Poor lifestyle is at the root of chronic diseases and cancer, with more than 80% of cancer cases linked to the environment and unhealthy lifestyles. By avoiding bad lifestyle habits, we can prevent cancer!
1. Fruits and vegetables can not be less every day
Mom and Dad always go out of their way to say, "Eat more vegetables for you!" That's because --
Green vegetables contain vitamins, minerals, and other nutrients necessary for the body to improve resistance, prevent bowel cancer, and even improve mental state. A study by the University of Warwick in the United Kingdom showed that people who ate 7 servings of fruits and vegetables a day (about 85 grams each, the weight of a medium-sized banana) had the best mental health.
Carnivores, for health, vegetables and fruits must be eaten more!
The "Dietary Guidelines for Chinese Residents 2016" recommends daily intake of vegetables, ensuring that the daily intake of not less than 300g of fresh vegetables is guaranteed, and dark vegetables should account for 1/2.
Eat fruit every day, ensure that you consume 200~350g of fresh fruits every day, fruit juice can not replace fresh fruit.
2. Insist on taking a nap every day
Don't underestimate the nap! A 15-minute nap can fully charge your body and brain, making you more energetic in the afternoon.
People who insist on napping will not have too bad luck:
A Harvard School of Public Health study of 24,000 adults found that those who took daily naps were 40% less likely to die from heart disease than those who did not nap3.
In addition to night, the human body also needs sleep during the day.
A nap is usually 15 minutes, preferably no more than half an hour. Office workers can sit at the workstation and sleep with their heads up, not on their stomachs.
3. Walk at least 7 hours a week
There's no more costly, safer, more convenient, and more environmentally friendly way to exercise than walking!
This kind of aerobic exercise, not only easy to adhere to, but also effective weight loss, reduce three highs, cardiovascular and even systemic health are good.
The American magazine Nature has reported that people over 60 years old, walking for more than 45 minutes each time, 3 days a week, can prevent Alzheimer's disease.
Walking more than 7 hours a week can reduce the incidence of breast cancer by 20%.
What are you waiting for, put on your sneakers and go out and walk!
4. One fish per week is guaranteed
Studies have found that Eskimos in the Arctic are almost free of coronary heart disease, thanks to their daily fishing for food.
Fish oil contains a lot of omega-3 fatty acids, which are good for cardiovascular diseases.
In addition, nutritionist Fan Zhihong said that eating fish once a week is very helpful for improving brain health and improving memory.
Middle-aged and elderly people often eat fish, which can lower blood lipids and prevent heart disease and Alzheimer's disease.
However, it is best not to fry fish because high-temperature oil can destroy the Omega-3 contained in the fish.
5. Don't overdo red meat
A new study published in the British Medical Journal found that the more red meat you eat, the greater the risk of death from 9 diseases, including:
Cancer, heart disease, respiratory disease, stroke, diabetes, infection, Alzheimer's disease, kidney disease, liver disease.
For health, beef, lamb, pork can be eaten appropriately, but not excessively, replace it with chicken, duck, and fish.
Processed meats such as sausages should be eaten sparingly.
Eat meat every day to control 80~150 grams, which refers to the weight of raw meat before cooking.
Moreover, the meat is mainly steamed as much as possible, and unhealthy cooking methods such as frying are reduced.
6. Play more games and use your brain
The more you use your brain, the smarter you get!
If you want to be old and clear, you may wish to do crossword games, play card mahjong, learn a foreign language, a new instrument, and a new dance.
These activities can massage the brain, stimulate blood circulation, improve memory ability, and delay brain aging.
7. Do more housework
A study by the Chinese University of Hong Kong shows that doing more housework can reduce the risk of death!
There are many benefits to doing housework
◎ Tidying up the room – preventing heart attacks
◎ Remove kitchen clutter - can lose weight
◎ Grow flowers and vegetables - improve mood and reduce the risk of depression
◎ Washing dishes and chopsticks - reduce anxiety
◎ Make beds - improve work efficiency
Being able to clean the home is also enough to show that the brain has good planning and coordination ability.
Don't have time to exercise? Anxiety and depression? Do more chores!
8. Snack on nuts
Chasing dramas at night, working overtime, studying hungry, eating puffed food is too unhealthy, it is better to have a handful of pistachios, pine nuts, walnuts!
Nuts are high in calories, fatty, and satiety, but they don't gain weight!
Still healthy!
Because, the unsaturated fatty acids rich in nuts are really good fats, coupled with a variety of trace elements needed by the human body, which are very beneficial to cardiovascular disease, can prevent heart disease, enhance immunity, and delay brain aging.
Studies have shown that 20 grams of nuts per day (equivalent to a handful of them) can reduce an individual's risk of dying from heart disease, stroke and cancer by nearly 30%.
9. Drink more water and less alcohol
Water is the source of life, 70% of the human body is water, drinking enough water every day can help the body to expel toxins, maintain metabolism, prevent constipation, and moisturize and beauty.
Generally speaking, adults should drink 6~8 glasses of water (about 1.5~2 liters) a day, preferably plain water or sugar-free tea.
Although alcohol can refresh the mind, eliminate fatigue, increase appetite, and promote blood circulation, excessive drinking can cause damage to organs such as the liver, stomach, and heart, and also increase the risk of chronic diseases such as obesity, high blood pressure, and diabetes.
Therefore, drink alcohol in moderation, in general, men should not exceed 25 grams of pure alcohol per day (equivalent to a bottle of beer or two taels of liquor), and women should not exceed 15 grams of pure alcohol per day (equivalent to half a bottle of beer or one or two liquors).
10. Maintain an optimistic and positive attitude
Good mood and good body!
Optimistic and positive people are more likely to deal with difficulties and challenges in life, have more confidence and motivation to achieve their goals, and enjoy the beauty of life more.
On the contrary, people who are negative and pessimistic are prone to falling into negative emotions such as anxiety, depression, and disappointment, which affect physical and mental health.
Therefore, we must learn to regulate our emotions, see more of the bright side of the world, be more grateful for the little happiness in life, communicate more with family and friends, and participate in meaningful social activities.
In this way, we can have a healthy and happy mind.
The above are the world's recognized top 10 longevity habits, have you done them all?
If not, start today and develop these good habits!
Let's embrace a better future together!
General Editor: Big V