Unit4

Openingup

Lookatthepicturesandidentifythefactorscontributingtoourlongevity.

Answers:1.wholegrains2.greens3.potatoes4.nuts5.beans

6.walking7.biking8.friends9.genes

Viewingandspeaking

Viewing:

Scripts:

Host:Lastnight,atten,webroughtyouaroundtheworldtoadifferentbluezone.

Hostess:Thoseareplaceswherepeoplelivelonger,healthierlivesonthewhole,andtodaywe'redivingbackintotellyouhowwecanallstartlivinghealthierrightnow.Howdoyoulivealonger,healthierlife?

DanBuettner：Ithoughtdietswork,buttheyfailfor97%ofpeople.Aftertwoyears,Ithoughtexerciseworked,butthatfailsforabouttwothirdsofpeople.

Hostess：MinnesotaNativeandNationalGeographicexplorerDanBuettnerhasspenthiscareertryingtonaildowntheanswer.HisNewYorkTimesbestsellersexplorehowdiet,amongmanyotherthings,playsahugerole.

DanBuettner：Weeatabout220poundsofmeat,cheeseandeggsperyear,which,youknow,there'snothingwrongwiththosefoods,butwhenyoueattoomanyofthem,there'sconsequences.Thesecretsofalong,healthylifeholdsteady.Therearefivefoodsthatarepillarofthelongevitydietintheworld,andthatis,wholegrains,corn,wheat,rice,greensandothergardenvegetables,andthisisagoodtimeayeartobepullingthoseoutofourgardens,tuberslikesweetpotatoesandevenregularpotatoes,notFrenchfries,bakedpotatoes,nuts.Ifyou'reeatingahandfulnutsaday,it'sworthabouttwoextrayearsoflifeexpectancyandthecornerstoneofeverylongevitydietintheworldisbeans.Andifyou'reeatingacupofbeansaday,it'sworthaboutfourextrayearsoflifeexpectancy,noguaranteethere.

Hostess:Hesaysourhealthiscloselytiedtohowourcommunitiesaresetup.

DanBuettner：Youcanraisethephysicalactivitylevelofanentirecityby20%,bymakingitwalkableandbikeable,havingcleanparks.Startdoingthingsthataregonnafavorwalkability.

Hostess:DuringourwalkdowntheNicoletteMall.

DanBuettner：ThisisBlueZonerighthere.

Hostess:Hesharedwhatcitiesandtownscandotomakelifehealthierforallofus.

DanBuettner：Wehavetostopfloggingthisdeadhorseofindividualresponsibility,it'snottosaythatpeopleshouldn'ttakeresponsibilityfortheirhealth.Itjustdoesn'twork.

Hostess:St.PaulNativepointedoutwhatisworkingforMinnesota.

DanBuettner：We'reverybikeable.There'saveryhighcorrelationbetweenbikeabilityandlifeexpectancy.Ithinkthere'safarmingethos.Itstillexistswithmyfather,RogerBuettnerandhisbrothers,butthisideaofgardening,yougototheMinnesotaStateFair.Westillgiveablueribbontothebest-lookingbeans.Gardeningisoneofthebestthingsyoucandoforyourlongevity.

Hostess:Wealsowonderedabouttechnologyandwhatit'sdoingtoourhealth.Dan,whohasalsostudiedhappiness,extensivelyoffersthis.

DanBuettner:Wefoundthatpeoplewhospendmorethananhouronsocialmedia,theirhappinessstartstoplummetrightaway,sosomewherebetweenazeroandanhourofsocialmediaisideal.AndmostAmericansspendingfourorfivehoursperday.

Hostess:Buettnersaysamere20%ofourlongevityisdictatedbyourgenes.Therestissomethingelse.So,weaskedforthreesimplewaystolivehealthierrightnow.Thefirst,doalittlerearranginginyourkitchen.

