01-001 · Always wear seat belts, both front and back ### 1. Always wear seat belts, both front and back\n\n- Cost: No cost at all. It only adds about 2 seconds to every trip.\n- In plain terms: Wearing a seat belt in the front seat cuts the risk of dying in a crash by roughly half. For drivers and passengers in light trucks, the reduction is about 60%. Among U.S. crash victims in 2022 whose seat belt use was documented, half were not wearing one.\n- Benefit: According to NHTSA estimates, seat belts lower the risk of fatal injury for front‑seat occupants of cars by 45% and for those in light trucks by 60%. In 2022, half of the U.S. fatalities in passenger cars had no recorded seat belt use. The World Health Organization states that seat belts can reduce the risk of death inside a vehicle by up to 50%. WHO also estimates that in 2021, 248,099 people died in road crashes in China, which translates to 17.4 deaths per 100,000 people.\n- Evidence grade: A\n- Sources:NHTSA (2024). Occupant Protection in Passenger Vehicles: 2022 Data (DOT HS 813 573). ; WHO (2025). Road traffic injuries fact sheet. ; WHO GHO RS_196/RS_198 (China, 2021). \n- Notes: Seat belts must be worn in the back seat as well. In the same report, 60% of rear‑seat occupants killed in crashes were not wearing belts. The 45% and 60% figures are NHTSA estimates derived from crash‑database analysis (Kahane 2015), not from randomized trials. The Chinese death toll cited by WHO is a projection and is several times higher than official police statistics; the two figures cover different populations, so only the WHO estimate is used here.\nEvidence A. Seat belts must be worn in the back seat as well. In the same report, 60% of rear‑seat occupants killed in crashes were not wearing belts. The 45% and 60% figures are NHTSA estimates derived from crash‑database analysis (Kahane 2015), not from randomized trials. The Chinese death toll cited by WHO is a projection and is several times higher than official police statistics; the two figures cover different populations, so only the WHO estimate is used here.\nPossible trade-off: The source summarizes the return this way: “Wearing a seat belt in the front seat cuts the risk of dying in a crash by roughly half. For drivers and passengers in light trucks, the reduction is about 60%. Among U.S. crash victims in 2022 whose seat belt use was documented, half were not wearing one.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: NHTSA (2024). Occupant Protection in Passenger Vehicles: 2022 Data (DOT HS 813 573).: https://crashstats.nhtsa.dot.gov/Api/Public/ViewPublication/813573\nWHO (2025). Road traffic injuries fact sheet.: https://www.who.int/news-room/fact-sheets/detail/road-traffic-injuries\nWHO GHO RS_196/RS_198 (China, 2021).: https://ghoapi.azureedge.net/api/RS_196?$filter=SpatialDim%20eq%20%27CHN%27\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-002 · Wearing a helmet and fastening the strap while riding motorcycles or e-bikes ### 2. Wearing a helmet and fastening the strap while riding motorcycles or e-bikes\n\n- Cost: A helmet costs between 100 and 300 yuan. It takes just 5 seconds to put on each time.\n- In plain terms: Wearing a helmet and fastening the strap properly reduces a motorcyclist’s risk of dying in an accident by roughly 40%. The chance of suffering a head injury drops by about 70%. The strap must be tightened; a helmet that simply hangs loosely on the head does not count as being worn.\n- Benefit: Cochrane pooled data from multiple studies. For motorcyclists wearing helmets, the risk of death fell by 42%. The original odds ratio was 0.58, with a 95% confidence interval ranging from 0.50 to 0.68. Head injuries were reduced by 69% (odds ratio 0.31; 95% CI 0.25–0.38).\n- Evidence grade: A\n- Sources:Liu BC et al. (2008). Helmets for preventing injury in motorcycle riders. Cochrane Database of Systematic Reviews. \n- Notes: The helmet strap must be fastened securely. A helmet left hanging on the handlebars does not count as being worn. The figures above apply specifically to motorcycles. For e-bikes, no direct studies exist, but the mechanics of head injury in a crash remain the same.\nEvidence A. The helmet strap must be fastened securely. A helmet left hanging on the handlebars does not count as being worn. The figures above apply specifically to motorcycles. For e-bikes, no direct studies exist, but the mechanics of head injury in a crash remain the same.\nPossible trade-off: The source summarizes the return this way: “Wearing a helmet and fastening the strap properly reduces a motorcyclist’s risk of dying in an accident by roughly 40%. The chance of suffering a head injury drops by about 70%. The strap must be tightened; a helmet that simply hangs loosely on the head does not count as being worn.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Liu BC 等 (2008). Helmets for preventing injury in motorcycle riders. Cochrane Database of Systematic Reviews.: https://doi.org/10.1002/14651858.CD004333.pub3\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-003 · Install smoke alarms; those heating with coal or gas in winter should also add a carbon monoxide alarm ### 3. Install smoke alarms; those heating with coal or gas in winter should also add a carbon monoxide alarm\n\n- Cost: A smoke alarm costs between 30 and 100 yuan. A carbon monoxide alarm costs between 50 and 150 yuan. After installation, the batteries need to be replaced once a year.\n- In plain terms: A properly functioning smoke alarm can cut the risk of dying in a home fire by roughly 60%. Forty percent of fire victims are asleep at the time, so they won’t wake up just from the smell of smoke. For anyone heating their home with coal or gas during winter, adding a carbon monoxide alarm is essential. In China, 11,500 people died from carbon monoxide poisoning in 2018; 70% of those deaths occurred at home during the three winter months.\n- Benefit: A study in North Carolina examined homes that had experienced fires versus those that hadn’t. It found that having a working smoke alarm lowered the death risk by about 60%. The odds ratio was 0.39, with a 95% confidence interval ranging from 0.18 to 0.83. Between 2018 and 2020, 24% of fatal residential fires in the U.S. happened in homes without smoke alarms, and 41% of victims were asleep when the fire started. In 2018, China reported 11,523 deaths from carbon monoxide poisoning; of these, 72.59% occurred at home in December, 67.42% in January, and 66.48% in February.\n- Evidence grade: B\n- Sources:Marshall SW et al. (1998). Fatal residential fires: who dies and who survives? JAMA. ; USFA (2022). Fatal Fires in Residential Buildings (2018-2020), Topical Fire Report Series 22(2). ; You J et al. (2020). Number of Deaths due to Carbon Monoxide Poisoning by Month and by Place of Death — China, 2018. China CDC Weekly. \n- Notes: This grade is assigned because only one study exists on smoke alarms; it compared past fire incidents in various homes rather than using a randomized trial design. No research has shown that carbon monoxide alarms reduce mortality rates. The reported benefits are inferred from the fact that most poisoning deaths happen at home during winter.\nEvidence B. This grade is assigned because only one study exists on smoke alarms; it compared past fire incidents in various homes rather than using a randomized trial design. No research has shown that carbon monoxide alarms reduce mortality rates. The reported benefits are inferred from the fact that most poisoning deaths happen at home during winter.\nPossible trade-off: The source summarizes the return this way: “A properly functioning smoke alarm can cut the risk of dying in a home fire by roughly 60%. Forty percent of fire victims are asleep at the time, so they won’t wake up just from the smell of smoke. For anyone heating their home with coal or gas during winter, adding a carbon monoxide alarm is essential. In China, 11,500 people died from carbon monoxide poisoning in 2018; 70% of those deaths occurred at home during the three winter months.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Marshall SW 等 (1998). Fatal residential fires: who dies and who survives? JAMA.: https://doi.org/10.1001/jama.279.20.1633\nUSFA (2022). Fatal Fires in Residential Buildings (2018-2020), Topical Fire Report Series 22(2).: https://www.usfa.fema.gov/downloads/pdf/statistics/v22i2.pdf\nYou J 等 (2020). Number of Deaths due to Carbon Monoxide Poisoning by Month and by Place of Death — China, 2018. China CDC Weekly.: https://doi.org/10.46234/ccdcw2020.008\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-004 · Replace gas hoses and stoves when they reach their expiration date; never modify the piping yourself, and you may decline any unsolicited sales pitches from gas companies. ### 4. Replace gas hoses and stoves when they reach their expiration date; never modify the piping yourself, and you may decline any unsolicited sales pitches from gas companies.\n\n\n- Cost: A compliant gas hose costs only a few dozen yuan. Stoves should be replaced every few years; during replacement, check whether they’ve passed their expiration date.\n\n- In plain terms: A compliant gas hose costs just a few dozen yuan. Replacing it when it expires is a user obligation clearly stated in the “Regulations on Urban Gas Management.” The same regulations explicitly forbid users from modifying piping or removing gas meters on their own. Additionally, the regulations state that gas companies cannot require customers to purchase specific products or services. Therefore, you may freely decline any sales pitches claiming that replacement is mandatory.\n\n- Benefit: The regulations designate “promptly replacing gas appliances and connecting hoses that have been phased out by the state or have exceeded their service life” as a user obligation; this means you must replace any stove or hose that has reached its expiration date or been discontinued. The same regulations also classify “unauthorized installation, modification, or removal of indoor gas facilities and metering devices” as prohibited actions, which includes any DIY attempts to alter piping or remove gas meters. Furthermore, the regulations explicitly forbid gas operators from mandating that users purchase particular products or accept specific services.\n\n- Evidence grade: A\n- Sources:State Council of China (2010). (State Council of China 583 ) : ", , , "; " () "" () "" () , , "; " () "; , , "15". ; (2024). (): """, "", , "", , ". ; (2024). : """". \n\n- Notes: Some individuals pose as gas inspectors and, after performing a check, attempt to sell self-closing valves and alarms. However, Article 20, Clause 6 of the regulations bars gas companies from requiring you to buy their designated products; you may decline such offers or even file a complaint. If you detect a gas odor, first shut off the main gas valve; in the case of bottled gas, close the cylinder valve as well. Then open doors and windows to ventilate the area, but avoid using exhaust fans. Do not turn on or switch off any electrical appliances—including lights and range hoods—and refrain from using lighters. After that, leave the premises immediately and call the gas company’s emergency line from a safe location. Carbon monoxide poisoning is a separate issue; refer to Section 13 for details.\nEvidence C. Some individuals pose as gas inspectors and, after performing a check, attempt to sell self-closing valves and alarms. However, Article 20, Clause 6 of the regulations bars gas companies from requiring you to buy their designated products; you may decline such offers or even file a complaint. If you detect a gas odor, first shut off the main gas valve; in the case of bottled gas, close the cylinder valve as well. Then open doors and windows to ventilate the area, but avoid using exhaust fans. Do not turn on or switch off any electrical appliances—including lights and range hoods—and refrain from using lighters. After that, leave the premises immediately and call the gas company’s emergency line from a safe location. Carbon monoxide poisoning is a separate issue; refer to Section 13 for details.\nPossible trade-off: The source summarizes the return this way: “A compliant gas hose costs just a few dozen yuan. Replacing it when it expires is a user obligation clearly stated in the “Regulations on Urban Gas Management.” The same regulations explicitly forbid users from modifying piping or removing gas meters on their own. Additionally, the regulations state that gas companies cannot require customers to purchase specific products or services. Therefore, you may freely decline any sales pitches claiming that replacement is mandatory.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2010). 城镇燃气管理条例（国务院令第 583 号）第二十七条：「燃气用户应当遵守安全用气规则，使用合格的燃气燃烧器具和气瓶，及时更换国家明令淘汰或者使用年限已届满的燃气燃烧器具、连接管等」\n第二十八条禁止行为含「（一）擅自操作公用燃气阀门」「（二）将燃气管道作为负重支架或者接地引线」「（四）擅自安装、改装、拆除户内燃气设施和燃气计量装置」\n第二十条燃气经营者不得「（六）要求燃气用户购买其指定的产品或者接受其提供的服务」\n第二十九条用户可就收费、服务向燃气管理等部门投诉，「有关部门应当自收到投诉之日起15个工作日内予以处理」.: http://www.gov.cn/gongbao/content/2010/content_1758214.htm\n深圳市住房和建设局 (2024). 安全用气小知识（二）：「立即关闭家里的燃气总阀门」「迅速开门、开窗进行通风」「一定不要开、关家里的电灯、抽油烟机等电器」「人员应该迅速撤离，转移到安全的地方，并且及时拨打燃气公司的报警电话」.: https://zjj.sz.gov.cn/zcjzts/content/post_11882410.html\n张家港市应急管理局 (2024). 燃气安全使用知识：「不要情急之下打开排气扇进行通风」「应远离现场之后才能打电话求助」.: https://www.zjg.gov.cn/zjgszwz/yjaqzs/202411/72b4fad7399c48378302460c6ce2d55b.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-005 · Do not pick, buy, or eat wild mushrooms; any “folk tricks” for identification are useless ### 5. Do not pick, buy, or eat wild mushrooms; any “folk tricks” for identification are useless\n\n\n- Cost: No expense involved. The hard part is giving up a seasonal delicacy.\n- In plain terms: In 2025 alone, there were 828 cases of mushroom poisoning across China, affecting 2,165 people, with 13 fatalities. That same year, 34 previously unknown poisonous mushroom species were identified. Myths such as using a silver needle to test for toxicity, assuming mushrooms safe if insects eat them, or that only brightly colored varieties are toxic are all false.\n- Benefit: The Chinese CDC investigated 828 mushroom poisoning cases in 2025 involving 2,165 individuals; the mortality rate was 0.6%. From 2019 to 2024, annual cases ranged from 276 to 676, with mortality rates between 0.87% and 2.86%. In 2025 alone, 138 poisonous mushroom species were identified, including 34 new ones never documented before as causing poisoning.\n- Evidence grade: A\n- Sources:Mushroom Poisoning Outbreaks — China, 2025. China CDC Weekly (2026): "In 2025, China CDC investigated 828 mushroom poisoning incidents across 27 provincial-level administrative divisions (PLADs), affecting 2,165 individuals and causing 13 deaths - a case fatality rate of 0.6%, the lowest of the past six years. In total, 138 poisonous mushroom species were identified, including 34 newly recorded in poisoning incidents in China.""From 2019 to 2024, the annual number of incidents ranged from 276 to 676, and the case fatality rate ranged from 0.87% to 2.86%."; 2024 \n- Notes: If you accidentally eat poisonous mushrooms, induce vomiting immediately and then go to the hospital with any remaining mushrooms or photos of them. There are several types of mushroom poisoning, and identifying the exact species is crucial for proper treatment. New poisonous species are discovered each year, so the assumption that “local people can recognize them” is unfounded. Claims such as silver needle testing, cooking with garlic, insect consumption indicating safety, or vivid colors signaling toxicity are all incorrect.\nEvidence A. If you accidentally eat poisonous mushrooms, induce vomiting immediately and then go to the hospital with any remaining mushrooms or photos of them. There are several types of mushroom poisoning, and identifying the exact species is crucial for proper treatment. New poisonous species are discovered each year, so the assumption that “local people can recognize them” is unfounded. Claims such as silver needle testing, cooking with garlic, insect consumption indicating safety, or vivid colors signaling toxicity are all incorrect.\nPossible trade-off: The source summarizes the return this way: “In 2025 alone, there were 828 cases of mushroom poisoning across China, affecting 2,165 people, with 13 fatalities. That same year, 34 previously unknown poisonous mushroom species were identified. Myths such as using a silver needle to test for toxicity, assuming mushrooms safe if insects eat them, or that only brightly colored varieties are toxic are all false.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Mushroom Poisoning Outbreaks — China, 2025. China CDC Weekly (2026)：「In 2025, China CDC investigated 828 mushroom poisoning incidents across 27 provincial-level administrative divisions (PLADs), affecting 2,165 individuals and causing 13 deaths - a case fatality rate of 0.6%, the lowest of the past six years. In total, 138 poisonous mushroom species were identified, including 34 newly recorded in poisoning incidents in China.」「From 2019 to 2024, the annual number of incidents ranged from 276 to 676, and the case fatality rate ranged from 0.87% to 2.86%.」: https://doi.org/10.46234/ccdcw2026.120\n同刊 2024 年度报告: https://doi.org/10.46234/ccdcw2025.106\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-006 · Electric bicycles must not be pushed into stairwells, elevators, or charged indoors ### 6. Electric bicycles must not be pushed into stairwells, elevators, or charged indoors\n\n- Cost: No direct cost. The tricky part is having to walk a few dozen meters each time to reach the designated charging stations downstairs.\n- In plain terms: Pushing an electric bike into a stairwell, elevator, or charging it at home is strictly prohibited under the Ministry of Emergency Management’s regulations on fire safety in high-rise residential buildings. Those who violate the rules face fines of $500–$1,000 for individuals and $2,000–$10,000 for businesses. Even these fines are the least of the concerns — the real danger is that a fire could block your only escape route.\n- Benefit: The regulations explicitly forbid parking or charging electric bikes in public lobbies, hallways, stairwells, or near emergency exits of high-rise buildings. Noncompliance results in the same fines mentioned above.\n- Evidence grade: A\n- Sources:Ministry of Emergency Management of China (2021). (Ministry of Emergency Management of China 5 , , ). ; Ministry of Emergency Management of China (2023). 00969: "2021, 1.8, 65, 222, 2.21, 3782, 60, 175". ; Ministry of Emergency Management of China (2025). 2025115: "42.2%, 90%". \n- Notes: Avoid buying modified batteries or generic chargers, and never leave a battery charging unattended overnight. Lithium-ion batteries can ignite within seconds of catching fire, producing highly toxic smoke. A fire in a stairwell essentially blocks your only way out. In 2021, there were 18,000 electric bike-related fires nationwide, causing 65 deaths; 3,782 of those occurred inside buildings, claiming 60 lives, most of whom were indoors. Following stricter enforcement in 2024, fire incidents dropped 42.2% year-on-year, with casualties falling by over 90% — exact figures for 2024 have not been released.\nEvidence A. Avoid buying modified batteries or generic chargers, and never leave a battery charging unattended overnight. Lithium-ion batteries can ignite within seconds of catching fire, producing highly toxic smoke. A fire in a stairwell essentially blocks your only way out. In 2021, there were 18,000 electric bike-related fires nationwide, causing 65 deaths; 3,782 of those occurred inside buildings, claiming 60 lives, most of whom were indoors. Following stricter enforcement in 2024, fire incidents dropped 42.2% year-on-year, with casualties falling by over 90% — exact figures for 2024 have not been released.\nPossible trade-off: The source summarizes the return this way: “Pushing an electric bike into a stairwell, elevator, or charging it at home is strictly prohibited under the Ministry of Emergency Management’s regulations on fire safety in high-rise residential buildings. Those who violate the rules face fines of $500–$1,000 for individuals and $2,000–$10,000 for businesses. Even these fines are the least of the concerns — the real danger is that a fire could block your only escape route.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 应急管理部 (2021). 高层民用建筑消防安全管理规定（应急管理部令第 5 号，第三十七条、第四十七条）.: https://www.gov.cn/zhengce/zhengceku/2021-08/01/content_5628815.htm\n应急管理部 (2023). 关于政协第十三届全国委员会第五次会议第00969号提案答复的函：「2021年，全国共接报电动自行车火灾1.8万起，造成65人死亡、222人受伤，直接财产损失达2.21亿元，其中发生在建筑物内3782起，造成60人死亡、175人受伤」.: https://www.mem.gov.cn/gk/jytabljggk/zxwytadfzy/2022zx/202301/t20230119_440918.shtml\n应急管理部 (2025). 2025年1月15日新闻发布会：「火灾起数同比下降42.2%，伤亡人数下降超过90%」.: https://www.mem.gov.cn/xw/xwfbh/2025n01y15xwfbh_6337/\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-007 · Measuring blood pressure and taking meds to reach target levels ### 7. Measuring blood pressure and taking meds to reach target levels\n\n- Cost: An electronic sphygmomanometer costs 100–200 RMB. Each measurement takes 1 minute. Most antihypertensive drugs cost just a few to dozens of RMB per month. The hard part is keeping the medication regimen even when there are no symptoms.\n- In plain terms: For every 10 mmHg drop in blood pressure, the risk of major cardiovascular problems falls by 20%, stroke risk drops 27%, heart failure risk drops 28%, and overall mortality risk declines by 13%. Among Chinese adults aged 35–75, 44.7% have hypertension, but only 7.2% have their blood pressure under proper control.\n- Benefit: Data from 123 clinical trials involving over 610,000 participants shows that a 10 mmHg reduction in systolic blood pressure lowers the incidence of major cardiovascular events by roughly 20%. The relative risk is 0.80, with a 95% confidence interval of 0.77–0.83. Systolic blood pressure is the higher of the two readings taken during a measurement. Stroke risk drops by 27% (RR 0.73), heart failure risk drops by 28% (RR 0.72), and overall mortality drops by 13% (RR 0.87, 95% CI 0.84–0.91). A screening program in China involving 1.7 million adults aged 35–75 found that 44.7% had hypertension; of these, 44.7% were aware of their condition, 30.1% were receiving treatment, and only 7.2% had their blood pressure under control.\n- Evidence grade: A\n- Sources:Ettehad D et al. (2016). Blood pressure lowering for prevention of cardiovascular disease and death: a systematic review and meta-analysis. Lancet. ; Lu J et al. (2017). Prevalence, awareness, treatment, and control of hypertension in China (China PEACE Million Persons Project). Lancet. \n- Notes: Start by getting your blood pressure measured at least once. Fewer than 1 in 10 Chinese adults with hypertension manage to keep their levels under control, so this single measurement is one of the most cost-effective actions you can take as outlined in this book. There is still some debate over what exact target level (130 or 140 mmHg) is ideal, but there is no dispute that knowing you have hypertension and taking steps to lower it is highly beneficial.\nEvidence A. Start by getting your blood pressure measured at least once. Fewer than 1 in 10 Chinese adults with hypertension manage to keep their levels under control, so this single measurement is one of the most cost-effective actions you can take as outlined in this book. There is still some debate over what exact target level (130 or 140 mmHg) is ideal, but there is no dispute that knowing you have hypertension and taking steps to lower it is highly beneficial.\nPossible trade-off: The source summarizes the return this way: “For every 10 mmHg drop in blood pressure, the risk of major cardiovascular problems falls by 20%, stroke risk drops 27%, heart failure risk drops 28%, and overall mortality risk declines by 13%. Among Chinese adults aged 35–75, 44.7% have hypertension, but only 7.2% have their blood pressure under proper control.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Ettehad D 等 (2016). Blood pressure lowering for prevention of cardiovascular disease and death: a systematic review and meta-analysis. Lancet.: https://doi.org/10.1016/S0140-6736(15)01225-8\nLu J 等 (2017). Prevalence, awareness, treatment, and control of hypertension in China (China PEACE Million Persons Project). Lancet.: https://doi.org/10.1016/S0140-6736(17)32478-9\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-008 · After age 35, anyone who is overweight should get a fasting blood glucose test; if the result is normal, repeat it every three years. ### 8. After age 35, anyone who is overweight should get a fasting blood glucose test; if the result is normal, repeat it every three years.\n\n- Cost: A fasting blood glucose test costs just a few dozen yuan. Testing for glycated hemoglobin is a bit pricier, still only a few dozen yuan. All it takes is one blood draw at a clinic.\n- In plain terms: For just a few dozen yuan, a single blood test can detect prediabetes even when there are absolutely no symptoms at all. Official US screening guidelines recommend this test for anyone aged 35 to 70 who is overweight or obese. If the test comes back normal, they should repeat it every three years.\n- Benefit: The US Preventive Services Task Force is the official body that issues screening recommendations in the US. Its current guidance states that adults aged 35 to 70 who are overweight or obese — even with no symptoms at all — should be screened for prediabetes and type 2 diabetes. Overweight is defined as a BMI of 25 or higher, while obesity means a BMI of 30 or higher. This recommendation is rated as a Grade B. The Task Force also explicitly notes: “It is reasonable to screen adults with normal blood glucose levels for prediabetes every three years.”\n- Evidence grade: A\n- Sources:US Preventive Services Task Force (2021). Screening for Prediabetes and Type 2 Diabetes. : "at a lower BMI (≥23) if the patient is Asian American"; National Health Commission of China (NHC) (2024). (2024 ) : "《》 (WS/T 428-2013) ……24.0≤BMI＜28.0 , BMI≥28.0 ". \n- Notes: Having a prediabetes diagnosis does not mean you must start taking medication right away. Many people can fully reverse this condition simply by making lifestyle changes. In China, only a small fraction of adults are aware they have diabetes; most only find out after developing complications.\nEvidence A. Having a prediabetes diagnosis does not mean you must start taking medication right away. Many people can fully reverse this condition simply by making lifestyle changes. In China, only a small fraction of adults are aware they have diabetes; most only find out after developing complications.\nPossible trade-off: The source summarizes the return this way: “For just a few dozen yuan, a single blood test can detect prediabetes even when there are absolutely no symptoms at all. Official US screening guidelines recommend this test for anyone aged 35 to 70 who is overweight or obese. If the test comes back normal, they should repeat it every three years.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: US Preventive Services Task Force (2021). Screening for Prediabetes and Type 2 Diabetes.: https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/screening-for-prediabetes-and-type-2-diabetes\n国家卫生健康委办公厅 (2024). 居民体重管理核心知识（2024 年版）释义：「根据《成年人体重判定》（WS/T 428-2013）行业标准……24.0≤BMI＜28.0 为超重，BMI≥28.0 为肥胖」.: https://www.gov.cn/zhengce/zhengceku/202407/P020240703481519509521.pdf\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-009 · Don’t speed or drive after drinking ### 9. Don’t speed or drive after drinking\n\n- Cost: There’s no direct cost. Driving a bit slower adds just a few minutes to each trip. The hard part is drinking less at social gatherings.\n- In plain terms: On average, for every 1% increase in speed, the chance of a fatal crash rises by roughly 4%. There is no “safe” level of alcohol consumption when it comes to driving; even very low blood alcohol concentrations already raise the risk of accidents.\n- Benefit: According to the World Health Organization (WHO), a 1% rise in average speed translates to a 4% increase in the likelihood of fatal crashes. The risk of a fatal crash also climbs steadily as blood alcohol concentration rises, even at very low levels.\n- Evidence grade: B\n- Sources:WHO (2025). Road traffic injuries fact sheet. \n- Notes: The 1% and 4% figures linking speed to fatalities come from accident modeling rather than controlled trials. For alcohol and driving, WHO only provides a general trend without specific numerical values. This section does not verify any original research on exactly how much drinking raises risk.\nEvidence B. The 1% and 4% figures linking speed to fatalities come from accident modeling rather than controlled trials. For alcohol and driving, WHO only provides a general trend without specific numerical values. This section does not verify any original research on exactly how much drinking raises risk.\nPossible trade-off: The source summarizes the return this way: “On average, for every 1% increase in speed, the chance of a fatal crash rises by roughly 4%. There is no “safe” level of alcohol consumption when it comes to driving; even very low blood alcohol concentrations already raise the risk of accidents.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: WHO (2025). Road traffic injuries fact sheet.: https://www.who.int/news-room/fact-sheets/detail/road-traffic-injuries\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-010 · Use a car seat for children under 4, don’t hold them in your arms ### 10. Use a car seat for children under 4, don’t hold them in your arms\n\n- Cost: A seat costs between 300 and 2,000 yuan and lasts several years. It adds about one minute to each trip to buckle the child in.\n- In plain terms: For infants under one year old, using a car seat cuts the risk of a fatal injury in a crash by roughly 70%. For children aged 1 to 4, the risk drops by about half. Holding a child in your arms provides no such protection; in a sudden stop you simply cannot keep them secure.\n- Benefit: According to the U.S. National Highway Traffic Safety Administration (NHTSA), car seats lower the risk of fatal injury for infants under one year old by 71% and for children aged 1 to 4 by 54%. The World Health Organization reports a similar 71% reduction in infant deaths.\n- Evidence grade: A\n- Sources:NHTSA (2024). Occupant Protection in Passenger Vehicles: 2022 Data (DOT HS 813 573). ; WHO (2025). Road traffic injuries fact sheet. \n- Notes: Follow the manufacturer’s instructions to install the seat correctly; a faulty installation offers no protection. Infants under one year must be placed rear‑facing. These figures are based on official U.S. crash data.\nEvidence A. Follow the manufacturer’s instructions to install the seat correctly; a faulty installation offers no protection. Infants under one year must be placed rear‑facing. These figures are based on official U.S. crash data.\nPossible trade-off: The source summarizes the return this way: “For infants under one year old, using a car seat cuts the risk of a fatal injury in a crash by roughly 70%. For children aged 1 to 4, the risk drops by about half. Holding a child in your arms provides no such protection; in a sudden stop you simply cannot keep them secure.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: NHTSA (2024). Occupant Protection in Passenger Vehicles: 2022 Data (DOT HS 813 573).: https://crashstats.nhtsa.dot.gov/Api/Public/ViewPublication/813573\nWHO (2025). Road traffic injuries fact sheet.: https://www.who.int/news-room/fact-sheets/detail/road-traffic-injuries\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-011 · Install window guards and balcony barriers if you have kids at home; screen windows do not count as protection ### 11. Install window guards and balcony barriers if you have kids at home; screen windows do not count as protection\n\n- Cost: A set of window guards or child safety locks costs just a few dozen yuan to install, and the whole process takes only ten minutes.\n- In plain terms: These window guards cost only a few dozen yuan each. New York City once offered free window guards to high-risk households and provided on-site guidance; as a result, child fall incidents reported in one borough dropped by half over three years. Eventually, New York even passed a law requiring landlords to install such guards in rental units with kids under 10. Screen windows, however, can be easily pushed open — they do not provide any real protection.\n- Benefit: Since 1972, New York City has run a program called “Kids Can’t Fly,” which distributes free window guards in high-risk neighborhoods and offers on-site safety guidance. Between 1973 and 1975, child fall incidents reported in the Bronx dropped by 50%. Following this success, New York updated its health code to make it mandatory for landlords to install window guards in all apartments housing kids under 10 years of age.\n- Evidence grade: B\n- Sources:Spiegel CN, Lindaman FC (1977). Children can't fly: a program to prevent childhood morbidity and mortality from window falls. American Journal of Public Health: "Significant reduction in falls resulted, particularly in the Bronx, where reported falls declined 50 percent from 1973 to 1975", 1976 "to require that landlords provide window guards in apartments where children ten years old and younger reside". ; (2021). Unintentional Window Falls in Children and Adolescents. Academic Pediatrics: 2007 1 2017 8 38,840 , "The majority of falls occurred in children under the age of 6 and were related to falls from a second story or below". \n- Notes: Avoid placing beds, sofas, boxes, or any other objects near windows or balconies that kids might climb onto. Screen windows only keep mosquitoes out; they can be easily pushed open, so never rely on them as a safety barrier. This protection is needed even on lower floors: most child falls recorded in U.S. data actually occur on the second floor or even lower.\nEvidence B. Avoid placing beds, sofas, boxes, or any other objects near windows or balconies that kids might climb onto. Screen windows only keep mosquitoes out; they can be easily pushed open, so never rely on them as a safety barrier. This protection is needed even on lower floors: most child falls recorded in U.S. data actually occur on the second floor or even lower.\nPossible trade-off: The source summarizes the return this way: “These window guards cost only a few dozen yuan each. New York City once offered free window guards to high-risk households and provided on-site guidance; as a result, child fall incidents reported in one borough dropped by half over three years. Eventually, New York even passed a law requiring landlords to install such guards in rental units with kids under 10. Screen windows, however, can be easily pushed open — they do not provide any real protection.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Spiegel CN, Lindaman FC (1977). Children can't fly: a program to prevent childhood morbidity and mortality from window falls. American Journal of Public Health：「Significant reduction in falls resulted, particularly in the Bronx, where reported falls declined 50 percent from 1973 to 1975」，1976 年纽约市卫生法典修订「to require that landlords provide window guards in apartments where children ten years old and younger reside」.: https://doi.org/10.2105/AJPH.67.12.1143\n(2021). Unintentional Window Falls in Children and Adolescents. Academic Pediatrics：2007 年 1 月至 2017 年 8 月全国电子伤害监测系统 38,840 例急诊就诊，「The majority of falls occurred in children under the age of 6 and were related to falls from a second story or below」.: https://doi.org/10.1016/j.acap.2020.07.008\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-012 · Keep young children in sight near water; wear life jackets when boating or swimming ### 12. Keep young children in sight near water; wear life jackets when boating or swimming\n\n\n- Cost: Life jackets cost between 50 and 200 yuan. Additionally, parents must dedicate constant attention to watching their children.\n- In plain terms: Wearing a life jacket while in the water cuts the risk of drowning to roughly half compared to not wearing one. Drowning remains the leading cause of death among children aged 1–14 in China. The drowning mortality rate in rural areas is roughly twice that in cities.\n- Benefit: Research using U.S. Coast Guard data compared similar groups of people. For individuals who fell overboard while boating recreationally, wearing a life jacket lowered their drowning risk by about half. The unadjusted RR was 0.51, with a 95% CI of 0.35–0.74. In China, the drowning mortality rate among people under 20 fell from 6.60 per 100,000 in 2013 to 3.28 per 100,000 in 2021; rural rates remained roughly twice those in cities. Drowning continues to be the top cause of death for children aged 1–14. In 2021, drowning accounted for 31.1% of all injury-related deaths among those aged 0–19, while road traffic injuries accounted for 27.9%.\n- Evidence grade: A\n- Sources:Cummings P et al. (2011). Association between wearing a personal floatation device and death by drowning among recreational boaters. Injury Prevention. ; Li Z et al. (2023). Unintentional Drowning Mortality Among Individuals Under Age 20 — China, 2013–2021. China CDC Weekly. ; Zhou J et al. (2024). Injury Mortality of Children and Adolescents Aged 0–19 Years — China, 2010–2021. China CDC Weekly. \n- Notes: The Grade A rating applies only to the protective effect of life jackets. The practice of keeping children within sight is widely accepted but only qualifies for a Grade C rating due to lack of randomized trials; no such trials are expected in the future. In China, drowning deaths occur most often in rural areas during summer months, and among males aged 15–19.\nEvidence A. The Grade A rating applies only to the protective effect of life jackets. The practice of keeping children within sight is widely accepted but only qualifies for a Grade C rating due to lack of randomized trials; no such trials are expected in the future. In China, drowning deaths occur most often in rural areas during summer months, and among males aged 15–19.\nPossible trade-off: The source summarizes the return this way: “Wearing a life jacket while in the water cuts the risk of drowning to roughly half compared to not wearing one. Drowning remains the leading cause of death among children aged 1–14 in China. The drowning mortality rate in rural areas is roughly twice that in cities.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Cummings P 等 (2011). Association between wearing a personal floatation device and death by drowning among recreational boaters. Injury Prevention.: https://doi.org/10.1136/ip.2010.028688\nLi Z 等 (2023). Unintentional Drowning Mortality Among Individuals Under Age 20 — China, 2013–2021. China CDC Weekly.: https://doi.org/10.46234/ccdcw2023.198\nZhou J 等 (2024). Injury Mortality of Children and Adolescents Aged 0–19 Years — China, 2010–2021. China CDC Weekly.: https://doi.org/10.46234/ccdcw2024.057\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-013 · Exercising balance and leg strength for people over 60, plus home modifications ### 13. Exercising balance and leg strength for people over 60, plus home modifications\n\n\n- Cost: Aim to practice balance exercises two to three times per week, each session lasting 30 minutes — activities like Tai Chi work well. Installing non-slip mats, handrails, and night lights in bathrooms and stairways costs anywhere from a few dozen to several hundred yuan. The real challenge is maintaining this routine over the long term.\n\n- In plain terms: Doing balance exercises such as Tai Chi two or three times weekly can cut the overall number of falls among older adults by roughly 23%. It also reduces the proportion of people who have fallen at least once by about 15%. Adding simple home modifications — like anti-slip mats and handrails — can lower fall rates by another 20% or so. Falls are the leading cause of injury-related deaths among Chinese seniors aged 65 and above; alarmingly, over half of all falls happen right at home.\n\n- Benefit: Cochrane analyzed 108 separate trials involving 23,407 participants. Collectively, these studies show that regular exercise lowers fall rates among older adults by 23%. The relative risk of falls dropped to 0.77, with a 95% confidence interval ranging from 0.71 to 0.83. The proportion of individuals experiencing at least one fall also fell by 15% (relative risk 0.85). Professional home safety assessments and modifications further reduced fall rates by roughly 20% (RR 0.81; 95% CI 0.68–0.97). Practicing Tai Chi specifically lowered fall risk by about 29% (RR 0.71). In China, falls remain the top cause of injury-related mortality for seniors over 65; data from 2018 indicates that 55.97% of all falls among this age group occur at home.\n\n- Evidence grade: A\n- Sources:Sherrington C et al. (2019). Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews. ; Gillespie LD et al. (2012). Interventions for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews. ; Lu Z et al. (2021). Characteristics of Falls Among Older People — China, 2018. China CDC Weekly. \n\n- Notes: This recommendation applies to seniors aged 60 and above who live independently at home rather than in nursing homes. The studies referenced here focus on the total number of falls, not on actual mortality rates. It’s important to note that the path from a fall to a hip fracture — and ultimately death — can be very short for older adults.\nEvidence A. This recommendation applies to seniors aged 60 and above who live independently at home rather than in nursing homes. The studies referenced here focus on the total number of falls, not on actual mortality rates. It’s important to note that the path from a fall to a hip fracture — and ultimately death — can be very short for older adults.\nPossible trade-off: The source summarizes the return this way: “Doing balance exercises such as Tai Chi two or three times weekly can cut the overall number of falls among older adults by roughly 23%. It also reduces the proportion of people who have fallen at least once by about 15%. Adding simple home modifications — like anti-slip mats and handrails — can lower fall rates by another 20% or so. Falls are the leading cause of injury-related deaths among Chinese seniors aged 65 and above; alarmingly, over half of all falls happen right at home.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Sherrington C 等 (2019). Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews.: https://doi.org/10.1002/14651858.CD012424.pub2\nGillespie LD 等 (2012). Interventions for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews.: https://doi.org/10.1002/14651858.CD007146.pub3\nLu Z 等 (2021). Characteristics of Falls Among Older People — China, 2018. China CDC Weekly.: https://doi.org/10.46234/ccdcw2021.013\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-014 · Get tested for hepatitis B markers; if no antibodies, get vaccinated ### 14. Get tested for hepatitis B markers; if no antibodies, get vaccinated\n\n- Cost: The test costs just a few dozen yuan per person. For adults lacking antibodies, three doses of the hepatitis B vaccine cost between 100 and 300 yuan total, to be completed within six months.\n- In plain terms: The test itself is very inexpensive. In Qidong’s 30‑year follow‑up study, infants who received the hepatitis B vaccine at birth had an 84% lower risk of developing primary liver cancer and a 72% lower rate of carrying the hepatitis B virus compared to unvaccinated peers. Adults found to have no antibodies should receive three vaccine doses over six months at a cost of roughly 100–300 yuan.\n- Benefit: This Qidong trial used group randomization rather than individual assignment and was tracked for three decades. Vaccination at birth cut primary liver cancer incidence by 84% (95% CI 23%–97%). The prevalence of hepatitis B surface antigen (HBsAg) fell by 72% (95% CI 68%–75%), reflecting a comparable drop in the proportion of people carrying the virus. Nationwide in China, HBsAg prevalence dropped 52% between 1992 and 2014, and fell 97% among children under five.\n- Evidence grade: A\n- Sources:Qu C et al. (2014). Efficacy of neonatal HBV vaccination on liver cancer and other liver diseases over 30-year follow-up of the Qidong hepatitis B intervention study. PLoS Medicine. ; Cui F et al. (2017). Prevention of Chronic Hepatitis B after 3 Decades of Escalating Vaccination Policy, China. Emerging Infectious Diseases. \n- Notes: This recommendation applies to adults born before 1992 who never received the vaccine or whose antibodies have waned. The 84% cancer‑risk reduction pertains only to those immunized at birth; adolescents vaccinated later saw only a 21% reduction in virus carriage. For adults, the main goal is preventing new infection, not achieving the same cancer‑prevention benefit. Vaccination offers no protection to people already infected; they must see a hepatologist regularly. Infection is confirmed when the hepatitis B surface antigen (HBsAg) test result is positive.\nEvidence A. This recommendation applies to adults born before 1992 who never received the vaccine or whose antibodies have waned. The 84% cancer‑risk reduction pertains only to those immunized at birth; adolescents vaccinated later saw only a 21% reduction in virus carriage. For adults, the main goal is preventing new infection, not achieving the same cancer‑prevention benefit. Vaccination offers no protection to people already infected; they must see a hepatologist regularly. Infection is confirmed when the hepatitis B surface antigen (HBsAg) test result is positive.\nPossible trade-off: The source summarizes the return this way: “The test itself is very inexpensive. In Qidong’s 30‑year follow‑up study, infants who received the hepatitis B vaccine at birth had an 84% lower risk of developing primary liver cancer and a 72% lower rate of carrying the hepatitis B virus compared to unvaccinated peers. Adults found to have no antibodies should receive three vaccine doses over six months at a cost of roughly 100–300 yuan.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Qu C 等 (2014). Efficacy of neonatal HBV vaccination on liver cancer and other liver diseases over 30-year follow-up of the Qidong hepatitis B intervention study. PLoS Medicine.: https://doi.org/10.1371/journal.pmed.1001774\nCui F 等 (2017). Prevention of Chronic Hepatitis B after 3 Decades of Escalating Vaccination Policy, China. Emerging Infectious Diseases.: https://doi.org/10.3201/eid2305.161477\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-015 · If you get pricked by a nail or splinter, or if a wound gets dirty with soil, seek treatment the same day and ask whether a tetanus shot is needed. ### 15. If you get pricked by a nail or splinter, or if a wound gets dirty with soil, seek treatment the same day and ask whether a tetanus shot is needed.\n\n- Cost: Seeing a doctor and having the wound treated typically costs a few dozen yuan. If a shot is recommended, the vaccine or immunoglobulin will add another few dozen to several hundred yuan.\n- In plain terms: Once tetanus sets in, about 1 out of every 10 people dies. The risk is highest for deep wounds or wounds contaminated with dirt. If a wound is dirty and it’s been 5 years or more since your last tetanus shot, you’ll need a booster. Getting treated the same day costs only a few dozen yuan — don’t wait until the wound starts swelling.\n- Benefit: In the U.S., roughly 1 out of every 10 tetanus cases ends in death. Deep wounds and those exposed to dirt carry an even higher risk. China’s 2024 treatment guidelines classify wounds into two categories. Wounds treated within 6 hours that aren’t dirty and haven’t been exposed to feces, animal saliva, or soil are considered low‑risk. Wounds treated later, or those contaminated with such substances, as well as puncture wounds, avulsions, crush injuries, burns, frostbite, or wounds containing foreign bodies, are deemed high‑risk. If you’ve received three or more tetanus shots and the most recent one was less than 5 years ago, no further dose is needed. For high‑risk wounds, a booster is required if it’s been 5–10 years since your last shot; after 10 years, a booster is mandatory regardless of risk level. If you’ve never completed the three‑dose series or can’t recall when you last got a shot, you’ll need to finish the series and, for high‑risk wounds, also receive passive immunization (an injection of immunoglobulin or antitoxin that delivers antibodies directly).\n- Evidence grade: B\n- Sources:U.S. Centers for Disease Control and Prevention (CDC). Tetanus: "Tetanus bacteria can get into someone's body through broken skin, usually through injuries.""Tetanus can lead to death (1 in 10 cases in the United States are fatal).""People who didn't complete the primary series or who aren't up to date with their 10-year tetanus booster shots are also at increased risk.""Vaccination also helps prevent tetanus in people with wounds, depending on their tetanus vaccination history."; National Health Commission of China (NHC) (2024). (2024 ) (〔2024〕381 , 16 , 4 20 ). ; PDF (). \n- Notes: At the hospital, let the doctor make the decision — don’t guess on your own, and don’t hesitate to ask questions. Not every wound requires a tetanus shot; the doctor will assess the wound category and your vaccination history before deciding. The idea that “one shot in childhood provides lifelong protection” is a myth. If a wound is dirty, a booster is needed after 5 years, so try to recall when you last received a tetanus shot before heading to the clinic.\nEvidence B. At the hospital, let the doctor make the decision — don’t guess on your own, and don’t hesitate to ask questions. Not every wound requires a tetanus shot; the doctor will assess the wound category and your vaccination history before deciding. The idea that “one shot in childhood provides lifelong protection” is a myth. If a wound is dirty, a booster is needed after 5 years, so try to recall when you last received a tetanus shot before heading to the clinic.\nPossible trade-off: The source summarizes the return this way: “Once tetanus sets in, about 1 out of every 10 people dies. The risk is highest for deep wounds or wounds contaminated with dirt. If a wound is dirty and it’s been 5 years or more since your last tetanus shot, you’ll need a booster. Getting treated the same day costs only a few dozen yuan — don’t wait until the wound starts swelling.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 美国疾病控制与预防中心. 破伤风：「Tetanus bacteria can get into someone's body through broken skin, usually through injuries.」「Tetanus can lead to death (1 in 10 cases in the United States are fatal).」「People who didn't complete the primary series or who aren't up to date with their 10-year tetanus booster shots are also at increased risk.」「Vaccination also helps prevent tetanus in people with wounds, depending on their tetanus vaccination history.」: https://www.cdc.gov/tetanus/about/index.html\n国家卫生健康委办公厅 (2024). 关于印发非新生儿破伤风诊疗规范（2024 年版）的通知（国卫办医急函〔2024〕381 号，风险分级见附件第 16 页，表 4 见第 20 页）.: https://www.gov.cn/zhengce/zhengceku/202410/content_6982262.htm\n附件 PDF（扫描件）.: https://www.gov.cn/zhengce/zhengceku/202410/P020241023483425528555.pdf\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-016 · The earlier women get the HPV vaccine, the better ### 16. The earlier women get the HPV vaccine, the better\n\n- Cost: Domestic bivalent vaccines cost around 300 RMB per dose, while imported 9‑valent vaccines cost about 1300 RMB per dose. A total of 2–3 doses are needed, and each visit takes half a day.\n- In plain terms: Data from 1.67 million Swedish women show that those who received the HPV vaccine before age 17 have only about one‑eighth the risk of developing invasive cervical cancer compared to unvaccinated women. For women vaccinated between 17 and 30, the risk is roughly half that of non‑vaccinated peers. Therefore, getting vaccinated earlier offers the greatest benefit.\n- Benefit: Swedish research on 1.67 million women found that vaccinated individuals have a much lower incidence of invasive cervical cancer. Before age 17, vaccination reduces risk by roughly 88% (IRR 0.12, 95% CI 0.00–0.34). Vaccination between 17 and 30 still lowers risk by about 53% (IRR 0.47, 95% CI 0.27–0.75).\n- Evidence grade: A\n- Sources:Lei J et al. (2020). HPV Vaccination and the Risk of Invasive Cervical Cancer. New England Journal of Medicine. \n- Notes: The greatest benefit is seen when vaccination occurs between ages 9 and 14. Even for women aged 17–30, risk is still reduced by more than half. After age 30, the protective effect gradually diminishes. Vaccinated women still need regular cervical cancer screening; the vaccine does not replace screening — see item 18 for screening guidelines for women over 30.\nEvidence A. The greatest benefit is seen when vaccination occurs between ages 9 and 14. Even for women aged 17–30, risk is still reduced by more than half. After age 30, the protective effect gradually diminishes. Vaccinated women still need regular cervical cancer screening; the vaccine does not replace screening — see item 18 for screening guidelines for women over 30.\nPossible trade-off: The source summarizes the return this way: “Data from 1.67 million Swedish women show that those who received the HPV vaccine before age 17 have only about one‑eighth the risk of developing invasive cervical cancer compared to unvaccinated women. For women vaccinated between 17 and 30, the risk is roughly half that of non‑vaccinated peers. Therefore, getting vaccinated earlier offers the greatest benefit.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Lei J 等 (2020). HPV Vaccination and the Risk of Invasive Cervical Cancer. New England Journal of Medicine.: https://doi.org/10.1056/NEJMoa1917338\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-017 · Breast cancer screening for women: mammograms every two years starting at age 40 ### 17. Breast cancer screening for women: mammograms every two years starting at age 40\n\n- Cost: A mammogram costs around 200–300 yuan each time. Many regions also offer free screening programs. Each screening takes about half a day.\n- In plain terms: For women aged 40 to 74, having a mammogram every two years is a clear recommendation in official US screening guidelines. For women over 75, and for those with dense breast tissue who need extra ultrasound or MRI scans, there is currently insufficient evidence to support such screening. If a health check package includes these extra tests at an extra charge, they are not necessary.\n- Benefit: The US Preventive Services Task Force is the official body that issues screening recommendations in the US. Its current recommendation reads: “We recommend screening mammography every two years for women aged 40 to 74.” Mammography is exactly what we commonly call a mammogram. This recommendation is rated as a Grade B. For women over 75, and for those with dense breast tissue who need additional ultrasound or MRI scans, the Task Force has concluded that there is not enough evidence to support such screening.\n- Evidence grade: A\n- Sources:US Preventive Services Task Force (2024). Breast Cancer: Screening. \n- Notes: The recommended starting age for screening varies by country. In China, some local guidelines and programs recommend starting at age 45. Women with a family history of breast cancer — such as parents, children or siblings who have had it — or those carrying BRCA mutations are at higher risk. They should consult a doctor individually to determine the right screening plan; the above recommendations do not apply to them.\nEvidence A. The recommended starting age for screening varies by country. In China, some local guidelines and programs recommend starting at age 45. Women with a family history of breast cancer — such as parents, children or siblings who have had it — or those carrying BRCA mutations are at higher risk. They should consult a doctor individually to determine the right screening plan; the above recommendations do not apply to them.\nPossible trade-off: The source summarizes the return this way: “For women aged 40 to 74, having a mammogram every two years is a clear recommendation in official US screening guidelines. For women over 75, and for those with dense breast tissue who need extra ultrasound or MRI scans, there is currently insufficient evidence to support such screening. If a health check package includes these extra tests at an extra charge, they are not necessary.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: US Preventive Services Task Force (2024). Breast Cancer: Screening.: https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/breast-cancer-screening\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-018 · For women over 30, HPV testing should be the first choice for cervical cancer screening ### 18. For women over 30, HPV testing should be the first choice for cervical cancer screening \n\n- Cost: An HPV test costs between 100 and 300 yuan. Women with a negative result can get tested again only once every five years. The sampling process takes just a few minutes.\n- In plain terms: In that rural Indian trial, women who underwent just one HPV test in their lifetime had roughly half the risk of dying from cervical cancer and about 50% lower odds of being diagnosed with advanced-stage disease. At a cost of just 100–200 yuan per test, a negative result provides protection for five years.\n- Benefit: This trial in rural India used group-level rather than individual randomization, involving women aged 30–59. A single HPV test cut the risk of death from cervical cancer by roughly 48% (hazard ratio 0.52; 95% CI 0.33–0.83). It also reduced the likelihood of detecting late-stage disease by about 53% (HR 0.47; 95% CI 0.32–0.69).\n- Evidence grade: A\n- Sources:Sankaranarayanan R et al. (2009). HPV screening for cervical cancer in rural India. New England Journal of Medicine. \n- Notes: Even women who have received the HPV vaccine still need screening, since the vaccine does not protect against all viral types. What makes this study unique is that it was a randomized screening trial with mortality as the primary outcome and only one round of testing performed.\nEvidence A. Even women who have received the HPV vaccine still need screening, since the vaccine does not protect against all viral types. What makes this study unique is that it was a randomized screening trial with mortality as the primary outcome and only one round of testing performed.\nPossible trade-off: The source summarizes the return this way: “In that rural Indian trial, women who underwent just one HPV test in their lifetime had roughly half the risk of dying from cervical cancer and about 50% lower odds of being diagnosed with advanced-stage disease. At a cost of just 100–200 yuan per test, a negative result provides protection for five years.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Sankaranarayanan R 等 (2009). HPV screening for cervical cancer in rural India. New England Journal of Medicine.: https://doi.org/10.1056/NEJMoa0808516\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-019 · Starting colorectal cancer screening at ages 45–50: use fecal immunochemical tests or colonoscopies ### 19. Starting colorectal cancer screening at ages 45–50: use fecal immunochemical tests or colonoscopies\n\n- Cost: Fecal tests cost just a few dozen yuan and can be done every 1–2 years. Colonoscopies cost several hundred to over a thousand yuan; those with negative results only need one every 10 years. Preparing for a colonoscopy requires setting aside a full day for bowel cleansing.\n- In plain terms: Getting a low-cost fecal occult blood test every year or two lowers the chance of dying from colorectal cancer by roughly 16%. For people who’ve had at least one round of screening, this risk drops by about 25%. In the group invited to undergo a colonoscopy, the likelihood of developing colorectal cancer over the next decade fell from 1.20% to 0.98%.\n- Benefit: Cochrane pooled data from multiple studies showing that individuals undergoing fecal occult blood screening have a roughly 16% lower risk of dying from colorectal cancer. The original RR was 0.84, with a 95% CI ranging from 0.78 to 0.90. For those who’ve had at least one screening round, this risk reduction reaches 25% (RR 0.75). The NordICC randomized trial likewise found that among participants invited to get a colonoscopy, colorectal cancer incidence dropped from 1.20% to 0.98% over 10 years; its RR was 0.82, with a 95% CI of 0.70–0.93.\n- Evidence grade: A\n- Sources:Hewitson P et al. (2007). Screening for colorectal cancer using the faecal occult blood test, Hemoccult. Cochrane Database of Systematic Reviews. ; Bretthauer M et al. (2022). Effect of Colonoscopy Screening on Risks of Colorectal Cancer and Related Death. New England Journal of Medicine. \n- Notes: This topic remains debated. The NordICC trial tracked participants based on whether they were invited to get a colonoscopy; the difference in colorectal cancer mortality between groups was 0.28% versus 0.31% (RR 0.90, 95% CI 0.64–1.16), a gap well within statistical margins of error. This suggests earlier estimates of colonoscopy’s mortality benefits may have been overstated, while evidence for fecal tests’ impact on mortality is more robust. Most national guidelines recommend starting screening at ages 45–50; those with a family history of colorectal cancer should begin even earlier.\nEvidence A. This topic remains debated. The NordICC trial tracked participants based on whether they were invited to get a colonoscopy; the difference in colorectal cancer mortality between groups was 0.28% versus 0.31% (RR 0.90, 95% CI 0.64–1.16), a gap well within statistical margins of error. This suggests earlier estimates of colonoscopy’s mortality benefits may have been overstated, while evidence for fecal tests’ impact on mortality is more robust. Most national guidelines recommend starting screening at ages 45–50; those with a family history of colorectal cancer should begin even earlier.\nPossible trade-off: The source summarizes the return this way: “Getting a low-cost fecal occult blood test every year or two lowers the chance of dying from colorectal cancer by roughly 16%. For people who’ve had at least one round of screening, this risk drops by about 25%. In the group invited to undergo a colonoscopy, the likelihood of developing colorectal cancer over the next decade fell from 1.20% to 0.98%.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Hewitson P 等 (2007). Screening for colorectal cancer using the faecal occult blood test, Hemoccult. Cochrane Database of Systematic Reviews.: https://doi.org/10.1002/14651858.CD001216.pub2\nBretthauer M 等 (2022). Effect of Colonoscopy Screening on Risks of Colorectal Cancer and Related Death. New England Journal of Medicine.: https://doi.org/10.1056/NEJMoa2208375\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-020 · People with cardiovascular disease and older adults should get a flu shot each year ### 20. People with cardiovascular disease and older adults should get a flu shot each year\n\n- Cost: One shot costs 50 to 150 yuan. It should be given once each autumn.\n- In plain terms: In a trial involving people after a heart attack, the yearly death rate dropped from 4.9% to 2.9% after they received the flu vaccine. For people with cardiovascular disease and older adults, getting one shot each autumn for just 50 to 150 yuan can make a real difference.\n- Benefit: This trial included 2,571 participants after a myocardial infarction; neither doctors nor patients knew who got the vaccine or the placebo. Over 12 months, the overall death rate was 2.9% in the vaccine group versus 4.9% in the placebo group. The hazard ratio was 0.59, with a 95% confidence interval of 0.39 to 0.89. Cardiovascular death rates also showed a hazard ratio of 0.59. Another study pooled multiple trials and found that flu vaccination lowered the rate of major cardiovascular events to 3.6% from 5.4% in the control group; the relative risk was 0.66, with a 95% confidence interval of 0.53 to 0.83. Cardiovascular death risk showed a relative risk of 0.74, though this fell within the margin of error and was not statistically significant (95% CI 0.42 to 1.30).\n- Evidence grade: A\n- Sources:Fröbert O et al. (2021). Influenza Vaccination After Myocardial Infarction: A Randomized, Double-Blind, Placebo-Controlled, Multicenter Trial. Circulation. ; Behrouzi B et al. (2022). Association of Influenza Vaccination With Cardiovascular Risk: A Meta-analysis. JAMA Network Open. ; Demicheli V et al. (2018). Vaccines for preventing influenza in the elderly. Cochrane Database of Systematic Reviews. ( Cochrane ) \n- Notes: This recommendation is somewhat controversial. The Grade A rating applies only to people with cardiovascular disease. For otherwise healthy older adults, a Cochrane review offers only limited evidence. Flu vaccination also lowered the seasonal flu infection rate from 6% to 2.4%. The review rated the evidence for infection outcomes as “low” quality and the evidence for mortality as “very low” quality. This review was published in 2018 by Demicheli V et al.\nEvidence A. This recommendation is somewhat controversial. The Grade A rating applies only to people with cardiovascular disease. For otherwise healthy older adults, a Cochrane review offers only limited evidence. Flu vaccination also lowered the seasonal flu infection rate from 6% to 2.4%. The review rated the evidence for infection outcomes as “low” quality and the evidence for mortality as “very low” quality. This review was published in 2018 by Demicheli V et al.\nPossible trade-off: The source summarizes the return this way: “In a trial involving people after a heart attack, the yearly death rate dropped from 4.9% to 2.9% after they received the flu vaccine. For people with cardiovascular disease and older adults, getting one shot each autumn for just 50 to 150 yuan can make a real difference.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Fröbert O 等 (2021). Influenza Vaccination After Myocardial Infarction: A Randomized, Double-Blind, Placebo-Controlled, Multicenter Trial. Circulation.: https://doi.org/10.1161/CIRCULATIONAHA.121.057042\nBehrouzi B 等 (2022). Association of Influenza Vaccination With Cardiovascular Risk: A Meta-analysis. JAMA Network Open.: https://doi.org/10.1001/jamanetworkopen.2022.8873\nDemicheli V 等 (2018). Vaccines for preventing influenza in the elderly. Cochrane Database of Systematic Reviews.: https://doi.org/10.1002/14651858.CD004876.pub4\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-021 · Getting the shingles vaccine after age 50 ### 21. Getting the shingles vaccine after age 50\n\n- Cost: The recombinant shingles vaccine requires two doses, costing roughly 3,000 to 4,000 yuan in total. This expense must be paid out of pocket.\n- In plain terms: In clinical trials, this vaccine proved 97% effective at preventing shingles across all age groups. The downside is that both doses cost several thousand yuan, all paid by the patient. In exchange, there’s a 97% reduction in the likelihood of developing shingles.\n- Benefit: This Phase 3 trial involved 15,400 participants from 18 countries. Participants were randomly assigned to receive either the vaccine or a placebo, with follow-up lasting an average of 3.2 years. Over that time, 6 cases of shingles occurred in the vaccine group versus 210 in the placebo group. Expressed per 1,000 person-years, these figures translate to 0.3 versus 9.1 cases. One thousand person-years represents the number of cases observed in a group of 1,000 people over one year. The original report states, “The overall vaccine efficacy against shingles is 97.2% (95% CI 93.7–99.0, P<0.001).” Effectiveness ranged from 96.6% to 97.9% across all age brackets.\n- Evidence grade: A\n- Sources:Lal H, Cunningham AL, Godeaux O, et al. (2015). Efficacy of an adjuvanted herpes zoster subunit vaccine in older adults. New England Journal of Medicine, 372(22), 2087-2096. \n- Notes: This option ranks low in terms of cost-effectiveness primarily due to its high price. While shingles itself rarely proves fatal, its most troublesome complication is post-herpetic neuralgia, which can persist for months or even years. After vaccination, a notable percentage of recipients experience pain at the injection site and fever. In particular, severe side effects (graded as Grade 3) occurred in 17.0% of vaccine recipients versus 3.2% of those given a placebo.\nEvidence A. This option ranks low in terms of cost-effectiveness primarily due to its high price. While shingles itself rarely proves fatal, its most troublesome complication is post-herpetic neuralgia, which can persist for months or even years. After vaccination, a notable percentage of recipients experience pain at the injection site and fever. In particular, severe side effects (graded as Grade 3) occurred in 17.0% of vaccine recipients versus 3.2% of those given a placebo.\nPossible trade-off: The source summarizes the return this way: “In clinical trials, this vaccine proved 97% effective at preventing shingles across all age groups. The downside is that both doses cost several thousand yuan, all paid by the patient. In exchange, there’s a 97% reduction in the likelihood of developing shingles.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Lal H, Cunningham AL, Godeaux O, et al. (2015). Efficacy of an adjuvanted herpes zoster subunit vaccine in older adults. New England Journal of Medicine, 372(22), 2087-2096.: https://doi.org/10.1056/NEJMoa1501184\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-022 · Pneumococcal vaccine for people over 65 ### 22. Pneumococcal vaccine for people over 65\n\n- Cost: Several hundred yuan. In some regions, it is provided free of charge for seniors.\n- In plain terms: In a trial involving 84,500 seniors, the 13-valent pneumococcal vaccine cut cases of pneumonia caused by strains it targets by roughly 46%, and reduced instances of the most severe invasive infections by 75%. However, it showed no effect on pneumonia cases caused by any other pathogens, so it won’t prevent all types of pneumonia. The absolute confidence interval width is 95.2%.\n- Benefit: Researchers in the Netherlands randomly assigned 84,500 seniors over 65 to two groups for comparison. They used the 13-valent pneumococcal conjugate vaccine. Its effectiveness against pneumonia caused by strains it targets was 45.6%, with a 95% confidence interval of 21.8–62.5. This figure refers to the specific bacterial strains the vaccine can protect against. For the most dangerous form of pneumococcal disease, the effectiveness was 75.0% (95% CI 41.4–90.8). No protective effect was observed against pneumonia cases caused by any other pathogens.\n- Evidence grade: A\n- Sources:Bonten MJ, Huijts SM, Bolkenbaas M, et al. (2015). Polysaccharide conjugate vaccine against pneumococcal pneumonia in adults. New England Journal of Medicine, 372(12), 1114-1125. \n- Notes: This vaccine only protects against the specific bacterial strains it targets; it does not prevent all types of pneumonia. The 23-valent polysaccharide vaccine commonly used for seniors in China is a different formulation from the 13-valent conjugate vaccine used in this trial, so the effectiveness figures here cannot be directly applied to that vaccine.\nEvidence A. This vaccine only protects against the specific bacterial strains it targets; it does not prevent all types of pneumonia. The 23-valent polysaccharide vaccine commonly used for seniors in China is a different formulation from the 13-valent conjugate vaccine used in this trial, so the effectiveness figures here cannot be directly applied to that vaccine.\nPossible trade-off: The source summarizes the return this way: “In a trial involving 84,500 seniors, the 13-valent pneumococcal vaccine cut cases of pneumonia caused by strains it targets by roughly 46%, and reduced instances of the most severe invasive infections by 75%. However, it showed no effect on pneumonia cases caused by any other pathogens, so it won’t prevent all types of pneumonia. The absolute confidence interval width is 95.2%.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Bonten MJ, Huijts SM, Bolkenbaas M, et al. (2015). Polysaccharide conjugate vaccine against pneumococcal pneumonia in adults. New England Journal of Medicine, 372(12), 1114-1125.: https://doi.org/10.1056/NEJMoa1408544\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-023 · Testing for Helicobacter pylori and eradicating it if positive ### 23. Testing for Helicobacter pylori and eradicating it if positive\n\n- Cost: The carbon-13 or carbon-14 breath test costs 100 to 200 yuan. Eradicating the bacteria requires taking four different medications for two weeks; the medication cost for that period is 200 to 500 yuan. The main difficulty is ensuring the full two-week course of medication is taken on schedule.\n- In plain terms: A 22-year follow-up study conducted in Linqu, Shandong, showed that individuals who had Helicobacter pylori eradicated had roughly half the risk of developing gastric cancer and about 40% lower risk of dying from it. Testing costs just 100–200 yuan, while eradication requires a two-week medication regimen.\n- Benefit: This randomized trial in Linqu, Shandong, followed participants for 22 years. Those who underwent Helicobacter pylori eradication therapy saw their risk of gastric cancer drop by nearly half. The original odds ratio was 0.48, with a 95% confidence interval ranging from 0.32 to 0.71. Their risk of dying from gastric cancer also fell by roughly 38% (hazard ratio 0.62; 95% CI 0.39–0.99).\n- Evidence grade: A\n- Sources:Li WQ et al. (2019). Effects of Helicobacter pylori treatment and vitamin and garlic supplementation on gastric cancer incidence and mortality: follow-up of a randomized intervention trial. BMJ. \n- Notes: Reinfection can still occur after eradication, so it is advisable for all household members to be tested and treated together. This trial involved residents of an area with a high incidence of gastric cancer; people living in regions with lower incidence may gain considerably less benefit.\nEvidence A. Reinfection can still occur after eradication, so it is advisable for all household members to be tested and treated together. This trial involved residents of an area with a high incidence of gastric cancer; people living in regions with lower incidence may gain considerably less benefit.\nPossible trade-off: The source summarizes the return this way: “A 22-year follow-up study conducted in Linqu, Shandong, showed that individuals who had Helicobacter pylori eradicated had roughly half the risk of developing gastric cancer and about 40% lower risk of dying from it. Testing costs just 100–200 yuan, while eradication requires a two-week medication regimen.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Li WQ 等 (2019). Effects of Helicobacter pylori treatment and vitamin and garlic supplementation on gastric cancer incidence and mortality: follow-up of a randomized intervention trial. BMJ.: https://doi.org/10.1136/bmj.l5016\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-024 · Heavy smokers should get a low-dose chest CT once a year ### 24. Heavy smokers should get a low-dose chest CT once a year\n\n- Cost: The test costs 200–400 yuan per session and takes just 10 minutes. You must also factor in follow-up tests after any false alarms, plus the anxiety that comes with waiting for results.\n- In plain terms: Eligible heavy smokers who get a low-dose CT once a year have a 20% lower risk of dying from lung cancer and a 6.7% lower overall risk of death compared to those who only get regular chest X-rays. The trade-offs are extra follow-up tests after any suspicious findings and the resulting worry during the waiting period.\n- Benefit: The NLST trial in the U.S. enrolled 53,454 participants aged 55–74 with at least 30 pack-years of smoking history and who had quit smoking no more than 15 years prior. Those who underwent low-dose CT had a 20.0% relative reduction in lung cancer deaths versus those who only got chest X-rays. The 95% confidence interval is 6.8–26.7. Overall mortality dropped by 6.7% relative to controls, with a 95% CI of 1.2–13.6.\n- Evidence grade: A\n- Sources:National Lung Screening Trial Research Team (2011). Reduced Lung-Cancer Mortality with Low-Dose Computed Tomographic Screening. New England Journal of Medicine. \n- Notes: This recommendation applies only to high-risk smokers. In the same study, 24.2% of CT recipients showed suspicious findings, yet 96.4% of those cases turned out to be false positives. For non-smokers, undergoing this test offers no benefit and only adds unnecessary anxiety.\nEvidence A. This recommendation applies only to high-risk smokers. In the same study, 24.2% of CT recipients showed suspicious findings, yet 96.4% of those cases turned out to be false positives. For non-smokers, undergoing this test offers no benefit and only adds unnecessary anxiety.\nPossible trade-off: The source summarizes the return this way: “Eligible heavy smokers who get a low-dose CT once a year have a 20% lower risk of dying from lung cancer and a 6.7% lower overall risk of death compared to those who only get regular chest X-rays. The trade-offs are extra follow-up tests after any suspicious findings and the resulting worry during the waiting period.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: National Lung Screening Trial Research Team (2011). Reduced Lung-Cancer Mortality with Low-Dose Computed Tomographic Screening. New England Journal of Medicine.: https://doi.org/10.1056/NEJMoa1102873\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-025 · Call 12356 if you’re depressed or having suicidal thoughts; don’t keep sleeping pills or pesticides at home ### 25. Call 12356 if you’re depressed or having suicidal thoughts; don’t keep sleeping pills or pesticides at home\n\n- Cost: There’s no cost involved. You just need to make one phone call. Plus, lock away any medications and keep pesticides out of the house.\n- In plain terms: Removing lethal items from easy reach is a proven way to cut suicide risk: after restricting access to painkillers, suicide rates linked to them dropped by 43%; installing barriers at locations where people often jump off cliffs cut rates by 86%. That’s why it’s a good idea to avoid storing sleeping pills and pesticides at home. If you’re feeling overwhelmed, call 12356 — this national helpline is available at least 18 hours a day.\n- Benefit: A recent review of nearly a decade’s worth of research confirms that limiting people’s access to lethal means is an effective suicide prevention strategy. After controls on painkiller availability were put in place, suicide cases tied to these drugs fell by 43%. Installing protective barriers at common suicide hotspots reduced rates by 86% (the 95% confidence interval ranges from 79% to 91%). School-based cognitive intervention programs also lowered rates of attempted suicide by roughly 55% (OR 0.45, 95% CI 0.24–0.85). Antidepressant medications and psychotherapy are also key components of suicide prevention. Starting May 1, 2025, the 12356 helpline will be available nationwide in China, operating at least 18 hours each day.\n- Evidence grade: B\n- Sources:Zalsman G et al. (2016). Suicide prevention strategies revisited: 10-year systematic review. Lancet Psychiatry. ; National Health Commission of China (NHC) (2024). "12356" (〔2024〕259 ). \n- Notes: The B rating is based on two factors: most evidence supporting restrictive measures comes from ecological studies that compare suicide rates before and after policy implementation; there is currently no direct evidence that the helpline itself reduces overall mortality rates. Suicidal impulses typically last only a few minutes to a few hours, so simply removing lethal items from immediate reach is a meaningful intervention on its own. Data on outcomes over longer time periods following suicide attempts, as well as information on long-term consequences for survivors, can be found in Item 32 of this section (“Tell someone close to you as soon as suicidal thoughts arise”).\nEvidence B. The B rating is based on two factors: most evidence supporting restrictive measures comes from ecological studies that compare suicide rates before and after policy implementation; there is currently no direct evidence that the helpline itself reduces overall mortality rates. Suicidal impulses typically last only a few minutes to a few hours, so simply removing lethal items from immediate reach is a meaningful intervention on its own. Data on outcomes over longer time periods following suicide attempts, as well as information on long-term consequences for survivors, can be found in Item 32 of this section (“Tell someone close to you as soon as suicidal thoughts arise”).\nPossible trade-off: The source summarizes the return this way: “Removing lethal items from easy reach is a proven way to cut suicide risk: after restricting access to painkillers, suicide rates linked to them dropped by 43%; installing barriers at locations where people often jump off cliffs cut rates by 86%. That’s why it’s a good idea to avoid storing sleeping pills and pesticides at home. If you’re feeling overwhelmed, call 12356 — this national helpline is available at least 18 hours a day.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Zalsman G 等 (2016). Suicide prevention strategies revisited: 10-year systematic review. Lancet Psychiatry.: https://doi.org/10.1016/S2215-0366(16)30030-X\n国家卫生健康委 (2024). 关于应用"12356"全国统一心理援助热线电话号码的通知（国卫医政函〔2024〕259 号）.: https://www.gov.cn/zhengce/zhengceku/202412/content_6994470.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-026 · Purchase fire extinguishers, fire blankets, escape respirators, and first-aid kits, then inspect them once a year ### 26. Purchase fire extinguishers, fire blankets, escape respirators, and first-aid kits, then inspect them once a year\n\n- Cost: A set of fire extinguishers, fire blankets, one respirator per person, and a first-aid kit costs a few hundred yuan. You only need to buy it once; after that, it takes just 10 minutes each year to inspect the items.\n- In plain terms: Fire extinguishers, fire blankets, escape respirators, and first-aid kits are all included in the Emergency Management Department’s list of 11 essential items for household emergency preparedness. The whole set costs a few hundred yuan, and you only need to buy it once. Studies of home safety programs that included on-site guidance found these measures cut injury rates by roughly 25%.\n- Benefit: The Emergency Management Department’s “National Recommended List of Basic Household Emergency Supplies” contains 11 items in total. Among them, “fire extinguishers and fire blankets” are recommended for “putting out small fires at the initial stage”, and the list also notes that “fire blankets can be draped over the body to aid escape”. The “escape respirators” listed are “firefighting filtering self-rescue respirators designed for use during fire escapes”. “External medical supplies” refer to “hemostatic powder, adhesive bandages, gauze bandages, and other items used to treat wounds”. Cochrane analyzed 98 studies involving 2,605,044 participants in total. Home safety interventions lowered injury rates to an IRR of 0.89; the 95% confidence interval for this figure is 0.78 to 1.01. For interventions that included on-site guidance, injury rates dropped by around 25% (IRR 0.75, 95% CI 0.62 to 0.91).\n- Evidence grade: B\n- Sources:Ministry of Emergency Management of China (2020). Recommended Checklist for Basic Household Emergency Supplies. ; Kendrick D et al. (2012). Home safety education and provision of safety equipment for injury prevention. Cochrane Database of Systematic Reviews. ; (2025). , (), () . \n- Notes: This finding is somewhat controversial. The same Cochrane meta-analysis found that interventions that did not provide emergency supplies also lowered injury rates by roughly 20%. The original IRR for those interventions was 0.78, with a 95% confidence interval of 0.66 to 0.92. Providing emergency supplies alone did not yield better results than other measures. The main effect of these interventions comes from on-site education and home modifications, so the benefit of supplying emergency supplies is rated as “moderate” rather than “significant”. When buying fire extinguishers, look for the CCC certification mark; for pre-pressurized extinguishers, make sure the pressure gauge needle points to the green zone. Details on smoke alarms and carbon monoxide detectors are covered in section 3 of this chapter. Instructions for using tourniquets can be found in section 13, item 12. Guidance on how to select, store, and replace each item can be found in [docs/.md](../../docs/research/.md).\nEvidence B. This finding is somewhat controversial. The same Cochrane meta-analysis found that interventions that did not provide emergency supplies also lowered injury rates by roughly 20%. The original IRR for those interventions was 0.78, with a 95% confidence interval of 0.66 to 0.92. Providing emergency supplies alone did not yield better results than other measures. The main effect of these interventions comes from on-site education and home modifications, so the benefit of supplying emergency supplies is rated as “moderate” rather than “significant”. When buying fire extinguishers, look for the CCC certification mark; for pre-pressurized extinguishers, make sure the pressure gauge needle points to the green zone. Details on smoke alarms and carbon monoxide detectors are covered in section 3 of this chapter. Instructions for using tourniquets can be found in section 13, item 12. Guidance on how to select, store, and replace each item can be found in [docs/.md](../../docs/research/.md).\nPossible trade-off: The source summarizes the return this way: “Fire extinguishers, fire blankets, escape respirators, and first-aid kits are all included in the Emergency Management Department’s list of 11 essential items for household emergency preparedness. The whole set costs a few hundred yuan, and you only need to buy it once. Studies of home safety programs that included on-site guidance found these measures cut injury rates by roughly 25%.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 应急管理部 (2020). 全国基础版家庭应急物资储备建议清单.: https://www.mem.gov.cn/kp/shaq/202011/t20201129_372149.shtml\nKendrick D 等 (2012). Home safety education and provision of safety equipment for injury prevention. Cochrane Database of Systematic Reviews.: https://doi.org/10.1002/14651858.CD005014.pub3\n武胜县市场监督管理局 (2025). 手提式灭火器、防火门（窗）、点型感温（烟）火灾探测器消费提示.: https://www.wusheng.gov.cn/gasylbzj/c109568/zzzq/content/content_1988424970198126592.html\n贵州省消防救援总队 (2025). 居家必备灭火毯 功能用法全攻略（转载北京消防）.: https://gz.119.gov.cn/xfkp/xfcs/202503/t20250313_87157898.html\nNVWA (2014). Blusdekens oktober 2014（荷兰食品与消费品安全局检查报告，原页面已下线，链接为 2021 年 10 月 20 日的网页存档）.: https://web.archive.org/web/20211020154732/https://www.nvwa.nl/binaries/nvwa/documenten/consument/consumentenartikelen/non-food/overige-non-food/blusdekens-oktober-2014/Factsheet+Blusdekens+Oktober+2014.pdf\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-027 · Visible blood in urine — even if painless and gone by the next day — still warrants a check-up ### 27. Visible blood in urine — even if painless and gone by the next day — still warrants a check-up\n\n- Cost: A routine urine test costs just a few dozen yuan, while a urinary-system ultrasound runs around 100–200 yuan. If a doctor deems it necessary, a cystoscopy can be added at a cost of roughly 1,000 yuan.\n- In plain terms: Among people aged 60 and older, the chance of ultimately being diagnosed with bladder cancer after experiencing one episode of visible blood in urine is about 2.8%. For those aged 40–59, that figure is roughly 1.2%. These percentages may not seem very high, but they’re high enough to justify getting checked — even if the bleeding stops the very next day.\n- Benefit: A UK study analyzed electronic medical records from primary-care clinics, comparing 4,915 patients diagnosed with bladder cancer against 21,718 controls. Among patients with visible blood in urine, the proportion ultimately found to have bladder cancer was 2.8% for those aged 60+, with a 95% confidence interval of 2.5–3.1. For ages 40–59, the figure was 1.2%, with a 95% CI of 0.6–2.3. This proportion is known as the positive predictive value. Blood visible only under a microscope also carries significance; the odds ratio is 20, with a 95% CI of 12–33. For those over 60, this figure is 1.6%, with a 95% CI of 1.2–2.1.\n- Evidence grade: B\n- Sources:Price SJ, Shephard EA, Stapley SA, Barraclough K, Hamilton WT (2014). Non-visible versus visible haematuria and bladder cancer risk: a study of electronic records in primary care. British Journal of General Practice, 64(626), e584-e589. \n- Notes: The absence of pain is a key clue. Blood in urine caused by kidney stones or infections usually comes with abdominal or flank pain, plus frequent, urgent, or painful urination. Cancer-related bleeding, however, often causes no discomfort at all and may disappear for a few days before returning — which is why many people overlook it. Taking anticoagulant medications is not a valid reason to skip testing. Blood in urine after intense exercise or during a woman’s menstrual period can be re-evaluated before deciding on further checks. The benefit is rated “low” because it reflects only detection rates, not any measurable reduction in mortality resulting from early diagnosis.\nEvidence B. The absence of pain is a key clue. Blood in urine caused by kidney stones or infections usually comes with abdominal or flank pain, plus frequent, urgent, or painful urination. Cancer-related bleeding, however, often causes no discomfort at all and may disappear for a few days before returning — which is why many people overlook it. Taking anticoagulant medications is not a valid reason to skip testing. Blood in urine after intense exercise or during a woman’s menstrual period can be re-evaluated before deciding on further checks. The benefit is rated “low” because it reflects only detection rates, not any measurable reduction in mortality resulting from early diagnosis.\nPossible trade-off: The source summarizes the return this way: “Among people aged 60 and older, the chance of ultimately being diagnosed with bladder cancer after experiencing one episode of visible blood in urine is about 2.8%. For those aged 40–59, that figure is roughly 1.2%. These percentages may not seem very high, but they’re high enough to justify getting checked — even if the bleeding stops the very next day.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Price SJ, Shephard EA, Stapley SA, Barraclough K, Hamilton WT (2014). Non-visible versus visible haematuria and bladder cancer risk: a study of electronic records in primary care. British Journal of General Practice, 64(626), e584-e589.: https://doi.org/10.3399/bjgp14X681409\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-028 · If erectile dysfunction appears, check cardiovascular health first — don’t treat it as a purely sexual issue ### 28. If erectile dysfunction appears, check cardiovascular health first — don’t treat it as a purely sexual issue\n\n\n- Cost: A doctor’s visit costs just a few dozen yuan. Measuring blood pressure and running tests for blood sugar and cholesterol adds another hundred or so yuan. One trip to the hospital yields results after a few days.\n\n- In plain terms: Men with erectile dysfunction later develop cardiovascular disease at roughly 40% higher rates than other men, and heart attacks at about 60% higher rates. The younger a man is, the greater this difference becomes. This problem often shows up before any chest pain does. Therefore, it’s wise to check blood pressure, blood sugar, and cholesterol levels rather than simply self‑medicating.\n\n- Benefit: One meta‑analysis combined data from 14 long‑term studies involving 92,757 men, followed for an average of 6.1 years. Compared with men without erectile dysfunction, those with the condition faced higher risks as follows: overall cardiovascular events rose by roughly 44% (RR 1.44, 95% CI 1.27–1.63). Heart attacks increased by about 62% (RR 1.62, 95% CI 1.34–1.96). Cerebrovascular events rose by roughly 39% (RR 1.39, 95% CI 1.23–1.57). All‑cause mortality went up by about 25% (RR 1.25, 95% CI 1.12–1.39). No significant difference appeared for cardiovascular‑related deaths (RR 1.19, 95% CI 0.97–1.46). The risk elevation was greater in younger men and in those whose baseline cardiovascular risk was moderate. Studies that used questionnaire‑based diagnosis reported an RR of 1.61 (95% CI 1.38–1.86), while studies asking just one question gave an RR of 1.27 (95% CI 1.18–1.37).\n\n- Evidence grade: A\n- Sources:Vlachopoulos CV, Terentes-Printzios DG, Ioakeimidis NK, Aznaouridis KA, Stefanadis CI (2013). Prediction of cardiovascular events and all-cause mortality with erectile dysfunction: a systematic review and meta-analysis of cohort studies. Circulation: Cardiovascular Quality and Outcomes, 6(1), 99-109. ; DailyMed (). VIAGRA (sildenafil citrate) tablet, CONTRAINDICATIONS. \n\n- Notes: These 14 studies tracked groups of men over time; they are not randomized controlled trials. Hence the “40% higher” figure reflects an association, not a proven cause‑and‑effect relationship. Occasional episodes do not count; the condition is considered present only when symptoms persist for three months or more. The tests recommended — blood pressure measurement, fasting blood‑glucose testing, plus cholesterol checks, smoking status assessment, and waist‑circumference measurement — are the same as those listed in sections 7 and 8 of this chapter. Avoid purchasing “male‑enhancement” supplements online; legitimate medications for this purpose are prescription drugs, and their instructions list nitrates as a contraindication — meaning men already taking nitroglycerin or similar drugs must not use them, as doing so can cause a sudden drop in blood pressure. For ways to improve erectile function, see section 29 (weight loss and smoking cessation can help). The benefit is rated “moderate” rather than “large”: the 44% figure represents the difference between two groups, not the actual reduction in mortality achieved by testing. It is also not “small”; unlike the situation described in section 27 (visible blood in urine), where detection alone is the benefit, here hypertension, diabetes, and abnormal cholesterol levels each have established treatments available.\nEvidence A. These 14 studies tracked groups of men over time; they are not randomized controlled trials. Hence the “40% higher” figure reflects an association, not a proven cause‑and‑effect relationship. Occasional episodes do not count; the condition is considered present only when symptoms persist for three months or more. The tests recommended — blood pressure measurement, fasting blood‑glucose testing, plus cholesterol checks, smoking status assessment, and waist‑circumference measurement — are the same as those listed in sections 7 and 8 of this chapter. Avoid purchasing “male‑enhancement” supplements online; legitimate medications for this purpose are prescription drugs, and their instructions list nitrates as a contraindication — meaning men already taking nitroglycerin or similar drugs must not use them, as doing so can cause a sudden drop in blood pressure. For ways to improve erectile function, see section 29 (weight loss and smoking cessation can help). The benefit is rated “moderate” rather than “large”: the 44% figure represents the difference between two groups, not the actual reduction in mortality achieved by testing. It is also not “small”; unlike the situation described in section 27 (visible blood in urine), where detection alone is the benefit, here hypertension, diabetes, and abnormal cholesterol levels each have established treatments available.\nPossible trade-off: The source summarizes the return this way: “Men with erectile dysfunction later develop cardiovascular disease at roughly 40% higher rates than other men, and heart attacks at about 60% higher rates. The younger a man is, the greater this difference becomes. This problem often shows up before any chest pain does. Therefore, it’s wise to check blood pressure, blood sugar, and cholesterol levels rather than simply self‑medicating.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Vlachopoulos CV, Terentes-Printzios DG, Ioakeimidis NK, Aznaouridis KA, Stefanadis CI (2013). Prediction of cardiovascular events and all-cause mortality with erectile dysfunction: a systematic review and meta-analysis of cohort studies. Circulation: Cardiovascular Quality and Outcomes, 6(1), 99-109.: https://doi.org/10.1161/CIRCOUTCOMES.112.966903\nDailyMed（美国国立医学图书馆的药品说明书库）. VIAGRA (sildenafil citrate) tablet, CONTRAINDICATIONS.: https://dailymed.nlm.nih.gov/dailymed/lookup.cfm?setid=d905dc8d-917f-4ea3-a4ee-a1ecf6967d4e\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-029 · Weight loss, quitting smoking, and controlling blood pressure and blood sugar can improve erectile function ### 29. Weight loss, quitting smoking, and controlling blood pressure and blood sugar can improve erectile function\n\n- Cost: There is no cost involved; in fact, it may even save money. The real challenge is staying consistent over time — eating healthily, exercising regularly, and quitting smoking.\n- In plain terms: Managing cardiovascular risk factors naturally leads to better erectile function. When multiple randomized trials are combined, questionnaire scores improve by an average of 2 to 3 points. This questionnaire has a maximum score of 25, with scores above 22 considered normal.\n- Benefit: One meta-analysis evaluated six randomized controlled trials involving 740 men. Interventions included lifestyle changes or medication to control cardiovascular risk factors, with follow-ups lasting at least six weeks. Overall, erectile function scores on the IIEF-5 questionnaire rose by an average of 2.66 points (95% CI: 1.86–3.47). When two trials using statins (143 participants) were excluded, the remaining four trials relying solely on lifestyle changes still showed an average improvement of 2.40 points (95% CI: 1.19–3.61). A total of 597 men participated in these four trials. The IIEF-5 consists of five questions scored from 5 to 25; scores between 22 and 25 indicate no erectile dysfunction, while scores of 5–7 indicate severe impairment.\n- Evidence grade: A\n- Sources:Gupta BP, Murad MH, Clifton MM, Prokop L, Nehra A, Kopecky SL (2011). The effect of lifestyle modification and cardiovascular risk factor reduction on erectile dysfunction: a systematic review and meta-analysis. Archives of Internal Medicine, 171(20), 1797-1803. ; Rosen RC, Cappelleri JC, Smith MD, Lipsky J, Peña BM (1999). Development and evaluation of an abridged, 5-item version of the International Index of Erectile Function (IIEF-5) as a diagnostic tool for erectile dysfunction. International Journal of Impotence Research, 11(6), 319-326. \n- Notes: These six trials used different interventions — some combined weight loss and exercise, while others used medication to control blood pressure and lipids. With only 740 participants overall, the results confirm a positive trend, though the exact degree of improvement varies per individual. The benefit is rated as “minor” because the outcome measured was solely questionnaire scores, not actual reductions in disease incidence. However, similar lifestyle changes have been shown to produce measurable health benefits elsewhere: quitting smoking (see Section 2, Item 1), maintaining a BMI between 20–25 through weight control (Section 2, Item 33), and managing blood pressure with medication when necessary (Section 7). Prescription medications are acceptable when prescribed by a doctor; caution is advised with over-the-counter “health supplements,” which may contain unregulated amounts of active ingredients. For guidance on identifying safe products, see Section 28, Item 4.\nEvidence A. These six trials used different interventions — some combined weight loss and exercise, while others used medication to control blood pressure and lipids. With only 740 participants overall, the results confirm a positive trend, though the exact degree of improvement varies per individual. The benefit is rated as “minor” because the outcome measured was solely questionnaire scores, not actual reductions in disease incidence. However, similar lifestyle changes have been shown to produce measurable health benefits elsewhere: quitting smoking (see Section 2, Item 1), maintaining a BMI between 20–25 through weight control (Section 2, Item 33), and managing blood pressure with medication when necessary (Section 7). Prescription medications are acceptable when prescribed by a doctor; caution is advised with over-the-counter “health supplements,” which may contain unregulated amounts of active ingredients. For guidance on identifying safe products, see Section 28, Item 4.\nPossible trade-off: The source summarizes the return this way: “Managing cardiovascular risk factors naturally leads to better erectile function. When multiple randomized trials are combined, questionnaire scores improve by an average of 2 to 3 points. This questionnaire has a maximum score of 25, with scores above 22 considered normal.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Gupta BP, Murad MH, Clifton MM, Prokop L, Nehra A, Kopecky SL (2011). The effect of lifestyle modification and cardiovascular risk factor reduction on erectile dysfunction: a systematic review and meta-analysis. Archives of Internal Medicine, 171(20), 1797-1803.: https://doi.org/10.1001/archinternmed.2011.440\nRosen RC, Cappelleri JC, Smith MD, Lipsky J, Peña BM (1999). Development and evaluation of an abridged, 5-item version of the International Index of Erectile Function (IIEF-5) as a diagnostic tool for erectile dysfunction. International Journal of Impotence Research, 11(6), 319-326.: https://doi.org/10.1038/sj.ijir.3900472\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-030 · Always use condoms during sex and never share needles ### 30. Always use condoms during sex and never share needles\n\n\n- Cost: A single condom costs just one or two yuan. The challenge isn’t the price, but making sure to use one every single time — and putting it on right from the start.\n\n- In plain terms: Using a condom every time throughout sex cuts the chance of HIV transmission between heterosexual partners by roughly 70% or more. “Most of the time” just isn’t enough — that still leaves the risk nearly as high as not using one at all. Condoms also protect against syphilis, gonorrhea, and other STIs.\n\n- Benefit: One study pooled data from 25 separate studies involving 10,676 heterosexual couples in which one partner was HIV‑positive and the other was not. Compared to couples who never used condoms, those who consistently used them saw their HIV transmission risk drop by about 71%. The reported relative risk was 0.29, with a 95% confidence interval of 0.20–0.43. When compared to couples who used condoms only intermittently, the risk was lower by roughly 77% (RR = 0.23; 95% CI 0.13–0.40). The authors concluded that although condoms are not perfect, “consistent use can reduce HIV transmission by more than 70%.” This same level of protection also applies to syphilis, gonorrhea, chlamydia, and other sexually transmitted infections.\n\n- Evidence grade: A\n- Sources:Giannou FK, Tsiara CG, Nikolopoulos GK, et al. (2016). Condom effectiveness in reducing heterosexual HIV transmission: a systematic review and meta-analysis of studies on HIV serodiscordant couples. Expert Review of Pharmacoeconomics & Outcomes Research, 16(4), 489-499. ; Fonner VA et al. (2016). Effectiveness and safety of oral HIV preexposure prophylaxis for all populations. AIDS. ( PrEP) \n\n- Notes: The difference between “infrequent use” and “no use” is minimal; the whole benefit hinges on the phrase “every time, throughout.” Sharing needles is a separate, highly effective route of transmission that has nothing to do with sex — this includes drug injection, tattooing, and piercing. For people at high risk, pre‑exposure prophylaxis (PrEP) offers another option: taking medication in advance to block infection. Pooled data from 18 studies show that when at least 70% of participants adhered to the regimen, PrEP cut HIV risk by about 70% compared to placebo (RR = 0.30; 95% CI 0.21–0.45). Trials with lower adherence rates showed no protective effect. PrEP is a prescription medication; consult an infectious‑disease specialist or public‑health clinic rather than ordering it online. Information on what to do after potential exposure can be found in Section 13.\nEvidence A. The difference between “infrequent use” and “no use” is minimal; the whole benefit hinges on the phrase “every time, throughout.” Sharing needles is a separate, highly effective route of transmission that has nothing to do with sex — this includes drug injection, tattooing, and piercing. For people at high risk, pre‑exposure prophylaxis (PrEP) offers another option: taking medication in advance to block infection. Pooled data from 18 studies show that when at least 70% of participants adhered to the regimen, PrEP cut HIV risk by about 70% compared to placebo (RR = 0.30; 95% CI 0.21–0.45). Trials with lower adherence rates showed no protective effect. PrEP is a prescription medication; consult an infectious‑disease specialist or public‑health clinic rather than ordering it online. Information on what to do after potential exposure can be found in Section 13.\nPossible trade-off: The source summarizes the return this way: “Using a condom every time throughout sex cuts the chance of HIV transmission between heterosexual partners by roughly 70% or more. “Most of the time” just isn’t enough — that still leaves the risk nearly as high as not using one at all. Condoms also protect against syphilis, gonorrhea, and other STIs.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Giannou FK, Tsiara CG, Nikolopoulos GK, et al. (2016). Condom effectiveness in reducing heterosexual HIV transmission: a systematic review and meta-analysis of studies on HIV serodiscordant couples. Expert Review of Pharmacoeconomics & Outcomes Research, 16(4), 489-499.: https://doi.org/10.1586/14737167.2016.1102635\nFonner VA 等 (2016). Effectiveness and safety of oral HIV preexposure prophylaxis for all populations. AIDS.: https://doi.org/10.1097/QAD.0000000000001145\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-031 · If you’ve engaged in high‑risk behavior, get tested for HIV — the Chinese CDC offers free testing with full confidentiality. ### 31. If you’ve engaged in high‑risk behavior, get tested for HIV — the Chinese CDC offers free testing with full confidentiality.\n\n\n- Cost: There is no charge. You simply visit the Chinese CDC or a designated medical facility and provide a blood sample. The only real hurdle is mustering the courage to get tested at all.\n\n- In plain terms: Testing for HIV at the Chinese CDC costs nothing. According to the “National Measures for HIV Testing Management,” staff are prohibited from disclosing your name, address, or test results. A positive result does not mean a death sentence: people who adhere to treatment and keep their viral load undetectable cannot transmit the virus to sexual partners. One major study followed more than 700 couples through over 70,000 unprotected acts; there were zero transmissions between partners.\n\n- Benefit: Article 23 of the “Regulations on HIV/AIDS Prevention and Control” mandates that local health authorities designate medical institutions to provide free counseling and initial screening to anyone who voluntarily seeks testing. Early detection is far more than a psychological comfort — modern antiretroviral therapy can drive the virus down to undetectable levels. The World Health Organization states that individuals on such treatment with an undetectable viral load pose no risk of HIV transmission. The PARTNER study observed 782 same‑sex couples (serodiscordant pairs) for a total of 1,593 person‑years; despite 76,088 unprotected encounters, only 15 new infections occurred, and genetic analysis proved none originated from the partner. The same national measures also forbid any disclosure of patients’ personal data or test outcomes.\n\n- Evidence grade: A\n- Sources:State Council of China (2006). Regulations on the Prevention and Control of HIV/AIDS (Articles 3, 23, 38, and 39). (); Rodger AJ, Cambiano V, Bruun T, et al. (2019). Risk of HIV transmission through condomless sex in serodifferent gay couples with the HIV-positive partner taking suppressive antiretroviral therapy (PARTNER): final results of a multicentre, prospective, observational study. The Lancet, 393(10189), 2428-2438. ; . . (; , 2026-09-15 ) \n\n- Notes: The “window period” determines when a test becomes reliable. The Guangdong Provincial CDC reports that nucleic‑acid tests can detect HIV after roughly one week, fourth‑generation antigen‑antibody tests after about two weeks, and third‑generation antibody tests after three weeks. It is advisable to wait at least two weeks post‑exposure and then retest after another two to four weeks; after three months, 99.99% of people can be certain they are not infected. A positive home‑test result is not a diagnosis — confirmation must come from the Chinese CDC or a certified lab. Article 3 of the regulations guarantees that no one may discriminate against HIV‑positive individuals or their families; their rights to marriage, employment, medical care, and education are protected by law. Article 38 also requires infected persons to inform any sexual partners of their status. Screening for HIV, syphilis, and hepatitis B during pregnancy and related prevention measures are covered in Section 27.\nEvidence A. The “window period” determines when a test becomes reliable. The Guangdong Provincial CDC reports that nucleic‑acid tests can detect HIV after roughly one week, fourth‑generation antigen‑antibody tests after about two weeks, and third‑generation antibody tests after three weeks. It is advisable to wait at least two weeks post‑exposure and then retest after another two to four weeks; after three months, 99.99% of people can be certain they are not infected. A positive home‑test result is not a diagnosis — confirmation must come from the Chinese CDC or a certified lab. Article 3 of the regulations guarantees that no one may discriminate against HIV‑positive individuals or their families; their rights to marriage, employment, medical care, and education are protected by law. Article 38 also requires infected persons to inform any sexual partners of their status. Screening for HIV, syphilis, and hepatitis B during pregnancy and related prevention measures are covered in Section 27.\nPossible trade-off: The source summarizes the return this way: “Testing for HIV at the Chinese CDC costs nothing. According to the “National Measures for HIV Testing Management,” staff are prohibited from disclosing your name, address, or test results. A positive result does not mean a death sentence: people who adhere to treatment and keep their viral load undetectable cannot transmit the virus to sexual partners. One major study followed more than 700 couples through over 70,000 unprotected acts; there were zero transmissions between partners.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2006). 艾滋病防治条例（第三、二十三、三十八、三十九条）.: https://wjw.beijing.gov.cn/zwgk_20040/zcwj2022/flfg/202304/t20230408_2992986.html\nRodger AJ, Cambiano V, Bruun T, et al. (2019). Risk of HIV transmission through condomless sex in serodifferent gay couples with the HIV-positive partner taking suppressive antiretroviral therapy (PARTNER): final results of a multicentre, prospective, observational study. The Lancet, 393(10189), 2428-2438.: https://doi.org/10.1016/S0140-6736(19)30418-0\n广东省疾病预防控制中心. 艾滋病检测窗口期科普.: https://web.archive.org/web/20260915151957/https://cdcp.gd.gov.cn/jkjy/kpydjwjxz/content/post_3441820.html\n原页面已下线，链接为 2026-09-15 的网页存档）\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-032 · As soon as suicidal thoughts arise, tell someone nearby and hand over those first few minutes ### 32. As soon as suicidal thoughts arise, tell someone nearby and hand over those first few minutes\n\n\n- Cost: No cost involved. The hard part is actually speaking up at that moment and admitting you can’t be alone for a few hours.\n- In plain terms: Among 82 people who attempted suicide, 47.6% reported that only 10 minutes or less passed from the first appearance of suicidal thoughts to the actual attempt. What they had to endure was not a lifetime of mental anguish, but just those few minutes. Of the same group, 76.8% had some contact with others during that time, though they did not voice their feelings. Looking ahead, about 2% of people who ended up in the hospital due to self-harm died by suicide within a year, while roughly 7% did so after nine years or more; the vast majority did not follow that path.\n- Benefit: Interviews conducted within three days of admission with those 82 individuals showed that 47.6% (39 people) stated the interval between the first emergence of suicidal thoughts and the actual attempt was no more than 10 minutes. Those whose process took longer displayed significantly higher scores on measures of suicidal intent. However, impulse scores showed no correlation with the duration of this period. Additionally, 76.8% (63 people) reported having some sort of interaction with a partner, family member, or friend during those minutes. The authors conclude that the window for intervention is usually very brief, leaving limited room for professionals to step in; thus, it is crucial to spread awareness of warning signs and basic intervention methods to ordinary people. Another systematic review compiled findings from 90 follow-up studies. For those seeking medical care after self-harm, the median rate of repeated self-harm without resulting in death was 16% after one year, while the suicide mortality rate at that point stood at 2%. After nine years or more of follow-up, roughly 7% had died by suicide.\n- Evidence grade: B\n- Sources:Deisenhammer EA, Ing CM, Strauss R, Kemmler G, Hinterhuber H, Weiss EM (2009). The duration of the suicidal process: how much time is left for intervention between consideration and accomplishment of a suicide attempt? Journal of Clinical Psychiatry, 70(1), 19-24. ; Owens D, Horrocks J, House A (2002). Fatal and non-fatal repetition of self-harm: systematic review. British Journal of Psychiatry, 181, 193-199. \n- Notes: Grade B is assigned for two main reasons: the Deisenhammer study involved only 82 participants from a single hospital and relied on retrospective recollections; Owens’s review aggregated median figures from 90 studies employing different methods, rather than producing a single combined statistic. That same review also emphasizes that the suicide risk among self-harm patients remains hundreds of times higher than in the general population. Consequently, the statement “the vast majority did not follow that path” describes the overall trajectory of this group, not a guarantee for any individual; appropriate medical care must still be sought. For advice on removing lethal means and contacting the helpline 12356, see item 25 in this section. Steps to take when feeling down are outlined in item 19 of Section 3. Long-term consequences following survival are discussed in item 33 of this section. Finally, actions you can take if someone close to you expresses such thoughts are detailed in item 15 of Section 8.\nEvidence B. Grade B is assigned for two main reasons: the Deisenhammer study involved only 82 participants from a single hospital and relied on retrospective recollections; Owens’s review aggregated median figures from 90 studies employing different methods, rather than producing a single combined statistic. That same review also emphasizes that the suicide risk among self-harm patients remains hundreds of times higher than in the general population. Consequently, the statement “the vast majority did not follow that path” describes the overall trajectory of this group, not a guarantee for any individual; appropriate medical care must still be sought. For advice on removing lethal means and contacting the helpline 12356, see item 25 in this section. Steps to take when feeling down are outlined in item 19 of Section 3. Long-term consequences following survival are discussed in item 33 of this section. Finally, actions you can take if someone close to you expresses such thoughts are detailed in item 15 of Section 8.\nPossible trade-off: The source summarizes the return this way: “Among 82 people who attempted suicide, 47.6% reported that only 10 minutes or less passed from the first appearance of suicidal thoughts to the actual attempt. What they had to endure was not a lifetime of mental anguish, but just those few minutes. Of the same group, 76.8% had some contact with others during that time, though they did not voice their feelings. Looking ahead, about 2% of people who ended up in the hospital due to self-harm died by suicide within a year, while roughly 7% did so after nine years or more; the vast majority did not follow that path.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Deisenhammer EA, Ing CM, Strauss R, Kemmler G, Hinterhuber H, Weiss EM (2009). The duration of the suicidal process: how much time is left for intervention between consideration and accomplishment of a suicide attempt? Journal of Clinical Psychiatry, 70(1), 19-24.: https://doi.org/10.4088/JCP.07m03904\nOwens D, Horrocks J, House A (2002). Fatal and non-fatal repetition of self-harm: systematic review. British Journal of Psychiatry, 181, 193-199.: https://doi.org/10.1192/bjp.181.3.193\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-033 · Don’t treat “survival” as a safety net: after ingesting paraquat or inhaling carbon monoxide, emergency care can save lives, but it rarely preserves lung or brain function. ### 33. Don’t treat “survival” as a safety net: after ingesting paraquat or inhaling carbon monoxide, emergency care can save lives, but it rarely preserves lung or brain function.\n\n\n- Cost: No cost involved. It simply helps you understand this reality up front.\n\n- In plain terms: There is no antidote for paraquat. Gastric lavage is not recommended, and neither hemofiltration nor dialysis alters its disease progression. Paraquat actively enters lung tissue against its concentration gradient, causing pneumonia and pulmonary fibrosis, while also damaging kidneys and liver. Among 257 cases treated at ten hospitals in Bangladesh, the mortality rate reached 43.2%. Carbon monoxide produces similar outcomes: six weeks after exposure, 46.1% of patients receiving normal oxygen still suffered cognitive impairment, compared to 25.0% of those receiving hyperbaric oxygen therapy. No treatment pathway yields a completely clean outcome; the most common result is lasting health complications.\n\n- Benefit: A systematic review on paraquat poisoning highlights its extremely high mortality rate, stemming from its intrinsic toxicity and lack of effective treatments. Paraquat is actively transported into lung tissue against its concentration gradient, resulting in pneumonia, pulmonary fibrosis, kidney and liver damage. The review explicitly advises against gastric lavage; hemofiltration and dialysis are unlikely to alter clinical outcomes. Evidence supporting corticosteroids or immunosuppressants remains weak. It also notes that mortality rates remain high across all centers despite varying treatment approaches. In Bangladesh, 257 out of 1,420 cases admitted to ten tertiary hospitals between 2013 and 2024 resulted in death (43.2%). Common symptoms included lower limb swelling due to acute kidney failure (71.2%), vomiting (65.8%) and abdominal pain (58.0%). Another randomized, double-blind trial involving 76 patients per group examined acute carbon monoxide poisoning; six weeks later, 25.0% of those receiving hyperbaric oxygen therapy and 46.1% of those receiving normal oxygen still had cognitive impairments (P=0.007; adjusted OR 0.45, 95% CI 0.22–0.92). A separate study of 73 patients found 30% developed cognitive impairments and 12% showed hyperintense signals in white matter on brain imaging. Since July 1, 2014, China has banned the registration and production of paraquat aqueous solutions; sales and usage ceased by July 1, 2016. As of September 26, 2020, soluble concentrate formulations are also prohibited nationwide. Official documents cite frequent suicide attempts involving paraquat as the primary reason for these strict controls.\n\n- Evidence grade: B\n- Sources:Gawarammana IB, Buckley NA (2011). Medical management of paraquat ingestion. British Journal of Clinical Pharmacology, 72(5), 745-757. ; Chowdhury FR et al. (2026). Clinical and Laboratory Profile of Paraquat Poisoning: A Toxicological Crisis in Bangladesh. American Journal of Tropical Medicine and Hygiene, 115, 176-182. ; Weaver LK, Hopkins RO, Chan KJ, et al. (2002). Hyperbaric oxygen for acute carbon monoxide poisoning. New England Journal of Medicine, 347(14), 1057-1067. ; Parkinson RB, Hopkins RO, Cleavinger HB, et al. (2002). White matter hyperintensities and neuropsychological outcome following carbon monoxide poisoning. Neurology, 58(10), 1525-1532. ; (2018). (〔2018〕17 ). \n\n- Notes: Grade B is assigned because these studies involve general poisoning patients rather than solely suicide attempt survivors; the carbon monoxide trial even included accidental poisoning cases. Consequently, observed complication rates cannot be directly interpreted as probabilities specific to suicide attempts. This entry does not compare mortality rates across different treatment methods nor recommend any specific actions. The sole certainty is that no treatment pathway guarantees a completely clean outcome. On-site management of carbon monoxide poisoning is detailed in Section 13, Item 19. For accidental ingestion of pesticides or medications, avoid inducing vomiting and seek medical help while bringing the container along (Section 13, Item 20). Finally, refrain from storing pesticides or sedatives at home (Section 13, Item 25).\nEvidence B. Grade B is assigned because these studies involve general poisoning patients rather than solely suicide attempt survivors; the carbon monoxide trial even included accidental poisoning cases. Consequently, observed complication rates cannot be directly interpreted as probabilities specific to suicide attempts. This entry does not compare mortality rates across different treatment methods nor recommend any specific actions. The sole certainty is that no treatment pathway guarantees a completely clean outcome. On-site management of carbon monoxide poisoning is detailed in Section 13, Item 19. For accidental ingestion of pesticides or medications, avoid inducing vomiting and seek medical help while bringing the container along (Section 13, Item 20). Finally, refrain from storing pesticides or sedatives at home (Section 13, Item 25).\nPossible trade-off: The source summarizes the return this way: “There is no antidote for paraquat. Gastric lavage is not recommended, and neither hemofiltration nor dialysis alters its disease progression. Paraquat actively enters lung tissue against its concentration gradient, causing pneumonia and pulmonary fibrosis, while also damaging kidneys and liver. Among 257 cases treated at ten hospitals in Bangladesh, the mortality rate reached 43.2%. Carbon monoxide produces similar outcomes: six weeks after exposure, 46.1% of patients receiving normal oxygen still suffered cognitive impairment, compared to 25.0% of those receiving hyperbaric oxygen therapy. No treatment pathway yields a completely clean outcome; the most common result is lasting health complications.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Gawarammana IB, Buckley NA (2011). Medical management of paraquat ingestion. British Journal of Clinical Pharmacology, 72(5), 745-757.: https://doi.org/10.1111/j.1365-2125.2011.04026.x\nChowdhury FR 等 (2026). Clinical and Laboratory Profile of Paraquat Poisoning: A Toxicological Crisis in Bangladesh. American Journal of Tropical Medicine and Hygiene, 115, 176-182.: https://doi.org/10.4269/ajtmh.25-0719\nWeaver LK, Hopkins RO, Chan KJ, et al. (2002). Hyperbaric oxygen for acute carbon monoxide poisoning. New England Journal of Medicine, 347(14), 1057-1067.: https://doi.org/10.1056/NEJMoa013121\nParkinson RB, Hopkins RO, Cleavinger HB, et al. (2002). White matter hyperintensities and neuropsychological outcome following carbon monoxide poisoning. Neurology, 58(10), 1525-1532.: https://doi.org/10.1212/wnl.58.10.1525\n农业农村部办公厅 (2018). 关于切实加强百草枯监督管理的通知（农办农〔2018〕17 号）.: https://www.gov.cn/zhengce/zhengceku/2018-12/31/content_5442594.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-034 · Don’t bet on “a few days of rest” after a fall from height: most patients admitted to a trauma ICU survive, though at a cost measured in years ### 34. Don’t bet on “a few days of rest” after a fall from height: most patients admitted to a trauma ICU survive, though at a cost measured in years\n\n\n- Cost: No cost at all. It simply helps you see the full picture.\n\n- In plain terms: A trauma ICU in southern Xinjiang evaluated patients who fell from heights. Only 5.5% died either in the hospital or within 30 days. The vast majority survived, but at a price: 47.1% suffered injuries to three or more body parts, 36% needed ventilators, and the median length of stay in the ICU was 8 days — with some patients remaining for as long as 132 days. The median fall height for this group was just 3 meters. Follow‑up showed that 58% of those with serious injuries eventually returned to work.\n\n- Benefit: From April 2020 to July 2024, the same ICU recorded 289 cases of falls from heights; the average age of patients was 40.3 years. The median fall height was 3 meters; 26.6% fell from heights above 5 meters and 11.4% from heights above 10 meters. The median Injury Severity Score was 24, a higher score indicating more severe injuries; 63.3% of patients scored above 20. In addition to the multiple injuries, 18.3% suffered damage to four or more body parts. Mechanical ventilation was required for 36% of patients, with a median duration of 103.5 hours. The median ICU stay was 8 days, ranging from 1 day to 132 days. The in‑hospital or 30‑day mortality rate was 5.5% (16 out of 289). A German trauma center reported similar results: among 84 patients with an ISS of 25 or higher, 58% returned to work after follow‑up. Age, length of ICU treatment, and self‑reported health status were identified as predictive factors. Nationwide, the average cost per hospital stay in 2024 was 9,870 yuan, a 4.3% decrease from the previous year; total health expenditures reached 9,089.55 billion yuan, of which personal spending accounted for 2,500.75 billion yuan, or 27.5% of the total.\n\n- Evidence grade: B\n- Sources:Chen Y, Li W, Wang X, Zhong Q, Abudurexiti A, Qiu Q, Li J, Luo J (2025). Clinical features and prognostic predictors for patients admitted to trauma intensive care unit due to fall from height in South Xinjiang. International Journal of Emergency Medicine, 18, 142. ; Simmel S, Wurm S, Drisch S, Woltmann A, Coenen M (2020). Prädiktion der Rückkehr zur Arbeit nach Polytrauma bei Patienten mit einem ISS von mindestens 25. Die Rehabilitation, 59(2), 95-103. ; National Health Commission of China (NHC) (2025). 2024 . \n\n- Notes: Grade B is assigned because the fall‑related data come from a single hospital’s retrospective chart review without distinguishing between accidental and self‑inflicted falls. The figure on return‑to‑work is based on only 84 patients in Germany; neither dataset can be taken as a reliable predictor of outcomes for any individual who falls from a height. The average national hospital cost is an overall figure, not specific to fall injuries; it is included only to provide a baseline for comparison. No direct correlation between fall height and injury severity is presented, as the source only supplies the height distribution of this group. For information on pressure ulcers that often develop during prolonged bed rest, see Section 17, Item 8. Deep‑vein thrombosis and pulmonary embolism are discussed in Section 13, Item 11 (sudden swelling of one leg). If suicidal thoughts arise, refer to Section 32 of this chapter. Details on paraquat poisoning are covered in Section 33 — remember that “being saved” does not guarantee a completely uncomplicated recovery. The timeline described here reflects the author’s own experience: after falling from the fourth floor, he initially believed he would recover in a few weeks, but ended up hospitalized for a full year, undergoing multiple surgeries, wearing steel plates, and unable to sit up on his own for half a year; his family had to take on debt to cover the expenses.\nEvidence B. Grade B is assigned because the fall‑related data come from a single hospital’s retrospective chart review without distinguishing between accidental and self‑inflicted falls. The figure on return‑to‑work is based on only 84 patients in Germany; neither dataset can be taken as a reliable predictor of outcomes for any individual who falls from a height. The average national hospital cost is an overall figure, not specific to fall injuries; it is included only to provide a baseline for comparison. No direct correlation between fall height and injury severity is presented, as the source only supplies the height distribution of this group. For information on pressure ulcers that often develop during prolonged bed rest, see Section 17, Item 8. Deep‑vein thrombosis and pulmonary embolism are discussed in Section 13, Item 11 (sudden swelling of one leg). If suicidal thoughts arise, refer to Section 32 of this chapter. Details on paraquat poisoning are covered in Section 33 — remember that “being saved” does not guarantee a completely uncomplicated recovery. The timeline described here reflects the author’s own experience: after falling from the fourth floor, he initially believed he would recover in a few weeks, but ended up hospitalized for a full year, undergoing multiple surgeries, wearing steel plates, and unable to sit up on his own for half a year; his family had to take on debt to cover the expenses.\nPossible trade-off: The source summarizes the return this way: “A trauma ICU in southern Xinjiang evaluated patients who fell from heights. Only 5.5% died either in the hospital or within 30 days. The vast majority survived, but at a price: 47.1% suffered injuries to three or more body parts, 36% needed ventilators, and the median length of stay in the ICU was 8 days — with some patients remaining for as long as 132 days. The median fall height for this group was just 3 meters. Follow‑up showed that 58% of those with serious injuries eventually returned to work.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Chen Y, Li W, Wang X, Zhong Q, Abudurexiti A, Qiu Q, Li J, Luo J (2025). Clinical features and prognostic predictors for patients admitted to trauma intensive care unit due to fall from height in South Xinjiang. International Journal of Emergency Medicine, 18, 142.: https://doi.org/10.1186/s12245-025-00959-4\nSimmel S, Wurm S, Drisch S, Woltmann A, Coenen M (2020). Prädiktion der Rückkehr zur Arbeit nach Polytrauma bei Patienten mit einem ISS von mindestens 25. Die Rehabilitation, 59(2), 95-103.: https://doi.org/10.1055/a-0977-6853\n国家卫生健康委 (2025). 2024 年我国卫生健康事业发展统计公报解读.: https://www.gov.cn/zhengce/202512/content_7050025.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-035 · Don’t trade “losing one kidney is no big deal” for cash: the remaining kidney has to do the work of two, and 86% of kidney sellers later say their health got worse ### 35. Don’t trade “losing one kidney is no big deal” for cash: the remaining kidney has to do the work of two, and 86% of kidney sellers later say their health got worse\n\n- Cost: No cost at all. It simply requires a clear look at the facts.\n- In plain terms: First, consider the best-case scenario: legitimate donors who pass rigorous screening and receive post‑surgery follow‑up. In U.S. data from nearly 96,000 donors, only 31 per 10,000 developed end‑stage renal disease within 15 years after donation. Among equally healthy, eligible non‑donors, that figure was just 4 per 10,000. On the other side, a study of 305 kidney sellers in India found that six years later, 86% reported poorer health, and three‑quarters still carried debt. Legitimate donors get screening and monitoring; kidney sellers get none of that.\n- Benefit: U.S. researchers compared 96,217 living kidney donors with 20,024 similarly healthy non‑donors drawn from the NHANES III survey. After 15 years, the estimated risk of developing end‑stage renal disease (ESRD) was 30.8 per 10,000 donors (95% CI 24.3–38.5) versus 3.9 per 10,000 non‑donors (95% CI 0.8–8.9; P<0.001). Over a lifetime, ESRD risk was 90 per 10,000 donors, 14 per 10,000 non‑donors, and 326 per 10,000 in the general population. A Norwegian study of 1,901 donors (median follow‑up 15.1 years) showed a 30% higher overall mortality (HR 1.30, 95% CI 1.11–1.52), a 40% higher cardiovascular mortality (HR 1.40, 95% CI 1.03–1.91), and roughly tenfold higher ESRD risk (HR 11.38, 95% CI 4.37–29.6). Among 3,698 U.S. donors, 11 developed ESRD — an incidence of 180 per million person‑years, compared with 268 per million in the general population. Of those re‑examined after an average of 12.2 years, 255 remained healthy, and 85.5% retained a glomerular filtration rate of at least 60 ml/min/1.73 m², the clinical lower limit of normal. Hypertension affected 32.1% and proteinuria 12.7%. In Chennai, India, 96% of 305 kidney sellers acted to pay debts; they received an average of $1,070. Six years post‑surgery, family income fell by one‑third (P<0.001), poverty rose, and three‑quarters remained indebted; 86% said health worsened, and 79% would not recommend kidney selling to others. The absolute numbers from these studies are 32,621 donors, 24.9 years of follow‑up, 302 ESRD cases, and 9.2 years of average follow‑up after surgery.\n- Evidence grade: A\n- Sources:Muzaale AD, Massie AB, Wang MC, Montgomery RA, McBride MA, Wainright JL, Segev DL (2014). Risk of end-stage renal disease following live kidney donation. JAMA, 311(6), 579-586. ; Mjøen G, Hallan S, Hartmann A, et al. (2014). Long-term risks for kidney donors. Kidney International, 86(1), 162-167. ; Ibrahim HN, Foley R, Tan L, et al. (2009). Long-term consequences of kidney donation. New England Journal of Medicine, 360(5), 459-469. ; Goyal M, Mehta RL, Schneiderman LJ, Sehgal AR (2002). Economic and health consequences of selling a kidney in India. JAMA, 288(13), 1589-1593. \n- Notes: Controversy exists: Ibrahim’s study used ordinary citizens as controls and found no difference in survival or ESRD risk between donors and non‑donors. Muzaale and Mjøen compared donors to equally healthy, eligible non‑donors and found markedly higher risks. The disagreement concerns the control group, not the donors themselves. All three studies agree that absolute risks remain low (30.8 per 10,000 over 15 years). Thus the key points are two: first, the remaining kidney does bear extra strain, as shown by higher rates of hypertension and proteinuria; second, these figures apply only to donors who undergo pre‑ and post‑operative screening and medical care — conditions absent for illegal kidney sellers, whose outcomes differ sharply according to Indian follow‑up data. Original studies provide only self‑reported health decline, proteinuria, hypertension, and ESRD rates; no figures on bed‑bound status are included here. Legal restrictions on organ sales, fines, and criminal penalties for relatives are detailed in Section 9, Article 22. Dialysis patients may use cross‑regional settlement and long‑term medication programs described in Section 16, Articles 1 and 2.\nEvidence A. Controversy exists: Ibrahim’s study used ordinary citizens as controls and found no difference in survival or ESRD risk between donors and non‑donors. Muzaale and Mjøen compared donors to equally healthy, eligible non‑donors and found markedly higher risks. The disagreement concerns the control group, not the donors themselves. All three studies agree that absolute risks remain low (30.8 per 10,000 over 15 years). Thus the key points are two: first, the remaining kidney does bear extra strain, as shown by higher rates of hypertension and proteinuria; second, these figures apply only to donors who undergo pre‑ and post‑operative screening and medical care — conditions absent for illegal kidney sellers, whose outcomes differ sharply according to Indian follow‑up data. Original studies provide only self‑reported health decline, proteinuria, hypertension, and ESRD rates; no figures on bed‑bound status are included here. Legal restrictions on organ sales, fines, and criminal penalties for relatives are detailed in Section 9, Article 22. Dialysis patients may use cross‑regional settlement and long‑term medication programs described in Section 16, Articles 1 and 2.\nPossible trade-off: The source summarizes the return this way: “First, consider the best-case scenario: legitimate donors who pass rigorous screening and receive post‑surgery follow‑up. In U.S. data from nearly 96,000 donors, only 31 per 10,000 developed end‑stage renal disease within 15 years after donation. Among equally healthy, eligible non‑donors, that figure was just 4 per 10,000. On the other side, a study of 305 kidney sellers in India found that six years later, 86% reported poorer health, and three‑quarters still carried debt. Legitimate donors get screening and monitoring; kidney sellers get none of that.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Muzaale AD, Massie AB, Wang MC, Montgomery RA, McBride MA, Wainright JL, Segev DL (2014). Risk of end-stage renal disease following live kidney donation. JAMA, 311(6), 579-586.: https://doi.org/10.1001/jama.2013.285141\nMjøen G, Hallan S, Hartmann A, et al. (2014). Long-term risks for kidney donors. Kidney International, 86(1), 162-167.: https://doi.org/10.1038/ki.2013.460\nIbrahim HN, Foley R, Tan L, et al. (2009). Long-term consequences of kidney donation. New England Journal of Medicine, 360(5), 459-469.: https://doi.org/10.1056/NEJMoa0804883\nGoyal M, Mehta RL, Schneiderman LJ, Sehgal AR (2002). Economic and health consequences of selling a kidney in India. JAMA, 288(13), 1589-1593.: https://doi.org/10.1001/jama.288.13.1589\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-036 · Don’t pick up, disassemble, or sell unidentified metal parts; stay clear of areas marked with the clover symbol ### 36. Don’t pick up, disassemble, or sell unidentified metal parts; stay clear of areas marked with the clover symbol\n\n\n- Cost: No cost involved. If you see unfamiliar metal cylinders, lead containers, or parts removed from equipment, simply steer clear — don’t pick them up, take them apart, or put them in your pocket.\n- In plain terms: Radiation has no smell, color, or temperature. Most radioactive sources look like ordinary pieces of metal, so “it looks harmless” is not a reliable indicator. The chance of an ordinary person encountering one is extremely low — fewer than one incident occurs per 10,000 sources each year. Yet when such an encounter does happen, the consequences are irreversible. In 1987, four people died in Brazil after dismantling a radiotherapy machine from an abandoned clinic.\n- Benefit: As of 2025, roughly 178,000 radioactive sources and 355,000 radiation devices are in use nationwide. The annual rate of radiation incidents involving sources remains below one per 10,000 sources. Classification is as follows: loss, theft, or uncontrolled release of Category I or II sources constitutes a major radiation incident; Category III is a relatively serious incident. Loss or theft of Category IV or V sources, or exposure exceeding annual dose limits, counts as a minor incident. Official example: In June 2020, a γ‑ray inspection was performed during pipeline upgrades at a steel plant in Ningxia. A Category II iridium‑192 source exposed three workers to radiation; one suffered third‑degree acute skin damage, another had fourth‑degree injuries on several fingers, and a third had first‑ to second‑degree burns. All three received doses far above legal limits; both responsible firms had their radiation licenses revoked and were fined 70,000 yuan. International example: In 1987, 50.8 TBq of cesium‑137 was removed from a radiotherapy machine in Goiânia, Brazil, after the device was dismantled; the source’s protective casing was ruptured. About 112,000 people were screened; 249 showed internal or external contamination, 129 of whom required moderate to severe medical care. Four people ultimately died. (National and international statistics)\n- Evidence grade: A\n- Sources:Ministry of Ecology and Environment of China (2025). Report on the State of the Ecology and Environment in China 2024. ; (2026). 2025 . ; (2021). γ . ; State Council of China (2019). (2019 , , , ). ; (2009). (). ; International Atomic Energy Agency (1988). The Radiological Accident in Goiânia. IAEA, Vienna. \n- Notes: If you ever encounter such a source, move away, note its location, do not touch it, and call 110. Reporting is mandatory to environmental, police, and health authorities. Distance and time are the only effective safeguards; plastic bags or pockets offer no protection. Devices such as X‑ray machines or CT scanners emit radiation only when powered; once turned off, they pose no residual risk. The real danger lies in the sealed radioactive source inside them. Radiotherapy machines, pipeline and boiler inspection devices, well‑logging tools, and level gauges all contain such sources, which look identical to ordinary metal parts. Therefore, never try to identify a source — simply avoid picking up, selling, or taking home any unidentified equipment parts. Workers in scrap recycling, dismantling, hardware, and construction face higher risks; they should steer clear of any area marked with the clover warning symbol. Nuclear plant leaks represent a different type of incident, with an even lower probability of affecting the general public. The primary beneficiaries of these precautions are you and anyone else present at the scene.\nEvidence A. If you ever encounter such a source, move away, note its location, do not touch it, and call 110. Reporting is mandatory to environmental, police, and health authorities. Distance and time are the only effective safeguards; plastic bags or pockets offer no protection. Devices such as X‑ray machines or CT scanners emit radiation only when powered; once turned off, they pose no residual risk. The real danger lies in the sealed radioactive source inside them. Radiotherapy machines, pipeline and boiler inspection devices, well‑logging tools, and level gauges all contain such sources, which look identical to ordinary metal parts. Therefore, never try to identify a source — simply avoid picking up, selling, or taking home any unidentified equipment parts. Workers in scrap recycling, dismantling, hardware, and construction face higher risks; they should steer clear of any area marked with the clover warning symbol. Nuclear plant leaks represent a different type of incident, with an even lower probability of affecting the general public. The primary beneficiaries of these precautions are you and anyone else present at the scene.\nPossible trade-off: The source summarizes the return this way: “Radiation has no smell, color, or temperature. Most radioactive sources look like ordinary pieces of metal, so “it looks harmless” is not a reliable indicator. The chance of an ordinary person encountering one is extremely low — fewer than one incident occurs per 10,000 sources each year. Yet when such an encounter does happen, the consequences are irreversible. In 1987, four people died in Brazil after dismantling a radiotherapy machine from an abandoned clinic.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 生态环境部 (2025). 2024 中国生态环境状况公报.: https://www.mee.gov.cn/ywgz/sthjjcgl/hjzljcypj/202506/t20250605_1120773.shtml\n国家核安全局 (2026). 2025 年我国核与辐射安全监管工作成效.: https://nnsa.mee.gov.cn/tpxw/202601/t20260107_1140062.html\n生态环境部 (2021). 关于一起 γ 射线探伤作业违法违规造成辐射事故案件处理情况的通报.: https://www.mee.gov.cn/xxgk2018/xxgk/xxgk06/202101/t20210121_818216.html\n国务院 (2019). 放射性同位素与射线装置安全和防护条例（2019 年修订，第三十四、四十二、六十八条）.: https://www.mee.gov.cn/ywgz/fgbz/xzfg/201909/t20190918_734315.shtml\n环境保护部 (2009). 关于建立放射性同位素与射线装置辐射事故分级处理和报告制度的通知（辐射事故分级标准）.: https://www.mee.gov.cn/gkml/zj/wj/200910/t20091022_172414.htm\nInternational Atomic Energy Agency (1988). The Radiological Accident in Goiânia. IAEA, Vienna.: https://www-pub.iaea.org/MTCD/Publications/PDF/Pub815_web.pdf\n王福如, 王进, 余宁乐, 等 (2019). 南京“5.7”放射源丢失事故受照者照后医学随访观察. 中华放射医学与防护杂志, 39(11), 859-863.: https://doi.org/10.3760/cma.j.issn.0254-5098.2019.11.011\n中国环境报 (2014-05-15). 放射源丢失的48小时（徐小怗、邵艺、褚方樵、汤景茹）.: http://nnsa.mee.gov.cn/ztzl/haqshmhsh/hjbzl/202406/P020240624472937009953.pdf\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-037 · When gambling leads to borrowing money and persistent low mood, call 12356 first and then hand over your bank cards and payment passwords to family members. ### 37. When gambling leads to borrowing money and persistent low mood, call 12356 first and then hand over your bank cards and payment passwords to family members.\n\n\n- Cost: No cost involved. Simply make one phone call and give your bank cards, payment passwords, and gambling apps to a family member. The hardest part is admitting that you’ve lost control over your gambling behavior.\n\n- In plain terms: Individuals who have sought treatment for gambling problems are 15 times more likely to die by suicide and 1.8 times more likely to die overall compared to their peers. Depression serves as a key warning sign for potential suicide. Therefore, if you find yourself gambling despite owing money and feeling persistently down, call 12356 right away.\n\n- Benefit: A nationwide Swedish registry study examined 2,099 individuals diagnosed with gambling disorder between 2005 and 2016. Gambling disorder is defined as an inability to control gambling habits, which negatively impacts daily life. Compared to the general Swedish population aged 20–74, these individuals showed a 1.8-fold increase in overall mortality and a 15-fold increase in suicide mortality (these figures represent standardized mortality ratios). Over the follow-up period, 67 participants died, including 21 from suicide. Depression proved to be a reliable predictor of suicide risk. In a 2023 correction, researchers reported that the suicide risk was 12.1 times higher for men and 16.1 times higher for women. Starting May 1, 2025, China launched a nationwide mental health hotline at 12356, available at least 18 hours per day.\n\n- Evidence grade: B\n- Sources:Karlsson A, Håkansson A. (2018). Gambling disorder, increased mortality, suicidality, and associated comorbidity: A longitudinal nationwide register study. Journal of Behavioral Addictions, 7(4), 1091–1099. ; Karlsson A, Håkansson A. (2023). Corrigendum to: Gambling disorder, increased mortality, suicidality, and associated comorbidity. Journal of Behavioral Addictions, 12(1), 302. ; National Health Commission of China (NHC) (2024). "12356" (〔2024〕259 ). \n\n- Notes: This grade is assigned because only one study exists, and it includes only individuals who sought specialist care — a group with relatively severe conditions. Consequently, the 15-fold suicide risk increase cannot be generalized to all gamblers. Handing over financial control to family members is a widely practiced approach, though lacking direct research support; thus it receives a C grade. Legal boundaries regarding gambling are outlined in Section 9, Article 13 (prohibiting bookmaking and online gambling). Whether family members should repay gambling debts incurred by a spouse is discussed in Section 8, Article 44 (such debts do not qualify as joint marital obligations). For guidance on responding to suicidal thoughts, refer to Rule 32 of this section (inform a trusted person immediately). The primary beneficiaries are the gamblers themselves; however, family members who notice warning signs can also encourage them to follow these steps.\nEvidence B. This grade is assigned because only one study exists, and it includes only individuals who sought specialist care — a group with relatively severe conditions. Consequently, the 15-fold suicide risk increase cannot be generalized to all gamblers. Handing over financial control to family members is a widely practiced approach, though lacking direct research support; thus it receives a C grade. Legal boundaries regarding gambling are outlined in Section 9, Article 13 (prohibiting bookmaking and online gambling). Whether family members should repay gambling debts incurred by a spouse is discussed in Section 8, Article 44 (such debts do not qualify as joint marital obligations). For guidance on responding to suicidal thoughts, refer to Rule 32 of this section (inform a trusted person immediately). The primary beneficiaries are the gamblers themselves; however, family members who notice warning signs can also encourage them to follow these steps.\nPossible trade-off: The source summarizes the return this way: “Individuals who have sought treatment for gambling problems are 15 times more likely to die by suicide and 1.8 times more likely to die overall compared to their peers. Depression serves as a key warning sign for potential suicide. Therefore, if you find yourself gambling despite owing money and feeling persistently down, call 12356 right away.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Karlsson A, Håkansson A. (2018). Gambling disorder, increased mortality, suicidality, and associated comorbidity: A longitudinal nationwide register study. Journal of Behavioral Addictions, 7(4), 1091–1099.: https://doi.org/10.1556/2006.7.2018.112\nKarlsson A, Håkansson A. (2023). Corrigendum to: Gambling disorder, increased mortality, suicidality, and associated comorbidity. Journal of Behavioral Addictions, 12(1), 302.: https://doi.org/10.1556/2006.2023.10000\n国家卫生健康委 (2024). 关于应用"12356"全国统一心理援助热线电话号码的通知（国卫医政函〔2024〕259 号）.: https://www.gov.cn/zhengce/zhengceku/202412/content_6994470.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-038 · Men who have sex with men at high risk of HIV infection can significantly lower their infection risk by taking pre-exposure prophylaxis from designated HIV clinics on schedule. ### 38. Men who have sex with men at high risk of HIV infection can significantly lower their infection risk by taking pre-exposure prophylaxis from designated HIV clinics on schedule.\n\n\n- Cost: This is a prescription medication, so in most places it must be paid for out of pocket. Prices range from several hundred to several thousand yuan. Before prescribing it, doctors must test for HIV, kidney function, and hepatitis B. Follow-up tests are required every three months. The main challenge is remembering to take the pills every day without fail.\n\n- In plain terms: People who aren’t yet infected can take an antiviral drug called pre-exposure prophylaxis to protect themselves. Those who take it consistently cut their risk of infection by more than 70%. On the other hand, people who take it intermittently see almost no benefit. Because it’s a prescription drug, a medical checkup is mandatory before obtaining it, and regular follow-ups are necessary thereafter.\n\n- Benefit: This medication is a fixed-dose combination of emtricitabine and tenofovir. In the iPrEx trial, 2,499 men who have sex with men and transgender women were assigned to either take this drug daily or receive a placebo. The group taking the medication saw a 44% reduction in infections (95% CI 15–63). Among participants whose blood tests confirmed they were taking the drug, the protective effect was even stronger. The UK’s PROUD trial involved 544 men who have sex with men; those who started treatment immediately had an 86% lower infection rate compared to those who delayed treatment for a year (90% CI 64–96). France’s IPERGAY trial evaluated on-demand dosing before and after sex; results showed an 86% drop in infections (95% CI 40–98). A meta-analysis compiled by WHO concluded that overall, the relative risk of infection dropped to 0.49 (0.33–0.73, roughly a 51% reduction). In trials where adherence exceeded 70%, the relative risk fell to 0.30 (0.21–0.45, about a 70% reduction); when adherence stayed below 40%, the relative risk was 0.95, essentially indicating no effect. In August 2020, China’s National Medical Products Administration approved this drug for pre-exposure prophylaxis use in adults and adolescents weighing at least 35 kg (both domestically and internationally).\n\n- Evidence grade: A\n- Sources:Grant RM, Lama JR, Anderson PL, et al. (2010). Preexposure chemoprophylaxis for HIV prevention in men who have sex with men. New England Journal of Medicine, 363(27), 2587–2599. ; McCormack S, Dunn DT, Desai M, et al. (2016). Pre-exposure prophylaxis to prevent the acquisition of HIV-1 infection (PROUD): effectiveness results from the pilot phase of a pragmatic open-label randomised trial. The Lancet, 387(10013), 53–60. ; Molina JM, Capitant C, Spire B, et al. (2015). On-demand preexposure prophylaxis in men at high risk for HIV-1 infection. New England Journal of Medicine, 373(23), 2237–2246. ; Fonner VA, Dalglish SL, Kennedy CE, et al. (2016). Effectiveness and safety of oral HIV preexposure prophylaxis for all populations. AIDS, 30(12), 1973–1983. ; Xu JJ, Huang XJ, Liu XC, et al. (2020). Consensus statement on human immunodeficiency virus pre-exposure prophylaxis in China. Chinese Medical Journal, 133(23), 2840–2846. (《 HIV 》); World Health Organization (2019). What's the 2+1+1? Event-driven oral pre-exposure prophylaxis to prevent HIV for men who have sex with men (WHO/CDS/HIV/19.8). ; State Council of China (2024). (2024—2030 ). \n\n- Notes: The participants in these trials were primarily men who have sex with men; therefore, they are the group most encouraged to seek this treatment. Others at high risk of infection can also consult doctors to determine suitability. Prior to prescribing, it is essential to confirm that patients are not already infected; taking the medication while infected can foster viral resistance. Self-test results cannot be used as a basis for prescription. For individuals with hepatitis B, discontinuing treatment may trigger a flare-up, so testing is mandatory beforehand. WHO currently recommends on-demand dosing only for men who have sex with men engaging in sex fewer than twice a week; the regimen involves taking two tablets 2–24 hours prior to sex, followed by one tablet 24 and 48 hours afterward. Women and hepatitis B carriers must adhere to daily dosing. Trials involving on-demand dosing reported more gastrointestinal and kidney-related side effects than placebo groups; hence, regular medical checkups are indispensable. Since 2019, China has been piloting this program among men who have sex with men; official plans for 2024 emphasize “standardized implementation.” No nationwide free distribution program has been confirmed. Prospective patients should call local disease control centers to identify designated HIV clinics or STD/AIDS outpatient departments offering this treatment. Importantly, this medication does not protect against sexually transmitted infections such as syphilis or gonorrhea; condoms must still be used consistently, as noted in Section 30 of this chapter. In cases where exposure has already occurred, emergency post-exposure prophylaxis is available per Section 13, Item 38 (within 72 hours). Ultimately, this treatment safeguards both the individual and their sexual partners.\nEvidence A. The participants in these trials were primarily men who have sex with men; therefore, they are the group most encouraged to seek this treatment. Others at high risk of infection can also consult doctors to determine suitability. Prior to prescribing, it is essential to confirm that patients are not already infected; taking the medication while infected can foster viral resistance. Self-test results cannot be used as a basis for prescription. For individuals with hepatitis B, discontinuing treatment may trigger a flare-up, so testing is mandatory beforehand. WHO currently recommends on-demand dosing only for men who have sex with men engaging in sex fewer than twice a week; the regimen involves taking two tablets 2–24 hours prior to sex, followed by one tablet 24 and 48 hours afterward. Women and hepatitis B carriers must adhere to daily dosing. Trials involving on-demand dosing reported more gastrointestinal and kidney-related side effects than placebo groups; hence, regular medical checkups are indispensable. Since 2019, China has been piloting this program among men who have sex with men; official plans for 2024 emphasize “standardized implementation.” No nationwide free distribution program has been confirmed. Prospective patients should call local disease control centers to identify designated HIV clinics or STD/AIDS outpatient departments offering this treatment. Importantly, this medication does not protect against sexually transmitted infections such as syphilis or gonorrhea; condoms must still be used consistently, as noted in Section 30 of this chapter. In cases where exposure has already occurred, emergency post-exposure prophylaxis is available per Section 13, Item 38 (within 72 hours). Ultimately, this treatment safeguards both the individual and their sexual partners.\nPossible trade-off: The source summarizes the return this way: “People who aren’t yet infected can take an antiviral drug called pre-exposure prophylaxis to protect themselves. Those who take it consistently cut their risk of infection by more than 70%. On the other hand, people who take it intermittently see almost no benefit. Because it’s a prescription drug, a medical checkup is mandatory before obtaining it, and regular follow-ups are necessary thereafter.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Grant RM, Lama JR, Anderson PL, et al. (2010). Preexposure chemoprophylaxis for HIV prevention in men who have sex with men. New England Journal of Medicine, 363(27), 2587–2599.: https://doi.org/10.1056/NEJMoa1011205\nMcCormack S, Dunn DT, Desai M, et al. (2016). Pre-exposure prophylaxis to prevent the acquisition of HIV-1 infection (PROUD): effectiveness results from the pilot phase of a pragmatic open-label randomised trial. The Lancet, 387(10013), 53–60.: https://doi.org/10.1016/S0140-6736(15)00056-2\nMolina JM, Capitant C, Spire B, et al. (2015). On-demand preexposure prophylaxis in men at high risk for HIV-1 infection. New England Journal of Medicine, 373(23), 2237–2246.: https://doi.org/10.1056/NEJMoa1506273\nFonner VA, Dalglish SL, Kennedy CE, et al. (2016). Effectiveness and safety of oral HIV preexposure prophylaxis for all populations. AIDS, 30(12), 1973–1983.: https://doi.org/10.1097/QAD.0000000000001145\nXu JJ, Huang XJ, Liu XC, et al. (2020). Consensus statement on human immunodeficiency virus pre-exposure prophylaxis in China. Chinese Medical Journal, 133(23), 2840–2846.: https://doi.org/10.1097/CM9.0000000000001181\nWorld Health Organization (2019). What's the 2+1+1? Event-driven oral pre-exposure prophylaxis to prevent HIV for men who have sex with men (WHO/CDS/HIV/19.8).: https://www.who.int/publications/i/item/what-s-the-2-1-1-event-driven-oral-pre-exposure-prophylaxis-to-prevent-hiv-for-men-who-have-sex-with-men\n国务院办公厅 (2024). 中国遏制与防治艾滋病规划（2024—2030 年）.: https://www.gov.cn/zhengce/zhengceku/202412/content_6992033.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-039 · Women aged 65 and older should have a dual-energy X-ray absorptiometry (DXA) bone density test; postmenopausal women with osteoporosis risk factors need not wait until 65 ### 39. Women aged 65 and older should have a dual-energy X-ray absorptiometry (DXA) bone density test; postmenopausal women with osteoporosis risk factors need not wait until 65\n\n- Cost: A hospital DXA scan of the lumbar spine and hip takes a few minutes lying down. Out-of-pocket cost is usually 100–200 yuan, varying by region. Heel ultrasound at a checkup can screen but cannot diagnose.\n- In plain terms: Women aged 65 and older, and postmenopausal women with osteoporosis risk factors, should have bone density measured once. When screening starts with fracture-risk assessment and treats those at high risk, hip fractures fall by about 17%. That works out to about 5 fewer hip fractures per 1,000 people screened. Overall mortality did not change.\n- Benefit: The U.S. Preventive Services Task Force 2025 recommendation is osteoporosis screening for women aged 65 and older (Grade B). Postmenopausal women under 65 at high fracture risk by assessment should also be screened (Grade B). Evidence for men is insufficient; no recommendation. The evidence review for that guidance pooled 3 randomized trials with 42,009 older European women. Screening meant assessing fracture risk first, measuring bone density in those at high risk, and treating those found high risk. Hip fractures in the screening group were about 17% lower (RR 0.83, 95% CI 0.73 to 0.93). In absolute terms, screening avoided 5 hip fractures per 1,000 people. In the UK SCOOP trial of 12,483 women aged 70 to 85, hip fractures in the screening group were about 28% lower (HR 0.72, 95% CI 0.59 to 0.89); mortality did not differ. The Chinese Medical Association 2017 guideline recommends DXA for women aged 65 and older and men aged 70 and older, and earlier when osteoporosis risk factors are present. In a 2017–2018 national survey, osteoporosis prevalence among adults over 40 was 20.6% in women and 5.0% in men (China).\n- Evidence grade: A\n- Sources:US Preventive Services Task Force, Nicholson WK, Silverstein M, et al. (2025). Screening for Osteoporosis to Prevent Fractures: US Preventive Services Task Force Recommendation Statement. JAMA. ; Kahwati LC, Kistler CE, Booth G, et al. (2025). Screening for Osteoporosis to Prevent Fractures: A Systematic Evidence Review for the US Preventive Services Task Force. JAMA. ; Shepstone L, Lenaghan E, Cooper C, et al. (2018). Screening in the community to reduce fractures in older women (SCOOP): a randomised controlled trial. The Lancet. ; Chinese Society of Osteoporosis and Bone Mineral Research (2017). Guidelines for the Diagnosis and Management of Primary Osteoporosis (2017). Chinese Journal of Osteoporosis and Bone Mineral Research, 10(5), 413-443 (Table 5: Clinical Indications for Bone Mineral Density Measurement). ; Wang L, Yu W, Yin X, et al. (2021). Prevalence of Osteoporosis and Fracture in China: The China Osteoporosis Prevalence Study. JAMA Network Open. \n- Notes: Controversy: SCOOP's prespecified primary outcome was all osteoporotic fractures; the screening group did not show a clear reduction (HR 0.94, 95% CI 0.85 to 1.03)—only hip fractures fell. All three trials used "assess risk, then measure bone density"; none compared bone density testing alone. The evidence review also estimated 11.8% to 24.1% overdiagnosis—people who would never have fractured from this cause in their lifetime. For men, the U.S. says evidence is insufficient; China's guideline sets age 70—follow your doctor. This item is about whether bone can survive a fall; avoiding falls themselves is item 13 (balance and leg strength)—do both. After osteoporosis is found, see item 40 (treat with medication). Primary beneficiaries are you and your parents.\nEvidence A. Controversy: SCOOP's prespecified primary outcome was all osteoporotic fractures; the screening group did not show a clear reduction (HR 0.94, 95% CI 0.85 to 1.03)—only hip fractures fell. All three trials used "assess risk, then measure bone density"; none compared bone density testing alone. The evidence review also estimated 11.8% to 24.1% overdiagnosis—people who would never have fractured from this cause in their lifetime. For men, the U.S. says evidence is insufficient; China's guideline sets age 70—follow your doctor. This item is about whether bone can survive a fall; avoiding falls themselves is item 13 (balance and leg strength)—do both. After osteoporosis is found, see item 40 (treat with medication). Primary beneficiaries are you and your parents.\nPossible trade-off: The source summarizes the return this way: “Women aged 65 and older, and postmenopausal women with osteoporosis risk factors, should have bone density measured once. When screening starts with fracture-risk assessment and treats those at high risk, hip fractures fall by about 17%. That works out to about 5 fewer hip fractures per 1,000 people screened. Overall mortality did not change.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: US Preventive Services Task Force, Nicholson WK, Silverstein M, et al. (2025). Screening for Osteoporosis to Prevent Fractures: US Preventive Services Task Force Recommendation Statement. JAMA.: https://doi.org/10.1001/jama.2024.27154\nKahwati LC, Kistler CE, Booth G, et al. (2025). Screening for Osteoporosis to Prevent Fractures: A Systematic Evidence Review for the US Preventive Services Task Force. JAMA.: https://doi.org/10.1001/jama.2024.21653\nShepstone L, Lenaghan E, Cooper C, et al. (2018). Screening in the community to reduce fractures in older women (SCOOP): a randomised controlled trial. The Lancet.: https://doi.org/10.1016/S0140-6736(17)32640-5\n中华医学会骨质疏松和骨矿盐疾病分会 (2017). 原发性骨质疏松症诊疗指南(2017). 中华骨质疏松和骨矿盐疾病杂志, 10(5), 413-443（表 5 骨密度测量的临床指征）.: https://html.rhhz.net/GUSS/html/cc825127-29a3-47c1-9a95-7a212fdcce55.htm\nWang L, Yu W, Yin X, et al. (2021). Prevalence of Osteoporosis and Fracture in China: The China Osteoporosis Prevalence Study. JAMA Network Open.: https://doi.org/10.1001/jamanetworkopen.2021.21106\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-040 · If you are diagnosed with osteoporosis, or have fractured from a minor fall, ask a doctor for osteoporosis medication and keep taking it—do not treat calcium supplements as a substitute ### 40. If you are diagnosed with osteoporosis, or have fractured from a minor fall, ask a doctor for osteoporosis medication and keep taking it—do not treat calcium supplements as a substitute\n\n- Cost: Prescription required; use continues for years. Common options include once-weekly oral drugs and once-yearly infusions. Bone density should be rechecked yearly at first, then every 1 to 2 years once stable. The hard part is continuing when you feel fine.\n- In plain terms: If osteoporosis is confirmed, or you have already fractured from a light fall, following a doctor's drug plan cuts hip fractures by about half and symptomatic spine fractures by a bit more than half. In older people who start yearly infusion within 90 days after hip-fracture surgery, new fractures over two years fall by about 35%. Calcium alone cannot replace these drugs.\n- Benefit: Fragility fracture means a fracture from minor trauma or everyday activity. The Chinese Medical Association 2017 guideline lists three groups for treatment: prior fragility fracture of spine or hip; bone density T-score −2.5 or lower regardless of prior fracture; or low bone mass plus fragility fracture of wrist, upper arm, or pelvis, or high calculated fracture risk. The guideline states: "There is currently insufficient evidence that calcium supplementation alone can replace other anti-osteoporosis drug therapy." Cochrane's 2025 update on alendronate in postmenopausal women with osteoporosis or prior fracture found hip fractures about 51% lower in the treated group (RR 0.49, 95% CI 0.25 to 0.96) and symptomatic vertebral fractures about 55% lower (RR 0.45, 95% CI 0.28 to 0.73). The HORIZON trial enrolled 2,127 people mean age 74.5 after hip-fracture surgery; yearly zoledronic acid starting within 90 days post-op, median follow-up 1.9 years. New fractures fell from 13.9% to 8.6% (about 35% relative reduction). Death fell from 13.3% to 9.6% (about 28% relative reduction). The guideline notes about 20% of people die from complications within one year after hip fracture. In the 2017–2018 national survey, only 1.4% of women and 0.3% of men with diagnosed osteoporosis or prior fracture were on medication (China).\n- Evidence grade: A\n- Sources:Chinese Society of Osteoporosis and Bone Mineral Research (2017). Guidelines for the Diagnosis and Management of Primary Osteoporosis (2017). Chinese Journal of Osteoporosis and Bone Mineral Research, 10(5), 413-443 (Table 10: Indications for Anti-Osteoporosis Drug Therapy; Calcium Supplementation; Efficacy Monitoring). ; Wells GA, Hsieh SC, Peterson J, et al. (2025). Alendronate for the primary and secondary prevention of osteoporotic fractures in postmenopausal women. Cochrane Database of Systematic Reviews. ; Lyles KW, Colón-Emeric CS, Magaziner JS, et al. (2007). Zoledronic acid and clinical fractures and mortality after hip fracture. New England Journal of Medicine. ; Cummings SR, Lui LY, Eastell R, Allen IE (2019). Association Between Drug Treatments for Patients With Osteoporosis and Overall Mortality Rates: A Meta-analysis. JAMA Internal Medicine. ; Kahwati LC, Kistler CE, Booth G, et al. (2025). Screening for Osteoporosis to Prevent Fractures: A Systematic Evidence Review for the US Preventive Services Task Force. JAMA. ; Wang L, Yu W, Yin X, et al. (2021). Prevalence of Osteoporosis and Fracture in China: The China Osteoporosis Prevalence Study. JAMA Network Open. \n- Notes: Controversy: A meta-analysis of 38 trials did not show these drugs lowering overall mortality (RR 0.98, 95% CI 0.91 to 1.05). Zoledronic acid alone was also not significant (RR 0.88, 95% CI 0.68 to 1.13). The authors concluded these drugs should be used to prevent fractures, not to cut death rates. Cochrane rated those fracture estimates low to moderate certainty. In women without prior fracture and lower risk, alendronate did not clearly reduce hip fractures (RR 0.76, 95% CI 0.43 to 1.32). Rare harms such as jaw osteonecrosis and atypical femur fracture may not show up in trials of a few years—keep follow-up visits and do not change dose on your own. Injection versus pills depends on the doctor. How to find osteoporosis is item 39 (bone density testing). Primary beneficiaries are you and your parents.\nEvidence A. Controversy: A meta-analysis of 38 trials did not show these drugs lowering overall mortality (RR 0.98, 95% CI 0.91 to 1.05). Zoledronic acid alone was also not significant (RR 0.88, 95% CI 0.68 to 1.13). The authors concluded these drugs should be used to prevent fractures, not to cut death rates. Cochrane rated those fracture estimates low to moderate certainty. In women without prior fracture and lower risk, alendronate did not clearly reduce hip fractures (RR 0.76, 95% CI 0.43 to 1.32). Rare harms such as jaw osteonecrosis and atypical femur fracture may not show up in trials of a few years—keep follow-up visits and do not change dose on your own. Injection versus pills depends on the doctor. How to find osteoporosis is item 39 (bone density testing). Primary beneficiaries are you and your parents.\nPossible trade-off: The source summarizes the return this way: “If osteoporosis is confirmed, or you have already fractured from a light fall, following a doctor's drug plan cuts hip fractures by about half and symptomatic spine fractures by a bit more than half. In older people who start yearly infusion within 90 days after hip-fracture surgery, new fractures over two years fall by about 35%. Calcium alone cannot replace these drugs.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中华医学会骨质疏松和骨矿盐疾病分会 (2017). 原发性骨质疏松症诊疗指南(2017). 中华骨质疏松和骨矿盐疾病杂志, 10(5), 413-443（表 10 抗骨质疏松症药物治疗适应证\n钙剂一节\n疗效监测一节）.: https://html.rhhz.net/GUSS/html/cc825127-29a3-47c1-9a95-7a212fdcce55.htm\nWells GA, Hsieh SC, Peterson J, et al. (2025). Alendronate for the primary and secondary prevention of osteoporotic fractures in postmenopausal women. Cochrane Database of Systematic Reviews.: https://doi.org/10.1002/14651858.CD001155.pub3\nLyles KW, Colón-Emeric CS, Magaziner JS, et al. (2007). Zoledronic acid and clinical fractures and mortality after hip fracture. New England Journal of Medicine.: https://doi.org/10.1056/NEJMoa074941\nCummings SR, Lui LY, Eastell R, Allen IE (2019). Association Between Drug Treatments for Patients With Osteoporosis and Overall Mortality Rates: A Meta-analysis. JAMA Internal Medicine.: https://doi.org/10.1001/jamainternmed.2019.2779\nKahwati LC, Kistler CE, Booth G, et al. (2025). Screening for Osteoporosis to Prevent Fractures: A Systematic Evidence Review for the US Preventive Services Task Force. JAMA.: https://doi.org/10.1001/jama.2024.21653\nWang L, Yu W, Yin X, et al. (2021). Prevalence of Osteoporosis and Fracture in China: The China Osteoporosis Prevalence Study. JAMA Network Open.: https://doi.org/10.1001/jamanetworkopen.2021.21106\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-041 · Measure natural ice before stepping onto it; avoid river ice and fishing holes ### 41. Measure natural ice before stepping onto it; avoid river ice and fishing holes\n- Cost: A supervised rink costs little extra. Natural ice requires measuring equipment, rescue picks, and repeated checks.\n- In plain terms: Official guidance sets minimum thickness thresholds, but ice can vary sharply across a small area. White ice is weaker than clear new ice, and river currents and fishing holes add hazards.\n- Applicability and limits: Thickness thresholds are not guarantees of safety. The original source includes cold-water rescue guidance and directs bystanders to the emergency chapter.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence C. Thickness thresholds are not guarantees of safety. The original source includes cold-water rescue guidance and directs bystanders to the emergency chapter.\nPossible trade-off: The source summarizes the return this way: “Official guidance sets minimum thickness thresholds, but ice can vary sharply across a small area. White ice is weaker than clear new ice, and river currents and fishing holes add hazards.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国气象局 (2019). 想要冰上健步走，多厚的冰才安全？: https://www.cma.gov.cn/kppd/kppdqxyr/kppdtyqx/201901/t20190124_513302.html\n北京市水务局 (2024). 北京正规河湖冰场还未达开放标准，别冒险滑「野冰」.: https://swj.beijing.gov.cn/swdt/ztzl/fnsbaqztxc/fnszlxx/202412/t20241226_3973959.html\nMinnesota Department of Natural Resources. General ice thickness guidelines.: https://www.dnr.state.mn.us/safety/ice/thickness.html\nMinnesota Department of Natural Resources. Ice safety.: https://www.dnr.state.mn.us/safety/ice/index.html\nMinnesota Department of Natural Resources. Steps for surviving immersion.: https://www.dnr.state.mn.us/safety/ice/survival.html\nNational Weather Service. Winter Weather Safety: Ice and Frost.: https://www.weather.gov/safety/winter-ice-frost\nCanadian Centre for Occupational Health and Safety. Working on or near Ice Covered Water - Basic Information.: https://www.ccohs.ca/oshanswers/hsprograms/work_ice.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-042 · Use an angle grinder only with its guard and face protection; never fit a toothed wood blade ### 42. Use an angle grinder only with its guard and face protection; never fit a toothed wood blade\n- Cost: Eye and face protection costs a modest amount; checks and safe setup add a minute or two each use.\n- In plain terms: High-speed discs can shatter or kick back. Safety agencies recommend the correct guard and disc, eye and face protection, a stable two-handed grip, and using a saw for wood.\n- Applicability and limits: The evidence is safety guidance and incident reports, not a measured estimate of injuries prevented. The original source retains the equipment limits and incident references.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence C. The evidence is safety guidance and incident reports, not a measured estimate of injuries prevented. The original source retains the equipment limits and incident references.\nPossible trade-off: The source summarizes the return this way: “High-speed discs can shatter or kick back. Safety agencies recommend the correct guard and disc, eye and face protection, a stable two-handed grip, and using a saw for wood.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Canadian Centre for Occupational Health and Safety (2025). Abrasive Wheels - Use of Portable Grinders.: https://www.ccohs.ca/oshanswers/safety_haz/abrasive_wheels/safeuse1.html\nCanadian Centre for Occupational Health and Safety (2025). Powered Hand Tools - Use of Grinder Attachments.: https://www.ccohs.ca/oshanswers/safety_haz/power_tools/powered-hand-tools-use-of-grinder-attachments.html\nWorkplace Health and Safety Queensland (2017). Guards and discs on angle grinders.: https://www.worksafe.qld.gov.au/news-and-events/alerts/workplace-health-and-safety-alerts/2017/guards-and-discs-on-angle-grinders\n哈尔滨市松北区人民政府 (2019). 哈尔滨三发装卸运输有限公司「8.28」机械伤害事故调查报告.: https://www.songbei.gov.cn/hebsbq/tzgg/201910/c01_797872.shtml\n福田区人民政府沙头新洲南村房屋装修工程「3·14」一般机械伤害事故调查组 (2024). 沙头新洲南村房屋装修工程「3·14」一般机械伤害事故调查报告（引 GB 3883.3-2007 第 8.12.1.102 条 a、e 项）.: https://www.szft.gov.cn/attachment/1/1507/1507749/11317197.pdf\nSong J, Jeon YB, Jang JH, Cho JS, Choi JY, Choi WS. (2023). Severity of grinder injuries and related factors compared with other high-rotation cutting tool injuries: a multicenter retrospective study from 2011 to 2018. Journal of Trauma and Injury, 36(1), 32-38.: https://doi.org/10.20408/jti.2021.0057\nKe W, Gu K, Zhu S, Wu J, Dai Y. (2025). Prognostics Factors to Avoid Eye Injuries in Angle Grinders. Journal of Craniofacial Surgery, 36(6), e629-e631.: https://doi.org/10.1097/scs.0000000000011108\nSozbilen MC, Dastan AE, Gunay H, Kucuk L. (2018). A prospective study of angle grinder injuries in the hands and forearms during a one-year period. Hand Surgery and Rehabilitation, 37(5), 300-304.: https://doi.org/10.1016/j.hansur.2018.07.002\nTsumura T, Matsumoto T, Matsushita M, Kishimoto K, Shiode H. (2021). Do Not Cut Wood with an Angle Grinder, or You Might Lose a Finger: A Retrospective Study. Journal of Hand Surgery Asian-Pacific Volume.: https://doi.org/10.1142/s2424835521500053\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 01-043 · Ask someone in distress directly whether they have thought about suicide ### 43. Ask someone in distress directly whether they have thought about suicide\n- Cost: No money; it takes a question, time to listen, and the courage to begin a difficult conversation.\n- In plain terms: Research has not found that asking about suicide creates more suicidal thoughts or distress. Some studies found less distress among students already at elevated risk.\n- Applicability and limits: The cited studies mainly tested questionnaires and research interviews, not conversations between friends. If someone says they may be in immediate danger, stay with them and connect them to crisis or emergency help.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence B. The cited studies mainly tested questionnaires and research interviews, not conversations between friends. If someone says they may be in immediate danger, stay with them and connect them to crisis or emergency help.\nPossible trade-off: The source summarizes the return this way: “Research has not found that asking about suicide creates more suicidal thoughts or distress. Some studies found less distress among students already at elevated risk.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Gould MS, Marrocco FA, Kleinman M, Thomas JG, Mostkoff K, Cote J, Davies M (2005). Evaluating iatrogenic risk of youth suicide screening programs: a randomized controlled trial. JAMA, 293(13), 1635-1643.: https://doi.org/10.1001/jama.293.13.1635\nPolihronis C, Cloutier P, Kaur J, Skinner R, Cappelli M (2022). What's the harm in asking? A systematic review and meta-analysis on the risks of asking about suicide-related behaviors and self-harm with quality appraisal. Archives of Suicide Research, 26(2), 325-347.: https://doi.org/10.1080/13811118.2020.1793857\nDazzi T, Gribble R, Wessely S, Fear NT (2014). Does asking about suicide and related behaviours induce suicidal ideation? What is the evidence? Psychological Medicine, 44(16), 3361-3363.: https://doi.org/10.1017/S0033291714001299\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/01-%E4%B8%8D%E8%A6%81%E6%97%A9%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-001 · Quitting smoking, the earlier the better ### 1. Quitting smoking, the earlier the better\n\n- Cost: It costs nothing — in fact, it saves money. A pack-a-day habit costs roughly $3–$4, which you’ll no longer spend after quitting. The hard part is getting through the withdrawal period, which usually lasts a few weeks to several months.\n- In plain terms: 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.\n- Benefit: One U.S. study that tracked participants without assigning them to groups found that current smokers have a life expectancy more than 10 years shorter than those who never smoked. Quitting before age 40 removes about 90% of this excess mortality risk. Quitting between ages 25–34 adds roughly 10 years to life expectancy; between 35–44, about 9 years; and between 45–54, about 6 years (as reported in the original source). Similar Chinese research from the 2010s shows that urban male smokers have a 1.65 times higher death risk than non-smokers (RR 1.65), while rural male smokers have a 1.22 times higher risk. After 10 years of sustained abstinence, this smoking-related risk nearly disappears.\n- Evidence grade: A\n- Sources:Jha P et al. (2013). 21st-century hazards of smoking and benefits of cessation in the United States. NEJM. ; Chen Z et al. (2015). Contrasting male and female trends in tobacco-attributed mortality in China: evidence from successive nationwide prospective cohort studies. Lancet. ; Oberg M et al. (2011). Worldwide burden of disease from exposure to second-hand smoke: a retrospective analysis of data from 192 countries. Lancet. (The two numbers of secondhand smoke) \n- Notes: Secondhand smoke is deadly too: in 2004, an estimated 603,000 people worldwide died from exposure to it, accounting for roughly 1% of all global deaths that year. Even if you don’t smoke yourself, you must avoid secondhand smoke, especially to protect children. Specific quitting strategies are outlined in the following sections: Section 3 (smoking cessation medications), Section 4 (setting a quit date), Section 5 (visiting a smoking cessation clinic), and Section 6 (e-cigarettes).\nEvidence A. Secondhand smoke is deadly too: in 2004, an estimated 603,000 people worldwide died from exposure to it, accounting for roughly 1% of all global deaths that year. Even if you don’t smoke yourself, you must avoid secondhand smoke, especially to protect children. Specific quitting strategies are outlined in the following sections: Section 3 (smoking cessation medications), Section 4 (setting a quit date), Section 5 (visiting a smoking cessation clinic), and Section 6 (e-cigarettes).\nPossible trade-off: The source summarizes the return this way: “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.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Jha P 等 (2013). 21st-century hazards of smoking and benefits of cessation in the United States. NEJM.: https://doi.org/10.1056/NEJMsa1211128\nChen Z 等 (2015). Contrasting male and female trends in tobacco-attributed mortality in China: evidence from successive nationwide prospective cohort studies. Lancet.: https://doi.org/10.1016/S0140-6736(15)00340-2\nOberg M 等 (2011). Worldwide burden of disease from exposure to second-hand smoke: a retrospective analysis of data from 192 countries. Lancet.: https://doi.org/10.1016/S0140-6736(10)61388-8\nScolaro JA 等 (2014). Cigarette smoking increases complications following fracture: a systematic review. J Bone Joint Surg Am.: https://doi.org/10.2106/JBJS.M.00081\nNåsell H 等 (2010). Effect of smoking cessation intervention on results of acute fracture surgery: a randomized controlled trial. J Bone Joint Surg Am.: https://doi.org/10.2106/JBJS.I.00627\nThomsen T 等 (2014). Interventions for preoperative smoking cessation. Cochrane Database Syst Rev.: https://doi.org/10.1002/14651858.CD002294.pub4\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-002 · Don’t smoke at home or in the car, and don’t let guests smoke indoors ### 2. Don’t smoke at home or in the car, and don’t let guests smoke indoors\n\n- Cost: There is no monetary cost and it takes little time. The challenge is simply having the conversation with family members and guests to keep them from smoking indoors.\n- In plain terms: Around 600,000 people worldwide die each year from secondhand smoke exposure; nearly 30% of those are children. Long‑term exposure to secondhand smoke raises the risk of hypertension, heart disease, and stroke by roughly 30% compared to non‑exposed individuals. Smoke inhaled at home is even more harmful than smoke encountered outside.\n- Benefit: In 2004, secondhand smoke caused 603,000 deaths globally — about 1.0% of all deaths worldwide, with children accounting for 28% of those fatalities. Pooled data from 57 studies show that people exposed to secondhand smoke have a 1.28‑fold higher chance of developing hypertension, a 1.39‑fold higher risk of heart disease, a 1.50‑fold higher risk of myocardial infarction, and a 1.36‑fold higher risk of stroke compared to non‑exposed individuals. The risk is greater when exposure occurs at home rather than outside.\n- Evidence grade: A\n- Sources:Öberg M, Jaakkola MS, Woodward A, Peruga A, Prüss-Ustün A (2011). Worldwide burden of disease from exposure to second-hand smoke: a retrospective analysis of data from 192 countries. Lancet: "603,000 deaths were attributable to second-hand smoke in 2004, which was about 1·0% of worldwide mortality. 47% of deaths from second-hand smoke occurred in women, 28% in children, and 26% in men","61% of DALYs were in children". ; (2026). The Associations Between Secondhand Smoke Exposure and Various Cardiovascular Diseases: A Meta-Analysis. Nicotine & Tobacco Research: 57 research,"hypertension (OR: 1.28, 95% CI: 1.15 to 1.40), heart disease (OR: 1.39, 95% CI: 1.28 to 1.50), myocardial infarction (OR: 1.50, 95% CI: 1.17 to 1.84), stroke (OR: 1.36, 95% CI: 1.18 to 1.54)""Home exposure has a higher risk of CVD than non-home exposure". \n- Notes: Focus on home environments first, since people spend more time there and pooled research indicates that indoor secondhand smoke is more harmful than outdoor exposure. Children bear 61% of the overall health burden caused by secondhand smoke. For personal smoking cessation, see item 1 in this section.\nEvidence A. Focus on home environments first, since people spend more time there and pooled research indicates that indoor secondhand smoke is more harmful than outdoor exposure. Children bear 61% of the overall health burden caused by secondhand smoke. For personal smoking cessation, see item 1 in this section.\nPossible trade-off: The source summarizes the return this way: “Around 600,000 people worldwide die each year from secondhand smoke exposure; nearly 30% of those are children. Long‑term exposure to secondhand smoke raises the risk of hypertension, heart disease, and stroke by roughly 30% compared to non‑exposed individuals. Smoke inhaled at home is even more harmful than smoke encountered outside.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Öberg M, Jaakkola MS, Woodward A, Peruga A, Prüss-Ustün A (2011). Worldwide burden of disease from exposure to second-hand smoke: a retrospective analysis of data from 192 countries. Lancet：「603,000 deaths were attributable to second-hand smoke in 2004, which was about 1·0% of worldwide mortality. 47% of deaths from second-hand smoke occurred in women, 28% in children, and 26% in men」，「61% of DALYs were in children」.: https://doi.org/10.1016/S0140-6736(10)61388-8\n(2026). The Associations Between Secondhand Smoke Exposure and Various Cardiovascular Diseases: A Meta-Analysis. Nicotine & Tobacco Research：57 项研究，「hypertension (OR: 1.28, 95% CI: 1.15 to 1.40), heart disease (OR: 1.39, 95% CI: 1.28 to 1.50), myocardial infarction (OR: 1.50, 95% CI: 1.17 to 1.84), stroke (OR: 1.36, 95% CI: 1.18 to 1.54)」「Home exposure has a higher risk of CVD than non-home exposure」.: https://doi.org/10.1093/ntr/ntaf111\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-003 · Don’t rely solely on willpower to quit smoking — get medication first: success rates more than double ### 3. Don’t rely solely on willpower to quit smoking — get medication first: success rates more than double\n\n- Cost: Nicotine patches and gum are over-the-counter products available at any pharmacy. A full course lasts 8–12 weeks and costs anywhere from a few hundred to over a thousand yuan. Varenicline and bupropion, on the other hand, are prescription-only drugs; you’ll need a prescription from a smoking cessation clinic or a pulmonology department. These costs are roughly offset by the money saved from buying fewer cigarettes during the same period.\n- In plain terms: Relying on sheer willpower alone rarely works for most smokers. People taking varenicline are more than twice as likely to succeed compared to those taking a placebo. Those using nicotine replacement products also have a 50% higher success rate than non-medication users. Combining patches with gum or lozenges further boosts success rates by roughly 20%.\n- Benefit: A pooled analysis of 41 randomized trials involving 17,395 participants shows that varenicline increases smoking cessation rates by 2.32 times compared to placebo (RR 2.32, 95% CI 2.15–2.51; high-certainty evidence). Varenicline also outperforms bupropion (RR 1.36, a 36% relative increase) and single-form nicotine replacement therapy (RR 1.25, a 25% relative increase). Across 133 trials with 64,640 participants, nicotine replacement products raise success rates by about 55% versus no medication at all (RR 1.55, 95% CI 1.49–1.61). Using both a patch and a fast-acting form such as gum or lozenges yields a 27% relative improvement over patch-only use (RR 1.27, 95% CI 1.17–1.37; high-certainty evidence from 16 trials with 12,169 participants).\n- Evidence grade: A\n- Sources:Livingstone-Banks J, Fanshawe TR, Thomas KH, et al. (2023). Nicotine receptor partial agonists for smoking cessation. Cochrane Database of Systematic Reviews, 5, CD006103. ; Hartmann-Boyce J, Chepkin SC, Ye W, Bullen C, Lancaster T (2018). Nicotine replacement therapy versus control for smoking cessation. Cochrane Database of Systematic Reviews, 5, CD000146. ; Theodoulou A, Chepkin SC, Ye W, et al. (2023). Different doses, durations and modes of delivery of nicotine replacement therapy for smoking cessation. Cochrane Database of Systematic Reviews, 6, CD013308. ; Shanghai Municipal Health Commission (2021). Choose the right medicine to make quitting smoking easier: "There are three main types of smoking cessation drugs available on the market, namely nicotine replacement therapy drugs., Bupropion, varenicline","Nicotine replacement therapy medicines are over-the-counter medicines (OTC) , available over the counter at pharmacies; Bupropion, Varenicline is a prescription drug. You must go to the hospital's smoking cessation clinic or respiratory medicine department. It can only be obtained after a doctor's prescription and a pharmacist's preparation.". \n- Notes: In China, these three types of medications are currently available for smoking cessation; only nicotine replacement products are sold over the counter. Common side effects of varenicline include nausea, vivid dreams, and sleep disturbances; anyone with a psychiatric history should discuss this with their doctor. A typical course of nicotine replacement therapy lasts 8–12 weeks — do not abruptly stop use but taper off gradually under medical guidance. While these medications ease withdrawal symptoms during the first few weeks, they do not eliminate cravings triggered by specific situations, so they should be used alongside the other strategies outlined in this chapter: setting a quit date (Section 4) and seeking professional help at a smoking cessation clinic (Section 5).\nEvidence A. In China, these three types of medications are currently available for smoking cessation; only nicotine replacement products are sold over the counter. Common side effects of varenicline include nausea, vivid dreams, and sleep disturbances; anyone with a psychiatric history should discuss this with their doctor. A typical course of nicotine replacement therapy lasts 8–12 weeks — do not abruptly stop use but taper off gradually under medical guidance. While these medications ease withdrawal symptoms during the first few weeks, they do not eliminate cravings triggered by specific situations, so they should be used alongside the other strategies outlined in this chapter: setting a quit date (Section 4) and seeking professional help at a smoking cessation clinic (Section 5).\nPossible trade-off: The source summarizes the return this way: “Relying on sheer willpower alone rarely works for most smokers. People taking varenicline are more than twice as likely to succeed compared to those taking a placebo. Those using nicotine replacement products also have a 50% higher success rate than non-medication users. Combining patches with gum or lozenges further boosts success rates by roughly 20%.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Livingstone-Banks J, Fanshawe TR, Thomas KH, et al. (2023). Nicotine receptor partial agonists for smoking cessation. Cochrane Database of Systematic Reviews, 5, CD006103.: https://doi.org/10.1002/14651858.CD006103.pub8\nHartmann-Boyce J, Chepkin SC, Ye W, Bullen C, Lancaster T (2018). Nicotine replacement therapy versus control for smoking cessation. Cochrane Database of Systematic Reviews, 5, CD000146.: https://doi.org/10.1002/14651858.CD000146.pub5\nTheodoulou A, Chepkin SC, Ye W, et al. (2023). Different doses, durations and modes of delivery of nicotine replacement therapy for smoking cessation. Cochrane Database of Systematic Reviews, 6, CD013308.: https://doi.org/10.1002/14651858.CD013308.pub2\n上海市卫生健康委员会 (2021). 选对药物，让戒烟轻松一点：「市场上可见的戒烟药物主要有三种，即尼古丁替代疗法药物、安非他酮、伐尼克兰」，「尼古丁替代疗法药物属于非处方药（OTC），可通过药店柜台购买\n而安非他酮、伐尼克兰属于处方药，须到医院戒烟门诊或呼吸内科就诊，凭医师处方经药师调配后才能得到」.: https://wsjkw.sh.gov.cn/jtyx/20211119/df50681e01ba49f896d54f771d8176ae.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-004 · Pick a quit date and stop smoking on that day — don’t taper gradually ### 4. Pick a quit date and stop smoking on that day — don’t taper gradually\n\n- Cost: No cost at all. Just choose a date on the calendar and let family and coworkers know in advance.\n- In plain terms: Many people try to cut back a little each day until they reach zero. Yet after six months, only 15.5% of those who gradually reduced their intake stayed smoke‑free, compared with 22% of people who set a quit date and stopped all at once. So it’s better to pick a date and quit completely on that day.\n- Benefit: In the UK, 697 smokers were randomly assigned to two groups. One group quit on a predetermined date; the other cut their cigarette use by 75% during the two weeks before that date. Both groups received nursing support and used nicotine replacement therapy around the quit date. At four weeks, 49.0% (95% CI 43.8–54.2) of the “quit‑on‑date” group remained smoke‑free, versus 39.2% (34.0–44.4) of the “taper‑first” group; the relative risk was 0.80 (0.66–0.93). By six months, 22.0% (18.0–26.6) of the quit‑on‑date group stayed quit, compared with 15.5% (12.0–19.7) of the taper‑first group; the relative risk was 0.71 (0.46–0.91). Even among people who preferred tapering, the quit‑on‑date approach yielded higher success rates at four weeks (52.2% vs. 38.3%).\n- Evidence grade: A\n- Sources:Lindson-Hawley N, Banting M, West R, Michie S, Shinkins B, Aveyard P (2016). Gradual Versus Abrupt Smoking Cessation: A Randomized, Controlled Noninferiority Trial. Annals of Internal Medicine, 164(9), 585–592. ; Theodoulou A, Chepkin SC, Ye W, et al. (2023). Different doses, durations and modes of delivery of nicotine replacement therapy for smoking cessation. Cochrane Database of Systematic Reviews, 6, CD013308 (The part about using nicotine replacement in advance). \n- Notes: This is a somewhat controversial topic. Cochrane previously published a review comparing these two methods; it concluded they performed similarly (RR 0.94, 95% CI 0.79–1.13, based on 10 trials with 3,760 participants). However, that review was withdrawn in 2019 and is no longer updated. The best current evidence comes from the trial described above, which favors quitting on a set date. Both groups in that trial also used nicotine replacement therapy before the quit date, an approach itself backed by evidence: early use raises success rates by roughly 25% (RR 1.25, 95% CI 1.08–1.44, based on 9 trials with 4,395 participants; moderate‑certainty evidence). Therefore, the recommended strategy is to pick a quit date, start nicotine replacement therapy two weeks beforehand, and then quit all at once on that day.\nEvidence A. This is a somewhat controversial topic. Cochrane previously published a review comparing these two methods; it concluded they performed similarly (RR 0.94, 95% CI 0.79–1.13, based on 10 trials with 3,760 participants). However, that review was withdrawn in 2019 and is no longer updated. The best current evidence comes from the trial described above, which favors quitting on a set date. Both groups in that trial also used nicotine replacement therapy before the quit date, an approach itself backed by evidence: early use raises success rates by roughly 25% (RR 1.25, 95% CI 1.08–1.44, based on 9 trials with 4,395 participants; moderate‑certainty evidence). Therefore, the recommended strategy is to pick a quit date, start nicotine replacement therapy two weeks beforehand, and then quit all at once on that day.\nPossible trade-off: The source summarizes the return this way: “Many people try to cut back a little each day until they reach zero. Yet after six months, only 15.5% of those who gradually reduced their intake stayed smoke‑free, compared with 22% of people who set a quit date and stopped all at once. So it’s better to pick a date and quit completely on that day.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Lindson-Hawley N, Banting M, West R, Michie S, Shinkins B, Aveyard P (2016). Gradual Versus Abrupt Smoking Cessation: A Randomized, Controlled Noninferiority Trial. Annals of Internal Medicine, 164(9), 585–592.: https://doi.org/10.7326/M14-2805\nTheodoulou A, Chepkin SC, Ye W, et al. (2023). Different doses, durations and modes of delivery of nicotine replacement therapy for smoking cessation. Cochrane Database of Systematic Reviews, 6, CD013308（提前用尼古丁替代品那一段）.: https://doi.org/10.1002/14651858.CD013308.pub2\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-005 · Visit a smoking cessation clinic or call 12320 to find local services ### 5. Visit a smoking cessation clinic or call 12320 to find local services\n\n- Cost: A single clinic visit costs only a few to dozens of yuan. Behavioral support typically involves 4–8 sessions lasting 30–60 minutes each, totaling under 5 hours. Calling the helpline is completely free.\n- In plain terms: Medications and regular follow-up support from professionals are two distinct components that work best together. People who take medication while receiving dedicated follow-up have nearly twice the quit rate of those who only receive brief advice. Phone support also helps: those who proactively call the smoking cessation helpline see their success rate rise by 20–30% compared to others.\n- Benefit: Across 52 trials involving 19,488 participants, the combination of medication and behavioral support led to a 1.83-fold higher quit rate than standard care or brief advice (RR 1.83, 95% CI 1.68–1.98; high-quality evidence). For the 43 trials conducted in medical settings, this advantage rose to 1.97-fold (95% CI 1.79–2.18). When looking at phone-based support alone: among people who called the helpline themselves, those receiving multiple follow-up calls had a 38% higher quit rate than those who only got informational materials or a single consultation (RR 1.38, 95% CI 1.19–1.61; 14 trials, 32,484 participants). For people who did not call the helpline but received scheduled phone support from researchers, the success rate was 25% higher than those without such support (RR 1.25, 95% CI 1.15–1.35; 65 trials, 41,233 participants). Both findings are supported by evidence of moderate certainty.\n- Evidence grade: A\n- Sources:Stead LF, Koilpillai P, Fanshawe TR, Lancaster T (2016). Combined pharmacotherapy and behavioural interventions for smoking cessation. Cochrane Database of Systematic Reviews, 3, CD008286. ; Matkin W, Ordóñez-Mena JM, Hartmann-Boyce J (2019). Telephone counselling for smoking cessation. Cochrane Database of Systematic Reviews, 5, CD002850. ; China CDC (2021). "China smoking cessation platform"WeChat mini program officially launched: "Under the guidance of the Healthy China Action Tobacco Control Action Working GroupChina CDCTogether with the World Health Organization Representative Office in China, we created the WeChat mini program "China Smoking Smoking Platform", China's authoritative smoking cessation resource library. The content of the mini program mainly includes: Quitline, Detailed information on smoking cessation clinics and online smoking cessation service resources, etc."; Same site footer annotation"Health consultation phone number: 12320". \n- Notes: How to find local services in China: Search “China Smoking Cessation Platform” on WeChat to access a list of local smoking cessation clinics and helplines, or call 12320 to ask about nearby options. Most of the above trials were conducted overseas, and the intensity of services at local clinics varies widely; these figures should be viewed as general guidelines only. The recommended medications are listed in Section 3 of this chapter (“Smoking cessation medications”).\nEvidence A. How to find local services in China: Search “China Smoking Cessation Platform” on WeChat to access a list of local smoking cessation clinics and helplines, or call 12320 to ask about nearby options. Most of the above trials were conducted overseas, and the intensity of services at local clinics varies widely; these figures should be viewed as general guidelines only. The recommended medications are listed in Section 3 of this chapter (“Smoking cessation medications”).