9159com金沙网站 > 教育资讯 > 9159com金沙网站喝咖啡会更健康长寿,健康长寿的

原标题:9159com金沙网站喝咖啡会更健康长寿,健康长寿的

浏览次数:106 时间:2019-06-22

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导语:新的一年,您料定有好些个安顿,而“强健身体陈设”无疑是中间最根本的多个布置。希望那篇文章对你具有帮助。祝你在新的一年有更健康的躯干!

咖啡因是社会风气上用得最多的开心剂——从好的下面看,咖啡因让人聚齐集中力、保持职业情景,也是如日中天旺盛的能量来源。

The health benefits of coffee?are regularly disputed but a new study?has provided some good news for caffeine?lovers。

The quest for longevity has long been on people's minds, prompting an abundance of research on the effects of food and diet on the human lifespan; but unlike the usual recommendations - eat kale, sip unsweetened green tea, and such - here is one you might not have trouble following. According to recent research from the UC Irvine Institute for Memory Impairments and Neurological Disorders (UCI MIND), drinking coffee and wine could help you live longer.

Want to Live Longer? A Neuroscientist Says These Surprising Daily Habits Make It Much More Likely

  英文最初的文章:18 Secrets for a Longer Life

大家欧洲和亚洲人多数喝咖啡来提神。(译注:美洲人喝茶)

咖啡对李晓明常的补益平常都会晤前遭遇争论,然则一项最新钻探给咖啡爱好者带来了好新闻。

长时间以来,大家一向都有追求青春永驻的意思,为此大家实行了许多有关食物和饮食习于旧贯对全人类寿命影响的钻研。但分歧于多吃甘蓝菜、饮用无糖花茶等分布的提出,这里有一条你只怕会轻易接受。加州大学Owen分校纪念障碍和神经紊乱探究所近期的研商显得,喝咖啡和清酒可以让你越来越长寿。

"I have no explanation for it," said the lead researcher. But she's certain it works.

  多数翻译文字来源果壳网

或是是因为咖啡给人一种重视品的痛感,大家日常怀念喝咖啡是不是会压倒,以至想全盘戒掉咖啡。

Researchers from the National Cancer Institute and the National Institutes of Health have found that drinking coffee is associated with a lower risk of early death。

The 90 Study evaluated more than 1,600 people over the age of 90 for their lifestyle habits and other qualities that might have contributed to their longevity. Participants were visited every six months, when they were given various neurological, neuropsychological, cognitive, and physical tests. Researchers also collected information about the participants' diets, lifestyles, and medical histories, among other things.

By Bill Murphy Jr.

  目录:  

咖啡因的确轻便过量——重度咖啡饮用者咖啡因摄入量高于推荐的每一日400毫克。咖啡因摄入过量,特别是摄入过快会招致风肿、焦躁、心跳加快。

根源国立癌症切磋所和公办卫生研讨院的研讨者开掘,喝咖啡能下落早死的高风险。

“The 90 Study”商量对1600名八十七岁以上老人的生活习于旧贯以及其余只怕令他们长寿的要素举办了评估。商量人口每七个月与加入者会见,对她们开始展览各样神经学、神经心情学、认知和身体方面包车型大巴检查。钻探人口还收集了参预者的膳食、生活方法、病史等连锁音讯。

@BillMurphyJr

  1. 护卫 DNA,大家毫不无能为力(Protect Your DNA)

但是,绝大多数针对咖啡的钻研都标记咖啡对健康不仅仅无损,且有利于。

In fact, they revealed that drinking up to seven cups every day - twice the amount of caffeine recommended by the UK Food Standards Agency?– could cut death rates by 16 per cent。

Two of the habits that helped preserve lives the most? Drinking alcohol and coffee. Yes, you read that right - those who drank moderate amounts of alcohol or coffee every day were likely to live longer than those who abstained. Those who consumed about two glasses daily of beer or wine were 18 percent more likely to live longer, while coffee drinkers were 10 percent more likely to outlive their peers.

