TED演讲 | 如何健康长寿
| 简介
为了寻找健康长寿的秘诀，丹比诺与他的研究团队研究了世界上被称为“蓝区”的地方。在这些特殊地方，老年人能活到创纪录的年龄并且仍然保持活力四射。丹比诺在ted分享了九种使得这些老年人年过一百的普通的饮食和生活习惯。
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Something called the Danish Twin Study
一个叫“丹麦双胞胎”的研究表明，
established that only about 10 percent
普通人在生物学允许的限度内的寿命，
of how long the average person lives,
仅仅有百分之十
within certain biological limits, is dictated by our genes.
是由我们的基因决定的。
The other 90 percent is dictated by our lifestyle.
另外的百分之九十则取决于我们的生活方式。
So the premise of Blue Zones: if we can find the
因此，对蓝区研究的前提是：如果我们能找到
optimal lifestyle of longevity
长寿的最佳生活方式，
we can come up with a de facto formula
我们就可以得出一个实际的
for longevity.
长寿公式。
But if you ask the average American what the optimal formula
但是，如果你问个普通的美国人，最佳的
of longevity is, they probably couldn't tell you.
长寿公式是什么，他们就有可能答不上来。
They've probably heard of the South Beach Diet, or the Atkins Diet.
他们也许听说过南海岸饮食法，或者阿特金斯饮食法。
You have the USDA food pyramid.
你见过农业部的食物金字塔
There is what Oprah tells us.
奥普拉会这么说
There is what Doctor Oz tells us.
欧兹博士会那么说?
The fact of the matter is there is a lot of confusion
但是我们真的很困惑
around what really helps us live longer better.
什么东西才真的能使我们更健康长寿。
Should you be running marathons or doing yoga?
你应该跑马拉松，还是练瑜伽？
Should you eat organic meats
是该食用有机肉制品呢？
or should you be eating tofu?
还是该吃豆腐？
When it comes to supplements, should you be taking them?
需不需要服用滋补品，
How about these hormones or resveratrol?
激素，或者白藜芦醇？
And does purpose play into it?
还有，能否达到食用这些东西的目的？
Spirituality? And how about how we socialize?
我们的信仰呢？我们与他人的交往呢？这些重要吗？
Well, our approach to finding longevity
我们找到健康长寿秘诀的研究方法是
was to team up with National Geographic,
与《国家地理》杂志
and the National Institute on Aging,
和国家老龄化研究院的研究人员合作?
to find the four demographically confirmed areas
找出四个人口统计学信息确切的
that are geographically defined.
并且有明确的地理界线的地区?
And then bring a team of experts in there
然后带领一组专家到这些地区
to methodically go through exactly what these people do,
仔细分析在那里生活的人们做些什么
to distill down the cross-cultural distillation.
提取出跨越文化的健康长寿真谛?
And at the end of this I'm going to tell you what that distillation is.
在我的报告的最后，我会揭晓这些真谛?
But first I'd like to debunk some common myths
但首先，我想戳穿一些常见的
when it comes to longevity.
关于长寿的谣言。
And the first myth is if you try really hard
谣言一：如果你很努力地尝试，
you can live to be 100.
你就可以活到一百岁。
False.
错了。
The problem is, only about one out of 5,000 people
事实上，在美国，每五千人中只有一人
in America live to be 100.
能活到一百岁
Your chances are very low.
你的机会太小了。
Even though it's the fastest growing demographic in America,
尽管现在美国正处与人口增长最快的时期?
it's hard to reach 100.
活到一百岁仍然还是很困难的
The problem is
问题在于，
that we're not programmed for longevity.
我们人类没被设为长寿，
We are programmed for something called
只是被预设为需要达到
procreative success.
繁衍的成功的状态
I love that word.
这个词棒极了
It reminds me of my college days.
让我回想起我上大学的时候?
Biologists term procreative success to mean
生物学对生殖成功的定义是?
the age where you have children
你有孩子的年龄
and then another generation, the age when your children have children.
以及下一代，你孩子有他们自己孩子的年龄
After that the effect of evolution
达到这个年龄后，生物遗传的意义
completely dissipates.
就完全淡化了?
If you're a mammal, if you're a rat
不论你是哺乳动物，老鼠
or an elephant, or a human, in between, it's the same story.
