8 healthy habits linked to living decades longer
8個健康習慣與延長壽命有關
A
study
of more than 700,000 people found that
adopting
eight healthy
habits by age 40 could
habits by age 40 could
extend life expectancy
by more than two decades
一項針對70多萬人的研究發現，在40歲之前養成8個健康習慣，可以延長20多年的預期壽命
People
who adopt eight healthy habits by the age of 40 may live about two
decades longer than those who don’t. The effect is lower but still
significant for people who have these eight habits by the time they are
60 years old.
who adopt eight healthy habits by the age of 40 may live about two
decades longer than those who don’t. The effect is lower but still
significant for people who have these eight habits by the time they are
60 years old.
在40歲之前養成8個健康習慣的人可能比那些不養成8個健康習慣的人多活20年。對於那些在60歲時養成這八種習慣的人來說，這種影響雖然較小，但仍然很重要。
Xuan-Mai Nguyen
at the VA Boston Healthcare System and her colleagues collected data on
physical
activity, diet, sleep, mental health, relationships and
alcohol use from a group of more than 700,000 US
alcohol use from a group of more than 700,000 US
veterans
between 40 and
99 years old.
99 years old.
Participants
completed a survey on their lifestyles
between 2011 and 2019, and the researchers analysed this alongside data
from their health records.
between 2011 and 2019, and the researchers analysed this alongside data
from their health records.
美國退伍軍人管理局波士頓醫療系統的阮玄梅(音譯)和她的同事們收集了70多萬名年齡在40歲到99歲之間的美國退伍軍人的身體活動、飲食、睡眠、心理健康、人際關係和飲酒方面的資料。參與者在2011年至2019年間完成了一項關於他們生活方式的調查，研究人員將這項調查與他們的健康記錄資料一起進行了分析。
During
the eight-year study period, 33,375 participants died. After adjusting
for factors like age, socioeconomic status and race, the researchers
found that there were eight habits that were correlated with a
significantly lower risk of dying from any cause during this period.
These included eating a healthy diet, exercising, maintaining positive social relationships, managing stress, consuming alcohol in moderation, never smoking, sleeping well and not having an opioid use disorder.
the eight-year study period, 33,375 participants died. After adjusting
for factors like age, socioeconomic status and race, the researchers
found that there were eight habits that were correlated with a
significantly lower risk of dying from any cause during this period.
These included eating a healthy diet, exercising, maintaining positive social relationships, managing stress, consuming alcohol in moderation, never smoking, sleeping well and not having an opioid use disorder.
在8年的研究期間，33375名參與者死亡。在調整了年齡、社會經濟地位和種族等因素後，研究人員發現，在這段時間裡，有8種習慣與死於任何原因的風險顯著降低相關。這些措施包括健康飲食、鍛鍊身體、維持積極的社會關係、管理壓力、適量飲酒、從不吸菸、睡眠良好和沒有鴉片依賴。
Physical
activity influenced longevity the most.Moderate
activity influenced longevity the most.Moderate
exercise –
equivalent
to
at least
briskly
walking a few blocks each day – was associated with a
46 per cent lower risk of dying during the eight-year
46 per cent lower risk of dying during the eight-year
time frame
than being
sedentary
.
體育活動對長壽的影響最大。適度運動——相當於每天至少快步走幾個街區——與久坐相比，在8年的時間框架內，死亡風險降低了46% 。
People
without a history of opioid use disorder had a 38 per cent reduced risk
of death in the period than those who did, and those who never smoked
had a 29 per cent lower risk
without a history of opioid use disorder had a 38 per cent reduced risk
of death in the period than those who did, and those who never smoked
had a 29 per cent lower risk
versus
current or former smokers.