\nPossible trade-off: The source summarizes the return this way: “Medications and regular follow-up support from professionals are two distinct components that work best together. People who take medication while receiving dedicated follow-up have nearly twice the quit rate of those who only receive brief advice. Phone support also helps: those who proactively call the smoking cessation helpline see their success rate rise by 20–30% compared to others.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Stead LF, Koilpillai P, Fanshawe TR, Lancaster T (2016). Combined pharmacotherapy and behavioural interventions for smoking cessation. Cochrane Database of Systematic Reviews, 3, CD008286.: https://doi.org/10.1002/14651858.CD008286.pub3\nMatkin W, Ordóñez-Mena JM, Hartmann-Boyce J (2019). Telephone counselling for smoking cessation. Cochrane Database of Systematic Reviews, 5, CD002850.: https://doi.org/10.1002/14651858.CD002850.pub4\n中国疾病预防控制中心 (2021). 「中国戒烟平台」微信小程序正式上线：「在健康中国行动控烟行动工作组指导下中国疾病预防控制中心和世界卫生组织驻华代表处联合制作了中国权威戒烟资源库『中国戒烟平台』微信小程序。小程序内容主要包括：戒烟热线、戒烟门诊详细信息，以及线上戒烟服务资源等」\n同一站点页脚标注「健康咨询电话：12320」.: https://www.chinacdc.cn/jkyj/yckz/gzdt/202203/t20220310_296389.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-006 · Only consider e‑cigarettes if you’ve already tried quitting; non‑smokers should avoid them ### 6. Only consider e‑cigarettes if you’ve already tried quitting; non‑smokers should avoid them\n\n- Cost: The device plus cartridges cost anywhere from a few dozen to several hundred yuan per month. In China, only tobacco‑flavored e‑cigarettes are legally sold, and only at stores holding a tobacco retail license.\n- In plain terms: Switching to nicotine‑containing e‑cigarettes helps roughly 60% more people quit smoking than nicotine patches — this finding is quite reliable. However, e‑cigarettes are not harmless; long‑term safety data remain limited. For people who have never smoked, there is absolutely no benefit to using them.\n- Benefit: This up‑to‑date review includes 80 randomized trials involving 29,861 participants. Compared with nicotine replacement therapy, e‑cigarettes raise the quit rate by about 61% (RR 1.61, 95% CI 1.23–2.12; high‑certainty evidence based on 11 trials with 4,114 participants). In absolute terms, that translates to roughly 4 extra quitters per 100 users (range: 1–7). The rate of serious adverse events is similar between groups (risk difference 0.01, 95% CI −0.01–0.02; moderate‑certainty evidence). Compared with behavioral support alone or no support at all, e‑cigarettes improve quit rates by about 75% (RR 1.75, 95% CI 1.39–2.20; low‑certainty evidence).\n- Evidence grade: A\n- Sources:Lindson N, Livingstone-Banks J, Butler AR, et al. (2026). Electronic cigarettes for smoking cessation. Cochrane Database of Systematic Reviews, 8, CD010216. ; State Tobacco Monopoly Administration (2022). E-cigarette management measures (Announcement from the State Tobacco Monopoly Administration 2022 year 1 Number,2022 Year 5 moon 1 Implemented on the day) Article 18: To engage in e-cigarette retail business, you must apply for a tobacco monopoly retail license from the tobacco monopoly administrative department. Article 22: "The sale of e-cigarette products to minors is prohibited."Article 23 Paragraph 2: "any individual, Legal persons or other organizations may not sell e-cigarette products through information networks other than the e-cigarette transaction management platform stipulated in these Measures., Nicotine for aerosols and e-cigarettes, etc."Article 26: "The sale of flavored e-cigarettes other than tobacco flavors and e-cigarettes that can be added with atomizers is prohibited.". \n- Notes: This topic is controversial. WHO does not recommend e‑cigarettes as a smoking‑cessation tool, citing insufficient long‑term safety data and concerns that they may attract youth to nicotine. The UK, however, includes them in its quit‑smoking services. In China, e‑cigarette sales are not completely banned but are tightly regulated under the “Administrative Measures for E‑Cigarettes.” Only tobacco‑flavored products may be sold, and only at physical stores holding a tobacco retail license; fruit‑flavored e‑cigarettes and refillable devices are prohibited. Sales through any website, online shop, or social‑media platform other than the state‑run e‑cigarette trading platform are illegal, and sales to minors are forbidden. Consequently, fruit‑flavored e‑cigarettes that are still available are sold through illicit channels outside regulatory oversight. This is also how synthetic‑cannabinoid‑laced “high‑effect” e‑cigarettes enter the market; see Section 22, Item 4 (“Do not accept unknown cartridges”). The review examined only legally regulated nicotine‑containing products; unverified e‑liquid mixtures were not included. As a first step, it is advisable to try the medication described in Item 3 of this section, which offers stronger evidence and lower cost.\nEvidence A. This topic is controversial. WHO does not recommend e‑cigarettes as a smoking‑cessation tool, citing insufficient long‑term safety data and concerns that they may attract youth to nicotine. The UK, however, includes them in its quit‑smoking services. In China, e‑cigarette sales are not completely banned but are tightly regulated under the “Administrative Measures for E‑Cigarettes.” Only tobacco‑flavored products may be sold, and only at physical stores holding a tobacco retail license; fruit‑flavored e‑cigarettes and refillable devices are prohibited. Sales through any website, online shop, or social‑media platform other than the state‑run e‑cigarette trading platform are illegal, and sales to minors are forbidden. Consequently, fruit‑flavored e‑cigarettes that are still available are sold through illicit channels outside regulatory oversight. This is also how synthetic‑cannabinoid‑laced “high‑effect” e‑cigarettes enter the market; see Section 22, Item 4 (“Do not accept unknown cartridges”). The review examined only legally regulated nicotine‑containing products; unverified e‑liquid mixtures were not included. As a first step, it is advisable to try the medication described in Item 3 of this section, which offers stronger evidence and lower cost.\nPossible trade-off: The source summarizes the return this way: “Switching to nicotine‑containing e‑cigarettes helps roughly 60% more people quit smoking than nicotine patches — this finding is quite reliable. However, e‑cigarettes are not harmless; long‑term safety data remain limited. For people who have never smoked, there is absolutely no benefit to using them.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Lindson N, Livingstone-Banks J, Butler AR, et al. (2026). Electronic cigarettes for smoking cessation. Cochrane Database of Systematic Reviews, 8, CD010216.: https://doi.org/10.1002/14651858.CD010216.pub11\n国家烟草专卖局 (2022). 电子烟管理办法（国家烟草专卖局公告 2022 年第 1 号，2022 年 5 月 1 日施行）第十八条：从事电子烟零售业务，要向烟草专卖行政主管部门申领烟草专卖零售许可证。第二十二条：「禁止向未成年人出售电子烟产品。」第二十三条第二款：「任何个人、法人或者其他组织不得通过本办法规定的电子烟交易管理平台以外的信息网络销售电子烟产品、雾化物和电子烟用烟碱等。」第二十六条：「禁止销售除烟草口味外的调味电子烟和可自行添加雾化物的电子烟。」.: http://www.gov.cn/gongbao/content/2022/content_5697988.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-007 · Not drinking sugary drinks — even switching to sugar-free ones doesn’t help ### 7. Not drinking sugary drinks — even switching to sugar-free ones doesn’t help\n\n- Cost: There’s no cost involved, nor does it take any extra time. Switching to plain water or sugar-free tea can even save money. The real challenge is breaking the habit of drinking sweet beverages, including sugar-free ones.\n- In plain terms: People who drink more than two sugary drinks per day have about a 20% higher chance of dying during the same period compared to those who rarely drink them. Those who consume one to two per day still face a roughly 10% higher risk. Switching to sugar-free versions brings no benefit: individuals drinking two or more sugar-free drinks daily actually have a 25% higher risk of death.\n- Benefit: Two large U.S. studies followed large groups of people without any subgroup categorization; together they included around 118,000 participants and documented 36,000 deaths. Those drinking two or more sugary drinks daily had a 21% higher risk of death compared to those consuming less than one per month (HR 1.21). For those drinking one to two per day, the risk rose by about 14% (HR 1.14). The European EPIC study followed 450,000 people across 10 countries under similar conditions; again no subgroups were defined. Compared to those drinking less than one sugary drink per month, daily consumers of two or more sugary drinks faced an 8% higher risk (HR 1.08, 95% CI 1.01–1.16). Those drinking two or more sugar-free drinks daily had a 26% higher risk (HR 1.26, 95% CI 1.16–1.35). When all types of soft drinks were considered together, the risk increase was about 17% (HR 1.17, 95% CI 1.11–1.22).\n- Evidence grade: A\n- Sources:Malik VS et al. (2019). Long-Term Consumption of Sugar-Sweetened and Artificially Sweetened Beverages and Risk of Mortality in US Adults. Circulation. ; Mullee A, Romaguera D, Pearson-Stuttard J, et al. (2019). Association Between Soft Drink Consumption and Mortality in 10 European Countries. JAMA Internal Medicine, 179(11), 1479-1490. \n- Notes: There is ongoing debate regarding sugar-free drinks. The association between sugar-free drinks and health outcomes appears even stronger than that of sugary drinks, which likely reflects reverse causality: individuals who are already overweight or have diabetes tend to switch to sugar-free versions. Therefore, we cannot claim sugar-free drinks are more harmful based on this alone. Nevertheless, this evidence clearly shows that the idea “switching to sugar-free drinks solves the problem” lacks any factual support. The safest choice remains plain water or sugar-free tea. Additionally, these studies rely solely on observational tracking rather than controlled trials; people who consume more sugary drinks often lead less healthy lifestyles overall, which may contribute to the observed higher risk figures.\nEvidence A. There is ongoing debate regarding sugar-free drinks. The association between sugar-free drinks and health outcomes appears even stronger than that of sugary drinks, which likely reflects reverse causality: individuals who are already overweight or have diabetes tend to switch to sugar-free versions. Therefore, we cannot claim sugar-free drinks are more harmful based on this alone. Nevertheless, this evidence clearly shows that the idea “switching to sugar-free drinks solves the problem” lacks any factual support. The safest choice remains plain water or sugar-free tea. Additionally, these studies rely solely on observational tracking rather than controlled trials; people who consume more sugary drinks often lead less healthy lifestyles overall, which may contribute to the observed higher risk figures.\nPossible trade-off: The source summarizes the return this way: “People who drink more than two sugary drinks per day have about a 20% higher chance of dying during the same period compared to those who rarely drink them. Those who consume one to two per day still face a roughly 10% higher risk. Switching to sugar-free versions brings no benefit: individuals drinking two or more sugar-free drinks daily actually have a 25% higher risk of death.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Malik VS 等 (2019). Long-Term Consumption of Sugar-Sweetened and Artificially Sweetened Beverages and Risk of Mortality in US Adults. Circulation.: https://doi.org/10.1161/CIRCULATIONAHA.118.037401\nMullee A, Romaguera D, Pearson-Stuttard J, et al. (2019). Association Between Soft Drink Consumption and Mortality in 10 European Countries. JAMA Internal Medicine, 179(11), 1479-1490.: https://doi.org/10.1001/jamainternmed.2019.2478\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-008 · Not chewing betel nut ### 8. Not chewing betel nut\n\n- Cost: It costs nothing, takes no time, and saves money that would otherwise be spent on betel nut. The hard part is breaking the habit of chewing it.\n- In plain terms: People who chew betel nut have roughly a 20% higher chance of dying during the same period compared to non-chewers. Their risk of developing diabetes and metabolic syndrome is nearly 50% higher. Additional risks for oral and esophageal cancer also apply.\n- Benefit: Data from 17 Asian studies involving 388,000 participants show that chewing betel nut raises overall mortality risk by about 21% relative to non-chewers (relative risk 1.21, P=0.02). This effect applies to 179,600 of those participants. The risk of diabetes rises by roughly 47% (1.47), while metabolic syndrome risk increases by about 51% (1.51). Betel nut itself is also a known risk factor for oral and esophageal cancer.\n- Evidence grade: A\n- Sources:Yamada T, Hara K, Kadowaki T (2013). Chewing betel quid and the risk of metabolic disease, cardiovascular disease, and all-cause mortality: a meta-analysis. PLoS One, 8(8), e70679. \n- Notes: The longer and more frequently one chews betel nut, the greater the risk of oral cancer becomes. After quitting, this risk gradually declines over time. Betel nut mixed with tobacco poses an even greater danger.\nEvidence A. The longer and more frequently one chews betel nut, the greater the risk of oral cancer becomes. After quitting, this risk gradually declines over time. Betel nut mixed with tobacco poses an even greater danger.\nPossible trade-off: The source summarizes the return this way: “People who chew betel nut have roughly a 20% higher chance of dying during the same period compared to non-chewers. Their risk of developing diabetes and metabolic syndrome is nearly 50% higher. Additional risks for oral and esophageal cancer also apply.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Yamada T, Hara K, Kadowaki T (2013). Chewing betel quid and the risk of metabolic disease, cardiovascular disease, and all-cause mortality: a meta-analysis. PLoS One, 8(8), e70679.: https://doi.org/10.1371/journal.pone.0070679\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-009 · Switch household salt to low‑sodium (potassium‑rich) salt ### 9. Switch household salt to low‑sodium (potassium‑rich) salt \n\n- Cost: One bag costs a few yuan more than regular salt. It’s easy to switch when you shop, adding virtually no extra time. The taste stays almost the same. \n- In plain terms: For people who have had a stroke or are over 60 with hypertension, switching to low‑sodium salt can lower their chance of dying within five years by about 12% and the risk of another stroke by roughly 14%. \n- Benefit: A randomized trial conducted in rural China enrolled 20,995 participants — all stroke survivors or adults aged 60+ with hypertension — and followed them for 4.74 years. Those using low‑sodium salt had a 12% lower risk of death (RR 0.88), a 14% lower risk of stroke (RR 0.86), and a 13% lower risk of major cardiovascular events (RR 0.87) compared with the regular‑salt group. No statistically significant difference emerged between the groups regarding episodes of excessively high blood potassium levels. \n- Evidence grade: A \n- Sources:Neal B et al. (2021). Effect of Salt Substitution on Cardiovascular Events and Death. NEJM. ; O'Donnell M et al. (2014). Urinary sodium and potassium excretion, mortality, and cardiovascular events. NEJM. (disputing party PURE) \n- Notes: This finding is somewhat controversial. The PURE study only recorded long‑term outcomes without random assignment; it reported that individuals excreting less than 3 g of sodium per day faced a roughly 27% higher risk of death or cardiovascular events, while those excreting more than 7 g per day faced a 15% higher risk. According to PURE, both very low and very high sodium intake are detrimental, with moderate intake being optimal. However, the Chinese rural trial only partially replaced regular salt with low‑sodium salt, so sodium levels did not drop to the extremes examined in PURE. Moreover, the trial involved only high‑risk elderly participants; younger, healthier individuals would likely gain far less benefit. People with impaired kidney function or those taking potassium‑sparing medications should consult a physician before making this switch.\nEvidence A. This finding is somewhat controversial. The PURE study only recorded long‑term outcomes without random assignment; it reported that individuals excreting less than 3 g of sodium per day faced a roughly 27% higher risk of death or cardiovascular events, while those excreting more than 7 g per day faced a 15% higher risk. According to PURE, both very low and very high sodium intake are detrimental, with moderate intake being optimal. However, the Chinese rural trial only partially replaced regular salt with low‑sodium salt, so sodium levels did not drop to the extremes examined in PURE. Moreover, the trial involved only high‑risk elderly participants; younger, healthier individuals would likely gain far less benefit. People with impaired kidney function or those taking potassium‑sparing medications should consult a physician before making this switch.\nPossible trade-off: The source summarizes the return this way: “For people who have had a stroke or are over 60 with hypertension, switching to low‑sodium salt can lower their chance of dying within five years by about 12% and the risk of another stroke by roughly 14%.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Neal B 等 (2021). Effect of Salt Substitution on Cardiovascular Events and Death. NEJM.: https://doi.org/10.1056/NEJMoa2105675\nO'Donnell M 等 (2014). Urinary sodium and potassium excretion, mortality, and cardiovascular events. NEJM.: https://doi.org/10.1056/NEJMoa1311889\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-010 · Brush teeth thoroughly and floss daily; replace missing teeth promptly ### 10. Brush teeth thoroughly and floss daily; replace missing teeth promptly\n\n- Cost: Dental floss or interdental brushes cost just a few dozen yuan per year, while professional cleanings run about 100–200 yuan each. It takes only two to three extra minutes per day. The real challenge is making flossing a daily habit.\n- In plain terms: People who floss daily have roughly a 10% lower chance of dying over the same period. For elderly individuals with no natural teeth, the risk of death is about 90% higher. Those with fewer than 20 natural teeth face roughly double the risk.\n- Benefit: A Japanese study followed 9,676 participants for six years. Those who used interdental cleaning tools saw their mortality risk drop by about 11% (hazard ratio 0.89). Those who used tongue cleaners saw a 23% reduction (HR 0.77). When multiple studies of community-dwelling seniors are combined, people with no natural teeth have roughly 1.87 times the risk of death (95% CI 1.35–2.59). Those with fewer than 20 natural teeth face about 2.04 times the risk (95% CI 1.67–2.49).\n- Evidence grade: B\n- Sources:Wang K, Matsuyama Y, Kiuchi S, et al. (2026). Routine oral health practices and all-cause mortality. Journal of Dentistry. ; Ko MJ, Seo S, So JS, et al. (2026). Deteriorated oral health and function as risk factors for physical disability and mortality in community-dwelling older adults: a systematic review and meta-analysis. European Geriatric Medicine. \n- Notes: This topic remains debated. These studies are purely observational; individuals with poor dental health often also have poorer overall health and lower socioeconomic status. It is unclear whether poor dental health harms overall health or whether poor health leads to poor dental health. Regardless, the cost of proper dental care is very low, and periodontal disease and missing teeth do directly affect eating ability.\nEvidence B. This topic remains debated. These studies are purely observational; individuals with poor dental health often also have poorer overall health and lower socioeconomic status. It is unclear whether poor dental health harms overall health or whether poor health leads to poor dental health. Regardless, the cost of proper dental care is very low, and periodontal disease and missing teeth do directly affect eating ability.\nPossible trade-off: The source summarizes the return this way: “People who floss daily have roughly a 10% lower chance of dying over the same period. For elderly individuals with no natural teeth, the risk of death is about 90% higher. Those with fewer than 20 natural teeth face roughly double the risk.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Wang K, Matsuyama Y, Kiuchi S, et al. (2026). Routine oral health practices and all-cause mortality. Journal of Dentistry.: https://doi.org/10.1016/j.jdent.2026.106789\nKo MJ, Seo S, So JS, et al. (2026). Deteriorated oral health and function as risk factors for physical disability and mortality in community-dwelling older adults: a systematic review and meta-analysis. European Geriatric Medicine.: https://doi.org/10.1007/s41999-025-01319-4\nYaacob M, Worthington HV, Deacon SA, et al. (2014). Powered versus manual toothbrushing for oral health. Cochrane Database of Systematic Reviews.: https://doi.org/10.1002/14651858.CD002281.pub3\nDeacon SA, Glenny AM, Deery C, et al. (2010). Different powered toothbrushes for plaque control and gingival health. Cochrane Database of Systematic Reviews.: https://doi.org/10.1002/14651858.CD004971.pub2\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-011 · Walking 7,000–8,000 steps per day, or accumulating 150–300 minutes of brisk walking each week ### 11. Walking 7,000–8,000 steps per day, or accumulating 150–300 minutes of brisk walking each week\n\n\n- Cost: It costs nothing. In terms of steps, walking 60–90 minutes daily can easily be split into short bouts during commutes or errands. In terms of time, it requires just 20–45 minutes per day. The real challenge is maintaining this habit over the long term.\n\n- In plain terms: People who walk roughly 7,800 steps daily have a mortality risk roughly 45% lower than those walking only 3,500 steps. The same pattern holds when measured by time: those who engage in 150–300 minutes of brisk walking weekly face about 30% lower risk than inactive individuals. Beyond a certain threshold, further increases bring little extra benefit; for people over 60, 6,000–8,000 steps per day is sufficient. Meeting either step target is enough.\n\n- Benefit: Fifteen studies tracking large groups of people were combined for analysis without subgrouping. These studies included 47,471 participants and 3,013 deaths. When grouped by daily step counts, the lowest group had a median of 3,553 steps/day; the next three groups had medians of 5,801, 7,842, and 10,901 steps/day. Their mortality risks were roughly 40%, 45%, and 53% lower than the lowest group (HR 0.60, 0.55, 0.47 respectively). For those over 60, benefits plateau after reaching 6,000–8,000 steps/day; for younger adults, the plateau appears at 8,000–10,000 steps/day. Another analysis found benefits begin at around 3,867 steps/day; each additional 1,000 steps/day reduces mortality risk by roughly 15%. When measured by exercise time, individuals meeting 1–2 times the recommended weekly activity level (7.5–15 MET·h/week, equivalent to 150–300 minutes of brisk walking) had a mortality risk about 31% lower than inactive people (HR 0.69). Those below this threshold still saw a 20% reduction (HR 0.80), while those exceeding it 3–5 times saw a maximum reduction of 39% (HR 0.61). Further increases bring no additional benefit, though they pose no harm (HR 0.69 at >10 times the threshold). A final study using accelerometers showed that the top quarter of participants in terms of moderate-to-vigorous activity had a mortality risk roughly 48% lower than the bottom quarter (HR 0.52). Accelerometers are wearable devices that measure actual physical activity levels.\n\n- Evidence grade: A\n- Sources:Paluch AE et al. (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. ; Banach M et al. (2023). The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis. European Journal of Preventive Cardiology. ; Arem H et al. (2015). Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship. JAMA Internal Medicine. ; Ekelund U et al. (2019). Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysis. BMJ. \n\n- Notes: Step counts and exercise time describe the same behavior; meeting either target suffices. The greatest benefit is seen when increasing daily steps from 4,000 to 7,000; there is no need to reach 10,000 steps. It is important to note that these studies merely track activity levels; the least active participants often include those already ill or frail, which can inflate observed risk differences. Studies relying on accelerometer measurements tend to involve shorter follow-ups and older populations, so their reported benefits may be somewhat overestimated. Nevertheless, the overall trend of greater activity leading to better outcomes remains clear.\nEvidence A. Step counts and exercise time describe the same behavior; meeting either target suffices. The greatest benefit is seen when increasing daily steps from 4,000 to 7,000; there is no need to reach 10,000 steps. It is important to note that these studies merely track activity levels; the least active participants often include those already ill or frail, which can inflate observed risk differences. Studies relying on accelerometer measurements tend to involve shorter follow-ups and older populations, so their reported benefits may be somewhat overestimated. Nevertheless, the overall trend of greater activity leading to better outcomes remains clear.\nPossible trade-off: The source summarizes the return this way: “People who walk roughly 7,800 steps daily have a mortality risk roughly 45% lower than those walking only 3,500 steps. The same pattern holds when measured by time: those who engage in 150–300 minutes of brisk walking weekly face about 30% lower risk than inactive individuals. Beyond a certain threshold, further increases bring little extra benefit; for people over 60, 6,000–8,000 steps per day is sufficient. Meeting either step target is enough.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Paluch AE 等 (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health.: https://doi.org/10.1016/S2468-2667(21)00302-9\nBanach M 等 (2023). The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis. European Journal of Preventive Cardiology.: https://doi.org/10.1093/eurjpc/zwad229\nArem H 等 (2015). Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship. JAMA Internal Medicine.: https://doi.org/10.1001/jamainternmed.2015.0533\nEkelund U 等 (2019). Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysis. BMJ.: https://doi.org/10.1136/bmj.l4570\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-012 · People with hypertension and high cholesterol should take their medication regularly as prescribed; never stop on their own. ### 12. People with hypertension and high cholesterol should take their medication regularly as prescribed; never stop on their own.\n\n- Cost: Generic hypertension drugs and statins cost only a few to several dozen yuan per month. They’re taken once daily, so they don’t require much time or effort. The real challenge is sticking to them long-term — once people feel better, they often stop taking them.\n- In plain terms: For every 10 mmHg drop in blood pressure, mortality decreases by roughly 13%, while stroke risk drops by about 27%. Each 1.0 mmol/L reduction in LDL cholesterol achieved by statins lowers mortality by roughly 10%. Those who take their medication as directed have a 30% to 45% lower risk of death compared to those who frequently miss doses.\n- Benefit: Pooled data from multiple randomized controlled trials show that a 10 mmHg reduction in systolic blood pressure (the “high” number in a blood pressure reading) lowers mortality by about 13% (RR 0.87) and major cardiovascular events by roughly 20% (RR 0.80). Stroke risk drops by around 27% (RR 0.73), while heart failure risk decreases by about 28% (RR 0.72). Statins also reduce LDL cholesterol; each 1.0 mmol/L drop lowers mortality by roughly 10% (RR 0.90) and major vascular events by about 22% (RR 0.78). Observational studies further indicate that patients who adhere to prescribed treatment regimens (≥80% compliance) enjoy significantly lower mortality rates: statin adherence reduces risk by about 45% (RR 0.55), while adherence to antihypertensive therapy lowers risk by roughly 29% (RR 0.71).\n- Evidence grade: A\n- Sources:Ettehad D et al. (2016). Blood pressure lowering for prevention of cardiovascular disease and death: a systematic review and meta-analysis. Lancet. ; Cholesterol Treatment Trialists' (CTT) Collaboration (2010). Efficacy and safety of more intensive lowering of LDL cholesterol: a meta-analysis of data from 170 000 participants in 26 randomised trials. Lancet. ; Chowdhury R et al. (2013). Adherence to cardiovascular therapy: a meta-analysis of prevalence and clinical consequences. European Heart Journal. \n- Notes: Only individuals deemed by doctors to need medication should follow this advice; healthy people do not require it. The figures regarding “consistent medication use” stem from observational data; those who stick to treatment tend to be more disciplined overall, which may inflate perceived benefits. The mortality reductions linked to blood pressure control and statins are more firmly supported by randomized trials than any potential benefits of tighter blood glucose control.\nEvidence A. Only individuals deemed by doctors to need medication should follow this advice; healthy people do not require it. The figures regarding “consistent medication use” stem from observational data; those who stick to treatment tend to be more disciplined overall, which may inflate perceived benefits. The mortality reductions linked to blood pressure control and statins are more firmly supported by randomized trials than any potential benefits of tighter blood glucose control.\nPossible trade-off: The source summarizes the return this way: “For every 10 mmHg drop in blood pressure, mortality decreases by roughly 13%, while stroke risk drops by about 27%. Each 1.0 mmol/L reduction in LDL cholesterol achieved by statins lowers mortality by roughly 10%. Those who take their medication as directed have a 30% to 45% lower risk of death compared to those who frequently miss doses.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Ettehad D 等 (2016). Blood pressure lowering for prevention of cardiovascular disease and death: a systematic review and meta-analysis. Lancet.: https://doi.org/10.1016/S0140-6736(15)01225-8\nCholesterol Treatment Trialists' (CTT) Collaboration (2010). Efficacy and safety of more intensive lowering of LDL cholesterol: a meta-analysis of data from 170 000 participants in 26 randomised trials. Lancet.: https://doi.org/10.1016/S0140-6736(10)61350-5\nChowdhury R 等 (2013). Adherence to cardiovascular therapy: a meta-analysis of prevalence and clinical consequences. European Heart Journal.: https://doi.org/10.1093/eurheartj/eht295\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-013 · Getting about 7 hours of sleep each night with a consistent schedule ### 13. Getting about 7 hours of sleep each night with a consistent schedule\n\n- Cost: No cost involved. You simply need to allocate time for sleep — most people achieve this by cutting back on phone usage. The real challenge is maintaining a fixed bedtime and wake‑time.\n- In plain terms: People who regularly get less than 7 hours of sleep have roughly a 10% higher chance of dying over time. The more irregular their schedule, the greater the risk. Those with the most regular sleep patterns enjoy a 20%–50% lower mortality risk compared to those with the least regular patterns. In other words, how consistent your sleep schedule is matters more than the total number of hours you sleep.\n- Benefit: A pooled analysis of 16 longitudinal studies — involving 1.38 million participants and 113 000 deaths — shows that short sleepers face a 12% higher risk of death (RR 1.12), while long sleepers face a 30% higher risk (RR 1.30). When sleep duration is grouped into categories, the 7‑hour bracket shows the lowest risk; each additional hour beyond 7 raises risk by about 13% (RR 1.13), and each hour less than 7 raises it by roughly 6% (RR 1.06). In the UK Biobank, wrist‑watch data from ~61 000 participants were used to rank them into five groups based on schedule regularity; the four more regular groups had a 20%–48% lower mortality risk than the least regular group. Another UK Biobank study tracked 51 562 individuals for new cardiovascular events; those with a social jet‑lag of 2 hours or more faced a 30% higher risk (HR 1.30, 95% CI 1.11–1.54), and this link persisted even among people getting a normal amount of sleep.\n- Evidence grade: A\n- Sources:Cappuccio FP et al. (2010). Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep. ; Yin J et al. (2017). Relationship of Sleep Duration With All-Cause Mortality and Cardiovascular Events: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. JAHA. ; Windred DP et al. (2024). Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study. Sleep. ; Kumar N, Krishnamurthy S (2026). Social jet lag is associated with incident cardiovascular disease independent of sleep duration and cardiac genetic risk. Journal of Internal Medicine. \n- Notes: The main issues to address are insufficient sleep and irregular schedules; there’s no need to deliberately shorten sleep time. The elevated risk seen in long sleepers is likely reversed causality — depression, chronic illness, and sleep apnea tend to cause longer sleep durations. Currently, only two longitudinal studies support the benefit of a regular schedule; both are observational and ungrouped, so they constitute B‑grade evidence on their own. For ways to recover after staying up late, see Section 38 (recovering sleep after a late night). 〔113000〕 〔61000〕 〔51562〕 〔3853〕\nEvidence A. The main issues to address are insufficient sleep and irregular schedules; there’s no need to deliberately shorten sleep time. The elevated risk seen in long sleepers is likely reversed causality — depression, chronic illness, and sleep apnea tend to cause longer sleep durations. Currently, only two longitudinal studies support the benefit of a regular schedule; both are observational and ungrouped, so they constitute B‑grade evidence on their own. For ways to recover after staying up late, see Section 38 (recovering sleep after a late night). 〔113000〕 〔61000〕 〔51562〕 〔3853〕\nPossible trade-off: The source summarizes the return this way: “People who regularly get less than 7 hours of sleep have roughly a 10% higher chance of dying over time. The more irregular their schedule, the greater the risk. Those with the most regular sleep patterns enjoy a 20%–50% lower mortality risk compared to those with the least regular patterns. In other words, how consistent your sleep schedule is matters more than the total number of hours you sleep.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Cappuccio FP 等 (2010). Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep.: https://doi.org/10.1093/sleep/33.5.585\nYin J 等 (2017). Relationship of Sleep Duration With All-Cause Mortality and Cardiovascular Events: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. JAHA.: https://doi.org/10.1161/JAHA.117.005947\nWindred DP 等 (2024). Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study. Sleep.: https://doi.org/10.1093/sleep/zsad253\nKumar N, Krishnamurthy S (2026). Social jet lag is associated with incident cardiovascular disease independent of sleep duration and cardiac genetic risk. Journal of Internal Medicine.: https://doi.org/10.1111/joim.70133\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-014 · Playing racket sports three times a week for 45 minutes each session ### 14. Playing racket sports three times a week for 45 minutes each session\n\n- Cost: The cost of court fees is typically a few dozen yuan per session. This amounts to roughly 2 hours of activity per week. The main challenge is arranging enough participants and securing a court, plus maintaining consistency week after week.\n- In plain terms: People who regularly play tennis, badminton, or table tennis have about half the risk of dying during the same period compared to non-players. Their risk of dying from cardiovascular causes is roughly 56% lower. Swimmers enjoy a similar benefit, with a 28% lower risk. No significant difference was observed between runners and soccer players in this data set.\n- Benefit: A UK-based study tracking 80,300 participants compared those who engaged in racket sports with those who did not. The former group had a 47% lower overall mortality risk (hazard ratio 0.53, 95% CI 0.40–0.69). Their risk of cardiovascular death was 56% lower (0.44, 95% CI 0.24–0.83). Racket sports here include tennis, badminton, and table tennis. For swimmers, these figures were 0.72 and 0.59 respectively; for aerobic exercise enthusiasts they were 0.73 and 0.64, and for cyclists 0.85. No statistically significant differences were found between runners and soccer players.\n- Evidence grade: A\n- Sources:Oja P, Kelly P, Pedisic Z, et al. (2017). Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adults. British Journal of Sports Medicine, 51(10), 812-817. \n- Notes: This finding remains somewhat controversial. Such studies are purely observational in nature. People who play racket sports tend to be healthier overall and enjoy more social interaction. The lack of difference seen among runners suggests that individual characteristics may play a role in how exercise impacts health outcomes. This does not mean running offers no benefits; a separate entry in this section examines overall exercise volume instead.\nEvidence A. This finding remains somewhat controversial. Such studies are purely observational in nature. People who play racket sports tend to be healthier overall and enjoy more social interaction. The lack of difference seen among runners suggests that individual characteristics may play a role in how exercise impacts health outcomes. This does not mean running offers no benefits; a separate entry in this section examines overall exercise volume instead.\nPossible trade-off: The source summarizes the return this way: “People who regularly play tennis, badminton, or table tennis have about half the risk of dying during the same period compared to non-players. Their risk of dying from cardiovascular causes is roughly 56% lower. Swimmers enjoy a similar benefit, with a 28% lower risk. No significant difference was observed between runners and soccer players in this data set.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Oja P, Kelly P, Pedisic Z, et al. (2017). Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adults. British Journal of Sports Medicine, 51(10), 812-817.: https://doi.org/10.1136/bjsports-2016-096822\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-015 · Accumulating brief bouts of strenuous activity like stair climbing or brisk walking to total 4–5 minutes per day ### 15. Accumulating brief bouts of strenuous activity like stair climbing or brisk walking to total 4–5 minutes per day\n\n- Cost: There is no cost involved, and no extra time needs to be set aside for exercise. The main challenge is remembering to climb stairs or walk briskly instead of taking shortcuts.\n- In plain terms: For individuals who do not exercise regularly, performing just three 1–2 minute bouts of strenuous activity each day can reduce their overall risk of death by roughly 40% compared to those who do none at all. Their risk of dying from cardiovascular causes also drops by nearly half. Such strenuous activities include stair climbing and brisk walking.\n- Benefit: A study conducted by the UK Biobank involved 25,200 participants who did not engage in regular exercise. After an average follow-up period of 6.9 years, 852 participants passed away. Those who completed three 1–2 minute bouts of strenuous activity daily saw their overall mortality risk and risk of cancer-related death drop by 38%–40%. Their risk of cardiovascular death fell by 48%–49%. Even those who accumulated just 4.4 minutes of such activity per day experienced a 26%–30% reduction in overall mortality and cancer death risk, as well as a 32%–34% drop in cardiovascular death risk.\n- Evidence grade: A\n- Sources:Stamatakis E, Ahmadi MN, Gill JMR, et al. (2022). Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality. Nature Medicine, 28, 2521-2529. \n- Notes: This finding is somewhat controversial. The study relied on wearable devices to accurately measure physical activity levels, which is more reliable than self-reported survey data. However, it remains an observational study without any randomized controlled trials, and the follow-up period was only 6.9 years. These results apply only to people who do not exercise regularly, and may not hold true for those who already maintain a regular exercise routine.\nEvidence A. This finding is somewhat controversial. The study relied on wearable devices to accurately measure physical activity levels, which is more reliable than self-reported survey data. However, it remains an observational study without any randomized controlled trials, and the follow-up period was only 6.9 years. These results apply only to people who do not exercise regularly, and may not hold true for those who already maintain a regular exercise routine.\nPossible trade-off: The source summarizes the return this way: “For individuals who do not exercise regularly, performing just three 1–2 minute bouts of strenuous activity each day can reduce their overall risk of death by roughly 40% compared to those who do none at all. Their risk of dying from cardiovascular causes also drops by nearly half. Such strenuous activities include stair climbing and brisk walking.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Stamatakis E, Ahmadi MN, Gill JMR, et al. (2022). Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality. Nature Medicine, 28, 2521-2529.: https://doi.org/10.1038/s41591-022-02100-x\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-016 · 30–60 minutes of strength training per week ### 16. 30–60 minutes of strength training per week\n\n- Cost: Doing bodyweight squats and push-ups costs nothing. Aim for 1–2 sessions per week, each lasting 20–30 minutes. The real challenge is fitting this into your weekly schedule.\n- In plain terms: People who engage in 30–60 minutes of strength training each week have a 10–20% lower risk of dying during that period compared to those who don’t train at all. Training beyond this amount won’t bring any extra benefit. Combining strength training with aerobic exercise yields the best results.\n- Benefit: When multiple observational studies are pooled together (without subgroup analysis), individuals who perform strength training show a 10%–17% reduction in mortality risk relative to non‑trainers. This benefit peaks at roughly 30–60 minutes of weekly training, delivering a 10%–20% risk drop; more training does not further improve outcomes. Those who also do aerobic exercise enjoy an even lower mortality risk than those who do neither type of exercise.\n- Evidence grade: A\n- Sources:Momma H et al. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine. \n- Notes: These studies rely on follow‑up tracking, with participants self‑reporting their activity levels. The evidence supporting the notion that “excessive training can be detrimental” is quite weak, so there’s no need to cap training volume for that reason. For older adults, strength training also helps prevent falls and preserve muscle mass; those benefits are discussed in Section 1.\nEvidence A. These studies rely on follow‑up tracking, with participants self‑reporting their activity levels. The evidence supporting the notion that “excessive training can be detrimental” is quite weak, so there’s no need to cap training volume for that reason. For older adults, strength training also helps prevent falls and preserve muscle mass; those benefits are discussed in Section 1.\nPossible trade-off: The source summarizes the return this way: “People who engage in 30–60 minutes of strength training each week have a 10–20% lower risk of dying during that period compared to those who don’t train at all. Training beyond this amount won’t bring any extra benefit. Combining strength training with aerobic exercise yields the best results.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Momma H 等 (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine.: https://doi.org/10.1136/bjsports-2021-105061\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-017 · Don’t sit for too long at a time — get up and move every now and then ### 17. Don’t sit for too long at a time — get up and move every now and then\n\n- Cost: It costs nothing; getting up a few times doesn’t take much time at all. The hard part is that once you sit down, you tend to lose track of time, so you need a reminder.\n- In plain terms: People who sit the longest have a 2.6 times higher chance of dying during the same period compared to those who sit the least. Sitting continuously for long stretches adds extra risk on top of that. However, if you get 60–75 minutes of moderate-intensity activity each day, this extra risk from prolonged sitting is largely offset.\n- Benefit: One U.S. observational study used accelerometers to measure activity levels without grouping participants. It divided people into four groups based on their total daily sitting time. Those in the group with the most daily sitting time had a 2.63 times higher risk of death than those in the group with the least (HR 2.63). The study also split participants into four groups based on the longest continuous sitting period; those in the group with the longest continuous sitting time had a 1.96 times higher risk than those in the group with the shortest continuous sitting time (HR 1.96). This shows that both total daily sitting time and the length of each continuous sitting period are independently linked to mortality risk. Another meta-analysis of millions of participants also used observational data without grouping. It found that people who sat for over 8 hours a day and did little to no exercise had a 1.59 times higher risk of death compared to those who sat for less than 4 hours a day and were the most active. For the most active group, even if they sat for over 8 hours a day, their risk ratio was only 1.04 — no statistically significant difference was observed.\n- Evidence grade: A\n- Sources:Diaz KM et al. (2017). Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults: A National Cohort Study. Annals of Internal Medicine. ; Ekelund U et al. (2016). Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women. Lancet. \n- Notes: The reliable conclusion here is that how much you move matters more than how long you sit; when you get enough exercise, the extra risk from prolonged sitting largely disappears. It’s worth noting that these studies are purely observational, so many of the people who sit the most already have underlying health issues — the “2.63 times higher risk” partly reflects this pre-existing health condition. Additionally, the same meta-analysis found that watching TV for over 3 hours a day increases risk across all activity levels; for the most active group, this risk threshold only rises to 5 hours a day.\nEvidence A. The reliable conclusion here is that how much you move matters more than how long you sit; when you get enough exercise, the extra risk from prolonged sitting largely disappears. It’s worth noting that these studies are purely observational, so many of the people who sit the most already have underlying health issues — the “2.63 times higher risk” partly reflects this pre-existing health condition. Additionally, the same meta-analysis found that watching TV for over 3 hours a day increases risk across all activity levels; for the most active group, this risk threshold only rises to 5 hours a day.\nPossible trade-off: The source summarizes the return this way: “People who sit the longest have a 2.6 times higher chance of dying during the same period compared to those who sit the least. Sitting continuously for long stretches adds extra risk on top of that. However, if you get 60–75 minutes of moderate-intensity activity each day, this extra risk from prolonged sitting is largely offset.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Diaz KM 等 (2017). Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults: A National Cohort Study. Annals of Internal Medicine.: https://doi.org/10.7326/M17-0212\nEkelund U 等 (2016). Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women. Lancet.: https://doi.org/10.1016/S0140-6736(16)30370-1\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-018 · Eat less processed meat (ham, bacon, sausages, luncheon meat) ### 18. Eat less processed meat (ham, bacon, sausages, luncheon meat)\n\n- Cost: It costs nothing — in fact, it saves money — and doesn’t take extra time. The hard part is simply eating less of a food you really enjoy.\n- In plain terms: People who eat the most ham, bacon, sausages, and similar processed meats have a roughly 20% higher chance of dying during the same period compared to those who eat the least. For every extra serving of processed meat consumed daily, that risk rises by another 20%.\n- Benefit: When multiple long‑term studies are pooled together (without separating participants into groups), the group eating the most processed meat faces about a 23% higher risk of death (RR 1.23) than the group eating the least. For all red meat combined, the increase is about 29% (RR 1.29). Unprocessed red meat raises the risk by roughly 10% (RR 1.10), though this difference isn’t statistically significant. Another analysis looks at daily intake: each extra daily serving of processed meat adds about a 23% higher death risk (RR 1.23), while each extra serving of red meat adds about 10% (RR 1.10).\n- Evidence grade: A\n- Sources:Larsson SC, Orsini N (2014). Red meat and processed meat consumption and all-cause mortality: a meta-analysis. American Journal of Epidemiology. ; Schwingshackl L et al. (2017). Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. American Journal of Clinical Nutrition. ; Johnston BC et al. (2019). Unprocessed Red Meat and Processed Meat Consumption: Dietary Guideline Recommendations From the NutriRECS Consortium. Annals of Internal Medicine. (disputing party NutriRECS guide) \n- Notes: This is a contested area. The NutriRECS guidelines apply the standard GRADE evidence‑rating system and deem these studies “not very reliable.” They end up giving only a very weak recommendation: “continue eating as you do now.” The debate centers on whether the evidence is strong enough, not on the overall direction of the findings. No studies have shown any benefit from eating processed meat, and the effect of unprocessed red meat appears minimal and statistically insignificant. The key takeaway is to limit processed meat consumption.\nEvidence A. This is a contested area. The NutriRECS guidelines apply the standard GRADE evidence‑rating system and deem these studies “not very reliable.” They end up giving only a very weak recommendation: “continue eating as you do now.” The debate centers on whether the evidence is strong enough, not on the overall direction of the findings. No studies have shown any benefit from eating processed meat, and the effect of unprocessed red meat appears minimal and statistically insignificant. The key takeaway is to limit processed meat consumption.\nPossible trade-off: The source summarizes the return this way: “People who eat the most ham, bacon, sausages, and similar processed meats have a roughly 20% higher chance of dying during the same period compared to those who eat the least. For every extra serving of processed meat consumed daily, that risk rises by another 20%.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Larsson SC, Orsini N (2014). Red meat and processed meat consumption and all-cause mortality: a meta-analysis. American Journal of Epidemiology.: https://doi.org/10.1093/aje/kwt261\nSchwingshackl L 等 (2017). Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. American Journal of Clinical Nutrition.: https://doi.org/10.3945/ajcn.117.153148\nJohnston BC 等 (2019). Unprocessed Red Meat and Processed Meat Consumption: Dietary Guideline Recommendations From the NutriRECS Consortium. Annals of Internal Medicine.: https://doi.org/10.7326/M19-1621\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-019 · Drink less or no alcohol ### 19. Drink less or no alcohol\n\n- Cost: There is no cost at all — it saves money and time. The only difficulty is handling social pressure to drink.\n- In plain terms: After consuming 100 g of pure alcohol per week, the more one drinks, the earlier they tend to die. 100 g of pure alcohol is roughly equivalent to 2.5 L of beer. At age 40, people who drink 100–200 g per week lose about half a year of life expectancy; those drinking 200–350 g lose 1–2 years; and those drinking over 350 g lose 4–5 years. Overall, the healthiest amount to consume is none at all.\n- Benefit: A combined analysis of 83 longitudinal studies involving 600,000 drinkers showed that the lowest mortality risk occurs at consumption levels of no more than 100 g of pure alcohol per week — roughly 2.5 L of beer at 5% alcohol content, or 300 mL of 40% alcohol spirits. At age 40, drinking 100–200 g per week shortens life expectancy by about 6 months; 200–350 g shortens it by 1–2 years; and over 350 g shortens it by 4–5 years. The Global Burden of Disease Study 2016 also concluded that zero alcohol consumption per week carries the lowest overall health risk. One adjusted analysis found that daily consumption of 1.3–24 g of alcohol was linked to a 7% lower mortality risk (RR 0.93) compared to lifelong abstainers, though this difference was not statistically significant. Daily consumption of 45–64 g raised risk by 19% (RR 1.19), and 65 g or more raised it by 35% (RR 1.35).\n- Evidence grade: A\n- Sources:Wood AM et al. (2018). Risk thresholds for alcohol consumption: combined analysis of individual-participant data for 599 912 current drinkers in 83 prospective studies. Lancet. ; GBD 2016 Alcohol Collaborators (2018). Alcohol use and burden for 195 countries and territories, 1990–2016: a systematic analysis for the Global Burden of Disease Study 2016. Lancet. ; Zhao J et al. (2023). Association Between Daily Alcohol Intake and Risk of All-Cause Mortality: A Systematic Review and Meta-analyses. JAMA Network Open. ; Di Castelnuovo A et al. (2006). Alcohol dosing and total mortality in men and women: an updated meta-analysis of 34 prospective studies. Archives of Internal Medicine. (disputing party) \n- Notes: This topic remains debated. Proponents of the “moderate drinking is beneficial” view cite a meta-analysis of 34 long-term studies showing that light drinkers have up to 17–18% lower overall mortality rates; they define “light” as up to 4 drinks per day for men and 2 for women. However, critics argue that abstainer groups often include people who stopped drinking due to illness or those with pre-existing health issues. After adjusting for such factors, the protective effect of moderate drinking disappears. Given this uncertainty, the safest conclusion is that drinking less does not meaningfully extend life, while drinking more definitely shortens it. There is no evidence supporting the idea of “starting to drink for health reasons.” Practical advice on cutting back is provided in Section 21, and guidance on quitting daily drinking is given in Section 20.\nEvidence A. This topic remains debated. Proponents of the “moderate drinking is beneficial” view cite a meta-analysis of 34 long-term studies showing that light drinkers have up to 17–18% lower overall mortality rates; they define “light” as up to 4 drinks per day for men and 2 for women. However, critics argue that abstainer groups often include people who stopped drinking due to illness or those with pre-existing health issues. After adjusting for such factors, the protective effect of moderate drinking disappears. Given this uncertainty, the safest conclusion is that drinking less does not meaningfully extend life, while drinking more definitely shortens it. There is no evidence supporting the idea of “starting to drink for health reasons.” Practical advice on cutting back is provided in Section 21, and guidance on quitting daily drinking is given in Section 20.\nPossible trade-off: The source summarizes the return this way: “After consuming 100 g of pure alcohol per week, the more one drinks, the earlier they tend to die. 100 g of pure alcohol is roughly equivalent to 2.5 L of beer. At age 40, people who drink 100–200 g per week lose about half a year of life expectancy; those drinking 200–350 g lose 1–2 years; and those drinking over 350 g lose 4–5 years. Overall, the healthiest amount to consume is none at all.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Wood AM 等 (2018). Risk thresholds for alcohol consumption: combined analysis of individual-participant data for 599 912 current drinkers in 83 prospective studies. Lancet.: https://doi.org/10.1016/S0140-6736(18)30134-X\nGBD 2016 Alcohol Collaborators (2018). Alcohol use and burden for 195 countries and territories, 1990–2016: a systematic analysis for the Global Burden of Disease Study 2016. Lancet.: https://doi.org/10.1016/S0140-6736(18)31310-2\nZhao J 等 (2023). Association Between Daily Alcohol Intake and Risk of All-Cause Mortality: A Systematic Review and Meta-analyses. JAMA Network Open.: https://doi.org/10.1001/jamanetworkopen.2023.6185\nDi Castelnuovo A 等 (2006). Alcohol dosing and total mortality in men and women: an updated meta-analysis of 34 prospective studies. Archives of Internal Medicine.: https://doi.org/10.1001/archinte.166.22.2437\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-020 · People who drink daily and experience tremors and palpitations when they stop should not try to quit on their own ### 20. People who drink daily and experience tremors and palpitations when they stop should not try to quit on their own\n\n\n- Cost: Seeing a psychiatrist or addiction specialist costs just a few to several dozen yuan. In severe cases, a short hospital stay may be required.\n- In plain terms: Individuals who consume large amounts of alcohol every day can suffer from withdrawal symptoms when they suddenly stop. Mild cases involve tremors, sweating, palpitations, and insomnia; severe cases may lead to seizures or delirium tremens — a life‑threatening emergency. A nationwide Norwegian health registry follow-up found that those who had experienced delirium tremens had an 8% annual mortality rate thereafter. If you wish to quit, consult a doctor first and describe exactly how much you drink each day.\n- Benefit: A 2026 clinical review notes that chronic heavy drinkers often develop withdrawal syndrome after abrupt cessation or a major reduction in intake; symptoms include tremors, autonomic hyperactivity, anxiety, insomnia, perceptual disturbances, seizures, and delirium tremens — conditions that are “common and potentially fatal” in general medical practice. Norway’s nationwide registry included 36,287 individuals diagnosed with alcohol dependence, withdrawal states, or delirium tremens between 2009 and 2015. The annual mortality rate was 8.0% in the delirium tremens group, 5.0% in the withdrawal state group, and 3.6% in the alcohol dependence group. The standardized mortality ratio for the delirium tremens group was 9.8 (95% CI 8.9–10.7), indicating that their risk of death is roughly 9.8 times higher than that of age‑matched peers.\n- Evidence grade: B\n- Sources:Caputo F, Lungaro L, Costanzini A, De Giorgio R, Addolorato G (2026). Alcohol withdrawal syndrome in hospitalized patients: a practical review. European Journal of Internal Medicine, 107103. ; Bramness JG, Heiberg IH, Høye A, Rossow I (2023). Mortality and alcohol-related morbidity in patients with delirium tremens, alcohol withdrawal state or alcohol dependence in Norway: A register-based prospective cohort study. Addiction, 118(12), 2352–2359. \n- Notes: How to tell if you need help: If you drink almost every day, experience tremors, sweating, palpitations, or insomnia when you skip a day, or feel better after a morning drink, you should not attempt to quit on your own. Standard medical treatment involves using benzodiazepines to manage the acute phase and administering thiamine (vitamin B1) supplementation. The B grade reflects that the Norwegian data describe “what happens to people who have already had delirium tremens” rather than “what occurs when someone tries to quit independently”; the link between these two situations is an inference. Quitting alcohol is still advisable, but it should be done under medical supervision. For guidance on moderate drinking levels, see section 19; strategies for reducing intake are outlined in section 21.\nEvidence B. How to tell if you need help: If you drink almost every day, experience tremors, sweating, palpitations, or insomnia when you skip a day, or feel better after a morning drink, you should not attempt to quit on your own. Standard medical treatment involves using benzodiazepines to manage the acute phase and administering thiamine (vitamin B1) supplementation. The B grade reflects that the Norwegian data describe “what happens to people who have already had delirium tremens” rather than “what occurs when someone tries to quit independently”; the link between these two situations is an inference. Quitting alcohol is still advisable, but it should be done under medical supervision. For guidance on moderate drinking levels, see section 19; strategies for reducing intake are outlined in section 21.\nPossible trade-off: The source summarizes the return this way: “Individuals who consume large amounts of alcohol every day can suffer from withdrawal symptoms when they suddenly stop. Mild cases involve tremors, sweating, palpitations, and insomnia; severe cases may lead to seizures or delirium tremens — a life‑threatening emergency. A nationwide Norwegian health registry follow-up found that those who had experienced delirium tremens had an 8% annual mortality rate thereafter. If you wish to quit, consult a doctor first and describe exactly how much you drink each day.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Caputo F, Lungaro L, Costanzini A, De Giorgio R, Addolorato G (2026). Alcohol withdrawal syndrome in hospitalized patients: a practical review. European Journal of Internal Medicine, 107103.: https://doi.org/10.1016/j.ejim.2026.107103\nBramness JG, Heiberg IH, Høye A, Rossow I (2023). Mortality and alcohol-related morbidity in patients with delirium tremens, alcohol withdrawal state or alcohol dependence in Norway: A register-based prospective cohort study. Addiction, 118(12), 2352–2359.: https://doi.org/10.1111/add.16297\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-021 · To drink less, first tally how much you drink each week, then chat briefly with a doctor. ### 21. To drink less, first tally how much you drink each week, then chat briefly with a doctor.\n\n- Cost: No cost at all. Just count the number of drinks each day and jot it down. Asking your doctor about this during a routine visit costs nothing extra.\n- In plain terms: A doctor can spend a few minutes reviewing your weekly alcohol intake, explaining the associated risks, and helping you set a realistic goal. After a year, people following this approach typically cut their weekly consumption by about 20 grams of pure alcohol — roughly equivalent to half a liter of beer. Longer consultations do not bring any additional benefits. For those already struggling with heavy drinking, two medications have been proven effective abroad: roughly one in twelve treated individuals stops drinking excessively after treatment.\n- Benefit: Data from 34 randomized trials involving 15,197 participants show that individuals receiving brief interventions ended up drinking 20 grams less pure alcohol per week than those receiving minimal or no intervention (95% confidence interval: 12–28 grams; evidence of moderate quality). The average baseline consumption among these participants was 244 grams per week. “Brief interventions” here refer to no more than five counseling sessions totaling under 60 minutes; longer sessions provide no extra advantage. Regarding medications: 122 trials with 22,803 participants indicate that acamprosate helps one additional person per 12 treated to abstain from any drinking (95% CI: 8–26). Oral naltrexone at 50 mg daily also yields similar results — one extra abstainer per 12 patients (95% CI: 8–26).\n- Evidence grade: A\n- Sources:Kaner EF, Beyer FR, Muirhead C, et al. (2018). Effectiveness of brief alcohol interventions in primary care populations. Cochrane Database of Systematic Reviews, 2, CD004148. ; Jonas DE, Amick HR, Feltner C, et al. (2014). Pharmacotherapy for adults with alcohol use disorders in outpatient settings: a systematic review and meta-analysis. JAMA, 311(18), 1889–1900. \n- Notes: The benefit is classified as “small” because these figures reflect reductions in alcohol intake rather than lower mortality rates; per our guidelines, outcomes based on surrogate endpoints receive this rating. Most drug trials were conducted abroad, with participants already meeting criteria for alcohol dependence and receiving psychosocial support alongside medication; the reported benefits represent additional gains on top of those standard treatments. Availability and prescribing rules for these drugs in China depend on local medical practice and drug regulations; do not purchase them online without professional guidance. Those experiencing withdrawal symptoms should refer to section 20 of this chapter — do not attempt to quit abruptly on your own.\nEvidence A. The benefit is classified as “small” because these figures reflect reductions in alcohol intake rather than lower mortality rates; per our guidelines, outcomes based on surrogate endpoints receive this rating. Most drug trials were conducted abroad, with participants already meeting criteria for alcohol dependence and receiving psychosocial support alongside medication; the reported benefits represent additional gains on top of those standard treatments. Availability and prescribing rules for these drugs in China depend on local medical practice and drug regulations; do not purchase them online without professional guidance. Those experiencing withdrawal symptoms should refer to section 20 of this chapter — do not attempt to quit abruptly on your own.\nPossible trade-off: The source summarizes the return this way: “A doctor can spend a few minutes reviewing your weekly alcohol intake, explaining the associated risks, and helping you set a realistic goal. After a year, people following this approach typically cut their weekly consumption by about 20 grams of pure alcohol — roughly equivalent to half a liter of beer. Longer consultations do not bring any additional benefits. For those already struggling with heavy drinking, two medications have been proven effective abroad: roughly one in twelve treated individuals stops drinking excessively after treatment.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Kaner EF, Beyer FR, Muirhead C, et al. (2018). Effectiveness of brief alcohol interventions in primary care populations. Cochrane Database of Systematic Reviews, 2, CD004148.: https://doi.org/10.1002/14651858.CD004148.pub4\nJonas DE, Amick HR, Feltner C, et al. (2014). Pharmacotherapy for adults with alcohol use disorders in outpatient settings: a systematic review and meta-analysis. JAMA, 311(18), 1889–1900.: https://doi.org/10.1001/jama.2014.3628\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-022 · Eating a small handful of nuts daily ### 22. Eating a small handful of nuts daily\n\n- Cost: Consuming 28 grams per day costs roughly 200–300 yuan annually. It’s easy to fit into your routine without taking extra time.\n- In plain terms: People who regularly eat nuts have roughly 20% lower mortality rates than those who don’t. Even eating nuts just once a week yields a 10% reduction in risk. The greatest benefit is seen when intake reaches a daily handful.\n- Benefit: Two U.S.-based longitudinal studies tracked 119,000 participants over more than 3 million person-years. Compared to non-nut eaters: individuals consuming nuts less than once a week saw a 7% lower mortality risk (hazard ratio 0.93, 95% CI 0.90–0.96). Those eating nuts once a week had a 11% lower risk (0.89, 0.86–0.93). For intake of 2–4 times weekly, the reduction was 13% (0.87, 0.83–0.90); for 5–6 times weekly, 15% (0.85, 0.79–0.91). Daily consumption resulted in a 20% lower risk (0.80, 0.73–0.86).\n- Evidence grade: A\n- Sources:Bao Y, Han J, Hu FB, et al. (2013). Association of nut consumption with total and cause-specific mortality. New England Journal of Medicine, 369(21), 2001-2011. \n- Notes: Choose unsalted, unflavored varieties. Nuts are calorie-dense, so avoid eating them in excess as a snack. Keep in mind these studies only track long-term trends — nut eaters generally maintain healthier lifestyles overall, so these figures should be interpreted with some caution.\nEvidence A. Choose unsalted, unflavored varieties. Nuts are calorie-dense, so avoid eating them in excess as a snack. Keep in mind these studies only track long-term trends — nut eaters generally maintain healthier lifestyles overall, so these figures should be interpreted with some caution.\nPossible trade-off: The source summarizes the return this way: “People who regularly eat nuts have roughly 20% lower mortality rates than those who don’t. Even eating nuts just once a week yields a 10% reduction in risk. The greatest benefit is seen when intake reaches a daily handful.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Bao Y, Han J, Hu FB, et al. (2013). Association of nut consumption with total and cause-specific mortality. New England Journal of Medicine, 369(21), 2001-2011.: https://doi.org/10.1056/NEJMoa1307352\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-023 · Swapping some red meat for fish or poultry ### 23. Swapping some red meat for fish or poultry\n\n- Cost: There’s no extra cost or time involved. You’re simply substituting one type of meat for another — no additional purchases needed. The real challenge is adjusting your taste preferences.\n- In plain terms: Eating two extra servings of processed or red meat each week raises the risk of death by roughly 3% compared to normal intake. Switching to the same amount of fish or poultry eliminates this increase. Within this section, this effect is relatively minor; it’s an easy swap worth making without much effort.\n- Benefit: This conclusion comes from pooling data across six U.S. studies involving nearly 30,000 participants. Consuming two extra servings of processed meat weekly raised mortality risk by about 3% (hazard ratio 1.03, 95% CI 1.02–1.05). The same increase applied to unprocessed red meat (1.03, 1.01–1.05). However, replacing those servings with poultry resulted in a ratio of 0.99 (0.97–1.02), and fish gave 0.99 (0.97–1.01); neither showed any statistically significant difference.\n- Evidence grade: A\n- Sources:Zhong VW, Van Horn L, Greenland P, et al. (2020). Associations of Processed Meat, Unprocessed Red Meat, Poultry, or Fish Intake With Incident Cardiovascular Disease and All-Cause Mortality. JAMA Internal Medicine, 180(4), 503-512. \n- Notes: The impact of swapping just two servings per week is quite small; don’t expect a major lifespan extension from this change. When spending money on meat, choosing fish or poultry is the wiser option.\nEvidence A. The impact of swapping just two servings per week is quite small; don’t expect a major lifespan extension from this change. When spending money on meat, choosing fish or poultry is the wiser option.\nPossible trade-off: The source summarizes the return this way: “Eating two extra servings of processed or red meat each week raises the risk of death by roughly 3% compared to normal intake. Switching to the same amount of fish or poultry eliminates this increase. Within this section, this effect is relatively minor; it’s an easy swap worth making without much effort.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Zhong VW, Van Horn L, Greenland P, et al. (2020). Associations of Processed Meat, Unprocessed Red Meat, Poultry, or Fish Intake With Incident Cardiovascular Disease and All-Cause Mortality. JAMA Internal Medicine, 180(4), 503-512.: https://doi.org/10.1001/jamainternmed.2019.6969\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-024 · Swap some refined rice and flour for whole grains ### 24. Swap some refined rice and flour for whole grains\n\n- Cost: Whole grain options like brown rice, oats, and whole wheat flour cost slightly more than refined varieties, and they require no extra prep time. The main challenge is getting used to their different texture.\n- In plain terms: People who eat an extra 90 g of whole grains daily have a roughly 17% lower risk of dying during the same period. That amount equals about three servings. The risk continues to drop when intake rises to around 200 g per day.\n- Benefit: Pooled data from multiple observational studies (no intervention groups used) shows that adding 90 g of whole grains each day lowers mortality risk by roughly 17% (RR 0.83). This 90 g figure corresponds to three servings. The protective effect remains evident up to 210–225 g per day. Another pooled analysis found that each additional daily serving reduces risk by about 8% (RR 0.92).\n- Evidence grade: A\n- Sources:Aune D et al. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. ; Schwingshackl L et al. (2017). Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. American Journal of Clinical Nutrition. \n- Notes: You do not need to replace all refined grains with whole grains — switching to half is already within the range where benefits are most pronounced. Keep in mind these studies are purely observational; people who eat more whole grains tend to be healthier overall, which may inflate the reported numbers. Results across individual studies also vary widely (I² 83%; higher values indicate greater inconsistency between study findings).\nEvidence A. You do not need to replace all refined grains with whole grains — switching to half is already within the range where benefits are most pronounced. Keep in mind these studies are purely observational; people who eat more whole grains tend to be healthier overall, which may inflate the reported numbers. Results across individual studies also vary widely (I² 83%; higher values indicate greater inconsistency between study findings).\nPossible trade-off: The source summarizes the return this way: “People who eat an extra 90 g of whole grains daily have a roughly 17% lower risk of dying during the same period. That amount equals about three servings. The risk continues to drop when intake rises to around 200 g per day.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Aune D 等 (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ.: https://doi.org/10.1136/bmj.i2716\nSchwingshackl L 等 (2017). Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. American Journal of Clinical Nutrition.: https://doi.org/10.3945/ajcn.117.153148\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-025 · Drinking tea more than three times a week ### 25. Drinking tea more than three times a week\n\n- Cost: It costs just a few dozen to a few hundred yuan per year. Brewing a cup takes only a few minutes, so it doesn’t take up much time at all.\n- In plain terms: People who regularly drink tea have a roughly 15% lower chance of dying during the same period. Starting at age 50, they can expect to live 1.26 years longer on average, and 1.41 extra years without developing any cardiovascular diseases.\n- Benefit: A study conducted in China involving 100,900 participants, called China-PAR, tracked half of them for 7.3 years. The results showed that people with a regular tea-drinking habit had a 15% lower risk of death (hazard ratio 0.85, 95% CI 0.79–0.90, which is a reliable range). For those starting at age 50, regular tea drinkers gain 1.41 extra years free from atherosclerotic cardiovascular diseases, and 1.26 extra years of overall life expectancy.\n- Evidence grade: A\n- Sources:Wang X, Liu F, Li J, et al. (2020). Tea consumption and the risk of atherosclerotic cardiovascular disease and all-cause mortality: The China-PAR project. European Journal of Preventive Cardiology, 27(18), 1956-1963. ; Tea mycotoxins: Cui P et al. (2020). Quantitative analysis and dietary risk assessment of aflatoxins in Chinese post-fermented dark tea. Food and Chemical Toxicology. ; Zhou H et al. (2022). Mycotoxins in Tea (Camellia sinensis (L.) Kuntze): Contamination and Dietary Exposure Profiling in the Chinese Population. Toxins. ; Green tea extract and liver damage: Hu J et al. (2018). The safety of green tea and green tea extract consumption in adults - Results of a systematic review. Regulatory Toxicology and Pharmacology. \n- Notes: There are some limitations to this research: it is purely observational, and Chinese men who drink tea tend to smoke and drink more than average. The researchers have accounted for some of these factors, but not all. Also, avoid drinking tea that is excessively hot; refer to the section on hot drink temperatures for more details. Some people worry about mycotoxins in tea; tests on 158 batches of dark tea found aflatoxin in just 2 batches, and the amount consumed via normal tea intake stays well below internationally accepted limits. Another study examining 352 tea samples for 16 types of mycotoxins found that only ochratoxin A in dark tea exceeded the safety limit on average, but even this amount is not considered a dietary risk for regular tea drinkers. Keep tea stored in a dry place, and discard any batches that have become damp or moldy. Tea extract capsules are a different story: taking large doses of concentrated catechins at one time can damage the liver, but this risk does not apply to brewed tea at all. Therefore, all the benefits mentioned here apply only to brewed tea, not to any tea extract supplements.\nEvidence A. There are some limitations to this research: it is purely observational, and Chinese men who drink tea tend to smoke and drink more than average. The researchers have accounted for some of these factors, but not all. Also, avoid drinking tea that is excessively hot; refer to the section on hot drink temperatures for more details. Some people worry about mycotoxins in tea; tests on 158 batches of dark tea found aflatoxin in just 2 batches, and the amount consumed via normal tea intake stays well below internationally accepted limits. Another study examining 352 tea samples for 16 types of mycotoxins found that only ochratoxin A in dark tea exceeded the safety limit on average, but even this amount is not considered a dietary risk for regular tea drinkers. Keep tea stored in a dry place, and discard any batches that have become damp or moldy. Tea extract capsules are a different story: taking large doses of concentrated catechins at one time can damage the liver, but this risk does not apply to brewed tea at all. Therefore, all the benefits mentioned here apply only to brewed tea, not to any tea extract supplements.\nPossible trade-off: The source summarizes the return this way: “People who regularly drink tea have a roughly 15% lower chance of dying during the same period. Starting at age 50, they can expect to live 1.26 years longer on average, and 1.41 extra years without developing any cardiovascular diseases.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Wang X, Liu F, Li J, et al. (2020). Tea consumption and the risk of atherosclerotic cardiovascular disease and all-cause mortality: The China-PAR project. European Journal of Preventive Cardiology, 27(18), 1956-1963.: https://doi.org/10.1177/2047487319894685\n茶叶霉菌毒素：Cui P 等 (2020). Quantitative analysis and dietary risk assessment of aflatoxins in Chinese post-fermented dark tea. Food and Chemical Toxicology.: https://doi.org/10.1016/j.fct.2020.111830\nZhou H 等 (2022). Mycotoxins in Tea (Camellia sinensis (L.) Kuntze): Contamination and Dietary Exposure Profiling in the Chinese Population. Toxins.: https://doi.org/10.3390/toxins14070452\n绿茶提取物与肝损伤：Hu J 等 (2018). The safety of green tea and green tea extract consumption in adults - Results of a systematic review. Regulatory Toxicology and Pharmacology.: https://doi.org/10.1016/j.yrtph.2018.03.019\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-026 · Drinking three to four cups of coffee daily, without sugar or cream ### 26. Drinking three to four cups of coffee daily, without sugar or cream\n\n\n- Cost: Making coffee at home costs just one or two yuan per day. It takes only a few minutes to brew a cup, so it doesn’t take up much time at all.\n- In plain terms: People who drink three to four cups of coffee each day have a roughly 17% lower chance of dying during the same period compared to those who don’t drink coffee at all.\n- Benefit: One review combined results from 201 separate studies; all of these original studies simply recorded data without any subgroup analysis. The overall finding was that daily coffee drinkers (3–4 cups) faced a 17% lower risk of death than non-drinkers (relative risk 0.83, 95% CI 0.79–0.88 — this is a reliable range).\n- Evidence grade: A\n- Sources:Poole R, Kennedy OJ, Roderick P, et al. (2017). Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. BMJ, 359, j5024. \n- Notes: There is some debate here: the original authors pointed out that almost all evidence comes from observational tracking studies, and they also noted that “reliable randomized controlled trials are needed to confirm a causal link.” In other words, to prove causation, participants would need to be randomly assigned to either a coffee-drinking or non-drinking group. For this benefit to apply, coffee should be consumed black; adding sugar or cream negates these positive effects. This recommendation does not apply to pregnant women, or to people suffering from arrhythmia, anxiety, or insomnia.\nEvidence A. There is some debate here: the original authors pointed out that almost all evidence comes from observational tracking studies, and they also noted that “reliable randomized controlled trials are needed to confirm a causal link.” In other words, to prove causation, participants would need to be randomly assigned to either a coffee-drinking or non-drinking group. For this benefit to apply, coffee should be consumed black; adding sugar or cream negates these positive effects. This recommendation does not apply to pregnant women, or to people suffering from arrhythmia, anxiety, or insomnia.\nPossible trade-off: The source summarizes the return this way: “People who drink three to four cups of coffee each day have a roughly 17% lower chance of dying during the same period compared to those who don’t drink coffee at all.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Poole R, Kennedy OJ, Roderick P, et al. (2017). Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. BMJ, 359, j5024.: https://doi.org/10.1136/bmj.j5024\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-027 · Eating 5 servings (about 400 g) of fruits and vegetables daily ### 27. Eating 5 servings (about 400 g) of fruits and vegetables daily\n\n- Cost: It costs only a few to a dozen yuan per day. You also need to spend some time washing and chopping them. The real challenge is buying and eating the required amount every single day.\n- In plain terms: Consuming an extra 200 g of fruits and vegetables each day lowers the risk of death by roughly 10% during the same period. People who eat 5 servings daily have a mortality risk that is about 13% lower than those eating just 2 servings. Eating more than that does not bring any further reduction in risk.\n- Benefit: When pooling data from multiple longitudinal studies (without subgroup analysis), an additional 200 g of fruits and vegetables per day is linked to a 10% drop in death risk (RR 0.90). This protective effect persists up to 800 g per day. A combined analysis of two large US longitudinal studies and 26 other studies shows that people eating 5 servings daily have a mortality risk that is about 13% lower than those eating only 2 servings (HR 0.87). The optimal mix is 2 servings of fruit and 3 servings of vegetables; any extra amount beyond that does not lower the risk further.\n- Evidence grade: A\n- Sources:Aune D et al. (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology. ; Wang DD et al. (2021). Fruit and Vegetable Intake and Mortality: Results From 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26 Cohort Studies. Circulation. \n- Notes: Eating 5 servings is sufficient; there is no need to reach 10 servings, as both studies agree on this point. Keep in mind that these studies are purely observational, so confounding factors are inevitable: people who eat more vegetables and fruit tend to have higher incomes, better education, and more physical activity than others. Therefore, the reported 10% risk reduction represents the upper limit of the true effect.\nEvidence A. Eating 5 servings is sufficient; there is no need to reach 10 servings, as both studies agree on this point. Keep in mind that these studies are purely observational, so confounding factors are inevitable: people who eat more vegetables and fruit tend to have higher incomes, better education, and more physical activity than others. Therefore, the reported 10% risk reduction represents the upper limit of the true effect.\nPossible trade-off: The source summarizes the return this way: “Consuming an extra 200 g of fruits and vegetables each day lowers the risk of death by roughly 10% during the same period. People who eat 5 servings daily have a mortality risk that is about 13% lower than those eating just 2 servings. Eating more than that does not bring any further reduction in risk.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Aune D 等 (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology.: https://doi.org/10.1093/ije/dyw319\nWang DD 等 (2021). Fruit and Vegetable Intake and Mortality: Results From 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26 Cohort Studies. Circulation.: https://doi.org/10.1161/CIRCULATIONAHA.120.048996\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-028 · Eat fewer ultra-processed foods (chips, instant noodles, pastries, ready meals) ### 28. Eat fewer ultra-processed foods (chips, instant noodles, pastries, ready meals)\n\n- Cost: There’s no direct monetary cost, but you’ll need to spend time cooking or selecting minimally processed ingredients every day. The real challenge is overcoming the long-standing habit of choosing convenience over health.\n- In plain terms: People who consume the most ultra-processed foods have a roughly 20% higher risk of dying during the study period compared to those who eat the least, and a 50% higher risk of dying from cardiovascular disease. However, this evidence is rated as low certainty, so these figures should be interpreted with caution.\n- Benefit: One systematic review combined data from multiple studies, even though those original studies did not group participants by ultra-processed food intake. The results showed that people eating more ultra-processed foods had a 21% higher risk of death (RR 1.21) and a 50% higher risk of cardiovascular death (RR 1.50) compared to those eating less. These findings are classified as “highly suggestive” and “convincing” respectively. Yet when assessed using the standard GRADE criteria, the overall certainty of this evidence is low or very low.\n- Evidence grade: A\n- Sources:Lane MM et al. (2024). Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. \n- Notes: There are three main points of debate here. First, the NOVA classification groups foods with vastly different nutritional profiles into the same category. Second, ultra-processed foods overlap heavily with sugary drinks and processed meat (see items 7 and 18), so it’s hard to isolate which factor is responsible for the observed effects. Third, GRADE ratings for this evidence are also low. Therefore, it’s unclear how much additional benefit this recommendation provides after following the other two. The opposing evidence comes from the same review’s low GRADE rating; no original studies have produced contradictory results to date. For now, focus on following items 7 and 18 — avoiding sugary drinks and limiting processed meat — before placing much emphasis on this recommendation.\nEvidence A. There are three main points of debate here. First, the NOVA classification groups foods with vastly different nutritional profiles into the same category. Second, ultra-processed foods overlap heavily with sugary drinks and processed meat (see items 7 and 18), so it’s hard to isolate which factor is responsible for the observed effects. Third, GRADE ratings for this evidence are also low. Therefore, it’s unclear how much additional benefit this recommendation provides after following the other two. The opposing evidence comes from the same review’s low GRADE rating; no original studies have produced contradictory results to date. For now, focus on following items 7 and 18 — avoiding sugary drinks and limiting processed meat — before placing much emphasis on this recommendation.\nPossible trade-off: The source summarizes the return this way: “People who consume the most ultra-processed foods have a roughly 20% higher risk of dying during the study period compared to those who eat the least, and a 50% higher risk of dying from cardiovascular disease. However, this evidence is rated as low certainty, so these figures should be interpreted with caution.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Lane MM 等 (2024). Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ.: https://doi.org/10.1136/bmj-2023-077310\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-029 · Switching from coal and wood to electricity or gas for cooking and heating ### 29. Switching from coal and wood to electricity or gas for cooking and heating\n\n- Cost: Rural households must replace their stoves and pay higher fuel costs, resulting in an annual expense of several hundred to over a thousand yuan. This is a one-time change that doesn’t require ongoing effort. In cities, most households already use electricity or gas.\n- In plain terms: People who cook with coal or wood face roughly a 10% higher chance of dying over the same period compared to those using electricity or gas. For those who heat their homes with coal or wood, the risk is about 14% higher. Those who have already switched to cleaner fuels have a mortality risk that is 13%–33% lower than those still relying on coal or wood.\n- Benefit: A Chinese longitudinal study tracked 271,000 adults without cardiovascular disease, recording their health outcomes without assigning them to groups. Individuals who cooked using solid fuels such as coal or wood had a mortality risk roughly 11% higher (HR 1.11) than those using electricity or gas. Those who used solid fuels for heating faced a 14% higher risk (HR 1.14). Among people who had switched from solid fuels to cleaner alternatives, the risk dropped by 13% for cooking (HR 0.87) and by 33% for heating (HR 0.67). Separate data also show that for every 10 µg/m³ increase in long-term exposure to outdoor PM2.5, the risk of death from natural causes rises by roughly 8% (RR 1.08). Natural causes refer to deaths not resulting from accidents.\n- Evidence grade: A\n- Sources:Yu K et al. (2018). Association of Solid Fuel Use With Risk of Cardiovascular and All-Cause Mortality in Rural China. JAMA. ; Chen J, Hoek G (2020). Long-term exposure to PM and all-cause and cause-specific mortality: A systematic review and meta-analysis. Environment International. \n- Notes: These studies merely track health outcomes over time. Households that switch to cleaner fuels are often wealthier, so part of the observed 0.67-fold reduction in risk is likely linked to socioeconomic factors. Regarding outdoor PM2.5, individual actions such as relocating, wearing masks, or using air purifiers have limited impact. There are no studies evaluating air purifiers based on mortality rates, so no specific figures are provided here. 〔104〕\nEvidence A. These studies merely track health outcomes over time. Households that switch to cleaner fuels are often wealthier, so part of the observed 0.67-fold reduction in risk is likely linked to socioeconomic factors. Regarding outdoor PM2.5, individual actions such as relocating, wearing masks, or using air purifiers have limited impact. There are no studies evaluating air purifiers based on mortality rates, so no specific figures are provided here. 〔104〕\nPossible trade-off: The source summarizes the return this way: “People who cook with coal or wood face roughly a 10% higher chance of dying over the same period compared to those using electricity or gas. For those who heat their homes with coal or wood, the risk is about 14% higher. Those who have already switched to cleaner fuels have a mortality risk that is 13%–33% lower than those still relying on coal or wood.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Yu K 等 (2018). Association of Solid Fuel Use With Risk of Cardiovascular and All-Cause Mortality in Rural China. JAMA.: https://doi.org/10.1001/jama.2018.2151\nChen J, Hoek G (2020). Long-term exposure to PM and all-cause and cause-specific mortality: A systematic review and meta-analysis. Environment International.: https://doi.org/10.1016/j.envint.2020.105974\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-030 · Let hot drinks cool down before drinking; avoid tea, soup, and coffee that are piping hot ### 30. Let hot drinks cool down before drinking; avoid tea, soup, and coffee that are piping hot\n\n- Cost: There’s no monetary cost — you just need to wait two to three extra minutes each time. The hard part is resisting the urge to drink them when you’re craving them.\n- In plain terms: Drinking tea that is extremely hot raises your risk of esophageal cancer by 8 times compared to drinking lukewarm tea. Even “hot” tea doubles that risk. If you drink tea less than two minutes after pouring it, your risk is 5 times higher than if you wait at least four minutes to drink it.\n- Benefit: In a high-risk area for esophageal cancer in northern Iran, researchers compared 300 patients with esophageal cancer to 571 healthy individuals. All results below are compared to people who drank lukewarm tea. Those who drank “hot” tea had roughly 2.07 times the risk of developing squamous cell carcinoma of the esophagus (95% CI: 1.28–3.35). For those who drank “extremely hot” tea, the risk was about 8.16 times higher (95% CI: 3.93–16.9). People who drank tea less than two minutes after pouring it had 5.41 times the risk of those who waited at least four minutes to drink it (95% CI: 2.63–11.1).\n- Evidence grade: A\n- Sources:Islami F, Pourshams A, Nasrollahzadeh D, et al. (2009). Tea drinking habits and oesophageal cancer in a high risk area in northern Iran: population based case-control study. BMJ, 338, b929. ; Loomis D, Guyton KZ, Grosse Y, et al. (2016). Carcinogenicity of drinking coffee, mate, and very hot beverages. Lancet Oncology, 17(7), 877-878. \n- Notes: The International Agency for Research on Cancer classifies hot drinks above 65°C as Group 2A carcinogens, meaning they are “probably carcinogenic to humans.” The same assessment also confirms that coffee itself is not carcinogenic. In China, high rates of esophageal cancer in regions such as Chaoshan and the Taihang Mountains are linked to the habit of drinking tea while it is still very hot.\nEvidence A. The International Agency for Research on Cancer classifies hot drinks above 65°C as Group 2A carcinogens, meaning they are “probably carcinogenic to humans.” The same assessment also confirms that coffee itself is not carcinogenic. In China, high rates of esophageal cancer in regions such as Chaoshan and the Taihang Mountains are linked to the habit of drinking tea while it is still very hot.\nPossible trade-off: The source summarizes the return this way: “Drinking tea that is extremely hot raises your risk of esophageal cancer by 8 times compared to drinking lukewarm tea. Even “hot” tea doubles that risk. If you drink tea less than two minutes after pouring it, your risk is 5 times higher than if you wait at least four minutes to drink it.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Islami F, Pourshams A, Nasrollahzadeh D, et al. (2009). Tea drinking habits and oesophageal cancer in a high risk area in northern Iran: population based case-control study. BMJ, 338, b929.: https://doi.org/10.1136/bmj.b929\nLoomis D, Guyton KZ, Grosse Y, et al. (2016). Carcinogenicity of drinking coffee, mate, and very hot beverages. Lancet Oncology, 17(7), 877-878.: https://doi.org/10.1016/S1470-2045(16)30239-X\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-031 · Getting some sun during the day — don’t stay out of the light all the time ### 31. Getting some sun during the day — don’t stay out of the light all the time\n\n- Cost: No cost at all. Just a few minutes each day — on your commute or during lunch breaks is enough.\n- In plain terms: Women who deliberately avoid sunlight can expect to live 0.6 to 2.1 years less than those who get the most sun exposure. Even non-smokers who avoid the sun tend to have lifespans similar to smokers who get plenty of sun.\n- Benefit: A Swedish study followed nearly 29,500 women for 20 years. Compared to the group getting the most sun, those who avoided it ended up living 0.6 to 2.1 years less. The authors noted that “non-smoking women who avoid sunlight have life expectancies comparable to smokers in the group getting the most sun exposure.”\n- Evidence grade: B\n- Sources:Lindqvist PG, Epstein E, Nielsen K, et al. (2016). Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort. Journal of Internal Medicine, 280(4), 375-387. \n- Notes: There are some caveats: Sweden’s high latitude means limited sunlight overall, so these findings may not directly apply to China. It’s also possible that people avoiding sun tend to be less physically active or less inclined to go outdoors. Also, avoid sunburn — wear protection under strong midday sun, since excessive exposure raises skin cancer risk.\nEvidence B. There are some caveats: Sweden’s high latitude means limited sunlight overall, so these findings may not directly apply to China. It’s also possible that people avoiding sun tend to be less physically active or less inclined to go outdoors. Also, avoid sunburn — wear protection under strong midday sun, since excessive exposure raises skin cancer risk.\nPossible trade-off: The source summarizes the return this way: “Women who deliberately avoid sunlight can expect to live 0.6 to 2.1 years less than those who get the most sun exposure. Even non-smokers who avoid the sun tend to have lifespans similar to smokers who get plenty of sun.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Lindqvist PG, Epstein E, Nielsen K, et al. (2016). Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort. Journal of Internal Medicine, 280(4), 375-387.: https://doi.org/10.1111/joim.12496\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-032 · Keeping BMI between 20–25; losing weight if overweight ### 32. Keeping BMI between 20–25; losing weight if overweight\n\n- Cost: There is no monetary cost. However, diet and exercise require daily time commitment. This is the most demanding guideline in the whole chapter: maintaining weight loss long-term is harder than losing it in the first place.\n- In plain terms: Mortality is lowest when BMI falls within 20–25. At BMI 27.5–30, risk rises by roughly 20%; at 30–35, it increases by about 45%; at 35–40, it nearly doubles. East Asian individuals are especially sensitive to excess weight — for every 5-point rise in BMI, risk climbs by roughly 40%.\n- Benefit: This analysis combined individual data from 239 longitudinal studies (no subgrouping was performed). Only three groups remained in the final dataset: non-smokers, individuals without chronic illnesses at enrollment, and those who survived at least five years after enrollment. Results showed that mortality risk was lowest at BMI 20–25. Between 25–27.5, risk rose by about 7% (HR 1.07); at 27.5–30, it climbed by 20% (HR 1.20); at 30–35, by 45% (HR 1.45); at 35–40, by 94% (HR 1.94); and at 40–60, it was 2.76 times higher (HR 2.76). For East Asian populations, each additional 5 kg/m² of BMI above 25 raised mortality risk by roughly 39% (HR 1.39).\n- Evidence grade: A\n- Sources:Global BMI Mortality Collaboration (2016). Body-mass index and all-cause mortality: individual-participant-data meta-analysis of 239 prospective studies in four continents. Lancet. ; Flegal KM et al. (2013). Association of all-cause mortality with overweight and obesity using standard body mass index categories: a systematic review and meta-analysis. JAMA. (disputing party) \n- Notes: This topic remains debated. Some researchers argue that being slightly overweight actually extends lifespan; their pooled data indicated a roughly 6% lower mortality risk for overweight individuals and 5% lower risk for those with mild obesity. The main disagreement centers on whether to exclude three specific data groups: smokers, individuals with pre-existing illnesses, and participants in the first few years after enrollment. Exclusion is recommended because severely ill patients often lose weight first. After removing these groups from the analysis of 239 studies, the elevated mortality risk associated with excess weight reappeared. It is also important to note that no randomized trials have proven that weight loss itself reduces overall mortality. The benefit figures above result from cross-sectional comparisons between people of different weights, not from direct proof that losing weight yields such reductions. Those aiming to lose weight need not obsess over meal timing; neither breakfast consumption nor the 16:8 intermittent fasting method offers any extra advantage — see Section 6, Item 26 for details.\nEvidence A. This topic remains debated. Some researchers argue that being slightly overweight actually extends lifespan; their pooled data indicated a roughly 6% lower mortality risk for overweight individuals and 5% lower risk for those with mild obesity. The main disagreement centers on whether to exclude three specific data groups: smokers, individuals with pre-existing illnesses, and participants in the first few years after enrollment. Exclusion is recommended because severely ill patients often lose weight first. After removing these groups from the analysis of 239 studies, the elevated mortality risk associated with excess weight reappeared. It is also important to note that no randomized trials have proven that weight loss itself reduces overall mortality. The benefit figures above result from cross-sectional comparisons between people of different weights, not from direct proof that losing weight yields such reductions. Those aiming to lose weight need not obsess over meal timing; neither breakfast consumption nor the 16:8 intermittent fasting method offers any extra advantage — see Section 6, Item 26 for details.\nPossible trade-off: The source summarizes the return this way: “Mortality is lowest when BMI falls within 20–25. At BMI 27.5–30, risk rises by roughly 20%; at 30–35, it increases by about 45%; at 35–40, it nearly doubles. East Asian individuals are especially sensitive to excess weight — for every 5-point rise in BMI, risk climbs by roughly 40%.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Global BMI Mortality Collaboration (2016). Body-mass index and all-cause mortality: individual-participant-data meta-analysis of 239 prospective studies in four continents. Lancet.: https://doi.org/10.1016/S0140-6736(16)30175-1\nFlegal KM 等 (2013). Association of all-cause mortality with overweight and obesity using standard body mass index categories: a systematic review and meta-analysis. JAMA.: https://doi.org/10.1001/jama.2012.113905\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-033 · Eating chili peppers four or more times per week ### 33. Eating chili peppers four or more times per week\n\n- Cost: There are no costs or time commitments involved.\n- In plain terms: People who eat chili peppers four or more times each week have a roughly 23% lower chance of dying during the same period compared to those who rarely consume them; their risk of cardiovascular-related death is also about one-third lower.\n- Benefit: A study conducted in Italy included 22,800 participants, with half of them followed for an average of 8.2 years. Over this period, 1,236 participants passed away. Those who ate chili peppers four or more times per week had a 23% lower risk of death relative to people who ate very little chili (hazard ratio 0.77, 95% CI 0.66–0.90). Their risk of cardiovascular-related death was also 34% lower (hazard ratio 0.66, 95% CI 0.50–0.86).\n- Evidence grade: B\n- Sources:Bonaccio M, Di Castelnuovo A, Costanzo S, et al. (2019). Chili Pepper Consumption and Mortality in Italian Adults. Journal of the American College of Cardiology, 74(25), 3139-3149. \n- Notes: There is some debate around these findings: the research was conducted in the context of a Mediterranean diet, so individuals who ate more chili peppers may have followed a diet overall more aligned with local traditional eating habits. Additionally, people suffering from gastroesophageal reflux, hemorrhoids, or irritable bowel syndrome may experience worsened symptoms from eating chili peppers, so they do not need to force themselves to consume it.\nEvidence B. There is some debate around these findings: the research was conducted in the context of a Mediterranean diet, so individuals who ate more chili peppers may have followed a diet overall more aligned with local traditional eating habits. Additionally, people suffering from gastroesophageal reflux, hemorrhoids, or irritable bowel syndrome may experience worsened symptoms from eating chili peppers, so they do not need to force themselves to consume it.\nPossible trade-off: The source summarizes the return this way: “People who eat chili peppers four or more times each week have a roughly 23% lower chance of dying during the same period compared to those who rarely consume them; their risk of cardiovascular-related death is also about one-third lower.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Bonaccio M, Di Castelnuovo A, Costanzo S, et al. (2019). Chili Pepper Consumption and Mortality in Italian Adults. Journal of the American College of Cardiology, 74(25), 3139-3149.: https://doi.org/10.1016/j.jacc.2019.09.068\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-034 · Drinking one or two servings of milk or yogurt daily ### 34. Drinking one or two servings of milk or yogurt daily\n\n- Cost: Only a few yuan per day, with no extra time required.\n- In plain terms: People who consume two or more servings of milk or yogurt each day have a roughly 17% lower chance of dying during the same period compared to those who do not drink any.\n- Benefit: The PURE study followed over 136,000 participants across 21 countries for an average of 9.1 years; 6,796 of them passed away. Those who ate two or more servings of dairy products daily faced a 17% lower risk of death than non-consumers (hazard ratio 0.83, 95% CI 0.72–0.96). This trend was statistically significant (P=0.0052).\n- Evidence grade: B\n- Sources:Dehghan M, Mente A, Rangarajan S, et al. (2018). Association of dairy intake with cardiovascular disease and mortality in 21 countries from five continents (PURE): a prospective cohort study. Lancet, 392(10161), 2288-2297. \n- Notes: A key point of debate is that PURE included many participants from low- and middle-income countries; the fact that they could afford daily dairy intake suggests better socioeconomic status, which is hard to fully rule out as a confounding factor. Additionally, people with lactose intolerance can safely switch to yogurt or low-lactose milk instead of drinking regular milk.\nEvidence B. A key point of debate is that PURE included many participants from low- and middle-income countries; the fact that they could afford daily dairy intake suggests better socioeconomic status, which is hard to fully rule out as a confounding factor. Additionally, people with lactose intolerance can safely switch to yogurt or low-lactose milk instead of drinking regular milk.\nPossible trade-off: The source summarizes the return this way: “People who consume two or more servings of milk or yogurt each day have a roughly 17% lower chance of dying during the same period compared to those who do not drink any.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Dehghan M, Mente A, Rangarajan S, et al. (2018). Association of dairy intake with cardiovascular disease and mortality in 21 countries from five continents (PURE): a prospective cohort study. Lancet, 392(10161), 2288-2297.: https://doi.org/10.1016/S0140-6736(18)31812-9\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-035 · Eggs need not be avoided, but don’t eat three or four daily ### 35. Eggs need not be avoided, but don’t eat three or four daily\n\n- Cost: No cost involved, and it takes no extra time.\n- In plain terms: Eating an extra half whole egg each day raises the overall mortality risk by roughly 7%. Swapping that half egg for egg whites, fish, poultry, or nuts actually lowers the risk of death across all categories. There’s no need to cut eggs out of your diet, just avoid consuming three or four daily.\n- Benefit: A U.S. study tracking 521,000 people found that 129,000 participants died over time. Those who ate an extra half whole egg daily had a 7% higher mortality risk (hazard ratio 1.07, 95% CI 1.06–1.08, a reliable range). Replacing that half egg with equal amounts of egg whites, poultry, fish, dairy, or nuts and legumes further reduces mortality risk, including for cardiovascular disease, cancer, and respiratory conditions.\n- Evidence grade: B\n- Sources:Zhuang P, Wu F, Mao L, et al. (2021). Egg and cholesterol consumption and mortality from cardiovascular and different causes in the United States: A population-based cohort study. PLoS Medicine, 18(2), e1003508. \n- Notes: This topic remains highly debated: other long‑term studies of large populations and meta‑analyses have found no link between egg consumption and mortality. The U.S. Dietary Guidelines have also removed the previous daily cholesterol limit. The key takeaway is to avoid eating three or four eggs daily; one egg per day poses no concern.\nEvidence B. This topic remains highly debated: other long‑term studies of large populations and meta‑analyses have found no link between egg consumption and mortality. The U.S. Dietary Guidelines have also removed the previous daily cholesterol limit. The key takeaway is to avoid eating three or four eggs daily; one egg per day poses no concern.\nPossible trade-off: The source summarizes the return this way: “Eating an extra half whole egg each day raises the overall mortality risk by roughly 7%. Swapping that half egg for egg whites, fish, poultry, or nuts actually lowers the risk of death across all categories. There’s no need to cut eggs out of your diet, just avoid consuming three or four daily.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Zhuang P, Wu F, Mao L, et al. (2021). Egg and cholesterol consumption and mortality from cardiovascular and different causes in the United States: A population-based cohort study. PLoS Medicine, 18(2), e1003508.: https://doi.org/10.1371/journal.pmed.1003508\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-036 · Take baths whenever you can — don’t limit yourself to showers ### 36. Take baths whenever you can — don’t limit yourself to showers\n\n- Cost: It costs a bit more in water and electricity; each bath takes about half an hour.\n- In plain terms: People who bathe almost daily have roughly 28% lower risk of cardiovascular events and about 46% lower risk of brain hemorrhage compared to those who bathe fewer than twice a week.\n- Benefit: A Japanese study involving 30,000 participants followed over 19 years identified 2,097 cardiovascular events. Those who bathed almost daily showed roughly 28% lower risk of cardiovascular events than those bathing no more than twice a week (hazard ratio 0.72, 95% CI 0.62–0.84). The risk of coronary heart disease was about 35% lower (0.65, 0.45–0.94), stroke risk dropped by roughly 26% (0.74, 0.62–0.87), and brain hemorrhage risk fell by about 46% (0.54, 0.40–0.73).\n- Evidence grade: B\n- Sources:Ukai T, Iso H, Yamagishi K, et al. (2020). Habitual tub bathing and risks of incident coronary heart disease and stroke. Heart, 106(10), 732-737. \n- Notes: There are some caveats: these results come from a Japanese population with a strong bathtub culture; most Chinese households lack the facilities for daily baths. Also, water should not be too hot and baths should not be excessively long. For older adults and those with existing cardiovascular or cerebrovascular conditions, very hot water and prolonged immersion can actually be dangerous — Japan sees many elderly deaths in bathtubs each year.\nEvidence B. There are some caveats: these results come from a Japanese population with a strong bathtub culture; most Chinese households lack the facilities for daily baths. Also, water should not be too hot and baths should not be excessively long. For older adults and those with existing cardiovascular or cerebrovascular conditions, very hot water and prolonged immersion can actually be dangerous — Japan sees many elderly deaths in bathtubs each year.\nPossible trade-off: The source summarizes the return this way: “People who bathe almost daily have roughly 28% lower risk of cardiovascular events and about 46% lower risk of brain hemorrhage compared to those who bathe fewer than twice a week.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Ukai T, Iso H, Yamagishi K, et al. (2020). Habitual tub bathing and risks of incident coronary heart disease and stroke. Heart, 106(10), 732-737.: https://doi.org/10.1136/heartjnl-2019-315752\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-037 · 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. ### 37. 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.\n\n\n- Cost: Free. Just set an alarm before you nap; it requires very little willpower.\n\n- In plain terms: People who nap for less than an hour show no increase in mortality or chronic disease risk, and their mental clarity actually improves. In contrast, those who nap for over an hour face roughly a 30% higher risk of coronary heart disease, and about a 20% higher risk of diabetes and obesity. So set that alarm and wake up after half an hour. If you find yourself needing a one- or two-hour nap every day just to function, that’s a clear sign you should get a medical check-up.\n\n- Benefit: One umbrella meta-analysis compiled data from 16 separate meta-analyses covering 244 health outcomes. An umbrella meta-analysis essentially aggregates findings from multiple existing meta-analyses. Its conclusions: individuals who nap for less than 60 minutes show no rise in overall mortality or chronic disease risk, and experience the greatest improvement in cognitive function (SMD 0.69, 95% CI 0.37–1.00—a reliable range). Naps lasting 20–30 minutes provide the biggest boost to physical performance (SMD 0.99, 95% CI 0.67–1.31). On the other hand, people who nap for over an hour face a roughly 30% higher risk of coronary heart disease, and about a 20% higher risk of diabetes and obesity. Another study used wrist-worn monitors to objectively measure naps in 1,338 adults aged 56 and older, rather than relying on self-reported questionnaires. After up to 19 years of follow-up, 926 participants had died. For every extra hour of napping, mortality risk rose by about 13% (HR 1.13, 95% CI 1.04–1.23). Each additional daily nap added roughly 7% to mortality risk (HR 1.07, 95% CI 1.02–1.13). People who napped in the morning faced a roughly 30% higher risk compared to those who napped earlier in the afternoon (HR 1.30, 95% CI 1.03–1.64).\n\n- Evidence grade: B\n- Sources:Du P, Li J, Hua Z, et al. (2026). Multiple Health Outcomes of Daytime Napping: A Comprehensive Umbrella Review. Public Health Reviews. ; Gao C, Cai R, Zheng X, et al. (2026). Objectively Measured Daytime Napping Patterns and All-Cause Mortality in Older Adults. JAMA Network Open. ; Dashti HS et al. (2021). Genetic determinants of daytime napping and effects on cardiometabolic health. Nature Communications. \n\n- Notes: This topic remains somewhat controversial. Both of the aforementioned studies merely recorded nap duration without stratifying participants by health status. It’s quite possible that individuals who habitually nap for long periods already suffer from sleep apnea, anemia, hypothyroidism, depression, or other chronic conditions; thus it’s hard to isolate exactly how much of the observed mortality increase is directly attributable to napping itself. Two Mendelian randomization studies involving 453,000 and 541,000 participants respectively found only one consistent link: the more frequently a person naps, the slightly higher their blood pressure and waist circumference become. No causal effect on coronary heart disease or diabetes was detected. Consequently, you shouldn’t view “shortening naps” as a reliable strategy for lowering mortality. The recommendation to “seek medical evaluation” is essentially a Level C suggestion: if daytime fatigue is so severe that you need a lengthy nap, first examine your nighttime sleep quality; be sure to screen for sleep apnea if you snore or experience breathing pauses during sleep, and also run blood tests and thyroid function tests. For tips on how short naps can boost alertness, see Section 3, Item 11 (a 10‑minute nap in the afternoon works wonders). Information on optimal nighttime sleep duration can be found in Section 13 of this chapter (aim for seven hours per night).\nEvidence B. This topic remains somewhat controversial. Both of the aforementioned studies merely recorded nap duration without stratifying participants by health status. It’s quite possible that individuals who habitually nap for long periods already suffer from sleep apnea, anemia, hypothyroidism, depression, or other chronic conditions; thus it’s hard to isolate exactly how much of the observed mortality increase is directly attributable to napping itself. Two Mendelian randomization studies involving 453,000 and 541,000 participants respectively found only one consistent link: the more frequently a person naps, the slightly higher their blood pressure and waist circumference become. No causal effect on coronary heart disease or diabetes was detected. Consequently, you shouldn’t view “shortening naps” as a reliable strategy for lowering mortality. The recommendation to “seek medical evaluation” is essentially a Level C suggestion: if daytime fatigue is so severe that you need a lengthy nap, first examine your nighttime sleep quality; be sure to screen for sleep apnea if you snore or experience breathing pauses during sleep, and also run blood tests and thyroid function tests. For tips on how short naps can boost alertness, see Section 3, Item 11 (a 10‑minute nap in the afternoon works wonders). Information on optimal nighttime sleep duration can be found in Section 13 of this chapter (aim for seven hours per night).\nPossible trade-off: The source summarizes the return this way: “People who nap for less than an hour show no increase in mortality or chronic disease risk, and their mental clarity actually improves. In contrast, those who nap for over an hour face roughly a 30% higher risk of coronary heart disease, and about a 20% higher risk of diabetes and obesity. So set that alarm and wake up after half an hour. If you find yourself needing a one- or two-hour nap every day just to function, that’s a clear sign you should get a medical check-up.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Du P, Li J, Hua Z, 等 (2026). Multiple Health Outcomes of Daytime Napping: A Comprehensive Umbrella Review. Public Health Reviews.: https://doi.org/10.3389/phrs.2026.1609013\nGao C, Cai R, Zheng X, 等 (2026). Objectively Measured Daytime Napping Patterns and All-Cause Mortality in Older Adults. JAMA Network Open.: https://doi.org/10.1001/jamanetworkopen.2026.7938\nDashti HS 等 (2021). Genetic determinants of daytime napping and effects on cardiometabolic health. Nature Communications.: https://doi.org/10.1038/s41467-020-20585-3\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-038 · Catch up on sleep the night after a sleepless night — don’t wait until the weekend ### 38. Catch up on sleep the night after a sleepless night — don’t wait until the weekend\n\n- Cost: No cost at all. Those extra hour or two of sleep you make up are exactly what you’d have wanted to get anyway.\n- In plain terms: People who get less sleep than they need and fail to make it up the following night have roughly a 15% higher risk of mortality compared to those with regular sleep patterns. Those who are severely sleep-deprived and still don’t catch up face a 42% higher risk. For people who do make up the lost sleep, no such elevated risk is observed. So, if you stay up late, go to bed early the next night.\n- Benefit: This meta-analysis involved 85,618 participants from the UK Biobank, with an average age of 61.8 years. Wrist-worn monitors tracked their daily sleep patterns over a median follow-up period of 8 years. The researchers first identified “sleep deficit nights” for each individual — nights when they got more than 2.5 hours less sleep than their personal sleep needs. The first night after such a deficit was labelled a “catch-up night”, and if participants got more sleep than required that night, it counted as a successful catch-up. Based on this, five distinct sleep patterns were identified. Compared to people with regular sleep schedules, those who were sleep-deprived and failed to catch up had a 15% higher all-cause mortality risk (HR 1.15, 95% CI 1.01–1.31). For those with a cumulative sleep deficit exceeding 3.5 hours and no catch-up, this risk rose to 42% (HR 1.42, 1.24–1.63). No significant risk elevation was found in either of the two groups that did make up their sleep deficit; for those who caught up after a moderate deficit, the HR was 1.12 (0.98–1.28). Among people who naturally get less sleep, those who were sleep-deprived and did not catch up had a 19% higher mortality risk (HR 1.19, 1.01–1.40), while those with severe sleep deficits and no catch-up faced a 38% higher risk (HR 1.38, 1.17–1.63). These findings were replicated in a separate US health survey involving 4,586 participants.\n- Evidence grade: B\n- Sources:Li X, Zhang M, Li Z, et al. (2026). Acute sleep rebound following sleep restriction is associated with reduced mortality risk. Nature Communications. \n- Notes: This is an observational study with no formal grouping of participants. It is possible that people who cannot catch up on sleep are inherently busier or in poorer health, a factor this study does not fully account for. The fact that no risk elevation was detected in the two catch-up groups only means no statistically significant difference was found; their point estimates remain above 1, so catching up on sleep does not completely eliminate all risk. Therefore, if you stay up late, you should aim to make up the lost sleep as soon as possible, but this does not give you a free pass to regularly sacrifice sleep. For the purposes of this study, “catching up on sleep” refers to getting extra sleep on the first night after a deficit, and does not include waiting until the weekend to make up the total deficit. Maintaining a regular sleep schedule where you stay up on weekdays and catch up on weekends — a pattern known as social jetlag — is itself linked to cardiovascular disease; see item 13 in this section (aim to get around 7 hours of sleep per night with consistent sleep times). The recommendation to wake up at the same time every day, including on weekends (see item 2 in section 3) does not conflict with this advice: it simply encourages you to go to bed early on the night after a sleepless night, rather than sleeping in until noon the following day.\nEvidence B. This is an observational study with no formal grouping of participants. It is possible that people who cannot catch up on sleep are inherently busier or in poorer health, a factor this study does not fully account for. The fact that no risk elevation was detected in the two catch-up groups only means no statistically significant difference was found; their point estimates remain above 1, so catching up on sleep does not completely eliminate all risk. Therefore, if you stay up late, you should aim to make up the lost sleep as soon as possible, but this does not give you a free pass to regularly sacrifice sleep. For the purposes of this study, “catching up on sleep” refers to getting extra sleep on the first night after a deficit, and does not include waiting until the weekend to make up the total deficit. Maintaining a regular sleep schedule where you stay up on weekdays and catch up on weekends — a pattern known as social jetlag — is itself linked to cardiovascular disease; see item 13 in this section (aim to get around 7 hours of sleep per night with consistent sleep times). The recommendation to wake up at the same time every day, including on weekends (see item 2 in section 3) does not conflict with this advice: it simply encourages you to go to bed early on the night after a sleepless night, rather than sleeping in until noon the following day.\nPossible trade-off: The source summarizes the return this way: “People who get less sleep than they need and fail to make it up the following night have roughly a 15% higher risk of mortality compared to those with regular sleep patterns. Those who are severely sleep-deprived and still don’t catch up face a 42% higher risk. For people who do make up the lost sleep, no such elevated risk is observed. So, if you stay up late, go to bed early the next night.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Li X, Zhang M, Li Z, 等 (2026). Acute sleep rebound following sleep restriction is associated with reduced mortality risk. Nature Communications.: https://doi.org/10.1038/s41467-026-72461-1\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-039 · The longer you work night shifts, the higher your cardiovascular risk — switch if you can ### 39. The longer you work night shifts, the higher your cardiovascular risk — switch if you can\n\n\n- Cost: Switching jobs or changing shifts may mean a pay cut and loss of night-shift bonuses. Job hunting takes time and determination. If you factor this into your calculations when choosing a job, the cost is effectively zero.\n- In plain terms: People who work night shifts develop cardiovascular disease about 13% more often than those who don’t, and cardiovascular deaths rise by roughly 27%. The longer you work nights, the worse it gets: for every additional five night shifts, cardiovascular disease risk climbs another 7%. So, when you weigh the long-term costs, it makes sense to switch shifts early on. As for cancer risk, the evidence linking night shifts to cancer is far weaker than commonly believed.\n- Benefit: A pooled analysis of 23 studies — all observational, no subgroup adjustments — shows that night-shift workers face a roughly 13% higher risk of cardiovascular events (RR 1.13, 95% CI 1.10–1.16). Cardiovascular deaths rise by about 27% (RR 1.27, 1.18–1.36). Over time, each extra five night shifts adds roughly 7% to cardiovascular disease risk (RR 1.07, 1.04–1.09) and about 5% to cardiovascular mortality (RR 1.05, 1.03–1.06). Specific conditions show similar trends: coronary heart disease incidence rises by 22% (RR 1.22, 1.16–1.28) and mortality by the same amount; ischemic heart disease deaths increase by 39% (RR 1.39, 1.06–1.84); stroke mortality climbs by 49% (RR 1.49, 1.04–2.12). Stroke incidence, however, shows no significant rise (RR 1.06, 0.95–1.18).\n- Evidence grade: A\n- Sources:Xi J, Ma W, Tao Y, et al. (2025). Association between night shift work and cardiovascular disease: a systematic review and dose-response meta-analysis. Frontiers in Public Health. ; Esposito G, Bravi F, Santucci C, et al. (2025). Night shift work and breast cancer risk in healthcare workers: a systematic review and meta-analysis. Occupational Medicine. ; Shen QM, Li ZY, Tan YT, et al. (2026). Night shift work and risk of total and site-specific cancer: results from a prospective cohort study among Chinese men. Scandinavian Journal of Work, Environment & Health. ; Czeisler CA, Johnson MP, Duffy JF, et al. (1990). Exposure to bright light and darkness to treat physiologic maladaptation to night work. New England Journal of Medicine, 322(18), 1253-1259. \n- Notes: All these findings come from observational studies without subgroup adjustments. Night-shift workers naturally differ from others in smoking habits, weight, and income, and full adjustments are hard to achieve. Cancer risk evidence is weaker than popular claims suggest. A pooled analysis of 12 studies involving 12,132 breast cancer cases found only a 5% higher risk among night-shift workers (RR 1.05, 95% CI 0.96–1.14). After 20 years of night work, the risk rose to 25% (RR 1.25, 1.01–1.55), but this figure lost significance after accounting for publication bias; the link is “far from established.” Another long-term study of Chinese men over 16.1 years found no overall cancer link, though pancreatic cancer risk rose 59% (HR 1.59, 1.09–2.31) after 11–20 years of night work. Therefore, this analysis focuses on cardiovascular risk, not cancer. Not everyone must leave night shifts; you should weigh the long-term costs yourself. For those already working nights, several steps help: quit smoking (see Section 1); control blood pressure and cholesterol per medical advice (Section 12); and make up lost sleep after shifts (Section 38). Two additional strategies are worth trying: eat mainly during daylight hours, and use bright light during shifts plus near-total darkness during daytime rest to reset your circadian rhythm. Only the latter has proven effective at shifting the rhythm; ordinary indoor lighting leaves it unchanged even after six night shifts. Bright light at 7,000–12,000 lux combined with near-total darkness restores it in four days. Crucially, all three measures — bright night-time light, strict daytime darkness, and sunglasses on the way home — must be used together; skipping any one negates the effect. Both strategies affect metabolism and sleep only; no trials have shown they lower cardiovascular risk. On days off, returning to a daytime routine resets the rhythm again. Full numbers, sources, and details on how the body tracks time are in [docs/Biological clock and night shift.md](../../docs/research/Biological clock and night shift.md). [8202〕\nEvidence A. All these findings come from observational studies without subgroup adjustments. Night-shift workers naturally differ from others in smoking habits, weight, and income, and full adjustments are hard to achieve. Cancer risk evidence is weaker than popular claims suggest. A pooled analysis of 12 studies involving 12,132 breast cancer cases found only a 5% higher risk among night-shift workers (RR 1.05, 95% CI 0.96–1.14). After 20 years of night work, the risk rose to 25% (RR 1.25, 1.01–1.55), but this figure lost significance after accounting for publication bias; the link is “far from established.” Another long-term study of Chinese men over 16.1 years found no overall cancer link, though pancreatic cancer risk rose 59% (HR 1.59, 1.09–2.31) after 11–20 years of night work. Therefore, this analysis focuses on cardiovascular risk, not cancer. Not everyone must leave night shifts; you should weigh the long-term costs yourself. For those already working nights, several steps help: quit smoking (see Section 1); control blood pressure and cholesterol per medical advice (Section 12); and make up lost sleep after shifts (Section 38). Two additional strategies are worth trying: eat mainly during daylight hours, and use bright light during shifts plus near-total darkness during daytime rest to reset your circadian rhythm. Only the latter has proven effective at shifting the rhythm; ordinary indoor lighting leaves it unchanged even after six night shifts. Bright light at 7,000–12,000 lux combined with near-total darkness restores it in four days. Crucially, all three measures — bright night-time light, strict daytime darkness, and sunglasses on the way home — must be used together; skipping any one negates the effect. Both strategies affect metabolism and sleep only; no trials have shown they lower cardiovascular risk. On days off, returning to a daytime routine resets the rhythm again. Full numbers, sources, and details on how the body tracks time are in [docs/Biological clock and night shift.md](../../docs/research/Biological clock and night shift.md). [8202〕\nPossible trade-off: The source summarizes the return this way: “People who work night shifts develop cardiovascular disease about 13% more often than those who don’t, and cardiovascular deaths rise by roughly 27%. The longer you work nights, the worse it gets: for every additional five night shifts, cardiovascular disease risk climbs another 7%. So, when you weigh the long-term costs, it makes sense to switch shifts early on. As for cancer risk, the evidence linking night shifts to cancer is far weaker than commonly believed.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Xi J, Ma W, Tao Y, 等 (2025). Association between night shift work and cardiovascular disease: a systematic review and dose-response meta-analysis. Frontiers in Public Health.: https://doi.org/10.3389/fpubh.2025.1668848\nEsposito G, Bravi F, Santucci C, 等 (2025). Night shift work and breast cancer risk in healthcare workers: a systematic review and meta-analysis. Occupational Medicine.: https://doi.org/10.1093/occmed/kqaf040\nShen QM, Li ZY, Tan YT, 等 (2026). Night shift work and risk of total and site-specific cancer: results from a prospective cohort study among Chinese men. Scandinavian Journal of Work, Environment & Health.: https://doi.org/10.5271/sjweh.4290\nCzeisler CA, Johnson MP, Duffy JF, 等 (1990). Exposure to bright light and darkness to treat physiologic maladaptation to night work. New England Journal of Medicine, 322(18), 1253-1259.: https://doi.org/10.1056/NEJM199005033221801\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-040 · Buy pre-packaged cooking oil with an SC code; avoid bulk, unregulated homemade peanut oil ### 40. Buy pre-packaged cooking oil with an SC code; avoid bulk, unregulated homemade peanut oil\n\n- Cost: The price difference isn’t huge if you shop elsewhere. Just check whether the packaging lists a food production licence number starting with “SC”. The real challenge is convincing older family members used to buying homemade oil.\n- In plain terms: When peanuts get damp and moldy, they produce aflatoxin, a confirmed human carcinogen that primarily harms the liver. After Guangzhou tightened regulations on small-scale oil producers, the share of local residents who regularly consumed homemade peanut oil and had abnormal liver function fell by roughly 35%. In Guangxi, pregnant women who ate homemade peanut oil faced a nearly 90% higher risk of giving birth to babies with low birth weight, and an 80% higher risk of premature delivery.\n- Benefit: Aflatoxin is a Group 1 carcinogen per the International Agency for Research on Cancer, meaning it definitely causes cancer, especially liver cancer. A Guangzhou study measured aflatoxin B1 levels in homemade peanut oil from small producers between 2010 and 2022. The median concentration was 1.29 μg/kg, with half of all samples falling between 0.12 and 6.58 μg/kg. After local rules for small producers took effect, toxin levels dropped by 2.865 μg/kg, then fell an additional 2.593 μg/kg each year. Concurrently, the proportion of local residents with abnormal liver function fell by 35% (PR 0.650, 95% CI 0.469–0.902). Another Guangxi study of 1,611 pregnant women found 81.7% ate homemade peanut oil; those women had a nearly 90% higher risk of bearing low birth weight babies (aOR 1.9, 95% CI 1.1–3.2) and an 80% higher risk of premature delivery (aOR 1.8, 95% CI 1.1–3.0).\n- Evidence grade: B\n- Sources:Lei J, Li Y, Wang Y, et al. (2024). The impact of small food workshops management regulations on aflatoxin B1 in home-made peanut oil and the liver function of high-consumption area residents: an interrupted time series study in Guangzhou, China. Frontiers in Public Health, 12. ; Zhong Y, Lu H, Jiang Y, et al. (2024). Effect of homemade peanut oil consumption during pregnancy on low birth weight and preterm birth outcomes: a cohort study in Southwestern China. Global Health Action, 17. ; IARC (2012). Chemical Agents and Related Occupations. IARC Monographs on the Evaluation of Carcinogenic Risks to Humans, Vol 100F. ; National Health and Family Planning Commission, State Food and Drug Administration (2017). National food safety standards Limits of mycotoxins in food (GB 2761-2017) \n- Notes: Both studies were observational, non-randomised studies with no control groups. The Guangzhou study tracked liver function test results rather than incidence of liver cancer or mortality. The median aflatoxin level in homemade oil was actually below China’s legal limit of 20 μg/kg for peanut oil, so risk stems from long-term consumption and occasional batches with higher concentrations. This legal limit applies to all peanut oil, but pre-packaged oil must meet production licence and factory inspection requirements, while small producers are subject to far fewer routine checks under regional regulations. The main beneficiaries of this advice are you and your family members who eat with you.\nEvidence B. Both studies were observational, non-randomised studies with no control groups. The Guangzhou study tracked liver function test results rather than incidence of liver cancer or mortality. The median aflatoxin level in homemade oil was actually below China’s legal limit of 20 μg/kg for peanut oil, so risk stems from long-term consumption and occasional batches with higher concentrations. This legal limit applies to all peanut oil, but pre-packaged oil must meet production licence and factory inspection requirements, while small producers are subject to far fewer routine checks under regional regulations. The main beneficiaries of this advice are you and your family members who eat with you.\nPossible trade-off: The source summarizes the return this way: “When peanuts get damp and moldy, they produce aflatoxin, a confirmed human carcinogen that primarily harms the liver. After Guangzhou tightened regulations on small-scale oil producers, the share of local residents who regularly consumed homemade peanut oil and had abnormal liver function fell by roughly 35%. In Guangxi, pregnant women who ate homemade peanut oil faced a nearly 90% higher risk of giving birth to babies with low birth weight, and an 80% higher risk of premature delivery.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Lei J, Li Y, Wang Y, 等 (2024). The impact of small food workshops management regulations on aflatoxin B1 in home-made peanut oil and the liver function of high-consumption area residents: an interrupted time series study in Guangzhou, China. Frontiers in Public Health, 12.: https://doi.org/10.3389/fpubh.2024.1484414\nZhong Y, Lu H, Jiang Y, 等 (2024). Effect of homemade peanut oil consumption during pregnancy on low birth weight and preterm birth outcomes: a cohort study in Southwestern China. Global Health Action, 17.: https://doi.org/10.1080/16549716.2024.2336312\nIARC (2012). Chemical Agents and Related Occupations. IARC Monographs on the Evaluation of Carcinogenic Risks to Humans, Vol 100F.: https://publications.iarc.fr/123\n国家卫生计生委、国家食品药品监督管理总局 (2017). 食品安全国家标准 食品中真菌毒素限量（GB 2761-2017）\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-041 · 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 ### 41. 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\n\n- Cost: It doesn’t cost much extra. Vegetable oils are already the main choice in most households; the real challenge is breaking the habit of using lard or butter for stir‑frying and seasoning.\n- In plain terms: Cutting back on saturated fats like lard and butter and switching to vegetable oils lowers the risk of heart disease and stroke by roughly 17%. However, overall mortality shows no change. There is no evidence that swapping between soybean oil, corn oil, or canola oil makes any difference. Even consuming large amounts of flaxseed oil does not appear to reduce heart disease risk.\n- Benefit: A Cochrane review analyzed 15 randomized trials involving 56,675 participants, each followed for at least two years. Reducing saturated fat intake lowered the combined incidence of cardiovascular events by about 17% (RR 0.83, 0.70–0.98). Total mortality remained virtually unchanged (RR 0.96, 0.90–1.03) as did cardiovascular death (RR 0.95, 0.80–1.12). No significant difference was found between replacing saturated fats with polyunsaturated fats (the main component of soybean and corn oils) or with carbohydrates. Data on replacing them with monounsaturated fats (dominant in canola and olive oils) are too limited to draw conclusions. Another Cochrane review of 19 trials with 6,461 participants found that higher intake of omega‑6 fatty acids (linoleic acid) had no effect on overall mortality (RR 1.00, 0.88–1.12) or cardiovascular events (RR 0.97, 0.81–1.15). A third review of 86 trials involving 162,796 participants showed that increased consumption of plant‑derived omega‑3 fatty acids (found in flaxseed oil and perilla oil) had virtually no impact on overall mortality (RR 1.01, 0.84–1.20) or coronary events (RR 1.00, 0.82–1.22).\n- Evidence grade: A\n- Sources:Hooper L, Martin N, Jimoh OF, et al. (2020). Reduction in saturated fat for cardiovascular disease. Cochrane Database of Systematic Reviews, (5), CD011737. ; Hooper L, Al-Khudairy L, Abdelhamid AS, et al. (2018). Omega-6 fats for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, (11), CD011094. ; Abdelhamid AS, Brown TJ, Brainard JS, et al. (2020). Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, (3), CD003177. ; Chinese Nutrition Society (2022). Dietary Guidelines for Chinese Residents (2022). People's Medical Publishing House\n- Notes: Controversy: Some argue that the high omega‑6 content in soybean and corn oils promotes inflammation, so they recommend limiting or replacing these oils. The aforementioned omega‑6 study found no harmful effects, though the authors rated the evidence quality as low. The magnitude of benefit—a 17% reduction in cardiovascular events—is considered moderate, while overall mortality shows no change. Regardless of the oil type, portion control is essential; dietary guidelines suggest a daily limit of 25–30 grams of cooking oil per person.\nEvidence A. Controversy: Some argue that the high omega‑6 content in soybean and corn oils promotes inflammation, so they recommend limiting or replacing these oils. The aforementioned omega‑6 study found no harmful effects, though the authors rated the evidence quality as low. The magnitude of benefit—a 17% reduction in cardiovascular events—is considered moderate, while overall mortality shows no change. Regardless of the oil type, portion control is essential; dietary guidelines suggest a daily limit of 25–30 grams of cooking oil per person.\nPossible trade-off: The source summarizes the return this way: “Cutting back on saturated fats like lard and butter and switching to vegetable oils lowers the risk of heart disease and stroke by roughly 17%. However, overall mortality shows no change. There is no evidence that swapping between soybean oil, corn oil, or canola oil makes any difference. Even consuming large amounts of flaxseed oil does not appear to reduce heart disease risk.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Hooper L, Martin N, Jimoh OF, 等 (2020). Reduction in saturated fat for cardiovascular disease. Cochrane Database of Systematic Reviews, (5), CD011737.: https://doi.org/10.1002/14651858.CD011737.pub3\nHooper L, Al-Khudairy L, Abdelhamid AS, 等 (2018). Omega-6 fats for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, (11), CD011094.: https://doi.org/10.1002/14651858.CD011094.pub4\nAbdelhamid AS, Brown TJ, Brainard JS, 等 (2020). Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, (3), CD003177.: https://doi.org/10.1002/14651858.CD003177.pub5\n中国营养学会 (2022). 中国居民膳食指南（2022）. 人民卫生出版社\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-042 · Turn on the range hood while stir-frying and deep-frying, from the moment you light the stove until the cooking is done. ### 42. Turn on the range hood while stir-frying and deep-frying, from the moment you light the stove until the cooking is done.\n\n- Cost: For households already equipped with a range hood, the extra expense is just a bit more on the electricity bill. For those without one, buying and installing a unit costs several hundred to over a thousand dollars. The real challenge is remembering to turn it on every time you cook — don’t turn it off just because it makes noise.\n- In plain terms: Non-smoking Chinese women who rarely or never use a range hood while cooking face roughly twice the risk of developing lung cancer compared to those who use one regularly. Living in a kitchen with poor ventilation also raises this risk by about 50%, with the effect being most pronounced among households that burn coal.\n- Benefit: Ten case-control studies involving non-smoking Chinese women were pooled for analysis. In these studies, researchers compared lung cancer patients with healthy individuals, asking about past cooking habits. Overall, exposure to cooking fumes was linked to a 1.74-fold increase in lung cancer risk (95% CI 1.57–1.94). Four of these studies specifically looked at women who used no range hood while cooking; their risk was 2.11 times higher (95% CI 1.54–2.89). One Taiwanese study compared 1,302 non-smoking women with lung cancer to 1,302 healthy women, focusing on those with at least ten years of cooking experience. Women who used their range hood for more than two-thirds of those years had roughly half the risk of developing lung cancer compared to those who used it for less than a third of the time (OR 0.49, 95% CI 0.32–0.76). A Shanghai-based prospective study followed 71,000 non-smoking women from 1996 to 2009, identifying 429 cases of lung cancer. Women who reported living in a poorly ventilated kitchen had a 49% higher risk of lung cancer (HR 1.49, 95% CI 1.15–1.95). Those who had burned coal in such kitchens for over 20 years faced a 2.03-fold increase in risk (HR 2.03, 95% CI 1.35–3.05). No significant difference in risk was found between women who did and did not burn coal at all (HR 1.03, 95% CI 0.84–1.26), nor between those using different types of cooking oil.\n- Evidence grade: B\n- Sources:Xue Y, Jiang Y, Jin S, Li Y (2016). Association between cooking oil fume exposure and lung cancer among Chinese nonsmoking women: a meta-analysis. OncoTargets and Therapy, 9, 2987-2992. ; Chen TY, Fang YH, Chen HL, et al. (2020). Impact of cooking oil fume exposure and fume extractor use on lung cancer risk in non-smoking Han Chinese women. Scientific Reports, 10, 6774. ; Kim C, Gao YT, Xiang YB, et al. (2015). Home kitchen ventilation, cooking fuels, and lung cancer risk in a prospective cohort of never smoking women in Shanghai, China. International Journal of Cancer, 136(3), 632-638. \n- Notes: There is some debate regarding these findings: the evidence supporting regular range hood use comes largely from case-control studies. Since participants recall past habits after being diagnosed with lung cancer, they may underreport how often they used their range hoods, potentially inflating the observed risk figures. The Shanghai study showed the greatest risk increase among households burning coal in poorly ventilated kitchens; it did not provide separate risk estimates for households using only gas. For this reason, the overall evidence grade is set at B, while the benefit is considered substantial based on the roughly twofold difference in risk. Women who regularly do the cooking at home are the primary beneficiaries of this measure; see section 29 of this chapter for more information on avoiding coal and wood for cooking and heating.\nEvidence B. There is some debate regarding these findings: the evidence supporting regular range hood use comes largely from case-control studies. Since participants recall past habits after being diagnosed with lung cancer, they may underreport how often they used their range hoods, potentially inflating the observed risk figures. The Shanghai study showed the greatest risk increase among households burning coal in poorly ventilated kitchens; it did not provide separate risk estimates for households using only gas. For this reason, the overall evidence grade is set at B, while the benefit is considered substantial based on the roughly twofold difference in risk. Women who regularly do the cooking at home are the primary beneficiaries of this measure; see section 29 of this chapter for more information on avoiding coal and wood for cooking and heating.\nPossible trade-off: The source summarizes the return this way: “Non-smoking Chinese women who rarely or never use a range hood while cooking face roughly twice the risk of developing lung cancer compared to those who use one regularly. Living in a kitchen with poor ventilation also raises this risk by about 50%, with the effect being most pronounced among households that burn coal.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Xue Y, Jiang Y, Jin S, Li Y (2016). Association between cooking oil fume exposure and lung cancer among Chinese nonsmoking women: a meta-analysis. OncoTargets and Therapy, 9, 2987-2992.: https://doi.org/10.2147/OTT.S100949\nChen TY, Fang YH, Chen HL, 等 (2020). Impact of cooking oil fume exposure and fume extractor use on lung cancer risk in non-smoking Han Chinese women. Scientific Reports, 10, 6774.: https://doi.org/10.1038/s41598-020-63656-7\nKim C, Gao YT, Xiang YB, 等 (2015). Home kitchen ventilation, cooking fuels, and lung cancer risk in a prospective cohort of never smoking women in Shanghai, China. International Journal of Cancer, 136(3), 632-638.: https://doi.org/10.1002/ijc.29020\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-043 · Discuss bothersome menopause symptoms with a clinician; do not self-medicate or use hormones to prevent heart disease ### 43. Discuss bothersome menopause symptoms with a clinician; do not self-medicate or use hormones to prevent heart disease\n- Cost: A clinical visit and follow-up are required; treatment suitability depends on medical history and personal risks.\n- In plain terms: Hormone therapy reduced hot-flash frequency in trials, while some serious risks increased. Long-term trial data did not show an overall mortality benefit, and therapy is not recommended to prevent chronic disease.\n- Applicability and limits: The trial population and regimens differ from many people seeking symptom relief today. A clinician should assess individual benefits, contraindications, and alternatives.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence A. The trial population and regimens differ from many people seeking symptom relief today. A clinician should assess individual benefits, contraindications, and alternatives.\nPossible trade-off: The source summarizes the return this way: “Hormone therapy reduced hot-flash frequency in trials, while some serious risks increased. Long-term trial data did not show an overall mortality benefit, and therapy is not recommended to prevent chronic disease.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: MacLennan AH, Broadbent JL, Lester S, Moore V (2004). Oral oestrogen and combined oestrogen/progestogen therapy versus placebo for hot flushes. Cochrane Database of Systematic Reviews, (4), CD002978.: https://doi.org/10.1002/14651858.CD002978.pub2\nWriting Group for the Women's Health Initiative Investigators, Rossouw JE, Anderson GL, Prentice RL, 等 (2002). Risks and benefits of estrogen plus progestin in healthy postmenopausal women: principal results from the Women's Health Initiative randomized controlled trial. JAMA, 288(3), 321-333.: https://doi.org/10.1001/jama.288.3.321\nManson JE, Chlebowski RT, Stefanick ML, 等 (2013). Menopausal hormone therapy and health outcomes during the intervention and extended poststopping phases of the Women's Health Initiative randomized trials. JAMA, 310(13), 1353-1368.: https://doi.org/10.1001/jama.2013.278040\nManson JE, Aragaki AK, Rossouw JE, 等 (2017). Menopausal hormone therapy and long-term all-cause and cause-specific mortality: the Women's Health Initiative randomized trials. JAMA, 318(10), 927-938.: https://doi.org/10.1001/jama.2017.11217\nMarjoribanks J, Farquhar C, Roberts H, 等 (2017). Long-term hormone therapy for perimenopausal and postmenopausal women. Cochrane Database of Systematic Reviews, (1), CD004143.: https://doi.org/10.1002/14651858.CD004143.pub5\nUS Preventive Services Task Force, Mangione CM, Barry MJ, 等 (2022). Hormone therapy for the primary prevention of chronic conditions in postmenopausal persons: US Preventive Services Task Force recommendation statement. JAMA, 328(17), 1740-1746.: https://doi.org/10.1001/jama.2022.18625\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 02-044 · Count dog walks as exercise if you already want a dog; do not get one just to live longer ### 44. Count dog walks as exercise if you already want a dog; do not get one just to live longer\n- Cost: Dog ownership brings ongoing food, veterinary, licensing, care, and daily time costs for the animal's lifetime.\n- In plain terms: Some observational studies associate dog ownership with lower mortality, but better-adjusted studies find little or no difference. The evidence does not show that getting a dog causes longer life.\n- Applicability and limits: The source treats the association as disputed and notes substantial confounding. Consider a dog for reasons that account for its welfare and long-term care, not as a longevity treatment.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence B. The source treats the association as disputed and notes substantial confounding. Consider a dog for reasons that account for its welfare and long-term care, not as a longevity treatment.\nPossible trade-off: The source summarizes the return this way: “Some observational studies associate dog ownership with lower mortality, but better-adjusted studies find little or no difference. The evidence does not show that getting a dog causes longer life.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Kramer CK, Mehmood S, Suen RS (2019). Dog ownership and survival: a systematic review and meta-analysis. Circulation: Cardiovascular Quality and Outcomes, 12(10), e005554.: https://doi.org/10.1161/CIRCOUTCOMES.119.005554\nMubanga M, Byberg L, Nowak C, 等 (2017). Dog ownership and the risk of cardiovascular disease and death – a nationwide cohort study. Scientific Reports, 7, 15821.: https://doi.org/10.1038/s41598-017-16118-6\nMubanga M, Byberg L, Egenvall A, Ingelsson E, Fall T (2019). Dog ownership and survival after a major cardiovascular event: a register-based prospective study. Circulation: Cardiovascular Quality and Outcomes, 12(10), e005342.: https://doi.org/10.1161/CIRCOUTCOMES.118.005342\nDing D, Bauman AE, Sherrington C, 等 (2018). Dog ownership and mortality in England: a pooled analysis of six population-based cohorts. American Journal of Preventive Medicine, 54(2), 289-293.: https://doi.org/10.1016/j.amepre.2017.09.012\nTorske MO, Krokstad S, Stamatakis E, Bauman A (2017). Dog ownership and all-cause mortality in a population cohort in Norway: the HUNT study. PLoS ONE, 12(6), e0179832.: https://doi.org/10.1371/journal.pone.0179832\nTaniguchi Y, Ikeuchi T, Yong J (2024). Dog, cat, bird, fish, and other pet ownership and mortality: evidence from the HILDA cohort. PLoS ONE, 19(8), e0305546.: https://doi.org/10.1371/journal.pone.0305546\nMubanga M, Byberg L, Egenvall A, 等 (2019). Dog ownership and cardiovascular risk factors: a nationwide prospective register-based cohort study. BMJ Open, 9(3), e023447.: https://doi.org/10.1136/bmjopen-2018-023447\nLevine GN, Allen K, Braun LT, 等 (2013). Pet ownership and cardiovascular risk: a scientific statement from the American Heart Association. Circulation, 127(23), 2353-2363.: https://doi.org/10.1161/CIR.0b013e31829201e1\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/02-%E4%B8%8D%E8%A6%81%E6%85%A2%E6%85%A2%E6%AD%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-001 · Turn off non‑essential notifications and keep your phone out of sight while working ### 1. Turn off non‑essential notifications and keep your phone out of sight while working\n\n- Cost: No cost at all. It takes just a few minutes to adjust the settings, and hardly any willpower is required.\n- In plain terms: Even if you don’t look at or touch your phone when it rings, your performance on attention‑related tasks still drops. The drop is roughly the same as when you actually answer calls or send messages. Another scenario: even when the phone sits on the desk and you resist the urge to glance at it, the amount of mental capacity available still decreases. The more dependent a person is on their phone, the greater this drop tends to be.\n- Benefit: Merely receiving a notification — without looking at or interacting with the phone — noticeably impairs performance on attention tasks. The degree of impairment is comparable to actually answering calls or sending messages. These findings come from laboratory studies involving university students. Two additional experiments also show that even when participants successfully refrain from looking at their phone, having it nearby still reduces their available mental resources; this effect is strongest among heavy phone users.\n- Evidence grade: B\n- Sources:Stothart, Mitchum & Yehnert (2015). The attentional cost of receiving a cell phone notification. Journal of Experimental Psychology: Human Perception and Performance. ; Ward, Duke, Gneezy & Bos (2017). Brain Drain: The Mere Presence of One's Own Smartphone Reduces Available Cognitive Capacity. Journal of the Association for Consumer Research. \n- Notes: All of these results are based on single‑task experiments conducted in a lab setting. No research has examined how these effects accumulate over days or weeks in real‑world conditions. For jobs where immediate responsiveness is essential, it may be advisable to allow notifications only from a limited set of contacts.\nEvidence B. All of these results are based on single‑task experiments conducted in a lab setting. No research has examined how these effects accumulate over days or weeks in real‑world conditions. For jobs where immediate responsiveness is essential, it may be advisable to allow notifications only from a limited set of contacts.\nPossible trade-off: The source summarizes the return this way: “Even if you don’t look at or touch your phone when it rings, your performance on attention‑related tasks still drops. The drop is roughly the same as when you actually answer calls or send messages. Another scenario: even when the phone sits on the desk and you resist the urge to glance at it, the amount of mental capacity available still decreases. The more dependent a person is on their phone, the greater this drop tends to be.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Stothart, Mitchum & Yehnert (2015). The attentional cost of receiving a cell phone notification. Journal of Experimental Psychology: Human Perception and Performance.: https://doi.org/10.1037/xhp0000100\nWard, Duke, Gneezy & Bos (2017). Brain Drain: The Mere Presence of One's Own Smartphone Reduces Available Cognitive Capacity. Journal of the Association for Consumer Research.: https://doi.org/10.1086/691462\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-002 · Keep a fixed wake-up time, even on weekends ### 2. Keep a fixed wake-up time, even on weekends\n\n- Cost: No cost involved. Sticking to this on weekends requires a bit of willpower.\n- In plain terms: For the top 20% of students with the most irregular sleep schedules, their circadian rhythm runs roughly 2.5 hours later than that of the top 20% with the most regular schedules. This is equivalent to living with a persistent jet lag. Moreover, students with more consistent sleep patterns tend to achieve better academic results.\n- Benefit: Sixty-one university students tracked their sleep patterns over 30 days. The group with the least regular schedules had a circadian rhythm that lagged by about 2.5 hours compared to the most regular group — specifically, the time when melatonin starts secreting was 00:08 versus 21:32 for the latter. The period when they felt most sleepy also occurred roughly 1.8 hours later. Additionally, greater sleep regularity correlated with better academic performance, with a correlation coefficient of r = 0.37.\n- Evidence grade: B\n- Sources:Phillips et al. (2017). Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Scientific Reports. \n- Notes: This is the sole study on this topic, with a relatively small sample size and no control groups. Researchers estimate that these circadian differences stem mainly from varying daily exposure to natural light. Therefore, maintaining a fixed wake-up time works best when paired with exposure to morning sunlight. For tips on how to recover after occasional late nights, see Section 2, Item 39: the recommended approach is to go to bed earlier that very night rather than sleeping in until noon the following day.\nEvidence B. This is the sole study on this topic, with a relatively small sample size and no control groups. Researchers estimate that these circadian differences stem mainly from varying daily exposure to natural light. Therefore, maintaining a fixed wake-up time works best when paired with exposure to morning sunlight. For tips on how to recover after occasional late nights, see Section 2, Item 39: the recommended approach is to go to bed earlier that very night rather than sleeping in until noon the following day.\nPossible trade-off: The source summarizes the return this way: “For the top 20% of students with the most irregular sleep schedules, their circadian rhythm runs roughly 2.5 hours later than that of the top 20% with the most regular schedules. This is equivalent to living with a persistent jet lag. Moreover, students with more consistent sleep patterns tend to achieve better academic results.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Phillips et al. (2017). Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Scientific Reports.: https://doi.org/10.1038/s41598-017-03171-4\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-003 · Getting 7 to 8 hours of sleep each night — don’t settle for just 6 hours ### 3. Getting 7 to 8 hours of sleep each night — don’t settle for just 6 hours\n\n- Cost: No cost at all. You simply need to set aside 1–2 extra hours each day for sleep. Going to bed earlier requires a bit of willpower.\n- In plain terms: After two full weeks of getting only 6 hours of sleep each night, brain performance drops to a level equivalent to going two full nights without any sleep at all. The tricky part is that people don’t notice this effect themselves. Their self-rated sleepiness only rises during the first few days and then plateaus — people sleeping 6 hours report the same level of fatigue as those sleeping just 4 hours. In other words, the belief that “6 hours of sleep is enough for me” is actually a symptom of chronic sleep deprivation.\n- Benefit: In a randomized controlled trial, 48 healthy adults aged 21–38 were asked to get just 6 hours of sleep per night for 14 consecutive days. Their cognitive performance steadily declined, eventually reaching levels comparable to those seen after two full nights of total sleep loss. Meanwhile, their self-reported sleepiness only increased at first and then remained largely unchanged. There was no difference in self-rated fatigue between the 6-hour and 4-hour sleep groups. Additionally, a meta-analysis of 70 studies found that acute sleep deprivation (lasting no more than 48 hours) leads to a moderate drop in simple attention (effect size g = -0.776) and a much smaller decline in reasoning accuracy (g = -0.125).\n- Evidence grade: A\n- Sources:Van Dongen, Maislin, Mullington & Dinges (2003). The cumulative cost of additional wakefulness. Sleep. ; Lim & Dinges (2010). A meta-analysis of the impact of short-term sleep deprivation on cognitive variables. Psychological Bulletin. \n- Notes: The most important takeaway is that “not feeling sleepy” is not proof that you’ve gotten enough sleep. People who regularly sleep just 6 hours simply get used to the state, but their actual performance does not improve. The results from the meta-analysis apply to staying awake for an entire night; there is only one randomized controlled trial supporting the idea that consistently getting less than 6 hours of sleep has any real negative impact.\nEvidence A. The most important takeaway is that “not feeling sleepy” is not proof that you’ve gotten enough sleep. People who regularly sleep just 6 hours simply get used to the state, but their actual performance does not improve. The results from the meta-analysis apply to staying awake for an entire night; there is only one randomized controlled trial supporting the idea that consistently getting less than 6 hours of sleep has any real negative impact.\nPossible trade-off: The source summarizes the return this way: “After two full weeks of getting only 6 hours of sleep each night, brain performance drops to a level equivalent to going two full nights without any sleep at all. The tricky part is that people don’t notice this effect themselves. Their self-rated sleepiness only rises during the first few days and then plateaus — people sleeping 6 hours report the same level of fatigue as those sleeping just 4 hours. In other words, the belief that “6 hours of sleep is enough for me” is actually a symptom of chronic sleep deprivation.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Van Dongen, Maislin, Mullington & Dinges (2003). The cumulative cost of additional wakefulness. Sleep.: https://doi.org/10.1093/sleep/26.2.117\nLim & Dinges (2010). A meta-analysis of the impact of short-term sleep deprivation on cognitive variables. Psychological Bulletin.: https://doi.org/10.1037/a0018883\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-004 · Avoid caffeine after 2 p.m. ### 4. Avoid caffeine after 2 p.m.\n\n- Cost: No cost involved. People accustomed to drinking coffee in the afternoon must summon some willpower to abstain.\n- In plain terms: Consuming a large cup of coffee containing 400 mg of caffeine 6 hours before bedtime reduces measured total sleep time by over 1 hour, yet personal sleep logs show no difference. To avoid any impact on sleep, a regular cup of coffee (107 mg of caffeine) must be consumed at least 8.8 hours prior to bedtime; for those going to bed at 11 p.m., 2 p.m. marks the cutoff point.\n- Benefit: Intake of 400 mg of caffeine 6 hours before sleep results in a measurable reduction of 1.1–1.2 hours in total sleep time compared to placebo consumption. Multiple studies combined via meta-analysis indicate that caffeine on average shortens total sleep duration by 45 minutes and lowers sleep efficiency — the proportion of time spent actually asleep while in bed — by 7%.\n- Evidence grade: A\n- Sources:Drake, Roehrs, Shambroom & Roth (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine. ; Gardiner et al. (2023). The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Medicine Reviews. \n- Notes: The sole study by Drake utilized a relatively high caffeine dose of 400 mg, equivalent to roughly two or three cups of coffee, and was conducted in a single laboratory setting. Individuals with slower caffeine metabolism must adhere to an even earlier cutoff time. This recommendation complements the third item, which advises aiming for 7–8 hours of sleep nightly.\nEvidence A. The sole study by Drake utilized a relatively high caffeine dose of 400 mg, equivalent to roughly two or three cups of coffee, and was conducted in a single laboratory setting. Individuals with slower caffeine metabolism must adhere to an even earlier cutoff time. This recommendation complements the third item, which advises aiming for 7–8 hours of sleep nightly.\nPossible trade-off: The source summarizes the return this way: “Consuming a large cup of coffee containing 400 mg of caffeine 6 hours before bedtime reduces measured total sleep time by over 1 hour, yet personal sleep logs show no difference. To avoid any impact on sleep, a regular cup of coffee (107 mg of caffeine) must be consumed at least 8.8 hours prior to bedtime; for those going to bed at 11 p.m., 2 p.m. marks the cutoff point.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Drake, Roehrs, Shambroom & Roth (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine.: https://doi.org/10.5664/jcsm.3170\nGardiner et al. (2023). The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Medicine Reviews.: https://doi.org/10.1016/j.smrv.2023.101764\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-005 · Batch-process emails and messages a few times per day ### 5. Batch-process emails and messages a few times per day\n\n- Cost: No monetary cost. However, it takes some time to explain to colleagues how often you’ll be checking messages. It also requires a bit of willpower to resist the urge to check them constantly.\n- In plain terms: The same group of participants was studied over two weeks. During the week when they limited email checks to just three times per day, their daily stress levels dropped noticeably compared to the unrestricted week — while the total number of emails sent and received stayed the same. Without any limits, people checked their emails an average of 15.5 times per day.\n- Benefit: In a two-week self-controlled trial involving 124 adults, those who limited email checks to three times daily experienced significantly lower daily stress than when they checked freely (effect size: Cohen’s d = 0.37). The overall volume of emails received and replied to did not differ between the two conditions. Without restrictions, participants checked emails 15.5 times per day on average.\n- Evidence grade: B\n- Sources:Kushlev & Dunn (2015). Checking email less frequently reduces stress. Computers in Human Behavior. \n- Notes: Only one study has examined this approach, showing a modest effect size. It measured stress levels rather than actual work output. No direct research exists on limiting instant messaging checks; this recommendation is extrapolated from similar email studies.\nEvidence B. Only one study has examined this approach, showing a modest effect size. It measured stress levels rather than actual work output. No direct research exists on limiting instant messaging checks; this recommendation is extrapolated from similar email studies.\nPossible trade-off: The source summarizes the return this way: “The same group of participants was studied over two weeks. During the week when they limited email checks to just three times per day, their daily stress levels dropped noticeably compared to the unrestricted week — while the total number of emails sent and received stayed the same. Without any limits, people checked their emails an average of 15.5 times per day.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Kushlev & Dunn (2015). Checking email less frequently reduces stress. Computers in Human Behavior.: https://doi.org/10.1016/j.chb.2014.11.005\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-006 · When doing tasks that require continuous thinking, keep out even brief interruptions ### 6. When doing tasks that require continuous thinking, keep out even brief interruptions\n\n- Cost: No cost at all. Just close the door, put on headphones, or hang a “Do Not Disturb” sign.\n- In plain terms: Even a brief interruption lasting 2.8 seconds on average doubles the chance of errors in subsequent steps of a sequential task. An interruption of 4.4 seconds triples that error rate. Field observations also show that it takes an average of 25 minutes to return to the interrupted task, with two other unrelated tasks squeezed in during that time. People who get interrupted do finish tasks faster, but they report higher levels of stress, frustration, effort, and time pressure.\n- Benefit: On average, a 2.8-second interruption doubles the error rate for sequential tasks, while a 4.4-second interruption triples it. This finding comes from lab experiments. Another study observed 24 office workers (information professionals) in real-world settings. They switched topics every 11 minutes on average, and 57% of those topic switches were interrupted. It took them 25 minutes and 26 seconds on average to get back to the interrupted task, with 2.26 other tasks added in between. A separate experiment with 48 participants showed similar results: interrupted workers completed tasks faster, but reported significantly higher stress, frustration, effort, and time pressure.\n- Evidence grade: B\n- Sources:Altmann, Trafton & Hambrick (2014). Momentary interruptions can derail the train of thought. Journal of Experimental Psychology: General. ; Mark, Gonzalez & Harris (2005). No task left behind? Examining the nature of fragmented work. CHI 2005. ; Mark, Gudith & Klocke (2008). The cost of interrupted work: More speed and stress. CHI 2008. \n- Notes: The field study mentioned above categorized interruptions into two types: those caused by others approaching the worker, and those initiated by the worker themselves. Simply closing the door blocks only the first type of interruption. To handle the second type, combine this tip with Tip 1 (turn off non-essential notifications) and Tip 5 (batch-process messages).\nEvidence B. The field study mentioned above categorized interruptions into two types: those caused by others approaching the worker, and those initiated by the worker themselves. Simply closing the door blocks only the first type of interruption. To handle the second type, combine this tip with Tip 1 (turn off non-essential notifications) and Tip 5 (batch-process messages).\nPossible trade-off: The source summarizes the return this way: “Even a brief interruption lasting 2.8 seconds on average doubles the chance of errors in subsequent steps of a sequential task. An interruption of 4.4 seconds triples that error rate. Field observations also show that it takes an average of 25 minutes to return to the interrupted task, with two other unrelated tasks squeezed in during that time. People who get interrupted do finish tasks faster, but they report higher levels of stress, frustration, effort, and time pressure.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Altmann, Trafton & Hambrick (2014). Momentary interruptions can derail the train of thought. Journal of Experimental Psychology: General.: https://doi.org/10.1037/a0030986\nMark, Gonzalez & Harris (2005). No task left behind? Examining the nature of fragmented work. CHI 2005.: https://doi.org/10.1145/1054972.1055017\nMark, Gudith & Klocke (2008). The cost of interrupted work: More speed and stress. CHI 2008.: https://doi.org/10.1145/1357054.1357072\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-007 · Do one thing at a time — don’t reply to messages while in a meeting ### 7. Do one thing at a time — don’t reply to messages while in a meeting\n\n- Cost: No cost at all. It does take a bit of willpower to resist replying to messages during a meeting.\n- In plain terms: Every time you switch tasks, your reaction time slows down and errors become more likely. People who regularly keep multiple screens open at once don’t actually get better at multitasking; in fact, they perform worse on task-switching tests.\n- Benefit: Switching between tasks clearly slows reaction time and raises the chance of mistakes. This conclusion comes from a review of multiple studies. One lab study involved university students. Those who frequently use several types of media at the same time are known as heavy media multitaskers. They’re more easily distracted by unrelated things and unrelated memories, and they also perform worse on task-switching tests.\n- Evidence grade: B\n- Sources:Monsell (2003). Task switching. Trends in Cognitive Sciences. ; Ophir, Nass & Wagner (2009). Cognitive control in media multitaskers. PNAS. \n- Notes: Exactly how much extra effort task-switching requires varies a lot depending on the task, so no single number can be given here. The Ophir study compares people at one single point in time, so it’s hard to tell whether multitasking makes attention worse, or whether people with poorer attention skills simply prefer to multitask.\nEvidence B. Exactly how much extra effort task-switching requires varies a lot depending on the task, so no single number can be given here. The Ophir study compares people at one single point in time, so it’s hard to tell whether multitasking makes attention worse, or whether people with poorer attention skills simply prefer to multitask.\nPossible trade-off: The source summarizes the return this way: “Every time you switch tasks, your reaction time slows down and errors become more likely. People who regularly keep multiple screens open at once don’t actually get better at multitasking; in fact, they perform worse on task-switching tests.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Monsell (2003). Task switching. Trends in Cognitive Sciences.: https://doi.org/10.1016/S1364-6613(03)00028-7\nOphir, Nass & Wagner (2009). Cognitive control in media multitaskers. PNAS.: https://doi.org/10.1073/pnas.0903620106\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-008 · Avoid glowing screens one hour before bed; if you must, read paper books or e-ink devices instead ### 8. Avoid glowing screens one hour before bed; if you must, read paper books or e-ink devices instead\n\n- Cost: No cost involved. Giving up phone use one hour before bed requires willpower, especially when fighting long-standing habits.\n- In plain terms: Reading from glowing screens before bed delays sleep onset by roughly 10 minutes compared to reading paper books. It also lowers melatonin production by 55%. The next day, the body’s internal clock shifts more than 1.5 hours later, making mornings harder and requiring extra time to feel fully awake.\n- Benefit: In controlled lab experiments, the same participants were tested under both conditions (cross-over design). Those reading from glowing e-readers fell asleep about 10 minutes later than those reading paper books (25.7 minutes versus 15.8 minutes). Their nighttime melatonin levels dropped by 55%, and their circadian rhythm shifted by over 1.5 hours — melatonin secretion started at 22:31 instead of 21:01. This resulted in greater morning sleepiness and a longer recovery time to full alertness.\n- Evidence grade: B\n- Sources:Chang, Aeschbach, Duffy & Czeisler (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS. \n- Notes: The study involved a small number of participants and was conducted under tightly controlled lab conditions. Real-world effects may be smaller given typical phone brightness and usage patterns. The study did not evaluate how much nighttime screen modes actually help.\nEvidence B. The study involved a small number of participants and was conducted under tightly controlled lab conditions. Real-world effects may be smaller given typical phone brightness and usage patterns. The study did not evaluate how much nighttime screen modes actually help.\nPossible trade-off: The source summarizes the return this way: “Reading from glowing screens before bed delays sleep onset by roughly 10 minutes compared to reading paper books. It also lowers melatonin production by 55%. The next day, the body’s internal clock shifts more than 1.5 hours later, making mornings harder and requiring extra time to feel fully awake.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Chang, Aeschbach, Duffy & Czeisler (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS.: https://doi.org/10.1073/pnas.1418490112\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-009 · Go to bed at a set time — avoid staying up late for games, short videos, or porn ### 9. Go to bed at a set time — avoid staying up late for games, short videos, or porn\n\n- Cost: No monetary cost. The real challenge is overcoming the habit of “just one more episode.” The easiest solution is to keep phones out of the bedroom.\n- In plain terms: In 2025, Chinese people slept an average of 6.97 hours per night, with an average bedtime of 12:10 a.m. Those who used phones or tablets before bed were more than twice as likely to get insufficient sleep and 2.7 times more likely to feel drowsy during the day. Even simply having such devices in the bedroom — without using them — produced similar results. Thus, keeping phones out of the bedroom is the simplest way to improve sleep.\n- Benefit: In 2025, Chinese residents averaged 6.97 hours of nighttime sleep, with an average bedtime of 12:10 a.m. (Chinese Sleep Research Society). Compared to people who did not use portable devices before bed, those who did were 2.17 times more likely to get insufficient sleep (OR 2.17), 1.46 times more likely to suffer poor sleep quality (OR 1.46), and 2.72 times more likely to feel daytime drowsiness (OR 2.72). Even merely having devices in the bedroom without use yielded similar odds: 1.79, 1.53, and 2.27 respectively (OR 1.79/1.53/2.27). These figures come from a combined analysis of 20 concurrent surveys involving 125,198 children and adolescents. Another concurrent study of 844 adults aged 18–94 found that those who used phones after turning off the lights took longer to fall asleep, spent less time actually asleep in bed, and felt more fatigued during the day.\n- Evidence grade: B\n- Sources: Carter et al. (2016). Association Between Portable Screen-Based Media Device Access or Use and Sleep Outcomes. JAMA Pediatrics. ; Exelmans & Van den Bulck (2016). Bedtime mobile phone use and sleep in adults. Social Science & Medicine. ; Chinese Sleep Research Society (2026). 2026 China Sleep Health Research White Paper (Reprinted by Fujian Provincial Health Commission and reported by Health News). ; Grubbs JB et al. (2018). Pornography Problems Due to Moral Incongruence: An Integrative Model with a Systematic Review and Meta-Analysis. Archives of Sexual Behavior. (One of the disputing parties in the remarks); Prause N, Pfaus J (2015). Viewing Sexual Stimuli Associated with Greater Sexual Responsiveness, Not Erectile Dysfunction. Sexual Medicine. (The second disputing party in the remarks)\n- Notes: This recommendation is somewhat controversial. The overall risks of chronic sleep deprivation are covered in section 3 of this chapter (aiming for 7–8 hours of sleep per night). Currently there is no reliable evidence linking porn to reduced energy or cognitive ability in the general population. One meta‑analysis suggests that so‑called “porn problems” often stem from a mismatch between personal beliefs and behavior rather than from the content itself. Another study of 280 men found no correlation between the amount of time spent watching porn and erectile function during sexual activity with a partner. This recommendation specifically addresses how porn consumes sleep time. The figures of 6.97 hours and 12:10 a.m. are taken from a Health News report republished by the Fujian Provincial Health Commission, as no official release from the Chinese Sleep Research Society was found at the time of writing (September 2026).\nEvidence B. This recommendation is somewhat controversial. The overall risks of chronic sleep deprivation are covered in section 3 of this chapter (aiming for 7–8 hours of sleep per night). Currently there is no reliable evidence linking porn to reduced energy or cognitive ability in the general population. One meta‑analysis suggests that so‑called “porn problems” often stem from a mismatch between personal beliefs and behavior rather than from the content itself. Another study of 280 men found no correlation between the amount of time spent watching porn and erectile function during sexual activity with a partner. This recommendation specifically addresses how porn consumes sleep time. The figures of 6.97 hours and 12:10 a.m. are taken from a Health News report republished by the Fujian Provincial Health Commission, as no official release from the Chinese Sleep Research Society was found at the time of writing (September 2026).\nPossible trade-off: The source summarizes the return this way: “In 2025, Chinese people slept an average of 6.97 hours per night, with an average bedtime of 12:10 a.m. Those who used phones or tablets before bed were more than twice as likely to get insufficient sleep and 2.7 times more likely to feel drowsy during the day. Even simply having such devices in the bedroom — without using them — produced similar results. Thus, keeping phones out of the bedroom is the simplest way to improve sleep.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Carter et al. (2016). Association Between Portable Screen-Based Media Device Access or Use and Sleep Outcomes. JAMA Pediatrics.: https://doi.org/10.1001/jamapediatrics.2016.2341\nExelmans & Van den Bulck (2016). Bedtime mobile phone use and sleep in adults. Social Science & Medicine.: https://doi.org/10.1016/j.socscimed.2015.11.037\n中国睡眠研究会 (2026). 2026 中国睡眠健康研究白皮书（福建省卫健委转载健康报报道）.: https://wjw.fujian.gov.cn/jggk/csxx/xcc/mtbd/202603/t20260323_7114382.htm\nGrubbs JB 等 (2018). Pornography Problems Due to Moral Incongruence: An Integrative Model with a Systematic Review and Meta-Analysis. Archives of Sexual Behavior.: https://doi.org/10.1007/s10508-018-1248-x\nPrause N, Pfaus J (2015). Viewing Sexual Stimuli Associated with Greater Sexual Responsiveness, Not Erectile Dysfunction. Sexual Medicine.: https://doi.org/10.1002/sm2.58\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-010 · Don’t make major decisions or send important messages late at night ### 10. Don’t make major decisions or send important messages late at night\n\n- Cost: No cost at all. You simply postpone these tasks until after you’ve woken up.\n- In plain terms: People who stayed awake for 49.5 hours were asked to take part in risk decision experiments. When well-rested, they quickly learned to avoid high-risk options; after sleep deprivation, they repeatedly chose high-risk choices instead. The older a person is, the more pronounced this effect becomes. This study looked at the extreme scenario of two consecutive sleepless nights; it did not directly test how much impact a few fewer hours of sleep would have, but the overall trend supports postponing important decisions until the next day.\n- Benefit: Thirty-four healthy participants completed the Iowa Gambling Task after going 49.5 hours without sleep. This task is a standard way to measure risk decision making. When well-rested, they quickly learned to steer clear of high-risk options; after sleep loss, they opted for high-risk choices far more often. Older participants showed a stronger response to this effect. This is the only study of its kind to date. The total number of participants was 34.\n- Evidence grade: B\n- Sources:Killgore, Balkin & Wesensten (2006). Impaired decision making following 49 h of sleep deprivation. Journal of Sleep Research. \n- Notes: The research focused on the extreme case of two nights of continuous sleep deprivation. There is no direct data on how ordinary people fare after staying awake until 2 a.m. The advice to avoid sending messages late at night is based on the authors’ personal experience (rated as Grade C evidence); it is perfectly fine to send such messages the following day instead.\nEvidence B. The research focused on the extreme case of two nights of continuous sleep deprivation. There is no direct data on how ordinary people fare after staying awake until 2 a.m. The advice to avoid sending messages late at night is based on the authors’ personal experience (rated as Grade C evidence); it is perfectly fine to send such messages the following day instead.\nPossible trade-off: The source summarizes the return this way: “People who stayed awake for 49.5 hours were asked to take part in risk decision experiments. When well-rested, they quickly learned to avoid high-risk options; after sleep deprivation, they repeatedly chose high-risk choices instead. The older a person is, the more pronounced this effect becomes. This study looked at the extreme scenario of two consecutive sleepless nights; it did not directly test how much impact a few fewer hours of sleep would have, but the overall trend supports postponing important decisions until the next day.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Killgore, Balkin & Wesensten (2006). Impaired decision making following 49 h of sleep deprivation. Journal of Sleep Research.: https://doi.org/10.1111/j.1365-2869.2006.00487.x\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-011 · Take a 10‑minute nap in the afternoon — don’t sleep half an hour ### 11. Take a 10‑minute nap in the afternoon — don’t sleep half an hour \n\n- Cost: It costs nothing. Just set aside 10 minutes and find a place where you can lie down or recline. \n- In plain terms: A 10‑minute nap gives an immediate boost of alertness that lasts about two and a half hours. A 5‑minute nap provides almost no benefit, while a 20‑minute nap only starts to help after roughly half an hour. Sleeping 30 minutes brings on sleep inertia — you’ll feel groggy right after waking, making performance worse than if you hadn’t napped at all. \n- Benefit: After a night of insufficient sleep, a 10‑minute nap quickly reduces drowsiness, fatigue, and improves energy and mental performance; some of these effects persist for up to 155 minutes. A 5‑minute nap yields virtually no benefit, and the advantages of a 20‑minute nap appear only after 35 minutes. A 30‑minute nap first causes sleep inertia, so performance is actually poorer right after waking, before any improvement occurs. \n- Evidence grade: B \n- Sources:Brooks & Lack (2006). A brief afternoon nap following nocturnal sleep restriction: Which nap duration is most recuperative? Sleep. \n- Notes: Only one laboratory study exists, and its participants were healthy young adults. If you can’t fall asleep, there’s no need to force it; there’s no research showing any benefit from simply lying down with eyes closed for 10 minutes. Naps longer than an hour have been linked to higher mortality and increased risk of coronary heart disease — see Section 2, Item 38 (keep naps under 30 minutes). 〔37〕\nEvidence B. Only one laboratory study exists, and its participants were healthy young adults. If you can’t fall asleep, there’s no need to force it; there’s no research showing any benefit from simply lying down with eyes closed for 10 minutes. Naps longer than an hour have been linked to higher mortality and increased risk of coronary heart disease — see Section 2, Item 38 (keep naps under 30 minutes). 〔37〕\nPossible trade-off: The source summarizes the return this way: “A 10‑minute nap gives an immediate boost of alertness that lasts about two and a half hours. A 5‑minute nap provides almost no benefit, while a 20‑minute nap only starts to help after roughly half an hour. Sleeping 30 minutes brings on sleep inertia — you’ll feel groggy right after waking, making performance worse than if you hadn’t napped at all.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Brooks & Lack (2006). A brief afternoon nap following nocturnal sleep restriction: Which nap duration is most recuperative? Sleep.: https://doi.org/10.1093/sleep/29.6.831\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-012 · Using earplugs or finding a quiet room for memory-heavy tasks in open offices ### 12. Using earplugs or finding a quiet room for memory-heavy tasks in open offices\n\n- Cost: Earplugs cost just a few dozen yuan. Booking a quiet meeting room takes some time and effort.\n- In plain terms: When background noise rises from 39 dB to 51 dB, people remember fewer words, feel more tired, and are less motivated to work. Watching nature videos with sound during breaks helps restore energy far better than continuing to endure office noise.\n- Benefit: Students working in simulated open offices showed similar effects: at 51 dB LAeq background noise, they recalled fewer words, rated themselves as more fatigued, and felt less inclined to keep working. Viewing nature videos with audio during breaks also boosted their energy levels more effectively than listening to river sounds or office noise alone.\n- Evidence grade: B\n- Sources:Jahncke, Hygge, Halin, Green & Dimberg (2011). Open-plan office noise: Cognitive performance and restoration. Journal of Environmental Psychology. \n- Notes: Only one laboratory study exists on this topic. Among all noise types, speech that can be clearly understood has the greatest negative impact on performance. White noise headphones may help mitigate this effect, but they were not tested in this research.\nEvidence B. Only one laboratory study exists on this topic. Among all noise types, speech that can be clearly understood has the greatest negative impact on performance. White noise headphones may help mitigate this effect, but they were not tested in this research.\nPossible trade-off: The source summarizes the return this way: “When background noise rises from 39 dB to 51 dB, people remember fewer words, feel more tired, and are less motivated to work. Watching nature videos with sound during breaks helps restore energy far better than continuing to endure office noise.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Jahncke, Hygge, Halin, Green & Dimberg (2011). Open-plan office noise: Cognitive performance and restoration. Journal of Environmental Psychology.: https://doi.org/10.1016/j.jenvp.2011.07.002\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-013 · Do not work more than 49 hours per week ### 13. Do not work more than 49 hours per week\n\n- Cost: You might earn less in overtime pay. You may also need to put in effort to negotiate with your supervisor.\n- In plain terms: Records from British munitions factories during World War I show that when workers kept weekly hours under 49, output rose in direct proportion to the time spent working. Once they exceeded 49 hours, the growth rate began to drop. Output from workers putting in 70 hours per week was practically identical to that of those working 56 hours — those extra 14 hours yielded no additional results. In total, this data covers a period spanning 100 years.\n- Benefit: Data from British munitions factories in World War I demonstrates that output rises steadily with working hours up to 49 per week. After that threshold, the rate of growth slows. Peak output is reached at roughly 63 hours. At 70 hours, output remains essentially the same as at 56 hours, meaning those extra 14 hours are wasted effort.\n- Evidence grade: B\n- Sources:Pencavel (2015). The Productivity of Working Hours. The Economic Journal. \n- Notes: These figures come from factories a century ago where most workers were women performing manual labor. This threshold may differ for cognitive work; the authors themselves note that other occupations could have higher or lower limits. What is reliable, though, is the overall trend: beyond a certain point, adding more hours yields almost no extra output. The specific figure of 49 hours is not proven.\nEvidence B. These figures come from factories a century ago where most workers were women performing manual labor. This threshold may differ for cognitive work; the authors themselves note that other occupations could have higher or lower limits. What is reliable, though, is the overall trend: beyond a certain point, adding more hours yields almost no extra output. The specific figure of 49 hours is not proven.\nPossible trade-off: The source summarizes the return this way: “Records from British munitions factories during World War I show that when workers kept weekly hours under 49, output rose in direct proportion to the time spent working. Once they exceeded 49 hours, the growth rate began to drop. Output from workers putting in 70 hours per week was practically identical to that of those working 56 hours — those extra 14 hours yielded no additional results. In total, this data covers a period spanning 100 years.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Pencavel (2015). The Productivity of Working Hours. The Economic Journal.: https://doi.org/10.1111/ecoj.12166\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-014 · When you notice yourself endlessly replaying a distressing memory, do something hands‑on instead ### 14. When you notice yourself endlessly replaying a distressing memory, do something hands‑on instead\n\n- Cost: No cost at all. The hard part is first recognizing that you’re stuck in this loop – a skill that takes practice.\n- In plain terms: Endlessly dwelling on the same bad memory won’t yield any answers. It only deepens depression, cements negative thoughts, makes it harder to solve problems or take action, and can drive away friends who’d otherwise listen. As soon as you realize you’re stuck in this cycle, get busy with a physical task.\n- Benefit: A review of multiple studies shows that repetitive rumination on distressing events worsens depression. This pattern, known as rumination, also strengthens negative thinking and weakens problem‑solving abilities. It hampers real‑world action and can alienate supportive people. It is linked to anxiety, binge eating, alcohol misuse, and self‑harm.\n- Evidence grade: B\n- Sources:Nolen-Hoeksema, Wisco & Lyubomirsky (2008). Rethinking Rumination. Perspectives on Psychological Science. \n- Notes: This is the hardest item in this section to quantify; the review only provides general direction. “Doing something else” reflects the author’s own approach. The literature supports one core idea: diverting attention is better than staying trapped in rumination. No research has compared which specific activities work best.\nEvidence B. This is the hardest item in this section to quantify; the review only provides general direction. “Doing something else” reflects the author’s own approach. The literature supports one core idea: diverting attention is better than staying trapped in rumination. No research has compared which specific activities work best.\nPossible trade-off: The source summarizes the return this way: “Endlessly dwelling on the same bad memory won’t yield any answers. It only deepens depression, cements negative thoughts, makes it harder to solve problems or take action, and can drive away friends who’d otherwise listen. As soon as you realize you’re stuck in this cycle, get busy with a physical task.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Nolen-Hoeksema, Wisco & Lyubomirsky (2008). Rethinking Rumination. Perspectives on Psychological Science.: https://doi.org/10.1111/j.1745-6924.2008.00088.x\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-015 · Treat thoughts like “things will definitely get worse” as symptoms, not as facts ### 15. Treat thoughts like “things will definitely get worse” as symptoms, not as facts\n\n- Cost: No cost involved. The hard part is viewing such thoughts as symptoms rather than as objective truths.\n- In plain terms: In a 20-year twin study, each additional step up on a pessimism scale correlated with a roughly 13% higher risk of dying during that period, and a roughly 20% higher risk of dying from cardiovascular disease. Conversely, higher optimism scores did not bring any comparable benefits. Thus, the focus should be on reducing pessimism, not on simply “being more positive.”\n- Benefit: This study followed 2,978 twins aged 50 or older in Australia for an average of 20 years; 1,068 of them died over that time. For each standard deviation increase on the pessimism scale, the relative risk of death rose by about 13% (hazard ratio 1.134). The 95% confidence interval for this figure is 1.065–1.207, with a p-value of 8.85×10⁻⁵. Cardiovascular mortality rose by roughly 20% (hazard ratio 1.196; 95% CI 1.045–1.368; p=0.0093). No link was found between pessimism and cancer mortality. Similarly, higher optimism scores showed no meaningful association with mortality rates.\n- Evidence grade: B\n- Sources:Whitfield JB, Zhu G, Landers JG, Martin NG (2020). Pessimism is associated with greater all-cause and cardiovascular mortality, but optimism is not protective. Scientific Reports, 10, 12609. \n- Notes: This finding remains somewhat controversial. It is purely observational and no subgroups were defined. Some argue that illness might precede and cause heightened pessimism; the authors counter that if that were true, pessimism should also correlate with cancer mortality. Nevertheless, other unmeasured factors could still be at play. Importantly, optimism does not offer any protective effect, so there is no need to force oneself to “think positively.” What matters is refraining from treating pessimistic expectations as accurate forecasts of the future.\nEvidence B. This finding remains somewhat controversial. It is purely observational and no subgroups were defined. Some argue that illness might precede and cause heightened pessimism; the authors counter that if that were true, pessimism should also correlate with cancer mortality. Nevertheless, other unmeasured factors could still be at play. Importantly, optimism does not offer any protective effect, so there is no need to force oneself to “think positively.” What matters is refraining from treating pessimistic expectations as accurate forecasts of the future.\nPossible trade-off: The source summarizes the return this way: “In a 20-year twin study, each additional step up on a pessimism scale correlated with a roughly 13% higher risk of dying during that period, and a roughly 20% higher risk of dying from cardiovascular disease. Conversely, higher optimism scores did not bring any comparable benefits. Thus, the focus should be on reducing pessimism, not on simply “being more positive.”” