Dan Buettner: How to live to be 100+

Traducător: Octavian Vidican Corector: Valentin Nadasan

Something called the Danish Twin Study

Asa numitul Studiu al Gemenilor Danezi

established that only about 10 percent

a stabilit ca doar aproximativ 10 procente

of how long the average person lives,

din durata de viata a unei persoane obisnuite,

within certain biological limits, is dictated by our genes.

intre anumite limite biologice, sunt dictate de genele noastre.

The other 90 percent is dictated by our lifestyle.

Celelalte 90 de procente sunt dictate de stilul nostru de viata.

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

Iata deci premisa Zonelor Albastre: daca putem gasi

optimal lifestyle of longevity

stilul de viata optim pentru longevitate

we can come up with a de facto formula

putem veni cu o formula de facto

for longevity.

pentru longevitate.

But if you ask the average American what the optimal formula

Dar daca ai intreba americanii de rand care e formula optima

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

a longevitatii, probabil n-ar putea sa ti-o spuna.

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

Probabil au auzit de dieta South Beach, sau dieta Atkins.

You have the USDA food pyramid.

Aveti piramida alimentara USDA

There is what Oprah tells us.

Avem ceea ce ne spune Oprah.

There is what Doctor Oz tells us.

Avem ceea ce ne spune Doctor OZ.

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

Adevarul este ca exista multa confuzie

around what really helps us live longer better.

cu privire la ce anume ne ajuta cu adevarat sa traim mai mult si mai bine.

Should you be running marathons or doing yoga?

Ar trebui sa alergati la maraton sau sa faceti yoga?

Should you eat organic meats

Ar trebui sa mancati carne organica

or should you be eating tofu?

sau ar trebui sa mancati tofu?

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

Daca vine vorba de suplimente, ar trebui sa le luati?

How about these hormones or resveratrol?

Cum e cu acesti hormoni sau cu resveratrolul?

And does purpose play into it?

Si a avea o tinta, are si asta un rol?

Spirituality? And how about how we socialize?

Spiritualitatea? Si cum anume socializam?

Well, our approach to finding longevity

Ei bine, abordarea noastra asupra longevitatii

was to team up with National Geographic,

a fost sa ne asociem cu National Geographic,

and the National Institute on Aging,

si cu Institutul National de Gerontologie,

to find the four demographically confirmed areas

pentru a gasi cele patru zone confirmate sub aspect demografic,

that are geographically defined.

care sunt geografic delimitate.

And then bring a team of experts in there

Si apoi sa aducem un grup de experti acolo

to methodically go through exactly what these people do,

pentru a cerceta metodic ce fac exact oamenii aceia,

to distill down the cross-cultural distillation.

pentru a extrage esenta trans-culturala.

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

Si la sfarstiul acestui material, va voi spune in ce consta aceasta esenta.

But first I'd like to debunk some common myths

Dar la inceput as dori sa demontez cateva mituri cunoscute

when it comes to longevity.

cu privire la longevitate.

And the first myth is if you try really hard

Iar primul mit este ca daca va straduiti

you can live to be 100.

puteti trai 100 de ani.

False.

Fals.

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

Problema este ca, doar aproximativ unul din 5000

in America live to be 100.

de americani traieste 100 de ani.

Your chances are very low.

Sansele d-voastra sunt foarte mici.

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

Chiar daca inregistram cea mai rapida crestere demografica in America

it's hard to reach 100.

este greu sa atingeti 100.

The problem is

Problema este

that we're not programmed for longevity.

ca nu suntem programati pentru longevitate.

We are programmed for something called

Suntem programati pentru ceea ce se numeste

procreative success.

succes procreativ.

I love that word.

Imi place cuvantul acesta.

It reminds me of my college days.

Imi aminteste de zilele cand eram la facultate.

Biologists term procreative success to mean

Biologii dau termenului de succes procreativ sensul de

the age where you have children

varsta la care aveti copii

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

si apoi, la o alta generatie, varsta la care copiii d-voastra au copii.

After that the effect of evolution

Dupa aceasta varsta, efectul evolutiei

completely dissipates.

se disipeaza complet.

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

Daca sunteti un mamifer, daca sunteti un sobolan

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

sau un elefant, sau un om, si orice intre acestea, e aceeasi poveste.

