Private $20,000 health clinics offering genome sequencing and full-body scans. Gyms with $40,000 annual fees. Blood plasma exchanges for $10,000 or more a pop. One-on-one sleep coaching and $300 wearables.

会员年费2万美元的私立诊所提供基因测序和全身扫描服务。年费4万美元的健身房。每次花费1万美元甚至更多的血浆置换。一对一的睡眠辅导和300美元的可穿戴设备。

Pursuing “longevity” has become an expensive — not to mention time-consuming — hobby. But it doesn’t have to be: Experts say many of the practices that are most likely to extend your life are also the cheapest.

追求“长寿”已成为一项昂贵的爱好，更不用说还很耗时。但其实并非完全必要：专家表示，许多最有可能延长寿命的做法同时也是成本最低的。

Simple lifestyle choices, like eating well and getting regular exercise, are by far “the most effective and well-supported” longevity tactics — and “nothing else comes close,” said John Tower, a professor of biological sciences at the University of Southern California Leonard Davis School of Gerontology.

南加州大学伦纳德·戴维斯老年学学院的生物学教授约翰·托尔表示，简单的生活方式选择——比如合理饮食和定期锻炼——是目前“最有效且最有依据”的长寿策略，“其他任何方法都无法与之相比”。

The influencer-backed supplement stacks, oxygen treatments and stem cell therapies for longevity are “experimental at best,” added Joseph Coughlin, the director of the Massachusetts Institute of Technology AgeLab. If you’re looking to live longer and healthier, you’re better off doing “what science and history have confirmed.”

麻省理工学院年龄实验室主任约瑟夫·考夫林补充道，那些网红力推的用于长寿的复合营养补充剂、吸氧疗法以及干细胞疗法“充其量只是实验性的”。如果你想活得更长久、更健康，最好还是去做“科学和历史已经证实有效的事情”。

Here are some of the experts’ suggestions.

以下是专家们的一些建议。

Work out. It doesn’t matter where.

锻炼。在哪里锻炼并不重要。

High-end gyms might have personal trainers and fancy biometric measurements to track your heart rate and blood oxygen levels. But it’s the exercise itself that’s proven to extend your health and life spans, and you can get the same physical benefits by working out on your own, said Roger Fielding, a senior scientist at the U.S.D.A. Human Nutrition Research Center on Aging at Tufts University. Cardio exercise and strength training are both linked to lower mortality because they reduce your risk of cardiovascular disease. Just walking 30 minutes per day around your neighborhood can significantly reduce your risk; so can doing higher intensity workouts or resistance training using dumbbells at home, he said.

高端健身房可能配备私人健身教练和先进的生物特征测量设备，用于追踪心率和血氧水平。但塔夫茨大学美国农业部人类营养衰老研究中心的资深科学家罗杰·菲尔丁表示，真正经证实能够延长健康和寿命的是锻炼本身，你自己进行锻炼能获得同样的身体益处。有氧运动和力量训练都与降低死亡率相关，因为它们能降低患心血管疾病的风险。他说，每天在社区周围散步30分钟就能显著降低患病风险；进行相对高强度的锻炼或在家使用哑铃进行抗阻训练也能达到同样的效果。

The American Heart Association recommends at least 150 minutes per week of moderate intensity aerobic exercise (like walking) or 75 minutes of vigorous aerobic exercise (like running or swimming) to prevent cardiovascular disease. But “any level of physical activity” is better than none, Dr. Fielding said.

美国心脏协会建议，每周至少进行150分钟的中等强度有氧运动（如散步）或75分钟的高强度有氧运动（如跑步或游泳），以预防心血管疾病。但菲尔丁说，“任何程度的身体活动”都比不运动要好。

A healthy diet beats supplements.

健康饮食胜过补充剂。

People try all sorts of eating strategies to extend their life span: Calorie restriction, fasting, ketogenic diets and supplementing with vitamin or protein “bundles” or “stacks,” to name a few. Some of those practices — like calorie restriction and intermittent fasting — have been shown to help mice live longer, but researchers still don’t know if they have the same effect in humans. And most of the supplement stacks sold or touted by anti-aging influencers haven’t been sufficiently studied for their safety or longevity claims, nor are they closely regulated.