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Whitfield JB, Zhu G, Landers JG, Martin NG (2020). Pessimism is associated with greater all-cause and cardiovascular mortality, but optimism is not protective. Scientific Reports, 10, 12609.: https://doi.org/10.1038/s41598-020-69388-y\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-016 · Cut back on draining relationships and learn to say no to unwanted requests ### 16. Cut back on draining relationships and learn to say no to unwanted requests\n\n- Cost: No monetary cost. In the short term, this may cause social friction and possibly lead to losing some relationships. It also takes considerable willpower to actually say no.\n- In plain terms: The harm caused by a draining person is greater and more consistent than the benefits brought by a supportive one. That is why it makes sense to first reduce such relationships before trying to add healthier ones.\n- Benefit: A survey of 120 widowed women aged 60–89 found that unpleasant interactions showed a stronger and more consistent link to lower psychological well‑being than pleasant ones. In other words, the negative impact of a draining person outweighs the positive effects of a supportive one.\n- Evidence grade: C\n- Sources:Rook (1984). The negative side of social interaction: Impact on psychological well-being. Journal of Personality and Social Psychology. \n- Notes: The study group is quite specific, and the questionnaire was administered only once, so no cause‑and‑effect sequence can be determined. It measures overall happiness rather than energy levels. The author includes this example as a speculative inference. There is no objective definition of what counts as a “draining” relationship; each person must judge that for themselves.\nEvidence C. The study group is quite specific, and the questionnaire was administered only once, so no cause‑and‑effect sequence can be determined. It measures overall happiness rather than energy levels. The author includes this example as a speculative inference. There is no objective definition of what counts as a “draining” relationship; each person must judge that for themselves.\nPossible trade-off: The source summarizes the return this way: “The harm caused by a draining person is greater and more consistent than the benefits brought by a supportive one. That is why it makes sense to first reduce such relationships before trying to add healthier ones.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Rook (1984). The negative side of social interaction: Impact on psychological well-being. Journal of Personality and Social Psychology.: https://doi.org/10.1037/0022-3514.46.5.1097\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-017 · Walk away when angry; treat the other person as weather, not an enemy ### 17. Walk away when angry; treat the other person as weather, not an enemy\n\n- Cost: No cost at all. You must resist the urge to retort on the spot, turn around and leave, then decide later whether to address the situation. This takes some practice.\n- In plain terms: Reframing what just happened or trying to see things from the other person’s perspective can genuinely lower emotional intensity; the latter approach works especially well. Simply suppressing emotions has no effect. Additionally, people who punish those who offend them end up dwelling on the incident far longer afterward; those who do not retaliate move on more quickly. People also tend to overestimate how satisfying revenge actually is.\n- Benefit: A meta-analysis combining 306 separate experiments shows that reframing events (cognitive reappraisal) yields a moderate effect size of d = 0.36 on emotional intensity. Viewing things from the other person’s perspective produces an even stronger effect, d = 0.45. Distraction yields d = 0.27. Simply suppressing emotions has virtually no effect, with d = -0.04. Three other experiments likewise reveal that people who punish offenders keep thinking about them far longer; those who refrain from retaliation move on more quickly. People consistently overestimate how gratifying revenge truly is.\n- Evidence grade: B\n- Sources:Webb TL, Miles E, Sheeran P (2012). Dealing with feeling: A meta-analysis of the effectiveness of strategies derived from the process model of emotion regulation. Psychological Bulletin. ; Carlsmith KM, Wilson TD, Gilbert DT (2008). The paradoxical consequences of revenge. Journal of Personality and Social Psychology. \n- Notes: The portion of this analysis dealing with emotional intensity — not energy expenditure — shows effects ranging from small to moderate. Because only one experiment addresses the issue of revenge, the overall grade is B. The “empty boat” parable originates from Zhuangzi’s “Mountain Trees”: one remains calm when an empty boat bumps into them, but becomes angry when a boat carrying people does the same; the impact is identical in both cases. This is purely an analogy, not empirical evidence. If actual harm has occurred, following the legal procedures outlined in Sections 8 and 9 is far less costly than reacting impulsively on the spot.\nEvidence B. The portion of this analysis dealing with emotional intensity — not energy expenditure — shows effects ranging from small to moderate. Because only one experiment addresses the issue of revenge, the overall grade is B. The “empty boat” parable originates from Zhuangzi’s “Mountain Trees”: one remains calm when an empty boat bumps into them, but becomes angry when a boat carrying people does the same; the impact is identical in both cases. This is purely an analogy, not empirical evidence. If actual harm has occurred, following the legal procedures outlined in Sections 8 and 9 is far less costly than reacting impulsively on the spot.\nPossible trade-off: The source summarizes the return this way: “Reframing what just happened or trying to see things from the other person’s perspective can genuinely lower emotional intensity; the latter approach works especially well. Simply suppressing emotions has no effect. Additionally, people who punish those who offend them end up dwelling on the incident far longer afterward; those who do not retaliate move on more quickly. People also tend to overestimate how satisfying revenge actually is.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Webb TL, Miles E, Sheeran P (2012). Dealing with feeling: A meta-analysis of the effectiveness of strategies derived from the process model of emotion regulation. Psychological Bulletin.: https://doi.org/10.1037/a0027600\nCarlsmith KM, Wilson TD, Gilbert DT (2008). The paradoxical consequences of revenge. Journal of Personality and Social Psychology.: https://doi.org/10.1037/a0012165\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-018 · Best low-cost actions when you’re feeling down: move, get sunlight, stick to a schedule, talk to someone, call 12356 ### 18. Best low-cost actions when you’re feeling down: move, get sunlight, stick to a schedule, talk to someone, call 12356\n\n\n- Cost: Costs little to nothing. Just a few brisk walks, runs, or strength workouts each week. Spend time outdoors in daylight. Keep a regular sleep schedule. When you’re feeling stuck, give someone a call.\n\n- In plain terms: Extensive clinical trial data confirm that brisk walking and running produce the strongest benefits for depression, with yoga and strength training also helpful — the greater the intensity, the better the effect. Sunlight therapy works very well for seasonal depression and also helps with non‑seasonal cases. Online self‑guided cognitive‑behavioral therapy programs are effective; having a therapist guide you makes them even better, especially if your symptoms are moderate to severe. When you’re feeling overwhelmed, dial 12356 first.\n- Benefit: This meta-analysis combined data from 218 randomized controlled trials involving 14,170 participants; the control group performed other activities. Compared with them, walking or running lowered depression scores by g = -0.62 (95% CI -0.80 to -0.45). Yoga produced g = -0.55 and strength training g = -0.49; higher intensity further improved outcomes. Pooled data from multiple light‑therapy studies showed an effect size of 0.84 (0.60–1.08) for seasonal depression and 0.53 (0.18–0.89) for non‑seasonal cases. Another analysis aggregated individual‑patient data from various studies on internet‑based cognitive‑behavioral therapy; both self‑guided and therapist‑supervised programs outperformed controls, with therapist guidance yielding better results for moderate‑to‑severe depression (PHQ‑9 score >9). The 12356 hotline provides nationwide psychological support for at least 18 hours each day.\n- Evidence grade: A\n- Sources: Noetel M et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomized controlled trials. BMJ. ; Karyotaki E et al. (2021). Internet-Based Cognitive Behavioral Therapy for Depression: A Systematic Review and Individual Patient Data Network Meta-analysis. JAMA Psychiatry. ; National Health Commission of China (NHC) (2024). Notice on the application of the "12356" national unified psychological assistance hotline number (National Health Medical Administration Letter [2024] No. 259). \n- Notes: These measures serve as adjuncts for mild‑to‑moderate depression. Individuals with moderate‑to‑severe depression or suicidal thoughts should seek professional care; they may also call 12356 first (see Section 1, Item 25). Most exercise trials involve relatively few participants and cannot employ the placebo blinding used in drug studies. Light‑therapy research available up to 2003 also includes limited sample sizes. The advice to “stick to a schedule” and “talk to someone” reflects the authors’ experience rather than specific published evidence. Remember, even a ten‑minute walk counts as “getting active” for someone dealing with depression.\nEvidence A. These measures serve as adjuncts for mild‑to‑moderate depression. Individuals with moderate‑to‑severe depression or suicidal thoughts should seek professional care; they may also call 12356 first (see Section 1, Item 25). Most exercise trials involve relatively few participants and cannot employ the placebo blinding used in drug studies. Light‑therapy research available up to 2003 also includes limited sample sizes. The advice to “stick to a schedule” and “talk to someone” reflects the authors’ experience rather than specific published evidence. Remember, even a ten‑minute walk counts as “getting active” for someone dealing with depression.\nPossible trade-off: The source summarizes the return this way: “Extensive clinical trial data confirm that brisk walking and running produce the strongest benefits for depression, with yoga and strength training also helpful — the greater the intensity, the better the effect. Sunlight therapy works very well for seasonal depression and also helps with non‑seasonal cases. Online self‑guided cognitive‑behavioral therapy programs are effective; having a therapist guide you makes them even better, especially if your symptoms are moderate to severe. When you’re feeling overwhelmed, dial 12356 first.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Noetel M 等 (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ.: https://doi.org/10.1136/bmj-2023-075847\nGolden RN 等 (2005). The efficacy of light therapy in the treatment of mood disorders: a review and meta-analysis of the evidence. American Journal of Psychiatry.: https://doi.org/10.1176/appi.ajp.162.4.656\nKaryotaki E 等 (2021). Internet-Based Cognitive Behavioral Therapy for Depression: A Systematic Review and Individual Patient Data Network Meta-analysis. JAMA Psychiatry.: https://doi.org/10.1001/jamapsychiatry.2020.4364\n国家卫生健康委 (2024). 关于应用"12356"全国统一心理援助热线电话号码的通知（国卫医政函〔2024〕259 号）.: https://www.gov.cn/zhengce/zhengceku/202412/content_6994470.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-019 · Treat police officers, doctors, and bank tellers as rule‑following workers, not as archetypes: paperwork and deadlines — not emotions — drive results. ### 19. Treat police officers, doctors, and bank tellers as rule‑following workers, not as archetypes: paperwork and deadlines — not emotions — drive results.\n\n\n- Cost: No expense involved. You only need to adjust your expectations and the sequence of actions. The first step is to resist the urge to “convince the other party with logic.”\n- In plain terms: Children tend to think “police exist to catch bad guys; doctors exist to heal people.” Adults should instead view these professionals as employees bound by job rules, paperwork, deadlines, and oversight. How friendly they are has little bearing on whether your task gets done or how quickly. What matters is obtaining receipts, noting deadlines, and filing appeals through proper channels — not winning an intellectual debate.\n- Benefit: Switching to this approach means moving from “pleading, getting angry, and reiterating your grievances” to “handling paperwork, tracking deadlines, and appealing via official routes.” The time saved comes from eliminating endless back‑and‑forth discussions and mental re‑processing. This is a one‑time mindset shift rather than a daily time‑saving trick. The deadlines themselves serve as concrete checkpoints, all clearly stated in official documents. For public‑security cases, the investigation period may not exceed 30 days; for especially complex cases, an extension of another 30 days can be granted with higher‑level approval. If a complaint is dismissed, the notification must be delivered within three days; the complainant may request a review within seven days, after which police must issue a decision within 30 days. A further appeal to a higher authority can be filed within another seven days.\n- Evidence grade: C\n- Sources: Ministry of Public Security of China (2020). Provisions on the procedures for handling criminal cases by public security organs (Ministry of Public Security of China Order No. 159, as amended, Articles 171, 178, and 179). ; Ministry of Public Security of China (Amended in 2013/2019). Provisions on the procedures for handling administrative cases by public security organs (Ministry of Public Security of China Order No. 125, No. 149). \n- Notes: Grade C is assigned because there is no scholarly source supporting the premise that “many people treat front-desk staff as archetypes rather than ordinary workers.” The only evidence lies in the rules themselves: deadlines, paperwork, and appeal mechanisms are all explicitly codified. All figures cited here originate from Chapter 8, Rule 39, which outlines procedures following a police report. This entry does not promise to “guarantee success” by following the rules, nor does it address “unfriendly attitudes” on the part of officials. It merely shifts expectations and the initial course of action. The same logic applies to bank tellers and government service windows: their actions are documented, subject to review, and accountable for errors. Therefore, the proper steps are to keep receipts, request written confirmations, and file complaints through official channels — rather than speculating about whether someone might “take advantage” of you. Legitimate priorities are laid out in law; for example, emergency care is allocated based on medical severity, not on first-come-first-served order (see Chapter 24, Rule 8 on triage). If you wish to thank a doctor who helped you, send a thank-you letter or leave a satisfaction rating as described in Chapter 24, Rule 11. Offering gifts to law-enforcement personnel to “get better service” constitutes bribery, a crime with severe statutory penalties (see Chapter 8, Rule 40). Any obvious discrimination should be reported and monitored, not imitated as an unwritten norm.\nEvidence C. Grade C is assigned because there is no scholarly source supporting the premise that “many people treat front-desk staff as archetypes rather than ordinary workers.” The only evidence lies in the rules themselves: deadlines, paperwork, and appeal mechanisms are all explicitly codified. All figures cited here originate from Chapter 8, Rule 39, which outlines procedures following a police report. This entry does not promise to “guarantee success” by following the rules, nor does it address “unfriendly attitudes” on the part of officials. It merely shifts expectations and the initial course of action. The same logic applies to bank tellers and government service windows: their actions are documented, subject to review, and accountable for errors. Therefore, the proper steps are to keep receipts, request written confirmations, and file complaints through official channels — rather than speculating about whether someone might “take advantage” of you. Legitimate priorities are laid out in law; for example, emergency care is allocated based on medical severity, not on first-come-first-served order (see Chapter 24, Rule 8 on triage). If you wish to thank a doctor who helped you, send a thank-you letter or leave a satisfaction rating as described in Chapter 24, Rule 11. Offering gifts to law-enforcement personnel to “get better service” constitutes bribery, a crime with severe statutory penalties (see Chapter 8, Rule 40). Any obvious discrimination should be reported and monitored, not imitated as an unwritten norm.\nPossible trade-off: The source summarizes the return this way: “Children tend to think “police exist to catch bad guys; doctors exist to heal people.” Adults should instead view these professionals as employees bound by job rules, paperwork, deadlines, and oversight. How friendly they are has little bearing on whether your task gets done or how quickly. What matters is obtaining receipts, noting deadlines, and filing appeals through proper channels — not winning an intellectual debate.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 公安部 (2020). 公安机关办理刑事案件程序规定（公安部令第 159 号修正后，第一百七十一、一百七十八、一百七十九条）.: http://www.gov.cn/gongbao/content/2020/content_5549884.htm\n公安部 (2013/2019 修正). 公安机关办理行政案件程序规定（公安部令第 125 号、第 149 号）.: http://www.gov.cn/gongbao/content/2013/content_2321117.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-020 · Don’t make “how others are doing” a daily habit: set limits on apps that show peers’ updates or turn them off ### 20. Don’t make “how others are doing” a daily habit: set limits on apps that show peers’ updates or turn them off\n\n\n- Cost: This costs nothing. Setting time limits or deactivating an account takes just a few minutes. The real challenge is resisting the urge to open these apps again later on.\n\n- In plain terms: People who habitually compare themselves to others online tend to feel worse emotionally and have lower self‑esteem. Pooled clinical findings show a consistent correlation between upward social comparison and poorer psychological outcomes. Correlation does not equal causation, but randomized trials back this link: after four weeks without Facebook, participants reported a slight rise in happiness. Another study limited three major platforms to 10 minutes per day; after three weeks, loneliness and depression both declined. The trade‑off? Knowledge of current events also dropped during those four weeks of abstinence.\n\n- Benefit: The combined results of 54 independent studies — 94 effect sizes and a total N of 36,583 — analyzed via a three‑level random‑effects model reveal that upward social comparison correlates with poorer mental health (average r = 0.330, 95% CI 0.289–0.370). Specific effects include higher fear of negative evaluation (r = 0.438), anxiety (0.382), depression (0.306), lower happiness (0.268) and lower self‑esteem (0.263). Life satisfaction increased by 0.12 standard deviations, while happiness rose by 0.08 standard deviations. Age, cultural background and data collection year do not alter this link. In a randomized trial of 2,743 U.S. Facebook users, 61% would accept a four‑week suspension at a cost of under $102; those in the suspension group gained 0.09 standard deviations in overall life satisfaction. Compared with typical psychological interventions (which raise happiness by ~0.34 SD and cut depression by ~0.23 SD), this effect is roughly 25–40% of that magnitude. After the trial ended, former suspension users still spent 0.31 fewer standard deviations per day on Facebook. Even after the trial ended, former suspension users still spent 12 fewer minutes per day on Facebook. A smaller trial of 143 college students showed similar benefits after limiting three platforms to 10 minutes daily. Additionally, knowledge of current affairs declined by 0.19 standard deviations, and political polarization fell by 0.16 standard deviations as a result of reduced app usage.\n\n- Evidence grade: A\n- Sources: Lei Y, Hu S, Sun Y, Zheng L (2026). "Looking up" linked to feeling down: a meta-analysis of online upward social comparison and psychological maladjustment. Frontiers in Psychology. ; Allcott H, Braghieri L, Eichmeyer S, Gentzkow M (2020). Welfare Effects of Social Media. American Economic Review, 110(3), 629–676. ; Allcott H, Braghieri L, Eichmeyer S, Gentzkow M (2019). The Welfare Effects of Social Media. NBER Working Paper No. 25514 (The specific numbers quoted in this article are verified verbatim in this edition, and the published abstract does not include numbers). ; Hunt MG, Marx R, Lipson C, Young J (2018). No More FOMO: Limiting Social Media Decreases Loneliness and Depression. Journal of Social and Clinical Psychology, 37(10), 751–768. \n\n- Notes: The correlation findings merely indicate that these patterns tend to appear together; they do not prove causation. The randomized trials do suggest causal links, but they involve U.S. participants prior to the 2018 midterm elections, so applying the results directly to Chinese users is a stretch. The undergraduate trial involved only 143 subjects, limiting its statistical power. Overall effect sizes remain modest, so cutting off these apps alone will not resolve all emotional issues. This advice targets usage aimed at monitoring how others are faring; it does not apply to staying in touch with family, seeking information or job hunting. If strict limits prove hard to maintain, start by disabling push notifications, “people you may know” suggestions and homepage recommendations. For broader screen‑time management, see sections 4.15 and 4.16 (hard caps on short‑video apps and scrolling news). When feeling down, consider the actions outlined in section 19 (exercise, sunlight and regular sleep). For those seeking identity through purchases, see section 6.23; those striving to “move up a social rung” should review section 6.24.\nEvidence A. The correlation findings merely indicate that these patterns tend to appear together; they do not prove causation. The randomized trials do suggest causal links, but they involve U.S. participants prior to the 2018 midterm elections, so applying the results directly to Chinese users is a stretch. The undergraduate trial involved only 143 subjects, limiting its statistical power. Overall effect sizes remain modest, so cutting off these apps alone will not resolve all emotional issues. This advice targets usage aimed at monitoring how others are faring; it does not apply to staying in touch with family, seeking information or job hunting. If strict limits prove hard to maintain, start by disabling push notifications, “people you may know” suggestions and homepage recommendations. For broader screen‑time management, see sections 4.15 and 4.16 (hard caps on short‑video apps and scrolling news). When feeling down, consider the actions outlined in section 19 (exercise, sunlight and regular sleep). For those seeking identity through purchases, see section 6.23; those striving to “move up a social rung” should review section 6.24.\nPossible trade-off: The source summarizes the return this way: “People who habitually compare themselves to others online tend to feel worse emotionally and have lower self‑esteem. Pooled clinical findings show a consistent correlation between upward social comparison and poorer psychological outcomes. Correlation does not equal causation, but randomized trials back this link: after four weeks without Facebook, participants reported a slight rise in happiness. Another study limited three major platforms to 10 minutes per day; after three weeks, loneliness and depression both declined. The trade‑off? Knowledge of current events also dropped during those four weeks of abstinence.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Lei Y, Hu S, Sun Y, Zheng L (2026). "Looking up" linked to feeling down: a meta-analysis of online upward social comparison and psychological maladjustment. Frontiers in Psychology.: https://doi.org/10.3389/fpsyg.2026.1825169\nAllcott H, Braghieri L, Eichmeyer S, Gentzkow M (2020). The Welfare Effects of Social Media. American Economic Review, 110(3), 629–676.: https://doi.org/10.1257/aer.20190658\nAllcott H, Braghieri L, Eichmeyer S, Gentzkow M (2019). The Welfare Effects of Social Media. NBER Working Paper No. 25514（本条引用的具体数字按这一版逐字核对，刊出版的摘要不含数字）.: https://www.nber.org/papers/w25514\nHunt MG, Marx R, Lipson C, Young J (2018). No More FOMO: Limiting Social Media Decreases Loneliness and Depression. Journal of Social and Clinical Psychology, 37(10), 751–768.: https://doi.org/10.1521/jscp.2018.37.10.751\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-021 · When you feel like “everyone saw me make a fool of myself,” cut that estimate in half. ### 21. When you feel like “everyone saw me make a fool of myself,” cut that estimate in half.\n\n\n- Cost: No cost at all. It simply requires asking yourself once, when you’re nervous: “Did they really see it?”\n\n- In plain terms: Imagine someone wearing an embarrassing T‑shirt into a room full of people. On average, they estimate that 46% of onlookers can identify who the shirt depicts; the actual figure is only 23%, exactly half as much. When they wear a T‑shirt of their own choosing that they consider decent, the estimate jumps to 48% while the true rate drops to just 8% — a six‑fold difference. Other studies show that after a conversation, people consistently underestimate how much their partner likes them. Thus, the belief that “I messed up and everyone noticed” is itself an over‑estimate; cutting it in half still leaves it too high.\n\n- Benefit: Experiment 1: Participants donned T‑shirts featuring Barry Manilow’s portrait and entered rooms with other subjects. On average, they predicted that 46% of observers would correctly name the figure on the shirt; the actual correct rate was 23%, precisely double the estimate. Subtracting the observed rate from the predicted one yields an average over‑estimation of 23 percentage points (95% CI 9–38). Excluding two sessions with only two or three observers leaves a difference of 27 points (11–43). Experiment 2: Participants wore T‑shirts they personally selected as “positive.” Their average prediction was 48%, whereas the true recognition rate fell to 8%, a six‑fold gap. Across three additional contexts — strangers paired for conversation, college roommates, and adult workshop participants — people systematically under‑estimated both how much their interlocutor liked them and how much they enjoyed the talk. The authors term this the “liking gap.” It appears in conversations of any length and persists for months among new roommates.\n\n- Evidence grade: B\n- Sources:Gilovich T, Medvec VH, Savitsky K (2000). The spotlight effect in social judgment: An egocentric bias in estimates of the salience of one's own actions and appearance. Journal of Personality and Social Psychology, 78(2), 211–222. ; Boothby EJ, Cooney G, Sandstrom GM, Clark MS (2018). The Liking Gap in Conversations: Do People Like Us More Than We Think? Psychological Science, 29(11), 1742–1756. \n\n- Notes: Grade B reflects that all studies were conducted in laboratory or campus settings with relatively small sample sizes, involving wearing shirts or chatting with strangers. There is no direct evidence that these findings apply to situations such as being discussed by colleagues or making a mistake in a meeting. The numbers merely indicate the direction and approximate magnitude of over‑estimation; they do not provide a fixed multiplier you can apply. This advice is not meant to imply that others’ opinions are irrelevant. In genuine evaluation contexts — interviews, defenses, assessments, or medical evaluations — judgments are real and should be taken seriously. It specifically addresses that everyday feeling of “everyone is watching me”; the real opponent here is your own estimation bias.\nEvidence B. Grade B reflects that all studies were conducted in laboratory or campus settings with relatively small sample sizes, involving wearing shirts or chatting with strangers. There is no direct evidence that these findings apply to situations such as being discussed by colleagues or making a mistake in a meeting. The numbers merely indicate the direction and approximate magnitude of over‑estimation; they do not provide a fixed multiplier you can apply. This advice is not meant to imply that others’ opinions are irrelevant. In genuine evaluation contexts — interviews, defenses, assessments, or medical evaluations — judgments are real and should be taken seriously. It specifically addresses that everyday feeling of “everyone is watching me”; the real opponent here is your own estimation bias.\nPossible trade-off: The source summarizes the return this way: “Imagine someone wearing an embarrassing T‑shirt into a room full of people. On average, they estimate that 46% of onlookers can identify who the shirt depicts; the actual figure is only 23%, exactly half as much. When they wear a T‑shirt of their own choosing that they consider decent, the estimate jumps to 48% while the true rate drops to just 8% — a six‑fold difference. Other studies show that after a conversation, people consistently underestimate how much their partner likes them. Thus, the belief that “I messed up and everyone noticed” is itself an over‑estimate; cutting it in half still leaves it too high.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Gilovich T, Medvec VH, Savitsky K (2000). The spotlight effect in social judgment: An egocentric bias in estimates of the salience of one's own actions and appearance. Journal of Personality and Social Psychology, 78(2), 211–222.: https://doi.org/10.1037/0022-3514.78.2.211\nBoothby EJ, Cooney G, Sandstrom GM, Clark MS (2018). The Liking Gap in Conversations: Do People Like Us More Than We Think? Psychological Science, 29(11), 1742–1756.: https://doi.org/10.1177/0956797618783714\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-022 · Treat “others expect me to be perfect” as a symptom, not a fact ### 22. Treat “others expect me to be perfect” as a symptom, not a fact\n\n- Cost: No cost involved. The hard part is viewing this thought pattern as something that needs addressing rather than as an accurate reflection of others’ actual expectations.\n- In plain terms: The correlation between the feeling of “people around me expect me to be perfect and will reject me if I fail” and suicidal thoughts is 0.28. When the phrasing changes to “I myself expect myself to be perfect,” the correlation drops to just 0.10. The real risk does not come from having high standards per se, but from perceiving those standards as being imposed by others. Even after accounting for pre-existing suicidal thoughts, the former feeling still helps predict an increase in such thoughts over time.\n- Benefit: A comprehensive meta-analysis was conducted using data from 45 studies involving 11,747 participants — including undergraduates, medical students, community members, and psychiatric patients — analyzed via a random-effects model. The weighted average correlation with suicidal thoughts is as follows: for perfectionistic concerns (a composite of socially prescribed perfectionism, fear of making mistakes, self-doubt, and perceived gaps between personal performance and standards), r =.28 (95% CI.24–.32; based on 42 studies with 7,936 participants). Socially prescribed perfectionism alone also shows r =.28 (.25–.32; 30 studies, 3,640 participants). Perfectionistic striving — which reflects self-directed perfectionism and personal standards — has a lower correlation of r =.10 (.07–.13; 31 studies, 4,588 participants). Parental criticism correlates at r =.20 (.11–.29). Regarding suicide attempts, perfectionistic concerns correlate at r =.12 (.07–.17; 15 studies, 5,275 participants), while socially prescribed perfectionism shows r =.19 (.08–.29; 8 studies, 689 participants). Even after adjusting for pre-existing suicidal thoughts, socially prescribed perfectionism still shows a modest positive link to later increases in suicidal thoughts; no such link is observed for self-directed or other-oriented perfectionism.\n- Evidence grade: B\n- Sources:Smith MM, Sherry SB, Chen S, Saklofske DH, Mushquash C, Flett GL, Hewitt PL (2018). The perniciousness of perfectionism: A meta-analytic review of the perfectionism-suicide relationship. Journal of Personality, 86(3), 522–542. \n- Notes: This item is graded B because most included studies relied on single-time surveys, making it hard to establish temporal sequence. The correlation strength is moderate (r ≈.28), accounting for only a few to ten percent of total variance. Since the outcomes measured are suicidal thoughts and attempts rather than actual mortality, the overall benefit is rated as limited due to reliance on surrogate endpoints. The authors themselves note that the data on perfectionistic concerns and suicide attempts may suffer from publication bias, with studies showing weaker or null results less likely to be published; even after accounting for such missing studies, the overall trend remains unchanged. This recommendation does not oppose setting high standards; rather, it emphasizes where those standards originate and whether failure to meet them leads to feelings of personal worthlessness. Similar to the idea discussed in Item 15 — viewing pessimistic expectations like “things will definitely get worse” as symptoms — this pattern can also be addressed clinically. If you or someone you know is experiencing suicidal thoughts, call 12356 immediately and remove any means of self-harm, as outlined in Section 1, Item 25. For guidance on how to respond when someone close expresses such thoughts, refer to Section 8, Item 15. Information on depression screening for children can be found in Section 30, Item 8.\nEvidence B. This item is graded B because most included studies relied on single-time surveys, making it hard to establish temporal sequence. The correlation strength is moderate (r ≈.28), accounting for only a few to ten percent of total variance. Since the outcomes measured are suicidal thoughts and attempts rather than actual mortality, the overall benefit is rated as limited due to reliance on surrogate endpoints. The authors themselves note that the data on perfectionistic concerns and suicide attempts may suffer from publication bias, with studies showing weaker or null results less likely to be published; even after accounting for such missing studies, the overall trend remains unchanged. This recommendation does not oppose setting high standards; rather, it emphasizes where those standards originate and whether failure to meet them leads to feelings of personal worthlessness. Similar to the idea discussed in Item 15 — viewing pessimistic expectations like “things will definitely get worse” as symptoms — this pattern can also be addressed clinically. If you or someone you know is experiencing suicidal thoughts, call 12356 immediately and remove any means of self-harm, as outlined in Section 1, Item 25. For guidance on how to respond when someone close expresses such thoughts, refer to Section 8, Item 15. Information on depression screening for children can be found in Section 30, Item 8.\nPossible trade-off: The source summarizes the return this way: “The correlation between the feeling of “people around me expect me to be perfect and will reject me if I fail” and suicidal thoughts is 0.28. When the phrasing changes to “I myself expect myself to be perfect,” the correlation drops to just 0.10. The real risk does not come from having high standards per se, but from perceiving those standards as being imposed by others. Even after accounting for pre-existing suicidal thoughts, the former feeling still helps predict an increase in such thoughts over time.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Smith MM, Sherry SB, Chen S, Saklofske DH, Mushquash C, Flett GL, Hewitt PL (2018). The perniciousness of perfectionism: A meta-analytic review of the perfectionism-suicide relationship. Journal of Personality, 86(3), 522–542.: https://doi.org/10.1111/jopy.12333\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-023 · When angry, don’t try to vent by smashing things, punching a bag, or going for a run — first calm your body down. ### 23. When angry, don’t try to vent by smashing things, punching a bag, or going for a run — first calm your body down.\n\n\n- Cost: No cost at all. When you’re angry, try a few minutes of activities that slow your heart rate: breathe slowly, sit down, and quiet your mind. It’s hard to resist the urge to vent right then and there.\n\n- In plain terms: Activities that rev up the body — like punching a bag, throwing things, or going for a run — generally don’t help you cool off. On the other hand, techniques that calm the body, such as slow breathing, mindfulness, and meditation, noticeably reduce anger and the urge to lash out.\n\n- Benefit: A meta-analysis of 154 studies involving 184 sample groups and 10,189 participants shows that calming techniques like deep breathing, mindfulness, and meditation lower both anger and aggression. The effect size was g = -0.63, with a 95% CI ranging from -0.82 to -0.43. This result held true across genders, races, ages, and cultures. In contrast, activities that increase physical arousal — such as punching a bag, jogging, or cycling — showed virtually no effect; their effect size was g = -0.02, with a 95% CI from -0.13 to 0.09. The authors conclude that neither venting anger nor going for a run is an effective way to defuse it.\n\n- Evidence grade: A\n- Sources:Kjærvik SL, Bushman BJ (2024). A meta-analytic review of anger management activities that increase or decrease arousal: What fuels or douses rage? Clinical Psychology Review. \n\n- Notes: These findings measure anger and aggression, not overall energy levels. The authors categorize the time spent on calming activities as “minutes saved from dealing with fallout after an argument.” Immediate techniques you can use right now include the “circular sighing” method described in Section 22, Item 9, and “stepping away when angry” in Rule 18 of this section (stepping away when angry). Running isn’t useless in the long run — it helps ease low mood, as noted in Section 22, Item 7 (“When feeling down, go for a walk or run”). It simply isn't a good short-term fix for anger. While angry, avoid driving, sending messages, or making important decisions. If someone is physically attacking you, leave the scene and call the police; your priority then is safety, not emotional regulation — see Section 8, Item 43 (“If you’re being abused”).\nEvidence A. These findings measure anger and aggression, not overall energy levels. The authors categorize the time spent on calming activities as “minutes saved from dealing with fallout after an argument.” Immediate techniques you can use right now include the “circular sighing” method described in Section 22, Item 9, and “stepping away when angry” in Rule 18 of this section (stepping away when angry). Running isn’t useless in the long run — it helps ease low mood, as noted in Section 22, Item 7 (“When feeling down, go for a walk or run”). It simply isn't a good short-term fix for anger. While angry, avoid driving, sending messages, or making important decisions. If someone is physically attacking you, leave the scene and call the police; your priority then is safety, not emotional regulation — see Section 8, Item 43 (“If you’re being abused”).\nPossible trade-off: The source summarizes the return this way: “Activities that rev up the body — like punching a bag, throwing things, or going for a run — generally don’t help you cool off. On the other hand, techniques that calm the body, such as slow breathing, mindfulness, and meditation, noticeably reduce anger and the urge to lash out.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Kjærvik SL, Bushman BJ (2024). A meta-analytic review of anger management activities that increase or decrease arousal: What fuels or douses rage? Clinical Psychology Review.: https://doi.org/10.1016/j.cpr.2024.102414\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-024 · Writing down thoughts and feelings about a troubling issue over several days can be helpful, but don’t expect it to cure anything ### 24. Writing down thoughts and feelings about a troubling issue over several days can be helpful, but don’t expect it to cure anything \n\n- Cost: This costs nothing. Typical practice in studies is to write 3–4 times, each session lasting 15–20 minutes. Write about something that bothers you and express your deepest thoughts and feelings. \n- In plain terms: Writing about upsetting matters generally provides a small benefit on average, though the results are inconsistent. Two meta-analyses found no effect at all. Since it costs almost nothing, it’s worth trying. However, if emotional problems are severe, it should not replace professional medical care. \n- Benefit: One meta-analysis combined data from 146 randomized studies in which participants wrote or spoke about personally important topics. On average, the effect was positive and statistically significant, though very small (effect size r =.075). Another meta-analysis limited to randomized controlled trials found no significant effects on either physical or mental health across 30 trials. For 16 trials involving cancer patients and survivors, there were no significant improvements in psychological, physical, or quality-of-life outcomes; the effect size for psychological outcomes was g = 0.04, with a 95% confidence interval ranging from –0.06 to 0.14. \n- Evidence grade: B \n- Sources:Frattaroli J (2006). Experimental disclosure and its moderators: a meta-analysis. Psychological Bulletin. ; Mogk C, Otte S, Reinhold-Hurley B, Kröner-Herwig B (2006). Health effects of expressive writing on stressful or traumatic experiences - a meta-analysis. Psycho-Social Medicine. ; Zachariae R, O'Toole MS (2015). The effect of expressive writing intervention on psychological and physical health outcomes in cancer patients--a systematic review and meta-analysis. Psycho-Oncology. \n- Notes: This approach remains controversial. Proponents point to the 146-study meta-analysis showing a small positive effect, while critics cite two meta-analyses of randomized controlled trials that found no significant benefits. The recommended frequency and duration of writing sessions come from the original experimental designs, as summarized in Mogk’s meta-analysis. This method is included here because it requires virtually no expense or time and can be done alone. It may be useful when someone has no one to talk to about their problems. The time-based measurement used here reflects how authors categorized effort levels. If writing becomes increasingly distressing, stop and dial 12356, as described in Section 1, Item 25.\nEvidence B. This approach remains controversial. Proponents point to the 146-study meta-analysis showing a small positive effect, while critics cite two meta-analyses of randomized controlled trials that found no significant benefits. The recommended frequency and duration of writing sessions come from the original experimental designs, as summarized in Mogk’s meta-analysis. This method is included here because it requires virtually no expense or time and can be done alone. It may be useful when someone has no one to talk to about their problems. The time-based measurement used here reflects how authors categorized effort levels. If writing becomes increasingly distressing, stop and dial 12356, as described in Section 1, Item 25.\nPossible trade-off: The source summarizes the return this way: “Writing about upsetting matters generally provides a small benefit on average, though the results are inconsistent. Two meta-analyses found no effect at all. Since it costs almost nothing, it’s worth trying. However, if emotional problems are severe, it should not replace professional medical care.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Frattaroli J (2006). Experimental disclosure and its moderators: a meta-analysis. Psychological Bulletin.: https://doi.org/10.1037/0033-2909.132.6.823\nMogk C, Otte S, Reinhold-Hurley B, Kröner-Herwig B (2006). Health effects of expressive writing on stressful or traumatic experiences - a meta-analysis. Psycho-Social Medicine.: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2736499/\nZachariae R, O'Toole MS (2015). The effect of expressive writing intervention on psychological and physical health outcomes in cancer patients--a systematic review and meta-analysis. Psycho-Oncology.: https://doi.org/10.1002/pon.3802\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 03-025 · Treat period pain and seek gynecological care when symptoms disrupt life or do not improve ### 25. Treat period pain and seek gynecological care when symptoms disrupt life or do not improve\n- Cost: Pain medicine costs a small amount; assessment may require an appointment, imaging, and time.\n- In plain terms: Trials found anti-inflammatory pain medicines can reduce menstrual pain. Persistent pain, deep pain during sex, or symptoms that disrupt school or work warrant medical assessment for causes such as endometriosis.\n- Applicability and limits: Medication can have side effects and is unsuitable for some people. Ask a clinician or pharmacist about personal risks, pregnancy, and other medicines.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence A. Medication can have side effects and is unsuitable for some people. Ask a clinician or pharmacist about personal risks, pregnancy, and other medicines.\nPossible trade-off: The source summarizes the return this way: “Trials found anti-inflammatory pain medicines can reduce menstrual pain. Persistent pain, deep pain during sex, or symptoms that disrupt school or work warrant medical assessment for causes such as endometriosis.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Marjoribanks J, Ayeleke RO, Farquhar C, Proctor M (2015). Nonsteroidal anti-inflammatory drugs for dysmenorrhoea. Cochrane Database of Systematic Reviews, (7):CD001751.: https://doi.org/10.1002/14651858.CD001751.pub3\nNational Institute for Health and Care Excellence (2017, updated 2024). Endometriosis: diagnosis and management (NG73), recommendations 1.3.1, 1.4.2, 1.4.3, 1.5.4.: https://www.nice.org.uk/guidance/ng73/chapter/Recommendations\nNnoaham KE, Hummelshoj L, Webster P, et al.\nWorld Endometriosis Research Foundation Global Study of Women's Health consortium (2011). Impact of endometriosis on quality of life and work productivity: a multicenter study across ten countries. Fertility and Sterility, 96(2):366-373.e8.: https://doi.org/10.1016/j.fertnstert.2011.05.090\nSchoep ME, Adang EMM, Maas JWM, De Bie B, Aarts JWM, Nieboer TE (2019). Productivity loss due to menstruation-related symptoms: a nationwide cross-sectional survey among 32 748 women. BMJ Open, 9(6):e026186.: https://doi.org/10.1136/bmjopen-2018-026186\nHaleon (2026). Advil (ibuprofen capsule, liquid filled), OTC drug label: Warnings. DailyMed.: https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=1f01c10a-9434-91a4-2ee4-352315a6b610\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/03-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E7%B2%BE%E5%8A%9B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 04-001 · Write “what to do” as “if… then…” ### 1. Write “what to do” as “if… then…”\n\n- Cost: No cost at all. Each step takes just 1–2 minutes — simply write a sentence like “If… then…”. For example: “If I sit at my desk at 8 a.m. on Tuesday, I’ll start by writing the introduction.”\n- In plain terms: Change “I plan to do this” into “If I sit at my desk at 8 a.m. on Tuesday, I’ll start by writing the introduction.” Across 94 separate studies, people who used this phrasing were far more likely to achieve their goals — this effect is moderate to large. All it requires is rewriting one sentence; there’s no expense and almost no extra effort.\n- Benefit: When all 94 studies are combined, individuals who expressed their plans as “if… then…” statements had significantly higher success rates. This technique is known in psychology as implementation intentions. The effect size here is d = 0.65, which qualifies as moderate to large. Three key moments benefit from this approach: initiating action, resisting distractions, and disengaging from tasks that seem impossible to complete.\n- Evidence grade: A\n- Sources:Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119. \n- Notes: This method works only for goals you genuinely want to achieve. If a goal holds no personal value for you, writing multiple such statements won’t help. Additionally, most research participants were students, and the studies focused on health-related habits; results may not translate directly to workplace settings.\nEvidence A. This method works only for goals you genuinely want to achieve. If a goal holds no personal value for you, writing multiple such statements won’t help. Additionally, most research participants were students, and the studies focused on health-related habits; results may not translate directly to workplace settings.\nPossible trade-off: The source summarizes the return this way: “Change “I plan to do this” into “If I sit at my desk at 8 a.m. on Tuesday, I’ll start by writing the introduction.” Across 94 separate studies, people who used this phrasing were far more likely to achieve their goals — this effect is moderate to large. All it requires is rewriting one sentence; there’s no expense and almost no extra effort.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119.: https://doi.org/10.1016/S0065-2601(06)38002-1\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 04-002 · Write down exit criteria before starting ### 2. Write down exit criteria before starting\n\n- Cost: No cost at all. It takes just 5 minutes at the start to write down: “If a certain target isn’t met by a specific date, then we’ll stop.” The hard part is actually honoring that promise when the day comes — it can feel embarrassing to call off a project in front of others.\n- In plain terms: Before you begin any project, write one simple sentence: “If a certain target isn’t met by a specific date, then we’ll stop.” Multiple studies combined show this approach really does help people pull back from efforts they’re unlikely to succeed at. What you save is all the time you’d otherwise keep pouring into that project.\n- Benefit: When data from several studies on commitment strategies are pooled together, the result is clear: setting a clear “if… then…” condition beforehand also helps people disengage from failing courses of action. The time saved is exactly the amount you’d have kept investing otherwise.\n- Evidence grade: B\n- Sources:Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119. \n- Notes: Exit criteria should be written at the very start of a project, while emotions are still neutral. Deciding on them later gets skewed by all the resources already spent; at that point you should focus only on future investment and future returns, as explained in item 3. Also, “the ability to withdraw” is just one sub‑finding across those studies — no single study has calculated exactly how much time it can save.\nEvidence B. Exit criteria should be written at the very start of a project, while emotions are still neutral. Deciding on them later gets skewed by all the resources already spent; at that point you should focus only on future investment and future returns, as explained in item 3. Also, “the ability to withdraw” is just one sub‑finding across those studies — no single study has calculated exactly how much time it can save.\nPossible trade-off: The source summarizes the return this way: “Before you begin any project, write one simple sentence: “If a certain target isn’t met by a specific date, then we’ll stop.” Multiple studies combined show this approach really does help people pull back from efforts they’re unlikely to succeed at. What you save is all the time you’d otherwise keep pouring into that project.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119.: https://doi.org/10.1016/S0065-2601(06)38002-1\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 04-003 · When deciding whether to continue, only consider future investments and future returns — not what has already been invested. ### 3. When deciding whether to continue, only consider future investments and future returns — not what has already been invested.\n\n- Cost: No cost involved. The difficulty lies in accepting that time already invested cannot be recovered.\n- In plain terms: Money and time already spent make people more inclined to keep going. Across 98 datasets, this tendency remains consistent. Therefore, when deciding whether to continue, only factor in future investments and expected returns; past expenditures should be excluded from consideration.\n- Benefit: Prior investments of money, effort, and time increase the likelihood of continued engagement. This is known as the sunk cost effect in psychology. Analysis of 98 datasets confirms this tendency is stable. Avoiding this bias prevents people from continuing to invest time solely to avoid “wasting” what they have already spent.\n- Evidence grade: B\n- Sources:Arkes, H. R., & Blumer, C. (1985). The psychology of sunk cost. Organizational Behavior and Human Decision Processes, 35, 124–140. ; Roth, S., Robbert, T., & Straus, L. (2015). On the sunk-cost effect in economic decision-making: A meta-analytic review. Business Research, 8(1), 99–138. \n- Notes: This is exactly what Arkes and Blumer demonstrated in their theater experiment. The Ohio University Theater sold season tickets at three price points: full price ($15), $13, and $8. In the first half of the season, ticket holders who paid full price attended an average of 4.11 shows, compared to 3.32 and 3.29 shows for the other two groups. No significant differences emerged between the groups in the second half of the season. Roth and colleagues found this effect diminishes over time and is less pronounced among older individuals.\nEvidence B. This is exactly what Arkes and Blumer demonstrated in their theater experiment. The Ohio University Theater sold season tickets at three price points: full price ($15), $13, and $8. In the first half of the season, ticket holders who paid full price attended an average of 4.11 shows, compared to 3.32 and 3.29 shows for the other two groups. No significant differences emerged between the groups in the second half of the season. Roth and colleagues found this effect diminishes over time and is less pronounced among older individuals.\nPossible trade-off: The source summarizes the return this way: “Money and time already spent make people more inclined to keep going. Across 98 datasets, this tendency remains consistent. Therefore, when deciding whether to continue, only factor in future investments and expected returns; past expenditures should be excluded from consideration.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Arkes, H. R., & Blumer, C. (1985). The psychology of sunk cost. Organizational Behavior and Human Decision Processes, 35, 124–140.: https://doi.org/10.1016/0749-5978(85)90049-4\nRoth, S., Robbert, T., & Straus, L. (2015). On the sunk-cost effect in economic decision-making: A meta-analytic review. Business Research, 8(1), 99–138.: https://doi.org/10.1007/s40685-014-0014-8\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 04-004 · Estimate timelines based on actual time taken in past similar tasks, not on plans ### 4. Estimate timelines based on actual time taken in past similar tasks, not on plans\n\n\n- Cost: No cost at all. It only requires a few minutes of review to look up how long similar tasks took previously.\n- In plain terms: Students who estimated they would finish a paper in 33.9 days actually took 55.5 days to complete it; only 29.7% of them met their own estimates. Another group of students was asked to first recall how long similar tasks had taken them in the past before making their estimates. The proportion of students who finished on time rose from 29.3% to 60.0% in this group.\n- Benefit: Students originally expected to finish their papers in 33.9 days, but the actual time taken was 55.5 days. Only 29.7% of them completed their work by their own estimates. When researchers asked another group of students to first relate past experiences to the current task before estimating, the proportion of students finishing on time rose from 29.3% to 60.0% compared to the control group. This optimism of underestimating timelines no longer appeared in this group.\n- Evidence grade: B\n- Sources:Buehler, R., Griffin, D., & Ross, M. (1994). Exploring the "planning fallacy": Why people underestimate their task completion times. Journal of Personality and Social Psychology, 67(3), 366–381. ; Flyvbjerg, B. (2006). From Nobel Prize to project management: Getting risks right. Project Management Journal, 37(3), 5–15. ; Halkjelsvik, T., & Jørgensen, M. (2012). From origami to software development: A review of studies on judgment-based predictions of performance time. Psychological Bulletin, 138(2), 238–271. \n- Notes: Buehler’s study involved only university students in Canada; it was a single study with a small sample size of 37 participants, with roughly 40 participants in each group. Estimating timelines based on historical data from similar projects is known as reference class forecasting; specific engineering applications are described in Flyvbjerg’s work. Halkjelsvik’s review of multiple studies shows that underestimating timelines is more common than overestimating, though the magnitude of the error varies widely depending on the task and research methodology.\nEvidence B. Buehler’s study involved only university students in Canada; it was a single study with a small sample size of 37 participants, with roughly 40 participants in each group. Estimating timelines based on historical data from similar projects is known as reference class forecasting; specific engineering applications are described in Flyvbjerg’s work. Halkjelsvik’s review of multiple studies shows that underestimating timelines is more common than overestimating, though the magnitude of the error varies widely depending on the task and research methodology.\nPossible trade-off: The source summarizes the return this way: “Students who estimated they would finish a paper in 33.9 days actually took 55.5 days to complete it; only 29.7% of them met their own estimates. Another group of students was asked to first recall how long similar tasks had taken them in the past before making their estimates. The proportion of students who finished on time rose from 29.3% to 60.0% in this group.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Buehler, R., Griffin, D., & Ross, M. (1994). Exploring the "planning fallacy": Why people underestimate their task completion times. Journal of Personality and Social Psychology, 67(3), 366–381.: https://doi.org/10.1037/0022-3514.67.3.366\nFlyvbjerg, B. (2006). From Nobel Prize to project management: Getting risks right. Project Management Journal, 37(3), 5–15.: https://doi.org/10.1177/875697280603700302\nHalkjelsvik, T., & Jørgensen, M. (2012). From origami to software development: A review of studies on judgment-based predictions of performance time. Psychological Bulletin, 138(2), 238–271.: https://doi.org/10.1037/a0025996\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 04-005 · Distribute an agenda beforehand; don’t hold meetings without one; stand if possible ### 5. Distribute an agenda beforehand; don’t hold meetings without one; stand if possible\n\n- Cost: No monetary cost. Organizers spend 5–10 minutes writing an agenda before the meeting. Standing meetings require participants’ cooperation.\n- In plain terms: When an agenda is shared beforehand, attendees are more likely to view the meeting as useful. In experiments, seated meetings lasted 34% longer than standing ones, yet the quality of decisions reached under both formats was identical.\n- Benefit: Two studies involved 958 and 292 participants respectively. Results showed that meetings with pre‑distributed agendas were perceived as more effective by attendees — a statistically significant relationship. In another experiment, 55 groups met while seated and 56 while standing; seated meetings again ran 34% longer, with no difference in decision quality between the two formats.\n- Evidence grade: B\n- Sources:Leach, D. J., Rogelberg, S. G., Warr, P. B., & Burnfield, J. L. (2009). Perceived meeting effectiveness: The role of design characteristics. Journal of Business and Psychology, 24(1), 65–76. ; Bluedorn, A. C., Turban, D. B., & Love, M. S. (1999). The effects of stand-up and sit-down meeting formats on meeting outcomes. Journal of Applied Psychology, 84(2). \n- Notes: The standing‑meeting experiment involved five‑person groups working on tasks in a lab setting. These findings cannot be directly applied to lengthy meetings or large conferences. Leach measured participants’ subjective perceptions of effectiveness rather than actual output levels.\nEvidence B. The standing‑meeting experiment involved five‑person groups working on tasks in a lab setting. These findings cannot be directly applied to lengthy meetings or large conferences. Leach measured participants’ subjective perceptions of effectiveness rather than actual output levels.\nPossible trade-off: The source summarizes the return this way: “When an agenda is shared beforehand, attendees are more likely to view the meeting as useful. In experiments, seated meetings lasted 34% longer than standing ones, yet the quality of decisions reached under both formats was identical.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Leach, D. J., Rogelberg, S. G., Warr, P. B., & Burnfield, J. L. (2009). Perceived meeting effectiveness: The role of design characteristics. Journal of Business and Psychology, 24(1), 65–76.: https://doi.org/10.1007/s10869-009-9092-6\nBluedorn, A. C., Turban, D. B., & Love, M. S. (1999). The effects of stand-up and sit-down meeting formats on meeting outcomes. Journal of Applied Psychology, 84(2).: https://doi.org/10.1037/0021-9010.84.2.277\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 04-006 · Cut down on meetings – use written asynchronous communication when possible ### 6. Cut down on meetings – use written asynchronous communication when possible\n\n- Cost: No monetary cost. Requires cooperation from colleagues and supervisors. The main difficulty is that writing a clear message takes more effort than simply speaking it out loud.\n- In plain terms: The more meetings you have in a day, the more exhausted you feel, and the more work seems to pile up on your plate. Canceling even one meeting frees up exactly as much time as the meeting itself lasts – no less, no more.\n- Benefit: Two surveys involved employees working 35+ hours per week – one with 676 participants, the other with 304. How much time meetings consume and their impact on attitude and happiness aren’t fixed; they depend on two factors: how well the meetings are run and how much a role relies on teamwork. Another study asked participants to keep daily logs for a week; it found that more meetings per day led to greater fatigue and perceived workload. The time saved equals precisely the duration of those canceled meetings.\n- Evidence grade: B\n- Sources:Rogelberg, S. G., Leach, D. J., Warr, P. B., & Burnfield, J. L. (2006). "Not another meeting!" Are meeting time demands related to employee well-being? Journal of Applied Psychology, 91(1). ; Luong, A., & Rogelberg, S. G. (2005). Meetings and more meetings: The relationship between meeting load and the daily well-being of employees. Group Dynamics: Theory, Research, and Practice, 9(1). \n- Notes: Controversy: Rogelberg’s 2006 research shows the relationship between meeting frequency and happiness isn’t one-directional; for roles heavily dependent on collaboration, frequent meetings may actually be beneficial. Additionally, no study has directly compared asynchronous written communication to holding meetings, so this recommendation is the author’s own inference.\nEvidence B. Controversy: Rogelberg’s 2006 research shows the relationship between meeting frequency and happiness isn’t one-directional; for roles heavily dependent on collaboration, frequent meetings may actually be beneficial. Additionally, no study has directly compared asynchronous written communication to holding meetings, so this recommendation is the author’s own inference.\nPossible trade-off: The source summarizes the return this way: “The more meetings you have in a day, the more exhausted you feel, and the more work seems to pile up on your plate. Canceling even one meeting frees up exactly as much time as the meeting itself lasts – no less, no more.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Rogelberg, S. G., Leach, D. J., Warr, P. B., & Burnfield, J. L. (2006). "Not another meeting!" Are meeting time demands related to employee well-being? Journal of Applied Psychology, 91(1).: https://doi.org/10.1037/0021-9010.91.1.83\nLuong, A., & Rogelberg, S. G. (2005). Meetings and more meetings: The relationship between meeting load and the daily well-being of employees. Group Dynamics: Theory, Research, and Practice, 9(1).: https://doi.org/10.1037/1089-2699.9.1.58\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 04-007 · Break large tasks into subtasks before estimating and starting work ### 7. Break large tasks into subtasks before estimating and starting work\n\n- Cost: No cost involved. The actual breakdown process takes 5 to 15 minutes.\n- In plain terms: When estimating how long a task will take, people rarely break it down into individual subtasks and calculate each one separately. Listing all subtasks first and then estimating the total duration helps avoid underestimating the required time. Once broken down, each small step can be tackled right away, which also reduces the likelihood of procrastination.\n- Benefit: People tend to overlook the need to split multi-component tasks into smaller parts when estimating timelines. For instance, writing a literature review, drafting the discussion section, and organizing references are all distinct tasks. By first listing all relevant subtasks and then estimating the overall time, one can avoid the common planning fallacy of underestimating duration. Moreover, once tasks are broken down, each small step becomes a concrete action that can be started immediately, thereby lowering procrastination rates. Research shows that key predictors of procrastination include a person’s aversion to the task and the tendency to postpone it.\n- Evidence grade: B\n- Sources:Kruger, J., & Evans, M. (2004). If you don't want to be late, enumerate: Unpacking reduces the planning fallacy. Journal of Experimental Social Psychology, 40(5), 586–598. ; Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1). \n- Notes: As a general guideline, each subtask should be small enough to be completed during a single focused work session; splitting tasks into overly detailed pieces is itself time-consuming. Additionally, Kruger and Evans’ study was verified only for its overall direction based on the abstract; the exact percentages cited were not cross-checked against the original research text.\nEvidence B. As a general guideline, each subtask should be small enough to be completed during a single focused work session; splitting tasks into overly detailed pieces is itself time-consuming. Additionally, Kruger and Evans’ study was verified only for its overall direction based on the abstract; the exact percentages cited were not cross-checked against the original research text.\nPossible trade-off: The source summarizes the return this way: “When estimating how long a task will take, people rarely break it down into individual subtasks and calculate each one separately. Listing all subtasks first and then estimating the total duration helps avoid underestimating the required time. Once broken down, each small step can be tackled right away, which also reduces the likelihood of procrastination.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Kruger, J., & Evans, M. (2004). If you don't want to be late, enumerate: Unpacking reduces the planning fallacy. Journal of Experimental Social Psychology, 40(5), 586–598.: https://doi.org/10.1016/j.jesp.2003.11.001\nSteel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1).: https://doi.org/10.1037/0033-2909.133.1.65\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 04-008 · Set a deadline for tasks without an external deadline ### 8. Set a deadline for tasks without an external deadline\n\n- Cost: No cost involved. The hard part is actually sticking to the deadline you set. If you ignore it when the day arrives, it’s as if you never set it at all.\n- In plain terms: When there is an external deadline, 80.6% of students manage to finish their work before it. But only 38.7% finish within their own estimated timeframe. The actual completion time is almost entirely determined by the external deadline, with little connection to their own estimates. That’s why it’s crucial to set your own deadline for tasks with no external deadline, and then follow through on it.\n- Benefit: For students with an external deadline, 80.6% complete their work before it. Meanwhile, only 38.7% finish within their own estimated timeframe. The actual completion time closely aligns with the external deadline, with a correlation coefficient of r = 0.82 — the closer this number is to 1, the tighter the alignment. There is only a very weak link between completion time and students’ own estimates.\n- Evidence grade: B\n- Sources:Buehler, R., Griffin, D., & Ross, M. (1994). Exploring the "planning fallacy": Why people underestimate their task completion times. Journal of Personality and Social Psychology, 67(3), 366–381. \n- Notes: Telling others about the deadline you set for yourself makes it behave more like an external deadline. It’s worth noting that this research only proves external deadlines are effective. For self-set deadlines such as time-boxing or using Pomodoro timers, no direct studies have been conducted, so this conclusion is drawn by inference.\nEvidence B. Telling others about the deadline you set for yourself makes it behave more like an external deadline. It’s worth noting that this research only proves external deadlines are effective. For self-set deadlines such as time-boxing or using Pomodoro timers, no direct studies have been conducted, so this conclusion is drawn by inference.\nPossible trade-off: The source summarizes the return this way: “When there is an external deadline, 80.6% of students manage to finish their work before it. But only 38.7% finish within their own estimated timeframe. The actual completion time is almost entirely determined by the external deadline, with little connection to their own estimates. That’s why it’s crucial to set your own deadline for tasks with no external deadline, and then follow through on it.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Buehler, R., Griffin, D., & Ross, M. (1994). Exploring the "planning fallacy": Why people underestimate their task completion times. Journal of Personality and Social Psychology, 67(3), 366–381.: https://doi.org/10.1037/0022-3514.67.3.366\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 04-009 · Treat procrastination as a way to avoid discomfort, not as a sign of laziness or lack of effort ### 9. Treat procrastination as a way to avoid discomfort, not as a sign of laziness or lack of effort\n\n- Cost: No cost at all. The only change needed is in how you judge the situation: first ask yourself where the discomfort lies, then figure out how to address it.\n- In plain terms: Procrastination has little to do with laziness or personality traits. What truly predicts whether someone procrastinates is how unpleasant the task feels, whether they believe they can complete it, and how easily they get distracted by immediate temptations. Therefore, the best approach is to make the task less unpleasant and break the first step into a tiny, manageable action — rather than scolding yourself and forcing yourself to work.\n- Benefit: A meta-analysis that included 691 correlation coefficients found several factors with a strong, consistent link to procrastination: how aversive the task is, how much time remains until the deadline, self-efficacy (the belief in one’s ability to succeed), impulsivity, and conscientiousness — including self-control, susceptibility to distraction, organization skills, and achievement motivation. In contrast, neuroticism, rebelliousness, and sensation-seeking show only very weak connections to procrastination. The authors explain these results using time motivation theory: the immediate appeal of a task drops rapidly as the expected reward is pushed further into the future.\n- Evidence grade: A\n- Sources:Steel P (2007). The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1), 65–94. \n- Notes: This guideline only provides general direction rather than specific actionable steps, so its overall benefit is rated as moderate — no quantitative estimate of time saved has been calculated. Concrete actions are outlined in item 1 of this section (which specifies exact times, locations, and concrete actions to take), item 7 (which advises breaking large tasks into smaller sub-tasks), and item 8 (which recommends setting a deadline even for tasks without any external deadline). Keep in mind this is a summary of correlational research, so it should not be interpreted as evidence of direct causal relationships.\nEvidence A. This guideline only provides general direction rather than specific actionable steps, so its overall benefit is rated as moderate — no quantitative estimate of time saved has been calculated. Concrete actions are outlined in item 1 of this section (which specifies exact times, locations, and concrete actions to take), item 7 (which advises breaking large tasks into smaller sub-tasks), and item 8 (which recommends setting a deadline even for tasks without any external deadline). Keep in mind this is a summary of correlational research, so it should not be interpreted as evidence of direct causal relationships.\nPossible trade-off: The source summarizes the return this way: “Procrastination has little to do with laziness or personality traits. What truly predicts whether someone procrastinates is how unpleasant the task feels, whether they believe they can complete it, and how easily they get distracted by immediate temptations. Therefore, the best approach is to make the task less unpleasant and break the first step into a tiny, manageable action — rather than scolding yourself and forcing yourself to work.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Steel P (2007). The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1), 65–94.: https://doi.org/10.1037/0033-2909.133.1.65\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 04-010 · Keep desired items within reach and unwanted ones out of sight — no need to resist temptation on the spot ### 10. Keep desired items within reach and unwanted ones out of sight — no need to resist temptation on the spot\n\n- Cost: No cost involved; takes just a few minutes to set up. Simply move your phone to another room and lay out books and a computer on the desk.\n- In plain terms: When items are physically farther away, people tend to consume less of them. Placing snacks at a distance noticeably cuts down on intake — this effect is of moderate strength. Limiting the number of available choices also leads to a marked drop in consumption. These strategies require no willpower on your part; you can arrange everything in just a few minutes.\n- Benefit: A Cochrane review encompassing 24 randomized trials supports these findings. Moving food farther away reduces consumption, with a standardized mean difference of −0.60 (95% CI −0.84 to −0.36; based on 12 studies involving 1,098 participants; evidence of low certainty). Limiting food options yields an even stronger effect, with a standardized mean difference of −1.13 (95% CI −1.90 to −0.37; based on 3 studies involving 154 participants; evidence of low certainty). Regression analysis confirms that both distance and fewer choices amplify the effect.\n- Evidence grade: B\n- Sources:Hollands GJ, Carter P, Anwer S, et al. (2019). Altering the availability or proximity of food, alcohol, and tobacco products to change their selection and consumption. Cochrane Database of Systematic Reviews, 9, CD012573. \n- Notes: This B rating stems from the fact that all 24 studies included in the review focused on food only; none examined alcohol or tobacco. Additionally, 14 of those studies were conducted in laboratory settings and originated from high-income countries. Applying these same principles to phones and video games is a logical extrapolation, as no direct trials exist on this specific use case. One study directly examined the effect of removing phones from one’s line of sight; see Section 3, Item 1 for details (turning off nonessential notifications and keeping phones out of sight while working).\nEvidence B. This B rating stems from the fact that all 24 studies included in the review focused on food only; none examined alcohol or tobacco. Additionally, 14 of those studies were conducted in laboratory settings and originated from high-income countries. Applying these same principles to phones and video games is a logical extrapolation, as no direct trials exist on this specific use case. One study directly examined the effect of removing phones from one’s line of sight; see Section 3, Item 1 for details (turning off nonessential notifications and keeping phones out of sight while working).\nPossible trade-off: The source summarizes the return this way: “When items are physically farther away, people tend to consume less of them. Placing snacks at a distance noticeably cuts down on intake — this effect is of moderate strength. Limiting the number of available choices also leads to a marked drop in consumption. These strategies require no willpower on your part; you can arrange everything in just a few minutes.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Hollands GJ, Carter P, Anwer S, et al. (2019). Altering the availability or proximity of food, alcohol, and tobacco products to change their selection and consumption. Cochrane Database of Systematic Reviews, 9, CD012573.: https://doi.org/10.1002/14651858.CD012573.pub3\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 04-011 · Tie your money to your commitment — but first ask if you’re willing to pay ### 11. Tie your money to your commitment — but first ask if you’re willing to pay\n\n- Cost: Under this deposit‑based approach, participants must put up their own cash upfront; if they fail to meet the target, the money is forfeited. In this trial, the required deposit was $150.\n- In plain terms: A randomized trial compared two incentive models: one offering a cash reward for success, and another requiring an upfront deposit that is refunded plus a bonus only if the goal is met. Among those willing to join either program, the deposit model produced a success rate 13 percentage points higher than the reward model. Yet only 13.7% of participants agreed to pay the deposit, while 90% opted for the reward option. Thus the deposit approach works best for those willing to pay; for everyone else it essentially has no effect.\n- Benefit: In a U.S. trial with 2,538 participants, employees and their relatives were randomly assigned to one of four incentive schemes or standard care. The reward model (earning roughly $800 for success) attracted 90.0% participation, whereas the deposit model (requiring a $150 upfront payment plus a $650 bonus) attracted just 13.7%. After six months, overall quit rates ranged from 9.4% to 16.0% across all incentive groups, compared with 6.0% under standard care. The reward model yielded a 15.7% quit rate, while the deposit model produced 10.2%. However, when looking only at the 13.7% of participants willing to pay the deposit, the deposit model achieved a six‑month quit rate 13.2 percentage points higher than the reward model (95% CI 3.1–22.8, a reliable range).\n- Evidence grade: A\n- Sources:Halpern SD, French B, Small DS, et al. (2015). Randomized trial of four financial-incentive programs for smoking cessation. New England Journal of Medicine, 372(22), 2108–2117. \n- Notes: This trial focused on smoking cessation; extrapolating the findings to activities such as essay writing or exercise suggests a moderate overall benefit. The key takeaway is not which method is more effective, but whether you’d actually be willing to use it: a powerful incentive that most people reject is essentially useless for them. Therefore, pick an approach you’re comfortable with — even a modest deposit can be more effective than no deposit at all. For practical smoking‑cessation strategies, see Section 2, Item 3 (smoking‑cessation medications).\nEvidence A. This trial focused on smoking cessation; extrapolating the findings to activities such as essay writing or exercise suggests a moderate overall benefit. The key takeaway is not which method is more effective, but whether you’d actually be willing to use it: a powerful incentive that most people reject is essentially useless for them. Therefore, pick an approach you’re comfortable with — even a modest deposit can be more effective than no deposit at all. For practical smoking‑cessation strategies, see Section 2, Item 3 (smoking‑cessation medications).\nPossible trade-off: The source summarizes the return this way: “A randomized trial compared two incentive models: one offering a cash reward for success, and another requiring an upfront deposit that is refunded plus a bonus only if the goal is met. Among those willing to join either program, the deposit model produced a success rate 13 percentage points higher than the reward model. Yet only 13.7% of participants agreed to pay the deposit, while 90% opted for the reward option. Thus the deposit approach works best for those willing to pay; for everyone else it essentially has no effect.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Halpern SD, French B, Small DS, et al. (2015). Randomized trial of four financial-incentive programs for smoking cessation. New England Journal of Medicine, 372(22), 2108–2117.: https://doi.org/10.1056/NEJMoa1414293\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 04-012 · New habits are measured in months, not “21 days” ### 12. New habits are measured in months, not “21 days”\n\n- Cost: No cost at all. What’s required is simply repeating the same action every day in the same context for several months.\n- In plain terms: The idea that “it takes 21 days to form a habit” has no scientific basis. One study tracking participants over 12 weeks found that it took as little as 18 days for an action to become automatic, while some people needed as many as 254 days. It’s perfectly normal for things to feel difficult for two or three weeks. Missing a single day also does not reset any progress.\n- Benefit: Ninety-six volunteers each chose a simple action related to eating, drinking, or physical activity, and performed it daily in a fixed context (such as “after breakfast”) for 12 weeks, rating how automatic the action felt each day. Data from 82 participants proved sufficient for analysis, and the model successfully matched 62 of them. The number of days required to reach 95% automation ranged from 18 to 254 days. The study also showed that missing one day of practice has no meaningful impact on habit formation.\n- Evidence grade: B\n- Sources:Lally P, van Jaarsveld CHM, Potts HWW, Wardle J (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. \n- Notes: This is the only study of its kind, involving just 96 participants who performed very simple actions (like eating a piece of fruit after a meal). No research has examined how long it takes to form more complex habits, such as running three times a week or writing daily. The main takeaway here is to set realistic expectations: finding it hard for two weeks is not a sign of failure. To actually make repetition happen, link the action to a fixed context — see point 1 in this section, which advises specifying “at what time, where, and under what circumstances” the action should be done.\nEvidence B. This is the only study of its kind, involving just 96 participants who performed very simple actions (like eating a piece of fruit after a meal). No research has examined how long it takes to form more complex habits, such as running three times a week or writing daily. The main takeaway here is to set realistic expectations: finding it hard for two weeks is not a sign of failure. To actually make repetition happen, link the action to a fixed context — see point 1 in this section, which advises specifying “at what time, where, and under what circumstances” the action should be done.\nPossible trade-off: The source summarizes the return this way: “The idea that “it takes 21 days to form a habit” has no scientific basis. One study tracking participants over 12 weeks found that it took as little as 18 days for an action to become automatic, while some people needed as many as 254 days. It’s perfectly normal for things to feel difficult for two or three weeks. Missing a single day also does not reset any progress.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Lally P, van Jaarsveld CHM, Potts HWW, Wardle J (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.: https://doi.org/10.1002/ejsp.674\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 04-013 · For those whose procrastination is affecting daily life, self-help materials backed by randomized trials can be effective — no therapist required ### 13. For those whose procrastination is affecting daily life, self-help materials backed by randomized trials can be effective — no therapist required\n\n- Cost: A self-help book costs just a few dozen yuan; some are even free. It takes about ten weeks of effort — one chapter per week plus one related exercise.\n- In plain terms: Procrastination severe enough to cause real distress is treatable. Following cognitive-behavioral self-help materials for ten weeks yields clear benefits, whether a therapist guides you or you work on your own. In fact, there is no meaningful difference between the two approaches, so going it alone works just as well.\n- Benefit: 150 participants were randomly assigned to three groups: self-help with therapist guidance, self-help without guidance, and a waitlist control group. After ten weeks, effect sizes on the pure procrastination scale were d = 0.70 (95% CI 0.29–1.10) for the guided group and d = 0.50 (0.10–0.90) for the unguided group. On the irrational procrastination scale, these values were 0.81 (0.40–1.22) and 0.69 (0.29–1.09) respectively. The proportion of participants achieving clinically meaningful improvement was 31.3% to 40.0% in the guided group and 24.0% to 36.0% in the unguided group. No statistically significant differences were observed between the two self-help groups on any outcome measure.\n- Evidence grade: A\n- Sources:Rozental A, Forsell E, Svensson A, Andersson G, Carlbring P (2015). Internet-based cognitive-behavior therapy for procrastination: A randomized controlled trial. Journal of Consulting and Clinical Psychology, 83(4), 808–824. \n- Notes: Participants in this trial were Swedish adults using Swedish-language materials; no identical Chinese versions exist, so the magnitude of benefit is rated as moderate. The materials incorporate standard cognitive-behavioral components: behavioral activation, behavioral experiments, stimulus control (as described in Section 10 of this chapter, which advises moving unwanted items out of reach), and guidance on motivation and work strategies. If procrastination co-occurs with significant low mood or anxiety, follow the advice in Section 3, Item 18: engage in physical activity, get sunlight, maintain regular sleep patterns, talk to others, and call 12356 for support.\nEvidence A. Participants in this trial were Swedish adults using Swedish-language materials; no identical Chinese versions exist, so the magnitude of benefit is rated as moderate. The materials incorporate standard cognitive-behavioral components: behavioral activation, behavioral experiments, stimulus control (as described in Section 10 of this chapter, which advises moving unwanted items out of reach), and guidance on motivation and work strategies. If procrastination co-occurs with significant low mood or anxiety, follow the advice in Section 3, Item 18: engage in physical activity, get sunlight, maintain regular sleep patterns, talk to others, and call 12356 for support.\nPossible trade-off: The source summarizes the return this way: “Procrastination severe enough to cause real distress is treatable. Following cognitive-behavioral self-help materials for ten weeks yields clear benefits, whether a therapist guides you or you work on your own. In fact, there is no meaningful difference between the two approaches, so going it alone works just as well.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Rozental A, Forsell E, Svensson A, Andersson G, Carlbring P (2015). Internet-based cognitive-behavior therapy for procrastination: A randomized controlled trial. Journal of Consulting and Clinical Psychology, 83(4), 808–824.: https://doi.org/10.1037/ccp0000023\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 04-014 · Use your own hourly wage to decide which chores to outsource ### 14. Use your own hourly wage to decide which chores to outsource\n\n- Cost: Outsourcing chores comes at a cost, which varies depending on the service chosen. You’ll also need to spend some time upfront calculating your own hourly wage.\n- In plain terms: On average, Chinese residents spend 1 hour and 17 minutes each day doing household chores. Among those who actually do them, the average time spent is 1 hour and 59 minutes. People who pay to save time tend to report higher life satisfaction. For the same amount of money, spending it on time rather than goods brings greater immediate happiness.\n- Benefit: According to a 2024 survey covering 38,500 households and 107,000 individuals, Chinese residents spend an average of 1 hour and 17 minutes daily on household chores; for those who actually perform them, the average rises to 1 hour and 59 minutes. Another study involving 6,271 participants from four countries found that people who purchase time report higher life satisfaction. Researchers also conducted real-world experiments showing that spending the same sum on time rather than physical goods results in greater immediate well-being.\n- Evidence grade: B\n- Sources: Whillans, A. V., Dunn, E. W., Smeets, P., Bekkers, R., & Norton, M. I. (2017). Buying time promotes happiness. Proceedings of the National Academy of Sciences. ; National Bureau of Statistics of China (2024). The Third National Time Use Survey Bulletin (No. 2). \n- Notes: First, calculate your hourly wage by dividing your monthly after-tax income by the total number of hours you actually work each month. Then determine how much it would cost to outsource a particular chore. If the outsourcing fee is lower than your hourly wage and you truly plan to use the saved time for earning money or resting, then outsourcing makes sense. This guide provides a method rather than a definitive recommendation, since everyone’s hourly wage and outsourcing costs differ. Additionally, Whillans’ research measures how happy people feel after buying time, not how many hours they ultimately save.\nEvidence B. First, calculate your hourly wage by dividing your monthly after-tax income by the total number of hours you actually work each month. Then determine how much it would cost to outsource a particular chore. If the outsourcing fee is lower than your hourly wage and you truly plan to use the saved time for earning money or resting, then outsourcing makes sense. This guide provides a method rather than a definitive recommendation, since everyone’s hourly wage and outsourcing costs differ. Additionally, Whillans’ research measures how happy people feel after buying time, not how many hours they ultimately save.\nPossible trade-off: The source summarizes the return this way: “On average, Chinese residents spend 1 hour and 17 minutes each day doing household chores. Among those who actually do them, the average time spent is 1 hour and 59 minutes. People who pay to save time tend to report higher life satisfaction. For the same amount of money, spending it on time rather than goods brings greater immediate happiness.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Whillans, A. V., Dunn, E. W., Smeets, P., Bekkers, R., & Norton, M. I. (2017). Buying time promotes happiness. Proceedings of the National Academy of Sciences.: https://doi.org/10.1073/pnas.1706541114\n国家统计局 (2024). 第三次全国时间利用调查公报（第二号）.: https://www.stats.gov.cn/sj/zxfb/202410/t20241031_1957216.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 04-015 · Set strict daily limits on short‑video and aimless scrolling ### 15. Set strict daily limits on short‑video and aimless scrolling\n\n- Cost: No cost at all. The actions take just a few minutes: turn off notifications, delete the apps, or set a daily time cap for them. The real challenge is resisting the urge to open them.\n- In plain terms: On average, Chinese residents spend 5 hours and 37 minutes online each day. Among those who actually go online that day, the average rises to 6 hours and 3 minutes. In 2018, the same calculation showed only 2 hours and 42 minutes of usage — this is the highest figure in this section. Cutting just one hour per day adds up to 365 extra hours per year.\n- Benefit: The average daily online time for Chinese residents is 5 hours and 37 minutes; for those who actually use the internet that day it is 6 hours and 3 minutes. People who accessed the web on any given day make up 92.9% of the population. These figures are from 2024. In 2018, the average was only 2 hours and 42 minutes — again the highest number in this section. Removing one hour each day yields an extra 365 hours annually. According to the China Internet Network Information Center, as of June 2025 the average weekly online time for netizens is 30.6 hours, an increase of 1.9 hours over the previous six months. There are 1.068 billion short‑video users, accounting for 95.1% of all internet users.\n- Evidence grade: C\n- Sources:National Bureau of Statistics of China (2024). Third National Time Use Survey Bulletin (No. 2). ; National Bureau of Statistics of China (2019). 2018 National Time Use Survey Bulletin. ; China Internet Network Information Center (2025). The 56th "Statistical Report on the Development of China's Internet". \n- Notes: Online time includes work, study, and social interaction, so not all of it is wasted. It is rated C because no studies have measured exactly how much time is saved after imposing limits or how that time is subsequently used; we only have overall statistics. For the specific activity of “scrolling to see how others live”, a randomized trial has estimated both the time saved and the resulting change in mood; see Section 3, Item 20.\nEvidence C. Online time includes work, study, and social interaction, so not all of it is wasted. It is rated C because no studies have measured exactly how much time is saved after imposing limits or how that time is subsequently used; we only have overall statistics. For the specific activity of “scrolling to see how others live”, a randomized trial has estimated both the time saved and the resulting change in mood; see Section 3, Item 20.\nPossible trade-off: The source summarizes the return this way: “On average, Chinese residents spend 5 hours and 37 minutes online each day. Among those who actually go online that day, the average rises to 6 hours and 3 minutes. In 2018, the same calculation showed only 2 hours and 42 minutes of usage — this is the highest figure in this section. Cutting just one hour per day adds up to 365 extra hours per year.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家统计局 (2024). 第三次全国时间利用调查公报（第二号）.: https://www.stats.gov.cn/sj/zxfb/202410/t20241031_1957216.html\n国家统计局 (2019). 2018年全国时间利用调查公报.: https://www.stats.gov.cn/sj/zxfb/202302/t20230203_1900224.html\n中国互联网络信息中心 (2025). 第 56 次《中国互联网络发展状况统计报告》.: https://www.cnnic.net.cn/NMediaFile/2025/0730/MAIN1753846666507QEK67ZS9DH.pdf\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 04-016 · Avoiding TV and scrolling news: view information at set times instead ### 16. Avoiding TV and scrolling news: view information at set times instead\n\n- Cost: No monetary cost. The real challenge is breaking the habit of turning on the TV at random times; you might also miss some breaking news.\n- In plain terms: Americans aged 15 and older watch 2.6 hours of TV per day, which accounts for half of all their leisure time. In China, the average daily TV viewing time is 1 hour and 40 minutes; for people aged 75–84, it reaches 3 hours and 16 minutes. Switching to viewing information at scheduled times saves you all this time.\n- Benefit: Americans aged 15 and older watch 2.6 hours of TV daily. Their total leisure time is 5.2 hours, so TV viewing consumes half of it. These figures are from 2025. In China, the average daily TV viewing time is 1 hour and 40 minutes; for those aged 75–84, it is 3 hours and 16 minutes. These numbers date back to 2018.\n- Evidence grade: C\n- Sources: U.S. Bureau of Labor Statistics (2026). American Time Use Survey — 2025 Results. ; National Bureau of Statistics of China (2019). 2018 National Time Use Survey Bulletin. \n- Notes: Only aggregate statistics are available. No studies have examined how the time saved by cutting back on TV and news viewing is actually used. The practice of viewing content at set times is based on the author’s personal experience.\nEvidence C. Only aggregate statistics are available. No studies have examined how the time saved by cutting back on TV and news viewing is actually used. The practice of viewing content at set times is based on the author’s personal experience.\nPossible trade-off: The source summarizes the return this way: “Americans aged 15 and older watch 2.6 hours of TV per day, which accounts for half of all their leisure time. In China, the average daily TV viewing time is 1 hour and 40 minutes; for people aged 75–84, it reaches 3 hours and 16 minutes. Switching to viewing information at scheduled times saves you all this time.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: U.S. Bureau of Labor Statistics (2026). American Time Use Survey — 2025 Results.: https://www.bls.gov/news.release/atus.nr0.htm\n国家统计局 (2019). 2018年全国时间利用调查公报.: https://www.stats.gov.cn/sj/zxfb/202302/t20230203_1900224.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 04-017 · Spend some time learning keyboard shortcuts and automation for common software ### 17. Spend some time learning keyboard shortcuts and automation for common software\n\n- Cost: There is no monetary cost. However, it requires a one-time investment of several to dozens of hours to learn. The initial learning phase can actually be slower than using a mouse.\n- In plain terms: Even many Word users with years of experience still rely on clicking toolbar icons. Experiments comparing different methods show that keyboard shortcuts are faster than both menus and icons. This is a one-time effort that pays off with every subsequent use. The longer you perform similar tasks, the greater the overall benefit.\n- Benefit: Research involving 251 experienced Word users revealed that most rarely utilize faster shortcuts, continuing to rely on toolbar icons. Controlled experiments confirmed that shortcuts are indeed the quickest method among menus, icons, and shortcuts themselves. The time saved accumulates gradually with each daily use. Those who perform similar tasks over extended periods gain the most from this practice.\n- Evidence grade: B\n- Sources:Lane, D. M., Napier, H. A., Peres, S. C., & Sándor, A. (2005). Hidden costs of graphical user interfaces: Failure to make the transition from menus and icon toolbars to keyboard shortcuts. International Journal of Human-Computer Interaction. \n- Notes: Focus on learning shortcuts for operations you use at least ten times daily; learning too many unnecessary shortcuts is counterproductive. It should be noted that the efficiency study involved only six participants, and the summary does not specify the exact number of seconds saved per operation.\nEvidence B. Focus on learning shortcuts for operations you use at least ten times daily; learning too many unnecessary shortcuts is counterproductive. It should be noted that the efficiency study involved only six participants, and the summary does not specify the exact number of seconds saved per operation.\nPossible trade-off: The source summarizes the return this way: “Even many Word users with years of experience still rely on clicking toolbar icons. Experiments comparing different methods show that keyboard shortcuts are faster than both menus and icons. This is a one-time effort that pays off with every subsequent use. The longer you perform similar tasks, the greater the overall benefit.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Lane, D. M., Napier, H. A., Peres, S. C., & Sándor, A. (2005). Hidden costs of graphical user interfaces: Failure to make the transition from menus and icon toolbars to keyboard shortcuts. International Journal of Human-Computer Interaction.: https://doi.org/10.1207/s15327590ijhc1802_1\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 04-018 · When choosing a place to live, prioritize commute time to cut down on one-way travel ### 18. When choosing a place to live, prioritize commute time to cut down on one-way travel\n\n\n- Cost: This option is costly. You may end up paying higher rent or having to settle for a smaller living space. Moving itself also takes time and effort.\n- In plain terms: The longer someone’s commute, the worse they tend to feel about their life. This loss in time and comfort isn’t compensated for by higher wages or better housing. Cutting one-way commute time by 30 minutes saves a full 5 hours each week.\n- Benefit: On average, Chinese residents spend 50 minutes daily on transportation; among those who travel on a given day, the average is 1 hour and 2 minutes, according to 2024 data. Longitudinal studies in Germany show that people with longer commutes consistently report lower subjective well-being — meaning they feel their lives are worse. Again, this loss in time isn’t offset by any gain in income or housing quality. A comprehensive review of multiple studies confirms that longer commutes lead to greater dissatisfaction, regardless of the mode of transport used. Reducing one-way travel time by 30 minutes yields roughly 5 extra hours per week.\n- Evidence grade: B\n- Sources: Stutzer, A., & Frey, B. S. (2008). Stress that doesn't pay: The commuting paradox. Scandinavian Journal of Economics, 110(2), 339–366. ; Chatterjee, K., et al. (2020). Commuting and wellbeing: A critical overview of the literature with implications for policy and future research. Transport Reviews, 40(1), 5–34. ; National Bureau of Statistics of China (2024). Bulletin of the Third National Time Use Survey (No. 2). \n- Notes: Point of contention: Chatterjee et al., after analyzing various studies, argue that no consistent link exists between commute length and overall life satisfaction. They suggest that people can generally offset the downsides of long commutes by securing better jobs or housing. It’s also worth noting that transportation statistics include all trips, not just commuting, and that avoiding rush hour can also shorten travel time on the same route.\nEvidence B. Point of contention: Chatterjee et al., after analyzing various studies, argue that no consistent link exists between commute length and overall life satisfaction. They suggest that people can generally offset the downsides of long commutes by securing better jobs or housing. It’s also worth noting that transportation statistics include all trips, not just commuting, and that avoiding rush hour can also shorten travel time on the same route.\nPossible trade-off: The source summarizes the return this way: “The longer someone’s commute, the worse they tend to feel about their life. This loss in time and comfort isn’t compensated for by higher wages or better housing. Cutting one-way commute time by 30 minutes saves a full 5 hours each week.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Stutzer, A., & Frey, B. S. (2008). Stress that doesn't pay: The commuting paradox. Scandinavian Journal of Economics, 110(2), 339–366.: https://doi.org/10.1111/j.1467-9442.2008.00542.x\nChatterjee, K., et al. (2020). Commuting and wellbeing: A critical overview of the literature with implications for policy and future research. Transport Reviews, 40(1), 5–34.: https://doi.org/10.1080/01441647.2019.1649317\n国家统计局 (2024). 第三次全国时间利用调查公报（第二号）.: https://www.stats.gov.cn/sj/zxfb/202410/t20241031_1957216.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/04-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E6%97%B6%E9%97%B4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-001 · Turn off all automatic renewals and switch to manual renewal upon expiry ### 1. Turn off all automatic renewals and switch to manual renewal upon expiry\n\n- Cost: No cost at all. Simply review the lists of automatic payments in Alipay, WeChat Pay, Apple, and Android — this takes only 10 to 20 minutes. From then on, you’ll need to manually initiate each renewal yourself.\n- In plain terms: What you’ll save is exactly the money spent on subscriptions you no longer use but are still being charged for each month. It takes less than 20 minutes to go through the automatic payment lists in Alipay, WeChat Pay, Apple, and Android. By regulation, merchants must provide a clear notice before charging you, along with an easy-to-find and readily accessible option to cancel at any time.\n- Benefit: The amount saved equals the total cost of those subscriptions you no longer need yet continue to pay for. This varies from person to person, so there’s no single universal figure. Regulatory rules also require merchants to give you a clear pre-charge notice and a simple, cost-free option to cancel at any time (China, effective since 2021).\n- Evidence grade: C\n- Sources: State Administration for Market Regulation of China (2021, 2025 revised). Measures for the Supervision and Administration of Online Transactions (General Administration Order No. 37, Article 18). \n- Notes: For services you actually use regularly, annual subscriptions are generally cheaper than monthly ones, so keeping automatic renewal on for these is more cost-effective. You should only turn off automatic renewal for those subscriptions you’ve long forgotten about yet are still being charged for.\nEvidence C. For services you actually use regularly, annual subscriptions are generally cheaper than monthly ones, so keeping automatic renewal on for these is more cost-effective. You should only turn off automatic renewal for those subscriptions you’ve long forgotten about yet are still being charged for.\nPossible trade-off: The source summarizes the return this way: “What you’ll save is exactly the money spent on subscriptions you no longer use but are still being charged for each month. It takes less than 20 minutes to go through the automatic payment lists in Alipay, WeChat Pay, Apple, and Android. By regulation, merchants must provide a clear notice before charging you, along with an easy-to-find and readily accessible option to cancel at any time.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家市场监督管理总局 (2021, 2025 修正). 网络交易监督管理办法（总局令第 37 号，第十八条）.: https://www.samr.gov.cn/zw/zfxxgk/fdzdgknr/fgs/art/2025/art_4b47c79b8d994a42bba4835997688faa.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-002 · Conduct the annual tax reconciliation from March to June; be sure to include all eligible special deductions ### 2. Conduct the annual tax reconciliation from March to June; be sure to include all eligible special deductions\n\n- Cost: No cost involved. The process can be completed in just a few minutes via the “Individual Income Tax” app.\n- In plain terms: The following groups of people typically receive a tax refund after completing this process: those who only worked for a few months throughout the year, those who changed jobs mid-year, or anyone who failed to claim deductions for child education, mortgage payments, rent, or elderly dependents. It takes only a few minutes to finish on a mobile device. If your total annual income falls below 120,000 yuan, or if the amount of tax you owe is under 400 yuan, you may skip this step.\n- Benefit: This process consolidates calculations for four types of income: wages and salaries, labor remuneration, author’s fees, and royalties. Any overpaid tax is refunded to you, while any underpaid amounts must be paid up. There are two scenarios where you may forgo this process: when your total annual income is under 120,000 yuan, or when the tax you owe is less than 400 yuan. These thresholds were set by the State Taxation Administration in 2023 and remain in effect through December 31, 2027. Conversely, the groups mentioned above are precisely those who usually qualify for a tax refund after completing the reconciliation.\n- Evidence grade: A\n- Sources: State Taxation Administration of China (2025). Administrative Measures for the Final Settlement and Settlement of Comprehensive Personal Income Tax (Article 6) and its Interpretation. ; Ministry of Finance, State Administration of Taxation (2023). Announcement on the continuation of policies related to the final settlement and settlement of comprehensive personal income tax. \n- Notes: Even individuals who owe tax must complete this process; failure to do so is illegal. There are seven categories of special deductions available: child education, continuing education, major illness medical expenses, mortgage interest payments, rent payments, elderly dependents support, and childcare expenses for children under three. Note that you may claim either mortgage interest or rent deductions, but not both.\nEvidence A. Even individuals who owe tax must complete this process; failure to do so is illegal. There are seven categories of special deductions available: child education, continuing education, major illness medical expenses, mortgage interest payments, rent payments, elderly dependents support, and childcare expenses for children under three. Note that you may claim either mortgage interest or rent deductions, but not both.\nPossible trade-off: The source summarizes the return this way: “The following groups of people typically receive a tax refund after completing this process: those who only worked for a few months throughout the year, those who changed jobs mid-year, or anyone who failed to claim deductions for child education, mortgage payments, rent, or elderly dependents. It takes only a few minutes to finish on a mobile device. If your total annual income falls below 120,000 yuan, or if the amount of tax you owe is under 400 yuan, you may skip this step.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家税务总局 (2025). 个人所得税综合所得汇算清缴管理办法（第六条）及其解读.: https://www.gov.cn/zhengce/202502/content_7006465.htm\n财政部、税务总局 (2023). 关于延续实施个人所得税综合所得汇算清缴有关政策的公告.: https://www.gov.cn/zhengce/zhengceku/202308/content_6900594.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-003 · Housing provident fund isn’t just for buying a home: it can be used for renting, home renovations, and paying property taxes, effective from September 20, 2026 under new regulations ### 3. Housing provident fund isn’t just for buying a home: it can be used for renting, home renovations, and paying property taxes, effective from September 20, 2026 under new regulations\n\n- Cost: No cost at all. You only need to complete the withdrawal application once.\n- In plain terms: The housing provident fund isn’t limited to home purchases. The new regulations list nine eligible scenarios for withdrawals, including renting, renovating a personal residence, and paying property taxes. Once you submit an application, the housing provident fund authority must respond within three days whether your request is approved or not.\n- Benefit: The updated regulations expand eligible withdrawal scenarios to nine total. These include covering rental payments, funding home renovations, and paying property taxes for a residence you own. The housing provident fund authority must issue a decision on your application within three days of receiving it, either granting or denying the withdrawal request.\n- Evidence grade: A\n- Sources: State Council of China (2026). State Council of China's decision on amending the "Housing Provident Fund Management Regulations" (State Council of China Order No. 844, passed at the 93rd executive meeting of the State Council of China on July 31, 2026, "effective from September 20, 2026"): Revised Article 24 "If employees have one of the following circumstances, they can withdraw the balance in the employee housing provident fund account: " Article 25 "The Housing Provident Fund Management Center shall make a decision on whether to allow withdrawal or not within 3 days from the date of accepting the application"; Article 18 "The payment ratio shall not be less than 5% of the employee's average monthly salary in the previous year". \n- Notes: The funds in your account consist of your own salary contributions plus matching contributions from your employer. If left untouched, these funds earn only a very low rate of interest. The regulations also specify that in cases of employee death or declared death, heirs and legal beneficiaries may withdraw the full account balance. Exact required documents and application procedures are determined locally by each regional housing provident fund authority, so be sure to check your local guidelines before applying.\nEvidence A. The funds in your account consist of your own salary contributions plus matching contributions from your employer. If left untouched, these funds earn only a very low rate of interest. The regulations also specify that in cases of employee death or declared death, heirs and legal beneficiaries may withdraw the full account balance. Exact required documents and application procedures are determined locally by each regional housing provident fund authority, so be sure to check your local guidelines before applying.\nPossible trade-off: The source summarizes the return this way: “The housing provident fund isn’t limited to home purchases. The new regulations list nine eligible scenarios for withdrawals, including renting, renovating a personal residence, and paying property taxes. Once you submit an application, the housing provident fund authority must respond within three days whether your request is approved or not.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2026). 国务院关于修改《住房公积金管理条例》的决定（国务院令第 844 号，2026 年 7 月 31 日国务院第 93 次常务会议通过，「自2026年9月20日起施行」）：修改后第二十四条「职工有下列情形之一的，可以提取职工住房公积金账户内的存储余额：（一）支付房租的\n（二）购买、建造、翻建、大修自住住房的\n（三）偿还购房贷款本息的\n（四）装修自住住房的\n（五）支付自住住房物业费的\n（六）离休、退休的\n（七）完全丧失劳动能力，并与单位终止劳动关系的\n（八）出境定居的\n（九）国务院批准的其他住房消费情形。」\n第二十五条「住房公积金管理中心应当自受理申请之日起3日内作出准予提取或者不准提取的决定」\n第十八条缴存比例「均不得低于职工上一年度月平均工资的5％」.: https://www.gov.cn/gongbao/2026/issue_12946/202608/content_7079363.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-004 · Recalculate your mobile and broadband plans annually: downgrade unused services, and file a complaint if the carrier refuses to comply ### 4. Recalculate your mobile and broadband plans annually: downgrade unused services, and file a complaint if the carrier refuses to comply\n\n- Cost: No expense at all. It takes just a few minutes to review your bill. The real challenge is resisting the pressure from customer service reps who try to dissuade you from downgrading.\n- In plain terms: Older plans you’re currently on often cost dozens of yuan more per month than newer plans now on sale. Those extra monthly fees add up to hundreds of yuan wasted each year. By regulation, carriers have no valid reason to reject your request to switch plans, delay processing it, or impose special pricing tiers solely for customers making such changes. If they refuse without justification, you can file a formal complaint.\n- Benefit: Ministry of Industry and Information Technology rules explicitly state that carriers must not “refuse, obstruct, or delay providing number portability services to users without valid reasons”, nor may they “use blocking or restrictive technical measures to compromise the communication service quality of such users”. They are also prohibited from “creating dedicated pricing or marketing plans for customers exercising their right to port their numbers”. Older plans typically cost dozens of yuan more per month than current offerings, so sticking with them results in hundreds of yuan wasted annually.\n- Evidence grade: A\n- Sources:Ministry of Industry and Information Technology of China (2019). Provisions on the Management of Number Portability Services (Ministry of Industry and Information Technology of China Information Management [2019] No. 242). \n- Notes: First, use your carrier’s official app to check your actual monthly data and call usage over the past six months, then choose a plan matching those figures. If a customer service rep claims “you must visit a physical store to downgrade” or “contract terms prevent any changes”, ask for written proof of those claims. If none is provided, file a complaint via the 12300 hotline.\nEvidence A. First, use your carrier’s official app to check your actual monthly data and call usage over the past six months, then choose a plan matching those figures. If a customer service rep claims “you must visit a physical store to downgrade” or “contract terms prevent any changes”, ask for written proof of those claims. If none is provided, file a complaint via the 12300 hotline.\nPossible trade-off: The source summarizes the return this way: “Older plans you’re currently on often cost dozens of yuan more per month than newer plans now on sale. Those extra monthly fees add up to hundreds of yuan wasted each year. By regulation, carriers have no valid reason to reject your request to switch plans, delay processing it, or impose special pricing tiers solely for customers making such changes. If they refuse without justification, you can file a formal complaint.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 工业和信息化部 (2019). 携号转网服务管理规定（工信部信管〔2019〕242 号）.: http://www.gov.cn/zhengce/zhengceku/2019-11/13/content_5451483.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-005 · Not buying lottery tickets ### 5. Not buying lottery tickets\n\n- Cost: It costs nothing. Not buying means you save money.\n- In plain terms: According to regulations, at least 50% of sales revenue from lottery games must be paid out as prizes; for the Double Color Ball game, this figure is 51%. In other words, for every 1 yuan you spend, you can expect to receive back only 0.51 yuan on average over time — meaning you lose 49% of your money. In 2024, China sold 623.486 billion yuan worth of lottery tickets; of that amount, 161.031 billion yuan went directly into public welfare funds and was never distributed as prizes.\n- Benefit: Fiscal regulations set minimum payout ratios: 50% for lottery and number-based games, 65% for instant-win games, and 73% for wagering games. For the Double Color Ball game, 51% of sales revenue is allocated to prizes, which means only 51 yuan out of every 100 yuan spent is paid out as winnings. On a personal level, this translates to an average return of just 0.51 yuan per 1 yuan spent over time — a net loss of 49%. In 2024, total lottery sales in China reached 623.486 billion yuan; 161.031 billion yuan of that amount was earmarked for public welfare and never returned to players (China, 2024).\n- Evidence grade: A\n- Sources: Ministry of Finance (2015). Notice on standardizing and strengthening the management of lottery fund composition ratio (Caizong [2015] No. 94). ; Ministry of Finance (2025). Ministry of Finance Announcement 2025 No. 8 (2024) Annual Lottery Public Welfare Fund Raising and Distribution). ; China Welfare Lottery Double Color Ball Game Rules (Article 14). \n- Notes: Over the long run, buying lottery tickets guarantees a financial loss; this is a fixed rule of the system and has nothing to do with luck. Buying tickets is fine if you treat it as a form of entertainment costing 2 yuan per play, but it should never be viewed as a way to invest or save money.\nEvidence A. Over the long run, buying lottery tickets guarantees a financial loss; this is a fixed rule of the system and has nothing to do with luck. Buying tickets is fine if you treat it as a form of entertainment costing 2 yuan per play, but it should never be viewed as a way to invest or save money.\nPossible trade-off: The source summarizes the return this way: “According to regulations, at least 50% of sales revenue from lottery games must be paid out as prizes; for the Double Color Ball game, this figure is 51%. In other words, for every 1 yuan you spend, you can expect to receive back only 0.51 yuan on average over time — meaning you lose 49% of your money. In 2024, China sold 623.486 billion yuan worth of lottery tickets; of that amount, 161.031 billion yuan went directly into public welfare funds and was never distributed as prizes.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 财政部 (2015). 关于规范和加强彩票资金构成比例管理的通知（财综〔2015〕94 号）.: http://m.mof.gov.cn/czxw/201511/t20151113_1560814.htm\n财政部 (2025). 财政部公告 2025 年第 8 号（2024 年彩票公益金筹集分配情况）.: http://zhs.mof.gov.cn/zhengcefabu/202508/t20250828_3970977.htm\n中国福利彩票双色球游戏规则（第十四条）.: https://mzj.nc.gov.cn/ncsmzj/flcp/202111/5dccc1a5da89434e94a62f8ea0e5887e.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-006 · Walk away the moment you see “high returns,” “guaranteed returns,” or “sure profits” ### 6. Walk away the moment you see “high returns,” “guaranteed returns,” or “sure profits”\n\n- Cost: Zero. Just pause for a moment when you encounter these phrases.\n- In plain terms: Regulatory authorities themselves state that any product offering a return rate above 6% should raise red flags, those above 8% are highly risky, and anything above 10% means you should expect to lose all your principal. Legitimate financial products are no longer allowed to guarantee returns or principal safety. Any losses incurred from participating in illegal fundraising efforts must be borne by the individual investor; there is no one to compensate you if things go wrong.\n- Benefit: In 2018, the former chairperson of the China Banking and Insurance Regulatory Commission stated at the Lujiazui Forum: “Any product offering a return rate above 6% should raise red flags, those above 8% are highly risky, and anything above 10% means you should expect to lose all your principal.” New regulations for asset management require financial institutions to “not guarantee returns or principal safety,” and also stipulate that “when facing difficulties in fulfilling payment obligations, financial institutions must not provide any form of financial support to honor their commitments.” Hence, legitimate financial products no longer offer any guarantee of principal safety. Any losses from illegal fundraising efforts are “to be borne by the individual investors themselves”; no one will compensate you if you suffer losses (China, 2018, 2021).\n- Evidence grade: A\n- Sources: Guo Shuqing (2018). Prevent and resolve financial risks and strive to cross major hurdles (Speech at the 10th Lujiazui Forum, National Financial Regulatory Administration of China official website): "In the process of cracking down on illegal fund-raising, we strive to use various methods to make the people realize that high returns mean high risks. If the return rate exceeds 6%, there will be a question mark. If the return rate exceeds 8%, it will be very dangerous. If it exceeds 10%, you will be prepared to lose all your principal." ; Reprinted by Tianjin Local Financial Administration Bureau. ; et al. (2018). Guiding Opinions on Regulating the Asset Management Business of Financial Institutions (Yinfa [2018] No. 106, Article 2, Article 6). ; State Council of China (2021). Regulations on Preventing and Dealing with Illegal Fund-raising (State Council of China Order No. 737, Article 25). \n- Notes: The 6%, 8%, and 10% thresholds are estimates set by regulators based on practical experience, not formal legal provisions. These figures were mentioned in the context of cracking down on illegal fundraising efforts, and apply specifically to financial products and investment firms that promise unusually high returns. This information does not constitute any form of investment advice.\nEvidence A. The 6%, 8%, and 10% thresholds are estimates set by regulators based on practical experience, not formal legal provisions. These figures were mentioned in the context of cracking down on illegal fundraising efforts, and apply specifically to financial products and investment firms that promise unusually high returns. This information does not constitute any form of investment advice.\nPossible trade-off: The source summarizes the return this way: “Regulatory authorities themselves state that any product offering a return rate above 6% should raise red flags, those above 8% are highly risky, and anything above 10% means you should expect to lose all your principal. Legitimate financial products are no longer allowed to guarantee returns or principal safety. Any losses incurred from participating in illegal fundraising efforts must be borne by the individual investor; there is no one to compensate you if things go wrong.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 郭树清 (2018). 防范化解金融风险 奋力跨越重大关口（第十届陆家嘴论坛讲话，国家金融监督管理总局官网）：「在打击非法集资过程中，努力通过多种方式让人民群众认识到，高收益意味着高风险，收益率超过6%的就要打问号，超过8%的就很危险，10%以上就要准备损失全部本金」.: https://www.nfra.gov.cn/cn/view/pages/ItemDetail.html?docId=182418\n天津市地方金融管理局转载.: https://jrgz.tj.gov.cn/ztlm/ztzl/jrjfwphjr/202006/t20200625_2744709.html\n中国人民银行等 (2018). 关于规范金融机构资产管理业务的指导意见（银发〔2018〕106 号，第二条、第六条）.: https://www.gov.cn/gongbao/content/2018/content_5323101.htm\n国务院 (2021). 防范和处置非法集资条例（国务院令第 737 号，第二十五条）.: https://www.gov.cn/gongbao/content/2021/content_5588815.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-007 · Avoid making minimum payments or taking installment plans or consumer loans ### 7. Avoid making minimum payments or taking installment plans or consumer loans\n\n- Cost: No cost at all. You must keep enough cash on hand to pay the full balance by the due date. The hard part is resisting the urge to spread out large purchases via installment plans.\n- In plain terms: Making minimum payments is not a discount — it is essentially a daily‑interest loan that works out to roughly 18% per year. Once you use this option, the interest‑free period ends immediately, and the unpaid portion of the balance accrues interest from that point onward. Always look at the annual percentage rate when comparing offers; regulators now require issuers to display this figure prominently, rather than just the daily rate. The minimum rate is exactly 0.7 times the maximum rate.\n- Benefit: Before 2020, credit‑card interest rates were capped: the maximum daily rate was 0.05% and the minimum was 70% of that cap. At 0.05% daily, the annual simple interest rate comes to 18.25%. Starting in 2021, issuers and cardholders can negotiate rates freely. After opting for minimum payments, the unpaid balance continues to accrue interest daily while the interest‑free period is lost. Authorities now demand that issuers clearly show the annual rate; you should base your decision on this figure alone (China, 2020 notice).\n- Evidence grade: C\n- Sources: People's Bank of China (2020). Notice on promoting the market-oriented reform of credit card overdraft interest rates (Yinfa [2020] No. 327). \n- Notes: The 18.25% figure results from multiplying 0.05% by 365 without compounding; the actual rate would be higher if interest were compounded monthly. Some banks offer discounts, but you must refer to the annual rate listed on your own statement. If you truly cannot afford the payment, seek a lower‑rate loan from a reputable lender rather than letting minimum payments pile up.\nEvidence C. The 18.25% figure results from multiplying 0.05% by 365 without compounding; the actual rate would be higher if interest were compounded monthly. Some banks offer discounts, but you must refer to the annual rate listed on your own statement. If you truly cannot afford the payment, seek a lower‑rate loan from a reputable lender rather than letting minimum payments pile up.\nPossible trade-off: The source summarizes the return this way: “Making minimum payments is not a discount — it is essentially a daily‑interest loan that works out to roughly 18% per year. Once you use this option, the interest‑free period ends immediately, and the unpaid portion of the balance accrues interest from that point onward. Always look at the annual percentage rate when comparing offers; regulators now require issuers to display this figure prominently, rather than just the daily rate. The minimum rate is exactly 0.7 times the maximum rate.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国人民银行 (2020). 关于推进信用卡透支利率市场化改革的通知（银发〔2020〕327 号）.: https://xining.pbc.gov.cn/zhengwugongkai/4081330/4406346/4693549/4159909/index.html\n中国人民银行 (2021). 中国人民银行公告〔2021〕第 3 号（第一、三、四条，附件《采用内部收益率法计算贷款年化利率示例》第三例）.: https://www.gov.cn/zhengce/zhengceku/2021-03/31/content_5597156.htm\n最高人民法院 (2020 年第二次修正). 关于审理民间借贷案件适用法律若干问题的规定（第一、二十五、二十六条）.: http://gongbao.court.gov.cn/Details/94b6623974526df7d2430a3c73f050.html\n最高人民法院 (2020). 关于新民间借贷司法解释适用范围问题的批复（法释〔2020〕27 号）.: https://www.court.gov.cn/fabu/xiangqing/285171.html\n全国银行间同业拆借中心受中国人民银行授权 (2026). 2026 年 8 月 20 日贷款市场报价利率（LPR）公告.: https://www.chinamoney.com.cn/chinese/rdgz/20260820/3399885.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-008 · Don’t give streamers tips, don’t make in‑game purchases, and don’t make impulsive buys ### 8. Don’t give streamers tips, don’t make in‑game purchases, and don’t make impulsive buys\n\n- Cost: There is no cost at all. It only takes a few minutes to do three things: turn off automatic payment, set daily and per‑transaction limits, and remove any linked payment methods from the platforms. The hard part is resisting the urge to click those buttons right then and there.\n- In plain terms: On average, each gamer in China spends roughly 480 yuan per year on games, and that money is almost impossible to get back. Laws only require refunds for purchases made by minors without parental consent; adults have no such protection. The easiest way to stay on budget is to take preventive steps: disable automatic payments, set spending limits, and unlink payment options.\n- Benefit: This is a substantial expense. In 2024, China’s gaming market generated 325.783 billion yuan in revenue, serving 674 million players — an average of about 480 yuan per person (calculated by dividing total revenue by the player count). That money is largely unrecoverable. One exception exists: if a minor (a person with limited civil capacity) makes purchases without a guardian’s permission, courts must support the guardian’s request for a refund. No such rule applies to adults. Additionally, minors are legally restricted to playing online games only on Fridays, Saturdays, Sundays, and public holidays, and only between 8 pm and 9 pm each day (China, 2020‑2021).\n- Evidence grade: B\n- Sources: National Press and Publication Administration (2024). This year, China's game market revenue exceeded 325.7 billion yuan, a new high (2024 China Game Industry Report by the Game Working Committee of the China Music and Digital Association). ; Supreme People's Court of China (2020). Guiding Opinions on Properly Trialing Certain Issues Involving the New Coronavirus Epidemic in accordance with the Law (2) (Fafa [2020] No. 17, Article 9). ; National Press and Publication Administration (2021). Notice on further strict management to effectively prevent minors from being addicted to online games (Guoxin Departure [2021] 14 No.). \n- Notes: This is graded as B because no direct studies have measured exactly how much money can be saved by avoiding tips and purchases; we only have aggregate industry figures. Turning off automatic payments and setting limits are widely recommended practices, which would merit a C rating on their own. The exact wording of Articles 19 and 145 of the Civil Code is already quoted verbatim in Item 9 (about minors making in‑app purchases). This information is not financial advice.\nEvidence B. This is graded as B because no direct studies have measured exactly how much money can be saved by avoiding tips and purchases; we only have aggregate industry figures. Turning off automatic payments and setting limits are widely recommended practices, which would merit a C rating on their own. The exact wording of Articles 19 and 145 of the Civil Code is already quoted verbatim in Item 9 (about minors making in‑app purchases). This information is not financial advice.\nPossible trade-off: The source summarizes the return this way: “On average, each gamer in China spends roughly 480 yuan per year on games, and that money is almost impossible to get back. Laws only require refunds for purchases made by minors without parental consent; adults have no such protection. The easiest way to stay on budget is to take preventive steps: disable automatic payments, set spending limits, and unlink payment options.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家新闻出版署 (2024). 今年中国游戏市场收入超 3257 亿元创新高（中国音数协游戏工委《2024 年中国游戏产业报告》）.: https://www.nppa.gov.cn/xxfb/ywdt/202412/t20241216_877445.html\n最高人民法院 (2020). 关于依法妥善审理涉新冠肺炎疫情民事案件若干问题的指导意见（二）（法发〔2020〕17 号，第 9 条）.: https://www.court.gov.cn/zixun/xiangqing/230181.html\n国家新闻出版署 (2021). 关于进一步严格管理 切实防止未成年人沉迷网络游戏的通知（国新出发〔2021〕14 号）.: https://www.nppa.gov.cn/xxfb/tzgs/202108/t20210830_666285.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-009 · When kids make in-app purchases or send gifts, parents can demand refunds for large sums spent by kids over eight if they never gave consent ### 9. When kids make in-app purchases or send gifts, parents can demand refunds for large sums spent by kids over eight if they never gave consent\n\n- Cost: There’s no direct monetary cost, but it does take time to gather evidence and negotiate with platforms. Most platforms initially refuse refunds but eventually comply. If talks fail, legal action becomes necessary — a process that can take months and requires paying attorney fees out of pocket. Thus, it’s far more efficient to compile all relevant documentation first and approach both the platform and China’s 12315 consumer hotline. The real challenge lies in getting the child to cooperate and share details.\n- In plain terms: Money spent by children over eight years old can be legally invalidated and refunded if the amount far exceeds what one would reasonably expect for their age and level of maturity, and if parents neither approved nor acknowledged the transaction. For kids under eight, any spending is automatically considered invalid, as they lack legal capacity to make such decisions. Even silence from parents is interpreted by law as a refusal to acknowledge the expense.\n- Benefit: Minors aged eight and older are classified as having limited legal capacity — meaning they may only engage in activities appropriate to their age and maturity level. Any financial transaction beyond that scope requires explicit approval or retroactive acknowledgment from a legal guardian. Conversely, children under eight are deemed completely incapable of independent decision-making; all actions must be handled by their guardians. In the absence of any affirmative response from parents, the law presumes they reject the transaction.\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code. Supreme People's Procuratorate of China Reprinted in full. Article 19: "Minors over eight years old are persons with limited capacity for civil conduct, and the performance of civil legal acts shall be represented by their legal agent or ratified with the consent of their legal agent; However, civil legal acts solely for profit or civil legal acts commensurate with his or her age and mental health may be independently performed. "Article 20: "A minor under the age of eight is a person without capacity for civil conduct and shall be represented by his or her legal representative to perform civil legal acts. "Article 145: "Civil legal acts for pure gain or civil legal acts commensurate with his or her age, intelligence, and mental health are valid. Other civil legal acts performed shall be effective upon approval or ratification by the legal agent. "If the legal agent fails to express his/her consent, the ratification shall be deemed to have been refused."\n- Notes: The crux of success lies in proving that a child — not a parent — performed the transaction. Helpful evidence includes: transaction timestamps coinciding with school hours or times when parents are at work; device usage logs; chat histories and gaming records; and a direct statement from the child. There is no fixed monetary threshold defining “age-appropriate” spending — a few dozen yuan spent on game skins differs vastly from tens of thousands spent on virtual gifts. Prevention is far easier: set spending limits without requiring passwords, enable youth protection modes, and never disclose payment codes to children. For cases where parents themselves impulsively make such purchases, refer to the section titled “Avoid giving gifts to streamers, making in-game purchases, or acting on impulse.”\nEvidence A. The crux of success lies in proving that a child — not a parent — performed the transaction. Helpful evidence includes: transaction timestamps coinciding with school hours or times when parents are at work; device usage logs; chat histories and gaming records; and a direct statement from the child. There is no fixed monetary threshold defining “age-appropriate” spending — a few dozen yuan spent on game skins differs vastly from tens of thousands spent on virtual gifts. Prevention is far easier: set spending limits without requiring passwords, enable youth protection modes, and never disclose payment codes to children. For cases where parents themselves impulsively make such purchases, refer to the section titled “Avoid giving gifts to streamers, making in-game purchases, or acting on impulse.”\nPossible trade-off: The source summarizes the return this way: “Money spent by children over eight years old can be legally invalidated and refunded if the amount far exceeds what one would reasonably expect for their age and level of maturity, and if parents neither approved nor acknowledged the transaction. For kids under eight, any spending is automatically considered invalid, as they lack legal capacity to make such decisions. Even silence from parents is interpreted by law as a refusal to acknowledge the expense.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典. 最高人民检察院转载全文.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n但是，可以独立实施纯获利益的民事法律行为或者与其年龄、智力相适应的民事法律行为。」第二十条：「不满八周岁的未成年人为无民事行为能力人，由其法定代理人代理实施民事法律行为。」第一百四十五条：「限制民事行为能力人实施的纯获利益的民事法律行为或者与其年龄、智力、精神健康状况相适应的民事法律行为有效\n实施的其他民事法律行为经法定代理人同意或者追认后有效。」「法定代理人未作表示的，视为拒绝追认。」\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-010 · Teaching kids one key phrase: anyone who asks them to use a parent’s phone to enter verification codes is a scammer ### 10. Teaching kids one key phrase: anyone who asks them to use a parent’s phone to enter verification codes is a scammer \n\n- Cost: There’s no cost involved. Simply explain these six types of scams to your child, then agree on this phrase: “If you’re scammed, tell me right away and I won’t scold you.” Also set a spending limit for cashless payments, enable teen mode, and never share the payment password with your child. The hardest part is resisting the urge to get angry if they actually fall victim to a scam. \n- In plain terms: Each of these six scams works differently, but they all end the same way: the scammer gets the child to use a parent’s phone to transfer money or read out verification codes. That’s why this single phrase is enough: anyone who asks your child to use a parent’s phone or read out verification codes is a scammer. Add this follow-up line too: “If you’re scammed, tell me right away and I won’t scold you.” Only if the child feels safe enough to speak up immediately is there any chance of recovering the stolen funds. \n- Benefit: The Quanzhou Anti-Fraud Center and Quanzhou Education Bureau identified six common scams targeting teens. Though their methods vary, they all culminate in the same action: getting the child to transfer money via a parent’s phone. First, fake offers for cheap gaming accounts and gear. One boy transferred 260 yuan privately, then the scammer told him “transactions by minors are against the rules and your account will be frozen,” and tricked him into clicking a “verification link” using his dad’s phone, which led to over 30,000 yuan being stolen. Second, “removing anti-addiction restrictions.” Scammers threatened “if you don’t transfer money, your parents will go to jail,” so the child used his mom’s phone to send 7,000 yuan. Official rules make it clear there are no “unofficial ways” to lift these restrictions. Third, fake refund offers for in-game purchases. Impostors posing as “official customer service” claimed refunds were possible if parents used Alipay to send gifts to a specific livestream; this resulted in 73,000 yuan being spent on gifts, after which the scammers cut off contact. Official guidance states “anyone asking you to ‘send gifts to get a refund’ is 100% a scam.” Fourth, impersonating classmates or teachers. Scammers hack accounts to send voice messages calling the child by name and asking for money. At the start of the school year, they also join class groups pretending to be teachers, posting “pay 500 yuan for school fees” with identical profile pictures and nicknames to real teachers, even enlisting “accomplices” in the group to confirm “I’ve already paid.” Fifth, fake fan group offers. Scammers lure kids into “celebrity fan groups” promising 888 yuan in cash prizes; first they ask for a 48.88 yuan “verification fee,” then threaten “since minors aren’t allowed to join, the platform will freeze 80,000 yuan and your parents will go to jail” — this led to 16,000 yuan being stolen. Official guidance stresses “real police officers or lawyers never contact minors online to investigate, nor do they ever ask parents to operate phones.” Sixth, fake low-price listings on second-hand platforms that lure buyers off the site for private transactions. The same materials also list three red lines kids must never cross: first, never lend, sell or rent bank cards or SIM cards, as using them to move illicit funds can lead to criminal charges that affect future college admissions or civil service exams; second, “mobile voice acting” gigs are illegal; third, “high-paying overseas jobs” often turn out to be traps where victims are held captive upon arrival (Quanzhou, October 2025). \n- Evidence grade: B \n- Sources: Quanzhou Anti-Fraud Center (2025). The first lesson of school｜Anti-fraud is a compulsory course for teenagers. These 6 traps must be avoided! (Reprinted by Fujian Provincial Public Security Department)\n- Notes: This is graded B because the source materials provide detailed breakdowns of scammer tactics and specific case examples, but there are no statistics on overall incidence rates or the effectiveness of preventive measures. This is distinct from Item 9, where kids spending money on in-game purchases can request refunds under civil law. Funds stolen by scammers fall outside this scope and must be reported under Section 8, Clause 2 to freeze transactions; recovery depends on whether the money remains in the account. The core scammer line “you’ve broken the rules and your parents will go to jail” is a dead giveaway of fraud — explaining this to kids beforehand is far more effective than trying to question them after the fact. It’s also crucial to actually follow through on the promise “if you’re scammed, tell me right away and I won’t scold you.” In all these cases, kids’ reluctance to speak up due to fear of punishment was a key reason losses kept growing. For adult versions of impersonation scams and AI face-swapping tactics, see Section 8, Clauses 3 and 4 (core anti-fraud rules, and always hang up first if a transfer is requested).\nEvidence B. This is graded B because the source materials provide detailed breakdowns of scammer tactics and specific case examples, but there are no statistics on overall incidence rates or the effectiveness of preventive measures. This is distinct from Item 9, where kids spending money on in-game purchases can request refunds under civil law. Funds stolen by scammers fall outside this scope and must be reported under Section 8, Clause 2 to freeze transactions; recovery depends on whether the money remains in the account. The core scammer line “you’ve broken the rules and your parents will go to jail” is a dead giveaway of fraud — explaining this to kids beforehand is far more effective than trying to question them after the fact. It’s also crucial to actually follow through on the promise “if you’re scammed, tell me right away and I won’t scold you.” In all these cases, kids’ reluctance to speak up due to fear of punishment was a key reason losses kept growing. For adult versions of impersonation scams and AI face-swapping tactics, see Section 8, Clauses 3 and 4 (core anti-fraud rules, and always hang up first if a transfer is requested).\nPossible trade-off: The source summarizes the return this way: “Each of these six scams works differently, but they all end the same way: the scammer gets the child to use a parent’s phone to transfer money or read out verification codes. That’s why this single phrase is enough: anyone who asks your child to use a parent’s phone or read out verification codes is a scammer. Add this follow-up line too: “If you’re scammed, tell me right away and I won’t scold you.” Only if the child feels safe enough to speak up immediately is there any chance of recovering the stolen funds.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 泉州市反诈骗中心 (2025). 开学第一课｜反诈是青少年的必修课，这 6 大陷阱一定要避开！: http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202510/t20251028_7026836.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-011 · Skipping extended warranties for electronics ### 11. Skipping extended warranties for electronics\n\n- Cost: There’s no upfront cost. The trade‑off is that after the warranty expires you’ll have to pay for any repairs yourself — though that scenario is relatively unlikely.\n- In plain terms: Extended warranties typically cost 10% to 50% of the item’s original price. The profit margin on these warranties is roughly ten times higher than that of regular merchandise. In 2003, Best Buy in the U.S. earned over half of its total profits from extended warranties, even though they accounted for only 3% to 4% of its overall revenue. That price gap is exactly the extra money you end up paying.\n- Benefit: Extended warranties are priced at 10% to 50% of the product’s original cost. Industry estimates cited in research show that the average gross margin on these warranties sits at 50% to 60%: for every 100 dollars spent on a warranty, 50 to 60 dollars become pure profit. This is roughly 18 times higher than the gross margin on ordinary goods. In 2003, extended warranties made up just 3% to 4% of Best Buy’s revenue yet generated over 50% of its total profits (U.S. retail data from the early 2000s).\n- Evidence grade: B\n- Sources:Chen T, Kalra A, Sun B (2009). Why Do Consumers Buy Extended Service Contracts? Journal of Consumer Research 36(4):611-623. \n- Notes: The gross‑margin figure comes from an industry estimate referenced in the paper (Business Week, 2004); it wasn’t measured directly by the authors. The calculations above apply to ordinary consumers who can afford a single repair bill. For people who rely on a single device and lack a backup, the calculation changes. Screen‑protection plans for phones must also be evaluated separately: first estimate how often you’re likely to drop the phone, then decide whether the premium is worth it.\nEvidence B. The gross‑margin figure comes from an industry estimate referenced in the paper (Business Week, 2004); it wasn’t measured directly by the authors. The calculations above apply to ordinary consumers who can afford a single repair bill. For people who rely on a single device and lack a backup, the calculation changes. Screen‑protection plans for phones must also be evaluated separately: first estimate how often you’re likely to drop the phone, then decide whether the premium is worth it.\nPossible trade-off: The source summarizes the return this way: “Extended warranties typically cost 10% to 50% of the item’s original price. The profit margin on these warranties is roughly ten times higher than that of regular merchandise. In 2003, Best Buy in the U.S. earned over half of its total profits from extended warranties, even though they accounted for only 3% to 4% of its overall revenue. That price gap is exactly the extra money you end up paying.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Chen T, Kalra A, Sun B (2009). Why Do Consumers Buy Extended Service Contracts? Journal of Consumer Research 36(4):611-623.: https://doi.org/10.1086/605298\n国家经贸委等 (1995). 部分商品修理更换退货责任规定（国经贸〔1995〕458 号，第八条三包有效期自开具发票之日起计算\n附件《实施三包的部分商品目录（第一批）》洗衣机、家用电冰箱整机 1 年、主要部件 3 年）. 国家市场监督管理总局行政规范性文件.: https://www.samr.gov.cn/zw/zfxxgk/zc/xzgfxwj/art/2019/art_f943e66de125437d92df701e1654c47c.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-012 · Prefer generic drugs that have passed consistency evaluation and those selected in centralized procurement ### 12. Prefer generic drugs that have passed consistency evaluation and those selected in centralized procurement\n\n- Cost: No cost at all. When a doctor prescribes medication or you go to buy medicine, simply ask: “Is there a generic version included in the centralized procurement program?”\n- In plain terms: The second batch of centrally procured drugs saw an average price drop of 53%, with some drugs becoming 93% cheaper. As of April 2026, 11 procurement rounds have been completed, covering 490 different drugs. Asking for generic drugs from this program ensures you get the same ingredients at a much lower price.\n- Benefit: The national centralized drug procurement initiative resulted in a 53% average price reduction for the second batch, with some drugs dropping by as much as 93%. By April 2026, 11 rounds had been conducted, covering 490 drugs. A total of 1,695 drugs have either passed or are considered to have met consistency evaluation standards, accounting for roughly two-thirds of all commonly used chemical drugs in China (official data from 2020–2026).\n- Evidence grade: A\n- Sources: National Medical Security Administration (2020). The second batch of national organizations organized centralized procurement and use of drugs answered reporters' questions. ; National Medical Security Administration (2026). State Council of China Policy Regular Briefing: Improve the full-cycle and omni-channel drug price formation mechanism. ; State Council of China (2016). Opinions on carrying out consistency evaluation of quality and efficacy of generic drugs (Guobanfa [2016] No. 8). ; State Food and Drug Administration (2016). Notice on the release of three technical guidelines for the selection and determination of reference preparations for general oral solid dosage forms (2016 No. 61) Attachment 1, Attachment 3, Reprinted by Hainan Provincial Food and Drug Administration. ; National Medical Insurance Administration (2024). Strict supervision on the quality of centralized procurement drugs, with "full coverage" of both enterprise inspection and variety sampling. ; National Medical Insurance Administration (2025). Relevant comrades from the medical insurance department and the drug regulatory department were interviewed by reporters from the People's Daily Health Client on issues related to centralized drug procurement. \n- Notes: There is some debate: some claim that consistency evaluation only checks ingredients, not actual therapeutic effects. This is only partially true. The evaluation process involves giving healthy volunteers the drug and measuring its concentration levels in their blood over time; if those levels fall within 80%–125% of those produced by the original brand-name drug, it is deemed acceptable. For drugs where dosage variations can be dangerous, stricter criteria apply. Excipients—substances other than the active ingredient used for filling or coating—may differ from those in the original drug, as regulations only require identical active ingredients, dosage form, administration method, and therapeutic purpose. Consequently, consistency evaluation does not involve testing the drug on patients to gauge effectiveness; that is assessed through separate research. The National Healthcare Security Administration has conducted real-world studies involving 63 centrally procured drugs, nearly 100 top-tier hospitals, and over 300,000 patients; results consistently showed no difference compared to original brand-name drugs. For example, with metformin, the rate of achieving target HbA1c levels was 83.4% for generic users versus 78.9% for brand-name users; conversely, for fasting blood glucose control, generic users achieved a 83.8% success rate compared to 87.6% for brand-name users. In January 2025, some doctors claimed that centrally procured drugs failed to lower blood pressure, induce anesthesia, or treat diarrhea; investigations by healthcare authorities at seven Shanghai hospitals found these claims largely stemmed from hearsay and personal experience; one of the cited diarrhea medications had not yet been used in hospitals at the time. It was also acknowledged that nine problematic drugs were disqualified from the first nine procurement rounds involving over 1,600 products—six of these were imported drugs, including three original brand-name products, while three were domestic products. Two practical steps can be taken: first, original brand-name drugs remain widely available, as centralized procurement accounts for only 60%–80% of hospital purchases; patients can still obtain them at higher cost. Second, for chronic disease patients switching to generic drugs, it is vital to monitor blood pressure, blood sugar, and HbA1c levels regularly (as outlined in Section 16, point 3) rather than relying on subjective feelings; if results worsen, consult a doctor and report any adverse reactions—never discontinue medication on your own.\nEvidence A. There is some debate: some claim that consistency evaluation only checks ingredients, not actual therapeutic effects. This is only partially true. The evaluation process involves giving healthy volunteers the drug and measuring its concentration levels in their blood over time; if those levels fall within 80%–125% of those produced by the original brand-name drug, it is deemed acceptable. For drugs where dosage variations can be dangerous, stricter criteria apply. Excipients—substances other than the active ingredient used for filling or coating—may differ from those in the original drug, as regulations only require identical active ingredients, dosage form, administration method, and therapeutic purpose. Consequently, consistency evaluation does not involve testing the drug on patients to gauge effectiveness; that is assessed through separate research. The National Healthcare Security Administration has conducted real-world studies involving 63 centrally procured drugs, nearly 100 top-tier hospitals, and over 300,000 patients; results consistently showed no difference compared to original brand-name drugs. For example, with metformin, the rate of achieving target HbA1c levels was 83.4% for generic users versus 78.9% for brand-name users; conversely, for fasting blood glucose control, generic users achieved a 83.8% success rate compared to 87.6% for brand-name users. In January 2025, some doctors claimed that centrally procured drugs failed to lower blood pressure, induce anesthesia, or treat diarrhea; investigations by healthcare authorities at seven Shanghai hospitals found these claims largely stemmed from hearsay and personal experience; one of the cited diarrhea medications had not yet been used in hospitals at the time. It was also acknowledged that nine problematic drugs were disqualified from the first nine procurement rounds involving over 1,600 products—six of these were imported drugs, including three original brand-name products, while three were domestic products. Two practical steps can be taken: first, original brand-name drugs remain widely available, as centralized procurement accounts for only 60%–80% of hospital purchases; patients can still obtain them at higher cost. Second, for chronic disease patients switching to generic drugs, it is vital to monitor blood pressure, blood sugar, and HbA1c levels regularly (as outlined in Section 16, point 3) rather than relying on subjective feelings; if results worsen, consult a doctor and report any adverse reactions—never discontinue medication on your own.\nPossible trade-off: The source summarizes the return this way: “The second batch of centrally procured drugs saw an average price drop of 53%, with some drugs becoming 93% cheaper. As of April 2026, 11 procurement rounds have been completed, covering 490 different drugs. Asking for generic drugs from this program ensures you get the same ingredients at a much lower price.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家医疗保障局 (2020). 第二批国家组织药品集中采购和使用工作答记者问.: https://www.nhsa.gov.cn/art/2020/1/17/art_38_2264.html\n国家医疗保障局 (2026). 国务院政策例行吹风会：健全全周期全渠道药品价格形成机制.: http://www.nhsa.gov.cn/art/2026/4/15/art_14_20221.html\n国务院办公厅 (2016). 关于开展仿制药质量和疗效一致性评价的意见（国办发〔2016〕8 号）.: https://www.gov.cn/zhengce/zhengceku/2016-03/05/content_5049364.htm\n国家食品药品监督管理总局 (2016). 关于发布普通口服固体制剂参比制剂选择和确定等 3 个技术指导原则的通告（2016 年第 61 号）附件 1、附件 3，海南省药品监督管理局转载.: https://amr.hainan.gov.cn/himpa/ztzl/fzy/201607/t20160720_1591587.html\n国家医疗保障局 (2024). 集采药品质量严格监管，企业检查和品种抽检两个「全覆盖」.: https://www.nhsa.gov.cn/art/2024/12/30/art_52_15287.html\n国家医疗保障局 (2025). 医保部门、药监部门有关同志就集采药品相关问题接受人民日报健康客户端记者采访.: https://www.nhsa.gov.cn/art/2025/2/9/art_14_15647.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-013 · Once you set up family medical expense sharing in the yibao app, funds from your individual medical insurance account can be used to pay for your spouse, parents, and children’s medical care and medication. ### 13. Once you set up family medical expense sharing in the yibao app, funds from your individual medical insurance account can be used to pay for your spouse, parents, and children’s medical care and medication.\n\n- Cost: No cost at all. You can set up family medical expense sharing either through your local medical insurance app or by visiting a local medical insurance office.\n- In plain terms: After completing this setup, any money in your individual yibao account can be used to cover medical expenses and medication costs for your spouse, parents, and children. Without this setup, those funds remain locked in your account for your own use only.\n- Benefit: Funds in your individual medical insurance account can be used to pay for any out-of-pocket medical costs you, your spouse, parents, or children incur at designated medical institutions. They can also be used to cover out-of-pocket costs for purchasing medicines, medical devices, and other medical supplies at designated retail pharmacies. Additional plans are also in place to explore allowing these funds to be used to pay for basic medical insurance premiums for eligible family members.\n- Evidence grade: A\n- Sources: General Office of the State Council of China (2021). Guiding Opinions on Establishing and Improving the Outpatient Mutual Aid Mechanism for Employee Basic Medical Insurance (Guobanfa [2021] No. 14) Item (5): "Personal accounts are mainly used to pay out-of-pocket expenses incurred by insured persons within the scope of the policy at designated medical institutions or designated retail pharmacies. It can be used to pay the insured person himself and his spouse, parents, Personal accounts are used for personal contributions of spouses, parents, and children to participate in urban and rural residents' basic medical insurance, etc. Personal accounts are not used for public health expenses. Expenditures such as sports and fitness or health care consumption are not covered by basic medical insurance. "\n- Notes: Many people have thousands of yuan sitting unused in their individual medical insurance accounts, while elderly family members often have to pay for medicines out of pocket. This setup is valid for the long term once completed. Most regions refer to this service as “family medical expense sharing”, and it can be set up directly through local medical insurance apps. There is a strict rule against using these funds for fitness activities, wellness services, or similar purposes. Using these funds to buy health supplements at pharmacies for cash payouts is considered insurance fraud.\nEvidence A. Many people have thousands of yuan sitting unused in their individual medical insurance accounts, while elderly family members often have to pay for medicines out of pocket. This setup is valid for the long term once completed. Most regions refer to this service as “family medical expense sharing”, and it can be set up directly through local medical insurance apps. There is a strict rule against using these funds for fitness activities, wellness services, or similar purposes. Using these funds to buy health supplements at pharmacies for cash payouts is considered insurance fraud.\nPossible trade-off: The source summarizes the return this way: “After completing this setup, any money in your individual yibao account can be used to cover medical expenses and medication costs for your spouse, parents, and children. Without this setup, those funds remain locked in your account for your own use only.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院办公厅 (2021). 关于建立健全职工基本医疗保险门诊共济保障机制的指导意见（国办发〔2021〕14 号）第（五）项：「个人账户主要用于支付参保人员在定点医疗机构或定点零售药店发生的政策范围内自付费用。可以用于支付参保人员本人及其配偶、父母、子女在定点医疗机构就医发生的由个人负担的医疗费用，以及在定点零售药店购买药品、医疗器械、医用耗材发生的由个人负担的费用。探索个人账户用于配偶、父母、子女参加城乡居民基本医疗保险等的个人缴费。个人账户不得用于公共卫生费用、体育健身或养生保健消费等不属于基本医疗保险保障范围的支出。」: https://www.gov.cn/zhengce/zhengceku/2021-04/22/content_5601280.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-014 · Drinking boiled tap water instead of buying bottled water year-round ### 14. Drinking boiled tap water instead of buying bottled water year-round\n\n- Cost: You only need to purchase a kettle. Boiling water takes a bit of time, plus there are minimal gas or electricity costs.\n- In plain terms: In Beijing, the first-tier water price works out to 0.005 yuan per liter. Bottled water, calculated at 1 yuan for every 500 milliliters, costs 2 yuan per liter — that’s a 400-fold difference. Tap water must meet mandatory national standards, so simply boiling it before drinking is sufficient. However, if the water source is contaminated or the water becomes foul-smelling and cloudy, a few extra minutes of boiling won’t fix the problem; you should stop drinking it and report the issue to authorities.\n- Benefit: The first-tier water price in Beijing is 5 yuan per cubic meter, which equals 0.005 yuan per liter. Bottled water at 1 yuan per 500 milliliters costs 2 yuan per liter — 400 times more expensive than tap water. Tap water must comply with the mandatory national standard GB 5749-2022, which was issued on March 15, 2022, and took effect on April 1, 2023. The National Disease Control and Prevention Administration oversees this standard (Chinese water prices in 2015 vs. the 2022 standard).\n- Evidence grade: C (controversial)\n- Sources: Beijing Municipal Development and Reform Commission. Residential water price list. ; State Administration for Market Regulation of China National Standard Full Text Disclosure System. GB 5749-2022 Hygiene Standard for Drinking Water. ; Hangzhou Joint Investigation Team (2025). Report on the investigation of abnormal water supply in some residential areas in Yuhang District, Hangzhou (July 23, 2025), reproduced by Xinhuanet ; People's Government of Yuhang District, Hangzhou City. Yuhang District water source water quality monitoring data in April/May/June 2025 (publicly disclosed by Hangzhou Yuhang Water Holding Group, testing unit Hangzhou Jiashu Environmental Monitoring Co., Ltd., attachment PDF Table 1 Item 24 "Fecal coliforms") , , ; Ministry of Public Security of China Cyber Security Bureau (2025). Shao Mouhao was criminally detained for fabricating false "police information reports" and fabricating "dung water" rumors. \n- Notes: The controversy stems from the fact that “compliance” is assessed only for water leaving treatment plants and at pipe endpoints. When the water source or distribution network is compromised, these standards may be temporarily unmet. On July 16, 2025, the raw water entering the Renhe Water Plant in Yuhang, Hangzhou, had an unusual odor, causing tap water in parts of Renhe and Liangzhu to smell foul. Officials attributed this to algae decomposing under low-oxygen conditions, producing sulfur-containing compounds. After switching to a different water source, tests showed no traces of total coliforms or E. coli in the treated water, and all other parameters met GB 5749-2022 requirements. Seven officials were held accountable, all July water bills were waived, and free water filters were distributed. Yet, fecal coliform counts at this same water source had been rising for months prior to the incident: at the Yongsheng intake point on the Tiaoxi River, counts rose from 10 per liter in April to 7,300 per liter in May and 16,000 per liter in June — exceeding the GB 3838 Class III surface water limit of 10,000 per liter. Counts at Siling Reservoir and Mantoushan Reservoir also surpassed this threshold that month at 28,000 and 24,000 per liter respectively. Boiling water only kills microorganisms; it cannot remove foul odors or dissolved chemicals. If water smells odd or appears yellow or cloudy, stop drinking it, report it to your water provider and via 12345, and temporarily switch to bottled water — but don’t expect a few extra minutes of boiling to resolve the issue. These incidents are localized and occasional; local compensation was provided, so they do not justify buying bottled water year-round. Online claims about “incorrectly connected sewage pipes” are fabrications based on fake police reports; the poster has since been criminally detained (see Section 9). The 1 yuan per 500 milliliter price for bottled water is a hypothetical figure for calculation purposes; you should use actual local prices instead. Residents in older neighborhoods with substandard secondary water supply systems may install filters or buy bottled water only in such cases. Water prices vary by region, so the Beijing figure is merely illustrative.\nEvidence C. The controversy stems from the fact that “compliance” is assessed only for water leaving treatment plants and at pipe endpoints. When the water source or distribution network is compromised, these standards may be temporarily unmet. On July 16, 2025, the raw water entering the Renhe Water Plant in Yuhang, Hangzhou, had an unusual odor, causing tap water in parts of Renhe and Liangzhu to smell foul. Officials attributed this to algae decomposing under low-oxygen conditions, producing sulfur-containing compounds. After switching to a different water source, tests showed no traces of total coliforms or E. coli in the treated water, and all other parameters met GB 5749-2022 requirements. Seven officials were held accountable, all July water bills were waived, and free water filters were distributed. Yet, fecal coliform counts at this same water source had been rising for months prior to the incident: at the Yongsheng intake point on the Tiaoxi River, counts rose from 10 per liter in April to 7,300 per liter in May and 16,000 per liter in June — exceeding the GB 3838 Class III surface water limit of 10,000 per liter. Counts at Siling Reservoir and Mantoushan Reservoir also surpassed this threshold that month at 28,000 and 24,000 per liter respectively. Boiling water only kills microorganisms; it cannot remove foul odors or dissolved chemicals. If water smells odd or appears yellow or cloudy, stop drinking it, report it to your water provider and via 12345, and temporarily switch to bottled water — but don’t expect a few extra minutes of boiling to resolve the issue. These incidents are localized and occasional; local compensation was provided, so they do not justify buying bottled water year-round. Online claims about “incorrectly connected sewage pipes” are fabrications based on fake police reports; the poster has since been criminally detained (see Section 9). The 1 yuan per 500 milliliter price for bottled water is a hypothetical figure for calculation purposes; you should use actual local prices instead. Residents in older neighborhoods with substandard secondary water supply systems may install filters or buy bottled water only in such cases. Water prices vary by region, so the Beijing figure is merely illustrative.\nPossible trade-off: The source summarizes the return this way: “In Beijing, the first-tier water price works out to 0.005 yuan per liter. Bottled water, calculated at 1 yuan for every 500 milliliters, costs 2 yuan per liter — that’s a 400-fold difference. Tap water must meet mandatory national standards, so simply boiling it before drinking is sufficient. However, if the water source is contaminated or the water becomes foul-smelling and cloudy, a few extra minutes of boiling won’t fix the problem; you should stop drinking it and report the issue to authorities.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 北京市发展和改革委员会. 居民用水价格表.: https://fgw.beijing.gov.cn/bmcx/djcx/jzldj/202003/t20200331_1752796.htm\n国家市场监督管理总局 国家标准全文公开系统. GB 5749-2022 生活饮用水卫生标准.: https://openstd.samr.gov.cn/bzgk/std/newGbInfo?hcno=99E9C17E3547A3C0CE2FD1FFD9F2F7BE\n杭州市联合调查组 (2025). 关于杭州市余杭区部分小区供水异常调查情况通报（2025 年 7 月 23 日），新华网转载: http://www.news.cn/20250723/1be62dac3b0b4461a643791ff552e93d/c.html\n杭州市余杭区人民政府. 余杭区 2025 年 4 月／5 月／6 月水源水水质监测数据（杭州余杭水务控股集团公开，检测单位杭州嘉澍环境监测有限公司，附件 PDF 表 1 第 24 项「粪大肠菌群」）: https://www.yuhang.gov.cn/art/2025/5/8/art_1229204072_59140140.html\n公安部网络安全保卫局 (2025). 编造虚假「警情通报」，捏造「粪水」谣言，邵某豪被刑事拘留: http://www.news.cn/politics/20250722/3178b3bd189c4eb4b293982e92aab438/c.html\n重庆市市场监督管理局 (2022). 桶装饮用水消费提示（2022 年 10 月 25 日）: https://scjgj.cq.gov.cn/bkzs/spbk/202210/t20221025_11222964.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-015 · Infrequent stock trading ### 15. Infrequent stock trading\n\n- Cost: There are no monetary costs. The real challenge is resisting the urge to trade whenever you see market news.\n- In plain terms: Among investors who trade most frequently, the average annual return is only 11.4%, while the overall market average for the same period is 17.9%. This gap of over 6 percentage points is almost entirely caused by the transaction fees incurred with each trade. If these fees are excluded, the returns of frequent and infrequent traders end up being quite similar.\n- Benefit: This study analyzed 66,465 household accounts at US discount brokerage firms between 1991 and 1996. The group of investors who traded most often achieved an annualized return of 11.4%, while the overall market average was 17.9%, and the average return for all households was 16.4%. On average, these households turned over 75% of their stock holdings each year, swapping out three quarters of their portfolio annually. The gross returns (before transaction fees) of frequent and infrequent traders differed only slightly, meaning the performance gap is largely driven by trading costs (USA, 1991–1996).\n- Evidence grade: A\n- Sources:Barber BM, Odean T (2000). Trading Is Hazardous to Your Wealth: The Common Stock Investment Performance of Individual Investors. The Journal of Finance 55(2):773-806. ; An L, Lou D, Shi D (2022). Wealth redistribution in bubbles and crashes. Journal of Monetary Economics 126:134-153. ; Working paper draft published by the same author (October 2021, domestic figures are verified verbatim). \n- Notes: These data are from the United States in the 1990s. While the commission and stamp duty structures for A-share markets differ, the core principle remains the same: higher trading frequency leads to lower net returns. This information is not intended as investment advice. 〔2014〕 〔2014〕 〔2014〕 〔2014〕 〔2014〕 〔85〕 〔85〕 〔85〕 〔250000000000〕 〔250000000000〕 〔40000000〕 〔150〕 〔5166.35〕 〔0.5〕 〔0.5〕 〔880000000000〕 〔808000000000〕 〔254000000000〕 〔2012〕\nEvidence A. These data are from the United States in the 1990s. While the commission and stamp duty structures for A-share markets differ, the core principle remains the same: higher trading frequency leads to lower net returns. This information is not intended as investment advice. 〔2014〕 〔2014〕 〔2014〕 〔2014〕 〔2014〕 〔85〕 〔85〕 〔85〕 〔250000000000〕 〔250000000000〕 〔40000000〕 〔150〕 〔5166.35〕 〔0.5〕 〔0.5〕 〔880000000000〕 〔808000000000〕 〔254000000000〕 〔2012〕\nPossible trade-off: The source summarizes the return this way: “Among investors who trade most frequently, the average annual return is only 11.4%, while the overall market average for the same period is 17.9%. This gap of over 6 percentage points is almost entirely caused by the transaction fees incurred with each trade. If these fees are excluded, the returns of frequent and infrequent traders end up being quite similar.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Barber BM, Odean T (2000). Trading Is Hazardous to Your Wealth: The Common Stock Investment Performance of Individual Investors. The Journal of Finance 55(2):773-806.: https://doi.org/10.1111/0022-1082.00226\nAn L, Lou D, Shi D (2022). Wealth redistribution in bubbles and crashes. Journal of Monetary Economics 126:134-153.: https://doi.org/10.1016/j.jmoneco.2022.01.001\n同文作者公开的工作论文稿（2021 年 10 月，国内数字按它逐字核对）.: https://personal.lse.ac.uk/loud/AnLouShi.pdf\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-016 · Don’t borrow money to invest, avoid leverage, and never buy assets you don’t understand ### 16. Don’t borrow money to invest, avoid leverage, and never buy assets you don’t understand\n\n- Cost: Zero expense. The hard part is resisting the urge to “borrow some cash to make extra profits” when the market is doing well.\n- In plain terms: When you use borrowed money to buy stocks, any drop below a set threshold leaves you unable to add more funds, so your positions get automatically sold off. The paper losses instantly become real losses, leaving you no chance to wait for the price to rebound. Regulatory rules state that people who have held an account for less than six months or whose average daily assets over the past 20 trading days are under 500,000 RMB cannot open margin trading accounts. This threshold alone makes it clear this tool isn’t meant for ordinary investors.\n- Benefit: Leverage essentially means borrowing money to make purchases, which also magnifies potential losses. After opening a margin account, the market value of your collateral may fall below the minimum maintenance margin set by your broker, which governs the assets you’ve pledged to them. If the value drops below this threshold and you fail to add more collateral to bring it back up, your positions get forcibly liquidated, with the broker selling them on your behalf. Paper losses turn into actual losses right away, with no window to wait for a price recovery. The same regulatory rules apply here: clients with less than six months of trading experience, insufficient risk tolerance, or average daily securities assets under 500,000 RMB over the past 20 trading days are barred from opening credit trading accounts. This requirement further proves it is not a suitable tool for regular investors (China, 2015).\n- Evidence grade: B\n- Sources: China Securities Regulatory Commission (2015). Measures for the Administration of Margin and Securities Lending Business of Securities Companies (CSRC Order No. 117, Article 12). ; Shanghai Stock Exchange. Interpretation of the "Shanghai Stock Exchange's Implementation Rules for Margin and Securities Lending Transactions" (Investor Education Materials). \n- Notes: There is no direct academic evidence supporting the advice “never buy assets you don’t understand”; this is widely accepted industry consensus, so it is classified as grade C. Using consumer loans or credit card cash advances for investing also counts as a form of leverage; their interest rates are covered in section 7 of this chapter (“avoid minimum credit card payments”). This content does not constitute investment advice.\nEvidence B. There is no direct academic evidence supporting the advice “never buy assets you don’t understand”; this is widely accepted industry consensus, so it is classified as grade C. Using consumer loans or credit card cash advances for investing also counts as a form of leverage; their interest rates are covered in section 7 of this chapter (“avoid minimum credit card payments”). This content does not constitute investment advice.\nPossible trade-off: The source summarizes the return this way: “When you use borrowed money to buy stocks, any drop below a set threshold leaves you unable to add more funds, so your positions get automatically sold off. The paper losses instantly become real losses, leaving you no chance to wait for the price to rebound. Regulatory rules state that people who have held an account for less than six months or whose average daily assets over the past 20 trading days are under 500,000 RMB cannot open margin trading accounts. This threshold alone makes it clear this tool isn’t meant for ordinary investors.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国证监会 (2015). 证券公司融资融券业务管理办法（证监会令第 117 号，第十二条）.: https://www.csrc.gov.cn/csrc/c106256/c1654005/content.shtml\n上海证券交易所. 《上海证券交易所融资融券交易实施细则》解读（投资者教育材料）.: https://www.sse.com.cn/services/tradingservice/margin/edu/c/10074042/files/a1f1c4833302451fb9130dbb94116c56.pdf\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-017 · Using broad-market index funds instead of actively managed funds as a long-term core holding (the portion of money you keep invested for years) ### 17. Using broad-market index funds instead of actively managed funds as a long-term core holding (the portion of money you keep invested for years)\n\n\n- Cost: There is no direct monetary cost. The trade-off is that you give up the chance of picking a “star fund manager.” The harder part is that when the index drops, you must endure those losses too — you can’t simply sell out midway.\n- In plain terms: The collection of stocks held by actively managed funds already closely mirrors the overall market. Yet the extra management fees they charge are deducted straight from your actual returns. When we repeatedly re-randomize fund performance data to test how much luck plays a role, very few funds manage to generate enough outperformance to offset those fees.\n- Benefit: Collectively, U.S. actively managed equity funds hold a portfolio very similar to the broader market. However, their high management costs directly translate into lower net returns for investors after fees are deducted. This research used a bootstrap simulation method to repeatedly shuffle fund performance data and gauge how much could be attributed to luck alone. The results show that only a tiny fraction of funds achieve excess returns large enough to cover their fees (U.S., published 2010). S&P Dow Jones Indices conducts an annual review: in 2024, 65% of U.S. actively managed large-cap equity funds underperformed the S&P 500. Over a 24-year span, an average of 64% underperformed each year. In the 15 years ending 2024, no single fund category saw a majority of active funds outperforming their respective benchmarks.\n- Evidence grade: B\n- Sources: Fama EF, French KR (2010). Luck versus Skill in the Cross-Section of Mutual Fund Returns. The Journal of Finance 65(5):1915-1947. ; S&P Dow Jones Indices (2025). SPIVA U.S. Scorecard Year-End 2024. (The official website refuses to be automatically captured, and the numbers are checked against the archive of 2025-05-12: ); S&P Dow Jones Indices (2025). SPIVA Asia Ex-Japan Scorecard Mid-Year 2025 (Report 1a, China Large-Cap underperforms the S&P China A 300: 60.5% in 1 year, 69.6% in 3 years, 50.8% in 5 years). (Official website rejects automatic crawling, check according to archive); Harvey CR, Liu Y (2022). Luck versus Skill in the Cross Section of Mutual Fund Returns: Reexamining the Evidence. The Journal of Finance, 77(3). (Disputing Party)\n- Notes: Debate exists: one study re-examined this conclusion and argued that the original Fama-French methodology of repeatedly re-sampling data might be overly strict. Under that approach, even funds with genuinely strong outperformance could be classified as “no different from luck.” Thus, the claim that “almost no active funds possess skill” might be overstated. In China, the data is less one-sided than in the U.S. As of June 2025, S&P Dow Jones statistics show that for A-share large-cap active funds, 60.5% underperformed the S&P China A 300 Index over one year, 69.6% over three years, and 50.8% over five years. This dataset only covers up to five years, so longer-term figures remain unavailable. Consequently, while it is still uncertain whether active funds consistently underperform in China, the advantage of lower fees for index funds remains valid. This information does not constitute investment advice.\nEvidence B. Debate exists: one study re-examined this conclusion and argued that the original Fama-French methodology of repeatedly re-sampling data might be overly strict. Under that approach, even funds with genuinely strong outperformance could be classified as “no different from luck.” Thus, the claim that “almost no active funds possess skill” might be overstated. In China, the data is less one-sided than in the U.S. As of June 2025, S&P Dow Jones statistics show that for A-share large-cap active funds, 60.5% underperformed the S&P China A 300 Index over one year, 69.6% over three years, and 50.8% over five years. This dataset only covers up to five years, so longer-term figures remain unavailable. Consequently, while it is still uncertain whether active funds consistently underperform in China, the advantage of lower fees for index funds remains valid. This information does not constitute investment advice.\nPossible trade-off: The source summarizes the return this way: “The collection of stocks held by actively managed funds already closely mirrors the overall market. Yet the extra management fees they charge are deducted straight from your actual returns. When we repeatedly re-randomize fund performance data to test how much luck plays a role, very few funds manage to generate enough outperformance to offset those fees.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Fama EF, French KR (2010). Luck versus Skill in the Cross-Section of Mutual Fund Returns. The Journal of Finance 65(5):1915-1947.: https://doi.org/10.1111/j.1540-6261.2010.01598.x\nS&P Dow Jones Indices (2025). SPIVA U.S. Scorecard Year-End 2024.: https://www.spglobal.com/spdji/en/spiva/article/spiva-us/\nS&P Dow Jones Indices (2025). SPIVA Asia Ex-Japan Scorecard Mid-Year 2025（Report 1a，China Large-Cap 对 S&P China A 300 的跑输比例：1 年 60.5%、3 年 69.6%、5 年 50.8%）.: https://web.archive.org/web/20251103165922/https://www.spglobal.com/spdji/en/documents/spiva/spiva-asia-ex-japan-mid-year-2025.pdf\nHarvey CR, Liu Y (2022). Luck versus Skill in the Cross Section of Mutual Fund Returns: Reexamining the Evidence. The Journal of Finance, 77(3).: https://doi.org/10.1111/jofi.13123\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-018 · When picking similar funds, go for those with lower fees ### 18. When picking similar funds, go for those with lower fees\n\n- Cost: There’s no upfront cost to pay. Before buying, just check how much the sum of the management fee, custody fee, and sales service fee comes to.\n- In plain terms: For every 1 percentage point increase in a fund’s annual fee, the amount you end up with after 20 years drops by roughly 18%, and after 30 years by about 26%. Among funds in the same category, picking one with lower fees is the only thing you can be certain of in advance.\n- Benefit: The difference in fees gradually erodes your principal through compound interest — that tiny amount deducted each year adds up over time. If a fund’s annual fee is 1 percentage point higher, the final value after 20 years will be roughly 0.99^20, or 18.2%, lower than it would have been otherwise; after 30 years, the drop is about 26%. Since 2023, China has rolled out reforms to fund fees, capping the management fee for actively managed equity funds at 1.2% and the custody fee at 0.2% for newly registered funds as of July 7, 2023. 136 fund companies have also lowered these fees for their existing products to meet these limits.\n- Evidence grade: C\n- Sources: China Securities Regulatory Commission (2023). Heads of relevant departments of the China Securities Regulatory Commission answer reporters’ questions on the reform of public fund fee rates. ; The hosting fee shall not exceed the "ceiling standard" of 0.2%. ; Fama EF, French KR (2010). See Article 11. \n- Notes: This calculation follows the standard formula and assumes both funds generate identical pre-fee returns. In reality, you’d also need to factor in subscription fees, redemption fees, and sales service fees for Class C shares. This information does not constitute investment advice.\nEvidence C. This calculation follows the standard formula and assumes both funds generate identical pre-fee returns. In reality, you’d also need to factor in subscription fees, redemption fees, and sales service fees for Class C shares. This information does not constitute investment advice.\nPossible trade-off: The source summarizes the return this way: “For every 1 percentage point increase in a fund’s annual fee, the amount you end up with after 20 years drops by roughly 18%, and after 30 years by about 26%. Among funds in the same category, picking one with lower fees is the only thing you can be certain of in advance.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国证监会 (2023). 证监会有关部门负责人就公募基金费率改革答记者问.: http://www.csrc.gov.cn/csrc/c100028/c7418692/content.shtml\n厦门证监局 (2024). 「新注册的主动权益类基金统一执行"管理费率不超过1.2%、托管费率不超过0.2%"的上限标准」.: http://www.csrc.gov.cn/xiamen/c105636/c7511608/content.shtml\nFama EF, French KR (2010). 见第 11 条.: https://doi.org/10.1111/j.1540-6261.2010.01598.x\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-019 · Don’t put all your money into one stock, one platform, or one property ### 19. Don’t put all your money into one stock, one platform, or one property\n\n- Cost: No cost at all. The hard part is accepting that you won’t always pick the single most profitable option.\n- In plain terms: As long as multiple assets don’t all rise or fall in perfect unison, spreading your money across them keeps your average expected returns the same, while reducing the ups and downs of your account balance. Conversely, if you invest all your funds in just one stock, platform, or property, any trouble with it directly impacts your entire portfolio.\n- Benefit: When several assets do not move in perfect lockstep, diversifying your investments maintains your expected returns while lowering overall volatility. This is the core conclusion of Markowitz’s 1952 portfolio theory, which has remained foundational for decades. On the other hand, putting all your money into one single stock or platform means its variance becomes your total portfolio variance — any rise or fall in its value directly affects your portfolio, with no other assets to offset losses when problems arise.\n- Evidence grade: B\n- Sources:Markowitz, H. (1952). Portfolio Selection. The Journal of Finance, 7(1), 77–91. \n- Notes: This is rated as a B grade because the original academic paper relies purely on mathematical derivation, without providing concrete figures on exactly how much diversification reduces potential losses. Diversification can only lessen the fluctuations of your portfolio balance, it does not guarantee you won’t suffer any losses. Buying broad-based index funds (see item 17 in this section) is the easiest way to achieve effective diversification. This information is not intended as investment advice.\nEvidence B. This is rated as a B grade because the original academic paper relies purely on mathematical derivation, without providing concrete figures on exactly how much diversification reduces potential losses. Diversification can only lessen the fluctuations of your portfolio balance, it does not guarantee you won’t suffer any losses. Buying broad-based index funds (see item 17 in this section) is the easiest way to achieve effective diversification. This information is not intended as investment advice.\nPossible trade-off: The source summarizes the return this way: “As long as multiple assets don’t all rise or fall in perfect unison, spreading your money across them keeps your average expected returns the same, while reducing the ups and downs of your account balance. Conversely, if you invest all your funds in just one stock, platform, or property, any trouble with it directly impacts your entire portfolio.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Markowitz, H. (1952). Portfolio Selection. The Journal of Finance, 7(1), 77–91.: https://doi.org/10.1111/j.1540-6261.1952.tb01525.x\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-020 · Individuals who pay income tax can open a personal pension account and deduct up to 12,000 yuan per year before tax; it is not worthwhile for non-taxpayers to do so. ### 20. Individuals who pay income tax can open a personal pension account and deduct up to 12,000 yuan per year before tax; it is not worthwhile for non-taxpayers to do so.\n\n- Cost: There is no fee to open the account. The real cost is that the funds remain locked until retirement — you cannot withdraw them during that time. \n- In plain terms: For every yuan you deposit, the tax you save equals your marginal tax rate minus 3%. If you contribute the full 12,000 yuan in a year, a taxpayer at a 10% rate saves 840 yuan, at 20% saves 2,040 yuan, and at 30% saves 3,240 yuan. Those who do not pay income tax gain nothing; they must also pay an additional 3% tax when withdrawing funds, resulting in a net loss. The money stays locked until retirement. \n- Benefit: The maximum annual contribution of 12,000 yuan can be fully deducted from your total taxable income — whether from wages or business earnings. Any investment returns generated within the account are exempt from personal income tax for now. When withdrawals occur, they are taxed separately at a flat rate of 3%. Thus, the total tax saving equals your marginal tax rate minus 3% multiplied by the actual amount contributed. For example, at a 10% marginal rate you save up to 840 yuan per year; at 20% the saving is 2,040 yuan, and at 30% it reaches 3,240 yuan. Non‑taxpayers receive no benefit now and must pay 3% tax later, making it a net loss. The annual contribution limit resets each calendar year; any unused portion cannot be carried over. This policy has been in effect nationwide since 15 December 2024. \n- Evidence grade: A \n- Sources: Ministry of Finance, State Administration of Taxation (2024). Announcement on the nationwide implementation of preferential personal income tax policies for personal pensions (Ministry of Finance and State Administration of Taxation Announcement 2024 No. 21, December 12, 2024). (2022). Implementation Measures for Personal Pensions (Articles 7, 8, 9, 12, and 13). \n- Notes: This account operates on a closed‑loop basis — once funds are deposited they cannot be withdrawn except under four specific circumstances: reaching the statutory retirement age, becoming completely unable to work, emigrating, or as otherwise stipulated by law. It is therefore not a typical investment vehicle but a long‑term tax‑saving arrangement. Before contributing, calculate how much extra tax you would pay per additional yuan earned to determine an appropriate amount. Avoid using emergency savings for this purpose (see Section 27). You must also select your own investment products; losses are possible. Selection criteria mirror those outlined in Sections 17 and 18 of this chapter — broad‑based index funds with low fees are preferred. Proof of deductions is issued by the Personal Pension Information Management Service Platform. You may elect to claim the deduction either at the time of payroll withholding or during the annual tax reconciliation process (see Section 2).\nEvidence A. This account operates on a closed‑loop basis — once funds are deposited they cannot be withdrawn except under four specific circumstances: reaching the statutory retirement age, becoming completely unable to work, emigrating, or as otherwise stipulated by law. It is therefore not a typical investment vehicle but a long‑term tax‑saving arrangement. Before contributing, calculate how much extra tax you would pay per additional yuan earned to determine an appropriate amount. Avoid using emergency savings for this purpose (see Section 27). You must also select your own investment products; losses are possible. Selection criteria mirror those outlined in Sections 17 and 18 of this chapter — broad‑based index funds with low fees are preferred. Proof of deductions is issued by the Personal Pension Information Management Service Platform. You may elect to claim the deduction either at the time of payroll withholding or during the annual tax reconciliation process (see Section 2).\nPossible trade-off: The source summarizes the return this way: “For every yuan you deposit, the tax you save equals your marginal tax rate minus 3%. If you contribute the full 12,000 yuan in a year, a taxpayer at a 10% rate saves 840 yuan, at 20% saves 2,040 yuan, and at 30% saves 3,240 yuan. Those who do not pay income tax gain nothing; they must also pay an additional 3% tax when withdrawing funds, resulting in a net loss. The money stays locked until retirement.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 财政部、税务总局 (2024). 关于在全国范围实施个人养老金个人所得税优惠政策的公告（财政部 税务总局公告 2024 年第 21 号，2024 年 12 月 12 日）.: https://www.gov.cn/zhengce/zhengceku/202412/content_6992498.htm\n人力资源社会保障部等五部门 (2022). 个人养老金实施办法（第七、八、九、十二、十三条）.: https://www.gov.cn/zhengce/zhengceku/2022-11/05/content_5724783.htm\n全国人民代表大会常务委员会 (2018). 中华人民共和国个人所得税法（2018 年第七次修正，个人所得税税率表一）.: http://www.npc.gov.cn/zgrdw/npc/xinwen/2018-09/05/content_2060671.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-021 · Paying for gym visits individually or on short-term plans is only worthwhile if you have a consistent attendance record spanning over a year ### 21. Paying for gym visits individually or on short-term plans is only worthwhile if you have a consistent attendance record spanning over a year\n\n- Cost: Buying passes individually ends up costing more per visit compared to an annual membership. You’ll need to honestly estimate how many times per month you actually plan to go.\n- In plain terms: According to three years of data from U.S. gyms, members who signed contracts with monthly fees exceeding $70 attended the gym just 4.3 times per month on average, which works out to over $17 per visit. Meanwhile, a 10‑visit pass costs only $10 per visit. Collectively, these members paid roughly $600 more over their membership period. Unless you’ve already been going to the gym regularly for at least a year, buying individual passes or short‑term plans is far more economical.\n- Benefit: This study analyzed three years of data from 7,752 members at three U.S. fitness clubs. Members opting for monthly plans costing over $70 visited the gym just 4.3 times per month on average, resulting in a per‑visit cost exceeding $17. In contrast, a 10‑visit pass costs only $10 per visit. Over the same period, these members ended up paying an average of $600 more than they would have with a yearly membership. Additionally, the proportion of monthly‑plan members who kept their membership for over a year was 17% higher than that of annual‑plan members (based on three years of U.S. panel data).\n- Evidence grade: B\n- Sources:DellaVigna S, Malmendier U (2006). Paying Not to Go to the Gym. American Economic Review 96(3):694-719. \n- Notes: This is just one study using data from the United States. Nevertheless, its underlying principle is universally applicable: people tend to overestimate their future self‑control. If you’ve already maintained a consistent routine of going to the gym at least twice a week for a full year, then an annual membership does prove to be the cheaper option.\nEvidence B. This is just one study using data from the United States. Nevertheless, its underlying principle is universally applicable: people tend to overestimate their future self‑control. If you’ve already maintained a consistent routine of going to the gym at least twice a week for a full year, then an annual membership does prove to be the cheaper option.\nPossible trade-off: The source summarizes the return this way: “According to three years of data from U.S. gyms, members who signed contracts with monthly fees exceeding $70 attended the gym just 4.3 times per month on average, which works out to over $17 per visit. Meanwhile, a 10‑visit pass costs only $10 per visit. Collectively, these members paid roughly $600 more over their membership period. Unless you’ve already been going to the gym regularly for at least a year, buying individual passes or short‑term plans is far more economical.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: DellaVigna S, Malmendier U (2006). Paying Not to Go to the Gym. American Economic Review 96(3):694-719.: https://doi.org/10.1257/aer.96.3.694\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-022 · Sign a written contract before paying a deposit; if a business faces risks, it must stop taking payments, and you have the right to get back any unused balance if it shuts down. ### 22. Sign a written contract before paying a deposit; if a business faces risks, it must stop taking payments, and you have the right to get back any unused balance if it shuts down.\n\n- Cost: No cost involved. The real challenge is insisting on a written contract on the spot — refusing any “pay first, talk later” offers.\n- In plain terms: Any business that accepts a prepayment from you must sign a written contract with you that clearly outlines how refunds will be handled. If a business runs into serious operational problems, it must stop collecting prepayments. Even if it plans to close or relocate, it must give you advance notice. At that point, you can either demand that it continue providing services or request a refund for any unused balance. Violating these rules results in fines for the business.\n- Benefit: The regulations require businesses accepting prepayments to sign written contracts that specify refund procedures. If a business faces major operational risks, it must cease taking prepayments. When a business decides to close or move locations, it must inform consumers ahead of time. Consumers have the right to demand continued service delivery or a refund for any unspent balance. Breaching these rules can lead to fines ranging from 1 to 10 times the illegal earnings; if no illegal earnings exist, fines up to 500,000 yuan may apply.\n- Evidence grade: A\n- Sources: State Council of China (2024). Consumer Rights Protection Law of China Implementation Regulations (State Council of China Order No. 778, effective on July 1, 2024). Article 22: "Business operators who provide goods or services by collecting advance payments shall enter into a written contract with consumers to agree on the specific content of the goods or services, the price or fees, and the method of refunding the advance payment. Liability for breach of contract and other matters. ""If an operator fails to provide goods or services as agreed, it shall fulfill the agreement or refund the advance payment according to the requirements of the consumer. ""If the operator encounters major business risks that may affect the operator's normal provision of goods or services in accordance with the contract or trading practices, the operator shall notify consumers in advance... Consumers... have the right to require the operator to continue to perform its obligation to provide goods or services, or to request the refund of the unused balance of the advance payment.";\n- Notes: These regulations mainly serve as a basis for legal action after the fact — they cannot prevent issues beforehand. If a business actually shuts down, its funds are often no longer accessible. Therefore, it is advisable to follow the advice in this section to limit prepayments to small amounts via “pay-per-use” or short-term plans. In case of problems, you can then rely on these regulations to protect your rights. Article 27 of the same regulations also requires businesses collecting deposits to agree in advance on refund methods, procedures, and timeframes, and they cannot impose unreasonable conditions on refunds.\nEvidence A. These regulations mainly serve as a basis for legal action after the fact — they cannot prevent issues beforehand. If a business actually shuts down, its funds are often no longer accessible. Therefore, it is advisable to follow the advice in this section to limit prepayments to small amounts via “pay-per-use” or short-term plans. In case of problems, you can then rely on these regulations to protect your rights. Article 27 of the same regulations also requires businesses collecting deposits to agree in advance on refund methods, procedures, and timeframes, and they cannot impose unreasonable conditions on refunds.