The Lancet sub-journal: 5 good habits that can help Chinese people live longer

If you are in your early twenties now, have you ever thought about what your life will be like when you are 30?

If you are in your 50s or 60s now, do you still remember what kind of life you lived when you were 30?

The Chinese say that at thirty, one should be able to stand on one's own feet. This means that at around thirty years old, people begin to mature, can be independent in society and achieve something.

The word "success" is always inseparable from the "1" of health, which is the flag. This 1 must always lay the foundation to give the various "0"s behind it a chance to line up.

Recently, a major research result from a Chinese team published in the journal The Lancet Public Health pointed out to the Chinese people how to extend our life expectancy through comprehensive lifestyle changes. This is also a landmark study. Before this, research on the correlation between comprehensive lifestyle (rather than individual lifestyle) and life expectancy was mainly focused on North American and European populations, and there was no evidence for Chinese people. This time, the assessment conducted by the team of Li Liming and Lv Yun from Peking University and the team of Zhao Liyun from the Chinese Center for Disease Control and Prevention finally gave us a direction.

The research method is quite complicated, so there is no need to bother to understand it. All you need to know is:

8. There are five low-risk lifestyles that can extend our life expectancy;

9. Compared with Chinese people who adhere to 0-1 low-risk lifestyle, people who adopt all 5 low-risk lifestyles, both men and women, have a longer life expectancy at the age of 30. They are 8.8 years longer for men and 8.1 years longer for women;

10. The main reason for the extension of life expectancy is the reduction of mortality rates related to cardiovascular disease, cancer and chronic respiratory diseases. These five low-risk lifestyles that can greatly reduce disease-related mortality and extend life expectancy are:

11. Tobacco: Do ​​not smoke, or quit smoking for reasons other than illness;

12. Alcohol: It is not recommended to drink alcohol, and the daily drinking amount should be light to moderate, that is, the pure alcohol intake for men is less than 30 grams/day and for women is less than 15 grams/day;

13. Exercise: Physical activity level is moderate or above among people of the same age (<50 years old, 50-59 years old, ≥60 years old) and gender;

14. Diet: 1 point is awarded for each of the following five items: "eat fresh vegetables every day, eat fresh fruits every day, eat red meat 1 to 6 days a week, eat beans ≥ 4 days a week, eat fish ≥ 1 day a week", otherwise 0 points. A total score of 4 to 5 indicates low risk;

15. Weight: Body mass index (BMI) between 18.5 and 27.9 kg/m2, with waist circumference less than 90 cm for men and less than 85 cm for women. The BMI range is set to prevent extremely high or low body weight and central obesity.

The above is for your reference.

It is never too late to start a healthy lifestyle. If you want to reduce the suffering of chronic diseases in your old age, you need to strengthen the management of your diet and lifestyle from now on. How does the saying go: The best time to plant a tree is ten years ago, and the second best time is now.

Author: Liu Suiqian, certified registered dietitian of the Chinese Nutrition Society

Source: Suiqian's Nutrition Hut

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