Professional Documents
Culture Documents
JI1
&
1010 14rh t. W
Ardmore. OK 73401
lSBN 0-9661979-3-3
Caution: dus book does not estabJish a docror-patienr relationship with rhe reader.
Persons who are ill or on medication who wish to significamly change their lifeseyle
should do so under the direction of a physician familiar wirh the effects of Jjfesryle
change on health.
Nedlcy. Neil.
Proofpositive: how 10 reliably combat disease and achieve
optimal heallh through nutrition and lifeslyle / Neil Nedlcy.
-- 1" ed.
p. cm.
II
3. Health promolion.
613
QB197-41508
Dedication
To my father, A. LLoyd Nedley, Jr. (Eud).
My father is a mechanical engineer and not a heaIth professional by trade. He has spent
most of !lis working life designing automobiles for General Mowrs. lf it were not for the
personallifesryle changes my father made whell I wa growing up, this book would probably have never been wriuen. As a young ba)' I wirnessed lum make dramatic changes in
rhe areas of nmrition and exercise and turn his own failing health imo exceptionally good
health in a marter of mOll(hs. This sparked my interest in health, and by the time my
iruerest haei fully grown into adulthood, I was a ph)'sician and an Internal Mcdicine specialist. Dad, an aurhor of numerous scientil1c engincering papers, volunt.eered ro function
as the "lay editor" of this book. He has put in untold tireless hours in attempting ro make
lhis book UJ)derstanelable [Q the general public and in certain technical portions of the
book his work has been quire perplexing. Ye! he has wilJingly sacrificeel, stating tha! he
ma)' "do more for mank.ind in assisting in this book rhan 1 have done in ali of my engiIIccring years. ' If d)is book assisrs individuals ro change lifesr)'les for the beuer, thlls improving health. my father (ancl l) will be (fui)' gratified.
III
Acknowledgments
My gratitude and thanks to:
David DeRose, M.D., as an instructor in my Internal Medicine residency. who demonstrated rhe impoflance of diet in assisting in healing certain diseases. De. DeRose was
ilie fim person tO show me (rom modern scientific [jterature fhe superioriry of a dier thar
1describe and recommend in ilie book. He was instrumental in bringing abour changes in
my own diet and lifesryle for rhe berrer. It is fitting chat he be t!le editor for this work.
Uchee Pines Instirute, Seale, Alabama, who kindly loaned one of ies students ro assist
in referencing this book. Each chapter is extensively referenced, thanks Iargely ro the work
of Rodney Scale, who delayed the recum [O his home in Australia for over rwo years in
order to see rhe book completed. He spenr countless hours on MedHne (an online service),
obtained many full articIcs, and made maoy caJls ro individual authors of scudies ro cooflrm thac we were quoting the <lmhors correcdy. He is presently worlcing extensively on the
more exhaustive upcoming CD-ROM version.
Charles C1eveland, M.PH., who helped iuitiare che project by "rranslating" videotaped leccures inco book format and assiscing in initial referencing.
Shellie Hammack and ony Clifron who helped with the ftgure !ayouts and design.
Mcrcy Memorial Healili Center, Ardmore, Oklahoma, who not only "pllt up" with
rme periods that 1was absent writing the book, bur provided he1p through the use of their
medical library. Kim McClemore, ilie medical librariaJl, always cheerfully obtained fuU
arricles even ehough they were sometimes difficuJt ro hnd.
Velda Lewis, Ardmore Insticure of Health, who asked me ro give many health leccures
in several different settings aner we moved ro Oklahoma. She always insisred OI) professional-appearing visual aids. In the audience, occasionally, were those who lacer invired me
tO give additionaJ peesentations on a national and international scaJe. Had it not been for
the initiaJ heaJrh Iecmres, the material forthis book would never have been formed.
The board of direcrors of the Ardmore Institute of Healdl, owner and operator of clle
Lifesryle Center of America, who asked me ro be their initial medical director. They conInued to stimulare my thoughrs around nutricion and lifesryle lines. Their subsequem
medical direc[Qt, Dt. Zeno Charles-Marcd,also provided multiple weekends of medical
coverage for my medical practice ro aUow me ro finish the book.
Brian Shockcy, M.D., who has willingly provided muhiple weeks of medical coverage
for my practice ta permit rne (O author this book. This on-en meanr work days in excess of
16 hours so his medical partner could stay home and write withour interruption.
My pariems, who not only "put up" wirh my medical coverage while 1 was wriring the
book, but who were on my mind as I wrote many secroos of the book. Although rheit
names, for the mose part, do not appear in the book. they helped provide some of che
maJly true examples eiced in the book. Furthermore, chis book is written for any parjem ro
VI
Contents
AllOUT THE AUTHOR
IX
"
"
PREFACE.
"
"
PURPOSE
"
,,"
Xl
Xln
"
XIV
1.
2.
GOOD
3.
4.
BLOCICED A1uERlES:
5.
111
6.
129
7.
THE
GafA
CAN
8r
11
PREVENTm!
55
91
147
8. SWEET 1IooTH, BiITER HAR.vEsT~ THE SUGAR ANO DIABETES STORY ...... [71
9.
193
211
Il.
MJLK: Fnlr:~D OR
Fo.E?
13.
,.."
257
237
DISTRF.SS
, ..
299
325
Vll
15.
A1DS AND
16.
LlVE
369
425
18.
455
19.
471
20.
1
APPENDLX II
ApPENDlX
APPENDIX
III
N
APPENDIX V
APPENDIX VI
ApPENDIX
VII
ApPENDIX VIII
ApPENDIX IX
ApPENDIX X
ApPENDIX
VIII
HABn AND
347
"
DEAl1;I
485
525
526
527
529
530
533
534
535
536
537
Foreword
This book is the most useful book for health promotion ever wriuen in rhis generarion
and willundoubredly emerge as rhe standard handbook for aU healrh educarors. It provides the faers in a sciemifie and bahnced manner thar shouJd be compeUing for any
rational being ro give reason for improving !lis/her lifesryle.
The book goes beyond the faers and dangers of our lifesryles ro give constructive rechniques in how eo change. It is well known thar rhe faers al1d dangers are noe enough [Q
change mosr people. However, rhis informarion alone ma)' well keep many horn developing soroe of rhese bad habits ta begin wirh as well as srop rhose in rheir rraeks who have
bad habirs, forcing rhem ro reeonsider whar ehey are doing. Bur rhis book conrinually
poinrs ro rhe only real Souree tlur will make change possibJe and urges ali ro avail rhemselves of rhar Power.
The major areas of lifesr)'le rhar need changing in rhe developing world are also addressed in rhe book. The World Healrh Organization~ srates:
"'On currenr projecrions. cardjovascular diseases (and cancer) will emcrge, or be esrablished,
. as subS[.1nria} heahh probJems in vinually every colJnrry in rhe world by [he year 2000." "Their
prevenrion or redllCrioJl is boch a social responsibiJiey and an economic necessiry."
"1 n developcd countries, diseases ee1al.ed ro life-slyle (including diel, alcohol consumption,
smoking, :LIld rhe level of physical activiry) ac.coum for mos[ morbidiry and morraliry."
The WHO sr'l(es rhar a program is needed of "primordi<ll" prevenrion; rhar is. do
somerhing ahour it before rhe epidemie oeeurs. Ir is possible ro reduce rhe coronary hean
disease risk by 90 percenr aod cancer risk by as much as 80 pereenr.
The moral brerkdown of socjety also has resulred in many of our problems, sueh as
AJDS. Srudies have demonstrarcd rhe lack of effeeriveness of the usual sex edueation
cITam whereas the spirirual influence of rwo parenrs in the hOlne has been effective.
Through rhe righr exercise of rhe will, an cnrire change may be made in rhe lifesryle.
This is ehe governing power in rhe nawre of man-rhe pO\ver of deeision, of ehoice.
Everyrhing depends an rhe righr aecion of (he will. Through rhe use of the informarion
ptesenred here in making proper choices. disease cannoc only be prevenred, bur many aJso
will be able ro regain rhe heaJ(h rhar rhey have Iose.
J.A. SCHARFFENBERG, MD
Nutrition Researcher and
Adjunct Prof ofNutrition
Loma Lindo Universit)'
"'\Yfl-IO Ie(h. Report Serit-, 797, 1990, pp. 28, 157, 38, 36.
Xl
Recent research has given us new rools [har help us scay healiliy and live life ro ilie
fullesr. Through aur choice of foods aJld by avoiding che pirfalls of smoking and other
chemical exposures, we have more power for health than we mighc have imagined. Even
seriOliS ilJnesses, such as hearr disease and cancer, are dramacicaJly influenced by rhe food
and lifestyle choices we make each day.
However, an optimal dicr is not the fOmine of skinless chicken breast, yogun, and
salad thar many people imagine it ro be. The powcr of foods goes mllch further. In ch.is
volume, Neil Nedley, M.D., takes [he latcs[ medical research and shows you how ro build
a rrul}' powerful menu for heaJ[h. He also shows how to break free of bad habits and
addiccions [har prevcnr sa many people from really living.
Of. Nedley's medical knowledge enriches readers with new insighrs, and his wa(lmh
a.lld compassion help LIS over any momenrs of reticence we may have as we embark on aur
journey ca health.
NEAL D. BARNARD, M.D.
Xl!
Preface
This book addresses the un.iversal problem of personal health and disease, and is wrirten for the generaJ public as well as rhe health professionaJ. le speaks to any person who
wishes ro auaill (or mainrain) good health and freedam from disease by natural means,
minimizing rhe use of prescriprioll drugs, food supplemems, and diet fads. It conrains
specific medica.l advice ro arrain rhese goaJs. The prevemioll of a disease as weB as the
rrearment, if it exisrs rhrough lifesryle measures, are both addressed.
It is designed to be readable and eas)' ro understand, wirh mally color illusuatiolls dlar
claJify the subjecr at hand. Each of the 20 chaprers covers a specific topic, and each "stands
alone," which permi.rs a frec choice to begin ar rhe topic of highest interest ro r.he reader.
The book is based on the latesr facrual, reliable medical principles rhar have been llsed
by Dr. Nedley for r.reaullg his par.ienrs for many years. Counrless sciemific srudies COIlducred arotlnd the world, combined widl rhe latesr medical knowledge of the effecrs of
lifesryle faccors, form the basis for the information and advice given. Many specific diseases and ailments are addressed, in addirioll ro stJess, problems of addicrions, common
myrhs a~olJ( nurririon, food supplements, substance abuse, and other health topics.
XIII
PURPOSE
10 demonstrate che impact al nurrition and ocher lifesryle facrors an ovcrall health.
To show how cenain common (and sometimes unconilll0n) diseases can often be
completely prevemed ar helped by cenain lifesryle changes withour prescriprion drugs
and their accompanying side effeccs.
Ta enhance the readers' satisfacrion and enjoymcm of life by providing IDorivarion
and guidance for adopting rewarding lifestyle changcs thar are in agreemenc with cimeless
biblical principles and chose of modern science.
Ta present scielHific documelHacion of rhe chrust of dus book, raking it our of che
realm of opinion or fad and imo the realm ofsolid, reliable facr.
To provide a rdiable. well documemed saurce book for providing lIseful, IIp-ro-datc
information ca health professionaJs and assisrng them in educacing che public.
Ta make alI of me figures in chis book available in transparency, slide, or compurcr
presemation form ro beaJch educators and others for their use in preselHations ro omer
healrh professionals ar ro the general public rhrough {he soon-to-he-released CD-ROM
verSlon.
XIV
CHAPTER ONE _
PRINCIPLES
FOR OPTIMAL
LT
H
is situat ion was seriolls. 1 SlISpecred Harold had heaT[ disease. As parc ofm}" evalliacion,
1was now preparing bim for a
treadmill rest. While the llllfse and 1 were
hooking Haroid up ro the heaT[ monitor,
he. confided: "Oocror, J really don't rhink it
marter how J check out on the te t raday.
We each have a rime when \Ve are going tO
dic; thar rime is set and [here is nothing we
can do about it."
As 1 thought aboUT his sraremenr 1 reaJjzed how out of rouch Harold was ""ith aur
currenr knowledge of ehe relatiollship becwecl) lifesryle and health. An overwhclming amOllJlt of scienrific researeh eleady
demonsrrares rhat aur dai!y choices afFecr
our likeJihood of living a long ;md healchy
life. 1 decided lO ofFer Harold an extreme
cxample of how lifestyle choices can affect
Jongevicy. "Harold, ir may ar may nor bc
rrue [har God has already planned the besr
rime for you ta clic. Let us for a moment,
rhough, assume Hc did. What rhen would
happen if you committed suicide? Wouldn'r
you be dying sooner rhan the cime Gad
planned for you to dic?"
My point was obviolls. However, each
day mOsc aII of us make decisions tluc ultimarely have a bearing on life and healch.
Wc may nor commit suicide in a single de-
Iiberare acr, bur we may pllr harmfi.t1 sub"rances imo our bodies rhar will premarurely
cause dearh Or decrease our qualit)' of Jite.
the triggcr."
1 have ofren wondered why people take
beteer care of theil' ears rhan their bodies. 1
have yer ta meet a person who said, "God
has a plan as to when my car should 'die.
and 1do nor need ro 'Vorry abour it. 1don'r
need ro check or change the oiI, ar perfol'm
any routine mailllenance. And 1don'r need
PROOF POSITIVE
1..-_ _.....
*Firearms 35,000
*Sexual Bebavior 30,000
Motor Vebdes 25,000
*lIIicit Drugs 20,000
75
2S
200
100
300
400
500
600
700
* Denotes lijestylefQcto~'
Figure 1
538,000
105,000
90,000
Accidents
Ii~~~~~~'
I~
84,000
Pneumonia/influcnza
Diabetes
59,000
43,000
31,'000
25,000
241000
1 0 . Kidney failure
Other 398,'000
2,312,000
2S
Figure 2
so
7S
100
200
300
400
500
600
700
DIETA Y E CESS
D
CE
CAUSE MUCH DIS ASE AND DEA
1. Diet has a vital inOucncc on bcaltb.
2. Fi'lc of tbc tcn Icading causcs of iIlncss and dealh arc as!ociatcd
\'iith dicl (coronary hcart disCllSC, CjlDccr, slrokc, diabclcs,
and alhHoscierosis).
3. Anotherthrce ha'le been associalcd IVilh cxccssi'lC alcohol intakc
(cirrhosis of Ihe liver, accidenfs, and suicide).
4. These cight conditions accounled for nearly 1.5 million or the 2.1
mimon total deaths in 1987.
5. Dictary exccsscs or imbalanccs also contribuIe to
olhcr problelm such ilS hgh blood prCSSiJrc,
obesity, denl:!1 disel\ses, oslcollorosis, llnd
gastrointesfinal diseases.
6. It s now dear Iiull dicl conlribulcs in substantial
ways 10 the devclopmcot of thesc, discascs and that
modifical'ioD of dkt can contribuie 10 their
prc\'cniioll aud control.
Figure 3
,;
5. Regular exercise
6. Moderate or
DO lIse
of alcohol
7. No smoking
Figure 4
Men
No, of bcaltb
h.:lbits practiced
Womco
Porccnt
dc~d
in 9 Yf'ar~
"fi,
of bcahb
habUi li"raC:1i.ud
"crcent dcad
lO 9 ~lt2t'!
5.3
6
5
7.7
8.2
4
6-3
s
0-3
10.8
12.3
Figure 5
PROOF POSITIVE
Far
Hablts
Rabits
Habits
Hablts
Hablts
0-2
20
+14.3
+7.4
0.5
-1.1
-4.2
-9.4
30
+16.9
+9.1
+3.0
-0.6
-4.7
-1 J.I
40
+19.4
+10.7
+5.4
-0.1
-5.2
-)2.9
50
+22.0
+12.4
+7.9
-Ifl.3
-S.7
-14.7
60
+24.5
+14.0
+10.4
-Ifl.8
-6.2
-)6.4
70
+27.1
15.7
+12.8
+1.3
-6.8
-lIU
Age
Rabits
Figure 6
Figure 7
accrlled from earing breakfasr: improved
blood hemoglobin level, reduced blood
sugar, and improved rhyroid funcrion.
The cypes of foods rypically earen ar
breakfasr ma}' al50 conrribure ro rhe imporranee of rhe morning meal for weighr control. III rhe U.5. eulrure the evening meal
tradirionally features a far-rich fare based an
animal producrs, and breakfasr is ofren eentered arollnd fruirs and grains wirh rheir
assoeiared complex carbohydratcs. This
becomes imponanr when we recognize rhar
weighr gain is ofren related ta gerring roo
many calories from fat rarher (han from
complex carbohydratt$. In rhe researdllab,
animals an a high fat djet gain more weight
than rheir pe r an a low-F.u regimen--evcn
whcn bod) grollpS ear rhe same number of
calories each day.ll
PROOF POSITIVE
''Wilboul bre.akfasl,
possible heart-allack
risk may be elevalcd
for 2-3 boun afler
wakiog."
Clol-formlng
potential 2
B~ak~tHe~sOurA1en~1
o
Capa1Jiliry
Breakfast-
Dreakfast-
skippcrs
ealen
Figure 8
ADVA
,AKFAST
AGESOFEAT
Figure 9
MO TALITY S RELATED TO
SLEEP, EXERCISE, AND SMOKING
Nine year follo ...-up for ages 30 1069
J
.MCll
Wom~n
2.2
Monallty
risk Bllo 2
Smours
Figure 10
There are addition:tl benetlts from eating a good breakfast beyond longevicy. In
August of 1995, the Pediarrics Depanment
at rhe University of California ar Davis
hosted a number of psychoJogisrs, neuroscienrisrs, nurririonists, and physiologisrs ro
review the sciemific srudies on breakfasr.
The researchers coneluded rhar rhe "eating
of breakfast is imponanr ro learning,
memory, and physical well-being in both
children and adl1.lts."13 Good breakfast habits are essential for maximum efficiency,
both menraJ and physical, parricularly during rhe late mOfJ1ing hours. Breakfast eaters demonstrate berrer attirudes and improved scholastic performance. A more
complete lisring of rhe benefits enjoyed by
breakfast-eating are listed in Figl.lre 9. 14
Exercise
Ir is never roo Iare ro begin an exercse
program. A separate study found rhat regardJess ofhow our ofshape a person is, r.he
risk of dearh from aH causes could be ceduced by lllerely becoming fir rhrough a
regular exercise progmm. The amount of
benefir is tabulated in Figure II Y
Notice rhat the death care ofphysically
fir men is only one-third ofIhe rare of those
,hat are unfir. For rhose that were uDnt and
then became fir, rhe dearh rare is abolit half
as much as for rhose who are unfit.
Dangers ofSmoking
The AJameda Counry data revealed that
if arnan smoked, he had double rhe risk of
dying wirhin a nine year period compared
{O a man who did nor smoke. If a womall
smoked, she had a 60 percenr increased risk
of dying. Anorher study found rhar meD
who smoked throughour rheir enrire adult
life had an average life expectancy of only
65 years. 18 This is 12 years shorcer (han the
expected 77-year life span for a lifelong nonsmoker. 19
AJrhough length of life is important,
quaLity Of life is also crirical ro ali of us.
Smokecs tend ro have a poorer qllality of
life. For example, peptic ulcer disease is
much more common among smokers.
Awakening ar 2;00 AM wirh burning abdominal pain cerrainly is nor qualiry living.
Evcn if a smoker does nor ger u1cers, o{her
digestive problems may arise relared ro rhe
smoking habir. For example, rohacco decreases rhe rone in [he band of mllscle berween {ile esophagus (swallowing tube) and
rhe sromach. This makes it easier for sromach acid ta flow inca rhe esophagus ,Uld
cause heartburn, anorher common robber
of life's quality.
Cigarette smoking also affecrs orher organ syscems. It contribures ro early skin
wrinkling and osccoporosi (rhinning of rhe
bones). Skin wrinkling is merely an undesicable condirion, bur osreoporosis c.an be
life threarening. Hip fractuces ace alllong
rbe leading c.auses of dearh in older Americans. (More complete infonnarion an osreoporosis is included in Chapter 7, "The
Grear Mea{ and Prorein Mym." The thin-
Figure 11
PROOF POSITlVE
SOCIAL ETWORKS
Nille year follow-up of 7,000 adultI' ill lIorthern California for llges 30 to 49
3
2.9
Mcn
WonM:l1
2
Mortality
rlsk ratio
NOI
nlsrricd
Fe", rricndsl
rrlarivcs
Non cburch
mcmbcr
Non ~roup
mcmbcr
Figure 12
ehese e1emenrs enhance the moral and social quality of life, bm in addirion eheyalso
posieivdy affecr physiclli hellith imei longe-v;ty. When the Alameda COllllty data was
analyzed for ehese social and spirirual faetors, rhe I'esules were impressive. PanicuIarly srriking were ehe rcsuhs for rhose who
are 30 ro 49 years old. These are depicred
in Figme 12. 2oA growing body ofresearch
reseifies ro ehe value ofbdiefin God to one's
social and emOtional health. One such report from Duke Universiry fOllnd rhar individuals wirh strong religious faith reponed
higher levels of happiness ami s;'leisfaceion
in life. They 31so appeared ta handle craumarie evelHS better-wirh less menr31 and
social difflculries. 21 Chaprer 15, "AIDS and
HN- The Unrold Srory," and Chaprer 20,
'Beyond rhe Leading Causes of Death,"
provide addirional informarion on how [-urh
in God enhances healrh.
Conclusion
Many people in America in addirion to
my rreadrnill pariem, Harold, th.ink rhar
because of rheir generics or becallse ofsomt:
celesr.ial c1ock, the day and hour of deat.h
are hxed in srone. This faralisrie arritllde
forces rhem ro conci ude tiut they ca.n do
norhing ta prolong mei r Iives. The cvidence
presemed in rhis chaprcr dispds ali such
myths.
W. C. Willeu of rhe Harvard 5chool of
Public Healrh, Dcpanmenr of Nurrition
lowing sound health prJlciples. In rhe chapters {hat foUow you will 1nd the information yOll need (Q successfully guide yOll ro
"do what is right" and thllS experience the
oprimal healrh promised.
References McGinnis JM. Foege W'H. ActlJaI callse,' of de;lth in the United St:l.tes.
JANf.A 1993 ov 10;270(18):2207-2212. F~'{IIl'eiltlLI!)tl'dJ1l1d J1djllSudfom
fiill,micfe. pper rang<-'S uscd for tobacco, ,,\Cohol, and diet/exercise ba "d
on additionJI intormation presellled in rhi, book.
I
The Surgeon Gel/emIs Rtpon OII N/ltritioll alld Ht/1.lth. U.S. Dep!. ofHe:Jdl
~JJd
:; Breslo", L, Enslrom JE. Per. iSlence of heahh hahilS and their rel:uionship w mOrlaliry. Prrv Med 1980 Jul;9(4):469-483.
a ted from AJamcda Counry Sll.ldy data. For a similar table see T:\blc
X, page 79 In: BcHoe NB. Rclationship ofhealth pra liec and morraJiry.
?re-Il Merl1973 Mar;2(1):67-81.
1; Wingard DL, Berkm'lI1 LE Monalir)' risk associ:\rcd Wilh sle.cping patterns among adults. Slup 1983;6(2): 102-107.
16 Wingard DL. Berkm:UJ. LE Brand, RJ. A mulriv:uialC analysis ofhca.lthrdalcd praerices: A ninc-year monaliry follo\\'-up of rhl' AI:uneda COllnty
studl'. Am J EpidellJio/1982 Nov; I 16(5):765-775.
17 Blair SN, Kohll-lW 3rd, el a.1. Clta.nges in physica.1 t1tnc_\-~ and all-causc
morraliry. A prospecuve s[Udr ofhcalthy and unhcalrhr men. JAMA 1995
Apr 12;273(14): 1093-1098.
18 Cigarene slOokin<>-:l1uiblitable morta.!iry :U1d rears ofp<>tcl1liallife )ostUnilcd States, 1990. MMWR MOI'h MOI'/J1/ Wkly Rep 1993 Alig
27;42(33):645-649.
2u
J3erkmaJl
LE Syme SI..
Kaplan GA, SttnUll TE, et al. Mortaliry among thc e1dcrJy ill ilie AJameda
Counry Sludy: behavioral and demographic risk faelOrs. Am j Public HCJ1hb
1987 Mar;77(3):307-312.
JOii/'-
21
f HCllltb
lj
24 Exodus 15:26.
RaJoff J. Breakf.1St may reduce momi ng heart atlack risk. Science New!
1991 April 20;139(l6):246-247.
12
PROOF POSITIVE
10
CHAPTERTWO
GOOD
NEWSABOUT
~ANCER:
It Can Be Prevented!
11
PROOF POSITIVE
a marter of personallifesryle decisions. One
evidence of this lack of awareness is the filce
ehat, unJike some orher lifesryle-rdated diseases (such as hean disease), ehe total number of cancer deaths in America have been
sreadily increasing. 4 . S The rate of increase
is shown in Figure 1.
CANCER SON
ERISE
600,000
Cancer
Deatb5
500,000 400,000
300,000
200,000
100,000
O
1930
1940
1950
)960
I~O
1980
1990
2000
Year
Figure 1
12
is now the way co go." This chapter is wrirten on che hopes of putting che reader on
tile cuning edge of rhis new commirmem
ro the prevenrion of cancer and cancer
dearh.
SEVE WA ING
S GNALS OF CANCE
1. A change in bowel or bladder habits
2. A sore that does not beai
3. Unusual bleeding OF discharge
4. Thickening or a lump in the !"
breast or elsewhere
~~
5.1ndigestion or difficulty in
CANCER
swaUowing
~
6. Obvi?US change in ,a wart ormole
7. N agglng cough or hoarseness
<_"
'L
Figure 2
13
PROOF POSITIVE
aware ofseven of the mosr imporranr ca.ncer
warning signs. These are [isred in Figure 2. 14
Mosr of these warning signs are self-explanatory. For example, "a change in bowel
habits" can refer ro persistent diarrhea ar
consriparioo as well as ta changes in color
or size of rhe sIOols. "Bleecling" ncludes
such rhings as recral or II nusllal vagi nal
bleeding. "Difflcul[y in swallowing" can
age 50)
3. Sigmoidoscopy, preferably flexiblc (every 3 to 5
years after age 50)
4. Pelvic exam aud Pap smear (women: youIIger tita"
18 if sexually active; after 18 yearly for at least
three consecutive years, then frequeucy
determincd in conjunction with personal pbysician)
5. Blood PSA test (meu: yearly after age 50)
6. Selfibreast exam (women: monthly after age 20)
7. Breast physical exam (women: every three years
from 20-40, then annually)
8. Mammograro (women: begin by age 40, then
every other year, yearly after age 50)
Figure 3
14
The remaillder of chis chapter is divided inca rwo sections. The ftrsr section
deals with minimizing contact with cancercausing subsrances. The second deals wim
rhe agenrs that will help aur immune system ta fight c.ancer, and other agenrs that
will reduce our risk of getting cancer.
CANCER PREVENTION:
SECTIONIAvoid Factors
That Favor Cancer
Development
Ler us look ar the factors rhat F.lvor rhe
development of cancer and how we can
avoid rhem. As an exanlple, one (,\cror is
alcohol. We will see rhar rhe use of aleohol
favors the developmenr ofcancer and rherefore shollld be avoided. Furthermore, we
will find rhar avoiding alcohol helps us on
both of ehe froms menrioned. Alcohol a.nd
irs breakdown producrs have cancer-causing potential, and it al50 undermines t!le
immune system. COllsequent1y, a double
benefit will result from avoiding alcohol.
It is clear (har the besr way ro avoid cancer is by prevenring it before it has a chance
ro form in rhe first place; before it can even
be derected by screening resrs; before it has
a chance ro cause any symproms. Most can-
15
PROOF POSITIVE
16
10
CANCE
Lung
Lip
Mouth (oral cavity)
Throat (pharynx)
Voice box (larynx)
Trachea (wind pipe)
Esophagus
Stomach
DTOTO ACCO
. Liver
Pancreas
Bladder
Kidney
Cervix
Leukemia
Colon
Skin
Penis
Figure 4
II you are currendy struggling with nicotine addiction, do nOt despair. There are 46
million Americans who can eeseify thar ir
really is possible ro quic. Take advantage
roday of some of rhe effeceive strategies for
dealing wirh rhis addicrion as found e1sewhere in rhis book (see Chapter 16, "Oying For A Cigarene? Kick the Habie and
Live," and Chapter 18, "Overcoming Addiccions").
17
PROOF POSITIVE
Figure 5
18
19
PROOF POSITIVE
cancers were diagnosed. This helped ro ensure rhat estrogen levels were nor influenced
by the cancer irself or by orher recent facrors, including estrogen replacemenr. The
women wrh the highesr naeural estrogen
Japanese
in Japao
78
95
14
335
32
51
237
1331
150
Caucasians
in Hawaii
in Hawaii
371
297
154
1221
407
160
379
397
46
368
204
343
1869
714
274
962
217
75
Figura 6
20
,.ou
babits of many counrries provide slIbsrantiaJ evidence rhar excess fat in the diet increases the risk for cancer ofthe breast, prostate, skin, colon, rectum, ovaries, and
womb. 76
25
Deatb
rate per
Canada
U.S.A.
Malta.
Australia
Swede
W. Germany
France
Finland
Polaod
Greece
Hong Kong
Mexico
20
100,000 15
10
20
40
60
80
100
I
120
140
160
2]
PROOF POSITIVE
doubled their fac cOllsumprion. As their far
inrake increased, so did rheir rare of bre.1sr
cancer. RO Unfonun.1rely, as illuscraced by Japan, [he rrend in many nariolls is ro emulare America with irs richer, faner diec. As a
result of living like Americans, rhey are begiJllling ro dic like Americans-from
chronic lifesryle-rclared diseases. Eating a
high far diet during pregnancy may also increase rhe risk ofdcvdoping breasr cancer. RI
A srlld)' based in Arhens, Grecce is .1150
noreworrh)' on rhe subjccr of breasr cancer.
Invesrigarors found-nor unexpecredlydur women rhere who ate marg.1rine expefienced more breasr cancer. Howevcf, rhc
Greek research ream nored rhar ar !casr onc
f.1r aceual1y seemed ta dccrease breasr cancer risk. Women who used more olive oii (a
predominantly monounsamrared far) had
a 25 percenr elecrease in breasr cancer risk. S2
Whar abour dlose who aL-eady have cancer? Does their clierary far consllmprion have
any effecr on rile success rare of their rrearment? Swedi h researchers found evidence
rhar dier does affecr breast (Umor growth
22-
Mortllllly18
per
100,000 14
rat~
10
6
AII ages
2._-=*=::::::=:::::::::t=======::===="""?-54
O0_
1950
1955
:.
1960
1965
1970
1975
1980
ycars
old
1985
Y~ar
Figurll 8
22
The leading faral canccr among nonsmoking men, prostare cancer, is also linked
widl a high far inrake. The pattern is similar ro breasr cancer in dus regard. In rhe
1950s Japan had a very low dearh rarc from
prosrate cancer. Norice tbeie dramatic death
rare inerease from this cancer shown in Figure 8. 85
The remarkable increase in prostate G..1.ncer dearh rate c10sely pa.rallels rhe rise in f.1t
inrake by the Japanese. As we have already
nored, the Japanese doubled rheir fat inrake
berween 1964 and 1978. 86
Similar f1ndings are apparenr when comparing 1950s prostarc cancer rares for me
Japanese living in both Hawaii ancl the
Unired States with rheir Caucasian COllmerparrs. Faral prosrare cancer occurred markedJy less frequendy in me Japanese, as it clid
for breasr cancer, wirh Caucasians having a
four fold increase in risk. 87 Broad internarional comparisons have consisrendy shown
3
00 average diet
(approx. 39% calories from fat)
~ ,.'-
~7
'~~
,~~~~~~.~,
..:
......
, 10
I
Figure 9
Ofher cancers linked ta a high consumpeion of saturaeed fat include colon cancer
and ovarian cancer.
160
GrJlRls
offal
50
1.
140
D.S.A.
130
120
110
100
_ _L
1910
1920
1930
1940 1950
Ycar
1960
1970
1980
1990
Figura 10
23
PROOF POSITIVE
generation ago. Average far consumprion in
the 1980s was abouc 20 percenr higher rhan
thar in rhe 1950s. ar 165 grams per day compared to 140 grams per day. Before 1920,
far consumpeion was even lower, averaging
araund 120 grams per day. % Expressing
rhese exrremes il) tecms of percenrages, rhe
average American had a diet rhar was 32
percenr far in 1910. ThroughoLlr an 80 year
co
_
T
24
MEAT
C ASES
COLON CANCE
SK
Frequency ofeating
beef, pork, or Iamb
o
39
50
84
149
figure 12
cer U1 women. I03 104 Implicared foods included red mear and liver as weU as seafood
and dairy producrs. In rhis srudy, however,
rhe very worsr food group was eggs, wiu) rhe
heaviest consumers experienci ng .,i.'< times tht,
risk ofcolon cancer. Tbis Australian research
h.ll"rher emphasizes the condusion U):H. regarding mear eating and colon cancer, red
meat definirdy increases risk; chicken and
fish are associated wirh less risk, but are acmally not prorecri,'e. ThllS, Cllrrenr research
makes an e10quem poinr ro leave off alI red
meat-and ir does not provide a sound reason ro car more fish or chicken.
The colon cancer stlldies melltioned
thus far have been do ne on women. Srudies
in men have also linked mear inrake with
colon cancer. IOS , 106 For exaJnple, the same
Harvard research grollp lIsed similar medlodolog}' ro look ar colon cancer cases in rheir
male he.ahh professionals srudy.l07 They discovereel some srrkng dietary relarionships
b}' analyzing aII new cases of colon cancer
among rhe nearly 50,000 men in rhe sllId}'.
Those earing red mear as a main dish five
Of more rmes per week had a 3.5 rimes increilsed risk of colon cancer when compared
to rhose avoiding these foods (eating them
less rhan once per monrh). Remarkably.
despile rhis strong relarjonship, J10 relatioJ1ship emerged with silturated filt in/.ake. This
furrher srrengrhens rhe lkelihood rhar other
25
PROOF POSlTIVE
jctors besidefat contribute ro mear being a
high-risk food. This means rhat changing
animal-raising tcchniques and breeding
pracrices ta produce leaner live rock with
less sarurared far will not decrease many of
the most damaging aspects of these animal
products.
Charcoal-Broiled Meat is
Even More Dangerous
A patent meat-related carcinogen, caUed
benzopyrene, is l'e1ated ta cooking. Benzopyrene is one of 4000 ehemicals found in
cigarette smoke. In srudies using rodenrs
as well as hllmaJl cells in culture, benzopyrene demonstrates carcinogenic activiry
affeeting many tissues, such as me liver,
stomach, colon, intestine, esophagus, lungs,
and breasr. lOS Charcoal-broiled mear prodllces this substance in large quantiries on
the surface of the mear, as illustrated in
Figure 13. 109
A DANGEROUS CARCINOGEN IN
.CHARCOAL-BROILED MEAT
Beozopyrene in 2 Ib. }
charcoal-broiled steak
Benzopyrene in smoke
{ from 600 cigarettes
Figure 13
26
Risk
Low socioeconomic
status - eating meat
occasiooally, rarely,
or Ilot at aU
High socioeconomic
status - eating meat
daily
8.5
Figura 14
DDTandDDE
In rhe 1970's the level of the pesricide
DDT. a cornpound known ro be derrimenrai ro human healrh. (including possible
.
1'3)
immllne sysrem sllppresslon
- was anaIyzed in rhe breast milk of morhers. Among
mea-t-eating morhers, 99 percenr had significam levels of DDI: Only eighr percent of
vegetarian morhers were found ro have significanr DDT levels. 124 DDE. a breakdown
producr of D DT, presents some serious concerns in rhe breasr cancer arena. Borh ir and
DDT have been c1assifjed by rhe U.S. Environmema1 Proreerion Agency as "proba bie
human carcinogens."125 Furchermore, researchers ar rhe Narional Insritute of Environmemal Health Sciences have poinred Out
mat rhere is a higher risk ofbrease cancer in
women wirh elevared blood levels of
DDE. 126 Orher international srudies demonstrare whar should be obvious by now: rhe
serong link berween rlle animal products
we eat and human exposure ro pesricides.
27
PROOF POSITIVE
A srudl' from Spain amibured up [Q 85 percene of rheie popularion's exposure ro D DT
and relared substances ro livestock mear and
clairy produers. The Spani. h researchers
made rhis relling observarioo: "These pereentages are in accordance with rhe welldocumented fact rhar [DDT subsrances]
predominanrly accuJllulare in [animal] fat
[causingl animal fatty foods ro become a
major mure of exposure for humans. "127
Ir is imponanr to emphasize the conneetion berween Inear eating and high human roxin levels (as illusrrated by DDT anei
DDE). In researeh cired C<lrlier, vegetarian
morhers had the lowesr levels of D DTeven rhough rhe)' habiruaJly coosumed
fruirs and vegetables. Several pesrieides and
coxins arc srill being employed in our oarion (DDT is now banned). Alrhough u1ey
flnd rheir wa}' inro or onro fruirs and vegerables, the amounr rhat a person ears \vith
ilie planr producr is generally very small
compared to the amOUlH of pesrieides concained in animal f;H.
The reason dur pesticides and ocher roxins aecumulare in :lIlimalrissues is explained
by a process called biomagniflcarion. In rhis
process, animal rissues magnify rhe coocenrrarion of roxins over rhe course of rheir liferime as rhel' ear ocher animals or planrs thar
rhemselve have some level of concaminarion. The average animal ears at leasr ren
rimes its weiglu in food throughom rhe
course ofirs life span, bur cannor eflectively
ger rid of mose fat-soluble roxins and hea"l'
meraJs. Thus, mally of rhese roxins aceumulare in irs t:Ir srorcs. uch poisons are
poorly e1irninated from altimals and humans. As a resuit, over a period of weeks,
mondls, ar years, rhe chemicals thar rhese
animals have earen are compounded manl'fold in rheie fau)' rissues.
28
COOD
week had 2 1/2 times rhe risk of a life-rhrearening form of prostate cancer when compared wirh rhose earing reel mear once a
week or less. 13l
26.4
18.0
15.9
Meat I to 3
times per
week
Figure 15
cancer and colon polyps has been published. 140 Women wid) rhe highesr cholesrerollevels are more [han three rimes likely
ta develop ovarian cancer as women wirh
low cholesterollcvds. \41
50 [,u in this chapter I have presented
rhe linkage of mear producrs wirll cancer.
When addressing cancer-prevenrive or
cancer-prorecrive factors, it shoulel be recognjzecl rhar mear, in addirion ro conrajning harmful subsrances, is ofccn sadly defient in some of rhese helpful compoundl". A
c1assic example is provided by dicrar)' fiber.
Tr is a f.1Cr rhar mear and animal producrs
generalI)' look baei in rhe cancer risk area
because of whar rhey lack in addirion ro
whar rbey cOn/ain. Even if aU of the reasons
rhar mear and animal producrs consistenrly
emerge in rhe medical lirerarure as having a
clase linkage wirh cancer arc nor complerely
understood. we shollld avoid rJ)cir lIse.
From rhis broad perspective on mear, it
29
PROOF POSITIVE
is imeresring ro nore rhat over 100 years aga,
Ellen White wrote:
"Man)' die ofdiseases wholly due to mear
eating, when che real cause is scarce1y suspecred by themselves or oehers. Some do
noc imrnediately feei its effecrs, bur rhis is
no evidence thar r does nor hurt rhem. It
may be doing irs work surdy upon the s)'srem, yer for rhe rjme being rhe vicrim may
realize norhing of iL" 142
From a spiritual perspecrive, ir is equally
interesring rhat a diet devoid of meat ar
animal producrs is recordcd in rhe Bible as
God's original der for hurnankind. 143
30
2+ cups/day = 2
dl'aths.
Orhel" studies have a150 shown an increase in bladder cancer wirh coltee usage
or other cafleineated beverages. This has 1e.1.d
some ro speculare dur for bladder cancer,
caffeine irself may be rhe man culprit in
coflee. Faral colon cancer has aJso been
linked ro coffee consumprion. Those consurning two or more cups of coffce per day
increased rJleir risk ofdearh from colon cancer by 70 percetH when compared ro rhose
rhar consumed Jess than one cup a day. The
sUldy a1s0 revealed a dose-response relationshipi rhat is, rhe more coITee consumed the
higher rhe risk. 15
Figure 16
THEOBROMINE CO TENT OF
CHOCOLATE FOODS
Item
Cadbory milk chocolate, 1 ounce
Theobromine content
44 mg
120 mg
Figure 17
31
PROOF POSfTIVE
su."__~,, . . .
CANCE
TS
Tobacco
Alcohol
Excess Fat
Meat:
Saturated fat
Nitrosamines
Excessive iron
_
ijj
Toxins:
~
Benzopyrene
(from cookiog)
PCB, DDT, DDE
32
Task Force, "Ir is aho pas 'ible rbat sunscreens may increase skin cancer risk by
encouraging susceprible persons ro prolong
exposurc of greater skin surface areas ro solar rays rhar are not blocked by most currently used sunscreens."169 However, the
research does suagesr thar sunscreens may
help ta prevent squamous cell skin cancers. I70 Unlike melanomas, as already
pointed our, squamoLis cell cancers appear
relared ro substantial cUJnuJarive lifetime
sun exposure.
In Olu" byporherical example, given equal
skin rypes, (he construction worker would
be ar more risk of rhis type of cancer, assuming dut rhe executive avoids getting
sunburned. In one srudy, six or more severe
sunburns in a lifetime more rhan doubled
rhe risk of squamoLls cell carcinoma. 17I In
faer, the number of sunburns better predjcted risk of rhis cancer than a person's
natural complexion.
One other word of caurion: wearing a
T-shirt or polo shirc usually does nor provide full prorecrion from rhe sun's buming
rays. The Universir)' of California ar Berkeley Wellness Lener bas observed rhat such
lypical summer garb does nor block out aII
ultraviolet radiarion. These shins provide a
similar amount of sun blocking rhat a sunSCreen with a sun prorecrion factor of 6 or 7
affords.
Before the rair complexioned among llS
think rhe solLlrion is roral sunlight avoidance, 1 should haslen ro mention that suniigbt in moderate amounts is heaitl~ful. It is
necessary for rhe production of viramin O,
the viramin/hormone thar is involved in
calcium baIance, bone healrh, and perhaps
even cancer prelJention. Research now suggcsrs lhat judicious sun exposure and the
associaled production ofvirarnin O may also
help ro prevent cenain rypes of cancer.
his LiftstyU."176
CANCER PREVENTION:
SECTIONII-
tors To Boost Your Immune Sysrem." However, excensive research on rhe subjecc of
cancer revealed chat lifesryle facrors chat prorect us from cancer involve Il\Ore chan cheir
important effeccs on rhe immune sysrem.
There i a variery of ways rhar healthful
choice help us ward offcancer. Even though
this chaprer rakes a broad approach ro cancer prevencive facrors, 1 scill marvel ac how
many of rhese f.1crors exerc rheir proteccjve
influence by screngchening aur immune
systems.
Our bodies are continuously under arcack from a variery of germs, roxins, and
pollutanrs. We brearhe air chat contajns dirr
parcides, smoke, fumes, carbon monoxide,
and chemjcals. We handle garbage in che
normal process of life. We ear food fuI! of
bacreria and drink warer wirh varyillg degree of conraminacion from a hosc of wells
and municipal wacer syscems. Nighr and
day, day aher day, we encoumer coundess
microbiologlc enemies who \VaD( ro dominace liS for cheir own purposes. Simply plIC,
rhere is no way ro go rhrollgh life complerely
avoiding aU rhrcars ro our healrh. And rhere
is no way ro avoid each altd every carcinogen. No mareer how hard we try, we \VilJ on
occasion brearhe in che roxins from someone e1se's cigarene smoke, ar facrory, ar incmeraror.
Because rhese dangers are ali around us,
many people throw up cheir hands and say,
"Forgec it. I will never be able ro avoid every carcinogen, sa why even cry?" This defearlsr 3rriCIJoe ignores r\Vo importanc facrs.
Firse, ir is noc an all-or-none phenomenon
regarding rhe dangers of carcinogens. Exposure ro a few carcinogens is not as harmfui as exposure ro many carcinogens. The
more we avoid carcinogens, rhe greater che
proreccion we will enjo)'- Second, the "why
rry" argument ignores rhe f.'lCC rhac our immllne syscems can help us deal effecrively
wich carcinogens. When we are exposed ro
a moderate level of carcinogens and aur
immune s}'srems are in cip-cap shape, we
can descroy cancer cdls before rhey have a
chance ro mulriply ro any significanr excem-and before rhey have a chance ro
C<"lUse sympcoms or even be derecced an an
x-ray ar a blood rese. This is, indeed, good
33
PROOF POSITIVE
oews concerning tlle immune system.
The inUl1une sysrem has one mission:
ro idemify aod desrroy foreign invaders before signifJcam harm s dane ro our bodies.
Disease-causing organisms sllch as bacreria,
viruses, fungi, aod parasires, are detecred
llpon emry by a healrhy im.nlune sysrem,
and are ragged for eliminarion by hungry
immllne system cdls. Cancer cells should
be similarly detected as aboormal cells,
treated as unwelcome intrllders, and eliminated wirh a srrong immlloe system.
Our singular dllry ro the immune system is to develop a lifesryle that will SllppOft its constant defense work on our behalf. How we live day by day detennioes
whecher our immune system works ar peak
levels ar is inhibired by aur negleet and even
abuse. But is ir possible tO strengrhen our
immune system? Yes, there are a variery of
ways we can provide help ro aur immune
systems. Three of the mosr imporram are
diet, exereise, and srrcss control. Ler us Grst
look ar diet, both from rhe perspeerive of
its immune-enhancing potential and its
abiljry tO help LIS deal wirh cancerous duears
on orher levels.
34
Ir is widely known that vitamin A is required for the mainrenance of normal mucous membranes and for normal vision. 177
However, few realjze rhat, as oDe nutrition
text put ir, "Yiramin A is essemial, either
directly or indirectly, for the proper functioning of most organs of me body."178 Indeed, vitamin A is important for reproductive function in both males and females, and
ir also appears ro be critical for immune
function.
Yitamin A is present in rhe dier as the
fully active form of rhe vitamin (cal led the
preformed vitamin) and as precursor compounds rhar the body can converr into vitamjn A. The mosr familiar precursor is beracaratene. Animal producrs can be rich
sources of preformed vi ramin A, but roxiciry can also occur from roo mllch of the viramin in rhis active state. Bera-caratene, a
planr subsrance, is safer: when viramin A
acriviry is needed, the body can rcadily converr ir into ule active vitamin. Unlikc viranun A irself, bera-carore-ne is virrually never
toxic regardless of the level of intake even il'
ir makes your skin yellow.
Animal products tich in preformed viramin A often have other strikes againsr
them. Some of me tichesr sources, like liver,
whole eggs, and whole milk are also best
avoided because rhey ,u'e loaded wirll cholesreral.
Borh humall epidemiology and animal
reseaIch suggest that viramin A is important for reducing aur risk of cancer. One
c1assic Norwegian study, published in 1975,
reported five years of research on over 8000
men. Dr. Bjelke found thar, for an)' given
level of smoking, low vramin A intake increased lung cancer risk. 179 For rhe (Otal
popularion, which includes smokers and
nonsmokers, mose who had low levels of
vitarnin A inrake had over double me risk
oflung cancer. More impressively, rhose wha
ever smoked had over four times rlle risk of
developing rhe mosr common smoking-reIared lung cancers jf their viramin A inrake
was low.
A more recem Japanese stUdy also fO!1nd
rhat [ow blood leve1s of vitamin A increased
thc risk of lung cancer. Those with serum
viramin A levels in the lowest third had
nearly six-times rhe risk of lung cancer as
rhose wirh levels in rhe upper third. I o Nor
ali lung cancers are developed in smokers.
Up ro 15 pereenr oflung cancers can occur
in those wllo do nor actjvely smoke, but may
be exposed ro varying levels ofsecond-hand
smoke. Those nonsmokcrs wirh a higher
bera C<lfOrene intake from fruirs and vegetables had only 70 percent of ehe risk of
lung cancer as rhose eating less bcra-carotene. 181
A hosr of other beta-carate-ne re!arives
occurs in planrs. These are caUed carorenoids
and can also be convened into vitamin A. 18Some ofrhese carorenoids include beta cryptoxant1un, lutein, and Iycopene. Lycopene
C<'luses rhe red color in strawberries and tomaroes. Foods thac are parricularly rieh in
lycopene have been associared wirh prostare
cancer prevenuon. Harvard's Hea1rh Professionals Follow-llp Srudy found rhat men
Serving size
I cup
1 cup
1 cup
112 cup
1 med.
1 eacb
balf
1 cup
thcup
'/2 cup
lhcup
3 each
1 cup
1 servillg
Ihcup
Slcavcs
%RDA
436%
383
309
271
249
135
86
78
74
48
40
28
22
18
18
10
.. 8)' cooll:ing canotJ: Ih(' Indigrillblll' nb4;:r mt'mbranci ari' brokl'll down ka\.'in2 mort \.'ifamin,\ ,*\'~i1ablt (f)r .'dHU)rpfion.
RccoOlm~nLlcd [)lIU,' AlIO'ft':.n('1t rQr Vif.,\ 01 CirOlf'nt~. (<null,' 800 RE. lUllIl{' 1000 RF. (1 Rdintll ~llth'Jolikn1 "" 10 rU)
Figure 19
35
PROOF POSITIVE
36
canllor comp1erely avoid rhese high1y reaceivc compollnds. Ir is tor rhis reason rhar 1
encourage individuals ro srrengehen cheir
anuoxidanr defenses in addirion to avoiding tree radicals.
Where can we flnd foods that are rich
in the amioxidanr capacir)' provided by Viramin A-related compollnds? The quanriries of viramin A (as bera-carorene) in cerrain foods are lisrcd in Figure 19. 189
Note dur roor vegerables are specifically
high in bera-carorene. Therc is a whole hosr
of other Viramin A relatives (retinoids) in
planr foods rhae are nor induded in this lisr.
Since high beta-carorene inrake has been
associaecd wieh low rares ofcenain cancers,
many have concluded rhat they can protecr
themselves from rhese cancers by taking viramin A or beea carotene supplements. 50
far, medical research suggests thar these
suppfementJ do not providc ehe bencfits rhar
eating plam foods rich in bera carore.ne delivers. 190 However, tor rhose nor raking
supplemenrs, the higher the blood levels of
beca-carorene, rhe less rhe risk otboth cancer am! heart disease. 191
A Finnish srudy of ne.1r1y 30,000 male
smokers tound rhar raking bera-carotene
pills for lip ro eighr )'ears actually incretued
their risk of lung cancer by 18 percenr. In
Bera-carorene, like many anrioxidants, can
actualJ}/ become a tree radical or paradoxically increase free radical production when
consumed in 1arge amounts by itse.lf. \93
However, when bera carorene is combined
wich adcquate Viramin C, \fitamin E, and
other antioxidanrs such as is found in bera
carorene narucal foods, a porent antioxidanr
dfecr occurs. 194 Some are wonderiog itberacarocene ma}' be more important in che
bloodsrream as an indicator of a plant-rich
dier dut has man}' orher aJltic<lncer factors
going for it. We wiU look at a number of
those compounds larer in rhe chapter.
There is anorher d,Ulger ofbeta-carorene
supplemenrs. In both human and animal
srudies, raking beta-carorcne pills can lead
to ehe dep1etion of viramin E in rhe body.
Mice as well as hllmans have shown 40 percene drops in rheir viramin E levels while
an bera-carotene pills. '95 This is just one
example ofwhar are referred ro as "vitamin-
FOO
Food
ar
r~ommendcd daily
mg
Serving size
1 med
141
1 cup
1 cup
1 eacb
1 cup
1 each
1 med
1 IOed
124
98
94
82
75
70
66
1/2 cup
41
31
30
28
27
24
23
16
10
1 cup
1 CU))
1 med
lf2CUP
1 each
1 cup
1 med
1 med
j,
250 mg.
Figure 20
,
0"1.
gOl
skin cancer
Figure 21
37
PROOF POSITIVE
Serving size
%RDA
(for male5.)
83.0
42.4
42.4
31.6
30.3
27.2
23.5
18.2
16.2
15.6
14.5
14.1
12.6
H.7
11.2
Figure 22
Fruits
Veget(bles
l.
1. Garlic
2. Pilum
3. Orange
2. Kale
3. Spinach
4. Red grapes
4. Brussels sprouts
5. Alfalfa sprouts
5. Kiwi fruit
6. Grapefruit, pink 6. Broccoli
7. White grapes
8. Banana
9. Apple
10. Tomato
Figure 23
38
7. Beets
8. Red beII pepper
9. Onion
10. Corn
Phytochemicals
The natural chemicals rllaf are fOllnd in
planr foods are caJled phytochemicaLs. In one
sense of rhe word, vitamjns ar any other
consrituenr rhar is found in a planr producr
eould be given dus designarion. However,
rhe rerm js mosr Ohen used for food chemicais thal come ftom vegel/./ril1n sources dur
c.1JlJlOt be obrained from JnJnal prodllcrs.
There are literally rhousands of
phyrochemiC<11s, many of which appear ro
have a role in fighcing cancer. Many of rhese
ehenucals have JUSt recendy begun ro be
appreeiated. No doubt many orher
phycochemials are yer ro be discovered.
Even sa, wharever you find in a food
supplemenr pili represencs yesrerday's science. Regardless ofwhar be omes next year'
honesr selling phyrochemical in rhe healrh
food store, you can be reasonably cercain
rhat rhose wno ear an abundance of planr
foods have already been getting generous
doses of{har compound. On rhe orher hand,
FOODSOURCESOFCANCER-nGHTING
PHYTOCBEMICALS
Phytochemic{ll
Sinigrin
SuJphoraphane
Dithioltbiones
Resveratrol
PEITC.
Limonene
Allyl sulfides
Isot1avones, Saponins
Protease Inhibitors
Ellagic Acid
Caffeic Acid
Pbytic Acid
Foods
Brussels sprouts
Broccoli
Broccoli
Red grapes
Watercress
Citrus fruits
oIl'::'
Garlic, ouions, leeks
Soybeans, legumes
Soybeans, legumes
Grapes
Fruits
Grains
.~
Figura 24
39
PROOF POSITIVE
40
ally2"J
SeLenium
Seleniull1 is a trace mineral found in
whole grains, such as wheat grown in North
and South Dakora in seJenilUn-rich soil. A
diel high in seknium (approximare!y 200
ro 400 micrograms a day) decreases rhe risk
of lung, colon, and prosrare cancer. 235 But
anorher word of camion for supplement
lIsers: too mllch se1erLiwn is toxic and causes
hair anei nailloss, baei brcarh, or other symproms.
41
PROOF POSITIVE
~sk
Thin
Overweight
2x
5x
Obese
3x
12x
Figura 25
% of SO
increased
risk of 40
dealh
S5
Meu
\VOOlen
33
20
10
o
Figure 26
42
43
PROOF POST NE
c
M ea lsper d ay
2 or Jess
3
4 or more
Risk o f R i s k of
Rectal Cancer Colon Cancer
1.0
1.7
1.9
1.0
1.4
1.9
Figure 27
44
SunLight in Moderation
Mose. of {he media's ancmion has becn
on sunlight as a cause of cancer, as well it
is-in excess, a' menrioned earlier in rhe
chaprer. However, sunlight deprivlltioll inaClTSes the risk ofcancer of the breast, colon,
anei prosrare, possibly due ro less circlilating Vit;unin D-3 and irs derivatives. 2GG The
aurhors of rhis discovery conci ude {'rhar
rJ1ere should be no broad condemnation of
moderate sunlight exposure. "267
Sun expOSlire may actuali}' help prevent
colon cancer. Researchers ar rhe Universicy
ofWashingron srudied cancer rares in nine
areas of rhe United Stares. They discovere:d
rhat men from Sourhern srates haei much
less colon cancer than Norrherners. _68 When
cornpared ro New Me:xicans, men in Mich.i.gan, Connecticllt, and Washingron had colon cancer r,lfCS 50 ro 80 percenr higher.
The dTecr also seemed ro hold true for
women, althollgh it was not as marke:d. One
explanation for rhis decrease in colon cancer risk in sOllthem srates is ncreased sunlighr exposure with a resulting increase in
vitamin D leveJs. Vie.amin D appears able
to sllppress rhe growrh of cancerous cells.
45
PROOF POSITIVE
Proper diet
Fruits
Vegetables
Cereai grains
Nuts
Maintain proper
weight
Stress control
Figure 28
CANCER-PROTECTIVE FRUITS
AND VEGETABLES
Fruits
blueberries
straWbcrrieSf
plums
.oranges
grapes
citrus fruits
apricots
orange juice
grapefruit
kiwifruit
raspberries
blackberries
bananas
Ve'letables
kale, spinach
lettuce, collard grecns ~
brussel sprouts, cabbage
beans, peas, lentils
broccoli, caulinower
carrots, beets, I)otatoes
watercress, mustard greens
garlic, onions, leeks
turnip/turnip greens
tomatoes
yams, sweet potlltoes
mixed vegetables
pumpkin
cantaloupe, watermclon
beII peppers
Figure 29
Summary ofAgents
That Prevent Cancer
46
To close Section II ofthis chaprer, a review of rhe mm}' acrions rhar we can rake
pre1Jmtion ofcancer?
As hard as ir may be ro beLieve, in a sense,
rhe magic cp.m.:erpillhas bem foul'Id Research
has revealed dur we now have lip ro a 90
percent effeelive "elite" for cancer in the.
form of a comprehensive cancer-preventive
lifestyl.e. Bur rhere have been 110 headlines,
no hoopla. no presidenrial invitatiolls, 110
Nobel prjzes. In fact, hardly anyone even
knows about rhis powerfullifesryle. Illdeed,
(here are many people wha know various
aspecrs of rhe program I have described in
dtis chaprcr. Many are aware of rhe importance of sropping smolcing, OI' exereising,
or earing more fruirs and vegerables. Ver,
regarding rhe whale package mat can give
such amazing resulrs, mosc of rJ1C general
public s rmally unaware. Unfonunately, dlis
includes heaJrh professionals. Alrhough
47
PROOF POSITIVE
mOst ,ue aware of some of the e1emcnrs 1
have discllssed in this chapeer, feware aware
of [he power of the comprehensive lifesryle
approach ro cancer rhat has been preselHed.
This lack ofawareness is even more srriking in light of ehe "age of informaeion" in
which we live. We should be c1early broadcasring [his comprehensive approach tO cancer prevencion an every relevision and radio station; we should presenr ie graphically
and powerfully in every newspaper, magazine, and computer news service. Th.is
Iifestyle should be rhe sllbjecr of a massive
governmeru educationaJ program. lf such
happened ro morrow, and the American
public embraced rhe new way ofliving [hat
was championed, me number rwo hller in
America would soon be relegared to rhe
bottom ofthe 10 lea.ding cau.se~- ofdeatb. The
pain, suffering, productive work losr, family heartac11e, docror and hospieal visits, noe
ro menrion rheir associared eosts, would be
grearly diminished.
But for rhe mose parc, the media, researchers, healch educators, and Presidencs
have been dearhly silenc in promoting a
13
14
16
Davis Dt.., Dinse CE. Hod DG. Dccreasing cardiovascular disease and
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II
Canca
FaCIS
1)
17 Chabncr BA. Haluska FG, e[ al. Screening <[ ..alegies ror canc{:[. Implicarions aJ\d resull~. JAMA 1997 May 14;277( 18): 14751476.
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Bwar JC 3n1. Gornik HL. Cancer undert':lIcd. N Engl J Mui 1997 May
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21
L//flcet
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22
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9
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49
PROOF POSITIVE
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Stcmmermann GN, Mandel ~,1 Mowcr HF. Colon cancer: its precur-
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Hacnszel \'il, Kuribam M, el al. SlOmacll cancer amongjapa.ncse in Hawaii,) Nnr! Gmerr hUl 1972 Oct;49(4):969-988.
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Tuyns AJ, Riboli E. Doornbos G. Nurrilion and Cancer of lhe esoph:tgLIS. In: Joosscns jV, HiU MJ, Geboers J, cdiwrs. Din rlllrllJllmlln cflI'Cinogmm..s. New York: Elsevier Scicnc.e. 1985 p 71-79.
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U.S. Dept. of Hcalth and Human Services. anccr. In: lJie Sl/rgeoJl
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(PHS) PubU"'rion NUl1lber 88-50210. 1988 p. 182.
7S
Gl"IImil, Reporl
017
il1
SUl'geon
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Black HS, Lcnger WA. et :11. Inf1ucnce of dietary lipid upon ulrraviol rlight carc.inogcno:sis. Nulr Citllu',. 1983;5(;l):59-68,
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9< Stephen AJvl, Wald NJ. Ti-cnds in indl"idual consumplion of eliewrl' f;tl
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9G
Gerrior SA, Zizza C. Nntl'imt Coml'lIt ofthe US Food SIIPP0\ 19091990. US Depanrnef1l of Agrieulrure. HOJl1c Economic Re'car b Repot'!
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98
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87
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IJS
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142
14J
'1J
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Il<
uo SnowJon DA, Phillips RL, Choi W. Diel, obesiry, and risk oHatal pro
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'47 Rase DI~ Bo)'aJ AJ~ Wynder EL. IllIernational comparisons of rnonaliry
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150
D.lMs~lh
51
PROOF POSITIVE
1 J Craig W]. Caffeine Updale: \\'l'har's Brewing. In: NUfTirion fOr riu: Nineties. Eau Claire. MI: Go!den Harve.sr 13ooks, 1992 p, 286.
1~4 Craig W]. Caffeine Updare: Whal's 13rewing. In: Nutri/ion jo,' tbe NineJits. Eau Chirt:, MI: Golde" L rvesl Books. 1992 p. 286.
1II MacMahon B. Ven S. el al. Coffee and caner of 1he pancreas, N Eng! j
159 Sialtery MI... WCSI DW. Smoking. aJcohol, coifee. lea, caffeine. and
Ihc"Obrominc: riskoF prostate cancer in Ulah (United Slale5). Crmct'l' GIlt.<tS
C01lfro!1993 lov;4(6):559-563.
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C/mrd/J Food v,t!UtJ ofPortiom Common0' Used, Fiftt'e1Irli /;(/iTion, Phil;ldelphia. PA: JB Lippincotl ompany, 1989 p. 278,
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SS.
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1-11
53
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lH
217
3 4.
Z;"
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244
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l)U
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54
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164 GU)'IOIl Ae. Re, iStaJlCe of Ihc Bodl' to 1ntcclion: Il. hnmunirl' and
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Cl1ItHS
CHAPTERTHREE
RT
SE:
55
PROOF POSITIVE
hllndreds of people die, the news is fiUed
with rhi foP tory for days. In-depth analysis is performed and broadcast regarding the
possible cause of the crash and how it miglu
have been preventcd. Consider dut approximately 2600 dearhs, many of them as
sudden as in an airline crash, OCCllr cach rlay
in the U.5. from cardiovascular diseas'e
alone. This is greater than 10 jumbo jet
crashesper day. Yet, these deaehs do not even
make rhe news broadcasrs except when a
farnous person dies from a hearr attack, and
then if rhe disease j menrioned ar aII, it 1S
only as al) aftenhought, as if it was inevirabie. The llumber one cause of death deserves more ehorough a((emion in America.
SadJy, dearhs only reU parr of rhe s(()ry
of rh.is dreadful disease. Of rhe currenr U .S.
poplllarion of abolit 258 million, more (han
57 miUion people have some form of (his
disC<1se. 4 The annual cost ro America for
diseases of the hearr and blood ve. sels is an
astounding 259.1 billion dollars, which includes not OI1J.y rhe medical and surgical
rreatment, bur also Iose producriviry in the
work force. 5 It you personally happen ro
survive a snoke, u)e average lifetime coSt in
medical bills and lost earnings will be
$103,576. 6 How much bener ro prevcnt:1
stl'oke OI' a hean ;ltrack rhan ro pay for one
and stiU sufler the diminshed qualiry oflife
that is aJmost cenain ro foUow! No wonder
Clyde Yancy, M.D., president of the American Hearr Associarion's Dallas divi ion and
researehing eardiologist al' the Universiry of
Texas SourJHvesrern Medical Ccntcr in Dallas said recenr1y, 'No matter where somcbody is in rheir marurity process, young,
middle-aged, Of old incorporaring a heanhealrhy lifesryle i5 rhe mosr cosr ef1eerive
rh ing (har can be dane righr now." Nor
only is it COSt ef1'ective, but even more important wiU likely be life saving, and cerrainJy will be life-enhancing!
How can rhe number of beaI'( anacks
be reduced? What can a person do ro reduce th risk of a hean atrack? Dt. Ivan
Gyarfas, Chief of tbe World Health
Organization's :udiovaseular Disease Prevenrjon Program, explains that prevenrion
measures could savc a significant number
of people from premature death: "AbOlit
twelve milIion people die [worldwide] evcry year ofhearr problems, but up to hll1fof
them couJ.d be saved if bena prevention
programs were in effeeL"!
Although betta prevenrion programs
could Cut dearhs due ro heart disease (especiaUy coronary hearr djsease) by abollt 50
percen.t. evidence suggests that optirnttL prevemion programs could CUt hean disease
deaths by as much as 90 percent. In shorr,
although hean disease is by far the number
one cause of deau) in America, it does nor
need to be. Nine out of ten hN/r' attacks
I11I1Y
Fibrou' cap
Smooth ll1uscle cel1s
Artery
\Vall
S6
be p reventabIe!
HEART DISEASE
teries throughour tlle body can become narrowed by rhis bllildllp of farry marerial as a
plaque is formed, illllsrrared in Figllre 2.
Norice rhar rhere is more ro rhe process
of atherosclerosis man the buildllp of far.
When far accumlliares an rhe inside of rhe
coronary arreries (or any other acrery), rhe
body reacrs ro prevenr a blood c1or. Ir covers rhose farry deposirs wirh a tollgh. fibrollS
cap, as shown in the figure. This is an impoream response, because if f.rry material
is a1lowed ro carne imo direcr comacr wirh
lhe blood ir c.n stimulare the blood ro c1or.
The fibrous cap prorects againsr rhis deadly
dorring. In fact, this dual process gives arherosderosis ilS name. "Arhero" refer ro rhe
"mushy" or "gruel-like" fatry material ular
builds up inside rh aneries. "Sderosis"
describes me hard fibrous marerial made by
rhe body in response.
Unfoftunately, an atherosderoric plaqlle
can 1IIce.rare, causing a break in tlle prorective cap ;~s shown n dle ftgure. Wheo dus
happens, a combinarion offlbrous and farry
marerial is released ioro rhe blood srream.
A now smaller, eroded farty deposir, calted
an ulcerared plaque (somerimes called "Iesion"), remains attached (O r11e anery wall.
Borh the liberated farry marerial and the
u1cerared plaque irself can acrivare plarelers,
rhe body's doning cells. This often sers il1
mouoll a chain ofevenrs rhar can complere1y
obsrrllct any anery rhar is already significaody narrowed by arherosclerosis.? If rhis
or another process reslIlrs in complere obstrucron of a comnary anery, the hean
muscle rhar was dependent on [he blood
Aow in rhar anery will die. This dearh of
hearr tissue is calted a myocardial infarcrion
(MI), Of heart attack.
Atherosclerosis progresses at differenr
r:Hes in different people. The change over
rime in rhe arreries of a person who at rhe
age of 60 Of 70 wiU sllffer from hean disease is shown in Figure 3.1
Note mar cady atherosderosis is presenr
ar age 20, as shown ar rhe bonom of rhe
figure. This is commo!} in Wesrern narions.
1; f.Kt, it may be presenr arage 10 or 15.
By [he rime a person reaches 20, Farry stfeaks
can be so prominenr rhar rhe}' are elearly
visible when the coronary artery is cur open.
Coronary
Insuf.6ciency Ischemie
(Angm.a
CardioPectortS)
myopatby
MJ
100
70
40
20
No Symptoms
10
AGE
o o
10
20
40
60
70
Figure 3
S7
PROOF POSITlVE
no such symproms umil they have their fim
hean attaek. Even llnder siruarions of significanr exertion, a hean aner)' musr have
at leasr 50 ro 60 percenr of its diameter
blocked before the hean musde suJfers from
lack of blood sllpply, which is the eause of
the pain. 13 Many individuals \Virh nanowing even in rhe 70 pereenr range ar greater
have no recognizable symproms.
As a result of ilie lack ofsympeoms, hearc
disease is often not derected in its earlier
srages. A person may feel grear, be working
full rime, and yet be on the verge of a major
hean anack aJld perhaps even sudden dearh.
Approximately 60 percenr of hearc aeraek
dearhs occur suddenly or ourside of a hospital before treatmenr can be adminisrered. 11
Over half of ali sudden dearhs (almosr (WOrhirds ofsudden deadl cascs in women) oecur in individuals who were nOt previously
diagnosed \Vith coronary artery disease. It
is a sobering realicy for many iliar r-!leir firsr
hean arrack is their ouly heart anack. Sudden death offers no second chances.
Even when people survive a heart anack,
over rwo-rmrds do nof make a complete rtcovery, leaving rhem with some form of disabilicy and a permanencly decreased qualiry of life. ' S Following a heact attack, rhe
hearc is weaker because of losr musde rissue.
This weakness can be signifieanc, particularly if rhe heaer atrack \Vas large. In
such a case, rhe hean may be unable ro adequare!y per[orm even ramine pumping
functions. This s an example of what is
callcd ischemie ctlrdiomyopflt/~y rcferred ro in
Figure 3. The rerm refers (Q a hean muscle
("cardio-myo") disease or parhology
("parhy") thar was caused by lack of blood
supply ("ischemia"). When such a diseased
hean is nor ahle ta keep rhe bod)' funcrions
going, physicians use ilie rerm "congestive
hean faiIure." In rhis situarion, an affected
individual may ger shorc of breath easily,
experience feer or ank1e swelling, or be generally farigued.
Ta prevenc these progressive steps from
leading ta a fatal or crippling hean anack,
it is unwise ro pur offhean evaluarions untiI symptoms develop. A variery of rem io5
availabJe ro diagnose hean disease before a
58
HEART DISEASE
MON ATl!JlA;iJl'II.~SC
LOCATION
AFFLICTION
Cerebral arteries
Stroke
Carotid
arteries
Hcart attack
Coronary
arteries
Angina pectoris
Ancurysm
Aorta .
Renal Arteries
r,;
Femoral arteries
Intermittent
claudication
Gangrene
l.tJ
Figure 4
59
PROOF POSITlVE
-_._-----_._~~~~~-----~.
-"
Results:
Focusing on ChoLesteroL
In:tand.
Australia
HWIglUY
.CHD.400
USA
Deaths
Per
tOMOO 300
.aelgium
Switzerlaod
Itai)'
200
.Franee
100
o
200
225
250
275
Figure 6
60
HEART DISEASE
200
183
150
Mortality
Risk
100
ss
50
0----200
200-219
220-239
240-259
260+
Cholesterol Levcl
Figure 7
discase is reserved for rhe e1derly, bur 5 percerU of ali hearl attacks occur in people
under rhe age of 40, :Ind 45 percen( of aII
hearr ae.tacks occur in people under (he age
of 65. 2,1
60
50
40
Pcrecut Covcrcd 30
20
iiI
0
_
110
140
170
200
230
Serum Cholestcroi
Figure 8
61
PROOF POSITlVE
CHOLES
OL ABOVE 50 INCREASES
OFDEATHF OM EART DISEASE
SK
18
16
14
Death
Rate
12
per J,OOO
10
Meu
8
6
4
160
140
180
240
220
200
260
280
300
Serum Choleslerol
Figura 9
H GH
CO
C O ES
A
A
J&.4nJAJ
-------
_._"-
--
lOO . -
Male
. Beart
Attack
Victims,
Rate
per
1000
1511!
100
so
Il
75+
74-65
64-55
54.45
44-35
34-25
LESS
THAN
2S
Female
Heart
Attack
Victims,
Rate
J!'/l
>----
per
1000
75+
74-65
64-55
54-45
62
44-35
U:SS
THAN
25
HEART DISEASE
Figure 11
the practice of using the coral choleseerolleveJ
as an indicator of risk of heart disease. The
AL
Mean Ratio
... - ~--
Total Vegetarians
2.8
Boston marathon
runners (pbysicians)
3.4
4.4
5.0
5.5 - 6.1
Average
4.6 - 6.4
Figure 12
63
PROOF POSITIVE
In shon, ifwe merei)' followeel rhe Educarion Program's original recommene!atiOlls,
we would only pick lip 59 percenr of rhe
. people who are ar high risk of a heart art:1ck. YOIJ can beuer une!ersrand )lOW why
ir is importanr ro look ar rhe total blood far
picrurc with HDL aneI LDL as well as tot:11
cholesrerol. Unfortunarely, ll1:1ny lay people
aneI healrh professionals still seem ro holel
the concept rhar if total cholesterol is under
C".Il'lLJ'JWJ:;.JlJTE O
Cholesterol is found
Fruits, vegetables,
cholesterol
Figure 13
Items (3 Oz.)
Fruils
Grains
Nuts
Vegetablcs
MiiI<. nOD-fat, 1 t
MiiI<. 2% JOW-fllt, It
MiII<. wbole, le
Egg while
Mayonnllise
Ite cream, 1/2 C
Buttcr, 1 Tbs
Egg, (Iargc
Figure 14
64
_CJw/. (mg)
TUDa
O
O
Clams
Crab
Cbieken b,-cast, DO skin
Pork
Beer, sirloin
Chicken breast & skin
Oyster
Sardines
Sbrimp
Beef kidncy
Beef liver
Caviar
Bedbrains
O
4
18
33
o
8
29
31
213
47
60
26
57
64
73
76
80
82
84
120
165
329
4JO
500
J697
HEART DISEASE
lhan cnough cholesterol for aII aur body
fllllclons. For Ihis (eason, we do nor need
ro ear an)' cholesterol wharsoever. In orher
words cholesterol is total61 unnecessa'y in the
JJUmllJ1 diel. However, many of us get signiflcanr amOllnl of cholesterol from our
foods. rn faer, rhe average American ears
about 300rng of cholesterol every da)'.35
\'<fhere does alI this chole 'terol come from?
Figure 13 gives us rhe answer in simple
lerms.
Nor.e that aII lhe cholesterol we eat comes
rrom animaJ producrs. It is critica1 d1ar we
ullderstand rhat frujcs, vegerables, grains,
and even nuts comai n no cholcsrcrol. Tf
[he food COll1,es exclusively from planr products, rhen it has no cholescerol in it. On
lhe ocher hand, if the food producr cornes
[rom an animal, ir almost always has cholesrcrol in it. (A few exceprions exisr where
the cholesrerol-coruaining porrion of me
animal product has been removed. Egg
whires wOllld be rhe main example of rhis.)
