双语演讲稿Here's an intriguing fact. In the developed world, everywhere, women live an average of six to eight years longer than men do. Six to eight years longer. That's, like, a huge gap. In 2015, the'Lancet' published an article showing that men in rich countries are twice as likely to die as women are at any age.告诉你们一个有趣的事实。在已开发国家，不论在哪，女性的平均寿命都比男性高出六到八年。高出六到八年。那是个很大的落差。在 2015 年，「刺胳针」刊出了一篇文章，在富有的国家中，比起女人，男人的死亡可能性是两倍高，不论任何年龄。But there is one place in the world where men live as long as women. It's a remote, mountainous zone, a blue zone, where super longevity is common to both sexes. This is the blue zone in Sardinia, an Italian island in the Mediterranean, between Corsica and Tunisia, where there are six times as many centenarians as on the Italian mainland, less than 200miles away. There are 10 times as many centenarians as there are in North America. It's the only place where men live as long as women.但世界上有一个地方，那儿的男人跟女人一样长寿。它是个遍远、多山的地区，一个蓝色慢活区，对两种性别来说，超长寿都很常见。这个蓝色慢活区位在萨丁尼亚，地中海的一个意大利岛屿，在科西嘉岛与突尼西亚之间，在那儿的百岁人瑞数量，是意大利本土的六倍之多。距离只差不到 200 英哩。那儿的人瑞数量是北美的十倍。只有在那里，男人才与女人一样长寿。
But why? My curiosity was piqued. I decided to research the science and the habits of the place, and I started with the genetic profile. I discovered soon enough that genes account for just 25percent of their longevity. The other 75 percent is lifestyle.但，为什么？我十分好奇。我决定研究那个地方的科学以及习惯，我从基因数据开始研究。我很快就发现，他们的长寿原因只有 25% 是基因。另外 75% 是生活方式。So what does it take to live to 100 or beyond? What are they doing right? What you're looking at is an aerial view of Villa Grande. It's a village at the epicenter of the blue zone where I went to investigate this, and as you can see, architectural beauty is not its main virtue, density is: tightly spaced houses, interwoven alleys and streets. It means that the villagers' lives constantly intersect.所以，要做什么才能活到百岁以上？他们做对了什么？这张照片是从鸟瞰视角看到的维拉格兰德。它是蓝色慢活区中心的村子，我到这个村子来做调查此事，你们可以看到，建筑之美并非它的主要强项，密度才是：紧密分布的房子、交织的巷弄和街道。这意味着村民的生活经常有交集。And as I walked through the village, I could feel hundreds of pairs of eyes watching me from behind doorways and curtains, from behind shutters. Because like all ancient villages, Villa Grande couldn't have survived without this structure, without its walls, without its cathedral, without its village square, because defense and social cohesion defined its design.我走过村子时，我可以感受到有数百双眼睛正在看我，他们躲在门后、窗帘后、百叶窗后。因为和所有古老的村子一样，维拉格兰德若没有这个结构、它的墙壁、它的大教堂、它的村子广场，就不可能存活下来的，因为防御以及社会凝聚定义了它的设计。Urban priorities changed as we moved towards the industrial revolution because infectious disease became the risk of the day. But what about now? Now, social isolation is the public health risk of our time. Now, a third of the population says they have two or fewer people to lean on.随着我们走向工业革命，都市的优先级改变了，因为感染性疾病变成了日常风险。但现在呢？现在，我们时代面对的公共健康风险是社交隔离。现在，有三分之一的人口说，他们能依靠的人只有两个以下。
But let's go to Villa Grande now as a contrast to meet some centenarians.我们去看看维拉格兰德这个对比的例子，来见见一些百岁人瑞。Meet Giuseppe Murinu. He's 102, a supercentenarian and a lifelong resident of the village of Villa Grande. He was a gregarious man. He loved to recount stories such as how he lived like a bird from what he could find on the forest floor during not one but two world wars, how he and his wife, who also lived past 100, raised six children in a small, homey kitchen where I interviewed him.见见吉赛皮莫里诺，102 岁，是个超级人瑞，一生都住在维拉格兰德村里。他很爱交际，他很爱详细叙述故事，比如，在不只一次世界大战，而是在两次世界大战中，他如何能用他在森林地上找到的东西，像鸟儿般地生活，他和同样也活过百岁的太太，如何在一个小型家庭厨房中养大六个孩子，也就是我访问他的地方。Here he is with his sons Angelo and Domenico, both in their 70s and looking after their father, and who were quite frankly very suspicious of me and my daughter who came along with me on this research trip, because the flip side of social cohesion is a wariness of strangers and outsiders.