运动，吃好，睡好：预防多种疾病的三大方法

运动，吃好，睡好：预防多种疾病的三大方法

In these times of uncertainty, the one thing we can do is take charge of our health.

在这个充满不确定性的时代，我们能做的一件事就是保护我们的健康。

Many of the key steps to a healthy, happy and longer life are easy, free (or at least cheap) and within reach of almost all of us.

健康、快乐和长寿的许多关键步骤都是容易的、免费的(或者至少是便宜的)，而且几乎我们所有人都能做到。

1. Exercise regularly

定期锻炼

Years ago a doctor told me, "If there's one thing in life you can do to live a longer, healthier life, it's exercise."

几年前，一位医生告诉我，“如果说生命中有一件事可以让你活得更长久、更健康，那就是锻炼。”

"Only a few lifestyle choices have as large an impact on your health as physical activity," says our nation's top health organization.

“只有很少的生活方式选择能像体育运动那样对你的健康产生如此大的影响，”我们国家的顶级卫生组织说。

"People who are physically active for about 150 minutes a week have a 33% lower risk of all-cause mortality than those who are physically inactive."

“每周运动约150分钟的人比不运动的人全因死亡的风险低33%。”

If you get up and move for 21.43 minutes each day of the week, you cut your risk of dying from anything by one-third.

如果你每天站起来运动21.43分钟，你死于任何疾病的风险就会降低三分之一。

That's a no-brainer, right?

这是显而易见的，对吧?

2. Eat a plant-based diet

吃植物性饮食

Keeping a healthy weight -- defined by doctors as having a body mass index (BMI) between 18.5 and 24.9 -- is another key way to stay healthy and reduce your risk of all manner of diseases and conditions.

保持健康的体重——医生定义的身体质量指数(BMI)在18.5到24.9之间——是保持健康和降低患各种疾病风险的另一个关键方法。

There are lots of excellent diets out there to help you lose and keep your weight under control, such as the DASH diet (Dietary Approaches to Stop Hypertension), which helps with hypertension.

有很多很好的饮食可以帮助你减肥和控制体重，比如DASH饮食(阻止高血压的饮食方法)，它有助于高血压。

But the gold medal goes to the Mediterranean Diet.

不过，地中海饮食是金牌方法。

Science has shown Mediterranean Diet can reduce the risk for diabetes, high cholesterol, stroke, dementia, memory loss, depression and breast cancer.

科学表明地中海饮食可以降低患糖尿病、高胆固醇、中风、痴呆、记忆力减退、抑郁和乳腺癌的风险。

It's plant-based, meaning you'll eat a lot of fruits, vegetables, grains, nuts and seeds.

它是以植物性的，意味着你会吃很多水果、蔬菜、谷物、坚果和种子。

Use all kinds and colors of veggies to get the broadest range of nutrients, phytochemicals and fiber. Cook, roast or garnish them with herbs and a bit of extra virgin olive oil.

使用各种各样和颜色的蔬菜来获得最广泛的营养，植物化学物质和纤维。烹饪、烘烤或用香草和一点特级初榨橄榄油装饰它们。

Add whole grains and fruit to every meal, but use nuts and seeds as a garnish or small snack due to their high calorie and fat content.

在每餐中添加全麦和水果，但由于坚果和种子的热量和脂肪含量高，所以可以把它们作为装饰物或小零食。

3. Get good-quality sleep

得到高质量的睡眠

You may choose to exercise or eat healthy, but your body is going to demand sleep. The quantity and quality of it, however, is under your control.

你可以选择锻炼或者健康饮食，但是你的身体需要睡眠。然而，你可以控制它的数量和质量。

Depending on your age, you are supposed to get between seven and 10 hours of sleep each night. Getting less has been linked in studies to high blood pressure, a weakened immune system, weight gain, a lack of libido, mood swings, paranoia, depression and a higher risk of diabetes, stroke, cardiovascular disease, dementia and some cancers.

根据你的年龄，你每晚应该睡7到10个小时。研究表明，睡眠少会导致高血压、免疫系统减弱、体重增加、性欲减退、情绪不稳定、妄想、抑郁，以及患糖尿病、中风、心血管疾病、痴呆和某些癌症的风险增加。

Not convinced? Sleeping less than the recommended amount each night on a regular basis may double your risk of dying. In a longitudinal study of 10,308 British civil servants, researchers found that those who reduced their sleep from seven to five hours or fewer a night were almost twice as likely to die from all causes, especially cardiovascular disease.

不相信?每晚睡眠时间少于建议的睡眠量可能会使你死亡的风险增加一倍。在一项对10308名英国公务员的纵向研究中，研究人员发现，那些每晚睡眠时间从7小时减少到5小时或更少的人，死于各种原因的可能性几乎是其他人的两倍，尤其是心血管疾病。