微分中值定理怎么运用:健康生活的8大好习惯

生活的艺术和死亡的艺术是一体的——伊壁鸠鲁

I don’t have health insurance, so I have a big investment in staying healthy.

我没有买医疗保险，所以我在保持健康上投入了很多精力和时间。

And so I did a little research today — I found the top causes of death, then created a spreadsheet for the controllable risk factors for each.

而今天我做了一个小小的调查研究后，发现了导致死亡的一些常见因素，然后做了一个表格列出了这些因素的风险可控性。

Some things can’t be controlled (your age, family history of diseases, gender). But others can. And those things aren’t a huge surprise — you already know not to smoke, drink too much, or eat crappily.

我们无法控制一些生而存在的东西，例如年龄，家族遗传病，性别等，但是却有能力控制很多其他的东西，而这些东西也是我们日常生活中已经很熟悉了的，例如我们已经知道吸烟有害健康，不要酗酒，以及不能吃垃圾食品。

It’s interesting, though, how all of the major diseases are caused by the same things: smoking, diet, exercise, alcohol and stress.

然后有趣的是几乎所有重大的疾病都是起因于相似的因素：吸烟，无节制的饮食，运动太少，饮酒过度和经常处于高压状态。

Below I’ll list the top habits you can change, and a simple method for changing them.

下面我列出了一些你们可以尝试去改变的习惯以及用来帮助改变的一些简单的方法。

The 8 Habits of Healthy Living

健康生活的8个好习惯

1. Stop smoking. This is by far the most important habit, as it affects almost every single one of the leading causes of death. It’s also the hardest of these habits to change. It’s not at all impossible — I quit six years ago next month (read my tips).

1.切勿吸烟.把这一点放在第一位几乎都不足以体现它的重要性，它几乎影响了导致死亡过程中的每一个因素。同样，它也是最难改变的一个习惯。尽管如此，改变它也绝对是有可能的，下个月就是我成功戒烟6年的时间（关于这一点可以阅读我的相关提示）。

2. Lose weight (if you’re overweight). This is not exactly a habit — the best habit to form to lose weight is to eat less. Or eat more of things that don’t have a lot of calories, like fruits and veggies. Being overweight is just below smoking the worst risk factor for many diseases.

2.请减肥（如果过于肥胖的话）.严格来讲，这并不能算是一个习惯，减肥所需要形成的好习惯是少吃或者是尽量吃一些热量少的东西，比如蔬菜和水果。肥胖是仅次于吸烟的可致命的诱因。

3. Exercise. You don’t need me to tell you to exercise, but listen to this: lack of exercise is a major risk factor for heart disease, stroke, colon & rectal cancers, diabetes, breast cancer, high blood pressure and high cholesterol. If you don’t exercise, you’re just asking to get a major disease. It’s almost a magic pill: do a bit of exercise every day, and you get healthy. You don’t need much — start with 5 minutes a day in the morning.

3.多锻炼.锻炼的好处众所周知，无需我多费唇舌，不过我还是要在此作一些警告：运动的缺乏往往伴随着心脏疾病、中风、结肠癌、直肠癌、糖尿病、乳腺癌、高血压、高胆固醇等。如果你不运动，就等于想与这些疾病为伍。每天多运动一会本身就是一剂神奇的药方，它可以让我们拥有一个健康的身体。

4. Drink only in moderation. Heavy drinking is one of the worst risk factors for many diseases. That’s more than 2 drinks of alcohol a day for men, and more than 1 drink for women. A glass of red wine is a good thing, but too many and you’re greatly increasing your risk of disease.

4.适量饮酒.饮酒过度是致病的危险因素之一。对男士而言，每天不能饮酒多于2杯；对女士而言，不能多于1杯。一杯红酒是在享受人生，再多的话则是拿生命冒险。

5. Cut out red & processed meats. Eating red meats, and processed meats like sausages, bacon, canned meats and so on, is a risk factor for colon/rectal cancer, stomach cancer, and high cholesterol, which in turn is a leading risk factor for coronary heart disease and stroke. While this won’t sit well with many people, the overwhelming mass of research supports this. I recommend going vegetarian.

5.少吃红肉和加工肉类.红肉和加工肉类如香肠，腌肉，罐装肉等是结肠/直肠癌，胃癌和高胆固醇的致病因素，而这些疾病又会导致冠心病和中风。可能很多人都不能接受和相信这一点，然后大量的研究证实了这一点，所以我建议大家多吃素食。

6. Eat fruits & veggies. This is obvious, but it’s amazing how few veggies most people eat. Eating fruits and veggies reduces your risk of several leading diseases, and it’s one of the easiest habits to form. Eat a salad (without heavy dressings, bacon or other meats, croutons or cheese), add veggies to soups or veggie chili, cook up veggies as a healthy side dish with dinner or lunch. Eat fruits with breakfast and as snacks.