Funher information regarding dielar)'
sources of cholesterol is rabuialed in Figure 14,36
AII would be wise ro pa)' eareful attenlion'ro tnese examples in the figllre. AJThough most people rnay be aware mat organ meats such as liver and kidney are
among rhe mosI' intense sources of cholesterol as rhe figure shows, many sTill do nor
undersTand the basic prevalence of cholesterol in an.imal foods. They rhink that if
rhey eat chicken, rurkey, OI' fish they are nor
getting cholesterol. On the contrar)', we see
(haT every animal produc( conrains cholesleroI. AJso, Take note rhar chicken cO\1rains
abOlit rlle same amount as pork and beer
This bad news abour "white mear" has nor
received much press. Funhermore. many
kinds of f1sh have a high cholesterol con-
1600
1200
Dletary
Cholesterol
(mg/day) 800
400
20
40
60
80
Tent,
To \Vhat extenr does our jmake of cholesterol affect our blood cholesrerol level?
The more cholesrerol we ear, me higher Dur
blood cholesrcrol lends ro bej as shown in
Figllre 15,37
Noticc rhat as our inrake of cholesrcrol
increases, it is reflecled as an increase in senun cholesterol. An in crease of 75 pointJ
can occur if we consume 900 mg per day.
Milk products
16.0%
Figura 16
6S
PROOF POSITIVE
o
L1Blood cbolesterol, mg/dl
= change in intake
Figure 17
cholesrerol in your diet from 900 mg ro 200
mg daily may lower l'oul" cholesrerol 50 or
60 poinrs. Norice (har you get even more
benefit when you elrop )'our cholesterol below 200. GOillg from an inrake of200 mg
per dal' dOV.rtl ro no cbolesterol in your dier
ma)' drop your blood levels anorher 20
poims. The imporr.an[ message is rhat l'ou
can dramarica1ll' lower your cholesterol by
removing aII cholesrerol (ali animal preduers) from l'our dier.
66
Ame6cans get mOSt of their cholesterol from meat and eggs, as shown in
Figure ] 6. 8
Note rJ\ar 35 percenr of the cholesrerol
conSllmed in Anlerica each da)' comes from
meat, fowl, and fish, and anather 35 percenr comes from eggs. The cooking [1.rs and
oils rhar contain cholesterol are ani_mal in
origin, sllch as buneI', lard, anei orher fat.
Conunercial baked goods rend ro use lard,
which accounrs for eight percenr of the cholesterol consumed per day.
This figure show that we can lower our
cholesterol inrake by 70 percenr just by
e1iminating eggs, red mcar, pou1rry, and 6sh.
Of course we can lower it even funher JUSt
by e1iminaring more of ilie an.imal producrs.
lfwe realll' want ro eliminate ali the cholesrerol in ou r d ier, essen [ia L1y ali animalproducts must go.
HEART DISEASE
With a basic undersranding of rhe three
rerms uscd in the Keys eqllarion, ler me now
explain whar the equarion rdls LIS. Firsr, it
asserrs thar borh satllrated fat and cholesrerol in rhe dier rend ro raise blood cholesrerollevels. Second, it rnakes rhe poinr (har
sarurared far is mllch more porent ar raising your blood cholesrerol rhan even dierary
d1olesrcrol irself. Third, polyunsatllrared fat
rends ro Jower cholesterol in rhe blood.
However, sarurated far has rwice rhe power
ro raise your eholesrerol as polyunsarurated
far has ro lower it. Expressed anorher way,
ro caneel out rhe eholesrerol-raising effeets
of a given amoulH of saturared fat, yOll
would have ro ear lWiee as much polyunsalUl"ared far. This faer can be u cd tO judge
whether rhe far contenr of a given food will
raise or lawer your blood cholesrerollevel.
Since alI naturally oceurring foods have a
combination of fars in them (both polyunsatufared and satll'dred), you ean divide rhe
3mounr of pol)'llnsalurared fat in the faod
by the arnounr of saturared fat in ir, and
cnd lip wirh whar is called a "{l ro S rario"
(abbreviared "P/S ratia"). rf rhis P/S rario
is greater rhan 2.0, the fat in the food \ViII
rend ta lawer one's blood eholesrerol leve!.
Be aware rhat th is ratio rdls us nothing
about mher factors in rhe foad (Iike cholesterol irself, for cxample) rhar ma)' affect a
person's cholesrerollevel.
Since a high P/S ratia in aur diet will
tend ro lower rhe blood cholesterol. we need
ro be awal"e of the ris ratia of eommon
foocis. This raria is [isred in Fgure 18 for a
variet)' of foods. 40
Nore thar many of rhe animal producrs
such as beef. venison (deer), Iamb, and bacon have extremely low rIs rarios. These
foods, based on rheir far courenc, will rend
ro dramatically raise an individuaJ's serum
dlOlesrero!. Thus, red meats are undesirable nor anly because [hey conrain cholesterol, bur rheir harmfulness is compounded
because rhey conrain 50 much S<1rurated fat,
and so !.irue polyunsaturated far. The same is
rruc ofmilk, burter, and cheese. Chicken aod
rurke)' have lcss sarurarcd fat
red meats,
but their P/S rarios are stilllower rhan rwa
ro one, so rhey, roo. will r;lise eholesrerol
levels. One of rhe greare t mYlhs is rhar
mao
Animal
Ave. selected fish
Turkey
Cbicken
Butter
Milk
Checse
Beef, lunch mcats
Bacon, decr, Iamb
PIS rlltio
1.80
0.87
0.76
0.11
0.11
0.09
0.09
0.17 - 0.50
P/allt
Walnut, black
Walnut, English
Rickory nut
Pecao
Almond
Brazii Nut
Filbert
Pistacbio
Cashew
Palm oii
Coconut
PIS ratio
10.33
6.90
3.11
3.08
2.21
1.49
1.30
1.20
0.86
0.20
0.01
Figure 18
The Story is simjlar wirh fish. Some fish
have favorable {lIS ratios (grearer than 2.0),
bur many orhel"s do nor. Furchcl"more, ali
fish eomain cholesrerol. In shon, flsh, like
fowl, if sllbsriwred for red me;:lt, will tend
ro lower eholesterol levels, possibly even
more rhan fowl. However, yOUl' eholesterol
67
PROOF POSITIVE
1.2
).0
1.0
Nonfatal MI
1.0
FataJMI
0.8
Relative
Risk of 06
Heart .
Attack
0.4
0.2
o
Frcquency of Eating Nuts
Figure 19
Figure 20
68
eent dramarically inerC<lses blood chole terol. On rhe orher end of the specrrum,
walnurs can have a rarher dramaric effen in
lowering an individual's choleseeroL
Mosr nuts, in view of eheir fat conrenr,
are "hean healthy" foods, as shown in rhe
figure. Nurs in general have been stlldied
extensively and have been found nor only
ro lower blood cholesterol levels, bur also
ro proviele a corresponding decrease in rhe
risk of hearr disease, as shown n Figure
19.11. 42
This stllcly on Ilm consumprion was
conducted at Loma Linda Universiry and
has received nrernationaJ arteruioll. The
inirial srudy focused on rhe ;Jmount of nuts
eaten by rhe panicipams in rhe Adveruisr
Health Study. They found rhar {hose con
suming nllts less mall once per week hael
the highesr risk of hearr arrack. 1 hose who
consumed nllts one tO four rimes per week
lowered their risk abollt 25 percent as ShOWI1
in rhe figure. Those who consumed nurs
more rhan five rmes a week Cllt their risk
in haH: The s[lJdy was cOJ1rwlled for other
lifestyle variables so rhar the researchers
could be more certain rhar che nuts were
che onl}' t:lCror involved. Many health professionals were surprised by the findngs of
chis srudy. Previously, healrh professionals
eommonll' t:l1couraged pacients ta avoid
nurs because of rheir high far Gomene. Now
we know that nuts in small ta moderare
amOllntS are parc of a healrhfl.ll elier because
dley supply some fac nurriems mac are beneficial for preveming hearr disease.
Regarding peanurs, dle fae in peanurs has
a specific chemisrrl' and triglyceride srructure (apan from rhe sarurared anel polyunsaturared comem) thar makes rhem surpl'isingly harder an your arrcl'ies rhan ocheI' vegerable fars. 43 Thus, a person who wanrs !O
proteet his arteries would be wise ro choose
ocher nurs such as almonds walnurs, or
pecans in place of peanurs. AJmonds have
another advamage. They are unique among
rhe fim food group in thar rhey conrain far
moreviramio E rhan orher oucs; in t3.ct, they
exceed just abolit aiI omer foods n rhis regard. We will sec larcr rhar vitamin E redllces the risk of hean discase. The realization ofsome of peanur fat's negarive aspects
HEART DISEASE
leaves me impressed widl a sraremenr 1 read
about I1lItS thar was wrinen nearly 100 years
ago in rJle c1assic book on rhe principles of
healrh, 77u Ministry ofHi?t1/ing, wrineo by
Ellen W11re and quored in Figure 20. 44
Why did she wam against excmive nut
consumption? One likely reason is thar a
high fat dier (even jffrom ugood fats") rends
to promore weighr gain. For manl' people.
a Iarge a proporrion of nuLS in their dier may
contribure (Q obesiry. The overweighr conditon iLSeif can raise cholesterol levds and
increase rhe risk of hean disease and orher
healrh problems.
Figura 21
69
PROOF POSITlVE
Keys originaUy elwisioned. Some satLIrated
fats are extremely bad while orhers are not
very difficllir for rhe body to dcal wirh.
Si~ilarly, not al! foods thar ;re high in polyllnsarurarcd fars provide equaJ heart benefic. Margarine is an example ofsuch a food.
Margarine
Margarines were fim thought tO be beneficia] because they had a higher polyunsarurated far con tem than buner. Some tub
margarines hoast a P/S rario grearcr rhan
4.0. Most margarines, however, are !lOt
narural products. Thesc POPUlal' sprcads are
rypicaJly nude rTom vegeeahle oiI, such as
corn oii, which is heated under pressllre ro
paniaIly hydrogenare (saturate) il sa rhar ie
becomes a spreadable, soljd (lt ac room remperature.
The hydrogenation process alrers some
of the fat in rhe vegetable oii by changing
rhe microscopic shape of rhe fat molecules.
Normali)' fatry acids (the building blocks
offar) are found in nature in what is called
rhe cis form, which refers ro rhe molccnles'
rhree dimensional appearancc. The hydrogenarjon process changes somc of rhese
molecules inro the tram form. Ti-arts fany
acids, unlike cheiI' cis counr.erpans, significandy raise rheserum cholesterol and LDL,
even thollgh rhey are poJyullsaturaeed. 48
Figure 22
70
Fat Substitutes
People are always rrying ro finei ways to
avoid changing (heir eating habirs. Foad
manutlCHlrers are well aware of this element
of human Ila(ure and are reaei)' ro profit
from it. Currendy; food companies are testillg various far subsriwtes. Some have slIggested that rhe Food and Drug Adminisaation (FDA) seems verywUing ro approve
fat substitutes rhat may 1Iitimately provc
harmful. A case in poille is (he FDA-approved fat subs(jrllte called Olesrra. Not
ani)' can Olesua cause diarrhea anei soileel
unelerwear, but evcn more cOncern ing are
studies demons(ra(ing [hac earing Olesera
decreases one's absorption of fat-solllbie vitamins. Thm, less vitamin A, D, E anei K
will be absorbed. Furrhermore, prolonged
use of O[estra appears able ro deplcee the
body's stores of vitamin E. It can also disasrrollsly inreract wiili medjcations such as
COllrnaelin. Other far subsritlltcs are being
stlldied. Nor ooe dtar I am aware of has a
completely safe ([ack record. Fat-fl-ee subsrl(U[.es are not the arlswer for a nul} healthconsciOliS individual who does not wam ro
(rade the rsk of one bealdl pl'Oblem for
a.nother. 52
HEART DISEASE
Constipation
Appendicitis
. Diverticular disease
Colon polyps
Hiatus heroia
Heart disease
Varicose veins
Strokes
. Hemorrhoids
Diabetes mellitus
Bowel cancer
Gallbladder disease
Figure 23
1.0
Relative
Risk
0.8
0.6
0.4
0.2
o
Figure 24
71
PROOF POSITfVE
Foods
---
t3
Popcoro (4 c)r->~.JN'f'"il
Fiber (g)
2.1
4.3
6.3
5.2
4.1
Oatmea
,. ~
Spaghetti, wbole wbeat
4.5
2.2
6.6
2.8
3.1
7.2
7.1
Foods
Caulinower
Broceoli
~=;:
Pells
"':
Brussels sprouts
Swcet potato, without skin
Lentils
Pinto beans
Navy beans
Eggs
Meal
Milk
Cheese.
Fiber (,g)
4.6
5.2
6.7
7.0
7.7
10.3
12.0
15.4
0.0
0.0
0.0
0.0
1.0
Figure 25
72
amounts of either oatmeal, oar bran, or farina. At (he end of six weeks there were
significam improvemellts in rotal and LOL
cholesterol for rhose daily consllming either
oile ounee offarina, (WO ounces of oar bran,
(2/3 of a CUI' dry), or three Ollnces of
oatmeal (one Clip of dry rolled oats).57 Beeallse some skeprics were stiH nor willing ro
believe that oars can lower cholesterol, a
computer assessmcnr (mera-analysis) of 20
carefully performed oat srudies was comp!ered in 1992. The resulrs demonsrrared
rhar oar prodllcrs in rhe diet signitlcanrly
HEART DISEASE
rhe mosr parr have been sadJy ncglectcd. An
exrensive bod)' of research now has est~b
lished rhat serllm cholesterol is extremely
dependelH on ehe eype of prorein conSlill1ed. 6 1. 62. 63 Animal protein alone (even
skim miJk protcin) will increase blood cholesterol levels wh iJc pLant proteins will decrease cholese.eroJ. [n face) man}' peoplc who
are an orherwise hean-healthy diets will be
uuable ro lower cheir choleseerol sufficiently
uJlless rhey cornpleteo' eliminate animalproleln rrom cheir diers. Research has shown
rhar swirching from a 10w sarurated fat, low
cholesterol dict using skim milk prorein ro
a 10w sarurared fat, Iow choJesrerol diet using soy procein as a milk substirute Can drop
cholesrerollevels by as much as 60 ro 80mg/
dt in as linie as three weeks. 1 have seen this
happen in many of my patienrs who have
nied a roral vegerari:m dier (no animal protein). lf a dramatic reducrion does nor occur in such a diee., 1 ehoroughly review what
rhe patiem is actually eating, and often find
thae animal protein has b en unwi((ingly
consumed in rhe form of casein in a milk
subsrirme or a choles[erol-free cgg product
such as Egg Bearers. Once the animal protcin
is completely excluded, rhe expecred dramatic
result usually occurs. More complere informarion on rhe subjecr of prorein sources and
serum cholesrerol is found in Chaprer 7,
"The Gtear Mear :lIld Proeein Myrll."
c
Stored foods that cootain chol1esterol can
combine with oxygeo in the air.
An cstimated 32 oxidation products have been
found in such foods.
Some of these products, even in small amounts,
have a lethal damaging effect on arterial walls.
,0::-. :.,~ ..
1. Custard mixes
2. Pancakes mixes
3. Parmesan Cbeese
4. Lard
Figure 27
73
PROOF POSITTVE
hours. Furthermore, it took on.!)' a smalL
amollnt of these toxic chemicals ro cause
irrel)crsible damage. In Peng and Taylor's
work rhe deadl)' efTeces an blood vessels
oecurred when as linJe as one half of one
pereene of rhe blood cholesterol was oKidiud. 6i Their researeh is panicularly imporranr because deseruerion ofareery-lining
ceUs is oue of d1e main factors rhar begins
or acceJerates rhe buildup of choleseerol .in
aeherosclerosis.
74
HEART DISEASE
Let me try to make this c1earer Wdl an
example. Assume dur rwin sisrers are identical in every faccor that reiates ro hearr discase. They have identica! blood pressures,
they both have never smoked, they have
idencical genes, etc. Let us a!so assllme rhat
rhe)' have identical blood cholesterollevels.
Buc suppose there is one difference: one of
the sisters ears much more cholesrerol rhan
(he omer. What the research tdls us is thar
the liberal cholesterol eater is much more
likcly ro suffer a he-arc ateack. Simply put,
we know rhat cholesrerol in your diet is
harrnful for more reasons than its tendency
ro mise blood cholesrero!. I believe that a
large amount of this added danger is explajned by the presence of oxidjzed cholesterol. Even rllOugh as of chis dare, detailed
measuremencs of oxidized cholesrerol have
nor been made on every food, it is logical
to assume rl)ar every food that con tai ns cholesterol has some oxidation producrs in il.
The important message is rhar even individuals with normal blood eholesrerols
should be careful to limit cholesterol in their
diets. If )'ou are not an sueh a low chole 'teroJ dier,rhen you are Likely at increased
risk of h'earr altack ar stroke, regardless of
what your cholesterol numbers are.
Atherosclerosis often begins early in life.
The oxidized cholesrerol srudie.s may also
he1p ro explain why some individuals develop arherosclerosis earlier rhan orhers.
One importanr earl)' factor may be rhe rype
of milk mar infants drink. When a baby
cOllsumes hllman breast milk direcu)' [rom
the human nipple, ir does get cholesrerol in
that milk. However, me cholesrerol dur
comes from mom is pure, nor oxjdized like
that presenr in cow's milk-based formulas
dl,H have been extensively processed in the
presence of alr. Peng and Taylor idemifled
toxic oxidized eholesterol prodllcts in powdered infaJ\t milk formula.7 3 One theory is
[har babies that are fed on cow's milk formula are predisposed tO fatey srreaks early
in infancy. However, you should not conclude from this thar rlle best way for adults
ro ger their milk is ro go down ro the bam
and ger ir suaight from rhe eow ro mnmize exposure to aid Thar meehod might
decrease your cOfLSumption ofoxidized cho-
75
PROOF POSITIVE
oxidized cholesrerol. A rhird adverse resulr
ofhigher hemoglobin levels is that it makes
rhe blood thicker and more likely ro c10r
and initiare a heart attack.7 5
It is imponallt to undersrand rhar we
do need iron, but excess iron appears ro be a
problem. Forrunarely, a person can maintain sufficiellt iron levels wicllollC having
excess iron by adopring a rotai vegerarian
diee. Research from Harvard Universiry
proves rhese relarionships.7 6 Harvard researchers analyzed rhe dierary habirs of
nearly 45,000 men and rhen kepr in rouch
wirh rhem for four years. They found rhar
rhe men who are rhe largesr amOlln[ of animal sources ofiron (caJled "heme' iron) had
higher rares ofhearc attacks. This relationship could nor be explained by differences
in rhe :unOlllH offar or cholesreroI rhey were
earing. Those same men wirh liberal inrakes of iron from animal sources aJso had
higher serum ferririn levels, meaning rhar
rhey had more iron srored in rheit bodies.
An increased
consumption offruits
and vegetabfes high
in Bela Carotene
decreases cardiovascuLar disease dealhs.
76
We have seen char iron appears ro increase rhe likelihood rhac normaJ cholesterol
wiU become oxidlzed in our bodies. However, rhere are a llumber of subsrances in
foods mar appear ro prevenr oxidarion from
raking place inside of u . These subsrances
are called anrioxidams. Three of rhe mose
well-researched compounds in this r gard
are the anrioxidanr viramins E, C, and beracarorene.
Vira-min E inrake has been found ro reduce one's risk of hearr disease. A total of
40,000 men were cacegorized as ro rhe
amounr of their daily vitamin E intake.
Those who consumed 60 IU per day decreased cheir risk of hearr disease by 34 ro
50 percenr, regardless of orher food chey
consumed. 77
How can we ger enollgh viramin E in
aur diee an a daily basis? Since animal producrs are.low in viramin E, rhis leaves us wirh
a choice of taking sllpplelllenrs or making
substanrially more vegerarian food choices.
AldlOugh rllere are no known roxic effecrs,
rhere is also no medical jllsriflcarion for rhe
use oflarge dose.~ ofviramin E supplemenrs
ca prevenr heare disease, panieularly since
HEART DISEASE
rcine levels, it "ma)' aCCOlint for a substanrial proportion of va cular disease in the
Unired Srates."8 For every 10 percenr rise
in blood homocysreine levels, hearr disease
risk goes lip roughly 10 percent as well. 86
Alrhough rhis is nor quire as significanr a
risk factor as serum cholesrerol (for every
10 percenr risk in dlOlesterol [here i a 20
ro 30 percelH rise in hean disease risk), homocysreine levels are anorher "independent
risk facror" for dle disease.87 The good
news, as li ual, is rhar a hea.lrhful lifesryle
can hclp salve rhe problem by beneficia II)'
decreasing blood homocysreinc Icvcls.
Coffee drinkers have high blood levels
of rhe subsrance. If rhey smoke it is higher,
:lceording ro a study of 16,000 aellllrs in
Norway.88 The srudy is slImmaJized in Figure 30.
Abmtining from coffee and tobacco wilI
go a long \Vay in freeing a person from rhis
J"isk of hean disease.
Folare anei viramins B6 and B l2 in [he
e1ier ger rid of homoc)' [cine, convening it
ro aI)orher amino acid calle.d merhioninc.
These B vitamins are founel in fonified soy
milks and cenain break.fasr cereals as \-vell
a animal. producrs. Obraining ar teasc 400
mcg/day of folate in fJ"ujts and vegerables
solely may reduce rhe risk of hean arrack
and srroke by lip ro 40 percenr by lowering
hOlllocysreine leve!s,89.9ll while reslllring in
an esrimared 13,000 fewer dearhs per year
from coronary hean disease. \'Vomen (especially rhose who may ger pregnant) should
consume rhis amount of folic acjd each day
fa prevenr fetal malformarions of the cen[raI nervous sys[em. Rich sources offolate91
and B6 92 are listed in Figures 31 anei 32.
Adequare supplies of methionine (an
essemiaJ amino acid) are imponant anei can
be ea ily obrained from a toral vegerarian
dier. However, exeessive amollnts of merhionine may be dange.rous. One of [he
reasons for this is rhar merhionne is also
convened in the bod)' ro homocys[eine. 93
Avoiding foods wim excessive levels of merh.ionine, such as eggs, cheese, beef, fowl.
and fish eems prudent. 94
Footl/tem
A "'mIII(
FO/Q(e (mcg)
16
'/2 cup
44
1 Clip
58
1 Clip
II. Clip
75
88
105
I Clip
1 cup
Spinllcb. rll\\'
109
1 cup
1 Clip
Na"y beans
Okra pod~. frozel)
255
269
1 Clip
1 cup
Lcnlils
Black-eyed cowpeas
831
1057
Figure 31
Footl/tem
AmQUlII
86 (IIIg)
1'/2 ounccs
Becfrump roaS!
0.15
1 Clip
0.25
1 eaeh
0.25
'h cup
Enl:lish walnlll
0.28
1 Clip
0.45
1 cach
Banana
0.66
1 cup
Garbanzo beansJchickpeas
1.07
1 cup
SlInf10wer secds
1.08
1.14
Ricc bran
1.69
1 cup
'/2 cup
""'>.
Figure 32
77
PROOF POSITIVE
s
Exercise
Drugs
Fibrate drugs, niacin, estrogen, dilantin,
gemfibroziJ, alcohol
Foods
Lecithin, ginseng, garlic, onions, brewer's
yeast, chromium, vitamins C and E
Iltitial
78
4th
1110
8th
1110
Serum cholestcrol
300
320
235
Serum triglyceridc
170
165
120
83%
84%
72%
HDL (% of total)
17%
16%
28%
Figure 34
HEART DISEASE
running regularly.103 In addjrion to aleohol, rhere are orher toxins rhar raise HOL
levels, such as chlorinated pestieides. Again,
[ would obviously nor recommelld such
agems as HOL enhaneers.
There ;He safer ways ro raise HOL.
When individuaJs srop smokillg, cheir HDL
u uaJly rises signjfieantly as a resulr. Weighr
loss can aJso help raise your HOL. 104 Foods
conraining leeirhin, ginseng, garlie, onions,
brewer's yease, (he rrace mineral chromium,
vitamin C, and viramin E ali ean help raise
HOL. An example of a food wirh HOLboosring ef1eccs is garljc. One gaJ"lic smdy
had individuals with coronary heart disease
lIse lip ro four doves of garlie each day for
eighr monrhs. The resulrs are impressive
and are shown in Figure 34. 10S
Ar r.he srare of rhe srudy, HOL levels were
dismaJly low, ar onl)' 17 percent of rhe roral
cholesrerol. They were solidly in rhe danger zone. However, at rhe end of eighr
monrhs rheir absolute levels ofHOLs were
a fult 65 percent higher, at 28 percenr of
rhe rorat. Moreover, garlie not only raised
the desi rabie HOL, ic aJso lowered rotal and
LOL cholesreral as welt as rriglycerides. In
othar words, alt cholesterol values moved
in rhe right direction. The only signifieanr
variable in this study was the consulllptioll
ofgarlie. From many difTerent perspeerives,
garlic is nor only a food enhancer, but is
pare of a healrhful dier.
Triglycerides
"Triglyceride" refers ro a compound that
is rnade up of rhree f:u (rechnicalty, 'farry
acid") ehains. These eompounds are d1e
main transpore form of F.u in rhe bloodsrreaJll. Furrhermore, the far in foods is usually in rhe form of rriglycerides. Elevared
ilJUOllnts of triglycerides are a1so a risk facrar for heare disease.
For years it has been recognized dut the
higher one's rriglycerides, rhe lower his HOL
remis ro be. It is not e1ear wherher rriglycerides depress HDL, bur rhis may be the
case. In any evenr, bringing down a high
triglyceride level will invariably boost HOL.
How do we ger the triglycerides down?
An overview ofsome of rhe key life.sryle recommendarions is shown in Figure 35.
Lose weight
Exercise
Eat less fat
Decrease stress
Stop smoking
Abstain rrom alcohol
Avoid sugar
Figure 35
79
PROOF POSITIVE
viduals have "bad genes rhat predispose
rhem ro high cholesteroJ levels. However,
if cheir overalilifesryle is good rhey can definirei)' posrpone-if nor complerely avoida hearr att3ck. There are people who genetiealJ)' cend ro run high toral cholesterol
levels but may nor be at risk for hean arracks beeause (hey are living a healrh)'
Ijfesryle and have high HOL levels.
The important messageis chis: we need
ro look beyond whar our cholesrerol levels
are, beyond whar our HDL levels are, and
be)'ond whar our trigl)'eerides are. The
nllmber ooe line of defense is to live a
healrhfullifesryle. This includes special atremioo ca a food imal<.e rhat is based largely
on rhe eholesrerol-free, high-fiber plam
foods dlat we have been looking ar in this
chaprer. We have a150 identified other aspeets of a heart disease preventive regimen
including regular e,xercise, not smoking, and
conrrolling blood presslIre. However, rhere
are stiH orher factors in a heart-healdw
lifesryle dur we must address ifwe wam r~
maximize rhe preventive porential of hearr
rusease.
Figure 36
80
HEART DISEASE
adverse side efTecrs when following a jlldicious regula.r exercise program and consuming a dier low in sarurared (.1r, low in cholesrerol, and high jn fiber. There are only
good side effecrs rhar resuh from such a
lifesryle. Examples include a bener energy
Jevel, sounder sleep, more anracrive appearance, and Jess minor iJlnesses.
When physicims prescribe medications,
we musr always weigh the benefits against
the risks. It is rrue rhat a small minoriry of
the popularion, because of genetic defects,
may need medicarion in addirion ro a
healrhfullifesryle (O prcven( ar reverse hean
disease. However, (he vasr majoriry would
nor need such medicarion if rhey developed
a healrhfullifesrylc ro irs fullese potential.
The cost of medicariol1 is anoeher factor ehat for many is a burden, panicularly if
they do not have insurance coverage for such
medici ne. Whcn someone comes (O n1y
office that has high cholesterol and needs
to be followed very c1osely, even when the
benefir of the medication seems ro outweigh
the risks, cost is a seriolls concef\l. A srudy
published in rheJournal ofAmerican Medical A~ociation suggested t.hat a mcdic:!tion's
possible benefit.s should be weighed againsr
irs risks, not only in rhe arca of sidc effects,
but also in the COSt deparement. 107 The
3uthors' cosr estimares are summarized in
Figure 36.
For people wirh high cholesterol and an
additional problem such as high blood pressure or smoking, t.he COSt per yeal" of life
saved is relatively less.
Medicarion is nor reaIly the bes[ answer
ro America's number one kilIer, heart discase. Prescription drllgs have eheir place, but
in ehe overall prevenrion of hearr disease,
rhe besr, mosr inexpensive, and most effective way is stiH a healehy life.style. A heaJrhfuI dier is nor expensive and rhe bendits are
far reaching. Even the drug manllti1Crurers
who wrire the Physician's Desk Reference
of prescripeion drugs always menron rhar
dier is rhe ftrst and cornersrone step of cholesterol-Iowering therapy. Even for those on
medications, a good dict is stiU necessary.
That person wilI ger a grearer cholesterollowering effecr if rhey make lifesryle changes
in addition ro taking a pili.
Figure 37
81
PROOF POSITTVE
be rhat suess can cause hean aneries ro go
inro spasm. As a resulr, when the body's
c10uing cells, rhe p1ate1ets, rry (Q pass
through that aner)' rhey are resrrained aod
clar more easily.
s
Ameri~QII
110
Total 100
Cholesterol
Level (mg) 190
.80
170
Figure 38
82
pon GlO be a tremendous help in preventing a second hean Grrack. This is uot somerhing ro be taken lighrly. A second heart
arrack i ofren more dead.!y rhan the f1rst
one.
Make?
Therc is mllch good news in Americ<l
regarding hean disease. Alrhough i( is stil!
the number one killer, hean arrack rares h<lve
decreased. In face, rhe hearr disease dearh
rate dropped some 22 percenr berween 1984
aJld 1994 a.!one. 112 One of [!le main reasons for rhc general improvemenr is rhar
Americans are paying more attention ro
rheir food choices. l13 arion<ll HeaJrh and
NlIrririon Surveys demonstrare thar cholesrerol leve\s in America have bcen c1ecreasing aver rhe ]ast tiu-ee decades, as spelled
aur in Figllre 38.
HEART DISEASE
Norice {har in 1960, an average cholesrerol for a Olan was abour 215 mg/dJ. In
1991, rhar averagc chole terol came down
ro 205mg/dl. In women, rheir average chole (eroi in ) 960 was 222. In 1991, rhar
average value had fallen ro 205, rhe same as
for men.
These rrends are encouraging, bur cholesrerol levels are stiH bigher than rhey
hould be. Hean disease does nor need ro
be the number one !<iller in America. We
bave seen from the variery of srudies reviewed rhus far thar hearr disease is largely
prevenrable. We can be encouraged by rhese
choles{erol deereases over the lasr 30 years
and the decrease in rhe hearr dearh rate rhat
ir conrributed ro. Thousands of lives have
been saved. But rhis should be looked ar .15
only rhe beginning, because fuU)' 42 percent of dearhs in America are sriH due to
diseases of che hean and blood vesseIs. 111
elearly, dramatic changes srill need ro be
made.
How mum can we aeruall)' reduce aur
hean a((ack risk? Information from The
Harvard Healrh Lener helps provide rhe
an wer, which is documenred in Figure
39. IJ
Preventive Measure
Risk Reduction
Stop smoking
Reduce blood cholesterol
Exercise regularly
(aerobic)
Maintain ideal weight
Reduce blood pressure
~
,
reduction in diastolic
pressure
Figure 39
83
PROOF POSITIVE
Total Vegetariaos
Lacto-Ovo Vegetarians
Non-Vegetarians
Figure 40
Zero cholesteroJ
Low saturated fat
High fiber
Zero animal pro1tein
Zero "heme" iron
Rich in antioxidants
Rich in folic acid and B 6
Promotes weight control
More nutrients for the dollar
Figure 41
has spent more than fourreen rnillion dollars tunding research on Seventh-day
Advencists and their lifestyle. 117 Ths tascinaton with Advclltists probably derives
largely from their markedly increased 1.00gevity and decreased disease rares. They
found a signific.ant decrease in hean disease
deaths among vegetarian Advcmists, as
shown in Figure40. 11 >
The rese.uch revealed that abolit half of
the Adventists were nor vegerarialls; nanerheless, th is non-vegctarian grollp had onl)'
56 percellt of rhe average he.arr disease death
rare compared ro the general population.
84
HEART DISEASE
nar)' disease, pneumonia and many orher
Icading causes of dearh. Preveming rhesc
maladies wOllld no doubt exrend OUl life
span aod qualiry of life even furrher.
Figure 42
don, recently arracked rhe common lay
myrh rhar hean arrack victims who survive
will "recover and be fine." The)' explained
(hat (hose who do survive a bean a((ack have
a risk ofillness and death rwo ro nine times
higher ehan rhe general popularion. 121
85
PROOF POSITIVE
One COIl1mon problem thar xesulrs from
heart aeracks is congestive hearr failure. As
previously srared, rhis is a condirion in
which rhe hearr is weakened by a hean attack (or ocher cause) and can no longer perform aJl rhe work it sbould be c\oing. As a
resuIt, fluid typically backs lip inco rhe lungs,
legs, and feet. Conges[ive hean fajJure hospiralizarions more than doubled from 1979
ro 1992. Tn 1979,377,000 were hosptalized due ro this very borhersome disease.
In 1994,874.000 had ro be admitted ro ule
hospital. Congestive hean failure is now
the mos[ common cause of hospitalization
for people over 65. 122 We e1earl)' need ro
ger ro the root of the problem. It is nor
sllfficiem ro trade an epidemic ofheart disease deaths for an epidemic ofhean disabiIiries. Ooly by prellcnting or rC/lersing arhero e1erosis by lifestyle improvemenrs will
we see an)' grear srrides roward bom decre;~s
ing hean disease dearhs and hean-related
disabi.lities.
Conclusion
The evidence is indeed deal'. We can
dramatcaHy decrease our risk of heat[ disease by following an oprimal Jifesryle. We
need ro make rhese changes sa [hat a known
prevenrable disease no longer leads the list
of America's killers. 1 am aware that you
probably will nor change your lifeseyle to
merely aJrer general statisrics abour rhe lerhal impacr of heart disease in America.
However, 1 am concerned abour individuals, hundreds of thou. ands of who will un-
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0\
(, Presel1ted b}' Tholllas N. Taylor and others from the Universiry of Iowa
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l'
cr
Wilson PW, Abboll RD. CaSlelli WP J-ligh densiry lipoprorein chole<terol and lJlortiliry. Tlte Framingham Heart Srudy. Arttriosclerosis 1988
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34
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l.
Il
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42
4_
Whire EG. Dicl and HCallh. in: Tbe 1vJ7lisny ofHellling. Namp'I,ID:
PacifIc Pre.'s PlIblishing Associalion. 1905 p. 298.
44
!,S
Dier fwd HCllilb: Jmp/un/;olts ftr RedJ,cing Chronic DiSCllst RiJk. Na-
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Rep0rl of the National Cholesterol Education Program Expert Panel on
Deteclion, E.va!lIalion, and Trcatmelll ofHigh Blood Cltolestcrol in AduIrs.
1'hc Expert Panel. Arc/) 1l11cm Mei 1988 Jan; 148(1 ):36-69.
47
48 Memink Rll. Katan MB. Effc 1 of dielary tmns f.1.11')' acids on highdellsity and 10w-dcmilY Iipoprotein cllOlcslCrol Icvel, in hcalrhy subjecls.
N Engl! Med 1990 Aug 16;323(7):439-445.
18
49 Willw WC, Srampfcr MJ, et al. Imake of trans furty acids aud risk of
coronary heart djsease among women. Lancell993 Mar 6;341 (8845):581585.
10 Awad AR, Hernnann T, el al. 18: 1 n7 f.1rry acids iJlhibil growt.h and
decrease inosiloi phosphale rc1case in HT-29 ceUs compared ro n9 falty
acid,. Dmur Leit 1995 May 4:91 (J ):55-61.
30
Seplembcr 1993.
.sI
87
PROOF POSITIVE
Vandervcen)E. Glillsm3nn WH. F"l SUbStllIICS: 3 rc"u13lOry pcrspc tjve. AmIII &0 Nutr 1992: 120:473-487.
SI
Craig \XI]. Nutrilioll for IIJr Nillrtirs. Eau Claire. MI: Golden Harve
Books 1992 p. 4 .
\3
\4
alon('n)T. Ny}'s.sonen K. el al. High slored icon I vels arc assoei, led
wilh excess risk of myoGlrdial i"farclion in <"olSlern Finnish men. CirC/lla
lion 1992 ep; 6(3):803-81 1.
7\
76 f\seherio A, Willcrr we, el al. Dier3ry iron illlake 3nd risk of carollarv
.
diseasc al110ng men. Cimllflliol1 1994 Mar:89(3):9G9-974.
\ Haskell WL, Spilb GA, er :tI. Role of warer-soluble dicla'" liber ill lhe
man:lgl'mcm ofdcvall'd plasma ehole lerol in healthy . ubjens. 'Am) Gm/iol
1992 Feb 15;69(5):433-4'9.
77
\r, Khaw KT, BarrCll-COIIIIOl E. Diclary liber and redlleed ischemi he1rl
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Am) Epidnnio/1987 Dec: 126(6): 1093-1 102.
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He). Klag M). el al. OalS and bllekwhc, 1 inrakcs and c:udiO\'aseular
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Gaziano )M, Hennekens CH. The role ofbera-carolenl' in lhe preVL'lllion of eardiovascular disc-a e. AII1l N Y Ae/ul Sci 199 De 31 :691 (): 1 8155. Prmfllcd al r!Je AJJln-iCIII/ Col/rgc ofCl1rdioloKY- Oallas. " 1992.
80
Naurad1 H), JOOSI<:n E. el al. EFrecl of vil3min B'2' folale, and "ilam;n
B6 upplemellls in clderly peoplc wirh normal> rum vil:unin eoncc'H'"a
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8\
61
irtori CR. Garti '. et al. Clinica! periencc with dle oybe:m Prorein
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Aug;32(8): 164 5-1 658.
6}
G4
65, Peng ~K, Morin RJ. Effecls on membrane (un rion by chole lerol o id3lion derivalives in cultured aonie smooth musclc edls. Anery
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(;) Peng SK. T.,ylor Cit Arherogeni EFreel of Oxidi1.ed Choleslerol. In:
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89
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(,~ Whire EG. TIie Mi1lim)'ofHr'1Ii1lg. Nampa. ID: PacifiC Press Pllblish-
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?-4
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Perkins EG. Visek W), edilors. Dit'"lry Pau /md l-/l'fllrlJ. Champaign. Il.:
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7f
88
HEART DTSEASE
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108
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97
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ilO Berklllan LF. Leo-Summcr' 1.. Horwirz Rl. Emotional suppon and
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IO~ Amcric~n Hean Associarion. 1997 Henrt n"d troke tntistiml Updme.
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,0-1
YoII/'
Pa-
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11\
116
'18 l'hillips RL, Lcmon FR. er al. Coronary hearr Jjscase monaUry among
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119 Amcricm Hean Associaton. 1997 Ham IIml St,.o!u Slil/inurIl Updll//'.
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IlO
III American Hean Associ:nion. J997 HClII'/ IlIId S')'oke SliIti.<tiClJ! Update.
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89
PROOF POSITlVE
90
CHAPTER FOUR
BLOCKED
RTERIES:
Clean Them Out
Naturally
T
I
91
PROOF POSITlVE
THREE DRAWBACKS OF
HEAR SURGE Y
Provides a temporary fix.
Does not corr,ect tbe
underlying cause.
Permanent side
High cost.
Figure 1
92
BLOCKED ARTERIES
In this ehapter you will see a diel mar is
fu superior ro rhe diets suggested by rhese
in~tirtHions. Howcver, rheir recommcnded
dier is wonh examinjng because of rhe widespread populariry it and similar diers cnjoy.
lr is called rhe Narional Cholesrerol Educarion Program (NCEP).
The NCEP diet reeommends Jimjring
daily cholesterol inrake ra 300 mg per day
in rhe Srep r elier, anei ro 200 mg in rheir
mosr restricrive ar Srep II diee. In both diers, far is ro be kepr ar ar below 30 percenr
of rhe raral calories. Sarurated fu is ro make
up only eighr ra ren percelH n rhe $rep 1
dier, and less than seven percenr in rhe $rep
II diee.
How do rhese levels of cholesrerol inrake compare [O ehar of rhe average American? Approx.imations indicare rhar men consume 270 ro 400 mg per day and women
consume 200 ro 260 rog per day.l;
Therefore, mosr women and many men
are already below rhe NCEP cholesrero!
goals of 200 or 300 - but have we seen a
large decrease in hearr disease? Hardly. We
c.m be glad ehar Americans overall have lowered rheir cholesrerollevels, bur we cannor
be sarisfred ro only begin the race. We wanr
ro win it. A dierary cholesrerol of even 220
mg is srill higher rhan the oprimum ,unOLlIH,
as we shall funher illustrare. In addirion,
Americans also consume significant
amounts of far in rheir dier, including sacurared far, which of irself has a blood cholesrerol-raising effece.
Angiography results:
6 0/0 regression
150/0 no cbange
79 % progression
-..
-..
Figure 2
afrer (he four year period, along \Vlrh the choIesrerollevels, are shown in Figure 2.
These are very discouraging reslllrs.
Noriee dur rhe vasr majoriry, almosr four
out of five, had lUorse blockages rhan rbey
did before rhey went an the dieL Only six
perce n t expedenced an im provemen r.
Cleariy, rhese dienry change and rhe resulring six pereent drop in coral cholesterol
and LDL is not mouglJ for (he average person wi[h comnar)' anery disease. The resulrs are nor unique. Similar studies have
been perfoIllled in differenr settings and rhe
resulrs are always similar and equally disappOlnClng.
Another srudy rhar illu trales chis pojD(
was called rhe "Program an the Surgical
Concrot of rhe Hyperlipidemias."l7 1'h1s
srudy examined rhe resulrs of an inresrinal
surgery rhar iruerruprs rhe rec)'cling ofcho(es[erol through rhe digestive rraer. They
demonstrared rhar rhis surgery, caUed a "partial ileal bypass," could reduce cholesrerol
leve\s. This procedure carne on rhe scene
over 20 years aga; now, however we recognize [here are much beuer ways ro deal with
93
PROOF POSITIVE
elevaeed blood fars. Consequently, my inrerese is not in the group that was sllrgically
rreared. It is rarher in anorher group rhat
was smdied ar the same time, tllOse thac
served as (he "conrrols." Ac me beginning
of the program (hey randomly assigned enrollees ro one of rhe t\vo grollps. The controls did noc have rhe imes(in.al. surgery but
were placed on a special diec instead. Spcci fi cally, they were given a diet chat was as
restrictive, if not more restrictive [han rhe
study shown in Figure 2. It conrained 25
percene fat and 200 ro 250 mg of dietary
cholesrerol.
The subjects were ob erved for a perod
of ten years. Those on rhe die( program
low red their total cholesrerol and LDL. In
one year their average LDL choleseerol wene
down slightly, from 178 ro 174. By flve
years on the program mac average was down
even more, ro 167, and by 7 years ir was
159. Even ar 10 years, parricipams stiH
maintained a lower average cholesterollevel
rhan when they started, alrhough the LDL
value had risen back to 167. Despite the
modest improvemene in cholescerol nUIl1bers, blockages in cheir hea.rc arteries became
progressively worse. as shown in I;igure 3.
Norice tllar ehey sceadily became worse
ehroughollt the 10-year perjod. Ar che 10-
After 3 years
41 % had progression
After 7 years
77% had progression
After 5 years
65% had progression
Figure 3
94
After 10 years
85% had progression
BLOCKED ARTERIES
vious (\VO srudies. Especiall)' norewonhy is
(he face tbat these individuals were aJready
on a program ver)' c10se ro chac advocar.ed
by r.he Nacional Cbolesrerol Educacion Program b~(rJre this srud)' began. Before working wirh Or. Ornish and his col1eaglles, ilie
parricipanrs on rhe average were anI)' consull1ing 3] .5 percenr of rheir calories from
far and 213 mg/day of cholesterol.
O)'e srudies of ilie hearr blood vessels,
called caronar)' angiogr<UllS, were ll1ade before (he program scarted and tben 12
mOIl{h later. Special campucerized 3ssessments of these angiograms allowed very precise calcu1acion of whecher na.rrowing had
worsen d, s(3)'ed ehe same, ar improved. Ta
rhe atnazemenc of mall)' physicialls, che
compucer comparisons revea.led thar 82 percent of (he patienrs experienced a reversal
of their arherosclerosis. anI)' 14 percenc
had no change, and jllsr 4 percene worsened.
This is che fim scudy where any significanc
rcgression occurred by lifesryle changes
;llone, and it happened ro 82 percent ofparticipant.' wich i n rhe shon per iod of J2
months.
"Regression" \Vas rhe rerm applied ro the
reversa!s in bloc.kages char occlIrred in becler rJlall 8 in 10 of rhese parricipants. Overali, there \Vas a 2.2 percem diamerer regression ofalliesions, which rranslates to a bJood
Ilow increase of9 percem. Norce char chose
who began rhe srudywim the greatestscenosis OI' bloc.kages, and rhus had che greatesr
need for regression, reaped rhe greatest bentors. Of rhe coronaries rhac were more rhan
SO percent blocked rhere was a 5.3 percenr
iJllprovemem, uans!aring co a 23 percenr
increase n blood flow. This is a significam
amount of regression afccr ani}' one yea.r.
Be.fOre this study was conducted, most physiciam diei not beliel/e regre.iSion bJI lifestyle
c!Jange WI1S possible in an'y length oftimelee alone within twell/e months.
Note rhac a small percentag change in
di:.unecer steJloss provides a much greacer
percenrage increase of blood flow. This is
because che blood Haw rare is malhemaricll1y proportional ta che fouCth power of
the c.hange in diamerer (rhe diamerer change
mulriplied by icself 3 rimes). 10
Aogtography:
82 % regrcssion
14% DO change
4 % progrcssion
AJllelloDl:
2.2% diameter ovcrall regressioD
of atbcrosclerosis (alllesions)
9% increase in blood fIol"
LetioDl grellter than !4).;' bl~kage:
5.3% regressioD of atberosclerotic
lesioDS greater tbao 50% blockage
23% iocrease in blood fIow
o
Figure .4
DIETCONTE
LIFESTYLE BEA
No animal products except egg
whites aod nonfat dairy
7510 complex carbohydrate
Al (east 15% protein
Lcss than 5 mg of ehulesterol
No caffeine
Calories not restricted
Figure 5
95
PROOF POSITIVE
LIFESTYLE CHANGES
THE
LIFESTYLE HEART TRIAL
Low fat vregetarian diet
Stress management training
Smoking cessation
Moderate exercise
Social and emotional
support
figure 6
rl:JS!
,-
'~'.-.
/~
~.
96
Note rhar beyond dle near zero cholesterol intake and a very low fat intake, rhe
Lifesryle Hean Ti-ial alJowed no caffeinc.
Why prohibit caffeine, when it is an integral ingredient in some of Americ.1'S f.worire foods and drinks? First, there are concerns that caffeine may have a relatively
small bur signific.1nt effecc in elevating cholesterol ,md blood pressure levels,2l It a150
may raise the blood homocysteine level
which may bring about atherosclerosis. 22
What is more important, Ornish and his
BLOCKED ARTERIES
eolleagues excluded caffeine becallse of irs
abiliry ro /lJorscn siTess in many people. 23
Srress control appears [O be extreme1y important in reversing coronary artery disease.
If you wam ro sray cool, collecred, and
sready, ir will often reqllire a c1ean break wirh
catfeine.
EXE CI EP OG
LIFESTYLE DE
RE
Walking
3 hours per week,
at least 30 minutes
per session
Heart rate at 50-80%
of maximum heart rate
Figure 9
YOURTARGETHE
CALCULATION O
AE
ICEXE C E
Step 1 Figure your maximum heart rate by
subtracting your age from 220.
Example: ifyou are 40 years old, your
predicted lIul.;'Cimum would be 180 beats
per minute.
260
245
240
Exp.
220
Cont.
232
200
180
160
140
120
Baseline
One year
Figure 11
97
PROOF POSITlVE
rypical six percenr decrease attained on the
National Cholesterol Edllcarion Program
Oier. Can we be sarsfied wrh so small a
reducrion when we know now rhar a ve.getaran diet like [he Lifesryle Hearr Trial djer
can provide such siglliflcam positive resll1rs?
L L CHOLES
OL CHANGES IN
E LIFESTYLE HEART TRIAL
LDL c/lOleSlerol
180
166
160
Exp.
Cont.
157
140
120
95
100
80
Baseline (pre)
Figure 12
SES
ReduCng LDL in heart disease patients with
Ihigh LDL was more effective than conventional
therapy as follows:
Reduced progression
frequency by half
Increased regression
frequency by 200%
Reduced cardiac
occurrences by 750/0
Figure 13
ages the aneries, and produces coronaly arrery disease? Comparison of dle rwo groups
is depicted in Figure 12.
After one year on ehe vegerarian dier and
ocher lifesryle illtervenriolls, rhe LOL of the
experimental group droppcd 37 percen(.
The conrrol group rJ1ar was on a National
Cholesrerol Educarion Program-rype dier
onlyexperienced a drop offive percent. This
certainly helps w e.xplain why d1ere was such
significanr reversal of coronary anery disease in the vegetarian pariems.
BLOCKED ARTERlES
day for mally of the panicipanes; and (3)
inercased polYllnsaturared f.1t in the eliet. AJI
of ehese changes made ehe diee closet ta a
vegerarian dler than rhe NCEP diet. They
aJso counseled parienrs againsr smoking and
"advised a suirable level of daily exercise."
However. me descriprion of rhese componenes in cheit repare slIggests rhar relatively
liale atten(ion was given to these areas COlllpared ro Ornish's strllcrured foclIs on exercise. When angiograms dane ar the beginning of rhe STARS were compared with
lhose dane an average of abOlit 3 years bter,
the results were as expecred. That is, rhe
results were becween rhase aehieved by
Ornish and those seen wirh rhe NCEP diee.
SpecificaJly, regressionocclIrred in 38 percem, while 15 percent progressecl; about haJf
clici nor show any significanr change.
However. lh is dietary approach decrcased clle number ofcardiac evenrs. When
ehey looked ar rhe toraJ of aU the serokes,
hean attacks, deaths, comnary bypass sllrgeries. and angioplasries. rhey realized they
made a remarkable impace. Whereas ten
percenr of control patierns had one of mese
evems, only mree percenr ofthe dier-rreared
patlents had one.
HDLC OLESTE
THEL FESTYL
HDL c1wlesterol
60
53
Exp.
Cont.
50
51
40
30
20
o
Baseline (pre)
~
Figure 14
T
Triglyceritles
270
256
250
Exp.
Cont.
230
210
190
170
150
Baseline
One year
Figure 15
99
PROOF POSITIVE
The vegetadan group haei a 46-point
increase in rriglycerides. On the other hand,
{he cOlluol group [owercd (heu triglycerides over r.he samc time pcriod by 17 point.s.
This rise in triglycerides is nor rypical for
vcgerarians in orher srudies. Some studies
have idenrified groups of vcgcrarians wirh
lower triglyceride levels ehan average. 29, 30
Whar, tl1cn, was happcning in tl1e Lifesryle
Hcarr Trial? Individua.ls an a jat-restricted
vcgcrarian diet may rcnd ro run a higher
rriglyceride Icvel because d1CY are consuming higher amounts of complex carbohydrares. Carbohydrares made lip fully 70 ro
75 percenr of thc Lifesryle Hearc Trial eliee
However, these carbohydrate-rich foods
usually look like good guys regarding hean
disease risk as wel! as cancer risk. Ir seems
difficult ro comprehend rhar rhey wcre getting "roo much of a good thing."
Alrhough rhe rise in rriglyceridcs did nor
appear ro interfetewith the ovemll success
of rhe Lifesryle Hean Trial ir leaves a nagging question: cOll.ld the teslllts have been
stiH berrer if far consumprion had not been
so rigorously reduced? Could Ornish's severe fat restricrions COme back ro haune the
parricipanrs in rhe long run? The quesrion
is more rhan academic. As we have a[ready
seen, vegerarians who havc not made pains
ro drop their f:l.t intake, do rend ta consume
less fat than average but nowhere near as
litde as Ornish anel his colleagues required.
lnterestingly, in Resnicow's own research,
as well as in nine o[her srudies rhar he anaIyzed, toral vegctarians generally had lower
cholesrerol, lowcr LOL levels, and lower
triglyceride levels-all wirh equally good
HDL levels. 31 This evidence cam sLlspicion
on the exrremel)' low far inrake and rhe corresponding higl~ carbohydrare inrake of the
Ornish dier being the cause of the risc in
rrigJycerides.
Another report documeming vcgerarians' lower [riglyceride levels provides further insighrs. Specifically, vegcrarians who
decrease {heir far consump{ion within more
moderate range5 (down tO 23 percent of
cheir calories) have been found to lower {heir
triglycerides. 3- Other teseareh has shown
that a vegetarian dier that doe. not excessively restricr fat consumprion 01n Jower
100
BLOCKED ARTER1ES
nary anerl' disease. Ifblockages are present,
the tesr measures exactly where and how
.-evcre rne blocbges are. Partially blocked
arreries reduce blood flow ro hearr muscles,
causing pain in the mllscle.
In several studies preselHed in rhis chapter, rhe parricipants were individuals who
haei heart-related chest pain. or angina, on
a frequenr hasis. lr was rhis pain rhar rr.iggered rhe examination of rlleir coronar)' arreries in rhe fi rsr place. We have seen thar
rhe vegerarian group in rhe Lifesryle Hearr
Trial had significanr improvemenr in their
overall cholesrerol levels and reductions n
lheir areerial blockages. What happened ro
their chesr pa.ins~ When ilie studl' slaned
lhe average rnember of rhe experimenlaJ
group experienced chesr pain approximarely
five limes per week. Chesr pain comparisons of the lifesryle group and rhe onrrol
group in {Ile Lifesryle Hean lrial are shown
in Figure 16.
(hest pains in ilie experimenral group
(vegerarian dier) decreased 91 percelH, [O
less than once per week. On rhe orher hand,
in the control group (mear diet recommended bl' CEP) rhel' worsened hy 165
percenr over rhe course of a year. These resulrs are as expected, and in agreemenr with
the reduced blockages in the hean aneries
of the fim group and increased blockages
in the !aner rhar were shown in Figure 4.
One resulr of this srudy was largely unexpected. The dramatic 91 percem reduclion in chest pain of rhe experimentaJ group
occurred in tiu! first ihree weeks-Iong betore we could reasonably expecl an)' signiflcallt physical reversal of rheir blockages.
Such quick reductions in chest pains were
starrling ro mally in rhe medical communil}'. However, orhers of LIS were well aware
of the dramatic shorr-term changes ('har
could take place wirll lifesryle changes. 1
personally have seen mally patiellrs who.
initially. would merely wa1k across rhe room
and develop crushing anginal chese pain.
After twa ar three weeks an a vegerarian diet
and exercise program. maol' of rhose same
parienrs would be waJkingfive mi/es il dl1)1without chest pain and using less hearr rnedicalion rhan before. The rcsults are ofren so
amazing rhar you wOllld have ro sec it firsc
A IIgill a freqllency/week
.Exp.~
7
6
Cont.
6.24
5.10
4
3
2
1
O
Baseline (pre)
101
PROOF POSITIVE
A
Foodltem
Amollnt
Arg (g)
American cheese
Egg ~
Nonfat skim milk
Beef sirloiD steak
Firm tofu
English walnuts
Brazii nuts
Almonds
Black walnuts
Baby Uma beans
Red kidney beans
Garbanzo beans/
Chickpeas
Lentils
Soybeans
Roasted pUlmpkin
kernels
1 piece
loz.
1 c.
loz.
1J2 c.
112 c.
112 c.
1/2 c.
112 c.
0.2
0.2
0.3
0.5
1.3
1.3
1.5
1.6
1 c.
2.4
..".
Figure 17
102
2.3
1 c.~.., 2.6
1 c.
3.6
1 c.
1 c.
1/2 c.
4.2
5.3
6.2
Why wou[d high cho[esterol levels inrerfere wirh rhe effects of nirric oxjde? Recent lab work provides one reason for this
associarion. Researchers have now documenced ehat high blood cholesterol [evels
cause the destruction of nirric oxideY The
endorhelial cdls try ro compensate for this
[OS5 by making more nitric oxide. 38 Ho\\'ever, due ro rhe rapid destfllction of nit.rie
oxide, ehose cells generally run Out ofL-arginine, a crucial raw material thar is essenrial
for making ninic oxide. A recent study
demonstraeed ehat a significant cholesrerol
drop will improve suess EKG test scores
(showing improved blood flow to the hean)
in four weeks. 39 In harmony wirh rhese relationships, scienrists have found mat giving addieional L-arginine helps resrore normal anery relaxation even if someone has
high cholesterol levels. 4o L-arginine JUSt
happens ro be found in abundance in a vegetarian djet, but is sparse in mcat and dairy
products. Tabularion of the arginine content of foods is shown in Figure 17.
Note that meat and dairy proclucrs fali
far shon ofargininc in comp:uison ro beans,
nurs, and seeds, which have 3 ro 35 times
as much.
Consequcnrly; me rapid angina improvemenc in the Ufesryle Hean Trial may be due
ro ac leasr twO separare effecrs. First, reduced choleseerol levels may help ro resrore
normal blood vessel re1axation mechanisms.
Second, an increase in dietary arginine provided by me vegetarian diet will furmef-help
to relax areeries from dle outscr, likely even
before blood cholesrerollevels have d ropped
sign ificanr1y.
BLOCKED ARTERIES
suremelHs of any of ilie stlldies regarding
rhe regression of areery blockages. 41 Using
regulat physica1 exereise and a diet ehat averaged 26 pereent f.u and 135 mg of cho1eseero!, (beeeer than ehe bese "narional eholesterol education diet") rhey helped 30 percent of 56 smdy parricipants :main regression. Only four percent of a second group
achieved regression withollt the lifeslyle
changes.
Of interese ro the angina quesrion, ehe
researchers measured ehe ecndcncy for red
blood cells co stick together (caUee! ehe
"eryrluocyte aggregation rate"). Stickier red
blood cells eend ro c1ump and interfere \Virh
optimal blood flow ro the hean lllusc!e,
which can increase angina. Even an thjs
Iess-than-optimaJ lifesryle program, dle red
blood cells' tendency ro stick togerher decreased by a highly sigll.i.ficam percentage.
This evidence thus provides anodlcr reason
why we would expect angina to decrease on
a bcerer lifeseyle program. One only wonders how profound the changes would havc
bem if a zero choleseerol, roral vegeearian
dier had been adopted.
A summary of rhe three possible reasons
for rapid angina reductions mat occur wirh
cholesterol-lowering diers is shown in Figure 18.
six weeks, rhe near-vegetarians showed a significanr 35 perccnr decrease in toral cardiac
OCCllrrences rJlar included fatal and non-fatal heart attacks as well as sudden cardiac
deaeh.
The repon suggesrs that diet changes are
superior to 17ledication for someone who has
had a recent hean anack. which is asronishing ro rhe medical communiry. One of
the most widely tOuted groups of medic."lrions in rhis regard :lre bera blockers and
ACE inhbitors. They demonstrate onJy
half of the effecriveness of the vegetarian
diet, \Vith an average redllcrion in toral
morrality of onJy abour 20 percent. 43 . 44
REASO
O
ANGINA
DUCT
LlFESTYLEC
1. Relaxation of blood vessels caused by
reduced serum cholesterol increases
the amount and effectiveness of nitric
oxide in the blood.
2. Further relaxation of arteries due to an
increase in arginine in vegetables occurs
before blood cholesterollevels have lowered.
3. Reduction in red blood ceH stickiness,
increasing blood flow to the heart muscle.
Figure 18
103
PROOF POSITIVE
Srarins can infreqllenrly callse severe liver
inf1ammarion and desulicrion as well as
dearh of volunrary muscles of me body.
Anorher popular agenr used ro lower
borh cholesrerol and rriglycerides is a very
high dosage of the B vitamin, niacin. When
used in rhe high doses necessary ro achieve
significanr1y Jower cholesterol and rriglycericles. niacin should be considered a drug
because it can illfreqllently callse life-rhrearening side effects. These side effecrs include
destrucrion of the [iver and internal bleeding from severe inf1ammation of the stomach; omer cOl11l11on annoying side dfects
are hot flashes and flushing of the skin.
1 prefer ro reserve rhese meelications for
rhe approximarely 1 in 400 people wirh a
heredirary disorder that callses rhe Jiver ro
greatly overproduce cho[esrerol or rriglycerides. 1 also use them in heart patienrs who
have failed ro achieve rhe desired serum lev-
4.5
Risk of
cardiovascula'r 3
mortality
2
I
O
umbcr of fitness tcsts passcd
Figure 19
104
BLOCKED ARTERIES
Exercise is eleady a major paH of any program ro prevent or reverse heart disease.
CHANGES PSYCHOLOGICAL
STRESSI THE
L STYLE HEART TRIAL
Alfxiety, depressiolf, ilfsomllia, & alfhedolfia index
,30
Exp.
Cont.
27.2
25
24.1
20
15
10
5
Baseline (pre)
ADVERSEEFFECTSOF"CHEATlNG"
IN THE LIFESTYLE HEART TRIAL
Angiographic results
6
5
%
regrc5son 4
ofblood
vessel
blockage 3
o
Most adbcrcQce
Figura 21
105
PROOF POSfTlVE
exercise program, and stress conrrol measures-rhe bener off our arreries are going
ta be. The second point is that le ser degrees of adherence can srill produce some
benefic, alchough the resulrs are not as dramarie. The third i rhat ilie lifesryle changes
in the Lifesryle Hea.rr Trial were of grearer
benefit ilian the data shows beeause ofweak
adherence ro che program by some participanrs.
Doctors' Recommerzddtions-Who
Follows Them?
lf you have heart disease. there is much
you C<1n do with simple lifesryle changes.
But mosr people [aii ta grasI' ilie full 1'0renrial of lifesryle changes upon ilieir overali health. Many wim hean disease do not
do l.nuch more than see their doctor and
take medications. An American Hearr Associarion srudy was made to determine how
many individuals who have been diagnosed
VICE
About Jh of heart disease patients follow
their physicians' advice in dealing with:
high cholesterol
high blood pressure
lack of exercise
smoking
Figure 22
106
wirh hearr disease complied with rhe correcrive measures prescribed by rheir physicians. The astaunding results are shown in
Figure 22Y)
We see rhat abOlit {Wo-th.irds of hean
disease parients neglecr ta make rhe basic
changes in habits prescribed by mosr doc-
BLOCKED ARTERJES
Appendix II. Sriek wirh ir, and soon you
will be surprised by how quiekly you have a
wi le varier)' of new recipes that you ean look
f01WaJd ro-and in addition, you wiU Iikely
feei rnuch ben r in a number ofways, borh
ph}'sieally and menrally.
tvledieal insuranee companies are recognizing rhar the vegetarian approaeh is mllch
more cosr-effective tllan rhe alternative of
surgery. MueuaJ of Omaha's expe.nses per
hearc parient is cur by over half by covering
rhe cosr of lifestyle insrruerion for hean
patients. They repon rhar rheir healrh care
subscribers with chesr pains rhar are 0.11 the
program have a 65 percenr decrease in rhe
l1umber e.xperienei ng chesr pain. For rhe
remainder who riU have ir the frequel\cy
and ,everir)' de-crease < often dramaricall)'."
They ;llso repon a signiflcant drop in blood
cholesterol widl no medicarion; !lean seans
sho\\' {hat many pariems experience cessa{ion Of rcversal ofhean disease progression,
and exereise toleranee measured on a ueadmiII "improved 22 percenr." This program
is reducing Mlltual's bealth care COSIS while
producing bener health ofirs subscribers ar
the same time.
"Lifestyle Center/'
Some may feei that ilie)' would like formal insrruerion ro help rhem in making rhe
rransirion ro rlle idealliIestyle. There are
instirutions known as "Lifesryle Cemers"
thar are dediaued ro perform.ing sucll a service. These cenrers accommodare guesrs
wirh various aspeers and severiry of hean
disease and other ailmenrs who sray for a
number ofdays or weeks. Eaeh guesr i pur
on a dail)' exercise raurine railored ro ilie
individual's need, fed a vegetarian diel, given
insrruction in nurririon and orher aspecrs
of healrhfulliving, and raughr how ro prepare healrhful and rasry dishes ro maintatn
rhe dier aner rerurning home. A lisr of
names and locations ofsueh cen rers is found
in the Appendix III.
107
PROOF POSITIVE
and will then respond wit.h grea tel' gratitlcaeion rhan eveI before.
Gone by the wayside is (he obsolete CllSrom of healeb professionals who "compassionately withhold" (he oprimal life ryle
counsel-so as noI' [Q "blll'den" patienrs.
Such an approach is nor uue compassion.
Today's health professionals need ro more
fuUy presenr aII of rhe beneflcial lifesryle
options, regardless of how difficult they
think r may be for a pacient (Q implement.
Health professionaJs have no right tO withhold any informa(ion that could lead a parient ro atrain the highest level ofhealth thar
is possible for rhar person. Mv messaoe
1'0
b
the he.1l(h professional is "Transmit the potential benefirs of a healchy lifeseyle c1eaxly.
Then IeI' each patiem decide for himself"
By analogy, if (here was an ideal bul' expensive medicarion available ro ueaI a condition, most physiciallS, including myself,
would inform [he parient of the ideal drug,
and advise the pariem of rhe expense. le
would (hen be up ro the patient ro decide
wherher to take rJle drug.
j
<200
<30%
>1.5: 1
7.5%
7.5%
55%
<100
>20
III
<100
<28%
>2:1/0 rr
3%
12%
58%
<50
>30
Zero
<25%
>3:1
Zero
15%
60%
Zero
>40
108
it.
BLOCKED ARTERI ES
Ornish 1). an l'ou prcvenr-and rever.e-CAD? I'atiml Care. 1991
15;25:25-4 J.
Referellces -
I?
OC[
1992 hospital chargcs for r\Vo major surgica1 proce.duIes for cardiovascllIar dise:J.\es. Pan 1: Coronary anerl' bypass grafls. Stii/ Bu!! Merrop lm"r Ca
1994 Jan-Mar;750l: 12-20, 28.
CrcsweU Li, Moulton MJ. er al. Revascularization alier acute m)'ocardial intarction. Ann TlJomr SI/Ig 1995 Jul;60(l): 19-26.
" Roach GW, Kanchuger M. er al. Adverse cerebral oUlcomcs aftn coron:u)" bypass surgery. Multiccnler Srudy of Pcriopcmtive lschem ia Rescarch
tomul' and lhe Ischema Rcsearch alld Educalion Foundalion lnvcsliptors. N Eng!} Mrtl 1996 Dcc 19:335(25):1857-1863.
Harris DN. Bailcy SM. el al. Braill swdling in Iim hour aher corona1)'
ancry bypass surgery. umcCl 1993 Sep 4;342(8871):586-587.
Ca lifT JUlit OhIll311 M, el ;,1. Rcsrenosis: The clinical IssuC5. In: lrxlbook oI lnll'rVenliona! CtJrdio!og;'. Philadelpha. PA: \V'.B. Sallnders, 1990
p.363-394.
10
U.S. Su;geon GeneraL TI]( SI/rgeon Genemlj "qJlJrl 1)11 lIU1ri/io11 rmd
lJC(;/r/J. Washington, DC: US Deparrmem of Hea11h and Hwnan Services,
Public Hcalth Service; 1988. DHHS Publication o. (PHS) 88-50210.
11
Il Kr~uss RM, Deckelbaum RJ, el al. Dierary glliJc1ines for healthy AIl1C'rican adults. l\ srarcmcl1t for heaJlh profcssionals from lhe Nuuition Commiltee, American Hean Associarion. Grculmion 1996 Ocr 1:94(7): 17951800. ili Dieta.ry guiJelillcs for ht"3lthy Ame.ricall adult.. A slatemelll for
physician and health professionals by the 1 mrition Commtlee, American Heart Associalion. Cimtl/llion 1988 Mar;77(3):721 A-724A.
14 Nalional Research ulIncil, Commitlce on Dicr and Heahb, Food and
Nnrrilion Board, and ummission on Life Scicnces. Din tind /mzl/h: imp!irl11iollS for ,.etlullg chrol1ic disMsl' risk. \\?ashinglOn (DC):
alional
Academy Press; 1989.
l' Ar/apledpom: McDowell MA. Briefel BB, Ct al. Encrgy and micronmrienr inrakc$ of persolls ase 2 months 3nd over in lhe Unitcd Stalcs: ThirJ
l ational Ht"ulh ,nd Nutririon Examinarion SUITey, Phase 1, 1988-91.
Advtll1ud Dtl/a Number 2550(124. 1994. DH1 S PubliC<llion No. (PHS)
95-1250.
16 Cashin-Hc'mphill L, Mack W). et al. Benelicia.! etTects of colcs!ipolniacin on coron:u)' alherosclerosis. A 4-year follow-up. }/lMA 1990 Dec
j 9;264(23):30 13-3017.
" Orni.h D, Brown SE, el aL Can Jifcslylc changcs revcr e coronary heart
di case? The Lifesryle He:m TriaL LauUl 1990 Jul 21;336(8708): 129-
Gould KL, Ornish D. et al. hangcs in myocardial perfusion abllorIllalilies by positron emission tomography ahcr long-rerm. inlense risk factor modification. }AMA 199- Sep 20;274(11):894-901.
JO
2,
26
e.VCI1lS
Wam G, Lewis B, cr al. Effcers on coronary anery diseasc of lipidlow..ring diet. or diel plus cho1esryramine, in lhc Sr ThOll1as' Adlerosc1erois Regression Study (STARS). Lrl1lcet 1992 Mar 7:339(8793):563-569.
27
19
31
32
3{:
133.
109
PROOF POSITIVE
Minor RLJr, Myers PR, el al. Diel-induced alherosclerosis iJ1CfeaSCS !he
release of nilrogen oxides from rabbit aona. } Clin Inzleu 1990
Dec:86(6):2109-2116.
I,~ Cody RJ. Cornparing angiolcnsin-converting eJ1zyme inhibitor rrial remiu; in pariellls Wilh aCUle myocardial infarclion. Archives oflntema/Medicine 1994 Seprcmbcr 26. 154(J 8): 2029-2036
9 Andrews Te. Rab)' K et al. Effec! of cholcslerol reduCI ion on myocMdial ischemja in pa!ielllS Wilh coron"r}' discase. Circulalion 1997 Jan
21 ;95(2):324-328.
J"
YusufS, PelO R, el al. Bela blockadc during and af!el myocardial inh.rcrion: an ovcrview of lhe ralldomized rrials. Prog Dl1y!iO"l/OSe Dis 1985 MarApr;27(5):335-371.
'J
110
Bhir SN, Kohl HW 3'~, er al. Ch:Ulges in ph)'sical firness and aii-caus,'
mort;lJir)', A prospecrive lUd)' ofhc.aJrhy and ul\healrhy Ine". }AMA 1995
Apr 12;273(4): I093-1 098.
46
47
< Ornish D. Browll SE, el al. Ca.n IiI" ryle changes reverse corOlur}' hean
disc~se? Tlle Litcsryle Hearr'frial. LiI1lCCf. 1990 Jul21 ;336(8708): 129-133,
se
Smith
Jr, B1air S ,el"!. Prcvenring hcarr allack and dealh in pariems Wilh coronar)' disease. Cirrull/lio71 1995 Jul I:92( 1):2-4.
<'1
;0
CHAPTER FIVE
THE
TRUTHABOUT
ISH
D
1I 1
PROOF POSITIVE
levels and bring wirh it health beneflrs ro
rhe hean. Howevel', medical research aIso
contains ample UJf1-rnings abour rhe use of
hsh and fish oiI.
Before we look ar some of rhe porenrial
drawbacks of fi, h consumprion, (er us look
at rhe advanrages of earing flsh compared
ro orhel' animal products. fu already stated,
many have lowered rheir blood cholesterol
levels by abandoning cheir "sreak and bacon" ways n favor of a tlsh-rich fare. The
physiology of fish helping ro lower chole.srerol is sound. Compared ro mher aJ1ima.l
prodllCtS, hsh has a generally more [worable P/S ratia. You wiJl recall from Chaprer
3, "Heart Disease-Conquering rhe Leading KilJer," rhat a high P/S ratio meaos
hjgher in polyul1s:lturared tu. An increase
in this rype of fat wilJ lower cholesrerol. Fish
aJso bas less sarurared far. Sarurared fat is
high in sLlch proelllces as meat, whole milk,
eggs, cheese. and coconut and palrn oils.
UO
1J5
90
Cholclerol,
rog
60
30
O
3.502.
IS g
IS g
15 g
J5 g
Figura 1
112
of sarurateel farry acid as weU. The net resuIt may be, as in this parienr, a rise in LDL
levels."s Olhe.r more recent stuelies have
contlrmed rhar fish oiJ consllmption wiU
very Jjkely illcrease the LDL cholesterol in
mosr people. 6 .7 As e.xplained in Chaprer 3
on heal"( disease, LDL is the "bad" cholesrerol rhar can produce clogged arrcric,
t1uoughour rhe body.
Ler us look ar rhe rwo poinrs madc in
dus disringuished publicarion and see why
fish presenrs a problem. Firsr, fish is an
animal produce, and ie therefore contains
cholesterol. In faer, rhere is nor much difference berween tlle cholesrerol conrel)( of
fish and orher ;:Inimal producrs such as
chicken, turke)', ar even pork and beef.
These cholesteraJ Jevels aJe also rabulared
in Figure 14 in Chaprcr 3 on hearr djsease.
The facr rhar f1sh conrains cholesrerol
purs it in a complerely elifferenr c1ass than
aII planr produces. You will recall rhar aII
plaur sources of nutririon have absolutely
zero cholesrerol. A comparison of rhe cholesterol con tem of various fish and .fish oils
is found in Figure 1. 8
orice rhar rhe cholesrerol levels are
srared for rhe amounr of 15 grams of fish
oiI, which is a standarei supplemenrarion
dosage for cardiovasclilar disease. 9 We see
mat rhese amoums ofcholesrerol in fish oii
are eqllal ro ar grearer than ehe cholesrerol
in a generous serving of T bone srcak, as
shown in the bar on the lefr side of Figure
1. It is ilO woneler thar fish oii can raise the
serum choleseerol. The American Hean
Associarion is known for being soft on dielary guidelines; neverrheless, cven eheir
mosr liberal diet for heaI( disease sriH forbids more rhan 300 mg of choleseerol per
da)'. SlIpplemenra.l use of flsh oii GlJ1 go a
long wa)' ro exce ding even rhis recommendarion.
