat, fish, milk, eggs and their derivatives)
Here's an experiment that really pointed out animal proteins (meat, fish, eggs, milk, and their derivatives) as pests.

This table illustrates the significant improvement in cancer protection after 14 days of elimination of animal protein from the diet.

And the opposite effect when returning to the intake of animal protein, increasing the level of IGF-1 in the body.

Attention:
The gray bar in the table reflects the amount of IGF-1 recovered by the body that was removed by the body as a result of a healthier diet. This essentially erases the "diet and exercise" effect. It's as if you've never started eating right.

"Instead of doing complex heart surgeries, you can treat the cause, control and defeat the number one killer heart disease with a whole plant-based diet.»

Michael Greger
Physician, author and professional public health speaker


It will stop the cancer epidemic and prevent the development of 15 fatal diseases - the most common causes of death in humans - by switching to a plant-based diet. Such a diet in 14 days reduces the growth of cancer cells and accelerates their death.
Middle-aged men and women with a high intake of animal protein
+75%

Total mortality
x4

Cancer death risk
We offer you to familiarize yourself with the most ambitious research in the history of science on the relationship between what we eat and what we are sick with.

The world's largest biochemist, Colin Campbell, PhD, made a number of discoveries that have changed the views of millions of people on nutrition. It turns out that the foods we eat and which we diligently feed our children, considering them useful, lead to the main killer diseases: cancer, diabetes and cardiovascular diseases.

The "China Study" emerged after examining mortality statistics in 65 counties in China, which were collected at the initiative of Prime Minister Zhou Enlai, who was dying of cancer. This study identified over 8,000 significant relationships between nutrition and disease. "Animal proteins were so powerful that we could turn cancer on and off just by changing the level of their intake," is one of the author's key findings.

The book contains hundreds of links to scientific publications by other researchers explaining how to reduce the risk of many diseases.
Китайское исследование
«Китайское исследование» (англ. The China Study) — популярная книга, написанная в 2004 году Колином Кэмпбеллом (T. Colin Campbell (англ.)русск.), почетным профессором кафедры пищевой биохимии Корнеллского университета и его сыном Томасом М. Кэмпбеллом (Thomas M. Campbell), врачом по профессии.

Эта книга адресована "среднестатистическому потребителю", который, вероятно, полагает, что питается правильно.

На русском языке книга вышла в издательстве «Манн, Иванов и Фербер» под названием «Китайское исследование» в 2013 г.
Автор: T. Colin Campbell
Перевод: русский
Язык оригинала: английский
Дата первой публикации: январь 2005
Продолжительность: 51 мин. (краткая версия)
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ПланЕда / Planeat
История о том, что ничто не меняет нашу планету больше, чем то, что мы едим. То, что мы едим, может изменить все: вылечить неизлечимые болезни, повлиять на глобальное потепление, использование земли и вымирание океанов. Три врача представляют результаты исследований всей жизни: о том, что нужно есть.

Год: 2010
Страна:Великобритания, США
Солган: "Думай что ешь"
Режиссер Шейли Ли Дэвис, Ор Шломи
Жанр: документальный, биография
Перевод: Любительский закадровый [студия АзъЕсмь]
Язык оригинала: английский
Продолжительность: 87 мин. / 01:27
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Почему доктора не прописывают веганство?
Почему медицина до сих пор официально не использует растительные диеты для лечения... Ведь проведено уже много исследований, доказывающих целебные свойства веганской диеты и сыроедения? Возможно, с этим связан большой фармацевтический бизнес? Для дельцов от медицины выгодно держать пациентов на коротком поводке препаратов. Постоянный поток хронических больных в поликлиниках - это тоже бизнес! Но времена изменились, и каждый из нас имеет доступ к информации, которая ранее не была так широко известна. Пришло время углублять свои познания в вопросах питания и здоровья, изучать новые медицинские открытия. И узнавать, что медикаменты зачастую лишь поддерживают вашу хроническую болезнь, но растительные диеты лечат - рак, диабет, заболевания сердечно-сосудистой системы и не только.

