TED2004
Dean Ornish: Healing through diet
Dean Ornish despre vindecare
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Dean Ornish vorbeste despre metode simple si necostisitoare de a ne folosi de inclinatia naturala de autovindecare a corpului nostru.
Dean Ornish - Physician, author
Dean Ornish is a clinical professor at UCSF and founder of the Preventive Medicine Research Institute. He's a leading expert on fighting illness -- particularly heart disease with dietary and lifestyle changes. Full bio
Dean Ornish is a clinical professor at UCSF and founder of the Preventive Medicine Research Institute. He's a leading expert on fighting illness -- particularly heart disease with dietary and lifestyle changes. Full bio
Double-click the English transcript below to play the video.
00:12
This session is on natural wonders,
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Aceasta este o discutie despre minunile naturii
00:14
and the bigger conference is on the pursuit of happiness.
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iar conferinta per ansamblu este despre urmarirea fericirii.
00:17
I want to try to combine them all,
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Vreau sa incerc sa le combin,
00:18
because to me, healing is really the ultimate natural wonder.
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pentru ca, din punctul meu de vedere vindecarea este cea mai mare minune a naturii.
00:21
Your body has a remarkable capacity to begin healing itself,
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Corpul nostru are o capacitate remarcabila de a incepe procesul de autovindecare
00:25
and much more quickly than people had once realized,
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mult mai repede decat ne-am dat seama pana acum,
00:28
if you simply stop doing what’s causing the problem.
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prin simpla inlaturare a cauzei problemei.
00:31
And so, really, so much of what we do in medicine and life in general
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Prea mult din ceea ce facem in medicina si in viata in general
00:35
is focused on mopping up the floor without also turning off the faucet.
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e o incercare de a opri inundatia fara a inchide robinetul.
00:39
I love doing this work, because it really gives many people
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Imi place sa fac munca asta
00:43
new hope and new choices that they didn’t have before,
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pentru ca le da oamenilor speranta si optiuni noi,
00:45
and it allows us to talk about things that -- not just diet,
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si ne da sansa sa vorbim despre - nu doar diete,
00:50
but that happiness is not --
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pentru ca nu asta e fericirea -
00:52
we're talking about the pursuit of happiness,
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despre urmarirea fericirii,
00:54
but when you really look at all the spiritual traditions,
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dar cand ne uitam la traditiile spirituale,
00:56
what Aldous Huxley called the "perennial wisdom,"
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la ceea ce Aldous Huxley numea ,,intelepciunea perena'',
00:59
when you get past the named and forms and rituals that really divide people,
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cand trecem de denumiri si forme si ritualuri care ne despart,
01:03
it’s really about -- our nature is to be happy;
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totul se reduce la natura noastra de a fi fericiti.
01:05
our nature is to be peaceful, our nature is to be healthy.
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natura noastra este de a fi linistiti, de a fi sanatosi.
01:08
And so it’s not something -- happiness is not something you get,
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Astfel fericirea nu e un lucru care se obtine,
01:11
health is generally not something that you get.
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sanatatea nu e un lucru care se obtine.
01:13
But rather all of these different practices --
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Mai degraba toate aceste practici -
01:16
you know, the ancient swamis and rabbis and priests and monks and nuns
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stiti, toti maestrii yoghini si rabinii, preotii, calugarii si maicutele
01:19
didn’t develop these techniques to just manage stress
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nu au dezvoltat aceste tehnici doar pentru a gestiona stresul
01:22
or lower your blood pressure, unclog your arteries,
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sau pentru scaderea tensiunii sau curatarea arterelor,
01:24
even though it can do all those things.
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cu toate ca au toate aceste efecte.
01:26
They’re powerful tools for transformation,
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Ele sunt puternice instrumente de transformare,
01:28
for quieting down our mind and bodies
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de linistire a mintilor si trupurilor
01:31
to allow us to experience what it feels like to be happy,
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pentru a ne permite sa experimentam ce inseamna fericirea,
01:34
to be peaceful, to be joyful
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pacea, bucuria,
01:36
and to realize that it’s not something that you pursue and get,
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si sa realizam ca aceastea nu sunt lucruri pe care sa le obtinem,
01:39
but rather it’s something that you have already until you disturb it.
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ci mai degraba lucruri care se afla deja in noi si pe care le-am tulburat.
01:43
I studied yoga for many years with a teacher named Swami Satchidananda
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Am studiat yoga multi ani cu un maestru - Swami Satchidananda,
01:47
and people would say, "What are you, a Hindu?" He’d say, "No, I’m an undo."
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iar oamenii il intrebau ,,Esti Hindus (Hindu)?'' , iar el spunea ,,Nu, sunt refacut (undo)''.
01:50
And it’s really about identifying what’s causing us
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Pentru ca totul se reduce la a identifica ceea ce
01:53
to disturb our innate health and happiness,
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ne disturba sanatatea si fericirea inascute
01:56
and then to allow that natural healing to occur.
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si apoi la facilita vindecarea naturala.
01:59
To me, that’s the real natural wonder.
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Pentru mine, asta e adevarata minune a naturii.
02:01
So, within that larger context,
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Deci, in acest context
02:03
we can talk about diet, stress management --
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putem discuta despre dieta, stress management,
02:06
which are really these spiritual practices --
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care sunt aceste practici spirituale,
02:08
moderate exercise, smoking cessation, support groups and community --
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exercitii moderate, renuntarea la fumat, grupuri de sprijin si comunitati -
02:12
which I’ll talk more about -- and some vitamins and supplements.
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despre care voi discuta mai pe larg - si unele vitamine si suplimente.
02:14
And it’s not a diet.
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Si nu este o dieta.
02:16
You know, when most people think about the diet I recommend,
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Stiti, cand majoritatea oamenilor se gandesc la dieta pe care o recomand,
02:18
they think it’s a really strict diet.
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au impresia ca e o dieta foarte stricta.
02:20
For reversing disease, that’s what it takes,
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Pentru a invinge boala de asta este nevoie,
02:22
but if you’re just trying to be healthy, you have a spectrum of choices.
