How To Live Longer - in English

A programmer's guide to live longer: Methods to increase life expectancy, curated from All-Cause Mortality (ACM) research. Original work (in Chinese): https://github.com/geekan/HowToLiveLonger This document is merely automatic translation (via translate.google.com) of geekan et al.'s work with a small number of edits, so included links mostly points to Chinese webpages and it may include many grammatical errors. If you detect them, could you please fix them and update the document? Enjoy!

Programmer 's Guide to Life Extension

term

• ACM: All-Cause Mortality

target

• Live longer

key result

• Reduce all-cause mortality by 66.67%
• Increase life expectancy by ~20 years
• Maintain dopamine

analysis

• Main reference: There are relatively many academic literature on ACM , which can be used as the main reference
• Increased life and ACM is nonlinear : Obviously, the relationship between increased life and ACM is a nonlinear function, which is assumed here. DeltaLifeSpan=(1/(1-ACM)-1)*10
• Variables cannot be simply superimposed: Obviously, the independent and identical distribution assumptions are not met between the variables, and the actual impact between the variables is not clear
• There are contradictory views: all the evidences have literature / study correspondence, but note that: some literatures have significantly contradictory views (such as the contradiction of carbohydrate intake ratio ) ; Sleeping increases all-cause mortality by 43% )
• Research only expresses correlation: all the literature shows correlation rather  than causation, and you should consider whether the literature fully proves causation when reading - such as a study which shows that people who take >=7000 steps per day have significantly lower all-cause mortality rate. However, people with fewer steps may include more long-term patients. If this data is not reasonably excluded, the literature survey will be distorted .

action

input

• Solids: Eat white meat ( -3%~-11% ACM ), mainly vegetables and fruits ( -17%~-26% ACM ), eat more spicy food ( -23% ACM ), eat more nuts ( -4%~-27%) ACM ), eat less egg yolk ( otherwise +7% ACM/0.5 pcs / day), moderate carbohydrates, eat more vegetable protein ( -10% ACM )
• Liquid: drink coffee ( -12%~-22% ACM ), drink milk ( -10%~-17% ACM ), drink tea ( -8%~15% ACM ), drink less or no sweetened beverages (otherwise One glass per day +7% ACM , + dopamine), quit drinking or within 100g per week ( pure alcohol (g) = drinking amount (ml) × alcohol concentration (%) × alcohol density 0.8g/ml ) ( otherwise +~ 50% ACM , no cap )
• Gas: no smoking ( otherwise +~50% ACM , -11~-12 years lifespan )
• Light: Sunbathing ( -~40% ACM )
• Drugs: Metformin ( +3 years for diabetics compared to normal), Multivitamins ( -8% cancer risk), Spermidine ( -30 %~-60% ACM ), Glucosamine ( -39% ACM )

output

• Exercise : 45 -minute swing 3 times per week ( -47% ACM )
• Everyday: Brush your teeth ( -25% ACM )
• Sleep: 7 hours of sleep per day has the lowest all-cause mortality; and the best time between 22-24 o'clock , early bed *+43% ACM **, late bed **+15% ACM *( controversial )

context

• Weight: Lose weight ( -54% ACM )

evidence

input

solid

• white meat

• JAMA sub-issue: Eating red and processed meat increases the risk of heart disease and death! Fish and poultry do not

• Source：Associations of Processed Meat, Unprocessed Red Meat, Poultry, or Fish Intake With Incident Cardiovascular Disease and All-Cause Mortality

• Increased red meat intake is associated with risk of death. Respondents who, on average, increased their red meat intake by at least half a serving per day over an average of eight years (a 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 per week (but not poultry or fish) was associated with a 3% increased risk of all-cause mortality

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• What is the biggest difference between red meat and white meat? Why is it so divided ?

• fruits and vegetables

• 540,000 people die every year because they eat less fruit! ? This has become one of the top ten causes of death !

• Source：Estimated Global, Regional, and National Cardiovascular Disease Burdens Related to Fruit and Vegetable Consumption: An Analysis from the Global Dietary Database (FS01-01-19)

• A daily intake of 200 grams of fresh fruit can reduce mortality by 17% , reduce the risk of diabetic macrovascular complications (such as stroke, ischemic heart disease, etc.) by 13% , and diabetic small-vessel complications (such as diabetic nephropathy, 28% lower risk of diabetic eye disease, diabetic foot disease, etc.

