Dean Ornish: Healing through diet

Traducător: Miha Manea Corector: Miruna Grigorescu

This session is on natural wonders,

Aceasta este o discutie despre minunile naturii

and the bigger conference is on the pursuit of happiness.

iar conferinta per ansamblu este despre urmarirea fericirii.

I want to try to combine them all,

Vreau sa incerc sa le combin,

because to me, healing is really the ultimate natural wonder.

pentru ca, din punctul meu de vedere vindecarea este cea mai mare minune a naturii.

Your body has a remarkable capacity to begin healing itself,

Corpul nostru are o capacitate remarcabila de a incepe procesul de autovindecare

and much more quickly than people had once realized,

mult mai repede decat ne-am dat seama pana acum,

if you simply stop doing what's causing the problem.

prin simpla inlaturare a cauzei problemei.

And so, really, so much of what we do in medicine and life in general

Prea mult din ceea ce facem in medicina si in viata in general

is focused on mopping up the floor without also turning off the faucet.

e o incercare de a opri inundatia fara a inchide robinetul.

Imi place sa fac munca asta

I love doing this work,

because it really gives many people new hope and new choices

pentru ca le da oamenilor speranta si optiuni noi,

that they didn't have before,

and it allows us to talk about things that -- not just diet,

si ne da sansa sa vorbim despre - nu doar diete,

but that happiness is not --

pentru ca nu asta e fericirea -

we're talking about the pursuit of happiness,

despre urmarirea fericirii,

but when you really look at all the spiritual traditions,

dar cand ne uitam la traditiile spirituale,

la ceea ce Aldous Huxley numea ,,intelepciunea perena'',

what Aldous Huxley called the "perennial wisdom,"

when you get past the names and forms and rituals that divide people,

cand trecem de denumiri si forme si ritualuri care ne despart,

it's really about -- our nature is to be happy;

totul se reduce la natura noastra de a fi fericiti.

our nature is to be peaceful, our nature is to be healthy.

natura noastra este de a fi linistiti, de a fi sanatosi.

And so happiness is not something you get,

Astfel fericirea nu e un lucru care se obtine,

health is generally not something that you get,

sanatatea nu e un lucru care se obtine.

but rather, all of these different practices --

Mai degraba toate aceste practici -

you know, the ancient swamis and rabbis and priests and monks and nuns

stiti, toti maestrii yoghini si rabinii, preotii, calugarii si maicutele

didn't develop these techniques to just manage stress

nu au dezvoltat aceste tehnici doar pentru a gestiona stresul

or lower your blood pressure or unclog your arteries,

sau pentru scaderea tensiunii sau curatarea arterelor,

even though it can do all those things.

cu toate ca au toate aceste efecte.

They're powerful tools for transformation,

Ele sunt puternice instrumente de transformare,

for quieting down our mind and bodies

de linistire a mintilor si trupurilor

to allow us to experience what it feels like to be happy,

pentru a ne permite sa experimentam ce inseamna fericirea,

to be peaceful, to be joyful

pacea, bucuria,

and to realize that it's not something that you pursue and get,

si sa realizam ca aceastea nu sunt lucruri pe care sa le obtinem,

but rather, it's something that you have already, until you disturb it.

ci mai degraba lucruri care se afla deja in noi si pe care le-am tulburat.

I studied yoga for many years with a teacher named Swami Satchidananda.

Am studiat yoga multi ani cu un maestru - Swami Satchidananda,

People would say, "What are you, a Hindu?"

iar oamenii il intrebau ,,Esti Hindus (Hindu)?'' , iar el spunea ,,Nu, sunt refacut (undo)''.

He'd say, "No, I'm an undo."

(Laughter)

Pentru ca totul se reduce la a identifica ceea ce

It's about identifying

what's causing us to disturb our innate health and happiness

ne disturba sanatatea si fericirea inascute

and then to allow that natural healing to occur.

si apoi la facilita vindecarea naturala.

To me, that's the real natural wonder.

Pentru mine, asta e adevarata minune a naturii.

So, within that larger context,

Deci, in acest context

we can talk about diet, stress management --

putem discuta despre dieta, stress management,

which are really these spiritual practices --

care sunt aceste practici spirituale,

moderate exercise, smoking cessation,

exercitii moderate, renuntarea la fumat, grupuri de sprijin si comunitati -

support groups and community, which I'll talk more about,

despre care voi discuta mai pe larg - si unele vitamine si suplimente.

and some vitamins and supplements.

Si nu este o dieta.

And it's not a diet.

When people think about the diet I recommend,

Stiti, cand majoritatea oamenilor se gandesc la dieta pe care o recomand,

they think it's really strict.

au impresia ca e o dieta foarte stricta.

For reversing disease, that's what it takes.

Pentru a invinge boala de asta este nevoie,

But if you're just trying to be healthy, you have a spectrum of choices.

dar daca vrei doar sa te mentii sanatos, ai o gama larga de optiuni.

Si in functie de masura in care vei merge in directia unui stil de viata sanatos

To the degree that you can move in a healthy direction,

vei trai mai mult, te vei simti mai bine,

you're going to live longer, feel better, lose weight, and so on.

vei putea pierde in greutate, s.a.m.d.