大象，人，或是其它，道理都一样
So to make it to age 100, you not only have to have
所以要活到一百岁，你不仅要
had a very good lifestyle, you also have to have won
有一个很好的生活方式，你还必须
the genetic lottery.
拥有长寿基因的好运
The second myth is,
第二个谣言是，
there are treatments that can help slow,
拥有能够帮助我们减缓
reverse, or even stop aging.
倒转甚至阻止衰老的方法
False.
错
When you think of it, there is 99 things that can age us.
说到这，有99种可能会使我们老去。
Deprive your brain of oxygen for just a few minutes,
让大脑缺氧，仅几分钟
those brain cells die, they never come back.
就会使得脑细胞死亡并永不能复活
Play tennis too hard, on your knees, ruin your cartilage,
过度打网球会损害膝盖的软骨
the cartilage never comes back.
你的软骨永远不再复原。
Our arteries can clog. Our brains can gunk up with plaque,
我们的动脉会堵塞。大脑会因血小板凝结
and we can get Alzheimer's.
而得老年痴呆症
There is just too many things to go wrong.
我们体内有35万亿个细胞
Our bodies have 35 trillion cells,
出问题的可能性太多
trillion with a "T." We're talking national debt numbers here.
我们这里说的是国债数量。
Those cells turn themselves over once every eight years.
这些细胞每八年翻转一次
And every time they turn themselves over
每次翻转都有一些损伤
there is some damage. And that damage builds up.
这些损伤
And it builds up exponentially.
以指数性规律成长。
It's a little bit like the days when we all had
有点像是那段时间里
Beatles albums or Eagles albums
我们都有披头士和老鹰乐队的相册一样
and we'd make a copy of that on a cassette tape,
我们会复制盒式磁带
and let our friends copy that cassette tape,
并让朋友们也复制
and pretty soon, with successive generations
很快，代代相传
that tape sounds like garbage.
磁带现在听起来过时了
Well, the same things happen to our cells.
同样细胞也是如此。
That's why a 65-year-old person
这就是为什么一个65岁的老人
is aging at a rate of about
的老化速度
125 times faster
是一个12岁孩子
than a 12-year-old person.
的125倍
So, if there is nothing you can do
所以如果没有什么能够
to slow your aging or stop your aging,
减缓或停止老龄化
What am I doing here?
我为何还站在这里
Well, the fact of the matter is
事实上，
the best science tells us that the capacity of the human body,
最可信的科学表明人类能活，
my body, your body,
我和你们一样
is about 90 years,
大约九十岁
a little bit more for women.
当然，女性稍微长一些
But life expectancy in this country
但是这个国家的平均寿命
is only 78.
仅仅78岁
So somewhere along the line,
距离平均线
we're leaving about 12 good years on the table.
明显还差了12年
These are years that we could get.
这十二年是我们能得到的。
And research shows that they would be years largely free of chronic disease,
研究表明这些年主要是免于慢性疾病的年月，比如
heart disease, cancer and diabetes.
心脏病，癌症和糖尿病
We think the best way to get these missing years
我们认为要得到这12年，最好的方法是
is to look at the cultures around the world
去欣赏全世界的文化
that are actually experiencing them,
并且实地体验
areas where people are living to age 100
100岁的人居住的地方
at rates up to 10 times greater than we are,
比我们大十倍
areas where the life expectancy
的地方的人平均寿命
is an extra dozen years,
要多12年。
the rate of middle age mortality is a fraction
这个国家的
of what it is in this country.
中年人死亡率很低。
We found our first Blue Zone about 125 miles
我们发现第一个蓝区距离撒丁岛的
off the coast of Italy, on the island of Sardinia.
意大利海岸大约125英里
And not the entire island, the island is about 1.4 million people,
这个岛大约有140万人，但是并非分布于整个岛屿，
but only up in the highlands, an area called the Nuoro province.
他们只在一个叫怒奥罗的高低上居住
And here we have this area where men live the longest,
这个区域的人寿命最长
about 10 times more centenarians than we have here in America.
逾百岁的人是我们在这里居住的美国的10倍多
And this is a place where people not only reach age 100,
这个地方的人不仅活到100岁
they do so with extraordinary vigor.
而且精力异常充沛
Places where 102 year olds still ride their bike to work,
活到102岁仍然骑自行车工作
chop wood, and can beat a guy 60 years younger than them.
