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And we managed to boil it down to nine.
我們試圖歸結為九點
In fact we've done two more Blue Zone expeditions since this
其實在這次藍區遠征前
and these common denominators hold true.
我們已經調查了兩個藍區
And the first one,
第一個
and I'm about to utter a heresy here,
我想說個異端邪說，
none of them exercise,
他們誰都不運動
at least the way we think of exercise.
至少是我們認為的運動方式。
Instead, they set up their lives
反而建立他們的生活
so that they are constantly nudged into physical activity.
以便常常進行體力伙動。
These 100-year-old Okinawan women
這些100歲的沖繩女人
are getting up and down off the ground, they sit on the floor,
在地上上來下去，
30 or 40 times a day.
每天坐地上30到40次。
Sardinians live in vertical houses, up and down the stairs.
撒丁島人居住在垂直房屋里，上下樓梯
Every trip to the store, or to church
每次去商店，教堂或朋友家里
or to a friend's house occasions a walk.
都走上片刻。
They don't have any conveniences.
沒有任何方便性。
There is not a button to push to do yard work or house work.
做打掃工作和家務沒有按鈕一按則使用。
If they want to mix up a cake, they're doing it by hand.
如果想做蛋糕，就自己動手。
That's physical activity.
這就是是體力勞動。?
That burns calories just as much as going on the treadmill does.
這個燃燒的熱量和跑步機上消耗的一樣。
When they do do intentional physical activity,
進行慣常體力運動，
it's the things they enjoy. They tend to walk,
是他們享受這些事情的時候。他們常常步行，
the only proven way to stave off cognitive decline,
這被證明是防止認知降低的唯一方法，
and they all tend to have a garden.
并且他們人人有花園。
They know how to set up their life in the right way
他們知道如何安排生活
so they have the right outlook.
因此有正確的觀點。
Each of these cultures take time to downshift.
每種文化都不慌不忙地變換。
The Sardinians pray. The Seventh-Day Adventists pray.
撒丁島人祈禱。再生論者也祈禱。
The Okinawans have this ancestor veneration.
沖繩人有祖先祭拜的規約。
But when you're in a hurry or stressed out,
但是你的匆忙或壓力引發的
that triggers something called the inflammatory response,
炎癥反應
which is associated with everything from Alzheimer's
這些都與老年癡呆癥和心血管疾病
disease to cardiovascular disease.
都有關系的。
When you slow down for 15 minutes a day
每天減緩行動15分鐘
you turn that inflammatory state
這種炎癥
into a more anti-inflammatory state.
就能變成一種反炎癥狀態。
They have vocabulary for sense of purpose,
沖繩人把這個目的感叫做
ikigai, like the Okinawans.
有意義的生活。
You know the two most dangerous years in your life
一個人一生中最危險的兩年
are the year you're born, because of infant mortality,
一是出生的時候，因為嬰兒死亡率高
and the year you retire.
另外就是退休的時候
These people know their sense of purpose,
這些人知道他們的生活目的感
and they activate in their life, that's worth about seven years
他們生活活躍，能有7年
of extra life expectancy.
的額外壽命。
There's no longevity diet.
沒有長壽食品
Instead, these people drink a little bit every day,
這些人每天就喝一點酒，
not a hard sell to the American population.
酒是不用強行賣給美國人的。
They tend to eat a plant-based diet.
他們常吃蔬菜食品
Doesn't mean they don't eat meat, but lots of beans and nuts.
不是說不吃肉但是吃很多豆類和堅果。
And they have strategies to keep from overeating,
他們有辦法避免飲食過量，
little things that nudge them away from the table at the right time.
幾乎沒有什么能把他們推向餐桌。
And then the foundation of all this is how they connect.
這些的根本是他們如何聯系。
They put their families first,
把家庭放在第一位，
take care of their children and their aging parents.
照顧孩子和年邁的父母。
They all tend to belong to a faith-based community,
他們的社區建立在誠信基礎上，
which is worth between four and 14
這個能增加4到14年
extra years of life expectancy
的生命。
if you do it four times a month.
當然，你一月至少要做四次才可以。
And the biggest thing here
這里最重要的事情是
is they also belong to the right tribe.
他們屬于一個正義的群體。
They were either born into
他們或者生在正義之家
or they proactively surrounded themselves with the right people.
或者是主動和正義之士呆在一起。
We know from the Framingham studies,
從弗雷明翰研究中我們得知
that if your three best friends are obese
如果你有三個好朋友都肥胖
there is a 50 percent better chance that you'll be overweight.
你也有一半肥胖的可能。
So, if you hang out with unhealthy people,
所以如果你和不健康的人在一起
that's going to have a measurable impact over time.
隨時間推移會受到很大影響。
Instead, if your friend's idea of recreation
如果你朋友娛樂的主意
is physical activity, bowling, or playing hockey,
是體力活動，打保齡球或打曲棍球
biking or gardening,
自行車或園藝工作，
if your friends drink a little, but not too much,
他們飲酒適量
and they eat right, and they're engaged, and they're trusting and trustworthy,
飲食適度，他們投入工作值得信任，
that is going to have the biggest impact over time.
最后就會對你產生最大影響。
Diets don't work. No diet in the history of the world
食物沒有什么用，歷史上沒有一種食物
has ever worked for more than two percent of the population.
能養活2%的人口。
Exercise programs usually start in January;
練習項目通常在一月開始
they're usually done by October.
十月結束。
When it comes to longevity
至于長壽，
there is no short term fix
沒有藥片或其他什么東西
in a pill or anything else.
能在短期內奏效。
But when you think about it,
但當你想到
your friends are long-term adventures,
你的朋友是長期的冒險活動時，
and therefore, perhaps the most significant thing you can do
因此，它是你為增加壽命和讓生命生機勃勃能夠做的最重要
to add more years to your life,
的事情
and life to your years. Thank you very much.
謝謝
