Health and longevity are what everyone seeks. Especially in recent years, with the continuous improvement of living standards and the aging of the population in our country, the topic of "how to maintain health" has attracted more attention. A recent study by Harvard University in the United States found that among many habits, the following five good habits are closely related to significantly extending lifespan.
Say goodbye to cigarettes
It is a well-known fact that smoking is harmful to health. According to surveys and statistics, smoking causes 2.5 million deaths worldwide each year, making it the number one killer. The Centers for Disease Control and Prevention in the United States pointed out, "Smoking can cause cancer, heart disease, stroke, lung disease, diabetes and chronic obstructive pulmonary disease, including emphysema and chronic bronchitis." Smoking also affects the gastrointestinal mucosa and can induce related diseases. Multiple large-scale studies have also shown that although other habits related to diet and exercise also show a close relationship with longevity and health, quitting smoking is still the most effective way to live longer. Therefore, to live longer, the first step is to say goodbye to cigarettes. Cultivating the personal hygiene habit of not smoking is not only beneficial to health, but also a manifestation of noble public health ethics.
Maintain an ideal body mass index
Obesity is the accumulation of excessive body fat and is not a sign of "health". More importantly, obesity can cause various complications, accelerate aging, and lead to death. Statistics show that the incidence of stroke and heart failure in obese individuals is twice that of individuals with normal weight, the incidence of coronary heart disease is two times higher, the incidence of diabetes is four times higher, and the incidence of gallstones is four to six times higher. Furthermore, the lifespan is significantly shortened. A 45-year-old male who is overweight by 10% will have a lifespan 4 years shorter than that of a person with normal weight. Research has also found that obesity can cause fatty liver and accelerate liver aging. Body mass index (BMI) is a globally recognized grading method for assessing the degree of obesity. To maintain an ideal body mass index, it is necessary to adhere to scientific exercise and a balanced diet. The calculation method is: BMI = weight (kg) divided by height (m) squared. The World Health Organization recommends a BMI between 20 and 22 as the ideal weight for adults.
Avoid excessive alcohol consumption
Medical research has found that for adults, drinking a small amount of alcohol every day (not exceeding 0.7 grams per kilogram of body weight in terms of alcohol) can contribute to good health. However, long-term excessive alcohol consumption (exceeding 2.5 grams per kilogram of body weight in terms of alcohol) can lead to aging, disease, and death. In the United Nations' list of the top ten factors harmful to human health, alcohol ranks fifth. Alcohol causes the most direct and greatest harm to the liver: excessive drinking can kill a large number of liver cells and cause a sharp increase in transaminase levels. Over time, it can easily lead to alcoholic fatty liver, hepatitis, cirrhosis, and even liver cancer. Regular alcohol consumption can harm the brain and nerves, leading to slow reaction, memory and intelligence decline, and even alcohol-related mental illness. Excessive alcohol consumption also increases the risk of gastritis, peptic ulcer disease, colorectal cancer, and cardiovascular accidents, and hinders the absorption of various trace elements (such as calcium and magnesium), leading to osteoporosis.
Regular exercise is about persistence
Taiesh Aesfogels, an exercise medicine expert, pointed out that at least 105 minutes of moderate-intensity exercise per week can benefit health. Everyone can choose suitable exercise programs based on their specific conditions. However, people with chronic diseases should exercise under the guidance of a doctor to avoid exacerbating the condition. For middle-aged and elderly people in general, aerobic exercises such as brisk walking, jogging, cycling, and swimming are recommended, with heart rates controlled at 100 to 140 beats per minute. These exercises can help alleviate back pain, joint degeneration, promote good sleep and gastrointestinal health, and effectively strengthen the physiological functions of blood vessels, heart, lungs, and brain, thereby improving overall physical fitness and enhancing immune resistance. It is worth emphasizing that the key to any exercise is persistence. Exercising sporadically will not produce significant results.
Balance diet and maintain gastrointestinal health
Eat three meals a day on time and in appropriate amounts. On the basis of ensuring balanced nutrition, eat more fresh vegetables, fruits, whole grains, and drink enough water to maintain gastrointestinal health and overall physical health. Among the five good habits discovered by Harvard University, each one is actually related to a key health point-the intestines. The smoothness of the intestines directly affects health. If constipation occurs frequently and feces stay in the body for a long time, toxins in the body cannot be eliminated in a timely manner, and harmful bacteria can proliferate in the intestines, overwhelming the good bacteria represented by bifidobacteria, leading to imbalance of normal intestinal flora. Mild symptoms include bloating, bad breath, and the appearance of yellow-brown spots, while in severe cases, it can lead to various diseases, including colon cancer. Some experts believe that "intestinal longevity leads to longevity." Therefore, a balanced diet, sufficient water intake, ensuring smooth intestines, maintaining the balance of intestinal flora, and reducing the absorption of harmful substances are crucial for intestinal and overall physical health.