CREDIT: Getty Images

  2. 认真肩负的人,活得越来越久(Be Conscientious)

平常,大家不可能说喝咖啡就自然健康——因果机制尚不明朗。但钻探结果真的申明喝咖啡的人患某个疾病的危机好低。

事实上,假如天天喝7杯咖啡,约等于凌驾英国食物规范署推荐标准的两倍,早死的风险能减低16%。

饮酒和喝咖啡那七个习于旧贯对长寿百岁最有救助?是的,你没看错——那一个每日摄入适合的数量酒精或咖啡的人大概比不碰这个的人活得更加长。每一天饮用两杯烧酒或烧酒的人比同龄人越来越长寿的大概为18%,而喝咖啡的人比同龄人越来越长寿的也许为一成。

If you want to live long and prosper, step one is to make sure you "live long."

  3. 多交朋友,朋友多了更加长寿(Make Friends)

多少食品和饮品的确应该少吃少喝,但咖啡不应有在这一个清单上,以下是原因。

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"I have no explanation for it," admitted Dr. Claudia Kawas, a key researcher from the study, at a conference, "but I do firmly believe that modest drinking improves longevity."

We've seen recently that drinking lots of coffee makes a long life more likely. (Also, never smoke.)

  4. 本来,交友需慎重(Choose Your Friends Wisely)

肝健康:综合多少个研讨结果开采,喝咖啡可降低胆总管结石风险。

Unspash/anniespratt

告知中说,一天喝一杯咖啡能够减低22%患肝癌的高危害,肝炎首要由无节制地喝酒导致。一天喝两杯可下降43%,三杯下落半数,四杯下落65%。

来源:Alimentary Pharmacology and Therapeutics(蛋白质药理与诊治学杂志)

For the study, the team used data from the UK Biobank, through which 500,000 UK adults aged between 38 and 73 completed health questionnaires, underwent physical examinations and provided biological samples。

该商量的主干研讨员Claudia?卡瓦斯博士在一场研究会上坦言:“笔者不可能对此做出解释。但自身确信,适度喝酒能够拉开寿命。”

But now, stunning new research presented by a neuroscientist at the American Association for the Advancement of Science suggests there could be four other key habits that make it much more likely you'll live past 90.

  5. 戒烟,不需解释(Quit Smoking)

心脏病:通过深入分析两百份切磋的告诉发掘,一天喝3-4杯咖啡的人可下跌 19% 患心血管疾病的风险。

REUTERS/Jason Redmond

来源:BMJ (United Kingdom军事学杂志)

为了那项切磋,斟酌小组使用了英国生物样本库的数额,有50万年华在38至柒13虚岁的比利时人成功了常规调查问卷,举办了生理测试,并提供了范本。

So should we all be drinking more coffee and wine? While that would be great news, the research may not be as definitive as it seems.

The research was led by Dr. Claudia Kawas of the University of California, Irvine, where she's the Nichols chair in clinical neuroscience and a professor of neurobiology & behavior and neurology.

  6. 午睡,必须的(Embrace the Siesta)

二型糖尿病:一项大型的钻研告诉发掘,天天多喝的一杯咖啡可下落7%前进成二型糖尿病的危害。

Shutterstock/Monkey Business Images

来源:JAMA Internal Medicine(美利坚联邦合众国法学会杂志·皮肤科学)

The researchers asked each person about their smoking and drinking habits, as well as their coffee consumption, including how many cups they drank a day and the type: decaffeinated, ground or instant。

就此我们应当多喝咖啡和干红吗?固然那会是多个好信息,但那项研究大概并不曾看起来那么规定。

For the last 15 years, Kawas and her team have been examining the health and habits of 1,700 people over the age of 90, to determine what makes it more likely that people will live to that age.