And in our studies, what we've been able to do

Si ceea ce am reusit sa facem prin studiile noastre,

is to use very expensive, high-tech, state-of-the-art measures

a fost sa folosim tehnologie foarte scumpa, de ultima ora,

to prove how powerful these very simple and low-tech and low-cost --

pentru a demonstra cat de puternice pot fi aceste simple si ieftine

and in many ways, ancient -- interventions can be.

metode stravechi.

We first began by looking at heart disease.

Am inceput cu bolile de inima,

When I began doing this work 26 or 27 years ago,

iar cand am inceput aceste studii acum 26 sau 27 de ani,

it was thought that once you have heart disease, it can only get worse.

se credea ca odata declansata, boala de inima nu se poate decat agrava.

What we found was, instead of getting worse and worse,

Ceea ce am descoperit a fost ca in loc sa devina din ce in ce mai rau,

in many cases, it could get better and better,

in multe cazuri situatia poate deveni din ce in ce mai buna,

and much more quickly than people had once realized.

mult mai repede decat oamenii realizau pe vremuri.

This is a representative patient who, at the time, was 73,

Acesta este un pacient reprezentativ care la vremea respectiva avea 73 de ani

told he needed to have a bypass, decided to do this instead.

si desi avea nevoie absoluta de bypass a ales asta in schimb:

We used quantitative arteriography, showing the narrowing.

(am folosit arteriografia cantitativa pentru a arata ingustarea)-

This is one of the main arteries that feeds the heart,

aceasta e una din arterele care alimenteaza inima, una din arterele principale -

and you can see the narrowing here.

si puteti vedea ingustarea aici.

A year later, it's not as clogged; normally, it goes the other direction.

Un an mai tarziu nu mai este la fel de infundata - in mod normal merge in directia opusa.

These minor changes in blockages

Aceste schimbari minore in ceea ce priveste blocajele

caused a 300 percent improvement in blood flow,

au dus la o imbunatatire de 300% a fluxului sanguin,

and using cardiac positron-emission tomography, or PET, scans --

si folosind tomografia pozitronica

blue and black is no blood flow,

albastru si negru reprezinta absenta fluxul sanguin, portocaliu si alb fluxul maxim.

orange and white is maximal --

huge differences can occur without drugs, without surgery.

O diferenta enorma poate fi realizata fara medicamente sau chirurgie.

Clinically, he couldn't walk across the street

Din punct de vedere clinic, el pur si simplu nu putea trece strada fara dureri severe in piept;

without getting severe chest pain.

Within a month, like most people, he was pain-free,

intr-o luna nu mai simtea dureri in piept, ca majoritatea oamenilor,

and within a year, climbing more than 100 floors a day on a StairMaster.

iar un an mai tarziu putea sa urce 100 de etaje pe zi pe un aparat de gimnastica.

This is not unusual,

Nu este un lucru neobisnuit, si asta ii face in parte

and it's part of what enables people to maintain these kinds of changes,

pe oameni sa mentina genul acesta de schimbari,

because it makes a big difference in their quality of life.

pentru ca le imbunatateste atat de mult calitatea vietii.

Per ansamblu, daca ne uitam la arterele tuturor pacientilor,

If you looked at all the arteries in all the patients,

they got worse and worse from one year to five years in the comparison group.

s-au degradat din ce in ce mai tare, intr-unul pana la cinci ani, in grupul de comparatie.

Aceasta este istoria naturala a bolilor de inima,

This is the natural history of heart disease.

dar de fapt ea nu este ,,naturala'' deloc, pentru ca am descoperit ca starea de sanatate

But it's really not natural; we found it could get better and better,

and much more quickly than people thought.

se poate imbunatati mult mai repede decat oamenii au realizat pana in acum.

Am mai descoperit ca cu cat oamenii fac mai multe schimbari, cu atat mai mult se insanatosesc.

We also found the more people changed, the better they got.

It wasn't a function of how old or sick they were,

Nu e in functie de cat de in varsta sau bolnavi erau,

but of how much they changed.

ci in functie de cat de mult si-au schimbat stilul de viata,

The oldest patients improved as much as the young ones.

iar pacientii mai in varsta si-au imbunatatit starea mai mult decat cei tineri.

I got this Christmas card a few years ago from patients in one of our programs.

Am primit aceasta felicitare de Craciun acum cativa ani

de la doi din pacientii nostri.

The younger brother is 86; the older one is 95.

Fratele mai mic are 86 de ani, iar celalalt 95.

They wanted to show me how much more flexible they were.

Au vrut sa imi arate cat li se imbunatatise mobilitatea,

iar in anul urmator mi-au trimis-o pe aceasta, care mi s-a parut destul de amuzanta.

The following year they sent this, which I thought was funny.

(Rasete)

(Laughter)

Nu se stie niciodata...

You just never know.

And what we found was that 99 percent of the patients

Ceea ce am observat a fost ca in cazul a 99% din pacienti

stopped or reversed the progression of their heart disease.

boala de inima a inceput sa regreseze.

Now, I thought if we just did good science,

Si m-am gandit ca daca as fi facut totul dupa o stiinta riguroasa

that would change medical practice.

asta ar fi schimbat practica medicala pentru totdeauna, dar am fost putin naiv.