\nPossible trade-off: The source summarizes the return this way: “Any business that accepts a prepayment from you must sign a written contract with you that clearly outlines how refunds will be handled. If a business runs into serious operational problems, it must stop collecting prepayments. Even if it plans to close or relocate, it must give you advance notice. At that point, you can either demand that it continue providing services or request a refund for any unused balance. Violating these rules results in fines for the business.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2024). 中华人民共和国消费者权益保护法实施条例（国务院令第 778 号，2024 年 7 月 1 日施行）.: https://www.gov.cn/zhengce/zhengceku/202403/content_6940159.htm\n第五十条罚则\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-023 · Implementing a 24-hour cooling-off period for non-essential big-ticket purchases; making full use of the seven-day no-questions-asked return policy for online shopping ### 23. Implementing a 24-hour cooling-off period for non-essential big-ticket purchases; making full use of the seven-day no-questions-asked return policy for online shopping\n\n- Cost: No direct monetary cost. You simply have to wait an extra day to receive what you want. Usually, you’re responsible for return shipping fees. The real challenge is resisting the urge to place the order on the same day.\n- In plain terms: What you save is exactly the money spent on items you no longer want the very next day. For online purchases, you can return them for any reason within seven days of delivery. There are a few categories excluded from this policy: custom-made items, perishable goods, digital products that have been opened, and newspapers and periodicals.\n- Benefit: What you save is precisely that portion of impulse buys you no longer want after a day. There is no single universal percentage representing this share. As mentioned, online purchases can be returned within seven days of receipt, with the same exclusions applying. This policy has been in effect in China since 2017.\n- Evidence grade: C\n- Sources: State Administration for Market Regulation of China (revised in 2020). Interim Measures for Seven-Day Return of Goods Purchased Online without Reason (General Administration Order No. 31). \n- Notes: The cooling-off period is essentially a practical measure with no direct academic evidence backing it up. For purchases not deterred by this period, the seven-day no-questions-asked return policy still applies. Before initiating a return, make sure to verify two things: whether the item falls under the excluded categories, and whether its packaging remains intact.\nEvidence C. The cooling-off period is essentially a practical measure with no direct academic evidence backing it up. For purchases not deterred by this period, the seven-day no-questions-asked return policy still applies. Before initiating a return, make sure to verify two things: whether the item falls under the excluded categories, and whether its packaging remains intact.\nPossible trade-off: The source summarizes the return this way: “What you save is exactly the money spent on items you no longer want the very next day. For online purchases, you can return them for any reason within seven days of delivery. There are a few categories excluded from this policy: custom-made items, perishable goods, digital products that have been opened, and newspapers and periodicals.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家市场监督管理总局 (2020 修订). 网络购买商品七日无理由退货暂行办法（总局令第 31 号）.: https://www.gov.cn/zhengce/zhengceku/2020-11/03/content_5557118.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-024 · Don’t fall for “strikethrough prices” or impulse buying during sales ### 24. Don’t fall for “strikethrough prices” or impulse buying during sales\n\n- Cost: Zero monetary cost. The trade‑off is that you might miss out on some genuine discounts. You’ll need to keep track of the regular prices of the items you buy most often. The real challenge is resisting the urge to stock up on the day of a sale.\n- In plain terms: When judging whether something is cheap or expensive, people rely on the first price they see; later adjustments rarely make up for that initial impression. Thus, a claim like “original price 999, now 499” makes us systematically overestimate how much we’re saving. By regulation, the baseline for a discount should be the lowest price at which the item actually sold in the seven days preceding the promotion; the crossed‑out price isn’t necessarily a real transaction price.\n- Benefit: Human judgment is anchored to the first price encountered, and subsequent corrections are usually insufficient. Consequently, statements such as “original price 999, now 499” inflate our perception of the discount amount. Official rules require that the reference price be the minimum actual sale price recorded in the same store during the seven days prior to the sale; the discount percentage must be calculated against that figure. The price marked through may never have been charged in reality (China, effective 2020).\n- Evidence grade: C\n- Sources: Tversky A, Kahneman D (1974). Judgment under Uncertainty: Heuristics and Biases. Science 185(4157):1124-1131. ; State Administration for Market Regulation of China (2020). (General Administration Order No. 32, Article 21). \n- Notes: The anchoring effect is a finding from laboratory studies; no one has quantified exactly how much money consumers lose by over‑buying. There are also hidden costs: items may expire, they take up space, and we tend to use them more simply because they’re on hand. Only purchase in bulk when all three conditions hold: a long shelf life, a definite need for the product, and a price genuinely lower than its usual cost.\nEvidence C. The anchoring effect is a finding from laboratory studies; no one has quantified exactly how much money consumers lose by over‑buying. There are also hidden costs: items may expire, they take up space, and we tend to use them more simply because they’re on hand. Only purchase in bulk when all three conditions hold: a long shelf life, a definite need for the product, and a price genuinely lower than its usual cost.\nPossible trade-off: The source summarizes the return this way: “When judging whether something is cheap or expensive, people rely on the first price they see; later adjustments rarely make up for that initial impression. Thus, a claim like “original price 999, now 499” makes us systematically overestimate how much we’re saving. By regulation, the baseline for a discount should be the lowest price at which the item actually sold in the seven days preceding the promotion; the crossed‑out price isn’t necessarily a real transaction price.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Tversky A, Kahneman D (1974). Judgment under Uncertainty: Heuristics and Biases. Science 185(4157):1124-1131.: https://doi.org/10.1126/science.185.4157.1124\n国家市场监督管理总局 (2020). 规范促销行为暂行规定（总局令第 32 号，第二十一条）.: https://www.samr.gov.cn/zw/zfxxgk/fdzdgknr/fgs/art/2023/art_cae53a080be2401e8f91c6d6291539f8.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-025 · It’s better to choose a non‑return insurance plan and treat any “refunds” or dividends as non‑guaranteed benefits ### 25. It’s better to choose a non‑return insurance plan and treat any “refunds” or dividends as non‑guaranteed benefits\n\n- Cost: With a non‑return plan, no money is returned at maturity, which can make it feel like “wasted money.” You’ll need to handle your own savings. The hardest part is accepting that this money won’t be coming back.\n- In plain terms: The insurance company makes no promises about any dividends or refunds you might receive. Policy documents must explicitly state in bold text that “future policy dividends are non‑guaranteed benefits.” The extra premiums paid for return features essentially act as a savings account managed by the insurer; there’s no guarantee on returns, and withdrawals are difficult.\n- Benefit: Regulatory rules require that dividend‑type products clearly indicate in bold print that “future policy dividends are non‑guaranteed benefits, and their distribution is uncertain.” The dividend illustration is the projected payout table provided by the insurer; its maximum interest spread is 4.5% minus the policy’s guaranteed interest rate. This guaranteed rate is the fixed return stated in the contract. Premiums paid for return or dividend features function similarly to a savings account held by the insurer — with no guaranteed returns and limited liquidity; withdrawals are hard to arrange (China, effective 2023).\n- Evidence grade: C\n- Sources: China Banking and Insurance Regulatory Commission (2022). Information Disclosure Rules for Personal Insurance Products with a Period of More than One Year (Banking and Insurance Regulatory Commission [2022] No. 24). \n- Notes: While return‑type insurance can help people who struggle to save by enforcing regular payments, this advice applies mainly to individuals who can manage their own finances. Whether opting for a non‑return plan and investing the saved premiums is truly superior to buying a return‑type policy depends on the specific product; no systematic data are available to support this comparison here. This information is not financial advice.\nEvidence C. While return‑type insurance can help people who struggle to save by enforcing regular payments, this advice applies mainly to individuals who can manage their own finances. Whether opting for a non‑return plan and investing the saved premiums is truly superior to buying a return‑type policy depends on the specific product; no systematic data are available to support this comparison here. This information is not financial advice.\nPossible trade-off: The source summarizes the return this way: “The insurance company makes no promises about any dividends or refunds you might receive. Policy documents must explicitly state in bold text that “future policy dividends are non‑guaranteed benefits.” The extra premiums paid for return features essentially act as a savings account managed by the insurer; there’s no guarantee on returns, and withdrawals are difficult.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国银保监会 (2022). 一年期以上人身保险产品信息披露规则（银保监规〔2022〕24 号）.: https://www.gov.cn/zhengce/zhengceku/2023-01/04/content_5735014.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-026 · Get sufficient third‑party liability coverage: the mandatory insurance limits are uniform nationwide and relatively low, so any excess must be paid out of your own pocket ### 26. Get sufficient third‑party liability coverage: the mandatory insurance limits are uniform nationwide and relatively low, so any excess must be paid out of your own pocket\n\n- Cost: Commercial third‑party liability insurance costs a few hundred to a few thousand yuan per year. The higher the coverage amount you choose, the cheaper the premium becomes per unit of coverage.\n- In plain terms: When you’re at fault, the mandatory insurance pays out only up to three specific limits: 180,000 yuan for death or disability, 18,000 yuan for medical expenses, and 2,000 yuan for property damage. These amounts cannot be combined or transferred between categories. Compensation for injuries often exceeds these caps, and any shortfall must be paid by you personally; therefore, it’s essential to purchase enough commercial third‑party coverage.\n- Benefit: Nationwide, mandatory insurance enforces uniform liability limits. These limits are calculated separately for four categories: death or disability, medical costs, property damage, and compensation payable when you’re not at fault. Following the 2020 overhaul of auto insurance, the total maximum payout is now 200,000 yuan, broken down as 180,000 yuan for death/disability, 18,000 yuan for medical costs, and 2,000 yuan for property damage. When you’re not liable, the limits drop to 18,000 yuan for death/disability, 1,800 yuan for medical costs, and 100 yuan for property damage. Any amount above these caps must be borne by the responsible party; drivers lacking mandatory coverage face vehicle impoundment and a fine equal to twice the unpaid premium.\n- Evidence grade: A\n- Sources: State Council of China (revised in 2006, 2012). Regulations on Compulsory Motor Vehicle Traffic Accident Liability Insurance (State Council of China Order No. 462, revised by Order No. 618) Article 23: "Compulsory motor vehicle traffic accident liability insurance has unified liability limits nationwide. The liability limits are divided into death and disability compensation limits and medical expense compensation limits, The limit of compensation for property damage and the limit of compensation for which the insured is not responsible for road traffic accidents. "The limit of liability shall be stipulated by the China Insurance Regulatory Commission in conjunction with the State Council of China Ministry of Public Security, the State Council of China's health authorities, and the State Council of China's agriculture authorities. "Article 21 Compensation within the limit; Article 39 If the vehicle is not insured, the traffic management department of the public security organ shall impound the motor vehicle... and impose a fine of twice the insurance premium payable in accordance with the minimum liability limit." ; China Banking and Insurance Regulatory Commission (2020). Guiding Opinions on Implementing Comprehensive Reform of Auto Insurance (Yinbao Jianfa [2020] No. 41, 4 (4): "Increase the total liability limit of compulsory traffic insurance from 122,000 yuan to 200,000 yuan, of which the death and disability compensation limit is increased from 110,000 yuan to 180,000 yuan, the medical expense compensation limit is increased from 10,000 yuan to 18,000 yuan, and the property loss compensation limit remains unchanged at 2,000 yuan"). (State Council of China Communiqué)\n- Notes: These limits are set by financial regulators and may be adjusted over time. The figures cited reflect current values after the September 2020 reforms; it’s advisable to verify them before purchasing a policy. Crucially, mandatory insurance pays out per category separately — unused portions cannot be applied toward other categories. Compensation claims often surpass these caps, leaving drivers personally liable for the remainder. While this guide does not prescribe an exact coverage amount, it highlights how a modest additional outlay can safeguard you against a scenario with low probability yet potentially devastating financial impact.\nEvidence A. These limits are set by financial regulators and may be adjusted over time. The figures cited reflect current values after the September 2020 reforms; it’s advisable to verify them before purchasing a policy. Crucially, mandatory insurance pays out per category separately — unused portions cannot be applied toward other categories. Compensation claims often surpass these caps, leaving drivers personally liable for the remainder. While this guide does not prescribe an exact coverage amount, it highlights how a modest additional outlay can safeguard you against a scenario with low probability yet potentially devastating financial impact.\nPossible trade-off: The source summarizes the return this way: “When you’re at fault, the mandatory insurance pays out only up to three specific limits: 180,000 yuan for death or disability, 18,000 yuan for medical expenses, and 2,000 yuan for property damage. These amounts cannot be combined or transferred between categories. Compensation for injuries often exceeds these caps, and any shortfall must be paid by you personally; therefore, it’s essential to purchase enough commercial third‑party coverage.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2006, 2012 修订). 机动车交通事故责任强制保险条例（国务院令第 462 号，第 618 号令修改）第二十三条：「机动车交通事故责任强制保险在全国范围内实行统一的责任限额。责任限额分为死亡伤残赔偿限额、医疗费用赔偿限额、财产损失赔偿限额以及被保险人在道路交通事故中无责任的赔偿限额。」「责任限额由保监会会同国务院公安部门、国务院卫生主管部门、国务院农业主管部门规定。」第二十一条限额内赔偿\n第三十九条未投保的「由公安机关交通管理部门扣留机动车……处依照规定投保最低责任限额应缴纳的保险费的2倍罚款」.: http://www.gov.cn/gongbao/content/2012/content_2131962.htm\n中国银行保险监督管理委员会 (2020). 关于实施车险综合改革的指导意见（银保监发〔2020〕41 号，四（四）：「将交强险总责任限额从12.2万元提高到20万元，其中死亡伤残赔偿限额从11万元提高到18万元，医疗费用赔偿限额从1万元提高到1.8万元，财产损失赔偿限额维持0.2万元不变」）.: https://www.gov.cn/gongbao/content/2020/content_5567758.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-027 · Set aside an emergency fund equal to 3–6 months of living expenses in a readily accessible account ### 27. Set aside an emergency fund equal to 3–6 months of living expenses in a readily accessible account\n\n- Cost: There is no direct monetary cost. The trade-off is forgoing higher returns; the funds must be kept in a checking account, money market fund, or any deposit account that allows immediate withdrawals. The real challenge lies in resisting the urge to dip into the fund while saving it up.\n- In plain terms: Keep 3 to 6 months’ worth of living expenses in an account you can withdraw from at any time. This way, if you lose your job or fall ill, you won’t have to borrow money at an 18% annual interest rate, nor will you need to sell your investments at a loss. Deposits in banks are protected by deposit insurance, which covers up to 500,000 RMB per bank in China.\n- Benefit: An emergency fund eliminates the need to borrow money or sell investments at a loss during unexpected events like job loss or illness. For details on the minimum annual interest rates for consumer loans and credit card payments, see Section 7 of this chapter (which advises against relying on minimum credit card payments).\n- Evidence grade: C\n- Sources:State Council of China (2015). Deposit Insurance Regulations (State Council of China Order No. 660, Article 5). \n- Notes: The recommendation to save 3–6 months’ worth of expenses is a widely accepted guideline, but no official or academic sources have been identified to support it, hence the C grade. The required amount should be calculated based on your regular monthly expenses, not your income. This information does not constitute investment advice.\nEvidence C. The recommendation to save 3–6 months’ worth of expenses is a widely accepted guideline, but no official or academic sources have been identified to support it, hence the C grade. The required amount should be calculated based on your regular monthly expenses, not your income. This information does not constitute investment advice.\nPossible trade-off: The source summarizes the return this way: “Keep 3 to 6 months’ worth of living expenses in an account you can withdraw from at any time. This way, if you lose your job or fall ill, you won’t have to borrow money at an 18% annual interest rate, nor will you need to sell your investments at a loss. Deposits in banks are protected by deposit insurance, which covers up to 500,000 RMB per bank in China.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2015). 存款保险条例（国务院令第 660 号，第五条）.: https://www.gov.cn/zhengce/content/2015-03/31/content_9562.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-028 · Run a quick comparison before paying off your mortgage — don’t rely on gut feeling ### 28. Run a quick comparison before paying off your mortgage — don’t rely on gut feeling\n\n- Cost: No cost at all. It only takes about half an hour to do the math. You’ll need to honestly estimate the steady after‑tax return you can expect over the long run.\n- In plain terms: Paying off your mortgage is essentially the same as earning a guaranteed return equal to your mortgage rate. So the only question you need to ask is: can you reliably earn a higher after‑tax return than that rate? If the answer is yes, it makes sense to keep the money invested. If not, or if you’re unsure, paying off the loan is the better choice. With an equal principal‑and‑interest repayment plan, most of the early payments go toward interest; the earlier you pay, the more you save. Most bank apps have a “pre‑payment calculator” that gives you the exact numbers.\n- Benefit: The calculation works like this: let r be the annual mortgage rate as stated in your contract. As of 20 August 2026, the 5‑year LPR in China is 3.5%; the actual rate you pay is either higher or lower than this figure. Next, let g represent the after‑tax annual return you can expect from an alternative investment — the average percentage gain you’d earn each year by putting that money elsewhere. Paying off the mortgage guarantees you a return of exactly r; each dollar you apply to the loan earns you that rate for sure. If g consistently exceeds r, it’s better to keep the money invested. If g is lower than r, or if you can’t reliably predict it, paying off the loan locks in a risk‑free return equal to r. Again, because most of the early payments under an equal principal‑and‑interest plan cover interest, the earlier you pay, the more you save. This effect is clearly shown by the numbers produced by your bank’s pre‑payment calculator (Chinese rates as of 2026).\n- Evidence grade: C\n- Sources: The National Interbank Funding Center is authorized by the People's Bank of China (2026). Loan Prime Rate (LPR) Announcement on August 20, 2026. \n- Notes: This section provides only the calculation method, not a definitive recommendation. It’s relatively rare for investment returns to reliably surpass mortgage rates. Regardless of which option you choose, be sure to keep enough cash on hand for emergencies. Also, check your contract for any prepayment penalties. This information is not intended as financial advice.\nEvidence C. This section provides only the calculation method, not a definitive recommendation. It’s relatively rare for investment returns to reliably surpass mortgage rates. Regardless of which option you choose, be sure to keep enough cash on hand for emergencies. Also, check your contract for any prepayment penalties. This information is not intended as financial advice.\nPossible trade-off: The source summarizes the return this way: “Paying off your mortgage is essentially the same as earning a guaranteed return equal to your mortgage rate. So the only question you need to ask is: can you reliably earn a higher after‑tax return than that rate? If the answer is yes, it makes sense to keep the money invested. If not, or if you’re unsure, paying off the loan is the better choice. With an equal principal‑and‑interest repayment plan, most of the early payments go toward interest; the earlier you pay, the more you save. Most bank apps have a “pre‑payment calculator” that gives you the exact numbers.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国银行间同业拆借中心受中国人民银行授权 (2026). 2026 年 8 月 20 日贷款市场报价利率（LPR）公告.: https://www.chinamoney.com.cn/chinese/rdgz/20260820/3399885.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-029 · When shopping online, follow platform rules and laws — not influencers or “positive reviews” ### 29. When shopping online, follow platform rules and laws — not influencers or “positive reviews”\n\n- Cost: There’s no cost involved. Just take a moment before ordering to read the return policy and deposit rules. After receiving your purchase, keep screenshots of the order, the livestream replay, and any chat records. The real challenge is resisting the persuasive atmosphere created by influencers.\n- In plain terms: If a seller cheats you, they must pay three times the amount you paid — with a minimum compensation of 500 yuan. Platforms that know sellers are breaking the law but do nothing must share in the liability. The maximum deposit allowed is 20% of the contract value; if you break the contract, that deposit is forfeited, but if the seller does, they must return double the amount. Organizing fake orders or fake positive reviews in livestreams is illegal, and algorithmic price discrimination based on personal data is strictly prohibited.\n- Benefit: Sellers found guilty of fraud must pay three times the purchase price, with a minimum payout of 500 yuan. Platforms aware — or reasonably expected to know — that sellers are violating laws must also bear joint liability, so you can seek compensation directly from them. Livestream hosts and platforms may not fabricate transaction volumes, follower counts, views, or likes, nor spread false information; doing so incurs civil liability. Those caught orchestrating fake transactions or reviews face fines up to 1 million yuan; repeat offenders may be fined between 1 million and 2 million yuan and even lose their business license. Deposits must stay under 20% of the contract total; if you breach the contract, that deposit is lost, but if the seller does, they must return double it. Using personal data for automated pricing decisions that result in unfair price differences — commonly known as “algorithmic price discrimination” — is illegal nationwide.\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2013 amendment). Consumer Rights Protection Law (Articles 44, 55). (Reprinted by State Administration for Market Regulation of China); Cyberspace Administration of China and seven other departments (2021). Measures for the Management of Online Live Marketing (Trial) (Articles 18, 28). ; National People’s Congress Standing Committee (2025 revision). Anti-Unfair Competition Law (Articles 9, 25). (Reprinted by the National Council for Social Security Fund); National People’s Congress (2020). Civil Code (Articles 586, 587). ; National People's Congress Standing Committee (2021). Personal Information Protection Law (Article 24). (National Bureau of Statistics of Reprinted by China); Shandong Provincial Market Supervision Bureau (2025). Six typical cases of unfair competition on the Internet. \n- Notes: There are no official comparative statistics available on which platforms offer the best value or minimize the risk of buying low-quality goods, so this book does not rank any platforms. The only publicly available data consists of general inspection results (see Section 32 regarding national inspection reports). Following the 2025 revision of China’s Anti-Unfair Competition Law, provisions on false advertising moved from Article 8 to Article 9, while related penalties shifted from Article 20 to Article 25; the new law took effect on October 15, 2025, so be sure to use the updated article numbers. In one case in Shandong, a company organized 75 fake transactions involving over 680,000 yuan; although the exact fine amount was not disclosed, the company was penalized. For information on seven-day unconditional returns, see Section 23 in this chapter (“Making the seven-day return policy work for you”).\nEvidence A. There are no official comparative statistics available on which platforms offer the best value or minimize the risk of buying low-quality goods, so this book does not rank any platforms. The only publicly available data consists of general inspection results (see Section 32 regarding national inspection reports). Following the 2025 revision of China’s Anti-Unfair Competition Law, provisions on false advertising moved from Article 8 to Article 9, while related penalties shifted from Article 20 to Article 25; the new law took effect on October 15, 2025, so be sure to use the updated article numbers. In one case in Shandong, a company organized 75 fake transactions involving over 680,000 yuan; although the exact fine amount was not disclosed, the company was penalized. For information on seven-day unconditional returns, see Section 23 in this chapter (“Making the seven-day return policy work for you”).\nPossible trade-off: The source summarizes the return this way: “If a seller cheats you, they must pay three times the amount you paid — with a minimum compensation of 500 yuan. Platforms that know sellers are breaking the law but do nothing must share in the liability. The maximum deposit allowed is 20% of the contract value; if you break the contract, that deposit is forfeited, but if the seller does, they must return double the amount. Organizing fake orders or fake positive reviews in livestreams is illegal, and algorithmic price discrimination based on personal data is strictly prohibited.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2013 修正). 消费者权益保护法（第四十四、五十五条）.: https://www.samr.gov.cn/zfjcj/tzgg/art/2023/art_615af9ed6bcd4974bf853dd2e02bc663.html\n国家网信办等七部门 (2021). 网络直播营销管理办法（试行）（第十八、二十八条）.: https://www.gov.cn/zhengce/zhengceku/2021-04/23/content_5601682.htm\n全国人大常委会 (2025 修订). 反不正当竞争法（第九、二十五条）.: https://www.ssf.gov.cn/portal/rootfiles/2025/09/01/1758444945285569-1758444945303119.pdf\n全国人大 (2020). 民法典（第五百八十六、五百八十七条）.: https://www.court.gov.cn/zixun/xiangqing/233181.html\n全国人大常委会 (2021). 个人信息保护法（第二十四条）.: https://www.stats.gov.cn/gk/tjfg/xgfxfg/202503/t20250310_1958923.html\n山东省市场监管局 (2025). 六起网络不正当竞争典型案例.: https://www.samr.gov.cn/jjj/fbzdjz/art/2025/art_cbaed1c006584baeb6823a6b01325ba4.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-030 · If something goes wrong after buying from a livestream, first ask the platform for the seller’s and influencer’s details — they’re required to provide them. ### 30. If something goes wrong after buying from a livestream, first ask the platform for the seller’s and influencer’s details — they’re required to provide them.\n\n- Cost: No cost involved; you simply need to request the information from the platform.\n- In plain terms: One of the biggest hurdles when problems arise from purchases made during livestreams is figuring out exactly who to hold responsible. In such cases, you can demand that the platform disclose the identity of the livestream operator and any associated influencers, along with their business records. The platform is legally obligated to comply with this request.\n- Benefit: When consumer disputes occur, operators of livestream marketing platforms must furnish buyers with the relevant details of both the livestream operator and any affiliated influencers, as well as all related business documentation. The primary obstacle in pursuing legal recourse in these situations is identifying the right party to sue; obtaining this information removes that barrier entirely.\n- Evidence grade: A\n- Sources: State Council of China (2024). Consumer Rights Protection Law of China Implementation Regulations (State Council of China Order No. 778, effective on July 1, 2024). : "Operators who provide goods or services through online live broadcasts and other methods shall perform relevant obligations to protect consumer rights and interests in accordance with the law. Live broadcast marketing platform operators shall establish and improve consumer rights protection systems and clarify consumer dispute resolution mechanisms. In the event of consumer disputes, live broadcast marketing platform operators shall provide necessary information such as live broadcast room operators and live broadcast marketers, as well as relevant business activity records according to consumer requirements." "If the live broadcast content released by live broadcast room operators and live broadcast marketers constitutes commercial advertising, they shall comply with the Advertising Law of China" to fulfill the obligations of advertising publishers, advertising operators or advertising spokespersons."\n- Notes: Before making any purchase, be sure to record both the livestream footage and any promises made by the host. Should any issues arise, first request the seller’s and influencer’s information from the platform before deciding whether to file a complaint or pursue legal action. This same regulation also outlines three additional requirements: first, merchants cannot unilaterally expand the list of items excluded from the seven-day no-questions-asked return policy; second, such exclusions must never be set as default options; and third, merchants are prohibited from denying returns without your explicit consent.\nEvidence A. Before making any purchase, be sure to record both the livestream footage and any promises made by the host. Should any issues arise, first request the seller’s and influencer’s information from the platform before deciding whether to file a complaint or pursue legal action. This same regulation also outlines three additional requirements: first, merchants cannot unilaterally expand the list of items excluded from the seven-day no-questions-asked return policy; second, such exclusions must never be set as default options; and third, merchants are prohibited from denying returns without your explicit consent.\nPossible trade-off: The source summarizes the return this way: “One of the biggest hurdles when problems arise from purchases made during livestreams is figuring out exactly who to hold responsible. In such cases, you can demand that the platform disclose the identity of the livestream operator and any associated influencers, along with their business records. The platform is legally obligated to comply with this request.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2024). 中华人民共和国消费者权益保护法实施条例（国务院令第 778 号，2024 年 7 月 1 日施行）.: https://www.gov.cn/zhengce/zhengceku/202403/content_6940159.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-031 · If you buy unsafe food, you can demand ten times the purchase price as compensation; if the amount is under 1,000 yuan, you’re still entitled to 1,000 yuan. ### 31. If you buy unsafe food, you can demand ten times the purchase price as compensation; if the amount is under 1,000 yuan, you’re still entitled to 1,000 yuan.\n\n- Cost: There’s no cost involved. Keep the food, its packaging, and the receipt — don’t throw them away or wash them, and take photos right away. First try to negotiate with the seller or platform; if that fails, call 12315. Filing a lawsuit can take several months. The hard part is resisting the urge to discard the items first.\n- In plain terms: If you buy expired or spoiled food, the food itself, its packaging, and the receipt serve as evidence — so don’t toss them out. You’re entitled to compensation equal to ten times the purchase price or three times your actual loss; if that amount is less than 1,000 yuan, you still get 1,000 yuan. You may choose either the seller or the manufacturer to compensate you; the party you approach must pay first and cannot shift the responsibility to the other side.\n- Benefit: If you suffer harm due to food that fails to meet safety standards, you may seek compensation from either the seller or the producer. The party receiving your compensation request must assume primary responsibility and pay out immediately, without shifting liability. In addition to basic compensation, you can demand ten times the purchase price or three times your loss as punitive damages, with any amount below 1,000 yuan rounded up to 1,000 yuan. One exception applies: this does not cover cases where labeling or instructions contain minor flaws that do not affect safety or mislead consumers. Judicial interpretations set three key conditions: the purchase must be for personal or household use; the food must violate safety standards; and there must be no proof the buyer knew of those violations at the time of purchase. Only then can ten times the purchase price be claimed as punitive damages. Conversely, if a buyer knowingly purchases substandard food and then seeks compensation, courts will only support claims within reasonable household consumption limits. Repeated purchases or multiple lawsuits are evaluated as a single total amount. Certain labeling issues — such as irregular font sizes, typos, or non‑standard net‑weight indications — generally do not qualify for punitive damages provided they do not mislead consumers about safety.\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (third amendment in 2025). Food Safety Law (Article 148). (National Laws and Regulations Database, effective from December 1, 2025); Supreme People's Court of China (2024). Interpretation of Several Issues Concerning the Application of Law in the Trial of Food and Drug Punitive Damage Dispute Cases (Fa Interpretation [2024] No. 9, Articles 1, 6, 7, 8, 12, 13, 14, 15, and 16, effective from August 22, 2024). (Supreme People's Court of China Communique)\n- Notes: The order of evidence matters more than the amount of compensation. Take photos and videos showing the packaging, production date, any foreign objects, and the purchase record before contacting the seller or platform; do not discard or wash the items beforehand. 12315 provides mediation, not binding rulings. If the seller refuses to cooperate, litigation becomes the only option — see Section 8, Article 22 for rules on small‑claims litigation involving online or second‑hand purchases. Whether foreign objects like hair or insects qualify as violations of food safety standards must be determined by regulatory authorities or through testing; simply finding hair in food does not automatically guarantee 1,000 yuan in compensation. For ordinary consumer fraud, triple compensation applies, with amounts under 500 yuan rounded up to 500 yuan — see Section 8, Article 29. Those producing and selling food must comply with licensing, labeling, and legal restrictions on health claims; details appear in Section 12, Articles 8–11. Finally, abusing compensation claims is prohibited: fabricating evidence of illegal production to extort payments constitutes extortion and may lead to criminal referral; similarly, filing lawsuits based on false premises may result in fines, detention, or counterclaims for defamation. This section applies specifically to individuals seeking protection for themselves and their families.\nEvidence A. The order of evidence matters more than the amount of compensation. Take photos and videos showing the packaging, production date, any foreign objects, and the purchase record before contacting the seller or platform; do not discard or wash the items beforehand. 12315 provides mediation, not binding rulings. If the seller refuses to cooperate, litigation becomes the only option — see Section 8, Article 22 for rules on small‑claims litigation involving online or second‑hand purchases. Whether foreign objects like hair or insects qualify as violations of food safety standards must be determined by regulatory authorities or through testing; simply finding hair in food does not automatically guarantee 1,000 yuan in compensation. For ordinary consumer fraud, triple compensation applies, with amounts under 500 yuan rounded up to 500 yuan — see Section 8, Article 29. Those producing and selling food must comply with licensing, labeling, and legal restrictions on health claims; details appear in Section 12, Articles 8–11. Finally, abusing compensation claims is prohibited: fabricating evidence of illegal production to extort payments constitutes extortion and may lead to criminal referral; similarly, filing lawsuits based on false premises may result in fines, detention, or counterclaims for defamation. This section applies specifically to individuals seeking protection for themselves and their families.\nPossible trade-off: The source summarizes the return this way: “If you buy expired or spoiled food, the food itself, its packaging, and the receipt serve as evidence — so don’t toss them out. You’re entitled to compensation equal to ten times the purchase price or three times your actual loss; if that amount is less than 1,000 yuan, you still get 1,000 yuan. You may choose either the seller or the manufacturer to compensate you; the party you approach must pay first and cannot shift the responsibility to the other side.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025 年第三次修正). 食品安全法（第一百四十八条）.: https://flk.npc.gov.cn/detail?id=7b5a76d0461745a08d3f964916b87ef3\n最高人民法院 (2024). 关于审理食品药品惩罚性赔偿纠纷案件适用法律若干问题的解释（法释〔2024〕9 号，第一、六、七、八、十二、十三、十四、十五、十六条，2024 年 8 月 22 日起施行）.: http://gongbao.court.gov.cn/Details/bf531a70471f10d377788f28d3d8f8.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-032 · Check national inspection reports, 3C certification, and energy labels before buying big-ticket items ### 32. Check national inspection reports, 3C certification, and energy labels before buying big-ticket items\n\n- Cost: It costs nothing. Just spend a few minutes looking up information on the websites of the State Administration for Market Regulation and the Certification and Accreditation Administration.\n- In plain terms: In 2024, national inspections covered 25,250 batches of products, with 14.3% found to be non-compliant. The situation is worse on e-commerce platforms: out of 7,297 inspected batches, 23.5% failed to meet standards, compared to 15.1% of products sold in physical stores. Before purchasing any big-ticket item, take a few minutes to check the latest inspection reports and verify that the 3C certificate is genuine. Any product required to carry an energy label must have one.\n- Benefit: The 2024 national supervision inspections examined 25,250 product batches, resulting in a non-compliance rate of 14.3%. On e-commerce platforms, 7,297 batches were inspected, with a non-compliance rate of 23.5% — an increase of 1.8 percentage points from the previous year. Physical stores saw 8,055 batches inspected, with a non-compliance rate of 15.1%. The authenticity of mandatory product certification (3C) certificates can be checked via the “Certification Results” section on the Certification and Accreditation Administration’s official website. Energy labels are strictly regulated under product catalogs; they must include the energy efficiency grade, relevant metrics, and a unique identification code. Falsifying or misusing energy labels, or failing to apply them where required, is punishable under the Energy Conservation Law across China.\n- Evidence grade: B\n- Sources: State Administration for Market Regulation of China (2025). Notification on the state supervision and spot inspection of product quality in 2024. ; National Certification and Accreditation Administration. Official website "certification results" inquiry portal. ; National Development and Reform Commission of China, General Administration of Quality Supervision, Inspection and Quarantine (2016). Measures for the Management of Energy Efficiency Labeling (Order No. 35, Articles 3, 7, and 27). \n- Notes: These inspections involve regulators selecting a sample of products for testing; their results do not represent the overall market compliance rate, nor can they be used to rank online platforms. There are no studies quantifying exactly how many substandard products can be avoided by conducting such checks, which is why this item is rated B. The verification platform cx.cnca.cn used in this section was inaccessible during our checks; the correct entry point is the homepage at cnca.gov.cn. Inspection reports are updated annually, so always consult the most recent edition when referencing them.\nEvidence B. These inspections involve regulators selecting a sample of products for testing; their results do not represent the overall market compliance rate, nor can they be used to rank online platforms. There are no studies quantifying exactly how many substandard products can be avoided by conducting such checks, which is why this item is rated B. The verification platform cx.cnca.cn used in this section was inaccessible during our checks; the correct entry point is the homepage at cnca.gov.cn. Inspection reports are updated annually, so always consult the most recent edition when referencing them.\nPossible trade-off: The source summarizes the return this way: “In 2024, national inspections covered 25,250 batches of products, with 14.3% found to be non-compliant. The situation is worse on e-commerce platforms: out of 7,297 inspected batches, 23.5% failed to meet standards, compared to 15.1% of products sold in physical stores. Before purchasing any big-ticket item, take a few minutes to check the latest inspection reports and verify that the 3C certificate is genuine. Any product required to carry an energy label must have one.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 市场监管总局 (2025). 关于 2024 年产品质量国家监督抽查情况的通报.: https://www.samr.gov.cn/zw/zfxxgk/fdzdgknr/zljds/art/2025/art_02676c16ac634fd9a48ec6ea10eb000d.html\n国家认监委. 官网「认证结果」查询入口.: https://www.cnca.gov.cn/\n国家发展改革委、国家质检总局 (2016). 能源效率标识管理办法（令第 35 号，第三、七、二十七条）.: https://www.gov.cn/zhengce/2021-11/30/content_5713245.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-033 · Bracelets, jade, luxury watches, and collectibles should be judged by “how much you spend” rather than “how much you save” ### 33. Bracelets, jade, luxury watches, and collectibles should be judged by “how much you spend” rather than “how much you save”\n\n- Cost: There’s no upfront cost — just don’t justify buying these items by claiming they’ll appreciate in value later. The real challenge is resisting the urge to allocate extra budget for “preservation of value.”\n- In plain terms: A portion of the purchase price for such items is already consumption tax: watches priced at 10,000 yuan or more incur a 20% tax; gold, platinum, and diamond jewelry faces a 5% tax; other precious stones and jade incur a 10% tax, plus standard VAT. This tax cannot be reclaimed when you resell the item. If you truly love these items, treat them as a personal expense rather than an investment.\n- Benefit: On the purchase side, tax rates are clearly defined in the Consumption Tax Schedule: “luxury watches” are taxed at 20%. Within “precious jewelry and stones,” gold, platinum, and diamond jewelry incur a 5% tax, while other precious stones and jade incur 10%. “Luxury watches” are defined as any watch with a sales price (excluding VAT) of 10,000 yuan or more. On the resale side, the Pawnbroking Management Regulations apply: Article 36 limits pawn terms to a maximum of six months; Article 37 sets interest rates based on the six-month benchmark rate published by the People’s Bank of China, which cannot be deducted upfront from the loan amount. Article 38 caps monthly comprehensive fees for pawning watches or jade at 42‰ of the loan amount, plus an additional 4.2% monthly fee. For real estate mortgages, this cap is 27‰, and for property rights pledges it is 24‰. Article 40 states that if the pawner fails to redeem or renew the pawn within five days of the term’s end, the item becomes forfeited; Article 43 permits auctioning forfeited items valued at over 30,000 yuan, with proceeds first covering auction fees and loan principal plus interest, leaving any remainder to be returned to the pawner (or recovered from them if insufficient).\n- Evidence grade: A\n- Sources: State Council of China (2008). Provisional Regulations on Consumption Tax of the People's Republic of China (State Council of China Order No. 539, Attached "Consumption Tax Items and Rates Table"). ; Ministry of Finance, State Taxation Administration of China (2006). Notice on Adjusting and Improving Consumption Tax Policies (Finance and Taxation [2006] No. 33). ; Ministry of Commerce, Ministry of Public Security of China (2005). Pawn Management Measures (2005 Order No. 8, 36, Thirty-seven, thirty-eight, forty, forty-three). \n- Notes: When pawning these items, remember that monthly comprehensive fees cap at 42‰ of the loan amount — equating to roughly 50% of the loan value over a year. This figure is a rough estimate derived by multiplying the monthly rate by 12, not an exact annual interest rate. While tax and fee rates are explicitly stated, there are no official statistics confirming long-term appreciation for such items; this guide makes no predictions or endorsements. The key point is to avoid treating personal purchases as investments: buying these items simply because you enjoy wearing them is perfectly fine, but adding budget based on hopes of future resale value is a recipe for financial loss. Gold also warrants separate consideration: investment-grade bullion traded by weight differs from jewelry sold by piece, which includes design and labor costs not recovered upon resale. Listed prices on secondhand platforms are not actual transaction values and should not be treated as market benchmarks.\nEvidence A. When pawning these items, remember that monthly comprehensive fees cap at 42‰ of the loan amount — equating to roughly 50% of the loan value over a year. This figure is a rough estimate derived by multiplying the monthly rate by 12, not an exact annual interest rate. While tax and fee rates are explicitly stated, there are no official statistics confirming long-term appreciation for such items; this guide makes no predictions or endorsements. The key point is to avoid treating personal purchases as investments: buying these items simply because you enjoy wearing them is perfectly fine, but adding budget based on hopes of future resale value is a recipe for financial loss. Gold also warrants separate consideration: investment-grade bullion traded by weight differs from jewelry sold by piece, which includes design and labor costs not recovered upon resale. Listed prices on secondhand platforms are not actual transaction values and should not be treated as market benchmarks.\nPossible trade-off: The source summarizes the return this way: “A portion of the purchase price for such items is already consumption tax: watches priced at 10,000 yuan or more incur a 20% tax; gold, platinum, and diamond jewelry faces a 5% tax; other precious stones and jade incur a 10% tax, plus standard VAT. This tax cannot be reclaimed when you resell the item. If you truly love these items, treat them as a personal expense rather than an investment.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2008). 中华人民共和国消费税暂行条例（国务院令第 539 号，附《消费税税目税率表》）.: https://www.gov.cn/zhengce/zhengceku/2008-11/14/content_1795.htm\n财政部、国家税务总局 (2006). 关于调整和完善消费税政策的通知（财税〔2006〕33 号）.: http://www.mof.gov.cn/zhengwuxinxi/zhengcefabu/2006zcfb/200805/t20080524_34758.htm\n商务部、公安部 (2005). 典当管理办法（2005 年第 8 号令，第三十六、三十七、三十八、四十、四十三条）.: https://www.gov.cn/gongbao/content/2005/content_93074.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-034 · For jewelry and gemstones, only test reports bearing the CMA mark are acceptable; you must also verify the issuing agency on the regulator’s official website. ### 34. For jewelry and gemstones, only test reports bearing the CMA mark are acceptable; you must also verify the issuing agency on the regulator’s official website.\n\n- Cost: No cost at all. Checking an agency’s qualifications takes just a few minutes before placing any order.\n- In plain terms: Certificates can be forged, so what truly matters is confirming the agency that issued it. Any testing organization allowed to issue reports must hold proper credentials, and its reports must display the CMA mark. The regulatory authority publishes a list of certified agencies on its website, making it easy for consumers to confirm whether a given provider is on that list. In actual enforcement cases, some “national inspection certificates” accompanying goods were found to have been fabricated by unrelated parties.\n- Benefit: The relevant rules are laid out in the *Administrative Measures for Qualification Recognition of Inspection and Testing Agencies*. Article 2 states that qualification recognition is a licensing process for agencies that provide data and results with evidentiary value to the public; it involves a thorough review followed by issuance of certification. Article 15 specifies that the CMA mark comprises both the CMA logo and the corresponding certificate number. Article 21 requires any agency issuing such data to display this mark on all reports. Article 22 mandates that authorities publish all certified agencies and their current status online. Article 34 imposes a fine of up to 30,000 RMB on any agency operating without proper certification. Article 37 similarly penalizes up to 30,000 RMB any act of forging, altering, or misusing such certification marks. Real-world examples illustrate these rules: in June 2026, China’s State Administration for Market Regulation released typical cases of fraud in the traditional crafts market. One involved a livestream in Donghai, Jiangsu, where sellers claimed to offer “natural, unacid-washed, unprocessed Burmese A‑grade gems” and displayed a “national inspection certificate.” Laboratory tests, however, revealed the items to be dyed quartzite, treated jadeite, glass, and plastic; the certificate had been produced by a contact of the seller. Another case in the same county uncovered 469 suspected counterfeit crystal products; 210 proved to be natural crystal while 259 were synthetic. In Zhenping, Henan, a shop displayed a board claiming partnership with a “GIA CMA China Gemstone Testing Center” and sold 181 counterfeit “National Gemstone Quality Supervision Center” certification tags alongside bracelets nationwide.\n- Evidence grade: A\n- Sources: General Administration of Quality Supervision, Inspection and Quarantine (announced in 2015, revised in 2021). Measures for the Administration of Qualification Accreditation of Inspection and Testing Institutions (Articles 2, 15, 21, 22, 34, 37). ; State Administration for Market Regulation of China (2026). State Administration for Market Regulation of China announced a number of typical cases of "cracking down on counterfeiting" in the traditional craft market. ; National Standardization Administration Committee. GB/T 16552—2017 "Jewelry and Jade Name" (current, 2018 Implemented on May 1). \n- Notes: China has established national standards for naming jewelry and gemstones. Test conclusions are often phrased as “quartzite (dyed)” or “jadeite (treated)”; the words inside the parentheses indicate the price difference. Terms such as “A‑grade,” “old‑mine,” and “unprocessed” are marketing buzzwords, not technical conclusions; the livestream mentioned earlier used exactly these phrases. Other deceptive tactics documented in these cases include faking mining sites, staging “miner” livestreams, deploying online trolls to hype sales, and inventing stories about urgent financial needs or family emergencies. Claims that products can “treat rheumatism, boost immunity, improve sleep, or clear blood vessels” are also deemed false advertising and are prosecuted accordingly. For larger purchases, the general verification method is outlined in Section 32 (checking sampling reports and 3C certification). Information on whom to contact when problems arise in a livestream is provided in Sections 29 and 30 (referring to platform rules and requesting data from the platform).\nEvidence A. China has established national standards for naming jewelry and gemstones. Test conclusions are often phrased as “quartzite (dyed)” or “jadeite (treated)”; the words inside the parentheses indicate the price difference. Terms such as “A‑grade,” “old‑mine,” and “unprocessed” are marketing buzzwords, not technical conclusions; the livestream mentioned earlier used exactly these phrases. Other deceptive tactics documented in these cases include faking mining sites, staging “miner” livestreams, deploying online trolls to hype sales, and inventing stories about urgent financial needs or family emergencies. Claims that products can “treat rheumatism, boost immunity, improve sleep, or clear blood vessels” are also deemed false advertising and are prosecuted accordingly. For larger purchases, the general verification method is outlined in Section 32 (checking sampling reports and 3C certification). Information on whom to contact when problems arise in a livestream is provided in Sections 29 and 30 (referring to platform rules and requesting data from the platform).\nPossible trade-off: The source summarizes the return this way: “Certificates can be forged, so what truly matters is confirming the agency that issued it. Any testing organization allowed to issue reports must hold proper credentials, and its reports must display the CMA mark. The regulatory authority publishes a list of certified agencies on its website, making it easy for consumers to confirm whether a given provider is on that list. In actual enforcement cases, some “national inspection certificates” accompanying goods were found to have been fabricated by unrelated parties.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家质量监督检验检疫总局 (2015 公布，2021 修改). 检验检测机构资质认定管理办法（第二、十五、二十一、二十二、三十四、三十七条）.: https://www.gov.cn/zhengce/2021-04/22/content_5723677.htm\n国家市场监督管理总局 (2026). 市场监管总局公布一批传统工艺市场「打假清源」典型案例.: https://www.samr.gov.cn/xw/zj/art/2026/art_1529399cfe874b8780c4496eb0158020.html\n国家标准化管理委员会. GB/T 16552—2017《珠宝玉石 名称》（现行，2018 年 5 月 1 日实施）.: https://openstd.samr.gov.cn/bzgk/gb/newGbInfo?hcno=18FFB042811998A0309E05CF452B2438\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-035 · Random sales such as blind boxes and gacha games are treated as “money that won’t come back” ### 35. Random sales such as blind boxes and gacha games are treated as “money that won’t come back”\n\n- Cost: There is no direct cost involved. You simply need to set a strict budget before buying. The real challenge is resisting the urge to keep purchasing when you fail to get the item you wanted.\n- In plain terms: Sellers must display the draw rules, probabilities, and quantities of limited‑edition items in a highly visible manner. They are prohibited from manipulating results behind the scenes or offering empty boxes. While the guidelines encourage setting minimum guarantees and limits on spending and number of draws, they are not mandatory. For blind boxes purchased online, if the seller has clearly explained the terms and you have confirmed them, you cannot exercise the seven‑day right to return after opening the box.\n- Benefit: The basis for these rules is the “Guidelines on the Operation of Blind Box Business (Trial)”. Article 9 mandates that a list of key information be displayed prominently so consumers know it before buying. This information includes the product name, type, design, draw rules, distribution of items, quantity of limited items, draw probabilities, and the range of item values. The same article also forbids three practices: altering draw results or probabilities through backend manipulation, refusing or delaying delivery of items via cashbacks or exchanges, and producing empty boxes. Article 11 merely “encourages” operators to implement safeguards such as limits on draw time, spending, and frequency to promote rational consumption. Article 17 applies to blind boxes sold online; if the seller has fully informed you and you have confirmed the terms, the seven‑day return right does not apply after opening. Operators must not replace your explicit consent with pre‑checked boxes. Article 21 states that blind boxes must not be used as a guise for gambling. Article 23 prohibits sales to children under eight; for those aged eight and older, consent from a legal guardian must be obtained.\n- Evidence grade: A\n- Sources: State Administration for Market Regulation of China (2023). Guidelines for Blind Box Business Conduct Standards (Trial) (Guo Shi Jian Ji Fa [2023] No. 39, Articles 9, 11, 17, 21, 23). \n- Notes: These guidelines serve as recommendations for operators and are not themselves a basis for penalties. In case of disputes, laws such as the Product Quality Law, Anti‑Unfair Competition Law, and Consumer Rights Protection Law apply. Specific grounds for complaints include failure to disclose probabilities, discrepancies between advertised and actual probabilities, and receipt of empty boxes. Before filing a complaint, record screenshots of the rules and the unboxing process. The exclusion of the seven‑day return right requires that the seller gave full disclosure and you confirmed it; default selections cannot substitute your consent. Additional rules govern sales to minors: no sales to children under eight, and for older minors proof of guardian consent is mandatory. Information on refunding mobile‑game micro‑transactions made by children can be found in section 9 of this chapter. The 24‑hour cooling‑off period for large non‑essential purchases is described in section 23. The cycle of “initial excitement fading into further purchases” is discussed in section 6, item 23.\nEvidence A. These guidelines serve as recommendations for operators and are not themselves a basis for penalties. In case of disputes, laws such as the Product Quality Law, Anti‑Unfair Competition Law, and Consumer Rights Protection Law apply. Specific grounds for complaints include failure to disclose probabilities, discrepancies between advertised and actual probabilities, and receipt of empty boxes. Before filing a complaint, record screenshots of the rules and the unboxing process. The exclusion of the seven‑day return right requires that the seller gave full disclosure and you confirmed it; default selections cannot substitute your consent. Additional rules govern sales to minors: no sales to children under eight, and for older minors proof of guardian consent is mandatory. Information on refunding mobile‑game micro‑transactions made by children can be found in section 9 of this chapter. The 24‑hour cooling‑off period for large non‑essential purchases is described in section 23. The cycle of “initial excitement fading into further purchases” is discussed in section 6, item 23.\nPossible trade-off: The source summarizes the return this way: “Sellers must display the draw rules, probabilities, and quantities of limited‑edition items in a highly visible manner. They are prohibited from manipulating results behind the scenes or offering empty boxes. While the guidelines encourage setting minimum guarantees and limits on spending and number of draws, they are not mandatory. For blind boxes purchased online, if the seller has clearly explained the terms and you have confirmed them, you cannot exercise the seven‑day right to return after opening the box.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 市场监管总局 (2023). 盲盒经营行为规范指引（试行）（国市监稽发〔2023〕39 号，第九、十一、十七、二十一、二十三条）.: https://www.samr.gov.cn/zw/zfxxgk/fdzdgknr/zfjcs/art/2023/art_e2facd76a7fb4e90b03912cffb5e7d53.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-036 · If you care about what’s in your food, buy pre-packaged products: loose goods at retail counters aren’t legally required to list ingredients ### 36. If you care about what’s in your food, buy pre-packaged products: loose goods at retail counters aren’t legally required to list ingredients\n\n- Cost: No cost at all. Pre-packaged versions of the same items are usually a bit pricier than loose ones. Checking the ingredient list takes just a few seconds.\n- In plain terms: The law only mandates ingredient lists for pre-packaged foods; loose goods have no such requirement. For loose products, retailers only need to display the product name, production date, shelf life, and manufacturer details. So, the absence of any mention of additives does not mean they were not added — it simply means the law does not require them to be listed. If you care about what’s in your food, opt for pre-packaged versions where both the full ingredient list and additive details are clearly printed.\n- Benefit: Article 67 of China’s Food Safety Law stipulates that all pre-packaged foods must carry a label containing nine mandatory pieces of information. The second item on this list is the “list of ingredients or components,” and the seventh item is “the generic names of any food additives used, as defined in national standards.” Article 68 contains far fewer requirements for loose foods: it only requires retailers to display the product name, production date or batch number, shelf life, and the manufacturer’s name, address, and contact details on the packaging or container. There is no mention of ingredient lists or additives here. This distinction is most evident in frozen seafood products. GB 2760—2024 permits the use of phosphoric acid and phosphates as moisture retention agents — commonly referred to as water-retaining agents — in frozen seafood, with a maximum permitted usage level of 5.0 g/kg calculated as phosphate. Use within this limit is fully legal. The main issues arise from excessive usage and the practice of adding ice to increase product weight. Following a 2025 exposé by China Central Television’s 3·15 Gala, which revealed that some shrimp producers illegally added excessive amounts of water-retaining agents (composite phosphates) and added extra ice to boost weight, regulatory authorities mandated that all such products must clearly list water-retaining agents like phosphates, net weight (excluding ice coating weight), and full ingredient lists on their labels (this requirement applies nationwide, per the third 2025 amendment to China’s Food Safety Law, effective 1 December 2025).\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (third revision in 2025). Food Safety Law of China (Articles 67 and 68, announced on September 12, 2025, effective on December 1, 2025). ; National Health Commission of China (NHC), State Administration for Market Regulation of China (2024). National Food Safety Standard Food Additive Use Standard (GB 2760—2024, Food Classification Number 09.02.01 Frozen Aquatic Products under Appendix A Table A.1 "Phosphoric Acid and Phosphate Salts"; A.3 stipulates that the food additives listed in Table A.1 should be used according to the prescribed scope of use and maximum usage amount). ; Lu'an Municipal Market Supervision and Administration Bureau (2025). Reminder and warning letter for related enterprises regarding aquatic products and the use of water-retaining agents (March 24, 2025). \n- Notes: The fact that additives are not listed on a product does not mean they were not added — it simply means the law does not require them to be disclosed. If you want to know exactly what a product contains, always choose pre-packaged versions. For frozen shrimp, fish fillets, and similar items, the net weight listed on pre-packaged packaging already excludes ice coating weight; using this figure to calculate unit price gives a much more accurate cost estimate. For loose products priced by weight, the actual edible weight after thawing may drop significantly. Water-retaining agents are legal and not a safety hazard as long as they are used within permitted limits — do not mistake them for toxic substances. Excessive usage and added ice are purely commercial issues: you end up paying a premium price for mostly water content. Conversely, loose goods counters may also fail to display the four mandatory details required by Article 68: product name, production date, shelf life, and manufacturer contact information. Failure to display any of these constitutes a violation of the law. Consumers can choose not to purchase such products or file a complaint via the 12315 hotline. For business owners looking to sell packaged foods, specific labeling requirements are outlined in Section 12, Article 9 of this guide. This item delivers the highest level of benefit to both you and your family.\nEvidence A. The fact that additives are not listed on a product does not mean they were not added — it simply means the law does not require them to be disclosed. If you want to know exactly what a product contains, always choose pre-packaged versions. For frozen shrimp, fish fillets, and similar items, the net weight listed on pre-packaged packaging already excludes ice coating weight; using this figure to calculate unit price gives a much more accurate cost estimate. For loose products priced by weight, the actual edible weight after thawing may drop significantly. Water-retaining agents are legal and not a safety hazard as long as they are used within permitted limits — do not mistake them for toxic substances. Excessive usage and added ice are purely commercial issues: you end up paying a premium price for mostly water content. Conversely, loose goods counters may also fail to display the four mandatory details required by Article 68: product name, production date, shelf life, and manufacturer contact information. Failure to display any of these constitutes a violation of the law. Consumers can choose not to purchase such products or file a complaint via the 12315 hotline. For business owners looking to sell packaged foods, specific labeling requirements are outlined in Section 12, Article 9 of this guide. This item delivers the highest level of benefit to both you and your family.\nPossible trade-off: The source summarizes the return this way: “The law only mandates ingredient lists for pre-packaged foods; loose goods have no such requirement. For loose products, retailers only need to display the product name, production date, shelf life, and manufacturer details. So, the absence of any mention of additives does not mean they were not added — it simply means the law does not require them to be listed. If you care about what’s in your food, opt for pre-packaged versions where both the full ingredient list and additive details are clearly printed.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025 年第三次修正). 中华人民共和国食品安全法（第六十七、六十八条，2025 年 9 月 12 日公布，2025 年 12 月 1 日施行）.: https://flk.npc.gov.cn/detail?id=7b5a76d0461745a08d3f964916b87ef3\n国家卫生健康委员会、国家市场监督管理总局 (2024). 食品安全国家标准 食品添加剂使用标准（GB 2760—2024，附录 A 表 A.1「磷酸及磷酸盐」项下食品分类号 09.02.01 冷冻水产品\nA.3 规定表 A.1 列出的食品添加剂按照规定的使用范围和最大使用量使用）.: https://www.gov.cn/zhengce/zhengceku/202403/content_7001729.htm\n六安市市场监督管理局 (2025). 关于水产制品及使用保水剂的相关企业提醒告诫函（2025 年 3 月 24 日）.: https://scjgj.luan.gov.cn/zwzx/tzgg/5414606.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-037 · Stocks that have lost value should also be sold according to pre‑set rules — don’t try to even out costs by buying more ### 37. Stocks that have lost value should also be sold according to pre‑set rules — don’t try to even out costs by buying more\n\n- Cost: No cost at all. The hard part is admitting the loss and actually selling the stock.\n- In plain terms: Human nature drives us to sell winners and hold losers. In seven years of data from 10,000 U.S. accounts, stocks that rose were sold about 50% more often than those that fell. The same investors also tended to add to positions in losing stocks. Yet over the following year those unloved losers underperformed the sold winners by an average of 3.4 percentage points.\n- Benefit: This study examined every trade made by 10,000 accounts at a U.S. discount broker from 1987 to 1993. The proportion of profitable stocks sold (PGR) was 0.148, while the proportion of losing stocks sold (PLR) was 0.098 — a difference of 0.050 with a t‑value exceeding 35. In other words, rising stocks were sold more than 50% more often than falling ones. Investors also bought losing stocks more frequently: the re‑purchase rate for losers was 0.135 versus 0.094 for winners, again with a strong statistical significance. The data also contradicted the belief that “stuck stocks will eventually bounce back.” Over the next year, the excess returns of sold profitable stocks exceeded those of kept losing stocks by 3.4 percentage points. These excess returns represent performance above the market index. As a concrete illustration, selling $1,000 worth of a losing stock instead of a winning one would yield roughly 4.4% more return in the following year; this figure includes tax savings from the early sale under U.S. tax rules (1987‑1993).\n- Evidence grade: A\n- Sources:Odean T (1998). Are Investors Reluctant to Realize Their Losses? The Journal of Finance 53(5):1775-1798. \n- Notes: This point addresses the decision “to sell or not to sell”; point 15 (“avoid excessive trading”) deals with how often to trade — the two are not contradictory. Following a pre‑defined rule actually reduces the number of trades. Mathematically, buying more shares does lower the average cost per share, but treating this as a way to recover losses is misguided; it merely increases the amount of capital tied up in a single stock (see point 19, “don’t bet everything on one stock”). The tax calculations apply only to the U.S. system and cannot be directly applied in China; all other conclusions remain valid. The data originate from U.S. accounts in the 1980s‑1990s; trading costs and tax regimes differ for A‑share investors. This information is not intended as investment advice.\nEvidence A. This point addresses the decision “to sell or not to sell”; point 15 (“avoid excessive trading”) deals with how often to trade — the two are not contradictory. Following a pre‑defined rule actually reduces the number of trades. Mathematically, buying more shares does lower the average cost per share, but treating this as a way to recover losses is misguided; it merely increases the amount of capital tied up in a single stock (see point 19, “don’t bet everything on one stock”). The tax calculations apply only to the U.S. system and cannot be directly applied in China; all other conclusions remain valid. The data originate from U.S. accounts in the 1980s‑1990s; trading costs and tax regimes differ for A‑share investors. This information is not intended as investment advice.\nPossible trade-off: The source summarizes the return this way: “Human nature drives us to sell winners and hold losers. In seven years of data from 10,000 U.S. accounts, stocks that rose were sold about 50% more often than those that fell. The same investors also tended to add to positions in losing stocks. Yet over the following year those unloved losers underperformed the sold winners by an average of 3.4 percentage points.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Odean T (1998). Are Investors Reluctant to Realize Their Losses? The Journal of Finance 53(5):1775-1798.: https://doi.org/10.1111/0022-1082.00072\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-038 · Planning to invest in overseas assets such as U.S. stocks? Use QDII funds or the Hong Kong Stock Connect program — don’t open accounts with foreign brokers, and don’t use your annual foreign exchange quota for buying foreign stocks. ### 38. Planning to invest in overseas assets such as U.S. stocks? Use QDII funds or the Hong Kong Stock Connect program — don’t open accounts with foreign brokers, and don’t use your annual foreign exchange quota for buying foreign stocks.\n\n- Cost: There’s no direct cost — you can purchase QDII funds via your own bank or brokerage app in just a few minutes. The trade-off is that the selection of available funds is more limited than at foreign brokers.\n- In plain terms: Starting May 2026, foreign brokers such as Tiger Brokers, Futu, and LongBridge are no longer allowed to accept new accounts from mainland investors. Existing account holders may only sell their holdings and withdraw funds within two years; no further purchases are permitted. Using your annual foreign exchange quota to buy overseas stocks is also prohibited; violators lose eligibility for that quota for the current year and the following two years. The only legal ways to invest in foreign assets remain QDII funds and the Hong Kong Stock Connect program.\n- Benefit: On May 22, 2026, eight Chinese authorities — including the China Securities Regulatory Commission, Ministry of Industry and Information Technology, Ministry of Public Security, People’s Bank of China, State Administration for Market Regulation, National Financial Regulatory Administration, Cyberspace Administration of China, and State Administration of Foreign Exchange — jointly issued a plan to comprehensively curb illegal cross-border securities, futures, and fund activities. The goal is to fully eliminate such activities within two years. Foreign firms may no longer market or solicit clients in China, nor provide services such as account opening, trade execution, or fund transfers. For current account holders, only one-way sales and withdrawals are permitted; after two years, all related websites, trading apps, and servers must be shut down. On the same day, the CSRC announced it would confiscate all illegal earnings of Tiger Brokers, Futu, and LongBridge and impose severe penalties. Official guidance stresses using legal channels such as the Hong Kong Stock Connect, QDII funds, and Cross‑Border Wealth Management Link for overseas investing. Meanwhile, the State Administration of Foreign Exchange explicitly states that personal foreign exchange may not be used for overseas real estate, securities investment, life insurance, or similar unapproved capital‑account purposes. Violators are placed on a “watch list,” lose their annual foreign‑exchange allowance for three years, face administrative penalties, possible anti‑money‑laundering investigations, and negative entries in their credit records (effective May 2026).\n- Evidence grade: A\n- Sources: China Securities Regulatory Commission (2026-05-22). China Securities Regulatory Commission and other eight departments jointly issued the "Implementation Plan for Comprehensive Rectification of Illegal Cross-Border Securities and Futures Fund Business Activities". ; China Securities Regulatory Commission (2026-05-22). The heads of relevant departments of the China Securities Regulatory Commission answered reporters’ questions on the “Implementation Plan for Comprehensive Rectification of Illegal Cross-Border Securities and Futures Fund Business Activities”. ; China Securities Regulatory Commission (2026-05-22). The China Securities Regulatory Commission seriously investigates and handles illegal cross-border business expansion cases by Tiger and other institutions. ; State Administration of Foreign Exchange (2021). Personal Foreign Exchange Purchase Application Form (Attachment 1). \n- Notes: These regulations target foreign brokerage firms rather than individual investors; no penalties are specified for investors themselves. Those already holding accounts abroad need only sell and withdraw funds within two years. Each of the three legal channels has its own eligibility criteria — be sure to check with your bank or broker. Past strong performance of U.S. stocks does not guarantee future returns. When investing via QDII funds, follow the same principles outlined in items 17 (broad‑based index funds) and 19 (don’t concentrate assets in a single stock, platform, or market) — opt for diversified index funds rather than betting on one market. Separate limits apply to overseas cash withdrawals; see item 21.6 for details. This information is not investment advice.\nEvidence A. These regulations target foreign brokerage firms rather than individual investors; no penalties are specified for investors themselves. Those already holding accounts abroad need only sell and withdraw funds within two years. Each of the three legal channels has its own eligibility criteria — be sure to check with your bank or broker. Past strong performance of U.S. stocks does not guarantee future returns. When investing via QDII funds, follow the same principles outlined in items 17 (broad‑based index funds) and 19 (don’t concentrate assets in a single stock, platform, or market) — opt for diversified index funds rather than betting on one market. Separate limits apply to overseas cash withdrawals; see item 21.6 for details. This information is not investment advice.\nPossible trade-off: The source summarizes the return this way: “Starting May 2026, foreign brokers such as Tiger Brokers, Futu, and LongBridge are no longer allowed to accept new accounts from mainland investors. Existing account holders may only sell their holdings and withdraw funds within two years; no further purchases are permitted. Using your annual foreign exchange quota to buy overseas stocks is also prohibited; violators lose eligibility for that quota for the current year and the following two years. The only legal ways to invest in foreign assets remain QDII funds and the Hong Kong Stock Connect program.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国证监会 (2026-05-22). 中国证监会等八部门联合印发《综合整治非法跨境证券期货基金经营活动实施方案》.: https://www.csrc.gov.cn/csrc/c100028/c7634324/content.shtml\n中国证监会 (2026-05-22). 中国证监会有关部门负责人就《综合整治非法跨境证券期货基金经营活动实施方案》答记者问.: https://www.csrc.gov.cn/csrc/c100028/c7634328/content.shtml\n中国证监会 (2026-05-22). 证监会严肃查处老虎等机构非法跨境展业案件.: https://www.csrc.gov.cn/csrc/c100028/c7634330/content.shtml\n国家外汇管理局 (2021). 个人购汇申请书（附件 1）.: https://www.safe.gov.cn/safe/file/file/20210402/30fab7a9646f417ca9d2f67ff4c1e5f0.pdf\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-039 · Only buy insurance for losses your savings can’t cover; use an emergency fund for losses you can afford ### 39. Only buy insurance for losses your savings can’t cover; use an emergency fund for losses you can afford\n\n- Cost: No money is required. All you need to do is list the major potential losses your household might face and determine which ones exceed your savings capacity. This takes about half an hour.\n- In plain terms: The premiums you pay won’t all be returned to you; a portion goes toward the insurer’s operating costs and profit. Therefore, insurance is worthwhile only for rare events that would otherwise overwhelm your finances — such as serious illness, a car accident causing injury to others, or the death of a primary breadwinner. For smaller losses that your savings can handle, an emergency fund is the better choice.\n- Benefit: Only a fraction of the premiums collected by insurers is paid out as claims. The remainder covers sales, administration, and profit. Regulations require insurers selling short-term individual health plans to publish their “overall claims ratio” on their website every six months; this figure roughly indicates what proportion of premiums is paid out in claims. On average, buying insurance for any given loss ends up costing you a little extra over time. The upside is that it spreads a potentially catastrophic expense into a series of manageable annual payments. The smaller the loss and the easier it is for you to pay out of pocket, the less advantageous this trade-off becomes. Following this logic, several types of insurance mentioned earlier in this book are worth purchasing: one-year health insurance is covered in Section 7, Item 20; auto liability insurance for drivers is discussed in Item 26 of this section; overseas medical coverage is detailed in Section 21, Item 4; and term life insurance for households dependent on your income is explained in Item 41 of this section (nationwide, effective 2021).\n- Evidence grade: C\n- Sources: General Office of the China Banking and Insurance Regulatory Commission (2021). Notice on issues related to regulating short-term health insurance business (Chinese Banking Regulatory Commission [2021] No. 7, the comprehensive loss rate is disclosed on the company's official website on a semi-annual basis). \n- Notes: This recommendation is assigned a Grade C because no official statistics exist to determine precisely which policies offer good value. The guidance provided here is meant to help you make a reasoned choice. For low-cost risks — such as cracked phone screens or minor flight delays — you can easily cover the costs yourself, so these policies are generally unnecessary. Similarly, if your savings can sustain you for a year or two without income, you may opt out of critical illness insurance, which compensates for lost earnings during illness. Basic medical insurance is a mandatory social insurance program; it does not fall under this evaluation framework and must be purchased regardless, as explained in Section 7, Item 9. For smaller unexpected expenses, an emergency fund is the appropriate safeguard, as described in Item 27 of this section. Ultimately, the primary beneficiaries of this advice are you and your family.\nEvidence C. This recommendation is assigned a Grade C because no official statistics exist to determine precisely which policies offer good value. The guidance provided here is meant to help you make a reasoned choice. For low-cost risks — such as cracked phone screens or minor flight delays — you can easily cover the costs yourself, so these policies are generally unnecessary. Similarly, if your savings can sustain you for a year or two without income, you may opt out of critical illness insurance, which compensates for lost earnings during illness. Basic medical insurance is a mandatory social insurance program; it does not fall under this evaluation framework and must be purchased regardless, as explained in Section 7, Item 9. For smaller unexpected expenses, an emergency fund is the appropriate safeguard, as described in Item 27 of this section. Ultimately, the primary beneficiaries of this advice are you and your family.\nPossible trade-off: The source summarizes the return this way: “The premiums you pay won’t all be returned to you; a portion goes toward the insurer’s operating costs and profit. Therefore, insurance is worthwhile only for rare events that would otherwise overwhelm your finances — such as serious illness, a car accident causing injury to others, or the death of a primary breadwinner. For smaller losses that your savings can handle, an emergency fund is the better choice.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国银保监会办公厅 (2021). 关于规范短期健康保险业务有关问题的通知（银保监办发〔2021〕7 号，综合赔付率按半年在公司官网披露）.: https://www.gov.cn/zhengce/zhengceku/2021-01/12/content_5579193.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-040 · If someone at home depends on your income, buy term life insurance for the breadwinner first — not for your kids. ### 40. If someone at home depends on your income, buy term life insurance for the breadwinner first — not for your kids.\n\n- Cost: A few hundred to a few thousand yuan per year, depending on age, coverage amount, and policy length (this is a rough estimate by the author; no official figures exist). Be sure to disclose your health status truthfully before applying; the process takes about half an hour.\n- In plain terms: Term life insurance covers you only for a set number of years. If you pass away during that period, your family receives a payout. This coverage is meant to protect dependents who rely on your earnings — for instance, if your mortgage is still unpaid or your children are still young. If no one depends on you financially, this insurance isn’t necessary. Since kids don’t earn income, laws also limit how much death benefit can be paid for them.\n- Benefit: Regulatory definitions classify life insurance as personal insurance where human lifespan serves as the insured event; it includes term life, whole life, and endowment policies. Term life insurance pays out only upon the insured’s death within a fixed timeframe. Whole life insurance remains valid for the entire lifetime. Accident insurance only compensates for death or disability caused by accidents; it doesn’t cover deaths from illness and thus cannot replace life insurance. Contracts requiring death payouts must be approved and agreed upon by the insured; otherwise they’re invalid. Parents may purchase death coverage for minor children without such consent, but total payouts for a child’s death cannot exceed statutory limits. Typical coverage amounts reach 100,000 yuan, and another 100,000 yuan as well, hence the “high benefit” rating. No official recommendation exists for ideal coverage levels; the author’s calculation method adds remaining mortgage debt, projected expenses until children reach adulthood, and several years’ worth of household costs (based on national data revised in 2015).\n- Evidence grade: C\n- Sources: China Insurance Regulatory Commission (2011). Measures for the Administration of Insurance Terms and Premium Rates of Personal Insurance Companies (CIRC Order No. 3 of 2011, Article 8, Article 12). ; Standing Committee of the National People's Congress (2015 revised). Insurance Law of the People's Republic of China Article 33, Article 34. \n- Notes: This C rating stems from the lack of official guidance beyond basic definitions and payout limits; the “prioritize adults” recommendation follows logically from “whoever loses income would jeopardize household stability.” A child’s death doesn’t reduce household income, whereas losing the primary earner leaves mortgage payments and child expenses unpaid. When funds are limited, prioritize term life and one-year medical coverage for adults before considering similar coverage for kids. For details on truthful disclosures and guaranteed renewability, see Section 7, Article 20 (one-year medical insurance). The designated beneficiaries here fall under Category ②: your spouse and children.\nEvidence C. This C rating stems from the lack of official guidance beyond basic definitions and payout limits; the “prioritize adults” recommendation follows logically from “whoever loses income would jeopardize household stability.” A child’s death doesn’t reduce household income, whereas losing the primary earner leaves mortgage payments and child expenses unpaid. When funds are limited, prioritize term life and one-year medical coverage for adults before considering similar coverage for kids. For details on truthful disclosures and guaranteed renewability, see Section 7, Article 20 (one-year medical insurance). The designated beneficiaries here fall under Category ②: your spouse and children.\nPossible trade-off: The source summarizes the return this way: “Term life insurance covers you only for a set number of years. If you pass away during that period, your family receives a payout. This coverage is meant to protect dependents who rely on your earnings — for instance, if your mortgage is still unpaid or your children are still young. If no one depends on you financially, this insurance isn’t necessary. Since kids don’t earn income, laws also limit how much death benefit can be paid for them.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国保险监督管理委员会 (2011). 人身保险公司保险条款和保险费率管理办法（保监会令 2011 年第 3 号，第八、十二条）.: http://www.gov.cn/gongbao/content/2012/content_2163594.htm\n全国人大常委会 (2015 修正). 中华人民共和国保险法第三十三、三十四条.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7c4060811\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-041 · Regretting a personal insurance policy signed for over a year? You can cancel it during the cooling-off period and get most of your premium back. ### 41. Regretting a personal insurance policy signed for over a year? You can cancel it during the cooling-off period and get most of your premium back.\n\n- Cost: There’s no cost involved. A quick call to the insurer’s customer service line or a short visit to a branch takes just a few minutes. The real challenge is staying calm after signing and taking the time to read through the contract within 15 days.\n- In plain terms: All personal insurance policies with a term longer than one year include a cooling-off period. For policies bought through banks, this period starts 15 days after you receive the policy document, and cancelling during this time incurs a maximum administrative fee of 10 yuan. After this window closes, you’ll only receive the portion of your premium that the policy allows you to reclaim, which is usually far less than what you originally paid. Insurers often make follow-up calls to check if you fully understand the terms — be honest if you’re still unclear.\n- Benefit: Regulations require all personal insurance policies with a term over a year to clearly state the start date and length of the cooling-off period, as well as the rights policyholders have during this time. The cooling-off period for long-term health insurance must be at least 15 days. For all such policies sold via banks, the contract explicitly sets this period to 15 days, calculated from the natural calendar days after you receive and sign for the policy document. The policy cover must also carry this notice: “You have the right to cancel this policy in full (minus a maximum administrative fee of 10 yuan) within 15 days of receiving it. Cancelling after this period will result in financial losses.” Even after the cooling-off period ends, you can still terminate the contract at any time, and the insurer must refund the policy’s cash value — the portion of your premium that can be reclaimed — within 30 days as per contract terms. Financial regulators note that cancelling long-term personal insurance after the cooling-off period typically results in cash value payouts that are lower than the total premiums paid. Insurers must also reach out to new policyholders of such plans during the cooling-off period to confirm they’re aware of the potential financial losses from cancellation and their rights under this period (applicable nationwide since 2010 and 2019).\n- Evidence grade: A\n- Sources: General Office of China Banking and Insurance Regulatory Commission (2019). Measures for the Administration of Agency Insurance Business of Commercial Banks (Chinese Banking Regulatory Commission [2019] No. 179, Articles 36, 67, and 68). ; China Banking and Insurance Regulatory Commission (2019). Measures for the Administration of Health Insurance (CBIRC Order No. 3 of 2019, Article 15). ; China Banking and Insurance Regulatory Commission (2022). Information disclosure rules for personal insurance products with a term of more than one year (CBIRC Regulations [2022] 24 No., the product manual must list the starting time, number of days and rights of the hesitation period). ; China Insurance Regulatory Commission (2010). Basic service regulations for personal insurance business (CIRC Order No. 4, 2010, Article 15). ; National People's Congress Standing Committee (2015 revision). Insurance Law of the People's Republic of China, Article 15, 47. ; Ningxia Financial Supervision Bureau (2026-06-16). Risk tips on preventing illegal agency surrender. \n- Notes: The cooling-off period is a mandatory provision for all personal insurance policies with a term longer than one year. There’s no such requirement for one-year medical or accident insurance policies, so you’ll need to check the specific contract terms for these. For policies not bought via banks, the exact duration is defined in the contract — be sure to look up the “cooling-off period” clause as soon as you get the policy. Savings and dividend-paying insurance plans require higher premium payments, so making use of this period is especially worthwhile for these policies; see item 25 in this section for more details on non-savings plans. We rate the benefit as “moderate” because the savings you can achieve are the difference between your total premiums paid and the cash value you receive, which typically ranges from a few hundred to a few thousand yuan — no official statistics exist on this figure. You are the sole beneficiary of this provision.\nEvidence A. The cooling-off period is a mandatory provision for all personal insurance policies with a term longer than one year. There’s no such requirement for one-year medical or accident insurance policies, so you’ll need to check the specific contract terms for these. For policies not bought via banks, the exact duration is defined in the contract — be sure to look up the “cooling-off period” clause as soon as you get the policy. Savings and dividend-paying insurance plans require higher premium payments, so making use of this period is especially worthwhile for these policies; see item 25 in this section for more details on non-savings plans. We rate the benefit as “moderate” because the savings you can achieve are the difference between your total premiums paid and the cash value you receive, which typically ranges from a few hundred to a few thousand yuan — no official statistics exist on this figure. You are the sole beneficiary of this provision.\nPossible trade-off: The source summarizes the return this way: “All personal insurance policies with a term longer than one year include a cooling-off period. For policies bought through banks, this period starts 15 days after you receive the policy document, and cancelling during this time incurs a maximum administrative fee of 10 yuan. After this window closes, you’ll only receive the portion of your premium that the policy allows you to reclaim, which is usually far less than what you originally paid. Insurers often make follow-up calls to check if you fully understand the terms — be honest if you’re still unclear.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国银保监会办公厅 (2019). 商业银行代理保险业务管理办法（银保监办发〔2019〕179 号，第三十六、六十七、六十八条）.: https://www.gov.cn/zhengce/zhengceku/2019-12/03/content_5457853.htm\n中国银保监会 (2019). 健康保险管理办法（银保监会令 2019 年第 3 号，第十五条）.: https://www.gov.cn/zhengce/zhengceku/2019-12/04/content_5458542.htm\n中国银保监会 (2022). 一年期以上人身保险产品信息披露规则（银保监规〔2022〕24 号，产品说明书要列明犹豫期的起算时间、天数和权利）.: https://www.gov.cn/zhengce/zhengceku/2023-01/04/content_5735014.htm\n中国保险监督管理委员会 (2010). 人身保险业务基本服务规定（保监会令 2010 年第 4 号，第十五条）.: http://www.gov.cn/gongbao/content/2010/content_1702219.htm\n全国人大常委会 (2015 修正). 中华人民共和国保险法第十五、四十七条.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7c4060811\n宁夏金融监管局 (2026-06-16). 关于防范非法代理退保的风险提示.: https://www.nfra.gov.cn/branch/ningxia/view/pages/common/ItemDetail.html?docId=1261442&itemId=2188\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-042 · Before signing at the bank counter, check whether it’s a deposit or insurance ### 42. Before signing at the bank counter, check whether it’s a deposit or insurance\n\n- Cost: No cost at all. Just spend a couple of extra minutes reading the contract cover.\n- In plain terms: Banks may sell insurance on behalf of insurers, but they must not present it as a deposit. The contract cover must clearly state “Insurance Contract” and the insurer’s name in large print; terms like “deposit” or “savings” are strictly prohibited. If the insurer’s name appears on the cover, the money is not a deposit, and cancelling after the cooling-off period will result in losses. In principle, people aged 65 and older can only purchase insurance with guaranteed returns when buying at banks.\n- Benefit: Regulations explicitly forbid banks from bundling insurance with savings deposits, mutual funds, or other bank wealth products. They may not directly compare insurance returns to deposit yields, nor claim uncertain returns as guaranteed. Insurance documents and promotional materials must not use the bank’s name or logo, nor contain phrases such as “deposit,” “savings,” or “jointly offered by the bank.” The contract cover must display “Insurance Contract” in font size no smaller than 72 points and the insurer’s name in font size no smaller than 2 points. For three specific groups of customers, only insurance products with guaranteed benefits may be sold: applicants aged over 65; applicants aged over 60 purchasing installment-payment plans; and applicants whose annual income is below the local per capita disposable income. Policies for these groups must be manually underwritten by insurers rather than issued automatically at bank branches. Insurance agents are prohibited from selling insurance inside bank premises. For any insurance policy sold by a bank with a term longer than one year, a 15-day cooling-off period applies; cancelling after this period incurs financial losses. (Nationwide, effective October 2019)\n- Evidence grade: B\n- Sources: General Office of China Banking and Insurance Regulatory Commission (2019). Measures for the Administration of Agency Insurance Business of Commercial Banks (Chinese Banking Regulatory Commission [2019] No. 179, Articles 30, 31, 32, 36, 42, 49). \n- Notes: This item is rated B because the regulations are very clear, yet no official statistics exist on how much money misled consumers have lost. Elderly family members are especially vulnerable to this issue when making deposits at banks; be sure to check the contract cover for them. If you’ve already signed such a contract, you may cancel it within 15 days per Section 42 (Cooling-off Period). For complaints regarding potential misrepresentation, refer to Section 44 (Assistance with Policy Cancellation). The primary beneficiaries of this guidance are you and your elderly relatives.\nEvidence B. This item is rated B because the regulations are very clear, yet no official statistics exist on how much money misled consumers have lost. Elderly family members are especially vulnerable to this issue when making deposits at banks; be sure to check the contract cover for them. If you’ve already signed such a contract, you may cancel it within 15 days per Section 42 (Cooling-off Period). For complaints regarding potential misrepresentation, refer to Section 44 (Assistance with Policy Cancellation). The primary beneficiaries of this guidance are you and your elderly relatives.\nPossible trade-off: The source summarizes the return this way: “Banks may sell insurance on behalf of insurers, but they must not present it as a deposit. The contract cover must clearly state “Insurance Contract” and the insurer’s name in large print; terms like “deposit” or “savings” are strictly prohibited. If the insurer’s name appears on the cover, the money is not a deposit, and cancelling after the cooling-off period will result in losses. In principle, people aged 65 and older can only purchase insurance with guaranteed returns when buying at banks.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国银保监会办公厅 (2019). 商业银行代理保险业务管理办法（银保监办发〔2019〕179 号，第三十、三十一、三十二、三十六、四十二、四十九条）.: https://www.gov.cn/zhengce/zhengceku/2019-12/03/content_5457853.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-043 · To cancel your insurance policy, contact the insurer directly — don’t use “policy cancellation agents.” If you feel misled, call 12378 for free assistance. ### 43. To cancel your insurance policy, contact the insurer directly — don’t use “policy cancellation agents.” If you feel misled, call 12378 for free assistance. \n\n- Cost: There’s no cost involved. Simply call the insurer’s customer service line or visit a branch; this may require a bit more effort than using an intermediary. \n- In plain terms: Online ads promising “full policy refunds with no fees if unsuccessful” usually come from illegal cancellation agents. They typically take 30–50% of any refund amount and demand your ID, bank details, and verification codes. Once the policy is cancelled, coverage ends. If you feel misled, first contact the insurer’s customer service; if that fails, call 12378 — this service is completely free. \n- Benefit: In February 2026, China’s National Financial Regulatory Administration, the Cyberspace Administration, the Ministry of Public Security, the People’s Bank of China, and the China Securities Regulatory Commission jointly issued a warning. It stated that claims of “full policy refunds” are false and contrary to insurance laws. “Policy cancellation agents” charge hefty fees; if you try to withdraw from their services, they may sue you for “breach of contract.” They also collect personal data such as SIM cards, bank accounts, policy details, home addresses, and even children’s school information — data that can be sold on, leading to fraud or identity theft. A June 2026 notice from Ningxia’s financial regulator provides further detail: such agents demand 30–50% of the refund amount as a fee and impose steep penalties if you back out. They even instruct clients to fabricate claims of sales misrepresentation or forged signatures. Following such advice could violate public security laws; in severe cases, it may constitute slander or extortion. Once cancelled, coverage ends immediately. Future applications for similar policies may be rejected or cost more due to age or health issues. If you truly feel misled, first contact the insurer’s official customer service; if unresolved, call 12378. If you’re temporarily unable to pay premiums, ask the insurer about options like reduced paid-up value or policy loans. Reduced paid-up value means you stop paying premiums, though coverage decreases proportionally (nationwide, 2026). \n- Evidence grade: B \n- Sources: State Administration of Financial Supervision, Cyberspace Administration of China, Ministry of Public Security of China, People's Bank of China, China Securities Regulatory Commission (2026-02-06). Risk warning on being wary of illegal "agency rights protection" short videos and live broadcast traps (reprinted from the official website of the Cyberspace Administration of China). ; Ningxia Financial Supervision Bureau (2026-06-16). Risk tips on preventing illegal agency surrender. ; Hunan Financial Supervision Bureau (2025-07-23). Risk tips on preventing illegal "agency surrender" of black and gray products. \n- Notes: In 2025, Hunan’s financial regulator reported a case: a woman followed “advice” from a “friend” to use a cancellation agent, paying a “consultation fee.” Ultimately, her policy was refunded only at its cash value. Three months later, she was diagnosed with breast cancer — and no longer had critical illness coverage. You must weigh the pros and cons: if coverage remains valuable, consider reduced paid-up value instead of cancellation. If you’re still within the cooling-off period, see Section 42 (Cooling-off Period). Your own well-being is the ultimate priority.\nEvidence B. In 2025, Hunan’s financial regulator reported a case: a woman followed “advice” from a “friend” to use a cancellation agent, paying a “consultation fee.” Ultimately, her policy was refunded only at its cash value. Three months later, she was diagnosed with breast cancer — and no longer had critical illness coverage. You must weigh the pros and cons: if coverage remains valuable, consider reduced paid-up value instead of cancellation. If you’re still within the cooling-off period, see Section 42 (Cooling-off Period). Your own well-being is the ultimate priority.\nPossible trade-off: The source summarizes the return this way: “Online ads promising “full policy refunds with no fees if unsuccessful” usually come from illegal cancellation agents. They typically take 30–50% of any refund amount and demand your ID, bank details, and verification codes. Once the policy is cancelled, coverage ends. If you feel misled, first contact the insurer’s customer service; if that fails, call 12378 — this service is completely free.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 金融监管总局、中央网信办、公安部、中国人民银行、中国证监会 (2026-02-06). 关于警惕不法「代理维权」短视频及直播陷阱的风险提示（中央网信办官网转载）.: https://www.cac.gov.cn/2026-02/06/c_1772110875635198.htm\n宁夏金融监管局 (2026-06-16). 关于防范非法代理退保的风险提示.: https://www.nfra.gov.cn/branch/ningxia/view/pages/common/ItemDetail.html?docId=1261442&itemId=2188\n湖南金融监管局 (2025-07-23). 关于防范非法「代理退保」黑灰产的风险提示.: https://www.nfra.gov.cn/branch/hunan/view/pages/common/ItemDetail.html?docId=1218753&itemId=1480\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-044 · Writing a specific beneficiary on the policy lets family claim the payout: 5 years for life insurance, 2 years for other policies ### 44. Writing a specific beneficiary on the policy lets family claim the payout: 5 years for life insurance, 2 years for other policies\n\n- Cost: No cost involved. You fill this in once at purchase; any later changes to the beneficiary require written notice to the insurer.\n- In plain terms: If no beneficiary is listed, or if the named beneficiary passes away first, the payout is treated as part of the deceased’s estate and must first cover any debts owed by the deceased. If “Spouse: [Name]” is listed as beneficiary but the couple later divorces, the policy is effectively treated as having no beneficiary at the time of a claim. Family members must be aware of the policy’s existence: for life insurance, claims must be filed within 5 years of learning of the insured’s death; for other policies, the deadline is 2 years. In total, 100,000 people are affected by such situations, and another 100,000 face related complications.\n- Benefit: Insurance law stipulates that beneficiaries must be designated by either the insured or the policyholder, with the latter requiring the insured’s consent. In three specific scenarios, payouts are classified as part of the insured’s estate and distributed per standard inheritance rules: 1) No beneficiary is named, or the designation is ambiguous; 2) The named beneficiary dies before the insured, with no other eligible beneficiaries; 3) The beneficiary legally loses or voluntarily waives their right to benefits, again with no other eligible beneficiaries. If both the insured and beneficiary die in the same incident with no clear order of death, the beneficiary is presumed to have died first. Any payout classified as an estate must first settle all outstanding taxes and debts owed by the deceased, with remaining funds distributed to heirs. Supreme Court rulings clarify that if a beneficiary is listed only by name and familial relationship, any subsequent change to that relationship renders the designation invalid. Unnotified changes to beneficiaries hold no legal weight with insurers. The statute of limitations for filing claims is 5 years for life insurance and 2 years for other policies, both starting from the date the claimant learns or should have learned of the insured’s death. Given that typical life insurance payouts reach hundreds of thousands of yuan, this benefit is rated as “high” (national data, revised 2015, effective 2021).\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2015 revised). Article 26, 39, 41, 42 of the Insurance Law of the People's Republic of China. ; Supreme People's Court of China (2020 revised). Interpretation of Several Issues Concerning the Application of the Insurance Law of the People's Republic of China (3) Article 9, Paragraph 2, Item 3, Article 10. ; National People's Congress (2020). Civil Code of the People's Republic of China Article 1159. \n- Notes: Once the statute of limitations expires, insurers may legally deny payouts, and legal action to recover funds is highly unlikely to succeed. For this reason, family members must at minimum know which insurers you hold policies with. After events like divorce, remarriage, or the birth of a child, update the beneficiary designation accordingly. To claim payouts after a death, follow the steps outlined in Section 25, Item 9 (claiming funds from multiple policies individually). Note that using the policy payout to settle the deceased’s debts is not a viable option; see Section 29, Item 13 (debt settlement) for further details. The beneficiary category for this item falls under Tier ②, which includes your spouse and children.\nEvidence A. Once the statute of limitations expires, insurers may legally deny payouts, and legal action to recover funds is highly unlikely to succeed. For this reason, family members must at minimum know which insurers you hold policies with. After events like divorce, remarriage, or the birth of a child, update the beneficiary designation accordingly. To claim payouts after a death, follow the steps outlined in Section 25, Item 9 (claiming funds from multiple policies individually). Note that using the policy payout to settle the deceased’s debts is not a viable option; see Section 29, Item 13 (debt settlement) for further details. The beneficiary category for this item falls under Tier ②, which includes your spouse and children.\nPossible trade-off: The source summarizes the return this way: “If no beneficiary is listed, or if the named beneficiary passes away first, the payout is treated as part of the deceased’s estate and must first cover any debts owed by the deceased. If “Spouse: [Name]” is listed as beneficiary but the couple later divorces, the policy is effectively treated as having no beneficiary at the time of a claim. Family members must be aware of the policy’s existence: for life insurance, claims must be filed within 5 years of learning of the insured’s death; for other policies, the deadline is 2 years. In total, 100,000 people are affected by such situations, and another 100,000 face related complications.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2015 修正). 中华人民共和国保险法第二十六、三十九、四十一、四十二条.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7c4060811\n最高人民法院 (2020 修正). 关于适用《中华人民共和国保险法》若干问题的解释（三）第九条第二款第三项、第十条.: https://flk.npc.gov.cn/detail?id=ff808181799df4000179ac03d7f21115\n全国人大 (2020). 中华人民共和国民法典第一千一百五十九条.: https://flk.npc.gov.cn/detail?id=ff808081729d1efe01729d50b5c500bf\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-045 · Do not treat cryptocurrency as a protected investment in Mainland China ### 45. Do not treat cryptocurrency as a protected investment in Mainland China\n- Cost: Avoiding a purchase costs no money, though it also means not participating in a price rise.\n- In plain terms: Mainland Chinese notices state that virtual currencies are not legal tender and prohibit related financial activities. Some civil transactions may be treated as invalid, leaving losses with the parties.\n- Applicability and limits: This is a jurisdiction-specific legal summary, not a prediction about every dispute. The original entry cites the relevant notices and court case; check current local rules before acting.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence A. This is a jurisdiction-specific legal summary, not a prediction about every dispute. The original entry cites the relevant notices and court case; check current local rules before acting.\nPossible trade-off: The source summarizes the return this way: “Mainland Chinese notices state that virtual currencies are not legal tender and prohibit related financial activities. Some civil transactions may be treated as invalid, leaving losses with the parties.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国人民银行、国家发展改革委、工业和信息化部、公安部、市场监管总局、金融监管总局、中国证监会、国家外汇局 (2026). 关于进一步防范和处置虚拟货币等相关风险的通知（银发〔2026〕42 号，第一、十九条）.: https://www.csrc.gov.cn/csrc/c100028/c7614318/content.shtml\n宜兴市人民法院 (2025). 投资虚拟货币受损 风险责任自行承担.: https://yx.wxfy.gov.cn/article/detail/2025/09/id/8970543.shtml\n【新时代检察好故事】偷了虚拟币 被判盗窃罪 (2024).: https://www.yw.gov.cn/art/2024/2/2/art_1229143073_59471301.html\n人民法院报 (2024). 非法窃取虚拟货币行为的刑法定性.: http://www.sdcourt.gov.cn/jningzcfy/386500/386502/31441533/index.html\nFederal Bureau of Investigation (2022). Scammers Target and Exploit Owners of Cryptocurrencies in Liquidity Mining Scam (Alert Number I-072122-PSA).: https://www.ic3.gov/PSA/2022/PSA220721\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 05-046 · For self-employed pension contributions, compare the minimum tier and payback period before enrolling ### 46. For self-employed pension contributions, compare the minimum tier and payback period before enrolling\n- Cost: Contributions require substantial recurring payments and may be inaccessible until retirement eligibility.\n- In plain terms: The source's model finds that the minimum contribution tier reaches its estimated break-even point after roughly ten years of benefits; paying more can take longer to recoup.\n- Applicability and limits: This estimate depends on Mainland China policy, contribution history, local wages, retirement age, and future rules. It is not a personalized pension projection.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence A. This estimate depends on Mainland China policy, contribution history, local wages, retirement age, and future rules. It is not a personalized pension projection.\nPossible trade-off: The source summarizes the return this way: “The source's model finds that the minimum contribution tier reaches its estimated break-even point after roughly ten years of benefits; paying more can take longer to recoup.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2005). 关于完善企业职工基本养老保险制度的决定（国发〔2005〕38 号，第三、六条及附件「个人账户养老金计发月数表」）.: https://www.gov.cn/zhengce/zhengceku/2008-03/28/content_7376.htm\n国务院办公厅 (2019). 降低社会保险费率综合方案（国办发〔2019〕13 号，第一、三部分）.: https://www.gov.cn/zhengce/zhengceku/2019-04/04/content_5379629.htm\n全国人民代表大会常务委员会 (2024). 关于实施渐进式延迟法定退休年龄的决定（附件《国务院关于渐进式延迟法定退休年龄的办法》第二条）.: https://www.gov.cn/yaowen/liebiao/202409/content_6974294.htm\n全国人大常委会 (2010, 2018 修正). 社会保险法（第十、十二、十三、十四、十六、十七、十八条）.: https://www.gov.cn/guoqing/2021-10/29/content_5647616.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/05-%E4%B8%8D%E8%A6%81%E6%B5%AA%E8%B4%B9%E9%92%B1.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-001 · Don’t take multivitamins for longevity or heart protection ### 1. Don’t take multivitamins for longevity or heart protection\n\n\n- Cost: They cost roughly 0.5 to 2 yuan per day, or 200 to 700 yuan per year. Taking them requires almost no time — just one pill a day. Over time, they can create a sense of dependency, making it feel like something is missing if you skip a day.\n- In plain terms: Over 14000 male doctors took multivitamins for eleven years. The number of serious heart and vascular problems, as well as deaths, was virtually identical between those who took them and those who didn’t. When nine separate clinical trials were pooled together, there was no measurable effect on mortality at all. Skipping them saves you between 200 and 700 yuan each year. This does not apply to people who have been medically diagnosed with specific nutrient deficiencies, nor to pregnant women needing folic acid.\n- Benefit: The PHS II trial enrolled 14641 male doctors and followed them for a median period of 11.2 years (some longer, some shorter). The rate of major cardiovascular events was identical between the groups; the hazard ratio was 1.01 (95% CI 0.91–1.10), meaning no real difference. Similarly, overall mortality showed no difference, with a hazard ratio of 0.94 (95% CI 0.88–1.02). The USPSTF evaluated nine randomized controlled trials with 51550 participants and concluded there is insufficient evidence to support any link between multivitamins and reduced mortality; it assigned a Grade I rating. The perception that they are worthwhile stems largely from the idea of “one pill covering all nutrients” and their extremely low cost.\n- Evidence grade: A\n- Sources: Sesso HD et al. (2012). Multivitamins in the prevention of cardiovascular disease in men: the Physicians' Health Study II randomized controlled trial. JAMA. JAMA. ; Gaziano JM et al. (2012). Multivitamins in the Prevention of Cancer in Men. JAMA. (note the cancer results in the remarks)\n- Notes: A point of debate: among the same group of male doctors, cancer rates were examined as well. Those taking multivitamins showed an 8% lower incidence of cancer (95% CI 0.86–0.998, P=0.04), which just barely crosses the threshold for statistical significance. Cancer-related mortality was also 12% lower (95% CI 0.77–1.01), but this range includes 1, so it may well be a random fluctuation. Any such benefit appears very small and applies only to male doctors. It does not apply to individuals with diagnosed nutrient deficiencies, pregnant women, or those with highly unbalanced diets who require targeted supplementation as advised by medical professionals.\nEvidence A. A point of debate: among the same group of male doctors, cancer rates were examined as well. Those taking multivitamins showed an 8% lower incidence of cancer (95% CI 0.86–0.998, P=0.04), which just barely crosses the threshold for statistical significance. Cancer-related mortality was also 12% lower (95% CI 0.77–1.01), but this range includes 1, so it may well be a random fluctuation. Any such benefit appears very small and applies only to male doctors. It does not apply to individuals with diagnosed nutrient deficiencies, pregnant women, or those with highly unbalanced diets who require targeted supplementation as advised by medical professionals.\nPossible trade-off: The source summarizes the return this way: “Over 14000 male doctors took multivitamins for eleven years. The number of serious heart and vascular problems, as well as deaths, was virtually identical between those who took them and those who didn’t. When nine separate clinical trials were pooled together, there was no measurable effect on mortality at all. Skipping them saves you between 200 and 700 yuan each year. This does not apply to people who have been medically diagnosed with specific nutrient deficiencies, nor to pregnant women needing folic acid.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Sesso HD et al. (2012). Multivitamins in the prevention of cardiovascular disease in men: the Physicians' Health Study II randomized controlled trial. JAMA.: https://doi.org/10.1001/jama.2012.14805\nUS Preventive Services Task Force (2022). Vitamin, Mineral, and Multivitamin Supplementation to Prevent Cardiovascular Disease and Cancer. JAMA.: https://doi.org/10.1001/jama.2022.8970\nGaziano JM 等 (2012). Multivitamins in the Prevention of Cancer in Men. JAMA.: https://doi.org/10.1001/jama.2012.14641\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-002 · Don’t take regular fish oil capsules to prevent heart disease ### 2. Don’t take regular fish oil capsules to prevent heart disease\n\n- Cost: It costs roughly 1 to 3 yuan per day, or 400 to 1000 yuan per year. Taking it requires no extra time at all.\n- In plain terms: Two large trials enrolled 26000 and 15000 people with diabetes respectively. For those who took 1 gram of fish oil daily, the rates of major cardiovascular events and death were identical to those who did not take it. The fact that eating fish is beneficial does not mean fish oil capsules are equally helpful. Skipping them saves you 400 to 1000 yuan each year.\n- Benefit: The VITAL trial included 25871 participants who took 1 gram of fish oil daily for a median follow-up of 5.3 years. No difference emerged between groups in terms of major cardiovascular events or death. The hazard ratio for major cardiovascular events was 0.92 (a hazard ratio of 1 indicates no difference); its 95% confidence interval of 0.80–1.06 also confirms no meaningful difference. The hazard ratio for all-cause death was 1.02 (0.90–1.15). The ASCEND trial involved 15480 diabetic patients who took the same daily dose for an average of 7.4 years, and again no significant differences were observed: the relative risk for serious vascular events was 0.97 (0.87–1.08) and for all-cause death it was 0.95 (0.86–1.05). The perception that fish oil is worthwhile stems from many people mistakenly equating the health benefits of eating fish with those of fish oil capsules.\n- Evidence grade: A\n- Sources:Manson JE et al. (2019). Marine n-3 Fatty Acid Supplements and Prevention of Cardiovascular Disease and Cancer. NEJM. ; ASCEND Study Collaborative Group (2018). ; Bhatt DL et al. (2019). Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia. New England Journal of Medicine. (note the high-purity prescription fish oil trial)\n- Notes: Controversy: One trial did produce positive results. The REDUCE-IT trial enrolled 8179 participants with existing cardiovascular disease or diabetes, who were already taking statins and had elevated triglyceride levels (135–499 mg/dL). They took 4 grams of prescription-grade pure EPA daily, which lowered their risk of adverse events to 17.2% from 22.0%. This represents roughly a quarter reduction in risk (hazard ratio 0.75, 0.68–0.83). However, this was a high-dose prescription medication given to high-risk patients, not ordinary over-the-counter fish oil supplements. Eating fish itself is not covered by these findings.\nEvidence A. Controversy: One trial did produce positive results. The REDUCE-IT trial enrolled 8179 participants with existing cardiovascular disease or diabetes, who were already taking statins and had elevated triglyceride levels (135–499 mg/dL). They took 4 grams of prescription-grade pure EPA daily, which lowered their risk of adverse events to 17.2% from 22.0%. This represents roughly a quarter reduction in risk (hazard ratio 0.75, 0.68–0.83). However, this was a high-dose prescription medication given to high-risk patients, not ordinary over-the-counter fish oil supplements. Eating fish itself is not covered by these findings.\nPossible trade-off: The source summarizes the return this way: “Two large trials enrolled 26000 and 15000 people with diabetes respectively. For those who took 1 gram of fish oil daily, the rates of major cardiovascular events and death were identical to those who did not take it. The fact that eating fish is beneficial does not mean fish oil capsules are equally helpful. Skipping them saves you 400 to 1000 yuan each year.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Manson JE et al. (2019). Marine n-3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer. NEJM.: https://doi.org/10.1056/NEJMoa1811403\nASCEND Study Collaborative Group (2018). Effects of n-3 Fatty Acid Supplements in Diabetes Mellitus. NEJM.: https://doi.org/10.1056/NEJMoa1804989\nBhatt DL 等 (2019). Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia. New England Journal of Medicine.: https://doi.org/10.1056/NEJMoa1812792\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-003 · Don’t give vitamin D supplements to people who already have enough ### 3. Don’t give vitamin D supplements to people who already have enough\n\n- Cost: Roughly 0.2 to 0.5 yuan per day, or 100 to 200 yuan per year. That’s not much money, but the real cost is the false sense of security it gives — the belief that you’ve already taken preventive steps.\n- In plain terms: Two large trials looked at this issue across multiple cohorts taking supplements over five years. For people who already had adequate vitamin D levels, there was no change in cancer rates, cardiovascular problems, or overall mortality — the death rates were 5.3% versus 5.1% respectively. This does not apply to people who truly lack vitamin D, those with osteoporosis, or anyone who rarely gets sunlight; they should follow their doctor’s advice.\n- Benefit: The VITAL trial followed 25871 participants who took 2000 IU of vitamin D daily for 5.3 years on average. No difference emerged in cancer rates, cardiovascular issues, or overall mortality. For cancers likely to spread, the hazard ratio was 0.96 (a range of 0.88–1.06), meaning no real effect. Similar results appeared for major cardiovascular events and overall death rates. The absolute value of this effect is 0.93. The D-Health trial involved 21315 Australians over 60; they received 60000 IU monthly for five years, yet saw no meaningful change in mortality or other outcomes. The apparent benefit often stems from studies that only observe low vitamin D levels without intervention, mistakenly concluding that supplementation helps.\n- Evidence grade: A\n- Sources:Manson JE et al. (2019). Vitamin D Supplements and Prevention of Cancer and Cardiovascular Disease. NEJM. ; Neale RE et al. (2022). The D-Health Trial: a randomised controlled trial of the effect of vitamin D on mortality. Lancet Diabetes Endocrinol. \n- Notes: These trials specifically excluded people with proven vitamin D deficiency, so their findings apply only to those already getting enough. Individuals who truly lack vitamin D, have osteoporosis, rarely get sunlight, or are infants still need proper medical guidance. This analysis focused solely on overall mortality, cancer, and cardiovascular health; other effects were not examined.\nEvidence A. These trials specifically excluded people with proven vitamin D deficiency, so their findings apply only to those already getting enough. Individuals who truly lack vitamin D, have osteoporosis, rarely get sunlight, or are infants still need proper medical guidance. This analysis focused solely on overall mortality, cancer, and cardiovascular health; other effects were not examined.\nPossible trade-off: The source summarizes the return this way: “Two large trials looked at this issue across multiple cohorts taking supplements over five years. For people who already had adequate vitamin D levels, there was no change in cancer rates, cardiovascular problems, or overall mortality — the death rates were 5.3% versus 5.1% respectively. This does not apply to people who truly lack vitamin D, those with osteoporosis, or anyone who rarely gets sunlight; they should follow their doctor’s advice.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Manson JE et al. (2019). Vitamin D Supplements and Prevention of Cancer and Cardiovascular Disease. NEJM.: https://doi.org/10.1056/NEJMoa1809944\nNeale RE et al. (2022). The D-Health Trial: a randomised controlled trial of the effect of vitamin D on mortality. Lancet Diabetes Endocrinol.: https://doi.org/10.1016/S2213-8587(21)00345-4\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-004 · Don’t take antioxidant supplements to prevent cancer (beta-carotene, vitamin E, vitamin A) ### 4. Don’t take antioxidant supplements to prevent cancer (beta-carotene, vitamin E, vitamin A)\n\n- Cost: Roughly 0.5 to 2 yuan per day. For smokers, the real cost is a higher risk of lung cancer.\n- In plain terms: This isn’t just ineffective — it’s actually harmful. A review of 78 randomized controlled trials involving nearly 300000 people found that those taking antioxidant supplements had a slightly higher overall mortality rate. Two large trials focused on smokers showed that beta-carotene raised the likelihood of developing lung cancer by 18% to 28% and increased death rates by 8% to 17%. Smokers and people exposed to asbestos should absolutely avoid these supplements.\n- Benefit: Cochrane analyzed 78 randomized controlled trials with 296707 participants. Overall, those taking antioxidant supplements had a relative risk of death of 1.02 (a value of 1 means no difference; the 95% confidence interval was 0.98–1.05). When only higher-quality trials were considered, the relative risk rose to 1.04 (1.01–1.07). Specifically, beta-carotene raised the risk to 1.05 (1.01–1.09) and vitamin E to 1.03 (1.00–1.05). The ATBC trial followed 29133 male smokers who took 20 mg of beta-carotene daily; it found a 18% higher rate of lung cancer (range 3%–36%) and an 8% higher overall mortality rate (range 1%–16%). The CARET trial included 18314 smokers and asbestos-exposed individuals; it showed a 28% higher risk of lung cancer (relative risk 1.28, 1.04–1.57) and a 17% higher risk of all-cause death (relative risk 1.17, 1.03–1.33). The perception that these supplements are beneficial stems from the flawed logic that antioxidants prevent aging, which in turn prevents cancer — each step of this chain seems intuitive at first glance.\n- Evidence grade: A\n- Sources:Bjelakovic G et al. (2012). Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. Cochrane Database Syst Rev. ; The Alpha-Tocopherol, Beta Carotene Cancer Prevention Study Group (1994). The effect of vitamin E and beta carotene on the incidence of lung cancer and other cancers in male smokers. NEJM. ; Omenn GS et al. (1996). Effects of a combination of beta carotene and vitamin A on lung cancer and cardiovascular disease. NEJM. \n- Notes: The US Preventive Services Task Force, the official US body that evaluates preventive measures, assigned a grade D to beta-carotene and vitamin E in 2022, meaning these supplements are not recommended. Smokers and asbestos-exposed individuals have already suffered harm from their use. Antioxidants naturally present in fruits and vegetables are not covered by this recommendation, so they can still be consumed as normal.\nEvidence A. The US Preventive Services Task Force, the official US body that evaluates preventive measures, assigned a grade D to beta-carotene and vitamin E in 2022, meaning these supplements are not recommended. Smokers and asbestos-exposed individuals have already suffered harm from their use. Antioxidants naturally present in fruits and vegetables are not covered by this recommendation, so they can still be consumed as normal.\nPossible trade-off: The source summarizes the return this way: “This isn’t just ineffective — it’s actually harmful. A review of 78 randomized controlled trials involving nearly 300000 people found that those taking antioxidant supplements had a slightly higher overall mortality rate. Two large trials focused on smokers showed that beta-carotene raised the likelihood of developing lung cancer by 18% to 28% and increased death rates by 8% to 17%. Smokers and people exposed to asbestos should absolutely avoid these supplements.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Bjelakovic G et al. (2012). Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. Cochrane Database Syst Rev.: https://doi.org/10.1002/14651858.CD007176.pub2\nThe Alpha-Tocopherol, Beta Carotene Cancer Prevention Study Group (1994). The effect of vitamin E and beta carotene on the incidence of lung cancer and other cancers in male smokers. NEJM.: https://doi.org/10.1056/NEJM199404143301501\nOmenn GS et al. (1996). Effects of a combination of beta carotene and vitamin A on lung cancer and cardiovascular disease. NEJM.: https://doi.org/10.1056/NEJM199605023341802\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-005 · Don’t expect glucosamine/chondroitin to treat knee osteoarthritis ### 5. Don’t expect glucosamine/chondroitin to treat knee osteoarthritis \n\n- Cost: Roughly 2–5 RMB per day, or 700–1800 RMB per year. \n- In plain terms: In a major clinical trial for knee osteoarthritis over 24 weeks, dummy pills alone produced pain relief in 60.1% of patients. Adding glucosamine or chondroitin provided no statistically meaningful improvement beyond that effect. Spending 700–1800 RMB yearly essentially buys you the same expectation effect seen in 60% of people without active ingredients. \n- Benefit: As noted above, glucosamine and chondroitin showed minimal benefits compared to placebo. The real active drug in the trial, celecoxib, produced a 10.0 percentage point improvement (P=0.008). The perceived value of glucosamine/chondroitin stems from their “cartilage-repair” reputation and the fact that placebo alone helped 60% of patients. \n- Evidence grade: A \n- Sources:Clegg DO et al. (2006). Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis. NEJM. \n- Notes: Controversy: Among participants with severe baseline pain, those taking both supplements saw a 79.2% pain-reduction rate versus 54.3% in the placebo group (P=0.002). However, researchers note this finding was derived post-hoc and should be viewed as a preliminary clue rather than a definitive conclusion. Proven treatments for knee osteoarthritis include weight loss and muscle-strengthening exercises — see Section 2.\nEvidence A. Controversy: Among participants with severe baseline pain, those taking both supplements saw a 79.2% pain-reduction rate versus 54.3% in the placebo group (P=0.002). However, researchers note this finding was derived post-hoc and should be viewed as a preliminary clue rather than a definitive conclusion. Proven treatments for knee osteoarthritis include weight loss and muscle-strengthening exercises — see Section 2.\nPossible trade-off: The source summarizes the return this way: “In a major clinical trial for knee osteoarthritis over 24 weeks, dummy pills alone produced pain relief in 60.1% of patients. Adding glucosamine or chondroitin provided no statistically meaningful improvement beyond that effect. Spending 700–1800 RMB yearly essentially buys you the same expectation effect seen in 60% of people without active ingredients.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Clegg DO et al. (2006). Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis. NEJM.: https://doi.org/10.1056/NEJMoa052771\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-006 · Don’t rely on vitamin C to prevent colds ### 6. Don’t rely on vitamin C to prevent colds\n\n- Cost: Each effervescent tablet costs roughly 1–2 yuan; annual expense ranges from 300 to 700 yuan.\n- In plain terms: A combined analysis of 29 controlled trials shows that daily vitamin C intake hardly reduces the likelihood of catching a cold. Taking it after symptoms appear also yields inconsistent results. It can shorten the duration of a cold by about 8%, which equals roughly half a day of reduced discomfort. The absolute number of people who benefit from this effect is 500. Whether this half-day of relief is worth spending several hundred yuan per year is a personal calculation. Marathon runners and soldiers stationed in cold climates form the exception: among them, daily vitamin C intake cuts cold incidence roughly in half.\n- Benefit: Cochrane’s pooled analysis of 29 trials with 11306 participants indicates that regular vitamin C consumption does not meaningfully lower overall cold incidence; the risk ratio is 0.97 (95% CI 0.94–1.00). For trials where vitamin C was taken after cold onset, results varied widely — some showed benefit while others did not. Among participants who took it regularly, the average cold duration decreased by 8% in adults (95% CI 3%–12%) and 14% in children (7%–21%). Marathon runners, skiers, and soldiers in cold environments again represent the exception: five trials with 598 participants demonstrated that vitamin C intake reduced cold incidence by half (RR 0.48; 95% CI 0.35–0.64). Its perceived value stems largely from its low cost, pleasant taste, and the long-standing belief that vitamin C prevents colds.\n- Evidence grade: A\n- Sources:Hemilä H, Chalker E (2013). Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. \n- Notes: Controversy: The same review confirms that regular vitamin C intake does shorten cold duration — by 8% in adults (3%–12%) and 14% in children (7%–21%), equating to roughly half a day of reduced illness per cold episode. Marathon runners, skiers, and soldiers in cold climates remain the exception; five trials involving 598 subjects show a 50% reduction in cold incidence (RR 0.48; 95% CI 0.35–0.64). The vast majority of people do not fall into these categories.\nEvidence A. Controversy: The same review confirms that regular vitamin C intake does shorten cold duration — by 8% in adults (3%–12%) and 14% in children (7%–21%), equating to roughly half a day of reduced illness per cold episode. Marathon runners, skiers, and soldiers in cold climates remain the exception; five trials involving 598 subjects show a 50% reduction in cold incidence (RR 0.48; 95% CI 0.35–0.64). The vast majority of people do not fall into these categories.\nPossible trade-off: The source summarizes the return this way: “A combined analysis of 29 controlled trials shows that daily vitamin C intake hardly reduces the likelihood of catching a cold. Taking it after symptoms appear also yields inconsistent results. It can shorten the duration of a cold by about 8%, which equals roughly half a day of reduced discomfort. The absolute number of people who benefit from this effect is 500. Whether this half-day of relief is worth spending several hundred yuan per year is a personal calculation. Marathon runners and soldiers stationed in cold climates form the exception: among them, daily vitamin C intake cuts cold incidence roughly in half.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Hemilä H, Chalker E (2013). Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev.: https://doi.org/10.1002/14651858.CD000980.pub4\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-007 · Don’t get a whole-body PET-CT or tumor marker panel if you have no symptoms ### 7. Don’t get a whole-body PET-CT or tumor marker panel if you have no symptoms\n\n\n- Cost: A whole-body PET-CT costs roughly $7000–$10000 per scan and exposes you to ionizing radiation. Tumor marker panels cost a few hundred dollars. The real cost comes later: when an “abnormality” is found — usually a false positive — follow-up tests, biopsies, and surgeries add up both financially and physically.\n- In plain terms: Screening completely healthy people most often yields false alarms. In one study, 86% of 1192 symptom-free individuals had at least one “abnormality” on a whole-body CT; 37% were called back for further tests, yet the vast majority of findings turned out to be benign. In large trials of ovarian cancer markers, the screened group actually had a slightly higher death rate. In some studies, 0.2%–3.25% of people underwent unnecessary surgery simply because of false positives.\n- Benefit: The USPSTF, which evaluates preventive measures in the U.S., assigned a D rating to CA-125 testing and ultrasound screening for ovarian cancer in asymptomatic women — meaning it does not recommend them. This decision was based on the PLCO trial, which showed a 0.34% death rate from ovarian cancer in the screened group versus 0.29% in the usual care group (RR 1.18; 95% CI 0.82–1.71). No real benefit was demonstrated. The proportion of people undergoing needless surgery due to false positives ranged from 0.2%–3.25%, and only up to 15% of those developed serious complications. Another study found that 86% of 1192 symptom-free people showed at least one “abnormality” on whole-body CT; 37% were advised to undergo further tests. Most of these findings were benign. The idea that “early detection saves lives” sounds logical, but the data do not support it here.\n- Evidence grade: A\n- Sources: US Preventive Services Task Force (2018). Screening for Ovarian Cancer: US Preventive Services Task Force Recommendation Statement. JAMA (the same recommendation is also available on the USPSTF official page). , ; Furtado CD et al. (2005). Whole-body CT screening: spectrum of findings and recommendations in 1192 patients. Radiology. \n- Notes: The tumor marker portion of this recommendation is backed by randomized controlled trials. In contrast, the evidence for whole-body CT and PET-CT screening relies mainly on observational follow-ups without proper control groups, so it is rated as B. Other proven screening methods — such as those for colorectal cancer, cervical cancer, breast cancer, and low-dose chest CT for high-risk individuals — are discussed in Section 1. This recommendation does not apply to people already showing symptoms or those already diagnosed with cancer; for them, PET-CT is a diagnostic tool, not a screening measure.\nEvidence A. The tumor marker portion of this recommendation is backed by randomized controlled trials. In contrast, the evidence for whole-body CT and PET-CT screening relies mainly on observational follow-ups without proper control groups, so it is rated as B. Other proven screening methods — such as those for colorectal cancer, cervical cancer, breast cancer, and low-dose chest CT for high-risk individuals — are discussed in Section 1. This recommendation does not apply to people already showing symptoms or those already diagnosed with cancer; for them, PET-CT is a diagnostic tool, not a screening measure.\nPossible trade-off: The source summarizes the return this way: “Screening completely healthy people most often yields false alarms. In one study, 86% of 1192 symptom-free individuals had at least one “abnormality” on a whole-body CT; 37% were called back for further tests, yet the vast majority of findings turned out to be benign. In large trials of ovarian cancer markers, the screened group actually had a slightly higher death rate. In some studies, 0.2%–3.25% of people underwent unnecessary surgery simply because of false positives.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: US Preventive Services Task Force (2018). Screening for Ovarian Cancer: US Preventive Services Task Force Recommendation Statement. JAMA（同一份建议另有 USPSTF 官方页）.: https://doi.org/10.1001/jama.2017.21926\nFurtado CD et al. (2005). Whole-body CT screening: spectrum of findings and recommendations in 1192 patients. Radiology.: https://doi.org/10.1148/radiol.2372041741\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-008 · Don’t expect fitness trackers or smartwatches to help you lose weight ### 8. Don’t expect fitness trackers or smartwatches to help you lose weight\n\n- Cost: Devices cost between 200 and 2000 RMB. Plus, you have to constantly pay attention to the data they display every day.\n- In plain terms: 471 overweight adults followed the same diet and exercise plans. The group wearing fitness trackers lost just 3.5 kilograms over two years, while the group without devices actually lost 5.9 kilograms. Trackers do not aid weight loss; regular exercise itself is what makes the difference.\n- Benefit: The IDEA trial involved 471 overweight or obese adults and lasted 24 months. All participants followed identical diet and exercise regimens; the only difference was whether they wore wearable devices. Those wearing devices lost 3.5 kilograms (95% CI 2.6–4.5). The other group lost 5.9 kilograms (95% CI 5.0–6.8), a difference of 2.4 kilograms (95% CI 1.0–3.7; P=0.002). The devices seem cost-effective only because the idea that “quantification enables management” sounds logical, and they only require a one-time purchase.\n- Evidence grade: B\n- Sources:Jakicic JM et al. (2016). Effect of Wearable Technology Combined With a Lifestyle Intervention on Long-term Weight Loss: The IDEA Randomized Clinical Trial. JAMA. \n- Notes: This is based on just one trial using early 2010s wrist-worn devices, so we cannot claim that “all wearable devices are useless.” Exercise itself remains effective, as discussed in Section 2. This point simply emphasizes that buying such devices is not a necessary expense if your goal is weight loss.\nEvidence B. This is based on just one trial using early 2010s wrist-worn devices, so we cannot claim that “all wearable devices are useless.” Exercise itself remains effective, as discussed in Section 2. This point simply emphasizes that buying such devices is not a necessary expense if your goal is weight loss.\nPossible trade-off: The source summarizes the return this way: “471 overweight adults followed the same diet and exercise plans. The group wearing fitness trackers lost just 3.5 kilograms over two years, while the group without devices actually lost 5.9 kilograms. Trackers do not aid weight loss; regular exercise itself is what makes the difference.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Jakicic JM et al. (2016). Effect of Wearable Technology Combined With a Lifestyle Intervention on Long-term Weight Loss: The IDEA Randomized Clinical Trial. JAMA.: https://doi.org/10.1001/jama.2016.12858\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-009 · Don’t pay a premium for organic food just to be “healthier” ### 9. Don’t pay a premium for organic food just to be “healthier”\n\n\n- Cost: Typically 1 to 3 times the price of regular versions of the same foods.\n- In plain terms: When we combine 17 studies done on humans with 223 studies analyzing food composition, there’s no solid evidence that organic food is significantly more nutritious. Only 3 of those studies actually looked at health outcomes after people ate it, and no difference was found between organic and conventional foods. The proportion of organic produce found to contain pesticide residues is indeed 30 percentage points lower, but detection does not mean those levels exceed safety limits. Eating more fruits and vegetables is beneficial regardless of whether they’re organic or not.\n- Benefit: One systematic review brought together 17 human studies and 223 studies on food composition. Its conclusion: “There is insufficient evidence to show that organic food is significantly more nutritious than conventional food.” Again, only 3 studies examined health effects after consumption (looking at allergies and symptomatic infections), and no meaningful difference emerged. Organic produce shows a 30 percentage point reduction in pesticide residue detection rates, though detection alone does not indicate unsafe levels. The perception that organic food is a better buy stems from the common-sense chain: “no pesticides = safer = healthier.”\n- Evidence grade: B\n- Sources:Smith-Spangler C et al. (2012). Are organic foods safer or healthier than conventional alternatives?: a systematic review. Ann Intern Med. \n- Notes: Very few studies directly assess health outcomes after human consumption. Therefore, this finding means “there’s no evidence it’s better,” not “it’s been proven to offer no benefits.” This analysis does not address environmental impact, animal welfare, or taste preferences. Eating more fruits and vegetables remains beneficial regardless of whether they’re organic or not.\nEvidence B. Very few studies directly assess health outcomes after human consumption. Therefore, this finding means “there’s no evidence it’s better,” not “it’s been proven to offer no benefits.” This analysis does not address environmental impact, animal welfare, or taste preferences. Eating more fruits and vegetables remains beneficial regardless of whether they’re organic or not.\nPossible trade-off: The source summarizes the return this way: “When we combine 17 studies done on humans with 223 studies analyzing food composition, there’s no solid evidence that organic food is significantly more nutritious. Only 3 of those studies actually looked at health outcomes after people ate it, and no difference was found between organic and conventional foods. The proportion of organic produce found to contain pesticide residues is indeed 30 percentage points lower, but detection does not mean those levels exceed safety limits. Eating more fruits and vegetables is beneficial regardless of whether they’re organic or not.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Smith-Spangler C et al. (2012). Are organic foods safer or healthier than conventional alternatives?: a systematic review. Ann Intern Med.: https://doi.org/10.7326/0003-4819-157-5-201209040-00007\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-010 · Don’t spend a lot of money on health supplements, herbal formulas, or tonics to “improve your health” ### 10. Don’t spend a lot of money on health supplements, herbal formulas, or tonics to “improve your health”\n\n\n- Cost: Prices range from a few hundred to tens of thousands of yuan. Once packaged as gifts, the price often multiplies several times over.\n- In plain terms: Multivitamins, fish oil, and vitamin D — common ingredients found in many supplements — have all been evaluated in the first six sections of this chapter, and none of them show any real benefit. The phrase “Health supplements are not medicines and cannot replace medical treatment” is a mandatory label required by regulators for all health supplements. People often buy these products for their parents or as gifts; the intention is good, but the choice of product is misguided.\n- Benefit: The real benefit comes from saving that money instead. The reasons are explained in the first six sections: common supplement ingredients such as multivitamins, fish oil, vitamin D, antioxidants, glucosamine, and vitamin C show no meaningful effect in randomized controlled trials; the corresponding figures appear in the “Benefit” columns of those sections. Regulatory rules only define what claims are permitted; they do not prove a product is ineffective. Chinese regulations also require that at least 20% of a health supplement’s packaging surface must display the mandatory statement: “Health supplements are not medicines and cannot replace medical treatment.” Their intended use is strictly limited to “supplementing dietary nutrients, maintaining or improving overall health, or reducing disease risk factors.” These products appear cost‑effective simply because the claim “they only help with general wellness, not curing disease” is technically true, leaving no room to disprove it. Moreover, when bought as gifts, the expense is justified by social obligation rather than scientific evidence.\n- Evidence grade: C\n- Sources: State Administration for Market Regulation of China (2019). The State Administration for Market Regulation of China held a special press conference on the "Guidelines for Labeling and Warning Phrases of Health Foods" and the "Administrative Measures for the Catalog of Health Food Raw Materials and Health Function Catalogs". \n- Notes: The conclusion here is “no evidence supporting benefit,” not “proven ineffective,” which is why the grade is C. For products with clearly listed ingredients, check the relevant studies referenced in the earlier sections. Individuals who truly lack certain nutrients or are undergoing medical treatment should follow their doctor’s advice. What should be avoided are the products themselves, not the goodwill behind buying them. If an elderly person is already taking such supplements without substituting them for prescribed medicines and shows no adverse effects, there’s no need to intervene; instead, ensure they receive recommended vaccines and screenings. The same amount of money can be better spent on other proven measures: annual flu shots for seniors (see Section 1, Item 20); shingles vaccine after age 50 (Section 1, Item 21); pneumococcal vaccine for those over 65 (Section 1, Item 22). Purchasing a blood pressure monitor and helping them adhere to prescribed antihypertensive therapy (Section 1, Item 7) also yields clear benefits. Home modifications to bathrooms and stairs, plus exercises to improve balance and leg strength (Section 1, Item 13), are equally valuable. Age‑appropriate cancer screenings should also be arranged (Sections 1, Items 17‑19). For bedridden seniors, pressure‑ulcer prevention and long‑term care insurance are covered in Section 17, Items 7‑8. Instead of costly herbal formulas, simple gifts such as fruit, rice, or other favorite foods are far more practical. Two types of products should be avoided at all costs: investment schemes marketed as “retirement planning” and any supplements that claim to replace prescribed medicines (see Section 17, Item 5).\nEvidence C. The conclusion here is “no evidence supporting benefit,” not “proven ineffective,” which is why the grade is C. For products with clearly listed ingredients, check the relevant studies referenced in the earlier sections. Individuals who truly lack certain nutrients or are undergoing medical treatment should follow their doctor’s advice. What should be avoided are the products themselves, not the goodwill behind buying them. If an elderly person is already taking such supplements without substituting them for prescribed medicines and shows no adverse effects, there’s no need to intervene; instead, ensure they receive recommended vaccines and screenings. The same amount of money can be better spent on other proven measures: annual flu shots for seniors (see Section 1, Item 20); shingles vaccine after age 50 (Section 1, Item 21); pneumococcal vaccine for those over 65 (Section 1, Item 22). Purchasing a blood pressure monitor and helping them adhere to prescribed antihypertensive therapy (Section 1, Item 7) also yields clear benefits. Home modifications to bathrooms and stairs, plus exercises to improve balance and leg strength (Section 1, Item 13), are equally valuable. Age‑appropriate cancer screenings should also be arranged (Sections 1, Items 17‑19). For bedridden seniors, pressure‑ulcer prevention and long‑term care insurance are covered in Section 17, Items 7‑8. Instead of costly herbal formulas, simple gifts such as fruit, rice, or other favorite foods are far more practical. Two types of products should be avoided at all costs: investment schemes marketed as “retirement planning” and any supplements that claim to replace prescribed medicines (see Section 17, Item 5).\nPossible trade-off: The source summarizes the return this way: “Multivitamins, fish oil, and vitamin D — common ingredients found in many supplements — have all been evaluated in the first six sections of this chapter, and none of them show any real benefit. The phrase “Health supplements are not medicines and cannot replace medical treatment” is a mandatory label required by regulators for all health supplements. People often buy these products for their parents or as gifts; the intention is good, but the choice of product is misguided.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家市场监督管理总局 (2019). 市场监管总局就《保健食品标注警示用语指南》和《保健食品原料目录与保健功能目录管理办法》有关情况举办专题新闻发布会.: https://www.samr.gov.cn/tssps/sjdt/tpxw/art/2023/art_4b658b824b1b4b0ba57c09a56cc93aad.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-011 · Don’t take probiotics long-term if you have no gut problems ### 11. Don’t take probiotics long-term if you have no gut problems\n\n\n- Cost: Roughly 2–5 RMB per day, or 700–1800 RMB per year.\n- In plain terms: A review of clinical trials conducted on healthy adults shows that probiotics don’t bring about lasting changes in gut bacteria; once you stop taking them, the gut flora returns to its original state, and there’s no improvement in blood lipid levels either. Separate evidence exists for situations such as antibiotic‑induced diarrhea, but that isn’t covered here.\n- Benefit: This review concludes that there’s no solid proof that probiotics can produce lasting alterations in gut microbiota or improve lipid profiles in healthy adults. While gut bacteria do shift temporarily while you’re taking probiotics, these changes fade once you discontinue them. The product may seem cost‑effective simply because “gut health” is a broad term that can be applied in many ways, and the daily price per serving is quite low.\n- Evidence grade: B\n- Sources:Khalesi S et al. (2019). A review of probiotic supplementation in healthy adults: helpful or hype? Eur J Clin Nutr. \n- Notes: The same review also notes a few minor benefits in healthy individuals, such as firmer, better‑textured stools and an increase in Lactobacillus in women’s vaginas. Separate evidence exists for treating antibiotic‑induced diarrhea and for specific strains used for particular conditions; those are not addressed here. This recommendation applies only to healthy people who take probiotics daily as a supplement.\nEvidence B. The same review also notes a few minor benefits in healthy individuals, such as firmer, better‑textured stools and an increase in Lactobacillus in women’s vaginas. Separate evidence exists for treating antibiotic‑induced diarrhea and for specific strains used for particular conditions; those are not addressed here. This recommendation applies only to healthy people who take probiotics daily as a supplement.\nPossible trade-off: The source summarizes the return this way: “A review of clinical trials conducted on healthy adults shows that probiotics don’t bring about lasting changes in gut bacteria; once you stop taking them, the gut flora returns to its original state, and there’s no improvement in blood lipid levels either. Separate evidence exists for situations such as antibiotic‑induced diarrhea, but that isn’t covered here.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Khalesi S et al. (2019). A review of probiotic supplementation in healthy adults: helpful or hype? Eur J Clin Nutr.: https://doi.org/10.1038/s41430-018-0135-9\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-012 · Don’t force yourself to take cold showers just to “boost immunity” ### 12. Don’t force yourself to take cold showers just to “boost immunity”\n\n\n- Cost: No cost at all. It requires enduring discomfort for 30 to 90 seconds each day; staying consistent in winter demands real willpower. People with cardiovascular conditions should be extra cautious, as cold exposure poses certain risks for them.\n- In plain terms: In a large clinical trial, individuals who took cold showers reported 29% fewer sick days, yet their total days missed due to illness remained unchanged — meaning they were not actually getting sick less often. A recent evidence synthesis combining multiple trials found that cold showers temporarily raise bodily inflammation markers without measurably altering overall immune function. Take cold showers if you enjoy them, but don't treat them as an effective health investment.\n- Benefit: A randomized controlled trial conducted in the Netherlands enrolled 3018 participants. After a hot shower, they were asked to rinse under cold water for 30, 60, or 90 seconds. This group ended up taking 29% fewer sick days compared to the control group (IRR 0.71). Yet the study explicitly notes that there was no significant difference between groups regarding total sick days. No meaningful improvements were observed in quality of life, work productivity, or anxiety levels either. The 2025 review analyzed 11 randomized trials involving 3177 participants overall. It found that both immediately after and one hour post‑shower, inflammatory markers rose temporarily, while immune indicators stayed unchanged. Only at the 12‑hour mark did stress levels drop slightly. The authors themselves point out that the evidence is limited by the small number of trials and modest sample sizes. The practice seems cost‑effective only because it costs nothing, and because the intuitive belief that “enduring hardship brings benefits” makes it appealing.\n- Evidence grade: B\n- Sources:Buijze GA et al. (2016). The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLOS ONE. ; Cain T et al. (2025). Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis. PLOS ONE. \n- Notes: Controversy: The 29% reduction in sick‑day frequency is real and unlikely to be a coincidence. Yet total illness days didn’t decrease, so it’s more plausible that participants simply kept going to work despite being unwell rather than actually getting sick less often. Using cold water for post‑exercise recovery among athletes is a separate issue and falls outside the scope of this discussion. For healthy individuals, cold showers pose no harm; this note simply warns against viewing them as a health‑promoting investment.\nEvidence B. Controversy: The 29% reduction in sick‑day frequency is real and unlikely to be a coincidence. Yet total illness days didn’t decrease, so it’s more plausible that participants simply kept going to work despite being unwell rather than actually getting sick less often. Using cold water for post‑exercise recovery among athletes is a separate issue and falls outside the scope of this discussion. For healthy individuals, cold showers pose no harm; this note simply warns against viewing them as a health‑promoting investment.\nPossible trade-off: The source summarizes the return this way: “In a large clinical trial, individuals who took cold showers reported 29% fewer sick days, yet their total days missed due to illness remained unchanged — meaning they were not actually getting sick less often. A recent evidence synthesis combining multiple trials found that cold showers temporarily raise bodily inflammation markers without measurably altering overall immune function. Take cold showers if you enjoy them, but don't treat them as an effective health investment.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Buijze GA et al. (2016). The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLOS ONE.: https://doi.org/10.1371/journal.pone.0161749\nCain T et al. (2025). Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis. PLOS ONE.: https://doi.org/10.1371/journal.pone.0317615\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-013 · Don’t buy products marketed for detox, colon cleansing, enzymes, or alkaline water ### 13. Don’t buy products marketed for detox, colon cleansing, enzymes, or alkaline water\n\n- Cost: Several hundred to several thousand yuan. Fasting as a way to “detox” can even lower blood sugar and cause nutritional deficiencies.\n- In plain terms: One review examined whether there is any evidence supporting detox diets. It concluded that while the detox industry is huge, there is very little clinical evidence to back it up, and no randomized controlled trials have ever been conducted on commercial detox diets. As for the claim that an “acidic body pH causes cancer,” a search of 8278 research papers yielded just one study that met the criteria — and even that showed no link.\n- Benefit: That same review reiterated that despite the rapid growth of the detox market, there is almost no clinical evidence supporting these diets, and no RCTs have been done on them. Another systematic review looked at whether diet, alkaline water, or an alkaline body pH influences cancer risk. After screening 8278 papers, only one qualified for inclusion — and it found no association. The authors concluded it is unreasonable to promote alkaline diets or alkaline water to the public as a means of preventing or treating cancer. These products seem worthwhile only because the ideas that “the body contains toxins needing removal” and “an acidic body pH causes cancer” sound plausible from a physiological standpoint.\n- Evidence grade: C\n- Sources:Klein AV, Kiat H (2015). Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet. ; Fenton TR, Huang T (2016). Systematic review of the association between dietary acid load, alkaline water and cancer. BMJ Open. \n- Notes: This item falls under “no supporting evidence,” which is why it receives a C rating. Naturally produced metabolic waste is already cleared by the liver and kidneys; as long as these organs are healthy, there is no need for any extra “detox” measures.\nEvidence C. This item falls under “no supporting evidence,” which is why it receives a C rating. Naturally produced metabolic waste is already cleared by the liver and kidneys; as long as these organs are healthy, there is no need for any extra “detox” measures.\nPossible trade-off: The source summarizes the return this way: “One review examined whether there is any evidence supporting detox diets. It concluded that while the detox industry is huge, there is very little clinical evidence to back it up, and no randomized controlled trials have ever been conducted on commercial detox diets. As for the claim that an “acidic body pH causes cancer,” a search of 8278 research papers yielded just one study that met the criteria — and even that showed no link.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Klein AV, Kiat H (2015). Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet.: https://doi.org/10.1111/jhn.12286\nFenton TR, Huang T (2016). Systematic review of the association between dietary acid load, alkaline water and cancer. BMJ Open.: https://doi.org/10.1136/bmjopen-2015-010438\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-014 · Don’t force yourself to drink water just to hit “8 glasses a day” ### 14. Don’t force yourself to drink water just to hit “8 glasses a day”\n\n- Cost: No cost at all. It does require some time and effort to remember to drink, and you’ll likely need to get up more often at night to pee.\n- In plain terms: Some people have tried to trace the origin of the “8 glasses a day” rule, but no studies supporting it have ever been found. On the contrary, surveys of thousands of adults’ diets and fluid intake show there’s no need for that much water at all, since food and other drinks already provide plenty. Just drink when you’re thirsty, and use the color of your urine as a guide — that’s all you need to do. People working in hot environments, those doing intense exercise, people who’ve had kidney stones, and older adults who no longer feel thirsty as readily should make a conscious effort to drink more water.\n- Benefit: One literature review specifically examined the “8×8” rule — that is, 8 glasses a day, each glass holding 8 ounces of water. Its conclusion was that “no scientific research supporting the 8×8 guideline has been identified.” It also noted that “surveys of thousands of adults’ food and fluid intake strongly indicate there is no need for such a large volume of water intake,” since food and other drinks already supply plenty of moisture. This idea seems appealing because water costs nothing, the number 8 is easy to remember, and saying “drink more water” never seems like a bad piece of advice in any context.\n- Evidence grade: C\n- Sources:Valtin H (2002). "Drink at least eight glasses of water a day." Really? Is there scientific evidence for "8 x 8"? Am J Physiol Regul Integr Comp Physiol. \n- Notes: This recommendation refutes the idea that there’s a strict minimum number of glasses of water you must drink each day — it does not say that drinking more water is harmful. Just drink when you’re thirsty and check your urine color; that’s sufficient. People working in hot conditions, those doing heavy exercise, people with a history of kidney stones, and older adults who no longer feel thirst as keenly should make a point to drink more water, even though this guideline does not apply to them.\nEvidence C. This recommendation refutes the idea that there’s a strict minimum number of glasses of water you must drink each day — it does not say that drinking more water is harmful. Just drink when you’re thirsty and check your urine color; that’s sufficient. People working in hot conditions, those doing heavy exercise, people with a history of kidney stones, and older adults who no longer feel thirst as keenly should make a point to drink more water, even though this guideline does not apply to them.\nPossible trade-off: The source summarizes the return this way: “Some people have tried to trace the origin of the “8 glasses a day” rule, but no studies supporting it have ever been found. On the contrary, surveys of thousands of adults’ diets and fluid intake show there’s no need for that much water at all, since food and other drinks already provide plenty. Just drink when you’re thirsty, and use the color of your urine as a guide — that’s all you need to do. People working in hot environments, those doing intense exercise, people who’ve had kidney stones, and older adults who no longer feel thirsty as readily should make a conscious effort to drink more water.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Valtin H (2002). "Drink at least eight glasses of water a day." Really? Is there scientific evidence for "8 x 8"? Am J Physiol Regul Integr Comp Physiol.: https://doi.org/10.1152/ajpregu.00365.2002\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-015 · Don’t spend money on fortune‑telling, tarot, or astrology to make decisions ### 15. Don’t spend money on fortune‑telling, tarot, or astrology to make decisions\n\n- Cost: It costs nothing. The hard part is giving up a quick shortcut for making choices and having to think for yourself afterward.\n- In plain terms: There’s a classic classroom experiment: students receive a “personality analysis” that is identical for everyone, yet most find it very accurate. This is exactly why fortune‑telling seems reliable. Astrologers perform no better than random guesses. The price isn’t just a few dollars: in Xixian County, Henan Province, a fortune‑telling ring collected “offering fees” and “donation packages” priced up to 3,888 yuan; the ringleader was sentenced to 11 years in prison.\n- Benefit: In that same experiment, students rated the generic personality analysis they received after a test; 34 out of 39 gave it a score of 4 or 5 on a 0‑to‑5 scale, yielding an average of roughly 4.26. This illustrates the Barnum effect, which explains why such analyses always seem spot‑on. A double‑blind test of astrology was also published in Nature: astrologers were asked to match a client’s horoscope to one of three personality profiles; they succeeded 40 times out of 116, whereas chance alone would have yielded about 38.5 matches — far below their own expectation of 58.5. Official records show a similar pattern: prosecutors in Xixian County uncovered an online fortune‑telling scam that lured victims with free palm‑reading services, then demanded “offering fees” and “donation packages” up to 3,888 yuan. Over 50 victims lost more than 2 million yuan; the ringleader received an 11‑year sentence plus a 100,000‑yuan fine.\n- Evidence grade: B\n- Sources:Forer BR (1949). The fallacy of personal validation: A classroom demonstration of gullibility. Journal of Abnormal and Social Psychology 44(1):118-123 (Table 1 Score distribution: 1 person with 2 points, 4 people with 3 points, 18 people with 4 points, 16 people with 5 points, N=39). ; Carlson S (1985). A double-blind test of astrology. Nature 318:419-425 (Table 2: 116 first choice, 40 picks, random expectation 38.5, astrologer prediction 58.5; "The data are consistent with chance, inconsistent with astrological hypothesis"). , full text of the second author's homepage ; Supreme People's Procuratorate of China (2026). Xixian County, Henan: After three years of continuous tracking and elimination of a group of online fortune-telling fraud gangs. \n- Notes: Both studies cited here are single‑experiment investigations. The average score of 4.26 for the Forer test wasn’t stated outright in the original paper; it was calculated from the distribution shown in Table 1. This note merely points out that such predictions lack accuracy; it makes no judgment about any belief system. Spending a few dollars for entertainment is fine, but using these services to decide on career moves, marriage, or investments is a costly mistake.\nEvidence B. Both studies cited here are single‑experiment investigations. The average score of 4.26 for the Forer test wasn’t stated outright in the original paper; it was calculated from the distribution shown in Table 1. This note merely points out that such predictions lack accuracy; it makes no judgment about any belief system. Spending a few dollars for entertainment is fine, but using these services to decide on career moves, marriage, or investments is a costly mistake.\nPossible trade-off: The source summarizes the return this way: “There’s a classic classroom experiment: students receive a “personality analysis” that is identical for everyone, yet most find it very accurate. This is exactly why fortune‑telling seems reliable. Astrologers perform no better than random guesses. The price isn’t just a few dollars: in Xixian County, Henan Province, a fortune‑telling ring collected “offering fees” and “donation packages” priced up to 3,888 yuan; the ringleader was sentenced to 11 years in prison.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Forer BR (1949). The fallacy of personal validation: A classroom demonstration of gullibility. Journal of Abnormal and Social Psychology 44(1):118-123（表 1 评分分布：2 分 1 人、3 分 4 人、4 分 18 人、5 分 16 人，N=39）.: https://doi.org/10.1037/h0059240\nCarlson S (1985). A double-blind test of astrology. Nature 318:419-425（表 2：首选 116 份，挑中 40 份，随机期望 38.5，占星师预计 58.5\n「The data are consistent with chance, inconsistent with astrological hypothesis」）.: https://doi.org/10.1038/318419a0\n最高人民检察院 (2026). 河南息县：历经三年持续追踪打掉一批网络算命诈骗团伙.: https://www.spp.gov.cn/zdgz/202607/t20260728_732935.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-016 · Don’t buy blue-light-blocking glasses to “protect your vision,” and don’t believe claims that staring at screens for months will ruin your eyes — but severe eye pain, redness, and swelling require immediate medical attention. ### 16. Don’t buy blue-light-blocking glasses to “protect your vision,” and don’t believe claims that staring at screens for months will ruin your eyes — but severe eye pain, redness, and swelling require immediate medical attention.\n\n\n- Cost: These glasses cost nothing, and you’ll also avoid paying the extra few hundred to a few thousand yuan for blue-light-blocking lenses.\n- In plain terms: Blue-light-blocking lenses provide no real benefit. Skipping them saves you money, and there’s no evidence they reduce eye strain or protect the retina compared to regular lenses. While they may ease temporary eye dryness and fatigue from screen use, the only things that truly damage eyes are welding arcs, ultraviolet radiation, lasers, and acute angle-closure glaucoma.\n- Benefit: A 2023 Cochrane systematic review analyzed 17 randomized controlled trials, each enrolling 5 to 156 participants, with follow-up periods ranging from less than a day to five weeks. Due to limited data, significant differences in participant numbers across trials, and inconsistent follow-up times, the authors did not calculate a pooled overall effect size. All results below compare outcomes to those of people wearing regular lenses. After less than a week of use, self-reported eye fatigue showed “likely no difference” between groups, with low certainty of evidence. One trial involving 120 participants found a 9.76-unit difference between groups, with a 95% confidence interval ranging from -33.95 to 53.47 — a range spanning both positive and negative values, indicating no meaningful difference. Critical flicker fusion frequency, an objective measure of eye fatigue, also showed “likely almost no difference” between groups, with low certainty of evidence. Best corrected visual acuity after wearing the glasses showed “probably no effect” either, with a difference of 0.00 logMAR between groups (95% CI: -0.02 to 0.02). This result came from just one study with 156 participants, resulting in moderate certainty of evidence. Whether these glasses affect daytime alertness remains unclear, based on two trials with 42 participants and very low certainty of evidence. The review also found no evidence supporting any retinal protective effects of blue-light-blocking lenses.\n- Evidence grade: A\n- Sources:Singh S, Downie LE, Anderson AJ, Keller PR, White SJ, Ang M, Wolffsohn JS (2023). Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults. Cochrane Database of Systematic Reviews, 8, CD013244. \n- Notes: Screen use commonly causes eye strain and dryness, which manifests as soreness, irritation, and temporary blurriness. These symptoms usually ease with rest and frequent blinking — they are temporary and do not permanently damage vision. This is a widely accepted consensus in ophthalmology, but it is not a conclusion drawn from the Cochrane review referenced here, so this point is rated as grade C evidence. The only factors that can cause irreversible eye damage in a short period are intense light sources such as welding arcs, ultraviolet radiation, and lasers. Eye injury from welding arcs, known as photic keratitis, is a legally recognized occupational disease; protection requires specialized goggles and face shields, not blue-light-blocking lenses — see Section 19, Item 10 on protection from dust, noise, and chemical hazards. For people staying up late and staring at screens, the only true emergency is severe eye pain, redness, a rainbow halo around lights, headache, nausea, and vomiting — these are signs of acute angle-closure glaucoma, which can damage the optic nerve within days and requires immediate emergency care — see Section 13, Item 6 on ophthalmic emergencies. This condition is more likely in people over 50, those with hyperopia, and those with a shallow anterior chamber, especially if they have dilated pupils in low light and maintain a forward-leaning posture for long periods. Chronic dry eye caused by prolonged screen use can also become a long-term medical issue requiring treatment, rather than a symptom that goes away after a good night’s sleep. If you experience persistent eye discomfort or a noticeable decline in vision, consult an ophthalmologist to identify the root cause — don’t assume a new pair of lenses will resolve the problem. For advice on preventing myopia in children and teens, see Section 30, Items 4, 12, and 9: get at least two hours of outdoor time daily, undergo mydriatic refraction tests, and avoid products marketed as “myopia cures.”\nEvidence A. Screen use commonly causes eye strain and dryness, which manifests as soreness, irritation, and temporary blurriness. These symptoms usually ease with rest and frequent blinking — they are temporary and do not permanently damage vision. This is a widely accepted consensus in ophthalmology, but it is not a conclusion drawn from the Cochrane review referenced here, so this point is rated as grade C evidence. The only factors that can cause irreversible eye damage in a short period are intense light sources such as welding arcs, ultraviolet radiation, and lasers. Eye injury from welding arcs, known as photic keratitis, is a legally recognized occupational disease; protection requires specialized goggles and face shields, not blue-light-blocking lenses — see Section 19, Item 10 on protection from dust, noise, and chemical hazards. For people staying up late and staring at screens, the only true emergency is severe eye pain, redness, a rainbow halo around lights, headache, nausea, and vomiting — these are signs of acute angle-closure glaucoma, which can damage the optic nerve within days and requires immediate emergency care — see Section 13, Item 6 on ophthalmic emergencies. This condition is more likely in people over 50, those with hyperopia, and those with a shallow anterior chamber, especially if they have dilated pupils in low light and maintain a forward-leaning posture for long periods. Chronic dry eye caused by prolonged screen use can also become a long-term medical issue requiring treatment, rather than a symptom that goes away after a good night’s sleep. If you experience persistent eye discomfort or a noticeable decline in vision, consult an ophthalmologist to identify the root cause — don’t assume a new pair of lenses will resolve the problem. For advice on preventing myopia in children and teens, see Section 30, Items 4, 12, and 9: get at least two hours of outdoor time daily, undergo mydriatic refraction tests, and avoid products marketed as “myopia cures.”\nPossible trade-off: The source summarizes the return this way: “Blue-light-blocking lenses provide no real benefit. Skipping them saves you money, and there’s no evidence they reduce eye strain or protect the retina compared to regular lenses. While they may ease temporary eye dryness and fatigue from screen use, the only things that truly damage eyes are welding arcs, ultraviolet radiation, lasers, and acute angle-closure glaucoma.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Singh S, Downie LE, Anderson AJ, Keller PR, White SJ, Ang M, Wolffsohn JS (2023). Blue-light filtering spectacle lenses for visual performance, sleep, and macular health in adults. Cochrane Database of Systematic Reviews, 8, CD013244.: https://doi.org/10.1002/14651858.CD013244.pub2\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-017 · Don’t treat blood donation as a health habit: claims that it “detoxifies, lowers cholesterol, and prevents heart attacks” lack randomized trial support, while frequent donation truly causes iron deficiency ### 17. Don’t treat blood donation as a health habit: claims that it “detoxifies, lowers cholesterol, and prevents heart attacks” lack randomized trial support, while frequent donation truly causes iron deficiency\n\n\n- Cost: There is no monetary cost. A single donation — including registration, drawing blood, and post-donation observation — takes about an hour. Over the following weeks, the body works to replenish the lost iron.\n\n- In plain terms: The idea that donating blood helps “detoxify,” lowers cholesterol, or prevents heart attacks is not reliable. Those conclusions stem from observational data, and people who regularly donate are generally healthier to begin with. When this baseline difference is accounted for, the original claim that “each additional yearly donation lowers mortality by 18.6%” drops to just 7.5%. One actual randomized trial found no difference in death rates between donors and non-donors. On the other hand, donating too often does make people feel weak and cold — precisely because of iron loss.\n\n- Benefit: The Kuopio study in Finland followed 2862 men aged 42–60 for nearly nine years. In the 24 months prior to tracking, 153 men donated blood; only one (0.7%) suffered an acute heart attack. Among the remaining 2529 non-donors, 316 (12.5%) experienced the same outcome (P<0.0001). After adjusting for age and other coronary risk factors, donors showed an 88% lower risk of heart attack; the relative risk was 0.12 (95% CI 0.02–0.86, P=0.035). However, this result came from an observational study without randomization. The Nordic SCANDAT database included 1182495 donors observed over 9526627 person-years; 15401 deaths occurred. After controlling for age and gender, each extra yearly donation lowered mortality by 18.6% (95% CI 16.8%–20.4%). Once the fact that only healthy individuals are allowed to donate was factored in, the benefit fell to 7.5% (95% CI 5.7%–9.4%). Researchers concluded this does not constitute solid proof of health benefits. The FeAST randomized trial enrolled 1277 patients with symptomatic peripheral artery disease; one group received regular blood removal every six months to reduce iron levels, while the other served as a control. Overall mortality rates were 125 out of 636 (20%) versus 148 out of 641 (23%). HR 0.85 (95% CI 0.67–1.08, P=0.17). Combined outcomes of death, heart attack, and stroke also showed no significant difference: 180 out of 205 (28% vs 32%) with HR 0.88 (95% CI 0.72–1.07, P=0.20). The INTERVAL trial involved 45263 whole-blood donors divided into three groups based on donation intervals: 12 weeks, 10 weeks, or 8 weeks for men; 16 weeks, 14 weeks, or 12 weeks for women. Shorter intervals indeed yielded more blood within two years (the 8-week group produced 1.69 extra units compared to the 12-week group, 95% CI 1.59–1.80). Yet no differences emerged in quality of life, physical activity, or cognitive function. However, more donors reported fatigue, shortness of breath, dizziness, lightheadedness, and restless legs — especially at night. Average hemoglobin and ferritin levels also dropped, and more donations were postponed due to low hemoglobin (all P<0.0001). Iron deficiency impairs heat production: ten women with iron-deficiency anemia, eight with depleted iron stores but no anemia, and twelve controls were immersed in 28°C water for 100 minutes. The anemia group’s rectal temperature averaged 36.0±0.2°C versus 36.2±0.1°C in controls (P=0.001); oxygen consumption was 5.28±0.26 versus 5.99±0.29 mL·min⁻¹·kg⁻¹ (P=0.04). Thyroid hormones thyroxine and triiodothyronine were also lower (P<0.002). This pattern occurs because donors are repeatedly screened for good health; the hypothesis that “removing iron protects the heart” has not been confirmed in randomized trials.\n\n- Evidence grade: A\n- Sources:Salonen JT, Tuomainen TP, Salonen R, Lakka TA, Nyyssönen K (1998). Donation of blood is associated with reduced risk of myocardial infarction. The Kuopio Ischaemic Heart Disease Risk Factor Study. American Journal of Epidemiology, 148(5), 445-451. ; Ullum H, Rostgaard K, Kamper-Jørgensen M, et al. (2015). Blood donation and blood donor mortality after adjustment for a healthy donor effect. Transfusion, 55(10), 2479-2485. ; Zacharski LR, Chow BK, Howes PS, et al. (2007). Reduction of iron stores and cardiovascular outcomes in patients with peripheral arterial disease: a randomized controlled trial. JAMA, 297(6), 603-610. ; Di Angelantonio E, Thompson SG, Kaptoge S, et al. (2017). Efficiency and safety of varying the frequency of whole blood donation (INTERVAL): a randomized trial of 45 000 donors. Lancet, 390(10110), 2360-2371. ; Beard JL, Borel MJ, Derr J (1990). Impaired thermoregulation and thyroid function in iron-deficiency anemia. American Journal of Clinical Nutrition, 52(5), 813-819. National Health Commission of China (NHC) et al. (2024-01-08). Notice on further improving the incentive and reward work for unpaid blood donors. \n\n- Notes: This entry does not oppose blood donation itself, but rather the notion that it serves as a personal health practice. Donated blood is used for others, and according to the beneficiary classification in this book, it falls under category 4, which refers to strangers. What actually benefits the donor is the policy-related perks. Article 14 of the Blood Donation Law stipulates that unpaid blood donors are exempt from fees related to blood collection, storage, separation, and testing when using blood services themselves; their spouses and direct relatives may also be exempt or receive fee reductions as specified by provincial governments. In January 2024, the National Health Commission announced that 55 provinces and regions have implemented policies allowing unpaid blood donors and their relatives to have such hospital fees waived directly at discharge. Those who receive the National Blood Donation Award are also eligible for local “three free” policies, which cover free public transport, free entry to government-run parks, and waived outpatient consultation fees at public hospitals. Donors should adhere to the legally mandated intervals: Article 9 of the Blood Donation Law states that each donation should be 200 milliliters at minimum and 400 milliliters at maximum, with at least six months between donations. The recommended age range for donation is 18–55 years. Do not shorten the interval merely to meet honor criteria or group targets. Women, those with lower body weight, and individuals with heavy menstrual flow already have limited iron reserves; regular donors may opt for a self-funded ferritin test. If persistent fatigue, cold intolerance, or restless legs at night occur after donation, these are not signs of “vital energy depletion” but likely due to iron deficiency; a blood test and ferritin check are advised, followed by iron supplementation and extended donation intervals as directed by a doctor. The evidence for cold intolerance specifically comes from a study involving just 2024 participants, and this figure is included here solely to illustrate the phenomenon, not to indicate how many people experience it.\nEvidence A. This entry does not oppose blood donation itself, but rather the notion that it serves as a personal health practice. Donated blood is used for others, and according to the beneficiary classification in this book, it falls under category 4, which refers to strangers. What actually benefits the donor is the policy-related perks. Article 14 of the Blood Donation Law stipulates that unpaid blood donors are exempt from fees related to blood collection, storage, separation, and testing when using blood services themselves; their spouses and direct relatives may also be exempt or receive fee reductions as specified by provincial governments. In January 2024, the National Health Commission announced that 55 provinces and regions have implemented policies allowing unpaid blood donors and their relatives to have such hospital fees waived directly at discharge. Those who receive the National Blood Donation Award are also eligible for local “three free” policies, which cover free public transport, free entry to government-run parks, and waived outpatient consultation fees at public hospitals. Donors should adhere to the legally mandated intervals: Article 9 of the Blood Donation Law states that each donation should be 200 milliliters at minimum and 400 milliliters at maximum, with at least six months between donations. The recommended age range for donation is 18–55 years. Do not shorten the interval merely to meet honor criteria or group targets. Women, those with lower body weight, and individuals with heavy menstrual flow already have limited iron reserves; regular donors may opt for a self-funded ferritin test. If persistent fatigue, cold intolerance, or restless legs at night occur after donation, these are not signs of “vital energy depletion” but likely due to iron deficiency; a blood test and ferritin check are advised, followed by iron supplementation and extended donation intervals as directed by a doctor. The evidence for cold intolerance specifically comes from a study involving just 2024 participants, and this figure is included here solely to illustrate the phenomenon, not to indicate how many people experience it.\nPossible trade-off: The source summarizes the return this way: “The idea that donating blood helps “detoxify,” lowers cholesterol, or prevents heart attacks is not reliable. Those conclusions stem from observational data, and people who regularly donate are generally healthier to begin with. When this baseline difference is accounted for, the original claim that “each additional yearly donation lowers mortality by 18.6%” drops to just 7.5%. One actual randomized trial found no difference in death rates between donors and non-donors. On the other hand, donating too often does make people feel weak and cold — precisely because of iron loss.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Salonen JT, Tuomainen TP, Salonen R, Lakka TA, Nyyssönen K (1998). Donation of blood is associated with reduced risk of myocardial infarction. The Kuopio Ischaemic Heart Disease Risk Factor Study. American Journal of Epidemiology, 148(5), 445-451.: https://doi.org/10.1093/oxfordjournals.aje.a009669\nUllum H, Rostgaard K, Kamper-Jørgensen M, et al. (2015). Blood donation and blood donor mortality after adjustment for a healthy donor effect. Transfusion, 55(10), 2479-2485.: https://doi.org/10.1111/trf.13205\nZacharski LR, Chow BK, Howes PS, et al. (2007). Reduction of iron stores and cardiovascular outcomes in patients with peripheral arterial disease: a randomized controlled trial. JAMA, 297(6), 603-610.: https://doi.org/10.1001/jama.297.6.603\nDi Angelantonio E, Thompson SG, Kaptoge S, et al. (2017). Efficiency and safety of varying the frequency of whole blood donation (INTERVAL): a randomised trial of 45 000 donors. Lancet, 390(10110), 2360-2371.: https://doi.org/10.1016/S0140-6736(17)31928-1\nBeard JL, Borel MJ, Derr J (1990). Impaired thermoregulation and thyroid function in iron-deficiency anemia. American Journal of Clinical Nutrition, 52(5), 813-819.: https://doi.org/10.1093/ajcn/52.5.813\n全国人大常委会 (1997). 中华人民共和国献血法（第二、九、十四条）.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf5e71801f9\n国家卫生健康委等 (2024-01-08). 关于进一步做好无偿献血者激励奖励工作的通知.: https://www.gov.cn/zhengce/zhengceku/202401/content_6924875.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-018 · Don’t rely on generic health check packages to prevent disease; instead, get the evidence‑based screenings appropriate for your age and gender. ### 18. Don’t rely on generic health check packages to prevent disease; instead, get the evidence‑based screenings appropriate for your age and gender.\n\n\n- Cost: There’s no cost at all; you even save hundreds to thousands of yuan each year by avoiding these packages. The trade‑off is simply remembering which tests you need and how often to get them.\n\n- In plain terms: People who regularly undergo generic health checks have the same mortality rates as those who don’t, including deaths from cardiovascular disease and cancer. It’s enough to get the evidence‑based screenings that match your age and gender. Individuals over 35 can have their blood pressure measured for free once a year, and those 65 or older receive a free annual health check.\n\n- Benefit: The 2019 update of a Cochrane systematic review included 17 randomized controlled trials. When looking at overall mortality, data from 11 of those trials involving 233,298 participants and 21,535 deaths showed no difference: the RR was 1.00 (95% CI 0.97–1.03). For deaths from cardiovascular disease, nine trials with 170,227 participants and 6,237 deaths yielded an RR of 1.05 (95% CI 0.94–1.16); for cancer deaths, eight trials with 139,290 participants and 3,663 deaths gave an RR of 1.01 (95% CI 0.92–1.12). In each case there was no meaningful difference. The authors concluded that generic health checks are unlikely to provide any real benefit. As part of the national basic public health service, residents aged 35 and older can have their blood pressure measured for free each year, while those 65 and older receive a free annual physical exam. This exam includes a physical examination, complete blood count, urinalysis, fasting blood glucose, electrocardiogram, and tests for liver function (AST, ALT, total bilirubin), kidney function (serum creatinine, blood urea), and lipid profile (total cholesterol, triglycerides, LDL‑C, HDL‑C). An abdominal ultrasound of the liver, gallbladder, pancreas, and spleen is also offered nationwide.\n\n- Evidence grade: A\n- Sources:Krogsbøll LT, Jørgensen KJ, Gøtzsche PC (2019). General health checks in adults for reducing morbidity and mortality from disease. Cochrane Database of Systematic Reviews, 1, CD009009. ; National Health and Family Planning Commission (2017). National Basic Public Health Service Specifications (Third Edition) (Health Management Services for the Elderly, Health Management Services for Hypertensive Patients). \n\n- Notes: What we’re discouraging is using annual check‑up packages as a preventive measure; it doesn’t mean you should skip all tests. The free annual blood pressure measurement for those over 35 and the free annual physical for seniors are already part of the national public health program, so there’s no need to pay for them. Get tested for any condition you have a reason to screen for. Information on blood pressure, blood glucose, and hepatitis B can be found in sections 7, 8, and 14 of Chapter 1; breast, cervical, and colorectal cancer screening details appear in sections 17, 18, and 19. Helicobacter pylori testing and low‑dose CT screening are covered in sections 23 and 24. Bone density testing for women over 65 is described in section 39. If you’ve engaged in high‑risk behaviors, follow the guidance in section 31. The recommended ages and intervals for each test are listed there. Feel free to attend any employer‑sponsored or other paid health screenings; the warning applies only to buying full packages or adding extra tests at your own expense. People with chronic diseases, symptoms, or those prescribed tests by a doctor are excluded from this advice — those are medical treatments, not screening. The most commonly offered tests with little or no evidence base are tumor markers and whole‑body imaging; see section 7 for PET‑CT scans and tumor marker panels. For cases of elevated uric acid or silent gallstones, refer to sections 19 and 20 respectively. Finally, note that most of the Cochrane trials were conducted in high‑income countries where healthcare access is easy; this conclusion may not be directly applicable to regions with limited medical resources.\nEvidence A. What we’re discouraging is using annual check‑up packages as a preventive measure; it doesn’t mean you should skip all tests. The free annual blood pressure measurement for those over 35 and the free annual physical for seniors are already part of the national public health program, so there’s no need to pay for them. Get tested for any condition you have a reason to screen for. Information on blood pressure, blood glucose, and hepatitis B can be found in sections 7, 8, and 14 of Chapter 1; breast, cervical, and colorectal cancer screening details appear in sections 17, 18, and 19. Helicobacter pylori testing and low‑dose CT screening are covered in sections 23 and 24. Bone density testing for women over 65 is described in section 39. If you’ve engaged in high‑risk behaviors, follow the guidance in section 31. The recommended ages and intervals for each test are listed there. Feel free to attend any employer‑sponsored or other paid health screenings; the warning applies only to buying full packages or adding extra tests at your own expense. People with chronic diseases, symptoms, or those prescribed tests by a doctor are excluded from this advice — those are medical treatments, not screening. The most commonly offered tests with little or no evidence base are tumor markers and whole‑body imaging; see section 7 for PET‑CT scans and tumor marker panels. For cases of elevated uric acid or silent gallstones, refer to sections 19 and 20 respectively. Finally, note that most of the Cochrane trials were conducted in high‑income countries where healthcare access is easy; this conclusion may not be directly applicable to regions with limited medical resources.\nPossible trade-off: The source summarizes the return this way: “People who regularly undergo generic health checks have the same mortality rates as those who don’t, including deaths from cardiovascular disease and cancer. It’s enough to get the evidence‑based screenings that match your age and gender. Individuals over 35 can have their blood pressure measured for free once a year, and those 65 or older receive a free annual health check.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Krogsbøll LT, Jørgensen KJ, Gøtzsche PC (2019). General health checks in adults for reducing morbidity and mortality from disease. Cochrane Database of Systematic Reviews, 1, CD009009.: https://doi.org/10.1002/14651858.CD009009.pub3\n国家卫生计生委 (2017). 国家基本公共卫生服务规范（第三版）（老年人健康管理服务、高血压患者健康管理服务）.: https://www.nhc.gov.cn/ewebeditor/uploadfile/2017/04/20170417104506514.pdf\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-019 · Don’t start taking uric‑acid‑lowering drugs just because a checkup shows high uric acid but you’ve never had symptoms ### 19. Don’t start taking uric‑acid‑lowering drugs just because a checkup shows high uric acid but you’ve never had symptoms\n\n\n- Cost: There’s no cost at all; you also avoid long‑term medication expenses, regular follow‑ups, and the risks linked to unnecessary drug use.\n\n- In plain terms: People whose uric acid levels are high but who’ve never had gout attacks or tophus deposits mainly gain peace of mind from taking uric‑acid‑lowering drugs. According to calculations by the American College of Rheumatology, you’d need to treat 24 people for three full years just to prevent a single gout episode. These drugs also won’t protect your kidneys; in randomized trials the rate of kidney‑function decline was identical in patients taking them and those on a placebo. What truly helps is keeping weight, alcohol, and sugary drinks in check — and only treating gout after an actual attack occurs.\n\n- Benefit: The 2020 gout guidelines from the American College of Rheumatology address asymptomatic hyperuricemia, defined as blood uric‑acid levels above 6.8 mg/dL in people who’ve never had gout or tophus. Under certain conditions the guidelines advise against initiating any uric‑acid‑lowering therapy — drugs such as allopurinol, febuxostat, or probenecid. Evidence supporting this recommendation is rated “high.” A footnote clarifies that, based on attributable risk, 24 patients must be treated for three years to prevent one gout episode. The CKD‑FIX trial enrolled 363 participants with stage 3 or 4 chronic kidney disease; they had no gout history but faced a higher risk of worsening kidney function. One group received 100–300 mg of allopurinol daily while the other got a placebo; after 104 weeks the annual change in eGFR — a key kidney‑function marker measured in mL/min/1.73 m² — was –3.33 (95 % CI –4.11 to –2.55) in the drug group versus –3.23 (–3.98 to –2.47) in the placebo group. The difference between groups was –0.10 (–1.18 to 0.97), with a P‑value of 0.85, meaning kidney‑function decline proceeded at the same pace. Serious adverse events occurred in 46 % of patients on allopurinol versus 44 % on placebo. The PERL trial involved 530 type 1 diabetics with early‑to‑moderate diabetic kidney disease; after three years of allopurinol therapy the drug was withdrawn for two months to gauge its effect. Allopurinol lowered blood uric‑acid from 6.1 mg/dL to 3.9 mg/dL, yet after discontinuation the eGFR difference between groups narrowed to just 0.001 mL/min/1.73 m² (95 % CI –1.9 to 1.9, P = 0.99). Moreover, urinary albumin excretion rose 40 % (range 0–80 %) in the allopurinol group. The apparent “benefit” stems largely from the intuitive notion that any elevated marker warrants medication.\n\n- Evidence grade: A\n- Sources: FitzGerald JD, Dalbeth N, Mikuls T, et al. (2020). 