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  • This session is on natural wonders,

    翻訳: Jarred Tucker 校正: Akira Kan

  • and the bigger conference is on the pursuit of happiness.


  • I want to try to combine them all,

    そして 会議の大きなテーマは幸福の追求です

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

    その2つを関連づけ自然最大の奇跡である ヒーリングについて話しましょう

  • Your body has a remarkable capacity to begin healing itself,

    その2つを関連づけ自然最大の奇跡である ヒーリングについて話しましょう

  • and much more quickly than people had once realized,


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


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


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

    日常の医療や生活は いわば 蛇口を開けたまま

  • I love doing this work, because it really gives many people


  • new hope and new choices that they didn't have before,

    私がこの仕事を好きな理由は 多くの人に新たな希望と

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


  • but that happiness is not --

    さらに 食生活だけでなく

  • we're talking about the pursuit of happiness,

    幸福の追及も含めて 患者と一緒に考えられるからです

  • but when you really look at all the spiritual traditions,

    幸福の追及も含めて 患者と一緒に考えられるからです

  • what Aldous Huxley called the "perennial wisdom,"

    オルダス・ハックスリーが「永遠の哲学」と称した 様々な精神的伝統に目をやると

  • when you get past the named and forms and rituals that really divide people,

    オルダス・ハックスリーが「永遠の哲学」と称した 様々な精神的伝統に目をやると

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

    呼び名や形式 儀式を越えて 共通のメッセージが見えてきます

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


  • And so it's not something -- happiness is not something you get,


  • health is generally not something that you get.


  • But rather all of these different practices --


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

    スワーミー ラビ 神父 僧侶 尼僧などの

  • didn't develop these techniques to just manage stress

    様々な修道者には 共通点があります

  • or lower your blood pressure, unclog your arteries,

    ストレス管理 血圧低下 血栓除去の手法を 作った訳ではありませんが

  • even though it can do all those things.

    ストレス管理 血圧低下 血栓除去の手法を 作った訳ではありませんが

  • They're powerful tools for transformation,


  • for quieting down our mind and bodies


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


  • to be peaceful, to be joyful

    幸福 平和 喜びを感じられるのです

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

    幸福 平和 喜びを感じられるのです

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

    そして それらを失なってみて―

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


  • and people would say, "What are you, a Hindu?" He'd say, "No, I'm an undo."

    私はサチダーナンダという先生のもと 何年も ヨガを学びました。

  • And it's really about identifying what's causing us

    “先生はヒンズー教徒ですか?” と聞くと

  • to disturb our innate health and happiness,


  • and then to allow that natural healing to occur.


  • To me, that's the real natural wonder.


  • So, within that larger context,


  • we can talk about diet, stress management --


  • which are really these spiritual practices --

    ダイエット ストレス管理 そのための精神修養

  • moderate exercise, smoking cessation, support groups and community --


  • which I'll talk more about -- and some vitamins and supplements.

    禁煙と患者グループのつながり この二つは後で触れます

  • And it's not a diet.


  • You know, when most people think about the diet I recommend,

    皆さんが考えているほど 厳格なダイエットではありません

  • they think it's a really strict diet.

    皆さんが考えているほど 厳格なダイエットではありません

  • For reversing disease, that's what it takes,

    病を治すには ある程度 厳しい ダイエットが必要ですが

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

    病を治すには ある程度 厳しい ダイエットが必要ですが

  • And to the degree that you can move in a healthy direction,

    健康維持には 選択肢がたくさんあり うまく選べば 寿命が延び

  • you're going to live longer, you're going to feel better,

    健康維持には 選択肢がたくさんあり うまく選べば 寿命が延び

  • you're going to lose weight, and so on.

    体重も減り 快適に生活できるようになります

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

    体重も減り 快適に生活できるようになります

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

    私たちの研究は 高額な 最先端ハイテク技術を使って

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

    私たちの研究は 高額な 最先端ハイテク技術を使って

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

    シンプル 低コストで昔からある 自然な方法が

  • We first began by looking at heart disease,

    いかに驚くべき力があるか 証明しました

  • and when I began doing this work 26 or 27 years ago,

    まず 心臓病を研究しました

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

    この研究を 26, 7年前に始めましたが

  • And what we found was that, instead of getting worse and worse,

    当時は 心臓病は直らないと 言われました

  • in many cases it could get better and better,

    しかし 良くなるケースが あることが分かりました

  • and much more quickly than people had once realized.

    しかし 良くなるケースが あることが分かりました

  • This is a representative patient who at the time was 73 --

    治るまでの時間も予想以上に 短かかったのです

  • totally needed to have a bypass, decided to do this instead.


