首页资讯 Health 保健 – Mobi So's Insights

Health 保健 – Mobi So's Insights

来源：泰然健康网时间：2026年02月11日 02:03

93-Year-Old, Body Age 36

93歲卻只有36歲身體年齡：佐藤秀奶奶的長壽日常全解析

Tags: longevity, healthy aging, Japanese lifestyle, diet, movement, sleep, psychology, resilience, public health, 長壽, 高齡, 日本生活方式, 政策啟示

Executive Summary. A 93-year-old woman in Iwate, Japan, was clinically assessed in September 2023 with a “body age” of 36 and a vascular age of 20, alongside muscle mass and body composition typical of adults decades younger [1][4]. This article examines her daily habits through the lens of gerontology and public health research, identifying policy-relevant factors associated with healthy aging [2][3].

摘要。 日本岩手縣一位93歲女性於2023年9月健檢中，被測出「體內年齡」36歲、「血管年齡」20歲，肌肉量與身體組成接近中年健康女性[1][4]。本文透過老年學與公共衛生研究視角，分析其日常習慣中與健康老化相關的政策性因子[2][3]。

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1. Health Profile

1. 健康概況

At age 93, Sato Hide exhibits physiological indicators more typical of adults decades younger. In a September 2023 health assessment at a local public health center, her vascular age was measured at 20 and her body age at 36, based on basal metabolism [1][4]. Standing 163 cm tall and weighing 63.5 kg, she has a BMI of 23.9, body fat around 25%, and muscle mass of 44.6 kg—values within the healthy range for middle-aged adults [4][5].

93歲的佐藤秀奶奶，在2023年9月保健所健檢中被測出「血管年齡」僅20歲、「體內年齡」36歲（以基礎代謝推算）[1][4]。身高163公分、體重63.5公斤、BMI 23.9、體脂約25%、肌肉量44.6公斤，整體數值落在中年健康成人區間[4][5]。

These data indicate delayed functional aging rather than simply the absence of disease—a core objective in healthy aging research [2][3]. Her case aligns with research showing that preserving muscle mass and metabolic function in later life is associated with reduced morbidity, maintained independence, and improved quality of life [3][6].

這些數據顯示的是功能性老化被延緩，而非單純「沒有生病」，這正是健康老化研究的核心目標[2][3]。她的案例與研究一致：在晚年保持肌肉量與代謝功能，與較低發病率、維持獨立性及較高生活品質相關[3][6]。

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2. Diet Structure

2. 飲食結構

2.1 Core Dietary Habits · 核心飲食習慣

Her diet emphasizes regular meals, adequate protein intake, minimal ultra-processed foods, and long-term consistency [1][5]. Key features include:

Daily protein from fish and meat: She eats fish and meat every day, often grilling frozen dried fish; avoids deep-frying [1][5]. Abundant vegetables and fruit: Ample daily vegetable intake, daily fruit, occasionally paired with red wine or ice cream as small pleasures [1]. Three proper meals: Never skips meals; often cooks 2–3 portions at breakfast so leftovers cover later meals [5][6]. Low sodium, minimal soup consumption: Very careful with salt; when eating udon or soba, does not drink the broth; miso soup is the only soup consumed regularly [1]. No reliance on supplements: Does not routinely take health supplements, saying she does “nothing special”—just good food and daily movement [1][4][6].

她的飲食特徵包括：每天攝取魚與肉類，常用冷凍魚乾烤食，避免油炸[1][5]； 大量蔬果，幾乎每天吃水果，偶爾配紅酒或雪糕作為小確幸[1]； 堅持一日三餐，早餐常煮2–3人份，剩下的當午餐或晚餐吃[5][6]； 少鹽、不喝湯，吃烏龍麵、蕎麥麵時幾乎不喝湯，平常唯一常喝的是味噌湯[1]； 不依賴保健品，自述「沒有做什麼特別的事」，就是正常吃飯、每天活動[1][4][6]。

2.2 Moderate Alcohol & Tea Preference · 適量飲酒與茶飲偏好

Moderate alcohol: Drinks beer 2–3 times per week, often while watching TV; occasionally enjoys red wine [1]. Tea over coffee: Prefers tea; rarely drinks coffee [1]. Joyful indulgence: Allows herself fruit, wine, and ice cream when she craves them— “delicious food makes life happier” [1][6].