• "Nature" sub-issue: Two or two broccoli every day, healthy and longevity! Analysis of 23 years of data from nearly 60,000 people found that eating flavonoid-containing foods was associated with a 20% reduction in the risk of death丨Clinical Discovery

• Source : Flavonoid intake is associated with lower mortality in the Danish Diet Cancer and Health Cohort

• Eating flavonoid -rich foods linked to 20% lower risk of death

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• Dr Bondonno said: " It is important to eat a variety of vegetables, fruit supplements, and different kinds of flavonoids , which are easily achieved through diet: a cup of tea, an apple, an orange, 100 grams of blueberries, or 100 grams of broccoli. Provides a variety of flavonoids and totals over 500 mg .

• pepper

• Chili as a death nemesis? According to research, eating spicy food regularly can reduce the risk of death by 61%

• Source：Chili pepper consumption and mortality in Italian adults

• 2016 Plos One _ Another study from the United States of 16,179 people over the age of 18 and followed up for up to 19 years found that of 4,946 deaths, participants who ate chili peppers had a higher risk of death. The all- cause mortality rate was 21.6 %, while the all-cause mortality rate for participants who did not consume chili peppers was 33.6 %. 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) .

• eggs

• Eating half an egg a day increases the risk of all-cause and cardiovascular death by 7% ?

• Source：NIH-AARP工作主页、Egg and cholesterol consumption and mortality from cardiovascular and different causes in the United States: A population-based cohort study

• Eating half an egg a day increases the risk of all-cause and cardiovascular death by 7% ? In a hypothetical substitution analysis, the researchers found that substituting half a whole egg ( 25 g / day) with equal amounts of egg white / egg replacer, poultry, fish, dairy, nuts and legumes each reduced 6% , 8 % % , 9% , 7% , 13% and 10% of all-cause mortality .

• nuts

• 20 years of Harvard study: People who eat walnuts live longer , significantly reduce all-cause mortality, and prolong life

• Source : Association of nut consumption with total and cause-specific mortality

• Through the analysis, it was found that regular consumption of walnuts can prolong life and reduce the risk of death from cardiovascular disease. Consuming five or more servings of walnuts per week ( 28 grams per serving) was associated with 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 , compared to no walnuts .

• Study: Eating raw nuts every day reduces mortality by 20%

• Source : APG_Health -&-Nutrition-Research-Brochure_DEC-19-18

• The researchers found that people who ate less than 1 ounce servings of tree nuts per week had a 7 percent lower mortality rate. Those who ate a 1 -ounce serving a week had an 11 % reduction in mortality; those who ate 2 servings a week had a 13 % reduction; those who ate 5 to 6 servings a week had a 15 % reduction; those who ate more than 7 servings a week, Mortality was reduced by 20 % .

• Two other premed research papers, published in the Public Library of Science Online Journal and BioMed Central , presented cross -sectional data from the start of the trial. Both studies assessed 7,216 subjects and the relationship between how often and how much nuts they ate. Those who ate more than three servings of nuts , including pistachios , a week had a 39 percent lower mortality rate .

• carbohydrates (a lot of controversy )

• Low-carb ketogenic diet (4) Carbohydrates and long-term mortality

• Source : The Lancet Public Health - Dietary carbohydrate intake and mortality : a prospective cohort study and meta- analysis

• The lower the carbs, the shorter the lifespan; the higher the carbs, the shorter the lifespan ; about 50% of the carbs ( in fact, in general terms, this is also considered high carbs) is the longest lifespan range

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• The strongest nutritional combination! BMJ : Eat this way, lower risk of cardiovascular disease and death

• calorie restriction

• What do you think of BBC 's " Eating, Fasting and Longevity "?

• Calorie-restricted animal experiments: CR ( calorie restriction, i.e. eating less) delayed multiple disease morbidity and mortality in rhesus monkeys, and normally fed monkeys had a 2.9 -fold increased risk of various diseases and death compared with CR animals 3.0 -fold increased risk .

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• Comprehensive

• The strongest nutritional combination! BMJ : Eat this way, lower risk of cardiovascular disease and death

• these participants , the researchers found that carbohydrate (sugar, starch, and fiber) and protein intake were non-linearly associated with all-cause mortality, while fat was linearly associated with all-cause mortality. Among them, higher sugar intake was associated with a higher risk of all-cause mortality and cardiovascular disease, while higher saturated fatty acid intake was associated with a higher risk of all-cause mortality .

