Dan Buettner: How to live to be 100+

Prevoditelj: marko pejić Recezent: Tilen Pigac - EFZG

Something called the Danish Twin Study

Nešto zvano Danska studija o blizancima

established that only about 10 percent

utvrdila je kako samo oko 10 posto

of how long the average person lives,

duljine života prosječne osobe,

within certain biological limits, is dictated by our genes.

unutar stanovitih bioloških limita, dolazi od naših gena.

The other 90 percent is dictated by our lifestyle.

Ostalih 90 posto dolazi od našeg stila življenja.

So the premise of Blue Zones: if we can find the

Stoga premisa Plavih zona: ako možemo naći

optimal lifestyle of longevity

optimalni stil življenja za dugovječnost

we can come up with a de facto formula

možemo doći do de facto formule

for longevity.

za dugovječnost.

But if you ask the average American what the optimal formula

Ali ako upitate prosječnog Amerikanca koja je optimalna formula

of longevity is, they probably couldn't tell you.

za dugovječnost, vjerojatno vam ne bi mogao odgovoriti.

They've probably heard of the South Beach Diet, or the Atkins Diet.

Vjerojatno je čuo za South Beach dijetu, ili Atkinsovu dijetu.

You have the USDA food pyramid.

Imate USDA prehrambenu piramidu.

There is what Oprah tells us.

Imamo što nam Oprah kaže.

There is what Doctor Oz tells us.

Imamo što nam doktor Oz kaže.

The fact of the matter is there is a lot of confusion

Činjenica stvari je da smo veoma zbunjeni

around what really helps us live longer better.

oko toga što nam zaista pomaže da živimo bolje.

Should you be running marathons or doing yoga?

Biste li trebali trčati maratone ili vježbati jogu?

Should you eat organic meats

Biste li trebali jesti organsko meso

or should you be eating tofu?

ili jesti tofu?

When it comes to supplements, should you be taking them?

Kad dođe do nadomjestaka, biste li njih trebali uzimati?

How about these hormones or resveratrol?

A ovi hormoni ili resveratrol?

And does purpose play into it?

I da li svrha igra tu ulogu?

Spirituality? And how about how we socialize?

Spiritualnost? A što o tome kako se socijaliziramo?

Well, our approach to finding longevity

Pa, naš pristup pronalaženja dugovječnosti

was to team up with National Geographic,

bio je da oformimo tim s National Geographicom,

and the National Institute on Aging,

i Nacionalnim institutom za starenje

to find the four demographically confirmed areas

kako bi pronašli četiri demografski potvrđena područja

that are geographically defined.

koja su geografski definirana.

And then bring a team of experts in there

I onda tamo dovesti tim eksperata

to methodically go through exactly what these people do,

da metodički prođe upravo sve što ovi ljudi rade,

to distill down the cross-cultural distillation.

kako bi izdestilirao međukulturalnu destilaciju.

And at the end of this I'm going to tell you what that distillation is.

I na kraju ovoga reći ću vam što ta destilacija jest.

But first I'd like to debunk some common myths

Ali prvo bih htio otkloniti neke uobičajene mitove

when it comes to longevity.

koji se tiču dugovječnosti.

And the first myth is if you try really hard

A prvi mit jest ako se trudiš dovoljno

you can live to be 100.

doživjet ćeš stotu.

False.

Krivo.

The problem is, only about one out of 5,000 people

Problem jest, samo jedan od 5.000 ljudi

in America live to be 100.

u Americi doživi stotu.

Your chances are very low.

Šanse su vam vrlo slabe.

Even though it's the fastest growing demographic in America,

Iako u Americi demografija najbrže raste,

it's hard to reach 100.

teško je dospjeti do stote.

The problem is

Problem jest

that we're not programmed for longevity.

što nismo programirani za dugovječnost.

We are programmed for something called

Programirani smo za nešto što se zove

procreative success.

prokreativni uspjeh.

I love that word.

Volim tu riječ.

It reminds me of my college days.

Podsjeća me na studentske dane.

Biologists term procreative success to mean

Biolozi definiraju taj termin kao

the age where you have children

starost u kojem imaš djecu

and then another generation, the age when your children have children.

i onda generaciju naprijed, starost u kojoj tvoja djeca imaju djecu.

After that the effect of evolution

I nakon toga učinak evolucije

completely dissipates.

se potpuno rasipa.

If you're a mammal, if you're a rat

Ako ste sisavac, ako ste štakor

or an elephant, or a human, in between, it's the same story.

ili slon, čovjek, sve u svemu, ista priča.

