Harvard University has published a study showing that if the hard work is considered to have this anti -aging effect, humans can extend the life of more than 20 years.
The study published in the Journal of Nutrition and researched by researchers from the Harvard Th Chan Harvard School and the US Veterans.They analyzed data of 719,147 US veterans from 40 to 99 years old (3,337 deaths during the study period).
The author of the study said that men who have done these 8 habits from the age of 40 will live an average of 24 years longer than those who do not work and in women for 21 years.Even if you start developing 8 healthy habits at the age of 60, you can still live longer than 18 years.
1. Exercise
The study noted that exercise reduced 46% of the risk of death due to all causes compared to those who did not exercise.
The authors said people who were found to live longer than often exercise at 47 minutes, 48 minutes of cycling, 55 minutes swimming, 1 hour basketball and 1.5 hours of boat rowing per week.
2. Do not abuse painkillers
Avoid abuse of painkillers is the second most important factor in extending life, reducing the risk of premature death.The Ministry of Health and Human Services of the United States have declared "addicted" to painkillers as "emergency of public health" nationwide.Although it relieves pain, overdose can cause dizziness, coma and shortness of breath.
3. No smoking
The study noted that smoking never reduced 29% of the risk of early death and "never too late to quit smoking".
"Addiction" tobacco is currently defined as a chronic disease and smoking at all ages is beneficial in reducing the risk of cardiovascular diseases such as pneumonia, respiratory infections, stroke, copperIn improving the immune system function.
4. Reduce stress
When social competition becomes more fierce and increasing pressure, effective stress control can reduce the risk of early death by 22%.Reducing stress is beneficial for mental health, enhances immunity, reduces cardiovascular burden and reduces muscle tension and pain.
If you cannot manage stress yourself effectively, you can talk to family and friends, or seek support from psychologists.
5. There is a plant -based diet
Plant -based diet increases the probability of life expectancy to 21%.In all plant -based diets, the authors say the Mediterranean diet is considered extremely beneficial for health because it is rich in whole grains and green vegetables.
6. Avoid drinking drunkenness
Every day drink more than four glasses of alcohol or alcoholic beverages is considered alcoholism and avoiding alcohol abuse can reduce the risk of early death.
7. Get enough sleep
A good night's sleep (7 to 9 hours per night without insomnia) reduces 18% of early death due to all causes.Dozens of studies have confirmed that poor sleep quality is the main cause of health problems and early death.
8. Good social relations
Research shows surrounded by positive social relationships that can increase the life expectancy to 5%.Social isolated people have a 32% higher mortality rate than those who have good social relationships.People who feel lonely are 14% higher than those who are not isolated.
Experts on longevity reveal the "best life" exercises!
The most useful exercise for life expectancy is to go up and down the stairs and climb the hill!The documentary Netflix "Life expectancy: The mystery of the green land" directed by the writer Dan Buettner, mentioned this topic.
Walking up and down the stairs is nothing new to us but it is a form of exercise.More surprisingly, this exercise has a direct correlation with longevity.
Walking up and down stairs increases metabolism
American personal coach Sandra Lordén Alvarez (in the US) explained: Just going up and down the stairs can increase metabolism and help you burn more calories throughout the day.This will lead to weight loss if you do it consistently, day to day.
Walking up and down stairs helps to remove cellulite
Going up and down stairs or climbing hills, climbing is an effective "weapon" against cellulite, especially in the buttocks and legs.It is also a way to train the cardiovascular system.
The only thing to note when doing this exercise is the right posture.Pay attention to keep the spine straight when up and down the stairs, do not move the focus forward.In addition, swinging hands up and down the stairs is also very good because it can activate the muscles of the whole body more effectively.