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It all started with my grandma.
这一切起源于我的奶奶
I was just a kid when the doctors sent my grandma home in a wheelchair to die.
在我小时候 医生说我奶奶要在轮椅上度过余生了
Diagnosed with end-stage heart disease, she had already had so many bypass operations
被诊断出患有心脏病晚期的奶奶已经做过很多支路手术
that the surgeons essentially ran out of plumbing.
外科医生已经无计可施了
Confined to a wheelchair. crushing chest pain, her doctors told her there was nothing else they could do.
被困在轮椅上 忍受着胸口的疼痛 她的医生却告诉她 他们没有任何办法
Her life was over at age sixty-five.
她的生命将会终结在65岁
But then she heard about Nathan Pritikin, one of our early lifestyle medicine pioneers,
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
and what happened next was documented in Pritikin's biography. It talks about Frances Greger, my grandma.
接下来的事被写进了普利蒂金的个人传记 里面谈到了我的奶奶弗朗西斯·格雷格
who is join a living program where from with play some plant-based diet, started on a graded exercise regimen.
她参加了一个素食疗法项目，以分级训练的方式展开治疗
They wheeled her in, and she walked out.
她坐着轮椅加入 完成项目时可以独立行走了
Within a few weeks she was walking 10 miles a day and went on to live another 31 years to 96
短短几周时间里 她每天走十英里 并且又活了31年！
to continue to enjoy her six grandchildren including me.
有了包括我在内的6个孙子 含饴弄孙一直活到96岁
Her miraculous recovery not only inspired one of those grandkids to pursue a career in medicine,
她奇迹般的康复不仅鼓励了一个孙儿去追求医学事业
but granted her enough healthy years to see him graduate from medical school,
也让她能够有健康的身体来见证孙子从医学院毕业
so it's really all thanks to her.
所以 这一切都要感谢她
During medical training I was shocked to find out that this whole body of evidence
在接受医学训练时 我惊奇地发现
on reversing chronic disease with lifestyle changes
生活方式的改变可以治好慢性疾病的全部证据
—opening up arteries without drugs, without surgery—was being largely ignored by mainstream medicine.
不用通过药物 也不用经过手术开放动脉 这基本上被主流医学所无视
Wait a second, if effectively the cure to our #1 killer could get lost down the rabbit wholly ignored,
顺便说一句 如果生活习惯是治疗我们头号杀手的有效方法被完全忽略
what else might be buried in the medical literature that could help my patients?
那么还有哪些能帮助我的患者的方法被忽视了呢？
I made it my life's mission to find out.
我把研究它作为我这一生的使命
That's what led me to start NutritionFacts.org and that's what led me to write the book, How Not to Die.
这引导我创建了NutritionFacts.org网站并写下这本书《如何不死掉》
Surveys show people wildly overestimate the power of pills and procedures to keep them healthy.
调查显示人们高估了药品和其它保健品维持健康的能力
For example, patients believe cholesterol-lowering statin drugs
例如，患者所认为的控制胆固醇的药物
are about twenty times more effective than they actually are in preventing heart attacks.
对心脏病的疗效比实际效果高出了20倍
No wonder most people continue to rely on drugs to save them!
无怪乎大多数人仍坚持依赖药物来维持他们的生命
But our leading killers aren't caused by drug deficiencies.
但我们的头号杀手并不是药物不足
The dirty little secret is that most people surveyed said they wouldn't be willing to take many of these drugs
其中一个吓人的小秘密是被调查的大多数人说
if they knew how little benefit these products actually offered.
如果早知道这些药疗效甚微他们也不愿意吃
Whereas cleaning up our diets is not only safer and cheaper but can be more effective
反之 调整我们的饮食不仅安全且便宜
in preventing, arresting, and reversing some of our leading causes of death,
而且在防止 警示 治疗那些致命的疾病方面更行之有效
because you're treating the actual cause of the disease.