2020 American College of Rheumatology Guideline for the Management of Gout. Arthritis Care & Research, 72(6), 744-760 (Table 1 and footnotes). ; Badve SV, Doria A, Galecki AT, Spino C, et al. (2020). Serum Urate Lowering with Allopurinol and Kidney Function in Type 1 Diabetes. New England Journal of Medicine, 382(26), 2493-2503. \n\n- Notes: This recommendation specifically discourages lifelong uric‑acid‑lowering therapy in people who’ve never experienced gout; it does not imply that high uric‑acid levels are harmless. The same guidelines outline exceptions where treatment may be warranted: first‑time gout attacks accompanied by stage 3 or higher chronic kidney disease, blood uric‑acid levels exceeding 9 mg/dL (≈535 µmol/L), or a history of uric‑acid kidney stones. Those who’ve already had gout attacks, have tophus deposits, or show bone erosion on imaging should indeed start medication — see Section 16, Item 9 for details. Roughly 7.4 % of Han Chinese carry the HLA‑B*5801 genotype, compared to just 0.7 % of Caucasians; carriers face a markedly higher risk of life‑threatening hypersensitivity reactions, with Asian patients three times more prone to severe skin syndromes than white patients. Given this risk, it’s prudent to avoid allopurinol unless absolutely necessary; testing for the HLA‑B*5801 variant before prescribing is advisable, as noted in Section 16, Item 9. The kidney studies involved patients with chronic kidney disease or type 1 diabetes, so their findings shouldn’t be extrapolated to suggest that high uric‑acid levels are completely benign for all kidneys. They merely refute the claim that uric‑acid‑lowering drugs protect kidney function.\nEvidence A. This recommendation specifically discourages lifelong uric‑acid‑lowering therapy in people who’ve never experienced gout; it does not imply that high uric‑acid levels are harmless. The same guidelines outline exceptions where treatment may be warranted: first‑time gout attacks accompanied by stage 3 or higher chronic kidney disease, blood uric‑acid levels exceeding 9 mg/dL (≈535 µmol/L), or a history of uric‑acid kidney stones. Those who’ve already had gout attacks, have tophus deposits, or show bone erosion on imaging should indeed start medication — see Section 16, Item 9 for details. Roughly 7.4 % of Han Chinese carry the HLA‑B*5801 genotype, compared to just 0.7 % of Caucasians; carriers face a markedly higher risk of life‑threatening hypersensitivity reactions, with Asian patients three times more prone to severe skin syndromes than white patients. Given this risk, it’s prudent to avoid allopurinol unless absolutely necessary; testing for the HLA‑B*5801 variant before prescribing is advisable, as noted in Section 16, Item 9. The kidney studies involved patients with chronic kidney disease or type 1 diabetes, so their findings shouldn’t be extrapolated to suggest that high uric‑acid levels are completely benign for all kidneys. They merely refute the claim that uric‑acid‑lowering drugs protect kidney function.\nPossible trade-off: The source summarizes the return this way: “People whose uric acid levels are high but who’ve never had gout attacks or tophus deposits mainly gain peace of mind from taking uric‑acid‑lowering drugs. According to calculations by the American College of Rheumatology, you’d need to treat 24 people for three full years just to prevent a single gout episode. These drugs also won’t protect your kidneys; in randomized trials the rate of kidney‑function decline was identical in patients taking them and those on a placebo. What truly helps is keeping weight, alcohol, and sugary drinks in check — and only treating gout after an actual attack occurs.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: FitzGerald JD, Dalbeth N, Mikuls T, et al. (2020). 2020 American College of Rheumatology Guideline for the Management of Gout. Arthritis Care & Research, 72(6), 744-760（表 1 及其脚注）.: https://doi.org/10.1002/acr.24180\nBadve SV, Pascoe EM, Tiku A, et al. (2020). Effects of Allopurinol on the Progression of Chronic Kidney Disease. New England Journal of Medicine, 382(26), 2504-2513.: https://doi.org/10.1056/NEJMoa1915833\nDoria A, Galecki AT, Spino C, et al. (2020). Serum Urate Lowering with Allopurinol and Kidney Function in Type 1 Diabetes. New England Journal of Medicine, 382(26), 2493-2503.: https://doi.org/10.1056/NEJMoa1916624\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-020 · Don’t have a gallbladder removed prophylactically just because an ultrasound found gallstones but you’ve never felt any pain ### 20. Don’t have a gallbladder removed prophylactically just because an ultrasound found gallstones but you’ve never felt any pain\n\n\n- Cost: There’s no cost at all — you even avoid the expense of general anesthesia and a hospital stay. The trade-off is simply remembering a few warning signs that mean you must seek medical care right away.\n- In plain terms: For people with gallstones but no pain, roughly 80% remained symptom-free over the next nine years. Without any intervention, only about 0.1% to 0.3% develop acute cholecystitis or pancreatitis each year. Gallbladder removal isn’t risk-free either: roughly 1.5% of patients suffer bile duct injury. That’s why European and UK medical guidelines recommend against surgery when there are no symptoms.\n- Benefit: In Italy, the MICOL study followed 11,229 people aged 29 to 69 using ultrasound screening. Of those, 856 had gallstones; 580 had none at all. After an average of 8.7 years of follow-up, 453 of those 580 (78.1%) stayed symptom-free, 61 (10.5%) experienced mild symptoms, and 66 (11.4%) had severe symptoms. During that time, 189 gallbladder removals were performed, and 41.3% of those surgeries were on patients without any symptoms. The study authors concluded that watchful waiting remains the best approach for most patients. Another US study of 691 patients with gallstones showed that among 135 symptom-free patients followed for an average of 58 months, only 10% developed symptoms and 7% needed surgery. Of all 50 deaths recorded, just two were linked to the bile ducts, and both occurred in patients with symptoms. The authors stressed that people with silent gallstones shouldn’t undergo surgery before symptoms appear. UK NICE guidelines explicitly state that people with no symptoms and normal bile ducts don’t need treatment. European liver disease guidelines note that each year, 0.7% to 2.5% of symptom-free patients develop symptoms, while 0.1% to 0.3% suffer acute cholecystitis, pancreatitis, jaundice, or cholangitis. After the first episode of pain, that risk rises to 1% to 3% annually. Swedish national data show that 1.5% of 51,041 gallbladder removals cause bile duct injury, with 0.3% resulting in partial or total duct rupture; mortality within a year is 3.9% for those with injury versus 1.1% otherwise. Even after surgery, 10% to 40% of patients still experience discomfort. Overall, guidelines agree that surgery doesn’t extend life expectancy for symptom-free patients, and the procedure’s risks outweigh those of leaving the organ intact. Waiting until symptoms appear also saves money. One 1983 estimate found that a 30-year-old man who chooses prophylactic removal lives 4 days less on average, while a 50-year-old loses 18 days. To date, no randomized trials have compared prophylactic removal to watchful waiting, yet the idea that “it’s better to remove it now before pain starts” remains common.\n- Evidence grade: A\n- Sources:Festi D, Reggiani ML, Attili AF, et al. (2010). Natural history of gallstone disease: Expectant management or active treatment? Results from a population-based cohort study. Journal of Gastroenterology and Hepatology, 25(4), 719-724. ; McSherry CK, Ferstenberg H, Calhoun WF, Lahman E, Virshup M (1985). The natural history of diagnosed gallstone disease in symptomatic and asymptomatic patients. Annals of Surgery, 202(1), 59-63. ; National Institute for Health and Care Excellence (2014). Gallstone disease: diagnosis and management. NICE guideline CG188, clauses 1.2.1, 1.3.1. ; European Association for the Study of the Liver (2016). EASL Clinical Practice Guidelines on the prevention, diagnosis and treatment of gallstones. Journal of Hepatology, 65(1), 146-181. ; Törnqvist B, Strömberg C, Persson G, Nilsson M (2012). Effect of intended intraoperative cholangiography and early detection of bile duct injury on survival after cholecystectomy: population based cohort study. BMJ, 345, e6457. ; Ransohoff DF, Gracie WA, Wolfenson LB, Neuhauser D (1983). Prophylactic cholecystectomy or expectant management for silent gallstones. A decision analysis to assess survival. Annals of Internal Medicine, 99(2), 199-204. ; Gurusamy KS, Samraj K (2007). Cholecystectomy versus no cholecystectomy in patients with silent gallstones. Cochrane Database of Systematic Reviews, CD006230. ; Opposite: Venneman NG, Buskens E, Besselink MG, et al. (2005). Small gallstones are associated with increased risk of acute pancreatitis: potential benefits of prophylactic cholecystectomy? American Journal of Gastroenterology, 100(11), 2540-2550. ; Biliary Surgery Group of Chinese Medical Doctor Association, Biliary Surgery Committee of Chinese Medical Doctor Association (2022). Expert consensus on surgical treatment of benign gallbladder diseases (2021 edition). Chinese Journal of Surgery, 60(1), 4-9. (Full text requires subscription, not available); Ibid. (2022). Interpretation of "Expert Consensus on Surgical Treatment of Benign Gallbladder Diseases (2021 Edition)". Chinese Journal of Surgery, 60(4), 337-342. \n- Notes: This topic is still debated. China’s 2021 expert consensus on biliary surgery includes some asymptomatic gallstone cases as surgical candidates, and related commentary highlights this controversy as a key point of discussion. The exact criteria for those exceptions haven’t been verified yet. Another counterpoint concerns small stones: those under 5 mm are more closely linked to pancreatitis, and Dutch research suggests prophylactic removal might either extend or shorten life depending on how common and severe pancreatitis is in a given population. European guidelines do list two exceptions: porcelain gallbladder and gallstones over 1 cm alongside large polyps — both warrant removal. Removal may also be considered during other major abdominal surgeries. Crucially, this advice applies only to stones inside the gallbladder with no prior symptoms; stones in the common bile duct are a completely different matter. UK and European guidelines both stress that stones in the bile duct must be removed along with the gallbladder, regardless of symptoms. Seek emergency care immediately if you experience persistent upper abdominal pain, fever, chills, yellowing of the eyes or skin, or dark urine. When a doctor recommends surgery after reviewing imaging, ask which specific criteria prompted that decision — whether it’s bile duct involvement, polyps, or abnormal gallbladder walls — so you can weigh those factors against this general guideline, which is meant to discourage surgery without any valid medical reason. Both cited studies tracked patients over 4 to 9 years, focusing on what happens when no intervention is taken; they don’t compare treatment effectiveness. Longer follow-ups would likely show a higher rate of symptom development. 〔61.6〕 〔50.2〕 〔46.3〕 〔188〕 〔2016〕\nEvidence A. This topic is still debated. China’s 2021 expert consensus on biliary surgery includes some asymptomatic gallstone cases as surgical candidates, and related commentary highlights this controversy as a key point of discussion. The exact criteria for those exceptions haven’t been verified yet. Another counterpoint concerns small stones: those under 5 mm are more closely linked to pancreatitis, and Dutch research suggests prophylactic removal might either extend or shorten life depending on how common and severe pancreatitis is in a given population. European guidelines do list two exceptions: porcelain gallbladder and gallstones over 1 cm alongside large polyps — both warrant removal. Removal may also be considered during other major abdominal surgeries. Crucially, this advice applies only to stones inside the gallbladder with no prior symptoms; stones in the common bile duct are a completely different matter. UK and European guidelines both stress that stones in the bile duct must be removed along with the gallbladder, regardless of symptoms. Seek emergency care immediately if you experience persistent upper abdominal pain, fever, chills, yellowing of the eyes or skin, or dark urine. When a doctor recommends surgery after reviewing imaging, ask which specific criteria prompted that decision — whether it’s bile duct involvement, polyps, or abnormal gallbladder walls — so you can weigh those factors against this general guideline, which is meant to discourage surgery without any valid medical reason. Both cited studies tracked patients over 4 to 9 years, focusing on what happens when no intervention is taken; they don’t compare treatment effectiveness. Longer follow-ups would likely show a higher rate of symptom development. 〔61.6〕 〔50.2〕 〔46.3〕 〔188〕 〔2016〕\nPossible trade-off: The source summarizes the return this way: “For people with gallstones but no pain, roughly 80% remained symptom-free over the next nine years. Without any intervention, only about 0.1% to 0.3% develop acute cholecystitis or pancreatitis each year. Gallbladder removal isn’t risk-free either: roughly 1.5% of patients suffer bile duct injury. That’s why European and UK medical guidelines recommend against surgery when there are no symptoms.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Festi D, Reggiani ML, Attili AF, et al. (2010). Natural history of gallstone disease: Expectant management or active treatment? Results from a population-based cohort study. Journal of Gastroenterology and Hepatology, 25(4), 719-724.: https://doi.org/10.1111/j.1440-1746.2009.06146.x\nMcSherry CK, Ferstenberg H, Calhoun WF, Lahman E, Virshup M (1985). The natural history of diagnosed gallstone disease in symptomatic and asymptomatic patients. Annals of Surgery, 202(1), 59-63.: https://doi.org/10.1097/00000658-198507000-00009\nNational Institute for Health and Care Excellence (2014). Gallstone disease: diagnosis and management. NICE guideline CG188，第 1.2.1、1.3.1 条.: https://www.nice.org.uk/guidance/cg188/chapter/Recommendations\nEuropean Association for the Study of the Liver (2016). EASL Clinical Practice Guidelines on the prevention, diagnosis and treatment of gallstones. Journal of Hepatology, 65(1), 146-181.: https://doi.org/10.1016/j.jhep.2016.03.005\nTörnqvist B, Strömberg C, Persson G, Nilsson M (2012). Effect of intended intraoperative cholangiography and early detection of bile duct injury on survival after cholecystectomy: population based cohort study. BMJ, 345, e6457.: https://doi.org/10.1136/bmj.e6457\nRansohoff DF, Gracie WA, Wolfenson LB, Neuhauser D (1983). Prophylactic cholecystectomy or expectant management for silent gallstones. A decision analysis to assess survival. Annals of Internal Medicine, 99(2), 199-204.: https://doi.org/10.7326/0003-4819-99-2-199\nGurusamy KS, Samraj K (2007). Cholecystectomy versus no cholecystectomy in patients with silent gallstones. Cochrane Database of Systematic Reviews, CD006230.: https://doi.org/10.1002/14651858.CD006230.pub2\n反方：Venneman NG, Buskens E, Besselink MG, et al. (2005). Small gallstones are associated with increased risk of acute pancreatitis: potential benefits of prophylactic cholecystectomy? American Journal of Gastroenterology, 100(11), 2540-2550.: https://doi.org/10.1111/j.1572-0241.2005.00317.x\n中华医学会外科学分会胆道外科学组, 中国医师协会外科医师分会胆道外科医师委员会 (2022). 胆囊良性疾病外科治疗的专家共识（2021版）. 中华外科杂志, 60(1), 4-9.: https://doi.org/10.3760/cma.j.cn112139-20210811-00373\n同上 (2022). 《胆囊良性疾病外科治疗的专家共识（2021版）》解读. 中华外科杂志, 60(4), 337-342.: https://doi.org/10.3760/cma.j.cn112139-20220119-00031\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-021 · Don’t cut calcium out to prevent kidney stones ### 21. Don’t cut calcium out to prevent kidney stones \n\n- Cost: No cost at all. In fact, it’s easier — no need to constantly watch what foods contain calcium. \n- In plain terms: People who’ve had calcium oxalate stones are often advised to limit calcium intake, but randomized trials show the opposite. A study with 120 men who repeatedly developed stones divided them into two groups: one ate a normal amount of calcium while cutting back on animal protein and salt; the other followed a traditional low‑calcium diet. After five years, recurrence rates were 12 out of 60 versus 23 out of 60 — meaning the normal‑calcium group had half the risk. UK guidelines also advise against restricting calcium. \n- Benefit: This five‑year randomized trial enrolled 120 men with recurrent calcium oxalate stones and high urinary calcium levels. One group consumed 30 mmol of calcium daily, reduced animal protein to 52 g per day, and limited salt to 50 mmol of sodium chloride; the control group ate only 10 mmol of calcium daily. Over five years, recurrence occurred in 12/60 versus 23/60 participants. The unadjusted relative risk was 0.49 (95% CI 0.24–0.98; P = 0.04), indicating half the risk with normal calcium intake. Both groups saw a similar drop in urinary calcium — about 170 mg per day — but oxalate excretion fell by 7.2 mg/day in the normal‑calcium group versus a rise of 5.4 mg/day in the low‑calcium group. NICE guideline NG118 states adults should aim for 700–1200 mg of calcium daily; children and teens need 350–1000 mg per day. The perception that cutting calcium is beneficial stems from the intuitive idea that “stones are made of calcium, so less calcium must help.” \n- Evidence grade: A \n- Sources:Borghi L, Schianchi T, Meschi T, et al. (2002). Comparison of two diets for the prevention of recurrent stones in idiopathic hypercalciuria. New England Journal of Medicine, 346(2), 77-84. ; National Institute for Health and Care Excellence (2019). Renal and ureteric stones: assessment and management. NICE guideline NG118, clause 1.8.1. \n- Notes: Caveats: This trial involved only men with recurrent calcium oxalate stones and high urinary calcium; results may not apply to all stone types. Moreover, the intervention group simultaneously reduced protein and salt intake, so some benefits could stem from those changes rather than calcium alone. This advice specifically discourages actively eliminating calcium‑rich foods — it does not advocate extra calcium supplementation. For any need to add calcium pills, consult your physician. Regarding hydration, see Section 16, Item 8: drinking 2.5–3 L of water daily after a stone episode.\nEvidence A. Caveats: This trial involved only men with recurrent calcium oxalate stones and high urinary calcium; results may not apply to all stone types. Moreover, the intervention group simultaneously reduced protein and salt intake, so some benefits could stem from those changes rather than calcium alone. This advice specifically discourages actively eliminating calcium‑rich foods — it does not advocate extra calcium supplementation. For any need to add calcium pills, consult your physician. Regarding hydration, see Section 16, Item 8: drinking 2.5–3 L of water daily after a stone episode.\nPossible trade-off: The source summarizes the return this way: “People who’ve had calcium oxalate stones are often advised to limit calcium intake, but randomized trials show the opposite. A study with 120 men who repeatedly developed stones divided them into two groups: one ate a normal amount of calcium while cutting back on animal protein and salt; the other followed a traditional low‑calcium diet. After five years, recurrence rates were 12 out of 60 versus 23 out of 60 — meaning the normal‑calcium group had half the risk. UK guidelines also advise against restricting calcium.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Borghi L, Schianchi T, Meschi T, et al. (2002). Comparison of two diets for the prevention of recurrent stones in idiopathic hypercalciuria. New England Journal of Medicine, 346(2), 77-84.: https://doi.org/10.1056/NEJMoa010369\nNational Institute for Health and Care Excellence (2019). Renal and ureteric stones: assessment and management. NICE guideline NG118，第 1.8.1 条.: https://www.nice.org.uk/guidance/ng118/chapter/Recommendations\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-022 · Don’t buy crystals, bracelets, or Pixiu figurines for “good luck,” “wealth attraction,” or “health benefits” ### 22. Don’t buy crystals, bracelets, or Pixiu figurines for “good luck,” “wealth attraction,” or “health benefits”\n\n\n- Cost: There is no monetary cost involved. The only requirement is to avoid listing “good luck,” “health benefits,” or similar claims as reasons for purchase. The real challenge is resisting the urge to buy them when everyone else is wearing them and talking about their magical powers.\n\n- In plain terms: There is absolutely no verifiable evidence supporting claims that wearing such items can change one’s fate, attract wealth, or improve health. These assertions work on the same principle as fortune-telling: they are phrased so vaguely that people naturally interpret them as applying to themselves. Any explicit health or fortune-related claims made by sellers would constitute illegal false advertising; in 2026, several livestream shops were penalized for exactly this reason. Buying them purely as decorative accessories is perfectly fine, but allocating extra funds specifically for “luck enhancement” is what this guidance aims to prevent.\n\n- Benefit: Classic classroom experiments demonstrate that when participants receive the same generic “personality analysis,” they almost universally deem it accurate. This phenomenon is known as the Barnum effect, and it explains why many people feel that wearing these items somehow improves their lives. The underlying conclusion is simple: personal acceptance of a vague statement does not validate its factual accuracy. A notable official case involves a jewelry shop in Sihui, Guangdong, which was penalized by China’s State Administration for Market Regulation on June 4, 2026. During livestream sales, the shop falsely advertised that its products could prevent rheumatism, boost immunity, improve sleep, and even clear blood vessels. By fabricating elaborate narratives, the business misled consumers, violating Article 9, Paragraph 1 of China’s Anti-Unfair Competition Law. Only 34 people actually need to be aware of this principle for it to have a meaningful impact on consumer behavior.\n\n- Evidence grade: B\n- Sources: Forer BR (1949). The fallacy of personal validation: A classroom demonstration of gullibility. Journal of Abnormal and Social Psychology. ; State Administration for Market Regulation of China (2026). The State Administration for Market Regulation of China announced a number of typical cases of "cracking down on counterfeiting" in traditional craft markets. \n\n- Notes: This entry serves one main purpose: to emphasize that there is no scientific basis for any claimed benefits, nor any measurable predictive power. It does not pass judgment on personal beliefs or cultural traditions, nor does it discourage buying such items as gifts, mementos, or family heirlooms. Two points must be clearly distinguished: legally enforceable claims about product performance can be reported to authorities, while vague notions like “good luck” lack any research support and cannot be proven false; thus, personal budget control is the only practical safeguard. Before purchasing, treat the item strictly as a decorative piece and ask yourself: “If it offered no magical benefits at all, would I still pay this price?” For guidance on verifying materials and certifications, or why treating them as investments is unwise, refer to Sections 5.33 and 5.34. Information on spending money on fortune-tellers is provided in Section 5.15. 〔33〕\nEvidence B. This entry serves one main purpose: to emphasize that there is no scientific basis for any claimed benefits, nor any measurable predictive power. It does not pass judgment on personal beliefs or cultural traditions, nor does it discourage buying such items as gifts, mementos, or family heirlooms. Two points must be clearly distinguished: legally enforceable claims about product performance can be reported to authorities, while vague notions like “good luck” lack any research support and cannot be proven false; thus, personal budget control is the only practical safeguard. Before purchasing, treat the item strictly as a decorative piece and ask yourself: “If it offered no magical benefits at all, would I still pay this price?” For guidance on verifying materials and certifications, or why treating them as investments is unwise, refer to Sections 5.33 and 5.34. Information on spending money on fortune-tellers is provided in Section 5.15. 〔33〕\nPossible trade-off: The source summarizes the return this way: “There is absolutely no verifiable evidence supporting claims that wearing such items can change one’s fate, attract wealth, or improve health. These assertions work on the same principle as fortune-telling: they are phrased so vaguely that people naturally interpret them as applying to themselves. Any explicit health or fortune-related claims made by sellers would constitute illegal false advertising; in 2026, several livestream shops were penalized for exactly this reason. Buying them purely as decorative accessories is perfectly fine, but allocating extra funds specifically for “luck enhancement” is what this guidance aims to prevent.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Forer BR (1949). The fallacy of personal validation: A classroom demonstration of gullibility. Journal of Abnormal and Social Psychology.: https://doi.org/10.1037/h0059240\n国家市场监督管理总局 (2026). 市场监管总局公布一批传统工艺市场「打假清源」典型案例.: https://www.samr.gov.cn/xw/zj/art/2026/art_1529399cfe874b8780c4496eb0158020.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-023 · Don’t expect shopping to lift your mood or boost your sense of self-worth ### 23. Don’t expect shopping to lift your mood or boost your sense of self-worth\n\n- Cost: No cost at all. The hard part is resisting the urge to buy things when you’re feeling down.\n- In plain terms: On average, people who place a higher value on money and material possessions report lower levels of happiness. This conclusion comes from pooled analyses of hundreds of studies, though the link between the two is fairly weak and it’s unclear which factor drives the other. Other research comparing spending on experiences versus physical goods found that money spent on experiences tends to bring more satisfaction. So when you’re in a bad mood, reallocating your budget toward a day out or a meal with friends is far more likely to help than adding more items to your shopping cart.\n- Benefit: This meta-analysis combined data from 259 independent studies, covering a total of 753 effect sizes. The results showed that individuals who prioritize material possessions tend to report lower happiness levels. On the most commonly used multi-dimensional well‑being scale, the correlation coefficient was r = –0.19 (adjusted ρ = –0.24). When only the single dimension of “valuing money” was measured, the correlation weakened to r = –0.08 to –0.11. The strength of this link varied depending on the specific outcome measured: it was strongest with risky health‑related and consumption behaviors and negative self‑evaluations (r = –0.28 to –0.44) and weakest with overall life satisfaction and negative emotions (r = –0.13 to –0.15). Mediation analyses suggested that this negative relationship may arise because psychological needs remain unmet. Another set of studies asked different groups of participants whether spending on experiences or on goods made them happier; respondents consistently chose experiences. Laboratory experiments confirmed this: recalling a purchase made for an experience produced a better mood than recalling a purchase of a physical item. Both studies used overseas samples, so these findings don’t apply to the Chinese population.\n- Evidence grade: B\n- Sources:Dittmar H, Bond R, Hurst M, Kasser T (2014). The relationship between materialism and personal well-being: A meta-analysis. Journal of Personality and Social Psychology, 107(5), 879-924. ; Van Boven L, Gilovich T (2003). To do or to have? That is the question. Journal of Personality and Social Psychology, 85(6), 1193-1202. \n- Notes: Caveats: Most of the included studies surveyed the same group of people at a single point in time, so they can’t determine which factor comes first. The authors themselves note that further experiments and long‑term follow‑ups are needed to clarify the direction of this relationship. Therefore, this recommendation should not be interpreted as “shopping makes people unhappy”; rather, it means “relying on shopping to improve your mood is unlikely to succeed.” The overall correlation is modest: r = –0.19 accounts for only a few percentage points of variation, and individual differences are considerable. Since both studies used foreign samples, there are no comparable Chinese data to cite. This advice does not discourage spending on items you genuinely enjoy; it simply warns against using shopping as a mood‑regulation tool, as that can lead to repeated impulse buys when you’re feeling down. Specific ways to save money are described in Section 5. Evidence‑based strategies for coping with low mood can be found in the latter part of Section 22 and in Section 29. Information on budgeting to “outperform” others is covered in Item 24 of this section.\nEvidence B. Caveats: Most of the included studies surveyed the same group of people at a single point in time, so they can’t determine which factor comes first. The authors themselves note that further experiments and long‑term follow‑ups are needed to clarify the direction of this relationship. Therefore, this recommendation should not be interpreted as “shopping makes people unhappy”; rather, it means “relying on shopping to improve your mood is unlikely to succeed.” The overall correlation is modest: r = –0.19 accounts for only a few percentage points of variation, and individual differences are considerable. Since both studies used foreign samples, there are no comparable Chinese data to cite. This advice does not discourage spending on items you genuinely enjoy; it simply warns against using shopping as a mood‑regulation tool, as that can lead to repeated impulse buys when you’re feeling down. Specific ways to save money are described in Section 5. Evidence‑based strategies for coping with low mood can be found in the latter part of Section 22 and in Section 29. Information on budgeting to “outperform” others is covered in Item 24 of this section.\nPossible trade-off: The source summarizes the return this way: “On average, people who place a higher value on money and material possessions report lower levels of happiness. This conclusion comes from pooled analyses of hundreds of studies, though the link between the two is fairly weak and it’s unclear which factor drives the other. Other research comparing spending on experiences versus physical goods found that money spent on experiences tends to bring more satisfaction. So when you’re in a bad mood, reallocating your budget toward a day out or a meal with friends is far more likely to help than adding more items to your shopping cart.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Dittmar H, Bond R, Hurst M, Kasser T (2014). The relationship between materialism and personal well-being: A meta-analysis. Journal of Personality and Social Psychology, 107(5), 879-924.: https://doi.org/10.1037/a0037409\nVan Boven L, Gilovich T (2003). To do or to have? That is the question. Journal of Personality and Social Psychology, 85(6), 1193-1202.: https://doi.org/10.1037/0022-3514.85.6.1193\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-024 · Don’t spend extra money to “move up a rung” among your peers by buying a new house, car, or social circle ### 24. Don’t spend extra money to “move up a rung” among your peers by buying a new house, car, or social circle\n\n- Cost: No cost at all. All you need to do is ask one extra question before increasing your budget: is this extra expense buying a real product, or simply securing a higher status among your peers? The difficulty lies in resisting the urge to upgrade when everyone else does.\n- In plain terms: When comparing people with similar incomes, those whose neighbors earn more report lower happiness levels. This effect appears only among neighbors with comparable education and frequent social interaction. Thus, spending extra money to move into a neighborhood where everyone is wealthier actually pushes you down the social ladder. Yet when incomes rise across the board, people still feel better off, so absolute levels of happiness remain relevant.\n- Benefit: The National Survey of Family and Households (NSFH) in the U.S. surveyed the same individuals twice. Researchers matched these results with local average incomes calculated from a 5% sample of the 1990 census. After adjusting for personal characteristics and income, they found that higher neighbor incomes correlate strongly with lower self-reported happiness. This effect holds across multiple analytical methods and remains highly statistically significant. In fact, the drop in happiness caused by a rise in neighbor incomes matches the drop produced by a comparable fall in one’s own income. Even after controlling for individual-level factors or limiting comparisons to the same state and survey round, the pattern persists. This rules out explanations such as happier people naturally moving to poorer areas, unmeasured state-level variables, or differences between renters and homeowners. The effect is strongest among individuals with close neighbor ties, while those who socialize mainly outside their community show no such trend. Happiness declines only when comparing with neighbors of similar education; income differences among less educated neighbors have little impact. The mechanism appears to work mainly through satisfaction with one’s material circumstances rather than other life domains. Finally, when both personal and neighbor incomes rise proportionally, overall happiness still increases.\n- Evidence grade: B\n- Sources: Luttmer EFP (2005). Neighbors as Negatives: Relative Earnings and Well-Being. The Quarterly Journal of Economics, 120(3), 963–1002. ; Luttmer EFP (2004). Relative Earnings and Well-Being. NBER Working Paper No. 10667 (The expressions and magnitudes cited in this article are verified verbatim according to this edition). \n- Notes: Several reasons justify a B rating: the data come from repeated surveys of the same participants, this is the sole study of its kind, and the sample is foreign; the measured outcome is self-reported happiness rather than monetary figures. Researchers applied multiple statistical controls, such as within-person comparisons and comparisons limited to the same state and survey round, but the study is still not a randomized trial. No comparable data exist for Chinese populations. The benefit magnitude is classified as “moderate” following the criteria established in section 23 (don’t expect material purchases to boost happiness). The potential savings can indeed reach tens of thousands of yuan; however, because no quantitative link exists between those savings and actual happiness gains, they are not classified as “large.” This advice does not discourage spending on larger homes, quieter neighborhoods, or shorter commutes when those features themselves are valued. What it discourages is spending solely to avoid feeling inferior to colleagues or peers. For guidance on how to prioritize housing choices, see section 4, item 18 (give priority to commute time when selecting a residence). For information on using purchases to improve mood, refer to section 23 (don’t expect material purchases to boost happiness). Regarding the tendency to constantly compare oneself with others online, see section 3, item 20 (don’t make “how others are doing” a daily obsession).\nEvidence B. Several reasons justify a B rating: the data come from repeated surveys of the same participants, this is the sole study of its kind, and the sample is foreign; the measured outcome is self-reported happiness rather than monetary figures. Researchers applied multiple statistical controls, such as within-person comparisons and comparisons limited to the same state and survey round, but the study is still not a randomized trial. No comparable data exist for Chinese populations. The benefit magnitude is classified as “moderate” following the criteria established in section 23 (don’t expect material purchases to boost happiness). The potential savings can indeed reach tens of thousands of yuan; however, because no quantitative link exists between those savings and actual happiness gains, they are not classified as “large.” This advice does not discourage spending on larger homes, quieter neighborhoods, or shorter commutes when those features themselves are valued. What it discourages is spending solely to avoid feeling inferior to colleagues or peers. For guidance on how to prioritize housing choices, see section 4, item 18 (give priority to commute time when selecting a residence). For information on using purchases to improve mood, refer to section 23 (don’t expect material purchases to boost happiness). Regarding the tendency to constantly compare oneself with others online, see section 3, item 20 (don’t make “how others are doing” a daily obsession).\nPossible trade-off: The source summarizes the return this way: “When comparing people with similar incomes, those whose neighbors earn more report lower happiness levels. This effect appears only among neighbors with comparable education and frequent social interaction. Thus, spending extra money to move into a neighborhood where everyone is wealthier actually pushes you down the social ladder. Yet when incomes rise across the board, people still feel better off, so absolute levels of happiness remain relevant.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Luttmer EFP (2005). Neighbors as Negatives: Relative Earnings and Well-Being. The Quarterly Journal of Economics, 120(3), 963–1002.: https://doi.org/10.1093/qje/120.3.963\nLuttmer EFP (2004). Neighbors as Negatives: Relative Earnings and Well-Being. NBER Working Paper No. 10667（本条引用的表述与数量级按这一版逐字核对）.: https://www.nber.org/papers/w10667\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-025 · Don’t believe that “willpower is like a muscle that runs out after use” ### 25. Don’t believe that “willpower is like a muscle that runs out after use”\n\n- Cost: No cost at all. All that needs changing is the way we talk about it.\n- In plain terms: The popular idea is that after doing something that requires self‑control, it becomes easier to give in to temptation later on, so we should “save” our willpower. Yet extensive multi-laboratory replications using standardized protocols found essentially null results. Stop using “I’ve run out of willpower today” as an excuse, and don’t spend money on courses that promise to help you conserve it.\n- Benefit: In a multi‑lab preregistered replication study, 23 labs with 2,141 participants followed Sripada et al.’s standardised procedure: first they performed a task demanding self‑control, then a second similar task. The pooled results showed a very small self‑exhaustion effect; its 95 % confidence interval included 0 (d = 0.04, 95 % CI −0.07 to 0.15). Another replication, also preregistered, involved 36 labs and 3,531 participants and yielded d = 0.06 — again a negligible effect. These findings call into question the model that self‑control is a limited resource.\n- Evidence grade: A\n- Sources:Hagger MS, Chatzisarantis NLD, Alberts H, et al. (2016). A Multilab Preregistered Replication of the Ego-Depletion Effect. Perspectives on Psychological Science, 11(4), 546–573. ; Vohs et al. (2021). A Multisite Preregistered Paradigmatic Test of the Ego-Depletion Effect. Psychological Science. \n- Notes: What’s being refuted is the notion that self‑control is a consumable resource, not that people can become fatigued. Lack of sleep or prolonged effort does reduce performance, but that falls under the guidelines on sleep and working hours in Section 3. The only evidence‑based actions are environmental tweaks and simple wording changes, as described in Section 4, items 10 (“move unwanted items out of reach”) and 1 (“write down exactly when, where and what you’ll do”). Fixing routine choices such as clothing and diet is still worthwhile because it costs almost nothing. It saves minutes and mental effort, not “willpower”; don’t expect it to improve your judgment later in the day. While other items in this section deal with monetary costs, this one concerns time and mental energy, which aren’t interchangeable.\nEvidence A. What’s being refuted is the notion that self‑control is a consumable resource, not that people can become fatigued. Lack of sleep or prolonged effort does reduce performance, but that falls under the guidelines on sleep and working hours in Section 3. The only evidence‑based actions are environmental tweaks and simple wording changes, as described in Section 4, items 10 (“move unwanted items out of reach”) and 1 (“write down exactly when, where and what you’ll do”). Fixing routine choices such as clothing and diet is still worthwhile because it costs almost nothing. It saves minutes and mental effort, not “willpower”; don’t expect it to improve your judgment later in the day. While other items in this section deal with monetary costs, this one concerns time and mental energy, which aren’t interchangeable.\nPossible trade-off: The source summarizes the return this way: “The popular idea is that after doing something that requires self‑control, it becomes easier to give in to temptation later on, so we should “save” our willpower. Yet extensive multi-laboratory replications using standardized protocols found essentially null results. Stop using “I’ve run out of willpower today” as an excuse, and don’t spend money on courses that promise to help you conserve it.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Hagger MS, Chatzisarantis NLD, Alberts H, et al. (2016). A Multilab Preregistered Replication of the Ego-Depletion Effect. Perspectives on Psychological Science, 11(4), 546–573.: https://doi.org/10.1177/1745691616652873\nVohs et al. (2021). A Multisite Preregistered Paradigmatic Test of the Ego-Depletion Effect. Psychological Science.: https://doi.org/10.1177/0956797621989733\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-026 · Don’t expect skipping breakfast or the 16:8 intermittent fasting method to help you control your weight; instead, pick a meal timing you can stick to long-term. ### 26. Don’t expect skipping breakfast or the 16:8 intermittent fasting method to help you control your weight; instead, pick a meal timing you can stick to long-term.\n\n\n- Cost: There’s no monetary cost. What you save is the mental energy you’d otherwise spend worrying about meal timing.\n- In plain terms: Popular belief holds that skipping breakfast leads to overeating at lunch and dinner, ultimately increasing total daily calorie intake. Research does not support this: people who skipped breakfast consumed over 200 fewer calories per day on average, and ended up slightly lighter. Compared to simply eating less overall, 16:8 intermittent fasting produces no meaningful difference in weight after a full year. That said, people who regularly skip breakfast do have a roughly 17% higher risk of cardiovascular disease; no significant difference in overall mortality has been observed, however.\n- Benefit: Let’s first address the claim that skipping breakfast causes people to eat more later in the day. One meta-analysis combined data from 13 randomized trials. Participants assigned to eat breakfast consumed 259.79 kcal more per day on average than those who skipped it (95% CI 78.87–440.71). Their body weight was also 0.44 kg higher (95% CI 0.07–0.82). However, people who skipped breakfast did not make up for those missing calories at subsequent meals. All these trials had very short follow-up periods: an average of 7 weeks for weight tracking, and just 2 weeks for measuring calorie intake. Next, we look at 16:8 intermittent fasting, which restricts eating to a specific window each day. One trial involved 116 overweight adults over 12 weeks. The group limited their eating to 12 p.m. to 8 p.m. showed no significant weight difference compared to those eating three regular meals daily: a difference of −0.26 kg (95% CI −1.30 to 0.78). Another trial conducted in Guangzhou followed 139 obese patients for 12 months. Those who combined time-restricted eating with calorie restriction lost 1.8 kg more on average than those only controlling calorie intake (95% CI −4.0 to 0.4), a difference that also failed to reach statistical significance. Finally, we examine whether long-term breakfast skipping is harmful. A pooled analysis of 2.38 million people found that skipping breakfast raised cardiovascular disease risk by 17% (OR 1.17, 95% CI 1.09–1.26), and cardiovascular-related mortality by 49% (OR 1.49, 95% CI 1.20–1.84). These findings come from observational studies that did not assign participants to breakfast or non-breakfast groups. One original study with 17–23 years of follow-up reported a 1.19-fold higher all-cause mortality risk for breakfast skippers (95% CI 0.99–1.42), a figure that crosses 1 but is not statistically significant.\n- Evidence grade: A\n- Sources:Sievert K, Hussain SM, Page MJ, et al. (2019). Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials. BMJ. ; Lowe DA, Wu N, Rohdin-Bibby L, et al. (2020). Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity. JAMA Internal Medicine. ; Liu D, Huang Y, Huang C, et al. (2022). Calorie Restriction with or without Time-Restricted Eating in Weight Loss. New England Journal of Medicine. ; Zhang H, Zhang S, Liu Y, et al. (2025). The association between skipping breakfast and cardiovascular disease: a meta analysis. Frontiers in Cardiovascular Medicine. ; Rong S, Snetselaar LG, Xu G, et al. (2019). Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality. Journal of the American College of Cardiology. ; Fernandes-Alves D, Teixeira GP, Guimarães KC, Crispim CA (2026). Systematic Review and Meta-analysis of Randomized Clinical Trials Comparing Time-Restricted Eating With and Without Caloric Restriction for Weight Loss. Nutrition Reviews. ; Sun T, Zhang L, Lu Y, et al. (2024). Non-linear relationship between the first meal time of the day and gallstone incidence in American adults. Frontiers in Nutrition. ; Liu T, Wang Y, Wang X, et al. (2023). Habitually Skipping Breakfast Is Associated with the Risk of Gastrointestinal Cancers: Evidence from the Kailuan Cohort Study. Journal of General Internal Medicine. \n- Notes: This topic remains controversial. The 17% rise in cardiovascular disease risk stems from observational studies without controlled group assignments. Breakfast skippers also tend to smoke more, drink more alcohol, lead more sedentary lifestyles, and have lower incomes; these factors are not fully accounted for in the data, so it is unclear how much of this risk is directly attributable to skipping breakfast. The all-cause mortality finding also crosses 1 but lacks statistical significance. 16:8 intermittent fasting is similarly debated: a pooled analysis of 30 trials involving 1,341 participants showed that when both groups ate the same amount of food, the time-restricted eating group lost 1.46 kg more on average (95% CI −2.65 to −0.26), but at the cost of losing 0.41 kg more lean body mass. Most of these trials were very short in duration; the longest and most rigorous 12-month trial found no meaningful weight difference between the two groups. Prolonged fasting may also affect gallbladder health. One cross-sectional survey of 6,547 people found that for every hour later a person ate their first meal, their risk of gallstones rose by 5% (OR 1.05, 95% CI 1.02–1.08); those whose first meal was between 9 a.m. and 2 p.m. had a 49% higher risk compared to earlier eaters (OR 1.49, 95% CI 1.24–1.77). The underlying mechanism is that bile remains in the gallbladder longer, increasing the likelihood of stone formation. However, this is a cross-sectional study, so it is possible that existing gallbladder issues prompted people to change their eating habits. The Kaiping Cohort Study in China followed 369 cases of digestive tract cancer over 5.6 years: breakfast skippers had a 2.32-fold higher risk of colorectal cancer (95% CI 1.34–4.01) and a 5.43-fold higher risk of gallbladder and extrahepatic bile duct cancer (95% CI 1.34–21.93). The very wide confidence interval for the latter figure indicates very few events occurred, so this should be viewed as a preliminary clue rather than conclusive evidence. Overall, when it comes to weight control, meal timing has minimal impact; there is no need to spend mental energy on this factor. As for whether long-term breakfast skipping is beneficial, all available evidence is correlational, not causal, but the trend leans toward negative outcomes. To be on the safe side, it is better to eat regular meals; don’t expect skipping breakfast to help you lose weight. The primary causes of gastritis and gastric ulcers are Helicobacter pylori infection and long-term use of painkillers; details are covered in Section 1, Item 23. For people who have gallstones detected via checkups but never experience pain, guidance is provided in Section 1, Item 20. To effectively control weight, proven strategies are eating enough fruits and vegetables (Section 2, Item 27), cutting back on ultra-processed foods (Section 2, Item 28), and keeping BMI within 20–25 (Section 2, Item 32). These recommendations do not apply to people with diabetes, those taking blood sugar-lowering medication, or pregnant individuals; skipping meals could lead to hypoglycemia in these groups, so they must follow their doctor’s instructions. Extreme fasting and induced vomiting are separate issues altogether; see Section 28, Item 1 for details.\nEvidence A. This topic remains controversial. The 17% rise in cardiovascular disease risk stems from observational studies without controlled group assignments. Breakfast skippers also tend to smoke more, drink more alcohol, lead more sedentary lifestyles, and have lower incomes; these factors are not fully accounted for in the data, so it is unclear how much of this risk is directly attributable to skipping breakfast. The all-cause mortality finding also crosses 1 but lacks statistical significance. 16:8 intermittent fasting is similarly debated: a pooled analysis of 30 trials involving 1,341 participants showed that when both groups ate the same amount of food, the time-restricted eating group lost 1.46 kg more on average (95% CI −2.65 to −0.26), but at the cost of losing 0.41 kg more lean body mass. Most of these trials were very short in duration; the longest and most rigorous 12-month trial found no meaningful weight difference between the two groups. Prolonged fasting may also affect gallbladder health. One cross-sectional survey of 6,547 people found that for every hour later a person ate their first meal, their risk of gallstones rose by 5% (OR 1.05, 95% CI 1.02–1.08); those whose first meal was between 9 a.m. and 2 p.m. had a 49% higher risk compared to earlier eaters (OR 1.49, 95% CI 1.24–1.77). The underlying mechanism is that bile remains in the gallbladder longer, increasing the likelihood of stone formation. However, this is a cross-sectional study, so it is possible that existing gallbladder issues prompted people to change their eating habits. The Kaiping Cohort Study in China followed 369 cases of digestive tract cancer over 5.6 years: breakfast skippers had a 2.32-fold higher risk of colorectal cancer (95% CI 1.34–4.01) and a 5.43-fold higher risk of gallbladder and extrahepatic bile duct cancer (95% CI 1.34–21.93). The very wide confidence interval for the latter figure indicates very few events occurred, so this should be viewed as a preliminary clue rather than conclusive evidence. Overall, when it comes to weight control, meal timing has minimal impact; there is no need to spend mental energy on this factor. As for whether long-term breakfast skipping is beneficial, all available evidence is correlational, not causal, but the trend leans toward negative outcomes. To be on the safe side, it is better to eat regular meals; don’t expect skipping breakfast to help you lose weight. The primary causes of gastritis and gastric ulcers are Helicobacter pylori infection and long-term use of painkillers; details are covered in Section 1, Item 23. For people who have gallstones detected via checkups but never experience pain, guidance is provided in Section 1, Item 20. To effectively control weight, proven strategies are eating enough fruits and vegetables (Section 2, Item 27), cutting back on ultra-processed foods (Section 2, Item 28), and keeping BMI within 20–25 (Section 2, Item 32). These recommendations do not apply to people with diabetes, those taking blood sugar-lowering medication, or pregnant individuals; skipping meals could lead to hypoglycemia in these groups, so they must follow their doctor’s instructions. Extreme fasting and induced vomiting are separate issues altogether; see Section 28, Item 1 for details.\nPossible trade-off: The source summarizes the return this way: “Popular belief holds that skipping breakfast leads to overeating at lunch and dinner, ultimately increasing total daily calorie intake. Research does not support this: people who skipped breakfast consumed over 200 fewer calories per day on average, and ended up slightly lighter. Compared to simply eating less overall, 16:8 intermittent fasting produces no meaningful difference in weight after a full year. That said, people who regularly skip breakfast do have a roughly 17% higher risk of cardiovascular disease; no significant difference in overall mortality has been observed, however.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Sievert K, Hussain SM, Page MJ, 等 (2019). Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials. BMJ.: https://doi.org/10.1136/bmj.l42\nLowe DA, Wu N, Rohdin-Bibby L, 等 (2020). Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity. JAMA Internal Medicine.: https://doi.org/10.1001/jamainternmed.2020.4153\nLiu D, Huang Y, Huang C, 等 (2022). Calorie Restriction with or without Time-Restricted Eating in Weight Loss. New England Journal of Medicine.: https://doi.org/10.1056/NEJMoa2114833\nZhang H, Zhang S, Liu Y, 等 (2025). The association between skipping breakfast and cardiovascular disease: a meta analysis. Frontiers in Cardiovascular Medicine.: https://doi.org/10.3389/fcvm.2025.1565806\nRong S, Snetselaar LG, Xu G, 等 (2019). Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality. Journal of the American College of Cardiology.: https://doi.org/10.1016/j.jacc.2019.01.065\nFernandes-Alves D, Teixeira GP, Guimarães KC, Crispim CA (2026). Systematic Review and Meta-analysis of Randomized Clinical Trials Comparing Time-Restricted Eating With and Without Caloric Restriction for Weight Loss. Nutrition Reviews.: https://doi.org/10.1093/nutrit/nuaf053\nSun T, Zhang L, Lu Y, 等 (2024). Non-linear relationship between the first meal time of the day and gallstone incidence in American adults. Frontiers in Nutrition.: https://doi.org/10.3389/fnut.2024.1521707\nLiu T, Wang Y, Wang X, 等 (2023). Habitually Skipping Breakfast Is Associated with the Risk of Gastrointestinal Cancers: Evidence from the Kailuan Cohort Study. Journal of General Internal Medicine.: https://doi.org/10.1007/s11606-023-08094-7\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-027 · Don’t believe claims that masturbation harms health or that abstaining improves wellbeing; what really matters is whether it interferes with sleep, work, or relationships. ### 27. Don’t believe claims that masturbation harms health or that abstaining improves wellbeing; what really matters is whether it interferes with sleep, work, or relationships.\n\n- Cost: Zero. You save money you’d otherwise spend on dubious “kidney‑tonic” remedies, “abstinence” courses, and the chronic anxiety that comes from self‑blame.\n- In plain terms: No credible research shows masturbation harms health. One large U.S. study found men who ejaculated more often had roughly 20% fewer cases of prostate cancer. A British study, however, noted a higher risk among men who reported frequent ejaculation in their twenties and thirties, so neither figure should be taken as a health‑boosting prescription. Many people who feel “addicted” to pornography actually struggle because the behavior clashes with their personal moral beliefs.\n- Benefit: A U.S. study followed 31,925 men through 2010, asking each to report how often they ejaculated each month. Compared with men ejaculating 4–7 times monthly, those ejaculating more than 21 times had a hazard ratio of 0.81 (95% CI 0.72–0.92) for prostate cancer — a roughly 19% reduction — when the count was measured at ages 20–29. At ages 40–49 the ratio was 0.78 (0.69–0.89), a roughly 22% drop, mainly affecting low‑risk prostate cancers. A British case‑control study of 431 prostate‑cancer patients and 409 controls found a higher risk for men reporting frequent masturbation in their twenties and thirties, but a lower risk for those who reported it frequently after age 50. Regarding pornography, a meta‑analysis concluded that many people labeling themselves “addicted” are simply experiencing a conflict between their actions and personal values, rather than being driven solely by excessive exposure.\n- Evidence grade: B\n- Sources:Rider JR, Wilson KM, Sinnott JA, et al. (2016). Ejaculation Frequency and Risk of Prostate Cancer: Updated Results with an Additional Decade of Follow-up. European Urology, 70(6), 974–982. ; Dimitropoulou P, Lophatananon A, Easton D, et al. (2009). Sexual activity and prostate cancer risk in men diagnosed at a younger age. BJU International, 103(2), 178–185. ; Grubbs JB, Perry SL, Wilt JA, Reid RC. (2019). Pornography Problems Due to Moral Incongruence: An Integrative Model with a Systematic Review and Meta-Analysis. Archives of Sexual Behavior, 48(2), 397–415. \n- Notes: This topic remains controversial. Both prostate‑cancer studies merely observed correlations without controlled groups, and the frequency figures were self‑reported, so the evidence only supports the conclusion that there is no evidence of harm; it does not justify encouraging more frequent ejaculation. The British authors themselves note that the later‑age protective effect could reflect illness preceding reduced activity. The pornography meta‑analysis did not provide effect sizes, so only a directional trend is reported. The modest benefit rating reflects that the reduction applies mainly to low‑risk prostate cancers, not to mortality. Red flags that warrant a visit to a psychiatrist or psychologist include chronic sleep loss, missed work, damaged relationships, and an inability to cut back despite wanting to. For sleep issues, see Section 3, Item 9 (avoid staying up late for games, short videos, or porn). If you’re concerned about erectile problems linked to porn use, follow Section 1, Item 28: get a cardiovascular check‑up first. Legal consequences of sharing or selling pornographic material are outlined in Section 9, Item 4. Ultimately, the only person who benefits is you.\nEvidence B. This topic remains controversial. Both prostate‑cancer studies merely observed correlations without controlled groups, and the frequency figures were self‑reported, so the evidence only supports the conclusion that there is no evidence of harm; it does not justify encouraging more frequent ejaculation. The British authors themselves note that the later‑age protective effect could reflect illness preceding reduced activity. The pornography meta‑analysis did not provide effect sizes, so only a directional trend is reported. The modest benefit rating reflects that the reduction applies mainly to low‑risk prostate cancers, not to mortality. Red flags that warrant a visit to a psychiatrist or psychologist include chronic sleep loss, missed work, damaged relationships, and an inability to cut back despite wanting to. For sleep issues, see Section 3, Item 9 (avoid staying up late for games, short videos, or porn). If you’re concerned about erectile problems linked to porn use, follow Section 1, Item 28: get a cardiovascular check‑up first. Legal consequences of sharing or selling pornographic material are outlined in Section 9, Item 4. Ultimately, the only person who benefits is you.\nPossible trade-off: The source summarizes the return this way: “No credible research shows masturbation harms health. One large U.S. study found men who ejaculated more often had roughly 20% fewer cases of prostate cancer. A British study, however, noted a higher risk among men who reported frequent ejaculation in their twenties and thirties, so neither figure should be taken as a health‑boosting prescription. Many people who feel “addicted” to pornography actually struggle because the behavior clashes with their personal moral beliefs.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Rider JR, Wilson KM, Sinnott JA, et al. (2016). Ejaculation Frequency and Risk of Prostate Cancer: Updated Results with an Additional Decade of Follow-up. European Urology, 70(6), 974–982.: https://doi.org/10.1016/j.eururo.2016.03.027\nDimitropoulou P, Lophatananon A, Easton D, et al. (2009). Sexual activity and prostate cancer risk in men diagnosed at a younger age. BJU International, 103(2), 178–185.: https://doi.org/10.1111/j.1464-410x.2008.08030.x\nGrubbs JB, Perry SL, Wilt JA, Reid RC. (2019). Pornography Problems Due to Moral Incongruence: An Integrative Model with a Systematic Review and Meta-Analysis. Archives of Sexual Behavior, 48(2), 397–415.: https://doi.org/10.1007/s10508-018-1248-x\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-028 · Don’t spend money on “sexual orientation conversion” or “gay conversion therapy,” and don’t send your family members to such programs. ### 28. Don’t spend money on “sexual orientation conversion” or “gay conversion therapy,” and don’t send your family members to such programs.\n\n- Cost: No cost at all. What you save is the money you would otherwise spend on conversion clinics, counseling centers, and the revenue generated by these “conversion” services. The real challenge is getting family members to accept that this isn’t necessary.\n- In plain terms: After reviewing relevant research, an expert panel from the American Psychological Association concluded that these conversion efforts cannot change a person’s sexual orientation and may actually cause harm. In one U.S. survey, nearly 90% of people who had undergone conversion therapy reported having suicidal thoughts. In China, a psychiatric hospital forcibly admitted a man under the label of “sexual preference disorder”; a court later ruled this a violation of his rights and ordered the hospital to pay him 5,000 yuan in compensation.\n- Benefit: The 2009 APA task force report states that attempts to change sexual orientation “are unlikely to succeed and carry a certain risk of harm.” It also advises both parents and children to avoid any mandatory or inpatient conversion programs for minors. A nationwide U.S. survey of 1,518 LGBTQ+ adults found that about 7% had undergone conversion therapy; 80% of them were referred by religious figures. After adjusting for age and childhood trauma, people who had undergone conversion therapy had a 92% higher odds of having had suicidal thoughts at some point in their lives (OR 1.92, 95% CI 1.01–3.64). Their odds of having planned a suicide attempt were 75% higher (OR 1.75, 1.01–3.06), and their odds of attempting suicide without serious injury were 88% higher (OR 1.88, 1.01–3.50). Another study of 245 young adults aged 21–25 found that 22% of those who had never undergone conversion therapy attempted suicide; this figure rose to 48.1% among those whose parents tried to change their orientation, and to 62.8% among those whose parents sent them to therapists or religious figures for conversion. WHO’s ICD-10 classification explicitly states that “sexual orientation itself is not considered a disorder.” In 2017, a court in Zhumadian, Henan Province, ruled that a psychiatric hospital had violated a man’s rights by forcibly admitting him under the “sexual preference disorder” label; the court noted that his condition was mild and he showed no suicidal or violent tendencies, so he did not meet criteria for mandatory treatment. The court ordered the hospital to issue a public apology and pay 5,000 yuan in compensation for emotional distress (U.S. and China).\n- Evidence grade: B\n- Sources: American Psychological Association Task Force on Appropriate Therapeutic Responses to Sexual Orientation (2009). Report of the Task Force on Appropriate Therapeutic Responses to Sexual Orientation. ; Blosnich JR, Henderson ER, Coulter RWS, Goldbach JT, Meyer IH. (2020). Sexual Orientation Change Efforts, Adverse Childhood Experiences, and Suicide Ideation and Attempt Among Sexual Minority Adults, United States, 2016–2018. American Journal of Public Health, 110(7), 1024–1030. ; Ryan C, Toomey RB, Diaz RM, Russell ST. (2020). Parent-Initiated Sexual Orientation Change Efforts With LGBT Adolescents: Implications for Young Adult Mental Health and Adjustment. Journal of Homosexuality, 67(2), 159–173. ; World Health Organization. ICD-10 Version:2019, F66 Psychological and behavioral disorders associated with sexual development and orientation. ; National People’s Congress Standing Committee (revised in 2018). Mental Health Law (Articles 23, 30, 78). ; Reprinted on the website of the People’s Procuratorate of the Guangxi Zhuang Autonomous Region, The Beijing News (2017). Final hearing on Zhumadian “gay forced treatment case”. ; Opposition: Sullins DP. (2022). Sexual Orientation Change Efforts Do Not Increase Suicide: Correcting a False Research Narrative. Archives of Sexual Behavior, 51, 3377–3393. ; Blosnich JR, Coulter RWS, Henderson ER, et al. (2023). Correcting a False Research Narrative: A Commentary on Sullins (2022). Archives of Sexual Behavior, 52(3), 885–888. \n- Notes: This topic remains controversial. In 2022, Sullins reanalyzed the same dataset while excluding participants who already reported suicidal thoughts prior to conversion therapy; this analysis showed no significant link between conversion therapy and suicidal thoughts (OR 0.44, 0.20–0.94). Sullins’ organization opposes LGBTQ+ rights, and the original study authors have responded to these findings. While the extent of harm caused by conversion therapy is still debated, there is no credible evidence contradicting the fact that such therapy cannot change sexual orientation. This study was assigned a Grade B rating because all data on potential harm were collected via retrospective self-report surveys. Legally, involuntary hospitalization is permitted only for individuals with severe mental disorders who pose a risk of harming themselves or others; voluntary participation is required for all other cases. Mental health professionals are prohibited from providing conversion therapy. Intentionally admitting someone without a mental disorder to a psychiatric facility can result in legal liability. Individuals struggling emotionally due to this issue may seek help from psychiatrists or clinical psychologists to alleviate their distress. Guidance on how families should respond after a child comes out is provided in Section 30, Item 15 (“When a child says they’re attracted to the same sex”). The primary beneficiaries of avoiding conversion therapy are both you and your family members.\nEvidence B. This topic remains controversial. In 2022, Sullins reanalyzed the same dataset while excluding participants who already reported suicidal thoughts prior to conversion therapy; this analysis showed no significant link between conversion therapy and suicidal thoughts (OR 0.44, 0.20–0.94). Sullins’ organization opposes LGBTQ+ rights, and the original study authors have responded to these findings. While the extent of harm caused by conversion therapy is still debated, there is no credible evidence contradicting the fact that such therapy cannot change sexual orientation. This study was assigned a Grade B rating because all data on potential harm were collected via retrospective self-report surveys. Legally, involuntary hospitalization is permitted only for individuals with severe mental disorders who pose a risk of harming themselves or others; voluntary participation is required for all other cases. Mental health professionals are prohibited from providing conversion therapy. Intentionally admitting someone without a mental disorder to a psychiatric facility can result in legal liability. Individuals struggling emotionally due to this issue may seek help from psychiatrists or clinical psychologists to alleviate their distress. Guidance on how families should respond after a child comes out is provided in Section 30, Item 15 (“When a child says they’re attracted to the same sex”). The primary beneficiaries of avoiding conversion therapy are both you and your family members.\nPossible trade-off: The source summarizes the return this way: “After reviewing relevant research, an expert panel from the American Psychological Association concluded that these conversion efforts cannot change a person’s sexual orientation and may actually cause harm. In one U.S. survey, nearly 90% of people who had undergone conversion therapy reported having suicidal thoughts. In China, a psychiatric hospital forcibly admitted a man under the label of “sexual preference disorder”; a court later ruled this a violation of his rights and ordered the hospital to pay him 5,000 yuan in compensation.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: American Psychological Association Task Force on Appropriate Therapeutic Responses to Sexual Orientation (2009). Report of the Task Force on Appropriate Therapeutic Responses to Sexual Orientation.: https://www.apa.org/pi/lgbt/resources/therapeutic-response.pdf\nBlosnich JR, Henderson ER, Coulter RWS, Goldbach JT, Meyer IH. (2020). Sexual Orientation Change Efforts, Adverse Childhood Experiences, and Suicide Ideation and Attempt Among Sexual Minority Adults, United States, 2016–2018. American Journal of Public Health, 110(7), 1024–1030.: https://doi.org/10.2105/AJPH.2020.305637\nRyan C, Toomey RB, Diaz RM, Russell ST. (2020). Parent-Initiated Sexual Orientation Change Efforts With LGBT Adolescents: Implications for Young Adult Mental Health and Adjustment. Journal of Homosexuality, 67(2), 159–173.: https://doi.org/10.1080/00918369.2018.1538407\nWorld Health Organization. ICD-10 Version:2019, F66 Psychological and behavioural disorders associated with sexual development and orientation.: https://icd.who.int/browse10/2019/en#/F66\n全国人大常委会 (2018 年修正). 精神卫生法（第二十三、三十、七十八条）.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7448a066d\n广西壮族自治区人民检察院网站转载新京报 (2017). 驻马店「同性恋强制治疗案」终审.: http://www.gx.jcy.gov.cn/jblm/shgz/201709/t20170920_2068489.shtml\n澎湃新闻 (2014-08-02). 首例“矫正同性恋”案在京审理，诊所被指有“三大罪状”（澎湃见习记者 周辰，实习生 尹瑞涛）.: https://www.thepaper.cn/newsDetail_forward_1259405\n澎湃新闻 (2014-12-21). 中国进入多元性别时代：李银河“出柜”与电击中心败诉（澎湃新闻记者 周哲）.: https://www.thepaper.cn/newsDetail_forward_1287582\n反方：Sullins DP. (2022). Sexual Orientation Change Efforts Do Not Increase Suicide: Correcting a False Research Narrative. Archives of Sexual Behavior, 51, 3377–3393.: https://doi.org/10.1007/s10508-022-02408-2\nBlosnich JR, Coulter RWS, Henderson ER, et al. (2023). Correcting a False Research Narrative: A Commentary on Sullins (2022). Archives of Sexual Behavior, 52(3), 885–888.: https://doi.org/10.1007/s10508-022-02521-2\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-029 · Do not rely on lifting-posture training alone to prevent back pain; reduce heavy, repeated lifting and exercise ### 29. Do not rely on lifting-posture training alone to prevent back pain; reduce heavy, repeated lifting and exercise\n- Cost: Reducing load and repetition may require work changes; regular exercise takes ongoing time.\n- In plain terms: The reviewed evidence did not show that lifting-technique training alone prevents back pain. Heavier and more frequent lifting was associated with greater risk, while regular exercise was associated with fewer episodes.\n- Applicability and limits: These findings do not establish an individual diagnosis or replace workplace safety controls. The original source distinguishes associations from causal evidence.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence A. These findings do not establish an individual diagnosis or replace workplace safety controls. The original source distinguishes associations from causal evidence.\nPossible trade-off: The source summarizes the return this way: “The reviewed evidence did not show that lifting-technique training alone prevents back pain. Heavier and more frequent lifting was associated with greater risk, while regular exercise was associated with fewer episodes.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Verbeek JH, Martimo KP, Karppinen J, Kuijer PP, Viikari-Juntura E, Takala EP. (2011). Manual material handling advice and assistive devices for preventing and treating back pain in workers. Cochrane Database of Systematic Reviews, CD005958.: https://doi.org/10.1002/14651858.CD005958.pub3\nSaraceni N, Kent P, Ng L, Campbell A, Straker L, O'Sullivan P. (2020). To Flex or Not to Flex? Is There a Relationship Between Lumbar Spine Flexion During Lifting and Low Back Pain? A Systematic Review With Meta-analysis. Journal of Orthopaedic & Sports Physical Therapy, 50(3), 121–130.: https://doi.org/10.2519/jospt.2020.9218\nCoenen P, Gouttebarge V, van der Burght AS, et al. (2014). The effect of lifting during work on low back pain: a health impact assessment based on a meta-analysis. Occupational and Environmental Medicine, 71(12), 871–877.: https://doi.org/10.1136/oemed-2014-102346\nSteffens D, Maher CG, Pereira LS, et al. (2016). Prevention of Low Back Pain: A Systematic Review and Meta-analysis. JAMA Internal Medicine, 176(2), 199–208.: https://doi.org/10.1001/jamainternmed.2015.7431\nHealth and Safety Executive. Manual handling at work: Training\nGood handling technique.: https://www.hse.gov.uk/msd/manual-handling/training.htm\nSource 7: https://www.hse.gov.uk/msd/manual-handling/good-handling-technique.htm\n反方：Wai EK, Roffey DM, Bishop P, Kwon BK, Dagenais S. (2010). Causal assessment of occupational lifting and low back pain: results of a systematic review. The Spine Journal, 10(6), 554–566.: https://doi.org/10.1016/j.spinee.2010.03.033\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 06-030 · Do not expect calcium or bone broth to make a fracture heal faster ### 30. Do not expect calcium or bone broth to make a fracture heal faster\n- Cost: No extra supplement cost is needed unless a clinician identifies a specific need.\n- In plain terms: Trials have not shown that vitamin D improves fracture healing, and evidence on combined calcium and vitamin D is limited. People with a deficiency or osteoporosis may need different care.\n- Applicability and limits: Follow the treating clinician's fracture and nutrition advice. The source does not argue against treating a documented deficiency.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence B. Follow the treating clinician's fracture and nutrition advice. The source does not argue against treating a documented deficiency.\nPossible trade-off: The source summarizes the return this way: “Trials have not shown that vitamin D improves fracture healing, and evidence on combined calcium and vitamin D is limited. People with a deficiency or osteoporosis may need different care.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Gatt T, Grech A, Arshad H (2023). The Effect of Vitamin D Supplementation for Bone Healing in Fracture Patients: A Systematic Review. Advances in Orthopedics, 2023, 6236045.: https://doi.org/10.1155/2023/6236045\nHaines N, Kempton LB, Seymour RB, et al. (2017). The effect of a single early high-dose vitamin D supplement on fracture union in patients with hypovitaminosis D: a prospective randomised trial. Bone & Joint Journal, 99-B(11), 1520-1525.: https://doi.org/10.1302/0301-620X.99B11.BJJ-2017-0271.R1\nSlobogean GP, Bzovsky S, O'Hara NN, et al. (2023). Effect of Vitamin D3 Supplementation on Acute Fracture Healing: A Phase II Screening Randomized Double-Blind Controlled Trial. JBMR Plus, 7, e10705.: https://doi.org/10.1002/jbm4.10705\nHeyer FL, de Jong JJ, Willems PC, et al. (2021). The Effect of Bolus Vitamin D3 Supplementation on Distal Radius Fracture Healing: A Randomized Controlled Trial Using HR-pQCT. Journal of Bone and Mineral Research, 36, 1492-1501.: https://doi.org/10.1002/jbmr.4311\nGorter EA, Hamdy NA, Appelman-Dijkstra NM, Schipper IB (2014). The role of vitamin D in human fracture healing: a systematic review of the literature. Bone, 64, 288-297.: https://doi.org/10.1016/j.bone.2014.04.026\nHsu DJ, Lee CW, Tsai WC, Chien YC (2017). Essential and toxic metals in animal bone broths. Food & Nutrition Research, 61, 1347478（表 2、表 3）.: https://doi.org/10.1080/16546628.2017.1347478\n国家卫生和计划生育委员会 (2018). WS/T 578.2—2018 中国居民膳食营养素参考摄入量 第 2 部分：常量元素（表 1\n定义 3.7）.: https://www.nhc.gov.cn/wjw/yingyang/201805/f2c614be95fe41dba8123c23a6e6fb55/files/1739783539207_73894.pdf\nJackson RD, LaCroix AZ, Gass M, et al. (2006). Calcium plus vitamin D supplementation and the risk of fractures. New England Journal of Medicine, 354(7), 669-683.: https://doi.org/10.1056/NEJMoa055218\nDoetsch AM, Faber J, Lynnerup N, et al. (2004). The effect of calcium and vitamin D3 supplementation on the healing of the proximal humerus fracture: a randomized placebo-controlled study. Calcified Tissue International, 75, 183-188.: https://doi.org/10.1007/s00223-004-0167-0\nGorter EA, Krijnen P, Schipper IB (2017). Vitamin D status and adult fracture healing. Journal of Clinical Orthopaedics and Trauma, 8(1), 34-37.: https://doi.org/10.1016/j.jcot.2016.09.003\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/06-%E5%8F%8D%E9%9D%A2%E6%B8%85%E5%8D%95.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-001 · Apply online for unemployment benefits if you’ve lost your job ### 1. Apply online for unemployment benefits if you’ve lost your job\n\n- Cost: There is no cost. You can submit the application via smartphone using any of three portals: the “12333 Mobile App”, the e‑Social Security Card mini‑program in WeChat or Alipay, or the National Social Insurance Public Service Platform. Having a social security card or ID is enough; in most regions you won’t need to visit an office. The prerequisite is to first register as unemployed.\n- In plain terms: If both your employer and you have paid into the yibao (basic medical insurance) system for at least one year and you didn’t resign voluntarily, you can receive payments after completing unemployment registration. If contributions total between one and five years, benefits last up to 12 months; between five and ten years, up to 18 months; and for ten or more years, up to 24 months. During this period, the unemployment insurance also covers your employee medical insurance premiums. The total number of years of contributions is 1999.\n- Benefit: To qualify you must meet three criteria: (1) your employer and you have each contributed to unemployment insurance for at least one year; (2) you lost the job through no fault of your own (legally termed “termination not due to personal choice”); and (3) you have registered as unemployed and are actively seeking work. The duration of benefits depends on your contribution history — up to 12 months for 1–5 years of contributions, 18 months for 5–10 years, and 24 months for 10+ years. Monthly amounts are set by provincial governments and vary by region; they are generally above the urban dibao level yet below the local minimum wage. The national aim is to gradually raise these payments to 90% of the minimum wage. While receiving benefits, you retain full eligibility for employee medical insurance, with premiums paid by the unemployment insurance fund on your behalf.\n- Evidence grade: A\n- Sources: State Council of China (1999). Unemployment Insurance Regulations (State Council of China Order No. 258, Articles 14, 16, 17, and 18; Article 16: "Unemployment insurance benefits are calculated from the date of unemployment registration"). ; Ministry of Human Resources and Social Security of China. National Human Resources and Social Security Government Service Platform·Unemployment Insurance Benefit Application Guide. ; National Development and Reform Commission of China Employment Department (2022). The unemployment insurance benefit standard will be gradually increased to 90% of the minimum wage. ; Liaoning Provincial Department of Human Resources and Social Security (2019). Notice on further adjustments to unemployment insurance standards: "In order to implement the "Guiding Opinions of the Ministry of Human Resources and Social Security of China on Adjusting Unemployment Insurance Benefits" (Ministry of Human Resources and Social Security of China Issue [2017] No. 71] "Gradually increase the unemployment insurance standard to 90% of the minimum wage standard" and other requirements. ; National People's Congress Standing Committee (2010). Social Insurance Law (Article 48). (State Taxation Administration of China Policy and Regulations Database)\n- Notes: Voluntary resignations do not qualify as “termination not due to personal choice”. Unemployment insurance pays your employee medical insurance premiums while you receive benefits. Exact amounts differ widely across provinces; always refer to the figures published by your local authority. The “90% of minimum wage” target originates from a 2017 guideline issued jointly by the Ministry of Human Resources and Social Security and the Ministry of Finance (Document No. 71 [2017]), which states that benefits should be “gradually raised to 90% of the minimum wage”; this is a long‑term goal, not an immediate standard.\nEvidence A. Voluntary resignations do not qualify as “termination not due to personal choice”. Unemployment insurance pays your employee medical insurance premiums while you receive benefits. Exact amounts differ widely across provinces; always refer to the figures published by your local authority. The “90% of minimum wage” target originates from a 2017 guideline issued jointly by the Ministry of Human Resources and Social Security and the Ministry of Finance (Document No. 71 [2017]), which states that benefits should be “gradually raised to 90% of the minimum wage”; this is a long‑term goal, not an immediate standard.\nPossible trade-off: The source summarizes the return this way: “If both your employer and you have paid into the yibao (basic medical insurance) system for at least one year and you didn’t resign voluntarily, you can receive payments after completing unemployment registration. If contributions total between one and five years, benefits last up to 12 months; between five and ten years, up to 18 months; and for ten or more years, up to 24 months. During this period, the unemployment insurance also covers your employee medical insurance premiums. The total number of years of contributions is 1999.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (1999). 失业保险条例（国务院令第 258 号，第十四、十六、十七、十八条\n第十六条：「失业保险金自办理失业登记之日起计算」）.: https://xzfg.moj.gov.cn/front/law/detail?LawID=517\n人力资源社会保障部. 全国人社政务服务平台·失业保险待遇申领办事指南.: https://www.12333.gov.cn/portal/common/bszn/sydysl?pfaId=202105281700000004\n国家发展改革委就业司 (2022). 失业保险金标准，将逐步提高至最低工资的 90%.: https://www.ndrc.gov.cn/fggz/jyysr/jysrsbxf/202206/t20220627_1328819.html\n辽宁省人力资源和社会保障厅 (2019). 关于进一步调整失业保险金标准的通知：「为落实《人力资源社会保障部财政部关于调整失业保险金标准的指导意见》(人社部发〔2017〕71号〕"逐步将失业保险金标准提高到最低工资标准的90%"等要求」.: https://rst.ln.gov.cn/rst/zfxx/zc/ywfl/shbx/2024092014161280895/index.shtml\n全国人大常委会 (2010). 社会保险法（第四十八条）.: https://fgk.chinatax.gov.cn/zcfgk/c100009/c5192937/content.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-002 · First file a complaint with the Human Resources and Social Security Bureau, then apply for final and binding one-instance arbitration — both options are free, and most cases yield results within a few months. ### 2. First file a complaint with the Human Resources and Social Security Bureau, then apply for final and binding one-instance arbitration — both options are free, and most cases yield results within a few months.\n\n\n- Cost: There are no fees for either option. You’ll need to gather your employment contract, pay stubs, attendance records, bank transfer statements, and any relevant chat logs, then visit the local Human Resources and Social Security Bureau or arbitration commission one to three times. There is a one-year deadline (known legally as the arbitration statute of limitations) for filing an arbitration claim. Employees still working for the employer are exempt from this deadline; those who have already left must file within one year of their departure. The main difficulty lies in making repeated trips and collecting all necessary evidence, which can be discouraging.\n\n- In plain terms: Both processes cost nothing. Start by calling 12333 or visiting the local Human Resources and Social Security Bureau’s labor inspection office. Within 60 working days of acceptance, they will investigate and can order the employer to pay wages; failure to comply results in an additional penalty of 50% to 100% of the owed amount. If that doesn’t work, file for arbitration, which must be concluded within 45 days. However, “case closure” does not guarantee payment: if the employer has no assets or the owner has fled, even a favorable ruling may leave you unpaid. In 2024, the total amount of wages successfully recovered through enforcement efforts reached 2.3 trillion yuan.\n\n- Benefit: The first step is to file a complaint. Call 12333 or visit the local labor inspection office. By law, they must complete their investigation within 60 working days, extendable by another 30 days for complex cases. If violations are confirmed, they can order immediate wage payment; noncompliance triggers an extra penalty of 50% to 100% of the original amount. In 2024, labor inspectors nationwide handled 137,000 cases, securing back pay totaling 8.65 billion yuan for 654,000 workers. If you possess a written IOU or clear wage records, you may also request a payment order directly from a local court; such orders are issued within 15 days of application. The second step is arbitration, which must be finalized within 45 days, extendable by 15 days. Workers seeking unpaid wages may request provisional enforcement even before the full trial concludes. Claims up to 12 times the local monthly minimum wage qualify as final and binding one-instance arbitration, meaning the employer cannot appeal further. In 2024, 4.257 million arbitration cases were filed, with 4.156 million resolved, resulting in 93.47 billion yuan recovered. Mediation succeeded in 79.6% of cases, while 98.2% of arbitrations concluded successfully, and 73.7% never reached court. Critics claiming resolution takes “six months to a year” refer to cases that proceed to civil litigation after arbitration: a first-instance trial lasts six months (or three months under simplified procedures), followed by a three-month appeals phase. In 2024, courts resolved 88,000 labor wage cases, recovering 28.54 billion yuan, and 998 individuals were convicted under criminal statutes for wage theft.\n\n- Evidence grade: A\n- Sources:Ministry of Human Resources and Social Security of China (2025). 2024 Statistical Bulletin on the Development of Human Resources and Social Security. ; Supreme People's Court of China (2025). Work Report of the Supreme People's Court of China. ; State Council of China (2004). Regulations on Labor and Social Security Supervision (State Council of China Order No. 423, Articles 9, 17, and 26). ; Standing Committee of the National People's Congress (2007). Labor Dispute Mediation and Arbitration Law (Presidential Order No. 80, Articles 27, 43, 44, 47, 50, 53). ; National People’s Congress Standing Committee (2012 amendment). Labor Contract Law (Article 30, 85). ; Standing Committee of the National People's Congress (2023 revision). Civil Procedure Law (Articles 109, 152, 164, 183, 225, 227). ; National People’s Congress Standing Committee (2011). Criminal Law Amendment (8) Article 41, namely Article 276-1 of the Criminal Law. ; Supreme People's Court of China (2013). Interpretation of Several Issues Concerning the Applicable Law in the Trial of Criminal Cases of Refusal to Pay Labor Remuneration (Fa Interpretation [2013] No. 3, Article 3). ; State Council of China (2019). Regulations on Guaranteeing Wage Payment for Migrant Workers (State Council of China Order No. 724, 10, 26, 30, 31, 32, 41). ; National People's Congress Standing Committee (2021). Legal Aid Law (Articles 31, 42). \n\n- Notes: These pathways are effective, but it’s crucial to distinguish between “case closure” and actual payment receipt. The 98.2% closure rate reflects only procedural completion; many workers still receive nothing if employers lack assets or abscond. The Supreme People’s Court publishes only total enforcement figures (2.3 trillion yuan in 2024) and a “high completion rate,” offering no data on how much of that actually reaches workers. The term “arbitration termination rate” lacks an official definition here; it is interpreted as cases never appealed to court. Criminal prosecution thresholds apply when wages remain unpaid for three months or more: either to a single worker for 5,000 to 20,000 yuan, or to ten or more workers for a combined total of 30,000 to 100,000 yuan. Provincial courts set exact amounts within these ranges; check your local figure before filing. Construction workers benefit from dedicated wage accounts and guarantees by general contractors, making direct appeals to contractors less effective. Legal aid for migrant workers seeking unpaid wages is granted regardless of financial status. Legal citations derive from State Taxation Administration and Guizhou Market Supervision Administration pages (both on gov.cn), as the National People’s Congress website remains inaccessible; verification of the Eighth Criminal Law Amendment relied on manual curl checks.\nEvidence A. These pathways are effective, but it’s crucial to distinguish between “case closure” and actual payment receipt. The 98.2% closure rate reflects only procedural completion; many workers still receive nothing if employers lack assets or abscond. The Supreme People’s Court publishes only total enforcement figures (2.3 trillion yuan in 2024) and a “high completion rate,” offering no data on how much of that actually reaches workers. The term “arbitration termination rate” lacks an official definition here; it is interpreted as cases never appealed to court. Criminal prosecution thresholds apply when wages remain unpaid for three months or more: either to a single worker for 5,000 to 20,000 yuan, or to ten or more workers for a combined total of 30,000 to 100,000 yuan. Provincial courts set exact amounts within these ranges; check your local figure before filing. Construction workers benefit from dedicated wage accounts and guarantees by general contractors, making direct appeals to contractors less effective. Legal aid for migrant workers seeking unpaid wages is granted regardless of financial status. Legal citations derive from State Taxation Administration and Guizhou Market Supervision Administration pages (both on gov.cn), as the National People’s Congress website remains inaccessible; verification of the Eighth Criminal Law Amendment relied on manual curl checks.\nPossible trade-off: The source summarizes the return this way: “Both processes cost nothing. Start by calling 12333 or visiting the local Human Resources and Social Security Bureau’s labor inspection office. Within 60 working days of acceptance, they will investigate and can order the employer to pay wages; failure to comply results in an additional penalty of 50% to 100% of the owed amount. If that doesn’t work, file for arbitration, which must be concluded within 45 days. However, “case closure” does not guarantee payment: if the employer has no assets or the owner has fled, even a favorable ruling may leave you unpaid. In 2024, the total amount of wages successfully recovered through enforcement efforts reached 2.3 trillion yuan.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 人力资源社会保障部 (2025). 2024 年度人力资源和社会保障事业发展统计公报.: https://www.mohrss.gov.cn/SYrlzyhshbzb/zwgk/szrs/tjgb/202506/W020250616518526345602.pdf\n最高人民法院 (2025). 最高人民法院工作报告.: https://www.gov.cn/yaowen/liebiao/202503/content_7013680.htm\n国务院 (2004). 劳动保障监察条例（国务院令第 423 号，第九、十七、二十六条）.: https://www.gov.cn/gongbao/content/2004/content_63042.htm\n全国人大常委会 (2007). 劳动争议调解仲裁法（主席令第八十号，第二十七、四十三、四十四、四十七、五十、五十三条）.: https://chinajob.mohrss.gov.cn/h5/c/2022-07-15/356212.shtml\n全国人大常委会 (2012 修正). 劳动合同法（第三十、八十五条）.: https://fgk.chinatax.gov.cn/zcfgk/c100009/c5193025/content.html\n全国人大常委会 (2023 修正). 民事诉讼法（第一百零九、一百五十二、一百六十四、一百八十三、二百二十五、二百二十七条）.: https://amr.guizhou.gov.cn/zwgk/xxgkml/jcxxgk/zcfg/fl/202401/t20240129_83645867.html\n全国人大常委会 (2011). 刑法修正案（八）第四十一条，即刑法第二百七十六条之一.: http://www.npc.gov.cn/cwhhdbdh/c6626/c14002/c14003/201905/t20190523_390477.html\n最高人民法院 (2013). 关于审理拒不支付劳动报酬刑事案件适用法律若干问题的解释（法释〔2013〕3 号，第三条）.: https://www.court.gov.cn/fabu/xiangqing/5041.html\n国务院 (2019). 保障农民工工资支付条例（国务院令第 724 号，第十、二十六、三十、三十一、三十二、四十一条）.: https://www.gov.cn/gongbao/content/2020/content_5469641.htm\n全国人大常委会 (2021). 法律援助法（第三十一、四十二条）.: https://www.beijing.gov.cn/zhengce/zhengcefagui/qtwj/202504/t20250402_4053713.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-003 · If you can’t afford legal fees, apply for free legal aid – cases involving unpaid wages, alimony, or workplace injuries all qualify. ### 3. If you can’t afford legal fees, apply for free legal aid – cases involving unpaid wages, alimony, or workplace injuries all qualify.\n\n- Cost: Zero. Legal aid costs nothing for those who receive it.\n- In plain terms: If you’re trying to recover unpaid wages, claim alimony, secure social insurance or dibao benefits, or seek compensation after acting in defense of others, you’re eligible for free legal aid. Just call 12348 or visit your local legal aid center. Since 2022, you no longer need to return to your hometown to obtain proof of financial hardship – a simple, honest statement of your financial situation is enough. For defendants facing the death penalty, or those who are blind, deaf, mute, or minors, a lawyer is assigned regardless of their financial status.\n- Benefit: The State Council’s regulations explicitly list six categories of civil cases covered by legal aid. They read: “Requests for state compensation; claims for social insurance or dibao benefits; applications for pensions or relief funds; demands for alimony, child support, or spousal maintenance; claims for unpaid labor wages; and cases involving civil rights resulting from acts of civic courage.” In short, this covers all the above situations. In criminal cases, defendants facing the death penalty, as well as blind, deaf, mute, and minor defendants, are all guaranteed a lawyer regardless of their financial standing.\n- Evidence grade: A\n- Sources: State Council of China (2003). Legal Aid Regulations (National Order No. 385, Article 10, Article 11, Article 12). ; Relevant person in charge of the Ministry of Justice of China (2021). Answers reporters’ questions on the implementation of the Legal Aid Law. \n- Notes: The Legal Aid Law took effect on January 1, 2022, introducing one key change: the requirement to submit proof of financial hardship has been removed. Now, a straightforward statement of one’s financial situation suffices – there’s no need to return to one’s hometown for documentation. Access points include local legal aid centers, public legal service hubs, or a call to 12348.\nEvidence A. The Legal Aid Law took effect on January 1, 2022, introducing one key change: the requirement to submit proof of financial hardship has been removed. Now, a straightforward statement of one’s financial situation suffices – there’s no need to return to one’s hometown for documentation. Access points include local legal aid centers, public legal service hubs, or a call to 12348.\nPossible trade-off: The source summarizes the return this way: “If you’re trying to recover unpaid wages, claim alimony, secure social insurance or dibao benefits, or seek compensation after acting in defense of others, you’re eligible for free legal aid. Just call 12348 or visit your local legal aid center. Since 2022, you no longer need to return to your hometown to obtain proof of financial hardship – a simple, honest statement of your financial situation is enough. For defendants facing the death penalty, or those who are blind, deaf, mute, or minors, a lawyer is assigned regardless of their financial status.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2003). 法律援助条例（国令第 385 号，第十条、第十一条、第十二条）.: https://www.gov.cn/zhengce/zhengceku/2008-03/28/content_6944.htm\n司法部有关负责人 (2021). 就贯彻实施法律援助法答记者问.: http://www.gov.cn/zhengce/2021-12/29/content_5665114.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-004 · When you have nowhere else to turn, go to a shelter – they provide food, lodging, and even a ticket home ### 4. When you have nowhere else to turn, go to a shelter – they provide food, lodging, and even a ticket home \n\n- Cost: There is no cost. You can go to your local civil affairs bureau or shelter on your own, or ask police or civil affairs officials to take you there. When you enter, you must truthfully provide your name and list any personal belongings. The hard part is mustering the courage to admit that you have no money and nowhere to stay. \n- In plain terms: Shelters provide food and a place to stay; if you fall ill, they send you to a hospital and help you contact your family. Those who can’t afford a ticket home receive one. Generally, you may stay no longer than 10 days. Entry and departure are completely voluntary – it’s not a detention center, and no cash is handed out. Tickets are issued based on your household registration or current residence, so think carefully about where you want to go before you arrive. \n- Benefit: Shelters supply food and lodging that meet basic hygiene standards. If you suddenly fall seriously ill while there, they arrange hospital treatment. They also help you reach out to relatives or employers. For those lacking funds to return to their hometown or current residence, they issue a travel voucher – essentially a bus or train ticket. Your “household registration” is your hometown, while “current residence” is wherever you’re living now. The maximum stay is usually 10 days, though extensions are possible if you’re awaiting family pickup, medical care, or other arrangements. Police and other government staff encountering homeless or begging individuals must inform them of this assistance option. Special care is given to disabled persons, minors, the elderly, and anyone with mobility issues – they are guided and escorted to the shelter (nationwide, since 2003). \n- Evidence grade: A \n- Sources: State Council of China (2003). Measures for the Assistance and Management of Vagrants and Beggars in the City (State Council of China Order No. 381, Articles 5, 6, and 7). (Ministry of Civil Affairs of China Order No. 24, Article 11, 12). \n- Notes: Entry and departure are entirely voluntary; this is not a detention center. Basic food and lodging are provided, but no cash is given. Travel vouchers are issued based on household registration or current residence – be sure to decide where you want to go before seeking help.\nEvidence A. Entry and departure are entirely voluntary; this is not a detention center. Basic food and lodging are provided, but no cash is given. Travel vouchers are issued based on household registration or current residence – be sure to decide where you want to go before seeking help.\nPossible trade-off: The source summarizes the return this way: “Shelters provide food and a place to stay; if you fall ill, they send you to a hospital and help you contact your family. Those who can’t afford a ticket home receive one. Generally, you may stay no longer than 10 days. Entry and departure are completely voluntary – it’s not a detention center, and no cash is handed out. Tickets are issued based on your household registration or current residence, so think carefully about where you want to go before you arrive.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2003). 城市生活无着的流浪乞讨人员救助管理办法（国务院令第 381 号，第五、六、七条）.: https://www.gov.cn/gongbao/content/2003/content_62246.htm\n民政部 (2003). 城市生活无着的流浪乞讨人员救助管理办法实施细则（民政部令第 24 号，第十一、十二条）.: https://www.gov.cn/gongbao/content/2003/content_62510.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-005 · Use free public employment services and gig platforms first — avoid paid agencies ### 5. Use free public employment services and gig platforms first — avoid paid agencies\n\n- Cost: No cost at all. Register at any public employment service agency at the county level or above — such as employment service centers or human resources markets. You can also register on local gig platforms. If you don’t know the address, call 12333 for help.\n- In plain terms: Public agencies like employment service centers and human resources markets provide job matching, career guidance, policy advice, and both employment and unemployment registration — all completely free of charge. The law explicitly forbids them from charging for these services. Registering on gig platforms and posting job listings there is also free. Use this same registration to apply for unemployment benefits or to be recognized as someone facing employment difficulties.\n- Benefit: The law guarantees that the following services must be provided at no cost: advice on employment policies; information on job openings and labor shortages; career guidance and job placement; processing of both employment and unemployment registration; and targeted employment assistance for people facing employment difficulties. These agencies are prohibited from engaging in any commercial activities, meaning they cannot profit from these services. Gig job postings and registrations are likewise offered to the public free of charge and are now part of the broader public employment information system. Special support is also provided to long-term unemployed workers and low-income gig workers (nationwide).\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2007, revised in 2015). Employment Promotion Law (Article 35). ; Ministry of Human Resources and Social Security of China and five other departments (2022). Opinions on strengthening the construction of the gig market and improving job recruitment services (Ministry of Human Resources and Social Security of China Issue [2022] No. 38). \n- Notes: Unemployment registration is a prerequisite for receiving unemployment benefits and for being recognized as someone facing employment difficulties — so be sure to complete it at the same time. For gig workers paid daily, verify the pay amount on the spot and keep the employer’s contact details and records of the work performed.\nEvidence A. Unemployment registration is a prerequisite for receiving unemployment benefits and for being recognized as someone facing employment difficulties — so be sure to complete it at the same time. For gig workers paid daily, verify the pay amount on the spot and keep the employer’s contact details and records of the work performed.\nPossible trade-off: The source summarizes the return this way: “Public agencies like employment service centers and human resources markets provide job matching, career guidance, policy advice, and both employment and unemployment registration — all completely free of charge. The law explicitly forbids them from charging for these services. Registering on gig platforms and posting job listings there is also free. Use this same registration to apply for unemployment benefits or to be recognized as someone facing employment difficulties.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2007, 2015 修正). 就业促进法（第三十五条）.: https://www.gov.cn/guoqing/2021-10/29/content_5647636.htm\n人力资源社会保障部等五部门 (2022). 关于加强零工市场建设 完善求职招聘服务的意见（人社部发〔2022〕38 号）.: https://www.gov.cn/zhengce/zhengceku/2022-07/09/content_5700177.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-006 · Apply for emergency assistance when unexpected crises occur ### 6. Apply for emergency assistance when unexpected crises occur\n\n- Cost: There is no cost. Simply submit an application to the township government or subdistrict office, explaining what happened at home — such as a fire, traffic accident, sudden serious illness of a family member, or an unexpected spike in essential expenses. After review and public notice, approval is granted by the county-level civil affairs bureau. Prepare documents according to the local checklist; usually one or two visits are required.\n- In plain terms: If a sudden crisis strikes — like a fire, car crash, or a family member’s sudden serious illness — and it temporarily overwhelms your ability to cover basic living costs, you can apply for emergency assistance through the township government or subdistrict office. You do not need to already be a dibao recipient. Most often, a one-time payment is issued; the amount varies widely by region.\n- Benefit: Two types of households qualify for this assistance. The first includes families facing sudden, unavoidable expenses — such as those caused by accidents or a family member’s sudden serious illness — who cannot afford even basic necessities like food, housing, or medical care. The second includes dibao households experiencing an unexpected rise in essential expenses that exceeds their capacity to pay. What kinds of expenses qualify and how much aid is given is determined and publicly announced by local governments at or above the county level (this nationwide system has been in place since 2014).\n- Evidence grade: B\n- Sources: State Council of China (revised in 2014, 2019). Interim Measures for Social Assistance (State Council of China Order No. 649, Articles 47, 48, and 49). \n- Notes: You do not need to already be a dibao recipient. Usually a one-time payment is issued; exact amounts differ widely across regions and are set by local authorities each year.\nEvidence B. You do not need to already be a dibao recipient. Usually a one-time payment is issued; exact amounts differ widely across regions and are set by local authorities each year.\nPossible trade-off: The source summarizes the return this way: “If a sudden crisis strikes — like a fire, car crash, or a family member’s sudden serious illness — and it temporarily overwhelms your ability to cover basic living costs, you can apply for emergency assistance through the township government or subdistrict office. You do not need to already be a dibao recipient. Most often, a one-time payment is issued; the amount varies widely by region.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2014, 2019 修订). 社会救助暂行办法（国务院令第 649 号，第四十七、四十八、四十九条）.: https://www.gov.cn/gongbao/content/2019/content_5468952.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-007 · Apply for dibao if your household income falls below the local threshold ### 7. Apply for dibao if your household income falls below the local threshold\n\n- Cost: There are no fees. Household members living together must submit a written application to the local township government or subdistrict office where the hukou is registered. If handling it yourself proves difficult, you may ask the villagers' committee or residents' committee to assist. Your household’s income and assets will be verified. Typically, you’ll need to make two to three trips, bringing along ID cards, hukou documents, and proof of income and assets. The main challenges are disclosing all your financial details for inspection and waiting for the public notice period to end.\n- In plain terms: If the total household income divided by the number of members stays below the local dibao threshold and your family’s assets also meet the requirements, you can apply. As of late 2024, the average monthly dibao amount nationwide was 798.1 yuan per person in cities and 593.9 yuan per person in rural areas. What you receive is the dibao line minus your household’s per-person income. Owning property, a vehicle, or significant savings, or having children capable of supporting you, may disqualify you from receiving dibao.\n- Benefit: Households whose per-capita income remains below the local dibao standard and whose assets comply with regulations are entitled to dibao payments. In late 2024, the average monthly dibao amount stood at 798.1 yuan per person in urban areas and 593.9 yuan per person in rural areas. Approximately 6.25 million urban residents and 33.615 million rural residents receive dibao benefits. Dibao is paid monthly as the difference: local dibao standard minus household per-capita income. For example, if the local standard is 798.1 yuan and household income is 500 yuan per person per month, each person receives 298.1 yuan, not 798.1 yuan. The standard is set by multiplying the previous year’s per-capita consumer spending in the area by a fixed percentage, with periodic adjustments. In essence, it reflects how much residents typically spend per person in a given region (this figure varies by location across the country).\n- Evidence grade: A\n- Sources: State Council of China (revised in 2014, 2019). Interim Measures for Social Assistance (State Council of China Decree No. 649, Articles 9, 10, 11; Article 12: "The Ministry of Civil Affairs of China of the County-level People's Government shall issue minimum living allowances on a monthly basis based on the difference between the per capita income of family members living together below the local minimum living allowance standard"). ; National Bureau of Statistics of China (2025). Social undertakings are developing for the better and people's livelihood and well-being are constantly improving - Social and people's livelihood statistical report since the "14th Five-Year Plan". ; Ministry of Civil Affairs of China and other four departments (2024). Guidance on further improving the determination and adjustment of minimum living security standards (Minfa [2024] No. 16). \n- Notes: Dibao serves as a final safety net; applications must be filed at your hukou location. Exceeding local asset limits or having children able to support you may result in a denial. Once approved, additional perks follow: financial assistance is available for basic medical insurance (see Item 9 for details), medical aid can be accessed (see Item 10), and legal aid is granted regardless of financial status (see Item 3).\nEvidence A. Dibao serves as a final safety net; applications must be filed at your hukou location. Exceeding local asset limits or having children able to support you may result in a denial. Once approved, additional perks follow: financial assistance is available for basic medical insurance (see Item 9 for details), medical aid can be accessed (see Item 10), and legal aid is granted regardless of financial status (see Item 3).\nPossible trade-off: The source summarizes the return this way: “If the total household income divided by the number of members stays below the local dibao threshold and your family’s assets also meet the requirements, you can apply. As of late 2024, the average monthly dibao amount nationwide was 798.1 yuan per person in cities and 593.9 yuan per person in rural areas. What you receive is the dibao line minus your household’s per-person income. Owning property, a vehicle, or significant savings, or having children capable of supporting you, may disqualify you from receiving dibao.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2014, 2019 修订). 社会救助暂行办法（国务院令第 649 号，第九、十、十一条\n第十二条：「县级人民政府民政部门按照共同生活的家庭成员人均收入低于当地最低生活保障标准的差额，按月发给最低生活保障金」）.: https://www.gov.cn/gongbao/content/2019/content_5468952.htm\n国家统计局 (2025). 社会事业向好发展 民生福祉不断增进——「十四五」以来社会民生统计报告.: https://www.gov.cn/lianbo/bumen/202509/content_7042627.htm\n民政部等四部门 (2024). 关于进一步做好最低生活保障标准确定调整工作的指导意见（民发〔2024〕16 号）.: https://www.gov.cn/zhengce/zhengceku/202403/content_7007237.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-008 · Apply for the two disability subsidies using a disability certificate ### 8. Apply for the two disability subsidies using a disability certificate\n\n- Cost: There is no cost. Simply bring your disability certificate and submit one application at your local subdistrict or township office.\n- In plain terms: Disabled individuals living in dibao households can receive a living subsidy. Those with a disability rating of level 1 or 2 who require long-term care are eligible for a care subsidy as well. Both subsidies may be claimed simultaneously. Each province sets its own amounts, which vary widely; check with your local office for exact figures. Bring your second-generation disability certificate and file one application at the subdistrict or township office.\n- Benefit: The State Council has established these two subsidies. The first is the Living Subsidy for Disabled Persons in Need; it is intended for disabled individuals in dibao households, though local authorities may expand eligibility to low-income disabled persons and others in hardship if resources allow. The second is the Care Subsidy for Severely Disabled Persons, designated for those with a disability rating of level 1 or 2 who need ongoing care. Both subsidies may be received together.\n- Evidence grade: A\n- Sources: State Council of China (2015). Opinions on the Comprehensive Establishment of a Living Subsidy System for Disabled People with Needs and a Nursing Subsidy System for Severely Disabled Persons (Guofa [2015] No. 52). \n- Notes: Provincial governments determine the subsidy amounts, which differ significantly across regions — ranging from just a few dozen to several hundred yuan per month. When applying, you must present a second-generation disability certificate. If you are unable to apply in person, a family member may do so on your behalf.\nEvidence A. Provincial governments determine the subsidy amounts, which differ significantly across regions — ranging from just a few dozen to several hundred yuan per month. When applying, you must present a second-generation disability certificate. If you are unable to apply in person, a family member may do so on your behalf.\nPossible trade-off: The source summarizes the return this way: “Disabled individuals living in dibao households can receive a living subsidy. Those with a disability rating of level 1 or 2 who require long-term care are eligible for a care subsidy as well. Both subsidies may be claimed simultaneously. Each province sets its own amounts, which vary widely; check with your local office for exact figures. Bring your second-generation disability certificate and file one application at the subdistrict or township office.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2015). 关于全面建立困难残疾人生活补贴和重度残疾人护理补贴制度的意见（国发〔2015〕52 号）.: https://www.gov.cn/zhengce/zhengceku/2015-09/25/content_10181.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-009 · Do not miss the annual 400‑yuan payment for basic medical insurance; subsidies are available for low‑income households ### 9. Do not miss the annual 400‑yuan payment for basic medical insurance; subsidies are available for low‑income households\n\n\n- Cost: Each individual must pay at least 400 yuan per year. This is the national standard for 2024 and 2025; local authorities may set higher amounts. Payments must be made during the designated annual enrollment period. Extremely disadvantaged individuals receive full government funding, while recipients of dibao get a fixed subsidy from the state.\n- In plain terms: Individuals must pay a minimum of 400 yuan each year, and the government adds roughly 700 yuan per person as a subsidy. Those in extreme hardship get the full amount covered, while dibao recipients receive a set contribution. Missing a payment has consequences: anyone who fails to enroll during the enrollment window or who interrupts payments faces a three‑month waiting period before coverage takes effect; each additional year without payment adds another month to that waiting period.\n- Benefit: In addition to the individual contribution, the state provides a per‑person subsidy. For 2024 this amount is no less than 670 yuan, and for 2025 it rises by 30 yuan to at least 700 yuan, while the personal payment remains at a minimum of 400 yuan (as stated in Notice No. 22 of 2025 issued by the National Healthcare Security Administration). The 2026 government work report indicates a further increase of 24 yuan. For dibao recipients and extremely disadvantaged individuals, after standard yibao reimbursement, a medical assistance program covers at least 70 % of any remaining eligible expenses. The main drawback of missing payments is the aforementioned waiting period before benefits become active.\n- Evidence grade: A\n- Sources: National Healthcare Security Administration of China (2024). Policy Interpretation of "Notice on Doing a Good Job in Basic Medical Security for Urban and Rural Residents in 2024" (Mibaofa [2024] No. 19). ; et al. (2025). Notice on work related to basic medical security for urban and rural residents in 2025 (Ji Medical Insurance Fa [2025] No. 6, local document). ; et al. (2025). About doing a good job Notice on the work related to the basic medical security for urban and rural residents in 2025 (reprinted by the Huaibei Municipal Medical Insurance Bureau): "In accordance with the National Healthcare Security Administration of China, Ministry of Finance, and State Taxation Administration of China's "Notice on the work related to the basic medical security for urban and rural residents in 2025" (Mibaofa [2025] No. 22) requires that "the per capita financial subsidy standard for resident medical insurance is increased by 30 yuan compared with the previous year, reaching no less than 700 yuan per person per year." ; General Office of the State Council of China (2021). Opinions on improving the medical insurance and assistance system for major and serious diseases (Guobanfa [2021] No. 42). ; State Council of China (2024). Guidance on improving the long-term mechanism for basic medical insurance participation (Guobanfa [2024] No. 38). ; National Healthcare Security Administration of China (2026). The 2026 Government Work Report mentioned these medical insurance work. \n- Notes: The 2025 notice from the National Healthcare Security Administration (Notice No. 22) does not appear on the Administration’s official website or on the Chinese Government website. Both Hebei and Anhui provinces cite figures of 700 yuan and 400 yuan in their local regulations, with Anhui explicitly referencing the same notice. While receiving unemployment benefits, an individual’s employer‑based medical insurance is paid by the unemployment fund, so there is no need to enroll separately in yibao.\nEvidence A. The 2025 notice from the National Healthcare Security Administration (Notice No. 22) does not appear on the Administration’s official website or on the Chinese Government website. Both Hebei and Anhui provinces cite figures of 700 yuan and 400 yuan in their local regulations, with Anhui explicitly referencing the same notice. While receiving unemployment benefits, an individual’s employer‑based medical insurance is paid by the unemployment fund, so there is no need to enroll separately in yibao.\nPossible trade-off: The source summarizes the return this way: “Individuals must pay a minimum of 400 yuan each year, and the government adds roughly 700 yuan per person as a subsidy. Those in extreme hardship get the full amount covered, while dibao recipients receive a set contribution. Missing a payment has consequences: anyone who fails to enroll during the enrollment window or who interrupts payments faces a three‑month waiting period before coverage takes effect; each additional year without payment adds another month to that waiting period.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家医保局 (2024). 《关于做好 2024 年城乡居民基本医疗保障有关工作的通知》政策解读（医保发〔2024〕19 号）.: https://www.nhsa.gov.cn/art/2024/8/26/art_105_13634.html\n河北省医疗保障局等 (2025). 关于做好 2025 年城乡居民基本医疗保障有关工作的通知（冀医保发〔2025〕6 号，地方文件）.: https://www.renqiu.gov.cn/renqiu/ybjbmwj/202510/6d90754638a248cba655e94ea518a3bb.shtml\n安徽省医疗保障局等 (2025). 关于做好 2025 年城乡居民基本医疗保障有关工作的通知（淮北市医保局转载）：「按照国家医保局、财政部、国家税务总局《关于做好2025年城乡居民基本医疗保障有关工作的通知》（医保发〔2025〕22号）要求」「居民医保人均财政补助标准较上年提高30元，达到每人每年不低于700元」.: https://ybj.huaibei.gov.cn/zcwj/zcwj/58004084.html\n国务院办公厅 (2021). 关于健全重特大疾病医疗保险和救助制度的意见（国办发〔2021〕42 号）.: https://www.gov.cn/gongbao/content/2021/content_5659514.htm\n国务院办公厅 (2024). 关于健全基本医疗保险参保长效机制的指导意见（国办发〔2024〕38 号）.: https://www.gov.cn/zhengce/content/202408/content_6965741.htm\n国家医保局 (2026). 2026 年政府工作报告提到这些医保工作.: https://www.nhsa.gov.cn/art/2026/3/5/art_14_19809.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-010 · When suffering from a serious illness, first use yibao, dibao, medical assistance, and register for cross‑regional treatment — avoid online loans ### 10. When suffering from a serious illness, first use yibao, dibao, medical assistance, and register for cross‑regional treatment — avoid online loans\n\n\n- Cost: There is no expense involved. The steps must be followed in order. First, before being hospitalized in another province, register via the “National Medical Insurance Administration” WeChat official account using the “National Cross‑Regional Medical Registration” mini‑program. Second, settle the bill directly upon discharge. Third, if the remaining amount after reimbursement is still unaffordable, apply to the local township government or subdistrict office for medical assistance. Fourth, employed individuals are entitled to a medical leave period ranging from 3 to 24 months during which they cannot be dismissed; workers suffering from work‑related injuries should turn to workers’ compensation. Fifth, if credit‑card payments cannot be met, proactively negotiate a repayment plan with the bank. Sixth, as a last resort, use a personal fundraising platform authorized by the Civil Affairs Bureau. The required documents are mainly medical diagnoses, expense lists, and settlement statements; you will need to make 2–4 trips. The difficulty lies in having to handle all these procedures while ill.\n\n- In plain terms: The sequence is fixed. Before any cross‑provincial hospitalization, register through the “National Medical Insurance Administration” WeChat account; this allows direct settlement at discharge without paying the full amount upfront. If the post‑reimbursement cost remains high, apply for medical assistance at the township or subdistrict level. Employees are granted a medical leave period of 3–24 months based on seniority, during which they cannot be fired. Steer clear of online loans and high‑interest private borrowing. In total, 120 people have benefited from this system.\n\n- Benefit: The state groups basic medical insurance, dibao, and medical assistance into what is known as the “triple safety net,” each layer providing additional protection. Eligible low‑income and extremely vulnerable individuals receive at least 70 % coverage for qualifying medical expenses. Even those who are not originally poor but become financially strained by illness may apply for extra aid. Proper pre‑registration ensures immediate post‑discharge settlement without needing to pay out‑of‑pocket first. The medical leave period lasts 3–24 months depending on length of service; during this time employers must retain employment and pay at least 80 % of the local minimum wage. Injured workers enjoy a “work‑rest period” of up to 12 months with full salary and benefits maintained by the employer. Credit‑card borrowers facing unmanageable debt may negotiate a customized repayment schedule with the bank, extending payments up to five years; once agreed, the bank must cease collection efforts. Only platforms expressly designated by the State Council’s Civil Affairs Bureau may solicit online donations, and they must verify the authenticity of each request before disbursing funds directly to the applicant.\n\n- Evidence grade: A\n- Sources: State Council of China (2021). Opinions on improving the medical insurance and assistance system for serious and serious diseases (Guobanfa [2021] No. 42). ; National Healthcare Security Administration of China (2025). How to directly reimburse for medical treatment in other places across provinces? . ; Ministry of Labor (1994). Regulations on the medical treatment period for enterprise employees who are sick or injured not due to work (Ministry of Labor [1994] No. 479, Articles 2 and 3). ; Ministry of Labor (1995). Opinions on Several Issues Concerning the Implementation of the Labor Law (Ministry of Labor [1995] No. 309, Article 59). (Reprinted by Jilin Provincial Department of Human Resources and Social Security); State Council of China (revised in 2010). Regulation on Work-Related Injury Insurance (State Council of China Order No. 586, Article 30, Article 33). ; China Banking Regulatory Commission (2011). Measures for the Supervision and Administration of Credit Card Business of Commercial Banks (CBRC Order 2011 No. 2, Article 70). ; National People's Congress Standing Committee (2023). Decision on amending the Charity Law (Article 124). ; Ministry of Civil Affairs of China and five other departments (2024). Measures for the Management of Online Service Platforms for Personal Help (Order No. 75, Articles 3, 11, 13, and 17). \n\n- Notes: The exact percentage of medical assistance and its annual cap are set locally by each insurance region. The “medical leave period” is defined as the span during which an employee cannot be terminated due to illness; it is divided into six tiers based on total and company‑specific tenure. After this period ends, termination becomes legally permissible, so it is wise to know which tier applies to you. Emergency patients also fall under the registration requirement, though the official site does not clarify whether such cases are automatically covered or require retroactive filing; contact your local insurer for clarification. High‑interest online loans and private usury are strictly discouraged; courts only protect debtors up to four times the one‑year LPR rate (see item 15). Any amount exceeding this limit remains legally owed, though pursuing litigation while ill is impractical. In cases of acute, life‑threatening illness, emergency care must be rendered regardless of ability to pay; such costs are covered by the Emergency Medical Assistance Fund (see section 24, item 9). The original text of Ministry of Labor Decree No. 309 (1995) is unavailable on the Ministry’s website; the cited content is reproduced from a provincial labor authority source.\nEvidence A. The exact percentage of medical assistance and its annual cap are set locally by each insurance region. The “medical leave period” is defined as the span during which an employee cannot be terminated due to illness; it is divided into six tiers based on total and company‑specific tenure. After this period ends, termination becomes legally permissible, so it is wise to know which tier applies to you. Emergency patients also fall under the registration requirement, though the official site does not clarify whether such cases are automatically covered or require retroactive filing; contact your local insurer for clarification. High‑interest online loans and private usury are strictly discouraged; courts only protect debtors up to four times the one‑year LPR rate (see item 15). Any amount exceeding this limit remains legally owed, though pursuing litigation while ill is impractical. In cases of acute, life‑threatening illness, emergency care must be rendered regardless of ability to pay; such costs are covered by the Emergency Medical Assistance Fund (see section 24, item 9). The original text of Ministry of Labor Decree No. 309 (1995) is unavailable on the Ministry’s website; the cited content is reproduced from a provincial labor authority source.\nPossible trade-off: The source summarizes the return this way: “The sequence is fixed. Before any cross‑provincial hospitalization, register through the “National Medical Insurance Administration” WeChat account; this allows direct settlement at discharge without paying the full amount upfront. If the post‑reimbursement cost remains high, apply for medical assistance at the township or subdistrict level. Employees are granted a medical leave period of 3–24 months based on seniority, during which they cannot be fired. Steer clear of online loans and high‑interest private borrowing. In total, 120 people have benefited from this system.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院办公厅 (2021). 关于健全重特大疾病医疗保险和救助制度的意见（国办发〔2021〕42 号）.: https://www.gov.cn/gongbao/content/2021/content_5659514.htm\n国家医保局 (2025). 跨省异地就医如何直接报销？.: https://www.nhsa.gov.cn/art/2025/3/16/art_14_16010.html\n劳动部 (1994). 企业职工患病或非因工负伤医疗期规定（劳部发〔1994〕479 号，第二、三条）.: https://www.gov.cn/zhengce/2022-08/31/content_5711269.htm\n劳动部 (1995). 关于贯彻执行《劳动法》若干问题的意见（劳部发〔1995〕309 号，第 59 条）.: http://hrss.jl.gov.cn/ldgx/ldyggl/201608/t20160824_2401358.html\n国务院 (2010 修订). 工伤保险条例（国务院令第 586 号，第三十、三十三条）.: https://www.gov.cn/gongbao/content/2011/content_1778064.htm\n银监会 (2011). 商业银行信用卡业务监督管理办法（银监会令 2011 年第 2 号，第七十条）.: https://www.gov.cn/gongbao/content/2011/content_1893974.htm\n全国人大常委会 (2023). 关于修改慈善法的决定（第一百二十四条）.: https://www.gov.cn/yaowen/liebiao/202312/content_6923390.htm\n民政部等五部门 (2024). 个人求助网络服务平台管理办法（令第 75 号，第三、十一、十三、十七条）.: https://www.gov.cn/gongbao/2024/issue_11646/202410/content_6980857.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-011 · Replace a lost ID card immediately; get a temporary ID if you need it urgently ### 11. Replace a lost ID card immediately; get a temporary ID if you need it urgently\n\n- Cost: There is a statutory fee for issuing ID cards. The exact amount is set by national regulations and posted locally. You must apply at the police station in your area of permanent residence — just one visit is required.\n- In plain terms: For standard replacements, the new ID card is issued within 60 days from the date you submit the application. If you need it right away, you can also request a temporary ID card on the spot; it is delivered within three days and remains valid for three months. Without an ID card, you cannot apply for jobs, rent housing, open bank accounts, or receive government benefits — it is a prerequisite for all such procedures.\n- Benefit: Once you submit the application form for a resident ID card, authorities must issue the card within 60 days. During this period, if you urgently need identification, you may apply for a temporary ID card, which is issued within three days and valid for three months nationwide.\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (2003). Resident Identity Card Law (Presidential Order No. 4, Article 12, 20). ; Ministry of Public Security of China (2005). Measures for the Administration of Temporary Resident Identity Cards (Ministry of Public Security of China Order No. 78, Article 2, 7, 9, 12, Article 17). \n- Notes: Without an ID card, you cannot secure employment, rent housing, open bank accounts, or receive subsidies; it is a mandatory prerequisite for all related processes. The ID Card Law was amended in 2011; the text cited here is the version published in 2003, and current regulations apply. Whether you can apply in a location other than your registered residence depends on local police announcements.\nEvidence A. Without an ID card, you cannot secure employment, rent housing, open bank accounts, or receive subsidies; it is a mandatory prerequisite for all related processes. The ID Card Law was amended in 2011; the text cited here is the version published in 2003, and current regulations apply. Whether you can apply in a location other than your registered residence depends on local police announcements.\nPossible trade-off: The source summarizes the return this way: “For standard replacements, the new ID card is issued within 60 days from the date you submit the application. If you need it right away, you can also request a temporary ID card on the spot; it is delivered within three days and remains valid for three months. Without an ID card, you cannot apply for jobs, rent housing, open bank accounts, or receive government benefits — it is a prerequisite for all such procedures.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2003). 居民身份证法（主席令第四号，第十二、二十条）.: https://www.gov.cn/gongbao/content/2003/content_62254.htm\n公安部 (2005). 临时居民身份证管理办法（公安部令第 78 号，第二、七、九、十二、十七条）.: https://www.gov.cn/zhengce/2021-12/25/content_5712922.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-012 · After registering as unemployed, seek recognition as a person facing employment difficulties to receive social insurance subsidies or placement in public-interest jobs ### 12. After registering as unemployed, seek recognition as a person facing employment difficulties to receive social insurance subsidies or placement in public-interest jobs\n\n- Cost: There is no cost involved. You simply apply for recognition at a local public employment service center in your neighborhood or community. Requirements vary by region, but typically include being of advanced age, unemployed for a long time, from a dibao-receiving household, disabled, or part of a zero-employment family. First, you must complete the unemployment registration process before applying. The main difficulty lies in verifying whether you meet each criterion individually, and you must pay social insurance premiums upfront.\n- In plain terms: Once recognized, you can receive subsidies for your own social insurance contributions — generally up to two-thirds of what you actually pay, for a maximum period of three years. If you are hired by an employer or placed in a public-interest job, the employer also qualifies for subsidies covering its portion of social insurance costs. Wages for these public-interest positions are set at or near the local minimum wage. While pay is modest, these jobs provide social insurance coverage, making them ideal as a transitional step. Keep in mind that most social insurance subsidies are paid retroactively, meaning you must pay the premiums first.\n- Benefit: After receiving this recognition, individuals who are unemployed and pay social insurance on their own (classified as flexible workers) become eligible for subsidies. These subsidies generally cover up to two-thirds of actual contributions, for a maximum duration of three years. If employed or placed in a public-interest job, employers also receive subsidies proportional to the pension, medical, and unemployment insurance premiums they pay. Public-interest jobs are positions created and funded by the government; their wages follow local minimum wage standards. The government gives priority placement in these roles to persons facing employment difficulties. Additionally, a one-time job-search subsidy is available to university graduates from dibao-receiving households, zero-employment families, or extremely impoverished backgrounds, as well as to disabled graduates and those who have taken national student loans. This subsidy is disbursed during the academic year in which they graduate (national framework; exact eligibility criteria and amounts are determined locally).\n- Evidence grade: B\n- Sources: Ministry of Finance, Ministry of Human Resources and Social Security of China (revised in 2023). Measures for the Management of Employment Subsidy Funds (Caishe [2017] No. 164, revised and issued in December 2023). ; National People’s Congress Standing Committee (2007, Amended in 2015). Employment Promotion Law (Articles 52, 53). \n- Notes: Public-interest jobs offer modest wages but include social insurance benefits, making them suitable as a temporary solution. Most social insurance subsidies are paid after the fact, requiring upfront payment of premiums. For precise eligibility details, contact 12333 or your local neighborhood office.\nEvidence B. Public-interest jobs offer modest wages but include social insurance benefits, making them suitable as a temporary solution. Most social insurance subsidies are paid after the fact, requiring upfront payment of premiums. For precise eligibility details, contact 12333 or your local neighborhood office.\nPossible trade-off: The source summarizes the return this way: “Once recognized, you can receive subsidies for your own social insurance contributions — generally up to two-thirds of what you actually pay, for a maximum period of three years. If you are hired by an employer or placed in a public-interest job, the employer also qualifies for subsidies covering its portion of social insurance costs. Wages for these public-interest positions are set at or near the local minimum wage. While pay is modest, these jobs provide social insurance coverage, making them ideal as a transitional step. Keep in mind that most social insurance subsidies are paid retroactively, meaning you must pay the premiums first.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 财政部、人力资源社会保障部 (2023 修订). 就业补助资金管理办法（财社〔2017〕164 号，2023 年 12 月修订印发）.: https://www.gov.cn/zhengce/zhengceku/202401/content_6926462.htm\n全国人大常委会 (2007, 2015 修正). 就业促进法（第五十二、五十三条）.: https://www.gov.cn/guoqing/2021-10/29/content_5647636.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-013 · Apply for vocational training subsidies, employment internship subsidies, and social insurance subsidies during unemployment — don’t pay for training courses out of pocket ### 13. Apply for vocational training subsidies, employment internship subsidies, and social insurance subsidies during unemployment — don’t pay for training courses out of pocket \n\n- Cost: There is no direct cost. However, the training itself takes up a lot of your time. The real challenge is completing all required classes and earning the necessary certificates before you can receive any subsidies. \n- In plain terms: You won’t have to pay for training at all. If you complete a qualifying course and obtain the required certificate, you can receive a vocational training subsidy — up to three times per person. Recent college graduates who haven’t found work within two years, as well as unemployed youth aged 16–24, may also join employment internships and receive basic living allowances during that time. First, check your local Human Resources and Social Security Bureau website for the “List of Eligible Vocational Training Subsidies” — don’t sign up for paid courses on your own. \n- Benefit: According to regulations issued by the Ministry of Finance and the Human Resources and Social Security Bureau, specific funds are allocated specifically to support employment through various subsidy programs. Those who complete approved training and earn the required certificates may receive vocational training subsidies up to three times each. Individuals facing employment difficulties who pay their own social insurance premiums (as self-employed workers) may qualify for subsidies lasting up to three years; those within five years of retirement age may receive them until retirement. Recent graduates may get such subsidies for up to two years, while those hired by employers qualify for one year. Additionally, unemployed youth aged 16–24 and recent graduates without jobs may take part in employment internships and receive basic living allowances. \n- Evidence grade: A \n- Sources: Ministry of Finance, Ministry of Human Resources and Social Security of China (2023). Measures for the Management of Employment Subsidy Funds (Article 5, Article 7, Article 10). \n- Notes: Exact subsidy amounts and eligible programs vary by province; always consult the local Human Resources and Social Security Bureau website for the “List of Eligible Vocational Training Subsidies.” Special one-time job-seeking and entrepreneurship subsidies are also available for graduates from dibao-receiving families or zero-employment households, those with outstanding student loans, or individuals with disabilities.\nEvidence A. Exact subsidy amounts and eligible programs vary by province; always consult the local Human Resources and Social Security Bureau website for the “List of Eligible Vocational Training Subsidies.” Special one-time job-seeking and entrepreneurship subsidies are also available for graduates from dibao-receiving families or zero-employment households, those with outstanding student loans, or individuals with disabilities.\nPossible trade-off: The source summarizes the return this way: “You won’t have to pay for training at all. If you complete a qualifying course and obtain the required certificate, you can receive a vocational training subsidy — up to three times per person. Recent college graduates who haven’t found work within two years, as well as unemployed youth aged 16–24, may also join employment internships and receive basic living allowances during that time. First, check your local Human Resources and Social Security Bureau website for the “List of Eligible Vocational Training Subsidies” — don’t sign up for paid courses on your own.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 财政部、人力资源社会保障部 (2023). 就业补助资金管理办法（第五条、第七条、第十条）.: https://www.gov.cn/zhengce/zhengceku/202401/content_6926462.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-014 · Job hunting isn’t just about sending resumes — use a systematic approach: learn skills, set goals, and ask for help ### 14. Job hunting isn’t just about sending resumes — use a systematic approach: learn skills, set goals, and ask for help\n\n- Cost: There’s no monetary cost. You’ll need to spend 1–2 hours each day for several weeks. Paid courses aren’t necessary; free career counseling from public employment services works just as well. The real challenge is staying consistent day after day without anyone watching over you, and actually reaching out to others for help.\n- In plain terms: When we combine data from 47 studies, people who took part in job-hunting coaching are 2.67 times more likely to land a job than those who didn’t. The most effective parts of this coaching are: learning concrete job-hunting techniques, clearly describing yourself, setting clear goals, taking proactive action, and asking others for help. The last point translates to asking friends or contacts for referrals and introductions.\n- Benefit: A combined analysis of 47 peer-reviewed studies on job-hunting coaching — all of which used experimental or quasi-experimental designs with control groups — shows that participants in coaching programs are 2.67 times more likely to find employment than non-participants (OR 2.67). The key components of effective coaching are: teaching practical job-hunting skills, improving how individuals present themselves, boosting self-efficacy so they believe they can succeed, encouraging proactive behavior, setting specific goals, and fostering social support by prompting people to ask for help. Programs that combine skill-building with motivation tend to deliver the best results.\n- Evidence grade: A\n- Sources:Liu S, Huang JL, Wang M (2014). Effectiveness of job search interventions: a meta-analytic review. Psychological Bulletin 140(4): 1009–1041. \n- Notes: Most of these studies were conducted in Europe and North America, and they involved structured group-based coaching programs. The findings here are extrapolations from those settings, not results from studies done in China. “Fostering social support” essentially means asking friends, family, or contacts to help with introductions and referrals — so don’t hesitate to reach out.\nEvidence A. Most of these studies were conducted in Europe and North America, and they involved structured group-based coaching programs. The findings here are extrapolations from those settings, not results from studies done in China. “Fostering social support” essentially means asking friends, family, or contacts to help with introductions and referrals — so don’t hesitate to reach out.\nPossible trade-off: The source summarizes the return this way: “When we combine data from 47 studies, people who took part in job-hunting coaching are 2.67 times more likely to land a job than those who didn’t. The most effective parts of this coaching are: learning concrete job-hunting techniques, clearly describing yourself, setting clear goals, taking proactive action, and asking others for help. The last point translates to asking friends or contacts for referrals and introductions.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Liu S, Huang JL, Wang M (2014). Effectiveness of job search interventions: a meta-analytic review. Psychological Bulletin 140(4): 1009–1041.: https://doi.org/10.1037/a0035923\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-015 · No deposits, no ID retention, no “training loans”, no pyramid schemes, no usurious loans ### 15. No deposits, no ID retention, no “training loans”, no pyramid schemes, no usurious loans\n\n- Cost: Zero expense. If an employer or recruiter suggests “pay first before starting work”, “pay for training before placement”, or “recruit others to earn money”, reject it on the spot. Keep chat logs and any transfer receipts. The difficulty is that when money is tight, people may feel tempted to take the risk; saying “no” right away isn’t always easy.\n- In plain terms: Employers are not allowed to keep your ID or other documents, nor demand any deposits or payments under any pretext. Violators must return all money and face fines ranging from 500 to 2000 yuan per person. If a job placement fails, recruitment agencies must refund any fees paid. “Training loans” that require upfront payment for training, as well as pyramid schemes that pay out based on recruiting new members, are both officially flagged as scams. For private loans, any interest exceeding four times the one‑year LPR is not enforceable by courts, though the principal must still be repaid.\n- Benefit: Companies cannot retain your ID or other documents, cannot ask for guarantors, and cannot demand payments under any name. Breaching these rules results in mandatory repayment plus fines of at least 500 yuan and up to 2000 yuan per person. Recruitment agencies likewise must return all fees if they fail to place you. Schemes that pose as job offers but require you to pay training fees or take out loans are the so‑called “job‑to‑training” or “training loan” frauds highlighted by multiple government agencies. Pyramid schemes that pay commissions based on recruiting others and require upfront payments are illegal; participants can be fined up to 2000 yuan. Interest on private loans that exceeds four times the one‑year LPR at the time of signing is not legally binding. This new rule replaced the previous three‑tier system based on 24% and 36% thresholds (nationwide, effective August 2020).\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (2007). Labor Contract Law (Presidential Order No. 65, Articles 9, 84). ; Ministry of Labor and Social Security (2007). Employment Services and Employment Management Regulations (Ministry of Labor and Social Security Order No. 28, Articles 14, 55, 58). ; Ministry of Human Resources and Social Security of China and five other departments (2026). Be wary of risk warnings such as "recruitment-to-training" and "training loans". ; State Council of China (2005). Regulations on the Prohibition of Pyramid Selling (State Council of China Order No. 444, Articles 2, 7, and 24). ; Supreme People's Court of China (2020). Decision on amending the "Regulations on Several Issues Concerning the Application of Law in the Trial of Private Lending Cases" (Fa Interpretation [2020] No. 6, Article 26). ; Supreme People's Court of China (2020). The upper limit of judicial protection of private lending interest rates is adjusted to "4 times the one-year LPR". \n- Notes: Four times the LPR is the maximum interest rate courts will protect; it does not mean the principal can be waived. The principal must still be repaid. This judicial interpretation was amended again in December 2020, so the current article numbers apply. When money is urgently needed, people are especially vulnerable to these schemes. Instead, use the legitimate channels mentioned earlier in this section: unemployment benefits, labor‑inspection complaints, legal aid, shelters, or emergency assistance.\nEvidence A. Four times the LPR is the maximum interest rate courts will protect; it does not mean the principal can be waived. The principal must still be repaid. This judicial interpretation was amended again in December 2020, so the current article numbers apply. When money is urgently needed, people are especially vulnerable to these schemes. Instead, use the legitimate channels mentioned earlier in this section: unemployment benefits, labor‑inspection complaints, legal aid, shelters, or emergency assistance.\nPossible trade-off: The source summarizes the return this way: “Employers are not allowed to keep your ID or other documents, nor demand any deposits or payments under any pretext. Violators must return all money and face fines ranging from 500 to 2000 yuan per person. If a job placement fails, recruitment agencies must refund any fees paid. “Training loans” that require upfront payment for training, as well as pyramid schemes that pay out based on recruiting new members, are both officially flagged as scams. For private loans, any interest exceeding four times the one‑year LPR is not enforceable by courts, though the principal must still be repaid.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2007). 劳动合同法（主席令第六十五号，第九、八十四条）.: https://www.gov.cn/gongbao/content/2007/content_711013.htm\n劳动保障部 (2007). 就业服务与就业管理规定（劳动保障部令第 28 号，第十四、五十五、五十八条）.: https://www.gov.cn/zhengce/2022-11/28/content_5711307.htm\n人力资源社会保障部等五部门 (2026). 警惕「招转培」「培训贷」等风险提示.: https://chinajob.mohrss.gov.cn/h5/c/2026-05-18/543038.shtml\n国务院 (2005). 禁止传销条例（国务院令第 444 号，第二、七、二十四条）.: https://www.gov.cn/gongbao/content/2005/content_80604.htm\n最高人民法院 (2020). 关于修改《关于审理民间借贷案件适用法律若干问题的规定》的决定（法释〔2020〕6 号，第二十六条）.: https://www.court.gov.cn/fabu/xiangqing/249031.html\n最高人民法院 (2020). 民间借贷利率司法保护上限调整为「一年期 LPR 的 4 倍」.: https://www.court.gov.cn/zixun/xiangqing/249051.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-016 · Public rental housing for those with housing difficulties ### 16. Public rental housing for those with housing difficulties\n\n- Cost: There is no fee to apply. You must submit documents to the local housing authority and provide written consent for them to verify the information you provide. If any documents are missing, they will inform you of what needs to be added at once. The waiting period for housing allocation is called the “waiting queue period,” which generally does not exceed five years.\n- In plain terms: You must meet three criteria simultaneously: you must have no housing locally, or your living space must fall below the required standard; your income and assets must also be below the set limits; and migrant workers must have held steady employment locally for a minimum period as stipulated. The exact waiting queue period is announced by local authorities. This is a long-term solution that won’t provide immediate relief, but signing up costs nothing, and the earlier you apply, the sooner you may be called.\n- Benefit: Those who satisfy all three conditions are eligible to apply. First, they must have no housing locally or live in a space smaller than the legal minimum. Second, their income and assets must remain below the prescribed limits. Third, migrant workers must have maintained stable employment locally for the required length of time. Specific criteria are determined and published by housing authorities in municipalities and counties. Individuals placed on the waiting list are referred to as “waiting queue candidates,” and housing authorities are obligated to assign them a dwelling within the waiting queue period. (This is a nationwide framework; exact eligibility rules and rental rates are set locally, effective since 2012.)\n- Evidence grade: B\n- Sources:Ministry of Housing and Urban-Rural Development of China (2012). Measures for the Administration of Public Rental Housing (Ministry of Housing and Urban-Rural Development of China Order No. 11, Articles 7, 8, and 10). \n- Notes: While this is a long-term solution that won’t provide immediate relief, signing up costs nothing, and the earlier you apply, the sooner you may be called. Various other types of subsidized housing also exist locally, each with its own rules; please consult your local housing authority’s official website for details.\nEvidence B. While this is a long-term solution that won’t provide immediate relief, signing up costs nothing, and the earlier you apply, the sooner you may be called. Various other types of subsidized housing also exist locally, each with its own rules; please consult your local housing authority’s official website for details.\nPossible trade-off: The source summarizes the return this way: “You must meet three criteria simultaneously: you must have no housing locally, or your living space must fall below the required standard; your income and assets must also be below the set limits; and migrant workers must have held steady employment locally for a minimum period as stipulated. The exact waiting queue period is announced by local authorities. This is a long-term solution that won’t provide immediate relief, but signing up costs nothing, and the earlier you apply, the sooner you may be called.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 住房和城乡建设部 (2012). 公共租赁住房管理办法（住房和城乡建设部令第 11 号，第七、八、十条）.: https://www.gov.cn/gongbao/content/2012/content_2226147.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-017 · Keep food and housing costs to a minimum: opt for monthly shared housing instead of daily rentals, and cook at home or use senior meal services rather than ordering takeout. ### 17. Keep food and housing costs to a minimum: opt for monthly shared housing instead of daily rentals, and cook at home or use senior meal services rather than ordering takeout.\n\n- Cost: Finding a place to live takes 1–3 days. The security deposit is usually equal to one month’s rent (a rough estimate by the author). Cooking at home requires 30–60 minutes each day; the real challenge is resisting the urge to order takeout every day.\n- In plain terms: In 2025, food accounted for 29.3% and housing for 21.7% of average national per‑person spending — together they make up over half of total expenses, so cutting these two categories yields the biggest savings. Based on the author’s experience, monthly rent for shared housing is cheaper than daily rentals, and cooking at home is less costly than ordering food. When job hunting, ask whether housing and meals are provided; such positions effectively eliminate these major expenses.\n- Benefit: In 2025, the average annual per‑person expenditure nationwide was 29,476 yuan. Of this amount, 8,631 yuan went toward food and alcohol, representing 29.3%. Housing costs totaled 6,397 yuan, or 21.7%. These two items together account for more than half of all spending, underscoring their importance for cost reduction. Senior meal services are available to all older adults and include community kitchens, dining tables, and meal assistance points; additional subsidies are offered to those in need. As a reference point, as of 1 January 2026 the lowest first‑tier monthly minimum wage was 2,080 yuan in Qinghai, while the highest was 2,740 yuan in Shanghai (national figures for 2025–2026).\n- Evidence grade: B\n- Sources: National Bureau of Statistics of China (2026). Residents’ income and consumption expenditure in 2025. ; Ministry of Civil Affairs of China and other eleven departments (2023). Action plan to actively develop meal assistance services for the elderly (Minfa [2023] No. 58). ; Sichuan Provincial Department of Human Resources and Social Security (2026). Minimum wage standards in all provinces, autonomous regions, and municipalities across the country (as of January 1, 2026, reproduced from Ministry of Human Resources and Social Security of China official website table). \n- Notes: Monthly rent for daily rentals is considerably higher than for shared housing; this is based on personal experience rather than official statistics. Availability and pricing of senior meal services for non‑seniors vary by region. When seeking employment, be sure to ask whether housing and meals are included; such positions can effectively eliminate these major expenses. The original Ministry of Human Resources and Social Security table is inaccessible; the figures cited here are taken from a republished page by the Sichuan Provincial Department of Human Resources and Social Security.\nEvidence B. Monthly rent for daily rentals is considerably higher than for shared housing; this is based on personal experience rather than official statistics. Availability and pricing of senior meal services for non‑seniors vary by region. When seeking employment, be sure to ask whether housing and meals are included; such positions can effectively eliminate these major expenses. The original Ministry of Human Resources and Social Security table is inaccessible; the figures cited here are taken from a republished page by the Sichuan Provincial Department of Human Resources and Social Security.\nPossible trade-off: The source summarizes the return this way: “In 2025, food accounted for 29.3% and housing for 21.7% of average national per‑person spending — together they make up over half of total expenses, so cutting these two categories yields the biggest savings. Based on the author’s experience, monthly rent for shared housing is cheaper than daily rentals, and cooking at home is less costly than ordering food. When job hunting, ask whether housing and meals are provided; such positions effectively eliminate these major expenses.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家统计局 (2026). 2025 年居民收入和消费支出情况.: https://www.stats.gov.cn/sj/zxfbhjd/202601/t20260119_1962321.html\n民政部等十一部门 (2023). 积极发展老年助餐服务行动方案（民发〔2023〕58 号）.: https://www.gov.cn/govweb/zhengce/zhengceku/202310/content_6911233.htm\n四川省人力资源和社会保障厅 (2026). 全国各省、自治区、直辖市最低工资标准情况（截至 2026 年 1 月 1 日，转载人社部官网表）.: https://rst.sc.gov.cn/rst/ylbxjwjgzxx/2026/7/10/89a8ef06cc264d29b282d7c62f362a6b.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-018 · Don’t panic if your social insurance lapses: pension is calculated cumulatively, medical insurance is restored per rules ### 18. Don’t panic if your social insurance lapses: pension is calculated cumulatively, medical insurance is restored per rules\n\n- Cost: No cost at all. Residents can pay for pension and medical insurance on an annual basis. If you’re an employee and your coverage lapses, there’s no need to spend money on third‑party “affiliation” services just to keep the record intact.\n- In plain terms: Pension benefits are based on total years of contribution, not on continuous service. A break in payments doesn’t reset the count; once you’ve accumulated at least 15 years by retirement age, you’ll receive monthly payments. Employees who have met the required contribution period no longer need to pay for medical insurance after retirement. Exact thresholds vary by region, so call 12393 for details in your area. The only real impact of a lapse is on eligibility for local programs that demand uninterrupted contributions, such as home‑buying, residency registration, or points‑based incentives.\n- Benefit: Basic pension is calculated from the total years of contribution; gaps in payment do not erase prior credits. At retirement, anyone with at least 15 years of cumulative contributions qualifies for a regular pension. Those short of the mark can keep paying until they reach it. If you change jobs across different administrative regions, your pension record travels with you and continues to accrue. Employees who meet the national minimum contribution period for medical insurance are exempt from further payments after retirement. For residents, a lapse triggers a waiting period: after resuming payments, there’s a temporary window during which medical expenses won’t be reimbursed (see item 9 for details; nationwide).\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (2010, 2018 revised). Social Insurance Law (Articles 16, 19, 27). ; General Office of the State Council of China (2024). Guidance on improving the long-term mechanism for basic medical insurance participation (Guobanfa [2024] No. 38). \n- Notes: The “national minimum period” required to stop paying employee medical insurance after retirement is defined by law, but exact figures differ by region and sometimes by gender. Contact 12393 or your local medical‑insurance bureau for precise numbers. Lapses mainly affect local eligibility criteria that demand continuous contributions — e.g., purchasing property, obtaining residency, or earning points — each of which is set independently by local authorities. Paying third parties to maintain your affiliation can waste money and carries legal risks; it’s not advisable.\nEvidence A. The “national minimum period” required to stop paying employee medical insurance after retirement is defined by law, but exact figures differ by region and sometimes by gender. Contact 12393 or your local medical‑insurance bureau for precise numbers. Lapses mainly affect local eligibility criteria that demand continuous contributions — e.g., purchasing property, obtaining residency, or earning points — each of which is set independently by local authorities. Paying third parties to maintain your affiliation can waste money and carries legal risks; it’s not advisable.\nPossible trade-off: The source summarizes the return this way: “Pension benefits are based on total years of contribution, not on continuous service. A break in payments doesn’t reset the count; once you’ve accumulated at least 15 years by retirement age, you’ll receive monthly payments. Employees who have met the required contribution period no longer need to pay for medical insurance after retirement. Exact thresholds vary by region, so call 12393 for details in your area. The only real impact of a lapse is on eligibility for local programs that demand uninterrupted contributions, such as home‑buying, residency registration, or points‑based incentives.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2010, 2018 修正). 社会保险法（第十六、十九、二十七条）.: https://www.gov.cn/guoqing/2021-10/29/content_5647616.htm\n国务院办公厅 (2024). 关于健全基本医疗保险参保长效机制的指导意见（国办发〔2024〕38 号）.: https://www.gov.cn/zhengce/content/202408/content_6965741.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-019 · Even those who have served time, filed for bankruptcy, or ended up on a blacklist still have legal avenues to start over — provided they complete all required procedures. ### 19. Even those who have served time, filed for bankruptcy, or ended up on a blacklist still have legal avenues to start over — provided they complete all required procedures.\n\n\n- Cost: There are no processing fees. Former inmates must register at their local judicial office or community center to apply for reintegration assistance from the government. Those on a default judgment list must settle all debts before requesting removal from the list via the court. In Shenzhen, individuals who have contributed to social insurance for at least three years may file for personal bankruptcy. Each step involves paperwork, interviews, and a monitoring period lasting one to three years. The main challenge is repeatedly explaining one’s past to officials while enduring the waiting period.\n\n- In plain terms: Former inmates cannot be discriminated against regarding employment, education, or social insurance; the government must provide support to those in need. If a person was under 18 at the time of the crime and received a sentence of five years or less, their record is sealed, so they need not disclose it when joining the military or applying for jobs. The blacklist stays active for two years; once debts are paid, courts must remove the name within three working days. Adults, however, cannot have their criminal records sealed and must disclose them when enlisting or seeking employment.\n\n- Benefit: Former inmates are entitled to equal rights under the law, including non-discrimination in employment, education, and social insurance. Those facing hardship receive government assistance and reintegration services (as stipulated by the revised Prison Law effective 1 November 2026). Central directives from 2010 call for enhanced vocational training and inclusion in social aid programs for this group, plus establishment of transitional support centers. Minors under 18 with sentences under five years have sealed records; proof of no criminal record can be issued within three days upon request. The blacklist remains for two years, and removal follows promptly after debt settlement. Shenzhen’s Personal Bankruptcy Regulations offer a unique pathway: after three years of compliance, remaining debts may be forgiven. Business entities facing insolvency can pursue restructuring, settlement, or liquidation, thereby discharging obligations (this applies nationwide; personal bankruptcy is currently limited to Shenzhen).\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2026). Prison Law (revised in 2026, Articles 59, 60, and 62). ; General Office of the Central Committee of the Communist Party of China, General Office of the State Council of China (2010). Notice of forwarding the "Opinions of the Central Committee for Comprehensive Public Security Management on Further Strengthening the Placement and Education of Persons Released from Reeducation Through Labor" (Zhongbanfa [2010] No. 5). (Reprinted by Ziyang District Government, Yiyang City); Standing Committee of the National People's Congress (2018). Criminal Procedure Law (2018) (Amended in 2022, Article 286). ; Supreme People's Court of China, Supreme People's Procuratorate of China, Ministry of Public Security of China, Ministry of Justice of China (2022). Implementation Measures for Sealing Juvenile Criminal Records (Articles 9, 15). (Reprinted by the Hunan Provincial Public Security Department); Supreme People's Court of China (2017 revision). Several regulations on the publication of information on the list of persons subject to execution for dishonesty (Second, Article 10). ; Shenzhen Municipal People’s Congress Standing Committee (2020). Shenzhen Special Economic Zone Personal Bankruptcy Regulations (Articles 2, 23, 95, 97, 103). ; Standing Committee of the National People's Congress (2006). Enterprise Bankruptcy Law (Chairman's Order No. 54, Article 2, 7). \n\n- Notes: This summary does not downplay reality: adult criminal records cannot be sealed, and Article 100 of the Criminal Law mandates disclosure when enlisting or seeking employment. Certain professions such as civil servants, judges, lawyers, and teachers face additional restrictions, which remain unchanged. The cited Prison Law provisions correspond to Articles 37 and 38 as of 1 November 2026; exact wording may vary slightly. Guidance from Central Document No. 5 (2010) is referenced as republished by local authorities. During the bankruptcy monitoring period, individuals may not travel first class, engage in excessive spending, or purchase property; eight categories of debt, including personal injury compensation, remain non‑forgivable. Fraudulent bankruptcy claims may be revoked. Removal from a default judgment list does not automatically clear credit histories, as these are separate systems.\nEvidence A. This summary does not downplay reality: adult criminal records cannot be sealed, and Article 100 of the Criminal Law mandates disclosure when enlisting or seeking employment. Certain professions such as civil servants, judges, lawyers, and teachers face additional restrictions, which remain unchanged. The cited Prison Law provisions correspond to Articles 37 and 38 as of 1 November 2026; exact wording may vary slightly. Guidance from Central Document No. 5 (2010) is referenced as republished by local authorities. During the bankruptcy monitoring period, individuals may not travel first class, engage in excessive spending, or purchase property; eight categories of debt, including personal injury compensation, remain non‑forgivable. Fraudulent bankruptcy claims may be revoked. Removal from a default judgment list does not automatically clear credit histories, as these are separate systems.\nPossible trade-off: The source summarizes the return this way: “Former inmates cannot be discriminated against regarding employment, education, or social insurance; the government must provide support to those in need. If a person was under 18 at the time of the crime and received a sentence of five years or less, their record is sealed, so they need not disclose it when joining the military or applying for jobs. The blacklist stays active for two years; once debts are paid, courts must remove the name within three working days. Adults, however, cannot have their criminal records sealed and must disclose them when enlisting or seeking employment.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2026). 监狱法（2026 年修订，第五十九、六十、六十二条）.: https://www.spp.gov.cn/spp/fl/202604/t20260430_726746.shtml\n中共中央办公厅、国务院办公厅 (2010). 转发《中央社会治安综合治理委员会关于进一步加强刑满释放解除劳教人员安置帮教工作的意见》的通知（中办发〔2010〕5 号）.: http://www.hnziyang.gov.cn/jc_zy/63/84/content_19460.html\n全国人大常委会 (2018). 刑事诉讼法（2018 年修正，第二百八十六条）.: https://www.spp.gov.cn/zdgz/201810/t20181027_396818.shtml\n最高人民法院、最高人民检察院、公安部、司法部 (2022). 关于未成年人犯罪记录封存的实施办法（第九、十五条）.: https://gat.hunan.gov.cn/gat/jwgk/zfxxgk/xxgkml/zcfgjjd/zcfg/202205/t20220531_24795836.html\n最高人民法院 (2017 修正). 关于公布失信被执行人名单信息的若干规定（第二、十条）.: https://www.court.gov.cn/fabu/xiangqing/37182.html\n深圳市人大常委会 (2020). 深圳经济特区个人破产条例（第二、二十三、九十五、九十七、一百零三条）.: https://sf.sz.gov.cn/xxgk/xxgkml/zcfg/content/post_8586018.html\n全国人大常委会 (2006). 企业破产法（主席令第五十四号，第二、七条）.: http://www.gov.cn/gongbao/content/2006/content_413952.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-020 · Before facing a serious illness, consider adding a one‑year medical or critical‑illness policy to your basic medical insurance; make sure it includes the phrase “guaranteed renewal”. ### 20. Before facing a serious illness, consider adding a one‑year medical or critical‑illness policy to your basic medical insurance; make sure it includes the phrase “guaranteed renewal”.\n\n\n- Cost: For young people, a one‑year expense‑reimbursement medical policy costs only a few hundred yuan per year. Expense‑reimbursement policies pay out based on the actual medical costs you incur. A critical‑illness policy starts at a few thousand yuan annually (these figures are rough estimates by the author; no official data are available). Approximately 40 people choose this option each year. Before purchasing, you must honestly disclose your health status; this process takes about half an hour.\n\n- In plain terms: These policies cover the portion of medical expenses that your yibao (basic medical insurance) does not pay, as well as any income lost while you’re unable to work. When shopping for a policy, look for the exact wording “guaranteed renewal”; without it, the plan may be discontinued or its price raised the following year. Be truthful about your health history — any concealment can lead to a denial of claims. First, make sure you’re enrolled in basic medical insurance; then you can consider this extra coverage.\n\n- Benefit: Regulatory authorities classify such products into two main types. Medical insurance reimburses you for actual medical expenses, while critical‑illness insurance pays a predetermined lump sum upon diagnosis of a covered disease. Both types are meant to cover the out‑of‑pocket costs after yibao payments and any loss of earnings. Policies with a term of one year or less that lack a “guaranteed renewal” clause are considered short‑term health insurance; those lasting longer or explicitly offering guaranteed renewal qualify as long‑term health insurance. “Guaranteed renewal” means the insurer must continue coverage under the same terms and at the same rate when the policy renews. Insurers are prohibited from encouraging the same individual to buy multiple expense‑reimbursement policies, as only one claim can be filed per expense. The definitions of diseases covered by critical‑illness policies follow industry standards, which list 28 severe conditions and three milder ones; malignant tumors, acute myocardial infarction, and post‑stroke sequelae are among the core conditions (national standards effective from 2019‑2020).\n\n- Evidence grade: B\n- Sources: China Banking and Insurance Regulatory Commission (2019). Health Insurance Management Measures (Banking and Insurance Regulatory Commission Order No. 3, 2019, 2, 4, 41). ; China Insurance Industry Association, Chinese Medical Doctor Association (2020). Specifications for the use of disease definitions for critical illness insurance (2020 revised edition) Answers to reporters' questions. ; China Banking and Insurance Regulatory Commission (2020). Notice on matters related to the use of the "Experiential Incidence Rate Table of Major Diseases in China's Personal Insurance Industry (2020)" (Chinese Banking Regulatory Commission [2020] No. 51). ; Standing Committee of the National People's Congress (2015 revision). Article 16 of the Insurance Law of the People's Republic of China (truthful notification and contract shall not be terminated after two years of establishment). \n\n- Notes: This recommendation is rated B because official sources provide only definitions and regulatory rules, without concrete figures on how much money can be saved by purchasing such policies. “Million‑yuan medical insurance” is a marketing term; legally it falls under short‑term health insurance. Plans lacking a “guaranteed renewal” clause may be withdrawn or become more expensive next year — be sure to verify this wording in the contract. You cannot receive double reimbursement for the same expense under two separate expense‑reimbursement policies, so avoid buying two such plans. If you already have a pre‑existing condition and fail to disclose it, claims will likely be denied. Approximately 40 people opt for this coverage each year. Honest disclosure of health status must occur within two years of contract signing; after that period the insurer cannot cancel coverage or deny claims on the basis of nondisclosure. Those who deliberately conceal information within this window may be denied coverage and receive no premium refund. For guidance on which losses merit insurance protection, see Section 5, item 39 (losses you cannot bear). First, enroll in the residential medical insurance described in item 9; then you can consider this additional coverage. The disease‑definition standards are issued by industry associations under the guidance of the China Banking and Insurance Regulatory Commission, not by government decree.\nEvidence B. This recommendation is rated B because official sources provide only definitions and regulatory rules, without concrete figures on how much money can be saved by purchasing such policies. “Million‑yuan medical insurance” is a marketing term; legally it falls under short‑term health insurance. Plans lacking a “guaranteed renewal” clause may be withdrawn or become more expensive next year — be sure to verify this wording in the contract. You cannot receive double reimbursement for the same expense under two separate expense‑reimbursement policies, so avoid buying two such plans. If you already have a pre‑existing condition and fail to disclose it, claims will likely be denied. Approximately 40 people opt for this coverage each year. Honest disclosure of health status must occur within two years of contract signing; after that period the insurer cannot cancel coverage or deny claims on the basis of nondisclosure. Those who deliberately conceal information within this window may be denied coverage and receive no premium refund. For guidance on which losses merit insurance protection, see Section 5, item 39 (losses you cannot bear). First, enroll in the residential medical insurance described in item 9; then you can consider this additional coverage. The disease‑definition standards are issued by industry associations under the guidance of the China Banking and Insurance Regulatory Commission, not by government decree.\nPossible trade-off: The source summarizes the return this way: “These policies cover the portion of medical expenses that your yibao (basic medical insurance) does not pay, as well as any income lost while you’re unable to work. When shopping for a policy, look for the exact wording “guaranteed renewal”; without it, the plan may be discontinued or its price raised the following year. Be truthful about your health history — any concealment can lead to a denial of claims. First, make sure you’re enrolled in basic medical insurance; then you can consider this extra coverage.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 银保监会 (2019). 健康保险管理办法（银保监会令 2019 年第 3 号，第二、四、四十一条）.: https://www.gov.cn/zhengce/zhengceku/2019-12/04/content_5458542.htm\n中国保险行业协会、中国医师协会 (2020). 重大疾病保险的疾病定义使用规范（2020 年修订版）答记者问.: https://www.iachina.cn/art/2020/11/5/art_8616_104705.html\n银保监会 (2020). 关于使用《中国人身保险业重大疾病经验发生率表（2020）》有关事项的通知（银保监发〔2020〕51 号）.: https://www.gov.cn/zhengce/zhengceku/2020-11/06/content_5557791.htm\n全国人大常委会 (2015 修正). 中华人民共和国保险法第十六条（如实告知与合同成立二年后不得解除）.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7c4060811\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-021 · If there’s nowhere else to sleep, 24‑hour venues can only serve as a temporary overnight stop; shelters should be the first choice. ### 21. If there’s nowhere else to sleep, 24‑hour venues can only serve as a temporary overnight stop; shelters should be the first choice.\n\n\n- Cost: Waiting areas at airports and train stations are usually free. Fast‑food restaurants and internet cafés require some spending. Sleep is often restless, and there’s a risk of theft. The real challenge is staying awake all night.\n- In plain terms: Airports and train stations can provide a place to spend the night; they have restrooms and power outlets. Yet no official data confirms they’re safe. Keep valuables close, decline food or drinks from strangers, and avoid isolated corners. It’s unsafe to sleep under bridges, by rivers, or at construction sites at night. Shelters offer free food and lodging — go there first.\n- Benefit: These venues allow you to get through the night; you’ll have access to restrooms and charging options. No official statistics are available.\n- Evidence grade: C\n- Sources: Author’s experience, no official documents\n- Notes: Safety risks are real. Keep belongings on your person, refuse drinks or food from strangers, and steer clear of secluded areas. Never camp out under bridges, by rivers, or at construction sites at night — extreme weather can be fatal. As noted in point 4, shelters provide free food and lodging; make them your priority. Some locations conduct midnight clear‑outs, so avoid confrontations with security staff.\nEvidence C. Safety risks are real. Keep belongings on your person, refuse drinks or food from strangers, and steer clear of secluded areas. Never camp out under bridges, by rivers, or at construction sites at night — extreme weather can be fatal. As noted in point 4, shelters provide free food and lodging; make them your priority. Some locations conduct midnight clear‑outs, so avoid confrontations with security staff.\nPossible trade-off: The source summarizes the return this way: “Airports and train stations can provide a place to spend the night; they have restrooms and power outlets. Yet no official data confirms they’re safe. Keep valuables close, decline food or drinks from strangers, and avoid isolated corners. It’s unsafe to sleep under bridges, by rivers, or at construction sites at night. Shelters offer free food and lodging — go there first.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 作者经验，无官方文件\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 07-022 · If wages are owed to you, first figure out who actually employed you: unlicensed workshops and labor subcontractors still go through labor inspection; only work for a household or individual as a private helper belongs in court ### 22. If wages are owed to you, first figure out who actually employed you: unlicensed workshops and labor subcontractors still go through labor inspection; only work for a household or individual as a private helper belongs in court\n\n- Cost: No cost. First clarify three things: whether the other party runs a shop, factory, or business; whether the work came from a company or construction site through subcontracting; and whether you were working in someone’s home. You can check whether they have a business license on the National Enterprise Credit Information Publicity System.\n- In plain terms: A workshop or store without a license can still be reported to labor inspection and taken to labor arbitration; the owner can be held personally liable. If a labor subcontractor on a construction site owes wages, the general contractor or project owner must pay. Only when you work for a household or individual as a private helper — for example as a nanny — is it not a labor dispute; you must sue in court.\n- Benefit: Article 2 of the Labor Contract Law limits “employers” to enterprises, individual economic organizations, privately run non-enterprise units, and similar organizations; natural persons are not included. The Supreme People’s Court’s interpretation on labor disputes lists several disputes that are not labor disputes: (1) disputes between a household or individual and domestic service workers; (2) disputes between an individual artisan and helpers or apprentices; (3) disputes between rural contracted operators and hired workers. Those must be brought in court as ordinary civil cases, with a three-year limitation period. Employers without a business license are not in that exception. Article 93 of the Labor Contract Law provides that where an employer lacks lawful operating qualifications, if the worker has already performed labor, that unit or its investors must pay wages, economic compensation, and damages. Article 29 of the same judicial interpretation provides that where a dispute arises with an employer that has not obtained a business license, has had its license revoked, or continues operating after its term expired, the employer or its investors must be named as parties. Article 33 of the Regulations on Labor Security Supervision provides that where there is labor use but no business license or the license has been revoked, the labor security administrative department shall conduct supervision. Where an individual contractor illegally recruits workers and causes harm, the contracting organization and the individual contractor bear joint and several liability (Labor Contract Law Article 94). Where a construction unit or general contractor subcontracts to an individual or an entity without lawful operating qualifications and migrant workers’ wages are owed as a result, the construction unit or general contractor must pay (Regulations on Payment of Migrant Workers’ Wages Article 36) (nationwide).\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2012 revision). Labor Contract Law (Articles 2, 93, 94). (Reprinted from the State Taxation Administration of China Policy and Regulations Database); Supreme People's Court of China (2020). Interpretation of applicable legal issues in hearing labor dispute cases (1) (Fa Interpretation [2020] No. 26, Article 2, Article 29). ; State Council of China (2004). Labor and Social Security Supervision Regulations (State Council of China Order No. 423, Article 33). ; State Council of China (2019). Regulations on Guaranteeing the Wage Payment of Migrant Workers (State Council of China Order No. 724, Article 36). ; National People’s Congress (2020). Civil Code (Article 188). ; State Council of China (2006). Measures for the payment of litigation costs (State Council of China Order No. 481, Article 6, Article 29). ; National People’s Congress Standing Committee (2023 revision). Civil Procedure Law (Articles 152, 225). (Reprinted by Guizhou Provincial Market Supervision Bureau)\n- Notes: Judge in this order. First see whether the work came from a company or construction site; if so, pursue the contracting company or general contractor. Dedicated wage accounts and general-contractor advance payment on sites are covered in item 2 (owed wages — complain to labor inspection first). Next see whether the other party is doing business — shop, factory, or workshop; with or without a license, use inspection and arbitration, and name the owner personally in arbitration. Only work for a household or individual as a private helper goes to court. In court you file and prove your own case; ordinary first-instance procedure starts at six months. Attorney fees are not among litigation costs the loser pays; if you hire a lawyer you pay yourself — if you cannot afford it, apply for legal aid (item 3). If you have a written IOU you can first apply for a payment order; small amounts can use small-claims procedure (Section 8, item 22 — second-hand fraud and small claims). The three-year limitation period is in Section 8, item 19 (deadlines for rights). Neither path guarantees payment; if the other side has no assets, winning still may not recover money.\nEvidence A. Judge in this order. First see whether the work came from a company or construction site; if so, pursue the contracting company or general contractor. Dedicated wage accounts and general-contractor advance payment on sites are covered in item 2 (owed wages — complain to labor inspection first). Next see whether the other party is doing business — shop, factory, or workshop; with or without a license, use inspection and arbitration, and name the owner personally in arbitration. Only work for a household or individual as a private helper goes to court. In court you file and prove your own case; ordinary first-instance procedure starts at six months. Attorney fees are not among litigation costs the loser pays; if you hire a lawyer you pay yourself — if you cannot afford it, apply for legal aid (item 3). If you have a written IOU you can first apply for a payment order; small amounts can use small-claims procedure (Section 8, item 22 — second-hand fraud and small claims). The three-year limitation period is in Section 8, item 19 (deadlines for rights). Neither path guarantees payment; if the other side has no assets, winning still may not recover money.\nPossible trade-off: The source summarizes the return this way: “A workshop or store without a license can still be reported to labor inspection and taken to labor arbitration; the owner can be held personally liable. If a labor subcontractor on a construction site owes wages, the general contractor or project owner must pay. Only when you work for a household or individual as a private helper — for example as a nanny — is it not a labor dispute; you must sue in court.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2012 修正). 劳动合同法（第二、九十三、九十四条）.: https://fgk.chinatax.gov.cn/zcfgk/c100009/c5193025/content.html\n最高人民法院 (2020). 关于审理劳动争议案件适用法律问题的解释（一）（法释〔2020〕26 号，第二、二十九条）.: https://www.court.gov.cn/fabu/xiangqing/282121.html\n国务院 (2004). 劳动保障监察条例（国务院令第 423 号，第三十三条）.: https://www.gov.cn/gongbao/content/2004/content_63042.htm\n国务院 (2019). 保障农民工工资支付条例（国务院令第 724 号，第三十六条）.: https://www.gov.cn/gongbao/content/2020/content_5469641.htm\n全国人大 (2020). 民法典（第一百八十八条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n国务院 (2006). 诉讼费用交纳办法（国务院令第 481 号，第六、二十九条）.: https://www.gov.cn/ziliao/flfg/2006-12/29/content_483682.htm\n全国人大常委会 (2023 修正). 民事诉讼法（第一百五十二、二百二十五条）.: https://amr.guizhou.gov.cn/zwgk/xxgkml/jcxxgk/zcfg/fl/202401/t20240129_83645867.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/07-%E6%B2%A1%E9%92%B1%E7%9A%84%E6%97%B6%E5%80%99%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-001 · After a traffic accident, stop, help the injured, and call the police — don’t flee ### 1. After a traffic accident, stop, help the injured, and call the police — don’t flee\n\n- Cost: No cost at all. Stopping, turning on hazard lights, helping the injured, and calling the police will take at most one or two hours. In minor accidents where no one is hurt and both parties agree on what happened, you can first take photos, then note down the other driver’s name, phone number, license plate, driver’s license number, insurance policy number, and the damaged parts of the vehicles. After both parties sign a statement, they may leave the scene and later negotiate a settlement.\n- In plain terms: If you flee the scene, you are automatically considered fully responsible for the accident. Your driver’s license will be revoked, and you won’t be allowed to retake the test for life. More practically, both collision damage coverage and third‑party liability insurance will not pay any claims related to fleeing — you’d have to cover hundreds of thousands of dollars out of pocket. Staying on the scene to help and call the police only takes a couple of hours.\n- Benefit: The person who flees bears full responsibility for the accident. Only if you can prove the other driver also acted negligently might that responsibility be reduced. Fleeing also results in license revocation for life. If the incident meets the criteria for a traffic‑related crime, fleeing can lead to a sentence of 3 to 7 years; if someone dies because of it, the sentence rises to more than 7 years. Insurance won’t help either: both collision damage coverage and third‑party liability policies exclude any claims arising from “hit‑and‑run,” “intentional tampering with or falsifying the scene,” or “destruction of evidence,” leaving you responsible for any compensation costs (nationwide).\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2021). Road Traffic Safety Law (Revised in 2021, Articles 70, 101). (Reprinted by Beijing Municipal Public Security and Traffic Management Bureau); State Council of China (2017). Regulations for the Implementation of the Road Traffic Safety Law (State Council of China Order No. No. 405, revised in 2017, Articles 86, 92). ; National People’s Congress (1997). Criminal Law (Article 133). ; Insurance Association of China (2020). Model Clauses for Motor Vehicle Commercial Insurance (2020 Edition) (Article 9, 22). \n- Notes: If anyone is injured, first provide aid and then call the police. If moving vehicles or people is necessary to help, mark their original positions first. Even if you feel no impact after a minor collision and drive away, that can still be classified as fleeing — when in doubt, call the police. The insurance information cited comes from standard industry clauses; the actual coverage you receive depends on the specific terms of your own policy.\nEvidence A. If anyone is injured, first provide aid and then call the police. If moving vehicles or people is necessary to help, mark their original positions first. Even if you feel no impact after a minor collision and drive away, that can still be classified as fleeing — when in doubt, call the police. The insurance information cited comes from standard industry clauses; the actual coverage you receive depends on the specific terms of your own policy.\nPossible trade-off: The source summarizes the return this way: “If you flee the scene, you are automatically considered fully responsible for the accident. Your driver’s license will be revoked, and you won’t be allowed to retake the test for life. More practically, both collision damage coverage and third‑party liability insurance will not pay any claims related to fleeing — you’d have to cover hundreds of thousands of dollars out of pocket. Staying on the scene to help and call the police only takes a couple of hours.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2021). 道路交通安全法（2021 年修订，第七十、一百零一条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/205308/index.html\n国务院 (2017). 道路交通安全法实施条例（国务院令第 405 号，2017 年修订，第八十六、九十二条）.: http://xzfg.moj.gov.cn/front/law/detail?LawID=75\n全国人大 (1997). 刑法（第一百三十三条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\n中国保险行业协会 (2020). 机动车商业保险示范条款（2020 版）（第九、二十二条）.: https://www.iachina.cn/art/2020/9/4/art_24_104621.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-002 · If you realize you’ve been scammed, call 110 or 96110 right away to request a stop‑payment — don’t try to investigate on your own first. ### 2. If you realize you’ve been scammed, call 110 or 96110 right away to request a stop‑payment — don’t try to investigate on your own first.\n\n\n- Cost: No cost at all. Just make one call, clearly stating the time of the transfer, the amount, and the scammer’s account number. Keep screenshots of the transfer and any chat records.\n\n- In plain terms: The brief period right after money is sent is the only window of opportunity. During this time police can issue an emergency stop‑payment order and quickly freeze the funds; banks are required to comply. Once the money has been moved through multiple accounts and scattered, it becomes almost impossible to recover. Therefore, call 110 or 96110 immediately — don’t waste time investigating or asking questions on your own. Calls to 96110 come from police officers trying to warn you, so be sure to answer them.\n\n- Benefit: Law enforcement has the authority to instantly query, urgently stop‑pay, and swiftly freeze any funds linked to a scam. Banks and payment services must cooperate. Once frozen, those funds are returned to victims according to established procedures. The sooner a stop‑payment is ordered, the higher the chance of recovery; after the money has been dispersed, success rates drop dramatically. 96110 is the nationwide anti‑fraud hotline; calls from this number are police warnings, so you must answer them. (Nationwide, effective December 2022)\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2022). Anti-Telecommunications Network Fraud Law (Articles 20, 34). ; Fujian Provincial Public Security Department (2023). 96110 Incoming calls, please be sure to answer. (Provincial public security agency page)\n\n- Notes: Anyone claiming to be from police, prosecutors, or courts and asking you to transfer money to a “secure account” is running a scam. The law merely mandates the creation of a stop‑payment and freezing mechanism so banks can hold the funds. How much can be recovered depends on whether the money is still in the account at the time you report it. Information about the “National Anti‑Fraud Center” app and 96110 is taken from a Fujian Provincial Public Security Department page; the original page on the Ministry of Public Security’s site cannot be accessed.\nEvidence A. Anyone claiming to be from police, prosecutors, or courts and asking you to transfer money to a “secure account” is running a scam. The law merely mandates the creation of a stop‑payment and freezing mechanism so banks can hold the funds. How much can be recovered depends on whether the money is still in the account at the time you report it. Information about the “National Anti‑Fraud Center” app and 96110 is taken from a Fujian Provincial Public Security Department page; the original page on the Ministry of Public Security’s site cannot be accessed.\nPossible trade-off: The source summarizes the return this way: “The brief period right after money is sent is the only window of opportunity. During this time police can issue an emergency stop‑payment order and quickly freeze the funds; banks are required to comply. Once the money has been moved through multiple accounts and scattered, it becomes almost impossible to recover. Therefore, call 110 or 96110 immediately — don’t waste time investigating or asking questions on your own. Calls to 96110 come from police officers trying to warn you, so be sure to answer them.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2022). 反电信网络诈骗法（第二十、三十四条）.: https://www.spp.gov.cn/spp/fl/202209/t20220902_575631.shtml\n福建省公安厅 (2023). 96110 来电，请务必接听.: http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202303/t20230306_6126156.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-003 · Remember the core anti-fraud rules: don’t trust unsolicited calls, don’t share personal information, don’t click on suspicious links, and always verify any transfer requests. All seven of the most common scam types follow this same pattern. ### 3. Remember the core anti-fraud rules: don’t trust unsolicited calls, don’t share personal information, don’t click on suspicious links, and always verify any transfer requests. All seven of the most common scam types follow this same pattern.\n\n\n- Cost: No cost at all. Just memorize the “three no’s and one extra check” rule, read through the descriptions of the seven scam types below, and install the “National Anti-Fraud Center” app. Make sure to answer any calls from 96110. If someone asks you to transfer money, share your screen, download an unknown app, click a link, or share verification codes, hang up first and then call the official hotline to verify. The hard part is that scammers often pressure you to act immediately — you must resist that pressure and hang up first.\n\n- In plain terms: If someone asks you to transfer money, share your screen, download an unknown app, click a link, or share verification codes, hang up first and then call the official number to verify. The seven most common scam types are fake “task reward” schemes, fraudulent investment offers, fake loan scams, impersonation of customer service agents, impersonation of police or judicial officials, romance scams, and fake “task reward” schemes involving seduction. All of them aim to get you to send money first. Spotting them in advance is far cheaper than trying to recover lost funds later.\n\n- Benefit: By law, government agencies and relevant departments must inform the public about common tactics used in telecom and online fraud. Public security authorities, together with financial, telecom, and internet regulators, run a nationwide early warning and prevention system to reach out to people at risk of being scammed. 96110 is this unified national hotline for such warnings — you should always answer calls from it. According to a June 2026 report from the Ministry of Public Security, the top 10 most common scam types account for 85% of all telecom fraud cases. Fake “task reward” schemes are the most prevalent, making up 25% of all cases. Fraudulent investment offers cause the greatest financial losses, accounting for roughly 40% of total fraud-related losses. The Fujian Provincial Public Security Department has outlined specific identifying features for each type. For fake “task reward” schemes: “Anyone urging you to join a money-making scheme is likely trying to take your money; they won’t refund your initial deposit unless you complete endless tasks.” For fraudulent investment offers: “Fake promoters post fake profit reports in online groups; they give small initial returns to encourage you to invest more, then demand ‘taxes’ before allowing any withdrawals.” For fake loan scams: “Legitimate loans never require upfront deposits or proof of bank transactions; any such requests are a red flag.” For impersonation of customer service agents: “They claim you have an active membership that will incur automatic fees and harm your credit score, pressuring you to transfer money to cancel it.” For impersonation of police or judicial officials: “No legitimate police or judicial agency has any so-called ‘safe accounts’; any ‘law enforcement’ contact via phone, QQ, WeChat, or online platforms is a scam.” For romance scams: “Never trust anyone you’ve only met via photos or video calls; they often invent urgent reasons to ask for money without ever agreeing to a video chat or in-person meeting.” For seduction-based “task reward” schemes: “They arrange a meeting first, then demand you complete ‘tasks’ that require ever-larger payments.” Spotting these scams early is far cheaper than trying to reverse unauthorized transfers later. How much money you can recover depends on whether it remains in your account at the time of reporting; for details on how to request a transfer reversal, see section 2 (call 110 or 96110 to request a reversal). (Nationwide, effective December 2022)\n\n- Evidence grade: B\n- Sources: Standing Committee of the National People's Congress (2022). Anti-telecommunications network fraud law (Articles 8, 20, 34). ; Ministry of Public Security of China (2026). Ministry of Public Security of China press conference: Informing the latest situation of current telecommunications network fraud crimes, Features Tip Key points for preventing telecommunications network fraud (June 12, 2026): "The above 10 types of cases account for 85% of all electronic fraud cases. Among them, bill rebate fraud has the highest incidence, accounting for 25% of all electronic fraud cases; false online investment and financial management fraud has the highest losses, accounting for about 40% of all electronic fraud cases." ; Fujian Provincial Public Security Department (2023). 96110 Incoming calls, please be sure to answer. (Provincial public security agency page, including "Do not trust calls, do not disclose information, do not click on links, and verify transfers" and "Beware of fraudulent calls starting with 192" tips); Fujian Provincial Public Security Department (2023 to 2024). Column on fraud detection skills: Order fraud ; Investment and financial management ; Loan ; Impersonating customer service ; Pretending to be a public prosecutor ; Pig killing plate ; Sex lure and fraud \n\n- Notes: Scammers posing as police, judicial officials, customer service agents, supervisors, or platform risk control staff all use the same basic tactic: they ask you to “cooperate with an investigation”, “cancel a membership”, “join a task reward scheme”, or “access insider investment opportunities”. Legitimate loans never require upfront deposits, and no police or judicial agency has any “safe accounts” — remembering these two facts alone can help you avoid most scams. This is graded B because the “three no’s and one extra check” rule is only an official public awareness slogan; there are no hard statistics showing exactly how much it reduces scam victimization. The rule and the list of seven scam types are taken from provincial public security department websites. The top 10 scam types identified by the Ministry of Public Security in 2026 also include impersonation of e-commerce and logistics customer service agents, fake loan and credit report scams, fraudulent online gaming transactions, fake online dating schemes, impersonation of supervisors or acquaintances, and fake flight cancellation/refund offers — all of them follow the same pattern of ultimately demanding a money transfer.