  • We used quantitative arteriography, showing the narrowing.

    バイパス手術の代わりに 私たちの治療を受けました

  • This is one of the arteries that feed the heart, one of the main arteries,

    血管造影を行ったところ 狭窄がありました

  • and you can see the narrowing here.


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


  • These minor changes in blockages

    1年後 良くなっています 普通は悪くなるばかりです

  • caused a 300 percent improvement in blood flow,

    このわずかな変化で 血流が300%改善しました

  • and using cardiac positron emission tomography, or "PET," scans,

    このわずかな変化で 血流が300%改善しました

  • blue and black is no blood flow, orange and white is maximal.

    ポジトロン断層法 (PET)でみると

  • Huge differences can occur without drugs, without surgery.

    青と黒は血流がなく オレンジと白は最大限の血流です

  • Clinically, he literally couldn't walk across the street without getting severe chest pain;

    薬物や手術なしで 大きな回復が可能なのです

  • within a month, like most people, was pain-free, and within a year,

    治療前 彼は道路を渡るだけで 激しい胸痛を訴えていました

  • climbing more than 100 floors a day on a Stairmaster.

    1か月後 痛みは消えました 1年後には ステッパーで1日に100段以上踏めました

  • This is not unusual, and it's part of what enables people

    1か月後 痛みは消えました 1年後には ステッパーで1日に100段以上踏めました

  • to maintain these kinds of changes,


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

    人生の質が大きく改善するので 生活習慣を変えようとするのです

  • Overall, if you looked at all the arteries in all the patients,

    人生の質が大きく改善するので 生活習慣を変えようとするのです

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


  • This is the natural history of heart disease,


  • but it's really not natural because we found it could get better and better,


  • and much more quickly than people had once thought.

    しかし それは必然ではなく 考えられている以上に回復できるのです

  • We also found that the more people change, the better they got.


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


  • it was mainly how much they changed,


  • and the oldest patients improved as much as the young ones.


  • I got this as a Christmas card a few years ago


  • from two of the patients in one of our programs.

    数年前 プログラムに参加していた 患者二人からクリスマスカードをもらいました

  • The younger brother is 86, the older one's 95;

    数年前 プログラムに参加していた 患者二人からクリスマスカードをもらいました

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

    弟は86歳 兄は95歳です

  • And the following year they sent me this one, which I thought was kind of funny.


  • (Laughter)

    翌年 これが送られて来ました

  • You just never know.


  • And what we found was that 99 percent of the patients


  • start to reverse the progression of their heart disease.

    私たちの研究では患者の99%に 心臓病の改善がみられました

  • Now I thought, you know, if we just did good science,

    私たちの研究では患者の99%に 心臓病の改善がみられました

  • that would change medical practice. But, that was a little naive.

    しかし この研究成果により医療が 変わるというのは甘い考えでした

  • It's important, but not enough.

    しかし この研究成果により医療が 変わるというのは甘い考えでした

  • Because we doctors do what we get paid to do,


  • and we get trained to do what we get paid to do,

    医者にも収入の糧が必要で そのための訓練しか受けていません

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

    医者にも収入の糧が必要で そのための訓練しか受けていません

  • Insurance will cover the bypass, it'll cover the angioplasty;

    保険制度が変われば 医療行為と教育は変わります

  • it won't, until recently, cover diet and lifestyle.

    保険はバイパスや血管形成手術に適用されますが 最近まで生活習慣と食事は除外されていました

  • So, we began through our nonprofit institute's

    保険はバイパスや血管形成手術に適用されますが 最近まで生活習慣と食事は除外されていました

  • training hospitals around the country,

    そこで 最初はNPO団体を通して

  • and we found that most people could avoid surgery,


  • and not only was it medically effective, it was also cost effective.

    すると 大半の患者は手術なしで治療が出来ました

  • And the insurance companies found


  • that they began to save almost 30,000 dollars per patient,

    保険会社も患者1人あたり 3万ドルの費用削減になりました

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

    保険会社も患者1人あたり 3万ドルの費用削減になりました

  • where they're paying for 1,800 people to go through the program

    メディケアは私たちが訓練した病院で 1,800人の医師を無償トレーニングする

  • on the sites that we train.

    メディケアは私たちが訓練した病院で 1,800人の医師を無償トレーニングする

  • The fortuneteller says, "I give smokers a discount


  • because there's not as much to tell." (Laughter)

    占い師が言います 「喫煙者は割引

  • I like this slide, because it's a chance to talk about

    短い予言になるのでね 」 (笑)

  • what really motivates people to change, and what doesn't.

