TEDxTC
Dan Buettner: How to live to be 100+
Dan Buettner: Kako živjeti da nadživiš stotu
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Kako bi pronašli put k dugom životu i zdravlju, Dan Buettner i njegov tim proučavaju svjetske "Plave zone", zajednice čiji stariji članovi energično i bodro žive do rekorderskih godina. Na TEDxTC događaju govori o 9 zajedničkih prehrambenih i životnih navika koje ih drže žustrima poslije stote.
Dan Buettner - Longevity coach, explorer
National Geographic writer and explorer Dan Buettner studies the world's longest-lived peoples, distilling their secrets into a single plan for health and long life. Full bio
National Geographic writer and explorer Dan Buettner studies the world's longest-lived peoples, distilling their secrets into a single plan for health and long life. Full bio
Double-click the English transcript below to play the video.
00:16
Something called the Danish Twin Study
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Nešto zvano Danska studija o blizancima
00:18
established that only about 10 percent
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utvrdila je kako samo oko 10 posto
00:20
of how long the average person lives,
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duljine života prosječne osobe,
00:23
within certain biological limits, is dictated by our genes.
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unutar stanovitih bioloških limita, dolazi od naših gena.
00:26
The other 90 percent is dictated by our lifestyle.
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Ostalih 90 posto dolazi od našeg stila življenja.
00:31
So the premise of Blue Zones: if we can find the
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Stoga premisa Plavih zona: ako možemo naći
00:33
optimal lifestyle of longevity
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optimalni stil življenja za dugovječnost
00:35
we can come up with a de facto formula
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možemo doći do de facto formule
00:38
for longevity.
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za dugovječnost.
00:40
But if you ask the average American what the optimal formula
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Ali ako upitate prosječnog Amerikanca koja je optimalna formula
00:42
of longevity is, they probably couldn't tell you.
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za dugovječnost, vjerojatno vam ne bi mogao odgovoriti.
00:45
They've probably heard of the South Beach Diet, or the Atkins Diet.
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Vjerojatno je čuo za South Beach dijetu, ili Atkinsovu dijetu.
00:48
You have the USDA food pyramid.
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Imate USDA prehrambenu piramidu.
00:50
There is what Oprah tells us.
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Imamo što nam Oprah kaže.
00:52
There is what Doctor Oz tells us.
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Imamo što nam doktor Oz kaže.
00:54
The fact of the matter is there is a lot of confusion
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Činjenica stvari je da smo veoma zbunjeni
00:57
around what really helps us live longer better.
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oko toga što nam zaista pomaže da živimo bolje.
01:00
Should you be running marathons or doing yoga?
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Biste li trebali trčati maratone ili vježbati jogu?
01:05
Should you eat organic meats
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Biste li trebali jesti organsko meso
01:07
or should you be eating tofu?
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ili jesti tofu?
01:09
When it comes to supplements, should you be taking them?
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Kad dođe do nadomjestaka, biste li njih trebali uzimati?
01:12
How about these hormones or resveratrol?
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A ovi hormoni ili resveratrol?
01:15
And does purpose play into it?
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I da li svrha igra tu ulogu?
01:17
Spirituality? And how about how we socialize?
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Spiritualnost? A što o tome kako se socijaliziramo?
01:20
Well, our approach to finding longevity
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Pa, naš pristup pronalaženja dugovječnosti
01:22
was to team up with National Geographic,
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bio je da oformimo tim s National Geographicom,
01:24
and the National Institute on Aging,
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i Nacionalnim institutom za starenje
01:26
to find the four demographically confirmed areas
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kako bi pronašli četiri demografski potvrđena područja
01:30
that are geographically defined.
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koja su geografski definirana.
01:32
And then bring a team of experts in there
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I onda tamo dovesti tim eksperata
01:34
to methodically go through exactly what these people do,
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da metodički prođe upravo sve što ovi ljudi rade,
01:37
to distill down the cross-cultural distillation.
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kako bi izdestilirao međukulturalnu destilaciju.
01:41
And at the end of this I'm going to tell you what that distillation is.
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I na kraju ovoga reći ću vam što ta destilacija jest.
01:44
But first I'd like to debunk some common myths
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Ali prvo bih htio otkloniti neke uobičajene mitove
01:47
when it comes to longevity.
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koji se tiču dugovječnosti.
01:49
And the first myth is if you try really hard
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A prvi mit jest ako se trudiš dovoljno
01:52
you can live to be 100.
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doživjet ćeš stotu.
01:54
False.
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Krivo.
01:56
The problem is, only about one out of 5,000 people
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Problem jest, samo jedan od 5.000 ljudi
01:59
in America live to be 100.
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u Americi doživi stotu.
02:02
Your chances are very low.
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Šanse su vam vrlo slabe.
02:04
Even though it's the fastest growing demographic in America,
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Iako u Americi demografija najbrže raste,
02:07
it's hard to reach 100.
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teško je dospjeti do stote.
02:09
The problem is
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Problem jest
02:11
that we're not programmed for longevity.
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što nismo programirani za dugovječnost.
02:15
We are programmed for something called
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Programirani smo za nešto što se zove
02:17
procreative success.
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prokreativni uspjeh.
02:20
I love that word.
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Volim tu riječ.
02:22
It reminds me of my college days.
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Podsjeća me na studentske dane.
