What Do We Know About Healthy Aging?

Many factors influence healthy aging.

许多因素影响健康老龄化。

Some of these, such as genetics, are not in our control.

其中一些因素，例如遗传学，不在我们的控制范围内。

Others — like exercise, a healthy diet, going to the doctor regularly, and taking care of our mental health — are within our reach.

其他的——比如锻炼、健康饮食、定期去看医生以及照顾我们的心理健康——都是我们力所能及的。

Research supported by NIA and others has identified actions you can take to help manage your health, live as independently as possible, and maintain your quality of life as you age.

NIA 和其他机构支持的研究已经确定了您可以采取的行动来帮助管理您的健康、尽可能独立地生活以及随着年龄的增长保持生活质量。

Read on to learn more about the research and the steps you can take to promote healthy aging.

请继续阅读，了解有关该研究的更多信息以及您可以采取的促进健康老龄化的步骤。

While scientists continue to actively research how to slow or prevent age-related declines in physical health, they’ve already discovered multiple ways to improve the chances of maintaining optimal health later in life.

虽然科学家们继续积极研究如何减缓或预防与年龄相关的身体健康下降，但他们已经发现了多种方法来提高晚年保持最佳健康的机会。

Taking care of your physical health involves staying active, making healthy food choices, getting enough sleep, limiting your alcohol intake, and proactively managing your health care.

照顾您的身体健康包括保持活跃、选择健康的食物、充足的睡眠、限制酒精摄入量以及积极管理您的医疗保健。

Small changes in each of these areas can go a long way to support healthy aging.

每个领域的微小改变都可以对支持健康老龄化大有帮助。

Whether you love it or hate it, physical activity is a cornerstone of healthy aging.

无论您喜欢还是讨厌，身体活动都是健康老龄化的基石。

Scientific evidence suggests that people who exercise regularly not only live longer, but also may live better — meaning they enjoy more years of life without pain or disability.

科学证据表明，经常锻炼的人不仅寿命更长，而且可能生活得更好——这意味着他们可以享受更长时间的生活，没有疼痛或残疾。

A study of adults 40 and older found that taking 8,000 steps or more per day, compared to only taking 4,000 steps, was associated with a 51% lower risk of death from all causes.

一项针对 40 岁及以上成年人的研究发现，每天走 8,000 步或以上，与仅走 4,000 步相比，全因死亡风险降低 51%。

You can increase the number of steps you get each day by doing activities that keep your body moving, such as gardening, walking the dog, and taking the stairs instead of the elevator.

您可以通过进行保持身体活动的活动来增加每天的步数，例如园艺、遛狗、走楼梯而不是乘电梯。

Although it has many other benefits, exercise is an essential tool for maintaining a healthy weight.

尽管运动有许多其他好处，但它是保持健康体重的重要工具。

Adults with obesity have an increased risk of death, disability, and many diseases such as type 2 diabetes and high blood pressure.

患有肥胖症的成年人死亡、残疾和许多疾病（例如 2 型糖尿病和高血压）的风险增加。

However, thinner is not always healthier either.

然而，更瘦并不总是更健康。

Being or becoming too thin as an older adult can weaken your immune system, increase the risk of bone fracture, and in some cases may be a symptom of disease.

老年人过瘦或变得过瘦会削弱您的免疫系统，增加骨折的风险，在某些情况下可能是疾病的症状。

Both obesity and underweight conditions can lead to loss of muscle mass, which may cause a person to feel weak and easily worn out.

肥胖和体重不足都会导致肌肉质量损失，这可能会导致人感到虚弱和容易疲惫。

As people age, muscle function often declines.

随着人们年龄的增长，肌肉功能往往会下降。

Older adults may not have the energy to do everyday activities and can lose their independence.

老年人可能没有精力进行日常活动，并可能失去独立性。

However, exercise can help older adults maintain muscle mass as they age.

然而，运动可以帮助老年人随着年龄的增长保持肌肉质量。

In a 2019 investigation of data from NIA’s Baltimore Longitudinal Study of Aging , researchers found that moderate to vigorous physical activity is strongly associated with muscle function, regardless of age.

在 2019 年对 NIA 巴尔的摩衰老纵向研究数据的调查中，研究人员发现，无论年龄如何，中度至剧烈的体力活动与肌肉功能密切相关。

This suggests that exercise may be able to prevent age-related decline in muscle function.

这表明运动可能能够预防与年龄相关的肌肉功能下降。

In addition to helping older adults live better, maintaining muscle mass can help them live longer.

除了帮助老年人生活得更好之外，保持肌肉质量还可以帮助他们活得更久。

In another study , researchers found that in adults older than 55, muscle mass was a better predictor of longevity than was weight or body mass index (BMI).

在另一项研究中，研究人员发现，对于 55 岁以上的成年人来说，肌肉质量比体重或体重指数 (BMI) 更能预测寿命。

Although many studies focus on the effects of physical activity on weight and BMI, research has found that even if you’re not losing weight, exercise can still help you live longer and better.

