Want to live a long and healthy life? Ditch those high heels, switch from fresh fruit to frozen — and take off all your clothes.
According to a new book by one of the world’s top cancer specialists, these small changes could dramatically increase your longevity. Here we reveal some of Dr David Agus’s surprising tips . . .
日常生活中，注意小細節，養成良好的生活習慣能使你更長壽！
世界頂級癌症專家 David Agus 提出以下建議，可以讓你盡可能地減少疾病，延年益壽。
- longevity (n.) 長命，長壽
The inhabitants enjoy good health and longevity. 此地的居民健康長壽。
Strip off and go naked
裸體照鏡子
Take a good look at yourself naked in front of a mirror — front and back. This will help you spot trouble on the horizon in the form of body oddities you didn’t have before and signs of skin cancer.
And once in a while, take a visual inventory of every square inch of yourself, including your hair, nails and the inside of your mouth.
光著身子在鏡子前好好檢查一下身體（無論是正面或背面），這有助於你及早發現皮膚癌等疾病的早期症狀。自我檢查應涵蓋從頭到腳全身各部位，甚至是頭髮、指甲和口腔。
- naked (adj.) 裸體的，光身的 =nude
The boy was naked to the waist. 男孩光著上身。
- on the horizon 即將發生的；已露出端倪的
There's trouble on the horizon. 很快就會出事。
- oddity (n.) 怪事；奇特的東西
He was something of an oddity in the neighborhood with his neat suits.
他穿着筆挺的西裝﹐在街坊四鄰中有點像個怪人。
No airport scanners
儘量避免照X光
Do we know what these machines do to us? Where’s the long-term data to show us they are harmless?
Until science can prove their safety, I’ll request a pat-down massage at airports. So should you.
Until science can prove their safety, I’ll request a pat-down massage at airports. So should you.
X光會産生一定的輻射，是否會對人體構成長期危害，目前尚無定論。不過在此之前，最好還是少接觸為妙。
- harmless (adj.) 無害的 ↔ harmful (adj.) 有害的
The dog seems fierce, but he's harmless. 這狗看似兇狠，但不傷人。
- pat-down (n.) 搜身
Bin your high heels
扔掉高跟鞋
Inflammation has been linked to some of our most troubling degenerative diseases, including heart disease, Alzheimer’s, cancer, auto-immune diseases, diabetes and accelerated ageing.
Uncomfortable shoes cause unnecessary inflammation in your feet that can have an impact on your whole system.
There’s no easier way to reduce your overall inflammation than to simply wear comfortable shoes daily.
心臟病、老年痴呆症、癌症、自身免疫性疾病、糖尿病和衰老加速等退化性疾病都與炎症密切相關。鞋子不舒服容易導致腳部炎症，進而影響全身健康。別為了愛美而穿不合腳的鞋，舒適的鞋子是減少炎症最簡單有效的方法之一。
- inflammation (n.) 炎症；發炎
- degenerative (adj.) 退化的
- auto-immune diseases (n.) 自身免疫性疾病
- diabetes (n.) 糖尿病
- accelerated (adj.) 加速的
Wake up with a coffee
早餐喝杯咖啡
早餐喝杯咖啡
Drinking coffee or tea in moderation has long been shown to confer positive benefits on our health.
Though researchers have tried to link caffeine consumption with illnesses such as heart disease, hypertension, osteoporosis and cancer, study after study has proven otherwise.
適量飲用咖啡或茶有益健康。但喝得時間段要注意，睡眠不好的人最好選擇早晨喝咖啡，因為下午四點後喝咖啡有可能會影響睡眠。此外要注意的是，如果早晨喝咖啡千萬不要空腹的時候喝唷！
- in moderation 適度地；有節制地
Will alcoholic drinks be harmful if taken in moderation? 適量飲酒是否有害健康?
- confer (v.) 給予，賦予
Diplomas were conferred on the students who had completed all courses of study.
