What? Drinking alcohol is ranked number one for health?!

A new "longevity secrets list" has appeared , listing 20 secrets to living a long life, including laughing, drinking hot water, eating nuts, getting a massage, hugging, and staying happy...

However, the top longevity food is listed as "alcohol ," and the list even specifically notes that it was published on the official website of the World Health Organization (WHO).

The moment the list was released, the men in the group who loved to drink were instantly abuzz with excitement and discussion.

Uncle: It seems that drinking in moderation is good for your health.

Uncle: Indeed, many elderly people in our village smoke and drink, yet they still live to be over 100.

Second Uncle: If you don't smoke or drink, your lifespan will be shorter. I don't plan to quit in this lifetime. I think I can live a long life.

Smoking and drinking have long been hot topics of public discussion. Does this list really prove that drinking leads to a longer life? Is the claim that not smoking and drinking results in a shorter lifespan true or false?

Let me clarify something first: I've checked, and the WHO website doesn't have this list at all!! Please stop spreading misinformation.

Does abstaining from smoking and drinking shorten lifespan? A survey provides the answer.

Do people who don't smoke or drink have shorter lifespans?

A research institute surveyed 225 centenarians, conducting on-site visits and questionnaires for each one. The survey took four years to compile a research report on the factors contributing to the longevity of centenarians.

The report shows that, in terms of lifestyle, 83% of centenarians have never smoked, and 73% of them do not drink alcohol.

Although many factors are involved in health and longevity, including dietary preferences, consumption of health supplements, sleep patterns, social interactions and relationships with others, survey data shows that a large proportion of long-lived elderly people do not smoke or drink alcohol, which contradicts the logic that those who do not smoke or drink alcohol have shorter lifespans.

II. Research by Peking University has found that not smoking and not drinking alcohol can significantly extend lifespan.

How much of an impact does not smoking or drinking have on health?

To find the relationship between lifestyle habits and disease, Peking University conducted a prospective study analyzing the impact of five healthy lifestyles on life expectancy at age 30 in Chinese people. The study was published in The Lancet Public Health.

The five healthy lifestyles are:

①Non-smoker: Never smoke or quit smoking not due to illness;

② Avoid excessive drinking: Do not drink alcohol or drink light to moderate amounts; men should consume less than 30g of alcohol per day and women should consume less than 15g of alcohol per day.

③ Engage in regular physical activity: At different ages, engage in more than the average level of physical activity;

④ Healthy diet: Eat fresh vegetables and fruits, eat red meat 1-6 days a week, eat legumes ≥4 days a week, and eat fish ≥1 day a week;

⑤ Healthy body type: BMI of 18.5-27.9, waist circumference of men <90cm, waist circumference of women <85cm.

Analysis revealed that participants who followed the five healthy lifestyle guidelines had a 62% lower risk of all-cause mortality, a 63% lower risk of cardiovascular mortality, a 53% lower risk of cancer mortality, and a 70% lower risk of death from chronic respiratory diseases.

Participants with five healthy lifestyle habits had an average life expectancy of 50.5 years for men and 55.4 years for women at age 30, representing increases of 8.8 and 8.1 years, respectively.

It is evident that not smoking and not drinking excessively have a positive effect on extending life expectancy.

III. The Dangers of Smoking and Drinking: Don't Ignore Them Anymore

There is no safe amount of cigarette smoke. Tobacco smoke contains at least 69 known carcinogens, as well as various toxic gases and highly addictive nicotine.

Long-term inhalation of these gases primarily damages the respiratory system , followed by the cardiovascular system, and subsequently causes brain dysfunction, increased risk of myocardial infarction, eye diseases, tooth loss, and vascular diseases.

Although alcohol has low toxicity to the human body, once it enters the body, it will flow through the bloodstream to the whole body and begin to be metabolized in the liver.

During metabolism, alcohol needs to be converted into acetaldehyde by alcohol dehydrogenase , and then into acetic acid by acetaldehyde dehydrogenase and excreted from the body. However, acetaldehyde dehydrogenase is the rate-limiting enzyme. If the activity of acetaldehyde dehydrogenase is weak, a large amount of acetaldehyde will accumulate in the body.

Acetaldehyde is toxic and can cause DNA damage, chromosome rearrangement, and DNA sequence changes in hematopoietic stem cells, thereby increasing the risk of cancer.

According to a 2020 study published in The Lancet, alcohol-related cancers account for 6% of all cancers, with the incidence of alcohol-related cancers in descending order: esophageal cancer, liver cancer, and breast cancer.

IV. In order to achieve health and longevity, in addition to staying away from tobacco and alcohol, these three things are equally important.

As mentioned above, many factors influence health and longevity. In addition to lifestyle habits, these behaviors should also be maintained:

1. Control the BMI index

Body Mass Index (BMI) is a globally recognized index for assessing obesity. A BMI that is too low (less than 18.5) or too high (above 22) indicates a deviation from a healthy range. In such cases, a weight loss or weight gain plan should be developed to maintain the body within a healthy weight range.

2. Engage in moderate exercise each week.

Maintaining at least 105 minutes of moderate-intensity exercise per week is beneficial to health. It is recommended to maintain appropriate exercise such as brisk walking, jogging, and swimming every week, which can promote muscle activity, improve blood circulation, relieve lower back pain, leg pain, and joint degeneration, and also help improve sleep quality and gut health.

3. A balanced diet

Meals should be eaten on time and in appropriate portions. Pay attention to the proportion of vegetables, fruits, staple foods, and meat. Ensure that you have enough vegetables and fruits, a moderate amount of protein, and a small amount of meat every day. Also, drink enough water to keep your bowels moving.

For the sake of your health, I hope everyone will quit smoking as soon as possible, drink less alcohol, and adopt a scientific lifestyle, as this is the key to extending lifespan.