The UN estimates by 2050

聯合國估計在2050年時

3.2 million people will be 100 years or older,

會有320萬的人壽命為100歲或更老，

compared to 316 000 in 2011.

相較下2011年時只有316,000人

So, what can you do to become a part of this

因此，你該怎麼做才能變成

elite centenarian club?

百歲菁英俱樂部的一份子呢？

How can you, live to 100?

你如何成功活到100歲呢？

There are some obvious steps like,

這裡有一些顯而易見的方法，

stop getting take-out.

像是停止外食

65 year-olds who cooked 5 times a week

每週在家煮飯五次的65歲長者

were 45% more likely to live an extra decade.

有45%的較高機率多活十年

Being a vegetarian means you have a

成為一個素食主義者意味著

12% lowered risk of premature death.

降低了12%過早死亡的風險

And, if you have to keep eating meat,

如果你必須持續食用肉類，

lay off the cold-cuts.

那就把冷切肉擱置一旁吧

Processed meats like sausage, bacon and cold-cuts

經過加工處理的肉，例如：香腸、培根和冷切肉

are linked to a higher incidence of

與死於癌症和心臟病的高發生率有關

dying from cancer and heart disease.

與死於癌症和心臟病的高發生率有關

Less obviously, could you win an Oscar?

其他不太明顯的方法有 ─ 贏得奧斯卡？

Winners, on average live

贏家的壽命

4 years longer than their losing peers.

比輸家平均多四年

Even a Nobel Prize could help,

甚至諾貝爾獎也有類似的功效，

as finalists end up living

因為獎項的得主最終

1 to 2 years longer than their runner-ups.

比其他只獲提名的人多活1至2年

Now, it may be time to move.

現在，或許是時候搬家了

The 20 counties in the US with the highest life expedencies,

20個美國高壽命的郡，

also have average altitudes of 5967 feet above sea level

其平均海拔高度為從海平面算起5967英尺

In Japan, woman live to 87 on average, and men to 80.

日本女性平均活到87歲，男性則是80歲

Compared to the US

與此相比，

with 82 and 77 years old, respectively.

美國女性平均活到82歲，男性77歲

Then, like the Japanese,

因此，想和日本人一樣，

You should start consuming more green tea and fish

你需要開始攝取更多的綠茶與魚

A study of 40 500 Japanese people found that

一項針對40,500位日本人的研究發現

those who drank 5 or more cups of green tea daily,

每天喝5杯以上綠茶的人

had the lowest risk of dying from heart disease.

擁有最低罹患心臟疾病的風險

As well, those with a diet rich in Omega-3s from fish

同樣地，食用富含Omega-3脂肪酸的魚類

lived an extra 2.2 years

能讓人多活2.2年

The world health organization recommends at least

世界衛生組織建議人們至少

150 minutes per week of exercise,

一週運動150分鐘，

potentially adding 4 years to your life.

這麼做可能多增加四年的壽命

This could be swimming or even... shopping?

例如去游泳，甚至是......逛街購物？

A Taiwanese study found that those who shop daily,

一個台灣的研究指出每日皆去購物者，

even if they didn't buy anything,

即使他們並未購買任何商品，

lowered their risk of death by 23% to 28%

也會讓死亡率降低23%至28%

Also, have sex,

此外，擁有性生活也有所幫助

One study found that men who had sex only

一項研究發現每月只發生一次性行為的男人

once a month, had a 45% higher risk of heart disease

相比每週2至3次的人來說，

than those had sex 2 to 3 times a week.

提高了45%罹患心臟病的風險

When it comes to sleeping, a long term study

談到睡眠，一個長期性的研究

found that men who got less than 6 hours a night

發現每晚睡不到6小時的男人

were 4 times more likely to die over the

其死亡率是一般人的4倍，

14 year period of the study.

而這些數據來自這個長達14年的研究

With this in mind, it's important to be realistic

有鑑於此，如何實際改善自己睡眠相當重要

literally.

有鑑於此，如何實際改善自己睡眠相當重要

A German study found that those

一項德國研究指出

who overestimate their future happiness

高估自己未來幸福的人

have a higher risk of death compared to

相較那些預測自己有較差未來的人來說，

their peers, who predicted a darker future.