修完全部課程的學生被授予畢業證書。
- hypertension (n.) 高血壓
- osteoporosis (n.) 骨質疏鬆
Eat at the same time
每天定時定點吃飯
每天定時定點吃飯
One of the best ways of reducing stress on your body is to maintain a regular routine 365 days a year.
If your body were deprived of its expected lunch at noon, apart from feeling hunger, it would experience a surge in the stress hormone cortisol, which tells it to hold onto fat and conserve energy.
So, if you don’t eat when your body anticipates food, it will sabotage your efforts to lose or maintain an ideal weight.
三餐準時是減輕身體壓力的最佳方法之一。經常錯過固定的吃飯時間，除了饑餓之外，還會增加體內應激激素皮質醇，導致體重難以控制，從而增加致病風險。
三餐準時是減輕身體壓力的最佳方法之一。經常錯過固定的吃飯時間，除了饑餓之外，還會增加體內應激激素皮質醇，導致體重難以控制，從而增加致病風險。
- be deprived of 剝奪；使喪失
He was deprived of his rights to education. 他被剝奪了受教育的權利。
- surge (n.) 激增
- anticipate (v.) 預期，期望 = expect, await, foresee
It is impossible to anticipate when it will happen. 不可能預料這事何時發生。
- sabotage (v.) 破壞；妨害
Every single fighter plane had been sabotaged. 每架戰鬥機都遭到了破壞。
Have a flu shot
接種流感疫苗
Immunising yourself against flu isn’t just about beating the disease.
Just one to two weeks of an inflammatory storm, which is what will take place if you contract flu, can increase your lifetime risk for obesity, heart attack, stroke and cancer.
People still falsely think the vaccine has side effects, that it doesn’t work, can cause the flu or even contains toxins or poisons. All this is rubbish!
接種流感疫苗不僅可防止流感，更有助於降低罹患肥胖症、心臟病、中風和癌症的幾率。
- contract flu 染上流感
- heart attack 心臟病發作
- stroke (n.) 中風
He had a stroke yesterday. 他昨天中風了。
- vaccine (n.) 疫苗
- side effect 副作用
Stand up
能站著就別坐著
There is a profound link between more time sitting and a greater incidence of obesity, diabetes, cardiovascular disease and early death.
However, if you think you’re doing your body good with an hour-long workout before or after a long day at your desk, think again.
Even two hours of exercise a day will not compensate for spending 22 hours sitting on your derriere or lying in bed.
越來越多的研究發現，久坐會增加肥胖症、糖尿病、心血管疾病及早死的危險。研究還發現，每天鍛鍊2小時無法抵消22小時久坐的危害，所以，最好盡可能地減少久坐。
Stop slouching
越來越多的研究發現，久坐會增加肥胖症、糖尿病、心血管疾病及早死的危險。研究還發現，每天鍛鍊2小時無法抵消22小時久坐的危害，所以，最好盡可能地減少久坐。
- profound (adj.) 深深的；深切的
Her parents' divorce had a profound effect on her life.
她父母的離異對她的生活有很深的影響。
- incidence (n.) 影響；關聯
- cardiovascular disease (n.) 心血管疾病
- compensate for 補償；彌補 = make up for
I must compensate you for your loss. 我必須賠償你的損失。
- derriere (n.) 臀部（委婉語氣）
隨時保持良好的體態
All roads to perfect posture start with a sturdy core. Try exercises such as pilates designed for this.
無論是坐著、站立，還是行走，盡量避免不良姿勢。因為不良姿勢不僅會導致脖子和背部問題，而且還會引起頭痛、關節炎、血液循環不良、肌肉痠痛、呼吸困難、消化不良、便秘、關節僵硬、疲勞等諸多問題。想維持良好的體態，不妨嘗試瑜伽、皮拉提斯等運動。
Take aspirin daily
每天服用阿司匹林
Many high-quality research studies have confirmed that the use of aspirin not only substantially reduces the risk of cardiovascular disease, but it can even ward off a medley of ailments through its anti-inflammatory powers.
