四個好習慣讓你遠離糖尿病和心臟病

Not smoking, going for brisk walks, avoiding junk food, and paying attention to your BMI—these suggestions may seem outdated, but did you know that consistently adhering to and maintaining these four habits could help reduce your risk of chronic diseases by nearly 80%?
A study published in the *Archives of Internal Medicine* followed 23,513 German adults aged 35–65 for eight years, tracking their height and weight (BMI), medical history, exercise, and dietary habits. The study investigated whether participants adhered to healthy lifestyle habits, including:

●Do not smoke

●A minimum of 3.5 hours of exercise per week.

●BMI < 30

● Eat more vegetables, fruits, and whole grains, and limit your meat intake.

The results showed that most participants had at least one healthy habit, with only about 9% failing completely. After adjusting for relevant risk factors, it was found that people who could maintain four habits in the long term could reduce their overall risk of chronic diseases by 78%.

The individual disease risks are as follows:

●Reduces the risk of developing type 2 diabetes by 93%.

● Reduces the risk of heart attack by 81%

●Reduces the risk of stroke by 50%

●Reduces the risk of developing cancer by 36%. (Translated by Zhang Xiaohui)

Uncontrolled blood pressure can easily lead to dementia

Recent research indicates that maintaining normal blood pressure is not onlyProtect your heart,EvenBeneficial to your brain。

Scientists have discovered that high blood pressure (systolic blood pressure ≥140 mmHg, diastolic blood pressure ≥90 mmHg) can cause white matter damage in the brain, leading to Alzheimer's disease and other types of dementia later in life.

White matter is an element of the central nervous system, composed of nerve axons covered by myelin sheaths. Like a telephone network in the brain, white matter connects neurons in different brain regions, enabling communication between brain cells.

When blood pressure rises, stress can damage the tiny blood vessels that supply oxygen and nutrients to white matter, further causing white matter damage, interrupting communication between brain cells, and leading to dementia.

Two recent studies have confirmed that people with high blood pressure are more prone to dementia. A study published recently in the Journal of Clinical Hypertension used MRI to scan the brains of 1,403 women over the age of 65. After an eight-year follow-up, it was found that people with high blood pressure had more white matter damage in their brains, and the higher the blood pressure, the greater the degree of white matter damage.

A recent study published in the journal *Stroke* by Johns Hopkins University in the United States yielded similar results, tracking 983 middle-aged individuals for 15 years and finding that the longer the period of abnormal blood pressure, the more white matter damage was observed. "If we want..."Preventing cognitive decline in the elderly"Controlling blood pressure is definitely one of the most important things," advises Walter Koroshetz, deputy director of the National Institute of Neurological Disorders and Stroke at the National Institutes of Health.