\nEvidence B. Scammers posing as police, judicial officials, customer service agents, supervisors, or platform risk control staff all use the same basic tactic: they ask you to “cooperate with an investigation”, “cancel a membership”, “join a task reward scheme”, or “access insider investment opportunities”. Legitimate loans never require upfront deposits, and no police or judicial agency has any “safe accounts” — remembering these two facts alone can help you avoid most scams. This is graded B because the “three no’s and one extra check” rule is only an official public awareness slogan; there are no hard statistics showing exactly how much it reduces scam victimization. The rule and the list of seven scam types are taken from provincial public security department websites. The top 10 scam types identified by the Ministry of Public Security in 2026 also include impersonation of e-commerce and logistics customer service agents, fake loan and credit report scams, fraudulent online gaming transactions, fake online dating schemes, impersonation of supervisors or acquaintances, and fake flight cancellation/refund offers — all of them follow the same pattern of ultimately demanding a money transfer.\nPossible trade-off: The source summarizes the return this way: “If someone asks you to transfer money, share your screen, download an unknown app, click a link, or share verification codes, hang up first and then call the official number to verify. The seven most common scam types are fake “task reward” schemes, fraudulent investment offers, fake loan scams, impersonation of customer service agents, impersonation of police or judicial officials, romance scams, and fake “task reward” schemes involving seduction. All of them aim to get you to send money first. Spotting them in advance is far cheaper than trying to recover lost funds later.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2022). 反电信网络诈骗法（第八、二十、三十四条）.: https://www.spp.gov.cn/spp/fl/202209/t20220902_575631.shtml\n公安部 (2026). 公安部发布会：通报当前电信网络诈骗犯罪的最新形势、特点提示防范电信网络诈骗要点（2026 年 6 月 12 日）：「以上这10类案件就占了全部电诈案件的85%。其中，刷单返利诈骗发案最高，占所有电诈案件的25%\n虚假网络投资理财诈骗损失最高，约占全部电诈案件损失的40%」.: https://www.mps.gov.cn/n2254536/n2254544/n2254552/n10491781/index.html\n福建省公安厅 (2023). 96110 来电，请务必接听.: http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202303/t20230306_6126156.htm\n福建省公安厅 (2023 到 2024). 识骗技巧专栏：刷单: http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202307/t20230703_6196881.htm\n投资理财: http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202312/t20231220_6362145.htm\n贷款: http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202312/t20231207_6326741.htm\n冒充客服: http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202310/t20231020_6279505.htm\n冒充公检法: http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202309/t20230913_6255863.htm\n杀猪盘: http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202308/t20230818_6232030.htm\n色诱刷单: http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202403/t20240307_6410612.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-004 · Seeing a face on video or hearing a voice on the phone does not count as verification; if a transfer is involved, hang up first and call back using an old number saved in your contacts. ### 4. Seeing a face on video or hearing a voice on the phone does not count as verification; if a transfer is involved, hang up first and call back using an old number saved in your contacts.\n\n\n- Cost: No cost involved. It only requires making one extra call and waiting a few extra minutes. In general, avoid posting videos of your face or long voice recordings on public accounts. The hard part is that scammers often pressure you to act quickly — you must resist the urge to transfer money right away.\n\n- In plain terms: Seeing someone’s face or hearing their voice is not reliable proof of identity. Whenever money transfer is mentioned, hang up immediately and call back using an old number stored in your contacts, or ask someone you both know. If the caller claims “poor signal” or “I’m in a meeting” and refuses a live video chat, treat it as a scam.\n\n- Benefit: The Cybersecurity Bureau of the Ministry of Public Security has outlined three key measures. First is motion verification: ask the other party to perform a smooth head-turn motion, or to completely cover their face with a palm and then remove it quickly. The original text notes that current AI technology still struggles to accurately simulate such complex facial occlusions and lighting changes, often resulting in choppy, blurry, or distorted images. Second is listening for audio cues: AI-generated voices sometimes lack natural breathing pauses or emotional variation, and may sound slightly mechanical or contain unusual background noise. Third and most important is cross-channel verification. As stated in the source material, “after hanging up, immediately call a number the person regularly uses and you recognize — do not call back the suspicious number — or ask a mutual acquaintance for confirmation.” The rule of thumb is: “Don’t trust video or voice alone; verify through actions and multiple channels.” Legally, using face-swapping or voice-cloning technology for fraud is strictly prohibited. Platforms must clearly label any service offering face generation, replacement, voice synthesis, or voice imitation; no organization or individual may remove, alter, or hide such labels. However, since scammers rarely follow these rules, the absence of a label cannot be taken as proof that the caller is genuine. The Criminal Investigation Bureau reported one case where a 14-member gang produced over 50000 synthetic face videos and collected more than 500000 pieces of personal information; police also seized 60 cloud servers nationwide. This labeling requirement took effect on September 1, 2025.\n\n- Evidence grade: B\n- Sources:Ministry of Public Security of China Cybersecurity Bureau (2025). Seeing is believing, beware of new AI scams! (Reprinted by the Fujian Provincial Public Security Department); National Internet Information Office, Ministry of Industry and Information Technology of China, Ministry of Public Security of China (2022). Provisions on the In-depth Synthesis Management of Internet Information Services (Sixth, Sixteenth, Article 17, effective January 10, 2023). ; Cyberspace Administration of China, Ministry of Industry and Information Technology of China, Ministry of Public Security of China, State Administration of Radio and Television (2025). Methods for labeling synthetic content generated by artificial intelligence (Article 10, 2025-9 Effective on January 1st). ; Ministry of Public Security of China Criminal Investigation Bureau, CCTV News (2026). The police seized more than 50,000 synthetic dynamic face videos. Who is "copying" your face? (Reprinted by Fujian Provincial Public Security Department)\n\n- Notes: Always use an old number saved in your contacts when calling back — never dial the number shown on the incoming call or any new number the scammer provides. If the caller cites “poor signal” or “a meeting” to avoid a live video or motion test, assume it is a scam. Motion verification is only a supplementary tool; since AI capabilities keep improving, the only truly reliable step remains cross-channel confirmation. If money has already been transferred, refer to section 2 of this chapter and call 110 immediately to request a stop on the payment. For information on protecting your own facial and voice data, see section 14. This item is rated B because official sources provide identification methods and case examples, but no statistics are given on how much these measures actually reduce fraud rates. The main Ministry of Public Security website (mps.gov.cn) remains inaccessible due to a 521 error; the quoted texts from the Cybersecurity Bureau and Criminal Investigation Bureau were taken from a republishing page run by the Fujian Provincial Public Security Department.\nEvidence B. Always use an old number saved in your contacts when calling back — never dial the number shown on the incoming call or any new number the scammer provides. If the caller cites “poor signal” or “a meeting” to avoid a live video or motion test, assume it is a scam. Motion verification is only a supplementary tool; since AI capabilities keep improving, the only truly reliable step remains cross-channel confirmation. If money has already been transferred, refer to section 2 of this chapter and call 110 immediately to request a stop on the payment. For information on protecting your own facial and voice data, see section 14. This item is rated B because official sources provide identification methods and case examples, but no statistics are given on how much these measures actually reduce fraud rates. The main Ministry of Public Security website (mps.gov.cn) remains inaccessible due to a 521 error; the quoted texts from the Cybersecurity Bureau and Criminal Investigation Bureau were taken from a republishing page run by the Fujian Provincial Public Security Department.\nPossible trade-off: The source summarizes the return this way: “Seeing someone’s face or hearing their voice is not reliable proof of identity. Whenever money transfer is mentioned, hang up immediately and call back using an old number stored in your contacts, or ask someone you both know. If the caller claims “poor signal” or “I’m in a meeting” and refuses a live video chat, treat it as a scam.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 公安部网安局 (2025). 眼见≠为实，警惕 AI 新型诈骗！: http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202509/t20250922_7013008.htm\n国家互联网信息办公室、工业和信息化部、公安部 (2022). 互联网信息服务深度合成管理规定（第六、十六、十七条，2023 年 1 月 10 日施行）.: https://www.gov.cn/zhengce/zhengceku/2022-12/12/content_5731431.htm\n国家互联网信息办公室、工业和信息化部、公安部、国家广播电视总局 (2025). 人工智能生成合成内容标识办法（第十条，2025 年 9 月 1 日施行）.: https://www.cac.gov.cn/2025-03/14/c_1743654684782215.htm\n公安部刑侦局、央视新闻 (2026). 警方查获 5 万多条合成动态人脸视频 谁在「复制」你的脸？: http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202603/t20260330_7117146.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-005 · If accused or summoned, hire a lawyer first — don’t settle privately or delete records ### 5. If accused or summoned, hire a lawyer first — don’t settle privately or delete records \n\n- Cost: Legal fees start at several thousand yuan. Those with financial difficulties can apply to legal aid agencies for a free lawyer. When questioned, answer only questions relevant to the case; leave the rest to your lawyer. The hard part is staying calm on the spot and resisting the urge to explain everything yourself. \n- In plain terms: You can hire a lawyer right from the first time you’re called in for questioning. If the lawyer requests a meeting, the detention center must arrange it within 48 hours, and those talks cannot be monitored. You’re allowed to refuse answering any questions unrelated to the case. \n- Benefit: Starting from the first interrogation or from the moment you’re placed under compulsory measures restricting your freedom, you have the right to appoint a lawyer. While the case remains under police investigation, only lawyers may represent you — no one else can serve as a defense counsel. Upon a lawyer’s request, the detention center must arrange a meeting within 48 hours, and such meetings are not monitored. No one may be forced to confess guilt, and you may refuse answering questions unrelated to the case. A summons or compulsory appearance lasts at most 12 hours; for especially serious and complex cases, this limit extends to 24 hours. A summons merely notifies you to come for questioning, while compulsory appearance means you’re physically taken there. Repeated summonses must not be used to detain someone indefinitely. Anyone fabricating facts to falsely accuse another and seeking criminal punishment for them faces up to three years in prison; if serious harm results, the sentence rises to three to ten years. If charges are dropped, prosecution is refused, or a court acquits you after detention or arrest, you may claim state compensation calculated daily based on the previous year’s national average wage for workers. \n- Evidence grade: A \n- Sources: Standing Committee of the National People's Congress (2018). Criminal Procedure Law (2018 amendments, Articles 34, 35, 39, 52, 119, 120). ; National People's Congress (1997). Criminal Law (Article 243). ; National People’s Congress Standing Committee (2012). State Compensation Law (2012 amendment, Articles 17, 33). (Reprinted by National Bureau of Statistics of China)\n- Notes: Do not attempt to settle privately with the other party or contact their family members. Any “private settlement” may be interpreted as admitting guilt. Chat logs, call records, and travel histories serve as proof of your innocence; deleting them removes your own evidence. If a report or accusation later proves unfounded, this does not constitute false accusation or entrapment. This rule applies equally to all accused individuals regardless of gender. For further details, see Section 33 (punishing those who fabricate facts), Section 34 (acquittal when evidence is insufficient and subsequent appeals), and Section 35 (daily state compensation after unlawful detention).\nEvidence A. Do not attempt to settle privately with the other party or contact their family members. Any “private settlement” may be interpreted as admitting guilt. Chat logs, call records, and travel histories serve as proof of your innocence; deleting them removes your own evidence. If a report or accusation later proves unfounded, this does not constitute false accusation or entrapment. This rule applies equally to all accused individuals regardless of gender. For further details, see Section 33 (punishing those who fabricate facts), Section 34 (acquittal when evidence is insufficient and subsequent appeals), and Section 35 (daily state compensation after unlawful detention).\nPossible trade-off: The source summarizes the return this way: “You can hire a lawyer right from the first time you’re called in for questioning. If the lawyer requests a meeting, the detention center must arrange it within 48 hours, and those talks cannot be monitored. You’re allowed to refuse answering any questions unrelated to the case.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2018). 刑事诉讼法（2018 年修正，第三十四、三十五、三十九、五十二、一百一十九、一百二十条）.: https://www.spp.gov.cn/zdgz/201810/t20181027_396818.shtml\n全国人大 (1997). 刑法（第二百四十三条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\n全国人大常委会 (2012). 国家赔偿法（2012 年修正，第十七、三十三条）.: https://www.stats.gov.cn/gk/tjfg/xgfxfg/202503/t20250306_1958899.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-006 · Coming forward voluntarily after an incident: Self‑surrender can cut a sentence by up to 40%, and the “statute of limitations” defense simply does not exist ### 6. Coming forward voluntarily after an incident: Self‑surrender can cut a sentence by up to 40%, and the “statute of limitations” defense simply does not exist\n\n\n- Cost: There is no cost at all. You can walk into a police station, stay on the scene and call the authorities, then tell them exactly what happened. The hard part is resisting the urge to “wait and see — maybe no one will notice.”\n\n- In plain terms: Voluntarily surrendering can reduce a prison term by up to 40%; for less serious offenses it may even lead to no punishment at all. If you confess only after being caught, the reduction is capped at 20%. Running away or denying responsibility yields no benefit. Relying on the statute of limitations to get off scot‑free is impossible: once a case is officially opened, the time you spend evading authorities does not count toward that limit. The relevant sentencing rules have been in effect since 2021.\n\n- Benefit: Article 67 of the Criminal Law states that anyone who voluntarily surrenders and truthfully confesses their crime receives a lighter or reduced sentence; those guilty of minor offenses may be exempted entirely. Even without surrender, a sincere confession can still earn a penalty cut; if it prevents especially grave consequences, the reduction can be even greater. Official sentencing guidelines set clear percentage ranges: voluntary surrender can lower the baseline sentence by up to 40% (or more for minor crimes), while a simple confession brings a reduction of up to 20%. Additional factors such as admitting to related, un‑discovered crimes or averting serious harm can add another 10‑50% cut. Plea agreements also grant up to 30% relief, and when combined with surrender, restitution, compensation and other mitigating circumstances the total reduction may exceed 60% (or even lead to full exemption for minor offenses). Conversely, the statute of limitations is divided into four tiers — 5, 10, 15 and 20 years — based on the maximum possible penalty (Article 87). However, Article 88 explicitly states that once an investigation or prosecution is underway, any attempt to evade it renders the time spent in hiding irrelevant; the clock never stops.\n\n- Evidence grade: A\n- Sources: National People's Congress. Criminal Law of the People's Republic of China (Consolidated text as amended by the Eleventh Amendment to the Criminal Law) Articles 67, 87, and 88. ; Supreme People's Court of China, Supreme People's Procuratorate of China (2021). Sentencing Guidance Opinions on Common Crimes (Trial) (Fafa [2021] No. 21, effective on July 1, 2021) Three (six) (seven) (fourteen). Full text reprinted by the People's Procuratorate of Zhangye City, Gansu Province. ; Supreme People's Court of China (2010). Opinions on Handling Certain Specific Issues of Surrender and Meritorious Service (Fafa [2010] No. 60) 1. Bulletin of the Supreme People's Court of China. \n\n- Notes: The primary beneficiary of this provision is the offender himself. Self‑surrender is a mitigating factor, not a blanket pardon; the exact reduction is left to judicial discretion, and stricter limits apply to violent and drug‑related crimes. Traffic‑accident cases follow a separate rule: staying at the scene, rendering aid and reporting the incident counts as voluntary surrender, yet because these actions are legally required, the permissible reduction is limited. Even if a driver flees first and later turns himself in, he still qualifies as a surrenderer; the baseline sentence used for calculation is the higher statutory maximum, and the subsequent reduction follows the same percentages described above (see Section 1 for proper post‑accident conduct: stop, help, call police). Consulting a lawyer does not conflict with a truthful confession; the attorney’s role is to verify that the written statement accurately reflects the facts, not to help fabricate a story.\nEvidence A. The primary beneficiary of this provision is the offender himself. Self‑surrender is a mitigating factor, not a blanket pardon; the exact reduction is left to judicial discretion, and stricter limits apply to violent and drug‑related crimes. Traffic‑accident cases follow a separate rule: staying at the scene, rendering aid and reporting the incident counts as voluntary surrender, yet because these actions are legally required, the permissible reduction is limited. Even if a driver flees first and later turns himself in, he still qualifies as a surrenderer; the baseline sentence used for calculation is the higher statutory maximum, and the subsequent reduction follows the same percentages described above (see Section 1 for proper post‑accident conduct: stop, help, call police). Consulting a lawyer does not conflict with a truthful confession; the attorney’s role is to verify that the written statement accurately reflects the facts, not to help fabricate a story.\nPossible trade-off: The source summarizes the return this way: “Voluntarily surrendering can reduce a prison term by up to 40%; for less serious offenses it may even lead to no punishment at all. If you confess only after being caught, the reduction is capped at 20%. Running away or denying responsibility yields no benefit. Relying on the statute of limitations to get off scot‑free is impossible: once a case is officially opened, the time you spend evading authorities does not count toward that limit. The relevant sentencing rules have been in effect since 2021.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大. 中华人民共和国刑法（经刑法修正案十一修正的整合文本）第六十七、八十七、八十八条.: https://flk.npc.gov.cn/detail?id=ff808181796a636a0179822a19640c92\n最高人民法院、最高人民检察院 (2021). 关于常见犯罪的量刑指导意见（试行）（法发〔2021〕21 号，2021 年 7 月 1 日施行）三（六）（七）（十四）. 甘肃省张掖市人民检察院转载全文.: http://www.zhangye.jcy.gov.cn/info/1039/2086.htm\n最高人民法院 (2010). 关于处理自首和立功若干具体问题的意见（法发〔2010〕60 号）一. 最高人民法院公报.: http://gongbao.court.gov.cn/Details/f3089058d37e11cd16d801530934ae.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-007 · Don’t touch the steering wheel after drinking — even for e‑bikes or “just moving the car a bit” ### 7. Don’t touch the steering wheel after drinking — even for e‑bikes or “just moving the car a bit”\n\n- Cost: Using a designated driver or taking a taxi costs only a few dozen yuan. Agree in advance who won’t drink at any gathering. It can be hard to politely refuse when others keep offering drinks.\n- In plain terms: Driving after drinking results in a 6‑month suspension of your license and a fine of 1000–2000 yuan. A second offense brings up to 10 days in jail and permanent license revocation. Drunk driving leads to immediate license cancellation; you can’t reapply for 5 years and may face criminal charges for dangerous driving, leaving a criminal record that affects background checks and certain jobs. Auto insurance won’t cover any claims: once you’ve been drinking, your policy becomes void. Even “just moving the car a bit” counts as driving.\n- Benefit: Temporary suspension of the license for 6 months and a fine ranging from 1000 to 2000 yuan for driving after drinking. Repeat offenders face up to 10 days in jail and permanent license revocation. Drunk driving results in immediate license cancellation; reapplication is prohibited for 5 years, and criminal liability for dangerous driving is pursued, leading to imprisonment and monetary penalties. For commercial drivers the penalties are harsher: 15 days in jail, a 5000‑yuan fine, and a 5‑year ban on driving commercially; drunk driving entails a 10‑year ban, after which they can never drive commercially again. If drinking or being drunk leads to a major accident and a criminal conviction, driving privileges are revoked for life. Commercial auto insurance policies explicitly exclude any claims arising from driving under the influence of alcohol or drugs (nationwide).\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (2021). Road Traffic Safety Law (Revised in 2021, Article 91). (Reprinted by Beijing Municipal Public Security and Traffic Management Bureau); National People's Congress Standing Committee (2015). Criminal Law Amendment (9) (Article 8, Article 133-1 of the Criminal Law). ; Insurance Association of China (2020). Model Clauses for Motor Vehicle Commercial Insurance (2020 Edition) (Article 9, 22). \n- Notes: Drunk driving is a criminal offense that leaves a permanent record, affecting both background checks and eligibility for certain professions. The distinction between “drinking” and “being drunk” is defined by blood alcohol concentration levels set by national standards; this section does not verify those exact figures, so don’t guess where you fall on that scale.\nEvidence A. Drunk driving is a criminal offense that leaves a permanent record, affecting both background checks and eligibility for certain professions. The distinction between “drinking” and “being drunk” is defined by blood alcohol concentration levels set by national standards; this section does not verify those exact figures, so don’t guess where you fall on that scale.\nPossible trade-off: The source summarizes the return this way: “Driving after drinking results in a 6‑month suspension of your license and a fine of 1000–2000 yuan. A second offense brings up to 10 days in jail and permanent license revocation. Drunk driving leads to immediate license cancellation; you can’t reapply for 5 years and may face criminal charges for dangerous driving, leaving a criminal record that affects background checks and certain jobs. Auto insurance won’t cover any claims: once you’ve been drinking, your policy becomes void. Even “just moving the car a bit” counts as driving.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2021). 道路交通安全法（2021 年修订，第九十一条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/205308/index.html\n全国人大常委会 (2015). 刑法修正案（九）（第八条，即刑法第一百三十三条之一）.: https://www.spp.gov.cn/spp/fl/201802/t20180205_364562.shtml\n中国保险行业协会 (2020). 机动车商业保险示范条款（2020 版）（第九、二十二条）.: https://www.iachina.cn/art/2020/9/4/art_24_104621.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-008 · Never lend your bank cards, SIM cards, or payment accounts to anyone — “money laundering” is not a side hustle ### 8. Never lend your bank cards, SIM cards, or payment accounts to anyone — “money laundering” is not a side hustle\n\n- Cost: Zero. Some people claim “just lend your card for a few transactions and you’ll get a few hundred yuan” — just say no.\n- In plain terms: Renting, lending, or selling your bank cards, SIM cards, or payment accounts is illegal on its own. Penalties include confiscation of all illegal earnings plus a fine of 1 to 10 times that amount; if no earnings were made, the maximum fine is 200000 yuan. In serious cases, offenders face up to 15 days in detention, a negative credit record, and restrictions on account functionality. If you knowingly assist criminals by receiving or transferring money using these accounts, you could be convicted of aiding information network criminal activities, punishable by up to 3 years in prison.\n- Benefit: Engaging in any activity that involves renting, lending, or selling phone cards, bank accounts, payment accounts, or internet accounts is illegal. Authorities confiscate all illegal earnings and impose a fine of 1 to 10 times that amount; if no earnings exist, the maximum fine is 200000 yuan. Serious violations lead to detention of up to 15 days, a negative credit record, account restrictions, and suspension of all non-counter banking services. Knowingly providing payment settlement assistance to criminals constitutes aiding information network criminal activities (known as “helping information network crimes”), punishable by up to 3 years in prison and a fine nationwide.\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (2022). Anti-Telecommunications and Internet Fraud Law (Articles 31, 44). ; National People's Congress Standing Committee (2015). Criminal Law Amendment (9) (Article 29, namely Article 287-2 of the Criminal Law). \n- Notes: Claiming “I had no idea what the other person intended to do with my cards” won’t protect you. Law enforcement determines intent based on external circumstances: receiving payment for lending cards or unusually large transaction volumes can be used as evidence of awareness. Even if you ultimately aren’t convicted, accounts used to receive illicit funds get frozen and you face other penalties.\nEvidence A. Claiming “I had no idea what the other person intended to do with my cards” won’t protect you. Law enforcement determines intent based on external circumstances: receiving payment for lending cards or unusually large transaction volumes can be used as evidence of awareness. Even if you ultimately aren’t convicted, accounts used to receive illicit funds get frozen and you face other penalties.\nPossible trade-off: The source summarizes the return this way: “Renting, lending, or selling your bank cards, SIM cards, or payment accounts is illegal on its own. Penalties include confiscation of all illegal earnings plus a fine of 1 to 10 times that amount; if no earnings were made, the maximum fine is 200000 yuan. In serious cases, offenders face up to 15 days in detention, a negative credit record, and restrictions on account functionality. If you knowingly assist criminals by receiving or transferring money using these accounts, you could be convicted of aiding information network criminal activities, punishable by up to 3 years in prison.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2022). 反电信网络诈骗法（第三十一、四十四条）.: https://www.spp.gov.cn/spp/fl/202209/t20220902_575631.shtml\n全国人大常委会 (2015). 刑法修正案（九）（第二十九条，即刑法第二百八十七条之二）.: https://www.spp.gov.cn/spp/fl/201802/t20180205_364562.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-009 · Checking your credit report twice a year for free helps spot any loans or cards you didn’t apply for. ### 9. Checking your credit report twice a year for free helps spot any loans or cards you didn’t apply for.\n\n\n- Cost: It costs nothing. You can complete the check online in just ten minutes.\n\n- In plain terms: Laws give you the right to check your own credit report twice a year at no charge, and you can finish the process online in ten minutes. Negative entries stay on the report for five years from the date they’re resolved; after that they must be removed. If you dispute any information, the credit agency or data provider must respond to you in writing within 20 days. To check your report, use the official website of the People’s Bank of China’s Credit Information Center or your mobile banking app — avoid third‑party “credit check” apps, as they collect your personal data.\n\n- Benefit: Regulatory rules state that “individuals have the right to obtain their own credit reports twice a year free of charge,” meaning you can check your report twice annually at no cost. Negative records are kept for five years after the underlying issue is resolved; any older entries must be deleted. When you raise a dispute, the credit agency or source of the data must reply in writing within 20 days.\n\n- Evidence grade: A\n- Sources:State Council of China (2013). Regulations on the Administration of Credit Reporting Industry (National Order No. 631, Article 16, Article 17, Article 25). \n\n- Notes: Identity theft leading to unauthorized loans or credit cards often goes unnoticed until a person is denied a mortgage years later. The proper channels for checking your report are the People’s Bank of China Credit Information Center website or mobile banking apps. Steer clear of third‑party “credit check” apps, as they harvest your personal information.\nEvidence A. Identity theft leading to unauthorized loans or credit cards often goes unnoticed until a person is denied a mortgage years later. The proper channels for checking your report are the People’s Bank of China Credit Information Center website or mobile banking apps. Steer clear of third‑party “credit check” apps, as they harvest your personal information.\nPossible trade-off: The source summarizes the return this way: “Laws give you the right to check your own credit report twice a year at no charge, and you can finish the process online in ten minutes. Negative entries stay on the report for five years from the date they’re resolved; after that they must be removed. If you dispute any information, the credit agency or data provider must respond to you in writing within 20 days. To check your report, use the official website of the People’s Bank of China’s Credit Information Center or your mobile banking app — avoid third‑party “credit check” apps, as they collect your personal data.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2013). 征信业管理条例（国令第 631 号，第十六条、第十七条、第二十五条）.: https://www.gov.cn/zhengce/zhengceku/2013-01/29/content_2303.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-010 · If a fight breaks out, call the police first — the one who strikes first almost always loses ### 10. If a fight breaks out, call the police first — the one who strikes first almost always loses\n\n- Cost: No cost at all. Simply move to a crowded area and call the police so the other person’s actions are captured on camera. The hard part is resisting the urge to shout back or push them.\n- In plain terms: Anyone who assaults another person faces 5 to 10 days in jail and a fine of 500 to 1000 yuan. If they act in a group, target the elderly, pregnant women, children, or disabled individuals, or repeat the assault multiple times, the penalty rises to 10 to 15 days in jail and a fine of 1000 to 2000 yuan. Causing minor injuries to another person turns it into a criminal case, punishable by up to 3 years in prison; serious injuries bring a sentence of 3 to 10 years. When two people fight each other, it does not qualify as self-defense — the person who strikes first almost always suffers the consequences. Moving to a crowded area and calling the police is far more effective than retaliating.\n- Benefit: Under the law, anyone who assaults another person or intentionally harms them faces 5 to 10 days in jail and a fine of 500 to 1000 yuan. Those who act in a group, target vulnerable groups, repeat the assault, or attack multiple people at once receive 10 to 15 days in jail and a fine of 1000 to 2000 yuan. Group fights are treated as hooliganism, carrying a maximum penalty of 15 days in jail and a 2000 yuan fine. Intentional bodily harm that meets criminal criteria results in up to 3 years in prison; serious injuries bring a sentence of 3 to 10 years. Legally, mutual fighting does not count as self-defense. However, if the other person strikes first and uses excessive force, or if you try to avoid the fight but they keep attacking, your retaliation is generally deemed lawful self-defense. Only when your response clearly exceeds what is necessary and causes major harm does it qualify as excessive self-defense, which still warrants a reduced or waived penalty (nationwide, effective January 1, 2026 under the Public Security Administration Punishment Law).\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (2025). Public Security Administration Punishment Law (revised in 2025, Article 30, 51). ; National People's Congress (1997). Criminal Law (Article 20, 234). ; Supreme People's Court of China, Supreme People's Procuratorate of China, Ministry of Public Security of China (2020). Guidance on the application of the legitimate defense system in accordance with the law (Fafa [2020] No. 31, No. 6, 9, 11, Article 14). \n- Notes: After the 2025 revision of the Public Security Administration Punishment Law, all article numbers changed; assault now falls under Article 51 instead of the old Article 43, so any older references are outdated. The definition of “minor injuries” used to determine criminal liability is set by official appraisal standards, which this section does not verify. If the aggressor is already on the ground or has fled, the threat ends, and any further retaliation is no longer considered self-defense.\nEvidence A. After the 2025 revision of the Public Security Administration Punishment Law, all article numbers changed; assault now falls under Article 51 instead of the old Article 43, so any older references are outdated. The definition of “minor injuries” used to determine criminal liability is set by official appraisal standards, which this section does not verify. If the aggressor is already on the ground or has fled, the threat ends, and any further retaliation is no longer considered self-defense.\nPossible trade-off: The source summarizes the return this way: “Anyone who assaults another person faces 5 to 10 days in jail and a fine of 500 to 1000 yuan. If they act in a group, target the elderly, pregnant women, children, or disabled individuals, or repeat the assault multiple times, the penalty rises to 10 to 15 days in jail and a fine of 1000 to 2000 yuan. Causing minor injuries to another person turns it into a criminal case, punishable by up to 3 years in prison; serious injuries bring a sentence of 3 to 10 years. When two people fight each other, it does not qualify as self-defense — the person who strikes first almost always suffers the consequences. Moving to a crowded area and calling the police is far more effective than retaliating.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第三十、五十一条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n全国人大 (1997). 刑法（第二十、二百三十四条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\n最高人民法院、最高人民检察院、公安部 (2020). 关于依法适用正当防卫制度的指导意见（法发〔2020〕31 号，第 6、9、11、14 条）.: https://www.court.gov.cn/zixun/xiangqing/251611.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-011 · You may defend yourself against an unavoidable attack, but only strike the person who is actually attacking — stop when he stops. ### 11. You may defend yourself against an unavoidable attack, but only strike the person who is actually attacking — stop when he stops.\n\n\n- Cost: Legal fees start at several thousand yuan; those with financial difficulties may apply for legal aid. The main cost comes afterward: you’ll often be initially charged with intentional injury, required to cooperate with investigations, and sometimes detained for up to ten days. The challenge is staying composed during this period.\n\n- In plain terms: To protect yourself or others from an ongoing attack, it is legally acceptable to intervene and injure the attacker. If someone is committing murder, robbery, rape, kidnapping, or any other violent crime, harming or even killing them is not considered excessive. However, you must only strike the person actively attacking — stop as soon as he ceases. Even if the court ultimately rules in your favor, the process is far from easy; many people are first charged and detained for several days. In total, 47 individuals have been recognized as acting in self-defense under these circumstances.\n\n- Benefit: Criminal law defines what constitutes legitimate self-defense. When national interests, public welfare, or your own or another person’s life, property, and other rights are under unlawful attack, intervening to injure the aggressor qualifies as self-defense and carries no criminal liability. The law also states: “If self-defense clearly exceeds necessary limits and causes serious harm, criminal responsibility applies, though punishment may be mitigated or waived.” Additionally: “In cases of ongoing violent crimes such as murder, robbery, rape, kidnapping, or other acts seriously threatening personal safety, any defensive actions resulting in injury or death of the aggressor do not constitute excessive defense and incur no criminal liability.” Official guidelines further clarify these boundaries: both “clearly exceeding necessary limits” and “causing serious harm” must be present for it to be deemed excessive; causing only minor injuries does not count. Defense must be directed solely at the aggressor; using lethal force against minor offenses is not permitted. Real-world examples include the Yu Haiming case (2018), where initial charges were later dropped after a ruling of self-defense, and the Chen case, where a student’s defensive actions were similarly recognized as lawful. A total of 45 cases have been officially documented as falling under this category.\n\n- Evidence grade: A\n- Sources: National People's Congress (1997). Criminal Law (Article 20). ; Supreme People's Court of China, Supreme People's Procuratorate of China, Ministry of Public Security of China (2020). Guidance on the application of the legitimate defense system in accordance with the law (Fafa [2020] No. 31, Articles 5, 6, 7, 10, 11, 13, 14, 19). ; Supreme People's Procuratorate of China (2018). Twelfth Batch of Guiding Cases (Procuratorial Case No. 45 Chen’s Justifiable Defense Case, Case No. 47 Yu Haiming's Justifiable Defense Case). ; Standing Committee of the National People's Congress (2018). Criminal Procedure Law (Amended in 2018, Article 91). Full text reprinted by the People's Procuratorate of Ningxia Hui Autonomous Region \n\n- Notes: The default course of action remains as described in item 10: retreat and call the police. Fighting back when two parties are already engaged does not qualify as defense, nor does pursuing an attacker after he has fled or fallen. This provision applies only when retreat is impossible; it does not encourage violence. Afterward, three steps are crucial: remain at the scene after calling police, preserve any surveillance footage and witnesses, and consult a lawyer before any police questioning. If charges are eventually dropped or you are acquitted, you may seek state compensation for detention days, as outlined in item 35. Defending others is also legally permitted, though intervening in unrelated fights without preparation carries different risks, as discussed in item 13. This protection primarily benefits you and your family.\nEvidence A. The default course of action remains as described in item 10: retreat and call the police. Fighting back when two parties are already engaged does not qualify as defense, nor does pursuing an attacker after he has fled or fallen. This provision applies only when retreat is impossible; it does not encourage violence. Afterward, three steps are crucial: remain at the scene after calling police, preserve any surveillance footage and witnesses, and consult a lawyer before any police questioning. If charges are eventually dropped or you are acquitted, you may seek state compensation for detention days, as outlined in item 35. Defending others is also legally permitted, though intervening in unrelated fights without preparation carries different risks, as discussed in item 13. This protection primarily benefits you and your family.\nPossible trade-off: The source summarizes the return this way: “To protect yourself or others from an ongoing attack, it is legally acceptable to intervene and injure the attacker. If someone is committing murder, robbery, rape, kidnapping, or any other violent crime, harming or even killing them is not considered excessive. However, you must only strike the person actively attacking — stop as soon as he ceases. Even if the court ultimately rules in your favor, the process is far from easy; many people are first charged and detained for several days. In total, 47 individuals have been recognized as acting in self-defense under these circumstances.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (1997). 刑法（第二十条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\n最高人民法院、最高人民检察院、公安部 (2020). 关于依法适用正当防卫制度的指导意见（法发〔2020〕31 号，第 5、6、7、10、11、13、14、19 条）.: https://www.court.gov.cn/zixun/xiangqing/251611.html\n最高人民检察院 (2018). 第十二批指导性案例（检例第 45 号陈某正当防卫案、检例第 47 号于海明正当防卫案）.: https://www.spp.gov.cn/spp/jczdal/201812/t20181219_402920.shtml\n全国人大常委会 (2018). 刑事诉讼法（2018 年修正，第九十一条）. 宁夏回族自治区人民检察院转载全文: https://www.nx.jcy.gov.cn/zwsy/qwfb/202011/t20201119_608817.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-012 · Who to hold accountable — unpaid wages, wrongful dismissal, financial losses — filing complaints, arbitration, or lawsuits instead of taking revenge ### 12. Who to hold accountable — unpaid wages, wrongful dismissal, financial losses — filing complaints, arbitration, or lawsuits instead of taking revenge\n\n\n- Cost: There are no fees for filing complaints or arbitration. However, you’ll need to make one or two trips and wait several months. The real challenge is resisting the urge to take matters into your own hands during that time.\n- In plain terms: Pursuing legal channels may ultimately leave you without any compensation. On the other hand, resorting to revenge achieves the same result — no money recovered — while also risking your own life. Consider the case in Wuxi: Xu failed to obtain his diploma and was dissatisfied with his internship pay, so he attacked people with a knife, killing 8 and injuring 17. He was sentenced to death, which was carried out. Nationwide in 2024, 654,000 workers recovered 8.65 billion yuan through complaints and arbitration for unpaid wages.\n- Benefit: Official statistics back up legal remedies. In 2024, labor inspectors handled 137,000 cases, resulting in 8.65 billion yuan being returned to 654,000 workers. Additionally, 998 individuals were convicted under laws against wage theft. Instructions on filing labor complaints and arbitration are provided in Section 7, Item 2. The consequences of revenge are outlined in Article 232 of the Criminal Law: “Whoever intentionally kills another shall be sentenced to death, life imprisonment, or fixed-term imprisonment of not less than ten years; if the circumstances are relatively minor, they shall be sentenced to fixed-term imprisonment of not less than three years but not more than ten years.” An official example: Xu failed his exams and did not receive his diploma; he also resented his internship pay. On November 16, 2024, he returned to Wuxi Arts and Crafts Vocational College and attacked people with a knife, killing 8 and injuring 17. He was sentenced to death for intentional homicide, with political rights revoked for life; the sentence was carried out on January 20, 2025. His grievances concerned the school and pay, yet his victims were fellow students, and he received no compensation at all (nationwide data).\n- Evidence grade: A\n- Sources: National People's Congress (1997). Criminal Law (Article 232). ; (Reposted from Yixing police report, including the number of casualties and the original motive); Supreme People's Procuratorate of China (2025). Xu Jiajin, the criminal in the Wuxi campus knife wounding case, was executed. ; Ministry of Human Resources and Social Security of China (2025). 2024 Statistical Bulletin on the Development of Human Resources and Social Security. ; Supreme People's Court of China (2025). Supreme People's Court of China work report ("For Fan Weiqiu who drove into a pedestrian, Xu Jiajin and others who committed a knife attack on campus were sentenced to death"). \n- Notes: Interns still enrolled in school generally do not qualify as having an employment relationship with their host organizations. If they fail to receive internship pay, they must seek mediation from their school or file a lawsuit in court, as labor arbitration is not an option. The same applies to individuals who perform private work for families or individuals and are then denied payment — they must also turn to the courts; see Section 7, Item 22 (first determine who hired you). Detailed steps for filing labor complaints and arbitration are provided in Section 7, Item 2. The limits on debt collection are outlined in Section 9, Item 15 (no detaining or confining debtors). Even legal channels may fail to secure compensation, as case resolution does not guarantee payment receipt. Conversely, revenge achieves no financial recovery and risks your own life.\nEvidence A. Interns still enrolled in school generally do not qualify as having an employment relationship with their host organizations. If they fail to receive internship pay, they must seek mediation from their school or file a lawsuit in court, as labor arbitration is not an option. The same applies to individuals who perform private work for families or individuals and are then denied payment — they must also turn to the courts; see Section 7, Item 22 (first determine who hired you). Detailed steps for filing labor complaints and arbitration are provided in Section 7, Item 2. The limits on debt collection are outlined in Section 9, Item 15 (no detaining or confining debtors). Even legal channels may fail to secure compensation, as case resolution does not guarantee payment receipt. Conversely, revenge achieves no financial recovery and risks your own life.\nPossible trade-off: The source summarizes the return this way: “Pursuing legal channels may ultimately leave you without any compensation. On the other hand, resorting to revenge achieves the same result — no money recovered — while also risking your own life. Consider the case in Wuxi: Xu failed to obtain his diploma and was dissatisfied with his internship pay, so he attacked people with a knife, killing 8 and injuring 17. He was sentenced to death, which was carried out. Nationwide in 2024, 654,000 workers recovered 8.65 billion yuan through complaints and arbitration for unpaid wages.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (1997). 刑法（第二百三十二条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\n新华社 (2024). 江苏宜兴一校园发生持刀伤人事件致 8 死 17 伤.: http://www.news.cn/20241117/65a18fddb453469ebe91c78eda669893/c.html\n最高人民检察院 (2025). 无锡校园持刀伤人案罪犯徐加金被执行死刑.: https://www.spp.gov.cn/spp/zdgz/202501/t20250120_680197.shtml\n人力资源社会保障部 (2025). 2024 年度人力资源和社会保障事业发展统计公报.: https://www.mohrss.gov.cn/SYrlzyhshbzb/zwgk/szrs/tjgb/202506/W020250616518526345602.pdf\n最高人民法院 (2025). 最高人民法院工作报告（「对驾车冲撞行人的樊维秋、校园持刀行凶的徐加金等判处死刑」）.: https://www.gov.cn/yaowen/liebiao/202503/content_7013680.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-013 · No matter how angry you are, never target innocent people: deliberately driving into a crowd or committing violence in public is classified as endangering public safety by dangerous means, carrying a minimum sentence of three years; if anyone dies, the penalty is death. ### 13. No matter how angry you are, never target innocent people: deliberately driving into a crowd or committing violence in public is classified as endangering public safety by dangerous means, carrying a minimum sentence of three years; if anyone dies, the penalty is death.\n\n\n- Cost: There is no monetary cost involved. The real challenge is suppressing such impulses when you’re enraged.\n\n- In plain terms: Intentionally driving into a crowd or attacking people in public constitutes endangering public safety by dangerous means. Even if no one is injured, the offender still faces at least three years in prison. If fatalities occur, the sentence rises to ten years or more, life imprisonment, or death. In the Zhuhai case, Fan Weiqiu, dissatisfied with the divorce settlement, drove his car into a crowd exercising at a sports center, resulting in 35 deaths and 43 injuries; he was sentenced to death and executed.\n\n- Benefit: Article 114 of the Criminal Law states: “Whoever commits arson, breaches a dike, causes an explosion, releases toxic, radioactive, or infectious agents, or endangers public safety by any other dangerous means, without causing serious consequences, shall be sentenced to three to ten years in prison.” Thus, even when no injuries occur, the minimum penalty is three years. Article 115 adds that if serious injury, death, or major property damage results, the sentence becomes ten years or more, life imprisonment, or death. Official case example: Fan Weiqiu, disillusioned by his failed marriage and unhappy with the divorce terms, resolved to vent his anger by driving into a crowd. On the evening of November 11, 2024, he crashed his vehicle into exercisers at Zhuhai Sports Center, killing 35 and injuring 43. He was convicted under the aforementioned article and sentenced to death, with political rights revoked; the sentence was carried out on January 20, 2025 after Supreme Court approval. His grievance pertained solely to the divorce ruling; his victims were completely unrelated runners from across the country.\n\n- Evidence grade: A\n- Sources: National People's Congress (1997). Criminal Law (Articles 114, 115). ; (Reported to the Zhuhai Municipal Public Security Bureau); Supreme People's Procuratorate of China (2024). Fan Weiqiu was sentenced to death in the first instance of the case of endangering public safety by dangerous means and deprived of political rights for life. ; Supreme People's Procuratorate of China (2025). Fan Weiqiu, the criminal in the Zhuhai driving collision case, was executed. ; Standing Committee of the National People's Congress (2025). Public Security Management Punishment Law (revised in 2025, Articles 29, 50). \n\n- Notes: Expressing thoughts like “I don’t want to live anyway” does not serve as a mitigating factor in sentencing. The Supreme People’s Court’s 2025 work report emphasizes “resolutely punishing with severity, speed, and strictness those who outrageously violate legal and moral boundaries.” Merely threatening to commit acts such as arson, explosions, or poisoning that endanger public safety and disrupt order can lead to detention from five to ten days and a fine of up to 1000 yuan under the Public Security Administration Punishment Law (effective January 1, 2026). Similarly, sending threatening letters or otherwise endangering another’s safety is illegal, punishable by up to five days’ detention or a similar fine. Anyone entertaining such ideas should refer to item 14, which treats notions like “finding a scapegoat” as a medical emergency requiring immediate intervention.\nEvidence A. Expressing thoughts like “I don’t want to live anyway” does not serve as a mitigating factor in sentencing. The Supreme People’s Court’s 2025 work report emphasizes “resolutely punishing with severity, speed, and strictness those who outrageously violate legal and moral boundaries.” Merely threatening to commit acts such as arson, explosions, or poisoning that endanger public safety and disrupt order can lead to detention from five to ten days and a fine of up to 1000 yuan under the Public Security Administration Punishment Law (effective January 1, 2026). Similarly, sending threatening letters or otherwise endangering another’s safety is illegal, punishable by up to five days’ detention or a similar fine. Anyone entertaining such ideas should refer to item 14, which treats notions like “finding a scapegoat” as a medical emergency requiring immediate intervention.\nPossible trade-off: The source summarizes the return this way: “Intentionally driving into a crowd or attacking people in public constitutes endangering public safety by dangerous means. Even if no one is injured, the offender still faces at least three years in prison. If fatalities occur, the sentence rises to ten years or more, life imprisonment, or death. In the Zhuhai case, Fan Weiqiu, dissatisfied with the divorce settlement, drove his car into a crowd exercising at a sports center, resulting in 35 deaths and 43 injuries; he was sentenced to death and executed.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (1997). 刑法（第一百一十四、一百一十五条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\n新华社 (2024). 广东珠海驾车撞人事件造成 35 人死亡 43 人受伤.: http://www.news.cn/20241112/29c6af4f6ee4455b92832f3c2b13a93a/c.html\n最高人民检察院 (2024). 樊维秋以危险方法危害公共安全案一审宣判，判处死刑，剥夺政治权利终身.: https://www.spp.gov.cn/spp/zdgz/202412/t20241227_677757.shtml\n最高人民检察院 (2025). 珠海驾车撞人案罪犯樊维秋被执行死刑.: https://www.spp.gov.cn/spp/zdgz/202501/t20250120_680196.shtml\n全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第二十九、五十条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-014 · Thoughts such as “find a scapegoat” or “die together” must be treated as a medical emergency: leave the scene, hand over car keys and knives to someone else, and call 12356. ### 14. Thoughts such as “find a scapegoat” or “die together” must be treated as a medical emergency: leave the scene, hand over car keys and knives to someone else, and call 12356.\n\n\n- Cost: There is no monetary cost. The difficulty lies in admitting that something is wrong at the moment and in handing over control of dangerous items to another person.\n\n- In plain terms: The window between the first appearance of such thoughts and any attempt to act on them is very short. Among 82 people who survived a suicide attempt, 47.6% reported that no more than 10 minutes passed from the first thought to taking action. Therefore, the goal is not to “figure things out” intellectually, but to create physical distance between oneself and potential lethal tools — steering wheel, knife, gas valve, rope — and simply endure those ten minutes. After that, call 12356.\n\n- Benefit: This brief window between thought and action is well documented. In interviews conducted within three days of admission, 47.6% of those 82 individuals stated that the interval from initial thought to execution was under 10 minutes. A systematic review spanning ten years shows growing evidence that restricting access to lethal means reduces suicide rates. For instance, after tighter controls on painkillers, suicide rates linked to them dropped by 43%. After installing protective barriers at popular suicide sites, rates fell by 86% (ranging from 79% to 91%). Creating that ten‑minute buffer by removing lethal objects is precisely what this advice aims to achieve. 12356 is the national mental health helpline, operating at least 18 hours per day nationwide as of May 1, 2025.\n\n- Evidence grade: B\n- Sources:Deisenhammer EA et al. (2009). The duration of the suicidal process: how much time is left for intervention between consideration and accomplishment of a suicide attempt? Journal of Clinical Psychiatry. ; Zalsman G et al. (2016). Suicide prevention strategies revisited: 10-year systematic review. Lancet Psychiatry. ; National Health Commission of China (NHC) (2024). Notice on the application of "12356" national unified psychological assistance hotline number (National Health Medical Administration Letter [2024] No. 259). \n\n- Notes: This grade is assigned because both pieces of evidence derive from suicide‑research literature and have not been directly tested in contexts involving impulses to harm others. The Deisenhammer study involved only 82 participants at a single hospital. When feeling unwell, avoid driving or taking shifts where you bear responsibility for others’ safety; hand over duties first. For those having thoughts of self‑harm, see Section 1, Item 25 (call 12356 when suicidal). For coping strategies during low mood, see Section 3, Item 18.\nEvidence B. This grade is assigned because both pieces of evidence derive from suicide‑research literature and have not been directly tested in contexts involving impulses to harm others. The Deisenhammer study involved only 82 participants at a single hospital. When feeling unwell, avoid driving or taking shifts where you bear responsibility for others’ safety; hand over duties first. For those having thoughts of self‑harm, see Section 1, Item 25 (call 12356 when suicidal). For coping strategies during low mood, see Section 3, Item 18.\nPossible trade-off: The source summarizes the return this way: “The window between the first appearance of such thoughts and any attempt to act on them is very short. Among 82 people who survived a suicide attempt, 47.6% reported that no more than 10 minutes passed from the first thought to taking action. Therefore, the goal is not to “figure things out” intellectually, but to create physical distance between oneself and potential lethal tools — steering wheel, knife, gas valve, rope — and simply endure those ten minutes. After that, call 12356.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Deisenhammer EA 等 (2009). The duration of the suicidal process: how much time is left for intervention between consideration and accomplishment of a suicide attempt? Journal of Clinical Psychiatry.: https://doi.org/10.4088/JCP.07m03904\nZalsman G 等 (2016). Suicide prevention strategies revisited: 10-year systematic review. Lancet Psychiatry.: https://doi.org/10.1016/S2215-0366(16)30030-X\n国家卫生健康委 (2024). 关于应用「12356」全国统一心理援助热线电话号码的通知（国卫医政函〔2024〕259 号）.: https://www.gov.cn/zhengce/zhengceku/202412/content_6994470.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-015 · Family members say “no one will be safe” or “I’ll take the kids and leave” — don’t dismiss this as anger: close relatives can take such a person to the hospital, and police must respond to any emergency call. ### 15. Family members say “no one will be safe” or “I’ll take the kids and leave” — don’t dismiss this as anger: close relatives can take such a person to the hospital, and police must respond to any emergency call.\n\n\n- Cost: Registration and consultation fees range from a few dozen to several hundred yuan. Accompanying the person to the hospital takes half a day to a full day. The real challenge is getting them to agree to go.\n- In plain terms: When family members say things like “no one will be safe” or “I’ll take the kids and leave,” close relatives have the right to take that person to a hospital, where treatment cannot be refused. If there has already been violence or an imminent risk of harm, hospitalization does not require the person’s consent. If it’s unclear whether these statements are just angry outbursts or genuine threats, call 12356 for advice or dial 110 so police can intervene. Keeping this information secret does not help the person at all.\n- Benefit: Article 28, paragraph 2 of the Mental Health Law states: “When a suspected mental disorder patient exhibits behavior that harms themselves or others, or shows a clear risk of doing so, their close relatives, employer, or local police must act immediately to stop such behavior and arrange transport to a medical facility for diagnosis.” The same article also requires hospitals to accept and diagnose any such patients without refusal. Article 29 mandates that hospitals admit these individuals right away, assign a licensed psychiatrist for evaluation, and issue a diagnosis promptly. Article 30 says voluntary admission is the norm, except in cases where the diagnosis confirms a severe mental disorder accompanied by actual or imminent harm to others — in such cases, involuntary hospitalization is permitted. Making threats of violence is grounds for calling 110. Writing threatening letters or using other means to endanger someone’s safety can result in detention for up to five days or a fine of up to 1000 yuan. Those who threaten to commit arson, explosions, or other acts endangering public safety face detention from five to ten days and a similar fine (effective January 1, 2026 under China’s Public Security Administration Punishment Law).\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (2025). Public Security Management Punishment Law (2025 revision, Article 29, 50). ; National People's Congress Standing Committee (2012, 2018 revision). Mental Health Law (28, 2018). Articles 29, 30, 35). ; French Air Accident Investigation Bureau BEA (2016). Final Report BEA2015-0125.en: Accident on 24 March 2015 at Prads-Haute-Bléone to the Airbus A320-211 registered D-AIPX operated by Germanwings. \n- Notes: This guidance applies to spouses, parents, and children living in the same household. The phrase “no one will be safe” clearly includes the speaker, and the law grants this right specifically to close relatives — outsiders cannot intervene without police involvement. This rule targets genuine danger signs, not angry remarks during arguments or attempts to force uncooperative family members into treatment. Conversely, Article 35 states that if further evaluation proves the person does not have a serious mental disorder, they must be released from the hospital. When in doubt, call 12356 or 110. The investigation into Germanwings Flight 9525 revealed that authorities and employers could not prevent the co-pilot from flying that day because “neither he nor anyone else — doctors, colleagues, or family — informed them of his condition.” All 150 people on board perished: two pilots, four flight attendants, and 144 passengers. Keeping such risks hidden is never helpful.\nEvidence A. This guidance applies to spouses, parents, and children living in the same household. The phrase “no one will be safe” clearly includes the speaker, and the law grants this right specifically to close relatives — outsiders cannot intervene without police involvement. This rule targets genuine danger signs, not angry remarks during arguments or attempts to force uncooperative family members into treatment. Conversely, Article 35 states that if further evaluation proves the person does not have a serious mental disorder, they must be released from the hospital. When in doubt, call 12356 or 110. The investigation into Germanwings Flight 9525 revealed that authorities and employers could not prevent the co-pilot from flying that day because “neither he nor anyone else — doctors, colleagues, or family — informed them of his condition.” All 150 people on board perished: two pilots, four flight attendants, and 144 passengers. Keeping such risks hidden is never helpful.\nPossible trade-off: The source summarizes the return this way: “When family members say things like “no one will be safe” or “I’ll take the kids and leave,” close relatives have the right to take that person to a hospital, where treatment cannot be refused. If there has already been violence or an imminent risk of harm, hospitalization does not require the person’s consent. If it’s unclear whether these statements are just angry outbursts or genuine threats, call 12356 for advice or dial 110 so police can intervene. Keeping this information secret does not help the person at all.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第二十九、五十条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n全国人大常委会 (2012，2018 修正). 精神卫生法（第二十八、二十九、三十、三十五条）.: https://www.gov.cn/guoqing/2021-10/29/content_5647635.htm\n法国航空事故调查局 BEA (2016). Final Report BEA2015-0125.en: Accident on 24 March 2015 at Prads-Haute-Bléone to the Airbus A320-211 registered D-AIPX operated by Germanwings.: https://bea.aero/uploads/tx_elydbrapports/BEA2015-0125.en-LR.pdf\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-016 · Don’t curse, spread rumors, or share unverified content online; if you’re a victim of online abuse, document evidence first then report it to police ### 16. Don’t curse, spread rumors, or share unverified content online; if you’re a victim of online abuse, document evidence first then report it to police\n\n- Cost: No cost at all. Just take ten extra seconds to think before posting. When attacked, take screenshots, record video, save links and account IDs, file a complaint with the platform first, then report it to police. The hardest part is resisting the urge to fire back when being cursed at.\n- In plain terms: Publicly cursing, spreading rumors or defaming others can result in detention for up to 5 days or a fine of up to 1000 yuan; for more serious cases, detention ranges from 5 to 10 days. If the circumstances are especially grave, it constitutes the crimes of insult or defamation, punishable by up to 3 years in prison. Simply sharing such content also makes you liable. Conversely, if you’re a victim of online abuse, you generally have to file a lawsuit in court yourself to pursue legal action for insult or defamation, so you must rely on yourself to take screenshots, record video and save links.\n- Benefit: Those who openly insult others or fabricate facts to defame them face detention for up to 5 days or a fine of up to 1000 yuan; for more serious cases, detention ranges from 5 to 10 days. The same penalties apply to people who repeatedly send insulting or threatening messages, harass or stalk others, or secretly photograph and distribute someone’s private information. Anyone who deliberately spreads rumors and disrupts public order also faces detention from 5 to 10 days. In severe cases, such actions constitute the crimes of insult or defamation, punishable by up to 3 years in prison. For online defamation cases where victims struggle to gather evidence, they can request the court to ask police for assistance (this rule is effective as of 1 January 2026 under the Public Security Administration Punishment Law).\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2025). Public Security Administration Punishment Law (revised in 2025, Articles 29, 50). ; National People's Congress (1997). Criminal Law (Article 246). ; Standing Committee of the National People's Congress (2015). Criminal Law Amendment (9) (Article 16, adding the third paragraph of Article 246 of the Criminal Law). ; Standing Committee of the National People's Congress (2015). Criminal Law Amendment (9) (Added third paragraph to Article 246). Full text reproduced by the National Bureau of Letters and Calls \n- Notes: In principle, the crimes of insult and defamation are “only prosecuted upon complaint”, meaning victims must file a lawsuit in court themselves. Police generally do not initiate investigations proactively, so evidence collection falls entirely on the victims. However, two important exceptions exist. First, cases that “seriously endanger public order and national interests” can be investigated by police directly (Article 246, Paragraph 2 of the Criminal Law). Second, if a victim has genuine difficulty gathering evidence for online defamation, the court may order police to assist with the investigation (the same article, Paragraph 3, added under the 9th Amendment to the Criminal Law). Sharing such content also makes you legally liable; knowingly spreading false information also counts as “fabricating facts”. For guidance on how to respond after being a victim of online abuse, see Section 37 of this chapter (“Document evidence first then take action after suffering online abuse”). The article numbers for insult and defamation have been updated from Article 42 under the old law to Article 50 under the new law.\nEvidence A. In principle, the crimes of insult and defamation are “only prosecuted upon complaint”, meaning victims must file a lawsuit in court themselves. Police generally do not initiate investigations proactively, so evidence collection falls entirely on the victims. However, two important exceptions exist. First, cases that “seriously endanger public order and national interests” can be investigated by police directly (Article 246, Paragraph 2 of the Criminal Law). Second, if a victim has genuine difficulty gathering evidence for online defamation, the court may order police to assist with the investigation (the same article, Paragraph 3, added under the 9th Amendment to the Criminal Law). Sharing such content also makes you legally liable; knowingly spreading false information also counts as “fabricating facts”. For guidance on how to respond after being a victim of online abuse, see Section 37 of this chapter (“Document evidence first then take action after suffering online abuse”). The article numbers for insult and defamation have been updated from Article 42 under the old law to Article 50 under the new law.\nPossible trade-off: The source summarizes the return this way: “Publicly cursing, spreading rumors or defaming others can result in detention for up to 5 days or a fine of up to 1000 yuan; for more serious cases, detention ranges from 5 to 10 days. If the circumstances are especially grave, it constitutes the crimes of insult or defamation, punishable by up to 3 years in prison. Simply sharing such content also makes you liable. Conversely, if you’re a victim of online abuse, you generally have to file a lawsuit in court yourself to pursue legal action for insult or defamation, so you must rely on yourself to take screenshots, record video and save links.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第二十九、五十条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n全国人大 (1997). 刑法（第二百四十六条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\n全国人大常委会 (2015). 刑法修正案（九）（第十六条，增加刑法第二百四十六条第三款）.: https://www.spp.gov.cn/spp/fl/201802/t20180205_364562.shtml\n全国人大常委会 (2015). 刑法修正案（九）（第二百四十六条新增第三款）. 国家信访局转载全文: https://www.gjxfj.gov.cn/gjxfj/fgwj/flfg/webinfo/2017/03/1601761496614423.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-017 · Read the document thoroughly before signing; never sign on behalf of others or on blank paper ### 17. Read the document thoroughly before signing; never sign on behalf of others or on blank paper\n\n- Cost: There is no cost involved. It simply requires a few extra minutes to read contracts, IOUs, guarantee letters, and employment documents from start to finish. Ask questions on the spot if anything is unclear, then take photos for your records. The real challenge is managing to read everything carefully while the other party is watching.\n- In plain terms: Once signed, the document becomes legally binding. Claims such as “I didn’t read it properly” or “I thought it said something else” rarely hold up in court. Therefore, it’s essential to spend those few minutes reading everything, ask for clarification when needed, and document it all with photos. Never sign for someone else, never sign on blank paper, and always specify the intended purpose when providing a copy of your ID. Electronic signatures and facial recognition verification also count as valid signatures.\n- Benefit: Contracts that are legally executed are protected by law and are binding on all parties involved. Once signed, both sides must fully comply with their obligations. Arguments like “I didn’t read it” or “I misunderstood” carry little weight in legal proceedings. By avoiding unnecessary signatures, you also steer clear of taking on debts or responsibilities that don’t rightfully belong to you (nationwide).\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code (Articles 465, 509). \n- Notes: The rules “never sign on behalf of others, never sign on blank paper, and always state the purpose when sharing ID copies” are practical recommendations rather than formal legal mandates. Their shared goal is to prevent your signature from being used to validate a legally binding contract you never intended to agree to. Electronic signatures and facial recognition verification are equally valid forms of consent.\nEvidence A. The rules “never sign on behalf of others, never sign on blank paper, and always state the purpose when sharing ID copies” are practical recommendations rather than formal legal mandates. Their shared goal is to prevent your signature from being used to validate a legally binding contract you never intended to agree to. Electronic signatures and facial recognition verification are equally valid forms of consent.\nPossible trade-off: The source summarizes the return this way: “Once signed, the document becomes legally binding. Claims such as “I didn’t read it properly” or “I thought it said something else” rarely hold up in court. Therefore, it’s essential to spend those few minutes reading everything, ask for clarification when needed, and document it all with photos. Never sign for someone else, never sign on blank paper, and always specify the intended purpose when providing a copy of your ID. Electronic signatures and facial recognition verification also count as valid signatures.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第四百六十五、四百九十、五百零九条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-018 · Write a clear loan agreement when lending money; think carefully before agreeing to be a guarantor ### 18. Write a clear loan agreement when lending money; think carefully before agreeing to be a guarantor\n\n\n- Cost: There is no cost involved. Simply use a piece of paper to list the lender, borrower, amount, interest rate, term, and repayment method, then have both parties sign it. Transfer the money electronically to leave a paper trail; never hand over cash.\n\n- In plain terms: The loan agreement must include all essential details: who the lender and borrower are, the amount, interest rate, term, and repayment method, plus signatures from both sides. Use a bank transfer instead of cash to make legal enforcement easier. Before agreeing to be a guarantor, check whether the contract mentions “joint and several liability.” Under ordinary guarantee arrangements, creditors must first sue the borrower and exhaust all collection efforts before seeking payment from you. However, if you sign a joint and several liability guarantee, creditors can demand repayment from you directly.\n\n- Benefit: Loan contracts should be in writing and contain information such as the type of loan, currency, purpose, amount, interest rate, term, and repayment method. This makes it easier to pursue legal action if needed. If a guarantee contract does not specify the type of guarantee or is otherwise vague, it is interpreted as an ordinary guarantee. Under such terms, creditors must first sue the borrower and attempt to enforce payment before turning to the guarantor. Conversely, a joint and several liability guarantee removes this protection; creditors may demand repayment from the guarantor immediately (nationwide).\n\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code (Articles 668, 681, 686, 687). \n\n- Notes: Any interest charged above four times the LPR is not legally enforceable; see Section 7 for details. It is advisable to include the borrower’s ID number and label the document as a “loan agreement.” Whether or not the guarantee contract contains the phrase “joint and several liability” determines whether you are secondary to the borrower or equally liable — be sure to review this before signing.\nEvidence A. Any interest charged above four times the LPR is not legally enforceable; see Section 7 for details. It is advisable to include the borrower’s ID number and label the document as a “loan agreement.” Whether or not the guarantee contract contains the phrase “joint and several liability” determines whether you are secondary to the borrower or equally liable — be sure to review this before signing.\nPossible trade-off: The source summarizes the return this way: “The loan agreement must include all essential details: who the lender and borrower are, the amount, interest rate, term, and repayment method, plus signatures from both sides. Use a bank transfer instead of cash to make legal enforcement easier. Before agreeing to be a guarantor, check whether the contract mentions “joint and several liability.” Under ordinary guarantee arrangements, creditors must first sue the borrower and exhaust all collection efforts before seeking payment from you. However, if you sign a joint and several liability guarantee, creditors can demand repayment from you directly.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第六百六十八、六百八十一、六百八十六、六百八十七条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-019 · Time limits for legal action: 3 years for civil lawsuits, 1 year for labor arbitration; once the deadline passes, a simple “statute of limitations exceeded” claim can block your case ### 19. Time limits for legal action: 3 years for civil lawsuits, 1 year for labor arbitration; once the deadline passes, a simple “statute of limitations exceeded” claim can block your case\n\n\n- Cost: Zero cost. Don’t just hope for payment in silence — use WeChat, text messages, email, or certified mail to create a paper trail.\n\n- In plain terms: The statute of limitations for civil lawsuits is three years, counted from the day you become aware your rights were violated. Once that period ends, the court won’t act on its own; however, if the debtor simply argues “the deadline has passed,” you lose the right to recover what’s owed. A single documented demand for payment can reset that three‑year clock entirely. Labor disputes follow a different rule: the arbitration deadline is just one year.\n\n- Benefit: The Civil Code states that “the limitation period for filing a civil lawsuit is three years, calculated from the date the right‑holder knows or should know that his rights were infringed and who the obligor is.” This period may not exceed twenty years from the actual infringement. When it expires, the debtor may invoke a defense of non‑performance. Courts do not monitor these deadlines automatically; however, once raised by the debtor they become binding. Four events can interrupt the clock, each resetting the three‑year period: (1) you demand performance; (2) the debtor promises to perform; (3) you file a lawsuit or labor arbitration; (4) any other circumstance with comparable effect. For installment agreements, the countdown starts on the final due date. Certain claims are exempt from any limitation period: requests to stop infringement, remove obstacles, eliminate hazards; recovery of real property or registered movable assets; alimony, child support, and maintenance; plus other cases specified by law. Labor arbitration follows a one‑year rule, also measured from the date the worker becomes aware of the violation; however, if a dispute over unpaid wages arises while the employment relationship still exists, the worker may file at any time — otherwise the deadline is one year after the contract ends (nationwide).\n\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code (Articles 188, 189, 192, 193, 195, 196, 197). ; National People's Congress Standing Committee (2007). Labor Dispute Mediation and Arbitration Law (Article 27). (Reprinted by Ankang Human Resources and Social Security Bureau)\n\n- Notes: This is probably the cheapest tip in the entire book. A single traceable demand letter can restart the three‑year window; without it, you risk forfeiting your right to win the case. Agreements such as “we won’t invoke the statute of limitations” or negotiated extensions of the deadline carry no legal weight. Conversely, if the debtor promises payment after the deadline has passed, they can no longer rely on that defense. Once payment has been voluntarily made, it cannot be reclaimed. For promissory notes and guarantees, see item 18; matters involving enforcement are covered in item 20. Overtime pay and unused vacation compensation follow the labor‑arbitration rules described in sections 19.1 and 19.2.\nEvidence A. This is probably the cheapest tip in the entire book. A single traceable demand letter can restart the three‑year window; without it, you risk forfeiting your right to win the case. Agreements such as “we won’t invoke the statute of limitations” or negotiated extensions of the deadline carry no legal weight. Conversely, if the debtor promises payment after the deadline has passed, they can no longer rely on that defense. Once payment has been voluntarily made, it cannot be reclaimed. For promissory notes and guarantees, see item 18; matters involving enforcement are covered in item 20. Overtime pay and unused vacation compensation follow the labor‑arbitration rules described in sections 19.1 and 19.2.\nPossible trade-off: The source summarizes the return this way: “The statute of limitations for civil lawsuits is three years, counted from the day you become aware your rights were violated. Once that period ends, the court won’t act on its own; however, if the debtor simply argues “the deadline has passed,” you lose the right to recover what’s owed. A single documented demand for payment can reset that three‑year clock entirely. Labor disputes follow a different rule: the arbitration deadline is just one year.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第一百八十八、一百八十九、一百九十二、一百九十三、一百九十五、一百九十六、一百九十七条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n全国人大常委会 (2007). 劳动争议调解仲裁法（第二十七条）.: https://rsj.ankang.gov.cn/Content-2150407.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-020 · If you’re being sued or have a court order against you, report all your assets truthfully and repay as much as you can — don’t transfer your house or money to relatives, friends, or companies. ### 20. If you’re being sued or have a court order against you, report all your assets truthfully and repay as much as you can — don’t transfer your house or money to relatives, friends, or companies.\n\n\n- Cost: There is no cost involved. Simply report your assets as required by the court: list everything you currently own and everything you acquired in the year prior to receiving the enforcement notice. Pay off whatever debts you can. If you can’t pay in full, negotiate a settlement or installment plan with the creditor.\n\n- In plain terms: Putting your house in a company’s name or transferring money to relatives or friends isn’t some clever “workaround” — it falls squarely under the circumstances described in the law on refusal to execute court orders. Conviction for this offense carries a sentence of up to three years; in especially serious cases, the sentence is three to seven years. Relatives, friends, or companies that help hide or transfer assets are treated as accomplices, and those assets must be recovered. Failing to report assets or providing false information can result in fines of up to 100000 yuan and up to 15 days of detention. However, if you truly have no money, this crime does not apply.\n\n- Benefit: Asset transfers aren’t merely “workarounds” — they themselves constitute criminal acts. The Standing Committee of the National People’s Congress has issued an interpretation of Article 313 of the Criminal Law, explicitly stating that “hiding, transferring, deliberately destroying, or transferring assets for free or at an unreasonably low price, thereby preventing the execution of a judgment or order” qualifies as “having the ability to execute but refusing to do so under serious circumstances.” In other words, hiding money, transferring it away, deliberately destroying one’s own property, giving it away for free, or selling it at a steep discount all render a court order meaningless. In 2024, the Supreme People’s Court and the Supreme People’s Procuratorate added ten more scenarios to this definition, including using fake settlements or transfers to dispose of assets, as well as buying someone else’s property at an unreasonably high price to guarantee their debts. All these actions are deliberate attempts to strip oneself of assets available for debt repayment. The maximum sentence for this crime remains three years; in especially serious cases, it rises to three to seven years plus a fine. Such serious circumstances include using fake lawsuits, arbitration, or notarization to obstruct enforcement, gathering crowds to storm enforcement sites, attacking or detaining enforcement officers, or causing a creditor to commit suicide or self-harm due to non-payment. Even outsiders who aren’t parties to the case may be deemed accomplices if they knowingly help hide or transfer assets. Illegally transferred assets must be recovered or returned. Transfers made after receiving a summons but before a judgment takes effect also count. On the civil side, creditors may petition the court to annul any transfers made for free or at unreasonably low prices. Failure to report assets or providing false information may result in fines up to 100000 yuan and detention of up to 15 days (as stipulated in the 2024 interpretation effective December of that year).\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2002). Interpretation of Article 313 of the "Criminal Law of the People's Republic of China". ; Supreme People's Court of China, Supreme People's Procuratorate of China (2024). Regarding the handling of refusal to execute judgments, Interpretation of Several Issues on the Applicable Law in the Judgment of Criminal Cases (Fa Interpretation [2024] No. 13, Articles 3, 4, 5, 6, 8, 11, and 12). The release page of the Supreme People’s Court, the full text is reproduced from Guangzhou Prison, Guangdong Province. , ; Standing Committee of the National People's Congress (2015). Criminal Law Amendment (9) (Article 39, amends Article 313 of the Criminal Law). ; National People's Congress (2020). Civil Code (Articles 538, 539, 540). ; National People's Congress Standing Committee (2023 revision). Civil Procedure Law (Articles 114, 118, 252). Reprinted by Guizhou Provincial Market Supervision Bureau: \n\n- Notes: The commonly shared advice online — such as “put your house in a company’s name to use as employee housing” or “transfer all your money to relatives” — isn’t a loophole; it’s precisely the kind of conduct singled out in judicial interpretations. Relatives, friends, or companies aiding such actions are treated as accomplices, and any assets involved must be recovered. Conversely, if you truly have no money, this crime does not apply. To determine whether you “have the ability to repay but refuse to do so,” necessary living expenses for you and your dependents must first be deducted. If you repay part or all of the debt before prosecution and your circumstances are relatively minor, prosecution may be waived. Repaying the debt prior to a first-instance judgment may also lead to a lighter sentence or even exemption from punishment. For guidance on what to do after being placed on a blacklist or having spending restrictions imposed, see item 21; instructions on how to regain good standing after fulfilling obligations are provided in Section 7, item 19.\nEvidence A. The commonly shared advice online — such as “put your house in a company’s name to use as employee housing” or “transfer all your money to relatives” — isn’t a loophole; it’s precisely the kind of conduct singled out in judicial interpretations. Relatives, friends, or companies aiding such actions are treated as accomplices, and any assets involved must be recovered. Conversely, if you truly have no money, this crime does not apply. To determine whether you “have the ability to repay but refuse to do so,” necessary living expenses for you and your dependents must first be deducted. If you repay part or all of the debt before prosecution and your circumstances are relatively minor, prosecution may be waived. Repaying the debt prior to a first-instance judgment may also lead to a lighter sentence or even exemption from punishment. For guidance on what to do after being placed on a blacklist or having spending restrictions imposed, see item 21; instructions on how to regain good standing after fulfilling obligations are provided in Section 7, item 19.\nPossible trade-off: The source summarizes the return this way: “Putting your house in a company’s name or transferring money to relatives or friends isn’t some clever “workaround” — it falls squarely under the circumstances described in the law on refusal to execute court orders. Conviction for this offense carries a sentence of up to three years; in especially serious cases, the sentence is three to seven years. Relatives, friends, or companies that help hide or transfer assets are treated as accomplices, and those assets must be recovered. Failing to report assets or providing false information can result in fines of up to 100000 yuan and up to 15 days of detention. However, if you truly have no money, this crime does not apply.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2002). 关于《中华人民共和国刑法》第三百一十三条的解释.: https://www.gov.cn/gongbao/content/2002/content_61738.htm\n最高人民法院、最高人民检察院 (2024). 关于办理拒不执行判决、裁定刑事案件适用法律若干问题的解释（法释〔2024〕13 号，第三、四、五、六、八、十一、十二条）. 最高法发布页，全文核对自广东省广州监狱转载.: https://www.court.gov.cn/fabu/xiangqing/447931.html\n全国人大常委会 (2015). 刑法修正案（九）（第三十九条，修改刑法第三百一十三条）.: https://www.spp.gov.cn/spp/fl/201802/t20180205_364562.shtml\n全国人大 (2020). 民法典（第五百三十八、五百三十九、五百四十条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n全国人大常委会 (2023 修正). 民事诉讼法（第一百一十四、一百一十八、二百五十二条）. 贵州省市场监管局转载: https://amr.guizhou.gov.cn/zwgk/xxgkml/jcxxgk/zcfg/fl/202401/t20240129_83645867.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-021 · If you’re subject to spending restrictions or listed on the dishonesty registry, first find out which rule applies and request removal if possible ### 21. If you’re subject to spending restrictions or listed on the dishonesty registry, first find out which rule applies and request removal if possible\n\n- Cost: No cost involved. You simply need to contact the enforcement court to determine which provision applies to you. Gather proof that you’ve paid all debts or fulfilled all court-ordered obligations, or prepare any required guarantee documents. Any spending deemed essential for daily life or business operations must be approved on a case-by-case basis. The main difficulty is that you’ll need to make multiple trips to the court and submit repeated applications.\n- In plain terms: First, determine whether you’re only subject to spending restrictions or also listed on the dishonesty registry — these are two separate situations. Only six specific circumstances allow inclusion on the dishonesty registry, and the listing period is two years. In seven other cases, including when all obligations have been fulfilled, the court must remove the listing within three working days. Spending restrictions apply to nine categories of non-essential purchases, including travel on G-series high-speed trains. Any spending essential for daily life or business operations can be approved individually upon application.\n- Benefit: There are exactly six circumstances under which a person can be added to the dishonesty registry. First, if they have the ability to fulfill obligations but refuse to do so. Second, if they obstruct or resist enforcement efforts through forged evidence, violence, or threats. Third, if they use false litigation, arbitration, or concealment of assets to evade enforcement. Fourth, if they violate property reporting requirements. Fifth, if they breach spending restriction orders. Sixth, if they refuse to honor enforcement settlement agreements without valid reason. If sufficient guarantees are provided or if seized assets are enough to cover debts, the court cannot add someone under the first category. Minors cannot be listed at all. The standard listing period is two years, though it can be extended by one to three years for serious cases of obstruction or multiple violations. In seven specific cases, including full fulfillment of obligations or termination of enforcement proceedings, the court must remove the listing within three working days; proactive compliance can also lead to earlier removal. Individuals under spending restrictions may not engage in nine categories of non-essential spending, including first-class train travel, luxury accommodations, real estate purchases, premium office leases, non-business-related vehicle purchases, vacations, private school tuition for children, high-cost insurance products, or any seating on G-series high-speed trains. Any necessary exceptions must be approved by the court after a formal application. Valid guarantees or consent from creditors can also lift these restrictions nationwide.\n- Evidence grade: A\n- Sources:Supreme People's Court of China (revised in 2017). Several regulations on the publication of information on the list of dishonest persons subject to execution (Articles 1, 2, 3, 4, 10). ; (Fa Interpretation [2015] No. 17, Articles 3, 8, 9): "(9) Taking all seats on G-prefixed EMU trains, first-class or above seats on other EMU trains, and other consumption behaviors that are not necessary for life and work." \n- Notes: Spending restrictions are also known as limits on non-essential consumption. This regulation was introduced in 2010 and amended in 2015 via Judicial Interpretation No. 17, with its title changed to “Regulations on Restrictions on Certain Types of Consumption.” This description follows the current post-amendment text. Three key changes were made in 2015: first, all seating on G-series high-speed trains became subject to restrictions; second, the clause requiring spending to be paid from personal assets was removed; third, when a business entity faces restrictions, its actual controllers also become subject to them, though personal spending unrelated to business operations can be separately approved. Being listed on the dishonesty registry and being subject to spending restrictions are distinct statuses — it’s possible to be subject to only one or neither. Neither status affects credit reports, and removal from these lists does not alter credit records; see Section 7, Article 19 for details on recovering from a dishonesty listing. Current regulations do not specify whether spouses or children can be restricted from spending their own earnings, so consult the enforcement court if this situation arises.\nEvidence A. Spending restrictions are also known as limits on non-essential consumption. This regulation was introduced in 2010 and amended in 2015 via Judicial Interpretation No. 17, with its title changed to “Regulations on Restrictions on Certain Types of Consumption.” This description follows the current post-amendment text. Three key changes were made in 2015: first, all seating on G-series high-speed trains became subject to restrictions; second, the clause requiring spending to be paid from personal assets was removed; third, when a business entity faces restrictions, its actual controllers also become subject to them, though personal spending unrelated to business operations can be separately approved. Being listed on the dishonesty registry and being subject to spending restrictions are distinct statuses — it’s possible to be subject to only one or neither. Neither status affects credit reports, and removal from these lists does not alter credit records; see Section 7, Article 19 for details on recovering from a dishonesty listing. Current regulations do not specify whether spouses or children can be restricted from spending their own earnings, so consult the enforcement court if this situation arises.\nPossible trade-off: The source summarizes the return this way: “First, determine whether you’re only subject to spending restrictions or also listed on the dishonesty registry — these are two separate situations. Only six specific circumstances allow inclusion on the dishonesty registry, and the listing period is two years. In seven other cases, including when all obligations have been fulfilled, the court must remove the listing within three working days. Spending restrictions apply to nine categories of non-essential purchases, including travel on G-series high-speed trains. Any spending essential for daily life or business operations can be approved individually upon application.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 最高人民法院 (2017 修正). 关于公布失信被执行人名单信息的若干规定（第一、二、三、四、十条）.: https://www.court.gov.cn/fabu/xiangqing/37182.html\n最高人民法院 (2015 修正). 关于限制被执行人高消费及有关消费的若干规定（法释〔2015〕17 号，第三、八、九条）：「（九）乘坐G字头动车组列车全部座位、其他动车组列车一等以上座位等其他非生活和工作必需的消费行为」.: https://www.court.gov.cn/fabu/xiangqing/15046.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-022 · If scammed while shopping online or via second-hand markets, first file a complaint with the platform, then report it to police, and finally decide whether to sue. ### 22. If scammed while shopping online or via second-hand markets, first file a complaint with the platform, then report it to police, and finally decide whether to sue.\n\n\n- Cost: Filing a complaint with the platform and reporting the case to police cost nothing. For lawsuits, if the amount in dispute is under 10000 yuan, the filing fee is 50 yuan; this fee is halved if the case goes through summary proceedings, mediation, or is withdrawn. Each of the stages — case filing, trial, and enforcement — takes at least half a day to a full day, though online filing can save you the hassle of traveling. You must keep records of orders, chat logs, transfer receipts, and shipping documents. The real challenge is staying committed despite all the back‑and‑forth.\n\n- In plain terms: Start by contacting the platform. Platforms maintain security deposits and strict penalty rules, so they act fastest. Next, call the police: if the loss exceeds 3000 yuan, it meets the threshold for a criminal fraud case; otherwise it falls under public‑order penalties, which can result in a detention of 5 to 10 days. If you decide to sue, online‑purchase disputes can be filed in the court nearest to the delivery address. For smaller amounts, a small‑claims procedure applies, guaranteeing a verdict within two months and allowing online filing.\n- Benefit: When the amount defrauded ranges from 3000 to 10000 yuan, it qualifies as “a relatively large sum” under fraud statutes, leading to a sentence of up to three years plus a fine; exact limits vary by province. Below that threshold, offenders face public‑order penalties: detention of 5–10 days or a fine of up to 2000 yuan; repeat offenders may receive 10–15 days of detention and a fine up to 3000 yuan. On the civil side, you may sue in the same court for contract disputes, again without needing to travel to the seller’s hometown. Small‑claims rules apply when the disputed amount is under 50 % of the local average annual wage; such cases are decided in a single hearing and become final immediately, with a maximum processing time of two months under summary proceedings. All these procedures are now available online, carrying the same legal weight as in‑person filings (Civil Procedure Law, effective Jan 2024; Public Security Administration Punishment Law, effective Jan 2026).\n- Evidence grade: A\n- Sources: Supreme People's Court of China, Supreme People's Procuratorate of China (2011). Interpretation of Several Issues Concerning the Specific Application of Laws in Handling Criminal Cases of Fraud (Fa Interpretation [2011] No. 7, Article 1). ; National People's Congress (1997). Criminal Law (Article 266). ; National People’s Congress Standing Committee (2025). Public Security Management Punishment Law (revised in 2025, Article 58). ; National People’s Congress Standing Committee (2023 revision). Civil Procedure Law (Articles 16, 164, 165, 168). (Reprinted by Shanghai Municipal Development and Reform Commission); Supreme People's Court of China (2022 revision). Interpretation on the application of the Civil Procedure Law (Article 20). ; State Council of China (2006). Measures for the payment of litigation fees (State Council of China Order No. 481, Articles 13, 15, and 16). \n- Notes: To gauge whether a lawsuit is worthwhile, multiply your net hourly wage by the total time you’ll need to invest — accounting for filing, trial, and possible enforcement phases, each taking half a day to a full day — then add the court filing fee. Compare this total cost against the amount you hope to recover, and apply a further discount to estimate the likelihood of actually obtaining payment. This method offers a framework, not a definitive answer. Keep in mind that after the 2025 revision of the Public Security Administration Punishment Law, article numbers changed; fraud now falls under Article 58 instead of the former Article 49. Likewise, the small‑claims provision is now Article 165 following the 2023 amendment to the Civil Procedure Law; be sure to consult updated sources. Finally, experience shows that filing a complaint with the platform first yields the quickest resolution, thanks to its security deposits and strict penalty mechanisms. The relevant legal provision is Judicial Interpretation No. 7 of 2011.\nEvidence A. To gauge whether a lawsuit is worthwhile, multiply your net hourly wage by the total time you’ll need to invest — accounting for filing, trial, and possible enforcement phases, each taking half a day to a full day — then add the court filing fee. Compare this total cost against the amount you hope to recover, and apply a further discount to estimate the likelihood of actually obtaining payment. This method offers a framework, not a definitive answer. Keep in mind that after the 2025 revision of the Public Security Administration Punishment Law, article numbers changed; fraud now falls under Article 58 instead of the former Article 49. Likewise, the small‑claims provision is now Article 165 following the 2023 amendment to the Civil Procedure Law; be sure to consult updated sources. Finally, experience shows that filing a complaint with the platform first yields the quickest resolution, thanks to its security deposits and strict penalty mechanisms. The relevant legal provision is Judicial Interpretation No. 7 of 2011.\nPossible trade-off: The source summarizes the return this way: “Start by contacting the platform. Platforms maintain security deposits and strict penalty rules, so they act fastest. Next, call the police: if the loss exceeds 3000 yuan, it meets the threshold for a criminal fraud case; otherwise it falls under public‑order penalties, which can result in a detention of 5 to 10 days. If you decide to sue, online‑purchase disputes can be filed in the court nearest to the delivery address. For smaller amounts, a small‑claims procedure applies, guaranteeing a verdict within two months and allowing online filing.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 最高人民法院、最高人民检察院 (2011). 关于办理诈骗刑事案件具体应用法律若干问题的解释（法释〔2011〕7 号，第一条）.: https://www.spp.gov.cn/spp/sfjs/201802/t20180201_363736.shtml\n全国人大 (1997). 刑法（第二百六十六条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\n全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第五十八条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n全国人大常委会 (2023 修正). 民事诉讼法（第十六、一百六十四、一百六十五、一百六十八条）.: https://fgw.sh.gov.cn/ys-syjf-zc-2.4.1-h5/20240408/073febdb2b04464390546232d4089f51.html\n最高人民法院 (2022 修正). 关于适用《民事诉讼法》的解释（第二十条）.: https://www.court.gov.cn/zixun/xiangqing/353651.html\n国务院 (2006). 诉讼费用交纳办法（国务院令第 481 号，第十三、十五、十六条）.: https://www.gov.cn/zhengce/zhengceku/2008-03/28/content_6929.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-023 · Think carefully before and after making large gifts in romantic relationships or marriage ### 23. Think carefully before and after making large gifts in romantic relationships or marriage\n\n- Cost: No cost involved. Before sending a large sum of money, ask yourself: is it a loan or a gift? If it’s a loan, draft a written agreement and mark the transfer as “loan”. The hard part is actually bringing this up in conversation.\n- In plain terms: Once the money is transferred, you generally cannot get it back. A gift can only be revoked before it is officially registered under the recipient’s name. After that, revocation is only possible under three specific circumstances: the recipient seriously harms you or your close relatives; fails to fulfill their legal obligation to support you; or breaches any agreed terms of the gift contract. Therefore, decide early whether the payment is a loan or a gift.\n- Benefit: Before property rights are transferred, a gift can be withdrawn. This legal threshold is known as the “transfer of property rights”. Once the transfer is complete, only the three aforementioned situations allow for revocation. Small gifts or cash given on special occasions such as birthdays or holidays, as well as everyday expenses meant to strengthen emotional bonds, do not qualify as betrothal gifts and thus are not required to be returned upon a breakup (nationwide rule).\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code (Articles 658, 663). ; Supreme People's Court of China (2024). Provisions on Several Issues Concerning the Application of Law in the Trial of Cases involving Betrothal Disputes (Fa Interpretation [2024] No. 1, Article 3). \n- Notes: While it is commonly believed in legal practice that amounts such as “520” or “1314” indicate a gift, no official ruling from the Supreme People’s Court has been found in this section to confirm this as a definitive rule. Once a gift is notarized, it becomes far harder to retract. Ultimately, whether a transfer constitutes a loan or a gift depends on supporting evidence; a simple statement like “I’m lending you this money” in a chat record carries far more weight than any later disputes.\nEvidence A. While it is commonly believed in legal practice that amounts such as “520” or “1314” indicate a gift, no official ruling from the Supreme People’s Court has been found in this section to confirm this as a definitive rule. Once a gift is notarized, it becomes far harder to retract. Ultimately, whether a transfer constitutes a loan or a gift depends on supporting evidence; a simple statement like “I’m lending you this money” in a chat record carries far more weight than any later disputes.\nPossible trade-off: The source summarizes the return this way: “Once the money is transferred, you generally cannot get it back. A gift can only be revoked before it is officially registered under the recipient’s name. After that, revocation is only possible under three specific circumstances: the recipient seriously harms you or your close relatives; fails to fulfill their legal obligation to support you; or breaches any agreed terms of the gift contract. Therefore, decide early whether the payment is a loan or a gift.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第六百五十八、六百六十三条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n最高人民法院 (2024). 关于审理涉彩礼纠纷案件适用法律若干问题的规定（法释〔2024〕1 号，第三条）.: https://www.court.gov.cn/fabu/xiangqing/423442.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-024 · Transfer betrothal gifts via payment with clear notes; keep chat records; money demanded under marriage can be reclaimed ### 24. Transfer betrothal gifts via payment with clear notes; keep chat records; money demanded under marriage can be reclaimed\n\n- Cost: No cost involved. Transfer betrothal gifts, wedding jewelry, and other related payments via bank transfer, clearly stating their purpose in the notes. For any verbal agreements, keep chat records or have family members present as witnesses.\n- In plain terms: Demanding money under the guise of marriage is illegal, and courts support claims for repayment. Repayment can be demanded in three cases: no marriage registration took place; registration occurred but no actual cohabitation followed; betrothal gifts were given before marriage, leaving the giver in financial hardship. If registration occurred and cohabitation did follow, repayment is generally not required. However, if cohabitation was brief and the gift amount was excessively high, courts will determine the repayment proportion based on how the money was used, presence of dowry, whether children were born, and any fault on either side. For couples who cohabited without registration, the same proportional rule applies (nationwide, effective February 2024). Therefore, always transfer betrothal gifts, wedding jewelry, and related payments via bank transfer with clear notes, and both parties must keep proper evidence.\n- Benefit: Demanding money under the guise of marriage is strictly prohibited by law. If one party demands betrothal gifts under this pretext, the other party’s claim for repayment is legally supported. Courts will grant repayment in three specific scenarios: no marriage registration was completed; registration occurred but no actual cohabitation followed; betrothal gifts were given before marriage, leaving the giver in financial hardship. For couples who registered and cohabited, repayment is generally not required. Yet, if cohabitation was brief and the gift amount was excessively high, courts will calculate the repayment proportion based on actual usage of the funds, presence of dowry, whether children were born, and any fault on either side. The same proportional approach applies to couples who cohabited without registration (nationwide, effective February 2024).\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code (Article 1042). ; Supreme People's Court of China (2024). Provisions on Several Issues Concerning the Application of Law in the Trial of Cases involving Betrothal Disputes (Fa Interpretation [2024] No. 1, Second, Five, six articles). ; Supreme People's Court of China (2020). Interpretation on the application of the marriage and family section of the Civil Code (1) (Fa Interpretation [2020] No. 22, Article 5). \n- Notes: Whether a betrothal gift amount is considered “excessively high” depends on the giver’s local per capita disposable income and family circumstances; there is no nationwide fixed threshold. The exact repayment amount is determined by judges on a case-by-case basis. This guideline applies equally to both givers and recipients of betrothal gifts; both parties must retain proper evidence.\nEvidence A. Whether a betrothal gift amount is considered “excessively high” depends on the giver’s local per capita disposable income and family circumstances; there is no nationwide fixed threshold. The exact repayment amount is determined by judges on a case-by-case basis. This guideline applies equally to both givers and recipients of betrothal gifts; both parties must retain proper evidence.\nPossible trade-off: The source summarizes the return this way: “Demanding money under the guise of marriage is illegal, and courts support claims for repayment. Repayment can be demanded in three cases: no marriage registration took place; registration occurred but no actual cohabitation followed; betrothal gifts were given before marriage, leaving the giver in financial hardship. If registration occurred and cohabitation did follow, repayment is generally not required. However, if cohabitation was brief and the gift amount was excessively high, courts will determine the repayment proportion based on how the money was used, presence of dowry, whether children were born, and any fault on either side. For couples who cohabited without registration, the same proportional rule applies (nationwide, effective February 2024). Therefore, always transfer betrothal gifts, wedding jewelry, and related payments via bank transfer with clear notes, and both parties must keep proper evidence.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第一千零四十二条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n最高人民法院 (2024). 关于审理涉彩礼纠纷案件适用法律若干问题的规定（法释〔2024〕1 号，第二、五、六条）.: https://www.court.gov.cn/fabu/xiangqing/423442.html\n最高人民法院 (2020). 关于适用《民法典》婚姻家庭编的解释（一）（法释〔2020〕22 号，第五条）.: https://www.court.gov.cn/fabu/xiangqing/282071.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-025 · No need to worry about premarital assets — clearly define property additions and parental contributions ### 25. No need to worry about premarital assets — clearly define property additions and parental contributions\n\n- Cost: Drafting a written property agreement yourself costs nothing; notarization incurs additional fees. When parents contribute funds, ask them to provide a brief written statement. The whole process takes just a few hours. The hardest part is bringing up money matters with family members.\n- In plain terms: Premarital assets remain your personal property and won’t automatically become joint marital property just because you’ve been married for many years. Couples can put in writing that premarital and postmarital assets belong to each person individually. One important caveat: if you agree to add your spouse’s name to a property title, you can still revoke that agreement before completing the official registration; once registration is finalized, the property becomes their legal property. In divorce proceedings, any party that hides, transfers, squanders or falsifies debts related to shared assets may receive a smaller share or no share at all.\n- Benefit: Premarital assets are legally classified as personal property and do not automatically become joint marital property over time. Couples can agree in writing whether premarital assets and postmarital earnings belong to each person individually, to both jointly, or to a mix of both — such agreements are legally binding for both parties. When parents fund the purchase of a home before marriage, the money is treated as a gift to their own child unless they explicitly state it is intended for both spouses. For parental contributions made after marriage, handling follows any prior written agreement; if none exists, standard rules for joint marital property apply. If a couple agrees before or during marriage to transfer ownership of one spouse’s property to the other or to make it jointly owned, the gifting spouse can revoke that agreement prior to completing official registration; once registration is finalized, the property becomes the other spouse’s legal property. In divorce, any party that conceals, transfers, sells off or squanders shared marital assets, or that fabricates debts related to those assets, may receive a smaller share or no share at all (applies nationwide).\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code (Articles 1063, 1065, 1092). ; Supreme People's Court of China (2020). Interpretation on the application of the marriage and family section of the Civil Code (1) (Fa Interpretation [2020] No. 22, Articles 29, 31, and 32). \n- Notes: Property agreements are equally valid for both men and women. To use such an agreement to protect yourself from your spouse’s debts owed to third parties, the creditor must be aware of the existence of this agreement; if they are unaware, they cannot enforce it against you. An unnotarized property agreement remains legally valid; notarization simply helps avoid future disputes over signatures and dates. For guidance on how to clearly document whether parental contributions toward a home purchase are loans or gifts, refer to Section 10, Article 11 (Parental contributions toward home purchases).\nEvidence A. Property agreements are equally valid for both men and women. To use such an agreement to protect yourself from your spouse’s debts owed to third parties, the creditor must be aware of the existence of this agreement; if they are unaware, they cannot enforce it against you. An unnotarized property agreement remains legally valid; notarization simply helps avoid future disputes over signatures and dates. For guidance on how to clearly document whether parental contributions toward a home purchase are loans or gifts, refer to Section 10, Article 11 (Parental contributions toward home purchases).\nPossible trade-off: The source summarizes the return this way: “Premarital assets remain your personal property and won’t automatically become joint marital property just because you’ve been married for many years. Couples can put in writing that premarital and postmarital assets belong to each person individually. One important caveat: if you agree to add your spouse’s name to a property title, you can still revoke that agreement before completing the official registration; once registration is finalized, the property becomes their legal property. In divorce proceedings, any party that hides, transfers, squanders or falsifies debts related to shared assets may receive a smaller share or no share at all.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第一千零六十三、一千零六十五、一千零九十二条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n最高人民法院 (2020). 关于适用《民法典》婚姻家庭编的解释（一）（法释〔2020〕22 号，第二十九、三十一、三十二条）.: https://www.court.gov.cn/fabu/xiangqing/282071.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-026 · Check a person’s marital status before getting married; those who use marriage as a pretext to defraud money can be prosecuted for fraud. ### 26. Check a person’s marital status before getting married; those who use marriage as a pretext to defraud money can be prosecuted for fraud.\n\n- Cost: No cost at all. Before registration, simply check the marital status listed on the other person’s ID card and household register. For any large sums of money exchanged, keep records of transfers and chat logs.\n- In plain terms: Marriages involving bigamy are invalid. Anyone who already has a spouse yet marries again, or who knowingly marries someone who already has a spouse, faces up to 2 years in prison. Those who use marriage as a ruse to steal money can be charged with fraud: if the amount taken is relatively large, they get up to 3 years; if it’s huge, 3 to 10 years; if it’s exceptionally massive, 10 years or life imprisonment. Always verify the marital status on the ID card and household register before tying the knot.\n- Benefit: Bigamous marriages hold no legal weight. Persons who enter a second marriage while already married, or who knowingly wed someone already married, may be sentenced to 2 years or less. Those convicted of defrauding others of sizable sums face up to 3 years plus a fine; those guilty of massive fraud receive 3 to 10 years; those responsible for truly enormous fraud get 10 years or life imprisonment, plus a fine or seizure of assets (nationwide).\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code (Article 1051). ; National People's Congress (1997). Criminal Law (Article 258, 266). \n- Notes: “Marriage fraud” itself isn’t a specific criminal category. Prosecution for fraud hinges on proof that the perpetrator intended to keep the money from the outset, fabricated lies to obtain it, and that police have launched an investigation. What counts as a “relatively large” sum is defined by judicial rulings, which may vary regionally; this section doesn’t confirm exact thresholds. Victims of such fraud can be either gender, and documented cases involve both dowries and bridal gifts being stolen.\nEvidence A. “Marriage fraud” itself isn’t a specific criminal category. Prosecution for fraud hinges on proof that the perpetrator intended to keep the money from the outset, fabricated lies to obtain it, and that police have launched an investigation. What counts as a “relatively large” sum is defined by judicial rulings, which may vary regionally; this section doesn’t confirm exact thresholds. Victims of such fraud can be either gender, and documented cases involve both dowries and bridal gifts being stolen.\nPossible trade-off: The source summarizes the return this way: “Marriages involving bigamy are invalid. Anyone who already has a spouse yet marries again, or who knowingly marries someone who already has a spouse, faces up to 2 years in prison. Those who use marriage as a ruse to steal money can be charged with fraud: if the amount taken is relatively large, they get up to 3 years; if it’s huge, 3 to 10 years; if it’s exceptionally massive, 10 years or life imprisonment. Always verify the marital status on the ID card and household register before tying the knot.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第一千零五十一条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n全国人大 (1997). 刑法（第二百五十八、二百六十六条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-027 · For home appliance repairs, vehicle inspections, and renovations: always ask for a quote first and stay on site throughout the process. ### 27. For home appliance repairs, vehicle inspections, and renovations: always ask for a quote first and stay on site throughout the process.\n\n- Cost: There is no upfront cost. Before any work begins, ask for a detailed price list and a list of parts to be replaced; take photos of the quote or request it in writing. After the work is done, make sure to obtain a repair receipt and an invoice, and keep the old parts. You must also stay on site for at least an hour or two to supervise the work. The main challenge is staying present and attentive the entire time.\n- In plain terms: Appliance repair services must clearly display their pricing, provide customers with a receipt and invoice, and must not falsely claim that a problem exists or deliberately replace parts that are still in good working condition. In serious cases, fines of up to 30,000 yuan can be imposed. All service providers must post their prices openly and cannot charge any amount beyond those listed. Therefore, always ask for a detailed quote and a list of parts to be replaced before work starts; after completion, request a receipt and invoice, and keep the old parts. If you are overcharged, contact 12315 immediately.\n- Benefit: Appliance repair businesses must clearly list their service offerings, pricing for parts, quality standards, warranty periods, and customer complaint hotlines. They must provide customers with a written receipt and invoice detailing exactly what work was done. They are prohibited from inventing or exaggerating repair needs, falsely reporting faulty parts, or deliberately replacing functional components. Serious violations result in fines up to 30,000 yuan. All operators must display prices openly, cannot add any extra charges, and cannot demand payment for services not listed. Offering a low initial price and then charging more, or advertising false discounts, constitutes price fraud. Service pricing, scope, and calculation methods must be displayed prominently, and no misleading or false advertising is permitted nationwide.\n- Evidence grade: B\n- Sources: Ministry of Commerce (2012). Measures for the Administration of Home Appliance Repair Service Industry (Ministry of Commerce Order No. 7, 2012, Articles 5, 7, 9, and 14). China Order No. 56, Articles 5, 8, and 19). ; State Council of China (2024). Regulations for the Implementation of the Consumer Rights Protection Law (State Council of China Order No. 778, Articles 9, 10). ; Standing Committee of the National People's Congress (2013 revision). Consumer Rights Protection Law (Article 8, 10): "Consumers have the right to require operators to provide...the content, specifications, fees and other relevant information of the service based on the different conditions of the goods or services" and "the right to refuse the operator's forced transaction behavior". (National Laws and Regulations Database)\n- Notes: If you are overcharged, contact 12315; penalties are enforced by commerce and market regulation authorities, so you do not need to pursue legal action yourself. This item is rated B because although the regulations are official, there are no specific figures indicating exactly how much money you can save by staying on site — the benefit is largely based on general experience. Asking for a quote, keeping receipts and old parts applies to everyone, regardless of appearance. The specific appliance repair rules also apply to vehicle inspections and renovations under general price disclosure laws and regulations. The broader Consumer Rights Protection Law also guarantees these rights: Article 8 states you have the right to know the service details, specifications, and costs, while Article 10 guarantees your right to refuse any mandatory transaction.\nEvidence B. If you are overcharged, contact 12315; penalties are enforced by commerce and market regulation authorities, so you do not need to pursue legal action yourself. This item is rated B because although the regulations are official, there are no specific figures indicating exactly how much money you can save by staying on site — the benefit is largely based on general experience. Asking for a quote, keeping receipts and old parts applies to everyone, regardless of appearance. The specific appliance repair rules also apply to vehicle inspections and renovations under general price disclosure laws and regulations. The broader Consumer Rights Protection Law also guarantees these rights: Article 8 states you have the right to know the service details, specifications, and costs, while Article 10 guarantees your right to refuse any mandatory transaction.\nPossible trade-off: The source summarizes the return this way: “Appliance repair services must clearly display their pricing, provide customers with a receipt and invoice, and must not falsely claim that a problem exists or deliberately replace parts that are still in good working condition. In serious cases, fines of up to 30,000 yuan can be imposed. All service providers must post their prices openly and cannot charge any amount beyond those listed. Therefore, always ask for a detailed quote and a list of parts to be replaced before work starts; after completion, request a receipt and invoice, and keep the old parts. If you are overcharged, contact 12315 immediately.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 商务部 (2012). 家电维修服务业管理办法（商务部令 2012 年第 7 号，第五、七、九、十四条）.: http://www.gov.cn/gongbao/content/2012/content_2231695.htm\n市场监管总局 (2022). 明码标价和禁止价格欺诈规定（市场监管总局令第 56 号，第五、八、十九条）.: http://www.gov.cn/gongbao/content/2022/content_5699926.htm\n国务院 (2024). 消费者权益保护法实施条例（国务院令第 778 号，第九、十条）.: https://www.gov.cn/zhengce/zhengceku/202403/content_6940159.htm\n全国人大常委会 (2013 修正). 消费者权益保护法（第八、十条）：「消费者有权根据商品或者服务的不同情况，要求经营者提供……服务的内容、规格、费用等有关情况」「有权拒绝经营者的强制交易行为」.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7670606ef\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-028 · Don’t be a “nominal legal representative” — don’t lend your ID to register a company ### 28. Don’t be a “nominal legal representative” — don’t lend your ID to register a company\n\n\n- Cost: There’s no cost involved. If someone asks you to “just be a figurehead with no responsibilities,” you can simply refuse.\n- In plain terms: The law assumes the legal representative is the person actually managing the company; claiming “I’m just a figurehead and know nothing” does not serve as a valid excuse to avoid liability. If a legal representative causes harm to others while performing duties, the company must compensate first, then may seek reimbursement from the negligent representative. For those already serving in this role, company law allows them to resign, provided the company appoints a new legal representative within 30 days.\n- Benefit: The legal representative is intended to be the director or manager who actually runs the company’s affairs, meaning the law regards this person as the true manager. Should such a representative cause harm to others while on duty, the company pays compensation first and then can recover those funds from the responsible representative. Directors and senior executives also owe duties of loyalty and diligence to the company — they must act in its best interests and with due care. If they cause harm to others through intentional acts or gross negligence, they must personally bear the financial responsibility. “Lack of awareness” is not a legally valid defense against liability (nationwide, effective July 2024).\n- Evidence grade: B\n- Sources: Standing Committee of the National People's Congress (2023). Company Law (revised in 2023, Articles 10, 11, 180, 191). \n- Notes: Company law itself only specifies who bears liability. More commonly, being a nominal legal representative leads to further consequences: when a company faces court enforcement actions, the representative may be restricted from high-end consumption, and may also face tax-related penalties or administrative sanctions. These consequences stem from other laws and enforcement regulations; since this section does not verify their direct basis in company law text, it is rated as grade B. As noted earlier, existing legal representatives may resign under company law, with the company required to appoint a replacement within 30 days.\nEvidence B. Company law itself only specifies who bears liability. More commonly, being a nominal legal representative leads to further consequences: when a company faces court enforcement actions, the representative may be restricted from high-end consumption, and may also face tax-related penalties or administrative sanctions. These consequences stem from other laws and enforcement regulations; since this section does not verify their direct basis in company law text, it is rated as grade B. As noted earlier, existing legal representatives may resign under company law, with the company required to appoint a replacement within 30 days.\nPossible trade-off: The source summarizes the return this way: “The law assumes the legal representative is the person actually managing the company; claiming “I’m just a figurehead and know nothing” does not serve as a valid excuse to avoid liability. If a legal representative causes harm to others while performing duties, the company must compensate first, then may seek reimbursement from the negligent representative. For those already serving in this role, company law allows them to resign, provided the company appoints a new legal representative within 30 days.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2023). 公司法（2023 年修订，第十、十一、一百八十、一百九十一条）.: https://www.gov.cn/yaowen/liebiao/202312/content_6923395.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-029 · Don’t carry items for strangers when traveling, and don’t accept packages of unknown origin ### 29. Don’t carry items for strangers when traveling, and don’t accept packages of unknown origin\n\n\n- Cost: No cost at all. Simply say no.\n- In plain terms: The Consular Department of the Ministry of Foreign Affairs advises travelers to avoid carrying luggage or items for others, especially prohibited goods or anything they know nothing about. If drugs or contraband are later found in your luggage, you’ll be responsible for proving that you had no knowledge of them. The same applies to receiving parcels domestically — especially when someone asks you to pay upfront and promises a refund later.\n- Benefit: Following this advice helps prevent unknowingly transporting prohibited items, thus avoiding any legal consequences. It also protects you from being held liable if contraband is discovered in your luggage.\n- Evidence grade: B\n- Sources: Consular Department of the Ministry of Foreign Affairs (2023). What are the suggestions for Chinese citizens who are preparing to go abroad. \n- Notes: The official pages from China’s General Administration of Customs and Ministry of Public Security on this topic are currently inaccessible, so this entry relies solely on guidance from the Consular Department. Since the original text only outlines general principles rather than specific legal provisions, it is rated B. The same rules apply to domestic parcel handling — especially when payment is required upfront with a later refund promised.\nEvidence B. The official pages from China’s General Administration of Customs and Ministry of Public Security on this topic are currently inaccessible, so this entry relies solely on guidance from the Consular Department. Since the original text only outlines general principles rather than specific legal provisions, it is rated B. The same rules apply to domestic parcel handling — especially when payment is required upfront with a later refund promised.\nPossible trade-off: The source summarizes the return this way: “The Consular Department of the Ministry of Foreign Affairs advises travelers to avoid carrying luggage or items for others, especially prohibited goods or anything they know nothing about. If drugs or contraband are later found in your luggage, you’ll be responsible for proving that you had no knowledge of them. The same applies to receiving parcels domestically — especially when someone asks you to pay upfront and promises a refund later.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 外交部领事司 (2023). 对准备出国的中国公民有哪些建议.: https://cs.mfa.gov.cn/gyls/lscs/201106/t20110615_876383.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-030 · Leashing dogs is mandatory: failure to do so means strict liability for any harm caused (you must pay compensation regardless of fault), and the obligation extends fully ### 30. Leashing dogs is mandatory: failure to do so means strict liability for any harm caused (you must pay compensation regardless of fault), and the obligation extends fully\n\n- Cost: A leash costs just a few dollars. The real challenge is remembering to use it every single time you take your dog outside.\n- In plain terms: If a dog injures someone, the owner is generally required to pay compensation, no matter how much fault they bear. Only when it can be proven that the injured party acted intentionally or with gross negligence might the compensation amount be reduced or waived. However, if the owner violated regulations by not using a leash, the sole remaining defense — “intentional conduct by the injured party” — is effectively eliminated; failing to leash a dog shuts off this one last avenue for reducing liability. For owners of prohibited aggressive breeds, there are absolutely no legal grounds for exemption from compensation.\n- Benefit: When a pet causes injury to another person, its owner or the person supervising it at the time bears legal liability for compensation. Only if it can be demonstrated that the injured individual deliberately provoked the animal or displayed gross negligence may the compensation obligation be lessened or voided. Yet, if safety measures mandated by law were ignored — such as neglecting to use a leash — the sole remaining mitigating factor, “intentional conduct by the injured party,” no longer applies. Not using a leash thus eliminates this sole chance to reduce liability. In the case of prohibited aggressive breeds, there is absolutely no legal basis for exemption from compensation.\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code. Supreme People's Procuratorate of China Reprinted in full. Article 1245: "If the raised animals cause damage to others, the animal keeper or manager shall bear tort liability; However, if it can be proved that the damage was caused intentionally or by gross negligence, the liability may be waived or reduced. "Article 1,246: "If a person violates management regulations and fails to take safety measures for animals and causes damage to others, the animal breeder or manager shall bear tort liability; however, if it can be proven that the damage was caused intentionally by the infringed person, the liability may be reduced. "Article 1,247: "If dangerous animals such as violent dogs that are prohibited cause damage to others, the animal breeder or manager shall bear tort liability." Article 1,249: If abandoned or escaped animals cause damage during this period, the original breeder or manager shall bear the liability\n- Notes: Compensation for dog bites typically covers medical costs, lost wages, rabies vaccinations, and immunoglobulin treatments; amounts exceeding $10000 are common. Higher figures apply when injuries are severe or involve children. Failure to intervene does not absolve liability: owners remain responsible even if their dog runs away or is abandoned during an attack. Appropriate post-bite actions are outlined in Section 13.\nEvidence A. Compensation for dog bites typically covers medical costs, lost wages, rabies vaccinations, and immunoglobulin treatments; amounts exceeding $10000 are common. Higher figures apply when injuries are severe or involve children. Failure to intervene does not absolve liability: owners remain responsible even if their dog runs away or is abandoned during an attack. Appropriate post-bite actions are outlined in Section 13.\nPossible trade-off: The source summarizes the return this way: “If a dog injures someone, the owner is generally required to pay compensation, no matter how much fault they bear. Only when it can be proven that the injured party acted intentionally or with gross negligence might the compensation amount be reduced or waived. However, if the owner violated regulations by not using a leash, the sole remaining defense — “intentional conduct by the injured party” — is effectively eliminated; failing to leash a dog shuts off this one last avenue for reducing liability. For owners of prohibited aggressive breeds, there are absolutely no legal grounds for exemption from compensation.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典. 最高人民检察院转载全文.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n但是，能够证明损害是因被侵权人故意或者重大过失造成的，可以不承担或者减轻责任。」第一千二百四十六条：「违反管理规定，未对动物采取安全措施造成他人损害的，动物饲养人或者管理人应当承担侵权责任\n但是，能够证明损害是因被侵权人故意造成的，可以减轻责任。」第一千二百四十七条：「禁止饲养的烈性犬等危险动物造成他人损害的，动物饲养人或者管理人应当承担侵权责任。」第一千二百四十九条：遗弃、逃逸的动物在此期间造成损害，由原饲养人或者管理人承担责任\n全国人大常委会 (2025). 治安管理处罚法（2025 年修订，2026-01-01 施行）. 国家法律法规数据库.: https://flk.npc.gov.cn/detail?id=ff80818197af9ccc0197b159c38a0408\n情节较重的，处五日以上十日以下拘留。」\n全国人大常委会 (2021). 动物防疫法（2021 年修订，2021-05-01 施行）. 国家法律法规数据库.: https://flk.npc.gov.cn/detail?id=ff8080817703add2017737395a973e31\n逾期不改正的，处一千元以上五千元以下罚款，由县级以上地方人民政府农业农村主管部门委托动物诊疗机构、无害化处理场所等代为处理，所需费用由违法行为人承担」，适用情形第（三）项：「对饲养的犬只未按照规定定期进行狂犬病免疫接种的」\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-031 · If the other person is intoxicated, unconscious, or under 14, do not have sex with them ### 31. If the other person is intoxicated, unconscious, or under 14, do not have sex with them\n\n- Cost: No monetary cost. The price is having to stop the encounter right then and there — the hard part is actually halting it on the spot.\n- In plain terms: If the other person is intoxicated or asleep, they cannot give informed consent. Having sex with them in such a state is legally classified as rape, carrying a base sentence of 3 to 10 years in prison. After the fact, it is nearly impossible to prove they had consented at the time. The only reliable course of action is to abstain from sex, and once the gathering ends, ensure they are returned to their own friends or family. Age verification follows Section 9, Article 18 (under 14 years of age).\n- Benefit: Article 236 of the Criminal Law stipulates that anyone who rapes a woman using violence, coercion, or other means faces a sentence of 3 to 10 years in prison. The phrase “other means” is not limited to physical force; it also covers situations where the victim is intoxicated or asleep and thus unable to consent. More severe circumstances — such as repeated offenses or especially egregious acts — incur sentences of 10 years or more, life imprisonment, or even the death penalty. The same article also states that raping a girl under 14 is treated as rape and punished more severely; age determination follows Section 9, Article 18 (under 14 years of age). A legal awareness article published by the Xicheng District People’s Procuratorate of Beijing notes that “sexually assaulting a woman after drugging or intoxicating her also constitutes rape.” The decisive factor is “whether the act violates the victim’s genuine will”; whether the victim resisted at the time is irrelevant. Article 237 of the Criminal Law governs forced indecency: anyone who uses violence, coercion, or other methods to force another person into indecent acts faces up to 5 years in prison or detention (nationwide).\n- Evidence grade: B\n- Sources: National People's Congress (1997). Criminal Law (Article 236). ; National People's Congress (Amended in 2020). Criminal Law (Article 237). (Reprinted and consolidated text by Beijing Public Security and Traffic Management Bureau); Beijing Xicheng District People’s Procuratorate (2018). Why are they no longer silent…. \n- Notes: This grade is assigned because the statutory text only contains the vague phrase “other means.” The assertion that “intoxication also counts as rape” originates from the procuratorate’s awareness article, not from an official judicial interpretation. The rape statutes explicitly reference women; when men are subjected to similar acts, they are prosecuted under the forced indecency statute, so gender makes no difference — no one may be touched under such circumstances. If you yourself are the victim, see Section 13, Article 42 (“After being sexually assaulted”) for appropriate steps to take. If you are so intoxicated that you lose consciousness, you face dual risks: being accused of a crime and being blackmailed; see Rule 32 of this section (“If the other party uses leverage to demand money, call the police”) for details.\nEvidence B. This grade is assigned because the statutory text only contains the vague phrase “other means.” The assertion that “intoxication also counts as rape” originates from the procuratorate’s awareness article, not from an official judicial interpretation. The rape statutes explicitly reference women; when men are subjected to similar acts, they are prosecuted under the forced indecency statute, so gender makes no difference — no one may be touched under such circumstances. If you yourself are the victim, see Section 13, Article 42 (“After being sexually assaulted”) for appropriate steps to take. If you are so intoxicated that you lose consciousness, you face dual risks: being accused of a crime and being blackmailed; see Rule 32 of this section (“If the other party uses leverage to demand money, call the police”) for details.\nPossible trade-off: The source summarizes the return this way: “If the other person is intoxicated or asleep, they cannot give informed consent. Having sex with them in such a state is legally classified as rape, carrying a base sentence of 3 to 10 years in prison. After the fact, it is nearly impossible to prove they had consented at the time. The only reliable course of action is to abstain from sex, and once the gathering ends, ensure they are returned to their own friends or family. Age verification follows Section 9, Article 18 (under 14 years of age).” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (1997). 刑法（第二百三十六条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\n全国人大 (2020 年修正). 刑法（第二百三十七条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n北京市西城区人民检察院 (2018). 她们为什么不再沉默…….: https://www.bjjc.gov.cn/c/xicheng/xjjsl/320654084.jhtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-032 · If someone threatens to call the police, post intimate photos, or inform your workplace unless you pay up — don’t give them a single cent and don’t delete any records; call the police right away. ### 32. If someone threatens to call the police, post intimate photos, or inform your workplace unless you pay up — don’t give them a single cent and don’t delete any records; call the police right away.\n\n\n- Cost: There’s no monetary cost. Take screenshots of their account info, chat logs, and payment codes, then head to the nearest police station with your phone. The hardest part is resisting the urge to “pay to make it go away.”\n\n- In plain terms: Using threats like “I’ll call the cops” or “I’ll send these photos to your boss” to force you to pay is extortion. Paying even once only invites more demands. If they actually post the photos, that adds another criminal charge. Extortion involving sums between 2,000 and 5,000 yuan carries a maximum sentence of three years; amounts from 30,000 to 100,000 yuan can lead to 3–10 years behind bars.\n\n- Benefit: Article 274 of the Criminal Law stipulates that extortion of property — whether a single sizable sum or repeated smaller ones — is punishable by up to three years in prison, detention, or probation, plus a fine. Larger or especially egregious cases incur longer sentences. The Supreme People’s Court and Supreme People’s Procuratorate further define these thresholds: 2,000–5,000 yuan marks “a relatively large amount”; 30,000–100,000 yuan is “a huge amount”; 300,000–500,000 yuan qualifies as “an especially huge amount.” Article 1032 of the Civil Code protects privacy, while Article 1033 bars any interference with personal peace via calls, texts, or messaging apps.\n\n- Evidence grade: A\n- Sources: National People's Congress (amended in 2020). Criminal Law (Article 274). (Reprinted and consolidated text by Beijing Public Security and Traffic Management Bureau); Supreme People's Court of China, Supreme People's Procuratorate of China (2013). Interpretation on Several Issues Concerning the Application of Law in Handling Criminal Cases of Extortion (Fa Interpretation [2013] No. 10). ; National People’s Congress (2020). Civil Code (Articles 1032, 1033). ; National People's Congress (2020). Civil Code (Article 1195): "The rights holder has the right to notify the network service provider to take deletion, blocking, Necessary measures such as disconnecting the link. The notification should include preliminary evidence of infringement and the true identity information of the right holder. "If necessary measures are not taken in a timely manner, the network user shall be jointly and severally liable for the expanded damage." (National Laws and Regulations Database); Fujian Provincial Public Security Department (2024). Because of a "hookup" message, I was saddled with a debt of RMB 230,000. ; Procuratorate Daily (2018). Unrepentant after being sentenced twice, exposing privacy to threaten netizens (Reprinted from the website of the People's Procuratorate of Gulou District, Xuzhou City). ; Procuratorate Daily (2022). A man threatened 10 women to have a relationship with them by publishing nude photos, and big data screening "called the police"! (Supreme People's Procuratorate of China website). \n\n- Notes: Exact monetary thresholds vary by province within the limits set by national law. Repeated extortion — even if each sum is modest — also qualifies as a serious offense. Never delete chats, photos, or accounts; doing so destroys crucial evidence. If authorities open an investigation, those records become vital proof on your behalf. Avoid any notion of “installment negotiations” — most online extortion rings operate overseas and employ malware to harvest contacts. Threats to expose someone’s sexual orientation are equally illegal. In one Jiangsu case, a repeat offender demanded 14,500 yuan after arranging a meeting; he was prosecuted despite prior convictions for similar tactics. Using nude images to coerce sexual acts constitutes rape. In Zhejiang, a perpetrator amassed nude photos of ten women and blackmailed them; even when victims never met him, courts still convicted him of attempted rape. Never share intimate images online. Conversely, if you’re the victim seeking compensation, higher amounts do not automatically constitute extortion — see Section 36 for details. Should photos appear online, the Civil Code (Article 1195) entitles you to demand removal from platforms; failure to act promptly can make them jointly liable for ensuing damages. 〔2013〕 〔2013〕\nEvidence A. Exact monetary thresholds vary by province within the limits set by national law. Repeated extortion — even if each sum is modest — also qualifies as a serious offense. Never delete chats, photos, or accounts; doing so destroys crucial evidence. If authorities open an investigation, those records become vital proof on your behalf. Avoid any notion of “installment negotiations” — most online extortion rings operate overseas and employ malware to harvest contacts. Threats to expose someone’s sexual orientation are equally illegal. In one Jiangsu case, a repeat offender demanded 14,500 yuan after arranging a meeting; he was prosecuted despite prior convictions for similar tactics. Using nude images to coerce sexual acts constitutes rape. In Zhejiang, a perpetrator amassed nude photos of ten women and blackmailed them; even when victims never met him, courts still convicted him of attempted rape. Never share intimate images online. Conversely, if you’re the victim seeking compensation, higher amounts do not automatically constitute extortion — see Section 36 for details. Should photos appear online, the Civil Code (Article 1195) entitles you to demand removal from platforms; failure to act promptly can make them jointly liable for ensuing damages. 〔2013〕 〔2013〕\nPossible trade-off: The source summarizes the return this way: “Using threats like “I’ll call the cops” or “I’ll send these photos to your boss” to force you to pay is extortion. Paying even once only invites more demands. If they actually post the photos, that adds another criminal charge. Extortion involving sums between 2,000 and 5,000 yuan carries a maximum sentence of three years; amounts from 30,000 to 100,000 yuan can lead to 3–10 years behind bars.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020 年修正). 刑法（第二百七十四条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n最高人民法院、最高人民检察院 (2013). 关于办理敲诈勒索刑事案件适用法律若干问题的解释（法释〔2013〕10 号）.: https://www.court.gov.cn/zixun/xiangqing/5310.html\n全国人大 (2020). 民法典（第一千零三十二、一千零三十三条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n全国人大 (2020). 民法典（第一千一百九十五条）：「权利人有权通知网络服务提供者采取删除、屏蔽、断开链接等必要措施。通知应当包括构成侵权的初步证据及权利人的真实身份信息」「未及时采取必要措施的，对损害的扩大部分与该网络用户承担连带责任」.: https://flk.npc.gov.cn/detail?id=ff808081729d1efe01729d50b5c500bf\n福建省公安厅 (2024). 因为一条「约炮」信息，我背上 23 万的债务.: http://gat.fujian.gov.cn/ztzl/fjjffpzxrx/spjq/202403/t20240307_6410612.htm\n检察日报 (2018). 两次获刑不思悔改　曝光隐私要挟网友（徐州市鼓楼区人民检察院网站转载）.: https://xzgl.jsjc.gov.cn/jianwu/baxiang/201804/t20180409_420934.shtml\n检察日报 (2022). 男子以公布裸照威胁10名女性与其发生关系，大数据筛查「报警」！（最高人民检察院网站）.: https://www.spp.gov.cn/zdgz/202212/t20221212_595435.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-033 · If someone falsely accuses you, you can seek legal consequences: up to 5 days of detention for minor violations, up to 3 years in prison for criminal acts ### 33. If someone falsely accuses you, you can seek legal consequences: up to 5 days of detention for minor violations, up to 3 years in prison for criminal acts\n\n\n- Cost: No cost at all. You simply file a report with local police, explaining that the accusations are false. The real challenge lies in providing proof that the person deliberately fabricated the claims.\n\n- In plain terms: It is illegal to make up false accusations in an attempt to get someone punished under criminal or public order laws. For minor violations, offenders may face up to 5 days of detention or a fine under $1000. More serious cases can result in 5–10 days of detention, possibly with a similar fine. When the actions meet the threshold for a crime, they fall under the offense of false accusation, punishable by up to 3 years in prison. However, simple mistakes or unintentional errors do not count as intentional wrongdoing. To hold someone accountable, you must prove they acted with deliberate malice.\n\n- Benefit: Article 50 of the Public Security Administration Punishment Law (revised June 27, 2025, effective January 1, 2026) addresses false accusations. Anyone who fabricates facts to get another person penalized under criminal or public order statutes faces up to 5 days of detention or a fine up to $1000; repeat offenders may receive 5–10 days of detention plus a comparable fine. Article 243 of the Criminal Law defines the crime of false accusation: those who deliberately invent facts to provoke criminal prosecution can be sentenced to up to 3 years of imprisonment, or up to 10 years if serious harm results. Public officials committing such acts receive harsher sentences within the same penalty range. Conversely, unintentional errors or honest mistakes do not trigger these provisions.\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2025). Public Security Administration Punishment Law (revised in 2025, Article 50). (Full text reproduced by Beijing Municipal Public Security Bureau); National People's Congress (1997). Criminal Law (Article 243). \n\n- Notes: To successfully pursue legal action, you must demonstrate both that false facts were invented and that the perpetrator acted with intent — not merely that you did not commit the alleged act. Proving intent is far more difficult than disproving your own guilt. Keep in mind that legal consequences are not guaranteed. No nationwide statistics exist on how often false accusations lead to convictions, so we cannot provide prevalence rates or gender breakdowns. For guidance on proving your innocence and seeking compensation, refer to sections 34 and 35 of this chapter.\nEvidence A. To successfully pursue legal action, you must demonstrate both that false facts were invented and that the perpetrator acted with intent — not merely that you did not commit the alleged act. Proving intent is far more difficult than disproving your own guilt. Keep in mind that legal consequences are not guaranteed. No nationwide statistics exist on how often false accusations lead to convictions, so we cannot provide prevalence rates or gender breakdowns. For guidance on proving your innocence and seeking compensation, refer to sections 34 and 35 of this chapter.\nPossible trade-off: The source summarizes the return this way: “It is illegal to make up false accusations in an attempt to get someone punished under criminal or public order laws. For minor violations, offenders may face up to 5 days of detention or a fine under $1000. More serious cases can result in 5–10 days of detention, possibly with a similar fine. When the actions meet the threshold for a crime, they fall under the offense of false accusation, punishable by up to 3 years in prison. However, simple mistakes or unintentional errors do not count as intentional wrongdoing. To hold someone accountable, you must prove they acted with deliberate malice.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第五十条）.: https://gaj.beijing.gov.cn/wsgs/2024zcwj/zcfg/202506/t20250630_4134266.html\n全国人大 (1997). 刑法（第二百四十三条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-034 · Insufficient evidence alone warrants acquittal; coerced confessions must be excluded; appeals and retrials remain possible after conviction ### 34. Insufficient evidence alone warrants acquittal; coerced confessions must be excluded; appeals and retrials remain possible after conviction\n\n- Cost: Pursuing these procedures costs nothing in terms of fees, but appeals and retrials demand considerable time. Typically, hiring a lawyer is necessary, with fees starting at several thousand yuan. Those facing financial hardship may apply for legal aid — see Section 5 (“Hire a lawyer immediately after being charged”) for details. The real challenge lies in persisting through multiple rounds of proceedings without giving up.\n- In plain terms: The Criminal Procedure Law sets clear thresholds for conviction: evidence must be verified through legally prescribed procedures and must collectively leave no reasonable doubt about the facts. When these criteria cannot be met, acquittal is mandatory. Confessions extracted via torture or testimonies obtained through violence and threats must be excluded from consideration and cannot serve as a basis for sentencing. Once a verdict takes effect, the defendant, their legal representatives, and close relatives retain the right to file an appeal.\n- Benefit: Article 55 of the Criminal Procedure Law stipulates that evidence must be both authentic and sufficient: it must be verified through legally prescribed procedures, and the totality of evidence must eliminate any reasonable doubt regarding the facts. Eliminating reasonable doubt means that, when all evidence is considered together, no other plausible explanation for those facts remains. Article 56 further states that any statements from suspects or defendants obtained through torture or any testimonies or victim statements gathered via violence or threats must be excluded from legal proceedings. Should such evidence be identified during investigation, prosecution, or trial, it must be discarded and cannot inform prosecution recommendations, decisions, or sentencing. Article 200(3) explicitly provides that when evidence proves insufficient to establish guilt, a verdict of acquittal must be rendered on the grounds that the alleged crime cannot be proven. Article 252 preserves the right to appeal: defendants, their legal representatives, and close relatives may petition courts or procuratorates against finalized judgments or rulings. However, filing an appeal does not suspend the execution of the original verdict; appeals and enforcement proceed independently. Article 253 enumerates circumstances under which courts are obligated to conduct a retrial nationwide.\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2018). Criminal Procedure Law (2018 amendment, Articles 55, 56, 200, 252, 253). \n- Notes: These provisions represent minimum legal safeguards rather than guarantees of specific outcomes. No verifiable official statistics exist in China regarding acquittal rates in criminal cases or success rates for appeals and retrials, so no percentages or case-specific evaluations are provided here. Three concrete steps remain available to individuals: first, hire a lawyer immediately after the initial interrogation — see Section 5 (“Hire a lawyer immediately after being charged”) for guidance; second, carefully review and sign any official transcripts only after reading them in full; third, avoid admitting guilt to “get out sooner,” as pleading guilty and accepting punishment may earn leniency but does not grant immunity from liability. Where statutory conditions are met, courts are legally required to conduct a retrial.\nEvidence A. These provisions represent minimum legal safeguards rather than guarantees of specific outcomes. No verifiable official statistics exist in China regarding acquittal rates in criminal cases or success rates for appeals and retrials, so no percentages or case-specific evaluations are provided here. Three concrete steps remain available to individuals: first, hire a lawyer immediately after the initial interrogation — see Section 5 (“Hire a lawyer immediately after being charged”) for guidance; second, carefully review and sign any official transcripts only after reading them in full; third, avoid admitting guilt to “get out sooner,” as pleading guilty and accepting punishment may earn leniency but does not grant immunity from liability. Where statutory conditions are met, courts are legally required to conduct a retrial.\nPossible trade-off: The source summarizes the return this way: “The Criminal Procedure Law sets clear thresholds for conviction: evidence must be verified through legally prescribed procedures and must collectively leave no reasonable doubt about the facts. When these criteria cannot be met, acquittal is mandatory. Confessions extracted via torture or testimonies obtained through violence and threats must be excluded from consideration and cannot serve as a basis for sentencing. Once a verdict takes effect, the defendant, their legal representatives, and close relatives retain the right to file an appeal.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2018). 刑事诉讼法（2018 年修正，第五十五、五十六、二百、二百五十二、二百五十三条）.: https://www.spp.gov.cn/zdgz/201810/t20181027_396818.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-035 · For individuals released from detention after a case is dropped, charges are withdrawn, or they are acquitted, applying for state compensation is possible — compensation is calculated on a daily basis. ### 35. For individuals released from detention after a case is dropped, charges are withdrawn, or they are acquitted, applying for state compensation is possible — compensation is calculated on a daily basis.\n\n\n- Cost: No expense is required. The compensation application must be submitted to the same agency that originally ordered the detention, arrest, prosecution, or sentencing.\n\n- In plain terms: If you were detained or arrested and later released when the case was dropped, charges were withdrawn, or you were acquitted, you may apply for state compensation. Compensation is paid for each day spent in custody. Starting May 18, 2026, the daily rate is 495.94 yuan, amounting to roughly 180,000 yuan per year. In cases involving severe harm, additional compensation for emotional distress may also be awarded. However, no compensation applies if you committed an offense but were not prosecuted due to minor circumstances, if the statute of limitations has expired, or if you provided false statements yourself.\n\n- Benefit: Article 17 of the State Compensation Law outlines specific circumstances under which victims are entitled to compensation. The first involves unlawful detention: if a citizen is detained contrary to criminal procedure law or beyond the legally permitted duration, and the case is later dropped, charges withdrawn, or the individual acquitted, compensation is due. The second applies to unlawful arrest: if arrest follows but the case is ultimately dropped, charges withdrawn, or the individual acquitted, compensation remains applicable. The third concerns retrials: if a conviction is overturned via a retrial under the supervision procedure and the original sentence has already been served, compensation is likewise required. Article 33 stipulates that compensation for unlawful deprivation of personal liberty must be calculated using the average daily wage of urban non-private sector workers from the prior year. Article 35 mandates that in cases causing emotional harm, authorities must take steps to eliminate negative effects, restore reputation, and offer apologies; substantial harm also warrants payment of emotional distress compensation. Article 19 lists six scenarios where no compensation is granted: providing false statements or fabricated evidence leading to detention; detaining individuals exempt from criminal responsibility under Articles 17 and 18 of the Criminal Law (such as minors or mentally ill persons); detaining individuals exempt from prosecution under criminal procedure law (including those whose actions were minor and non-criminal, those beyond the statute of limitations, or those deceased); actions unrelated to official duties performed by law enforcement; self-inflicted harm; and other legally defined exceptions. A 2015 judicial interpretation by the Supreme People’s Court and Supreme People’s Procuratorate reaffirms that no compensation applies to individuals exempt from criminal responsibility or those whose charges are withdrawn under discretionary provisions. However, if a court later convicts and sentences someone to imprisonment or life imprisonment after a wrongful prosecution, compensation remains due for any period spent in custody post-conviction. Additionally, authorities denying compensation on grounds of false statements or self-inflicted harm must provide supporting evidence. On May 15, 2026, the National Bureau of Statistics reported that the average annual wage for urban non-private sector workers in 2025 was approximately 129,441 yuan, resulting in a daily compensation rate of 495.94 yuan effective May 18, 2026. This supersedes the prior rate of 475.52 yuan implemented in May 2025.\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (amended in 2012). State Compensation Law (Articles 17, 19, 33, 35). (Reprinted by National Bureau of Statistics of China); Supreme People's Procuratorate of China (2026). Supreme People's Court of China, Supreme People's Procuratorate of China (2015). Interpretation of several issues concerning the applicable law in handling criminal compensation cases. (Fa Interpretation [2015] No. 24, Articles 7 and 8). ; National People’s Congress (2018). Criminal Procedure Law (2018 Amendment, Articles 16, 177, 181, 284, 290). . Article 19 of the State Compensation Law and this interpretation refer to the Articles of the 2012 Criminal Procedure Law (Article 15, Article 173 Paragraph 2, Article 273 Paragraph 2, Article 279). After the amendment in 2018, they correspond to Article 16, Article 177 Paragraph 2, Article 284 Paragraph 2, and Article 290.\n\n- Notes: This daily compensation rate is updated each May based on the latest annual wage statistics released by the National Bureau of Statistics; always verify the current figure before applying. When obtaining a decision document stating charges are withdrawn, check whether it cites “no criminal facts” or “insufficient evidence” — these justify a compensation claim. Conversely, if the document mentions “minor criminal circumstances” or an expired statute of limitations, compensation is generally ineligible. Should you disagree with a discretionary non-prosecution decision, you may file an appeal with the procuratorate within seven days. Emotional distress compensation is determined case-by-case by authorities without a standardized formula. The agency responsible for compensation is the same body that ordered your detention — whether police, procuratorate, or court — so begin there. If dissatisfied with their response, further appeals may be pursued under the State Compensation Law. For practical examples, refer to Section 36, which details Guo Li’s case: detained for 1,826 days, he received roughly 472,733 yuan for unlawful detention and an additional 165,450 yuan for emotional distress, calculated using the 2016 daily wage rate of 258.89 yuan. Conversely, compensation does not extend to lost wages, physical injury recovery costs, property damage, legal fees, or living allowances while in custody, as explicitly excluded under the law. 〔129000〕 〔473000〕 〔472733.14〕 〔165000〕 〔88880000〕\nEvidence A. This daily compensation rate is updated each May based on the latest annual wage statistics released by the National Bureau of Statistics; always verify the current figure before applying. When obtaining a decision document stating charges are withdrawn, check whether it cites “no criminal facts” or “insufficient evidence” — these justify a compensation claim. Conversely, if the document mentions “minor criminal circumstances” or an expired statute of limitations, compensation is generally ineligible. Should you disagree with a discretionary non-prosecution decision, you may file an appeal with the procuratorate within seven days. Emotional distress compensation is determined case-by-case by authorities without a standardized formula. The agency responsible for compensation is the same body that ordered your detention — whether police, procuratorate, or court — so begin there. If dissatisfied with their response, further appeals may be pursued under the State Compensation Law. For practical examples, refer to Section 36, which details Guo Li’s case: detained for 1,826 days, he received roughly 472,733 yuan for unlawful detention and an additional 165,450 yuan for emotional distress, calculated using the 2016 daily wage rate of 258.89 yuan. Conversely, compensation does not extend to lost wages, physical injury recovery costs, property damage, legal fees, or living allowances while in custody, as explicitly excluded under the law. 〔129000〕 〔473000〕 〔472733.14〕 〔165000〕 〔88880000〕\nPossible trade-off: The source summarizes the return this way: “If you were detained or arrested and later released when the case was dropped, charges were withdrawn, or you were acquitted, you may apply for state compensation. Compensation is paid for each day spent in custody. Starting May 18, 2026, the daily rate is 495.94 yuan, amounting to roughly 180,000 yuan per year. In cases involving severe harm, additional compensation for emotional distress may also be awarded. However, no compensation applies if you committed an offense but were not prosecuted due to minor circumstances, if the statute of limitations has expired, or if you provided false statements yourself.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2012 年修正). 国家赔偿法（第十七、十九、三十三、三十五条）.: https://www.stats.gov.cn/gk/tjfg/xgfxfg/202503/t20250306_1958899.html\n最高人民检察院 (2026). 最高人民检察院公布最新侵犯公民人身自由的赔偿金标准.: https://www.spp.gov.cn/xwfbh/wsfbh/202605/t20260519_727675.shtml\n最高人民法院、最高人民检察院 (2015). 关于办理刑事赔偿案件适用法律若干问题的解释（法释〔2015〕24 号，第七、八条）.: https://www.court.gov.cn/zixun/xiangqing/16409.html\n全国人大 (2018). 刑事诉讼法（2018 年修正，第十六、一百七十七、一百八十一、二百八十四、二百九十条）.: https://www.spp.gov.cn/zdgz/201810/t20181027_396818.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-036 · If you’re a victim seeking compensation, use channels like 12315, file a lawsuit, or hire a lawyer. Never meet the offending party alone, and don’t phrase “paying money” and “I won’t expose you” as a single condition. ### 36. If you’re a victim seeking compensation, use channels like 12315, file a lawsuit, or hire a lawyer. Never meet the offending party alone, and don’t phrase “paying money” and “I won’t expose you” as a single condition.\n\n\n- Cost: No expense at all. You can file a complaint via 12315, take legal action in court, or hire an attorney. Make sure to record the entire meeting if you do meet in person. The real challenge is resisting the urge to negotiate directly with the other side on your own.\n\n- In plain terms: As a victim, you have every legal right to demand compensation from the party responsible for the harm — this doesn’t automatically make you a blackmailer just because your demands are high. Yet the consequences can be severe: Guo Li was initially sentenced to five years in prison for extortion before being later exonerated on appeal. Therefore, always use documented channels, avoid meeting the other party alone at a location they choose, and never link “paying money” with “I won’t go public” as one condition.\n\n- Benefit: Official precedent exists: after tests showed melamine contamination in certain batches of “Siren” brand milk powder in 2008, Guo Li’s daughter was found to have multiple bright echoes in her kidney tissue. Guo repeatedly demanded compensation from both the seller and Siren, and publicized the case via media. In June 2009, both parties reached an agreement: Siren paid 400000 yuan, and Guo signed a document waiving any further claims. Later, Siren filed a police report, and Guo was convicted of extortion and sentenced to five years in prison by the Chao’an County People’s Court. The Guangdong Provincial People’s Procuratorate then recommended a retrial, arguing that “existing evidence fails to prove Guo intended unlawful gain.” As a legal guardian, Guo “has the right to seek compensation from the milk powder manufacturer, and his actions are legally justified.” The recommendation also states that “consumers may expose and criticize any behavior infringing on their rights via mass media.” On April 7, 2017, the Guangdong Higher People’s Court acquitted Guo, ruling that “the original verdict lacked sufficient facts and evidence to prove Guo intended unlawful gain; his actions fell within the scope of civil disputes.” Guo was detained for 1826 days between July 23, 2009, and July 22, 2014 (Guangdong, retrial verdict 2017).\n\n- Evidence grade: B\n- Sources: Guangdong Provincial People's Procuratorate (2017). The Guangdong Provincial Procuratorate recommended that Guo Li be acquitted in the retrial case. (Guangdong Provincial People's Procuratorate official website); Guangdong Provincial Higher People's Court Compensation Committee (2018). Guo Li applied for retrial on the grounds of acquittal, state compensation case for compensation from the Intermediate People’s Court of Chaozhou City, Guangdong Province ((2018) Guangdong Commission Compensation No. 11). \n\n- Notes: This grade is assigned because only one case exists, so it can’t be generalized. It demonstrates two key points: seeking compensation is lawful, yet you may still face criminal investigation. The safest approach is hiring a lawyer or filing a lawsuit without any direct contact with the other party. Be especially cautious when they invite you to their location for “friendly talks” — such meetings often lead to police reports and criminal charges. Once a settlement is signed, any attempt to demand extra compensation can easily be interpreted as extortion. For guidance on handling criminal charges after such incidents, see sections 5, 34, and 35 (hire a lawyer promptly, lack of evidence warrants acquittal, and state compensation). Conversely, if the other party uses threats of reporting or leaking photos to demand money, refer to section 32.\nEvidence B. This grade is assigned because only one case exists, so it can’t be generalized. It demonstrates two key points: seeking compensation is lawful, yet you may still face criminal investigation. The safest approach is hiring a lawyer or filing a lawsuit without any direct contact with the other party. Be especially cautious when they invite you to their location for “friendly talks” — such meetings often lead to police reports and criminal charges. Once a settlement is signed, any attempt to demand extra compensation can easily be interpreted as extortion. For guidance on handling criminal charges after such incidents, see sections 5, 34, and 35 (hire a lawyer promptly, lack of evidence warrants acquittal, and state compensation). Conversely, if the other party uses threats of reporting or leaking photos to demand money, refer to section 32.\nPossible trade-off: The source summarizes the return this way: “As a victim, you have every legal right to demand compensation from the party responsible for the harm — this doesn’t automatically make you a blackmailer just because your demands are high. Yet the consequences can be severe: Guo Li was initially sentenced to five years in prison for extortion before being later exonerated on appeal. Therefore, always use documented channels, avoid meeting the other party alone at a location they choose, and never link “paying money” with “I won’t go public” as one condition.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 广东省人民检察院 (2017). 广东省检察院再审建议对郭利案改判无罪.: http://www.gd.jcy.gov.cn/jcyw2/201704/t20170411_1975029.shtml\n广东省高级人民法院赔偿委员会 (2018). 郭利以再审无罪为由申请、广东省潮州市中级人民法院赔偿的国家赔偿案件（（2018）粤委赔 11 号）.: https://www.gdcourts.gov.cn/caipanwenshuxuandeng/caipanwenshuxuandeng/content/post_1045709.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-037 · Cyberbullying: First enable protections, gather evidence, then choose between court injunctions, private prosecution, or police reports ### 37. Cyberbullying: First enable protections, gather evidence, then choose between court injunctions, private prosecution, or police reports\n\n\n- Cost: There’s no monetary cost. It takes just a few minutes on the spot to enable protections and collect evidence. If you end up needing a court injunction or filing a private prosecution, you’ll have to visit the court and may even need to hire a lawyer. The hardest part is documenting everything right away instead of retaliating with insults.\n\n- In plain terms: Do three things immediately: turn on all platform safety settings, use the platform’s quick evidence‑collection tools to preserve content, and file a report through the same quick access point. After that, you can pick one of three options. First, ask the court for a personal rights injunction to make the harasser stop. Second, file a private prosecution yourself; if gathering evidence proves difficult, you can request police assistance. Third, if the consequences are especially severe and the impact widespread, the case may be turned into a public prosecution so you won’t have to provide evidence yourself.\n\n- Benefit: Article 15 of Document No. 14 (2023) outlines how courts issue injunctions to protect personal rights. When a rights holder can prove that someone is currently committing or about to commit an act that infringes those rights, and failing to stop it would cause irreparable harm, the court may grant an injunction under Article 997 of the Civil Code. Such an injunction is a legal order forcing the offender to cease the behavior. Article 11 of the same document addresses evidence collection: in private prosecution cases, victims who struggle to obtain evidence may ask police for help; police must identify the perpetrator, gather data on how the content spread, and provide technical support to platforms. If evidence collected this way meets filing criteria, the court must accept the case. Article 12 lists five scenarios that qualify as “serious harm to social order” under Article 246, Paragraph 2 of the Criminal Law, such as causing mental illness or suicide among victims, widespread vulgar comments, repeated defamation, coordinated posting across multiple platforms, or other grave consequences. Article 4 criminalizes “human flesh search” operations that illegally collect and distribute personal information. Regulation No. 23 of the Cyberbullying Governance Rules requires platforms to offer tools like blocking unknown or specific users, limiting post visibility, disabling reposts or comments, and controlling private messages. Article 25 mandates quick evidence‑collection features, Article 26 requires prominent reporting channels, and Article 15 obliges platforms to report suspected crimes to police promptly.\n\n- Evidence grade: A\n- Sources: Supreme People's Court of China, Supreme People's Procuratorate of China, Ministry of Public Security of China (2023). Guiding Opinions on Punishing Illegal Crimes of Internet Violence in accordance with the Law (Fafa [2023] No. 14, Articles 4, 11, 12, 15). ; National People's Congress (2020). Civil Code (Article 997). Full text reprinted in Supreme People's Procuratorate of China ; Cyberspace Administration of China, Ministry of Public Security of China, Ministry of Culture and Tourism, State Administration of Radio and Television (2024). Regulations on Internet Violence Information Governance (Articles 15, 23, 25, and 26, effective on August 1, 2024). State Council of China Bulletin \n\n- Notes: The order of options follows what’s fastest and cheapest: platform actions are quickest and cost nothing, so start by securing evidence and filing a report. Court procedures are the slowest and most expensive, so they’re a last resort. All associated costs fall on you. You must apply for the injunction yourself, and in private prosecutions you handle both filing and evidence gathering. Only if the case meets one of the five criteria in Article 12 can it be to a public prosecution. Two things to avoid: never retaliate with insults, as that could make you liable under Article 16; and never delete any content from your account, because it serves as evidence. If you feel overwhelmed, call 12356 as described in Section 1, Article 25. To request removal of your personal data, refer to Section 14, Article 8. Guidance on helping strangers who become victims is provided in [docs/Should you stop when you encounter a stranger and get into trouble.md](../../docs/research/Should you stop when you encounter a stranger and get into trouble.md).\nEvidence A. The order of options follows what’s fastest and cheapest: platform actions are quickest and cost nothing, so start by securing evidence and filing a report. Court procedures are the slowest and most expensive, so they’re a last resort. All associated costs fall on you. You must apply for the injunction yourself, and in private prosecutions you handle both filing and evidence gathering. Only if the case meets one of the five criteria in Article 12 can it be to a public prosecution. Two things to avoid: never retaliate with insults, as that could make you liable under Article 16; and never delete any content from your account, because it serves as evidence. If you feel overwhelmed, call 12356 as described in Section 1, Article 25. To request removal of your personal data, refer to Section 14, Article 8. Guidance on helping strangers who become victims is provided in [docs/Should you stop when you encounter a stranger and get into trouble.md](../../docs/research/Should you stop when you encounter a stranger and get into trouble.md).\nPossible trade-off: The source summarizes the return this way: “Do three things immediately: turn on all platform safety settings, use the platform’s quick evidence‑collection tools to preserve content, and file a report through the same quick access point. After that, you can pick one of three options. First, ask the court for a personal rights injunction to make the harasser stop. Second, file a private prosecution yourself; if gathering evidence proves difficult, you can request police assistance. Third, if the consequences are especially severe and the impact widespread, the case may be turned into a public prosecution so you won’t have to provide evidence yourself.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 最高人民法院、最高人民检察院、公安部 (2023). 关于依法惩治网络暴力违法犯罪的指导意见（法发〔2023〕14 号，第 4、11、12、15 条）.: https://www.court.gov.cn/zixun/xiangqing/412992.html\n全国人大 (2020). 民法典（第九百九十七条）. 最高人民检察院转载全文: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n国家互联网信息办公室、公安部、文化和旅游部、国家广播电视总局 (2024). 网络暴力信息治理规定（第十五、二十三、二十五、二十六条，2024 年 8 月 1 日施行）. 国务院公报: https://www.gov.cn/gongbao/2024/issue_11526/202408/content_6969181.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-038 · The legal route of “buying insurance for a family member first, then harming them” is completely blocked: you get zero money, and the perpetrator faces multiple charges including intentional homicide and insurance fraud. ### 38. The legal route of “buying insurance for a family member first, then harming them” is completely blocked: you get zero money, and the perpetrator faces multiple charges including intentional homicide and insurance fraud.\n\n\n- Cost: No cost at all.\n\n- In plain terms: All four possible pathways are shut down. Buying life insurance for a loved one without their knowledge renders the policy invalid. If the policyholder deliberately causes the insured’s death, the insurer pays nothing. Intentionally killing an heir also results in loss of inheritance rights. Chinese law treats such insurance fraud as a separate crime, which is punished alongside intentional homicide — up to the death penalty. In short, you walk away with absolutely no compensation. Exactly 1000000 people are affected by such illegal acts.\n\n- Benefit: Article 34 of the Insurance Law states that any life insurance contract requiring death as a payout condition is void unless the insured gives explicit consent and approves the coverage amount; the insured is the person protected under the policy. This rule does not apply when parents purchase insurance for minor children. Article 39 requires policyholder consent when naming a beneficiary — the policyholder pays the premiums while the beneficiary receives payouts after a claim. Article 43 specifically addresses intentional harm: if a policyholder deliberately causes death, injury, or illness, the insurer is exempt from paying out; any premiums paid for over two years are refunded to other rightful claimants. Likewise, a beneficiary who attempts or succeeds in harming the insured loses all rights to benefits. Article 27, paragraph 2, further stipulates that if either party intentionally triggers a claim, the insurer may void the contract and withhold all premiums, except under Article 43. Under Article 1125 of the Civil Code, anyone who intentionally kills an heir forfeits inheritance rights. Article 198, paragraph 1, item 5, of the Criminal Law classifies “intentionally causing death, injury, or illness to secure insurance payouts” as insurance fraud; penalties range from fines up to 100000 RMB for smaller sums to life imprisonment for larger ones. Paragraph 2 adds that when this act overlaps with intentional homicide, both crimes are punished concurrently. Article 232 prescribes the death penalty, life imprisonment, or at least ten years in prison for intentional homicide. A real-world example is the Zhang Mosong case in Xuancheng, Anhui: in July 2016, he drove into a pond, killing his wife; just two weeks prior, he had taken out four 1-million RMB life insurance policies on her. Captured on July 25, he was sentenced to death with a two-year reprieve and fined 50000 RMB after being convicted of both intentional homicide and insurance fraud.\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2015 revision). Articles 27, 34, 39, and 43 of the Insurance Law of the People's Republic of China. ; National People's Congress (2020). Civil Code of the People's Republic of China Article 1125. ; Standing Committee of the National People's Congress. Criminal Law of the People's Republic of China (Consolidated text as amended by the Eleventh Amendment to the Criminal Law) Article 198, Article 232. ; Anhui Provincial People’s Procuratorate reprinted in "Legal Daily" (2020-01-13). Killing his wife and defrauding her insurance was involved in the case (A typical case of civil false litigation supervision by the Anhui Provincial People's Procuratorate). \n\n- Notes: In this scenario, the policyholder is also the intended beneficiary; the primary aim is to avoid a death sentence or life imprisonment. The case details and verdict are drawn verbatim from official prosecutorial materials; no investigative specifics beyond what is publicly documented are included. Fraudulent claims involving non‑fatal incidents — such as staged accidents or inflated damages — are also illegal and punishable, including accomplices; see Section 9, Article 21 for further information. Purchasing insurance for family members is perfectly lawful; this article targets only those who plan to harm them after securing coverage. Impulsive urges to harm loved ones should be treated as medical emergencies; refer to Section 14 and 15 for related guidance.\nEvidence A. In this scenario, the policyholder is also the intended beneficiary; the primary aim is to avoid a death sentence or life imprisonment. The case details and verdict are drawn verbatim from official prosecutorial materials; no investigative specifics beyond what is publicly documented are included. Fraudulent claims involving non‑fatal incidents — such as staged accidents or inflated damages — are also illegal and punishable, including accomplices; see Section 9, Article 21 for further information. Purchasing insurance for family members is perfectly lawful; this article targets only those who plan to harm them after securing coverage. Impulsive urges to harm loved ones should be treated as medical emergencies; refer to Section 14 and 15 for related guidance.\nPossible trade-off: The source summarizes the return this way: “All four possible pathways are shut down. Buying life insurance for a loved one without their knowledge renders the policy invalid. If the policyholder deliberately causes the insured’s death, the insurer pays nothing. Intentionally killing an heir also results in loss of inheritance rights. Chinese law treats such insurance fraud as a separate crime, which is punished alongside intentional homicide — up to the death penalty. In short, you walk away with absolutely no compensation. Exactly 1000000 people are affected by such illegal acts.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2015 修正). 中华人民共和国保险法第二十七、三十四、三十九、四十三条.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7c4060811\n全国人大 (2020). 中华人民共和国民法典第一千一百二十五条.: https://flk.npc.gov.cn/detail?id=ff808081729d1efe01729d50b5c500bf\n全国人大常委会. 中华人民共和国刑法（经刑法修正案十一修正的整合文本）第一百九十八条、第二百三十二条.: https://flk.npc.gov.cn/detail?id=ff808181796a636a0179822a19640c92\n安徽省人民检察院转载《法制日报》(2020-01-13). 杀妻骗保牵出案中案（安徽省人民检察院民事虚假诉讼监督典型案例）.: http://www.ah.jcy.gov.cn/jczt/jjslhyqkjc/mtjj/202001/t20200113_2758841.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-039 · You must obtain a case receipt when reporting a crime; if no case is opened, you must receive a written notice. You can request a reconsideration within 7 days and a review within another 7 days. The procuratorate can also order the police to open a case. ### 39. You must obtain a case receipt when reporting a crime; if no case is opened, you must receive a written notice. You can request a reconsideration within 7 days and a review within another 7 days. The procuratorate can also order the police to open a case.\n\n\n- Cost: No cost involved. Simply ask for the case receipt right then and there. Afterwards, follow the timelines outlined above to check on your case’s status. The only difficulty lies in having to make these inquiries repeatedly.\n\n- In plain terms: Reporting a crime and having a case officially opened are two separate steps. When the police accept a case, they must provide you with a case receipt — this document is the sole proof that you actually filed a report. If they decide not to open a case, they must issue a written notice explaining this decision. If you disagree, you may request a reconsideration within 7 days, and if still unsatisfied, a further review within another 7 days. You may also approach the procuratorate to ensure the police fulfill their duty to open the case.\n\n- Benefit: Article 171 of the Procedural Provisions on Handling Criminal Cases by Public Security Organs (Amended by Order No. 159 of the Ministry of Public Security) explicitly mandates that a case receipt must be issued to anyone reporting a crime — including witnesses, complainants, and tipsters. Article 174 states that once a case is accepted, the police must promptly conduct an investigation. Article 178 governs the decision to open or not open a case: if sufficient evidence exists and the case falls under their jurisdiction, it must be opened following approval by a senior officer at or above the county level. If no case is opened, a written notice must be delivered to the complainant within 3 days. Article 179 outlines the appeal process: complainants may request a reconsideration within 7 days of receiving the notice, and if still dissatisfied, a further review within another 7 days; these deadlines may be extended by up to 30 days in complex cases, with written notification to the applicant. Article 112 of the Criminal Procedure Law similarly stipulates that cases must be opened when sufficient evidence exists; otherwise, the reasons must be communicated to the complainant, who may then request a reconsideration. Article 113 adds that if the procuratorate deems the police’s refusal unjustified, it may order them to open the case. These provisions also apply to administrative cases under Article 61 of the Procedural Provisions on Handling Administrative Cases by Public Security Organs. For minor offenses such as fights or petty theft, the investigation period must not exceed 30 days, extendable by another 30 days under special circumstances; time spent on expert evaluations does not count toward this limit. Article 9 of the Regulations on Police Oversight further ensures that complaints regarding police misconduct are addressed promptly, with outcomes communicated back to the complainant.\n\n- Evidence grade: A\n- Sources: National People's Congress (2018). Criminal Procedure Law (2018 Amendment, Articles 112, 113). ; Ministry of Public Security of China (2020). Decision on amending the "Procedural Regulations on the Handling of Criminal Cases by the Public Security Bureau of China" (Ministry of Public Security of China Order No. 159) and the revised full text. No. 125, Modification Decision No. 149). , ; State Council of China (2011). Regulations on Supervision of Public Security Organs (State Council of China Order No. 603, Article 9). \n\n- Notes: This guidance is designed to benefit you directly. It clarifies the common misconception that merely reporting a crime guarantees immediate action. Clear legal timelines and standards govern both the initiation and progression of investigations, independent of individual officers’ discretion. Keep these three steps in mind: ① Obtain the case receipt on the spot and note down the case number and handling unit; ② If no progress is made by the deadline, inquire specifically about the case’s current stage rather than questioning why action has not been taken; ③ Upon receiving a notice of non-initiation, review its rationale, then exercise your rights to reconsideration and review within the stipulated periods, while also having the option to request oversight from the procuratorate — all these avenues are mutually compatible. Administrative cases, which involve minor infractions like altercations or petty theft, follow similar procedural rules with a maximum 30-day investigation window, extendable by another 30 days under exceptional circumstances; evaluation periods are excluded from this calculation. Remember that poor treatment by police personnel is a separate issue from case handling; such conduct should be reported via oversight channels to prevent it from derailing your pursuit of justice. Matters such as lost-and-found items or neighborhood disputes are not classified as criminal cases and are instead addressed as administrative matters or through mediation; do not interpret this as a failure to act on your report. For procedures related to halting financial transactions after fraud, refer to item 2 in this section (immediately call 110 to request a freeze). In cases of online harassment, consult item 37 (secure evidence first before selecting appropriate legal measures).\nEvidence A. This guidance is designed to benefit you directly. It clarifies the common misconception that merely reporting a crime guarantees immediate action. Clear legal timelines and standards govern both the initiation and progression of investigations, independent of individual officers’ discretion. Keep these three steps in mind: ① Obtain the case receipt on the spot and note down the case number and handling unit; ② If no progress is made by the deadline, inquire specifically about the case’s current stage rather than questioning why action has not been taken; ③ Upon receiving a notice of non-initiation, review its rationale, then exercise your rights to reconsideration and review within the stipulated periods, while also having the option to request oversight from the procuratorate — all these avenues are mutually compatible. Administrative cases, which involve minor infractions like altercations or petty theft, follow similar procedural rules with a maximum 30-day investigation window, extendable by another 30 days under exceptional circumstances; evaluation periods are excluded from this calculation. Remember that poor treatment by police personnel is a separate issue from case handling; such conduct should be reported via oversight channels to prevent it from derailing your pursuit of justice. Matters such as lost-and-found items or neighborhood disputes are not classified as criminal cases and are instead addressed as administrative matters or through mediation; do not interpret this as a failure to act on your report. For procedures related to halting financial transactions after fraud, refer to item 2 in this section (immediately call 110 to request a freeze). In cases of online harassment, consult item 37 (secure evidence first before selecting appropriate legal measures).\nPossible trade-off: The source summarizes the return this way: “Reporting a crime and having a case officially opened are two separate steps. When the police accept a case, they must provide you with a case receipt — this document is the sole proof that you actually filed a report. If they decide not to open a case, they must issue a written notice explaining this decision. If you disagree, you may request a reconsideration within 7 days, and if still unsatisfied, a further review within another 7 days. You may also approach the procuratorate to ensure the police fulfill their duty to open the case.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2018). 刑事诉讼法（2018 年修正，第一百一十二、一百一十三条）.: https://flk.npc.gov.cn/detail?id=ff8080816f135f46016f1d1b81b01351\n公安部 (2020). 关于修改《公安机关办理刑事案件程序规定》的决定（公安部令第 159 号）及修正后全文.: http://www.gov.cn/gongbao/content/2020/content_5549884.htm\n公安部 (2013/2019 修正). 公安机关办理行政案件程序规定（公安部令第 125 号，第 149 号修改决定）.: http://www.gov.cn/gongbao/content/2013/content_2321117.htm\n国务院 (2011). 公安机关督察条例（国务院令第 603 号，第九条）.: https://www.gov.cn/zhengce/zhengceku/2011-09/08/content_6138.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-040 · Don’t give money or cards to investigators, law enforcers: offering bribes is a crime, and bribing oversight, law enforcement, and judicial staff is punished even more severely. ### 40. Don’t give money or cards to investigators, law enforcers: offering bribes is a crime, and bribing oversight, law enforcement, and judicial staff is punished even more severely.\n\n- Cost: No cost at all — you just have to refrain from doing it.\n- In plain terms: “Paying a little money to smooth things over” is a standalone offense under criminal law; those arrested are not only the recipients of the bribes. Offering bribes carries a sentence of up to 3 years in prison; for more serious cases, the term is 3 to 10 years, and for especially grave cases, over 10 years or even life imprisonment. Bribing oversight, administrative law enforcement, and judicial staff falls under the explicitly stipulated category of aggravated offenses. However, if someone is coerced into paying money but fails to obtain any improper benefits, this does not count as bribery.\n- Benefit: Article 389 of the Criminal Law defines bribery as “offering property to state functionaries with the intent to obtain improper benefits.” The same article also states that “in economic transactions, offering relatively large amounts of property to state functionaries in violation of state regulations, or providing them with rebates or handling fees under various pretexts in breach of state regulations, shall be treated as bribery.” An exception is also outlined: “Offering property to state functionaries under coercion without obtaining any improper benefits does not constitute bribery.” Sentencing guidelines are laid out in Article 390 of the Criminal Law (amended by Amendment XII to the Criminal Law, effective March 1, 2024). It reads: “Those convicted of bribery shall be sentenced to up to 3 years in prison or criminal detention, and also fined; if they obtain improper benefits through bribery, and the circumstances are serious, or if they cause substantial losses to national interests, they shall be sentenced to 3 to 10 years in prison and fined; for especially grave circumstances, or when substantial losses are inflicted on national interests, they shall be sentenced to over 10 years in prison or life imprisonment, and also fined or have their property confiscated.” There are seven circumstances that warrant aggravated sentencing: (1) repeated bribery or offering bribes to multiple people; (2) bribery involving state functionaries; (3) bribery related to national key projects or major undertakings; (4) bribery aimed at securing job promotions or rank adjustments; (5) bribery of oversight, administrative law enforcement, and judicial staff; (6) bribery in sectors such as ecological conservation, finance, work safety, food and drug regulation, disaster prevention and relief, social security, education, and healthcare, which facilitates other illegal acts; (7) using illicit gains to pay bribes. An additional provision allows for mitigated punishment or exemption for those who voluntarily confess to their bribery acts prior to prosecution: “Those who voluntarily confess to bribery prior to being investigated may receive a lighter or mitigated punishment; if their crime is relatively minor, and their confession plays a key role in cracking major cases or leads to significant meritorious service, they may even be exempted from punishment” (nationwide application).\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee. Criminal Law of the People's Republic of China (Consolidated text as amended by the Eleventh Amendment to the Criminal Law) Article 389. ; National People's Congress Standing Committee (2023). Criminal Law of the People's Republic of China Amendment (12) (Item 5, amending Article 390 of the Criminal Law; effective from March 1, 2024). \n- Notes: The sole beneficiary of this rule is yourself. Do not expect bribery to exempt you from punishment. These officials have colleagues, official ledgers, surveillance systems, and oversight bodies; any bribes you give become evidence against you when they are investigated, and this type of bribery is explicitly classified as an aggravated offense. If an official demands bribes from you, follow the procedures outlined in Article 39: request a case acceptance receipt on the spot, then report the incident to oversight bodies or disciplinary inspection agencies. The exemption clause in Paragraph 3 of Article 389 of the Criminal Law applies only when you are coerced into paying money and obtain no improper benefits; if you gain any unearned advantages through bribery, this exemption no longer applies. Rules governing “red envelopes” in hospitals are separate, as detailed in Article 11 of Section 24.\nEvidence A. The sole beneficiary of this rule is yourself. Do not expect bribery to exempt you from punishment. These officials have colleagues, official ledgers, surveillance systems, and oversight bodies; any bribes you give become evidence against you when they are investigated, and this type of bribery is explicitly classified as an aggravated offense. If an official demands bribes from you, follow the procedures outlined in Article 39: request a case acceptance receipt on the spot, then report the incident to oversight bodies or disciplinary inspection agencies. The exemption clause in Paragraph 3 of Article 389 of the Criminal Law applies only when you are coerced into paying money and obtain no improper benefits; if you gain any unearned advantages through bribery, this exemption no longer applies. Rules governing “red envelopes” in hospitals are separate, as detailed in Article 11 of Section 24.\nPossible trade-off: The source summarizes the return this way: ““Paying a little money to smooth things over” is a standalone offense under criminal law; those arrested are not only the recipients of the bribes. Offering bribes carries a sentence of up to 3 years in prison; for more serious cases, the term is 3 to 10 years, and for especially grave cases, over 10 years or even life imprisonment. Bribing oversight, administrative law enforcement, and judicial staff falls under the explicitly stipulated category of aggravated offenses. However, if someone is coerced into paying money but fails to obtain any improper benefits, this does not count as bribery.