ABOUT THE SPEAKER
Dan Buettner - Longevity coach, explorer
National Geographic writer and explorer Dan Buettner studies the world's longest-lived peoples, distilling their secrets into a single plan for health and long life.

Why you should listen

What do Seventh-Day Adventists in California, the residents of Sardinia, Italy and the inhabitants of the islands of Okinawa, Japan have in common? They enjoy the longest, healthiest lives on the planet. Dan Buettner assembled a team of researchers to seek out these "hotspots of human health and vitality," which he calls Blue Zones, and to figure out what they do that helps them live so long.

Buettner, a world-renowned explorer and a writer for National Geographic, travels the world seeking out new Blue Zones (he's found five, to date) and speaking at seminars and on TV, sharing the habits that lead to long life. He is the founder of Quest Network, and has set three world records for endurance cycling.

More profile about the speaker
Dan Buettner | Speaker | TED.com
TEDxTC

Dan Buettner: How to live to be 100+

丹•比诺:如何健康长寿

Filmed:
4,070,934 views

为了寻找健康长寿的秘诀,丹•比诺与他的研究团队研究了世界上被称为“蓝区”的地方。在这些特殊地方,老年人能活到创纪录的年龄并且仍然保持活力四射。丹比诺在ted分享了九种使得这些老年人年过一百的普通的饮食和生活习惯。
- Longevity coach, explorer
National Geographic writer and explorer Dan Buettner studies the world's longest-lived peoples, distilling their secrets into a single plan for health and long life. Full bio

Double-click the English transcript below to play the video.