The second poinr raised by rhe aurhors
of Jane's srory has lO do wirh rhe iSSlle of
sarurared far. Compared ta ot!Jermeats, flsh
has a favorabJe polyllnsatllrared ro saturatcd
far rario (P/S ratio). However, ir does nor
have as favorable a rario as mosr plam-derivedfrati. Again, wh.ile i( is true rhar rhose
who have been earing red mear can bring rheir
cholesreroJ down somewhar b)' s\Virching 10
Figure 2
113
PROOF POSITfVE
Anomer popularion stlldy is of parricuIar noee. This published repore from
Harvard Universiey represents probably che
mose sIarisrically powerful research ever condueted ro examine che fish-hearr relarionship. Where che Ducch srudy looked ac only
852 men, Ihe Harvard researchers srudied a
phenomenal44,895 male healrh professionals. 21 The researchers' findings were asronishing: men who ace fish several cimes a week
were jusc as likely ro have hean disease as
rhose who are ie only once a moneh. If anything, there was a suggestion ehae [he men
who consumed six or more servillgs of fish
per week had a somewhac grealer risk of
coronary hearc disease ehan those who con-
depression
primary Raynaudl's
disease
psoriasis
over-aggressiveoess
GI ul'cers
uJcerative colitis
Croho 's disease
possible prevention
of breast aod
colon carcooma
possible prevention of
chronic obstructive
puLmonary disease
Figure 3
114
EPA Placebo
otal subjects
13
10
No. Improved
10
No. Uncbanged
No. Worsened
Figure .4
115
PROOF POSITIVE
116
ficiency.48
117
PROOF POSITIVE
and srreams, and ulcimarely imo eivers and
oceans. Sewage overflows, falllry sepric sysrems, boarjng wastes, and poisonous eunoff Erom city streets have a1so coJ1tribllced
ro the poUurion of warers. These watees are
sometime-s considered so dangerous rhar
signs like (he one shown in Figllre 6 are
erecred ar some swimming beaches.
Figure (,
NUMBEROFREPORTEDF~H
"""RGpctlOO
Q
IIQ
-
Figure 7
118
11-30
31-70
:>70
BIOMAGNIFICATION OF DDD
INSECTICIDE
ill
119
PROOF POSITIVE
120
Health Problems/rom
Contaminated Fish
Perhaps rhe grearesr dangers from fish
are rhose faced by Illirsing infams. One
srudy found rhar those who consllmed conraminared Grear Lakes fish experienced reproductive complicarions. These incLllded
alrerarions in birrh size, gesraronal age,
changes in neonaral health sratus, an.d effeers rhar persisred inro early infancy.8? As
a resulr of rhese risks, some have sllggested
tim infanrs should .nor be breasr-fed becallse
of rhe cancer risk. A1rhollgh rhis may secm
ro make sense in aur roxin-conraminared
world, a berrer alternarive may be avoiding
rhe major sourees of (hose roxins. Orher
researeh suggesrs rhar the borrle-feeding
srraregy may back.fire. There is evidence rhar
breasr feeding in alld ofirself tkcreases breasr
cancer risk. A 1994 srudy found (har daughrers who 'were breasr fed by (heir motl1ers
had 2S percenr less breasr cancer. 90
For convenience, a SllJnmary of previously menrioned conraminarion compounds fOllnd in fish is shown in Figure 9.
Possible links ro cancer from conraminared fish are slImmarized in Figllre 10.
PCB con ramil-lar ion of fish has been weU
docllmenred. The evidence of the delereriDUS efTecrs of PCB on rIIe human reproducrive sysrem is sunuuarized in Figllre Il.
FISH CONTAMINATION
COMPOUNDS
Fish from mildly polluted water concentrate
toxins up to more than 1,000,000 times more
than detected in water.
Toxins in their fatty tissues include
pesticides, chlorinated hydrocarbons,
mercury, and dioxin.
. . Fish can also be contaminatcd with peRs,
various heavy mctals, petroleum
hydrocarbons, halogenated
organic compounds, and Icad.
Figure 9
121
PROOF POSITIVE
Of. Mchael Jacobson of rhe Cenrer for Science in rhe Public lnreresr indicarcs rhar
farm-raised hsh are nor free from concern.?1
Based on rus research, he has highlighted
several issues: (J) food coloring has iliegaHy
been added ro feed ro make farmed ush look
more arrractve ro consumers; (2) anribiories are romine1y used in the ush farming
indLJsrry; (3) pesticides have also been applied by aqua-cu1rurisrs; (4) fann-raised fish
may have lower omega-3 levels due ro differences in their feed.
Food Item
Fla.xseedlLinseed oiI
Walouts, Englisb
Canola oU
Walnuts, black
Wbeat germ oii
SoybclIn oU (Crisco/Wesson)
Green soybeans
Spin8ch, canned
......
AlmoDds
California avocado
Turnips
Samower oii
Swcct pot,atocs
Banana
Medium apple w/pccl
Roasted potato, medium size
Cucumber slices w/pecl
Whole wbeat bread
1 Tbs.
cup
1 Tbs.
1/4 cup
1 Tbs.
1 Tbs.
1 cup
1 cup
1/4 cup
1/2 cup
1 cup
J Tbs.
1 piece
1 each
1 cach
J each
10 picces
1 piece
1/4
Omega-3(mg)
7526
1703
1094
1034
938
927
637
353
136
99
74
55
38
38
25
17
12
Il
----~-----
Figure 12
122
123
PROOF POSTTIVE
w statisrical srudies. Jf there is a true relationship between nvo things, and you do
nearly 200 srudies, you would expecr rhe
vast majority of them ta disc/ase rhat re1ationship. BecaLlse of rhe narure of statisries, however, you wouid expect SOll1e scuc\ies ro be indererrninate, and a few srudiesjuSt by chance-will suggesr a relarlonship
in rhe opposire direction of rl'uth. Such is
rhe case wirh Block's analysis. In summary,
fruirs and vegetables emerge solidly as cancer-pwrective foocis.
Perhaps rhe most imponant point of
Block's repon s that she was not looking
exclusively ar vegetables grown organically.
These nearly 200 srudies simply looked
ar rhe foods rhat the average person is accustomeel ta eating. Likely, most of rhe
fruits and vegetables lud been spraycd with
pesticides anei grown wirh fenilizers. le is
deal' rhat, far from plltring us ar cancer I'isk,
fruirs aud vegetab1es-even if grown wirh
fenilizers and pe ,ticide -help us prewnt
cancer.
Jnspiration lnsights
Because I quore inspired sources rourinely ancl believe in rhe accuracy of the
Bible, I am ot1en asked Biblica! quesrions
about fish. A common query is: if fish is
nor an ideal food, why elid Jesus eat it? (ln
faet, dus is ilie only animal product the Bible
explicitly records being eaten by Jesus),
First, the fish that Christ consumeel in His
day were lIneloubtedly much healrhier than
the marine life available ro llS currently,
IndusrriaJly pollured \-"arers as we have today did not exisr in the rime of Christ and
chemica.! pesticides were unknown. Second,
alrhough the Bible presents Jesus as aur example, it does so from the perspecrive of
His characrer-not from r.I1e minute derails
of His life. JUSt as "being like Jeslls' doe.s
not mean moving ro Palestine ro live, oeirher does it imply thar we will ear fish as He
clici. However, Gad did record in the Scriprures His original intenrion for rhe e1ict of
mankind: a total IJegetarian diet. 99
Mear and fish are not included in this
124
Conclusion
As a physician I find deep satisfacrion
in helping sick f01ks regain their health and
"igor. But there is somerhing eqllally and
perhaps even more sa(isfying and rhat is
helping indivieluals understand bow to prevenI illness. ham aII rhe research we now
have an rhe causes ofhe<lrt disease, rhe conclllsion is e1ear: hean disease is largely prcvenrable. Meelications have theit place, bur
regarding the prevenrion of hean disease,
rlle very best srrategy is a commonsense vegetariall elier using a variery of fruits, grains,
nurs, seeels, and vegetables. Adei to rhis dicr
a consistent exercise program a program for
srress managemenr, and the other pracric.al
lifesryle recommendations in rhi and rl1C
chaprcrs ro carne. Such a cOlnbination will
give you the Hnesr program for prevenring
hearr disease ar addressing a problem that
has alread}' begun.
Remember: anythil'g worrhwhile i.n life
takes time. Many people have given (heir
ali ro make a fortune, bur in rhe process have
lost what is mosr deal' and priceless: rheir
hea.lth. My wish for you can be besr. expressed from rhe Bible, 'Beloveel, l wish
above aII things thar thou maresc prosper
and be in health, even a thy saul
prospereth. '102
1 Phillipsoll BE. Rothrock DW, et al. ReduClion of plasma lipicls. lipoprotcins. and apoprolcin. bl' diclarl' fi h oils in pariellts wirh
h)'jlewigl)'ceridcmia. N Eng!} Med 1985 Ma)' 9;312(19):1210-1216.
I Lee TH, Hoovn RL. el al.
Effecr of dietary ct<richmelll Wilh
deo,apcmacnoic and daco ahC1G1Clloic acid. on in vino neurrophil and
monocyle leukOlriene general ion and lIeurrophil fUIlClion. N EJJg!} Merl
1985 Ma)' 9;312(9); 1217-1224.
The foood Processor for Windows: Nutrilioll Analllsis & Fimes. Sofn,.,arc
!computer program]. ESHA Rcsearch. Salem, Or;gon.
,/ Bair:Hi (, Rol' L, Mel'er F. Double-blind, randomized. cOlllrollcd tri:u of
lish oiI supplemcms in prcvcnriOll of recurrellce of slenosis afler coronary
angioplasry. CimdtUion 1992 Mar:85(3):950-956
KromhoUI D. 130sschieler ER. de Lc""lenne Coulander C. Tbe inverse
rdarion bctwc'Cn lish caJlSumplioll and 20-l'ear lllorraliry from coron.ry
hean disease. N E1Jg!) Med 1985 Mal' 9;312(19):1205-1209.
Mrrl1988
~v"'r
3;318(9);549-557.
14 Margolis S. Dobs AS. NUlrilion:u managemelll of plasma lipid disorders. } Am Co!1 N"tI 1989;8 SuppIO:33S-4 5 .
1< I..<.-ai A. Wcba Pc. Cardiovascular eAecrs of ,,-3 fim)' ac.ids. N EJlg!}
Mt'lt 1988 M.1f 3;318(9):549-557.
1(, Culp 13R. L1nds WEM, er al
Tbe efieCI of dielat')' supplemelllalion of
lI:h oii on experimental m)'ocardial infarction. I'ro>foglol1dil1s 1980
Oce;20(6): I 021- J 031.
l8 Et;rsland J, Arncsen H. el al, EfieCI of dieraI)' sllpp!cmelllalion witil n3 f,nr)' a ids on coronar)' "ner)' byp"ss grnfl parenC)'. Am} Dmlio! 1996
J~n 1: 77( J ):3 J-36.
lry Krolllhour O, Bosschieter EB. de Lezennc COlllander C. The inverse
rel~tion benveen fish consumption and 20-year monaliry from coronary
he:lI'l dise:lSe. N EnglJ Ml'd 1985 Ma)' 9;312(19):1205-1209.
Phillip R. Lemon F. Kuzma J. Coronar)' hean disease monaliry among
Scventh-D~)'Advenrists wilh differing diet.1I'j' habit.~. Am} Clill NIII" 1978
Ocd 1(10 Suppl):SI91-S 198.
.'D
Il Aschel'io A, Rimm EB, CI al. Dielary illl;tke of marine 11-3 fanv acids,
fish intake, and the risk of coronary dise:l e alllong men. N EllglJ M<'fi
1995 Apr 13;332( 15),977-982.
Pielinen P. Ascherio A. el:U. Inr:lke of farl)' a ids and risk of coronar)'
hean disease in a cahor! of Finnis" mCIl. The Alpha-Tocopherol, BeraCHOtelle C. ncer Prevention Srlld)'. Am} Epidemio! 1997 Mal'
15; 145(1 0):876-887.
.
11
, RJ)~um'lIoid An!lltri!is: Shapiro JA. Koepsc.1I TO, el al. Diet and rhculIlalOid anhrili. in womcn: a possible proreclil'e effect of fish c.onSllmpdon . .Epidnniology 1996 May:7(3):256-263.
Rt~)'Jlt1l/d's Dismsc: DiGiacomo RA. Kremer JM, Sha" OM. foi.h-oil diCla')' upplementation in p.ti.enr.s wilh Illynaud's phenomenoll: a doubleblind, cOlllrolled. prospective slUd)'. IIm) Med 1989 Feb:86(2):158-164.
Psoriasis: Grimlllinger F. Ma)'ser P. el al. A dOllble-bllud, r:lOdomizeJ. placCbo-colllrolled lrial of n-3 farrl' acid based lipici inru.sion in aCUle, C;(lended gllrtale psoriasis. Rapid improvcrncrH ofclinica! manifesrations and
chanc.s in nellrropilillellkolriene profile. C/in InlJesrig 1993 f\llg;71 (8):634643.
CI Ulcer!: Thompson L. Cockayne A, Spiller Re. lll.hibitory cffece of pol)'linsat urawd fali)' acid un the growlh of Hei icobacler p)dori: a possible
cxplanalioo of Ihe cffect of diet on peptic ulcerarion. CU! 1994
ov;35(11): 1557-l561.
U!((rariv~ Coliiis: Slenson \'lE COr! D, el' al. Dietar)' supplemcnralion
with fish oiI in uIccrativc coli ris. A1I7J IlIfl'I'J1 Med 1992 ApI' 15;116(8):609614.
Crolms Disease:
Depre iOIl & OfJCr-Aggn:Hivl?ws: Hibbeln JR, SaIem N Jr. Oielar)' pol)'unsarurarcd farry acids and deprcssion: when chol~ lerol does nOI s:lli f)'.
Am J CLin Nll,' 1995 Ju\;62( 1): J -9.
Bmm Callar: Rose DE COJlJIOII)' JM. Effecls of dietar)' omega-3 falry
:tcid on hU1l1an bre:.t.<t cancer glOwtb and mClaStaSe in nude m;ce. } NI1II
Callcer ImI 1993 Nov 3:85(21): 1743-.1 747.
CO!OIl QmuI~ Narisawa T: Fubllra Y, CI al. olon cancer prevelllion wirh
a sma.ll amount of dielar)' periUa oiJ h.igh in alpha-linolcnic acid in :In
animal model. Gmec! 1994 ApI' 15;73(8):2069-2075.
COPD: Shah;lf E, [:0150111 AR. et al. DiCla')' n-3 pol)'u.n a(mared fau)'
. cid and smoking-relarcd chronic ob uuclive pulmonar)' disc-ase. t\therosclerosi Risk in Comrnunities SI ud)' InvesrigalOrs. N En !} Mtd 1994 JuI
28:331 (4):228-233.
~. Geusen< P. Wollters C, el' al. Lollg-rerm c/TecI of omega-3 fatl)' acid
supplemenralion in ae[ive rhcumaloid arrhrilis. A 12-momb, doub1e.-blind,
comrolled slud)'. Arlhrilis Rltelltll 1994 JUll;37(6):824-829.
DiGiacomo RA, Kremer JM, Shah OM, Fish-oil dietar)' suppiemellration in patiems \Vith Raynaud's pb,~nomcnol1: a double-blind. comrolled.
prospect;ve stud)'. Am} Mcd 1989 l'eb;86(2): 158-164.
27
125
PROOF POSITIVE
r.
J9 Grimminger F, Ma}'ser
el .11. A doubleblind, randomized, placeboconuolled lrial of n-3 farrl' acid ba cd lipid infllsion in aCUle, eXlended
gurrare psoriasis. Rapid improveJllCIll ofdinical manifesmons and chan<>es
in neulrophilleukolriene prolllc. CIi" IJlvmig 1993 Aug:71 (8):634-643.
30
Thompson L, C.-ockayne A, SpiJkr RC Inhibirory efreC[ of polyuman'ra[Cd farry acids on rhe grewth of Hdicobacter p)'lori: a possible e.xplanalion ofrheefrectofdiet on peplic u!ccralion. G"t 19941 0\';35(11):15571561.
31
Rose OP. Connolly JM. EAecls of dierary omega-3 faul' acids on human breasl cancer growth and mWtstasc in nude mice, j Nt1t1 Gmca /wt
1993 Nov 3;85(21): 1743-1747.
31
Lindncr MA. A ftsh oii diel inhibils colon canCer in mice_ Nun' Grnccr
/991;15(1):1-11.
;J MiJJer
p.7-11.
;3 Food and Om!; Adminimaljon (EDAl dala according 10: Sdwdt D,
Schmidr . Fishiog for Safe SeafooJ. N1ItritioJl AClioll Hel/lrh Lrr-tel' 1996
Nov;23(9): 1,3-5.
>4 Miller
1991. p. 7-11.
~ L,1Sr JM. WaHace R13. editor. food poi.\oning. [II:
Mrl.l'cy-Rose1/rlll-LiU/
Public HMltb El/Iti PTI:llt'l1Iitle Medi";/le. Norwalk. Cl": Applcron & L"ngc.
19921'.193-201.
16
Lange WR. Ciguatcra fish poisoni ng. Am FEtm Physirl/l 1994 Sep
1;50(3):579-584
~7 Lasr JM, W:1.lIaec RE, edilOrs. Food poisoning. [o: Mf1XC)~RosmElu-Lrut
1992 p. 193-201.
J4
.1;
Uauy-Oagach, R, Mena P. J ulrilional rolc of omega-3 Eury acids during (he perinalal pcciod. C/in Perinlllo/1995 Mar:22(I): 157-175.
36
American Acaderny of Pcdiarrics. The usc of whale c.ows milk in inf:lllcy. Pedil1tric; 1992JlIl\;89(6):1105-1109.
37
LUC.1S A, Model' R, et al Brc:m milk ;Ind wbse.quellr imelligenec qlloUCIll in ehiJdren born prClcnn. Lan,..., 1992 Feb 1;339(8788) :261-264-
38
39
1,0
Piehe LA, Draper HH. Cole 1'0. Malolldialdchyde excrelion by subjccls consum ing cod liver oii v. a concCf1lratc of 11-3 farry acids. Lipitfs
J 988 Apr;23(4):370-37 1.)
41
42
Stone NJ- Fish cOllSumplion, flsh oii, lipiJs, and coronary he:m discase.
ov 1;94(9):2337-2340.
Cimdlltiolt 1996
.. Rogers S, James KS, cI al. EfTecls of a tsh oii supplcm"'nl Oll enUll
lipids, blood prc.~urc, blceding lime. ha<"JIlo talic and rheologiGll v:lriables.
A double blind tandomized colltrolkd Ui:1J in heallh)' voluJHccrs. AthertJiderOiis 1987 Feb;63(2-3): 137-143.
41
ati,'c, 1980-86.
670.
.. Yeliv JZ. C1nical appliearions offish oil . jAlvJA 1988 Aug 5;260(5):665670.
~9 Thc Food f'roc<:ssor for Windows:
ulriljon Analysis & Fitness Soflware [computer program). ESHA Rcscarru. Salem.Oregon.
50 YctivJZ. C1inical applic:uiollS of fish oik
670,
126
10
Schardl D, Seh miclt S. Fi h illg for Safe Seafood. Nurritiol1 AaitJn Hel1/tI)
Sch'lrdt O, Sch midl S. Fish ing for Safe Scafood. Ntltyition Acriorl Hel/ltb
66
OUl
of
COIll rol.
67
Occt/plltioll111
69
70
71 Craig W). Fishing for l-i-ouble. 111: Nurrjrioll For The N;'tefiu. E~u
C1aire. MI: Golden HarvCSI Books. 1992 p. 76-84.
7! EnvironmeOlal Prorcction Ag<"llcy (EPA) , Nalion.J W:1ter Qualil)" 111\'<'IIlDr)'. 1994 Rep0rl ro Congre- S. Pg. 141,
7J
Craig WJ. Fishing for TrOllble. In: NlI/Tition For 7he NinericJ. Eall C1airc
MI: Goldcn Harvcsr Books. 1992 p. 76-84.
74
17
n Fa! k F J r, Ricci A. J r,
sa.
19bedioh
EilcCLS of agriculllmlJ peslicides on humans, anim:us and
higher plJllts in developing cOllnrries. Arch blViron Hetrlth 1991 Juli\ug;46(4):218-224.
79
'o
SI
,,,,ti
Boston
~{A:
-.( Colbom T AnimallHea.hh Connection. In: l'roceedings oflhe VS tiwiroml/mllll Proreci;on Agemys NtltioJllt! Tt'chnil'tl! \17orks/JOp "PCBs i,1 flsh
lIJJUe." Septcmbcr 1993. EPAl823-R-93-003: p. 2-27 ro 2-30.
, Colboftl T. AnimaJ/I-\calrh COllncclion. In: Proce,.dings ofrbr VS EnvirOllmmlll! Prorection Agmrys Nn/ionn! llc!Jnicn! Work.shop ''PCBs in Fis!,
Timll'." Septernber 1993. EPAl823-R-93-003; p. 2-27 to 2-30.
Jacobson JL Jacobson SW. lnlellcclual irnpairment in children e.xposed
poJychlorinalcd biphenyl in utero. N Engi J Med 1996 Sepl
12;335(11):783-789.
p.118-130
~l The Food Processor for Windows: Nutrilion Analvsis & Firness Soft-
Cunnane SC. Chen Z-Y. el al. Alpha-linolenic acid i1l humans: direcI
f1ulcrion colc or dictary precursor? Nutrition 1991 Nov-Dec:7(G):437-439.
94
95
% Levemhal
Block G, Panerson R, Subar A. Fruit vegclablcs, and cancer prevenlion: a review of the epidemiological evidence. NulT CrlTlcer J992; 18(1): 129.
98
99
100
11
version.
16
10
101
102
3 Jolul 1:2.
127
PROOF POSITIVE
128
CHAPTER SIX _ _
ONE
NATION UNDER
~SSU
(
I
129
PROOF POS1TrvE
..;.~.;;;;,;;;;..;;;;;;...;,;;;;;....;.,;;..---------------
-----
Blood pressure
that iocreases the
risk of disease
Optimal blood
pressure
130 to 139 or 8S lo 89
(high-normal)
130
8S
120
80
120 to 129 or 80 to 84
(normal)
Numbers opply 10 /IIJulrs who are noI laking Jmgs 10 Jower Illeir
blood pressure.
.lIyour sysloJic and Jias(o/ic pressures loJI inlo differenl calcgories
_J'!}.l!..r ~i1k depends on Ihe higher calegory.
Figure 1
The pressure at which chese soullds disappear is recorded as rhe diasrolic pressure.
130
c
Stroke
Aneurysm
Congestive heart
faHu.re
Kidney disease
Disease of the retina
Hcart attack
""""';.Jf,K\W
Atherosclerosis
("hardening of
the arteries")
Weakened memory
and mental ability
131
PROOF POSITIVE
of blood comperes wirh it for roOO1. Thc
more blood rhar accumulares. rhe more [!le
pressure rises inside rhe brain. If rhe bleeding does nor stop, pan of r!le brain can actuaUy be pushed down duough rhe small
opening for the spinal cord. Thisis calJed
"herniarion of rhe brain" and generally
causes elead, rapidJy.
J\C
5
Relative
Risk
o
110-119
Optimal
120-129
130-139
140 or more
Norm31
lIij:IJ-Normal
Hjgh
6-22 times
greatcr
10
Risk 8
of
kidlley 6
failure
4
2
120/80
130/85to
140/90
140/90 to
159/99
Blood p"ressure
Figure 4
132
ovcr 159/99
Morbidity
ratio
100
120
180+
Figure 5
the medic~11 communiry-abollt rhe wisdom of lIsing drug rherapy ro trear "nlild"
high blood pressure. More are looking ro
rhe non-drug or lifesryle approaches.
1.33
PROOF POSITIVE
Funher cOll1plicaeing dle picture are ehe
subrle side effeets of high blood pressure
drugs on qualir)' oflife. 111 one study, phyicians and patienes cOllsistenrly felt d1<lt
qllality of life had improved or scayed the
same while on high blood pressure drllgs.
However, the c10sest l'e1atives of the medication-ereatecl patienes had a differel)( perspective: 99 percel)( of ehem were aware of
imponant changes in eheir loved ones. Specifically ehey reponed such pl'oblems as
memory loss (33 percenr) irrjtabilir)' (45
percent), depression (46 percene), and dccreased sexual interest (64 percellt). 19
RE UCED BLOOD
VREREDUCED CARDIOVASCULA DISEASE
For the general population, a 3mm decrease
in systolic blond pressure would yield:
11 percent fewer strokes
7 percent fewer coronary events
5 percent fewer deaths
Figure 6
134
How Can
Pressure?
ONE
Weight loss
Low salt diet
Alcohol reduction
Increased pbysicall activity
Afler one year:
Average reductian in systolic pressure = 10.6 mm.
Average reduction in diastolic pressurc = 8.1 mm.
Figure 7
135
PROOF POSITIVE
bleod pressure.
Obesiry appears ro be one of the most
importanr high blood pressure facrors in
America. ln rlle famolls Frarningh,un smc!y,
fuUy 70 percent ofhyperrension in /nen and
61 percent in women was direerly anribured to inereased body fa(,28
A thirel study involved 73 men anei
women with high blood pressure who atteoded a rhree week live-in program ar
Weimar Institute in California. Their aver-
Obese men
Figure 8
136
00
salt have
00
tion, bur reduced their previollsly high sodiurn intake ro less rhan 3000 mg a day.34
The resulring reducton in average blood
pressure is ourlined in Figure 11.
This i, a dl'amatic demonstration of the
effect ofchanging juSt one item in tlle elietsalt. The average reducrion was 19 mm systoljc pressure and 14 mm dia rolie aftcr one
yeaT. We wOllld expect furrher blood presstire reducrion if rhe salt imake was further
reduced.
I have tre:ued many people in my practice
137
PROOF POSITIVE
Corn flak!?s, 1 c.
Peaouh, 1/4 c.
or
Sauerkraul,l/1 c.
or
EggMcMuffin
CorD
chip~,
1 c.
or
or
or
Bou11loD, [Il c.
or
or
POlato cbips,
Peas, froz!?n
1/2
!mall bag
c.
Bacon. 2 slices
8ultermilk, 1 c.
or
or
Cottage cheese, I c.
c.
Figure 12
OF FOODS
mgsodium
mg sodium
Corn chip!, I c.
163
Corn flakes. 1 e-
217
Pellnuls,l/4 c.
155
932
420
Egg Mcmuffin
821
1611
491
Sauerkuut,J/l
C.
10110
2700
220
123
Bouillon, J/2 c.
647
833
70
Peas callned, lh c.
340
Pe.as, frozen
112 C.
Bacou, 2 slices
290
371
ButtermiJk, I c.
257
Cottage cheese, 1 C.
850
Figure 13
SODIU
INTAKELI ITS
4000 mglday
2400 mg/day
2000 mg/day
1000 mg/day
138
250 mg/day
W~..,.
DUCE
Food Item
So~'
Amount
Sauee
Diil PickJes
Olives, Mission
Catsup
Mustard
Thousaod Island Drcssing
French Dressiog
~
Italian Dres.sing
~
Blue Cbeese Dressing ....
Mayonnaise
Bologn.a
Bacon
Canned Ham
Hot Dogs
Corned Beef
Sausagc Link
Saucrkraut ~
Prctzels
Canned Soup:
Cream of Mushroom
Vegelarian Vegefable
Bouillon
Spaghetti Sauce
Cbeddar Cheese
Cottage Cheese
Buttermilk
Tomato Juicc
1 Tbs.
1 largI'
10 med.
I Tbs.
I tsp.
1 Tbs.
1 Tbs.
1 Tbs.
1 Tbs.
1 Tbs.
1 slice
2 sllce~
107..
I
107..
I
1 cup
10 tbin
I cup
I cup
1 cup
II: cup
loz.
1 cup
1 cup
607..
1039
838
782
992
198
SIS
319
364
Figure 16
139
PROOF POSITIVE
What abouc resrauram food? There is
much hidden sodium in food served byearing establishmems. Resrauranrs compcrc
wirh each orher, and because Americans
demand it, saIt-flavored food appears ro be
esscnrial w remaining comperirive. Some
resrauralHS, however, specialize in offering
oprional low salr meals ro arrracr healrh
minded cuswmers. Prepared foods, whecher
chey are found in rhe supermarker ar rhe
restauram, are often dangeroLlsly high in
sodillm. The only prorcccion we have is ro
read tlJe labels (ar ger specific nurricional
informa(ion, in d)e case of resr.allranrs) so
we can be aware of where hidden sodium
eXlSts.
Some people become discouraged ac chis
poinr and wonder if rhere are any eommon
faods rhar are very low in sodium. The answer is a resoundingyes. Figure 17, rhe final chan on sodium comene, lists food
grollps [har are extremely low in sodium. 45
The.se foods have 50 Linie sodium chat
you can eat as mueh of them as you like
wirhouc being concerned abour exceeding
che daily limir. Unsalced lllltS are safe [Q
eac; rhe added salt found in some processed
nUC5 makes rhem high in sodium. Thus,
we see rhar rhere are many foods ehar can
be freely earen wi(hout concern abOllt cheir
sodillm conrene. Fruits provide a dOllble
benefit in rhar rhey are a1so high in potas-
Food
Fresb fruit
Nuts (unsalted)
Vegetables
Shredded wheat (loz.)
Figure 17
140
15
Figure 18
141
PROOF POSITlVE
Losing Weight
For individuals who are overweight, iniriaring a weight los5 program can ignificantly lower tlle blood pressure. The blood
pressure will usually dmp as much as a low
salt diet will dmp ir,49 The hyperecnsive
parienr does nor neeel ca rcach optjmuln
weight for a drop in blood pressure ro oecur. Jusr iniriating a weight 105s program
and shedding about 5 pounds will bring rhe
blood pressure down substaruiaJly in mose
ca es. In order for the cHeer to be mainrained, however, rhe individual needs to sra)'
011 ehe weighr loss program umil ideal
weight s achieved. A simple four-step plan
is prescribed for mosr of my overweight
pariell[s ro achieve rheir desired weiglu.
1.
o SIlacks. Drink onl)' warer bef\veen meals.
2. Ear a good breaki'lSf :lJld a moderate
lunch. Eliminate the evening mea!.
If somerhing "must" be eaten in the
cvening, whole fruir is ali rhat is allowable.
3. Eliminate OI' ar teast greatly reduce
refined sug;u and free fars or fatty
foods in the e1iee, wbile emphasizilw
foods high in fi bel'.
4. Dail)' moderate eJ<ercise for approximately 45 minures a da)'-
weight loss.
Oatmeal Helps
142
Exercise
Aerobic exercise--exercise rhar calls inro
play [he hearc and lungs- igniflcanr!y lowers blood pressure in hyperrensive pauenc.s.
In one srudy, eighreen sedenrary indjvidual, wirb high blood pressllre eompleted a
16 \Veek exercise progr,un. During che program, [hey rode an exercise bicycle rl1Tee
days a week for abolit 45 minures per day.
They exercised ar a moderare inrensicy (60
ro 80 percenc of their predicred maximum
hean race). N[er e.he four monrh program,
(he average sysrolic blood pressure fell 7 nun
;:1I1c1 che average diascolic pressure. 5 mm.
The exercise program also helped to prevent cheir blood pressure from rising as high
during exercise. Their average systolic blood
pressure when exerdsing was 19 mm lower
anei diasrolic 10 rnrn lower than before che
program. 59
Su:mmary
In this chaprer an hyperrensiof), we have
looked ar a number of key f:las. Some of
che mose im.porc.anc poincs are lisred below:
1. High blood pressure is dangerous c.o
your healch; it is rhe cause of mally
debilitatillg and facal diseases.
2. An opcimal blood pressure will noe.
exceed 120/80 ac rest.
3. The majority of those with high
blood pressure can bring ie. under control by nacural means, rhar is, by
lifeseyle changes.
4. Making changes in lifesryle is che besc
and safesc approach c.o reducing blood
pressure, as opposed ro raking drugs.
lf you wane ro use lifeseyle ro lower your
blood pressure, you will wanr ro make che
foJlowing c.hanges:
143
PROO F POSITIVE
1. Ear plenry of fruits, vegetables, grains,
aod unsalted nllts il) moelerarion, anei
orher low sodium foods.
2. Avoid fooels such as dill pickJes, cured
ham, Chinese riee, bouillon, anei
orher high sodium foods. Read rhe
labei:;.
3. Avoid low fiber foods such as mear
aJ1d d:'liry produets.
4. Eliminare eoffee, eola drilJks> and alcohal from rhe diee.
5. Stop smoking.
6. Keep the sah shaker ar fese
7. Bring your weighr down ro the recommended level for your height and
build.
8. Aelopr an aerobic exercise ratiune,
such as brisk waJking.
9. Learn ro cope wirh srreS$.
Wirb rhe above changes in lifesryle, you
have a very good chance of reducing your
blood pre sure ro a normal level and keep-
Refermces -
Klag, M]. Whelton. PK, el al. Blood I'reswre and End- rage' Renal Disca e in tv1en. N E"gl} Md 19% Jan 4;334( 1): 13-18.
~ Tbe fifth repon of lhe JOm Narion:u Commiltce on Derenion, Evalualion. and Trealmenr of High Blood Pressure UNC V). Arc/' 11/1cI"'1 Metl
1993 Jan 25; 1')3(_): 154-183.
The fifth report of lhe Joilll arion,,1 Com'uirrcc on DClection, Ev"lualion. and Trc31mem of l-ligh 13I00d Prcssure UN V). Arci} !lItern j'-"etl
1993 ]an 25; 153(2): 154-183.
10
II Hancock WE. Coronary Arter)' Discase: Epidemiology And Prcve"rion. 1991. In 5ciwrijic J1mericf1ll Mcdilll' (eD ROM), 1995.
u arion,,1 l-ligh B100d P~essurc EduCllion Prog~am Working Group repon 011 pri.mr)' prcvenlion of hyperrension. Al"Cb Intem Mt'd 1993 Jan
25: 1')3(2): 186-208.
The fiflh rcpOM of the Joint National COml1li(ICC on Dereclion. Ev:uua(ion. aod Trealmenr of High Blood PrCSSUIC U C V). Ardl !l1ll'nJ Med
1993 Jan 25; 153(2): 154-183.
14 K:lplan
M. l-I)/pcrtemion in the Population at Lugc. In: Cliniml
H)'Pl:rtelIJiolJ-6'/' tdirioll. Balrlmore. MD: Williams .1nd Wilkins. 1994 p.
).22.
G The
lS
fifrl, report of rhe Joil1l National Commillee on Delccdon, Evalua(ion, and TrCalltlem of High Blaod Prcssure (1 C V). Arcb !mnn Mt'd
1993 Jan 25; 153(2): 154183.
The Jihb repon of tlle Joinr National ComJ)~ilree on Dcrecrion, Ev:tluation, and Treatmenr of l-ligh Blood Pressure (JNC V). A,.d; !fJ/cm Mcd
1993 Jan 25; 153(2): 154-183.
144
Klag, MJ. Whc!ron. PK, cr al. Blood Prcssure. and End-.tage Renal
Diseasc in Mcn. N EnglJ M{!d 1996 ]an 4;3340): 13-18.
It, Launer LJ. Masaki K. e' al. The assoc.iatioll berwcen midlifc blood
pressure levels and laIc-Iii" cognilive fi.lllc,ion. The Honolulll-Asia .Aging
Study. jAMJlI995 Dee 20;274(23):1846-1851.
Crlrdiollf1Smlflr
Elrner PJ. Grimltl R Jr, et al. Lifesrylc inrervenrion: resulis of lhe Trea'fllelll of Mild HypCrtCIlSioll StlJd)' (TOMHS). Puv Mcd 1995
Jll.I:24(4) :378-388.
I
l'
1 ElliOI P, Slamler]. er al. Il1Iersalr r('vi irecl: furrhl'r anal}"es 01'24 houl
odiulll excretion anO blood prcssLlfe within ,<ne! across populations. Intersah
Cooper.uive Research Grollp. Bl\1j 1996lvb)' l8:312(7041): 1249-1253.
10 1995 St11ll711l'1II Fro/ll tbc Nfllionn/ Higb 8/001/ ['rr .fIUr' EdltrlltiolJ Pr()'gmm Coordimlling ommit/el'. Belhesela, MD: Nalional High Blood Pressure Educarion Program.
vr.
0((
Thc fiflh repon of the Joim National Commincc on DClecrion, Evahlalion, and Trearmem of High Blood Pressure ONC V). Arr/' Intern Med
1993 Jan 25: J53(2): J 54-183.
l4
25 Kaplan N}"t.
Elmer PJ. Grimm R Jr. et al. Life lyle imervemion: restlhs of tlw Tre;lrmenr of Mild Hypertension Study (TOMHS). ['rtl) Mu/ 1995
Jul;24(4):378-388.
26
!'!
28
Cran" MG. Diehl H. el al. Eflecr of I.ife.,ryle Modification on H}'pcrtCllsion. SulJlninctifor publirllrioJl 1996.
29
The Food I'rocessor for Windows: Nutrition Anal)'sis & Fjmcss SoftWaIe !computer programl. ESHA Rescarch. Salem.Oregorl.
44 StllUnWJII !'imI} file NII/ionlll High Blood Prl'JfUl'l! EI/IIl'rl/ioli Progrll1ll Coonlinl1ting Commimt'. Bcthesda. MD: National High Blood Prcssure Eou-
45
-lG
47
Etrects of weight Joss and sodiulll reduction intervention on blood pressurc and hypenension incidence in ovcrweighr rcople wirh high-normal
blood pressur~. The Trials ofHypenension Prt'vt'ntion, pll, e J1. Thc Tri"I,
of Hrpcnension Prevent ion ollaboralive Research Group. Anb II/lem
Mtd 1997 Mar 24;157(6):657-667.
'o Sung BH. \X1hilsen TL, et al Prolonged incrtase in blood pres urt by a
singl~ ora.! close of caffeine in milclly hypC'rtcnsiw men. Am J Hypenm.t
1994 Aug;7(8):755-758.
SlIng BI-I Lovallo \':(iR. CI al. Cafte.ine e1evales blood pressure reSpollse
eX('Icise in mild hypemalsivc men. Am j Hypt'rrens 1995 Dec;8(l2 Pr
1):1184-1188.
51
Freis ED. The role ofsa.!r in hypcnension. Blood Pm.s J 992 Dce: 1(4):1 96200.
10
Freis ED. The role ofsalr in hl'pcnension. Blood Prm 1992 Dce: 1(4): 196200.
51
30
31
31
The I'ood Proa'Ssor for Windows: NlIlriliolJ Anal)' is & Fimes., Softwart [computer program]. ESHA Re.s<arch. S"lem,Oregon.
35
The Food Proccssor for Windows: Nurrilion Analysis & Filncss Soft-
'> Kaplan NM. Mea.surcmem of Blood Pre urc. In: Clil/ien! H)'/'t'1'lmsion-6" ecli/ion. fhlrimore. MD: William and \X'ilkins, 1994 p. 23-45.
Kaplan NM. Mea urcmem of Blood Pressure. In: C/iniml HYP,'rtt'nsion-6,h edilio/). Baltimore, MD: Williams and Wilkills, 1994 p. 30.
5i;
From thc Nl1/ioml1 Higb Blood PreHuri' EtluCrllion Progmm Coordinn/ingummillee. Berhesda. MD: Nalional High Blood
.1(,
Adaplcd trom:
Stdtl7/1t'1IJ
37
.I?
iO
SI ud}'
ep;18(3):623-
;~ Yo,hiuehi K. NOll1ura S, CI:l1. Hemod)'n:unic and cndocrine responsi\'eness 10 mental arilhmcli task and mirror drawing test in patiems with
es enri:.! hypcncnsion. Am J Hypel'ltll.f 1997 M. r; 10(3):243-249.
GO
145
PROOF POSITfVE
146
CHAPTER SEVEN
THEGREAT
MEATAND
ROTEIN
MYTH
147
PROOF POSfTIVE
conducred at least rhree sllIdies rhat examined rhe qucsrion ofwherher mear and high
proren were reali)' necessary for oprimal
performance. The capsronc of his research
was a srudl' of well-rrained arhleres. Ar ilie
beginni ng of his stlIcll', these athletes were
aII on a rypicalmeat dier. Chinenden haei
rhem {hen swirch ta a planr-based dicr for
hve momhs. Ar rhe end of rhe swdy period when rheir fimess levels were rcanaIyzed. the atllJeres had improl)ed a- .()'iking
35 percent. As Campbell commenred, "only
ilie dierary change could have accounred for
rhese remarkable resulrs."4
Whar Chinenden suggesred years ago is
now bei ng re-ccha ci by hundreds of vaices.
Earing animal flesh and animal prorein is
nor necessary in order ro obrain oprimal
prorein intake for proelucrivit)' and performance. So where did this grear meat aod
prorein myth come from?
148
Protein
This brings LIS back ro rhe basic quesrion: do animal sOllrces of nutrition provide berrer "quality" protein rhan planr
sources? If you look ar the cliet as a whole,
the answer is no. This is exactly wh:lt
Hardinge and Stare faund in their dassic
research in rhe 1960s. Il They lookeel ar the
complere diets of duee groups: meat-eatng
Americans, pure vegerarians (rhose who exclllded alI animal producrs from (heir dier),
and lacro-ovo vegerarians (rhose \Vho exduded aII animaJ proelucrs excepr for dairy
products anei eggs). The researchers measured the actual amotlnt of each amino acid
consumed by each of rhese groupsj7mn their
whole diets. They then compared rhar inrake wirh the ideal balance of amino acids
needed by man according ro twO standarels:
(1) rhe srandarel determineel bl' Dr. Rose in
pure- egetariaD
280/.
DOD-vegetariaD
48%
Percellt variallce /1'0111
''''mall hreast lIIi1k
pure-vegetarlaD
13~
DOD-v~etariaD
22%
Figure 1
PROTEIN COMPARISONS OF
MILK IN DIFFERENT SPECIES
\
\~
Time required
to double birtb
weight (days)
Ruman
1.2
120
2.4
3.3
60
47
4.1
19
8
H~-rs~
Cow
Goat
Dog
. -,... ..Cat
Rat
~
-.-.
7.1
9.5
11.8
4.5
Figure 2
149
PROOf POSITIVE
dogma went by rhe wayside long ago. Historically, rhe American Dicreric Association
(ehe professionaJ associaeion for dietirians
in the Unieed Srates) has nor been known
for adVOc.1ting a vegerarian diee However,
in 1988, ehey came out solidly in sllpporr
of vegerarian diers. They stated: "It is the
position of dle American Dieectic Association rhat vegctarian diets are health/i.Ii and
nurrirjonaJly adeqllare when appropriately
planned."13 They addressed rhe issue of
complementing proteins in rheir paper.
. it is not necessary that complememarion
of amino acid proflles bc.precise and at exacrly dle same mc.al, as the recently popular
'combined proteins rheory' suggested." The
reaJiry is rhac a vegerarian dier rhat conrajns
fruits, graillS, nurs, and vegerables is fully
adequate in protein.
.Isol.
Swcel
Potato
Baked
Potato
BroWD
Ricc
Tomatocs Pumpkin
Leue.
Whole
Wbe.al
Flonr
Lys.
Melh.*
16
14
Phen.*
12
'"EIO
Thre.
- Trp.
~8
li
4
--i Val.
~---
~MertllOnlnl
Corn
Rolled
Dat
White
Btlns
..
Cysl1n.
M'ENDED '~:.:..~nl"+
Figure 3
150
rhan is needed..
Norce thar rhere is no fruit on this list.
Frwr concains a lower amount of pcoreill,
aod some varieries may nor comajn an adequare amounr of each individual essential
amino acid when earen alone. There may
be omer planr foods thar are similar ro fmir.
However, when you rh..nk abolit ir, mllch
of rhe world's popularion for centuries has
survived primarily on plant proreins. They
havc been ablc ro do rhjs simply because
vcgcrable protein provides alI ehe amino
acids needed for good heaJch.
Once when I was lecruring on ehe subjece of prorein, a woman raised her hand
and said, "Por rhe firsr rime 1 undersrand
why our family survived the Grear Depression." 1asked whar she meant. She replied,
"Our family was very poor ar the rime of
rhe Grear Depression. My parents had
many chjJdren and rhe only thing we had
availablc ro ear during rhase years were potaroes. Thllt WI1S ali. 1 never could undersrand how ali of us not only survived on
such a diet, bur also grew up healthy. Now
1undersrand how we did so wdl." She went
an ro say, "However, afrer rhe Depression,
I was so rired of potatoes that 1 did nor have
another one for 15 years." It may have been
a monotonous dier, bur it was nurritionally
sound in ali rhe essential amino acids.
1 do not recommend rhar yotl eat only
one vegeeable ehroughour rhe day and nom-
151
PROOF POSITIVE
Some 70 percenr of aII fracrures rh:u
occur in Ameri ans over 45 have been reIared ro osteoporosis.l 9 Furrhennore, the
srarisrics indicare rhar over h,tIf of alI posrmenopausal women will suffer a fracrure
due ro osreoporosis ar sorne rime in rheil"
lives. 20 AbOlit 1.3 miLlion osreoporosis-I"eIared rracwres occur each year in me Unired
Statcs. The annllal medic.,] costs for 05reoporosis fracwres among adults ages 65
and lip wtaled 13.8 bilLion dolJars in 1995. 21
These fracrures can signiflcandy decrease rhe
quaJity oflife, and can also ser rhe srage for
premature death as a result ofcomplicarions
like pneumonia. For example, in rhe year
f(>l\owing a hip fracrure, risk of death increases 15 ro 20 percenr. 22
Ate 95 gms.
protein/day
20
~Gajn
=
-;
-20
'Cj
-40
U Loss
-60
-70
Figure 4
These stlldies anei orhers like rhem indic<1te thar osteoporosis, contrar)' ro popular opiniol1, is nor reLued ro a Lack of caLum in the Jiei. The bigger problem seems
ro be excessive calciurn losses as a result of
conmming 100 much protein. \Y/e would nor
expecr the American dair)' industr)' ro advenise rhis. Afrer aU rhey have worked for
years ro convince liS rhar drink.ing more milk
and eating more cheese and yogure wou1d
heJp us prevcm osreoporosis. The fact is
chis: if your diet is high in pwrein, you can
car ali (he calcium tha( the dairy association has ro offer and you are stiH likely incre.asing yom risk of rhinning your bones
and pcrhaps facing a hip fracrure latcr in
200
S'w('dtn
I7S
[){'nm.r.....
150
Unifrd Stah'5
125
. . .
nited KinKdom
100
......1
75
lIoo~
50
Koog
25
N,... Z..land
Pnlaud
HolI.nd
1~I.nd
\'UItOJlll~ia
o
O
N'ew Goinea
200
400
600
800
1000
1200
1400
CalciwlI llllake
(nrgldaJ' approx.)
Figure 5
life. E'lCcess protein Leads to il decrease ofcalcitim storn even when (aLrium intake is Lib-
emL.
153
PROOF POSITIVE
L FESTYLE FACTORS
AND IP FRACTURE RISK
Variable
Factors SignificantIYJ!1cr~asin Risk
---Rl!l#ve Risk
2.8
2.1
2.0
1.8
1.6
1.3
1.0
0.9
0.7
0.6
Figure 6
154
~FOodltem
Oatmeal
le.
Lentils
le.
Quinoa grain
le.
Rutabagas
le.
Dandelion greens
le.
le.
Mustard greens . - .
Baked beans
.., le.
2 Tbs.
Sesame seeds (dried)
Blaekstrap eane molasses 1 Tbs.
Kale
te.
Turnilp greens
lc.
Filberts/Hazelnuts (dried) le.
Green s o y b e a n s l c.
Figs (dried)
10
Whole milk
te.
Amaranth grain
lc.
Nonfat sitim milk
lc.
CoUard greens
lc.
Carob flour
.1 c.
Lambsquarters
lc.
19
38
102
115
147
152
154
176
176
179
249
254
261
269
290
298
301
357 ~
358
464
~-----------------F-ig-U-re--j~
155
PROO F POSITrvE
sources ofcalcium in the vegerarian diet and
ehoose ro regularly consume these items.
One possible reason for the very favorable absorption ofcalciull1 from plam producrs like green leafY vegetables is uleir low
phosphorus comem. Dark green leaf vegetables can have rhree ro Ave rimes as much
calcium as phosphorus. By way of COIllparison, (he rypical U.S. dier is reversed: i(
has more rhan twiee as much phosphorus
as calciulll. And diets with a phosphorusro-ealeiull1 ratio over two have been linked
CIP Ratio
41
198
279
237
239.
<0.1
< 0.1
< 0.1
< 0.1
43
0.1
234
0.2
248
228
57
34
91
36
P"!'!"'"I"'~
n.lr\.L..-
0.3
1.2
t.3
1.6
2.4
3.0
4.2
44 :"""-=:=...0_ 4.4
4.9
36
81
5.7
7.8
46
Figure 8
Grain products
19%
Figure 9
156
legUll1CS.
Eggs
4%
Iluts &
soy 5%
1#~
Switzerlaod
F"m laod
Norway
Unlted Kingdom
Netherlands
Belgium
Swed en
Yugoslavia
2.0
JlIpan
France
10
20
30
40
50
Per capita bovine protein consumption (g/day)
Figure 10
157
PROOF POSITIVE
which are chemicals ular can block cancer
formarion. Thus, rhe example of soy illusrrares rhat it may be difficulr ro reU how
much benefir comes from rhe plalH protein
irself (and rhus avoidance ofanimal prorcin)
and ha\'{ much arises from other compound.s faund in liberal amoulHs in proreinrich planc foods. The evidence is char plam
producrs often have a hosr of Cll1cer-prorecrive properries rhar may be of even more
benefir rhan thcir superior rype of prorein.
Chapte.r 2 on cancer addresses {!.lese properries more fully.
Specific cancer research, however, identifies animal protein i{self as a cancer-promot ing factor. Researdlers ar Cornell University in ew York have provided striking
evidence of a relarionship berween animal
prorein intake and liver cancer. In humans,
tWO of rlle main causes of liver cancer are
generic changes caused by che hepariris B
virus sS aJld exposure ro a carcinogen called
aflatoxin B 1. 59 (Ailaroxins are a graup of
chemica1s produced by certaln molds rhar
are capable ofcontaminaring ordinar)' foodsrufTs, such as moIdy peanurs.) The Cornell
group has now shown rhar in anima1s these
twO patent causes of liver cancer can be
rhwarred b)' following a dier with reduced
animal prorein. When Illice are given a.flaroxin or have Heparitis B-related generic
changes ro increase rhe cancer risk, a lowcred animal protein dier can elramarically
reduce rheir liver cancer risk.
One recent srudy involved rwo groups
of m.ice prone ro liver cancer mac had Hepatiris B-altereel genetics. Dr. Cheng and colleagues fed one gratiI' of rhese mice a srand:ud 22 percenc milk procein (casein) diec.
They feei rhe ocher group a dier wirh casein
reeluced by abouc 75 I'ercenc. The difference in cancer developmenr was suibngly
proportional (Q the casein in rhe diec. 60
Whereas 64 percenr of rhe mice an rhe srandard eliet contracred liver cancer, onI)' 16
percenc of chose on rhe low animal prorein
dier did (a reduc(ion of75 percenc).
Similar results have been found in rheir
tab with aflaroxill rarher rhan Hepatitis Baltercd genetics. Increasing the procei n COIl(em ro the same 20 percem range by usi tlg
soy ar orher planr proteins insread of miile
158
30
Cell 25
Count
20
18
_11
15
iiiiii_--==:;~~~:: 9
10
.
5 3.O
Natur I killers
Day 28
Day O
IypicD/
Day 42
American diel
Figure 11
'*
Plren (mg)
6
14
48
61
90
,138
881
Tyro (mg)
4
II
.26
47
180
247
477'
/lI,imal
Egg (1 each)
Whole milk (1 c.)
Crab (3 oz.)
Tuna (3 oz.)
BeefSirloin Sleak (3 OI.)
Chicken Breasl (1 eacb)
S:'
332
388
799
970
255
388
632
1012
836
868
1147
960
Figure 12
BENEFITS OF FASTING
"10 many e-ases of sickness, lhe very best remedy i5 for
the patient 10 fast for a meal OI' two, that the overworked
organs of digestion may have an opportunity to rest. A
fruit diel for a few days has often brought great reliefto
brain workers. Many times a sbort period of entire
abstinence from food, followed by simple, moderate
eating, bas led to recovery through
nature's own recuperati ve effort. An
abstemious [self-restraining] diet
for a month or two would convince
many sufferers that the path of selfdenial is the path ta bealth."
Figure 13
159
PROOF POSITIVE
LOW
OTEIN DIET ARRESTS
EY FAILURE
DIABETICS
100
Kidney
filtering
ability
ml/min.
80
60
50
40
20
Diei
challged
One year
after diet
change
Serum
Albumin
(iodicates
blood
protein)
3
2
One year
after diet
change
Dict
changed
o
One Year
Figure 15
160
One OUl of duee diaberics who are dependenr an insulin evcmually develop kidney
failure requiring cither dialysis or uansplanrarion.?l More rhar 20 million Americans
suffer diseases of rhe kidney and urinary
rracr and more than 90,000 dic cach year.
A high protein imake can progressively destroy kidney nephrons, which weakens the
kidney filtering abiJilY. Such damaged kidneys normali}' continue ro dereriorate. AlthOligh tightly conrrolling [he blood sugars
and blood pressures of diaberics can help.
rhe disease will srill progress and worsen
wirh rime.
A dassic study was done on chronjc kidne)' failure parients who had already Iose signjficam kidney funceion.l- These paeienrs
had protein in the urine, which is rhe resllir
of weakened kidney flltering. Normal kidneyl> do not produce urine thar colltains
protein. Doctors had measured their kidney filtering ability. In normal individllals
ehis value is around 125 milliliters per
minute (ml/min). However, rhese kidneyimpaired individllals had values rhar averaged only 50 ml/min.. which mea1lS tiut
their kidney fi.lIlcrion had already deteriorared by more t.han 50 perCel)L
The researchers placed these patiems 011
a low protein diet of 40 grams per dar Thc
purpose of rhe srudy was ro derermine it"
kidney dererioration could be arresred by
redllcing prorein in the dieL The resulrs
are shown in Figure 14.
Note rhat one year laeer, rheir kidney
funcrion remaned Slable, srill with a fileering ability of 50 mI per minute. This landmark seudy demonstrated whar sOlUe had
rhollghr was unrhinkable; namely, rhat signit-lcant diaberjc kidney disease could actually be held ar bay. But the nexe questioll
was, will ehe reduce ion in dietll1y?rottin
cause a.n undesirable reducrion in proteil1 in
the Mooel? Blood albumin measuremenrs,
which are an indicator of the level of protein in rhe blood, were done ae rhe beginning and end of rhe rese The resulrs are
shown in Figllre 15.
Note [.har tllOse in the study saw rheir
blood protein leveJs rise significantly, even
though they were an a low prorein elieL This
was rrul)' surprising: man)' docrors had
3000
Urioe 2400
proteio,
mg/d
1800
2000
1200
600
One year
after diet
cbange
Diet changed
100
o
Ooe Year
Figure 16
gain e!le same amoum of weighr, rhe mice
had ro ear 25 percenr mor of a dier conr,lining 6 pereem casein than wirh one containing 22 pereenr easein.7 5 Cheng auributed this elifference ro che fact rhar rhe body
generares more he-ar {thus consumjng more
ealories} when it is funerioning on a elier
thar is lower in animal profein, ehus maJ(ing it easier ro Iose weighr on rhe same
amoum of food. le is important ro nore
[hat wirh the lower <1mount of casei Il, the
o
Cholesterol
change, -20
mg/dl
-40
-60
-80
Crosso\'cr poinr
-100
-120 L -
_.+-
--L
3 wecks
3 weeks
figure 17
16]
PROOF POSITIVE
dicr was sciH fOllnd ro be consisccnc wich
good growth and long term healrh.
~~~~~~~~-
---------175
150
Average
cbolesterol,
mgldl 100
50
o
Figure 18
162
r----f-
80
Peanut Protein
78
Dat Protein
76
Coltonseed Protein
75
Sesame Protein
63
58
51
Sunflon'er Proteill
Pea Protein
46
43
50
100
150
200
250
300
lIiiiiiiiiiii~iii-ii-iiii i 270
.-----1111!1-.
215
225
Casei II
~-.
203
._I!III_.
107
...
~.
101
~~67~
o
50
100
150
200
250
300
suffering from severe hor flashes was conducred. These uncomfortable episodes of
intense heae sensarion freqllcntly accompany rlle dropping esrrogen levels in menopausal women. le was demonseraeed iliar
eating 20 grams ofsoy proeein a day (eqllivalene ro a half-cup or 4.5 ounces of rofu) significancly rcdueed the severi'y of thei,. hot
flashes. 80 Thc stlldy's (ead researcher, Or.
Gregory Burke from Wake Foresr Universiry
and ehe Bowman Gray School of Medicine
in Nord) Carolina, believes the improvemem
163
PROOF POSITIVE
.,
Soybean Products
Sweet Potatoes
Cereals
Figure 21
significant drop in tlle totltl tind LDL dJOlesterol (l0 and Il percenr respeGive1y) wirh
no drop in their good HDL cholesterol during ilie six week sttldy.
Recommended daily
amollnt (g)
Profein
supplied (g)
500
Soybean producls
60
400
18
400
40
Sweet potatoes
Cereals
~
8
Total
Figure 22
164
71 grams
DairL
2-3 Svgs.
2-3 Svgs.
Fruit
2-4 Svgs.
Grains
6-11 Svgs.
Figura 23
of onl)' 3.4 servings of fruirs and vegcrables
per day, far from the 5 ro 9 rhe pyran:tid
recommends. 88
Meat.s, l1UtS, and eggs are now dassified
rogcther in the prorein group. However,
\Ve have seen (hat vegerable proreins (including legllmes) are by far rhe safest [orms of
prorein to consume. Dairy is also represen red probably because ofdai ry association
pressure. Bur soy milk, which 1S a substiture for cows milk, is now commonly available, and is cholcsreroI-free :lod low in far;
rhere are many flavors and varieries (Q
choose from. Ac the rop of rhe pyramid,
fars, ous, and sweers are lisred. We agree
",;irh rhe message of llsing [hese sparingJy.
In facr, rhe 1e.ss rhe benCf.
What would be the re.sulr if Americans
followed rhe full recommendations of the
bonom half of rhe food guide pyramid by
165
PROOF POSITIVE
0.5
I
2
2
2
4
Pl'otein(g)
5
Whole miJk
American cheese
al
I'ork/ham
6
8
10
10
Whole egg
Beefrump
II
14
5
6
Chicken breast
15
Tuna, canned
22
Figure 24
lnspired lnsights
Figure 25
166
Conclusion
Te is high timewesee aside tlte greac mear
and proeein myth. Preoccupation wim meat
and ies proeein raeher chan improving
healrh, has comributed (Q mally degeneracive diseases such as hearr disease, cancer,
900
. ,'"
800
700
.lOO
100
1001-iJlH'flHI!l
F100d
1000 B.C.
Figure 26
osteoporosis, kidney failure, and kidney
seones. Plant sources of nutrieion are generally modese in protein and reasonable in fat
coocentj furchermore, ehey never contajn
any cltolesterol. Wirh our growiJlg underst:lnding of protein physiology, a planrbased diee has emerged as the optimal way
to ear for chose interested in maximizing
longevity and the quality ofliving.
RefermcesJ
) Campbell Te. Musclillg OUl lhe. mear Ill)'lh. New Century N/IIrition
1996 JlIl;2(7): 1-2.
, Campbdl Te. Musding Olll rhe meal m)'lh. New Cmmry Nlllririoll
1996 Jul;2(7): 1-2.
l
I~ Munro H , Crim Me. The proteins and :lIniIlO acids. In: Shils ME,
Young VR, eclilOrs. !viodem Nur,.ilion il! fI,'a!lb and Diseau-7lh ttiilio1/.
Philadelphia, I>A: tea and Febiger, 1988 p. 30.
15 Munro J-11 , Crim Me. The proteins :\I\d amino acid. In: Shils ME,
Young VR, edilOrs. Modem Nttt,.iliol! ill Hcallh and Distt1se-7Ih edilioJl.
l'biladelphia, PA: Lea and Febiger, 1988 p. 30.
Munro HN, Crim MC The proleins and :unino acids. In: Shils ME.
Young VR, edilOr8. Modern N/II,.itioll in Hen"b ami DiSftut--1llJ edilion.
Ph.iladelphia. PA: Lea and Febiger. 1988 p. l.
p.938.
Munro H . Crim MC The proteins and amino acids. In: Shj)s ME,
Young VR, edirors. Modem Nurrition in Health Imd DisclIse-7th rdilioll.
Ph;ladclphi,\. PA Lea and Febiger, 1')88 p. 1.
.0 MlInro HN. Crim MC The protc.ill, and amil\o acids. III: Sltils ME,
YOllng VR, edilors. Modern Nutrition in Hellllll mul Disellsr-lllJ etlition.
16 The Food Proccssor for Windows: Nurrition Analysi, & Fitness Soft
\Vare [computer program]. ESHA Rese,\rch. Salem, Oregon.
y,,,,,.
US Preventive Serviccs 1,. k Force. Screeni ng for POSI menopausal Osreoporo.is. In: Guide 10 Ci;',i,," Prrvmlillr Srrvias. Baltimore, MD: \X'i1liams and WiJJns, 1996 p. 509516.
20
167
PROOF POSITIVE
II Cel1lcrs (or Diseasc Comrol and PtCVelllon (CDC).
Incidence and
COStS to Medicare of fractures among Meditare beneficiaries aged 365
years-Unitcd States, July 1991-Jul1c 1992 .MMWR 1996 OCI
18;45(41 ):877-883.
US Prn-clltjve ServiC~"5 Task Forcc. Screcning lor Postmcnopausal Osrcoporosis. In: C/litie /0 C/iniml P""IOlliveS,""viaf. Ballimorc. MD: \Xlilliam and Wilki ns. 1996 p. 509-5 I 6.
45
14
hd
} N"l/' 1986
Abdow BJ, Holford TR, Insogna KL Cros,-cllllural association belWCCll ruel'uy anim:tl prolein and hip fraelure: a h}'pothcsis. Calcif77wit'
lnl 1992 Jan;50( Il: 14-18.
rJ
lJl M;uess RE , Mather W. Bone mineral CQlltellt of NorUl ALL,kan Eskimos. AmJClin Ntltr 1974 Sep;27(9l:916-925.
Mau:ss RB , Marher W. Bone mineral conrent of Nonh Alaskan Eskimos. Am} Clin N/ltr 1974 Sep;27(9):916-925.
oSleoporosi..
12
Hcancy IU~ Wcaver CM. CalciulTI absorprion (rom kak Am} Clill
Cr;lig WJ. 11,e Calcium Crau. 111: Nutritioll fir th,- Ninelies. Eau
Claire, MI: Golden Harvest Books, 1992 p. 131-146.
.9
ce,
51 Curhan
Willelt \X!C, et al. A prospeclivc slUd]! of dietary mlcium
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me
al
Cunningham AS. Lyrnphomas and animal-protein COllSurnplion. U/Il1976 Nov 27;2(7996): 1184-1 186.
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30
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au
EI""y" D\X/. Thc rolc of rhe livcr in rcgul:uion of amino acid and prorei_n
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rv
37
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T!lc Food Processor for Windows: NlItrilion Analysis & Filncss Software [compuler program]. ESHA Ik,earch. Salem,Oregon.
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33
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fi,
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o WhilC EG. COlmspl.oll Diet and Foods. HagerslOwn, MD: Review ane!
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nu.
n Ihle
Bcckcr GJ, el al. The effect of protcio rcsrrinion on the progres ion of rena.l i.nsufficiency. N Engl} Md 1989 Dec 28;321 (26): 17731777.
Brenna BM, Mel'erT'X', HOSlelterTH. Diel"ry prOlein inlakc and the
progressive nalure of kidncy discasc: lhe role of hemodynamicaJJy medi3led glomeruJar injury in the palhogenesis of progressive glomerula.r sclerosis in aging, renal ablation, ami imrinsic renal di5e3Sc. N ElIgI} Med
1982 Sep 9;307(11):652-659.
73
81
'2 SperoffL. GhlSS RH, K:l.Se NG, editors. Abnormall'ubetry <lnd GrowTh
Problem. In: Oiniml Cynceolog,y Endo<"rillology ami h1jn-ri/iry---5';' "tii
tioll. Ballimore, MD: William a.nd WilkillS, 1994.
3 Herman-Ciddens ME Slor~ EJ. el al. Sccondarl' .exua! charaClt'riSlic
a.nd rnellses in )'oung girls een in oHlce [""clice: a ludy rrom the Pediatric
Research in Omce Serrings Nelwork. Ptdimrie> 1997 Apr;99(4):SOS-512.
A:uena A, Zen 1~ Ct al. Risk factors for brea;l cancer. Case-control slUdy
results. EUl"} Gyna~col Ollco/1994; 15(5):386-.392.
DoU Ro PerD R. Thc causes of alncer: quantit;ltive cstimates of avoidable
lisks of cancCr in lhe Unlled State, tod'l)'. } NI/el Ca)}ee,. lIHI 1981
Jun;66(6): 1 J 91-1308.
85
86
PeJrini M'C Levey AS, el al. The Cfleel of diClary protein rcminion on
[he progression of diabelic and nondiabelic renal diseases: a mela-ar1.1ly is.
AmI infern lvft'd 1996 ApI' 1;124(7):627-632.
87
S"
Nestle M, Food lobbics, the food pyrarnid. and U,S. nUlritioll poli }'.
76
9'
efrecls of sol' prolt'in imake on serum lipids. N blgl) Med 1995 Alig
3;333(S):276-282.
Gellcsis 1:29,3: 17. The Hol)' Bib/~. Authorized King Jamcs vcrsion.
\X/hite EG. COIIIJJe/s 011 Dia tlJIII Foods. Hagemown, MD: Review. nd
Herald Publishing Assoeiation, 1938 p. 386.
169
PROOF POSITIVE
170
CHAPTER EIGHT _
BITTER
VES:
The Sugar
and Diabetes Story
171
PROOF POSITIVE
DIABETES IN AMERICA
-THEFACTS Approximately 16,000,000 Americans are diabetic
(50% are unaware).
About 625,000 new cases are diagnosed per year.
Over 6% of tbose 45 - 64 years old and as many
as 20% of those over 65 have diabetes.
Total costs may be as high
as 90 to 130 billion
dollars per year.
Figure 1
AFFLICTIONS OF DIABETES
Life expectancy is sbortened by 5 to 10 years or more
It contributes to 160,000 deaths eacb year
Two to twelve times the risk for heart disease
Two to four times the risk of stroke
Number one cause of blind ness in adults
with 12,000 to 24,000 new cases annually
A factor in half of aII foot and leg amputations
Over 60,000 amputations yearly in diabetics
In any given year, over 50,000 diabetics are either
on dialysis, or have had a kidney transplant (due
to diabetic nepbropathy)
Cause of peripheral neuropathy
Increased risk of breast and uterine cancers
Figure 2
172
PROOF POSITfVE
174
sense, che body's cells are srarving for energy. This can cause fatigue, weight los5,
and excessive hunger.
Forrunately, only abolit 5 ro 10 percenr
of diaberics in America fali under rhe 'fype
1 diabetes category.22 The remainder are
Type II diabetics. These individuals eirher
have a problcm called "insulin resistance"
or a less severe underproducrion of insulin
than rhose with the Type 1 varicry. In actualiry, mosr fully developed Type II diabcrics
have boch of these problems. 23 There appear ro be many differenr causes ofType II
diabercs; rnost seern lO have a generic basis.
The majoriry of individuals wirh chis rype
of diaberes have a family member that had
also been diagnosed with rhe disease. For
cxample, many NativeAmericans have rllis
genetic rendency; howevcr, it appears rhey
did nor have diabetes umil rhey adopred a
Western dier wirh an overabundance of
sugar and far. Simply pur, ir usually t;\kes a
combination of MO facrors (O develop adult
onset diabetes. One is genetics, and rhe
orher is a poor dier-like rhar consumed
by rhe average American.
Many individuaIs wirh Type II diaberes
generate plenry of insulin but their body is
resisranr ro ir. This cond it ion of illsulin
resistance can be addressed by lifestyle
changes. By maintaining an exceiient diet,
achieving an ideal weight, and embarking
on an exercise program, many Type Il diabetics can control their blood sugars with
rhese lifesryle changcs alone. Some may
need diet changes plus a pili ta help control
cheir blood sugar.
Because of the more subrle narure of
Type Il diabetes compared ro Type 1, it often goes undiagnosed. A person with Type
II diabetes may not have any of the classic
diabetes signs like excessive urinat ion, cxcessive thirst, excessive hunger. farigue, or
weight loss. Ar any poinr in rime, it is estimared thar fully 50 percenc ofType Il diabetics have not yer been diagnosed. 24 Of
course, unrecogrlized diabetes still does irs
damage steadily and slenrly. Abolit 20 percenr of newly diagnosed Type II diaberics
already had damage to rheir eyes (retinopathy).25 Sometimes an unsuspecring person
will be told rhey have diabetes when a rou-
,o%
Figure 3
175
PROOF POSITIVE
L76
177
PROOF POSITlVE
ofren make no significant impact. Thc
smdr's lead researcher was Dr. Milron CTane
(an cndocrinologisr who speciahzes in reversing [he effecrs of diabetes throllgh
lifestyle changes). He showed mat a mearless diet, free from ali animal prodllcts and
high in llnrefined (Oral vegetarian foods, will
bring complere relief ro painflll neUfOpathy in over 80 percent of diaberics with rhis
condition in juSt 4 to 16 days.14 Other clemenrs of rhe program. included: regular exercise, hydrorherapy rreatmenrs, cooking
c1asses, grollp lectures, exclusion of a variety of beverages (coffee, rea, and alcohol)
exclllsion of tobacco, and for rhose who
desired ir, religiolls cOllnseling. Previously,
diabetic neuropathy was thought (Q be inCllrable. This srudy shows rhat rhe condition can actually be reversed cluollgh a C0111prehensive lifesrylc program thar includes
diet and exercise. Blood sugars and cholesrerol a1so dramatically improved on this dieL
The benefits of complere relief of djaberic
painful neuropathy conrinued according ro
a ot)e ro four year follow-up programY
Keeping blood sugars as clase ro normal
as possible 1S one of rhe keys {Q kjdney health
in the diabetic. A comprehensive lifestyle
approach will gready assisr this process.
EXE CISE
RISK
OFDIABETES
Decrease risk ofdeveloping diabetes by 50% in those
with high risk defined by:
High blood pressure
Family history
Relative risk of
Obesity
developiog diabetes
1.00
0.75
0.50
500
Figure 4
178
3500
Furrhermore, a11 optirnal d.iet, \Vbich is torai vegerarian, generaHy has much less protein in it rhan t-he srandard American farc.
Such a lower protein diet rends ta put less
srress on th kidneys, again providing a boon
ro kidney heaJrh 46 (see Chaprer 7, "The
Creat Meat and Procein Myth," for more
information). Not only can a cornprehensive lifcsryle program help accomplish these
goals, but such a broad-based lifesryle approach will a1so likely diminish ocher risk
facrors rbar could in rime furrher warsen
kid.ney function.
Examples of some of rhe ot-her facwrs
dlat can worsen diabetic kidney problems
include high blood pressure, cigareue smoking, and e1evared blood fars (LDL chobrerol and rriglycerides),47 One little-recognized factor that also seems ro increase rhe
risk of kidney problems in diaberics is the
use ofTylenol OI' other brands of aceraminophen. Srudies show rhar using as lirde as
rwo pills oncC' a week doubled the risk of
severe kidney disease in diaberic parienrs. 48
Controlling diaberes pain with an approach
Like mar used at Weimar would be expected
ro result in a decrease OI' e1iminarion of rhe
need ofsuch drugs among afTected diabetics.
UseofMeat
RiskRatio
1.0
3.S,x
Figure 5
179
PROOF POSITfVE
GOODSOURCESOFSOLUBLE
AND INSOLUBLE FIDER
Foods high in solubLe alld insolublefiber
Amount
II1 cacll
1 cup
1 cup
1 cup
1 cup
I cup
I cup
Food Item
Dried figs
Garbanzo bCllns/cblckpea
Large lima bcaos
Soybeans-dJ'Y
Red kidncy bean~"
Corn grils
~..
Carob Oour
...
7.5
8.6
9.9
15.4
24.9
18.0
22.4
2.5
10.9
8.9
12.6
12.7
15.4
30.1
Food Item
Wheal br:1Il
Oricd c.oconul
Pislachio nuis
Blackc)'cd cowl'cas
Almonds
LClltiJs
....
Corn bran
~
11.6
12.3
13.4
15.4
18.3
22.1
62.6
~.......~'""'!!i;;:::;r,
Figure 6
180
trol of blood sugar. In fact, some are suggesring rhar an abundant supply of fibee is
one of the main reaSOllS dur a vegerarian
dier bcnefits diabetics.
Fiber Facts
Fiber is a (errn (hat refers ro plant consriruenrs rhat are resisranr ro human digestive enzyrnes. 55 AJmost aII of rhe diHe;enr
r)'pes of fiber are acruaJly indigesrible carbohydrares (rhe only cxceprion is a fiber
called lignin).56 Some of the other fiber
rypes include cdlulose, hemice1ll1lose, prerins, and gums. 57 Fiber is generally c1assifled as either solllbie (disselves in warer) or
insoluble. As we will sec shortly, rhese two
types of f1bers have different benefirs. One
of the bonuses of eating a balanced diet of
naruraJ planr foods is thar we rend ro ger
liberal amounrs ofborh rhe soluble and insolllbie flbers.
There are man)' foods rich in fiber. A
high content of insoluble fiber is found in
wheat (especially the bran) and bananas.