  7. 罗斯海的符合规律化餐饮,值得全部(Follow a Mediterranean Diet)

癌症:一项商讨告诉发掘,重度咖啡饮用者(每一日至少喝三杯)患有癌症危害可降低18%。

Shutterstock/mimagephotography

另一份报告说,每一天起码喝一杯咖啡患胆囊息肉的危害可下跌15%,患子宫内膜癌的高危机可下落8%。

某个数量还标记,喝咖啡的人不太轻松患口腔癌和末代早泄。

来源:European Journal of Cancer Prevention,BMJ(澳国癌症卫戍杂志,大不列颠及英格兰联合王国工学杂志)

钻探职员询问了每一个测试者的抽烟、喝酒还应该有咖啡的耗费习贯。个中包蕴每日喝几杯咖啡以及咖啡的品类:低咖啡因、咖啡粉,仍然速溶咖啡。

"Most studies about alcohol consumption, including The 90 Study, are observational, so we can only say that something about drinking is associated with health and longevity," registered dietitian Jennifer Markowitz told The Daily Meal. "I'd be curious to see if the coffee and alcohol drinkers shared other important habits or lifestyle factors that might also play into their longevity."

The cohort is called simply, The 90 Study, and it's ongoing (details below if you know someone over 90 who might want to join).

  8. 吃,像冲绳人那样吃(Eat Like an Okinawan)

阿尔兹海默症和夕阳脊椎结核:一个关于咖啡摄入与脑健康的汇总深入分析商讨估测,喝咖啡的人患阿尔兹海默症、老年脑震荡、认知技艺衰退比不喝的人低16%。

AP Photo/Hermann J. Knippertz

也许有一对相当小框框的钻研标记喝咖啡可以更加大程度上降落患阿尔兹海默症危机。

来源:Journal of Alzheimer's Disease,European Journal of Neurology (阿兹海默症期刊,亚洲神经学杂志)

During the 10-year follow-up period, around 14,200 participants died, however, the researchers found that those with a higher level of coffee intake lived for longer。

United Kingdom登记矿物质师詹妮弗?马科维茨对美酒佳肴网址“每一天一餐”表示:“大许多有关饮酒的研商都以观望性的,包蕴‘The 90 Study’,所以大家得以摄取的结论只限于饮酒与诸凡顺利是有少数关乎的。作者很愕然,喝咖啡和喝酒的人在其余主要的生活习于旧贯和方法上是还是不是都以联合的,那几个要素也可能影响她们的寿命。”

Here are the key findings Kawas presented. Two of them are especially surprising.

  9. 婚姻恐怕是爱情的坟墓,但它会让您离坟墓远一些(Get Married)

焦虑症:通过对5万名女性的研商证明,一周至少喝一杯咖啡可降低15%患焦虑症的风险,而每一日喝2-3杯则可降低百分之二十。

Justin Sullivan/Getty Images

因而对超过10万人的商讨开掘,喝咖啡的人自杀的或许比不喝的人低53%,重度咖啡饮用者(每一天4杯以上)自杀的可能性比不喝的人低57%。

来源:JAMA Internal Medicine,The World Journal of Biological Psychiatry (United States理学会杂志·妇性病科学,世界生物精神病学期刊)

在限时10年的追踪调查中,有1万4千2百人身故,不过研讨人口开采,喝咖啡较多的人活的越来越久。

In other words, it might not be the booze and coffee that's helping people live longer. That being said, the two substances do have some considerable health benefits.

They drank alcohol.

  10. 节食,没商量的(Lose Weight)

极低的离世率:通过跟踪50万美洲人16年的钻研开掘,每一日喝3杯以上咖啡的男人病逝率比不喝的男人低12%,一样条件下,女子驾鹤归西率则低7%。

Shutterstock

值得注意的是,平时喝咖啡更不轻松死于循环系列和消化道疾病。重度咖啡饮用者的肝脏更符合规律。

另多少个对准185855名外国人的钻研证实了那一个结果。每一天喝一杯咖啡可降低12%的过逝率,喝2-3杯则可下落18%早逝的大概。(脱咖啡因的咖啡也会有同等的法力)

原稿链接

The study found that participants who drank eight cups or more per day saw their death rates cut by 14 per cent, while this increased to 16 per cent among those who drank six to seven cups。

换句话说,令人长寿的也许不是酒和咖啡。话虽如此说,但那三种物质确实对寻常大有益处。

Participants in the 90 Study who consumed the equivalent of two glasses of beer or wine per day were 18 percent less likely to experience premature death. (More on this one below).