A daily low-dose aspirin (75 milligrams) has even been shown to reduce the risk of developing common malignant cancers in the lungs, colon and prostate by a 46 per cent. But make sure that you discuss it with your doctor first as there are side effects such as stomach bleeding.
大量研究證實，阿司匹林能顯著降低心血管疾病風險，每天服用小劑量阿司匹林(75毫克)，還可使肺癌、結腸癌和前列腺癌等常見惡性腫瘤降低46%。但服用阿司匹林前，應先徵得醫生同意，以防止胃出血等副作用。
Frozen fruit & veg
食用冷凍蔬果
By the time most of it reaches your supermarket, it doesn’t contain nearly the same amount of nutrients as when the crop was picked.
Unless you can buy truly fresh local produce that’s in season, opt for frozen fruits and vegetables. They tend to be picked at their peak.
新採摘的蔬果營養最佳，但如果買不到這些蔬果，建議選擇冷凍水果和蔬菜更好。冷凍蔬果比一些採摘後長時間運輸和存放的蔬果儲存更多營養。
Avoid vitamins
避免惡補維生素
Many studies on groups of more than a thousand people in the past few decades have shown that taking vitamin supplements is correlated with an increased risk of serious diseases such as cancer, and it produces little benefit to health.
The body likes to create free radicals to attack ‘bad’ cells, including cancerous ones.
If you block this by taking copious amounts of vitamins, especially those touted as antioxidants, you block your body’s natural ability to control itself.
近幾十年來，多項研究發現，大量服用維生素補給品弊多利少，其會阻礙人體自身抗擊自由基的能力，進而增加疾病危險。
Have children
生小孩
If you have children you’ll be more likely to live longer than your childless counterparts.
That’s because raising a child compels us to remain active and mentally challenged.
研究發現，生孩子的人比不生孩子的人長壽機率更大。其原因是，將養育孩子迫使父母保持健康的生活，且在心理上也是極大的挑戰。
Sip a glass of wine
每天一杯葡萄酒
Moderate alcohol intake, especially red wine, can reduce the risk for heart disease.
Aim for no more than one drink a day if you’re a woman and two if you’re a man.
適度飲酒(尤其是紅酒)可減少心臟病風險。男女每天飲酒量分別不超過2杯和1杯。
Give us a smile
笑口常開
Smiling will boost your mood. It will trigger the release of pain-killing, brain-happy endorphins and seratonin, which reduce harmful stress levels.
保持微笑有助提升情緒，可增加體內腦內啡和血清素水準，降低壓力水準，緩解各種疼痛。
Apart from neck and back problems, poor posture can also cause headaches, arthritis, poor circulation, muscle aches and pains, difficulty breathing, indigestion, constipation, joint stiffness, fatigue, neurological problems and poor physical function in general.
All roads to perfect posture start with a sturdy core. Try exercises such as pilates designed for this.
無論是坐著、站立，還是行走，盡量避免不良姿勢。因為不良姿勢不僅會導致脖子和背部問題，而且還會引起頭痛、關節炎、血液循環不良、肌肉痠痛、呼吸困難、消化不良、便秘、關節僵硬、疲勞等諸多問題。想維持良好的體態，不妨嘗試瑜伽、皮拉提斯等運動。
- poor posture 姿勢不良
- indigestion (n.) 消化不良 ↔ digestion (n.) 消化作用
Over-eating or eating food difficult to digest often causes indigestion.
暴食或食用不易消化的食品常常會引起消化不良。
- constipation (n.) 便秘
- joint stiffness (n.) 關節僵硬
- fatigue (n.) 疲勞，勞累
His health is deteriorating from fatigue. 他的健康狀況因疲勞而惡化。
- neurological (adj.) 神經學的
每天服用阿司匹林
Many high-quality research studies have confirmed that the use of aspirin not only substantially reduces the risk of cardiovascular disease, but it can even ward off a medley of ailments through its anti-inflammatory powers.