00:16
Something called the Danish丹麦 Twin双胞胎 Study研究
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一个叫“丹麦双胞胎”的研究表明,
00:18
established既定 that only about 10 percent百分
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普通人在生物学允许的限度内的寿命,
00:20
of how long the average平均 person lives生活,
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仅仅有百分之十
00:23
within certain某些 biological生物 limits范围, is dictated决定 by our genes基因.
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是由我们的基因决定的。
00:26
The other 90 percent百分 is dictated决定 by our lifestyle生活方式.
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另外的百分之九十则取决于我们的生活方式。
00:31
So the premise前提 of Blue蓝色 Zones: if we can find the
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因此,对蓝区研究的前提是:如果我们能找到
00:33
optimal最佳 lifestyle生活方式 of longevity长寿
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长寿的最佳生活方式,
00:35
we can come up with a de facto事实上 formula
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我们就可以得出一个实际的
00:38
for longevity长寿.
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长寿公式。
00:40
But if you ask the average平均 American美国 what the optimal最佳 formula
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但是,如果你问个普通的美国人,最佳的
00:42
of longevity长寿 is, they probably大概 couldn't不能 tell you.
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长寿公式是什么,他们就有可能答不上来。
00:45
They've他们已经 probably大概 heard听说 of the South Beach海滩 Diet饮食, or the Atkins阿特金斯 Diet饮食.
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他们也许听说过南海岸饮食法,或者阿特金斯饮食法。
00:48
You have the USDAUSDA food餐饮 pyramid金字塔.
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你见过农业部的食物金字塔
00:50
There is what Oprah奥普拉 tells告诉 us.
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奥普拉会这么说
00:52
There is what Doctor医生 Oz奥兹 tells告诉 us.
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欧兹博士会那么说©
00:54
The fact事实 of the matter is there is a lot of confusion混乱
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但是我们真的很困惑
00:57
around what really helps帮助 us live生活 longer better.
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什么东西才真的能使我们更健康长寿。
01:00
Should you be running赛跑 marathons马拉松 or doing yoga瑜伽?
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你应该跑马拉松,还是练瑜伽?
01:05
Should you eat organic有机 meats肉类
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是该食用有机肉制品呢?
01:07
or should you be eating tofu豆腐?
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还是该吃豆腐?
01:09
When it comes to supplements补品, should you be taking服用 them?
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需不需要服用滋补品,
01:12
How about these hormones激素 or resveratrol白藜芦醇?
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激素,或者白藜芦醇(一种营养补充品)?
01:15
And does purpose目的 play into it?
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还有,能否达到食用这些东西的目的?
01:17
Spirituality灵性? And how about how we socialize应酬?
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我们的信仰呢?我们与他人的交往呢?这些重要吗?
01:20
Well, our approach途径 to finding发现 longevity长寿
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我们找到健康长寿秘诀的研究方法是
01:22
was to team球队 up with National国民 Geographic地理,
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与《国家地理》杂志
01:24
and the National国民 Institute研究所 on Aging老化,
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和国家老龄化研究院的研究人员合作©
01:26
to find the four demographically人口统计学 confirmed确认 areas
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找出四个人口统计学信息确切的
01:30
that are geographically地理 defined定义.
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并且有明确的地理界线 的地区™
01:32
And then bring带来 a team球队 of experts专家 in there
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然后带领一组专家到这些地区
01:34
to methodically有条不紊 go through通过 exactly究竟 what these people do,
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仔细分析在那里生活的人们做些什么
01:37
to distill蒸馏 down the cross-cultural跨文化 distillation蒸馏.
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提取出跨越文化的健康长寿真谛©
01:41
And at the end结束 of this I'm going to tell you what that distillation蒸馏 is.
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在我的报告的最后,我会揭晓这些真谛©
01:44
But first I'd like to debunk揭穿 some common共同 myths神话
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但首先,我想戳穿一些常见的
01:47
when it comes to longevity长寿.
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关于长寿的谣言。
01:49
And the first myth神话 is if you try really hard
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谣言一:如果你很努力地尝试,
01:52
you can live生活 to be 100.
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你就可以活到一百岁。
01:54
False.
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错了。
01:56
The problem问题 is, only about one out of 5,000 people
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事实上,在美国,每五千人中只有一人
01:59
in America美国 live生活 to be 100.
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能活到一百岁
02:02
Your chances机会 are very low.
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你的机会太小了。
02:04
Even though虽然 it's the fastest最快的 growing生长 demographic人口 in America美国,
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尽管现在美国正处与人口增长最快的时期¼
02:07
it's hard to reach达到 100.
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活到一百岁仍然还是很困难的
02:09
The problem问题 is
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问题在于,
02:11
that we're not programmed程序 for longevity长寿.
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我们人类没被设为长寿,
02:15
We are programmed程序 for something called
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只是被预设为需要达到
02:17
procreative生育 success成功.
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繁衍的成功的状态
02:20
I love that word.
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这个词棒极了
02:22
It reminds提醒 me of my college学院 days.
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让我回想起我上大学的时候™
02:25
Biologists生物学家 term术语 procreative生育 success成功 to mean
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生物学对生殖成功的定义是™
02:27
the age年龄 where you have children孩子
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你有孩子的年龄
02:30
and then another另一个 generation, the age年龄 when your children孩子 have children孩子.
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以及下一代,你孩子有他们自己孩子的年龄
02:33
After that the effect影响 of evolution演化
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达到这个年龄后,生物遗传的意义
02:35
completely全然 dissipates消散.
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就完全淡化了®
02:38
If you're a mammal哺乳动物, if you're a rat
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不论你是哺乳动物,老鼠
02:41
or an elephant, or a human人的, in between之间, it's the same相同 story故事.
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大象,人,或是其它,道理都一样
02:45
So to make it to age年龄 100, you not only have to have
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所以要活到一百岁,你不仅要
02:48
had a very good lifestyle生活方式, you also have to have won韩元
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有一个很好的生活方式,你还必须
02:51
the genetic遗传 lottery抽奖.
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拥有长寿基因的好运
02:53
The second第二 myth神话 is,
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第二个谣言是,
02:55
there are treatments治疗 that can help slow,
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拥有能够帮助我们减缓
02:58
reverse相反, or even stop aging老化.
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倒转甚至阻止衰老的方法
