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The Health Benefits of a Plant-Based Diet

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A blog I wrote for FLAVE. 💕

Honestly, I could harp on all day about the benefits of a plant-based diet. Truly, I could, because there are SO many. Since going vegan, I’ve noticed effortless maintenance of a healthy weight, far more energy, resolution of my arthritis, major improvement of my mental health, compliments over my hair and skin, the list goes on. However, for the sake of brevity I’m going to hone in on five amazing science-backed benefits of a plant-based diet.

1. Weight

In a world where so many of us struggle with keeping our weight in a healthy range, a plant-based diet maybe the easiest way to maintain a healthy body weight.  In fact, over twenty studies show vegans to be more slender than other dietary groups.1

In a very large cohort study, the Adventist Health Study, vegans were the only dietary cohort who fell into a healthy, normal weight range.2 

Switching to a plant-based diet can be a great key to achieving weight loss if that’s your goal.  Researchers behind the BROAD Study concluded that “To the best of our knowledge, this research has achieved greater weight loss at 6 and 12 months than any other trial that does not limit energy intake or mandate regular exercise.”3

With major advantages our health and confidence, why not try a plant-based diet today?  

2. Improved cardiovascular health 

So many of us, particularly as we get older struggle with cholesterol, blood pressure and blood sugar.  Whilst, as a naturopath, I know there’s a lot we can do with herbal medicine to improve these, changing our diet is the most powerful thing we can do.

Adoption of a healthy, well-planned plant-based diet has been widely documented to improve all of these cardiometabolic risk factors in most individuals. 2,4–6

Incredibly, two plant-based doctors, Esselstyn and Ornish used a plant-based diet in their clinically-documented reduction of arterial plaque.7,8  Whilst other lifestyle medicine protocols undoubtedly also had a role to play, there is no other diet that has ever been shown to lead to this outcome. 

3. Anti-ageing

I have to admit, what initially sparked my interest in a plant-based diet 10years ago was the promise of anti-ageing benefits.  Whilst I could see this evidently in the likes of people like Mimi Kirk and Annette Larkins, it wasn’t until I undertook my health science degree in naturopathy that I understood why this might be the case.  

Whilst there are more mechanisms at play, some of which are yet to be discovered, a few ways in which a plant-based diet shines for anti-ageing are through the high level of antioxidants and carotenoids present in natural, non-animal-derived foods, and the inhibition of the mTOR (mammalian target of rapamycin) pathway–a key ageing pathway.  

Plant-based foods are found to have between 5-33 times more antioxidants than  animal foods, and carotenoids (which protect you from UV damage and are scientifically proven to make you appear more attractive) are found in abundance in dark green and orange vegetables.9–11  The naturally lower levels of leucine found in plant protein compared to animal foods is a key way in which mTOR is inhibited through a plant-based diet.12,13

Another really cool thing about plant-based diets is that, in conjunction with other lifestyle medicine practices, they’ve been shown to lengthen telomeres, a hallmark of biological youth. 14

4. Mood

One of the greatest benefits I’ve experienced since going vegan is a better mood; science suggests it might not just be me.  Again, there are several mechanisms at play but one is the anti-inflammatory,, unrefined, carbohydrate-dominant nature of a whole food plant-based diet, which then has a marked impact on the destiny of tryptophan in its journey to becoming serotonin.15,16

It’s important, however, that you are vigilant over your intake of B12 and zinc, both of which are critical for mental health, and are worth your attention if you’re plant-based. See a plant-based nutritionist, naturopath or dietitian for further support.

5. Gastrointestinal integrity

Microbial diversity has systemic benefits for our health, and the greatest predictor of microbiome diversity is the variety of plant foods we consume.17  Look to switch up your diet as much as possible to reap all the benefits.  

Amongst other benefits, the high fibre content of a plant-based diet can do wonders for healthy weight, hormonal health, relief of constipation and cardiometabolic risk factors. 

