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We found our second Blue Zone
我們找的第二個藍區
on the other side of the planet,
在地球另一端
about 800 miles south of Tokyo,
離東京南部約800英里
on the archipelago of Okinawa.
在沖繩縣的古拉格島
Okinawa is actually 161 small islands.
古拉格群島由161個小島組成
And in the northern part of the main island,
中心島嶼的北部
this is ground zero for world longevity.
是世界長壽的起點
This is a place where the oldest living female population is found.
最長壽的女性就是在這個地方發現的
It's a place where people have the longest disability-free
這個地方的人是世界上
life expectancy in the world.
壽命最長的無傷殘人群
They have what we want.
他們擁有我們渴望的東西
They live a long time, and tend to die in their sleep,
他們活很久，常常在睡覺中死去
very quickly,
速度快
and often, I can tell you, after sex.
而且通常是在性行為之后。
They live about seven good years longer than the average American.
他們比普通美國人壽命長7年
Five times as many centenarians as we have in America.
是美國百歲老人的5倍
One fifth the rate of colon and breast cancer,
在美國結腸癌和乳腺癌是強大殺手
big killers here in America.
致死率為五分之一
And one sixth the rate of cardiovascular disease.
六分之一死于心血管疾病
And the fact that this culture has yielded these numbers
事實上，國家產生的這些數量
suggests strongly they have something to teach us.
強烈暗示我們有許多要向他們學習的。
What do they do?
他們做什么呢
Once again, a plant-based diet,
還是植物性食物為主
full of vegetables with lots of color in them.
綠色蔬菜繁多
And they eat about eight times as much tofu
他們是美國人吃豆腐
as Americans do.
數量的八倍
More significant than what they eat is how they eat it.
比吃什么更重要的是如何來吃
They have all kinds of little strategies
他們有各種各樣的小策略來
to keep from overeating,
杜絕過度飽食
which, as you know, is a big problem here in America.
眾所周知，這在美國是一個大問題
A few of the strategies we observed:
我們觀察了幾個策略如下：
they eat off of smaller plates, so they tend to eat fewer calories at every sitting.
他們吃飯用較小的盤子，所以每次就吃較少的卡路里
Instead of serving family style,
不是家庭型用餐
where you can sort of mindlessly eat as you're talking,
在這種類型的用餐上，你會邊聊邊沒意識的吃，
they serve at the counter, put the food away,
他們是在吧臺服務，把食物拿走
and then bring it to the table.
然后拿回桌子上
They also have a 3,000-year-old adage,
他們有一個流傳三千年的諺語，
which I think is the greatest sort of diet suggestion ever invented.
我認為是前所未有的最棒飲食建議
It was invented by Confucius.
是孔子提出的。
And that diet is known as the Hara, Hatchi, Bu diet.
這種飲食就是周知柯羅，八術門，卜飲食。
It's simply a little saying these people say before their meal
吃飯前這些人簡單說一點諺語
percent full.
提醒他們吃到8成飽就停止進食
It takes about a half hour for that full feeling
這種飽腹感要用一個小時
to travel from your belly to your brain.
才能從肚子到大腦。
And by remembering to stop at 80 percent
只吃到八成飽
it helps keep you from doing that very thing.
能阻止你做出極端的事情
But, like Sardinia, Okinawa has a few social constructs
但是，和撒丁島一樣，沖繩有很少社會建構
that we can associate with longevity.
能和長壽聯系起來
We know that isolation kills.
我們知道那次的隔離殺戮
Fifteen years ago, the average American had three good friends.
15年前，平均每個美國人有三個好朋友
We're down to one and half right now.
現在僅有一個半
If you were lucky enough to be born in Okinawa,
如果你很幸運生在日本沖繩
you were born into a system where you
你就生在了一個自然而然
automatically have a half a dozen friends
地一生輕易就能擁有
with whom you travel through life.
四個朋友的地方。
They call it a Moai. And if you're in a Moai
他們稱作魔埃
you're expected to share the bounty if you encounter luck,
如果你在魔埃碰到好運的話能與人分享饋贈
and if things go bad,
如果運氣糟糕
child gets sick, parent dies,
則孩子生病父母死亡
you always have somebody who has your back.
總有一個人帶你走，
This particular Moai, these five ladies
這個特殊的魔埃，這五個女人
have been together for 97 years.
在一起已經97年了
Their average age is 102.
她們平均102歲
Typically in America
在美國，
we've divided our adult life up into two sections.
我們把成人壽命分成兩部分
There is our work life,
一個是工作壽命，
where we're productive.
是我們多產的時間。
And then one day, boom, we retire.
然后某一天，繁榮，然后退休。
And typically that has meant
這就意味著
retiring to the easy chair,
退到安樂椅上
or going down to Arizona to play golf.
或者去亞利桑那州打高爾夫。
In the Okinawan language there is not even
在沖繩語言里
a word for retirement.
壓根沒退休這個詞。
Instead there is one word
而有一個詞卻
that imbues your entire life,
深嵌在你的一生
and that word is "ikigai."
這個詞叫做“生活價值”。
And, roughly translated, it means
簡單解釋一下，就是
"the reason for which you wake up in the morning."
“你早晨醒來的理由。”
For this 102-year-old karate master,
對這個102歲的空手道大師來說，
his ikigai was carrying forth this martial art.
他的生活價值在武術中實現著。
For this hundred-year-old fisherman
這個百歲漁翁
it was continuing to catch fish for his family three times a week.
每周還出海為家庭打三次漁。
And this is a question. The National Institute on Aging
對于這個問題，老年研究所
actually gave us a questionnaire to give these centenarians.
給我們做了這些百歲老人的調查問卷。
And one of the questions, they were very culturally astute,
對其中一個問題，他們的文化警惕性很高，
the people who put the questionnaire.
即是誰提出的問卷。
One of the questions was, "What is your ikigai?"
有一個問題是，“你的生活價值是什么？”
They instantly knew why they woke up in the morning.
他們立馬知道早晨為何而醒來。
For this 102 year old woman, her ikigai
這個102歲的老人，她的生活意義
was simply her great-great-great-granddaughter.
只是她的玄孫女。
Two girls separated in age by 101 and a half years.
這兩個女性年齡差距是101歲半。
And I asked her what it felt like
我問她養育這個玄孫女
to hold a great-great-great-granddaughter.
感覺怎么樣。
And she put her head back and she said,
她仰著頭說道：
"It feels like leaping into heaven."
真像跳入天堂一般。
I thought that was a wonderful thought.
我認為這是個頂好的想法。
