Lifestyle-related diseases are the root cause of chronic illnesses and cancer. Over 80% of cancers are caused by environmental factors and improper lifestyle choices, yet cancer can be prevented by avoiding unhealthy habits. Whether you seek longevity or are indifferent to it, the choice is yours between these ten life-shortening habits and ten longevity-promoting habits!
The Top Ten Life-Shortening Habits
Unhealthy Lifestyle
No. 1: Lack of Exercise
An article in the world-renowned medical journal The Lancet points out that one in every ten premature deaths is caused by insufficient physical activity. In China, 12%-19% of the risk factors for the five major chronic diseases—coronary heart disease, stroke, hypertension, cancer, and type 2 diabetes—are attributed to a lack of exercise!
The World Health Organization announced in 2013 that physical inactivity has become the fourth leading risk factor for global mortality. It is estimated that 3.2 million people worldwide die from this cause annually, and the number is growing year by year.
No. 2: Crossing Your Legs
Are you sitting with your legs crossed or sitting upright right now? Crossing your legs has very serious health risks:
When one leg is placed over the other, the pressure on the spine is uneven, and the soft tissues around the spine are stretched. Doctors warn that long-term habits of this nature can lead to spinal deformity and back muscle pain.
The veins behind the knees and legs are compressed, hindering blood circulation and increasing venous pressure, which can easily lead to varicose veins in the lower limbs over time.
Keeping your legs tightly crossed can cause a local temperature rise in the groin area, which promotes bacterial growth and affects reproductive health. Therefore, sit up straight and try to avoid crossing your legs.
No. 3: Spending Long Hours in Front of a Computer
I believe many people fall into this trap—sitting for long periods every day in front of a computer. Research from the University of Queensland in Australia found that the harm of sitting for one hour is equivalent to smoking two cigarettes, which equates to losing 22 minutes of life. Sitting in front of a computer for long periods without moving is a static activity that increases blood viscosity. This may lead to deep vein thrombosis in the lower limbs; if a thrombus detaches during movement, it could cause a pulmonary embolism, which in severe cases can lead to sudden death.
Maintaining the same posture in front of a computer for a long time causes tension in the cervical spine, compressing nerves and blood vessels, leading to dry and swollen eyes. It also disrupts the balance between cervical vertebrae, causing stiffness and straightening of the neck, which can trigger cervical spondylosis.
No. 4: Drinking Too Little Water
Drinking water is a small matter, but drinking too little is a big problem!
When you feel thirsty, your body has already lost 1% of its body weight in water, and bodily functions are already affected. At 2%, exercise and behavior are negatively impacted, accompanied by feelings of depression and reduced appetite. When the loss reaches 4% to 8%, symptoms such as dry skin, hoarseness, and general weakness appear; any further severity could be life-threatening.
No. 5: Straining During Bowel Movements
Constipation and excessive or improper straining during bowel movements can easily trigger cardiovascular and cerebrovascular accidents, such as acute myocardial infarction or cerebral hemorrhage, leading to sudden death. This is common among middle-aged and elderly people, especially those who already have hypertension, arteriosclerosis, coronary heart disease, or diabetes.
No. 6: Loving Iced Beverages
It is extremely dangerous for the elderly to consume large amounts of iced beverages because the esophagus is located behind the heart and the stomach is at the base of the heart. Therefore, drinking large amounts of iced beverages can induce coronary artery spasms, which can easily lead to sudden death.
No. 7: Using Your Phone While on the Toilet
Did you take your phone to the toilet today? What about yesterday or the day before?
Using a phone or reading while on the toilet distracts your attention. What could have been resolved in a few minutes ends up taking over half an hour, causing waste to remain at the anal opening for too long or stimulating blood vessels, leading to congestion. Over time, this causes poor blood circulation and thrombosis, resulting in hemorrhoids.
No. 8: Bending Over to Lift Heavy Objects
Using the wrong posture when lifting heavy objects is very harmful to your waist!
Bending directly at the waist to lift things causes a sudden increase in pressure on the lumbar intervertebral discs, making it very easy for the discs to herniate through weak areas. Many people with back pain find their symptoms worsen after bending over to lift heavy objects.
Try to avoid bending over or twisting your body to reach for things. Bending directly at the waist to lift heavy objects is very bad; you should squat down, bend your knees, and keep your back straight, keeping the heavy object as close to your body as possible or using tools. If you must bend over, it is recommended to support yourself with your hand on a nearby object to reduce the load on the lumbar spine.
No. 9: Being Reticent and Easily Irritated
When work is not going well or interpersonal relationships are strained and there is no better way to vent, people become more emotionally dependent on their loved ones. If family members do not understand or if one rarely confides in them, one becomes surrounded by feelings of helplessness, powerlessness, and incompetence. Just imagine, if all the pressure is bottled up inside, can your body stay healthy in the long run?
