网友讨论:有哪些方法可以过上健康、长寿的生活?
What are the best tips for a healthy and long life?译文简介
网友:说到长寿,其实基因并不能决定一切。许多人认为预期寿命在很大程度上是由遗传决定的。然而,基因所起的作用比最初认为的要小得多。研究表明,您可以通过一些简单的生活方式改变来延长您的寿命,其中一些可能会让您感到惊讶......
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When it comes to living long, genes aren’t everything. Many people think that life expectancy is largely determined by genetics. However, genes play a much smaller role than originally believed. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.
1. Exercise
It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease; the top worldwide cause of death.
2. Drink in Moderation
I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity. Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.
3. Reduce Stress in Your Life
Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.
4. Watch Less Television
A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t. It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes. Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.
5. Eat Less Red Meat
Red meat consumption is lixed to an increased risk of heart disease and cancer. Swapping out your steaks for healthy proteins, like fish, may help to increase longevity. If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.
说到长寿,其实基因并不能决定一切。许多人认为预期寿命在很大程度上是由遗传决定的。然而,基因所起的作用比最初认为的要小得多。研究表明,您可以通过一些简单的生活方式改变来延长您的寿命,其中一些可能会让您感到惊讶。
1、运动
体育锻炼对您有益,这已不是什么秘密。运动可以帮助您保持健康的体重并降低血压,这两者都有助于心脏健康并降低患心脏病的风险:这是世界上最大的死亡原因。
2、适量饮酒
我知道你现在可能正在想象着一杯红酒,但最近的研究表明,每天微酌一到三杯任何类型的酒精可能有助于延长寿命。但是,研究也发现,与适度饮酒者相比,重度饮酒者和戒酒者似乎具有更高的早期死亡风险。
3、减轻生活压力
压力会导致你的身体释放一种叫做皮质醇的激素。在高水平时,这种激素会增加血压并导致腹部脂肪的储存,这两者都会导致心脏病风险增加。
4、少看电视
2008年的一项研究发现,每天看6小时电视的人可能比不看电视的人平均早死4.8年。它还发现,在25岁之后,每看电视一小时,预期寿命就会减少22分钟,电视让我们不能运动并且脱离世界,这两者都会缩短你的寿命。
5、少吃红肉
红肉消费与心脏病和癌症风险增加有关。把牛排换成健康的蛋白质,比如鱼,可能有助于延长寿命。如果你无法忍受没有牛排的生活,将你的食用量减少到每周少于两到三份仍然可以带来健康益处。
This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.
7. Socialize
Studies suggest that having social relationships promotes longevity. Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.
8. Eat Foods Rich in Omega-3 Fatty Acids
Omega-3 fatty acids decrease the risk of heart disease[6] and perhaps even Alzheimer’s disease. Salmon and walnuts are two of the best sources of Omega-3s.
9. Be Optimistic
Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists. Researchers speculate that optimists have a healthier approach to life in general exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.
10. Own a Pet
Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease. Depending on the type of pet, they can also motivate you to be more active.
6、不要吸烟
这并不完全是一个提示,众所周知,吸烟会显着增加患癌症的风险。
7、社交
研究表明,拥有更多的社会关系可以促进长寿。尽管科学家们不确定这背后的原因,但他们推测社交会导致自尊心的增加以及和同伴一起可以保持健康减轻压力。
8、吃富含Ω-3脂肪酸的食物
Ω-3脂肪酸可降低患心脏病,甚至阿尔茨海默病的风险。三文鱼和核桃是Ω-3脂肪酸的两种最佳来源。
9、保持乐观
研究表明,乐观主义者患心脏病的风险较低,而且通常比悲观主义者活得更长。研究人员推测,乐观主义者通常有一种更健康的生活方式,即更多地锻炼、社交和积极寻求医疗建议。因此,他们早期死亡的风险较低。
10、拥有一只宠物
有一个毛茸茸的朋友可以减轻压力、提高免疫力并降低患心脏病的风险。根据宠物的类型,它们还可以激励你让你更加活跃。
Japan has the longest average lifespan in the world, and the longest lived of the Japanese (the natives of the Ryukyu Islands) stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.
