Expert Tips for Living Longer: It’s Not All About Eating Vegetables and Exercising长寿之道：吃蔬菜和勤锻炼并非全部

贝姬·厄珀姆 译/陈丽

Quality relationships and a sense of purpose can go a long way1 in helping you add years （and happiness） to your life.良好的人際关系和清晰的目标感很重要，有助于延年益寿（并增加幸福感）。

The beginning of a new year is a time when many of us reassess our health habits. We try to build on what’s working and make an effort to drop a few things that seem to get in the way of our quest to become our “best self.”

But do you ever wonder if you’re focusing on the right things？ In an ideal world， we’d have unlimited amounts of time and energy to devote to every healthy food and activity that we read or hear about， but most of us have to be selective in choosing what to pursue.

As you might expect， choices like exercise， alcohol consumption， and smoking can all impact how long you live， but research also suggests that efforts we make in other ways—some of which may not seem “health”-related—can make a big difference， no matter what your age.

At any age， asking life’s big questions

Whether people are in their twenties and thirties， at midlife， or in their sixties and seventies， they should take time to reflect on life’s “big” questions， says Philip Pizzo， MD2， former dean of the Stanford School of Medicine in California， and the founding director of the Stanford Distinguished Careers Institute （DCI）.

Dr. Pizzo wrote an article published in January 2020 in the Journal of the American Medical Association （JAMA） offering a “prescription for longevity in the 21st century” that focused on the importance of life purpose， social engagement， and positive lifestyle choices. “What is my sense of purpose that defines me？ What gives me satisfaction？ How do I overcome boundaries of loneliness by reaching out and creating community？” are questions that we should consider and even discuss with our doctors， says Pizzo.

“Along with lifestyle choices like exercising， good nutrition， and not smoking， these factors make a huge difference in terms of well-being and really impact health outcomes，” he adds.

Cultivating connection with friends and family and strengthening your life purpose may require you to step out of your comfort zone even more than a Zumba class， but they offer the reward of a long and satisfying life， no sweat or spandex3 required.

Social connection： the ties that bind may help hold your health together， too

If you were going to invest now in your future best self， where would you put your time and your energy？ This is a key question Robert Waldinger， MD， asked in his TED talk entitled， “What Makes a Good Life？ Lessons from the Longest Study on Happiness，” which has amassed over 15 million views. Dr. Waldinger is a psychiatrist at Massachusetts General Hospital in Boston as well as the director of the Harvard Study of Adult Development， one of the world’s longest studies of adult life.

Researchers found that people who were the most satisfied with their relationships at age 50 were the healthiest at age 80. This is likely due to several factors， says Waldinger. “One is that we’re more connected to people， we’re more likely to take better care of ourselves. Our mood is better， we feel better， and that might lead us to engage in something good for us， like exercise or eating better or drinking less，” he says.

Sometimes it’s these connections and the feelings they engender that can help us make better decisions， says Waldinger. The positive impact of relationships is not necessarily about the “big” choices， but rather the small microscopic decisions that are moment to moment， he adds.

Having a supportive partner can help you take better care of yourself as well， says Waldinger. “They can remind you to take your medicine or to get that problem you’ve been concerned about checked out at the doctor，” he says. Your partner wants you to stay healthy and they might nudge you in that direction， says Waldinger.

Relationships need not be perfect to be valuable

It’s important to note that in relationships or life， things aren’t smooth and happy all the time; that’s not the goal and it’s not how you measure “success，” says Waldinger. “People have difficulties in relationships， but when it’s possible， try to hang in there and work out differences，” he says.

“It’s an investment worth making，” he adds. Obviously， we don’t want to encourage people to stay in abusive relationships， but the idea is to hang in there when times get difficult and not just to give up， he adds.

Life purpose： finding meaning can help you live longer

Why are we here？ Do you feel like what you do makes a difference？ Those might seem like “deep questions” that you may not often consider， but research shows they can really affect your health. A study published in May 2019 in JAMA Network Open set out to see if there’s a connection between a strong life purpose and living longer.

