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data-url="https://cn.nytimes.com/health/20240105/live-longer-health/zh-hant/" style="display: none;"></div><script src="https://d.line-scdn.net/r/web/social-plugin/js/thirdparty/loader.min.js" async="async" defer="defer"></script></li></ul><div class="share-btn"><i class="icon-forward"></i></div></div></div></div></div><article class="article-content font-normal"><div class="article-header"><header><small></small><h1>長壽的七大秘訣</h1></header><div class="byline-row"><div class="byline-box"><div class="byline"><address>DANA G. SMITH</address><time pudate="2024-01-05 02:54:20" datetime="2024-01-05 02:54:20">2024年1月5日</time></div><div class="share-btn"><i class="icon-forward"></i></div></div></div></div><figure class="article-span-photo"><img src="https://static01.nyt.com/images/2024/01/09/well/04WELL-LONGEVITY-BASICS/04WELL-LONGEVITY-BASICS-master1050.jpg" width="1050" height="700" alt=""><figcaption><span></span> <cite>Cristina Spanò</cite></figcaption></figure><div class="row"><div class="article-left"><section class="article-body"><div class="article-partial"><div class="article-body-item col-lg-5"><div class="article-paragraph">幾千年來，人類一直在尋找長生不老的祕密。對於今天的一些人來說，這種探索包括睡高壓氧艙，實驗冷凍療法，或者用紅外線照射自己。</div><div class="article-paragraph">大多數老齡化專家懷疑這些方法<span>是否真正能夠延長人類壽命的上限。但他們相信，通過一些簡單的行為，許多人可以活得更健康、更長壽，在80歲、90歲甚至100歲的時候保持良好的身心狀態。這些干預措施並不像輸入<a href="https://www.nytimes.com/2023/07/27/health/mice-blood-aging.html" title="Link: https://www.nytimes.com/2023/07/27/health/mice-blood-aging.html">年輕人的血液</a>那麼奇特。</span></div><div class="article-paragraph">「人們在尋找神奇藥丸，」美國國家衰老研究所的科學主任路易吉·費魯奇博士說，「然而神奇藥丸就在這裡。」</div><div class="article-paragraph">下面是老年病專家給出的7條建議，告訴你如何延長你的壽命。</div></div></div><div class="big_ad" id="medium-rectangle-ad-0" data-target="{"pos":"mid1","adv":""}"><small>廣告</small></div><div class="article-partial"><div class="article-body-item col-lg-5"><div class="article-paragraph"><b>1. 多運動。</b></div><div class="article-paragraph"><span>專家建議的第一件事就是保持身體活躍。因為<a rel="noopener noreferrer" target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/35072698/">一項</a>又<a rel="noopener noreferrer" target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/35876019/">一項</a>研究表明，運動可以降低過早死亡的風險。</span></div><div class="article-paragraph">體育活動可以保持心臟和循環系統的健康，並提供保護，防止許多影響身心的慢性疾病。它還能增強肌肉，從而降低老年人跌倒的風險。</div><div class="article-paragraph">加州大學舊金山分校專攻老年病學的醫學教授安娜·張（音）博士說：「如果我們在成年後花一些時間鍛煉肌肉、增強力量、增強平衡力、增強心血管耐力，那麼隨著身體年齡的增長，你就有了一個更強壯的基礎，迎接未來的一切。」</div><div class="article-paragraph"><span>最好的鍛煉是任何你喜歡做並能堅持下去的活動。你也不需要做太多的運動——<a rel="noopener noreferrer" target="_blank" href="https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults">美國心臟協會</a>建議每週進行150分鐘的中等強度運動，這意味著每天步行20分鐘以上就很有益</span>了。</div><div class="article-paragraph"><b>2. 多吃水果蔬菜。