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README
Apache-2.0

程序员养生

介绍

前言

为什么说需要养生? 有人说,我看到好多年轻人,都在酒吧喝酒熬夜打游戏一点问题没有,养什么生? 我给你回答:你看到的只是表面,烟酒熬夜等对人的伤害不是一下子就能体验出来的,它不是病毒,不说感染了就会立刻有症状。 也就是什么意思呢?这就是说你只是暂时观察了一下,抽烟喝酒熬夜的人,你没长期跟踪报道,你不知道1年后5年后10年后的症状是什么 。所以你觉得他们没有什么伤害,所以你才肆无忌惮的跟这个这个节奏走,导致了你出现了

程序员延寿指南

CN doc EN doc


1. 术语

  • ACM: All-Cause Mortality / 全因死亡率

2. 目标

  • 稳健地活得更久

3. 关键结果

  • 降低66.67%全因死亡率
  • 增加~20年预期寿命
  • 维持多巴胺于中轴

4. 分析

  • 主要参考:对ACM的学术文献相对较多,可以作为主要参考
  • 增加寿命与ACM关系非线性:显然增加寿命与ACM关系是非线性函数,这里假设 DeltaLifeSpan=(1/(1+DeltaACM)-1)*10(DeltaACM为ACM变化值;公式欢迎优化)
  • 变量无法简单叠加:显然各个变量之间并不符合独立同分布假设,变量之间的实际影响也并不明确
  • 存在矛盾观点:所有的证据都有文献/研究对应,但注意到:有些文献之间有显著矛盾的观点(如对于碳水摄入比例的矛盾);有些文献存在较大争议(如认为22点前睡觉会提升43%全因死亡率)
  • 研究仅表达相关:所有文献表明的更多是相关而非因果,在阅读时要考虑文献是否充分证明了因果 —— 如某文献表明了日均>=7000步的人有显著低的全因死亡率。但步数少的人可能包含更多长期病患,如果没有合理的排除这块数据,那此文献调查失真

5. 行动

  • 输入
    • 固体:吃白肉(-11%~-3% ACM)、蔬果为主(-26%~-17% ACM),多吃辣(-23% ACM),多吃坚果(-27%~-4% ACM),少吃蛋黄(否则+7% ACM/0.5颗/天)(存在争议),中量碳水、多吃植物蛋白(-10% ACM),少吃超加工食物(-62%~-18%)
    • 液体:喝咖啡(-22%~-12% ACM),喝牛奶(-17%~-10% ACM),喝茶(-15%~-8% ACM),少喝或不喝甜味饮料(否则每天一杯+7% ACM,+多巴胺),戒酒或每周100g(纯酒精量(g)=饮酒量(ml)×酒精浓度(%)×酒精密度0.8g/ml)内(否则+~50% ACM,无上限)
    • 气体:不吸烟(否则+~50% ACM,-12~-11年寿命)
    • 光照:晒太阳(-~40% ACM)
    • 药物:二甲双胍(糖尿病人相比正常人可以+3年)、复合维生素(-8%癌症风险)、亚精胺(-60%~-30% ACM)、葡萄糖胺(-39% ACM)
  • 输出
    • 运动:每周3次45分钟挥拍运动(-47% ACM)
    • 日常:刷牙(-25% ACM)
    • 睡眠:每天睡7小时全因死亡率最低;且22-24点间最好,早睡+43% ACM,晚睡+15% ACM(存在争议)
  • 上下文
    • 体重:减肥(-54% ACM)

6. 证据

6.1. 输入

6.1.1. 固体
6.1.2. 液体
6.1.3. 气体
  • 吸烟
    • 即使是低强度吸烟,也增加死亡风险!
      • 研究发现:在42 416名男性和86 735名女性(年龄在35-89岁之间,以前没有患病)中,18 985名男性(45%)和18 072名女性(21%)目前吸烟,其中33%的男性吸烟者和39%的女性吸烟者并不每天吸烟。8866名男性(21%)和53 912名女性(62%)从不吸烟。在随访期间,与从不吸烟相比,每天<10支烟或每天≥10支烟的全因死亡率危险比分别为1.17(95%置信区间1.10-1.25)和1.54(1.42-1.67)。无论年龄或性别,危险比相似。与每日吸烟关系最密切的疾病是呼吸道癌症、慢性阻塞性肺病和胃肠道及血管疾病。在招募时已经戒烟的人的死亡率低于现在每天吸烟者。
      • 吸烟者平均减少寿命11-12年
    • 吸烟让人过瘾是什么原理?有节制的吸烟依旧有害吗?
6.1.4. 光照
6.1.5. 药物

