Olivia Affuso: 3 ways community creates a healthy life | TED

Transcriber:

翻译人员: Ryan Qiao 校对人员: Yanyan Hong

通过对生活方式的改变 来减轻体重

且能够长期维持健康的体重， 并非易事。

Making lifestyle changes to not only lose weight

问问尝试过的人就知道了。

but to maintain a healthy weight long-term is hard.

以我妈妈为例，

她今年 77 岁，

Ask anyone who has ever tried.

在过去的 30 年间，

她为了能够很好地控制血糖，

So let's consider my mom, for instance.

一直在尝试着控制体重。

She is 77 years old

要知道，要控制好血糖就得在

and has struggled to maintain her weight

in order to achieve good blood sugar control

饮食、运动以及胰岛素注射 之间维持微妙的平衡。

over the past 30 years.

You see, good blood sugar control requires maintaining a delicate balance

在去年新冠疫情爆发初期，

between diet, exercise and insulin injections.

我妈妈搬来和我一起住，

因此改变了她平时的饮食摄取，

So early in the COVID-19 pandemic last year,

从为老年人提供的餐品

my mom came to stay with me,

改成了更健康的家常菜。

which led to a change in her usual dietary intake,

这怎么会出问题呢？

away from meals provided to the elderly

可是，才过了一夜， 她的血糖就降低到了危险的程度，

to more healthful, home-cooked meals.

而且她变得语无伦次， 几乎失去意识。

What could possibly go wrong?

Well, overnight, her blood sugar dropped dangerously low,

试想你不得不用一个

大得像给马用的一样的注射器

and she was incoherent and nearly unconscious.

给你的妈妈注射满满一管

胰高血糖素， 直到她恢复自主进食的能力。

Imagine having to inject your mom

with a giant horse needle of glucagon to boost her blood sugar

我害怕极了，怕她出问题，

怕我不得不在疫情期间

until she could take in calories on her own.

寻求紧急医疗救援。

I was terrified that she would not be OK

但幸运的是，急救注射起了作用，

or that I might need to call for emergency medical treatment

使她能够进食足够的卡路里， 来恢复正常血糖。

during the pandemic.

Luckily, she responded to the emergency injection

但当然，这又导致了高血糖，

and was able to consume enough calories to bring her blood sugar back up.

让她需要更多的胰岛素，

也就是一种储存脂肪的激素，

But of course, this led to a high blood sugar,

来使她的血糖恢复到正常范围。

and she needed even more insulin,

我很庆幸能和我妈妈一起社交隔离。

which is a fat-storing hormone,

我和她的医生齐心协力， 在她的饮食、锻炼

to get her blood sugar to a normal range.

Although it took a coordinated effort with her doctor

和胰岛素计划之间 找到了一个平衡点。

to find balance between her diet, exercise and insulin regimen,

她甚至成功地减轻了一些体重，

虽然她有时会抱怨说， 我就像一个“食物警察”。

I was happy to be social-distancing with my mom.

And she was able to lose some weight,

无论如何，我很感激 可以和我最坚定的支持者，

even though she sometimes complained that I was acting like the food police.

和一直督促我坚持跑步的人 一起度过隔离。

我们成了一个 只有两个人的小村庄。

Nonetheless, I was grateful to have my biggest fan

每天她都会问我，

and run-streak motivator with me during the lockdown.

“你去跑步了吗？”

我白天居家办公时，

We became a village of two.

她会骑她的动感单车。

Each day she would ask me,

而我会在每晚 将近 10 点钟时去跑步。

"Did you go run yet?"

那真是艰难的一年，

You see, she would ride her stationary bike

while I was working during the day

但至少这种安排让我们

and running at almost 10pm each night.

共同创造了一个健康的、 互相支持的环境。

It was a tough year, to say the least,

but at least this arrangement allowed us

那么，问题在于，

我们常常把控制体重 当成个人的挑战。

to create a healthy and supportive environment together.

