How To Live To 100YouTube↗  IA↗(long shot)
Science & Technology  1.9M views 41.7K likes 2.3K dislikes   13 Jul 2017
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Indonesian Zahra Wijaya
Arabic Shahad
Turkish Anıl Şan
Chinese Jared Han
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This episode is supported by 23andMe
本集由23andMe支持播出
The UN estimates by 2050
联合国估计，到2050年
3.2 million people will be 100 years or older,
将会有320万人活到100岁或更老
compared to 316 000 in 2011.
相比较2011年的316000人
So, what can you do to become a part of this
那么，我们要怎么做
elite centenarian club?
才能成为精英百岁俱乐部的一员
How can you, live to 100?
你要如何，活到100岁
There are some obvious steps like,
有一些简单的步骤，比如
stop getting take-out.
停止叫外卖
65 year-olds who cooked 5 times a week
65岁以上也能一周在家烹饪五次
were 45% more likely to live an extra decade.
就有45%的可能多活十年
Being a vegetarian means you have a
成为素食主义者就意味着
12% lowered risk of premature death.
降低12%过早死亡的风险
And, if you have to keep eating meat,
如果你一定要吃肉
lay off the cold-cuts.
远离冷切肉
Processed meats like sausage, bacon and cold-cuts
像香肠、培根、冷切这样的加工肉类
are linked to a higher incidence of
会极大提高癌症和心脏病
dying from cancer and heart disease.
的发病几率
Less oviously, could you win an Oscar?
说个不太可能的事，你能拿到奥斯卡奖吗？
Winners, on average live
获奖者们，比起落败者
4 years longer than their losing peers.
平均可以多活4年
Even a Nobel Prize could help,
甚至或者诺贝尔奖也能活的更长
as finalists end up to living
最终获奖者比起亚军
1 to 2 years longer than their runner-ups.
可以多活1到2年
Now, it may be time to move.
现在，是时候动起来！
The 20 counties in the US with the highest expediencies,
美国最长寿的20个县
also have average altitudes of 5967 feet above sea level
都在海拔1818米以上
In Japan, woman live to 87 on average, and men to 80.
在日本，女性平均寿命87岁，而男性为80岁
Compared to the US
相比较美国
with 82 and 77 years old, respectively.
分别是82岁和77岁
Then, like the Japanese,
那么，像日本人一样
You should start consuming more green tea and fish
你需要开始喝绿茶、吃鱼
A study of 40 500 Japanese people found that
一份对40500名日本人的研究表明
those who drank 5 or more cups of green tea daily,
那些一天喝五杯以上绿茶的人
had the lowest risk of dying from heart disease.
死于心脏病的几率极低
As well, those with a diet rich in Omega-3s from fish
此外，那些从鱼类中摄入足够Omega-3s的人
lived an extra 2.2 years
会增加2.2年的寿命
The world health organization recommends at least
国际卫生组织建议
150 minutes per week of exercise,
每周至少锻炼150分钟
potentially adding 4 years to your life.
有可能增加4年寿命
This could be either swimming or even... shopping?
这些运动可以是游泳、甚至是...逛街？
A Taiwanese study found that those who shop daily,
一项来自中国台湾的研究表明那些每日逛街的人，
even if they didn't buy anything,
哪怕什么都不买，
lowered their risk of death by 23% to 28%
依然能够降低23%到28%的死亡率。
Also, have sex,
做爱也可以作为一种锻炼
One study found that men who had sex only
一项研究表明，一个月做爱一次的男性
once a month, had a 45% higher risk of heart disease
比起一周两三次的男性，
than those had sex 2 to 3 times a week.
心脏病的发病风险提高45%
When it comes to sleeping, a long term study
再来谈谈睡眠
found that men who got less than 6 hours a night
一项长达14年的研究表明，
were 4 times more likely to die over the
一夜少于6小时的睡眠时间的人，
14 year period of the study.
会增加4倍死亡概率
With this in mind, it's important to be realistic
再来说说性格，
literally.
