Lack of vitamin D will increase people's risk of many potentially fatal diseases. It is recommended to bask in the sun for 15-30 minutes every day around noon, and at the same time ensure that you will not get sunburned, otherwise your health benefits will be wasted.
Floss your teeth every night.
Studies have confirmed that gum disease is associated with the increased risk of other diseases, including heart disease, diabetes and some cancers. Therefore, dental experts advise people to clean their teeth every night.
3. Keep a pet dog.
Keeping a pet has a calming effect, which can lower blood pressure and reduce the possibility of heart attack. Another study shows that people who walk their dogs every day live an average of seven years longer than those who don't have dogs.
Don't put the fruit in the refrigerator.
Studies have shown that fruits stored in cold storage contain less nutrients than fruits stored at room temperature. For example, tomatoes and peppers stored in bowls contain twice as much beta carotene and 20 times as much lycopene as fruits and vegetables stored in refrigerators. Intake of these two antioxidants is beneficial to heart health and can reduce the incidence of some cancers.
5. Sing a song in the shower.
Singing often can promote health more than taking vitamins. Singing in the bath can reduce stress, promote heart health and prevent depression.
6. Eat twice as much fruit and vegetables.
People who eat 8 or more servings of fruits and vegetables every day are less likely to die of heart disease than those who eat only 3 servings of fruits and vegetables 1/4. This is because extra fruits and vegetables contain a lot of important vitamins and antioxidants, which can improve the function of immune system and avoid premature aging.
7. Avoid complaining.
Optimists can live longer than pessimists 12 years. Complainers are more likely to get viral diseases, and are less willing to carry out necessary self-examination (such as breast cancer and skin cancer screening).
8. Drink more apple juice.
Apple juice helps to keep the brain young. Drinking only 2 cups of apple juice a day can reduce the formation of sticky plaques in the brain of patients with cognitive impairment.
9. Draw a family tree and master the family history.
A clear understanding of the health history of family members can predict their future health status, because many diseases are related to heredity, especially heart disease and cancer.
10, stir thoroughly before drinking tea.
Tea is rich in antioxidants (polyphenols), which helps the human body to resist heart disease, cancer and premature aging. People who drink tea moderately live longer than those who don't drink tea often. What needs to be remembered is that the tea leaves should be fully stirred before drinking tea. This method can make tea release more anti-aging components of 15%.
1 1, take turns to stand on one leg every morning.
It sounds strange, but standing on one leg in turn every morning when dressing will force the body to maintain balance and strengthen the core muscles (back, pelvis and abdomen) that support the spine. This good habit can benefit you when you are old.
Have sex at least twice a week.
Compared with people who have sex twice a week, people who have sex less than once a month have twice the risk of premature death. Couples with healthy sex life look 7 years younger, which may be because sex life can reduce stress, feel more satisfied and sleep better.
13, eat 3 walnuts a day.
Walnut is the healthiest nut because it contains the most powerful anti-disease and anti-aging antioxidants. Eating three a day will benefit you completely.
Make six reliable friends.
Establishing close friendship and family relations is the secret of longevity and health. Friends can provide emotional support to help people cope with stress; Feeling concerned can promote the brain to produce dopamine and oxytocin, which is beneficial to brain growth and delay aging. The best number of friends for everyone is six.
15, watch less TV every night 1 hour.
After the age of 25, watching 1 hour TV will shorten people's life span by 20 minutes. This is because the longer you watch TV, the longer your body will sit still and do nothing; Muscles can't be exercised, calories can't be burned, and the risk of illness and premature death increases.
16, make sure not to miss the annual physical examination.
Physical examination can diagnose diseases at an early stage when they can be treated. Whether it is smear test, blood pressure test or mammography, we should pay enough attention to it.
17, pay attention to the waist circumference.
Waist circumference can predict heart disease better than weight (or height and body mass index), because waist circumference can show the existence of visceral fat.
18, laugh at least 20 times a day.
As adults, we only laugh 5~ 15 times a day on average, while children can laugh easily 100 times a day. Laughter can enhance the function of immune system and reduce the release of stress hormones, thus playing an anti-cancer role.
19, quit smoking.
Smoking will not only shorten people's life span by about 10 years, but also reduce the quality of life of the elderly, because smokers are more likely to suffer from diseases that make them feel weak.
20. Have a firm belief.
More than 1000 studies have confirmed the correlation between belief and longevity. This is because a firm belief helps people cope with stress and has a protective effect on the heart, respiratory tract and digestive tract.