A.J.雅各布斯用了整整一年的時間，遵循他聽到的每一條健康建議--從用玻璃杯來抹防曬霜到戴著自行車頭盔購物。在TEDMED的演講臺上，雅各布斯與大家分享了他在這個過程中發現的許多讓人意想不到的事情。

How healthy living nearly killed me

為什么健康的生活方式幾乎把我害死

I've spent the last decade subjecting myself to pain and humiliation, hopefully for a good cause, which is self-improvement. And I've done this in three parts. 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 precisely, from "a-ak" to "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 those around me. My wife started to fine me one dollar for every irrelevant fact I inserted into conversation. So it had its downsides.

過去的10年時間，我一直處于悲傷和羞辱中，期待著有一個好的理由改變自己，這個理由就是自我提高。于是我從三方面開始做起，首先從心智開始，我決定試著讓自己聰明點，比如閱讀大英百科全書，從頭到尾通讀，更確切的說是從第一個詞"a-ak"讀到最后一個詞"Zywiec"。現在已經沒什么太大印象了，這是不可思議的一年，整個過程很吸引人，有時也很痛苦，尤其對我身邊的人來說更是如此。每當我在談話時加入一些在大英百科全書中讀到的與談話無關的事實時，我妻子就會罰我一美元，所以說這也有不好的一面，

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. (Laughter) Not really. But I decided to learn about the Bible and my heritage by actually diving in and trying to live it and immerse myself in it. So I decided to follow all the rules of the Bible. And from the Ten Commandments to growing my beard -- because Leviticus says you cannot shave. So this is what I looked like by the end. Thank you for that reaction. (Laughter) I look a little like Moses, or Ted Kaczynski. I got both of them. So there was the topiary there. And there's the sheep.

但這之后，我決定在精神層面上做些文章，就像我去年提到的那樣，我從小就沒有宗教信仰，我是猶太人，像美式Olive Garden餐廳里做的意大利餐那樣，我不像傳統的猶太人。（笑聲） 真的不像，但是我決定去了解一下圣經和猶太傳統文化，通過真正進入到其中，讓自己完全融入到那個環境中去。所以我決定遵循圣經的所有條例，從十戒，到蓄起胡須--，因為《利未記》要求人們不許剔除胡須，所以這就是我最后的樣子，謝謝你們對此的反應。（笑聲） 我看起來有點像摩西，或是泰德·卡欽斯基，都挺像的，這張修剪了一下，這就是那只羊。

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. Because living so healthily was killing me. (Laughter) It was so overwhelming, because 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 advisers. And they were telling me all the things I had to do. I had to eat right, exercise, meditate, pet dogs, because that lowers the blood pressure. I wrote the book on a treadmill, and it took me about a thousand miles to write the book. I had to put on sunscreen. This was no small feat, because 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. 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 house, because those are just orgies of germs. So that took a lot of time.

最后一步是，我希望注重自己的身體，盡可能達到最健康的狀態，成為世上最健康的人，所以過去幾年內我做了剛才提到的那些事情，我幾個月前才剛剛停下來。我必須要說，謝天謝地終于結束了，因為那種健康的生活方式快要害死我了。（笑聲） 太讓人受不了了，因為有許多你不得不做的事情，數量多的讓人難以置信，我聽取了所有專家的意見，和許多醫療顧問交流，他們告訴我，所有必需做的事情，我必須正確膳食，鍛煉，冥想，養寵物，因為那樣可以降低血壓。我在跑步機上寫書，為了這本書，我跑了，近1000公里，我必須涂防曬霜，這可是個大工程，因為如果你嚴格遵醫囑的話，皮膚專家會告訴你，你要準備滿滿一玻璃杯的防曬霜，同時，必須每2-4個小時再涂一次，所以我覺得我的書的前一半都是，關于防曬霜的，我一年中大部分時間就像個，光滑的甜甜圈。關于洗手方面，必須洗的正確，免疫學家告訴我，我必須仔細擦拭，家里所有的遙控器和iPhone，因為它們滋生大量的細菌，這件事花費了我大量時間，

I also tried to be the safest person I could be, because 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 see there they're shopping with their helmets. (Laughter) Well yeah, I tried that. 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.

