How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

I've spent the first two decades of my life pretty much ignoring nutrition. I seemed to have a metabolism that allowed me to eat as much junk as I pleased and never gotten overweight. Since a young child, my family could never get me to take an interest in food, and I ate very little of anything healthy. However, I was raised as a vegetarian and I've only ever eaten meat by accident. Three years ago I went vegan due to ethical reasons regarding the suffering of non-human animals. However, I continued to eat complete junk. In the last few years, my diet seemed to be catching up with me. I moved to Japan and practically lived off nothing but rice, chips, beer, green tea and edamame. My health declined. I went to the doctors with my 8th case of common cold or flu or tonsillitis in 9 months and asked if there was any lifestyle adjustments I could make. Can I get a blood test to see what nutrients I may be deficient in? The doctor reacted quite nastily, and having read this book, now I know why. Japan has a healthcare system unlike the NHS and more like the private American system. I was shocked at how much crap I was prescribed for a single cold (much of it Traditional Chinese Medicine that is unproven by science) and how much it cost. The pandemic came. I got a particularly nasty bout of tonsillitis that left me doling out the rest of my money on a week long hospital stay because I couldn't swallow food so needed it intravenously. I had to pack my bags and come home to UK, where my health has continued to deteriorate. I discovered I have a mental condition, a symptom of which is poor diet, poor exercise and poor sleeping patterns. It's defined my life thus far and I have decided not to let it define me any longer. So, I came across this book - the book that would help me get my baked beans and veggie sausage diet into a leafier shape. I always thought nutrition would be so difficult, but not only does Greger simplify everything without coming off as patronising, he also provides ample motivation to get you to eat more healthily. The motivation is right there in the book. Since following this diet, including the portion of exercise he recommends, I have felt such an extreme difference in energy. I now seem to float between rooms of the house, apparently not losing any energy as I move up and down stairs. My posture has become more erect along with other body parts. I can see my abdominal muscles for the first time ever. I have not fallen ill. This book is a gripping read, but also functions as a reference book with a very useful index. It's full of practical advice that is easy to follow and based on studies that are all from pretty good sources. Greger is completely transparent and analytical about each study he mentions, including in his summary the limitations of each study, how it might be improved for more accurate or enlightening results and other very interesting bits and bobs. I have started recommending this book to everyone - including buying an extra copy and sending it to my vegan-nutrition-sceptic scientist brother, as the scientific evidence based manner in which the information here is presented makes a compelling argument not only to defend vegan nutrition, but also to promote a whole food plant based diet as being nutritionally superior to any carnistic diet, provided it is eaten as prescribed by this book. It's impossible to be unbiased when it comes to veganism. Either your vegan or you're not. It's easy for me to see the negative reviews as being biased in favour of carnism, as someone might read my review as being bias because I'm quite clearly a staunch vegan. But the truth is that since adopting a whole food plant based diet, I've felt better and more healthy than I ever remember being. I recommend this to any junk food vegans (like I was) who want to learn how to eat healthily and to any carnists (people who consume animal products) who are sceptical that it's possible for a vegan diet to be nutritionally adequate. What you find in this book might surprise you.

