"Being open-minded is not a luxury but a necessity."
– Dr. T. Colin Campbell
We are living in an epidemic of chronic disease, yet many of us consider this state of health “normal.” But is it?
Seven of the ten leading causes of death, including heart disease, certain cancers, stroke, Alzheimer’s, diabetes, and kidney disease, have strong scientific links to diet and lifestyle.
1 in 2 men and 1 in 3 women will be diagnosed with cancer in their lifetime. This is not normal.
What we perceive as “normal” is shaped by cultural influences and societal norms—but normal doesn’t mean healthy.
The Changing Landscape of Food
Consider how food consumption in the United States has shifted over the last century:
Year | Sugar | Oil | Cheese | Meat | Soft Drinks |
1900 | 5 lbs | 4 lbs | 2 lbs | 140 lbs | 0 gallons |
2000 | 141 lbs | 74 lbs | 30 lbs | 210 lbs | 53 gallons |
The correlation is clear. In 1900, 63 out of 100,000 deaths were due to cancer. By 2016, that number rose to 185 per 100,000, a staggering 193.6% increase. What’s considered “normal” has changed—and not for the better.
The Good News: Prevention and Reversal Are Possible
The rise in chronic disease doesn’t have to be our reality. Scientific Research and the experiences of long-lived populations, like those in the Blue Zones, show that prevention and even reversal of chronic diseases are achievable. The Bible states in Genesis 6:3 that a natural human lifespan is 120 years, and research from the Blue Zones supports this idea: people there routinely live healthy lives to 100+ years.
What’s their secret?
A whole-food, mostly plant-based diet rich in fruits, vegetables, legumes, beans, whole grains, spices, herbs, seeds, and raw nuts.
Meaningful relationships and social support.
An active lifestyle integrated into daily routines.
Food as Medicine
Pioneering doctors like Dr. Caldwell Esselstyn Jr., Dr. Dean Ornish, and Dr. Neal Barnard have shown that plant-based diets can reverse chronic diseases, including heart disease, early-stage cancer, and diabetes.
Dr. Esselstyn has halted and reversed coronary artery disease.
Dr. Ornish’s programs, covered by Medicare in the U.S., have reversed heart disease and studies show a promise in managing early-stage prostate cancer and Alzheimer’s.
Dr. Ornish's prostate cancer study, also demonstrated in only three months how diet and lifestyle modifications changed over 500 gene expressions. 48 genes which are protective against cancer up-regulated, while 453 genes which promote cancer, inflammation and oxidative stress were down-regulated. This study shows the potential of food choices to activate and express genes.
Dr. Barnard and the Physicians Committee for Responsible Medicine have deomonstrated improvements in diabetes, neuropathy, depression, anxiety, and weight management with plant-based interventions.
Their work underscores the transformative power of whole, plant-based foods.
What You Can Do
Don’t feel overwhelmed. Start small and build momentum with these simple steps:
Replace refined grains with whole grains.
Choose baked foods over fried foods.
Swap one meat-based meal each day for a plant-based option.
Add a large salad to your daily meals.
Switch from cow’s milk to nut milk.
Eat a rainbow of vegetables every day.
Opt for a smoothie instead of a processed snack.
Drink water with lemon instead of soda or juice.
Make your own salad dressings with flax oil, lemon, and fresh herbs.
At every meal, ask: Is this fresh from the earth, or has it been boxed, bagged, or fried?
Packaged foods often contain harmful additives, excess sugar, and salt. Choose fresh, whole foods instead.
Why Plants Heal
Studies show that plants are powerful healers. They provide a wealth of vitamins, minerals, antioxidants, phytochemicals, and essential fatty acids that work synergistically to:
Enhance the microbiome.
Boost immune function.
Decrease inflammation.
Regulate blood pressure and insulin sensitivity.
Lower cancer risk and all-cause mortality.
Promote hormonal balance.
Instead of isolating nutrients, embrace the whole plant for optimal health benefits.
Prevention Is Better Than Cure
As the saying goes, “An ounce of prevention is worth a pound of cure.”
Whether you make small daily changes or overhaul your lifestyle, you can take control of your health.
@stephaniehollidaywellness
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