保持年轻的秘诀，减缓衰老的30个妙方

译者 波尔曼之东

 

Today is my 30th birthday and a perfect time to reflect on life, the universe and everything.

 今天是我的30岁生日，这是一个完美的时刻：用以回顾生活、世界和其他的所有。

I attribute my good health almost entirely to my eating habits. I also spend a good amount of time in the gym, though I don’t workout nearly as much as I used to. But healthstyle extends to more than just diet and exercise.

 我认为我的健康几乎完全归功于我的饮食习惯。当然我也花挺多时间去健身房，但已不像以前一样多了。而健康的生活方式，绝不不仅仅是饮食和锻炼。

Oh, and did I mention I’m still in school? Up until a couple years ago I carried a backpack with me everywhere, for better or for worse. All these things give me a sense of agelessness, so it is hard to think of this birthday as anything but another day to do things I love. But part of my peace of mind certainly comes from the fact that I’m in pretty good shape physically–probably the best of my life. And at 30 this is definitely something to be proud of.

噢对了，我还在上学呢。直到几年前，我都还背着个背包浪迹天涯，随遇而安。这所有的东西都给我一种不老的错觉。因此在我的生日这天，我很难有啥别的思虑，对我来说，它只是用来尽情享受的一天。而我内心的宁和当然也有一部分来自于这样的事实：我拥有非常好的身段——也许是我一生中最好的。于是，30岁，绝对是一件值得骄傲的事。

Despite being female and thus held to tough and often unrealistic physical standards, hitting the end of my third decade doesn’t cause me anxiety about either my appearance or place in the world. In my experience, age is not an amount of time but a state of mind. As a child I always wanted to be a grown up, so I acted like one. It freaked my parents out sometimes, but that’s just how I was. In my mind, I still feel pretty much the same in that regard. I love to work hard and I thrive in positions of responsibility. Since both these traits get more important with age, I have actually enjoyed stepping into the adult role I’ve always felt I belonged in. But that’s only one part of me.

 尽管我是女性，保持这样的身体状态是非常困难甚至是不太现实的，但到达30岁并未引起我的焦虑：不管是对外表的，还是对自己在世界中的地位的。在我的经验中，年龄并非是一个时间量，而是一种心理状态。在我还是小孩的时候，我总想变成大人，于是我装得像大人一样。有时候我会把我爸妈都吓一跳，但我那时候就那样。在我心里，我现在跟那时候也差不多。我喜欢勤奋地工作，并富有责任感。由于这两点特质都会随着年龄的增加变得愈发重要，因此我还蛮享受作为成年人的感觉，而这也是我一直以来想要的。但这只是我的一部分。

Here I’ve compiled my favorite 30 habits to slow aging and keep you young in more than just your heart.

下面就是我总结的我钟爱的30条减缓衰老，使身心都保持年轻的习惯：

 

30 Healthstyle Tips To Keep You Young

 30条保持年轻的健康生活方式：

1. Be happy The physical damage caused to your body by stress has only recently become appreciated by the scientific community. Fill your life with things you love and get rid of almost everything else. Practice stress relieving activities like meditation and exercise, and learn to appreciate joy when you find it. Happiness does a body good.

 1. 要快乐

直到近期，科学界才证实了压力对身体产生的生理伤害。用你所爱的东西来填满你的生活，把别的都扔掉吧！练习那些减压的活动，如冥想和身体锻炼。当你感觉到愉悦时，学会去珍视它们。快乐对身体是有好处的。

2. Eat vegetables There is good evidence that oxidative damage caused by toxins and metabolism contributes to the aging process at a cellular level. Foods (but not supplements) high in antioxidants seem to protect us from oxidative stress.

 2. 吃蔬菜

有大量证据表明：毒素和新陈代谢带来的氧化，在细胞的层面促进了衰老。富含抗氧化剂的食物（不是营养品），可保护我们免受氧化压力之害。

3. Avoid sugar Sugar is a direct cause of aging and significantly reduces lifespan in organisms from yeast to primates. Not by a small amount either.

 3. 少吃糖

糖是衰老的直接原因，它使生物的寿命减少，不管是酵母菌还是灵长类动物都难逃其害。但如果是少量的，也是无害的。

4. Moisturize The appearance of your skin is largely dependent upon moisture. Help it out by using moisturizers to keep your skin soft and hydrated. Work with a professional to determine what type is best for you.

 4. 保湿

你皮肤的外表很大程度上取决于湿润度。使用保湿产品可以保持你的皮肤柔软和湿润。咨询专业人士，来决定哪一款是最适合你自己的。

5. Don’t raise your eyebrows Credit my mother for teaching me this one, it has been a lifesaver. As a kid she used to warn me about raising my eyebrows, saying it would give me wrinkles and I’d regret it. I thought she was crazy, but still learned to express myself without much forehead crinkling. As a result I have far fewer forehead lines than some people years younger than me.