02:25
Biologists term procreative success to mean
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Biolozi definiraju taj termin kao
02:27
the age where you have children
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starost u kojem imaš djecu
02:30
and then another generation, the age when your children have children.
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i onda generaciju naprijed, starost u kojoj tvoja djeca imaju djecu.
02:33
After that the effect of evolution
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I nakon toga učinak evolucije
02:35
completely dissipates.
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se potpuno rasipa.
02:38
If you're a mammal, if you're a rat
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Ako ste sisavac, ako ste štakor
02:41
or an elephant, or a human, in between, it's the same story.
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ili slon, čovjek, sve u svemu, ista priča.
02:45
So to make it to age 100, you not only have to have
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Stoga, da dođete do stote, ne samo da morate
02:48
had a very good lifestyle, you also have to have won
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imati vrlo dobar stil življenja, morate također dobiti
02:51
the genetic lottery.
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na genetskoj lutriji.
02:53
The second myth is,
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Drugi mit jest,
02:55
there are treatments that can help slow,
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postoje tretmani koji pomažu usporiti,
02:58
reverse, or even stop aging.
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obrnuti, ili čak zaustaviti starenje.
03:00
False.
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Krivo.
03:02
When you think of it, there is 99 things that can age us.
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Kada pomislite o tome, imamo 99 stvari koje nas postaraju.
03:06
Deprive your brain of oxygen for just a few minutes,
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Uskratite svom mozgu dovod kisika na samo par minuta
03:08
those brain cells die, they never come back.
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te moždane stanice umiru, nikad se ne vraćaju.
03:11
Play tennis too hard, on your knees, ruin your cartilage,
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Igrajte tenis prenaporno, na koljenima, upropastite hrskavicu,
03:14
the cartilage never comes back.
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hrskavica se nikad ne vraća.
03:16
Our arteries can clog. Our brains can gunk up with plaque,
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Arterije nam se mogu začepiti. Mozak nam se može zagušiti plakom,
03:19
and we can get Alzheimer's.
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i dobivamo Alzheimera.
03:21
There is just too many things to go wrong.
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Naprosto je previše stvari koje mogu poći krivo.
03:23
Our bodies have 35 trillion cells,
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Naša tijela imaju 35 bilijuna stanica,
03:29
trillion with a "T." We're talking national debt numbers here.
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bilijun s "B". Govorimo o "nacionalni dug" brojevima ovdje.
03:33
(Laughter)
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(Smijeh)
03:34
Those cells turn themselves over once every eight years.
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Te se stanice okrenu svakih osam godina.
03:37
And every time they turn themselves over
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I svaki put kad se okrenu
03:39
there is some damage. And that damage builds up.
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dolazi do štete. A šteta se nakuplja.
03:41
And it builds up exponentially.
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I to eksponencijalno.
03:43
It's a little bit like the days when we all had
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Slično kao dani kad smo svi imali
03:45
Beatles albums or Eagles albums
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albume Beatlesa ili Eaglesa
03:48
and we'd make a copy of that on a cassette tape,
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i napravili bi kopiju na kasetnu vrpcu,
03:50
and let our friends copy that cassette tape,
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dali prijateljima da kopiraju tu kasetnu vrpcu,
03:52
and pretty soon, with successive generations
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i vrlo skoro, nakon nanizanih generacija
03:54
that tape sounds like garbage.
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vrpca zvuči kao smeće.
03:57
Well, the same things happen to our cells.
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Pa, ista stvar se dešava našim stanicama.
03:59
That's why a 65-year-old person
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Zato 65-godišnja osoba
04:01
is aging at a rate of about
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stari
04:03
125 times faster
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125 puta brže
04:06
than a 12-year-old person.
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od 12-godišnje osobe.
04:08
So, if there is nothing you can do
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Stoga, ako nema ničega što možete učiniti
04:10
to slow your aging or stop your aging,
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kako bi usporili ili zaustavili vaše starenje,
04:13
what am I doing here?
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što ja radim ovdje?
04:15
Well, the fact of the matter is
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E pa, činjenica jest
04:17
the best science tells us that the capacity of the human body,
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najbolje što nam znanost kaže jest da je doseg ljudskog tijela,
04:21
my body, your body,
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mog tijela, vašeg tijela,
04:23
is about 90 years,
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oko 90 godina,
04:25
a little bit more for women.
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malo više za žene.
04:27
But life expectancy in this country
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Ali očekivana životna dob u ovoj zemlji
04:29
is only 78.
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je samo 78 godina.
04:31
So somewhere along the line,
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Znači, putem negdje,
04:33
we're leaving about 12 good years on the table.
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ostavljamo 12 godina na stolu.
04:38
These are years that we could get.
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To su godine koje možemo dobiti.
04:40
And research shows that they would be years largely free of chronic disease,
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I istraživanja kažu kako bi to bile godine uglavnom oslobođene kroničnih oboljenja,
04:46
heart disease, cancer and diabetes.
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srčanih oboljenja, raka i dijabetesa.
04:50
We think the best way to get these missing years
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Mislimo da je najbolji način da dobijemo te nestale godine
04:53
is to look at the cultures around the world
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pogledati kulture po svijetu
04:55
that are actually experiencing them,
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koje ih zapravo doživljavaju,
04:57
areas where people are living to age 100
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područja gdje ljudi doživljavaju stotu
05:00
at rates up to 10 times greater than we are,
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stopama do 10 puta većim nego mi,
05:02
areas where the life expectancy
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područja gdje je očekivana životna dob
05:04
is an extra dozen years,
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dodatnih tucet godina,
05:06
the rate of middle age mortality is a fraction
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gdje je stopa smrtnosti u srednjim godinama djelić
05:08
of what it is in this country.
