TED2004
Dean Ornish: Healing through diet
Dean Ornish 談療癒
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Dean Ornish 講述身體如何以簡單自然, 低成本土法進行自我療治。
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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這一節談是大自然的奇功，
00:14
and the bigger conference is on the pursuit of happiness.
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而大會主題則是對快樂的追尋。
00:17
I want to try to combine them all,
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我試著統而合之，
00:18
because to me, healing is really the ultimate natural wonder.
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於我而言, 自我療癒(機能)確是大自然的極至玄奧。
00:21
Your body has a remarkable capacity to begin healing itself,
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你的身體有卓越的能力展開自療，
00:25
and much more quickly than people had once realized,
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而且比過往人們所理解的要快得多，
00:28
if you simply stop doing what’s causing the problem.
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你只要別再幹那些讓出亂子事的就是。
00:31
And so, really, so much of what we do in medicine and life in general
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所以，實際上，我們許多用藥和生活上所做的
00:35
is focused on mopping up the floor without also turning off the faucet.
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都是水龍頭沒關好卻一味拖地, .
00:39
I love doing this work, because it really gives many people
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我愛幹這事兒，因為它確實給予許多人
00:43
new hope and new choices that they didn’t have before,
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他們前所未有的新希望和選擇.
00:45
and it allows us to talk about things that -- not just diet,
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又讓我們可談到 -- 飲食以外
00:50
but that happiness is not --
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"但快樂非單是...
00:52
we're talking about the pursuit of happiness,
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我們(著實)談的是 尋求快樂"♫
00:54
but when you really look at all the spiritual traditions,
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但當你認真審視所有這些心思
00:56
what Aldous Huxley called the "perennial wisdom,"
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Aldous Huxley 所稱「亙常智慧」
00:59
when you get past the named and forms and rituals that really divide people,
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你一旦超越那些將人劃分的稱號、規格和儀式的時候
01:03
it’s really about -- our nature is to be happy;
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底裡關係到我們求快樂的本性；
01:05
our nature is to be peaceful, our nature is to be healthy.
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想我們天生想望能得和平, 得健康.
01:08
And so it’s not something -- happiness is not something you get,
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所以它不是一種－快樂不是一件可攫獲的東西
01:11
health is generally not something that you get.
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宏觀地來說 健康亦並非可(刻意)求取的東西。
01:13
But rather all of these different practices --
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反之，這種種不同的做法，
01:16
you know, the ancient swamis and rabbis and priests and monks and nuns
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要明白那些古老印度猶太大師, 教士僧尼
01:19
didn’t develop these techniques to just manage stress
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所研發的這些技巧, 並非僅僅為著紓壓，
01:22
or lower your blood pressure, unclog your arteries,
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降血壓、通血管，
01:24
even though it can do all those things.
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即便對這些都有功效。
01:26
They’re powerful tools for transformation,
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它們(應該說)是大號的改造模具、
01:28
for quieting down our mind and bodies
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可將我們的身心先安定下來
01:31
to allow us to experience what it feels like to be happy,
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容許我們體驗甚麼是快樂
01:34
to be peaceful, to be joyful
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平安、喜悅
01:36
and to realize that it’s not something that you pursue and get,
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並瞭解：那並非你可求取；
01:39
but rather it’s something that you have already until you disturb it.
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而是原來固有, 直至後來讓你自己擾亂了的一種東西。
01:43
I studied yoga for many years with a teacher named Swami Satchidananda
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我跟隨一位叫Satchidananda的老師研習瑜伽多年
01:47
and people would say, "What are you, a Hindu?" He’d say, "No, I’m an undo."
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有人會問(他)：「你是印度教徒麼？」他會答：「不，我是個[剃]度教徒」。
01:50
And it’s really about identifying what’s causing us
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它的用意其實是要指明出是什麼讓我們
01:53
to disturb our innate health and happiness,
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擾亂自身內在健康和快樂，
01:56
and then to allow that natural healing to occur.
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從而讓身體展開自療。
01:59
To me, that’s the real natural wonder.
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於我這就才是真正的自然奇功。
02:01
So, within that larger context,
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據此, 我們方可於較廣的義理內
02:03
we can talk about diet, stress management --
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談飲食調節, 談壓力處理,
02:06
which are really these spiritual practices --
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(說明白了)就是這些精神作業,
02:08
moderate exercise, smoking cessation, support groups and community --
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像適量運動、戒煙、互助群組－
02:12
which I’ll talk more about -- and some vitamins and supplements.
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這些我都會再多說點－還有維他命和補品。
02:14
And it’s not a diet.
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可這並非節食.
02:16
You know, when most people think about the diet I recommend,
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大多數人提起我建議的飲食時
02:18
they think it’s a really strict diet.
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都看成是個硬餐單.
02:20
For reversing disease, that’s what it takes,
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若是為了扭轉病情，那當然事在必行,
02:22
but if you’re just trying to be healthy, you have a spectrum of choices.