    このスライドは動機付けに 何が効いて何が効かないか

  • And what doesn't work is fear of dying,


  • and that's what's normally used.

    「死の恐怖」はよく言われますが いい動機付けではありません

  • Everybody who smokes knows it's not good for you,

    「死の恐怖」はよく言われますが いい動機付けではありません

  • and still 30 percent of Americans smoke --


  • 80 percent in some parts of the world. Why do people do it?


  • Well, because it helps them get through the day.

    喫煙者が人口の80%の国もあります なぜでしょう?

  • And I'll talk more about this, but the real epidemic


  • isn't just heart disease or obesity or smoking -- it's loneliness and depression.

    後でも話しますが 人類を襲う本当の疫病は

  • As one woman said, "I've got 20 friends in this package of cigarettes,

    心臓病 肥満 喫煙ではなく 孤独と憂うつです

  • and they're always there for me and nobody else is.

    ある女性患者が言いました 「カートンの中には友達が20人います」

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


  • Or they eat when they get depressed,


  • or they use alcohol to numb the pain,


  • or they work too hard, or watch too much TV.

    嫌なことを忘れようと アルコールを飲んだり

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

    働き過ぎたり テレビを見たり

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


  • And the pain is not the problem: it's the symptom.

    しかし 原因に対処しないといけません

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

    苦痛は原因ではなく 症状です

  • or, they're going to get emphysema or heart attack is too scary,

    「死ぬぞ」と脅しても 怖すぎて患者は無視します

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

    肺気腫や心臓発作の 恐怖も同様です

  • The most effective anti-smoking ad was this one.


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


  • and "impotence" -- the headline is, "Impotent" -- it's not emphysema.


  • What was the biggest selling drug of all time

    タイトルも肺気腫ではなく インポテンツです

  • when it was introduced a few years ago?

    数年前に発売され 記録的に売れた 医薬品は何だったでしょう?

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

    数年前に発売され 記録的に売れた 医薬品は何だったでしょう?

  • It's not like you say, "Hey Joe, I'm having erectile dysfunction, how about you?"

    バイアグラです 多くの人が求めました

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


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


  • and nicotine makes your arteries constrict.

    問題は精神面ではなく 血管です

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

    タバコ コカイン 脂っこい食生活 ストレス

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


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

    社会では“格好良い”とされていることが 実は

  • lethargic, depressed and impotent, and that's not much fun.

    疲労感 憂うつ インポテンツの原因なのです 面白くないでしょう

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

    疲労感 憂うつ インポテンツの原因なのです 面白くないでしょう

  • you think more clearly, you have more energy,

    でも生活習慣を変えれば 脳へ血流が増し 思考能力が向上し 元気もでます

  • your heart gets more blood in ways I've shown you.

    でも生活習慣を変えれば 脳へ血流が増し 思考能力が向上し 元気もでます

  • Your sexual function improves.

    心臓への血流も改善し 性機能も回復します

  • And these things occur within hours. This is a study: a high fat meal,

    心臓への血流も改善し 性機能も回復します

  • and within one or two hours blood-flow is measurably less --

    このような変化は数時間で起こります こんな研究があります 感謝祭の日は

  • and you've all experienced this at Thanksgiving.

    脂っこいものを食べます すると数時間で 血の循環が悪くなります

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

    脂っこいものを食べます すると数時間で 血の循環が悪くなります

  • You feel kind of sleepy afterwards.


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


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

    一方 あっさりした食事をすると血流が増します

  • and so people are not afraid to make big changes in lifestyle if they're worth it.

    子供がいる人はわかるでしょうが 育児はライフスタイルを大きく変えたはずです

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

    価値があると思えば 生活を変えることが出来ます

  • and you feel so much better so quickly.

    逆説的ですが 変化が大きいほど得るものも大きく

  • For many people, those are choices worth making --

    たちどころに 気分もずっと良くなります

  • not to live longer, but to live better.


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

    長生きするためではなく より健康に生きるためです

  • because it really is a problem.


  • Two-thirds of adults are overweight or obese,


  • and diabetes in kids and 30-year-olds


  • has increased 70 percent in the last 10 years. It's no joke: it's real.

    糖尿病はこの10年で子供と30代で70%増加しました これは軽視できません

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

    糖尿病はこの10年で子供と30代で70%増加しました これは軽視できません

  • These are not election returns; these are the percentage of people who are overweight.


