AJ Jacobs: How healthy living nearly killed me AJ Jacobs: Wie gesundes Leben mich fast umgebracht hätte AJ Jacobs: Πώς ο υγιεινός τρόπος ζωής σχεδόν με σκότωσε AJ Jacobs: Cómo una vida sana casi me mata AJ Jacobs : Comment un mode de vie sain a failli me tuer AJ Jacobs: Come la vita sana mi ha quasi ucciso AJ・ジェイコブス：健康的な生活がいかに私を殺しかけたか AJ 제이콥스: 건강한 생활이 나를 죽일 뻔한 이유 AJ Jacobs: Hoe gezond leven me bijna doodde AJ Jacobs: Jak zdrowy tryb życia prawie mnie zabił AJ Jacobs: Como uma vida saudável quase me matou Эй Джей Джейкобс: Как здоровый образ жизни чуть не убил меня AJ Jacobs: Sağlıklı yaşam beni neredeyse nasıl öldürüyordu? Ей Джей Джейкобс: Здоровий спосіб життя ледь не вбив мене AJ Jacobs：健康生活差点要了我的命 AJ Jacobs：健康生活差点要了我的命

I’ve spent the last decade subjecting myself to pain and humiliation, hopefully for a good cause, which is self-improvement. |||||подвергая себя|||||унижение||||||||| ||||||||||屈辱||||||||| 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." ||||||||||||百科全書|大英百科全書|||||||更確切地||||| |||||||||||||||||||||||||Зивец |||||||||||||大英百科全书|||||||||||| 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 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. My wife started to fine me one dollar for every irrelevant fact I inserted into conversation. So it had its downsides. So it had its downsides. But after that, I decided to work on the spirit. ||||||修煉心靈||| But after that, I decided to work on the spirit.

As I mentioned last year, I grew up with no religion at all. 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. ||||||||||Оливковый||| I'm Jewish, but I'm Jewish in the same way the Olive Garden is Italian. Я еврей, но я еврей так же, как Olive Garden итальянский. (Laughter) Not really. (Смех) На самом деле нет. 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. ||||||||||傳統|||||||||||沉浸於||| 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. Но я решил изучить Библию и свое наследие, погрузившись в это и пытаясь жить по этому принципу. 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. ||||誡命||||鬍鬚|||||| ||||заповеди|||||||||| ||||十诫||||||利未记|||| 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. Thank you for that reaction. (Laughter) I look a little like Moses, or Ted Kaczynski. |||||||||Тед Качин I got both of them. So there was the topiary there. ||||修剪造型树木| ||||стриженные кусты| ||||修剪植物| And there’s the sheep. |||овца And there's the sheep. 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. ||||||三部曲|||||||||||||||||||||| ||||||трилогия||||||||||||||||||||||

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. 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. 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 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. ||||||跑步機|||||||||||| 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. |||||防晒霜 This was no small feat, because if you listen to dermatologists, they say that you should have a shot glass full of sunscreen. Это||||||||||дерматологи|||||||||||| ||||||||||皮肤科医生|||||||||||| ||||||||||皮膚科醫生|||||||||||| Это было нелегкое дело, потому что, если вы послушаете дерматологов, они скажут, что у вас должен быть стакан для шота, полный солнцезащитного крема. And you have to reapply it every two to four hours. ||||重新塗抹|||||| ||||наносить повторно|||||| И его нужно наносить снова каждые два-четыре часа. So I think half of my book advance went into sunscreen. Так что я думаю, что половина моего аванса за книгу ушла на солнцезащитный крем. I was like a glazed doughnut for most of the year. ||||糖霜覆蓋|||||| |||||пончик||||| ||||光滑|||||| There was the washing of hands. I had to do that properly. 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. ||免疫學醫生||||||||||||||||||||||||| |||||||||||||||||||||||||细菌聚会|| ||иммунолог|||||||||||||||||||||||орги||микробов 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. I also tried to be the safest person I could be, because that’s a part of health. 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. |||||Датский|безопасности|Совет Меня вдохновил Датский совет по безопасности. They started a public campaign that says, "A walking helmet is a good helmet." They started a public campaign that says, "A walking helmet is a good helmet." Они начали общественную кампанию, которая говорит: "Шлем для прогулок - хороший шлем." So they believe you should not just wear helmets for biking, but also for walking around. ||||||||шлемы||||||| Поэтому они считают, что шлемы нужно носить не только при езде на велосипеде, но и во время прогулок. And you can see there they’re shopping with their helmets. |||||||||шлемами (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. |||||||||||||||||||||||||пьяной ходь||||| So something to think about tonight if you’ve had a couple. Так что подумайте об этом сегодня вечером, если вы выпили пару рюмок. So I finished, and it was a success in a sense. So I finished, and it was a success in a sense. Я закончил, и это было успешно в каком-то смысле.

