5 main rules for a healthier life according to Harvard

Researchers from the Harvard TH Chan School of Public Health analyzed data from more than 120,000 people over about 30 years, assessing the impact of lifestyle habits on longevity.

They identified five key habits associated with greater longevity and a lower risk of premature death:

1. Healthy diet

A good amount of vegetables, fruits, nuts, whole grains, healthy fats and omega-3s are included. Processed foods, red meats and sugary drinks are limited.

2. Regular physical activity

At least 30 minutes each day of moderate to high-intensity exercise (e.g., brisk walking, running, cycling).

3. Healthy weight

Normal BMI (between 18.5 and 24.9) is associated with a lower risk of chronic disease.

4. No smoking

There is no safe level of smoking, "healthy" means never having smoked.

5. Alcohol in moderation

For women: about 5-15 grams of alcohol per day.

For men: about 5-30 grams of alcohol per day.

(A standard drink ≈ 14 grams of alcohol)

People who maintained all five of these habits by the age of 50 lived to:

14 years more for women and 12 years more for men, compared to those who did not follow these habits.

Even a single healthy habit added about 2 years to the participants' lives, regardless of which one it was.

At least half of premature deaths are linked to unhealthy habits such as poor diet, sedentary lifestyle, being overweight, smoking and excessive alcohol consumption. /CNA

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