Foods s(rong n soIuble flber include m05r
fruirs, vegerables, legumes (fresh or dried),
oars, brown rice, and barley. Mosr foods
rhat are strong n soluble fiber are also srrong
in insoluble fiber. Examples of foods high
in fiber are shown in Figure 6. 58
Hemorrhoids
Const1ipation
Bowel cancer
Appendicitis
Bowel polyps
Varicose veins
Heart disease
Hiatus herna
Strokes
Divcrticular disease
Gallbladder disease
Figure 8
181
PROOF POSITIVE
182
Teaspoons ofsugar
14.0
10.0
12
5.5
18
2.0
24
1.0
Figure 10
183
PROOF POSITIVE
Colon cancer
Rectal cancer
Breast cancer
Ovarilan cancer
Uterine cancer
Prostate cancer
Kidney cancer
Cancers of the nervous system
Figure 11
184
12
02
42
Soft drinks
12 02
10-12
Canned fruit
(Iight syrup)
1 serving
(402
slice)
8
8
Chocolate candy
10I
Fruit pie
1 sUce
Ice cream
1 scoop
Donut, glazed
1 each
Jam,jeUy
1 Tbs
3
Figure 12
185
PROOF POSITIVE
for our everyday acrivities. Sweer. empty
calorie foods give rhe blood sugar a quick
boost, bur this rise is not sU5tained. To rhe
conrrary, we have learned thar the boost may
he followed by a sharp drop in blood sugar.
We would do well to make carbohydrates
the largesc percemage of our diet, bur nor
the empry calorie ones. Gur energy should
come from quaIiry carbohydrates (called
"complex" carbohydrates) like natural fruits.
grains. and vegerables. We have already
looked in derail ar many of the ben.efirs of
foods with rhese kinds of carbohydraresone of rhe mosr important being thar rhey
tend ro be packed with liberal amounrs of
fiber along wirh orher nurrienrs.
The conc1usion is rhar for diabetics and
non-diaberics alike, complex carbohydrates
should make up the major part of a healrhfuI dier. Most Americans consume 10 to
15 percent of meir ca10ries from prorein.
(eight percenr would be more hcalthful).
and planr sources of protein are the best.
An ideal amount of fat consumption is approximately 25 percem of calories with an
emphasis an the unsamrated and omega-3
[ars. One recent study from Australia has
shown that a diet high in monounsaturated
far (such as is found in olive oii) using 38
percenr total fat and 21 percent monollnsaturated fat can adequately control blood
sugars in diabetics withour adversely affect-
FOODS BlGH IN
MONo-UNSATURATED FAT
Foodltem
Macadamia
Almonds
Pecans
Hazetnut oU
Olive oiI
Avocado
Pumpkin kernels
Sesame lleeds
Olives
Figure 13
186
Amount
Fat(g)
--------
19.5
.U.O
11.4
10.6
10.0
9.7
7.4
6.8
3.8
ArtificialSweeteners
What about artificial $wcctcncrs? Today many believe anificial sweeceners are a
good alternarive ta sugar in everyrhing from
soft drinks ca cakes and candies because rhey
conl<lin fewer caJories. NmraSweet, for example, is the brand name of a synrhelic
amino acid called aspaname. In small
anlounrs it can mimic che tasce of sugar.
Do rhe low calorie soft drinks really
work? Currenr research says "110." In f.1.cr,
lhose who drink the lllosr diec drinks have
che mosr problems widl c1leir weight. And
ir seems ro be more rh:U1 juSt a situation
where heavier people are choosing lower
calorie irems. One srudy of over 75,000
women ages 50 ro 69 found rhat users of
arrificial sweeteners were sign ificanc.ly more
Jikely than non-users tO gain weight over
cime. 104 In anorher swdy, 30 volunreers
drank faur dier sodas daily for rwo weeks.
Surprisingly, rhese diet soda users are more
food and gained more weighr rJlan when
Ihey were free ro drink regular sugar-sweetened sofr drinks. Researcher Michael
TordofT reporrcd [har artificial sweeteners
increase the appetite. "We found rhar Imnger increases aher drink.ing just a liter of
asparrame sweercned soda," he said. 'o ) Simply pUI, arcificial sweeceners jusc seem tO
ncrellSe the desire for the real sUJeeteners. This
is a problem ofobvious significance. In our
councry, an average of over 20 pounds of
arciflciaI sweeteners are consumed per person per year, 106 bur despire rhis increase in
consumplion of arciflcial sweereners, actuaI
.
.
.
sugar consumpnon connoues ro riSC.
A Betier Alternative
Research scudies as well as my personal
experience as a physician make an eloquenr
poinc: if we adopt new and betTer ways of
eacing and living-and srick wich chemwe will likdy devewp an enjoymem for (har
187
PROOF POSITIVE
f.uher's weighr came down and bjs healrh
probJems disappeared, but his enjoyrnellt
for food and life, ifanyrhing. improved. As
a youllg boy, this obvious "before and after" difference thar 1 had observed in my
own farher launched my interese in lifestyle
and heald). Althollgh ir reqllired disciplined
sacrificc for a few monrhs, the resulrs demonstraee rhat tasre bllds Crin be rrained for
the bener.
188
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Jellkim DJA. arbohydralcs: (B) OicI:l.r)' Fibcr. In: hils ME, Young
VR. edilOrs. Modem Nmririon in Hl'I1lrb alld DiJt'asl'-7lb cdi/ioll. Philade[phia. PA: Le;l and Fcbiger. 1988 p. 52-53.
S6
\7
Jenkins OJA. Carbohydr3lcs: (B) Oielar)' fjber. In: Shjls ME, Young
VR. edilors. Modem NurritiOIl in HCdll!) nlld DimlS1'-71b editioll. Philade/phia. PA: Lea and Febiger, 1988 p. 52-55.
\8 The Food l'rocessor for WiJldows:
ulririoJl Anal)'sis & Filllcss Soflware !computer program]. E HA Re earch. alem,Oregon .
9 B"aser RS. OIllJIIlllrtillg Di"beles: A D)'lUrmic ApprOllcbfor Reducng t!Je
EfjcrtJ oflllSulill-Depl'lldml Dillbrres. UosliJl Diabeles Center Bo ton, MA).
Millneapolis. MN: Chronimed Publishing. 1994 p. 75.
(, Ander on JW, 5mith BM, GlIslaf.son NJ. Health bcnefils :lIld pl<lClical
aspecls ofhigh-fiber <iiCIS. Amf C/ill Nllrr 1994 Ma}':59(S uppl): 1242512-17S.
Anderson JW. Zciglcr JA, el al. Mcraboli circ rs ofhigh-carboh)'dr'lc.
high-fiber djels for inslllin-dependcnt diabetic individuals. Amf C/ill NII/r
1991 Nov;54(5):936-943.
6S
66
" U.5. De-pc. of Heallh and HUlllan Services. Can":r. [n: Tbe 511rgeol/
Genltmls Repon 0/1 NlllritioJl 11IId HlItI/IJ. I'"bli Hcahh Service, WashingIon, OC: DHHS Publicalio/1 No. 88-50210.1988 p. 192.
U.S. Depe of Hea!lh and Hum:lll Scrvice_~. Oiabcles. In: TIu 5urgcol}
Cmcmls Repor/ 011 Nlltri/ioll IlIId HtIlltlJ. Public Healrh Service. Washington, DC: DHHS f'lIbliOllion No. 88-50210, 1988 p. 260-261.
Chri tiansellJS, Bonnevic-Niclsen V, el al. Effecl Ofgll:ll gUIll on 24hour inSlilin reqllirements ofimuli.\-dependclll diabcljc SUbjCCIS as :l.SSesscd
b)' an :milicia! pancreas. Diahrli's Cnrr 1980 Nov-Dec;3(G):659-662.
(,9
70
71
76
Priut RJ. RidJJe DB. Associaeions betwcen nurririon aud bchavior in 5year-old childrm. Nu',' &v 1986 May;44 SupplO: 151-158.
79
Sprieesma JE, Schlliremaker GE. Diabcles C.111 be prevemed by reducing insulin produclion. Mrd Hyporbcm 1994 Jan: 42(1): 15-23.
52
86
87
HR
9 Whirc EG. ChriSt.ian Temperance. In: Timimolliesftr riu ClmrclJ, Volume 2. Nampa. ID: Pacific Press Publishing Associalion, 1868-1871, p.
.FO.
Pumam JJ. AJlshouse lE. Food Comumplion, Prim. IlI1d Expmdil1lm.
1996. Seatistic.,1 Bu1Jerin No. 928 US Dep;lfllllem of Agrieuhure, p. 20.
'}(l
9l
9)
94
9~
96 The Food l'rocC&Sor for Windows: Nuerition Analysis & Firness SOflware !complJler program]. ESHA Rescarch. Salem, Oregon.
97
98
ec
101 WeiJ"
u>:Ih)' JL. Palhogenesis of Non-insulin-dependenr Oypc II)
dabeecs mdlitus. In: K.lhn CR. Weir
el al, eJilors. )oslin's Diabms
Mrllirus.-/31h tdir.ion. Malvern. PA: Lea & Febiger 1994 p. 85-86.
ec.
10! Katzel LI. Bleecker ER.. ee al. Effects of weight loss vs aerobic cxercise
lr.lining on risk lactors for coronary disease jn health)'. ohese. middle-aged
and older men. A rallJomizecd concrolled trial. )AMA 1995 Dec
27;274(24): 191 5-1921.
10) The Food Processoc for Wmdows: NUlrilion Anal}'sis & Fimess Softw:uc [compUler program]. ESHA Research. Salem.Ocegon.
l(}.i Slellman SD, Garfinkd L. Pauerns of anificial sweeeener use and weighl
chaJlgc in an American C'Ulcec Sociel}' prospcclive sllldy. Appt-riu 1988: 11
Suppl 10:85-9 \.
IO} Tordofl'MG, AJleva.A.M. Eflcct of drinkiog soda swcclcned wirh asparlamc or high-fTuClose corn syrup OII foo<1 imake and body weight. Am)
CIi" Nlllr 1990 Jun;5 1(6):963-969.
91
191
PROOF POSITIVE
192
-----------
"1
CHAPTER NINE
E rONIN:
Agentfor Rest and
Rejuvenation
193
PROOF POSITIVE
the Iay press reporred ehac ic could decrease
jet Iag? I ncerest in the compound grew
further as leading periodicals continued ro
fan che fire.
an Augusc 7, 1995,
NEW$WEEK fearured melatonin. 8 Since
rhen, ehe compolllld has concinued to receive rave reviews and has demonstr;aed ics
abiliry co generate saJes of millions of dollars for bookstores and heahh food establishmelHs. When one of the. world's leading melatonin researchers, Dr. Russel ].
Reitec, wtote a book in 1995 on rhe subject, he gave one scriking indicacion of
melawnin's popularity. He observed that
24 difTcrent U.S. companies were rhen marketing the hormone. Furthermore, a steady
scream of new companies was joining the
markecing ranks an a monrhly basis. 9
Melaronin is nor a foreign substance ro
the body, but a narural hormone produced
in rhe body and found in cenain foods.
Even thollgh meJatonin sllpplemen(s have
been a commercial success, chere is another
particularly exciting line of research regaJding this hormone. Namely, we are learning
(hac we ean boost me!awnin produccion in
our own bodies in natural ways, wichollt
having to resort to costly supplemencs. 1
will address this research lacer in the chapter and make practical suggestiolls on how
ta boost your own body\ producrion of this
compound.
194
Enhancing Sieep
Israeli researchers led by D. Garfinkel
looked ae melatonin's effeces an a dozen individuals whose average age was 76. 10
For rhree weeks, half of rhe grollp was
given 2 mg per day of conrrolled-release
melatonin and rhe othcr group was given a
placebo. Afcer a one week break (called a
"wash our period"), the srudy was repearcd
with the other half of ehe subjects getting
the active melatonin, while ehe remainder
goc t11e placebo. The reslllcs demonstrared
an increase in "sleep efficiency" while on
meiatonn. Sleep efficiency measures [he
totaJ time asleep as a percenrage of the rime
in bed. 11 Ic improved [rom 75 pereent,
wimollt melatonin sllpplementation, to 83
percenc while an the me1atonin. This and
ocher srudies I2 13 have also shown evidence
ehac melatonin helps decrease ehe time it
cakes ro fali asleep (19 verSlIS 33 miJllHeS in
rhe Israeli data). Garfinkel and his colleagues conclllded that mdaronin helped ro
improve the efficiency of sleep alr.hough it
did not improve tOtal sleep rime; this means
that a person will spend a shorrer r.ime in
bed to get a given amount of slcep.
MELATONIN
founrain ofyouth. Some [Oday are sllggesring rhar medical research may have provided
ar (easr a parrial candida re for a "yourh reswrer" in melaronin. These senrimenrs
grow our of rhe recognirion thar meJaronin
may ease rhe daily wear and tear rhar our
bodies susrain. Consequenrly, ir has been
dubbed rhe "fix and rejllvenare" nighttime
hormone. J7 These healing and genera.! repair effecrs of me1aronin may actUally help
ro delay some of rhe changes rhar we normally 3mibure [O aging.
There are omer lines of evidence rhar
suggest rhar melatonin ma)' help [O slow rhe
aging process. Ir is weJl known rhar hllman
melaronin levds fali rhrollghollt life, as depicted in Figurc 2. 18
Nighuime levds reach a peak in children berween one and five years of age and
decrease sreadily throllghout puberry. By
rhe end of puberty, peak mdaronin levels
have decreased 75 percenr. 19 Levels conrinue ro FaJI sreadily rhroughour adult life.
have grear signiflcance. They have a powerful drive co acqllire a parener. Ofren
wirhin a fraerion of a second, a free radjcal
will "ste.11" an e!eccron from a neighboring
100
80
60
Q.
--"
'i:
o
Ci
Oi
~
40
20
10
20
30
40
50
60
70
80
Age (years)
Figure 2
compound. Thar neighborwho IOSt an e!ecrron is said ro have been 'oxidized." Furrhermore, rhe oxielizeel compollnel irself
rypically becomes a free radical. Since ir
now is missing an elecrron, ic has a srrong
desire co steal one from one of its neighbors-and ir usually does so in shon oreler.
The result is a chail; reaction, where oxidarion and damage can spreael f(Om one molecule co rhe nexr umil somerhing StopS rhe
process. A10lecules thaf can stop fhis chain
reaetion are ca/led amioxid.ants.
Free radicaJs are nor ali bad. In faer,
given rhe proper rime and place, chey are
esselHiaJ ro heaJth. For example, one of rhe
ways the body destroys poisons is rhrough
a syscem wltich uses oxidarion reactions and
free radicals. 21 Free radicals are also essencial for cIte effeccive destrucrion ofgerms by
rhe body's whire blood cells. 22
On che ocher hand, free radicals can be
extremely dangerolls when presem ourside
of rhe body's appropriate desrruccve pwcesses. They have been found ro have a role
in ar leasc 50 diseases.H Of particular relevance, rhey have been observeel ro darnage
DNA and are experimentally linked ro can-
195
PROOF POSITIVE
196
mendarions ro heart. Amioxidanr supplemenrs appear to be OI} the besr seller lisr of
virtuali)' every health food srore in [he land.
Despite cheiI' popular appeal, anrioxidanrs are not aII good. Excessive all10UllIS
ofanrioxidanrs can paradoxic.t.lly act as "prooxidanrs," compounds (hat acwaHy fiLVor
(he formarion of free radicals. This is (rue
ofViramin C and Vitamin E as welJ as olher
anrioxidants such as superoxide dismlltaSe
and glmarhioneY
Immune Enhancement
OI'. Georges Maesrconi and colleagues
from SwirLcrland have perfonned some fascinaring research rhar looked at rhe cririca!
role rhar melatonin performs in the immune
sysrem. One of [heir groundbreaking ex-
MELATONIN
perimenrs involved two groups of micc.
BOlh were deliberarely infecred wirh a dangerous virus and rhen subjecred ta a srressfuI sm<llion. 1 he onl)' difference was rhar
ooe grollp was also injeC[ed with melatonin. The reslIlrs were srarding. Ar rhe end
of rhirty days, 92 percent of rhe mice rhar
had nor received melatanin had died. Of
those rhar received melawnin, only 16 percent had died. There was a srriking fivefOld diffirence in mortality.32
Furrher research has illuminatcd some
of rhe ways in which melaeonin exerts ils
immune-enhanci ng effecrs. In anorher
srudy by Maesrroni's group, rhey demonsrrared ehar melatonin can srimulare cenain
whirc blood cells called helper T cells eo
make imJ1UlIle-srimlllaring compollnds. 33
Some of these compounds have rhe ability
ro help regulare a key imrnune sysrem gland,
rhe rhymus. They also help in dealing \Virh
rhe e1fecrs ofsuess. In ShOH, rhese res~rch
ers had idenrified how rhe brain, ehe imll111ne sysrem, and the endocrine sysrem aII
nteracred wirh each orherwhen exposed to
suess. They rheorized ruat chis newly appreciaeed inrerrelarionship had a role in
helping the immune syseem ro recover afcer
being we~lkened by high levels ofsrress hormones or excessive demands.
197
PROOF POSITrVE
Figura 3
ro counrer sympatheric nervous sysrem activity. This decrease, in turn, has been
demollsrrated ro lower blood pressure as well
as heart rate. 39
CONTROL OF MELATONIN IN
ENGLAND, CANADA, AN THE U.S.
England and Canada ban sale
Considered a drug, must be obtained from physician
for specific medical condition
U.S.--Dietary Supplement
~_, D
t
i
~
198
Questiom- OfPurity
One of the foremost concerns is the purity of the compollnds marketed as mdatonin. In rhe U.S., supplemenr manufactUfers are nor required ro presem cvidence of
puriry ro any regulatary body, nor even idenrify the manufacturcr of [he melaronin.
Disrributors apparently consider d1is "proprierary informarion."4s Concerns as to
chese pracrices are warramed. aur of six
products analyzed, four were found ro con-
MELATONIN
rain impuriries rhar, ar leasr iniriaJly, could
nOi be idencified chemically.46 In view of a
previous c.'\se of L-rryprophan, rhis is an
ominous scenario. Many wiU recall how Lrryptoph:tn. a compound srruc[lJrally related to mehuonin, was linked ro over 40
deatbs and some 2000 crippling illnesses
duc to impuriries in ilS manufactureY
According ro their own labeling, some
mclaconin producrs have been obtained
from animal sources including cattle pineal
glands:1R This iS5ue has raken on new significance wirh rhe recelU realization thar
neurologic diseases in animals, such as mad
cow disease, ma)' be nansmissible ro humans. Chaprer 10, "Animal Oiseases and
Human Healrh Risks," deals wirh rhis and
mher diseases in animals.
In addition, as ro quesrions regarding
melatonin cOlUaminaeion, there is anoeher
signitlcanr concern. ManufKrurers do nor
have ro demonstrare ro anyone chat any
melaronin is even presenc in cheir products.
This, of course, raises questions aboul the
effecriveness of che supplement.
199
PROOF POSITlVE
have melatonin levels rhar were five rimes
higher rhan normal. He finally wenr
rhrough puberry afIer his mdaronin levels
came down ro a normal range. 56
Excessively high melaronin levels are also
associared wirh inferriliry in humans. A recent srudy of female athleres found rhar
those who had losr rheir mensrrual periods
had melaronin levels rwice as high as arh[eres who were srill mensrruaringY Of
course, this begs rhe chicken-or-the-egg
quesrion. As we williarer see, rhe higher
melatonin levels may be a resulr of rhe exercise. In turn, it is possible that rhe resulting
highcr mdatonin levels chen depressed rhe
female reproducrive fllnctions. 5S Thus, abnormally Jligh melaronin levels (such as
rhose obrained by taking a slIpplemem or
doing very rigorous arhleric rraining) may
work againsr ~l person's reproducrive imerescs.
200
]n our earlier ex.planauon of rhe funcrion of oxidarion reacrjons and free radicaJs,
ir was meJltioIled rhar rhey can desrroy poisons or unwanred foreign marerial. Since
melaronin is a free radical scavenger, ir wiU
decrease che body's free radical [oad and
could disasrrously affecr individuals an prescription drugs. The reasoll for chis is rhar
mosr ofwhar we rerm "drug rherapy" roday
involves chemicaJs rhar che body rreats as
poisons. Oxidarion reacrions and free radicaIs help ro eliminare several of mese drugs
from the systern. The concern is thar by
decreasing rhis acrion, rhe blood leve1s of
certain drugs will rise, resulting in potentially disastrous effeccs. For example,
Mevacor (1ovastarin), the popular cholesterol-Iowering drug, and Coumadin (warfarin), a common antj-dorring drug, boch
rely on frec radicals and oxjdation using rhe
famous cyrochrome P450 sysrem in che
liver. Lowering rhis funcrion has been
ShOWll ro cause severe muscle pain and actual muscle desrruction duc ro an excessive
buildup of lovasratin in rlle blood. Worse
srill are rhe resulrs wirh warfarin. When rhis
function decreases, excessive levels of thc
drug can build up. In turn, chis can predispose ta serious OI' faral bleeding episodes duc
ro excessive "blood chinning." Mulcirudcs
of conUllon drugs rely on this sysrem some
of which include: the antibiotic eryrhromycin; the blood pressure pili nifedipine
(Procardja); quinidine (a hearr rhyrhm stabilizer); rhe anrifungal drug keroconazole
( izoral); <lnd fhe aHergy piU terfenadine
(Seldane).59
A summal'y ofrhe caurions and the UIlknowlls of Melarollin is shown in Figure 5.
MELATONIN
PINEAL ANATOMY
Pneal gland
Figure 6
-Serotonin
Elevates mood and has innuence on sleep and pain
Arginine Vasotocin
Potcnt protein capahle of rapidly induciDg deep sleep
-Melatonin
The "fIX and rejunnate" night-time hormoDe
Figure 7
201
PROOF POSITIVE
r------------
70
M..Jalon'n 60
(pglml)
50
40
30
20E----10
2:00PM
Darkn....
2:00 AM
7:00 AM
TilllC of D.~
Figure 9
Z.5
1.0
1.5
0.5
o.t
IOAJlI
Figure 11
202
Figure 10
Mdaronin
(-&!Iiltr)
2PM
'PM
IOM.1
lPM
'AM
IOAM
MELATONIN
cenrury ago, quoted in Figure )2. 74
There is an interesting observation regarding a special need for more sunlight as
we get older. Consider rhese rhree facrs:
Melaeonin appears to slow rhe aging
process.
The older \Ve get, rhe less me1aeonin
ourpur we have.
NatllraJ lighr exposure in dayrime
increascs melatonin ourpur ar nighr.
We conclude chat
ta
SU LIGHT - ATURE'S
WONDERFUL HEALING AGENT
Figure 12
Figure 13
Figure 14
203
PROOF POSITlVE
TomalOcs
Gingcr
Rice
Corn
15. 8 1.82
Oats
Figure 15
AJOlonds
5easame secds
Clutell f10ur
Roasled pumpkin !eeds
Toru
t 00
200
300
400
SOO
600
700
Figure 16
As we have observed, trypcophan is necessary for rhe pineal gland fO make borh
serotonin and melatonin. Thus we would
rhink (har rrypcophan is an important compound ro ingest in abundance if "ve wane ro
opeimize our melatonin levels. 83 Animal
research has demollsrrared il1deed rhar increased amounrs ofL-rryptophan can cause
a fourfold rise in blood melaronin levels.
Surprisingly, animals rhar had no pineal
glands showed rhis SJme remarkable risc.
This provides evidence of rhe imestine's
ahiliry ro make melacon,il1 from rryprophan.
This is good news, since aging animaIs' pineal glands rend to Iose rhe abiliry ro make
melatonin [rom thc build.ing blocks of tryprophan and seroronin due to decreases in
the enzyme, NAT, which was previously
mentioned in the producrion of melaronin.
Rich sources of (ryptophan are listed in Figure 16. 84
In medical school, 1 was told thac mjlk
is a rich source of tryptophan, but as you
can see, many planr foods are much richer
in rhis imponam amino acid.
Lentils
English WalDul
BanaDa
t.56
0.51
5esaoll.' seeds
..."
Sunllower seeds
UI
....
Artichoke hearls
Sweet beII peppers
2.21
0,5
Figure 17
204
1.0
1.5
2.0
MELATONIN
There is evidence that calcium is an imporcam molecule for the pineal ro produce
melaronin. One srudy showed that animals
that were given a dier deficie.nc in caleium
developed shrunken pinea! glands. 87 Furrher supporr ofcalcium's imporrance is seen
in rhe delererious resulrs of calcium channd-blocking drugs on me!aronin levels. In
animal srudies, rhese common drugs for
heart and high blood pressure problems
decrease melaronin levels. 88 . 89 Foods high
in cakium are listed in Chapter 7, "The
Grear Mear and Protein Myth."
neaJ gland. The key place where this happens is in speeialized intestinal cells caLled
rhe enterochromalfUl cells. His theory is
mat fasting preserves the pineaJ by aJlowing ir not ro work so hard, and letring rhe
intestinal sysrem take over some of rhe
pineal's work of produclng mdatonin.
His meory is compelling, yet, most wonder how food restriction would he1p rhe
intestine make more melaronin. Huerher
postulares rhat this is due to a relative increase in the amounr of tryprophan in rhe
inrestine during fasting. You will recall rhat
tryprophan is the key amino acid (or protein buiJding block) rhar is used by the body
ro manufacture melaronin. Mally people
think rhar most of rhe protein our bocly digesrs comes from rhe foods we eat. Hawever, in normal siruations, rwo-thirds of rhe
prorein digesred by the intestine comes from
rhe body jrself. For example, intestinal cells
have a very shorr Ijfe span, and as they die,
they rhemselves are digesred wirhin the intesrine. Significant amounrs of protein-rich
205
PROOf POSITlVE
Alcohol
Up to 41 percent reductioD
Tobacco
Figure 19
18.
Some llabits wiU result in a lowering of
melaronin production. They are listed in
Figure 19.
Research suggests (hat stress and poor
coping skills reduce melaronin production. 94 Thus, finding adeqll:l.te coping
mechanisms for conrrolli ng seress as described in Chapter 14, "Stress Wirhom Disrress," is essenrial in narurally oprimizing
melaronin levels.
Caffeine should be avoided; it srimulares
the body's stress hormone system (the sympathetic nervous system) and tends ro
weaken mebronin proclllerion. It can cut
melatonin production for six hours. 95 In-
DRUGSANDSUPPLEMENTS
mAT REDUCE MELATONIN
Non-steroidal anti-inflamma1tory drugs
Beta & Calcium Channel Blockers
Anti-anxiety drugs & sleep aids
Vitamin B IZ (3 mg a day)
Anti-depressants
Figure 20
206
MELATONIN
release form of indomerhacin when taken
in a dose of75 mg ac 6 PM was observed ro
complerdy prevem rhe rise in melaronin
rhat oecurs at nighc. 104
Even excessive imake of Bl2 can imerfere wich melaronin productjon. One study
doeumenced depressed melaronin in connection with B12 imakes 00 mg per day.105
Drugs and supplements rhar reduce
melaronin outpur are listed in Figure 20.
Summing Vp
Melatol1.n is a compound with incredible promise. We are just beginning, however, ta learn about ies side effects. The use
oflarge amounrs of melaronin supplemems
may in some cases pose significant harm.
The mosr prudent approach seems ro emphasize natural lifesryle approaches chat
boose levels of this remarkable hormone. To
some rhis may sound too simple. le may
even sound strangely reminiscenr of those
things our mothers and grandmoehers emphasized: a healthful diet, regular physical
exercise, regularity in sleeping, avoiding late
night acuvities, sunshine, etc. Despite the
simpliciry of these measures, medical research is demonsuating rheir effecuveness.
However, there are some things ehat even
mom and gralldma did not recognize: the
importance offoods high in trypcophan and
melatonin, and the dangers of drugs once
thought innocenr.
Our growing understallding of melatonin may, indeed, change (he way we attempt
to answer that oft-posed queseion, "Why am
1 50 tired?" When we srruggle with personal fatigue issues, we may find ourselves
running down a mental checklist of factors
(hac affect me1atonin levels. Such an approach is calculated ro help the majority of
people safely boost (heir energy leve1s, minimize farigue, and experience a whole host
of other benefits.
207
PROOF POSITfVE
RefernlUS -
l.l
24
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ov;2(11}:) 129- J 134.
Foley OJ. Monjan AA. el al. Sleep complaints among clderly persons: an
cpidemiologic study of lhrec commwlitics. Slcep 1995 Jul: 18(6):425-432.
3
Halliwell B. Reaclive oxygen specie in living s}'stem.: source. biochemistr}'. and rolc in human diseasc.. Am} Mrd 1991 Sep 30;91 (3C): 145-225.
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Halliwell B. Reactive oxygen species in lilling systcms: sourec. bio hCIll;Slry. and role in hunml diseasc. Am} Med 1991 Sep 30;91 (3C): 14 -22$.
II
26 HaJliwell B. Reacrivco"ygen peeies inlivingsyslems: source, biochcl1listry, and role in human diseasc. Am} Mtd 1991 Sep 30;91 (3C): 14S22S.
27
l..<
l?
JO
Blask DE. Hill S~'1. Ef1ecrs of mci:uonin on canCer: sludies OI' MCF-7
human breast cancer cdIs in cuhure. J Nel/ml Tl'a/UrJI Supp/1986:21 ():433449.
li)
31
33
.l4
8
9
Maestroni GJ . Cont; A. Ami-stless rolc of lhe melalonin-ill)munoopioid Jlctwork: evidcnce for a physiological mechanism involving T cIIdcrived. immUJIOreaetive beta-endorphin and MET-enkephalin binding
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3S
han IT. Tang PL. Efrect of melatonin on the m:timenance of holesterol homcostasis in tbe raI. tildoCT Re! 1995 Aug:21 (3):681-396.
.l6
lG Clau.llrat 13, Brun J. et al. Mclaronin and jel Iag: cunl1rmalOry resulr
using 3 simplifitxl protocol. Biol P,)'c/)itrrry 1992 Oct 15;32(8):705-711.
40
17 GalCS J.
Gcuing MeialOnin Naturally.
Dec:I(6):4.6.
41
I~ Erlich SS, Apu7.Z0 ML. The pincal g1and: analomy. physiology. and
diniCl! signillcal1ce. } Neul'oJllrg 1985 Sep:63(3):32l-341.
39
lIrugger r~ Ma.rkrl Vii, Herold M. Impaircd nocturnal secrelion of melaIOnin in coronary hem discasc. I.,,"eer 1995 Jun 3;345(8962):1408.
Sand}'k R , Anaslasiadis PG. el al. Is poslmcnopau al o teoporosis (elated 10 pineal gland fllnctions? l/It) Neul'Osci 1992 Feb;62(3-4):21 5-225.
Sand)'k R . AJ'asta iadis pG, Ct al. L postrnenopaus.~1 oStcoporosis reIared to pinca! gland functions? IIII} NeT/rOici 1992 Feb;62{3-4):21 5-225.
4l
McialOnin.
Mclaronin.
l'
45
Melalonin.
46
Melatonjn.
10
Reilcr R). The ageing pineal gland and ilS physiological consequcncs.
22
208
O"
MELATONIN
, Hcrhcrr V. MclalOnil1: Harm (rom a Pseudo-Cure-AII. NlIlrition
O\'clIlber/December 30(6);24).
To-
t"l)' 1995
'8
MclalOnin.
10v
L1.a.kso ML. PorkkaHe-iskanenI el al. Twenty-fo\Jrhour parrerns of pineal melatOnin and piluirary and
plasma prolacrin in male rar under 'nalural' and artificial lighting condilions. Neurorf/docrinolog;' 1988
ep;48(3):308313.
71
\0
70
lioll
YoUI'
Reiler RJ, Robinson J. Melatonin and Your Mind. In: Mdmonif/: YOllr
Bod)''s Ntl/ul'f1l Wolldel' Drug. New York, !'-TY: Bal1lalll Books. 1995 p. 129.
\!
van Vuuren RJ. du Plessi DJ. Theron JJ. Melawnin in human semen.
SAftMrd} 1988 Mar 19:73(6):375376.
SI Erlich SS. APU7.20 ML. The pincal l;land: all:tlOmy, physiology. ;md
diui .1 ignificance. } Nrurosurg 1985 Sep;63(3):32 134 1.
\j Erlich SS. ApU7J.O ,"IL. The pineal gl:rnd: an:uomy. ph)'siology. and
dinid sil;nillcance. } NrurflslI1g 1985 ep;63C31:321-341.
\S
CJmIT/},
i~
Rao ML. MullerOerlinghauseo B. CI al. The inl1uence of phororhcrap)' 011 serolOl1in and meLllonin in nonseasonal dcpression. Plllll'lIIacopi)'r!Jiatry 1990
Ma)';23(3): 155-158.
76
7S
7'J
80
;9
ilO
61 Erlieh S5. Apu7.7.0 ML. The pineal gland: an"rolll}'. physiology, and
clinical significa.occ. } Nmroiurg 1985 Sep;63(3):321-341.
(.1
,"fIlatonin: Your &tlyi N/I/JImlWourlr1' Dl'IIg. New York, NY: 13<Ullam Books,
1995 p. 4.
\3oncbrenko LA , Anisimo\' VN. Age-reblecl lura terisri of d\e effeels of epirhalamin on seralOnin mClaboli m in the- pineal gland of ralS.
Biull EksJ> Biol M"d 1992 Feb; 113(2): 194-195.
6.1
Golei rl'in R. Arginine-vasotOcin (Avn-a pineal hormone in mammals. Rom) Elldocl'ino/ 1992;30(1-2):21-44.
t\.I
Erlieh SS, Apuzw IvIL The pint"al gbnd: allalOt1ly. phy iology. and
clinical significancc. } NClIrosurg 1985 Sep;63(3):321-341.
6;
Hanori A, Migitab H. er al. Idmlificalion of melaronin il1 pbllls and ilS dTccts on plasma mdatonin levels ;lI1d bincling 10 melalonin receptor in vcncbr'llc- .
Bioclmn lvlol Biollm 1995 Mar;35(3):627 -634.
82
8,' Yaga K. Reiler Rj. Riehardson BA. TrYPlOph;lIlloading incr . e c1aylime semm mcl"ronin levels in inract
and pin<'alcclOmi-LCd ralS. Lift Sci 1993;52(14): 12311238.
The Food Processor for \'\?indows: NlIlrilion Anal~'sis
& Fimess Software [computer program]. ESHA
s<:arch. alcm. Orcgon.
Reiler RJ. The ageing pinea.! gbnd and ilS physiological conscquences.
1995 p. 17-18.
68
81
Hatlori A. Migilab H. er al. Idemijlcalion of melaIOnin in p13111S and ilS effecLS on plasma melaronin lev
d and binding tu melalOnin receplors in verrebralcs.
Bioclmn MoI Biollm 1995 Mar;35(3):627-634.
84
Re.
209
PROOF POSITIVE
8i
Monon DJ. R.eiter RJ. [nvolvemenr of caJcium in pneal g1and lunceion. ProcSocb:pBiolMed 1991 Sep;197(4):378-83
Meycr AC , Nicuwenhuis JJ , er al. Dihydropyridine ealcium amagonists depress the amplitude of the plasma melatonin cycle in baboons. Lift
Sci 1986 Oce 27;39(17):1563-1569.
88
89
99 Erlich SS. Apuw> ML Thc pineal gland: anatomy. phy iology. and
clinicaJ significance. J NeuTOSUrg 1985 Scp;63(3):321-34 1.
90
uwilskaJB, NowakJZ. Calcium chmnd dru~ afrece nocturna! serotonin N-aceryleramferasc (NA'D aaiviry in rat pineal gJand. J Nn.ral TranJm
Gm Sm 84(3): 171-182.
Reiter RJ. The ageing pinea! gland aud its physiological conscquenccs.
1992 Mar;}4(3);169-175.
Bio~JSlJjJ
91
Slokkan KA, Reiter RJ, CI al. Food reslficlion retards aging ofthe pinea!
gland. Broin &s 1991 Apr 5;545(1-2):66-72.
'Yl
'02 Mclncyre IM. Burrows GD. Norman TR. Suppression of plasma OlC
latonin bya single dose of che berlwdiazcpinc a1prazolam in humans. Bio/
PsychiJlIry 1988 May;24(1): 108-112.
9.'
Wilamowska A, Pawlikowski M, et al. Food restrictian enhances mei atonin cfrca:s on the piluiwy-gonadal axis in femalc rats. J Pineal R~s 1992
Aug; 13(1):1-5.
10) ChiJds PA. Rodin ,el al. Effcct of fluollctinc on mdaronin in paliems
Wilh seasonal afTcctivc disorder 'Ind malched conrroLs. BTJ PsyclJit1try 1995
Feb; 166(2): 196-198.
9S
97 Toweou Y. Fl."Vre---Moncange M. et al. Agc- and sex-associated modifieation of plasma mclaronin ooncenrrations in man. Rdalionship to pachol-
210
me
CHAPTERTEN
ANIMAL
IS
SES
ANDHUMAN
HEALTH RISK
n Wednesday, M:~rch 20, 1996,
"Mad Cow Disease" grabbed
headlines worldwide. The shock
waves were generated by a group
ofprestigious Brirish scienrists who rcve~ed
that ilie (araI caule disease was likely being
rransmtted ro humans. 1 The news broughr
the Brirish mear indusrry to a virrual srandstill. English folk avoided rhe mear markecs. The European Union and a casGlde
of orher countries banned Br;rish beef.
When rhe dust had senled, beefimportS had
been banned by 23 nations.
Since 1986, auropsies of Bririsb canle
dying wirh mad cow disease reveaJed a nervous system infecrion (hat are tiny holes in
rhe brain. When viewed under a microscope, rhe brain acrually looked like a
sponge. This sponge-like appearance gave
rise ro rhe disease's scienrwc name: Bovine
Spongiform Encephalopaehy Ot "BSE."
This cumbersome nalJJe could lirerally be
translated: cows' (bovine) sponge-like
(spongiform) brain disease (encephalopaehy).
The lay (erm, "mad cow disease," in addition ro being much casier ro pronounce
and remember, also conveys rhe fact thar
iJlfeceed cows often develop menta! deeerioration and behavioral abnoemaliees.
"Formerly" docile animals become irritable,
C~ESOF~COWD~E~E
Figure 1
211
PROOF POSITlVE
Cattle
Mink
Oomestic Cat
Ostrich
Sheep'
Muie Oeer
Cbeetah
Monl{cy
Pig
Puma
--
Mice
Goats
Elk
Ocelot
Gemsbok
Arabian Oryx
Nyala
Greater Kudu
Eland
Scimnar Horned Oryx
Figure 2
other. These diseascs are eechnically C<ll1ed
"rransmissible spongiform encephalopaehics." Mally British consumers had apparendy comfoned themselves for years with ilie
thought [har it was unlikely for BSE to spread
from cows ro humans. However, evcn before
M;uch, 1996, {here were serious concerns
about human risk, because transmissible cncephalopaehies were known ro affect many
other animals besides cattle. Mice, sheep,
goars, mOllkeys, pigs, mink, and orher cactle
DESTRUCTWE POWER
OFPRIONS
Prions are infectious substances found iUr
animal products used for animal feed.
They cause several types of transmissible
spoog;iform cncephalopathy diseases in
humans and anima,ls.
These diseases are fatal, with
Figure 3
212
DO
known cure.
have ali eome down wirh a spongiform encepbalopathy when givcn mear from calde
rhar were known ro have [he disease.
Roughly 20 animal speeics have been documenred to corne down wirh diseases resembling BSE. They are lisred in Figure 2:l
Furrhermorc, caule rhemselvc' likely
conrracted rhe disease from a differenc species. The epidemie in Brirish cows has been
rraeed ro a similar sheep spongiform eneephaloparhy ealled scrapie. 5 This sheep
disease gers its name from rhe facr rhar afflicred sheep can become menrally deranged
and are Imown ro lirerally scrape the wool
off rbeil' own bide.
Before concerns abollr mad cow disease
surfaced, r was eommon for British eanle
ro receivc protein supplemenrs in the form
of mear and bone meal rrom orher animals
such as sheep.6 Evidence suggesrs rhar the
practice of feeding mese reproeessed sheep
careasses (which included their brains) ro
canle allowed rhe cow populatiol) ta acquire
BSE. Before ehe full cxrenr of the problem
was rccognized, disease tr:Ulsmission was
furrher amplified when rhe carcasscs ofBSEinfecred cows were also used in the process
of making animal feed. 7 ,8 Thus, healehy
cows were nor only fed infectcd tissues of
sheep but also of other cows.
CEUUlACTEBlSl1CS
OFPBlO S
Figure 4
New Guinea
Figure 5
213
PROOF POSITlVE
BRITONS DIED OF
CREUTZFELDT-JAKOB DISEASE
10 youog Britaios died of variant CJD.
Average age at death was 28.
The disease Iiogered for up to 23 months.
Several British dairy farmers have also
died ofCJD.
..........
Figure 6
children who engaged in rhese cannibalistic pracrices seemed ro develop rhe illness
sooner rhan rheir older siblings or peers who
also cOJlsumed infecred brains. 18
Orher examples of human-tO-human
tral1smission of these devasraring illnesses
exist. Before synrheric human growrh hormone was available, indivieluals who were
deflcicnr in d)is important compound often received ir from piruirary gland removed from hllman cadavers. There are
repom of CJD being transmirred by rhis
proce s. Orher body producrs from human
cadavers have also been linked ro CJD transmi. sion. These include eye (cornea!) risslle
and dura marer (a narural brain covering
214
lIsed during some brain surgeries}.19 Medical devices have transmiued CJD. induding conraminared e1ecrrodes rhar are llsed
to measure brain waves in a special EEG
resr. 20
Oue fascinaring scudy emphasized rhe
tenaciry of rhese disease-bearing prions,2l
Elecrrodes were used to probe rhe brain of
a dememed pariem who rurned om ro have
CJD. The disease was inadverrenrly transmined ro rwo orher pariellts when rhe same
e1ecrrodes were used on rhem. Following
rheir lasr lIse in humans, over rwo }'ears
passed. During thar rime rhe dectrodes were
c1eaned rhree times anei rcpearedly sterilized
wirh ethanol and formaldehyde vapor. N:
rer rhis long interval, the elecrrodes were
reimplanred in a chimpallzee's brain.
Within 18 mOllths rhe chimp haei come
down with CJD. The aurhors concluded:
'This finding serves ro re-emphasize rhe
potemjal danger posed by reuse of instrumcnts colltaminated wirh rhe agenrs of
spollgiform encephalopathies, even aher
scrupulous atremprs to c1ean them."
PROGRESSION OF SYMPTOMS
OF CJD IN U.S. CASES
Mild early symptoms, such as changes in
ea-ting and sleeping habits
Difficulties in concentrating, slowness
of thinking, and memory loss
Bebavlioral changes, vision loss,
incoordination, incontinence
Muscle spasms and rigidity, and seirzures
Inability to eat, dress oneself, and use toilet
facilities, folJowed by death
Figure 7
INFECTED HUMANS AN
CATfLE HAVE BEEN FOUND
Domestic Prioninfected Coule
Prion-infected
HllnrOllS
Eogland
Britain
._------=(relaod
France
France
Italy
Portugal
Switzerland
Germany
Italy
Denmark
Canada
Falkland Islands
Omao
Figure 8
215
PROOF POSITIVE
cases were reporced in France and three in
h.aly.32 A]though the United Stares Oepartment of Agriculture has not found BSE in
U.S. catde, (here are questions as [O wherher
it may be present in our country. We wiU
turn our attencion [O rhis issue larer in rhe
chaprer.
216
To comain r!le disease, some have suggested rh;a we simply round up and slaughter ali animals infecred with prioos. This
may sound like a way ro prevent human
exposure. Unfortunately, i( is nor a viable
option. There is currently no practical way
[O determine whether a cow or mher animal has a prion infecrion umil it enters the
final stages of the disease. A long incubation
period is typical; animals have the infection
but have not yet shown any symptoms.
Most infectious illnesses-wherher rhey
are in humans or animals-have short incubation periods that range from a few days
to a few weeks. Such diseases include
measles, the common cald, and mosr intestinal infections. There are orher human
diseases, however, wirh long incubarion periods; one example is AlOS. As maoy as
ten or more years can elapse berween the
time of infecrion wim HfV and the development of AIDS. Oiseases wim long incubarion periods are especially worrisome because a person or animal can have the disease and transmit the infecrious agent wirhout ever showing any evidence ofhaving tlle
illness. This has heen one of the worrisome
features of AlOS. Thousands of healthyJooking HIV-infected individuals have
passed the disease to others before they ever
developed signs or symptoms of AlDS.
This same concern surfaces with BSE.
Among catlle, the incubation period for this
illness (time berween infeccion with the disease-bearing agent and actual developmenc
of symproms) raoges from rwo ro eight
years. 33 When humans come down with a
spongiform encephalopathy, they may never
have eaten meat from a cow ehat WtlS known
to have BSE. However, it is collceivable that
rhey are meat from BSE-infecred eatrle mat
were in rhe incubacion period and had not
yet manijested the disetJse. We have aJready
DIFFICULTIES IN DETECTING
PRION DISEASES
Some may have a long incubation period.
An after-the-fact autopsy may reveal the
Figure 9
rhis wouJd rranslate into 40,000 cases CLLrrendy and 100,000 by rhe middle of rhe
nexr century.
So far, we have only been raJlcing abour
dear-cur auropsy cases of CJD. There are
concerns thar not aH prion-relared conditions can be easily diagnosed even if an auropsy is done. For example, a recenr medicaJ repon observed rhar in some cases, rhe
disrincrion berween AJzheimer's and CJO
is "gray."43 Anorber eepon conunented 011
rhe brain changes in a 32-year-old man who
died with a demenria. The aurbors concluded: "This pacient had features ofboth
Creurzfeldr-Jakob disease and Alzheimer's
disease, providing additional sllppon forthe
e.xisrence of an overlap berween rhese disorders. "44
The human prion-relared disease called
Gersrmann-Straussler syndrome provides
addirional human evidence that these rransmissible encephaloparhies may strike and
nor leave rheir c1assic foorprinrs. An indjvidual who was demonstrated ro have this
prion-rdated condition did not show ilie
sponge-like brain changes under the microscope. 45 The researchers concluded rhat
spongiform encephalopathy in humans
"cannor always be excluded on neuroparhologic grounds in an individual dying of a
demenring condirion, and rhe truc prevalence of rhese diseases is likely ro be underesrimared." In other words, among people
217
PRoa F POSITIVE
PARALLELS BETWEEN
PRIO -RELATED DISEASES
AND ALZHEIMER'S
Both are diseases of the brain.
The symptoms are similar.
They are always fatal.
There is
DO
Figure 1 T
218
or
219
PROOF POSITIVE
220
Brirain ro get fim hand experience in disease recognirionY; The USDA admits ro
whar may have been an oversighr up ro rhis
poil1l: as mosr BSE surveillance in rhe U.S.
is bascd on che presumption rhat clinica.!
signs and neuroparhology would be rhe
same as rhac seen in Great Britain.
There is growing evidence rhat t!le
USDA surveillance methods may be misguided. The research suggests that BSE may
cause other rypes ofillness bcsides rhe "mael
cow" syndrome afllicting Brirish cows.
Some of chis research comes from USOA
researchers themselves. Or. Cuuip anei colleagues made some remarkable observations
when they infected American canle wirh
scrapie from American sheep. They were
able ro transmit the disease by injeeting a
suspension of scrapie-infected sheep brain
tissue into rhe brains of ca.lves. The ca.lves
clid develop BSE but it was very differenr
from that seen in England. The animals
did not show the t)'pica! "mad cow" signs
dur cactle elisplay in Brirain. There was no
aggressiveness, increased excitabiliry, or accenruation ofsensory reaccions that are rypical in the British varianr. Furrhermore,
when dle brains of dle affccted carde were
srudied microscopically, they did nor show
the lIsual spongiform changes. The diagnosis could be made with certainry only by
virrue of special tesrs that demonsrrated
prions jn their brains. The authors conc1uded thar "undiagnosed scrapie could contribure to the 'downer-cow' syndrome and
could be responsible for some ollrbreaks of
transmissible mink encepha.lopathy... "57
There is other indirect evidence that suppom rhe possibiliry rhat BSE has infected
American cattle but looks different from che
British varianr. Smdies in other animal species have now demollsrrared tllar differem
strains of prions do exist. For examplc, a
British researcher found rhat when he injected rhe prions from an infected group of
goats illto mice, those mice developed an
encephaJopathy (brain disease) characrerized
by drowsiness. The prions from a difTerenr
group of infected goats a1so causcd brain
disease wheu injeered inco mice; however,
insread ofbecoming lerhargic, the diseased
mice turned hyperactive!58 The message was
cIear: there were apparently ar least rwo cliffereIU strail1s of prion-related illness in goats.
Alrhough rhe disease looked the same in ilie
goats, when it was transmitted ro another
species (in this case the mice) they wOllld
develop one of rwo very differenr diseases.
SlIch research has mised an important
question. If a prion disease in goats could
give rise to djffercm-appearing diseases in
mice, cOllld sheep scrapie resulr in more
than one type of co,... disease? As we have
atready seen, rhe answer seems ro be yes.
One strain or rype of BSE may sllrface in
rhe U.S. as a cause of "downer cow" discase. Another BSE strain is preseJl( as mad
cow disease in England.
221
PROOF POSlTlVE
or cars may aJso increase rhe risk in cereain
geographic areas.
from rhe Wesrern World's rwo leading killers, cancer and heart disease, rises wirh increasu\g consllmprion of animal producrs.
222
roD Iare? The answer is clearly no. Ir is probable rhar many peoplc have nor yer becn
expo ed ro rJ1e prions that causc (he rransmissible encephalopadues. These individllals could mainrain rheir low risk of cver
colning dowll wirh prion-relared diseases by
compleeely avoiding animal prodUClS.
Some may not feei [har (hey are rcady
tO adopr a vegetarian dier. Orhers feel rhere
is no reason ro do so bccause the)' have likely
been exposed by rhis rime ro r!le infecrious
ptions. Even for mese individuals rhere is
good news. In rhe case of rhe transmissible
spongiform ellcephaJopathics, rhe evidence
suggesrs [har rhe total amOlll1C of prion exposure affecrs rhe incubarion period of [he
disease. 67 Specifically, in animal resrs, rhe
more prions rhe crearure is exposed to, rhe
sooner it wiU rend ro develop the disease.
Of course, 110 such srudy could erJlically be
cal grocery srore, or even ilieir own refrigeraror. Some of rhese bacreria and viruses
cause illnesses rhar are well understooel by
public healrh professionals as posing a rhrear
ro hurnan healm. The links benveen orher
germs and hllman risks are more specularive. However, almosr ali of rhese diseases
are largely linked ro animal prodllcrs.
Infeerous illnesses have again beeome a
bigh prioriry in me public health arena. Of
Figure 14
223
PROOF POSITfVE
Lowly E. Coli
E. Coli is onc of thc mosr common bacreria known ro man. AU of us have lirerally
millions of rhese germs living in our incesrines. Unforrunarely, some rypes ofE. Coli
can be dangerolls and evenlife rhrearening.
Two such dangerous variecies are rechnicaHy
referred ro serorypes 0157:H7 and
0104:H21. Borh of rhcse c.1n causc severe
intestinal sympwms includ ing bloody di-
DANGEROUS E. COLI
BACTERIA DISEASES
Several E. Coli types are known, including
serotypes 0157:H7 and 0104:H21.
They cause severe bloody diarrhea.
They cause Hemolytic Uremie Syndrome
in children (kidney failure and destruction
of red blood celIs), which can tead to deatb.
The bacteria can be found in beef, milk (raw
and pasteurized), sausage, apple cider,
and venison.
Figura 15
DISEASE-CAUSING
E. COLI IN U.S.A.
TOTAL NUMBER OF REPORTED CASES IN 1995 - 2,296
"I~O.
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Listeriosis
Listeria monoeycogenes is a bacteria that
can also cause life-threarening disease. The
sympeoms of the disease are similar ro rhe
flu. Although we are making progress in
decreasing the number of Listeria cases, it
sriH causes hundreds of needless deaths each
year in ilie United States alone. A 1995
repore in rhe }ournal ofthe American Medical Association indicated ehat about 1100
Americans each year are aftlicted with Lisreria infection. About 250 of these die of
che disease. 86 An earlier Cemer for Oisease
Control evaluation of this germ showed a
similarly sobering death rate. 8 ? In boeh reporrs, over 20 percem of those who developed infeelion ulcimately died from it. Although Lisceria poses particular tisk for
pregnant women and newboms, only onerhird of ilie recenc cases occurred in such
categories. Ocher individuals ac high risk
for chis infectioh are the elderly and chose
with weakened immune syscems from condicions like cancer, diabetes, Of AIOS.
Food categories associared with me highest risk are soft cheeses and undercooked
chicken. 88 Other items idemified as carrying risk were foods from store deli councers
and "non-reheated hot dogs." The link of
Listeria cases with hot dogs and chicken is
srated in. Figure 17. 89
Campylobacter
Campylobacter is thc leading eause of
bacrerial food poisooing in the U.S., a1rhough it does not rend tO make the headlines. Each year over ewo million Americans are nfecced with this organism and
develop symptoms such as abdominal pain.
fever, nausea, and vomiting. In up to 20
percenc of cases, ilie disease can be prolonged alld severe. Each year as many as
200 dearhs in our councry are traced to
Campylobacter. 9o Campylobaccer infecrion
figure 17
225
PROOF POSITIVE
foods involved in Campy-Iobaeter disease
ourbreaks include beer, cake icing.. raw milk,
anei eggs. 9 )
Salmonella
226
Among baereria causing signifieam diarrheal illnesses in rhe United Srares, Salmonella is second only ta Campylobactcr,
causing an estimated rwo miHion illnesses
annually.9G There are over 2000 different
varieries of SalmoneHa (referred ro as serorypes).
One of the mosr common serotypes of
SalmoneHa is callcd Salmonella enteriridis.
Each year this serotype causes mally Outbreaks where many people are infected from
a common source. An annual average of
55 such ourbreaks is reportedro the Centers
for Disease Control-a figure thar undoubtedly uoderesrimates significamly tile Illlmber ofoccurrences. A recem well-publicized
outbreak indjeated thac only three our of
every 1000 cases are ever reporteei to public
healrh aurhoriries. 97
Most vicrims develop an uncomplicated
intesrinal infecr.ion with diarrhea, fever, and
chills, but over 10 percenr of pariems require hospir.alizacion. Roughly chree Out of
every 100 who are hospiralized dje. 98 Severe ar life-chreatening complicarions from
infeccion with the Salmonella family of
germs include: infection around the brain
(meningiris), blood infeetions (sepsis), and
chronic anhriris, wirh death resulting in
some cases. 99 Again, inf.1.l1ts, rhe e1derly, and
rhose wirh immune sysrem problems run
rhe highesr risk for severe ilisease.
Salmonella appears ro freely cause largescale ourbreaks. Oile of the most strilcing
single source ourbreaks callsed ne:.lfly
200,000 human infeetiolls. The whole epidemie was traced back ro pasreurized milk
produced ar a single dairy plant. 10o Anorher
large outbreak r.har srruek over 200,000 individuals was traced ca infeeted commercial iee cream. 101 The latter case highlighred
rhe power of relacively few Salmonella organisms ro cause seriolls disease. In spir.e of
the thousands of people infeeted, public
health researchers found rhar even rhe most
contaminared ice cream specimens had onl)'
six Salmone1la baeteria per half"cllp serving
SALMONELLA DISEASES
SalmoneUa causes two miUion iUnesses annually.
There are many large outbreaks, witb up
to 200,000 peoplle linfected at a time'.
Symptoms are diarrhea, pain, and dehydration.
The infection may lead to meningitis, sepsis, and
chronic arthritis.
Tbe bacteria has been found in raw milk,
pasteurized milk, eg,gs, chocolate, ice cream
(commercial and homem'ade), beef, sausage,
OI
I_......;~
Figure 18
surgery. This disease up to now has had no
koown cause and has bewildered medical
seiemists for years. 1 clinencly treat many
Crohn's parienrs and alcllOugh I have had
suecess in colltrolling the condiron in mosr
patienes, rhe disease remains a lifelong one
wirh no cure. Researchers now have nored
a link tha( ac leasc some cases of Crohn's
may be caused by nfeetion with a germ
c.a.lled mycobacrerium pararuberculosis. IlO,
III This organism is exuemely common in
animals Iike sheep and canle. The bacrcria
eause a chronic inrestinal disease called
Johne's disease (hat affecrs approximate1y 25
perccm of U .S. dairy caule. 112 One of the
mosc frighcening aspecrs of this disease is
that healrhy-appearing cows can be infecred
and transmit the germ in dleir milk. In one
study of a heavily infected Ohio herd, over
one in four healthy-appearing cows had the
germ in meir srools and onc in 12 had the
germ in cheir milk. l13 These are parriclIlarly cbilling statistics when you reaJize thar
che germ can survive common paseeurization methods. 114
Leukemia/rom Cows?
Mally people rhink (har cancer is only
an adult discase. Norhing could be {urrher
fronl rhe umh. Cancer is che second leading cause of death among U.S. children. ll5
Only aeeidencs daim more young lives.
227
PROOF POSITlVE
CANCER IN CHlLDREN
Cancer is the number 2 cause of
deatb among children (accidents
are the number j cause).
Leukemia is the le'ading
cause of childhood
cancer dea'ths.
Figure 19
Iymphosarcoma.
Most BLV-infected cows
release infectious
viruses or infeded
Iymphocytes in
their milk.
Figure 20
Figure 21
228
us.
SWITZERLAND'S PROTECTION
AGAlNSTBIV
Switzerland eliminates their cattle that have
the BIV virus.
They allow RO imported caUle 0r beel
infected by BIV.
The U.S. caD no longer export beef to
Switzerland because we have
DO eradication program
set up for BIV.
Figure 22
Swirzerland has also been concerned
abouc r!le similarities between BIV and HIV
Until long-rerm studies darify {he issues,
they do nor want [O expose their cirizens ro
chese infectioLls agents found in cattle ar
rheir milk.
229
PROOF POSITIVE
foods are red mear, dairy prodUCIS, fowl,
eggs, and seafood, according ro che Cemer
for Disease Control's reporrs on infectious
illncsses from foods. A significam decrease
in these serious diseases would occur if a
vegerarian cliel were more widely adopted.
A summary lisr of the aforememioned
diseases of aniOla1s rhar are a dueat ro rhe
healrh ofhumans is shown in Figure 23.
LIST OF AFOREMENTIONED
ANIMAL DISEASES THAT
THREATEN HUMAN DEALTU
BSE and other
prion diseases
Cancer
Clostridium
perfringens
Campylobacter
Yersinia
Figure 23
ers, vererinarians, and mear handJers have signil1candy increase<! rares of a number of seriOUS diseases, as (isred in Figure 24. 1 2
Ahhough faemers have exposure 10 peslieides <md chemicals, many of rhe research artides foeus on the possibiliry of exposure [Q
c1l1cer-inducing viruses as being a fu.cror.I~J
Ofren dle selrings in which animals are
raised are so unhealthhl( rhar humans working in rhose siruarions are more susceprible
ro illness. Specific caregories of liveSlOck
workers are also exposed 10 unique risks. For
example, beeause pigs aee usually raised in
enclosed "facwry houses," hog farmers may
develop a variery of respirarory ailmenls
from (heir work in rhese closed buildil1gS.
Srudies show rhar nearly half of rhose working in such enclosed buildings (pig or
chicken) complain of bronchiris asrhmalike conditions, inllamed sillllses, or flu-like
illnesses. 134 . \35 This has becn amibmed ro
brearhing duse and gasses from pig feces and
uri ne. Confined employees in poulrry farms
have similar respirarory problems. 136
Perhaps (he area ofgreaecse occllpariona!
concern reiares ro rhose who work in slaughrerhouses and mear packing planrs. A rccem study looked ae some 10,000 of such
individuals over a period of nine years. 137
The resulrs revealed an exeess risk ofali cancers combined. A number of pecific caneers were also increased. These induded:
cancer of rhe lung, C1.ncer of ule mourh and
rhroat (bueeal caviry and pharyn..x), aud GUIcers of rhe esophagus (rhe swallowing rube),
colon, bladder, kidncy, and bone. The inereases in risk were oflen impressivc.
Hodgkin's disease dearhs were increased sixfold, morraliry from orher Iymphomas was
rripled, and leLlkemia dearhs were more (han
doubled. The invesligarors raised rhe quesuon as ro wherher such increases cOtlld be
relared ro exposure to BLV alld ocher callcer-inducing viruses. Their research leaves
us wirh serious concems abour (he possibiliry of oceuparional risk ro stlch workers.
stomach cancer
prostate cancer
Paget's disease
Figure 24
230
scombroid
bantavirus
roundworm
bruceUosis
plague (thc agent causing
bubooic plague)
pork tapeworm (tacnia solium)
bec! tapeworm (taenla saginata)
antbrax
dguatera poisooing
ring worm
giardia Jamblia
tularemia
eryptosporidiosis
Figure 25
231
PROOF POSITIVE
Gibbs CJ Jr. Ashc.r DM. er al. TransrnissiOIl ofCrcun:fcldt-Jakob disl':lSC
by e1eclroelcs conl3minated during ncurosurgery.} Nrurol
Nml'OJllrg Ps)'cbil/lry 1994 Jun;57(6):757-7511.
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li
, Thc Briti.h The Spongiform EncephaJoparhy Advisory eAl1lmince. Reporr ro ParliatllCIH on March 22, 1996 (prinred reporl downJoaded from
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10 a chimpanu,e
} World Hcahh Org31liz:uion Press Release (WHO/28). Inrernational Experrs Proposc ]Vle-asures To limit Sprc"d Of BSE And Reduce Possible
Human Risks From Disease; 3 Apri! 1996. (prilllcd reporl downJoaded
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!'rall K. Bo~inr Spongiftnll En<'lfp1J%plllb), Updlltr. AnimaJ and Pbnr
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" Brown
10
sre:lI11
21 Will RG. (Nalional CreutZfcldl-Jakob DisC'J5e Survc:-illa.nee Unit. Wcsrern Genera.! Hospital). Lener 10 Brili. h neurologim on I\""rch 2 1. 1996:
Reporr
10
ColJins, Colorado. p. 4.
World Hca.lth OrganizatioJ) consulmion on public heallb issues reblCtI
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of CrtU1"l.feldl-Jakob discase. MM\'(fR MOl'b Momll \'(fk(y Rep 1996 Apr
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26
""W
27
28
30 Pran
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Plllsiner SB. The prion diseascs. Sci Am 1995 Jan;272( I ):48-5 1. 54-
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14 Tallbes G.
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10
" Creun:fcld 1-Jakob disease in pacients who re eived a cad."cric dura maler
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UJ Crcul'l.feldl-Jakob ,lisea"" in paliclllS who rcceivcd a cadavericdura Inarer
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10
39
~o
11
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44
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67
(,g
69
1.
49
'0 US Depr, Of Heahh and Hum:tn Service,. MlI1l11gillg Enr~l' HIV [lIftCli()n Quick Refl7l'lIu Cuid, ftr C!inicii1lls: Nllmbt'r 7. AHCPR f'ublic4tion
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51
\1
1)
,4
70
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laig WJ. Arc You Safe al r.lle Plale. In: NUlrilion jur tlJi~ Nille/ilS. Eau
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0157:H7 i,,(eClion in the Unired Sralcs, The changing cpidc.mjology of
foodoorne djsease. )AMA 1993 May 5;269(17):2264-2266.
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Collins, Colorado. P. S-1.
76
n Olllbreak of aCUle gasUDemcritis altributable ro Escherichi;, Coli serolypc OI04:H21-l-Iekna. Monrana. 1994. MM1\YR Morb Mori/zi \l1k~y
R,p 1995 JIII 14;44(27):501-503.
COllltlluniry olllbreak of hemolytic uremie syndrome atlriburable ta
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7R
79
8.
57.
(UK): BSE Enjurumelll Bullelin [SSIl' 8: BSEJlf1lllS rl'f'0rt 10 Mfll'cb /7. 1997-
~I
'8
59
Rlascr MJ. Haw safc is our food? Lcssoos from an Olllbre'lk ofsalmonellosi, N El/gl) Med 1996 Ma)' 16;334(20):1324-1325.
80
OUlbrc.1k of Escherid,ia Coli 0157:H7 infc tion-Gcorgia and 1.'11nessec. Jlll)t" 1995. MMWR Morb MorlnL Wkly R,p 1996 Mar
29;45(12):249-251.
81
233
PROOF POSITIVE
81
OUlbrcak o( Eschcrichi~ Coli O 157:H7 in(eetion-Georgia and Tennessee, June 1995. MM'fX/R Morb Morflll Wkly Rep 1996 Mar
29:45(12):249-251.
10J Salmollella el1lerilidis illfection. (pamphlee) Celllers for Disease Control/NaliOllal Cenlcr for 111(" tiOlIS Diseases; US Dept oEHHS; Novembce
1992-
Oucbreotk of E.schericllia Coli 01 57:H7 in(cclion-Georgia and Tennessee, June 1995. Jv/MWR Morb Mortlll Wkly Rrp 1996 Mar
29;45(12):249-251.
fl.I
li6
lJ7
106
110 Cho SN. Brcnn;lI1 PJ, el al. Mycob:lc[Crial aeliology ofCrohn's disease:
serologic study using commOl! mycobaclerial anligcllS :Ind :1 specics-specific glyColipid allligen from MycobaCleriuDl paraluberculosis. Gllt 1986
Nov;27(11):1353-1356.
?O Cra.ig WJ. Ne You Safe al lhe PhHe. In: NlItritioll for tlle Ni!'letics. Eau
CI.airc, MI: Goldcn Han'est 13ooks, 1992 p. 267-279.
Rccs JH, Soudain SE. ce aL Campylobacler jejuni infection and GuillainBarrc syndrome. N EnglJ Med 1995 Nov 23:3.'3(21):1374-1379.
Sq
?'
,J Rees JH. Soud.un SE. ce al. Gmpylobaclcr jejuoj infcaion and GuillainBarre syndromc. N ElIgiJ Med 1995 Nov 23;333(21):1374-1379.
111
II
113 Streelcr RN, Hollsis GE CI al. Isolation ofMycobaClerilllll paralubclclliosis from coJoserum and milk of subclinically infected cows. Am J ~t
Rn 1995 Oel;56(1 O): 1322-1324.
114 Granl IR, BaII HJ, CI al .. Ina rivation of Mycobaelerium paralllbercu.
losis in cowi milk ac pasecuIizauoll lempcr.uurcs. Appi Erwiron Mi(l"()biol
1996 Feb;62(2):63 1-636.
1991 p.91-92.
Craig WJ. Arc YOtl Safe ac Ihe Plale. In: NU/ritioll for tiu Nillrti/!.J.
EallClaire, MI: Goltlcn Harvesl Books. 1992 p. 267-279.
11(, Leukcmia Socicey ofAmeriC:l. j'(JCfJ Abolit Lfllkmli'l, Lym;hollllL, Multiple Myelomll. lllUl Hodgkin's Dimur. New York, NY; 1995 p. 4.
OUlhreak of SalmoneUa emerilidi associared \Virh nationali" diStribuced ict cream products-Minnesoea, SOUdl Dakola, and Wiscon~in, 1994.
MMWR Morb Mortltl \YIkry Rep 1994 OCI 14:43(40):740-741.
?oi
Jacobson MF, LefTerts LY, Garland AW Mear, I)ouhry. :Ind Egg. In:
Soft Food: Eating Wiul)' i"" Risky World. Venice. CA: LiviJlg PlancI Press,
'5
96
'7
Outbrcak of Salmonclla enlcrilidis ;Issocialed wilh n:uionally diStribute<! icc:crc'un producls-Minnesor:l. SOlllh DakOla, 'Ind Wisconsn, 1994.
MMWR Morb Mortlll \i7kry Rep 1994 Oct 14'43(40):740-741.
?!
');) OUlbre:tk o( Salmonella cl1Icrilidis :Issoeiaeed wid, Il:lliollaliy di tribured ;cc cream producIS-MinJleSOl:l, Soulh Dakora. and Wisconsin, 1994.
MMWR MorbMortAl Wk/y Rep 1994 OCI 14;43(40):740-741.
OUlbrcak of SaJmoneUa elllcrilidis associaecd \Vilh n:leionally dislribulc:d ice cream producls--Minncsora, Sourh Dakola, and Wisconsin, 1994.
MMWR Morb Mor/IIi Wkry &p 1994 OCt 14;43(40):740-741.
100
234
Il,
Il.!
118
136 Pederscn B, (versen M, CI al. PiS farmers havc signs of bronchia! inOammarion and ;ncreased numbers oflymphocYlcs and nClIlrophiJs in BAL
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I 8
Van Oer Maalen MJ. Whelslone CA. Sludics of C.1lde NalUrally and
Expnim(:mally Infect d Wilh Bovine lenli\irus. Imrnllnobiology of Vi rai
Infeclions. Proc. 3'" Congress Europ. Soc. Ver. Vi ro!. 1995. (~ 353-357.
1)9 \'<o'hile EG. C{ll/web on Din 1I11d Foods. HagerstOwn. MO: Reviewand
Herald Publishing Associarion. 1976 p. 357. (iltl1C5 supplicd)
130 Van Oer Maarcn M]. Upd:ue of Bovine Leukosis Viru and BO\'ine
Immunoddieiency Virus. TNAVC 1993 Procecding.. Pagcs 614-615.
1 o WhilC EG. COl/web 011 Diet II/Id Foods. Hagersrowo, MD: Reviewand
Herald Publishing J\SSoci:lljon, 1976 p. 349.
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Herald Publishing Associalion, 1976 p. 460.
119
14J
]ohnson ES. MOflalily among 1I0n while rnen in rhe meI{ induSlry. }
Oemp Med 1989 Mar 31 (3):270-272.
1.1.3
235
PROOF POSITIVE
236
CHAPTER ELEVEN
ILK:
Priend or Poe?
r was an unuslial conflicL The amagooises represemed ewo grollps ehar lISUaJly ery ro work rogerher. an oile side
were members of rhe rnedical research
commullicy, and on rhe orher was a major
player in American big busilless. Whar exacuy was going on? Scienrific comrnuniry
mernbers rhrough their research publicadons were, in effecr, eaking 10 rask the forces
of ehe American Dairy Associarion. The
clear conrenrion of rheir medical research
W;IS rhar rhe Association was engaging in
misleading advertising by using the slogan
"Everybody needs milk." When ehe Federal
Trade Commissio.n looked inro rhe matter,
r11ey carne ro a surprising condusion: ehey
agreed solidl)' with rhe researchers and issued a "proposed complaim" citing ehar rhe
slogan Everybody needs milk" represenred
false, misleading, a.nd decepeive advertising. '
This FTC judgrnenr in 1974 called artcnrion (O a consistent srraregy of the dairy
indusrry: devise marketing slogans aod approaches rhae impress people with rhe
healrhfuJness and desirabiliry of milk producrs. Somc of these slogans, often accompanied by an attractive arhlere or a beaurifui person wirh a white rim ar their upper
lip, are summarizcd in Figure 1.1
Ir is one rhing lO try to awaken a desire
for a service or product-afeer aII, ehar is
237
PROOF POSITIVE
Agriculture's Food Guide Pyramid ar rhe
four food groups ofyesreryear, the implieation for decades has been that aU Americans do indeed need milk. Whar. (hen,
could have prompted the FTC ro object ro
the dairy indllsrry's saying rhar "everybody
needs milk"? The Ilmwer 10 the questionforms
thc basis JOI' this chtlpter. Immediately after
the 1974 deeision., the dairy indllstry
challged their slogan ro "Milk Has Some-
rhing for Everybody." Although 00 one ehallenged the aceuraey of thar slogan, the real
quesrion is: do you re.'llly wanc that "somedung"?
Some may feei iliar merely suggesting
rhar there may be problems associared with
milk and dairy producrs is almost un-Anlercan. This chapter is nor promoting a new
smear campaign. 1 am merely poinring out
that a litde-known FTC eomplaim against
the dairy indusrry over 20 years ago eloquently argues rhat every American should
become weB acquainred with rhe medical
faers regarding milk. Aft.er alI, good healdl
is nor based on following our preeolleeived
ideas or cuJr.ivated preferences-ir is based
on cooperaring wirh rhe laws ofhealrh rhar
govern us. Ir thus behooves every American
ro put senrimenrs aside and look seriously
ar why [he U.S. governmenr would reject
rhestatemcnt [hat "everybody needs milk."
We deserve ro be able ro make an intelligem decision regarding our personal use of
milk and milk products.
The mes..~age thar wiU emerge c1early in
this chaprer is rhat medical experrs have
known abolit health problems wirh milk for
decades, bur these eoneerns have nor reeeived much publiciry. We need ro recognize thar it is very difficult for preventive
medicine messages ta be heard c1early when
powerful commerciaJ inrerests are pmting
millions of dolJars behind promulgaring a
message of half-ulIrhs.
Cow's
Milk
84.7
Human
Milk
Death rate at 9 months, per 1000 infants
Figure 3
238
MILK
~urrhermore, fhe ADA holds a eonsiderable
amoum of political dom n Washington.
Some amibure rhis ro irs panerns of politica] SUppOT[ thar is secured by providing cleerion campaign funds ro as many as J 5 percenr of U.S. congressional represenrarives. 6
00
to baby.
239
PROOF POSITIVE
difficult. Thus, a child wiU tend ro absorb
more ca!ciulll from Mom's low phosphorus
milk rhan from phosphorus-rich cow's milk,
as explained in Figure 5. 18
Funhermore, high phosphorus imake
presents orher problelJls that human mjlk
also avoids. Some of these benefits may further explain why breast-fed infants fare ber-
FROMMILK
DnJy 25% of tbe calcium in cow's milk is
absorbed by tbe body.
Human milk, although cootainiog less than half
the calcium of cow's milk, is a beUer
source of calcium because of its
high absorption.
Kale, turnip greens, or sesame
seeds are beUer sources as weU
for tbe same reason.
Figure 5
crASE DEFICIENCY
HEALTHY ADULTS
Bantus
Filipinos
Thais
Japanese
Greek Cypriots
Taiwanese
Greenland Eskimos
Arabs
Ashkenazi Jews
American blacks
Peruvians
Israeli Jews
Indians
Finns
Danes
90%
90%
90%
85%
85%
85%
80%
78%
78%
70%
70%
58%
50%
18%
2%
240
MILK
Milk ALlergies
Firsr an the list is aJlergics. Allergies and
asthma are an a dramaric rise in America.
Infams not exposed ro cow's milk develop
far fewer allergics compared ro those being
fed cow's miJk. 28 Human milk may help
prcvenr rhe dcvelopment of allergic diseases
larer in ljfe by boosring an infanr's immune
sysrem. 29
Nor only is human milk beneflcial ta a
child's immune system, i[ also avoids what
is probably rhe mosr common aJlergen in a
child's dier-name!y, cow's milk. Nelson's
Textbook ofPediarrics is quire dear an rhis
relarionship: "Mosr auention has focused
an cow's milk protein as rhe major cause of
.
. 1 fi00d a II ergy .
c
"30
gaSrtOlIHesUO;l
tn 'JnIallts.
