The China Study

fruits and vegetablesIn the last week, I have read two articles on the benefits to health of going on a meat free diet. They were both interesting articles: one from the Straits Times on “The healing power of food” by Cheong Suk-Wai and the other an e mail sent to me by “Journeyman”. They made me think, “Should I go vegetarian?”

The first article was about an author’s visit to Singapore and the book he wrote which became a New York Times bestseller in 2005. The book was a culmination of 12 years of interpretation of the extensive interviews with 6,500 Chinese in China and Taiwan about their dietary habits in the 1980s to examine the link between diet and cancer. The China Study was a thorough research he did together with Chinese researcher, Chen Junshi, and it costs S$3.3 million and many man hours. “The study found that, among other things, eating mainly plants and whole-grains not only reduced one’s risk of cancer, heart disease and diabetes, but also raised one’s chances of beating them too. In addition, if you want to be fighting fit into your dotage, you should not eat more than 20 per cent fat daily.”

The inspiring part is that the author, nutritional biochemist Professor T. Colin Campbell, of Cornell University, practices what he now preaches, as he has been eating fruits and vegetables almost exclusively for the past 30 years and so also his wife, their five children and five grandchildren.

The second article was written on 17 May 2009 and I have reproduced it in full below. It is titled, “How Dr Wu rid himself of cancer with a vegetarian diet”, by Anjira Assavannonda.

Over the years I have observed that those of the older generation who were born and raised in China and immigrated here seemed to live longer and have the resilience to bounce back in a bout of serious illness. They don’t die easily. Could it be that their economic state restricted their diet to mostly grain and vegetables and fruits? I myself recall that in my growing years roasted chicken was served only on  special occasions like Chinese new year’s eve, and meat was not so freely served on the table in the quantity or quality or variety we see today. Certainly with improved standards of living, my children have consumed more animal protein than my generation did four or five decades ago.

I am sort of convinced of the general conclusion pointed to by the research findings of the China Study and the anecdotal testimony of the second article. Its not anything new: but they reinforce what we already know, but have found unpalatable and have never really implemented in our daily diet. Most of us take the line of George Dennision Prentice, who said, “What some call health, if purchased by perpetual anxiety about diet, isn’t much better than tedious disease.” We sort of prefer to eat whatever we want (often tasty and laced with what’s forbidden) rather than be continually anxious about searching for wholesome food (usually not as tasty) in a hawker center or restaurant.

As Christians we regard our bodies as the temple of the Holy Spirit, a gift from our Creator that we need to steward with faithfulness. And so we raise our eyebrows or point the accusing finger when we see a Christian smoking and filling his sacred space with nicotine and tar. But when others eat food laden with salt, cholesterol, and dripping in unholy oil, we hardly show any concern or distress. Not that I want any Christian to do that while I am tucking into some delicious Singapore chili crab or nasi beriyani. But I am simply giving an example of the generous concessions we make in order to satisfy King stomach.

When it comes to food, our favorite word is “moderation” as it gives us a blanket approval to allow for all kinds of food, pleasant to the eye and good to the taste. I have met only a very few good men whose diet and self-control I respect greatly. How I wish I can go to the lengths that they go in order to consume wholesome and good food for their bodies. Can I live with a low-salt and low-oil and a no-sugar diet even though there isn’t any imminent threat of certain death overshadowing me? Can I go vegetarian? I cannot say Yes with gusto nor confidence. However, I do want to move in the general direction prescribed by the two articles, but …….moderately. 🙂

“How Dr Wu rid himself of cancer with a vegetarian diet” by Anjira Assavannonda

At the age of 30, Chinese doctor Tom Wu was diagnosed with advanced stages of lung cancer, and was told he had only a few months to live.

However, Dr Wu, who recently spoke with Mylife, has already reached 70 years old, and to our surprise, he still looks like a young and healthy man in his 50s.

Not only has he survived, but the doctor has maintained a healthy life. The cancer is all gone, and he said he’s never caught a cold or other illness for 40 years.
He has stopped going for blood tests.

“My body and feelings tell me I’m well, that I’m truly in good health,” says Dr Wu.

His secret lies in the power of natural healing
. Dr Wu always says that no wonder drug can cure diseases. But our own internal healing power, our immune system, can. And what can strengthen our immune system are simple foods from Mother Nature, and a healthy lifestyle.

In his view, diseases such as cancer, diabetes and heart disease can be overcome by changing the diet.

Dr Wu says people get sick because they eat the wrong foods. Fried food, for example, causes blockage in the arteries, bad circulation, cholesterol, and heart disease.

“Instead of taking a cholesterol lowering drug, I would urge them to stop eating greasy food. My suggestion is to eat clean food, which is high in phytochemicals,” he says.

Phytochemicals are natural cleansing agents that will help rid plaque from your arteries. They come from natural foods such as vegetables, fruits with their seeds, and common garden herbs. Phytochemicals will nourish the body’s cells so they can fight against any foreign substances that invade your body.

