2015 10 05 dc sr resource grp body and brain
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Dr. Barnard presentation at the DC Senior Resource Group Meeting
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2015 10 05 dc sr resource grp body and brain
- 1. Foods for Protecting Body and Mind Neal D. Barnard, MD Physicians Committee for Responsible Medicine Adjunct Associate Professor of Medicine The George Washington University School of Medicine
- 2. Number and Percentage of U.S. Population with Diagnosed Diabetes, 1958–2010 CDC’s Division of Diabetes Translation. National Diabetes Surveillance System available at http://www.cdc.gov/diabetes/statistics
- 3. A Lesson from Japan
- 5. Diabetes Prevalence in Japan In adults over age 40: Prior to 1980: 1-5% Kuzuya T. Prevalence of diabetes mellitus in Japan compiled from literature. Diab Res Clin Practice. 1994;24 Suppl:S15-S21.
- 9. Rising Fat Intake in Japan Murata M. Am J Clin Nutr 2000;72(suppl):1379S-83S. Fat (grams/day) 0 10 20 30 40 50 60 1955 1965 1975 1985 1994
- 10. Falling Carbohydrate Intake in Japan Murata M. Am J Clin Nutr 2000;72(suppl):1379S-83S. Carbohydrate (grams/day) 250 280 310 340 370 400 430 1955 1965 1975 1985 1994
- 11. Diabetes Prevalence in Japan In adults over age 40: Prior to 1980: 1-5% By 1990: 11-12% Kuzuya T. Prevalence of diabetes mellitus in Japan compiled from literature. Diab Res Clin Practice. 1994;24 Suppl:S15-S21.
- 12. A Lesson from the U.S.
- 13. U.S. Per Capita Meat Intake (lb) 1900 1920 1940 1960 1980 2000 20 40 60 80 100 120 140 160 180 200 220 Source:US Department of Agriculture, Economic Research Service, http://www.ers.usda.gov/Data/FoodConsumption/FoodAvailSpreadsheets.htm#mtpcc, accessed August 15, 2009. 1909 2004 123.9 lb 201.5 lb (Includes red meat, poultry, and fish) 2012 181.5 lb
- 14. U.S. Per Capita Chicken Intake (lb) 1900 1920 1940 1960 1980 2000 0 10 20 30 40 50 60 Source:US Department of Agriculture, Economic Research Service, http://www.ers.usda.gov/Data/FoodConsumption/FoodAvailSpreadsheets.htm#mtpcc, accessed August 15, 2009. 1909 2006 10.4 lb 60.9 lb 2012 56.6 lb
- 15. U.S. Per Capita Cheese Consumption (pounds) 1900 1920 1940 1960 1980 2000 0 10 20 30 40 Source:US Department of Agriculture, Economic Research Service, http://www.ers.usda.gov/data-products/dairy-data.aspx#.Ui9QRT_4LTI, accessed September 10, 2013 1960 8.3 lb 2012 33.5 lb 1909 3.8 lb
- 32. Diabetes Prevalence 2009 www.cdc.gov/diabetes 0 - 6.5 6.6 - 8.0 8.1 - 9.4 9.5 - 11.1 > 11.2
- 33. Adventist Health Study – 2 60,903 participants, aged ≥30, enrolled 2002-2006 Tonstad S, et al. Type of vegetarian diet, body weight and prevalence of type 2 diabetes. Diabetes Care 2009;32:791-6.
- 34. Weight-Control Study 2 rules: 1. No animal products 2. Minimize oils No exercise 14-week study
- 36. Typical Day’s Meals Breakfast Blueberry pancakes or Oatmeal with cinnamon and raisins Half cantaloupe Rye toast with jam Lunch Chunky vegetable chili Garden salad with sesame dressing Snack Banana Dinner Lentil soup with crackers Linguine with artichoke hearts and seared oyster mushrooms Steamed broccoli
- 37. Results at 14 Weeks 13 lb average weight loss 2-inch drop in waist measurement Increased insulin sensitivity
- 38. Plant-Based Diet for Type 2 Diabetes Plant-based diet vs conventional diet 22-week study, 1-year follow-up n = 99 Barnard ND, et al. Diabetes Care 2006;29:1777-1783. Barnard ND, et al. Am J Clin Nutr 2009;89(suppl):1588S-96S. Funding: NIDDK; Diabetes Action Research and Education Foundation
- 39. Hemoglobin A1c at Baseline and at 11 and 22 Weeks Week 0 Week 11 Week 22 6.5 7.0 7.5 8.0 8.5 Vegan ADA Individuals with no medication changes, n = 24 vegan, 33 ADA P = 0.01 8.07 7.88 7.42 7.18 7.50 6.84 A1c (%)
- 40. Vance Lost 60 pounds Stopped diabetes medications. A1c fell from 9.5 to 5.3
- 41. Nancy Lost 40 pounds Stopped all diabetes medications. A1c fell from 8.3 to 6.8. Arthritis improved dramatically.
