Making small changes in your routine is all it takes to slow the hand of time.
Start with these strategies to extend your youth.
对日常生活做出一点小小的改变就可以使时间之手放慢。
采取以下措施可以使你的青春延长。
1. Eat Your Medicine
Did you know that eating fish once a week could cut your risk of sudden cardiac death? Good nutrition is more than consuming less fat. It's knowing the difference between good and bad fats, paying more attention to the variety and proportions of the foods you eat and making good nutritional choices a habit (the hard part for most people). If you've had poor habits for a long time, you won't be able to change overnight, but you can succeed if you improve your diet gradually. Start a step at at a time, by working out a healthy dinner routine, or eating well at work.
1. 以食代药
你知道每周吃一次鱼可减少患心脏病的风险吗？良好的营养不只是吃低脂肪的食物。还需要了解好的脂肪和不良脂肪的区别，更要注意饮食的多样性和营养的均衡，并使选择营养性食物成为一种习惯（这对大多数人来说都很困难）。如果你有长期的不良习惯，可能无法在一夜之间改变，但如果逐渐地改善饮食，你就能够成功。可以通过制定健康的食谱或吃好工作餐，一步步改善。
2. Get a Move On
Staying physically active may be the best thing you can do to safeguard your health. Even modest amounts of exercise-as little as 20 minutes a day-can do a world of good, especially if you have a regular routine and get the various forms of exercise you need to build your endurance, strength, balance and flexibility. Start off with a simple routine you can do at home like our Daily Toning Program.
2. 保持运动
保持身体活跃是你保卫健康的最佳利器。即使每天20分钟的运动也会让你受益非浅，如果你使运动成为每日的必修课，并运用多种运动方式锻炼自己的耐力、力量、平衡和柔韧性时，运动效果会更加明显。开始时可以制定一个能在家里实施的简单易行的计划。
3. Supplement Your Diet
You may know that getting enough of the antioxidant vitamins C and E and beta-carotene is one of the best ways to slow the clock. But if you're serious about staying young, there are other supplements you should know about too.
Vitamin B12 is one of them, since deficiencies of this nutrient-common in people over 60-can result in dementia and memory loss. So is calcium, which not only guards against osteoporosis but may also help prevent the most common type of stroke. But keep in mind: there are somethings you should know before popping a pill. Make sure you do your reasearch.
3. 补充微量元素
你可能知道获取足够的维他命C和E以及胡萝卜素是使时间变慢地最佳方式之一。但是如果想达到最佳效果，你还需知道其他一些需要补充的元素。
维他命B12就是其中之一，这种元素的缺乏可能会导致60岁以上的老人痴呆或失忆。钙也是如此，它不仅能预防骨质疏松症还可以防止中风。但是记住，在服药前一定要弄清相关注意事项。要确保做好必要的调查。
4. Watch Your Weight
We all know that obesity can lead to serious health problems and shorten your life. But even 5-10 kg of extra weight can pose an unnecessary risk, especially if it's sitting mostly around your middle. Your metabolism slows with age, so you're not ******* the calories you once did. That means you should be cutting down on how much you eat or stepping up your exercise, or both.
4. 关注体重
我们都知道肥胖会导致严重的健康问题，缩短人的寿命。但实际上哪怕只是5-10公斤多余脂肪也会带来不必要的风险，特别是当这些脂肪堆积在你的腰部时。随着年龄的增加，你的新沉代谢会变慢，你需要的热量也会不断减少。这意味着你需要减少食量或加强锻炼，或两者同时进行。
5. Be Good to Your Bones
If you're a woman, don't wait until after menopause to address your risk of osteoporosis. You start losing bone density at least a decade before menopause, so you need to get enough calcium and vitamin D every day, stop smoking and do regular weight-bearing exercise right now. When you approach menopause, discuss hormone replacement therapy with your doctor. And men, don't think you're immune to osteoporosis. Your risk is increasing more slowly than a woman's, but by the time you reach your seventies or eighties, it can be just as great. After the age of 60, one in every two females and one in every three males will suffer an osteoporosis-related fracture.
5. 善待骨骼
如果你是一位女士，不要等到更年期再考虑骨质疏松症的风险。至少在更年期前十年，你的骨质密度就开始变松，所以每天需要获取足够的钙和维他命D，停止吸烟并定期进行负重锻炼。当接近更年期时，要与医生讨论一下补充荷尔蒙的方法。如果你是男士，也不要以为就与骨质疏松症无缘。只是风险增长的比女士慢一些，但等你到了70或80多岁时，这种风险就可能会很大。60以后，二分之一的女士和三分之一的男士会出现骨折现象。
6. Get Checked
Many people hate to see the doctor, but he or she can be your best friend when it comes to preventing health problems. Getting your blood pressure checked annually, for example, can help prevent serious cardiovascular and kidney problems. Yearly flu shots can ward off not only the flu but also the complications that can come with it. And you'll never regret detecting cancer or diabetes early on, when there's still time to do something about it.