But that was naive.

E important, dar nu e de ajuns.

It's important, but not enough,

Pentru ca noi doctorii facem ceea ce suntem platiti sa facem,

because we doctors do what we get paid to do

si suntem invatati sa facem ceea ce suntem platiti sa facem,

and trained to do what we get paid to do,

deci daca schimbam asigurarile atunci vom schimba practica si educatia medicala.

so if we change insurance, then we change medical practice and medical education.

Asigurarea acopera bypass-ul, acopera angioplastia.

Insurance will cover the bypass and angioplasty

Dar nu acoperea, pana de curand, dieta si stilul de viata.

but won't, until recently, cover diet and lifestyle.

So we began, through our nonprofit institute, training hospitals

Asa ca am inceput, printr-o organizatie nonprofit,

sa invatam spitalele de-a lungul tarii,

around the country,

si am descoperit ca majoritatea oamenilor ar fi putut evita operatia,

and we found that most people could avoid surgery.

And not only was it medically effective, it was also cost-effective.

fiind un lucru eficace nu numai din punct de vedere medical, dar si eficient ca cost.

Iar companiile de asigurare au realizat

The insurance companies found that they began to save

ca incepusera sa economiseasca 30.000 de dolari de pacient,

almost 30,000 dollars a patient,

and Medicare is now in the middle of doing a demonstration project,

si astfel Medicare este acum pe cale de a realiza un proiect demo

paying for 1,800 people to go through the program

prin care platesc pentru 1.800 de oameni inrolati in program

in locurile in care noi il implementam.

in the sites we train.

The fortuneteller says, "I give smokers a discount,

O ghicitoare spunea ,,Le fac reducere fumatorilor

pentru ca nu prea am ce sa le spun''. Si (rasete)

because there's not as much to tell."

(Laughter)

imi place acest slide pentru ca e o oportunitate de a discuta

I like this slide,

because it's a chance to talk about what really motivates people to change

despre ceea ce ii motiveaza pe oameni sa se schimbe si ceea ce nu ii motiveaza.

and what doesn't.

Si ce NU functioneaza este frica de moarte,

What doesn't work is fear of dying, and that's what's normally used.

si totusi asta se foloseste in mod curent.

Everybody who smokes knows it's not good for you.

Stiti, toti cei care fumeaza stiu ca nu e bine pentru ei,

Still, 30 percent of Americans smoke, 80 percent in some parts of the world.

si totusi 30% din americani fumeaza,

iar in alte parti din lume chiar 80%. De ce fumeaza totusi?

Why do people do it?

Well, because it helps them get through the day.

Pai, pentru ca ii ajuta de-a lungul zilei.

Si voi vorbi mai mult despre asta, dar adevarata epidemie

I'll talk more about this,

but the real epidemic isn't just heart disease or obesity or smoking,

nu consta doar in bolile de inima sau obezitate sau fumat, ci in singuratate si depresie.

it's loneliness and depression.

Si cum spunea o doamna, ,,Am 20 de prieteni in acest pachet de tigari,

One woman said, "I've got 20 friends in this pack of cigarettes.

They're always there for me, and nobody else is.

si sunt mereu alaturi de mine atunci cand nimeni nu mai e.

You're going to take away my 20 friends? What are you going to give me?"

Daca imi luati cei 20 de prieteni, ce imi dati in schimb?''

Fie mananca cand sunt deprimati,

Or they eat when they get depressed or use alcohol to numb the pain

fie se folosesc de alcool ca sa amorteasca durerea,

fie lucreaza prea mult sau se uita prea mult la televizor.

or work too hard or watch too much TV.

There are lots of ways we have of avoiding and numbing and bypassing pain,

Toate acestea sunt metode la indemana pentru a evita sau atenua durerea,

but the point of all of this is to deal with the cause of the problem.

dar ideea este sa infrunti cauza problemei,

The pain is not the problem, it's the symptom.

iar durerea nu este problema, ci doar simptomul.

And telling people they're going to die is too scary to think about,

Iar cand le spui oamenilor ca vor muri este prea infricosator ca sa se gandeasca -

or that they'll get emphysema or a heart attack is too scary,

sau ca vor face emfizem sau vor avea un atac de inima -

asa ca nu vor sa se gandeasca la asta si nici nu o fac.

and they don't want to think about it, so they don't.

The most effective anti-smoking ad was this one.

Cel mai eficient slogan anti-fumat a fost acesta:

Observati tigara care ii atarna din gura,

You'll notice the limp cigarette hanging out of his mouth.

iar ,,impotenta'' - titlul este ,,impotenta'' si nu ,,emfizemul''.

And the headline is "Impotent," it's not "Emphysema."

What was the biggest-selling drug of all time,

Care a fost cel mai bine vandut medicament al tuturor timpurilor,

when it was introduced a few years ago?

introdus acum cativa ani?

Viagra, right? Why? Because a lot of guys need it.

Viagra, nu? De ce? Pentru ca multi barbati au nevoie de el.

It's not like you say, "Joe, I'm having erectile dysfunction. How about you?"