03:00
False.
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03:02
When you think of it, there is 99 things that can age年龄 us.
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说到这,有99种可能会使我们老去。
03:06
Deprive剥夺 your brain of oxygen for just a few少数 minutes分钟,
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让大脑缺氧,仅几分钟
03:08
those brain cells细胞 die, they never come back.
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就会使得脑细胞死亡并永不能复活
03:11
Play tennis网球 too hard, on your knees膝盖, ruin废墟 your cartilage软骨,
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过度打网球会损害膝盖的软骨
03:14
the cartilage软骨 never comes back.
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你的软骨永远不再复原。
03:16
Our arteries动脉 can clog阻塞. Our brains大脑 can gunk泥流 up with plaque牌匾,
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我们的动脉会堵塞。大脑会因血小板凝结
03:19
and we can get Alzheimer's老年痴呆症.
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而得老年痴呆症
03:21
There is just too many许多 things to go wrong错误.
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我们体内有35万亿个细胞
03:23
Our bodies身体 have 35 trillion cells细胞,
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出问题的可能性太多
03:29
trillion with a "T." We're talking national国民 debt债务 numbers数字 here.
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我们这里说的是国债数量。
03:33
(Laughter笑声)
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哈哈
03:34
Those cells细胞 turn themselves他们自己 over once一旦 every一切 eight years年份.
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这些细胞每八年翻转一次
03:37
And every一切 time they turn themselves他们自己 over
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每次翻转都有一些损伤
03:39
there is some damage损伤. And that damage损伤 builds建立 up.
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这些损伤
03:41
And it builds建立 up exponentially成倍.
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以指数性规律成长。
03:43
It's a little bit like the days when we all had
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有点像是那段时间里
03:45
Beatles披头士乐队 albums专辑 or Eagles老鹰 albums专辑
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我们都有披头士和老鹰乐队的相册一样
03:48
and we'd星期三 make a copy复制 of that on a cassette暗盒 tape胶带,
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我们会复制盒式磁带
03:50
and let our friends朋友 copy复制 that cassette暗盒 tape胶带,
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并让朋友们也复制
03:52
and pretty漂亮 soon不久, with successive连续 generations
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很快,代代相传
03:54
that tape胶带 sounds声音 like garbage垃圾.
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磁带现在听起来过时了
03:57
Well, the same相同 things happen发生 to our cells细胞.
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同样细胞也是如此。
03:59
That's why a 65-year-old-岁 person
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这就是为什么一个65岁的老人
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is aging老化 at a rate of about
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的老化速度
04:03
125 times faster更快
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是一个12岁孩子
04:06
than a 12-year-old-岁 person.
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的125倍
04:08
So, if there is nothing you can do
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所以如果没有什么能够
04:10
to slow your aging老化 or stop your aging老化,
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减缓或停止老龄化
04:13
what am I doing here?
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我为何还站在这里
04:15
Well, the fact事实 of the matter is
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事实上,
04:17
the best最好 science科学 tells告诉 us that the capacity容量 of the human人的 body身体,
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最可信的科学表明人类能活,
04:21
my body身体, your body身体,
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我和你们一样
04:23
is about 90 years年份,
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大约九十岁
04:25
a little bit more for women妇女.
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当然,女性稍微长一些
04:27
But life expectancy期待 in this country国家
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但是这个国家的平均寿命
04:29
is only 78.
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仅仅78岁
04:31
So somewhere某处 along沿 the line线,
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距离平均线
04:33
we're leaving离开 about 12 good years年份 on the table.
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明显还差了12年
04:38
These are years年份 that we could get.
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这十二年是我们能得到的。
04:40
And research研究 shows节目 that they would be years年份 largely大部分 free自由 of chronic慢性 disease疾病,
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研究表明这些年主要是免于慢性疾病的年月,比如
04:46
heart disease疾病, cancer癌症 and diabetes糖尿病.
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心脏病,癌症和糖尿病
04:50
We think the best最好 way to get these missing失踪 years年份
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我们认为要得到这12年,最好的方法是
04:53
is to look at the cultures文化 around the world世界
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去欣赏全世界的文化
04:55
that are actually其实 experiencing经历 them,
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并且实地体验
04:57
areas where people are living活的 to age年龄 100
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100岁的人居住的地方
05:00
at rates利率 up to 10 times greater更大 than we are,
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比我们大十倍
05:02
areas where the life expectancy期待
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的地方的人平均寿命
05:04
is an extra额外 dozen years年份,
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要多12年。
05:06
the rate of middle中间 age年龄 mortality死亡 is a fraction分数
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这个国家的
05:08
of what it is in this country国家.
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中年人死亡率很低。
05:11
We found发现 our first Blue蓝色 Zone about 125 miles英里
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我们发现第一个蓝区距离撒丁岛的
05:14
off the coast of Italy意大利, on the island of Sardinia撒丁岛.
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意大利海岸大约125英里
05:17
And not the entire整个 island, the island is about 1.4 million百万 people,
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这个岛大约有140万人,但是并非分布于整个岛屿,
05:20
but only up in the highlands高地, an area called the Nuoro努奥罗 province.
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他们只在一个叫怒奥罗的高低上居住
05:23
And here we have this area where men男人 live生活 the longest最长,
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这个区域的人寿命最长
05:26
about 10 times more centenarians百岁老人 than we have here in America美国.
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逾百岁的人是我们在这里居住的美国的10倍多
05:29
And this is a place地点 where people not only reach达到 age年龄 100,
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这个地方的人不仅活到100岁
05:32
they do so with extraordinary非凡 vigor活力.
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而且精力异常充沛
05:34
Places地方 where 102 year olds孩子 still ride their bike自行车 to work,
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活到102岁仍然骑自行车工作
05:37
chop wood, and can beat击败 a guy 60 years年份 younger更年轻 than them.
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伐木,能打败小他们60岁的人
05:42
(Laughter笑声)
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哈哈
05:44
