Maintaining a reasonable diet, moderate exercise, quitting smoking and drinking (life rules) and psychological balance can reduce the risk of hypertension by 55%, stroke by 75%, diabetes by 50% and cancer by 34%, prolong life expectancy by 65,438+00 years, and greatly improve people's quality of life and health level.
First, a reasonable diet.
It is believed that limiting energy intake, reasonable diet structure and intake of certain nutrients (especially antioxidant nutrients) play an important role in maintaining youth and delaying aging.
Some people put forward five principles of anti-aging diet: (1) eat less fat, replace meat with fish and sugar with honey; (2) High potassium and low sodium; (3) Give priority to coarse grains and eat less flour and rice; (4) Eat more fresh fruits and vegetables; (5) increase raw food.
Second, sleep for 7 to 8 hours every night.
Ensuring adequate and high-quality sleep is the premise of human health and longevity.
Adequate sleep can eliminate fatigue, make the human body generate new vitality, improve immunity and resist diseases. In addition, the afternoon 10 to 2 am is the most active time for human cell death and regeneration. At this time, if there is insufficient sleep, cell metabolism will be affected and the human body will accelerate aging.
Sleeping late for a long time, lack of sleep, even if you sleep for 8 hours the next day, it is difficult to recover its losses.
Third, control your weight and maintain a normal posture.
The increase of fat will aggravate the infiltration of macrophages, and the abnormal secretion of cytokines, especially the serious decrease of adiponectin, will break the metabolic balance of blood sugar, cause insulin resistance, and then develop into diabetes and aggravate aging.
According to literature reports, the incidence of diabetes in obese people is four times that of non-obese people.
In addition, the increase of fat leads to the increase of reactive oxygen species (ROS), the shortening of telomeres, the decrease of body fat content and the secretion of more adiponectin, which can reduce the production of ROS and prolong the life of the body.
Fourth, moderate aerobic exercise.
Mitochondrial DNA mutations accumulate with age, and after reaching a certain threshold, it can lead to serious obstacles in cell energy supply, which will lead to the decline of physiological functions of tissues and organs and accelerate aging.
A large number of studies show that moderate aerobic exercise can reduce mitochondrial DNA mutation, thus delaying the aging of the body; In addition, moderate aerobic exercise can improve the body's aerobic working ability, enhance the function of mitochondrial oxidative phosphorylation, and also help to delay aging.
Ps: The standard of moderate aerobic exercise is "age+heart rate = 170". People with good physical fitness can be slightly higher than this figure; People with poor physique can be slightly lower than this figure.
Do not smoke.
Smoking accelerates skin aging. Smoking can accelerate the production of MMP- 1 protein, degrade collagen in dermis, relax skin and increase wrinkles. Research data show that smokers are generally older than non-smokers 10%.
Long-term smoking will increase the risk of many diseases and accelerate the aging of the body. The incidence rates of lung cancer, laryngeal cancer, coronary heart disease and tracheitis of long-term smokers are 10-20 times, 6- 10 times, 2-3 times and 2-8 times higher than those of non-smokers respectively.
Six, drink less
Moderate drinking has an exciting effect on the human body, accelerating vasodilation and circulation, invigorating the spirit and relieving fatigue. It is best not to exceed 0.7 grams per kilogram of body weight per day (calculated by alcohol). Excessive drinking (more than 2.5 grams per kilogram of body weight per day, calculated by alcohol) promotes aging and induces disease and death.
Seven, maintain a good mental state
People's emotions, actions, secretion, digestion, absorption and metabolism are directly and indirectly controlled by the central nervous system, and the biosynthesis and secretion of enzymes and hormones that regulate metabolism are also controlled by the nervous system. The internal environment of human body must be stable and balanced in order to maintain health. If the central nervous system is dysfunctional, it will destroy the homeostasis of the internal environment, cause metabolic disorder and promote premature aging.