每週大約喝2–3次啤酒，多半邊看電視劇邊喝，偶爾也會喝紅酒[1]；平日愛喝茶，很少喝咖啡[1]；即使醫生不太建議，她仍會在嘴饞時吃水果、喝紅酒、吃雪糕，因為「美味讓生活更愉快」[1][6]。

2.3 Alignment with Research · 與研究建議的對照

Her dietary pattern—high in fish and vegetables, low in fried and ultra-processed foods, mindful of sodium—resembles Mediterranean and plant-forward patterns consistently linked to lower mortality and healthier aging [2][7]. Her low-sodium approach aligns with cardiovascular guidelines recommending sodium intake below 2,300 mg/day, ideally closer to 1,500 mg, to protect blood pressure and heart health [8]. Moderate alcohol, as she practices, can fit within longevity-oriented lifestyles, though authorities emphasize individual risk assessment and strict avoidance of heavy drinking [2].

她的飲食模式：多魚多菜、少油炸與高度加工食品、留意鹽分，與地中海型與植物為主的飲食相當接近，而這些飲食型態一再被證實與較低死亡率與較佳老化品質相關[2][7]。她刻意減少鹽分的做法，也與心血管權威建議一致：多數成人每日鈉攝取應低於2,300毫克，理想目標約1,500毫克，以保護血壓與心血管健康[8]。她目前的「適量飲酒」大致仍可納入長壽導向的生活型態，但各大機構仍強調：需依個人風險評估，並嚴格避免過量飲酒[2]。

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3. Daily Movement

3. 身體活動

3.1 Her Daily Physical Routine · 每天的身體活動

6:00 a.m. wake-up & radio calisthenics: Gets up around 6:00, does “radio calisthenics” at 6:30—a light full-body routine popular in Japan [1][5][9]. Stairs instead of elevators: Lives on the second floor; always takes the stairs [1]. Neighborhood walks: Enjoys walking around her neighborhood, turning casual strolls into regular aerobic activity [1]. Housework as training: Cooks all three meals, washes dishes, cleans; says “doing everything on my own is why I don’t grow old” [9]. Bath-time leg kicks (500 reps): Every night in the bath, kicks her legs in the water 500 times, crediting this for stable weight and preserved leg strength [1][5].

約6點起床，6點半做「廣播體操」，屬於全身性的輕度運動[1][5][9]；住在二樓，出入一律走樓梯，不搭電梯[1]；喜歡在住家附近散步，把日常走路變成穩定的有氧活動[1]；三餐自己煮、自己洗碗打掃，她說：「我的三餐、洗碗、打掃全部自己來，所以我不老。」[9]；每晚泡澡時，她都會在水中踢腿500下，認為這是多年來體重維持在60–65公斤、腿力不退的關鍵之一[1][5]。

3.2 Alignment with Physical Activity Guidelines · 與運動建議的對照

Health agencies recommend that adults 65+ accumulate at least 150 minutes of moderate aerobic activity weekly, plus muscle-strengthening and balance work [10][11]. Everyday walking, stair climbing, housework, and simple calisthenics all count toward this total. Sato’s lifestyle—radio calisthenics, stairs, walking, chores, and nightly leg kicks—likely meets or exceeds these thresholds, especially for functional strength and balance, which are crucial for independence in older age [11]. Research confirms that continuous low-intensity movement, rather than structured exercise alone, is consistently linked to lower frailty and mortality risk among older adults [2][6].

各大機構建議65歲以上長者，每週至少累積150分鐘中等強度有氧活動，並搭配肌力與平衡訓練；日常走路、爬樓梯、家務與簡單體操都算在內[10][11]。佐藤奶奶透過廣播體操、走樓梯、散步、做家務與踢腿運動，很可能已達到甚至超過這些建議，特別是在維持肌力與平衡方面，對高齡者的獨立生活格外關鍵[11]。研究證實，不中斷的日常低強度活動，比單純的結構性運動更穩定地與較低的衰弱風險與死亡率相關[2][6]。

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4. Brain, Learning & Social Life

4. 腦力、學習與社交

4.1 Weekly Brain Activation & Caregiving · 每週腦部激活與照顧角色

Once a week, she brings her relative with dementia to a day-care center, where they do simple exercises, take temperatures, and fold paper—activities that stimulate brain and body [1].

每週會帶失智的侄媳婦到日間照顧中心，一起量體溫、做簡易體操、摺紙等，兼具身心刺激[1]。

4.2 Reading, Media & Staying Current · 閱讀、媒體與跟上時代

She reads newspapers and magazines frequently, keeping up with current events and using them as conversation material; she also deliberately chooses magazines with “difficult” content to keep her brain challenged [5][6].