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但若你只是想健健康康，那你的選擇可多了。
02:24
And to the degree that you can move in a healthy direction,
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及至讓你踏上健康之路，
02:27
you’re going to live longer, you’re going to feel better,
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你將可活得更久，感受更好，
02:29
you’re going to lose weight, and so on.
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你將可減磅輕身..等等。
02:31
And in our studies, what we’ve been able to do
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研究所得, 是我們一直做到的
02:33
is to use very expensive, high-tech, state-of-the-art measures
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只是用了極昂貴、先進高科技的的方法，
02:36
to prove how powerful these very simple and low-tech and low-cost --
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去證明原來這些簡單、低科技和便宜
02:40
and in many ways, ancient -- interventions, can be.
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調適方法, 其中不少是老掉牙的, 竟有如此强大功效!
02:43
We first began by looking at heart disease,
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我們先來看一下心臟病：
02:45
and when I began doing this work 26 or 27 years ago,
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26、27年前，我剛開始做這工作時，
02:48
it was thought that once you have heart disease it can only get worse.
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一般認為你一旦得了心臟病，就好不了。
02:52
And what we found was that, instead of getting worse and worse,
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而我們發現的卻是，非但沒惡化
02:54
in many cases it could get better and better,
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許多案例中, 病情反能好轉，
02:56
and much more quickly than people had once realized.
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而且進度比前人所知快得多。
02:59
This is a representative patient who at the time was 73 --
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這是一位當時73歲的病人，
03:02
totally needed to have a bypass, decided to do this instead.
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分流非做不可了，卻又決定做了這個
03:05
We used quantitative arteriography, showing the narrowing.
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我們用量化造影術顯示其動脈窄化,
03:08
This is one of the arteries that feed the heart, one of the main arteries,
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這是負責引血至心臟的其中一條主動脈，
03:11
and you can see the narrowing here.
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你們可以看到這部位在窄化。
03:13
A year later, it’s not as clogged; normally, it goes the other direction.
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翌年，它竟沒那麼塞的－通常情況會相反。
03:16
These minor changes in blockages
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這類阻塞的小變
03:18
caused a 300 percent improvement in blood flow,
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讓血流量有3倍改善,
03:20
and using cardiac positron emission tomography, or "PET," scans,
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又以正電子發射計算機斷層做影, 或「PET」掃描出來
03:24
blue and black is no blood flow, orange and white is maximal.
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藍黑部位表示沒血流量，橙白部位血流量最大。
03:27
Huge differences can occur without drugs, without surgery.
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重大的變化於沒用藥沒動手術的情況亦可發生.
03:31
Clinically, he literally couldn’t walk across the street without getting severe chest pain;
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按臨床診斷，他走過馬路都將會引起劇烈胸痛。
03:35
within a month, like most people, was pain-free, and within a year,
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可一個月不夠，跟大部分人一樣，沒痛了, 一年不到,
03:38
climbing more than 100 floors a day on a Stairmaster.
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能每天在登階機上爬一百層以上了。
03:40
This is not unusual, and it’s part of what enables people
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這並不稀奇, 更讓人得以
03:43
to maintain these kinds of changes,
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維持此等改善,
03:45
because it makes such a big difference in their quality of life.
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因其於他們生活的品質上造成了那麼重大的差異。
03:47
Overall, if you looked at all the arteries in all the patients,
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整體上，你們會看到這對比組內全體病人的動脈
03:50
they got worse and worse, from one year to five years, in the comparison group.
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都於一年到五年內持續惡化。
03:53
This is the natural history of heart disease,
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此乃心臟疾病的自然歷程，
03:55
but it’s really not natural because we found it could get better and better,
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但實際上又不可說全屬自然，因為我們發現病情亦可以轉好，
03:59
and much more quickly than people had once thought.
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且比從前的人想的快得多。
04:01
We also found that the more people change, the better they got.
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我們亦發現，人們改得越多，就變得越好。
04:04
It wasn’t a function of how old or how sick they were --
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這並非一個他們多老或病多重的官能關係，
04:07
it was mainly how much they changed,
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而主要是他們作了多少改變,
04:09
and the oldest patients improved as much as the young ones.
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所以最老的病人亦可以好轉改善, 一如年輕的患者.
04:11
I got this as a Christmas card a few years ago
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數年前我收到這聖誕卡
04:13
from two of the patients in one of our programs.
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是兩位參予我們其中一起試驗的病人寄來的.
04:15
The younger brother is 86, the older one’s 95;
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弟弟86歲，哥哥95。
04:18
they wanted to show me how much more flexible they were.
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他們要向我展示他們從前是多柔軟,
04:20
And the following year they sent me this one, which I thought was kind of funny.
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翌年，他們寄我這個，我覺得蠻攪笑.。
04:22
(Laughter)
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(哄笑)
04:24
You just never know.
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可說不定呢.
04:26
And what we found was that 99 percent of the patients
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而我們發現的是百分之99的患者
04:28
start to reverse the progression of their heart disease.
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開始扭轉其心臟病情.