12. Meditate
Meditation leads to stress reduction and lowered blood pressure. Research suggests that it could also increase the activity of an enzyme associated with longevity. Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.
13. Maintain a Healthy Weight
Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease. It may also increase the risk of cancer. Maintaining a healthy weight is important for heart health and living a long and healthy life.
14. Laugh Often
Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.
15. Don’t Spend Too Much Time in the Sun
Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.
11、不要暴饮暴食
日本的平均寿命是世界上最长的,而寿命最长的日本人(琉球群岛的原住民)在饱食度达到80%时就会停止进食。限制卡路里摄入量意味着降低身体的整体压力。
12、冥想
冥想可以减轻压力并降低血压。研究表明,它还可以增加与长寿相关的酶的活性。每天只需要冥想15分钟左右就就可以了,这对健康有很大的好处,甚至可以延长你的寿命。
13、保持健康的体重
超重会给心血管系统带来压力,增加患心脏病的风险。它还可能增加患癌症的风险。保持健康的体重对心脏健康和健康长寿很重要。
14、经常笑
笑声会降低你体内压力激素的水平,比如皮质醇。高水平的这些激素会削弱您的免疫系统。
15、不要在阳光下花太多时间
长时间晒太阳会增加患皮肤癌的风险。然而,晒太阳是增加维生素D水平的好方法,因此吸收一些太阳光——也许每天大约 15 分钟——可能对健康有益。关键还是要适度。
When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.
17. Eat Mushrooms
Mushrooms boost the immune system and may even reduce the risk of cancer.
18. Floss
Flossing helps to stave off gum disease, which is lixed to an increased risk of cancer.
19. Eat Foods Rich in Antioxidants
Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.
20. Have Sex
Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease. It’s an easy and effective way to get exercise, so love long and prosper!
16、自己做饭
当你在餐馆吃饭时,你放弃了对饮食的控制。即使是沙拉也往往含有大量的添加剂,从糖到饱和脂肪。在家吃饭将使您能够监控您的食物摄入量并确保健康饮食。
17、吃蘑菇
蘑菇可以增强免疫系统,甚至可以降低患癌症的风险。
18、牙线
使用牙线有助于避免牙龈疾病,这与癌症风险增加有关。
19、吃富含抗氧化剂的食物
抗氧化剂可以减少自由基的有害影响,当自由基在体内积聚时会导致细胞损伤和积累疾病风险增加的毒素。浆果、绿茶和西兰花是三种极好的抗氧化剂来源。
20、做爱
每周放松两到三次对健康有很大的好处。性可以燃烧卡路里,减轻压力,改善睡眠,甚至可以预防心脏病。这是一种简单有效的锻炼方式,所以做爱也可以达到健康长寿的效果!
I’m healthy. And planning to live a healthy life for a long time.
In addition to the basics other writers have pointed out, I’ll add ones I’ve found critical.
1. Natural is best.
Many people ignore the basics of building good health and then when their health goes south they head for the doctor to get a prescxtion. Yet, every prescxtion has side effects which create their own health issues. So then they get a new prescxtion to counter those issues and the downward spiral escalates. Instead, first do all the things you already know to build good health. Then if you have a health challenge research and see if there is a cause that can be corrected naturally with no side effects. Then build health naturally which only has good side effects.
