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Zusammenfassung von How Not to Die

Name: How Not to Die
Rating: 4.5 (366 reviews)
Author: Michael Greger and Gene Stone

Michael Greger and Gene Stone

Discover the Foods Scientifically Proven to Prevent and Reverse Disease

4.5 (366 Bewertungen)

23 Min.

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Diets Diseases & Illnesses Healthy Living Aging

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How Not to Die
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What’s in it for me? Get the simple secret to a long, healthy life.

Diets aren’t just about getting you swimwear-ready for the summer. Eating the right way can profoundly affect your health, and while immortality might not be on the menu, you can certainly prevent or delay the inevitable. Your dinner choices can keep you in good health even as you make it to a ripe old age.

With so much contradictory advice coming from every source, from your friends to your social media feed, it’s hard to know where to start. But there are some clear, easy-to-follow rules backed up with scientific evidence, and eating more healthily certainly needn’t be a joyless, bland experience.

In these blinks, you'll find out

how adding one meal containing meat impacted the health of vegetarians;
why apples are good, but blackberries are ten times better; and
how oregano adds so much more to your marinara sauce than simply delicious seasoning.

Poor diet is the number one cause of premature death, and it’s often ignored by the medical industry.

Today many people live to 100 and beyond, but living longer doesn’t mean living healthier.

According to a study published in the American Journal of Medicine of 42,000 autopsies of patients aged over 100, a large percentage died from diseases rather than simply old age, despite being assessed as healthy right up until their deaths.

How come?

The primary culprit is diet. Just take a “Nutritional Update for Physicians” published in the Permanente Journal in 2013, which said that the 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.

If you don’t accept that, just compare the American diet to that of another nation. After adopting US eating habits, Japanese-Americans are at as great a risk of suffering a heart attack at 40 as their Japanese counterparts are at 60.

So, food is the issue, and the American medical profession is sorely lacking in nutritional knowledge. It’s so bad that only 25 percent of all US medical schools offer even one course in nutrition, marking a 37 percent decline from just 30 years ago.

This is no accident. In 2001, a bill was introduced in California that would require physicians to receive 12 hours of nutritional training over four years, but the California Medical Association opposed it. The California Medical Board requires all doctors to receive 12 hours of training in pain management and end-of-life care but has less interest in using nutrition to stop people getting sick.

Instead, doctors are being taught to prescribe drugs. As a result, the US market is responsible for one-third of the $1 trillion plus spent annually on prescriptions worldwide, and around 70 percent of Americans take a prescription drug regularly.

A plant-based diet can provide better treatment than pharmaceuticals.

In 2014, the American Journal of Clinical Nutrition published an article which found that 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?

Fruits, especially berries, help deter cancer and boost the immune system.

Everyone has heard the saying, “an apple a day keeps the doctor away.” But is that true? Well, if you throw in a handful or two of berries, it just might be!

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. Harvard research has found that drinking fruit juice correlates to a higher risk of type-2 diabetes because of its high ratio of sugar to fiber, whereas whole fruit has been correlated to a lower risk of the same condition.

Vegetables are vital to a healthy diet.

Do you remember how, when you were a child, your parents wouldn’t let you leave the table until you’d finished all your veggies?

Well, all those leafy greens may have extended your life, since vegetables are on the front line of preventing life-threatening diseases.

Beans and whole grains are great for your health.

Beans get a bad rap for the, uh, unpleasant side effects they produce, but actually, they’re super nutritious. 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. Tempeh, young whole soybeans or other whole soy-based foods are better options.

Nuts and seeds are super nutritious.

Did you know that a single daily serving of nuts or seeds can make all the difference in fighting disease?

The Global Burden of Disease Study carried out between 1990 and 2010 found that eating too few seeds and nuts was the third leading dietary risk for death and disability worldwide.

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.

They contain the highest levels of antioxidants of all food groups. A bowl of whole wheat pasta, tomato sauce and broccoli contains 150 units of antioxidants. Add just a single teaspoon of oregano to the mix, and that number jumps to 300!

When it comes to beverages, water reigns supreme.

Imagine you’re absolutely parched. You open the fridge door and grab the nearest beverage to hand. Unless you’re reaching for a bottle of water, chances are your choice isn’t going to be very healthy.

Ideally, you should aim for at least five 12-ounce beverages per day, and there’s nothing better than pure H2O. It’s so good for you that the Beverage Guidance Panel, which publishes nutritional information on drinks, lists water as number one on its six-tier scale.

Exercise coupled with a healthy diet is the recipe for a long life.

Do you remember a time when kids played outside all day long? Plenty of things have changed now that kids sit around playing video games for hours.

This shift has been terrible for health; our sedentary lifestyles are major killers. Just consider a 14-year study by the American Cancer Society. It followed over 100,000 Americans and found that men who remained sedentary for six hours per day or longer were 20 percent more likely to die than those who sat around for three hours or less. The same numbers even held up for those who ran or swam for an hour a day!

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Worum geht es in How Not to Die?

How Not to Die (2015) explains how a plant-based diet can extend your life while transforming your quality of living. These blinks offer a wealth of health-boosting nutritional information and hands-on dietary advice that you won’t get from your doctor.

Bestes Zitat aus How Not to Die

The study of the teeth of ancient civilizations, where no toothbrush or floss was ever used, found almost no cavities. Candy bars hadnt been invented yet.

—Michael Greger and Gene Stone

Wer How Not to Die lesen sollte

Patients diagnosed with life-threatening conditions such as heart disease and diabetes
Those with a family history of such conditions
Anyone who is overweight, tired or generally feels unwell

Über den Autor

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.

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