A daily low-dose aspirin (75 milligrams) has even been shown to reduce the risk of developing common malignant cancers in the lungs, colon and prostate by a 46 per cent. But make sure that you discuss it with your doctor first as there are side effects such as stomach bleeding.
大量研究證實，阿司匹林能顯著降低心血管疾病風險，每天服用小劑量阿司匹林(75毫克)，還可使肺癌、結腸癌和前列腺癌等常見惡性腫瘤降低46%。但服用阿司匹林前，應先徵得醫生同意，以防止胃出血等副作用。
- substantially (adv.) 相當多地，大大地
The price may go up quite substantially. 價格可能大大上揚。
- ward off 避開；擋住；防止
The movie star's agent was warding off the fans. 那位名星的經紀人擋住了影迷。
- medley (n.) 混合，混雜 = mixture
- ailment (n.) 病痛；疾病 = illness, sickness, indisposition
He got timely treatment for his ailment. 他的病得到及時治療。
- malignant (adj.) 惡性的，致命的 = deadly, harmful, destructive, killing
A cancer is a malignant growth. 癌症是一種惡性增長。
- colon (n.) 結腸
- prostate (n.) 前列腺
- stomach bleeding (n.) 胃出血
食用冷凍蔬果
By the time most of it reaches your supermarket, it doesn’t contain nearly the same amount of nutrients as when the crop was picked.
Unless you can buy truly fresh local produce that’s in season, opt for frozen fruits and vegetables. They tend to be picked at their peak.
新採摘的蔬果營養最佳，但如果買不到這些蔬果，建議選擇冷凍水果和蔬菜更好。冷凍蔬果比一些採摘後長時間運輸和存放的蔬果儲存更多營養。
- opt for 決定某事物；選擇某事物
Fewer students are opting for science courses nowadays. 現在選修理科的學生少了。
避免惡補維生素
Many studies on groups of more than a thousand people in the past few decades have shown that taking vitamin supplements is correlated with an increased risk of serious diseases such as cancer, and it produces little benefit to health.
The body likes to create free radicals to attack ‘bad’ cells, including cancerous ones.
If you block this by taking copious amounts of vitamins, especially those touted as antioxidants, you block your body’s natural ability to control itself.
近幾十年來，多項研究發現，大量服用維生素補給品弊多利少，其會阻礙人體自身抗擊自由基的能力，進而增加疾病危險。
- correlated with 關聯
Crop yield correlates closely with annual rainfall. 農作物的收成與年降雨量有密切關係。
- copious (adj.) 豐富的，大量的 = plentiful, abundant, ample, affluent
Jill sat through the meeting and made copious notes. Jill參加了整個會議﹐並做了大量的筆記。
- be touted as 被吹捧為；譽為；號稱
Bates was widely touted as the next Olympic star. Bates被大家預測為下一屆奧林匹克之星。
- antioxidant (n.) 抗氧化劑
生小孩
If you have children you’ll be more likely to live longer than your childless counterparts.
That’s because raising a child compels us to remain active and mentally challenged.
研究發現，生孩子的人比不生孩子的人長壽機率更大。其原因是，將養育孩子迫使父母保持健康的生活，且在心理上也是極大的挑戰。
- compel (v.) 強迫
He was compelled by illness to give up his studies. 他因病被迫放棄學業。
每天一杯葡萄酒
Moderate alcohol intake, especially red wine, can reduce the risk for heart disease.
Aim for no more than one drink a day if you’re a woman and two if you’re a man.
適度飲酒(尤其是紅酒)可減少心臟病風險。男女每天飲酒量分別不超過2杯和1杯。
- intake (n.) 攝取量
Lower your intake of fat and alcohol to improve your health.
為了增進健康﹐減少脂肪和酒精的攝入量。
笑口常開
Smiling will boost your mood. It will trigger the release of pain-killing, brain-happy endorphins and seratonin, which reduce harmful stress levels.
保持微笑有助提升情緒，可增加體內腦內啡和血清素水準，降低壓力水準，緩解各種疼痛。
- endorphin (n.)腦內啡
- seratonin (n.) 血清素