Plant-based diets may even be helpful for inflammatory bowel disease (IBD), with a semi-vegetarian diet shown to be promising in relapse-prevention of Crohn’s and a high consumption of animal protein associated with increased incidence.18,19 

That’s just a taste of some of the benefits inherent in a plant-based diet.  If you’re just a little bit sold, Flave’s delicious meals are a great way to trial out a plant-based lifestyle and see if it suits you! 
References:

  1.  Mangels R, Messina V.The Dietian’s Guide to Vegetarian Diets: Issues and Applications. 3rd ed. Sudbury, MA: Jones and Bartlett Learning; 2010.
  2.  Le LT, Sabaté J. Beyond Meatless, the Health Effects of Vegan Diets: Findings from the Adventist Cohorts.Nutrients. 2014;6:2131-2147. doi:10.3390/nu6062131
  3.  Wright N, Wilson L, Smith M, Duncan B, McHugh P. The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes.Nutr Diabetes. 2017;7(3):e256. doi:10.1038/nutd.2017.3
  4.  Yokoyama Y, Levin SM, Barnard ND. Association between plant-based diets and plasma lipids: a systematic review and meta-analysis.Nutr Rev. 2017;75(9):683-698. doi:10.1093/nutrit/nux030
  5.  Barnard ND, Scialli AR, Turner-McGrievy G, Lanou AJ, Glass J. The effects of a low-fat, plant-based dietary intervention on body weight, metabolism, and insulin sensitivity.Am J Med. 2005;118(9):991-997. doi:10.1016/j.amjmed.2005.03.039
  6.  Turner-McGrievy G, Harris M. Key Elements of Plant-Based Diets Associated with Reduced Risk of Metabolic Syndrome.Curr Diab Rep. 2014;14(9):524. doi:10.1007/s11892-014-0524-y
  7.  Esselstyn CB. Resolving the Coronary Artery Disease Epidemic Through Plant-Based Nutrition.Prev Cardiol. 2001;4(4):171-177. doi:10.1111/j.1520-037X.2001.00538.x
  8.  Ornish D, Scherwitz LW, Billings JH, et al. Intensive Lifestyle Changes for Reversal of Coronary Heart Disease.JAMA. 1998;280(23):2001. doi:10.1001/jama.280.23.2001
  9.  Carlsen MH, Halvorsen BL, Holte K, et al. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide.Nutr J. 2010;9:3. doi:10.1186/1475-2891-9-3
  10.  Stephen ID, Coetzee V, Perrett DI. Carotenoid and melanin pigment coloration affect perceived human health.Evol Hum Behav. 2011;32(3):216-227. doi:10.1016/j.evolhumbehav.2010.09.003
  11.  Whitehead RD, Coetzee V, Ozakinci G, Perrett DI. Cross-cultural effects of fruit and vegetable consumption on skin color.Am J Public Health. 2012;102(2):212-213. doi:10.2105/AJPH.2011.300495
  12.  Gallinetti J, Harputlugil E, Mitchell JR. Amino acid sensing in dietary-restriction-mediated longevity: Roles of signal-transducing kinases GCN2 and TOR.Biochem J. 2013;449(1):1-10. doi:10.1042/BJ20121098
  13.  Fontana L, Partridge L, Longo VD. Extending healthy life span-from yeast to humans.Science (80- ). 2010;328(5976):321-326. doi:10.1126/science.1172539
  14.  Ornish D, Lin J, Chan JM, et al. Effect of comprehensive lifestyle changes on telomerase activity and telomere length in men with biopsy-proven low-risk prostate cancer: 5-year follow-up of a descriptive pilot study.Lancet Oncol. 2013;14(11):1112-1120. doi:10.1016/S1470-2045(13)70366-8
  15.  Kennedy PJ, Cryan JF, Dinan TG, Clarke G. Kynurenine pathway metabolism and the microbiota-gut-brain axis.Neuropharmacology. 2017;112(Pt B):399-412. doi:10.1016/j.neuropharm.2016.07.002
  16.  Wurtman RJ, Wurtman JJ, Regan MM, McDermott JM, Tsay RH, Breu JJ. Effects of normal meals rich in carbohydrates or proteins on plasma tryptophan and tyrosine ratios.Am J Clin Nutr. 2003;77(1):128-132. doi:10.1093/ajcn/77.1.128
  17.  McDonald D, Hyde E, Debelius JW, et al. American Gut: an Open Platform for Citizen Science Microbiome Research. Greene CS, ed.mSystems. 2018;3(3):e00031-18. doi:10.1128/mSystems.00031-18
  18.  Chiba M, Abe T, Tsuda H, et al. Lifestyle-related disease in Crohn’s disease: Relapse prevention by a semi-vegetarian diet. 2484. doi:10.3748/wjg.v16.i20.2484
  19.  Jantchou P, Morois S, Clavel-Chapelon F, Boutron-Ruault MC, Carbonnel F. Animal protein intake and risk of inflammatory bowel disease: The E3N prospective study.Am J Gastroenterol. 2010;105(10):2195-2201. doi:10.1038/ajg.2010.192