Год: 2016
Страна: Великобритания
Автор: Майкл Грегер - доктор медицинских наук, врач, автор и международно признанный профессиональный лектор в области питания, пищевой безопасности и проблем общественного здоровья.
Жанр: Интервью каналу Plant Based News
Оригинальное видео Русский перевод:
Алина Александрова и Сергей Горин (Мастерская АзъЕсмь)
Продолжительность: 29 минут
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Голодание увеличивает умственный потенциал
Почему считается нормальной диетой - три приёма пищи плюс перекусы? Это не самый здоровый способ питаться. Чтобы людей приучать к такому режиму, затрачиваются значительные ресурсы, вовлечено много денег! Индустрия еды, разве они получат прибыль от того, что я пропустил завтрак, как сегодня? Нет, они потеряют деньги. Когда люди постятся, пищевая промышленность теряет деньги. А что насчёт фармацевтической промышленности? Что если люди постятся, занимаются спортом и они здоровы? Фармацевтическая промышленность заработает на них деньги? Итак, один из вызовов обществу, и наверно это одна из целей этих бесед TED

Год: 2016
Страна: Великобритания
Автор: Марк П. Мэтсон - руководитель лаборатории нейронаук Национального института старения США, профессор нейробиологии в Университете Джона Хопкинса.
Жанр: Выступление на TED
Оригинальное видео Русский перевод:
Алина Александрова и Сергей Горин (Мастерская АзъЕсмь)
Продолжительность: 17 минут
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"Исцеление планеты: Важно, что ты ешь" / "H.O.P.E. What You Eat Matters"
Это жизненно-важный документальный фильм, раскрывающий и разоблачающий влияние типичной западной диеты на наше здоровье, окружающую среду и животных. С участием Джейн Гудолл, Т. Колина Кэмпбелла, Колдуэлла Б. Эсселстина, Ванданы Шивы, Мелани Джой и многих других экспертов, фильм содержит простое послание: Изменив свои привычки в питании, мы можем изменить мир!

Год: 2018
Перевод на русский: Иван Попов, Евгения Горина
Видеомонтаж: Иван Попов
Озвучка: Вадим Савченко, Александр Соседкин, Андрей Зверев, Иван Попов, Евгения Горина, Сергей Горин (Мастерская АзъЕсмь)
Продолжительность: 92 минуты (01:32 мин)
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"Ест тебя заживо" / "Еаting you аlivе"
Великолепный документальный фильм "Еаting you аlivе" (Ест тебя заживо), в котором ведущие медицинские эксперты и исследователи, проведя научный анализ причин, объясняют, ПОЧЕМУ мы так больны, КТО несет ответственность за предоставление нам неверной информации о здоровье, и КАК мы можем использовать цельное растительное питание, чтобы взять под контроль наше здоровье раз и навсегда. ЭТОТ ФИЛЬМ ПРОШУМЕЛ НА ВЕСЬ МИР!

Год выхода: 2018
Страна: США
Жанр: документальный, здоровье, медицина, питание, экология
Режиссер: Пол Дэвид Кэннамер Мл.
В ролях: Джеймс Кэмерон, Сьюзи Эймис, Нил Бернард, Т. Колин Кэмпбелл, Сэмюэл Л. Джексон, Джон МакДугалл, Дин Орниш, Эндрю В. Сауль, Пенн Джиллетт
Перевод: Любительский (многоголосый) закадровый [АзъЕсмь]
Продолжительность: 113 минут (01:53 мин)
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При чем тут здоровье?/ What the Health?
Как часто вы задумываетесь о здоровом питании?
Знаете ли вы то, что продукты, считающиеся полезными, могут быть вредными для организма из-за непрекращающегося процесса их модификации в промышленных масштабах? Авторы документального фильма «При чём тут здоровье?» собираются пролить свет на современную индустрию производства еды.
Перед нами настоящее исследование, авторы расскажут нам о том, как происходит навязывание вредных стратегий питания, неминуемо приводящих к сердечно-сосудистым заболеваниям, проблемам с ЖКТ, диабету и, даже, онкологии.

Год: 2017
Страна: США
Режиссеры: Кип Андерсен, Киган Кун
Жанр: Документальный,
Время 97 мин. / 01:37
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"Сыроедение: мифы и реалии"
Бренда Дэвис, известный диетолог, соавтор серии книг-бестселлеров о переходе на растительное питание, общалась непосредственно с учеными-авторами таких исследований. Ученые были шокированы, услышав, что их исследования искажаются и представляются в неверном свете "специалистами" по сыроедению.
Это полная запись выступления Бренды Дэвис на Healthy Lifestyle Expo 2012 от VegSource.
Видео на русском языке (закадровый перевод).

