You Wreck Longevity by Defying These 7 Habits That Are Proven to Boost Lifespan by 20 Years
违背这 7 个已被证明能延长 20 年寿命的习惯，你会毁了自己的长寿之道
You’re 100% aware of them, yet you ignore them.
你 100%意识到了这些问题，但却视而不见。
照片由 Vidal Balielo Jr 在 Pexels 上拍摄
Healthy habits are the most searched information on the web. You can get detailed advice at the press of a click.
健康的生活习惯是网上搜索最多的信息。您只需轻轻一点，就能获得详细的建议。
It’s easy to uncover the truth about them even in the age of misinformation because they have been long known and proved by science.
即使在错误信息横行的时代，要揭开它们的真相也很容易，因为它们早已为人所知，并得到了科学的证明。
But the challenge is to add them into your routine. You start at every New Year hoping to make a change but you fail when it comes to application.
但挑战在于如何将它们融入你的日常工作中。每年新年伊始，你都希望做出改变，但在实施时却失败了。
I bet you are aware of all these habits and their benefits too, but like most poeple, you might have failed to add them to your routine.
我敢打赌，你也知道这些习惯和它们的好处，但和大多数人一样，你可能没有把它们加入到你的日常生活习惯中。
So, you give up on them and live a fun life full of denial till it catches up with you.
于是，你放弃了他们，过着充满否定的快乐生活，直到他们追上你。
This study lists the seven proven longevity habits that you ignore daily, which can increase your life by at least 20 years.
这项研究列出了七个行之有效的长寿习惯，这些习惯每天都会被你忽略，但却能让你的寿命至少延长 20 年。
1. The Two Biggest And Most Dangerous Addictions
1.两大最危险的瘾癖
I work in a library full of promising potential, where students study for more than 12 hours daily in hopes of cracking government exams that promise a sure-shot opportunity to make their parents proud.
我在一个充满希望的图书馆工作，学生们每天学习超过 12 个小时，希望能通过政府考试，从而有机会让父母为他们感到骄傲。
It’s a universal knowledge that Asian parents are the hardest people to please, their aspiration for their kids is higher than Mount Everest.
众所周知，亚洲父母是最难取悦的人，他们对孩子的期望比珠穆朗玛峰还高。
So, they toil every day in hopes of a better future, this pressure gets to them and cracks their defenses.
因此，他们每天都在辛勤劳作，希望有一个更好的未来，这种压力让他们感到不安，并击溃了他们的防线。
They pick the easiest and cheapest way to rid the anxiety, and they start smoking. 80% of the students in my library smoke their beloved cigarette with a sizzling masala chai every day.
他们选择最简单、最廉价的方式来摆脱焦虑，他们开始吸烟。在我的图书馆里，80%的学生每天都会抽着他们心爱的香烟，配上热气腾腾的玛萨拉茶。
These people are highly capable and intelligent, they know the value of their health as many of them are preparing to be doctors — the most prestigious career for Asian kids.
这些人能力很强，也很聪明，他们知道自己健康的价值，因为他们中的许多人正在准备成为医生--这是亚洲孩子最有声望的职业。
But they only care about the hit they get from their first cigarette of the day. They believe it lowers their stress, even when they are fully aware that it’s a hoax.
但他们只在乎每天第一支烟带来的快感。他们相信吸烟能减轻压力，即使他们完全知道这是一个骗局。
Yet they get into the thaws of this addictive habit. They all try to quit but they fail numerous times only to quit quitting.
然而，他们却陷入了这种上瘾习惯的泥潭。他们都试图戒烟，但失败了无数次，最后只能放弃戒烟。
This is in a nutshell, the story of most smokers. Out of so many smokers, I only know one person who has quit smoking successfully.
一言以蔽之，这就是大多数吸烟者的故事。在这么多烟民中，我只认识一个成功戒烟的人。
Smoking and opioids are the number one reasons in this study that pose the largest risk on longevity by 30–45%. And it’s the hardest habit that you’ll have to quit or avoid.
