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如何活到100岁

How To Live To 100

这一集是被23andMe赞助
This episode is supported by 23andMe.
联合国估计到2050年
The UN estimats that by 2050,
有320万人口将会达到100岁甚至更老
3.2 million people will be 100 years old or older
相比之下 2011年只有31.6万人
compare to only 316000 in 2011.
那么 你能做些什么来成为这个百岁俱乐部的成员呢
So what can you do to become part of this elite centenarian club?
你怎样做才能活到100岁
How can you live to 100?
有一些明显的步骤 比如停止外卖
There are some obvious steps like stop getting take-out.
65岁的时候每周在家做饭五次
65 years old to cook at home five times a week
其中 就会有47%的人活得更久
will 47% more likely to live extra decade.
成为一个素食主义者意味着
Becoming a vegetarian means
你的早逝风险降低了12%
you have a 12% lower risk of premature death.
如果你要继续吃肉的话
And if you have to keep eating meat,
那就别再吃冷菜了
lay off the cold cuts.
加工过的肉类 如香肠、培根和冷切肉
processed meats like sausage, bacon and cold cuts
都与癌症和心脏疾病的死亡事件有关
are linked to a higher incident of dying from cancer and heart diseases.
这都是明显的 你能赢得奥斯卡吗
That’s obviously. Could you win a Oscar?
奥斯卡获奖者平均寿命比他们的同龄人要长4年
Winners on average live four years longer than their losing peers.
即使是诺贝尔奖也会对长寿有所帮助
Even a Nobel Prize get help,
进入决赛的选手比他们的第二名选手的寿命长了1到2年
as finalist end up living 1 to 2 years longer than their runner-ups.
现在 也许是时候行动了
Now, it maybe time to move.
美国的20个县是平均预期寿命最高的县
The 20 counties in the US was the highest life expectancies
那里的平均海拔为5967英尺
also have average altitude of 5967 ft above sea level.
在日本 女性平均寿命为87岁 男性为80岁
In Japan, women live to 87 on average and men to 80
相比之下 美国的年龄分别为82岁和77岁
compare to the US with 82 and 77 years old respectively.
就像日本人一样
Then like the Japanese,
你应该开始喝更多的绿茶和鱼
you should start consuming more green tea and fish.
有一项对40500名日本人的研究
A study of 40500 Japanese people
发现那些每天喝5杯或以上的绿茶的人
found that those who drinks 5 or more cups of green tea daily
死于心脏病的风险最低
had the lowest risk of dying from heart disease.
同样 在饮食中有富含欧米茄3的鱼的那些人
As well, those with the diet rich in Omega 3 from fish
多活了2.2年
live an extra 2.2 years.
世界卫生组织建议
The World Health Organization recommends
每周至少进行150分钟的额外锻炼
at least 150 minutes per week of extra exercise
可能会给你的生活增加4年的时间
potentially adding 4 years to your life.
这可能是游泳 甚至是购物
This could be swimming or even shopping.
一项台湾研究发现 那些每天购物的人
A Taiwanese study found that those who shop daily
即使没有买任何东西
even if they didn’t buy anything
其死亡风险也会降低23%至28%
lower their risk of death by 23 to 28 percent.
此外 做爱
Also, have sex.
一项研究发现 一个月只做爱一次的男人
One study found that man who had sex only once a month
与每周发生2-3次性生活的人相比
had 45% higher risk of heart disease
患心脏病的风险高45%
than those who had sex 2-3 times a week.
在睡觉的时候
When it come to sleeping.
一项长期研究发现 每晚睡不到6小时的人
A long term study found that man who got less than 6 hours at night
在这项研究的14年里
will four times more likely to die
死亡的可能性增至4倍
over the 14 years period of the study.
记住这一点 重要的是要实事求是
With this in mind, it’s important to be realistic, literally.
德国的一项研究发现
A German study found that
那些高估自己未来幸福的人
those who overestimate their future happiness
与预测未来更黑暗的同龄人相比
have a higher risk of death compare to their peers
他们的死亡风险更高
who predict a darker future.
那些西班牙裔人
People who indentify as Hispanic