Allergies are common in ehildren and food
allergies are no exception. Estmarcs of [he
number of children affecred are djfficulr ro
aseenain, since many may have minor
symproms thar do not carne ro medical atremion. However, one study in Swedcn esrimared rhar as many as 1 in every 70 children sllffers from food allcrgy.31 Other srarisrics indicare an even more prevalem problem in cenain age groups. Aetual milk or
casein (milk prorein) allergies can manifesr
rhemselves in seve rai ways. These symproms
include mourh 111cers, diarrhea ar consriparion,32 reeral bleeding, vomiring, recurrenr
arraeks of nasaJ congesrion, skin rash, and
reeurrem bronchiris. 33 . 31.35,36 One of rhe
major rrearmems for childhood food aJlcrgies is a period of cow's milk abstinenee. If
rhe allergy is duc ro cow's I)),ilk, acme symptoms are usually gone within rwo days, whjle
chronie problems may last a week ar
10ngcrY For rheir child ro ger well, SOme
Allergies
Iron-deficiency anemia
Lowered intelligence
"Milk sensitivities"
Earlyatherosclerosis
Juvenile diabetes
Acne
Rheumatoid arthritis
Dental decay
Infectious diseases
figure 7
241
PROOF POSITlVE
morJlers who arc breasr feeding ma)' a1so
need ro eliminare cow's miJk ti-om rheir own
diers. Apparenrly, cow's milk prorein ingesred by rhe morher can make irs way inro
her own milk supply.38
The bane of many a young parenr's life
is colic. "Colic" refers (O episodes ofextreme
abdominal pain in infants. The artacks rypically occur wirhour warning and may lasr
for hours; rhey are ofren accompanied by
comnuous crying. 39 lnfanrile colic occurs
in abolit 20 percenr of aII in.fanrs. 5rudies
indicare rhar in about one-rhird of breasrfed infams wirh colic, the symproms disappeared when rhe mother adopc.s a dicr free
ofcow's milk. 40 This lends funher evidence
ro (he concepr thar ar teasr ome cases of
colic are due ro an allergic reaction ro cow's
milk consriruenrs.
lron-Deficiency Anemia
Tron-deficieney anemja can also resulr
from an inrolerance ro cow's milk proreins. 4 l.42 In f.Kr, when you look ar ali U.S.
cases of severe iron deficiency in infanrs, as
manyas one- rhird of c.hem have blood loss
due ro exposure ro a prorein in whole cow's
milk. 43 Exposllre ro this prorein results in
sloughing off of rhe intestinal lining cdls,
242
Aggravation of
allergies and
congestion
Asthma aud other
respiratory
difficulties
Loweredlntelligence
The presrigious American Academy of
Pediatrics recently enunciared one of rhe
most sobering messages regarding iron deficiency: "iron deficieney in early childhood
may lead to long-term changes in behavior
tllat may not be reversed even wirh iron
supplementarion slIfficienr ro correct rhe
anemia."45 For example, premature inf.1nts
who were raised on formula or cow's miJk
have an eight to ten poinr lower IQ rhan
breast-fed preemies. 46 . 47 0rher E\ctors besides iron deftcieney are involved in cow's
milk-rdared inrellectual impairmem. Dr.
Crook lisrs "learning difficulries" :lmollg rhe
manifestarions ofmilk allergy.48 SriJl another
reason for lowered intelligence ma)' be duc
in pan tO the lack of omega-3 fars in cow's
milk and cow's mitk-based formula. 49 . 50. 51
These fars appear ro be necessary for optimal brain growth and deve!opmenr.
"Milk Sensitivities"
One of rhe most hody comesred areas
in medicinc is the domain of ;IIJergies anei
sensiriviries. Regarding dair)' foods, some
I'hysiciam insisr rhat rhere are fonns of milk
intolerance that are nor true allergies, but
srill conrribute ro a broad range of physical
ills. They refer to rhese disorders collecrivel)'
as "m il k sensitivi des." The problcm wi rh the
alleged milk sensiriviries is rhar rhe)' are believed [Q comribure to relativei)' common
conditions, condirjons that are ofren re1ared
ro multiple f:.1.cwrs. It can rherefore be difficult ro pinpoim milk as clIC gllilr)' culprir.
Some of the condirions fOlllld in (he medical lieerarure include chronic fatigue syndrome,52 tension headaches,53 muscllloskderal pain,54 hyperacriviry,55 and even
bedwerting. 56 For reference I'urposes, this
list of disorders along wirh rwo more is repeated in Figure 8.
I rhink tbe most construcrive way ro look
ar (his area is ro be open ro rhe possibiliry
MILK
rhar sorne of (hese comrnon condirions
may-in certain situarions-be re1ared, ar
leasr in pan, ro milk ingcstion. By no means
would 1 jmply that milk is the sale cause or
major cause of these problcms. However
this iltlormation is in ilie medicalliterature,
and a triaJ of a monrh wimoue any dairy
produccs is considered a wonhwhile experimenr for most people -particularly if rhey
are having significanr problems witil rheir
healrh.
Alrhough many physicians may be skeprical of these milk sensriviey associations, 1
have had enough real-life experiences ro
cause me ro be ver)' open ro rhe possibiliey
rhar dairy food allergies can have a mIe in
more conditions than we would normali)'
imagine. For example, as an Internal Medicine specialist who liS li al 1)' deals with adulrs,
1 personally have seen a number ofchildren,
mostl)' boys, who were still bedwetting ar
eighr or ren years old. Upon disconrinuing
the use of dairy producrs, rheir bedwerting
ceased.
Anomer big concern in the area of milk
sensiriviry is irs conrriburion ro respirarory
problems. 1 have already menrioned that a
full-blown dai!)' food allergy can aggravare
respirarory disorders, bur now 1 am referring ro individuals who have symproms [har
cannor be explained by eheir immune
syseem's responses ro cow's milk. For some
reason, dairy consumption seems related in
some children to mucus producrion,
coughs, and lung disorders. Nelson's Texrbook ofPediarrics poinrs out rhar X-ray lung
abnormalities calJed "pulmonary inft.ltrates"
have been relared ro cow's milk,- 7 The texr
also lisrs a serious lung condirion called "pulmonary hemosiderosis" as somerimes being
reversed by removing dairy products from
a child's dieI. S8 Ir is inreresring rhar some of
rhe children wirh this rare lung disorder also
have a chronic runny nose, reCllrrenr ear
infecetons, and chronically enlarged Iymph
tissue in rheir nose and throar. S9 AII of rhis
raises a serious question: couJd a significanr
number of children wim chronic ear, nose,
and rheoar problems have dai!)' food sensitiviry--even though they havc nor developed devasrating lung problcms? Many physicians would answer unequivocally, "yes."
243
PROOF POSITIVE
Aerle andMilk
Acne is a well-known major concern of
adolescence. Alrhough for years. momers
have dispensed free dietar)' ~ldvice w their
children ro control lhis problem, mosr phl'sicans have moved to a medication approach and rarell" if ever, advocate dictarl'
change. Nonecheless, research indicares chat
diet plal's some role. Cenain fars (wirh medium chain lengchs of 8 ro 14 carhons) are
identified bv Nelson's text as a "minor
provocator)" factor. "66 The same souree
memions that far may have a role in the
formation ofblackheads.
Alrhollgh mose people do not ehink of
miIk as a high fat food, abollt 50 percent of
the calories in whole milk came from ['1(.67
Mally cheeses are higher than that; SOme,
like cream cheeses, approach 90 perccnr of
theie ealories from fat. 68 (Of note, 15 ro 20
percenr of rhe fac calories in dairy products
244
MILK
cholesrerol and are higher in sarurared fat,
which increases rhe btood cholesterol.
One pariem. Norman Mayo, age 61
from Seattle, recently made headlines when
he annoullced that he was taking the dairy
industry ro caurt for nor pllrting a waming
Iabel o,; milk informing the consumer abOlit
the increased risk ofhean disease and stroke.
He stared that he drank whole milk his enrire life bealtlse he believed it was a heahhy
practice. Now he has c10gged arreries and
has already suffered a stroke. After he knew
abOlit his anery blockages, he learned abour
rhe artery-damaging effecrs of dair)' products from his healrh advisors.
Neurologic Diseases
One very devasrating neurologic disease
is called Amyotrophic Lareral Sclerosis
(ALS). It is commonly know by a less imposing name: Lou Gehrig' disease (afrer the
famous baseball player who contracred rhis
illness). ALS tends ro cause progressive paralysis. The average victim dies within rhree
years of the diagno is. 80 Alrhough the disease can rarely be inherited, most of the case
are nor. There is some concern from popularion studies (hat some cases of ALS may
be cause-d from an infectious agent rransmined thraugh dairy productS. 81
Multiple Sderosis (MS) is anorher porentially disabling neurologic disease. This
condition strikes the tissue (ca.lled myelin)
rhar insulates nerve cdls in rhe brain, eye
nervcs, anei spinal cord. The disease appears
ro be due ro an imml.lne system abnonnaliry rhat causes inf1ammation and deStfllction of ilie myelin rissue. 82 One srudy reported in rhe prestigious British medical
joumal, Lancer, suggesred thar MS might
have a relarionship ro dairy consumprion. 83
245
PROOF POSITIVE
drinker, 1view this list of problems as qllite
sobering. Howcver, pure cow's milk does nor
really exist. because whacever a cow is exposed [Q cends ro show up in her milk. For
example, what comes with aur breakfast
milk raday is the cow's lunch yesterday. This
explains why milk can taste sa different at
times; when cows ear diflerenr foods, the
milk rakes on a different taste. In a sample
BACTERIA
MILK"LIMITED"
T020,OOO
U.S. Public Health Service Regulation
"Mlk, after pasteurization, should
contain DO more than 20,000
bacteria per milliliter of milk
and DO more than 10 coliform
bacteria in each milliliter."
figure 10
246
otmce gltus.
Just as bacreria survive rhe pasrcurization process, so do many viruses. Some of
the c1assic research looked ar rJle survivaJ of
rhe foor and mauth disease virus afrer pasreurizarion. 86 . 87 Other viruses have been
cited as being pasteurizacion-resistant. These
include the maloney leukemia virus, rhe
rous sarcoma virus, ilie rauscher leukemia
virus, and the bovine papilloma virus. sS
These diseasc-causing viruses could be destroyed by boiling, bur not simply by pasteunzll1g.
A number of epidemics have occurred
as a resulr of infeerious agenrs geuing into
rhe eommercial dairy supply. There was a
recent oucbreak of Salmonella from a narionaJly disrributed iee cream brand. Over
rwo thousand cases--and severa! faralirieswere verined in Minnesora, Somh Dakota,
and Wisconsin. S9 Food poisoning can also
occur from cheese. In 1989. a Salmonella
ourbreak siekened ar leasr 164 people in
Minnesota, Wisconsin, Michigan, and New
York. The infecrion was traeed ro conraminared mozzarella cheese. 90 Whar was suiking about d,is c.1se anei orhers is the relarively few bacteria rhar are needed ro pro-
MILK
duce infeetion. In the mozzarella ourbreak,
unopened blocks of rhe colltaminared
cheese were ana1yzed. They found /e.r.r thlm
tUlO safmonefla organisrns per one ou-nce sertJing of cheese. These and orher repons sug-
gesr rhar dairy producrs wirh seemingly insignjficanr levels ofcontamination may play
a greater mIe in disease ourbreaks rhan previously recognized.A whole hosr of infec(ious diseases have been rraced ro milk use.
These include relarively comrnon infecrious
agenrs like salmonella ar srrep,?1 or rhey can
include rarer diseases. One such illness is
brucellosis, a somerimes chronic and unrecognized disease rhar C<"lIl cause headache,
f.1tigue, weakness, and mllscle aches as weB
as more familiar infecrion signs like fever
. 9'
an d swcanng.The bacteria dut Gl.Use Q fever (anorher
somerimes-cllronic illness rhar ofren e1udes
diagnosis) can also be rransmirred in cow's
milk. 93 Alrhough unfiuniliar ro most COI1Slllllers, yersinill enurocofitica is a hlirly commOIl infecrious agent thar causes abdominal pain, fevet, and diarrhea. 94 It has rhe
dubious disrinction of mimicking appendicitis, and is dOllbdess rhe cause of many
unnecessary surgeries each year. Yersinia is
generally des[royed by pasreurizarion. However, documented cases demonstrare rhar if
rhere are sufficien.r l1umbers of this germ in
rhe raw milk, some yersinia can survive pastcurizarion and larer multiply during refrigeration. 95 The list of organisms mar can
contalninate raw and even pastellrized milk
is quire exrensve. 1 provide more informarion in Chaprer 10, "Animal Diseases and
Human Healrh Risk," including information on orher relatively common and dal1gerous infecriolls agenrs such as Listeria96
and Campylobacrer. 97
There is also a growing lisr of other diseases mat we are now becorning aware of
having a lillk tO infecton aod ro dairy foods
specifically. The chaprer an animal diseases
provides fllrther infonnation. For example,
mycobf1cterium paratubermlo)'iJ rransmirred
through dairy foods may be a cause of
Crohn's disease, an often incurable, debilirating disease of rhe bowd.91l Evidence indicates thar mycobacterittm pllrlltuberculoJiJ
is nor desrroyed by rlle mosr cornmon form
Antibiotics in Milk
Antibiotics are commonly found in milk
roday. These drugs come from a variery of
SOllrces. Since rhe early 1950s amibiorics
such as penic.iJLin and tetracydine have been
added ta livesrock feed ro prevem infection
and boosr growth. IOO Antibiotics are a1so
milized ro ["reat sick cows. Alrhough milk
fTom ;ltlimals undergoing drug rrearmell( is
discLlrded for a period of time, drugs can
sriJl be presem in a cow's mjlk even after iT
has finished a course of anribioric.s.
Iwo major concems have arisen abour
rhe use of anribiorics as rhey reiare ro dairy
prodllcts. First, [here are worries rhar widespread antibiotic use in livesrock is f.1Voring
247
PROOF POSITIVE
rhe rise of organisms rhar are resistant (O
[he common anribiorics. Second, there are
legitimare fears rhar human cxposure tO
antibiotic residues in milk prodllcts will re
suit in illness.
Increasing resistance ro antibiorics
among microbes has becn recognized for
some time. Many diseases like pneumonia,
gonorrhea, or salmonella thar formerlywere
easily ueated with cenan antibiorics have
now become resisranr ro those dfllgS. IOI
Some blame rhis problcm of growing resisrance on indiscriminare lIse of anribiotics
in borh rhe hllman popuiarion as well as ill
livesrock. Research suggesrs rhat rhe livesrock connecrion is very likely a f.1.cror in
this process.
The likelihood of an)' canon of milk
having one or more drug residues is fairly
SCO
G
FO BREAKFAS ?
r.
,. Bacteria
r
Viruses
,. Prions
r
Antibiotics
,. Hormones
. ., Organic pesticides
Figure 11
248
MILK
toxins rhar reside in the fat portion of mlk.
Anorher example thar illusuares the difficlIlry n disringuishing the effecrs of conraminams from the effeccs of unadulterared
miJk comes from [he area of allergy. AIthough many cases of cow's milk allergy
seem ro be re!ared ro milk proreins, conramnancs may a1so be part of rhe problell1.
The coromon finding of respirarory problems following milk drinlcing (such as more
mucus producrion. cough. ar infeerions)
may somerimes be due ro amibioric residues in rhe milk. A person may be allergic
ro penicillin. erythromycin. ar some orher
drug rhar is presenr in low amouncs in milk.
There is nor enough drug rhere ro callse a
serious generalized aJlergic reacrion. but rhe
small amoum present is sufficienr ro produce the annoying respirarory symproms.
249
PROOF POSITIVE
Figure 13
250
MILK
wen! rhrough rhe immllne syseem blood
reses bll[ noehing was abnormal. 1 was
cempted ro conci ude rhar 1 was a sickJy person and wouJd always have upper respiratory uaC(. infecrions. Then 1 learned during
ro)' speeialry rraining in Inrernal Medicine
aboli[ some of rhe complicacions of milk
rhar 1 have becn describing in this chaprer.
1decided ro discontnue using milk, wh.ich
was racher difficulc since 1 was accustomed
to lIsing ic in qllanriry. 1experimenred with
several of the soy, riee, and nut milks on rhe
market and fOtlnd rhem aeeepcable. Even
ehe soy ice creams were good and frec of
animal produClS. When 1 scopped llsing
miLk, my respirator)' infeceions went away
and 1clid not corne down with another cold
for many years.
Elim Whire cHlrioned years ago, "... if
orher foods ro supply rhe needed elemenrs
(Imnot be obeained, milk anei eggs should
noe be wholly discarded. Grea! care ShOllld
be raken, however, ro obrain milk from
healchy cows and eggs from healthy fowls,
cJlat are well fed and weU cared for... "111
Of course, even healthy-appearing cows
may be sick for days before mani{esring any
symproms. Ali during the tjI11e of [heir unrecognized illness, people ~ould still be
drinking rJleir milk. Wh.ire gave advice ro
deal with this possibility: "If milk is used, ir
should be thoroughly seerilized; wich this
precaucion, there .is less danger of conrracring disease from irs use."112
She also wisely wrote, "Lec rhe dier reform be progressive. Let rhe people be
e:lught how to prepare food withoue the use
of milk or buner. Tell them che rime wiJJ
soon come when there will be ilO safery in
using eggs, milk, cream, or buuer, because
disease in animals is increasing in propordon ro ehe ncrease of wiekedness among
men."113 Since most of the world populae.ion does well withollt rhe use ofda.iry foods,
1 believe that Americans can do so as weB.
My own personaj experienee, my work with
patien!s, and medical research all poinr in
the same direction-rhae a decision co give
lip rhe use ofdairy foods willlikely bring us
significanr heaIrh benefirs.
1 could wish (hat the news media were
more objective in reporcing t!le problems
--
-~
.><-
- -
-~
,
Fgure 1.4
251
PROOF POSITIVE
rog
tt.g
Vitasoy (unfortified)
80
WholeMilk
290
228
300
250
79
34
300
150
Figure 15
ucrs on rhe aisles of their local supermarker, bur rhey aJso have been amazed ar how
nurririous and sarisfying some of mese beverages are. A comparison of rhe Ilutriems
in cow's milk wirh various soy milk produns is shown in Figure 15.
Severa I observarions of rhe dara in rhe
figure are in order. Firsr, rhe high content
of phosphorus in cow's milk causes a rarher
poor absorprion rare of calcium, ar 2S percent, or abour 7S mg per cup. Second, rhis
amOUJlt is equa! ro rhe amount of highly
absorbable calcium in human breast milk,
which subsralltiates rhar the nursing illfant
will absorb as mllch calcillffi from morher's
milk as one who is on cow's milk. Notice
also rhe desirabJy low comem of phosphorus in tllorher's milk. Third, procein Jevels
of soy milk producrs are generaJly similar
la rhar of cow's miJk, and CalCilltll levels for
t!le forcifJed soy milks are also similar ro that
of cow's milk. Fourch, che phosphorus level
of fortified Wesc Soy Plus is slighdy lower
(han that of whole milk, which would suggesc chat the absorbable Ievels of caJcium
wou!d be similar. Inscasoy, anocher milk alternative, has slightly higher levels of pro(en and c.1lcium, with a slightly lower concent of phosphorus. A listing of quamities
ofB I2 and orher nurrienrs in various brands
of milk alrernatives and cercals is found in
Appendix IX.
Conc1usion
252
MILK
ample you will help orhcrs ro break free of
a disease-bearing producr line--even if you
feei perfecrly healthy roday. Make a choice
ro cease purting money into rhe cofiers of
an industry thar is relling half-truths at rhe
expense of rhc healrh of the American public. Visir your local grocery srore or healrh
food srore, pick lip a sample of several soy,
RejCrmces New York Timc "Fedcl1ll Trade CommissiOIl Finds Milk Advenising
Campaign Deecpljve: April 1974. As dcscribed In: Oskj FA Dont Drink
YOII' Milk-9tlJ nlition. Brusluon. NY: TEACH Services, Ine., 1983 p. 6670.
I
1 Oski FA. Don't Drink Your MilJ.'-9th edition. BrllS!Hon, NY: TEACH
Services, 1ne.. 1983 p. 2, 66-68.
Oski FA. Don't Drink ieur Milk-9tb edition. Brushron, NY: TEACH
Scnices. Inc. 1983 p.2.
4 PlItnarn
SWislica1 BuJlelin
; Oski FA. Don't Drink l'aur Milk-9th editioll. Brusillon. NY: TEACH
Serviccs. Inc., 1983 p. 2.
Oski FA. Doni Drink Yollr Milk-9tb dition. Brushlon. NY: TEACH
Scrviccs, Ilie.. 1983 p. 2.
ZO Barncss LA Nmrilioll and Nurrirional Disorders.ln: Behrman RE, edjlor. Nebo" TextbOlJk of PedifltriCJ-1411J tdition .. PhiJadelphia, PA: WB
Sallnders Company, 1992 p. 122.
B,lrness LA Nurrition and Nurririona1 Disorders. In: Oehrman RE. edilOr. Nelson Textbook of PulitltricJ-14tlJ l'dition.. Philadclphja. PA: WB
Saundcrs Company, 1992 p. 122.
11
120ski FA. Dont Drink Your Milk-9tlJ l'r/ilion. Brushloll. NY: TEACH
Serviees. Ine.. 1983 p. Il.
Barr RG. Levine MD. Walkins JB. Recurrelll abdominal pain of childhood duc 10 bClOSC imolerallce. N Engl} Mtd 1979 JlIn 28;300(26): 14491452.
MacDonald. 1. C.1rbobydrares. In: Shils ME, Young VR, edirors. MOlIe", Nutrilion in HtilltlJ ilnd DiuilJt-7tlJ ~dilion. Philaddphia, PA: Lea
Grulee CG, Sanford HN, Herron PH. Brc:asr amI Anillcial Feeding.JAMA
1934;103:735.
S Grulee
JAMA 1935:104:1986.
Barness LA Nurririon al1d Nurriliollal Disordcrs. In: Bcbrman RE, edilOr. Nr/son Tnabook of hditltricl-14tlJ editiorJ.. Philadelphia. PA: WB
Sallndcrs Company, 1992 p. 116-117.
9
Baylcss TM. Huang SS Recurrenl abdominal pain duc \0 roiJk and IacIOse imolerancc in sehool-aged children. Ptdiatrics 1971 Jun;47(6): 10291032.
25
16
Oski FA. Dont Drink You, MiJk-9t1J edition. Brushton, NY: TEACH
Service.<;, lue., 1983 p. 10.
17
Wilson NW. Hamburger RN. AJlergy 10 eow's milk in lhe first year of
life and ilS prcvemion. AmI Allog,y 1988 Nov;6J(5):323-327.
18
14.
Barness LA Nurririoll alld NlItriliollal Disordcrs. In: Behrman RE, ediror. NelSOlI 'Textbook of Pditttria-14tb l'riition.. Philadelphia. l'A: WB
S:lllndersCompany. 1992p. 116-117.
.H
\(, Barness LA Nurrilioll and NlIU;liona1 Disorder . In: Behrman RE, edilOr. Nl'/so>l Tcxtbook of Prditltria-14tlJ l'dition.. PhiJadclphia, PA: WB
Saundcrs Company. 1992 p. 116-117.
35
Barncss LA NUlrilion and NUlrilional Di orelc:rs. In; Behrman RE, edilOr. Ncborr Textbook of Pedil1triCl-14tb tdition .. Philadelphia, PA: WB
Sallnders Compan}', 1992 p. 120-121.
J3
Gerrard J\X', MacKeuzie JW, er al. Cow's mifk allergy; prevaIenec and
manifeSlatjons in an lInselecled series of newborns. ActI1 Piler!idrr Smnd
SllppI1973;2340:1-21.
18
10
osreoporosis.
Oski FA. Doni Drillk Your Milk-91h tditioll. Brushloo. NY: TEACH
Servim, Ine.. 1983 p. 16,17.
36
37
19
253
PROOF POSITIVE
3R
cow's milk
Oski FA. DOlli DTinlr YoUT Milk-9tj, editioll. Brushron. NY: TEACH
Serviccs, Inc., 1983 p.17.
.(0
10
-lI
.(20ski FA. lron deficiency in inf:mcy and childhood. N ElIgLJ M~d 1993
Jul 15;329(3): 190-193.
U
'5
.(9
R, er
al. Breasl milk and sub equcl1l illlcJ1igencc quoliem in cnildrcn born prererm. Lancet 1992 Fcb 1:339(8788):261-264.
52
Am 1975 Feb:22(I):227-238.
Crook WG. Food allcrgy-rhc grear masquerader. PrtliOtT Clill Nord}
Am 1975 Feb;22(1):227-238.
53
).( Specr F. The allcrgic child. Am Flrm PJ~rsicion 1975 Fel>; J J (2):88-94.
5S Crook WG. Food aJlcrgy-rhc greal masquerader. Prtli,,/,. elin No/t!J
A/II 1975 Fc.b;22(1):227-238.
'>6
Sly RM. Adverse Reaerions ro Foods. In: Bchrman RE, ediror. Nclson
Textbook ofPeditlfTics-J4r!J ~dilion .. Philadelphia, PA: \X18 Saunde!s Com-
57
60 Sedy S. OiCI and coronary discasc: a survey of morraljey ralCS :l.nd food
consumplon st:UiSlics of24 counrrics. M~d Hypot!Jeus 1981 Jul: 7(7): 907918.
Rank P. Milk ami ,mcrioselerosis. Mcd HyporJmn 1986 Jul; 20(3): 317338.
(,1
6> Arraud-Wild SM, Connor SL, cr. al. OifFercnccs in coronar)' morraljry
can bc explained by differcnecs in eholeslerol and salUrated fiu imakes in
254
64
Eslerly NB. Acne. In: Bt'hrman RE, ediror. N,,/son Textbook ofPedilu~dirioll .. Philadelphia. PA: \Xfll Sallnders Compan)', 1992 p.
1682-1684.
66
Ties-JiTll
6S
Y: TI::ACH
Y: TEACH
7J
Scrviet~~,
7
7\ Oski FA. DOlli DriuJ. l'auT MilJ.-9tb editioll. BrushlOn, !'-TY: TEA H
Service. Ine.. 1983 p. 59,64-65.
74 Ornish O. Brown SE. ('r al. C~n lifesryle ehangcs reverse coronary beatr
discase?The LifcslYIc Heart Trial. Lmlm 1990 JuI21:336(8708): 129-133.
7
76
GaskiJI Sl~ McGuire WL, er al. Brea.~l cancer monalicy :Uld dicr in rhe
Unieed Srales. (,mee" Rrs 1979 Sep:39(9):3628-3637.
79
r.
Y: TUCH
sz Rudick RA. Mulliplc e1erosis and Rdalcd C<>ndilions. In: BCnlJCll Jc,
Plum F. cdirotS ~ciITt'X/book ofMrtLicille-20tlJ editio". Phibddphia. PA;
WB aunders Company, 1996. p. 2106-211 .
AgranofT BW; Goldberg D. Oier and Ihe geographical dimiburion of
multiple sderosis. Llllim 1974 Nov 2:2(7888): 1061-1 066.
SJ
84 Oski FA. DO/li Drillk .Yollr Milk-9th etlitioll. Brushwn, NY: TEACH
Serviecs. Inc.. 1983 p. 53.
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1993.
MILK
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CtmJ Comp Med 1975 )llJ;39.(3):305-309.
86
p.243.
Nadakavubren A. Food QlUl/iry ill Mfm tilld Ellvironment: A HCIllth
editioll. Prospect HciglllS, TL: WavcJand Press Inc., 1990
p.243
Pe/~pccrivt-3rd
ilS Rubino MJ. InnctiViuion ofbovine Imkemiti vims in milk. TImis, Uuiversiry of Iowa. December 1980. As cited In: Hulsc V. Mad eOUl! /Ind Mi/k
Glue. Phoenix, OR: Marble Moumain Publishers. 1996 p. 157.
IMI o.fFood
87
Ccnrers for Disease Comrol and Prevention (CDC). Outbrcak of,almo"dIa cnreritidis assocjaled wirh nationally dislributed jee cream produetsMilmesota, SOlllh Dakora, aud Wiseonsin. 1994. MIvf\'(lR 1994 OCl. 14;
43(40):740-741.
3?
" LaSI LM. WaJlaec RB. ~''''I)(cy-Rosenall-Lm, P"blic Hcalrb and Preu(//tivc Mcdine-13tb cdirion. NorwaJk, ef: Applelon and Lange. 1992 p.
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9)
236.
~, laSI
LM. WaJlace RE. Maxcy-Rosenall-L1St, P"blii' Hi'llltb ami P,"'JCIIrivr M1.icine-J3rh cdition. Norwalk. CT: Applclon 'Ind unge, 1992 p.
199.
101
102
10'1 US Prcvcmive Service.s 'lask Force. Screening for Poslmcnopausal Oslcoporosis. In GlIitic ro Clinical PrelJellliuc SerlJiw. Bahimore, MD: Williams and Wilkins, 1996 p. 509-516.
105 MiUer GD, Jaan'is JK, McBcan LD. Halldbook ofDai,.y Food" tind N,,tritioll. Boea Iblon, FL: CRC Press, 1995.
D.1wson-Hughes B, OaJlal GE, CI al. ERecl of viramin D supplcmcnlaon winwnime and overall bone loss in hcaJthy postmenopausaJ womell.
AnnlntemMedI9910cll;115(7):505-512.
IOb
d011
'07 Abboll RO, Curb JO, el aJ. Effcel of dielary c.1Jcium and milk conSUlllplion on risk of rluQlllhocmboJic slroke in older mjddle-agcd meu.
l'he Honolulu Hem Progr:un. Strokc 1996 May;27(5):8 13-818.
1ns Miller GD, Jaarvis JK, McBe'ln LO. HlllldbookofDairy Footls lmd Nutrition. Boca RaIon. FL: CRC Press, 1995.
109
IlO
Ellen Ham. Public Voicc for Food fllld Hcalth Poliry. 1992.
While EG. C()uw,l, mI Din aY/d Foods. Hagcrslown, MO: Review '.Ind
HcraJd Publishjng Assoei<ll.ioll. 1976 p. 365.
111
LaSI LM, WaJlace RB. Maxcy-Rosenau-La8t, Public Hc,dtb 11",1 PUlIC}}tirJC Mcdicinc-l3rh et!iriOIl. orwalk, CT ApplelOn and b,llge. 1992 p.
95
199.
WhilC EG. Coumrls OII Diet tind FOQtis. Hagc.rstown, MD: RcviL"W alld
Herald Publishing Associarjon, 1976 p. 357.
LasI LM. WaJlace RB. Maxcy-Roscnau-Llst, Public Hmltb IInd Prt.'IJeJ1tive Medicinl!-13tb edililJlI. Norwalk, el: Applewl1 and langc, 1992 p.
113 \V1hite EG. U>llIIst:ls on Dier Illltl Foods. Hagcrstowll, MD: Rcvicw and
Herald Publishing A.sociatioll, 1976 p. 460,
96
591.
laSI LM, Wallaec RB. Maxcy-Roscll.1u-b t, Public Hmlth illld ?relJtll!ilie Medicille-13th edi,ion. Norwalk, el': ApplcwlI :Ind Llnge, 1992 p.
591.
97
Hulse V. Crohu's disc.1se from miJk. In: MiIIi Curvs fmd Milk
Ilix, OR: Marble MOlllllain Publishers, 1996 p. 251.
98
Grile.
112
115 Oskj l'A. DOII~ D,.ink yo"r Milk-9th Jitoll. BrushlOJl. NV: l'EACH
Services, Ine.. 1983 p. 4.
Phoe-
99 Gram lR.
255
PROOF POSrTIVE
256
CHAPTER TWELVE
THE
RONTAL
OBE:
Function ofthe
Frontal Lobe.
drill a long hole ioto tlle rock, fiU it partially full wirh explosive powder, then CQver
rhe powder wirh sand. A ramping iron was
nex( used to pound down on the sand, consolidating the charge. Finally, a fuse would
be lit ro detonate the explosion. an mat
farefuJ September l3 u" everything was going as planned. The long hoBow hole had
been drilled, and rhe explosive charge was
carcfully set in (he hole. But a glicch developed in rhe romine. Wherher Phineas was
disuacted or wherher his assistant simply
failed to CQvcr the charge with sand is unclear. In any evenr, Gage was sranding ar
rhe hole unaware thar no sand was covering
rhe explosive charge. The unwitring Gage
began ramping direcdy over (he powder.
Apparendy rhe rod generated a spark as ir
glanced a srone inside rhe hole. The uncovered powder ignited and ser off a powerful explosion. Instead of going through
t!le rock, rhe force of rhe blast came srraighr
roward Phineas. The 13-pound ramping
iron, abour 1 inch thick and 3 feer long,
was hurled direcdy ar him. Wirh rne force
of a missile, tbe iron went under his left
cheekbone, behind his left eye, through his
brain, aod rhen our again. The bar exired
257
PROOF POSITIVE
severa! inche bebind his hairlioe after passing rhrough Phineas' skull, sdp, and hair
on its way out. SA powerful was the blast
rhat the raroping bar stiH had enollgh force
ro fIy airborne out ofPhincas' head and "lod
Olaoy yards away. The iocat.ion of Gage's
----!t
_,..-'r..... T ....
Figure 1
injury is shown in Figure 1.
You would assume ehat che dramaric
explosion eerminated Phineas Gage's youog
life. Bue it did not. Gage was briefly
stuoned, bue wiehin a shorr cime he regained
ful! consciousness and was able t.o talk and
even walk with rhe assistance of his workers. Despite how well he did iJliriaUy, infeceion did rhreaten his life over the next.
several weeks. Amazingly, in chac pre-ancibioeic age, Ph ineas Gage did not come down
with any fatal infecrions. He survived aod
made a nearly compleee recovery-as far as
his physieal healeh was coneemed. The only
physical traces that remained were the loss
ofvision in his leh eye, a seM undeI' his left
cheekbone where the tamping iron enrcred,
and a scar On the eop of his head where it
exited. There was juse ooe major problem:
he was no longer Phineas Gage.
258
THE
OWN
Scentific stlldies show tlle Ironta/tobe is tire seat of
spirituality
morality frontd lotle --I:n~~iJ'\
the will
figure 2
259
PROOF POSITIVE
viral funcri~ns. Some of these are listed in
Figure 2. 7
Spirirualiry, character, moraliry, and will
are the characreris{ics thal give us our unique
individuality. Therefore, a person with a
damaged frontaI lobe may look ilie same as
they always did, but if you interact wirh
lhem, it is usually apparent {har rhey are
"jusr nor rhe same."
The Book of Books alludes ro the significance of rhe frontal lobe in knowing
SIZE OF
LS
30!------25
%of
brain in 20 r - - - - - - - - froDtal
lobe I S r - - - - -
10
S
o
figure 4
260
Cats
Dogs
Chimpanzees
Humaos
n A ' .........
-------------Before lohotomy:
Extremely efficieot operatiog room nurse
Very fond of books aod belonged to the
nurses' Iiterary circle
After /ohotomy:
Lost much of her ambition
Lost interest in her work, and lost sympathy
with her patients
Could only perform subordinate work. Rer attitude:
"1 do not care if 1 make a mistake; it wiU turn out aII right
in tbe eod."
Lost interest in books
Figura 5
261
PROOF POSITIVE
Figura 8
262
in Figure 7. 14
At firsr his f.1mily thought his irresponsible behavior was due [Q the fact chac he
was merely a child. Unforrunately, these
traits persisted inco adulthood. Parental
discipline seemed to have no effecL He had
no meaningful friendships, and he could nor
see his many faulrs. Insistence upon immemace gratificaeion (including sexual promiscuiry) is a common characteriscic wilh froncal lobe impairmem.
'!r
~. \~,.
(!f'
Figure 9
Mania
Obsessive compulsive
disorder
Appetite increase
Attention deficit
Ityperactivity disorder
Depression
Figure 10
263
PROOF POSITIVE
such as bulimia appear to have their origin
in the frontal lobe. The highest renter of
appetite control is in the frontallobe of the
brain. No.maner how hllngry you are or
how srrong your desire may be for someming rhat may be harmflll, you can generaHy suppress rhar desire if your frontallobe
is fllncrioning optimally. Those wirhouc a
capable frontallobe have great difficulry in
suppressing sllch urges. Some overweight
individuals who kllOW rhey are earing too
much wiU continue ta eat because their frontallobes are not fuUy able ro say "no."
264
SECTION II
Frontal Lobe
Impairmentfrom
Drugs, Nicotine,
Alcoho4 Caffeine, and
a Toxic Chemical.
What Lifestyle Factors Affect our
Frontal Lobes?
To maximize the eHiciency of our frontal lobes we must focus on boch che positive things we shoulel be doing and the negarive things we should be avoiding. In fact,
by fully recognizing the ways rhar we often
compromise our fronrallobes, we can better appreciate how the he.alrhful facrors can
aid us in expanding brain capaciries. From
this perspecrive, I will begin by looking ar
lifesryle habits rhat impair frontaI lobe fi.mcrion. 1 will later address some of ilie key
facrors that are calculated ro impro1Je frontallobe function.
A list of drugs ro avoid in order ro protect our frontallobc is shown in Figure Il.
illicit drugs
certain p'rescription drugs
other legal social drugs:
alcobol
caffeine
nicotine
Figure 11
265
PROOF POSITIVE
266
Marijuana, like its cousins alcohol and nicorine, has now been demonsrrated ro harm
rhe brai!) of [he developing fetus. A morhcr
who lIses macijuana givcs her child a lifelong legacy of brain impairment. 33 The
message from marijuana research applies to
the use of alcohol, which is covered later in
rhis chapter; namely, che brain performance
of chose who use alcohol aJld ocher mindalrering drugs can be impaired long after
the Llser chinks rhe effecrs have wom off.
For optimal froncal lobe funcrion, leave illicic drugs ouc of ilie pictl1re.
L
l. "Many are Iiving in violation of the laws of health, aDd are
UQliI
diseasc occurs.
of the brain. Among rhe alcoholics, it revealed a srriking amouIl{ of loss of.fontal
lobe grlly malta. The gray matter is where
the bodies of rhe brain nerve cells are COJlcenuared (in contrast ta the deeper Iying
whire marter where rhe nerve fibers (eavillg
rhose cells predominare). Techl'tically caHed
"cortical arrophy," rhis condi(ion of gray
marter loss indicares an actual (05S ofbrain
ceUs thar are involved in cri(-ical froJltallobe
fUJlctions. On the omer hand, PET scanning looks ar brain funttion. In rh-is test-
267
PROOF POSITTVE
ing, rhe alcoholics showed a lower glucose
merabolislll-indic:uive of less fi"ontallobe
. .
actllJ/ty.
39
"The child of the druukard or tlle tobacco inebriate usually has tlle
depraved appetitcs aud passioDs oftbc father intensified."
"Thcir children often receive tllis stamp of character before thcir
birth."
"Thus unborn generations arc af.flictcd by the use of tobacco and
Iiquor."
"Parents Iboth thc father and motber) who freely use
wine and Iiquor leave to thcir children Ilie legac.y
of a fccblc constitution, mental and moral debility,
unnatural appetites, irritablc tempcr,
and an inclination to vice."
Figure 14
268
mese low levels of use, assessmems of menraI funcrioning ..howed iJ'J'lpairmem. In fact,
as akohol inrak:e increased, [heir abiliC)' ro
think ab.macrly (a measure of fromallobe
pertormance) decreased evel) morc. 40 These
changes eould not be explajned by acute
alcohol effecrs or imoxicarion, because aII
assessmems of menral funcrion werc done
at leasr 24 hours aher rhe last consumption
of akohol.
Many people believe tiuc aucomobile
accidenr.s are more fre<]uenr :Ul1ong drinkers primarily because of rhe protound ef..
fects on coordination. judgment, anei alertness seen in "drunks' and orhers who are
excess amounts of dopamine. In fact. standard drug rherapy for these serious menr.al
disorders involves rhe use of dopamineblocking agems. 50 Consequendy, i( does nor
secm surprising [hat caffeinc-an agclH [hat
raises dopamine levels-increases [he risk
of cerrain mental illnesses, even (hough it
may appear harmless on [Ile surf."lCe.
Orher psychiatric diseases-wirh profound fronrallobc effecrs-may result from
rhe unbalancing of brain commllnica[ions
by caffeine. This is particularly true of depression. Decreased fromat lobe fllnction
and blood flow appear ta be a characteristic
of depression. -1. 52 Re-seareh indica[es [hat
these changes may bc partly relared to
dopamine levels in (he frontal lobe. H
Recognizi ng rha[ caffei ne coun [eracts
adcnosine's role in providing good blood
flow to the brain and unbalances dopamine
physiology, we would naturaliy wonder if
there was a link betwecn caffeine use and
depression.
The inrernarionally acclaimed Norwegian research projeet known as the Tromso
hean seudy has provided :lt leas[ a partial
answer. The Scandinavian researchers asscssed l43,000 men ,1l1d women and fOtlnd
a significant increase in depression in
women who were heavy coffee lISers (but not
in men who usee! similar amoums ofeoffec).
The fmdjngs are shown in Figure 15. 54
COI~
16
14
Peru.nt of
Comp/o;IIers 1.2
(Womell)
10
8
6
4
2
O
Depre:s~';on
CopillC
Pr(}b/em~'
lm'omllio
Figure 15
269
PROOF POSITIVE
In addition ro the link wieh dcpression,
women who llsed more coffee also had more
problems coping with stress. The reason
why ehese effecrs did nor show up in ehe
men is not clear. It may indicate that
women are more slisceprible ro caffeine, ar
ie may reflecc caffeine's exploitation of a
grcater female predisposirion to deprcssion.
270
-----
..-.i'-l
:_:;.-_
PROOF POSITIVE
srrc.ss conerol alI sufler whjJc using cigarettes.
For example, smokers are less able ro perform complex mental tasks than nonsmokers.74 I say alI this is ironic because many
smokers believe mental qualicies are actually improved by rheir smoking. The carch
is thar when they quir, rhese problems
worsen initially beforc gerting berrer.
Shorrly after some individuals become nonsmokers they misrakenly rhink rhar smoking was helping rhem in these areas, and so
they rerurn ro rheir cigarertes after several
days of abstinence.
In addirion ro short-rerm memaJ effecrs,
smoking rakes a roU on brain nmction over
rhe long haul. Compared ro nonsmokers.
smokers face doubJe the risk of developing
dcmenria (permanent, significam loss of intelligence) fiom A1zheimers ,md od)cr causes.7 s
A lasr noreworrhy effecr of nicorine re[ares [Q prenatal effeers. The nieorinc lIsed
bya pregnanr woman impairs brain funeaon in her child, perhaps for life. Research
has shown mental deficits in children of
srnokers that can onIy be explaincd by the
effecrs of nicotine. One study made a comparison of mental funcrion between dueeyear-old children of women who smoked
rJuoughour their entire pregnancy wirh rhe
childrcn of rhose who quir during pregnancy. Children of those who had kicked
the habir re ted significandy berrer.76
SECTION III
272
_ _ _ _ _ _ _IIiiiiiiiii
...
Lessons[rom Carbohydrates
Other parcs of the body can use far, pro(ein, ar carbohydrace for energy, but not the
brain. The brain uses glucose, a simple carbohydrace, almosr exclusively as irs source
of energy.90 Apparencly as a resulr of the
brain's very rapid metabolism ir is dependenr on minure-ro-minute supplies of this
simple carbohydrate. This becomes easier
(O appreciate when you understand mac the
brain has a merabolic rate 7.5 times greater
rhan the average body ussue. 91 Although ir
makes up only 2 percenr of our body's mass,
the brain accounrs for 15 percenr ofour (Oral
metabolism.
The brain, however, does not ha-ve much
room ro store nuuienrs-space is exrremely
limired by rhe hard shell of the skull. Only
a rwo-minure supply of glucose is available
ro r!le brain cells-and chis is in the form
of glycogen-rhc storage form of sugar.
Thus, for peak performanee, the frontallobe
requires blood wirh a sundy and adequate
glucose lroei. In me ehapter on sugar and
diabetes (Chapter 8), I point out how a ruec
containing lots of refined foods can cause
rhe blood sugar ro rise quickly, and then
fall below normal. Sllch food options
abound ar snack machines and dessert
counrers. They are besr lefr out of aur dicrs. It would be benCf ro ear liberally of a
wholesome variery of complex carbohydrares sueh as those found in pot.atoes, rice,
whole grain breads, and cereals. Simple
sllgars are carbohydrates tOO, bur ir is imporcant ro undersrand rhc distinetion be[ween the simple sugaes in eoneentrated
snack foods and rhose found in natural fruirs
rhar carne packaged with a wealth of ftber.
Years ago when scicntists flrsr discovered
rhar the brain funcrioned besc with c.'Ubohydrare fuel, some people began referring
ro candy bars as "brajn food." Evenrually
we learned (hat, for sustained performance,
refined sugar was not brain food at all; ir
was just rhe opposite, as stated in Figure 19.
One study of 46 five-year old boys was
parcicularly revealing. n Boys with linie
ugar in cheir diet had superior artenrion
spans and more aceurate responses than
their high-sugar consuming peers. The differenee could nor be explained by IQ ar che
273
PROOF POSITIVE
SUG
274
low enollgh, fronrallobe funcrions ean suffer due ro iJ1adeqllare fuel supplies.
1'0 make m:.mers worse, probably rbe
mosr eommon response ro hypoglycemia is
ro ear yer anorher sugary nack. AJrhough
th.is will drive rhe blood sugar up quickly
again. research demonsrrares rhar ir rake tI.le
brain anorher 45 ro 75 minures ro regalll
normal iIHe!lecmal funetion afler the blood
_19394 Th e message
suoar rerurns ro norm.u.
I t~ke away from this re 'e~lrch is rhar adulrs
as well as school ch.ildren need ro make correct dierary choice if (hey W,lnr ro function
ar peak m~nra1 efficiency. Each day sho~ld
begin wirh a high-quality breakfasr ehar 11)c1udes a balanced selecrion of planr sources
of nurririon, 1 prefer a variery of frui(s and
whole grains along wirh ;I fe"''' nIlts. These
i(cms tend ro keep rhe blood sugar in (hc
proper range rhroughour ehe enrire 11l0r~1
ino withoUl a need for snacks. 1 explatn
m~re fully rhe imporranee ofearing a \Vholesome breakfasr in Chapter 1, "Principles for
Oprimal Healrh."
A liberal slIpply of fruits, vegerables, and
grains provides rhe besr nourislunenr for rhe
frontai lobe. AII of [hese foods comain a
healrhy quanriry of carbohydrares.
n rh,c
orher hand, essentially every rype of meat IS
devoid ofearbohydrares. If you look at food
rabies, you will see a reCUrriJ1g rhemewherher ir is red mear, fish, or ehiekenthey aiI score a big zero (01' veI')' close ro it)
in rhe earbohydrare Clregory.9 Thcse foods
arc generally high in fat and prorein, bur
de6cienr in carbohydrare, which may be oile
reason why meat appears ro bc associa[ed
wirh subrle fromal lobe impairmem.
The.re is, however, irony in ali this data.
BeclLlse [he brain is very adaptable and becomes used ro rhe lifcsryle you are on, even
healrhy changes ma)' eause a short-ierm deeline in brain dTtcieney before any improvement oecurs. It is analogous ro the siruation wirh nicorine thar 1 describe in Chaprer 16 in kicking rhe smokil,lg habic. Despire nicotine's deleterious brain effects.
when a person srops smoking, sleep qua!iry
and menral agiJiry tend ro ger worse beforc
they ger bener. The. ame is probably true
with dier. Researeh sugges[s rhar when
pcople dramatically increase rheir imake of
275
PROOF POSITIVE
There are many pertinent applicarions. Let
me bridly menrion tWO of ulese. Fim, rhere
may possibly be a relarionship bct\veen the
biogenic amines like trypt<lmine anei
ryramine and a hosr ofmild behavioral conelirions. For insrance, these compollnels may
be one of mall)' factors inl1l1encing hyperactivity in children. 1l7 Second, nighrmares
may actual1)' be a comJl10n problem tollowing rrypramine anei lyramine-rich food consumprion in the evening. (Late nighr pizza
Jovers, beware). Concerns about rhese
chemicals may provide furrher insiglusinw
why Ellen Whire wrorc that "cheese ShOlllei
never be inrroeluced imo rhe sromach."118
276
Figure 21
Menral Srare Examinarion. Those who consumed more calories in 1976 had lower rest
scores in 1991. This sClIdy indicarcs rhar a
higher consumption of c.11ories in middJe
age accelerares rhe dedine in menral funcrion wich aging. 129
These srudies suggesrs rhar overearing
(also referred co as "incel11perace eating") can
impair rhe whole brain. Such global mencal decline would be expecred ro also compromise rhe fronrallobc. Decades ago, E.G.
Whice expounded on the harmful effeers on
rhe brain ofsuch pracrices. Her statements
are shown in Figure 22. 130
1nremperanee is usually assoeiared wirh
drinking aleohot, and rhe dangers are ,"vell
ITE
--.CEA
ni/iij
277
PROOF POSITIVE
recognized. We have seen in rhis chapr~r
rhe addirional dangers of inremperance In
eariJlg, and irs serious impact on the fromal
lobe. AJrhough rhe author of rhis sraremcnr.
Ellcn Whirc, wrote exrensive!y about healrh,
she was primarily concerned wirh rheological and spiritual issues, as i.ndicared by rhe
final sraremenr: "And this is a fruirfuJ source
of church rrials." The coot cause of conrenrion, even ar a church board meeting,
may not be due to a surfacc iss~c, ~u~ ro
the food caten beforchand, making It unpossible to see thc issu.c c1earl~ and rationaJly. IfilHemperate eatUlg applies ro church
board conr.enrions, wouJdn't ir apply ro contentions in business meetings, family reJationships, aod life in general?
Anothcr sratemcnr from rhe same author fits weB wirh the informarion in
this chaprcr. "Few ... realize how l~uch the!!"
habirs of diet have ro do wlth thelr
healrh... "131 When thiswaswrirten in 1865,
there was Iiule understanding of rhe coerelation berween dier and heaJth. Today, rhe
scienrwc lirerarure is full of srudies {hat
c1early indicate the cOllsequences of nutrition and lifcsryle an aur health, many of
which have been referred ro in rhis book.
Thc completed sraremenr reads, "Few ...
realize how much rheir habirs of diet have
ro do wirh meir healrh, their char~lCter, rheir
usefulness in rhis world, and their eternaJ
desriny." 132 It is a somber thoughr, and one
we should seriously consider-that what we
put imo our body afTects the .parr of rhe
brain where spirirualiry, morallry, and rhe
will reside. This underscorcs the imponaJlce
of living and pracrjciJlg the mosr he~lthfut
lifesryle possible. We need aII rhe tro.maJ
lobe we have been given, and we need It ro
funcrion ar irs optimallevel.
When we think of the cffecr of a properly nourished fromallobe on rhe ~orenrial
for a fuller, richer life, it is cncouraglllg. We
do nor have ro be a paft of mental health
sratisrics; rarher, rhe oppoftuniry is there to
provide for a high qualiry of life, wi~h longeviry as a bonus. Nurrition and 1Jfes~le
do deserve aur mosr serious efforrs. T he
resulrs wiU be felr day by day and year by
year.
278
SECTION IV
Effects ofHypnotism,
Jl.{ and Music on the
Frontal Lobe.
Hypnosis and the Frontaf Lobe
Ler liS now move from rbe field of dict
and nurrition ro anorher area rhar can impacr the healrh of aur fronraJ lobes. We
now turn aur attention to a very popular
merhod for dealing with rhings rallging
from cornmon bad habirs ro emorionally
devasraring childhood trauma. Thar
method is hypnotism. Despite irs innocent
demeanor culrivared by circus perforlnances, media presenrations, and mass
smoking-cessation programs, hypnotism
can callse some serious ide effects. Among
the down sides of dus popuJar "rherapy" is
fronrallobe impairment.
The connection berween hypnotism and
rhe fromaJ labe comes as no surprise ro those
who understand rhis rechnique. Hypnosis.
by design, bypasses rhe fronral lobe a~ it
helps rhe subject enter imo a trance-like
srare. Dr. Freda Morris, a former professor
of medical psychology ar UCLA, has writren several books an hypnosis. In her words,
hypnosis is a stare characterL~ed ~y. a sing.leminded focus an only one dlmg, IJke a blrd
watching a snake."133 Wlule hypnorize~,
dle subjecr is ina((emive tO aII orher en.vlronmel1taJ cues. A hypnorisr can ohen induce such a srate fim by he1ping the subjects ro remajn quier and stiU, free from ~Il
ollrside diversions. Next, the hypnorlsr
helps rhem dcvelop thar new Crocus " on.a
certain poinr." On.ce rhey emer a hypnonc
stare, rhey are encouraged ro follow the
hypnorisr's mind.
.
rf brain waves were measured wlth an
EEG (e1ecrroencephalogram) during rhis
process, we would see rhat the hypnotized
person loses bela waves from rhe ?r~n. This
beta activirv indicares sound thmkmg mar
involved d~namic frontaJ lobe acriviry. Ll
the hvpna'rized stare, however an alpha
. operative,'
.
1,4 d
' w I1('ch
brain .pa((ern IS
Uflng
Prayer
Even honesr skeptics are fillding it inescapable thar prayer has unique beneftts (har
eastern meditation cannor provide. A case
in point is provided by Or. Larry Dossey, a
physician fi-om Texas. Dr. Dossey was rJised
in the evangelical Protestant uadirion of rhe
"Bible belt;" however, he became a self-prodaimed agno tic while in coHege. 138 Some
years later he became intereseed in eastern
philosophies like Bllddhisrn and Taoism,
anei began ro practice meditatioll. However, his spiritual perspecrives were sharrered
when he found that there were a host of
scientiflc studies dut showed thar prayer
aeruaJly made a difference in (he healrh of
patienls who were prayed for. As Dossey
described his initial reaction ro the compelling data, he wanted nothjng ro do with
"t:llking ta God." Ultimately however, he
carne ro a conclusion: "J decided chat not ro
employ prayer wirh my patienrs was rhe
equivalem of withholding a potent dmg ar
surgical procedurc."J39 Dosse)', coovinced
by tlle power of prayer, was 00 longcr content ro only meditare; he nude it a daily
practjce ta commune with the Absolute
Source of power.
Whar 1 haye shared about Dosscy's experience does not yet address r11e effecr of
prayer on the fronrallobe. However, it does
demonstrare that from the perspecrive of
rhinking scienrjsts, prayer has benefits that
exrend beyond mere meditation. Dossey
does, however make profouod connecuons
bceween prayer and the fromal lobe in his
book, Healing Words: The Power of Prayer
and the Practice of Medicine. The book is
279
PROOF POSITIVE
280
281
PROOF POSITIVE
T
Activities that strengthen the ",ind:
Playiog Bridge
Crossword puzzles
Activities that do noi:
Bingo -- "it kills the mind"
Television -- "tbe worst thing
that could be do ne is to sit and
watch television"
Figure 23
282
Thc efTecrs of relevision are far-reaching. One of rhe grearesr eoncerns in academic eircles is rhar rhe TV viewer's imeIesr in rCf/.ding is markedly redueed. The
more relevision w;ltched, the grearer rhe
ill(eresr in reading suffers. Children who
spend many hours each day watching
rend ro be poor readers. Their reading abiliry and reading comprehension scores borh
suffer. n Learning omer sllbjects such as
hisrory, geography, marhemaries, and English is based an reading; thus, poor readers
have a general learning hand.icap. The reSlllt has been a consisrenr decline in rhe average reading skills of our yourh sinee TV
began ro be influenrial in the 1950's. Television affecrs more than reading skills. Ir
weakens brain power in general. This is true
at any age, from early ehildhood ro rhe
'golden years." A recenr srudy revealed rhar
cenain acriviries ofrerired persons increased
menral capaciry while other aaiviries decreased il. 1B The resu1ts are shown in Figure 23.
These reswrs are encouraging: byavoiding mind-numbing acrivities like warching
television 3nd engagiug in ehallenging acriviries, evel) people of reriremellt age can
improve mental abiliey. Retiremell( does nor
mean rhat yom br<lin has ro waste away.
A.nother way that televisiol1 undermines
healrh is b)' encouraging poor lifesryle habits. As we explored earlier in the chaprer,
nutrition is importanr for rhe brain tO funerion properly. Mally children and teenagcrs are nOt fUllctioning ar rheir full frontal
lobe eapaciry because of rheir earing habitS.
If you view a few children's programs (and
some adult programs for that marter), you
will notice rhar a variery ofsugar-Iaden, high
far foods are frequently adverrised. 154 Ltrge
secrion ofour supermarkets are loaded with
rhese television-advertised snack foods, nor
becallse rhey are good for llS, bur becausc
rhey sell well. As we have a1ready seen in
this chaprer, mese items are really "anri-brain
foods." This research demonstrates a principle commonly seen: compromise of the
fronrallobe by one acriviry (in rhis case, relevision) favors poorer ehoices (for example,
junk food consumprion) whieh in turn lead
rv
TVO NOTTV:
FAT IS THE QUESTIO
Metabolic rate of children ages 8 to 12 during
television viewing was significantly lower than
when the children were at rest doing nothing.
Lower metabolism combined with the h'igh fat
snacks eaten during thc hours in front
of the TV places children at high risk for obesity.
Kids watch 26 hours of TV weekly
on the average.
Chndhood obesity now affects
1 out of 4 kids.
Figure 24
283
PROOF POSITJVE
Figure 25
have grearer learning abiliry when compared
ro cheir relevision-raised peers. 164 One staIding scudy compared small rown residenrs
of aU ages before ;lnd aher the inrroducrion
ofTV Wirhin two years of television coming ro a media-isolated Brirish Columbia
rown, both chiJdren and aduJcs suffered a
20 percenr decrease in creariviry. rn addition, rhe residelHs became generally less
persistenr when rackling a problem. '65 , 166
284
Television reduces aur powers of discrimination. rf you were interesred in receiving the most accurate aCCOLlIH of the
news, which form of media wouJd you uusr
rhe most? Would it be television, the newspaper, ar rhe radio? As parc ofa psychology
experimene, a prominenr Brirish commentaror purposely gave conflicting answers on
rwo separare TV inrerviews. His eelevised
fabrication fooled abour baiE rhe number
ofviewers. His deceptian was less successfui when individuals rcad his uanscripr in
rhe newspaper or heard him on the radio.
In the experimenr, it wa.~ annollnced that
rhe well-known politicaJ commenraror, Sir
Rabin Da)', would name his favorite movie
in a 25 second interview, and rhen name a
differenr movie as his favorite in a subse-
25. 167
Norice rhar rhe people who watched the
inrerview on television could have fared almost as well ifrhey had /lipped a cain. But
those who read rhe same inrerview ar listencd to it an rhe radio were signific;uuly
more likely co be corrcct. The experimelll
indicared rhat it s somerimes more diffi.
cult [O discriminare berween rhe true and
rhe faJse when somerhing is presenred an
TV rather duo occurring on radio ar in
prinr. 168
TV Trains in Non-Reaction
Both rhe Emerys and Dr. Erik Peper
poine aur that viewing of television also
rrains individuaJs ro be non-reacrive. This
srate of non-reacrion deseribes a passive donorhing arritude when eonfronted wirh
needs and problems. Even watehing the
news day after day rends ro induce a nOI)reacrive arci rude, which is a prorecrive
mechanism. When you view srarving children in Somalia, you cannor go ro rhe television set and give rhem soroe food. When
you see war-ravaged lands, you cannor lend
a helping hand. Yes, you could send mOlle)'
ro some humanitarian organization (which
may or may nor address rhe problem), but
the nCxt day's evening news likely presents
the same tragedy [hat you just donaeed
money ro help. Perhaps even worse, two
days later you will probably see another
shocking evenr rhat, were we presem ar rhe
scene, wOllld again caII for our wholehearted involvement. The more we see tragedies rhat we cannor respond ro, the less we
tend ro reacr: we are learning ro be nonreacrive. Wherher it is on rhe news, i.n serial programs, or full-Iengrh movics, when
we sec su/Tering repeatedly porcrayed bur
AL
TV
EWE
TEE
~~ULTS
285
PROOF POSITIVE
Television Is Addietive
286
Most people do nor realize rhar re1evision is addicrjve. They find rhemselves
gravirating roward rhe ser without rhinking
about ic, and some leave it on aH day. In
1976, the Derroit Free Press conducted a
survey ro help derermine why rheir newspaper circulation was decreasing. The survey resu1rs showed mat mosc people received
cheir news and information from television.
This is unfotnmate because, as we have seen,
in some respects ir is rhe poorest source of
informarion. We can learn so much more
from reading newspapers, news magazines,
or online computer news services rhan by
watching one-sided news clips pass before
our eyes in rapid succession. Also, we may
miss a poinr, bur cannot go back and rake
anomer look. Reading is by far a berter way
to review the news, learn new things, and
involve our frontallobe.
The Detroit Free Press did nor STOp with
rheir survey. They went an ro offer $500 tO
auy family wha would give up relevision for
one monrh. The paper extended rhe invitarion to 120 familics. A total of93 ofthem
could not be enriced ro part wirh their television for even thirry days. However, 27
families accepred rheir offer. To make sure
they could nor cheat, the newspaper company installed e1eerronic devices thar would
interfere with any relevision used on their
premises.
The reswrs of rhe one-momh triaI were
amazing. Family members manifesred actual withdrawal symptoms. Insomnia and
headaches were common. One man, noted
for being a kind husband, lost his cool during me firsr week, became irrirared, and
began beating his wife. However, mroughout the mondl artitlldes changed. At ilie
end of rhe monrh, ro almost everyone's surprise. aii 27 families said mat it had been a
good experience. Mosr of rhe famiJies put
their extra rime ro good use by gerring rhings
do ne :Iround the house. One of ilie most
rewarding findings was rhat rhe families
were able to rdare to each omer in ways they
had n.or done for ye-ars. They found mings
rhey could do rogether, their minds were
more creative, and rhey were acrually enjoying life more than when they had relevision.
Would they go back ro relevision now
rhat rhey earned their $500? They were
generaIly convinced rhat they would do
much better if rhey kept tdevisiol1 viewing
ro a minimum. The study helped to illus[rare rdevisions' addictive aJlure alld demollsrrated thar in many respects TV viewing works against LIS rather rhan for us.This
study actually provides a glimpse inro anorher danger ofTV viewing: rhe in.fluence
of parenrs is greatly dimillished when TV
becomes rhe main companion ro children
in a home. This lack of parental involvemem in the lives of children direcdy relates
back ro anorher frontal lobe robber: aleohol and robacco use. Researchers from
Louisiana Sr.are Universiry Medical Center
in New Orleans demonsrrated rhis when
rJley srudied over 2000 fifth and sixth grad.
ers for rhree ro four years. 174 Children who
reporred (hat rheir parems spenr more rune
wirh chem and had more communicarion
wirh rhem were less likely ro llse a1cohol and
tobacco. They were also less likely ro choose
friends who used these substances. Unforrunately, rescarch shows what we aII would
expecr: with more television viewing, rhe
amount of time spenr in acrive conversa
rion wirh family members signilicancly decreases. If relevision viewing is depriving
LIS of aClive rime spem tOgerher as a family,
parems may likely reap an extremely bi[[er
harvesL
Figure 28
SIC~,v
Musie enters the brain tbrough its emotional
regions, whieh include the temporallobc
and limbie system.
From there, some kinds of music tendto produce a
frontal lobe response tbat influenccs the wilJ,
moral worth, and rcasoning power.
Other kinds of musie will evoke very JiUle, if any,
frontallobe response, but will produce a
large emotional response witb very little
logical or moral interpretation.
Figure 29
287
PROOF POSITIVE
288
were having so much trouble, the researchers examined rheir brains, looking for
changes in the hippocampus, a region in the
temporal labe near the brain stern, which is
usually associaeed wieh alerrness, memory,
and learning. They fOllnd evidence of abnormal branching tind sproueing ofthe nerve
ulls, and also disruptions in the normal
amounts ofmessenger RNA, a chemical crucial ro memory srorage.
The researchers concluded ehat ilie culprit causing rhe memory and learning problems was the music's rhythm, not its harmonic or melodic structure. The theory is
that cenain musical rhythms help ro synchronize natural biological rhythms, mus
enhancing body functions, wltile other
rhythms rend ca dash wirh, ar disrupe, those
internal rhyrhms. This is noe surprising
since ali of our body syseems function in
rhythm. The study's auchors postulate that
if ehese natural rhythms are disrupted by
some kind of disharmony, detrimencal effects can result, includingpermanent uarningdifficulties. This could help explain why
rock music listeners are more prone ro lIse
drugs and engage in extramarital sex, and
why heavy meral listeners are much more
Like1y to consider suicide. 182
Not only did che disharmonic rock-like
music cause damage ro the temporallobes,
ir also caused arrophy of the frontal lobe.
This arrophy would be expeceed eo affecr
moral worth, learning, and reasoning power.
Harmonious rypes of hyrnns and symphonies, on ehe oeher hand, can produce a
very beneficia! frontal labe response. This
is the kind of musical environmenc in which
aur children should be raised-music that
can produce a positive radler dlan a negaeive effect. Classica! music has been demonstrated to help college studencs Jearn spatial relationships in geometry.183 A seudy
showed that listening ta Mozan piano soIlaras significantly incre..sed spatial-temporal reasoning. l84 Interesringly, Mozan began composing music at the age of four.
In a follow-up of rhe Mozart study, children three to five ye..rs of age who received
eight months ofgroup singing and keyboard
lessons scored significanrly higher on rhe
"object assembly' task (arranging pieces of
Cerrainly from rhe studies we have reviewed, much of the relevision programming, induding MTV, and rock-like music in general, would fit inro the carcgory
she menrions. lf our young people could
grow up in a posirive, supporrive environmenr, imagine how many of them would
become wholesome, eiliical individuals who
would be numbered among the greatest men
and women of our day.
SECTIONV
10
Mechanicallnjury
Mechaillcal injury can infljcr permanenr
brain damage. Boxing. football, and mororcycJe riding are examples of high-risk
289
PR:OOF POSITIVE
fIict fromaJ lobe damage. For this reason,
car seat belts and shoulder harnesses are a
must. Flirthermore, work place injuries are
not confined ro the Phineas Gages of yesteryear. Take aJl reasonable safery precalltjons on the job.
G
Results of MRJ measu.rements ofbrain size:
figure 32
290
291
PROOF POSlTIVE
and room ro roam in exer<l large cages.
When rhe resulrs were in, rhose mice had
developed 15 percem more brain cclls in a
key pan of rhe brain responsible for memory
and !eaming than genetically idenricaJ mice
living in sparse surroundings. The exrra
brain cclls enabled them ro negotiate complex mazes f.1Ster and more efllcienrly. Researchers say mar rhere is every reason tO
sllppose rhar similar reslllrs would hold rrue
for humans. The impoHam conclusion is
dlat the environmem we provide for our
children and reenagers may actllaJly influence their number of brain cells and their
abiliry ro learn.
292
Conclusion
~r::
. .
Ellen White described the effects ofchallenging rhe brain as quoted in Figurc 33.200
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9S
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Uau K. el:l1. Etteccs o( diel;uy phosphalid)'lcholinc on
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120 Floyd EA, Young-Seigler Ac' el al. Chronic elhanol ingestion produccs cholincrgic hypofunccion in rac brain. Alcobol1997 Jan-Fcb; 14( 1);9398.
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1.2
1_3
BaJdwin BE. OiCl and lhe braill. Minim] Magazilll!. 1990 Mar p. 25
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295
PROOF POSITIVE
IlS Whire EG. ]7,e MiniSlry ofHen/ing. Nampa, ID: Pacific Prcss Publishing A~ ocialiOIl, 1905 p. 296.
128 Mealls LW. Higgins JL, Fernandez TJ. Mid-lifc onsel of djelary remiclion cxl('nds life amI prolongs COgJliliw funclioning. Physio/ Bd1ml 1993
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1;0
ISI
OII
children. Pe
119
154 Zucl<t'rman OM. Zuckcrmall BS. Television' impacl on childrcn. Pedill/ries 1985 Feb;75(2}: 233-240.
While EG. CbU1/$lds 011 Din dnd Foo,ls. Hagersrown. MD: Revi"w and
Henlld Publish ing Associar ion, 1976 p. 50.
130
lS5
DiclZ WH. GOrlmaker SL. TV or nOI 1V: f.,r is ,he queslion. PtdiJU
1)1
IS6 Djelz WH, Gorrmaker SL. TV or not TV: fat is lhe quesrion. Pedimrin 1993 Feb;91(2):499-S01 .
157 Klesgcs RC, Sheholl ML, Klcsges LVI. Effeels of tclevision OII melJbolic rale: porential implications for childhood obesil)'. Pedi,ltricJ 199:1
Feb;91 (2):281-286.
While EG. Cnun ris on Diet ,,,,d Fo{)(IJ. HagC-l"stown. MD: Rcview and
Herald Publishing Associaljon. 1976 p. 51.
132
lS8
1.\.4 J~rry Mander qUOling Merrelyn ;Ind Fred Emery, lbeo al rhe Cemcr for
Continuing EduGuion. AUSlralian NatiOlul Universir)' al Canberra. In:
Mander J. Four ArgumeJJlsfor tiN' E/imillmioll o.fTeletJisioll. New York. NY:
Qllill. 1977 p. 205-21 1.
1)
IJ~ Dos ey L.
cille.
Hl'a/iug W'rJIYIs: TIJI' 1'01/1",. of!'myl'r nnd the !'metice ofMediew York, NY: HarperCollins Publishers, ) 993 p. xvi-xix.
Do se}' L. Hell!illg \\70/d.<: Tbe Power of!'myer Imei thc Prtlctice ofMedicine. Ncw York. Y: HarpnCOllins Publishers, 1993 p. xviii.
139
I.{O [ ossey 1.. Hetl/ing \Vo,.,ir: The Power ofl'r't)'l"r 1I11r1 the I'n/etice ofMerli.
l"ne. New York. NY: HarperCollins Publishers. 1993 p. 30-32.
Dos ey L. Hell/ing l\I'oms: The l'ower ofJ'1YI)'eT <1J/{J t!le Prnnice ofMedi.-illl. New York. NY: Harperollins Publislwrs. 1993 p. 241.
141
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1 !
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(11
160 Valkenburg PM, van der Voon TH. (nf1ucllce ofTV an da)'dreaming
aod cr{'alive imagination: a review of researeh. Ps)'cJJl)/ Bull 1.994
Sep; 116(2}:3 16-339.
16. Valkenbllrg PM. van der Voon TH. Inilllcnce ofTV on daydreaming
and creali"e imagin:llion: a review of researeh. PJ)'chol Bull 1994
Sep; 116(2):316-339.
162 Wh"c!er JL. !?etIJote (./}I}lrol/ed: How 7V Afficts YOtl nnd Your Fitllli!y.
Hagemnwn, MD: Revicw and Herald Publish ing Associarion, 1993 p. 39.
16J Valkenburg PM, V:ll! der Voon TI-!. Inf1ucnce ofTV on daydreaming
'lnd creativc illlaginalioll: a review of research. Psye/Jo/ Bull1994
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HagerslOwn, MD: Review and Herald Pllblishing Assooalion, 1993 p. 39.
16S William TM qlloted in Whecler JL. Remof(' Colltml/I'r/: HO/ll 'IV Af
jiXl.S You fmd VoltI' Pamily. HagerslO"'n, M D: Review and Herald Puhlish-
Il\.'
Wiscman
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N'Y: Quill, 1977 p. 194-196.
141
"6
14<'
296
'6?
170
\~/hecler
172 Peterson JL, Moorc KA. FUrsLenberg FF Jr. Tclevi,ion viewing and
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,,' Whedcr JL. Sqllandering Gods Grealcsl Gi(l: Time. In: RmlOu Control/eJ: How TV Aj}eeu You and }Dur Fl1mi~y. HagecslOwn. MD: Re"ie'"
and Herald I'ublishing Associarion. 1993 p. 45-50.
176 Lylc JL. Hoflin:lIl HR. Children's Use o(Tclevision and Other Media.
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OC: U.S. Governmenl Prinring Oflice. 1972.
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Diet'L WH, Gonmaker SL. TV or nOI TV: (at is the queslion. Pedial-
gUSI, 1996.
18 Rauscher H-I, Shaw G, Ky KN. Lisleniog 10 Mozan Enhaoces SpalialTemporal Rcasoning: Tow:uds A NcufOphysiologiCl.l Basis. Nl'llroscima
UUI'T 185,1995 p. 44-47.
18< R.'lllSCher FH. Shaw G, Ky KN. Lislening ro M07A1rt Eohaoces Spariallemporal Rcasoning: Towards A NeurophysiologiCl.l Basis. Ntllroscima
ut/l'T J85, 1995 p. 46.
18;
Rauschcr H-I, Shaw GL, el al. Music and Spatial Task I'ctformance: A
IS7
GroUl DJ.
1.'9
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Scp;20(3):340-348.
100.
\'V'hil" EG. The Bible a Ml';lnsofBolh MCl1lal and Moral Culrure. In:
Advl'IIl Rr/lil'llIlmd S'lblllllb Hrrald, 1883 Sepl 25. p. 25. round In: Ellen
G. Wh.ile Esmc. Thr P7IblislJrd Wrilings of Elim G. Wbiu. Version 2.0
(CD-ROM), 1995.
Whilc EG. Mind. ChnTIICll'T, d7Jd Ptmonll/ily. HagerslOwn. MD: Review and Herald l'ublish.ing Associalion, 1977 p.93.
2uI
10'
203
10
White EG. We Choosc rhe Bcsl. In: SOnJ alld DauglJleT5 o/God. 1955
2M
p. J77.
297
PROOF POSITIVE
298
CHAPTER THIRTEEN
STEMMING
THE TIDEOF
IOLENCE
D
299
PROOF POSITIVE
experrs are predlcting. Alld rhe problern is
nor confined [Q urban areas as illllsrrared
by the [acr thar New Mexico, largcly a rural
Srare, has rhe highesr homicide rarc for children ages 10 rhrough 14.
We have a narionwide problcm. And ir
is a problem thar we need ro seriollsly address. Ir fim demands recognirion rhar CUfrenr efforrs are insufficienr ro adeqllately
address aur violence-relared problems. Then
III
Homicide
III
Suicide
III
III
Aggravated assault
(often with a weapon)
III
Spouse abuse
III
III
III
Elder abuse
Robbery (theft
directly from a
person)
Arson
Figure 1
300
lives at risk. Third, [he "drug business" carries mulribillion doUar srakes: violent dearhs
can resulr from confrontarions regarding the
manufacrure.. sale, or dislribution of drugs.
