Yu kin fil bad we yu famili nɔ bin liv lɔng da tɛm de. Yu kin tink se: “A gɛt da jin de, so a nɔ go liv lɔng so.” Bɔt nɔ wɔri. I nɔto pɔnishmɛnt, na chans. Di las risach sho se di bɛst we fɔ pul di inflɛns we dɛn ‘bad’ jin ya gɛt na yu famili na fɔ adopt wɛlbɔdi layf.
Yu tink se di we aw pipul dɛn de liv dɛn layf kin win di jin dɛn? Wetin na di risach?
Dis nɔto jɔs fɔ tɔk. Wan big stɔdi we dɛn jɔs du bin luk pan dis. I bin luk di data fɔ pas 350,000 pipul dɛn we kɔmɔt na Yurop, we dɛn bin de fala fɔ 13 ia.
di wan dεm we du di risach bin fכs prεdikt layfspan bays pan dεn jin dεm εn dεn sheb dεm to tri grup dεm: dεn wan dεm we gεt "lכng layf jin dεm," "avrej layfspan jin dεm," εn "sכt layfspan jin dεm."
Dɔn dɛn bin de luk di we aw dɛn de liv dɛn layf . Di tin dɛn we bin apin bin rili sɔprayz.
- di inflכεns we di jin dεm gεt: Pipul dεm we gεt jin dεm we de mek dεn gεt sכt layf span bin bכku 21% mכr lεk fכ day kwik pas dεn wan dεm we gεt gud jin dεm. Dis na bin tru ilɛk uskayn layf.
- Di impak we layf stayl gɛt: Bɔt di wan dɛn we bin de liv layf we nɔ fayn, ilɛksɛf na dɛn jin, bin gɛt 78% inkris risk fɔ day kwik. Dis min se bad layf denja pas di jin.
- Di bɛst nyus: Di wan dɛn we bin de fala wɛlbɔdi layf bin ebul fɔ ridyus di risk fɔ dɛn ‘bad’ jin bay 62% . Nɔto dat nɔmɔ, dɛn ad avrej 5.2 ia to dɛn layf!
Dat jɔs min se, ilɛk wetin yu bin dɔn du trade (jin), yu kin chenj yu prɛsɛn (layf stayl) ɛn impɔtant yu tumara bambay.
Wetin na di 4 "super habits" dɛm we de mek pɔsin liv lɔng?
Risach pipul dɛm se "optimal lifestyle combination" de we de gi di bɛst rizɔlt fɔ mek wi liv lɔng. Dis na di 4 abit dɛn. If yu du ɔl di 4 tin dɛn togɛda, i go bɛnifit yu pas fɔ jɔs du wan ɔ tu pan dɛn.
| Abit we gɛt wɛlbɔdi | Fɔ tɔk am simpul wan... |
|---|---|
| Fɔ avɔyd fɔ smok | Bi pɔsin we nɔ de smok naw (if yu dɔn lɛf fɔ smok, dat na fayn tin bak!) |
| Fɔ du ɛksasaiz ɔltɛm | Fɔ du sɔntin we de mek yu swet fɔ at le sɔm dez insay di wik. |
| Fɔ gɛt bɛtɛ slip | Gɛt at le 7-8 awa gud, slip we nɔ go ambɔg na nɛt. |
| Wan it we gɛt wɛlbɔdi | Na it we gɛt bɔku vɛjitebul, frut, ligɛm, ɔl gren, ɛn we nɔ gɛt bɔku tin dɛn we dɛn dɔn prosɛs, shuga, ɛn ɔyl. |
Lɛ wi ɔndastand sayɛns smɔl mɔ simpul wan.
Insay dis risach, dɛn yuz sɔntin we dɛn kɔl ``Polygenic Risk Score (PRS)`` fɔ mɛzhɔ pɔsin in jɛnɛtik prɛdispɔzishɔn. Fɔ tɔk am simpul wan, i tan lɛk ‘skɔring sistɛm’ we de ad bɔku smɔl smɔl chenj dɛn na yu DNA ɛn de sho if yu gɛt lɔng layf ɔ shɔt layf.
Wan ɔda impɔtant tin na `(Telomeres)`. Tink bɔt di smɔl plastic kap we de na di ɛnd pan yu sus. As lɔng as i de de, di les nɔ go kɔmɔt ɛn di trɛd nɔ go pul, nɔto so? semweso, `(Telomeres)` na di 'kap' dεm we de protεkt di εnd dεm na wi DNA we wi sεl dεm de divayd. hεlth abit kin kip dεn ‘kap’ ya lכng , we min se di layfspan fכ di sεl dεm de inkrεs. Di abit dɛn we nɔ fayn kin mek dɛn shɔt , di sɛl dɛn kin day kwik, ɛn di tisu dɛn kin ol.
Yu tink se i dɔn let fɔ chenj? Ustɛm yu fɔ bigin?