About the book: How Not to Die explains how a plant-based diet can extend your life while transforming your quality of living. It offers a wealth of health-boosting nutritional information and hands-on dietary advice that you won’t get from your doctor. About the author: Michael Greger, MD, is an internationally renowned doctor, author and speaker. Additionally, he serves as director of public health and animal agriculture at the Humane Society of the United States and runs the website NutritionFacts.org. Gene Stone is the author of several books on plant-based nutrition, including the bestseller, Forks Over Knives. My highlights: Poor diet is the number one cause of premature death, and it’s often ignored by the medical industry. Meat, dairy, eggs and processed foods that dominate the typical American diet are bad news. The study found that people who ate diets rich in these food groups were at greater risk of heart disease, diabetes and a number of other chronic ailments. Not just that, but excessive animal fat and processed meat also resulted in high cholesterol and an elevated chance of heart disease. A plant-based diet can provide better treatment than pharmaceuticals. Vegetarians of 12 years who began eating meat one day per week saw a drop in life expectancy of 3.6 years.So are vegetarians healthier? Well, cultures that eat plant-based diets certainly experience much less disease than we do in modern American society. Plant-based diets can even help reverse disease. Doctors find it easier to prescribe drugs than to change a diet, even though medication poses potential threats. Plant-based diets have been shown to be just as effective and come with none of the risks. Fruits, especially berries, help deter cancer and boost the immune system. A healthy diet should contain four servings of fruit a day, one of which should be berries. Keep in mind that means whole fruit and not fruit juice. Eating fruit has been found to improve lung function. This is due to fruit’s rich antioxidant content, which limits cellular damage and reduces inflammation. And don’t worry about the natural sugar in fruits causing weight gain. Only the fructose in added sugars is associated with health problems. The fiber, antioxidants and phytonutrients in fruit itself can combat the adverse effects of fructose. This incredible antioxidizing power is believed to come from their pigmentation, and berries are second only to herbs and spices as the most antioxidant-rich foods, with an average of ten times more antioxidants than other fruits. Vegetables are vital to a healthy diet. Whole vegetables, as opposed to processed ones, have been found to protect cellular telomeres – nucleotide “caps” that keep DNA healthy as cells divide and age. Not just that, but vegetables like broccoli and cabbage can aid liver and lung function while cutting the risk of lymphoma and prostate cancer. Eating five servings of veggies a day is the magic solution. Out of these five, two should be leafy greens like kale, arugula and chard. One should be a cruciferous vegetable like broccoli, cabbage or cauliflower. And the other two should include carrots, beets and mushrooms. Cruciferous vegetables are essential as they produce sulforaphane, a potentially powerful, anti-inflammatory, cancer-fighting molecule. These vegetables are best eaten raw since the enzyme that activates sulforaphane is destroyed by heat. Chopping them up before cooking is fine, however, since doing so activates the enzyme, thereby forming sulforaphane. After just 40 minutes, the molecule is preserved, and the vegetable can be safely cooked. Dark leafy greens are important since they contain the most nutrition per calorie of any food on earth. If you don’t like them, just try blending them into a fruit smoothie. Beans and whole grains are great for your health. The American Institute for Cancer Research recommends eating a serving of beans or legumes with every meal since they offer an animal-free protein with added benefits, like fiber.Soy is the most popular bean in America, but processed versions of soybeans, like tofu, should be avoided. Lentils are a good choice for legumes as they can cut a sugar spike, even hours after a meal. Beyond that, they’re loaded with prebiotics, can relax the stomach and slow the rate of sugar absorption. You should eat beans three times a day, and the same goes for whole grains, which can deter debilitating diseases. Whole grains can cut the risk of heart disease, type-2 diabetes, obesity and even strokes Check nutritional labels and confirm that the ratio of carbohydrates to fiber is five to one or lower. 14 October, 2017 12:29 Share Nuts and seeds are super nutritious. A single daily serving of nuts or seeds can make all the difference in fighting disease? The phytates found in nuts and seeds detoxify excess iron from the body, which can create free radicals linked to colorectal cancer. While phytates used to be considered inhibitors of mineral absorption, they’ve since been found to increase bone density. The most recommended seeds are chia, hemp, pumpkin, sesame and sunflower. Walnuts are the most nutritious. They’re even among the most antioxidizing foods and boast high levels of omega-3s. Herbs and spices make healthy foods even more beneficial. Herbs and spices can add flare to a dish, but these fragrant flavorings are also powerful fighters of disease, especially cancer. Spices like cloves, cinnamon, oregano and nutmeg inhibit an enzyme known as monoamine oxidase, which can spark depression. But of all the herbs and spices, turmeric is the best, especially for cancer. While turmeric is eliminated from the body quite quickly, simple black pepper can suppress this process. When it comes to beverages, water reigns supreme. Aim for at least five 12-ounce beverages per day, and there’s nothing better than pure H2O. Coffee, which benefits the liver and the brain. Those who drink more than two cups of java per day experience half the risk of both chronic liver issues and suicide.The second is tea, which can have powerful medicinal effects. Milk is a big no-go While moderate drinking – one drink a day for women and two for men – has benefits for heart disease, booze is also correlated with cancer. Exercise coupled with a healthy diet is the recipe for a long life. While healthy eating is essential, its benefits can only be increased by adding exercise to the mix. The daily recommendation is 90 minutes of moderate or 40 minutes of intense exercise. Final summary The key message in this book: Switching to a plant-based diet can help you live longer and more healthily. Many of the debilitating diseases we suffer from today are merely a result of eating animal-based foods. By changing your diet, you can prevent or even reverse conditions as serious as heart disease or cancer.