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

Deci pentru a atinge varsta de 100 de ani, nu trebuie doar sa fi

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

avut un stil de viata foarte bun, trebuie, de asemenea, sa fi fost castigator la

the genetic lottery.

loteria genetica.

The second myth is,

Al doilea mit este

there are treatments that can help slow,

ca ar exista tratamente care sa va ajute sa incetiniti,

reverse, or even stop aging.

sa inversati, sau chiar sa stopati imbatranirea.

False.

Fals.

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

Daca va ganditi, sunt o mie şi unu de lucruri care ne pot imbatrani.

Deprive your brain of oxygen for just a few minutes,

Privati-va creierul de oxigen doar cateva minute;

those brain cells die, they never come back.

si celulele creierului mor, si nu se mai refac niciodata.

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

Jucati tenis suprasolicitandu-va genunchii, distrugeti-va cartilajul;

the cartilage never comes back.

cartilajul nu se va mai reface niciodata.

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

Arterele ni se pot infunda. Creierul nostru se poate imbacsi cu placi

and we can get Alzheimer's.

si putem face Alzheimer.

There is just too many things to go wrong.

Sunt prea multe lucruri care pot sa mearga rau.

Our bodies have 35 trillion cells,

Corpurile noastre au 35 de trilioane de celule,

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

trilion cu "T". Vorbim de numere ce seamana cu datoria nationala.

(Laughter)

(Rasete)

Those cells turn themselves over once every eight years.

Acele celule se regenereaza o data la opt ani.

And every time they turn themselves over

Si de fiecare data cand se regenereaza

there is some damage. And that damage builds up.

sunt si defectiuni. Si defectiunile se cumuleaza.

And it builds up exponentially.

Si se cumuleaza exponential.

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

Seamana putin cu vremurile in care toti aveam

Beatles albums or Eagles albums

albume cu Beatles sau cu Eagles

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

si faceam o copie pe o caseta audio,

and let our friends copy that cassette tape,

si-i lasam si pe prietenii nostri sa-si faca o copie a casetei,

and pretty soon, with successive generations

si foarte curand, cu fiecare generatie succesiva

that tape sounds like garbage.

banda va suna mai dezastruos.

Well, the same things happen to our cells.

Ei bine, aceleasi lucruri se intampla si cu celulele noastre.

That's why a 65-year-old person

De aceea o persoana de 65 de ani

is aging at a rate of about

imbatraneste cu o rata de

125 times faster

125 de ori mai rapida

than a 12-year-old person.

decat o persoana de 12 ani.

So, if there is nothing you can do

Deci, daca nu puteti face nimic

to slow your aging or stop your aging,

pentru a incetini imbatranirea sau pentru a o opri

what am I doing here?

ce fac eu aici?

Well, the fact of the matter is

Ei bine, realitatea este ca

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

stiinta ne spune ca, capacitatea corpului uman,

my body, your body,

al meu, al d-voastra,

is about 90 years,

este de aproximativ 90 de ani,

a little bit more for women.

un pic mai mult pentru femei.

But life expectancy in this country

Dar speranta de viata in aceasta tara

is only 78.

este de doar 78.

So somewhere along the line,

Deci undeva pe parcurs,

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

pierdem aproximativ 12 ani.

These are years that we could get.

Acestia sunt ani pe care i-am putea castiga.

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

Iar cercetarile arata ca pot fi ani fara boli cronice,

heart disease, cancer and diabetes.

boli de inima, cancer sau diabet.

We think the best way to get these missing years

Noi credem ca cea mai buna cale pentru a castiga acesti ani

is to look at the cultures around the world

este sa ne uitam la culturile din lume

that are actually experiencing them,

care beneficieaza efectiv de acesti ani,

areas where people are living to age 100

zone unde oamenii traiesc pana la varste de 100 de ani

at rates up to 10 times greater than we are,

cu niste rate de 10 ori mai mari decat cele inregistrate la noi,

areas where the life expectancy

zone in care speranta de viata

is an extra dozen years,

este cu o duzina de ani mai mare,

the rate of middle age mortality is a fraction

rata mortalitatii la varste mijlocii este o fractiune

of what it is in this country.

din cea inregistrata in aceasta tara.

