Mr. Ma gave me a homework assignment: to read "Everyone's War" and to write a book note. The subtitle of the book is: Effective Lifestyle to Ward Off Cancer, and the English title is Anticancer, a new way of life.

I'm not going to talk about it, but I have a lot of homework to do. In the past, there was Master Yu's "Why Architecture Falls" and "Why Architecture Stands Up"; then there was Mr. Fan's "Meta-Writing", and it was in two successive editions; and recently, a colleague suggested that I must take a look at "Mystic River".

The choice to write this first is by no means a big deal, but the book responds to middle-aged concerns. And, of course, to good food and tea. The author of the book is the French David servan schreiber, later called David. He is a doctor and a Ph.D. who walked the path of fighting cancer for 18 years after being stricken with cancer himself. So this book is a book of experience in finding the why and also the how.

The book can be roughly summarized in three parts. The introduction through chapter 3 can be divided into the first part. David, in the course of his research, found out he had cancer in a chance brain scan, went through all the agonizing struggles, took a moment to observe the survival curve of cancer, and realized that there was still a great deal to be done to improve the survival rate.

Chapters 4 through 8 are the second part. It focuses on the mechanisms of cancer formation as well as the mechanisms of fighting cancer. Particularly on the individual level of diet and social level of environmental protection on cancer prevention and treatment play what role, a detailed introduction. It is the relationship between micro and macro right.

Chapters 9 to 13 are the third part. It focuses on the mindset of fighting cancer, how to drive out fear, and how to mobilize the body code.

This is not a package to win the war of war book, is the research frontiers of people in their own premise, summarized the lessons learned, its ringing also mourn, its words are good. It is very valuable and instructive.

2 Mechanism

Many of the conclusions in the book, in everyday life have appeared, and now finally know how to come. It feels great to know what you know and why you know it.

Not only does it feel great, it makes one's view of the things involved stronger, and thus continues to work. This should also be relevant to the author's original intent.

Take the underlying logic, for example. Cancer is the result of a general maladaptation of the individual's body brought about by changes in nutrition, production and lifestyle since the industrial age. There is no such thing as a sure-fire cancer gene, and whether or not you are prone to cancer has more to do with lifestyle than with genetics. The macro-environment has a huge impact on the formation of lifestyle, while each individual's diet, mindset and immunity constitute the specific lifestyle at the micro-level. Therefore, the anti-cancer mechanism is to start defense from these four aspects. In addition to focusing on protecting the environment, this includes adjusting the diet to take in as much of the tumor-fighting chemicals in plants as possible; it includes understanding and healing the trauma; and it also includes establishing a good immune relationship with the body to reduce inflammation.

Take, for example, the long-tail theory. Cancer patients usually have an average median survival time, meaning that half of them don't live until that time, and the other half naturally stretch out after that time, always with a long tail that extends far beyond the coordinates of time. For cancer treatment, longer time means two things: the environment may change and there may be new advances in treatment. So the goal in the fight against cancer is to try to make sure you're in the long tail of the survival curve.

The direction of effort, for example. It's clear that four directions **** work together: detoxification and treatment of carcinogens, cancer-fighting eating habits, adequate physical exercise, and seeking peace of mind.

The direction of effort does not come for nothing, it is directed at the process of cancer development to play a blocking role. The development of cancer usually goes like this: once the conditions are right and the abnormal genes start to trigger, they secrete special substances that poison the body's tissues and produce inflammation, which accelerates the expansion of cancer cells. The cancer cells commandeer blood vessels to provide them with oxygen and nutrients to expand even more rapidly, resulting in the formation of tumors.

To thwart this process, the immune system has to work first and foremost so that the natural killer (NK) cells are not paralyzed by the cancer cells, and once the NK cells and white blood cells stand by in the face of inflammation, the situation is very difficult to control; and the body has to refuse to produce inflammation because inflammation helps to form new tissues is two-fold, and the mechanism of inflammation is to help heal wounds, and as the cancer cells allow inflammation to grow stronger, this mechanism is used to promote inflammation. The mechanism of inflammation is to help heal wounds, and when cancer cells make inflammation worse, this mechanism is used to promote the growth of cancer cells; and to make blood vessels refuse to proliferate, as the body, after being abducted by cancer cells, will rapidly generate new blood vessels for the cancer cells to act on, and inhibiting the proliferation of blood vessels will be able to drain tumors and even make them degenerate. If you can't seize this opportunity, there is no natural way to defend against cancer.

