文|力言
主播|依米
人一生的导师
就是自己养成的习惯
不求做得多
只求日积月累
而日前有研究发现
八个健康的习惯
能让你的身体发生大变化
研究已经证明这八个习惯的养成
无论在何时何地都不会晚！
文源：These 8 habits could add up to 24 years to your life, study saysfrom China Daily
（《研究发现：这八个习惯可以让你多活24年》）
01
“There’s a 20-year period in which you can make these changes, whether you do it gradually or all at once,“ said lead study author Xuan-Mai Nguyen, a health science specialist for the Million Veteran Program at the VA Boston Healthcare System.
“在20年的时间里，你可以做出这些改变，无论你是逐步做还是一次做，”主要研究作者阮宣迈说，他是弗吉尼亚州波士顿医疗保健系统百万退伍军人项目的健康科学专家。
“The earlier the better, but even if you only make a small change in your 40s, 50sor 60s, it still is beneficial,” Nguyen said. “This is not out of reach — this is actually something attainable for the general population.”
“越早越好，但即使你在40多岁、50多岁或60多岁时只做了一个小小的改变，这仍然是有益的。”“这并不是遥不可及的——这实际上是普通民众可以实现的事情。”
段落笔记：
graduallyadv. 逐渐地，逐步地
The earlier the better.赶早不赶晚
out of reach手够不着，达不到
02
Adding just one healthy behavior to a man’s life at age 40 provided an additional 4.5 years of life, Nguyen said. Adding a second led to seven more years, while adopting three habits prolonged life for men by 8.6 years. As the number of additional lifestyle changes climbed so did the benefits for men, adding up to nearly a quarter century of extra life.
阮说，在40岁男性的生活中只加上一种健康的行为，就能增加4.5年的寿命。增加第二个会导致增加7年，而采用三种习惯使男性的寿命延长了8.6年。随着生活方式的增加，男性的好处也增加了近四分之一的额外寿命。
Women saw huge leaps in life span as well, Nguyen said, although the numbers added up differently than for men. Adopting just one healthy behavior added 3.5 years to a woman’s life, while two added eight years, three 12.6 years and embracing all the healthy habits extended a woman’s life by 22.6 years.
阮说，女性的寿命也有了巨大的飞跃，尽管这个数字与男性不同。只采用一种健康行为使女性的寿命增加3.5年，而2种增加8年，3年12.6年，接受所有健康习惯使女性的寿命延长了22.6年。
段落笔记：
look at 查看；思考；考虑；研究
longitudinal adj. 经度的；纵向的；纵的；纵观的
wellnessn. 健康
adopt v. 领养；采用；正式通过；移居；承袭；提名为候选人
prolong vt. 延长，拉长；拖延，延期
climb
v. 攀登；爬；攀岩；攀缘生长；上升；增长；晋升
n. 攀登；山；升值；晋升
Any small change made a difference.
任何微小的变化都会产生影响。
03
The study was able to rank the eight lifestyle behaviors to see which provided the biggest boost in longevity.
这项研究对8种生活方式行为进行排名，看看哪一种行为对寿命促进最大。
No. 1: First on the list was exercise.Adding that one healthy behavior produced a 46% decrease in the risk of death from any cause when compared with those who did not exercise, Nguyen said.
No. 1：首先重要的是锻炼。阮还补充说，与不锻炼的人相比，一种健康的行为使因任何原因死亡的风险降低了46%。
No. 2:Not becoming addicted to opioids was the second most important contributor to a longer life, reducing the risk of early death by 38%, the study found. That’s a significant issue today, with the opioid crisis in the US a national “public health emergency,”an agency within the Department of Health and Human Servicesreported.
