Github hot list "Programmer's Life Extension Guide" won 8.3k+ stars! The recipe for a 66.67% reduction in mortality

In modern society, due to the pressure of work and life, more and more young groups are beginning to fall into various anxiety. Especially in the context of the current global epidemic, changes in living habits or behaviors caused by various factors, coupled with many factors such as office work, study, sedentary or staying up late, and irregular diet, not only affect our physical health, but also seriously affect our health. even lead to death.

On March 10, the Lancet, a top international medical journal, published a study that analyzed all-cause mortality in 187 countries and territories from the 2020-2021 epidemic period, showing estimates of global related deaths. 18.2 million cases.

When "health stalks" gradually become popular among young people, when "goji berries in a thermos cup" becomes the standard, when "punk health care" becomes everyone's "hi-mourning" self-help... more and more The young people of 2018 began to realize the importance of physical health and began to pay attention to how to "prolong life". No, programmers who are committed to "code to change the world" are taking action first.

Recently, a project on GitHub called "HowToLiveLonger" - "Programmer's Guide to Life Extension" has been on the trending list as soon as it was submitted. At present, the project has gained 8.3k+ stars and is attracting more and more developers' attention.

GitHub address: https://github.com/geekan/HowToLiveLonger

"Programmer's Guide to Life Extension": "Secrets" to Live 20 More Years

It is understood that the key results of the "Programmer's Guide to Life Extension" show that: through specific diet, nutritional input, behavioral exercise output, and emotional regulation and other factors, 66.67% can be reduced all-cause mortality (all-cause mortality, all-cause mortality, all-cause mortality, all-cause mortality. Mortality ACM is the ratio of the total number of deaths from all causes to the population in a certain period of time) and can add ~20 years of life expectancy.

The "Programmers' Guide to Life Extension" mainly analyzes the various behaviors of programmers, including "input" such as diet, including solids, liquids, gases, light, drugs, "output" such as exercise, daily life, sleep, and other aspects such as Lose weight, stay optimistic, etc.

"Input" solids: eat more spicy + fruits and vegetables + nuts for longer life

Specifically, the solid aspect of "input": eating white meat (-3%~-11% ACM).

Studies have shown that increasing red meat intake is associated with a risk of death. Respondents who increased their red meat intake by at least half a serving per day on average over eight years (half serving equals 14 g of processed red meat or 40 g of unprocessed red meat) had a 10% increased risk of all-cause mortality over the next eight years (HR, 1.10 ; 95% CI, 1.04-1.17); eating two servings of red or processed meat (but not poultry or fish) per week was associated with a 3% increased risk of all-cause mortality.

Fruit and Vegetables (-17%~-26% ACM): Studies have shown that eating foods containing flavonoids is associated with a 20% lower risk of death. A daily intake of 200 grams of fresh fruit can reduce the mortality rate by 17%, the risk of diabetic macrovascular complications (such as stroke, ischemic heart disease, etc.) Diabetic foot disease, etc.) risk decreased by 28%.

Eat more spicy food (-23% ACM): Another 2016 Plos One study from the United States of 16,179 people aged 18+ followed up for up to 19 years and found that 4,946 Among those who died, the all-cause mortality rate was 21.6% for those who consumed chili peppers, compared with 33.6% for those who did not consume chili peppers. People who ate spicy food more than 4 times a week had a 23% lower risk of overall mortality and a 34% lower risk of cardiovascular death compared with those who ate no spicy food or rarely (less than twice a week).

Eating more nuts (-4%~-27% ACM): Through analysis, it was found that regular consumption of walnuts can prolong life and reduce the risk of death from cardiovascular disease. Those who ate five or more servings of walnuts per week (28 grams per serving) had a 1.3-year increase in healthy life expectancy, a 14% lower risk of all-cause mortality, and a 25% lower risk of cardiovascular disease mortality than those who ate no walnuts.

In addition, moderate carbohydrates and more vegetable protein (-10% ACM) can effectively reduce group-cause mortality; eat less egg yolk (otherwise +7% ACM/0.5 grains/day).

Review: Of all dietary patterns, the diet with the lowest risk of all-cause mortality was: 10-30g high fiber, 14-30% protein, 10-25% monounsaturated fatty acids, 5%-7% polyunsaturated fatty acids and 20%-30% starch intake; optimal energy source ratio: <24% starch, 15%-17% protein, >15% monounsaturated fatty acids, <15% sugars, 6% saturated fatty acids, 6% more Unsaturated Fatty Acids, 30g+ High Fiber.

"Input" liquid: less sugar + abstinence + tea drinking reduces all-cause mortality

In terms of "input" liquids, coffee can be achieved first (-12%~-22% ACM).