DanBuettner:Goinyourkitchen,takeyourtoasteroffthecounter,toastersareprompttoputsomethinginit.Nothinghealthycomesoutofatoastersopeoplewhotaketheirtoasteroffoftheircounterloseaboutsixpoundsintwoyears.Allthoselittleclipsthatyouputonchips,throw,throwthoseaway,establishajunkfooddrawer.That'soutoftheway.Youhavetostoopdownoryouhavetoreachuncomfortablyandputinthemiddleofyourkitchen,themostexpensive,mostbeautifulfruitbowlthatyoucanaffordandkeepthatfull.

Hostess:Next,getmoving.

DanBuettner:Gooutandbuyaverycomfortable,goodlookingpairofsneakersandputthembyyourfrontdoor.

Hostess:andfinally.

DanBuettner:Numberthree.Iwouldcurateyoursocialfriends.

Hostess:Findsomefriends.

DanBuettner:yeah,

Hostess:Findsomegoodfriends.

DanBuettner:Andthewaytodothatit'snotaseasyformiddleaged,butit'snotimpossible,andit'samuchbetterinvestmentthangettingonthatnewfaddietorbuyingthatsuperfood.

Hostess:Bonuspointsforfindingfriendswithahealthylifestyle.

DanBuettner:Healthybehaviorsarehugelycontagious.Whowehangoutwithhasamuchbiggerinfluenceonourhealthbehaviorsthananythingwe'regoingtodowithNewYear'sResolutions.

Howcanyoulivealonger,healthierlife?Watchthevideoandfinishtheinterviewguide.

Answers:1.longer2.wholegrains3.walkable

4.anhour5.rearranging6.moving

Watchthevideoagainanddecidewhethereachofthefollowingstatementsistrue(T)orfalse(F).

Answers:1.T2.F3.T4.F5.F

Listeningandspeaking

News

Agrowingemphasisonsustainableandhealthylifestylesisreshapingdietaryhabitsworldwide,withplant-baseddietsemergingasacentralfocus.Recentstudies

revealthatadoptingaflexitarianapproach—prioritizingplant-basedfoodswhileoccasionallyconsumingmeat—canpromotelong-termhealthbenefits.

Whilethebenefitsofplant-baseddietsareclear,expertsemphasizethatdietarychangesalonearenotenough.Dr.MarcoSpringmannfromtheUniversityofOxfordstressesthatcombiningdietarychangeswithlifestyleadjustments—suchasregularexerciseandadequatesleep—yieldsoptimalresults.Yet,despitegrowingawareness,significantbarriersremain.Inmanyregions,freshproduceremainsexpensiveorinaccessible,whileculturaltraditionsandmeat-centricdietsslowwidespreadadoptionofplant-forwardeating.

Addressingtheseobstaclesrequirescoordinatedaction.Governmentsandhealthorganizationsareimplementingtargetededucationprogramsandpolicyinitiativestomakesustainableeatingmoreaccessible.Onanindividuallevel,simpledailychoices—frommealplanningtoreducingprocessedfoods—cancollectivelydrivemeaningfulprogresstowardhealthierpopulationsandamoresustainablefoodsystem.

1.Fillintheblanksaccordingtowhatyouhear.

Answers:1.prioritizing2.lifestyleadjustments3.expensive

4.meat-centric5.targetededucation

Conversation

Host:JoiningustodayisfitnessexpertAlexMorgan.Alex,anincreasingnumberofpeoplestruggletostayactivethroughdoingexercise.What’syourtoptipforbeginners?

Alex:Startsmall!A15-minutewalkdailyorstretchingwhilewatchingTVbuildsmomentum.Healthnewsreportsthatconsistencybeatsintensity—regularmovementmattersmorethanmarathonsessions.

Host:Greatadvice!Manypeoplearetooswampedtofindtimeforexercise.Howcanbusyindividualsfitexerciseintopackedschedules?

Alex:Multitasksmartly.Cycletowork,takestairs,ordobodyweightexercisesduringbreaks.Workoutappsofferquickroutines.

Host:Goodidea.Whattypesofexercisedoyourecommendfordifferentagegroups?

Alex:Kidscandoplayfulactivitieslikesoccerordancing.Adultscancombinecardio(suchasjogging,swimming)withstrengthtraining.Seniorscanfocusonbalance—yogaortaichi,whichlinkstoreducedfallrisks.