To assess the strength of life purpose， 6，985 participants between ages 51 and 61 were asked to respond on a scale from 1 （strongly disagree） to 6 （strongly agree） for seven different items. Questions included statements such as， “Some people wander aimlessly through life， but I am not one of them，” or “I feel as though I have more to do in life.”

“We found that people with the lowest scoring group had about a two-and-a-half-fold increased risk of death compared with people with the highest scores，” says Celeste Leigh Pearce， PhD4， MPH5， associate professor of epidemiology at the University of Michigan in Ann Arbor and coauthor of the study.

Unlike many health behaviors， life purpose can look different for everyone， says Pearce. “That’s what I like about it. Each person can identify what matters to them and then seek out opportunities to pursue their own personal goals and values，” says Pearce.

Healthy lifestyle choices： good habits can reduce your risk of many diseases

Lifestyle habits can also make a substantial difference in increasing the years and quality of your life， according to a study published in January 2020 in BMJ6. Investigators from Harvard looked at more than 110，000 women and men who were enrolled in the Nurses’ Health Study and the Health Professionals Follow-Up Study. Five key health habits were evaluated in the following ways：

A healthy diet was measured by a high score on the Alternative Healthy Eating Index. This measure was developed by experts at Harvard University’s department of nutrition， and a high score indicates a diet rich in vegetables， fruits， whole grains， nuts， and legumes with limited amounts of red or processed meat， trans fats， and sodium.

Regular exercise was defined as at least 3.5 hours a week， or 30 minutes a day， of moderate to vigorous activity.

Healthy weight range was a body mass index （BMI）7 of 18.5 to 24.9.

Smoking was self-reported， and never having smoked or having stopped smoking were preferred behaviors compared with currently smoking.

Moderate alcohol consumption was consistent with guidelines from the Centers for Disease Control and Prevention （CDC） and defined as one or fewer drinks8 per day for women and two or fewer drinks per day for men.              ■

每個新年伊始，许多人都会重新评估自己的健康习惯。我们试图继续保持那些行之有效的习惯，并努力改掉一些似乎妨碍我们成就“最佳自我”的习惯。

但你可曾想过，你所专注的习惯是否正确？理想状态下，我们可以有无限的时间和精力来尝试我们读到或听说过的每种健康食物和运动，但大多数人在决定尝试什么时都不得不有所挑选。

正如你所预料的，诸如锻炼、饮酒、抽烟这样的习惯均会影响寿命，但是研究也表明，我们在其他方面的努力——这些努力有些看起来或许与“健康”无关——同样会对寿命产生重大影响，而且这种影响与年龄大小没有关系。

不分老少，都要思考人生的重大问题

人们不论正值青壮、人到中年，还是已迈入老年，都应该花些时间来思考人生的“重大”问题，菲利普·皮佐博士如是说。皮佐曾经担任位于美国加利福尼亚州的斯坦福大学医学院的院长，是斯坦福大学杰出事业研究院的创始院长。

皮佐博士在2020年1月出版的《美国医学会杂志》上发表了一篇文章，提供了一份“21世纪的长寿处方”，重点讨论了人生目标、社会交往和积极生活方式的重要性。“什么是我借以自我定位的人生目标？什么给我以满足感？我如何通过与外界交往并创建关系群来克服孤独感？”——皮佐博士说，这些是我们应该考虑甚至向医生咨询的问题。

他进一步认为：“这些因素，就和积极锻炼、保证营养、不吸烟等生活方式的选择一样，对健康极为重要，并会真正影响健康状况。”

增强与朋友和家人的联系、加强你的人生目标感，这些甚至可能比报名参加尊巴健身课更能迫使你走出舒适区，而它们也提供回报——给你一个更为长寿也更加幸福的人生，并且还不需要流汗和购买健身衣。

