Rule of longevity: drink more coffee and drive less

It is difficult to live forever, and it is not necessarily difficult to prolong life through health preservation. The latest article on the AOL website sums up the golden rule of longevity based on the results of many foreign research institutions. Professor Gao Fangyi, former director of Beijing Institute of Geriatrics, interpreted this.

Take a nap at least 3 times a week. Napping can reduce people's chances of dying from coronary heart disease, according to a large study published in the Archives of Internal Medicine. People who took a 20-to 30-minute nap at least three times a week at noon were 37% less likely to die from coronary heart disease than those who did not take a nap at all.

Exercise for at least 15 minutes a day. Research shows that 15 minutes of exercise a day can make people live three more years, while people who exercise more and spend an average of 30 minutes a day can live four years longer than those who exercise for an average of 30 minutes. Gao Fangxiang suggests that the elderly should choose gentle and slow exercise, such as walking slowly, playing with five birds, playing with swords, and so on. The time can be chosen at 90 o'clock in the morning, have a rest at home for half an hour after breakfast, and then go to parks and other greener places for exercise.

The old man sleeps no less than six hours a day. Several studies have shown that seven hours is the best time to sleep, and people who sleep less than 6.5 hours a night are likely to lose their lives. Night after night, if you sleep less than 6 hours, your brain will age 4-7 years earlier. Gao Fangxiang reminded that people of different ages need different sleep time, and the elderly should not be less than 6 hours.

Drink coffee. Drinking four cups of coffee a day reduced the risk of type 2 diabetes by 50%, endometrial cancer by 25% and depression by 20%, the study found. But it should be noted that drinking four cups of coffee a day may bring sleep and neurological disorders to some people. Gao Fangxiang warned that drinking coffee should vary from person to person, not too much, especially at night. It is best to add some milk when drinking coffee to avoid the loss of bone calcium caused by coffee.

I drink tea every day. In a survey of more than 40,000 Japanese men and women, the researchers found that people who drank five or more cups of green tea a day had the lowest risk of dying from heart disease and stroke. Other studies on black tea have shown similar results. However, no matter which kind of tea you choose, it is best to drink it directly, or only add honey and lemon. Experiments have shown that the addition of black tea to milk may weaken the cardiovascular protective effect of black tea.

Have some blueberries for breakfast. In addition to vitamins and dietary fiber, blueberries are also rich in trace elements manganese. Manganese is of great benefit to strengthening bones and promoting metabolism. In addition, blueberries are also rich in natural antioxidants such as anthocyanins, which can prevent cancer. Psychiatrists at the University of Cincinnati in the United States have found that older people who drink a glass of blueberry juice every day perform better than their peers in memory and spirit.

Fish for dinner. A study from Ohio State University found that increasing the intake of omega-3 fatty acids can reduce the risk of chronic diseases such as coronary heart disease, type 2 diabetes, arthritis and cognitive impairment. Gao Fangxiang suggests eating more uncontaminated deep-sea fish or taking fish oil health products. When choosing and buying fish oil, you should pay attention to its composition, function, approval and approval of authoritative organizations, and do not blindly listen to advertisements and recommendations from others.

One jin of milk a day. After analyzing the relationship between vitamin D levels and health in 13000 people, Johns Hopkins University researchers found that those with the lowest vitamin D levels were 26 percent more likely to die from any disease than others. Fish and milk are the two main sources of vitamin D supplements. Gao Fangxiang suggests that it is best to drink one jin of milk every day, which can be divided into half in the morning and half in the evening. More outdoor exercise in the sun is also conducive to the synthesis of vitamin D in the body.

Stand up and read books and watch TV. Australian researchers found that people lose 21.8 minutes of life for every extra hour they sit. Gao Fangxiang said that being sedentary for a long time can reduce a person's physical fitness and may also lead to muscle atrophy. Therefore, when you are reading, reading newspapers, especially watching TV, you might as well get yourself out of your seat and stand for a while longer.

Join an interest group. In her book the influence of Friends, Carlin Flora, an American psychologist, says that people who have a fixed group of friends are 50 per cent more likely to live a healthy life than those who have no friends, and the risk of loneliness is even higher than obesity and prolonged inactivity. Researchers at Brigham Young University in the United States also found that lonely people had the same risk of death as people who smoked 15 cigarettes a day.

Learn a foreign language. Canadian scientists have compared CT scans and found that learning more than one language can help people with cognitive impairment improve their cognitive sensitivity. This advantage generally benefits from foreign language learning in childhood, but studies have shown that learning a new language later can also delay cognitive impairment.

Drive less. On the one hand, statistics show that the risk of people dying in a car accident is 1go 84; on the other hand, a study by the American Lung Association shows that reducing 33 million cars on the road has the same environmental effect as raising gasoline standards. Research published in the journal Epidemiology shows that if air pollution is reduced, life expectancy will rise.

Set yourself a high goal. An 80-year "longevity plan" at Stanford University in the United States found that people who persist in working towards high goals are subject to greater stress and responsibility, but live longer than those who are less stressed at work, have lower expectations of life, and invest less time and energy.

_ Source: people's Daily online