So to make it to age 100, you not only have to have

Stoga, da dođete do stote, ne samo da morate

had a very good lifestyle, you also have to have won

imati vrlo dobar stil življenja, morate također dobiti

the genetic lottery.

na genetskoj lutriji.

The second myth is,

Drugi mit jest,

there are treatments that can help slow,

postoje tretmani koji pomažu usporiti,

reverse, or even stop aging.

obrnuti, ili čak zaustaviti starenje.

False.

Krivo.

When you think of it, there is 99 things that can age us.

Kada pomislite o tome, imamo 99 stvari koje nas postaraju.

Deprive your brain of oxygen for just a few minutes,

Uskratite svom mozgu dovod kisika na samo par minuta

those brain cells die, they never come back.

te moždane stanice umiru, nikad se ne vraćaju.

Play tennis too hard, on your knees, ruin your cartilage,

Igrajte tenis prenaporno, na koljenima, upropastite hrskavicu,

the cartilage never comes back.

hrskavica se nikad ne vraća.

Our arteries can clog. Our brains can gunk up with plaque,

Arterije nam se mogu začepiti. Mozak nam se može zagušiti plakom,

and we can get Alzheimer's.

i dobivamo Alzheimera.

There is just too many things to go wrong.

Naprosto je previše stvari koje mogu poći krivo.

Our bodies have 35 trillion cells,

Naša tijela imaju 35 bilijuna stanica,

trillion with a "T." We're talking national debt numbers here.

bilijun s "B". Govorimo o "nacionalni dug" brojevima ovdje.

(Laughter)

(Smijeh)

Those cells turn themselves over once every eight years.

Te se stanice okrenu svakih osam godina.

And every time they turn themselves over

I svaki put kad se okrenu

there is some damage. And that damage builds up.

dolazi do štete. A šteta se nakuplja.

And it builds up exponentially.

I to eksponencijalno.

It's a little bit like the days when we all had

Slično kao dani kad smo svi imali

Beatles albums or Eagles albums

albume Beatlesa ili Eaglesa

and we'd make a copy of that on a cassette tape,

i napravili bi kopiju na kasetnu vrpcu,

and let our friends copy that cassette tape,

dali prijateljima da kopiraju tu kasetnu vrpcu,

and pretty soon, with successive generations

i vrlo skoro, nakon nanizanih generacija

that tape sounds like garbage.

vrpca zvuči kao smeće.

Well, the same things happen to our cells.

Pa, ista stvar se dešava našim stanicama.

That's why a 65-year-old person

Zato 65-godišnja osoba

is aging at a rate of about

stari

125 times faster

125 puta brže

than a 12-year-old person.

od 12-godišnje osobe.

So, if there is nothing you can do

Stoga, ako nema ničega što možete učiniti

to slow your aging or stop your aging,

kako bi usporili ili zaustavili vaše starenje,

what am I doing here?

što ja radim ovdje?

Well, the fact of the matter is

E pa, činjenica jest

the best science tells us that the capacity of the human body,

najbolje što nam znanost kaže jest da je doseg ljudskog tijela,

my body, your body,

mog tijela, vašeg tijela,

is about 90 years,

oko 90 godina,

a little bit more for women.

malo više za žene.

But life expectancy in this country

Ali očekivana životna dob u ovoj zemlji

is only 78.

je samo 78 godina.

So somewhere along the line,

Znači, putem negdje,

we're leaving about 12 good years on the table.

ostavljamo 12 godina na stolu.

These are years that we could get.

To su godine koje možemo dobiti.

And research shows that they would be years largely free of chronic disease,

I istraživanja kažu kako bi to bile godine uglavnom oslobođene kroničnih oboljenja,

heart disease, cancer and diabetes.

srčanih oboljenja, raka i dijabetesa.

We think the best way to get these missing years

Mislimo da je najbolji način da dobijemo te nestale godine

is to look at the cultures around the world

pogledati kulture po svijetu

that are actually experiencing them,

koje ih zapravo doživljavaju,

areas where people are living to age 100

područja gdje ljudi doživljavaju stotu

at rates up to 10 times greater than we are,

stopama do 10 puta većim nego mi,

areas where the life expectancy

područja gdje je očekivana životna dob

is an extra dozen years,

dodatnih tucet godina,

the rate of middle age mortality is a fraction

gdje je stopa smrtnosti u srednjim godinama djelić

of what it is in this country.

one u ovoj zemlji.

