让你更健康长寿的10种生活方式

Living a long life may be a lot easier than you think. That's according to a report from Harvard MedicAl School. The report starts by saying that middle-aged and older women need to worry about particular health concerns -- osteoporosis, breast cancer, ovarian cancer and heart disease. That's no surprise. But what makes this report special is the attention it gives to the small lifestyle changes women can make to create significant health improvement.
长寿比你想的还容易。这是根据哈佛医学院所作的报告。报告一开始指出，中年妇女和老年女性需要担心一些健康问题——骨质疏松，乳腺癌，子宫癌和心脏病。这是毫无疑问的。但是这个报告特别之处在于它关注女性所能做的改变小的生活方式，获得身体健康的改善。

According to the report, healthy eating habits -- like replacing animal fats with vegetable oils -- can cut the risk of heart attack almost in half. Four lifestyle changes -- stopping smoking, becoming more active, reducing blood pressure and controlling diabetes -- greatly reduce the chances of a woman landing in a nursing home.
根据该报告，健康的饮食习惯——如用植物油代替动物油——可以将患心脏病的风险减少一半。四种生活方式的改变——不吸烟，更加积极，降血压和控制血糖——可以大大降低把女性送进私人疗养院的机率

Dr. Celeste Robb-Nicholson, Medical editor of the report, says "one thing I'm learning from my patients is that every woman is unique, not only in her genetic endowment but in her life experiences as well. And each woman ages differently. As a result, your health concerns aren't likely to be the same as they were 30 years ago, nor are they likely to be identical to those of your friends."
该报告编辑Celeste Robb-Nicholson博士说“从我的病人中我学到一件事，就是每个女性都是特别的，不只在她们的基因，而且在她们的生活经历上。而且每个女性变老程度不同。所以，你的健康问题跟她们30年前的不一样，跟你朋友的也不一样。”来源:恒星英语学习网

Among the most interesting sections in the book is one labeled "managing bothersome problems."
该书最有趣的部分就在标题为“处理麻烦问题”上。

These include persistent menopausal symptoms. And while estrogen was prescribed for decades for these problems, by the late 1990s studies were showing the hormone therapy might actually increase the risk of heart attacks.
这包括持续的更年期症状。尽管数十年来这种疾病都是开雌性激素的药，但是直到20世纪90年代，研究表明雌素疗法实际上增加患心脏病的风险。

Non-hormonal approaches to menopausal symptoms the study suggests include:
•Dressing in layers to easily shed clothes and alleviate hot flashes.
•Sleeping in a cool room to avoid sleep disturbances from hot flashes.
•Using lubricants and moisturizers to relieve dryness and vaginal itching.
•Using prescription antidepressants to relieve depression and hot flashes.
•Regular exercise, such as brisk walking, has been shown to improve memory and help sleep problems in women 50-63 years old.
研究表明更年期症状的非荷尔蒙疗法包括：
选择多层次且容易脱的衣服减轻潮热。
睡在凉爽的房间里避免潮热引起的睡眠障碍。
使用润滑剂和润肤露预防干燥和阴部瘙痒。
使用抗抑郁药减轻抑郁症和潮热。
定期锻炼，如快步走，可以提高记忆力和有助于解决50~63岁女性的睡眠问题。

(恒星英语学习网原创编译,转载请注明出处!)Of course, the report also includes understanding such health risks as Alzheimer's and stroke. Meanwhile, for all women -- even those beyond menopause -- the report suggests 10 steps to a longer and healthier life.
They are:
当然，报告还包括对如老年痴呆症和中风这类健康疾病的了解。同时，针对所有女性——甚至那些过了更年期的——报告给出更加长寿、健康地生活的10个步骤。他们分别是：

1. Shun cigarette smoke, separate yourself from smokers. Become a nag and tell anyone you know who smokes to stop.
1 不吸烟，远离吸烟人群。变成一个爱唠叨的人，告诉所有你认识的人不再吸烟。

2. Keep moving. The U. S. Department of Health and Human Services suggests every adult get at least 150 minutes of moderate aerobic activity a week. Sessions should be at least 10 minutes long.
2 坚持运动。美国卫生与人力资源服务部表明每个成人每周至少要做150分钟的中度有氧运动。每次至少要做10分钟。

3. Eat like an Aegean. Follow the Mediterranean diet pattern of mostly plant foods, limiting animal protein to fish and poultry, using olive oil as the principal fat and use wine in moderation.
3 像爱琴海的人一样饮食。学习地中海饮食模式，即大部分是种植食物，限制动物蛋白质，只吃鱼和家禽，把橄榄油作为主要的脂肪，和适度饮酒。

4. Mind your body mass index. Obesity increases the risk of diabetes 20 times and substantially boosts the risk of developing high blood pressure, heart disease, stroke and gallstones.
4 关注你的身体质量指数。 肥胖增加患糖尿病20倍的风险，实际上还增加患上高血压、心脏病、中风和胆结石的风险。

5. Lift a glass, but only one. Alcohol's effects become more insidious as women age because the body's water-to-fat ratio declines over the years.
5 饮一杯酒，但仅仅一杯。酒精的作用会随着女性变老而更严重，因为身体的水转化成脂肪的比率也随着下降。

(恒星英语学习网原创编译,转载请注明出处!)6. Don't run up a sleep debt. Medical evidence suggests we need seven to nine hours of sleep daily, but more than 60 percent of women regularly fall short of that goal.
6 不要积欠睡眠债。医学证明，我们每天需要睡7-8个小时，但是超过60%的女性经常没有达到那个目标。

7. Be your own best advocate on health issues.
7 成为自己健康问题的最有力支持者。

8. Keep connected. Older women who remain socially active live longer and healthier lives than their solitary counterparts.
8 保持联系。保持社交活跃的老年女性比隐居的同伴活得更长寿更健康。

9. Avoid stress. Find techniques to reduce stress and its effects.
9 避免压力。寻找降低压力和其副作用的方法。

10. Use supplements selectively. Experts agree the best way to get nutrients is through food. Only calcium and vitamin D, essential in preserving bone density, are recommended supplements. And that includes 1,200 mg of calcium and 1,000 mg of vitamin D.
10 选择性地使用营养补充品。专家承认获取营养的最好方式就是食物。只有维持骨骼密度的钙和维生素D是推荐的补充品。那包括1200毫克的钙和1000毫克的维生素D。

(恒星英语学习网原创编译,转载请注明出处!)