and the bigger conference is on the pursuit of happiness.

這一節談是大自然的奇功，

I want to try to combine them all,

而大會主題則是對快樂的追尋。

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

我試著統而合之，

Your body has a remarkable capacity to begin healing itself,

於我而言, 自我療癒(機能)確是大自然的極至玄奧。

and much more quickly than people had once realized,

你的身體有卓越的能力展開自療，

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

而且比過往人們所理解的要快得多，

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

你只要別再幹那些讓出亂子事的就是。

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

所以，實際上，我們許多用藥和生活上所做的

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

都是水龍頭沒關好卻一味拖地, .

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

我愛幹這事兒，因為它確實給予許多人

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

他們前所未有的新希望和選擇.

but that happiness is not --

又讓我們可談到 -- 飲食以外

we're talking about the pursuit of happiness,

"但快樂非單是...

but when you really look at all the spiritual traditions,

我們(著實)談的是 尋求快樂"♫

what Aldous Huxley called the "perennial wisdom,"

但當你認真審視所有這些心思

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

Aldous Huxley 所稱「亙常智慧」

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

你一旦超越那些將人劃分的稱號、規格和儀式的時候

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

底裡關係到我們求快樂的本性；

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

想我們天生想望能得和平, 得健康.

health is generally not something that you get.

所以它不是一種－快樂不是一件可攫獲的東西

But rather all of these different practices --

宏觀地來說 健康亦並非可(刻意)求取的東西。

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

反之，這種種不同的做法，

didn't develop these techniques to just manage stress

要明白那些古老印度猶太大師, 教士僧尼

or lower your blood pressure, unclog your arteries,

所研發的這些技巧, 並非僅僅為著紓壓，

even though it can do all those things.

降血壓、通血管，

They're powerful tools for transformation,

即便對這些都有功效。

for quieting down our mind and bodies

它們(應該說)是大號的改造模具、

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

可將我們的身心先安定下來

to be peaceful, to be joyful

容許我們體驗甚麼是快樂

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

平安、喜悅

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

並瞭解：那並非你可求取；

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

而是原來固有, 直至後來讓你自己擾亂了的一種東西。

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

我跟隨一位叫Satchidananda的老師研習瑜伽多年

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

有人會問(他)：「你是印度教徒麼？」他會答：「不，我是個[剃]度教徒」。

to disturb our innate health and happiness,

它的用意其實是要指明出是什麼讓我們

and then to allow that natural healing to occur.

擾亂自身內在健康和快樂，

To me, that's the real natural wonder.

從而讓身體展開自療。

So, within that larger context,

於我這就才是真正的自然奇功。

we can talk about diet, stress management --

據此, 我們方可於較廣的義理內

which are really these spiritual practices --

談飲食調節, 談壓力處理,

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

(說明白了)就是這些精神作業,

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

像適量運動、戒煙、互助群組－

And it's not a diet.

這些我都會再多說點－還有維他命和補品。

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

可這並非節食.

they think it's a really strict diet.

大多數人提起我建議的飲食時

For reversing disease, that's what it takes,

都看成是個硬餐單.

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

若是為了扭轉病情，那當然事在必行,

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

但若你只是想健健康康，那你的選擇可多了。

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

及至讓你踏上健康之路，

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

你將可活得更久，感受更好，

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

你將可減磅輕身..等等。

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

研究所得, 是我們一直做到的

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

只是用了極昂貴、先進高科技的的方法，

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

去證明原來這些簡單、低科技和便宜

We first began by looking at heart disease,

調適方法, 其中不少是老掉牙的, 竟有如此强大功效!

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

我們先來看一下心臟病：

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

26、27年前，我剛開始做這工作時，

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

一般認為你一旦得了心臟病，就好不了。

in many cases it could get better and better,

而我們發現的卻是，非但沒惡化

and much more quickly than people had once realized.

許多案例中, 病情反能好轉，

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

而且進度比前人所知快得多。

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

這是一位當時73歲的病人，

We used quantitative arteriography, showing the narrowing.

分流非做不可了，卻又決定做了這個

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

我們用量化造影術顯示其動脈窄化,

and you can see the narrowing here.

這是負責引血至心臟的其中一條主動脈，

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

你們可以看到這部位在窄化。

These minor changes in blockages

翌年，它竟沒那麼塞的－通常情況會相反。

caused a 300 percent improvement in blood flow,

這類阻塞的小變

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

讓血流量有3倍改善,

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

又以正電子發射計算機斷層做影, 或「PET」掃描出來

Huge differences can occur without drugs, without surgery.