当然，某种程度上这也是对的。

So the problem is,

但我们知道， 我们每天生活、学习、

we often think of weight control as an individual challenge.

工作和娱乐的环境

And of course, to some extent it is.

也潜移默化地影响着 我们形成健康习惯的能力。

But we know that the environments in which we live, learn,

当我们周围的世界是

work and play

“造成肥胖的环境”时——

affect our ability to engage in healthful behaviors.

换句话说，

系统性地和环境性地 促进肥胖症的产生 ——

When the world around us is what we might call

an “obesogenic environment” --

当环境使然， 如果再把减重和保持健康体重

in other words,

systemically and perpetually geared towards creating obesity --

当成个人的责任

显然是没有帮助也没有效果的。

acting like weight loss or maintaining a healthy weight

简单来说，

is a personal responsibility

当餐馆和超市，

is simply not helpful nor effective.

至少是你负担得起的那些，

都充斥着大量、便宜的

To put this in simple terms,

高糖、高热量的加工食品，

I can't blame you for being overweight

那如果你超重，错不在你。

if restaurants and grocery stores,

or at least all of the ones you can afford,

同样地，如果你打很多份工，

sell an abundance of high-sugar,

high-calorie processed foods at low prices.

而无法获得好的医疗和健身选择，

And then if you don't have access to good health care and fitness options

你也根本没时间锻炼。

这就好像把你的双手绑在身后，

and work multiple jobs,

然后把你推进泳池 大声喊着叫你游泳。

you don't have time to exercise anyway.

而如果你有遗传性的 易发胖的倾向，

That's like tying your hands behind your back,

pushing you into a pool and yelling at you to swim.

长期的体重维持 在现有的治疗方案下

And if you have a genetic propensity towards excessive weight gain,

也是十分艰难。

虽然个人的健康习惯

long-term weight maintenance may simply be unattainable

对积极的健康结果很重要，

given the current treatments available.

但这些行为习惯的养成

Although individual health behaviors

与我们所处的环境息息相关。

are important for positive health outcomes,

想象一下， 如果我们可以最优化我们的社会系统、

these behaviors are driven by the context in which we,

政策、和惯例，

as individuals find ourselves.

来为我们的身心健康服务， 该有多好。

Imagine what we could do if we optimized systems,

很多方面亟待改变，

policies and practices

但这些改变 不会发生在一夜之间。

for our physical, not to mention mental, health.

比如我们的工作时长、工资，

比如每个社区是否都有健康的、 可负担的食物，

There are a lot of things that need to change,

but that won't happen overnight,

such as our work schedules, wages,

比如在公共场所散步、

骑行和健行是否安全、 无障碍并令人愉快。

the availability of healthy, affordable foods in every community

and public spaces that make walking,

作为一个社会，

我们需要不再把这些需求当成奢侈品，

biking and hiking safe, accessible and inviting.

而是认识到这些都是 高质量的健康生活中不可或缺的。

As a society,

we need to start thinking about these things as not only luxuries

但同时，

在我们齐心协力

去推动地方和国家政府

but essentials for a high-quality, healthful life.

关注我们的健康、 关注促进健康的系统的同时，

But in the meantime,

while we push collectively for our local

我们自己、我们每个社区

and national governments to take our health,

也都有一些力所能及的事。

and the systems that facilitate health, seriously,

there are also things we can do right now,

以动物和人类为对象的 科学研究表明，

社会关系网和社群带来的连结

on our own, community by community.

We know from research in animal and human populations

和我们的健康与生活质量 呈正相关。

that connections provided through social networks and communities

所以在我们修复那些 对我们健康的系统性的危害之前，

are associated with better health and quality of life.

我们可以齐心协力 抵消这些系统的负面影响。

So until we fix the systems that are harming our health,

研究还表明， 生活在凝聚力强的群体中的人，

we can all work to buffer the negative impact of these systems.

