Dan Buettner: How to live to be 100+

譯者: Hsin-You Yeh 審譯者: chufung dou

Something called the Danish Twin Study

有個丹麥雙胞胎的研究

established that only about 10 percent

證實在某種生物限制下

of how long the average person lives,

人平均能活多久

within certain biological limits, is dictated by our genes.

只有百分之十是基因所決定

The other 90 percent is dictated by our lifestyle.

其他百分之九十是由生活方式決定

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

所以藍寶地的前提是：如果我們能找到

optimal lifestyle of longevity

長壽的最佳生活方式

we can come up with a de facto formula

我們就能得出一個實際的方法

for longevity.

來增長壽命

But if you ask the average American what the optimal formula

不過假如你問一般美國人,長壽的方法是什麼

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

他們大概說不出來

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

他們可能聽說過南灘減肥法或阿金減肥法

You have the USDA food pyramid.

還有美國農業部提供的食物金字塔

There is what Oprah tells us.

歐普拉說要這樣做

There is what Doctor Oz tells us.

歐茲博士說要那樣做

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

問題就在於意見太多

around what really helps us live longer better.

混淆了真能幫助我們活得又好又久的方法

Should you be running marathons or doing yoga?

你應該跑馬拉松還是做瑜珈？

Should you eat organic meats

應該吃有機肉

or should you be eating tofu?

還是豆腐？

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

說到營養食品,你該吃嗎？

How about these hormones or resveratrol?

荷爾蒙或白藜蘆醇（紅酒裡的抗氧化物質）呢？

And does purpose play into it?

做這些事有意義嗎？

Spirituality? And how about how we socialize?

精神上呢？我們又該如何跟人相處？

Well, our approach to finding longevity

好,我們研究長壽的方法

was to team up with National Geographic,

是跟國家地理

and the National Institute on Aging,

還有國家老化研究院合作

to find the four demographically confirmed areas

找出四個人口確定

that are geographically defined.

地理界線分明的區堿

And then bring a team of experts in there

然後進駐一隊專家

to methodically go through exactly what these people do,

仔細看看那邊的人都從事什麼活動

to distill down the cross-cultural distillation.

而來萃取出跨文化的精華

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

演講最後我會告訴你們精華是什麼

But first I'd like to debunk some common myths

不過首先我要破除一些常見的迷思

when it comes to longevity.

長壽的迷思

And the first myth is if you try really hard

第一項迷思是：只要很努力

you can live to be 100.

就能活到一百歲

False.

錯

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

困難就在,美國只有五千分之一的人

in America live to be 100.

能活到一百歲

Your chances are very low.

你的機會非常小

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

雖然這是美國成長最快的數據

it's hard to reach 100.

還是很難達到一百歲

The problem is

問題就在於

that we're not programmed for longevity.

人類並非長壽的動物

We are programmed for something called

我們生而為一種叫做

procreative success.

成功繁衍的動物

I love that word.

我愛這個字眼

It reminds me of my college days.

它讓我想起大學生活

Biologists term procreative success to mean

生物學家把這個詞定義為

the age where you have children

我們有了孩子時的年齡

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

然後下一代,當我們的孩子也有了孩子時的年齡

After that the effect of evolution

直到演化的效應

completely dissipates.

完全消失為止

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

假如你是哺乳類,假如你是隻老鼠

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

或是大象、人、或之間任何生物都是一樣

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

要活到一百歲,你不僅得有個

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

良好的生活方式,你還得抽中

the genetic lottery.

基因頭彩

The second myth is,

第二項迷思是

there are treatments that can help slow,

有療程能減緩

reverse, or even stop aging.

反轉、甚至停止老化

False.

錯

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

仔細想,就知道有九十九件事能讓我們老化

Deprive your brain of oxygen for just a few minutes,

只要你的腦袋缺氧幾分鐘

those brain cells die, they never come back.

腦細胞就會死,從不復返

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

打網球太激烈,膝蓋的軟骨組織就會受傷

the cartilage never comes back.

軟骨也一去不回

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

我們的動脈會堵塞,腦斑會沉積在腦裡

and we can get Alzheimer's.

我們還會得老年癡呆症

There is just too many things to go wrong.

有太多事會出錯了

Our bodies have 35 trillion cells,

人的身體有三十五兆個細胞

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

t開頭的trillion,我們現在其實是討論國債

(Laughter)

（笑聲）

Those cells turn themselves over once every eight years.