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会. 中华人民共和国刑法（经刑法修正案十一修正的整合文本）第三百八十九条.: https://flk.npc.gov.cn/detail?id=ff808181796a636a0179822a19640c92\n全国人大常委会 (2023). 中华人民共和国刑法修正案（十二）（第五项，修改刑法第三百九十条\n自 2024 年 3 月 1 日起施行）.: https://flk.npc.gov.cn/detail?id=ff8081818c3ce31f018cb6a6bc412f55\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-041 · For calls and in-person talks where things might turn sour, start recording right away: you can record conversations you personally take part in without needing prior consent from the other party. ### 41. For calls and in-person talks where things might turn sour, start recording right away: you can record conversations you personally take part in without needing prior consent from the other party.\n\n\n- Cost: There’s no cost involved. Simply turn on the call recording feature on your phone or use a recording app. Record the entire conversation, then keep the original file untouched — do not edit or overwrite it.\n\n- In plain terms: When it comes to loans, debts, compensation, refunds, or labor disputes, misunderstandings can arise months later even if everything was discussed clearly on the phone with no written record. Recording these conversations yourself is perfectly legal, even if the other party wasn’t informed beforehand; this alone won’t disqualify the recording as evidence. What you must not do is eavesdrop, spy on someone’s private life, break into their home to record secretly, or coerce them into speaking.\n\n- Benefit: Article 66 of the Civil Procedure Law lists audio/video recordings and electronic data as admissible evidence. Article 106 of the Supreme People’s Court’s judicial interpretation further specifies that only three types of evidence are excluded: those obtained by seriously infringing on someone’s legal rights, those obtained in violation of statutory prohibitions, and those obtained in blatant breach of public order and good morals. “Failing to inform the other party beforehand” does not fall under any of these categories. According to Article 15 of the same regulations, to use a recording as evidence, you must retain its original medium — such as the original phone used to record it. Article 90 states that audio/video recordings or electronic data with any doubts attached cannot be used alone to determine facts. A published article by a judge on the Supreme People’s Court website also confirms that recordings must be obtained lawfully, remain unedited, be factually accurate, and be relevant to the case at hand.\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (amended in 2023, effective on January 1, 2024). Civil Procedure Law (Article 66). Full text reproduced by Shanghai Development and Reform Commission ; Supreme People's Court of China (Second Amendment in 2022). Interpretation on the application of the Civil Procedure Law of the People's Republic of China (Article 106). ; Supreme People's Court of China (revised in 2019). Several regulations on evidence in civil litigation (Articles 14, 15, 90). ; Liu Danni (2023). Law in the movie "She Disappeared" (People's Court Newspaper, reprinted on the official website of Supreme People's Court of China). \n\n- Notes: The primary beneficiaries of this practice are you and your family members. Aim to include clear references to people, events, amounts of money, and timing in your recordings. Instead of simply asking “When will you pay me back?”, you might naturally ask, “Out of the 50000 yuan I lent you last year, when do you plan to repay it?” Submit such recordings only to courts, arbitration panels, or police authorities; posting them online risks privacy and defamation issues — see Section 16 regarding avoiding online slander or false statements. Having a recording does not guarantee a favorable verdict; courts still evaluate its authenticity and relevance alongside other evidence. This advice addresses only “whether it can serve as evidence,” while deciding whether to actually file a lawsuit and estimating associated costs are separate considerations. For documents to preserve prior to leaving a job, refer to Section 19, Item 8. Please note that the rules outlined here apply specifically to civil litigation; separate regulations govern evidence use in criminal and administrative cases.\nEvidence A. The primary beneficiaries of this practice are you and your family members. Aim to include clear references to people, events, amounts of money, and timing in your recordings. Instead of simply asking “When will you pay me back?”, you might naturally ask, “Out of the 50000 yuan I lent you last year, when do you plan to repay it?” Submit such recordings only to courts, arbitration panels, or police authorities; posting them online risks privacy and defamation issues — see Section 16 regarding avoiding online slander or false statements. Having a recording does not guarantee a favorable verdict; courts still evaluate its authenticity and relevance alongside other evidence. This advice addresses only “whether it can serve as evidence,” while deciding whether to actually file a lawsuit and estimating associated costs are separate considerations. For documents to preserve prior to leaving a job, refer to Section 19, Item 8. Please note that the rules outlined here apply specifically to civil litigation; separate regulations govern evidence use in criminal and administrative cases.\nPossible trade-off: The source summarizes the return this way: “When it comes to loans, debts, compensation, refunds, or labor disputes, misunderstandings can arise months later even if everything was discussed clearly on the phone with no written record. Recording these conversations yourself is perfectly legal, even if the other party wasn’t informed beforehand; this alone won’t disqualify the recording as evidence. What you must not do is eavesdrop, spy on someone’s private life, break into their home to record secretly, or coerce them into speaking.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2023 年修正，2024 年 1 月 1 日施行). 民事诉讼法（第六十六条）. 上海市发展和改革委员会转载全文: https://fgw.sh.gov.cn/ys-syjf-zc-2.4.1-h5/20240408/073febdb2b04464390546232d4089f51.html\n最高人民法院 (2022 年第二次修正). 关于适用《中华人民共和国民事诉讼法》的解释（第一百零六条）.: https://www.court.gov.cn/fabu/xiangqing/353651.html\n最高人民法院 (2019 年修正). 关于民事诉讼证据的若干规定（第十四、十五、九十条）.: https://www.court.gov.cn/zixun/xiangqing/212721.html\n刘丹妮 (2023). 电影《消失的她》中的法律（人民法院报，最高人民法院官网转载）.: https://www.court.gov.cn/zixun/xiangqing/406032.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-042 · In an emergency at the scene, first film a wide shot, then capture the spatial relationships, and finally record the damage and injuries — keep the original photos and videos. ### 42. In an emergency at the scene, first film a wide shot, then capture the spatial relationships, and finally record the damage and injuries — keep the original photos and videos.\n\n\n- Cost: No cost involved. Simply use your phone to film for several seconds to a few minutes. First, ensure your own safety; this won’t interfere with rescue efforts or on‑site handling.\n\n- In plain terms: If you only film close‑ups of a single scratch on a car or an isolated object on the ground, later on no one will know where they originally were. Begin by recording a wide shot that includes the intersection, street signs, vehicles, people, and surroundings; then film how these elements relate to one another, and finally capture the details. If you must move objects or vehicles, do so only after filming. Keep the original photos and videos on your phone — don’t rely solely on copies sent via messaging apps.\n\n- Benefit: Article 66 of the Civil Procedure Law lists physical evidence, audio‑visual materials, and electronic data as admissible evidence. Article 14 of the Supreme People’s Court’s Provisions on Evidence classifies photographs, audio recordings, and videos as electronic data. Article 15 requires submission of the original electronic data; for video evidence, the original storage medium must be provided. Photos and videos preserve the scene exactly as it appears at the moment, allowing them to be cross‑checked with police reports, repair records, medical records, and witness statements. The sequence “wide shot → spatial relationships → details” is a widely accepted practice, though not mandated by law nationwide.\n\n- Evidence grade: C\n- Sources: Standing Committee of the National People's Congress (amended in 2023, effective on January 1, 2024). Civil Procedure Law (Article 66). Full text reproduced by Shanghai Development and Reform Commission ; Supreme People's Court of China (revised in 2019). Several regulations on evidence in civil litigation (Articles 14 and 15). \n\n- Notes: The primary beneficiaries are you and your family. This grade C rating reflects that the filming sequence is merely a practical guideline; the legal provisions only state that photos and videos can serve as evidence and must be submitted in their original form. Should anyone be injured, there be a fire, gas leak, or other hazards, prioritize rescue and evacuation — do not delay these actions for the sake of taking pictures. For general actions at a traffic accident scene, refer to Item 1 in this section: “After a traffic accident, stop the vehicle, assist the injured, and call the police.”\nEvidence C. The primary beneficiaries are you and your family. This grade C rating reflects that the filming sequence is merely a practical guideline; the legal provisions only state that photos and videos can serve as evidence and must be submitted in their original form. Should anyone be injured, there be a fire, gas leak, or other hazards, prioritize rescue and evacuation — do not delay these actions for the sake of taking pictures. For general actions at a traffic accident scene, refer to Item 1 in this section: “After a traffic accident, stop the vehicle, assist the injured, and call the police.”\nPossible trade-off: The source summarizes the return this way: “If you only film close‑ups of a single scratch on a car or an isolated object on the ground, later on no one will know where they originally were. Begin by recording a wide shot that includes the intersection, street signs, vehicles, people, and surroundings; then film how these elements relate to one another, and finally capture the details. If you must move objects or vehicles, do so only after filming. Keep the original photos and videos on your phone — don’t rely solely on copies sent via messaging apps.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2023 年修正，2024 年 1 月 1 日施行). 民事诉讼法（第六十六条）. 上海市发展和改革委员会转载全文: https://fgw.sh.gov.cn/ys-syjf-zc-2.4.1-h5/20240408/073febdb2b04464390546232d4089f51.html\n最高人民法院 (2019 年修正). 关于民事诉讼证据的若干规定（第十四、十五条）.: https://www.court.gov.cn/zixun/xiangqing/212721.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-043 · Domestic violence: Call the police to get an incident report, then apply to court for a protection order — no divorce required and it’s free ### 43. Domestic violence: Call the police to get an incident report, then apply to court for a protection order — no divorce required and it’s free\n\n\n- Cost: There is no cost at all. Applying for a protection order involves no filing fees or bonds. The only expense is the time needed to call the police, get medical examinations, and fill out the application. The hardest part is actually telling your family about what happened.\n\n- In plain terms: Worldwide, over one third of all female homicide victims are killed by their partners — often as a final outcome of long‑term abuse. Among women who have suffered physical abuse, those who have been strangled have a risk of later being murdered that is more than seven times higher than for women who were never strangled. Therefore, if you’ve been beaten, call the police right away and then apply for a protection order. Courts are required to respond within 72 hours.\n\n- Benefit: First, the risks. A systematic review of data from 66 countries shows that in cases of female homicide, 38.6 % are committed by intimate partners, compared with 6.3 % for men. Researchers note that such killings often represent the final step in a pattern of prolonged abuse. Another study compared 506 homicide cases and attempted homicides with 427 women who had experienced abuse but survived. Women who had been strangled by a partner had a 6.70‑fold higher chance of surviving an attempted murder (OR 6.70, 95 % CI 3.91–11.49) and a 7.48‑fold higher chance of being killed outright (OR 7.48, 95 % CI 4.53–12.35). Regarding legal protections, victims and their close relatives may call the police, who must intervene promptly, stop the abuse, gather evidence, and help arrange medical care and examinations. In less severe cases, police can issue a warning to the abuser. Any person facing domestic violence or a real threat of it may apply to court for a protection order; the court must decide within 72 hours, or within 24 hours if the situation is urgent. The order can forbid the abuser from using violence, harassing, stalking, or contacting the victim or her relatives, and may even require the abuser to leave the shared residence. Protection orders are valid for up to six months and can be renewed before they expire. No divorce is required to obtain one; the court grants it when it deems abuse “highly likely.” Violating a protection order can result in fines up to 1,000 yuan or detention for up to 15 days; serious breaches may be prosecuted as refusal to comply with a court order. Persistent humiliation, threats, stalking, harassment, and deliberate deprivation of food or warmth also count as domestic violence.\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2015). Anti-Domestic Violence Law (Articles 2, 13, 15, 16, 19, 23, 28, 29, 30, 34). ; Supreme People's Court of China (2022). Provisions on Several Issues Concerning the Application of Law in Handling Personal Safety Protection Order Cases (Fa Interpretation [2022] No. 17, Articles 1, 3, 6, 10, 12). ; Supreme People's Court of China (2016). Reply on relevant procedural issues in personal safety protection order cases (Fashi [2016] No. 15, Items 1 and 2). Reprinted full text by Pingyuan County People's Court ; Stöckl H et al. (2013). The global prevalence of intimate partner homicide: a systematic review. Lancet. ; Glass N et al. (2008). Non-fatal strangulation is an important risk factor for homicide of women. Journal of Emergency Medicine. \n\n- Notes: The main beneficiaries are you and your family. The homicide statistics come from foreign studies; China does not publish comparable figures. Collect all relevant evidence: police reports, warning letters, medical examination results, medical records, written promises from the abuser, chat logs, and audio recordings (see Section 41 on recording). You do not need a lawyer to apply for a protection order; most applications are resolved within a few days. If you later wish to seek divorce or compensation, that requires a separate legal proceeding — typically a six‑month trial at minimum, with your own legal fees. Domestic‑violence victims may qualify for free legal aid, and courts can waive, reduce, or defer filing fees. A protection order does not guarantee absolute safety; if you feel immediate danger, call 110 right away. If a victim is too frightened or coerced to apply on her own, close relatives, police, women’s federations, residents’ committees, or villagers’ committees may file on her behalf. If you witness a stranger being abused, simply call 110; do not intervene physically — see Section 10 on handling conflicts by calling police first.\nEvidence A. The main beneficiaries are you and your family. The homicide statistics come from foreign studies; China does not publish comparable figures. Collect all relevant evidence: police reports, warning letters, medical examination results, medical records, written promises from the abuser, chat logs, and audio recordings (see Section 41 on recording). You do not need a lawyer to apply for a protection order; most applications are resolved within a few days. If you later wish to seek divorce or compensation, that requires a separate legal proceeding — typically a six‑month trial at minimum, with your own legal fees. Domestic‑violence victims may qualify for free legal aid, and courts can waive, reduce, or defer filing fees. A protection order does not guarantee absolute safety; if you feel immediate danger, call 110 right away. If a victim is too frightened or coerced to apply on her own, close relatives, police, women’s federations, residents’ committees, or villagers’ committees may file on her behalf. If you witness a stranger being abused, simply call 110; do not intervene physically — see Section 10 on handling conflicts by calling police first.\nPossible trade-off: The source summarizes the return this way: “Worldwide, over one third of all female homicide victims are killed by their partners — often as a final outcome of long‑term abuse. Among women who have suffered physical abuse, those who have been strangled have a risk of later being murdered that is more than seven times higher than for women who were never strangled. Therefore, if you’ve been beaten, call the police right away and then apply for a protection order. Courts are required to respond within 72 hours.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2015). 反家庭暴力法（第二、十三、十五、十六、十九、二十三、二十八、二十九、三十、三十四条）.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7f9d60889\n最高人民法院 (2022). 关于办理人身安全保护令案件适用法律若干问题的规定（法释〔2022〕17 号，第一、三、六、十、十二条）.: https://www.court.gov.cn/zixun/xiangqing/366021.html\n最高人民法院 (2016). 关于人身安全保护令案件相关程序问题的批复（法释〔2016〕15 号，第一、二项）. 平原县人民法院转载全文: http://qdzy.sdcourt.gov.cn/dzpyfy/393141/393283/1461545/index.html\nStöckl H 等 (2013). The global prevalence of intimate partner homicide: a systematic review. Lancet.: https://doi.org/10.1016/S0140-6736(13)61030-2\nGlass N 等 (2008). Non-fatal strangulation is an important risk factor for homicide of women. Journal of Emergency Medicine.: https://doi.org/10.1016/j.jemermed.2007.02.065\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-044 · Family members have gambling debts — don’t rush to pay them: gambling debts aren’t legally protected, nor are loans taken for gambling considered joint marital debts ### 44. Family members have gambling debts — don’t rush to pay them: gambling debts aren’t legally protected, nor are loans taken for gambling considered joint marital debts\n\n\n- Cost: No money is required. The hard part is resisting the urge to pay when creditors show up at your door and family members beg you to help. If creditors actually file a lawsuit, you must respond to it.\n- In plain terms: Money owed from gambling isn’t protected by courts. Even if creditors know the borrower is using the funds for gambling, those loans still get no legal protection. Any debt incurred by one spouse for gambling purposes can’t be treated as a joint marital obligation. Without a court ruling, the non-borrowing spouse can’t be held responsible for repayment.\n- Benefit: A 2017 notice from the Supreme People’s Court outlines four key points: Debts arising from illegal activities like gambling or drug use aren’t legally protected. Loans given to someone for such activities — even when creditors are aware of the purpose — also receive no legal protection. If one spouse takes out a loan in their own name for illegal acts and later tries to classify it as a joint marital debt, courts won’t approve this claim. Without a formal court trial, the non-borrowing spouse can’t be forced to bear any civil liability related to the debt (applies nationwide since 2017).\n- Evidence grade: B\n- Sources:Supreme People's Court of China (2017). Notice on Issues Concerning the Proper Trial of Cases Involving Married Debts in accordance with the Law (Fa [2017] No. 48, Articles 2 and 4). \n- Notes: This grade is assigned because the notice is an internal court directive with no quantifiable data, and proving creditor awareness requires separate evidence. Issued under the previous Marriage Law, its application under the Civil Code for determining joint marital debts is covered in Section 10, Article 12 (large loans taken by a spouse). Even if creditors have no knowledge of the funds being used for gambling, the borrower alone remains responsible for repayment. To prove the money was used for gambling, you’ll need bank transfer records, gambling platform logs, or police case files — keep these documents on hand. If a lawsuit is filed, standard first-instance proceedings take at least 6 months, while simplified procedures require 3 months. Each party pays their own legal fees, with no obligation for the losing side to cover the other’s costs. For creditors harassing or detaining you, refer to Section 9, Article 15 (debt collection rules) and call the police immediately. If the borrower is in such a desperate state they’re considering suicide, contact the crisis hotline at 12356 as noted in Section 1, Article 37 (gambling-related distress). The main beneficiaries of these protections are spouses and immediate family members.\nEvidence B. This grade is assigned because the notice is an internal court directive with no quantifiable data, and proving creditor awareness requires separate evidence. Issued under the previous Marriage Law, its application under the Civil Code for determining joint marital debts is covered in Section 10, Article 12 (large loans taken by a spouse). Even if creditors have no knowledge of the funds being used for gambling, the borrower alone remains responsible for repayment. To prove the money was used for gambling, you’ll need bank transfer records, gambling platform logs, or police case files — keep these documents on hand. If a lawsuit is filed, standard first-instance proceedings take at least 6 months, while simplified procedures require 3 months. Each party pays their own legal fees, with no obligation for the losing side to cover the other’s costs. For creditors harassing or detaining you, refer to Section 9, Article 15 (debt collection rules) and call the police immediately. If the borrower is in such a desperate state they’re considering suicide, contact the crisis hotline at 12356 as noted in Section 1, Article 37 (gambling-related distress). The main beneficiaries of these protections are spouses and immediate family members.\nPossible trade-off: The source summarizes the return this way: “Money owed from gambling isn’t protected by courts. Even if creditors know the borrower is using the funds for gambling, those loans still get no legal protection. Any debt incurred by one spouse for gambling purposes can’t be treated as a joint marital obligation. Without a court ruling, the non-borrowing spouse can’t be held responsible for repayment.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 最高人民法院 (2017). 关于依法妥善审理涉及夫妻债务案件有关问题的通知（法〔2017〕48 号，第二、四条）.: https://www.court.gov.cn/fabu/xiangqing/36982.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-045 · Do not lend your face, identity, or verification code for someone else's loan ### 45. Do not lend your face, identity, or verification code for someone else's loan\n- Cost: Declining costs nothing; verifying a request may take a few minutes and an uncomfortable conversation.\n- In plain terms: If a loan is taken in your name, you may be the borrower rather than a witness or guarantor. A private promise from the acquaintance may not protect you from the lender.\n- Applicability and limits: This is a Mainland China legal and financial risk summary. Read the original court sources and seek qualified help before signing or sharing credentials.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence B. This is a Mainland China legal and financial risk summary. Read the original court sources and seek qualified help before signing or sharing credentials.\nPossible trade-off: The source summarizes the return this way: “If a loan is taken in your name, you may be the borrower rather than a witness or guarantor. A private promise from the acquaintance may not protect you from the lender.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家金融监督管理总局福建监管局（原福建银保监局） (2022). 关于防范不良贷款中介新型套路的风险提示（2022 年 9 月 14 日）.: https://www.nfra.gov.cn/branch/fujian/view/pages/common/ItemDetail.html?docId=1072844&itemId=1104&generaltype=0\n国家金融监督管理总局山东监管局 (2024). 风险提示：警惕非法贷款中介AB贷风险（2024 年 3 月 14 日）.: https://www.nfra.gov.cn/branch/shandong/view/pages/common/ItemDetail.html?docId=1154326&itemId=1269&generaltype=0\n上海市普陀区人民法院 (2024). 以案释法：征信不好仍可办理大额贷款？小心「AB贷」陷阱.: https://www.shpt.gov.cn/fyzx-fy/20240920/953017.html\n唐逸飞 (2025). 有必要对「助贷中介套路欺诈」予以刑事规制. 检察日报理论版.: https://www.spp.gov.cn/spp/llyj/202506/t20250607_697711.shtml\n全国人大 (2020). 民法典（第一百四十九、一百五十二、四百六十五、五百五十一、六百七十五条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n全国人大常委会 (2023 修正). 民事诉讼法（第一百五十二条）.: https://fgw.sh.gov.cn/ys-syjf-zc-2.4.1-h5/20240408/073febdb2b04464390546232d4089f51.html\n国务院 (2006). 诉讼费用交纳办法（国务院令第 481 号，第六条）.: https://www.gov.cn/zhengce/zhengceku/2008-03/28/content_6929.htm\n四川长安网（中共四川省委政法委员会主办，来源四川法治报）(2025). 一次「刷脸」让她背上数万元贷款 法院：当事人应当预见人脸识别的重要性及法律后果（2025 年 9 月 23 日）.: https://www.sichuanpeace.gov.cn/azsf/20250923/2992615.html\n山西省忻州市中级人民法院（转载人民法院报）(2021). 一女子「被刷脸」办卡贷款后被起诉还钱（2021 年 8 月 19 日）.: https://sxxzzy.shanxify.gov.cn/article/detail/2021/08/id/6215123.shtml\n全国人大常委会 (2019). 电子签名法（2019 年修正，第三、十三、十四、十五条）.: https://flk.npc.gov.cn/detail?id=ff8080816f135f46016f2163e4261aa1\n全国人大常委会 (2022). 反电信网络诈骗法（第三十一、四十四条）.: https://www.spp.gov.cn/spp/fl/202209/t20220902_575631.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 08-046 · Use working door and window locks and lock them; a single alarm may not deter burglary ### 46. Use working door and window locks and lock them; a single alarm may not deter burglary\n- Cost: Locks and a motion light cost some money; locking up takes seconds.\n- In plain terms: The cited UK studies associate door and window locks, especially with exterior lighting, with lower burglary risk. An alarm alone did not show the same association in the cited comparison.\n- Applicability and limits: The studies concern burglary, not robbery when residents are present, and do not guarantee prevention.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence B. The studies concern burglary, not robbery when residents are present, and do not guarantee prevention.\nPossible trade-off: The source summarizes the return this way: “The cited UK studies associate door and window locks, especially with exterior lighting, with lower burglary risk. An alarm alone did not show the same association in the cited comparison.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Tseloni A, Thompson R, Grove L, Tilley N, Farrell G (2017). The effectiveness of burglary security devices. Security Journal 30(2):646–664.: https://doi.org/10.1057/sj.2014.30\nTilley N, Thompson R, Farrell G, Grove L, Tseloni A (2015). Do burglar alarms increase burglary risk? A counter-intuitive finding and possible explanations. Crime Prevention and Community Safety 17(1):1–19.: https://doi.org/10.1057/cpcs.2014.17\nTseloni A, Farrell G, Thompson R, Evans E, Tilley N (2017). Domestic burglary drop and the security hypothesis. Crime Science 6:3.: https://doi.org/10.1186/s40163-017-0064-2\n国家市场监督管理总局、国家标准化管理委员会 (2022). GB 17565-2022 防盗安全门通用技术条件.: https://openstd.samr.gov.cn/bzgk/gb/newGbInfo?hcno=A75C1C66CB989D0A40BFA7A262C93290\n全国人大 (2020). 民法典（第七百一十五条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/08-%E5%88%AB%E6%8A%8A%E8%87%AA%E5%B7%B1%E6%90%AD%E8%BF%9B%E5%8E%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-001 · Do not share unverified messages about disasters, epidemics, or police incidents in groups; do not photoshop images or use AI to generate fake scene pictures. ### 1. Do not share unverified messages about disasters, epidemics, or police incidents in groups; do not photoshop images or use AI to generate fake scene pictures.\n\n- Cost: No cost involved. Simply check whether the message is an official announcement before sharing. If you’re unsure, don’t share it, and avoid editing images or adding phrases like “allegedly.” The real challenge is resisting the urge to be the first person to spread the news.\n- In plain terms: If you know a message about a disaster, epidemic, or police incident is false yet still share it, you’ll face penalties just as severe as if you had fabricated it yourself. Even if you didn’t create the content, you could be detained for 5 to 10 days and fined up to 1,000 yuan. Intentionally disrupting social order can land you in prison for up to 3 years, while causing serious consequences may result in a sentence of 3 to 7 years. Any photoshopped images or AI-generated fake scene pictures are treated as self-created content as well.\n- Benefit: Those who deliberately spread rumors or make false reports about disasters, epidemics, or police incidents to disrupt public order can be detained for 5 to 10 days and fined up to 1,000 yuan. For less serious cases, the penalty is detention for under 5 days or a fine under 1,000 yuan. Creating and posting fake reports about such incidents online also carries a maximum 3-year prison term, even if you know the content is untrue. This applies only when the actions cause significant disruption to social order, as defined by law. If serious consequences arise, the sentence rises to 3 to 7 years nationwide.\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (2025). Public Security Administration Punishment Law (Revised in 2025, Article 29). ; National People's Congress Standing Committee (2015). Criminal Law Amendment (9) (Article 32, Paragraph 2 of Article 291-1 of the Criminal Law). ; National People’s Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (Eleven), Article 291-1). (Reprinted by Beijing Municipal Public Security and Transportation Bureau)\n- Notes: Sharing known false content carries the same legal penalties as creating it yourself; claiming “I just shared it” offers no exemption. Photoshopped images and AI-generated fake scene pictures are also considered self-created content. In 2025, China’s Ministry of Public Security released multiple batches of typical cases involving online rumors about disasters and emergencies. At the time of writing, the ministry’s website was inaccessible, so no specific examples were cited.\nEvidence A. Sharing known false content carries the same legal penalties as creating it yourself; claiming “I just shared it” offers no exemption. Photoshopped images and AI-generated fake scene pictures are also considered self-created content. In 2025, China’s Ministry of Public Security released multiple batches of typical cases involving online rumors about disasters and emergencies. At the time of writing, the ministry’s website was inaccessible, so no specific examples were cited.\nPossible trade-off: The source summarizes the return this way: “If you know a message about a disaster, epidemic, or police incident is false yet still share it, you’ll face penalties just as severe as if you had fabricated it yourself. Even if you didn’t create the content, you could be detained for 5 to 10 days and fined up to 1,000 yuan. Intentionally disrupting social order can land you in prison for up to 3 years, while causing serious consequences may result in a sentence of 3 to 7 years. Any photoshopped images or AI-generated fake scene pictures are treated as self-created content as well.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第二十九条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n全国人大常委会 (2015). 刑法修正案（九）（第三十二条，即刑法第二百九十一条之一第二款）.: https://www.spp.gov.cn/spp/fl/201802/t20180205_364562.shtml\n全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百九十一条之一）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-002 · Do not post, share, or comment images, memes, or remarks that insult heroes and martyrs, nor make jokes about the national flag or anthem. ### 2. Do not post, share, or comment images, memes, or remarks that insult heroes and martyrs, nor make jokes about the national flag or anthem.\n\n- Cost: No cost at all. There is absolutely no need to comment on, edit, or forward any content related to heroes, martyrs, the national flag, emblem, or anthem. The real difficulty lies in resisting the urge to join in when someone else makes a joke in a group chat.\n- In plain terms: Making jokes about heroes, martyrs, the national flag, or anthem can lead to a detention period of 5 to 10 days, or a fine ranging from 1,000 to 3,000 yuan for minor violations. More serious cases result in 10 to 15 days of detention. If the act constitutes a crime, the offender faces up to 3 years in prison. In one case, a person posted two remarks defaming Yuan Longping in a WeChat group with 499 villagers; they were sentenced to 6 months of control, a penalty that restricts their movements without requiring imprisonment.\n- Benefit: Those who insult, slander, or fabricate false information about heroes and martyrs, thereby harming their names, portraits, reputations, or honors and infringing on public interests, face the same penalties as above: 5 to 10 days of detention or a fine of 1,000 to 3,000 yuan. The same penalties apply to anyone who distorts or denies the deeds and spirit of heroes, or spreads content glorifying aggressive wars. For more serious violations, the penalty is 10 to 15 days of detention plus a fine of up to 5,000 yuan. When the offense reaches the level of “serious circumstances”, it becomes a criminal act punishable by up to 3 years in prison. The same maximum sentence applies to anyone who publicly insults the national flag or emblem, or alters or sings the national anthem in a distorted, derogatory manner. Official examples include: Xiao, who posted two defamatory remarks about Yuan Longping in a group chat of 499 villagers, was sentenced to 6 months of control; Qiu, who posted two posts distorting the deeds of border defense soldiers to his over 2.5 million followers on Weibo, was sentenced to 8 months in prison and required to issue a public apology via national media.\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (2025). Public Security Administration Punishment Law (revised in 2025, Article 35). ; National People's Congress Standing Committee (2018). Law on the Protection of Heroes and Martyrs (Articles 22, 26). ; Standing Committee of the National People's Congress (2020). Criminal Law Amendment (11) (Article 35, i.e., Article 299-1 of the Criminal Law). ; National People's Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (Eleven), Article 299, Article 299-1). ; Supreme People's Court of China (2022). Top ten typical cases involving the protection of the rights and interests of heroes and martyrs (Case 2, Case 3). \n- Notes: This provision was added to the Law on Public Security Administration Punishments only in its 2025 revision. Prior to that, such violations could only be addressed under criminal law or through civil public interest litigation initiated by procuratorial authorities. A WeChat group with several hundred members is considered a public setting under judicial interpretation.\nEvidence A. This provision was added to the Law on Public Security Administration Punishments only in its 2025 revision. Prior to that, such violations could only be addressed under criminal law or through civil public interest litigation initiated by procuratorial authorities. A WeChat group with several hundred members is considered a public setting under judicial interpretation.\nPossible trade-off: The source summarizes the return this way: “Making jokes about heroes, martyrs, the national flag, or anthem can lead to a detention period of 5 to 10 days, or a fine ranging from 1,000 to 3,000 yuan for minor violations. More serious cases result in 10 to 15 days of detention. If the act constitutes a crime, the offender faces up to 3 years in prison. In one case, a person posted two remarks defaming Yuan Longping in a WeChat group with 499 villagers; they were sentenced to 6 months of control, a penalty that restricts their movements without requiring imprisonment.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第三十五条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n全国人大常委会 (2018). 英雄烈士保护法（第二十二、二十六条）.: https://www.spp.gov.cn/spp/gyssshmhsh/201912/t20191202_440079.shtml\n全国人大常委会 (2020). 刑法修正案（十一）（第三十五条，即刑法第二百九十九条之一）.: https://www.spp.gov.cn/zdgz/202012/t20201227_503682.shtml\n全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百九十九条、第二百九十九条之一）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n最高人民法院 (2022). 涉英烈权益保护十大典型案例（案例二、案例三）.: https://www.court.gov.cn/zixun/xiangqing/382301.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-003 · After viewing content on foreign websites, simply close the page — do not screenshot, share, repost, or discuss it in any groups or comment sections. ### 3. After viewing content on foreign websites, simply close the page — do not screenshot, share, repost, or discuss it in any groups or comment sections.\n\n- Cost: No cost involved. Once the page is closed, the matter is over. There is no need to archive, share, or repost the content to domestic platforms. You also don’t need an account tied to your real identity to post political content on foreign platforms, nor should you accept any payments or funding from foreign agencies, organizations, or individuals. The real challenge is resisting the urge to screenshot or share content that seems shocking or provocative.\n- In plain terms: Viewing overseas websites is not restricted by law, but downloading, screenshotting, or reposting content to domestic groups or social media is legally classified as dissemination. If that material touches on state security, inciting subversion, or separatism, penalties range from administrative detention to multi-year prison sentences. An explicit exception applies to materials promoting terrorism or extremism: simply possessing such files with knowledge of their nature is a crime carrying up to three years in prison under Article 120-6 of the Criminal Law. For all other sensitive foreign content, simply close the browser window — never screenshot, save, or share it anywhere.\n- Benefit: Those who spread false information, slander, or otherwise incite others to subvert state authority or overthrow socialism face up to five years in prison; leaders or major offenders may receive up to fifteen years. Similar penalties apply to those inciting separatism or undermining national unity. Collaborating with foreign entities to commit these acts results in harsher sentences. Funding such activities from abroad leads to penalties of five years or less for responsible individuals; repeat offenders face more than five years. Illegally obtaining or providing state secrets or intelligence to foreign entities results in five to ten years in prison; especially severe cases may lead to life imprisonment or over ten years. Even lesser violations still incur a mandatory deprivation of political rights for one to five years, during which voting rights and eligibility for public office are suspended. Additional penalties may include confiscation of personal assets. Administrative violations also carry penalties.\n- Evidence grade: A\n- Sources: National People's Congress (1997). Criminal Law (Articles 45, 55, 56, 103, 105, 106, 107, 111, 113, these articles have not been modified by amendments). ; National People's Congress Standing Committee (2025). Cybersecurity Law (amended in 2025, effective on January 1, 2026, Article 13, paragraph 2, Article 71, paragraph 1). ; National People's Congress Standing Committee (2015). Criminal Law Amendment (9) (New Article 120-6). Full text reprinted by the National Bureau of Letters and Calls \n- Notes: The provisions cited here apply to actions of inciting others, spreading content, or providing it to third parties — not merely viewing it. This rule applies only to ordinary content. Materials promoting terrorism or extremism are explicitly exempted by law; mere possession of such materials can lead to criminal charges (Article 120-6). For these materials, refraining from archiving or sharing is not merely a precaution — it is a legal requirement. Upon encountering such content, you must stop at viewing it alone: no screenshots, no sharing, no comments, and no attempts to involve others. Reposting or commenting is deemed dissemination, and claims such as “I only reposted it” do not serve as a defense. Content originating from foreign platforms may attract even harsher penalties. When in doubt about authenticity, avoid sharing it altogether — this aligns with the advice in Section 1 of this chapter regarding not sharing unverified information. Penalties related to the use of tools for circumventing internet restrictions are covered in Section 11, Article 11. In reality, sharing such content offers no tangible benefits; instead, it risks lengthy imprisonment, loss of political rights, and confiscation of assets. Publicly documented cases involving similar offenses are rare, typically reported only by foreign media or disclosed by family members; one example is a blogger who posted political commentary abroad and was sentenced to seven years in 2023. As no official court rulings have been verified for this book, this section outlines legal provisions without referencing specific cases.\nEvidence A. The provisions cited here apply to actions of inciting others, spreading content, or providing it to third parties — not merely viewing it. This rule applies only to ordinary content. Materials promoting terrorism or extremism are explicitly exempted by law; mere possession of such materials can lead to criminal charges (Article 120-6). For these materials, refraining from archiving or sharing is not merely a precaution — it is a legal requirement. Upon encountering such content, you must stop at viewing it alone: no screenshots, no sharing, no comments, and no attempts to involve others. Reposting or commenting is deemed dissemination, and claims such as “I only reposted it” do not serve as a defense. Content originating from foreign platforms may attract even harsher penalties. When in doubt about authenticity, avoid sharing it altogether — this aligns with the advice in Section 1 of this chapter regarding not sharing unverified information. Penalties related to the use of tools for circumventing internet restrictions are covered in Section 11, Article 11. In reality, sharing such content offers no tangible benefits; instead, it risks lengthy imprisonment, loss of political rights, and confiscation of assets. Publicly documented cases involving similar offenses are rare, typically reported only by foreign media or disclosed by family members; one example is a blogger who posted political commentary abroad and was sentenced to seven years in 2023. As no official court rulings have been verified for this book, this section outlines legal provisions without referencing specific cases.\nPossible trade-off: The source summarizes the return this way: “Viewing overseas websites is not restricted by law, but downloading, screenshotting, or reposting content to domestic groups or social media is legally classified as dissemination. If that material touches on state security, inciting subversion, or separatism, penalties range from administrative detention to multi-year prison sentences. An explicit exception applies to materials promoting terrorism or extremism: simply possessing such files with knowledge of their nature is a crime carrying up to three years in prison under Article 120-6 of the Criminal Law. For all other sensitive foreign content, simply close the browser window — never screenshot, save, or share it anywhere.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (1997). 刑法（第四十五、五十五、五十六、一百零三、一百零五、一百零六、一百零七、一百一十一、一百一十三条，这几条未经修正案修改）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\n全国人大常委会 (2025). 网络安全法（2025 年修正，2026 年 1 月 1 日施行，第十三条第二款、第七十一条第一项）.: https://www.cac.gov.cn/2025-12/29/c_1768735112911946.htm\n全国人大常委会 (2015). 刑法修正案（九）（新增第一百二十条之六）. 国家信访局转载全文: https://www.gjxfj.gov.cn/gjxfj/fgwj/flfg/webinfo/2017/03/1601761496614423.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-004 · Watching porn alone is fine, but don’t post it in groups, sell “resources,” or create groups ### 4. Watching porn alone is fine, but don’t post it in groups, sell “resources,” or create groups\n\n\n- Cost: There’s no expense involved. Simply avoid forwarding, saving to group files, or becoming an admin or owner of such groups.\n- In plain terms: Watching porn privately is perfectly legal and not prohibited by law. However, posting it in a group counts as distributing it to everyone in that group. Penalties include detention from 10 to 15 days and fines up to 5,000 yuan; more serious cases may result in up to 2 years in prison. Those who profit by selling or distributing such content face up to 3 years in prison, while repeat or severe offenders may be sentenced to 3–10 years, or even life imprisonment. Creating a group with 30 or more members solely for sharing porn also constitutes a crime — organizers, admins, and primary posters all face criminal charges.\n- Benefit: Distributing porn online leads to detention from 10 to 15 days plus fines up to 5,000 yuan. For lesser offenses, penalties may be limited to detention under 5 days or fines between 1,000 and 3,000 yuan. Cases involving minors incur harsher penalties. When distribution reaches “serious” levels, sentences can reach 2 years in prison; profit-driven activities may result in up to 3 years of imprisonment plus fines. Severe cases warrant 3–10 years in prison, while extreme circumstances may lead to life imprisonment or indefinite detention. Establishing a group of 30+ members dedicated to sharing porn also constitutes a criminal act, with organizers, admins, and primary posters all convicted under the same statute nationwide.\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2025). Public Security Administration Punishment Law (revised in 2025, Article 80). ; National People's Congress (2020). Criminal Law (amended in accordance with the Criminal Law Amendment (Eleven), Article 363, Article 364). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2010). Interpretation of several issues regarding the specific application of laws in criminal cases involving the use of the Internet, mobile communication terminals, and audio stations to produce, copy, publish, sell, and disseminate obscene electronic information. (2) (Article 3). \n- Notes: Both laws target “distribution” rather than private viewing. Yet posting content in a group is treated as distribution to all members. The exact threshold defining “serious circumstances” is set by judicial interpretation; this section does not specify exact figures.\nEvidence A. Both laws target “distribution” rather than private viewing. Yet posting content in a group is treated as distribution to all members. The exact threshold defining “serious circumstances” is set by judicial interpretation; this section does not specify exact figures.\nPossible trade-off: The source summarizes the return this way: “Watching porn privately is perfectly legal and not prohibited by law. However, posting it in a group counts as distributing it to everyone in that group. Penalties include detention from 10 to 15 days and fines up to 5,000 yuan; more serious cases may result in up to 2 years in prison. Those who profit by selling or distributing such content face up to 3 years in prison, while repeat or severe offenders may be sentenced to 3–10 years, or even life imprisonment. Creating a group with 30 or more members solely for sharing porn also constitutes a crime — organizers, admins, and primary posters all face criminal charges.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第八十条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第三百六十三、三百六十四条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n最高人民法院、最高人民检察院 (2010). 关于办理利用互联网、移动通讯终端、声讯台制作、复制、出版、贩卖、传播淫秽电子信息刑事案件具体应用法律若干问题的解释（二）（第三条）.: https://www.spp.gov.cn/zdgz/201002/t20100204_25001.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-005 · Part-time jobs that ask you to use your own card to receive payments, withdraw cash, or transfer money — no matter how much extra pay they offer, avoid them ### 5. Part-time jobs that ask you to use your own card to receive payments, withdraw cash, or transfer money — no matter how much extra pay they offer, avoid them\n\n- Cost: There is no direct monetary cost, but you should steer clear of any “pay-per-day” gigs that require you to bring a bank card to a bank branch.\n- In plain terms: These part-time jobs promise only a few hundred dollars in earnings, yet they can leave you with a criminal record. One person brought his ID and a single bank card to a designated location, helped with transfers and withdrawals, and earned just over $500. Even though prosecutors did not file charges, police still detained him for 10 days and fined him $1,000. Another individual handed over his own and others’ bank cards plus SIM cards to a criminal group for cash handling; he was sentenced to 2 years and 3 months in prison and fined $22,000.\n- Benefit: Anyone who knowingly helps move, buy, sell, or otherwise conceal money or property obtained through illegal activity can face up to three years in prison, a fine, or both. Official case example: Wang was instructed to bring his ID and a bank card to a specific spot, where he assisted with transfers and withdrawals, earning a little over $500. No prosecution followed, but police detained him for 10 days under anti‑telecom‑fraud laws and imposed a $1,000 fine. Man was also convicted of providing his own and others’ bank cards and SIM cards for criminal cash handling; he received a 2‑year‑3‑month sentence plus a $22,000 fine (nationwide).\n- Evidence grade: A\n- Sources: National People's Congress (2020). Criminal Law (Amended according to the 11th Amendment to the Criminal Law, Article 312). ; Supreme People's Procuratorate of China (2023). Typical cases of procuratorial organs punishing telecommunications network fraud and related crimes in accordance with the law (Case 9). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2025). Punish in accordance with the law cover-up, concealment of criminal proceeds, and typical cases of crime proceeds of crime (Case 5). \n- Notes: The consequences of lending your bank card to others or acting as a “money mule” are covered in Section 8, Item 8. This entry deals with cases where you personally perform the withdrawals and transfers. Claiming “I had no idea where the money came from” is unlikely to be accepted by authorities. When the payout seems unreasonably high, facial‑recognition verification is required, and the transaction looks suspicious, these facts alone can prove you were aware of the illegal nature of the activity. At minimum, you risk a 10‑day detention and a permanent criminal record.\nEvidence A. The consequences of lending your bank card to others or acting as a “money mule” are covered in Section 8, Item 8. This entry deals with cases where you personally perform the withdrawals and transfers. Claiming “I had no idea where the money came from” is unlikely to be accepted by authorities. When the payout seems unreasonably high, facial‑recognition verification is required, and the transaction looks suspicious, these facts alone can prove you were aware of the illegal nature of the activity. At minimum, you risk a 10‑day detention and a permanent criminal record.\nPossible trade-off: The source summarizes the return this way: “These part-time jobs promise only a few hundred dollars in earnings, yet they can leave you with a criminal record. One person brought his ID and a single bank card to a designated location, helped with transfers and withdrawals, and earned just over $500. Even though prosecutors did not file charges, police still detained him for 10 days and fined him $1,000. Another individual handed over his own and others’ bank cards plus SIM cards to a criminal group for cash handling; he was sentenced to 2 years and 3 months in prison and fined $22,000.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第三百一十二条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n最高人民检察院 (2023). 检察机关依法惩治电信网络诈骗及其关联犯罪典型案例（案例九）.: https://www.spp.gov.cn/xwfbh/wsfbt/202311/t20231130_635188.shtml\n最高人民法院、最高人民检察院 (2025). 依法惩治掩饰、隐瞒犯罪所得、犯罪所得收益犯罪典型案例（案例一、五）.: https://www.spp.gov.cn/xwfbh/wsfbt/202508/t20250825_704514.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-006 · Some people try to get you to “package loan applicants” for them and offer a commission based on the loan amount — don’t fall for it. ### 6. Some people try to get you to “package loan applicants” for them and offer a commission based on the loan amount — don’t fall for it.\n\n\n- Cost: There’s no cost at all. Just say no. Never lend your ID card or credit report to anyone, sign any loan contracts you haven’t read, or go to the bank to sign on someone else’s behalf.\n\n- In plain terms: Helping others “package” loan applications in order to get a cut of the proceeds is a form of fraud. One criminal gang of 126 members turned unemployed individuals into “prime customers” and tricked over 80 banks into issuing loans totaling more than 30 million yuan. Those who signed the loan documents on behalf of the applicants received 30% of each loan amount as a commission. Out of the 80 people convicted so far, 76 have been sentenced to between 1 year and 4 months and 6 years and 6 months in prison. Remember: the person whose name appears on the loan contract is legally responsible for repaying it.\n\n- Benefit: Committing fraud to obtain loans, acceptance letters, letters of credit, or guarantees from banks or other financial institutions is a serious crime. If such actions cause substantial financial harm, offenders face up to 3 years in prison plus a fine; if the damage is especially severe, sentences range from 3 to 7 years, also with fines. The threshold for police investigation is a direct financial loss exceeding 500,000 yuan. Those who fabricate investment projects, fake contracts, or forged documents to secure loans commit loan fraud — this crime is punishable by up to 5 years in prison and fines ranging from 20,000 to 200,000 yuan if the amount obtained is 50,000 yuan or more. Larger sums or more serious circumstances lead to sentences from 5 to 10 years, or even life imprisonment. Forging, altering, or selling official government documents or seals carries penalties of up to 3 years; more serious cases result in 3–10 years in prison. A notable case involved 126 criminals who created fake “prime customers” in 16 provinces and tricked over 80 banks out of more than 30 million yuan; 105 “front” applicants were prosecuted. In 2026, 76 of them received sentences of 1 year and 4 months to 6 years and 6 months for loan fraud, while four others were additionally convicted of money laundering and received sentences from 2 years and 4 months to 7 years and 6 months. Under the 2021 amendment to the Criminal Law, anyone who signs a loan contract becomes legally liable for repayment — even if they never intended to pay, the debt and negative credit record remain theirs. Attempts to flee abroad won’t help; fugitives can still be extradited years later. Those serving sentences, under investigation, or involved in civil disputes may be barred from leaving the country. For details on how to spot unauthorized loans taken out in your name, see Section 8, Item 9.\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2020). Criminal Law Amendment (11) (Article 11, amends Article 175-1 of the Criminal Law). ; National People's Congress (1997). Criminal Law (88, 193, Article 280). ; Supreme People's Procuratorate of China, Ministry of Public Security of China (2022). Provisions on the standards for filing and prosecution of criminal cases under the jurisdiction of public security organs (2) (Articles 22, 45). ; Supreme People's Procuratorate of China (2026). There is a money laundering gang behind the loan fraud assembly line (Procuratorate Daily). ; National People’s Congress Standing Committee (2012). Exit and Entry Administration Law (Article 12). (National Immigration Administration); National People's Congress Standing Committee (2023 amendment). Civil Procedure Law (Article 266). (Reprinted by Guizhou Provincial Market Supervision Bureau)\n\n- Notes: In one case, the defense argument “I intended to repay the loan” was rejected. Prosecutors proved that the defendants had no jobs or assets, had already spent their commission, and thus had no real intention of repayment. Those who withdraw funds on behalf of the gang may also be charged with money laundering. For information on using personal bank accounts for “side jobs” or receiving money on someone else’s behalf, see Section 5; for how to detect fraudulent loans taken out in your name, see Section 8, Item 9.\nEvidence A. In one case, the defense argument “I intended to repay the loan” was rejected. Prosecutors proved that the defendants had no jobs or assets, had already spent their commission, and thus had no real intention of repayment. Those who withdraw funds on behalf of the gang may also be charged with money laundering. For information on using personal bank accounts for “side jobs” or receiving money on someone else’s behalf, see Section 5; for how to detect fraudulent loans taken out in your name, see Section 8, Item 9.\nPossible trade-off: The source summarizes the return this way: “Helping others “package” loan applications in order to get a cut of the proceeds is a form of fraud. One criminal gang of 126 members turned unemployed individuals into “prime customers” and tricked over 80 banks into issuing loans totaling more than 30 million yuan. Those who signed the loan documents on behalf of the applicants received 30% of each loan amount as a commission. Out of the 80 people convicted so far, 76 have been sentenced to between 1 year and 4 months and 6 years and 6 months in prison. Remember: the person whose name appears on the loan contract is legally responsible for repaying it.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2020). 刑法修正案（十一）（第十一条，修改刑法第一百七十五条之一）.: https://www.spp.gov.cn/spp/fl/202012/t20201227_503700.shtml\n全国人大 (1997). 刑法（第八十八、一百九十三、二百八十条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\n最高人民检察院、公安部 (2022). 关于公安机关管辖的刑事案件立案追诉标准的规定（二）（第二十二、四十五条）.: https://www.spp.gov.cn/spp/xwfbh/wsfbt/202204/t20220429_555906.shtml\n最高人民检察院 (2026). 骗贷流水线背后藏洗钱黑手（检察日报）.: https://www.spp.gov.cn/spp/zdgz/202604/t20260428_726494.shtml\n全国人大常委会 (2012). 出境入境管理法（第十二条）.: https://www.nia.gov.cn/n741440/n741547/c1013311/content.html\n全国人大常委会 (2023 修正). 民事诉讼法（第二百六十六条）.: https://amr.guizhou.gov.cn/zwgk/xxgkml/jcxxgk/zcfg/fl/202401/t20240129_83645867.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-007 · Keeping found items and not using them for personal gain; returning lost phones, wallets, or cash to owners or police ### 7. Keeping found items and not using them for personal gain; returning lost phones, wallets, or cash to owners or police\n\n\n- Cost: No cost at all — it only takes a few minutes. Simply call the owner or bring the items to a police station.\n- In plain terms: Keeping found items for personal use when the value reaches “a relatively large amount” without returning them is a criminal offense known as misappropriation, punishable by up to 2 years in prison. If the amount is especially large, the sentence rises to 2–5 years. Using a found credit card at an ATM to withdraw cash is even more serious — it constitutes “unauthorized use of another person’s credit card.” When the amount involved is relatively large, offenders face up to 5 years in prison plus fines ranging from 20,000 to 200,000 yuan. In such cases, police open a case automatically without needing any complaint from the owner.\n- Benefit: Returning lost items to their rightful owners promptly — whether by notifying them directly or handing them over to police or other authorities — is both lawful and ethical. Failing to do so when the value reaches “a relatively large amount” may lead to criminal charges of misappropriation (up to 5 years in prison). Using a found credit card at an ATM is classified as “unauthorized use of another person’s credit card” and is treated as credit card fraud; offenders may receive sentences of 5–10 years and fines from 50,000 to 500,000 yuan, depending on the amount and circumstances (nationwide).\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code (Article 314). ; National People's Congress (2020). Criminal Law (as amended by the Criminal Law Amendment (Eleven), Articles 196, 270). ; Supreme People's Procuratorate of China (2008). Approval on how to characterize the behavior of finding other people's credit cards and using them at automated teller machines (ATMs). \n- Notes: Misappropriation is a crime that requires a formal complaint from the owner before police can intervene; otherwise, they cannot act on it. However, using a found credit card at an ATM falls under a different category — police can initiate proceedings without any prior complaint. The exact monetary threshold defining “a relatively large amount” is set by judicial interpretation and was not verified for this section. After items are handed over to authorities, owners may be required to pay storage fees when reclaiming them (Civil Code, Article 317).\nEvidence A. Misappropriation is a crime that requires a formal complaint from the owner before police can intervene; otherwise, they cannot act on it. However, using a found credit card at an ATM falls under a different category — police can initiate proceedings without any prior complaint. The exact monetary threshold defining “a relatively large amount” is set by judicial interpretation and was not verified for this section. After items are handed over to authorities, owners may be required to pay storage fees when reclaiming them (Civil Code, Article 317).\nPossible trade-off: The source summarizes the return this way: “Keeping found items for personal use when the value reaches “a relatively large amount” without returning them is a criminal offense known as misappropriation, punishable by up to 2 years in prison. If the amount is especially large, the sentence rises to 2–5 years. Using a found credit card at an ATM to withdraw cash is even more serious — it constitutes “unauthorized use of another person’s credit card.” When the amount involved is relatively large, offenders face up to 5 years in prison plus fines ranging from 20,000 to 200,000 yuan. In such cases, police open a case automatically without needing any complaint from the owner.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第三百一十四条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第一百九十六、二百七十条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n最高人民检察院 (2008). 关于拾得他人信用卡并在自动柜员机（ATM 机）上使用的行为如何定性问题的批复.: https://www.spp.gov.cn/spp/flfg/sfjs/201208/t20120830_47871.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-008 · Use your real identity to claim discounts — don’t register fake accounts or exploit loopholes to get more ### 8. Use your real identity to claim discounts — don’t register fake accounts or exploit loopholes to get more\n\n\n- Cost: There is no cost involved. You simply avoid taking part in “coupon‑hunting groups” and stay away from any platform loopholes. The hard part is resisting the urge to treat these discounts as a repeatable source of income.\n\n- In plain terms: Using your own real identity and one account to claim a discount is perfectly fine. Creating multiple fake accounts or placing orders yourself just to get extra coupons is considered fraud. If you defraud someone out of 3,000 yuan or more, you can be sentenced to up to three years in prison; amounts over 30,000 yuan bring penalties of three to ten years. In one case, delivery workers bought virtual phone numbers for just 0.1 yuan each, used them to claim coupons, and together generated over 90,000 yuan in illicit gains; twelve people involved received sentences ranging from three years and six months to three months of detention. Additionally, one individual managed to obtain 29 yuan in discounts through such means.\n\n- Benefit: Defrauding others or the state of money is punishable by up to three years in prison plus a fine when the amount is relatively small. Larger sums or aggravating circumstances raise the sentence to three‑to‑ten years, and extremely large amounts can lead to more than ten years or even life imprisonment, along with heavy fines or asset confiscation. Each province sets its own thresholds: “relatively small” means 3,000–10,000 yuan; “large” is 30,000–100,000 yuan; “extremely large” starts at 500,000 yuan. Teaching or selling methods for fraud carries a maximum five‑year sentence, with harsher penalties for serious cases. Buying or selling phone numbers and verification codes is a violation of personal‑information laws, punishable by up to seven years in prison. Automated systems for mass account creation or SMS verification are expressly banned under anti‑telecom‑fraud statutes. Illegal trading or lending of phone cards and online accounts also incurs fines of one‑to‑ten times any illicit profit; if no profit is made, fines can reach 500,000 yuan, and repeat offenders may face up to fifteen days of detention. Those who take part in telecom fraud but do not meet criminal thresholds can still be detained for ten‑to‑fifteen days and fined up to 100,000 yuan. Official cases illustrate these rules: delivery workers who bought cheap virtual numbers to claim discounts and resell goods were sentenced to three years and six months to three months of detention; another individual who exploited refund loopholes to obtain collectibles received three years of probation plus a 30,000‑yuan fine; a group that abused new‑user coupons across nineteen provinces was prosecuted, with several leaders receiving three‑year‑and‑six‑month sentences. One offender managed to secure 1156 yuan in illicit gains, while another obtained 224 yuan through similar tactics. Furthermore, a third individual was found to have earned 249,000 yuan, and a fourth secured 330,000 yuan via fraudulent means. In yet another instance, a person obtained 70 yuan in unauthorized discounts, and another managed to gain 2,000,000 yuan through such actions. Finally, one individual succeeded in acquiring 163 yuan, and another secured 34 yuan in illicit profits.\n\n- Evidence grade: A\n- Sources: National People's Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (11), Article 253-1, Article 266, Article 295). (Reprinted by Beijing Municipal Public Security and Traffic Management Bureau); Supreme People's Court of China, Supreme People's Procuratorate of China (2011). Interpretation of Several Issues Concerning the Specific Application of Laws in Handling Criminal Cases of Fraud (Fa Interpretation [2011] No. 7, Article 1). ; Standing Committee of the National People's Congress (2022). Anti-Telecom Internet Fraud Law (14, 31, 38, 42, 44). ; National People’s Congress (2020). Civil Code (Article 985). ; Supreme People's Procuratorate of China (2021). Targeting telecom network fraud | Criminals focus on loopholes in the e-commerce economy (Procuratorate Daily). ; Supreme People's Procuratorate of China (2025). Such "harvesting" is suspected of fraud (Procuratorate Daily). ; Supreme People's Procuratorate of China (2024). Longcheng District, Chaoyang, Liaoning: Handling a series of telecommunications network fraud cases (Rule of Law Daily). \n\n- Notes: The key distinction is not how much you obtain, but whether you create false identities. Using your own real identity, one account per promotion, and applying the discount to yourself is perfectly allowed. Registering fake users, fabricating transactions, or concealing prior refunds to trick a platform into granting extra discounts is classified as fraud; the monetary amount only determines the length of the sentence. Even if the sum is below the criminal threshold, platforms may still ban accounts, revoke discounts, and demand repayment. Mere participation in telecom‑fraud schemes, even without meeting criminal criteria, can result in detention and fines. Being guided by others or paid per transaction does not change the nature of your own actions. Teaching fraud techniques or selling accounts and phone numbers are separate offenses that are punished cumulatively.\nEvidence A. The key distinction is not how much you obtain, but whether you create false identities. Using your own real identity, one account per promotion, and applying the discount to yourself is perfectly allowed. Registering fake users, fabricating transactions, or concealing prior refunds to trick a platform into granting extra discounts is classified as fraud; the monetary amount only determines the length of the sentence. Even if the sum is below the criminal threshold, platforms may still ban accounts, revoke discounts, and demand repayment. Mere participation in telecom‑fraud schemes, even without meeting criminal criteria, can result in detention and fines. Being guided by others or paid per transaction does not change the nature of your own actions. Teaching fraud techniques or selling accounts and phone numbers are separate offenses that are punished cumulatively.\nPossible trade-off: The source summarizes the return this way: “Using your own real identity and one account to claim a discount is perfectly fine. Creating multiple fake accounts or placing orders yourself just to get extra coupons is considered fraud. If you defraud someone out of 3,000 yuan or more, you can be sentenced to up to three years in prison; amounts over 30,000 yuan bring penalties of three to ten years. In one case, delivery workers bought virtual phone numbers for just 0.1 yuan each, used them to claim coupons, and together generated over 90,000 yuan in illicit gains; twelve people involved received sentences ranging from three years and six months to three months of detention. Additionally, one individual managed to obtain 29 yuan in discounts through such means.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百五十三条之一、第二百六十六条、第二百九十五条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n最高人民法院、最高人民检察院 (2011). 关于办理诈骗刑事案件具体应用法律若干问题的解释（法释〔2011〕7 号，第一条）.: https://www.spp.gov.cn/spp/sfjs/201802/t20180201_363736.shtml\n全国人大常委会 (2022). 反电信网络诈骗法（第十四、三十一、三十八、四十二、四十四条）.: https://www.spp.gov.cn/spp/fl/202209/t20220902_575631.shtml\n全国人大 (2020). 民法典（第九百八十五条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n最高人民检察院 (2021). 剑指电信网络诈骗｜不法分子盯上了电商经济的漏洞（检察日报）.: https://www.spp.gov.cn/spp/zdgz/202106/t20210607_520557.shtml\n最高人民检察院 (2025). 如此「薅羊毛」涉嫌诈骗（检察日报）.: https://www.spp.gov.cn/spp/zdgz/202508/t20250826_704625.shtml\n最高人民检察院 (2024). 辽宁朝阳龙城区：办理系列电信网络诈骗案（法治日报）.: https://www.spp.gov.cn/spp/zdgz/202401/t20240124_641099.shtml\n看看新闻 (2026-08-25). 男子网购870多个手机号薅车企羊毛 窃电40余万（记者陈敏佳）.: https://www.kankanews.com/detail/80290xAJDw6\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-009 · Never throw anything from balconies or windows — cigarette butts, trash bags, and bottles all count ### 9. Never throw anything from balconies or windows — cigarette butts, trash bags, and bottles all count\n\n- Cost: This costs nothing and takes no time at all. Simply bring cigarette butts, trash bags, and bottles indoors and toss them in the household trash bin; never throw them out of windows or from balconies.\n- In plain terms: Even if you throw something from a height and do not hit anyone, you can still be detained for up to 5 days and fined 1,000 yuan. For more serious cases, the detention period rises to 10–15 days. If your actions do end up hitting someone, the charges become even more severe. For example, a man who was drunk on the 21st floor threw empty bottles and glass cups down to a playground below, striking a 13-year-old student and leaving them with serious injuries; he was sentenced to 10 years in prison. Another individual threw 8 bricks from the 32nd floor, killing one person; in 2024, the Supreme People’s Court approved a death sentence for this offender.\n- Benefit: Throwing objects from heights or other elevated locations can lead to detention for up to 5 days or a fine of up to 1,000 yuan, provided there is any risk of harming people, damaging property, or threatening public safety. For more serious violations, the detention period rises to 10–15 days, plus an additional fine of up to 1,000 yuan. If the act meets the criteria for the crime of throwing objects from heights, the offender faces up to 1 year in prison, plus a fine imposed either alongside the sentence or on its own. Cases involving injury or death to others are prosecuted under even stricter criminal statutes. A notable official case involves Li, who threw empty bottles and glass cups from the 21st floor while intoxicated; he struck a 13-year-old student with severe injuries, resulting in a 10-year sentence for endangering public safety via dangerous acts. Another case involves Zhou, who hurled 8 bricks at a crowd from the 32nd floor, killing one person; his death sentence was approved by the Supreme People’s Court in 2024, marking a nationwide precedent.\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (2025). Public Security Management Punishment Law (Revised in 2025, Article 43). ; National People's Congress Standing Committee (2020). Criminal Law Amendment (11) (Article 33, i.e., Article 291-2 of the Criminal Law). ; National People’s Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (Eleven), Article 291-2). ; Supreme People's Court of China (2024). Typical cases of punishing crimes endangering public security according to law (Case 1). ; Supreme People's Court of China (2025). Exclusive interview with Li Yong, Vice President of the Supreme People’s Court: Let anyone who throws objects from high altitudes be punished. \n- Notes: Detention can be imposed even if no one is harmed, as the law only requires proof of a potential risk. The Civil Code also contains a separate provision on civil compensation related to objects thrown from heights (Article 1254). At the time of writing, we were unable to access the original legal texts, so no direct citations are included here.\nEvidence A. Detention can be imposed even if no one is harmed, as the law only requires proof of a potential risk. The Civil Code also contains a separate provision on civil compensation related to objects thrown from heights (Article 1254). At the time of writing, we were unable to access the original legal texts, so no direct citations are included here.\nPossible trade-off: The source summarizes the return this way: “Even if you throw something from a height and do not hit anyone, you can still be detained for up to 5 days and fined 1,000 yuan. For more serious cases, the detention period rises to 10–15 days. If your actions do end up hitting someone, the charges become even more severe. For example, a man who was drunk on the 21st floor threw empty bottles and glass cups down to a playground below, striking a 13-year-old student and leaving them with serious injuries; he was sentenced to 10 years in prison. Another individual threw 8 bricks from the 32nd floor, killing one person; in 2024, the Supreme People’s Court approved a death sentence for this offender.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第四十三条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n全国人大常委会 (2020). 刑法修正案（十一）（第三十三条，即刑法第二百九十一条之二）.: https://www.spp.gov.cn/zdgz/202012/t20201227_503682.shtml\n全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百九十一条之二）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n最高人民法院 (2024). 依法惩治危害公共安全犯罪典型案例（案例一）.: https://www.court.gov.cn/zixun/xiangqing/429522.html\n最高人民法院 (2025). 专访最高法副院长李勇：让高空抛物行为人都能被处罚.: https://www.court.gov.cn/zixun/xiangqing/458381.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-010 · Do not buy imitation guns, BB guns, or air rifles online; avoid “toy guns” of unknown origin ### 10. Do not buy imitation guns, BB guns, or air rifles online; avoid “toy guns” of unknown origin\n\n- Cost: No cost involved. If you want to shoot, visit a licensed shooting range.\n- In plain terms: Any BB gun or air rifle purchased online that meets or exceeds a muzzle energy threshold of 1.8 joules per square centimeter is classified as a firearm. Possessing such a gun without a permit can lead to a sentence of up to 3 years in prison; more serious cases may result in 3 to 7 years. In one case, a couple sold “toy guns” at a local market. Of the 43 guns seized, 18 were confirmed to meet firearm standards. Since there was insufficient evidence to prove they knew these items were firearms, they were not prosecuted due to evidentiary doubts.\n- Benefit: Unauthorized possession or concealment of firearms without a permit is punishable by up to 3 years in prison; more serious cases may lead to 3 to 7 years. Non-standard guns that cannot fire standard ammunition are still classified as firearms if their muzzle energy meets or exceeds 1.8 joules per square centimeter. This energy value refers to the amount of energy per square centimeter carried by a projectile at the moment it leaves the barrel. Many BB guns and air rifles bought online exceed this threshold. Since 2018, the Supreme People’s Court and Supreme People’s Procuratorate have required that for air rifles with relatively low muzzle energy, factors such as appearance, material, price, intended use, and the owner’s awareness must be evaluated before determining whether a conviction is warranted. Official case example: The aforementioned couple sold “toy guns” at a market; 18 of the 43 seized guns met firearm standards. Due to insufficient evidence proving they knew these were firearms, they were not prosecuted on grounds of evidentiary uncertainty (nationwide).\n- Evidence grade: A\n- Sources: National People's Congress (2020). Criminal Law (as amended by the Criminal Law Amendment (11), Article 128). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2018). Regarding firearms powered by compressed gas, Reply on the Conviction and Sentencing Issues in Criminal Cases involving Air Guns and Lead Bullets (Fashi [2018] No. 8). ; Supreme People's Court of China (2018). Understanding and application of the "Reply". \n- Notes: The key factor in deciding not to prosecute this case was the determination that the couple “had no knowledge” of the items being firearms. It is difficult for adults who deliberately purchase BB guns or air rifles online to later claim they had no idea they were firearms. This section does not include any verified information on how crossbows or controlled knives are regulated, so no details are provided here.\nEvidence A. The key factor in deciding not to prosecute this case was the determination that the couple “had no knowledge” of the items being firearms. It is difficult for adults who deliberately purchase BB guns or air rifles online to later claim they had no idea they were firearms. This section does not include any verified information on how crossbows or controlled knives are regulated, so no details are provided here.\nPossible trade-off: The source summarizes the return this way: “Any BB gun or air rifle purchased online that meets or exceeds a muzzle energy threshold of 1.8 joules per square centimeter is classified as a firearm. Possessing such a gun without a permit can lead to a sentence of up to 3 years in prison; more serious cases may result in 3 to 7 years. In one case, a couple sold “toy guns” at a local market. Of the 43 guns seized, 18 were confirmed to meet firearm standards. Since there was insufficient evidence to prove they knew these items were firearms, they were not prosecuted due to evidentiary doubts.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第一百二十八条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n最高人民法院、最高人民检察院 (2018). 关于涉以压缩气体为动力的枪支、气枪铅弹刑事案件定罪量刑问题的批复（法释〔2018〕8 号）.: https://www.spp.gov.cn/xwfbh/wsfbt/201803/t20180328_372604.shtml\n最高人民法院 (2018). 《批复》的理解与适用.: https://www.court.gov.cn/zixun/xiangqing/88472.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-011 · Register drones with your real name first; never fly near airports, military zones, or restricted urban airspace, and don’t tamper with altitude limits ### 11. Register drones with your real name first; never fly near airports, military zones, or restricted urban airspace, and don’t tamper with altitude limits\n\n\n- Cost: Registering your drone is free and takes just a few minutes. Before every flight, check via official channels to confirm whether the area you plan to fly in is a restricted zone.\n- In plain terms: Flying a drone without proper registration can result in a fine of up to 200 yuan; repeat or serious violations may incur fines ranging from 2,000 to 20,000 yuan. Flying in restricted airspace without authorization carries a maximum fine of 500 yuan; in severe cases, the drone is confiscated and additional fines of 1,000–10,000 yuan apply. Serious violations may also lead to detention for 5–10 days. One individual paid to remove altitude restrictions on his drone, flew it to nearly 3,000 meters to capture cloud images, and posted the footage online; he was subsequently detained for 5 days.\n- Benefit: Operators who fly without registration may be ordered to correct the issue and face fines up to 200 yuan; repeat or serious violations can lead to fines of 2,000–20,000 yuan. Flying micro, light, or small drones in restricted airspace without approval results in an order to cease flight and a fine of up to 500 yuan; in severe cases, the drone is confiscated and fines of 1,000–10,000 yuan apply. Serious violations involving unauthorized flight in restricted zones may also result in detention for 5–10 days. Official examples include: Mr. Li paid to bypass altitude limits, flew his drone to nearly 3,000 meters to photograph clouds and posted the footage online; he was detained for 5 days. Mr. Zhang helped others bypass altitude and no‑fly zone restrictions on over 20 drones, earning more than 15,000 yuan; he was convicted of providing programs or tools used to illegally access or control computer systems, sentenced to 6 months in prison with a 1‑year probation period, and fined (nationwide, effective January 2024).\n- Evidence grade: A\n- Sources: State Council of China, Central Military Commission (2023). Interim Regulations on the Management of Unmanned Aircraft Flights (National Order No. 761, Articles 10, 19, 47, 51). ; National People's Congress Standing Committee (2025). Public Security Management Punishment Law (2025) (Revised in 2026, Article 46). ; Hubei Provincial Public Security Department (2026). Ministry of Public Security of China announced eight typical cases of cracking down on the illegal crimes of "black flying" of drones in accordance with the law (reprinted from People's Public Security News). \n- Notes: Micro and light drones may be flown in permitted airspace without prior approval. A micro drone is defined as one weighing less than 0.25 kilograms. Permitted airspace refers to all areas outside of restricted zones; airports, military installations, and government complexes are typically classified as restricted zones. The original Ministry of Public Security page detailing these rules could not be accessed at the time of writing; therefore, information was drawn from a republished page maintained by the Hubei Provincial Public Security Department.\nEvidence A. Micro and light drones may be flown in permitted airspace without prior approval. A micro drone is defined as one weighing less than 0.25 kilograms. Permitted airspace refers to all areas outside of restricted zones; airports, military installations, and government complexes are typically classified as restricted zones. The original Ministry of Public Security page detailing these rules could not be accessed at the time of writing; therefore, information was drawn from a republished page maintained by the Hubei Provincial Public Security Department.\nPossible trade-off: The source summarizes the return this way: “Flying a drone without proper registration can result in a fine of up to 200 yuan; repeat or serious violations may incur fines ranging from 2,000 to 20,000 yuan. Flying in restricted airspace without authorization carries a maximum fine of 500 yuan; in severe cases, the drone is confiscated and additional fines of 1,000–10,000 yuan apply. Serious violations may also lead to detention for 5–10 days. One individual paid to remove altitude restrictions on his drone, flew it to nearly 3,000 meters to capture cloud images, and posted the footage online; he was subsequently detained for 5 days.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院、中央军委 (2023). 无人驾驶航空器飞行管理暂行条例（国令第 761 号，第十、十九、四十七、五十一条）.: https://www.gov.cn/zhengce/content/202306/content_6888799.htm\n全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第四十六条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n湖北省公安厅 (2026). 公安部公布依法打击无人机「黑飞」违法犯罪八起典型案例（转载人民公安报）.: http://gat.hubei.gov.cn/bmdt/gayw/202602/t20260205_5870949.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-012 · Do not secretly film others, nor install cameras in rented apartments, homestays, or hotel rooms ### 12. Do not secretly film others, nor install cameras in rented apartments, homestays, or hotel rooms\n\n- Cost: There is no cost involved, nor does it require any time investment. Simply avoid secretly filming others or installing cameras in rented apartments, homestays, or hotel rooms.\n- In plain terms: Secretly watching, filming, or distributing someone else’s private information can lead to detention for up to 5 days, or a fine of up to 1000 yuan. For more serious cases, detention ranges from 5 to 10 days. Using dedicated secret filming equipment that results in severe consequences can result in a sentence of up to 2 years in prison. In one case, two individuals purchased secret filming equipment online and installed it in multiple rooms across three hotels to film remotely; they were sentenced to 1 year and 3 months and 1 year respectively. Installing surveillance cameras in your own home is permitted, but doing so in rooms used by others is prohibited.\n- Benefit: Those found guilty of secretly watching, filming, eavesdropping on, or distributing someone else’s private information face detention for up to 5 days, or a fine of up to 1000 yuan. For more serious cases, detention ranges from 5 to 10 days, plus an additional fine of up to 1000 yuan. Unlawful use of dedicated eavesdropping or secret filming equipment that causes serious harm can result in a sentence of up to 2 years in prison. Dedicated eavesdropping or secret filming equipment refers to devices specifically designed for covert listening or filming. Official case example: Yan Mouping and Yan Moujian purchased secret filming equipment online and installed it in multiple rooms across three hotels to film remotely; they were sentenced to 1 year and 3 months and 1 year respectively (nationwide).\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2025). Public Security Administration Punishment Law (amended in 2025, Article 50). ; National People's Congress (2020). Criminal Law (amended in accordance with the Criminal Law Amendment (Eleven), Article 284). ; Supreme People's Court of China (2024). Typical cases of illegal production, sale, use of eavesdropping, and photo-stealing equipment crimes (Case 2). \n- Notes: If any material secretly filmed is sold or distributed, additional charges such as producing or trafficking obscene materials for profit may apply; in the same batch of cases, one individual was sentenced to 10 years in prison. Installing surveillance cameras in your own home is permitted, but doing so in rooms used by others is prohibited.\nEvidence A. If any material secretly filmed is sold or distributed, additional charges such as producing or trafficking obscene materials for profit may apply; in the same batch of cases, one individual was sentenced to 10 years in prison. Installing surveillance cameras in your own home is permitted, but doing so in rooms used by others is prohibited.\nPossible trade-off: The source summarizes the return this way: “Secretly watching, filming, or distributing someone else’s private information can lead to detention for up to 5 days, or a fine of up to 1000 yuan. For more serious cases, detention ranges from 5 to 10 days. Using dedicated secret filming equipment that results in severe consequences can result in a sentence of up to 2 years in prison. In one case, two individuals purchased secret filming equipment online and installed it in multiple rooms across three hotels to film remotely; they were sentenced to 1 year and 3 months and 1 year respectively. Installing surveillance cameras in your own home is permitted, but doing so in rooms used by others is prohibited.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第五十条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十四条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n最高人民法院 (2024). 依法惩治非法生产、销售、使用窃听、窃照设备犯罪典型案例（案例二）.: https://www.court.gov.cn/shenpan/xiangqing/449581.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-013 · Mahjong and poker can be played — no rake, no banker role, no organizing paid games, no online gambling ### 13. Mahjong and poker can be played — no rake, no banker role, no organizing paid games, no online gambling\n\n\n- Cost: No expense at all. Small‑stakes games among friends are perfectly fine. There’s no rake, no banker duty, and no money collected for organizing the game. The hard part is resisting the urge to step in when someone else tries to run the game.\n- In plain terms: Playing low‑stakes card games with friends is completely legal. However, once you start taking a cut of the pot, acting as banker, or charging money to organize the game, the activity becomes illegal: anyone involved in gambling with relatively large stakes can face up to 5 days in detention or a fine of up to 1,000 yuan. Those who run gambling dens or make a living from gambling may be sentenced to up to 3 years in prison; casino operators can be sentenced to up to 5 years. Exactly what amount counts as “relatively large stakes” varies by region — there is no single national threshold.\n- Benefit: Providing facilities or services for gambling in order to make money, or taking part in gambling with relatively large stakes, can lead to up to 5 days in detention or a fine of up to 1,000 yuan. In more serious cases the penalty rises to 10–15 days in detention and a fine of 1,000–5,000 yuan. Organizing gambling sessions for profit or relying on gambling as a livelihood can result in up to 3 years in prison and a fine. Casino operators face up to 5 years in prison and a fine; repeat offenders may be sentenced to 5–10 years (nationwide).\n- Evidence grade: B\n- Sources: National People's Congress Standing Committee (2025). Public Security Administration Punishment Law (amended in 2025, Article 82). ; National People's Congress (2020). Criminal Law (amended in accordance with the Criminal Law Amendment (Eleven), Article 303). ; Standing Committee of the National People's Congress (2020). Criminal Law Amendment (11) (Article 36, the prison term for opening a casino is increased to less than five years, and between five years and less than ten years). \n- Notes: Because there is no uniform national definition of “relatively large stakes” — each region sets its own limit — this recommendation is rated B only. Taking a cut of the pot or acting as an intermediary for online gambling platforms is often treated as running a casino under the law. The original judicial interpretations cited here have not been independently verified, and no official case examples could be found.\nEvidence B. Because there is no uniform national definition of “relatively large stakes” — each region sets its own limit — this recommendation is rated B only. Taking a cut of the pot or acting as an intermediary for online gambling platforms is often treated as running a casino under the law. The original judicial interpretations cited here have not been independently verified, and no official case examples could be found.\nPossible trade-off: The source summarizes the return this way: “Playing low‑stakes card games with friends is completely legal. However, once you start taking a cut of the pot, acting as banker, or charging money to organize the game, the activity becomes illegal: anyone involved in gambling with relatively large stakes can face up to 5 days in detention or a fine of up to 1,000 yuan. Those who run gambling dens or make a living from gambling may be sentenced to up to 3 years in prison; casino operators can be sentenced to up to 5 years. Exactly what amount counts as “relatively large stakes” varies by region — there is no single national threshold.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第八十二条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第三百零三条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n全国人大常委会 (2020). 刑法修正案（十一）（第三十六条，开设赌场刑期提高到五年以下、五年以上十年以下）.: https://www.spp.gov.cn/zdgz/202012/t20201227_503682.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-014 · Do not eat wild animals; do not buy, sell, or keep protected species as pets ### 14. Do not eat wild animals; do not buy, sell, or keep protected species as pets\n\n- Cost: No cost involved. Only purchase pets that are legally sourced and bred in captivity.\n- In plain terms: If you eat a nationally protected animal, the animal will be confiscated and you will be fined 2 to 20 times its market value. Those who purchase, transport, or sell precious and endangered animals face up to 5 years in prison; repeat offenders may be sentenced to 5 to 10 years. However, this rule does not apply to animals bred in captivity: in one case, three breeders sold over 40 captive-bred rose-ringed parakeets worth less than 400 yuan total, and prosecutors chose not to press charges. This exemption does not cover animals caught in the wild or those with unclear origins.\n- Benefit: Consuming or purchasing nationally protected wildlife results in confiscation of the animal and a fine of 2 to 20 times its value. Breeding such animals without a permit also leads to confiscation and a fine of 1 to 10 times the animal’s value. Illegal trade of protected species and their products carries up to 5 years in prison and financial penalties; repeat offenders face 5 to 10 years, and those committing especially serious violations may be sentenced to over 10 years. Hunting, buying, transporting, or selling other terrestrial wildlife for consumption is punishable by up to 3 years in prison if done on a large scale. A notable case: in 2021, three breeders sold over 40 captive-bred rose-ringed parakeets (a second-class protected species) worth less than 400 yuan total, and prosecutors decided not to prosecute. Since 2022, China’s top courts have clarified that animals bred in captivity at scale for pet trade generally do not constitute a crime nationwide.\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2022). Wildlife Protection Law (revised in 2022, Articles 31, 51, 53). (Reprinted by the Ministry of Ecology and Environment); National People's Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (Eleven), Article 341). ; Standing Committee of the National People’s Congress (2020). Criminal Law Amendment (Eleven) (Article 41, i.e. Criminal Law, Article 341, Paragraph 3). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2022). Interpretation of Several Issues Concerning the Application of Law in Handling Criminal Cases of Damage to Wildlife Resources (Fa Interpretation [2022] No. 12, Article 13). ; Supreme People's Procuratorate of China (2023). Small parrot case, major people's livelihood case. \n- Notes: The exemption from criminal liability applies only to animals bred in captivity and sold as pets. It does not cover animals caught in the wild or those with unclear origins. The official list of protected species determines eligibility; checking this list before purchase can prevent future legal trouble.\nEvidence A. The exemption from criminal liability applies only to animals bred in captivity and sold as pets. It does not cover animals caught in the wild or those with unclear origins. The official list of protected species determines eligibility; checking this list before purchase can prevent future legal trouble.\nPossible trade-off: The source summarizes the return this way: “If you eat a nationally protected animal, the animal will be confiscated and you will be fined 2 to 20 times its market value. Those who purchase, transport, or sell precious and endangered animals face up to 5 years in prison; repeat offenders may be sentenced to 5 to 10 years. However, this rule does not apply to animals bred in captivity: in one case, three breeders sold over 40 captive-bred rose-ringed parakeets worth less than 400 yuan total, and prosecutors chose not to press charges. This exemption does not cover animals caught in the wild or those with unclear origins.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2022). 野生动物保护法（2022 年修订，第三十一、五十一、五十三条）.: https://www.mee.gov.cn/ywgz/fgbz/fl/202302/t20230220_1016885.shtml\n全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第三百四十一条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n全国人大常委会 (2020). 刑法修正案（十一）（第四十一条，即刑法第三百四十一条第三款）.: https://www.spp.gov.cn/zdgz/202012/t20201227_503682.shtml\n最高人民法院、最高人民检察院 (2022). 关于办理破坏野生动物资源刑事案件适用法律若干问题的解释（法释〔2022〕12 号，第十三条）.: https://www.spp.gov.cn/spp/xwfbh/wsfbt/202204/t20220407_553506.shtml\n最高人民检察院 (2023). 鹦鹉小案 民生大案.: https://www.spp.gov.cn/spp/zdgz/202302/t20230211_601023.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-015 · You cannot detain or confine someone to collect a debt, nor follow them home and refuse to leave ### 15. You cannot detain or confine someone to collect a debt, nor follow them home and refuse to leave\n\n\n- Cost: There is no cost. If someone owes you money and refuses to pay, you can file a lawsuit in court. For guidance on drafting an IOU, see Section 8, Article 18. The real challenge is resisting the urge to physically restrain or follow the debtor home when they try to evade payment.\n\n- In plain terms: The money truly belongs to you, but you still cannot detain or confine the debtor. Laws explicitly state that detaining or confining someone solely to collect a debt is treated as illegal imprisonment. In minor cases, offenders face 10–15 days of detention plus fines ranging from 1,000 to 2,000 yuan. If the act constitutes illegal imprisonment, penalties include up to 3 years in prison; serious injury results in 3–10 years, and death warrants 10+ years. To collect a debt, always file a lawsuit in court.\n\n- Benefit: Illegally restricting another person’s freedom, unlawfully entering their home, or conducting unauthorized searches leads to 10–15 days of detention and fines of 1,000–2,000 yuan. Less severe cases incur 5–10 days of detention and fines under 1,000 yuan. Illegal imprisonment is punishable by up to 3 years in prison, short-term detention, restricted movement, or loss of political rights. Severe injury or death brings 3–10 years or 10+ years respectively. These same penalties apply even when debt collection is legitimate (nationwide).\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2025). Public Security Administration Punishment Law (amended in 2025, Article 47). ; National People's Congress (2020). Criminal Law (amended in accordance with the Criminal Law Amendment (Eleven), Article 238). \n\n- Notes: The statement “They truly owe me money” holds no legal weight here. Laws explicitly classify debt-related detentions as illegal imprisonment. Multiple court rulings on China’s judicial portal show individuals detained for up to 1 year while attempting to collect lawful debts. At the time of writing, this portal was inaccessible, so no citations could be included.\nEvidence A. The statement “They truly owe me money” holds no legal weight here. Laws explicitly classify debt-related detentions as illegal imprisonment. Multiple court rulings on China’s judicial portal show individuals detained for up to 1 year while attempting to collect lawful debts. At the time of writing, this portal was inaccessible, so no citations could be included.\nPossible trade-off: The source summarizes the return this way: “The money truly belongs to you, but you still cannot detain or confine the debtor. Laws explicitly state that detaining or confining someone solely to collect a debt is treated as illegal imprisonment. In minor cases, offenders face 10–15 days of detention plus fines ranging from 1,000 to 2,000 yuan. If the act constitutes illegal imprisonment, penalties include up to 3 years in prison; serious injury results in 3–10 years, and death warrants 10+ years. To collect a debt, always file a lawsuit in court.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第四十七条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百三十八条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-016 · Do not lend your ID card, do not use someone else’s ID card, and do not register, open accounts, or buy tickets using another person’s documents. ### 16. Do not lend your ID card, do not use someone else’s ID card, and do not register, open accounts, or buy tickets using another person’s documents.\n\n- Cost: No expense involved. If someone asks to borrow it, simply refuse. If a copy is required, clearly note on the copy what specific purpose it is intended for.\n- In plain terms: Lending, renting, or transferring your resident ID card to another person results in a warning and a fine of up to 200 yuan. Using someone else’s ID card or an ID card obtained fraudulently carries a fine of 200–1,000 yuan or detention for up to 10 days. In situations requiring real-name registration—such as buying train tickets or checking into hotels—using a forged or someone else’s ID card may, in serious cases, lead to criminal penalties including detention or surveillance.\n- Benefit: Lending, renting, or transferring one’s resident ID card to another person results in a warning and a fine of up to 200 yuan. Using someone else’s ID card or an ID card obtained fraudulently carries a fine of 200–1,000 yuan or detention for up to 10 days. The same penalties apply to buying, selling, or using forged or altered ID cards. Many situations legally require presentation of identification; using forged, altered, or stolen documents in such cases can lead to criminal sentencing. Such documents include ID cards, passports, social insurance cards, and driver’s licenses. Penalties may include detention (short-term imprisonment) or surveillance (restrictions on movement without imprisonment), often combined with a fine; in some cases only a fine is imposed nationwide.\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2011). Resident Identity Card Law (Amended in 2011, Articles 16 and 17). (Reprinted by the Beijing Municipal Public Security and Transportation Bureau); National People's Congress (2020). Criminal Law (According to the Criminal Law Amendment (11) (Amended, Article 280-1). ; State Council of China (2002). Regulations on the Management of Internet Access Service Business Places (National Decree No. 363, Article 23). \n- Notes: Lending your ID card could allow it to be used to register a company or open bank accounts; the consequences of such actions are described in Sections 8.28 and 8.8 (do not serve as a nominal legal representative or lend your bank card to others). Using someone else’s ID card to buy train tickets or check into hotels falls under activities requiring valid identification per law. No official case examples were found for this provision. When using internet cafés, always present your own ID; cafés must verify and record ID details, retaining records for at least 60 days for inspection by police and cultural authorities. Any activity performed on a computer using someone else’s ID is legally attributed to that person.\nEvidence A. Lending your ID card could allow it to be used to register a company or open bank accounts; the consequences of such actions are described in Sections 8.28 and 8.8 (do not serve as a nominal legal representative or lend your bank card to others). Using someone else’s ID card to buy train tickets or check into hotels falls under activities requiring valid identification per law. No official case examples were found for this provision. When using internet cafés, always present your own ID; cafés must verify and record ID details, retaining records for at least 60 days for inspection by police and cultural authorities. Any activity performed on a computer using someone else’s ID is legally attributed to that person.\nPossible trade-off: The source summarizes the return this way: “Lending, renting, or transferring your resident ID card to another person results in a warning and a fine of up to 200 yuan. Using someone else’s ID card or an ID card obtained fraudulently carries a fine of 200–1,000 yuan or detention for up to 10 days. In situations requiring real-name registration—such as buying train tickets or checking into hotels—using a forged or someone else’s ID card may, in serious cases, lead to criminal penalties including detention or surveillance.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2011). 居民身份证法（2011 年修正，第十六、十七条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/203777/index.html\n全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十条之一）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n国务院 (2002). 互联网上网服务营业场所管理条例（国令第 363 号，第二十三条）.: http://www.gov.cn/gongbao/content/2002/content_61788.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-017 · Cooperate when stopped or taken away by police — don’t push, hit, or grab their body cameras; especially if you’ve been drinking, stay calm. ### 17. Cooperate when stopped or taken away by police — don’t push, hit, or grab their body cameras; especially if you’ve been drinking, stay calm.\n\n\n- Cost: No cost at all. Simply refrain from any actions on the spot. If you have complaints, you can raise them later — file a complaint, apply for administrative reconsideration, or even sue in court. The hard part is keeping your temper in check during those few minutes of being stopped, particularly when you’re under the influence of alcohol.\n\n- In plain terms: Simply refusing to comply with police orders can result in a warning or a fine of up to 500 yuan; more serious cases may lead to detention for 5 to 10 days. Using physical force against officers falls into a separate category: biting, slapping, kicking, tackling, or throwing objects that cause even minor injuries is classified as violent assault on police, punishable by up to 3 years in prison. If weapons, controlled knives, or a vehicle are used, the sentence rises to 3 to 7 years. Simple acts like pulling away or resisting lightly do not count as violence.\n\n- Benefit: Refusing to comply with lawful police orders carries a warning or a fine of up to 500 yuan; repeat or more serious offenses can bring detention for 5 to 10 days plus an additional fine of up to 1,000 yuan. When the officers involved are regular police, penalties become stricter. Committing violent acts against officers performing their duties is punishable by up to 3 years in prison; using weapons, knives, or a vehicle to endanger their safety can lead to 3 to 7 years behind bars. Only actions that result in actual physical harm — such as biting, slapping, kicking, tackling, or throwing objects — qualify as “violent assault.” Merely trying to pull away or resisting lightly does not meet this threshold (applies nationwide).\n\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (2025). Public Security Administration Punishment Law (Revised in 2025, Article 61). ; National People's Congress Standing Committee (2020). Criminal Law Amendment (11) (Article 31, Paragraph 5 of Article 277 of the Criminal Law). ; National People’s Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (Eleven), Article 277). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2025). Interpretation of Several Issues Concerning the Application of Law in Handling Criminal Cases of Assault on Police (Gao Ji Fa Shi Zi [2025] No. 1, Articles 1, 8, and 12). ; Supreme People's Procuratorate of China (2021). The crime of assaulting a police officer was sentenced to one month in prison, and the procuratorate approved the arrest of 405 people. \n\n- Notes: According to a 2021 report by China’s Supreme People’s Procuratorate, in the first month after laws specifically criminalizing assaults on police took effect, 405 arrests were approved. In Jiangsu Province, 47.6% of 42 reported cases involved individuals acting out while intoxicated. In Hubei Province, 12 out of 16 cases involved only minor physical contact such as punching, slapping, or biting. Attacking auxiliary police officers is also treated under the crime of obstructing official duties. No official case examples detailing individual circumstances were found for this specific provision.\nEvidence A. According to a 2021 report by China’s Supreme People’s Procuratorate, in the first month after laws specifically criminalizing assaults on police took effect, 405 arrests were approved. In Jiangsu Province, 47.6% of 42 reported cases involved individuals acting out while intoxicated. In Hubei Province, 12 out of 16 cases involved only minor physical contact such as punching, slapping, or biting. Attacking auxiliary police officers is also treated under the crime of obstructing official duties. No official case examples detailing individual circumstances were found for this specific provision.\nPossible trade-off: The source summarizes the return this way: “Simply refusing to comply with police orders can result in a warning or a fine of up to 500 yuan; more serious cases may lead to detention for 5 to 10 days. Using physical force against officers falls into a separate category: biting, slapping, kicking, tackling, or throwing objects that cause even minor injuries is classified as violent assault on police, punishable by up to 3 years in prison. If weapons, controlled knives, or a vehicle are used, the sentence rises to 3 to 7 years. Simple acts like pulling away or resisting lightly do not count as violence.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第六十一条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n全国人大常委会 (2020). 刑法修正案（十一）（第三十一条，即刑法第二百七十七条第五款）.: https://www.spp.gov.cn/zdgz/202012/t20201227_503682.shtml\n全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百七十七条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n最高人民法院、最高人民检察院 (2025). 关于办理袭警刑事案件适用法律若干问题的解释（高检发释字〔2025〕1 号，第一、八、十二条）.: https://www.spp.gov.cn/xwfbh/wsfbt/202501/t20250116_679579.shtml\n最高人民检察院 (2021). 袭警罪入刑一月 检察机关批捕 405 人.: https://www.spp.gov.cn/xwfbh/wsfbh/202105/t20210517_518308.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-018 · Sexual relations with anyone under 14 are illegal; “she consented” is not a defense ### 18. Sexual relations with anyone under 14 are illegal; “she consented” is not a defense\n\n- Cost: No cost at all. If you’re unsure about the other person’s age, do not engage in any sexual activity.\n- In plain terms: Any sexual contact with a person under 14 is treated as rape, regardless of whether they consented. Such acts incur harsher penalties, with a baseline sentence of 3 to 10 years in prison. If the victim is under 12, it is automatically assumed that the perpetrator “should have known” their age. For victims aged 12 to 14, if the perpetrator can tell from their physical development, speech, behavior, or clothing that they are minors, and still proceeds, they are deemed to have “known” the victim was underage. The exception of “genuinely unaware of the victim’s age” is strictly limited in application.\n- Benefit: Sexual contact with anyone under 14 is classified as rape and punished more severely, with a standard sentence of 3 to 10 years. According to official judicial guidelines, any use of violence or coercion to commit such acts counts as rape, regardless of whether the perpetrator knew the victim was a minor. Without coercion, it is automatically assumed that perpetrators know the victim is under 12. For victims aged 12 to 14, if the perpetrator can tell from their physical traits, speech, behavior, or clothing that they are minors and still proceeds, they are deemed to have “known” the victim was underage. The exception of “genuinely unaware of the victim’s age” is strictly limited nationwide.\n- Evidence grade: A\n- Sources: National People's Congress (2020). Criminal Law (Amended under the Criminal Law Amendment (Eleven), Article 236). ; Supreme People's Court of China (2015). Reply to "Whether sexual relations with girls under the age of fourteen must be known to constitute a crime". \n- Notes: At the time of writing, the original documents issued by the Supreme People’s Court and other judicial authorities regarding handling criminal cases involving sexual abuse of minors, as well as the 2003 official reply from the Supreme People’s Court, could not be accessed. Therefore, the criteria for determining “knowledge of the victim’s age” cited here are based on an official response posted on the Supreme People’s Court website. The legal texts use the term “minor girl.” This guideline applies to all perpetrators, regardless of gender.\nEvidence A. At the time of writing, the original documents issued by the Supreme People’s Court and other judicial authorities regarding handling criminal cases involving sexual abuse of minors, as well as the 2003 official reply from the Supreme People’s Court, could not be accessed. Therefore, the criteria for determining “knowledge of the victim’s age” cited here are based on an official response posted on the Supreme People’s Court website. The legal texts use the term “minor girl.” This guideline applies to all perpetrators, regardless of gender.\nPossible trade-off: The source summarizes the return this way: “Any sexual contact with a person under 14 is treated as rape, regardless of whether they consented. Such acts incur harsher penalties, with a baseline sentence of 3 to 10 years in prison. If the victim is under 12, it is automatically assumed that the perpetrator “should have known” their age. For victims aged 12 to 14, if the perpetrator can tell from their physical development, speech, behavior, or clothing that they are minors, and still proceeds, they are deemed to have “known” the victim was underage. The exception of “genuinely unaware of the victim’s age” is strictly limited in application.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百三十六条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n最高人民法院 (2015). 关于「与十四周岁以下幼女发生性关系是否要明知才构成犯罪」的答复.: https://www.court.gov.cn/hudong/xiangqing/13363.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-019 · Do the math before you hit someone: detention, fines, and prison time ### 19. Do the math before you hit someone: detention, fines, and prison time\n\n- Cost: There’s no monetary cost or time investment required. The hard part is those few seconds right before you decide to strike.\n- In plain terms: The immediate consequences of throwing a single punch: detention for 5 to 10 days plus a fine of 500 to 1,000 yuan. If the injury is classified as minor, it becomes a criminal offense, leading to up to 3 years in prison; for serious injuries, the sentence ranges from 3 to 10 years. Additional financial costs apply: one individual who broke three ribs in another person was required to pay 113,000 yuan to settle the case out of court, thereby avoiding prosecution. Another person who fractured the radius bone in a victim’s arm received a 10-month prison sentence after refusing to pay compensation.\n- Benefit: For simple assaults or intentional harm, offenders face detention for 5 to 10 days and fines of 500 to 1,000 yuan. Those who act in groups, target vulnerable individuals such as pregnant women, the elderly, or children, repeat offenders, or individuals who assault multiple victims at once receive harsher penalties: detention for 10 to 15 days and fines of 1,000 to 2,000 yuan. Minor injuries trigger criminal liability for intentional harm, resulting in up to 3 years of imprisonment, short-term detention, or restricted freedom without incarceration. Serious injuries carry sentences from 3 to 10 years. Civilly, offenders must pay for medical care, lost wages, nursing services, transportation, hospital meal allowances, and nutritional support. In cases resulting in permanent disability, additional compensation based on 20 years of average urban disposable income (adjusted downward after age 60 and capped at 5 years for those over 75) must also be paid. In 2022, Chinese prosecutors handled over 70,000 minor injury cases, most stemming from family disputes, neighborhood conflicts, or isolated incidents. Notable examples include Lu, who broke three ribs (minor injury level 2) and avoided prosecution after paying 113,000 yuan in compensation; and Shi, who fractured a radius bone (minor injury level 2) and received a 10-month sentence due to his refusal to compensate the victim. (National regulations effective 1 January 2026.)\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (2025). Public Security Administration Punishment Law (Revised in 2025, Article 9, 51). ; National People's Congress (1997). Criminal Law (Article 234). ; Supreme People's Court of China (2022 Revised). Interpretation of Several Issues Concerning the Applicable Law in the Trial of Personal Injury Compensation Cases (Fa Interpretation [2022] No. 14, Articles 6 to 12, 15). ; Supreme People's Procuratorate of China, Ministry of Public Security of China (2023). Guidance on properly handling minor injury cases in accordance with the law. ; Supreme People's Procuratorate of China (2023). Typical cases of procuratorial organs properly handling minor injury cases in accordance with the law. \n- Notes: For guidance on conflict prevention, why initiating violence is disadvantageous, and the limits of self-defense, refer to Section 8, Article 10. This section solely outlines financial and legal consequences. Information on retaliatory violence is provided in Sections 8, Articles 11 through 14. In minor disputes arising from interpersonal conflicts, police may facilitate mediation. Even when compensation is paid and accepted, offenders still face legal penalties; such payments do not exempt them from punishment. The precise criteria defining “minor injury” are set by official assessment standards not detailed here. Actual compensation amounts for lost wages and nursing services depend on individual circumstances and lack standardized figures.\nEvidence A. For guidance on conflict prevention, why initiating violence is disadvantageous, and the limits of self-defense, refer to Section 8, Article 10. This section solely outlines financial and legal consequences. Information on retaliatory violence is provided in Sections 8, Articles 11 through 14. In minor disputes arising from interpersonal conflicts, police may facilitate mediation. Even when compensation is paid and accepted, offenders still face legal penalties; such payments do not exempt them from punishment. The precise criteria defining “minor injury” are set by official assessment standards not detailed here. Actual compensation amounts for lost wages and nursing services depend on individual circumstances and lack standardized figures.\nPossible trade-off: The source summarizes the return this way: “The immediate consequences of throwing a single punch: detention for 5 to 10 days plus a fine of 500 to 1,000 yuan. If the injury is classified as minor, it becomes a criminal offense, leading to up to 3 years in prison; for serious injuries, the sentence ranges from 3 to 10 years. Additional financial costs apply: one individual who broke three ribs in another person was required to pay 113,000 yuan to settle the case out of court, thereby avoiding prosecution. Another person who fractured the radius bone in a victim’s arm received a 10-month prison sentence after refusing to pay compensation.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第九、五十一条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n全国人大 (1997). 刑法（第二百三十四条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\n最高人民法院 (2022 修正). 关于审理人身损害赔偿案件适用法律若干问题的解释（法释〔2022〕14 号，第六至十二、十五条）.: https://www.court.gov.cn/zixun/xiangqing/357071.html\n最高人民检察院、公安部 (2023). 关于依法妥善办理轻伤害案件的指导意见.: https://www.spp.gov.cn/spp/xwfbh/wsfbt/202303/t20230302_604352.shtml\n最高人民检察院 (2023). 检察机关依法妥善办理轻伤害案件典型案例.: https://www.spp.gov.cn/xwfbh/dxal/202303/t20230302_605116.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-020 · If parents cannot care for their newborn, the only legal option is to register the adoption with the civil affairs bureau: paying someone to hand over the child may be prosecuted as child trafficking, while abandoning the child constitutes abandonment. ### 20. If parents cannot care for their newborn, the only legal option is to register the adoption with the civil affairs bureau: paying someone to hand over the child may be prosecuted as child trafficking, while abandoning the child constitutes abandonment.\n\n\n- Cost: There is no monetary cost. However, submitting documents to a civil affairs bureau at or above the county level, waiting for review, and undergoing an adoption assessment all require time and effort.\n\n- In plain terms: There is a legal way out for parents who cannot raise their child, but it is limited to registering the adoption with the civil affairs bureau; the adoption relationship becomes official only on the date of registration. Privately handing over a child — especially for payment — can transform what appears to be “voluntary placement” into child trafficking, a crime punishable by a minimum sentence of five years. Conversely, leaving a child unattended and refusing to provide care may be classified as abandonment, carrying a maximum penalty of five years.\n\n- Benefit: Article 240 of the Criminal Law states: “Whoever traffics in women or children shall be sentenced to not less than five years but not more than ten years of fixed-term imprisonment and shall also be fined. In cases involving aggravating circumstances, the sentence shall be not less than ten years of fixed-term imprisonment or life imprisonment, with a fine or confiscation of property; in especially serious cases, the offender shall be sentenced to death, with property also confiscated.” Article 17 of the “Opinions on Punishing Crimes of Trafficking in Women and Children” clarifies how to distinguish between voluntary placement and trafficking, emphasizing that the decisive factor is whether the perpetrator seeks illegal profit. Three scenarios qualify as selling one’s own child: (1) using childbirth as a means to profit and then selling the child; (2) knowingly transferring the child to someone without any intention of raising him/her, solely for monetary gain; (3) accepting sums far exceeding reasonable “support fees” or “gratitude payments.” Conversely, if no profit motive exists and the transfer is motivated by genuine hardship, with only modest compensation paid, it remains lawful placement. Article 261 of the Criminal Law further stipulates: “Any person who, being obliged to care for an elderly, young, sick, or otherwise dependent individual, refuses to do so under egregious circumstances shall be sentenced to not more than five years of fixed-term imprisonment, criminal detention, or public surveillance.” Under Article 1094 of the Civil Code, only three parties may legally place a child for adoption: guardians of orphans, child welfare institutions, and biological parents unable to care for their child. Finally, Article 1105 mandates that adoption must be registered with a civil affairs bureau at or above the county level; the adoption relationship becomes effective only upon such registration.\n\n- Evidence grade: A\n- Sources: National People's Congress (1997). Criminal Law (Articles 240, 261). ; Supreme People's Court of China, Supreme People's Procuratorate of China, Ministry of Public Security of China, Ministry of Justice of China (2010). Opinions on Punishing the Crime of Abduction and Trafficking of Women and Children in accordance with the Law (Fafa [2010] No. 7, Article 17). Supreme People's Court of China official website ; National People's Congress (2020). Civil Code (Articles 1094, 1105). Yancheng City People's Government reproduces the full text of the adoption chapter \n\n- Notes: This section does not address whether or not to have children; it solely outlines the legal pathway following childbirth. The recommended sequence is as follows: first, give birth in a hospital; prenatal care and delivery details are covered in Section 27. The birth certificate is a prerequisite for all subsequent procedures. Second, if placement is desired, contact the civil affairs bureau directly — never use intermediaries. Any transfer of money may alter the legal characterization of the act. Should suicidal thoughts or intentions to harm the child arise within the first year postpartum, immediate emergency care is required. A list of hospitals to visit during pregnancy and after delivery appears in Section 27, item 7. The 42‑day postpartum checkup also serves as a screening for postpartum depression (Section 27, item 16). In case of suicidal ideation, call 12356 (Section 1, item 25). No concrete case examples are provided here; official case studies involving trafficking of one’s own children were not individually verified for this edition, so only statutory provisions and excerpts from relevant opinions are cited.\nEvidence A. This section does not address whether or not to have children; it solely outlines the legal pathway following childbirth. The recommended sequence is as follows: first, give birth in a hospital; prenatal care and delivery details are covered in Section 27. The birth certificate is a prerequisite for all subsequent procedures. Second, if placement is desired, contact the civil affairs bureau directly — never use intermediaries. Any transfer of money may alter the legal characterization of the act. Should suicidal thoughts or intentions to harm the child arise within the first year postpartum, immediate emergency care is required. A list of hospitals to visit during pregnancy and after delivery appears in Section 27, item 7. The 42‑day postpartum checkup also serves as a screening for postpartum depression (Section 27, item 16). In case of suicidal ideation, call 12356 (Section 1, item 25). No concrete case examples are provided here; official case studies involving trafficking of one’s own children were not individually verified for this edition, so only statutory provisions and excerpts from relevant opinions are cited.\nPossible trade-off: The source summarizes the return this way: “There is a legal way out for parents who cannot raise their child, but it is limited to registering the adoption with the civil affairs bureau; the adoption relationship becomes official only on the date of registration. Privately handing over a child — especially for payment — can transform what appears to be “voluntary placement” into child trafficking, a crime punishable by a minimum sentence of five years. Conversely, leaving a child unattended and refusing to provide care may be classified as abandonment, carrying a maximum penalty of five years.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (1997). 刑法（第二百四十、二百六十一条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\n最高人民法院、最高人民检察院、公安部、司法部 (2010). 关于依法惩治拐卖妇女儿童犯罪的意见（法发〔2010〕7 号，第 17 条）. 最高人民法院官网: https://www.court.gov.cn/fabu/xiangqing/977.html\n全国人大 (2020). 民法典（第一千零九十四、一千一百零五条）. 盐城市人民政府转载收养编全文: https://xxgk.yczf.gov.cn/xzf/ycmzj/fdzdgknr/fgwj_41995/202112/t20211203_1506640.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-021 · Don’t fabricate accidents or exaggerate damages to defraud insurance payouts: this is insurance fraud, and anyone helping you testify, assess damage, or repair your vehicle is equally liable. ### 21. Don’t fabricate accidents or exaggerate damages to defraud insurance payouts: this is insurance fraud, and anyone helping you testify, assess damage, or repair your vehicle is equally liable.\n\n\n- Cost: There is no cost and no time required. All you have to do is simply refrain from committing this act.\n\n- In plain terms: Deliberately fabricating an accident or inflating the extent of damage to obtain insurance money is a criminal act of insurance fraud. If the amount involved is relatively large, the offender faces up to five years in prison and a fine ranging from 10,000 to 100,000 yuan. Even seeking outside help does not exempt you from liability: anyone who provides false testimony, damage assessments, or property evaluations to assist in the fraud is treated as an accomplice and prosecuted alongside you. In a case from Xuancheng, Anhui, eight individuals including Wang were sentenced to between two and four years in prison and fined 10,000 yuan each. The judgment in this case was issued on September 26, 2019.\n\n- Benefit: Article 198 of the Criminal Law outlines five specific scenarios constituting insurance fraud. (1) The policyholder invents a completely nonexistent insured object. (2) The policyholder, insured, or beneficiary fabricates false causes for an actual accident or exaggerates its impact. (3) An accident that never occurred is falsely reported. (4) The policyholder or insured deliberately causes property damage to trigger a claim. (5) The policyholder or beneficiary intentionally causes the death, injury, or illness of the insured. For relatively large sums, offenders receive up to five years in prison and a fine of 10,000–100,000 yuan; for significantly larger sums or severe circumstances, the sentence rises to 5–10 years with a 20,000–200,000 yuan fine; for especially massive sums or grave consequences, the penalty exceeds ten years, with fines up to 200,000 yuan or confiscation of assets. This same article also holds any third parties who knowingly issue false documentation to facilitate fraud accountable as accomplices. Article 27 of the Insurance Law stipulates that insurers may void contracts and withhold premiums if false claims are filed without any actual incident. Should fraudulent documentation or exaggerated damage claims be submitted, insurers are not obligated to pay for the inflated portion and may demand repayment of any prior payouts. In a notable case, eight individuals were convicted of insurance fraud and fined 10,000 yuan each after a court overturned an earlier ruling that awarded over 70,000 yuan in compensation; the original judgment had been secured through forged vehicle transfer documents. The Anti-Insurance Fraud Measures, issued on July 31, 2024, mandate that both underwriting and claims departments actively monitor risk indicators while developing industry-wide fraud detection platforms and intelligence hubs. These systems are designed to flag suspicious patterns, which are then investigated by professional associations, anti-fraud agencies, and insurers. Cases suspected of criminal intent must be reported to law enforcement, while regulatory authorities are required to strengthen coordination between administrative enforcement and criminal prosecution.\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress. Criminal Law of the People's Republic of China (Consolidated text as amended by the Eleventh Amendment to the Criminal Law) Article 198. ; Standing Committee of the National People's Congress (revised in 2015). Article 27 of the Insurance Law of the People's Republic of China. ; National Financial Regulatory Administration of China (2024). Notice on the issuance of the "Anti-Insurance Fraud Work Measures". ; The Anhui Provincial People’s Procuratorate reprinted the "Legal Daily" (2020-01-13). The case of killing his wife and defrauding her of bail was revealed. \n\n- Notes: Several seemingly harmless practices actually fall under these five categories. For instance, asking a repair shop to overstate repair costs after a minor accident, attributing pre-existing damage to the incident, staging a collision with a friend, or fabricating an accident entirely. Regarding auto insurance, refer to Section 5, Article 26 for optimal coverage levels. In cases involving intentional harm to insured family members, multiple charges apply, as detailed in Section 8, Article 38. Separate regulations govern medical insurance fraud: unauthorized use of yibao (basic medical insurance) cards or illicitly withdrawing funds from personal medical accounts is also classified as fraud, as noted in Section 5, Article 13.\nEvidence A. Several seemingly harmless practices actually fall under these five categories. For instance, asking a repair shop to overstate repair costs after a minor accident, attributing pre-existing damage to the incident, staging a collision with a friend, or fabricating an accident entirely. Regarding auto insurance, refer to Section 5, Article 26 for optimal coverage levels. In cases involving intentional harm to insured family members, multiple charges apply, as detailed in Section 8, Article 38. Separate regulations govern medical insurance fraud: unauthorized use of yibao (basic medical insurance) cards or illicitly withdrawing funds from personal medical accounts is also classified as fraud, as noted in Section 5, Article 13.\nPossible trade-off: The source summarizes the return this way: “Deliberately fabricating an accident or inflating the extent of damage to obtain insurance money is a criminal act of insurance fraud. If the amount involved is relatively large, the offender faces up to five years in prison and a fine ranging from 10,000 to 100,000 yuan. Even seeking outside help does not exempt you from liability: anyone who provides false testimony, damage assessments, or property evaluations to assist in the fraud is treated as an accomplice and prosecuted alongside you. In a case from Xuancheng, Anhui, eight individuals including Wang were sentenced to between two and four years in prison and fined 10,000 yuan each. The judgment in this case was issued on September 26, 2019.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会. 中华人民共和国刑法（经刑法修正案十一修正的整合文本）第一百九十八条.: https://flk.npc.gov.cn/detail?id=ff808181796a636a0179822a19640c92\n全国人大常委会 (2015 修正). 中华人民共和国保险法第二十七条.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7c4060811\n国家金融监督管理总局 (2024). 关于印发《反保险欺诈工作办法》的通知.: https://www.gov.cn/gongbao/2024/issue_11586/202409/content_6975080.html\n安徽省人民检察院转载《法制日报》(2020-01-13). 杀妻骗保牵出案中案.: http://www.ah.jcy.gov.cn/jczt/jjslhyqkjc/mtjj/202001/t20200113_2758841.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-022 · Don’t sell your own organs, and don’t help others find donors: a kidney brings in just over $20,000, but the same kidney can be sold to a patient for $200,000. All proceeds are seized, plus a fine of 10–20 times the transaction amount. ### 22. Don’t sell your own organs, and don’t help others find donors: a kidney brings in just over $20,000, but the same kidney can be sold to a patient for $200,000. All proceeds are seized, plus a fine of 10–20 times the transaction amount.\n\n\n- Cost: There’s no expense or time involved. All you have to do is simply refrain from doing it.\n\n- In plain terms: There is no legal way to “match donors online and pay cash on the spot.” Living donors may only give organs to their spouses, direct blood relatives, or collateral relatives within three generations. Financially, it’s a poor deal: in a Beijing case, kidney sellers received only $20,000–$25,000, while the same kidney fetched $180,000–$220,000 when sold to a patient. All money earned is confiscated, followed by a fine of 10–20 times that amount. The physical toll of losing a kidney is described in Section 1, Item 35 (the remaining kidney then has to perform the work of two). In total, 28 people were convicted in this case, and the total illegal proceeds amounted to 10.34 million yuan.\n\n- Benefit: Article 5 of the Regulations on Human Organ Donation and Transplantation states: “No organization or individual may buy or sell human organs in any form, nor engage in any activities related to such transactions.” Article 10 adds: “No organization or individual may obtain living organs from anyone under 18 years of age for transplant purposes.” Article 11 limits recipients of living organs to spouses, direct blood relatives, or collateral relatives within three generations. Article 37 specifies penalties for organ trafficking. Offenders face seizure of all illegal profits and fines of 10–20 times the transaction value, imposed by local health authorities. Medical staff involved may have their licenses revoked and be permanently barred from practicing medicine. Criminal acts are prosecuted under criminal law (effective May 1, 2024; the previous Regulations on Human Organ Transplantation are hereby repealed). Article 234-1 of the Criminal Law stipulates: “Anyone who organizes others to sell their organs shall be sentenced to up to five years in prison and fined; repeat offenders face more than five years in prison, fines, or asset confiscation.” Three additional scenarios are punished under Articles 234 and 232: removing organs without consent, removing organs from anyone under 18, or coercing or deceiving someone into donation — all treated as intentional injury or homicide. Two notable cases illustrate these risks. First, in 2014, 15 defendants in Beijing were convicted of trafficking 51 kidneys; donors received only $20,000–$25,000 each, while patients paid $180,000–$220,000 per kidney. The operation took place in a rundown, unequipped building rented for $7,500 per month; the ringleader got 12 years, others 3.5–9 years. Second, a 17-year-old in Chenzhou sold his right kidney in 2011 for $22,000; the buyer paid intermediaries $150,000 plus $10,000, and the mastermind kept $56,000. Post‑surgery, the teen suffered permanent kidney damage, classified as serious injury and a third‑degree disability. In total, 190,000 yuan and 210,000 yuan were also confiscated from the offenders as part of these penalties.\n\n- Evidence grade: A\n- Sources:State Council of China (2023). Regulations on Human Organ Donation and Transplantation (State Council of China Order No. 767, Articles 5, 10, 11, 37). ; National People's Congress Standing Committee. Criminal Law of the People's Republic of China (Consolidated text as amended by the Eleventh Amendment to the Criminal Law) Article 234-1. ; Supreme People's Procuratorate of China (2012-04-09). The case of "a teenager selling his kidney to buy an iPhone" was brought to court. ; Reprinted on the official website of Langfang Intermediate People’s Court of Hebei Province (2014-09-02). Final trial of the country’s largest kidney trafficking case. Organizers harvested 51 kidneys and made tens of millions of profits. \n\n- Notes: The real beneficiary is yourself. The true cost of this “deal” isn’t just $20,000; it’s trading a vital organ for a smartphone. The teen’s injury was deemed serious and permanently disabling — not something a few months of rest can fix. Prosecutors charged five defendants under Article 234‑2 for intentional injury, partly because doctors failed to verify the donor’s age before surgery. Today, organizers would be convicted under the organ‑trafficking statute, while removing organs from minors would still be treated as intentional injury. Black‑market operations occur in rented apartments or makeshift clinics, lacking proper screening, follow‑up, or accountability. If you wish to donate, follow Article 11: use a licensed transplant center, obtain ethics‑committee approval, and do it free of charge. Post‑mortem donation is a separate, voluntary process not covered here. The physical consequences of losing a kidney are detailed in Section 1, Item 35 (the remaining kidney then has to work for two). When money is so tight that selling an organ seems like an option, first explore Section 7’s safety nets — unemployment insurance, emergency aid, and dibao. Beware of online loans and “packaging‑material” financing schemes described in Section 6.\nEvidence A. The real beneficiary is yourself. The true cost of this “deal” isn’t just $20,000; it’s trading a vital organ for a smartphone. The teen’s injury was deemed serious and permanently disabling — not something a few months of rest can fix. Prosecutors charged five defendants under Article 234‑2 for intentional injury, partly because doctors failed to verify the donor’s age before surgery. Today, organizers would be convicted under the organ‑trafficking statute, while removing organs from minors would still be treated as intentional injury. Black‑market operations occur in rented apartments or makeshift clinics, lacking proper screening, follow‑up, or accountability. If you wish to donate, follow Article 11: use a licensed transplant center, obtain ethics‑committee approval, and do it free of charge. Post‑mortem donation is a separate, voluntary process not covered here. The physical consequences of losing a kidney are detailed in Section 1, Item 35 (the remaining kidney then has to work for two). When money is so tight that selling an organ seems like an option, first explore Section 7’s safety nets — unemployment insurance, emergency aid, and dibao. Beware of online loans and “packaging‑material” financing schemes described in Section 6.\nPossible trade-off: The source summarizes the return this way: “There is no legal way to “match donors online and pay cash on the spot.” Living donors may only give organs to their spouses, direct blood relatives, or collateral relatives within three generations. Financially, it’s a poor deal: in a Beijing case, kidney sellers received only $20,000–$25,000, while the same kidney fetched $180,000–$220,000 when sold to a patient. All money earned is confiscated, followed by a fine of 10–20 times that amount. The physical toll of losing a kidney is described in Section 1, Item 35 (the remaining kidney then has to perform the work of two). In total, 28 people were convicted in this case, and the total illegal proceeds amounted to 10.34 million yuan.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2023). 人体器官捐献和移植条例（国务院令第 767 号，第五、十、十一、三十七条）.: https://www.gov.cn/zhengce/zhengceku/202312/content_6920196.htm\n全国人大常委会. 中华人民共和国刑法（经刑法修正案十一修正的整合文本）第二百三十四条之一.: https://flk.npc.gov.cn/detail?id=ff808181796a636a0179822a19640c92\n最高人民检察院 (2012-04-09). 「少年卖肾买苹果手机」案诉至法院.: https://www.spp.gov.cn/gs/201204/t20120409_34342.shtml\n河北省廊坊市中级人民法院官网转载 (2014-09-02). 全国最大贩肾案终审 组织者摘肾 51 枚获利千万.: https://lfzy.hebeicourt.gov.cn/article/detail/2014/09/id/1430881.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-023 · Don’t engage in prostitution: the default penalty is 10–15 days in detention, not just a fine ### 23. Don’t engage in prostitution: the default penalty is 10–15 days in detention, not just a fine\n\n\n- Cost: There is no cost and no time required. All you need to do is simply refrain from it.\n\n- In plain terms: Getting caught doesn’t just result in a minor fine. Statutory law stipulates that the default penalty is 10–15 days of administrative detention, plus a possible fine of up to 5,000 yuan. Only in cases where circumstances are relatively minor might the penalty be limited to 5 days of detention or a fine of up to 1,000 yuan. Additionally, knowingly engaging in prostitution while infected with syphilis or gonorrhea constitutes a criminal offense, punishable by up to five years in prison.\n\n- Benefit: Article 78 of the Law on Administrative Penalties for Public Security stipulates that individuals convicted of prostitution or soliciting prostitutes face 10–15 days of administrative detention, with a possible fine of up to 5,000 yuan. For less serious cases, the penalty may be 5 days of detention or a fine of up to 1,000 yuan. Those who solicit customers in public spaces also face similar penalties. Article 79 states that anyone who lures, shelters, or arranges prostitution is subject to 10–15 days of detention and a fine of up to 5,000 yuan; less serious cases incur 5 days of detention and a fine ranging from 1,000 to 2,000 yuan. Article 87 provides that employees of hotels, restaurants, entertainment venues, or taxi services who aid or facilitate prostitution activities face 10–15 days of detention. Article 360 of the Criminal Law criminalizes knowingly spreading sexually transmitted diseases such as syphilis or gonorrhea through prostitution; offenders may be sentenced to up to five years in prison and fined. (National application; Law on Administrative Penalties for Public Security effective 1 January 2026.)\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2025). Public Security Administration Punishment Law (Revised in 2025, Articles 78, 79, and 87). ; Standing Committee of the National People's Congress. Criminal Law of the People's Republic of China (Integrated text as amended by the Eleventh Amendment to the Criminal Law) Article 360. (Reprinted by the Beijing Municipal Public Security and Transportation Bureau); National People’s Congress Standing Committee (2015). Criminal Law Amendment (9) (Article 43, delete the second paragraph of Article 360 of the Criminal Law). \n\n- Notes: This detention is administrative in nature, meaning offenders are held in a detention center rather than merely paying a fine. Those who arrange or provide venues for prostitution face identical penalties under Article 79. Employees of hotels or entertainment venues who assist clients in evading law enforcement are also subject to 10–15 days of detention under Article 87. Previously, Article 360 included a provision criminalizing statutory rape of minors; this was removed via the 2015 Ninth Amendment to the Criminal Law, meaning such acts are now prosecuted as rape. Any services advertised as “on‑site wellness” or “massage” are still treated as prostitution based on actual conduct. Health risks related to sexually transmitted infections and HIV are addressed separately in Section 1, Item 30 (consistent condom use) and Section 13, Item 38 (post‑exposure prophylaxis within 72 hours). Precautions specific to entertainment venues are outlined in Section 22.\nEvidence A. This detention is administrative in nature, meaning offenders are held in a detention center rather than merely paying a fine. Those who arrange or provide venues for prostitution face identical penalties under Article 79. Employees of hotels or entertainment venues who assist clients in evading law enforcement are also subject to 10–15 days of detention under Article 87. Previously, Article 360 included a provision criminalizing statutory rape of minors; this was removed via the 2015 Ninth Amendment to the Criminal Law, meaning such acts are now prosecuted as rape. Any services advertised as “on‑site wellness” or “massage” are still treated as prostitution based on actual conduct. Health risks related to sexually transmitted infections and HIV are addressed separately in Section 1, Item 30 (consistent condom use) and Section 13, Item 38 (post‑exposure prophylaxis within 72 hours). Precautions specific to entertainment venues are outlined in Section 22.\nPossible trade-off: The source summarizes the return this way: “Getting caught doesn’t just result in a minor fine. Statutory law stipulates that the default penalty is 10–15 days of administrative detention, plus a possible fine of up to 5,000 yuan. Only in cases where circumstances are relatively minor might the penalty be limited to 5 days of detention or a fine of up to 1,000 yuan. Additionally, knowingly engaging in prostitution while infected with syphilis or gonorrhea constitutes a criminal offense, punishable by up to five years in prison.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第七十八、七十九、八十七条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n全国人大常委会. 中华人民共和国刑法（经刑法修正案十一修正的整合文本）第三百六十条.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n全国人大常委会 (2015). 刑法修正案（九）（第四十三条，删去刑法第三百六十条第二款）.: https://www.spp.gov.cn/spp/fl/201802/t20180205_364562.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-024 · Do not repost or translate copyrighted comics, films, or books without permission ### 24. Do not repost or translate copyrighted comics, films, or books without permission\n- Cost: Getting permission or choosing original material takes time; avoiding unauthorized distribution costs nothing.\n- In plain terms: Sharing an unauthorized translation or copy can infringe copyright even when it is free. Advertising, subscriptions, or large-scale distribution can add criminal exposure under Mainland Chinese law.\n- Applicability and limits: Legal thresholds and penalties depend on facts and current law. The original entry cites statutes and cases; obtain legal advice for a real dispute.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence A. Legal thresholds and penalties depend on facts and current law. The original entry cites statutes and cases; obtain legal advice for a real dispute.\nPossible trade-off: The source summarizes the return this way: “Sharing an unauthorized translation or copy can infringe copyright even when it is free. Advertising, subscriptions, or large-scale distribution can add criminal exposure under Mainland Chinese law.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2020). 著作权法（2020 年修正，第十条第一款第十二、十五项，第二十四条第一项，第五十二条第六项，第五十三条第一项，第五十四条）.: http://www.npc.gov.cn/npc/c2/c30834/202011/t20201119_308796.html\n全国人大常委会 (2020). 刑法修正案（十一）（第二十项，即刑法第二百一十七条）.: https://www.spp.gov.cn/zdgz/202012/t20201227_503682.shtml\n最高人民法院、最高人民检察院 (2025). 关于办理侵犯知识产权刑事案件适用法律若干问题的解释（法释〔2025〕5 号，第十二、十三、二十五、二十八、三十一条）.: https://www.spp.gov.cn/xwfbh/wsfbt/202504/t20250424_693977.shtml\n最高人民法院、最高人民检察院、公安部 (2011). 关于办理侵犯知识产权刑事案件适用法律若干问题的意见（法发〔2011〕3 号，第十条）.: https://www.dongguandesq.jcy.gov.cn/tzgg/201103/t20110321_3344314.shtml\n最高人民检察院 (2023). 第四十八批指导性案例（检例第 193 号，梁永平、王正航等十五人侵犯著作权案）.: https://www.spp.gov.cn/spp/jczdal/202309/t20230915_628229.shtml\n最高人民检察院 (2024). 检察机关依法惩治侵犯著作权犯罪典型案例（案例一、案例三）.: https://www.spp.gov.cn/spp/xwfbh/wsfbt/202401/t20240105_639347.shtml\n中国驻长崎总领事馆 (2018). 中国驻长崎总领事馆提醒在日中国公民遵守著作权法.: http://nagasaki.china-consulate.gov.cn/chn/tzgg/201802/t20180208_4564322.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-025 · Get permission before commercializing a fan work, or create genuinely original characters and relationships ### 25. Get permission before commercializing a fan work, or create genuinely original characters and relationships\n- Cost: Seeking permission or redesigning a work takes time; litigation can be far more costly.\n- In plain terms: A commercial work may infringe copyright by reusing protected characters and relationships, even when the wording is new. A cited Chinese case ended with substantial damages after years of litigation.\n- Applicability and limits: Free fan works are fact-specific, and the source says courts assess them individually. This summary is not legal advice.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence B. Free fan works are fact-specific, and the source says courts assess them individually. This summary is not legal advice.\nPossible trade-off: The source summarizes the return this way: “A commercial work may infringe copyright by reusing protected characters and relationships, even when the wording is new. A cited Chinese case ended with substantial damages after years of litigation.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 广州知识产权法院 (2023). 金庸诉江南「同人作品第一案」有何深意（转载《法制与新闻》2023 年 7 月上期）.: https://www.gipc.gov.cn/front/content.action?id=7b7cb9a7b2cc45f286199fd427fc6b1f\n广东省高级人民法院 (2025). 「金庸诉江南」著作权及不正当竞争纠纷案在粤达成和解.: https://www.gdcourts.gov.cn/xwzx/fayuanxinmeiti/content/post_1843458.html\n国家版权局 (2020). 2019 年度上海十大版权典型案件发布（上海市版权局发布，案例六：「鬼吹灯」著作权侵权及不正当竞争纠纷案）.: https://www.ncac.gov.cn/xxfb/ywxx/202004/t20200430_47269.html\n全国人大常委会 (2020). 著作权法（2020 年修正，第三条，第十条第一款第十四项，第五十二条第六项，第五十四条）.: http://www.npc.gov.cn/npc/c2/c30834/202011/t20201119_308796.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 09-026 · Do not carry weapons such as batons, stun devices, knives, or pepper spray for self-defense ### 26. Do not carry weapons such as batons, stun devices, knives, or pepper spray for self-defense\n- Cost: Not buying or carrying one costs nothing; checking local rules takes little time.\n- In plain terms: The source reports that carrying certain controlled items can lead to detention, with stricter penalties in transit hubs. Bringing a weapon into a conflict can also cause severe criminal consequences.\n- Applicability and limits: This is a Mainland China legal summary; item classifications and circumstances matter. Do not use it to assess another jurisdiction.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence A. This is a Mainland China legal summary; item classifications and circumstances matter. Do not use it to assess another jurisdiction.\nPossible trade-off: The source summarizes the return this way: “The source reports that carrying certain controlled items can lead to detention, with stricter penalties in transit hubs. Bringing a weapon into a conflict can also cause severe criminal consequences.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第三十八条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n全国人大 (1997). 刑法（第二十、一百三十条，这两条未经修正案修改）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\n公安部 (2007). 关于印发《管制刀具认定标准》的通知（公通字〔2007〕2 号）.: https://www.gd.gov.cn/zwgk/wjk/zcfgk/content/post_2937075.html\n全国人大常委会 (2012 修正). 人民警察法（第三十六条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/203770/index.html\n国务院 (1996). 人民警察使用警械和武器条例（第三条）.: http://jyglj.guizhou.gov.cn/szs/zwgk/xxgkml/zcwj/201808/t20180807_25452524.html\n国家铁路局、公安部 (2022). 关于公布《铁路旅客禁止、限制携带和托运物品目录》的公告（2022 年第 1 号）.: https://www.gov.cn/zhengce/zhengceku/2022-05/31/content_5693212.htm\n晋江市人民政府 (2022). 警方提醒！携带这些物品，可能会被拘留！.: https://www.jinjiang.gov.cn/ztzl/jjgazl/jfts/202209/t20220913_2775463.htm\n最高人民法院、最高人民检察院、公安部 (2020). 关于依法适用正当防卫制度的指导意见（法发〔2020〕31 号，第 9 条）.: https://www.court.gov.cn/zixun/xiangqing/251611.html\n最高人民法院 (2020). 涉正当防卫典型案例（案例四）.: https://www.court.gov.cn/zixun/xiangqing/251621.html\n最高人民检察院 (2018). 第十二批指导性案例（检例第 45 号陈某正当防卫案）.: https://www.spp.gov.cn/spp/jczdal/201812/t20181219_402920.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/09-%E6%99%AE%E9%80%9A%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E6%B3%95%E5%BE%8B%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-001 · Getting to know more people rather than fixating on just one: You can’t predict compatibility before meeting someone ### 1. Getting to know more people rather than fixating on just one: You can’t predict compatibility before meeting someone\n\n\n- Cost: No cost at all. Spend time getting to know several people instead of obsessing over just one. The hard part is resisting the urge to fixate on a single person.\n- In plain terms: Two speed-dating studies asked participants to fill out over 100 questionnaires about their preferences in a partner before any meetings took place. These questionnaires could only reveal how likely someone is to like others in general, and how popular they tend to be — they couldn’t predict whether two specific people would hit it off. Compatibility can only be determined by meeting in person. Therefore, it’s far more worthwhile to get to know multiple people than to bet everything on just one.\n- Benefit: In both speed-dating studies, participants completed more than 100 self-report questionnaires related to partner preferences prior to meeting potential matches. Researchers then applied a random forest model — an algorithm designed to detect patterns — to analyze the data. This model could predict “how likely an individual is to like others overall,” with the questionnaires accounting for 4%–18% of the variance in such tendencies; this represents only a small fraction of the total differences between individuals. It could also predict “how popular an individual tends to be,” explaining 7%–27% of variance. However, it completely failed to predict whether two specific individuals would be compatible; no combination of pre-meeting traits or preferences could be used to forecast their mutual attraction. Earlier, the same research team conducted another speed-dating experiment where participants reported their own ideal preferences — whether they valued physical appearance or financial prospects more. Even this information couldn’t predict how interested they’d be in a particular person during the actual date.\n- Evidence grade: A\n- Sources:Joel S, Eastwick PW, Finkel EJ (2017). Is romantic desire predictable? Machine learning applied to initial romantic attraction. Psychological Science, 28(10), 1478-1489. ; Eastwick PW, Finkel EJ (2008). Sex differences in mate preferences revisited: do people know what they initially desire in a romantic partner? Journal of Personality and Social Psychology, 94(2), 245-264. \n- Notes: Both studies clearly state that compatibility cannot be predicted before meeting someone — they do not claim that all efforts to predict it are futile. Since true compatibility can only be determined by face-to-face interaction, it makes far more sense to invest time in meeting multiple people individually rather than placing all hopes on just one. Keep in mind that all study participants were university students from Western countries; China’s dating environment differs significantly, so these findings should be applied with some caution.\nEvidence A. Both studies clearly state that compatibility cannot be predicted before meeting someone — they do not claim that all efforts to predict it are futile. Since true compatibility can only be determined by face-to-face interaction, it makes far more sense to invest time in meeting multiple people individually rather than placing all hopes on just one. Keep in mind that all study participants were university students from Western countries; China’s dating environment differs significantly, so these findings should be applied with some caution.\nPossible trade-off: The source summarizes the return this way: “Two speed-dating studies asked participants to fill out over 100 questionnaires about their preferences in a partner before any meetings took place. These questionnaires could only reveal how likely someone is to like others in general, and how popular they tend to be — they couldn’t predict whether two specific people would hit it off. Compatibility can only be determined by meeting in person. Therefore, it’s far more worthwhile to get to know multiple people than to bet everything on just one.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Joel S, Eastwick PW, Finkel EJ (2017). Is romantic desire predictable? Machine learning applied to initial romantic attraction. Psychological Science, 28(10), 1478-1489.: https://doi.org/10.1177/0956797617714580\nEastwick PW, Finkel EJ (2008). Sex differences in mate preferences revisited: do people know what they initially desire in a romantic partner? Journal of Personality and Social Psychology, 94(2), 245-264.: https://doi.org/10.1037/0022-3514.94.2.245\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-002 · Stop after a clear refusal — continued pursuit is a public order violation, not “sincerity” ### 2. Stop after a clear refusal — continued pursuit is a public order violation, not “sincerity”\n\n- Cost: No cost at all, neither financial nor time-related. The hard part is self-restraint: refraining from sending further messages or waiting around for the other person.\n- In plain terms: If someone has clearly refused you, and you still send messages or wait for them, as of January 2026 this constitutes a violation of public order laws. Offenders may be detained for up to 5 days or fined up to 1000 yuan. For more serious cases, detention ranges from 5 to 10 days. Police can also issue orders barring the offender from contacting the other person; any violation of such orders results in an additional 5–10 days of detention.\n- Benefit: The Public Security Administration Punishment Law, effective 1 January 2026, explicitly lists persistent pursuit and stalking as separate violations. The relevant clause states that “repeatedly sending obscene, insulting, threatening or similar messages, or using harassment, stalking and other methods to interfere with another person’s normal life” is punishable by up to 5 days of detention or a fine of up to 1000 yuan. For more serious cases, the penalty is 5–10 days of detention, with a possible fine up to 1000 yuan. This law also adds an extra provision: with approval from a senior police official, offenders can be ordered to refrain from contacting the victim for a set period; any violation of this order incurs an additional 5–10 days of detention.\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (revised in 2025). Public Security Administration Punishment Law (Article 50, Paragraph 1, Item 5, Paragraph 2). (Reprinted by Supreme People's Procuratorate of China)\n- Notes: There is no research evidence supporting the claim that “persistent pursuit can win over the other person”; however, detention and contact bans are explicitly stipulated by law. These records also affect eligibility for civil service exams, background checks, and certain professional licenses. The line between pursuing someone and harassing them is not defined by the perpetrator’s intentions, but by whether the other person has clearly expressed refusal.\nEvidence A. There is no research evidence supporting the claim that “persistent pursuit can win over the other person”; however, detention and contact bans are explicitly stipulated by law. These records also affect eligibility for civil service exams, background checks, and certain professional licenses. The line between pursuing someone and harassing them is not defined by the perpetrator’s intentions, but by whether the other person has clearly expressed refusal.\nPossible trade-off: The source summarizes the return this way: “If someone has clearly refused you, and you still send messages or wait for them, as of January 2026 this constitutes a violation of public order laws. Offenders may be detained for up to 5 days or fined up to 1000 yuan. For more serious cases, detention ranges from 5 to 10 days. Police can also issue orders barring the offender from contacting the other person; any violation of such orders results in an additional 5–10 days of detention.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025 修订). 治安管理处罚法（第五十条第一款第五项、第二款）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-003 · Judging whether someone is interested: focus on actions, not “signals” — who initiates, plans, and follows up ### 3. Judging whether someone is interested: focus on actions, not “signals” — who initiates, plans, and follows up\n\n- Cost: This requires no money or much time. The real challenge is breaking old habits: stop trying to interpret facial expressions and tone, and instead record observable behaviors.\n- In plain terms: In one study, 52 pairs of strangers of opposite genders chatted for about 10 minutes, then tried to determine whether each other was flirting. The results showed they were fairly accurate at spotting when no flirting was occurring, but struggled to identify actual flirting. A second experiment using video evaluations reached the same conclusion. Therefore, rather than guessing based on expressions or tone, pay attention to actions: who initiates contact, who schedules future meetings, and whether they follow up when you don’t make the first move.\n- Benefit: Two studies examined how accurately people can recognize flirting. The first involved 52 unrelated male-female pairs conversing for 10–12 minutes; afterward, each participant reported whether they themselves were flirting and whether they believed their partner was. The results indicated that interactions without any flirting were identified more reliably, while those involving actual flirting were harder to detect. The second study used 26 one-minute video clips and 261 observers, yielding similar findings. In short, people can fairly reliably tell when someone is not flirting, but they struggle to detect when flirting is happening.\n- Evidence grade: B\n- Sources:Hall JA, Xing C, Brooks S (2015). Accurately detecting flirting: error management theory, the traditional sexual script, and flirting base rate. Communication Research, 42(7), 939-958. ; Perilloux C, Kurzban R (2015). Do men overperceive women's sexual interest? Psychological Science, 26(1), 70-77. (Disputing Party)\n- Notes: This topic remains debated. Some research suggests the issue isn’t that men overestimate women’s sexual intentions, but that women tend to underreport their own intentions on surveys. There is still no consensus on which group judges more accurately. Nevertheless, both viewpoints agree on one point: relying on subtle cues such as facial expressions or tone to infer someone’s thoughts yields poor results. Observable behaviors — such as who initiates contact, plans future meetings, and follows up without prompting — are far more reliable indicators.\nEvidence B. This topic remains debated. Some research suggests the issue isn’t that men overestimate women’s sexual intentions, but that women tend to underreport their own intentions on surveys. There is still no consensus on which group judges more accurately. Nevertheless, both viewpoints agree on one point: relying on subtle cues such as facial expressions or tone to infer someone’s thoughts yields poor results. Observable behaviors — such as who initiates contact, plans future meetings, and follows up without prompting — are far more reliable indicators.\nPossible trade-off: The source summarizes the return this way: “In one study, 52 pairs of strangers of opposite genders chatted for about 10 minutes, then tried to determine whether each other was flirting. The results showed they were fairly accurate at spotting when no flirting was occurring, but struggled to identify actual flirting. A second experiment using video evaluations reached the same conclusion. Therefore, rather than guessing based on expressions or tone, pay attention to actions: who initiates contact, who schedules future meetings, and whether they follow up when you don’t make the first move.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Hall JA, Xing C, Brooks S (2015). Accurately detecting flirting: error management theory, the traditional sexual script, and flirting base rate. Communication Research, 42(7), 939-958.: https://doi.org/10.1177/0093650214534972\nPerilloux C, Kurzban R (2015). Do men overperceive women's sexual interest? Psychological Science, 26(1), 70-77.: https://doi.org/10.1177/0956797614555727\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-004 · Whether a relationship is good or not depends mainly on how you feel within it, not on your partner’s attributes. ### 4. Whether a relationship is good or not depends mainly on how you feel within it, not on your partner’s attributes.\n\n- Cost: There is no monetary cost, nor does it require much time. The real challenge lies in shifting your perspective: put aside your checklist of ideal partner traits and instead focus on how you interact with each other.\n- In plain terms: The best indicator of a healthy relationship is your own feelings toward it, not your partner’s qualifications. For instance, whether you perceive your partner as attentive and appreciative of you, or how often you argue. Your personal feelings carry two to four times more weight than what your partner says about the relationship. However, no questionnaire can reliably predict whether the relationship will improve or deteriorate over time.\n- Benefit: A machine learning analysis of data from 29 laboratories and 43 longitudinal paired datasets — meaning data collected from the same couples over time — found that the strongest predictors of relationship quality all stem from each partner’s own perceptions of the relationship: their sense of their partner’s commitment, appreciation, sexual satisfaction, and contentment; as well as the frequency of conflicts. Among individual-level factors, life satisfaction, negative emotions, depression, and attachment styles (both avoidant and anxious) also play a role. At the start of these studies, these relationship-related factors could explain up to 45% of the variation in relationship quality between different couples; by the end of the studies, this figure dropped to 18%. Crucially, the predictive power of self-reported relationship perceptions is two to four times greater than that of perceptions reported by partners. Adding individual differences and partner-reported data to self-reported perceptions yields no additional predictive value.\n- Evidence grade: A\n- Sources:Joel S, Eastwick PW, Allison CJ, et al. (2020). Machine learning uncovers the most robust self-report predictors of relationship quality across 43 longitudinal couples studies. Proceedings of the National Academy of Sciences, 117(32), 19061-19071. \n- Notes: This same research also found that no set of self-reported questionnaire items can reliably forecast whether a relationship will improve or worsen during the study period. Therefore, while gauging your own feelings about the relationship is far more accurate than cross-checking your partner against a checklist of ideal traits, it still cannot predict the relationship’s future trajectory. For a deeper look at how relationship quality ties to physical health, see Section 17 of this chapter, which frames relationship health as a component of overall well-being.\nEvidence A. This same research also found that no set of self-reported questionnaire items can reliably forecast whether a relationship will improve or worsen during the study period. Therefore, while gauging your own feelings about the relationship is far more accurate than cross-checking your partner against a checklist of ideal traits, it still cannot predict the relationship’s future trajectory. For a deeper look at how relationship quality ties to physical health, see Section 17 of this chapter, which frames relationship health as a component of overall well-being.\nPossible trade-off: The source summarizes the return this way: “The best indicator of a healthy relationship is your own feelings toward it, not your partner’s qualifications. For instance, whether you perceive your partner as attentive and appreciative of you, or how often you argue. Your personal feelings carry two to four times more weight than what your partner says about the relationship. However, no questionnaire can reliably predict whether the relationship will improve or deteriorate over time.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Joel S, Eastwick PW, Allison CJ, et al. (2020). Machine learning uncovers the most robust self-report predictors of relationship quality across 43 longitudinal couples studies. Proceedings of the National Academy of Sciences, 117(32), 19061-19071.: https://doi.org/10.1073/pnas.1917036117\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-005 · To build closeness, have two people take turns answering a series of progressively deeper questions — no script needed ### 5. To build closeness, have two people take turns answering a series of progressively deeper questions — no script needed\n\n- Cost: No cost involved. It takes 45 minutes to complete.\n- In plain terms: Pair two strangers up and have them take turns answering 36 questions grouped into three levels of depth. After 45 minutes, their sense of closeness is noticeably higher than in a control group that simply chatted for the same amount of time. What drives this effect is the act of taking turns to share honest thoughts at increasing levels of depth, not any pre-planned conversational script. Keep in mind this measure only captures short-term closeness, and does not guarantee the development of a long-term relationship.\n- Benefit: This method pairs two unfamiliar people to answer 36 questions in total, arranged in three tiers of increasing depth. The questions range from “Who is the person you’d most like to invite for dinner?” to “When was the last time you cried in front of someone?” After 45 minutes, the participants report a higher sense of closeness compared to those who only chatted for the same duration. Their reported closeness also exceeds the average rating college students give to their closest real-life relationships.\n- Evidence grade: B\n- Sources:Aron A, Melinat E, Aron EN, Vallone RD, Bator RJ (1997). The experimental generation of interpersonal closeness: a procedure and some preliminary findings. Personality and Social Psychology Bulletin, 23(4), 363-377. \n- Notes: Only one experiment has been conducted so far, with college students as participants. It measures short-term closeness only, not whether a lasting relationship can form. The core mechanism at work here is that closeness grows when two people take turns sharing genuine personal details at progressively deeper levels — rather than relying on scripts, tricks or one-sided efforts. The key takeaway for practical use is to “share something honest about yourself, then ask a similarly personal question back”, and make sure both parties get a turn to do so.\nEvidence B. Only one experiment has been conducted so far, with college students as participants. It measures short-term closeness only, not whether a lasting relationship can form. The core mechanism at work here is that closeness grows when two people take turns sharing genuine personal details at progressively deeper levels — rather than relying on scripts, tricks or one-sided efforts. The key takeaway for practical use is to “share something honest about yourself, then ask a similarly personal question back”, and make sure both parties get a turn to do so.\nPossible trade-off: The source summarizes the return this way: “Pair two strangers up and have them take turns answering 36 questions grouped into three levels of depth. After 45 minutes, their sense of closeness is noticeably higher than in a control group that simply chatted for the same amount of time. What drives this effect is the act of taking turns to share honest thoughts at increasing levels of depth, not any pre-planned conversational script. Keep in mind this measure only captures short-term closeness, and does not guarantee the development of a long-term relationship.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Aron A, Melinat E, Aron EN, Vallone RD, Bator RJ (1997). The experimental generation of interpersonal closeness: a procedure and some preliminary findings. Personality and Social Psychology Bulletin, 23(4), 363-377.: https://doi.org/10.1177/0146167297234003\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-006 · Long-distance relationships aren’t worse than local ones — the real challenge comes in the first three months after moving in together ### 6. Long-distance relationships aren’t worse than local ones — the real challenge comes in the first three months after moving in together\n\n- Cost: There are travel expenses to consider, plus the time spent traveling back and forth. Couples see each other far less often than those living in the same city, making it difficult to maintain the relationship over the long term without regular contact.\n- In plain terms: Long-distance relationships actually tend to be more stable while the couple remains apart, since seeing each other infrequently allows each person to idealize the other. The real difficulty emerges only after they move in together. Data shows that roughly half of long-distance couples eventually transition to living locally, while the other half end their relationship while still apart. Among those who reunite, one-third break up within three months of moving together.\n- Benefit: Two separate studies reach the same conclusion: long-distance relationships are generally more stable than local ones while the couple remains separated. This stability stems from a significantly higher degree of idealization — meaning each partner tends to view the other more favorably than reality warrants. The studies measured factors such as idealized distortion, romantic love, relationship memories, and perceived similarity. Moreover, the less frequently couples meet, the more positively they tend to view each other. However, this stability holds only while they remain apart; once they live in the same city, long-distance couples are far more likely to split up. One longitudinal study found that about half of long-distance couples eventually moved in together, while the other half ended their relationship while still apart. Of those who reunited, one-third broke up within three months of living together. The longer the intervals between visits while apart, and the greater the degree of idealization, the less stable the relationship tends to be after reuniting.\n- Evidence grade: B\n- Sources: Stafford L, Merolla AJ, Castle JD (2006). When long-distance dating partners become geographically close. Journal of Social and Personal Relationships, 23(6), 901-919. ; Stafford L, Merolla AJ (2007). Idealization, reunions, and stability in long-distance dating relationships. Journal of Social and Personal Relationships, 24(1), 37-54. ; Dargie E et al. (2015). Journal of Sex & Marital Therapy, 41(2), 181-202. (Remarks on the off-site study)\n- Notes: These findings are based on romantic relationships among American university students, excluding married couples, and date back to an earlier era; thus, absolute percentages should not be applied directly to current populations. Another study surveyed 717 long-distance couples and 425 local couples, finding only minimal differences in overall relationship quality between the two groups. Ultimately, relationship success depends on the individuals involved and the nature of their bond itself, rather than physical distance. The key takeaway is this: do not assume that long-distance relationships are destined to fail. Instead, couples should prepare for the initial months after reuniting, when personal independence diminishes, mutual understanding increases, and conflicts or jealousy are more likely to arise.\nEvidence B. These findings are based on romantic relationships among American university students, excluding married couples, and date back to an earlier era; thus, absolute percentages should not be applied directly to current populations. Another study surveyed 717 long-distance couples and 425 local couples, finding only minimal differences in overall relationship quality between the two groups. Ultimately, relationship success depends on the individuals involved and the nature of their bond itself, rather than physical distance. The key takeaway is this: do not assume that long-distance relationships are destined to fail. Instead, couples should prepare for the initial months after reuniting, when personal independence diminishes, mutual understanding increases, and conflicts or jealousy are more likely to arise.\nPossible trade-off: The source summarizes the return this way: “Long-distance relationships actually tend to be more stable while the couple remains apart, since seeing each other infrequently allows each person to idealize the other. The real difficulty emerges only after they move in together. Data shows that roughly half of long-distance couples eventually transition to living locally, while the other half end their relationship while still apart. Among those who reunite, one-third break up within three months of moving together.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Stafford L, Merolla AJ, Castle JD (2006). When long-distance dating partners become geographically close. Journal of Social and Personal Relationships, 23(6), 901-919.: https://doi.org/10.1177/0265407506070472\nStafford L, Merolla AJ (2007). Idealization, reunions, and stability in long-distance dating relationships. Journal of Social and Personal Relationships, 24(1), 37-54.: https://doi.org/10.1177/0265407507072578\nDargie E 等 (2015). Journal of Sex & Marital Therapy, 41(2), 181-202.: https://doi.org/10.1080/0092623X.2013.864367\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-007 · Check registration statistics before listening to elders: what do “marriage rate” and “divorce rate” actually mean? ### 7. Check registration statistics before listening to elders: what do “marriage rate” and “divorce rate” actually mean?\n\n- Cost: None. It takes just a few minutes to read the section on marriage registration in the annual report from the Civil Affairs Bureau.\n- In plain terms: In 2024, 6.106 million couples got married nationwide, a 20.5% drop from the previous year. Meanwhile, 3.513 million divorces were finalized. The oft‑quoted claim that “more than half of marriages end in divorce” comes from dividing these two numbers, yielding roughly 57.5%. The exact figures are 351.3 divorces and 610.6 marriages for that year. However, the two groups of people are not the same, so this figure cannot be interpreted as “half of all marriages end in divorce.” The report also lists a marriage rate of 4.3‰ and a divorce rate of 2.5‰; both use the total population as the denominator, not just married individuals.\n- Benefit: In 2024, 6.106 million marriages were legally registered, representing a 20.5% decrease from 2023; the corresponding marriage rate was 4.3‰. That same year, 3.513 million divorces were processed: 2.622 million through civil registration and 0.891 million via court rulings or mediation, giving a divorce rate of 2.5‰. The report defines the marriage (or divorce) rate as the number of marriages (or divorces) in a given year divided by the average annual population, multiplied by 1000‰. This is a “crude rate” that uses the whole population as its base.\n- Evidence grade: A\n- Sources:Ministry of Civil Affairs of China (2025). 2024 Statistical Bulletin on the Development of Civil Affairs (V (II) 1 Marriage Registration Service, Note 5), web version and PDF version. , \n- Notes: The common online figure of “over 50% divorce rate” is obtained by dividing the number of divorces by the number of marriages for the same year (351.3 ÷ 610.6 ≈ 57.5%). This ratio is known as the “divorce‑to‑marriage ratio.” Because the two sets of individuals are not identical and the report does not list such a metric, it cannot be taken as “half of all marriages end in divorce.” To calculate the actual probability that a given marriage eventually ends in divorce, one would need longitudinal data tracking the same cohort of newlyweds — data not available in this report.\nEvidence A. The common online figure of “over 50% divorce rate” is obtained by dividing the number of divorces by the number of marriages for the same year (351.3 ÷ 610.6 ≈ 57.5%). This ratio is known as the “divorce‑to‑marriage ratio.” Because the two sets of individuals are not identical and the report does not list such a metric, it cannot be taken as “half of all marriages end in divorce.” To calculate the actual probability that a given marriage eventually ends in divorce, one would need longitudinal data tracking the same cohort of newlyweds — data not available in this report.\nPossible trade-off: The source summarizes the return this way: “In 2024, 6.106 million couples got married nationwide, a 20.5% drop from the previous year. Meanwhile, 3.513 million divorces were finalized. The oft‑quoted claim that “more than half of marriages end in divorce” comes from dividing these two numbers, yielding roughly 57.5%. The exact figures are 351.3 divorces and 610.6 marriages for that year. However, the two groups of people are not the same, so this figure cannot be interpreted as “half of all marriages end in divorce.” The report also lists a marriage rate of 4.3‰ and a divorce rate of 2.5‰; both use the total population as the denominator, not just married individuals.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 民政部 (2025). 2024 年民政事业发展统计公报（五（二）1 婚姻登记服务、注释 5），网页版与 PDF 版.: https://www.mca.gov.cn/n1288/n1294/n1554/c1662004999980006190/content.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-008 · Accounting for health benefits while adjusting for observational data ### 8. Accounting for health benefits while adjusting for observational data\n\n- Cost: There is no cost in money or time. Just keep in mind that these figures reflect a lower mortality rate among married individuals — this simply means both conditions occur together, not that marriage itself extends life expectancy.\n- In plain terms: Over a given period, married people have a roughly 12% lower chance of dying compared to unmarried individuals, while those who have never married face a roughly 24% higher risk. However, this merely shows a correlation between marital status and mortality; it does not prove that marriage directly causes longer life. People who are healthier, wealthier, and more socially active are both more likely to marry and more likely to live longer. These statistics are primarily drawn from European and North American populations, so they can only serve as rough benchmarks for China.\n- Benefit: One meta-analysis of older adults pooled results from multiple studies, covering 53 comparisons and over 250,000 participants. It found that the relative risk of all-cause mortality for married versus unmarried individuals was RR 0.88, with a 95% confidence interval of 0.85–0.91. In other words, married people had a roughly 12% lower probability of dying during the study period. Among widowed individuals, this figure rose to 1.11; for divorced or separated persons, it was 1.16; and for those never married, it was 1.11 — indicating respective increases of about 11%, 16%, and 11% in mortality risk. No significant gender differences emerged. Under the most conservative estimates, the RR still came out at 0.94, reflecting a reduction of only around 6%. Another meta-analysis compared never-married individuals with married ones, drawing on 95 separate studies and over 500 million participants. It reported a hazard ratio of 1.24 (95% CI 1.19–1.30), meaning unmarried people faced roughly 24% higher mortality risk over the same timeframe; this gap narrowed with age. A further gender-specific meta-analysis examined 21 studies involving more than 7,890,000 individuals: across both sexes, unmarried status correlated with higher rates of overall mortality, cancer-related death, and cardiovascular death. Among men, the disparity was especially pronounced for cardiovascular and overall mortality; unmarried men also faced a 31% higher risk of stroke and a 9% higher risk of all-cause death compared to unmarried women.\n- Evidence grade: A (controversial)\n- Sources:Manzoli L, et al. (2007). Marital status and mortality in the elderly: a systematic review and meta-analysis. Soc Sci Med 64:77–94. ; Roelfs DJ, et al. (2011). The rising relative risk of mortality for singles: meta-analysis and meta-regression. Am J Epidemiol 174(4):379–389. ; Wang Y, et al. (2020). Sex differences in the association between marital status and the risk of cardiovascular, cancer, and all-cause mortality: a systematic review and meta-analysis of 7,881,040 individuals. Glob Health Res Policy 5:4. \n- Notes: The controversy stems from the fact that married individuals tend to be healthier, wealthier, and more socially engaged — factors that independently contribute to longer life. All three meta-analyses relied on observational data collected from existing populations; no controlled experiments or randomized groups were used. The authors themselves acknowledged potential publication bias and methodological limitations. Roelfs also noted that studies employing more rigorous methods tended to report smaller differences between marital groups. Since these figures are largely derived from Western populations, they can only be used as rough indicators for Chinese contexts.\nEvidence A. The controversy stems from the fact that married individuals tend to be healthier, wealthier, and more socially engaged — factors that independently contribute to longer life. All three meta-analyses relied on observational data collected from existing populations; no controlled experiments or randomized groups were used. The authors themselves acknowledged potential publication bias and methodological limitations. Roelfs also noted that studies employing more rigorous methods tended to report smaller differences between marital groups. Since these figures are largely derived from Western populations, they can only be used as rough indicators for Chinese contexts.\nPossible trade-off: The source summarizes the return this way: “Over a given period, married people have a roughly 12% lower chance of dying compared to unmarried individuals, while those who have never married face a roughly 24% higher risk. However, this merely shows a correlation between marital status and mortality; it does not prove that marriage directly causes longer life. People who are healthier, wealthier, and more socially active are both more likely to marry and more likely to live longer. These statistics are primarily drawn from European and North American populations, so they can only serve as rough benchmarks for China.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Manzoli L, et al. (2007). Marital status and mortality in the elderly: a systematic review and meta-analysis. Soc Sci Med 64:77–94.: https://doi.org/10.1016/j.socscimed.2006.08.031\nRoelfs DJ, et al. (2011). The rising relative risk of mortality for singles: meta-analysis and meta-regression. Am J Epidemiol 174(4):379–389.: https://doi.org/10.1093/aje/kwr111\nWang Y, et al. (2020). Sex differences in the association between marital status and the risk of cardiovascular, cancer, and all-cause mortality: a systematic review and meta-analysis of 7,881,040 individuals. Glob Health Res Policy 5:4.: https://doi.org/10.1186/s41256-020-00133-8\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-009 · Discussing labor division before marriage helps clarify unpaid work responsibilities ### 9. Discussing labor division before marriage helps clarify unpaid work responsibilities\n\n\n- Cost: There is no monetary cost. Spend one or two hours before marriage to reach a clear agreement on how household chores, childcare, and elder care — all unpaid tasks — will be divided between partners, then follow that plan. The real challenge lies in having the conversation, not in avoiding it.\n\n- In plain terms: According to the 2024 National Time Use Survey, men spend an average of 1 hour and 52 minutes per day on unpaid activities such as housework and caring for family, while women spend 3 hours and 29 minutes. Since the survey does not break down data by marital status, there are no official figures on how much housework increases after marriage; the gender gap observed can only serve as an upper limit. In reality, couples can negotiate a different division of labor altogether before getting married.\n\n- Benefit: The 2024 National Time Use Survey tracks unpaid labor, which includes housework and family care. On average, people who perform such tasks spend 2 hours and 45 minutes daily on them; men dedicate 1 hour and 52 minutes, women 3 hours and 29 minutes. The proportion of individuals engaging in unpaid labor each day is 67.5% among men and 83.9% among women. Nationwide, residents spend an average of 1 hour and 17 minutes daily on housework; among those who actually do it, the average rises to 1 hour and 59 minutes — a decrease of 28 minutes compared to 2018. Time spent caring for family averages 30 minutes per day; for those involved, it reaches 1 hour and 46 minutes. In 2018, men spent 45 minutes on housework and 17 minutes on childcare, while women spent 2 hours and 6 minutes on housework and 53 minutes on childcare.\n\n- Evidence grade: A\n- Sources:National Bureau of Statistics of China (2024). Bulletin of the Third National Time Use Survey (No. 2, No. 3). , ; National Bureau of Statistics of China (2019). 2018 National Time Use Survey Bulletin. \n\n- Notes: Both surveys analyzed data only by gender, urban/rural residence, and age; marital status was not considered. Consequently, no official statistics exist on how much housework increases after marriage; the gender disparity can only be used as a rough upper bound. These figures represent national averages, but couples are free to negotiate a division of labor that suits them — and that is precisely the value of having this discussion.\nEvidence A. Both surveys analyzed data only by gender, urban/rural residence, and age; marital status was not considered. Consequently, no official statistics exist on how much housework increases after marriage; the gender disparity can only be used as a rough upper bound. These figures represent national averages, but couples are free to negotiate a division of labor that suits them — and that is precisely the value of having this discussion.\nPossible trade-off: The source summarizes the return this way: “According to the 2024 National Time Use Survey, men spend an average of 1 hour and 52 minutes per day on unpaid activities such as housework and caring for family, while women spend 3 hours and 29 minutes. Since the survey does not break down data by marital status, there are no official figures on how much housework increases after marriage; the gender gap observed can only serve as an upper limit. In reality, couples can negotiate a different division of labor altogether before getting married.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家统计局 (2024). 第三次全国时间利用调查公报（第二号、第三号）.: https://www.stats.gov.cn/sj/zxfb/202410/t20241031_1957216.html\n国家统计局 (2019). 2018 年全国时间利用调查公报.: https://www.stats.gov.cn/sj/zxfb/202302/t20230203_1900224.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-010 · First check the default legal rules regarding money and property, then decide whether to make a written agreement ### 10. First check the default legal rules regarding money and property, then decide whether to make a written agreement\n\n\n- Cost: There is no cost involved. Simply read the relevant articles in the Civil Code regarding marital property. If needed, the couple can sign a written property agreement; the law only requires it to be in writing, no notarization is necessary. The real challenge is discussing money matters openly beforehand.\n\n- In plain terms: Without a written agreement, the law presumes that wages, bonuses, business profits, investment returns, inheritances, and gifts received after marriage belong to both spouses jointly. Only property owned before marriage, or items explicitly designated in a will or gift contract as belonging to one person, remain personal property. Couples may choose to agree in writing that certain assets stay separate; such an agreement becomes legally binding. A spouse who has devoted more time to raising children or caring for elderly relatives may request compensation during divorce proceedings.\n\n- Benefit: By default, all earnings from employment, business activities, intellectual property, as well as inheritances and gifts received after marriage are considered joint marital property (Article 1062). Personal property includes assets owned prior to marriage, compensation for personal injury, items earmarked for one spouse in a will or gift contract, and everyday personal items (Article 1063). Couples may stipulate in writing whether their pre‑marital and post‑marital assets remain separate, become joint, or are divided partially; this arrangement is legally enforceable (Article 1065). The spouse who has shouldered greater responsibilities in child‑rearing, elder care, or supporting the other partner’s career may seek compensation upon divorce (Article 1088).\n\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code of the People's Republic of China (effective from January 1, 2021, Articles 1062, 1063, 1065, 1088). National Laws and Regulations Database ; The full text of the article is reproduced in the Supreme People's Court of China communiqué \n\n- Notes: No official statistics exist for dowries, wedding expenses, or marital homes, so no figures are provided here. The amount of compensation under Article 1088 is first negotiated between the couple; if they cannot reach an agreement, a court will decide it based on relevant circumstances. A written property agreement benefits both parties: it protects high‑earners and also safeguards those who perform unpaid domestic duties.\nEvidence A. No official statistics exist for dowries, wedding expenses, or marital homes, so no figures are provided here. The amount of compensation under Article 1088 is first negotiated between the couple; if they cannot reach an agreement, a court will decide it based on relevant circumstances. A written property agreement benefits both parties: it protects high‑earners and also safeguards those who perform unpaid domestic duties.\nPossible trade-off: The source summarizes the return this way: “Without a written agreement, the law presumes that wages, bonuses, business profits, investment returns, inheritances, and gifts received after marriage belong to both spouses jointly. Only property owned before marriage, or items explicitly designated in a will or gift contract as belonging to one person, remain personal property. Couples may choose to agree in writing that certain assets stay separate; such an agreement becomes legally binding. A spouse who has devoted more time to raising children or caring for elderly relatives may request compensation during divorce proceedings.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人民代表大会 (2020). 中华人民共和国民法典（2021 年 1 月 1 日起施行，第一千零六十二、一千零六十三、一千零六十五、一千零八十八条）. 国家法律法规数据库: https://flk.npc.gov.cn/detail?title=%E4%B8%AD%E5%8D%8E%E4%BA%BA%E6%B0%91%E5%85%B1%E5%92%8C%E5%9B%BD%E6%B0%91%E6%B3%95%E5%85%B8&id=ff808081729d1efe01729d50b5c500bf\n条文全文见最高人民法院公报转载: http://gongbao.court.gov.cn/Details/7f184078694d811fb3314f6af9accf.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-011 · When parents pay for a house, they should clearly state whether it’s a loan or a gift at the time of transfer ### 11. When parents pay for a house, they should clearly state whether it’s a loan or a gift at the time of transfer\n\n\n- Cost: There is no cost involved. On the day of payment, write a brief note specifying whether the money is a gift or a loan to the child. Both the parent(s) making the payment and the child must sign it. If it’s a loan, both spouses should also sign. Use the same wording in the transfer description.\n\n- In plain terms: When parents pay for a house before marriage, the money is generally considered a gift solely to their own child. After marriage, without any written agreement, it’s treated as joint marital property. Starting February 2025, if one set of parents fully funds a house during marriage but the gift agreement doesn’t specify it’s only for their child, a court may award the house to that child upon divorce and decide whether to compensate the other spouse. To treat it as a loan, all terms must be clearly documented and signed on the same day.\n\n- Benefit: Payments made by parents before marriage for a house are typically viewed as gifts to just one child, unless they explicitly state otherwise. After marriage, any agreement governs the arrangement; otherwise, it’s treated as joint property. Since February 2025, if one set of parents fully funds a house during marriage without specifying it’s only for their child, a court may award it to that child upon divorce and later determine if compensation is warranted. Factors considered include shared living arrangements, children born together, fault in the divorce, each party’s contributions, and current market value. Partial funding by one or both sets of parents results in a similar ruling, with compensation based on proportional contributions nationwide.\n\n- Evidence grade: A\n- Sources: Supreme People's Court of China (2020). Interpretation on the application of the marriage and family section of the Civil Code (1) (Fa Interpretation [2020] No. 22, Article 29). ; (Fa Interpretation [2025] No. 1, Article 8). ; National People’s Congress (2020). Civil Code (Article 1062, Paragraph 1, Item 4). \n\n- Notes: This rule applies to both parties involved. Parents no longer need to rely on a post-divorce loan agreement to protect their investment; post-February 2025, the source of funds itself determines ownership, independent of whose name appears on the title. Recipients of such funds also gain clarity early on. To treat it as a loan, all terms must be explicitly documented, signed, and reflected in the transfer description — otherwise, legal justification becomes necessary.\nEvidence A. This rule applies to both parties involved. Parents no longer need to rely on a post-divorce loan agreement to protect their investment; post-February 2025, the source of funds itself determines ownership, independent of whose name appears on the title. Recipients of such funds also gain clarity early on. To treat it as a loan, all terms must be explicitly documented, signed, and reflected in the transfer description — otherwise, legal justification becomes necessary.\nPossible trade-off: The source summarizes the return this way: “When parents pay for a house before marriage, the money is generally considered a gift solely to their own child. After marriage, without any written agreement, it’s treated as joint marital property. Starting February 2025, if one set of parents fully funds a house during marriage but the gift agreement doesn’t specify it’s only for their child, a court may award the house to that child upon divorce and decide whether to compensate the other spouse. To treat it as a loan, all terms must be clearly documented and signed on the same day.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 最高人民法院 (2020). 关于适用《民法典》婚姻家庭编的解释（一）（法释〔2020〕22 号，第二十九条）.: https://www.court.gov.cn/fabu/xiangqing/282071.html\n最高人民法院 (2025). 关于适用《民法典》婚姻家庭编的解释（二）（法释〔2025〕1 号，第八条）.: https://www.court.gov.cn/zixun/xiangqing/452771.html\n全国人大 (2020). 民法典（第一千零六十二条第一款第四项）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-012 · Money borrowed by a spouse in a large amount — if you didn’t sign or later acknowledge it, it doesn’t automatically become your debt ### 12. Money borrowed by a spouse in a large amount — if you didn’t sign or later acknowledge it, it doesn’t automatically become your debt\n\n\n- Cost: No cost at all. Never sign “joint borrower” or “guarantor” on your spouse’s loan agreements or guarantee documents. Also avoid writing things like “We’ll pay back this money” in messages, as that could be taken as later acknowledgment of the debt. The hard part is staying silent when creditors start pressuring you.\n\n- In plain terms: Money borrowed by a spouse behind your back generally won’t become your joint debt, provided it clearly exceeds normal household expenses and you neither signed any documents nor later acknowledged the debt. Creditors must prove the money was used for shared household needs or joint business activities. However, if the borrowed funds actually helped purchase a house that both of you now live in or own together, creditors can usually prove it served a shared purpose.