拒绝食物添加剂

　　The bacteria in our bodies outnumber our cells by ten times. Collectively, they are called our microbiome and it turns out to have a sweeping say in whether we live robustly to a ripe old age.

　　我们体内的细菌数超过细胞数的十倍。两者合称为微生物组，决定着我们是否可以活到高龄、活得生龙活虎。

　　Emulsifiers are blending agents in foods with unmixable ingredients such as oil and water, and are found in processed foods such as ice cream, salad dressings and cream cheese. Emulsifiers appear to disrupt the protective layer of mucous that protects the intestinal tract.

　　乳化剂把食物里无法混合的成分混在一起，如油和水;加工食物(如冰淇淋、色拉酱和奶油芝士)里有乳化剂。粘液保护肠道，而乳化剂破坏粘液的保护层。

　　SHARE MORE CUDDLES

　　多多拥抱

　　If you want to optimise your immune defences, hugging could be key. Like a magic wand, human touch has the power to change our heart rate, lower blood pressure and cortisol levels, spark the release of feel-good chemicals in the brain and stimulate the hippocampus - the area that regulates memory.

　　若要提高免疫防御能力，拥抱是关键。如同魔术棒，接触能提高心率、降低血压和肾上腺皮质醇，激发头脑释放令人感觉良好的化学物质并刺激海马区(即管理记忆力的区域)。

　　CUT BACK ON VITAMINS

　　减少维生素摄入

　　Don't underestimate over-the-counter medications. Popular non-steroidal anti-inflammatory painkillers can increase risk of heart attack and stroke with regular use.

　　不要低估非处方药的作用，常见的非类固醇类抗炎症止痛药若经常使用，可能会增加心脏病和中风的风险。

　　AVOID FRIENDS WHO UPSET YOU

　　远离让你心烦的朋友

　　Tracking changing daily moods can help you to better understand why symptoms occur and avoid things that trigger low mood.

　　记录每日心情的变化可以帮助你理解缘何症状会发生、避免接触会引发情绪低落的事物。

　　THROW OUT YOUR ALARM CLOCK

　　扔掉闹钟

　　One of sleep's most important roles involves helping the brain to set our hormonal balance. This includes hormones that control appetite, help us manage stress and fight infections, rekindle our fat-burning systems and renew skin and bones.

　　睡眠的主要作用之一在于帮助大脑保持激素平衡，包括调整胃口、调节压力、抗感染、激活燃脂体系以及更新肌肤和骨骼。

　　WALK DAILY FOR A LONGER LIFE

　　每天走一走，活得更长寿

　　It need not be strenuous - walking counts. Studies associate muscular strength with wide-ranging health benefits, such as lower blood pressure, lower diabetes risk and better cholesterol levels.

　　也不需要多耗费力气，走走就可以。研究发现肌肉力量对健康大有裨益，如降血压、降低糖尿病风险和改善胆固醇水平。