伐木，能打败小他们60岁的人
Their history actually goes back to about the time of Christ.
他们的历史追溯到基督时代
It's actually a Bronze Age culture that's been isolated.
是被隔离的青铜时代的文化。
Because the land is so infertile,
因为这块地如此贫瘠
they largely are shepherds,
他们大多是牧羊人
which occasions regular, low-intensity physical activity.
工作时间稳定，体力活动强度低。
Their diet is mostly plant-based,
他们的饮食以素食为主，
accentuated with foods that they can carry into the fields.
是地里自产的食物
They came up with an unleavened whole wheat bread
他们找到了一种未经发酵的全麦面包
called carta musica made out of durum wheat,
那是由硬质小麦和
a type of cheese made from grass-fed animals
一种食草动物的奶做成的奶酪
so the cheese is high in Omega-3 fatty acids
所以奶酪含有高欧米茄-3脂肪酸
instead of Omega-6 fatty acids from corn-fed animals,
而不是食谷类动物奶做成的欧米茄-6脂肪酸奶酪
and a type of wine that has three times the level
还有一种酒，它的多酚含量
of polyphenols than any known wine in the world.
是世界所有已知酒类所含含量的三倍
It's called Cannonau.
它叫卡诺乌红葡萄酒
But the real secret I think lies more
但我认为真正的秘诀多取决于
in the way that they organize their society.
他们社会组成的方式。
And one of the most salient elements of the Sardinian society
撒丁岛社会里一个最显著的现象是，
is how they treat older people.
他们如何对待老人
You ever notice here in America, social equity
你曾注意过美国的社会平等
seems to peak at about age 24?
在大约24岁时达到高峰吗
Just look at the advertisements.
来看看这些广告吧
Here in Sardinia, the older you get
在撒丁岛，年纪越大
the more equity you have,
享受的平等权就越多，
the more wisdom you're celebrated for.
被颂扬的才智就越多。
You go into the bars in Sardinia,
进入撒丁岛的酒吧
instead of seeing the Sports Illustrated swimsuit calendar,
不看体育画报的泳装表演日程，取而代之的是
you see the centenarian of the month calendar.
看每月日历上的百岁老人
This, as it turns out, is not only good for your aging parents
这个已被证明，不仅有益于你的年迈父母
to keep them close to the family --
使他们更靠近家庭
it imparts about four to six years of extra life expectancy --
而且传授大约4到6年的额外寿命。
research shows it's also good for the children of those families,
研究表明对那些家庭的孩子也很有益
who have lower rates of mortality and lower rates of disease.
因为这些家庭的死亡率和疾病率比较低
That's called the grandmother effect.
那被称为祖母效应
We found our second Blue Zone
我们找的第二个蓝区
on the other side of the planet,
在地球另一端
about 800 miles south of Tokyo,
离东京南部约800英里
on the archipelago of Okinawa.
在冲绳县的古拉格岛
Okinawa is actually 161 small islands.
古拉格群岛由161个小岛组成
And in the northern part of the main island,
中心岛屿的北部
this is ground zero for world longevity.
是世界长寿的起点
This is a place where the oldest living female population is found.
最长寿的女性就是在这个地方发现的
It's a place where people have the longest disability-free
这个地方的人是世界上
life expectancy in the world.
寿命最长的无伤残人群
They have what we want.
他们拥有我们渴望的东西
They live a long time, and tend to die in their sleep,
他们活很久，常常在睡觉中死去
very quickly,
速度快
and often, I can tell you, after sex.
而且通常是在性行为之后。
They live about seven good years longer than the average American.
他们比普通美国人寿命长7年
Five times as many centenarians as we have in America.
是美国百岁老人的5倍
One fifth the rate of colon and breast cancer,
在美国结肠癌和乳腺癌是强大杀手
big killers here in America.
致死率为五分之一
And one sixth the rate of cardiovascular disease.
六分之一死于心血管疾病
And the fact that this culture has yielded these numbers
事实上，国家产生的这些数量
suggests strongly they have something to teach us.
强烈暗示我们有许多要向他们学习的。
What do they do?
他们做什么呢
Once again, a plant-based diet,
还是植物性食物为主
full of vegetables with lots of color in them.