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one u ovoj zemlji.
05:11
We found our first Blue Zone about 125 miles
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Prvu smo plavu zonu pronašli oko 125 milja
05:14
off the coast of Italy, on the island of Sardinia.
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od talijanske obale, na otoku Sardiniji.
05:17
And not the entire island, the island is about 1.4 million people,
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I to ne cijeli otok, čitav otok ima oko 1.4 milijuna ljudi,
05:20
but only up in the highlands, an area called the Nuoro province.
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nego samo gorja, područje zvano pokrajina Nuoro.
05:23
And here we have this area where men live the longest,
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I tako imamo područje gdje ljudi žive najdulje,
05:26
about 10 times more centenarians than we have here in America.
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oko 10 puta više stogodišnjaka nego ovdje u Americi.
05:29
And this is a place where people not only reach age 100,
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I to je mjesto gdje ljudi ne samo dostižu 100 godina,
05:32
they do so with extraordinary vigor.
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oni to čine s izuzetnom bodrošću.
05:34
Places where 102 year olds still ride their bike to work,
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Mjesta gdje se 102-godišnjaci još voze motorom na posao,
05:37
chop wood, and can beat a guy 60 years younger than them.
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cijepaju drva, i mogu isprašiti čovjeka 60 godina mlađeg od njih.
05:42
(Laughter)
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(Smijeh)
05:44
Their history actually goes back to about the time of Christ.
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Njihova povijest zapravo seže do, otprilike, Kristovog vremena.
05:47
It's actually a Bronze Age culture that's been isolated.
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To je ustvari kultura iz brončanog doba koja se izolirala.
05:49
Because the land is so infertile,
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Pošto je zemlja tako neplodna
05:51
they largely are shepherds,
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većinom su ovčari
05:53
which occasions regular, low-intensity physical activity.
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koji se bave regularnom fizičkom aktivnošću, slabijeg intenziteta.
05:56
Their diet is mostly plant-based,
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Prehrana je uglavnom bazirana na biljkama,
05:59
accentuated with foods that they can carry into the fields.
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s naglaskom na hrani koju mogu ponijeti na polja.
06:02
They came up with an unleavened whole wheat bread
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Izmislili su beskvasan kruh od čitavog pšeničnog zrna
06:05
called carta musica made out of durum wheat,
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zvan notamusica napravljen od durum pšenice,
06:07
a type of cheese made from grass-fed animals
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sir od životinja koje se hrane travom
06:10
so the cheese is high in Omega-3 fatty acids
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pa je sir bogat omega-3 masnim kiselinama
06:15
instead of Omega-6 fatty acids from corn-fed animals,
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umjesto omega-6 masnih kiselina od životinja koje se hrane kukuruzom,
06:18
and a type of wine that has three times the level
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i vino koje ima tri puta veću razinu
06:22
of polyphenols than any known wine in the world.
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polifenola od bilo kojeg drugog poznatog vina u svijetu.
06:24
It's called Cannonau.
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Zove se Cannonau.
06:26
But the real secret I think lies more
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Ali prava tajna, mislim, leži više
06:28
in the way that they organize their society.
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u načinu na koji organiziraju društvo.
06:30
And one of the most salient elements of the Sardinian society
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I jedan od najistaknutijih elemenata sardinijskog društva
06:34
is how they treat older people.
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je kako tretiraju starce.
06:37
You ever notice here in America, social equity
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Jeste primijetili ikad ovdje u Americi, socijalni kapital je,
06:39
seems to peak at about age 24?
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čini se, najveći s oko 24 god?
06:42
Just look at the advertisements.
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Pogledajte samo reklame.
06:44
Here in Sardinia, the older you get
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Ovdje u Sardiniji, što si stariji
06:46
the more equity you have,
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više kapitala imaš,
06:48
the more wisdom you're celebrated for.
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više mudrosti zbog koje te slave.
06:50
You go into the bars in Sardinia,
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Odete u sardinijske barove,
06:52
instead of seeing the Sports Illustrated swimsuit calendar,
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umjesto kalendara kupaćih odijela Sports Illustrateda,
06:54
you see the centenarian of the month calendar.
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vidjet ćete kalendar sa stogodišnjacima mjeseca.
06:58
This, as it turns out, is not only good for your aging parents
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Ovo, kako se pokazuje, nije dobro samo za stareće roditelje
07:02
to keep them close to the family --
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da ih imaju blizu u obitelji;
07:04
it imparts about four to six years of extra life expectancy --
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to nadodaje oko četiri do šest novih godina očekivane starosti,
07:07
research shows it's also good for the children of those families,
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istraživanja pokazuju da je to dobro i za djecu,
07:10
who have lower rates of mortality and lower rates of disease.
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koja imaju niže stope smrtnosti i niže stope oboljenja.
07:13
That's called the grandmother effect.
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To se zove babin učinak.
07:16
We found our second Blue Zone
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Drugu plavu zonu smo našli
07:18
on the other side of the planet,
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na drugoj strani planeta,
07:20
about 800 miles south of Tokyo,
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oko 800 milja južno od Tokija,
07:23
on the archipelago of Okinawa.