这十分重要
A German study found that those
一项德国研究表明
who overestimate their future happiness
那些高估自己未来幸福的人
have a higher risk of death compared to
比起那些认为未来灰暗的人
thier peers, who predicted a darker future.
更容易死亡
People who identify as Hispanic live an average
那些被认定为西班牙裔的人
live an average of 2.5 years longer
比起美国人
than the average American.
平均多2.5年寿命
Researchers hypothesize that values of
研究人员推测是团结有爱的家庭观
family togetherness provides a longevity boost.
让他们活的更长久
A polish study found that dads of girls
一个波兰研究发现女孩的父亲，
live 74 weeks longer than average
比男孩的父亲的平均寿命水平，
than fathers of sons.
多74周
And if your a women,
而如果你是女性，
be more like Beyoncé and hope for twins.
希望像碧昂斯而且希望生双胞胎。
New research has discovered that having twins
最新研究发现生双胞胎
could be an evolution adaptation
的妈妈将会一次传递双份基因
where healthy moms pass on double
给到自己的后代
the genes at once
可能是一种进化适应性。
And these moms are also known to live longer.
而这些妈妈们都能活得更久。
When it comes to planning your life,
再看看计划你的生活对寿命的影响
get married, a Danish study of gay men
比如婚姻，一项丹麦对同性男士的婚姻调查
found that those who were married
发现那些已婚的同性恋
had lower mortality rates.
都有更低的死亡率
But, don't get married to the wrong person
但是不要与错误的人结婚
Another study of 1700 married adults found that
另一项对1700个已婚成年人的研究发现
the more a coupled argued,
夫妇吵得越厉害
the worse their health.
他们的健康越糟糕。
Don't force for retirement, as the
不要着急退休！
Harvard longevity project
据哈佛的一项关于长寿研究发现
found that those who have satisfying cariers
那些对事业更满意的人
and continued to work into their 70s
和持续工作到70多岁的人
made it to older ages.
活得更长。
And, just throw a pet in there as well.
还有，养一个宠物也不错。
Research shows that both cat and dog owners
研究发现养猫或者狗的人
tend to live longer than those without.
比起不养的人活的更久
Even if you havn't been living healthy so far,
甚至如果你到现在为止活的都不太健康，
it's never too late to start.
现在开始也并不晚。
A study found that taking on
研究表明保持健康的生活习惯
healthy habits like: eating good food,
比如：吃健康食品、锻炼、冥想
exercise, meditation and support from
以及从家人和朋友那里或者支持
friends and family
都有助于增加你的
can increase the length of your telomeres,
存在于染色体末端的
the caps on the end of your chromosomes that
随着年龄增长而减少的
that fray as we age.
的端粒长度
So, get started with all these tips, and
那么，开始使用这些技巧吧
start prepping for the 100 year-old birthday bash
同时，做好准备迎接100岁的生日！
Special thanks to 23andMe for sponsoring this video.
特别鸣谢23andMe赞助这部影片。
If you've ever wanted to understand your own DNA
如果你曾经想了解自己的DNA
and see where regions of the world
并且看到你的祖先
your ancestors come from,
来自世界的那个地方
or, how your DNA influences
或者，你的DNA如何影响
physical traits and health,
身体特征和健康，
then check out: [appears on screen]
那么就等于屏幕上的地址
We've tried it ourselves,
我们已经试过了自己，
and found out that Greg has a lot of Neanderthan DNA
并发现格雷格有很多尼安德特人的DNA
while Mitch found out why he likes pizza so much.
而米奇发现了他为什么如此喜欢比萨饼。
All you have to do is spit in a tube, and they'll
所有你需要做只是往试管里吐一口唾液
analyze your 23 pairs of chromosomes.
然后我们将会分析你的23对染色体。
(Which is where the name comes from.)
这是23andMe名称的由来。
agian, head to
再重复一次，登陆
" 23andMe.com/asap "
“23andMe.com/asap”
To learn more about yourself, now.
立刻，更加了解自己。
You can also check out our second video,
您还可以看看我们的第二个视频，
"Where do people live the longest"
“哪里的人最长寿”
By clicking the screen, or using the link in the description.
通过点击屏幕或使用描述中的链接。
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