It is human beings who will pursue longevity. In fact, many people have done so. How do they achieve longevity?

Researchers conducted in-depth research and discovered the secret.

A study published in the British Medical Journal by the team of Professor Hu Bingchang from the Chen Zengxi School of Public Health of Harvard University found that developing these five habits in middle age (50 years) can prevent diseases in later life. The five habits are: health Eat a healthy diet, maintain a healthy weight, limit alcohol, exercise regularly, and do not smoke.

Studies have found that a healthy lifestyle can increase overall life expectancy and reduce the risk of cardiovascular disease, diabetes, cancer and other diseases. If a healthy lifestyle can be followed, it can effectively extend the time of disease-free survival.

Research data shows that women who maintain these habits in middle age may be able to live about 11 more years of disease-free life; men can increase their disease-free lifespan by about 8 years.

How to do it? Today Xiao Jiu will teach everyone.

1. Eat less sugar and less salt

The British Medical Journal published a study in which it was mentioned that people who ate more than four servings of processed food a day had a 6.2% higher risk of all-cause death compared with those who ate less than two servings a day.

Studies have also pointed out that excessive intake of sugar and fat will accelerate people’s aging and pose health threats . Both sugar and fat are very high in calories. Long-term intake of such foods can easily increase people’s weight and even lead to obesity. Increase the risk of high blood sugar, high blood pressure and high blood fat, which is not conducive to health.

A healthy diet requires more fresh fruits, vegetables, milk, fish, nuts, beans, whole grains, etc. The cooking method is also best to choose steaming; drink less beverages to reduce unnecessary sugar intake; the types of foods Be diversified, pay attention to the reasonable combination of coarse and fine grains, reasonable combination of meat and vegetables, and moderate intake of meat; three meals a day should be fixed and regular, eat regularly, and have a light diet, so that less salt, less sugar, less oil, and not picky eaters And partial eclipse, do not overeating, and achieve a moderate diet.

2. Maintain a healthy weight

Obesity and overweight are important factors leading to cardiovascular and cerebrovascular diseases, hypertension, and diabetes.

First of all, obesity can easily lead to various cardiovascular and cerebrovascular diseases, because obese people are also full of fat in their internal organs and blood vessels, which can easily cause a variety of cardiovascular and cerebrovascular diseases; secondly, obesity is also one of the factors that induce diabetes, obesity The higher the degree, the higher the risk of diabetes. Among adult diabetic patients, about 1/3 of them are obese; in addition, obesity can easily cause motor system diseases, especially the lower limbs and spine. Burden, it is prone to spinal nerve root compression, muscle strain and arthritis; finally, obesity is also related to the occurrence of various cancers, such as breast cancer, colon cancer, gallbladder cancer, ovarian cancer, pancreatic cancer, prostate cancer and endometrial cancer .

A healthy weight range should be a body mass index (BMI) between 18.5 and 24.9. The calculation formula is: BMI = weight (Kg) ÷ height square (m).

How to effectively maintain a healthy weight range? First of all, we must eat a reasonable diet , reduce the intake of fat, increase the intake of fruits and vegetables, and do not overeating; second, increase the amount of exercise , moderate exercise can help energy consumption, reduce the accumulation of fat in the body, and help maintain a healthy weight ; Finally, to change irregular work and rest habits, to avoid staying up late and drinking.

3. Exercise for more than 30 minutes a day

Regular exercise means that a person should do at least 30 minutes of moderate to vigorous exercise every day.

In 2016, the British Journal of Sports Medicine published a study completed by the University of Sydney in Australia, the University of Oxford in the United Kingdom, and the University of Edinburgh. It analyzed the health data of 80,306 subjects to analyze which exercise is most beneficial to reduce Cardiovascular disease mortality and all-cause mortality. The results of the study found that swinging can reduce the risk of all-cause death by 47%; swimming can reduce the risk of all-cause death by 28%; aerobic exercises can reduce the risk of all-cause death by 27%; cycling can reduce the risk of all-cause death by 15% Risk of death from all causes.