All of the markers went in the right direction. Все маркеры двигались в правильном направлении. My cholesterol went down, I lost weight, my wife stopped telling me that I looked pregnant. |膽固醇|||||||||||||| |胆固醇|||||||||||||| So that was nice. And it was successful overall. But I also learned that I was too healthy, and that was unhealthy. 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. ||||||||||||忽略|||| ||||||||||||пренебрегал|||| 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. |||Бютнер|||||||||||||| ||||||||||||||至關重要||| And as Dan Buettner can tell you, having a strong social network is so crucial to our health. So I finished.

And I kind of went overboard on the week after the project was over. И||||переборщил||||||||| |||||過火了|||||||| И я, в некотором роде, перегнул палку на неделе после завершения проекта. I went to the dark side, and I just indulged myself. |||||||||放縱自己| |||||||||потакал себе| Я ушел на темную сторону, и просто потакал себе. It was like something out of Caligula. ||||||Калигулы Это было похоже на что-то из Калигулы. (Laughter) Without the sex part. Because I have three young kids, so that wasn’t happening. Because I have three young kids, so that wasn't happening. Поскольку у меня трое маленьких детей, поэтому этого не могло быть. But the over-eating and over-drinking, definitely. Но переедание и чрезмерное употребление алкоголя, определенно. And I finally have stabilized. И, наконец, я стабилизировался. 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. 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. ||||||недооценён|||||||||вредит||||||||||вызывает||||| (Смех) И это действительно недооцененная, недостаточно оцененная угроза здоровью -- не только потому, что она вредна для нашего слуха, что очевидно, но и потому, что она действительно инициирует реакцию борьбы или бегства. A loud noise will get your fight-or-flight response going. Громкий шум активирует вашу реакцию борьбы или бегства. And this, over the years, can cause real damage, cardiovascular damage. |||||||||心血管損傷| И это, с течением времени, может нанести реальный ущерб, ущерб сердечно-сосудистой системе. 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. ||||||смертельно опас And by the way, it’s also terrible for your brain.

It really impairs cognition. |||познавательные функции Это действительно ухудшает познание. And our Founding Fathers knew about this. ||основатели|||| И наши Отцы-основатели знали об этом. When they wrote the Constitution, they put dirt all over the cobblestones outside the hall so that they could concentrate. |||||||||||鵝卵石|||||||| |||||||||||булыжники|||||||| Когда они писали Конституцию, они засыпали грязью всю брусчатку перед залом, чтобы могли сосредоточиться. 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. |||愛國者|||||||||||耳塞|||耳機|||||||||||| ||||||||||||||беруши|||наушники|||||||||||| Итак, как патриот, я почувствовал, что это важно -- я ношу все беруши и наушники, и это действительно улучшило мою жизнь неожиданным и приятным образом. 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. ||||||||||||||||||||TED醫學|||||||||||||||||||||||||||| ||||||||||||||||||||TEDMED|||||||||||||||||||||||||||| И второй пункт, который я хочу сделать, окончательный пункт, это то, что -- и это на самом деле была тема TEDMED -- что радость так важна для вашего здоровья, что очень немногие из этих привычек останутся со мной, если в них не будет чувства удовольствия и радости.

And just to give you one instance of this: food. И чтобы привести вам один пример этого: еда. 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. |||||||酥脆感|口感 ||||||||ощущение во р |||||||脆口感|口感 So I basically have tried to incorporate crunchiness into a lot of my recipes -- throw in some sunflower seeds. |||||||脆口感||||||||||| |||||||хрусткость||||||||||семена подсолне| And you can almost trick yourself into thinking you’re eating Doritos. ||||||||||Доритос (Laughter) And it has made me a healthier person. So that is it.

The book about it comes out in April. It’s called "Drop Dead Healthy." Это называется "Смертельно здоровый." And I hope that I don’t get sick during the book tour. И я надеюсь, что не заболею во время турне по книге. That’s my greatest hope. Это моя величайшая надежда. So thank you very much.