Changing 40 details of your life can extend your life

Longevity is an eternal topic, and research on longevity is constantly being updated. The American website "Mother Nature" recently concluded that changing 40 details of life can extend life.

1. Singing. Swedish researchers found that singing can improve heart condition.

2. Work hard. The latest survey shows that people who work hard and responsibly will live 2 to 3 years longer than ordinary people.

3. Wide network of contacts. People who have a strong social network, love to make friends, and keep close contact with family members and communities live longer.

4. Run every week. Studies have found that runners live an average of 3 years longer than their peers who do not run; it is recommended to run at least 30 to 50 minutes a week, and keep the speed at 9.6 kilometers per hour.

5. Reduce sitting. Studies have found that cancer cases related to sitting will reach 173,000 cases each year. If people sit for less than 3 hours a day, the average life expectancy will increase by 2 years.

6. Moderate pessimism. A 10-year follow-up survey found that moderately pessimistic Germans live longer because they pay more attention to their health and adopt a healthier lifestyle.

7. Eat turmeric. This is a powerful antioxidant that can resist many diseases.

8. Take a walk every day. The faster you walk, the more effective it is to prolong your life; it is most reasonable to keep it at a speed of 4 kilometers per hour.

9. Reduce calorie intake. If people can reduce the calories in their daily diet by 30%, the incidence of diabetes, cancer, heart disease and brain disease will drop significantly.

10. Don't drink strong alcohol. A Russian study found that men who drink more than 1.5 liters of vodka per week are more likely to die around the age of 55.

11. Quit smoking. According to statistics from the US Centers for Disease Control, one in five deaths each year is related to smoking.

12. Eat green leafy vegetables. Green leafy vegetables are rich in dietary fiber and can provide a variety of vitamins, minerals and phytochemicals.

13. Hug more. Studies show that hugging a loved one releases hormones that reduce stress and lower blood pressure.

14. Laugh often. Smiling can dilate blood vessels by 22%, increasing blood flow and thus lowering blood pressure.

15. Eat broccoli. This cruciferous vegetable contains a lot of vitamin C, folate and carotenoids, which can protect human cells from free radical damage, enhance immune system function and reproductive health.

16. Keep a pet. Studies have found that people who keep pets are less likely to suffer from high blood pressure.

17. Ensure good sleep quality. Poor sleep quality can lead to high blood pressure, depression, weight gain and cancer. But sleeping too much, more than 9 hours a night, is not good for your health.

18. Engage in gardening. Gardening can help both your body and mind.

19. Drink hot cocoa. The concentration of antioxidants in hot cocoa is much higher than other beverages, which can help improve thinking ability and heart health.

20. Don't be too crazy about sports fans. Winning or losing can have a significant impact on the incidence of cardiovascular disease, so treat the results of the game with a gentle attitude and don't be too enthusiastic.

21. Be happy. A 10-year follow-up survey showed that people with depression are more likely to die early.

22. Don't drink sugary soda. Every year, 180,000 deaths worldwide are associated with drinking sugary drinks.

23. Stay away from smog. Long-term exposure to air pollution increases people's risk of early death.

24. Spend some time in the forest. In the forest, you can breathe phytoncides, which can lower blood pressure and stress and enhance immunity.

25. Eat less sugar. More and more experts blame obesity, diabetes, heart disease and other chronic diseases on this white sweet substance. When you have to eat sugar, you can use honey instead.

26. Learn a recreational sport. Recreational sports such as roller skating, badminton and volleyball can provide a series of benefits to human health. Playing table tennis can even enhance athletic ability and improve long-term memory.

27. Stay calm. Don't get angry easily. Harvard University researchers found that two hours after an angry outburst, people's risk of heart attack increased nearly five times and their risk of stroke increased more than three times.

28. Drink tea. Drinking tea has many health benefits, such as anti-cancer, reducing the risk of coronary heart disease, thrombosis and stroke.

29. Eat salmon. Salmon is a rich source of omega-3 fatty acids, which help reduce inflammation in the body.

30. Don't eat burnt food. Chemicals contained in burnt food may cause cancer.

31. Watch less TV. A study conducted by Australian scholars found that even if the participants participated in an average of 30 to 45 minutes of physical exercise per day, their risk of dying from cardiovascular disease increased by 18% for every hour of TV they watched.

32. Eat oatmeal for breakfast. The dietary fiber contained in oats can reduce people's risk of obesity.

33. Fall in love with dancing. Dancing regularly can reduce people's risk of cognitive impairment by 76%, which is higher than any other sports and cognitive activities.

34. Have intimate sex. Sexual life not only helps improve the function of the immune system, but also improves heart health.

36. Say no to instant noodles. Studies have found that eating instant noodles 2 to 3 times a week increases people's risk of heart disease, diabetes and stroke.

37. Eat more garlic. Don't be afraid of bad breath and don't eat garlic. Studies have shown that the active ingredients in garlic can prevent atherosclerosis and coronary artery blockage, lower cholesterol, reduce the formation of blood clots, regulate blood sugar and prevent cancer.

38. Eat nuts as snacks. All types of nuts contain fats and proteins that are good for heart health, both of which can keep blood sugar stable.

39. Take aspirin. If you have previously suffered from heart disease, stroke or diabetes, take a small dose of aspirin every day to prolong your life.

40. Take good care of your teeth. There is a direct correlation between periodontal disease and the risk of systemic inflammation and cardiovascular disease. Research results from the American Academy of Periodontology show that people with gum disease are twice as likely to develop heart disease.