有更高的死亡風險

People who identify as Hispanic

西班牙裔的美國人

live an average of 2.5 years longer

比一般美國人平均多活2.5年

than the average American.

比一般美國人平均多活2.5年

Researchers hypothesize that values of

研究者假設家族團聚的價值觀

family togetherness provides a longevity boost.

延長了壽命

A polish study found that dads of girls

一個波蘭的研究指出家裡有女兒的父親

live 74 weeks longer than average

比那些有兒子的父親平均多活74週

than fathers of sons.

比那些有兒子的父親平均多活74週

And if your a women,

如果你是名女性，

be more like Beyoncé and hope for twins.

像碧昂絲一樣懷上雙胞胎吧

New research has discovered that having twins

新研究發現懷雙胞胎

could be an evolution adaptation

可能跟進化適應有關，

where healthy moms pass on double

在過程中健康的母親會把雙倍的基因

the genes at once

同時傳承下去

And these moms are also known to live longer.

而這些母親也被認為活得更久

When it comes to planning your life,

當談到規劃自己的人生時，

get married, a Danish study of gay men

結婚也是個好方法，一項關於同性戀的丹麥研究

found that those who were married

指出結婚的人

had lower mortality rates.

死亡率較低

But, don't get married to the wrong person

但也別和錯誤的對象結婚

Another study of 1700 married adults found that

另外一項關於1,700位已婚者的研究發現

the more a coupled argued,

夫妻間愈常發生爭吵，

the worse their health.

他們的健康狀況愈糟糕

Don't force for retirement, as the

別強迫自己退休，因為

Harvard longevity project

哈佛的長壽研究計畫

found that those who have satisfying careers

發現那些擁有滿意的職業

and continued to work into their 70s

並持續工作到70多歲的人

made it to older ages.

能活得更長壽

And, just throw a pet in there as well.

此外，養寵物也有類似的效果

Research shows that both cat and dog owners

研究指出有養貓和狗的人

tend to live longer than those without.

比沒有飼養的人活得更長久

Even if you haven't been living healthy so far,

即使你到目前為止尚未活得很健康，

it's never too late to start.

但永遠不嫌太晚開始

A study found that taking on

研究發現培養

healthy habits like: eating good food,

健康的習慣，像是健康的飲食、

exercise, meditation and support from

運動、冥想和來自

friends and family

朋友與家人的支持

can increase the length of your telomeres,

可以增進身體裡端粒的長度，

the caps on the end of your chromosomes that

端粒即是染色體末端的覆蓋物，

that fray as we age.

其會隨著年齡增長而磨損

So, get started with all these tips, and

所以開始執行這些要訣吧，

start prepping for the 100 year-old birthday bash

並預備好你的100歲生日派對

Special thanks to 23andMe for sponsoring this video.

特別感謝23andMe公司贊助此影片

If you've ever wanted to understand your own DNA

如果你曾想去了解自己的DNA、

and see where regions of the world

並知道自己的祖先

your ancestors come from,

來自世界的何處，

or, how your DNA influences

或者你的DNA如何影響

physical traits and health,

生理特徵與健康，

then check out: [appears on screen]

那麼歡迎查看螢幕上的網址

We've tried it ourselves,

我們親自嘗試了，

and found out that Greg has a lot of Neanderthal DNA

並發現Greg擁有很多尼安德塔人的DNA，

while Mitch found out why he likes pizza so much.

至於Mitch則找出了他很喜歡披薩的原因

All you have to do is spit in a tube, and they'll

你只需要吐口水到管子中，

analyze your 23 pairs of chromosomes.

他們便會分析你體內的23對染色體

(Which is where the name comes from.)

這也是公司名(23andMe)的由來

again, head to

總之，前往

" 23andMe.com/asap "

" 23andMe.com/asap "

To learn more about yourself, now.

現在就多去了解自己吧

You can also check out our second video,

你也可以觀看我們的第二部影片─

"Where do people live the longest"

「哪裡的人們最長壽」

By clicking the screen, or using the link in the description.

只要點擊螢幕，或者打開底下資訊中的連結即可觀看