Este fantástico livro nos mostra, com bases científicas, como melhorar a saúde, evitando alimentos de origem animal, alimentos refinados e altamente processados e dando preferência ao consumo de verduras, legumes, cereais integrais, feijões, frutas, nozes, sementes, enfim: comida de verdade. O autor é um médico americano que se dedica a análises de artigos científicos buscando evidências do poder da alimentação na promoção da saúde. Diariamente ele posta vídeos em seu site sobre suas mais recentes descobertas, explicadas de uma maneira simples e até humorística. Na primeira parte do livro ele nos ensina como não morrer das doenças mais comuns do mundo civilizado como diabetes, câncer, problemas cardíacos, hipertensão, depressão etc, com mudanças na alimentação e no estilo de vida. Na segunda parte ele trata de alimentos poderosos. Leitura obrigatória para nutricionistas, profissionais de saúde e para todos que desejam melhorar sua qualidade de vida. Nota 1000!

💯 Voto: Merita un 8.5 💵 Rapporto Qualità Prezzo: 📈 Prezzo di Acquisto: EUR 11,66 Questo è un libro fantastico. Ne sono veramente rimasto sorpreso. Lasciatemi spiegare. Questo libro è diviso in tre parti principali. Nella prima parte ci sono 15 capitoli, uno per ciascuna delle principali malattie che causano la morte delle persone. In ciascuno dei capitoli, il dottor Greger spiega la malattia o il malessere, quindi descrive gli alimenti che sono stati trovati per ridurre il rischio, prevenire, invertire o curare la malattia. La seconda parte del libro dedica i capitoli a una serie di gruppi di alimenti sani. Il dottor Greger spiega quali sostanze chimiche, elementi, enzimi o antiossidanti sono particolarmente utili per prevenire o curare una malattia. In ciascuna delle prime due parti del libro, sembra che ogni altra frase abbia un riferimento a un documento scientifico che descrive la ricerca e le prove per le dichiarazioni del dottor Greger. L'ultimo terzo del libro è un elenco di tutte le note, che si ricollegano alle ricerche scientifiche, i papers. E' difficile criticare il dottor Greger per le sue conclusioni, dal momento che sono supportate da un'enorme quantità di ricerche. Ovviamente si nota anche il suo atteggiamento un po' "Biased", che incentra il tema principalmente su una dieta Vegana, quale porta con se una serie di atteggiamenti, che per carnivori come me, sembrano sermoni di qualche religione esotica. La raccomandazione nutrizionale del dottor Greger è di mangiare solo cibi integrali e vegetali. Riduce il rischio di tutte le 15 principali cause di morte, almeno negli stati uniti. Consiglio vivamente questo libro a chiunque desideri migliorare la propria alimentazione e salute. Questo è il miglior libro sulla nutrizione che abbia mai letto. Se hai intenzione di smettere di leggere la mia recensione qui, non ti biasimo. Ho preso molti appunti. Eccoli. I medici non sono formati in nutrizione e non vengono pagati per fornire consigli nutrizionali. La California Academy of Family Physicians si è opposta a un disegno di legge della California che impone dodici ore di educazione alimentare per tutti i medici. Nel dibattito, è stato ridotto a zero ore. Si ritiene che la diminuzione della lunghezza dei telomeri nei propri cromosomi provochi l'invecchiamento. Il dottor Greger presenta le prove che uno stile di vita sano può aumentare l'attività della telomerasi e effettivamente far crescere i telomeri in lunghezza. È la qualità del cibo che conta, non la quantità. Cos'è uno stile di vita sano? Uno che utilizza cibi integrali, non integratori o uno che cerca di