6.2. 输出

6.2.1. 挥拍运动
6.2.2. 走路
6.2.3. 刷牙
6.2.4. 泡澡
  • 定期洗澡降低心血管疾病发作风险
    • 与每周一至两次泡澡或根本不泡澡相比,每天洗热水澡可以降低28%的心血管疾病总风险,降低26%的中风总风险,脑出血风险下降46%。而浴缸浴的频率与心源性猝死的风险增加无关。
6.2.5. 做家务(老年男性)
  • Housework Reduces All-Cause and Cancer Mortality in Chinese Men
    • 72岁之后男性每周做重型家务可以减少29%平均死亡率
    • 重型家务:吸尘、擦地板、拖地、擦洗窗户、洗车、搬动家具、搬煤气罐等等。
    • 轻型家务:掸灰尘、洗碗、手洗衣服、熨烫、晾衣服、做饭、买日用品等等。
6.2.6. 睡眠
  • 超30万亚洲人数据:每天睡几个小时最有益长寿?
    • 在男性中,与睡眠时长为7小时相比:睡眠持续时间≥10小时与全因死亡风险增加34%相关;
    • 睡眠-男
    • 在女性中,与睡眠持续时间7小时相比:睡眠持续时间≥10小时与全因死亡风险增加48%相关;
    • 睡眠-女
  • 颠覆认知!加拿大研究发现:早睡比熬夜或许更伤身,几点睡才好?
    • 其中一个结论为,就寝时间与全因死亡率的关联性强,过早睡觉和过晚睡觉都会影响健康,但是早睡增加的全因死亡率比晚睡增加的死亡率高,早睡增加了43%的死亡风险,而晚睡增加了15%的死亡风险。
    • 这项调查研究,还存在很多局限性,比如没有直接证明就寝时间与死亡的关系,仅仅说明相关性,通过参与人群自我报告统计睡眠时间,数据不够客观

6.3. 上下文

6.3.1. 情绪
  • 悲观情绪与更高的全因死亡率和心血管疾病死亡率有关,但乐观情绪并不能起到保护作用
  • Pessimism is associated with greater all-cause and cardiovascular mortality, but optimism is not protective
    • 在1993-1995年间,一项针对50岁以上澳大利亚人健康的双胞胎研究中包括了生活取向测试(LOT),其中包含乐观和悲观的项目。平均20年后,参与者与来自澳大利亚国家死亡指数的死亡信息相匹配。在2,978名具有很多可用分数的参与者中,有1,068人死亡。生存分析测试了各种乐观因素和悲观情绪分数与任何原因,癌症,心血管疾病或其他已知原因的死亡率之间的关联。年龄调整后的悲观量表上的核心与全因和心血管疾病死亡率相关(每1个标准差单位的危险比,95%置信区间和p值1.134、1.065–1.207、8.85×10 –5和1.196、1.045–1.368、0.0093 ),但不会因癌症死亡。乐观得分与悲观得分之间的相关性很弱(年龄调整后的等级相关系数= − 0.176),但与总死亡率或特定原因死亡率没有显着相关性。反向因果关系(引起悲观情绪的疾病)是不可能的,因为在那种情况下,心血管疾病和癌症都会导致悲观情绪。
6.3.2. 贫富
  • JAMA子刊:贫富差距真能影响寿命?这可能是真的!
    • 该研究使用1994-1996年第一次收集的数据,并通过生存模型来分析净资产和长寿之间的关联。结果显示,共收纳5414 名参与者,平均年龄为 46.7岁,包括 2766 名女性。较高的净资产与较低的死亡风险相关。特别是在兄弟姐妹和双胞胎中(n = 2490),在较高的净资产和较低的死亡率之间观察到类似的关联,表明拥有更多财富的兄弟姐妹或双胞胎比拥有更少财富的兄弟姐妹/双胞胎活得更久。
6.3.3. 体重
  • JAMA子刊:减肥要趁早,才能有效降低死亡率风险
    • 对体重减轻的死亡率风险评估发现,体重从肥胖减轻到超重的成年人与稳定肥胖人群相比,全因死亡率降低了54%(危险比为0.46),然而从成年初期的超重减轻到中年以前的正常体重的人群的死亡率风险并未降低(风险比为1.12)。
    • Table3
6.3.4. 新冠

参考文献

本文来源:https://github.com/geekan/HowToLiveLonger

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程序员养生笔记,健康生活之道,美好生活从健康开始 展开 收起
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