這些細胞每八年更新一次

And every time they turn themselves over

每次更新

there is some damage. And that damage builds up.

就會有所損傷,而傷害會累積

And it builds up exponentially.

累積以指數方式成長

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

有點像以前我們都擁有

Beatles albums or Eagles albums

披頭四或老鷹合唱團的唱片

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

我們會拷貝一份到錄音帶上

and let our friends copy that cassette tape,

再讓朋友拷貝錄音帶

and pretty soon, with successive generations

很快地,代代相傳

that tape sounds like garbage.

錄音帶就聽起來跟垃圾沒兩樣

Well, the same things happen to our cells.

同樣的事也發生在我們的細胞上

That's why a 65-year-old person

這就是為什麼一個六十五歲的人

is aging at a rate of about

老化的速率

125 times faster

比一個十二歲的人

than a 12-year-old person.

快一百二十五倍

So, if there is nothing you can do

那麼,如果我們做什麼都不能

to slow your aging or stop your aging,

減緩或停止老化

what am I doing here?

那我在這裡幹嘛？

Well, the fact of the matter is

嗯,事實上

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

最厲害的科學告訴我們說人體的限度

my body, your body,

我的身體，你的身體

is about 90 years,

大約可用九十年

a little bit more for women.

女人久一點

But life expectancy in this country

但我們國家的預期壽命

is only 78.

只有七十八歲

So somewhere along the line,

所以是我們在生命中某個時候

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

擱置了十二年美好的光陰

These are years that we could get.

我們可以把這些日子討回來

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

研究也顯示這些歲月大部份能不受慢性病所苦

heart disease, cancer and diabetes.

心臟病、癌症跟糖尿病

We think the best way to get these missing years

我們認為收回這些消失光陰最好的方法

is to look at the cultures around the world

就是看看世界各地的文化

that are actually experiencing them,

有實際經驗的文化

areas where people are living to age 100

人能活到一百歲的比率

at rates up to 10 times greater than we are,

比我們多出最多十倍的地方

areas where the life expectancy

那些預期壽命

is an extra dozen years,

多出十二年

the rate of middle age mortality is a fraction

而中年死亡率相對於我們

of what it is in this country.

只是個分數的地方

We found our first Blue Zone about 125 miles

我們發現的第一個藍寶地是在

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

義大利海岸外約一百二十五英哩處，薩丁尼亞島上

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

不是整座島，整座島約有一百四十萬人

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

而是在高地上，一個叫努奧羅省的地方

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

這裡的人最長壽

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

百歲人瑞的數目大約比美國多出十倍

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

這裡的人不僅活到一百歲而已

they do so with extraordinary vigor.

他們還非常有活力

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

一百零二歲的老人仍舊騎腳踏車去工作

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

砍柴，還能打敗比自己年輕六十歲的小夥子

(Laughter)

（笑聲）

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

他們的歷史實際上能回溯到大約基督的時代

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

那是個孤立的青銅器文化

Because the land is so infertile,

因為土地非常貧瘠

they largely are shepherds,

所以大部份都是牧羊人

which occasions regular, low-intensity physical activity.

勞力活動規律而不激烈

Their diet is mostly plant-based,

他們的飲食多以植物為主

accentuated with foods that they can carry into the fields.

特別是能帶到牧場上的食物

They came up with an unleavened whole wheat bread

他們想出一種未發酵的全麥麵包

called carta musica made out of durum wheat,

叫做notamusica,用硬粒小麥製作

a type of cheese made from grass-fed animals

和一種乳酪,來自青草餵養的動物

so the cheese is high in Omega-3 fatty acids

所以這種乳酪富含 Omega-3 脂肪酸

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

而非 Omega-6 脂肪酸，來自穀物餵養的動物

and a type of wine that has three times the level

還有一種葡萄酒，它的多酚物質含量

of polyphenols than any known wine in the world.

比世界所知的任何酒都多三倍

It's called Cannonau.

叫做 Cannonau

But the real secret I think lies more

不過我想真正的秘訣主要是

in the way that they organize their society.

他們組織社會的方式

And one of the most salient elements of the Sardinian society

薩丁尼亞社會最突出的部份之一

is how they treat older people.

就是他們對待老人家的方式

You ever notice here in America, social equity

你有沒有注意到在美國，社會權益

seems to peak at about age 24?

似乎二十四歲就到頂點了？

Just look at the advertisements.