尽管许多研究都关注体育活动对体重和体重指数的影响，但研究发现，即使您的体重没有减轻，锻炼仍然可以帮助您活得更长、更好。

There are many ways to get started .

有很多方法可以开始。

Try being physically active in short spurts throughout the day or setting aside specific times each week to exercise.

尝试全天短暂地进行身体活动，或者每周留出特定的时间进行锻炼。

Many activities, such as brisk walking or yoga, are free or low cost and do not require special equipment.

许多活动，例如快走或瑜伽，都是免费或低成本的，不需要特殊设备。

As you become more active, you will start feeling energized and refreshed after exercising instead of exhausted.

当您变得更加活跃时，您会在锻炼后开始感到精力充沛、神清气爽，而不是疲惫不堪。

The key is to find ways to get motivated and get moving.

关键是找到激励和行动的方法。

Making smart food choices can help protect you from certain health problems as you age and may even help improve brain function.

随着年龄的增长，做出明智的食物选择可以帮助您避免某些健康问题，甚至可以帮助改善大脑功能。

As with exercise, eating well is not just about your weight.

与锻炼一样，健康饮食不仅仅与体重有关。

With so many different diets out there, choosing what to eat can be confusing.

有这么多不同的饮食习惯，选择吃什么可能会令人困惑。

The 2020-2025 Dietary Guidelines for Americans provide healthy eating recommendations for each stage of life.

《2020-2025 年美国人膳食指南》为人生各个阶段提供了健康饮食建议。

The Dietary Guidelines suggest an eating pattern with lots of fresh fruits and vegetables, whole grains, healthy fats, and lean proteins.

膳食指南建议采用大量新鲜水果和蔬菜、全谷物、健康脂肪和瘦肉蛋白的饮食模式。

Much of the research shows that the Mediterranean-style eating pattern, which includes fresh produce, whole grains, and healthy fats, but less dairy and more fish than a traditional American diet, may have a positive impact on health.

许多研究表明，地中海式饮食模式（包括新鲜农产品、全谷物和健康脂肪，但比传统美国饮食更少的乳制品和更多的鱼类）可能对健康产生积极影响。

A 2021 study analyzing the eating patterns of more than 21,000 participants found that people closely following the Mediterranean-style pattern had a significantly lower risk of sudden cardiac death .

2021 年的一项研究分析了 21,000 多名参与者的饮食模式，发现严格遵循地中海式饮食模式的人心源性猝死的风险显着降低。

A low-salt diet called Dietary Approaches to Stop Hypertension (DASH) has also been shown to deliver significant health benefits.

一种称为“控制高血压饮食方法”(DASH) 的低盐饮食也被证明可以带来显着的健康益处。

Studies testing the DASH diet found that it lowers blood pressure, helps people lose weight, and reduces the risk of type 2 diabetes and heart disease.

测试 DASH 饮食的研究发现，它可以降低血压、帮助人们减肥，并降低患 2 型糖尿病和心脏病的风险。

Yet another eating pattern that may support healthy aging is the MIND diet, which combines a Mediterranean-style eating pattern with DASH.

另一种可能支持健康老龄化的饮食模式是 MIND 饮食，它将地中海式饮食模式与 DASH 结合起来。

Researchers have found that people who closely follow the MIND diet have better overall cognition — the ability to clearly think, learn, and remember — compared to those with other eating styles.

研究人员发现，与其他饮食方式的人相比，严格遵循 MIND 饮食方式的人具有更好的整体认知能力，即清晰思考、学习和记忆的能力。

Try starting with small changes by adopting one or two aspects of the Mediterranean-style eating pattern or MIND diet.

尝试从小的改变开始，采用地中海式饮食模式或 MIND 饮食的一两个方面。

Several studies have shown that incorporating even a part of these eating patterns, such as more fish or more leafy greens, into your daily eating habits can improve health outcomes.

多项研究表明，将这些饮食模式的一部分（例如更多的鱼或更多的绿叶蔬菜）纳入您的日常饮食习惯中可以改善健康状况。

One study of 182 older adults with frequent migraines found that a diet lower in vegetable oil and higher in fatty fish could reduce migraine headaches .

一项对 182 名经常偏头痛的老年人进行的研究发现，饮食中植物油含量低、鱼油含量高可以减少偏头痛。

Another study that followed almost 1,000 older adults over five years found that consumption of green leafy vegetables was significantly associated with slower cognitive decline .

另一项对近 1,000 名老年人进行五年跟踪调查的研究发现，食用绿叶蔬菜与减缓认知能力下降显着相关。

Even if you haven’t thought much about healthy eating until recently, changing your diet now can still improve your well-being as an older adult.

即使您直到最近才考虑健康饮食，现在改变饮食仍然可以改善您作为老年人的健康。

If you are concerned about what you eat, talk with your doctor about ways you can make better food choices.

如果您担心自己吃的东西，请与您的医生讨论如何做出更好的食物选择。

Learn more about healthy eating and smart food choices for healthy aging .

了解有关健康饮食和健康老龄化的明智食物选择的更多信息。

Getting enough sleep helps you stay healthy and alert.