Such severe psychological conflict and depression may cause dysfunction in psychological processes, which in turn leads to physiological dysfunction and disorders, resulting in a decline in resistance and immune function, allowing cancer cells to take advantage of the situation.
No. 10: Ignoring Abnormal Body Signals
A survey shows that over 70% of middle-aged men suffer from one or more diseases, mainly involving the reproductive system, digestive system, and the "three highs" (high blood pressure, high blood sugar, and high blood lipids). However, nearly 80% do not seek medical attention immediately after symptoms appear, waiting until they "cannot bear it" anymore. 18% require immediate surgery upon diagnosis, and a small number are already in the late stages or in critical condition.
Seek medical attention early when you are ill; otherwise, the condition may worsen or you may miss the best window for treatment. How many people have failed to see a doctor for minor illnesses, only to find they have developed major ones that are hard to treat! There is no medicine for regret; once some diseases become severe, they may be beyond help!
The Top Ten Longevity-Promoting Habits
Healthy Lifestyle
No. 1: Eat Green Vegetables Every Day
This seems very easy to do, but many people do not actually do it!
Eating fruits and vegetables not only supplements vitamins, minerals, and other essential nutrients for the body, preventing bowel cancer and other diseases, but also improves mental state and prevents illness.
No. 2: Insist on Taking a Nap Every Day
A study of 24,000 adults by the Harvard School of Public Health found that compared to those who do not nap, those who do are 40% less likely to die from heart disease. In addition to nighttime, the human body also needs sleep during the day.
A daytime nap of about 15 minutes is appropriate, and it is best not to exceed half an hour.
No. 3: Walk at Least 7 Hours a Week
The American journal Nature once reported that for people over 60, walking for more than 45 minutes, 3 days a week, can prevent dementia. Walking for more than 7 hours a week can reduce the incidence of breast cancer by 20%.
Wearing a pair of lightweight sneakers and going out for a few laps every morning and evening, walking steadily with your arms swinging, is beneficial for cardiovascular and overall health.
No. 4: Ensure You Eat Fish Once a Week
What are the benefits of eating fish? Fish contains a large amount of Omega-3 fatty acids, which help improve brain health and enhance memory. For seniors over 65, eating fish can also reduce the risk of developing dementia. Note that it should be non-fried fish; steaming is best.
No. 5: Eat Less Red Meat
A new study published in The BMJ found that the more red meat consumed, the greater the risk of death from 9 diseases, including:
Cancer
Heart disease
Respiratory diseases
Stroke
Diabetes
Alzheimer's disease
Kidney disease
Liver disease
Remember: The daily amount of meat is 80-150 grams, which is the raw weight of the meat, i.e., the weight before cooking. Also, cut it into shreds or slices, and stew or steam it more often.
No. 6: Play Games to Challenge Your Memory
Frequently playing games and engaging in activities that challenge your memory can delay brain aging. For example, doing crossword puzzles, occasionally playing mahjong, learning a foreign language, or learning a new dance can all allow the brain to receive more blood and nutrient supply, which may improve memory and delay brain aging.
No. 7: Do More Housework
You might not expect the benefits of doing housework! A paper from the Chinese University of Hong Kong points out: Doing more housework can reduce the risk of death!
Tidying up the room: Can prevent heart attacks
Clearing kitchen clutter: Can help with weight loss
Planting flowers and vegetables: Lower risk of depression
Washing dishes: Reduces anxiety
Making the bed: Improves work efficiency
Moreover, doing housework well indicates good planning and organizational skills of the brain. Tidying up and putting things back can also slow down memory decline, which is beneficial for relaxing and exercising the brain.
No. 8: Have Nuts as Snacks
Compared to people who do not eat nuts often (or at all), people who eat nuts several times a week have a lower risk of death.
This is because nuts are rich in antioxidants, fiber, and unsaturated fatty acids, which help reduce the risk of heart disease. Nuts are high in calories, so do not exceed 28 grams at a time.
No. 9: Chat More with Others
Is chatting simple? It is simple, yet not so simple. While it may seem like idle talk, it is actually a form of exercise for both the body and the mind. Chatting is a brain-engaging process, and the process of communication for the elderly is also a form of brain training that exercises reaction and language skills.
No. 10: Get More Sun Exposure
Sunlight is not only a vitamin D activator but also a free supplement, a free blood pressure reducer, and a free mood booster. The reason why the sun can "cure all diseases" is mainly because the normal functioning of the body's internal organs relies on Yang energy. When Yang energy is abundant, the body's ability to fight disease increases.
When the weather is good, it is recommended to go outdoors to get some sun every day between 9-10 AM or 3-4 PM, for 15-30 minutes each time.
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