We found our first Blue Zone about 125 miles

Prvu smo plavu zonu pronašli oko 125 milja

off the coast of Italy, on the island of Sardinia.

od talijanske obale, na otoku Sardiniji.

And not the entire island, the island is about 1.4 million people,

I to ne cijeli otok, čitav otok ima oko 1.4 milijuna ljudi,

but only up in the highlands, an area called the Nuoro province.

nego samo gorja, područje zvano pokrajina Nuoro.

And here we have this area where men live the longest,

I tako imamo područje gdje ljudi žive najdulje,

about 10 times more centenarians than we have here in America.

oko 10 puta više stogodišnjaka nego ovdje u Americi.

And this is a place where people not only reach age 100,

I to je mjesto gdje ljudi ne samo dostižu 100 godina,

they do so with extraordinary vigor.

oni to čine s izuzetnom bodrošću.

Places where 102 year olds still ride their bike to work,

Mjesta gdje se 102-godišnjaci još voze motorom na posao,

chop wood, and can beat a guy 60 years younger than them.

cijepaju drva, i mogu isprašiti čovjeka 60 godina mlađeg od njih.

(Laughter)

(Smijeh)

Their history actually goes back to about the time of Christ.

Njihova povijest zapravo seže do, otprilike, Kristovog vremena.

It's actually a Bronze Age culture that's been isolated.

To je ustvari kultura iz brončanog doba koja se izolirala.

Because the land is so infertile,

Pošto je zemlja tako neplodna

they largely are shepherds,

većinom su ovčari

which occasions regular, low-intensity physical activity.

koji se bave regularnom fizičkom aktivnošću, slabijeg intenziteta.

Their diet is mostly plant-based,

Prehrana je uglavnom bazirana na biljkama,

accentuated with foods that they can carry into the fields.

s naglaskom na hrani koju mogu ponijeti na polja.

They came up with an unleavened whole wheat bread

Izmislili su beskvasan kruh od čitavog pšeničnog zrna

called carta musica made out of durum wheat,

zvan notamusica napravljen od durum pšenice,

a type of cheese made from grass-fed animals

sir od životinja koje se hrane travom

so the cheese is high in Omega-3 fatty acids

pa je sir bogat omega-3 masnim kiselinama

instead of Omega-6 fatty acids from corn-fed animals,

umjesto omega-6 masnih kiselina od životinja koje se hrane kukuruzom,

and a type of wine that has three times the level

i vino koje ima tri puta veću razinu

of polyphenols than any known wine in the world.

polifenola od bilo kojeg drugog poznatog vina u svijetu.

It's called Cannonau.

Zove se Cannonau.

But the real secret I think lies more

Ali prava tajna, mislim, leži više

in the way that they organize their society.

u načinu na koji organiziraju društvo.

And one of the most salient elements of the Sardinian society

I jedan od najistaknutijih elemenata sardinijskog društva

is how they treat older people.

je kako tretiraju starce.

You ever notice here in America, social equity

Jeste primijetili ikad ovdje u Americi, socijalni kapital je,

seems to peak at about age 24?

čini se, najveći s oko 24 god?

Just look at the advertisements.

Pogledajte samo reklame.

Here in Sardinia, the older you get

Ovdje u Sardiniji, što si stariji

the more equity you have,

više kapitala imaš,

the more wisdom you're celebrated for.

više mudrosti zbog koje te slave.

You go into the bars in Sardinia,

Odete u sardinijske barove,

instead of seeing the Sports Illustrated swimsuit calendar,

umjesto kalendara kupaćih odijela Sports Illustrateda,

you see the centenarian of the month calendar.

vidjet ćete kalendar sa stogodišnjacima mjeseca.

This, as it turns out, is not only good for your aging parents

Ovo, kako se pokazuje, nije dobro samo za stareće roditelje

to keep them close to the family --

da ih imaju blizu u obitelji;

it imparts about four to six years of extra life expectancy --

to nadodaje oko četiri do šest novih godina očekivane starosti,

research shows it's also good for the children of those families,

istraživanja pokazuju da je to dobro i za djecu,

who have lower rates of mortality and lower rates of disease.

koja imaju niže stope smrtnosti i niže stope oboljenja.

That's called the grandmother effect.

To se zove babin učinak.

We found our second Blue Zone

Drugu plavu zonu smo našli

on the other side of the planet,

na drugoj strani planeta,

about 800 miles south of Tokyo,

oko 800 milja južno od Tokija,

on the archipelago of Okinawa.

na arhipelagu Okinawa.

Okinawa is actually 161 small islands.

