小編導讀：新年到， 扳扳手指，看看活出生活質量的六大秘訣你都知道嗎?

AVOID PROCESSED FOOD ADDITIVES

拒絕食物添加劑

The bacteria in our bodies outnumber our cells by ten times. Collectively, they are called our microbiome and it turns out to have a sweeping say in whether we live robustly to a ripe old age.

我們體內的細菌數超過細胞數的十倍。兩者合稱為微生物組，決定著我們是否可以活到高齡、活得生龍活虎。

Emulsifiers are blending agents in foods with unmixable ingredients such as oil and water, and are found in processed foods such as ice cream, salad dressings and cream cheese. Emulsifiers appear to disrupt the protective layer of mucous that protects the intestinal tract.

乳化劑把食物里無法混合的成分混在一起，如油和水;加工食物(如冰淇淋、色拉醬和奶油芝士)里有乳化劑。粘液保護腸道，而乳化劑破壞粘液的保護層。

SHARE MORE CUDDLES

多多擁抱

If you want to optimise your immune defences, hugging could be key. Like a magic wand, human touch has the power to change our heart rate, lower blood pressure and cortisol levels, spark the release of feel-good chemicals in the brain and stimulate the hippocampus - the area that regulates memory.

若要提高免疫防御能力，擁抱是關鍵。如同魔術棒，接觸能提高心率、降低血壓和腎上腺皮質醇，激發頭腦釋放令人感覺良好的化學物質并刺激海馬區(即管理記憶力的區域)。

CUT BACK ON VITAMINS

減少維生素攝入

Don’t underestimate over-the-counter medications. Popular non-steroidal anti-inflammatory painkillers can increase risk of heart attack and stroke with regular use.

不要低估非處方藥的作用，常見的非類固醇類抗炎癥止痛藥若經常使用，可能會增加心臟病和中風的風險。

AVOID FRIENDS WHO UPSET YOU

遠離讓你心煩的朋友

Tracking changing daily moods can help you to better understand why symptoms occur and avoid things that trigger low mood.

記錄每日心情的變化可以幫助你理解緣何癥狀會發生、避免接觸會引發情緒低落的事物。

THROW OUT YOUR ALARM CLOCK

扔掉鬧鐘

One of sleep’s most important roles involves helping the brain to set our hormonal balance. This includes hormones that control appetite, help us manage stress and fight infections, rekindle our fat-burning systems and renew skin and bones.

睡眠的主要作用之一在于幫助大腦保持激素平衡，包括調整胃口、調節壓力、抗感染、激活燃脂體系以及更新肌膚和骨骼。

WALK DAILY FOR A LONGER LIFE

每天走一走，活得更長壽

It need not be strenuous - walking counts. Studies associate muscular strength with wide-ranging health benefits, such as lower blood pressure, lower diabetes risk and better cholesterol levels.

也不需要多耗費力氣，走走就可以。研究發現肌肉力量對健康大有裨益，如降血壓、降低糖尿病風險和改善膽固醇水平。