Yu kin de tink se, "So a dɔn ol naw, ɛni pɔynt de fɔ du dɛn tin ya naw?"
Di bɛst tin na dat, i nɔ kin ɛva let fɔ chenj .
Na tru se di mɔ we yu bigin, na di mɔ i go fayn. Dis risach dɔn sho se we dɛn ol 40 ia, pipul dɛn we gɛt gud jin ɛn we de liv fayn layf bin gɛt layf we na lɛk 6.7 ia pas di wan dɛn we gɛt bad jin ɛn bad layf.
Bɔt ivin pɔsin we dɔn ol kin bɛnifit bɔku pan dɛn abit dɛn ya. Dɔktɔ dɛn se ivin pipul dɛn we dɔn pas 70 ɛn 80 ia kin bigin fɔ fil fayn we dɛn bigin wan ɔ tu pan dɛn abit dɛn ya we wi dɔn tɔk bɔt.
- We yu yus to gud it, yu bɔdi kin gɛt trɛnk ɛn strɔng .
- We yu bigin fɔ du sɔm trɛnk trenin , di chans fɔ fɔdɔm kin ridyus . Yu balans kin bɛtɛ. Wi no aw fɔdɔm kin denja as yu de ol.
So, ilɛksɛf yu ol, naw na di bɛst tɛm fɔ mek yu chenj.
Start wit wan abit... na di biginin fɔ wan joyn!
Bɔku tɛm, wan bad abit kin mek pɔsin gɛt ɔda bad abit. Imajin, pɔsin we de slip tumɔs na nɛt kin fil taya di nɛks de, so i nɔ kin want fɔ du ɛksasaiz. We dɛn taya, dɛn kin fil lɛk fɔ it tin dɛn we gɛt shuga. Dɛn tin ya gɛt sɔntin fɔ du wit dɛnsɛf.
Bɔt di gud nyus na dat, dis kin apin to gud abit dɛn bak!
Imajin, we yu lɔs yu wet smɔl, yu ni pen kin go dɔŋ. Dɔn yu kin fil lɛk fɔ waka ɛn ɛksesaiz. We yu de du ɛksɛsayz, yu kin slip fayn. Wan gud abit lɛk dis de mek di rod fɔ ɔda gud abit. dis dεn kכl dis "positiv kaskad ifekt."
Aw fɔ bigin?
Di prɔblɛm na fɔ bigin ɛn kɔntinyu ɔl dɛn 4 abit ya wan tɛm. Dat na tin we at fɔ du smɔl. So lɛ wi du dis:
1. Start smɔl: Nɔ tray fɔ du ɔltin wan tɛm. Pik wan tin we yu go ebul fɔ du izi wan ɛn we yu tink se impɔtant to yu. Sɔntɛm i de tek 15 minit waka ɛvri mɔnin. Ɔ i kin bi se yu de lɛf yu ti we gɛt shuga na nɛt.
2. Mek am bi yu abit: Du dat smol tin we yu pik witout fail fo 8-10 wiks. Dɔn i go bi pat pan yu layf, abit.
3. Go to di nɛks tin: We yu dɔn masta di fɔs abit, ad ɔda smɔl gud abit.
4. Fɛn pɔsin fɔ sɔpɔt yu: Bifo yu go tru dis waka yu wan, tray fɔ du am wit yu man ɔ yu wɛf ɔ yu padi we yu abop pan. Da we de, una kin ɛp ɛn mɛmba unasɛf.
Yu nɔ go ebul fɔ chenj yu jin. Bɔt yu layf stayl, yu abit dɛn de 100% na yu an. So bifo yu blem yu jin, stat fɔ mek smɔl fayn chenj dɛn tide. Da smɔl chenj de kin mek big chenj na yu layf. If yu gɛt ɛni ɔda kwɛstyɔn bɔt dis, tɔk to yu famili dɔktɔ.
Mɛsej we dɛn kin kɛr go na os
- Ivin if yu gɛt ‘bad’ jin (jenɛtik risk) we dɛn pas frɔm yu famili, wɛlbɔdi layf kin ridyus da risk de bad bad wan.
- Risach dɔn sho se if yu liv fayn layf, dat kin ad 5 ia ɔ mɔ pan yu layf.
- Di 4 abit dɛn we impɔtant pas ɔl na fɔ avɔyd fɔ smok, fɔ du ɛksɛsayz ɔltɛm, fɔ slip fayn, ɛn fɔ it fayn it.
- I nɔ de ɛva let fɔ mek chenj. I nɔ mata us ej yu ol, if yu bigin fɔ du tin dɛn we go mek yu gɛt wɛlbɔdi, dat go mek yu bɔdi ɛn maynd bɛtɛ.
- Bifo yu tray fɔ bigin ɔl di abit dɛn wan tɛm, bigin wit wan smɔl abit we yu go ebul fɔ kɔntrol ɛn mek i bi pat pan yu layf.
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