We found our first Blue Zone about 125 miles

Am gasit prima noastra zona la 125 de mile

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

de coasta Italiei, pe insula Sardinia.

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

Si nu intreaga insula, insula are aproximativ 1,4 milioane de locuitori

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

ci doar zona din munti, o zona numita provincia Nuoro.

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

Avem aici zona in care barbatii traiesc cel mai mult,

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

de aproximativ 10 ori mai multi centenari decat avem noi in America.

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

Si este o zona in care oamenii nu doar traiesc 100 de ani,

they do so with extraordinary vigor.

ci o fac cu o extraordinara energie.

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

Locuri in care oameni de 102 ani inca merg pe bicicleta la lucru,

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

sparg lemne, si pot infrange un tip cu 60 de ani mai tanar decat ei.

(Laughter)

(Rasete)

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

Istoria lor incepe din timpurile lui Hristos.

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

Este de fapt o cultura a epocii bronzului care a fost izolata.

Because the land is so infertile,

Pentru ca solul e atat de sterp

they largely are shepherds,

cei mai multi dintre ei sunt pastori,

which occasions regular, low-intensity physical activity.

ceea ce le da ocazia sa faca activitate fizica moderata cu regularitate.

Their diet is mostly plant-based,

Dieta lor se bazeaza in cea mai mare parte pe plante,

accentuated with foods that they can carry into the fields.

marcata de mancaruri pe care le pot lua cu ei la camp.

They came up with an unleavened whole wheat bread

Au inventat o paine de grau integrala nedospita

called carta musica made out of durum wheat,

numita notamusica facuta din grau arnaut,

a type of cheese made from grass-fed animals

o tip de branza facuta din animale ce se hranesc cu iarba

so the cheese is high in Omega-3 fatty acids

asa incat branza este bogata in acizi grasi Omega-3

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

in loc de acizi grasi Omega-6 ce provin de la animalele ce se hranesc cu porumb,

and a type of wine that has three times the level

si un tip de vin in care nivelul de polifeloni este de trei ori mai mare

of polyphenols than any known wine in the world.

decat in oricare alt vin din lume.

It's called Cannonau.

Se numeste Cannonau.

But the real secret I think lies more

Dar adevaratul secret sta mai mult

in the way that they organize their society.

in modul in care este organizata societatea lor.

And one of the most salient elements of the Sardinian society

Si unul din elementele cele mai proeminente ale societatii sardiniene

is how they treat older people.

este modul in care ii trateaza pe batrani.

You ever notice here in America, social equity

Ati observat ca aici in America, echitatea sociala

seems to peak at about age 24?

pare a fi maxima la varsta de 24 de ani?

Just look at the advertisements.

Uitati-va doar la reclame.

Here in Sardinia, the older you get

Aici in Sardinia, cu cat esti mai in varsta,

the more equity you have,

cu atat ai parte de mai multa echitate,

the more wisdom you're celebrated for.

si cu atat intelepciunea iti va fi mai mult cinstita.

You go into the bars in Sardinia,

Daca veti merge in barurile din Sardinia,

instead of seeing the Sports Illustrated swimsuit calendar,

in loc sa vedeti calendarele Sports Illustrated cu costume de baie,

you see the centenarian of the month calendar.

veti vedea calendarul “Centenarul lunii”.

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

Asta, dupa cum reiese, nu e bine doar pentru parintii d-voastra varstnici

to keep them close to the family --

pentru a-i tine aproape de familie;

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

ci aduce un spor de aproximativ patru pana la sase ani la speranta de viata,

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

cercetarile mai arata ca asta face bine si copiilor din acele familii,

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

care au o rata mai mica de mortalitate si de imbolnaviri.

That's called the grandmother effect.

Asta ne numeste “efectul bunica”.

We found our second Blue Zone

Am descoperit cea de-a doua zona Albastra

on the other side of the planet,

in cealalta parte a planetei,

about 800 miles south of Tokyo,

la aproximativ 800 de mile sud de Tokyo,

on the archipelago of Okinawa.

in arhipelagul Okinawa.

Okinawa is actually 161 small islands.

Okinawa este formata din 161 de mici insule.

