How many years can you live? These data are clear at a glance

A recent study from Duke University in the United States found that blood pressure, body temperature, respiratory rate, heart rate, pain and walking speed are important signals for measuring basic body functions. Carefully observing their changes and striving to control them within a normal range is the key to longevity.

Indicator 1: blood pressure.

Changes in blood pressure directly reflect the operation of the cardiovascular system. The World Health Organization defines 140/90 mmHg as the limit for high blood pressure. In normal people, blood pressure occasionally exceeds the standard under stressful conditions such as exercise, mood swings, and excessive fatigue. However, after the interfering factors disappear, the blood pressure will return to normal on its own, so there is no need to worry too much; but if the blood pressure remains elevated for a period of time, and the blood pressure value measured exceeds 140/90 mmHg, whether at home, in the clinic, or through dynamic blood pressure monitoring, it is hypertension.

Wang Linhong, executive deputy director of the Chronic Disease Prevention and Control Center of the Chinese Center for Disease Control and Prevention, said that hypertension itself is a disease and is also a risk factor for many chronic diseases. She suggested that people should actively change their lifestyle in daily life, such as limiting salt intake, losing weight, quitting smoking, exercising, etc., to prevent high blood pressure; people over 35 years old should measure their blood pressure regularly, and once it exceeds 140/90 mmHg, they should go to a regular hospital for treatment, especially those with a family history of hypertension should pay more attention; hypertensive patients receiving treatment must adhere to treatment and monitor blood pressure, keep it within the normal range, and avoid blindly stopping or reducing medication on their own.

Indicator 2: body temperature.

Body temperature reflects the strength of metabolism. The normal armpit temperature is 36℃~37℃, with slight fluctuations during the day, slightly lower in the morning and slightly higher in the afternoon, and the difference generally does not exceed 1℃. Gao Fangkun, former director of the Beijing Institute of Geriatrics, said that body temperature is also related to age. Generally, children have higher body temperatures, while newborns and the elderly have lower temperatures. Women's body temperature is slightly higher after exercise or eating, before menstruation or during pregnancy. Emotional excitement and mental stress can also affect body temperature.

The body's heat production and heat dissipation are regulated by the central nervous system. Many diseases may cause disruption to the normal temperature regulation function. Generally speaking, when the body temperature is higher than 41℃ or lower than 25℃, it will seriously affect the functions of various systems (especially the activities of the nervous system) and even endanger life. Gao Fangkun suggested that every family should have a thermometer to monitor body temperature in a timely manner and seek medical attention immediately if fever occurs. The elderly are less sensitive to changes in body temperature than before, and often do not feel that they have a fever. Therefore, when you feel weak, have no appetite, and have poor reaction ability, it is best to measure your body temperature first; if your temperature reaches around 37°C, it means that an infection may have occurred in your body and you need to seek medical attention immediately.

Relatively speaking, the faster and shorter the breathing, the worse the cardiopulmonary function; the slower and deeper the breathing, the better the cardiopulmonary function. Andrew Weil, director of the University of Arizona Medical Center and professor at the School of Clinical Medicine and Public Health, found that a person breathes about 17,000 times a day, and about 0.946 liters of air enters the lungs every minute, but the amount of air that actually enters the lungs is far less than this number. Studies have shown that modern people breathe faster than ancient people, taking only 3.3 seconds each time. Shallow and rapid breathing leads to reduced ventilation volume, causing oxygen deprivation to the brain. It is also closely related to anxiety, depression, cardiovascular and cerebrovascular diseases, and even cancer.

Gou Bo, a professor at the Department of Health Sciences at Xi'an Sports University, said that human life span is closely related to cardiopulmonary function. When you take a deep breath, you inhale more oxygen, which improves organ utilization and can even allow people to live a few more years. To slow down your breathing rate, on the one hand, you need to strengthen physical exercise and increase your lung capacity; on the other hand, you can practice deep breathing. You can adopt the method of "inhale - pause (hold your breath for 10 to 20 seconds) - exhale". When inhaling, try to inhale deeply, evenly and slowly through your nose. When exhaling, exhale forcefully to expel waste gas as much as possible. Practice deep breathing for 3 to 10 minutes each time, 2 to 3 times a day.

Indicator 4: Heart rate.

Generally speaking, a normal person's heart rate is between 60 and 100 beats per minute. Many studies have found that the faster the heart rate, the shorter the life expectancy, and people with a heart rate of less than 90 beats per minute are less likely to suffer from heart disease. The faster the heart rate of a patient with coronary heart disease, the greater the chance of cardiovascular events and the higher the risk of death. Controlling the heart rate at 60 to 74 beats per minute is the safest way to stay healthy.

Whether in patients with coronary heart disease or normal people, an increased resting heart rate is a potential risk factor. Lowering your heart rate is an important way to prevent cardiovascular disease. Gao Fangkun reminds everyone that they should exercise more in their lives, get rid of bad habits such as smoking, drinking, and staying up late. At the same time, ensuring adequate sleep, maintaining a good attitude, and avoiding anger will help stabilize the heart rate. The benefits of exercise to the heart are long-term and effective. Persistent exercise can slowly lower your heart rate. Patients with coronary heart disease need to slow down their heart rate. In addition to proper exercise, they can also control it with medication. It should be noted that for elderly people with underlying diseases such as hypertension and diabetes, their heart rate is likely to increase due to increased activity, so it is best to choose moderate-intensity gentle exercise.

Indicator 5: Pain.

Pain is the most direct signal sent when the body is unwell and is a self-protection function. In the medical field, pain is considered one of the important vital signs. Many people are accustomed to pain, and their main coping method is to "endure it". However, they do not realize that pain is not only a symptom of some diseases, but also a disease itself. Severe chronic pain can lead to dysfunction of various systems and even be life-threatening. Statistics show that about two-thirds of outpatients in Chinese hospitals are suffering from or have suffered from pain, and about 85% of pain patients do not receive timely treatment. Gao Fangkun recommends that once pain occurs, you should go to the hospital for diagnosis and treatment immediately, take medication under the doctor's guidance, and do not take painkillers indiscriminately to avoid masking the symptoms of the original disease.

Indicator six: walking speed.

Janet Bettger, associate professor at Duke University School of Nursing and Duke Global Health Institute, believes that walking speed is an important indicator of health status and can be regarded as an "indicator light" for detecting the decline in physical function in the elderly. It is also more accurate in predicting average life expectancy than age and gender. Previously, researchers at the University of Pittsburgh in the United States summarized nine studies and concluded that walking speed can predict life expectancy, especially in people over 75 years old. The average walking speed of an average person is 0.9 m/s. Those walking slower than 0.6 m/s have an increased risk of death, while those walking faster than 1 m/s have a longer life expectancy. Walking speed can also indicate some complex health conditions, such as cognitive function and mental state. "If a person walks slower than normal, it means there's something wrong with their system or mental health," Bettger said.