世界抗衰老协会主席罗伯特.高德曼博士今年60多岁了，外貌看起来像个中年人，言谈举止显得神采飞扬，精力充沛。何故？长寿跟人的生活息息相关。下面介绍长寿的生活秘诀的五种生活方式：
1. 一天喝够8杯水 高德曼博士透露，自己保持年轻的秘诀，就是每天喝8杯水(500ml)。他说:“每天必须喝足够的水才能维持体内平衡。”随着年龄的增长， 体内固有水分会逐渐减少，“到了老年，细胞内水分会比青年期减少三至四成。”皮肤细胞内水分的渐减，就是中年以后皮肤出现皱纹的重要原因。此外，多喝水还 可以预防心脑血管疾病，防止血管阻塞。
2.丰盛的早餐可提高免疫力 高德曼博士还开出了一份“长寿食谱”：每天尽量吃7种以上的蔬菜和7种以上的大米、谷麦、豆腐等，2到4种水果。每周应吃3次鱼，此外，适度饮酒也很有好处。
一顿丰盛的早餐能支持免疫系统使用细胞能量。此外，那些经常不吃早餐的人多半会更紧张，从而减弱免疫防御能力和增加受感染的机会。
营养搭配均衡的早餐一定要有下列这些食品：1)新鲜水果或原味果汁；2)低脂牛奶或酸奶、全谷物；3)冷或热的麦片或全麦烤面包片。
有些人吃面包时，喜欢把焦黄的有点发黑的面包皮剥掉，这样做是错误的，因为在烘烤面粉时，会产生一种物质积聚在面包皮上，不仅可使面包皮变黑变甜，更能激活抑制自由基活性的酶，能够抗癌，起到延缓衰老的作用。
3.打盹小睡等于小型度假 美国睡眠基金会研究表明，小睡40分钟可提高操作能力34%，警觉性可立即提高并能保持几小时。小睡对心理也有好处，一次小睡等于一次小型度假，对长寿非常有好处。
4.每天快走 每天快走30分钟，每周5次，可减少脂肪和热量的摄取，3年内可减少体重7%，最终降低58%的2型糖尿病发病率，可大大延缓身体衰老的进程。
5.扩大交际圈 澳大利亚研究表明，对1477位超过70岁的男性和女性进行超过10年的跟踪调查发现，有广泛交际圈可帮助抵御衰老。
译文:
Five Secrets of Healthy Long Life
Doctor Robert Goldman, the chairman of World Anti-Aging Association, looks still like a middle-aged man when he is over sixty years old. And he speaks and behaves with vigor. Why? There is a close link between longevity and people’s life. Five living tips for long life are introduced in the following.
1. Drink 8 glasses of water every day. Doctor Goldman revealed that drinking 8 glasses of water everyday keeps him young. He said,” Drinking enough water every day could maintain the homeostasis.” Along with the increase of age, the inherent moisture in the body will reduce gradually. At the old age, the moisture in the cells will reduce by 30% or 40%. The gradual decrease of skin moisture is the important reason why wrinkles begin to cover the skin after the middle age. Besides, drinking more water could prevent cardio-cerebral-vascular disease and from veins choking.
2. Improve the immunity by a gorgeous breakfast. Doctor Goldman listed a long life recipe:” Eat more than 7 vegetables, more than 7 foods like rice, grain, wheat and bean curd, and 2 to 4 fruits every day. Eat fishes three times every week. Furthermore, drinking moderately is also helpful.
A gorgeous breakfast could support immune system to use the cells energy. Besides, people who don’t often have breakfast will be probably more nervous, which will abate the capabilities of immune defense and increase the infection chances.
A breakfast with balanced nutrition should include these foods: 1) fresh fruit or fruit juice of primary taste; 2) low-fat milk or yogurt, and whole cereal Foods; 3) cold or hot oatmeal, or whole-wheat toast.
Some people like to pare off the bit scorched crust when they eat toast. It’’ wrong, When the bread is being baked, some material will be produced and accumulate in the crust; this material could not only blacken and sweeten the crust, but also activate the enzymes restraining free radical activity to helpful to anticancer and anti-aging.
3. Treat a nap as a small holiday. A study of American Sleep Foundation shows that a 40-minute nap could enhance the manipulation ability by 34%, and strengthen the watchfulness at once and keep such a state for several hours. Like a small holiday, a nap is also helpful to mental and longevity.
4. Walk fast everyday. Have a 30-minute fast walk 5 times a week could decrease the ingestion of fat and heat. By this means, 7% weight could be lost in three years, and the incidence rate of II DDM could be reduced by 58% finally. It’s really good for anti-aging.
5. Enlarge social intercourse. An Australian research which made a 10-year tracking survey including 1477 people aged about 70 has showed that a wide social intercourse could be helpful for anti-aging.