04:31
Now I thought, you know, if we just did good science,
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我在想 我們若以為只要做好科研
04:33
that would change medical practice. But, that was a little naive.
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就能將醫療模式改過來 - 就太天真了點。
04:35
It’s important, but not enough.
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那當然重要，但不足夠。
04:37
Because we doctors do what we get paid to do,
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因為我們醫生都是收費辦事，
04:39
and we get trained to do what we get paid to do,
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我們受訓行醫收取酬勞。
04:41
so if we change insurance, then we change medical practice and medical education.
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故此若保險單給改了，那醫療作業及教育亦會相調整.
04:45
Insurance will cover the bypass, it’ll cover the angioplasty;
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(到時)分流和血管修復手術都包在保險內了.
04:47
it won’t, until recently, cover diet and lifestyle.
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但直至最近, (保險)才照管食療或生活調適費用。
04:50
So, we began through our nonprofit institute's
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於是我們開始透過我們的非謀利機構
04:52
training hospitals around the country,
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於全國各地醫院進行培訓,
04:54
and we found that most people could avoid surgery,
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我們發現大部分人可以避免動手術，
04:57
and not only was it medically effective, it was also cost effective.
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如此這般, 醫療及成本效益俱佳。
04:59
And the insurance companies found
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保險公司亦發現
05:01
that they began to save almost 30,000 dollars per patient,
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他們開始從每個(受保)病人省免了三萬元給付。
05:04
and Medicare is now in the middle of doing a demonstration project
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而Medicare現正進行一個示範企畫，
05:07
where they’re paying for 1,800 people to go through the program
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他們付費讓1800個人在我們的培訓場地
05:09
on the sites that we train.
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完成程序.
05:11
The fortuneteller says, "I give smokers a discount
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占卜師說：「吸菸者打折，
05:13
because there’s not as much to tell." (Laughter)
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因為沒可說已不多。」而... (哄笑)
05:16
I like this slide, because it’s a chance to talk about
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我喜歡這圖片，因為它能引起話題讓大家討論
05:20
what really motivates people to change, and what doesn’t.
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究竟什麼會激發變改, 又什麼不會.
05:22
And what doesn’t work is fear of dying,
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[對死亡的恐懼]不會,
05:24
and that’s what’s normally used.
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卻常被錯引。
05:26
Everybody who smokes knows it’s not good for you,
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每個抽煙的人都知道那對自己不好，
05:28
and still 30 percent of Americans smoke --
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但美國人抽煙的人仍佔百分之三十.
05:30
80 percent in some parts of the world. Why do people do it?
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某些地方是百分之八十。人幹嗎這樣做?
05:33
Well, because it helps them get through the day.
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嗯, 因為(抽煙)幫他們將一天熬過.
05:35
And I’ll talk more about this, but the real epidemic
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這我會再談，但真正的流行病
05:38
isn’t just heart disease or obesity or smoking -- it’s loneliness and depression.
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不單是心臟病, 過胖或抽煙，而是孤寂和抑鬱。
05:41
As one woman said, "I’ve got 20 friends in this package of cigarettes,
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就如一位女士所說的：「這煙盒裡有我的20個朋友，
05:45
and they’re always there for me and nobody else is.
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當人都跑光了，它們總在哪。
05:47
You’re going to take away my 20 friends? What are you going to give me?"
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若將我這20個朋友都拉走，那你們要給我留下什麼?」
05:49
Or they eat when they get depressed,
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他們感到鬱悶或大吃,
05:51
or they use alcohol to numb the pain,
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或用酒精將痛苦麻醉，
05:53
or they work too hard, or watch too much TV.
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有些工作過勞，有些電視看太多。
05:55
There are lots of ways we have of avoiding and numbing and bypassing pain,
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逃避、麻醉、和迴避痛苦的方法林林總總，
05:59
but the point of all of this is to deal with the cause of the problem.
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但這一切的重點是要解決問題的起因
06:02
And the pain is not the problem: it’s the symptom.
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痛楚只是症狀, 而非問題本身.
06:04
And telling people they’re going to die is too scary to think about,
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而說他們會(因此)死掉更嚇得人不敢想象,
06:08
or, they’re going to get emphysema or heart attack is too scary,
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會得肺氣腫或中風都太可怕了，
06:10
and so they don’t want to think about it, so they don’t.
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所以他們都不願想這些, 不管了。
06:13
The most effective anti-smoking ad was this one.
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這是一則最有效的反吸煙廣告:
06:15
You’ll notice the limp cigarette hanging out of his mouth,
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你該留意到他那吊在嘴角, 垂頭喪氣的煙支，
06:18
and "impotence" -- the headline is, "Impotent" -- it’s not emphysema.
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和寫上「無能」兩字的標題 - 是「無能」，而不是「肺氣腫」。
06:21
What was the biggest selling drug of all time
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幾年前上市後
06:23
when it was introduced a few years ago?
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就一直大賣是什麼藥？
06:25
Viagra, right? Why? Because a lot of guys need it.