Their history历史 actually其实 goes back to about the time of Christ基督.
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他们的历史追溯到基督时代
05:47
It's actually其实 a Bronze青铜 Age年龄 culture文化 that's been isolated孤立.
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是被隔离的青铜时代的文化。
05:49
Because the land土地 is so infertile,
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因为这块地如此贫瘠
05:51
they largely大部分 are shepherds牧羊人,
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他们大多是牧羊人
05:53
which哪一个 occasions场合 regular定期, low-intensity低强度 physical物理 activity活动.
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工作时间稳定,体力活动强度低。
05:56
Their diet饮食 is mostly大多 plant-based植物为基础的,
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他们的饮食以素食为主,
05:59
accentuated加剧 with foods食品 that they can carry携带 into the fields领域.
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是地里自产的食物
06:02
They came来了 up with an unleavened无酵 whole整个 wheat小麦 bread面包
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他们找到了一种未经发酵的全麦面包
06:05
called carta宪章 musicaMUSICA made制作 out of durum杜伦麦 wheat小麦,
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那是由硬质小麦和
06:07
a type类型 of cheese起司 made制作 from grass-fed青草喂养 animals动物
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一种食草动物的奶做成的奶酪
06:10
so the cheese起司 is high in Omega-ω-3 fatty脂肪 acids
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所以奶酪含有高欧米茄-3脂肪酸
06:15
instead代替 of Omega-ω-6 fatty脂肪 acids from corn-fed玉米喂养 animals动物,
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而不是食谷类动物奶做成的欧米茄-6脂肪酸奶酪
06:18
and a type类型 of wine红酒 that has three times the level水平
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还有一种酒,它的多酚含量
06:22
of polyphenols多酚 than any known已知 wine红酒 in the world世界.
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是世界所有已知酒类所含含量的三倍
06:24
It's called Cannonau卡诺纽.
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它叫卡诺乌红葡萄酒
06:26
But the real真实 secret秘密 I think lies more
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但我认为真正的秘诀多取决于
06:28
in the way that they organize组织 their society社会.
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他们社会组成的方式。
06:30
And one of the most salient突出的 elements分子 of the Sardinian撒丁岛 society社会
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撒丁岛社会里一个最显著的现象是,
06:34
is how they treat对待 older旧的 people.
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他们如何对待老人
06:37
You ever notice注意 here in America美国, social社会 equity公平
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你曾注意过美国的社会平等
06:39
seems似乎 to peak at about age年龄 24?
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在大约24岁时达到高峰吗
06:42
Just look at the advertisements广告.
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来看看这些广告吧
06:44
Here in Sardinia撒丁岛, the older旧的 you get
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在撒丁岛,年纪越大
06:46
the more equity公平 you have,
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享受的平等权就越多,
06:48
the more wisdom智慧 you're celebrated著名 for.
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被颂扬的才智就越多。
06:50
You go into the bars酒吧 in Sardinia撒丁岛,
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进入撒丁岛的酒吧
06:52
instead代替 of seeing眼看 the Sports体育 Illustrated插图 swimsuit泳装 calendar日历,
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不看体育画报的泳装表演日程,取而代之的是
06:54
you see the centenarian期颐 of the month calendar日历.
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看每月日历上的百岁老人
06:58
This, as it turns out, is not only good for your aging老化 parents父母
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这个已被证明,不仅有益于你的年迈父母
07:02
to keep them close to the family家庭 --
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使他们更靠近家庭
07:04
it imparts面授 about four to six years年份 of extra额外 life expectancy期待 --
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而且传授大约4到6年的额外寿命。
07:07
research研究 shows节目 it's also good for the children孩子 of those families家庭,
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研究表明对那些家庭的孩子也很有益
07:10
who have lower降低 rates利率 of mortality死亡 and lower降低 rates利率 of disease疾病.
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因为这些家庭的死亡率和疾病率比较低
07:13
That's called the grandmother祖母 effect影响.
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那被称为祖母效应
07:16
We found发现 our second第二 Blue蓝色 Zone
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我们找的第二个蓝区
07:18
on the other side of the planet行星,
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在地球另一端
07:20
about 800 miles英里 south of Tokyo东京,
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离东京南部约800英里
07:23
on the archipelago群岛 of Okinawa冲绳岛.
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在冲绳县的古拉格岛
07:26
Okinawa冲绳岛 is actually其实 161 small islands岛屿.
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古拉格群岛由161个小岛组成
07:30
And in the northern北方 part部分 of the main主要 island,
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中心岛屿的北部
07:32
this is ground地面 zero for world世界 longevity长寿.
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是世界长寿的起点
07:34
This is a place地点 where the oldest最老的 living活的 female population人口 is found发现.
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最长寿的女性就是在这个地方发现的
07:40
It's a place地点 where people have the longest最长 disability-free无残疾
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这个地方的人是世界上
07:42
life expectancy期待 in the world世界.
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寿命最长的无伤残人群
07:44
They have what we want.
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他们拥有我们渴望的东西
07:46
They live生活 a long time, and tend趋向 to die in their sleep睡觉,
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他们活很久,常常在睡觉中死去
07:48
very quickly很快,
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速度快
07:50
and often经常, I can tell you, after sex性别.
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而且通常是在性行为之后。
07:53
They live生活 about seven good years年份 longer than the average平均 American美国.
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他们比普通美国人寿命长7年
07:56
Five times as many许多 centenarians百岁老人 as we have in America美国.
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是美国百岁老人的5倍
08:00
One fifth第五 the rate of colon结肠 and breast乳房 cancer癌症,
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在美国结肠癌和乳腺癌是强大杀手
08:03
big killers杀手 here in America美国.
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致死率为五分之一
08:05
And one sixth第六 the rate of cardiovascular心血管 disease疾病.
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六分之一死于心血管疾病
08:08
And the fact事实 that this culture文化 has yielded产生 these numbers数字
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事实上,国家产生的这些数量
08:11
suggests提示 strongly非常 they have something to teach us.
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强烈暗示我们有许多要向他们学习的。
08:14
What do they do?
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他们做什么呢
08:16
Once一旦 again, a plant-based植物为基础的 diet饮食,
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还是植物性食物为主
08:18
full充分 of vegetables蔬菜 with lots of color颜色 in them.
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绿色蔬菜繁多
08:21
And they eat about eight times as much tofu豆腐
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他们是美国人吃豆腐
08:24
as Americans美国人 do.
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数量的八倍
08:26
