Giản dị để sống khỏe, sống thọ

Tôi thường được gia đình, bạn bè, ngay cả những người mới quen tư vấn về vấn đề: Tại sao lại chế độ dinh dưỡng này , tôi phải làm gì với triệu chứng kia , thuốc này công dụng ra sao?

I’m often asked for medical advice by friends, family members, even new acquaintances: What about this diet? What should I do about this symptom? What about this medication?

People are usually disappointed when I don’t share their enthusiasm about the latest health fads. Members of my family, in particular, are often underwhelmed by my medical advice.

Moi nguoi thuong that vong khi toi khong chia se nhung hung thu ve nhung ‘trao luu’ moi ve suc khoe va tri lieu, dac biet la nhung than nhan toi.

I’ll be the first to admit that I don’t always do a great job of conveying why I’m skeptical about the newest medical technology, reports of the latest health news and fashions and even people’s symptoms. Mostly it’s because in my experience, so much about health just isn’t that simple.

Co le toi la mot trong nhung nguoi dau tien thu nhan rang toi khong lam tot  viec tung ho khen ngoi nhung trao luu cong nghe y duoc moi duoc kham pha, nhung trieu chung moi la duoc phat hien, vi toi tin rang nhung gi ‘phat hien’ duoc lien quan den suc khoe khong han don gian la nhu vay.

Most symptoms, after all, aren’t explainable, at least to the level of detail we all seem to want. “What’s causing my symptoms?” friends, family and patients ask me. Is it a virus? Bacteria? Arterial blockage?

Hau het nhung trieu chung cua nhung can benh thong thuong kho duoc ly giai theo cach ma nhieu nguoi muon hieu. ” Cai gi la nguyen nhan cua trieu chung can benh cua toi?” dai loai la nhung gi ban be, than nhan, benh nhan thuong hoi toi. Co phai no la virut? vi khuan? Tac nghen mach mau?

In spite of all the science and technology in medicine, what we doctors do is more about making educated guesses. Especially in primary care, it’s often a matter of playing the probabilities more than providing precise diagnostic information.

Cho du da co nhieu phat minh sang che ve y hoc, nhung gi nhung bac sy nhu toi thuong lam hang ngay van chi la phong doan. Dac biet la trong chan doan tong quat, no thuc ra la cac phuong an cua mot bai toan sac xuat duoc giai theo cam tinh cua bac sy. 

But prevention is different. We know a lot about it, based on huge bodies of epidemiological research. Most of prevention is fairly straightforward. You’ve heard the advice again and again. In fact, the repetition may make it easy to tune out.

Do la chua benh. Nhung doi voi phong ngua benh lai la chuyen khac. Chung ta biet duoc rat nhieu ve phong benh dua vao vo so nhung nghien cuu ve nhan chung hoc. Hau het nhung phuong phap phong ngua benh deu rat ro rang ma ai trong chung ta cung da tung duoc nghe di nghe lai nhieu lan. 

I’ll risk it, though, and tell you again that there really aren’t shortcuts to health. Here’s what you need to do:

  • Get enough sleep.
  • Move your body throughout the day.
  • Eat well — a healthy assortment of foods. Mostly plants, and not too much. (An ideapopularized by author Michael Pollan.)
  • Interact socially. Isolation is not good for the body, soul or mind.
  • Take some time to reflect on what you are grateful for.
Toi cung xin duoc lap lai mot lan nua o day la : Thuc ra khong co mot con duong tat nao dan den suc khoe. Nhung dieu chung ta can lam van luon la:
 
  • Ngu cho du
  • Hoat dong thuong xuyen trong ngay
  • An uong tot: Da dang, hau het tu nguon thuc vat, va khong nen an qua nhieu.
  • Sinh hoat xa hoi deu dan. Su don doc rat te hai cho co the, tam hon, va tri tue. 
  • Danh thoi gian suy tuong den nhung dieu tot da den voi minh.
 

Recently I’ve come across a couple of sources that do a good job of conveying these messages. One is a set of books and ideas about the world’s so-called Blue Zones. If you haven’t heard about them, Blue Zones are the places in the world where people both have the healthiest and longest lives.

Gan day toi biet duoc mot so nguon da cung cap day du nhung thong diep tren trong do la mot loai sach viet nhieu ve  Vung Xanh. Neu ban chua nghe   den ve Vung Xanh, do la nhung vung tren the gioi ma moi nguoi o do song khoe nhat va tho nhat.

People in these communities often live well beyond 100 years:

  • Okinawa, Japan
  • Ikaria, Greece
  • Sardinia, Italy
  • Nicoya, Costa Rica
  • Loma Linda, Calif.
Nhung nguoi o nhung cong dong nay thong thuong song tho hon 100 tuoi:
 
  • Okinawa, Nhat Ban
  • Ikaria, Hy Lap
  • Sardinia, Y
  • Nicoya, Costa Rica
  • Loma Linda, California – My
 

In these places, people have preventive medicine baked into their lives, mostly without even having to think about it. Their daily activities involve eating healthful diets rich in local plants, walking most places, and lots of intergenerational social interaction.

O nhung noi nay, phong benh duoc tham thau vao trong mau cua ho. Cuoc song thuong nhat bao gom an uong dieu do nhung mon an giau chat bo tu nguon thuc vat, di bo den nhieu noi, va rat nhieu hoat dong xa hoi. 

Interestingly, folks in these communities generally do drink alcohol. But they limit it to one or two drinks a day. Also, they typically do eat meat — but not very often and in small portions. (Loma Linda may be a bit of an exception, with its large population of Seventh-day Adventists.)

Rat ngac nhien la nhung cu dan o day ho co uong ruou bia nhung ho chi han che mot toi hai ‘ly’ moi ngay. Dong thoi, ho cung co an thit – nhung khong thuong xuyen va moi lan an rat it. (Chi co Loma Linda o California la mot truong hop ngoai le vi cu dan o day ho an chay theo tin nguong.)

One thing that probably won’t surprise you: Blue Zoners do not eat refined sugars. They skip the convenient packaged foods that we’re trained to eat because they’re cheap and widely available.

Mot dieu co le bay gio khong lam ban ngac nhien nua la: Vung Sinh Thai Xanh ho khong dung duong trang. Ho cung bo luon thoi quen an uong do dong goi nhu nhieu nguoi trong chung ta duoc ‘huan luyen’ de tieu dung vi su tien loi va re tien cua no.

Summarizing these themes visually in under two minutes is another gem from the idea lab of Dr. Mike Evans from Toronto. You’ve seen some of his other videos here. I love them. Just watch the one below, and follow his advice. That’s what I’m trying to do in my own life.

Tom lai nhung diem phia tren duoc co dong lai bang hinh anh trong mot tu lieu phia duoi day cua bac sy Mike Evans tu Toronto. Toi rat thich nhung tu lieu nay va thuong hoc theo nhung loi khuyen o day, nhung dieu toi thuong tam niem va thuc hanh trong cuoc song.

John Henning Schumann is a writer and doctor in Tulsa, Okla. He serves as president of the University of Oklahoma, Tulsa. He also hosts Public Radio Tulsa’sMedical MattersHe’s on Twitter: @GlassHospital

John Henning Schumann la mot nha bao mot bac sy song tai Tulsa, Oklahoma, My. Ong dong thoi la chu tich truong dai hoc Oklahoma, Tulsa, va dong thoi cung la mot nguoi dan chuong trinh cua mot chuong trinh phat thanh noi ve Y Te dia phuong.