According to the World Health Organization, lifestyle plays a major role in people's health and longevity, accounting for about 60%. So, specifically, how much does a healthy lifestyle affect longevity? Somebody did an observational study --
Collect 8 Xi and expect to extend your life by 20 years!
Without any black technology or mysterious drugs, just 8 simple life Xi can achieve the effect of extending life for 20 years, which is not an exaggeration, but comes from a real observational study.
A study involving more than 710,000 people in the U.S., published in Abstracts from NUTRITION 2023, presented at the 2023 American Society of Nutrition Annual Meeting, found that people who followed eight healthy lifestyles were expected to live 23.7 years longer for men and 22.6 years longer for women at age 40 compared to those who did not.
Eight modifiable lifestyle factors associated with increased life expectancy in more than 710,000 people. Screenshot of the study
The 8 lifestyles are:
Keep moving
Non-smoking
Control stress
Maintain a good diet
Doesn't drink alcohol regularly
Get a good night's sleep
Be socially active
No opioid addiction
The study found that:
The mortality rate per 1000 person-years was 72.6 for people with 0 healthy lifestyles;
The mortality rate per 1000 person-years was 46.3 for people with a healthy lifestyle;
The mortality rate per 1000 person-years was 36.3 for people with 2 healthy lifestyles;
The mortality rate per 1000 person-years was 29.8 for those with 3 healthy lifestyles;
The mortality rate per 1,000 person-years for people with 4 healthy lifestyles is 25.2;
The mortality rate per 1,000 person-years for people with 5 healthy lifestyles is 20.8;
The mortality rate per 1,000 person-years was 15.7 for people with 6 healthy lifestyles;
For people with 7 healthy lifestyles, the mortality rate per 1000 person-years was 12.3;
The mortality rate per 1,000 person-years for people with 8 healthy lifestyles is 7.4.
The Effect of the Number of Healthy Xi Possessed on Male Lifespan. Medical Novitto, translated by Ren Xuan
The impact of the number of healthy Xi on a woman's life expectancy. Medical Novitto, translated by Ren Xuan
In addition, even having a few of these lifestyles can be beneficial, and the sooner you follow them, the better, even if you make small changes in your 40s, 50s, or 60s, which can still be good for your health. ①②
Develop these 8 "life increasing Xi" habits in the new year
These Xi habits don't cost extra money, but they can add color to health, and it is better to stick to a few Xi habits in the new year.
1. Keep moving
Reasonable exercise is good for health, and it is best to have more than 30 minutes of aerobic exercise 3-5 times a week. A 15-year survey of 80,000 people published in The Lancet in 2018 analyzed the relationship between different types of exercise and all-cause mortality, and found the three most cost-effective types of exercise.
No. 1: racket sports (badminton, table tennis, tennis, etc.), reducing all-cause mortality by 47%;
No. 2: Swimming (breaststroke, backstroke, freestyle, etc.), reducing all-cause mortality by 28%;
No. 3: Indoor aerobic exercise (aerobic gymnastics, yoga, dance, etc.), reducing all-cause mortality by 27%. ③
2. Don't smoke
In 2022, the Journal of the American Medical Association published a study online that confirmed the benefits of quitting smoking early: quitting smoking before the age of 35 can completely "reverse" the risk of death caused by tobacco.
Among them, the all-cause mortality rate of smokers was 2.8 times that of non-smokers, and the mortality rate of ex-smokers was significantly lower than that of continuing smokers. The younger you quit smoking, the greatest health gains. ④
3. Don't drink alcohol regularly
The healthiest amount of alcohol to drink is "0". A study published in the medical journal Nature Medicine in 2023 analyzed more than 50 million people in China and showed that men's alcohol consumption will lead to an increased risk of 61 diseases. Twenty-eight of these 61 diseases have been recognized by the World Health Organization as having a clear relationship with alcohol consumption, such as alcoholic liver/cirrhosis, several cancers of the digestive system (liver cancer, esophageal cancer, etc.), diabetes and hypertension. ⑤
4. Eat a healthy diet
A study published in PLoS Medicine in February 2022 found that the earlier you change your diet, the more you will live longer, up to about 13 years of life expectancy. Specifically, if you add more legumes, whole grains, and nuts to your diet from the age of 20 onwards, and reduce your intake of red meat, processed meat, and a diet high in sugar, you can expect to increase life expectancy by more than 10 years. And for middle-aged people, it can also be extended by 6 to 7 years. ⑥
In terms of diet, it is recommended that: (1) increase coarse grains and reduce polished rice and noodles; (2) recommend vegetable oil and cook at low temperature; (3) increase white meat and reduce red meat, and recommend soy products; (4) the more vegetables the better, ensure the appropriate amount of fruits; (5) recommend an appropriate amount of nuts and milk; (6) strongly recommend steaming, boiling, and shabu cooking.