或者少那些 有很强的社会连结的人，

Research also shows that individuals living in socially cohesive communities,

比那些更加社交孤立的个体

有更好的健康状况。

而这些社会环境也有助于 抵抗那些与肥胖相关的行为，

or at least those with strong social connections,

have better health outcomes

以促进健康。

than those who are more socially isolated.

即使在那些系统性的 造成肥胖的状况面前依然有效。

And these social environments work to combat obesity-related behaviors

我如何得知？

and promote well-being,

我和我的研究团队一直在研究社会环境

even in the face of systemic obesogenic conditions.

和女性健康。

我也观察了我身边的女性们

And how do I know?

在体重方面的挣扎 以及她们的社会支持策略。

My research team and I have been studying social environments

and women's health.

虽然她们的故事展示了

I've also observed the social support strategies

形成长期的健康行为习惯的 亲身经历，

of the women in my own network, and their struggles with weight.

但这些经历和科学的研究结果 是否相符合呢？

Although their stories shed light

on the lived experiences of navigating long-term health behavior change,

我对黑人女性的体能锻炼行为 进行了研究。

how do they align with the science?

在美国，黑人女性的肥胖率

In my work examining physical activity behaviors among Black women,

不成比例地远高于白人女性。

我们通过研究发现了

for whom the prevalence of obesity is disproportionately higher

支持她们成功的社会环境因素。

than white women in the United States,

即使是超重的 但在积极运动的女性，

we have been able to describe aspects of the social context

她们中的大多数

that support their success.

都和他人一起锻炼，

Even among overweight but active women,

以获得陪伴、动力和责任感。

more than half engaged in physical activity

一位参与者说，

“如果我的朋友们不督促我， 我很少会锻炼。”

with others for companionship,

motivation and accountability.

另一位参与者鼓励其他女性 加入一个社团

One participant stated that,

"If my friends did not bug me, I would rarely work out,"

来获得完成运动目标的动力。

while another encouraged other women to get involved with a community

她把这个社团形容成是 “一些志同道合的人。”

that will push you towards your physical activity goals.

另外，在我们对 社交体育锻炼团体进行的研究中，

She described the community as “like-minded individuals.”

团体成员们表示 友谊、动力、

鼓励和责任感 是支持她们坚持长期锻炼的

Also in our work with social physical activity groups,

the members said that friendship, motivation,

几个最重要的因素。

encouragement and accountability were the most important factors

在研究中，我们探索了

社交网络和社会支持 如何使我们更好地

for supporting their long-term physical activity success.

达到并坚持健康目标，

From conducting research on how social networks

又如何支持着一个

由数百位女性组成的关系网。

and social support strengthen our ability to achieve

可以说，有三件事情 我们所有人都应该考虑。

and sustain health goals

and supporting a network of hundreds of women,

第一，

寻找或组建一个志同道合的团体

I can tell you there are three things that all of us should consider.

来获得动力和责任感。

Number one,

这可以是两个人的小团体， 就像我和我妈妈一样，

find or build yourself a tribe of like-minded individuals

也可以是，比如说， 一群喜欢在大自然中散步的同好。

for motivation and accountability.

This could be a tribe of two, like my mom and me,

第二，

制定每月的健康目标， 并与你的团体分享。

or a group of individuals who enjoy walking in nature.

一个或两个小改变， 以及可实现的小目标就足够了。

Number two,

create monthly wellness goals and share them with your tribe.

第三，

One or two small changes and realistic expectations will do.

庆祝你的成功。

不要只是相互催促，

还要举办派对，相互激励， 为取得进步而欢欣鼓舞。

And number three,

celebrate your success.

请记住，保持健康的体重

Don't just push each other,

需要的不仅仅是节食和锻炼。

but throw parties and uplift each other for making progress.

创造健康的生活 需要一个村庄的集体力量。

Remember, maintaining a healthy weight

takes more than diet and exercise.

谢谢大家。

It takes the collective power of a village to create a healthy life.

Thank you.