In terms of reducing the risk of death from cardiovascular diseases, the top 3 are swing exercises, swimming and aerobic exercises, which can reduce the death rate of cardiovascular diseases by 56%, 41% and 36% respectively.

Although exercise has a certain effect in reducing all-cause mortality, too long and excessive exercise will increase the risk of all-cause mortality. Researchers have found that the best exercise duration is 30 to 60 minutes a day. If it is less than 30 minutes, it will reduce the effect of exercise, but more than 60 minutes will not be able to obtain greater benefits. Exercise 3 to 5 times a week has the most effect. OK.

Four, limit drinking

Alcohol is ethanol, which belongs to a class of carcinogens. After entering the human body, it will cause irritation to the gastric mucosa and also affect the health of organs such as the liver and brain. Excessive drinking can increase the risk of liver disease, high blood pressure, obesity and cancer.

According to the data provided by the Global Burden of Disease Study, drinking alcohol directly leads to 2.8 million deaths worldwide every year , which is the seventh leading cause of death and disability. There are also more and more studies showing that drinking alcohol not only increases the risk of cancer, but also causes the loss of hematopoietic stem cell function and induces blood diseases. In addition, it is recognized in the medical profession that drinking alcohol damages the liver. The more alcohol you drink, the more severe the liver damage.

Sometimes it is inevitable that you will have to drink, and you need to pay attention to the amount of alcohol you drink. Generally speaking, men should not drink more than 25 grams of alcohol a day, and women should not drink more than 15 grams, otherwise it will be regarded as excessive drinking.

How can drinking alcohol reduce the harm to health?

First of all, do not drink on an empty stomach , because drinking on an empty stomach is more harmful to the stomach and can easily cause gastric ulcers and stomach bleeding. It is best to eat some food before drinking, such as meat or milk; secondly, do not drink carbonated drinks when drinking. , Otherwise it will speed up the body's absorption of alcohol; finally, you can eat more green leafy vegetables when drinking , which can protect the liver.

Five, don't smoke

The "China Smoking Harm to Health Report 2020" comprehensively discussed the harm to the human body of smoking and secondhand smoke in my country. The report pointed out that people's awareness of the harm of tobacco is still insufficient. Smoking kills more than 8 million people every year, of which about 7 million die from diseases caused by smoking, and 1.2 million patients die from diseases caused by second-hand smoke exposure.

It can be seen that smoking is harmful to the human body.

The report pointed out that smoking can cause chronic obstructive pulmonary disease , and the longer you smoke, the greater the amount of smoking, and the younger the first smoking, the higher the risk of COPD; in addition, long-term smoking will also cause lung damage. Decreased function , leading to poor control of asthma or asthma; smoking can also cause respiratory infections, tuberculosis, pneumoconiosis, interstitial lung disease and venous thromboembolism; inhalation of second-hand smoke can also cause chronic obstructive pulmonary disease and induce children Asthma aggravates the condition of children with asthma. Smoking is also related to cancer . According to 2013 data, it is found that 18.1% of all cancer deaths in China are caused by smoking, and smoking can cause atherosclerosis and brain damage. Stroke, coronary atherosclerotic heart disease, type 2 diabetes and peripheral artery disease, etc.

For old smokers, quitting smoking is a very difficult thing, but if you can persist, it will bring many health benefits. Before quitting smoking, you can set a quit day and tell your family and friends around you to make it clear that you are starting to quit smoking and get their support and understanding; you must correctly face the problems that may occur in the process of quitting, such as nicotine withdrawal symptoms; Dispose of all smoking-related items around you and avoid attending parties. If necessary, you can also seek help from a smoking cessation clinic.

If you want to develop a healthy lifestyle, you may wish to start with the above methods to make yourself healthy and live longer.