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J******6
发帖数: 1401 | 1 *** 11 Health Habits That Will Help You Live to 100 ***
重点提示：You don't need to eat yogurt and live on a mountaintop, but you do
need to floss！！！
One of the biggest factors that determines how well you age is not your
genes but how well you live. Not convinced? A study published in 2009 in the
British Medical Journal of 20,000 British folks shows that you can cut your
risk of having a stroke in half by doing the following four things: being
active for 30 minutes a day, eating five daily servings of fruit and
vegetables, and avoiding cigarettes and excess alcohol.
While those are some of the obvious steps you can take to age well,
researchers have discovered that centenarians tend to share certain traits
in how they eat, move about, and deal with stress—the sorts of things we
can emulate to improve our own aging process. Of course, getting to age 100
is enormously more likely if your parents did. (Recent research suggests
that centenarians are 20 times as likely as the average person to have at
least one long-lived relative.) Still, Thomas Perls, who studies the century
-plus set at Boston University School of Medicine, believes that assuming
you've sidestepped genes for truly fatal diseases like Huntington's, "there'
s nothing stopping you from living independently well into your 90s." Heck,
if your parents and grandparents were heavy smokers, they might have died
prematurely without ever reaching their true potential lifespan, so go ahead
and shoot for those triple digits. Follow these 12 habits and check out
Perls' lifetime risk calculator to see how long you can expect to live.
1. Don't retire.
"Evidence shows that in societies where people stop working abruptly, the
incidence of obesity and chronic disease skyrockets after retirement," says
Luigi Ferrucci, director of the Baltimore Longitudinal Study of Aging. The
Chianti region of Italy, which has a high percentage of centenarians, has a
different take on leisure time. "After people retire from their jobs, they
spend most of the day working on their little farm, cultivating grapes or
vegetables," he says. "They're never really inactive." Farming isn't for you
? Volunteer as a docent at your local art museum or join the Experience
Corps, a program offered in 19 cities that places senior volunteers in urban
public elementary schools for about 15 hours a week.
2. Floss every day.
That may help keep your arteries healthy. A 2008 New York University study
showed that daily flossing reduced the amount of gum-disease-causing
bacteria in the mouth. This bacteria is thought to enter the bloodstream and
trigger inflammation in the arteries, a major risk factor for heart disease
. Other research has shown that those who have high amounts of bacteria in
their mouth are more likely to have thickening in their arteries, another
sign of heart disease. "I really do think people should floss twice a day to
get the biggest life expectancy benefits," says Perls.
3. Move around.
"Exercise is the only real fountain of youth that exists," says Jay
Olshansky, a professor of medicine and aging researcher at the University of
Illinois at Chicago. "It's like the oil and lube job for your car. You don'
t have to do it, but your car will definitely run better." Study after study
has documented the benefits of exercise to improve your mood, mental acuity
, balance, muscle mass, and bones. "And the benefits kick in immediately
after your first workout," Olshansky adds. Don't worry if you're not a gym
rat. Those who see the biggest payoffs are the ones who go from doing
nothing to simply walking around the neighborhood or local mall for about 30
minutes a day. Building muscle with resistance training is also ideal, but
yoga classes can give you similar strength-training effects if you're not
into weight lifting.
4. Eat a fiber-rich cereal for breakfast.
Getting a serving of whole-grains, especially in the morning, appears to
help older folks maintain stable blood sugar levels throughout the day,
according to a recent study conducted by Ferrucci and his colleagues. "Those
who do this have a lower incidence of diabetes, a known accelerator of
aging," he says.
5. Get at least six hours of shut-eye.
Instead of skimping on sleep to add more hours to your day, get more to add
years to your life. "Sleep is one of the most important functions that our
body uses to regulate and heal cells," says Ferrucci. "We've calculated that
the minimum amount of sleep that older people need to get those healing REM
phases is about six hours." Those who reach the century mark make sleep a
top priority.
6. Consume whole foods, not supplements.
Strong evidence suggests that people who have high blood levels of certain
nutrients—selenium, beta-carotene, vitamins C and E—age much better and
have a slower rate of cognitive decline. Unfortunately, there's no evidence
that taking pills with these nutrients provides those antiaging benefits. "
There are more than 200 different carotenoids and 200 different flavonoids
in a single tomato," points out Ferrucci, "and these chemicals can all have
complex interactions that foster health beyond the single nutrients we know
about like lycopene or vitamin C." Avoid nutrient-lacking white foods (
breads, flour, sugar) and go for all those colorful fruits and vegetables
and dark whole-grain breads and cereals with their host of hidden nutrients.