Okinawa je ustvari 161 mali otok.

And in the northern part of the main island,

A na sjevernom dijelu glavnog otoka

this is ground zero for world longevity.

imamo nultu točku svjetske dugovječnosti.

This is a place where the oldest living female population is found.

To je mjesto na kojem je pronađena najstarija živuća ženska populacija.

It's a place where people have the longest disability-free

To je mjesto gdje ljudi imaju najdulju

life expectancy in the world.

očekivanu starost bez hendikepa na svijetu.

They have what we want.

Oni imaju ono što mi želimo.

They live a long time, and tend to die in their sleep,

Žive dugo, i običavaju umrijeti u krevetu,

very quickly,

vrlo brzo,

and often, I can tell you, after sex.

i često, mogu vam reći, poslije seksa.

They live about seven good years longer than the average American.

Žive oko sedam godina dulje od prosječnog Amerikanca.

Five times as many centenarians as we have in America.

Pet puta više stogodišnjaka nego što mi imamo u Americi.

One fifth the rate of colon and breast cancer,

Petina stope raka debelog crijeva i dojke,

big killers here in America.

velikih ubojica ovdje u Americi.

And one sixth the rate of cardiovascular disease.

I šestina stope kardiovaskularnih bolesti.

And the fact that this culture has yielded these numbers

A činjenica da nam ova kultura pokazuje ove brojeve

suggests strongly they have something to teach us.

mnogo sugerira da nas imaju čemu poučiti.

What do they do?

Što rade?

Once again, a plant-based diet,

Opet, prehrana bazirana na biljkama,

full of vegetables with lots of color in them.

puna povrća s mnogo boje.

And they eat about eight times as much tofu

I jedu oko osam puta više tofua

as Americans do.

nego Amerikanci.

More significant than what they eat is how they eat it.

Značajnije od toga što jedu je kako jedu.

They have all kinds of little strategies

Imaju svakakve male strategije

to keep from overeating,

koje im pomažu da se ne prejedu,

which, as you know, is a big problem here in America.

što je, što znate, velik problem ovdje u Americi.

A few of the strategies we observed:

Nešto strategija koje smo primijetili:

they eat off of smaller plates, so they tend to eat fewer calories at every sitting.

jedu s manjih tanjura pa običavaju unijeti manje kalorija svakim sjedenjem.

Instead of serving family style,

Umjesto serviranja na obiteljski način,

where you can sort of mindlessly eat as you're talking,

gdje možete otprilike bezumno jesti kako pričate,

they serve at the counter, put the food away,

oni serviraju za pultom, ostave hranu daleko,

and then bring it to the table.

i onda donesu tanjure na stol.

They also have a 3,000-year-old adage,

Imaju i poslovicu staru 3.000 godina,

which I think is the greatest sort of diet suggestion ever invented.

koja je, mislim, najveća sugestija prehrani ikad izumljena.

It was invented by Confucius.

Izrekao ju je Konfucije.

And that diet is known as the Hara, Hatchi, Bu diet.

A ta dijeta je poznata kao Hara, Hatchi, Bu dijeta.

It's simply a little saying these people say before their meal

Jednostavno mala izreka koju ovi ljudi izgovore prije svog obroka

to remind them to stop eating when their stomach is [80] percent full.

kako bi se podsjetili da prestanu jesti kad im je stomak 80 posto pun.

It takes about a half hour for that full feeling

Tom osjećaju punine treba oko pola sata

to travel from your belly to your brain.

da dođe iz trbuha u mozak.

And by remembering to stop at 80 percent

A zaustavljanje na 80 posto

it helps keep you from doing that very thing.

vam pomaže u sprečavanju tog osjećaja punine.

But, like Sardinia, Okinawa has a few social constructs

Ali, kao i Sardinija, Okinawa ima nešto socijalnih konstrukata

that we can associate with longevity.

koje možemo povezati s dugovječnošću.

We know that isolation kills.

Znamo da izolacija ubija.

Fifteen years ago, the average American had three good friends.

Prije petnaest godina prosječni Amerikanac je imao tri dobra prijatelja.

We're down to one and half right now.

Trenutno smo na jednom i pol.

If you were lucky enough to be born in Okinawa,

Ukoliko ste dovoljno sretni da se rodite na Okinawi

you were born into a system where you

rađate se u sustavu gdje

automatically have a half a dozen friends

automatski imate pola tuceta prijatelja

with whom you travel through life.

s kojima putujete kroz život.