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偉歌，對？為什麼? 因為很多男人需要它。
06:28
It’s not like you say, "Hey Joe, I’m having erectile dysfunction, how about you?"
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並非說已到了碰面就, 「嘿祖, 我亦不舉了, 你呢?」的地步.
06:31
And yet, look at the number of prescriptions that are being sold.
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然而，就看藥的銷量吧。
06:34
It’s not so much psychological, it’s vascular,
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心理效用或有點，主要還是涉及心血管，
06:37
and nicotine makes your arteries constrict.
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尼古丁讓你的血管收縮，
06:39
So does cocaine, so does a high fat diet, so does emotional stress.
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古柯鹼, 高熱量飲食, 情緒壓力亦然。
06:43
So the very behaviors that we think of as being so sexy in our culture
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這在我們的文化裡被公認為顯酷的行為
06:47
are the very ones that leave so many people feeling tired,
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卻正正是讓許多人累壞的舉措
06:49
lethargic, depressed and impotent, and that’s not much fun.
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沒勁兒、消沈以至陽痿，都不好過呢。
06:52
But when you change those behaviors, your brain gets more blood,
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但你一旦將行為改變 (戒煙)，流進腦袋的血就多點，
06:54
you think more clearly, you have more energy,
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腦筋就開了，手腳就靈了，
06:56
your heart gets more blood in ways I’ve shown you.
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就像我向你們展示的那樣, 你的心就得到更多血，。
06:58
Your sexual function improves.
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你的性功能亦會得到改善。
07:00
And these things occur within hours. This is a study: a high fat meal,
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且這些都在幾小時內就來了。這是個研究：一餐高熱量飯食後
07:04
and within one or two hours blood-flow is measurably less --
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的一至兩小時, 血流量就會顯著減少,，
07:06
and you’ve all experienced this at Thanksgiving.
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這在你們過感恩節時都曾體驗。
07:08
When you eat a big fatty meal, how do you feel?
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一頓大魚大肉後，感覺如何？
07:10
You feel kind of sleepy afterwards.
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你儘會感到懨懨欲睡吧。
07:12
On a low-fat meal, the blood flow doesn’t go down -- it even goes up.
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而低熱量的一餐，卻讓血流量不減反升。
07:15
Many of you have kids, and you know that’s a big change in your lifestyle,
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你們當中不少人帶孩子，都曉得這是你們人生中的一個重大改變。
07:19
and so people are not afraid to make big changes in lifestyle if they’re worth it.
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就是說只要是值得, 人們並不怕作出重大改變，。
07:23
And the paradox is that when you make big changes, you get big benefits,
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吊詭的是你的大變讓你得到大利，
07:26
and you feel so much better so quickly.
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你很快就已變得好多了。
07:29
For many people, those are choices worth making --
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對許多人而言，那些值得作的抉擇。
07:31
not to live longer, but to live better.
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並非為了活更久，而是為了活更好。
07:34
I want to talk a little bit about the obesity epidemic,
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我想聊一下有關過胖流行症候,
07:36
because it really is a problem.
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因這確實是個問題。
07:38
Two-thirds of adults are overweight or obese,
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三分之二的成人過重或過肥，
07:41
and diabetes in kids and 30-year-olds
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孩童期至三十歲得糖尿病的，
07:43
has increased 70 percent in the last 10 years. It’s no joke: it’s real.
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過往十年共增加了70%。這可不是說笑，是事實。
07:47
And just to show you this, this is from the CDC.
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讓你們看, 這來自美國疾病控制與預防中心。
07:50
These are not election returns; these are the percentage of people who are overweight.
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這不是選票結果，而是過重人口的比例。
07:53
And if you see from '85 to '86 to '87, '88, '89, '90, '91 --
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若你從85年起看, 到86, 87、88、89、90、91年
08:00
you get a new category, 15 to 20 percent; '92, '93, '94, '95, '96, '97 --
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你得到一個新類別，是百分之15 到 20 ；92、93、94、95、96、至97年間
08:07
you get a new category; '98, '99, 2000, and 2001.
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又另一個新類別；98、99、2000和2001年間。
08:12
Mississippi, more than 25 percent of people are overweight.
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在密西西比，過重的人口超過百分之25。
08:16
Why is this? Well, this is one way to lose weight that works very well ...
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幹嗎會這樣？嗯，這是某種減肥法，效果不錯，
08:19
but it doesn’t last, which is the problem.
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但是不持久，那正是問題所在。
08:21
(Laughter)
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（笑聲）
08:23
Now, there’s no mystery in how you lose weight;
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其實如何減肥並沒有什麼神祕；
08:25
you either burn more calories by exercise or you eat fewer calories.
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要不運動燃燒多點卡路里，要不少吃一點卡路里。
08:29
Now, one way to eat fewer calories is to eat less food,
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少吃點卡路里的一個方式是節食,
08:32
which is why you can lose weight on any diet if you eat less food,
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就是說你吃什麼都好，吃少點就可以減肥,
08:34
or if you restrict entire categories of foods.
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又或者完全不吃某類食物。
08:36
But the problem is, you get hungry, so it’s hard to keep it off.
