鍛煉身體、保持良好睡眠和適量飲酒等健康習慣不僅能提升生活質(zhì)量,還能延長壽命。
這是去年在波士頓舉行的美國營養(yǎng)學會年會上公布的最新研究結(jié)果。
研究人員對近72萬名年齡在40至99歲之間的退伍軍人的數(shù)據(jù)進行了長期跟蹤調(diào)查。與未能養(yǎng)成這8種健康習慣的人相比,養(yǎng)成這些習慣的人的死亡率降低了13%。
根據(jù)研究小組的說法,如果40歲的人能養(yǎng)成8種健康習慣,女性的預(yù)期壽命有望延長23年,而男性的預(yù)期壽命則有望延長24年。該研究小組主要由波士頓哈佛大學及美國退伍軍人事務(wù)部的科學家組成。
阮宣邁(Xuan-Mai Nguyen)是伊利諾伊州尚佩恩市卡爾伊利諾伊醫(yī)學院(Carle Illinois College of Medicine)的學生,也是該研究項目的研究員,他在接受《財富》雜志采訪時指出,積極調(diào)整生活方式所帶來的益處僅在退伍軍人群體中進行了研究。然而,從邏輯上推斷,普通民眾也有望從中獲益。
她說:“這些生活方式因素并非新概念,對于普通民眾來說,將它們?nèi)谌肴粘I钅艽龠M整體健康水平的提升?!?/p>
8種生活方式調(diào)整能延長壽命
那么,究竟是哪8種健康習慣能夠顯著延長數(shù)十萬退伍軍人的壽命呢?
1. 從不吸煙
根據(jù)美國疾病控制與預(yù)防中心(U.S. Centers for Disease Control and Prevention)的數(shù)據(jù),吸煙者的預(yù)期壽命相較于不吸煙者至少要短10年。但值得慶幸的是,如果能在40歲之前戒煙,就可以將死于與吸煙相關(guān)疾病的風險降低約90%。
2. 積極鍛煉身體
在這項研究中,積極鍛煉身體人士指的是那些每天進行30分鐘或以上的中等強度或劇烈運動的人。據(jù)阮宣邁所述,這一人群應(yīng)能輕松爬上一段樓梯,而不會感到氣喘吁吁。
3. 不經(jīng)常酗酒
在過去的一個月里,如果研究參與者的每日酒精攝入量不超過四杯,就不會被視為酗酒者。而那些在過去一個月中飲酒量最大的日子里飲用五杯或以上(一天內(nèi))的人則被視為酗酒者。
4. 良好的睡眠
平均每晚睡眠時間介于7至9小時之間且無失眠癥狀的參與者被認為睡眠狀況良好。失眠的定義是具有以下一種或多種癥狀:入睡困難、睡眠維持障礙和/或早醒,以及醒后不解乏或白天過度嗜睡。
5. 健康飲食
通常堅持植物性飲食的人被認為飲食健康。
6. 生活中承受壓力最小
根據(jù)耶魯大學2021年的一項研究,慢性壓力會加速人的生物(或表觀遺傳)鐘運轉(zhuǎn),進而可能縮短壽命。值得慶幸的是,放松可以讓生物鐘逆轉(zhuǎn)。
7. 擁有積極的社會關(guān)系
一些研究發(fā)現(xiàn),與肥胖和缺乏運動相比,孤獨是更為顯著的導(dǎo)致早逝的風險因素,其危害程度甚至可與吸煙和飲酒相提并論。事實上,美國公共衛(wèi)生局局長維韋克·穆爾蒂(Vivek Murthy)博士今年宣布,孤獨已成為一種公共衛(wèi)生流行病。在這項研究中,如果參與者至少有50%的時間能與他人交談、擁抱或以其他方式互動,則被認為擁有積極的社會關(guān)系。
8. 避免服用阿片類藥物
根據(jù)聯(lián)邦數(shù)據(jù),美國阿片類藥物致死人數(shù)在2021年創(chuàng)下歷史新高,這似乎是由疫情期間的隔離措施推動的。對于那些連續(xù)使用氫可酮、芬太尼和羥考酮等阿片類藥物兩周以上的人來說,他們面臨著成癮風險。盡管已有藥物可用于治療阿片類藥物使用障礙,并使戒煙過程變得更為容易接受,但白宮的一份情況說明書指出,這些藥物并不總是能夠輕易獲取。
對延長壽命影響最大的三個習慣:鍛煉身體、避免阿片類藥物成癮以及不吸煙。在研究期間,那些未能養(yǎng)成這些健康習慣的人的死亡風險會高出30%至45%。
在研究期間,壓力、酗酒、不良飲食及睡眠不足與死亡率增加20%存在關(guān)聯(lián)。缺乏積極的社會關(guān)系會使死亡風險增加5%。
研究人員表示,雖然在40歲之前養(yǎng)成8種健康習慣最為理想,但在生命的任何階段,哪怕只是養(yǎng)成一種或幾種健康習慣,也會有所助益。如果60歲的人能養(yǎng)成8種健康習慣,那么他的壽命可能會延長近20年,對于80歲的人而言,可能會延長約10年。對于40歲的人而言,只要能養(yǎng)成4種健康習慣,其預(yù)期壽命就能延長約10年,對于80歲的人而言,能延長約5年。
阮宣邁表示:“越早養(yǎng)成健康習慣越好,但即使你在四五十歲或六十歲時只做了微小改變,仍然有所助益?!保ㄘ敻恢形木W(wǎng))
譯者:中慧言-王芳
鍛煉身體、保持良好睡眠和適量飲酒等健康習慣不僅能提升生活質(zhì)量,還能延長壽命。
這是去年在波士頓舉行的美國營養(yǎng)學會年會上公布的最新研究結(jié)果。
