Here’s your regular dose of knowledge in the realm of healthy living.
Bottom Line Up Front:
A plant-based diet may significantly help you not get COVID, big-time.
Go hike around Darby Creek
Go boat down Darby Creek
Lazy food can still be delicious and healthy food.
We are opening our CPR for the mind course to the public. It’s an approach to mindfulness that looks more at, "How does that work?" and, "How do I do it?"
The Study
Kim H, Rebholz CM, Hegde S, et al. Plant-based diets, pescatarian diets and COVID-19 severity: a population-based case–control study in six countries. BMJ Nutr Prev Health. Published online June 7, 2021. doi: 10.1136/bmjnph-2021-000272
I understand there is fatigue in looking at anything related to COVID. However, it is here, so it’s important to know about things we can control to keep ourselves, and the people important to us, healthy. That means:
#1: getting vaccinated if you’re old enough (if you’re not old enough, kudos for being precocious and reading this newsletter)
#2: following public health advice.
#3: controlling lifestyle factors.
The authors in this study wanted to explore the effect of nutrition on immunity in the context of COVID-19. They used a case-control model across 6 countries enrolling only front-line health care workers with a high risk of exposure to the SARS-CoV-2 virus. This means that they found a bunch of physicians and nurses that would be at risk for getting sick. People who never experienced any COVID symptoms, or had symptoms but tested negative, were the control group. People that had COVID by testing, or symptoms of covid with exposure to the virus, counted as cases. They enrolled almost 3000 people.
All the people enrolled self-reported their diets through a detailed survey.
The authors then compared 3 groups: plant-forward diets (any version of vegetarian, low meat intake (1-2 servings per week), and whole-food plant-based), plant-forward combined with pescatarian, and high-protein/low-carbohydrate in three different models. Each model had progressively more variables controlled.
Model 1 controlled for age, sex, ethnicity, country.
Model 2 controlled for model 1 variables, plus medical specialty, smoking, and physical activity
Model 3 controlled for everything in model 2 plus body mass index and a variety of medical conditions.
Who ended up getting studied: 70% were men, 95% were physicians, and by design about 40% were American. Additionally, most people worked in the Emergency Department or ICU. Between the groups of cases and controls, the breakdowns were properly similar. Eg, similar people who smoked and had prior medical conditions.
Results: People consuming plant-forward diets had 73% lower odds of developing moderate to severe COVID. People on a low carbohydrate high protein diet had about a 350-390% increased odds of getting moderate to severe COVID compared to plant-forward eaters; however, there were wide confidence intervals. Meaning, the true odds increase might be anywhere from 6 to 1400%. Compared to people on a standard diet, high protein low carb diets did not have a statistically significant difference.
Limitations:
This is a case-control study, so there are plenty of confounding variables possible here; maybe the people eating a high-carb low protein diet, happened to have worse protective equipment?
The non-plant forward groups did have an average of 1.4 more sugary beverages per week, and 1.5 more alcoholic beverages per week (doesn’t seem like much, but you never know)
This study used a diet recollection and people, in general, have terrible memories (what did you eat last Monday?). I’d like to think that healthcare workers are more reliable here, but I’d first need to see a study on that 😊
This took place early in the pandemic before great access to testing was available.
It did not look at a WFPB group separately.
My Takeaway: It’d be useful to take some unimmunized regular people, randomize their diets, spray the SARS-CoV-2 virus up their nose and just see what happens. However, that presents giant ethical problems and thus will never happen. In the meantime, we have this study that says even if you don’t follow a strict whole food plant-based diet, there are big gains to simply eating better.
Place to Go
Big Darby Creek: One of the most biodiverse and pristine waterways in the Midwest. This is a state and national scenic river with a historical marker. Apparently, it’s also the 9th most endangered rivers in the country. So go, before it’s gone!
Thing to Do While you’re there, pop a boat in the water and paddle about. Typically, water levels are low in the high heat months, so it’s safer for wee ones. Take in the trees, the birds, and jump off for a swim. Choose your best first-mate.
Recipe
Farro Stir Fry
After a rare confluence of events, I found myself at home for dinner with only myself to cook for. (One of the problems in working a weird schedule.) I seriously considered just skipping the meal, but luckily, I fought that temptation. However, I still refused to do anything effortful for just me, so I made this. I used whole farro, but you could use any intact grain here. It was quite good. Crunchy, chewy, nutty, savory, spicy, and a little sweet. Step 1: Make farro in Instant Pot: 1 cup farro, 3 cups water, cook at high pressure for 10 minutes. (Then you are supposed to give it 5 minutes before releasing it, but I forgot all about it for an hour.) Drain off any extra water. Step 2: Dump frozen mixed vegetables into a pan and cook according to the instructions on the bag. (I like Costco stir fry veggies- look for the black bag). At the tail end, add Coconut Secret Aminos (the brand here is important, all the other coconut aminos I’ve tried are subpar). Cook until done. Other ideas for flavoring include liquid smoke, low sodium soy sauce, ginger, garlic, or freshly cut onions. Step 3: Combine farro with vegetables. Step 4: Add sriracha and enjoy Step 5: Go back for seconds. Stir-fry is one of my favorite easy meals; I realize that this is like when Joey said his favorite food is sandwiches, but I argue that his point was valid. If you have no idea what show I’m referencing – good for you for not watching TV. That’s almost it for this newsletter. Hope enjoyed it. Let us know your suggestions at contact@cprhealthclinic.com. Do you have an article you want us to look at, or a question to answer? Maybe you’ve found a great place near Columbus to go or a fun activity to do; please share it. If you are ready to start reclaiming your health. Now is a great time. Schedule an appointment with us at cprhealthclinic.com. One last thing, we’ll soon be opening our mindfulness course to anyone and everyone that wants it. Our patients seem to really like it and repeatedly told us to offer this to more people….so we figured we’d listen. Remember, the future depends on what you do today. Take Care Out There, Sagar Doshi, MD FAAEM Dipl ACLM 614-210-3337 Share on social Check out our website Created with Explore Ascend