- 42. Glucose Insulin Intramyocellular lipid Inside the Cell ● ● ● ● ● ● ● ●
- 44. There were a few missteps along the way…
- 45. Body Weight P-value < 0.0001 Am J Health Promotion, In pre
- 50. 2010 2020 2030 2040 2050 0 5 10 15 Alzheimer's Prevalence in the U.S.(millions) Hebert LE. Arch Neurol. 2003;60:1119-1122
- 51. Memory Problems Lapses Mild cognitive impairment • Learning, remembering • Reasoning • Visual-spatial ability • Language • Personality Alzheimer’s disease =
- 52. APOE epsilon-4 Allele From one parent: 3x risk From both parents: 10 - 15x risk
- 59. Chicago Health and Aging Project
- 60. Saturated Fat 13 grams 25 grams Alzheimer’s Risk
- 61. Add Up the Saturated Fat 2 large eggs 3.2 g 1 slice bacon 1.0 g Chicken thigh, skinless 4.7 g Whole milk (1 cup) 4.6 g DiGiorno Pizza for One 12.0 g Total 25.5 g
- 62. Cardiovascular risk factors, Aging, and Dementia (CAIDE) study, Finland Eskelinen MH. Int J Geriatric Psychiatr. 2008; 23: 741–747. 1,341 adults Average age: 50 Followed 21 years Mild Cognitive Impairment Saturated fat per day Low (<21.6 grams) High (>21.6 grams)
- 63. Cardiovascular risk factors, Aging, and Dementia (CAIDE) study, Finland Eskelinen MH. Int J Geriatric Psychiatr. 2008; 23: 741–747. 1,341 adults Average age: 50 Followed 21 years Mild Cognitive Impairment APOEε4 Low (<21.6 grams) High (>21.6 grams) Saturated fat per day
- 64. Trans Fats Low: 1.8 grams High: 4.8 grams Alzheimer’s Risk
- 65. Cholesterol and Alzheimer's Risk <198 198-220 221-248 249+ 0 1 2 Serum Cholesterol (mg/dL) RelativeRisk 9,844 participants in the Kaiser Permanente health plan. Solomon A. Dement Geriatr Cogn Disord. 2009;28:75–80.
- 67. Concord Grape Juice Mild cognitive impairment Average age: 78 1 pint daily 0 1 2 3 30 35 40 Learning (California Verbal Learning Test) Grape Juice Months Placebo 33.2 38.6 33.2 35.2 University of Cincinnati Krikorian R. Br J Nutr. 2010;103:730-4. 0 1 2 3 4 5 6 7 8 Recall (California Verbal Learning Test) Grape Juice Months Placebo 5.4 7.2 5.0 6.0
- 68. Blueberry Juice Mild cognitive impairment Average age: 76 1 pint daily 0 1 2 3 5 10 15 Learning (Verbal Paired Associate Learning Test) Blueberry Juice Months University of Cincinnati Krikorian R. J Agric Food Chem. 2010;58:3996-4000. 0 1 2 3 5 6 7 8 9 10 Recall (California Verbal Learning Test) Months Blueberry Juice
- 70. Physical Activity University of Illinois, 120 adults Brisk walk, 3 times per week Reversed brain shrinkage Improved memory Erickson KI. Proc Natl Acad Sci USA. 2011;108:3017-22.
- 71. Dr. Barnard’s Exercise Tips 1. Arrive at airport as late as possible. 2. Carry massively heavy luggage. 3. Run for the plane.
- 72. Beginning Aerobic Exercise Begin with 10-minute brisk walk. Increase 5 minutes per week, up to 40 minutes.
- 73. The Bilingual Advantage Languages protect your brain. Delays cognitive decline by ~5 years. Craik FI. Neurology. 2010;75:1726-9.