我现在很健康,并且计划长期过上健康的生活。
所以除了其他人指出的基本观点外,我还会添加一些我认为很重要的内容。
1. 自然是最好的。
许多人忽略了建立良好健康的基础知识,然后当他们的健康状况恶化时,他们会去找医生开处方,然而,每一种处方都有副作用,会产生它们自己的健康问题。因此,他们得到了解决这些问题的新药方,但是也会随之出现新的问题。所以,首先做所有你已经知道的事情来建立良好的健康。然后,如果您正面临一个健康挑战,看看是否可以自然的纠正它,这样不会导致新的健康问题。
Many people, particularly as they grow older, grow unhappy. They retire and don’t feel important. They don’t feel well and so they can’t do some of the things they used to enjoy. Their days become a monotonous routine filled with endless hours of TV. And they grow morose and depressed. Instead, build your health then get up and get going. Get involved in activities, hobbies, volunteering or a second career. Do fun things. Laugh, smile, give thanks and celebrate each new day as the gift that it is. And then discover the health that happiness brings.
3. Love heals.
Many people, as they grow older, become more isolated. Their family moves away. They see friends rarely. They no longer have the camaraderie of their job and organizations they used to belong to. They isolate in their home and spend days with little interaction. And with that their health declines and they isolate even more. Instead, stay connected or get reconnected. See old friends, make new friends, get involved in organizations or get a part time job. Travel to see family, purposely go out with friends. Fill up your life with love and you’ll fill 1it up with health.
Aging doesn’t automatically mean bad health. But it does require purposely building good health.
2. 快乐建立健康。
许多人,由于随着年龄的增长,变得不快乐。他们退休了,觉得自己不重要。他们感觉不舒服,所以他们不能做一些他们曾经喜欢的事情。他们的日子变得单调乏味,把无穷无尽的时间花在电视上。他们变得忧郁和沮丧。所以,为了建立你的健康,马上开始行动,参与活动、爱好、志愿服务或第二职业。做有趣的事情。大笑、微笑、感谢并庆祝每一个新的一天,然后发现快乐会给你带来健康。
3. 爱可以治愈一切。
许多人随着年龄的增长,变得更加孤立。他们的家人搬走了。他们很少见到朋友。他们不再有他们曾经所属的工作和组织内的友情。他们在家中与世隔绝,几乎没有互动。随着他们的健康状况下降,他们更加孤立。相反,和朋友保持联系或重新联系,见老朋友,结交新朋友,参与组织或找一份兼职工作,看望家人,特意和朋友出去玩。用爱填满你的生活,你就会发现它会用健康回报你。
衰老并不是意味着健康状况不佳。但这确实需要我们有目的地去建立良好的健康状况。
1.) eat right: everyone has different diets, you need to find out what yours is. I’ve noticed that certain foods make me feel really good, while others give the opposite reaction.
2.) drink water: I learned about how the body Carries out tasks and processes. I was shocked to find out how water plays a major part in this.
3.) mental state: if you are not in the right mental state, it will wear you out. It can look different for everyone. Grow from where you are right now. Fix up your life and areas that need improvement.
4.) God: I believe this is the most important. My God promises me eternal life. The state of being of when I didn’t know God to when I met God are completely different.
start there. Once you properly handle these 4, you will know how to handle the rest.
1、正确饮食:每个人的饮食习惯不同,您需要了解自己的饮食习惯。我注意到某些食物让我感觉很好,而另一些食物则相反。
2、喝水:我了解身体是如何执行任务以及如何代谢的过程。我很震惊地发现水在其中发挥了重要作用。
3、精神状态:如果你没有处于正确的精神状态,它会让你筋疲力尽。每个人看起来都可能不同。从你现在的精神状态出发,修复你的生活并且改进需要改进的地方。
4、相信上帝:我相信这是最重要的。我的上帝可以许诺我永生。不相信上帝的存在和相信上帝的存在的状态是完全不同的。
从现在开始。一旦你正确处理了上面的四个方面,你就会知道如何处理生活中的其他方面。
People must improve lifestyle changes.
Exercise or yoga for at least 30 minutes daily until sweating. Regular exercise keeps the person’s immunity good and protects the person from any infection.