充足的睡眠有助于您保持健康和警觉。

Even though older adults need the same seven to nine hours of sleep as all adults, they often don’t get enough.

尽管老年人与所有成年人一样需要七到九个小时的睡眠，但他们往往睡眠不足。

Feeling sick or being in pain can make it harder to sleep, and some medicines can keep you awake.

感觉不舒服或疼痛会让你更难入睡，有些药物会让你保持清醒。

Not getting enough quality sleep can make a person irritable, depressed, forgetful, and more likely to have falls or other accidents.

睡眠质量不足会使人烦躁、抑郁、健忘，并且更容易发生跌倒或其他事故。

Sleep quality matters for memory and mood.

睡眠质量对记忆力和情绪很重要。

In one study of adults older than 65, researchers found that those who had poor sleep quality had a harder time problem-solving and concentrating than those who got good quality sleep.

在一项针对 65 岁以上成年人的研究中，研究人员发现，睡眠质量差的人比睡眠质量好的人更难解决问题和集中注意力。

Another study , which looked at data from nearly 8,000 people, showed that those in their 50s and 60s who got six hours of sleep or less a night were at a higher risk of developing dementia later in life.

另一项研究对近 8,000 人的数据进行了分析，结果显示，50 多岁和 60 多岁的人每晚睡眠时间不超过 6 小时的人在以后的生活中患痴呆症的风险更高。

This may be because inadequate sleep is associated with the buildup of beta-amyloid , a protein involved in Alzheimer’s disease.

这可能是因为睡眠不足与β-淀粉样蛋白的积累有关，β-淀粉样蛋白是一种与阿尔茨海默病有关的蛋白质。

Poor sleep may also worsen depression symptoms in older adults.

睡眠不佳还可能加重老年人的抑郁症状。

Emerging evidence suggests that older adults who were diagnosed with depression in the past, and do not get quality sleep, may be more likely to experience their depression symptoms again.

新的证据表明，过去被诊断患有抑郁症且睡眠质量不佳的老年人可能更有可能再次出现抑郁症状。

More generally, a 2021 study found that older adults who did not sleep well and napped often were at greater risk of dying within the next five years.

更普遍的是，2021 年的一项研究发现，睡眠质量不好和经常打盹的老年人在未来五年内死亡的风险更大。

Conversely, getting good sleep is associated with lower rates of insulin resistance, heart disease, and obesity.

相反，良好的睡眠与较低的胰岛素抵抗、心脏病和肥胖率相关。

Sleep can also improve your creativity and decision-making skills, and even your blood sugar levels .

睡眠还可以提高你的创造力和决策能力，甚至你的血糖水平。

There are many things you can do to help you sleep better, such as following a regular sleep schedule.

您可以采取很多措施来帮助您睡得更好，例如遵循规律的睡眠时间表。

Try to fall asleep and get up at the same time each day.

尝试每天在同一时间入睡和起床。

Avoid napping late in the day, as this may keep you awake at night.

避免在白天晚些时候小睡，因为这可能会让您彻夜难眠。

Exercise can help you sleep better, too, if it isn’t too close to bedtime.

如果不是太接近就寝时间的话，运动也可以帮助你睡得更好。

Research suggests that behavioral interventions, such as mindfulness meditation , can also improve sleep quality.

研究表明，正念冥想等行为干预也可以改善睡眠质量。

Learn more about how to get a good night’s sleep and check out this infographic .

了解有关如何获得良好睡眠的更多信息并查看此信息图。

It doesn’t matter how old you are or how long you’ve been smoking, research confirms that even if you’re 60 or older and have been smoking for decades, quitting will improve your health.

研究证实，无论您多大年纪或吸烟时间有多长，即使您已经 60 岁或以上并且已经吸烟数十年，戒烟也会改善您的健康。

Quitting smoking at any age will:

在任何年龄戒烟都会：

One study found that among men 55 to 74 years old and women 60 to 74 years old, current smokers were three times more likely to die within the six-year follow-up period than those who had never smoked.

一项研究发现，在 55 至 74 岁的男性和 60 至 74 岁的女性中，当前吸烟者在六年的随访期内死亡的可能性是从未吸烟者的三倍。

If you smoke, quit.

如果你吸烟，请戒烟。

Quitting smoking is good for your health and may add years to your life.

戒烟对您的健康有益，并可能延长您的寿命。

One study of nearly 200,000 people demonstrated that older adults who quit smoking between the ages of 45 and 54 lived about six years longer compared to those who continued to smoke.

一项针对近 20 万人的研究表明，45 岁至 54 岁之间戒烟的老年人比继续吸烟的老年人寿命长约六年。

Adults who quit between the ages of 55 to 64 lived about four years longer.

55 岁至 64 岁之间戒烟的成年人大约可以多活四年。

It is never too late to stop smoking and reap the benefits of breathing easier, having more energy, saving money, and improving your health.

戒烟永远不会太晚，并享受呼吸更轻松、精力更充沛、省钱和改善健康的好处。

Read more about how to quit smoking as an older adult.