在这项研究中，吸烟和阿片类药物是影响长寿的最大原因，风险高达 30%-45%。这也是最难戒掉或避免的习惯。
This addiction is the prime bad habit that cuts short your life, yet you can’t seem to give it up. It’s a carcinogenic that can raise your blood pressure, and cholesterol and even cause heart problems.
这种嗜好是缩短你生命的首要坏习惯，但你似乎无法戒掉它。它是一种致癌物质，会使血压和胆固醇升高，甚至引发心脏病。
Smoking is bad, but opioids are even worse, you’ll be living in the shadow of your true self even before you realize it.
吸烟固然不好，但阿片类药物更糟糕，甚至在你意识到之前，你就已经生活在真实自我的阴影中了。
Most users are aware of their perils, yet they continue to use them because they can’t reduce their dependence. It’s a disease that can’t be cured without multi-level intervention.
大多数吸食者都知道它们的危害，但由于无法减少依赖性，他们仍在继续吸食。这是一种没有多层次干预就无法治愈的疾病。
So, if you’re someone who’s afflicted by these addictions then you must reach out to your loved ones, if you can’t do that then don’t be ashamed to call a helpline or organization that can help you recover from it.
因此，如果你被这些瘾君子所困扰，那么你必须向你的亲人伸出援手，如果你做不到，那么不要羞于致电帮助你戒毒的热线或组织。
Here’s what you can do:-
您可以这样做：-
- Pick a date that means something to you, quit on a day that has some emotional meaning so that you think twice before relapsing.
选择一个对你有意义的日子，在一个有情感意义的日子戒烟，这样你在复吸之前就会三思而后行。 - Learn from your past mistakes that lead to relapse, try to avoid them, and create an atmosphere that reduces the chances of relapse to a minimum.
从过去导致复吸的错误中吸取教训，尽量避免这些错误，并营造一种将复吸几率降到最低的氛围。
2. A Byproduct Of Modern Lifestyle That Ruins Life
2.毁掉生活的现代生活方式的副产品
Our lifestyle triggers are the worst as they contribute to many other factors that lead to poor longevity.
我们的生活方式是最糟糕的诱因，因为它们会导致许多其他因素，从而导致长寿。
Stress is a potent byproduct of our busy lifestyle. We can’t escape it so we have just accepted it as a “mode” of living.
压力是我们忙碌生活方式的一种强烈副产品。我们无法逃避它，只能将其作为一种生活 "模式 "来接受。
Some stress is necessary to do well in life, but when it gets out of hand it takes the form of chronic stress that’s been proven to decrease lifespan.
在生活中，有些压力是必要的，但如果压力失控，就会形成慢性压力，而慢性压力已被证明会减少寿命。
Chronic stress can lead to many deadly diseases as it comes with a barrage of diseases, all of which are proven to reduce longevity.
慢性压力会导致许多致命的疾病，因为它伴随着一系列疾病，而所有这些疾病都被证明会减少寿命。
Addictions are a physical personification of stress in most cases. The students try to find peace in a daily evening cigarette or at the bottom of the bottle every night.
在大多数情况下，成瘾是压力的物理化身。学生们试图在每天傍晚的香烟中或每晚的酒瓶底找到平静。
This stress makes them addicted to substances that do ultimate harm to their mental and physical health.
这种压力使他们对药物上瘾，最终损害他们的身心健康。
Chronic stress is the aggregator of the three other habits that can potentially increase your risk of death by 20%.
慢性压力是其他三种习惯的集合体，有可能使你的死亡风险增加 20%。
Here’s what you can do:-
您可以这样做：-
- Find time-saving ways to relieve stress: a 10-minute micro workout or a short breathing session.
寻找节省时间的方法来缓解压力：10 分钟的微型锻炼或简短的呼吸训练。 - More than that you need to find the reason behind your stress and deal with it first.