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但問題是，你餓了會很難受.
08:40
The other way is to change the type of food.
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另一種做法是改食別的.
08:42
And fat has nine calories per gram,
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脂肪每公克含九個卡路里，
08:44
whereas protein and carbs only have four.
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而蛋白質和碳水化合物只有四個。
08:46
So, when you eat less fat, you eat fewer calories without having to eat less food.
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所以脂肪少吃你就少吃進卡路里，犯不著節食。
08:50
So you can eat the same amount of food, but you’ll be getting fewer calories
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你可以吃同等份量食物卻同時攝取低卡路里.
08:53
because the food is less dense in calories.
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因為那些食物卡路里沒那麼高。
08:55
And it’s the volume of food that affects satiety, rather than the type of food.
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再說讓你感飽腹是食物的份量，而非類別。
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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我不想多講甚麼[食肉減肥法]，但總是天天被問及。
09:01
and so I just thought I’d spend a few minutes on that.
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所以我想還是花幾分鐘來說一下。
09:03
The myth that you hear about is,
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你們聽到的這迷思是:
09:05
Americans have been told to eat less fat,
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「美國人被勸說少吃點脂肪，
09:07
the percent of calories from fat is down,
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於是脂肪卡路里比例低了，
09:09
Americans are fatter than ever, therefore fat doesn’t make you fat.
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美國人卻比前更肥；換言之，脂肪不致肥。」
09:12
It’s a half-truth. Actually, Americans are eating more fat than ever,
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這說來只對了一半。事實上，美國人比過往吃更多脂肪，
09:16
and even more carbs. And so the percentage is lower,
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甚至更多碳水化合物。於是比例是低了點，
09:18
the actual amount is higher, and so the goal is to reduce both.
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實質份量卻是多了。所以目標應該是兩樣都要減掉。
09:21
Dr. Atkins and I debated each other many times before he died,
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艾京斯博士去世前跟我曾多次辯論，
09:25
and we agreed that Americans eat too many simple carbs,
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我們都同意美國人吃得太多單醣食品，
09:27
the "bad carbs," and these are things like --
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「bad carbs」，像
09:29
(Laughter)
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（笑聲）
09:31
-- sugar, white flour, white rice, alcohol. And you get a double whammy:
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糖、白麵粉、白米、酒精。這讓你受到雙重打擊，
09:34
you get all these calories that don’t fill you up because you’ve removed the fiber,
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你吃下這許多卡路里卻仍不飽，因為其纖維都被先去掉。
09:37
and they get absorbed quickly so your blood sugar zooms up.
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再者，它們很快就被吸收，所以會讓你的血糖飈升，
09:40
Your pancreas makes insulin to bring it back down, which is good.
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你的胰腺會分泌胰島素試圖將之拉下來，這本來很好。
09:43
But insulin accelerates the conversion of calories into fat.
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可胰島素會將卡路里加速轉化成脂肪。
09:46
So, the goal is not to go to pork rinds and bacon and sausages --
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所以，方向不是吃豬皮火腿香腸去 --
09:48
these are not health foods --
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這些都並非健康食品。
09:50
but to go from "bad carbs" to what are called "good carbs."
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但由「bad carbs」換成「good carbs」。
09:52
And these are things like whole foods, or unrefined carbs:
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譬如全麥食品、或未加工碳水化合物：
09:55
fruits, vegetables, whole wheat flour, brown rice, in their natural forms, are rich in fiber.
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水果、蔬菜、全麥麵粉、糙米－吃天然的東西，它們富含纖維，
10:00
And the fiber fills you up before you get too many calories,
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而在你攝取太多卡路里前，纖維就給了你飽腹感，
10:03
and it slows the absorption so you don’t get that rapid rise in blood sugar.
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而且可以減緩消化，所以你血糖不會竄高。
10:07
So, and you get all the disease-protective substances.
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因此，你得到了所有的預防疾病的物質。
10:10
It’s not just what you exclude from your diet,
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在飲食中，除了所排除成分有影響，
10:12
but also what you include that’s protective.
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囊括的成份是否具有預防性也會影響。
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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就像不是所有種類的碳水化合物都有害；脂肪也一樣，有好的脂肪，
10:17
And these are predominantly what are called the Omega-3 fatty acids.
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我們通常稱做Omega-3脂肪酸。
10:20
You find these, for example, in fish oil.
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這你們可以在，例如，魚油裡找到。
10:22
And the bad fats are things like trans-fatty acids and processed food
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而不好的脂肪就像反式脂肪酸和加工食品
10:25
and saturated fats, which we find in meat.
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和飽和脂肪，這常見於肉類。
10:27
If you don’t remember anything else from this talk,
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你要是聽完這場演講什麼都不記得，記這個：
10:29
three grams a day of fish oil can reduce your risk of a heart attack
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一天三克魚油有助於讓你心臟病發作率
10:32
and sudden death by 50 to 80 percent.
