lifespan is affected by genetic gene , living habits, environmental factors, etc. But which living habits have the greatest impact? Recently, a list of the latest "life reduction factors" gave the answer.
10 The big "life reduction factor" is very close to us
In August 2022, a study completed by China Center for Disease Control and Prevention was published in the journal " Disease Monitoring ", which studied and analyzed the risk factors affecting the lifespan of the elderly in my country aged 60 and above, and gave a list of "life reduction factors". The most important risk factors affecting the health of the elderly in my country include: tobacco, high systolic blood pressure, dietary factors, air pollution, high fasting blood sugar, high body mass index, high low-density lipoprotein cholesterol, renal insufficiency, non-optimal temperature, and alcohol consumption.
Avoid life reduction, do these points well
1. Quit smoking
1. Research points out that tobacco is the main risk factor affecting the health of the elderly in my country. Some studies show that the smoking rate of the elderly in China is 24.2%, of which the smoking rate of the elderly in the elderly in China is as high as 45.5% and the smoking rate of women is as high as 3.7%.
2. Eat more food, less meat,
Long-term follow-up data of more than 13,000 Chinese elderly people published in "Natural Aging" in March 2022 found that a healthy plant-based diet has a potential positive effect on the longevity of the elderly!
Healthy plant-based foods include whole grains, fruits, fresh vegetables, beans, garlic, vegetable oils, nuts and tea; unhealthy plant-based foods include refined grains, pickled fruits and vegetables and sugar.
3. Control the "three highs" well, and have principles,
The "three highs" in the elderly should be treated according to their personal specific circumstances and in accordance with the principle of "strict, medium and loose".
(1) cholesterol is strictly controlled. Hypercholesterolemia is an important prerequisite for the formation of atherosclerotic plaques, and atherosclerotic plaques are the main basis for cardiovascular and cerebrovascular diseases .
(2) Blood pressure control should be moderate. For elderly people under 80 years old, they can first reduce their blood pressure to below 150/90 mmHg . If they don’t feel uncomfortable, they can reduce it to below 140/90 mmHg; for elderly people over 80 years old, they can reduce it to below 150/90 mmHg.
(3) Blood sugar control should be relaxed. Generally, diabetics should control fasting blood sugar below 7 mmol/liter, post-meal blood sugar below 10 mmol/liter, and glycated hemoglobin below 7%. The elderly can be more relaxed.
4. It is healthier to be slightly fat, and the body mass index does not need to be too low
body mass index = weight ÷ square of height, which is one of the indicators to measure obesity. We all know that obesity can bring about a variety of metabolic-related diseases. Generally speaking, the body mass index of 18.5 to 23.9 is normal.
Although it is said that "a thousand gold can't be bought to lose weight when you are old", it is actually better for the elderly to be a little fat, especially if they have muscles. It is generally believed that "the elderly have a slightly higher weight" (that is, BMI is 21~23.9).
5. To protect the kidneys, seek medical attention in time for 3 situations
The kidneys are "steady and hardworking" and have strong compensatory ability. When the kidney damage is mild, it is not easy to cause everyone to notice; and when the body experiences obvious discomfort, the kidney damage is already serious.
Early renal disease may not show any symptoms, and it may not be painful or itchy. If the following symptoms occur, you need to seek medical treatment in time:
(1) Swelling
For example, swelling occurs, including swelling of legs and swelling of the face.
(2) Urine discoloration
The color of urine changes, especially the strong brown and red urine; has difficulty urinating , has frequent urination , etc.
(3) Weakness
Severe kidney disease will cause weakness, fatigue, nausea, vomiting, and not wanting to eat. If it affects the heart, it will also lead to difficulty breathing.
6. Try not to drink alcohol
Some elderly people like to drink some wine to promote blood circulation and to cheer up emotions. However, moderate drinking has no protective effect on cardiovascular health, and the more alcohol you drink, the higher your blood pressure and the higher your stroke risk will increase.
When the weather changes, the elderly should also pay more attention to keep warm when it is cold and cool when it is hot, so as to minimize the health and lifespan impacts caused by "non-suitable temperatures".
Source: Ciming Physical Examination Group