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

    選挙結果ではなく 人口の肥満度です

  • you get a new category, 15 to 20 percent; '92, '93, '94, '95, '96, '97 --

    85年からスタートし 86年 87年 88年 89年 90年 91年

  • you get a new category; '98, '99, 2000, and 2001.

    15-20%という新たな区分が現れました 92年 93年 94年 95年 96年 97年

  • Mississippi, more than 25 percent of people are overweight.

    また新たな区分です 98年 99年 2000年 2001年

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


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

    なぜでしょうか? ダイエット方法の一つです

  • (Laughter)

    長続きはしません そこが問題です

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


  • you either burn more calories by exercise or you eat fewer calories.


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

    運動して消費カロリーを増やすか 摂取カロリーを控えるか 二つのみです

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

    摂取カロリーを減らす方法の一つが 食事制限です

  • or if you restrict entire categories of foods.

    全般あるいは特定グループの食べ物を 控えると当然体重が落ちます

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

    全般あるいは特定グループの食べ物を 控えると当然体重が落ちます

  • The other way is to change the type of food.

    しかし問題は 食事制限は お腹が空きます 長続きは難しいです

  • And fat has nine calories per gram,


  • whereas protein and carbs only have four.


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


  • So you can eat the same amount of food, but you'll be getting fewer calories

    脂肪を控えると 食事制限せずに カロリーを控えられます

  • because the food is less dense in calories.

    同じ量を食べても カロリー密度が低いため

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


  • You know, I don't like talking about the Atkins diet, but I get asked about it every day,


  • and so I just thought I'd spend a few minutes on that.


  • The myth that you hear about is,

    よく聞かれるので 少し話します

  • Americans have been told to eat less fat,


  • the percent of calories from fat is down,


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


  • It's a half-truth. Actually, Americans are eating more fat than ever,


  • and even more carbs. And so the percentage is lower,

    無関係ではありません アメリカ人の脂肪摂取量は実は増えています

  • the actual amount is higher, and so the goal is to reduce both.


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

    脂肪の比率は減っても 量は増えました 率も量も抑えるべきです

  • and we agreed that Americans eat too many simple carbs,

    アトキンス先生が亡くなる前に 私たちはよく討論しました

  • the "bad carbs," and these are things like --


  • (Laughter)

    言わば 悪玉の炭水化物

  • -- sugar, white flour, white rice, alcohol. And you get a double whammy:


  • you get all these calories that don't fill you up because you've removed the fiber,

    砂糖 精白小麦 白米 アルコールなどは

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

    繊維がないため お腹いっぱいにはなりません

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

    すぐに消化され 血圧を上げます

  • But insulin accelerates the conversion of calories into fat.


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


  • these are not health foods --

    目標はポークリンドやベーコンやソーセージなどの 不健康な食べ物ではありません

  • but to go from "bad carbs" to what are called "good carbs."

    目標はポークリンドやベーコンやソーセージなどの 不健康な食べ物ではありません

  • And these are things like whole foods, or unrefined carbs:

    目標は悪玉炭水化物の代わりに 善玉炭水化物を摂ることです

  • fruits, vegetables, whole wheat flour, brown rice, in their natural forms, are rich in fiber.

    全粒穀物 精白されていない炭水化物

  • And the fiber fills you up before you get too many calories,

    果物 野菜 全粒粉 玄米などが 自然で繊維が豊富で

  • and it slows the absorption so you don't get that rapid rise in blood sugar.

    カロリーを摂り過ぎないよう 満腹感も与えてくれるし

  • So, and you get all the disease-protective substances.

    消化を遅らせて急に血糖値が 上がらないようにしてくれます

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

    おまけに 病気を予防します

  • but also what you include that's protective.


  • Just as all carbs are not bad for you, all fats are not bad for you. There are good fats.


  • And these are predominantly what are called the Omega-3 fatty acids.

    炭水化物が全て悪くないのと同様に 良い脂肪もあります

  • You find these, for example, in fish oil.

    良い脂肪のほとんどは オメガ3脂肪酸 という脂肪です

  • And the bad fats are things like trans-fatty acids and processed food


  • and saturated fats, which we find in meat.


  • If you don't remember anything else from this talk,


  • three grams a day of fish oil can reduce your risk of a heart attack

    皆さん これだけは覚えて下さい

  • and sudden death by 50 to 80 percent.

    魚油を毎日3グラム摂れば 心臓発作と 急死のリスクが 50%~80%減ります

  • Three grams a day. They come in one-gram capsules;

    魚油を毎日3グラム摂れば 心臓発作と 急死のリスクが 50%~80%減ります

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

    毎日3グラム カプセルで売っています