这是他和他的儿子：安吉罗与多明尼柯，他们都七十多岁了，并照顾着他们的父亲，他们其实非常怀疑我以及在这趟研究之旅中陪同我的女儿，因为社会凝聚的另一面，就是对陌生人、外来者都小心翼翼。But Giuseppe, he wasn't suspicious at all. He was a happy-go-lucky guy, very outgoing with a positive outlook. And I wondered: so is that what it takes to live to be 100 or beyond, thinking positively? Actually, no.但吉赛皮完全不怀疑。他是随遇而安的人，非常外向，看法都很正面。我很好奇：这是活过百岁的原因？因为正面思考？事实上，不是。Meet Giovanni Corrias. He's 101, the grumpiest person I have ever met.见见吉瓦尼柯里亚斯，101 岁，我遇过最性情乖戾的人。And he put a lie to the notion that you have to be positive to live a long life. And there is evidence for this. When I asked him why he lived so long, he kind of looked at me under hooded eyelids and he growled, 'Nobody has to know my secrets.'如果说一定要正面才能长寿，他就是个反例。这是有证据的。当我问他为什么他如此长寿，他用有点被眼皮盖住的眼睛看着我，然后低吼：「没有人能知道我的秘密。」
But despite being a sourpuss, the niece who lived with him and looked after him called him 'Il Tesoro,' 'my treasure.' And she respected him and loved him, and she told me, when I questioned this obvious loss of her freedom, 'You just don't understand, do you? Looking after this man is a pleasure. It's a huge privilege for me. This is my heritage.'尽管他是个令人扫兴的人，与他同住并照料他的侄女称他是「我的宝藏」。她尊敬他，爱他，当我质疑她明显失去了她的自由时，她告诉我：「你就是搞不懂，对吧？照顾这个人是种乐趣。对我来说是个荣幸。这是我的家庭。」And indeed, wherever I went to interview these centenarians, I found a kitchen party. Here's Giovanni with his two nieces, Maria above him and beside him his great-niece Sara, who came when I was thereto bring fresh fruits and vegetables.的确，不论我去哪儿访问这些百岁人瑞，我都会找到一个厨房派对。这是吉瓦尼和他的两个侄女，上面是玛莉亚，旁边是侄孙女莎拉，当时我遇到莎拉带着新鲜水果和蔬菜过去。And I quickly discovered by being there that in the blue zone, as people age, and indeed across their lifespans, they’re always surrounded by extended family, by friends, by neighbors, the priest, the barkeeper, the grocer. People are always there or dropping by. They are never left to live solitary lives. This is unlike the rest of the developed world, where as George Burns quipped, 'Happiness is having a large, loving, caring family in another city.'身处那儿，我很快就发现，在蓝色慢活区内，随着人们长大，的确在他们的一生中，他们身边总是围绕着许多家人、友人、邻居、牧师、酒保、杂货老板。人们总是会在那里，或是路过拜访。他们从来不用过独居生活。这点和已开发世界很不一样，乔治伯恩斯嘲弄它：「幸福就是有个慈爱、关怀的大家庭，但它在另一个城市里。」Now, so far we've only met men, long-living men, but I met women too, and here you see Zia Teresa. She, at over 100, taught me how to make the local specialty, which is called culurgiones, which are these large pasta pockets like ravioli about this size, this size, and they’re filled with high-fat ricotta and mint and drenched in tomato sauce.目前我们只说到男人，长寿的男人，但我也有见到女人，这位是吉雅泰莉莎。她超过一百岁，还能教我如何做当地的特色菜，称为「culurgiones」，是种大型的意大利面袋饼，就像饺子，但有这么大，这么大，里面装满高脂的软酪及薄荷，且泡在蕃茄酱里。And she showed me how to make just the right crimp so they wouldn't open, and she makes them with her daughters every Sunday and distributes them by the dozens to neighbors and friends. And that's when I discovered a low-fat, gluten-free diet is not what it takes to live to 100 in the blue zone.她教我如何做到最刚好的皱褶，让它不会破开，每个星期日她都会与女儿们做这道菜，再分给许多邻居及友人。那时我才发现，低脂无麸质饮食并非让人在蓝色慢活区活过百岁的原因。Now, these centenarians' stories along with the science that underpins them prompted me to ask myself some questions too, such as, when am I going to die and how can I put that day off? And as you will see, the answer is not what we expect. Julianne Holt-Lunstad is a researcher at Brigham Young University and she addressed this very question in a series of studies of tens of thousands of middle aged people much like this audience here.这些百岁人瑞的故事、以及其背后的科学，使我也开始问我自己一些问题，比如，当我快要死了，我要如何延后死期？