人们尝试各种饮食策略来延长寿命：限制卡路里摄入、禁食、生酮饮食，以及补充维生素或蛋白质的“套餐”或“复合剂”等等。其中一些做法，比如限制卡路里摄入和间歇性禁食，已被证明有助于小鼠延长寿命，但研究人员仍不清楚它们对人类是否有同样的效果。而且大多数由抗衰老网红推销或吹捧的复合补充剂，其安全性以及对延长寿命的功效都未得到充分研究，也没有受到严格监管。

You’re better off eating unprocessed, whole foods, said Anne-Julie Tessier, a dietitian and assistant nutrition professor at the University of Montreal. Studies show that diets based on whole grains, fruits and vegetables, lean proteins and other unprocessed foods — like the Mediterranean or DASH diet — can reduce your risk of cardiovascular disease, and therefore extend life span.

蒙特利尔大学的营养师兼助理营养学教授安-朱莉·泰西耶表示，最好是食用未经加工的天然食物。研究表明，以全谷物、水果、蔬菜、瘦肉蛋白和其他未经加工食物为基础的饮食，比如地中海饮食或得舒饮食，可以降低患心血管疾病的风险，从而延长寿命。

Eating healthfully can be expensive, Dr. Tessier acknowledged. To reduce costs, she recommended swapping fresh fruits and vegetables and lean proteins for frozen ones, which can be “just as nutritious.”

泰西耶承认，健康饮食可能花费较高。为了降低成本，她建议，可用冷冻水果、蔬菜和瘦肉蛋白代替新鲜食物，因为冷冻食品“同样有营养”。

Aim for seven solid hours of sleep (no tracker required).

力争保证连续七小时的优质睡眠（无需追踪设备）。

Research has shown that consistent, quality sleep is associated with a longer life. And while addressing poor sleep issues can be frustrating, there’s “no strong evidence” that sleep trackers or pricey private sleep clinics, which sometimes include genomic tests and sleep scans, can help get you there without any other major lifestyle changes, said Dr. Brienne Miner, an assistant professor at Yale School of Medicine who specializes in aging and sleep. Sleep trackers can even induce sleep anxiety, an unhelpful obsession with improving sleep that can paradoxically make your sleep worse.

研究表明，持续的高质量的睡眠与更长的寿命相关。耶鲁大学医学院研究衰老和睡眠的助理教授布丽恩·米纳表示，睡眠质量是个令人头疼的问题，但“没有确凿证据”表明睡眠追踪器或昂贵的私人睡眠诊所（有时会进行基因检测和睡眠扫描）在不改变其他主要生活方式的情况下能帮助你改善睡眠。睡眠追踪器甚至可能引发睡眠焦虑，这是一种对改善睡眠无益的执念，反而可能会让你的睡眠更差。

Studies suggest that around seven hours of mostly uninterrupted sleep each night seems to be the sweet spot for staving off health risks because that amount gives your body suitable time to regulate hormones and blood sugar levels and to allow your brain to flush out toxins. Sleeping significantly more or less than that is a risk factor for early mortality, Dr. Miner said.

米纳说，研究表明，每晚大约连续七小时的睡眠似乎是避免健康风险的最佳时长，因为这样的睡眠时间能让你的身体有足够的时间来调节激素和血糖水平，并让大脑排出毒素。睡眠时长明显多于或少于这个时间都是早逝的风险因素。

To achieve a solid seven hours, having a consistent sleeping and waking schedule, exercising and socializing regularly and avoiding alcohol are key, she said.

她说，要想保证连续七小时的优质睡眠，关键在于保持规律的作息时间、定期锻炼和社交，并且避免饮酒。

If you need help sleeping better, some less expensive products and services may benefit you more than private sleep labs, said Girardin Jean-Louis, the director of the Center on Translational Sleep and Circadian Sciences at the University of Miami Miller School of Medicine. He suggested things like sleep masks, white noise machines or cognitive behavioral therapy, specifically for insomnia.

迈阿密大学米勒医学院转化睡眠与昼夜节律科学中心主任吉拉丁·让-路易表示，如果你需要改善睡眠，一些不太昂贵的产品和服务可能比私人睡眠实验室更能让你受益。他推荐了一些东西，比如睡眠眼罩、白噪音机，或者专门针对失眠的认知行为疗法。

Train your brain to be more optimistic.