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na arhipelagu Okinawa.
07:26
Okinawa is actually 161 small islands.
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Okinawa je ustvari 161 mali otok.
07:30
And in the northern part of the main island,
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A na sjevernom dijelu glavnog otoka
07:32
this is ground zero for world longevity.
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imamo nultu točku svjetske dugovječnosti.
07:34
This is a place where the oldest living female population is found.
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To je mjesto na kojem je pronađena najstarija živuća ženska populacija.
07:40
It's a place where people have the longest disability-free
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To je mjesto gdje ljudi imaju najdulju
07:42
life expectancy in the world.
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očekivanu starost bez hendikepa na svijetu.
07:44
They have what we want.
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Oni imaju ono što mi želimo.
07:46
They live a long time, and tend to die in their sleep,
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Žive dugo, i običavaju umrijeti u krevetu,
07:48
very quickly,
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vrlo brzo,
07:50
and often, I can tell you, after sex.
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i često, mogu vam reći, poslije seksa.
07:53
They live about seven good years longer than the average American.
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Žive oko sedam godina dulje od prosječnog Amerikanca.
07:56
Five times as many centenarians as we have in America.
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Pet puta više stogodišnjaka nego što mi imamo u Americi.
08:00
One fifth the rate of colon and breast cancer,
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Petina stope raka debelog crijeva i dojke,
08:03
big killers here in America.
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velikih ubojica ovdje u Americi.
08:05
And one sixth the rate of cardiovascular disease.
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I šestina stope kardiovaskularnih bolesti.
08:08
And the fact that this culture has yielded these numbers
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A činjenica da nam ova kultura pokazuje ove brojeve
08:11
suggests strongly they have something to teach us.
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mnogo sugerira da nas imaju čemu poučiti.
08:14
What do they do?
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Što rade?
08:16
Once again, a plant-based diet,
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Opet, prehrana bazirana na biljkama,
08:18
full of vegetables with lots of color in them.
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puna povrća s mnogo boje.
08:21
And they eat about eight times as much tofu
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I jedu oko osam puta više tofua
08:24
as Americans do.
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nego Amerikanci.
08:26
More significant than what they eat is how they eat it.
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Značajnije od toga što jedu je kako jedu.
08:30
They have all kinds of little strategies
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Imaju svakakve male strategije
08:32
to keep from overeating,
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koje im pomažu da se ne prejedu,
08:34
which, as you know, is a big problem here in America.
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što je, što znate, velik problem ovdje u Americi.
08:37
A few of the strategies we observed:
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Nešto strategija koje smo primijetili:
08:39
they eat off of smaller plates, so they tend to eat fewer calories at every sitting.
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jedu s manjih tanjura pa običavaju unijeti manje kalorija svakim sjedenjem.
08:43
Instead of serving family style,
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Umjesto serviranja na obiteljski način,
08:45
where you can sort of mindlessly eat as you're talking,
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gdje možete otprilike bezumno jesti kako pričate,
08:48
they serve at the counter, put the food away,
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oni serviraju za pultom, ostave hranu daleko,
08:50
and then bring it to the table.
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i onda donesu tanjure na stol.
08:52
They also have a 3,000-year-old adage,
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Imaju i poslovicu staru 3.000 godina,
08:54
which I think is the greatest sort of diet suggestion ever invented.
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koja je, mislim, najveća sugestija prehrani ikad izumljena.
08:57
It was invented by Confucius.
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Izrekao ju je Konfucije.
08:59
And that diet is known as the Hara, Hatchi, Bu diet.
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A ta dijeta je poznata kao Hara, Hatchi, Bu dijeta.
09:03
It's simply a little saying these people say before their meal
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Jednostavno mala izreka koju ovi ljudi izgovore prije svog obroka
09:06
to remind them to stop eating when their stomach is [80] percent full.
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kako bi se podsjetili da prestanu jesti kad im je stomak 80 posto pun.
09:10
It takes about a half hour for that full feeling
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Tom osjećaju punine treba oko pola sata
09:12
to travel from your belly to your brain.
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da dođe iz trbuha u mozak.
09:14
And by remembering to stop at 80 percent
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A zaustavljanje na 80 posto
09:17
it helps keep you from doing that very thing.
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vam pomaže u sprečavanju tog osjećaja punine.
09:20
But, like Sardinia, Okinawa has a few social constructs
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Ali, kao i Sardinija, Okinawa ima nešto socijalnih konstrukata
09:23
that we can associate with longevity.
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koje možemo povezati s dugovječnošću.
09:26
We know that isolation kills.
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Znamo da izolacija ubija.
09:28
Fifteen years ago, the average American had three good friends.
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Prije petnaest godina prosječni Amerikanac je imao tri dobra prijatelja.
09:32
We're down to one and half right now.
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Trenutno smo na jednom i pol.
09:34
If you were lucky enough to be born in Okinawa,
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Ukoliko ste dovoljno sretni da se rodite na Okinawi
09:37
you were born into a system where you
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rađate se u sustavu gdje
09:39
automatically have a half a dozen friends
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automatski imate pola tuceta prijatelja
09:42
with whom you travel through life.
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s kojima putujete kroz život.