阅读更多关于如何作为老年人戒烟的信息。

Like all adults, older adults should avoid or limit alcohol consumption.

和所有成年人一样，老年人应该避免或限制饮酒。

In fact, aging can lead to social and physical changes that make older adults more susceptible to alcohol misuse and abuse and more vulnerable to the consequences of alcohol.

事实上，衰老会导致社会和身体变化，使老年人更容易误用和滥用酒精，更容易受到酒精后果的影响。

Alcohol dependence or heavy drinking affects every organ in the body, including the brain.

酒精依赖或酗酒会影响身体的每个器官，包括大脑。

A comprehensive study from the National Institute on Alcohol Abuse and Alcoholism shows that alcohol consumption among older adults, especially women, is on the rise.

美国国家酒精滥用和酒精中毒研究所的一项综合研究表明，老年人，尤其是女性的饮酒量正在上升。

The researchers also found evidence that certain brain regions show signs of premature aging in alcohol-dependent men and women.

研究人员还发现证据表明，酒精依赖的男性和女性的某些大脑区域显示出过早衰老的迹象。

In addition, heavy drinking for extended periods of time in older adults may contribute to poor heart health, as shown in this 2016 study .

此外，正如 2016 年的研究所示，老年人长时间大量饮酒可能会导致心脏健康状况不佳。

These studies suggest that stopping or limiting the use of alcohol could improve heart health and prevent the accelerated aging seen with heavy alcohol use.

这些研究表明，停止或限制饮酒可以改善心脏健康，并防止因大量饮酒而加速衰老。

In addition to being cautious with alcohol, older adults and their caregivers should be aware of other substances that can be misused or abused.

除了谨慎饮酒外，老年人及其护理人员还应注意其他可能被误用或滥用的物质。

Because older adults are commonly prescribed opioids for pain and benzodiazepines for anxiety or trouble sleeping, they may be at risk for misuse and dependence on these substances.

由于老年人通常服用阿片类药物来缓解疼痛，服用苯二氮卓类药物来缓解焦虑或睡眠困难，因此他们可能面临滥用和依赖这些物质的风险。

One study of adults age 50 and older showed that misuse of prescription opioids or benzodiazepines is associated with thoughts of suicide.

一项针对 50 岁及以上成年人的研究表明，滥用处方阿片类药物或苯二氮卓类药物与自杀念头有关。

Learn about the current U.S. guidelines for drinking and when to avoid alcohol altogether.

了解美国现行的饮酒指南以及何时完全避免饮酒。

It’s important to be aware of how much you are drinking and the harm that drinking can cause.

了解您的饮酒量以及饮酒可能造成的危害非常重要。

If you or a loved one needs help with substance abuse or alcohol use, talk with your doctor or a mental health professional.

如果您或您的亲人在药物滥用或酗酒方面需要帮助，请咨询您的医生或心理健康专家。

You can also try finding a support group for older adults with substance or alcohol abuse issues.

您还可以尝试为有药物或酒精滥用问题的老年人寻找支持小组。

Learn about substance use in older adults and get tips on how to stop drinking alcohol or drink less alcohol .

了解老年人的物质使用情况，并获取如何戒酒或少饮酒的提示。

Going to the doctor for regular health screenings is essential for healthy aging.

定期去看医生进行健康检查对于健康老龄化至关重要。

A 2021 study found that getting regular check-ups helps doctors catch chronic diseases early and can help patients reduce risk factors for disease, such as high blood pressure and cholesterol levels.

2021 年的一项研究发现，定期检查有助于医生及早发现慢性疾病，并可以帮助患者减少疾病的危险因素，例如高血压和胆固醇水平。

People who went to the doctor regularly also reported improved quality of life and feelings of wellness.

定期去看医生的人还报告说生活质量和健康感觉有所改善。

In recent years, scientists have developed and improved upon laboratory, imaging, and similar biological tests that help uncover and monitor signs of age-related disease.

近年来，科学家们开发并改进了实验室、成像和类似的生物测试，有助于发现和监测与年龄相关的疾病的迹象。

Harmful changes in the cells and molecules of your body may occur years before you start to experience any symptoms of disease.

在您开始出现任何疾病症状之前数年，您体内的细胞和分子可能会发生有害的变化。

Tests that detect these changes can help medical professionals diagnose and treat disease early, improving health outcomes.

检测这些变化的测试可以帮助医疗专业人员及早诊断和治疗疾病，从而改善健康结果。

Visit the doctor at least yearly and possibly more depending on your health.

至少每年去看一次医生，根据您的健康状况，可能需要多次去看医生。

You cannot reap the benefits of medical advancements without regular trips to the doctor for physical exams and other tests.

如果不定期去看医生进行体检和其他检查，您就无法获得医学进步的好处。

Regular screenings can uncover diseases and conditions you may not yet be aware of, such as diabetes, cancer, and cardiovascular disease.

定期筛查可以发现您可能尚未意识到的疾病和病症，例如糖尿病、癌症和心血管疾病。

If you only seek medical attention when you’re experiencing symptoms, you may lose the chance of having your doctor catch a disease in its earliest stages, when it would be most treatable.