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dar daca vrei doar sa te mentii sanatos, ai o gama larga de optiuni.
02:24
And to the degree that you can move in a healthy direction,
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Si in functie de masura in care vei merge in directia unui stil de viata sanatos
02:27
you’re going to live longer, you’re going to feel better,
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vei trai mai mult, te vei simti mai bine,
02:29
you’re going to lose weight, and so on.
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vei putea pierde in greutate, s.a.m.d.
02:31
And in our studies, what we’ve been able to do
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Si ceea ce am reusit sa facem prin studiile noastre,
02:33
is to use very expensive, high-tech, state-of-the-art measures
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a fost sa folosim tehnologie foarte scumpa, de ultima ora,
02:36
to prove how powerful these very simple and low-tech and low-cost --
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pentru a demonstra cat de puternice pot fi aceste simple si ieftine
02:40
and in many ways, ancient -- interventions, can be.
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metode stravechi.
02:43
We first began by looking at heart disease,
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Am inceput cu bolile de inima,
02:45
and when I began doing this work 26 or 27 years ago,
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iar cand am inceput aceste studii acum 26 sau 27 de ani,
02:48
it was thought that once you have heart disease it can only get worse.
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se credea ca odata declansata, boala de inima nu se poate decat agrava.
02:52
And what we found was that, instead of getting worse and worse,
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Ceea ce am descoperit a fost ca in loc sa devina din ce in ce mai rau,
02:54
in many cases it could get better and better,
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in multe cazuri situatia poate deveni din ce in ce mai buna,
02:56
and much more quickly than people had once realized.
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mult mai repede decat oamenii realizau pe vremuri.
02:59
This is a representative patient who at the time was 73 --
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Acesta este un pacient reprezentativ care la vremea respectiva avea 73 de ani
03:02
totally needed to have a bypass, decided to do this instead.
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si desi avea nevoie absoluta de bypass a ales asta in schimb:
03:05
We used quantitative arteriography, showing the narrowing.
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(am folosit arteriografia cantitativa pentru a arata ingustarea)-
03:08
This is one of the arteries that feed the heart, one of the main arteries,
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aceasta e una din arterele care alimenteaza inima, una din arterele principale -
03:11
and you can see the narrowing here.
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si puteti vedea ingustarea aici.
03:13
A year later, it’s not as clogged; normally, it goes the other direction.
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Un an mai tarziu nu mai este la fel de infundata - in mod normal merge in directia opusa.
03:16
These minor changes in blockages
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Aceste schimbari minore in ceea ce priveste blocajele
03:18
caused a 300 percent improvement in blood flow,
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au dus la o imbunatatire de 300% a fluxului sanguin,
03:20
and using cardiac positron emission tomography, or "PET," scans,
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si folosind tomografia pozitronica
03:24
blue and black is no blood flow, orange and white is maximal.
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albastru si negru reprezinta absenta fluxul sanguin, portocaliu si alb fluxul maxim.
03:27
Huge differences can occur without drugs, without surgery.
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O diferenta enorma poate fi realizata fara medicamente sau chirurgie.
03:31
Clinically, he literally couldn’t walk across the street without getting severe chest pain;
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Din punct de vedere clinic, el pur si simplu nu putea trece strada fara dureri severe in piept;
03:35
within a month, like most people, was pain-free, and within a year,
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intr-o luna nu mai simtea dureri in piept, ca majoritatea oamenilor,
03:38
climbing more than 100 floors a day on a Stairmaster.
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iar un an mai tarziu putea sa urce 100 de etaje pe zi pe un aparat de gimnastica.
03:40
This is not unusual, and it’s part of what enables people
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Nu este un lucru neobisnuit, si asta ii face in parte
03:43
to maintain these kinds of changes,
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pe oameni sa mentina genul acesta de schimbari,
03:45
because it makes such a big difference in their quality of life.
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pentru ca le imbunatateste atat de mult calitatea vietii.
03:47
Overall, if you looked at all the arteries in all the patients,
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Per ansamblu, daca ne uitam la arterele tuturor pacientilor,
03:50
they got worse and worse, from one year to five years, in the comparison group.
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s-au degradat din ce in ce mai tare, intr-unul pana la cinci ani, in grupul de comparatie.
03:53
This is the natural history of heart disease,
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Aceasta este istoria naturala a bolilor de inima,
03:55
but it’s really not natural because we found it could get better and better,
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dar de fapt ea nu este ,,naturala'' deloc, pentru ca am descoperit ca starea de sanatate
03:59
and much more quickly than people had once thought.
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se poate imbunatati mult mai repede decat oamenii au realizat pana in acum.
04:01
We also found that the more people change, the better they got.
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Am mai descoperit ca cu cat oamenii fac mai multe schimbari, cu atat mai mult se insanatosesc.
04:04
It wasn’t a function of how old or how sick they were --
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Nu e in functie de cat de in varsta sau bolnavi erau,
04:07
it was mainly how much they changed,
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ci in functie de cat de mult si-au schimbat stilul de viata,
04:09
and the oldest patients improved as much as the young ones.
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iar pacientii mai in varsta si-au imbunatatit starea mai mult decat cei tineri.
04:11
I got this as a Christmas card a few years ago
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Am primit aceasta felicitare de Craciun acum cativa ani
04:13
from two of the patients in one of our programs.
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de la doi din pacientii nostri.
04:15
The younger brother is 86, the older one’s 95;
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Fratele mai mic are 86 de ani, iar celalalt 95.
04:18
they wanted to show me how much more flexible they were.
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Au vrut sa imi arate cat li se imbunatatise mobilitatea,
04:20
And the following year they sent me this one, which I thought was kind of funny.
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iar in anul urmator mi-au trimis-o pe aceasta, care mi s-a parut destul de amuzanta.
04:22
(Laughter)
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(Rasete)
04:24
You just never know.
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Nu se stie niciodata...
04:26
And what we found was that 99 percent of the patients
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Ceea ce am observat a fost ca in cazul a 99% din pacienti
04:28
start to reverse the progression of their heart disease.