Nu e ca si cum poti sa spui: ,,Hei Joe, am o disfunctie erectila. - Tu?''

And yet, look at the number of prescriptions that are being sold.

Si totusi uitati-va la numarul de vanzari.

Nu e atat o problema psihologica, cat vasculara,

It's not so much psychological, it's vascular,

and nicotine makes your arteries constrict.

iar nicotina face arterele sa se contracte.

So does cocaine, so does a high-fat diet, so does emotional stress.

La fel si cocaina, la fel si alimentatia bogata in grasimi, la fel stress-ul emotional.

So the very behaviors that we think of as being so sexy in our culture

Deci tocmai actiunile care ni se par atat de ,,sexy'' prin prisma culturii noastre

are the very ones that leave so many people feeling tired,

sunt cele care ii fac pe majoritatea sa fie obositi,

lethargic, depressed and impotent.

letargici, deprimati si impotenti, iar asta nu e prea amuzant.

And that's not much fun.

But when you change those behaviors, your brain gets more blood,

Dar cand modifici acest tip de comportament creierul incepe sa primeasca mai mult sange,

incepi sa gandesti mai clar, ai mai multa energie,

you think more clearly, have more energy,

iar inima primeste mai mult sange asa cum v-am aratat.

your heart gets more blood, as I've shown you.

Functia sexuala se imbunatateste.

Your sexual function improves.

Iar toate aceste apar in cateva ore. Acesta este un studiu - o masa bogata in grasimi -

These things occur within hours.

This is a study: a high-fat meal,

within one or two hours, blood flow is measurably less.

intr-o ora sau doua fluxul sanguin scade,

And you've all experienced this at Thanksgiving.

iar cu totii ati experimentat asta de Ziua Recunostintei.

Cand luati o masa mare si bogata in grasimi, cum va simtiti?

When you eat a big fatty meal, how do you feel?

Vi se face somn dupa aceea.

You feel kind of sleepy afterwards.

In cazul meselor sarace in grasimi fluxul sanguin nu scade, dimpotriva.

On a low-fat meal, the blood flow doesn't go down -- it even goes up.

Multi dintre voi aveti copii si stiti ca asta implica o schimbare majora a stilului de viata,

Many of you have kids, and you know that's a big change in your lifestyle.

People are not afraid to make big changes in lifestyle

deci oamenii nu se tem sa faca schimbari daca stiu ca merita.

if they're worth it.

And the paradox is that when you make big changes, you get big benefits,

Iar paradoxul este ca atunci cand faci schimbari majore, beneficiile sunt majore,

si te simti mult mai bine foarte repede.

and you feel so much better so quickly.

For many people, those are choices worth making --

Pentru multi oameni, aceste alegeri merita,

not to live longer, but to live better.

nu pentu a trai mai mult, ci pentru a trai mai bine.

I want to talk a little bit about the obesity epidemic,

Vreau sa va vorbesc putin despre epidemia obezitatii,

because it really is a problem.

pentru ca este o adevarata problema.

Two-thirds of adults are overweight or obese,

Doua treimi din adulti sunt supraponderali sau obezi,

and diabetes in kids and 30-year-olds

iar diabetul la copii si la cei de pana in 30 de ani

has increased 70 percent in the last 10 years.

a crescut cu 70% in ultimii 10 ani. Nu e o gluma, e adevarat.

It's no joke, it's real.

And just to show you this, this is from the CDC.

Si acestea sunt date furnizate de agentia nationala de sanatate.

These are not election returns;

Acestea nu sunt rezultatele alegerilor, ci reprezinta procentul persoanelor supraponderale.

these are the percentage of people who are overweight.

Si daca va uitati - din '85 in '86, in '87, '88, '89, '90, '91

And if you see from '85 to '86 to '87, '88, '89, '90, '91 --

you get a new category, 15 to 20 percent;

avem o noua categorie, 15 - 20%; '92, '93, '94, '95, '96, '97 -

'92, '93, '94, '95, '96, '97 -- you get a new category;

o noua categorie; '98, '99, 2000 si 2001.

'98, '99, 2000 and 2001.

Mississippi, more than 25 percent of people are overweight.

In Mississippi peste 25% din populatie este supraponderala.

Why is this? Well, this is one way to lose weight that works very well --

De ce se intampla asta? Pai... asta este o metoda de a slabi foarte buna,

(Laughter)

dar din pacate nu dureaza, si asta este problema.

but it doesn't last, which is the problem.

(Rasete)

(Laughter)

Now, there's no mystery in how you lose weight;

Nu e nici un mister cum poti slabi -

you either burn more calories by exercise

fie arzi mai multe calorii prin exercitii, fie mananci mai putine calorii.

or you eat fewer calories.

Now, one way to eat fewer calories is to eat less food,

Una dintre alternativele de a manca mai putine calorii este sa mananci mai putina mancare,

which is why you can lose weight on any diet if you eat less food,

si de aceea poti slabi prin orice dieta daca mananci mai putin,

sau daca renunti la categorii intregi de alimente.

or if you restrict entire categories of foods.

Dar problema este ca ti se face foame, si astfel este dificil sa mentii dieta respectiva.