研究人員對近72萬名年齡在40至99歲之間的退伍軍人的數(shù)據(jù)進行了長期跟蹤調(diào)查。與未能養(yǎng)成這8種健康習慣的人相比,養(yǎng)成這些習慣的人的死亡率降低了13%。
根據(jù)研究小組的說法,如果40歲的人能養(yǎng)成8種健康習慣,女性的預(yù)期壽命有望延長23年,而男性的預(yù)期壽命則有望延長24年。該研究小組主要由波士頓哈佛大學及美國退伍軍人事務(wù)部的科學家組成。
阮宣邁(Xuan-Mai Nguyen)是伊利諾伊州尚佩恩市卡爾伊利諾伊醫(yī)學院(Carle Illinois College of Medicine)的學生,也是該研究項目的研究員,他在接受《財富》雜志采訪時指出,積極調(diào)整生活方式所帶來的益處僅在退伍軍人群體中進行了研究。然而,從邏輯上推斷,普通民眾也有望從中獲益。
她說:“這些生活方式因素并非新概念,對于普通民眾來說,將它們?nèi)谌肴粘I钅艽龠M整體健康水平的提升?!?/p>
8種生活方式調(diào)整能延長壽命
那么,究竟是哪8種健康習慣能夠顯著延長數(shù)十萬退伍軍人的壽命呢?
1. 從不吸煙
根據(jù)美國疾病控制與預(yù)防中心(U.S. Centers for Disease Control and Prevention)的數(shù)據(jù),吸煙者的預(yù)期壽命相較于不吸煙者至少要短10年。但值得慶幸的是,如果能在40歲之前戒煙,就可以將死于與吸煙相關(guān)疾病的風險降低約90%。
2. 積極鍛煉身體
在這項研究中,積極鍛煉身體人士指的是那些每天進行30分鐘或以上的中等強度或劇烈運動的人。據(jù)阮宣邁所述,這一人群應(yīng)能輕松爬上一段樓梯,而不會感到氣喘吁吁。
3. 不經(jīng)常酗酒
在過去的一個月里,如果研究參與者的每日酒精攝入量不超過四杯,就不會被視為酗酒者。而那些在過去一個月中飲酒量最大的日子里飲用五杯或以上(一天內(nèi))的人則被視為酗酒者。
4. 良好的睡眠
平均每晚睡眠時間介于7至9小時之間且無失眠癥狀的參與者被認為睡眠狀況良好。失眠的定義是具有以下一種或多種癥狀:入睡困難、睡眠維持障礙和/或早醒,以及醒后不解乏或白天過度嗜睡。
5. 健康飲食
通常堅持植物性飲食的人被認為飲食健康。
6. 生活中承受壓力最小
根據(jù)耶魯大學2021年的一項研究,慢性壓力會加速人的生物(或表觀遺傳)鐘運轉(zhuǎn),進而可能縮短壽命。值得慶幸的是,放松可以讓生物鐘逆轉(zhuǎn)。
7. 擁有積極的社會關(guān)系
一些研究發(fā)現(xiàn),與肥胖和缺乏運動相比,孤獨是更為顯著的導(dǎo)致早逝的風險因素,其危害程度甚至可與吸煙和飲酒相提并論。事實上,美國公共衛(wèi)生局局長維韋克·穆爾蒂(Vivek Murthy)博士今年宣布,孤獨已成為一種公共衛(wèi)生流行病。在這項研究中,如果參與者至少有50%的時間能與他人交談、擁抱或以其他方式互動,則被認為擁有積極的社會關(guān)系。
8. 避免服用阿片類藥物
根據(jù)聯(lián)邦數(shù)據(jù),美國阿片類藥物致死人數(shù)在2021年創(chuàng)下歷史新高,這似乎是由疫情期間的隔離措施推動的。對于那些連續(xù)使用氫可酮、芬太尼和羥考酮等阿片類藥物兩周以上的人來說,他們面臨著成癮風險。盡管已有藥物可用于治療阿片類藥物使用障礙,并使戒煙過程變得更為容易接受,但白宮的一份情況說明書指出,這些藥物并不總是能夠輕易獲取。
對延長壽命影響最大的三個習慣:鍛煉身體、避免阿片類藥物成癮以及不吸煙。在研究期間,那些未能養(yǎng)成這些健康習慣的人的死亡風險會高出30%至45%。
在研究期間,壓力、酗酒、不良飲食及睡眠不足與死亡率增加20%存在關(guān)聯(lián)。缺乏積極的社會關(guān)系會使死亡風險增加5%。
研究人員表示,雖然在40歲之前養(yǎng)成8種健康習慣最為理想,但在生命的任何階段,哪怕只是養(yǎng)成一種或幾種健康習慣,也會有所助益。如果60歲的人能養(yǎng)成8種健康習慣,那么他的壽命可能會延長近20年,對于80歲的人而言,可能會延長約10年。對于40歲的人而言,只要能養(yǎng)成4種健康習慣,其預(yù)期壽命就能延長約10年,對于80歲的人而言,能延長約5年。
阮宣邁表示:“越早養(yǎng)成健康習慣越好,但即使你在四五十歲或六十歲時只做了微小改變,仍然有所助益?!保ㄘ敻恢形木W(wǎng))
譯者:中慧言-王芳
Healthy habits like exercising, getting good sleep, and drinking in moderation could pay off not just in quality of life, but in length of life, too.