- 74. Mental Activity Reduces Alzheimer’s Risk • Intellectual activities • Documentaries, newspapers • Crosswords, anagrams
- 75. WELL ILL
- 76. P R E S B Y T E R I A N S SN AI RET YB S ER P
- 78. Online Cognitive Training Lumosity.comWord Bubbles
- 80. PCRM 2009 USDA 2011
- 81. Beginning a Healthful Diet Step 1. Check out the possibilities
- 83. Healthy Breakfasts • Cinnamon Raisin Oatmeal • Blueberry Pancakes • Bran Flakes with Almond Milk • Veggie sausage, veggie bacon • Breakfast Scrambler • Fantastic Fruit Smoothie • Whole-Grain Bagel with Jam • Swiss Style Muesli • Slow Cooker Whole-Grain Porridge • Orange-Pineapple Crush
- 84. Lunches and Dinners • Veggie Pizza • Chunky Vegetable Chili • Bean Burrito • Veggie burgers, veggie hot dogs • Mandarin Stir-Fry • Portobello Mushroom Steaks • Oven-Barbecued Tofu Steaks • Sweet & Sour Tempeh • Southern Beans & Greens • Seitan Cassoulet •Stuffed Vegetable Rolls • Zucchini & Herb Calzones
- 85. Italian Cuisine
- 86. Mexican Cuisine
- 87. Chinese Cuisine
- 88. Japanese Cuisine
- 89. Fast-Food Options Veggie delight Bean burrito, hold the cheese
- 90. Beginning a Healthful Diet Step 1. Check out the possibilities Step 2. Do a 3-week test drive Optional: Use transition foods
- 91. PCRM.org
- 92. PCRM.org
- 93. PCRM.org
- 94. U.S. Per Capita Meat Intake (pounds) 1980 2000 160 180 200 Source:US Department of Agriculture, Economic Research Service, http://www.ers.usda.gov/Data/FoodConsumption/FoodAvailSpreadsheets.htm#mtpcc. 1967 170.2 lb 2004 201.5 lb (Includes red meat, poultry, and fish)
- 95. U.S. Per Capita Meat Intake (pounds) 1980 2000 160 180 200 Source:US Department of Agriculture, Economic Research Service, http://www.ers.usda.gov/Data/FoodConsumption/FoodAvailSpreadsheets.htm#mtpcc. 1967 170.2 lb 2005 (Includes red meat, poultry, and fish)
- 96. U.S. Per Capita Meat Intake (pounds) 1980 2000 160 180 200 Source:US Department of Agriculture, Economic Research Service, http://www.ers.usda.gov/Data/FoodConsumption/FoodAvailSpreadsheets.htm#mtpcc. 1967 170.2 lb 2006 (Includes red meat, poultry, and fish)
- 97. U.S. Per Capita Meat Intake (pounds) 1980 2000 160 180 200 Source:US Department of Agriculture, Economic Research Service, http://www.ers.usda.gov/Data/FoodConsumption/FoodAvailSpreadsheets.htm#mtpcc. 1967 170.2 lb 2007 (Includes red meat, poultry, and fish)
- 98. U.S. Per Capita Meat Intake (pounds) 1980 2000 160 180 200 Source:US Department of Agriculture, Economic Research Service, http://www.ers.usda.gov/Data/FoodConsumption/FoodAvailSpreadsheets.htm#mtpcc. 1967 170.2 lb 2008 (Includes red meat, poultry, and fish) 2007
- 99. U.S. Per Capita Meat Intake (pounds) 1980 2000 160 180 200 Source:US Department of Agriculture, Economic Research Service, http://www.ers.usda.gov/Data/FoodConsumption/FoodAvailSpreadsheets.htm#mtpcc. 1967 170.2 lb 2009 (Includes red meat, poultry, and fish) 2007 2008
- 100. U.S. Per Capita Meat Intake (pounds) 1980 2000 160 180 200 Source:US Department of Agriculture, Economic Research Service, http://www.ers.usda.gov/Data/FoodConsumption/FoodAvailSpreadsheets.htm#mtpcc. 1967 170.2 lb 2010 (Includes red meat, poultry, and fish) 2007 2008 2009
- 101. U.S. Per Capita Meat Intake (pounds) 1980 2000 160 180 200 Source:US Department of Agriculture, Economic Research Service, http://www.ers.usda.gov/Data/FoodConsumption/FoodAvailSpreadsheets.htm#mtpcc. 1967 170.2 lb (Includes red meat, poultry, and fish) 2011 2007 2008 2009 2010
- 102. U.S. Per Capita Meat Intake (pounds) 1980 2000 160 180 200 Source:US Department of Agriculture, Economic Research Service, http://www.ers.usda.gov/Data/FoodConsumption/FoodAvailSpreadsheets.htm#mtpcc. 1967 170.2 lb (Includes red meat, poultry, and fish) 2012 2007 2008 2009 2010 2011
