Drinking soy milk, eating tofu, standing up and walking around often... are simple secrets to help prolong life.
Eat a little less at each meal.
Some studies show that just by eating less each meal, cardiovascular indicators will change significantly over time. A study by Yale University (USA) in the journal Science showed that compared to the group that ate normally, the group that ate 14% less had changes in the expression of the gene Pla2g7 related to metabolism and anti-inflammation.
This may help reduce inflammation and prolong life through its effects on immune metabolism.
Some tips to practice "eating 80% full" include eating slowly, using small plates, and eating foods rich in fiber to create a feeling of fullness.
Drink soy milk, eat tofu
Many people only think of meat, eggs, and milk when it comes to protein. However, in addition to animal protein, plant protein is also very important and can help prolong life.
A 2024 Harvard University study found that plant protein intake is associated with longer lifespan.
The research team surveyed 48,000 participants and found that those who ate more plant protein in middle age were more likely to live a healthy and long life than those who ate less. Specifically, for every 3% increase in plant protein intake, the likelihood of healthy aging in old age increased by 46%.
Get up and walk around often
In addition to the two tips above for eating for longevity, pay attention to exercise. In fact, the benefits of walking are underestimated. A study published in the medical journal The Lancet, through a meta-analysis of 15 studies, found that simply walking more can help prolong life.
Researchers divided participants into four groups based on their average daily steps. Results showed that compared to those who took 3,500 steps per day, those who took 5,800, 7,800, and 10,900 steps per day had a 40%, 45%, and 53% lower risk of death, respectively.
Also, if you can walk faster, even better. Research shows that people who walk briskly for 30 minutes a day and sit for no more than 7 hours can reduce their risk of early death by 80%.
Don't take the elevator if the building isn't too tall.
There are many benefits to taking the stairs instead of the elevator. It makes you look active and is a great fat-burning exercise. During rush hour, taking the stairs will also help you get there faster.
A 2024 study in the European Journal of Preventive Cardiology (EJPC) found that stair climbing prolongs life, because it significantly reduces the risk of death from cardiovascular disease, as well as overall mortality.
Go to bed early
Sleep is good for longevity, this is not just empty talk. A study published in the International Journal of Medicine (QJM) in 2024 found that good sleep not only reduces the risk of death, but also prolongs life.
This study assessed five factors that influence sleep quality: Sleeping 7–8 hours per night; having trouble falling asleep no more than twice per week; having insomnia no more than twice per week; not using sleeping pills; feeling rested when waking up at least five days per week.
As a result, men with 5 good sleep factors had a life expectancy 4.7 years longer; women with 5 good sleep factors had a life expectancy 2.4 years longer than those with 0 to 1 factor.
Optimism helps you live longer
In 2022, a study published in the Journal of the American Geriatrics Society found that optimists live longer.
Researchers analyzed that optimistic people can regulate emotions and resist stress better; optimism is associated with lower levels of inflammatory markers and higher levels of serum antioxidants; optimistic people also have a lower risk of chronic disease.
Regularly meet and chat with relatives and friends
Good friends are the painkillers of life, this is not wrong. Moreover, not only do they relieve pain, but they also prolong life, reducing the risk of premature death to a certain extent.
A 2010 study found that people with strong social relationships were less likely to die prematurely than those who lived in isolation.
TB (summary)