如果您只在出现症状时才就医，您可能会失去让医生在疾病最早期阶段发现疾病的机会，而此时疾病是最容易治疗的。

Regular check-ups can help ensure you could start treatment months or years earlier than would have been possible otherwise.

定期检查可以帮助确保您可以比其他情况提前数月或数年开始治疗。

Read about how you can make the most of your appointment with your doctor .

了解如何充分利用与医生的预约。

Mental health, or mental wellness, is essential to your overall health and quality of life.

心理健康对于您的整体健康和生活质量至关重要。

It affects how we think, feel, act, make choices, and relate to others.

它影响我们的思考、感受、行为、选择以及与他人的关系。

Managing social isolation, loneliness, stress, depression, and mood through medical and self-care is key to healthy aging.

通过医疗和自我护理来管理社会孤立、孤独、压力、抑郁和情绪是健康老龄化的关键。

As people age, changes such as hearing and vision loss, memory loss, disability, trouble getting around, and the loss of family and friends can make it difficult to maintain social connections.

随着人们年龄的增长，听力和视力丧失、记忆力减退、残疾、出行困难以及失去家人和朋友等变化可能会使维持社会联系变得困难。

This makes older adults more likely to be socially isolated or to feel lonely.

这使得老年人更有可能被社会孤立或感到孤独。

Although they sound similar, social isolation and loneliness are different.

尽管听起来很相似，但社会孤立和孤独是不同的。

Loneliness is the distressing feeling of being alone or separated, while social isolation is the lack of social contacts and having few people to interact with regularly.

孤独是指孤独或分离的痛苦感觉，而社会孤立是指缺乏社会联系并且很少有人定期互动。

Several recent studies show that older adults who are socially isolated or feel lonely are at higher risk for heart disease, depression, and cognitive decline.

最近的几项研究表明，与社会隔绝或感到孤独的老年人患心脏病、抑郁症和认知能力下降的风险更高。

A 2021 study of more than 11,000 adults older than age 70 found that loneliness was associated with a greater risk of heart disease.

2021 年对 11,000 多名 70 岁以上成年人进行的一项研究发现，孤独感与患心脏病的风险增加有关。

Another recent study found that socially isolated older adults experienced more chronic lung conditions and depressive symptoms compared to older adults with social support.

最近的另一项研究发现，与有社会支持的老年人相比，与社会隔离的老年人经历更多的慢性肺部疾病和抑郁症状。

Feeling lonely can also impact memory.

孤独感也会影响记忆力。

A study of more than 8,000 adults older than 65 found that loneliness was linked to faster cognitive decline.

一项针对 8,000 多名 65 岁以上成年人的研究发现，孤独感与认知能力更快下降有关。

Research also shows that being socially active can benefit older adults.

研究还表明，积极参加社交活动对老年人有益。

A study of more than 3,000 older adults found that making new social contacts was associated with improved self-reported physical and psychological well-being.

一项针对 3,000 多名老年人的研究发现，建立新的社会联系与改善自我报告的身心健康有关。

Being social may also help you reach your exercise goals.

社交也可以帮助您实现锻炼目标。

A 2019 study found that older adults who had regular contact with friends and family were more physically active than those who did not.

2019 年的一项研究发现，经常与朋友和家人联系的老年人比不经常联系的老年人更活跃。

Staying connected with others may help boost your mood and improve your overall well-being.

与他人保持联系可能有助于改善您的情绪并改善您的整体健康状况。

Stay in touch with family and friends in person or over the phone.

亲自或通过电话与家人和朋友保持联系。

Scheduling time each day to connect with others can help you maintain connections.

每天安排时间与他人联系可以帮助您保持联系。

Meet new people by taking a class to learn something new or hone a skill you already have.

通过参加课程来结识新朋友，学习新知识或磨练您已有的技能。

Learn about loneliness and social isolation and get tips for how to stay connected.

了解孤独和社交孤立，并获取如何保持联系的提示。

Stress is a natural part of life and comes in many forms.

压力是生活的自然组成部分，有多种形式。

Sometimes stress arises from difficult events or circumstances.

有时，压力是由困难的事件或情况引起的。

Positive changes, like the birth of a grandchild or a promotion, can cause stress too.

积极的变化，比如孙子的出生或升职，也会带来压力。

Research shows that constant stress can change the brain , affect memory, and increase the risk of developing Alzheimer’s or related dementias.

研究表明，持续的压力会改变大脑，影响记忆力，并增加患阿尔茨海默病或相关痴呆症的风险。

Older adults are at particular risk for stress and stress-related problems.

老年人特别容易受到压力和与压力相关的问题的影响。

A recent study examined how levels of the stress hormone cortisol change over time.

最近的一项研究调查了应激激素皮质醇的水平如何随时间变化。

Researchers have found that cortisol levels in a person’s body increase steadily after middle-age, and that this age-related increase in stress may drive changes in the brain.

