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女性充分利用“長壽紅利”的4種方法

ALEXA MIKHAIL
2024-08-25

AGEWAVE聯(lián)合創(chuàng)始人麥蒂·迪奇瓦爾德(MADDY DYCHTWALD)說:“衰老帶來重塑自我、嘗試新事物的機(jī)會,你甚至比年輕時更精力充沛。”

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圖片來源:KATE_SEPT2004 VIA GETTY

20世紀(jì)80年代,當(dāng)麥蒂·迪奇瓦爾德十幾、二十多歲的時候,她是一名職業(yè)演員,為四季寶花生醬(Skippy peanut butter)和杜邦油漆(Dupont paint)拍攝廣告。顯而易見的是,當(dāng)時的女性,尤其是在她所從事的行業(yè)中,只要散發(fā)出青春氣息,達(dá)到無與倫比的美麗標(biāo)準(zhǔn),就能取得成功。“女性在特定年齡就會達(dá)到黃金期”的言論,讓迪奇瓦爾德無法以積極的心態(tài)對待年齡的增長和事業(yè)的長遠(yuǎn)發(fā)展。

迪奇瓦爾德對《財富》雜志說:“最晚到30歲或35歲,如果你還沒有大紅大紫,那就無法出人頭地了。”

轉(zhuǎn)眼50年過去了,迪奇瓦爾德如今是《青春永駐:女性增加健康壽命、腦力壽命和壽命指南》(Ageless Aging: A Woman’s Guide to Increasing Healthspan, Brainspain, and Lifespan)一書的作者。她和丈夫肯·迪奇瓦爾德(Ken Dychtwald)是擁有數(shù)十年歷史的研究和教育平臺Age Wave的共同創(chuàng)始人,站在了年齡包容運(yùn)動的最前沿。他們的工作深刻地改變了迪奇瓦爾德對衰老的看法,她為自己證明了年輕時的錯誤看法而感到自豪。

重新定義衰老使生活更有意義,并在人們的身心衰老方面發(fā)揮著重要作用。

現(xiàn)年74歲的迪奇瓦爾德在接受《財富》雜志采訪時表示,幾千年來,女性的壽命一直比男性長,因此她們擁有獨(dú)特的機(jī)會來最大限度地利用“長壽紅利”。在《青春永駐:女性增加健康壽命、腦力壽命和壽命指南》一書中,她概述了女性利用長壽優(yōu)勢的方式。

她說:"科學(xué)告訴我們,女性確實(shí)中了長壽彩票。衰老帶來重塑自我、嘗試新事物的機(jī)會,你甚至比年輕時更精力充沛。"

盡管女性的壽命更長,但由于經(jīng)濟(jì)不平等、疾病風(fēng)險等因素,她們在生命末期至少有十年的時間處于健康狀況不佳的狀態(tài),比男性更甚。因此,迪奇瓦爾德說,迫切需要幫助女性縮小壽命與健康壽命之間的差距——即你實(shí)際活了多長時間與你健康地活了多長時間之間的差距——以便她們能夠充分利用長壽紅利。

她說:"過去人們認(rèn)為,就我們的健康和幸福而言,基因起到了決定性作用。”但現(xiàn)在,"我們擁有了以前從未想過的權(quán)力。我們?yōu)榧胰撕妥约鹤龀隽?0%的醫(yī)療保健決定。我相信,我們有能力真正改變自己的命運(yùn)。"

以下是迪奇瓦爾德在她的書中概述的四條建議,以在女性衰老過程中為其賦能。

擁抱更多幸福的可能性

擁抱長壽的好處是讓衰老變得更令人興奮的第一步,尤其是對于那些往往面臨著更多關(guān)于保持年輕外表的刻板印象的女性來說。積極地看待衰老也可以通過減少慢性壓力和慢性疾病的風(fēng)險來影響衰老進(jìn)程。

迪奇瓦爾德寫道:“認(rèn)識到并欣賞衰老的諸多好處是用更積極的心態(tài)面對長壽的必要條件,我們知道這會影響健康預(yù)期壽命和壽命。”

