Recently, an article published by the American “network doctor of medicine” pointed out that with the growth of age, the telomeres at the ends of chromosomes in our bodies begin to shorten, and telomeres play an important role in determining the lifespan of cells. Shortening telomeres will also lead to people being more vulnerable to diseases. In the face of such natural decline, many people sigh that there is nothing they can do, but new research shows that changing lifestyle can produce an enzyme that can increase telomere length, protect telomere integrity, and slow down cell aging. Therefore, we might as well change from now on and firmly lock our “longevity factor” through the following new methods.
I am serious and responsible. An 80 year study found that people who are conscientious and responsible live longer. Researchers evaluated people’s attention to detail and persistence in doing things, and found that people who pay attention to detail and are serious and responsible will make more efforts to maintain health, establish strong interpersonal relationships and better career development, so they will be more positive and optimistic and live longer.
Have a sense of mission. Having a goal in mind and taking active action to achieve it is conducive to longevity. Through 13 years of monitoring, Japanese researchers found that men with a strong sense of mission had a lower risk of dying from stroke and heart disease than those with a low sense of mission. Research by Rush University Medical Center in the United States also shows that setting a larger goal in life can effectively reduce the risk of Alzheimer’s disease.
Meditate for 5 minutes every day. For most people, there is no escape from stress, but it can be controlled by effective methods. Research shows that stress management can not only help prevent heart disease, but also improve the health status of patients with heart disease. First, face up to and accept the existence of pressure, and then try to adjust the pressure through yoga, meditation or deep breathing every day. You will find that just letting your heart calm down for 5 minutes can produce good results.
Make the right friends. You should thank your friends, they can make you live longer. An Australian study found that people with extensive social networks live an average of 10 years longer than people who lack friends. Especially making friends with people who have a healthy lifestyle. Because research shows that if you have an obese friend, your chances of gaining weight increase by 57%.
Find spiritual sustenance. Research shows that people who regularly participate in volunteer activities or religious ceremonies tend to live longer than those who do not like to participate. A 12-year-old study in the United States shows that among people over the age of 65, those who participate in volunteer activities more than once a week have a much higher level of a certain key immune protein than those who do not participate in any activities. Facts have proved that actively participating in strong social networks and giving spiritual sustenance can improve the overall health level.
Try to forgive others. Letting go of resentment has unexpected health benefits. Research shows that anger is related to the occurrence of heart disease, stroke, lung function decline and other diseases. Forgiving others can reduce anxiety, lower blood pressure, make your breathing easier and more pleasant, and these benefits will become more obvious with the growth of age. You may as well put down your resentment and realize the peace and harmony brought by forgiveness.
Sleep is the top priority. Research has proved that high-quality sleep can reduce the risk of obesity, diabetes, heart disease and depression, and help you recover faster. Therefore, sleep is the first tonic for health preservation, and everyone should regard sleep as a top priority. Experts suggest that at least 6 hours of sleep should be guaranteed every night. If you sleep less than 5 hours, you will increase the risk of early death, and staying up late is more likely to cause fatigue, low spirits, premature aging, decreased immunity, anxiety and other problems.
Exercise at least 10 minutes every day. Research shows that people who exercise regularly live longer on average than those who do not exercise regularly. Research shows that regular physical exercise can reduce the risk of heart disease, stroke, diabetes, depression and some cancers, and also help you keep your mind sharp when you get old. Many people complain that they don’t have time to exercise. In fact, as long as they have time to exercise for 10 minutes every day, they can exercise for 2.5 hours every week, which also has a good fitness effect.
Use safety equipment. Traffic accidents are the fifth most common cause of death in the United States. Deaths caused by head injuries are particularly common among people aged 1 to 24 years old, and most of the casualties caused by cycling and motorcycles are due to head injuries. Developing the habit of wearing a helmet and wearing a safety belt is a simple and effective way to improve the chances of longevity. Data show that wearing a seat belt can reduce the death or serious injury caused by traffic accidents by 50%.
Drink no more than 1 cup. Research by the National Institute of alcohol abuse and alcoholism in the United States shows that alcohol can damage five major organs of the body, including the heart, brain, liver, pancreas and kidney. Another study showed that the decline of short-term memory function was accelerated by 5.7 years and the decline of comprehensive cognitive function was accelerated by 2.4 years after 10 years in people who drank more than those who drank less. Moreover, people who drink a lot are more likely to suffer from heart disease. The American Heart Association recommends that women should drink no more than one cup a day, and men should also limit their drinking to 1-2 cups.
Quit smoking as soon as possible. It is well known that quitting smoking can prolong life, but the specific effect may surprise you. A 50 year long survey in the UK found that quitting smoking at the age of 30 can increase life by 10 years, and quitting smoking at the age of 40, 50 and 60 can increase life by 9, 6 and 3 years respectively.
I insist on taking a nap. Forming a good habit of taking lunch breaks can make you live longer. A study of 24000 participants found that people who regularly took a nap had a 37% lower risk of heart disease than those who occasionally took a nap. Researchers believe that siesta can protect the heart by reducing stress hormones.
Promote Mediterranean food matching. The Mediterranean diet generally includes various fruits, vegetables, grains, olive oil and fish. A study involving more than 500000 people showed that Mediterranean diet significantly reduced the risk of metabolic syndrome, including obesity, elevated blood sugar and blood pressure, thus reducing the risk factors of heart disease and diabetes.
Learn to eat from Okinawans. Okinawa has the highest proportion of residents over 99 years old in the world. Their eating habits are to eat more green vegetables and low calorie food, and adhere to the tradition of eating “eight full” every meal.
Get married. Research shows that married people tend to live longer than single people. Some people will argue that this is because marriage enables both parties to support each other in economic and social relations. But research shows that even divorced and widowed people live longer than those who are not married.
Turn off the TV. Wasting too much time in front of the TV will seriously damage your health. The study found that people who watched TV for more than 4 hours a day had a 46% increased risk of heart disease compared with those who watched TV for no more than 2 hours a day, and every additional hour they watched increased the risk of heart disease by 18%.
Eat every meal for at least 20 minutes. Many people think that eating fast is a sign of health and vitality. However, scientific eating behavior requires us to chew carefully and swallow slowly, because slowing down the eating speed is conducive to protecting the health of the esophagus and gastric mucosa, promoting synchronous digestion and absorption of the small intestine, and helping us control our weight. Experts suggest that the best time to eat is 20 minutes.
Exercise your muscles. After investigating more than 3600 elderly people who participated in the national health and nutrition survey of the United States, researchers found that the higher the muscle mass, the lower the mortality rate. Therefore, the elderly should also exercise their muscles properly, actively improve the composition of their body composition, increase muscle and reduce fat.