And in the northern part of the main island,

Si in partea de nord a insulei principale,

this is ground zero for world longevity.

este kilometrul zero al longevitatii.

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

Aici este locul in care a fost gasita populatia cu cele mai varstnice femei din lume.

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

Este locul unde oamenii au cea mai lunga speranta de viata

life expectancy in the world.

fara disabilitati de orice fel din lume.

They have what we want.

Ei au exact ceea ce vrem noi.

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

Ei traiesc mult si tind sa moara in somn,

very quickly,

foarte repede,

and often, I can tell you, after sex.

si de multe ori, v-o spun eu, dupa ce au facut dragoste.

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

Traiesc aproximativ cu sapte ani batuti pe muchie, mai mult decat un American obisnuit.

Five times as many centenarians as we have in America.

De cinci ori mai multi centenari decat avem noi in America.

One fifth the rate of colon and breast cancer,

Au o cincime din rata cancerului de colon sau de san,

big killers here in America.

mari criminali aici in America.

And one sixth the rate of cardiovascular disease.

Si o sesime din rata bolilor cardiovasculare.

And the fact that this culture has yielded these numbers

Si faptul ca aceasta cultura realizeaza aceste performante

suggests strongly they have something to teach us.

sugereaza in mod clar ca au ce sa ne invete.

What do they do?

Ce fac ei?

Once again, a plant-based diet,

Inca o data, o dieta bazata pe plante,

full of vegetables with lots of color in them.

plina de vegetale cu multa culoare in ele.

And they eat about eight times as much tofu

Si mananca de opt ori mai mult tofu

as Americans do.

decat americanii.

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

Mai important decat ceea ce mananca este cum mananca.

They have all kinds of little strategies

Au tot felul de mici strategii

to keep from overeating,

care sa-i fereasca de supraalimentatie,

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

care, dupa cate stiti este o mare problema aici in America.

A few of the strategies we observed:

Cateva din strategiile pe care le-am observat:

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

mananca din farfurii mai mici, asa ca tind sa manance mai putine calorii la fiecare masa.

Instead of serving family style,

In loc sa serveasca masa in stil familial,

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

putand astfel manca, fara sa va dati seama, in timp ce conversati,

they serve at the counter, put the food away,

ei se servesc la tejghea, pun restul alimentelor la loc,

and then bring it to the table.

si apoi isi duc portia la masa.

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

Au deasemenea un proverb vechi de 3000 de ani,

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

care, cred ca e cea mai grozava sugestie inventata vreodata cu privire la dieta.

It was invented by Confucius.

A fost inventata de Confucius.

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

Iar aceasta dieta este cunoscuta ca fiind dieta Hara, Hatchi, Bu.

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

In esenta este o mica zicala pe care acesti oameni o spun inaintea mesei

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

ca sa-si aduca aminte sa se opreasca atunci cand stomacul lor este 80 la suta plin.

It takes about a half hour for that full feeling

Ia cam o jumatate de ora ca acea senzatie de satietate

to travel from your belly to your brain.

sa ajunga de la stomac la creier.

And by remembering to stop at 80 percent

Si reamintindu-ti sa te opresti la 80 la suta

it helps keep you from doing that very thing.

te ajuta sa te abtii tocmai de la acel lucru.

But, like Sardinia, Okinawa has a few social constructs

Dar, ca si Sardinia, Okinawa are cateva structuri sociale

that we can associate with longevity.

pe care le putem asocia cu longevitatea.

We know that isolation kills.

Stim ca izolarea ucide.

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

Acum 15 ani, un american mediu avea trei buni prieteni.

We're down to one and half right now.

Am coborat la unul si jumatate acum.

If you were lucky enough to be born in Okinawa,

Daca ati fi suficient de norocos sa va nasteti in Okinawa

you were born into a system where you

v-ati naste intr-un sistem unde

automatically have a half a dozen friends

aveti automat un set de prieteni

with whom you travel through life.

cu care sa calatoriti prin viata.

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

Ei il numesc Moai. Daca sunteti intr-un Moai

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

se asteapta din partea d-voastra sa impartiti premiul la noroc,

and if things go bad,

si daca se intampla lucruri rele,

child gets sick, parent dies,

copii se imbolnavesc, mor parintii,

you always have somebody who has your back.

aveti intotdeauna pe cineva care sa va sprijine.