迪奇瓦爾德說,首先,要承認(rèn)長壽帶來的好處,其中包括自我意識、智慧和以更廣闊的視角進(jìn)行互動的能力。

另一個好處是什么?迪奇瓦爾德強(qiáng)調(diào)了U型幸福曲線,這表明人們的幸福感在年輕和年老時達(dá)到峰值。她寫道,根據(jù)Age Wave在2023年的一項研究,“幸福的甜蜜點(diǎn)”在50歲到75歲之間,人們在這個年齡段平均承擔(dān)的照顧責(zé)任更少,對自己的事業(yè)更有信心。迪奇瓦爾德的團(tuán)隊將這一時期視為“自由區(qū)”,許多女性都抱著成長的心態(tài)去嘗試新的、令人興奮的機(jī)會。

但是,女性不需要再去攻讀一個學(xué)位,也不需要在生活中做出重大調(diào)整,就能感覺到她們正在擁抱紅利。

“事實(shí)上,我們在Age Wave所做的研究發(fā)現(xiàn),人們找到使命感的首要方式是與家人共度時光。而且,人們愿意嘗試的、能夠獲得使命感的第一件事就是領(lǐng)養(yǎng)寵物。”她說。

接受生活方式改變帶來的多米諾骨牌效應(yīng)

健康長壽沒有靈丹妙藥。然而,我們比以往任何時候都更清楚地知道,生活方式因素,而非遺傳因素,會影響我們的衰老進(jìn)程和壽命。迪奇瓦爾德在《青春永駐:女性增加健康壽命、腦力壽命和壽命指南》一書中寫道,是時候成為“我們自身健康的首席執(zhí)行官”了。

迪奇瓦爾德說,與其徹底改變生活方式,不如利用健康習(xí)慣帶來的多米諾骨牌效應(yīng)。是的,這包括將健康飲食、鍛煉身體、建立良好的人際關(guān)系、減輕壓力和保證高質(zhì)量睡眠結(jié)合起來——但同時也要相信這些習(xí)慣之間是相互關(guān)聯(lián)的。

她說:“有這樣一組或一整套要素共同發(fā)揮作用,”尤其是對經(jīng)歷圍絕經(jīng)期、更年期和荷爾蒙變化的女性而言。“如果你開始睡得更好,你就會有更多的精力和活力來完成白天想做的各種任務(wù),包括鍛煉。你可以看到這種級聯(lián)效應(yīng)。"

看看擁抱衰老的榜樣

要尋找關(guān)于優(yōu)雅老去的智慧,沒有比積極面對衰老的女性更好的參照了。迪奇瓦爾德說:“衰老應(yīng)當(dāng)被欣然接受,而非令人惶恐不安或避之不及。”她指出,托妮·莫里森(Toni Morrison)在40歲時寫出了她的第一部小說,而魯絲·韋斯瑟梅爾(Ruth Westheimer)博士在52歲時才有了自己的廣播節(jié)目。

在油管(YouTube)最近一個名為“造就我們的時刻”(Moments That Make Us)的系列訪談中,剛剛過完60歲生日的琳達(dá)·弗蘭奇·蓋茨(Melinda French Gates)采訪了蓋爾·金(Gayle King)和奧普拉-溫弗瑞(Oprah Winfrey),談及衰老帶來的好處。

這三位女性都是老有所為的典范。

“過去,女性不談?wù)撟约旱哪挲g,好像我們應(yīng)該為自己的年齡感到羞恥。但我確實(shí)為自己即將年滿60歲而感到自豪。”弗蘭奇·蓋茨在采訪中說。“我們難道不應(yīng)該慶祝一下嗎?我認(rèn)為到了這個年齡,我們都或多或少有了智慧,對吧?”