But the problem is, you get hungry, so it's hard to keep it off.

The other way is to change the type of food.

Cealalta alternativa este schimbarea tipului de alimentatie.

And fat has nine calories per gram,

Grasimea are 9 calorii per gram,

whereas protein and carbs only have four.

in timp ce proteinele si carbohidratii doar 4.

So when you eat less fat, you eat fewer calories without having to eat less food.

Deci, daca mananci mai putina grasime reduci numarul de calorii fara a trebui sa mananci mai putin.

So you can eat the same amount of food,

Poti asadar manca aceeasi cantitate de mancare, dar mai putine calorii

but you're getting fewer calories

because the food is less dense in calories.

datorita alimentelor mai sarace in calorii.

And it's the volume of food that affects satiety, rather than the type.

Iar satietatea e influentata de volumul de mancare mai degraba dacat de felul ei.

I don't like talking about the Atkins diet, but I get asked about it,

Nu-mi place sa vorbesc de dieta Atkins, dar sunt intrebat despre ea oricum,

asa ca m-am gandit sa vorbesc cateva minute despre asta.

so thought I'd spend a few minutes on it.

Mitul pe care il tot auzim este ca

The myth that you hear is, Americans have been told to eat less fat,

americanilor li se spune sa manance mai putina grasime,

the percent of calories from fat is down,

procentul caloriilor din grasimi scade,

Americans are fatter than ever, therefore fat doesn't make you fat.

iar cum americanii sunt mai grasi decat oricand rezulta ca nu grasimea te ingrasa.

It's a half-truth.

E numai pe jumatate adevarat. De fapt americanii mananca mai multe grasimi decat oricand,

Actually, Americans are eating more fat than ever, and even more carbs.

si chiar mai multi carbohidrati. Si astfel procentajul este mai redus,

So the percentage is lower, but the actual amount is higher,

cantitatea reala este mai mare, si astfel scopul este sa le reducem pe amandoua.

so the goal is to reduce both.

Dr. Atkins and I debated each other many times before he died,

Dr. Atkins si cu mine am dezbatut de multe ori inainte sa moara,

and we agreed that Americans eat too many simple carbs, the "bad carbs."

si am fost de acord ca americanii mananca prea multi carbohidrati simpli,

,,carbohidrati rai'', cum ar fi

And these are things like --

(Laughter)

(Rasete)

sugar, white flour, white rice, alcohol.

zaharul, faina alba, orezul alb, alcoolul, iar impactul negativ este dublu:

And you get a double whammy:

you get all these calories that don't fill you up

ingerezi toate aceste calorii care nu te satura, pentru ca ai inlaturat fibrele,

because you've removed the fiber,

ele sunt absorbite rapid in sange, iar nivelul zaharului creste instantaneu.

and they get absorbed quickly so your blood sugar zooms up.

Pancreasul secreta insulina pentru a-i cobori nivelul, ceea ce este bine.

Your pancreas makes insulin to bring it back down, which is good,

Dar insulina accelereaza transformarea caloriilor in grasime.

but insulin accelerates the conversion of calories into fat.

Si astfel, ideea este nu sa trecem la carne de porc, sunca si carnati -

So the goal is not to go to pork rinds, bacon and sausages --

acestea nu sunt alimente sanatoase -

these are not health foods --

ci sa trecem de la ,,carbohidrati rai'' la ,,carbohidrati buni''.

but to go from "bad carbs" to "good carbs."

Acestia sunt alimentele integrale sau carbohidratii nerafinati:

These are things like whole foods or unrefined carbs.

fructe, legume, faina integrala, orez negru, care in forma lor naturala sunt bogate in fibre.

Fruits, vegetables, whole wheat flour, brown rice,

in their natural forms, are rich in fiber.

The fiber fills you up before you get too many calories

Iar fibrele provoaca satietate inainte de a ingera prea multe calorii

and it slows the absorption,

si incetinesc absorbtia, astfel incat nu exista o crestere rapida a zaharului in sange.

so you don't get that rapid rise in blood sugar.

And you get all the disease-protective substances.

Astfel primim toate substantele care ne apara de boli.

It's not just what you exclude from your diet,

Nu doar ceea ce eliminam din dieta,

but also what you include that's protective.

ci si ceea ce includem are un efect protector.

Just as all carbs are not bad for you, all fats are not bad; there are good fats.

La fel cum nu toti carbohidratii au efect negativ, nici toate grasimile nu sunt rele. Exista si grasimi bune.

These are predominantly what are called omega-3 fatty acids.

Iar acestea sunt cu precadere cele numite acizi Omega-3.

You find them, for example, in fish oil.

Ele pot fi gasite, de exemplu, in uleiul de peste.

Bad fats are things like trans-fatty acids in processed food

Iar grasimile rele sunt cele ca acizii grasi trans si alimentele procesate

and saturated fats, which we find in meat.

si grasimile saturate, pe care le gasim in carne.

If you remember nothing else from this talk:

Daca nu retineti altceva din aceasta discutie,

three grams a day of fish oil can reduce the risk of heart attack and sudden death

3 grame pe zi de ulei de peste pot reduce riscul de atac de inima

si moartea subita cu 50 pana la 80%.

by 50 to 80 percent.