  11. 生命在于运动,坚贞不屈运动(Keep Moving)

8 ways that drinking coffee is connected to better health and a longer life

Caffeine is the most commonly used psychoactive drug in the world — for good reason. It wakes us up, helps us stay on task, and provides an oft-needed energy boost.

And most of us in the Americas and Europe get our caffeine fix from coffee.

But people often worry that they should limit their coffee consumption or cut it out completely. That's probably because coffee can feel like a crutch.

It is possible to overdo it on caffeine —many heavy coffee drinkers surpass the recommended limit of 400 mg of caffeine per day, and that can cause insomnia, restlessness, or a fast heartbeat, especially if consumed too fast.

But most research on coffee consumption indicates that coffee is not bad for us, and is associated with some pretty impressive health benefits.

In most cases we can't say that coffee actually causes health benefits — the causal mechanism is unclear. But research does suggest that coffee drinkers are less likely to suffer from certain illnesses.

There are plenty of foods and drinks that most of us should consume less. But here's why coffee shouldn't be on that list.

切磋职员开采一天喝8杯仍旧更加多他们早死可能率缩短14%,假如一天喝6杯到7杯这几个可能率能有16%。

"Wine and coffee are packed with antioxidants which are known to protect our bodies from damage caused by free radicals," explained registered dietitian Keri Gans to The Daily Meal. "Research on antioxidants has shown several health benefits, including the possibility they may lower the risk of type 2 diabetes, improve cognitive function, decrease risk of dementia, and lower the risk of heart disease."

They were slightly overweight.

  12. 酒不在多,适度就行(Drink in Moderation)

Liver health: A review that combined the results of nine studies found that drinking more coffee is associated with lower risk for cirrhosis.

In the review, drinking one cup of coffee per day was shown to be linked with a 22% reduced risk for cirrhosis, a liver disease that is often caused by heavy alcohol consumption. Two daily cups were associated with a 43% reduced risk, three cups with 57% reduced risk, and four cups with 65% reduced risk.

Source:Alimentary Pharmacology and Therapeutics

Two to five cups reduced early death rates by 12 per cent, while one cup or less than one cup per day resulted in eight and six per cent, respectively。

注册纤维素师克丽?甘斯告诉“天天一餐”:“米酒和咖啡中富含抗氧化剂,能够爱慕大家的身体免于自由基损害。研讨显得,抗氧化剂对健康有多种利润,如恐怕回落患二型糖尿病的风险、改革认识功效、降低患颅骨结核症和心脏病的高危害。”

Those who were a bit overweight during their 70s (but not obese), were 3 percent less likely to experience premature death.

  13. 快人快语,需求依托(Get Spiritual)

Heart disease: A review of more than 200 studies found that people who drank three or four cups of coffee per day were 19% less likely to die from cardiovascular disease.

Source:BMJ

每天喝2-5杯咖啡早死概率收缩12%,每一天和一杯依然轻松一杯的票房价值分别在8%和6%。

Moderate drinking can be beneficial according to other studies - so long as it's moderate.

They had hobbies.

  14. 宽恕,退一步海阔天空(Forgive)

Type 2 diabetes: One large review of studies found that every additional cup of coffee one drinks per day was correlated with a 7% reduced risk for developing Type 2 diabetes.

Source:JAMA Internal Medicine

The researchers from Heinrich-Heine-University and the IUF-Leibniz Research Institute for Environmental Medicine in Düsseldorf, Germany, revealed that consuming four cups of coffee a day could help protect cardiovascular cells from damage and even help them repair。

其余探究显得,适合的量饮酒对人体有益,前提是格外。

This one is a bit less surprising, but had the biggest percentage impact: participants who devoted two or more hours a day to hobbies were 21 percent less likely to die early.