They call it a Moai. And if you're in a Moai

Zovu to Moai. I ako ste u Moaiu

you're expected to share the bounty if you encounter luck,

očekuje se da dijelite dobit ako vam se posreći,

and if things go bad,

a ako stvari pođu krivo,

child gets sick, parent dies,

oboli dijete, umre roditelj,

you always have somebody who has your back.

uvijek imate nekoga tko je uz vas.

This particular Moai, these five ladies

Ovaj konkretni moai, ovih pet dama

have been together for 97 years.

su zajedno 97 godina.

Their average age is 102.

Prosječno su stare 102 godine.

Typically in America

Tipično u Americi

we've divided our adult life up into two sections.

razdijelili smo naš odrasli život u dva dijela.

There is our work life,

Imamo radni život,

where we're productive.

kad smo produktivni.

And then one day, boom, we retire.

I onda jednog dana, bum, umirovljenje.

And typically that has meant

I tipično je to značilo

retiring to the easy chair,

odlazak u fotelju,

or going down to Arizona to play golf.

ili odlazak u Arizonu na golf.

In the Okinawan language there is not even

Na jeziku Okinawe nema čak

a word for retirement.

ni riječi za umirovljenje.

Instead there is one word

Umjesto nje tu je jedna riječ

that imbues your entire life,

koja prožima čitav tvoj život,

and that word is "ikigai."

a zove se "ikigai".

And, roughly translated, it means

I, grubo prevedeno, znači

"the reason for which you wake up in the morning."

"razlog ustajanju ujutro".

For this 102-year-old karate master,

Za ovog 102-godišnjeg karate majstora

his ikigai was carrying forth this martial art.

ikigai je bio promicanje ove borilačke vještine.

For this hundred-year-old fisherman

Za ovog stogodišnjeg ribiča

it was continuing to catch fish for his family three times a week.

je bio nastaviti loviti ribu za obitelj tri puta na tjedan.

And this is a question. The National Institute on Aging

A ovo je pitanje. Nacionalni institut za starenje

actually gave us a questionnaire to give these centenarians.

nam je zapravo dao upitnik da damo tim stogodišnjacima.

And one of the questions, they were very culturally astute,

I jedno od pitanja, bili su vrlo kulturalno pronicavi,

the people who put the questionnaire.

ti ljudi koji su sastavili upitnik.

One of the questions was, "What is your ikigai?"

Jedno od pitanja je bilo, "Koji je vaš ikigai?"

They instantly knew why they woke up in the morning.

Odmah su znali zašto se bude ujutro.

For this 102 year old woman, her ikigai

Za ovu 102-godišnju ženu, ikigai

was simply her great-great-great-granddaughter.

je jednostavno bila njena šukun-šukununuka.

Two girls separated in age by 101 and a half years.

Cure su se odvojile sa 101 i pol godinom.

And I asked her what it felt like

Pitao sam ju kakav je to osjećaj

to hold a great-great-great-granddaughter.

držati šukun-šukununuku.

And she put her head back and she said,

A ona je zabacila glavu i rekla,

"It feels like leaping into heaven."

"Kao skok u raj."

I thought that was a wonderful thought.

Pomislio sam kako je to prekrasan osjećaj.

My editor at Geographic

Moj urednik u Geographicu

wanted me to find America's Blue Zone.

je tražio od mene da nađem američku Plavu zonu.

And for a while we looked on the prairies of Minnesota,

I kroz neko vrijeme smo promatrali prerije Minnesote,

where actually there is a very high proportion of centenarians.

gdje je ustvari velik postotak stogodišnjaka.

But that's because all the young people left.

Ali to je zato što su svi mladi pobjegli.

(Laughter)

(Smijeh)

So, we turned to the data again.

Pa smo se opet bacili na podatke.

And we found America's longest-lived population

I našli najdugovječniju američku populaciju

among the Seventh-Day Adventists

među adventistima sedmog dana

concentrated in and around Loma Linda, California.

koncentriranim u i oko Loma Linde u Kaliforniji.

Adventists are conservative Methodists.

Adventisti su konzervativni metodisti.

They celebrate their Sabbath

Slave sabat od

from sunset on Friday till sunset on Saturday.

sumraka u petak do sumraka u subotu.

A "24-hour sanctuary in time," they call it.

"24-satno svetište u vremenu", kako to nazivaju.

And they follow five little habits

A slijede pet malih navika

that conveys to them extraordinary longevity,

koje su specifične za njih, iz izvanredne dugovječnosti

comparatively speaking.

gledano.

In America here, life expectancy

Ovdje u Americi, očekivana starost

for the average woman is 80.

za prosječnu ženu je 80 godina.

