囧研究：養(yǎng)成這7個小習慣，你會更長壽噢

 

Taking an annual blood test could help us to stay fitter for longer, say experts. They also explain why and offer other simple but effective health habits.

專家表示，每年驗驗血可以使我們更加健康長壽。他們還解釋了其中的原因并提供了其他幾個簡單卻有效的健康習慣。

Take a cold shower

洗冷水澡

According to the experts, a cold shower puts stress on the body, working like exercise to stimulate it. Scientists found that shivering stimulates the conversion of energy-storing “white fat” into energy-burning “brown fat”.

專家指出，洗冷水澡為身體施加了壓力，其效果就像通過鍛煉來刺激身體一樣?？茖W家發(fā)現(xiàn)，打冷戰(zhàn)有助于把儲存能量的“白色脂肪”轉(zhuǎn)化為消耗能量的“棕色脂肪”。

Don’t get into sleep debt

確保睡眠充足

Missing just 30 minutes of sleep per day on weekdays can lead to obesity, say scientists. Because of social and work commitments, people often accumulate sleep debt during weekdays and make up for lost sleep over the weekend. But this may lead to long-term metabolic disruption, which can promote the onset, or exacerbate the progression, of type 2 diabetes.

科學家表示，在工作日每天只少睡30分鐘就可能導致肥胖。因為社交和工作上的投入，人們在工作日往往睡眠不足，然后在周末補覺，但是這樣會導致長期代謝紊亂，致使人們患上二型糖尿病或使病情惡化。

Keep moving

不斷運動

Opening your bowels every morning is an effective way to improve your health. Constipation can lead to haemorrhoids , diverticulitis , bleeding and discomfort. Moreover, scientists reported an association between chronic constipation and an increased risk of developing colorectal cancer. Staying hydrated and taking regular exercise can also help to prevent constipation.

每天早晨清清腸胃是改善健康的一種有效方式。便秘會引起痔瘡、憩室炎、失血及身體不適。而且，科學家指出長期便秘會增加患結腸直腸癌的風險。多喝水并且定期運動也有助于防止便秘。

Take a regular blood test

定期驗血

Cardiovascular disease causes more than a quarter of all deaths in the UK . One of the main risk factors is high levels of low-density lipoproteins – known as “bad” cholesterol, which can cause fatty material to build up in artery walls. “Knowing your lipid levels can really motivate you to make the changes to diet and exercise to decrease the risk of cardiovascular disease,” says Dr Anders Lycksell. “Regular testing can provide a good understanding of how specific changes to diet and exercise regimes affect your blood markers.”

英國全部死亡人口中逾四分之一是由心血管疾病引起的。主要風險因素之一就是人體中低密度脂蛋白的含量過高。低密度脂蛋白又被稱為“有害的”膽固醇，它會使脂肪物質(zhì)在動脈壁上聚集。“知道你的血脂水平真的可以激勵你做出改變，合理飲食并保持鍛煉來減少患心血管疾病的風險，”安德斯·理克賽爾博士說道。“定期檢測血脂水平可以讓你更好地了解在飲食和運動上做出的特定改變會如何影響你的血液標示物。”

Drink more coffee

多喝咖啡

A new Spanish study has found that higher coffee consumption is associated with a lower risk of death due to heart disease, cancer, stroke, diabetes and kidney disease.

西班牙的一項新研究發(fā)現(xiàn)，多喝咖啡可以降低由心臟病、癌癥、中風、糖尿病以及腎臟疾病引發(fā)死亡的風險。

Try fasting

嘗試禁食

“There’s lots of evidence fasting is good for you,” says Dr van Tulleken. “I miss breakfast to help me control my calorie intake.” Researchers found that periodic fasting not only lowers the risk of coronary artery disease and diabetes, but also causes significant changes in a person’s blood-cholesterol levels. Both diabetes and elevated cholesterol are known risk factors for coronary heart disease.

“許多證據(jù)表明禁食對你是有好處的，”范·圖勒肯博士說道。“不吃早飯可以幫助我控制卡路里的攝取量。”研究人員發(fā)現(xiàn)，間歇性禁食不僅可以降低患冠狀動脈疾病以及糖尿病的風險，還會極大地改變?nèi)藗冄褐心懝檀嫉暮?，而糖尿病以及膽固醇水平過高都是導致冠心病的風險因素。

Get scrambled

多吃雞蛋

Eating eggs was usually thought to cause high cholesterol. But now official advice from the British Heart Foundation says eating up to one egg a day does not increase heart-disease risk in healthy individuals, and can form part of a healthy diet.

人們通常認為吃雞蛋會使膽固醇水平升高，但是如今來自英國心臟病基金會的官方建議稱，健康的人每天吃一個雞蛋不會增加患心臟病的風險，而且可以作為健康飲食的一部分。