7. Be less neurotic.
It may work for Woody Allen, who infuses his worries with a healthy dose of
humor, but the rest of us neurotics may want to find a new way to deal with
stress. "We have a new study coming out that shows that centenarians tend
not to internalize things or dwell on their troubles," says Perls. "They are
great at rolling with the punches." If this inborn trait is hard to
overcome, find better ways to manage when you're stressed: Yoga, exercise,
meditation, tai chi, or just deep breathing for a few moments are all good.
Ruminating, eating chips in front of the TV, binge drinking? Bad, very bad.
8. Live like a Seventh Day Adventist.
Americans who define themselves as Seventh Day Adventists have an average
life expectancy of 89, about a decade longer than the average American. One
of the basic tenets of the religion is that it's important to cherish the
body that's on loan from God, which means no smoking, alcohol abuse, or
overindulging in sweets. Followers typically stick to a vegetarian diet
based on fruits, vegetables, beans, and nuts, and get plenty of exercise.
They're also very focused on family and community.
9. Be a creature of habit.
Centenarians tend to live by strict routines, says Olshansky, eating the
same kind of diet and doing the same kinds of activities their whole lives.
Going to bed and waking up at the same time each day is another good habit
to keep your body in the steady equilibrium that can be easily disrupted as
you get on in years. "Your physiology becomes frailer when you get older,"
explains Ferrucci, "and it's harder for your body to bounce back if you, say
, miss a few hours of sleep one night or drink too much alcohol." This can
weaken immune defenses, leaving you more susceptible to circulating flu
viruses or bacterial infections.
10. Stay connected.
Having regular social contacts with friends and loved ones is key to
avoiding depression, which can lead to premature death, something that's
particularly prevalent in elderly widows and widowers. Some psychologists
even think that one of the biggest benefits elderly folks get from exercise
the strong social interactions that come from walking with a buddy or taking
a group exercise class. Having a daily connection with a close friend or
family member gives older folks the added benefit of having someone watch
their back. "They'll tell you if they think your memory is going or if you
seem more withdrawn," says Perls, "and they might push you to see a doctor
before you recognize that you need to see one yourself."
11. Be conscientious.
The strongest personality predictor of a long life is conscientiousness—
that is, being prudent, persistent, and well organized, according to The
Longevity Project, coauthored by Howard Friedman and Leslie Martin. The book
describes a study that followed 1,500 children for eight decades,
collecting exhaustive details about their personal histories, health,
activities, beliefs, attitudes, and families. The children who were prudent
and dependable lived the longest, Friedman says, likely because
conscientious types are more inclined to follow doctors' orders, take the
right medicines at the right doses, and undergo routine checkups. They're
also likelier to report happier marriages and more satisfying work lives
than their less conscientious peers. | c******n
发帖数: 5697 | 2 别扯了
没人想活100岁
只要能睡100个女人就活得很值了！
do
the
your
【在 J******6 的大作中提到】
: *** 11 Health Habits That Will Help You Live to 100 ***
: 重点提示：You don't need to eat yogurt and live on a mountaintop, but you do
: need to floss！！！
: One of the biggest factors that determines how well you age is not your
: genes but how well you live. Not convinced? A study published in 2009 in the
: British Medical Journal of 20,000 British folks shows that you can cut your
: risk of having a stroke in half by doing the following four things: being
: active for 30 minutes a day, eating five daily servings of fruit and
: vegetables, and avoiding cigarettes and excess alcohol.
: While those are some of the obvious steps you can take to age well,
| J******6
发帖数: 1401 | 3 活的长，才能睡的多啊。
【在 c******n 的大作中提到】
: 别扯了
: 没人想活100岁
: 只要能睡100个女人就活得很值了！
:
: do
: the
: your
| g******n
发帖数: 53185 | 4 不一定，男人到了一定年龄就有心杀贼，无力回天
【在 J******6 的大作中提到】
: 活的长，才能睡的多啊。
| a*******2
发帖数: 2857 | 5 赞同一些些。。。。。。
俺祖祖去世的时候是108岁，最大的爱好就是走路和吃红烧五花肉
俺奶奶刚满90岁，身体没祖祖那么好，但也挺好的了，吃得最多的也是五花肉，花旗参
和白糖， 也是每天走很多路。。。。。 | e*********y
发帖数: 972 | 6 1个女人, 100磅,
100*100=10000磅, 就够了.