除此之外，你还需要找到压力背后的原因，并首先解决它。
3. A Legalized Fun Drug That Wrecks Your Longevity
3.毁掉你长寿的合法化娱乐药物
Cheap drugs are the top contender when it comes to poor stress management, I have seen this with well-educated students who know full well the repercussions of these substances.
廉价药物是造成压力管理不善的首要原因，我曾在受过良好教育的学生身上看到过这种情况，他们非常清楚这些药物的后果。
Alcohol is the second-best drug when it comes to avoiding stress and it’s also a magical potion that makes socialization easy.
在避免压力方面，酒精是第二好的药物，它也是一种神奇的药水，能让社交变得简单。
You knock down a few drinks to recharge your social battery and forget about the sorrows of this life. It’ll make you feel likable and happy in no time.
你喝上几杯，为自己的社交能力充电，忘却生活中的忧愁。这会让你立刻感到亲切和快乐。
Binge drinking on the other hand is a prominent factor that comes in the second tier of the worse habits that can lead to early death.
另一方面，酗酒也是一个突出的因素，在可能导致早逝的不良习惯中排名第二。
Stress and society have both normalized this habit, it’s not only accepted but expected as well. Occasional drinking at a party or with friends is not as harmful as drinking a high amount of alcohol routinely.
压力和社会都已将这种习惯正常化，它不仅被接受，还被期待。在聚会上或与朋友一起偶尔饮酒并不像经常大量饮酒那样有害。
It’s harmful to your health no matter how hard your mind convinces you that it’s normal.
这对你的健康有害，无论你的头脑如何说服自己这是正常的。
Here’s what you can do:-
您可以这样做：-
- Pre-select the days on which you can drink every month. A schedule will help you avoid binge drinking.
预先选择每月可以喝酒的日子。时间表会帮助你避免暴饮。 - No one likes dragging a drunkard after a fun night so know your limit and try to stop at a drink or two before that.
没有人喜欢在欢乐之夜后拖着一个醉鬼，所以要知道自己的酒量，尽量在一两杯之前就停下来。 - Remember alcohol in restrains is still not a healthy choice but at least it’s better than binge drinking.
请记住，有节制地饮酒仍然不是健康的选择，但至少比暴饮暴食要好。
4. The Stupidest Mistake That Makes Stress Worse
4.让压力变本加厉的最愚蠢错误
Stress makes people do crazy things that they know are harmful to them. They fall into the trap of addiction that can perpetually ruin their life.
压力让人们做出疯狂的事情，而他们明知这些事情对自己有害。他们会陷入成瘾的陷阱，从而永远毁掉自己的生活。
So, it’s not a shocker when people wreck their diets due to stress. Stress can pump up poor decision-making as once you’re in the eye of the storm you want to use delusion to cover up that exact fact.
因此，当人们因为压力而破坏饮食时，这并不令人震惊。压力会导致决策失误，因为一旦你处于风暴眼中，你就会想用妄想来掩盖这一事实。
So, to feel better you stuff your face with delicious food that gives you a reprise from stress for a few moments.
因此，为了让自己感觉好一点，你就会用美味的食物来填饱肚子，让自己暂时从压力中解脱出来。
But what’s more intriguing is that your diet has an equal effect on stress, so the more junk you eat the more stressed you’ll feel.
但更耐人寻味的是，饮食对压力的影响是相同的，所以你吃的垃圾越多，就会感觉压力越大。
Emotional eating is not a healthy response to stress as it’ll make you more stressed. So, it’s important to regulate emotions better to avoid overeating.
情绪化进食不是一种健康的压力反应，因为它会让你压力更大。因此，要更好地调节情绪，避免暴饮暴食。
Here’s what you can do:-
您可以这样做：-
- Meal prep is the first step towards healthy eating as takeouts are the bane to your health.
