In recent years, a growing body of research has shown that there is indeed a subtle link between certain body sizes and longevity. In particular, men's neck circumference and waist circumference, two seemingly inconspicuous physical indicators, actually have an important impact on health and longevity.
Mr. Zhang and Mr. Li are similar in age, but their living habits are completely different, showing very different daily styles. Mr. Cheung's body shape is well-proportioned, his neck circumference is moderate, and his waist circumference is kept within a reasonable range; Mr. Li, on the other hand, has a bulging abdomen and a large neck circumference, and is often nicknamed "Mr. Beer Belly". After many years, Mr. Zhang is still in good spirits and in good health; However, Mr. Li frequently suffers from diseases such as hypertension and hyperlipidemia, and his quality of life is greatly reduced. This case makes one wonder: do certain body sizes really predict the length of life?
Neck circumference
Neck circumference, as a natural and accurate measure of upper body fat accumulation, is closely related to and directly related to heart health. Several studies have found that for every 3cm increase in neck circumference, the level of HDL (commonly known as "good cholesterol") in the body decreases significantly, which means that the risk of dyslipidemia and the risk of heart disease also increases. The appearance of a double chin and the short, thick outline of the neck are often overlooked in everyday life, but in fact they can be subtle warning signs of heart health risks.
Keeping your neck circumference within a reasonable range is essential for men's health. To measure the neck circumference, you can use a tape measure to wrap around the thinnest circle of your neck, starting from the most convex bone that you can feel when you bow your head at the back of your neck, and measure it all the way to the bottom of the Adam's apple in front of you. If the neck circumference is excessive, it is recommended to reduce upper body fat by adjusting the diet and increasing exercise, thereby reducing the risk of heart disease.
waistline
Waist circumference, as an important indicator of a person's obesity, is closely related to the risk of a variety of diseases. The abdominal region is home to key organs such as the kidneys, pancreas and liver, and excessive fat accumulation in this area will not only disrupt the insulin regulation mechanism, but also easily induce a series of health crises such as hypertension, blood lipid disorders, fatty liver and even diabetes. What's even more frightening is that the World Cancer Research Fund said that for every inch of waist circumference, the chance of getting cancer is like a rocket, and the risk of getting cancer has increased by eight times!
Men should always pay attention to their waist circumference and make sure it is within reasonable limits. According to the "Chinese Adult Overweight and Obesity Prevention Book" published by our Health and Family Planning Commission, the waist circumference of male compatriots must be controlled within 85 centimeters, which is considered healthy! In order to achieve this goal, it is proposed to implement a two-pronged strategy from both dietary regulation and physical exercise. In terms of diet, reduce the intake of high-calorie and high-fat foods, and eat more vegetables, fruits and whole grains; In terms of exercise, choose aerobic exercises that suit you, such as brisk walking, jogging, swimming, etc., combined with strength training, to enhance the strength of core muscles, so as to effectively reduce waist and abdominal fat.
The health philosophy behind the small size
Influence of lifestyle habits: In addition to genetic factors, the impact of lifestyle habits on neck and waist circumference should not be ignored. Bad habits such as staying up late for a long time, being sedentary, and eating irregularly can lead to the accumulation of fat in the waist, abdomen and neck, which in turn increases the risk of disease. Therefore, maintaining healthy lifestyle habits, such as regular work and rest, moderate exercise, and balanced diet, is the key to maintaining body shape and promoting health.
Mental and health associations: In addition, mental health also has a significant impact on physical health. People who have been under stress for a long time and are emotionally unstable are more likely to have endocrine disorders, metabolic abnormalities and other problems, which in turn lead to body weight and diseases. Therefore, learning to regulate emotions and maintain peace of mind is also one of the important factors in prolonging life.
How to shrink your size and embrace longevity
1. Scientific diet: Rationally match the dietary structure, reduce the intake of high-calorie and high-fat foods, and eat more foods rich in dietary fiber and vitamins. In the process of eating, it is important to grasp the principle of moderation, swallow slowly, and resolutely abandon the vice of overeating, so as to protect the health of the body and the symmetry of the body.
2. Regular exercise: According to personal preferences and physical fitness, choose suitable forms of exercise, such as brisk walking, leisurely jogging, swimming in the water, soothing yoga, etc., and ensure that you invest at least 150 minutes in moderate-intensity aerobic exercise every week. Also, add some strength training to make the muscles stronger, so that the body's basal metabolic rate will go up, and the weight loss and shaping effect will be great!
3. Regular physical examination: Regular physical examination in the hospital to detect and treat potential health problems in a timely manner. Especially for patients with chronic diseases such as hypertension and hyperlipidemia, monitoring and management should be strengthened.
4. Eliminate the harm of tobacco and limit alcohol: Smoking habits and excessive alcohol consumption both pose a major threat to health and significantly increase the risk of various diseases. So, male friends, quit smoking as soon as possible and drink more leisurely, so that you can have a healthy and energetic life!
5. Mental Health: Maintain a positive and optimistic mindset and learn to regulate emotions and stress. Reading can broaden horizons, travel to feel diverse, and social interaction to enhance emotions, so as to enrich life and strengthen psychological resilience.
In summary, some of the body's sizes, although small, contain a wealth of health information. For men, keeping their neck and waist circumference within a reasonable range not only helps to improve their appearance, but also lays a solid foundation for a long and healthy life. Through a scientific diet, regular exercise, regular physical examinations, quitting smoking and limiting alcohol, and maintaining mental health, we can effectively reduce these sizes and embrace a healthier and better life. Remember: small size, big health; Attention to detail is the key to longevity.