- 103. U.S. Per Capita Meat Intake (pounds) 1980 2000 160 180 200 Source:US Department of Agriculture, Economic Research Service, http://www.ers.usda.gov/Data/FoodConsumption/FoodAvailSpreadsheets.htm#mtpcc. 1967 170.2 lb (Includes red meat, poultry, and fish) 2004 201.5 lb 2012 181.5 lb - - - - - - - - - - - - - - - - - - - - - - - -20 lb 1983
- 104. 5100 Wisconsin Avenue, Washington, DC Opening January 2016 Barnard Medical Center
- 105. 5100 Wisconsin Avenue, Washington, DC Opening January 2016
Editor's Notes
- Methodology Number and percent of the U.S. population with diagnosed diabetes were obtained from the National Health Interview Survey (NHIS, available at http://www.cdc.gov/nchs/nhis.htm) of the National Center for Health Statistics (NCHS), Centers for Disease Control and Prevention (CDC) for years. Conducted continuously since 1957, the NHIS is a health survey of the civilian, noninstitutionalized population of the United States. The survey provides information on the health of the United States population, including information on the prevalence and incidence of disease, the extent of disability, and the utilization of health care services. The multistage probability design of the survey has been described elsewhere (1,2). Estimates for years 1958-1979 were obtained from published data (3) and estimates from 1980 forward were derived directly from the NHIS survey data. References 1. Massey JT, Moore TF, Parsons VL, Tadros W. Design and estimation for the National Health Interview Survey, 1985-1994. Hyattsville, MD: National Center for Health Statistics. Vital and Health Statistics 1989;2(110). 2. Botman SL, Moore TF, Moriarity CL, Parsons VL. Design and estimation for the National Health Interview Survey, 1995–2004. National Center for Health Statistics. Vital and Health Statistics 2000;2(130). 3. Harris MI: Prevalence of noninsulin-dependent diabetes and impaired glucose tolerance. Chapter VI in Diabetes in America, Harris MI, Hamman RF, eds. NIH publ. no. 85-1468, 1985.
- Age-Adjusted Prevalence of Diagnosed Diabetes per 100 Adult Population, by State, United States
- We saw no change in body weight in control group participants, but an average of 11 pound weight loss in participants in the vegan group. 16 control-group participants began the optional program initiated at their site. These participants attended an average of 46% of meetings and lost a mean of 9 lb. Attendance was significantly correlated with weight loss (r = -0.61, P = 0.01). Of participants who attended &gt;50% of meetings (n = 8), mean weight loss was 13 lbs.
- Hillary and Bruce were our youngest participants, they worked at Geico together. In July 2007 I weighed 240 lbs and had a BMI of 36.4. During the 20 weeks of the study, I lost 41 lbs, reduced my BMI to 30.2. More importantly, I also gathered the tools I needed to continue the success on my own after the study ended. Keeping with the diet after the study ended, I eventually lost a total of 85 pounds and I now have a BMI of 23.5, well within the normal range. ; I feel that this confidence boost contributed significantly to my work performance and helped me earn 3 promotions over the course of 13 months My boyfriend, following the same diet, has lost a total of 100 lbs and his cholesterol fell from 270 to 150. He was already developing the preliminary signs of heart disease, and I have no doubt that within a short period of time, one or both of us would have begun to experience severe health deterioration or require medication.
