延缓衰老的生活方式

延缓衰老的生活方式

Good genes are one thing, but you can also help game the system and age gracefully with these healthy lifestyle choices.

良好的基因是一回事，但你也可以通过这些健康的生活方式选择来帮助身体系统和优雅地衰老。

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So how we do that? The Post lays out a plan and we’ve added a few of our own, in no particular order.

怎么做呢?这篇文章列出了一个计划，我们也添加了一些自己的计划，没有特别的顺序。

1. Eat omega-3 fatty acids

吃欧米伽-3脂肪酸

These nutrients found in foods such as fish and flaxseed are important components of the membranes that surround each cell in your body. They have been shown to boost brain function, decrease inflammation, build and repair cell membranes, and aid with stress management, while also staving off other issues. Find them in fish and other seafood – cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines in particular. Also in nuts and seeds, like flaxseed, chia seeds, and walnuts, as well as their oils.

这些营养物质存在于鱼类和亚麻仁等食物中，是身体细胞周围细胞膜的重要组成部分。它们已经被证明可以增强大脑功能，减少炎症，建立和修复细胞膜，帮助管理压力，同时还可以延缓其他问题。可以在鱼和其他海鲜中找到它们——冷水中富含脂肪的鱼，比如鲑鱼、鲭鱼、金枪鱼、鲱鱼，尤其是沙丁鱼。还有坚果和种子，比如亚麻籽，奇亚籽，核桃，以及它们的油。

2. Drink enough water

喝足够的水

You know the drill: Drink 8 glasses of water a day. While there may be some debate about that number, the National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

你知道规矩:每天喝8杯水。虽然这个数字可能还存在一些争议，但美国国家科学院、工程院和医学院认为，每天足够的液体摄入量应该:

About 15.5 cups (3.7 liters) of fluids for men

男性大约需要15.5杯(3.7升)液体

About 11.5 cups (2.7 liters) of fluids a day for women

女性每天大约喝11.5杯(2.7升)液体

3. Don’t forget your B vitamins

别忘了补充维生素B

The family of B vitamins is a great supporter for cognitive function and other protective measures as well.While the big three: Folate, B6 and B12 are the golden triplets, all B vitamins are important.The Harvard School of Public health notes, “Most healthy adults get sufficient B12 from their regular diet. However, it's common for older people to have some level of B12 deficiency. This might stem not only from a poor diet or from age-related reduction in stomach acid, which the body needs in order to absorb B12 from food.” Heartburn medication can also block vitamin B absorption.

B族维生素是认知功能和其他保护措施的重要支持者。虽然三大维生素:叶酸、B6和B12是黄金三胞胎，但所有的B族维生素都很重要。哈佛大学公共卫生学院指出，“大多数健康的成年人从他们的日常饮食中获得足够的B12。然而，老年人有一定程度的B12缺乏症是很常见的。这可能不仅仅是由于饮食不良或与年龄相关的胃酸减少，身体需要胃酸来从食物中吸收B12。胃灼热的药物也会阻碍维生素B的吸收。

4. Keep your brain brawny

保持你的大脑强壮

The average brain shrinks by approximately five percent every decade after the age of 40;but aerobic exercise significantly helps maintain volume.long with improving regular healthy aging, exercise has implications for the prevention of aging-related neurodegenerative disorders such as Alzheimer's and dementia.

40岁以后，大脑平均每十年萎缩约5%;但是有氧运动对保持容积有显著的帮助。长期以来，随着健康的不断老化，锻炼对预防老年痴呆症和阿尔茨海默氏症等与衰老相关的神经退行性疾病具有重要意义。

5. Keep your brain active

保持大脑活跃

Researchers have found that brainy activities stimulate new connections between nerve cells and may even help the brain generate new cells, developing neurological "plasticity" and building up a functional reserve that provides a hedge against future cell loss, explains the Harvard Medical School. They write: "Any mentally stimulating activity should help to build up your brain. Read, take courses, try "mental gymnastics," such as word puzzles or math problems. Experiment with things that require manual dexterity as well as mental effort, such as drawing, painting, and other crafts." Sounds fun for any age.

哈佛医学院解释说，研究人员发现，脑力活动可以刺激神经细胞之间的新连接，甚至可以帮助大脑产生新的细胞，发展神经的“可塑性”，建立功能储备，防止未来的细胞丢失。他们写道:“任何刺激大脑的活动都应该有助于大脑的发育。阅读、学习课程、尝试“脑力体操”，比如字谜或数学题。尝试一些既需要灵巧又需要脑力的事情，比如绘画、绘画和其他手工艺。”听起来对任何年龄的人都很有趣。