so you can live a longer, healthier life. You will need daily moderate exercise, something

然後你可以活得更長久又健康的生活。你每天需要適當的運動、笑口常開、

to laugh about, optimism, lots of friends, a healthy diet, seven to nine hours of sleep

正面積極地生活、結交很多朋友、有健康的飲食習慣、以及每天都有七到九個小時

per night, optional a bridge group. Step 1. Get moving: Just 30 minutes a day of moderate

的睡眠，可以選擇組個橋牌團。第一步：動起來吧：一天 30 分鐘的適當

exercise will do. You can even split it into three 10-minute bursts of activity. Step 2.

運動。你當然也可以分成 3 次 10 分的激烈運動。第二步：

Find something to laugh about every day – even force it if you have to. Real or fake,

想想每天都能讓你大笑的事情－－就算必須要逼自己笑的話。不管是真笑還是假笑，

laughter strengthens your immune system by increasing good-for-you hormones and reducing stress ones;

笑可以提升你的免疫系統、活化對你有益的荷爾蒙，並且釋放壓力，

lowering your blood pressure; and slowing your resting heart rate. Step 3. Train yourself

降低你的血壓、以及穩定你的心律。第三步：讓自己嘗試用正面

to look at the bright side. Optimistic people were two and a half times less likely to develop

角度看待事情，樂觀者比起那些悲觀者少了

cancer of any kind than their pessimistic peers, according to one study. Step 4. Make

大概兩倍半得癌症的可能性。第四步：找

time for the friends you have and cultivate new ones. A study found that seniors with

時間和你的朋友們見見面，也不忘結交新朋友。有個幾十年的長期研究指出，

a lot of pals were 22 percent less likely than their less social counterparts to die

相較那些較少社交的人，結交許多朋友的

during the decade when they participated in the study. Start a bridge group. Research

長者們死亡機率可能低於百分之 22。所以找一群橋牌友吧。研究

shows that bridge boosts the body's defense against infections and illness. Step 5. Eat

指出玩橋牌可以提升身體的機制，免於受到疾病的感染。第五步：攝取

a healthy diet: at least five servings of fruits and vegetables a day focusing on the

健康的飲食：一天至少五份的蔬果，像是

antioxidant powerhouses; complex carbs, fatty fish, and a few cups of green tea at least

抗氧化的動力食物、複雜的碳水化合物、脂肪性的魚類、並且至少一週喝到兩次

two times a week; a daily handful of nuts; no more than one glass of alcohol per day;

的綠茶。每天一把堅果、一天只喝一杯酒、

and a limited amount of meat and sweets. Eat more mushrooms during cold and flu season:

並且攝取一定的肉類和甜品。在寒冷天氣和流感的時期則要多攝取菇類。

Research shows that when a virus is present, mushrooms may rally the immune system to fight

研究指出如果有一個病毒的發生，菇類可能能提升免疫系統，擊倒

them. Step 6. Get at least seven hours of sleep every night, more if you can. Did you

病毒。第六步：每晚至少都有七小時的睡眠，或是更多。你知道嗎？

know, the first scientists to prove that the body defends itself against disease through

在 1908 年的諾貝爾獎，首批有科學家們證實，人們只要有足夠的睡眠，

the immune system shared the Nobel Prize in 1908.

身體的免疫系統就會開啟病毒的防禦機制，