But for an Adventist woman,

Ali za adventističku ženu,

their life expectancy is 89.

njena je 89.

And the difference is even more pronounced among men,

A razlika je još naglašenija među muškarcima,

who are expected to live about 11 years

čija je očekivana starost oko 11 godina

longer than their American counterparts.

dulja od one njihovih američkih ekvivalenata.

Now, this is a study that followed

Sad, to je studija koja je pratila

about 70,000 people for 30 years.

oko 70.000 ljudi 30 godina.

Sterling study. And I think it supremely illustrates

Prvoklasna studija. I mislim da premoćno ilustrira

the premise of this Blue Zone project.

premisu projekta Plave zone.

This is a heterogeneous community.

To je heterogena zajednica.

It's white, black, Hispanic, Asian.

Ima bijelaca, hispanaca, Azijata.

The only thing that they have in common are a set of

Jedina stvar koja im je zajednička je skup

very small lifestyle habits

vrlo malih životnih navika

that they follow ritualistically

koje ritualno slijede

for most of their lives.

većinom svojih života.

They take their diet directly from the Bible.

Prehranu uzimaju direktno iz Biblije.

Genesis: Chapter one, Verse [29],

Knjiga postanka 1,29,

where God talks about legumes and seeds,

gdje Bog govori o mahunarkama i sjemenju,

and on one more stanza about green plants,

onda u drugoj strofi o zelenom bilju,

ostensibly missing is meat.

ono što očito nedostaje je meso.

They take this sanctuary in time very serious.

To svetište u vremenu uzimaju vrlo ozbiljno.

For 24 hours every week,

24 sata svaki tjedan,

no matter how busy they are, how stressed out they are at work,

bez obzira koliko su zaposleni, pod kakvim su stresom zbog posla,

where the kids need to be driven,

gdje treba voziti djecu,

they stop everything and they focus on their God,

prekidaju sve aktivnosti i fokusiraju se na svog Boga,

their social network, and then, hardwired right in the religion,

svoju socijalnu mrežu, i onda, čvrsto religijsko pravo

are nature walks.

su šetnje po prirodi.

And the power of this is not that it's done occasionally,

I snaga toga leži u tome da se to ne radi po prilici,

the power is it's done every week for a lifetime.

to se radi svaki tjedan cijeli život.

None of it's hard. None of it costs money.

Ništa od toga nije teško. Ništa ne košta novca.

Adventists also tend to hang out with other Adventists.

Adventisti također običavaju se družiti s drugim adventistima.

So, if you go to an Adventist's party

Stoga, ako odete na adventističku zabavu

you don't see people swilling Jim Beam or rolling a joint.

nećete vidjeti ljude kako se nalijevaju burbonom ili motaju joint.

Instead they're talking about their next nature walk,

Umjesto toga oni pričaju o sljedećoj šetnji po prirodi,

exchanging recipes, and yes, they pray.

izmjenjuju recepte, i da, mole se.

But they influence each other in profound and measurable ways.

Ali utječu jedni na druge na duboke i mjerljive načine.

This is a culture that has yielded Ellsworth Whareham.

To je kultura koja je donijela Ellswortha Wherama.

Ellsworth Whareham is 97 years old.

Ellsworth Wheram ima 97 godina.

He's a multimillionaire,

Multimilijunaš je

yet when a contractor wanted 6,000 dollars

pa ipak, kad je liferant od njega tražio 6.000 dolara

to build a privacy fence,

da izgradi ogradu za razmeđe,

he said, "For that kind of money I'll do it myself."

rekao je, "Za taj ću novac to napraviti sam."

So for the next three days he was out shoveling cement,

Tako je iduća tri dana lopatao cement,

and hauling poles around.

i okolo postavljao stupove.

And predictably, perhaps, on the fourth day

I kako bi se možda moglo pretpostaviti, četvrti dan

he ended up in the operating room.

je završio u operacijskoj sali.

But not as the guy on the table;

Ali ne kao čovjek na stolu;

the guy doing open-heart surgery.

nego čovjek koji operira otvoreno srce.

At 97 he still does 20 open-heart surgeries every month.

S 97 godina i dalje izvodi 20 operacija na otvorenom srcu svaki mjesec.

Ed Rawlings, 103 years old now,

Ed Rawlings, sad 103 godine star,

an active cowboy, starts his morning with a swim.

aktivni kauboj, počinje svoje jutro plivanjem.