This particular Moai, these five ladies

Acest moai particular, aceste cinci doamne

have been together for 97 years.

au fost impreuna 97 de ani.

Their average age is 102.

Varsta lor medie este de 102 ani.

Typically in America

Tipic in America

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

ne-am impartit perioada maturitatii in doua parti.

There is our work life,

Este vorba de viata noastra activa,

where we're productive.

cand suntem productivi.

And then one day, boom, we retire.

Si intr-o zi, bum, ne pensionam.

And typically that has meant

Si in mod obisnuit asta inseamna

retiring to the easy chair,

retragerea in fotoliu,

or going down to Arizona to play golf.

sau plecatul in Arizona, la golf.

In the Okinawan language there is not even

In limba celor din Okinawa nu exista nici macar

a word for retirement.

un cuvant pentru pensionare.

Instead there is one word

In schimb exista un cuvant

that imbues your entire life,

care iti umple intreaga viata,

and that word is "ikigai."

iar acel cuvant este "ikigai".

And, roughly translated, it means

Si, tradus grosolan, inseamna

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

"motivul pentru care te trezesti dimineata".

For this 102-year-old karate master,

Pentru acest maestru de karate in varsta de 102 ani,

his ikigai was carrying forth this martial art.

ikigai-ul sau a fost sa transmita aceasta arta martiala.

For this hundred-year-old fisherman

Pentru acest pescar de 100 de ani

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

a fost prinsul pestelui pentru familia lui de trei ori pe saptamana.

And this is a question. The National Institute on Aging

Si iata o intrebare. Institutul National de Gerontologie

actually gave us a questionnaire to give these centenarians.

ne-a dat de fapt un chestionar pentru a-l da acestor centenari.

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

Si una din intrebari -- au fost foarte atenti la aspectul cultural,

the people who put the questionnaire.

ma refer la cei care au facut chestionarul.

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

Una din intrebari a fost, " Care este ikigai-ul dumneavoastra?"

They instantly knew why they woke up in the morning.

Au aflat instantaneu de ce se trezesc ei dimineata.

For this 102 year old woman, her ikigai

Pentru aceasta femeie de 102 ani, ikigai-ul ei

was simply her great-great-great-granddaughter.

a fost pur si simplu stra-stra-stra-stranepoata sa.

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

Doua fete separate in timp de 101 ani si jumatate.

And I asked her what it felt like

Si am intrebat-o cum se simte

to hold a great-great-great-granddaughter.

tinand in brate stra-stra-stra-stranepoata.

And she put her head back and she said,

Si si-a ridicat capul si a spus,

"It feels like leaping into heaven."

"Simt de parca am intrat in rai"

I thought that was a wonderful thought.

M-am gandit ca era un gand minunat.

My editor at Geographic

Editorul meu de la [National] Geographic

wanted me to find America's Blue Zone.

a dorit sa aflu zona albastra americana.

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

Si pentru o perioada am cercetat preriile din Minnesota,

where actually there is a very high proportion of centenarians.

unde intradevar exista un procent mare de centenari.

But that's because all the young people left.

Dar asta e din cauza ca toti tinerii au plecat.

(Laughter)

(Rasete)

So, we turned to the data again.

Asa ca, ne-am intors la date din nou.

And we found America's longest-lived population

Si am descoperit populatia cu cea mai lunga viata din America

among the Seventh-Day Adventists

printre Adventistii de Ziua a Saptea

concentrated in and around Loma Linda, California.

concentrata in si in jurul orasului Loma Linda, California.

Adventists are conservative Methodists.

Adventistii sunt metodisti conservatori.

They celebrate their Sabbath

Ei sarbatoresc Sabatul de

from sunset on Friday till sunset on Saturday.

vineri de la apus pana sambata la apus.

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

Ei il numesc, un "sanctuar in timp de 24 de ore".

And they follow five little habits

Si respecta cinci mici obiceiuri

that conveys to them extraordinary longevity,

care le ofera, o extraordinara longevitate

comparatively speaking.

comparativ vorbind.

In America here, life expectancy

In America, speranta de viata

for the average woman is 80.

pentru o femeie este de 80 de ani.