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以及暴斃率降低50%-80%。
10:34
Three grams a day. They come in one-gram capsules;
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通常一粒膠囊一克
10:36
more than that just gives you extra fat you don’t need.
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過量只會給你多餘的脂肪而已。
10:38
It also helps reduce the risk of the most common cancers
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它也有助於減低最常見癌症的機率
10:41
like breast, prostate and colon cancer.
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像乳癌、前列腺癌和結腸癌。
10:43
Now, the problem with the Atkins diet,
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現在，有關食肉減肥法的問題，
10:45
everybody knows people who have lost weight on it,
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各位多少都認識一些用這個方法減肥成功的人，
10:47
but you can lose weight on amphetamines, you know, and fen-phen.
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但你也可以用安非他命和減肥藥減肥。
10:49
I mean, there are lots of ways of losing weight that aren’t good for you.
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我的意思是，減肥有很多方式都對你有害。
10:52
You want to lose weight in a way that enhances your health
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要減肥就用有益身心的方式，
10:54
rather than the one that harms it.
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而不是用傷害的方式。
10:56
And the problem is that it’s based on this half-truth,
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而問題出在人們對這方法一知半解，
10:58
which is that Americans eat too many simple carbs,
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也就是美國人吃太多單一碳水化合物，
11:01
so if you eat fewer simple carbs you’re going to lose weight.
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所以如果你少吃單一碳水化合物，就可以減肥。
11:03
You’ll lose even more weight if you go to whole foods and less fat,
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你要是食用天然和低脂食品，就減更多肥。
11:06
and you’ll enhance your health rather than harming it.
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而你會更健康，身體不會變差。
11:08
He says, "I’ve got some good news.
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他說：「我有好消息，
11:10
While your cholesterol level has remained the same,
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在你的膽固醇濃度維持不變時，
11:12
the research findings have changed."
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研究結果卻變了」
11:14
(Laughter)
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（笑聲）
11:15
Now, what happens to your heart when you go on an Atkins diet?
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現在，你的心臟在你採用食肉減肥法時發生什麼事？
11:18
The red is good at the beginning, and a year later --
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起先紅色是好的，一年後
11:20
this is from a study done in a peer-reviewed journal called Angiology --
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這是從同行評審雜誌裡一個研究引用的，叫做脈管學
11:24
there’s more red after a year on a diet like I would recommend,
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一年後，採用我推薦的飲食法的人有更多紅色，
11:27
there’s less red, less blood flow after a year on an Atkins-type diet.
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採用食肉減肥法的，紅色變少了。
11:30
So, yes, you can lose weight, but your heart isn’t happy.
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所以你是減肥了，但你的心臟不開心。
11:34
Now, one of the studies funded by the Atkins Center
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現在其中一個阿特金斯中心贊助的研究
11:36
found that 70 percent of the people were constipated, 65 percent had bad breath,
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發現70%的人便秘，65%有口臭，
11:40
54 percent had headaches – this is not a healthy way to eat.
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54%患頭痛。這不是健康的飲食。
11:44
And so, you might start to lose weight and start to attract people towards you,
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所以你的體重可能開始下降，也開始吸引人們接近你，
11:47
but when they get too close it’s going to be a problem.
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但當他們太靠近你時，問題就來了。
11:49
(Laughter)
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（笑聲）
11:51
And more seriously, there are case reports now of 16-year-old girls
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更嚴重的是，這些案例報告中現在有16歲的青少女，
11:54
who died after a few weeks on the Atkins diet --
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採用一星期的食肉減肥法後去世了。
11:56
of bone disease, kidney disease, and so on.
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死於骨頭疾病、腎疾等等。
11:58
And that’s how your body excretes waste, is through your breath,
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而這就是你身體排泄廢物的方法，透過呼吸，
12:00
your bowels and your perspiration.
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排便和排汗。
12:02
So when you go on these kinds of diet, they begin to smell bad.
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所以你在採用這樣的飲食時，排泄就開始變臭。
12:05
So, an optimal diet is low in fat, low in the bad carbs,
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所以另一個飲食的選擇是低脂，少碳水化合物，
12:09
high in the good carbs and enough of the good fats.
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多攝取有益的碳水化合物和足夠的好脂肪。
12:11
And then, again, it’s a spectrum:
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然後這又是一個圖列：
12:13
when you move in this direction, you’re going to lose weight,
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你要是往這個方向移去，就能減肥，
12:15
you’re going to feel better and you’re going to gain health.
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你會感覺更好而且更健康。
12:18
Now, there are ecological reasons for eating lower on the food chain too,
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現在，也有因應社會生態學，而吃食物鏈中較低等的食材的，
12:21
whether it’s the deforestation of the Amazon, or making more protein available,
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不管是亞馬遜的森林砍伐問題或使蛋白質取得性更高，
12:25
to the four billion people who live on a dollar a day --
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甚或因為，你知道，四億人每天靠一元美金過活，
12:28
not to mention whatever ethical concerns people have.
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更別提，你知道，任何人們在道德上的顧慮。
12:30
So, there are lots of reasons for eating this way that go beyond just your health.