因为你是在从根源上解决问题
Each year, the CDC compiles the 15 leading causes of death and so I have a chapter on each:
每年疾病控制中心都会列出15个主要的致命疾病
How Not to Die from Heart Disease, How Not to Die from lung Disease, How Not to Die from Brain Diseases,
在我的书中有针对它们的每一章：如何不死于心脏病 如何不死于肺病
digestive cancers, infections, diabetes, high blood pressure, liver diseases,
如何不死于脑病 如何化解癌症 传染病 高血压 肝病
blood cancers, kidney disease, breast cancer, suicidal depression, prostate cancer Parkinson's disease
血癌 肾病 乳腺癌 抑郁症 前列腺癌 帕金森症
and how not to die from so-called iatrogenic causes, which is essentially death by doctor.
和如何不死于过度治疗引起的疾病 这些对医生来说都是致命性疾病
That's the first half of the book and the good news is that we have tremendous power
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
over our health destiny and longevity—the vast majority of premature death and disability is preventable
来改变我们的健康状况和寿命 很大一部分早逝和疾病
with a plant-based diet and other healthy lifestyle behaviors.
都能通过素食和健康的生活方式来避免
I didn't want to just write a reference book, though.
我不止是在写一本参考书
Yes, there's thousands of citations to peer-reviewed scientific papers,
是的 这里引用了几千篇经过同行审阅的专业论文
but I also wanted it to be a practical guide
我还想把它写成一本可供实践的指导书
on translating this mountain of evidence into day-to-day decisions,
让这些堆积如山的证据引导日常生活中的各种决定
and so that's what became the second half of the book.
这些是书的下半部分
First I start out with a Traffic Light system to classify everything into red light, yellow light, and green light foods.
首先我以交通信号灯系统作类比 把食物按红灯 黄灯 绿灯 分类
Though there are exceptions that I talk about,
虽然也有例外的情况
the best available balance of evidence suggests the healthiest diet
但人体达到最好的平衡时所示证据表明 最健康的饮食习惯
is one that minimizes the intake of meat, eggs, dairy, and processed junk,
是在日常生活中尽可能减少肉 蛋 奶及垃圾食品的摄入
and maximizes the intake of fruits, vegetables, beans (split peas, chickpeas and lentils),
尽可能增加对水果 蔬菜 豆类(豌豆粒 鹰嘴豆和扁豆)
whole grains, nuts and seeds, mushrooms, herbs and spices.
全谷 坚果 果核类 蘑菇和香草香料等的摄入
Basically, real food that grows out of the ground. Those are our healthiest choices.
最基本的是要吃真正从土地里长出来的食物 这些是我们最健康的选择
Some foods, though, have particular medicinal qualities
一些食品有特殊的药用价值
and so I then center my recommendations around a Daily Dozen checklist of all the things I try to fit into my daily routine.
所以我强烈推荐它们，并将其列入我的每日清单里面，尽量每天都吃
So for example, I recommend a quarter teaspoon of the spice turmeric a day,
例如 我推荐每天吃四分之一汤匙的姜黄粉
a tablespoon of ground flax seeds, berries every day, greens every day,
和一汤匙的芝麻，每天吃浆果，每天吃绿叶菜
I talk about the healthiest beverages, the healthiest sweeteners, how much exercise to get.
我只说最健康的饮料 最健康的甜品 及每天最适合的运动量
The whole daily dozen list with recommended serving sizes is available
关于每日清单上推荐的食物量的
as free apps for both Android and iPhone, just search for Dr. Greger's Daily Dozen.
免费APP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
There is only one diet that's ever been proven to reverse heart disease in the majority of patients, this plant-based diet.
只有一种饮食习惯被证明能缓解大多数病人的心脏病 那就是素食
If that's all a plant-based diet could do—reverse the #1 killer of men and women,
如果全素食真的是男性和女性头号杀手的克星
then shouldn't that be the default diet until proven otherwise?
