養成這7個小習慣,你會更長壽噢大綱
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並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，洗冷水澡爲身體施加了壓力，其效果就像通過鍛鍊來刺激身體一樣。科學家發現，打冷戰有助於把儲存能量的“白色脂肪”轉化爲消耗能量的“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。因爲社交和工作上的投入，人們在工作日往往睡眠不足，然後在週末補覺，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。便祕會引起痔瘡、憩室炎、失血及身體不適。而且，科學家指出長期便祕會增加患結腸直腸癌的風險。多喝水並且定期運動也有助於防止便祕。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爲“有害的”膽固醇，它會使脂肪物質在動脈壁上聚集。“知道你的血脂水平真的可以激勵你做出改變，合理飲食並保持鍛鍊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瞭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現，多喝咖啡可以降低由心臟病、癌症、中風、糖尿病以及腎臟疾病引發死亡的風險。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.
“許多證據表明禁食對你是有好處的，”範·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。”研究人員發現，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，還會極大地改變人們血液中膽固醇的含量，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.
人們通常認爲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，而且可以作爲健康飲食的一部分。
