CHAPTER 02 · 44 SOURCE ENTRIES

Preventing Chronic Decline

不要慢慢死

[← 回总目录](../README.md) 本节只收两类慢性风险：一类对总死亡率影响大，一类证据硬。条目按性价比从高到低排。有几条标了「随机试验」，意思是把人随机分成两组来比，这种结果最可信。其余数字都来自只跟踪记录、不做分组的研究。这类研究算出的 HR、RR 等风险比里混着两种干扰：这些人本来就不一样，有人是先病了才这么做。所以这些数字只说明方向和大概多大，不代表照做就能降这么多。本节条目按主题分成下面几块，括号里是条号。 **烟、酒、槟榔**：戒烟越早越好（第 1 条），家里和车里不抽烟（第 2 条），戒烟先去拿药（第 3 条），定一个戒烟日（第 4 条），去戒烟门诊或打 12320（

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02-001

Evidence AlifespanSource-sensitive

Quitting smoking, the earlier the better

戒烟，越早越好

On average, smokers live more than 10 years less than non-smokers. Quitting before age 40 eliminates roughly 90% of the extra death risk caused by continued smoking. The earlier you quit, the more years you gain.

Open the low-ROI detour

Move “Quitting smoking, the earlier the better” to Future Me's calendar

One more exception feels free because the bill arrives outside the current scene.

Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.

Move “Quitting smoking, the earlier the better” to Future Me's calendar

Move “Don’t smoke at home or in the car, and don’t let guests smoke indoors” to Future Me's calendar

Move “Don’t rely solely on willpower to quit smoking — get medication first: success rates more than double” to Future Me's calendar

Move “Pick a quit date and stop smoking on that day — don’t taper gradually” to Future Me's calendar

Move “Visit a smoking cessation clinic or call 12320 to find local services” to Future Me's calendar

Move “Only consider e‑cigarettes if you’ve already tried quitting; non‑smokers should avoid them” to Future Me's calendar

Move “Not drinking sugary drinks — even switching to sugar-free ones doesn’t help” to Future Me's calendar

Move “Not chewing betel nut” to Future Me's calendar

Move “Switch household salt to low‑sodium (potassium‑rich) salt” to Future Me's calendar

Move “Brush teeth thoroughly and floss daily; replace missing teeth promptly” to Future Me's calendar

Move “Walking 7,000–8,000 steps per day, or accumulating 150–300 minutes of brisk walking each week” to Future Me's calendar

Move “People with hypertension and high cholesterol should take their medication regularly as prescribed; never stop on their own.” to Future Me's calendar

Move “Getting about 7 hours of sleep each night with a consistent schedule” to Future Me's calendar

Move “Playing racket sports three times a week for 45 minutes each session” to Future Me's calendar

Move “Accumulating brief bouts of strenuous activity like stair climbing or brisk walking to total 4–5 minutes per day” to Future Me's calendar

Move “30–60 minutes of strength training per week” to Future Me's calendar

Move “Don’t sit for too long at a time — get up and move every now and then” to Future Me's calendar

Move “Eat less processed meat (ham, bacon, sausages, luncheon meat)” to Future Me's calendar

Move “Drink less or no alcohol” to Future Me's calendar

Move “People who drink daily and experience tremors and palpitations when they stop should not try to quit on their own” to Future Me's calendar

Move “To drink less, first tally how much you drink each week, then chat briefly with a doctor.” to Future Me's calendar

Move “Eating a small handful of nuts daily” to Future Me's calendar

Move “Swapping some red meat for fish or poultry” to Future Me's calendar

Move “Swap some refined rice and flour for whole grains” to Future Me's calendar

Move “Drinking tea more than three times a week” to Future Me's calendar

Move “Drinking three to four cups of coffee daily, without sugar or cream” to Future Me's calendar

Move “Eating 5 servings (about 400 g) of fruits and vegetables daily” to Future Me's calendar

Move “Eat fewer ultra-processed foods (chips, instant noodles, pastries, ready meals)” to Future Me's calendar

Move “Switching from coal and wood to electricity or gas for cooking and heating” to Future Me's calendar

Move “Let hot drinks cool down before drinking; avoid tea, soup, and coffee that are piping hot” to Future Me's calendar

Move “Getting some sun during the day — don’t stay out of the light all the time” to Future Me's calendar

Move “Keeping BMI between 20–25; losing weight if overweight” to Future Me's calendar

Move “Eating chili peppers four or more times per week” to Future Me's calendar

Move “Drinking one or two servings of milk or yogurt daily” to Future Me's calendar

Move “Eggs need not be avoided, but don’t eat three or four daily” to Future Me's calendar

Move “Take baths whenever you can — don’t limit yourself to showers” to Future Me's calendar

Move “Keep naps under 30 minutes—no longer than an hour. If you regularly need a one- or two-hour nap to get through the day, it’s time to see a doctor.” to Future Me's calendar

Move “Catch up on sleep the night after a sleepless night — don’t wait until the weekend” to Future Me's calendar

Move “The longer you work night shifts, the higher your cardiovascular risk — switch if you can” to Future Me's calendar

Move “Buy pre-packaged cooking oil with an SC code; avoid bulk, unregulated homemade peanut oil” to Future Me's calendar

Move “Replacing lard and butter with vegetable oils for cooking: you don’t need to switch oils for health reasons, nor should you expect flaxseed oil to protect your heart” to Future Me's calendar

Move “Turn on the range hood while stir-frying and deep-frying, from the moment you light the stove until the cooking is done.” to Future Me's calendar

Move “Discuss bothersome menopause symptoms with a clinician; do not self-medicate or use hormones to prevent heart disease” to Future Me's calendar

Move “Count dog walks as exercise if you already want a dog; do not get one just to live longer” to Future Me's calendar