And on weekends he likes to put on the boards,

A vikendima se voli okušati na dasci,

throw up rooster tails.

bacati paunove repove.

And then Marge Deton.

Onda Marge Deton.

Marge is 104.

Marge ima 104 godine.

Her grandson actually lives in the Twin Cities here.

Njen unuk zapravo živi tu u Twin Citiesima.

She starts her day with lifting weights.

Počinje svoj dan dizanjem utega.

She rides her bicycle.

Vozi bicikl.

And then she gets in her root-beer colored

A onda ulazi u svoj tamno crveni

1994 Cadillac Seville,

Cadillac Seville iz '94.,

and tears down the San Bernardino freeway,

i ispraši San Bernardino autocestu,

where she still volunteers for seven different organizations.

gdje još volontira za sedam različitih organizacija.

I've been on 19 hardcore expeditions.

Bio sam na 19 hardcore ekspedicija.

I'm probably the only person you'll ever meet

Vjerojatno sam jedina osoba koju ćete ikada susresti

who rode his bicycle across

da je vozila bicikl kroz

the Sahara desert without sunscreen.

Saharu bez sunčanih naočala.

But I'll tell you, there is no adventure more harrowing

Ali reći ću vam, ne postoji pustolovina više agonizirajuća

than riding shotgun with Marge Deton.

od jurećeg metka s Marge Deton.

"A stranger is a friend I haven't met yet!" she'd say to me.

"Stranac je prijatelj kog još nisam upoznala!" rekla mi je.

So, what are the common denominators

Dakle, koji je zajednički nazivnik

in these three cultures?

ovim trima kulturama?

What are the things that they all do?

Koje su to stvari koje svi čine?

And we managed to boil it down to nine.

Uspjeli smo sažeti popis na devet.

In fact we've done two more Blue Zone expeditions since this

Ustvari, proveli smo još dvije ekspedicije po Plavim zonama od onda

and these common denominators hold true.

i ti se zajednički nazivnici još drže.

And the first one,

Prva stvar,

and I'm about to utter a heresy here,

i ovdje ću da izreknem hulu,

none of them exercise,

nitko od njih ne vježba,

at least the way we think of exercise.

bar ne onako kako mi to doživljavamo.

Instead, they set up their lives

Umjesto toga, organiziraju život

so that they are constantly nudged into physical activity.

tako da su konstantno primorani na fizičku aktivnost.

These 100-year-old Okinawan women

Ove stogodišnje žene Okinawe

are getting up and down off the ground, they sit on the floor,

dižu se i spuštaju na tlo, sjedaju na pod,

30 or 40 times a day.

30 ili 40 puta na dan.

Sardinians live in vertical houses, up and down the stairs.

Sardinci žive u vertikalnim kućama, stalno gore-dolje po stepenicama.

Every trip to the store, or to church

Svaki odlazak u dućan, ili u crkvu

or to a friend's house occasions a walk.

ili kod prijatelja nosi sa sobom hodanje.

They don't have any conveniences.

Nemaju nikakvih pogodnosti.

There is not a button to push to do yard work or house work.

Nema dugmeta koje će za tebe obaviti posao na dvorištu ili kućanski posao.

If they want to mix up a cake, they're doing it by hand.

Ako žele složiti kolač, to rade rukama.

That's physical activity.

To je fizička aktivnost.

That burns calories just as much as going on the treadmill does.

To sagorijeva kalorije jednako kao i trčanje na steperu.

When they do do intentional physical activity,

Kad izvode namjerne fizičke aktivnosti,

it's the things they enjoy. They tend to walk,

to su stvari u kojima uživaju. Običavaju šetati,

the only proven way to stave off cognitive decline,

jedini dokazani način suzbijanja kognitivnog pada,

and they all tend to have a garden.

i svi običavaju imati vrt.

They know how to set up their life in the right way

Znaju kako urediti život na pravi način

so they have the right outlook.

tako da imaju pravi pogled.

Each of these cultures take time to downshift.

Svaka od ovih kultura si uzima vremena da ubaci u nižu brzinu.

The Sardinians pray. The Seventh-Day Adventists pray.

Sardinci se mole. Adventisti sedmog dana se mole.

The Okinawans have this ancestor veneration.

Ljudi Okinawe imaju to štovanje predaka.

But when you're in a hurry or stressed out,

Ali kad ste u žurbi ili pod stresom

that triggers something called the inflammatory response,

to okida takozvanu upalnu reakciju,

which is associated with everything from Alzheimer's

koja se povezuje sa svime od Alzheimerove

disease to cardiovascular disease.

bolesti do kardiovaskularne bolesti.

