如何在人生的每个十年活得又好又健康

Half of people in the UK admit they would only change their ways if they had a warning from their doctor, a recent Bupa survey found. But no matter what age, there are certain things we should all be doing to improve our health - whether that be eating healthily, quitting smoking or keeping active.

Bupa最近的一项调查发现：一半的英国人承认，如果医生给予警告，他们会改变自己的生活方式。但无论是何年纪，我们都应该做这些事让自己更健康--吃得健康、戒烟和保持运动。

Here, we look at specific issues which, if addressed through the decades, can help you achieve a long , healthy and happy life. Four Bupa Health Clinic experts - Dr Luke Powles and fellow GP Dr Ann Robinson, dermatologist Dr Stephanie Munn and behaviour change adviser Juliet Hodges - offer their advice on staying healthy from your 20s to your 60s.

本文着眼于一些具体问题，如果在几十年内一一解决，将有助于你活得健康、长寿、幸福。Bupa健康诊所的四位专家--卢克·波尔斯医生、安·罗宾森全科医生、皮肤科医师史蒂芬妮·芒恩和行为变化顾问朱丽叶·霍齐斯--给出了如何在20至60岁保持健康的建议。

Twenties

20至30岁

Boozing, smoking, poor mental health and too much time in the sun are the big risks in this age group. Current guidelines advise up to 14 units of alcohol a week - equivalent to seven medium glasses of wine.

喝酒、抽烟、心理健康欠佳和晒太阳时间过长是这个年龄段人群面临的最大风险。目前的指导方针建议每周最多喝14单位的酒饮--相等于7杯中等量的酒饮。

"Minimising your alcohol intake can help reduce a range of problems including liver disease, obesity and some cancers," says Dr Powles. Suicide is the leading cause of death among young people, so look after your mental wellbeing.

"减少酒精摄入可帮助减少一系列问题，包括肝脏疾病、肥胖症和一些癌症问题，"波尔斯医生说道。自杀是年轻人死亡的主要原因，所以请照顾好自己的精神健康。

Dr Powles says: "Getting the right help and support early can ensure you're well-armed with ways to manage your mental health throughout your life." If you want a tan, wear sunscreen - and avoid sun beds.

波尔斯医生说："尽早得到正确的帮助和支持可确保你找到良好的生活方式来管理自己的精神健康。"如果你想晒太阳，那就涂点防晒霜--且不要日光浴。

Quit smoking too as it will keep you looking younger for longer. Dr Munn warns: "Smoking in your 20s will mean your skin will age faster as any amount of smoking can drastically damage elastin in the skin."

烟也戒了吧，会让你看起来更年轻哦。芒恩医生警告道："20多岁的时候吸烟意味着你的肌肤会衰老更快，因为吸烟会严重损害肌肤的弹性蛋白。"

Behaviour change adviser Juliet Hodges says: "It takes an average 66 days to form a habit, so whether it's giving up smoking, exercising or wearing sunscreen, persevere for two months and you'll be on the road to a long-term pattern of good behaviour."

行为变化顾问朱丽叶·霍齐斯说道："养成一个习惯平均需要66天，所以不管是戒烟、锻炼或涂防晒霜，你都要坚持2个月，这样就能长久养成好习惯。"

Thirties

30至40岁

There are cancer alerts for men and women in this decade. Cervical screening is critical at this point, says Dr Powles. He adds: "From age 25 women should have a smear test every three years, as early detection can hugely increase your survival rate."

30至40岁人士会面临癌症预警。这一年龄段进行子宫颈癌常规检查至关重要，皮尔斯医生说道。他补充说："25岁后，女性应每三年做一次子宫颈涂片检查，因为早期发现可大大提高您的生存几率。"