备餐是健康饮食的第一步，因为外卖是健康的祸根。 - Snacking gets worse when you’re stressed. So, stick to healthy and delicious snacks like fruits and nuts.
压力大时，吃零食的情况会变得更糟。因此，要坚持吃水果和坚果等健康美味的零食。
5. You Wreck Your Brain Health By Ignoring This
5.忽视这一点会破坏大脑健康
Stress creates the perfect effects of the domino, it ensures the fall of your health by destroying one good habit after another.
压力产生了多米诺骨牌的完美效果，它通过摧毁一个又一个好习惯来确保你的健康。
And the effect it has on your sleep is worse. It will make you an anxious insomniac and increase your chances of getting depression.
而它对睡眠的影响更严重。它会让你焦虑失眠，增加患抑郁症的几率。
Stress is the ground zero from where all the lifestyle problems start, so it’s not surprising that it also wrecks your sleep schedule.
压力是所有生活方式问题的起点，因此它也会破坏你的睡眠时间。
Chronic stress will keep your nervous system on guard for a long time, this fight-or-flight response can cause sleep deprivation.
长期的压力会让你的神经系统长期处于戒备状态，这种 "要么战斗，要么逃跑 "的反应会导致睡眠不足。
One of my friends in the library was struggling to get his revision done before his exam, so he decided to cut short his sleep to five hours.
我在图书馆的一位朋友在考试前努力完成复习，因此他决定把睡眠时间缩短到五个小时。
As a result, he would often pass out in the library while doing mock tests. His mental health was hanging by a thread and his revision quality was highly affected by it.
因此，他经常在图书馆做模拟测试时晕倒。他的精神状态一落千丈，复习质量也因此大受影响。
So, after three days of insanity, he went back to his original routine. He now sleeps seven hours daily. His performance has improved and he looks more at peace. Yet he wants to now cut back to six hours of sleep.
于是，在疯了三天之后，他又回到了原来的作息时间。现在，他每天睡七个小时。他的表现有所改善，看起来也更平静了。然而，他现在又想把睡眠时间减少到 6 小时。
He knows the power of good quality sleep, yet he can’t afford to indulge because he won’t be able to complete his revisions otherwise.
他知道优质睡眠的力量，但他不能放纵自己，否则他将无法完成修订工作。
So, he’s trapped in a vicious cycle as reducing sleep is only gonna make him more stressed.
因此，他陷入了一个恶性循环，因为减少睡眠只会让他更加紧张。
Here’s what you can do:-
您可以这样做：-
- Sleep is essential for proper brain function so don’t be a miser. Go to bed on time by locking up your electronics an hour before bed.
睡眠是大脑正常运转的必要条件，所以不要做守财奴。睡前一小时锁上电子产品，准时上床睡觉。 - A short nap during the day is a great way to deal with a midday drop in productivity but keep it under 20 minutes.
白天小睡一会儿是解决中午工作效率下降的好办法，但要控制在 20 分钟以内。 - Wake up every morning at the same time, no matter how hard you partied the night before.
每天早上在同一时间起床，不管前一天晚上你玩得有多嗨。
6. A non-negotiable For Better Mental Health
6.改善心理健康的必备条件
Stress is the biggest lifestyle disease that can wreck your everyday life to pieces. It can lead to a host of problems if it’s not controlled.
压力是最大的生活方式疾病，它可以将你的日常生活破坏得支离破碎。如果不加以控制，会导致一系列问题。
But there’s one factor that can reduce stress and boost longevity. Positive social relations are the key to crack the stress cycle.
但有一个因素可以减轻压力，促进长寿。积极的社会关系是破解压力循环的关键。
Friends and family can save you from external stress and help you decompress in a healthy way. Spending time with loved ones increases oxytocin which improves overall happiness.
朋友和家人可以帮你摆脱外部压力，以健康的方式帮你解压。与亲人共度时光能增加催产素，从而提高整体幸福感。
Moreover, low social support increases depression rates. It makes you feel less anxious as you can discuss your problems with people who guide you.
