健康饮食能在多大程度上延长我的寿命(三)

Kenny Hill
Following are the healthy lifestyle hacks you should consider:-
When you’re at restaurant. Wash your hands after giving order because the menu is the dirtiest thing you can touch.
When feeling depressed, do some cleaning.
Drinking chocolate milk has been proven to help relieve muscle soreness after the workout.
Gargle salt water after taking meal, if you are unable to brush.
Eat an orange before workout. It’ll keep you hydrated and will not let your muscles getting sore.

以下是你应该考虑的健康生活方式技巧：
当你在餐馆的时候：点菜后要洗手，因为菜单是你能触摸到的最脏的东西。
当感到沮丧的时候，做一些清洁工作。
事实证明，运动后喝巧克力牛奶有助于缓解肌肉酸痛。
饭后如果无法刷牙，可以用盐水漱口
锻炼前吃一个橘子。它会让你保持水分，不会让你出现肌肉酸痛。

Christopher Weston
The main thing at least for me is to limit added sugar as much as possible. It is one of the worst things that you can eat and it is in basically everything. You should also try to limit saturated fats. Eat a good amount of protein and fiber as well as food with vitamins. Fruits and vegegables are good. Everyone is different, but this should be helpful. There are also tons of healthy recipes for specific diets. If you want to eat healthier cutting added sugar and saturated fats is a good way to start. I almost forgot to mention: limit what you drink to mainly water with no sugary drinks. No soda, juice, cider or any other type of drink that has sweetener or sugar. Best to keep it to mostly water.

至少对我来说，最重要的是尽可能地限制添加糖。这是你能吃到的最糟糕的东西之一，基本上它存在于所有食物中。你还应该尽量限制饱和脂肪，并且吃大量的蛋白质和纤维以及含有维生素的食物，水果和蔬菜都很好。每个人情况都不一样，但这应该是有帮助的。也有很多为特定饮食制定的健康食谱。如果你想吃得更健康，减少添加糖和饱和脂肪是一个很好的开始。我差点忘了说:只喝水，不喝含糖饮料。不喝含汽水、果汁、苹果酒或任何含甜味剂或糖的饮料，最好主要是水。

Ray Schilling
It is not one thing, one activity, one diet or one lifestyle factor that determines longevity. It is the combination of all of the things listed below that are necessary.
Longevity is partially inherited from your mother. The reason is the mitochondria in her body cells. As you know the egg (ovum) contains the mitochondria (the energy packages of the cell). The sperm that is the winner penetrating the ovum is shedding the tail outside the ovum. The tail of the sperm had loads of mitochondria in it to give it the energy to wiggle its way up the Fallopian tube to meet the ovum. This is the reason why we all inherit our mitochondria from our mother. If there is longevity on your mother’s side, you likely will have the longevity gene as well.
Diet: the best type of diet is a Mediterranean-type diet. There is a new fasting mimicking diet that likely turns on latent longevity genes that need to be intermittently activated, if we are serious about wanting to increase longevity. Dr. Longo is the inventor of the fasting mimicking diet. I have discussed this in detail here: https://www.askdrray.com/fasting-mimicking-diet-is-very-relevant-for-health-and-longevity/ Briefly, it consists of eating 500 to 600 calories on 5 consecutive days. The rest of the month you eat normally. The important part is that Dr. Longo has shown in humans that telomeres get elongated by that. This is what we want, because this adds life to our life expectancy!
Lifestyle: Don’t smoke and don’t do drugs. Drugs interfere with our hormone- and other cell surface receptors. Our body cells don’t like artificial chemicals from outside.There is also alcohol to be concerned with. Alcohol is a nerve and cell poison. It has been shown to even be toxic, so don’t drink all the time. If you want a drink here and there, you probably get away with it. But binge drinkers (6 drinks or more in one evening) are out of luck; their life expectancy is shorter than that of non-drinkers.
Exercise: regular exercise recharges your mitochondria. It will give you extra energy. It conditions your heart and lungs and also your muscles.
Get enough sleep. You need 7 to 8 hours of sleep starting between 10PM and 11PM. During your sleep your brain is being renewed and your hormones are reloaded. There is a diurnal hormone rhythm that ensures you have enough energy for the following day.