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boala de inima a inceput sa regreseze.
04:31
Now I thought, you know, if we just did good science,
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Si m-am gandit ca daca as fi facut totul dupa o stiinta riguroasa
04:33
that would change medical practice. But, that was a little naive.
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asta ar fi schimbat practica medicala pentru totdeauna, dar am fost putin naiv.
04:35
It’s important, but not enough.
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E important, dar nu e de ajuns.
04:37
Because we doctors do what we get paid to do,
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Pentru ca noi doctorii facem ceea ce suntem platiti sa facem,
04:39
and we get trained to do what we get paid to do,
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si suntem invatati sa facem ceea ce suntem platiti sa facem,
04:41
so if we change insurance, then we change medical practice and medical education.
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deci daca schimbam asigurarile atunci vom schimba practica si educatia medicala.
04:45
Insurance will cover the bypass, it’ll cover the angioplasty;
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Asigurarea acopera bypass-ul, acopera angioplastia.
04:47
it won’t, until recently, cover diet and lifestyle.
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Dar nu acoperea, pana de curand, dieta si stilul de viata.
04:50
So, we began through our nonprofit institute's
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Asa ca am inceput, printr-o organizatie nonprofit,
04:52
training hospitals around the country,
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sa invatam spitalele de-a lungul tarii,
04:54
and we found that most people could avoid surgery,
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si am descoperit ca majoritatea oamenilor ar fi putut evita operatia,
04:57
and not only was it medically effective, it was also cost effective.
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fiind un lucru eficace nu numai din punct de vedere medical, dar si eficient ca cost.
04:59
And the insurance companies found
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Iar companiile de asigurare au realizat
05:01
that they began to save almost 30,000 dollars per patient,
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ca incepusera sa economiseasca 30.000 de dolari de pacient,
05:04
and Medicare is now in the middle of doing a demonstration project
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si astfel Medicare este acum pe cale de a realiza un proiect demo
05:07
where they’re paying for 1,800 people to go through the program
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prin care platesc pentru 1.800 de oameni inrolati in program
05:09
on the sites that we train.
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in locurile in care noi il implementam.
05:11
The fortuneteller says, "I give smokers a discount
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O ghicitoare spunea ,,Le fac reducere fumatorilor
05:13
because there’s not as much to tell." (Laughter)
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pentru ca nu prea am ce sa le spun''. Si (rasete)
05:16
I like this slide, because it’s a chance to talk about
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imi place acest slide pentru ca e o oportunitate de a discuta
05:20
what really motivates people to change, and what doesn’t.
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despre ceea ce ii motiveaza pe oameni sa se schimbe si ceea ce nu ii motiveaza.
05:22
And what doesn’t work is fear of dying,
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Si ce NU functioneaza este frica de moarte,
05:24
and that’s what’s normally used.
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si totusi asta se foloseste in mod curent.
05:26
Everybody who smokes knows it’s not good for you,
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Stiti, toti cei care fumeaza stiu ca nu e bine pentru ei,
05:28
and still 30 percent of Americans smoke --
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si totusi 30% din americani fumeaza,
05:30
80 percent in some parts of the world. Why do people do it?
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iar in alte parti din lume chiar 80%. De ce fumeaza totusi?
05:33
Well, because it helps them get through the day.
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Pai, pentru ca ii ajuta de-a lungul zilei.
05:35
And I’ll talk more about this, but the real epidemic
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Si voi vorbi mai mult despre asta, dar adevarata epidemie
05:38
isn’t just heart disease or obesity or smoking -- it’s loneliness and depression.
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nu consta doar in bolile de inima sau obezitate sau fumat, ci in singuratate si depresie.
05:41
As one woman said, "I’ve got 20 friends in this package of cigarettes,
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Si cum spunea o doamna, ,,Am 20 de prieteni in acest pachet de tigari,
05:45
and they’re always there for me and nobody else is.
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si sunt mereu alaturi de mine atunci cand nimeni nu mai e.
05:47
You’re going to take away my 20 friends? What are you going to give me?"
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Daca imi luati cei 20 de prieteni, ce imi dati in schimb?''
05:49
Or they eat when they get depressed,
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Fie mananca cand sunt deprimati,
05:51
or they use alcohol to numb the pain,
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fie se folosesc de alcool ca sa amorteasca durerea,
05:53
or they work too hard, or watch too much TV.
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fie lucreaza prea mult sau se uita prea mult la televizor.
05:55
There are lots of ways we have of avoiding and numbing and bypassing pain,
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Toate acestea sunt metode la indemana pentru a evita sau atenua durerea,
05:59
but the point of all of this is to deal with the cause of the problem.
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dar ideea este sa infrunti cauza problemei,
06:02
And the pain is not the problem: it’s the symptom.
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iar durerea nu este problema, ci doar simptomul.
06:04
And telling people they’re going to die is too scary to think about,
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Iar cand le spui oamenilor ca vor muri este prea infricosator ca sa se gandeasca -
06:08
or, they’re going to get emphysema or heart attack is too scary,
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sau ca vor face emfizem sau vor avea un atac de inima -
06:10
and so they don’t want to think about it, so they don’t.
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asa ca nu vor sa se gandeasca la asta si nici nu o fac.
06:13
The most effective anti-smoking ad was this one.
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Cel mai eficient slogan anti-fumat a fost acesta:
06:15
You’ll notice the limp cigarette hanging out of his mouth,
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Observati tigara care ii atarna din gura,
06:18
and "impotence" -- the headline is, "Impotent" -- it’s not emphysema.
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iar ,,impotenta'' - titlul este ,,impotenta'' si nu ,,emfizemul''.
06:21
What was the biggest selling drug of all time
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Care a fost cel mai bine vandut medicament al tuturor timpurilor,
06:23
when it was introduced a few years ago?
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introdus acum cativa ani?
06:25
Viagra, right? Why? Because a lot of guys need it.
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Viagra, nu? De ce? Pentru ca multi barbati au nevoie de el.
06:28
It’s not like you say, "Hey Joe, I’m having erectile dysfunction, how about you?"
