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And we managed to boil it down to nine.
我们试图归结为九点
In fact we've done two more Blue Zone expeditions since this
其实在这次蓝区远征前
and these common denominators hold true.
我们已经调查了两个蓝区
And the first one,
第一个
and I'm about to utter a heresy here,
我想说个异端邪说，
none of them exercise,
他们谁都不运动
at least the way we think of exercise.
至少是我们认为的运动方式。
Instead, they set up their lives
反而建立他们的生活
so that they are constantly nudged into physical activity.
以便常常进行体力伙动。
These 100-year-old Okinawan women
这些100岁的冲绳女人
are getting up and down off the ground, they sit on the floor,
在地上上来下去，
30 or 40 times a day.
每天坐地上30到40次。
Sardinians live in vertical houses, up and down the stairs.
撒丁岛人居住在垂直房屋里，上下楼梯
Every trip to the store, or to church
每次去商店，教堂或朋友家里
or to a friend's house occasions a walk.
都走上片刻。
They don't have any conveniences.
没有任何方便性。
There is not a button to push to do yard work or house work.
做打扫工作和家务没有按钮一按则使用。
If they want to mix up a cake, they're doing it by hand.
如果想做蛋糕，就自己动手。
That's physical activity.
这就是是体力劳动。?
That burns calories just as much as going on the treadmill does.
这个燃烧的热量和跑步机上消耗的一样。
When they do do intentional physical activity,
进行惯常体力运动，
it's the things they enjoy. They tend to walk,
是他们享受这些事情的时候。他们常常步行，
the only proven way to stave off cognitive decline,
这被证明是防止认知降低的唯一方法，
and they all tend to have a garden.
并且他们人人有花园。
They know how to set up their life in the right way
他们知道如何安排生活
so they have the right outlook.
因此有正确的观点。
Each of these cultures take time to downshift.
每种文化都不慌不忙地变换。
The Sardinians pray. The Seventh-Day Adventists pray.
撒丁岛人祈祷。再生论者也祈祷。
The Okinawans have this ancestor veneration.
冲绳人有祖先祭拜的规约。
But when you're in a hurry or stressed out,
但是你的匆忙或压力引发的
that triggers something called the inflammatory response,
炎症反应
which is associated with everything from Alzheimer's
这些都与老年痴呆症和心血管疾病
disease to cardiovascular disease.
都有关系的。
When you slow down for 15 minutes a day
每天减缓行动15分钟
you turn that inflammatory state
这种炎症
into a more anti-inflammatory state.
就能变成一种反炎症状态。
They have vocabulary for sense of purpose,
冲绳人把这个目的感叫做
ikigai, like the Okinawans.
有意义的生活。
You know the two most dangerous years in your life
一个人一生中最危险的两年
are the year you're born, because of infant mortality,
一是出生的时候，因为婴儿死亡率高
and the year you retire.
另外就是退休的时候
These people know their sense of purpose,
这些人知道他们的生活目的感
and they activate in their life, that's worth about seven years
他们生活活跃，能有7年
of extra life expectancy.
的额外寿命。
There's no longevity diet.
没有长寿食品
Instead, these people drink a little bit every day,
这些人每天就喝一点酒，
not a hard sell to the American population.
酒是不用强行卖给美国人的。
They tend to eat a plant-based diet.
他们常吃蔬菜食品
Doesn't mean they don't eat meat, but lots of beans and nuts.
不是说不吃肉但是吃很多豆类和坚果。
And they have strategies to keep from overeating,
他们有办法避免饮食过量，
little things that nudge them away from the table at the right time.
几乎没有什么能把他们推向餐桌。
And then the foundation of all this is how they connect.
这些的根本是他们如何联系。
They put their families first,
把家庭放在第一位，
take care of their children and their aging parents.
照顾孩子和年迈的父母。
They all tend to belong to a faith-based community,
他们的社区建立在诚信基础上，
which is worth between four and 14
这个能增加4到14年
extra years of life expectancy
的生命。
if you do it four times a month.
当然，你一月至少要做四次才可以。
And the biggest thing here
这里最重要的事情是
is they also belong to the right tribe.
他们属于一个正义的群体。
They were either born into
他们或者生在正义之家
or they proactively surrounded themselves with the right people.
或者是主动和正义之士呆在一起。
We know from the Framingham studies,
从弗雷明翰研究中我们得知
that if your three best friends are obese
如果你有三个好朋友都肥胖
there is a 50 percent better chance that you'll be overweight.
你也有一半肥胖的可能。
So, if you hang out with unhealthy people,
所以如果你和不健康的人在一起
that's going to have a measurable impact over time.
随时间推移会受到很大影响。
Instead, if your friend's idea of recreation
如果你朋友娱乐的主意
is physical activity, bowling, or playing hockey,
是体力活动，打保龄球或打曲棍球
biking or gardening,
自行车或园艺工作，
if your friends drink a little, but not too much,
他们饮酒适量
and they eat right, and they're engaged, and they're trusting and trustworthy,
饮食适度，他们投入工作值得信任，
that is going to have the biggest impact over time.
最后就会对你产生最大影响。
Diets don't work. No diet in the history of the world
食物没有什么用，历史上没有一种食物
has ever worked for more than two percent of the population.
能养活2%的人口。
Exercise programs usually start in January;
练习项目通常在一月开始
they're usually done by October.
十月结束。
When it comes to longevity
至于长寿，
there is no short term fix
没有药片或其他什么东西
in a pill or anything else.
能在短期内奏效。
But when you think about it,
但当你想到
your friends are long-term adventures,
你的朋友是长期的冒险活动时，
and therefore, perhaps the most significant thing you can do
因此，它是你为增加寿命和让生命生机勃勃能够做的最重要
to add more years to your life,
的事情
and life to your years. Thank you very much.
谢谢