  15. 平安第一,防止为主(Use Safety Gear)

Cancer: One review found that heavy coffee drinkers (who had at least three cups a day) had an 18% reduced risk for cancer.

Another review found that at least one cup each day was associated with 15% reduced risk for liver cancer and an 8% reduced risk for endometrial cancer.

Some data indicates that coffee drinkers may be less likely to suffer from oral/pharyngeal cancer and advanced prostate cancer as well.

Source:European Journal of Cancer Prevention,BMJ

源于德意志联邦共和国海因里希·海涅大学和莱布尼茨探究所埃及开罗的钻探人口,意况医药的钻研人口,发掘一天喝4杯咖啡能够援助心血管细胞免受伤害,乃至还能够帮忙修复病情。

They had some physical activity.

  16. 呼呼大睡,丰盛、高素质的睡眠长久是率先位的(Make Sleep a Priority)

Alzheimer's disease and dementia: A meta-analysis of studies about coffee intake and brain health calculated that regular coffee drinkers were approximately 16% less likely to suffer from Alzheimer's, dementia, or cognitive decline.

There are smaller studies that suggest drinking coffee can lead to even bigger risk reductions for Alzheimer's.

Source:Journal of Alzheimer's Disease,European Journal of Neurology

来源:沪江俄语

Specifically, engaging in physical activity like walking for between 15 and 45 minutes each day reduced likelihood of an early death by 11 percent.

  17. 压力,要成为重力(Manage Stress)

Depression: One large study of more than 50,000 women showed that drinking at least a cup of coffee each week was associated with 15% reduced risk for depression, and drinking two to three cups per day was associated with 20% reduced risk.

Another study that looked at more than 100,000 men and women found that coffee drinkers were 45% less likely to die from suicide and heavy coffee drinkers (four or more cups a day) 53% less likely to die from suicide.

Source:JAMA Internal Medicine,The World Journal of Biological Psychiatry

Unfortunately, although perhaps not unexpectedly, about 40 percent of people over 90 suffer from dementia according to the study, and 80 percent have some kind of disability.

  18. 活着,要有指标(Maintain a Sense of Purpose)

Overall mortality: One large study of more than 500,000 European people found that in a 16-year-period, men who drank three or more cups per day were 12% less likely to die, and women 7% less likely to die.

In particular, people were less likely to diefrom circulatory and digestive diseases. Heavy coffee drinkers also had healthier livers.

Another study of 185,855 Americans confirmed that result. People who drank one cup per day were 12% less likely to die. Two to three cups were associated with an 18% decrease in risk for early death. (Decaf had the same benefits.)

We should spend a little bit of extra time on what's probably the most surprising finding: the one that suggests drinking alcohol improves longevity.

  揭发神秘:

The thing to keep in mind here is that it's moderate alcohol use that appeared to have a positive outcome on life expectancy--just a couple of glasses a day.

  1. 掩护 DNA,大家绝不无能为力(Protect Your DNA)

"I have no explanation for it, but I do firmly believe that modest drinking improves longevity," Kawas was quoted as saying by the British newspaper The Independent.

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By the way, if you or someone you know is approaching 90 years or older, the 90 Study is looking for more participants.

DNA 暗中表示图。图片来源于:webmd.com。

Requirements: You must be able to participate in two annual visits with researchers, and you also have to be willing to donate your brain to research after death. You can call (949) 768-3635 in the United States or email study90@uci.edu for more information.

  染色体的后边——端粒——会趁机年事的增加而浓缩,让我们更易于生病。可能你会感觉大家对此无能为力就,但最新钻探申明,生活习贯的改观能够激励一种扩张端粒长度的酶,而且其余商量也意识合理饮食和磨砺能维护端粒。看来健康的生活习贯能从细胞等第减缓衰老。

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As we age, the ends of our chromosomes -- called telomeres -- become shorter. This makes people more vulnerable to disease. You might think there's nothing you can do, but new research suggests otherwise. In a pilot study,  lifestyle changes boosted an enzyme that increases telomere length. Other studies also find diet and exercise can protect telomeres. So healthy habits may slow aging at the cellular level.