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Nu e ca si cum poti sa spui: ,,Hei Joe, am o disfunctie erectila. - Tu?''
06:31
And yet, look at the number of prescriptions that are being sold.
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Si totusi uitati-va la numarul de vanzari.
06:34
It’s not so much psychological, it’s vascular,
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Nu e atat o problema psihologica, cat vasculara,
06:37
and nicotine makes your arteries constrict.
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iar nicotina face arterele sa se contracte.
06:39
So does cocaine, so does a high fat diet, so does emotional stress.
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La fel si cocaina, la fel si alimentatia bogata in grasimi, la fel stress-ul emotional.
06:43
So the very behaviors that we think of as being so sexy in our culture
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Deci tocmai actiunile care ni se par atat de ,,sexy'' prin prisma culturii noastre
06:47
are the very ones that leave so many people feeling tired,
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sunt cele care ii fac pe majoritatea sa fie obositi,
06:49
lethargic, depressed and impotent, and that’s not much fun.
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letargici, deprimati si impotenti, iar asta nu e prea amuzant.
06:52
But when you change those behaviors, your brain gets more blood,
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Dar cand modifici acest tip de comportament creierul incepe sa primeasca mai mult sange,
06:54
you think more clearly, you have more energy,
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incepi sa gandesti mai clar, ai mai multa energie,
06:56
your heart gets more blood in ways I’ve shown you.
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iar inima primeste mai mult sange asa cum v-am aratat.
06:58
Your sexual function improves.
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Functia sexuala se imbunatateste.
07:00
And these things occur within hours. This is a study: a high fat meal,
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Iar toate aceste apar in cateva ore. Acesta este un studiu - o masa bogata in grasimi -
07:04
and within one or two hours blood-flow is measurably less --
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intr-o ora sau doua fluxul sanguin scade,
07:06
and you’ve all experienced this at Thanksgiving.
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iar cu totii ati experimentat asta de Ziua Recunostintei.
07:08
When you eat a big fatty meal, how do you feel?
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Cand luati o masa mare si bogata in grasimi, cum va simtiti?
07:10
You feel kind of sleepy afterwards.
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Vi se face somn dupa aceea.
07:12
On a low-fat meal, the blood flow doesn’t go down -- it even goes up.
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In cazul meselor sarace in grasimi fluxul sanguin nu scade, dimpotriva.
07:15
Many of you have kids, and you know that’s a big change in your lifestyle,
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Multi dintre voi aveti copii si stiti ca asta implica o schimbare majora a stilului de viata,
07:19
and so people are not afraid to make big changes in lifestyle if they’re worth it.
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deci oamenii nu se tem sa faca schimbari daca stiu ca merita.
07:23
And the paradox is that when you make big changes, you get big benefits,
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Iar paradoxul este ca atunci cand faci schimbari majore, beneficiile sunt majore,
07:26
and you feel so much better so quickly.
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si te simti mult mai bine foarte repede.
07:29
For many people, those are choices worth making --
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Pentru multi oameni, aceste alegeri merita,
07:31
not to live longer, but to live better.
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nu pentu a trai mai mult, ci pentru a trai mai bine.
07:34
I want to talk a little bit about the obesity epidemic,
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Vreau sa va vorbesc putin despre epidemia obezitatii,
07:36
because it really is a problem.
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pentru ca este o adevarata problema.
07:38
Two-thirds of adults are overweight or obese,
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Doua treimi din adulti sunt supraponderali sau obezi,
07:41
and diabetes in kids and 30-year-olds
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iar diabetul la copii si la cei de pana in 30 de ani
07:43
has increased 70 percent in the last 10 years. It’s no joke: it’s real.
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a crescut cu 70% in ultimii 10 ani. Nu e o gluma, e adevarat.
07:47
And just to show you this, this is from the CDC.
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Si acestea sunt date furnizate de agentia nationala de sanatate.
07:50
These are not election returns; these are the percentage of people who are overweight.
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Acestea nu sunt rezultatele alegerilor, ci reprezinta procentul persoanelor supraponderale.
07:53
And if you see from '85 to '86 to '87, '88, '89, '90, '91 --
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Si daca va uitati - din '85 in '86, in '87, '88, '89, '90, '91
08:00
you get a new category, 15 to 20 percent; '92, '93, '94, '95, '96, '97 --
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avem o noua categorie, 15 - 20%; '92, '93, '94, '95, '96, '97 -
08:07
you get a new category; '98, '99, 2000, and 2001.
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o noua categorie; '98, '99, 2000 si 2001.
08:12
Mississippi, more than 25 percent of people are overweight.
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In Mississippi peste 25% din populatie este supraponderala.
08:16
Why is this? Well, this is one way to lose weight that works very well ...
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De ce se intampla asta? Pai... asta este o metoda de a slabi foarte buna,
08:19
but it doesn’t last, which is the problem.
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dar din pacate nu dureaza, si asta este problema.
08:21
(Laughter)
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(Rasete)
08:23
Now, there’s no mystery in how you lose weight;
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Nu e nici un mister cum poti slabi -
08:25
you either burn more calories by exercise or you eat fewer calories.
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fie arzi mai multe calorii prin exercitii, fie mananci mai putine calorii.
08:29
Now, one way to eat fewer calories is to eat less food,
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Una dintre alternativele de a manca mai putine calorii este sa mananci mai putina mancare,
08:32
which is why you can lose weight on any diet if you eat less food,
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si de aceea poti slabi prin orice dieta daca mananci mai putin,
08:34
or if you restrict entire categories of foods.
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sau daca renunti la categorii intregi de alimente.
08:36
But the problem is, you get hungry, so it’s hard to keep it off.
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Dar problema este ca ti se face foame, si astfel este dificil sa mentii dieta respectiva.
08:40
The other way is to change the type of food.
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Cealalta alternativa este schimbarea tipului de alimentatie.
08:42
And fat has nine calories per gram,
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Grasimea are 9 calorii per gram,
08:44
whereas protein and carbs only have four.
