哈佛科学家：做到这五点可延寿10年

　　Want to live 10 years longer? You may have to revamp your lifestyle.

　　想多活10年?那你可能需要改变一下自己的生活方式。

　　There are five habits that, when done together, could add more than a decade to your life expectancy, according to a study released Monday by the Harvard T.H. Chan School of Public Health. The good news: 10 years is a lot of extra time. The bad news: You’ll have to cut out junk food and being a couch potato.

　　哈佛陈曾熙公共卫生学院(Harvard T.H. Chan School of Public Health)5月份发布的一份研究显示，一个人若能养成并长期保持五个生活习惯，其寿命预期将增加10年不止。好消息是，多10年真的多出不少时间。坏消息是，你得戒掉垃圾食品，不能再做沙发土豆。

　　Here’s what the study recommends you do:

　　以下是来自该研究报告的建议：

　　Eat a healthy diet

　　坚持健康饮食

　　Exercise 30 minutes or more a day

　　每天至少锻炼30分钟

　　Maintain a healthy weight (Specifically, a body mass index between 18.5 and 24.9 - you can find yours here.)

　　保持健康体重(将体重指数BMI控制在18.5-24.9之间，BMI=体重(kg)/身高的平方(m2))

　　Don’t drink too much alcohol (No more than one 5 oz. glass of wine per day for women, and two glasses for men)

　　饮酒要适量(女性每天不超过一杯葡萄酒(5盎司，约为142毫升)，男性不超过两杯)

　　.Don’t smoke (ever)

　　(永不)不抽烟

　　Men and women who followed the healthiest of lifestyles were 82% less likely to die from cardiovascular disease and 65% less likely to die from cancer compared with people who lived unhealthy lifestyles over the course of 30 years, according to the study, published online in the journal Circulation.

　　那份发表在美国心脏协会医学期刊《循环》(Circulation)网站上的研究显示，相比那些以不健康的生活方式过了30年的人，遵循健康生活方式的人死于心血管疾病的几率要低82%，死于癌症的几率低65%。

　　The researchers analyzed 34 years of data from more than 78,000 women and 27 years of data from more than 44,000 men. The researchers estimated the women who adopted these five habits would see 14 more years of life, and men would add 12 years.

　　研究人员对超过7.8万名女性持续34年的习惯数据和超过4.4万名男性持续27年的习惯数据分别进行了分析。据研究人员估计，女性养成这五个好习惯，寿命可增加14年，男性可增加12年。

　　The healthy habits that the Harvard researchers pinpointed may sound obvious, but they’re not easy to adopt. For starters, that recommended BMI might be difficult for many Americans. The average BMI for the average American man is 28.6, up from 25.1 in the early 1960s. Anything over 24.9 is considered overweight and a BMI over 30 is regarded as obese.

　　哈佛研究人员指出的这些健康习惯看似并无新奇之处，但要内化成自己的生活方式也着实不易。以BMI推荐值为例，很多美国人可能就难以达到。美国男性的平均BMI目前是28.6，高于上世纪60年代初的25.1。超过24.9属于超重，超过30属于肥胖。

　　There are a few ways to slowly make them a part of your life however, according to the National Institutes of Health. Become aware of your bad habits, whether they’re dipping into the office vending machine at 3 p.m. or staying out late and giving the gym a miss the next morning.

　　不过，美国国立卫生研究院(National Institutes of Health)称，有几个办法可以帮你养成这些习惯，并使之慢慢成为你生活的一部分。同时要警惕坏习惯，不要在下午3点跑到办公室的自动售货机前买买买，也不要熬夜不睡，错过第二天早上的健身房锻炼。