决定长寿的不是一件事、一项活动、一种饮食或一种生活方式，下面列出的所有事项都是必要的。
长寿部分遗传自母亲，原因是油她身体细胞中的线粒体决定。如你所知，卵子含有线粒体(细胞的能量包)。成功穿透卵子的精子正在卵子外脱落尾巴。精子的尾部有大量的线粒体，为它提供能量，使其蠕动到输卵管与卵子会合。这就是为什么我们都从母亲那里继承线粒体的原因。如果你的母亲长寿，你很可能也会有长寿基因。
饮食：最好的饮食是地中海式饮食。如果我们真的想延长寿命，有一种新的 模拟断食特殊饮食法可能会打开需要间歇性激活的潜在长寿基因。隆戈博士是模拟断食饮食方式的发明者。我在这里详细讨论了这一点：https://www.askdrray.com/fasting-mimicking-diet-is-very-relevant-for-health-and-longevity/。简单地说，就是连续5天摄入500到600卡路里的热量。这个月剩下的时间你就正常的吃。重要的是，隆戈博士已经在人类身上证明，端粒通过这种方式延长。这就是我们想要的，因为这会延长我们的预期寿命！
生活方式：不吸烟，不吸毒。药物干扰我们的激素和其他细胞表面受体。我们的身体细胞不喜欢来自外界的人造化学物质。还有酒精需要关注，酒精是一种神经和细胞毒素。它甚至有毒，所以不要一直喝酒。如果你偶尔想喝一杯，你可能会没事。但是狂饮者（一晚6杯或更多）会倒霉—他们的预期寿命比不喝酒的人短。
锻炼：经常锻炼可以给你的线粒体充电。它会给你额外的能量，进而可以调节你的心肺和肌肉。
获得充足的睡眠。从晚上10点到11点入睡，你需要7到8个小时的睡眠时间。在你的睡眠中，你的大脑重新振作，你的激素也在重新加载。每天都有激素节律，确保你第二天有足够的精力。

Hormone deficiencies. We all know that there is menopause for women and andropause for men. But there are silent hormone deficiencies that are less well known.
Between the age of 50 and 60 you are basically deficient for melatonin, so using a supplement of melatonin tablets would be very reasonable. Another hormone, namely human growth hormone (HGH) is deficient in us by the time we are 50 to 60 years old . I will deal with this below.
Women get into menopause between 45 and 55, but they can get there earlier or later. Women are missing estrogen and progesterone. Many women got scared by the Women’s Health Initiative result in 2002. But this trial was done with synthetic hormones that the body did not like. So women got breast cancer, colon cancer, heart attacks and strokes from Premarin and Provera. Had physicians been sensible and put them on bioidentical hormones instead, they would have prevented heart attacks, strokes and osteoporosis. They would also have prevented breast cancer and colon cancer.
Men get into andropause between 55 and 65. The testicles will no longer provide the man with enough testosterone. This leads to the lack of a sex drive, erectile dysfunction, but also to heart attacks, muscle weakness and a lack of energy. The problem is that the mitochondria are not getting stimulated by enough testosterone. Mitochondria are very prominent in the heart muscle, skeletal muscles, but also in the brain. When the doctor confirms a lack of testosterone with blood tests, he orders replacement by a bioidentical testosterone cream or by a simple testosterone injection twice per week. The man will be happy after a short period of time (4 to 6 weeks) as all his functions return back to normal.
Many speakers at anti-aging conferences, which I attend every December in Las Vegas, seem to agree that bioidentical hormone replacement adds 10 to 15 years of life both in men and women. It also gives people renewed energy and they look younger.