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in timp ce proteinele si carbohidratii doar 4.
08:46
So, when you eat less fat, you eat fewer calories without having to eat less food.
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Deci, daca mananci mai putina grasime reduci numarul de calorii fara a trebui sa mananci mai putin.
08:50
So you can eat the same amount of food, but you’ll be getting fewer calories
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Poti asadar manca aceeasi cantitate de mancare, dar mai putine calorii
08:53
because the food is less dense in calories.
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datorita alimentelor mai sarace in calorii.
08:55
And it’s the volume of food that affects satiety, rather than the type of food.
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Iar satietatea e influentata de volumul de mancare mai degraba dacat de felul ei.
08:59
You know, I don’t like talking about the Atkins diet, but I get asked about it every day,
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Nu-mi place sa vorbesc de dieta Atkins, dar sunt intrebat despre ea oricum,
09:01
and so I just thought I’d spend a few minutes on that.
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asa ca m-am gandit sa vorbesc cateva minute despre asta.
09:03
The myth that you hear about is,
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Mitul pe care il tot auzim este ca
09:05
Americans have been told to eat less fat,
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americanilor li se spune sa manance mai putina grasime,
09:07
the percent of calories from fat is down,
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procentul caloriilor din grasimi scade,
09:09
Americans are fatter than ever, therefore fat doesn’t make you fat.
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iar cum americanii sunt mai grasi decat oricand rezulta ca nu grasimea te ingrasa.
09:12
It’s a half-truth. Actually, Americans are eating more fat than ever,
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E numai pe jumatate adevarat. De fapt americanii mananca mai multe grasimi decat oricand,
09:16
and even more carbs. And so the percentage is lower,
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si chiar mai multi carbohidrati. Si astfel procentajul este mai redus,
09:18
the actual amount is higher, and so the goal is to reduce both.
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cantitatea reala este mai mare, si astfel scopul este sa le reducem pe amandoua.
09:21
Dr. Atkins and I debated each other many times before he died,
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Dr. Atkins si cu mine am dezbatut de multe ori inainte sa moara,
09:25
and we agreed that Americans eat too many simple carbs,
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si am fost de acord ca americanii mananca prea multi carbohidrati simpli,
09:27
the "bad carbs," and these are things like --
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,,carbohidrati rai'', cum ar fi
09:29
(Laughter)
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(Rasete)
09:31
-- sugar, white flour, white rice, alcohol. And you get a double whammy:
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zaharul, faina alba, orezul alb, alcoolul, iar impactul negativ este dublu:
09:34
you get all these calories that don’t fill you up because you’ve removed the fiber,
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ingerezi toate aceste calorii care nu te satura, pentru ca ai inlaturat fibrele,
09:37
and they get absorbed quickly so your blood sugar zooms up.
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ele sunt absorbite rapid in sange, iar nivelul zaharului creste instantaneu.
09:40
Your pancreas makes insulin to bring it back down, which is good.
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Pancreasul secreta insulina pentru a-i cobori nivelul, ceea ce este bine.
09:43
But insulin accelerates the conversion of calories into fat.
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Dar insulina accelereaza transformarea caloriilor in grasime.
09:46
So, the goal is not to go to pork rinds and bacon and sausages --
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Si astfel, ideea este nu sa trecem la carne de porc, sunca si carnati -
09:48
these are not health foods --
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acestea nu sunt alimente sanatoase -
09:50
but to go from "bad carbs" to what are called "good carbs."
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ci sa trecem de la ,,carbohidrati rai'' la ,,carbohidrati buni''.
09:52
And these are things like whole foods, or unrefined carbs:
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Acestia sunt alimentele integrale sau carbohidratii nerafinati:
09:55
fruits, vegetables, whole wheat flour, brown rice, in their natural forms, are rich in fiber.
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fructe, legume, faina integrala, orez negru, care in forma lor naturala sunt bogate in fibre.
10:00
And the fiber fills you up before you get too many calories,
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Iar fibrele provoaca satietate inainte de a ingera prea multe calorii
10:03
and it slows the absorption so you don’t get that rapid rise in blood sugar.
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si incetinesc absorbtia, astfel incat nu exista o crestere rapida a zaharului in sange.
10:07
So, and you get all the disease-protective substances.
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Astfel primim toate substantele care ne apara de boli.
10:10
It’s not just what you exclude from your diet,
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Nu doar ceea ce eliminam din dieta,
10:12
but also what you include that’s protective.
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ci si ceea ce includem are un efect protector.
10:14
Just as all carbs are not bad for you, all fats are not bad for you. There are good fats.
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La fel cum nu toti carbohidratii au efect negativ, nici toate grasimile nu sunt rele. Exista si grasimi bune.
10:17
And these are predominantly what are called the Omega-3 fatty acids.
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Iar acestea sunt cu precadere cele numite acizi Omega-3.
10:20
You find these, for example, in fish oil.
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Ele pot fi gasite, de exemplu, in uleiul de peste.
10:22
And the bad fats are things like trans-fatty acids and processed food
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Iar grasimile rele sunt cele ca acizii grasi trans si alimentele procesate
10:25
and saturated fats, which we find in meat.
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si grasimile saturate, pe care le gasim in carne.
10:27
If you don’t remember anything else from this talk,
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Daca nu retineti altceva din aceasta discutie,
10:29
three grams a day of fish oil can reduce your risk of a heart attack
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3 grame pe zi de ulei de peste pot reduce riscul de atac de inima
10:32
and sudden death by 50 to 80 percent.
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si moartea subita cu 50 pana la 80%.
10:34
Three grams a day. They come in one-gram capsules;
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Trei grame pe zi. Se gasesc in capsule de 1 gram -
10:36
more than that just gives you extra fat you don’t need.
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tot ce e mai mult e grasime in plus de care nu aveti nevoie.
10:38
It also helps reduce the risk of the most common cancers
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Ajuta de asemenea la scaderea riscului de
10:41
like breast, prostate and colon cancer.
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cancer la san, prostata, sau cancer de colon.