• Figure 1 : Associations between various nutrients and all-cause mortality

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• Figure 2 : Relationship between various nutrients and cardiovascular disease

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• Further research showed that among all dietary patterns, the dietary pattern with the lowest risk of all-cause mortality was: 10-30g high fiber, 14-30% protein , 10-25% monounsaturated fatty acids, 5%-7% more Unsaturated fatty acids and 20%-30% starch intake .
• Optimal energy source ratio: <24% starch, 15%-17% protein , >15% monounsaturated fatty acid, <15% sugar, 6% saturated fatty acid, 6% polyunsaturated fatty acid, 30g+ high fiber

liquid

• milk

• "The Lancet" surveyed 130,000 people in 21 countries : 1 catty of milk or yogurt a day reduces the risk of cardiovascular death by 23%

• Source：Association of dairy intake with cardiovascular disease and mortality in 21 countries from five continents (PURE): a prospective cohort study

• People who consumed two daily servings of dairy (one serving was 244 grams of milk / yogurt, 15 grams of cheese, or 5 grams of butter) had a **17% ****lower risk of ****all-cause death **, cardiovascular death, compared to those who didn't eat dairy 23% lower risk, 33% lower risk of stroke

• Tea

• 7 - year follow-up of 100,000 Chinese found that drinking tea three times a week was associated with a 15% lower risk of all-cause mortality and a 1.26- year increase in life expectancy

• Source : Tea consumption and the risk of atherosclerotic cardiovascular disease and all-cause mortality : The China -PAR project

• A prospective association study of tea drinking and mortality risk in Chinese adults

• A total of 34 661 deaths occurred in the 438 443 subjects included in the analysis during 11.1 years of follow-up . 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 ( 0.86 0.91~~~~）和~~~~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 (interaction P<0.05 )

• sugar-free (sweet) beverages

• " Sugar-free drinks increase the risk of death by 26% ", is it true ?

• consumed ≥1 cup / day of mixed soft drinks had an 18% increased risk of death compared with those who consumed less than 1 cup / month of soft drinks , and those who **consumed sugar-sweetened or unsweetened soft drinks had an increased risk of death, respectively ****11% ****and ****27% **.

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• Association Between Soft Drink Consumption and Mortality in 10 European Countries

• sugary drinks

• Coke and milk tea increase all-cause mortality by up to 62% ! Juice reduces immunity and affects liver metabolism ! sugary drinks

• 1 cup of sugar-sweetened beverages per day increases all-cause mortality by 7% , 2 cups 21%

• During a 34 -year follow-up , the researchers found that those who drank 2 drinks a day had a 21% higher risk of overall death and cardiovascular death than those who drank 1 or less sugar -sweetened beverages a month. 31% higher , and the risk of cancer death increased by 16% .

• Just one extra sugar-sweetened beverage per day was associated with a 7% increased risk of overall death, a 10% increased risk of cardiovascular disease, and a 16% increased risk of cancer-related death .

• paper published in the top international journal " BMJ " proved that sugar-sweetened beverages increase the risk of cancer. Of course, this article verifies that not only fruit juice, milk tea is also served - the overall risk of sugar- sweetened beverages. The cancer risk was 18% higher than the usual value , and 100% freshly squeezed juice also raised the overall cancer risk by 12 % .

• juice

• JAMA sub-issue: 100% pure fruit juice may be more dangerous than sugar-sweetened beverages

• 12 - ounce serving of sugar-sweetened beverages per day was associated with an 11% increased risk of all-cause mortality ;

• 12 -ounce serving of fruit juice per day was associated with a 24% increased risk of all-cause mortality .

• coffee

• Heavy! Several studies confirm that drinking coffee is directly associated with lower all-cause mortality in the population

• Popular Science | There is a new reason to drink coffee: reduce mortality !

• Coffee consumption and all-cause, cardiovascular disease and cancer mortality in Mediterranean adults

• In the most recent meta-analysis, the study included 40 studies and 3,852,651 subjects from different countries. In this meta-analysis, a non-linear relationship was shown between coffee intake and all-cause mortality, CVD and cancer mortality , with two cups of coffee per day having the lowest cancer mortality (RR = 0.96) and lowest CVD mortality mortality rate was 2.5 cups per day (RR= 0.83) , the lowest mortality rate was 3.5 cups per day (RR= 0.85) throughout the day , and there was no further decrease or increase in mortality with increased coffee consumption

• spermidine _

• Science : Scientific endorsement ! Spermidine found in semen has anti-aging effects such as anti-aging, anti-cancer, protecting cardiovascular and nerves, improving obesity and type 2 diabetes.

