With the progress of life, however, bad living habits unknowingly threaten people's health, and many chronic diseases tend to be younger. Experts from the sub-health branch of the World Federation for the promotion of healthy lifestyles, according to the latest research results of experts from various countries, have summarized and announced the top ten healthy lifestyles in 2015. Come and see how many of them you have, and quickly correct your unhealthy habits.
1、 Wash your hands frequently
Researchers from grifswald University in Germany found that as long as staff wash their hands frequently, they can effectively prevent the spread of infectious diseases and reduce the sick leave rate of employees.
According to the Centers for Disease Control and prevention of the United States, hand washing is like an 'automatic' vaccine produced by the human body, which can effectively remove hand germs, reduce the spread of infection, and reduce the risk of diarrhea and respiratory diseases. Therefore, people are encouraged to wash their hands frequently.
2、 Happy to help others
Dr. Sarah & middot; conrath, a psychologist at the University of Michigan, found that helping others sincerely can increase their life expectancy by four years. However, it should be noted that if helping others for personal interests, there is no effect on longevity. According to Dr. conrath, giving selfless help to others can stimulate the 'nursing behavior system' in one's body, thereby reducing the secretion of stress hormones and promoting the secretion of hormones beneficial to body recovery, such as' intimacy hormones'.
3、 Socialize more
A study by the Department of human development and health of Harvard School of public health found that people with more social activities have better memory, while people who are usually close to family and friends have a lower chance of memory loss in old age. The research was published in the American Journal of public health.
A new study by the University of California, University of California, Berkeley, and San Francisco United Medical Project found that socially isolated women have about 75% higher risk of death than socially active women. And socially isolated men had a 62% higher risk of death than active men.
4、 Listen to music
Researchers at Osaka University in Japan have found that listening to music can reduce the level of human endothelium, thereby reducing blood pressure. Cortisol is a basic stress hormone. Under pressure, the human body needs cortisol to maintain normal physiological function. However, sustained excessive pressure can lead to high cortisol level for a long time, leading to high blood pressure.
5、 Go to sleep early
The University of California, Berkeley, found that the later you sleep, the more you eat. It's easier to eat high salt, high-fat and high sugar food after 8 p.m. Timothy Morgan Taylor, President of the American Sleep Medicine Association, said that going to bed early and getting up early can enhance immunity and combat viruses such as colds. Moreover, adequate sleep can greatly reduce the risk of heart disease, kidney disease, high blood pressure, diabetes, stroke and other chronic diseases. Even if you get sick, you can recover faster than the average person.
6、 Brisk walking
Harvard University research found that middle-aged and elderly women walk 45 minutes to an hour fast every day, in which the probability of wind can be reduced by 40%. According to a long-term survey conducted by the University of Pittsburgh in the United States, people who usually walk more often have larger gray matter volumes in the forebrain, hindbrain and hippocampus, and lower rates of cognitive impairment.
7、 Drink tea
The project of "Research on anti-cancer active ingredients and their mechanism of action of tea" is a key project supported by the National Natural Science Foundation of China. Before the human experiment, the project team spent 13 years to extract and screen the effective components of tea and completed the animal experiment. After 17 years of research on the mechanism of tea's anti-cancer effect and recent population intervention trials, they found that many components in Oolong tea, green tea and black tea have the effect of preventing oral cancer, lung cancer and other multiple malignant tumors. Tea polyphenols, tea pigments and catechins in tea have antioxidant capacity, which can inhibit the expression of cancer genes in vivo and block the proliferation of cancer cells.
8、 Meditation
Herbert Benson, a cardiologist at Harvard Medical School, pointed out that meditation can relax muscles, reduce anxiety and decrease the activity of tension hormones. Researchers at mahesi University of management in Iowa found that meditation can reduce the risk of heart disease by half in patients with cardiovascular disease.
9、 Eat less meat
A study published in the Journal of public health nutrition shows that vegetarians have a lower prevalence of hypertension than meat eaters. This is because the former have a lower average weight, and they eat a lot of fruits and vegetables.
A study by the American Diabetes Association shows that eating less meat reduces people's risk of metabolic syndrome, a group of risk factors associated with type 2 diabetes, stroke and heart disease.
10、 Bask in the sun
According to a research article published in cancer research, a famous medical journal, men who often bask in the sun are half or even 65% less likely to develop prostate cancer than men who don't often bask in the sun. That's because sunlight helps reduce the risk of prostate cancer, and the body can produce a vitamin D active ingredient through exposure to the sun. Vitamin D can promote the normal growth of prostate cells and inhibit the invasion and spread of prostate cancer cells.