如何在人生的每個十年活得又好又健康
Half of people in the UK admit they would only change their ways if they had a warning from their doctor, a recent Bupa survey found. But no matter what age, there are certain things we should all be doing to improve our health - whether that be eating healthily, quitting smoking or keeping active.
Bupa最近的一項調查發現：一半的英國人承認，如果醫生給予警告，他們會改變自己的生活方式。但無論是何年紀，我們都應該做這些事讓自己更健康--吃得健康、戒菸和保持運動。Here, we look at specific issues which, if addressed through the decades, can help you achieve a long , healthy and happy life. Four Bupa Health Clinic experts - Dr Luke Powles and fellow GP Dr Ann Robinson, dermatologist Dr Stephanie munn and behaviour change adviser Juliet Hodges - offer their advice on staying healthy from your 20s to your 60s.
本文着眼於一些具體問題，如果在幾十年內一一解決，將有助於你活得健康、長壽、幸福。Bupa健康診所的四位專家--盧克·波爾斯醫生、安·羅賓森全科醫生、皮膚科醫師史蒂芬妮·芒恩和行爲變化顧問朱麗葉·霍齊斯--給出瞭如何在20至60歲保持健康的建議。Twenties
20至30歲
Boozing, smoking, poor mental health and too much time in the sun are the big risks in this age group. Current guidelines advise up to 14 units of alcohol a week - equivalent to seven medium glasses of wine.
喝酒、抽菸、心理健康欠佳和曬太陽時間過長是這個年齡段人羣面臨的最大風險。目前的指導方針建議每週最多喝14單位的酒飲--相等於7杯中等量的酒飲。"Minimising your alcohol intake can help reduce a range of problems including liver disease, obesity and some cancers," says Dr Powles. Suicide is the leading cause of death among young people, so look after your mental wellbeing.
"減少酒精攝入可幫助減少一系列問題，包括肝臟疾病、肥胖症和一些癌症問題，"波爾斯醫生說道。自殺是年輕人死亡的主要原因，所以請照顧好自己的精神健康。Dr Powles says: "Getting the right help and support early can ensure you're well-armed with ways to manage your mental health throughout your life." If you want a tan, wear sunscreen - and avoid sun beds.
波爾斯醫生說："儘早得到正確的幫助和支持可確保你找到良好的生活方式來管理自己的精神健康。"如果你想曬太陽，那就塗點防曬霜--且不要日光浴。
Quit smoking too as it will keep you looking younger for longer. Dr Munn warns: "Smoking in your 20s will mean your skin will age faster as any amount of smoking can drastically damage elastin in the skin."
煙也戒了吧，會讓你看起來更年輕哦。芒恩醫生警告道："20多歲的時候吸菸意味着你的肌膚會衰老更快，因爲吸菸會嚴重損害肌膚的彈性蛋白。"Behaviour change adviser Juliet Hodges says: "It takes an average 66 days to form a habit, so whether it's giving up smoking, exercising or wearing sunscreen, persevere for two months and you'll be on the road to a long-term pattern of good behaviour."
行爲變化顧問朱麗葉·霍齊斯說道："養成一個習慣平均需要66天，所以不管是戒菸、鍛鍊或塗防曬霜，你都要堅持2個月，這樣就能長久養成好習慣。"Thirties
30至40歲There are cancer alerts for men and women in this decade. Cervical screening is critical at this point, says Dr Powles. He adds: "From age 25 women should have a smear test every three years, as early detection can hugely increase your survival rate."
30至40歲人士會面臨癌症預警。這一年齡段進行子宮頸癌常規檢查至關重要，皮爾斯醫生說道。他補充說："25歲後，女性應每三年做一次子宮頸塗片檢查，因爲早期發現可大大提高您的生存機率。"