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所以有很多理由去採用這樣的飲食，不單是為了健康著想。
12:34
Now, we’re about to publish the first study
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現在，我們就要發表第一份研究，
12:36
looking at the effects of this program on prostate cancer,
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看的是這個計畫對前列腺癌的影響，
12:40
and, in collaboration with Sloane-Kettering and with UCSF.
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與我們合作的有solane-kettering癌症中心和舊金山加利福尼亞大學。
12:43
We took 90 men who had biopsy-proven prostate cancer
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然後我們選90個得前列腺癌的男人，都用切片檢查法證明過的，
12:47
and who had elected, for reasons unrelated to the study, not to have surgery.
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他們都選擇不要動手術，他們的決定和這個研究無關，
12:50
We could randomly divide them into two groups,
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所以接著我們可以任意將他們分為兩組
12:52
and then we could have one group
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然後我們可以將一組
12:54
that is a non-intervention control group to compare to,
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作為不干涉控制組來做比較
12:56
which we can’t do with, say, breast cancer, because everyone gets treated.
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我們不用乳癌研究，因為每個人都要受治療。
12:59
What we found was that, after a year,
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我們發現的是，一年後
13:01
none of the experimental group patients
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沒有任何一個實驗組病患
13:03
who made these lifestyle changes needed treatment,
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也就是改變生活方式的，需要受治療。
13:05
whereas six of the control-group patients needed surgery or radiation.
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同時六位控制組病患卻需要動手術或化療。
13:08
When we looked at their PSA levels -- which is a marker for prostate cancer --
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我們在看他們的前列腺特異抗原（SPA）程度時，這是量前列腺癌的數據，
13:12
they got worse in the control group,
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在控制組的都惡化了，
13:14
but they actually got better in the experimental group,
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但在實驗組的卻好轉了。
13:16
and these differences were highly significant.
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而這些差別相當顯著。
13:18
And then I wondered: was there any relationship
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接著我想知道，是不是因為
13:20
between how much people changed their diet and lifestyle --
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人們在他們的飲食和生活方式方面做的改變？
13:22
whichever group they were in -- and the changes in PSA?
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無論他們是哪一組的，或PSA的不同都一樣。
13:24
And sure enough, we found a dose-response relationship,
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確定的是，我們發現一個劑量回應關係
13:27
just like we found in the arterial blockages in our cardiac studies.
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就像我們發現，在我們的心臟學研究裡在動脈阻塞上
13:30
And in order for the PSA to go down, they had to make pretty big changes.
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為了讓PSA減弱，他們必須做蠻大的改變
13:33
I then wondered, well, maybe they’re just changing their PSA,
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我接著想，或許他們只是在改變他們的PSA
13:36
but it’s not really affecting the tumor growth.
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但這實質上不影響腫瘤成長
13:38
So we took some of their blood serum and sent it down to UCLA;
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所以我們取一些他們的血清，送到洛杉磯加利福尼亞大學，
13:41
they added it to a standard line of prostate tumor cells growing in tissue culture,
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他們把它加進前列腺癌細胞的標準線，在組織文化裡長著
13:45
and it inhibited the growth seven times more
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而它遏止了成長達七倍之多
13:47
in the experimental group than in the control group -- 70 versus 9 percent.
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在實驗組，比起控制組：百分之70比9
13:52
And finally, I said, I wonder if there’s any relationship between
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最後，我說，我想知道是否關係存在於
13:54
how much people change and how it inhibited their tumor growth,
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人麼改變多大，和這如何遏止他們的腫瘤成長
13:57
whichever group they happened to be in.
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無論他們剛好出現在哪一組
13:58
And this really got me excited because again,
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而這真的讓我興奮，因為再次
14:00
we found the same pattern: the more people change,
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我們找到同樣的模式，人們改變越多
14:03
the more it affected the growth of their tumors.
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這影響到腫瘤成長的程度也越高
14:06
And finally, we did MRI and MR spectroscopy scans on some of these patients,
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最後，我們對其中的一些病人進行了MRI和MR？掃描
14:09
and the tumor activity is shown in red in this patient,
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而腫瘤的活動顯示在紅色在這個患者
14:11
and you can see clearly it’s better a year later, along with the PSA going down.
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而你可以清楚看見他一年後好轉了，同時PSA下降了
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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所以，如果可以應證在前列腺癌上，幾乎確定也可以應證在乳癌上
14:19
And whether or not you have conventional treatment,
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而且不管你是否用傳統療法
14:21
in addition, if you make these changes, it may help reduce the risk of recurrence.
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再加上，如果你做這些改變，它可能有助於減少復發的風險
14:25
The last thing I want to talk about, apropos of the issue of the pursuit of happiness,
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最後一件我想說的事，與追求快樂這個問題息息相關的
14:29
is that study after study have shown
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是一個接一個的研究顯示出
14:31
that people who are lonely and depressed --
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人們如果寂寞又壓抑
14:33
and depression is the other real epidemic in our culture --
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而壓抑是另一個確切的慢性病在我們的文化
14:36
are many times more likely to get sick and die prematurely,
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多許多倍更可能生病且早死
14:39
in part because, as we talked about, they’re more likely to smoke
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一部分因為，像我們剛剛講的，他們更可能抽煙
14:42
and overeat and drink too much and work too hard and so on.