No national staristics are available rhat give
LLS a feel for rhe percentage of homicides
re!ared ro [he illegal drug indusrry. Howcver, studies in New York Cir)' and Miami
indicare rhar ar teast 25 percenr of ali rhe
homicide,~ in those cilies are re1arcd ro drug
use. J3
AIcohol is a key player among rhe causes
ofviolcnr dearhs. Many srudies have shown
rhar roughly 50 perccnr of rhe vicrims and
pcrpeuators of assaultive violence are under the influence of aicohol. 14 AIcoholism
is ranked as rhe second mOST commonly reponcd mental illness associated wirh suicide
(only depression olltsrrips it) .15 Concerning child sexual abuse, alcohol use occurred
in conjuncrion wirh anywhere [rom 19 ro
70 percent of the offenses. 16 Statistics like
rhese provide a srrong argllmenr for ratai
abstinence from alcohol and iI1icit drugs if
a person is concerned abour being ei(her a
vicr.i.m or perperraror of violent acrs. 1 explore the broad range of iS5ues deaJing with
alcohol more rhoroughly in Chaprer 17,
"Wanr a Drink?"
Many prescription elrugs also have
mind-alrering effecrs. Wherher il be
Valium, Ativan, Xanax, Codeine, Lonab,
Percocet, or a hO$r of oIher Jess familiar
drugs, many of Ihe agenrs rhar we resort to
for pain, anxjery, OI' discomfon can mpair
aur mental c1arity. We shollld look ar such
drugs as rhe cause of problems rarher than
the sollirion. There m,ay be a legirimare
short-rerm use for some of rhese agents.
However, if you are using an)' mind-alrer~
ing drugs on a regular basis, you sholild view
thar as an indicarion rhar you need furrher
help.
301
PROOF POSITTVE
being a vicrim ofhomicide. sires duee parricular areas ofpsychosocial deficieney. Specifically he Jisrs "Iack of rradirional supporr
sysrems (such as family and religious insricurions)." lack of"moral consciollsness' and
lack of a "sense of identiry."17
The concern for a lack of moral consciousness srrikes a resonaring chord wirll
many Americans. Many feei rhar aur nation is experiencing a steady moral decline.
Figure 3
Carjacki'ng
Knoekout
Ride-by shootings on bieycles
Wilding (ficndish gang aetion)
Their philosophy: "Hatred is hip. Killing is cool."
"We are seeing a eallous disregard
for human life that we have
never seen before."
Figure 4
302
advenising. it follows rhar aLU moral judgmem will be influenced by me greater rime
spenr in viewing rhe images seen before and
after rhe adverrising.
ro deny rJlar TV's portrayals of sex and violence are damaging our sociery. Umil recenrly, mosr liberal rhinkers have raken rhe
po irion rhar freedom of expression is paramoune in America. Their rhetoric became
very familiar: "We are in a free country 311d
we shouJd place no resrricrions on rhe por[rayal of violence or sex."
However, some of [!le mo t sraunch proponenrs of freedom of expression 011 rhe
airwaves have now reversed themselves.
Some are even caJJing for restricting damaging TV marerial from home viewing. A
seJf-proclaimed liberal organization, che
Child Developmenr Unir ar Nottingham
Universiry. Eogland issued a sratemenc
signed by 25 psychologisrs and pediarricians
in which r11ey confessed thar mey had made
a serious misrake in rhis regard. -4 An. excerpr
from cheir sr3rement is shown in Figure 5.
Ir is remarkable rhar they confessed rhar
meir former srance assening rhe harmless-
Figure 5
303
PROOF POSITIVE
ness of TV violence was incorrecr. Even
more srarriing is rheir description of some
relevision viewing f.ue as a form of chiM
abuse. Despice such admissions, ehere remain some who seitl deny rhe hannfulness
ofTV violence. They hold ehac rhere is 1\0
absolute proofof a cause and effect re1aeonship, assening that rhere are roo many O!her
facrors thar inf1uence yourhful behavior,
sueh as home envirotunenc, moral rraining,
and peer pressure. However, as a WalJ Srreer
Figure 6
304
AVERAGE Ilriliil~)j
EX. a'-Il:o'I.Y.~
"Aggressive impulses, like most human phenomena,
are distributed along a bcll-shaped curve, and it is at
the margin where the signifieant effcet is to be
observed: 'It is an intrinsic property of sueh beII
curve distributions that small changes in the average
imply major changes at the extremes. Thus, it' an
exposure to television causes 8%
of the population to shift {rom
below-average aggression to
above-average aggression, it
follows that the homicide rate
will double.'"
Figure 8
305
PROOF POSITIVE
Without these studies, many would find
ir hard to believe that viewing of violence
during rhe ehildhood years collie! influence
crimes ill adulrhood. Yet, the facts speak
for rhemselves. I see an iIHeresting paralJei
ro the effects of smoking. When a yOllngster starts smoking, rhe damage being done
is not apparenr, but we now know thar years
larer it may ulrimate!y Qluse significamand even life r.hrearening-consequences.
Ta prevem problems years later, we righrfully rry ro inJluence our children ro avoid
smoking. Why shouldn'r we rake rhe same
approach regarding television viewi ng?
306
sion programs are more violmt than adult television. TV Guide. which usually sides with
the television industry, recendy conrained
a surprising arride entided, Is TV Violence
Banering Our Kids?"39 One of the saJienc
points in the arride was the idenrification
of the most violenr form of programming:
C;Utoons. This was not surprising to media
scholars. Earlier data rhat compared childhood and adult viewing fare found thar children were exposed ta six times as much violenu as their parenrs. 40
The problems creared for young children
by TV watching are summarized in Figure
9. 41 Each sraremenr is based on che resulcs
of one ar more fac tu al srudies; ehey are not
in toe rcalm of opinion.
Figure 10
307
PROOF POSITIVE
308
-----
12:16
Haw many violent crimes are commrced because of TV viewing in America?
Again, epidemiologisr and physician Of.
Brandon Cemerwall demonsrrares his COlllmand of [he subjeec. Althollgh he recognizes rhar a number of orher t1.crors have a
mie in our nacional epidemie of violence,
Dr. Cenrerwall has acrempred ro isolace che
effecr of relevision by using staristical cools
co analyze rhe avaibble researeh. He chus
has esrimarcd how mueh violel\[ crime
wOllld have been prevemed had relevision
never been incroduced in America. His resulrs are shown in Figurc 13.47
In short, relevision viewing appears (O
be responsible for fully one-half of today's
violent crimes. Thus, ic likely is che largesr
single underlying cause and eonrribucor to
violent crime in rhe develaped world.
Should TV Programming be
Regu!4ted?
Should we have governmenraJ conrrols
seeking?
Figure 14
309
PROOF POSITfVE
eelevisioll news ro be elHenainmem. Consequemly, it needs to be phorogenic and exciting ro be acceprable ro viewers. lf the
programming is Ilor designed to be emertaining, mosr viewers switch ro anorher
channel.
The TV news has its own quantiry of
the porrrayal of violence. Violence now
pervades TV programming ro such an exrent t!lat it has crept into the Local TV News
broadcasrs in increasing amoullts. The
Detroit News surveyed 40 TV news broadcasrs on faur stations in December, 1996.
and January, ] 997 and found that "crime
was by far rhe most common type of story
on each st.1.(ion."51 They also discovered rhar
'disaster stories-accidents, floods, blizzards"-were second. "Largell' nonexisrem
an ali four stations were srories on local
politics and governmem, education, etc."
No longer can we escape the viewing ofvi 0Jence bl' switching ro the news.
Channel restrictors are now available
that wiU block out selected channels. Time
limiters can also be retrofined mat will block
our alI channels for seleaed inrervals oftime.
Other rechnologies are being discussed ehar
may provide concerned parenes with a measure of conuol. However, there are problems. Recent research deal ing with the V-
310
srood ro influence a myriad of social decisions. Should a smali rown bllild a new high
school foorball field? Should I encourage
my son ar daughter ro play comperirive
sporrs? Should the financially strapped .local school board ClIC che arhletic budget or
lay off teaehers of core subjecrs? The lisc
could go on and 00.
Surprisingly, Miracle's review of cite published research literarure did not turn out
me way he had hoped. It did not demonstrate a clear benefit of sporrs on character.
However, a number of unanswered questions were broughr ro light. In rhis context, Miracle collaborated with rwo other
scenrisls and embarked on their own
srudy.56 They fim identified a nationaliy
represenrarive sample of 1600 male high
school senors. Then they analyzedrhe S(Udencs' personalities ta altempt ta measure
me etrecrs of parricipation in varsiey arhleties. Miracle and his colleagues fOllnd thar
characrer trails were affected. but the effecrs
were "small in absolure size" sa rJlar dley
concluded. "high school sporrs did linie ro
benefic or hann rhe social developmcnr of
parricipams." However, rcading their resulcs carefully gives cause for concern. Al
though rhe effeccs on character may have
becn small, they wcre in fhe wrong direction as illuscrared by Figure 16.51
Aggression and irrirahiliry, instead of
decreasing. were increased. Honesty and
Increased aggression
lncreased irritability
Reduced honesty
Decreased self control
Decreased independence
Slight increase in self-esteem
------------~
Figure 16
311
PROOF POSITIVE
self-control, instcad of increasing, were decreased. The anly change {hat was judged
ro be positive was an increase in self-esteem.
Nthough self-esreem mal' seem on rhe surface ro be desira bIe. rhere is reason tO believe fhar wherhcr ar nor rhis factor is desirable depcnds on why one esteems fJirnself
There are seriolls concerns rhar increased
self-esteem based on one's dominance of
orhers mal' fosrer pride, egotism, and aggression. This concern is re-echoed by
Chrisropher L. Srevenson in his dassie review ofthe lirerarure on sporrs and personaliry. Throughouc a multitllde of srudies,
he observed thar ath1eres generally scored
higher on the psychologicaJ fanor of"dominance. "58 AH in aII, rhe research raises the
question as ro whether competirive arhleries mal' be one factOr t-hat is subrly increasing rendencies that-given orher filCtors anei
circumstances-may actualiy predispose to
violence rarher rhan prorecting againsr it.
A New Zealand srudy of a thollsand 15
ro 18 l'eal" old boys and girls found tim juvenile delinqucncy is grearer for those involved in competirive sports. S'J Boys heavily
involved in sporrs ar age 15 were ewice as
likely ro be delinquelll as rheir peers ar age
18. Girls similarll' involved in sporrs ar age
15 were almost duce rimes as likell' ro be
ddinquenr as rheir peers ar age 18. Even at
312
Sportsmanship-Faet or Fiction?
A sponsman is defined as someone
" ... who can rake a 10$s or defear wirhout
313
PROOF POSITIVE
Name
Mike Tyson
ScoUie Pippin
baseball
ba5ebaU
hec'key
Darryl Strawberry
WiU Codcro
Mark Fitzpat.rick
golf
footbaU
John Daly
Dan Wilkinson
footbaU
Warren Moon
football
football
Johnnie Church
Teako Brown
football
3 SMU players
football
foothall
football
football
Rabsctou Jeokios
Walter Smith
3 Idaho SI. players
Nilo Silvan
football
O.J. Simpson
rape
shoving his fiancee
against a car
several domestic beatings
beating rus wife
kicking his pregnant
wife
beating his wife
punching his pregnant
gl:Lfriend in stomach
slapping and choking
his wife
assaulting bis \Vife
slapping girlfriend,
throwing her to tbe
ground
aggravated sexual
assauIt 00 girl, ) 6
rape
assaulting his girlfriend
rape
assaulting and
raping girl, 17
murdering his wife
and her companion
Figure 20
314
The American publ ic ac large seems blissfully unaware of rwo conclllsions rllar seem
clear in rhe scientific ar.hletic literature:
1. The idea thac "sports build characreI'n is a myth.
2. The trurh is mat sporrs acttlally have
a rendency ro cause a dedim: in characrer.
OI'. Mirade aud Rees in rlleI book Lessons [rom (he Locker Room stare it this way,
"Rcmlrs of in deprh analysis of moral reasoning in spon have shown Ular athleres
have a rendency ro shrug off moral decisions as not their responsibiliry and thar r11ey
also exhibic a self-serving bias when judg-
315
PROOF POSITIVE
316
2.
3.
4.
5.
1,
'Figure 24
317
PROOF POSITIVE
The whole world has heard of Sodom.
Ies hisrory is doclImented in the Bible. The
word "sodomy" was derived from rhe name
of rhis city; ir denores oue rype ofcrime that
was freely commirted in Sodom. Violence
and sexual crimes seemed to be ar t11e top
of the lisr in rhar ancienr urban area. lnteresringly, rhe Bible provides four reasons for
mese crimes, as quotcd in Figure 26.
Note the four characterisrics of Sodom:
1. Pride
2. FlIllness of bread
3. Abundance of idleness
4. Lack of compassion for rhe less forrtmare
318
fdle Time)
ru and Violence
Ler LIS look furrher ar rhe rhird charac(eriscic, the abundance of idleness. What
are Americans doing with rheir idle rime?
Whar is the major acciviry dur occupies rhe
idle rime in America? It is no secret; ir
has been well publicized. Many statisrical
srudies have been made that verit)r ie. It is
watching television. Tdevision is rhe Ilumber oile" idle acriviry" ofAmericans across rhe
319
PROOF POSITfYE
n:uion, across age groups, across even socioeconomic groups. As has already been
poilHed om, we are reaping r!le resulls of
rhis idle acriviry in the form of continually
increased violence and immoraliry.
Living Without TV
1 am often asked how 1 and my family
can live in eoday's warld wirhom relevision.
Mally people seem to respond wirh blank
looks when asked whar rhey would do with
cheiI rime iJ rhey did nor warch TV. 1 have
SE
Learn geography, science, math, or art
Learn to cook and bake
Develop hobbies and related skills
Visit the library
Quilting, sewing, etc.
Learn to handle money
Learn a musical skill
Subscribe to newspapers or magazines
Fgure 28
320
thus lisreel some of rhe wide choices of acrivities dtar can enrich your life and yom
family's life in many ways. You will now
have time for rhings rhar are meaningfulsuch rhings as family and social acriviries,
self-improve.menr acriviries, physicaJ acriviries, development of family values, aod recrearional acriviries.
321
PROOF POSITIVE
Figure 30
Figure 31
322
Conclusion
Violencc in America is here ro stay unless we make some dramatic changes. 1 have
neithcr attempred ro denne the emire scope
of che probJem nor described ali rhe necessary changes ro fully address (his socieral
parasire. However, 1 believe we can do much
ro shift che momenrum away &om the growing problem ofviolence by individual commirrnenr ro rhe duce rasks olldined ar rlte
beginning of rhe chapter:
References Uni led Slalcs Deparonent of Healrh and Human Services. Violem and
Abllsive Bebavior. In: Healrhy hopk 2000. Washjngton, DC: US Govt'rnlllenl Prillling Office. DHHS Publication number. (PHS) 91-50212,
1991 p.226.
1
Rosenbcrg Ml., Mercy JA. Assaulrive Violence. In: 1.,sl JM, Wallaec
RB. edilOrs. Maxcy-RofC1I1/lil!w Public Hl'I1lth ilrlll !'rro"miv, M,dicinr13r11 ({Iition.. NorwaJk, CT: Appleton & Llnge, 1992 p. 1038.
T,cJmimUJI the fourW kadiag raliu Qj,Yrllf'S qfporrntillilift lost bc/or llU
Rosenberg ML. Mcrcy JA. Assaultive Violenee. In: Last JM. Wallacc
R13. edilo~. Maxcy-Rost'llltll-um Public Ht'I1Lt" ,mri PUlJmlive Medicim13th rdirion.. Norwalk. CT: Applelon & i.ange, 1992 p. 1035.
Roscnbcrg ML, Mercy JA. Assaullivc Violence. In: Last JM. Walhcc
Rll, edilors. Maxcy-RosellauLasr Public Health I/1ltl ?m,mtili/' Medicine13r1urlition.. Norwalk, Cf: Appleton & L31lge, 1992 p. 1035-1062.
Babb:lJl DJ. Epidemiology al1d Prevention of Selected Chrooic U1In: Cassens BJ, editor. Preventive Mtdicine Imri Public Heallh-zo J
edition. Philadelprua, PA Harwal Publish.ing. 1992 p. 147149.
14
1~
O'Carroll p~ Suicide. In: Lut JM, Wallace RB. edilOrs. MaxqR01f'l}(m-I-llJr Public Hel1lt Imri !'revmtilJt' Medi/lr-13th edition.. NorwaJk,
CT: Applclon & L1J1ge, 1992 p. 1055.
16 Finkelhor D. Child Sexual Abuse. In: LlSI JM, Wa.llace RD, eJitors.
MIL'(cy.Rosmtltr-l..iw Public Ht'ollb and Prrvt:lUivr Medieine-13th edition..
Norwalk, er: Applelon & L1nge, 1992 p. 1050.
17 Balaban DJ. EpidcruioJogy and Prevemion of Sclcctcd Chronic [11ne.sscs. In: Cassen& BJ, edilOr. Prromlivt' MNlicillt' ond Pllblic H"fllrh--2""
edilion. Philadclphja, PA: HarwaJ Publishing, 1992 p. 149.
18
19 71ie (Washington PasI Feb 1990. As ciled in: Whecler JL. The Long
Blood)' Trail-Violence in America. In: Rnnoff Colltrolkd: How 7V Afficts
You al1d Your Family. HagerslOwn. MD: Review and Herald Publish.ing
Association, 1993 p. 96.
20 Whcelcr JL. Sqllandering God's Grealesr Gi[l: Time. In: Rt'1110ff Controlled: How 7V Affic/S YoII ilrul Yotlr Family. HagerslOwn, MD: Review
and Herald Publishing Association. 1993 p. 49.
21
li Zuckcrman DM. Zuckerman BS. l'clevison's impaC! on children. Pediolr-ics 1985 Fcb75(2):233240.
2.\ Zuckerman OM. ZlIckerm3J1 BS. Tdcvision's impacI on children. Pr
dil11riN 1985 Feb;75(2):233-240.
1';
25
10
Centcrwall BS. Tclcvision and violence. The scalc of rhe problem and
where 10 go from here. lAMA 1992 Jun 10;267(22):30593063.
IlCSSCS.
26
11 Rosenberg ML, MerG)' JA. Assauhive Violenee. In: bSI JM. WaJlace
R13, edilors. M4Xcy-Rosmall-LJt.lI Public Hea"h and AYlJmtlJe Medicine131h ,tlilion.. NorwaJk, CT: Appleton & Lange. 1992 p. 1035-1062.
27 CemerwaJl BS. l'devision and violence. The sClle or rhe problcm and
where 10 go from here. JAMA 1992 Jun 10;267(22):3059-3063.
18
11
I
Unilcd Sl3les DepanmelH of Health :lIld Human Services. Violent and
Abusive Behavior. In: HelrltJry Peopk 2000. Washingron, DC: US Gov-
.10
323
PROOF POSITIVE
31 MelrrofTAN. Memory in infancy. In: Sqllirc LR, Byme J. cdjrors, el al.
EI/C)'cwpdii/ ofLeamini i/I/d Mtmory. New York. NY: Macmillan Publishing Co loc., 1992.
S7
58
Flavell JH. The dcvclopmcm of childrcn's kJlOWledge "boutthe appeardislinClioJl. Am 1',-)'cbo/1986 Apr:41 (4):418-425.
19
32
J)
an<x-r~1Iil)'
}.( Cenlerwall BS. Tc1evision and violena. The scale of the problem and
where ro go from here. JAMA 1992 Jun 10:267(22):3059-3063.
~I
OI)
childrcn. Pe-
\9
'S
Cenlerwal1 BS. Tdevision ami violena. Thc scalc of lhe problem and
where 10 go from bere. JAMA 1992 JlIn 10:267(22):3059-3063.
Cenlerwall BS. Television and violence. The scale of lhe problem and
\Vhere ro go rrom here. JAMA 1992 Jun 10:267(22):3059-3063.
.j]
,0
Wbt:der JL. Remore C01llro/ltd: HOIIJ 7V Affiru YOII rl1ld Your Frwtily.
Hagerslown, MD: Review and Herald Publishillg Association, p. 66.
,1 Drrroit NnllS.
I1Whil<: EG. Sigl1J ofrli" Tim"s. Mlmpil. ID: Pacijic Pms Publisbillg AJfOcil1tion, May 8, 1884.
53While EG. Signs oftlil' ]imrs. MUl1pa. ID: Ptreific!'reu PliblislJingAssocil1sion. May 8, 1884.
Rees CR. Howell FM, Mir;leie AW Jr. Do High 5chool sports build
characler? A quasi-experimenr on a nalional samplc. Social ScimaJOllrllal
1990;27(3):303-315.
$Il:vellson CL. SocialiZ:llion e(feets of participatioll in sport: a cririca1
re\iew. Researeh Quarterly for Exercise and Sprir 46(1975):287-301.
60
61 KJeibcr DA, Roberts Gc. The EffeclS of polt Experience in rhe Dcvcl
opmcnl ofSo jaJ Characrer: An exploralory invcsligation. jOlmllllofSp0r1
l'syel}ology 1981 ;3: 114-122.
Todd Crossel. Univcrsiry of Massachuserrs (and coauthors ar Northea lern University .) quoled in \'V'arner R. AllItlysis: Football's lIiolma can
61
Dmoil News
OC[
(os Srewnson. eL. College Alhletics and Characlet: Thc Oedinc and FaJl
of S()ciaJi~3tion Rc.~earch. In: Chu O, Segravc JO, Becker BJ. Sport imd
Higher Edllcntion. Champaign. IL. Human Kjnelics, 1986 1'.254-255.
Silva JM. The pcrceived legilimacy of rule violat ing bebavior in sports.
Tlu JOIlrIlIll o/Sport Psyehology 1983;5:438-466.
G6
223.
69
ro Mimde AW Jr, Rees CR. Ll'lJ011J ofrlu Loeker Room: TI)/' mytb Ofs{l1ool
spom. Arnhersl. NY: Ptomctheus Books. 1994.
Miracle AW Jr. Rees CR. Evidence of rhe MY1h. In: LI'SJo1lSofthe Locker
Room: TIu mytb ofscl1ool spom. Amhersl, NY: Prometheu5 Books. 1994 p.
il
94-95.
\'Vl1ile EG. ErllICfllio1l. Nampa, 10: Pacilic Prcss Publishing Associarion, 1952 p. 210.
72
While EG. Educ{uion. N:unpa, ID: Pacific Press PubLishing Association, 1952, 1'.210-211.
73
'.\ While EG. EduClItion. Nampa, 1D: Pacific Press Publishing Association, 1952 p. 210.
\X/hile EG. MOlhers Helper's. In: Ad'femist Home. Hagersrown, MD:
Revic\V and Herald Publishing Associarion. 1952 p. 284.
7\
78
BaJaban DJ. Epidcmiologyand Prevenrion of Sdccred Chronjc 11Inesse. In: Cassens BJ, editor. Pr,.vmrive M,.dici",. anrl Public Hl'altlJ--2""
et!ition. Philadelphia, PA: Harwal Publishing, 1992 p. 147-149.
S6 Rees CR, Howell FM. Miradc AW Jr. Do High school SPOTI build
character? A quasi-c'xperimenl OI) a ualional sample. Social Scil'l1aJolimal
1990;27(3):303-315.
\4
79
80 /
li11L.
324
CHAPTER FOURTEEN
STRESS
WITHOUT
"B
IST
SS
Seress affccrs us in cvery aspect of our
being, and the more hea1rhful aur lifesryle,
rhe bener we are able ro manage seress.
Implement.ing the complete lifesryle advocared in rhis book wilJ go far in enabling
you [O mascer the srresses in your life.
Before presenring ehe mcasures we can
take ro manage srress, we wiII fine describe
what srress is and what it is nor, and then
examine how it affects us physically, mentaUy, socia1Jy, and spirirually. We will aJso
look ar diseases and omer ailmenrs ehar can
be triggered by stress. Ar this poinr we wilJ
be ready to deal wieh ways ro maseer rhe
srress in Dur lives.
325
PROOF POSITIVE
our lives. Simply pur, ro begin ro understand the mosr hllldamcnta! aspecrs ofstress,
we must unelersrand a critical disrincrion:
rhe difference between "srressors" anei
"srress," as iUusrrared in Figure 1.1
Stress is your
response
to stressors
Figure 1
EXAMPLES OF STRESSORS
Heat
Pollution
The flrst srressor on the list is rhe weltrecognized environmemal air pollurioll. Let
us as. ume rhar you mave from the country
nto a heavily pollureel foreign ciry. AJmosr
immediately you may begin coughlng as a
specific physical response ro rhe ph)'sical
strcssor of air pollution.
We see rhat srressors carne ar us an aII
aspects of our being. In addirion ro p/~ysical
srressors, rhere are mental stressors. These
may confronr us in rhe form of deadJines or
finances. The sociaL environmenr presents
irs share of srressorSj rhe)' ma)' occur in rhe
home, ar school, an (he jab, or in rhe neighborhood. There are 31so spiritual stressors.
These arise especially when aur externa! circumstances ar internal clecisions conflict
wirh our goals, values, ar religious beliefs.
Deadlines
Overload
Death
A popular misraken notion is ,hat srressors are ali bacl. Some may be good in rhemselves, bur may evoke a bacl response. For
example, 1 once heard a true story of a
woman who died when she was being
handed rhe gralld prize check from a lucrarive lotrery. Her anitude was emirely posirive, but rhe stress response was fatal.
Odler more common happy evenrs can
be significam Stressors. Family relarionships,
although they may be healu1Y anei pleasant,
can have periods of stress. Consider a family wedding. The prepararions leading up
ro the wecldjng day provide imense stressors for ali rhase imimately involveel. Incleed, the wedding experience is an example
of a joyful occasion dut is also srressful.
Anorher example is rhe srress associated with
bringing a new child imo rhe falluly.
Benefits ofStress
Finances
Ulness
Figure 2
326
Added work
pressure
Work
underload
..- Work
overload
Low
Work pressure
High
Weak performance
Acceptable perlormallce
Peak performance
Figure 3
327
PROOF POSITIVE
response are nor idenrica! is cririca! ro objectively examining life's streSSors. Thosc
wirh a faralisric arrirudc rhar porenr srressors are unconguerable are more prone ro
deny the prescnce of rhe very srressors rhar
rhey need ro idenrify and address. for example, if I rhink misrrearmenr \ViII likely
make mI" ill, rhen I am more Likely ro deny
ehar mistrearment exists, rarher rhan ro accept ir and rry ro deal wirh it. On t11e orher
hand, jf I recognize rllar my response ro
stressors is Iargely a personal choice, rhen 1
will be free ro acknowledge the stressor and
address it in a constructive way. Many
people have nor made a ddiberare evaluation of rhe primary stressorsin rheir lives.
IdentifYing the ten leading srressors opens
the wa)' for planning a process ta cope wid1
chem.
1 would encourage each reader ta wrire
down his or her most signiftcanr srressors.
The challenge in doing this exercise is ro
REACTIONS TO STRESSORS
Phase 1
Alal'm reaction
Phase 2
State of resistance
Phase 3
Stage of exhaustion
Figure 4
328
_ _ _ _ _IIIIIIIIIIIi
\J
that tl1ey can be active in rhe physical response of either fighring or running from
rhe srressor. While blood flow increases ro
the museles dlar need ro be active, (he blood
supply ro orher organs decreases. Since your
intestinal sysrem and kidneys ean get by for
a while wirh a redueed blood supply, rhe
body decreases blood flow (O those areas so
rhar more blood is available for rhe acrive
muscles. The pup ils dilace or open up ro
rake in more Jight. The bronchial tubes also
open up ro aHo\\! more air exchange in the
lungs. (More o"Tgen, ofcourse, will improve
physical performanee). Musele strength increases. Sugar is reblsed from rhe liver and
overall merabolism is stimulared. Even mental acrivity is quickened.
As helpfl.ll as chis alarm reaerion wOl.lld
bc in dealing wirh a tiger, man)' srressors in
OUl' lives do nor call for such ph)'sieal responses. Acrivation of Phase J may actllally
be counrerproducr.ive if rhe seressor is a
deadline, Ilnancial pressure, ar il home life
challenge. The body is geared up for aetiviry but physical responses will nor be hclpfuI.
Ahhough mental activiry is incrcased
under rhe aClIle effecrs of stress, the mind
ma)' actually be less foclIsed ro make an
PHYSICAL EFFECTS OF
A SUDDEN STRESSOR
Dilated pupils
Dilated bronchial tubes
Increased muscular strengtb
Release of glucose from Iiver
Increased mental activlty
Increased metabolic rate
Figu're 5
329
PROOF POSITIVE
intelligent decision. In fact, rJle mind ofren
has even greater problems when a seressor
persists and coping resources begin ro diminish. [n later stages ofPhase II, you may
begin ro notice some of the more worrisome
mental efTecr.s ofstress. Similarly, undeI' the
persistent effects ofa stressor, problems also
tend ro deve10p in your social relationships.
Ofren these deleterious mental and social
effecrs are closely related.
MENTAL EFFECTS OF AN
ONGOING STRESSOR
Mental fatigue with a loss of spontaneity
and creativity
Confusion, including forgetfulness and
difficulty in making decisions
Anxiety, including feelings of panic
TensioD, frustration, irritability, anger,
and resentment
Depression
Lower self worth
Lower inteUectual
functioning
Boredom
Figure 6
SOCIAL EFFECTS OF AN
ONGOING STRESSOR
Procrastination, avoiding important work and
home responsibilities
Lack of concern for others and a resulting deterioration
in relationships
Reduced effectiveness in communication, including an
inability to listen to others
Emotional hypersensitivity with a tendency to overreact
to others, or feelings of isolation and alienation with
a tendency toward suppression of feeliogs and
even witbdrawal
Loss of control, quick temper,aggression
Increased risk-taking behavior
mcluding gambling
Increased drug use aud abuse
Figura 7
330
SPIRITUAL EFFECTS OF AN
ONGOING STRESSOR
Questioning your values aud faith
Losing the meaning aud purpose
of life
Blaming God for problems
Abandoning faith
Trying Ito tind solutions
apart from God aud
religion
Figura 8
331
PROOF POSITlVE
Physiological Damage/rom an
Ongoing Stressor
We have aIready examined the physical
effecrs of sudden scress. Regarding an ongoing srressor (har produces serious ongoing stress, che social, memal, and spiritual
effects are often ilie mosc visible. Physical
effecrs of che srress may be occurring invisibly, under the surface, only ro explode in
an acute illness or a dramaric life-rhreacening evenr. Some of chase chronc effects are
relared ro a weakening of the immune sys-
STRESS-RELATED ILLNESSES
Stress affects the onset, treatment or recovery from , . , '
the following diseases and conditions.
1
~ajor
iIInesses
Other ai"~,ents
Cancer .
DepreSSlOn
Angina pectoris
Diabetes mellitus
Tuberculosis
Rheumatoid arthritis
Hypertension
Ulcers
AIDS
Figure 9
332
causes, and still orhers in which suess appeared tO hinder recovery from a disease.
On the ocher hand, 1have seen patiems wid,
ca.rdiovascuJar disease, for example, in which
srress did nor seem tO be involved. A c.lassic
example is rhe happy-go-Iucky person who
from aiI appearances leads a low scress life,
yer smokes, fails ro exercise, and ears
unhealrhfully. A hearc arrack may oeeur for
obvious reasons, wirh no apparenr involvemem of srress.
Many rimes after a hearr attack is diagIlosed, (he pariem asks, "Could srress cause
this?" 1 respond dur stress can conrribure
ro hearr arracks. 1 aJso poinr ouc chac even
when stress is a faecor ic usually does nor
act alone. Typically, there are orher underIying factors such as parciaJly blocked arreries, an unhealchfuJ diec, and perhaps high
blood pressure and/or h igh cholesrerol.
Unconrrolled anger or soroe orher reacrioll
caused by scre. s eould have rriggered (he
hearrarraek. But such an emorional response
wouJd not likely have caused a hearr arrack
if che hearr's arceries had been free of cholesrerol blockages. Many illnesses are known
ca be affecrcd by suess. The major ones are
lisred in Figure 9 in the left hand eolumn. 11
1 have seen many cases of heaT( disease
and cancer in individuaIs who were deaIing
wich major life srresses. Afrer che deam of a
loved one, me surviving spouse has been
found to have a grearer risk of a heaT( actack, especially within six monchs of che
105s. 12 Similarly, in rhe comexc of bereavemenc, the remaining loved one may develop
a fatal canccr-presumably because stress
weakened his or her immune sysrem. The
mose exrensive research smdy thar 1 have
found on rhis subjecr observed over 1.5
million married Finnish persons for five
years. 13 The researchers conc.luded: "The
resuhs are consisrenc wirh rhe hypochesis
mar excess mortaliry afrer che death of a
spouse is partly caused by scress."
Diaberes ca.n be more difficulr ca control in patienrs under stress. 14 Infeccious
diseases such as ruberculosis are more likely
ro spread and dominare rhe body if me immune sysrem is weak; such weakened immuniry can occur if che pariem is unable ro
cope with srress. 15
Healthy Adaptation
The first key suess control measure is
what r caH "healthy adapr<ltion." Ta .illustrate, consider this situation: you are sleeping at Ilighe with the bedroom window
open, and awaken at 4.00 a.m. because yOll
are cold-ir is a physically stressing situation. Wha[ are your options? One is ro get
lip and pile on more blankets. A second is
DEPRESSION IS INCREASING
1. The number of people developing
depression worldwide hacs steadily
increased sinee 1915.
2. The disease appears to be striking
at an earlier age.
3. Major episodes of depression nQW
occur frequently by age 25.
4. OveraU risk of depression
bas increased over time.
Figure 10
ta turn up the heat. A rhird option is ro get
333
PROOF POSITIVE
heaLthy adaptation. In each of those sce-
334
A Healthy Lifestyle
The second key mechanism for coping
with srress is a healthy lifesryle. The more
efficienrly yOllr body fUllcrions, the better
you will be able ta have rhe coping resources
ehar you need. Expressed another way, a
healthy body aod mind give you the upper
hand in coping wirh the srresses that you
face. Even ifyou are exposed ta srressors (hat
you have not yer removed ar adapted ro,
better healrh will heIp ro shield you for a
longer period of time from some of rhe
healrh-robbing effects of mess.
One critica! element ofa healthy lifesryle
is proper nutrition. The consistenr dietary
plan that I describe throughour rhis book is
a general health-inducing program. The
same basic guidelines that help prevem hearr
disease and cancer also help to boost energy
levels (see Chapter 9 on melaronin), improve menral dariry (see Chapter 12 an the
fronral lobe), aJld thus enhance one's abilit)' to deal with life's stressors. Ideal with
found in Isaiah chapcer 58. This entire mapter is one of rhe Bible's mose sublime prescriptions for health. Ooe passage describes
ehe posirive rcsults experienced by those who
help others, as quoted in Figure Il.
SPEEDY RECOVERY
"Is not this the fast !bat-J--.,-ave-cho~? to loose
the bands of wicke(lness~'o undo the -heavy
burdens, and let thti~pressed go fr~~d
that ye break every 10~~? Is it not to ~eal ~ttiy
bread to thi hungry, ~d tbat thou brmg the
poor thatjre cast o~t'to thy bouse? when t u
seest the,Daked, th~t thou cover him; and t at
thou hide not thys,lf from tbine own fleh' Then
shaU t;t{y light brakl;forth as the mornin ,and
thin/health shall springforth speedi y: and
thy f-igllteo l l slU\SS shall go before thee;}be glory
of the Lord shan-beYflty-ure~
10
Isaiah 58:6-8
Figure 11
335
PROOF POSITIVE
of which can be agreat stressor. 22
Panicipating in the lives of odlers on a
sociaJ basis has been found ro have significam physiological benefits. For example, in
one study of patiems who had recenrJy uodergone he.art surgery, higher levels of social parricipation were associaced with betcer health six months after surgery.23 This
cumulative evideoce in rhe research literature dearly indicaees the srrcss-relieving benefits of engaging in causes thar are respectfui ro both Gad and man. It is well established tim tbose who go through life fulfiJling their own personaJ desires, bue noe
being mindful of the needs of others, acwaJly deprive themselves of the healrh-giving
benefirs of altruism. We cach actually need
[O become personally involved in causes that
meer God's approval and help humaniry.
lsa.iah 58 provides further insighrs reiating personal healrh to performing deeds of
kindness. Notice the passage quoted in Figure 12.
As we "saeisfy ehe affiiered souL" we experience God's special guidance and blessing. When we go through our own personal
rimes of crisis, ir may look spirirually as if
we are in a rime of droughr-cur ofl from
ali spiritual aod emotional sustenance. How-
IMPROVING THE
IMMUNE SYSTEM
"Aud if thou draw out thy soul to
the hungry, and satisfy the afflicted
souI; then shall thy fight rise in
obscurity, aud thy darkuess be as
the Doonday: and the Lord shall
guide thee contiuually, aud satisfy
thy soul in drought, aud make fat
thy bones: aud thou shalt be Jike a
watered garden, and like a spring
of water, whose waters faiI not."
Isaiah 58:10,11
Figure 12
336
ever, even in mase situations, God promises ro satisfy our souls ifwe are helping orhers. We sec in rhis promise a profound description of a person under srress mat ultimateiy f1nds reliefas a result ofhelping othees. Parc of the hllfillmenr of that promise
comes as a God-ordained consequence of
assisring others in affliction.
God's promise ro "make fat ehy bones"
,couJd also be rranslated as "strengrhen thy
bones." The Hebrew word rendered "make
fac" or "srrengrhen" is ofren used in che Bible
wich strong miJitary connotations. Fot example, in Numbers 31:5 the Bible speaks
of "rwelve rhousalld rmen] armed for war."
The word rranslated "armed" is the very
same Hebeew word chac is rranslated "made
f.u" in Isaiah 58. This woed rhen has che
connoeation of equipping ca fighc. In other
words, God's promise tO "make fat ehy
bones" suggests mac our bones are ouctitred for banle, JUSt as a soldier is anned for
war. This banle imagery is very appropriaee
when we think of the role of aur body's
immune syseem. Whiee blood ceIls are critic'll immune syseem ceIls ehar form in t,he
internal recesses of aur bones known as the
marrow. ThllS, if an individual's immune
syscem has gone awry, it is noe uncommon
ro extracr a sample of rhe bone marrow eo
seudy the probJem. Our key immune system cells depend an a heaJthy banc marrow.
In addirion, ehe red blood celIs, which
carry vital oxygen ro ali pam of me body,
also form in [he bone marrow. Furrhermore,
the platelets, which protecr us from bleeding ro death when we are injured, are produced rhere. Our bones clearly play a vital
role in protecring our heaJth. It is thus no
idle promise for [he Scriptures ta pledge to
serengthen our bones. In mese words is a
sublime assurance of God's exua help in
fonjfying us againsl stress and ilJness if we
become involved in causes thar honor Him
as well as our felJow humans.
Plan Properly
The fourm key approach for conrrolling
stress is ro take cme to plan properly and
be organized. Many people sufTer srress-reIared problems because chey have noe
PROPER PLAN
G
AN ORGAN ZATION
"For which of you, intending
to build a tower, sitteth not
down first, aud countetb the
cost, whether he have
sufficient to tiuish it?"
Luke 14:28
Figure 13
DO NOT BE ANXIOUS
ABOUT TOMORROW
Figure 14
337
PROOF POSITIVE
address it roday. This takes planning, organization, and morivarion. Before we have
rhe rime or opporruniry ro address the issue, however, we should nOI worry abour
it. Jesus is calling us ro do whatever work or
planning rhat is necessary for roday. Ar rhe
same time He is advising us ro stop agonizing over rhe fmure. Such worrying wiU always be a source of significam srress, and
be counterproducrive.
This dimension of freedom from worry
may nor only have benefits concerning srress
management, it may also have profollnd
physiological bendtts regarding our body
funcrions. As 1 poinr out in the chapter on
rhe frontal lobe, spontaneous regression of
cancer (SRC) may be Linked ro a mental
arrimde that is free ofworry. In SRC a person wirh a fatal cancer survives independenr
of any rreatmem. Based on the research of
Yujiro lkemi, Dr. Larry Dossey bas observed: "Ohen a prayerfuI, prayer-like ani-
Figura 15
338
rude of devotion and acceptance-nor robust aggressive prayer for specific omcomes,
includ ing eradication of the cancer-precedes the cure."24 He furrher pointed our
"aII rhe paeienrs [who experenced SRC]
gave themselves torally (O the will of God
after learning rhey had cancer."25 It may be
connecrion wirh God duough prayer-and
a willingness ro accepr even il1 healrh and
adversiry that besr paves rhe way for healing.
339
PROOF
damages ourselves and orhers. Funhermore,
ir rends [Q foster negative anitudes in rhose
arouncllls.
Nearly 100 years ago Ellen White caprured the essence of such conccrns in the
powerful counse\ ro feUow Christians stared
in Figllre 17. 28
Figure 17
Christian Meditation
340
posn (VE
wave caJled the beta wave predominarcs. If
you were ro measure brain acrivty with an
e1ecrroencephalogram (EEG) anei it shows
ehe bera wavc, it would indic.1te tlur healdlY
rhinking is occurring, characteri'led by dynamic frontallobe acriviry.
Smc!es show tiut Christian meditation
involves the frontal lobe anei beta acriviry.
This is what one woulel expecr. After aLI,
prayer from the biblical perspective is an
exrremely active process. Whether \Ve are
re1lecting an God's goodness, rhanking Him
for helping liS in specific ways, seeki.ng ro
know His will in a perplex ing sitllarion, ar
praying for individuals who have specific
necds, Chrisrian mediration and prayer involve an active frontal labe.
Even rhough it can involve a high leveJ
of mental activitJ, ChristiaJl mediration and
prayer are also very relaxing. A biofeedback
monitor can be used ro detect the relaxation
inherenr in sllch mediration. For those UI1familiar wirh the process, biofeedback is
simplya means of making an)' internal process of the human bod)' cxtcmally visible
by rhe use of moniroring e1evice.s. 29
One method of assessing tcnsion is by
measurng rlte skin's electrica 1 resisrance. 30
\'V'hen a person is emotionally teme, rhere
rends ro be a drop in this resistance. The
skin more readily conducts an electric current which can be measured bvan electric
meter,31 The familiar lie derect~r testworks
an this principle. As parc of a medic.t1 school
class, 1carried a porrable biofeedback moniror rhar tOok such a measuremellt as I wenr
through my daily romine. 1 was impressed
rhat it demonstrated ehe !)lost relaxed state
when 1 was actively praying ro Gad.
Not every form of meditarion however,
is charaererized by bera activity aJld fronta]
labe involvement. In sharp contrast tO
Chrisrian meditarion stands ehe meditarive
pracrices popularized in (he eas(ern hemisphere. called "eastern medit<ltion." It appears rhat ies effecrivencss results from a
form of escapism. Many research srudes
have demonstrarcd an accemuation ofwhat
is called ;In alpha bran rhyrhm insreacl of
the bera rhythm when all experienced subjcct engages in such eastern-based practices
as yoga or Transcendental Medirarion.'2
110tism.
Hypnosis, by design, bypasses rhe frontallobe as ir helps ule subject cnrer il tranceljke srare. Easrem religions use rhe principle
of a solitary fOCl1S ro induce a meditarive
srate. As one author put it, mental focus for
Transcendental Medirarion can be achieved
b)' focusing on a single word (calJed a manna), a single shape, or a body parc He melltions thar "anorher ancieO( pracrice is ro
focus an the navei, the forchcad, OI' some
orher body pan."34 Jusr as the hypllorisr requircs this single-minded focus and an environmem free from ali outside diversiolls,
sa does fhe meditaror.
Dr. Herberr Benson, the Harvard rcsearcher and physician, has presenred what
some have cal led a "secular version" of easrern medirarion. However, Benson lIses rhe
same elements of the eastern meditator and
the hypnorisr: a quier environment and a
single-minded focus (in his case a word or
phrase of Hindu worship).35 Benson also
meJltjons al10ther "essential element" in this
process: "a passive auitude." In fact, he states
rhat this is "perhaps the most important of
rhe elements."36 Rice observes that ali of
these eastern-style meditative re1ax.ation
rcchniques "emphaslze a passive arrirude."37
It is rhis "passive attrude" with a prominem alpha brain wave rhar illusrrates one
of the greatesr problems wirh this meditarive sryJe. Alchough it may provide reliefand
relaxat ion by removing the mind's focus on
cerrain srressors, rhe practice does nor appeaJ able 10 help in cOllstrtlcrively addre-ssing srressors. This srands in sharp contrast
ro the reflecrive medirarion of me Chrisunn. Wirh biblical meditation and prayer,
the emphasis is an an active refIection that
helps ro foclls the fronrallobe. Rarher rhan
srriving for a passive state that represses
341
PROOF POSITIVE
group selring. Such crirics point out thar
rhe brain would be in a S[<lte where ir would
nor crirically analyze any information ir received. The meditator would ilien be exrremdy susceptible ta mind control techniques. These concerns appear to be well
founded; such medirarion in a group setring shouJd be avoided.
PAUL'S BARDSHIPS
"Of the Jews fiye tirhes received 1 forty stripes save
ODe. Thrice was 1 beaten with rods, once was 1
stoned, thric' I suffered shipwreck, a night and a
day 1 bave)Jeen in tbe deep; In journeyings oftn, in
perils of waters, in perils of robbers, in perils ~y
mine owf countrymen, in perils by tbe beat~en, in
perils in the city, in' perils in tbe wilderness,/in perils
in the ~ea, in periJ~ ~moung false bretbren;/In
wea ness and painfUlness, in watchings o/ten, in
bunger and thirst, in fastings often, in coid and
Dakedn~
Figure 18
342
roday.
The Aposde Paul was anorher biblical
character wha was subjecced ro incredible
stress. He, roo, was ablc to rise above the srrcssors tluc ac cimes tmeacened ro englilf him.
In his second lerrer ro the Corinchian dmrch,
Paul summarized some of che srressors thal
plagued him, as quoted in Figure 18.
Despire the stressors ehat Paul suffered,
he was not overwhelmed. He couId say with
confidence: "1 have learned, in wharsoever
state 1 am, therewith to be conrent."
Philippians 4: 11. He revea/ed the results of
Conclusion
To conclude chis chapter. ir is fitting ta
list the cighr key measures to conrrol stress
mat we have examined. The summary lisr
is shawn in Figure 21.
TIlese eight key scress management principles have been invaluable in my life. They
have also been a help to many who have
artended my srress seminars. They may
TRUSTING GOB IN
STRESS CONTROL
"We are troubled 00 every
side, yet not distressed; we
are perplexed, but not in
despair; Persecuted, but
not forsakeD; cast down,
but Dot destroyed."
2 Corinthians 4:8,9
Figure 19
KEYSTRESSCONTROL
MEASURES
Healthy adaptation
Healthy lifestyle - including good
Dutrition and exercise
Commitment to an honorable cause
that helps others and is approved
byGod.
Proper planning and organization
Dwell on the good
Christian meditation
Don'l be anxion. aboul lomorrow
~
Trust God
~J!!J
Figure 21
343
PROOF POSITIVE
sound coo simpJisric, bur rhar does nor detract from rheir power. 1am convinced rhar
rhere are (\vO reasons why many people who
rry co control srress fail in rheir atrempt.
Firsc, rhey misundersrand the basics of rhe
srress process and thus fail ta address rhe
srressors rhar are confroming rhem. Second,
even when rryilJg co coofronr rheir srressors,
rhey do nor use rhe basic key principles rhar
4 R..ice PL. Stms Anei Hea"h: Principles And Practice For Coping
AndWelfness. Pacific Grave, CA: I3rookslCole Publishing Com-
17
5 Ycrkcs
19 Nieman DC, Henson DA, ee al. Physical acriviry and immllne funcrion in e1derly women. Med Sci Sports Ewrc 1993
JlIlj25(7):823-831.
211
l~ Rice PL.
CD. Srancon BA, Jono RT. Quancifying and predicling recovery after heart surgery. Psychosom Med 1994 MayJlIn;56(3):203-212.
Guycan Ae. The allloJlomic nervous sysrem: ehe adrenalmcJuHa. In: 7fxtbook ofMedical Physiology-8th etlition. Philadelphi3, PA;WB Saunders, Co., 1991 p.672-676.
23 Jenkins
tInd Wel/ness.
II
30-32.
ofMedicine.
\2
344
lS
26
27
34
:}5
.lQ
31
36
37
38
Puentc AE. Beiman I. The efTecrs of behavior rherapy, selfrelaxarion, ,Uld rransccudeuraJ medirarioll on cardiovasclllar srress
response. J elin P5)l cho11980 Jan;36( 1):291-295.
39
62-63.
AC. Textbook ofMedical Physiology-8th eJition. Philadelpbia, PA: WB. Saunders Co" 1991 p.662-663.
33 GlIyton
345
PROOF POSITIVE
346
----------
....U
CHAPTER FIFTEEN
IDS AND
AIDS Definitions
AIOS stands for "acquired immllnodeficiency syndrome." This na.me aptly describes
man)' of rhe key aspects of rhis condieion.
Firse, AIDS involves immunodeficiency. This
mea.ns thar me disease cUlses a weakening
of ehe immune sysrcm. Becallse of {his
we.akened immune seate, AlOS parienrs can
develop devaseaeing condirions such as lifedHeaeeniog cancers and infectiollS.
347
PROOF POSITIVE
INTRE U.S.
Lifetime medical cost per HIV-infected
patient = $119,000.
As bigh as 15
billion in allDual
medical costs
in the U.S.
Figure 2
HIV WORLDWIDE
Over 21 million people bave HIV.
8500 people become infected with HIV each day.
By the year 2000, AIDS will have killed more than
8 miJIion people.
By the year 2000, 30 to 40 million people could
bave HIV infection.
By the year 2000, over 5 million
children will be infected with
HIV and another 5 to 10
miJUon children will bave
been orpbaned by AIDS.
Figure 3
348
AIDSAND HIV
Not only are illicit drug users ac risk of
comracting the virus from a contaminaeed
needle. Healrh cuc workers can acquire che
infeccion ifebey are inadvertelltly stuck with
a needle mar had been used on an HIVpositive patient. However, this appears eo
be a relatively uncommon cause of viral
rransmissiofl. Through rhe end of 1995,
less than 50 healch care workers have developed HN infecrions ehac were c1early documenred as being relared to rheir work. 13
Even parienrs can be ar risk from contaminared needles. Alrhough ehe re-use of
UJlsrerilized needles is not a problem in the
U.S., ie is in ocher parts of rhe world. This
is one of rhe reasons why AIDS has risen so
fast in Romania. 14 Financial pressures combined with poor hospital supervision lead
ro me re-use of unseerilized needles for injections-parricularl.y ro young patienrs.
Many innocent young people have devcloped HIV infection as a resulc.
Contact wirh blood or mher HIV-infeceed body fluids can, ofcourse, occur wichaur sexual contact or needle sticks. le is
cheoreeica1Jy possible ro ger rhe virus if an
open WOUJ1d or sore is exposed to discharge
from an HIV-positive pariem. Transmission may a1so occur if those infected secretions come imo comact with che mucus
membranes of rhe moueh ar ocher body
openings. However. sllch memods oferansmission are unlikely. A recent documented
HJV infecriol1 C3me from a human bice
from an AlDS paeient. 's The U.S. Ceneer
for Disease Control and Prevention has gone
an record rhat HN may be able to be eransmitced by oral kis-sing, a1chough rhey state a
person is "noe likely" to become infected in
this manner. 16 They acknowledge char there
have never been auy documenced cases of
the virus being transmitted in this manner.
In concrasr, oral sex may be the highese risk
aaiviry in developing HTV infectionY
Ocher rouces of transmission for ehe
AJDS virus include transmission from a
lTlomer eo her child. The vase majoriry of
children who develop AlOS (approximaeely
90 percenc) acquire the virus from cheir
HIV-infecced moeher either while in the
womb. during the delivery process. or in che
eatly days of life. 's There is no qucscion
KNOWN ROUTES OF
TRANSMISSION OF mv
Sexual:
Heterosexual (male to (emale and vice versa)
Homosexual (male to male)
lnoculation ofblood:
Transfusion of blood and blood products
Needle sharing among intravenous drug users
Health care workers - needle stick, open wouod,
and mucous membrane exposure
Human bite
Iujection Wth unsterilized needJes
Newborn:
Within tbe womb
In tb.e birth canall
Figure .4
that while n che womb. HIV can be carried from the mother's blood inro rhe baby's
circulation. Newborns can also acquire the
infeceion when going through the birrh canalac rhe eime of delivery. The virus apparencly infecrs these children by entering eirher rhrough mucus membranes (Iike rhose
lining the mourh ar privaee area openings)
ar through small skin wounds due eo normal birth trauma.
Transmission from rhe mother to the
child accouncs for only a relatively small
number of toral AlDS C3ses (slightly over
one percent of the rotal cases 19 ). However,
the numbers are significanr when measured
in terms of the human suffering of infancs
and children. Nearly 1000 children each
year in the U.S. are diagnosed wieh AlOS
that they acquired from cheir mothers. 20 Of
particular imporrance is {hat many of ehese
cases C3n be prevenred. If an expectant
morher is tes{ed for HIV and knows {har
she is infecced, precautions can be raken
during pregnaney and delivery thac wiU dramacically decrease rhe risk of her child becoming infected. Wichout such preclUcions, an HIV-infecred mocher subjects her
child ro a ] in 4 cbance of becoming infecred. The odds drop ro 1 in 12 when appropriare precaucions are taken. 21
Since che beginning of the AIDS epi-
349
PROOF POSITlVE
demic, roughl}' rwo perccnr of U.S. AJOS
cascs have been naced to blood rransfusions,
other blood products (Iike c10tting factors),
or tissues (such as organ donarion). This
figllfe has dropped to one percent of cases
in more recent years (1993 through 1995).22
The number ofcases rdated ro rranstlJsions
and relared producrs should conrinue ta
decrease due to rhe careful scruriny rhat
blood now gets in the Unired Statcs.
Recenr studies of rhe risk of H IV rransmission from blood banks are encouraging:
the risk of HIV rransmission is onl)' about
rwo cases for every one million units of
screened blood. 23 However, some HIVrainced blood stiU gets inro our narion's
blood bank supplies. This blood comes
from donors wirh early HIV infecrion who
have not yet tesred positive for rhe infecrion. The reason for rhis de1ay is thar rhe
standard HIV blood tesr measures amibodies ro HIV-and it takes rhe bod}' up ro
rhree monrhs tO develop rhose anribodies.
Nmosr aII people who are infecrcd wirh
HIV will have sufficienr anribodies ro show
in a resr wirhin rhree months;2,j before rhat
rime, rhe rest can miss rhe illfenion. This
period of time where HIV infection is
presenr bur nor derecred by the standard
HIV blood resr is c.alled the "window period." Fortunately, other special HIV tem
are done tiUt allow blood centcrs ro discard
some infected bJood even when it is in this
window period. 25
20
Risk
10 -
Mao infected
by woman
1
Figure 5
350
Al OS ANO HIV
ever. in rhe V.S . homosexual rransmission
remains ilie major cause ofAlDS infeclion.
40,000
New
AIDS
cases
per
J'car
30,000
20,000
in U.S.
10,000
3299
Homo-
Relero-
Figure 6
WA
us
s o
lnsects
Figura 7
27,316
60
50
40
38
151038
Pereenl
who gel
perrenl
d('~nding
AlDS
20
o
After 3 years
AfIer 10 years
Figure 8
351
PROOF POSITlVE
ofAI OS sooner or lafer? HIV stJristics provide some good news in this regard. JUSt
because l'ou are infected wirh the virus does
nor mean iliat you are going ro ulrimatell'
come down with Al OS. Srudies have been
made by tracki ng thousands of Americans
who have conrracted HTV infecrion since
its discovery in the early 1980's. Many have
survived, as illustrared in Figure 8. 37 . 38
Note fhat even aher 10 vears, ani" 50
percenr had developed AlOS: This suggests
thar having the HIV infection does nor
mean thar l'ou will necessarily get AIOS.
352
AIDSAND HIV
Som.e prescription drugs will also reduce
thestrength of ehe irnmunesystcm and help
to bring on AlOS. They are lisred in Figure 10. 45 46
1n addition ro drugs, other factors will
damage rhe immune system. They are liseed
in Figure 11. 47 ,48.49.50
There are stiH orher factors that, rather
than doing damage ro the immune system,
seern to srimulate activiry of the HIV, as
listed in Figure 12. 5 1. 52
Figures 9 rhrough 12 help us begin ro
appreciaee some of the facrors that may ultimately inl1uence rhe developmel1t ofAlOS
afla HIV infecrion has occurred.
Many of rhese factors are under an
individual's personal control. The mcssage
is rhat we should avoid anything ehat cends
[O supprcss the immllne function or stimulate the acriviry of the virus.
In view of its frequency of use, one class
of immune-suppressing drugs seems worthy of special arreneion. This dass is alcoholic drinks. Thc consumpeion of aleohol
is a cwo-pronged danger, as shown in l'igure 13.
Alcohol suppresses me brain's fronral
lobe--the seat of judgmenc and reasoning
power. This suppression poses a risk for
HIV transmission. Undcr ehe inl1uence of
even socially accepted levels of alcohol, a
person is mote likely ro follow impulse
rather than principle. and may engage in
acrivities (hat would have been avoided if
ful1y sober.
MiIJions ofalcohol drinkers are unaware
of its effecr in deprc.ssing the immune system cven when consllmed in "social" or
"moderate" amoul1ts. For some time now
rhere has been evidenceli.llkingalcohol with
HJV infeccion. In one srudy, researchers
showed thar social dri.nki.ng can increase the
likelihood that you wil1 become HIV infecccd if you are exposed to the AIDS virus.
In their experiment, Or. Omar Baga ra and
colleagues found thac drinking four beers
made human white blood cells more susceptible to HIV infecrion. The aJcohol
C<'lused measurable harm ro rhe T-cells of
rhe social drinkers. These cells, of cOllr c,
are ofcritical imporcance in HIV infeceion.
Even seven hours after aU che alcohol was
OTHERFACTORSTHATWEAKEN
THE MUNE SYSTEM
Malnutrition
Multiple lnfections:
Herpes
Syphilis
Hepatitis B
Cytomegalovirus
Toxoplasmosis
Tuberculosis
Figura 11
FACTORSTHATAPPEARTO
STIMULATEHIV AC VITY
Cocaine use
Viruses:
Hepatitis B
Epstein-Barr (EBV)
Herpes Simplex, Type 6
Human T Cel! Lymphotrophic Virus, Type 1
Cytomegalovirus
Figure 12
ALCO OL AND A
353
PROOF POSITlVE
removed from the blood, testing srill revealed immune system impairment. S3
Other research suggests that in addicion ro
alcohol helping ro cause HIV infeccion, ie
may also adversely affect a persons immune
system after becoming HIV-positive. 54
ThllS, the immune-weakening effeccs of
habitual social drinking may increase rhe
likelihood mat an HIV positive person will
develop full-blown AIOS.
Unfoftunately, che media has largely ignored the impact of alcohol consumprion
and other lifestyle facrors on HIV disease.
It may be that the me.ssage of an immuneenhancing lifestyle could have done more
ta prevenc me rapid spread of Al OS than the
more popular message of condom usage.
Stress andAIDS
Srressfullife events associated wieh depression can worsen HN infectioll,5S probably due [O an additional suppressanr effect
an rhe immune system. Severe life scre.sses
increase ehe odds of HlV progre.ssing into
AJOS four-fold. Ir may not aJways be possible to control the stressors in one's envronmenr, but devdoping the coping mechan.isms ro combat scress may be cricicaJ for
an HIV positive patient. Ways te accomplish chis are deeaiLed in Chaprer 14, "Srress
Wirhour Disrress."
Besides avoiding facrors rhar harm our
immune sysrems, there are posicive things
cs
Homosexual
IV drug use
54%
l7%
Homosexual &
IV drug use
5%
11%
Heterosexual
Newboro
Transfusion
Hemophiliac
Figure 14
354
<1%
10
we can do ro enhance aur immune mechanisms. One example ofan immune-e.nhancing life.style measure is physical exercise. In
individuals wirh HrV infeccion, moderate
exercise may decrease the likelihood of progression ro AlOS. S(,
Studie.s have shown that mase with the
highesr blood levels of vitamin E (anained
by a diee rich in rhe viramin and nO( with
supplements) have a 34 percenc reduction
in rhe risk ofcoming down with AIDS COI11pared ro those with low blood levels of the
vitaminY The whoJe plant foods, because
they are high in beneficia] phytochemicals,
have many cheoreeical advamages over viramin E supplements. Chaprer 2, "Good
News About Cancer-It Cari Ee Prevented,"
Iim foods rich in vitamin E. Orher blood
levels of vieamins sucb as vitamin B I2 are
aJso important. Those HIV posrive subjects wirh low viramin B'2 levels had twice
the risk of progressing ro AIOS compared
wirh rhose with high blood leve1s. S8 Since
plam foods are nor usually rich in vieamin
B12 , 1 recommend ro rhose thar subsisr eneirely on a tocal vegerarian diet ro rake a B12
supplement. A high planr-food diet may
al50 increase blood levels of glutarhione, a
patent amioxidanr pcoduced by the body.
High levels of glutathione may have a pivoca] cole in slowing the progression of the
HIV infection. People wirh HIV who have
low glurarhione levels have a much lower
probabiliry of surviving over rhe course of
duce years ehan do people with normal glueathione levels. S9
There are many mher ways ro boosc ilie
immune system. The borcom line is that
stronger ml11l1ne systcms render us less
likely ro become HIV infecccd-and feasibly Icss likely ro develop A10S if we are already HIV positive. More information an
how ro keep {he immllne syscem strong aJld
heaJmy is presented in ehe cancer chapter
(Chapter 2).
20
30
40
50
60
GOD'S SOLUTIO TO
THE AIDS P OBLEM
God's ideal is monogamous mardage with
a lifetime commitntent.
Sexual activity outside this commitInent is a sin.
This single pcindple followed wou1d
do more to solve the AIDS
problem than any appcoach
currentlyavailable.
Figure 15
transnusslon. The principles and rhe spiritual power ro implemenr them are c1early
described in rhe SeriptlJres. However, before looking ac thcse timeless biblica! il1sights, we need ro expand our focus. The
inspired counsel that we will examine has a
bearing not only in dealing wirh AJOS but
aJso an a hosr of orher sexually rransmirted
illnesses ehar are eaking a rremendous roll.
355
PROOF POSITIVE
figure 17
transmitted diseases and some of ilie maladjes that can result from them are listed in
Figure 16.
356
Dr. Patrica S. BraIy, a gynecological cancer specialist at. Louisiana Scate Universiry
and co-chairperson of the NIH cervic..'l1 cancer expert panel, has identified rhe srartling
prevaIence of chis cancer-causing infection.
She has poinred out that one in every four
women who become sexually active in college wiU become infecred with HPV within
one year. This oecurs even though such
women only ave rage two maIe partners.
Based on the frequeney with which HPV
strikes, Dr. Braly has gone on record that
che only women who are not ar high risk of
this devastaring cancer meet each of duee
criteria, as listed in Figure 17.
HPV and other sexuaUy transmined diseases are stiU afflicting Americans in epidemic proportions. 66 Each year 12 million
people in America will be newly infected
with a sexually cTansmitted disease. Even if
a person e1udes HIV and HPV infeetion,
the stakes in other infecrions can stiU be very
high. Heparitis B is orren sexuaJly rransO1i[[ed. It can cause chrooic uver infection
with cirrhosis and even liver cancer. Esrimates are mar each year 1600 Americans
die from sexually acquired Hepariris B. 67
AJDSAND HIV
inferciliry and eccopic pregnancies. One
study put the yearly COSt jl) the U.S. ar $2.6
billion. 69
Women and men alike are afflicted wirh
genical herpes. Each year in che United
States there are some 270,000 new cases,
while 20 million are already iJlfecred and
suffer with recurrenr episodes of this incurabJe condition.7 Gonorrhea and syphilis
may be our of rhe limelight, bur rhey: r?o,
are alive and well. Each year rwo mlll10n
Americans are affiicted wirh gonorrhea, and
35,000 carne down with syphilis. 71 The
laner condition, if nor prompcJy and CQfrectly treaced, can resuh in hean problems
as weU as brain and nervous sysrem disease.
Perhaps one of me greatesr rragedies of
the epidemie ofsexually transmined djseases
is rhar reenagers and young adulrs are rhe
hardesr hir. Of rhe 12 million STDs mat
oaur each year in our country, 86 percenr
occurs in individuals berween rhe ages of
15 and 29. 72 Stanlingly. among sexually
acrive recnagers, one in four wiIl come down
wirb an STD whiJe rhey are still in fheir
reens. 73
Il:
357
PROOF POSITIVE
THESEVENTHCOMMANDMENT
"Thou shalt not commit adultery."
Exodu.~ 20:14
00
Figure 18
358
359
PROOF POSITIVE
OMOSEXUALI Y ADDRESSED
THE NEW TESTAMENT
"Wherefore God also gave them up to unclcanness
through the lusts of their own hearts, to dishonour
their own bodies bctween themselves..' .
God gave them up unto vile affectiolls: for even
their women did challge the iDaturall use iO'to
that which is against nature:
And likewise also the men, leaving the nS1tuul use
of tbe woman, burned in their Iust one toward
anotber; men witb men working that which is
unseemly, and receiving in themselves that ~;---....
recompence of their error which was meet."
Romans 1:24, 26-27
Figure 20
RISK
"Know ye not that the unrighteous shall
nof inherU the k1ingdom of God? Be
not deceived:
neither fornicators, nor idoJaters, nor
adulterers, nor effeminate, nor abusers of
themselves with manki,nd, n9r thieves, nor
covetous, Dor drunkards, nor revilers, nor
extortioners, shall inherit the kingdom
of God."
1 Cor. 6:9~10
Figure 21
360
AlDSAND HIV
361
PROOF POSITIVE
362
363
PROOF POSITIVE
devdopmenr of a new character Jiarts with
chis new beginning, and continues throughout aur liferime as we allow Gad ro develop
in us a nature chac is in harmony widl His.
Ali of rhis is important because aur loving
Father is now seeking ro prepare che cluracters of rhose who love Him for an erernity of joy in heaven.
Whar will heaven be Iike? The principles
of sexual purity wiJl nor be changed there.
Homosexual re1ations, prostirmion, and
bestiality will not suddellly bc "ali righr."
What would heaven be like if tl1e inhabitams there (lever conrrolled SUcil sexual desires? There woutd be no pleasure in an eternicy of hea.ven for rhose whose charac(ers
llad nor a1ready been cleansed of (heir sinfui paHerns of thinking. So when Gad
speaks againsc sexual sins in ali their forms,
He does so in [ave, wich aur good in mind.
Our heavenly Facher is showing us whac aur
characcers need to be like ro enjoy ecemit}'
wirh Him. As rhe aposde Paul put it: "Al1d
be noc conformed ro chis world: but be ye
cransformed by the renewing ofyour mind,
rhar ye may prove whac is that good, and
acceptable, and perfect, will of God."92
Furthermore, Gad is cOJnmitted ro give success in this work of character cransformation ro aII who choose it; otherwise, He
Figure 25
364
Unfortunately, many HIV-infected individuals do noc rake advancage of che forgiveness tiUt God makes freely available. In
fact, as rhe HIV disease process peogresses,
ir may become difficult-if noc impossible-ro choose God's forgiveness. How
can J make such a bold statemenr? My conc1usion comes from an understanding of
how HrV affects chc body. Lec us look al
some additional dimensions of HJV infcecion {hac have raught me (his importanr
message: che sooncr an HTV-infecced individual addresscs the spiritual issues, the
be{cer.
Onee the AIDS virus gains access imo a
person, ic cends ro proliferace and multiply:
It has ac !e.asc two primar)' effecrs an {he
human body. One is fhe weal(ening of the
immune system, and tlle orher is rhe dererioration of che br.lin, The infC::(;lions and
AlOSAND HIV
cancers are secondary effeCls ofHI'/, caused
by rhe weakened immune sysrem. The damage ro rhe brain is described in Figurc 26. 93
A very important practical considerauon
aJses from aur undersranding of HIV's attraCrlon ro rhe brain. Namely, rhose who
are diagnosed as being HIV posirive should
"ger rheir life in order." Even if a person
CaJ1 survive rhe severe infecrions and orher
disorders rhar stalk rhe HIV-infected, brain
funcrion may rapidly dereriorare due ro the
AlOS Oementia Complex. In orher words,
once a person is diagnosed wirh AIOS, rhere
is no guarantee of how mueh rime is lefr
before losing menral comperence. The
hours rem;lning are golden. A personal
reJarionship wirh God should bc fim prioriry. before rhe opportuniry slips away into
ererniry. If rhere are financial afElirs ro arrange, now is rhe rime to arrange chem. lf
rhere are misunderstandings to clear up
among friends or family, there should be no
delay.
Conclusion
Wherher you are seeking to avoid HIV
infecrion or deal wirh an already csrablishcd
infection, [ can poinr you to no more powerful answers rhan rhose found in [he Bible.
In facr, when we rhnk of [he sobering realicies of AJOS, none of us has any rime ro
wasre. Those who are nor HIV positive
eould become infected as the result of jusr
one incident ofbreaking God's commandments. Those wirh [he infecrion may al~
ready be movng down rhe slippery slope of
AIOS dementa.
lam convinced rhar God never wanred
rhe disease of Al OS ro ravage humaniry. He
poinred out a way ofliving rhar would have
prevenred rhis scourge from ever gaining a
foorhold. Yet, it is nor too Lare (O redis-
AIDS . . . . . . . . .
The most important direct clinica! effect of HIV
infection is 00 tbe nervous system.
The brain appears to serve as a privileged sanctuary
for mv replication [multiplication ofthe virus].
Fully two-thirds of those with AlDS have AJDS
Dementia Complex, causing progressive behavior
changes and loss of intellectual faculties.
There is also a slowing of movements, as
well as changes in discrete areas of the
brain that resemble a stroke.
Affected individuals may Iose strength
or develop paralysis in an arm or a leg.
Figure 26
cover lhe power of God's commandments
and God's promises. We, as individuals, as
a narion, and as a world cOllununiry can
beat the AIOS epidemic. We can bear ir
wherher or nor a vaccine or "magic eure
drug" is ever devdoped. I believe we can
stop HIV rransmission dead in ilS uacks by
rerurning ro the Bible, rhe Bible's Gad, and
His inspired tules for living. Nor only will
HIV rransmission be dramarically eurtailed,
bur 40,000 lives will be saved each year in
aur nation. not ro mention the diminishing of lIJltold suffering and finallcial loss
from sexlIally uansmirrcd diseases,94
Now is indeed rhe rime ro take advantage of God's graciolls offer of forgiveness.
Now is rhe rime to rely on Him for rhe
power ro live a life rhar is in harrnol)y wirh
His commandmenrs. Such a life wiU enhance our immllne sysrems, keeps us from
high-risk acrivities, and mOSt imporranrly,
prepare us for an erernry of jay wirh Him.
365
PROOF POSITIVE
References Centcrs for Diseasc Control :tnd l'revcnLion ( DC). VOI1/11I111Y H/V Cbll/lulillg nnd urrillg: Fllcu, /sSlIl'5 nndAJlJweYS. Publicarion NAIEP 7/94 D545,
1994 p. 4.
I
Cenrers for Oise;ue COlllrol and Prevcnrion (COC). Upd:llC: lrcnds il1
AJOS incidcncc. deam. :tnd prcvakncc-Unilecl lalCS. 1996. MMWR 1997
Fcb. 28;46(8): 165-173.
J
0545.1994 p. 19.
25 l.:lckrirz EM. Sanen GA, el al. Eslimaled risk of tr;Ulsmission of lhe
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G Ccllters
for Oiscase COl1lrol and Prcvelllion (COC). MOrl>LlilY PaucrnsUnilccl Slalcs, 1993. MMWR 1996 M:u 1;45(8):161-164. .
Hdlinger FJ. Thc lifetime COSI of m'ating a person Wilh H!V. JAMA
1993 JuI28;270(4}:474-478.
Helli nger
FJ.
It
Il
Wkl)'
'J
Baba TW, Triehcl AM, el al. Infeclion and AIOS in adult macaques
afr('r JlOlllTaumatic oral exposure ro cell-free srv. Srncr 1996 JlIn
7:272(5267}: 1486-1489.
17
19
2>
W1ky
366
I?
o lsselbachcr KJ, Br,nlJ1wald E. el al, edilors. Horrisolls Prillciples of/merIIIIL Mrr/icitlI'-13,lJ etlilioll (CO-ROM ). New York. NY: McGraw-HiU.
Ccnrcrs for Oiscase Control and I'rc"clllion (CDC). H/VIA/DS Surveillmm Repol!. 1996 Occ;8( I}: 10.
31
First 500.000 AJOS cases- nilcd SI31es. 1995. MJtIlWR Morb Mlmlll
.l-l
GI/id~.
.16
39
40
RrlbiJlkinK A/DS: Tbr Tragic COSI OfPre1llot1lr~ C01lSeI/SUf. -ew York. NY:
Tlte Free f'ress (A Oivision of Macmillan ,md Co.). 1993 p. 129-133.
6 Scirmijlc pmmllllion given516J96 iti l'(/osbillgtOIl, D. C. by Preston Marx
of lhe I "ew York Universiry Scbool of Medieinc and lhe A2ron Oiamond
AIDSANDHIV
AlOS Rcscarch Center in New York Ci!)' on Proge lerone and the Risk of
SIV Transrnission.
i
mincd disc.ase, prevenlion al lhe U.S. Cenler' for Discase COlllro! and
Prcvelltioll. JlIly, 1996.
Root-Bemslcin RS. Immunosuppression and AIDS. In: RellJillkillg
A1D5: Tbe Trrlf{ic COJI OfPrenll1t1tre CommslIJ. Ncw York. NY: The Frec
Prcss (A Divsion of MacmilJan and Co.), 1993 p. 136-140.
(, National 1nSIitlltes ofHealth Consellsus Dcvelopmem ConfcrenceStatemenI on Cervical emcer. (Draft of statc/lle/ll prepared based on April4.
1996 basoo on April 13. 1996 eonference).
66 MeGinnisJM. roege WH. Acmal Causes ofoe.:llh in tlle Unilcd Stale5.
JAMA 1993 No\' 10;270(18):2207-2212.
67 McGinnisJM, fooege WH. Anual Causes ofDealh in lhe Unitcd Srales.
JAMA 1993 Nov 10;270(18):2207-2212.
68
McGinllis JM. Foege WH. Acrual Callscs of Dealh in the Unieed Slarcs.
1993 o\' 10:270(18):2207-2212.
JAMA
69
o US Prevenlive Services Task Porcc. CounsdiIlg tO ['revent Human Immunodeficieney Virus Infeetion and Other Sexually TNlIlsm illCd Diseascs.
In: CI/ir/, to etilliml Prevmtivl'Servias-2"J cdiriol/. l3altimore. MD: Williams and Wilkins. 1989 p. 331.
