靠譜研究:四大不良生活習慣讓你顯老12歲

Four comMon bad habits combined — smoking, drinking too much, inactivity and poor diet — can age you by 12 years, sobering new research suggests。

一項最新研究結果讓人警醒：吸煙、酗酒、缺乏運動和飲食不合理等四個不良習慣加在一起，會讓你看上去老12歲。

The findings are from a study that tracked nearly 5,000 British adults for 20 years, and they highlight yet another reason to adopt a healthier lifestyle。

這些發現來源於對近5000名英國成年人開展的一項長達20年的跟蹤調查，調查結果進一步強調了健康生活方式的重要性。

Overall, 314 people studied had all four unhealthy behaviors. Among them, 91 died during the study, or 29 percent. Among the 387 healthiest people with none of the four habits, only 32 died, or about 8 percent。

總體來看，受訪者中有314人佔盡四種不良習慣。其中有91人，即29%的人在研究期間去世。而在387位四種壞習慣都沒有的最健康人士中，只有32人在此期間去世，比例約為8%。

The risky behaviors were: smoking tobacco; downing more than three alcoholic drinks per day for men and more than two daily for women; getting less than two hours of physical activity per week; and eating fruits and vegetables fewer than three times daily。

這些高風險行為包括：抽煙、男性每天喝酒超過三杯或女性每天喝酒超過兩杯、每週運動不足兩小時以及每天吃水果和蔬菜少於三次。

These habits combined substantially increased the risk of death and made people who engaged in them seem 12 years older than people in the healthiest group, said lead researcher Elisabeth Kvaavik of the University of Oslo。

奧斯陸大學的首席研究員伊麗莎白·克瓦維克説，這些習慣加在一起極大增加了死亡風險，有這些惡習的人比生活方式最為健康小組的人看起來老12歲。

The study appears in Monday's Archives of Internal Medicine。

該研究在本週一的《內科學檔案》期刊上發表。

The healthiest group included never-smokers and those who had quit; teetotalers, women who had fewer than two drinks daily and men who had fewer than three; those who got at least two hours of physical activity weekly; and those who ate fruits and vegetables at least three times daily。

生活方式最健康小組的人包括從不抽煙的人和已經戒煙的人、禁酒者、每天喝酒少於兩杯的女性和每天喝酒少於三杯的男性、每週運動至少兩個小時的人和每天吃水果蔬菜至少三次的人。

"You don't need to be extreme" to be in the healthy category, Kvaavik said. "These behaviors add up, so together it's quite good. It should be possible for most people to manage to do it."

克瓦維克説，保持健康的生活方式“並不需要走極端，這些習慣加在一起就能讓你受益良多。大多數人應該都能做到。”

The US government generally recommends at least 4 cups of fruits or vegetables daily for adults, depending on age and activity level; and about 2 1/2 hours of exercise weekly。

按照美國政府的建議，成年人每天至少要吃四杯水果或蔬菜，食用量可根據年齡和運動量進行調整，每週應鍛鍊約兩個半小時。