Include a healthy diet, including the fruits and salads in the food.
Reduce the intake of salt and sugar in your diet to maintain heart health. High sugar consumption makes the person diabetic, and high salt consumption leads to iron deficiency in the body.
Keep weight controlled. It is essential to maintain the health of the Heart. For this, control oily and fast foods diets and try to refrain from eating.
No stress is ideal. The more stress a person takes, the more stress hormones his body has to fight.Avoid consuming alcohol and tobacco. If one wishes to keep the Heart healthy, one must make a distance from alcohol and tobacco consumption. It is awful for health and increases the risk of a heart attack.
人们必须改善自己的生活方式。
每天锻炼或做瑜伽至少30分钟,直到出汗为止。经常锻炼可以保持人的免疫力良好,并保护人免受任何感染。
健康的饮食也很重要,包括食物中的水果和沙拉。减少饮食中盐和糖的摄入量,以保持心脏健康。高糖摄入会使人患糖尿病,高盐摄入会导致体内缺铁。
严格控制体重。这对保持心脏健康至关重要。为此,控制油性和快餐饮食,并尽量避免过多进食。
没有压力是理想的状态。一个人承受的压力越大,他的身体必须对抗的压力激素就越多。
避免饮酒和吸烟。想要保持心脏健康,就必须远离烟酒,这对健康有害,并增加心脏病发作的风险。
Eat healthy food
Drink more water
Stay happy
Don't think too much for anything
Don't be stressed
Do exercise
Do whatever you like
Think positive
Do meditation
Do good for others
Do regular health check-up
Avoid too much oily food
Hope this will help you. Thank you. Follow me for regular health upxes.
吃健康的食物
多喝水
保持快乐
不要为任何事情想太多
不要有压力
做运动
做任何你喜欢的事
积极的看待事物
经常冥想
为他人做好事
定期进行健康检查
避免过多的油腻食物
希望这会帮助你。谢谢你,关注我,定期更新健康知识。
I’m just be myself.
I do some jogging about 20 minutes everyday.
Eat less fast foods.
Keep my mind out of stress.
Sleep 6–8 hours every night.
Praying every morning.
That’s my style.
我只是做我自己应该做的。
我每天慢跑大约20分钟。
少吃快餐。
让我的头脑摆脱压力。
每晚睡6-8小时。
每天早上做祷告。
这就是我的健康生活方式。
1.Exercise regularly walking yoga hiking bodyweight workouts stretching
2. Get enough sleep
3. Meditate use meditation apps listen to guided meditation videos attend a meditation class
4. Play chess, crosswords, card games for brain health
5. Drink green tea, and plenty of water
6. Eat nutrient-rich foods
7. Play an instrument auditory perception physical coordination memory pattern recognition
1、定期锻炼:步行、瑜伽、远足、体重锻炼、拉伸运动。
2、拥有充足的睡眠。
3、冥想:使用冥想应用程序,观看指导冥想的视频,参加冥想课。
4、下棋、填字游戏、纸牌游戏以促进大脑健康。
5、喝绿茶,多喝水。
6、吃营养丰富的食物。
7、演奏乐器:锻炼听觉知觉、身体协调能力、记忆力、模式识别能力。
9. Continue learning listen to podcasts watch TED talks attend lectures or workshops pick up a new hobby learn a new language read books on a new subject
10. Socialize volunteer in your community join a club, gym, or sports team take a class join a hiking club join a meetup group join a book club reconnect with old friends