09:44
They call it a Moai. And if you're in a Moai
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Zovu to Moai. I ako ste u Moaiu
09:47
you're expected to share the bounty if you encounter luck,
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očekuje se da dijelite dobit ako vam se posreći,
09:51
and if things go bad,
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a ako stvari pođu krivo,
09:53
child gets sick, parent dies,
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oboli dijete, umre roditelj,
09:55
you always have somebody who has your back.
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uvijek imate nekoga tko je uz vas.
09:58
This particular Moai, these five ladies
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Ovaj konkretni moai, ovih pet dama
10:00
have been together for 97 years.
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su zajedno 97 godina.
10:03
Their average age is 102.
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Prosječno su stare 102 godine.
10:06
Typically in America
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Tipično u Americi
10:08
we've divided our adult life up into two sections.
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razdijelili smo naš odrasli život u dva dijela.
10:12
There is our work life,
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Imamo radni život,
10:14
where we're productive.
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kad smo produktivni.
10:16
And then one day, boom, we retire.
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I onda jednog dana, bum, umirovljenje.
10:19
And typically that has meant
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I tipično je to značilo
10:21
retiring to the easy chair,
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odlazak u fotelju,
10:24
or going down to Arizona to play golf.
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ili odlazak u Arizonu na golf.
10:27
In the Okinawan language there is not even
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Na jeziku Okinawe nema čak
10:29
a word for retirement.
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ni riječi za umirovljenje.
10:31
Instead there is one word
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Umjesto nje tu je jedna riječ
10:33
that imbues your entire life,
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koja prožima čitav tvoj život,
10:36
and that word is "ikigai."
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a zove se "ikigai".
10:38
And, roughly translated, it means
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I, grubo prevedeno, znači
10:40
"the reason for which you wake up in the morning."
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"razlog ustajanju ujutro".
10:43
For this 102-year-old karate master,
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Za ovog 102-godišnjeg karate majstora
10:46
his ikigai was carrying forth this martial art.
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ikigai je bio promicanje ove borilačke vještine.
10:50
For this hundred-year-old fisherman
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Za ovog stogodišnjeg ribiča
10:52
it was continuing to catch fish for his family three times a week.
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je bio nastaviti loviti ribu za obitelj tri puta na tjedan.
10:55
And this is a question. The National Institute on Aging
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A ovo je pitanje. Nacionalni institut za starenje
10:57
actually gave us a questionnaire to give these centenarians.
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nam je zapravo dao upitnik da damo tim stogodišnjacima.
11:01
And one of the questions, they were very culturally astute,
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I jedno od pitanja, bili su vrlo kulturalno pronicavi,
11:03
the people who put the questionnaire.
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ti ljudi koji su sastavili upitnik.
11:05
One of the questions was, "What is your ikigai?"
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Jedno od pitanja je bilo, "Koji je vaš ikigai?"
11:07
They instantly knew why they woke up in the morning.
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Odmah su znali zašto se bude ujutro.
11:12
For this 102 year old woman, her ikigai
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Za ovu 102-godišnju ženu, ikigai
11:14
was simply her great-great-great-granddaughter.
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je jednostavno bila njena šukun-šukununuka.
11:20
Two girls separated in age by 101 and a half years.
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Cure su se odvojile sa 101 i pol godinom.
11:24
And I asked her what it felt like
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Pitao sam ju kakav je to osjećaj
11:26
to hold a great-great-great-granddaughter.
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držati šukun-šukununuku.
11:29
And she put her head back and she said,
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A ona je zabacila glavu i rekla,
11:31
"It feels like leaping into heaven."
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"Kao skok u raj."
11:34
I thought that was a wonderful thought.
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Pomislio sam kako je to prekrasan osjećaj.
11:36
My editor at Geographic
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Moj urednik u Geographicu
11:38
wanted me to find America's Blue Zone.
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je tražio od mene da nađem američku Plavu zonu.
11:40
And for a while we looked on the prairies of Minnesota,
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I kroz neko vrijeme smo promatrali prerije Minnesote,
11:43
where actually there is a very high proportion of centenarians.
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gdje je ustvari velik postotak stogodišnjaka.
11:46
But that's because all the young people left.
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Ali to je zato što su svi mladi pobjegli.
11:49
(Laughter)
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(Smijeh)
11:52
So, we turned to the data again.
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Pa smo se opet bacili na podatke.
11:54
And we found America's longest-lived population
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I našli najdugovječniju američku populaciju
11:57
among the Seventh-Day Adventists
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među adventistima sedmog dana
11:59
concentrated in and around Loma Linda, California.
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koncentriranim u i oko Loma Linde u Kaliforniji.
12:03
Adventists are conservative Methodists.
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Adventisti su konzervativni metodisti.
12:06
They celebrate their Sabbath
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Slave sabat od
12:09
from sunset on Friday till sunset on Saturday.
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sumraka u petak do sumraka u subotu.
12:12
A "24-hour sanctuary in time," they call it.
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"24-satno svetište u vremenu", kako to nazivaju.
12:16
And they follow five little habits
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A slijede pet malih navika
12:19
that conveys to them extraordinary longevity,
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koje su specifične za njih, iz izvanredne dugovječnosti
12:22
comparatively speaking.
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gledano.
12:24
In America here, life expectancy
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Ovdje u Americi, očekivana starost
12:26
for the average woman is 80.
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za prosječnu ženu je 80 godina.
12:28
But for an Adventist woman,
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Ali za adventističku ženu,
12:30
their life expectancy is 89.
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njena je 89.