你们将会看到，答案和我们预期的不一样。茱莉安霍特朗斯戴是杨百翰大学的研究者，她为了说明这个问题，做了一系列的研究，对象是数万名中年人，很像在座各位。And she looked at every aspect of their lifestyle: their diet, their exercise, their marital status, how often they went to the doctor, whether they smoked or drank, etc. She recorded all of this and then she and her colleagues sat tight and waited for seven years to see who would still be breathing. And of the people left standing, what reduced their chances of dying the most? That washer question.她研究了他们生活方式中的每个面向：他们的饮食、运动、婚姻状况、多常去看医生、是否抽烟或喝酒等等。她把这些全都记录下来，她和同事耐心等待了七年，再去看谁还活着。还活着的人当中，降低他们死亡的机率的主因是什么？那是她想研究的问题。So let's now look at her data in summary, going from the least powerful predictor to the strongest. OK? So clean air, which is great, it doesn't predict how long you will live. Whether you have your hypertension treated is good. Still not a strong predictor. Whether you’re lean or overweight, you can stop feeling guilty about this, because it's only in third place.我们现在来看看她的数据的总整，从最弱到最强的预测变量。好吗？干净的空气，这很棒，但不能预测你能活多久。你有没有去治疗你的高血压，很好。但仍然不是强力的预测变量。你是胖还是瘦，你们可以不用再为此有罪恶感了，因为这只排第三。How much exercise you get is next, still > Whether you've had a cardiac event and you're in rehab and exercising, getting higher now. Whether you've had a flu vaccine. Did anybody here know that having a flu vaccine protects you more than doing exercise? Whether you were drinking and quit, or whether you're a moderate drinker, whether you don't smoke, or if you did, whether you quit, and getting towards the top predictors are two features of your social life.下一位是你做了多少运动，只是中等的预测变量。你是否曾有心脏病发作及你是否在做复健及运动，预测力越来越高了。你是否接种过流感疫苗。这里有人知道流感疫苗比做运动更能保护你吗？你曾喝酒但戒了、或你是中度饮酒者，你不抽烟或曾抽烟是否已戒掉，接着是最强的预测变量是社交生活中的两项特征。First, your close relationships. These are the people that you can call on for a loan if you need money suddenly, who will call the doctor if you're not feeling well or who will take you to the hospital, or who will sit with you if you're having an existential crisis, if you’re in despair. Those people, that little clutch of people are a strong predictor, if you have them, of how long you'll live.第一，你的亲密关系。这些人是如果你突然需要钱时，可以打电话去借的对象，如果你觉得不舒服，会叫医生或带你去医院的人，或是如果你有危机、如果你很绝望时，会陪在你身边的人。那些人，那一小群人，如果你有这些人，这因素是你能活多久的强度预测变量。And then something that surprised me, something that's called social integration. This means how much you interact with people as you move through your day. How many people do you talk to? And these mean both your weak and your strong bonds, so not just the people you're really close to, who mean a lot to you, but, like, do you talk to the guy who every day makes you your coffee? Do you talk to the postman? Do you talk to the woman who walks by your house every day with her dog? Do you play bridge or poker, have a book club? Those interactions are one of the strongest predictors of how long you'll live.接着，出乎我意料的是，所谓的社会整合。这是指你每一天和他人有多少互动。你会跟几个人说话？这包括你的弱连结及强连结，不单单是指你很亲近的人、对你很重要的人，但也包括，你是否会和每天帮你做咖啡的那个人说话？你会和邮差说话吗？你会和每天遛狗经过你家的女人说话吗？你会玩桥牌或扑克牌、参加读书俱乐部吗？那些互动就是用来预测你能活多久的重要变量之一。Now, this leads me to the next question: if we now spend more time online than on any other activity, including sleeping, we’re now up to 11 hours a day, one hour more than last year, by the way, does it make a difference? Why distinguish between interacting in person and interacting via social media? Is it the same thing as being there if you're in contact constantly with your kids through text, for example?这就带出了我的下一个问题：如果现在我们花更多时间在上网而非其他活动，包括睡觉，我们现在达到一天11小时之多，顺便一提，比去年成长了1小时，这样会有差别吗？为什么要区别当面互动与透过社交媒体互动？比如，如果你常常透过传信息来和你的孩子联络，这和亲自在他们身边一样吗？