10:43
Now, the problem with the Atkins diet,
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Problema cu dieta Atkins -
10:45
everybody knows people who have lost weight on it,
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toata lumea stie ca poti pierde kilograme astfel -
10:47
but you can lose weight on amphetamines, you know, and fen-phen.
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dar acelasi efect il au si amfetaminele si alte medicamente de slabit controversate.
10:49
I mean, there are lots of ways of losing weight that aren’t good for you.
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Vreau sa spun ca sunt multe feluri in care poti slabi si care nu sunt neaparat sanatoase.
10:52
You want to lose weight in a way that enhances your health
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Vrem sa slabim intr-un mod prin care sanatatea noastra sa aiba de castigat
10:54
rather than the one that harms it.
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si nu sa fie afectata.
10:56
And the problem is that it’s based on this half-truth,
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Si problema e ca datorita acestui adevar partial,
10:58
which is that Americans eat too many simple carbs,
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si anume ca americanii mananca prea multi carbohidrati simpli,
11:01
so if you eat fewer simple carbs you’re going to lose weight.
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avem impresia ca mancand mai putini astfel de carbohidrati automat vom pierde in greutate.
11:03
You’ll lose even more weight if you go to whole foods and less fat,
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Se pierd si mai multe kilograme consumand mancare integrala si mai putina grasime,
11:06
and you’ll enhance your health rather than harming it.
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si in acest fel sanatatea are de beneficiat.
11:08
He says, "I’ve got some good news.
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El zice: ,,Am vesti bune.
11:10
While your cholesterol level has remained the same,
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In timp ce nivelul dumneavoastra de colesterol a ramas acelasi.
11:12
the research findings have changed."
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rezultatele cercetarilor s-au schimbat.''
11:14
(Laughter)
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(Rasete)
11:15
Now, what happens to your heart when you go on an Atkins diet?
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Acum, ce se intampla cu inima voastra cand treceti pe dieta Atkins?
11:18
The red is good at the beginning, and a year later --
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Partea rosie este buna; un an mai tarziu -
11:20
this is from a study done in a peer-reviewed journal called Angiology --
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si asta e dintr-un studiu revizuit de colegii mei intr-un jurnal numit Angiologia -
11:24
there’s more red after a year on a diet like I would recommend,
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dupa un an e mai mult rosu in dieta pe care eu o recomand,
11:27
there’s less red, less blood flow after a year on an Atkins-type diet.
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si mai putin rosu, flux sanguin mai scazut, in tipul de dieta Atkins.
11:30
So, yes, you can lose weight, but your heart isn’t happy.
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Asadar da, poti scadea in greutate, dar inima ta nu este tocmai fericita.
11:34
Now, one of the studies funded by the Atkins Center
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Unul dintre studiile finantate de Centrul Atkins
11:36
found that 70 percent of the people were constipated, 65 percent had bad breath,
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arata ca 70% din pacienti erau constipati, 65% aveau respiratie urat mirositoare,
11:40
54 percent had headaches – this is not a healthy way to eat.
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54% dureri de cap - acesta nu este un mod sanatos de a manca.
11:44
And so, you might start to lose weight and start to attract people towards you,
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In concluzie, ai putea sa slabesti si sa incepi sa devii atragator,
11:47
but when they get too close it’s going to be a problem.
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dar cand oamenii se apropie de tine vei avea o problema.
11:49
(Laughter)
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(Rasete)
11:51
And more seriously, there are case reports now of 16-year-old girls
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Si intr-o nota mai serioasa, au fost cazuri de fete de 16 ani
11:54
who died after a few weeks on the Atkins diet --
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care au murit dupa cateva saptamani de dieta Atkins,
11:56
of bone disease, kidney disease, and so on.
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de boli osoase, de rinichi, etc.
11:58
And that’s how your body excretes waste, is through your breath,
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Acesta este felul in care corpul excreta deseurile - prin respiratie,
12:00
your bowels and your perspiration.
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intestine si transpiratie.
12:02
So when you go on these kinds of diet, they begin to smell bad.
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Deci cand treci pe o astfel de dieta incepi sa mirosi urat.
12:05
So, an optimal diet is low in fat, low in the bad carbs,
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De aceea, o dieta optima este saraca in grasimi si carbohidrati rai,
12:09
high in the good carbs and enough of the good fats.
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bogata in carbohidrati buni si are destule grasimi bune.
12:11
And then, again, it’s a spectrum:
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Din nou, e vorba de un spectru:
12:13
when you move in this direction, you’re going to lose weight,
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cand pornesti in directia asta, vei pierde in greutate,
12:15
you’re going to feel better and you’re going to gain health.
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te vei simti mai bine si vei deveni mai sanatos.
12:18
Now, there are ecological reasons for eating lower on the food chain too,
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Putem folosi si argumente ecologice pentru a ne alimenta cu elemente care se gasesc mai jos in lantul trofic:
12:21
whether it’s the deforestation of the Amazon, or making more protein available,
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de la distrugerea padurii amazoniene sau cresterea cantitatii de proteine disponibila,
12:25
to the four billion people who live on a dollar a day --
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pana la cei 4 miliarde de oameni care traiesc cu 1 dolar pe zi
12:28
not to mention whatever ethical concerns people have.
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ca sa nu mai vorbim de toate celelalte probleme etice ale omenirii.
12:30
So, there are lots of reasons for eating this way that go beyond just your health.
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Asadar, exista o varietate de motive pentru o astfel de alimentatie, care merg dincolo de propria sanatate.
12:34
Now, we’re about to publish the first study
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Suntem pe cale de a publica primul studiu
12:36
looking at the effects of this program on prostate cancer,
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care analizeaza efectele acestui program asupra cancerului la prostata;
12:40
and, in collaboration with Sloane-Kettering and with UCSF.
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impreuna cu Sloane-Kettering (institutie de tratare a cancerului) si Universitatea din Califonia
12:43
We took 90 men who had biopsy-proven prostate cancer
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am facut studiul pe 90 de barbati care au fost identificati cu cancer la prostata
12:47
and who had elected, for reasons unrelated to the study, not to have surgery.
