According to a recent study, the following five healthy habits are strongly linked to significantly increasing people's life expectancy.
Developing these habits allows you to increase a person's life expectancy by an average of more than 10 years. At the same time, the life expectancy of men increases by 12 years, and women - by 14 years.
No smoking
The relevant survey statistics show that 2.5 million people worldwide die annually from smoking. Tobacco is the number one “killer”.
Various Centers for Disease Control and Prevention state that smoking contributes to diseases such as cancer, heart disease, stroke, lung disease, diabetes, and chronic obstructive pulmonary disease, including emphysema and chronic bronchitis.
At the same time, smoking can also affect the gastrointestinal mucosa and cause associated diseases.
Numerous large-scale studies also show that other habits such as regular dietary control and exercise are also strongly associated with longevity and health.
At the same time, quitting smoking remains the most effective way to avoid premature death and allows you to live longer. Therefore, in order to live a long life, you should first say goodbye to cigarettes.
Maintain an ideal body mass index
Obesity is caused by excessive accumulation of fat in the human body. Obesity can cause various complications and accelerate the aging process and increase the likelihood of death.
Statistically, compared to people of normal weight, obese people are twice as likely to have cerebral embolism and heart failure, and twice as likely to suffer from coronary heart disease.
Such people are approximately four times more likely to have complications caused by diabetes and four times more likely to have gallstones.
According to available data, a 45-year-old man who is 10% overweight has a life expectancy that is 4 years shorter than men of normal weight.
Body mass index (BMI) is a globally recognized method for assessing obesity. Calculation method: BMI = a person's weight in kg divided by the square of the person's height in meters. The ideal weight for an adult is between 20 and 23 BMI.
To maintain an ideal BMI, it is necessary to adhere to reasonable exercise and a scientifically balanced diet.
Do not drink alcohol
Long-term excessive alcohol consumption of more than 2.5 grams per kilogram of body weight per day in terms of alcohol can accelerate aging, cause various diseases and lead to death.
According to the UN, alcohol ranks fifth among the ten main factors threatening human health.
Alcohol consumption has the greatest impact and causes the greatest damage to liver health.
Over time, drinking alcohol can lead to alcoholic fatty liver disease, hepatitis, cirrhosis, and even liver cancer. Regular drinking can damage the nerves in the brain, slow down reaction times, impair memory and intelligence, and lead to alcoholic psychosis.
Excessive alcohol consumption also increases the risk of developing gastritis, peptic ulcers, colorectal cancer and cardiovascular and cerebrovascular diseases, and also leads to difficulties in the absorption of various microelements, such as calcium, magnesium, causing osteoporosis, brittle bones and other diseases.
Regular exercise
Sports medicine experts say that it is healthy to exercise for 105 minutes at a moderate intensity each week. You can choose the right sports according to your specific situation.
Aerobic exercise such as brisk walking, jogging, cycling and swimming is recommended for middle-aged and older people, with the heart rate controlled at 100-140 bpm.
These exercise methods help solve problems such as back pain, joint degeneration, and others. At the same time, the exercises are useful for improving sleep quality and gastrointestinal health, and they help strengthen the physiological functions of blood vessels, heart, lungs, and brain, thereby comprehensively improving physical fitness and enhancing human immunity.
Maintain a sensible diet
Three meals a day should be standardized in time. Based on ensuring a balanced diet, it is recommended to eat more fresh vegetables, fruits and whole grains, and drink enough water to keep the stomach smooth and healthy.
Each of these 5 healthy habits found in the research is related to the gut. The permeability of the intestinal tract directly affects human health.
If a person suffers from frequent constipation, the stool remains in the body for a long time, and toxins in the body cannot be eliminated in time.
At the same time, harmful bacteria in the intestines will multiply, which will lead to disruption of the normal intestinal flora.
In mild cases, bloating, bad breath, chloasma and other various diseases of the internal organs may occur.
Some experts have suggested that gut health is a fundamental factor influencing life expectancy.
Therefore, eating sensibly, drinking enough water and keeping your gastrointestinal tract running smoothly are critical to good health.
Earlier we talked about what happens to the body after giving up sugar .
