It all started with my grandma.
I was just a kid when the doctors sent my grandma home in a wheelchair to die.
Diagnosed with end-stage heart disease, she had already had so many bypass operations
that the surgeons essentially ran out of plumbing.
Confined to a wheelchair.
忍受着胸口的疼痛 她的医生却告诉她 他们没有任何办法
crushing chest pain, her doctors told her there was nothing else they could do.
Her life was over at age sixty-five.
这时 她认识了一个叫南森•普利蒂金的人 他是最早的生活方式药师之一
But then she heard about Nathan Pritikin, one of our early lifestyle medicine pioneers,
and what happened next was documented in Pritikin’s biography.
It talks about Frances Greger, my grandma.
who is join a living program where from with play some plant-based diet ,started
on a graded exercise regimen.
They wheeled her in, and she walked out.
短短几周时间里 她每天走十英里 并且又活了31年！
Within a few weeks she was walking 10 miles a day and went on to live another 31 years
to 96 to continue to enjoy her six grandchildren including me.
Her miraculous recovery not only inspired one of those grandkids to pursue a career
in medicine, but granted her enough healthy years to see him graduate from medical school,
so it’s really all thanks to her.
During medical training I was shocked to find out that this whole body of evidence on reversing
chronic disease with lifestyle changes—opening up arteries without drugs, without surgery—was
being largely ignored by mainstream medicine.
Wait a second, if effectively the cure to our #1 killer could get lost down the rabbit
wholly ignored, what else might be buried in the medical literature that could help my patients?
I made it my life’s mission to find out.
That’s what led me to start NutritionFacts.org and that’s what led me to write the book,
How Not to Die.
Surveys show people wildly overestimate the power of pills and procedures to keep them
For example, patients believe cholesterol-lowering statin drugs are about twenty times more effective
than they actually are in preventing heart attacks.
No wonder most people continue to rely on drugs to save them!
But our leading killers aren’t caused by drug deficiencies.
The dirty little secret is that most people surveyed said they wouldn’t be willing to
take many of these drugs if they knew how little benefit these products actually offered.
Whereas cleaning up our diets is not only safer and cheaper but can be more effective
而且在防止 警示 治疗那些致命的疾病方面更行之有效
in preventing, arresting, and reversing some of our leading causes of death, because you’re
treating the actual cause of the disease.
Each year, the CDC compiles the 15 leading causes of death and so I have a chapter on
each: How Not to Die from Heart Disease, How Not to Die from lung Disease, How Not to Die
如何不死于脑病 如何化解癌症 传染病 高血压 肝病
from Brain Diseases, digestive cancers, infections, diabetes, high blood pressure, liver diseases,
血癌 肾病 乳腺癌 抑郁症 前列腺癌
blood cancers, kidney disease, breast cancer, suicidal depression, prostate cancer Parkinson’s
disease and how not to die from so-called iatrogenic causes, which is essentially death
这是书的前半部分 还有一个好消息 那就是我们有极大的能力
That’s the first half of the book and the good news is that we have tremendous power
over our health destiny and longevity—the vast majority of premature death and disability
is preventable with a plant-based diet and other healthy lifestyle behaviors.
I didn’t want to just write a reference book, though.
Yes, there’s thousands of citations to peer-reviewed scientific papers, but I also wanted it to
be a practical guide on translating this mountain of evidence into day-to-day decisions, and
so that’s what became the second half of the book.
First I start out with a Traffic Light system to classify everything into red light, yellow
把食物按红灯 黄灯 绿灯 分类
light, and green light foods.
Though there are exceptions that I talk about, the best available balance of evidence suggests
最健康的饮食习惯是在日常生活中尽可能减少肉 蛋 奶及垃圾食品的摄入
the healthiest diet is one that minimizes the intake of meat, eggs, dairy, and processed
尽可能增加对水果 蔬菜 豆类(豌豆粒 鹰嘴豆和扁豆)
junk, and maximizes the intake of fruits, vegetables, beans (split peas, chickpeas and
全谷 坚果 果核类 蘑菇和香草香料等的摄入
lentils), whole grains, nuts and seeds, mushrooms, herbs and spices.
Basically, real food that grows out of the ground.
Those are our healthiest choices.
Some foods, though, have particular medicinal qualities and so I then center my recommendations
around a Daily Dozen checklist of all the things I try to fit into my daily routine.
So for example, I recommend a quarter teaspoon of the spice turmeric a day, a tablespoon
和一汤匙的芝麻 每天吃浆果 每天吃绿叶菜 我只说最健康的饮料
of ground flax seeds, berries every day, greens every day, I talk about the healthiest beverages,
the healthiest sweeteners, how much exercise to get.
The whole daily dozen list with recommended serving sizes is available as free apps for
在安卓和苹果的应用市场都有 只要搜Dr.Greger’s Daliy Dozen就可以了
both Android and iPhone, just search for Dr. Greger’s Daily Dozen.
There is only one diet that’s ever been proven to reverse heart disease in the majority
of patients, this plant-based diet.
If that’s all a plant-based diet could do—reverse the #1 killer of men and women, then shouldn’t
that be the default diet until proven otherwise?
And the fact that it can also be effective in treating, arresting, and reversing other
健康杀手 例如高血压 Ⅱ型糖尿病等
leading killers like high blood pressure and type 2 diabetes, would seem to make the case
for plant-based eating simply overwhelming.
在美国 大多数的死亡都是可以避免的 并且和营养摄入有关
Most deaths in the United States are preventable and related to nutrition.
根据Global Burden of Disaster发布的最严谨的风险分析——
According to the most rigorous analysis of risk factors ever published—the Global Burden
of Disease study funded by the Bill and Melinda Gates Foundation—the number one cause of
death in the United States is our diet.
The number one cause of disability is our diet which has now bumped tobacco smoking
Smoking now only kills about a half million Americans every year, but diet now kills hundreds
of thousands more.
So obviously, nutrition is the #1 thing taught in medical school, right?
The #1 thing your doctor talks to you about at every visit, right?
How could there be such a disconnect between the science, and the practice of medicine.
Doctors, have a severe nutrition deficiency–in education.
Most doctors are just never taught the impact healthy nutrition can have on the course of
illness and so they graduate without this powerful tool in their medical toolbox.
There are also institutional barriers, such as time constraints and lack of reimbursement.
In general, doctors aren’t paid for counseling people on how to take care of themselves.
Of course the drug companies also play a role in influencing medical education and practice.
Ask your doctor when’s the last time they were taken out to dinner by Big Broccoli.
It’s probably been awhile.
It’s like smoking in the 50s.
We already had decades of science linking smoking with lung cancer, but it was ignored
because smoking was normal.
Most doctors smoked.
The average per capita cigarette consumption was 4,000 cigarettes a year, meaning the average
American smoked a half a pack a day.
The American Medical Association was reassuring everyone that smoking–in moderation–was
There was this same disconnect between the science, and public policy.
It took more than 25 years and 7,000 studies before the first Surgeon General report against
smoking came out in the 60’s.
You’d think maybe after the first 6,000 studies they could have given people a heads
up or something?
It was a powerful industry.
现在的肉 糖 奶 盐 蛋和其他食品加工产业
And today’s meat, sugar, dairy, salt, egg, and processed food industries are using the
正在利用烟草产业的策略 歪曲科学 迷惑大众
same tobacco industry tactics to try to twist the science and confuse the public.
Until the system changes, we have to take personal responsibility for our own health,
for our family’s health.
We can’t wait until society catches up to the science again, because it’s a matter
of life and death.