Three grams a day.

Trei grame pe zi. Se gasesc in capsule de 1 gram -

They come in one-gram capsules;

tot ce e mai mult e grasime in plus de care nu aveti nevoie.

more than that just gives you extra fat you don't need.

Ajuta de asemenea la scaderea riscului de

It also helps reduce the risk of the most common cancers,

cancer la san, prostata, sau cancer de colon.

like breast, prostate and colon.

Problema cu dieta Atkins -

The problem with the Atkins diet is,

everyone knows people who've lost weight on it,

toata lumea stie ca poti pierde kilograme astfel -

dar acelasi efect il au si amfetaminele si alte medicamente de slabit controversate.

but you can lose weight on amphetamines and fen-phen;

Vreau sa spun ca sunt multe feluri in care poti slabi si care nu sunt neaparat sanatoase.

there are lots of ways of losing weight that aren't good for you.

Vrem sa slabim intr-un mod prin care sanatatea noastra sa aiba de castigat

You want to do it in a way that enhances your health,

si nu sa fie afectata.

not one that harms it.

Si problema e ca datorita acestui adevar partial,

The problem is, it's based on this half-truth:

si anume ca americanii mananca prea multi carbohidrati simpli,

Americans eat too many simple carbs,

so if you eat fewer, you'll lose weight,

avem impresia ca mancand mai putini astfel de carbohidrati automat vom pierde in greutate.

and even more weight if you eat whole foods and less fat,

Se pierd si mai multe kilograme consumand mancare integrala si mai putina grasime,

and you'll enhance your health rather than harming it.

si in acest fel sanatatea are de beneficiat.

He says, "I've got good news.

El zice: ,,Am vesti bune.

While your cholesterol level has remained the same,

In timp ce nivelul dumneavoastra de colesterol a ramas acelasi.

the research findings have changed."

rezultatele cercetarilor s-au schimbat.''

(Laughter)

(Rasete)

Now what happens to your heart when you go on an Atkins diet?

Acum, ce se intampla cu inima voastra cand treceti pe dieta Atkins?

The red is good; at the beginning and a year later.

Partea rosie este buna; un an mai tarziu -

This is from a study in a peer-reviewed journal called "Angiology."

si asta e dintr-un studiu revizuit de colegii mei intr-un jurnal numit Angiologia -

There's more red after a year on a diet like I would recommend,

dupa un an e mai mult rosu in dieta pe care eu o recomand,

there's less red, less blood flow after a year on an Atkins-type diet.

si mai putin rosu, flux sanguin mai scazut, in tipul de dieta Atkins.

So, yes, you can lose weight, but your heart isn't happy.

Asadar da, poti scadea in greutate, dar inima ta nu este tocmai fericita.

Now one of the studies funded by the Atkins Center

Unul dintre studiile finantate de Centrul Atkins

found that 70 percent of the people were constipated,

arata ca 70% din pacienti erau constipati, 65% aveau respiratie urat mirositoare,

65 percent had bad breath,

54 percent had headaches --

54% dureri de cap - acesta nu este un mod sanatos de a manca.

this is not a healthy way to eat.

So you might start to lose weight and start to attract people towards you,

In concluzie, ai putea sa slabesti si sa incepi sa devii atragator,

but when they get too close, it's going to be a problem.

dar cand oamenii se apropie de tine vei avea o problema.

(Rasete)

(Laughter)

And more seriously, there are case reports now of 16-year-old girls

Si intr-o nota mai serioasa, au fost cazuri de fete de 16 ani

who died after a few weeks on the Atkins diet,

care au murit dupa cateva saptamani de dieta Atkins,

of bone disease, kidney disease, and so on.

de boli osoase, de rinichi, etc.

And that's how your body excretes waste --

Acesta este felul in care corpul excreta deseurile - prin respiratie,

through your breath, bowels and perspiration.

intestine si transpiratie.

So when you go on these kinds of diet, they begin to smell bad.

Deci cand treci pe o astfel de dieta incepi sa mirosi urat.

An optimal diet is low in fat, low in the bad carbs,

De aceea, o dieta optima este saraca in grasimi si carbohidrati rai,

high in the good carbs and enough of the good fats.

bogata in carbohidrati buni si are destule grasimi bune.

And then, again, it's a spectrum:

Din nou, e vorba de un spectru:

when you move in this direction, you're going to lose weight,

cand pornesti in directia asta, vei pierde in greutate,

te vei simti mai bine si vei deveni mai sanatos.

you'll feel better, and you'll gain health.

There are ecological reasons for eating lower on the food chain too,

Putem folosi si argumente ecologice pentru a ne alimenta cu elemente care se gasesc mai jos in lantul trofic:

whether it's the deforestation in the Amazon

de la distrugerea padurii amazoniene sau cresterea cantitatii de proteine disponibila,

or making more protein available

to the four billion people who live on a dollar a day,

pana la cei 4 miliarde de oameni care traiesc cu 1 dolar pe zi

not to mention whatever ethical concerns people have.

ca sa nu mai vorbim de toate celelalte probleme etice ale omenirii.