More significant重大 than what they eat is how they eat it.
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比吃什么更重要的是如何来吃
08:30
They have all kinds of little strategies策略
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他们有各种各样的小策略来
08:32
to keep from overeating暴饮暴食,
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杜绝过度饱食
08:34
which哪一个, as you know, is a big problem问题 here in America美国.
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众所周知,这在美国是一个大问题
08:37
A few少数 of the strategies策略 we observed观察到的:
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我们观察了几个策略如下:
08:39
they eat off of smaller plates, so they tend趋向 to eat fewer calories卡路里 at every一切 sitting坐在.
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他们吃饭用较小的盘子,所以每次就吃较少的卡路里
08:43
Instead代替 of serving服务 family家庭 style样式,
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不是家庭型用餐
08:45
where you can sort分类 of mindlessly盲目 eat as you're talking,
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在这种类型的用餐上,你会边聊边没意识的吃,
08:48
they serve服务 at the counter计数器, put the food餐饮 away,
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他们是在吧台服务,把食物拿走
08:50
and then bring带来 it to the table.
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然后拿回桌子上
08:52
They also have a 3,000-year-old-岁 adage谚语,
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他们有一个流传三千年的谚语,
08:54
which哪一个 I think is the greatest最大 sort分类 of diet饮食 suggestion建议 ever invented发明.
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我认为是前所未有的最棒饮食建议
08:57
It was invented发明 by Confucius孔子.
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是孔子提出的。
08:59
And that diet饮食 is known已知 as the Hara, HatchiHatchi, Bu diet饮食.
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这种饮食就是周知柯罗,八术门,卜饮食。
09:03
It's simply只是 a little saying these people say before their meal膳食
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吃饭前这些人简单说一点谚语
09:06
to remind提醒 them to stop eating when their stomach is [80] percent百分 full充分.
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提醒他们吃到8成饱就停止进食
09:10
It takes about a half hour小时 for that full充分 feeling感觉
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这种饱腹感要用一个小时
09:12
to travel旅行 from your belly肚皮 to your brain.
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才能从肚子到大脑。
09:14
And by remembering记忆 to stop at 80 percent百分
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只吃到八成饱
09:17
it helps帮助 keep you from doing that very thing.
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能阻止你做出极端的事情
09:20
But, like Sardinia撒丁岛, Okinawa冲绳岛 has a few少数 social社会 constructs结构体
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但是,和撒丁岛一样,冲绳有很少社会建构
09:23
that we can associate关联 with longevity长寿.
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能和长寿联系起来
09:26
We know that isolation隔离 kills杀死.
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我们知道那次的隔离杀戮
09:28
Fifteen十五 years年份 ago, the average平均 American美国 had three good friends朋友.
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15年前,平均每个美国人有三个好朋友
09:32
We're down to one and half right now.
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现在仅有一个半
09:34
If you were lucky幸运 enough足够 to be born天生 in Okinawa冲绳岛,
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如果你很幸运生在日本冲绳
09:37
you were born天生 into a system系统 where you
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你就生在了一个自然而然
09:39
automatically自动 have a half a dozen friends朋友
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地一生轻易就能拥有
09:42
with whom you travel旅行 through通过 life.
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四个朋友的地方。
09:44
They call it a Moai摩艾. And if you're in a Moai摩艾
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他们称作魔埃
09:47
you're expected预期 to share分享 the bounty赏金 if you encounter遭遇 luck运气,
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如果你在魔埃碰到好运的话能与人分享馈赠
09:51
and if things go bad,
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如果运气糟糕
09:53
child儿童 gets得到 sick生病, parent dies,
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则孩子生病父母死亡
09:55
you always have somebody who has your back.
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总有一个人带你走,
09:58
This particular特定 Moai摩艾, these five ladies女士们
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这个特殊的魔埃,这五个女人
10:00
have been together一起 for 97 years年份.
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在一起已经97年了
10:03
Their average平均 age年龄 is 102.
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她们平均102岁
10:06
Typically通常 in America美国
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在美国,
10:08
we've我们已经 divided分为 our adult成人 life up into two sections部分.
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我们把成人寿命分成两部分
10:12
There is our work life,
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一个是工作寿命,
10:14
where we're productive生产的.
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是我们多产的时间。
10:16
And then one day, boom繁荣, we retire退休.
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然后某一天,繁荣,然后退休。
10:19
And typically一般 that has meant意味着
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这就意味着
10:21
retiring退休的 to the easy简单 chair椅子,
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退到安乐椅上
10:24
or going down to Arizona亚利桑那 to play golf高尔夫球.
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或者去亚利桑那州打高尔夫。
10:27
In the Okinawan冲绳 language语言 there is not even
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在冲绳语言里
10:29
a word for retirement退休.
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压根没退休这个词。
10:31
Instead代替 there is one word
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而有一个词却
10:33
that imbues灌输 your entire整个 life,
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深嵌在你的一生
10:36
and that word is "ikigaiikigai."
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这个词叫做“生活价值”。
10:38
And, roughly大致 translated翻译, it means手段
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简单解释一下,就是
10:40
"the reason原因 for which哪一个 you wake唤醒 up in the morning早上."
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“你早晨醒来的理由。”
10:43
For this 102-year-old-岁 karate空手道 master,
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对这个102岁的空手道大师来说,
10:46
his ikigaiikigai was carrying携带 forth向前 this martial art艺术.
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他的生活价值在武术中实现着。
10:50
For this hundred-year-old百年老 fisherman
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这个百岁渔翁
10:52
it was continuing继续 to catch抓住 fish for his family家庭 three times a week.
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每周还出海为家庭打三次渔。
10:55
And this is a question. The National国民 Institute研究所 on Aging老化
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对于这个问题,老年研究所
10:57
actually其实 gave us a questionnaire调查问卷 to give these centenarians百岁老人.
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给我们做了这些百岁老人的调查问卷。
11:01
And one of the questions问题, they were very culturally文化 astute精明,
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对其中一个问题,他们的文化警惕性很高,
11:03
the people who put the questionnaire调查问卷.
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即是谁提出的问卷。
11:05
One of the questions问题 was, "What is your ikigaiikigai?"
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有一个问题是,“你的生活价值是什么?”
