We have a text in Chinese medicine “Huangdi Neijing”, which says that people who can maintain their health can live a hundred years, and those who cannot maintain their health “are not the people of today, but also to drink wine as syrup” is wine as tea, “to delusion as a regular” life is not regular, ” Drunk to room” drunk to mess around, “to want to exhaust its essence” sex life messy, “to dissipate its true, do not know to hold full, from time to time, the gods, the heart to fast, against the life of the music, living without discipline, so half a hundred and decline.” Such a life, not live long, so this situation is very typical. Looking back, most of today’s chronic diseases, cancer, hypertension, coronary heart disease, including metabolic syndrome, also including premature aging of the face, are related to lifestyle, and behavior, personality, psychological factors, which is very clear. Therefore, if we pay more attention to the lifestyle, 70%-80% can be prevented. According to a foreign study, if human beings can prevent cardiovascular diseases well, then the average life expectancy can be extended by 10.2 years, and if the occurrence of cancer is delayed, not at the age of 40 or 50, but at the age of 80 or 90, the average life expectancy can be increased by 4.5 years. If we add the two together, we can increase the life expectancy by a little more than 14 years, and if we settle our hearts, then I think it is not a dream that the average life expectancy of each person can be increased by 15 years. How can we maintain a healthy lifestyle? In addition to quitting smoking and limiting alcohol, we have summarized 10 healthy lifestyles according to authoritative expert opinions and domestic and international studies! 1, a quarter of an hour of exercise every day The international medical journal “The Lancet” published a 416,000 people, an average of 8 years of health data tracking and analysis found that a quarter of an hour of exercise every day, on average, can live three years more. If a person can not even take 15 minutes a day, it is extremely irresponsible to themselves. Bicycling on the way to work, going out for a brisk walk or jog after dinner …… too many ways to exercise, just lies in you to do not. 2, one whole grain per meal We eat too much refined white rice, and too little whole grains! According to the “Chinese adult residents coarse grains intake 2016” survey report, more than 80% of adult residents whole grain intake is insufficient. Cereals are an important source of B vitamins in the diet and also have rich dietary fiber. The Dietary Guidelines for Chinese Residents 2016 advocates a daily intake of 250-400 grams of cereals and potatoes, including 50-150 grams of whole grains and miscellaneous legumes and 50-100 grams of potatoes, a standard roughly equivalent to 1/3 to 1/2 of a staple food. Eating whole grains is actually very simple, for example, instead of just eating white rice, add some miscellaneous beans (red beans, green beans, kidney beans, peas, etc.), when steaming rice The whole grain (brown rice, barley rice, corn crumbs, oats, etc.). 3, sleep before eleven o’clock at night Sleep is the main way to eliminate fatigue, if a serious lack of sleep, it is not just a matter of feeling fatigued, but also may bring disease. Traditional Chinese medicine says that the son of the hour (23:00-01:00) is the foot Shaoyang bile meridian “duty”, the bile pushing new and bone marrow blood production time, this is the beginning of the body recuperation and repair, should sleep. Sleep before the hour, the next day, brain clarity, rosy complexion. 4, keep a good mood We used to say that we should “keep our mouths shut, open our legs”, but today I want to tell you that we should also “settle down and adjust our emotions”. Perhaps for middle-aged men do not drink, less social, more exercise is the key, but for women to settle down, emotional stability, more friends more critical, because women and men are not the same. 5, an hour of sedentary activity sedentary less mobile, blood circulation slowed down, blood viscosity will also increase, blood circulation is blocked, natural various diseases are prone to appear. Every sedentary 1 hour up to 5-10 minutes of activity, work is busy, the game is fun, even 5 minutes of time are not willing to give way to health, it really can not be said. 6, drink enough milk every day Milk is known as the “white blood”, the importance of the human body can be imagined. It is almost full of nutrition, calcium, fat, protein, etc. are rich. Milk is closely related to the health of our bones, and is the preferred food for calcium supplementation. The Dietary Guidelines for Chinese Residents (2016 Edition) recommends that the recommended daily intake of milk and milk products is 300 grams. Take the ordinary 200 ml of bagged milk, drink one to two bags a day is also enough. 7, a pound of vegetables and half a pound of fruit per day Swedish researchers have conducted a 13-year follow-up study of more than 70,000 Swedes found that, compared with people who eat five servings of vegetables and fruits every day, people who do not eat vegetables and fruits every day have an average life expectancy of 3 years less. A diet of one pound of vegetables and half a pound of fruit per day has been advocated for many years. The Chinese Dietary Guidelines 2016 advocates advocate meals with vegetables, recommended daily intake of 300-500 grams, dark vegetables should account for 1/2; eat fruit every day, recommended daily intake of 200 -350 grams of fresh fruit, fruit juice can not replace fresh fruit. 8, eat a handful of nuts every day Imperial College and the Norwegian University of Science and Technology researchers found through a large number of analytical studies, 20 grams per day (equivalent to a handful of nuts) nuts will be able to reduce the risk of coronary heart disease by nearly 30% of individuals, 15% of the risk of cancer and 22% of the risk of early death. Nuts have a lot of unsaturated fatty acids, high-quality vegetable protein and minerals, which are beneficial to human health. It is recommended to eat a little bit every day, but do not eat more than 50 grams (that is, one or two), eat a few walnuts, eat a few peanuts, as many kinds as possible, the nuts as part of the best breakfast. 9, eat a pound of fish each week Eat meat there is a saying that “four legs as good as two legs, two legs as good as no legs”, “no legs” is the fish. Animal food preferably fish and poultry, relatively low fat content, fish contains more unsaturated fatty acids. Recommended to eat fish 280-525 grams per week, that is, about half a pound to a pound. 10, drink not less than one liter of water per day Water is the source of life, water accounts for about 75% of our body weight. Drink enough water for the efficient operation of the brain, reduce stone production, ensure urinary tract health, etc. are very beneficial. It is recommended that adults drink 7-8 cups (1500 -1700 ml) of water per day, promoting the consumption of plain water and tea, and no or less sugary drinks. We have reached this era, the quality of life has greatly improved, infectious and infectious diseases are no longer a big problem, what really threatens us today are cancer, coronary heart disease, diabetes, cardiovascular accidents and mental disorders such as depression, but the initiative of all these diseases is in our own hands, starting from the daily routine, from the details, from all aspects, I believe that each of us can enjoy health. But must be fine, from the usual do, take good precautions, live to 100 years old is not a dream.