12:33
And the difference is even more pronounced among men,
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A razlika je još naglašenija među muškarcima,
12:35
who are expected to live about 11 years
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čija je očekivana starost oko 11 godina
12:37
longer than their American counterparts.
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dulja od one njihovih američkih ekvivalenata.
12:40
Now, this is a study that followed
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Sad, to je studija koja je pratila
12:42
about 70,000 people for 30 years.
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oko 70.000 ljudi 30 godina.
12:45
Sterling study. And I think it supremely illustrates
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Prvoklasna studija. I mislim da premoćno ilustrira
12:49
the premise of this Blue Zone project.
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premisu projekta Plave zone.
12:52
This is a heterogeneous community.
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To je heterogena zajednica.
12:54
It's white, black, Hispanic, Asian.
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Ima bijelaca, hispanaca, Azijata.
12:57
The only thing that they have in common are a set of
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Jedina stvar koja im je zajednička je skup
12:59
very small lifestyle habits
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vrlo malih životnih navika
13:01
that they follow ritualistically
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koje ritualno slijede
13:03
for most of their lives.
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većinom svojih života.
13:05
They take their diet directly from the Bible.
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Prehranu uzimaju direktno iz Biblije.
13:07
Genesis: Chapter one, Verse [29],
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Knjiga postanka 1,29,
13:10
where God talks about legumes and seeds,
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gdje Bog govori o mahunarkama i sjemenju,
13:13
and on one more stanza about green plants,
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onda u drugoj strofi o zelenom bilju,
13:16
ostensibly missing is meat.
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ono što očito nedostaje je meso.
13:18
They take this sanctuary in time very serious.
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To svetište u vremenu uzimaju vrlo ozbiljno.
13:21
For 24 hours every week,
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24 sata svaki tjedan,
13:24
no matter how busy they are, how stressed out they are at work,
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bez obzira koliko su zaposleni, pod kakvim su stresom zbog posla,
13:27
where the kids need to be driven,
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gdje treba voziti djecu,
13:29
they stop everything and they focus on their God,
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prekidaju sve aktivnosti i fokusiraju se na svog Boga,
13:32
their social network, and then, hardwired right in the religion,
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svoju socijalnu mrežu, i onda, čvrsto religijsko pravo
13:35
are nature walks.
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su šetnje po prirodi.
13:38
And the power of this is not that it's done occasionally,
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I snaga toga leži u tome da se to ne radi po prilici,
13:40
the power is it's done every week for a lifetime.
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to se radi svaki tjedan cijeli život.
13:44
None of it's hard. None of it costs money.
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Ništa od toga nije teško. Ništa ne košta novca.
13:46
Adventists also tend to hang out with other Adventists.
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Adventisti također običavaju se družiti s drugim adventistima.
13:49
So, if you go to an Adventist's party
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Stoga, ako odete na adventističku zabavu
13:51
you don't see people swilling Jim Beam or rolling a joint.
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nećete vidjeti ljude kako se nalijevaju burbonom ili motaju joint.
13:54
Instead they're talking about their next nature walk,
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Umjesto toga oni pričaju o sljedećoj šetnji po prirodi,
13:58
exchanging recipes, and yes, they pray.
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izmjenjuju recepte, i da, mole se.
14:01
But they influence each other in profound and measurable ways.
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Ali utječu jedni na druge na duboke i mjerljive načine.
14:06
This is a culture that has yielded Ellsworth Whareham.
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To je kultura koja je donijela Ellswortha Wherama.
14:09
Ellsworth Whareham is 97 years old.
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Ellsworth Wheram ima 97 godina.
14:11
He's a multimillionaire,
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Multimilijunaš je
14:13
yet when a contractor wanted 6,000 dollars
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pa ipak, kad je liferant od njega tražio 6.000 dolara
14:17
to build a privacy fence,
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da izgradi ogradu za razmeđe,
14:19
he said, "For that kind of money I'll do it myself."
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rekao je, "Za taj ću novac to napraviti sam."
14:21
So for the next three days he was out shoveling cement,
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Tako je iduća tri dana lopatao cement,
14:24
and hauling poles around.
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i okolo postavljao stupove.
14:26
And predictably, perhaps, on the fourth day
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I kako bi se možda moglo pretpostaviti, četvrti dan
14:28
he ended up in the operating room.
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je završio u operacijskoj sali.
14:32
But not as the guy on the table;
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Ali ne kao čovjek na stolu;
14:35
the guy doing open-heart surgery.
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nego čovjek koji operira otvoreno srce.
14:39
At 97 he still does 20 open-heart surgeries every month.
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S 97 godina i dalje izvodi 20 operacija na otvorenom srcu svaki mjesec.
14:45
Ed Rawlings, 103 years old now,
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Ed Rawlings, sad 103 godine star,
14:48
an active cowboy, starts his morning with a swim.
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aktivni kauboj, počinje svoje jutro plivanjem.
14:51
And on weekends he likes to put on the boards,
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A vikendima se voli okušati na dasci,
14:53
throw up rooster tails.
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bacati paunove repove.
14:56
And then Marge Deton.
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Onda Marge Deton.
14:58
Marge is 104.
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Marge ima 104 godine.
15:00
Her grandson actually lives in the Twin Cities here.
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Njen unuk zapravo živi tu u Twin Citiesima.
15:02
She starts her day with lifting weights.
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Počinje svoj dan dizanjem utega.
15:04
She rides her bicycle.
