Eat to Beat Disease

Antioxidants are compounds found in various foods that neutralize harmful free radicals, protecting the body from oxidative stress. Li discusses how foods that are rich in antioxidants—such as berries and green tea—play a crucial role in preventing cellular damage, reducing inflammation, and lowering the risk of diseases like cancer and heart disease.

Autophagy is the body’s process of cleaning out damaged cells and regenerating new, healthier cells. In Eat to Beat Disease, Li touches on how certain dietary practices, such as intermittent fasting, can promote autophagy. This can support cellular health and help prevent chronic diseases by clearing away potentially harmful components within cells.

Bioactives are naturally occurring chemical compounds found in foods, and they can influence biological processes in the body. Li discusses how bioactives in foods, like those found in tomatoes or green tea, can impact cell health, immune response, and even DNA repair. He says that understanding the effects of bioactives is essential to recognizing how food can function as a medicinal tool to prevent or combat diseases at the cellular level.

Epigenetics refers to the study of changes in gene expression that do not involve alterations to the underlying DNA sequence—rather, they are influenced by environmental factors, including diet. In Eat to Beat Disease, Li discusses how certain foods can impact gene activity, potentially turning genes that are linked to health and disease either on or off. He says that epigenetics affect how lifestyle choices, particularly dietary ones, can have long-lasting effects on health since they can influence gene expression patterns over time.

Food doses are a central concept in Eat to Beat Disease. They refer to the specific amounts of food or nutrients needed to achieve a desired health effect. Much like medications, Li argues that the right “dose” of certain foods can offer protective benefits against diseases like cancer or cardiovascular disease. This idea challenges traditional thinking about diet, suggesting that quantity and frequency of food intake are crucial to harnessing its full medicinal potential.

Hormesis is a biological phenomenon where a small amount of a stressor, like a nutrient or exercise, can have beneficial effects, while higher amounts may be harmful. Li references this concept when explaining how certain foods or fasting practices can stimulate the body’s defense systems in a positive way.

Insulin sensitivity refers to how responsive the body’s cells are to insulin. Li discusses how dietary choices, particularly those rich in fiber and low in refined sugars, can improve insulin sensitivity, helping prevent or manage conditions like diabetes by regulating blood sugar levels.

The microbiome is the collection of trillions of microorganisms living in the human gut. They can influence various aspects of health, including digestion, immunity, and even mood. Li emphasizes the role of the microbiome in Eat to Beat Disease, arguing that a balanced microbiome, supported by the right foods, can bolster the body’s natural defense systems and prevent diseases like diabetes and obesity.

Nutrigenomics is the study of how individual genetic makeup interacts with diet to affect health outcomes. Li’s exploration of epigenetics ties into this concept, as he explains how certain foods can influence gene expression, making nutrigenomics a critical area of focus for personalized nutrition and disease prevention.

Phytochemicals are natural compounds found in plants that have protective or disease-preventing properties. Li explores how phytochemicals in various fruits, vegetables, and spices can help strengthen the body’s defense mechanisms, reduce inflammation, and combat diseases such as cancer and heart disease.

Polyphenols are a category of bioactive compounds found in plant-based foods, and they are known for their antioxidant properties. In Eat to Beat Disease, Li highlights the significance of polyphenols in foods like green tea, red wine, and dark chocolate, explaining their role in protecting against inflammation and supporting cardiovascular and cognitive health.

Proteomics is the large-scale study of proteins, their structures, and functions. In the context of Eat to Beat Disease, proteomics helps explain how different foods interact with the body on a molecular level, influencing various health outcomes. By examining proteins, scientists can better understand how food bioactives affect cell processes, offering insights into disease prevention.

Stem cells are undifferentiated cells that are capable of developing into different types of specialized cells. Li highlights the significance of foods that promote stem cell activity to aid in tissue repair and regeneration. By supporting stem cell growth, certain foods can help regenerate tissues damaged by disease or aging, making them an integral part of health defense systems.

Systemic inflammation is a prolonged inflammatory response that affects the entire body, often leading to chronic diseases like arthritis, diabetes, or heart disease. Li explains how anti-inflammatory foods can reduce this harmful condition by targeting the root causes of inflammation. These foods, including fruits, vegetables, and certain spices, help maintain a state of balance in the body’s immune response, preventing the development of serious diseases.

The tumor microenvironment refers to the immediate surroundings of a tumor, including blood vessels, immune cells, and other components that support or inhibit its growth. Li’s discussion of angiogenesis and the role of food in disrupting the tumor microenvironment provides readers with insights into how dietary choices can influence cancer growth. By targeting this environment through diet, individuals may be able to limit a tumor’s ability to thrive.