此外，社会支持少也会增加抑郁症的发病率。它能让你感觉不那么焦虑，因为你可以与指导你的人讨论你的问题。
Sometimes the same people cause us grief which is human nature, you can’t run away from little problems but instead deal with them. It’ll boost your emotional maturity.
有时，同样的人也会给我们带来悲伤，这是人之常情，你不能逃避小问题，而是要处理它们。这会让你的情感更加成熟。
Here’s what you can do:-
您可以这样做：-
- Reach out to your long-lost friends with whom you’ve been meaning to meet up forever. This time make it happen.
联系久违的朋友，你一直想和他们见上一面。这次一定要实现。 - Join a club or a class that helps you meet with poeple with whom you share a hobby.
参加俱乐部或兴趣班，结识有共同爱好的朋友。 - Make it a rule to converse with at least 3–4 people every day. All friendships start with a short walk that you despise so much.
规定每天至少与 3-4 人交谈。所有的友谊都是从你非常鄙视的短途散步开始的。
7. The Most Essential Habit That You Refuse To Do
7.你拒绝做的最基本的习惯
There’s an unmissable pattern that’ll make you realize just how bad stress is for your body. Activities that reduce stress can increase longevity.
有一种不可错过的模式会让你意识到压力对身体的危害有多大。减轻压力的活动可以延年益寿。
Another activity that's proven to boost longevity and reduce stress is exercise. It’s the proven all-cure that can boost your overall health to the max.
另一项被证明能延年益寿、减轻压力的活动是运动。它是已被证实的万能疗法，能最大限度地促进你的整体健康。
Science backs up exercise as the magic pill that can protect you from all chronic diseases. It’s the first habit that makes it too a longevity routine.
科学证明，运动是预防所有慢性疾病的灵丹妙药。这也是养成长寿习惯的首要条件。
Low physical activity will kill you as it increases the risk of death by 30–45% same as smoking and opioids. So, being a couch potato is the deadliest risk you can take to ruin your longevity.
体育锻炼少会致命，因为它与吸烟和阿片类药物一样，会使死亡风险增加 30-45%。因此，做一个沙发土豆是毁掉你长寿的最致命的风险。
It’s hard to form an exercise habit and harder to be consistent at it. As a yoga instructor, I have helped many people form a consistent exercise routine. It takes time, patience, and self-discipline.
养成运动习惯很难，坚持不懈更难。作为一名瑜伽教练，我帮助许多人养成了坚持锻炼的习惯。这需要时间、耐心和自律。
But once you make it happen then you are set for life, as it’ll safeguard your mental and physical health from the thaws of aging and stress.
但是，一旦你做到了这一点，你就会终生受益，因为它会保护你的身心健康，使你免受衰老和压力的侵蚀。
Here’s what you can do:-
您可以这样做：-
- Start small with a micro workout that you can do in less than 15 minutes.
从小处着手，进行 15 分钟以内的微型锻炼。 - Do this workout daily at the same time. I still start my day with a 10-minute yoga stretch workout after 7 years of consistent workout.
每天在同一时间进行这项锻炼。在坚持锻炼 7 年后，我仍然以 10 分钟的瑜伽伸展运动开始我的一天。
Conclusion 结论
You kill your longevity with these 7 silly habits that you are well aware of their dangers, yet you continue practicing them.
你用这 7 个愚蠢的习惯扼杀了自己的长寿，你明明知道它们的危害，却还在继续练习。
It’s hard to put a stop to them even when you know how to, but you can only win this war with a small step in the right direction.
即使你知道如何制止它们，也很难做到，但只有朝着正确的方向迈出一小步，你才能赢得这场战争。
Continue your journey for a better lifestyle no matter how long it takes you to get there.
无论要花费多长时间，都要继续自己的旅程，追求更好的生活方式。
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