</b></div></div></div><div class="big_ad" id="medium-rectangle-ad-1" data-target="{"pos":"mid2","adv":""}"><small>廣告</small></div><div class="article-partial"><div class="article-body-item col-lg-5"><div class="article-paragraph"><span>專家們並沒有推薦一種特定的飲食方式，但他們普遍建議適度飲食，多吃水果蔬菜，少吃<a href="https://www.nytimes.com/interactive/2023/05/04/well/eat/ultraprocessed-foods.html">加工食品</a>。<a href="https://www.nytimes.com/2023/01/06/well/eat/mediterranean-diet-health.html">地中海飲食</a>——除了全穀物、豆類、堅果、魚類和橄欖油外，還優先考慮新鮮農產品——是健康飲食的良好典範，而且已被證明可以降低患心臟病、癌症、糖尿病和失智的風險。</span></div><div class="article-paragraph">一些專家說，保持健康體重對長壽很重要，但在哥倫比亞大學衛生政策和老齡化問題教授約翰·羅看來，這不是什麼大問題，尤其是當人們步入老年時。「我總是更擔心那些體重減輕的病人，而不是體重增加的病人，」羅說。</div><div class="article-paragraph"><b>3. 保證充足睡眠。</b></div><div class="article-paragraph"><span>睡眠有時被忽視，但它在健康老齡化中起著重要作用。研究發現，一個人每晚的平均睡眠時間與<a rel="noopener noreferrer" target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864873/">任何死因的風險</a>都相關，持續獲得高質量睡眠可以使壽命延長<a rel="noopener noreferrer" target="_blank" href="https://www.acc.org/About-ACC/Press-Releases/2023/02/22/21/35/Getting-Good-Sleep-Could-Add-Years-to-Your-Life">數年</a>。睡眠似乎對大腦健康尤其重要：2021年的一項研究發現，每晚睡眠不足5小時的人患失智症的風險<a rel="noopener noreferrer" target="_blank" href="https://www.aging-us.com/article/202591/text" title="Link: https://www.aging-us.com/article/202591/text">增加了一倍</a>。</span></div><div class="article-paragraph">「隨著年齡的增長，人們需要更多的睡眠，而不是更少，」加州大學聖地亞哥分校老年病學、老年學和姑息治療主任、醫學教授艾莉森·摩爾博士說。她還說，一般建議每天睡7到9個小時。</div><div class="article-paragraph"><b>4. 不要抽煙酗酒。</b></div></div></div><div class="big_ad" id="medium-rectangle-ad-2" data-target="{"pos":"mid3","adv":""}"><small>廣告</small></div><div class="article-partial"><div class="article-body-item col-lg-5"><div class="article-paragraph">不用說，吸煙會增加罹患各種致命疾病的風險。「沒有任何劑量的香煙對人體有益，」羅說。</div><div class="article-paragraph"><span>我們也開始了解<a href="https://www.nytimes.com/2023/01/13/well/mind/alcohol-health-effects.html">過度飲酒的危害</a>。女性每天喝一杯以上，男性每天喝兩杯以上——甚至可能更少——會增加罹患心臟病、心房纖顫、肝病和<a rel="noopener noreferrer" target="_blank" href="https://www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcohol-fact-sheet">七種癌症</a>的風險。</span></div><div class="article-paragraph"><b>5. 控制慢性疾病。</b></div><div class="article-paragraph"><span>近一半美國成年人患有<a rel="noopener noreferrer" target="_blank" href="https://www.cdc.gov/bloodpressure/facts.htm">高血壓</a>，40%的人<a rel="noopener noreferrer" target="_blank" href="https://www.cdc.gov/cholesterol/index.htm">膽固醇高</a>，超過三分之一的人處於<a rel="noopener noreferrer" target="_blank" href="https://www.cdc.gov/diabetes/data/statistics-report/index.html">糖尿病前期</a>。以上提到的所有健康行為都有助於控制這些疾病，防止它們發展成更嚴重的疾病，但有時生活方式干預是不夠的。因此，專家說，遵從醫囑，控制病情，這一點至關重要。</span></div><div class="article-paragraph">「吃藥不好玩；查血壓和查血糖也不好玩，」安娜·張說。「但是，如果我們把所有這一切優化為一個整體，它們會幫助我們活得更長、更健康、更好。」</div><div class="article-paragraph"><b>6. 重視人際關係。