激素不足。我们都知道女性有更年期，男性有男性更年期。但还有一些不太为人所知的隐性激素不足。
在50岁到60岁之间，你基本上缺乏褪黑激素，所以使用褪黑激素补充剂是非常合理的。另一种激素，即人类生长激素（HGH），在我们50到60岁的时候就会缺乏。我将在下文探讨这一问题。
女性在45岁到55岁之间进入更年期，但绝经的时间可能早或晚。女性缺少雌激素和黄体酮。2002年妇女健康倡议的结果让许多女性感到害怕。但这项试验使用的是人体不喜欢的合成激素。因此，女性患乳腺癌，结肠癌，心脏病和中风都是由结合雌激素和黄体酮引起的。如果医生们明智地给他们服用生物同质性的的激素，他们本可以预防心脏病发作、中风和骨质疏松症。他们还可以预防乳腺癌和结肠癌。
男性在55岁到65岁之间进入男性更年期。睾丸不再为男性提供足够的睾丸激素。这会导致性欲缺乏、勃起功能障碍，还会导致心脏病发作、肌肉无力和精力不足。问题是线粒体没有受到足够多睾丸激素的刺激。线粒体在心肌、骨骼肌和大脑中都非常突出。当医生通过血液测试确认睾丸激素是否不足时，他决定用生物完全相同的睾丸激素霜或每周注射两次睾丸激素来替代。过了很短的时间(4 - 6周)，他的所有功能都会恢复正常，他会很开心。
我每年12月在拉斯维加斯参加的抗衰老会议上，许多发言者似乎都同意，生物同质性的激素来替代可以使男性和女性的寿命增加10到15年。它还能给人们带来新的活力，让他们看起来更年轻。

Human growth hormone. Many people do not know that human growth hormone is important for longevity in adults. In childhood it was important for bone growth. Growth hormone deficiency is the one factor that has been underestimated. The discussion of dwarfs in comparison to their healthy brothers and sisters showed us the following. Growth hormone production can add between 19 and 34 years (average 26.5 years) of life. Dr. Hertoghe, an endocrinologist from Belgium has done blood tests (IGF-1) and lately also 24-hour urine metabolite tests of growth hormone on aging patients and found that many were deficient with regard to HGH production. These were patients where Dr. Hertoghe already replaced their thyroid hormones, if abnormal and replaced their sex hormones when they were low. But they lost hair, developed old looking faces with wrinkles. In addition, a loss of subcutaneous fatty tissue is giving the face a hollow appearance. They also had muscle and joint pains and thin skin, particularly over the back of their hands.
Replacement of growth hormone
He replaced their missing HGH using daily HGH self-injection with a tiny needle. Within 1.5 to 3 years the wrinkles disappeared, the faces started to look younger and patients did feel younger. Their muscle and joint pains had disappeared and their hair grew back. The dosage range is between 0.1mg and 0.3mg, a tiny amount of HGH daily. This is not inexpensive, but some health care plans pay for this, as a lack of HGH is a true hormone deficiency.
Conclusion
I have given you an overview of the important elements of what increases longevity. The key is to have a healthy, balanced diet and leave junk food out. Don’t smoke and don’t drink excessive amounts of alcohol. None is best, because alcohol essentially is a nerve poison. Exercise regularly, get enough rest and sleep. When we age, it is important to keep an eye on our hormones. You need a physician who is knowledgeable about it. Hormones that are missing need to be replaced by bioidentical hormones. In addition you need to know what the level of IGF-1 is, which is controlled by HGH. If IGF-1 is low, you need HGH replacement. Studies have shown that missing HGH that is replaced may be able to add 2 decades of good life. All of the other hormones replaced by bioidentical hormones will add 10 to 15 years. As stated in the beginning, there is not one thing only that increases longevity, but a combination of all these factors.