【在 c******n 的大作中提到】
: 别扯了
: 没人想活100岁
: 只要能睡100个女人就活得很值了！
:
: do
: the
: your
| v******f
发帖数: 4509 | 7 你的意思是：五花肉。。。
【在 a*******2 的大作中提到】
: 赞同一些些。。。。。。
: 俺祖祖去世的时候是108岁，最大的爱好就是走路和吃红烧五花肉
: 俺奶奶刚满90岁，身体没祖祖那么好，但也挺好的了，吃得最多的也是五花肉，花旗参
: 和白糖， 也是每天走很多路。。。。。
| a*******2
发帖数: 2857 | 8 嗯 五花肉【pork belly】
【在 v******f 的大作中提到】
: 你的意思是：五花肉。。。
| t****e
发帖数: 1268 | | J******h
发帖数: 6102 | 10 好吧，用google来翻译一下：
你不需要吃酸奶和住在山顶，但你
需要使用牙线！
决定你的年龄如何的最大因素之一是不是你
基因，但你住。不相信？在2009年公布的一项研究
英国医学杂志20000英国乡亲显示，你可以削减您
有以下四件事情做了一半的中风的风险：被
每天30分钟，水果每天吃五份
蔬菜，避免香烟和过量饮酒。
虽然这些都是一些明显的步骤，您可以采取的年龄以及，
研究人员发现，百岁老人往往占有一定的特征
他们如何吃，走动，处理压力，各种各样的东西，我们
可以效仿，以改善我们自己的衰老过程。当然，到100岁
极大地更容易，如果你的父母一样。 （最近的研究表明
百岁老人20倍，平均每人有
至少有一个长寿命相对的。）尽管如此，托马斯皮尔斯，他研究的世纪
再加上波士顿大学医学院的设置，认为假设
你已经回避了真正致命的疾病，如亨廷顿氏的基因，“有”
没什么停止从独立生活到您的90好你。“哎呀，
如果你的父母，祖父母，外祖父母，重度吸烟者，他们可能已经死亡
过早地没有达到其真正的潜在寿命，因此继续
拍摄这些三位数。按照这12个习惯，并检查了
皮尔斯的一生风险计算器，看看你可以预期寿命有多长。
1。不要退休。
“有证据表明，在社会中，人们突然停止工作，
退休后的肥胖和慢性疾病激增的发病率，说：“
路易吉Ferrucci，巴尔的摩老龄化纵向研究的主任。 “
意大利的Chianti地区，其中有一个百岁老人的比例很高，有一个
不同的闲暇时间。 “退休后，人们从他们的工作，他们
花费最多的一天的工作在他们的小农场，种植葡萄或
蔬菜，“他说：”他们从来没有真正不活跃。“种田不适合你
？作为一个讲解员志愿者在当地的艺术博物馆，或加入体验
兵团，在19个城市提供了一个方案，地方城市的高级志愿者
一个星期约15小时的公立小学。
2。牙线每天。
这可能有助于保持动脉健康。 2008年纽约大学的研究
表明，每天使用牙线减少口香糖致病的量
口中的细菌。这种细菌被认为是进入血液，
引发炎症在动脉，为心脏疾病的主要危险因素
。其他的研究表明，那些有高含量的细菌
他们的嘴更容易在他们的动脉增厚，另一个
签署的心脏疾病。 “我真的认为人们应该使用牙线，以每天两次
获得最大的预期寿命的好处，“皮尔斯说。
3。走动。
“运动是唯一存在的真正的青年喷泉，说：”周杰伦
Olshansky，医药和老龄化研究员在大学教授
伊利诺伊州芝加哥。 “这就像你的车的油和润滑油的工作，你不”
没有做到这一点，但你的车一定会更好地运行。“研究后研究
已记录运动的好处，以改善你的情绪，精神敏锐
，平衡，肌肉和骨骼。 “的好处踢立即
您的第一次训练后，“Olshansky不要担心，如果你不是一个健身房
大鼠。那些看到最大的回报是那些做
没有简单地走动居委会或当地商场约30
分钟，每天。建筑与阻力训练的肌肉也比较理想，但
瑜伽班可以给你类似的力量训练效果，如果你不
进入举重。
4。多吃富含纤维的谷物早餐。
获取服务的全谷物，特别是在早晨，似乎
帮助年纪大的乡亲保持稳定的血全天的血糖水平，
根据最近的一项研究Ferrucci和他的同事们进行的。 “那些
这样做有糖尿病的发病率较低，一个已知的加速器
老龄化，“他说。
5。获得至少6个小时关闭眼。
克扣睡眠增加更多的时间让您的一天，而是更增添
你的生活。 “睡眠是最重要的功能，我们
机身采用了规范和愈合细胞，“Ferrucci说，”我们已经计算出，
老年人需要得到那些愈合REM睡眠的最低金额
阶段约六小时。“那些达到了世纪标志睡眠
首要任务。
6。消费整个食品，没有补充。