3 Mindset

The authors write that battling a serious illness is a scary and lonely journey. The authors argue that Western values are overly pragmatic and fail to see the tangible role that soothing loneliness plays in healing. When a cancer patient tries to talk about it, it's better to be surrounded by people who are simple and direct, who have something to say and nothing to say, who don't panic, who don't use generalized platitudes and clichés that seem to be encouraging, but are actually about how long the person is going to live.

Interestingly, the author's relationship with his parents was originally one in which he felt that he did not live up to his parents' expectations and was not recognized by them. This time, he finally got free in front of his parents with the help of his illness. Just kinda heartbreaking.

In chapter 9 and later chapters, the author goes on to explore character, and "helplessness". There is a theory that cancer patients have a "Type C personality," as opposed to the "Type A" personality of cardiovascular disease patients, who are impatient and easily agitated. It is believed that cancer patients have overly rational and repressed emotions, or emotional trauma from parental alienation that occurred in infancy.

The authors write that people who display a type C personality are generally less popular in childhood. Their parents may have been irritable, or cold and distant and overly strict. These children usually receive little encouragement from their parents and thus become sensitive and vulnerable and weak by nature. Later, in order to be cared for, they will do everything they can to fulfill the expectations of others, rather than acting according to their own desires. As adults, they are seldom angry and are "really good people", "always helpful", "practically saints". The point is, the authors go on to say, that this claim has been abandoned because it lacks sufficient scientific basis.

But it is true that many cancer patients, for some reason re-traumatized, have opened the scars of the previous, not yet fully healed, and feel helpless, desperate, and self-destructive, and this feeling of helplessness disrupts the psychological and physiological balance. Experiments have shown that the white blood cells, NK cells, T lymphocytes and B lymphocytes of the immune system are extremely sensitive to the thought of losing the will to live. Once the will to live is lost, the immune system will follow and surrender.

The authors also offer advice on combating stress. Since there is no escaping stress, practice releasing it on a regular basis. To let the stress "gently slide off the body like a drop of water on the back of a duck". Meditation and breathing are introduced, and it is argued that chanting sutras actually regulates breathing.

Fighting cancer also requires banishing fear. Fear of death stems from fear of nothingness and fear of loneliness, but also fear of not being able to face dragging others down, fear of leaving children behind, and fear of unfinished business.

Fighting cancer also involves making friends with the body, moving and exercising to activate the inhibitory and defense mechanisms in one's body that help to fight cancer, and simple exercises are great; martial arts that explode with roar help to boost energy, and joining an exercise group makes a person more able to persevere. Massage can also stimulate the life force. Look at the description not so much "massage" as "touch", as is now common for babies.

4 Diet and Beyond

The author recognizes and cites the basic concept of detoxification in Ayurvedic medicine (the traditional medicine of India), and lists three phenomena that have altered the body's environment: the addition of highly refined sugars to the diet, changes in cultivation and feeding practices, and the high levels of chemical exposure that have only occurred since 1940. exposure to chemical products only after 1940.

With the change in fat intake, there was a phenomenon called the "American Paradox", in which fat intake became lower and obesity rates increased. Dairy cows and hens are being fed in such a way that w-3 and w-6 fatty acids have gone from a near-balanced 1:1 to 1:15 or even 1:40, while w-6 fatty acids are acting as a pro-inflammatory, fat-storing agent. The growth hormone BST added by cattle farms raises the insulin-like growth factor IGF in cows and carries it over into the milk, where it promotes cell growth and accelerates the growth of malignant tumors. Meanwhile margarine, which is vegetable-based, and sunflower oil, among others, are rich in w-6 fatty acids, and their widespread use has resulted in the "Israeli paradox," whereby populations with low cholesterol levels have the highest rates of myocardial infarction and obesity. In addition, processed foods contain trans fats, which are hydrogenated or partially hydrogenated w-6 cooking oils that have the advantage of not being rancid and the disadvantage of being more inflammatory.

The higher up the food chain humans are, the more persistent organic pollutants (POPs) they ingest, because pollutants are not only bioaccumulative, but also often fat-soluble. Toxic chemicals, even in low, seemingly harmless doses, can be highly toxic when mixed and interacted with each other, known as the "cocktail effect".

Bisphenol A is another killer brought about by the food industry's extensive use of PVC plastics. Even a small intake of a hot drink in a paper cup can push a tumor one step further, or help it to resist the human attack. The food industry's extensive use of additives such as phosphate, etc. stimulates "non-small cell lung cancer", which is widely used in processed meat products, processed cheese, processed pastries, processed beverages and processed frozen foods, as preservatives. Environmental pollutants, such as pesticides and fungicides, pose a higher risk of promoting brain tumors.