enfatizzare una singola sostanza chimica o nutriente. Questo libro fornisce molti esempi di singoli nutrienti che hanno dimostrato benefici per la salute, ma solo se consumati in un alimento intero, non quando isolati in una pillola. Ad esempio, gli integratori antiossidanti non riducono il rischio di cancro, ma gli antiossidanti presenti naturalmente negli alimenti riducono il rischio. La curcuma è un'erba che si trova nel curry in polvere e nella senape. Può avere notevoli proprietà anti-cancro. Ma non sono stati condotti studi in doppio cieco; nessuno vuole pagare per qualcosa che non può essere brevettato. È vero, tuttavia, che l'India soffre molto meno di cancro del colon-retto, reni, polmoni, vescica e prostata e melanoma. Ma la domanda è se ciò sia dovuto alla curcuma o che solo il 7% della popolazione mangia carne regolarmente? Non mi rendevo conto che per certi versi il pollame è più malsano della carne. Mangiare pollame aumenta il rischio di cancro al pancreas più della carne rossa! I vegetariani ottengono un'assunzione più elevata di quasi tutte le calorie nutritive per le calorie rispetto ai mangiatori di carne. Anche i mangiatori di carne aumentano di peso, anche dopo aver aggiustato le calorie! Le calorie non sono tutte uguali, forse perché i vegetariani hanno un tasso metabolico a riposo più elevato. Molti diabetici possono invertire la malattia dopo aver seguito una dieta a base vegetale per sedici giorni. Non devono perdere peso o ridurre il consumo di calorie. Il superbatterio difficile infetta 250.000 americani ogni anno, uccidendone migliaia. Si pensava che fosse stato raccolto negli ospedali. Tuttavia, solo un terzo dei casi è collegato a pazienti infetti. Potrebbe invece essere dovuto alla carne infetta. Circa il 42% delle carni vendute nelle catene di negozi di alimentari nazionali è infetto. Gli Stati Uniti hanno i livelli più alti al mondo. Si trova anche nel pollo, nel tacchino e nel manzo, ma la concentrazione più alta è nel maiale. Di solito, non infastidisce le persone; si trova nell'intestino senza causare danni. Ma gli antibiotici possono scatenarlo ed è mortale. Può sopravvivere a due ore di cottura a 71 gradi C (la temperatura di cottura consigliata). I disinfettanti per le mani non aiutano. Gli antibiotici si trovano nelle urine dei mangiatori di carne, anche quando non li hanno presi. L'agrobusiness alimenta enormi quantità di antibiotici agli animali da allevamento. L'ipertensione è una delle afflizioni descritte dal dottor Greger. La cosiddetta dieta DASH (Dietary Approaches to Stop Hypertension) è stata progettata specificamente per abbassare la pressione sanguigna. È prevalentemente vegetariano, ma consente un po 'di carne, in modo da rendere la dieta più appetibile ai non vegetariani. Il dottor Greger afferma che mangiare pochi cucchiai al giorno di semi di lino induce un effetto di abbassamento della pressione sanguigna molto potente. Un manuale da conservare e leggere con la giusta mente critica.

Je l'ai commencé et il est très instructif On voit que greger a fait un vrai travail de recherche

A lot of great advice and it’s an easy to follow guide.

I was shocked to find out the damage an unhealthy diet can do to your body. I was used to eating fast foods, everything that had sugar on it and barely eaten fruits and vegetables. When I finished reading this book, I forgave myself for eating this diet in the past and I promise I will follow a whole grain plant based diet. It’s been 4 months and I feel great, I feel more energized and the best thing is that my eccema disappeared. Thanks Dr Greger!