6.多吃水果和蔬菜。这是众所周知的一条，只是让人诧异的是极少数人在实施。多吃蔬菜和水果可以减少很多疾病的产生，而且这也是最容易形成的一个习惯。中餐和晚餐吃一份萨拉（不要很多的敷料，不要腌肉等肉制品，油炸面包丁或奶酪等），然后加点蔬菜汤，再做一份健康的蔬菜配菜，早上就拿水果当零食吃。

7. Reduce salt, and saturated/trans fats. Salt and saturated or trans fats are in so many processed or prepared foods, and they increase risks of high blood pressure and high cholesterol, which increase risk for heart disease and stroke. Despite what the Weston Price Foundation and other people on the Internet tell you, saturated fat isn’t healthy — read the sources. Note that this isn’t a controversy in the medical community, but the “harmlessness” of saturated fats is perpetuated by the diary and meat industries, and lay writers like Gary Taube. Cook your own healthy meals instead of eating out or eating prepared foods.

7.少吃盐和饱和/反式脂肪.在很多加工食品或速食中都加了盐和饱和/反式脂，吃多了就会容易患高血压或高胆固醇，进而就更易患心脏类疾病和中风。不管韦斯顿价格以及网络上一些人怎么告诉你的，脂肪饱和都都不是件健康的事。请注意，这并不是一场医学界的争论。脂肪饱和的无害论因为一些写手和肉质品行业以及像加里陶布这样的外行作家而一直广泛存在着。

8. Reduce stress. Stress is a risk factor for heart disease and high blood pressure, which is itself a risk factor for stroke. Simplify your workday so that you’re not overly stressed, and exercise to relieve stress.

8.学会减压。长期处于高压的状态很容易患心脏类疾病以及高血压，这两样又会导致中风。简单点生活，不要给自己过度的压力，试着多运动来减压。

How to Form the Habits

下面来看看如何形成这些习惯

This might seem like a lot to change, if you’re not already doing these things, but let me share something with you: I changed all of these in the last 6 years.

如果你还没有做到以上几点，看起来有很多需要改变的地方。不过不用恐惧，让我来分享一下我的经验，通过6年的时间我都做到了。

In 2005, I was incredibly unhealthy. Then I learned to change my habits, and slowly I:

2005年的时候，我处于极度不健康的状态。然后我学着去改变我的生活习惯，而且逐渐地我做到了：

Quit smoking.

戒烟

Started running.

开始坚持跑步

Became vegan.

变成一个素食主义者

Lost 70 lbs.

减了70磅

Cleaned up my diet and got rid of unhealthy stuff.

彻底改变饮食习惯，摆脱大量不健康的食品

Simplified my life and reduced stress.

简单生活，减少压力

Cut drinking down to 1-2 glasses of red wine a day.

简单生活，减少压力

Cut drinking down to 1-2 glasses of red wine a day.

不酗酒，每天最多1-2杯红酒

I did it, and so can you. I changed one habit at a time, slowly, in tiny tiny steps, and it wasn’t hard. Don’t try to change everything, and don’t make it hard on yourself. It’s actually very easy if you’re patience and if you just start.

我可以做到这些，你也可以。在每一段时间，我都只尝试着去一步一步地改变一条习惯，那样看来就并不困难。不要想着少吃一口就可以成一个大瘦子，也不要试图去同时就可以做到这些，实际上只要你有毅力，而且从现在开始做，那么就会很容易做到。

Here’s how to change these habits:

那么如何来改变呢？

Change only one habit at a time. It doesn’t matter which habit you choose. Just choose one. You’ll want to do more than one, but don’t.

每一段时间选择一种习惯来完成。你想选择哪一项并没有关系，只要选一个开始实施就好。可能你想选更多，但是我建议最好不要这么做。

Create positive habits you enjoy. Read the last word again — if you enjoy it, the habit change will be easy. Replace smoking with positive habits you enjoy that fulfill the needs that smoking now fulfills (stress reduction, social lubrication, boredom relief, etc.). Replace red meats with healthy foods you enjoy.

开发一些你很享受和喜欢的小习惯。重点是享受，只要你能享受其中，那么就变容易很多。比如说当你想用吸烟来满足自己的需求的时候（用来减压，社会应酬，排解无聊等），你可以尝试一些其他的爱好。当你想吃红肉的时候，也可以用你喜爱的健康食品来代替。

Start as small as possible. Just do 5 minutes the first week, and try to be consistent as possible. Then do 10 minutes. Small change is by far the most effective method I’ve used for changing habits. Slow change lasts.

刚开始的时候定的目标要低一些。比如说第一个星期每天就持续5分钟，能保持一段时间后，再增加这个时间。就我而言，这是目前为止我试过的最有效的方法。滴水可以穿石说的就是这个道理。

Make it social. Find a partner or group to change the habit with you, so you’re more likely to stick with it.

找一些志同道合的人。找一些和你有同样需求的伙伴或者加入一些社区，大家互相需学习，彼此督促，这样的话就容易坚持得多。

These work. I’ve done them many times, and every time I stick to these principles, I’ve changed a habit.

这些都很有帮助。我已经试过很多次了，根据这些原则，我不知不觉形成了好的习惯。

Healthy living isn’t impossible, or even especially difficult. It’s just slower to come by than most people care for.

健康的生活可能有难度，但并不是不可能的，对于我们来说，除了期待外需要多了一些时间和精力去改变。