Оригинальное видео (на английском языке, "Raw Food Diets: Myths & Realities - Brenda Davis RD")
Перевод и видеомонтаж: Иван Попов
Голос за кадром: Сергей Горин, Мастерская АзъЕсмь
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"I don't use the words vegan or vegetarian." I don't like these words. People who choose to eat this way do so for ideological reasons. I do not want to say that these reasons are bad, but I would like those who talk about a diet based on plant foods to think about it in a very scientific practical plane and without giving the issue an ideological connotation. "

Colin Campbell
The New York Times, 2011
Campbell's 8 main nutritional principles:
Principle 1. The whole is greater than the sum of its parts. (Any product is a storehouse of various substances and trace elements)
It is not necessary to build a "usefulness rating" for each component of your diet. The same product can be both harmful and useful in each case.
As soon as the food mixes with your saliva, the magical process of digestion begins in your body. Each of the chemicals in food begins to interact in a special way with other chemicals in food and your body. This is an infinitely complex process, and it is impossible to determine exactly how substances interact. We will never be able to figure out exactly how this whole complex process takes place.
Over the course of evolution, the human body has developed a very complex system of chemical reactions aimed at maximizing the benefits of whole foods as they exist in nature. It is possible to claim the benefits of one particular nutrient, but such an oversimplified approach would be misleading. The human body has learned to benefit from the chemicals in food, rejecting some and using others as it sees fit.
Principle 2. Vitamin supplements are not a panacea for health (they are more harmful than beneficial)
Do not get carried away with vitamin supplements, they harm rather than bring health benefits. It is especially dangerous to compensate for the lack of vitamins and fiber with food additives while following a protein diet. It is useless to try to reduce the side effect of a poorly balanced diet (with imbalances in protein, fat and carbohydrates) by using chemical additives.
Because nutrition is an endlessly complex biochemical process involving thousands of substances that affect your health in different ways, it is unlikely or almost impossible that individual nutrients taken as supplements can replace whole foods. Taking nutritional supplements does not guarantee long-term good health and may cause unforeseen side effects. Moreover, those who rely on nutritional supplements postpone the transition to the correct diet.
It's not that nutrients aren't important to the body. They are important, but only when taken in the form of food, not dietary supplements. Excreting nutrients and trying to get the same benefits from them as eating whole foods indicates a lack of knowledge of the processes that are triggered in the body during a meal.
Principle 3. Plant foods contain much more nutrients than animal foods.
В растительной пище содержится гораздо больше антиоксидантов, клетчатки и минералов, чем в животной. Фактически животные продукты почти полностью лишены некоторых из этих питательных веществ. В то же время в животной пище гораздо больше холестерина и жиров. Кроме того, в ней несколько больше белков, чем в растительной, а также витамина В12 и витамина D, хотя в случае с витамином D это обусловлено его искусственным добавлением в молоко.

Разумеется, существуют исключения: некоторые орехи и семена богаты жирами и белками (например, арахис, семена кунжута), в то время как некоторые животные продукты содержат мало жиров, обычно благодаря искусственному обезжириванию (например, обезжиренное молоко). Но при более детальном рассмотрении выясняется, что в орехах и семенах содержатся другие жиры и белки: они гораздо полезнее жиров и белков в животной пище. Более того, они сочетаются в этих растительных продуктах с веществами-антиоксидантами.
Principle 4. Genes alone do not cause disease
Don't overestimate the power of inheritance: genes don't start functioning on their own. Nutrition largely determines which genes will be activated: "bad" or "good". Perhaps any disease is somehow embedded in the genetic code, but if we draw an analogy, these are just seeds that germinate only under certain conditions.

I can confidently state that the occurrence of each specific disease is caused by genes. They determine everything that happens in our body: both good and bad. Without the corresponding genes, there would be no cancer, no obesity, no diabetes, no cardiovascular disease. And without genes, there would be no life.

However, with this increased attention to genetic issues, a simple but very important point is often overlooked: not all genes are constantly fully active. If there is no activation, or expression, genes, from a biochemical point of view, they remain "dormant" and do not have any effect on our health.

Observations show that the incidence of certain diseases varies so much over time that it is biologically impossible to attribute this to the influence of genes. Until recently, diabetes mellitus, cardiovascular disease and many other diseases of the rich were rare and our genetic code simply could not have changed so much over the past 25, 100 or even 500 years.

Therefore, while we can argue that genes play a key role in all biological processes, we have very strong evidence that gene expression is much more important, and it is determined by environmental factors, especially nutrition.
Principle 5: Nutrition can significantly control the adverse effects of harmful chemicals
There are regular reports of cancer-causing chemicals in the press. Acrylamide, artificial sweeteners, nitrosamines, nitrites, Alar, heterocyclic amines, and aflatoxin have all been linked to cancer in experimental studies.

