告别李咏！科普视频：癌症并不是无法预防！

欢迎来到私人护理医生频道
Welcome to Personalcare Physicians TV

我是杰夫·巴克博士
My name is Dr. Jeff Barke

我想先跟你们讲一件有趣的事 有一天我们一群人在办公室里买彩票
You know a funny thing the other day a group of us in the office were playing the lottery

然后这让我想起了一个进来我办公室咨询问题的病人
and it got me thinking about a patient that came in and asked a question

那是一个位四十八岁的超重男性 他想要知道的是
This was a 48 year old overweight male and he wanted to know

有没有他可以做的补充项目 比如说是一粒药丸或是某种干预
was there a supplement,a pill,some sort of intervention that he could do

来帮助他远离癌症
to prevent himself from getting cancer

这让我想起了基因博彩
It made me think about the genetic lottery if you will

接下来我想分享的都是我自己所相信的
My belief is the following

我们中一些人的基因是幸运的
Some of us are genetically blessed

尽管他们也抽烟喝酒 缺乏运动
Smoking,Drinking,Lack of exercise

他们照样也能活到一百岁左右
We're gonna live to be a hundred or so

相反 我们中一些人的基因则是被诅咒的
Some of us are genetically cursed

尽管他们尽了最大的努力来照顾自己
That is despite our best effort in taking care of ourselves

不好的事情有时甚至会在他们年轻的时候发生
Bad things are going to happen sometimes at a young age

然而对于大多数人来说 我们处于这两者中间

For most of us however we're somewhere in the middle

我们照顾自己的方式将决定着我们有关疾病的基因表达
That is how we take care of ourselves is going to determine that genetic expression of disease

因此对于大多数人来说 这里有三个关键的重要因素
So for the majority of us here are three key important elements

来帮助我们预防疾病和最终预防癌症
in preventing disease and ultimately preventing cancer

第一点 也是最重要的一点
Number one and most important

吃抗炎性的食物
Eat an anti-inflammatory diet

越来越多的证据表明 炎症是我们身体疾病发生的基础
Growing evidence supports inflammation as the foundation upon which disease occurs in our body

我们的营养与炎症直接相关
Our nutrition is directly related to inflammation

避免以下这几种食物可以预防炎症的发生
Avoid the following to prevent inflammation

加工食品
Process foods 

动物脂肪
Animal fat

便宜的植物油
Cheap vegetable oil

当然还有酒精
and of course alcohol

取而代之的是 我们要吃地中海或区域式饮食
Instead eat a Mediterranean or Zone diet

这种饮食结构富含大量新鲜蔬菜 水果 瘦肉蛋白和健康脂肪
with lots of fresh vegetables,fruit,lean protein and healthy fat

在你的营养饮食中加入鱼油可以进一步帮助减少炎症
Add fish oil to your nutrition to further help reduce inflammation

第二点
Number two

坚持每天锻炼
Exercise almost every day

锻炼有助于身心健康
Exercise helps both mental and physical health

你不需要让自己的锻炼变得很复杂
It does not have to be complicated

就算每天的运动量只是20分钟的散步 也能让你有巨大的改变
Even a 20-minute daily walk can make a big difference

所以你没有借口不去锻炼
So you have no excuse when it comes to exercise

第三点
Number three

享受充足的睡眠
Get plenty of sleep

对于成年人来说 每晚需要至少6个小时来帮助我们的身体恢复活力
For an adult at least six hours a night is needed to help our bodies rejuvenate

睡眠不足会引发高血压 肥胖症 糖尿病
Poor sleep is associated with high blood pressure,obesity,diabetes

以及其他各种各样的疾病
and other illnesses as well

我的建议并不是什么复杂的事
My advice is not rocket science

然而我们大多数人却都在回避这些简单的办法
Yet most of us avoid these simple principles

如果你想要获取更多关于医疗、健身或是营养的信息的话
For more information on medical,fitness or nutrition information

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Please visit us online