TED为什么健康的⽣活⽅式⼏乎把我害死
A.J.雅各布斯⽤了整整⼀年的时间，遵循他听到的每⼀条健康建议--从⽤玻璃杯来抹防晒霜到戴着⾃⾏车头盔购物。在TEDMED的演讲台上，雅各布斯与⼤家分享了他在这个过程中发现的许多让⼈意想不到的事情。
中英⽂对照翻译
I've spent the last decade subjecting mylf to pain and humiliation, hopefully for a good cau, which is lf-improvement.And I've done this in three parts.
过去的10年时间，我⼀直处于悲伤和羞辱期待着有⼀个好的理由改变⾃⼰。这个理由就是⾃我提⾼。于是我从三⽅⾯开始做起。
So first I started with the mind. And I decided to try to get smarter by reading the entire Encyclopedia Britannica from A to Z -- or, more precily, from "a-ak" to "Zywiec.”
⾸先从⼼智开始。我决定试着让⾃⼰聪明点，⽐如阅读⼤英百科全书，从头到尾通读。更确切的说是从第⼀个词"a-ak"读到最后⼀个词"Zywiec"。
And here's a little image of that.And this was an amazing year. It was really a fascinating journey.It was painful at times, especially for tho around me.My wife started to fine me one dollar for every irrelevant fact I inrted into conversation.
现在已经没什么太⼤印象了，这是不可思议的⼀年，整个过程很吸引⼈。有时也很痛苦，尤其对我⾝边的⼈来说更是如此。每当我在谈话时加⼊⼀些在⼤英百科全书中读到的与谈话⽆关的事实时，我妻⼦就会罚我⼀美元。
So it had its downsides. But after that, I decided to work on the spirit. As I mentioned last year, I grew up with no religion at all. I'm Jewish, but I'm Jewish in the same way the Olive Garden is Italian.
所以说这也有不好的⼀⾯。但这之后我决定在精神层⾯上做些⽂章。就像我去年提到的那样我从⼩就没有宗教信仰。关注蔡雷英语接收更多英语资讯我是犹太⼈，像美式Olive Garden餐厅⾥做的意⼤利餐那样，我不像传统的犹太⼈。
Not really.
真的不像
But I decided to learn about the Bible and my heritage by actually diving in and trying to live it and im
mer mylf in it.So I decided to follow all the rules of the Bible.And from the Ten Commandments to growing my beard -- becau Leviticus says you cannot shave. So this is what I looked like by the end.
但是我决定去了解⼀下圣经和犹太传统⽂化，通过真正进⼊到其中，让⾃⼰完全融⼊到那个环境中去。所以我决定遵循圣经的所有条例。从⼗戒到蓄起胡须-- 因为《利未记》要求⼈们不许剔除胡须。所以这就是我最后的样⼦。
Thank you for that reaction. (Laughter) I look a little like Mos, or Ted Kaczynski.I got both of them.So there was the topiary there. And there's the sheep.
谢谢你们对此的反应。（笑声）我看起来有点像摩西，或是泰德·卡钦斯基。都挺像的。这张修剪了⼀下。这就是那只⽺。
Now the final part of the trilogy was I wanted to focus on the body and try to be the healthiest person I could be, the healthiest person alive.So that's what I've been doing the last couple of years.And I just finished a couple of months ago. And I have to say, thank God. Becau living so healthily was killing me.
最后⼀步是我希望注重⾃⼰的⾝体，尽可能达到最健康的状态成为世上最健康的⼈。所以过去⼏年内我做了刚才提到的那些事情。我⼏个⽉前才刚刚停下来。我必须要说，谢天谢地终于结束了。因为那种健康的⽣活⽅式快要害死我了。
It was so overwhelming, becau the amount of things you have to do, it's just mind-boggling.I was listening to all the experts and talking to sort of a board of medical advirs.And they were telling me all the things I had to do.I had to eat right, exerci, meditate, pet dogs, becau that lowers the blood pressure.I wrote the book on a treadmill, and it took me about a thousand miles to write the book.
太让⼈受不了了，因为有许多你不得不做的事情数量多的让⼈难以置信。我听取了所有专家的意见和许多医疗顾问交流。他们告诉我所有必需做的事情。我必须正确膳⾷锻炼，冥想，养宠物因为那样可以降低⾎压。我在跑步机上写书为了这本书，我跑了近1000公⾥。
I had to put on sunscreen.This was no small feat, becau if you listen to dermatologists, they say that you should have
a shot glass full of sunscreen.And you have to reapply it every two to four hours. So I think half of my book advance went into sunscreen.