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Vozi bicikl.
15:06
And then she gets in her root-beer colored
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A onda ulazi u svoj tamno crveni
15:08
1994 Cadillac Seville,
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Cadillac Seville iz '94.,
15:11
and tears down the San Bernardino freeway,
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i ispraši San Bernardino autocestu,
15:13
where she still volunteers for seven different organizations.
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gdje još volontira za sedam različitih organizacija.
15:17
I've been on 19 hardcore expeditions.
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Bio sam na 19 hardcore ekspedicija.
15:20
I'm probably the only person you'll ever meet
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Vjerojatno sam jedina osoba koju ćete ikada susresti
15:22
who rode his bicycle across
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da je vozila bicikl kroz
15:24
the Sahara desert without sunscreen.
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Saharu bez sunčanih naočala.
15:26
But I'll tell you, there is no adventure more harrowing
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Ali reći ću vam, ne postoji pustolovina više agonizirajuća
15:29
than riding shotgun with Marge Deton.
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od jurećeg metka s Marge Deton.
15:33
"A stranger is a friend I haven't met yet!" she'd say to me.
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"Stranac je prijatelj kog još nisam upoznala!" rekla mi je.
15:38
So, what are the common denominators
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Dakle, koji je zajednički nazivnik
15:40
in these three cultures?
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ovim trima kulturama?
15:42
What are the things that they all do?
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Koje su to stvari koje svi čine?
15:44
And we managed to boil it down to nine.
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Uspjeli smo sažeti popis na devet.
15:48
In fact we've done two more Blue Zone expeditions since this
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Ustvari, proveli smo još dvije ekspedicije po Plavim zonama od onda
15:51
and these common denominators hold true.
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i ti se zajednički nazivnici još drže.
15:54
And the first one,
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Prva stvar,
15:56
and I'm about to utter a heresy here,
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i ovdje ću da izreknem hulu,
15:59
none of them exercise,
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nitko od njih ne vježba,
16:01
at least the way we think of exercise.
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bar ne onako kako mi to doživljavamo.
16:03
Instead, they set up their lives
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Umjesto toga, organiziraju život
16:06
so that they are constantly nudged into physical activity.
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tako da su konstantno primorani na fizičku aktivnost.
16:09
These 100-year-old Okinawan women
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Ove stogodišnje žene Okinawe
16:12
are getting up and down off the ground, they sit on the floor,
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dižu se i spuštaju na tlo, sjedaju na pod,
16:15
30 or 40 times a day.
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30 ili 40 puta na dan.
16:17
Sardinians live in vertical houses, up and down the stairs.
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Sardinci žive u vertikalnim kućama, stalno gore-dolje po stepenicama.
16:20
Every trip to the store, or to church
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Svaki odlazak u dućan, ili u crkvu
16:23
or to a friend's house occasions a walk.
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ili kod prijatelja nosi sa sobom hodanje.
16:26
They don't have any conveniences.
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Nemaju nikakvih pogodnosti.
16:28
There is not a button to push to do yard work or house work.
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Nema dugmeta koje će za tebe obaviti posao na dvorištu ili kućanski posao.
16:30
If they want to mix up a cake, they're doing it by hand.
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Ako žele složiti kolač, to rade rukama.
16:33
That's physical activity.
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To je fizička aktivnost.
16:35
That burns calories just as much as going on the treadmill does.
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To sagorijeva kalorije jednako kao i trčanje na steperu.
16:38
When they do do intentional physical activity,
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Kad izvode namjerne fizičke aktivnosti,
16:41
it's the things they enjoy. They tend to walk,
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to su stvari u kojima uživaju. Običavaju šetati,
16:44
the only proven way to stave off cognitive decline,
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jedini dokazani način suzbijanja kognitivnog pada,
16:47
and they all tend to have a garden.
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i svi običavaju imati vrt.
16:50
They know how to set up their life in the right way
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Znaju kako urediti život na pravi način
16:52
so they have the right outlook.
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tako da imaju pravi pogled.
16:54
Each of these cultures take time to downshift.
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Svaka od ovih kultura si uzima vremena da ubaci u nižu brzinu.
16:57
The Sardinians pray. The Seventh-Day Adventists pray.
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Sardinci se mole. Adventisti sedmog dana se mole.
17:00
The Okinawans have this ancestor veneration.
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Ljudi Okinawe imaju to štovanje predaka.
17:03
But when you're in a hurry or stressed out,
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Ali kad ste u žurbi ili pod stresom
17:05
that triggers something called the inflammatory response,
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to okida takozvanu upalnu reakciju,
17:07
which is associated with everything from Alzheimer's
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koja se povezuje sa svime od Alzheimerove
17:09
disease to cardiovascular disease.
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bolesti do kardiovaskularne bolesti.
17:13
When you slow down for 15 minutes a day
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Kad usporite na 15 minuta po danu
17:15
you turn that inflammatory state
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pretvarate to upalno stanje
17:17
into a more anti-inflammatory state.
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u više protuupalno stanje.
17:20
They have vocabulary for sense of purpose,
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Imaju vokabular za osjećaj svrhe,
17:23
ikigai, like the Okinawans.
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ikigai, kao u Okinawi.
17:25
You know the two most dangerous years in your life
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Znate, dvije najopasnije godine vašeg života
17:27
are the year you're born, because of infant mortality,
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su godina kada se rodite, zbog smrtnosti novorođenčadi,
17:31
and the year you retire.