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Camilla Clare Naturopathy
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L Bratty
L Bratty
09:14 30 Nov 21
I cannot thank Camilla enough for her support and guidance helping me discover my health issues and setting me on the... path to getting my health back on track. I am so thankful I sought her advice, as I have seen drastic changes within a fortnight. I am looking forward to continuing my health journey with Camilla and would highly recommend for those seeking to improve their health in a natural way.read more
Emma Fabricius
Emma Fabricius
22:56 11 Sep 21
I cant ´t describe how grateful I am to have got in contact with Camilla! She really has an amazing knowledge about the... body and how it all works together on a different level than anyone I´ve ever worked with. I came to her to get help with my headaches, migraines and fatigue after years and multiple visits/treatments with different doctors, experts etc. without any luck. Instead of just recommending me a "quick-fix", she worked with me to find the underlying issues.I've been working with her for a couple of months now and she never fails to give me the highest quality treatment in all aspects. She is also super quick to respond to any question or concern I might have, which I really appreciate.She is also one of the kindest, sweetest and most understandable people you will ever meet. It is so comforting and calming to finally have found a person who truly cares about your health as she does (AND is vegan!!). I can´t recommend her enough!! Thank you Camilla :)read more
Punam Mann
Punam Mann
02:02 06 Sep 21
Camilla has been absolutely amazing and I highly recommend her. She understands and respects my vegan dietary choices... which I have struggled with other doctors and naturopaths. She patiently listens and created a thorough treatment plan for me. I have been on the treatment plan for a few weeks now and my symptoms have greatly reduced and I’m already feeling much better. I’m highly impressed by her prompt response to my emails. She is very knowledgeable and helpful and has made my healing journey extremely comfortable.Thank you Camillaread more
Fabiana Loddo
Fabiana Loddo
23:10 20 Jul 21
In the past, what I found difficult with doctors was the fact that they did not listen to me; they literally finished... the sentences on my behalf all the time, rushing a diagnosis!Camilla is such a great listener, she really took all the possible information from me, she studied my case meticolously and came up with a cure which makes a lot of sense...and she explained it to me! Some other practitioners just prescribe lots of things and do not even explain what is cointained in those supplements/herbs and what they are specifically for.I highly recommend Camilla to all the ones who want a "same-level" relationship which their practitioner and not a "yes, I trust you, you are the expert" kind of relationship.Thank you Camilla!read more
Julien Fouquet
Julien Fouquet
11:31 19 Jul 21
I'm so glad I went to see Camilla, being vegan it's nice to find a naturopath who shares the same values.She asked me... a lot of questions during the initial consult, I felt that she was genuinely trying to help. After a few weeks and some tests done, she made a very detailed treatment plan which was very thorough and well explained.After only a few weeks following the treatment plan, the symptoms greatly improved as my gut health got better.I'd highly recommend Camilla as she has great knowledge combined with a caring and effective holistic approach.read more
Charlene G
Charlene G
02:35 18 Jul 21
I truly wish I found Camilla earlier and I HIGHLY recommend her to anyone looking for a naturopath! I've been seeing... her for a few months now and I'm constantly impressed at how thorough, knowledgeable and passionate she is. I've had gut and hormonal issues for as long as I can remember, and from the get-go, I felt Camilla was truly invested in finding the underlying causes and helping me resolve them. She is also the warmest, kindest person - an absolute joy to work with.I've already seen such vast improvements in my health, and for the first time in my life, I'm confident that my issues can well and truly be resolved. I also really appreciate working with a fellow vegan who not only understands my values, but is equally passionate about them too.Thank you so much, Camilla! I cannot recommend her enough!read more
Libby Penney
Libby Penney
07:09 05 Jul 21
I am so grateful I have found Camilla. We hit it off straight away and she understands me. Her knowledge is second to... none. She goes above and beyond and has helped me so much, so quickly. I honestly don’t know what I’d do without her. Thank you Camilla.read more