只要瞧瞧那些廣告就知道

Here in Sardinia, the older you get

而在薩丁尼亞，你愈老

the more equity you have,

享有的權益愈多

the more wisdom you're celebrated for.

愈因智慧而受愛戴

You go into the bars in Sardinia,

走進薩丁尼亞的酒吧

instead of seeing the Sports Illustrated swimsuit calendar,

你看不到運動畫刊的泳裝日曆

you see the centenarian of the month calendar.

而是看到百歲人瑞的月曆

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

事實證明，這不只讓老邁的父母

to keep them close to the family --

跟家人更親近

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

還增加預期壽命四到六年

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

研究顯示這對家中的小孩也有益處

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

死亡率和生病的比例都比較低

That's called the grandmother effect.

這叫做祖母效應

We found our second Blue Zone

我們找到的第二個藍寶地

on the other side of the planet,

在地球另一邊

about 800 miles south of Tokyo,

大約位於東京南方八百英哩處

on the archipelago of Okinawa.

的琉球群島上

Okinawa is actually 161 small islands.

琉球實際上是一百六十一個小島組成

And in the northern part of the main island,

而主島的北端

this is ground zero for world longevity.

是世界長壽的原點

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

世界上最老的女性就是在這裡發現

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

這裡的人有著世界上最長

life expectancy in the world.

而無障礙的預期壽命

They have what we want.

他們有我們想要的

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

活很久,往往在夢裡過世

very quickly,

死得快

and often, I can tell you, after sex.

而且我跟你講，常在做愛後

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

他們比一般美國人多快活七年

Five times as many centenarians as we have in America.

有五倍於美國的百歲人瑞

One fifth the rate of colon and breast cancer,

得結腸癌跟乳癌的比例是我們的五分之一

big killers here in America.

兩者都是美國人的大剋星

And one sixth the rate of cardiovascular disease.

心血管疾病的比例是我們的六分之一

And the fact that this culture has yielded these numbers

這裡的文化能有這樣的成績

suggests strongly they have something to teach us.

明顯表示有些事他們能教我們

What do they do?

他們是怎麼做的？

Once again, a plant-based diet,

同樣地,植物為主的飲食

full of vegetables with lots of color in them.

富有多種顏色的蔬菜

And they eat about eight times as much tofu

而他們吃大約八倍多的豆腐

as Americans do.

比起美國人來說

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

比起吃什麼來說,吃的方式更重要

They have all kinds of little strategies

他們有各種小技巧

to keep from overeating,

來避免過食

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

而你們都知道，這在美國是大問題

A few of the strategies we observed:

我們觀察到的一些技巧：

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

他們吃飯的碟子比較小,所以每次用餐攝取的卡路里也就較少

Instead of serving family style,

不以家庭聚餐的型式

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

邊講話邊隨意吃的那種

they serve at the counter, put the food away,

而是在櫃檯上菜,遠離飯菜

and then bring it to the table.

再端上桌

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

他們還有一句流傳三千年的格言

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

我認為是所有飲食建議中最好的

It was invented by Confucius.

是孔子想出來的

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

被稱為腹八分飲食法

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

是他們用餐前說的一句話

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

來提醒自己吃到八分飽就好

It takes about a half hour for that full feeling

飽足感要花半小時

to travel from your belly to your brain.

才能從肚子傳到腦袋

And by remembering to stop at 80 percent

藉由記住吃到八分飽就好

it helps keep you from doing that very thing.

就能幫助你不會吃過量

But, like Sardinia, Okinawa has a few social constructs

而就像薩丁尼亞,琉球有些社會結構

that we can associate with longevity.

跟長壽相關

We know that isolation kills.

我們都知道孤單會害死人

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

十五年前美國人平均有三個好朋友

We're down to one and half right now.

現在我們只有一個半

If you were lucky enough to be born in Okinawa,

假如你夠幸運生在琉球

you were born into a system where you

你會生在一種體系裡

automatically have a half a dozen friends

讓你自動擁有半打朋友

with whom you travel through life.

與他們共同生活

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

他們稱為模合,假如你處於某個模合

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

走運時別人會期待你慷慨分享

and if things go bad,

假如不幸的話

child gets sick, parent dies,

孩子生病、父母去世

you always have somebody who has your back.

總有人會在背後支持你

This particular Moai, these five ladies

這個「模合」,這五個女士

have been together for 97 years.

相處在一起九十七年了

Their average age is 102.

