Longevity has always been the goal pursued by many people. This is not only a love and pursuit of life, but also a yearning for a healthy and happy life. Imagine that you can become a "centenarian" in good health, enjoying the years and life, which is undoubtedly an extreme happiness and satisfaction. But how can we live longer?
- Thin waist and increase muscle
We should reduce waist circumference through endurance exercise and moderate calorie restriction, and increase or maintain skeletal muscle mass through strength training.
Compared with simply controlling weight, optimizing body composition, that is, reducing fat and increasing muscle, is more important for cardiovascular health.
- High-quality diet
We should optimize the quality of diet and reduce the intake of foods with low nutritional value. Foods with low nutritional value are "empty" calorie foods, which only contain high calories but lack the nutrients needed by the body, such as protein, vitamins, minerals, etc.
Many studies support that the Mediterranean diet has obvious benefits for healthy people as well as high-risk people or people with atherosclerosis and hypertensive cardiovascular diseases.
The Mediterranean diet is mainly composed of vegetables, whole grains, beans, nuts and fruits. Eat more plant protein (beans, nuts and whole grains), as well as fish, seafood and low-fat dairy products, eat lean meat, and avoid processed meat. Avoid ultra-processed foods and beverages, and eat less salt. Eat less refined carbohydrates.
- Eat until you are 80% full, intermittent fasting and mindful eating
If you are overweight, eat until you are 80% full. Try to eat within a time window of 8 to 10 hours and eat less snacks. Mindful eating (fully focusing on the entire eating process without distractions) is recommended, and it is best to share with others.
- Activities should be diverse: aerobic, strength, flexibility and balance
Regular physical activity is essential for cardiovascular health, which can reduce visceral fat, improve sugar metabolism, insulin sensitivity, blood pressure and blood lipids.
At least 30 to 60 minutes of physical activity per day, you can rotate aerobic, strength, flexibility and balance exercises to comprehensively improve physical fitness and metabolic health.
Minimize sedentary time and move as much as possible; reducing sedentary time can prevent cardiovascular disease, and this effect is independent of exercise.
- Any drinking is harmful
There is growing evidence that alcohol is not good for cardiovascular health. It can also increase the risk of hypertensive heart disease, cardiomyopathy, atrial fibrillation, atrial flutter and stroke, and also cause cognitive impairment.
Even drinking a small amount of alcohol can increase the risk of cancer due to acetaldehyde (a carcinogenic ethanol metabolite). If you don't drink, it's best not to drink; if you have the habit of drinking, try to drink as little as possible.
- No smoking
All forms of tobacco, including secondhand smoke, can cause inflammation, endothelial dysfunction, prothrombotic state and activation of the sympathetic nervous system, which seriously damages cardiovascular health.
Even if you only smoke one cigarette a day, the risk of coronary heart disease and stroke can only be reduced by about half compared to smoking 20 cigarettes a day.
There is no safe smoking level for heart disease, stroke, cancer, dementia and chronic respiratory disease. Therefore, do not get involved in any form of tobacco, including e-cigarettes.
- Good sleep
Insufficient sleep and poor sleep are new risk factors for hypertension, atrial fibrillation, ischemic heart disease and dementia. Going to bed early, ensuring 7 to 9 hours of sleep, and turning off electronic devices at least 30 minutes before bedtime are important ways to promote high-quality sleep and maintain cardiovascular health.
- Stress reduction, mindfulness, and lifelong learning
It is recommended to practice stress reduction through mindfulness meditation and slow, deep breathing.
Stimulate the brain every day by learning new skills or engaging in activities such as art to enhance cognitive function and brain health. Maintain a lifelong growth mindset and seek new knowledge, experience, and perspectives to maintain intellectual and spiritual vitality.
Chronic mental stress and persistent negative emotions can significantly affect cardiovascular health, and are not related to traditional risk factors.
Anger can trigger ventricular arrhythmias. These effects are mediated by activation of the hypothalamic-pituitary-adrenal axis and the autonomic nervous system, leading to increased blood pressure, increased platelet and immune reactivity, and increased inflammation and oxidative stress. Mindfulness-based stress reduction and cognitive therapy, especially combined with slow breathing exercises and artistic/philosophical spiritual practices, can effectively relieve psychological and emotional stress, anxiety, and depression.
- Do good deeds, socialize, and be compassionate
Cultivate deep connections with family and friends through compassionate communication and forgiveness. Do good deeds, cultivate altruistic feelings, and get along with others in a peaceful and friendly manner. Strong social and family relationships are essential for emotional and mental health.
In contrast, lack of social and emotional support, loneliness, despair, and depression significantly increase the risk of cardiovascular disease and cognitive decline.
In addition to the risk of unhealthy lifestyles such as eating more, drinking, and smoking, this can also lead to atherosclerotic states such as hypercortisolemia, impaired vagal nerve function, reduced heart rate variability, inflammation, and increased platelet aggregation.
- Get close to nature and stay away from pollution
Getting closer to nature more and exercising in a pollution-free environment, especially in parks and forests, can protect the heart and make the mind healthier. Activities in polluted environments can harm the heart.
Stay away from air pollution, water pollution, and noise pollution. Air pollution is associated with increased mortality from cardiovascular, respiratory, and cancer. Exposure to PM2.5 and ozone reduces heart rate variability, activates the immune system, and exacerbates oxidative stress, leading to endothelial dysfunction in the vascular system and brain.