</b></div></div></div><div class="big_ad" id="medium-rectangle-ad-3" data-target="{"pos":"mid4","adv":""}"><small>廣告</small></div><div class="article-partial"><div class="article-body-item col-lg-5"><div class="article-paragraph">與身體健康相比，心理健康往往處於次要地位，但安娜·張說，心理健康同樣重要。「孤立和孤獨對我們的健康的危害與吸煙一樣大，」她說，她還說，這種情況使我們「罹患失智、心臟病和中風的風險更高」。</div><div class="article-paragraph"><span>人際關係不僅是健康生活的關鍵，也是<a href="https://www.nytimes.com/2023/01/01/well/happiness-challenge-relationships.html">快樂生活</a>的關鍵。根據<a rel="noopener noreferrer" target="_blank" href="https://www.adultdevelopmentstudy.org/" title="Link: https://www.adultdevelopmentstudy.org/">哈佛成人發展研究</a>，牢固的人際關係是幸福的最大可預測因素。</span></div><div class="article-paragraph">羅告訴他教的醫科學生，判斷一個老年病人在六個月內病情如何的最好指標之一是問他「上週見了多少朋友或家人」。</div><div class="article-paragraph"><b>7. 培養積極心態。</b></div><div class="article-paragraph"><span>就連<a href="https://www.nytimes.com/2023/09/20/well/mind/aging-health-benefits.html" title="Link: https://www.nytimes.com/2023/09/20/well/mind/aging-health-benefits.html">積極的想法</a>也能讓你活得更久。<a rel="noopener noreferrer" target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6777240/">幾項研究</a>發現，樂觀與較低的心臟病風險有關，在樂觀測試中得分高的人比悲觀的人壽命長<a rel="noopener noreferrer" target="_blank" href="https://agsjournals.onlinelibrary.wiley.com/doi/abs/10.1111/jgs.17897" title="Link: https://agsjournals.onlinelibrary.wiley.com/doi/abs/10.1111/jgs.17897">5%</a>到<a rel="noopener noreferrer" target="_blank" href="https://www.pnas.org/doi/full/10.1073/pnas.1900712116">15%</a>。這可能是因為樂觀主義者往往會有更健康的習慣，患某些慢性病的機率更低，但即使考慮到這些因素，研究表明，積極思考的人仍然活得更久。</span></div><div class="article-paragraph">摩爾說，如果只選擇一種健康的長壽方式，那就「做一些體育活動」。「如果做不到這一點，那就專注於保持積極心態。」</div></div><div class="article-body-aside col-lg-3"></div></div></section><footer class="author-info"><div data-poster="" class="css-1jp38cr"><div data-poster="" class="css-cw8msf eqi4ubu0"><div data-poster="" class="css-kzd6pg"><p><a rel="nofollow" target="_blank" href="https://www.nytimes.com/by/dana-smith">Dana G. Smith</a> Dana G.Smith是時報健康版面記者，她撰寫從精神暴露療法到新冠治療趨勢的方方面面。<a rel="nofollow" target="_blank" href="https://www.nytimes.com/by/dana-smith">點擊查看更多關於她的信息。</a></p><p>翻譯：晉其角</p><p><a rel="nofollow" target="_blank" href="https://www.nytimes.com/2024/01/04/well/live/live-longer-health.html">點擊查看本文英文版。</a></p><div data-poster="" class=""><br></div></div></div></div><div data-poster="" class="css-wn12pn"><div data-poster="" class="css-10i3hc"></div></div></footer></div></div></article><div class="container article-footer"><div class="row"><div class="col-lg-12 mobile-refer-cont" id="J_hideRefer"><div class="related-cont"><h4>相關報導</h4><ul class="refer-list"><li class="article-refer"><div class="refer-list-item"><a href="/health/20220520/10000-steps-health/zh-hant/" title="日行1萬步真的能讓你健康長壽嗎？"><div><h3 class="refer-list-headline">日行1萬步真的能讓你健康長壽嗎？</h3><p class="refer-pubdate">2022年5月20日</p></div><img alt="日行1萬步真的能讓你健康長壽嗎？" 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