• High dietary spermidine intake linked to lower mortality

gas

• smoking

• Even low- intensity smoking increases the risk of death !

• The study found: Among 42 416 men and 86 735 women ( aged 35-89 years with no previous disease), 18 985 men ( 45% ) and 18 072 women ( 21% ) were current smokers , 33% of male smokers and 39% of female smokers did not smoke daily. 8866 men ( 21% ) and 53 912 women ( 62% ) 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. The diseases most closely associated with daily smoking are respiratory cancers, chronic obstructive pulmonary disease, and gastrointestinal and vascular diseases. People who had quit smoking at the time of recruitment had lower mortality rates than current daily smokers .

• Smokers lose 11-12 years of life on average

• smoking so addicting? Is Moderate Smoking Still Harmful ?

light

• bask in the sun

• The relationship between sun exposure and mortality, how to bask in the sun scientifically and safely ?

• 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 .

drug

• NMN

• metformin

• " Guidine " blowing must-see 丨I am the magic medicine - metformin

• Metformin not only plays a protective role in various tumors, cardiovascular diseases and diabetes, but also plays a role in obesity, liver disease, kidney disease and aging .

• Metformin 2020 is the most important news about " eating melon " -protecting the stomach, strengthening the brain, anti - aging, preventing cancer or causing cancer ?

• metformin really that awesome ? U.S. study: fathers taking metformin may cause defects in children

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• adverse reaction

• As a drug that has been used for nearly a hundred years, the adverse reactions of metformin have been very clear, and the common ones are: vitamin B12 deficiency ( 7%-17.4% ), gastrointestinal adverse reactions (up to 53% ), fatigue ( 9% ), Headache ( 6% ); serious but infrequent adverse reactions include lactic acidosis, liver damage; may also be teratogenic to the fetus

• multivitamin _

• Taking multivitamins reduces cancer risk by 8% , other effects are not significant

• glucosamine _

• magic! Glucosamine reduces cardiovascular mortality by 65% , comparable to regular exercise

• West Virginia University finds Glucosamine ( Chondroitin ) Can reduce cardiovascular mortality by 65% and reduce overall mortality by 39% , the effect is relative to insisting on regular exercise

• The study used National Health and Nutrition Examination (NHANES) data from 16,686 adults from 1999 to 2010. Participants were followed for a median of 107 months, of whom 648 were regularly and daily taking 500- 1000 mg of glucosamine / chondroitin for over a year .

• spermidine _ _

• Science : Scientific endorsement ! Spermidine found in semen has anti-aging effects such as anti-aging, anti-cancer, protecting cardiovascular and nerves, improving obesity and type 2 diabetes.

• Spermidine is the most easily absorbed polyamine from the human gut. Spermidine is found in high amounts in many foods, such as fresh green peppers, wheat germ, cauliflower, broccoli, mushrooms and various cheeses, especially in soy products such as natto, shiitake mushrooms and durian. In this experiment, researchers selected 829 participants aged 45-84 years and followed up for 20 years to analyze the association between dietary spermidine intake and human mortality. potential association .

• The study found that women's spermidine intake was higher than men's, and the intake decreased with age. The main sources of spermidine were whole grains ( 13.4% ), apples and pears ( 13.3% ), salads ( 9.8% ), sprouts ( 7.3% ) and potatoes ( 6.4% ). The study divided the population into three groups based on spermidine intake, low intake ( <62.2 µmol /d ), moderate intake ( 62.2--79.8 µmol / d ), and high intake ( > 79.8 µmol /d ). A total of 341 deaths were recorded during follow-up , including 137 from vascular disease, 94 from cancer , and 110 from other causes . The crude mortality rates for the low, middle, and high groups were calculated to be 40.5% , 23.7% , and 15.1% , respectively. These data indicate a significant inverse relationship between spermidine intake and all-cause mortality. The relationship remained significant with gradual adjustment for age, sex, and calorie ratios .

• Comprehensive

• " Nature" sub-journal : How to develop anti-aging drugs

• Source: The quest to slow ageing through drug discovery

output

swing movement

• Which sport is the most cost-effective? The authoritative medical journal "The Lancet " gave the answer

• 3 times a week, 45-60 minutes each time, swing movement, reduce all-cause mortality by ~47%

• Badminton, table tennis, tennis, etc. are all swing sports, but due to the background of Westernization research, it may refer to tennis more. This implicitly expresses that total body exercise is more important

walk

• Walking reduces all-cause mortality by more than 50% ! How many steps should I take each day ? " JAMA " sub-issue over 10 years of research tells you the answer

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• Note 1 : The mean age of participants in this study was 45.2 years

• Note 2 : The average number of steps is related to occupation, this study only shows correlation, there is no deeper causal analysis

brush your teeth

• 500,000 people has confirmed that if you do not brush your teeth properly, you will cause cancer! Vascular disease will also increase!