US Prcvemive Services lask foree. Counseling 10 PrevenI HlIlllan Imlllunodelicienev Virus Infecrinn :Uld Olher Se.xuallv Tr:lllSmiued Diseascs.
In: Cllitl~ 10 CtilliCllJ Pmmui/Jc Serviees-2"'/ edi~ion. Bahimore, MD:
WiUiams and Wilkins, 1989 p. 331.
i2
tion witb H I V and of sdected T-cell functions. Akohol Clin Exp Res 1989
Oct; 13(5):636-643.
;, Rool-Bernstein RS. Immunosuppressioll and AJOS. In: Rl'lhinkillg
AIDS: Tlir Tmgir Cosi OfPrm1Jlttire COlIStIlSllJ. Ntw York, NY: The Free
I'ress (A Division of Macmillan aod Co.). 1993 p. 127.
II Evans OL. Leserman J. ee al. Severe life Slress as a predictor of early
diseasc: progression in HIV infection. Am} Psyehilllry 1997
May; 154(S):630-634.
il
7;
1(,
7(,
Blair. JE. linies in SpOrlS medicine. AIDS and the athktc: Does comperitian carry a risk? Ftlmily ?rlUriu Rremifri'iltiu/I 1994 May: 16(5): 1627.
IS Tang AM. Graham NM. el al. Law serUIl1 vitamin B-12 concentrations
are associaled widl fimer hllmal1 illlf11unodeficiency virus !)'pc 1 (HIV-l)
disease progression. J N/I/r 1997 Feh: 127(2):34S-351.
19 Her/..enberg LA. De Rosa
se, el al.
78
Adapte,l frorn Centers for Disease Control and Preventioll (CDC). HIVI
AIDSSurveilltJnu Rrporr. 1996 D('<:;8(1):10. Aod from Fim 500,OOOAJDS
cases-Uniled States. 1995. MMWR Morb MorttlJ Wkly R"p 1995 Nov
24;44(46):849-853.
87
Whiring A. He:thh & Temperance Dep!., General Conference of Se"elllh-day Advenlis15. Silver Springs MD. Publi.shed in the Mvmtist Rl'vit./IJ
1992.
8;
60
61
National in5tilUlCS ofHe;I.hh Consenms Dc.:vdopmelll Conference Slatement on Cervicai Cancer. (Dmit of st,uemem preparcd based on April4,
1996 bascd on ApriJ 1-3. 1996 oonference).
63
(,.( NalionallnstiruresofHealth Conscl.lSus Deve10pmcllI ('.on(erence StalemCIll on CervicaJ Cancer. (Draft of stal<;meJlt prepareJ basl,d on April 4,
1996 based on April1-}. 1996 conferenee).
81
Domer G. Poppe 1, el al. Gene- ;Ind en\'ironmelll-dependenl neuroendocrine etiogenes.is or homosexualiI}' and transsexuaJisrn. Exp Clill
EndoL"'iIl011991 :98(2): 141-150.
Dame! G, Doeke F. ce al. Sexual ditTerellli,uion of gonadotrophin sec.retion. sexual oricmalion and gender role bcha\'ior. } Staoid Bioebem
1987;27(4-6): I 081. -1 087.
Onee Gay Always Ga)'? Foms Oll rb" Fami" Ml1g'lzint, 1994 March p.
3-5.
84
StrongJ. AbingdoJ/5 511'01Ig5 ExbllwtiVl' Crmeorr/Ilnce ofthl! Bibll'. Nashville, T : Abingdon Pres>. 1986. (New 7csta/f/mt refirme" /lI/mbm 730.
'6
367
PROOF POSITIVE
Kark }O. Shemi G. el al. Oocs rcligious observ:locc promate heahh'
morulicy io secular \'li rdigious kibbut7.im iJ' Israel. Am j P"biic Ht'ltlt!J
1996 Mar;86(3):341-346.
8;
While EG. TrJtimollif$ for tiu CJmrr!J (Volume. 3). Nampa.10: l'acific
Press Publishiog Associ:lIion. 1872-1875 p. 162.
l!8
Th~
Holy
Bibl~.
81
Isaah 55:7.
'JO
91
368
Bib/~.
93
10:
Scim-
94
CHAPTER SIXTEEN
DYINGFORA
IGA
TTE?
KICKTHE HABIT
ANDLIVE
r wasn'r supposed ro happen chis way.
Sure, Melissa knew that she was cur
ring her life shorr by smoking. "Buc
who cares," she reasoned, "wherher I
live inco my 70s or my 80s. Besides, I can
aIways quir long before men." No one had
prepared her for chis, however. At oniy 42
years of age she had heard those terrible
words: "Jung cancer" and "terminal." Like
most smokers who get lung cancer, Melissa's
disease had already spread far beyond her
lungs. It was too late for lifesaving surgery.
Now in a desperate atlempt for a few more
weeks or months, Melissa was going through
rhe ordeal of chemomerapy aud radiation.
Melissa never reaUy wanted ro smoke.
She sraned in grade school because "ali the
other girLs were doing iL" The habit was
popular in high school, (00, so she stuck
wirh it-"just sociaUy." She knew rhac she
could quir ar any time. She would never
become addicred. Bur a yea! aher she graduared from high school me rerrible realiry
sunk in: like over 95 percent ofsociaJ smokers, Melissa had become adrucred. After
severa! unsuccessful quir arrempts, she reasoned mat she enjoyed the habit anyway and
would wait until she was older-or had
PROOF POSITIVE
.-
Figure 1
SECTION]
370
quit. Such information has helped morivare mally ro kick rhe habir. as shown in
Figure 1. 2
The rrends following the Surgeon
General's announcement provide srrong
evidence that knowledge of smoking's dangers can help a smoker decide ro quit. Some
of [he information in rhis chapter on the
physical harms of smoking will be familiar.
However, much of it will not be. The full
scope ofsmoking's damage has not been \VeI!
publicized. In a 1983 Harris survey, healrh
professionals rared "not smoking" as tile very
fjrsr prioriry among acrivities that Americans could do ro proreCt meir healrh. The
public, however. rated "nor smoking" a distanc 10rh on t!le lisr of imporranc health
prorecrive behaviors. 3
Public healrh professionals oCren srand
amazed at how complacenc we are as a sociery regarding smoking. For nearly 20 years,
influenrial public health voices have called
smoking rhe most dangerous public issue
marwe face. In 1979, me U.S. publichealm
service called smoking uthe largesr single
prevenrable cause of illness and premature
death in rhe United Srares." C. Everett
Koop made a bold pronouncement duee
years later during his renure as Surgeon
General. He pronoul'ced smoking "the
mosr important public hea)rh issue of OUT
rime." Dr. RonaJd Davis, in citing such
statements, poincs out, uFurure hisrorians
willlook back wirh amazemenc that it rook
sociery so long ro conrrol rhe use of {Obacco."4
Why does the public seem ro have a diIferem view of rhis addiction rhan professionals? Parc of thc rcason re!ates ro robacco
industry pracrices of exercising a rype of
ccnsorship againsr bad press regarding nicorine and smoking. They accomplish rhis
by influencing the coverage of informarion
in magazines rhar are dependent on robacco
advercising dollars for their exisrence. S Ac[Ual research srudies show rhar magazines
(har depend largely ou cigarene adverrising
are less likely ro feature arric1c.s dealing wirh
371
PROOF POSITIVE
be from something else." Many are nor
aware how much the average smoker's life
is shonened. Estimates vary depending 00
the group stlldied and who conducts the
research. One of the mosr sobering sraristics comes from the U.S. Depanment of
Heahh aJld Human Services. They srare
mat one quarrer ar more of ali smokers die
premarurely from a smoking-induced illness
with an average loss of life of 21 years. 1O
MORTALITY OF SMOKERS
At least 25 percent of aII smokers die
prematurely rrom a smok1ing-induced Ulness.
Those individuaJ.s Iose an av.erage of 21 years
oflife.
In other words, if 30 year old nonsmokers
could eX'pect to live to 82, 30-year-old smokers
are playing Russian roulette witb a
four cylinder gun.
If they get tbe loaded chamber, they are
Iikely to die at 61 years of age.
Figure 3
372
373
PROOF POSfTIVE
Notice rhat half do nor expecr (O bc
smoking a year later. [n oU1cr words, lUany
young people who are JUSt beginning ro
smoke believe thae wiehin a year chey will
no longer be smoking, and will have no ineencion of srarring agail\. They regard it as
a temporary phenomenon, someebing [Q do
for u1e rime being, perhaps because cl1ey feei
that the situation demands it because of
peer pressure, ar for some other reason.
They do nor visllaJize thar ehey are beginning a )ifetime habic. They do I)Q[ reaJiz.e
chac 75 percenc who rry ro quit are unslIccessful. Althollgh a majoriry thinks they
will qllit, a greater majority will not pur
fonh the effon ro qllit even rhough they
walH to. This statistic holds rrue across the
board, an r1uough the life of a smoker-75
percenc who cry ro quic each year are lInsuccessful. This low rate ofSllCCesSfui "kickers of rhe habic" can be increased, as we will
sec in Pan VII 1; rhis habir can be kicked by
everyone who applies rhe proper procedllre.
!f the p1'Ocedu.re is faUll], the effim wil! fail.
374
combined.
The dangers of youth smoking do not
relate ro merely rhe damage wroughr by the
nost of toxic chemicaJs in cigarette smoke.
Many cxperrs look ar tobacco as a "gateway
drug." What this means is that smoking
(~wd other forms of Wb;lCCO use) ofren opcns
the gate ro the use of illicir drugs larer on.
Research suggests rhar dliJdren who use {Qbacco are more likely to go on ro use in sequence aJcohol, marijuana, and rhen orher
illegal drugS. 28
The emphasis throughour this book is
on prevenring diseases as opposed to rreating U1em afrer they become problems. The
approach in this chapcer is no di.fferem. The
best way ro prevem diseases C<lused by smoking is to help individllals avoid nicotine
addicrion in the f"irsr place. This facr has
not been lost on rhe public health commllniry. Nonerheless, chere are indicarions chat
we may be losing rhe war. Recent sraristics
indicate rhar smoking among high school
seniors is on the increase, rising from 17
percem ro 22 percenr in four years (1992
ro 1996).29 Currently abolit 30 pereent of
American yomh drop om of school before
becoming high sehool scniors, and dropoLlts
are duee ta four rimes more likely ta be
smokers than r.1)eir peers who complete high
school. 30 AH eold, more than rhree million
U.S. children under rhe age of 18 are reguIar wbaceo users. More rhan rwo milliol1
others are aetively experimenting wirh tobacco produecs. 31
The stakes are high. Not onJy are lives
involved, bur an incredible amounr of
money also hangs in the balances. Escimates
in 1989 indicared rhat che robacco companies collecrively were raking in SOme $1.25
billion dolJars per year from rhe sale of rheir
wares to minors. 32 The robacco industry
spends $265 million dollars (1988 statistic) giving free cigaretrc samples through
child will smoke. 39 This role-modeling effeer is especialJy important with yOllnger
children. ChiJdren may gec che Illessage
from rheir parems rhar smoking is acceptable, and rhat ic is a legitimare way ta deal
with seress or boredom. This poinr emphasizes thac aparent stopping the smoking habit
is one ofthe most important strategies for pre-
ELEMENTSOF SUCCESSFUL
YOUTH SMOKINGPREVENTION PROGRAMS
1. They provide information on the results of tobacco use,
with special emphasis on short terrn health effects aod
social effects.
2. They combat misconceptions about tbe percentage of
aduJts and peers who smoke.
3. They educate on social inf1ueoces 00 tobacco use,
dispelling myths provided
by the media, peer groups,
parents, aud other adults.
375
PROOF POSITIVE
EXPECTATIONS OF TEENS
"Teenagers greatly underestimate the
addictivenes,s of tobacco and greatly
overestimate their ability to control it.
By far, the surest way to be a
Donsmoker is to never start."
Dr. Louis Sullivan, former
Secretary ofHealth and
Human Services.
Figure 8
A SMOKING CATASTROPHE
Even if current rates of smoking were
merely to stay the same, 20 million of
the 70 million children in the United
States today would become smokers.
At least 5 million
ofthem can
expect to die of
smoking-related
diseases.
Figure 9
376
377
PROOF POSITIVE
Figure 11
378
These include the cosrs ofdecreased produc{iviry because of absenreeism, and expenses
to train new employees when smokers leave
me work force early due ro smoking-related
disabiliry or premature rnorraliry.
A physician friend rold me of a young
lady who, in de perarion ro srop smoking,
enrolled in a live-in stop smoking program.
Mrcr rhe week-long program, he realized a
previollsly unattainable goal-she became
a nonsmoker. However, she found rhar her
employer would nor help with any of the
stop-smoking program co ts.
This is nor an isolated instance. re is
difficulr ro undersrand why employers are
nor more supporrive of nicotine addiction
trea[mem. Numerous employee assi. rance
programs will pay for akohol and illicir drug
treannent ro the tune of rhousands of dollars. Why won' r dley fund programs for
nicorine addiction rhar are muci, less cosrly
and have me porential ro save rhem even
more money, panicularly when rhe number of employees affected are considered?
Statisrics suggest rhar the employer
would acrual.ly save money in hnancing a
stop-smoking program for an employee.
Compared (O nonsmokers, smokers in rhe
work force have nearly twice as many hospiral admissions and spend over rwice as
many days in rhe hospir.aI. Their yearly
healrh care c1aims average $400 ro $500
SECTION II
J..
Dozens ofCarcinogens in
Tobacco Smoke
Tobacco smoke conrains a vericabJe
wicches' brew of compounds rhac aJmos[
seem purposely designed to cause cancer. Of
the 4000 idenrifled chemicals, 43 are knOWll
co be carcinogens. Carcinogens are able, in
and of chemselve~, tO cause rhe beginnings
of cancer. For rhis reason they are sometilne referred ro as cancer nciarors. Also,
tohacco itself concains a variery of carcinogens. Thesc compollnds are unable ro cause
c.'U1cer themselves, bur when rhey are presenr
in rhe company of full-blown carcinogens,
they increase rhe risk of cancer. 62 There are
srill mher chemicals in rne smoke thac are
calJed tumor acceleraro rs. As rheir name
indicaees, these speed up fhe growrh of cancer once it has begun.
Lip
Liver
Mouth (oral cavity)
. Pancreas
Throat (pharynx) . BI.adder
VOlce box (Iarynx)!.~dney
C.
ervlx
Trachea
. Leukemia
(wind pipe)
. Colon
Esophagus
. Skin
Stomach
Penis
Figure 12
379
PROOF POSITNE
have carcinogens in it. Since rhe cobacco
indusrry has already experimemed with and
rejected nicorine-free robacca cigareues,
smokers are doomed ro be exposed ro cancer-causing agents for as long as they smoke.
Morta.lity
Rate
20
15
10
5
Non-Smoker
1-9
10.-19
20-39
380
40+
Lung Cancer
Ar rhis point we will concentrare on the
number one cancer killer of American
smokers: lung cancer. Lung cancer is rhe
leading cancer-killer in America for both
smokers and nonsmokers, and me.n and
women.7 4 Some years ago, lung cancer surpassed breasc cancer as being the leading
final malignancy in women. It long has been
[he leading cancer kiIJer of men.
Each year over 100,000 Americans die
from lung cancer caused by smoking?S
MortaIiry from this cancer s proportional
co ehe number of cigarerres smoked daily,
according to a 25-srare study performed by
the American Cancer Sociery, as shown in
Figure 13. 76
Norice rhar the more cigarerres smoked
per day the greater che risk. Those who
smoke ewo or more packs per day (40 or
more cigarencs) have an excremely high risk
Figure 14
Bladder Cancer
Recent research indiones rhar both cigarenes and coffee increase rhe risk of cancer
of rhe bladder, rhe organ thar stores urine
prior ro irs e1iminauon. "Bladder cancer"
may not be a hOllsehold word, bur ir is
among rhe top five cancers rhar kill older
American men. 80 Heavy smokers rriple
rheir risk of rhis dangerous cancer. 81 On
the other hand, heavy coffee drinkers-
381
PROOF POSITIVE
defined as those using rwo ar more cups
d;~ily-double {heir bladder cancer risk.
Since ilie cigarette-relared bladder carcinogens are held in the bladder, it is expected
chac smokers who drink more water aud
void more frequently may be able ro decrease the risk of this cancer somewhat.
However, the best preventative is ro leave
of[ the cigarerres and coltee alrogether.
382
SMOKINGAND
BREAST CANCER
Compared to nonsmokers, women who
smoke suffer a 25 to 75% increased risk
of fatal breast cancer.
The more they smoked and the
longer they smoked, the
higher ,their risk.
Figure 16
FIVE ILL-FATED
"MARLBORO MEN"
Name
Tobacco ~
Company.
Fate
dead -lung cancer - age 51
Janet Sackman
Lucky Strike
David Goerlitz
W,inston
!David Millcr
Marlboro
WiII Thorobury
I Camel
Figure 17
383
PROOF POSITlVE
384
Conclusion ofSeetioii
...
SECTION III
1:
Smokin:g, Hei,rt
.....J
20 40
60
Figure 18
Figure 19
385
PROOF POSITIVE
20
30
40
Risk
Figure 20
S OKI G ELEVATES
SUDDEN DEAm RISK
Sudden death risk for smokers is 2 to 4
times greater than for Donsmokers.
The risk increases with the number of
cigarettes smoked per day.
The risk appears, to diminish
as soon as the habit
is kicked.
Figure 21
386
CEREBROVASCULAR DISEASE
Smoking increases risk of cerebrovascular
disease.
15 percent of the nearly 150,000 stroke deaths
occu.rring each year in America are due
to smoking.
Risk is most evident in younger age groups.
However, even after age 65, sOloking
significantly iDcreases stroke risk.
Figure 22
387
PROOF POSITIVE
experience a 47 percent increased risk of
IIS
srroke deam.
These srudies arc in harmony wirh my
hospical emergency room experience as a
consulcant physician. JUSt a few days before rhe rime of chis wriring, 1was called ta
examine a 45-year-old stroke vietim who
had arrived at the hospical; she had Iose che
funetion ofher right arm and right leg and
could not speak. 1 knew she was a smok~r
befoee I examined hee. Large thrombotle
strokes (strokes caused by blood vessel
blockage) of chac severity generally do not
happen ro people at that age who do. not
smoke. Young people, beware. By cont1nl1in a tO smoke, you dramaticaUy inceease your
risk of a devascating disability ac a young
age. Imagine che tragic conseql1enc~s! T.his
45-year-old woman had been expenencl~g
the joys of caring for her rwo young c~J1dren. Despice state-of-the-arr aggresslve
treatment, che srroke brought an abrupc end
ro mac experienee. She eould not even speak
ro her ehild.ren; rhe stroke damaged the
speech area of her brain. Her personaliry
changed. She was subjecced ro ,:eeks and
weeks of rehabiliration. AlI of dus resulted
from the body-desrroying cobacco habir chat
she had ehosen.
ATHEROSCLEROTIC
PERIPHERAL VASCULAR
DISEASE AN AORTIC ANEURYSM
Smoking is the major risk factor for
atherosclerotic peripberal arterial disease,
increasing the risk ten times or more.
Kicking tbe habit is effective in aiding the
medical and surgical management of
the disease.
Death from rupture of an abdominal
aneurysm is two to five times more
commOD in smokers.
figure 23
388
S...kiIIg Ctdegory
MOrlllllty Rist
NODsmokerl
1.0
-
1-9 CigaretteslDay
2.6
1~19
CigaretteslDay
3.9
2~39
CigarettesJDay
4.5
40+ CigarettesJDay
8.0
Figure 24
-----------------
SECTION IV
Dangers ofPassive
Smoking
Figure 25
meu
HDL values for
womeD
1-19
20 or more
46.2
43.9
40.9
59.7
55.2
SI.I
Figure 26
389
PROOF POSITlVE
35,000
5,000
10,000
Total
50,000
Figure 27
Figure 28
390
was ill and emaciared. It was receiving medicat ion by vein labeled "chemorherapy." The
caprion under the carroon said "alI t!lose
years wirh the Marlboro Man." The horse
was a victim ofhis masler's smoking-a victim of passive smoke exposure.
Smoking kiJls tu more people from beart
disease and cancer than from any other
single healrh-rdated problem. Similarly,
when we look at passive smoking, many
casualties come at the bands of these two
leading killers. However, in many minds,
secondhand smoking's greatest emorional
impact comes from lhe damage ir does ro
aur children and grandchildren, with some
being affected rhroughour their lifetme.
391
PROOF POSITIVE
TO
Tubal pregnancy
Low birth weight babies
Infant death
Respiratory infections
Asthm'a
Impairm:ents of thinking
Other developmental impairments
Figure 30
392
'/t
; 'DYING FORACIGARETTE?
.-
'f .1,
r f.,' b
,<
loss of rhe n~Rls, '.u-t it also poses a serious
risk ro the Morher. In America, such
pregnancies are ~ leading c:ause of dearh
In early pregnancy (fim mmestcr). Of
particular conc.ern., nearly four times as
mauy eubaJpregnanc;:ies occur in the U.S.
roday as occuf~~ I\, 1%5. 153 The condirion
accounrs fet fltlly ~3 percent of aII
pregnaney-re~te' deith~.15.j Parc of rhe
i.llcreased ruQal preJllaney risk may be due
tO rhe fact tn~r s oking increases the risk
of rhe female infecrion called pelvic
inf1ammarory disease (PID).
Lower hirth wcight has bcen known for
years ro resule fl.nm maternal smoking
during pregnancy. 'Ah:hough chis may sound
desirable, it ac~ fOC!taSes the risk of
stillbirrh aJldtdrnet mplications.15S.1SG
.~
..
ar
ip,
ana
"
,.
women in rhe United Srates smoked, thousands of lives would be saved. Recenr Statistica! analyses indicate thar cach year in
America mere are anywhere from 19.000
ro 141,000 tobacco-rclated stiIlbirms. 160 In
addition, there are other far-reaching eftecrs
of maternal smoking: berween 32.000 and
61,000 infanrs with low birth weight;
14,000 to 26,000 infanrs admitted ro
newborn inrensive care units; and 1.200 ro
2,200 deaths from SIOS.161
Figure 31
birrh to an infanr who is severely maJformed. Sadly. when a mother smokes during pregnaney, she aho purs her children ac
increased risk of malformations. 162 These
defects include major malformatons such
as limb deficiencies. 'G3 They aJso include
cross-eyes 164 and cleft lips and palates. 165
Such oral c1efts are among the mase
common birrh defects. Approximately 13.5
perceJl( of rhe population have a genetic
tendency to such problems. However, if a
generically susceptible mother does nor
smoke. her risk ofhaving a child with sllch
a defect is only 20 percent greater mao
mothers wirhour that genetic tendency. Buc
393
PROOF POSITlVE
ifa woman with rhe impaired gene smokes,
her child's risk increases 500 pe(cenr. Sadly,
once she finds out she is pregnaIH it may
:~lready be coo Iare. A Johns Hopkins srudy
found that, in many cases, rhe damage was
already done before rhe woman even knew
she was pregnam. This provides aIlorher
morivation for ali women of childbearing
age to scop smoking.
CHILDRE OF SMOKING
MOMS: LOWER IQ
When compared with offspring of
nonsmokers, mothers who smoke
at least 10 cigarettes a day during
pregnancy give birth
to children with IQ's
that average 9
points lower.
Figure 32
very superior
130-144
superior
115-129
bright average
---
85-114
average
70-84
55-69
40-54
retardation
I _moderate
_.'._0' - mental
--
1---'"
25-39
..
.-
les. tban 25
Figure 33
394
borderline
-mOd mental retardation
--
SECTIONV
395
PROOF POSITIVE
various pulmonary diseases, including borh
COPD and pneul11onia. 176 A whole hosr
of changes n body funcrons induced by
smoking sers r!le srage for chronic lung
problems. Smoking CaUses widespread damage ro rhe lung's defense sysrems. These
changes also ser the srage fOr chronic ob
srrucrlve lung disease.
396
SECTIONV1
SMOKING DECREASES
QUALITY OF LIFE
Smokers tend to have:
1. Reduced bone strengtb aod more fractures
Hormonal aboormalities
1- Heartburn problems
397
PROOF POSITIVE
avoidecl haei tl1ar vicrim chasen nor to be a
smoker.
Other fracrures due ta rhin bones can
also rob life's qualiry. Consider vertebral
compression fracrures. These fractures of
rhe backbones are nor only generally painful,
bur rhey also cause a decrease in height and
can cause a humpbacked posture. A srudy
ar Melbourne University measured the los-s
of bone dcnsity caused by smoking. The
results are shown in Figure 36. I 6
This sruely of rwins on smoking and
bone densty is sigllificanr. Since identical
rwins have identical genes, the possibility
of generic differences was c1imina.red. One
pack per day is enough ta cause dallgerous
weakening of rhe bones.
SMO
G LOWERS AGILITY
AN HASTE S AGING
Wome1l 65 and over performed 12 different physical
tasks. Smokers did poorer OII 11 ofthe tests. Areas
evaluated included:
. Agility
. Strength
. Coordination
Walking
. Balance
Figure 37
398
man
399
PROOF POSTTIVE
may contribure ro these problems. Pirsr,
rhe srimulane effecrs of nicotne make it
more diffieult for rhe average smoker ro ger
ro slccp. Second, as nicorine levels drop in
the blood, smokers begin ro go through
subrle wirhdrawal syrnproms. Thcy may nor
awaken, but inrerference wirh sleep quality
is rhe flIle. Third, smokers rendencies ro
respirarory problems may a1so interfere wirh
rheir slcep qualiry. lronically, ali of rhe sleep
problems caused by smoking may actually
keep {he smoker coming back for more. In
order ro compensare for ilie resulrs of impaired sleep quaJiry such as fatigue and mild
feelings ofdepression, rbe person ofren rums
ro smoking. This behavioral "viciou cycle"
is best broken by sropping smoking cold
rurkey." However, be persistent. During
earlywirhdrawal, sleep difficulties ofren ger
worse before you see improvemenr.
400
Heallh area
Vitality
SECTIONVII
Figure 38
ro
"Alternatives"
Cigarettes Are Also Health
Hazards
When people give up [obacco, t.here is a
danger that they will gravitate ta alrernatives
thar are perceived ro be safer, bur may be
equally or more dangerous in cerrain
respects. A detailed presenration of such
alrcrnarives is beyond the scape ofthis chapter. However, it is importanr ro menrion
severa1 popular "alrernarives" ro robacco
Clgarerres.
401
PROOF POSITlVE
drugs in this iL/egal substance.
402
Relative
risk
Never smoked
17
1.0
36
2.1
Total
42
48
2.4
2.8
26
1.5
Cigar smokcrs
'Ch"ool is ba<iclll(I' Il cigllT ,h", has b,m cui <qull,e '" bOlh ends.
Figure 39
403
PROOF POSITIVE
SECTION VIII
404
ontbs.
Figure 41
405
PROOF POSITIVE
DRAWAL SYMPTOMS
Nicotine urges/cravings Restlessness
Headaches
Anxiety
Frustration
or anger
Irritability
Sleep disturbances
Difficulty
concentrating
Hunger/ increased
appetite
Figure 42
406
that are stiH being produced by the now exsmoker's lung. The remit is rhat coughing
may worsen as rhe lung 15 "eleaning irself
out." The good news is thar chis is a shorcrerm phenomenon; witll the irrirams from
[obacco smoke Out of the piemre, [he lung
will begin to produce less mucus. And as
dle excess mucus is c1eared out, che smoker,s
cough generally abates.
non-smoker.
407
PROOF POSITrVE
smokers, 1 emphasize ren primary ways ro
accomplish this. Many of these rimehonored techniqucs were popularized hy rhe
previollsly menrioned "Five Day Plan" and
rhe subsequenr "Brearhe Free Plan ro Quit
Smoking." The milliollS ofpeople who have
successfully gone through chese programs
worldwide provide a living restimony tllar
you can dramaricaJly reduce borh the
wirhdrawal symproms and tlle other
changes mar occur with smoking cessarion.
The ren approaches ro kicking rhe misery
out of kicking the habit center arollnd
bringing rhe body back inro balance as
quicklyas possible. Remember. yom hody
has become t1sed ro nicotine. Witlldrawal
symproms indicate the body's struggle to
again come ilUO balance as you readjust ro
a new nicotine-free way of )iving. Some
peoplewho fol1ow iliis ren-poinr act ion plan
wiU not have a single signific.1m witlldrawal
symprom. Orhers still have symproms, but
rhey are decreased compared ro whar they
wOllld be if such a program were not
foUowed. The more of these ten acrjons you
take. the fewer, the less imense. and the
shorrer-lived the withdrawal symproms.
They are Jisted in Figure 44.
Choosing not /0 mlOke is thefint step. Th is
is probably the most imporranr principle of
408
409
PROOF POSITrvE
an exrra rwo hours per day in bed. This
does not mean tiut they have ro sleep two
exrra hours. It just means that rhey have
that opeion available if they need rhe extra
rime.
The need for extra sleep is most necessary for the hrst hve days or so. Some may
beneht from a nap in ilie midd1e of the day.
Oehers may need to go ro bed earlier. Instead of sraying up ro waech the evening
news, it would be well ro ruek yoursclf inco
bed earlier. By gening extra sieep, you will
provide more opportunity for your nervous
system [O be in baJance. Adequate rest goes
a long way in preventing mood swings and
rendencies roward irrirability, frusrration,
and anger.
Sixth is "water inside. " This means you
shou1d drink plen ty ofwarer rluoughotlt rhe
day. 1 reeommend at unst eight glasses daily
of plain, simple water. Exceptions are only
made for individuals who tfuly eannot accommodate an increase in water intake such
as chose wirh cerrain heact condjtions, kidney failure, or other physical problems with
fluid balance. Orher beverages are nor as
effeetive. Caffeine specifically is a diuretic
and rhus promotes UJater loss. Adequate water inrake is important tO keep you adequately hydrated. Dehydrarion seems ro
make a number ofwirhdrawaJ effeas worse.
Drinking water is also an aid in bringing
the body back ioto equitibrillm. The body
is under considerable physicaJ srress during
che early withdrawal period. In this state,
we expect the waste proclucts of normal
metabolism ro be generared at a faster rate
than in norma! circumsrances. Adequ:lre
water intake helps ensure good blood flow
ro the kidneys, a.nd more optimal excretion
ofrhose waste products. Some also feei that
keeping well- hydrated helps ro hasren nicotine e1imination sinee nicotine is primarily
e1iminated rhrough (he urine. Within two
hours, half of alI the nicotine in a person's
blood is eliminated. 246
410
411
PROOF POSITIVE
withdrawal problems. Although some
people have successfully useel cinnamon
sticks as an alternative ta cigare((cs, for mhers this may be treading an dangerous
groulld. Ir is prudent to avoid a11 spices dur
irrirate rhe digestive lining, including mild
ones such as cinnamon.
The nimh Jtep is ta atJoid situatiom that
you assoate with smoking. After rhe even ing
meal you may have a habit ofsirring in your
special chair ro watch rhe TV news ar a11orher program. Associared wirh d1ar special chair is an afcer-dinner cigarette. Avoiding rhe chair will help avoid che urge ro light
up. Your break ar work a1so may be associated wirh your smoking lubil. It is common for smokers co liglH up rogether at thar
time. YOLl can choose ro work rhrough the
break, or avoid the usual place where you
spend break time. Instead, take a walk in
the fresh air, or cngage in some other hea1thenhancing acrivty.
Furthermore, be careful of your smoking friends. Explain ro rhem your decision
and ask for their supporl. Lec chem know
(hat you do nor expect chem ro stop smoking just because you did. However, also let
chem know thar smoking in your presence-ar leasc for now-is dcfinre1y not an
Opt ion. You will likely wanr ro meer with
those friends in senings where smoking is
not an option. Some smoking friends may
not bc supportive ofyour decision and may
try ro undermine your resolve or rempt you
ro smoke. Those individuals may not reaUy be your frienels: in filct, you may need
ro avoid them, Avoidance may nor be an
option if rhe tempter is a farnily member.
Narurally, 1 do nor recommend that you
leave your smoking parenrs, spouse, or children. However, ie s generally bese ro come
ro some agrecmenc as co where smoking is
allowed in your homc, and rhen avoid dlOse
areas.
Expect that othm wiilunderstand. This
is dle final key tO kicking the misery out of
kicking rhe ha bir. Many people fear rhar
they will fajj ro get through rhe withdrawal
period becallse of orhers. You fcar rhar you
wiIl bc more irritable roward your fellow
workers. YOll know tiut you may even
"b1ow up" on the job and cause someone
412
Figure 45
Disease
Lung cancer
10 yurs afler quilting
30-50%
80-90%
50%
Bladder cancer
First few
quittioll
~'ears
after
50%
Aner 15 )'cars
50%
Similar 10 a ne\'er-smoker
Stroke
5-15 years aner quitiiog
Similar 10 a ne\'er-smoker
Figure 46
BENEFIT OF QUfITlNG:
DEALTHIER LUNGS
Those with chronic obstructive pulmonary
disease who stopped smoking experienced
substantial benefit in lung function.
The benefit was most evident in the first year.
Further benefit continued for five years.
--~~-----
413
PROOF POSITIVE
>
) ,.
o
Figure 48
.5
1.5
2.5
Morlality ratio
414
Figure 49
415
PROOF POSITIVE
ADVANCEDWARNINGS
REGARDING TOBACCO
Tobacco is a slow, insidious, but most
malignant poison. In whatever form it
is used, it tells upon the constitution; it
is aII the more dangerous because its
effects are slow and at first hardly ,\ '/~
perceptible ... its effects are
difficult to eradicate rrom
the system.
Figure 50
'0
Figure 51
V(lrapping it Vp
416
Ih;s
singlr
1993 p. 71.
Davis Rlvl. Foreword. In: Orlean ef. Sladc]. cdirors. N;cotill~ ALUiclioll: A-;lIciplts ITfld Md'Jtlgtmml. New York: Oxford Univcrsiry Press, 1993
mOlllllg"
p. vijviii.
; Flay BR. Youlh rob3cco u.'c: risb, partcrns, and conrrol. In: Orleans
CT, Slade J. editors. N;colinc Atldiclion: Pr;ncipm llnd Ml11tdgtmfflr. New
York: O ford Universiry Prcss. 1993 p. 372.
6
N Eng/
Aebpled from McGinnis JM, Foegc WH. Actual causes of death in thc
U"i[ed t31cs. JAMA 1993 Iov 10;270(18):2207-2212. Upper rallges
417
PROOF POSITlVE
uscd for lobaca> aRd aJcohol duc 10 addilional informalion presented in
chis book. Sexual bc.havior dc:nhs updal.ed 10 reRecl 1995 rates.
Cigarcllc smoking-auriburablc mO(lality and yl:ars of porenlialllfe 10 t Unired SI<lICS. 1990. MM\'(IR Morb Mortal \'(fkl)' R~p 1993 Allg
27;42(33):645-649.
2, U
9 Cencers for Discasc Concrol and Prevenrion (CDC). HIVIAIDS Survtil"mCl' R~pon. 1995 Dcc;7(2):S.
PelO R. Smoking and dc;lIh: rhe pa~r 40 ycars and che next 40. BM}
19940Cl 8;309(6959): 937-939.
12
MD: U Deparrment of Health and Human ervices. Public HeaJlh $ervicc. Celllers for Disease COlllrol, O:nrer for HeaJth Promotion and Educalion, omcc on Smoking and Hea.lth. DHHS I'ublic:uion no.( De)
87-8398.
Ur National uncer In rinuc. Smoking fl11I1 Tobaceo Gmtrol MonogmplJ 1.
SlTtl1egii's 10 e011trol tol"uco use in tiu Unitetl Stflm: II bluc-print for ftlblic
h"lril!J (mioll in tiu 1990s. NIH Publication Number 92-3316, 1991 p.
233-239.
11 Epps IU~ Manley MW Clinicallnu::rvcncions 10 I'revcllllobaeco Usc
by children and adolcscel1ls. In: Glynn T). Manler MW. HoU) 10 Hdp
Yotlr Pnlil'lllS Stop Smoking: A Muiot/fli emar /mtiwu Mo/ltlltl fOr PbJliCiaIlS. National InsritUtcs of Healrh Publicalion umber 92-3064. Revised ov. 1991 p. 63.
Epps RP. M:mlcy IvIW. Clinica! Inrervenrions to I'revcllt Tobacco Use
by chadren and adole cents. In: Glynll TJ. Manley MW. Hotu ro Fitil'
28
YOtlr Pmil'1ll1 SIOp Smokillg: A Nnrimurl emerr 111'lilut, Mn 11 Itftl fOr Physi.
dam. Nalionallnstinues of Heahh Publicalion Numher 92-3064. Re
viscd
0\'.
1991 p. 63.
19
1< World He<lllh Organizalion. Fact Sheet N 118. TIJc Tobltcco Epidemie A
Global Public H~a/rb Emngmty. May 1996. Oblllincx.! via Ihe Inrernet al
hl lp:l/www.who.org
15 Murr:l.y CJL Lope"I.A ,edilors. Stml1lJlJry: The Global Burdm ofDisCl1.!e.
T1Ie Workl Hcalrh OrganiZ<llion. Boslon, MA: Harvard $chool of Public
Hl'aJrb Publishing. 1996 p. 28.
Davis RM. Foreword. In: Orleans er. Slade). edilors. NiL"otil1l' AddiL"lion: frinciplt:J ill1d Ml1IlI1gnl1cnt. ew York: O",ford Uruvcrsiry Prcss, 1993
p. vii-viii.
30
Flay Bit Youdl tohacca use: risks. pallerns. and cOl1lro1. In: Orle<lns
Srrnr~girs
17
PelO R, LopC'2 AD, Ct al. Mortali!}' from rob:lcCO in d~vclopeJ counrril's: indirecl estimation rrom national vilal sraristics. LanUl 1992 May
23:339(8804): 1268-1278.
233-239.
18
19 Davis RM. Foreword. In: Orlc:an CT, SlaJe J. edilors. NieOlinc Addiction: Principles (md Mllmtg~mmt. New York: Oxford Universiry Press. J 993
p. vii-viii.
alional InsritUte of Hcahh Publication Numbcr 92-3064. Reviscd Nov. 1991 p. 63.
c(/)/l.
li
233.
Epps RP. Manlcy MW. Clinic..lIlnl('fvelllions ro Pn:velllTobacco Use
by d,ildren and adolesccnl5. In: Glplll TJ. Manie)' M\V. Hom to H~1p
22
YOllr ParimlS Stop Smokil1g: A Nationnl COllar !JlSIitu1l' Manlfal for P/~Yli
dalU. Narional !nstitutcs of HC<llrh PlIbUcalion NlImber 92-3064. Revised Nov. 1991 p. 69.
Epps RP, Man.ley MW Clinical lnrervenrions 10 Prevenr Tobacco Use
by children a.nd adolesccllls. In: Glynn TJ, Manley MW. Hom to Hl'lp
23
Your PfltimlS StOp Smoking: A Nationlrl ewur /llstitutr MalJllJlt for Pbysician$. National lnstirutes of Heald, Publication Nurobcr 92-3064. Revise<! Nov. 1991 p.63.
2~ Adapled from: Flay BR. YOlllh IObacco use: risks. pauerm. and control.
In: Orleans CT. Slade J. editors. Nicoti,u Addiction: PrillcipltJ mIII Mlm-
418
236.
National uncer IllSrirure. Smoki1lg 111111 Tobllcco umrol MOllograpb 1.
20
31
Stmlrgi~s
10 comrol tobnlto II.U ill tbc Unilerl 'tJllr,: n b/ueprinr for public
hrl1tih I/clion in tlle 13901. NIH Publicalion Numbcr 92-3316, 1991 p.
236.
5 National Cancer InstituIe. Smoking (1IId 'lobl/cco COli/roi MOllogmph /.
Strategies /() comrol IOIMCCU IIse il1 tIJe UI/itrrl SI(/lts: II bllltpl'ilJ/ for pllb/il'
hroM (Wion ;,/ rI)~ 1990,. N1H Publication Nurn ber 92-3316, 1991 p.
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Nuwn/li CII1Ct'r Imri/tiu MJ1llllaljor PJ1J~illllJ. NationallnstillllC;S ofHcalrh
Glynn TJ, Manley MW. How 10 He/p YOIIT PlIlimu SIOP Smokiltg: A
National Cnltcer !lWillllt' MtlIlllalfor PI1jsiril1llS. Naljonalln.tirulCS of Healr.h
i'
Griffiths lUt, Bigclow GE. Liebson IA. I-Iuman ColTexo Drinking: Re:inforcing and l'hysicaI Dept'ndence-I'roducing Effects ofCaffcinc In: Harris LS, cdil.Or. ProblmuofDrug Drprndmee, 1986. NIDA Rcsearch Monograph 76. U Dep!. Of I-Iealrh AmI Human Serviccs l'ublicalion Nu.
(ADM) 87-1508. 1987 p. 75.
248
250
424
Zr.2 No"'ak A. Jondt'rko K. el al. Cigarelee smoking delay gastric cmpryin of a radiolabcl.led olid food in h~.lrh)' slnokers. Srl/nd} Ganrol'llleroi
1987 Jan;22( I ):54-58.
arional Hearr. Lung, and 8100d Institute. HO/v YoII Ct1l1 Help Yollr
Plllialli Stop Smokillg: OpportltIJily for &spimlory Clrr Pmcliliollt'n. US
l6
Depl. of Healrh and Human erviees NationalI nSlilllles of Hcalrh PubliaHian Nurnber 89-2961. 1989 p. 17.
an avcragc anllu'll inllarion ralC of 3%, rJH: COSI of cigarencs
increlScs al rhe sa.lllt: tale. and the nonsmoker ups his deposits tO equallht:
rising priee ofc;gatwes. The IIn,,1 habnce would bc $2,357.000. bur due
10 inilarion. ilS buying powcr wou.ld bc t'<Juivalelll 10 $538.000 in totlay's
dolla.rs.
l64 ASSUIllL's
26S Whirc EG. Tllt' Mit/islry o/He,ding. Nampa.lD: Pacillc Prcss PlIblishingAssociarioll. 1905 p. 327-328.
'66 Ccnrers for Discase Conrrol. 0111. ofllle Ashrs: Choosing a nltlhod10 'Illil
smoking. l'ubli 'ltion numbcr: DHHS (COC) 90-8418' 1990 p. I 1.
267
CHAPTER SEVENTEEN
WANTA
RINK?
425
PROOF POSITlVE
Unforrw1ately, many of these advocates have
totally ignored rlle harmfiJ.! efficts of even
moderate alcohoi use. In this chaprer we will
look at ilie evidence regarding various leve1s of akohol consumpeion, from light ro
moderate ro heavy. We will a1so sec mher
srudies examining rhe French Paradox which
explain the underlyillg reasons for France's
lower level of heart disease. AII of (his information sholild be lIseful ro anyone who
is asked, "Wanr a drink?"
426
,an cat/se great harm to other organs? Alcohol is dangerous even ar levels currendy
called "moderate," but like any dangerous
drug, it is even more hazardous in higher
amOUlHS. And, where is that line between
"moderate" aud "heavy," if iodeed mere is
one? As we saw in rhe true case history of
]ane,3 what begillS as moderate drinking can
qllickly escalate ro frank abuse in some
people. It is estimaced rhar up to 15 percent of those thar use alcohol will ar some
poinr become eicher problem drinkers or
acrual aJcoholics. 4 . sIt is esrimated that the
number of aJcohol ahllsers in rhe U.S. is
more man 15 million. 6
The use of akohol often is mulriplied
into rhe use of other dangerous and damaging drugs. A parellts' organizat ion caJied
"National Parems' Resource Institute for
Drug Educarion" (PRIDE) condllcts an
annllal survey of middle aod high school
srudents regarding substance abuse. DOllg
HalI, PRIDE executive djrecror, says, "Use
ofevery illicir drug ... is ar the highesr level
PRIDE has ever recorded" by studenrs
mosdy 11 ro 18 years old. In rheir 1996
swdy of about 130,000 srudems, 69 percent of marijuana users a150 drank a1cohol,
compared wirh orny about 7 perecn(. ofnonmarijuana users. Regardjng cocaine users,
13 percent lIsed akohol compared to less
rhan one perecnt of non-users. Use ofdrugs
is preceded and accompanied by the lIse of
aJcohol. Campaigns to educate our yourh
an the da.ngers ofakohol wouJd be expected
ro result in a corresponding reduction of
hard drug usage as well.
Srudenrs who use drugs are gerting more
imoxicated than before. About 36 percent
of 12 1), grade beer drinkers said rhey ger
very high, bombed, or stoned," compared
wirh 27 percem nine years ago.
Most people are somewhar aware of rhe
social problems caused by alcohol. It is involved in mariral problems, divorce, problems in parcllting, violence in the home,
poor job performance, missed days ofwork,
unsupervised children, ilJicit sex, aod the
list goes Oll and 011. Even many homicides
aod suicides arc ofren directly re1ated ro me
use of alcoholic drinks. For mese reasons,
a1coholic drinks are rcgarded by many so-
WANT A DRlNK?
cial analysls as America's number one public enemy. Some of me damage do ne by
aleohol is conveyed in Figure 1.7
Figure 2
427
I)ROOF POSITIVE
eraJ myths. Firsr, rhere is a common belief
rhat wine and beer are nor ncarly as damaging as "hard liquor" and mixed drinks. The
truth is rhar mosr of rhe adverse consequences of aleohot consumprion seem to be
more related ro rhe toral 3mOllnt consumed
rarher ehan where ir came from. As surprising as ie is ro mosr people, a srandard can of
EQUIVALENT AMOU TS
OFALCOHOL
There is roughly 1/2 ounce (15 grams) of
pure alcohol in each ofthe following:
llf2
12 oz. of beer
Figure 3
ca,
Figure 4
428
beer OI' glass of wine has just as much alcohol as a cockrail nude Wilh 1 1/2 ounces of
80 praof liquor. 12 (For those not familiar
with alcoholic beverages, mOSl mixed drinks
cal1 for 1 1/2 ro 2 oz. of liquor. 13 The 1 1/
2-ounce measure in bar terminolog)' is caJled
a "jigger."14). Irs equivalence ro wine ami
beer is shown in Figure 3.
The essenrial equivalence of aIcohol
exposure from beer, wine, and mi.xed drinks
is imporrant for research pllrposes as weli.
When 1 refer ro s[lldies ular measured how
man)' drinks a person had, rhose drinks can
be made up of any comhination of standard glasses of wine, cans of beer, OI' mixed
drinks. Keep rhis in mind rhrougholH rhe
chaprer. As f.'lr as [he research is concerned,
a person rhat averages rwo beers each
evening is drinking "two drinks" per <ky just
as much as rhe individual who averages a
couple of mixed drinks-or a couple of
glasses of wine-every da)'.
A second myrh thar musr he dispelled
ofren arises in the form of an objection.
Individuals often say ar rhis juncrure, "I am
not a he<J.vy drinker-I only drink occasionally. 1 do nor need to worr)' abour rhesc
alcohol-related problems." There are rwo
poinrs rhar are relevam here. Firsr is [har
Olany alcohol-relared iUnesses do nor occur
merei)' in hea"y drinkers. They mn also oecur in socird drinkers who on occasion have
"one too many. " Even individllals who consisrendy consume alcohol "in moderation"
and are careful never to "drink roo much"
are sriU at risk for some of alcohol's problems. Drs. Rankin and Ashle)' made some
insighrful observaeions in rheir excellenr
chapter, "Alcohol-related Healrh Problems."15 Tbese are summarized in Figure
4. A second relevant poinr dealing wieh
moderare aIeohol use comes from the World
Heahh Organization. They havc underscored the face thar anyone who drinks socially today is potentially tomorrow's heavy
drinker. lf you have "a genetic rendency
roward alcoholism," rhat is, an inherited
rendency ro become a heavy drinker, ehar
potential will be greatly illcreased. However, even individuals wirhour an)' apparent family hisrory of alcohol problems can
become alcoholics. The message is simple:
WANT A DRlNK?
rhe only sure way to avoid becoming a heavy
drinker is ro be a non-drinker. Do nor srart
drinking in rhe fim place.
Since my argumelHs have dispelled rile
ewo common myrhs, we have esrablished a
framework for evaluating even rhe moderate use of beer aud wine. Widl rhis in mind,
ler us now turn our areenuon ro soroe of
alcohol's physical effects.
429
PROOF POSITNE
LIGHTDRINKING WEAKENS
THE IMMUNE SYSTEM
The body's ability to figltt bacteria
aud viruses is reduced by 67 percent
in Iight drinkers
with only two
drinks.
figure 6
ALCOHOL INCREASES
CANCER IN RATS
1. Rats were injected with breast cancer cells.
2. Some drank alcoholic drinks to produce
a blood level of 0.15%, equaI to 4 or 5
drinks per bour for a human.
3. Others drank more, producing a 0.25% blood level.
4. A third group drank no alcohol.
5. Those that drank at the lower level had twice as many
cancerous tumors as the non-drinking rats.
6. The higher level drinkers had 8 times as many tumors.
Conclusion; The harmful effects ofalcoJlO1 on cancer
lIIay be vastly underestimated.
Figure 7
430
mast worrisome.
Some of the most sobering research
comes from che AlOS literature. A number of rescarch studies suggesc chac alcohol
use increases the risk ofA10S. 2 3 CercainJy,
aleohol weakens one's judgmenc so dur
proper precaLltions ta avoid virus exposure
may noc occur. 24 More imponanrly, perhaps, alcohol--even in "moderarion"-is an
immune systcm sllppressant. Rese~lrch sl.lggescs that a moderate drinker exposed [Q
HLV has a greater likelihood of becoming
HIV positive. 25 Omar Bagasea, M.D.,
Ph.D. found that social drinkers developed
increased sllsceptibility ro AIDS virus
infection folJowing the consumption of
faur bcers. Other signs of iIlUllU ne suppression persisred for rhree [Q seven hours after
their hodies had metabolized ali the aleoho1. 26
Let llS examinc more dosely some ofthe
effects of alcohol on the immune systcm.
The B-Iymphocyrcs produce antibodies in
t11e blood. Alcohol impairs their normal
funcrion. It takes only two drinks [O reduce amibody production by twa-thirds, as
shown in Figure 6YThis rcpresencs a significant immune system weakening with
social aleohol use. The sUldy's aLlthor, Dr.
Aldo-Benson concluded: "These and previous studies suggest that even. small amolmts
ofalcohol ttlken ftequently Ilre harmfuli they
can inhibic the normal immune funcrion anei
could increase bacrerial or viral infeccions."
WANT A DRlNK?
cells. NK cdls are panicularly imponam
in deaJing wirh viruses (such as HIV) Jnd
preventing the spread of nllnor ceUs in the
body.29 As expecred, alcohol-induced NK
cell impairmem increases cancer merasrasis
(causing cancer ro spread). 1 his has been
demonsrrated in rat srudies. The research
raises rhe concern that in humans JUSt one
binge may dramaricalJy increase rhe chance
of spr~adil1g an existing cancer. Results of
this research are shown in Figure 7. 30
Notice rhat twice as many new rumors
formed in rars wirh a 0.15 percem blood alcohol level compared ro the non-drinkers.
(This JeveJ ofblood alcohoJ is somewhar over
rhe legal limit for human vehicIe drivers.
which is generally ser ar O.l O) However, r::lts
with a blood aJcohol comem of 0.25 percenr
had eight times more merasracic mmors.
Extrapolacing mese results from rat studies
ro humans seems valid because we know by
actual epidemiologic research rhat alcohol
significanrly increases human cancer risk.
Hcavy aleohol consumption increases
rhe risk of human cancers of rhe l11outh,
throar, csophagus, liver, breast, and rectum.
31. 32. 33 Even moderare alcoholuse <:an raise
(he risk of some of rhese callcers. For exarnple, in a srudy of over 7,000 women, as
liule as thrte drinks per week increased rhe
risk of bretlSt cancer. The more rhe person
drank, rhe greater the risk. 34 Alcohol consumpcion poses a signific.1ndy greater risk
of cancer th;Ul minor chemicals in foods. 35
Many experts feei rhac the harmful effece of alcohol on human cancers has been
vasrly underestimated. Some physicians
have even raised concerns that some cancer
vicrims may have been afflicced because of
cheir behavior on a single weekend celebration. There are much berrer ways ro cel~
ebrace mao by volunearily weakening the
immune sysrem, ro say nothing ofbenumbing me mind. "Ler's have a good time this
evening," is che approach of some. But ehe
resuhs may be disaserous.
There are orher aspeccs of alcohol use
hesides ics immune sysccm effecrs chac are
likely rdated ro increased cancer rates. For
cxample. ehere is good evidence rhat aleohol use increasescscrogen levels in womeo. 36
,\7 Alchough this may sound helpfUl, it eould
431
PROOF POSITTVE
10. Osteoporosis
2. Stroke
II. Gout
3. Heart problems
12. Rhabdomyolysls
4. Elevated triglycerides
14. Anemia
9. Ketoacidosis
Figure 8
6.0x
o
Standard Risk
Figure 9
432
Men
Women
WANT A DRINK?
alcohol increases the risk of bQ[h common
rypes ofstroke. he m'a rypes are rhe hemorrhagic stroke caused by bleeding in and
arolICld rhe brain, aud rhe rhrombotic srroke
c.aused by blood clOES.
Some young person may say. "1 am nor
a heavy drinker. 1 never have more rhan
three drinks even on a weekend evening."
$rudies show that even rhree djinks can have
tragic consequences. even in the young. as
shown in Figllre 9.57
Their risk is six 10 eight tinus greaterwrh
only rhree drinks. To die under rhe young
age of 40 by self-desrfllctive llse of alcohol
is a rragedy of unspeakable proportions.
Such levels ofconsumprion are nor unllsuaJ.
A 1990 nationwide survey of soroe 17,000
high school seniors found rhar 32 percent
of rhem reporred episodes of heavy drinking (five ar more drinks) wirhin rhe last twO
weeks. 58
Th15 recenr evidence on the dangerous
effecrs of moderate drinking is extremely
important. Previously some had suggested
rhat moderate aJcohol consumpton lowers
srroke risk;'9 however, mere are deflnirely
problems wirh rhac posiron. Fim, rhere is
no evidence rhat people already an an e.xcellen r 1ifes ryle ger an y furrher benefit from
alcohol when ir comes ro stroke prevenrion.
Second. as we have jusr seen, a couple of
exrra drinks on the weekend dramarically
ncrease srroke risk in younger adulrs.
Third. one of rhe mase devasraeng types of
srcoke, hemorrhagic stroke. has been known
for years 10 be increased by cven very small
amounts of akohol. The famous Honolulu
Hearr Srudy found rhac even lighe drinkers
of as liule as one ro foureeen ounces per
monrh havc more (han twice rhe risk of
having one of c!lese bleeding srrokes. 60 The
findi ngs are summarizedin Figure 10.
Notice. it is nor the blood pressure-raising effecr of akohol rhar accounred for these
suokes. Even a social drinker weh normal
blood pressure experiences chis increased
risk ofhemorrhagic srroke. G1
ALCO OLANDSTROKE
Increased strokes caused by brain
hemorrhage occurred in drinkers
irrespective of blood pressure level.
Even Iight drinkers of 1 to 14 ounces
of alcohol per
month show,ed
more than two
times the risk
of nondrinkers.
Figure 10
433
PROOF POSITIVE
434
The fifth side dfeet of alcohol is a particularly distressing effect of heavier use of
alcohol-sheink:lge (arroph)') of the reseic1es.
This can accuaUy femini7..e affected men. As
a result iliey can acqwre female characterisries like enlarged breasts. Long term alcohol
use is also associated wirh impotence due to
hormonal elfects.65 Such resuhs are ironic,
panicularlywhen mally men rhink drinking
is a "macho' thing ro do.
For many individllals an even more
frighrening sexual specter looms on the horimn: homosexual rendencies ma)' resuIt
from aleohol exposure in rhe womb. We
h.we known for years that fital exposure to
alcohol dramaricaJ1y increases rhe risk of
problems with genital development in borh
male and female offspring. For example, in
rhe feral aleohol syndrome (FAS) over 12
percem of ehe children have geniral abnormalities. 66 Now there are seriollS concerns
rhar rhe brain itself ma)' experience impaired
sexual dilferenriarion-even when aleohol
exposure has been relarively mild and has
nOf caused FAS. The uumber of childrell
affected is significant. Whereas up ro
11.000 children are bom with feral aleohol
syndrome each year, as many as 30,000 or
more may have ocher aleohol- relared problems that are nor as distinguishable. 67 All
of this larger number are ar risk for problems wirh sexual differentiarion both of the
WANT A DRlNK?
direcrly by alcohol itself or by rhe damage
it can cause ro the liver, pancreas, and other
pans of the digestive sysrem. 72 SOll1e of (he
more common deficiencies involve magnesium, folie acid, and the B vitamins, thiamine and riboflavin.
435
PROOF POSITIVE
HEAVY DRlNKING 18
ESPECIALLY RISKY FOR
YOU GER PEOPLE AND WOME
400%
320%
Figure 11
Malt
Heavier
Moderate
Ligbt
~I
Abstailler
10
20
Under 45
30
40
.45-54
50
60
55-64
70
80
90
100
75 ~Dd
older
65-74
Fttrlalr
Heavicr
Moderate
........_.-.
---~
Lighl
Abstainer
20
Figure 12
436
30
40
50
60
70
80
9(l
100
WANT A DRINK?
437
PROOF POSTTIVE
438
WANT A DRINK?
ofphysicat problems. Then we wem on ro
make observations abour aJcohol's mental
effects. However, alcohol affecrs more rhan
jusr the person consum ing rhis addicrive
drink. To Olan)', the social efTecrs are among
che mosr sobering realiries. These coodirions come as no surprise. However, 1would
be remiss nor to ar leasr devore some space
ro rhem in rhis chapter. A parriallisring of
the way akohol affecls olhers is found in
Figure 14.
AS ORMALITIES RELATED TO
PRENATAL ALCOHOL EXPOSURE
Learning difficulties
Immune system
impairment
Vision problems
Hearing problems
Trouble breast feeding
(duc to poor
sucking patterns)
Genital
abnormalities
Abo,ormal balance
and coordination
Mental retalfdation
Growth deficienC'es
Figure 15
439
PROOF POSlTIVE
second and third uimester had a 10 rimes
greater risk of AML and (wice ehe risk of
anorher type oflellkemia, callcd acme lymphocytic leukemia.
The umh is rhar toral absrinence is thc
only way ro prevent alcohol-related birrh
dcfecrs i.n children. Such a stand has been
taken by rhe Surgeon GeneraJ aswell as ehe
American Medical Associ;uion. 102 J also
recommend rhar aH womcn of childbcaring age who have ehe poreIHial for inadverrenr pregnancy should remain [Otally absti-
Figure 16
nene. A simple reminder is al50 warranted:
apare rrom a toral hystcreccomy (wirh removal of the ovaries), aH methods ofbirrh
control have failures. Every woman who
has noe gone through menopallse, even
ehose Llsing "reliable" birrh control measures,
should definiteIy consider tbe parh of total
abstinence-for the healeh of the unborn,
if not for her own hcalth. FlIrrhermore, in
view of the research linking fathers' drinking pracrces with (eraI impairmcm, 1 also
recomll1end rhar any husband remain [0rally abstinent ifhis wife could become pregnant.
440
WANT A DRINK?
wim alcohol on board were legally inroxictted. These resuhs carrelate well with omer
data that estimate that alcohol is involved
in up (O 30 percenr of fatal aviation
crashes. 108 One particularly imeresting aspect of the research on pilot performance
and alcahol is thar alcohol-re1ated impairmene is detectable even after alI the alcohol
has been eLiminated [rom the body.109 According to the Aeronaurical Informarion
Manual given by the Federal Aviation Reguhuions (FAR Part 91.17) no crew member,
including me pilot, is allowed co take flight
umil eight hours afeer the consumption of
any alcoholic beverage. Because a pilot may
stiU be under the influence of alcohol after
rhis eighr-hour period Administration
Safety Officcrs advise pilots co allow for at
lease 24 hours between "boule and
mrotde."I)O
Alcahol is also a significam comriblltor
w our currem national epidemie of violent
crime. I devore auelltion to this wpic in
Chapter 13, "Stcmming the Tide of Violenee."
RESULTS OF MODERATE
ALCOHOL USAGE
Hypertriglyceridemia
Hypertension
Stroke
Decreased immune
function
Accidents
Suicide
Breast cancer
Colon cancer
Menstrual pain
Osteoporosis
Obesity
Gastritis
Gout
Chronic fatigue
Cerebral atrophy
Fetal alcohol syndrome
Leukemia in offspring
Potentiates heavy
drinking
Decreases jludgment,
foresigbt, moral
reasoning
Fgure 17
441
PROOF POSITlVE
There we are told lhat wise individuals are
aware of evil but do not partake of it.
whereas the foolish make no change in their
praccices and end up with c11e wretched consequences. The text is quoted in the t:1miliar King James Version in Figure 19. J 13
F~gure
19
442
WANT A DRINK?
associared with the highesr national per
capi ta consum prion." 115 Thus, while France
has been working for years ro decrease their
aleohol consumption becausc of rhe healthrelated roll it has been raking in their counlCy, rhe American alcohol industry and the
media are idolizing the use of alcohol by
rhe French. It is ironic that rhase living fim
hand with alcohol's effects see it as a curse,
while tho e loaking on from a disrance idoJi7.e irs benefi rs.
What abom urIle French paradox"? Ler
us examine rhe French lifesryle ro see why
heart disease may be lower there than in
America. Along with comparing American
and French alcohol consumprion, we mUSt
also assess omer dietary f.1crors. We have
done chis in Figure 20. 116
Higher buner and lard consumption
coupled wi[h higher blood pressure and
cho\esrerol levels would lead one ro expect
more hearr disease in France. However, as
we nave already observed, just che opposire
is rhe case. The nexc poin[ in rhe figure is
generaUy used ro explain why their heart
disease is less: they have a much higher in[ake of red wirlC. Many have conduded mat
red wine reduces rheir risk of heart auacks.
However, we must look further. Cigaretle smoking and obesiry do not appear ro
be factors; French rates in these areas are
comparable to those in America. Tne
French also have another dietary disrincrion:
they driuk very little milk. The news media has failed ro publicize tJ1is facr. Dairy
fat is srro.ngly related tO heart disease. In
fact, ifyou look ar [he consumprion ofdairy
produc(s in one COUlltry compared ro anorl1er, ncluding France, tbe beart disft1se rate
is proportional to tbe amount ofdttiry products constlmed. 117 , 118. 119, )20 Thus, rhe lower
consumption of dairy fat would help tO explain [he lower levels of hearr disease in
France. Another factOr rhal would be expec[ed [O decrease French hearr disease risk
is rheir high consumprion ofvegetables and
fruirs. The heart-prorective benefirs of rhese
foods are presenced in Chapters 3 and 4.
This important facr has also nor been widely
publicized.
Ano[her important but unpublicized
filer: t here "'re certain groups in America tllat
LIFESTYLE COMPARISON OF
FRENCH AND AMERICANS
Compared to Amer;cans, the French
eat 3.8x the butter
eat 2.8x the lard
have higher serum
cholesterollevels
have higber blood
pressures
have a much higher intake of red wioe
have comparabie rates of obesity aod
cigarette smoking
But they
drink very little mUk
eat large amouots of vegeta'bles and fruits
have le-ss death from CAD
Figure 20
alcohol.
Are there any factOrs in addition ro lower
milk eonsumprion aud higher frujr aud vegetable eonsumption that would explain the
apparenc French advamage? What about
wine-might there be something ro rhe
wine conl1ecrion aner aII? Having looked
carefully at the issues, we wiLl see rhar wine
does have some hearr-prorecrive benefits.
But before we jump ta any eonc!lIsions, 1
must poinr Out rhe obvious: wine conraills
mlleh more than alcohol. Or. Oemrow and
colleagues at the Universiry of Wisconsin
looked direcrly at d1e constiruents of red
wine, white wine, and juice made from red
grapes. 122 This seudy provides some amazing insiglus inco [he French paradox.
Before they embarked on the aforemelltioned rudy, [he Universiry of Wiscol1sin
group already knew several things. Fim, jf
the blood's c10rting ceUs, the plarelers, become
443
PROOF POSITIVE
Effect 00
blood flow
Group 1
Red wine
lncreased
Group 2
White wine
No effect
Group 3
Grapejuice
Increased
444
WANT A DRINK?
Vegetables
Grains
grapes?'"
kale (Ieaf)'
greens)
cereai
grains
apples_
cberries
j.
strawberries
blueberries
roots and
tubers.
onions
tea
grapefruit
... Ce
Figure 23
Figura 24
445
PROOF POSITIVE
terol Jevels. The differences in cholesrerol
levels would have [10 effecr in such a blood
c10tting srudy. There is 110 conuadic[ion
here.
1 would be negligem [Q close clle copic
of grapes and grape jllice withollt ar leasr
listing some of [he omer beneficial qualities of this lIniqlle and delicious food grollp.
To illllsrrate rhe abllndance of necessary
nurrients in grapes and grape jllice, assume
[har yOll were [Q live on grapes alone (which
1 do nor and wOllld nor advocare), and
would eal enollgh ro mainrain your body
weighr. The varieey anei qllanriey of rhe
many nlltriems in such a die[ and clle lack
of some negative factors in rhe rypical
American diet are shown in Figure 25. 141
DiclaryProlein ~
No cholcsleroJ
43J
liber _
.Vcry
Thlamln-B,
R1bona\'ln-B,
Onl)' 5% rat
low in sodium
26
Nil cin-B,
Vilamin-C
Vllamln-B;::E:::22:8~:,.+.::::::::
134
141
290
81
Follilc
Cakium_51
copper=
lron
Magncsium _
149
108
11
Pota5sium
Sclcnium
205
_511
100
200
300
400
500
600
100
_...
800
Figure 25
We see rhar grapes have signiflcallt qllanriries of 15 mnrienrs while conraining only
flve percent fat, a very low amouJlt of sodiuln, and no cholestcrol. Notice the high
quanriry of vitamins B, C, and E, as well as
iron and copper. They are also vcry high in
potassillm. which along wirh a low-sodium
dier helps ro lower blood pressure, and very
high in selenium, a trace elemenr rhar appears ro have a cancer-protective cole.
namely, the French Paradox. The best evidence Sllggests rhat the lower hearr disease
rarc in France has ro do wir.h much more
rhan alcohol. Conrrary to whar many lay
news reports have implied, the tllcohol in the
WANT A DRINK?
26. 145
Especially noteworrhy is th is international body's conhrmation of one of my
rhcses in this chapter: for people an an alre.:l.dy healrhful lifesryle (ar who are going
ro adopr sueh), rhere is no evidence rhar alcohol provides any hearr benehrs. The
World Healrh Organizarion's posirion conftrms in my mind mat we uuly are in an
enJightened age regarding tne effects of alcohol an. human health. Indeed, when alI
the infonnarion is taken inco aCCOllnr, the
only condusion that makes "health sense"
is cotal absrinence.
Figura 26
Figure 27
447
PROOF POSITrvE
a1so furnishes a furrher rea.~on for a lower
he:m arrack rare arnong rhe French: they
consume higher guanrirjes of flavonoids
than Americ.1ns due ro rheir higher inrake
of fruirs and vegerables.
Ler us follow rhe example of the Frellch
in a rnodified \vayas ouclined in Figure 27.
With rhe "Modified French Dier,
Americalls' risk ofhearr disease will become
lower rhan rhar of rhe French.
"-. . .10......0
Figura 29
448
::,. . .
"-
, ......
::'.::::
WANT A DRJNK?
The devasraring social aspecrs of aleohol use were forcefully dcmonsrrared in rhe
village of Barrow. A1aska. 151 In 1994. rhey
vored ro ban rhe sale and use of aleohol.
Many locals up ro rhar rime were nor able
ro work because of drunkenness. A top
police official said ehat before the ban
"There was mayhem and rragedy cver)'where." Rape. suicide, and drunk and disorderly conduct were rampanr. Feral aleohol syndrome rares had skyrockcrcd. However. abrupt changcs took place aJmost immediately aher the ban went imo effect, as
dcscribed in Figure 30. 152
A Narivc American he-altll care worker
from rhe 10~l Inupiar rribe caUed rhe ban
"rhe beginning of rhe salv3rion of our
people." An Inupiar [eader echoed similar
senrimems when he said. "For our people.
akohol means only bondage.' Wirh a 70
percem dmp in crime, Barrow became mOre
peacefuJ than ir had been in decades.
The Barrow srory on one hand demonsrrates rhe power of alcohol ro ruin lives.
On rhe orher hand, it epitomizes the bendlt5 of societal decisions ro break free from
aleohol's grasp. The tranquilliry rhar foi
lowed the ban should not come as a surprise. We are ali well aware of rhe moral
and societal cosrs of aleohol.
However. other than in Barrow, A1aska.
and a few orher isolated places in our nation, where are rhe public ourcries against
the damages rcsulring from alcoholic beverages? Dissemination of the srarisric;u and
scienriflc E1crs regarding alcohol, coupled
wirh publiciry given ro the moral evils of
aleohol by rhe religious instiwtions, would
have a powerful effect in reducing aleohol
consumption in our narion. The influence
of churdlcs in our nation as seen from rhe
perspecrive of a prolific Christian wrirer is
stated in Figure 31. 153
P OHIBITION B
TOALASKA
The 3,900 people in Barrow, Alaska voted
to ban the sale and use of alcohol in 1994.
Alcobol-related crime and accidents plunged.
Crime feU 70 percent during a
ODe year period of prohibition.
Regarding acute health
problems: Emergency room "'"
alcohol-related visits dropped
from 118 per month tQ 23 per
montb in the first 30 . .\.;._ ......... ~- .
days of prohibition.
ing for a socicraJ arrirude thar rolerates no
a.lcohol wharsoever. The role of Chrisrians
in the promorion of rotal abscinencc is further described by De. Bacchiocchi: "Chrisrians can play a vital role in t!lis endeavor if
rhey recover the Bibuca.l imperarive for absrinence. It is onl)' when Chrisrians recognizc and accepe rJle fact (hat drinking aleohotic beverages is nor only physically harmfui, but also Biblically and morally wrong
ehae they are likely ro feei compelled. nor
Figure 30
A CHRISTIAN RESPONSIBILITY
Christian churches bear considerable
responsibility for inestimable human
and economic costs of alcohol
consumption, "because through their
beliefs, teachings, aud preaching
they are able to influence the
moral values and practices of
society possibly more than
any other institution."
Figure 31
449
PROOF POSITfVE
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1990. Auohol Htl1uh 6- RJ'Uorch Wor/d 1993; 17(1): IO-II.
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1990. Alco!Jol HelIlth & Rmarch Workl1993; 17(1): 10-11.
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450
""Vf.7l-
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12
13 Tbe New York Public Library. A1coholic Drink Recipes. In: Fargis P,
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Gavaler J', EfleCIS of Alcohol Use and Abuse on rhe Endocrine Stams
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3G
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J7
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16
~7 A1do-Benson.
1<)
30
lssdbacher KJ. Bralll1-vald E, el ;11. eclitors. H'lrrisoJls PrirlCl/Jlt.I oflnter13IIJ1'dilioll (CD- ROM ,,"'sion). New York, NY: McGrawHill, Ilie. Hcald, Professions Division, 1994.
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!/Iri Mi'fliciJl
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Yi
3S
iIIl1Ices"
39
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I MacGregor RR.
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;7
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67 McGivern RE. R.iley EI~ Chapter Il: Inl1uencc of Peri natal A1mhol
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boL'
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137
Demrow HS. Slane PR. Folls JD. Admnislr:llion of wine and gr3pe
juice inhibilS in vivo plalelcl activicy and thrombo is in slenosed Clnine
coronary arreries. Circularion 1995 Feb 15;91 (4): 1182-1 188.
13&
\j9 Frankd EN, Walerhouse AL, Kinsella JE. Inhibirion ot human LOL
oxid.uion by resvcr:lUol. unm 1993 Apr 24;341 (8852): 1103-1104.
1-17 While EG. COli/uel, OII Diu alU!Foods. Hagerstown. MD: Review and
Herald J'lIblishing Associaton, 1976 p. 436. 437.
HalDmond. RL. editor. A/mosr oII yOlll'vcr wanud ro knolV' I1bout alto10 'lsk! Special Issllc ofThe Bonom Line on
Alcohol in Soc;iell', 1991 11(2):77.
H8
\~O White EG. timulallls. In: /1"I1/r/'jill LilJing. 1897 p. 113. .Emw.dl.n:
Ellen G. Whitc Estate. Tbe Publi.rlJed Wrilings of Elim G. VtllJiu. Version
2.0 (CD-ROM). 1995.
1<,
McCoy C. Booze flows back into Barro\V, Alaska aflcr rearlong ban.
'Il McCoy . Boo7.C nows back imo Barrow, Alaska ahcr yearlong ban.
he \'(/011 Srrl'l't jourJIl1l. Prob. Nov. 15, 1995.
1'3 Bacchiocch.i S. I,(/i,ll' in riu Biblr: A bibliC/li srlltiy on rhl' Ilse oftllt:oholi,.
brlJerIrges. Bcrncn SprilJgS, MI: Biblica! Pcrspeerives, 1989 p. 38.
l~' Bacchiocchi S. Winl' ill riu BiMe: A biblica! stlld:r 011 Ihe If,Jr ofalcoholie
brlJemgcs. Bcrricn Springs. MI: Biblical Perspccrives. 1989 p. 36.
ISI Bacchiocchi S. \\7Irll' in ti", Bible: A biblical SIlld,'Y OII riu IlU ofaltobolic
bl'llerlrger. Berrico Springs. MI: Biblical Pcr peerivcs. 1989. p. 36.
1 I Thc Food l'roc(:ssor for Windows: Nutrilion Allah'sis & Fill1css Sofrware [compulcr program). ESHA Rese:!rch. Salem, Oregon.
I 6 Whirc EG. Carmuls OII Diell11u/ Foods. Hagemown. MD: Review ;Ind
Herald PublishingAssociation. 1976 p. 309.
454
CHAPTER EIGHTEEN
DEALING WITH
BAD HABITS AND
DICTIONS
W
What is an Addiction?
Whar really s an addiccion anyway?
Surprisingly, even rhe expens give differem
dehnitions as ro whar conscicuces addicrion.
For example, 5redmans Medica] Dictionary dehnes it as "habitual psychological and
physiological dependence on a substance ar
practice thac is beyond voluntary control."l
This dehnirion is a good stare. To help
us get a elearer view of what constitutes
an addiClion, ler us look ar five common
characteristics ofaddictions, as liseed in Figure 1. 2 3. -1
cs
An overwhelming compulsioD to continually use au
ageut and a resulting drive to obtain it by any
mcans ncccssary.