至于哥倫比亞廣播公司(CBS)主播蓋爾·金:“衰老是生活的另一種說法。我認(rèn)為,如果我們都幸運(yùn)的話,我們都能到達(dá)那個階段。”

延長腦力壽命

女性患認(rèn)知能力衰退和阿茲海默病的幾率是男性的兩倍。雖然命運(yùn)并不完全掌握在自己手中,但“我們可以采取一些措施來預(yù)防和延緩認(rèn)知功能衰退”,迪奇瓦爾德說。

雖然生活方式因素對大腦和身體健康有一定影響,但也有更精確的方法來增強(qiáng)記憶力和腦力。

這包括終身學(xué)習(xí),不斷挑戰(zhàn)腦力,與他人建立聯(lián)系(這可能有助于降低患癡呆癥的風(fēng)險),以及心存感激和進(jìn)行正念練習(xí)。

這些建議只是初步建議,但迪奇瓦爾德認(rèn)識到,經(jīng)濟(jì)、社會經(jīng)濟(jì)和社會的不平等并不能讓每個人都有同樣的機(jī)會獲得長壽紅利的好處。

以下是女性獲得長壽紅利的四種方法:

?在任何年齡段都接受學(xué)習(xí)新事物

?與他人交流,哪怕每天只有10分鐘

?記住衰老的好處,比如智慧和自我意識

?養(yǎng)成睡眠、運(yùn)動和減壓等健康習(xí)慣(財富中文網(wǎng))

譯者:中慧言-王芳

20世紀(jì)80年代,當(dāng)麥蒂·迪奇瓦爾德十幾、二十多歲的時候,她是一名職業(yè)演員,為四季寶花生醬(Skippy peanut butter)和杜邦油漆(Dupont paint)拍攝廣告。顯而易見的是,當(dāng)時的女性,尤其是在她所從事的行業(yè)中,只要散發(fā)出青春氣息,達(dá)到無與倫比的美麗標(biāo)準(zhǔn),就能取得成功。“女性在特定年齡就會達(dá)到黃金期”的言論,讓迪奇瓦爾德無法以積極的心態(tài)對待年齡的增長和事業(yè)的長遠(yuǎn)發(fā)展。

迪奇瓦爾德對《財富》雜志說:“最晚到30歲或35歲,如果你還沒有大紅大紫,那就無法出人頭地了。”

轉(zhuǎn)眼50年過去了,迪奇瓦爾德如今是《青春永駐:女性增加健康壽命、腦力壽命和壽命指南》(Ageless Aging: A Woman’s Guide to Increasing Healthspan, Brainspain, and Lifespan)一書的作者。她和丈夫肯·迪奇瓦爾德(Ken Dychtwald)是擁有數(shù)十年歷史的研究和教育平臺Age Wave的共同創(chuàng)始人,站在了年齡包容運(yùn)動的最前沿。他們的工作深刻地改變了迪奇瓦爾德對衰老的看法,她為自己證明了年輕時的錯誤看法而感到自豪。

重新定義衰老使生活更有意義,并在人們的身心衰老方面發(fā)揮著重要作用。

現(xiàn)年74歲的迪奇瓦爾德在接受《財富》雜志采訪時表示,幾千年來,女性的壽命一直比男性長,因此她們擁有獨(dú)特的機(jī)會來最大限度地利用“長壽紅利”。在《青春永駐:女性增加健康壽命、腦力壽命和壽命指南》一書中,她概述了女性利用長壽優(yōu)勢的方式。

她說:"科學(xué)告訴我們,女性確實(shí)中了長壽彩票。衰老帶來重塑自我、嘗試新事物的機(jī)會,你甚至比年輕時更精力充沛。"

盡管女性的壽命更長,但由于經(jīng)濟(jì)不平等、疾病風(fēng)險等因素,她們在生命末期至少有十年的時間處于健康狀況不佳的狀態(tài),比男性更甚。因此,迪奇瓦爾德說,迫切需要幫助女性縮小壽命與健康壽命之間的差距——即你實(shí)際活了多長時間與你健康地活了多長時間之間的差距——以便她們能夠充分利用長壽紅利。

