This post is based on the Powered by Plants presentation hosted by Kristin Gerhardstein, MD (PPG – Family Medicine & Primary Care), Lydia Hall, R.D. (Center for Healthy Living), and Kathy Wehrle, R.D. (Parkview Health).
There is an increasing number of advocates for transitioning to a whole foods, plant-based (WFPB) diet. One study on the impact of a WFPB nutrition approach explains, “Research shows that 80% of chronic diseases can be prevented with simple lifestyle changes, such as quitting smoking, improving diet, exercising, and maintaining a healthy weight. The benefits of lifestyle changes are encouraging, considering that 6 in 10 U.S. adults have at least one chronic disease, and at least 40% have two or more. Diet, in particular, plays a central role in the current chronic disease crisis. A whole foods, plant-based (WFPB) eating pattern has been shown to prevent and reverse multiple chronic diseases.”
The power to fight disease
Adopting a WFPB diet can reduce your risk of many chronic diseases, including:
What is WFPB?
The basis of the WFPB diet is to reduce the intake of processed and animal-based foods, and instead prioritise nutrient-dense whole foods – optimising your intake of the vitamins, minerals and fibre your body needs to stay healthy.
Specifically, the WFPB menu includes:
Fruits: bananas, grapes, strawberries, blueberries, oranges, cherries, etc. Vegetables: lettuce, collard greens, broccoli, cauliflower, kale, carrots, etc. Tubers and starchy vegetables: potatoes, yams, yucca, winter squash, corn, green peas, etc. Whole grains: millet, quinoa, barley, farro, rice, whole wheat, oats, etc. Legumes: kidney beans, chickpeas, lentils, lima beans, cannellini beans, black beans, etc. Nuts and seeds: walnuts, almonds, flaxseeds, chia seeds, hemp seeds, etc. Herbs and spices
What is not included in the WFPB diet?
Common foods not found on WFPB menus include:
Red meat Chicken, turkey, pork Processed meats Fish Eggs Dairy products Oil, butter, margarine Processed foods Refined carbohydrates (white bread, white rice, white pasta, white/enriched flour crackers, white sugar)
Impact of the WFPB diet on Alzheimer’s disease
Alzheimer’s disease is the most common cause of dementia, affecting 5.8 million people in the United States. One in 10 people over age 65 has Alzheimer’s disease, with prevalence increasing to 50% in those over age 85. One in six women and one in 11 men will develop Alzheimer’s disease in their lifetime.
You might be surprised to learn that a significant percentage of Alzheimer’s disease is preventable. How? By addressing the lifestyle habits that lead to acquired risk factors. This means managing or preventing problems such as:
Obesity – People aged 20-49 years are about twice as likely to develop dementia in later life. High blood pressure, high cholesterol, stroke/brain aneurysm, altered glucose metabolism, brain trauma
Alzheimer’s disease often first presents as mild cognitive impairment (MCI), where patients have memory problems but are still able to carry out activities of daily living. Amazingly, MCI can sometimes be reversed with lifestyle actions, including:
Meditation – slows the atrophy of the hippocampus (the brain center involved in short-term memory) in people with MCI Exercise + DASH diet – A Duke University study found that exercise slows the rate of cognitive decline in people with MCI, but the DASH diet alone does not. Participants who combined exercise with the DASH diet saw the most improvement in slowing cognitive decline.
Although we know that there are currently no drugs that can stop Alzheimer’s disease, it’s not all bad news: research has demonstrated that there are some preventative measures that can be taken.
As the pieces of the puzzle come together, we begin to see that the ideal diet for the brain emphasizes a WFPB diet and eliminates sugar, meat, coconut oil, cheese, pastries, and sweets.
Additionally, taking a brisk walk every day reduces your risk by 40%. Learning something new, like a musical instrument or a language, can also be beneficial. Experts also strongly recommend addressing sleep apnea, which increases the risk of Alzheimer’s by 70%.
And new information is constantly coming to light: Dr. Dean Ornish is currently conducting research into using saffron (30 mg per day) to reverse the progression of Alzheimer’s disease with promising results.
For people who already have Alzheimer’s disease (cognitive decline), other supplements may be helpful, such as:
DHA from Microalgae (250mg per day) Vitamin B12 (5,000mcg per week or 500mcg per day) Turmeric Vitamin D3 (2,000IU per day)
Resources to get you started
When you’re ready to adopt a more WFPB approach, we can help.
Many restaurants offer plant-based dishes on a regular basis, but if they don’t:
Mix and match WFPB sides to create a meal. Choose a restaurant with an open kitchen and make requests. Look at the ingredients in other dishes and ask for a “bowl” that combines grains and vegetables. Ask the chef for recommendations.
Other Parkview Dashboard posts to check out:
Transitioning to a Plant-Based Diet – Tips and Tricks
Vary your protein source to improve your health
10 Weeks to a Plant-Based Diet – Week 10
Soybean ingredients and suggestions
For more recipe inspiration, be sure to check out our Pinterest profile.