It is widely believed that cancer is caused by toxic chemicals that enter our body and affect it negatively. For example, people often raise concerns about potential health problems to justify their objection to the use of antibiotics and hormones in animal husbandry.

One of the chemical carcinogens of concern is acrylamide, which is found primarily in processed or fried foods such as potato chips. This suggests that if we could remove this chemical from potato chips, they would be safe to consume, even though they continue to be unhealthy processed potato slices soaked in fat and salt.

So many of us seem to need a scapegoat. We don't want to hear that our favorite foods are harmful simply because of their nutritional content.
Principle 6: Nutrition that prevents early disease can also halt its progression.
Chronic diseases take several years to develop. For example, it is believed that the initiation of breast cancer can occur during adolescence and the disease may not manifest itself in the future until the postmenopausal period! Therefore, it is likely that there are many middle-aged women around us, whose initiation of breast cancer occurred in their youth, but the disease will manifest itself only after the onset of menopause. Many, on the basis of this, will fatally consider that nothing can be changed. What should we do, given that many of us may already have a chronic illness that will manifest itself decades later?

Luckily for us, proper nutrition helps us achieve the best possible health at every stage of the disease. We reviewed research findings showing that eating whole foods can help heal late-stage cardiovascular disease, help obese people lose weight, and people with diabetes to stop taking medication and return to their pre-existing lifestyle. disease.

Certain diseases, of course, are apparently incurable. Autoimmune diseases are probably the worst, because if the body starts a war against itself, it may not stop.
Principle 7. Nutrition that is beneficial for one chronic disease will help prevent many other diseases.
When I was negotiating the publication of this book, I had a meeting with the editor of a large publishing house, and I shared with her my intention to devote some chapters to certain types of diseases in order to talk about the relationship between nutrition and certain ailments. In response, the editor asked me: "Could you develop specific diets for each disease, so that the same recommendations are not made in every chapter?" In other words, could I recommend one special meal for cardiovascular patients and another for diabetics? Of course, the implication was that the same diet for different diseases would not attract enough attention, would be "not easily marketable enough."

It might be a marketing coup, but not a scientific one. Therefore, I'm afraid I don't have a separate recipe for each disease. I have only one nutritional recommendation: you can easily achieve optimal health and protect yourself from a wide variety of diseases with one simple diet, [preferring plant-based foods over animal foods].
Principle 8. Good nutrition promotes health in different dimensions of our existence.
There has been a lot of talk lately about a holistic, or holistic, approach to health. People understand this concept in different ways. Many include "alternative" medicine and medicines, so in their understanding holistic medicine is associated with acupressure, acupuncture, herbs, meditation, vitamin supplements, chiropractic, yoga, aromatherapy, feng shui, massage and even sound therapy.
I endorse holistic medicine as a concept, but not as a popular phrase that is used to refer to any non-traditional medical practice, the benefit of which is often not proven. Nutrition, for example, is of paramount importance to our health. Eating is perhaps the closest contact we have with our environment; what we eat becomes part of our body.
However, other things are also important - physical activity, emotional and mental health, and a comfortable environment. It is necessary to include these aspects in our concept of health, since they are all interrelated. And this approach is truly holistic.
This growing relationship became apparent to me during my animal experiments. Rats that were kept on a low-protein diet not only did not develop liver cancer, but also had lower blood cholesterol levels, were more energetic and voluntarily "exercised" in the wheel twice as long as rats whose diet contained a large amount of squirrel. The evidence for increased activity has been backed up by the overwhelming number of practical examples I've encountered over the years: People who eat well are more energetic.
The synergy between good nutrition and physical activity is very important, and there is evidence that the two areas of life are intertwined. The combination of proper nutrition and regular exercise helps a person achieve better health than the two factors alone.
We also know that physical activity affects a person's emotional and mental well-being. Much has been said about the effect of exercise on various chemicals in our body, which in turn determines our mood and concentration. And the improvement in emotional well-being and intellectual ability pushes us to maintain an optimal diet.
INTERESTING FACT
In 2010, US President Bill Clinton, describing how he lost about 11 kg, referred to the book China Study, which he turned to to improve his health after heart surgery. Clinton completely ditched dairy products and made legumes, vegetables and fruits staples in his diet.