绿色蔬菜繁多
And they eat about eight times as much tofu
他们是美国人吃豆腐
as Americans do.
数量的八倍
More significant than what they eat is how they eat it.
比吃什么更重要的是如何来吃
They have all kinds of little strategies
他们有各种各样的小策略来
to keep from overeating,
杜绝过度饱食
which, as you know, is a big problem here in America.
众所周知，这在美国是一个大问题
A few of the strategies we observed:
我们观察了几个策略如下：
they eat off of smaller plates, so they tend to eat fewer calories at every sitting.
他们吃饭用较小的盘子，所以每次就吃较少的卡路里
Instead of serving family style,
不是家庭型用餐
where you can sort of mindlessly eat as you're talking,
在这种类型的用餐上，你会边聊边没意识的吃，
they serve at the counter, put the food away,
他们是在吧台服务，把食物拿走
and then bring it to the table.
然后拿回桌子上
They also have a 3,000-year-old adage,
他们有一个流传三千年的谚语，
which I think is the greatest sort of diet suggestion ever invented.
我认为是前所未有的最棒饮食建议
It was invented by Confucius.
是孔子提出的。
And that diet is known as the Hara, Hatchi, Bu diet.
这种饮食就是周知柯罗，八术门，卜饮食。
It's simply a little saying these people say before their meal
吃饭前这些人简单说一点谚语
percent full.
提醒他们吃到8成饱就停止进食
It takes about a half hour for that full feeling
这种饱腹感要用一个小时
to travel from your belly to your brain.
才能从肚子到大脑。
And by remembering to stop at 80 percent
只吃到八成饱
it helps keep you from doing that very thing.
能阻止你做出极端的事情
But, like Sardinia, Okinawa has a few social constructs
但是，和撒丁岛一样，冲绳有很少社会建构
that we can associate with longevity.
能和长寿联系起来
We know that isolation kills.
我们知道那次的隔离杀戮
Fifteen years ago, the average American had three good friends.
15年前，平均每个美国人有三个好朋友
We're down to one and half right now.
现在仅有一个半
If you were lucky enough to be born in Okinawa,
如果你很幸运生在日本冲绳
you were born into a system where you
你就生在了一个自然而然
automatically have a half a dozen friends
地一生轻易就能拥有
with whom you travel through life.
四个朋友的地方。
They call it a Moai. And if you're in a Moai
他们称作魔埃
you're expected to share the bounty if you encounter luck,
如果你在魔埃碰到好运的话能与人分享馈赠
and if things go bad,
如果运气糟糕
child gets sick, parent dies,
则孩子生病父母死亡
you always have somebody who has your back.
总有一个人带你走，
This particular Moai, these five ladies
这个特殊的魔埃，这五个女人
have been together for 97 years.
在一起已经97年了
Their average age is 102.
她们平均102岁
Typically in America
在美国，
we've divided our adult life up into two sections.
我们把成人寿命分成两部分
There is our work life,
一个是工作寿命，
where we're productive.
是我们多产的时间。
And then one day, boom, we retire.
然后某一天，繁荣，然后退休。
And typically that has meant
这就意味着
retiring to the easy chair,
退到安乐椅上
or going down to Arizona to play golf.
或者去亚利桑那州打高尔夫。
In the Okinawan language there is not even
在冲绳语言里
a word for retirement.
压根没退休这个词。
Instead there is one word
而有一个词却
that imbues your entire life,
深嵌在你的一生
and that word is "ikigai."
这个词叫做“生活价值”。
And, roughly translated, it means
简单解释一下，就是
"the reason for which you wake up in the morning."
“你早晨醒来的理由。”
For this 102-year-old karate master,
对这个102岁的空手道大师来说，
his ikigai was carrying forth this martial art.
他的生活价值在武术中实现着。
For this hundred-year-old fisherman
这个百岁渔翁
it was continuing to catch fish for his family three times a week.
每周还出海为家庭打三次渔。
And this is a question. The National Institute on Aging
对于这个问题，老年研究所
actually gave us a questionnaire to give these centenarians.
给我们做了这些百岁老人的调查问卷。
And one of the questions, they were very culturally astute,
对其中一个问题，他们的文化警惕性很高，
the people who put the questionnaire.
即是谁提出的问卷。
One of the questions was, "What is your ikigai?"
