What change can you make tonight
你今晚可以做出什么改变
that may help reduce your cancer risk?
来帮助减少患癌风险？
Eat an earlier dinner.
早点吃晚餐
A new study published in the International Journal of Cancer
《国际癌症杂志》上发表的一项新的研究
suggests that the later you eat dinner,
表明吃晚餐越晚
the more likely you are to develop certain cancers.
患某种癌症的可能性越大
Researchers found that eating an early dinner,
研究者们发现早点吃晚餐
and having a long time period between your last meal and sleep were associated
最后一餐和睡觉间隔时间较长
with lower breast and prostate cancer risks.
与较低的乳腺癌和前列腺癌风险相关
Those who ate dinner before 9 PM
那些晚上九点前吃晚餐的人
and waited at least two hours after eating before going to bed,
和至少在睡前两小时 吃完饭的人
reduced their risks of developing certain cancers by more than 25 percent.
患某种癌症的风险降低了25%以上
Breast and prostate cancer are most closely related
乳腺癌和前列腺癌症大多与
to nightshift work, and circadian disruption.
夜班工作 生理节律紊乱密切相关
We’ve talked about that on the show many times before.
我们之前的节目中曾多次谈到过
And researchers also note that disturbances in these circadian rhythms,
研究者们也指出 生理节律的紊乱
they can cause your immune system to not act properly.
它们会导致你的免疫系统无法正常运行
That can leave people a greater risk of developing tumors,
那会引起较高的罹患肿瘤风险
we know the immune system does play a role in
我们知道免疫系统确实在
trying to get rid of potentially cancerous cells.
消灭潜在癌细胞中起重要作用
And so, I think it just gets back to
因此 我认为就是要
getting in a routine,
保持规律作息
in a pattern that allows you to have a good night’s rest as consistently as possible.
采用可以让你能尽量保持良好夜间休息的方式
And if you’re eating at 11 PM at night
如果你夜间十一点才吃饭
and just crashing on the couch, that is not,
倒头就在沙发上睡去 那就不对
your body does not love that.
你的身体不会喜欢那样
And so, be a nerd.
还是当个呆子吧
I am.
我就是
Eat an early dinner.
早点吃晚饭
Obviously, sometimes you have night work,
很显然 有时你有夜间工作
and those nights you do what you do, but eat an early dinner.
那些晚上你该干嘛干嘛 但还是要早点吃晚饭
Get to bed at a reasonable time.
在合理的时间睡觉
Just don’t downplay the importance of getting good rest
只是不要轻视良好睡眠的重要性
and having your circadian rhythms,
要拥有你的生理节律
I don’t even know what the word would be here,
我甚至找不到恰当的词来表达
but having a good circadian rhythm that works for you and your family.
但好的生理节奏造福你和你的家人
You’ve probably heard of resveratrol,
你们可能听说过白藜芦醇吧
the antioxidant found in red wine and dark chocolate.
是在红酒和黑巧克力中发现的抗氧化物
But what if I told you there’s something even better out there?
但如果我告诉你还有更好的呢？
And Dr. Batra, I know you are a smart, wonderful doctor.
Batra医生 我知道你是个聪明又高明的医生
You’re cutting edge with what you know and what you do in your own life.
你把专业知识在自己的生活中知行合一 完美结合
What have you added to your diet?
那你给饮食添加的是什么呢？
This is an antioxidant called pterostilbene,
是一种叫紫檀芪的抗氧化剂
and it’s very similar in terms of anti-aging properties to resveratrol,
它与白藜芦醇的抗衰老特性非常相似
but because of the way it’s produced,
但因为它的产生方式
it’s actually four times more available.
实际上它的吸收率是白芦藜醇的四倍
So you absorb it better in your body.
因此你的身体更容易吸收它
And you guys wanna know where you can find pterostilbene?
你们肯定想知道哪里能找到紫檀芪吧？
Yeah!
是啊是啊！
So it’s actually in blueberries.
实际就在蓝莓里
[Younger Male Host] Woo! Love it.
哇哦！爱了爱了
And there’s a great new crop of scientific research
有一项很棒的新作物科学研究
which actually looks at the role of this
深入观察了紫檀芪
in the progression of diseases, of age-related degeneration.
在疾病进程和老龄化中的作用
There’s some interesting data that really suggests
一些有趣的数据显示
that this may slow down the progression to Alzheimer’s.
这也许可以减缓老年痴呆症的进程
Give me some of those.
给我一些蓝莓
[Younger Male Host] I know, they look so good.
我知道 它们看起来很好
I know, right!
嗯嗯 对
Some types of cancers, some other age-related conditions,
一些种类的癌症 一些其它衰老情况
so try adding blueberries to your diet.
因此 尝试在你的饮食中加入蓝莓吧
Really great source of pterostilbene.
真是很好的紫檀芪来源呢
I’m a big fan.
我是铁杆蓝莓粉丝
I put’em in my oatmeal, I put’em in my protein shakes,
我把它们加入燕麦粥 加入蛋白质奶昔
I’m a big fan.
我是铁杆粉丝
And you can get your kids to jump on board.
你也可以让你的孩子们加入蓝莓粉丝的行列
As a snack, I’m telling you, they love it.
告诉你们吧 他们爱把蓝莓当零食着呢