Drinking milk (-10%~-17% ACM): Studies have shown that compared to people who do not consume dairy products, two daily servings of dairy products (one serving refers to 244 grams of milk/yogurt, 15 grams of cheese or 5 grams of butter) ), the risk of all-cause mortality decreased by 17%, the risk of cardiovascular death by 23%, and the risk of stroke by 33%.

Drinking tea (-8%~15% ACM): A total of 34 661 deaths occurred in 438 443 subjects who were followed up for 11.1 years. Compared with never tea drinkers, current non-daily tea drinkers and daily tea drinkers had HR values (95%CI) of all-cause mortality of 0.89 (0.860.91) and 0.92 (0.880.95), respectively. Gender analysis showed that the protective effect of tea drinking on the risk of all-cause mortality was mainly seen in males (P<0.05 for interaction).

Second, drink less or no sweetened beverages (otherwise 1 cup per day +7% ACM, +dopamine): Participants with mixed soft drink intake ≥ 1 cup/day compared to participants with soft drink intake < 1 cup/month The risk of death increased by 18%, while the consumption of sugar-sweetened soft drinks or sugar-free soft drinks increased the risk of death by 11% and 27%, respectively.

Stop drinking or within 100g per week (pure alcohol (g) = drinking amount (ml) × alcohol concentration (%) × alcohol density 0.8g/ml) (otherwise +~50% ACM, no upper limit).

Other "input": not smoking + sun exposure can effectively prolong life

Gas aspects of "input": no smoking (otherwise +~50% ACM, -11~-12 years lifespan).

The study found that of 42,416 men and 86,735 women (aged 35-89 with no previous illness), 45% of men and 21% of women were current smokers, 33% of men and 39% of men were smokers of female smokers do not smoke every day. 21% of men and 62% of women never smoked. During follow-up, the hazard ratios for all-cause mortality compared with never smoking were 1.17 (95% confidence interval 1.10-1.25) and 1.54 (1.42-1.67) for <10 cigarettes per day or ≥10 cigarettes per day, respectively. Hazard ratios were similar regardless of age or gender.

Lighting aspect of "input": sun exposure (-~40% ACM). A 26-year Danish study found that more sun exposure significantly increased life expectancy, and even patients with skin cancer caused by excessive sun exposure lived an average of 6 years longer than the average person.

In terms of "input" drugs: metformin (diabetic patients can have +3 years compared with normal people), multivitamins (-8% cancer risk), spermidine (-30%~-60% ACM), glucosamine (-39 % ACM).

"Output": 7 hours of sleep per day had the lowest all-cause mortality

In terms of "output", exercise was 3 x 45-minute swings per week (-47% ACM): studies have shown that swings of 45-60 minutes three times per week reduce all-cause mortality by ~47% . Badminton, table tennis, tennis, etc. are all swing sports (but due to the background of Westernized research, it may refer to more tennis, which implicitly expresses that whole-body exercise is more important).

Walking: Studies have shown that walking reduces all-cause mortality by more than 50%! How many steps should I take each day? To the research of the "JAMA" sub-issue:

Daily brushing (-25% ACM): People who don't brush regularly: 9%, 12%, and 25% increased risk of cancer, chronic obstructive pulmonary disease, and cirrhosis, respectively, and 25% increased risk of premature death.

Sleep status was 7 hours a day with the lowest all-cause mortality; and the best time between 22-24 o'clock, morning + 43% ACM, night + 15% ACM (controversial).

Among them, men: Sleep duration ≥10 hours was associated with a 34% increased risk of all-cause mortality compared with 7 hours of sleep. Women: In women, compared with a sleep duration of 7 hours: a sleep duration of ≥10 hours was associated with a 48% increased risk of all-cause mortality.

Bathing: In addition, studies show that regular bathing reduces the risk of cardiovascular disease. Compared with taking a bath one to two times a week or not taking a bath at all, taking a hot bath every day was associated with a 28% lower overall risk of cardiovascular disease, a 26% lower overall risk of stroke, and a 46% lower risk of brain hemorrhage.

Doing housework: For older men (after age 72), weekly heavy housework reduces average mortality by 29% Heavy housework: vacuuming, mopping, mopping, window scrubbing, car washing, moving furniture, moving gas tanks and many more.

Other aspects, such as weight status, can effectively make ACM -54% through weight loss. Emotional status also affected lifespan, with pessimism being associated with higher all-cause mortality and cardiovascular disease mortality, but optimism was not protective. At the same time, research shows that siblings or twins with more wealth live longer than siblings/twins with less wealth.

At present, the popularity of this "Programmer's Guide to Life Extension" report continues to rise on GitHub. It can be seen that more and more groups are beginning to pay attention to health and life. From now on, let's start from this "Programmer's Life Extension Guide"!