我必须涂防晒霜。这可是个⼤⼯程，因为如果你严格遵医嘱的话，⽪肤专家会告诉你，你要准备满满⼀玻璃杯的防晒霜。同时，必须每2-4个⼩时再涂⼀次。所以我觉得我的书的前⼀半都是关于防晒霜的。
I was like a glazed doughnut for most of the year.There was the washing of hands. I had to do that properly. And my immunologist told me that I should also wipe down all of the remote controls and iPhones in my hou, becau tho are just orgies of germs.So that took a lot of time.
我⼀年中⼤部分时间就像个光滑的甜甜圈。关于洗⼿⽅⾯，必须洗的正确。免疫学家告诉我，我必须仔细擦拭家⾥所有的遥控器和iPhone，因为它们滋⽣⼤量的细菌。这件事花费了我⼤量时间。
I also tried to be the safest person I could be, becau that's a part of health.I was inspired by the Danish Safety Council.They started a public campaign that says, "A walking helmet is a good helmet." So they believe you should not just wear helmets for biking, but also for walking around. And you can e there they're shopping with their helmets.
我还尽我所能做个最安全的⼈，因为这也是健康的⼀部分。我受到丹麦安全委员会的启发。他们发起⼀个公益活动，⼝号是：“步⾏专⽤头盔是个好头盔” 。他们认为不仅仅要在骑单车的时候戴头盔⾛路的时候同样需要。如你所见，他们连购物都带着头盔。
(Laughter) Well yeah, I tried that.
（笑声）恩，我也尝试了
Now it's a little extreme, I admit.But if you think about this, this is actually -- the "Freakonomics" authors wrote about this -- that more people die on a per mile basis。from drunk walking than from drunk driving. So something to think about tonight if you've had a couple. So I finished, and it was a success in a n. All of the markers went in the right direction. My cholesterol went down, I lost weight, my wife stopped telling me that I looked pregnant. So that was nice.我承认这看来有些极端。但是如果你想⼀下，这实际上是因为——《魔⿁经济学》的作者写到过——以⼀英⾥为基准，死于酒后步⾏的⼈多过死于酒后驾驶的⼈。如果你已经结婚了，你应该思考⼀下这个问题。所以我完成了这些事情某种程度上说是成功的。所有的指标都变得正常了。我的胆固醇下降了、体重减轻了、我妻⼦也不说我看上去像个孕妇了。这⾮常棒。
And it was successful overall.But I also learned that I was too healthy, and that was unhealthy.I was so focud on doing all the things that I was neglecting my friends and family. And as Dan Buettner can tell you, having a strong social network is so crucial to our health.
总的来说是成功的。但是我同样意识到，我过于健康了，这本⾝也是不健康的。我过度专注于做那些
事情，却忽视了我的朋友和家庭。就像丹·布特纳告诉⼤家的那样，拥有⼀个⼴泛的社交⽹，对我们的健康⾄关重要。
So I finished.And I kind of went overboard on the week after the project was over.I went to the dark side, and I just indulged mylf. It was like something out of Caligula.(Laughter) Without the x part.Becau I have three young kids, so that wasn't happening.But the over-eating and over-drinking, definitely.
我于是停⽌了这些健康计划。健康计划中⽌后的⼀周，我让⾃⼰稍微放纵了⼀下。开始了不健康的⽣活⽅式，尽情放任
我于是停⽌了这些健康计划。健康计划中⽌后的⼀周，我让⾃⼰稍微放纵了⼀下。开始了不健康的⽣活⽅式，尽情放任⾃⼰。有点像《罗马帝国艳情史》⾥那样。（笑声）当然这⾥可没有关于性的部分。因为我已经有三个孩⼦了，因此不是你想的那样。不过⼤吃⼤喝是肯定要有的。
And I finally have stabilized.So now I'm back to adopting many -- not all; I don't wear a helmet anymore -- but dozens of healthy behaviors that I adopted during my year.It was really a life-changing project.And I, of cour, don't have time to go into all of them.