The opinions expressed here by Inc.com columnists are their own, not those of Inc.com.

  2. 认真肩负的人,活得越来越久(Be Conscientious)

PUBLISHED ON: FEB 21, 2018

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Follow this story to get the best new articles from Inc. on this topic.

图形源于:webmd.com

What's this?

  一项历时 80 年的商讨发掘,“认真”的性子是龟年最棒的保险之一。斟酌职员度量了举个例子对细节的关心度、毅力等指标,发掘认真担当的人不止对养身更上心,也把人脉关系和工作管理得越来越好。

 

An 80-year study found one of the best predictors of a long life is a conscientious personality. Researchers measured attributes like attention to detail and persistence. They found that conscientious people do more things to protect their health and make choices that lead to stronger relationships and better careers. 

  多交朋友,朋友多了越来越长寿(Make Friends)

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图形来自:webmd.com

  科学又进献了多少个感同身受朋友的理由:他们也许令你活得越来越持久。澳洲的钻研人口开采,与比较孤单的人相比较,年老的“交际花”在 10 年中死去的可能率更低。针对 148 项研讨结果的组合剖析也支撑丰盛的社交与长寿相关。

Science has given you one more reason to be grateful for your friends – they might help you live longer. Australian researchers found elderly social butterflies were less likely to die over a 10-year period compared to people with the fewest friends. Another analysis of results from 148 studies supports the link between plentiful social connections and longevity.

  9159com金沙网站喝咖啡会更健康长寿,健康长寿的18个秘密。当然,交友需慎重(Choose Your Friends Wisely)

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图表源于:webmd.com

  朋友的习贯对您有震慑的熏陶,所以找些生活习于旧贯健康的人相伴。探讨注明肥胖具有“社会传染性”,如若您有个肥胖的敌人,你协和肥胖的可能会大增 三分之一。吸烟也同样,幸好戒烟也会有传染性。

Your friends’ habits rub off on you, so look for companions with healthy lifestyles. Studies indicate obesity is socially “contagious" –  your chance of becoming obese increases by 57% if you have a friend who becomes obese. Smoking is another habit that spreads through social ties, but the good news is that quitting is also contagious.

  戒烟,不需解释(Quit Smoking)

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  无人不晓戒烟能拉开人的寿命,但延长的品位也许会吓你一跳。依据U.K.一项历时 50 年的钻研,二十九虚岁戒烟能足足延长 10 年寿命;40、50、57周岁戒烟则分级延长 9 年、6年、3年。

While it's no secret that giving up cigarettes can lengthen your days -- the amount of extra time may surprise you. According to a 50-year British study, quitting at age 30 could increase your lifespan by an entire decade. Kicking the habit at age 40, 50, or 60 boosts life expectancy by 9, 6, or 3 years, respectively.  

  午睡,必须的(Embrace the Siesta)

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  世界众多地方的人都有午睡习贯,今后正确也验证午睡有助于长寿。近期一项 24,000 人与会的钻研建议,与非常少午睡的人比较,习贯午睡的人死于心脏疾患的高危机要低 37%。商讨者感觉午睡可以减负激素水平,从而有限支撑心脏。

A siesta is standard in many parts of the world, and now there's scientific evidence that napping may help you live longer. A recent study with 24,000 participants suggests that regular nappers are 37% less likely to die from heart disease than occasional nappers. Researchers think naps might help your heart by keeping stress hormones down.

  西里伯斯海的正规餐饮,值得仿照效法(Follow a Mediterranean Diet)

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  克利特海美食做法含有较多的果品、蔬菜、全谷类、葡萄籽油以及强奸,它的补益已经被超过50 万人踏足的 50 项研商分别证实。那么些食物能够分明收缩肥胖、糖尿病、心厥及心脏病等代谢性疾病的高危机。

The Mediterranean diet is high in fruits, vegetables, whole grains, olive oil, and fish. An analysis of 50 studies involving more than half a million people shows the impressive benefits of this diet. The findings show it significantly lowers the risk of metabolic syndrome – a combination of obesity, elevated blood sugar, increased blood pressure, and other factors that raise your risk of heart disease and diabetes.