研究人员发现，人体内的皮质醇水平在中年之后稳步上升，这种与年龄相关的压力增加可能会推动大脑的变化。

A meta-analysis funded by the National Institute of Mental Health supports the notion that stress and anxiety rewire the brain in ways that can impact memory, decision-making, and mood.

由美国国家心理健康研究所资助的一项荟萃​​分析支持这样一种观点，即压力和焦虑会以影响记忆、决策和情绪的方式重塑大脑。

Finding ways to lower stress and increase emotional stability may support healthy aging.

寻找减轻压力和增加情绪稳定性的方法可能有助于健康老龄化。

In an analysis of data from the Baltimore Longitudinal Study of Aging, scientists followed 2,000 participants for more than five decades, monitoring their mood and health.

在对巴尔的摩老龄化纵向研究的数据进行分析时，科学家们对 2000 名参与者进行了长达 50 多年的跟踪调查，监测他们的情绪和健康状况。

The data reveal that individuals who were emotionally stable lived on average three years longer than those who had a tendency toward being in a negative or anxious emotional state.

数据显示，情绪稳定的人比那些容易处于消极或焦虑情绪状态的人平均寿命长三年。

Long-term stress also may contribute to or worsen a range of health problems, including digestive disorders, headaches, and sleep disorders.

长期压力还可能导致或恶化一系列健康问题，包括消化紊乱、头痛和睡眠障碍。

You can help manage stress with meditation techniques, physical activity, and by participating in activities you enjoy .

您可以通过冥想技巧、身体活动以及参加您喜欢的活动来帮助管理压力。

Keeping a journal may also help you identify and challenge negative and unhelpful thoughts.

写日记还可以帮助您识别和挑战消极和无益的想法。

Reach out to friends and family who can help you cope in a positive way.

联系朋友和家人，他们可以帮助您以积极的方式应对。

Although depression is common in older adults, it can be difficult to recognize.

尽管抑郁症在老年人中很常见，但可能很难识别。

For some older adults with depression, sadness is not their main symptom.

对于一些患有抑郁症的老年人来说，悲伤并不是他们的主要症状。

Instead, they might feel numb or uninterested in activities and may not be as willing to talk about their feelings.

相反，他们可能会感到麻木或对活动不感兴趣，并且可能不愿意谈论他们的感受。

Depression not only affects mental health, but also physical health.

抑郁症不仅影响心理健康，还影响身体健康。

A review article funded by the National Heart, Lung, and Blood Institute summarizes hundreds of studies from around the world showing that depression increases risk of heart disease and metabolic disorders.

由国家心肺血液研究所资助的一篇评论文章总结了来自世界各地的数百项研究，这些研究表明抑郁症会增加患心脏病和代谢紊乱的风险。

Research has also shown that recurrent depression is a risk factor for dementia.

研究还表明，反复抑郁是痴呆症的危险因素。

In a study of more than 1,000 older adults, scientists found a relationship between the number of depressive episodes and increased risk of developing Alzheimer’s.

在一项针对 1000 多名老年人的研究中，科学家发现抑郁发作的次数与患阿尔茨海默病的风险增加之间存在关联。

Although different than depression, which is a serious medical disorder, mood changes can also influence aging.

虽然与抑郁症不同，抑郁症是一种严重的疾病，但情绪变化也会影响衰老。

A 2020 longitudinal study demonstrated a link between positive mood and better cognitive control.

2020 年的一项纵向研究证明了积极情绪和更好的认知控制之间的联系。

Further studies are necessary to determine whether changes that improve mood could improve cognition.

需要进一步的研究来确定改善情绪的变化是否可以改善认知。

The way you think about aging can also make a difference.

您对衰老的看法也会产生影响。

Research shows that whether you hold negative or positive views about aging may impact health as you age.

研究表明，无论您对衰老持消极还是积极的看法，都可能会随着年龄的增长而影响健康。

Negative beliefs about aging may increase undesirable health outcomes , Alzheimer’s disease biomarkers , and cellular aging .

对衰老的负面看法可能会增加不良的健康结果、阿尔茨海默病生物标志物和细胞衰老。

Meanwhile, positive beliefs about aging may decrease the risk of developing dementia and obesity .

与此同时，对衰老的积极信念可能会降低患痴呆症和肥胖症的风险。

Depression , even when severe, can be treated.

抑郁症，即使很严重，也是可以治疗的。

As soon as you begin noticing signs, it’s important to get evaluated by a health care professional.

一旦您开始注意到迹象，请务必接受医疗保健专业人员的评估。

In addition to deep sadness or numbness, lack of sleep and loss of appetite are also common symptoms of depression in older adults.

除了极度悲伤或麻木之外，睡眠不足和食欲不振也是老年人抑郁症的常见症状。

If you think you or a loved one may have depression, start by making an appointment to see your doctor or health care provider.

如果您认为您或您所爱的人可能患有抑郁症，请先预约看医生或医疗保健提供者。

If you are thinking of harming yourself, get help immediately — call or text the 24-hour 988 Suicide & Crisis Lifeline at 988 or 800-273-TALK (800-273-8255) .