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si care au ales din motive personale sa nu faca operatie.
12:50
We could randomly divide them into two groups,
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Astfel i-am putut imparti aleatoriu in doua grupuri,
12:52
and then we could have one group
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si am putut folosi unul din ele
12:54
that is a non-intervention control group to compare to,
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ca si grup de control,
12:56
which we can’t do with, say, breast cancer, because everyone gets treated.
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lucru pe care nu l-am fi putut face in cazul cancerului de san de exemplu, in care toata lumea se trateaza.
12:59
What we found was that, after a year,
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Ce am descoperit a fost ca dupa un an
13:01
none of the experimental group patients
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nici unul dintre pacientii din grupul experimental,
13:03
who made these lifestyle changes needed treatment,
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care facusera aceste schimbari in stilul de viata, nu avea nevoie de tratament,
13:05
whereas six of the control-group patients needed surgery or radiation.
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in timp ce 6 din grupul de control aveau nevoie de chirurgie sau radiatii.
13:08
When we looked at their PSA levels -- which is a marker for prostate cancer --
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Cand am verificat antigenul prostatic specific, un indicator al cancerului de prostata,
13:12
they got worse in the control group,
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acesta crescuse in cazul grupului de control
13:14
but they actually got better in the experimental group,
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si se imbunatatise in cazul grupului experimental,
13:16
and these differences were highly significant.
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cu o diferenta semnificativa.
13:18
And then I wondered: was there any relationship
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Mi-am pus intrebarea daca era o legatura
13:20
between how much people changed their diet and lifestyle --
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intre masura in care pacientii si-au schimbat stilul de viata,
13:22
whichever group they were in -- and the changes in PSA?
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in orice grup ar fi fost, si modificarile de antigen.
13:24
And sure enough, we found a dose-response relationship,
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Si cu siguranta am gasit o relatie doza - raspuns,
13:27
just like we found in the arterial blockages in our cardiac studies.
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la fel cum am facut-o si in cazul blocajelor arteriale din studiile noastre cardiologice.
13:30
And in order for the PSA to go down, they had to make pretty big changes.
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Si pentru scadearea nivelului de antigen a fost nevoie de schimbari destul de mari.
13:33
I then wondered, well, maybe they’re just changing their PSA,
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Si m-am gandit atunci ca poate doar nivelul antigenului este afectat,
13:36
but it’s not really affecting the tumor growth.
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nu si cresterea tumorii.
13:38
So we took some of their blood serum and sent it down to UCLA;
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Asa ca le-am prelevat ser sanguin, l-am trimis la UCLA (Univ Califonia din Los Angeles)
13:41
they added it to a standard line of prostate tumor cells growing in tissue culture,
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ei l-au adaugat unei linii standard de celule canceroase in cultura tisulara
13:45
and it inhibited the growth seven times more
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cresterea acestora fiind inhibata de 7 ori mai mult
13:47
in the experimental group than in the control group -- 70 versus 9 percent.
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in grupul experimental fata de grupul de control: 70% fata de 9%.
13:52
And finally, I said, I wonder if there’s any relationship between
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Si in cele din urma m-am intrebat daca exista o relatie intre
13:54
how much people change and how it inhibited their tumor growth,
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cat de mult pacientii s-au schimbat si masura in care cresterea tumorii a fost inhibata,
13:57
whichever group they happened to be in.
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in cazul ambelor grupuri.
13:58
And this really got me excited because again,
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Si asta m-a entuzismat din nou pentru ca
14:00
we found the same pattern: the more people change,
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am descoperit acelasi model: cu cat oamenii fac schimbari mai mari,
14:03
the more it affected the growth of their tumors.
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cu atat cresterea tumorii este afectata.
14:06
And finally, we did MRI and MR spectroscopy scans on some of these patients,
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Iar in cele din urma am efectuat scoposcopii pe unii din acesti pacienti,
14:09
and the tumor activity is shown in red in this patient,
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activitatea tumorii fiind evindetiata in rosu la acest pacient -
14:11
and you can see clearly it’s better a year later, along with the PSA going down.
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se pote vedea clar o imbunatatire in decurs de un an, odata cu scaderea antigenului.
14:15
So, if it’s true for prostate cancer, it’ll almost certainly be true for breast cancer as well.
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Asadar, daca este valabil pentru cancerul de prostata cu siguranta este valabil si pentru cancerul de san de asemeni.
14:19
And whether or not you have conventional treatment,
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Si fie ca este urmat sau nu tratamentul conventional
14:21
in addition, if you make these changes, it may help reduce the risk of recurrence.
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daca sunt realizate si aceste schimbari poate scadea riscul de revenire.
14:25
The last thing I want to talk about, apropos of the issue of the pursuit of happiness,
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Ultimul lucru despre care vreau sa vorbesc, apropos de partea cu urmarirea fericirii,
14:29
is that study after study have shown
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este ca studii peste studii au aratat
14:31
that people who are lonely and depressed --
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ca persoanele singure si deprimate -
14:33
and depression is the other real epidemic in our culture --
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depresia fiind cealalta epidemie reala din cultura noatra -
14:36
are many times more likely to get sick and die prematurely,
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sunt mult mai susceptibile de a se imbolnavi si de a muri prematur
14:39
in part because, as we talked about, they’re more likely to smoke
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in parte pentru ca, asa cum am discutat, sunt mai predispusi fumatului,
14:42
and overeat and drink too much and work too hard and so on.
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alimentatiei excesive, muncii excesive, etc.
14:45
But also, through mechanisms that we don’t fully understand,
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Dar in acelasi timp, datorita unor mecanisme pe care nu le intelegem pe deplin,
14:48
people who are lonely and depressed are many times --
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persoanle singure sunt de un numar de ori -
14:50
three to five to ten times, in some studies --
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de 3 sau 5 pana la 10 ori conform unor studii -
14:52
more likely to get sick and die prematurely.
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mai susceptibile de a se imbolnavi si a muri prematur.
14:54
And depression is treatable. We need to do something about that.