Host:Icouldn’tagreemore.Manyfeargymsorinjuries.Anyalternatives?

Alex:Absolutely!Homeworkoutsarebooming.Outdooractivities—hiking,gardening—alsoboostfitnessandmentalhealth.

Host:Exactly!Howdowestaymotivatedlong-term?

Alex:TrackprogresswithSMARTgoals.Toolslikefitnesstrackershelp,butsocialaccountability—throughrunningclubsoronlinechallenges—doublesadherencerates.

Host:Lastly,anymythyou’dliketodebunk?

Alex:“Nopain,nogain”isdangerous.Listentoyourbody.Moderateexercise,likebriskwalking,reduceschronicdiseaseriskswithoutstrain.TheWHOrecommends150minutesofmoderateexerciseweekly—arealistictargetformostadults.

Host:Thanks,Alex!Inspiringinsights.

Alex:Thankyou!

1.Choosetheappropriatetype(s)ofexerciseforeachofthefollowingthreeagegroupsandwritethecorrespondingletters(A-F).

Answers:1.AD2.BE3.CF

2.Decidewhethereachofthefollowingstatementsistrue(T)orfalse(F).

Answers:1.T2.F3.T4.F5.F

Passage1.

AHealthRiskAssessment(HRA)isavaluabletoolforunderstandingandimprovingpersonalwell-being.Byevaluatinglifestylechoices,medicalhistory,andbiometricdata,anHRAidentifiespotentialhealthrisks—suchaschronicdiseases,mentalhealthconcerns,orunhealthyhabits—beforetheyescalateintoseriousissues.Thisproactiveapproachempowersindividualstotakechargeoftheirhealththroughearlyinterventionandinformeddecision-making.

OnekeybenefitofanHRAisitsabilitytohighlighthiddenrisks.Manyhealthconditions,likehypertensionorprediabetes,developsilently.Anassessmentcandetectwarningsigns,promptingtimelymedicalconsultationsorlifestyleadjustments.Additionally,HRAsprovidepersonalizedinsights,tailoringrecommendationstoanindividual’suniqueneeds,whetherit’simprovingnutrition,increasingphysicalactivity,ormanagingstress.

HRAsalsofosteraccountabilityandmotivation.Byquantifyingrisks,theymakeabstracthealthconcernstangible,encouragingpeopletosetrealisticgoalsandtrackprogress.EmployersandinsurersoftenuseHRAsinwellnessprograms,offeringresourceslikecoachingorscreeningstosupporthealthierlifestyles.Overtime,thiscanreducehealthcarecostsandenhancequalityoflife.

Moreover,HRAspromoteapreventivemindset,shiftingfocusfromtreatingillnesstosustainingwellness.Regularassessmentshelpindividualsadapttochanginghealthneedsastheyage.Bycombiningdata-drivenanalysiswithactionableadvice,anHRAservesasaroadmapforlong-termhealth,empoweringpeopletomakechoicesthatenhancelongevity,vitality,andoverallhappiness.

1.Fillintheblanksaccordingtowhatyouhear.

Answers:1.evaluates2.warning3.personalized4.tangible5.health-care

2.Choosethebestanswertoeachquestionyouhear.

Questions:

1.WhatistheprimarypurposeofaHealthRiskAssessment?

2.HowdoHRAshelpindividualsunderstandtheirhealthrisks?

3.WhatfundamentalchangeinperspectivedoHRAsencourage?

Answers:1.B2.C3.A

Passage2

Sleepdeprivationisn’tjustaboutyawns—it’sabiologicalheistwithcompoundinginterest.Whenweroutinelygetunder7hours,weforceourbodiesintosurvivalmode,triggeringacascadeofhealthdisasters.

Thehiddentollmanifestsinthreeways.First,sleepdeprivationcancausevasculardegeneration.AHarvardstudyshowsthatjustoneweekof5-hournightshardensarteriesasmuchas10yearsofaging.Moreover,immunecollapsewillarise.Sleep-deprivedpeopleare3timesmorelikelytocatchviruses—withnaturalkillercellsdroppingby70%after4badnights.Third,metabolicdysregulationwillincrease.Brainscansshowtiredbrainscraveju