經常閱讀報紙與雜誌，掌握時事，也刻意讀較「難懂」的月刊，當作腦力訓練與聊天素材[5][6]。

4.3 Social Connection as Anti-Aging · 社交連結就是抗老配方

She often meets friends, chats with neighbors, and talks on the phone, maintaining rich social ties [1]. Strong social connections are increasingly recognized as a pillar of healthy aging; robust, long-term relationships are associated with slower biological aging and lower inflammation [2][12].

經常與朋友見面、與鄰居聊天、打電話聯絡感情，維持豐富的人際網絡[1]。近年的研究也愈來愈強調：穩定而豐富的社交關係，是健康老化的重要支柱，與較慢的生物老化速度與較低的慢性發炎程度有關[2][12]。

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5. Creativity, Purpose & Stress Wisdom

5. 創造力、人生目標與壓力智慧

5.1 Learning New Skills in Her Late 80s · 88歲開始的新興趣

Kimono upcycling: Around age 88, began redesigning old kimonos into modern garments, hanging them in her room and gifting or selling them to friends [1][6]. Handmade dolls for disaster survivors: After the 2011 tsunami, began sewing cloth dolls for people who had lost loved ones, giving away more than 7,000 dolls [9].

約在88歲時開始迷上改造和服，房間裡掛著她改造的現代風和服，朋友來訪可以試穿，喜歡就送或販售[1][6]； 311大地震後，她開始手縫布偶送給失去親人的災民與救援者，至今已送出超過7,000個[9]。

These creative projects give her a sense of purpose, mastery, and contribution—factors repeatedly linked with better mental health and resilience in older adults [3].

這些創作與付出，讓她持續感到有目標、有能力、能幫助他人，而這些正是研究中一再被證實，有助於高齡者心理健康與復原力的關鍵因子[3]。

5.2 Her Philosophy of Stress & Expectations · 她的壓力哲學

No transactional mindset: “Never do something for others while expecting a return”— unmet expectations turn into pressure [9]. Talk it out: Share worries with close people; once spoken, they are less likely to accumulate into chronic stress [9]. “Act first” mindset: Often sums up her approach as “まずは行動 (first, take action)”— instead of overthinking, she keeps moving and trying new things [6].

她認為減壓秘訣之一是「不要為了得到回報而去做事」，一旦期待對價卻得不到，就會變成壓力[9]；另一個秘訣是向親近的人傾訴心情，煩惱說出口，就不會在心裡累積成巨大的壓力[9]；她常說「まずは行動」，不先在腦中打轉，而是先踏出一步、不停在原地發霉[6]。

Major healthy-aging frameworks emphasize emotional well-being and stress management alongside diet and exercise; her lived philosophy mirrors this holistic view [2][3].

各大健康老化架構都把情緒健康與壓力管理，與飲食、運動並列為核心；她的生活智慧，正好體現這種整體觀[2][3]。

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6. Sleep & Biological Rhythm

6. 睡眠與生理節律

6.1 Her Nightly Routine · 她的睡前流程

Early wind-down: Starts preparing for sleep around 7 p.m., dimming lights and closing curtains [9]. No screens: Avoids using her phone before bed [1]. Deep breathing: Lying in bed, takes five deep breaths and usually falls asleep quickly; if she wakes at night, can fall back asleep easily [1]. About seven hours of quality sleep: Reports sleeping roughly seven hours with good quality [1].

約在晚上7點左右就開始準備睡覺，調暗燈光、拉上窗簾[9]；睡前不滑手機、不看螢幕[1]；躺在被窩裡做5次深呼吸，很快就能入睡；半夜醒來也能再度輕鬆睡著[1]；她自述睡眠品質很好，大約睡7小時[1]。

Authorities on healthy aging highlight sufficient, good-quality sleep and pre-bed routines (dark, quiet, screen-free) as key to cognitive and physical health—her habits align closely with these recommendations [3]. Sleep regularity, more than duration alone, is increasingly recognized as a determinant of metabolic and cognitive aging [2][13].

健康老化指引一再強調：充足且高品質的睡眠，以及睡前的暗室、安靜、遠離螢幕等儀式，對身心與認知都至關重要，而她的作息幾乎完全符合這些建議[3]。睡眠規律性（不只是時長）愈來愈被認為是代謝與認知老化的決定性因子[2][13]。

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7. Life Adversity & Active Aging

7. 人生歷程與活躍老化

Sato’s life has been marked by hardship: losing her father early, selling ice pops as a child, surviving post-war Tokyo on grass porridge, moving more than 40 times due to her husband’s job, being widowed in her 60s, and later losing seven relatives in the 2011 tsunami [9].