那么它不应该是默认的饮食习惯 直到被证明是错误的吗？
And the fact that it can also be effective in treating, arresting, and reversing other
事实是素食同样能有效治疗 预防和抵制其他
leading killers like high blood pressure and type 2 diabetes,
健康杀手 例如高血压 Ⅱ型糖尿病等
would seem to make the case for plant-based eating simply overwhelming.
似乎这些疾病都可以用素食疗法治好
Most deaths in the United States are preventable and related to nutrition.
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
According to the most rigorous analysis of risk factors ever published
根据Global Burden of Disaster发布的最严谨的风险分析--
the Global Burden of Disease study funded by the Bill and Melinda Gates Foundation
该学会由比尔盖茨美琳达基金会赞助--
the number one cause of death in the United States is our diet.
美国人的头号杀手是不健康饮食
The number one cause of disability is our diet which has now bumped tobacco smoking to #2.
不健康饮食的致病率已超过吸烟 吸烟现在屈居第二
Smoking now only kills about a half million Americans every year,
美国每年仅有50万人死于吸烟
but diet now kills hundreds of thousands more.
但不健康饮食却导致了上千万人死亡
So obviously, nutrition is the #1 thing taught in medical school, right?
所以很明显 营养学应该是医学院首先应该教授的学科
The #1 thing your doctor talks to you about at every visit, right?
也是每次看医生时他最应该告诉你的
How could there be such a disconnect between the science, and the practice of medicine.
为什么科学和医学实践会如此脱节呢
Doctors, have a severe nutrition deficiency--in education.
原因是医生并没有受到足够的营养学的教育
Most doctors are just never taught the impact healthy nutrition can have on the course of
在疾病学教育中大多数医生都没有接受过关于营养如何影响健康的知识
illness and so they graduate without this powerful tool in their medical toolbox.
所以他们在毕业时没有掌握这项强大的技能
There are also institutional barriers, such as time constraints and lack of reimbursement.
制度 时间和财务方面的限制也是重要的原因
In general, doctors aren't paid for counseling people on how to take care of themselves.
通常 医生在给人们提供保健咨询时没有工资
Of course the drug companies also play a role in influencing medical education and practice.
当然 医药公司在医学教育和实践方面有一定影响
Ask your doctor when's the last time they were taken out to dinner by Big Broccoli.
问问你的医生上次他吃大花椰菜是什么时候
It's probably been awhile. It's like smoking in the 50s.
恐怕有一段时间了吧。就像在五十年代的时候的吸烟一样。
We already had decades of science linking smoking with lung cancer,
在几十年之前 我们已经科学地把吸烟和肺癌联系在了一起
but it was ignored because smoking was normal. Most doctors smoked.
但是这仍然被忽视 因为吸烟已经成为了人们的常态。大多数的医生也吸烟
The average per capita cigarette consumption was 4,000 cigarettes a year,
每个烟民的年平均吸烟量为4000只，
meaning the average American smoked a half a pack a day.
这意味着美国人平均每天抽半包烟
The American Medical Association was reassuring everyone that smoking--in moderation--was just fine.
美国医学会安慰大家说适度吸烟 是可以的
There was this same disconnect between the science, and public policy.
公共制度和科学之间有着同样的脱节
It took more than 25 years and 7,000 studies before the first Surgeon General report against smoking came out in the 60's.
花了超过25年的时间和7000多次的研究，公共卫生局局长才在60年代发布了第一份反对吸烟的报告
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.
你可能会想 之前的六千份研究可能会让大家有所警惕吧？或者其他？（然而）这是一个强大的产业
And today's meat, sugar, dairy, salt, egg, and processed food industries
现在的肉 糖 奶 盐 蛋和其他食品加工产业
are using the same tobacco industry tactics to try to twist the science and confuse the public.
正在利用烟草产业的策略歪曲科学 迷惑大众
Until the system changes, we have to take personal responsibility for our own health, for our family's health.
在这个系统改革之前 我们必须对自己的健康负责 为我们家庭成员的健康负责
We can't wait until society catches up to the science again, because it's a matter of life and death.
我们不能再坐等社会跟上科学的脚步，因为这事关生死。