有一个问题是，“你的生活价值是什么？”
They instantly knew why they woke up in the morning.
他们立马知道早晨为何而醒来。
For this 102 year old woman, her ikigai
这个102岁的老人，她的生活意义
was simply her great-great-great-granddaughter.
只是她的玄孙女。
Two girls separated in age by 101 and a half years.
这两个女性年龄差距是101岁半。
And I asked her what it felt like
我问她养育这个玄孙女
to hold a great-great-great-granddaughter.
感觉怎么样。
And she put her head back and she said,
她仰着头说道：
"It feels like leaping into heaven."
真像跳入天堂一般。
I thought that was a wonderful thought.
我认为这是个顶好的想法。
My editor at Geographic
我地理学的编辑
wanted me to find America's Blue Zone.
想让我找个美国的蓝区。
And for a while we looked on the prairies of Minnesota,
一时间我们观察了明尼苏达草原，
where actually there is a very high proportion of centenarians.
那里确实有相当比例的百岁老人。
But that's because all the young people left.
但只是因为所有的年轻人都离开了。
So, we turned to the data again.
因此，我们再次依赖数据。
And we found America's longest-lived population
我们发现美国最长寿的人群
among the Seventh-Day Adventists
都在星期六耶稣再生派论者当中
concentrated in and around Loma Linda, California.
这些人集中在加利福尼亚州的罗马琳达及周围地区。
Adventists are conservative Methodists.
再生派论者是守旧派人物。
They celebrate their Sabbath
他们从周五日落到周六日落
from sunset on Friday till sunset on Saturday.
一直庆祝安息日。
A "24-hour sanctuary in time," they call it.
他们称为“二十四小时至圣时间”。
And they follow five little habits
并且遵循五种
that conveys to them extraordinary longevity,
相对而言传递给他们的
comparatively speaking.
能够特别长寿的习惯。
In America here, life expectancy
在美国，女人平均寿命
for the average woman is 80.
为80岁。
But for an Adventist woman,
但再生论者的女人，
their life expectancy is 89.
平均寿命是89岁。
And the difference is even more pronounced among men,
男人之间的差别则更为显著，
who are expected to live about 11 years
他们大约比其他美国男同胞
longer than their American counterparts.
多活11岁。
Now, this is a study that followed
这项研究是跟随7万人大约用了三十年
about 70,000 people for 30 years.
才做出来的。
Sterling study. And I think it supremely illustrates
是一项纯正的研究。我认为它极好地阐述了
the premise of this Blue Zone project.
对蓝区项目的假定。
This is a heterogeneous community.
这是一个多种族群体。
It's white, black, Hispanic, Asian.
有白人，黑人，西班牙人和亚洲人。
The only thing that they have in common are a set of
他们唯一的共同点是都有一套
very small lifestyle habits
适当的生活习惯
that they follow ritualistically
而且一生多半都恪守着
for most of their lives.
这种习惯。
They take their diet directly from the Bible.
他们的饮食来自于圣经。
Genesis: Chapter one, Verse,
第一章诗节
where God talks about legumes and seeds,
在这一节上帝讲豆科蔬菜和种子，
and on one more stanza about green plants,
并且讲了一节多的绿色蔬菜，
ostensibly missing is meat.
基本上忽略肉类。
They take this sanctuary in time very serious.
对待这种圣事，他们很严肃。
For 24 hours every week,
每周有24小时
no matter how busy they are, how stressed out they are at work,
不管多忙，工作压力多大，
where the kids need to be driven,
孩子们要在那里受到鼓舞，
they stop everything and they focus on their God,
所以他们放下一切事情只关注上帝，
their social network, and then, hardwired right in the religion,
在宗教里，他们的社会交际网，固定的权利
are nature walks.
都是对大自然的探索。
And the power of this is not that it's done occasionally,
这能量不是偶然发出
the power is it's done every week for a lifetime.
而是一生中每周如此。
None of it's hard. None of it costs money.
没有难度也没有花费。
Adventists also tend to hang out with other Adventists.
冒险家也想与同行一同去闲逛。
So, if you go to an Adventist's party
所以，如果你去参加一个冒险者聚会，
you don't see people swilling Jim Beam or rolling a joint.
你看不到人们痛饮玉米威士忌或做烟卷
Instead they're talking about their next nature walk,
他们正讨论的是下一次自然大探索，
exchanging recipes, and yes, they pray.
