The secret of longevity!Peking University research 500,000 Chinese people: Do these 5 things, live at least 8 years more

According to the British Sky News, early this morning, Queen Elizabeth II of Britain was 96 years old.

In addition to Queen Elizabeth II, Prince Philip in the Windsor family lived to 99 years old, the queen's mother lived to 101 years old, and longevity personnel appeared in the family.

At present, China's per capita life expectancy is only 78.2 years, which is nearly 20 years compared with it.

What should we do to live longer?

In this regard, the research report published by the "Liu Ye Dao" sub -magazine on August 1 is given!

01

The latest research revealed:

Do these 5 things can be extended for 8 years

Professor Li Liming of Peking University cooperated with the China Centers for Disease Control and Prevention to analyze the data of more than 620,000 people. The results showed:

People with 5 kinds of healthy lifestyles can be extended for 8-9 years. Among them, when men are 30 years old, their life span can be extended for 8.8 years, and women can be extended for 8.1 years.

These 5 healthy lifestyles are: non -smoking, not drinking alcohol, active exercise, healthy diet, and maintaining a healthy body shape.

In addition, researchers have found that compared with participants who adopt a 0-1 healthy lifestyle, all five participants at the same time have decreased by 63%due to death risk, the risk of cancer death is reduced by 53%, and the risk of chronic respiratory diseases decreases the risk of death. 70%.

These 5 things can effectively reduce the risk of death and let you prolong your life!

02

Do these 5 things

Make you healthy and longevity

Want to be healthy and longevity, how to do it?

1. No smoking

Tobacco smoke contains thousands of chemicals, with at least 69 known carcinogens, which are inhaled in the body for a long time, which is a major challenge for major organs.

According to data from the US Centers for Disease Control and Prevention, smoking is the cause of 90%of lung cancer and 80%chronic obstructive pulmonary disease. At the same time, it will increase the risk of cardiovascular and stroke by 2-4 times.

It is worth mentioning that these damage not only happened to the smokers, but the harm of passive contact with second -hand smoke will only be more serious.

Therefore, for the health of you and your family, the smoking cessation operation is urgent.

2. But drinking

Excessive drinking may not only cause a variety of diseases such as cerebral hemorrhage, stroke, heart disease, diabetes, liver cancer, etc., but also prone to commit suicide, fight, fight, and eventually end life.

According to statistics, about 1.78 million people in the world died of drinking in 2020 alone.

In this regard, the study pointed out that women's alcohol intake should be ≤15 grams/day, and men should ≤ 30 grams/day.

As the saying goes, drinking and relaxing, hurting your body and being killed. Drink less.

3. Healthy diet

That is, eat fresh vegetables every day, eat fresh fruits every day, eat red meat for 1-6 days a week, eat beans every week ≥4 days, and eat fish every week ≥1 days (at least 4 items).

This diet model can supplement dietary fiber, plant protein, various trace elements, and unsaturated fatty acids.

Scientific research shows that improving eating habits may be the most effective and safest measure to improve health and extend life.

Take the dietary fiber in food, it is called the "seventh nutrient" of the human body.

A study involving 135 million people shows that increasing the risk of coronary heart disease, diabetes, and bowel cancer can be reduced by 15%of the risk of coronary heart disease, diabetes, and bowel cancer.

Eating healthy, food is your best medicine.

4. Actively participate in physical activity

Regular exercise not only helps improve the blood function and cardiopulmonary ability of the heart, but also prevent a variety of diseases. It is small to cold, constipation, and cardiovascular disease and cancer.

A study report on the National Institute of Cancer shows that people who have begun to strengthen exercise at the stage of middle-aged and elderly (40-61 years old) have decreased by 43%and 16%of the mortality of cardiovascular disease and cancer mortality.

Exercise is undoubtedly an important part of a healthy body. Frequent exercise can significantly improve health, improve quality of life, and prolong life.

For the elderly, walking, playing Tai Chi, and dancing square dance are good choices.

5. Maintain a healthy body

That is, BMI is in 18.5-27.9, male waist circumference is <90 cm, and women's waist circumference is <85 cm.

Obesity will not only increase heart load, cause fatty liver, and induce three highs, but also promotes cancer cells and cause cancer.

A study by the University of London, UK, a study of 110,000 people found that obesity is closely related to 21 cardiovascular metabolism, digestion, breathing, nerves, muscle bones and infectious diseases.

Regardless of men, women and children, they need to pay attention to the maintenance of the figure.

Want to live long, take your family, do these 5 things together.

【references】

[1] Sun Q, yu d, fan j, yu c, guo y, pei p, yang l, chen y, du h, yang x, sansome s, wang y, zhao w, chen j, Chen z, zhao l , Lv J, Li L; China Kadoorie Biobank Collaborative Group. Healthy lifestyle and life expectancy at age 30 years in the Chinese population: an observational study. Lancet Public Health. 2022 Aug 1:S2468-2667(22)00110-4. doi : 10.1016/S2468-2667 (22) 00110-4. [2] Bryazka, D., Reitsma, M. B., G. G., Abate, K. H., Abbasi-Kangevari, M., ... & Diress , M. (2022). Population-level risks of alcohol consumption by amount, geography, age, sex, and year: a systematic analysis for the Global Burden of Disease Study 2020. The Lancet, 400(10347), 185-235.

[3]Kivimäki M, Strandberg T, Pentti J, et al. Body-mass index and risk of obesity-related complex multimorbidity: an observational multicohort study[J]. The Lancet Diabetes & Endocrinology, 2022, 10(4): 253 -263.

[4]Reynolds A, Mann J, Cummings J, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019Feb 2;393(10170):434-445. doi: 10.1016/S0140 -6736 (18) 31809-9. EPUB 2019 Jan 10.erratum in: Lancet. 2019 Feb 2; 393 (10170): 406. PMID: 30638909.

Author: 编 | Edit: Bu Guli Xiaoxue | Review: Gill

Picture source network, Pixabay picture network, infringement deletion.

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