So there are lots of reasons for eating this way

Asadar, exista o varietate de motive pentru o astfel de alimentatie, care merg dincolo de propria sanatate.

that go beyond just your health.

Now, we're about to publish the first study

Suntem pe cale de a publica primul studiu

looking at the effects of this program on prostate cancer,

care analizeaza efectele acestui program asupra cancerului la prostata;

in collaboration with Sloan Kettering and UCSF.

impreuna cu Sloane-Kettering (institutie de tratare a cancerului) si Universitatea din Califonia

We took 90 men who had biopsy-proven prostate cancer,

am facut studiul pe 90 de barbati care au fost identificati cu cancer la prostata

who had elected, for reasons unrelated to the study, not to have surgery.

si care au ales din motive personale sa nu faca operatie.

We could randomly divide them into two groups,

Astfel i-am putut imparti aleatoriu in doua grupuri,

and then we could have one group

si am putut folosi unul din ele

that is a nonintervention control group to compare to,

ca si grup de control,

which you can't do with, say, breast cancer,

lucru pe care nu l-am fi putut face in cazul cancerului de san de exemplu, in care toata lumea se trateaza.

because everyone gets treated.

Ce am descoperit a fost ca dupa un an

We found that after a year,

none of the experimental group patients who made these lifestyle changes

nici unul dintre pacientii din grupul experimental,

care facusera aceste schimbari in stilul de viata, nu avea nevoie de tratament,

needed treatment,

in timp ce 6 din grupul de control aveau nevoie de chirurgie sau radiatii.

while six of the control group patients needed surgery or radiation.

Cand am verificat antigenul prostatic specific, un indicator al cancerului de prostata,

When we looked at their PSA levels, which is a marker for prostate cancer,

they got worse in the control group but got better in the experimental group.

acesta crescuse in cazul grupului de control

si se imbunatatise in cazul grupului experimental,

And the differences were highly significant.

cu o diferenta semnificativa.

I wondered -- was there any relationship

Mi-am pus intrebarea daca era o legatura

between how much people changed their diet and lifestyle,

intre masura in care pacientii si-au schimbat stilul de viata,

in orice grup ar fi fost, si modificarile de antigen.

whichever group they were in,

and the changes in PSA?

Si cu siguranta am gasit o relatie doza - raspuns,

And sure enough, we found a dose-response relationship,

la fel cum am facut-o si in cazul blocajelor arteriale din studiile noastre cardiologice.

just like we did in the arterial blockages in our cardiac studies.

Si pentru scadearea nivelului de antigen a fost nevoie de schimbari destul de mari.

And in order for the PSA to go down, they had to make big changes.

Si m-am gandit atunci ca poate doar nivelul antigenului este afectat,

I then wondered if they're just changing their PSA,

nu si cresterea tumorii.

but it's not really affecting the tumor growth.

Asa ca le-am prelevat ser sanguin, l-am trimis la UCLA (Univ Califonia din Los Angeles)

So we took some of their blood serum and sent it to UCLA.

ei l-au adaugat unei linii standard de celule canceroase in cultura tisulara

They added it to a standard line of prostate tumor cells

growing in tissue culture,

cresterea acestora fiind inhibata de 7 ori mai mult

and it inhibited the growth seven times more in the experimental group

in grupul experimental fata de grupul de control: 70% fata de 9%.

than in the control group -- 70 versus 9 percent.

Finally, I wondered if there's any relationship

Si in cele din urma m-am intrebat daca exista o relatie intre

between how much people changed

cat de mult pacientii s-au schimbat si masura in care cresterea tumorii a fost inhibata,

and how much it inhibited their tumor growth,

whichever group they were in.

in cazul ambelor grupuri.

Si asta m-a entuzismat din nou pentru ca

And this really got me excited because again,

am descoperit acelasi model: cu cat oamenii fac schimbari mai mari,

we found the same pattern: the more people change,

the more it affected the growth of their tumors.

cu atat cresterea tumorii este afectata.

Finally, we did MRI and MR spectroscopy scans on some of these patients.

Iar in cele din urma am efectuat scoposcopii pe unii din acesti pacienti,

The tumor activity is shown in red in this patient,

activitatea tumorii fiind evindetiata in rosu la acest pacient -

and you can see clearly it's better a year later, along with the PSA going down.

se pote vedea clar o imbunatatire in decurs de un an, odata cu scaderea antigenului.

If it's true for prostate cancer,

Asadar, daca este valabil pentru cancerul de prostata cu siguranta este valabil si pentru cancerul de san de asemeni.

it'll almost certainly be true for breast cancer.

And whether or not you have conventional treatment,

Si fie ca este urmat sau nu tratamentul conventional

in addition, if you make these changes, it may help reduce the risk of recurrence.

daca sunt realizate si aceste schimbari poate scadea riscul de revenire.

The last thing I want to talk about,

Ultimul lucru despre care vreau sa vorbesc, apropos de partea cu urmarirea fericirii,

apropos of the issue of the pursuit of happiness,

is that study after study has shown

este ca studii peste studii au aratat

that people who are lonely and depressed --

ca persoanele singure si deprimate -

and depression is the other real epidemic in our culture --

depresia fiind cealalta epidemie reala din cultura noatra -

are many times more likely to get sick and die prematurely,

sunt mult mai susceptibile de a se imbolnavi si de a muri prematur

in part because, as we talked about, they're more likely to smoke,

in parte pentru ca, asa cum am discutat, sunt mai predispusi fumatului,

overeat, drink too much, work too hard, and so on.

alimentatiei excesive, muncii excesive, etc.