11:07
They instantly即刻 knew知道 why they woke醒来 up in the morning早上.
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他们立马知道早晨为何而醒来。
11:12
For this 102 year old woman女人, her ikigaiikigai
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这个102岁的老人,她的生活意义
11:14
was simply只是 her great-great-great-granddaughter玄孙曾孙女.
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只是她的玄孙女。
11:20
Two girls女孩 separated分离 in age年龄 by 101 and a half years年份.
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这两个女性年龄差距是101岁半。
11:24
And I asked her what it felt like
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我问她养育这个玄孙女
11:26
to hold保持 a great-great-great-granddaughter玄孙曾孙女.
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感觉怎么样。
11:29
And she put her head back and she said,
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她仰着头说道:
11:31
"It feels感觉 like leaping跳跃 into heaven天堂."
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真像跳入天堂一般。
11:34
I thought that was a wonderful精彩 thought.
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我认为这是个顶好的想法。
11:36
My editor编辑 at Geographic地理
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我地理学的编辑
11:38
wanted me to find America's美国 Blue蓝色 Zone.
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想让我找个美国的蓝区。
11:40
And for a while we looked看着 on the prairies草原 of Minnesota明尼苏达,
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一时间我们观察了明尼苏达草原,
11:43
where actually其实 there is a very high proportion比例 of centenarians百岁老人.
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那里确实有相当比例的百岁老人。
11:46
But that's because all the young年轻 people left.
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但只是因为所有的年轻人都离开了。
11:49
(Laughter笑声)
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哈哈
11:52
So, we turned转身 to the data数据 again.
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因此,我们再次依赖数据。
11:54
And we found发现 America's美国 longest-lived寿命最长 population人口
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我们发现美国最长寿的人群
11:57
among其中 the Seventh-Day第七日 Adventists复临
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都在星期六耶稣再生派论者当中
11:59
concentrated集中 in and around Loma洛马 Linda琳达, California加州.
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这些人集中在加利福尼亚州的罗马琳达及周围地区。
12:03
Adventists复临 are conservative保守 Methodists.
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再生派论者是守旧派人物。
12:06
They celebrate庆祝 their Sabbath安息日
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他们从周五日落到周六日落
12:09
from sunset日落 on Friday星期五 till直到 sunset日落 on Saturday星期六.
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一直庆祝安息日。
12:12
A "24-hour-小时 sanctuary避难所 in time," they call it.
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他们称为“二十四小时至圣时间”。
12:16
And they follow跟随 five little habits习惯
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并且遵循五种
12:19
that conveys传达 to them extraordinary非凡 longevity长寿,
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相对而言传递给他们的
12:22
comparatively比较 speaking请讲.
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能够特别长寿的习惯。
12:24
In America美国 here, life expectancy期待
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在美国,女人平均寿命
12:26
for the average平均 woman女人 is 80.
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为80岁。
12:28
But for an Adventist复临 woman女人,
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但再生论者的女人,
12:30
their life expectancy期待 is 89.
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平均寿命是89岁。
12:33
And the difference区别 is even more pronounced宣判 among其中 men男人,
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男人之间的差别则更为显著,
12:35
who are expected预期 to live生活 about 11 years年份
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他们大约比其他美国男同胞
12:37
longer than their American美国 counterparts同行.
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多活11岁。
12:40
Now, this is a study研究 that followed其次
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这项研究是跟随7万人大约用了三十年
12:42
about 70,000 people for 30 years年份.
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才做出来的。
12:45
Sterling英镑 study研究. And I think it supremely千钧 illustrates说明
280
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是一项纯正的研究。我认为它极好地阐述了
12:49
the premise前提 of this Blue蓝色 Zone project项目.
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对蓝区项目的假定。
12:52
This is a heterogeneous异质 community社区.
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这是一个多种族群体。
12:54
It's white白色, black黑色, Hispanic西班牙, Asian亚洲.
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有白人,黑人,西班牙人和亚洲人。
12:57
The only thing that they have in common共同 are a set of
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他们唯一的共同点是都有一套
12:59
very small lifestyle生活方式 habits习惯
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适当的生活习惯
13:01
that they follow跟随 ritualistically循规蹈矩
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而且一生多半都恪守着
13:03
for most of their lives生活.
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这种习惯。
13:05
They take their diet饮食 directly from the Bible圣经.
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他们的饮食来自于圣经。
13:07
Genesis创世纪: Chapter章节 one, Verse [29],
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第一章诗节
13:10
where God talks会谈 about legumes and seeds种子,
290
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在这一节上帝讲豆科蔬菜和种子,
13:13
and on one more stanza about green绿色 plants植物,
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并且讲了一节多的绿色蔬菜,
13:16
ostensibly表面上 missing失踪 is meat.
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基本上忽略肉类。
13:18
They take this sanctuary避难所 in time very serious严重.
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对待这种圣事,他们很严肃。
13:21
For 24 hours小时 every一切 week,
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每周有24小时
13:24
no matter how busy they are, how stressed强调 out they are at work,
295
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不管多忙,工作压力多大,
13:27
where the kids孩子 need to be driven驱动,
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孩子们要在那里受到鼓舞,
13:29
they stop everything and they focus焦点 on their God,
297
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所以他们放下一切事情只关注上帝,
13:32
their social社会 network网络, and then, hardwired硬线 right in the religion宗教,
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在宗教里,他们的社会交际网,固定的权利
13:35
are nature性质 walks散步.
299
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都是对大自然的探索。
13:38
And the power功率 of this is not that it's doneDONE occasionally偶尔,
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这能量不是偶然发出
13:40
the power功率 is it's doneDONE every一切 week for a lifetime一生.
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而是一生中每周如此。
13:44
None没有 of it's hard. None没有 of it costs成本 money.
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没有难度也没有花费。
13:46
Adventists复临 also tend趋向 to hang out with other Adventists复临.
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冒险家也想与同行一同去闲逛。
13:49
So, if you go to an Adventist's复临的 party派对
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所以,如果你去参加一个冒险者聚会,
13:51
you don't see people swilling痛饮 Jim吉姆 Beam光束 or rolling压延 a joint联合.
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你看不到人们痛饮玉米威士忌或做烟卷
13:54
Instead代替 they're talking about their next下一个 nature性质 walk步行,
