1, good habit of longevity
1. Read backwards. Dr Marius Kiriya, an American expert on aging, believes that reading backwards can stimulate the brain and promote the formation of new cells. Writing with the left hand has a similar effect to listening to unfamiliar music.
Don't touch the doorknob of the public toilet. The doorknob of public toilets is a hotbed of bacteria and viruses, which increases the risk of illness. Hugh Pennington, emeritus professor of bacteriology at the University of Aberdeen in the United Kingdom, suggested that when opening the public toilet door, it is best to touch the lower end of the door handle with your fingertips or wrap your hands with paper towels.
3. Eat bananas often. Bananas are rich in potassium, which can lower blood pressure, prevent stroke and heart disease, and help offset the damage caused by excessive salt in diet. Experts suggest that in order to achieve the effect of lowering blood pressure, you need to consume 4.7 grams of potassium every day, which is exactly the potassium content of a banana.
4. Practice squats. Sports physiologists believe that squatting can exercise all muscles of the whole body, and it is the best exercise for the elderly to practice squatting to prevent falling.
5. Drink tea every day. Scholars at Harvard Medical School believe that antioxidants contained in tea help protect blood vessels.
6. Drink yogurt when you are sick. When you are sick, the flora in your body will be out of balance, which will increase the chance of infection. If you drink more yogurt, the probiotics in it can not only keep your stomach healthy, but also enhance your immunity.
7. floss your teeth every day. Poor oral health will reduce life expectancy by 6.4 years and lay a hidden danger for heart disease. Flossing every day can prevent diabetes and cognitive impairment.
8. Practice breathing with a straw. Breathing through a straw for a few minutes every day and practicing deep breathing and slow breathing can improve lung function and vital capacity, slow down heart rate, lower blood pressure and delay aging.
9. The house is clean and tidy. American psychologists Dr. Howard Friedman and Dr. Leslie Martin found that most people who live long are conscientious and keep their homes clean, because their brains are high in serotonin, which helps to regulate their eating and sleeping habits.
10. Make healthy friends. Healthy friends will bring healthy habits to themselves. Research published in the New England Journal of Medicine shows that if the closest friend is obese, even if he lives far away, the possibility of obesity will increase by 1.7 times.
1 1. I like to grow flowers and plants. Gardening can protect the cardiovascular system and exercise muscle flexibility and strength. 1 hour gardening is equivalent to walking 5 miles (about 8 kilometers). If the body is not suitable for physical exercise or the weather is bad, you may wish to plant flowers and plants.
12. Eat onions every day. Eating about 80 grams of onion every day can reduce the risk of colon cancer, rectal cancer, laryngeal cancer and ovarian cancer. The antioxidant components in it can prevent inflammatory reaction and improve immunity.
13. Don't put the fruit in the refrigerator. If tomatoes, watermelons and grapefruit are stored at room temperature, their β -carotene content is twice as high as that stored in refrigerator, and the lycopene content will also increase by 20 times, which can improve the health care effect of fruits.
14. Have sex at least twice a week. Sexual life can promote blood circulation, reduce stress and help repair human tissues. Men who have sex twice a week will have a 50% lower risk of premature death. Experts say that if physical conditions permit, having sex three times a week can live two years longer, and having sex every day can live eight years longer.
15. No beer belly. Waist circumference can show the content of visceral fat. If you have a beer belly when lying flat, it means that too much visceral fat will shorten your life.
16. Sunbathing. Experts suggest that people over the age of 60 should take 10 micrograms of vitamin D every day and get 20 minutes of sunshine, which can improve immunity and bone health.
17. grin. Robert provine, a professor of neuroscience and psychology at the University of Maryland, believes that humor can increase the number of immune cells. Laughter can increase blood flow by 20% and reduce the risk of heart disease. Even if you pretend to smile, your body will release pleasant chemicals, which is good for your physical and mental health.
18. The study found that challenging work, active hard work and a sense of accomplishment after completing tasks can promote longevity and prevent premature death.
19. Dare to tell the truth. Lying will increase the heart rate and respiratory rate, reduce digestion, and cause muscle and nerve fiber tension. People who don't lie rarely have mental health problems (such as mental stress) and physical discomfort (such as sore throat and headache).
20. Intimate relationship with parents. Harvard Medical School found that 9 1% people who are not close to their parents will suffer from high blood pressure, heart disease or alcoholism in middle age. Good family relations can promote physical recovery and improve their viability.
