世界上最长寿者的长寿秘诀

Secrets from the World’s Longest-Lived People
https://www.bluezones.com/live-longer-better/#section-1

原文见：杨正瓴：[求证] 可信健康长寿知识（汇集）：http://blog.sciencenet.cn/blog-107667-1233578.html

应杨教授所请，试译如下，请批评指正

1. Move Naturally: The world’s longest-lived people don’t pump iron or run marathons. Instead, their environments nudge them into moving without thinking about it.

1、运动自然：世界上寿命最长的人不举重也不跑马拉松。相反，他们所处的环境促使他们不假思索地运动。

2. Purpose: Why do you wake up in the morning? Knowing your sense of purpose is worth up to seven years of extra life expectancy.

2、目标在心：一个人为什么早上醒来？明白自己的生活目标，能让人多活7年。

3. Down Shift: Stress leads to chronic inflammation, associated with every major age-related disease. The world’s longest-lived people have routines to shed that stress.

3、减轻压力：压力导致慢性炎症，而慢性炎症与每一种与年龄相关的重大疾病都有关系。世界上寿命最长的人都有减压习惯。

4. 80% Rule: “Hara hachi bu” – the Okinawans say this mantra before meals as a reminder to stop eating when their stomachs are 80 percent full.

四、80%规则：“八分饱”是冲绳人在饭前说的三字真言，目的是为了提醒他们当肚子填满80%的时候就不要再吃了。

5. Plant Slant: The cornerstone of most centenarian diets? Beans. They typically eat meat—mostly pork—only five times per month.

5、多吃素食：多数百岁老人的基础饮食是什么？豆类。他们通常每月只吃五次肉（多数是猪肉）。

6. Wine @ 5: Moderate drinkers outlive non-drinkers, especially if they share those drinks with friends.

6、适度饮酒：适度饮用葡萄酒的人比滴酒不沾者长寿，尤其是他们与朋友聚饮而不是独酌。

7. Belong: Attending faith-based services four times per month – no matter the denomination – adds up to 14 years of life expectancy.

7、有所信仰：每个月参加四次信仰服务，无论所信何教，都可增寿14年。

8. Loved Ones First: Centenarians put their families first. They keep aging parents and grandparents nearby, commit to a life partner and invest in their children.

8、亲人第一：百岁老人把家人放在首位。他们把年迈的父母和祖父母留在附近，与生活伴侣关系笃渥，并舍得给子女花钱。

9. Right Tribe: The world’s longest lived people chose or were born into social circles that support healthy behaviors.

9、好的圈子：世界上寿命最长的人选择或出生在支持健康行为的社交圈子里。