- From: Jenna Jean [mailto:jennamichelle1@gmail.com] Sent: Tuesday, April 17, 2012 10:15 PMTo: Neal BarnardSubject: Re: May I please ask a favor? Yes, please feel free to share anything. If you need the before pictures, I&apos;ll have to do some digging on an older computer. Just let me know when you need them by. On Tue, Apr 17, 2012 at 7:01 PM, Neal Barnard &lt;[email_address]&gt; wrote: Hi, Jenna, I hope you’ve been well. A year or two ago, you kindly let us know about your experience with a vegan diet and sent some wonderful pictures. May I ask a favor? In a few months, I’m going to be doing some lectures and a PBS program related to a new book, and I wanted to show that a vegan diet leads to weight loss. Would it be okay if I were to use the pictures you sent? The book actually relates to how foods affect brain function, but since the key part of the nutrition plan is to go vegan, I thought that showing the weight loss that occurs would inspire people to give it a try. Thank you for your kind consideration. All the best, Neal D. Barnard, MD Ms. Jenna Kinsey - Headaches/Pain/Weight [email_address] 3636 Sumner Ave #209, Pomona, CA 91767 Phone Number: 559-930-3890 Date of Birth: Jan 5, 1980 I spent the first half of my life feeling sick. In high school I had a cyst that had grown to be larger than a basketball, and it took doctors five years to discover what was wrong. Once the cyst was removed I had high hopes that my health problems would be solved, but I unfortunately began to suffer from terrible migraines and digestion problems. They became so painful, that I eventually dropped out of college and moved home so that I could spend time trying to get better. Once again, doctors failed me, and after spending a year taking expensive exams and trying medication after medication, I finally figured I would probably spend the rest of my life in pain. My Mother directed me to the McDougall health clinic, and at that point I was willing to give anything a try. After ten days on a low fat vegan diet, my headaches and digestive problems were significantly better. Since then I have been a strict follower of a vegan diet, and my chronic health problems have been cured and I&apos;ve effortlessly lost a lot of weight. I went from 160 to 120. I was able to go back to school, and because of the energy I have from my new diet, I will be graduating this spring with high honors. I am so grateful that I have discovered the correct way to eat, because it truly changed my life. I am a vibrant person who has always loved being involved in everything, and my health was keeping me from being able to do everything I wanted to do. People often ask me if it is hard to eat the way that I do, and I answer honestly that it isn&apos;t hard. Having migraines was hard, the positive benefits of my diet make it incredibly easy to follow. I may have spent the first half of my life in poor health, but now I have the second half of my life to look forward to, and because of my newfound health I am incredibly excited for the future. The reaction people get when they see her for the first time since she lost the weight is complete surprise. From: Jenna [mailto:[email_address]] Sent: Friday, December 03, 2010 11:58 AMTo: Jill EckartSubject: Re: Your vegan diet success story Sure, just let me know if you need anything. Things are going great over here. My husband and I just adopted a baby and we&apos;re thrilled to be parents. The vegan diet is still going strong. :-) I&apos;ll add some recent pictures for you, you&apos;re welcome to use any of them. ~Jenna
- Hi Neal: Sorry it took so log, but here are images of a plaque and a tangle from one of the world`s leading authorities on AD and he is happy to let you use them. Plaques are extracellular, in contrast to tangles that are initially intraneuronal but persist after neuron death and disappearance as “ghost” or “tomestone” extacellular tangles sitting where the neuron cell bodies that had once contained them used to be but no longer are. Larry From: Eliezer Masliah [mailto:emasliah@ucsd.edu] Sent: Wednesday, April 25, 2012 9:59 PMTo: Lawrence A.HansenSubject: Re: Pictures of plague and tangle Hi Larry please find enclosed, plaques are with anti-Abeta and tangles with phospho Tau Beta amyloid only reveals itself as filamentous at the resolution level of the electron microscope. The images I sent are brown because an antibody to the beta amyloid protein was attached to a brown chromagen to label the otherwise nearly invisible fibrils. Larry
- Rent sausage maker, try Gimme Lean
- Hi Neal: Sorry it took so log, but here are images of a plaque and a tangle from one of the world`s leading authorities on AD and he is happy to let you use them. Plaques are extracellular, in contrast to tangles that are initially intraneuronal but persist after neuron death and disappearance as “ghost” or “tomestone” extacellular tangles sitting where the neuron cell bodies that had once contained them used to be but no longer are. Larry From: Eliezer Masliah [mailto:emasliah@ucsd.edu] Sent: Wednesday, April 25, 2012 9:59 PMTo: Lawrence A.HansenSubject: Re: Pictures of plague and tangle Hi Larry please find enclosed, plaques are with anti-Abeta and tangles with phospho Tau Beta amyloid only reveals itself as filamentous at the resolution level of the electron microscope. The images I sent are brown because an antibody to the beta amyloid protein was attached to a brown chromagen to label the otherwise nearly invisible fibrils. Larry
- Show butter, cheese, meat Ask Dr. Morris for actual percentages of AD risk, so I can say, with this much sat fat, your risk is this. Take out this fat and it’s reduced to this.
- Could show an array of foods, in line from lowest to highest sat fat content.
- Show snack foods contain trans fats