5. Regular sleep
Du Changwang, deputy chief physician of the Department of Neurosurgery of the First Affiliated Hospital of Xi'an Jiaotong University, released a video on the People's Daily Health Account in 2022 to talk about that many people who are older have poor sleep quality and sleep time has begun to decrease, which will affect the state of the day, if after the age of 60, the sleep state and sleep time can be guaranteed, then the person's body will be great, and the people of the same age will be younger and more likely to live longer. ⑦
And if you want to have a good sleep in old age, you should develop a good routine and sleep Xi when you are young, and ensure that it is best to go to bed before 23 o'clock every day.
"Clinically, it has been found that journalists, programmers, teachers, etc., work overtime when they are young, and when they reach middle and old age, they will have sleep problems when they are 35~40 years old. Academician Lu Lin, President of Peking University Sixth Hospital, said in an interview with Health Times in 2018. ⑧
6. Be in a good mood
A study published in the journal "Aging" in 2022 showed that negative emotions such as loneliness, fear, and depression have a significant accelerating effect on aging, which can make the biological age age older by nearly 20 months, which is more harmful than smoking. ⑨
The important thing in health is to nourish the heart, the mood is comfortable, the meal is fragrant, the sleep is also fragrant, people are willing to move, the spirit is good, and it looks young and healthy.
7. Be social
A 2023 study of more than 28,000 Chinese older adults with an average age of 89 years published in Epidemiology and Community Health found that regular socialization may prolong lifespan. In other words, it is very beneficial to the health of the elderly if they like to join in the fun. ⑩
It is best to participate in social group activities. In the interaction with others, let life flow from the inside out, interact with each other, broaden the horizon, and no longer be confined to your own small space.
8. Do not abuse drugs
Fan Bifa, director of the pain department of China-Japan Friendship Hospital, said in an article in Health Times in 2018 that opioids can effectively control pain and are very good drugs. However, opioids can have neurological side effects and should be taken under the guidance of a doctor. Under the scientific, standardized, and reasonable guidance of doctors, medication is not addictive. ⑪
This article is synthesized from:
①Eight Modifiable Lifestyle Factors Associated With Increased Life Expectancy Among 719,147 U.S. Veterans.
https://www.sciencedirect.com/science/article/pii/S2475299123249252
(2)2024-01-01 Yinovat (ID: inovelt) "Extend life by 24 years! More than 700,000 people's data, these 8 simple Xi, greatly extend life"
③Chekroud S R , Ralitza G , Zheutlin A B , et al. Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study[J]. Lancet Psychiatry, 2018:S221503661830227X-.
④Thomson B, Emberson J, Lacey B, et al. Association Between Smoking, Smoking Cessation,and Mortality by Race, Ethnicity, and Sex Among US Adults. JAMA Netw Open. 2022; 5(10):e2231480. doi:10.1001/jamanetworkopen.2022.31480
⑤alcohol consumption and risks of more than 200 diseases in Chinese men. Nature Medicine, Published:08 June 2023.
⑥Estimating impact of food choices on life expectancy: A modeling study. PLoS Med.2022; 19(2):e1003889. doi: 10.1371/journal.pmed.1003889.
(7)2022-07-13People's Daily Health Account "Neurosurgery Doctor Du" "Regardless of men and women, if there are these 4 manifestations after the age of 60, they may belong to the "longevity constitution""
(8)2018-04-10 Health Times "Seriously, you may have misunderstood insomnia"
⑨Fedor Galkin et al, Psychological factors substantially contribute to biological aging: evidence from the aging rate in Chinese older adults, Aging (2022). DOI: 10.18632/aging.204264
⑩Wang Z, Zheng Y, Ruan H, Li L, Duan L, He S. Association between social activity frequency and overall survival in older people: results from the Chinese Longitudinal Healthy Longevity Survey (CLHLS). J Epidemiol Community Health. 2023 May; 77(5):277-284.
(11)2018-03-02Health Times "Opioids are not as bad as you think"
Source: Health Times