But for an Adventist woman,

Dar pentru a femeie adventista,

their life expectancy is 89.

speranta de viata este de 89 de ani.

And the difference is even more pronounced among men,

Si diferenta este si mai pronuntata printre barbati,

who are expected to live about 11 years

care se asteapta sa traiasca cu aproximativ 11 ani

longer than their American counterparts.

mai mult decat ceilalti americani.

Now, this is a study that followed

Iata, acesta este un studiu care a urmarit

about 70,000 people for 30 years.

aproximativ 70.000 de oameni pe o perioada de 30 de ani.

Sterling study. And I think it supremely illustrates

Un studiu inestimabil. Cred ca ilustreaza cum nu se poate mai bine

the premise of this Blue Zone project.

premisa acestui proiect Zona Albastra.

This is a heterogeneous community.

Aceasta este o comunitate heterogena.

It's white, black, Hispanic, Asian.

Exista albi, negri, hispanici, asiatici.

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

Singurul lucru pe care il au in comun este un set de

very small lifestyle habits

mici obiceiuri in stilul de viata

that they follow ritualistically

pe care le urmeaza cu strictete

for most of their lives.

aproape tot timpul vietii lor.

They take their diet directly from the Bible.

Ei isi iau dieta direct din Biblie.

Genesis: Chapter one, Verse [29],

Geneza: capitolul unu, versetul [29],

where God talks about legumes and seeds,

unde Dumnezeu vorbeste despre leguminoase si seminte,

and on one more stanza about green plants,

si intr-o alta strofa despre plantele verzi,

ostensibly missing is meat.

in mod evident, lipsind carnea.

They take this sanctuary in time very serious.

Ei iau in serios acest sanctuar in timp.

For 24 hours every week,

Pentru 24 de ore in fiecare saptamana,

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

indiferent cat sunt de ocupati, cat sunt de stresati la serviciu,

where the kids need to be driven,

unde trebuie transportati copiii,

they stop everything and they focus on their God,

ei opresc totul si se concentreaza pe Dumnezeul lor,

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

pe reteaua lor sociala, si apoi, legate puternic in religie

are nature walks.

sunt plimbarile in natura.

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

Iar puterea acestui lucru nu sta in faptul ca e facut ocazional,

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

puterea sta in faptul ca e facut in fiecare saptamana o viata intreaga.

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

Nici unul din ele nu-i greu de facut. Nici unul nu costa bani.

Adventists also tend to hang out with other Adventists.

Adventistii tind de asemenea sa se intalneasca cu alti adventisti.

So, if you go to an Adventist's party

Asa ca, daca mergeti la o petrecere adventista

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

nu veti vedea oameni band Jim Beam sau fumand marihuana.

Instead they're talking about their next nature walk,

In schimb ei vorbesc despre urmatoarea lor iesire in natura,

exchanging recipes, and yes, they pray.

schimba retete, si da, se roaga.

But they influence each other in profound and measurable ways.

Dar se influenteaza unul pe altul intr-un mod profund si semnificativ.

This is a culture that has yielded Ellsworth Whareham.

Asta e cultura care a dat un Ellsworth Wheram.

Ellsworth Whareham is 97 years old.

Ellsworth Wheram are 97 de ani.

He's a multimillionaire,

Este un multimilionar,

yet when a contractor wanted 6,000 dollars

totusi, cand un contractor a solicitat 6.000 de dolari

to build a privacy fence,

pentru a-i construi un gard,

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

el a spus, " Pentru atatia bani il voi face chiar eu".

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

Asa ca in urmatoarele trei zile a iesit din casa la amestecat beton,

and hauling poles around.

fixand stalpii de jur imprejur.

And predictably, perhaps, on the fourth day

Si dupa cum ati ghicit, poate, in a patra zi

he ended up in the operating room.

a sfarsit intr-o sala de operatii.

But not as the guy on the table;

Dar nu a fost el cel de pe masa de operatie;

the guy doing open-heart surgery.

ci tipul care a operat pe cord deschis.

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

La 97 de ani el inca face lunar 20 de operatii pe cord deschis.

Ed Rawlings, 103 years old now,

Ed Rawlings, la 103 ani acum,

an active cowboy, starts his morning with a swim.

un cowboy activ, isi incepe dimineata cu un inot.