她們的平均年齡是一百零二歲

Typically in America

通常在美國

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

我們會把成人生活分成兩段

There is our work life,

一段是工作

where we're productive.

我們充滿生產力

And then one day, boom, we retire.

接著有一天,碰,我們退休

And typically that has meant

通常這指的就是

retiring to the easy chair,

在安樂椅上睡覺

or going down to Arizona to play golf.

或去亞歷桑那州打高爾夫

In the Okinawan language there is not even

在琉球語裡甚至沒有

a word for retirement.

退休這個詞

Instead there is one word

反而是有個詞

that imbues your entire life,

盈繞你一生

and that word is "ikigai."

這個詞是「生き甲斐」(生存的價值)

And, roughly translated, it means

粗略的翻譯是：

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

「早上起床的理由」

For this 102-year-old karate master,

對這位一百零二歲的空手道師父來說

his ikigai was carrying forth this martial art.

他的生存價值就是發揚武術

For this hundred-year-old fisherman

對這位一百歲的漁夫來說

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

就是為他的家人,持續一個禮拜捕三次魚

And this is a question. The National Institute on Aging

國家老化研究院提出這個問題

actually gave us a questionnaire to give these centenarians.

研究院要我們替這些百歲人瑞做一份問卷調查

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

其中一個問題對填問卷的人來說

the people who put the questionnaire.

對他們背後的文化非常敏感

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

這個問題是「你生存的價值是什麼？」

They instantly knew why they woke up in the morning.

不需思考就知道的,早上起床的理由

For this 102 year old woman, her ikigai

對這位一百零二歲的老太太來說,她的生存價值

was simply her great-great-great-granddaughter.

不過就在於她的曾曾曾孫女

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

兩個人差了一百零一歲半

And I asked her what it felt like

我問她感覺如何

to hold a great-great-great-granddaughter.

抱著自己的曾曾曾孫女

And she put her head back and she said,

她回過頭說：

"It feels like leaping into heaven."

「就像飛躍上天堂」

I thought that was a wonderful thought.

我覺得這想法很棒

My editor at Geographic

我國家地理的編輯

wanted me to find America's Blue Zone.

要我去找美國的藍寶地

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

有陣子我們將目光放在明尼蘇達的草原

where actually there is a very high proportion of centenarians.

那裡百歲人瑞的比例非常高

But that's because all the young people left.

不過是因為年輕人全都離開了

(Laughter)

（笑聲）

So, we turned to the data again.

所以我們又回看資料

And we found America's longest-lived population

找到了美國最長壽的居民

among the Seventh-Day Adventists

是基督復臨安息日會的教友

concentrated in and around Loma Linda, California.

集中在加州的羅瑪林達市

Adventists are conservative Methodists.

基督復臨派是保守的衛理公會教徒

They celebrate their Sabbath

他們所守的安息日

from sunset on Friday till sunset on Saturday.

是從星期五日落到星期六日出

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

他們稱此為,「二十四時的庇護」

And they follow five little habits

而且他們所遵循的五個小習慣

that conveys to them extraordinary longevity,

賦予了他們相對來說

comparatively speaking.

格外長的壽命

In America here, life expectancy

美國的預期壽命

for the average woman is 80.

女性平均是八十歲

But for an Adventist woman,

但基督復臨派的女教友

their life expectancy is 89.

她們的預期壽命是八十九

And the difference is even more pronounced among men,

男性之間的差異更明顯

who are expected to live about 11 years

他們預期能多活十一年

longer than their American counterparts.

比起美國同伴來說

Now, this is a study that followed

這個研究追蹤了

about 70,000 people for 30 years.

大約七萬人三十年

Sterling study. And I think it supremely illustrates

很傑出的研究,而且我認為完全展示出了

the premise of this Blue Zone project.

藍寶地計畫的基礎

This is a heterogeneous community.

這是一個多種族的社區

It's white, black, Hispanic, Asian.

有白人、黑人、西裔、亞洲人

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

他們唯一共有的是

very small lifestyle habits

一套生活小習慣

that they follow ritualistically

他們生命中大部份時間

for most of their lives.

都如同儀式般地遵從

They take their diet directly from the Bible.

他們直接跟從聖經中的飲食

Genesis: Chapter one, Verse [29],

創世紀第一章第二十六節

where God talks about legumes and seeds,

上帝談到豆莢跟種子

and on one more stanza about green plants,

另一節則是談到綠色植物

ostensibly missing is meat.

