一定要养成良好的生活习惯.docx
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一定要养成良好的生活习惯.docx
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一定要养成良好的生活习惯
一定要养成良好的生活习惯。
Peoplewhoarehappy,havinganactivesexlife,andwhoavoiddebts,outlivethemiserable,abstainersandthepoor,asdochocolateeaters,churchgoersandvegetarians.Newresearchshowsexactlyhowmanyyearslongerpeoplecanlivebyadoptinghealthybehaviours–fromstoppingsmokingandlosingweighttoeatinglessmeatandbeingpositive.
AHarvardUniversitystudythatmonitored600peoplefor60yearsshowsthatsevenlifestylefactorsarekeytodetermininghowwellweage–avoidingalcoholabuse,notsmoking,havingastablemarriage,exercisingregularly,maintainingahealthyweight,developinggoodcopingmechanismsandpursuingeducation.
"Successfulageingisn'tsimplyamatterofgenesorfate.Makinghealthychoicescanpavethewayforalong,vitallife.Howwellyouagewillhelpdictatehowlongyoustayaliveandhowhappyyouaretodoso," saytheauthorsofthestudy.
ResearchersatCambridgeUniversityhaveshownthatadoptingfourhealthybehaviours–exercisingregularly,eatingfiveportionsoffruitandvegetablesaday,notsmokinganddrinkingmoderately–couldbeworthanextra14years.
Researchalsoshowshowimportantmarriageis,addinguptoadecadetolife–atleastformen.Forwomen,thepictureismorecomplex,withsomeresearchsuggestingthatthestressandstrainoflivingwithamancantakeyearsoffawoman'slife.
1.8years
Beawinner
NobelPrize-winningscientistslivenearlytwoyearslongerthanthosewhowerenominatedbutwholostout,accordingtoaWarwickUniversitystudy.WinninganOscarcanalsoaddyears,accordingtoTorontoUniversityresearcherswhostudiedalltheactorstowinanaward.Winnerslivedfouryearslongeronaverage,whiledoublewinnersbaggedanextrasixyears.Onetheoryisthathighsocialstatushadapositiveeffect.
2years
Eatchocolate
Studieshavesuggestedthatdarkchocolateisgoodfortheheartandmayboostlongevity.ResearchbasedonHarvardgraduatesshowedchocolateeaterslivedayearorsolongerthanthosewhodonotindulge.Thosewhoateonetothreebarsamonthcameoutbestwitha36percentlowerriskofprematuredeath.Antioxidants,especiallyindarkchocolate,mayberesponsible.
2.5years
Havelotsofsex
Anumberofstudieshavesuggestedthatsexisgoodforhealthandlongevity.AUniversityofCaliforniastudyreportedthatitcouldaddmorethantwoyears,whileaBristolUniversitystudyshowedthatmenwhohavefrequentorgasmslivelonger.Theriskofanearlierdeathinmenwhohadsextwiceormoreaweekwashalfthatofmenwhosefrequencywaslessthanonceamonth..Thephysicalexerciseandmetalsenseofwellbeingarethoughttobeimplicated.
3years
Bereligious–andhavefriends
Regularattendanceatchurchorchapelcanbeasgoodforthehealthasjogging.AstudyattheUniversityofPittsburghshowedthatweeklyattendanceatareligiousserviceaddedtwotothreeyearscomparedwiththreetofiveforphysicalexerciseand2.5to3.5yearsforpeoplewhotakestatins."Regularreligiousattendanceiscomparablewithcommonlyrecommendedtherapies,androughestimatessuggestreligiousattendancemaybemorecost-effectivethanstatins,'' sayresearchers.Onetheoryisthatitreducesstresslevelsorthatthecamaraderieincreasestheabilitytocopewithstress.Asimilareffecthasbeenfoundforhavingfriends.HarvardUniversityresearchshowsthatmenandwomenwhowerelesslikelytoattendchurch,travel,ortakepartinsocialactivitieswere20percentmorelikelytodieearlythanthosewhosocialisedthemost.Thosewhoengagedleastofteninactivitiessuchaswork,shopping,orgardening,were35percentmorelikelytodieprematurely.
3.6years
Eatlessmeat
Dietswithlowlevelsofmeatandvegetariandietshavebeenlinkedtolowerriskofprematuredeath.AreviewofresearchbypublichealthspecialistsatLomaLindaUniversityinAmericalookedatthelifeexpectancyofthosewhorarelyatemeat–lessthanweekly–andfoundthatlong-termadherencetosuchadietadded3.6yearstolife."Resultsraisethepossibilitythatalifestylepatternthatincludesaverylowmeatintakeisassociatedwithgreaterlongevity," theysay.Thehealtheffectmaybeduetolowersaturatedfatintakeandhigherantioxidantlevelsasaconsequenceofeatingmorefruitandvegetables.
3.7years
Keepactive
Moderatetohighlevelsofactivitycanextendlifebybetween1.3and3.7years.ResearchersatErasmusUniversityintheNetherlandssaythemainreasonisthebeneficialeffectthatphysicalactivityhasontheheart.Exercisealsomeanspeoplearelesslikelytobeoverweightandmorelikelytohaveabetterqualityoflife.