And on weekends he likes to put on the boards,

Si in weekenduri ii place sa mearga cu surful,

throw up rooster tails.

starnind trombe de apa.

And then Marge Deton.

Apoi, iat-o pe Marge Deton.

Marge is 104.

Marge are 104 ani.

Her grandson actually lives in the Twin Cities here.

Nepotul ei locuieste chiar aici in Twin Cities.

She starts her day with lifting weights.

Isi incepe ziua ridicand greutati.

She rides her bicycle.

Pedaleaza la bicicleta.

And then she gets in her root-beer colored

Si apoi o vezi in masina de culoare berii

1994 Cadillac Seville,

un Cadilac Seville din 1994,

and tears down the San Bernardino freeway,

sofand pe autostrada spre San Bernardino,

where she still volunteers for seven different organizations.

unde inca face voluntariat pentru sapte diferite organizatii.

I've been on 19 hardcore expeditions.

Am fost in 19 expeditii dure.

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

Sunt probabil singura persoana pe care ati intalnit-o

who rode his bicycle across

care a traversat cu bicicleta

the Sahara desert without sunscreen.

desertul Sahara fara protectie antisolara.

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

Dar va asigur, nu exista aventura mai terifianta

than riding shotgun with Marge Deton.

decat o calatorie fulger cu Marge Deton.

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

"Un strain este un prieten pe care inca nu l-am intalnit" mi-a spus.

So, what are the common denominators

Deci, care sunt elementele comune

in these three cultures?

in aceste trei culturi?

What are the things that they all do?

Care sunt lucrurile pe care le fac la fel?

And we managed to boil it down to nine.

Si am reusit sa le reducem la noua.

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

De fapt, am mai facut inca doua expeditii Zona Albastra, dupa aceasta

and these common denominators hold true.

si aceste elemente comune s-au adeverit.

And the first one,

Si prima,

and I'm about to utter a heresy here,

si sunt pe punctul de a spune o erezie,

none of them exercise,

nici unul din ei nu face exercitii fizice,

at least the way we think of exercise.

cel putin nu in felul in care il concepem noi.

Instead, they set up their lives

In schimb, isi organizeaza vietile

so that they are constantly nudged into physical activity.

astfel incat sa fie constant implicati in activitati fizice.

These 100-year-old Okinawan women

Aceste femei de 100 de ani din Okinawa

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

se ridica si se aseaza, sed pe podea,

30 or 40 times a day.

de 30 sau 40 de ori pe zi.

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

Sardinienii locuiesc in case verticale, sus si jos pe scari.

Every trip to the store, or to church

Fiecare drum la magazin, sau la biserica

or to a friend's house occasions a walk.

sau la casa unui prieten este o ocazie pentru o plimbare.

They don't have any conveniences.

Nu au nici un fel de facilitati.

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

Nu exista nici un buton de apasat pentru a lucra gradina sau prin casa.

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

Daca trebuie sa amestece pentru o prajitura, fac acest lucru cu mana.

That's physical activity.

Aceasta este o activitate fizica.

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

Asta arde calorii la fel de bine ca si mersul pe banda rulanta.

When they do do intentional physical activity,

Atunci cand chiar fac intentionat activitati fizice,

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

sunt lucruri pe care le fac cu placere. Obisnuiesc sa se plimbe,

the only proven way to stave off cognitive decline,

singura cale dovedita pentru a opri declinul cognitiv,

and they all tend to have a garden.

si cam toti au o gradina.

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

Ei stiu cum sa-si organizeze viata in mod corect

so they have the right outlook.

asa incat au perspectiva corecta.

Each of these cultures take time to downshift.

Fiecare din aceste culturi isi rezerva timp pentru repaus.

The Sardinians pray. The Seventh-Day Adventists pray.

Cei din Sardinia se roaga. Adventistii de ziua a saptea se roaga.

The Okinawans have this ancestor veneration.

Cei din Okinawa au obiceiul venerarii inaintasilor.

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

Dar cand esti grabit sau stresat

that triggers something called the inflammatory response,

asta declanseaza ceea ce se numeste raspuns inflamator,

which is associated with everything from Alzheimer's

care este asociat cu orice de la boala Alzheimer

disease to cardiovascular disease.

pana la bolile cardiovasculare.