很明顯少了肉

They take this sanctuary in time very serious.

他們非常認真地看待這個庇護時間

For 24 hours every week,

每個禮拜二十四小時

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

不管多忙,工作壓力多大

where the kids need to be driven,

還要催促小孩

they stop everything and they focus on their God,

他們停下一切,專注於他們的上帝

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

將社交生活與宗教聯繫起來

are nature walks.

也就是走進大自然

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

強大之處不在於偶爾為之

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

而在固定每個禮拜而維持一生

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

一點都不困難,一點都不花錢

Adventists also tend to hang out with other Adventists.

基督復臨派教徒往往跟同派教徒來往

So, if you go to an Adventist's party

所以,假如你參加一個基督復臨派的宴會

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

不會看到他們痛飲金賓威士忌或捲大麻煙

Instead they're talking about their next nature walk,

相反地他們會討論下一次的自然步行

exchanging recipes, and yes, they pray.

交換食譜,當然還有,祈禱

But they influence each other in profound and measurable ways.

他們彼此在各方面都有深刻且明顯的影響

This is a culture that has yielded Ellsworth Whareham.

這個文化造就了埃爾斯沃·偉倫這樣的人

Ellsworth Whareham is 97 years old.

埃爾斯沃·偉倫九十七歲

He's a multimillionaire,

他是千萬富翁

yet when a contractor wanted 6,000 dollars

可是當包商要求六千美金

to build a privacy fence,

來建造私人圍籬時

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

他說：「這個價錢我不如自己動手」

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

所以接下來的三天他都在外頭鏟水泥

and hauling poles around.

把欄杆拖來拖去

And predictably, perhaps, on the fourth day

可以猜想,也許到第四天

he ended up in the operating room.

他會被送進手術室

But not as the guy on the table;

但不是手術台上這個人

the guy doing open-heart surgery.

而是在動開心手術的這個人

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

九十七歲的高齡他一個月仍動二十次開心手術

Ed Rawlings, 103 years old now,

艾德·羅林斯,現在一百零三歲

an active cowboy, starts his morning with a swim.

是一個活躍的牛仔,早起來就開始游泳

And on weekends he likes to put on the boards,

週末他喜歡踏上衝浪板

throw up rooster tails.

讓浪花高揚

And then Marge Deton.

然後這位是瑪琪·戴通

Marge is 104.

瑪琪一百零四歲

Her grandson actually lives in the Twin Cities here.

她孫子剛好就住在雙子城這裡

She starts her day with lifting weights.

她每天做的第一件事就是舉重

She rides her bicycle.

騎腳踏車

And then she gets in her root-beer colored

然後坐上她沙士色的車

1994 Cadillac Seville,

1994年的塞維利亞凱迪拉克

and tears down the San Bernardino freeway,

奔馳在聖博納迪諾郡的高速公路上

where she still volunteers for seven different organizations.

在那邊她仍是七個不同組織的志工

I've been on 19 hardcore expeditions.

我曾參與十九次冒險活動

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

我大概是唯一你認識的人裡

who rode his bicycle across

不塗防曬油還可以騎腳踏車穿越

the Sahara desert without sunscreen.

撒哈拉沙漠的人

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

不過我跟你說,沒有任何探險

than riding shotgun with Marge Deton.

比坐她車的前座還恐怖的了

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

她跟我說：「陌生人不過是一個我還沒遇到的朋友罷了！」

So, what are the common denominators

那麼,三個文化裡

in these three cultures?

有什麼共同點呢？

What are the things that they all do?

什麼事是他們全都做的？

And we managed to boil it down to nine.

我們試著歸納出九項

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

其實完成這個之後我們還多考查了兩個藍寶地

and these common denominators hold true.

不過這幾項共同點依然適用

And the first one,

第一項

and I'm about to utter a heresy here,

我即將要提出一項悖論

none of them exercise,

就是他們都不運動

at least the way we think of exercise.

至少是我們所認為的運動

Instead, they set up their lives

相反地,他們建立起的生活

so that they are constantly nudged into physical activity.

能讓他們一直勞動身體

These 100-year-old Okinawan women

這些百歲的琉球女人

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

她們坐在地板上,起身又坐下

30 or 40 times a day.

一天三、四十回

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

薩丁尼亞人住在直立的樓房裡,樓梯爬上爬下

Every trip to the store, or to church

每次去商店或教堂

or to a friend's house occasions a walk.