Dr Wu’s outstanding contributions to the development of natural medicine earned him the “World Famous Doctor Award” from the UN in 2001, and the “Best Wellness Doctor of the World” award from India ‘s World Wellness Open University in March.

The secrets of how he won the fight against lung cancer and maintains a healthy body are revealed in his first book, Dr Wu’s Principle of Natural Cures,which has recently been translated from its original Chinese version into a Thai edition, Thammachart Chuay Chewit, published by Nanmeebooks Publications.
It was launched in Thailand in March.

Dr Wu says what’s written in the book is unique and easy to understand because “the author is both the doctor and the patient himself”.  All the ideas and guidelines suggested in the book come from his own experience as well as what he has learned from his patients.

Dr Wu turns to natural medicine.

Dr Wu had first studied Western medicine in France , and then furthered his education in alternative therapy, earning a doctorate degree.

The turning point arrived when he was diagnosed with lung cancer at the age of 30.  Modern medicine gave him no hope; it was too late  to remove the damaged parts of the lung. The cancer had already spread to other organs, and the doctor told him he had only a few months left.

In his despair, Dr Wu picked up the Bible and prayed to God. Then the Bible fell to the floor, and he read the page it opened to carefully.  The chapter talked about the days God created the Earth and everything needed for human beings. Then he created Adam and Eve,  and told both of them that plants, vegetables and seeded fruits growing on Earth have been provided for them to eat.

“I thought about what I had eaten in the past – meat, fish, fried and grilled food, sweet cake, but God simply wanted us to eat vegetables and sour fruits.  I was confused and doubted whether I would become weak if I ate too many vegetables and less meat,” says Dr Wu.

Yet he decided to follow the Bible’s guidance. He ate a lot of vegetables and fruits, drank clean water, and completely adjusted his lifestyle –  his sleeping, breathing and exercise habits.

Nine months later, he went for a check-up, and surprisingly no cancer cells were detected.

He advised people in his family and in the neighbourhood about his discovery, and studied natural medicine until he received a doctorate degree  in naturopathy and nutrition from the US .

Dr Wu has been a frequent speaker at worldwide forums, spreading his knowledge on natural cures and the use of organic food.  He advises people to use the most simple foods in the most natural way in order to fight illnesses and maintain good health.

The human body has the power to heal itself. The immune system has a self-defence mechanism to block and destroy bacteria or viruses that invade our bodies, while the self-healing mechanism will get us back on the road to recovery.  When you have a cold and take medicine, the medication may kill the virus but your immune system will not fully function, and its efficiency will decrease. As a result, your body will be more vulnerable to germs.

Dr Wu’s principle is to strengthen the immune system, and avoid medication as much as possible. In his book, he offers the following guidelines to good health:

1. Have at least three bowel movements a day.

Other health experts may advise one bowel movement a day, but Dr Wu says that’s not enough. You need three to four bowel movements a day in order to excrete all the accumulated faeces from your intestine. Your liver will not be overburdened and it also helps reduce cholesterol in your body.

2. Drink at least three glasses of fruit or vegetable smoothies each day.

This is a way to ingest enough phytochemicals to strengthen the body’s cells and immune system.
Use not only the flesh, but also the skin and seeds of fruits and vegetables to make smoothies, as they are rich in phytochemicals.

Most of the fruit seeds have small amounts of cyanide which kill bacteria and viruses without damaging the body.

Actually the recommended smoothie diet is six glasses a day, two in the morning, one before lunch, two more in the afternoon, and one more before dinner.  However, if that’s too much, you may start with three glasses a day. Use a high powered blender (at least three horsepower) as it can release phytochemicals
from the fibre.   It’s best to choose sour fruits like green or red apples, grapes, pineapples, kiwi and lime.

3. Sunbathe 30 minutes daily.

We often hear that the Sun’s UV rays will damage our skin, and many people apply sunblock before going out.

But Dr Wu says the opposite. He says the UV rays will help convert cholesterol underneath the skin into vitamin A which helps moisten the skin and prevent skin cancer, and also vitamin D that helps prevent colds, osteoporosis, and certain kinds of cancer.

“Therefore, use the Sun. Expose yourself to sunlight about one-half hour a day, at noon or another appropriate time based on your local climate. The Sun will make you healthier,” says Dr Wu.

4. Exercise 30 minutes a day.

Don’t exercise for more than 30 minutes. If you go beyond that, your body will be overworked.

“If you do it more than half an hour, that will become labour, not exercise. Your heart and your body will be working too hard,” he says.

5. Shower with hot, then cold water.

Try an alternating cold and hot water shower: Three minutes of hot water followed by 30 seconds of cold water, then repeat twice more.

This process will bring a rush of blood and energy to your body. It helps increase your immune system, blood circulation, and metabolism.

6. Drink a lot of water, in the correct way.

How much water you need to drink each day depends on your specific situation. If your office is air-conditioned, drinking six glasses of water a day is enough.
If your work involves lots of walking, you have to drink 8-10 glasses a day. If you work under the hot sun, then 10-12 glasses of water are required.