藍黑部位表示沒血流量，橙白部位血流量最大。

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

重大的變化於沒用藥沒動手術的情況亦可發生.

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

按臨床診斷，他走過馬路都將會引起劇烈胸痛。

climbing more than 100 floors a day on a Stairmaster.

可一個月不夠，跟大部分人一樣，沒痛了, 一年不到,

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

能每天在登階機上爬一百層以上了。

to maintain these kinds of changes,

這並不稀奇, 更讓人得以

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

維持此等改善,

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

因其於他們生活的品質上造成了那麼重大的差異。

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

整體上，你們會看到這對比組內全體病人的動脈

This is the natural history of heart disease,

都於一年到五年內持續惡化。

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

此乃心臟疾病的自然歷程，

and much more quickly than people had once thought.

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，

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

且比從前的人想的快得多。

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

我們亦發現，人們改得越多，就變得越好。

it was mainly how much they changed,

這並非一個他們多老或病多重的官能關係，

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

而主要是他們作了多少改變,

I got this as a Christmas card a few years ago

所以最老的病人亦可以好轉改善, 一如年輕的患者.

from two of the patients in one of our programs.

數年前我收到這聖誕卡

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

是兩位參予我們其中一起試驗的病人寄來的.

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

弟弟86歲，哥哥95。

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

他們要向我展示他們從前是多柔軟,

(Laughter)

翌年，他們寄我這個，我覺得蠻攪笑.。

You just never know.

(哄笑)

And what we found was that 99 percent of the patients

可說不定呢.

start to reverse the progression of their heart disease.

而我們發現的是百分之99的患者

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

開始扭轉其心臟病情.

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

我在想 我們若以為只要做好科研

It's important, but not enough.

就能將醫療模式改過來 - 就太天真了點。

Because we doctors do what we get paid to do,

那當然重要，但不足夠。

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

因為我們醫生都是收費辦事，

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

我們受訓行醫收取酬勞。

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

故此若保險單給改了，那醫療作業及教育亦會相調整.

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

(到時)分流和血管修復手術都包在保險內了.

So, we began through our nonprofit institute's

但直至最近, (保險)才照管食療或生活調適費用。

training hospitals around the country,

於是我們開始透過我們的非謀利機構

and we found that most people could avoid surgery,

於全國各地醫院進行培訓,

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

我們發現大部分人可以避免動手術，

And the insurance companies found

如此這般, 醫療及成本效益俱佳。

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

保險公司亦發現

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

他們開始從每個(受保)病人省免了三萬元給付。

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

而Medicare現正進行一個示範企畫，

on the sites that we train.

他們付費讓1800個人在我們的培訓場地

The fortuneteller says, "I give smokers a discount

完成程序.

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

占卜師說：「吸菸者打折，

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

因為沒可說已不多。」而... (哄笑)

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

我喜歡這圖片，因為它能引起話題讓大家討論

And what doesn't work is fear of dying,

究竟什麼會激發變改, 又什麼不會.

and that's what's normally used.

[對死亡的恐懼]不會,

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

卻常被錯引。

and still 30 percent of Americans smoke --

每個抽煙的人都知道那對自己不好，

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

但美國人抽煙的人仍佔百分之三十.

Well, because it helps them get through the day.

某些地方是百分之八十。人幹嗎這樣做?

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

嗯, 因為(抽煙)幫他們將一天熬過.

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

這我會再談，但真正的流行病

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

不單是心臟病, 過胖或抽煙，而是孤寂和抑鬱。

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

就如一位女士所說的：「這煙盒裡有我的20個朋友，

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

當人都跑光了，它們總在哪。

Or they eat when they get depressed,

若將我這20個朋友都拉走，那你們要給我留下什麼?」

or they use alcohol to numb the pain,

他們感到鬱悶或大吃,

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

或用酒精將痛苦麻醉，

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

有些工作過勞，有些電視看太多。

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

逃避、麻醉、和迴避痛苦的方法林林總總，

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

但這一切的重點是要解決問題的起因

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

痛楚只是症狀, 而非問題本身.

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

而說他們會(因此)死掉更嚇得人不敢想象,

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

會得肺氣腫或中風都太可怕了，

The most effective anti-smoking ad was this one.