In addition, tobacco is much more strongly associated with cancer than fat is with cancer. The relationship between cell phones and brain tumors is not yet clear, but cell phone users of more than 10 years have a significantly greater risk of brain tumors on the side of the body where they often listen to the phone.

5 terrain

In this book, it means the comprehensive conditioning from the inside out to win without fighting, and strengthening the terrain is to fertilize oneself with shovelfuls of soil. It takes 5-40 years for cancer cells to develop into tumors, so the authors believe that Tibetan acupuncture, meditation, herbal infusions, and daily corrective eating habits are all promising.

There are these anti-cancer foods, also called functional foods, as follows.

Green tea, containing catechins, also known as tea polyphenols, functions to stop cancer cells from invading tissues, preventing the manufacture of new blood vessels needed for tumor formation, and also promotes liver function and thus better detoxification;

Olive, flaxseed, and canola oils are a relatively balanced blend of w-3 and w-6 fats, which allows for a relatively reduced intake of inflammation-promoting w-6 fatty acids, of which olive oil is rich in antioxidants that inhibit the initial growth, and further development, of cancer;

Soy is a safe hormone that works for both men and women, and its soy isoflavone content also hinders the production of blood vessels. Safe refers specifically to soy in food form, and refined soy isoflavone supplements can worsen certain breast cancers. In addition, soy has a component of genistein that conflicts with paclitaxel, so it is best to avoid soy foods during paclitaxel chemotherapy.

Turmeric is a potent ingredient discovered in the Indian diet, with excellent anti-inflammatory properties and no significant side effects. Let's just say how wise Indians are in making curry ingredients, favoring turmeric to be mixed with pepper to be absorbed by the body.

Berries such as blackberries, raspberries and strawberries contain ellagic acid, which hinders vascular endothelial growth factor and platelet-derived growth factor, as well as detoxifies cells. Cherries contain glucosinolates, which help the body remove exogenous estrogen. Blueberries contain anthocyanins and proanthocyanidins that force cancer cells to commit suicide. Lingonberries, cinnamon and dark chocolate are also rich in proanthocyanidins.

Nuclear fruits such as plums and peaches are rich in anticancer substances and have also shown to ward off breast cancer cells and lower cholesterol.

Spices and herbs act a bit like the anti-cancer drug Gleevec, not poisoning but inhibiting day after day. Peppermint, thyme, moringa, oregano, basil and rosemary are rich in terpene fatty acids, which act on a variety of tumors, slowing down the spread of cancer cells and even triggering them to apoptose themselves. Rosemary's terpene component, salvia divinorum, affects the spread of cancer cells and also helps chemotherapeutic agents penetrate cancer cells. Parsley and celery contain apigenin, which strongly inhibits the angiogenesis normally required by tumors.

There are also shiitake, enoki and flat mushrooms that contain shiitake polysaccharides, which stimulate immune system activity. There is also ginger, cruciferous vegetables such as cabbage, kale, chard, bok choy, cauliflower, and broccoli, as well as garlic, onions, leeks, shallots, and parsnips, carotene-rich carrots, yams, sweet potatoes, pumpkins, zucchini, persimmons, apricots, and beets, and brightly colored fruits and vegetables rich in vitamin A and lycopene, which is known to inhibit even gliomas. There are also seaweeds, such as nori, kelp and seaweed. There are also citrus fruits, which contain anti-inflammatory flavonoids that stimulate the liver's purification mechanisms. There's also pomegranate juice, which has anti-inflammatory components and antioxidant properties. There is also dark chocolate, with more than 70% cocoa content, containing antioxidant components, proanthocyanidins and polyphenols.

All of these foods need to be synergistic to work on multiple mechanisms, and are "medicinal" and gentle enough not to cause side effects. It can be understood that real food is more effective than supplements, and that a combination of foods is more effective than eating them separately. This is the "cocktail effect".

The medicine is pure and good, and the ingredients are mixed. As for wine, if you don't drink it, don't get into the habit of drinking it. The wine is good, but do not be greedy, is undoubtedly the iron law.

The above is the content of this book, "body potential" is very important, awareness is very important, so we have to mobilize the forces of nature to synergize, in order to drive away the false sense of despair, to deepen the understanding of life, and long to bathe in the glory of life. Survival of the war is not bound to win, people will eventually be lost in the dust, the only positive life is more valuable, to study the chapter and verse, to grow their courage, and ultimately can backwater, live out of the state, live into the long tail.