No. 2：该研究发现，不对阿片类药物上瘾是延长寿命的第二大重要因素，它降低了38%的早死风险。美国卫生与公众服务部的一个机构报告称，这是今天的一个重大问题，因为美国的阿片类药物危机是一个全国性的“公共卫生紧急事件”。
No. 3:Never using tobaccoreduced risk of death by 29%, the study found. If a person was a former smoker, that didn’t count: “We did that to make it as strict as we could,” Nguyen said. However,stopping smokingat any point in life confers major health benefits, experts say.
No. 3：该研究发现，从不使用烟草可降低29%的死亡风险。如果一个人曾经吸烟，那也不算：“我们这样做是为了尽可能严格，”阮说。”然而，专家说，在生命中的任何时候戒烟都对健康有重大的益处。
No. 4:Managing stresswas next, reducing early death by 22%, the study found. Stress is rampant in the US today, with devastatingconsequences for health, experts say. And there are ways torevamp your outlookand turnbad stress into good stress.
No. 4：其次是管理压力，早死亡减少22%。专家说，压力在美国很常见，对健康造成了十分不好的后果。还有一些方法可以改变你的观点，把糟糕的压力变成好的压力。
段落笔记：
provided the biggest boost in …
提供了最大的推动作用…
opioids[医]类罂粟碱
public health emergency公共卫生紧急事件
tobacco n. 烟草，烟叶；烟草制品；卷烟；纸烟
confer v. 授予，赋予；商议
rampant adj. 蔓延的；猖獗的；（指动物）只用后腿站立的；（植物）疯长的
revamp v. 将（某物）更新，翻新；修补，修改；修理
outlook n. 前景，展望；观点，见解；景色；眺望处
04
No. 5:Eating aplant-based dietwould raise your chances of living a longer life by 21%, the study found. But that doesn’t mean you have to be a vegetarian or vegan, Nguyen said. Following a healthy plant-based plan such as the Mediterranean diet full of whole grains and leafy green vegetables was key.
No. 5：研究发现，植物性饮食会使你的几率提高21%。但这并不意味着你必须成为素食者或素食者，阮说。遵循一个健康的植物性计划，如充满全谷物和绿叶蔬菜的地中海饮食是关键。
No. 6:Avoidingbinge drinking— which is having more than four alcoholic beverages a day — was another healthy lifestyle habit, reducing the risk of death by 19%, Nguyen said. Binge drinking ison the risein the US, and it’snot just college students. Evenmoderate drinkersare at risk, studies say.
No. 6：避免酗酒——避免暴饮是指每天喝超过四种酒精饮料——是另一种健康的生活习惯，它可以降低19%的死亡风险，阮说。酗酒在美国正在上升，而且不仅仅是大学生。研究表明，即使是适度的饮酒者也有危险之中。
No. 7:Getting agood night’s sleep— defined as at least seven to nine hours a night with noinsomnia— reduced early death from any cause by 18%, Nguyen said. Dozens of studies have linkedpoor sleepto all sorts ofpoor health outcomes, including premature mortality.
No. 7：夜间睡眠良好——每晚至少7到9个小时，不失眠——使任何原因导致的过早死亡减少了18%。数十项研究已经将睡眠不良与各种不良的健康结果联系起来，包括过早死亡。
No. 8:Being surrounded bypositive social relationshipshelped longevity by 5%, the study found. However, loneliness and isolation, especiallyamong older adults, is becoming morewidespread and worrisome, experts say.
No. 8：研究发现，被积极的社会关系所包围有助于长寿5%。然而，专家们说，孤独和孤立，尤其是在老年人中，正变得越来越普遍和令人担忧。
段落笔记：
vegetarian
n. 素食者；食草动物
adj. 素食者的；素菜的
vegann. 严格的素食主义者
follow a plan 遵循一个计划
leafy green 绿叶的
binge drinkingn. [医]狂饮性饮酒
insomnian. [医]失眠，失眠症
premature
adj. 过早的；提前的；早产的；草率的
n. 早产儿
worrisomeadj. 令人不安的
今天单词你学会了吗？
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