A condition called "tolerance," where over time there
tcnds to be a need for increased amounts of an agent
to obtain tbe desired effects.
A psychological andJor pbysical dependence sucb tbat
failure to obtain the agent results in witbdrawal pain
or discomfort.
A high teodeucy to relapse, evco after a persoo bas
broken away {rom babitual use for a period of time.
A detrimcotal effect ou the individual and/or society.
Figure 1
455
PROOF POSITIVE
Not aII of rhese criteria have (Q be fiet
for a habir ta be classified as an addiction.
BUl the broad scope of effects arising from
addicrive agems is helpful ro be aware of.
Whether a habit is cla5sihed as an addiction is nor the important issue. Whar is
critical is rhat many habirs have addictive
componems and dettlil1g with the habit ilS
an addiction i5 Jikely (() meet wich success
where other approaches have [liled.
The mos( imponant aspect of an addicrion is crystallized in Sredman's dehnition
where it speaks of a loss of control. This
element of compulsion is the mase crirical
aspect of addictive behaviors. For example,
a person who decides ro eac just one chocoIare in a box bur. ends up ear.ing half the box
is likely demonstracing an addierion ro
chocotate based on (his probable evidence
ofcompulsive eating. True, the person may
not go through a wi(hdrawal syndrome if
rhe use of chocolare is sropped; rhere may
be no signs of desi ring progressivdy larger
amounts ofchocolare-yet. rhe crioGlI compulsive element is there. The same could
be truc of ice cream addicrs ar (hose who
compulsively wacch t.elevision. Of course,
those who are addicced co nicorine, alcohol, or drugs will fic the dassic addicrion
definicions more srricdy. However. the truth
is thar any habit in yom life lhat is not (()cally uneler your voluntar)' control displays
an addicrive e1emem-whether or not it is
called an acldiction.
456
457
PROOF POSITIVE
inco aerion, success is ensllred. However,
addictions and other habits ofcen hold enorOlOUS conrrol over us. Many feel powerless
to Stop chem althollgh rhey know ehar it is
necessary. Take the example of Ralph Jones,'
a patiem of mine wllo is in his early 50's.
Ralph is a nicotine adclict-a cigareue
smoker-and he knows rhar smoking is bad
for him. Ralph also has bad coronary artery disease, and has already had bypass surgery and angioplasry. The angiogram shows
thar his disease has beeome 50 advanced that
the blockage has extended ro ilie mosr disram parrs of rhe arreries rhar ean not be
bypassed. We cannot angioplasry him beC1Use ilie disease is so widespread: his hearr
arteries are narrowed vinualJy throughout
their entire length. RaIph needs ro qllir
smoking and he kuows it. He has told me
severaJ times, "1 know I am killing myself,
hut 1 juSt cannot seem ro quit." Clearly
RaIph needs more [han the imdleccuaJ acceptance; he needs ro break from rhe habit
completely. He needs a SOUTee of power.
The information presented in chis chapter
is for him as well as for rhe man)' others
(har have an addicrion ofany kind they "cannor" overcome.
When you ralk witb those who have broken free from an addiction or other dim
1 Corinthians 15:57
Figure 2
458
Matthew 7:11
459
PROOF POSITIVE
Romans 6:11
Figure 4
Chrisr explains in this verse how ro obr;lin gifrs from God. We are to simpl)' ask
Him, just as a child mighr ask his or her
eanhly farher for somerhing. aur heavellly
Facher is willing to give if we ask. Lcr us
ralk ro God as ro a friend a personal frielld.
Aher aU. He has a deep interest and concern for our quality oflife. The love of our
Maker knows no bounds. He undersrands
our problems betrer rhall we do. No l11:1r-
460
Figure 6
461
PROOF POSITIVE
462
463
PROOF POSITIVE
464
Figure 10
465
PROOF POS1TlVE
Conquering Appetite
Figure 12
466
Figure 14
467
PROOF POSITIVE
468
Some who gain che viCCOly over an addicrion for a rime hold fasc w cheir conviction ulfough che power of God but then
f.,11 back imo their old habic. In mosc of
such cases, cheir focus did nm remaill on
God and che vicwry thar He had provided.
Ac rhe poinr of a fuilure, rhe rendency is ro
become discouraged and say, "1 have been
defeated. It did nm work. It is nm for me.
I am going to give ir aII up." Such an altitude musc be avoided. Fim, realize rhat if
yOIl slip, yOll have nor undone aII rhe
progress you have made. Second, recognize
rhac rhe same God is rhere to help you begin a pattern ofsuccess again-righc ac cllat
point. Third, realize rhar you can Icam
by your mistakes. Failure sholild be regarded as beacons of waming as stated in
Figure 17. 28
Analyze rhe mistake-derermine why
and how it happened. Ask yourself, "How
did I Iose my focus on God?" or "Why did
1abandon my faith in the screngrh God bas
given me?" If rhe experience is viewed as a
beacon of warnjng, then your resisrance ro
another f.,ilure will actually be increased.
Your long-term success will be enhanced
because you have f.1iled, only ro rise up again
in God's power on che road ro success.
For rhose of you rhat have powerful
physiologic addiccions ro substances like
tobacco, alcohol, prescriprion medications
such as Valium, ar illegaJ drugs, I would
again remind you of rhe value of medical
he1p. Although not vital for tobacco addiccion, it is for rhe ochers on the lis!. In addirion ro chat professional assiSr<ll1Ce, I suggest that l'au read Chaprer 16, Pat( Ill, an
kicking rhe tobacco habit. There you will
find ten sreps ro "kick che misery out of
kicking ilie habir." These steps are designed
ro provide help in minimiziog your wirhdrawal symproms. They include physical
exercise, nurrirlona1 helps, and mher imporranr lifestyle eJemems. In fact, manyexperienee only slight wirhdrawal symptoms and
in some cases none at ali if rhey adhere carefuUy ro those guidelines. Those wirh psychologicaJ addictions and orher powerful
habits such as television viewing may also
find those ren sreps of great vaJue as rhey
II Corinthians 5:17
Figura 18
RefereluesAdtlirriol1: Sledmm's Electronic Medical Diclionary version 3.0 (CDROM). Based on S/rtl"liw's Medical Dictiol1llry-26'~ "didoll. Williams and
Wilk.in~,
1996.
A.ddiclioll: Frid JP. editor. Dor/muls Medic,,1 //IustTllted MediCiI/ DiClion12ry-28h cdilioll. PhiJadelphia, PA: WR Saunders Company. 1985 p.
Romans 6: 1-2.
t2
1)
14
29-30.
j
USI
JM,
773.
JalT" JH. Drug Addiclion :Ind Drug Abuse. [n: Gilman AG. Goodman
LS, CI al, cdjlOrs. Coodmlllllmd Ci/mlllls TIu Pblrmlllc%gic Bmis 0ITlJeTIIpeurics-7rh cdilioll. New York, NY: MacMilh\ll Publishing Comp'Jny,
1985 p. 532540.
4
I Corin lhians 6: 18-20. 3: I ~ 17. TIu Holy Bib!c. AUlhoriud King Jame
verSlOn.
10
II
16
17
White EG. ConrroJ of Appe[ile. In: COllnseu 011 Din ond Food,.
Hagemown, MD: Reviewand Herald PublishjngAssocialion, 1938-1976
p.482-483.
lO
While EG. Chrisliar1 Temperancc. In: Testimoninft, Iht: Cburr:b (Volume 2). Nampa, ID: Pacific Prcss PlIbLishing Associarion, 1868-1871 p.37\.
li
While EG. "Icmplcd in Ali PoiJlls. In: Biblc Echo (1886-1913), December 1892 p. 1. FOllnd In: E!len G. While Estare. TIu Pllblish~d W,i,ing, 01Elim C. IV!Jiu. Version 2.0 (CD-ROM), 1995.
il
469
PROOF POSITNE
While EG. Conlrol of Appeli!e. In: COIIIIU/s Ofl Diri
Food;. Hagcrstown, MD: Revicwand Herald Publishing Associadon, 1938-1976 p. 154.
li
I1l1d
!1
version.
!)
tIJ~
470
afld Food;.
afld Food;.
CHAPTER NINETEEN
UTRITION
ANDTHE
ENVIRONMENT
471
PROOF POSITIVE
300% increase
3
2
o
1950
1990
Figure 1
Figure 2
AMOUNr OF GRAIN TO RE A
MEAT-EATING WORLD POPULATION
The grain needed to feed a world
populatio'D of meateaters would be
equal to 150 percent
more than aU the
current global
grain production
used for aII purposes.
Figure 3
472
Figure .4
473
PROOF POSITIVE
474
Figure 8
% Lost
Protein
85 - 90 %
Carbohydrate
up to 100 %
Fibcr
100%
Proteio
Wasted
Used
Calories
Figure 9
VI O MENTALDAMAGE
FROM RA SING LIVESTOCK
Clearing of forests
Killing meadow grass
Feedlot runoff
Topsoil erosion
Water shortages
Water poUution
Increase in greenhouse gasses
Figure 10
475
PROOF POSITTVE
on the environmem. Some of these effects
are listed in Figure 10.
The c1e.1.ring ofvi rtualI y millions ofacres
of forests in Central America alld Brazii in
response ta the demands of U.S. fast food
chains for cheap beef has been termed "the
hamburger connecrion." Meadow grass is
killed by overgrazing and t!le trampling of
land by livestock herds that overwhe1m the
carrying capacity of the land. Feedlot runoff is a concern snce damaging chemicals
can pollute the soil aod water around intensive animal-raising operarions.
u.S.
EROSION
Figure 11
Totalloss
almost
7 billion tons
Figure 12
476
The remainder of this chapter will explain how these damages occur and what
their far-reaching effects are.
Topsoil Loss
For at least 200 years, erosion has been
causing topsoilloss in the Unjted States. This
dramatic change is indicated in Figure II.
The effects of raising Ijveseock 011 the
Jand and soil are extremely importanr. Topsoi! is eroding around the world. Based on
estjmates from me FAO (The Food and
Agrieulture Organization of the Unieed
Nations), somewhere berween 11 and 15
million acres ofcropland are Iose worldwide
each year due to soil eros ion. 24 Each year,
ropsoil losses worldwide amount to 710
tonnes [a metric ronne is measurement
equivalem to 1.102 tons] per square kilometer. This calculates out ro approximate/y
3 rons per acre.
To pur chis in perspective, assume thar
the U.S. experienced this average world rate
ofsoil erosion across every square foot of its
land. The calculated loss n topsoil is shown
in Figure 12. 25
What causes this erosion? Much of it
occurs from plowing and cultivating ilie
land. Rainfall washes the loose soil into rivers and streams, and finally inro t11e oceans.
Muddy streams after a heavy rain provide
tangible evidence of this erosion. Erosion
tends ro be worse when the laud is imensively culrivated. Thus accelerated erosion
often results when farmers atrempt ro boost
meac production by raising greater amounts
oflivestock feed. In some places in the U.S.,
the ropsoiJ deprh has become so shallow that
it no longer can be used for growing anything but fie/d grass.
Some areas of the U.S. are losing 50 percent more than the world's average. The
Great Plains and Western states are losing
4.5 tons of ropsoil per acre per year. The
Wor1dwatch Institute atuibutes this 1055 to
wind erosion in the concext of"dry climate,
culrivation for raising crops, and excessive
livestock grazing."26
The economic cost of soil erosion is also
incredible. In the U.S., when ilie cost of
decreased yields, increased fertilizer requirements, and environmental cost.s of erosioo
FO
3.49 trillion gallons for irrigating feed crops.
2.97 tdlIion galloDs for irrigating pasturcs.
Figure 15
477
PROOF POSITIVE
Put another way, ifaII rhe U .S. beefcarele
were being raised an one huge range anei
farm. it would take 7 miII ion shipments of
one million gallons ofwarer each to supply
cheir needs just for one year.
In m;lny pans of the world, water availability is a life or death issue. Even here in
the U.S., our demands for foods wirh high
water requiremenrs have scriollS economic
and ecological consequences. Historically,
rhe economic COSts have been largely hidelen due ro federal and stare governmcnc
subsidization of rhe meat indusrry's warer
consumprion. Many may not rcahze thar
their [aX dollars have been helping ro provide the large quamiries of water needed ro
mise livestock.
Congress has esrimare-d rhat Wesrern
stares have received more rhan $2 billion in
water subsidies annllal1y. Up ro $1 billion
of rhis amounr has gone ta farmers who raise
animal feed. The farmers are able to raise
livesrock feed very profirably because rhey
can buy water cheaply from federal irrigarion projecrs. Somerimes they pay less rhan
ehe actual cosr ro deliver rhe warer ro their
farms. 33 As a case in poinr, the huge Cenrral
Valley Project in California supplies irrigarion warer to farmers ar a smaH fraerion ofirs
actual cost, as tablilated in Figure 16.34 . 35
$1 biUion
$50 million
5%
33
Figura 16
478
O/o
Sandra PoSte! of rhe Worldwatch Insrirure poinrs om thar in the face of these huge
priee supporrs for water lIsed ro produce
livesroek feed-such a scenario wOllld nor
likely occur were the farmers ro pay what
rhe water reaUy cost.
Water subsidies are jusr one example of
how Iivesrock producers do nor pay their
fair share whcn t eomes ro envrolunenral
eoncerns. Durning and Brollgh, a1so of the
Worldw;lrch Institme. have made rhis observation: "AII rold, the price of meat might
double or triple if the fuIl ecological costS
were inclllded in rhe bill. These costs include fossil-fuel eombusrion. grollnd water
deplction, agrieultllral-chemical pol111rion.
and methane and amrnonia emission."36
479
PROOF POSITIVE
Cause OfIncrease
Defores/ation
Carbon dioxide
Forests consume man-made COl.
COl is produced by the decomposing
of cut-down trees and burning wood.
Methane
Animal waste
Nitrous Oxide
Animal waste
Figure 17
480
Similari)', rhere is no inteor here ro malign the legislarors responsiblc for current
agricultura! policies. In many cases, current governmenral policies reflect "oJd
chinking" abOlit nllrrition that grcw Out of
rhe World War II era. Throllgh subsidies
and omer means, farmers havc been encouraged economically [O foHow policies that
"sought ro maximize t.he production ofmeat
and milk."59
For ehose legirimately concerned about
rhe plight of farmers who raise livesrock,
there is good news. The WH O speaks
highly of the flexibility, resiliency, and social concern characterisric of farmers. They
assert: "farmcrs havc revolutionized rheir
agricultural pracrices over rhe last 40 years
in response tO (he demands for grearer food
producrion and seem willing tO change
again."60 1 belicve (hat farmers, iudecd,
would rise ro [he challenge and cominue [O
make strides ro provide heaJc11ier and more
environmelHally conscious foods for Americans and [he world.
Condusion
Jr seems thar we are sranding an the verge
of a major concepUial breakthrough. Just
as rhe maj ori ry ofAmericans recognize r.har
smoking habirs have both personaj and socierai cffecrs, so many are bcginning ro realize thar eating habits have effecrs far beyond rheir imp:tCt on personal healrh. Indeed, ir is amazing ro realize the large exteor that our dieeuy choices inf1uence nor
only aur own healrh, nor onIy rhe heaIrh of
aur children, but also the healrh and welJ
being of the entire world. It is no exaggeration to sa)' thar in some respecrs our seemingly small daily individual choices ultimarely affect (he destiny of life on our
plancr. And perhaps no choice impacts global destin)' as much as one decis ion [hat is
among our most basic and personal
choices-what we pur on our plare.
481
PROOF POSITlVE
ReferencesN"-Clabvukaren A. "fhc People-Food Predicamcllt. In: Man Imd ElIlIironmml, A Henil" Perspmivr--3'" edilioll. Prospect HeiglltS, IL: Waveland
Pc<:ss, 1990 p. 101.
1
6.
Durning AB, Brough HB. LiVCSIOCk Economy. In: Wor1duJlJldJ Pap'"
103: Toking SlOek: .Animal FI/rming IJnd tiu Environmt'nt. Washingron,
DC: Worldwatch [nStllllle, 1991 p. 11.
-1
lO
11
26
17
28
DC: Worldwatch Instilllle, 1991 p. 18. (convencd from "more lhan 3000
Iiters of waler 10 produce a kilogrellTl of American beer.")
15
17
29
De.
Il POlll1ds per bushcl for cach grain were: barJey: 48; Com: 56;
Oats: 32; Rye: 56; Whe:ll: 60
2) Gallons per acre foot = 325.851
19
482
Thi.s is a f.1ir oomparison because rhe bcefindu.my lake., into account onl)'
irrigarion water meci for feed needcd in ealtle raisillg - not non irrig<lted
crops lhat ale consllmed by ilie animals. Tbe t1gure of 440 gal of watcr per
~2 Nichnlson WJ.
itrosamines. In: EIJlIJ'YOI/1IIr1llfll aTJd Ocrupational
Mrdicille-2'''' rdilioll. Bosron. MA: Littlc Brown and Co. 1992 p. 955-
965.
WHO Commission On HeaJth And Environment. Environmental Effccl. of Inlcn.ive Agricultural Produclion. In: Reporl OfTIJe Pallrl 011
Food And Agriclilel/rr. Geneva, Swit'ZerlaJld: World HcaJth Organiz..1lion.
1992 p. 38.
irrigale<l acrcs: 3.396.10 1 x 70 bushcls per acre x 60 Ibs per bushcl '"
14.263.624.200Ibs.
",heat non irrigaled aacs: 5.866. J 35 x 36 bushcls per acre x 60 Ibs per
bushd '" 12.670.851.600 Ibs.
15
1992 p. 1263.
WHO Commission On Hcalth And Environmenr. Envronmcnral Effecls of Imensivc AgriclllrlluJ Prodllclion. In: Repbrl Of Thr Pt17l1'1 On
Food AJld Agrirolture. Geneva. 5witurlaJld: World Healrh Organization.
1992 p. 39.
'.6
17
30
Durning AB. Brough HB. 5aac:d Cows. In: WorldwalC" Pl1per 103:
7itking Slbd/: Animal Farming and ch( EnvirOTJmml. Washington. DC:
Worldwalch InSlitUle. 1991 p.36.
POStei S. Worldwate" Pap" 93. Wolt'T fi)' AgriCll!tl/u: Facing lhe LimilS.
Washinglon DC: Worldwarch inslirure. 1989 p. 37.
}I
Poslel S. WorldUJdlc!J Alper 93. ~II'T for AgriCltftl/rc: Facillg fhc Limiu.
Washington DC: WOrldW:llCh Instirule. 1989 p. 37.
35
Durning AB, Brough HB. Sacrcd Cows. In: WorldwatclJ Paper 103:
7itkillg Slbck: AJJimal Ftmni1Jg a1Jd ehe Environmml. \XI;lShingron. DC:
.l6
39
WHO Commission On Heallh And Env;ronment. EnvironmentaJ Effeels of Intensive Agnculwral Produclion. In: Repon Of77u Pmlitf On
Food AlJi Agriclilltlrt. Gencva. Swil2erland: World H~lth Organizalion.
1992 p. 38-39.
.0
~I Nadakavllhren,
49
~ Durning AB, Brough HB.. In: Worldw'lub Paper 103: Talring Slock:
Animal Fflrming and tiu Enl'irolltnmt. Washington, DC: Worldwatch ln-
52
>3
483
PROOF POSITIVE
57
Calculared (rom dara pre. tu led in Duming AB, Brough !-iB.. In:
WorldwlJlclJ Pnpcr J03: Taking Slodr: A11imnl Fnmling nnd riu EnlJirOllmmr.
59
484
CHAJPTER TWENTY
EYOND
THELEADING
CAUSES OF
DEATH
485
PROOF POSITlVE
;tcronym ta make ir easier tO remember these
ciglu essenrial e1ements of health. The acronym consisred ofa simple phrasc that they
made into a single word: 'NEWSTART:"
Their choice of wording was fonuitous.
Those twO merged words nor only pointed
ro rhose eight essential e1emenrs, but (hey
also gave an accurate message that (he adoption ofrhese simple factOrs could help most
people begin a whole new phase of their
lives-to (rul)' get a "new start" ill life.
Let us look at what the letrets of
"NEWSTART" stand for. They are explained in Figure 1.
Mauy already J."ecognize aH or almost aII
of these eiglu "natural remedies" as necessary conditions for a long and abundam life.
Ln tact, these eight e1emenrs of health are
no surprise to thase of you rhat have been
reading rhis boak from caver tO cover. The
imporrance of each should have been apparent in the material that has been presenred lip to this poim.
We wiJl sec in this chapter a number of
important health isslles thar have nor yer
been explored. As we look ac condirions
that largely have a bearing an aur quality of
life, I bdieve we will sense anew [he vallle
of ilie comprehensive lifesryle thar this book
advoC;ltes. These eight e1emems provide the
fOundation for dealing with any health con-
riition S1tccessfuLly.
Figure 1
ehey were ta confirm rheir confidence in a
century-old approach ta comprehensive
wellness. They were convinced that ilie path
ro healrh for many people rested on eight
reLatively simple hettith concepts. These concepts were popularized by Ellen Whiee in
the 1905 he;tlth c1assic. The Minisrry of
Healing.
It may seem strange rJlat health concepts
ollrlined a cenrury ago could be of value
roday, considering [he advance in medical
knowledge roday compared wirh ehar era.
Elien Whire has been quored on a variecy
of health topics in many chaprers of this
volume. How could a person bave sllch
advanced knowledge? Appendix X probes
rhe answer ro this question.
Weimar deve10ped and crademarked an
486
~~
(li \)~
J1l111
il, 'III' I
1 hr 54 min.
(1.9 bours)
I
1.5
2
0.5
______ Maximal Endurance
(rime 10 exhausrion)
2.5
Figure 2
487
PROOF POSITIVE
Food Supplements
TypicaJly, when I ralk ro people abour
the healch benefirs of nurrition, some are
nor contenr with my message ofearing more
fruies, whole grains, and vegetables. They
wane something more-and perhaps someching less. le reqlliees some effon, planning,
and acquisirioll of new habits ro dramaticaJly increase yom fruic and vegetable eonsumprion. Many feei rhat an easier solution is ro take sllpplements ("vitamin pills")
in order [Q reap rhe benefits of improved
nucrition. They anempt ro improve their
nutririon, not by eating subscantially betrer, but by holding ro che same foods ~tIld
addingvieamin and mineral sllpplemencs ro
rheir regimen.
Unfoflllnace!y, takillg extra doses of vitamins ean cause problems. Take {he B vitamin, niacin, /Or example. Niacin s acrually an acid (.nicotinic acid-nor ro be confused wi{h "nicotine" of tobacco fame3) but
acrs like a vitamin in rhe amoullts that i{ is
found in natuee. However, ifyou take Iarge
amounrs of this acid, t aers as a dfllg. 4 The
reason for chis is ehar (here is onJy sa much
of chis vitamin chac the body can use. The
excess, which cannot be used as a vitanun,
begins ro exen drug effeers. Among rhose
Folie acid
pernicious aoemia
.Vitamin 86
nerve pro.blems
Parkinson's
kiduey problems
.Vitamin C
diarrhea
vitamin dependence
Figure 3
488
Effect
Disorder
v
Zinc
Vite
Phosphorus
Vit B.
Figure 4
Vit BI!
Figure 5
489
PROOF POSITlVE
orher problems. Intcractions of orher sllbstances ma)' eause a decrel1se in the absorption of a subsrance. Many people are unaware of rhese potenrially harmful in[eracrions. The message is thar no one shollld
take large doses of supplemenrs without
careful considerarion. There are 11 separate interacrions shown on rhis f1gure.
Nor only do vitamins and minerals
illteraCt, viramins can inreract wirh orher
yiramins, and minerals can inreract wirh
other minerals as ilIl1srrared in Figures 5
and 6. 22
Vai:1adlum
Fluoride
n -.........-.L/
Copper
Manganese
Figure 6
490
16
14
12
Fertilizer
Chemical
Organic
nglg 10
dry
weight 8
6
4
B u in
Soybean
B u in
B u in
Barley
Spinach
figure 7
491
PROOF POSITIVE
Note [hat B I2 was found in soybeans,
barley, and spinach, and that when grown
organically, tlle amount of B]2 was
signflcantly higher. This stlJdy immediately
generared shock waves. Mozafar's work flies
in the face of a well-es[ablished nurrirolla!
position (held even by vegerarian scienrists)
thar B l2 is nor found in planrs as conventionally grown. Snce he reponed B J2 leve1s even in the chemically ferrlized plants,
some nucrirional experts have proclaimed
his work as suspect.
,It
Swimming laps
Playiog basketball
10
20
30
Minutes
492
The rescarch has promptcd many questions. Were there misrakes in the B 12 meaSllfemellts? Was rhere somerhing differem
abour rlle soil in the stlldy? Is there really
an increase in B12 content in cenain orgaJlically grown plalHs? More smdes are n,eeded
ro confirm Mozafar's results. Some are now
asserring that a (Orally planr-based clieI wirhout B12 supplements is sufficient for aII of
our Illlttitonal needs.
Unril alI tlle answers are in, however, 1
prefer ro erI' on rlle side of caucion. 1 still
recommend thar rora\ vegetarians rake a
regular B'2supplemem oreu foods in wllich
B12 is added, such as many of rhe brcakfast
cereals or meat subsrjtUtes. There are as teasr
12 dry cereai varie[ ies avalable ar rh s
wriring rhar comain substantial amounts of
B12 Some milk a1rernarives contain ,Ievels
of B I2 rhat are equal (O OI' greater than rhe
amounr in cow's milk. As linie as 5
micrograms every other day is prohably all
that the average person needs. A listing of
quantces of B 12 and orher nurrienrs in
various brands of milk alternatives and
cereals is faund in the Appendix:.
Reduces
tendency
ofblood
to elot
40
50
58
56
Average 54
HDL
52
level
50
48
46
44
0-2
3-6
7-10
11-14 15-20
Miles run per week
21-60
Figure 10
Strengthens bones
Helps prevent or control diabetes
Helps control obesity
Decreases risk of certain cancers
Helps control anxiety
Treats depression
Improves stress coping mechanism
lmproves symptoms of AJzheimer's
Improves intermittent c1audication
(leg pain during exercise caused
by poor circulation)
Helps control osteoarthritis
Improves fibromyalgia disease
In considering aII of the rhrilling evidence abollt ilie benefirs of exercise, perhaps rhe mosc scarcling effecc is rhe widespre.ld prevenrion of disease rhar wOllld occur if everyone merely exercised regularly.
Currenr esrimates are tbac (he lack of
exercise in America callses up to one-rhird
of dearhs from the following chree major
diseases: coronary hearr disease. colon
Figure 11
493
PROOF POSITIVE
cancer, and diabeees.J7
The first rwo e!emcnrs of r11e NEWSTART program (nutrition and exeecise)
beautifully complement each orher. Nutrition worh eogether wirh exercise tO give more
benefirs rhan eithee one alone. This is truc
ofdiseascs like heart disease, cancer, and diabetes. However, it is aha true for qualiry-oflife concerns. Recall ilie elassic research thar
demonsmued t.he superioriry of the vegerarian diee regarding arhleric endurance.
Other qllaliry-oflife bcnefits are in the
arca of mental performance. For examplc,
middle-aged individuals-and even r110se
up illto theie 80s who do nor suITeI' from
Alzheimer's disease-have been demonstrared ta have a measurable improvement
in memory following aerobic exercise programs of tune ar ren weeks in durarion. 38
In fact, older Americans have a progressive
improvemem in meneal funcrlon as rhey increase their amounr of exercisc. As one research anicle put it: "There was a clear linear
relarionship berween rhe Ievel of activiry and
ilie level of cognitive [mental) abiliry."39 A
consensus panel convened by the National
Insti(ute of Mental HC'alth idenufied seill orher
imporrant quality-of-l.if{: benefits from exercise. They are listed in figure 12. 40
Alrhough healrh professionals have CIllphasized for years the imponance of exer-
~nxiety
494
WHO
UATE
G
G
495
PROOF POSITIVE
w
dia betie eomplieations
stroke
high blood pressure
heart disease
sYliIlptoms of intermittent
c1audjcation (leg pain due to
bl'oekage !n ,Ieg blood vessels)
Figure 16
One word of camion: althollgh moderate exercisc has e1early emerged as heaJrhful
ro rhe immune sysrem, excessive exet'cisc; is
noe. Exercise ro the point of complete e'Xhaustion-typical.in competirive arhlerescan work in rhe opposire direction by decretlSing immune responscs. 52
496
497
PROOF POSITIVE
to prevent osteoporosis. $unlighr, you wiU
recall, is able ro convert cholesterol inco
vitamin O, ,m essentiaJ faceor in mainL.-uning
good bone healrh. 72
In Chapter 7 tiut deals with protein, we
saw thar high inrake of animal prorein
sources was also a signtleanc factor in
causing osteoporosis. In addition to
sunshine and nutrition, howevcr, other
NEWSTART factors are important in
dealing with osteoporosis. Exercise is vital
to sraving off age-re1ated loss of bone mass.
Recent research from Washington
University School of Mcdicine in St. Louis
has demonsrrat.ed mat a woman can increase
her bone mass by 2 ro 3 percenr per year by
exereise aJone. 73
But what about skin cancer? Why not
ger our vitamin O from pills or
supplemented foods, so we can avoid
sunshine's cancer risk? There's no question
abollt it: when many Americans rhink of
sunshine, rhey r.hink of an agent thar
inctedSes the risk of cancer.
498
SunJight in high dom increases skin cancer risk. About 95 percenc of skin cancers
are of MO rypes: squamous cell and basaJ
cell. 74 Borh of these rypes of cancer are ncreased by substantial cumulative liferime
exposure ro the sun. Fortunately, however,
rhey are slow growing and lIsually remain
confined ro rhe skin. Even though SOme
750,000 squanlOus .'lnd basaJ celJ skin cancers are diagnosed each year in the United
States, only abOlit 2, I00 fataJiries (Iess rhan
one percent) result.7 5 The f.1taJties occur
mostly in r1lOse who fail ro get prompt and
complete removal of the cancer.
Melanoma, anOUler type of skin cancer,
provides a markedJy di/-Terenr situarion.
This usuaHy darkly pigmenced carlCer has a
fearsome rendeney ro spread and kill tlle
victim. Each year onl}' about 34,000 cases
of melanoma are diagnosed in our eoumry;
however, 7,200 (more than 20 percent) die
annllally from tllis dreaded skin cancer. 76
Melanoma is currently on a rapid rise
worldwide; in Europe, ir increases by three
u.s.
NEWSTARTElement Number 5:
Temperallce
The concepe of promoring personal
healch by J judicious exposure ro sllnshine
provides a perfecr backdrop for looking at
rhe flfth NEWSTART element. The fir c
"" stands for "eemperance.' Temperance
in rhe context of rhis book means "cotal
abstinence from subsrances rhar are harmful
and moderace use of subsrances that are
helpful." Applying rhe 'temperance"
concepc ro sunshine would lead us to use
this helpful factor in moderatjon. Often
rhe challenge concern ing remperance is ro
decide which substances ro use in
moderat ion and which co avoid coeal1y.
The concepr of rotal abstinence has
become very unpopular. Many healrh
educators promote che mistaken idea ehar
almose anyming we do is appropriate solong
as we do it in moderaeion. From a stlldy of
ehe research literature. coupled wirh
personal experience from my own life and
those of my pacients, it is evident that we
wOllld be better off tOlolly avoiding rnany
things ehar are popular to use "in
moderarion." Elsewhere in chis book
(Chaprer 17. "Wam a Drink?"), the case for
racal avoidance of alcoholic beverages from
a heaJeh perspective is presented. 1 am not
a tone voice crying for rotal abSlinence from
alcohoJ. The World Healm Organization
has eaken rhe sarne position, now advocating "no alcohol" as ehe standard. ao In sev-
erai chapters of chis book 1 have cited concern wirh another popular addictive drug:
caffeine. Caffeinared beverage present a
subtle mreat ro our heahh whjch some are
finally beginning ro grasp.
499
PROOF POSITIVE
Caffeine not only increases the rheorctlcal risk of cancer, it a1so brings a host of
orher problems in irs train. Coffee and/or
caffeine are linked ro an increased risk of
sllch problems as miscarriages, low birth
weighr babies, worsening depression,
anxiery and fatiglle, elevared blood pressure,
heart palpitations, heart elisease, bone loss
anei osteoporosis, and other maladies.
Furrher informarion is provided in Chapter
2 on cancer and Chaprer 12, "The Frontal
Lobe-The Crown of the BTain."
500
'l
...
:
'.,
. t
.wi' _-....."." . -
viramill. lec's calJ ir viramin R. Inchis hyporherical siruation. we can now forger
abour whether or noe we have rime to rest.
Afrer ali, every one of resr's advanrages can be
obrained from raking a pilI. Ler us now look
ar this aillazing "vicamin" and see if yOll wanr
ro include it as parr of your daily program.
However, before we go roo far wirh our
il!usrrarioIl, rShOllld clarifY rhe facc rhar resr
comes in a number of differenr forms. In
v
Vitamin
R}
R3
Recreation
Vitamin R 4
Meditation
Vitamin
Figure 18
501
PROOF POSITNE
502
WAYSTOIMP OVESLEE
ALITY
503
PROOF POSITIVE
504
505
PROOF POSITIVE
of rhe other rypes of rest affecrs vltamin R4
as well. As we have seen, lack of sJeep or
irreglliar andJor excessively long work hours
contributc ta some obviolls problems:
poorer qualiry and qua11tiry of sleep, increased fatigue, poorer work performance
and increased accidenrs. 150 However, inadequate sleep also affecrs us spirimally. The
frontallobe appears ta be parricularly prone
to sleep deprivarion. Surprisingly. our values even rend ro suffer when we are shorc
on s[eep.151
506
AL
IUre
Personal Choices and Values
--
--
Figure 21
Rheumatoid Arthritis
Arrhritis anei other bone anei joinr disorders are among the leading causes of disabilities in America. Currenr estimafes from
507
PROOF POSITIVE
the U. S. Centers for Disease Control are
rhar rhesc diseases aHlicr some 40 miII ion
Americans. I 56 O ne parc icularly desrructive
fOTln of arrhriris is called "rheumaroid arrhriris." Ir is a disease causcd when the body
acrually auacks irs own joims and ocheI' tissues. For reasons nor yer complerely undersrood, an afTecred person's immune sysrem goes awry and sram an:lcking rhe joinrs,
causillg what ofren becomes a permanently
crippling disease.
Scandinavian researchers placed
individuals wirh severe rheumaroid arrluitis
on a toral vegerarian dicr for an emire
year. I 57 Aher a single month on rhis ci ietary
program, they analyzed rhe patients and
founel a decreased number of render and
swollen joinrs. Their grip srrengrh was
bener. Furrhermore, {heir problems wirh
severe joint stiffness in rhe mornings had
508
improved. Even actual laborarory measuremeuts rha{ reflecred {he degree of intlammation in {he body wcre better. Two such
improved blood resrs were the sedimenrarion rare, and the C-reacrive prorein level.
These resulrs are demonsrrared in Figure 22.
Perhaps most importandy, the pariems
on the vegetarian e1ier felt ber.{er--by actual
measuremenr on a healrh assessmenr
Helmick, a Cenrers for Disease Control expert has discovered (har adllirs of eirher sex
who carr}' exrra weighr-even if rhey are nor
so heavy as ro be c1assified meelically as
uobese"-were 30 pereenr more Iikely than
normal-weighr adults ro have arrhriris. The
risk for thase carrying excessive weighr was
even grearer: obese men increased rheir risk
of arrhriris by 70 percenr while obese
women had a 50 percenr higher risk. 168
Bur rhere appears to be more ro rhe
exereise-wcighr conrrol relationship (han
wear and tear on joinrs. RecelH research
suggesrs rhar overwcighr women have a
higher risk of even developing rhellmaroid
arrhrrjs.l69 Women in rhe upper 25 percem
of weighr for heighr haei a 40 percenr
increased risk of comiJlg down wirh
rheumaroid arrhriris. Some researchers
specliJare rhar (his linkage has ro do wich
sex hormone levels.
Water can be used exrernally ro benefir
rhose wirh arrhriris; ir is efleerive for rhe
rhellmaroid variery anei ocher forms ofjoinr
inf1ammarion.
The applicarion of
hydrorherapy (warer rherapy) can serve
many purposes in individuals wirh rhese
eondirions. Heac can be applied ro affecrcd
joinrs lIsing hor waler packs, whirlpools,
sream, erc. Such rrearmenrs ean be parricularly effeerive. For example, recem published work showed char rhe use ofhor mineral barhs and mudpacks could help borh
rheumaroid anhrris and rhe relared eondirion of ankylosing spondyliris. '70 . 171 Hearing of che tissues can have very desirable
benefirs. Alrhollgh rhe brain has difflculry
ro[erarng temperatures above 104 dcgrees
Fahrenheir (40 degrees Celsius), elesirable
e[feers occur on rissues orher rhan rhe brain
ar remperarures bcrween 104 anei 114
degrees Faluenheit (40-45 degrees Celsius)
for 5 ro 30 minures.!il Krusen's prestigious
cexrbook of Physical Medicine and
Rehabilirarion 173 Iim some of che benefits
ofhearing tissues-sllch as joinrs-inro this
range:
1. Decreaseel sciffness due ro increased
Aexibiliry of rissues (parricularly rendons
and ocher strucrures nude largely of rhe
fibrom rissue calJed collagen).
2. Relief of tnuscle spasm.
509
PROOF POSITIVE
3. lncreased tissue blood flow and inereased speed of body reactions.
4. Relief of some rypes of paiu. This
can be due ro decreased stiffness,
improvemellt in (SSllC o>..-ygenation OI' by
"collnterirritacion" wherc che stimlllation of
temperature receprors in [he skin decreases
pain sensation. Heat is aJso known to
increase chc pain chreshold, chus making
pain easier ro tolerate.
5. Mild heating ean provide assiscance
in removing fluid bllildup and
inflammation in areas with more chronic
congesrion. Application of high temperature heat can, however, worsen acute inDam mation.
Cald, on the other hand, can help
deerease acute inflammation. For this
reason, iee is the firs(-]ine natural rreatment
for a recent strain or sprain. Jee can al50
somecimes assist wirh pain control. This
may have ro do wirh the "collnterirritation"
phenomenon. le may aJso be a resllit of
nlll11bing of the pain sensors ar decreasing
inf1amrnation. Becallsc heat and cold each
have unique benefits. we wiU sometimes llse
a combination of boch hot and cold in
alteration. This is called a conrrast
treaement. A common partern for sllch a
trearmenr is ro apply duee milllltes of heat
ro an affecced joint and chen follow chis wich
30 seconds of cold. This consttlltes "one
cyele." Four LO five cyelcs are uSllally applied
at each rreatmenr. Two or duee creatments
are given each day.
One type of arthritis duc was previously
confllsed with rheumatoid arrhritis is now
eal1ed Lyme arrhritis. This form ofarehritis
results from an infection wirh a bacteriuJIl
called Borrelia burdorferi. 174 This germ is
eypically rransmitted from the bite of an
infected deer cick. The problem is greatest
in the American Nonheast, but also occurs
widely throughollt che U.S. There is
evidence thar t!lis form of arrhritis may be
able ro be improved by rhe lIse of extreme
heat referred to as hypenhermia. Alchough
the rcsllits are slill preliminary, rhis ilJuscrates
anocher linkage between a rheumatoid
arrhricis-like condition aJld infection, and
suggestS mat thete may be an important role
for more natural means of therapy.
510
511
PROOF POSITIVE
512
Urinary Infections
The same Norwegian researchers who
demonsrrated a link berween the vegetarian
diet and rheumatoid arrhritis made a
startling observat ion about the total
vegerarian diet and urinary rract iofecrions.! 94 In a srudy of 22 individuaIs, rhese
researchers found thar their program of 7
ro 10 days of f:1seillg followed by a (Oral vegerarian (no animal product) diet tended
ro decrease fhe ability of mine w supporr
sorne of rhe common germs rhat can C<luse
urinary infecrion. Their findings relate nor
only IO the common scourge of bladder
infeerions, bur a1so ro rheumatoid arduiris.
As we noted earlier in rhis chapter, rhere is
evidence rhat illfecrious agems ma)' have a
role in this crippling fype of arrhritis. The
Norwegian group had previollsly l1:lund dur
on rheir program, rheumatoid arrhritics
decreased their blood antibodies ro a
common urille infecf'ious agent, called
ProteUJ mirabilis. This suggested that rhe
germ might have been involved in the
arrhriris process. Of note, Proteus mirabili)was one of rhe gerrns ehat measurably
decreased in abiliry ro infect the urinary craC[
of those on the fOtal vegetarian diee.
Other NEWSTART faceors also play a
role in urinary infecrions. It comes as no
Asthma
Asthma is another disease rhat has a
special relalionship ro diet. In {his sectian
I will Jook al how a vegetarian diet can help
asthmatics. Before 1 do ehat, however, 1
wanr ro poinr our one of rhe most inrerest~
ing recenr findings an asthma lh.l! ,llso
brings into focus two of the orher
NEWSTART e1ements: waeer and trust in
divine power. In reading rhe Scriptural
books of Moses and looking at the plan thar
God oudined for rhc IsraeJires, 1 am stfuck
by how much His guidance dealt wirh issues
of a clean cnvironmenr. There wcre
scrupulous laws rhat dealt wirh washing and
cleanliness afrer contacl wirh dearh. There
were specific instructions rhar dcalt witb rhe
disposal ofhllman wastes. There were laws
,har gave explicit insrrucrions on whar ro
do wirh conragious diseases Jike Icprosy.
This empbasis on deanliness, ofcourse, only
had value as God's pcople trusled Him
enough to follow His counsel. Furthermore,
3ttcnrion 10 scrupulous dearuincss can bc
seen as an extension of rhe rhird element of
,he NEWSTART program. Warer is afren
lhe agent we lIse ro produce c1eanlincss.
Now whar does alI rhis have ro do Wilh
asthma? Quire a lor. The National
Cooperative Inner City Aslhma Study is
513
PROOF POSITIVE
514
72
67
50
87
Monosodium
glutamate
Nuts
Citrus fruits
Meats
Dairy products
Coffee
Marmite
Fish
Nitrates
Onions
Hotdogs
29
Il
69
78
11
12
10
28
6
17
24
9
8
6
6
4
3
3
9
Figure 24
515
PROOF POSITIVE
facrors implicared by rhese physicians are
not pan ofa hea1rhful vegerarian dieL There
are, however, a few foods on rhe list rhar are
healthful for most people, bur may be
unhea1rhful for certain sensirive individuals.
Examples include cercain nurs and cir rus
fruirs. There are omer connections in the
medical Jirerarure between migraine
headache and diet. These connecrions also
suggest that a healthful vegetarian diet
would prove beneficial. For example, rhe
fars in a plant-based diet tend ro be
monounsarurated and polyunsaturated ones
rarher than the saeurated variety. The
research suggests that this may help prevenr
mlgrames.
One of the reasons appears ro be rebted
ro platelcts. These c10tting cells of rhe body
can apparendy c1ump and release compounds
that rrigger a migraine headache. Platelets
that have more polyunsarurated fars in rheir
omer layer (caHed the "platelet membrane")
tend ro be associated with fewer migraines
rhan ifme plate1et membrane is rich in saru2lO
This research suggests that inrared far.
ereasing the plant producrs in the dier may
help ro decrease migraine arracks.
Furrher evidence of this linkage comes
from research on children who were prone
ro migraine. Dr Glueck and his colleagues
ar me Universiry of Cincinnati have found
that children wirh worse cholesterol leve1s
had more migraine beadaches. 211 In facr,
the deleterious eholesterol profile was the
same one rhat predisposes individuals to
hem disease (i.e., low HDLand high LDL).
The qllesrion, of course, is whemer che cholesrerol values are rhe resll1t of a eommon
process (sucit as higher polyunsatllrared far
he1ping plarelet membranes ar rhe same rime
it is lowering eholesrero]) or whether
cholesrerol in and of itselfhas a relacionship
ro migraine headaches. There is probably
some uuth in both possibiJicies.
We have already seen rhat dietary
polyunsaturated f.m may be beneficia! in
migraine pariencs if rhose fats become
incorporated into rhe plateler membrane.
However, research a1so indicares rhar
increased amounrs of cholesrerol in rhe
blood reud to make plarelers more sricky. 212
516
Cataracts
Cataracts are among the most common
problems (acing older America.ns. Theyare
major causes of visuaJ impairmenr and
bli nd ness in rhese individuals. 217 Thc
evidence suggests rhar diet and lifesryle on
affect the risk of rhis condicion. Cararaers
apparenrly occur more readily wheo a
person. is exposed ta a grearer intensiry and
durarion of ulrravioler light as is found in
normal sunshine. 2lS The eye lens scems ro
be damaged when ultraviolet lighr converts
oxygen inca reactjve compounds called free
radicals or "oxyradicals."219 Thus, we have
seen a popular emphasis 00 the use of sunglasses that have {Otal UV blockjng capabilicies. However, even this suninduced
damage can be prevenred-at least in parrby a group of compounds called antioxidanrs. These compounds such as vicamins
A, C, and Eare fOWld in abundance in plant
foods.
Evidence of this conneccion was
provided by rhe Harvard's Nurses' Health
SLUdy. Rcsearchers rhere discovered chac a
diet higher in foods concaining Ylramin A
compounds decreased (he risk of
cacaracrs. 220 Regulat use of Vicamin C
supplemems a1so lowered otaraa tisk in the
Harvard r<.':search. In ocher scien[ific studies,
subjec[s who consumed fewer daily servings
of fruic andJor vegerabJes had an increased
risk of cararacrs, as shown in Figure 25. 221
Norice rhat rJlOse who ate less than three
and a half servings of fruics and vegetables
per day had nearly thirreen rimes the risk of
developing cataracrs as those wirh more
libera! inrake of rhese foods.
Peptic Ulcers
As many as 500,000 cases of stomach
and intestinal (duodenal) ulcets are
OW
NTAKE
UIT AN VEGETABLE
OMOTES CATARACTS
Posterior
subcapsular
cataract risk
2.9
8.6
4.1
7.4
5.0
12.9
Figure 25
517
PROOF POSITIVE
an ulcer,227 The rhird factor is an unbalanced lifestylc with impaired srress managemem. Many srill quesrion rhe link between
psychological srress and ulcers. 228 It is cerrain rhat stress does not he1p these digesrive
problems, and because stress is linked wirh
other adverse ourcomes, ulcer sufferers
should auempe [O manage srress throllgh
changes in lifesryle.
Orher aspecrs of the healthy lifesryle rhar
1 advocare rhroughour rhis book may also
playa rale in prevenring ulcers. A vegemrian
dier wirh its abundance offtber a.nd vitamin
A-relared compounds may also be a winner
in rhe ftght againsr ulcers. Recent research
suggests that a dict rich in fiber and viramin
A may reduce rhe likelihood of deveJoping
d uodenal u1cers. 229
Cleanliness and hygiene may also be
major factors in prevenring ulcers. Such
concerns involve rhe rhird element of
NEWSTART, which is "W" for warer.
Simple hand washing would go a Jong way
in decreasing our risk of a host of diseases
as we have already Icarned. Although noe
aII of rhe infofmation is in, this simple
technique may also decrease ulcer rates.
One of rhe houesr recent discoveries in
the area of pepdc ulcer disease is rhe linkage
with bacreria called Heficobacter ?ylori.
Alrhough rhe relationship between chis germ
and ulcer disease was posrulated in 1982 by
rhe Australian physicians, Barry Marshall
and Robin Warren, it has only recently been
widely accepted as a key f:1cror in ulcer
disease. 230 SimpIy pur, those wirh a chronic
infection wirh H. pylori run a significandy
increased rsk of developing ulcers. One
inrrguing factor rhar has nor received much
attenrion is rhe rransmissibiliry of H. PyLori.
Infecrion is e1early relareel tO lower
socioeconomic statlls, and may be relareel
to scandards of hygiene. Z3l Thus, careful
auenrion to c1eanlness and slich simple
practices as hand washing may play a mie
in decreasing rhe risk of developing u1cers.
Flies h:lVe even been faunei ro transmir rhe
infection from one person ro anorher. 232
Another inreresling side1ighr ro the
infecrion-uker connection re1ates ro foods
518
Conclusion
1 began this chaprer wirh a problem: how
cOlild 1 possibl)' provide information that
wOllld help ro meer rhe needs ofreaders who
had problems nor speciftcally addressed n
m)' book? My solurio'l was ro provide a
framework for approaching an)' healthrelated concern. By championing a
cenruries-old approach ro wellness, 1 have
areempced to do jusr thar. AlthOllgh Weimar
Institute has recently popularized ehe
NEWSTART acronym, [he remedial agents
rhar they advocare are as old as [he Mosaic
Health Codes in the scriptures.
The NEW START program is not a
panacea, however. It is a complete, balanced
program rhar addresses rhe viral areas of
heaJthfulliving in OUl' lives. It is more rhan
a low-fat vegerarian eliel' or a regular exercise
program. It is a comprehensive approach
ro living designeel to fosrer oprimal heaJrhphysicaJly, menrally, sociaJly, anei spiritually.
The eighr elemems of rhe NEW START
program offer each of us an opportuniry ro
maximize healrh by focusing on the changes
rhar are calculated ro promore healrh and
happiness. Why nor begin chis new Stan
today?
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"6
519
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pepric ulcer disease. Mui Clin Norlh Am 1991 )111;75(4):865-876.
11
Aldoori WH. Giovannucci EL, el al. Prospeclive slUdy o( cliel and the
risk of duodena! lllcer in ITIcn. Am] Epilimliol 1997 Jan 1: 145(1):42-50.
129
524
You WC, Biol WJ el al. Allium vcgelables and ,,'<!uced risk o(sromach
canccr. ) Mul Canm blSl 1989 lan 18:81 (2): 162-164.
133
APPENDrx
APPENDIXI
OGE :
ALANC
EFITS AND
Estrogen 's Be!!-e
IlS
SKS
- A menstrual discharge
-Probable reduced risk of beart
(when progesterone is taken
disease by improving cholesterol with estrogen)
levels and the flexibility of blood
- Incr~ased risk of breast
vessels
cncer
-Possible improved memory and - Stimulation of the growth
of uterine tibroids and
better mental ~unctioning of
endometriosis
women with mild to moderate
Alzheimer's disease
- ProbabIe increased risk of
gallstones and blood clots
-Possible lowered risk of colon
- Possible weigh t gain
cancer
Eram the Publishers ofNew Eng/and Journa/ ofMedicine Hea[thnews
525
PROOF POSITlVE
APPENDIXII
Recommended Vegetarian Cookbooks
Country Kitchen Collection
Fanrastically Delicious and Nuuitious
Vegerarian Meals
Phil and Eileen Brewer
Family Health Publications
8777 E. Musgrove Hwy.,
Sunfield, MI 48890
Country Life Vegetaran Cookbook
Choleseerol Free
Diana J. Fleming. editor.
Family Heahh Publicarions
8777 E. Musgrove Hwy.
Suofidd, MI 48890
Ten Talents
Natural Foods. Vegetarian
Food-Combining Cookbook
and Health Manual
Frank J. Hurd, D.e, M.D .
and Rosalie Hurd, B.S.
Published by Dr. & Mrs.
FrankJ. Hurd,
Box 8GA.
Chisholm, MN 557\9
NEWSTAR'J' Lifestyle Cookbook
More (han 260 Hearc-HeaJ(hy Recipes
FeaCllring Whole Planr Foods
Weimar Insritute
1-800-525-9192, Products Depanmenr
Thomas Nelson Publishers
100% Vegetarian
Earing Naeurally [rom Your Grocery Store
Julianne Pickle
Pickle Publishing Company
Rt 1 Box 44\
Seale. AJabama 36875
Tastefully Vegan
Creative Vegerarian Cooking
~rhrynJ. McLane
Lifestyle Cenrer of Ame6ca
Route \. Box 4001
Sulfur, OK 73086
1-800-596-5480
526
APPENDIX
APPENDIX III
Lifestyle Centers Around the World
Cedacvale Hea1th Centre
2999 Moss Vale Rd
Firzroy Fatis, NSW 2577
Auseralia
phone and fax +61-44-651-362
Delhuntie Park Youth Care &
Lifestyle Centre Ine.
RMB 5540
Trafalgar E.asr, Vie 3824
Ausrralia
+61-356-331688
+6l-356-33l683 fax
Duke Universty Hea1th aud
Fitness CeRler
804 West Trinity Ave.
Ourham, NC 27201
1-800-677-2 177
(919) 684-6331
Eden Valley Institute
6263 N County Rd #29
Loveland, CO 80538
970-667-0809
970-663-7072 fax
Lifeseyle Cenrer
970-669-7730
Fredheim Health Center
Bergmannsveien 600
3600 Kongsberg
NORWAY
+47-32-76-6J50
+47-32-76-7150 fax
HanJand Institute
Hatdand 'WeUnes.s Center
PO. Box 1
Rapidan, VA 22733
1-800-763-9355
ROMANIA
phone and fax +40-65-165-353
Lifestyle Center of America
Route 1, Box 400 J
Sulfur, OK 73086
1-800-596-5480
405-993-2327
405-993-3902 fax
Poland Spring Hea1th Institute
226 Schellinger Road
Poland, ME 04274-6134
207-998-2795
207-998-2894 Lifestyle Cemer
207-998-2164 fax
1-800-206-5813
(310) 450-5433
St. Helena Health Center
650 Sanearium Rd.
Oeer Park, CA 94574
1-800-358-9195
(707) 963-6207
Silver Hills Guest House
RR2, Site 10, Camp 18
Lumby, BC VOE2GO
Canada
604-547-9433 phone
604-547-9488 fax
527
PROOF POSITIVE
528
APPENDlX
APPENDIXIV
HOW ALPHA LINOLENIC ACID
CONVERTS TO EPA
Metabolic pathway ofomega-3 fatty acids
18:3
Delta-6 desaturase
Elongase
Delta-5 desaturase
0 ..
I
18:4 n-3
I
20:4 0-3
I
20:5 0-3
Alpha liooleDic
Eicosapentaenoic
Elongase
22:.5 n-3
Delta-4 desaturase
22:6 D-3
Docosahexaenoic
529
PROOF POSITIVE
APPENDIXV
One Gram Sodium Diet
This diet is /ow in sugar, eho/estero/ and .~aturateJifals. AJJ foods are prepared and served jthout salt
(except for 1/8 teaspoon a/lowed). A salt substitute m'ajl be used.
Food Group
Foods Excluded
Foods Allowed
Beverages
2 c. nonfat milk
soyalac concentrate
or ready-to serve
)( whole milk
)( bunermilk
)( exces, of DODfat milk
3 servings bread
(unsa/ted whole grain or enriehed
breads)
unsalted crackcrs
regulat cooked cereals made without
salt
puffed rice
puffed wbeat
shredded wheat
rice, macaroni, spaghetti, noodles
cooked without salt
Cheeses
Eggs
1 egg white
replace with scrambled tofu
x egg yolks
x egg substitutes
x
x
x
x
x
x
x
x
)(
)(
530
aU others
APPENDIX
APPENDIXV, CONTINUED
Food Grou,p
F'oods Excluded
Foods Anowed
Protein Rich
Foods (cont.)
Fruits
Fats
)( bulter
x salted margarine
)( cream
x bydrogenated shorteDlngs
x Lard
)( mayonnaise
x palm oii
)( coconut 011
x cottonseed oii
x cream cbeese
x salted salad dressings
x nondairy creamers
x Mocha Mix
Vegetables
)( sauerkraut
Soups
)( olives
531
PROOF POSITlVE
APPENDIXV, CONTINUED
Food Group
Foods Allowed
Foods Exduded
Desserts
)( ice cream
)( ice milk
x any desserts made with butter,
hydrogenated fat, egg yolks,
cream, wbole milk. saturated fat,
salt, sodium based baking
powder/soda
x salt water taffy
x puddings & custards
Miscellaneous
'" If eaten remove one serving jrom bread and cereai group
532
'------------
APPENDIX
APPENDIXVI
FREE RADICALS
02 + single electron = 02- (superoxide)
Unpaired elcctFon
"'''-.
Stable molecule
Free radical
533
PROOF POSITIVE
APPENDIX VII
MELATO IN'S ROLE AS
AN ANTIOXIDANT
Efficient neutralizer of OH-
.--11'--.._
Stimulates Glutatbione
Peroxidase to convert H 2 0 2 to H 2 0
Efficient scavenger of the peroxyl radical
- More effective than vitamin E
534
APPENDIX
APPENDIX VIII
BIOSYNTHESIS OF MELATONIN
p'J
Q
NR/
eUl cu
COO-
N./
UOOJcu......
Nn/
?
1 CU;
I I
"
N/
H
SerotoDiD
Tryptophan
___
ActtyJ.CoA
-RO
31
NR/
I
RO
~CHC~~_
N/
R
5-Uydroxytryptophan
535
PROOF POSITIVE
APPENDIXIX
Milk Alternatives
Nutrients per Servin/!
,
Milk Type
Better Than Milk lite, plain
Dari Free
Instasoy
So)ait Original
Soy Good
Soyagen
West Soy, plain
Wbolle miIJ<
Reduced fat (2%)
No fat (skim)
0%
10%
0%
40
25
10
10
0%
15
25
10
15
25
15
25
25
25
25
25
30
30
30
10
10
10
O
I
I
I
15
15
15
Sugar Chol.
(g)
(mg)
50%
30
35
24
30
10
30
10
25
fron
7
6
5
7
10
10
12
12
12
12
KeJlogg:
AJI Bran
A'pp,le Jacks
Crispix
Crispy Rice
Nutrigrain
ShTedded Wheat
Miniwbeats
Product 19
Post:
Frosted Shredded Wheat
Raisin Bran
Post Toasties
Genera) MiUs:
Total
536
25
25
25
25
25
25
25
100
25
35
25
100
O
O
O
O
O
33
18
4
APPENDIXX
APPENDIX X
Medical Enlightenment A Century In Advance
exercise, temperance, rest, sunshine, hydrotherapy, and fresh air tiUt is sti]) valid today. However, it is only withiJl the last 30
years that most of her recommendations,
calltions, and warnings have been scientifically verined, and none have been refllted.
Mosr of her admonirions had no scienrific
suppon during her lifetime and rhus were
nor largely acceprcd by rhe medical communiry; some were in direct concradiction
ta common medical knowledge and practice of her day.
For example, in hcr day, tobacco was
rnought ro be lIseful as a medic3tion for rne
relief of rhe symproms of asthma. Some
medical associations actuaHy recommended
it for chis and other brearhing disorders.
Shorrly before her day, George Washington was bled ro death in an atrempc ro cure
him ofa diseasc. Medical doctors administered othcr treatmenrs that we now know
are damaging rarner ehan curative. He was
given heavy metals; he was actually poisoned; he was scalded in order ta "ler r.he
roxins Out of his body." These rreatmenrs
were accurately recorded, not ro show the
ignorance of rhe physicians, bur ro indicate
[hat chey applied aII of the known medical
rreatment in an attempt ro bring him back
to healeh.
position of the American Medical Associarion regarding (Obacco was ehat its bcneflts
ourweigh ies harm. l
The format used in this survey of her
wrilillgs highlights an underlined topic,
shows Ellen White's words, and compares
them ro srarcmems from medical science.
A few observations on the subject of [0bacco made by her and her modern medical science counrerparts fo IIow.
537
PROOF POSITIVE
APPENDIXX
Did Ellen Wllite understand the dangers of seeondhand smoke? Her insights
are c1early doclImented.
539
PROOF POSITIVE
540
APPENDIXX
125 years ago. Information on how rhis
earing sryle is helpfl.ll in preventing or treating bean disease is found in Chaprer 3 an
hearr djsease and Chapter 4 on reversing
hean discase. The vegerarian diet aIso receives considerabie accenrion in Chapecr 2
an cancer. Chapter 8 on sugar aod diabe-
10be.64. 65. 6e 67
2. Animal foods are devoid of carbohydrare, which is rhe primary source of
energy rhar rhe brain c.1.n use,6B but a
vegetarian diee conrains a plenriful
supply.
541
PROOF POSITIVE
542
APPENDIXX
drainage in which rhey have bemfteding, they
are not saft to eat. 112
Medical Scence Speaks:
In 1996.47 ofour 50 sraces had consumpcion advsories warnng abour
earng cerrain species of fish. The
advisories covered 1.740 rivers and
lakes (including aII of (he Grear
Lakes) and large chunks of coastaJ
areas. 113
Each year in rhe U.S. rhere are over
100,000 reporred cases of foad poisoning due ro conraminared seafood. 114
Seafood causes as many as 15 rimes
as many food poisoning oucbreaks as
beer, poulrry, or pork. ll )
Raw shellfish pose (he greatesr risk. 116
They are commonly harvesred from
coasta! waters rha( have beel) conraminarcd wirh human sewage.
Fetal PCB exposure may cause nervous sysrem damage and loog-Iasring
menral impairmenr. 130, 131
In addition ro promocing vegerarianism,
EUen White ofren sil1gled aur particular
foods ar food categories because of rheir
unique effecrs an healrh. Sometimes ehose
effeces were derrimeoraJ, omer rimes they
were beneficial. 1:\2 She commenced on foods
rhat we now know have a bearing on hearr
disease.
543
PROOF POSITIVE
and producing measurable damage ro
blood vessel Jining cells. 138
The desrrucrion callsed by oxidized
cholesrerol appears ro bc a key factor
in callsing hardcning of rhe arrerics
and llitimarely hearr arracks. 139. 140
are
nOI so wholesome IlS othen. Almonds are pref
aable ta peanutJ... "14-4
nuts
544
APPENDTXX
CofJee is Hurtful
Ellen White's Woros: Coffie is Il Imrtful
indulgenee. It temporarily excites the mind... ,
but tlle afier~ffect is exhaustion, prostmtion,
paralysis of the menta~ mora~ and physical
powers. "158 Tea acu as a stirnI/lant... The action ofcoffie. .. is similar. Fatigue is forgot-
545
PROOF POSITlVE
Benefits ofFasting
Ellen White's Words: "/n many coses of
546
17~.
Ellen White's Words: 'The more we exerse, the better will be the circulation ofthe
blood. More people die fir Wlwt ofexercise
than thl'Ough overjatigtte; very many more nw
out tblln wellr 0111. Those who tUcustom themselves to proper ex"se in the open air IVill
gencrally have Il good and vigorous circulation. "187
.
APPENDIXX
547
PROOF POSITIVE
The North did nor do well at firsr. Six
momhs into rhc war she was shown what it
wouJd take to bring it ro an end. The Non])
had begun national fast days because they
bdieved thar they were on ilie cause of righr.
They fasted and prayed for success. She
made a predicrion thar rhe ride of the war
wouJd mrn around if the North mer a cerrain condirion. She had wrirren much
aga1nsr the evils of slavery. She wrore on
January 4, 1862, "ls this not the fast rhar 1
have choscn? To Joose the bands of wickedness, ro undo the heavy burdens, and ro
ler ilie oppressed go free, and rhar you break
every yolk? [She quored from lsaiah 58.6J.
548
APPENDIXX
clearly srares rhar rhe messages of che prophers eame from Gad. "Ali Scripeure is given
by inspirarion of Cod ... " (2Timorhy 3: 16).
Also, "Prophecy carne nor in old rime by
rhe will of man: bur holy men ofGod spake
as rhey were moved by rhe Holy Ghosr." (2
Perer 1:21).
Thus, Bible prophers are regarded as
spokesmen for Gad. The wrirings of rhe
prophecs of rhe Bible conrain much informarion rhar could nor ocherwise be known
by man. Thus, a srrucwral parallel exiscs
berween che wrirings of rhe prophers of
Scriprure and rhe wrirings of Ellen Whire.
549
PROOF POSITIVE
Her writings cOllrained information nor
known by the scientists and psychologists
of rhat era. This fact alone does nO[ establish that her information came from God,
550
APPENDIXX
60 year span chac chey have been well documemed and have received much publicity.
Her demeanor during the visions has
been described in writing by many observers ar di!ferent cimes. John Loughborough,
a friend of Ellen and James White (her husband), wroce chac he had seen her in vision
an approximarely 50 differenr occasions
over a S8-year period. He describes a typical scene. She would experence a complece
loss of srrengch for abour a half minuce.
"When fairly in the vision, rhe accion ofrhe
hearr and pulse was natural, but rhe dosesc
tests by medical mell failed ro discover a
partide ofbreath in her body. The color of
che countenance was natural, and rhe eyes
were open, always looking upward, not wich
a vacanr stare, .. .1ike rhat of onc looking
ineenrly ar some objecr in the disrance. Afrer a momene of weakness, a superhuman
power carne upon her."200 Her lack of
brearh was dececred by holding a candle
flame dose ro her mourh and nose. The
brearh cest and ocher observations had been
made by various medical professionals ar
various times, but always wirh rhe same resuit. Those who were presene did nor see
the vision.
We see chat rhe mode of receiving illformarion thar she later reveaJed in wririog is
similar ro rhe experiences of the prophecs
of old. She acknowledged rhac ilie informarion carne from a source oucside herself.
Referring to chis higher-chan-human knowledge, she wroce in 1901, "The whys and
wherefores of this 1 know noc, but} give
you the insrrucrion as ic is given me."201
551
PROOF POSITlVE
ro be no confusion in comparing the mcssage ofone prophet wich thac ofanother. lf
the words of a propher are nor in agreemenc
wirh rhe Scriprures, the propher is false.
1 personally have found that Eilen
White's writings are in agreemenr wich the
Scriprures regarding the advice on health
and olher topics. There are millions ofher
readers chat would auest to that face. She
continually admonished her readers co
search the Scriptures for rhemselves; her
wrirings are full of quotations from Scripture. She made it c1ear that the purpose of
her writings "is not ro belirde the Word of
God, but to exalt it and artract minds tO it,
that the beautiful simpliciry of truth may
impress all."202 Unlike some others who
have c1aimed ro be prophets, she had no fcar
of seudents of rhe Bible scrutinizing her
writings because she was confident that they
would find no disagreement between the
two.
552
by any human being ar eieceed by any coostiruency of humank.ind, but is chosen direcrly by God Himself. The third point is
rhac the reasons for each of these gifts are
clearly srated ro be for the benefit of humaniry. The fourth poinc is that ali of the
purposes for prophecy and rhe oeher gifrs
have not been fulfilled, since Christians have
not "aH come in rhe unity of rhe fa.ieh."
Thus, according to Scripeure, ilie need for
a prophet exists ar ehis time for rhe sanle
reason rhat ehe gifts of evangelisrs, pascors,
and reachers are needed.
Does EHen White meet rhe criteria
stated in these verses of Scripture? We see
thar she had a gift thar no one e1se in her
time had, which enabJed her ro convey information from a higher-than-human
somce, as was true of Bible prophets. She
was not appoinced Of e1ected, but chosen
by rhar higher power. Her writings reveaJ
that she did not volunteer, but was chosen,
as was true ofaH of the Bible prophets. Her
writings have been and stiH are providing
benefit ro humaniry, also rrue of Bible
prophets.
APPENDIXX
A UIOman Prophet?
Since ali of the propheric writers of rhe
Bible were men, does a woman prophet
deparr from rhe pattern of Bible prophets?
Female prophers, called prophetesses, are
menrioned in a number of places in rhe
Holy Wrie, such as:
"Miriam rhe prophcrcss, ehe sisrer of
Aaron" (Exodus 15.20)
"Deborah, a prophetess, ilie wife of
L1.pidorh" (Judges 4:4)
"Huldah the propheress, rhe wife of
553
PROOF POSITIVE
554
APPENDIXX
rion, healeh, work eehics, social rdationsbips, marriage and family relaeionships,
evangelism, moral issues, prophecy, publisning, and management.
N a young girl Ellen White suffered serious health problems that threatened her
life, yet she lived a full Jife eo age 87. 5he
rraveled widely in [he Unieed 5eares, Europe,
Australia, and New Zealand. Her varied
roles included speaking before audiences as
large as 20,000. Her insighrs inro healthful
living continue tO be remarkably accurate
concepts rhac are widely accepecd today by
the scientific and medical communicy. She
also helped ro esrablish a sysrem of hospitais, schools, and publishing houses rhar
circles the globe.
555
PROOF POSITlVE
presenr. The progressive sreps through the
strife alld spiritual vicrories of the Reformation period are clearly ouclined. It culminares with Bible predicrions of lasr day
evenrs rhat lcad up ro the second coming of
rhe Savior.
Each of rhese books has stood rhe rest
of rime and alt are available roday. For rhe
convenience of rhose who may be inreresred
in probing her wrirings, a list of each ritle
folJows, wirh rhe name of rhe publisher.
Pacific Press
Ministry ofHeltLing
MedicaL Ministry
Patriarchs (md Prophets
Education
Great Controversy
Desire ofAges
j White EG. Tobacco. In: Ttn/pera'la. Nampa.lD: Pacific l'ress PublishingAssoCi.1lion, 1949 p. 58.
Conclusion
The purpose of rhis profile of Ellen
White is ro make you aware of rhe scope,
usefuLless, beaury, and spiritualiry of her
wrirings. You will frnd rhar they are uplifiing, and wiU lead you ro a higher plane of
personal life in four dimensions-physic.11,
mental, spiritual, and social. This is the
mote abundanr life (hat Chrisr referred ro:
"The rhief comerh nor, but for ro sreal, and
ro kill, and ro destroy: 1 am come rhat they
might have life, and rhat rhey mighr have ie
more abundanrly." Oohn 10; 1O).
, Epps RI~ Manley MW Clinical lnrervcmions 10 Prevcm Tobacco Use by children and adolescents. In: Glynn TJ. Manley MW. HOUlto Htlp }'orIT PatimI'J SIOp
SI1wking: A Nillional Cal/CtT IlIslittm MI11U1alfoT PbyririallJ. Nalional JnsrirU[e.~ of
Hcallh 1\lblicalion Nurnlxr 92-3064. Rcvised Nov. 1991 p.63.
Hcnningllcld JE, Cohen C. Pickworth WB. Psychopharmacology of nic.otine.
In: Orleans CT, Slade J. edilOrs. Niculille AIldiction: Prii/tipIc; allrl MtllJlIgmltlll.
New York: O"Joed Uni"crsil)' Press. 19'>3 p. 30-3\.
10
Il
McGinnis JM. Foegc WH. Actual e.lIUCS of de:uh in the United Sralcs. lAMA
1993 Nov I0;270( 18):2207-2212. Fig/lTf /ltL/prrd ani IIdjtl$ud/rom fiiII ,miclt.
11
, ~'hile Ee. Tobacco. In: Ttmpera'lct. Nampa.IO: Pacific l'ras PublishingAssocialion, 1949 p. 58.
556
U.S. Prevenli"e Scrvices Task Forec. Counscling [O Prevel1l Tobacco Usc. In:
Gllitlt 10 Clinical Prtvt1liiVf Savim-? tiition. Bahimore. /viD: Wi/li:uns and
Wilkins, 1996 p' 597-609. (aII bmlip, lilltT. andeolonJ
Il
16 Newcomb PA. Carbone PP. Thc hcalrh consequcnces ofsmoking. Cancer. Med
Cii" Nortb A/111992 M,,;76(2):305-331.
APPENDIXX
li Gio\'annucci E. Rimm EB. cr al. A prospl'<:tive "lUd} of cigawle smoking and
risk of eOIOf1?Clal ad"llollla and colorecul cancer in U.S. mCI!. J Natl CltIlar but
19?4 Fcb 2;86(3):183-191.
Grod ((,in F. Speiur FE, Hunl"r OJ. A prospcclive study ofincidcnl squamous
(cII cucinoma of the skin in lhc nurscs' b",tlth 'lUdy. J Nml emer' bw 1995 JoJ
19;87(14); 1061-1066.
19
lfj Newcomb PA. Carbone PP. The heaJtb consequences ofsmoking. Gnccr. Mtd
Clill NorJhAm 1992 Mar;76(2):305-331.
alllp~.
21 While EG. Manus ript Relca.ses (Volume T/JT(e). p. /15. hmndJn: Ellen G.
Whitt Eslatt.. 71u f'lIblislxtlWriiillgs o/Elim G. {1hiU'. Vmion 2.0 (CO-ROM).
1995.
l}
19 Coldi12 GA. Bonita R, CI al. Cig:uctlt sllloking aod risk of Slroke in middleagcd womm N Engl] MrJ 1988 Apr 14;318(15):937-941.
Whirc EG. Slimulams. In: Healthfid Livillg. 1897 p. 109. .EID.!llii.!.ll: Ellen G.
White Esure. Tbe f'uhlislud W,ili7lgs 0/ ElltII G_ W1hiu. Version 2.0 (CO-ROM).
1995.
40
41
Nalion:.! Cancer JnSlilltle. Smo!rillg Imd Tob,{((o CO>l!rol MOllograph 2. Smolrr1] H Publicllioll NlImbcr 933461. 1992.
43
4<l
While EG. Ml1ItllsfTipt RelrlJ"es (Volumr SeLrmrm). p. 42. FOlllI" In: Ellen G.
Whjtc ESlate. TiJ, f'ublish~d Writillgs of F:.'lkll G. Whif(. Version 1.0 (eO-ROM).
1995.
;1
U.S. Prc"clIlive Services Task Force. Counseling 10 l're\'enl Tobacco Usc. In:
Gllid~ tO C/iniml I'rrVtI1tivl S,.,vim-2"" u/itiolt. Ballimorc. MO; WiUiams and
Wilkins. 1996 p. 597-609. (J to 30 t>rrtcul o(IJ/I rardiovaK/Ilar d{ttths ilr.. iltlributed 10 smokillg)
!l
U.S. Preventive Services Task Forcc. Counseling 10 Prevent Tobacco Use. In:
C/litle tO C!illi(1l1 PrrVfI11iVl Semim-r' ,ditiof/. B"ltimore, MO: Williams:lJ\d
Wilkins, 1996 p. 597-609.
1(,
17 foielding JE. Smoking: HeaJlh ElIcas and ConeroI. In: Lasl JM. WalJace RE.
editors. kli~~ry-Rostl1a/l-I.lU1 Ptlbli( Htlllth I/Ild l'rtvrmivr Ml'llicilll:-/.3,b tdilioll.
Norwalk. (T: Appleton and Lmge, 1992 p. 716-719.
Whirc EG. A Caii \0 Medicli EvaJlgelism and HeaJlh Educ31ion. Jn: Tlie
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White EG. 71u f;liliJ 1 LiVl By. Hagerstown, MD: Revicw and Herald Publishing Associacion. p. 295.
lOZ
White EG. Slluud Mml1gls (Book 1). Hagersrowo. MD: Review and Herald
Publishing Associarion. p. 32.
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How to Reliably Combat Disease and Achieve Optimal Health through Nutrition and Ufestyle
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