When you slow down for 15 minutes a day

Daca o iei mai usor 15 minute pe zi

you turn that inflammatory state

schimbi acea stare inflamatorie

into a more anti-inflammatory state.

intr-o stare anti-inflamatorie.

They have vocabulary for sense of purpose,

Au cuvinte pentru simtamantul rostului,

ikigai, like the Okinawans.

ikigai, precum cei din Okinawa.

You know the two most dangerous years in your life

Stiti, cei mai periculosi doi ani din viata d-voastra

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

sunt anul in care v-ati nascut, din cauza mortalitatii infantile,

and the year you retire.

si anul in care va pensionati.

These people know their sense of purpose,

Acesti oameni isi stiu rostul,

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

si sunt activi cat timp traiesc, ceea ce valoreaza aproximativ sapte ani

of extra life expectancy.

suplimentari la speranta de viata.

There's no longevity diet.

Nu exista o dieta a longevitatii.

Instead, these people drink a little bit every day,

In schimb, acesti oameni beau un pic in fiecare zi,

not a hard sell to the American population.

un lucru usor de vandut populatiei americane.

(Laughter)

(Rasete)

They tend to eat a plant-based diet.

Tind sa manance o dieta bazata pe plante.

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

Nu inseamna ca nu consuma carne, dar mananca multe leguminoase si nuci.

And they have strategies to keep from overeating,

Si au strategii de prevenire a supraalimentatiei,

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

lucruri mici care-i ajuta sa plece de la masa la timpul potrivit.

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

Si apoi, temelia tuturor acestora este calitatea legaturilor dintre ei.

They put their families first,

Ei aseaza familia pe primul loc,

take care of their children and their aging parents.

au grija de copii lor si de parintii lor in varsta.

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

De regula, toti apartin unei comunitati religioase,

which is worth between four and 14

care valoreaza intre patru si 14

extra years of life expectancy

ani suplimentari la speranta de viata

if you do it four times a month.

daca te implici de patru ori pe luna.

And the biggest thing here

Si cel mai important lucru

is they also belong to the right tribe.

este ca apartin tribului potrivit.

They were either born into

Ei sau s-au nascut printre

or they proactively surrounded themselves with the right people.

ori s-au inconjurat din proprie initiativa cu oamenii potriviti.

We know from the Framingham studies,

Stim din studiile Framingham,

that if your three best friends are obese

ca daca trei dintre prieteni tai cei mai buni sunt obezi

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

exista 50 la suta sanse ca si tu sa devii supraponderal.

So, if you hang out with unhealthy people,

Asa ca, daca te insotesti cu oameni "nesanatosi"

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

acest lucru va avea un impact important asupra ta in timp.

Instead, if your friend's idea of recreation

In schimb, daca ideea prietenilor tai despre petrecerea timpului liber

is physical activity, bowling, or playing hockey,

coincide cu cea de activitate fizica, popice sau hochei,

biking or gardening,

mers pe bicicleta sau gradinarit,

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

daca prietenii tai beau putin, dar nu prea mult,

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

si mancanca sanatos, daca sunt saritori, increzatori si de incredere,

that is going to have the biggest impact over time.

acest lucru va avea cel mai mare impact in timp.

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

Dietele nu functioneaza. Nici o dieta in istoria lumii

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

nu a functionat pentru mai mult de doi la suta din populatie.

Exercise programs usually start in January;

Programele de exercitii incep de obicei in ianuarie,

they're usually done by October.

si se termina de obicei pana in octombrie.

When it comes to longevity

Cand vine vorba de longevitate

there is no short term fix

nu exista solutie la minut

in a pill or anything else.

cum ar fi o pilula sau orice altceva.

But when you think about it,

Dar daca va ganditi bine

your friends are long-term adventures,

prietenii d-voastra sunt o aventura pe termen lung

and therefore, perhaps the most significant thing you can do

si de aceea, poate cel mai semnificativ lucru pe care puteti sa-l faceti

to add more years to your life,

pentru a adauga mai multi ani vietii voastre,

and life to your years. Thank you very much.

si viata anilor vostrii. Va multumesc foarte mult.

(Applause)

(Aplauze)