The way you drink is also important. The correct way is to sip it little by little, to give your body cells time to absorb the water. If you drink the whole glass down at once, your cells can’t absorb it all, and the water will be excreted as urine.

7. Eat according to your blood type.

Your blood type determines what you should eat. Eating the wrong foods will make you sick.

People with blood type O have to eat a certain amount of meat. If they eat only vegetables for a long time, their body won’t absorb all the substances they need to strengthen their immune system. The recommended diet for this group is 75% vegetables, 10% fruits, 10% meat, seafood and goat’s milk (avoid cow’s milk),
and 5% grains.

People with blood type A, however should avoid milk and meat, while increasing grains and fruits.

People with blood type B should also avoid meat, while those with blood type AB should avoid chicken and beef.

8. Eat according to your biological clock.

Every human being has a biological clock that tells us when to eat, sleep, and wake up. If you don’t follow your biological clock, the organs will lose their balance. Toxins and wastes won’t be excreted from your body, and soon you’ll get sick.

According to Dr Wu, the biological clock is divided into three phases.

From 4am to noon is the time for bowel movements, so in the morning you should eat foods with lots of fibre. Fruit and vegetable smoothies are recommended.

From noon to 8pm, your body will absorb food so lunch is the most important meal. A vegetable salad with grains is recommended. Fish or boiled eggs can be added to your lunch. Avoid meat at dinner as the amino acids in the meat will disturb your sleep. Try to finish dinner by 6pm.

From 8pm to 4am, the nutrients and energy from food will be distributed throughout your body organs. The golden time for your sleep is between 10pm and 2am, as your immune and self-healing system will function at its best.

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  • used to really oppose the idea of being vegetarian coz it sounded so ‘buddhist’ 🙂
    but some years back did try to cut down on my red meat and take more fish, but slowly went back to my old ways within weeks.

    Now that u brought it up again, think I’ll try once again!!


  • Hi BP,

    Just follow what the Holy Spirit is telling you … there is really no absolutely right or wrong diet … but I would like to show you an interesting bible passage on a vegetarian diet 😉

    Romans 14:2 (NIV)
    One man’s faith allows him to eat everything, but another man, whose faith is weak, eats only vegetables.

    As for me, I put my trust in God, not in my diet, for divine health … so I eat whatever I like unless the Holy Spirit tells me to avoid eating certain food at certain times 🙂

  • Just the sight of you, downing one big bucket of raw taugeh (beansprouts lah Ah Pek), chewing and chewing, with some of those straggly sprouts jutting out of your mouth, WIll truly be a Kodak moment!!!
    Just remember to say “MOO” when you come up for a breather!!

    Ha ha ha ha – I just want to laugh!!!

    On a serious note, being an ex-vegetarian, and now practising just 80% of it, the Vegetarian diet involves a lot,lot of hard work in the kitchen. washing,cleaning,chopping. and lots of creative thinking. and going to the market a lot.

    so why dont you try just a low salt and no processed sugar for now?
    nouc mam (vietnamese fish sauce) and i used to be twins at one time !! so had to wean off it!
    so try it PKeni, its going to be tough, but you can do it.

    Thanks for the tips, old man – I sure learnt a lot – like how to drink H2O and all.

      • Yup, I was, SPKenny – for abt 10 years. After I was done “studying” with the ‘gundu mama gang”.
        mmmm, my school – somewhere near Cameron Highlands. maybe you know, maybe you dont. ???!!!
        I think I started my Veg journey – 1988 or something.

        Then 1999, I became a ‘full time CHef’ – 5 star restaurant !!! And you know the rest of the story…..

        But now, I just eat more veg, less meat (no red’s) and less salt and no sugar – thats about all I can do – today I fell real bad, off the wagon – ate a big bag of banana chips!!

        Getting old lah PKenny –

  • Perhaps some real science and “common sense” is the best approach to having a healthy life – the “fulfillment” part is beyond my competence and is usually very personal and non to portable.

    We do have a empirical working model – from wikipedia – “People from the islands of Ryūkyū (of which Okinawa is the largest) are reported to have the longest life expectancy in the world. This has in part been attributed to the local diet, but also to other variables such as genetic factors, lifestyle, and environmental factors.

    Generally, the traditional diet of the islanders is 20% lower in calories than the Japanese average and contains 300% of the green/yellow vegetables (particularly heavy on sweet potatoes). The Okinawan diet is low in fat and has only 25% of the sugar and 75% of the grains of the average Japanese dietary intake.[2] The traditional diet also includes a relatively small amount of fish (less than half a serving per day) and somewhat more in the way of soy and other legumes (6% of total caloric intake). Almost no meat, eggs, or dairy products are consumed.[3]

    An Okinawan reaching 110 years of age has typically had a diet consistently averaging no more than one calorie per gram and has a BMI of 20.4.”

    May you all be blessed with great health and a fulfilled life.

  • Hi Blogpastor, good to see you blogging again.

    This is an interesting post. I’ve considered going vegetarian (for health and biblical/compassion reasons) but have no one to motivate me and it’s terribly inconvenient! Ha, too big a cultural change for me at the moment at least!

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