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Si depresia se trateaza. Trebuie sa facem in privinta asta.
14:57
Now, on the other hand, anything that promotes intimacy is healing.
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Pe de alta parte, orice are de a face cu intimitatea are proprietati de vindecare.
15:00
It can be sexual intimacy –
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Poate fi vorba de intimitate sexuala -
15:02
I happen to think that healing energy and erotic energy
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eu personal cred ca energia vindecatoare si energia erotica
15:04
are just different forms of the same thing.
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sunt doar forme diferite ale aceluiasi lucru.
15:06
Friendship, altruism, compassion, service – all the perennial truths that we talked about
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Prietenia, altruismul, compasiunea, slujba - toate adevarurile eterne despre care vorbeam,
15:11
that are part of all religion and all cultures --
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care se regasesc in toate religiile si culturile
15:13
once you stop trying to see the differences,
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odata ce incetezi sa cauti diferentele,
15:16
these are the things in our own self-interest,
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acestea sunt lucruri care sunt in interesul nostru,
15:18
because they free us from our suffering and from disease.
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pentru ca ne elibereaza de suferinta si de boala.
15:22
And it’s in a sense the most selfish thing that we can do.
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Si intr-un fel asta e cel mai egoist lucru pe care il putem face.
15:26
Just take a look at one study. This was done by David Spiegel at Stanford.
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Uitati-va la un singur sutdiu, facut de David Spiegel la Stanford.
15:29
He took women with metastatic breast cancer,
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El al luat un numar de femei avand cancer la san in metastaza,
15:31
randomly divided them into two groups.
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si le-a impartit in doua grupuri.
15:33
One group of people just met for an hour-and-a-half once a week in a support group.
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Unul dintre grupuri se intalnea o ora si jumatate pe saptamana intr-un grup de suport.
15:36
It was a nurturing, loving environment,
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Era un mediu iubitor si plin de grija,
15:38
where they were encouraged to let down their emotional defenses
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in care erau incurajate sa renunte la barierele emotionale
15:40
and talk about how awful it is to have breast cancer
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si sa discute despre cat de groaznic este sa ai cancer,
15:42
with people who understood, because they were going through it too.
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cu oameni care le intelegeau pentru ca treceau prin acelasi lucru.
15:44
They just met once a week for a year.
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S-au intalnit o data pe saptamana timp de un an.
15:46
Five years later, those women lived twice as long, and you can see that the people --
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Cinci ani mai tarziu, aceste femei traisera de doua ori mai mult -
15:50
and that was the only difference between the groups.
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si asta a fost singura diferenta intre cele doua grupuri.
15:52
It was a randomized control study published in The Lancet.
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A fost un studiu pe un grup de control aleatoriu publicat in The Lancet.
15:54
Other studies have shown this as well.
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Alte studii au aratat acelasi lucru.
15:57
So, these simple things that create intimacy are really healing,
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Asadar, aceste lucruri simple care creeaza intimitate au putere de vindecare,
15:59
and even the word healing, it comes from the root "to make whole."
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si chiar si cuvantul ,,vindecare'' in engleza vine de la ,,a intregi''.
16:02
The word yoga comes from the Sanskrit,
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,,Yoga'' vine din sanscrita
16:04
meaning "union, to yoke, to bring together."
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si inseamna ,,uniune, a impreuna''.
16:07
And the last slide I want to show you is from -- I was -- again,
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Si ultimul slide pe care vreau sa vi-l arat este din nou
16:10
this swami that I studied with for so many years, and I
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legat de maestrul yoga cu care am studiat atatia ani si
16:12
did a combined oncology and cardiology Grand Rounds
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despre rundele de oncologie si cardiologie
16:15
at the University of Virginia medical school a couple of years ago.
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pe care le-am facut acum cativa ani la Universitatea Medicala din Virginia.
16:17
And at the end of it, somebody said,
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La final, cineva a spus
16:19
"Hey, Swami, what’s the difference between wellness and illness?"
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,,Hei, maestre - care e diferenta intre buna starea fizica si boala?''
16:23
And so he went up on the board and he wrote the word "illness,"
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Iar el s-a dus la tabla si a scris ,,stare de rau'' - "illness"
16:25
and circled the first letter, and then wrote the word "wellness,"
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si a incercuit prima litera (i=eu), si ,,stare de bine'' - "welness"
16:28
and circled the first two letters ...
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si a incercuit primele doua litere (we=noi).
16:30
To me, it’s just shorthand for what we’re talking about:
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Pentru mine asta e esenta a ceea ce am discutat:
16:32
that anything that creates a sense of connection
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orice creeaza o legatura
16:34
and community and love is really healing.
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si o comuniune si un sentiment de iubire duce la vindecare.
16:37
And then we can enjoy our lives more fully without getting sick in the process.
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Si in felul acesta ne putem bucura mai intens de vietile noastre fara a ne imbolnavi.
16:42
Thank you. (Applause)
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Va multumesc.
ABOUT THE SPEAKER
Dean Ornish - Physician, authorDean Ornish is a clinical professor at UCSF and founder of the Preventive Medicine Research Institute. He's a leading expert on fighting illness -- particularly heart disease with dietary and lifestyle changes.
Why you should listen
Dr. Dean Ornish wants you to live longer, and have more fun while you're at it. He's one of the leading voices in the medical community promoting a balanced, holistic approach to health, and proving that it works. The author of Eat More, Weigh Less and several other best-selling books, Ornish is best known for his lifestyle-based approach to fighting heart disease.
His research at the Preventive Medicine Research Institute (the nonprofit he founded) clinically demonstrated that cardiovascular illnesses -- and, most recently prostate cancer -- can be treated and even reversed through diet and exercise. These findings (once thought to be physiologically implausible) have been widely chronicled in the US media, including Newsweek, for which Ornish writes a column. The fifty-something physician, who's received many honors and awards, was chosen by LIFE Magazine as one of the most influential members of his generation. Among his many pursuits, Ornish is now working with food corporations to help stop America's obesity pandemic from spreading around the globe.
Dean Ornish | Speaker | TED.com