  8. 吃,像冲绳人那么吃(Eat Like an Okinawan)

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  东瀛冲绳岛上的居住者早就具有世界上最长的人均寿命,研讨者认为那与她们高蔬菜、低热量的价值观膳食有关。一些冲绳人习贯只吃掉碗里八成的食物。随着年轻一代逐渐放任古板,冲绳岛的人均寿命有所下落。

The people of Okinawa, Japan once had the longest life expectancy in the world. Researchers attribute this to the region's traditional diet, which is high in green and yellow vegetables and low in calories. Some Okinawans make a habit of eating only 80% of the food on their plate. As younger generations have veered from these traditions, life expectancy in Okinawa has fallen.

  婚姻只怕是爱意的坟墓,但它会令你离坟墓远一些

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  几项商量提议,已婚者往往比同一标准的单身狗越来越长寿。多数研商者以为那是出于婚姻带来的应酬及经济支撑。存续中的婚姻支持最大,不过离异或许丧偶的人寿终正寝率也低于未结过婚的人。

Several studies show that married people tend to outlive their single counterparts. Many researchers attribute the difference to the social and economic support marriage provides. While a current marriage offers the greatest benefit, people who are divorced or widowed have lower mortality rates than those who have never been married.

  10. 塑体,没商讨的(Lose Weight)

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  即便您体重过重,减脂吗!减肥能降低你患糖尿病、心脏病等大概危及人命的疾病的风险。尤其要留意苦味酒肚的残害,一项历时 5 年针对西班牙(Spain)裔和美籍非裔的钻研提议,多摄入纤维并限制期限运动是消灭“游泳圈”(腰腹部的赘肉)最有效的不二等秘书籍。

If you're overweight, slimming down can protect against diabetes, heart disease, and other life-shortening conditions. Belly fat appears to be particularly harmful, so focus on deflating that spare tire. A 5-year study of Hispanics and African-Americans suggests eating more fiber and exercising regularly are effective ways to reduce belly fat.

  11. 性命在于运动,坚贞不屈运动(Keep Moving)

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  运动对于长寿的低价不用置疑,多数切磋表达按期运动能减低心脏病、脑痨、糖尿病、有些癌症以及性冷淡的高风险,运动乃至能扶助老中国人民保险公司持头脑灵活。哪怕天天只产生10 分钟,只要周周加起来能有2.5小时的中等强度运动就好。

The evidence is overwhelming – people who exercise live longer on average than those who don't. According to dozens of studies, regular physical activity reduces the risk of heart disease, stroke, diabetes, some forms of cancer, and depression. Exercise may even help you stay mentally sharp in your old age. Ten-minute spurts of activity are fine, as long as they add up to about 2.5 hours of moderate exercise per week.

  酒不在多,适度就行

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  尽管有色金属切磋所究说,适度吃酒的人比完全不饮酒的人更不易于得心脏病,但要牢记过量的酒精会带来特其拉酒肚、动脉硬化和一大堆其余平常难点。美利坚同盟国心脏协会提出,喝酒者女子每一日不宜超越1 杯,男子1-2杯;但本来不喝酒的人依然别开始为好,怜惜心脏的措施还大概有为数非常多。

Heart disease is less common in moderate drinkers than in people who don't drink at all. But keep in mind that too much alcohol pads the belly, boosts blood pressure, and can cause a host of other health problems. The American Heart Association recommends that if you drink alcohol, the limit should be one drink a day for women and one or two for men. But if you don't drink, don't start. There are many other ways of protecting your heart.