交换食谱然后祈祷。
But they influence each other in profound and measurable ways.
他们以深刻有策略的方式影响着彼此。
This is a culture that has yielded Ellsworth Whareham.
在这种文化中诞生了埃尔斯沃斯
Ellsworth Whareham is 97 years old.
他活了97岁
He's a multimillionaire,
是个百万富翁，
yet when a contractor wanted 6,000 dollars
但是一个承包人想要6000美元
to build a privacy fence,
建个私人栅栏时，
he said, "For that kind of money I'll do it myself."
他说这点钱我自己搞定。
So for the next three days he was out shoveling cement,
所以接下来的三年他外出铲水泥
and hauling poles around.
到处搬运电杆。
And predictably, perhaps, on the fourth day
正如预想，大约在第四天
he ended up in the operating room.
他在手术室去世。
But not as the guy on the table;
但根本不像手术台上
the guy doing open-heart surgery.
做心脏直视手术的家伙。
At 97 he still does 20 open-heart surgeries every month.
到97他仍然每月做20次心脏手术。
Ed Rawlings, 103 years old now,
爱德罗林斯，现103岁，
an active cowboy, starts his morning with a swim.
是个活泼的牛仔，每天早晨游泳。
And on weekends he likes to put on the boards,
周末他喜欢上舞台
throw up rooster tails.
抛公鸡尾巴符咒
And then Marge Deton.
马吉德顿
Marge is 104.
104岁
Her grandson actually lives in the Twin Cities here.
她的孙子住在双子城?
She starts her day with lifting weights.
她每天先练举重
She rides her bicycle.
然后骑自行车。
And then she gets in her root-beer colored
然后驾着她1994年的啤酒色
1994 Cadillac Seville,
凯迪拉克塞维利亚
and tears down the San Bernardino freeway,
驶向圣贝纳迪诺高速公路
where she still volunteers for seven different organizations.
在高速上她是七个不同组织的志愿者。
I've been on 19 hardcore expeditions.
我已经经历了19次远征，
I'm probably the only person you'll ever meet
也许是你见到的唯一骑自行车
who rode his bicycle across
穿过
the Sahara desert without sunscreen.
撒哈拉沙漠却没有晒伤的人。
But I'll tell you, there is no adventure more harrowing
但是让我告诉你，没有比运输途中担任马吉德顿护卫更加
than riding shotgun with Marge Deton.
让人头痛的事情。
"A stranger is a friend I haven't met yet!" she'd say to me.
她说：“陌生人是一个我还未见过的朋友。”
So, what are the common denominators
所以，这三种文化有什么
in these three cultures?
共同特性呢？
What are the things that they all do?
他们都有做了什么事情？
And we managed to boil it down to nine.
我们试图归结为九点
In fact we've done two more Blue Zone expeditions since this
其实在这次蓝区远征前
and these common denominators hold true.
我们已经调查了两个蓝区
And the first one,
第一个
and I'm about to utter a heresy here,
我想说个异端邪说，
none of them exercise,
他们谁都不运动
at least the way we think of exercise.
至少是我们认为的运动方式。
Instead, they set up their lives
反而建立他们的生活
so that they are constantly nudged into physical activity.
以便常常进行体力伙动。
These 100-year-old Okinawan women
这些100岁的冲绳女人
are getting up and down off the ground, they sit on the floor,
在地上上来下去，
30 or 40 times a day.
每天坐地上30到40次。
Sardinians live in vertical houses, up and down the stairs.
撒丁岛人居住在垂直房屋里，上下楼梯
Every trip to the store, or to church
每次去商店，教堂或朋友家里
or to a friend's house occasions a walk.
都走上片刻。
They don't have any conveniences.
没有任何方便性。
There is not a button to push to do yard work or house work.
做打扫工作和家务没有按钮一按则使用。
If they want to mix up a cake, they're doing it by hand.
如果想做蛋糕，就自己动手。
That's physical activity.
这就是是体力劳动。?
That burns calories just as much as going on the treadmill does.
这个燃烧的热量和跑步机上消耗的一样。
When they do do intentional physical activity,
进行惯常体力运动，
it's the things they enjoy. They tend to walk,
是他们享受这些事情的时候。他们常常步行，
the only proven way to stave off cognitive decline,
这被证明是防止认知降低的唯一方法，
and they all tend to have a garden.