她說:"過去人們認(rèn)為,就我們的健康和幸福而言,基因起到了決定性作用。”但現(xiàn)在,"我們擁有了以前從未想過的權(quán)力。我們?yōu)榧胰撕妥约鹤龀隽?0%的醫(yī)療保健決定。我相信,我們有能力真正改變自己的命運(yùn)。"

以下是迪奇瓦爾德在她的書中概述的四條建議,以在女性衰老過程中為其賦能。

擁抱更多幸福的可能性

擁抱長壽的好處是讓衰老變得更令人興奮的第一步,尤其是對于那些往往面臨著更多關(guān)于保持年輕外表的刻板印象的女性來說。積極地看待衰老也可以通過減少慢性壓力和慢性疾病的風(fēng)險來影響衰老進(jìn)程。

迪奇瓦爾德寫道:“認(rèn)識到并欣賞衰老的諸多好處是用更積極的心態(tài)面對長壽的必要條件,我們知道這會影響健康預(yù)期壽命和壽命。”

迪奇瓦爾德說,首先,要承認(rèn)長壽帶來的好處,其中包括自我意識、智慧和以更廣闊的視角進(jìn)行互動的能力。

另一個好處是什么?迪奇瓦爾德強(qiáng)調(diào)了U型幸福曲線,這表明人們的幸福感在年輕和年老時達(dá)到峰值。她寫道,根據(jù)Age Wave在2023年的一項研究,“幸福的甜蜜點(diǎn)”在50歲到75歲之間,人們在這個年齡段平均承擔(dān)的照顧責(zé)任更少,對自己的事業(yè)更有信心。迪奇瓦爾德的團(tuán)隊將這一時期視為“自由區(qū)”,許多女性都抱著成長的心態(tài)去嘗試新的、令人興奮的機(jī)會。

但是,女性不需要再去攻讀一個學(xué)位,也不需要在生活中做出重大調(diào)整,就能感覺到她們正在擁抱紅利。

“事實(shí)上,我們在Age Wave所做的研究發(fā)現(xiàn),人們找到使命感的首要方式是與家人共度時光。而且,人們愿意嘗試的、能夠獲得使命感的第一件事就是領(lǐng)養(yǎng)寵物。”她說。

接受生活方式改變帶來的多米諾骨牌效應(yīng)

健康長壽沒有靈丹妙藥。然而,我們比以往任何時候都更清楚地知道,生活方式因素,而非遺傳因素,會影響我們的衰老進(jìn)程和壽命。迪奇瓦爾德在《青春永駐:女性增加健康壽命、腦力壽命和壽命指南》一書中寫道,是時候成為“我們自身健康的首席執(zhí)行官”了。

迪奇瓦爾德說,與其徹底改變生活方式,不如利用健康習(xí)慣帶來的多米諾骨牌效應(yīng)。是的,這包括將健康飲食、鍛煉身體、建立良好的人際關(guān)系、減輕壓力和保證高質(zhì)量睡眠結(jié)合起來——但同時也要相信這些習(xí)慣之間是相互關(guān)聯(lián)的。

她說:“有這樣一組或一整套要素共同發(fā)揮作用,”尤其是對經(jīng)歷圍絕經(jīng)期、更年期和荷爾蒙變化的女性而言。“如果你開始睡得更好,你就會有更多的精力和活力來完成白天想做的各種任務(wù),包括鍛煉。你可以看到這種級聯(lián)效應(yīng)。"

看看擁抱衰老的榜樣

要尋找關(guān)于優(yōu)雅老去的智慧,沒有比積極面對衰老的女性更好的參照了。迪奇瓦爾德說:“衰老應(yīng)當(dāng)被欣然接受,而非令人惶恐不安或避之不及。”她指出,托妮·莫里森(Toni Morrison)在40歲時寫出了她的第一部小說,而魯絲·韋斯瑟梅爾(Ruth Westheimer)博士在52歲時才有了自己的廣播節(jié)目。