强有力的证据表明，有一定的血药浓度高的人
营养素硒，β-胡萝卜素，维生素C和E时代的要好得多，并
有认知能力下降速度较慢。不幸的是，没有证据
这些营养素丸提供这些抗衰老的好处。 “
有200多个不同的类胡萝卜素和200种不同的黄酮
在一个单一的番茄“，点出Ferrucci，”这些化学品，都可以
复杂的相互作用，促进超出了我们所知道的单一养分的健康
像番茄红素或维生素C约“，避免营养缺乏的白色食物（
面包，面粉，糖），所有这些五颜六色的水果和蔬菜
和黑暗与自己的主机隐藏的营养全麦面包和谷类。
7。那么神经质。
它可能工作伍迪艾伦，注入他的忧虑与健康的剂量
幽默，但我们神经症的其余部分可能要寻找新的方式来处理
的压力。 “我们有一个新的研究显示，百岁老人往往
没有内在的东西，或纠缠于自己的烦恼，“皮尔斯说，”他们
在滚动的拳。“如果这种与生俱来的特质是很难
克服，找到更好的方法来管理，当你强调：瑜伽，运动，
冥想，太极，或者只是几分钟的深呼吸都是很好的。
反刍，在电视前，暴饮吃的芯片？不好，非常糟糕。
8。活得像一个安息日。
定义为安息日的美国人平均
89，比美国人的平均十年不再的预期寿命。一
宗教的基本原则是，重要的是要珍惜
贷款从神的身体，这意味着不吸烟，酗酒，或
过量进食中甜食。追踪者通常坚持素食
基于对水果，蔬菜，豆类，和坚果，并得到充分的锻炼。
他们还非常注重家庭和社区。
9。一个习惯的生物。
百岁老人大多生活严格的套路，Olshansky说，吃了
同一种饮食和活动，他们的整个生活的同种。
睡前，每天在同一时间醒来，是另一种好习惯
保持稳定的平衡，可以很容易打乱作为你的身体
你上了年纪。 “你的生理变得虚弱，当你年纪大了，”
解释Ferrucci“，它为您的身体难以反弹，如果你说
小姐睡一晚了几个小时或喝过多的酒。“这可
削弱免疫防御系统，让你更容易循环流感
病毒或细菌感染。
10。保持连接状态。
定期与朋友和亲人的社会交往是关键
避免抑郁症，从而导致过早死亡，这
特别是在老人的寡妇和鳏夫普遍。一些心理学家
甚至认为，最大的好处老人的乡亲之一得到锻炼
与好友步行或采取强烈的社会互动
一组运动类。与亲密的朋友或日常连接
家庭成员提供的老家伙，有人观看的额外好处
其后台。 “他们会告诉你，如果他们认为你的内存或者如果您
似乎更加孤僻，“皮尔斯说，”他们可能会推你去看医生
之前你认识，你需要看到自己。“
11。有心人。
最强的个性预测寿命长的自觉性
也就是说，审慎，持久和良好的组织，根据
长寿项目，由霍华德弗里德曼和Leslie马丁合着。这本书
描述了一个八十年后的1500名儿童的研究，
收集详尽的细节，他们的个人历史，健康
活动，信念，态度和家庭。孩子们被审慎
和可靠的寿命最长，弗里德曼说，可能是因为
认真的类型更倾向于遵循医嘱，采取
在合适的剂量的药物，并进行例行检查。他们
也更有可能报告更幸福的婚姻和更满意的工作生活
比他们少良心的同行。
do
the
your
【在 J******6 的大作中提到】
: *** 11 Health Habits That Will Help You Live to 100 ***
: 重点提示：You don't need to eat yogurt and live on a mountaintop, but you do
: need to floss！！！
: One of the biggest factors that determines how well you age is not your
: genes but how well you live. Not convinced? A study published in 2009 in the
: British Medical Journal of 20,000 British folks shows that you can cut your
: risk of having a stroke in half by doing the following four things: being
: active for 30 minutes a day, eating five daily servings of fruit and
: vegetables, and avoiding cigarettes and excess alcohol.