When you slow down for 15 minutes a day

Kad usporite na 15 minuta po danu

you turn that inflammatory state

pretvarate to upalno stanje

into a more anti-inflammatory state.

u više protuupalno stanje.

They have vocabulary for sense of purpose,

Imaju vokabular za osjećaj svrhe,

ikigai, like the Okinawans.

ikigai, kao u Okinawi.

You know the two most dangerous years in your life

Znate, dvije najopasnije godine vašeg života

are the year you're born, because of infant mortality,

su godina kada se rodite, zbog smrtnosti novorođenčadi,

and the year you retire.

i godina kada se umirovite.

These people know their sense of purpose,

Ti ljudi znaju osjećati svrhu,

and they activate in their life, that's worth about seven years

i aktiviraju u svom životu, to vrijedi otprilike sedam godina

of extra life expectancy.

dodatne očekivane starosti.

There's no longevity diet.

Nema dijete dugovječnosti.

Instead, these people drink a little bit every day,

Umjesto toga, ti ljudi piju pomalo svaki dan,

not a hard sell to the American population.

nikakav pokušaj proturivanja američkoj populaciji.

(Laughter)

(Smijeh)

They tend to eat a plant-based diet.

Običavaju jesti biljke.

Doesn't mean they don't eat meat, but lots of beans and nuts.

To ne znači da ne jedu meso, već da jedu mnogo graha i oraha.

And they have strategies to keep from overeating,

I imaju strategije protiv prejedanja,

little things that nudge them away from the table at the right time.

male stvari koje ih guraju dalje od stola u pravo vrijeme.

And then the foundation of all this is how they connect.

A temelj ovog svega je kako se povezuju.

They put their families first,

Stavljaju svoje obitelji na prvo mjesto,

take care of their children and their aging parents.

brinu o svojoj djeci i starećim roditeljima.

They all tend to belong to a faith-based community,

Svi oni običavaju pripadati zajednici osnovanoj na vjeri,

which is worth between four and 14

što vrijedi između četiri i 14

extra years of life expectancy

dodatnih godina očekivane životne starosti

if you do it four times a month.

ako to radite četiri puta na mjesec.

And the biggest thing here

A najveća stvar ovdje

is they also belong to the right tribe.

je što također pripadaju pravom plemenu.

They were either born into

Ili su rođeni u

or they proactively surrounded themselves with the right people.

ili su se proaktivno okružili s pravim ljudima.

We know from the Framingham studies,

Znamo iz Framinghamovih studija,

that if your three best friends are obese

da, ako su vam tri najbolja prijatelja gojazna,

there is a 50 percent better chance that you'll be overweight.

postoji 50 posto veća šansa da ćete vi biti pretili.

So, if you hang out with unhealthy people,

Dakle, ako se družite s nezdravim ljudima

that's going to have a measurable impact over time.

to će imati značajan utjecaj nakon vremena.

Instead, if your friend's idea of recreation

Umjesto toga, ako je ideja rekreacije vašeg prijatelja

is physical activity, bowling, or playing hockey,

fizička aktivnost, kuglanje, ili igranje hokeja,

biking or gardening,

vožnja biciklom ili vrtlarenje,

if your friends drink a little, but not too much,

ako vam prijatelji piju malo, ali ne previše,

and they eat right, and they're engaged, and they're trusting and trustworthy,

i ako jedu kako treba, i ako su angažirani, i ako vam vjeruju te vi možete vjerovati njima,

that is going to have the biggest impact over time.

to će imati najveći utjecaj nakon vremena.

Diets don't work. No diet in the history of the world

Dijete ne djeluju. Nijedna dijeta u povijesti svijeta

has ever worked for more than two percent of the population.

nije djelovala na više od dva posto populacije.

Exercise programs usually start in January;

Vježbovni programi obično počinju u siječnju,

they're usually done by October.

obično zavrašavaju do listopada.

When it comes to longevity

Kada pričamo o dugovječnosti

there is no short term fix

nema kratkoročnog fiksa

in a pill or anything else.

u piluli ili ičemu drugom.

But when you think about it,

Ali kad razmislite o tome

your friends are long-term adventures,

vaši prijatelji su dugoročne pustolovine,

and therefore, perhaps the most significant thing you can do

te stoga, možda je najznačajnija stvar koju možete učiniti

to add more years to your life,

dodati više godina vašem životu,

and life to your years. Thank you very much.

i života vašim godinama. Hvala vam puno.

(Applause)

(Pljesak)