6. 定期体检
很多人不喜欢看医生，但是要知道在预防健康问题方面，医生可能是你最好的朋友。例如，每年查血压，有助于预防严重的动脉硬化或肾疾病。每年注射流感疫苗不仅能预防流感，还可预防由此产生的并发症。而且你永远不会为能早发现早治疗癌症或糖尿病而后悔。
7. Limit the Liquor
It's true that one or two drinks a day may lower your risk of heart disease and stroke, but you shouldn't start drinking to gain these benefits. Exercise and diet can help you achieve the same results. Also, the older you get, the more alcohol affects you. And overdoing alcohol increases a woman's risk of breast cancer.
7. 少饮酒
一天一两杯酒可以降低心脏病和中风的风险，但是这不应成为你开始饮酒的借口。锻炼和饮食可以帮你达到相同的效果。另外，年龄越大，酒精对身体的影响也就越大。过量饮酒还会增加女士患乳腺癌的风险。
8. Say No to Smoking-and to Smoke
Heart disease, stroke and cancer are the leading causes of death, and smoking is a significant contributing factor. Quitting is hard, but not impossible. As for passive smoking, realise that sitting in smoke-filled rooms may shorten your life. Dr Michael Roizen of the University of Chicago estimates that breathing in smoke for one hour equals smoking four cigarettes yourself.
8. 对吸烟说“不”
心脏病、中风和癌症是导致死亡的三大杀手，而吸烟又是诱发这三种疾病的一个主要因素。戒烟很难，但不是不可能。至于被动吸烟者，要知道坐在烟雾缭绕的房间里会缩短你的寿命。芝加哥大学的麦克尔·罗伊森博士估计被动吸烟一小时相当于自己抽四支烟。
9. Think Young
To remain vital, you need to stay actively engaged in life and break out of old routines. So find a passion or purpose and pursue it. Get involved in volunteer work. Try a new type of food, start a garden, adopt a pet. It's also important to challenge yourself. Learning new things can actually stimulate new connections in your brain. Play bridge, do challenging crossword puzzles, join a book discussion group. Take up pottery or learn to play an instrument.
9. 保持思想长青
要保持活力，你需要在生活中保持活跃并不断尝试新的生活方式。所以要找到能令自己兴奋的事物或感兴趣的目标，然后去用心追求。做一些志愿者的工作。尝试一种新的食物、开辟一个花园、养一个宠物。挑战自我是很重要的。学习新知识可以使你的大脑产生新的关联。如打桥牌、做一些富有挑战性的填字游戏、加入一本书的讨论小组、学习制陶或乐器。
10. Preserve Your Pearly Whites
Once upon a time, as people got older, they got dentures. If you'd rather keep your teeth, dental checkups and cleaning should be on your calendar at least once or twice a year. Daily flossing and brushing of your teeth are also an important part of your preventive health care. Gum disease can actually spread infection to your heart and take years off your life.
10. 保护好牙齿
过去，人们一旦变老，就会装一付假牙。如果你想保留自己真正的牙齿，那么至少每年要做一两次牙齿检查和清洗。剔牙和刷牙也是预防牙病的重要一环。牙周病也可能会影响到你的心脏，减少你的寿命。
11. Get Enough Sleep
Restful, deep sleep can be more elusive than ever as you age. Yet adequate shuteye is crucial to ageing well. Sleep has been strongly linked to proper immune system functioning and also to cardiovascular health. Learning more about your changing sleep patterns and how you can improve them can add to the quality and quantity of your life. Beyond sleep, you can repair both mind and body by learning how to relax and doing it more often.
11. 保持足够的睡眠
平静、深沉的睡眠比你的年龄更难以把握。但是充足的睡眠对于保持年轻至关重要。睡眠与人体的免疫系统能否发挥正常功能及心血管健康密切相关。了解一个人的睡眠方式和如果改善它们可以促进生活的质量并延长生活的时间。除了睡眠，通过学习如何放松并经常实施也可以恢复一个人的精神和体力。
12. Stay Connected Socially
Maintaining the ties that bind-with family and friends both old and new-is much more important than we thought, according to the most recent medical research. In fact, having a social network has been clinically proven to contribute to a longer life and reduce the need for doctor visits and trips to the hospital. If you have a support system, you're more likely to weather physical ailments, stress and emotional problems-and derive more enjoyment from life. The more people you talk to daily or weekly, the better.
12. 保持社会联系
根据一项最新的医学研究，与家人或朋友（无论新朋友还老朋友）保持联系比我们想像的重要的多。事实上，医学已经证明，拥有社交网络可以延长一个人的寿命并减少看医生的次数。如果你有一个支持系统，你就很有可能能承受住身体上的痛苦、压力和情绪问题，从而在生活中感受到更多乐趣。每天或每周同越多的人谈话越好。
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