 5. 别抬高你的眉毛

这是我妈妈教给我的，实在是个良方。在我还是小孩的时候，她就告诫我别抬高我的眉毛，说那会带来皱纹而让我追悔莫及。那时候我以为她疯了，但还是学会了尽量以不会使前额产生皱纹的方式来做表情。于是到现在，我比一些比我年轻很多的人都有更少的抬头纹。

6. Sleep For me the most important determinant of how I look (and feel) on a given day is how much sleep I get. Seven hours is my ideal, but everyone is different.

 6. 保证睡眠

对我来说，一个决定我的外表（和自我感觉）的一个很重要的因素就是睡眠的时间。7小时对我来说正合适，但每个人都会有不同。

7. Eat fish Some evidence suggests that the omega-3 fatty acids found in fish are particularly beneficial to the skin.

 7. 多吃鱼

一些证据表明，鱼类富含的omega-3脂肪酸对皮肤有特别的好处。

  

8. Wear sunscreen I love the sun and spend as much time in it as possible, but I never walk out the door without sunscreen on my face. UV radiation from the sun damages your skin and promotes aging.

 8. 擦防晒霜

我爱太阳，而且尽可能多地晒太阳。但是我从来不会不在脸上擦上防晒霜就出门。阳光中的UV会伤害你的皮肤，加速衰老。

9. Don’t smoke Smoking is one of the easiest ways to look older than you really are and shorten your life at the same time. Avoid both primary and secondary smoke like the plague.

 9. 别抽烟

吸烟是让你看上去比实际年龄更老，同时缩短你的寿命的最简易方式。一手烟和二手烟都必须要避免。

10. Step out of your comfort zone Mental exercise seems to be one of the key elements of quality aging, but this doesn’t mean you should sit around all day doing crossword puzzles. Neuroscientist and cognitive aging specialist Dr. Adam Gazzaley suggests going out of your way to challenge yourself mentally, doing things like traveling and learning new languages even over the age of 60.

 10. 走出你的“安全区域”

脑力锻炼固然是高质量生活的重要元素之一，但这也不代表你就要一整天坐在那玩猜字游戏。神经系统科学家和认知老化专家Adam Gazzaley博士建议，跳出你习惯的方式，挑战你的脑力。尝试诸如旅行和学习新语言之类的事，即使你已经超过60岁了。

11. Take vitamin D Some research suggests that vitamin D may be particularly important in slowing the aging process. The jury is still out on the value of vitamin D supplements for aging, but they seem to have enough other benefits that it’s worth the investment.

 11. 吃维他命D

一些研究结果表明，维他命D或许对于减缓衰老特别重要。虽然对维他命D营养品减缓衰老的功能还有待考证，但它确实有足够的好处，值得一试。

12. Eat fruit Like vegetables, fruits have an enormous amount of antioxidants and help with hydration. Vitamin C in particular is thought to benefit skin.

12. 多吃水果

像蔬菜一样，水果含有大量的抗氧化剂，且有助于为身体补充水分。维他命C对皮肤尤其有好处。

13. No foundation or powder makeup Generally I avoid putting any makeup directly onto my skin. I realize I have a very flexible work environment and this is not possible for every woman, but skipping the makeup does help maintain your skin’s hydration and elasticity. I do wear makeup occasionally, maybe once or twice per week. But in general I find that mascara and lip gloss are enough for most situations.

 13. 不用粉底液或粉饼

通常来说，我不会把任何化妆品直接涂在皮肤上。但我意识到我的工作环境很灵活，而大多数女性却无法这样。然而素颜的确可以保持你皮肤的润泽和弹性。有时候我也化妆，大概一周一两次吧。但大体上我发现睫毛膏和唇彩就足够应付绝大多数场合了。

14. Hydrate Your skin is very sensitive to water levels. Stay hydrated by sipping water and eating fruits and vegetables throughout the day.

 14. 多饮水

你的皮肤对于你身体的水含量非常敏感。保持身体的水分充足，从早到晚都别忘了多喝水和吃水果。
  

15. Whiten teeth I know this isn’t something you can find at the farmers market, but when you drink as much coffee and red wine as I do, minor (and admittedly superficial) fixes like teeth whitening can go a long way. If you don’t believe me, try and remember the last time you saw a 20-year-old with yellow teeth….

 15. 洗牙

我知道洗牙不是像逛菜场那样的日常活动。但如果你像我一样喝很多咖啡和红酒的话，一些小的（也是比较表浅的）修复，例如洗牙，可以带来很大的帮助。如果你不信的话，想象一下你上一次看到的20岁的黄牙妹吧。

16. Wear sunglasses If you’re a happy person (and I know you are), your wrinkles will most likely be caused by smiling and show up predominantly around your eyes. Block out extra sun (and look super cool) by always wearing sunglasses when you go outside.

