8 healthy habits linked to living decades longer

8个健康习惯与延长寿命有关

A
study
of more than 700,000 people found that
adopting
eight healthy habits by age 40 could
extend life expectancy
by more than two decades

一项针对70多万人的研究发现，在40岁之前养成8个健康习惯，可以延长20多年的预期寿命

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.

在40岁之前养成8个健康习惯的人可能比那些不养成8个健康习惯的人多活20年。对于那些在60岁时养成这八种习惯的人来说，这种影响虽然较小，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
veterans
between 40 and 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.

美国退伍军人管理局波士顿医疗系统的阮玄梅(音译)和她的同事们收集了70多万名年龄在40岁到99岁之间的美国退伍军人的身体活动、饮食、睡眠、心理健康、人际关系和饮酒方面的数据。参与者在2011年至2019年间完成了一项关于他们生活方式的调查，研究人员将这项调查与他们的健康记录数据一起进行了分析。
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.
在8年的研究期间，33375名参与者死亡。在调整了年龄、社会经济地位和种族等因素后，研究人员发现，在这段时间里，有8种习惯与死于任何原因的风险显著降低相关。这些措施包括健康饮食、锻炼身体、维持积极的社会关系、管理压力、适量饮酒、从不吸烟、睡眠良好和没有鸦片依赖。

Physical 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  
time frame
than being
sedentary
.

体育活动对长寿的影响最大。适度运动——相当于每天至少快步走几个街区——与久坐相比，在8年的时间框架内，死亡风险降低了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
versus
current or former smokers.

在此期间，没有吸烟史的鸦片依赖比吸烟者的死亡风险降低了38% ，而那些从不吸烟的人比现在或过去吸烟者的死亡风险降低了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
moderation when it comes to 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.

健康的饮食包括大部分完整的植物性食物和压力管理——由创伤后心理压力紧张综合症评估(PTSD)的低分决定——在这段时间内减少了大约20% 的死亡机会。对于适度饮酒也是如此，适度饮酒的定义是一天不超过四杯酒精饮料，以及每晚睡7到9个小时。积极的社会关系影响最小，在规定时间内死亡的可能性仅降低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,
respectively
, than those who didn’t adopt any
intervention
. If participants
implemented interventions
by 60 years old, their lives could be 18 years longer
, regardless of gender
.

利用这些信息，Nguyen 和她的同事模拟了40岁时养成所有八种习惯的人的寿命。与不采取任何干预措施的人相比，男性和女性的寿命分别延长了24年和23年。如果参与者在60岁之前实施干预措施，他们的寿命可以延长18年，无论性别如何。

“These eight lifestyle factors don’t involve
medications
. Doctors don’t 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
have a say over
their future [health].”

“这八个生活方式因素与药物无关。医生不一定需要参与进来,”Nguyen 说，他在7月24日于波士顿举行的美国营养学会会议上提出了这些发现。“这非常有力，因为它表明，个人确实可以对自己的未来(健康)拥有发言权。”
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
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
alternatives
.

然而，伊利诺伊州西北大学的詹妮•贾表示，事情并不总是那么简单。“在社区层面、环境层面或政策层面，采取某些生活方式行为可能存在障碍,”她表示。例如，低收入社区的人们可能无法获得健康的食物选择，这些选择往往比不太健康的选择更昂贵，需要额外的准备时间。
It is also important to remember
this is an
observational
study, meaning it only found associations, says Nguyen. We cannot
assume
that the habits themselves extend lifespan.

Nguyen说，记住这是一个观察性研究也很重要，这意味着它只能找到联系。我们不能假设习惯本身就能延长寿命。

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