1. Protect DNA. The shorter telomeres (chromosome ends) that become shorter with human aging, the easier it is for people to get sick. A healthy lifestyle, such as a reasonable diet and exercise, can improve the level of an enzyme that prolongs telomeres and protect telomeres.
2. Do things seriously. An 80-year-long study found that serious and responsible people not only pay attention to details and have perseverance, but also are better at health care, stronger interpersonal relationships and more successful careers.
Step 3 make friends. The latest research in Australia found that making friends is good for longevity. Compared with people with few friends, the mortality rate of "social butterfly" of the elderly in 10 is lower.
4. Choose friends. Many studies have found that obesity is socially contagious. If your friend is obese, your obesity rate will increase by 57%. So it's best to choose people with healthy lifestyles as friends.
5. Quit smoking completely. A 50-year study in Britain found that quitting smoking at the age of 30 can increase life expectancy 10 years; Quitting smoking at the age of 40, 50 and 60 can increase life expectancy by 9, 6 and 3 years respectively.
Take a nap in the afternoon. A nap is good for longevity. A study involving 24,000 participants found that a regular nap can reduce the risk of death from heart disease by 37%.
7. Mediterranean diet. A meta-analysis of 50 studies involving 500,000 people found that a Mediterranean diet dominated by fruits, vegetables, whole grains, olive oil and fish can significantly reduce the risk of metabolic syndrome.
8. Eat eight full meals. It is found that the longevity cheats of Okinawa residents in Japan are related to their eating habits of eating more vegetables and lower calories. They follow the principle of "eight points full".
9. lose weight. Losing weight can reduce the risk of fatal diseases such as diabetes and heart disease. Eating more dietary fiber and exercising regularly can effectively reduce your stomach.
10. Exercise regularly. Regular exercise can reduce the risk of heart disease, stroke, diabetes, some cancers and depression. It is recommended to exercise moderately for 2.5 hours every week.
1 1. Drink moderately. Moderate drinking is good for longevity. The American Heart Association recommends that men and women drink no more than 1 cup and 1-2 cups a day, respectively. People who never drink had better not drink.
12. Rich spiritual life. A 12-year study on the elderly over 65 years old found that the elderly with rich spiritual life had higher levels of key immune proteins and lower mortality.
13. Tolerance. Long-term anger will reduce lung function and increase the risk of heart disease, stroke and other diseases. Tolerance can reduce anxiety, lower blood pressure and make breathing smoother.
14. Pay attention to safety. Car accidents are the fifth leading cause of death in the United States. Safety measures such as wearing seat belts can reduce the death rate or serious injury rate of car accidents by 50%.
15. Ensure sleep. Adequate quality sleep can reduce the risk of obesity, diabetes, heart disease and emotional disorders, and recover faster after illness. On the contrary, sleeping less than 5 hours a night will greatly increase the risk of premature death.
16. Good at decompression. Studies have found that lifestyle changes such as decompression can prevent heart disease. Yoga and meditation are both good ways to relieve stress.
17. A Japanese study of 13 years found that people with clear goals have lower mortality rates from diseases such as wind and heart disease.
18. Many studies show that married people live longer than single people. This is not unrelated to the fact that marriage brings more social and economic support.