 16. 戴太阳镜

如果你是一个快乐的人（我知道你是的），你的皱纹将大多数由微笑引起，且在你的眼周聚集。出门时总记得戴上墨镜可以阻隔掉多余的阳光（而且看上去很酷）。

17. Eat beans and lentils Legumes are a fabulous source of minerals that can help keep your skin hydrated and looking young.

 17. 吃豆子和扁豆

豆类是矿物质的优良来源，可以保持你的皮肤水分充足，看上去年轻。

18. Tea Afternoon tea time is one of the greatest discoveries I’ve ever made. Not only is tea full of antioxidants and other cancer-fighting compounds, a midday break can be just what the doctor ordered to sip away stress.

 18. 饮茶

下午茶时间是我的重大发现之一。 不仅仅因为茶富含抗氧化剂和其他一些抗癌物质，也因为一天中这样的一个小休闲时间可以像医生所说的那样，“喝”走压力。

19. Cardio I’m not the biggest believer in cardio exercise for weight loss, but it is still important for vascular health. Not to mention how awesome you feel after a good session. Cardio doesn’t need to kill you, but you should do it regularly.

 19. 有氧运动

我并不很狂热地相信有氧运动对减肥的功效，但它的确对血管健康非常重要。更别提很好地完成一次锻炼给你带来的美好感觉了。你没必要让有氧运动把你搞得生不如死，但你确实应该定期动一下。

20. Strength training Building strong, toned muscles is one of the most effective ways to look younger than your years. Ask anyone who looks fabulous and they’ll swear by strength training. A little goes a long way.

 20. 力量训练

拥有一身强健匀称的肌肉，是让你看上去比实际年龄年轻的最重要法宝之一。问一下那些看上去棒极了的人，他们一定都会说是力量训练的功劳。一点点，就能改变很多。

21. Eat intact whole grains Intact grains (not fake “whole” grains that are ground into flour) are an excellent source of vitamins, minerals and soluble fiber. They are also perfect fuel for those killer workouts.

 21. 吃未经加工的全麦食物

未经加工的全麦食物（不是那些的经研磨加工的”全麦食物“）是维他命、矿物质和可溶解纤维素的绝佳来源。它们也是魔鬼式锻炼的完美能源补充。

22. Olive oil It is hard to think of something more versatile, healthy and delicious than olive oil. It breaks my heart that dietary fat got such a bad rap the past few decades, since the benefits of healthy fats like olive oil are innumerable. Fat isn’t just “not bad” for you, it’s essential.

 22. 橄榄油

很难找出比橄榄油更加用途丰富、健康且美味的东西了。在过去的几十年中，食用脂肪受到了那么多的抨击，这简直太伤我心了，因为像橄榄油这样的健康脂肪的益处实在是太多了。脂肪不仅仅是“无害的”，它是必要的。

23. Kill your television We all have things we enjoy watching (I’m partial to NBA championship teams), but if it takes up a significant amount of your time each week (>5 hrs) it may be time to reevaluate. How many years of your life do you really want to spend on your couch?

23. “杀掉”你的电视

我们都有喜欢看的节目（我尤其偏爱看NBA），但是如果它占去了你每周中很大一部分的时间（大于5小时），那也许就该重新考虑一下了。你希望你的一生中的多少年在沙发上度过呢？

24. Don’t stuff yourself Cutting back on calories is the single most effective way to slow aging and extend life. I don’t advise starving yourself, but it’s a good idea to avoid overeating in any situation.

 24. 别吃撑了

减少卡路里的摄入是减缓衰老和延长寿命最有效的方式，没有之一。我不建议挨饿，但在任何情况下都避免暴食绝对是有好处的。

25. 吃坚果

坚果是最好的零食，它们富含抗衰老的脂肪，维他命和矿物质。它们还是抑制食欲的好东西——但是只吃一把就够了，别吃多。 

26. Avoid dairy Studies of aging skin have shown that milk and milk products are associated with more aging and wrinkles.

 26. 避开乳制品

皮肤衰老研究表明，牛奶和牛奶制品会导致更多的衰老和皱纹。

27. 避开加工肉类

加工后的肉类是人类很多健康问题的罪魁祸首。虽然不必谈之色变，但如果你想保持年轻的话，最好也别每天都吃熟肉制品。

28. 不吃加工的碳水化合物

就像糖类一样，加工后的碳水化合物是衰老和疾病的直接原因。我偶尔也吃它们，但不会常常吃。

 

29. 椰子油

脂肪粒子有不同的形状和大小，我通常都会试图很好的配比它们。中链脂肪酸，比如椰子油里的那些，近来被研究者发现对身体健康很重要，但证据还不足。对素食者来说，椰子油也是饱和脂肪的一个健康来源。我在做东南亚菜的时候，经常会用到椰子油。

 

30. Red wine

 30. 喝红酒