運動，吃好，睡好：預防多種疾病的三大方法

運動，吃好，睡好：預防多種疾病的三大方法

In these times of uncertainty, the one thing we can do is take charge of our health.

在這個充滿不確定性的時代，我們能做的一件事就是保護我們的健康。

Many of the key steps to a healthy, happy and longer life are easy, free (or at least cheap) and within reach of almost all of us.

健康、快樂和長壽的許多關(guān)鍵步驟都是容易的、免費的(或者至少是便宜的)，而且?guī)缀跷覀兯腥硕寄茏龅健?/p>

1. Exercise regularly

定期鍛煉

Years ago a doctor told me, "If there's one thing in life you can do to live a longer, healthier life, it's exercise."

幾年前，一位醫(yī)生告訴我，“如果說生命中有一件事可以讓你活得更長久、更健康，那就是鍛煉。”

"Only a few lifestyle choices have as large an impact on your health as physical activity," says our nation's top health organization.

“只有很少的生活方式選擇能像體育運動那樣對你的健康產(chǎn)生如此大的影響，”我們國家的頂級衛(wèi)生組織說。

"People who are physically active for about 150 minutes a week have a 33% lower risk of all-cause mortality than those who are physically inactive."

“每周運動約150分鐘的人比不運動的人全因死亡的風險低33%。”

If you get up and move for 21.43 minutes each day of the week, you cut your risk of dying from anything by one-third.

如果你每天站起來運動21.43分鐘，你死于任何疾病的風險就會降低三分之一。

That's a no-brainer, right?

這是顯而易見的，對吧?

2. Eat a plant-based diet

吃植物性飲食

Keeping a healthy weight -- defined by doctors as having a body mass index (BMI) between 18.5 and 24.9 -- is another key way to stay healthy and reduce your risk of all manner of diseases and conditions.

保持健康的體重——醫(yī)生定義的身體質(zhì)量指數(shù)(BMI)在18.5到24.9之間——是保持健康和降低患各種疾病風險的另一個關(guān)鍵方法。

There are lots of excellent diets out there to help you lose and keep your weight under control, such as the DASH diet (Dietary Approaches to Stop Hypertension), which helps with hypertension.

有很多很好的飲食可以幫助你減肥和控制體重，比如DASH飲食(阻止高血壓的飲食方法)，它有助于高血壓。

But the gold medal goes to the Mediterranean Diet.

不過，地中海飲食是金牌方法。

Science has shown Mediterranean Diet can reduce the risk for diabetes, high cholesterol, stroke, dementia, memory loss, depression and breast cancer.

科學表明地中海飲食可以降低患糖尿病、高膽固醇、中風、癡呆、記憶力減退、抑郁和乳腺癌的風險。

It's plant-based, meaning you'll eat a lot of fruits, vegetables, grains, nuts and seeds.

它是以植物性的，意味著你會吃很多水果、蔬菜、谷物、堅果和種子。

Use all kinds and colors of veggies to get the broadest range of nutrients, phytochemicals and fiber. Cook, roast or garnish them with herbs and a bit of extra virgin olive oil.

使用各種各樣和顏色的蔬菜來獲得最廣泛的營養(yǎng)，植物化學物質(zhì)和纖維。烹飪、烘烤或用香草和一點特級初榨橄欖油裝飾它們。

Add whole grains and fruit to every meal, but use nuts and seeds as a garnish or small snack due to their high calorie and fat content.

在每餐中添加全麥和水果，但由于堅果和種子的熱量和脂肪含量高，所以可以把它們作為裝飾物或小零食。

3. Get good-quality sleep

得到高質(zhì)量的睡眠

You may choose to exercise or eat healthy, but your body is going to demand sleep. The quantity and quality of it, however, is under your control.

你可以選擇鍛煉或者健康飲食，但是你的身體需要睡眠。然而，你可以控制它的數(shù)量和質(zhì)量。

Depending on your age, you are supposed to get between seven and 10 hours of sleep each night. Getting less has been linked in studies to high blood pressure, a weakened immune system, weight gain, a lack of libido, mood swings, paranoia, depression and a higher risk of diabetes, stroke, cardiovascular disease, dementia and some cancers.

根據(jù)你的年齡，你每晚應該睡7到10個小時。研究表明，睡眠少會導致高血壓、免疫系統(tǒng)減弱、體重增加、性欲減退、情緒不穩(wěn)定、妄想、抑郁，以及患糖尿病、中風、心血管疾病、癡呆和某些癌癥的風險增加。

Not convinced? Sleeping less than the recommended amount each night on a regular basis may double your risk of dying. In a longitudinal study of 10,308 British civil servants, researchers found that those who reduced their sleep from seven to five hours or fewer a night were almost twice as likely to die from all causes, especially cardiovascular disease.

不相信?每晚睡眠時間少于建議的睡眠量可能會使你死亡的風險增加一倍。在一項對10308名英國公務(wù)員的縱向研究中，研究人員發(fā)現(xiàn)，那些每晚睡眠時間從7小時減少到5小時或更少的人，死于各種原因的可能性幾乎是其他人的兩倍，尤其是心血管疾病。