最后就稳定下来了。我现在⼜回到从前的我了，我保留了许多过去⼀年中尝试过的⽅法——当然不是全部。关注蔡雷英语接收更多英语资讯我再也不带头盔了，但是还是保留了不少健康的⽣活习惯。这真是个能够改变⽣活的计划。当然，我没有⾜够的时间去逐个体验。
Let me just tell you two really quickly.The first is -- and this was surprising to me; I didn't expect this to come out -- but I live a much quieter life now.Becau we live in such a noisy world. There's trains and planes and cars and Bill
O'Reilly, he's very noisy. (Laughter) And this is a real underestimated, under-appreciated health hazard -- not just becau it harms our hearing, which it obviously does, but it actually initiates the fight-or-flight respon. A loud noi will get your fight-or-flight respon going. And this, over the years, can cau real damage, cardiovascular damage.
我只简单告诉⼤家两件事。⾸先是--⼀件让我感到惊讶的事情，我之前并没有抱这个期望-- 但现在我却有了⼀个更安静的⽣活。我们⽣活在⼀个嘈杂的世界。充斥着⽕车、飞机、汽车和⽐尔·奥雷利（美国时事评论员），他吵死了。（笑声）这的确是⼀个被低估、被忽视的健康隐患——不仅仅是因为它有损听⼒，这点是毫⽆疑问的。它实际上还会让⼈产⽣ “攻击或逃离”这个⼼理应急机制。⾼分贝噪声会让你启动应急机制。这样持续数年会造成真正的损伤，⼼⾎管损伤。
The World Health Organization just did a big study that they published this year.And it was done in Europe.And they estimated that 1.6 million years of healthy living are lost every year in Europe becau of noi pollution. So they think it's actually very deadly. And by the way, it's also terrible for your brain. It really impairs cognition.
世界卫⽣组织做了⼀个⼤型研究并于今年出版。研究在欧洲进⾏，他们预计⼈类过去160万年形成的健康⽣活⽅式在欧洲逐年减少，这正是由于噪⾳污染。他们认为噪⾳污染的确是⾮常致命的。同时，它还对⼈的⼤脑⾮常有害。噪⾳污染会损害认知能⼒。
And our Founding Fathers knew about this.When they wrote the Constitution, they put dirt all over the cobblestones outside the hall so that they could concentrate.So without noi reduction technology, our country would not exist. So as a patriot, I felt it was important to -- I wear all the earplugs and the earphones, and it's really improved my life in a surprising and unexpected way
我们的建国先⽗们认识到了这些。他们制定宪法的时候把泥⼟涂满⽩宫外⾯的鹅卵⽯，这样他们就可以集中精⼒。因此没有消除噪⾳技术，我们的国家就不会存在。关注蔡雷英语接收更多英语资讯作为⼀名爱国者我觉得这⾮常重要，我戴着⽿塞和⽿机，这对我的⽣活确实很有帮助，出乎我的意料，超出了我的期望。
And the cond point I want to make, the final point, is that -- and it's actually been a theme of TEDMED -- that joy is so important to your health,.that very few of the behaviors will stick with me unless there's some n of pleasure and joy in them.
我想说的第⼆点，也是最后⼀点实际上就是TEDMED的主题--快乐对⼈的健康⾮常重要不是这些⾏为可以带给我快乐和愉悦的感觉。我很难，能坚持下来。
And just to give you one instance of this: food. The junk food industry is really great at pressing our pleasure buttons and figuring out what's the most pleasurable.But I think we can u their techniques and apply them to healthy food. To give just one example, we love crunchiness, mouthfeel. So I basically have tried to incorporate crunchiness into a lot of my recipes -- throw in some sunflower eds. And you can almost trick yourlf into thinking you're eating Doritos. (Laughter) And it has made me a healthier person.
举⼀个例⼦⾷物。垃圾⾷品⾏业特别擅长开启我们的愉悦感并带给我们最快乐的感受。但是我想我们可以将他们的技术，应⽤到健康⾷品领域。⽐如说我们喜欢脆脆的⼝感，于是我试着把这种脆脆的⼝感加⼊到我的许多⾷谱中--⽐如放⼀些葵花籽进去。你就会有像吃多⼒多滋（⽟⽶⽚）⼀样的⼝感。（笑声）这使我变得更健康
So that is it.The book about it comes out in April.It's called "Drop Dead Healthy." And I hope that I don't get sick during the book tour. That's my greatest hope.
the book tour. That's my greatest hope.
就是这些。这本书四⽉⾯世，书名叫做“不要盲⽬追求健康” 。我希望新书宣传的时候我不要病倒。这是我最⼤的愿望。So thank you very much.
⾮常感谢⼤家。