2 1. Husband and wife quarrel properly. A study by the University of Michigan found that if couples suppress their anger, the possibility of premature death will increase by 25%, and it will also lead to high blood pressure, insomnia, heart disease and cancer. Proper quarreling can release feelings and relieve stress.
22. Chew 20 times per meal. A study released at the international endocrinology conference shows that less chewing will make people eat more food and double the risk of developing type 2 diabetes, while full chewing will help digestion and absorption.
23. Twist your body. Psychiatrists at Harvard Medical School found that even activities with little exercise, such as twisting from time to time, can promote brain growth and prevent cell degeneration.
24. Put less salt when cooking. Most people consume 9 grams of salt every day, which is 3 grams higher than the health standard. If you put less salt in every meal, the risk of stroke will be reduced by 13%, and the risk of heart disease will be reduced by 10%.
25. Take care of the children. Taking care of children will help people get rid of bad habits such as smoking and drinking and develop healthy living habits.
2. Longevity food
1 yam
Yam not only has the reputation of "god of food", but also has the effect of "taking medicine". Yam contains amylase, polyphenol oxidase and other substances, which is beneficial to the digestion and absorption of male spleen and stomach; Yam contains a lot of mucins, vitamins and trace elements, which can effectively prevent the deposition of blood lipids on the blood vessel wall, prevent cardiovascular diseases and prolong life.
Two peanuts
Peanut, as one of the traditional foods loved by ordinary people, is good at nourishing and helps to prolong life. Since ancient times, it has been called "longevity fruit". As the saying goes, "Eating peanuts often can keep you healthy". It is found that peanuts have certain medicinal value and health care function. Peanut has the reputation of "vegetarian meat", its nutritional value is higher than that of grain, and it can be compared with some animal foods such as eggs, milk and meat. It contains a lot of protein and fat, especially unsaturated fatty acids, and is suitable for making various nutritious foods.
3 tofu
People who live long generally like to eat tofu. They said, "Fish makes a fire, meat produces phlegm, and cabbage and tofu keep you safe." According to the diet chart, you can make it anywhere, and the rich and the poor can easily get together. Ask the majority of vegetarians, you can also eat meat. Those who are frozen with the moon in winter get a taste of You Mei. The main components of tofu are protein and isoflavones. Tofu has the functions of supplementing qi and deficiency, reducing blood lead concentration, protecting liver and promoting metabolism. Eating tofu regularly is beneficial to health, beauty and intellectual development. Men who often eat tofu have a good therapeutic effect on diseases such as arteriosclerosis and osteoporosis.
4 Chinese cabbages
Chinese cabbage, a common dish. Chinese cabbage is delicious and can be used for both food and work. Mr. Qi Baishi, a master of Chinese painting, has a picture of cabbage, which is the "king of vegetables" and praises "a hundred dishes are not as good as cabbage". The ancients often said: "Eat cabbage for half a year, and the doctor enjoys leisure." It can be seen that eating cabbage often is conducive to eliminating diseases and prolonging life. Chinese cabbage contains minerals, vitamins, protein and crude fiber. From the medicinal efficacy, Chinese cabbage can nourish the stomach, benefit the intestines, relieve hangover and facilitate defecation, reduce blood fat, clear away heat and prevent cancer.
Five fish
Men who care about heart health should eat more fish, cook fish dishes three times a week or eat 30 grams of fish every day, which can reduce the risk of stroke by 50%. Medical research has proved that the proportion of cardiovascular diseases among Japanese and Eskimos who often eat fish is much smaller than those who seldom eat fish.
6 apples
Eating an apple a day can greatly reduce the risk of Alzheimer's disease. Quercetin contained in apples not only has anti-inflammatory effect, but also can prevent the development of cancer cells. Apples are also rich in vitamins and minerals, which can improve male immunity and cardiovascular function.
7 garlic
Garlic can not only prevent colds, but also reduce the risk of gastric cancer and intestinal cancer and enhance digestive function. In addition, garlic can also purify blood vessels, prevent blood vessel blockage and effectively prevent vascular diseases.
Eight pears
Pear is called "natural mineral water" because it is fresh and juicy, contains 85% water, is sweet and sour, and is rich in vitamins and trace elements such as calcium, phosphorus, iron and iodine. Known as the "Hundred Fruit Sect" since ancient times.