在油管(YouTube)最近一個名為“造就我們的時刻”(Moments That Make Us)的系列訪談中,剛剛過完60歲生日的琳達(dá)·弗蘭奇·蓋茨(Melinda French Gates)采訪了蓋爾·金(Gayle King)和奧普拉-溫弗瑞(Oprah Winfrey),談及衰老帶來的好處。

這三位女性都是老有所為的典范。

“過去,女性不談?wù)撟约旱哪挲g,好像我們應(yīng)該為自己的年齡感到羞恥。但我確實(shí)為自己即將年滿60歲而感到自豪。”弗蘭奇·蓋茨在采訪中說。“我們難道不應(yīng)該慶祝一下嗎?我認(rèn)為到了這個年齡,我們都或多或少有了智慧,對吧?”

至于哥倫比亞廣播公司(CBS)主播蓋爾·金:“衰老是生活的另一種說法。我認(rèn)為,如果我們都幸運(yùn)的話,我們都能到達(dá)那個階段。”

延長腦力壽命

女性患認(rèn)知能力衰退和阿茲海默病的幾率是男性的兩倍。雖然命運(yùn)并不完全掌握在自己手中,但“我們可以采取一些措施來預(yù)防和延緩認(rèn)知功能衰退”,迪奇瓦爾德說。

雖然生活方式因素對大腦和身體健康有一定影響,但也有更精確的方法來增強(qiáng)記憶力和腦力。

這包括終身學(xué)習(xí),不斷挑戰(zhàn)腦力,與他人建立聯(lián)系(這可能有助于降低患癡呆癥的風(fēng)險),以及心存感激和進(jìn)行正念練習(xí)。

這些建議只是初步建議,但迪奇瓦爾德認(rèn)識到,經(jīng)濟(jì)、社會經(jīng)濟(jì)和社會的不平等并不能讓每個人都有同樣的機(jī)會獲得長壽紅利的好處。

以下是女性獲得長壽紅利的四種方法:

?在任何年齡段都接受學(xué)習(xí)新事物

?與他人交流,哪怕每天只有10分鐘

?記住衰老的好處,比如智慧和自我意識

?養(yǎng)成睡眠、運(yùn)動和減壓等健康習(xí)慣(財富中文網(wǎng))

譯者:中慧言-王芳

When Maddy Dychtwald was in her teens and twenties in the 1980s, she was a working actor, shooting commercials for Skippy peanut butter and Dupont paint. It was clear that women, especially in her industry at the time, succeeded when they exuded youthfulness and met unrealistic beauty standards. The rhetoric that women hit their prime at a certain age dissuaded Dychtwald from thinking positively about getting older and the longevity of her career.

“You hit 30, 35 at the latest, and if you hadn’t made it big, you just weren’t going to,” Dychtwald tells Fortune.

Fast forward 50 years, Dychtwald is now the author of a book called Ageless Aging: A Woman’s Guide to Increasing Healthspan, Brainspain, and Lifespan. She and her husband Ken Dychtwald, cofounders of the decades-old research and education platform, Age Wave, are at the forefront of the age-inclusivity movement. Their work has profoundly shifted Dychtwald’s perspective on embracing aging, and she takes pride in proving her younger self wrong.

Reframing aging makes life more rewarding and plays a massive role in how well people age physically and mentally.

For millennia, women have lived longer than men and have a unique opportunity to maximize their “l(fā)ongevity bonus,” Dychtwald, now 74, tells Fortune. In Ageless Aging, she outlines how women can take advantage of a long life.

“Science tells us that women have really won that longevity lottery,” she says. “Aging is an opportunity to reinvent yourself and try new things and have more energy than maybe you even had when you were younger.”

Despite living longer, women spend at least a decade at the end of their lives in poor health, more so than men, due to financial inequities, disease risks, and other factors. Because of this, Dychtwald says, there’s is a pressing need to help women close the gap between lifespan and healthspan—how long you live vs how long you live in good health—so they can thrive in their longevity bonus.

“There was this belief that genetics were our destiny in terms of our health and wellness,” she says. But now, “we have agency that we never thought we had before. We make 80% of all health care decisions for our families and for ourselves. We have the power, I believe, to really change the game for ourselves.”