11. Spend more time with the things you love to do, and people you love, like family/friends and pets if you have.
12. Think critically and analyze your decisions if they were good or bad, then develop from there further.
13. Read more about Human Behaviour & Psychology:
8、阅读:提高注意力,预测能力、工作记忆、长期储存记忆、抽象推理能力、理解能力、字母的视觉处理能力。
9、继续学习:听播客、观看TED演讲、参加讲座或研讨会、培养新的爱好、学习一门新的语言、阅读一个有关新主题的书籍。
10、社交:在你的社区做志愿者、加入俱乐部、健身房或运动队、上课、加入远足俱乐部、加入聚会小组、加入读书俱乐部、与老朋友重新联系。
11、花更多时间在你喜欢做的事情和你爱的人身上,比如家人/朋友和宠物,如果你有的话。
12、批判性地思考并分析你的决定是好是坏,然后从那里进一步发展。
13、阅读更多关于人类行为和心理学的信息。
I have noticed that those of my relatives who healthily lived to 90 and beyond all lived according to these points:
1、keep your life in order;
2、rely on science to make your decisions;
3、have fun;
4、let no one tell you it takes more than that.
If we absolutely have to find seven points, I would add:
5、sleep well;
6、eat well;
7、look after your body.
我注意到我的那些健康活到90岁及以上的亲戚都按照以下几点生活:
1、让你的生活井然有序;
2、依靠科学来做出决定;
3、玩得开心;
4、不要让人告诉你你需要更多;
如果我们必须找到七点的话,我会补充:
5、睡个好觉;
6、吃得好;
7、照顾好你的身体。
原创翻译:龙腾网 http://www.ltaaa.cn 转载请注明出处
The reasons l discovered for people to live to full age of 100 and above years are stated below:
1.Take good care of the body you have.Keep fit all the time.
2. Get enough sleep on a daily basis.
3. Do thorough scientific research on supplements with ingredients that aren't easily obtained from the foods you eat on a daily basis and take them on daily basis.
On this, l will suggest you put into consideration organisations with several years of proven research,experience,certifications and fully registered with governing authorities in charge of food and beverages.One of such recommended organisations tested to deliver is here.They have quite a lot of supplements,beverages and other certified products to offer for quality well being.
我发现的人能活到100岁及以上的原因如下:
1、照顾好自己的身体,时刻保持健康。
2、每天保证充足的睡眠。
3、对从日常饮食中不易获得的成分进行彻底的科学研究,并每天服用。
在这一点上,我建议您考虑具有多年研究经验、认证并已在食品和饮料管理机构完全注册的组织。他们有相当多的补品、饮料和其他认证产品来给你提供优质的健康生活。
There are some daily healthy tips available for every one.These are long term health habits.Did you know that your habits can affect your long-term health?
As Brain Tracy once quoted: "Successful people are simply those with successful habits.Your habits have a direct impact on your life and health.Habits are formed through repetition, which means the more you do something, the easier it becomes to continue with this activity.The most important thing about forming new habits is to keep them throughout your life. Otherwise, they will be harder to maintain in the future. ".If you follow these tips systematically and dogmatically,l am sure you will live to a very good old age. Click here to access the tips.
5. Have a good time. Allow nothing to bother you. Be at peace with everyone. Never allow the things happening around you move you.Enjoy your life to the fullest.
4. 你每天吃什么?留意你吃的东西。每天吃均衡、优质的饮食。为了获得更好的晚年生活,这是至关重要的。吃垃圾食品会缩短生命,实际上它并没有给生命增加任何价值。摄取足够的蔬菜、水果,并始终确保你喝很多很多的水。
每个人都有一些日常健康小贴士。这些是长期的健康习惯。你知道你的习惯会影响你的长期健康吗?正如 Brain Tracy 曾经引用的那样:“成功的人只是那些有成功习惯的人。你的习惯直接影响你的生活和健康,习惯是通过重复形成的,这意味着你做的事情越多,继续这项活动就越容易,养成新习惯最重要的是在你的一生中保持它们。否则,它们将更难在未来维持下去。”
如果你系统地、教条地遵循这些提示,我相信你会活到一个非常好的晚年。
5. 玩得开心。不允许任何事情打扰你,与所有人和平相处。永远不要让周围发生的事情影响你。尽情享受你的生活。