或去朋友家都要走路

They don't have any conveniences.

一點都不方便

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

沒有一個能清掃院子或做家事的按鈕可按

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

如果想攪拌奶油來做蛋糕,他們會用手

That's physical activity.

這就是體力勞動

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

就像跑跑步機一樣能燃燒卡路里

When they do do intentional physical activity,

他們真存心想活動筋骨時

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

會做他們喜歡做的事,他們會去散步

the only proven way to stave off cognitive decline,

這是唯一證實能延遲認知功能老化的方法

and they all tend to have a garden.

而且他們往往都有個花園

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

他們知道如何以正確的方式生活

so they have the right outlook.

所以他們有正確的人生觀

Each of these cultures take time to downshift.

這三個文化都花時間在減慢節奏上

The Sardinians pray. The Seventh-Day Adventists pray.

薩丁尼亞人祈禱,督復臨派教徒祈禱

The Okinawans have this ancestor veneration.

琉球人敬祖

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

但當你匆匆促促或焦慮不安

that triggers something called the inflammatory response,

會引發一種發炎反應

which is associated with everything from Alzheimer's

這反應跟很多病相關,從老年痴呆

disease to cardiovascular disease.

到心血管疾病

When you slow down for 15 minutes a day

你如果一天放慢個十五分鐘

you turn that inflammatory state

就會改變這個發炎狀態

into a more anti-inflammatory state.

反而變成更加抗炎的狀態

They have vocabulary for sense of purpose,

他們都替使命感創造出詞彙

ikigai, like the Okinawans.

像琉球人的「生き甲斐」

You know the two most dangerous years in your life

你知道自己生命最危險的兩年

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

是出生那年,因為嬰兒死亡率

and the year you retire.

還有退休那年

These people know their sense of purpose,

如果人了解自己的使命感

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

又在生活中努力實現,這價值大約是

of extra life expectancy.

七年的預期壽命

There's no longevity diet.

他們沒有長壽飲食

Instead, these people drink a little bit every day,

相反地,這些人每天都小酌一番

not a hard sell to the American population.

很容易向美國人推銷這個

(Laughter)

（笑聲）

They tend to eat a plant-based diet.

他們的飲食往往以植物為主

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

不是說他們不吃肉,但他們吃很多豆類跟堅果

And they have strategies to keep from overeating,

而且他們都有方法避免過食

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

一些小技巧能在適當時刻讓他們遠離餐桌

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

所有這些的基礎是他們彼此連繫的方式

They put their families first,

他們把家人擺第一

take care of their children and their aging parents.

照顧好小孩跟年邁父母

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

他們全都屬於一個以誠信為本的社會

which is worth between four and 14

而這價值四到十四年

extra years of life expectancy

額外的預期壽命

if you do it four times a month.

假如你維持一個月四次的話

And the biggest thing here

而最重要的是

is they also belong to the right tribe.

他們還從屬於恰當的部落

They were either born into

他們不是生來就遇到對的人

or they proactively surrounded themselves with the right people.

就是他們積極結交恰當的朋友

We know from the Framingham studies,

我們從佛明罕研究中得知

that if your three best friends are obese

如果你三個最好的朋友都胖

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

你有一半以上的機率會變胖

So, if you hang out with unhealthy people,

所以,假如你跟不健康的人來往

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

隨著時間就會有顯著的影響

Instead, if your friend's idea of recreation

相反地,假如你朋友的休閒活動

is physical activity, bowling, or playing hockey,

是體力活動,保齡球或打曲棍球

biking or gardening,

騎腳踏車或園藝

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

假如你的朋友會喝點酒,但不過量

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

他們吃得恰當,十分注重,且信任你,也值得信賴

that is going to have the biggest impact over time.

慢慢地這會產生舉足輕重的影響

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

節食沒用,節食在世界歷史上影響

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

未曾超過百分之二的人口

Exercise programs usually start in January;

運動計劃通常一月開始

they're usually done by October.

十月就結束

When it comes to longevity

而關於長壽

there is no short term fix

並沒有短期的方案

in a pill or anything else.

一顆藥丸,或什麼其他的

But when you think about it,

不過想想看

your friends are long-term adventures,

交朋友是長期的冒險

and therefore, perhaps the most significant thing you can do

也因此,也許這是你能做的最大的改變

to add more years to your life,

來替生命增加年歲

and life to your years. Thank you very much.

替年歲增添生命,非常感謝你們

(Applause)

（鼓掌）