人类生长激素。许多人不知道人类生长激素对成年人的长寿很重要。在儿童时期，它对骨骼生长很重要。生长激素不足是被低估的一个因素。将矮个与他们健康的兄弟姐妹进行比较的讨论向我们展示了以下内容。生长激素的产生可以增加19到34年(平均26.5年)的寿命。比利时内分泌学家Hertoghe博士对对老年患者进行了血液检测(IGF-1)和24小时尿代谢物检测，发现许多人在生长激素生成方面存在不足。这些患者中，Hertoghe博士已经更换了甲状腺激素（如果甲状腺激素异常），并在性激素水平较低时更换了性激素。但他们会脱发，脸上长出皱纹。此外，皮下脂肪组织的减少也会使脸部看起来凹陷。他们也有肌肉和关节疼痛，皮肤变薄，尤其是手背。
生长激素替代
他用一根微小的针每天自我注射生长激素来替代他们缺失的生长激素。在1.5到3年的时间里，皱纹消失了，脸部开始看起来更年轻，患者也确实感觉自己更年轻了。他们的肌肉和关节疼痛现象消失了，头发又长回来了。剂量范围为0.1 ~ 0.3mg，每日少量生长激素。不过这并不便宜，但一些医疗计划会为此支付费用，因为缺乏生长激素是真正的激素不足。
结论
我已经概述了延长寿命的重要因素。关键是要有一个健康、均衡的饮食，不要吃垃圾食品。不要吸烟，不要过量饮酒，没有一种饮酒方式是最好的，因为酒精本质上是一种神经毒药。经常锻炼，获得足够的休息和睡眠。当我们变老时，关注我们的激素是很重要的。你需要一个对这方面很了解的医生。缺少的激素需要用生物同质性的激素来替代。此外，你需要知道血液测试IGF-1值是多少，这是由生长激素控制的。如果IGF-1低，则需要更换生长激素。研究表明，被替换的生长激素可能会延长20年的美好生活。所有其他被生物同质性的激素替代的激素将增加10到15年寿命。正如一开始所说，延长寿命的因素不是单一因素决定，而是需要结合所有因素。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

Murray H.G. Paterson
Walking - at any time - before or after eating - will maintain a degree of fitness and it is that which keeps us in good health.
Exercise may not prolong life ….. but what it does - is allow us to arrive at the end-point bright-eyed …. reducing the likelihood of sitting in an aged care facility staring mindlessly at a wall.
There are no guarantees of course - but physically active people are much less likely to suffer from dementias. So a sudden stroke or heart-attack at 85 or so - or simply, waking up dead, one morning.

在吃饭前或饭后的任何时间散步，都可以保持一定程度的健康，这也是我们保持健康的原因。
运动可能不会延长寿命，但它的作用是让我们到达终点的时候眼睛明亮。减少坐在老年护理机构里呆呆地盯着墙的可能性。
当然不能提供保证，但参加体育锻炼的人患痴呆症的可能性要小得多。比如在85岁左右突然中风或心脏病发作，或者干脆在某天早上醒来就死了，这方面概率都低。

Alice Twain
Let me see what I ate yesterday (and it was a pretty average day).
Breakfast: a cup of coffee, two biscuits, two small sweet crackers.
Lunch: a smallish portion of pasta (approximately 60 grams) with fresh tomatoes, a portion of green beans stewed with onion and a few tomatoes, a peach.
Snack: a cup of tea with one biscuit, lightly smeared with half a teaspoon of jam.
Dinner: fish stewed with vegetables and pine nuts, bell peppers cooked with onions and a dash of vinegar, a small piece of bread, half a glass of beer.
Other drinks: apart from what I have named above, just water.
How unhealthy does it sound? And yes that’s a fairly average Italian diet.

让我看看我昨天吃了什么（这是相当普通的一天）。
早餐：一杯咖啡，两块饼干，两块含糖饼干。
午餐：一小份意大利面（约60克）配新鲜西红柿，一份绿豆炖洋葱和一些西红柿，一个桃子。
小吃：一杯茶配一块饼干，轻轻涂上半茶匙果酱。
晚餐：青菜松子炖鱼，青椒加洋葱加少许醋，一小片面包，半杯啤酒。
其他饮料：除了我上面提到的，就只有水了。
听起来很不健康吧，是的，这是相当普通的意大利饮食方式。