• People who don't brush their teeth regularly: increased risk of cancer, chronic obstructive pulmonary disease and liver cirrhosis by 9% , 12% and 25% , respectively, and increased risk of premature death by 25% .

take a bath

• risk of cardiovascular disease

• Compared with taking one to two baths a week or not taking a bath at all, daily hot baths were 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 . The frequency of bathing was not associated with an increased risk of sudden cardiac death .

housework (older men )

• Housework Reduces All-Cause and Cancer Mortality in Chinese Men

• Weekly heavy housework reduces average death rate by 29% for men after age 72

• Heavy household chores : vacuuming, mopping floors, mopping windows , washing cars, moving furniture, moving gas tanks, etc.

• Light housework: dusting, washing dishes, hand washing clothes, ironing, drying clothes, cooking, shopping for groceries, etc.

sleep

• of over 300,000 Asians: How many hours of sleep a day is most beneficial to longevity?

• In men, sleep duration ≥10 hours was associated with a 34% increased risk of all-cause mortality compared with 7 hours of sleep ;

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• 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 ;

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• Subvert cognition! A Canadian study found that going to bed early may be more harmful than staying up late. What time is the best time to go to bed ?

• One of the conclusions is that bedtime is strongly associated with all-cause mortality. Going to bed too early and going to bed too late can affect health, but early going to bed increases all-cause mortality more than late going to bed, and early going to bed increases 43% risk of death , while going to bed late increased the risk of death by 15% .

• There are still many limitations in this investigation and study. For example, it does not directly prove the relationship between bedtime and death, but only shows the correlation. The data is not objective enough to count sleep time through self-report of the participants.

context

emotion

• Pessimism is associated with higher all-cause and cardiovascular mortality, but optimism is not protective

• In 1993-1995 , a study of healthy twins in Australians over the age of 50 included the Life Orientation Test ( LOT ), which included items of optimism and pessimism. After an average of 20 years, participants were matched with death information from Australia 's National Mortality Index. Of the 2,978 participants with many available scores, 1,068 died. Survival analyses tested associations between various optimism and pessimism scores and mortality from any cause, cancer, cardiovascular disease, or other known causes . Core on the age-adjusted pessimism scale was associated with all-cause and cardiovascular disease mortality ( hazard ratio per 1 standard deviation unit, 95 % confidence interval and p -values 1.134 , 1.065--1.207 , 8.85×10--5 and 1.196 , 1.045--1.368 , 0.0093 ), but did not die from cancer. The correlation between optimistic and pessimistic scores was weak (age-adjusted rank correlation coefficient = -0.176 ), but not significantly associated with overall or cause-specific mortality. Reverse causality (diseases that cause pessimism) is not possible, because in that case both cardiovascular disease and cancer cause pessimism .

rich and poor

• JAMA sub-issue: Can the gap between the rich and the poor really affect life expectancy? It might be true !

• The study used data first collected from 1994-1996 and used a survival model to analyze the association between net worth and longevity. The results showed that a total of 5414 participants were included, with an average age of 46.7 years, including 2766 women. Higher net worth is associated with a lower risk of death. Among siblings and twins in particular ( n =2490 ), a similar association was observed between higher net worth and lower mortality, suggesting that siblings or twins with more wealth were less wealthy than those with less wealth Siblings / twins live longer .

weight

• JAMA sub-journal: Lose weight as early as possible to effectively reduce the risk of mortality

• 54 % reduction in all-cause mortality compared with stable obesity ( hazard ratio 0.46 ), whereas weight loss from overweight in early adulthood The risk of mortality was not reduced in the normal-weight population by midlife (hazard ratio, 1.12 ) .

protect yourself from COVID-19

• Magnitude , demographics and dynamics of the effect of the first wave of the COVID-19 pandemic on all-cause mortality in 21 industrialized countries

• At present, the death rate of the new crown (US) is around 1.5% , and the average life expectancy has been reduced by 2 years

• What do you think of the US CDC 's claim that the death toll from the COVID-19 is overstated ?

• NVSS deaths