: While those are some of the obvious steps you can take to age well,
| | | J******6
发帖数: 1401 | | A**A
发帖数: 3392 | 12 哈哈，Daniel深得斯汀阿姨真传～
【在 J******6 的大作中提到】
: 斯婷很会用狗啊，
| A**A
发帖数: 3392 | 13 你们家主要还是有长寿基因。。。
【在 a*******2 的大作中提到】
: 嗯 五花肉【pork belly】
| a*******2
发帖数: 2857 | 14 哈哈哈哈 偶想也是，不过到偶这里估计不会长了，俺只想活到68岁
【在 A**A 的大作中提到】
: 你们家主要还是有长寿基因。。。
| s*******d
发帖数: 17566 | 15 re
【在 t****e 的大作中提到】
: 多吃五花肉，活到九十九？
| l*********s
发帖数: 2261 | 16 我的目标一直是140岁啊。
do
the
your
【在 J******6 的大作中提到】
: *** 11 Health Habits That Will Help You Live to 100 ***
: 重点提示：You don't need to eat yogurt and live on a mountaintop, but you do
: need to floss！！！
: One of the biggest factors that determines how well you age is not your
: genes but how well you live. Not convinced? A study published in 2009 in the
: British Medical Journal of 20,000 British folks shows that you can cut your
: risk of having a stroke in half by doing the following four things: being
: active for 30 minutes a day, eating five daily servings of fruit and
: vegetables, and avoiding cigarettes and excess alcohol.
: While those are some of the obvious steps you can take to age well,
| g*********n
发帖数: 1055 | 17 哈哈，技术贴啊
【在 J******6 的大作中提到】
: 活的长，才能睡的多啊。
| g*********n
发帖数: 1055 | 18 3。走动。
“运动是唯一存在的真正的青年喷泉，说：”周杰伦
Olshansky，医药和老龄化研究员在大学教授
周杰伦说过这个吗？运动是唯一存在的真正的青年喷泉
【在 J******h 的大作中提到】
: 好吧，用google来翻译一下：
: 你不需要吃酸奶和住在山顶，但你
: 需要使用牙线！
: 决定你的年龄如何的最大因素之一是不是你
: 基因，但你住。不相信？在2009年公布的一项研究
: 英国医学杂志20000英国乡亲显示，你可以削减您
: 有以下四件事情做了一半的中风的风险：被
: 每天30分钟，水果每天吃五份
: 蔬菜，避免香烟和过量饮酒。
: 虽然这些都是一些明显的步骤，您可以采取的年龄以及，
| g*********n
发帖数: 1055 | 19 google翻译也太神了！
3.运动
运动是唯一存在的真正的青年喷泉，周杰伦说
【在 J******h 的大作中提到】
: 好吧，用google来翻译一下：
: 你不需要吃酸奶和住在山顶，但你
: 需要使用牙线！
: 决定你的年龄如何的最大因素之一是不是你
: 基因，但你住。不相信？在2009年公布的一项研究
: 英国医学杂志20000英国乡亲显示，你可以削减您
: 有以下四件事情做了一半的中风的风险：被
: 每天30分钟，水果每天吃五份
: 蔬菜，避免香烟和过量饮酒。
: 虽然这些都是一些明显的步骤，您可以采取的年龄以及，
| J******6
发帖数: 1401 | 20 开头就写明了：
One of the biggest factors that determines how well you age is not your
genes but how well you live.
【在 A**A 的大作中提到】
: 你们家主要还是有长寿基因。。。
| A**A
发帖数: 3392 | 21 早看到了，但是我觉得这是自欺欺人。再说这些东西谁敢说“确定”？科学发展的过程就是个证伪过程，而已。
我的意见是后天注意饮食养生确实可以增寿，但是基因还是很重要，这和皮肤保养类似。
【在 J******6 的大作中提到】
: 开头就写明了：
: One of the biggest factors that determines how well you age is not your
: genes but how well you live.
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