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他们正讨论的是下一次自然大探索,
13:58
exchanging交换 recipes食谱, and yes, they pray祈祷.
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交换食谱然后祈祷。
14:01
But they influence影响 each other in profound深刻 and measurable可测量 ways方法.
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他们以深刻有策略的方式影响着彼此。
14:06
This is a culture文化 that has yielded产生 Ellsworth埃尔斯沃思 WharehamWhareham.
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在这种文化中诞生了埃尔斯沃斯
14:09
Ellsworth埃尔斯沃思 WharehamWhareham is 97 years年份 old.
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他活了97岁
14:11
He's a multimillionaire多百万富翁,
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是个百万富翁,
14:13
yet然而 when a contractor承包商 wanted 6,000 dollars美元
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但是一个承包人想要6000美元
14:17
to build建立 a privacy隐私 fence篱笆,
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建个私人栅栏时,
14:19
he said, "For that kind of money I'll do it myself."
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他说这点钱我自己搞定。
14:21
So for the next下一个 three days he was out shoveling cement水泥,
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所以接下来的三年他外出铲水泥
14:24
and hauling牵引 poles around.
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到处搬运电杆。
14:26
And predictably可以预见, perhaps也许, on the fourth第四 day
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正如预想,大约在第四天
14:28
he ended结束 up in the operating操作 room房间.
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他在手术室去世。
14:32
But not as the guy on the table;
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但根本不像手术台上
14:35
the guy doing open-heart放开心灵 surgery手术.
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做心脏直视手术的家伙。
14:39
At 97 he still does 20 open-heart放开心灵 surgeries手术 every一切 month.
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到97他仍然每月做20次心脏手术。
14:45
Ed埃德 Rawlings罗林斯, 103 years年份 old now,
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爱德罗林斯,现103岁,
14:48
an active活性 cowboy牛仔, starts启动 his morning早上 with a swim游泳.
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是个活泼的牛仔,每天早晨游泳。
14:51
And on weekends周末 he likes喜欢 to put on the boards,
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周末他喜欢上舞台
14:53
throw up rooster公鸡 tails尾巴.
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抛公鸡尾巴符咒
14:56
And then Marge玛吉 Deton德通.
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马吉德顿
14:58
Marge玛吉 is 104.
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104岁
15:00
Her grandson孙子 actually其实 lives生活 in the Twin双胞胎 Cities城市 here.
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她的孙子住在双子城®
15:02
She starts启动 her day with lifting吊装 weights权重.
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她每天先练举重
15:04
She rides游乐设施 her bicycle自行车.
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然后骑自行车。
15:06
And then she gets得到 in her root-beer根啤酒 colored有色
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然后驾着她1994年的啤酒色
15:08
1994 Cadillac卡迪拉克 Seville塞维利亚,
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凯迪拉克塞维利亚
15:11
and tears眼泪 down the San Bernardino圣贝纳迪诺 freeway高速公路,
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驶向圣贝纳迪诺高速公路
15:13
where she still volunteers志愿者 for seven different不同 organizations组织.
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在高速上她是七个不同组织的志愿者。
15:17
I've been on 19 hardcore铁杆 expeditions探险.
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我已经经历了19次远征,
15:20
I'm probably大概 the only person you'll你会 ever meet遇到
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也许是你见到的唯一骑自行车
15:22
who rode骑着车 his bicycle自行车 across横过
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穿过
15:24
the Sahara撒哈拉 desert沙漠 without sunscreen防晒.
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撒哈拉沙漠却没有晒伤的人。
15:26
But I'll tell you, there is no adventure冒险 more harrowing悲惨
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但是让我告诉你,没有比运输途中担任马吉德顿护卫更加
15:29
than riding骑术 shotgun滑膛枪 with Marge玛吉 Deton德通.
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让人头痛的事情。
15:33
"A stranger陌生人 is a friend朋友 I haven't没有 met会见 yet然而!" she'd say to me.
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她说:“陌生人是一个我还未见过的朋友。”
15:38
So, what are the common共同 denominators分母
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所以,这三种文化有什么
15:40
in these three cultures文化?
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共同特性呢?
15:42
What are the things that they all do?
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他们都有做了什么事情?
15:44
And we managed管理 to boil it down to nine.
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我们试图归结为九点
15:48
In fact事实 we've我们已经 doneDONE two more Blue蓝色 Zone expeditions探险 since以来 this
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其实在这次蓝区远征前
15:51
and these common共同 denominators分母 hold保持 true真正.
347
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我们已经调查了两个蓝区
15:54
And the first one,
348
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第一个
15:56
and I'm about to utter说出 a heresy异端 here,
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我想说个异端邪说,
15:59
none没有 of them exercise行使,
350
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他们谁都不运动
16:01
at least最小 the way we think of exercise行使.
351
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至少是我们认为的运动方式。
16:03
Instead代替, they set up their lives生活
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反而建立他们的生活
16:06
so that they are constantly经常 nudged碰一碰 into physical物理 activity活动.
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以便常常进行体力伙动。
16:09
These 100-year-old-岁 Okinawan冲绳 women妇女
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这些100岁的冲绳女人
16:12
are getting得到 up and down off the ground地面, they sit on the floor地板,
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在地上上来下去,
16:15
30 or 40 times a day.
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每天坐地上30到40次。
16:17
Sardinians撒丁岛 live生活 in vertical垂直 houses房屋, up and down the stairs楼梯.
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撒丁岛人居住在垂直房屋里,上下楼梯
16:20
Every一切 trip to the store商店, or to church教会
358
965000
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每次去商店,教堂或朋友家里
16:23
or to a friend's朋友的 house occasions场合 a walk步行.
359
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都走上片刻。
16:26
They don't have any conveniences便利设备.
360
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没有任何方便性。
16:28
There is not a button按键 to push to do yard work or house work.
361
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做打扫工作和家务没有按钮一按则使用。
16:30
If they want to mix混合 up a cake蛋糕, they're doing it by hand.
362
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3000
如果想做蛋糕,就自己动手。
16:33
That's physical物理 activity活动.
363
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这就是是体力劳动。♪
16:35
That burns烧伤 calories卡路里 just as much as going on the treadmill跑步机 does.
364
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这个燃烧的热量和跑步机上消耗的一样。
16:38
When they do do intentional故意的 physical物理 activity活动,
365
983000
3000
进行惯常体力运动,
16:41
it's the things they enjoy请享用. They tend趋向 to walk步行,
366
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是他们享受这些事情的时候。他们常常步行,
16:44
the only proven证明 way to stave谱表 off cognitive认知 decline下降,
367
989000