所以他們都不願想這些, 不管了。

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

這是一則最有效的反吸煙廣告:

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

你該留意到他那吊在嘴角, 垂頭喪氣的煙支，

What was the biggest selling drug of all time

和寫上「無能」兩字的標題 - 是「無能」，而不是「肺氣腫」。

when it was introduced a few years ago?

幾年前上市後

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

就一直大賣是什麼藥？

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

偉歌，對？為什麼? 因為很多男人需要它。

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

並非說已到了碰面就, 「嘿祖, 我亦不舉了, 你呢?」的地步.

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

然而，就看藥的銷量吧。

and nicotine makes your arteries constrict.

心理效用或有點，主要還是涉及心血管，

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

尼古丁讓你的血管收縮，

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

古柯鹼, 高熱量飲食, 情緒壓力亦然。

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

這在我們的文化裡被公認為顯酷的行為

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

卻正正是讓許多人累壞的舉措

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

沒勁兒、消沈以至陽痿，都不好過呢。

you think more clearly, you have more energy,

但你一旦將行為改變 (戒煙)，流進腦袋的血就多點，

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

腦筋就開了，手腳就靈了，

Your sexual function improves.

就像我向你們展示的那樣, 你的心就得到更多血，。

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

你的性功能亦會得到改善。

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

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

and you've all experienced this at Thanksgiving.

的一至兩小時, 血流量就會顯著減少,，

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

這在你們過感恩節時都曾體驗。

You feel kind of sleepy afterwards.

一頓大魚大肉後，感覺如何？

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

你儘會感到懨懨欲睡吧。

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

而低熱量的一餐，卻讓血流量不減反升。

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

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。

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

就是說只要是值得, 人們並不怕作出重大改變，。

and you feel so much better so quickly.

吊詭的是你的大變讓你得到大利，

For many people, those are choices worth making --

你很快就已變得好多了。

not to live longer, but to live better.

對許多人而言，那些值得作的抉擇。

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

並非為了活更久，而是為了活更好。

because it really is a problem.

我想聊一下有關過胖流行症候,

Two-thirds of adults are overweight or obese,

因這確實是個問題。

and diabetes in kids and 30-year-olds

三分之二的成人過重或過肥，

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

孩童期至三十歲得糖尿病的，

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

過往十年共增加了70%。這可不是說笑，是事實。

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

讓你們看, 這來自美國疾病控制與預防中心。

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

這不是選票結果，而是過重人口的比例。

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

若你從85年起看, 到86, 87、88、89、90、91年

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

你得到一個新類別，是百分之15 到 20 ；92、93、94、95、96、至97年間

Mississippi, more than 25 percent of people are overweight.

又另一個新類別；98、99、2000和2001年間。

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

在密西西比，過重的人口超過百分之25。

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

幹嗎會這樣？嗯，這是某種減肥法，效果不錯，

(Laughter)

但是不持久，那正是問題所在。

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

（笑聲）

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

其實如何減肥並沒有什麼神祕；

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

要不運動燃燒多點卡路里，要不少吃一點卡路里。

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

少吃點卡路里的一個方式是節食,

or if you restrict entire categories of foods.

就是說你吃什麼都好，吃少點就可以減肥,

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

又或者完全不吃某類食物。

The other way is to change the type of food.

但問題是，你餓了會很難受.

And fat has nine calories per gram,

另一種做法是改食別的.

whereas protein and carbs only have four.

脂肪每公克含九個卡路里，

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

而蛋白質和碳水化合物只有四個。

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

所以脂肪少吃你就少吃進卡路里，犯不著節食。

because the food is less dense in calories.

你可以吃同等份量食物卻同時攝取低卡路里.

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

因為那些食物卡路里沒那麼高。

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

再說讓你感飽腹是食物的份量，而非類別。

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

我不想多講甚麼[食肉減肥法]，但總是天天被問及。

The myth that you hear about is,

所以我想還是花幾分鐘來說一下。

Americans have been told to eat less fat,

你們聽到的這迷思是:

the percent of calories from fat is down,

「美國人被勸說少吃點脂肪，

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

於是脂肪卡路里比例低了，

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

美國人卻比前更肥；換言之，脂肪不致肥。」

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

這說來只對了一半。事實上，美國人比過往吃更多脂肪，

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

甚至更多碳水化合物。於是比例是低了點，

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

實質份量卻是多了。所以目標應該是兩樣都要減掉。

and we agreed that Americans eat too many simple carbs,

艾京斯博士去世前跟我曾多次辯論，

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

我們都同意美國人吃得太多單醣食品，

(Laughter)

「bad carbs」，像

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

（笑聲）