健康生活:7个对抗衰老的秘诀

1. Exercise Matters
A walk with your spouse gives you a chance to talk over the day, and playing tennis together can be a bonding experience. But that's not why you should bother. Here's why: Getting active can mean a longer life for both of you. When you can't walk a quarter mile in five minutes, your chance of dying within three years goes up dramatically.

找机会和你的配偶一起谈天，打网球也不错。这是因为，积极的生活态度可以让你们都健康长寿。如果你在五分钟内不能走0.25英里，那么你在三年内死掉的可能性会大大增加哦。

2. Building a community -- avoiding isolation. Because if your heart doesn't have a reason to keep beating, it won't.

建立一个团体——避免被孤立。因为如果没有理由让心脏跳动，那么它就会变得懒惰。

Back on meat and Pork
A ten-year study of 545,000 Americans found that people who eat about four ounces of beef or pork a day (the amount in an average-sized burger) are at least 30 percent more likely to die early, compared with those who consume an ounce or less daily. Though previous research has linked a diet heavy in red meat to a greater risk of heart disease and colon cancer, this is the first big study to look at how it affects your life expectancy.

少吃肉。一份历时10年，针对545,000名美国人的研究报告称，那些一天吃4盎司牛肉的人的死亡率比那些每天最多吃1盎司肉的人高30%。尽管之前的研究也表明，吃红肉与心脏病和结肠癌的发生有关，但这是针对吃肉对人寿命影响的第一次权威解释。

ct the best.
Of 100,000 women in the Women's Health Initiative study, those rated optimistic by special questionnaires were 14 percent less likely than pessimists to die during the study's first eight years

Care for a loved one.
Despite the stress involved, men and women who put in the most time taking care of a spouse cut their own risk of dying by 36 percent over a seven-year period, researchers at the University of Michigan in Ann Arbor found.

做最好的期待。
一个妇女健康机构针对100,000名女性的研究称，那些乐观的女性比悲观的更加长寿。

关心自己在乎的人。美国密西根大学的Ann·Arbor历时7年的调查表明：无论面临多么大的压力，那些把大多数时间花在关心配偶上的人，死亡率比没做这些事的人低36%。

a Goal: Having a Purpose Gives You an Edge
Whether you believe you have some purpose to fulfill on earth or just have trips you plan to take and books you want to read, you have a survival edge over people with fewer goals. So say researchers at the Rush University Medical Center in Chicago who interviewed more than 1,200 older adults. Elders with sure intentions and goals were about half as likely as aimless seniors to die over the five-year follow-up

设定目标：设定目标让你更具优势。不管你信不信，如果你设定了目标，或者是计划一次旅行，读一本书，你都比那些没有目标的人更具生存优势。因此，芝加哥拉什大学医疗中心的研究人员在采访了1,200个老人后得出这样的结论。在之后的5年里，那些有目标的老者比那些没有目标的人死亡率低一半。

Enough Vitamin D
Low vitamin D levels have been associated with osteoporosis, diabetes, hypertension, and cancer. And it gets worse: According to new research, adults who don't get enough of the "sunshine vitamin" are 26 percent more likely to die early. A 12-year study of 13,000 men and women didn't finger any one cause of death, "because vitamin D's impact on health is so widespread," says researcher Michal Melamed, MD, an assistant professor of medicine at Albert Einstein College of Medicine in the Bronx. Besides drinking fortified milk, she suggests that you: Get just 10 to 15 minutes of midday sunshine (11 a.m. to 3 p.m.) several days a week may do the trick (apply sunscreen after those few minutes). Take supplements.

摄入足量的维他命D。维生素不足可能引起骨质疏松，糖尿病，高血压甚至癌症。更糟的是，一份最新研究表明，成人如果没有摄入足量的维他命D，那么他早死的几率会增加26%。一份历时12年的针对12,000个人做的调查并没有指出任何造成死亡的因素，研究员迈克儿·梅拉梅德称，“这是因为维他命D对健康的影响太大了。”除此之外，喝牛奶对维他命D的摄入有帮助。她建议：每天晒太阳（上午11:00到下午3:00），对维他命D摄入有好处。还有就是吃营养品。

Life Changer
Healthy habits can actually repair your DNA, say researchers Dean Ornish, MD, and Elizabeth Blackburn, MD. Their study subjects ate vegetarian whole foods with 10 percent of calories from fat, walked 30 minutes six days a week, used stress-reducing techniques, and went to a weekly support group. The results? Besides a decrease in LDL cholesterol and stress levels, they showed a 29 percent rise in telomerase. This enzyme repairs and lengthens telomeres, tiny protein complexes on the ends of chromosomes that are vital for immunity and longevity. Short telomeres and low levels of telomerase signal an increased risk of heart disease and cancer, plus a poor prognosis if you do get ill.

改变基因。研究员长欧尼斯称，健康的习惯可以修复基因。研究建议素食者保证每天从 脂肪中摄入10%的卡路里，一周六天，每天走30分钟，运用减压方法，并且每周去拉拉队组。这样的结果就是，除了胆固醇降低了，压力减少了，他们的端粒酶增加29%。这种酶可以修复染色体和让染色体终端变长。如果你经常生病，那么染色体终端过短或者端粒酶过少都会增加罹患心脏疾病和癌症的风险。