并且他们人人有花园。
They know how to set up their life in the right way
他们知道如何安排生活
so they have the right outlook.
因此有正确的观点。
Each of these cultures take time to downshift.
每种文化都不慌不忙地变换。
The Sardinians pray. The Seventh-Day Adventists pray.
撒丁岛人祈祷。再生论者也祈祷。
The Okinawans have this ancestor veneration.
冲绳人有祖先祭拜的规约。
But when you're in a hurry or stressed out,
但是你的匆忙或压力引发的
that triggers something called the inflammatory response,
炎症反应
which is associated with everything from Alzheimer's
这些都与老年痴呆症和心血管疾病
disease to cardiovascular disease.
都有关系的。
When you slow down for 15 minutes a day
每天减缓行动15分钟
you turn that inflammatory state
这种炎症
into a more anti-inflammatory state.
就能变成一种反炎症状态。
They have vocabulary for sense of purpose,
冲绳人把这个目的感叫做
ikigai, like the Okinawans.
有意义的生活。
You know the two most dangerous years in your life
一个人一生中最危险的两年
are the year you're born, because of infant mortality,
一是出生的时候，因为婴儿死亡率高
and the year you retire.
另外就是退休的时候
These people know their sense of purpose,
这些人知道他们的生活目的感
and they activate in their life, that's worth about seven years
他们生活活跃，能有7年
of extra life expectancy.
的额外寿命。
There's no longevity diet.
没有长寿食品
Instead, these people drink a little bit every day,
这些人每天就喝一点酒，
not a hard sell to the American population.
酒是不用强行卖给美国人的。
They tend to eat a plant-based diet.
他们常吃蔬菜食品
Doesn't mean they don't eat meat, but lots of beans and nuts.
不是说不吃肉但是吃很多豆类和坚果。
And they have strategies to keep from overeating,
他们有办法避免饮食过量，
little things that nudge them away from the table at the right time.
几乎没有什么能把他们推向餐桌。
And then the foundation of all this is how they connect.
这些的根本是他们如何联系。
They put their families first,
把家庭放在第一位，
take care of their children and their aging parents.
照顾孩子和年迈的父母。
They all tend to belong to a faith-based community,
他们的社区建立在诚信基础上，
which is worth between four and 14
这个能增加4到14年
extra years of life expectancy
的生命。
if you do it four times a month.
当然，你一月至少要做四次才可以。
And the biggest thing here
这里最重要的事情是
is they also belong to the right tribe.
他们属于一个正义的群体。
They were either born into
他们或者生在正义之家
or they proactively surrounded themselves with the right people.
或者是主动和正义之士呆在一起。
We know from the Framingham studies,
从弗雷明翰研究中我们得知
that if your three best friends are obese
如果你有三个好朋友都肥胖
there is a 50 percent better chance that you'll be overweight.
你也有一半肥胖的可能。
So, if you hang out with unhealthy people,
所以如果你和不健康的人在一起
that's going to have a measurable impact over time.
随时间推移会受到很大影响。
Instead, if your friend's idea of recreation
如果你朋友娱乐的主意
is physical activity, bowling, or playing hockey,
是体力活动，打保龄球或打曲棍球
biking or gardening,
自行车或园艺工作，
if your friends drink a little, but not too much,
他们饮酒适量
and they eat right, and they're engaged, and they're trusting and trustworthy,
饮食适度，他们投入工作值得信任，
that is going to have the biggest impact over time.
最后就会对你产生最大影响。
Diets don't work. No diet in the history of the world
食物没有什么用，历史上没有一种食物
has ever worked for more than two percent of the population.
能养活2%的人口。
Exercise programs usually start in January;
练习项目通常在一月开始
they're usually done by October.
十月结束。
When it comes to longevity
至于长寿，
there is no short term fix
没有药片或其他什么东西
in a pill or anything else.
能在短期内奏效。
But when you think about it,
但当你想到
your friends are long-term adventures,
你的朋友是长期的冒险活动时，
and therefore, perhaps the most significant thing you can do
因此，它是你为增加寿命和让生命生机勃勃能够做的最重要
to add more years to your life,
的事情
and life to your years. Thank you very much.
谢谢
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