如果您想要伤害自己，请立即寻求帮助 - 拨打 988 或 800-273-TALK (800-273-8255) 拨打 24 小时 988 自杀与危机生命热线或发短信。

For TTY, use your preferred relay service or dial 711 then 988 .

对于 TTY，请使用您首选的转接服务或先拨打 711，然后拨打 988。

Your favorite activities are not only fun — they may also be good for your health.

您最喜欢的活动不仅有趣，还可能有益于您的健康。

Research shows that people who participate in hobbies and social and leisure activities may be at lower risk for some health problems.

研究表明，参加爱好、社交和休闲活动的人患某些健康问题的风险可能较低。

For example, one study found that participation in a community choir program for older adults reduced loneliness and increased interest in life.

例如，一项研究发现，参加老年人社区合唱团项目可以减少孤独感并增加生活兴趣。

Another study showed that older adults who spent at least an hour reading or engaged in other hobbies had a decreased risk of dementia compared to those who spent less than 30 minutes a day on hobbies.

另一项研究表明，与每天花在爱好上的时间少于 30 分钟的老年人相比，花至少 1 小时阅读或从事其他爱好的老年人患痴呆症的风险较低。

Research on music, theater, dance, creative writing, and other participatory arts shows promise for improving older adults’ quality of life and well-being, from better cognitive function, memory, and self-esteem to reduced stress and increased social interaction.

对音乐、戏剧、舞蹈、创意写作和其他参与性艺术的研究表明，它们有望改善老年人的生活质量和福祉，从更好的认知功能、记忆力和自尊到减轻压力和增加社交互动。

Even hobbies as simple as taking care of a pet can improve your health.

即使像照顾宠物这样简单的爱好也可以改善您的健康。

According to a 2020 study , pet ownership (or regular contact with pets) was associated with better cognitive function, and in some cases, better physical function.

根据 2020 年的一项研究，养宠物（或经常与宠物接触）与更好的认知功能相关，在某些情况下，还与更好的身体功能相关。

Look for opportunities to participate in activities.

寻找参加活动的机会。

Get out and about by going to a sporting event, trying a new restaurant, or visiting a museum.

出去走走，参加体育赛事、尝试新餐厅或参观博物馆。

Learn how to cook or play a musical instrument.

学习如何烹饪或演奏乐器。

Consider volunteering at a school, library, or hospital to become more active in your community.

考虑在学校、图书馆或医院做志愿者，以更加积极地参与社区活动。

Learn more about participating in activities you enjoy .

了解有关参与您喜欢的活动的更多信息。

Cognition — the ability to clearly think, learn, and remember — often changes as we age.

认知——清晰思考、学习和记忆的能力——通常会随着年龄的增长而改变。

Although some people develop Alzheimer’s or other types of dementia, many older adults experience more modest changes in memory and thinking.

尽管有些人患有阿尔茨海默氏症或其他类型的痴呆症，但许多老年人的记忆和思维变化较小。

Research shows that healthy eating, staying active, and learning new skills may help keep older adults cognitively healthy.

研究表明，健康饮食、保持活跃和学习新技能可能有助于保持老年人的认知健康。

If you think your daily choices don’t make a difference, data from an NIH study with 3,000 participants show otherwise.

如果你认为你的日常选择不会产生影响，美国国立卫生研究院 (NIH) 一项涉及 3,000 名参与者的研究数据显示事实并非如此。

Researchers scored participants on five healthy lifestyle factors, all of which have important health benefits:

研究人员对参与者的五个健康生活方式因素进行了评分，所有这些因素都具有重要的健康益处：

The findings show that making these small, daily changes can add up to significant health benefits.

研究结果表明，每天进行这些微小的改变可以带来显着的健康益处。

Those who followed at least four of these healthy lifestyle behaviors had a 60% lower risk of developing Alzheimer’s.

那些至少遵循其中四种健康生活方式的人，患阿尔茨海默病的风险降低了 60%。

Even practicing just two or three activities lowered the risk by 37%.

即使只进行两到三项活动，风险也能降低 37%。

While results from observational studies such as this one cannot prove cause and effect, they point to how a combination of modifiable behaviors may mitigate Alzheimer's risk and identify promising avenues to be tested in clinical trials.

虽然像这样的观察性研究的结果不能证明因果关系，但它们指出了可改变的行为组合如何可以减轻阿尔茨海默病的风险，并确定在临床试验中进行测试的有希望的途径。

New clinical trials are also testing the benefits of tightly controlling blood pressure on healthy aging.

新的临床试验也在测试严格控制血压对健康老龄化的好处。

These trials are based on a 2019 study , with data supporting the idea that intensive blood pressure control may slow age-related brain damage and even mild cognitive impairment, which can increase the risk for Alzheimer’s or a related dementia.

这些试验基于 2019 年的一项研究，数据支持这样的观点：强化血压控制可能会减缓与年龄相关的脑损伤，甚至减缓轻度认知障碍，从而增加患阿尔茨海默病或相关痴呆症的风险。

Researchers continue work to understand how we might prevent Alzheimer’s and other forms of age-related cognitive decline.

