- Borrow the book from the Connie Delaney Medical Library, “How Not to Die” by Michael Greger, MD.
- This community reading club is for anyone who wants to read and have conversations about health, diet and lifestyle choices. Follow the weekly online reading plan right here!
Our 15 weeks of Wednesdays postings will guide you through reading the book in a different way and provide video weblinks to support your reading. Why did Michael Greger become a doctor and write this book?!
It’s time to read! But don’t worry if you still don’t have your book; you won’t have any problem catching up!
Explore the book contents. There are two parts: the first part has chapters about specific conditions which is what Dr. Greger calls the “Why,” and the second part is Dr. Greger’s “Daily Dozen” which is the “How.”
Flip to the back…Whoa! See all those references? Over 120 pages worth?! Those article citations are clinical studies and the “evidence” to support claims. Dr. Greger will sometimes comment on what makes some studies better than others. Clinical studies take different forms. This link explains the different levels of clinical studies: http://guides.mclibrary.duke.edu/c.php?g=158201&p=1036068
Read the Preface, Introduction for Part 1, Introduction for Part 2 and the short chapter titled, “Dr. Greger’s Daily Dozen.”
The answer to last week’s question, What is lifestyle medicine and who benefits from it?
“…healthy lifestyle factors can have a strong impact on the prevention of chronic diseases: not smoking, not being obese, getting a half-hour of exercise a day, and eating healthier –” pg 6 “Most doctor visits are for life-style based diseases, which means they’re preventable diseases.” pg 10
“No one profits from lifestyle medicine (other than the patient!)… there is one corporate sector that actually benefits from keeping people healthy – namely, the insurance industry.” pg. 11
From Part 1, read Chapter 1 How Not to Die from Heart Disease
- In this video you’ll reinforce your reading: “How not to die from heart disease”
From Part 1, read Chapter 2 How Not to Die from Lung Diseases
Answer to last week’s question, What is the “Tomato Effect?”
“The term was coined in the Journal of the American Medical Association in reference to the fact that tomatoes were once considered poisonous and were shunned for centuries in North America, despite overwhelming evidence to the contrary.” “…example of the medical establishment rejecting sound science when it goes against the prevailing conventional wisdom.” pg 28
From Part 1, read Chapter 3 How Not to Die from Brain Diseases
- The highest frequency of the Alzheimer’s susceptibility gene is in Nigeria, but they also have some of the lowest Alzheimer’s rates. HOW?
- And another link of interest B Vitamins and brain health
From Part 2 read Beans
- Yes, but BEANS, REALLY? PHEW!
- Cooking dried beans at high altitude takes DAYS! But Do I really want to eat canned beans?
From Part 2 read Berries
Answer to last week’s question, Which berry has the highest concentrations of melatonin? “Goji berries, however, have the highest concentrations of melatonin.” pg 293
From Part 1, read Chapter 4 How Not to Die from Digestive Cancers
From Part 1, Read Chapter 5 How Not to Die from Infections
From Part 2, read Other Fruits
Answer to last week’s question Which body organ has the greatest exposure to the outside world? “Counting all the little folds, some scientists estimate the your gut would blanket thousands of square feet, vastly more expansive than your skin and lungs combined. What you eat may very well be your primary interface with the outside world.” pg 62
Let’s lighten our reading load a bit… the HOLIDAYS are approaching!
From Part 1, Read Chapter 6 How Not to Die from Diabetes
From Part 2, Read Cruciferous Vegetables
Answer to last week’s question What is so special about broccoli?! “the component responsible… is thought to be sulforaphane, which is formed almost exclusively in cruciferous vegetables. Beyond a promising anticancer agent, sulforaphane may also help protect your brain, and your eyesight, reduce nasal inflammation, manage type 2 diabetes…” pg 305
A lighter reading load continues for the holidays.
From Part 1, Read Chapter 7 How Not to Die from High Blood Pressure
From Part 2, Read Greens
Answer to last week’s question: Eating too much of this substance may kill up to 4 million people in a year. “The two most prominent dietary risks for death and disability in the world may be not eating enough fruit and eating too much salt. Nearly five million people appear to die every year as a result of not eating enough fruit, while eating too much salt may kill up to four million.” pg. 124
It’s the last week of a lighter reading load
From Part 1, Read Chapter 8 How Not to Die from Liver Diseases
From Part 2, Read Other Vegetables
Answer to last week’s question: What cooking method produces acrylamide (a probable human carcinogen)?! What cooking method produces acrylamide (a probable human carcinogen)?! “Deep fat fried foods, whether of plant origin (like French fries) or from animals (like fried chicken), have been associated with higher cancer risk. Deep-frying leads to the production of dangerous heterocyclic amines in meat… and to acrylamide in deep-fried plant foods.” pg. 333
From Part 1, Read Chapter 9 How Not to Die from Blood Cancers
From Part 1, Read Chapter 10 How Not to Die from Kidney Disease
From Part 2, Read Flaxseeds
Answer to last week’s question: Why might animal protein be so detrimental to kidney function? “Another reason animal protein may be so detrimental to kidney function is that it is generally more acid forming. …animal protein tends to have higher levels of sulfur-containing amino acids, such as methionine, which produce sulfuric acid when metabolized in the body.” pg. 168
From Part 1, Read Chapter 11 How Not to Die from Breast Cancer
From Part 2, Read Nuts and Seeds
FFrom Part 2, Read Herbs and Spices
Answer to last week’s question of the week: What’s so special about the spice turmeric?! Answer: “…curcumin, the pigment in turmeric that gives it that bright yellow color… may play a role in preventing or treating lung disease, brain disease, and a variety of cancers, including multiple myeloma, colon cancer, and pancreatic cancer. But curcumin has also been shown to help speed recovery after surgery and effectively treat rheumatoid arthritis…” pg. 351
From Part 1, Read Chapter 12 How Not to Die from Suicidal Depression
From Part 1, Read Chapter 13 How Not to Die from Prostate Cancer
From Part 2, Read Whole Grains
Answer to last week’s question of the week: What’s the connection between coffee drinking and suicide risk?! “…people who drank two or more cups of coffee daily appeared to have about only half the suicide risk compared to non-coffee drinkers… people who drank more than six cups a day were 80 percent less likely to commit suicide, though drinking eight or more cups a day has been associated with increased suicide risk.” Pg. 206
From Part 1, Read Chapter 14 How Not to Die from Parkinson’s Disease
From Part 2, Read Beverages
Answer to last week’s question of the week: People who eat what food appear to have a significantly lower risk of developing Parkinson’s disease? “…a Harvard University study of about 130,000 people found that people who eat more berries do indeed appear to have a significantly lower risk of developing the disease [Parkinson’s].” Pg. 236
From Part 1, Read Chapter 15 How Not to Die from Iatrogenic Causes
From Part 2, Read Exercise
Answer to last week’s question of the week: What can you eat to avoid muscle soreness from exercise? “…eating blueberries, for example, can significantly reduce exercise-induced imflammation. Studies using cherries show that this anti-inflammatory effect can translate into faster recovery time, … Eating two cups of watermelon prior to intense physical activity was also found to significantly reduce muscle soreness.” Pg. 396
From Part 2, Read Conclusion, Acknowledgements, Appendix
For questions, contact OneBook@vvh.org