Well, the short answer to the question is no, it's not the same thing. Face-to-face contact releases a whole cascade of neurotransmitters, and like a vaccine, they protect you now in the present and well into the future. So simply making eye contact with somebody, shaking hands, giving somebody a high-five is enough to release oxytocin, which increases your level of trust and it lowers your cortisol levels. So it lowers your stress. And dopamine is generated, which gives us a little high and it kills pain. It's like a naturally produced morphine.简短答案是：不一样。两者是不同的。面对面接触会释放很多神经传递介质，就像疫苗，它能在当前保护你，也能在未来保护你。所以单单和一个人对到眼、握个手、击个掌，就足以释放这些催产素，它能增加你的信赖度，降低你的皮质醇。所以它能降低你的压力。也会产生多巴胺，能让我们情绪稍微高涨，且能除去痛苦。它就像是天然吗啡。Now, all of this passes under our conscious radar, which is why we conflate online activity with the real thing. But we do have evidence now, fresh evidence, that there is a difference. So let's look at some of the neuroscience. Elizabeth Redcay, a neuroscientist at the University of Maryland, tried to map the difference between what goes on in our brains when we interact in person versus when we're watching something that's static.这个都不是我们的意识雷达能侦测到的，这就是为什么我们会把在线活动和真实活动混淆。但我们现在确实有新的证据了，能证明两者有差别。我们来看一些神经科学。伊莉萨白瑞德凯是马里兰大学的神经科学家，她试图描绘出当我们当面与人互动时、及当观看静态目标时，脑中的反应有什么差别。And what she did was she compared the brain function of two groups of people, those interacting live with her or with one of her research associates in a dynamic conversation, and she compared that to the brain activity of people who were watching her talk about the same subject but in a canned video, like on YouTube. And by the way, if you want to know how she fit two people in an MRI scanner at the same time, talk to me later.她的做法是比较大脑功能差异，她用了这两组人：在动态的对话中，一组是和她或是她其中一名同事进行互动的人，然后把这组人的大脑活动跟另一群只是从预录像片，如 YouTube 影片，观看她谈论同主题的人做比较。顺道一提，如果你们想知道她如何同时把两个人放进 MRI 扫瞄机，晚点再来找我。So what's the difference? This is your brain on real social interaction. What you're seeing is the difference in brain activity between interacting in person and taking in static content. In orange, you see the brain areas that are associated with attention, social intelligence-- that means anticipating what somebody else is thinking and feeling and planning -- and emotional reward. And these areas become much more engaged when we’re interacting with a live partner.所以，差异是什么？在真实社交互动时，你的大脑是这样的。你所看到的是大脑活动的差异，在与人当面互动跟接收静态内容时的差异。橘色的大脑区域在掌管注意力、社交智慧──也就是预测其他人在想什么、感受如何、有何计划──及情绪报酬。当我们与真实伙伴互动时，这些区域就会被大量使用。Now, these richer brain signatures might be why recruiters from Fortune 500 companies evaluating candidates thought that the candidates were smarter when they heard their voices compared to when they just read their pitches in a text, for example, or an email or a letter.这些较丰富的大脑特征，可能就是为什么财富 500 强公司中负责评估新员工候选人的招聘人员，对同一个候选人，在能听到他的声音时，判定他的聪明程度，会高于只看他写的简介、电子邮件、信件时，所判定的聪明度。Now, our voices and body language convey a rich signal. It shows that we’re thinking, feeling, sentient human beings who are much more than an algorithm. Now, this research by Nicholas Epley at the University of Chicago Business School is quite amazing because it tells us a simple thing. If somebody hears your voice, they think you're smarter. I mean, that's quite a simple thing.我们的声音和肢体语言能传递很丰富的信息，展现出我们是会思考、有感觉、有感情的人类，绝对不只是一个算法。芝加哥大学商学院的尼可拉斯艾普利做了一项研究，很惊人的是这研究告诉我们的事很简单：如果有人听到你的声音，他们就会觉得你比较聪明。那是很简单的一件事。Now, to return to the beginning, why do women live longer than men? And one major reason is that women are more likely to prioritize and groom their face-to-face relationships over their lifespans. Fresh evidence shows that these in-person friendships create a biological force field against disease and decline. And it's not just true of humans but their primate relations, our primate relations as well.