How to Stop Bad Habits to Be up to Twelve Years Younger (Longevity)

Step-by-Step Guide

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   Step 1: Examine the following Four Risk Factors (NIH.gov - PubMed):(1) Smoking -- "Any amount of daily smoking (habitual)";(2) Low consumption of fruits and vegetables -- "Less than 3 times daily";(3) Low vigorous

   "Moderation means the drinking is not getting you intoxicated, or drunk, and you are drinking no more than 1 drink per day if you are a woman and no more than 2 if you are a man." "A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1½ ounces of liquor."
   
   Check this good news: those with 0 points for all-cause mortality risk drops equivalent to getting up to 12 years younger in terms of life expectancy over a twenty year period.,,, Significant gains in visceral fat over only a 6 months period. , Doing moderate or vigorous exercise prevented significant accumulation of visceral fat and prevented significant increases in visceral fat The highest amount of exercise resulted in decreased visceral abdominal fat (-6.9 pounds, loss) and subcutaneous (-7.0 pounds, loss). ,
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   Step 2: physical activity -- "Less than 2 hours total per week"; and(4) High alcohol consumption: "Women -- more than 14 units of alcohol total per week (2 per day average)" and "Men -- more than 21 units total per week (3 per day average)."

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   Step 3: Consider less alcohol in another study (NIH.gov - Medline Plus):"No more than one alcohol drink for women and two for men daily"

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   Step 4: and "There is no need to start drinking

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   Step 5: if you do not drink".

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   Step 6: Kick the bad habits and make modest

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   Step 7: but continued

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   Step 8: improvements to diet and lifestyle to have very significant health benefits.

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   Step 9: Score your health behavior -- calculated by allocating 1 point for each poor behavior (range of points

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    Step 10: zero is the best.Stop smoking -- that will lower inflammation and terrible

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    Step 11: deadly risks of several kinds of cancers and heart troubles (cardiovascular ill-health caused by constricting

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    Step 12: clogging blood vessels due to inflammation causing the bonding of free cholesterol to vessel walls); Begin consuming fruits and vegetables 3 or more times daily; Get more than 2 hours of moderate physical activity per week; and Cut weekly consumption below 14 drinks of alcohol (below of 2 drinks average daily in women) and less than 21 (below 3 drinks average daily in men).

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    Step 13: Exercise: value for overweight men and women who participated "without changes in calories consumed"

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    Step 14: in a study (based on recommendations from the "Centers for Disease Control" with "American College of Sports Medicine" (CDC/ACSM)).Analyzed for abdominal fat for:;

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    Step 15: Check "6 mo in a control group not exercising": the control group was "sedentary persons" who showed high cost of continued inactivity by gaining visceral fat (8.6 pounds).

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    Step 16: Compare "8 mo other participants were in 'three exercise groups' ": 1) low amount

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    Step 17: moderate intensity

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    Step 18: walking 12 miles/week (19.2 km)); 2) low amount

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    Step 19: vigorous

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    Step 20: equivalent to jogging 12 miles/week; or 3) high amount

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    Step 21: vigorous

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    Step 22: equivalent to jogging 20 miles/week (32.0 km).

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    Step 23: Beware the "4 Bad Health Behaviors" (4 points) lead to an all-cause mortality risk is: "equivalent to being 12 years older compared with those with no poor health behaviors

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    Step 24: " and thus:"The combined effect of poor health behaviors on mortality was very substantial."

Detailed Guide

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