3000
这被证明是防止认知降低的唯一方法,
16:47
and they all tend趋向 to have a garden花园.
368
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并且他们人人有花园。
16:50
They know how to set up their life in the right way
369
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他们知道如何安排生活
16:52
so they have the right outlook外表.
370
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因此有正确的观点。
16:54
Each of these cultures文化 take time to downshift降档.
371
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每种文化都不慌不忙地变换。
16:57
The Sardinians撒丁岛 pray祈祷. The Seventh-Day第七日 Adventists复临 pray祈祷.
372
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撒丁岛人祈祷。再生论者也祈祷。
17:00
The Okinawans琉球人 have this ancestor祖先 veneration尊敬.
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冲绳人有祖先祭拜的规约。
17:03
But when you're in a hurry匆忙 or stressed强调 out,
374
1008000
2000
但是你的匆忙或压力引发的
17:05
that triggers触发器 something called the inflammatory发炎的 response响应,
375
1010000
2000
炎症反应
17:07
which哪一个 is associated相关 with everything from Alzheimer's老年痴呆症
376
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这些都与老年痴呆症和心血管疾病
17:09
disease疾病 to cardiovascular心血管 disease疾病.
377
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4000
都有关系的。
17:13
When you slow down for 15 minutes分钟 a day
378
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2000
每天减缓行动15分钟
17:15
you turn that inflammatory发炎的 state
379
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2000
这种炎症
17:17
into a more anti-inflammatory抗炎 state.
380
1022000
3000
就能变成一种反炎症状态。
17:20
They have vocabulary词汇 for sense of purpose目的,
381
1025000
3000
冲绳人把这个目的感叫做
17:23
ikigaiikigai, like the Okinawans琉球人.
382
1028000
2000
有意义的生活。
17:25
You know the two most dangerous危险 years年份 in your life
383
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一个人一生中最危险的两年
17:27
are the year you're born天生, because of infant婴儿 mortality死亡,
384
1032000
4000
一是出生的时候,因为婴儿死亡率高
17:31
and the year you retire退休.
385
1036000
2000
另外就是退休的时候
17:33
These people know their sense of purpose目的,
386
1038000
2000
这些人知道他们的生活目的感
17:35
and they activate启用 in their life, that's worth价值 about seven years年份
387
1040000
2000
他们生活活跃,能有7年
17:37
of extra额外 life expectancy期待.
388
1042000
3000
的额外寿命。
17:40
There's no longevity长寿 diet饮食.
389
1045000
2000
没有长寿食品
17:42
Instead代替, these people drink a little bit every一切 day,
390
1047000
2000
这些人每天就喝一点酒,
17:44
not a hard sell to the American美国 population人口.
391
1049000
2000
酒是不用强行卖给美国人的。
17:46
(Laughter笑声)
392
1051000
1000
哈哈
17:47
They tend趋向 to eat a plant-based植物为基础的 diet饮食.
393
1052000
3000
他们常吃蔬菜食品
17:50
Doesn't mean they don't eat meat, but lots of beans and nuts坚果.
394
1055000
2000
不是说不吃肉但是吃很多豆类和坚果。
17:52
And they have strategies策略 to keep from overeating暴饮暴食,
395
1057000
3000
他们有办法避免饮食过量,
17:55
little things that nudge微调 them away from the table at the right time.
396
1060000
3000
几乎没有什么能把他们推向餐桌。
17:58
And then the foundation基础 of all this is how they connect.
397
1063000
3000
这些的根本是他们如何联系。
18:01
They put their families家庭 first,
398
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2000
把家庭放在第一位,
18:03
take care关心 of their children孩子 and their aging老化 parents父母.
399
1068000
2000
照顾孩子和年迈的父母。
18:05
They all tend趋向 to belong属于 to a faith-based诚信为本 community社区,
400
1070000
4000
他们的社区建立在诚信基础上,
18:09
which哪一个 is worth价值 between之间 four and 14
401
1074000
2000
这个能增加4到14年
18:11
extra额外 years年份 of life expectancy期待
402
1076000
2000
的生命。
18:13
if you do it four times a month.
403
1078000
2000
当然,你一月至少要做四次才可以。
18:15
And the biggest最大 thing here
404
1080000
2000
这里最重要的事情是
18:17
is they also belong属于 to the right tribe部落.
405
1082000
3000
他们属于一个正义的群体。
18:20
They were either born天生 into
406
1085000
2000
他们或者生在正义之家
18:22
or they proactively主动 surrounded包围 themselves他们自己 with the right people.
407
1087000
5000
或者是主动和正义之士呆在一起。
18:27
We know from the Framingham弗雷明汉 studies学习,
408
1092000
2000
从弗雷明翰研究中我们得知
18:29
that if your three best最好 friends朋友 are obese肥胖
409
1094000
3000
如果你有三个好朋友都肥胖
18:32
there is a 50 percent百分 better chance机会 that you'll你会 be overweight超重.
410
1097000
3000
你也有一半肥胖的可能。
18:35
So, if you hang out with unhealthy不良 people,
411
1100000
3000
所以如果你和不健康的人在一起
18:38
that's going to have a measurable可测量 impact碰撞 over time.
412
1103000
2000
随时间推移会受到很大影响。
18:40
Instead代替, if your friend's朋友的 idea理念 of recreation娱乐
413
1105000
5000
如果你朋友娱乐的主意
18:45
is physical物理 activity活动, bowling保龄球, or playing播放 hockey曲棍球,
414
1110000
2000
是体力活动,打保龄球或打曲棍球
18:47
biking骑自行车 or gardening园艺,
415
1112000
2000
自行车或园艺工作,
18:49
if your friends朋友 drink a little, but not too much,
416
1114000
3000
他们饮酒适量
18:52
and they eat right, and they're engaged订婚, and they're trusting信任的 and trustworthy可靠,
417
1117000
3000
饮食适度,他们投入工作值得信任,
18:55
that is going to have the biggest最大 impact碰撞 over time.
418
1120000
3000
最后就会对你产生最大影响。
18:58
Diets饮食 don't work. No diet饮食 in the history历史 of the world世界
419
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3000
食物没有什么用,历史上没有一种食物
19:01
has ever worked工作 for more than two percent百分 of the population人口.
420
1126000
3000
能养活2%的人口。
19:04
Exercise行使 programs程式 usually平时 start开始 in January一月;
421
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3000
练习项目通常在一月开始
19:07
they're usually平时 doneDONE by October十月.
422
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十月结束。
19:09
When it comes to longevity长寿
423
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2000
至于长寿,
19:11
there is no short term术语 fix固定
424
1136000
2000
没有药片或其他什么东西
19:13
in a pill or anything else其他.
425
1138000
3000
能在短期内奏效。
19:16
But when you think about it,
426
1141000
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但当你想到
19:18
your friends朋友 are long-term长期 adventures冒险,
427
1143000
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你的朋友是长期的冒险活动时,
19:21
and therefore因此, perhaps也许 the most significant重大 thing you can do
428
1146000
3000
因此,它是你为增加寿命和让生命生机勃勃能够做的最重要
19:24
to add more years年份 to your life,
429
1149000
3000
的事情
19:27
and life to your years年份. Thank you very much.
430
1152000
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谢谢
19:29
(Applause掌声)
431
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喝彩
Translated by tt j
Reviewed by Elaine Yin

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ABOUT THE SPEAKER
Dan Buettner - Longevity coach, explorer
National Geographic writer and explorer Dan Buettner studies the world's longest-lived peoples, distilling their secrets into a single plan for health and long life.

Why you should listen

What do Seventh-Day Adventists in California, the residents of Sardinia, Italy and the inhabitants of the islands of Okinawa, Japan have in common? They enjoy the longest, healthiest lives on the planet. Dan Buettner assembled a team of researchers to seek out these "hotspots of human health and vitality," which he calls Blue Zones, and to figure out what they do that helps them live so long.

Buettner, a world-renowned explorer and a writer for National Geographic, travels the world seeking out new Blue Zones (he's found five, to date) and speaking at seminars and on TV, sharing the habits that lead to long life. He is the founder of Quest Network, and has set three world records for endurance cycling.

More profile about the speaker
Dan Buettner | Speaker | TED.com