研究人员继续致力于了解如何预防阿尔茨海默病和其他形式的与年龄相关的认知能力下降。

NIA is currently funding more than 350 active clinical trials on Alzheimer’s and related dementias, 100 of which use nondrug interventions , such as exercise, diet, cognitive training, sleep, or combination therapies.

NIA 目前正在资助超过 350 项针对阿尔茨海默病和相关痴呆症的活跃临床试验，其中 100 项使用非药物干预措施，例如运动、饮食、认知训练、睡眠或联合疗法。

Read about what we know about preventing Alzheimer’s disease .

了解我们对预防阿尔茨海默病的了解。

Many brain training programs are marketed to the public to improve cognition.

许多大脑训练计划向公众推销以提高认知能力。

Although some of these computer or smartphone-based interventions show promise, so far there is no conclusive evidence that these applications are beneficial.

尽管其中一些基于计算机或智能手机的干预措施显示出希望，但到目前为止，还没有确凿的证据表明这些应用程序是有益的。

But there is some evidence that exercising your brain by learning a new skill can improve memory function.

但有一些证据表明，通过学习新技能来锻炼大脑可以改善记忆功能。

A study of adults 60 and older showed that sustained engagement in cognitively demanding, novel activity enhanced memory function.

一项针对 60 岁及以上成年人的研究表明，持续参与认知要求高的新奇活动可以增强记忆功能。

In particular, the new skills learned in this study were 1) learning how to use computer software to edit photos and 2) learning how to quilt.

特别是，在这项研究中学到的新技能是1）学习如何使用计算机软件编辑照片和2）学习如何拼缝。

Learning a new game, instrument, craft, or other skill can be fun and may have the added benefit of staving off memory loss as you age.

学习新的游戏、乐器、工艺或其他技能可能很有趣，而且可能还具有随着年龄增长而避免记忆丧失的额外好处。

Taking care of your physical, mental, and cognitive health is important for healthy aging.

照顾好您的身体、心理和认知健康对于健康老龄化非常重要。

Even making small changes in your daily life can help you live longer and better.

即使在日常生活中做出微小的改变也可以帮助您活得更长、更好。

In general, you can support your physical health by staying active, eating and sleeping well, and going to the doctor regularly.

一般来说，您可以通过保持活跃、良好饮食和睡眠以及定期去看医生来支持您的身体健康。

Take care of your mental health by interacting with family and friends, trying to stay positive, and participating in activities you enjoy.

通过与家人和朋友互动、努力保持积极态度以及参加您喜欢的活动来照顾您的心理健康。

Taking steps to achieve better physical and mental health may reduce your risk for Alzheimer’s and related dementias as you age.

随着年龄的增长，采取措施实现更好的身心健康可能会降低患阿尔茨海默病和相关痴呆症的风险。

There is still a lot to learn, though, about how people age and what habits support healthy aging.

不过，关于人们如何衰老以及哪些习惯支持健康衰老，还有很多东西需要了解。

Scientists are exploring these questions with studies that look at physical, mental, and cognitive health.

科学家们正在通过针对身体、心理和认知健康的研究来探索这些问题。

You can be a part of scientific progress by joining a clinical trial or research study in person or online.

您可以通过亲自或在线参加临床试验或研究来成为科学进步的一部分。

All types of volunteers are needed, including caregivers, older adults with medical conditions, and those who are healthy.

需要所有类型的志愿者，包括护理人员、患有疾病的老年人和健康人。

To explore all trials funded by NIH, visit ClinicalTrials.gov .

要了解 NIH 资助的所有试验，请访问 ClinicalTrials.gov。

To find Alzheimer’s and related dementias research studies, visit the Alzheimers.gov Clinical Trials Finder .

要查找阿尔茨海默病和相关痴呆症研究，请访问Alzheimers.gov 临床试验查找器。

Every treatment available today is due to people like you who choose to participate in clinical research.

今天可用的每一种治疗方法都归功于像您这样选择参与临床研究的人。

NIA Alzheimer’s and related Dementias Education and Referral (ADEAR) Center 800-438-4380 adear@nia.nih.gov www.nia.nih.gov/alzheimers The NIA ADEAR Center offers information and publications for download (PDF) about Alzheimer’s and related dementias for families, caregivers, and health professionals.

NIA 阿尔茨海默氏症及相关痴呆症教育和转诊 (ADEAR) 中心 800-438-4380 adear@nia.nih.gov www.nia.nih.gov/alzheimers NIA ADEAR 中心为家庭、护理人员和健康专业人员提供有关阿尔茨海默氏症及相关痴呆症的信息和出版物供下载 (PDF)。

ADEAR Center staff answer telephone, email, and written requests and make referrals to local and national resources.

ADEAR 中心工作人员回答电话、电子邮件和书面请求，并转介当地和国家资源。

This content is provided by the NIH National Institute on Aging (NIA).

本内容由 NIH 国家老龄化研究所 (NIA) 提供。

NIA scientists and other experts review this content to ensure it is accurate and up to date.

NIA 科学家和其他专家审查此内容以确保其准确且最新。