在此期間，沒有吸菸史的鴉片依賴比吸菸者的死亡風險降低了38% ，而那些從不吸菸的人比現在或過去吸菸者的死亡風險降低了29% 。
A healthy diet including mostly whole, plant-based foods, and stress management – determined by a low score on a post-traumatic stress disorder
(PTSD) assessment – decreased the chances of dying during the period by
about 20 per cent. The same was true for
(PTSD) assessment – decreased the chances of dying during the period by
about 20 per cent. The same was true for
moderation when it comes to
alcohol, defined as drinking no more than four
alcohol, defined as drinking no more than four
alcoholic beverages
in a
day, as well as sleeping 7 to 9 hours a night. Positive social
relationships had the least influence, lowering the chance of death in
the time frame by only 5 per cent.
day, as well as sleeping 7 to 9 hours a night. Positive social
relationships had the least influence, lowering the chance of death in
the time frame by only 5 per cent.
健康的飲食包括大部分完整的植物性食物和壓力管理——由創傷後心理壓力緊張綜合症評估(PTSD)的低分決定——在這段時間內減少了大約20%
的死亡機會。對於適度飲酒也是如此，適度飲酒的定義是一天不超過四杯酒精飲料，以及每晚睡7到9個小時。積極的社會關係影響最小，在規定時間內死亡的可能性僅降低5%
。
Using this information, Nguyen and her colleagues modelled the lifespan
of people who adopted all eight habits by 40 years old. Men and women
would live almost 24 years longer and 23 years longer,
would live almost 24 years longer and 23 years longer,
respectively
,
than those who didn’t adopt any
than those who didn’t adopt any
intervention
. If participants
implemented interventions
by 60 years old, their lives could be 18 years
longer
longer
, regardless of gender
.
利用這些資訊，Nguyen 和她的同事模擬了40歲時養成所有八種習慣的人的壽命。與不採取任何干預措施的人相比，男性和女性的壽命分別延長了24年和23年。如果參與者在60歲之前實施干預措施，他們的壽命可以延長18年，無論性別如何。
“These
eight lifestyle factors don’t involve
eight lifestyle factors don’t involve
medications
. Doctors don’t
necessarily need to be involved,” says Nguyen, who
necessarily need to be involved,” says Nguyen, who
presented
these
findings on 24 July at the American Society for Nutrition conference in
Boston. “That is very powerful because it shows that individuals really
can
findings on 24 July at the American Society for Nutrition conference in
Boston. “That is very powerful because it shows that individuals really
can
have a say over
their future [health].”
“這八個生活方式因素與藥物無關。醫生不一定需要參與進來,”Nguyen 說，他在7月24日于波士頓舉行的美國營養學會會議上提出了這些發現。“這非常有力，因為它表明，個人確實可以對自己的未來(健康)擁有發言權。”
However, Jenny Jia
at Northwestern University in Illinois says it isn’t always that
simple. “There can be barriers at the community level, environmental
level or policy level to adopting some of these lifestyle behaviours,”
she says. For instance, people in
simple. “There can be barriers at the community level, environmental
level or policy level to adopting some of these lifestyle behaviours,”
she says. For instance, people in
low-income neighbourhoods
may not have
access to healthy food options, which also tend to be more expensive
and require additional prep time than less healthy
access to healthy food options, which also tend to be more expensive
and require additional prep time than less healthy
alternatives
.
然而，伊利諾伊州西北大學的詹妮•賈表示，事情並不總是那麼簡單。“在社群層面、環境層面或政策層面，採取某些生活方式行為可能存在障礙,”她表示。例如，低收入社群的人們可能無法獲得健康的食物選擇，這些選擇往往比不太健康的選擇更昂貴，需要額外的準備時間。
It
is also important to remember
is also important to remember
this is an
observational
study, meaning
it only found associations, says Nguyen. We cannot
it only found associations, says Nguyen. We cannot
assume
that the
habits themselves extend lifespan.
habits themselves extend lifespan.
Nguyen說，記住這是一個觀察性研究也很重要，這意味著它只能找到聯絡。我們不能假設習慣本身就能延長壽命。