讓你更健康長壽的10種生活方式

Living a long life may be a lot easier than you think. That's according to a report from Harvard Medical School. The report starts by saying that middle-aged and older women need to worry about particular health concerns -- osteoporosis, breast cancer, ovarian cancer and heart disease. That's no surprise. But what makes this report special is the attention it gives to the small lifestyle changes women can make to create significant health improvement.
長壽比你想的還容易。這是根據哈佛醫學院所作的報告。報告一開始指出，中年婦女和老年女性需要擔心一些健康問題——骨質疏鬆，乳腺癌，子宮癌和心臟病。這是毫無疑問的。但是這個報告特別之處在於它關注女性所能做的改變小的生活方式，獲得身體健康的改善。

According to the report, healthy eating habits -- like replacing animal fats with vegetable oils -- can cut the risk of heart attack almost in half. Four lifestyle changes -- stopping smoking, becoming more active, reducing blood pressure and controlling diabetes -- greatly reduce the chances of a woman landing in a nursing home.
根據該報告，健康的飲食習慣——如用植物油代替動物油——可以將患心臟病的風險減少一半。四種生活方式的改變——不吸菸，更加積極，降血壓和控制血糖——可以大大降低把女性送進私人療養院的機率

Dr. Celeste Robb-Nicholson, medical editor of the report, says "one thing I'm learning from my patients is that every woman is unique, not only in her genetic endowment but in her life experiences as well. And each woman ages differently. As a result, your health concerns aren't likely to be the same as they were 30 years ago, nor are they likely to be identical to those of your friends."
該報告編輯Celeste Robb-Nicholson博士說“從我的病人中我學到一件事，就是每個女性都是特別的，不只在她們的基因，而且在她們的生活經歷上。而且每個女性變老程度不同。所以，你的健康問題跟她們30年前的不一樣，跟你朋友的也不一樣。”來源:恆星英語學習網

Among the most interesting sections in the book is one labeled "managing bothersome problems."
該書最有趣的部分就在標題爲“處理麻煩問題”上。

These include persistent menopausal symptoms. And while estrogen was prescribed for decades for these problems, by the late 1990s studies were showing the hormone therapy might actually increase the risk of heart attacks.
這包括持續的更年期症狀。儘管數十年來這種疾病都是開雌性激素的藥，但是直到20世紀90年代，研究表明雌素療法實際上增加患心臟病的風險。

Non-hormonal approaches to menopausal symptoms the study suggests include:
•Dressing in layers to easily shed clothes and alleviate hot flashes.
•Sleeping in a cool room to avoid sleep disturbances from hot flashes.
•Using lubricants and moisturizers to relieve dryness and vaginal itching.
•Using prescription antidepressants to relieve depression and hot flashes.
•Regular exercise, such as brisk walking, has been shown to improve memory and help sleep problems in women 50-63 years old.
研究表明更年期症狀的非荷爾蒙療法包括：
選擇多層次且容易脫的衣服減輕潮熱。
睡在涼爽的房間裏避免潮熱引起的睡眠障礙。
使用潤滑劑和潤膚露預防乾燥和陰部瘙癢。
使用抗抑鬱藥減輕抑鬱症和潮熱。
定期鍛鍊，如快步走，可以提高記憶力和有助於解決50~63歲女性的睡眠問題。

(恆星英語學習網原創編譯,轉載請註明出處!)Of course, the report also includes understanding such health risks as Alzheimer's and stroke. Meanwhile, for all women -- even those beyond menopause -- the report suggests 10 steps to a longer and healthier life.
They are:
當然，報告還包括對如老年癡呆症和中風這類健康疾病的瞭解。同時，針對所有女性——甚至那些過了更年期的——報告給出更加長壽、健康地生活的10個步驟。他們分別是：

1. Shun cigarette smoke, separate yourself from smokers. Become a nag and tell anyone you know who smokes to stop.
1 不吸菸，遠離吸菸人羣。變成一個愛嘮叨的人，告訴所有你認識的人不再吸菸。

2. Keep moving. The U. S. Department of Health and Human Services suggests every adult get at least 150 minutes of moderate aerobic activity a week. Sessions should be at least 10 minutes long.
2 堅持運動。美國衛生與人力資源服務部表明每個成人每週至少要做150分鐘的中度有氧運動。每次至少要做10分鐘。

3. Eat like an Aegean. Follow the Mediterranean diet pattern of mostly plant foods, limiting animal protein to fish and poultry, using olive oil as the principal fat and use wine in moderation.
3 像愛琴海的人一樣飲食。學習地中海飲食模式，即大部分是種植食物，限制動物蛋白質，只吃魚和家禽，把橄欖油作爲主要的脂肪，和適度飲酒。

4. Mind your body mass index. Obesity increases the risk of diabetes 20 times and substantially boosts the risk of developing high blood pressure, heart disease, stroke and gallstones.
4 關注你的身體質量指數。 肥胖增加患糖尿病20倍的風險，實際上還增加患上高血壓、心臟病、中風和膽結石的風險。

5. Lift a glass, but only one. Alcohol's effects become more insidious as women age because the body's water-to-fat ratio declines over the years.
5 飲一杯酒，但僅僅一杯。酒精的作用會隨着女性變老而更嚴重，因爲身體的水轉化成脂肪的比率也隨着下降。

(恆星英語學習網原創編譯,轉載請註明出處!)6. Don't run up a sleep debt. Medical evidence suggests we need seven to nine hours of sleep daily, but more than 60 percent of women regularly fall short of that goal.
6 不要積欠睡眠債。醫學證明，我們每天需要睡7-8個小時，但是超過60%的女性經常沒有達到那個目標。

7. Be your own best advocate on health issues.
7 成爲自己健康問題的最有力支持者。

8. Keep connected. Older women who remain socially active live longer and healthier lives than their solitary counterparts.
8 保持聯繫。保持社交活躍的老年女性比隱居的同伴活得更長壽更健康。

9. Avoid stress. Find techniques to reduce stress and its effects.
9 避免壓力。尋找降低壓力和其副作用的方法。

10. Use supplements selectively. Experts agree the best way to get nutrients is through food. Only calcium and vitamin D, essential in preserving bone density, are recommended supplements. And that includes 1,200 mg of calcium and 1,000 mg of vitamin D.
10 選擇性地使用營養補充品。專家承認獲取營養的最好方式就是食物。只有維持骨骼密度的鈣和維生素D是推薦的補充品。那包括1200毫克的鈣和1000毫克的維生素D。

(恆星英語學習網原創編譯,轉載請註明出處!)