现在，回到最开头，为什么女性的寿命比男性长？一个主要原因是，女人比较有可能在她们的人生中把面对面的关系排为优先，并好好照料这些关系。新的证据显示，这些亲自参与的友谊，能创造出生物力场，来对抗疾病和衰退。不只对人类是如此，灵长类的关系都是如此。Anthropologist Joan Silk's work shows that female baboons who have a core of female friends show lower levels of stress via their cortisol levels, they live longer and they have moresurviving offspring. At least three stable relationships. That was the magic number. Think about it. I hope you guys have three.人类学家乔安妮西尔克的研究指出，有一群雌性朋友的母狒狒，从皮质醇量可以显示牠们的压力比较低，他们寿命较长，且孩子比较有机会存活。至少要有三个稳定的关系，这就是魔术数字。好好想想。我希望你们有三个。The power of such face-to-face contact is really why there are the lowest rates of dementia among people who are socially engaged. It's why women who have breast cancer are four times more likely to survive their disease than loners are. Why men who've had a stroke who meet regularly to play poker or to have coffee or to play old-timer's hockey -- I’m Canadian, after all --这种面对面接触的力量，就是为什么社交参与度高的人会痴呆的比例比较低。它也是为何有乳癌的女人存活率还比独来独往者高四倍。也就是为什么曾中风过的男人，如果常与人见面玩牌、或喝咖啡、或打老人曲棍──毕竟我是加拿大人are better protected by that social contact than they are by medication. Why men who've had a stroke who meet regularly --this is something very powerful they can do. This face-to-face contact provides stunning benefits, yet now almost a quarter of the population says they have no one to talk to.他们受到社交接触的保护，高于受到药物的保护。也是为什么曾中风过的男人，如果常见面──这是他们能做的一件非常强大的事。这种面对面接触提供了惊人的益处，但几乎有四分之一的人口，说他们没有人可以谈话。We can do something about this. Like Sardinian villagers, it's a biological imperative to know we belong, and not just the women among us. Building in-person interaction into our cities, into our workplaces, into our agendas bolsters the immune system, sends feel-good hormones surging through the bloodstream and brain and helps us live longer. I call this building your village, and building it and sustaining it is a matter of life and death. Thank you.对此，我们可以做点什么，像萨丁尼亚的村民，知道我们属于团体，是一种生物需求，不只是我们当中的女性独有。将当面的互动建立到我们的城市中、我们的工作地点中、我们的议程中，能强化免疫系统，透过血液和大脑来传送感觉很好的荷尔蒙，协助我们更长寿。我称这个叫做建立你的村子，建立它、维护它，它攸关生死。谢谢大家。Helen Walters : Susan, come back. I have a question for you. I'm wondering if there's a middle path. So you talk about the neurotransmitters connecting when in face-to-face, but what about digital technology? We've seen enormous improvements in digital technology like FaceTime, things like that. Does that work too? I mean, I see my nephew. He plays Minecraft and he's yelling at his friends. It seems like he's connecting pretty well. Is that useful? Is that helpful?海伦华特斯：苏珊，请回来。我有个问题想请教你。我很好奇是否有条中道？你谈到在面对面时会有神经传递介质在做链接，但数字科技呢？我们已经在数字科技上看到巨大的改善，就像 FaceTime 之类的。（注：视讯通话应用程序）那也有用吗？我看我的侄儿，他会玩 Minecraft （创世神），他会对他的朋友吼叫。他的连结似乎挺好的。那有用吗？那有帮助吗？Susan Pinker : Some of the data are just emerging. The data are so fresh that the digital revolution happened and the health data trailed behind. So we're just learning, but I would say there are some improvements that we could make in the technology. For example, the camera on your laptop is at the top of the screen,苏珊平克：有些这类的数据正在产生中。数据还很新，数字革命发生了，而健康数据还落在后面。所以我们还在学习，但我会说，对于科技，我们可以做些改善。比如，笔记本电脑的摄影机是在屏幕的上方，so for example, when you're looking into the screen, you're not actually making eye contact. So something as simple as even just looking into the camera can increase those neurotransmitters, or maybe changing the position of the camera. So it's not identical, but I think we are getting closer with the technology.所以如果，当你看着屏幕的时候，你无法与对方真的对到眼。就像看着摄影机这么简单的事，也能增加那些神经传递介质，也许能改变摄影机的位置也可行。不完全一样，但我想科技的确有越来越接近真实。HW : Great. Thank you so much.海伦：非常谢谢你。SP : Thank you.苏珊：谢谢你。