That’s according to new research presented at the American Society for Nutrition’s annual conference in Boston last year.
Researchers examined the data of nearly 720,000 military veterans ages 40–99, who were followed over time. Those who adopted eight healthy habits saw a 13% reduction in mortality compared to those who did not.
Forty-year-olds who adopt all eight healthy habits could gain between 23 (for women) and 24 (for men) years of life expectancy, according to the research team, mostly comprised of Harvard- and Department of Veterans Affairs–affiliated scientists in Boston.
The benefits of positive lifestyle tweaks were only studied among veterans, Xuan-Mai Nguyen—a medical student at the Carle Illinois College of Medicine in Champaign, Ill., and a researcher on the study—tells Fortune. But it makes sense that they would benefit civilians as well.
“These lifestyle factors are not new ideas, and for the general population to incorporate them into their lifestyle could promote general well-being,” she says.
8 lifestyle tweaks that could lengthen your life
So, just what are the eight healthy habits that apparently extended the lifespan of hundreds of thousands of veterans?
1. Never smoking
Life expectancy for smokers is at least 10 years shorter than it is for nonsmokers, according to the U.S. Centers for Disease Control and Prevention. The good news: If you quit smoking before age 40, you can reduce the risk of dying from a smoking-related disease by about 90%.
2. Being physically active
In the study, those who got 30 minutes or more of moderate or vigorous physical activity a day were considered to be physically active. Such people should be able to walk up a flight of stairs without getting winded, according to Nguyen.
3. Not regularly binge-drinking
Study participants whose peak daily alcoholic beverage consumption in the past month was four drinks or less were not considered to be binge drinkers. Those who consumed five or more drinks in one day on their heaviest drinking day in the past month were considered to be binge drinkers.
4. Getting good sleep
Participants who got, on average, seven to nine hours of sleep a night and didn’t suffer from insomnia were considered to have good sleep. Insomnia was defined as having one or more of the following symptoms: difficulty initiating sleep, difficulty maintaining sleep, and/or early-morning awakenings, along with sleep that isn’t refreshing or excessive daytime sleepiness.
5. Eating a healthy diet
Those who generally adhered to a plant-based diet were considered to have a healthy diet.
6. Living a minimal-stress life
Chronic stress advances one’s biological (or epigenetic) clock, potentially shortening their life span, according to a 2021 Yale-based study. Thankfully, relaxing can set that clock in reverse.
7. Having positive social relationships
Loneliness is a greater risk factor for early death than obesity and physical inactivity, comparable to the risk associated with smoking and drinking, some studies have found. In fact, U.S. Surgeon General Dr. Vivek Murthy declared loneliness a public health epidemic this year. When it came to the study, participants were considered to have positive social relationships if they had someone to talk to, hug, or otherwise interact with at least 50% of the time.
8. Avoiding opioids
U.S. opioid deaths hit a record high in 2021, according to federal data, seemingly fueled by pandemic isolation. Those who use opioids like hydrocodone, fentanyl, and oxycodone for more than two weeks are at risk for addiction. Medications exist to treat those with opioid use disorders, and to make quitting more bearable. But they’re not always readily accessible, according to a White House fact sheet.
The three most impactful habits when it came to extending life span: exercising, not being addicted to opioids, and not smoking. Those who didn’t have these healthy habits were 30%–45% more likely to die during the study.
Stress, binge drinking, poor diet, and not getting good sleep were associated with around a 20% increase of death during the study. A lack of positive social relationships added a 5% increased risk of death.
While adopting all eight factors by age 40 is ideal, adopting even one—or a few—at any point in life helps, researchers say. A 60-year-old with all eight healthy habits could expect to see just under 20 years’ gain, and an 80-year-old around 10 years. A 40-year-old with just four of the healthy habits saw about a 10-year increase in life expectancy, and an 80-year-old around five years.
“The earlier the better, but even if you only make a small change in your forties, fifties, or sixties, it is still beneficial,” Nguyen says.