Dr. Dean Ornish, a specialist in internal medicine, conducted a randomized clinical trial in 1990, which showed that coronary artery disease can be reversed by nothing more than diet, exercise, stress reduction, and social support (The Lancet, 1990). Dr. Ornish is currently conducting a similar study at his nonprofit Preventive Medicine Research Institute in California, where he is exploring the possibility of slowing, stopping, or reversing early-stage Alzheimer's without the use of drugs, devices, or surgeries.
The study requires participants to follow a low-fat, vegan-style diet that contains no more than 10% of daily calories from fat. This means avoiding all animal products such as red meat, chicken, pork, and ham, with the exception of egg whites and one cup of nonfat milk or yogurt each day. Whole grains, fruits, vegetables, and legumes form the basis of the diet, along with a few nuts and seeds. Refined carbohydrates, oils, and excessive caffeine are avoided, but up to two cups of green tea are allowed each day.
The program also requires an hour of yoga-based stress management each day, which involves stretching, breathing, meditation, and relaxation techniques. Participants must also engage in strength training and aerobic exercise, such as walking, for 30 minutes a day or an hour three times a week. Smoking is not permitted. Support groups are also crucial, as they help people stay on track with the diet and provide a safe environment for emotional openness and support.
Studies have shown that loneliness, depression, and isolation can increase the risk of chronic diseases, and Dr. Ornish believes that support groups play a crucial role in reducing this risk. The program has been shown to lower blood sugar levels and heart disease risk for patients with diabetes, reduce prostate cancer cell growth, improve depression within 12 weeks, reduce "bad cholesterol" by an average of 40%, and more.
The program has also been shown to increase telomerase, the enzyme responsible for repairing and lengthening telomeres, by 30% after just three months. Those who have been on the program for five years have telomeres that are about 10% longer, indicating that aging is being reversed on a cellular level. Dr. Ornish believes that this program, which addresses underlying mechanisms such as chronic inflammation, oxidative stress, changes in the microbiome, changes in gene expression, overstimulation of the sympathetic nervous system, and changes in immune function, can benefit a wide range of conditions, including heart disease, diabetes, and Alzheimer's.
It is important to follow the program nearly 100% to reverse the disease, but even making partial changes can improve overall health and prevent chronic diseases. If you are concerned about preventing and treating these conditions, you can schedule an appointment with Dr. Wiancek at wiancek@healthref.com, 970 926 7606, or online.