4years
Drinkwine
Regulardrinkingofsmallamountsofwinecanaddfouryearstolifeforaman,accordingtoaDutchstudy.ResearchersfromWageningenUniversityfoundthatmenwhodrankabouthalfaglassofwineadaywere38percentlesslikelytodieprematurely.Theresearcherssuggestthatsmallamountofwinemaybegoodfortheheartandthatitmaypreventbloodclotsandalsoboostlevelsofgoodcholesterol.
4.1years
Havelowbloodpressureandcholesterol
Havingalowbloodpressureandcholesterollevelsareassociatedwithafour-year-longerlifespan,accordingtoaYaleUniversityreport.
5years
Beeducatedandplaygolf
Highlyeducatedwomencanexpecttolivemorethanfiveyearslongerthantheirless-educatedcontemporaries,whilemenwithauniversitydegreehaveanextra7.8years,accordingtoaHarvardUniversitystudy.Adoptionofhealthierlifestylesisoneexplanation,andoneofthebiggestdifferenceswasinheartdiseaserates.ADanishstudyfoundmoremodestincreasesinlifeexpectancy–2.7yearsforwell-educatedmenand2.2yearsforwell-educatedwomen.OtherresearchshowsthatmenandwomenwithPhDslivelongerthanthosewithMastersdegrees,whointurnoutlastthosewithadegree.ResearchattheKarolinskaInstituteinSwedenshowsthatgolferslivefiveyearslonger.Thestudyshowsa40percentreducedriskofaprematureend.Exercisemaybepartlyresponsible,butthehealthbenefitsofcompanionshipbeimplicated,too.
6.6years
Eatwell
AdoptingadietproposedbyresearchersatErasmusUniversitycouldincreaselifeexpectancyby6.6years.Thedietinvolvesdailyconsumptionofdarkchocolate,almonds,fruitsandvegetables,garlicandwine–andfishfourtimesaweek.This,saytheresearchers,couldcutheartdiseaseriskby76percent."Itpromisestobeaneffectivesafe,cheap,andtastyalternativetoreducecardiovasculardiseaseandincreaselifeexpectancyinthegeneralpopulation," theysay.
7years
Loseweight
Losingweightcanaddasmuchassevenyearstolife.AteamatOxfordUniversityshowedthatpeoplewhoareobeseattheageof40–bodymassindexorBMIgreaterthan30–died,onaverage,sevenyearsearlier.AHarvardstudyfoundthatpeoplewhogainednomorethanfivepoundsbetweenage20andmidlifehadonethirdtheriskofdiabetes,heartdisease,highbloodpressure,andgallstonesasmenandwomenwhoputonbetween11and22pounds.
7.5years
Staypositive
Studybasedon660peopleagedover50showsthatthosewhohadamorepositivetakeonlifeandageinglivedonaverage7.5yearslongerthanthegrouches.Resultsfromthe23-yearYaleUniversitystudyaresupportedbyworkintheNetherlandswhichshowsthatoptimistsalsolivelonger.Optimistshada55percentlowerriskofearlydeath.Researcherssaypessimisticpeoplemaybemorepronetodevelopinghabitsandproblemsthatcutlifeshort,suchassmoking,obesityandhighbloodpressure.
8to10years
Don'tsmoke
Notsmokingaddsupto10yearstolife.AteamattheUniversityofHelsinkifoundthatthosewhohadneversmokedlivedanaverage10yearslongerthanthosewhosmokedmorethan20aday.ResearchonmeninNewZealandshowedthat50percentofsmokersdieprematurely,andthattheydie14yearsearlierthannon-smokers,andheartdisease,strokesandcancerareamongthebiggestkillers.Thegoodnewsforsmokersisthatitisnevertoolatetogiveup,AccordingtotheUSNationalInstituteonDrugAbuse,a35-year-oldmanwhoquitssmokingwill,onaverage,increasehislifeexpectancyby5.1years.AstudyattheErasmusMedicalCentreinRotterdamshowedthatevenmenwhounderwentheartsurgerylivedthreeyearslongeriftheygaveupsmokingaftertheoperation.
10years(men)
Getmarried
AccordingtoaChicagoUniversityreport,marriedmenlive,onaverage,10yearslongerthannon-marriedmen,whilemarriedwomenliveaboutfouryearslongerthannon-marriedwomen.Onetheoryisthatmenwhomarryaddyearstotheirlifebecausetheyadoptlessriskyandmorehealthylifestylesasaresultofthecommitmentbroughtonbymarriage.Marriedwomenmaylivelongerduetoimprovedcombinedfinancialwellbeingasaresultofmarriage.However,oneSwissstudyfoundthatbeingmarriedshortensawoman'slifeby1.4years,possiblyduetothestressandstrainoflivingwithaman.AccordingtoanAustraliangovernmentreport,nevermarryingincreasestheriskofdeathoverthenext10yearsby10.6percent,whilebeingseparatedordivorcedincreasesitby9.4percent.
10-plusyears
Behappy
Astudybasedonnunsshowsthatthehappiestlivedadecadelongerthanthemiserable.Thetwo-yearstudyattheUniversityofKentucky,foundhappynunswerealsolesslikelytodevelopAlzheimer's.Onetheoryisthathappypeoplearemorelikelytospotwhentheyareillandseekhelp,andlesslikelytosmokeandbestressed.
14years
Changeyourlifestyle
Changingfourbehaviourscanadd14yearstolifeexpectancyaccordingtoastudyba
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