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而且過量進食和飲酒過度和工作過勞等等
14:45
But also, through mechanisms that we don’t fully understand,
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但還有，通過機制，我們無法完全了解的
14:48
people who are lonely and depressed are many times --
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人們若寂寞和壓抑，那比別人多許多倍
14:50
three to five to ten times, in some studies --
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三到五到十倍，在某些研究
14:52
more likely to get sick and die prematurely.
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更可能生病和早死
14:54
And depression is treatable. We need to do something about that.
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而壓抑是可治療的。我們需要做出針對它的某些事
14:57
Now, on the other hand, anything that promotes intimacy is healing.
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現在，另一方面，任何事，若促進親密性，即是治療
15:00
It can be sexual intimacy –
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它可以是性方面的親密
15:02
I happen to think that healing energy and erotic energy
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我剛好想到，治療動能和性愛動能
15:04
are just different forms of the same thing.
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兩者只是一體兩面
15:06
Friendship, altruism, compassion, service – all the perennial truths that we talked about
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友情、利他型為、同情、服務－全都是經年不變的事實，老生常談的
15:11
that are part of all religion and all cultures --
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存在於所有宗教和所有文化中的
15:13
once you stop trying to see the differences,
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一旦你停止試圖看出差異
15:16
these are the things in our own self-interest,
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這些就是為了自我利益
15:18
because they free us from our suffering and from disease.
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因為他們解放我們自我們的痛苦和我們的疾病
15:22
And it’s in a sense the most selfish thing that we can do.
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而且它一方面來說是最自私的我們能做得事
15:26
Just take a look at one study. This was done by David Spiegel at Stanford.
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就來看看一個研究好了。這是史丹佛的david spiegel做得
15:29
He took women with metastatic breast cancer,
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他找了有轉移性乳癌的女人
15:31
randomly divided them into two groups.
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隨意分成兩組
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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一組見面時間只有一個半小時，一星期一次，與支持小組
15:36
It was a nurturing, loving environment,
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那是個培育的，友愛的環境
15:38
where they were encouraged to let down their emotional defenses
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在那裡他們受鼓勵去放下他們的情緒防衛
15:40
and talk about how awful it is to have breast cancer
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並談談得乳癌多麼糟糕
15:42
with people who understood, because they were going through it too.
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和能了解的人，因為他們也同樣經歷著這一切
15:44
They just met once a week for a year.
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他們僅僅見面一星期一次，持續一年
15:46
Five years later, those women lived twice as long, and you can see that the people --
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五年後，那些女人活的兩倍長，而你可以看出那些人
15:50
and that was the only difference between the groups.
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這是唯一的不同在兩組之間
15:52
It was a randomized control study published in The Lancet.
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那是個隨機控制研究發表在the lancet上
15:54
Other studies have shown this as well.
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另一個研究顯示同樣的結果
15:57
So, these simple things that create intimacy are really healing,
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所以這些簡單的事情創造了親密性是真的有療效
15:59
and even the word healing, it comes from the root "to make whole."
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而且甚至連療癒這個字都是來自意思是「成全」的字根
16:02
The word yoga comes from the Sanskrit,
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瑜伽這個字從梵文來的
16:04
meaning "union, to yoke, to bring together."
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意思是「結盟、連接、和一」
16:07
And the last slide I want to show you is from -- I was -- again,
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而最後一張投影片我要給你們看的是從－我曾－再次，
16:10
this swami that I studied with for so many years, and I
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這個印度教老師，我向他學習了許多年，而我
16:12
did a combined oncology and cardiology Grand Rounds
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做了一個結合腫瘤和心臟大查房
16:15
at the University of Virginia medical school a couple of years ago.
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在維吉尼亞大學的醫學院，幾年前
16:17
And at the end of it, somebody said,
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而最終，有人說
16:19
"Hey, Swami, what’s the difference between wellness and illness?"
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「嗨，老師，健康和生病有什麼不同？」
16:23
And so he went up on the board and he wrote the word "illness,"
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他走上講台並寫「生病」這兩個字
16:25
and circled the first letter, and then wrote the word "wellness,"
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然後圈出第一個字母，接著寫出「健康」這兩個字
16:28
and circled the first two letters ...
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並圈出前兩個字母
16:30
To me, it’s just shorthand for what we’re talking about:
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對我來說，這只是我們剛剛所講的一個速記法
16:32
that anything that creates a sense of connection
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也就是任何能創造連結感的
16:34
and community and love is really healing.
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和群體和愛的都是真正的療癒
16:37
And then we can enjoy our lives more fully without getting sick in the process.
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而我們可以享受我們的生活更加完全，不用在過程中生病
16:42
Thank you. (Applause)
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謝謝
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