平均寿命比美国人平均长2.5年
live average 2.5 longer than the average American.
研究人员推测
Researchers hypothesize that values of a family togetherness
家庭团聚的价值可以延长寿命
provides a longevity boost.
波兰的一项研究发现
A Polish study found that
有女儿的父亲的寿命
dads of girls live 74 weeks longer
比有儿子的父亲平均寿命长74周
on average than fathers of sons.
如果你是女人
And if you are women,
你应该像碧昂斯(诞下双胞胎女儿)一样 希望她的双胞胎能让她更长寿
be more like Beyonce, and hope her twins.
新研究发现
New researches discover that
当健康的母亲同时遗传了两倍的基因
having twins could be an evolutionary adaptation
生下双胞胎可能是一种进化适应
while heathy moms pass on double of genes at once
而且 这些母亲的寿命也更长
and these moms are also known to live longer.
在规划你的生活的时候 结婚吧
When it comes to planning your life, get married.
丹麦的一项关于同性恋的研究发现
A Danish study of gay man found that
那些已婚的人的死亡率较低
those were married have a lower mortality rates.
但是不要和错误的人结婚
But don’t get married to the wrong person.
另一项针对1700名已婚成年人的研究发现
Another study of 1700 married adults found that
更多的夫妇认为他们结婚后健康状况更差了
the more couple argues the worse their health.
不要强迫退休
Don’t force retirement.
正如哈佛长寿项目所发现的那样
As the Harvard longevity project found that
那些有自己满意的事业 工作到在70多岁
those own satisfy careers and continue to work into their 70s
退休让他们老得更快
made it to older ages.
他们拥有一只宠物也好
And just own an pet there as well.
研究表明养猫和狗的人
Research shows that both cat and dog owners
都比没有养的人活得更久
are tend to live longer than those without.
即使你到目前为止还没有健康的生活
Even if you havn’t been living healthy so far,
现在开始永远不会太迟
it’s never too late to start.
一项研究发现 健康的饮食习惯
A study found that taking on healthy habits like
吃好食物 锻炼 冥想
eating good food, exercise, meditation
以及来自朋友和家人的支持
and support from friends and family
可以增加染色体终端的长度
can increase the length of telomeres.
随着年龄的增长 他们限制了染色体末端的自由
They caps on the end of chromosome that free with age.
所以 从这些建议的帮助开始
So get start with help of these tips
开始为100岁的生日聚会做准备吧
and start preparing for the 100 years old birthday bash.
特别感谢23andMe对这段视频的回应
Special thanks to 23andMe for responsive for this video.
如果你想了解你自己的DNA
If you ever wanted to understand your own DNA
看看你的祖先来自哪个地区
and see which regions of the world your ancestor come from
或者你的DNA是如何影响身体和健康的
or how your DNA influences physical treats and health.
然后可以看看23 andme.com/asap
Then check out 23andMe.com/asap.
我们自己试过了 结果发现
We’ve tried it ourselves and found out that
葛里高利有很多尼安德特人的DNA
Gregory has a lot of Neanderthal DNA
而米切尔却发现了他为什么如此喜欢豌豆
while Mitchell found out why he love peas so much.
你要做的就是在试管中吐痰
All you have to do is spit in the tube
他们会分析你的23对染色体
and they’ll analysis your 23 pairs of chromosome,
这就是名字的来源
which is where the name comes from.
再来一遍 去23 andme.com/asap
Again, head to 23andMe.com/asap
尽快去了解更多关于你自己的信息
to learn more about yourself now.
你们也可以看看我们的第二段视频
You can also check out our second video
哪里的人们居住的时间最长
where do people live the longest
通过点击这个屏幕或者在讨论中使用链接
by clicking this screen or using the link in the discaption.

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视频概述

随着生活水平的提高,长寿对于人们触手可及,但长寿也是需要注意方法的,严谨的调查将会为我们揭开长寿的秘诀

听录译者

沰沐

翻译译者

光明

审核员

Y

视频来源

https://www.youtube.com/watch?v=cRWix4e0DzI

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