  13. 眼明手快,要求依托(Get Spiritual)

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  商量注解到场宗教活动的人比一直不加入的人越来越长寿。在一项历经 12 年针对 六十一岁以上的人的钻研中开采,四日出席礼拜一回以上的人比平素不参预的人身躯里有越多的关键免疫性系统蛋白,而且长逝率也更低。恐怕在列席礼拜的人个中形成的牢牢的社交关系对平日有援救。

Research suggests people who attend religious services tend to live longer than people who never attend. In a 12-year study of people over age 65, those who attended services more than once a week had higher levels of a key immune system protein than their peers who attended no services. They were also significantly less likely to die during the study period. The strong social network that develops among people who worship together may contribute to their overall health.

  14. 超计生,退一步海阔天空(Forgive)

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  你想不到啊,远隔“嫉羡恨”,也是有益健康。慢性愤怒会影响肺功用,扩张心脑病、脑蛛网膜炎等病症的高风险。宽容能够减小记挂,降低血压,让呼吸更顺畅。年龄越大,由此拉动的平价越来越多。

Letting go of grudges has surprising physical health benefits. Chronic anger is linked to decreased lung function, heart disease, stroke, and other ailments. Forgiveness will reduce anxiety, lower your blood pressure, and help you to breathe more easily. These benefits tend to increase as you get older.

  15. 平安第一,防范为主(Use Safety Gear)

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  交通意外是U.S.A.排行第 5 的物化原因,也是1-贰14岁人群的一等杀手。轻易的安全爱戴措施能够大大扩张你长寿的概率。在车祸中,佩戴安全带能够将寿终正寝依然风险的概率下落一半。自行车事故中,许多死因是底部受到损伤,所以自然要戴头盔。

Accidents are the fifth most common cause of death in the U.S., and the top cause of death for people ages 1 to 24. Wearing safety gear is a simple way to boost your odds of a long life. In the event of a motor vehicle crash, seatbelts reduce the risk of death or serious injury by 50%. In bike accidents, most deaths are caused by head injuries, so always wear your helmet.

  16. 呼呼大睡,足够、高素质的睡觉长久是首先位的(Make Sleep a Priority)

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  充分、高水平的睡觉能够减低肥胖、糖尿病、心脏病以及心境障碍,加速疾病康复的速度。相反,“开夜车”会拉动惨重的经常化危害。天天睡眠不足 5 时辰会大大扩展未成年离世的可能率,所以要保管充分的睡眠哦。

Getting enough good quality sleep can lower the risk of obesity, diabetes, heart disease, and mood disorders. Sufficient sleep will also help you recover from illness faster. Burning the midnight oil, on the other hand, carries serious health risks. Sleeping less than 5 hours per night boosts the risk of premature death, so make sleep a priority.

  17. 压力,要成为引力(Manage Stress)

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  商讨感到改进生活方式(包罗成立应对压力)不但可防止备心脏病,以致能够挽留病情。纵然对绝大多数人来说防止压力并不现实,但能够接纳有效的不二等秘书诀应对。试试瑜伽(印地语:योग)、冥想,也许深呼吸吧,即便每日几分钟也是有用。

Dean Ornish, MD, has published research suggesting that lifestyle changes including stress management not only help prevent heart disease, but may actually reverse it. Although avoiding stress is not a viable option for most people, there are effective ways to control it. Try yoga, meditation, or deep breathing. Even a few minutes a day can make a difference.

  18. 生存,要有指标(Maintain a Sense of Purpose)

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  培育业余爱好,可能做些对友好有含义的事,也可以有助于长寿。在东瀛一项持续了 13 年的商量中,指标感较强的人较少死于丘脑下部损伤、心脏病等疾病。另一项拉什高校管工学核心的钻研也提议,有较显眼生活目的的人阿兹海默病(即老年脑出血症)发病率更低。

Finding hobbies and activities that have meaning for you may contribute to a long life. Japanese researchers found men with a strong sense of purpose were less likely to die from stroke, heart disease, or other causes over a 13-year period compared to those with a low sense of purpose. Another study at Rush University Medical Center indicates that having a greater sense of purpose is linked to a reduced risk of Alzheimer’s disease.

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