Matt Gussin
Matt Gussin
16:41 22 May 21
I've had a pretty horrid time with gut and fatigue problems for over two years and in this time, I have seen countless... doctors, naturopaths, gastroenterologists, Chinese medicine practitioners and so on...Some of which told me to stop my vegan diet, so this was when I searched for a vegan Naturopath and found Camilla.Camilla has been nothing but outstanding since our first contact. She is the first person in my health journey who I feel is genuinely invested in my health and has worked tirelessly to help and provide answers. She is always quick to reply to my lengthy emails and although currently at the early stages of my treatment, every piece of advice and treatment given has been based off facts and logical reasoning.I really recommend Camilla. I have felt very comfortable with her from day one and you will get someone who is knowledgeable, passionate but most importantly, will do her utmost to help you through any problem.read more
Sophie Smith
Sophie Smith
02:36 22 May 21
I would without a doubt recommend Camilla to anyone looking for a naturopath. She is so warm, caring, knowledgable and... helpful. I sought Camilla’s help to work on my severe PMS, heavy and painful periods and PTSD and mental health. From the moment I saw her she went above and beyond and is always there to help whenever I have any questions or concerns. I have just started my treatment plan and feel confident that I will see an improvement with my concerns.Thank you so much Camila xread more
Laura Harper
Laura Harper
02:59 07 Apr 21
I have been working with Camilla for a couple of months now with the aim of treating and managing hair loss, stress,... and anxiety. Camilla's process is incredibly thorough and informative and it has been amazing to not only feel better, but learn SO much in the process. My treatment plan has been very manageable, and Camilla has always made sure I understand why we are doing things rather than just telling me. This ​has really helped me to feel more in control and kept me committed to the lifestyle changes. Prior to working with Camilla, I felt a pretty overwhelmed with information, none of which I could be certain was true or even relevant to my symptoms whereas Camilla's process is so personal, and completely tailored to the individual.Camilla has been so kind, and understanding and has made the whole experience as comfortable and easy as possible. I have been shocked by how quickly I began to feel positive changes, and cant wait to see them continue!read more
Millie Guest
Millie Guest
02:45 04 Mar 21
Camilla is an incredible naturopath. I was recommended by a friend. I was struggling with my energy levels and needed... help to figure out why. The consults were thorough and in-depth and camilla made me feel super comfortable the whole way through.I had bloods done which confirmed i was low on iron as she had predicted. She wrote me an amazing in depth treatment plan, which included when and how to take my supplements with loads of tips & tricks on how to get the most out of them and include more into my diet. She also gave me loads of great recipes to cook to help with my iron intake.It has been over a month into treatment and i feel super energetic and full of life again. It was exactly what i needed to help get back to myself.I couldn’t recommend her enough. If you’re struggling with anything her in-depth knowledge in her field will help you.Thankyou camilla.read more
Sophie Farrelly
Sophie Farrelly
03:42 29 Dec 20
Camilla is very knowledgeable, helpful and has a wonderful nature. She’s caring and goes above and beyond to help. I... can’t recommend her enough. Thank you!read more
J D
J D
02:07 06 Nov 20
Highly recommend. Camilla is a delight, very passionate and committed to getting clients back to their best!
Vivian Ruth
Vivian Ruth
09:03 28 Oct 20
I’m so grateful for the treatment that I received from Camilla. My results improved within a month!! She is very... attentive, knowledgeable and caring. I highly recommend her for everyone!!read more
Chloe Compton
Chloe Compton
10:20 24 Sep 20
I had several online consultations with Camilla. She was a pleasure to work with and very knowledgeable. Her treatment... plan has really helped me and improved my skin condition. Highly recommend.read more
Lilla Magyari
Lilla Magyari
11:16 01 Sep 20
Camilla is an amazing Naturopath! Her knowledge and enthusiasm is absolutely fantastic! She helped me a lot in the past... and still does whenever I need. You can count on her 100%. I only can recommend her!!! 💚 🌱 💚🌱💚🌱💚🌱💚read more
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