训练大脑，让自己更乐观。

Your mind-set and the way you feel go a long way toward living longer: Scientists know depression and loneliness increase mortality risk. To improve mental health, some anti-aging enthusiasts consider things like ketamine therapy or psychedelic retreats.

心态和情绪在很大程度上会影响寿命：科学家们知道，抑郁和孤独会增加死亡风险。为了改善心理健康，一些抗衰老爱好者会考虑使用氯胺酮疗法或参加迷幻药静修活动。

Training your brain to be more positive is an effective and easier option. Emerging research suggests optimism can extend your life span — and you can cultivate it yourself with daily writing exercises or talk therapy, said Laura Kubzansky, a professor of social and behavioral sciences at the Harvard T.H. Chan School of Public Health, who coauthored the research.

哈佛大学陈曾熙公共卫生学院社会与行为科学教授劳拉·库赞斯基表示，训练大脑变得更加积极乐观是一个有效且更容易实现的选择。她参与撰写的一项新研究表明，乐观的心态可以延长寿命，而且你可以通过每天的写作练习或谈话疗法来培养这种心态。

If journaling or therapy isn’t for you, surrounding yourself with friends and family can also promote longevity by boosting your mood and lowering stress, which in turn can reduce your risk of chronic diseases, said Judith Carroll, an associate professor of psychiatry and biobehavioral sciences at the University of California, Los Angeles. But not all socializing is beneficial, especially when it’s with people who make you feel judged or anxious. Social connection “needs to be nurturing and supporting,” she said.

加州大学洛杉矶分校精神病学和生物行为科学副教授朱迪思·卡罗尔表示，如果写日记或接受治疗不适合你，与亲朋好友相处也可以通过改善情绪和减轻压力来促进长寿，而这反过来又能降低患慢性病的风险。但并非所有的社交活动都是有益的，尤其是与那些让你感到被评判或焦虑的人交往。她说，社交关系“应该是滋养性和支持性的”。

To check if it’s working, see how you feel.

要检验这些方法是否有效，看看自己的感觉如何。

Some longevity influencers tout “biological age” tests, which, for around a hundred dollars or more, can estimate the health of your cells and how they’re aging over time from a blood or saliva sample. There are numerous tests on the market today, but experts say they’re imprecise measures that typically only reflect chemical modifications to your DNA, and that each test calculates biological age slightly differently.

一些养生网红推销“生物年龄”检测——花大约100美元甚至更多，就可以通过血液或唾液样本估计你细胞的健康状况以及它们随时间衰老的情况。如今市场上有很多这样的测试，但专家表示，这些测试并不精确，通常只能反映你的DNA受到化学改性的情况，而且每个测试计算生物年龄的方式略有不同。

At the moment, these tests aren’t sophisticated enough to conclusively tell you your biological age, said William Mair, a professor of molecular metabolism at the Harvard T.H. Chan School of Public Health. It’s just as helpful to ask yourself whether the lifestyle changes you’re making are leaving you feeling younger, healthier and sharper — especially since your goal should be to live better, not simply longer, he said.

哈佛大学陈曾熙公共卫生学院分子代谢学教授威廉·迈尔表示，目前这些测试还不够完善，无法确凿地得出你的生物年龄。他说，问问自己正在做出的生活方式改变是否让你感觉更年轻、更健康、思维更敏锐，这也同样有帮助——尤其是考虑到，你的目标应该是生活得更好，而不仅仅是活得更久。

Like the other experts, Dr. Mair urged patience and prudence in the quest to live longer. “If it’s available online right now, people don’t wait. But my argument would be, they should,” he said, adding: “Would I be spending lots of money” on unproven, under-researched products to delay aging instead of adopting healthier habits? “Probably not.”

与其他专家一样，迈尔敦促人们在追求长寿的过程中要保持耐心和谨慎。“如果某种产品现在在网上就能买到，人们就不会等待。但我的观点是，应该再等等。”他会“花上很多钱”，去购买那些未经证实、研究不足的抗衰老产品，而不是选择养成更健康的习惯吗？“大概不会，”他说。