But also, through mechanisms that we don't fully understand,

Dar in acelasi timp, datorita unor mecanisme pe care nu le intelegem pe deplin,

people who are lonely and depressed are many times --

persoanle singure sunt de un numar de ori -

three to five to ten times in some studies --

de 3 sau 5 pana la 10 ori conform unor studii -

more likely to get sick and die prematurely.

mai susceptibile de a se imbolnavi si a muri prematur.

And depression is treatable. We need to do something about that.

Si depresia se trateaza. Trebuie sa facem in privinta asta.

Now on the other hand, anything that promotes intimacy is healing.

Pe de alta parte, orice are de a face cu intimitatea are proprietati de vindecare.

It can be sexual intimacy --

Poate fi vorba de intimitate sexuala -

I happen to think healing energy and erotic energy

eu personal cred ca energia vindecatoare si energia erotica

are just different forms of the same thing.

sunt doar forme diferite ale aceluiasi lucru.

Friendship, altruism, compassion, service --

Prietenia, altruismul, compasiunea, slujba - toate adevarurile eterne despre care vorbeam,

all the perennial truths that we talked about

that are part of all religion and all cultures,

care se regasesc in toate religiile si culturile

odata ce incetezi sa cauti diferentele,

once you stop trying to see the differences --

these are the things that are in our own self-interest,

acestea sunt lucruri care sunt in interesul nostru,

because they free us from our suffering and our disease.

pentru ca ne elibereaza de suferinta si de boala.

And it's, in a sense, the most selfish thing that we can do.

Si intr-un fel asta e cel mai egoist lucru pe care il putem face.

Just to look at one study, done by David Spiegel at Stanford.

Uitati-va la un singur sutdiu, facut de David Spiegel la Stanford.

He took women with metastatic breast cancer,

El al luat un numar de femei avand cancer la san in metastaza,

randomly divided them into two groups.

si le-a impartit in doua grupuri.

One group met for an hour and a half once a week in a support group.

Unul dintre grupuri se intalnea o ora si jumatate pe saptamana intr-un grup de suport.

It was a nurturing, loving environment,

Era un mediu iubitor si plin de grija,

where they were encouraged to let down their emotional defenses

in care erau incurajate sa renunte la barierele emotionale

si sa discute despre cat de groaznic este sa ai cancer,

and talk about how awful it is to have breast cancer

cu oameni care le intelegeau pentru ca treceau prin acelasi lucru.

with people who understood because they were going through it too.

S-au intalnit o data pe saptamana timp de un an.

They met once a week for a year.

Cinci ani mai tarziu, aceste femei traisera de doua ori mai mult -

Five years later, those women lived twice as long.

And that was the only difference between the groups.

si asta a fost singura diferenta intre cele doua grupuri.

A fost un studiu pe un grup de control aleatoriu publicat in The Lancet.

It was a randomized control study published in "The Lancet."

Alte studii au aratat acelasi lucru.

Other studies have shown this as well.

So these simple things that create intimacy are really healing.

Asadar, aceste lucruri simple care creeaza intimitate au putere de vindecare,

si chiar si cuvantul ,,vindecare'' in engleza vine de la ,,a intregi''.

Even the word "healing" comes from the root "to make whole."

,,Yoga'' vine din sanscrita

The word "yoga" comes from the Sanskrit, meaning "union,"

si inseamna ,,uniune, a impreuna''.

"to yoke, to bring together."

The last slide I want to show you is from -- again,

Si ultimul slide pe care vreau sa vi-l arat este din nou

this swami that I studied with for so many years.

legat de maestrul yoga cu care am studiat atatia ani si

I did a combined oncology and cardiology grand rounds

despre rundele de oncologie si cardiologie

at the University of Virginia medical school a couple years ago.

pe care le-am facut acum cativa ani la Universitatea Medicala din Virginia.

La final, cineva a spus

And at the end of it, somebody said,

"Hey, Swami, what's the difference between wellness and illness?"

,,Hei, maestre - care e diferenta intre buna starea fizica si boala?''

So he went up on the board and wrote the word "illness"

Iar el s-a dus la tabla si a scris ,,stare de rau'' - "illness"

si a incercuit prima litera (i=eu), si ,,stare de bine'' - "welness"

and circled the first letter,

then wrote the word "wellness,"

si a incercuit primele doua litere (we=noi).

and circled the first two letters.

To me, it's just shorthand for what we're talking about:

Pentru mine asta e esenta a ceea ce am discutat:

orice creeaza o legatura

that anything that creates a sense of connection and community and love

si o comuniune si un sentiment de iubire duce la vindecare.

is really healing.

And then we can enjoy our lives more fully without getting sick in the process.

Si in felul acesta ne putem bucura mai intens de vietile noastre fara a ne imbolnavi.

Thank you.

Va multumesc.

(Applause)