Here are four pieces of advice Dychtwald outlines in her book to empower women as they age.

Embrace the potential for more happiness

Embracing the upsides of a long life is the first step in making getting older more exciting, especially for women who tend to face more stereotypical messaging about the need maintain a youthful appearance. Thinking positively about aging can also influence how well you age by reducing chronic stress and the risk for chronic conditions.

“Recognizing and appreciating the many upsides of aging is an essential ingredient to approaching longevity with a more positive mindset, which we know can influence our healthspan and our lifespan,” Dychtwald writes.

First, acknowledge the gifts of living a long life, Dychtwald says, which include self-awareness, wisdom, and the ability to interact with broader perspectives.

Another upside? Dychtwald highlights the u-curve of happiness, which shows how people’s happiness peaks when they’re younger and older. She writes that the “sweet spot for happiness” is between age 50 and 75, when people on average have fewer caregiving responsibilities and feel more confident in their careers, according to a 2023 study from Age Wave. It’s a time Dychtwald’s team deems the “freedom zone,” and many women are embracing the growth mindset of trying new and exciting opportunities.

But, women don’t need to seek another degree or make a massive life pivot to feel like they are embracing their bonus.

“In fact, from the studies we’ve done at Age Wave, we found the number one way that people find a sense of purpose is by spending time with their family. And, the number one thing people are willing to try to have a sense of purpose is to adopt a pet,” she says.

Lean into the domino effect of lifestyle changes

There’s no magic pill to living a long, healthy life. However, we know more than ever that lifestyle factors—more than genetics—can influence how well we age and how long we live. It’s time to be the “CEO of our own healthcare,” Dychtwald writes in Ageless Aging.

Instead of making sweeping lifestyle changes, Dychtwald says to take advantage of the domino effect of healthy habits. Yes, it’s a combination of eating well, moving your body, having strong relationships, reducing stress, and getting quality sleep—but it’s also having faith that one will lead to the other.

“There is this bouquet or holistic set of ingredients that work together,” she says, especially for women when going through perimenopause, menopause, and hormonal changes. “If you start to sleep better, you’ll have more energy and vitality to do the various tasks you’d like to do during the day, including exercise. You can see this cascading effect that it can have.”

Look at role models embracing aging

There’s no better place to look for aging wisdom than the women aging in positivity. “Aging is something to be embraced, not something to freak out about or run away from,” Dychtwald says, who notes that Toni Morrison wrote her first novel at 40, and Dr. Ruth Westheimer was 52 when she had her own show on the air.

In a recent YouTube interview series called “Moments That Make Us,” Melinda French Gates, who just celebrated her 60th birthday, interviewed Gayle King and Oprah Winfrey about the upsides of getting colder.

All three women have set examples for the upsides of aging.

“Women used to not talk about their age as if we should be ashamed to be our age. But I’m really proud that I’m about to turn 60,” French Gates said in the interview. “Shouldn’t we celebrate? I hope by this age we have some wisdom, right?”

As for CBS anchor Gayle King: “Aging is another word for living. I think if we are all lucky, we can get to that stage.”

Lengthen your brainspan

Women are twice as likely to suffer from cognitive decline and Alzheimer’s. While fate is not entirely in your hands, “there are steps we can take to prevent and delay cognitive decline,” Dychtwald says.

While lifestyle factors play a role in brain and physical health, there are more precise ways to strengthen your memory and brain power.

This includes being a lifelong learner who continues challenging the brain, connecting with others which may help reduce the risk of dementia, and practicing gratitude and mindfulness.

These tips are a place to start, but Dychtwald recognizes that financial, socioeconomic, and social inequities don’t give everyone the same opportunities to reap the benefits of the longevity bonus.

For more, here is a recap of four ways women can reap the longevity bonus:

? Embrace learning new things at any age

? Connect with others, even for 10 minutes every day

? Remember the upsides of aging, like wisdom and self-awareness

? Stack healthy habits like sleep, exercise, and stress reduction

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