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i godina kada se umirovite.
17:33
These people know their sense of purpose,
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Ti ljudi znaju osjećati svrhu,
17:35
and they activate in their life, that's worth about seven years
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i aktiviraju u svom životu, to vrijedi otprilike sedam godina
17:37
of extra life expectancy.
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dodatne očekivane starosti.
17:40
There's no longevity diet.
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Nema dijete dugovječnosti.
17:42
Instead, these people drink a little bit every day,
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Umjesto toga, ti ljudi piju pomalo svaki dan,
17:44
not a hard sell to the American population.
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nikakav pokušaj proturivanja američkoj populaciji.
17:46
(Laughter)
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(Smijeh)
17:47
They tend to eat a plant-based diet.
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Običavaju jesti biljke.
17:50
Doesn't mean they don't eat meat, but lots of beans and nuts.
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To ne znači da ne jedu meso, već da jedu mnogo graha i oraha.
17:52
And they have strategies to keep from overeating,
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I imaju strategije protiv prejedanja,
17:55
little things that nudge them away from the table at the right time.
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male stvari koje ih guraju dalje od stola u pravo vrijeme.
17:58
And then the foundation of all this is how they connect.
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A temelj ovog svega je kako se povezuju.
18:01
They put their families first,
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Stavljaju svoje obitelji na prvo mjesto,
18:03
take care of their children and their aging parents.
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brinu o svojoj djeci i starećim roditeljima.
18:05
They all tend to belong to a faith-based community,
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Svi oni običavaju pripadati zajednici osnovanoj na vjeri,
18:09
which is worth between four and 14
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što vrijedi između četiri i 14
18:11
extra years of life expectancy
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dodatnih godina očekivane životne starosti
18:13
if you do it four times a month.
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ako to radite četiri puta na mjesec.
18:15
And the biggest thing here
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A najveća stvar ovdje
18:17
is they also belong to the right tribe.
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je što također pripadaju pravom plemenu.
18:20
They were either born into
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Ili su rođeni u
18:22
or they proactively surrounded themselves with the right people.
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ili su se proaktivno okružili s pravim ljudima.
18:27
We know from the Framingham studies,
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Znamo iz Framinghamovih studija,
18:29
that if your three best friends are obese
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da, ako su vam tri najbolja prijatelja gojazna,
18:32
there is a 50 percent better chance that you'll be overweight.
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postoji 50 posto veća šansa da ćete vi biti pretili.
18:35
So, if you hang out with unhealthy people,
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Dakle, ako se družite s nezdravim ljudima
18:38
that's going to have a measurable impact over time.
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to će imati značajan utjecaj nakon vremena.
18:40
Instead, if your friend's idea of recreation
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Umjesto toga, ako je ideja rekreacije vašeg prijatelja
18:45
is physical activity, bowling, or playing hockey,
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fizička aktivnost, kuglanje, ili igranje hokeja,
18:47
biking or gardening,
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vožnja biciklom ili vrtlarenje,
18:49
if your friends drink a little, but not too much,
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ako vam prijatelji piju malo, ali ne previše,
18:52
and they eat right, and they're engaged, and they're trusting and trustworthy,
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i ako jedu kako treba, i ako su angažirani, i ako vam vjeruju te vi možete vjerovati njima,
18:55
that is going to have the biggest impact over time.
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to će imati najveći utjecaj nakon vremena.
18:58
Diets don't work. No diet in the history of the world
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Dijete ne djeluju. Nijedna dijeta u povijesti svijeta
19:01
has ever worked for more than two percent of the population.
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nije djelovala na više od dva posto populacije.
19:04
Exercise programs usually start in January;
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Vježbovni programi obično počinju u siječnju,
19:07
they're usually done by October.
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obično zavrašavaju do listopada.
19:09
When it comes to longevity
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Kada pričamo o dugovječnosti
19:11
there is no short term fix
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nema kratkoročnog fiksa
19:13
in a pill or anything else.
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u piluli ili ičemu drugom.
19:16
But when you think about it,
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Ali kad razmislite o tome
19:18
your friends are long-term adventures,
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vaši prijatelji su dugoročne pustolovine,
19:21
and therefore, perhaps the most significant thing you can do
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te stoga, možda je najznačajnija stvar koju možete učiniti
19:24
to add more years to your life,
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dodati više godina vašem životu,
19:27
and life to your years. Thank you very much.
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i života vašim godinama. Hvala vam puno.
19:29
(Applause)
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(Pljesak)
ABOUT THE SPEAKER
Dan Buettner - Longevity coach, explorerNational Geographic writer and explorer Dan Buettner studies the world's longest-lived peoples, distilling their secrets into a single plan for health and long life.
Why you should listen
What do Seventh-Day Adventists in California, the residents of Sardinia, Italy and the inhabitants of the islands of Okinawa, Japan have in common? They enjoy the longest, healthiest lives on the planet. Dan Buettner assembled a team of researchers to seek out these "hotspots of human health and vitality," which he calls Blue Zones, and to figure out what they do that helps them live so long.
Buettner, a world-renowned explorer and a writer for National Geographic, travels the world seeking out new Blue Zones (he's found five, to date) and speaking at seminars and on TV, sharing the habits that lead to long life. He is the founder of Quest Network, and has set three world records for endurance cycling.
Dan Buettner | Speaker | TED.com