社会交往：尽管具有约束性但也会帮助你保持健康

假如你现在准备投资以求未来实现最佳自我，你会往哪里花时间和精力？这就是罗伯特·瓦尔丁格博士在他的TED演讲中提出的关键问题。该演讲题为《什么造就了幸福生活？来自对幸福最久研究的结论》，累计观看人次已经超过1500万。瓦尔丁格博士是位于美国波士顿的麻省总医院的一名精神科医生，也是哈佛大学成人发展研究项目的主管，该项目是世界上持续时间最久的成人生活研究项目之一。

研究者们发现，50岁时对自己的情感关系最满意的人群到了80岁时最为健康。瓦尔丁格博士表示，这一现象可能由多个因素造成。他说：“一个因素是，我们越与人交往，就越会更好地照顾自己。我们的情绪更好，自我感觉更佳，而这会引导我们去做某些对我们有益的事，例如运动、吃得更好或减少饮酒。”

瓦尔丁格说，有时，正是这些社会交往以及它们促生的情绪能够帮助我们做出更佳的决定。情感关系的积极影响不一定仅限于“重大”的选择，更多的还是一些即时做出的极小的决策，他补充道。

瓦尔丁格说，拥有一位爱护你的伴侣还能帮助你更好地照顾自己。“他们会提醒你吃药，提醒你就那个让你忧心的问题去看医生。”他表示，你的伴侣会希望你保持健康，督促你朝这个方向努力。

并非只有完美的關系才有价值

瓦尔丁格表示，值得注意的一点是，在两性关系或者生活中，事情并不总会一帆风顺，生活也不会永远幸福美满——你不该将之当作奋斗的目标，也不该将其作为衡量“成功”的标尺。他说：“两性关系中会出现困难，但只要有可能，请尽力维系，想办法解决分歧。”

他表示：“这份投入是值得的。”显然，我们不是鼓励人们在遭受虐待时忍气吞声，而是建议，如果出现了困难，请坚持一下而不是简单放弃，他补充道。

人生目标：找到人生的意义能够延年益寿

我们为什么活着？你觉得自己的所作所为有价值吗？这些问题或许看似“深奥”，平时也不会经常考虑，但研究表明，它们真能影响健康。2019年5月出版的《美国医学会杂志（网络开放版）》发表了一份研究报告，该研究旨在探讨坚定的人生目标和长寿之间有无联系。

为了评估人生目标的力量，6985名年龄在51岁至61岁之间的受访者被要求就7个不同项目在1（强烈不同意）至6（强烈同意）的评分范围内做出选择。待选问题包括如下一些陈述：“有些人毫无目标地虚度光阴，但我不是这样的人”“我觉得我生命中似乎还有好多事要做”。

“我们发现，评分最低的人群与评分最高的人群相比，死亡的风险增加了1.5倍。”该研究报告的合著者、美国密歇根大学安娜堡分校的流行病学副教授塞莱斯特·利·皮尔斯（公卫硕士、哲学博士）说。

皮尔斯表示，和许多健康行为不同，人生目标因人而异。她说：“这正是我喜欢它的地方。每个人都能够找到对自己而言重要的目标，并寻找机会去追求各自的人生目标和价值。”

健康的生活方式：好习惯能降低多种疾病风险

根据2020年1月发表在《英国医学杂志》的一份研究报告，生活方式对延长寿命、提高生活品质也具有极其重要的影响。哈佛大学的研究者们调查了超过11万报名参加护士健康研究和医务人员随访研究计划的女性和男性。研究评估了5个关键的健康习惯，详情如下：

健康饮食在“替代性健康饮食指数”中被给予高分。这一衡量标准是由哈佛大学营养系的专家们研发出来的，高分饮食应富含蔬菜、水果、全谷物、坚果和豆类，同时限量摄入红肉或加工肉制品、反式脂肪和钠。

经常锻炼的标准是一周至少3.5小时或者每天30分钟的中高强度活动。

健康体重的范围是身体质量指数在18.5至24.9之间。

抽烟是自述行为，相较目前仍在抽烟，从未抽烟或已经戒烟是更为有利健康的行为。

适度饮酒的标准与疾病控制与预防中心的指南一致：平均每天的饮酒量，女性不超过一个饮酒单位，男性不超过两个饮酒单位。

（译者单位：北京外国语大学）