她的人生並不平順：父親早逝、童年在街頭賣冰棒、戰後在廢墟般的東京以草粥度日、因先生工作搬家超過40次、60多歲喪夫，之後又在311海嘯中失去7位親人[9]。

Instead of withdrawing, she chose active engagement—sewing dolls for others, learning new skills, maintaining routines, and staying socially connected—embodying what gerontologists call “active aging,” where functional ability and participation are preserved as long as possible [14].

她沒有因此封閉自己，反而透過縫布偶、學新技能、維持規律作息與社交，實踐了所謂「活躍老化」：在高齡仍盡可能維持功能與參與感[14]。

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What Doctors Say · 專家怎麼看

A vascular-aging specialist commenting on her case noted that in many older adults, bone loss leads to sunken eyes and protruding cheekbones, but Sato’s face still has firm, youthful contours, which he called “astonishing” and said he would like to examine directly [4][5].

Another analysis points out that she is on blood-pressure medication, yet still shows a vascular age of 20; the author describes this combination as “hard to explain” unless her overall lifestyle is extremely protective [4][5].

Experts also highlight her psychological traits—acting without expecting return, staying positive and grateful— as classic anti-aging factors for cardiovascular and brain health [4][6].

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Practical Checklist: What to Copy First

實用檢查表：先學哪幾件事？

Ranked roughly by importance for most readers (根據研究與她的例子綜合排序)：

Protect your sleep (6–8 hours, strong routine) 睡眠優先： 固定就寢時間、睡前暗室＋遠離螢幕、用簡單呼吸法放鬆 [3][9]。 Move every day, even if it’s “just life” 每天動起來： 廣播體操、走樓梯、散步、家務與小型腿部訓練，都算在你的每週150分鐘裡 [10][11]。 Eat three real meals with protein and vegetables 一日三餐，蛋白＋蔬菜： 每餐都有蛋白質，多吃魚、少油炸、控鹽，蔬菜和水果充足，少靠補充品 [1][5][7][8]。 Invest in social connection 維持人際連結： 每週固定和家人朋友互動、聊天、打電話，把關係當成健康資產 [2][12]。 Practice her stress rules 學她的減壓兩招： 不以「交換」心態幫人，不悶在心裡，有煩惱就找可信的人說出來 [9]。 Keep learning and creating 保持學習與創作： 晚年也可以開始新興趣（縫紉、改造、寫作等），讓自己持續有目標、有作品、有貢獻感 [3][6]。 Enjoy “delicious first” without losing balance 美味優先，但守住分寸： 把食物當作生活的喜悅來源，可以有小甜點、少量酒精，但避免過量與暴飲暴食 [1][2]。

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Policy-Relevant Takeaways · 政策啟示

• Treat lifestyle stability as preventive infrastructure rather than individual responsibility alone.

• Preserve opportunities for daily movement and muscle maintenance into old age through urban design, accessible housing, and community programs.

• Recognize psychological resilience as a measurable, cumulative health asset worthy of public health investment.

• Protect sleep rhythm as a public health priority through workplace regulation, environmental design, and health literacy campaigns.

• Support social connection infrastructure (community centers, intergenerational programs, accessible transport) as anti-aging policy.

將生活型態穩定性視為公共預防基礎建設，而非僅是個人責任；透過都市設計、可及住宅與社區計劃，保障高齡者的日常活動與肌力維持；將心理韌性視為可測量、可累積的健康資產，值得公共衛生投資；透過職場規範、環境設計與健康素養倡議，將睡眠節律保護列為公衛優先項目；支持社交連結基礎建設（社區中心、跨世代計劃、可及交通）作為抗老政策。

References · 參考來源

[1] Japanese media health report on Sato Hide (Iwate), 2023–2024. HK Economic Times, CommonWealth Magazine.

[2] National Institute on Aging. What Do We Know About Healthy Aging?

[3] Harvard Health Publishing. Longevity: Lifestyle Strategies for Living a Healthy, Long Life.

[4] Asahi Shimbun (PDF). 医者も驚く 93 歳、血管年齢は 20 歳, January 2024.

[5] j7p.jp. 体内年齢36才 94才女性が語る若さの秘訣, November 2024.

[6] 婦人公論 (Fujin Koron). 94歳の私が体内年齢《36歳》, November 2024.

[7] Harvard Magazine. Best Diets for Healthy Aging, 2023.

[8] American Heart Association. How much sodium should I eat per day?

[9] CommonWealth Magazine (天下雜誌). 佐藤秀：93歲、血管年齡20歲, January 2024.

[10] WHO. Global Action Plan on Physical Activity 2018–2030.

[11] CDC. Physical Activity Guidelines for Older Adults.