健康生活:7個對抗衰老的祕訣
1. Exercise Matters
A walk with your spouse gives you a chance to talk over the day, and playing tennis together can be a bonding experience. But that's not why you should bother. Here's why: Getting active can mean a longer life for both of you. When you can't walk a quarter mile in five minutes, your chance of dying within three years goes up dramatically.
找機會和你的配偶一起談天，打網球也不錯。這是因爲，積極的生活態度可以讓你們都健康長壽。如果你在五分鐘內不能走0.25英里，那麼你在三年內死掉的可能性會大大增加哦。
2. Building a community -- avoiding isolation. Because if your heart doesn't have a reason to keep beating, it won't.
建立一個團體——避免被孤立。因爲如果沒有理由讓心臟跳動，那麼它就會變得懶惰。
Back on Meat and Pork
A ten-year study of 545,000 Americans found that people who eat about four ounces of beef or pork a day (the amount in an average-sized burger) are at least 30 percent more likely to die early, compared with those who consume an ounce or less daily. Though previous research has linked a diet heavy in red meat to a greater risk of heart disease and colon cancer, this is the first big study to look at how it affects your life expectancy.
少吃肉。一份歷時10年，針對545,000名美國人的研究報告稱，那些一天吃4盎司牛肉的人的死亡率比那些每天最多吃1盎司肉的人高30%。儘管之前的研究也表明，吃紅肉與心臟病和結腸癌的發生有關，但這是針對吃肉對人壽命影響的第一次權威解釋。
ct the best.
Of 100,000 women in the Women's Health Initiative study, those rated optimistic by special questionnaires were 14 percent less likely than pessimists to die during the study's first eight years
Care for a loved one.
Despite the stress involved, men and women who put in the most time taking care of a spouse cut their own risk of dying by 36 percent over a seven-year period, researchers at the University of Michigan in Ann Arbor found.
做最好的期待。
一個婦女健康機構針對100,000名女性的研究稱，那些樂觀的女性比悲觀的更加長壽。
關心自己在乎的人。美國密西根大學的Ann·Arbor歷時7年的調查表明：無論面臨多麼大的壓力，那些把大多數時間花在關心配偶上的人，死亡率比沒做這些事的人低36%。
a Goal: Having a Purpose Gives You an Edge
Whether you believe you have some purpose to fulfill on earth or just have trips you plan to take and books you want to read, you have a survival edge over people with fewer goals. So say researchers at the Rush University Medical Center in Chicago who interviewed more than 1,200 older adults. Elders with sure intentions and goals were about half as likely as aimless seniors to die over the five-year follow-up
設定目標：設定目標讓你更具優勢。不管你信不信，如果你設定了目標，或者是計劃一次旅行，讀一本書，你都比那些沒有目標的人更具生存優勢。因此，芝加哥拉什大學醫療中心的研究人員在採訪了1,200個老人後得出這樣的結論。在之後的5年裏，那些有目標的老者比那些沒有目標的人死亡率低一半。
Enough Vitamin D
Low vitamin D levels have been associated with osteoporosis, diabetes, hypertension, and cancer. And it gets worse: According to new research, adults who don't get enough of the "sunshine vitamin" are 26 percent more likely to die early. A 12-year study of 13,000 men and women didn't finger any one cause of death, "because vitamin D's impact on health is so widespread," says researcher Michal Melamed, MD, an assistant professor of medicine at Albert Einstein College of Medicine in the Bronx. Besides drinking fortified milk, she suggests that you: Get just 10 to 15 minutes of midday sunshine (11 a.m. to 3 p.m.) several days a week may do the trick (apply sunscreen after those few minutes). Take supplements.
攝入足量的維他命D。維生素不足可能引起骨質疏鬆，糖尿病，高血壓甚至癌症。更糟的是，一份最新研究表明，成人如果沒有攝入足量的維他命D，那麼他早死的機率會增加26%。一份歷時12年的針對12,000個人做的調查並沒有指出任何造成死亡的因素，研究員邁克兒·梅拉梅德稱，“這是因爲維他命D對健康的影響太大了。”除此之外，喝牛奶對維他命D的攝入有幫助。她建議：每天曬太陽（上午11:00到下午3:00），對維他命D攝入有好處。還有就是吃營養品。
Life Changer
Healthy habits can actually repair your DNA, say researchers Dean Ornish, MD, and Elizabeth Blackburn, MD. Their study subjects ate vegetarian whole foods with 10 percent of calories from fat, walked 30 minutes six days a week, used stress-reducing techniques, and went to a weekly support group. The results? Besides a decrease in LDL cholesterol and stress levels, they showed a 29 percent rise in telomerase. This enzyme repairs and lengthens telomeres, tiny protein complexes on the ends of chromosomes that are vital for immunity and longevity. Short telomeres and low levels of telomerase signal an increased risk of heart disease and cancer, plus a poor prognosis if you do get ill.
改變基因。研究員長歐尼斯稱，健康的習慣可以修復基因。研究建議素食者保證每天從 脂肪中攝入10%的卡路里，一週六天，每天走30分鐘，運用減壓方法，並且每週去拉拉隊組。這樣的結果就是，除了膽固醇降低了，壓力減少了，他們的端粒酶增加29%。這種酶可以修復染色體和讓染色體終端變長。如果你經常生病，那麼染色體終端過短或者端粒酶過少都會增加罹患心臟疾病和癌症的風險。