我還盡我所能做個最安全的人，因為這也是健康的一部分。我受到，丹麥安全委員會的啟發，他們發起一個公益活動，口號是：“步行專用頭盔是個好頭盔”，他們認為不僅僅要在騎單車的時候戴頭盔，走路的時候同樣需要。如你所見，他們連購物都帶著頭盔。（笑聲） 恩，我也嘗試了，我承認這看來有些極端，但是如果你想一下，這實際上是因為--《魔鬼經濟學》的作者寫到過--，以一英里為基準，死于酒后步行的人，多過，死于酒后駕駛的人。如果你已經結婚了，你應該思考一下這個問題。

So I finished, and it was a success in a sense. 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. And it was successful overall. But I also learned that I was too healthy, and that was unhealthy. I was so focused on doing all these 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.

所以我完成了這些事情，某種程度上說是成功的，所有的指標都變得正常了。我的膽固醇下降了，體重減輕了，我妻子也不說我看上去像個孕婦了，這非常棒，總的來說是成功的。但是我同樣意識到，我過于健康了，這本身也是不健康的。我過度專注于做那些事情，卻忽視了我的朋友和家庭，就像丹·布特納告訴大家的那樣，擁有一個廣泛的社交網，對我們的健康至關重要。

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 myself. It was like something out of Caligula. (Laughter) Without the sex part. Because I have three young kids, so that wasn't happening. But the over-eating and over-drinking, definitely. 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 course, don't have time to go into all of them. Let me just tell you two really quickly.

我于是停止了這些健康計劃，健康計劃中止后的一周，我讓自己稍微放縱了一下，開始了不健康的生活方式。盡情放任自己，有點像《羅馬帝國艷情史》里那樣。（笑聲） 當然這里可沒有關于性的部分，因為我已經有三個孩子了，因此不是你想的那樣。不過大吃大喝是肯定要有的，最后就穩定下來了，我現在又回到從前的我了。我保留了許多過去一年中嘗試過的方法--當然不是全部，我再也不帶頭盔了，但是還是保留了不少健康的生活習慣，這真是個能夠改變生活的計劃。當然，我沒有足夠的時間去逐個體驗，我只簡單告訴大家兩件事。

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. Because 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 because it harms our hearing, which it obviously does, but it actually initiates the fight-or-flight response. A loud noise will get your fight-or-flight response going. And this, over the years, can cause real damage, cardiovascular damage. 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 because of noise pollution. So they think it's actually very deadly.

首先是--一件讓我感到驚訝的事情，我之前并沒有抱這個期望--，但現在我卻有了一個更安靜的生活。我們生活在一個嘈雜的世界，充斥著火車、飛機、汽車，和比爾·奧雷利（美國時事評論員），他吵死了。（笑聲） 這的確是一個被低估、被忽視的健康隱患--，不僅僅是因為它有損聽力，這點是毫無疑問的，它實際上還會讓人產生，“攻擊或逃離”這個心理應急機制，高分貝噪聲會讓你啟動應急機制，這樣持續數年，會造成真正的損傷，心血管損傷。世界衛生組織做了一個大型研究，并于今年出版，研究在歐洲進行，他們預計，人類過去160萬年形成的健康生活方式，在歐洲逐年減少，這正是由于噪音污染，他們認為噪音污染的確是非常致命的，

And by the way, it's also terrible for your brain. It really impairs cognition. 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 noise 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.

同時，它還對人的大腦非常有害，噪音污染會損害認知能力。我們的建國先父們認識到了這些，他們制定憲法的時候，把泥土涂滿白宮外面的鵝卵石，這樣他們就可以集中精力，因此沒有消除噪音技術。我們的國家就不會存在，作為一名愛國者，我覺得這非常重要，我戴著耳塞和耳機，這對我的生活確實很有幫助，出乎我的意料，超出了我的期望，

And the second 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 these behaviors will stick with me unless there's some sense of pleasure and joy in them. 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 use 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 seeds. And you can almost trick yourself into thinking you're eating Doritos. (Laughter) And it has made me a healthier person.

我想說的第二點，也是最后一點，實際上就是TEDMED的主題--，快樂對人的健康非常重要，要不是這些行為可以帶給我快樂和愉悅的感覺。我很難能堅持下來，舉一個例子，食物，垃圾食品行業，特別擅長，開啟我們的愉悅感，并帶給我們最快樂的感受，但是我想我們可以將他們的技術。應用到健康食品領域，比如說，我們喜歡脆脆的口感，于是我試著把這種脆脆的口感加入到我的許多食譜中--，比如放一些葵花籽進去，你就會有像吃多力多滋（玉米片），一樣的口感，（笑聲），這使我變得更健康，

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.

就是這些，這本書四月面世，書名叫做“不要盲目追求健康”，我希望新書宣傳的時候我不要病倒，這是我最大的愿望。

So thank you very much.

非常感謝大家。

(Applause)

（掌聲）

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