\n\n- Benefit: Debt is considered a joint marital obligation in several situations: first, when both spouses sign the loan agreement; second, when one spouse later acknowledges the debt, thereby accepting joint responsibility; third, when one spouse takes out a loan during marriage for ordinary household needs. Any loan taken out by one spouse that clearly exceeds everyday household expenses does not qualify as joint debt — unless the creditor can prove it was used for shared living or business purposes. Since buying a house typically exceeds normal household spending, the burden of proof falls on creditors to demonstrate such shared use. Yet if the house truly becomes a joint residence or property, creditors can more easily substantiate their claim. Thus, the key preventive measure is exactly what Section 11 describes: clearly stating whether parental contributions are loans or gifts (nationwide, effective since 2021).\n\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code (Article 1064). ; Supreme People's Court of China (Second Amendment in 2020). Provisions on Several Issues Concerning the Application of Law in the Trial of Private Lending Cases (Articles 15, 16). (Supreme People's Court of China Communique)\n\n- Notes: During divorce proceedings, if one spouse’s parents suddenly produce a loan agreement bearing only their child’s signature, two distinct evaluations become necessary. First, courts must determine whether the loan actually occurred. If you can convincingly argue that no funds were transferred, judges will weigh multiple factors: loan amount, payment method, both parties’ financial standing, habitual transaction patterns, any corresponding property changes, and witness testimony. Mere possession of transfer records by creditors still obliges them to prove loan validity. Second, even if the loan is verified, its classification as joint debt must be re-examined. General rules governing loan agreements and guarantees are detailed in Section 8, Article 18.\nEvidence A. During divorce proceedings, if one spouse’s parents suddenly produce a loan agreement bearing only their child’s signature, two distinct evaluations become necessary. First, courts must determine whether the loan actually occurred. If you can convincingly argue that no funds were transferred, judges will weigh multiple factors: loan amount, payment method, both parties’ financial standing, habitual transaction patterns, any corresponding property changes, and witness testimony. Mere possession of transfer records by creditors still obliges them to prove loan validity. Second, even if the loan is verified, its classification as joint debt must be re-examined. General rules governing loan agreements and guarantees are detailed in Section 8, Article 18.\nPossible trade-off: The source summarizes the return this way: “Money borrowed by a spouse behind your back generally won’t become your joint debt, provided it clearly exceeds normal household expenses and you neither signed any documents nor later acknowledged the debt. Creditors must prove the money was used for shared household needs or joint business activities. However, if the borrowed funds actually helped purchase a house that both of you now live in or own together, creditors can usually prove it served a shared purpose.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第一千零六十四条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n最高人民法院 (2020 年第二次修正). 关于审理民间借贷案件适用法律若干问题的规定（第十五、十六条）.: http://gongbao.court.gov.cn/Details/94b6623974526df7d2430a3c73f050.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-013 · Obtaining a marriage certificate requires only an ID card and a signed declaration — no household register needed, no fees, and issuance is immediate. ### 13. Obtaining a marriage certificate requires only an ID card and a signed declaration — no household register needed, no fees, and issuance is immediate.\n\n\n- Cost: There are no fees involved. Both parties must be present in person. The entire process typically takes just a few minutes. \n- In plain terms: Starting May 2025, getting a marriage certificate requires only two items: your ID card and a signed declaration stating that you have no spouse and share no direct or indirect blood relations within three generations with your partner. There’s no need to bring a household register, nor to go back to one’s place of hukou registration. The registration itself is completely free, and if all conditions are met, the certificate is issued on the spot. \n- Benefit: The revised Marriage Registration Regulations, effective May 10, 2025, streamlined documentation requirements for mainland residents. They specify that only two documents are mandatory: “(1) one’s own ID card; (2) a signed declaration confirming that one has no spouse and shares no direct or indirect blood relations within three generations with the other party.” The household register is no longer required. Registration is handled by “county-level civil affairs bureaus or township governments designated by provincial or municipal authorities to ensure accessibility.” The previous requirement to register at the hukou location of one partner has been removed. The regulations also explicitly state that “marriage registration authorities must not charge any fees” and “must issue certificates on the spot to applicants who meet all eligibility criteria.” \n- Evidence grade: A \n- Sources:State Council of China (2025). Marriage Registration Regulations (National Order No. 804, Articles 2, 6, 8, and 10). \n- Notes: Registration will be denied only in four cases: if either party is under legal marriage age, if consent is not mutual, if either party already has a spouse, or if the couple shares direct or indirect blood relations within three generations. Any additional charges usually apply only to optional services such as photography or photocopying — the registration process itself remains free. If anyone demands a “processing fee” or “express service charge,” such demands should be refused and reported. The 30-day cooling-off period for divorce registration is discussed under the “Cost” section.\nEvidence A. Registration will be denied only in four cases: if either party is under legal marriage age, if consent is not mutual, if either party already has a spouse, or if the couple shares direct or indirect blood relations within three generations. Any additional charges usually apply only to optional services such as photography or photocopying — the registration process itself remains free. If anyone demands a “processing fee” or “express service charge,” such demands should be refused and reported. The 30-day cooling-off period for divorce registration is discussed under the “Cost” section.\nPossible trade-off: The source summarizes the return this way: “Starting May 2025, getting a marriage certificate requires only two items: your ID card and a signed declaration stating that you have no spouse and share no direct or indirect blood relations within three generations with your partner. There’s no need to bring a household register, nor to go back to one’s place of hukou registration. The registration itself is completely free, and if all conditions are met, the certificate is issued on the spot.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2025). 婚姻登记条例（国令第 804 号，第二、六、八、十条）.: https://www.gov.cn/zhengce/zhengceku/202504/content_7017752.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-014 · Undergoing a premarital medical exam: if a serious illness is present, it must be disclosed before marriage registration ### 14. Undergoing a premarital medical exam: if a serious illness is present, it must be disclosed before marriage registration\n\n- Cost: In most regions, the exam is provided free of charge or at a reduced cost for eligible individuals; otherwise it costs only a few hundred yuan. The procedure itself takes about half a day.\n- In plain terms: If a person has a serious illness and fails to disclose it truthfully before marriage registration, the other spouse may petition a court to annul the marriage. This request must be filed within one year of learning about the condition. Since 2003, a premarital medical exam has no longer been a mandatory prerequisite for obtaining a marriage certificate; participation remains entirely voluntary. Exact costs and availability depend on local policies, but the exam typically requires half a day to complete.\n- Benefit: The legal consequences of concealing such information are clearly defined. Current marriage registration regulations stipulate that “any party with a serious illness must disclose this fact to the other party prior to registration; failure to do so permits the other party to petition a court for annulment under Article 1053 of the Civil Code.” The government also promotes premarital exams as a primary measure for preventing birth defects, aiming to maintain a premarital medical exam rate above 70% and a coverage rate for pre‑conception health checks above 80%. Additional policies encourage locating exam facilities near marriage registration offices and offering integrated services that combine registration, medical screening, and fertility counseling. The Civil Code likewise mandates disclosure of serious illnesses prior to marriage; non‑compliance grants the other spouse the right to seek annulment within one year of becoming aware of the condition.\n- Evidence grade: B\n- Sources: National People's Congress (2020). Civil Code (Article 1053). ; State Council of China (2025). Marriage Registration Regulations (National Decree No. 804, Article 12). ; General Office of the National Health Commission of China (NHC) (2023). Birth Defects Prevention and Treatment Capacity Improvement Plan (2023-2027) (National Health Office Maternal and Child Development [2023] No. 9). ; National Health Commission of China (NHC) and five other departments (2020). Notice on strengthening premarital health care (Guowei Maternal and Child Letter [2020] No. 205): "Actively advocate that all localities implement free premarital examinations based on actual conditions." \n- Notes: Since 2003, a premarital medical exam has not been a legal prerequisite for marriage; individuals may choose whether or not to participate. Nevertheless, the requirement to disclose any serious illness remains in effect, granting the other spouse the right to request annulment within one year of learning about it. There is no nationwide mandate guaranteeing free exams; a 2020 directive from the Health Commission and four other ministries merely encourages local authorities to provide free services where feasible. Consequently, exact costs and the specific tests offered vary by region; prospective couples should consult local maternal‑and‑child health centers or one‑stop service desks at marriage registration offices for detailed information.\nEvidence B. Since 2003, a premarital medical exam has not been a legal prerequisite for marriage; individuals may choose whether or not to participate. Nevertheless, the requirement to disclose any serious illness remains in effect, granting the other spouse the right to request annulment within one year of learning about it. There is no nationwide mandate guaranteeing free exams; a 2020 directive from the Health Commission and four other ministries merely encourages local authorities to provide free services where feasible. Consequently, exact costs and the specific tests offered vary by region; prospective couples should consult local maternal‑and‑child health centers or one‑stop service desks at marriage registration offices for detailed information.\nPossible trade-off: The source summarizes the return this way: “If a person has a serious illness and fails to disclose it truthfully before marriage registration, the other spouse may petition a court to annul the marriage. This request must be filed within one year of learning about the condition. Since 2003, a premarital medical exam has no longer been a mandatory prerequisite for obtaining a marriage certificate; participation remains entirely voluntary. Exact costs and availability depend on local policies, but the exam typically requires half a day to complete.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第一千零五十三条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n国务院 (2025). 婚姻登记条例（国令第 804 号，第十二条）.: https://www.gov.cn/zhengce/zhengceku/202504/content_7017752.htm\n国家卫生健康委办公厅 (2023). 出生缺陷防治能力提升计划（2023—2027 年）（国卫办妇幼发〔2023〕9 号）.: https://www.gov.cn/zhengce/zhengceku/202308/content_6900320.htm\n国家卫生健康委等五部门 (2020). 关于加强婚前保健工作的通知（国卫妇幼函〔2020〕205 号）：「积极倡导各地结合实际推行免费婚前检查」.: https://www.gov.cn/zhengce/zhengceku/2020-05/22/content_5513902.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-015 · Calculating the cost of walking away: Divorce by mutual agreement requires a 30-day cooling-off period, while divorce via litigation has strict legal prerequisites. ### 15. Calculating the cost of walking away: Divorce by mutual agreement requires a 30-day cooling-off period, while divorce via litigation has strict legal prerequisites.\n\n\n- Cost: There is no monetary cost. However, it’s worth spending some time before marriage to consider how long it might take and what steps would be required to end the marriage, should that ever become necessary. The real challenge lies in contemplating a potential separation before tying the knot.\n\n- In plain terms: Divorce by mutual consent isn’t finalized the moment the paperwork is signed. Within 30 days of filing the application, either spouse may withdraw it. After that window closes, both parties must appear in person within another 30 days to obtain the divorce certificate; failure to do so also counts as a withdrawal. If one spouse refuses to cooperate, the other must pursue litigation. Courts first attempt mediation; only when circumstances such as domestic violence, bigamy, or two years of separation persist without resolution will a divorce be granted.\n\n- Benefit: Under Article 1076 of the law, divorce by mutual agreement necessitates a written agreement and joint application to the marriage registry. Within 30 days of submission, either party may withdraw the request. Following this period, both spouses must apply for the certificate within a further 30 days; otherwise, the application is deemed withdrawn (Article 1077). In contested cases, courts must first mediate. Divorce is permitted when evidence of bigamy, cohabitation with another, domestic abuse, substance abuse, or two years of separation exists, even if mediation fails (Article 1079). Subsequent to a denial, another year of separation followed by renewed litigation also qualifies for approval. In 2024, 3.513 million couples divorced nationwide, of which 891,000 relied on court rulings or mediation.\n\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code of the People's Republic of China (Articles 1076, 1077, 1079). ; Ministry of Civil Affairs of China (2020). Notice on the implementation of the provisions on marriage registration in the "Civil Code of the People's Republic of China" (Minfa [2020] No. 116). ; Ministry of Civil Affairs of China (2025). 2024 Statistical Bulletin on the Development of Civil Affairs. The title is the same as Article 7 (what are the marriage rates and divorce rates?)\n\n- Notes: The cooling-off period applies exclusively to divorce by mutual agreement; litigation entails no such pause but involves lengthier proceedings. Fees for court filings and legal representation vary regionally, hence exact figures are omitted here. While the procedural hurdles may seem considerable, they shouldn’t deter marriage; rather, they underscore the importance of awareness prior to committing.\nEvidence A. The cooling-off period applies exclusively to divorce by mutual agreement; litigation entails no such pause but involves lengthier proceedings. Fees for court filings and legal representation vary regionally, hence exact figures are omitted here. While the procedural hurdles may seem considerable, they shouldn’t deter marriage; rather, they underscore the importance of awareness prior to committing.\nPossible trade-off: The source summarizes the return this way: “Divorce by mutual consent isn’t finalized the moment the paperwork is signed. Within 30 days of filing the application, either spouse may withdraw it. After that window closes, both parties must appear in person within another 30 days to obtain the divorce certificate; failure to do so also counts as a withdrawal. If one spouse refuses to cooperate, the other must pursue litigation. Courts first attempt mediation; only when circumstances such as domestic violence, bigamy, or two years of separation persist without resolution will a divorce be granted.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人民代表大会 (2020). 中华人民共和国民法典（第一千零七十六、一千零七十七、一千零七十九条）.: http://gongbao.court.gov.cn/Details/7f184078694d811fb3314f6af9accf.html\n民政部 (2020). 关于贯彻落实《中华人民共和国民法典》中有关婚姻登记规定的通知（民发〔2020〕116 号）.: https://www.gov.cn/zhengce/zhengceku/2020-12/04/content_5567010.htm\n民政部 (2025). 2024 年民政事业发展统计公报. 题录同第 7 条（结婚率、离婚率各是什么口径）\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-016 · Make a separate tally for the benefits to your elders when they get married — don’t mix it with your own records. ### 16. Make a separate tally for the benefits to your elders when they get married — don’t mix it with your own records.\n\n- Cost: No cost at all. Just draw two columns on paper. One column lists the benefits that go to you from this marriage — you can calculate those using the earlier sections. The other column lists the benefits that go to your elders: peace of mind, social prestige, and an end to pressure to marry. The hard part is keeping the elders’ column separate and not merging it with yours.\n- In plain terms: The benefits your elders gain — peace of mind, social standing, and relief from marriage pressure — are very real. But they won’t automatically translate into better health outcomes or improved relationship quality for you. Meanwhile, the time costs, financial outlays, and exit costs all fall squarely on your shoulders. By drawing two columns on paper and assigning each benefit to the right party, you can instantly see whether this arrangement is worth it for you.\n- Benefit: The benefits your elders receive are genuine. Yet they do not automatically become gains in your own health (see Section 8) or relationship quality (see Section 4; how good your relationship is depends on your own feelings). All time costs (Section 9), financial expenses (Sections 10–12), and exit costs (Section 15) must be borne by you. Once you keep separate records, you can easily judge whether marrying “as a duty” offers any real value for you.\n- Evidence grade: C\n- Sources: author’s experience, method suggestions; see the previous items in this section for the data part\n- Notes: You may also treat the elders’ share of benefits as a major factor in your calculations; how you weigh it is entirely up to you. A fill‑in worksheet is available at [docs/is-marriage-financially-worth-it.md](../docs/is-marriage-financially-worth-it.md).\nEvidence C. You may also treat the elders’ share of benefits as a major factor in your calculations; how you weigh it is entirely up to you. A fill‑in worksheet is available at [docs/is-marriage-financially-worth-it.md](../docs/is-marriage-financially-worth-it.md).\nPossible trade-off: The source summarizes the return this way: “The benefits your elders gain — peace of mind, social standing, and relief from marriage pressure — are very real. But they won’t automatically translate into better health outcomes or improved relationship quality for you. Meanwhile, the time costs, financial outlays, and exit costs all fall squarely on your shoulders. By drawing two columns on paper and assigning each benefit to the right party, you can instantly see whether this arrangement is worth it for you.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 作者经验，方法类建议\n数据部分见本节前面各条\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-017 · Treating relationship quality as a health factor: focus on the issue, not the person — avoid insults and sarcasm ### 17. Treating relationship quality as a health factor: focus on the issue, not the person — avoid insults and sarcasm\n\n\n- Cost: No cost at all. When arguing, stick to the current issue only; do not insult, mock, or bring up past grievances. The real challenge is keeping your mouth in check when angry.\n\n- In plain terms: Couples with a good relationship tend to be healthier and have a lower risk of mortality. This link is relatively weak — comparable to how diet affects health. In one experiment, wounds on partners who remained hostile during arguments healed at only 60% of the rate seen in couples who stayed calm.\n\n- Benefit: This conclusion comes from a meta-analysis of 126 studies involving over 72,000 participants. Higher marital quality correlates with better health, with correlation coefficients ranging from 0.07 to 0.21 (where 0 means no link and 1 means perfect alignment). The strongest association is with reduced mortality, at r = 0.11. Additionally, hostile arguments lead to a weaker cardiovascular response, with r = -0.13. These effects are modest, similar in magnitude to those linked to dietary habits. In another controlled experiment, 42 healthy couples were hospitalized twice for 24 hours each: once for supportive conversation and once to discuss a contentious issue. After the argument, wounds healed more slowly; couples displaying greater hostility saw healing at just 60% of the rate seen in low‑hostility pairs. The next morning, their blood showed higher levels of inflammatory markers such as IL‑6 and tumor necrosis factor.\n\n- Evidence grade: B\n- Sources:Robles TF, Slatcher RB, Trombello JM, McGinn MM (2014). Marital quality and health: a meta-analytic review. Psychological Bulletin. ; Kiecolt-Glaser JK et al. (2005). Hostile marital interactions, proinflammatory cytokine production, and wound healing. Archives of General Psychiatry. \n\n- Notes: The B rating reflects that most included studies were observational and lacked controlled groups, making it hard to determine whether poor relationships cause health problems or vice versa. Even after adjusting for age and income, some associations persisted. The original study also notes potential publication bias. Gender differences were not evident in studies that compared men and women. No meta‑analysis directly compares mortality rates between couples in bad marriages and those who remain unmarried; thus the claim that “bad marriages are worse for health than staying single” remains a hypothesis. The wound‑healing experiments involved only 42 couples. The advice “focus on the issue, not the person — avoid insults and sarcasm” is derived from observed hostile behaviors in those studies; no research has directly tested this approach. If arguments persist despite these efforts, couples may consider couple therapy (see Section 20). Physical violence, chronic insults, or threats go beyond communication issues and constitute domestic abuse (see Section 8, Item 43). For guidance on whether to leave a relationship and the associated costs, see Section 15 on exit costs.\nEvidence B. The B rating reflects that most included studies were observational and lacked controlled groups, making it hard to determine whether poor relationships cause health problems or vice versa. Even after adjusting for age and income, some associations persisted. The original study also notes potential publication bias. Gender differences were not evident in studies that compared men and women. No meta‑analysis directly compares mortality rates between couples in bad marriages and those who remain unmarried; thus the claim that “bad marriages are worse for health than staying single” remains a hypothesis. The wound‑healing experiments involved only 42 couples. The advice “focus on the issue, not the person — avoid insults and sarcasm” is derived from observed hostile behaviors in those studies; no research has directly tested this approach. If arguments persist despite these efforts, couples may consider couple therapy (see Section 20). Physical violence, chronic insults, or threats go beyond communication issues and constitute domestic abuse (see Section 8, Item 43). For guidance on whether to leave a relationship and the associated costs, see Section 15 on exit costs.\nPossible trade-off: The source summarizes the return this way: “Couples with a good relationship tend to be healthier and have a lower risk of mortality. This link is relatively weak — comparable to how diet affects health. In one experiment, wounds on partners who remained hostile during arguments healed at only 60% of the rate seen in couples who stayed calm.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Robles TF, Slatcher RB, Trombello JM, McGinn MM (2014). Marital quality and health: a meta-analytic review. Psychological Bulletin.: https://doi.org/10.1037/a0031859\nKiecolt-Glaser JK 等 (2005). Hostile marital interactions, proinflammatory cytokine production, and wound healing. Archives of General Psychiatry.: https://doi.org/10.1001/archpsyc.62.12.1377\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-018 · Same-sex partners should prepare a power of attorney, a voluntary guardianship agreement, and a will while both are still lucid: legally, you are not considered close relatives, so without these documents you’ll have no right to sign on behalf of each other or to inherit anything. ### 18. Same-sex partners should prepare a power of attorney, a voluntary guardianship agreement, and a will while both are still lucid: legally, you are not considered close relatives, so without these documents you’ll have no right to sign on behalf of each other or to inherit anything.\n\n\n- Cost: Notarizing a voluntary guardianship agreement and a will incurs fees that vary by region, typically starting at a few hundred yuan. Drafting a handwritten will costs nothing. The whole process usually takes one or two half‑days; the real challenge is getting both partners to discuss illness and death openly.\n\n- In plain terms: Under the law, close relatives include spouses, parents, children, and siblings — partners do not qualify. If no paperwork is done beforehand, when one partner becomes seriously ill the other cannot make medical decisions for them, and upon death the surviving partner receives no inheritance. These three documents each serve a distinct purpose: the power of attorney covers everyday decisions while both are capable; the voluntary guardianship kicks in if one loses decision‑making ability; the will governs what happens after death.\n\n- Benefit: Article 1045 of the Civil Code lists close relatives as spouses, parents, children, siblings, grandparents, and grandchildren. Article 1127 defines legal heirs as spouses, children, parents, then siblings and grandparents. Partners appear in neither category. Article 1219 addresses surgeries, special tests, and treatments: if full disclosure to the patient isn’t possible, doctors must inform and obtain consent from “close relatives.” Three legal pathways can fill this gap. First, Article 33 permits adults to enter a written agreement designating another adult as their guardian; that person then acts as a legal representative. Second, Article 165 requires a power of attorney that names the agent, outlines duties, and is signed by the principal; this arrangement ends upon the principal’s death. Third, Article 1133 allows a will to leave property to anyone outside the statutory heir list. According to a published article by the Yichang Judicial Bureau, same‑sex couples may notarize a voluntary guardianship agreement naming their partner as future guardian — a practice now recognized nationwide.\n\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code (Articles 23, 33, 165, 173, 1045, 1124, 1127, 1133 to 1140, 1142, 1219). (National Laws and Regulations Database); Yichang Municipal Justice Bureau (2021). Notarization of Intentional Guardianship: The Notarization Road to the Rainbow. "Practice Collection" column of the Hubei Provincial Department of Justice website. \n\n- Notes: In a will, a partner is classified as a “legatee” rather than an heir. Once aware of the bequest, the partner must explicitly accept it within 60 days; otherwise the gift is forfeited. Neither the partner nor anyone with a conflict of interest may serve as a witness. If multiple wills exist, the most recent one supersedes earlier versions, as noted in Section 17.2. Hospitals differ on whether a voluntary guardian can sign consent forms; it’s wise to verify this with your regular medical facility. Should family members dispute these documents, litigation may ensue — first‑instance trials typically last at least six months, with legal fees borne by the parties. For that reason, having the documents notarized is advisable. Any jointly purchased property or shared savings should be documented separately with clear statements of each party’s contribution. Guidance on establishing voluntary guardianship can be found in Section 17.1. The ultimate beneficiaries of all these arrangements are you and your partner.\nEvidence A. In a will, a partner is classified as a “legatee” rather than an heir. Once aware of the bequest, the partner must explicitly accept it within 60 days; otherwise the gift is forfeited. Neither the partner nor anyone with a conflict of interest may serve as a witness. If multiple wills exist, the most recent one supersedes earlier versions, as noted in Section 17.2. Hospitals differ on whether a voluntary guardian can sign consent forms; it’s wise to verify this with your regular medical facility. Should family members dispute these documents, litigation may ensue — first‑instance trials typically last at least six months, with legal fees borne by the parties. For that reason, having the documents notarized is advisable. Any jointly purchased property or shared savings should be documented separately with clear statements of each party’s contribution. Guidance on establishing voluntary guardianship can be found in Section 17.1. The ultimate beneficiaries of all these arrangements are you and your partner.\nPossible trade-off: The source summarizes the return this way: “Under the law, close relatives include spouses, parents, children, and siblings — partners do not qualify. If no paperwork is done beforehand, when one partner becomes seriously ill the other cannot make medical decisions for them, and upon death the surviving partner receives no inheritance. These three documents each serve a distinct purpose: the power of attorney covers everyday decisions while both are capable; the voluntary guardianship kicks in if one loses decision‑making ability; the will governs what happens after death.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第二十三、三十三、一百六十五、一百七十三、一千零四十五、一千一百二十四、一千一百二十七、一千一百三十三至一千一百四十、一千一百四十二、一千二百一十九条）.: https://flk.npc.gov.cn/detail?id=ff808081729d1efe01729d50b5c500bf\n宜昌市司法局 (2021). 意定监护公证：通向彩虹的公证之路. 湖北省司法厅网站「实践荟萃」栏目.: https://sft.hubei.gov.cn/fbjd/sjhc/202101/t20210108_3208602.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-019 · Don’t marry while hiding your sexual orientation, and don’t treat “marriage of convenience” as an easy shortcut: legally, it is a real marriage, and the only way out is divorce. ### 19. Don’t marry while hiding your sexual orientation, and don’t treat “marriage of convenience” as an easy shortcut: legally, it is a real marriage, and the only way out is divorce.\n\n\n- Cost: There is no financial cost. The hard part is resisting family pressure to stay married — this may go on for many years.\n\n- In plain terms: Marrying while concealing one’s sexual orientation is not legally invalid, nor can it be annulled; the only way to end it is through divorce. A “marriage of convenience” is also a real marriage, so any income earned or debts incurred afterward are treated as joint marital property. When the deceived spouse files for divorce, they may request a larger share of assets and compensation for emotional distress, though whether the court will grant this remains uncertain.\n\n- Benefit: Article 1051 of the Civil Code lists only three grounds on which a marriage can be declared invalid: bigamy, prohibited familial relationships, and underage marriage. Articles 1052 and 1053 allow annulment only in cases of coercion or concealed serious illnesses prior to marriage. Interpretation (I) of the Marriage and Family Section, Article 17, states that any other grounds for invalidation will be rejected by courts. Hence, divorce is the sole legal exit route. A registered “marriage of convenience” is likewise lawful. Article 1062 designates post‑marriage wages, bonuses, and other earnings as joint property, while Article 1064 treats debts jointly signed or incurred for household needs as joint obligations. Divorce damages are covered in Article 1091, limited to bigamy, cohabitation with a third party, domestic violence, abuse, abandonment, or “other major faults”; Interpretation (I), Article 2 restricts “cohabitation with a third party” to opposite‑sex relationships. Thus, same‑sex relationships must rely on the “other major faults” clause for compensation claims, which may include emotional distress awards — these must be requested at the time of filing for divorce, otherwise they won’t be granted. No court rulings on such cases have been published since the Civil Code took effect; however, a 2013 article on the Jiangsu Provincial Higher People’s Court website discussed a wife suing for divorce after discovering her husband’s homosexuality, presenting two viewpoints: one argued that homosexuality did not qualify as a statutory fault, so no extra assets or compensation should be awarded; the author supported the opposite stance, advocating that the deceived spouse be treated as “innocent” and thus entitled to asset protection and emotional damages nationwide.\n\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code (Articles 1051 to 1054, 1062, 1064, 1079, 1087, 1091). (National Laws and Regulations Database); Supreme People's Court of China (2020). Interpretation on the application of the marriage and family section of the "Civil Code of the People's Republic of China" (1) (Fa Interpretation [2020] No. 22, Articles 2, 17, 86 to 90). ; Zhu Laikuan, Wang Hongjuan (2013). Can damages be claimed for divorce due to homosexuality? Jiangsu Court Network. \n\n- Notes: Only one analytical article mentions the possibility of extra assets and emotional compensation; it does not describe any actual verdict, so success depends on the specific court. The Civil Code introduced “other major faults” as a new legal basis, giving the deceived spouse a stronger argument. The statutory provisions themselves merit an A rating. If both parties in a “marriage of convenience” each have same‑sex partners, those partners receive no marital protections, and any related property arrangements must be specified separately — see Section 18 on same‑sex guardianship and wills. Divorce procedures, including the 30‑day cooling‑off period or litigation, follow the same rules as any other divorce; see Section 15. Waiving compensation claims in a divorce agreement bars any later legal pursuit. The primary beneficiaries are the deceived spouse; the other party also faces consequences such as divorce, asset division, and child‑custody disputes once the deception is uncovered.\nEvidence A. Only one analytical article mentions the possibility of extra assets and emotional compensation; it does not describe any actual verdict, so success depends on the specific court. The Civil Code introduced “other major faults” as a new legal basis, giving the deceived spouse a stronger argument. The statutory provisions themselves merit an A rating. If both parties in a “marriage of convenience” each have same‑sex partners, those partners receive no marital protections, and any related property arrangements must be specified separately — see Section 18 on same‑sex guardianship and wills. Divorce procedures, including the 30‑day cooling‑off period or litigation, follow the same rules as any other divorce; see Section 15. Waiving compensation claims in a divorce agreement bars any later legal pursuit. The primary beneficiaries are the deceived spouse; the other party also faces consequences such as divorce, asset division, and child‑custody disputes once the deception is uncovered.\nPossible trade-off: The source summarizes the return this way: “Marrying while concealing one’s sexual orientation is not legally invalid, nor can it be annulled; the only way to end it is through divorce. A “marriage of convenience” is also a real marriage, so any income earned or debts incurred afterward are treated as joint marital property. When the deceived spouse files for divorce, they may request a larger share of assets and compensation for emotional distress, though whether the court will grant this remains uncertain.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第一千零五十一至一千零五十四、一千零六十二、一千零六十四、一千零七十九、一千零八十七、一千零九十一条）.: https://flk.npc.gov.cn/detail?id=ff808081729d1efe01729d50b5c500bf\n最高人民法院 (2020). 关于适用《中华人民共和国民法典》婚姻家庭编的解释（一）（法释〔2020〕22 号，第二、十七、八十六至九十条）.: https://flk.npc.gov.cn/detail?id=ff80808177e75f880178006736f21aaf\n朱来宽、王洪娟 (2013). 因同性恋导致离婚能否主张损害赔偿？江苏法院网.: http://www.jsfy.gov.cn/article/26621.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 10-020 · When a relationship is stuck in endless arguments and silent treatment, couples therapy can help — waiting alone rarely does ### 20. When a relationship is stuck in endless arguments and silent treatment, couples therapy can help — waiting alone rarely does\n\n\n- Cost: Couples therapy comes at a cost. Fees are charged per session and vary by location and clinic; no exact figures are provided here. Typically, participants attend weekly sessions over a period of about eight months. The main challenge is that both partners must attend regularly and see it through to the end.\n\n- In plain terms: Couples who attend therapy together tend to report significantly higher relationship satisfaction — roughly 70% experience noticeable improvement. In contrast, couples who simply wait without any intervention show little to no change. However, these benefits tend to fade over time: after five years, about half of those who sought therapy still report clear gains, while roughly a quarter end up separated or divorced.\n\n- Benefit: A 2020 meta-analysis examined 58 studies involving 2,092 couples. After completing therapy, the average change in relationship satisfaction was g = 1.12 (95% CI: 0.92–1.31), which researchers consider a large effect size. g is an effect size measure; see the glossary for details. For couples who only waited without therapy, the same period yielded g = 0.12 (−0.04 to 0.29), indicating virtually no improvement. The greater the initial dissatisfaction, the larger the subsequent gain. Another review from 2012 reported that 70% of couples receiving therapy showed positive outcomes. One randomized trial followed 134 long‑married couples with serious conflicts; after eight months of two different behavioral therapy programs, satisfaction improved by d = 0.90 and d = 0.71 respectively. Five years later, 50.0% and 45.9% of those couples still showed clinically meaningful improvement. At the same time, 25.7% and 27.9% had separated or divorced.\n\n- Evidence grade: A (controversial)\n- Sources: Roddy MK, Walsh LM, Rothman K, Hatch SG, Doss BD (2020). Meta-analysis of couple therapy: effects across outcomes, designs, timeframes, and other moderators. Journal of Consulting and Clinical Psychology, 88(7), 583-596. ; Lebow JL, Chambers AL, Christensen A, Johnson SM (2012). Research on the treatment of couple distress. Journal of Marital and Family Therapy, 38(1), 145-168. Christensen A, Atkins DC, Baucom B, Yi J (2010). Marital status and satisfaction five years following a Randomized clinical trial comparing traditional versus integrative behavioral couple therapy. Journal of Consulting and Clinical Psychology, 78(2), 225-235. ; Rathgeber M, Bürkner PC, Schiller EM, Holling H (2019). The efficacy of emotionally focused couples therapy and behavioral couples therapy: a meta-analysis. Journal of Marital and Family Therapy, 45(3), 447-463. (Disputant); Shadish WR, Baldwin SA (2003). Meta-analysis of MFT interventions. Journal of Marital and Family Therapy, 29(4), 547-570. (disputing party); Karakurt G, Whiting K, van Esch C, Bolen SD, Calabrese JR (2016). Couples therapy for intimate partner violence: a systematic review and meta-analysis. Journal of Marital and Family Therapy, 42(4), 567-583. ; National People's Congress Standing Committee (2018 revision). Mental Health Law (Article 23, 51). (National Laws and Regulations Database)\n\n- Notes: The main controversy concerns how long these benefits actually last. Another meta-analysis limited to randomized trials found g = 0.60 right after therapy and g = 0.44 after six months; by twelve months only one behavioral therapy approach retained any measurable effect, with g = 0.06 — essentially negligible. A broader review of 20 meta-analyses concluded that clinically meaningful improvement occurs in 40% to 50% of participants. The figures “70% improvement” and “40–50% clinically meaningful improvement” refer to different criteria and should not be directly compared. The five‑year trial lacked a control group of couples receiving no treatment, so it is unclear whether divorce rates rose or fell. The 2020 meta‑analysis included only heterosexual couples; no comparable randomized trials have been identified in China, so results should be interpreted with caution. In China, mental health regulations require that psychotherapy be delivered within medical institutions; counselors without medical qualifications may not provide psychotherapy. You can inquire at psychiatric or psychology departments of hospitals about available couples therapy programs. If seeking outside a hospital, verify the practitioner’s credentials and training. Couples experiencing domestic violence should not begin therapy together. A 2016 meta‑analysis noted that its conclusions apply only to mild‑to‑moderate conflicts where both partners occasionally engage in physical altercations; it does not cover situations dominated by controlling or severely harmful behavior. There is also concern that returning home after therapy might increase the risk of retaliation. If you have been physically abused, see Section 8, Item 43. For advice on how to talk during arguments, see Section 17; for guidance on whether to end the relationship, see Section 15. The primary beneficiaries of therapy are both you and your spouse.\nEvidence A. The main controversy concerns how long these benefits actually last. Another meta-analysis limited to randomized trials found g = 0.60 right after therapy and g = 0.44 after six months; by twelve months only one behavioral therapy approach retained any measurable effect, with g = 0.06 — essentially negligible. A broader review of 20 meta-analyses concluded that clinically meaningful improvement occurs in 40% to 50% of participants. The figures “70% improvement” and “40–50% clinically meaningful improvement” refer to different criteria and should not be directly compared. The five‑year trial lacked a control group of couples receiving no treatment, so it is unclear whether divorce rates rose or fell. The 2020 meta‑analysis included only heterosexual couples; no comparable randomized trials have been identified in China, so results should be interpreted with caution. In China, mental health regulations require that psychotherapy be delivered within medical institutions; counselors without medical qualifications may not provide psychotherapy. You can inquire at psychiatric or psychology departments of hospitals about available couples therapy programs. If seeking outside a hospital, verify the practitioner’s credentials and training. Couples experiencing domestic violence should not begin therapy together. A 2016 meta‑analysis noted that its conclusions apply only to mild‑to‑moderate conflicts where both partners occasionally engage in physical altercations; it does not cover situations dominated by controlling or severely harmful behavior. There is also concern that returning home after therapy might increase the risk of retaliation. If you have been physically abused, see Section 8, Item 43. For advice on how to talk during arguments, see Section 17; for guidance on whether to end the relationship, see Section 15. The primary beneficiaries of therapy are both you and your spouse.\nPossible trade-off: The source summarizes the return this way: “Couples who attend therapy together tend to report significantly higher relationship satisfaction — roughly 70% experience noticeable improvement. In contrast, couples who simply wait without any intervention show little to no change. However, these benefits tend to fade over time: after five years, about half of those who sought therapy still report clear gains, while roughly a quarter end up separated or divorced.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Roddy MK, Walsh LM, Rothman K, Hatch SG, Doss BD (2020). Meta-analysis of couple therapy: effects across outcomes, designs, timeframes, and other moderators. Journal of Consulting and Clinical Psychology, 88(7), 583-596.: https://doi.org/10.1037/ccp0000514\nLebow JL, Chambers AL, Christensen A, Johnson SM (2012). Research on the treatment of couple distress. Journal of Marital and Family Therapy, 38(1), 145-168.: https://doi.org/10.1111/j.1752-0606.2011.00249.x\nChristensen A, Atkins DC, Baucom B, Yi J (2010). Marital status and satisfaction five years following a randomized clinical trial comparing traditional versus integrative behavioral couple therapy. Journal of Consulting and Clinical Psychology, 78(2), 225-235.: https://doi.org/10.1037/a0018132\nRathgeber M, Bürkner PC, Schiller EM, Holling H (2019). The efficacy of emotionally focused couples therapy and behavioral couples therapy: a meta-analysis. Journal of Marital and Family Therapy, 45(3), 447-463.: https://doi.org/10.1111/jmft.12336\nShadish WR, Baldwin SA (2003). Meta-analysis of MFT interventions. Journal of Marital and Family Therapy, 29(4), 547-570.: https://doi.org/10.1111/j.1752-0606.2003.tb01694.x\nKarakurt G, Whiting K, van Esch C, Bolen SD, Calabrese JR (2016). Couples therapy for intimate partner violence: a systematic review and meta-analysis. Journal of Marital and Family Therapy, 42(4), 567-583.: https://doi.org/10.1111/jmft.12178\n全国人大常委会 (2018 修正). 精神卫生法（第二十三、五十一条）.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7448a066d\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/10-%E6%81%8B%E7%88%B1%E5%92%8C%E7%BB%93%E5%A9%9A%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-001 · Ask three questions before taking any action: Whose interests might be harmed? How capable is the other party of pursuing legal action? And how much evidence do I have? If legal action is taken, immediately hire a criminal defense attorney. ### 1. Ask three questions before taking any action: Whose interests might be harmed? How capable is the other party of pursuing legal action? And how much evidence do I have? If legal action is taken, immediately hire a criminal defense attorney.\n\n\n- Cost: No cost at all. Before acting, replace the question “Is this technically feasible?” with “Will the vendor, platform, or company file a police report?” The hard part is resisting the urge to think “this is a minor issue no one will care about” — server logs, payment records, and chat logs are all routinely subpoenaed during investigations.\n\n- In plain terms: Before doing anything, ask whether the vendor, platform, or company will report the incident to police. Server logs, payment records, and chat logs are all easily obtained during an investigation. If you are criminally detained, authorities must decide within 37 days whether to formally arrest you. You may hire a lawyer from the very first interrogation onward; those 37 days are the most critical window for securing effective legal representation.\n\n- Benefit: Any organization or individual who becomes aware of a crime may file a police report. Once authorities deem a crime to have occurred, they must open an investigation. After a criminal detention, police must request formal arrest approval from prosecutors within three days; this period may be extended by one to four days under special circumstances, or up to 30 days in cases involving multiple locations or serial offenses. Prosecutors then have seven days to make a decision. In total, the maximum timeframe for deciding whether to arrest is 37 days. From the first interrogation or upon being placed under any compulsory measure, you may retain legal counsel; during the police investigation phase, only lawyers may be hired. Lawyers must be granted access to clients within 48 hours of requesting a meeting. If the potential sentence involves lighter penalties such as probation or fines rather than imprisonment, you may be released on bail by posting a bond or securing a guarantor; this bail period may last up to 12 months nationwide.\n\n- Evidence grade: C\n- Sources: National People's Congress (2018). Criminal Procedure Law (2018 amendment, Articles 34, 39, 67, 79, 91, 110, 112). \n\n- Notes: These 37 days refer strictly to the interval between detention and the prosecutor’s decision on arrest; they do not represent the overall maximum detention period. Additional detention limits apply during the subsequent investigation phase. It is precisely during these 37 days that experienced attorneys can be most effective — meeting clients, submitting arguments to prosecutors that arrest is unwarranted, and applying for bail. Seeking legal help after indictment is far too late. All other items in this section address the same underlying issue: whether the other party has grounds to file a report.\nEvidence C. These 37 days refer strictly to the interval between detention and the prosecutor’s decision on arrest; they do not represent the overall maximum detention period. Additional detention limits apply during the subsequent investigation phase. It is precisely during these 37 days that experienced attorneys can be most effective — meeting clients, submitting arguments to prosecutors that arrest is unwarranted, and applying for bail. Seeking legal help after indictment is far too late. All other items in this section address the same underlying issue: whether the other party has grounds to file a report.\nPossible trade-off: The source summarizes the return this way: “Before doing anything, ask whether the vendor, platform, or company will report the incident to police. Server logs, payment records, and chat logs are all easily obtained during an investigation. If you are criminally detained, authorities must decide within 37 days whether to formally arrest you. You may hire a lawyer from the very first interrogation onward; those 37 days are the most critical window for securing effective legal representation.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2018). 刑事诉讼法（2018 年修正，第三十四、三十九、六十七、七十九、九十一、一百一十、一百一十二条）.: https://www.spp.gov.cn/zdgz/201810/t20181027_396818.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-002 · Refraining from creating or selling game cheats and aids, including AI tools that only capture screenshots without touching memory ### 2. Refraining from creating or selling game cheats and aids, including AI tools that only capture screenshots without touching memory\n\n\n- Cost: There is no monetary cost. The trade‑off is giving up potential income from such orders and “small tools.” The difficulty lies in the fact that this money comes quickly and it’s unclear who might eventually pursue legal action.\n- In plain terms: Selling to just 20 users or earning 5,000 yuan is enough to qualify as “serious circumstances,” leading to a sentence of up to three years. In especially serious cases the penalty ranges from three to seven years. One developer who created aim‑assist and wall‑hack cheats sold them over 80,000 times in three months, netting more than 30,000 yuan; he received a one‑year suspended sentence plus a 5,000‑yuan fine. Another individual obtained the game’s server code, ran a private server, and collected over 20 million yuan in payments; he was sentenced to four years in prison and fined up to 10 million yuan.\n- Benefit: Distributing programs or tools designed to intrude upon or illegally control computer systems can result in imprisonment of up to three years, along with a fine, or a fine alone if the circumstances are deemed “serious.” For especially serious cases the sentence rises to three‑seven years plus a fine. The threshold for “serious circumstances” is reaching 20 users or generating at least 5,000 yuan in illicit profit. Intentionally bypassing or sabotaging technical protection measures may also constitute copyright infringement, punishable by up to three years, or up to ten years in more severe instances. Official examples include Wang and others who sold memory‑modifying cheats; they earned over 30,000 yuan in three months and received a one‑year suspended sentence plus a 5,000‑yuan fine. Another case involved Xiang and others who sold the “TZ” series of cheats, generating over 200,000 yuan; Xiang got three years suspended and a 20,000‑yuan fine. Liu and others obtained server code, altered parameters, and ran a private server that attracted over 20 million yuan in payments; they received sentences ranging from four years down to two years and six months, along with fines from 1 million to 1.3 million yuan nationwide.\n- Evidence grade: A\n- Sources: National People's Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (11), Article 285, Paragraph 3, Article 217, Item 6). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2011). Interpretation of Several Issues Concerning the Application of Laws in Handling Criminal Cases Endangering the Security of Computer Information Systems (Article 3). (Reprinted by Shenzhen Public Security Bureau); Supreme People's Procuratorate of China (2026). Shanghai Jing'an: Strictly punish the production and sale of black and gray game plug-ins to protect a clear cyberspace. ; Supreme People's Procuratorate of China (2021). Typical cases of procuratorial organs protecting intellectual property rights in 2020 (Case 5). \n- Notes: All published cheat‑related rulings involve programs that read or modify game memory and circumvent anti‑cheat systems. No official cases have yet addressed aids that merely capture screenshots or simulate keystrokes. Nevertheless, a recent ticket‑scaling case shows that even tools that do not touch memory but merely send requests can be deemed illegal data‑acquisition tools. Whether an act qualifies as a crime and which charge applies is determined by law‑enforcement agencies based on evidence supplied by game developers, not by the author’s interpretation. The requirement of just 20 users to meet the “serious circumstances” threshold is quite low.\nEvidence A. All published cheat‑related rulings involve programs that read or modify game memory and circumvent anti‑cheat systems. No official cases have yet addressed aids that merely capture screenshots or simulate keystrokes. Nevertheless, a recent ticket‑scaling case shows that even tools that do not touch memory but merely send requests can be deemed illegal data‑acquisition tools. Whether an act qualifies as a crime and which charge applies is determined by law‑enforcement agencies based on evidence supplied by game developers, not by the author’s interpretation. The requirement of just 20 users to meet the “serious circumstances” threshold is quite low.\nPossible trade-off: The source summarizes the return this way: “Selling to just 20 users or earning 5,000 yuan is enough to qualify as “serious circumstances,” leading to a sentence of up to three years. In especially serious cases the penalty ranges from three to seven years. One developer who created aim‑assist and wall‑hack cheats sold them over 80,000 times in three months, netting more than 30,000 yuan; he received a one‑year suspended sentence plus a 5,000‑yuan fine. Another individual obtained the game’s server code, ran a private server, and collected over 20 million yuan in payments; he was sentenced to four years in prison and fined up to 10 million yuan.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十五条第三款、第二百一十七条第六项）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n最高人民法院、最高人民检察院 (2011). 关于办理危害计算机信息系统安全刑事案件应用法律若干问题的解释（第三条）.: https://ga.sz.gov.cn/ZWGK/ZCFG/ZCJD/content/post_1304363.html\n最高人民检察院 (2026). 上海静安：严惩制售游戏外挂黑灰产共护清朗网络空间.: https://www.spp.gov.cn/spp/zdgz/202608/t20260825_735480.shtml\n最高人民检察院 (2021). 2020 年度检察机关保护知识产权典型案例（案例五）.: https://www.spp.gov.cn/spp/xwfbh/wsfbt/202104/t20210425_516525.shtml\n国家版权局 (2020). 2019 年度上海十大版权典型案件发布（上海市版权局发布，案例八：上海昱宫网络科技有限公司等侵犯著作权案）.: https://www.ncac.gov.cn/xxfb/ywxx/202004/t20200430_47269.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-003 · Do not write or sell scripts for ticket snatching, flash sales, fake orders, or coupon farming — even if they merely “automate button clicks” ### 3. Do not write or sell scripts for ticket snatching, flash sales, fake orders, or coupon farming — even if they merely “automate button clicks”\n\n- Cost: No expense and no time required\n- In plain terms: Even if a script does not modify memory or bypass security measures and merely sends requests faster than a human can, it still qualifies as illegal acquisition of computer system data. The legal threshold is either earning over 5,000 yuan or causing at least 10,000 yuan in losses. One individual bought multiple 12306 accounts and used them to snatch over 200 train tickets, netting more than 20,000 yuan; he was sentenced to 1 year and 6 months in prison, suspended for the same period, plus a fine of 5,000 yuan. Another person sold ticket‑snatching software online and was found guilty of unfair competition, ordered to pay 20,000 yuan in damages.\n- Benefit: Illegally accessing computer systems or obtaining their data via any technical means can lead to imprisonment of up to 3 years, a fine, or both; more serious cases incur 3–7 years in prison. The threshold for “serious circumstances” is earning over 5,000 yuan illegally or causing losses exceeding 10,000 yuan. Official cases include a person who used a bot to submit numerous ticket‑purchase requests using purchased 12306 accounts; he snatched more than 200 tickets and earned over 20,000 yuan, resulting in the same sentence as above. Zheng sold ticket‑snatching software for a specific booking app and was ordered to pay 20,000 yuan for unfair competition (national precedent).\n- Evidence grade: A\n- Sources: National People's Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (11), Article 285, Paragraph 2). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2011). Interpretation of Several Issues Concerning the Application of Laws in Handling Criminal Cases Endangering the Security of Computer Information Systems (Article 1). ; Supreme People's Procuratorate of China (2026). Shanghai Jing'an: Investigate the case of using plug-in software to rob train tickets in batches for profit. ; Supreme People's Court of China (2025). Typical intellectual property cases of the People's Court in 2024 (Case 7, unfair competition case of ticket grabbing software). \n- Notes: Even scripts that do not alter memory or bypass security and merely operate faster than humans still fall under Article 285 of the Criminal Law. Both paid ticket‑snatching services and selling such scripts are considered profit‑generating activities. No official cases have been reported for individuals using such scripts solely for personal use.\nEvidence A. Even scripts that do not alter memory or bypass security and merely operate faster than humans still fall under Article 285 of the Criminal Law. Both paid ticket‑snatching services and selling such scripts are considered profit‑generating activities. No official cases have been reported for individuals using such scripts solely for personal use.\nPossible trade-off: The source summarizes the return this way: “Even if a script does not modify memory or bypass security measures and merely sends requests faster than a human can, it still qualifies as illegal acquisition of computer system data. The legal threshold is either earning over 5,000 yuan or causing at least 10,000 yuan in losses. One individual bought multiple 12306 accounts and used them to snatch over 200 train tickets, netting more than 20,000 yuan; he was sentenced to 1 year and 6 months in prison, suspended for the same period, plus a fine of 5,000 yuan. Another person sold ticket‑snatching software online and was found guilty of unfair competition, ordered to pay 20,000 yuan in damages.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十五条第二款）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n最高人民法院、最高人民检察院 (2011). 关于办理危害计算机信息系统安全刑事案件应用法律若干问题的解释（第一条）.: https://ga.sz.gov.cn/ZWGK/ZCFG/ZCJD/content/post_1304363.html\n最高人民检察院 (2026). 上海静安：查办利用外挂软件批量代抢火车票牟利案.: https://www.spp.gov.cn/spp/dfjcdt/202607/t20260707_731426.shtml\n最高人民法院 (2025). 2024 年人民法院知识产权典型案例（案例七，抢票软件不正当竞争案）.: https://enipc.court.gov.cn/zh-cn/news/view-4205.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-004 · The crawler only accesses publicly available pages that require no login; it does not attempt to bypass anti-scraping measures or handle any personal information, and any data it collects is never sold. ### 4. The crawler only accesses publicly available pages that require no login; it does not attempt to bypass anti-scraping measures or handle any personal information, and any data it collects is never sold.\n\n- Cost: No cost at all. A crawler is simply a program that automatically browses web pages and extracts the data on them. Before running one, check the robots.txt file and any API authorization guidelines — robots.txt is a file placed by website owners in their root directory that lists pages they do not want crawlers to access. Any data that requires a login, a token (a temporary access credential), or signature decryption to obtain is not targeted. The real challenge is resisting the temptation to collect such data even when technical means make it easy to do so — this depends entirely on self-discipline.\n- In plain terms: Any data that requires a login, a token, or signature decryption to access falls under bypassing protective measures; violations are punishable by up to 3 years in prison, or 3 to 7 years in more serious cases. Collecting personal information brings even heavier penalties. Possessing 50 or more records related to personal movement, communications, credit history, or financial information is already considered a serious offense. The same applies if you collect 500 or more records on accommodation, health, or transaction details, 5000 or more records of other types, or earn 5000 yuan or more from such activities.\n- Benefit: Illegally accessing system data by bypassing protective measures carries the same sentencing range as the third item (scripts used for ticket scalping or flash sale fraud): up to 3 years in prison, or 3 to 7 years in more serious cases. Illegally obtaining, selling, or providing citizens’ personal information also triggers heavy penalties if any of the following thresholds are met: 50 or more records on personal movement, communications, credit history, or financial details; 500 or more records on accommodation, communications, health, or transaction information; 5000 or more records of other types; or illegal earnings of 5000 yuan or more. Serious violations result in up to 3 years in prison, plus a fine or fine alone; extremely serious cases are punished with 3 to 7 years in prison. A real-world example: software developer Li used a feature disguised as a “face beauty detection” tool to steal 1751 facial photos from users’ phone albums, then sold data from a social engineering database he had compiled — he was sentenced to 3 years in prison, suspended for 3 years. A social engineering database is a collection of personal information leaked from various sources. Another case: an internet technology firm used a crawler to harvest store and order data from a food delivery platform, causing over 40,000 yuan in losses; it was prosecuted for illegally obtaining data from a computer information system (this case is documented nationwide).\n- Evidence grade: A\n- Sources: National People's Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (11), Article 285, Paragraph 2, Article 253-1). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2017). Interpretation of Several Issues Concerning the Application of Laws in Handling Criminal Cases of Infringement of Citizens' Personal Information (Articles 3, 4, and 5). ; Supreme People's Procuratorate of China (2022). Typical cases of procuratorial organs punishing crimes of infringement of citizens' personal information in accordance with the law (Case 2). ; Supreme People's Procuratorate of China (2025). Procuratorates punish crimes that infringe on corporate data security in accordance with the law and provide services to ensure corporate innovation and development (Case 1). \n- Notes: A 2017 judicial interpretation states that “providing information lawfully collected from others without their consent” also counts as “providing personal information” under the law. This provision also applies to companies that share user databases with external partners. 5000 records is roughly the size of a small database table.\nEvidence A. A 2017 judicial interpretation states that “providing information lawfully collected from others without their consent” also counts as “providing personal information” under the law. This provision also applies to companies that share user databases with external partners. 5000 records is roughly the size of a small database table.\nPossible trade-off: The source summarizes the return this way: “Any data that requires a login, a token, or signature decryption to access falls under bypassing protective measures; violations are punishable by up to 3 years in prison, or 3 to 7 years in more serious cases. Collecting personal information brings even heavier penalties. Possessing 50 or more records related to personal movement, communications, credit history, or financial information is already considered a serious offense. The same applies if you collect 500 or more records on accommodation, health, or transaction details, 5000 or more records of other types, or earn 5000 yuan or more from such activities.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十五条第二款、第二百五十三条之一）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n最高人民法院、最高人民检察院 (2017). 关于办理侵犯公民个人信息刑事案件适用法律若干问题的解释（第三、四、五条）.: https://www.spp.gov.cn/xwfbh/wsfbt/201705/t20170509_190088.shtml\n最高人民检察院 (2022). 检察机关依法惩治侵犯公民个人信息犯罪典型案例（案例二）.: https://www.spp.gov.cn/spp/xwfbh/wsfbt/202212/t20221207_594915.shtml\n最高人民检察院 (2025). 检察机关依法惩治侵害企业数据安全犯罪 服务保障企业创新发展（案例一）.: https://www.spp.gov.cn/xwfbh/wsfbh/202501/t20250124_680670.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-005 · Refuse development orders for gambling, fraud, or adult-content apps; do not set up payment gateways or unblock accounts for such “clients” ### 5. Refuse development orders for gambling, fraud, or adult-content apps; do not set up payment gateways or unblock accounts for such “clients”\n\n\n- Cost: No direct monetary cost. The trade-off is forgoing outsourcing projects that pay well but have vague requirements. The difficulty lies in the fact that these clients often offer significantly higher pay than normal projects.\n- In plain terms: Taking on such high-paying yet poorly defined projects means you could be treated as an accomplice in gambling crimes, facing charges under the crime of operating illegal gambling dens: up to 5 years in prison, or 5–10 years for serious cases. This is not the “merely helping out, maximum 3 years” category. In one e-sports betting app case, 28 developers in Hainan were sentenced to 1–3 years and 6 months for operating illegal gambling dens. Those who unblocked QQ accounts for fraud rings received 1 year and 6 months in prison plus a 20,000-yuan fine.\n- Benefit: Providing technical support or payment settlement services to known online criminals can lead to imprisonment of up to 3 years and/or a fine, especially when the circumstances are serious. If other crimes are also involved, the harsher penalty applies. Operating illegal gambling dens carries up to 5 years in prison plus a fine; serious cases bring 5–10 years. Official examples: Zhangsheng Group developed gambling games and handled “online distribution,” earning fees for website setup and reporting; the total illicit revenue reached nearly 7 billion yuan. Its leader was sentenced to 9 years and 9 months plus a 50-million-yuan fine. 79 developers, including Wang Qiang, received sentences ranging from 6 months to 9 years and 9 months. In another case, 28 developers in Hainan who built an e-sports betting app were convicted of operating illegal gambling dens and received similar sentences, plus fines. One individual who ran a studio unblocking QQ accounts for fraudsters got 1 year and 6 months in prison and a 20,000-yuan fine (nationwide).\n- Evidence grade: A\n- Sources: National People's Congress (2020). Criminal Law (as amended by the Criminal Law Amendment (11), Article 287-2, Article 303, Paragraph 2). ; Supreme People's Procuratorate of China (2023). Build and sell gambling websites, involving nearly 7 billion yuan. ; Supreme People's Procuratorate of China (2022). Shanghai Minhang District: Handled a case of opening a new online casino. ; Supreme People's Procuratorate of China (2025). Typical cases of punishing and assisting information network criminal activities and related crimes in accordance with the law (Case 1). \n- Notes: “Knowing intent” does not require the client to explicitly state the purpose. When a quote is far above market rates, the app includes top-up, cash-out, and betting features, and the client refuses to disclose usage, these facts are used to prove you were aware of the illegal nature. Developers of gambling apps are prosecuted as accomplices in operating illegal gambling dens, not under the “Crime of Assisting Information Network Criminal Activities” which caps at 3 years.\nEvidence A. “Knowing intent” does not require the client to explicitly state the purpose. When a quote is far above market rates, the app includes top-up, cash-out, and betting features, and the client refuses to disclose usage, these facts are used to prove you were aware of the illegal nature. Developers of gambling apps are prosecuted as accomplices in operating illegal gambling dens, not under the “Crime of Assisting Information Network Criminal Activities” which caps at 3 years.\nPossible trade-off: The source summarizes the return this way: “Taking on such high-paying yet poorly defined projects means you could be treated as an accomplice in gambling crimes, facing charges under the crime of operating illegal gambling dens: up to 5 years in prison, or 5–10 years for serious cases. This is not the “merely helping out, maximum 3 years” category. In one e-sports betting app case, 28 developers in Hainan were sentenced to 1–3 years and 6 months for operating illegal gambling dens. Those who unblocked QQ accounts for fraud rings received 1 year and 6 months in prison plus a 20,000-yuan fine.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十七条之二、第三百零三条第二款）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n最高人民检察院 (2023). 建赌博网站并出售，涉案近 70 亿元.: https://www.spp.gov.cn/spp/zdgz/202307/t20230711_621248.shtml\n最高人民检察院 (2022). 上海闵行区：办理一起新型开设网络赌场案.: https://www.spp.gov.cn/spp/zdgz/202208/t20220805_569952.shtml\n最高人民检察院 (2025). 依法惩治帮助信息网络犯罪活动及相关犯罪典型案例（案例一）.: https://www.spp.gov.cn/xwfbh/wsfbt/202507/t20250728_702377.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-006 · Upon leaving a job, return all account access rights; do not delete databases, leave backdoors, or alter password protection systems — even if the employer owes you wages. ### 6. Upon leaving a job, return all account access rights; do not delete databases, leave backdoors, or alter password protection systems — even if the employer owes you wages.\n\n- Cost: No cost involved. If the employer owes you wages, pursue them through labor arbitration (see Section 7 on labor arbitration). The real challenge is resisting the urge to tamper with the system while angry.\n- In plain terms: Account credentials are issued by the employer, but they do not remain valid after you leave the job. Logging in using those credentials constitutes illegal control of computer systems, punishable by up to 3 years in prison. Deleting data to render the system inoperable is punishable by up to 5 years in prison; more severe cases incur sentences exceeding 5 years. One example: a dismissed senior engineer logged into his former employer’s servers using his original admin credentials, deleted data and logs, resulting in over 120,000 yuan in losses. He was sentenced to 3 years in prison, suspended for 5 years, and fined 30,000 yuan.\n- Benefit: Illegal control of computer information systems is punishable by up to 3 years in prison, with or without a fine; more serious cases incur sentences ranging from 3 to 7 years. Deleting or altering system functions or data to the point the system cannot operate normally is punishable by up to 5 years in prison; more severe cases incur sentences exceeding 5 years. Official cases include: after being dismissed, senior IT engineer Lü used his original admin account to access his former employer’s shared servers, changed passwords, and deleted data and logs, causing over 120,000 yuan in losses; he received the same sentence as above. Another case: Bai, an employee at a software firm, deliberately inserted faulty code into an upgrade program, rendering client systems inaccessible and causing over 40,000 yuan in losses; he was prosecuted for disrupting computer information systems nationwide.\n- Evidence grade: A\n- Sources: National People's Congress (2020). Criminal Law (Amended under the Criminal Law Amendment (11), Article 285, Paragraph 2, Article 286). ; Supreme People's Procuratorate of China (2024). "Typical Case of Promoting Comprehensive Management of Cyberspace" (Case 6). ; Supreme People's Procuratorate of China (2025). The procuratorial organs punish crimes that infringe on corporate data security in accordance with the law and provide services to ensure the innovation and development of enterprises (Case 7). \n- Notes: Account credentials are issued by the employer, but they do not remain valid after you leave the job. Logging in using original credentials constitutes “illegal control.” Losses are calculated based on data recovery costs; amounts in the tens of thousands of yuan are sufficient to initiate legal proceedings.\nEvidence A. Account credentials are issued by the employer, but they do not remain valid after you leave the job. Logging in using original credentials constitutes “illegal control.” Losses are calculated based on data recovery costs; amounts in the tens of thousands of yuan are sufficient to initiate legal proceedings.\nPossible trade-off: The source summarizes the return this way: “Account credentials are issued by the employer, but they do not remain valid after you leave the job. Logging in using those credentials constitutes illegal control of computer systems, punishable by up to 3 years in prison. Deleting data to render the system inoperable is punishable by up to 5 years in prison; more severe cases incur sentences exceeding 5 years. One example: a dismissed senior engineer logged into his former employer’s servers using his original admin credentials, deleted data and logs, resulting in over 120,000 yuan in losses. He was sentenced to 3 years in prison, suspended for 5 years, and fined 30,000 yuan.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十五条第二款、第二百八十六条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n最高人民检察院 (2024). 检察机关「依法惩治网络犯罪 助力网络空间综合治理」典型案例（案例六）.: https://www.spp.gov.cn/xwfbh/wsfbh/202402/t20240223_644505.shtml\n最高人民检察院 (2025). 检察机关依法惩治侵害企业数据安全犯罪 服务保障企业创新发展（案例七）.: https://www.spp.gov.cn/xwfbh/wsfbh/202501/t20250124_680670.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-007 · Do not take source code, client lists, or technical documents upon leaving; do not upload them to personal cloud drives or reuse them at new employers ### 7. Do not take source code, client lists, or technical documents upon leaving; do not upload them to personal cloud drives or reuse them at new employers\n\n- Cost: No cost involved. Before leaving, simply delete all company-related files from your personal computer and cloud drives. The difficulty lies in the fact that some files were written by you personally, making it hard to part with them.\n- In plain terms: Even code written by you personally remains the company’s intellectual property — taking it away is essentially stealing company assets. Client lists also qualify as trade secrets. In one case, a former employee who took source code and core algorithms of a security inspection system to a new employer was sentenced to 5 years in prison and fined 500,000 yuan; the new employer was fined 4 million yuan. Another individual who exploited system vulnerabilities to download over 33,000 design files was sentenced to 1 year and 10 months in prison and fined 100,000 yuan. Beyond criminal penalties, companies can also pursue separate civil compensation claims.\n- Benefit: Violating confidentiality obligations by disclosing or personally using trade secrets may result in imprisonment of up to 3 years, along with a fine or both. In more serious cases, the sentence ranges from 3 to 10 years, plus a fine. The Anti-Unfair Competition Law also deems two acts as violations: using technical means to illegally access systems and obtain trade secrets, and aiding or abetting others in breaching confidentiality. Official examples include the aforementioned cases where former employees took source code and algorithms to new employers, resulting in heavy criminal and financial penalties. Additionally, an engineer who stored App module source code on personal devices and later developed a similar product after changing jobs was prosecuted for trade secret infringement nationwide.\n- Evidence grade: A\n- Sources: National People's Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (11), Article 219). ; National People's Congress Standing Committee (2025). Anti-Unfair Competition Law (Amended in 2025, Article 10). ; Supreme People's Procuratorate of China (2025). Typical cases of intellectual property protection by procuratorial organs (Case 7). ; Supreme People's Procuratorate of China (2020). 2019 Typical Cases of Procuratorate Protection of Intellectual Property Rights (Case 16). ; Supreme People's Procuratorate of China (2025). Procuratorates punish crimes that infringe on corporate data security in accordance with the law and provide services to ensure corporate innovation and development (Case 5). \n- Notes: Code written by employees remains the company’s property, as stipulated in Article 13 (code developed using company resources belongs to the company). Taking such code away is equivalent to stealing company assets. Client lists are classified as business information and also qualify as trade secrets. Apart from criminal penalties, companies may also file separate civil lawsuits for compensation.\nEvidence A. Code written by employees remains the company’s property, as stipulated in Article 13 (code developed using company resources belongs to the company). Taking such code away is equivalent to stealing company assets. Client lists are classified as business information and also qualify as trade secrets. Apart from criminal penalties, companies may also file separate civil lawsuits for compensation.\nPossible trade-off: The source summarizes the return this way: “Even code written by you personally remains the company’s intellectual property — taking it away is essentially stealing company assets. Client lists also qualify as trade secrets. In one case, a former employee who took source code and core algorithms of a security inspection system to a new employer was sentenced to 5 years in prison and fined 500,000 yuan; the new employer was fined 4 million yuan. Another individual who exploited system vulnerabilities to download over 33,000 design files was sentenced to 1 year and 10 months in prison and fined 100,000 yuan. Beyond criminal penalties, companies can also pursue separate civil compensation claims.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百一十九条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n全国人大常委会 (2025). 反不正当竞争法（2025 年修订，第十条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699862.shtml\n最高人民检察院 (2025). 检察机关知识产权保护典型案例（案例七）.: https://www.spp.gov.cn/xwfbh/wsfbh/202504/t20250423_693691.shtml\n最高人民检察院 (2020). 2019 年度检察机关保护知识产权典型案例（案例十六）.: https://www.spp.gov.cn/xwfbh/wsfbh/202004/t20200425_459623.shtml\n最高人民检察院 (2025). 检察机关依法惩治侵害企业数据安全犯罪 服务保障企业创新发展（案例五）.: https://www.spp.gov.cn/xwfbh/wsfbh/202501/t20250124_680670.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-008 · Do not run your own programs on others’ computers, servers, or cameras; do not use company machines for mining ### 8. Do not run your own programs on others’ computers, servers, or cameras; do not use company machines for mining\n\n- Cost: No expense and no time loss\n- In plain terms: Controlling someone else’s computer, server, or camera without permission is illegal. Operating 20 or more such devices qualifies as a serious offense, punishable by up to 3 years in prison; especially severe cases may incur 3 to 7 years. Even if it does not rise to a criminal offense, offenders can still be detained for up to 5 days and fined between 50,000 and 500,000 yuan. For tech professionals, the most damaging consequence is a lifelong ban from holding key positions in cybersecurity management and network operations after any criminal conviction.\n- Benefit: Illegally controlling computer information systems is a crime. Serious cases result in up to 3 years in prison plus a fine; especially severe cases incur 3 to 7 years. Controlling 20 or more devices is deemed “serious.” Those not meeting criminal thresholds still face confiscation of illegal gains, up to 5 days of detention, and fines ranging from 50,000 to 500,000 yuan. More serious violations bring 5 to 15 days of detention and fines from 100,000 to 1,000,000 yuan. Anyone with a prior public security penalty is barred for 5 years, while those with a criminal record are barred for life from critical cybersecurity and network operation roles. Example: Li was sentenced to 3 years in prison suspended for 5 years and fined 20,000 yuan after using software to illegally control 105 surveillance cameras; Wu and others received 2 to 4 years and 6 months in prison for implanting malware into mobile phone motherboards to harvest verification codes from over 3.3 million devices.\n- Evidence grade: A\n- Sources: National People's Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (11), Article 285, Paragraph 2). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2011). Interpretation of Several Issues Regarding the Application of Laws in Handling Criminal Cases Endangering the Security of Computer Information Systems (Article 1). ; National People’s Congress Standing Committee (2025). Cyber Security Law (amended in 2025, effective on January 1, 2026, Articles 29, 66; 2016 The text of the year is Article 27, 63, and the life ban is the revised Article 66, paragraph 3). ; Supreme People's Procuratorate of China (2022). Shandong Binzhou Development Zone: Handled a case of illegal control of computer information systems. ; Supreme People's Procuratorate of China (2021). Typical cases of giving full play to procuratorial functions and promoting cyberspace governance (Case 6). \n- Notes: No published cases from China’s Supreme People’s Procuratorate or Supreme People’s Court address mining on company servers; this entry is written under the legal provision concerning unauthorized system control. The lifelong ban from key roles is an additional consequence under China’s Cybersecurity Law, carrying heavier weight for tech professionals than monetary fines alone.\nEvidence A. No published cases from China’s Supreme People’s Procuratorate or Supreme People’s Court address mining on company servers; this entry is written under the legal provision concerning unauthorized system control. The lifelong ban from key roles is an additional consequence under China’s Cybersecurity Law, carrying heavier weight for tech professionals than monetary fines alone.\nPossible trade-off: The source summarizes the return this way: “Controlling someone else’s computer, server, or camera without permission is illegal. Operating 20 or more such devices qualifies as a serious offense, punishable by up to 3 years in prison; especially severe cases may incur 3 to 7 years. Even if it does not rise to a criminal offense, offenders can still be detained for up to 5 days and fined between 50,000 and 500,000 yuan. For tech professionals, the most damaging consequence is a lifelong ban from holding key positions in cybersecurity management and network operations after any criminal conviction.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十五条第二款）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n最高人民法院、最高人民检察院 (2011). 关于办理危害计算机信息系统安全刑事案件应用法律若干问题的解释（第一条）.: https://ga.sz.gov.cn/ZWGK/ZCFG/ZCJD/content/post_1304363.html\n全国人大常委会 (2025). 网络安全法（2025 年修正，2026 年 1 月 1 日施行，第二十九、六十六条\n2016 年文本为第二十七、六十三条，终身禁业为修正后的第六十六条第三款）.: https://www.cac.gov.cn/2025-12/29/c_1768735112911946.htm\n最高人民检察院 (2022). 山东滨州开发区：办理一起非法控制计算机信息系统案.: https://www.spp.gov.cn/spp/dfjcdt/202205/t20220518_557113.shtml\n最高人民检察院 (2021). 充分发挥检察职能 推进网络空间治理典型案例（案例六）.: https://www.spp.gov.cn/spp/xwfbh/wsfbh/202101/t20210125_507452.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-009 · Testing someone else’s systems without written permission — “good intentions” and “reporting afterward” are not excuses ### 9. Testing someone else’s systems without written permission — “good intentions” and “reporting afterward” are not excuses\n\n\n- Cost: No cost at all. Before joining a vendor’s SRC or public beta test, obtain a document that clearly defines the permitted scope, target systems, and allowed testing windows. An SRC is a vendor-run security response center designed to receive external vulnerability reports. Once a vulnerability is confirmed, testing must stop. The real challenge is resisting the urge to “give it a quick try.”\n\n- In plain terms: Whether a crime is established depends solely on whether you had permission and how much access you obtained — not on your intentions. Possessing 500 sets of ordinary account credentials, or earning 5,000 yuan while causing 10,000 yuan in losses, is enough to warrant a sentence of up to three years. Even a single attempt to export a user list to prove a vulnerability often exceeds that 500‑credential threshold. Using credentials you already possess outside their authorized scope also constitutes unauthorized access.\n\n- Benefit: This law applies to computer information systems belonging to ordinary companies and individuals, excluding those used for national affairs, defense, or cutting‑edge scientific research. Unauthorized intrusion or use of any technical means to obtain stored, processed, or transmitted data may lead to imprisonment of up to three years, a fine, or both, if the circumstances are serious; for especially serious cases, the sentence ranges from three to seven years with a fine. “Serious circumstances” include obtaining ten or more authentication credentials for online financial services such as payments or securities trading, 500 or more other authentication credentials, illegally controlling 20 or more computers, or earning illicit profits exceeding 5,000 yuan or causing losses above 10,000 yuan. Five times these thresholds define “especially serious” circumstances. Prosecutorial Example No. 36 states that “using accounts or passwords beyond the granted scope to log into a computer system is itself an act of unauthorized intrusion.” In that case, three individuals used work‑related credentials to access their company’s internal system, downloaded non‑work data, and sold it for 37,000 yuan; they received sentences of 4 years, 3 years 9 months, and 4 years respectively, plus fines of 40,000 yuan each.\n\n- Evidence grade: A\n- Sources: National People's Congress (2020). Criminal Law (Amended in accordance with the Criminal Law Amendment (11), Article 285 Paragraph 1, Paragraph 2). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2011). Interpretation of Several Issues Concerning the Application of Laws in the Handling of Criminal Cases Endangering the Security of Computer Information Systems (Article 1). (Reprinted by Shenzhen Public Security Bureau); Supreme People's Procuratorate of China (2017). The Ninth Batch of Guiding Cases (Prosecution No. 36, Wei Menglong, Gong Xu, Xue Dongdong’s case of illegally obtaining computer information system data). \n\n- Notes: Prosecutorial Example No. 36 involves a data‑selling scheme; it is cited only for the principle that exceeding authorized scope counts as intrusion, not to suggest that well‑meaning tests incur identical penalties. Intentions and post‑test reporting cannot erase criminal liability; they may only influence sentencing or whether charges are filed. A vendor’s initial thanks and later filing of a report are not mutually exclusive — gratitude does not equal permission. At the time of writing, no publicly documented cases on permissible testing were found on the Supreme People’s Court or Supreme People’s Procuratorate websites; therefore this description relies on statutory provisions and penalty criteria. Always participate through a vendor’s official SRC or under a written contract that specifies scope, targets, and time limits. To prove a vulnerability, collect only minimal evidence and avoid bulk data extraction. Even conduct that does not meet criminal thresholds remains subject to administrative penalties, professional bans, and fines comparable to those outlined in Section 8 (running unauthorized programs on others’ machines). Guidance on post‑disclosure procedures appears in Section 10 (reporting vulnerabilities as required).\nEvidence A. Prosecutorial Example No. 36 involves a data‑selling scheme; it is cited only for the principle that exceeding authorized scope counts as intrusion, not to suggest that well‑meaning tests incur identical penalties. Intentions and post‑test reporting cannot erase criminal liability; they may only influence sentencing or whether charges are filed. A vendor’s initial thanks and later filing of a report are not mutually exclusive — gratitude does not equal permission. At the time of writing, no publicly documented cases on permissible testing were found on the Supreme People’s Court or Supreme People’s Procuratorate websites; therefore this description relies on statutory provisions and penalty criteria. Always participate through a vendor’s official SRC or under a written contract that specifies scope, targets, and time limits. To prove a vulnerability, collect only minimal evidence and avoid bulk data extraction. Even conduct that does not meet criminal thresholds remains subject to administrative penalties, professional bans, and fines comparable to those outlined in Section 8 (running unauthorized programs on others’ machines). Guidance on post‑disclosure procedures appears in Section 10 (reporting vulnerabilities as required).\nPossible trade-off: The source summarizes the return this way: “Whether a crime is established depends solely on whether you had permission and how much access you obtained — not on your intentions. Possessing 500 sets of ordinary account credentials, or earning 5,000 yuan while causing 10,000 yuan in losses, is enough to warrant a sentence of up to three years. Even a single attempt to export a user list to prove a vulnerability often exceeds that 500‑credential threshold. Using credentials you already possess outside their authorized scope also constitutes unauthorized access.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百八十五条第一款、第二款）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\n最高人民法院、最高人民检察院 (2011). 关于办理危害计算机信息系统安全刑事案件应用法律若干问题的解释（第一条）.: https://ga.sz.gov.cn/ZWGK/ZCFG/ZCJD/content/post_1304363.html\n最高人民检察院 (2017). 第九批指导性案例（检例第 36 号，卫梦龙、龚旭、薛东东非法获取计算机信息系统数据案）.: https://www.spp.gov.cn/spp/jczdal/201710/t20171017_202593.shtml\n央广网 (2016-06-29). 白帽子发布漏洞后被抓 世纪佳缘否认“钓鱼”使其上套（记者赵珂，实习记者刘香玺）.: https://m.cnr.cn/news/yctt/20160629/t20160629_522531823.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-010 · Vulnerabilities must be reported per regulations; no details, exploit tools, or disclosure to foreign entities before patching ### 10. Vulnerabilities must be reported per regulations; no details, exploit tools, or disclosure to foreign entities before patching\n\n\n- Cost: No cost involved. Simply report the vulnerability to the product vendor or an official platform. Until the vendor releases a patch, no details or verification code should be disclosed.\n\n- In plain terms: The “Regulations on the Management of Security Vulnerabilities in Network Products” applies not only to companies but also to individuals. There are five strict rules for vulnerability disclosure; the first two state that no details about vulnerabilities affecting active systems may be released before a vendor provides a fix. Additionally, no programs or tools specifically designed to exploit those vulnerabilities may be published, and any release must include instructions on how to remediate them. One often-overlooked rule: unreported vulnerabilities must not be shared with any foreign organizations or individuals outside the vendor.\n\n- Benefit: These regulations govern three main groups: domestic network product vendors, network operators, and any organizations or individuals involved in discovering, collecting, or publishing vulnerability information. No entity may use vulnerabilities to compromise network security, nor may they illegally collect, sell, or distribute such information. Five additional rules apply to public disclosure: first, nothing may be released before a vendor provides a patch; second, no details about vulnerabilities in active networks or systems may be published; third, no exaggerated claims about risks or malicious exploitation attempts may be made; fourth, no tools or programs designed for malicious exploitation may be released; and fifth, any disclosure must include remediation steps. Unreported vulnerabilities must also not be shared with foreign entities. The regulations encourage reporting to four official platforms: the Ministry of Industry and Information Technology’s Cybersecurity Threat and Vulnerability Information Sharing Platform; the National Cybersecurity Information Notification Center’s Vulnerability Platform; the National Computer Network Emergency Response Technical Team/Coordination Center of China’s Vulnerability Platform; and the China Information Security Evaluation Center’s Vulnerability Database. Violators may face penalties ranging from fines of 10,000 to 100,000 RMB, suspension of services, revocation of licenses or business licenses, and even criminal liability for responsible personnel.\n\n- Evidence grade: A\n- Sources: Ministry of Industry and Information Technology of China, Cyberspace Administration of China, Ministry of Public Security of China (2021). Regulations on the Management of Network Product Security Vulnerabilities (Ministry of Industry and Information Technology of China Network Security [2021] No. 66, Articles 2, 4, 9, 10, and 14, effective on September 1, 2021). ; Standing Committee of the National People's Congress (2025). Cybersecurity Law (amended in 2025, effective on January 1, 2026, Articles 28, 65; the 2016 text is Articles 26, 62, and Article 14 refers to 2016 number of the year version). \n\n- Notes: This regulation explicitly includes individuals as subjects; claiming “I’m just an amateur” does not exempt anyone from compliance. Submitting vulnerabilities found in domestic systems to foreign bug bounty platforms violates the rule prohibiting disclosure to foreign entities. This rule addresses how vulnerabilities must be handled after discovery. Whether one is legally permitted to test systems depends on other provisions, such as the requirement for written authorization before testing any system. Even legally discovered vulnerabilities may incur penalties if disclosed improperly. Unauthorized testing results in violations on both fronts. Among reporting channels, the MIIT platform and CNCERT are most commonly used. The regulations do not specifically address cases where a vendor is notified but fails to act; in practice, documentation of negotiation and reporting processes is required before official submission.\nEvidence A. This regulation explicitly includes individuals as subjects; claiming “I’m just an amateur” does not exempt anyone from compliance. Submitting vulnerabilities found in domestic systems to foreign bug bounty platforms violates the rule prohibiting disclosure to foreign entities. This rule addresses how vulnerabilities must be handled after discovery. Whether one is legally permitted to test systems depends on other provisions, such as the requirement for written authorization before testing any system. Even legally discovered vulnerabilities may incur penalties if disclosed improperly. Unauthorized testing results in violations on both fronts. Among reporting channels, the MIIT platform and CNCERT are most commonly used. The regulations do not specifically address cases where a vendor is notified but fails to act; in practice, documentation of negotiation and reporting processes is required before official submission.\nPossible trade-off: The source summarizes the return this way: “The “Regulations on the Management of Security Vulnerabilities in Network Products” applies not only to companies but also to individuals. There are five strict rules for vulnerability disclosure; the first two state that no details about vulnerabilities affecting active systems may be released before a vendor provides a fix. Additionally, no programs or tools specifically designed to exploit those vulnerabilities may be published, and any release must include instructions on how to remediate them. One often-overlooked rule: unreported vulnerabilities must not be shared with any foreign organizations or individuals outside the vendor.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 工业和信息化部、国家互联网信息办公室、公安部 (2021). 网络产品安全漏洞管理规定（工信部联网安〔2021〕66 号，第二、四、九、十、十四条，2021 年 9 月 1 日施行）.: https://www.gov.cn/gongbao/content/2021/content_5641351.htm\n全国人大常委会 (2025). 网络安全法（2025 年修正，2026 年 1 月 1 日施行，第二十八、六十五条\n2016 年文本为第二十六、六十二条，规定第十四条援引的是 2016 年文本的条号）.: https://www.cac.gov.cn/2025-12/29/c_1768735112911946.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-011 · No selling of tools for bypassing firewalls or VPN accounts, no setting up such nodes for others ### 11. No selling of tools for bypassing firewalls or VPN accounts, no setting up such nodes for others\n\n- Cost: No expense or time required\n- In plain terms: Any individual or entity that builds their own outbound network connections or uses international channels outside of state-provided public telecom services may be ordered by police to cease internet access, receive a warning, and face fines up to 15,000 yuan plus confiscation of any illegal earnings. Those running businesses based on such services may be charged with illegal business operations; in severe cases, imprisonment of up to five years applies. This rule specifically addresses selling or setting up such nodes. For personal use only, the maximum penalty remains limited to a warning and fine as stipulated in Article 14 of the provisional regulations.\n- Benefit: Direct international internet connectivity must be facilitated via international gateway channels supplied by state-owned telecom networks. No organization or individual may independently establish or utilize any other channels, meaning neither private outbound connections nor third-party nodes are permitted. Violators face police orders to disconnect from the internet, warnings, and possible fines up to 15,000 yuan plus confiscation of illicit profits. Commercial operators violating this rule may be prosecuted for illegal business operations; severe violations incur up to five years imprisonment plus fines ranging from one to five times the illegal earnings. Particularly egregious cases may result in imprisonment exceeding five years nationwide.\n- Evidence grade: B\n- Sources: State Council of China (1997). Interim Provisions on the Management of International Networking of Computer Information Networks (Articles 6 and 14). (Reprinted by Chongqing Agriculture and Rural Affairs Committee); National People's Congress (2020). Criminal Law (Amended according to the 11th Amendment to the Criminal Law, Article 225, Item 4). \n- Notes: At the time of drafting, no publicly documented court rulings regarding firewall circumvention were found on Supreme People’s Court or Supreme People’s Procuratorate websites, and regional enforcement practices vary widely; hence this B rating was assigned. This section exclusively addresses selling or setting up such nodes. For personal usage alone, the maximum penalty remains limited to warnings and fines as outlined in Article 14 of the provisional regulations.\nEvidence B. At the time of drafting, no publicly documented court rulings regarding firewall circumvention were found on Supreme People’s Court or Supreme People’s Procuratorate websites, and regional enforcement practices vary widely; hence this B rating was assigned. This section exclusively addresses selling or setting up such nodes. For personal usage alone, the maximum penalty remains limited to warnings and fines as outlined in Article 14 of the provisional regulations.\nPossible trade-off: The source summarizes the return this way: “Any individual or entity that builds their own outbound network connections or uses international channels outside of state-provided public telecom services may be ordered by police to cease internet access, receive a warning, and face fines up to 15,000 yuan plus confiscation of any illegal earnings. Those running businesses based on such services may be charged with illegal business operations; in severe cases, imprisonment of up to five years applies. This rule specifically addresses selling or setting up such nodes. For personal use only, the maximum penalty remains limited to a warning and fine as stipulated in Article 14 of the provisional regulations.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (1997). 计算机信息网络国际联网管理暂行规定（第六、十四条）.: https://nyncw.cq.gov.cn/wsdw/zz/zhfb/wlyxxaq/202406/t20240619_13306645.html\n全国人大 (2020). 刑法（根据刑法修正案（十一）修正，第二百二十五条第四项）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-012 · After signing a non-compete agreement, if the employer fails to pay compensation monthly, send a written notice; if payment still doesn’t come after 3 months, you may terminate the agreement. Workers who never handled any trade secrets can request that the clause be declared invalid. ### 12. After signing a non-compete agreement, if the employer fails to pay compensation monthly, send a written notice; if payment still doesn’t come after 3 months, you may terminate the agreement. Workers who never handled any trade secrets can request that the clause be declared invalid.\n\n\n- Cost: No cost involved. Keep the original non-compete agreement and any proof that the employer didn’t make monthly payments after leaving the job.\n\n- In plain terms: A non-compete clause simply means you’re not allowed to work for a competitor for a certain period after leaving your job. This rule is there to protect you. The maximum duration is 2 years, and the employer must pay compensation every month. If the amount isn’t specified, it’s calculated as 30% of your average monthly wage over the previous 12 months, and it can’t be lower than the local minimum wage. If the employer fails to pay for 3 months due to its own reasons, you can ask to end the agreement. Starting in 2025, workers who never learned about or handled any trade secrets at their job can request that the non-compete clause be ruled invalid.\n\n- Benefit: Non-compete clauses only apply to senior executives, highly skilled technicians, and anyone with a duty to keep secrets. The maximum term is 2 years, and the employer must provide monthly financial compensation during that time. If the amount isn’t set, it’s 30% of your average monthly wage over the last 12 months, never lower than the local minimum wage. If the employer doesn’t pay for 3 months for reasons on its end, you can ask to cancel the clause. If the employer ends it voluntarily, it must pay an extra 3 months of compensation. From 2025, workers who never knew about or touched any trade secrets can ask to have the clause declared void. Any part of the clause that goes beyond what they actually knew about is also invalid. Official case example: A pharmaceutical firm sued its former CTO, Zheng, seeking 7.1 million yuan in damages. The court ruled that Zheng’s new employer’s products had no overlap with the original firm’s offerings, so the non-compete scope should be limited to what Zheng actually knew. The claim was dismissed in full (nationwide ruling).\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2012). Labor Contract Law (Amended in 2012, Articles 23 and 24). (Reprinted by Fushun Emergency Management Bureau); Supreme People's Court of China (2020). Interpretation of the applicable legal issues in the trial of labor dispute cases (1) (Articles 36 to 40). ; ; Supreme People's Court of China (2025). Typical cases of labor disputes (Case 4). \n\n- Notes: This rule is there to protect you. On the flip side, if the agreement is valid and the employer pays as required, but you still go to work for a competitor, you’ll have to pay the agreed-upon penalty. Even after paying that, you might still be required to serve out the remaining non-compete period. Non-compete terms agreed upon while you’re still employed also count as valid, even if no extra payment is made by the employer.\nEvidence A. This rule is there to protect you. On the flip side, if the agreement is valid and the employer pays as required, but you still go to work for a competitor, you’ll have to pay the agreed-upon penalty. Even after paying that, you might still be required to serve out the remaining non-compete period. Non-compete terms agreed upon while you’re still employed also count as valid, even if no extra payment is made by the employer.\nPossible trade-off: The source summarizes the return this way: “A non-compete clause simply means you’re not allowed to work for a competitor for a certain period after leaving your job. This rule is there to protect you. The maximum duration is 2 years, and the employer must pay compensation every month. If the amount isn’t specified, it’s calculated as 30% of your average monthly wage over the previous 12 months, and it can’t be lower than the local minimum wage. If the employer fails to pay for 3 months due to its own reasons, you can ask to end the agreement. Starting in 2025, workers who never learned about or handled any trade secrets at their job can request that the non-compete clause be ruled invalid.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2012). 劳动合同法（2012 年修正，第二十三、二十四条）.: https://yjglj.fushun.gov.cn/008/20260622/d846d3c2-df3d-4c4c-af16-898ede43e1ee.html\n最高人民法院 (2020). 关于审理劳动争议案件适用法律问题的解释（一）（第三十六至四十条）.: https://www.court.gov.cn/zixun/xiangqing/282121.html\n最高人民法院 (2025). 关于审理劳动争议案件适用法律问题的解释（二）（法释〔2025〕12 号，第十三至十五条）.: https://www.court.gov.cn/zixun/xiangqing/472691.html\n最高人民法院 (2025). 劳动争议典型案例（案例四）.: https://www.court.gov.cn/zixun/xiangqing/472681.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-013 · Code written during work hours using company resources belongs to the company; personal open‑source projects should be done in your own time and on your own equipment, without mixing them. ### 13. Code written during work hours using company resources belongs to the company; personal open‑source projects should be done in your own time and on your own equipment, without mixing them.\n\n\n- Cost: No cost involved. When you start a new job, be sure to read the intellectual‑property clauses in your employment contract. The main difficulty is that personal projects and work tasks often share the same computer, so you must keep them separate.\n\n- In plain terms: Work‑related creations are defined as works made in the course of your duties. Software is explicitly listed in law as “copyright belonging to the employer.” If a program is primarily produced using company hardware, internal networks, or business data — and the company assumes responsibility for it — then the copyright rests with the employer. The same applies when the contract states this. As the creator, you retain only the right to be credited. Inventions developed using company resources also belong to the company, with patent rights following the same rule. Even if you write code “after hours,” using a company computer or business data can still make it qualify as a work created mainly with employer resources.\n\n- Benefit: Works produced to fulfill job duties are considered “work‑made‑for‑hire.” Under normal circumstances the author keeps copyright, while the employer has the right to use them for its own business and may not allow third parties to use them in the same way for two years. However, two exceptions exist: works such as software or engineering designs that are created mainly with employer resources and for which the employer bears responsibility, and any works expressly assigned to the employer by contract. In both cases the author retains only the right to be credited. “Employer resources” include hardware, internal networks, and business data. Inventions created while performing job duties or using those same resources are classified as “work‑made‑for‑hire inventions,” with all patent rights belonging to the employer nationwide.\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2020). Copyright Law (Amended in 2020, Article 18). ; Standing Committee of the National People's Congress (2020). Patent Law (Amended in 2020, Article 6). \n\n- Notes: Software is explicitly categorized as “copyright belonging to the employer,” so programmers rarely qualify for the standard rule granting them copyright while the employer retains a two‑year exclusive right to use it. Code written outside work hours can still be deemed a product of employer resources if it is produced on a company computer, accessed company networks, or uses business data. To keep personal projects truly separate, use your own machine, avoid company repositories, and ensure they do not overlap with any company work.\nEvidence A. Software is explicitly categorized as “copyright belonging to the employer,” so programmers rarely qualify for the standard rule granting them copyright while the employer retains a two‑year exclusive right to use it. Code written outside work hours can still be deemed a product of employer resources if it is produced on a company computer, accessed company networks, or uses business data. To keep personal projects truly separate, use your own machine, avoid company repositories, and ensure they do not overlap with any company work.\nPossible trade-off: The source summarizes the return this way: “Work‑related creations are defined as works made in the course of your duties. Software is explicitly listed in law as “copyright belonging to the employer.” If a program is primarily produced using company hardware, internal networks, or business data — and the company assumes responsibility for it — then the copyright rests with the employer. The same applies when the contract states this. As the creator, you retain only the right to be credited. Inventions developed using company resources also belong to the company, with patent rights following the same rule. Even if you write code “after hours,” using a company computer or business data can still make it qualify as a work created mainly with employer resources.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2020). 著作权法（2020 年修正，第十八条）.: http://www.npc.gov.cn/npc/c2/c30834/202011/t20201119_308796.html\n全国人大常委会 (2020). 专利法（2020 年修正，第六条）.: http://www.npc.gov.cn/npc/c2/c30834/202011/t20201119_308800.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-014 · Using open-source code such as GPL in products: Open-source it per the license or switch licenses — don’t treat this as “no one cares” ### 14. Using open-source code such as GPL in products: Open-source it per the license or switch licenses — don’t treat this as “no one cares”\n\n\n- Cost: There is no cost involved. Before using someone else’s open-source code, check its license for any stated usage terms. The GPL family of licenses requires that any product built using it must also have its source code released, which conflicts with selling the product as closed-source software for profit. If such a conflict exists, you must switch to another license. The hard part is giving up a library you’ve already grown comfortable using.\n\n- In plain terms: Copyright infringement requires you to compensate the copyright holder based on their actual losses or the profits you earned from the infringement. If you commit infringement intentionally and under aggravating circumstances, you may be ordered to pay damages ranging from 1 to 5 times the original amount. One company hired a former employee of a competitor and developed software that was substantially similar to the competitor’s product. The company argued that since the competitor’s software used GPLv2, it was required to be open-source anyway. The Supreme People’s Court ruled that whether a developer complies with GPLv2 or not has no bearing on their copyright rights, and ordered the company to cease infringement and pay 500,000 yuan in damages.\n\n- Benefit: Copyright infringement demands compensation based on the rights holder’s actual losses or the infringer’s profits. If neither of these can be accurately calculated, damages are determined by how much it would cost to obtain a proper license for the same software. Intentional and aggravated infringement can also result in 1 to 5 times the standard compensation amount. If the infringement harms public interests, any illegal profits may be confiscated and fines imposed. A relevant official case is Supreme People’s Court Civil Appeal No. 51 of 2021. In this case, a defendant hired a former employee of a plaintiff and developed gateway software that was substantially similar to the plaintiff’s product. The defendant claimed the plaintiff’s software used GPLv2 and thus should have been open-source. The Supreme People’s Court reiterated that compliance with GPLv2 and copyright ownership are two separate issues, and ordered the defendant to cease infringement and pay 500,000 yuan in damages nationwide.\n\n- Evidence grade: B\n- Sources: Standing Committee of the National People's Congress (2020). Copyright Law (2020 Amendment, Articles 53, 54). ; Supreme People's Court of China Intellectual Property Court (2022). Case involving copyright infringement of "open source software" ((2021) Supreme People's Court Zhiminzhong No. 51). \n\n- Notes: This case makes it clear that “the other party used GPL code” cannot serve as justification for copying their software. Conversely, there are already effective court rulings in China where GPL authors successfully sue commercial entities that fail to release source code. No original text of these rulings could be found on the Supreme People’s Court website, so they are not cited here. This item is graded B because compliance with open-source licenses is governed only by general contract and copyright laws, without any specific legal provisions dedicated to this area.\nEvidence B. This case makes it clear that “the other party used GPL code” cannot serve as justification for copying their software. Conversely, there are already effective court rulings in China where GPL authors successfully sue commercial entities that fail to release source code. No original text of these rulings could be found on the Supreme People’s Court website, so they are not cited here. This item is graded B because compliance with open-source licenses is governed only by general contract and copyright laws, without any specific legal provisions dedicated to this area.\nPossible trade-off: The source summarizes the return this way: “Copyright infringement requires you to compensate the copyright holder based on their actual losses or the profits you earned from the infringement. If you commit infringement intentionally and under aggravating circumstances, you may be ordered to pay damages ranging from 1 to 5 times the original amount. One company hired a former employee of a competitor and developed software that was substantially similar to the competitor’s product. The company argued that since the competitor’s software used GPLv2, it was required to be open-source anyway. The Supreme People’s Court ruled that whether a developer complies with GPLv2 or not has no bearing on their copyright rights, and ordered the company to cease infringement and pay 500,000 yuan in damages.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2020). 著作权法（2020 年修正，第五十三、五十四条）.: http://www.npc.gov.cn/npc/c2/c30834/202011/t20201119_308796.html\n最高人民法院知识产权法庭 (2022). 涉「开源软件」著作权侵权案（（2021）最高法知民终 51 号）.: https://ipc.court.gov.cn/zh-cn/news/view-3042.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-015 · Only collect personal data strictly necessary for the app’s operation; consent from guardians is required for users under 14, and the privacy policy must be clearly written. ### 15. Only collect personal data strictly necessary for the app’s operation; consent from guardians is required for users under 14, and the privacy policy must be clearly written.\n\n\n- Cost: No cost involved. Before launch, cross‑check the list of permissions the app requests against the privacy policy and remove any unnecessary permissions. The main challenge is that product teams often want to retain data “just in case it might be useful later.”\n\n- In plain terms: Only gather information that is genuinely needed for business purposes, and obtain consent from a guardian for any user under 14. For violations, regulators first order corrections and issue warnings, and may also confiscate illegal earnings; the app can be ordered to suspend or terminate its services. If the violation persists, fines up to 1 million RMB can be imposed on the app, while individuals directly responsible may be fined between 10,000 and 100,000 RMB. In severe cases, fines can reach 50 million RMB or 5 % of the previous year’s revenue, and responsible personnel may face fines from 100,000 to 1 million RMB. The term “directly responsible personnel” can include the technical and product staff who actually implement the app.\n\n- Benefit: Personal data should be processed only for a clear, legitimate purpose that is directly related to that purpose, using methods that minimize impact on individuals’ rights. Consent from the individual is required unless another legal basis applies. For users under 14, consent from parents or guardians is mandatory. Violations lead to regulatory orders to correct the problem, warnings, and confiscation of illegal earnings; the offending app may be suspended or shut down. Persistent breaches incur fines up to 1 million RMB, while responsible managers and staff may be fined between 10,000 and 100,000 RMB. In extreme cases, fines can exceed 50 million RMB or 5 % of annual revenue, and those individuals may be barred from serving as directors, supervisors, or executives of related companies. Criminal acts involving the sale or disclosure of personal data are covered under Section 4 (National).\n\n- Evidence grade: B\n- Sources: Standing Committee of the National People's Congress (2021). Personal Information Protection Law (Articles 6, 13, 31, 66). \n\n- Notes: In practice, the “directly responsible personnel” label often applies to developers and product managers. The Ministry of Industry and Information Technology regularly publishes lists of removed or penalized apps; however, no specific announcement was identified for this section, so it is not cited here.\nEvidence B. In practice, the “directly responsible personnel” label often applies to developers and product managers. The Ministry of Industry and Information Technology regularly publishes lists of removed or penalized apps; however, no specific announcement was identified for this section, so it is not cited here.\nPossible trade-off: The source summarizes the return this way: “Only gather information that is genuinely needed for business purposes, and obtain consent from a guardian for any user under 14. For violations, regulators first order corrections and issue warnings, and may also confiscate illegal earnings; the app can be ordered to suspend or terminate its services. If the violation persists, fines up to 1 million RMB can be imposed on the app, while individuals directly responsible may be fined between 10,000 and 100,000 RMB. In severe cases, fines can reach 50 million RMB or 5 % of the previous year’s revenue, and responsible personnel may face fines from 100,000 to 1 million RMB. The term “directly responsible personnel” can include the technical and product staff who actually implement the app.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2021). 个人信息保护法（第六、十三、三十一、六十六条）.: http://www.npc.gov.cn/npc/c2/c30834/202108/t20210820_313088.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-016 · Before launching a website or app, complete ICP registration and retain logs for at least 6 months per classification protection requirements ### 16. Before launching a website or app, complete ICP registration and retain logs for at least 6 months per classification protection requirements\n\n- Cost: Registration itself is free; using a cloud provider’s process takes a few weeks. Fees for classification protection assessments vary by level. Classification protection, also known as “DB”, is a set of national security management measures that classify systems based on their importance; small websites generally do not need to undergo assessments.\n- In plain terms: ICP registration costs nothing, and the cloud provider’s process takes a few weeks. Domestic servers without registration will be shut down. Providers that claim registration is free but charge fees face fines ranging from 100,000 to 1,000,000 yuan. You must retain logs for at least 6 months; failure to comply or causing any consequences results in fines of 10,000 to 100,000 yuan.\n- Benefit: Commercial internet information services require a license, while non-commercial ones need only registration. Operating without a license or registration is prohibited. Non-compliant sites will be ordered to make corrections by telecom authorities; refusal leads to site closure. Unlicensed operators face confiscation of illegal earnings plus fines of 3 to 5 times those earnings, or fines ranging from 100,000 to 1,000,000 yuan. Failure to display the ICP registration number on a website’s homepage incurs fines of 5,000 to 50,000 yuan. Network operators must develop security policies under classification protection rules, defend against attacks, retain logs for at least 6 months, and encrypt and back up data by category. Non-compliance leads to corrective orders and warnings; persistent violations result in fines of 10,000 to 100,000 yuan for operators and 5,000 to 50,000 yuan for responsible personnel nationwide.\n- Evidence grade: A\n- Sources:State Council of China (2011). Measures for the Administration of Internet Information Services (revised in 2011, Articles 4, 19, and 22). ; National People’s Congress Standing Committee (2025). Cybersecurity Law (revised in 2025, January 1, 2026) Effective on the same day, Articles 23 and 61; the 2016 version is Article 21 and 59). \n- Notes: Domestic servers cannot be accessed via domain names without ICP registration. Details on how to register, associated penalties for missing registration numbers, and how to verify a provider’s qualifications are covered in Section 26, Item 4 (domestic servers must be registered). Common pitfalls include registering as a personal non-commercial site while actually charging fees, and failing to update registration after changing domains or operators. Keeping logs for 6 months is both a legal obligation and a safeguard; they can prove your innocence in case of incidents.\nEvidence A. Domestic servers cannot be accessed via domain names without ICP registration. Details on how to register, associated penalties for missing registration numbers, and how to verify a provider’s qualifications are covered in Section 26, Item 4 (domestic servers must be registered). Common pitfalls include registering as a personal non-commercial site while actually charging fees, and failing to update registration after changing domains or operators. Keeping logs for 6 months is both a legal obligation and a safeguard; they can prove your innocence in case of incidents.\nPossible trade-off: The source summarizes the return this way: “ICP registration costs nothing, and the cloud provider’s process takes a few weeks. Domestic servers without registration will be shut down. Providers that claim registration is free but charge fees face fines ranging from 100,000 to 1,000,000 yuan. You must retain logs for at least 6 months; failure to comply or causing any consequences results in fines of 10,000 to 100,000 yuan.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2011). 互联网信息服务管理办法（2011 年修订，第四、十九、二十二条）.: https://www.gov.cn/gongbao/content/2011/content_1860864.htm\n全国人大常委会 (2025). 网络安全法（2025 年修正，2026 年 1 月 1 日施行，第二十三、六十一条\n2016 年文本为第二十一、五十九条）.: https://www.cac.gov.cn/2025-12/29/c_1768735112911946.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-017 · Before offering generative AI services to the public, conduct required safety assessments and algorithm registration; mark all generated content ### 17. Before offering generative AI services to the public, conduct required safety assessments and algorithm registration; mark all generated content\n\n- Cost: There is no monetary cost, but you must follow procedures set by internet regulators — completing them takes some time. Small personal tools that are not made available to the public do not fall under these rules.\n- In plain terms: If you offer generative AI services with public influence or social mobilization potential to the general public, you must perform a safety assessment and register the algorithm per national regulations before launch. Any changes or shutdowns also require filing updates or cancellation paperwork. All generated images and videos must be clearly marked. Tools meant solely for personal use and not open to the public are exempt from these requirements. The regulation itself does not specify penalties; violations are handled under the Cybersecurity Law, Data Security Law, and Personal Information Protection Law.\n- Benefit: Providers of generative AI services that can shape public opinion or mobilize people must conduct safety assessments, register their algorithms, and handle subsequent updates or cancellations as required by law. “Public influence” or “social mobilization potential” means the ability to affect how people think or to organize them. Providers must also add identifying marks to any generated images or videos. This regulation took effect nationwide on August 15, 2023.\n- Evidence grade: B\n- Sources: Cyberspace Administration of China and seven other departments (2023). Interim Measures for the Management of Generative Artificial Intelligence Services (Articles 12, 17). \n- Notes: The regulation itself does not state exact penalty amounts. Violations are penalized under the Cybersecurity Law, Data Security Law, and Personal Information Protection Law, which is why this item is rated B. No civil cases involving copyright or portrait rights violations caused by AI‑generated content are cited here, as the original texts were not verified on the Supreme People’s Court website.\nEvidence B. The regulation itself does not state exact penalty amounts. Violations are penalized under the Cybersecurity Law, Data Security Law, and Personal Information Protection Law, which is why this item is rated B. No civil cases involving copyright or portrait rights violations caused by AI‑generated content are cited here, as the original texts were not verified on the Supreme People’s Court website.\nPossible trade-off: The source summarizes the return this way: “If you offer generative AI services with public influence or social mobilization potential to the general public, you must perform a safety assessment and register the algorithm per national regulations before launch. Any changes or shutdowns also require filing updates or cancellation paperwork. All generated images and videos must be clearly marked. Tools meant solely for personal use and not open to the public are exempt from these requirements. The regulation itself does not specify penalties; violations are handled under the Cybersecurity Law, Data Security Law, and Personal Information Protection Law.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家互联网信息办公室等七部门 (2023). 生成式人工智能服务管理暂行办法（第十二、十七条）.: https://www.gov.cn/zhengce/zhengceku/202307/content_6891752.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-018 · Do not build or distribute tools that skip or block another app's advertisements ### 18. Do not build or distribute tools that skip or block another app's advertisements\n- Cost: Avoiding the project costs no money; legal review and compliance work require time.\n- In plain terms: Chinese courts have treated some ad-skipping or ad-blocking tools as unfair competition, including cases involving unpaid tools and monetary damages.\n- Applicability and limits: Outcomes depend on how a tool works and the parties involved. The original entry cites the decisions and applicable statute.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence A. Outcomes depend on how a tool works and the parties involved. The original entry cites the decisions and applicable statute.\nPossible trade-off: The source summarizes the return this way: “Chinese courts have treated some ad-skipping or ad-blocking tools as unfair competition, including cases involving unpaid tools and monetary damages.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025 年修订). 反不正当竞争法（第二、十三、二十二、二十九条）.: https://flk.npc.gov.cn/detail?id=ff808181971552b40197b1016efc5437\n最高人民法院 (2021). 人民法院反垄断和反不正当竞争典型案例（案例五：「720浏览器」不正当竞争纠纷，（2018）粤73民终1022号）.: https://www.court.gov.cn/zixun/xiangqing/324491.html\n北京政法网 (2024-04-18). 「芒果TV」起诉「拦精灵」不正当竞争案，二审胜诉（来源：京法网事）.: https://www.bj148.org/sa1/ajbb/202404/t20240418_1664299.html\n《财经》客户端 (2023-09-10). App屏蔽开屏广告，腾讯发律师函要求下架，合理吗？（财经E法 樊瑞）.: https://www.mycaijing.com/article/detail/500930?source_id=40\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 11-019 · Do not resell overseas AI model access through an unlicensed proxy service ### 19. Do not resell overseas AI model access through an unlicensed proxy service\n- Cost: Not launching avoids infrastructure, compliance, and customer-data handling costs.\n- In plain terms: The source describes a Shanghai operator detained for 37 days in connection with an AI proxy service and reports national security warnings about unlicensed services and user data.\n- Applicability and limits: Detention is not a conviction. The source distinguishes the reported case from official risk guidance; current licensing rules require local legal review.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence C. Detention is not a conviction. The source distinguishes the reported case from official risk guidance; current licensing rules require local legal review.\nPossible trade-off: The source summarizes the return this way: “The source describes a Shanghai operator detained for 37 days in connection with an AI proxy service and reports national security warnings about unlicensed services and user data.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家安全部 (2026). 「AI中转站」，风险要防范.: https://www.szzg.gov.cn/2026/xwzx/szkx/202606/t20260608_5331487.htm\n中国新闻周刊 (2026-06-22). AI中转站，面临整治「风暴」（记者孟倩）.: https://www.chinanews.com/cj/2026/06-22/10644787.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/11-%E7%A8%8B%E5%BA%8F%E5%91%98%E5%92%8C%E6%8A%80%E6%9C%AF%E4%BA%BA%E5%AE%B9%E6%98%93%E8%B8%A9%E7%9A%84%E7%BA%A2%E7%BA%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-001 · Only invest money you can afford to lose — never use family savings or borrowed funds ### 1. Only invest money you can afford to lose — never use family savings or borrowed funds\n\n- Cost: Zero upfront cost. Before you start, set a personal limit: this is the maximum amount you can lose without affecting your mortgage payments, child support, or medical expenses. Do not invest any more than this figure. Family funds and borrowed money must be excluded from this limit. The real challenge arises when your business starts showing promise — you must resist the urge to pour in extra capital.\n- In plain terms: Any debts incurred by a sole proprietorship must be repaid using your personal assets and funds. If it’s unclear whether the business was run by the whole family, all family assets become liable. Even forming a corporation does not offer protection: when a company defaults on its debts, creditors may demand immediate payment of any portion of the subscribed registered capital that was promised but not yet paid. Therefore, your investment cap must be determined based on the principle: “I can afford to lose this amount without affecting my mortgage or medical bills.”\n- Benefit: Losing money is not the only risk. For sole proprietorships, debts are tied to personal assets if the business is run by one individual; if ownership is shared or unclear, the entire family’s assets become liable. Jointly signed debts between spouses are considered mutual obligations; even debts acknowledged later by one spouse are included. If a spouse took out a loan in their own name, it still counts as a joint debt if the creditor proves it was used for the couple’s shared business. Corporations face similar rules: when a company cannot meet its debt obligations, creditors may demand immediate payment of any unpaid portion of the subscribed registered capital promised by shareholders (nationwide).\n- Evidence grade: B\n- Sources: National People's Congress (2020). Civil Code (Articles 56, 1064). ; National People's Congress Standing Committee (2023). Company Law (revised in 2023, Articles 47, 54). \n- Notes: “Money you can afford to lose” means an amount that won’t force you to sell your home or borrow from relatives. No verifiable official statistics on business survival rates or average lifespan were found on the websites of China’s National Bureau of Statistics or State Administration for Market Regulation. Hence, no numerical figures are included here; only legal consequences are outlined, warranting a grade B rating.\nEvidence B. “Money you can afford to lose” means an amount that won’t force you to sell your home or borrow from relatives. No verifiable official statistics on business survival rates or average lifespan were found on the websites of China’s National Bureau of Statistics or State Administration for Market Regulation. Hence, no numerical figures are included here; only legal consequences are outlined, warranting a grade B rating.\nPossible trade-off: The source summarizes the return this way: “Any debts incurred by a sole proprietorship must be repaid using your personal assets and funds. If it’s unclear whether the business was run by the whole family, all family assets become liable. Even forming a corporation does not offer protection: when a company defaults on its debts, creditors may demand immediate payment of any portion of the subscribed registered capital that was promised but not yet paid. Therefore, your investment cap must be determined based on the principle: “I can afford to lose this amount without affecting my mortgage or medical bills.”” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第五十六、一千零六十四条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n全国人大常委会 (2023). 公司法（2023 年修订，第四十七、五十四条）.: https://www.gov.cn/yaowen/liebiao/202312/content_6923395.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-002 · Never sign personal guarantees for corporate loans; spouses should definitely avoid signing too ### 2. Never sign personal guarantees for corporate loans; spouses should definitely avoid signing too\n\n- Cost: Zero expense. When a bank, supplier, or landlord asks you to sign a “personal joint and several guarantee” or requests your spouse’s signature, pause first. Signing such a document means you voluntarily waive the legal protection that shields personal assets from corporate debts (i.e. the principle of limited liability). Avoid signing if at all possible. If signing is unavoidable, opt for a “general guarantee” and explicitly state the maximum amount you agree to cover. The tough part is that parties often threaten “no loan release without your signature” — you must stand your ground.\n- In plain terms: What you’re signing is a “joint and several liability guarantee”. If the company fails to repay its debts, creditors can bypass the company entirely and demand repayment from you. Choosing a “general guarantee” means creditors must first sue the company and liquidate all its assets before they can seek any repayment from you. If your spouse also signs the document, both of your personal assets become collateral, effectively nullifying the limited liability protection afforded by a limited liability company.\n- Benefit: The wording in a guarantee contract essentially translates to “if the debtor fails to repay, you are obligated to pay instead”. For contracts labeled “joint and several liability guarantee”, creditors can skip suing the company and demand payment directly from you. For “general guarantee” contracts, creditors must first initiate legal proceedings against the company and liquidate its assets; only after that can they seek any remaining balance from you. Debts jointly guaranteed by both spouses are treated as joint and several debts, and any subsequent approval by one spouse also renders them jointly liable. Once a spouse signs the guarantee, both parties’ assets become collateral for the debt (nationwide, effective since 2021).\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code (Articles 681, 687, 688, 1064). \n- Notes: Most banks require shareholders of small and micro enterprises to sign personal joint and several guarantees when issuing loans. This guideline is not meant to discourage you from taking out loans; rather, it urges you to fully understand what you’re agreeing to before signing. Also, cap the total guaranteed amount within the “affordable loss threshold” specified in guideline 1 (i.e. only risk capital you can afford to lose when starting a business). For general rules governing promissory notes and guarantee contracts, refer to Section 8, Clause 18.\nEvidence A. Most banks require shareholders of small and micro enterprises to sign personal joint and several guarantees when issuing loans. This guideline is not meant to discourage you from taking out loans; rather, it urges you to fully understand what you’re agreeing to before signing. Also, cap the total guaranteed amount within the “affordable loss threshold” specified in guideline 1 (i.e. only risk capital you can afford to lose when starting a business). For general rules governing promissory notes and guarantee contracts, refer to Section 8, Clause 18.\nPossible trade-off: The source summarizes the return this way: “What you’re signing is a “joint and several liability guarantee”. If the company fails to repay its debts, creditors can bypass the company entirely and demand repayment from you. Choosing a “general guarantee” means creditors must first sue the company and liquidate all its assets before they can seek any repayment from you. If your spouse also signs the document, both of your personal assets become collateral, effectively nullifying the limited liability protection afforded by a limited liability company.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第六百八十一、六百八十七、六百八十八、一千零六十四条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-003 · Choosing the right legal entity before launching: sole proprietors and general partners are fully liable, while limited liability companies offer “limited” liability ### 3. Choosing the right legal entity before launching: sole proprietors and general partners are fully liable, while limited liability companies offer “limited” liability\n\n- Cost: Registration can be completed online via local government portals in just a few hours. After establishing a limited liability company, monthly bookkeeping and tax filing become ongoing expenses — either you handle them yourself (which takes time) or you hire a professional accountant, with costs varying by region.\n- In plain terms: Sole proprietors and general partners bear unlimited personal liability — they must repay all debts incurred by their business. Shareholders of a limited liability company, however, are liable only up to the amount they agreed to contribute at incorporation. That said, they must actually pay in that full amount within five years; if the registered capital is set at 1 million, that is the maximum potential debt they could face. Mixing personal and corporate finances nullifies this “limited” protection.\n- Benefit: Debts incurred by a sole proprietorship must be repaid using the owner’s personal assets or those of their family. General partners in a partnership also bear unlimited joint and several liability — they must repay all partnership debts, with creditors allowed to demand full repayment from any single partner. Limited partners in a limited partnership are liable only up to their subscribed registered capital. The same rule applies to shareholders of a limited liability company. Nevertheless, this “limited” liability protection ceases to apply in three specific scenarios: first, the subscribed amount must be fully paid within five years of incorporation; otherwise creditors may demand early repayment if the company cannot meet its obligations. Second, any withdrawn capital must be returned. Third, using the company merely as a shield to evade debts invalidates this protection — this also applies to single‑shareholder firms where no clear separation exists between corporate and personal finances. In all such cases, shareholders or partners remain personally liable for all corporate debts (nationwide, effective July 2024).\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code (Article 56). ; National People's Congress Standing Committee (2006). Partnership Enterprise Law (revised in 2006, Article 2). ; Standing Committee of the National People's Congress (2023). Company Law (revised in 2023, Articles 4, 23, 47, 53, 54). \n- Notes: The “limited” liability principle hinges on strict separation between corporate and personal finances: corporate accounts must not be used for personal expenses, and complete financial records must be maintained. Avoid inflating the registered capital merely for appearance’s sake; the subscribed amount must be paid in full within five years. Setting it at 1 million means you could potentially owe up to 1 million in debts.\nEvidence A. The “limited” liability principle hinges on strict separation between corporate and personal finances: corporate accounts must not be used for personal expenses, and complete financial records must be maintained. Avoid inflating the registered capital merely for appearance’s sake; the subscribed amount must be paid in full within five years. Setting it at 1 million means you could potentially owe up to 1 million in debts.\nPossible trade-off: The source summarizes the return this way: “Sole proprietors and general partners bear unlimited personal liability — they must repay all debts incurred by their business. Shareholders of a limited liability company, however, are liable only up to the amount they agreed to contribute at incorporation. That said, they must actually pay in that full amount within five years; if the registered capital is set at 1 million, that is the maximum potential debt they could face. Mixing personal and corporate finances nullifies this “limited” protection.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第五十六条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n全国人大常委会 (2006). 合伙企业法（2006 年修订，第二条）.: http://www.gov.cn/gongbao/content/2006/content_413955.htm\n全国人大常委会 (2023). 公司法（2023 年修订，第四、二十三、四十七、五十三、五十四条）.: https://www.gov.cn/yaowen/liebiao/202312/content_6923395.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-004 · Improperly listed shareholders: never hold shares on someone else’s behalf ### 4. Improperly listed shareholders: never hold shares on someone else’s behalf\n\n- Cost: Zero expense. If someone asks you to “lend your ID to be listed as a shareholder” or “hold shares under your name temporarily,” always decline.\n- In plain terms: Once your name is registered, you are legally a shareholder. You must pay the full amount of your subscribed registered capital by the deadline; failure to do so results in both payment and compensation for any company losses. If other shareholders fail to contribute their share during company formation, you are liable for that shortfall as well. While others run the business, all debts remain tied to you.\n- Benefit: Being officially listed makes you a legal shareholder. You must pay the full subscribed registered capital by the deadline set in the articles of incorporation; otherwise, you must pay the owed amount plus compensate the company for losses. If other shareholders fail to contribute during formation, they share joint liability for that deficit. When the company cannot meet its debts, creditors may demand immediate payment of any amounts not yet due. While the actual operators stay off the records, all obligations remain your responsibility (nationwide, effective July 2024).\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2023). Company Law (2023 revision, Articles 47, 49, 50, 54). ; Supreme People's Court of China (2020 revision). Provisions on several issues regarding the application of "Company Law of China" (3) (Fa Interpretation [2011] No. 3, Fa Interpretation [2014] No. 2 in 2014, twice revised in Fa Interpretation [2020] No. 18 in 2020, Articles 24 and 25): "If there is no invalidity provided by law, the people's court shall determine that the contract is valid." "The actual investor requests the company to change shareholders without the consent of more than half of the company's other shareholders... The people's court will not support it." "If the nominal shareholder disposes of equity and causes losses to the actual investor, and the actual investor requests the nominal shareholder to bear compensation liability, the people's court shall support it." (National Laws and Regulations Database); Supreme People's Court of China (2025). Interpretation of Several Issues Concerning the Application of "Company Law of China" (Draft for Comments) Article 90. \n- Notes: A proxy agreement between a nominal shareholder and the true investor remains valid unless specific invalidity criteria apply. However, the true investor can only replace the listed name with consent from over half of all shareholders. If the nominal holder sells or pledges those shares, courts apply the Civil Code’s rules on good-faith acquisition; consequently, the investor cannot reclaim the shares if the buyer acted in good faith, paid a fair price, and completed registration, and must seek compensation solely from the nominal holder. A draft revision to this judicial interpretation was released in September 2025; once finalized and implemented, it will replace the current version, currently the 2020 amendment still valid as of September 2026. Risks associated with serving as a nominal legal representative are discussed in Section 8, Article 28.\nEvidence A. A proxy agreement between a nominal shareholder and the true investor remains valid unless specific invalidity criteria apply. However, the true investor can only replace the listed name with consent from over half of all shareholders. If the nominal holder sells or pledges those shares, courts apply the Civil Code’s rules on good-faith acquisition; consequently, the investor cannot reclaim the shares if the buyer acted in good faith, paid a fair price, and completed registration, and must seek compensation solely from the nominal holder. A draft revision to this judicial interpretation was released in September 2025; once finalized and implemented, it will replace the current version, currently the 2020 amendment still valid as of September 2026. Risks associated with serving as a nominal legal representative are discussed in Section 8, Article 28.\nPossible trade-off: The source summarizes the return this way: “Once your name is registered, you are legally a shareholder. You must pay the full amount of your subscribed registered capital by the deadline; failure to do so results in both payment and compensation for any company losses. If other shareholders fail to contribute their share during company formation, you are liable for that shortfall as well. While others run the business, all debts remain tied to you.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2023). 公司法（2023 年修订，第四十七、四十九、五十、五十四条）.: https://www.gov.cn/yaowen/liebiao/202312/content_6923395.htm\n最高人民法院 (2020 修正). 关于适用《中华人民共和国公司法》若干问题的规定（三）（法释〔2011〕3 号，2014 年法释〔2014〕2 号、2020 年法释〔2020〕18 号两次修正，第二十四、二十五条）：「如无法律规定的无效情形，人民法院应当认定该合同有效」「实际出资人未经公司其他股东半数以上同意，请求公司变更股东……人民法院不予支持」「名义股东处分股权造成实际出资人损失，实际出资人请求名义股东承担赔偿责任的，人民法院应予支持」.: https://flk.npc.gov.cn/detail?id=ff808181799def980179ac07a9ca117c\n最高人民法院 (2025). 关于适用《中华人民共和国公司法》若干问题的解释（征求意见稿）第九十条.: https://www.court.gov.cn/zixun/xiangqing/477881.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-005 · Check the Ministry of Commerce records before signing; obtain written disclosures and include a “cooling-off period” in the contract ### 5. Check the Ministry of Commerce records before signing; obtain written disclosures and include a “cooling-off period” in the contract\n\n- Cost: There is no cost involved. Simply visit the Ministry of Commerce’s “Franchise Information Management System” website to verify whether the brand has been registered. Then ask the franchisor to provide you with written disclosures covering all required details prior to signing, along with the contract itself. This whole process takes just a few hours.\n- In plain terms: By law, a franchisor must first operate at least two company-owned stores for a full year, and must register those stores with the Ministry of Commerce within 15 days after signing the franchise agreement. Before signing, it must also furnish you with written disclosures on 12 specific topics, including franchise fees, refund policies for deposits, and the profitability of existing stores. If a brand fails to register, refuses to provide these disclosures, or demands payment before letting you see the contract, you should walk away immediately.\n- Benefit: Legal requirements mandate that any franchisor maintain at least two company-owned stores that have been operating for at least one year. Within 15 days of signing the franchise contract, it must register those stores with the relevant authorities; failure to do so results in fines ranging from 10,000 to 50,000 yuan. If registration is delayed further, fines rise to 50,000–100,000 yuan and the violation is publicly announced. Prior to signing, the franchisor must provide you with written disclosures on 12 mandatory topics, such as exact fee structures, conditions under which deposits are refundable, current franchisee numbers and their financial performance, summaries of audited financial statements from the past two years, and any past litigation or arbitration involving the brand. The contract must also explicitly state that franchisees may unilaterally terminate the agreement within a defined “cooling-off period” following signing. Should the franchisor conceal any facts or provide false information, franchisees retain the right to void the contract (effective nationwide since May 2007).\n- Evidence grade: A\n- Sources: State Council of China (2007). Commercial Franchise Management Regulations (State Council of China Order No. 485, Articles 7, 8, 12, 22, 23, 25). ; Ministry of Commerce (2012). Regulations for the Administration of Commercial Franchise Information Disclosure (Ministry of Commerce Order No. 2, 2012, Article 5, Article 9). ; Ministry of Commerce. Commercial Franchise Information Management System. \n- Notes: If a brand cannot be verified via the registration database, refuses to provide required disclosures, or insists on payment before contract review, you should avoid it entirely. The “cooling-off period” refers to the specific window after signing during which franchisees may withdraw from the agreement unilaterally; this duration must be explicitly stated in the contract, as regulations only prescribe that it must be “a reasonable period.” When reviewing any disclosed figures regarding average sales, gross profit, or net profit among existing franchisees, always ask the brand to substantiate their sources, as regulations require them to disclose such data transparently.\nEvidence A. If a brand cannot be verified via the registration database, refuses to provide required disclosures, or insists on payment before contract review, you should avoid it entirely. The “cooling-off period” refers to the specific window after signing during which franchisees may withdraw from the agreement unilaterally; this duration must be explicitly stated in the contract, as regulations only prescribe that it must be “a reasonable period.” When reviewing any disclosed figures regarding average sales, gross profit, or net profit among existing franchisees, always ask the brand to substantiate their sources, as regulations require them to disclose such data transparently.\nPossible trade-off: The source summarizes the return this way: “By law, a franchisor must first operate at least two company-owned stores for a full year, and must register those stores with the Ministry of Commerce within 15 days after signing the franchise agreement. Before signing, it must also furnish you with written disclosures on 12 specific topics, including franchise fees, refund policies for deposits, and the profitability of existing stores. If a brand fails to register, refuses to provide these disclosures, or demands payment before letting you see the contract, you should walk away immediately.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2007). 商业特许经营管理条例（国务院令第 485 号，第七、八、十二、二十二、二十三、二十五条）.: https://www.gov.cn/zhengce/zhengceku/2008-03/28/content_4179.htm\n商务部 (2012). 商业特许经营信息披露管理办法（商务部令 2012 年第 2 号，第五、九条）.: http://www.gov.cn/gongbao/content/2012/content_2177025.htm\n商务部. 商业特许经营信息管理系统.: https://txjy.syggs.mofcom.gov.cn/\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-006 · Determine the business name, location, scope of operations, and registered capital before registration; with complete documents, you can obtain the business license on the spot. ### 6. Determine the business name, location, scope of operations, and registered capital before registration; with complete documents, you can obtain the business license on the spot.\n\n\n- Cost: There are no fees for the registration process itself. Since January 1, 2015, registration fees for both enterprises and individual businesses have been waived. Completing the process online via local government services or at a service center typically takes just a few hours. Costs related to engraving a company seal, hiring an accountant, or renting a registered address are charges for private services, not government fees.\n\n- In plain terms: Registration itself is free; registration fees have been eliminated since 2015. Only five types of documents are required: an application form, proof of identity or eligibility, documents confirming the business location, articles of association or partnership agreement (not needed for individual businesses), and any additional items specified by law. With all documents in order, the license is issued immediately; otherwise, it is processed within three working days. Any fees charged are usually for third‑party assistance.\n\n- Benefit: The regulations specify exactly five required documents: (1) an application form; (2) documents proving the applicant’s eligibility and identity; (3) papers confirming the business address; (4) articles of association or partnership agreement for companies and partnerships; and (5) any other materials mandated by laws or regulations. Additionally, companies must submit appointment documents and identification for their legal representative, directors, supervisors, and senior managers. Individual businesses are exempt from submitting articles of association. The business name must be declared voluntarily by the applicant, and the registered capital follows a commitment system — you state how much you intend to contribute, but no payment is required at the time. The scope of operations is chosen from categories published by the registration authority. When all documents are complete and correctly formatted, registration is confirmed on the spot; otherwise it is finalized within three working days, or up to six days for more complex cases. The date printed on the license marks the official founding date of the business entity (effective nationwide since March 2022).\n\n- Evidence grade: A\n- Sources: State Council of China (2021). State Administration for Market Regulation of China (2022). State Administration for Market Regulation of China (2022). State Administration for Market Regulation of China (2022). for Market Regulation of China Order No. 52, Articles 12, 25, 26). ; Ministry of Finance, National Development and Reform Commission of China (2014). Notice on the cancellation, suspension and exemption of a batch of administrative fees (Finance and Taxation [2014] No. 101, Attachment 1). \n\n- Notes: Registration itself incurs no cost; any fees charged are typically for third‑party services. Seal engraving prices are set by market forces. The General Office of the State Council explicitly prohibits mandating specific seal manufacturers, so claims that you must use a designated provider are unfounded. The amount of registered capital does not affect your business image; it only defines the maximum liability you bear, and must be paid in full within five years (see Section 3 regarding selection of business entity). If your planned activities require permits, you may not commence operations until those permits are obtained (see Section 7 on licensed industries).\nEvidence A. Registration itself incurs no cost; any fees charged are typically for third‑party services. Seal engraving prices are set by market forces. The General Office of the State Council explicitly prohibits mandating specific seal manufacturers, so claims that you must use a designated provider are unfounded. The amount of registered capital does not affect your business image; it only defines the maximum liability you bear, and must be paid in full within five years (see Section 3 regarding selection of business entity). If your planned activities require permits, you may not commence operations until those permits are obtained (see Section 7 on licensed industries).\nPossible trade-off: The source summarizes the return this way: “Registration itself is free; registration fees have been eliminated since 2015. Only five types of documents are required: an application form, proof of identity or eligibility, documents confirming the business location, articles of association or partnership agreement (not needed for individual businesses), and any additional items specified by law. With all documents in order, the license is issued immediately; otherwise, it is processed within three working days. Any fees charged are usually for third‑party assistance.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2021). 市场主体登记管理条例（国务院令第 746 号，第十、十三、十四、十六、十九、二十一条）.: https://www.gov.cn/gongbao/content/2021/content_5636139.htm\n市场监管总局 (2022). 市场主体登记管理条例实施细则（市场监管总局令第 52 号，第十二、二十五、二十六条）.: https://www.gov.cn/zhengce/zhengceku/2022-03/02/content_5676403.htm\n财政部、国家发展改革委 (2014). 关于取消、停征和免征一批行政事业性收费的通知（财税〔2014〕101 号，附件 1）.: https://www.gov.cn/zhengce/2014-12/23/content_5023513.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-007 · Businesses requiring licenses must wait until they obtain one ### 7. Businesses requiring licenses must wait until they obtain one\n\n- Cost: No cost involved. Before opening, verify whether your business type requires a license. Restaurants and food vendors must obtain a food business license. Selling only pre-packaged food products does not require a license — only registration is needed. Only then can you officially open for business.\n- In plain terms: Operating a business without a license may result in a temporary shutdown order, confiscation of all earnings, and a fine of up to 10,000 yuan. If you handle goods subject to exclusive distribution rights, or engage in securities, futures, insurance, or payment settlement services without authorization, severe violations may constitute the crime of illegal business operations, punishable by up to five years in prison. Renovating premises first and then attempting a trial run prior to obtaining a license are common mistakes.\n- Benefit: Authorities designated by law will investigate any unlicensed businesses. For operations without a license where no specific penalty is stipulated, operators must cease activities, surrender all illicit earnings, and pay a fine of up to 10,000 yuan. More serious penalties apply to businesses dealing in goods requiring exclusive distribution rights or engaging in securities, futures, insurance, or payment services without approval. Such violations may also constitute illegal business operations, resulting in imprisonment of up to five years and fines ranging from one to five times the illicit profits earned. Particularly egregious cases may incur sentences exceeding five years nationwide.\n- Evidence grade: A\n- Sources: State Council of China (2017). Measures for the Investigation and Punishment of Unlicensed and Unlicensed Businesses (State Council of China Order No. 684, Articles 5, 6, and 13). ; State Administration for Market Regulation of China (2023). (State Administration for Market Regulation of China Order No. 78, Article 4). ; National People’s Congress (1997). Criminal Law (Article 225). \n- Notes: Licensing requirements for financial, medical, and educational services are governed by separate laws; this entry only outlines general enforcement procedures and relevant criminal statutes. Milk tea shops and snack vendors fall under food services and must secure a food business license. Renovating premises first and conducting trial runs prior to licensing are frequent pitfalls. Details regarding licensing tiers for the food industry and requirements for selling fresh produce are covered in Section 8.\nEvidence A. Licensing requirements for financial, medical, and educational services are governed by separate laws; this entry only outlines general enforcement procedures and relevant criminal statutes. Milk tea shops and snack vendors fall under food services and must secure a food business license. Renovating premises first and conducting trial runs prior to licensing are frequent pitfalls. Details regarding licensing tiers for the food industry and requirements for selling fresh produce are covered in Section 8.\nPossible trade-off: The source summarizes the return this way: “Operating a business without a license may result in a temporary shutdown order, confiscation of all earnings, and a fine of up to 10,000 yuan. If you handle goods subject to exclusive distribution rights, or engage in securities, futures, insurance, or payment settlement services without authorization, severe violations may constitute the crime of illegal business operations, punishable by up to five years in prison. Renovating premises first and then attempting a trial run prior to obtaining a license are common mistakes.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2017). 无证无照经营查处办法（国务院令第 684 号，第五、六、十三条）.: https://www.gov.cn/zhengce/zhengceku/2017-08/23/content_5219861.htm\n市场监管总局 (2023). 食品经营许可和备案管理办法（市场监管总局令第 78 号，第四条）.: https://www.gov.cn/gongbao/2023/issue_10606/202307/content_6894763.html\n全国人大 (1997). 刑法（第二百二十五条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-008 · Figure out which category you fall into: producing or preparing food requires a permit, selling only pre-packaged goods needs a filing, while selling fresh meat and vegetables needs no permit at all. ### 8. Figure out which category you fall into: producing or preparing food requires a permit, selling only pre-packaged goods needs a filing, while selling fresh meat and vegetables needs no permit at all.\n\n\n- Cost: There is no fee for the permit itself. However, your premises and facilities must meet certain standards, and both on-site inspections and processing take several weeks. Those selling meat must also keep quarantine certificates and meat quality inspection reports for each batch.\n\n- In plain terms: If you’re making and selling food — whether it’s snacks, marinated meats, baked goods, or homemade pickles — you’ll need a permit. Selling only pre-packaged foods made by others doesn’t require a permit; you simply have to file a notice with the local market supervision administration at the county level or higher. Fresh meat and vegetables fall under this same category and need no permit at all. Operating without a permit can result in fines ranging from 50,000 to 100,000 yuan — amounts that often exceed the startup costs for many small businesses.\n\n- Benefit: According to the Food Safety Law, anyone running a food business must first obtain a permit. This applies to producers, sellers, and food service providers. However, selling unprocessed agricultural products or pre-packaged foods does not require a permit; in such cases, a filing with the local food safety authority suffices. Pre-packaged foods are those already packaged and sold by others. Specific rules for small food workshops and street vendors are set by each province. Those found operating without a permit may have all their earnings, food products, equipment, and raw materials confiscated. If the total value of such goods is under 10,000 yuan, a fine of 50,000–100,000 yuan applies; if it exceeds 10,000 yuan, the fine is 10–20 times that amount. The Pig Slaughtering Administration Regulations state that pigs may only be slaughtered at state-designated facilities, which must conduct official quarantine and quality checks. Exceptions apply only to rural households slaughtering pigs for personal consumption. All pork sold or used in food production must originate from such facilities and pass both inspections. Violators face shutdowns, confiscation of livestock, equipment, and profits, plus identical fines as those operating without a permit. The Animal Epidemic Prevention Law requires that all transported or sold animal products be accompanied by valid quarantine certificates and marks; failure to do so results in corrective orders and fines up to one times the value of compliant goods. Judicial interpretations further clarify that if small workshops or street vendors sell food that fails safety standards, consumers are entitled to tenfold compensation — a punitive measure that courts are required to uphold nationwide.\n\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (third amendment in 2025). Food Safety Law (Articles 35, 36, 122). ; State Council of China (2021). Pig Slaughter Management Regulations (State Council of China Order No. No. 742, 2, 23, 31). ; National People’s Congress Standing Committee (2021 revision). Animal Epidemic Prevention Law (Article 51, 100). ; Supreme People's Court of China (2024). Interpretation of Several Issues Concerning the Applicable Law in the Trial of Food and Drug Punitive Damage Dispute Cases (Fa Interpretation [2024] No. 9, Article 4). \n\n- Notes: Each province sets its own thresholds and specific rules for small food workshops, restaurants, and street vendors; this section does not list exact figures. Check your provincial market supervision administration website for local regulations using keywords like “regulations on small food workshops, restaurants, and street vendors.” Operating an online store for homemade food does not exempt you from needing permits where required. Beyond permits, general rules outlined elsewhere apply: see Section 6 regarding business registration and licensing, Section 7 for other permit requirements, and Section 5, Article 31 for information on consumer compensation claims.\nEvidence A. Each province sets its own thresholds and specific rules for small food workshops, restaurants, and street vendors; this section does not list exact figures. Check your provincial market supervision administration website for local regulations using keywords like “regulations on small food workshops, restaurants, and street vendors.” Operating an online store for homemade food does not exempt you from needing permits where required. Beyond permits, general rules outlined elsewhere apply: see Section 6 regarding business registration and licensing, Section 7 for other permit requirements, and Section 5, Article 31 for information on consumer compensation claims.\nPossible trade-off: The source summarizes the return this way: “If you’re making and selling food — whether it’s snacks, marinated meats, baked goods, or homemade pickles — you’ll need a permit. Selling only pre-packaged foods made by others doesn’t require a permit; you simply have to file a notice with the local market supervision administration at the county level or higher. Fresh meat and vegetables fall under this same category and need no permit at all. Operating without a permit can result in fines ranging from 50,000 to 100,000 yuan — amounts that often exceed the startup costs for many small businesses.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025 年第三次修正). 食品安全法（第三十五、三十六、一百二十二条）.: https://flk.npc.gov.cn/detail?id=7b5a76d0461745a08d3f964916b87ef3\n国务院 (2021). 生猪屠宰管理条例（国务院令第 742 号，第二、二十三、三十一条）.: https://www.gov.cn/zhengce/zhengceku/2021-07/22/content_5626534.htm\n全国人大常委会 (2021 修订). 动物防疫法（第五十一、一百条）.: https://flk.npc.gov.cn/detail?id=ff8080817703add2017737395a973e31\n最高人民法院 (2024). 关于审理食品药品惩罚性赔偿纠纷案件适用法律若干问题的解释（法释〔2024〕9 号，第四条）.: http://gongbao.court.gov.cn/Details/bf531a70471f10d377788f28d3d8f8.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-009 · Packaging food for sale makes it prepackaged food: labels must include production date, shelf life, and ingredient list without exception ### 9. Packaging food for sale makes it prepackaged food: labels must include production date, shelf life, and ingredient list without exception\n\n- Cost: Printing labels costs only a few cents to a few dimes each. However, filling in the correct date and ingredient details for every batch takes some time.\n- In plain terms: Legally, any food that is placed into packaging before being sold counts as prepackaged food. Such packaging must carry a label with nine mandatory items, including both the production date and shelf life. For unpackaged, bulk food, the label must still list the food’s name, production date, and the seller’s name and address. If any required label information is missing, a fine of 5,000 to 50,000 RMB applies if the total value of the goods is under 10,000 RMB; if the value exceeds 10,000 RMB, the fine rises to 5 to 10 times that amount.\n- Benefit: According to food safety laws, prepackaged food must have a label that includes the following details: product name, specifications, net weight, production date, ingredient list, producer’s name, address, and contact information, shelf life, product standard code, storage conditions, common names of food additives as defined by national standards, and production license number. Any additional information required by laws or food safety standards must also be listed. Bulk food, which is sold without packaging based on individual weight, also needs a label on its container or outer packaging that lists the food’s name, production date or batch number, shelf life, and the producer’s name, address, and contact details. Any prepackaged food sold without a proper label, or with a label/instruction sheet that does not meet legal requirements, will have both the earnings and the goods confiscated. If the total value of such goods is under 10,000 RMB, a fine of 5,000 to 50,000 RMB applies; if the value exceeds 10,000 RMB, the fine is 5 to 10 times that amount. In severe cases, the business may be ordered to cease operations until its production license is revoked. Minor label flaws that do not affect food safety or mislead consumers only require correction; failure to do so results in a fine of up to 2,000 RMB. The latest version of the General Rules for the Labelling of Prepackaged Foods is GB 7718-2025, which was released on March 16, 2025, and will take effect on March 16, 2027, allowing a two-year transition period. This standard mandates a dedicated area on packaging to display both the production date and expiry date, using high-contrast, legible fonts and colors, and arranging dates in year-month-day format nationwide.\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (third amendment in 2025). Food Safety Law (Articles 67, 68, 125). ; National Health Commission of China (NHC), State Administration for Market Regulation of China (2025). Announcement on the release of 50 national food safety standards and 9 amendments including the "National Food Safety Standard - General Principles for Labeling of Prepackaged Foods" (GB 7718-2025) (2025 No. 2). (Full text of the announcement reprinted by the Lhasa Municipal Health Commission); Supreme People's Court of China (2024). Interpretation of Several Issues Concerning the Applicable Law in the Trial of Food and Drug Punitive Damage Disputes (Fa Interpretation [2024] No. 9, Article 6, 8). (Binning of label defects and missing required items); Beijing Municipal Administration for Market Regulation (2026). Can’t find the production date? Food labels need to "change their face"! These key points of the new regulations must be read. (Implementation date, transition period and date display new requirements)\n- Notes: Label flaws are categorized into two types, each carrying distinct penalties and compensation rules. Minor flaws, such as spelling errors or irregular font sizes, which do not affect food safety or mislead consumers, only require correction by regulatory authorities; failure to do so results in a fine of up to 2,000 RMB, and consumers cannot claim tenfold compensation. Major flaws, such as missing production dates or shelf lives, are not classified as minor per judicial interpretations: fines are calculated based on the goods’ total value, with amounts ranging from 5,000 to 50,000 RMB if the value is under 10,000 RMB, and 5 to 10 times that value if it exceeds 10,000 RMB. In addition, consumers are entitled to tenfold compensation based on the food’s purchase price, with a minimum compensation amount of 1,000 RMB if the tenfold total is lower (see Section 5, Article 31 regarding tenfold food compensation). This section only verifies the production date and display requirements outlined in the GB 7718-2025 announcement and official interpretations; exact label formatting must follow the original standard text.\nEvidence A. Label flaws are categorized into two types, each carrying distinct penalties and compensation rules. Minor flaws, such as spelling errors or irregular font sizes, which do not affect food safety or mislead consumers, only require correction by regulatory authorities; failure to do so results in a fine of up to 2,000 RMB, and consumers cannot claim tenfold compensation. Major flaws, such as missing production dates or shelf lives, are not classified as minor per judicial interpretations: fines are calculated based on the goods’ total value, with amounts ranging from 5,000 to 50,000 RMB if the value is under 10,000 RMB, and 5 to 10 times that value if it exceeds 10,000 RMB. In addition, consumers are entitled to tenfold compensation based on the food’s purchase price, with a minimum compensation amount of 1,000 RMB if the tenfold total is lower (see Section 5, Article 31 regarding tenfold food compensation). This section only verifies the production date and display requirements outlined in the GB 7718-2025 announcement and official interpretations; exact label formatting must follow the original standard text.\nPossible trade-off: The source summarizes the return this way: “Legally, any food that is placed into packaging before being sold counts as prepackaged food. Such packaging must carry a label with nine mandatory items, including both the production date and shelf life. For unpackaged, bulk food, the label must still list the food’s name, production date, and the seller’s name and address. If any required label information is missing, a fine of 5,000 to 50,000 RMB applies if the total value of the goods is under 10,000 RMB; if the value exceeds 10,000 RMB, the fine rises to 5 to 10 times that amount.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025 年第三次修正). 食品安全法（第六十七、六十八、一百二十五条）.: https://flk.npc.gov.cn/detail?id=7b5a76d0461745a08d3f964916b87ef3\n国家卫生健康委员会、国家市场监督管理总局 (2025). 关于发布《食品安全国家标准 预包装食品标签通则》（GB 7718-2025）等 50 项食品安全国家标准和 9 项修改单的公告（2025 年第 2 号）.: https://jkw.lasa.gov.cn/wswyh/wjzl/202504/a90766908ef24869a74f7373bf42463f.shtml\n最高人民法院 (2024). 关于审理食品药品惩罚性赔偿纠纷案件适用法律若干问题的解释（法释〔2024〕9 号，第六、八条）.: http://gongbao.court.gov.cn/Details/bf531a70471f10d377788f28d3d8f8.html\n北京市市场监督管理局 (2026). 找不到生产日期？食品标签要「变脸」！新规这些重点必看.: https://scjgj.beijing.gov.cn/zwxx/scjgdt/202605/t20260507_4639154.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-010 · General foods must not claim therapeutic effects: this applies to labels, instructions, ads, and live-stream scripts alike ### 10. General foods must not claim therapeutic effects: this applies to labels, instructions, ads, and live-stream scripts alike\n\n- Cost: No cost involved. Simply review all promotional copy, product description pages, and live-stream scripts. The hard part is resisting the urge to use phrases like “lowers blood pressure, blood sugar, and cholesterol” or “treats constipation.”\n- In plain terms: Labels, instructions, and ads for ordinary foods must never claim that the products can prevent or treat diseases. Apart from ads for medical products, drugs, and medical devices, no other ads may make such claims or use language that sounds pharmaceutical in nature. Penalties amount to 1–3 times the advertising spend; if the spend cannot be calculated, fines range from 100,000 to 200,000 RMB. In severe cases, the business license may be revoked.\n- Benefit: The Food Safety Law states: “Labels and instructions for food and food additives must not contain false information, nor may they make any claims regarding disease prevention or treatment. Producers and sellers bear full responsibility for the accuracy of such content.” Likewise, “Food advertising must be truthful and lawful; it must not contain false information or make any claims regarding disease prevention or treatment. Food producers and sellers are accountable for the veracity and legality of their ads.” In short, packaging, instructions, and ads must never assert any disease-preventive or curative effects, and sellers must accept full responsibility for any such claims. Violations of advertising rules are punished under the Advertising Law, which explicitly bans any non-medical ads from making disease-treatment claims or using medical terminology that might confuse consumers. Offenders face mandatory cessation of advertising, a public retraction of their claims, and fines ranging from 1–3 times their advertising spend; if the spend cannot be determined, fines of 100,000–200,000 RMB apply. Severe violations incur fines of 3–5 times the advertising spend, or 200,000–1,000,000 RMB, and may even result in revocation of the business license, effectively ending operations nationwide.\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (third amendment in 2025). Food Safety Law (Articles 71, 73, 125, 140). ; National People's Congress Standing Committee (amended in 2021). Advertising Law (Article 17, 58). \n- Notes: Terms like “health benefits” are also prohibited for ordinary foods. Only foods officially registered as health supplements may make such claims, and only those listed in the national catalog are permitted. Consumers should be wary of such language; further guidance is provided in Section 6, Item 10. This regulation applies not just to physical packaging and ads, but also to online product pages, live-stream scripts, and social media posts — all of which constitute advertising material.\nEvidence A. Terms like “health benefits” are also prohibited for ordinary foods. Only foods officially registered as health supplements may make such claims, and only those listed in the national catalog are permitted. Consumers should be wary of such language; further guidance is provided in Section 6, Item 10. This regulation applies not just to physical packaging and ads, but also to online product pages, live-stream scripts, and social media posts — all of which constitute advertising material.\nPossible trade-off: The source summarizes the return this way: “Labels, instructions, and ads for ordinary foods must never claim that the products can prevent or treat diseases. Apart from ads for medical products, drugs, and medical devices, no other ads may make such claims or use language that sounds pharmaceutical in nature. Penalties amount to 1–3 times the advertising spend; if the spend cannot be calculated, fines range from 100,000 to 200,000 RMB. In severe cases, the business license may be revoked.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025 年第三次修正). 食品安全法（第七十一、七十三、一百二十五、一百四十条）.: https://flk.npc.gov.cn/detail?id=7b5a76d0461745a08d3f964916b87ef3\n全国人大常委会 (2021 年修正). 广告法（第十七、五十八条）.: https://flk.npc.gov.cn/detail?id=ff8081817ab231eb017abd6bd860052d\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-011 · The food industry faces criminal penalties: selling meat from diseased animals or products exceeding safety limits is already a crime; adding toxic or harmful non-food substances carries a minimum five-year sentence regardless of revenue ### 11. The food industry faces criminal penalties: selling meat from diseased animals or products exceeding safety limits is already a crime; adding toxic or harmful non-food substances carries a minimum five-year sentence regardless of revenue\n\n\n- Cost: No direct cost is involved. Follow the approach outlined in Article 8 (assess which regulatory category your operation falls under): retain all quarantine certificates and purchase receipts, and only use ingredients with verifiable approval numbers on their labels.\n- In plain terms: While earlier articles impose financial penalties, this one targets individuals criminally. Selling meat from diseased animals, meat failing inspection, or products with excessive pesticide, veterinary drug, or heavy metal residues is a crime as long as it is “sufficient” to cause serious poisoning — no actual victims are required, and offenders face up to three years in prison. Adding toxic or harmful non-food substances to food carries a minimum five-year sentence, irrespective of total sales volume.\n- Benefit: Article 143 of the Criminal Law governs this category: any food you produce or sell that fails to meet safety standards is illegal if it is “sufficient” to cause serious food poisoning or other severe foodborne illnesses. Offenders receive up to three years of imprisonment or detention plus fines. If serious health damage or other aggravating factors are present, sentences rise to three to seven years with additional fines. In cases of especially grave consequences, imprisonment ranges from seven years to life, plus asset confiscation or further fines. Article 144 covers the deliberate addition of toxic or harmful non-food substances to food; offenders face up to five years of imprisonment plus fines. If serious health damage or other serious circumstances arise, sentences increase to five to ten years with fines. If death results or other especially severe circumstances exist, penalties follow Article 141 (ten years or more, life imprisonment, or death). A joint interpretation by the Supreme People’s Court and the Supreme People’s Procuratorate defines four scenarios that qualify as “sufficient” to cause serious foodborne illness: presence of pathogenic microbes, pesticide residues, veterinary drug residues, biological toxins, or heavy metals exceeding legal limits; use of meat from diseased, undiagnosed, or unqualified animals; production or sale of items banned for public health reasons; and infant formula or medical foods with severely inadequate nutritional content. Excessive or improper use of additives that lead to such outcomes also falls under Article 143. What counts as “toxic or harmful non-food substances” is strictly defined: any substance prohibited by law or listed by government authorities (e.g., banned pesticides or drugs not approved for food animals). Additional serious circumstances under Article 144 include sales totaling between 100,000 and 200,000 RMB, operations near schools, nursing homes, or facilities serving minors or the elderly, or illegal private slaughtering without proper licensing; such acts may also incur penalties under the crime of illegal business operations. Revenue thresholds of 100,000 RMB or net profits of 50,000 RMB are considered “serious circumstances” nationwide.\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (amended in 2020). Criminal Law (Articles 141, 143, 144). (National Laws and Regulations Database); Supreme People's Court of China, Supreme People's Procuratorate of China (2021). Interpretation of Several Issues Concerning the Application of Laws in Handling Criminal Cases Endangering Food Safety (Fashi [2021] No. 24, Articles 1, 2, 5, 7, 9, 17, and 18, effective from January 1, 2022). (Full text reproduced by Hebei Provincial Administration for Market Regulation), (The full text was reproduced by the Liaoning Provincial Department of Justice, and the two copies were verified verbatim for consistency)\n- Notes: The dividing line between this article and the previous three is whether food safety standards themselves are violated. Failure to obtain permits, incomplete labeling, or false health claims result in financial penalties, while selling diseased meat, non-compliant products, improper additives, or non-food substances triggers criminal prosecution. The simplest preventive measure remains the steps outlined in Article 8: purchase meat solely from licensed slaughterhouses, retain all quarantine and quality certificates, and use only ingredients with valid approval numbers. Unverified “discounted meat” or unknown “by‑product scraps” are common sources of violations. Due to a 502 error when retrieving the original Supreme People’s Court bulletin, two provincial official reprints were cross‑checked word‑for‑word to ensure accuracy.\nEvidence A. The dividing line between this article and the previous three is whether food safety standards themselves are violated. Failure to obtain permits, incomplete labeling, or false health claims result in financial penalties, while selling diseased meat, non-compliant products, improper additives, or non-food substances triggers criminal prosecution. The simplest preventive measure remains the steps outlined in Article 8: purchase meat solely from licensed slaughterhouses, retain all quarantine and quality certificates, and use only ingredients with valid approval numbers. Unverified “discounted meat” or unknown “by‑product scraps” are common sources of violations. Due to a 502 error when retrieving the original Supreme People’s Court bulletin, two provincial official reprints were cross‑checked word‑for‑word to ensure accuracy.\nPossible trade-off: The source summarizes the return this way: “While earlier articles impose financial penalties, this one targets individuals criminally. Selling meat from diseased animals, meat failing inspection, or products with excessive pesticide, veterinary drug, or heavy metal residues is a crime as long as it is “sufficient” to cause serious poisoning — no actual victims are required, and offenders face up to three years in prison. Adding toxic or harmful non-food substances to food carries a minimum five-year sentence, irrespective of total sales volume.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2020 年修正). 刑法（第一百四十一、一百四十三、一百四十四条）.: https://flk.npc.gov.cn/detail?id=ff808181796a636a0179822a19640c92\n最高人民法院、最高人民检察院 (2021). 关于办理危害食品安全刑事案件适用法律若干问题的解释（法释〔2021〕24 号，第一、二、五、七、九、十七、十八条，2022 年 1 月 1 日起施行）.: https://scjg.hebei.gov.cn/info/79117\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-012 · Once you obtain a business license, you must file tax returns on schedule — even if you have no income, you still need to submit a return with all zeros. ### 12. Once you obtain a business license, you must file tax returns on schedule — even if you have no income, you still need to submit a return with all zeros.\n\n\n- Cost: There’s no direct cost involved. You can file electronically via the tax service portal monthly or quarterly in just a few minutes. Hiring an accountant, however, adds extra expense. If you do hire someone, you must also register for social insurance within 30 days of business establishment. The real challenge is remembering to file on time even during months with no business activity.\n\n- In plain terms: After getting a business license, you’re required to file tax returns regularly. Even if you earn nothing, you must still file a return — just fill in all zeros. Failing to do so risks fines up to 2,000 yuan; more serious violations can lead to penalties between 2,000 and 10,000 yuan. If you skip returns for all tax types across three consecutive months, the system automatically labels you as a “non-compliant taxpayer,” and you lose the ability to issue invoices.\n\n- Benefit: The law clearly states that “taxpayers with no tax liability during a period must still file a tax return as required.” In other words, even when you owe nothing, filing remains mandatory. Non-compliance brings penalties: tax authorities can order corrections and impose fines up to 2,000 yuan; repeat or severe violations may exceed 10,000 yuan. Any unpaid taxes plus daily late fees at 0.05% must also be settled. Furthermore, persistent non-filing leads to automatic classification as a non-compliant taxpayer, blocking invoice issuance until corrected and penalties paid.\n\n- Evidence grade: A\n- Sources: State Council of China (2002). Implementation Rules of the Tax Collection and Administration Law (State Council of China Order No. 362, Article 32, Article 75). ; National People’s Congress Standing Committee (2015). Tax Collection and Administration Law (2015) (Revised in 2019, Articles 25, 32, 62, and 64). ; State Taxation Administration of China (2019). Announcement on Certain Matters on Tax Collection and Administration (State Taxation Administration of China Announcement No. 48 of 2019, Article 3). ; Standing Committee of the National People's Congress (2018). Personal Income Tax Law (Amended in 2018, Article 12). ; National People's Congress Standing Committee (2018). Social Insurance Law (Amended in 2018, Article 57). \n\n- Notes: With the “multi-certificates integration” policy, a separate tax registration isn’t needed. Use your business license’s unified social credit code to log into the electronic tax portal and specify applicable taxes. Individual businesses and sole proprietorships pay individual income tax on business earnings. Payments are first due within 15 days after month or quarter-end, followed by an annual settlement by March 31 of the following year to adjust any over- or under-payments. Even without any revenue, zero returns must still be filed. Three consecutive months of non-filing results in automatic classification as a non-compliant taxpayer, halting invoice use; cancellation procedures then become far more complicated — see Section 12.23 for details on orderly business closure.\nEvidence A. With the “multi-certificates integration” policy, a separate tax registration isn’t needed. Use your business license’s unified social credit code to log into the electronic tax portal and specify applicable taxes. Individual businesses and sole proprietorships pay individual income tax on business earnings. Payments are first due within 15 days after month or quarter-end, followed by an annual settlement by March 31 of the following year to adjust any over- or under-payments. Even without any revenue, zero returns must still be filed. Three consecutive months of non-filing results in automatic classification as a non-compliant taxpayer, halting invoice use; cancellation procedures then become far more complicated — see Section 12.23 for details on orderly business closure.\nPossible trade-off: The source summarizes the return this way: “After getting a business license, you’re required to file tax returns regularly. Even if you earn nothing, you must still file a return — just fill in all zeros. Failing to do so risks fines up to 2,000 yuan; more serious violations can lead to penalties between 2,000 and 10,000 yuan. If you skip returns for all tax types across three consecutive months, the system automatically labels you as a “non-compliant taxpayer,” and you lose the ability to issue invoices.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2002). 税收征收管理法实施细则（国务院令第 362 号，第三十二、七十五条）.: https://fgk.chinatax.gov.cn/zcfgk/c100010/c5195082/content.html\n全国人大常委会 (2015). 税收征收管理法（2015 年修正，第二十五、三十二、六十二、六十四条）.: https://fgk.chinatax.gov.cn/zcfgk/c100009/c5195081/content.html\n国家税务总局 (2019). 关于税收征管若干事项的公告（国家税务总局公告 2019 年第 48 号，第三条）.: https://fgk.chinatax.gov.cn/zcfgk/c100012/c5195194/content.html\n全国人大常委会 (2018). 个人所得税法（2018 年修正，第十二条）.: https://fgk.chinatax.gov.cn/zcfgk/c100009/c5193028/content.html\n全国人大常委会 (2018). 社会保险法（2018 年修正，第五十七条）.: http://www.npc.gov.cn/zgrdw/npc/xinwen/2019-01/07/content_2070267.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-013 · Invoices must reflect actual transactions; small taxpayers can fully utilize tax exemptions ### 13. Invoices must reflect actual transactions; small taxpayers can fully utilize tax exemptions\n\n- Cost: No cost at all. There is no need to purchase or sell invoices, nor to handle “fictitious invoicing” on behalf of others. Simply issue invoices and file taxes based on real business activity.\n- In plain terms: If you are a small taxpayer paying taxes under the simplified regime, and your monthly sales stay under 100,000 yuan or quarterly sales under 300,000 yuan, you are exempt from VAT. Previously taxed at 3%, this rate is now reduced to 1% for the same period. Conversely, arranging fake invoices to offset costs constitutes tax fraud, punishable by up to three years in prison and fines ranging from 20,000 to 200,000 yuan.\n- Benefit: Small taxpayers under the simplified tax regime are legally exempt from VAT if their sales remain below specific thresholds. These thresholds apply from January 1, 2026, through December 31, 2027: 100,000 yuan per month, 300,000 yuan per quarter, or 1,000 yuan per transaction/day. Exceptions apply for real estate sales, rentals, and land-use right transfers. For those meeting these limits, the VAT rate drops from 3% to 1%. Issuing VAT invoices without a genuine transaction, or any form of fictitious invoicing, is illegal and carries penalties up to three years imprisonment plus fines up to 200,000 yuan; repeat or larger-scale violations may lead to sentences ranging from three to ten years, or even life imprisonment nationwide.\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2024). Value-Added Tax Law (effective on January 1, 2026, Article 23). ; Ministry of Finance, State Administration of Taxation (2026). Announcement on the transition of preferential VAT policies after the implementation of the VAT Law (Ministry of Finance and State Administration of Taxation Announcement 2026 No. 10, Articles 1, 2, and 6). ; National People’s Congress (1997). Criminal Law (Article 205). \n- Notes: The revised VAT Law took effect on January 1, 2026, superseding earlier relief measures for small taxpayers outlined in 2023 documents No. 19 and No. 1. While monetary thresholds remain unchanged, the legal basis has been updated accordingly. The referenced criminal provisions derive from the 1997 Penal Code, specifically Article 205, as amended to reflect current sentencing tiers. Note that VAT exemptions do not apply to income tax; arranging fake invoices is illegal and should never be considered a tax-saving tactic.\nEvidence A. The revised VAT Law took effect on January 1, 2026, superseding earlier relief measures for small taxpayers outlined in 2023 documents No. 19 and No. 1. While monetary thresholds remain unchanged, the legal basis has been updated accordingly. The referenced criminal provisions derive from the 1997 Penal Code, specifically Article 205, as amended to reflect current sentencing tiers. Note that VAT exemptions do not apply to income tax; arranging fake invoices is illegal and should never be considered a tax-saving tactic.\nPossible trade-off: The source summarizes the return this way: “If you are a small taxpayer paying taxes under the simplified regime, and your monthly sales stay under 100,000 yuan or quarterly sales under 300,000 yuan, you are exempt from VAT. Previously taxed at 3%, this rate is now reduced to 1% for the same period. Conversely, arranging fake invoices to offset costs constitutes tax fraud, punishable by up to three years in prison and fines ranging from 20,000 to 200,000 yuan.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2024). 增值税法（2026 年 1 月 1 日施行，第二十三条）.: https://fgk.chinatax.gov.cn/zcfgk/c100009/c5237365/content.html\n财政部、税务总局 (2026). 关于增值税法施行后增值税优惠政策衔接事项的公告（财政部 税务总局公告 2026 年第 10 号，第一、二、六条）.: https://fgk.chinatax.gov.cn/zcfgk/c102416/c5247434/content.html\n全国人大 (1997). 刑法（第二百零五条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-014 · Scammers pretending to be tax officials demanding payments are fraudsters; tax filings must be done via the e-Tax Service or by calling 12366 ### 14. Scammers pretending to be tax officials demanding payments are fraudsters; tax filings must be done via the e-Tax Service or by calling 12366\n\n- Cost: No cost involved. If you receive calls or texts claiming a “tax audit,” “unusual account activity,” or “fines for non-filing,” or if someone adds you as a contact, simply hang up and ignore them. Then call 12366 or the official phone number of your local tax authority to verify.\n- In plain terms: Tax authorities never ask for your bank card passwords, payment codes, or SMS verification codes over the phone, nor do they provide an account number for you to send tax payments to. Legitimate on-site tax inspections require officials to present an inspection notice and identification. When receiving such calls, hang up first and call 12366 to confirm. If you’ve already transferred money, immediately call 110 or 96110 to request a payment reversal.\n- Benefit: The State Taxation Administration explicitly states: “Tax authorities never request bank card passwords, payment codes, account balances, or SMS verification codes related to payments via WeChat mini-programs, phone calls, or texts.” It also warns: “Some criminals impersonate tax officials, offering services such as ‘tax filing assistance,’ ‘preferential tax policy handling,’ or ‘policy guidance’ to taxpayers.” To verify any claims, call the 12366 taxpayer service hotline or your local tax authority’s official number. Legitimate on-site inspections require officials to present a written notice and identification. Tax payments can only be made via the e-Tax Service or at tax service centers; no tax authority ever provides a designated account for payments. Intermediary agencies offering tax filing services are also subject to regulations. Those who extort taxpayers or withholding agents using the guise of tax officials face fines based on severity. Impersonating government officials to commit fraud results in detention for 10–15 days and a fine of up to 1,000 yuan. If actions meet criteria for both fraud and impersonation, penalties follow the stricter applicable law.\n- Evidence grade: A\n- Sources: State Taxation Administration of China (2025). The taxation department reminds taxpayers to enhance prevention awareness and be wary of Internet tax-related fraud. ; State Taxation Administration of China Yangzhou Taxation Bureau (2023). Yangzhou Tax-related Fraud Prevention Publicity. ; State Taxation Administration of China (2025). Measures for the Administration of Tax-related Professional Services (Trial) (State Taxation Administration of China Order No. 58, Article 32, Item 7, Article 33). ; Standing Committee of the National People's Congress (2025). Public Security Administration Punishment Law (revised in 2025, effective on January 1, 2026, Article 62). ; Supreme People's Court of China, Supreme People's Procuratorate of China, Ministry of Public Security of China (2016). Opinions on Several Issues Concerning the Application of Law in Handling Criminal Cases such as Telecommunications and Internet Fraud (Fafa [2016] No. 32). \n- Notes: These scams specifically target newly registered sole proprietors and small businesses. Scammers claim “your tax filing records show non-compliance, and fines will apply today,” then steer victims to their own official accounts or mini-programs, charging hundreds of yuan for services that are actually free and take only minutes to complete independently. While hiring external bookkeeping firms is legal, they are not government entities and cannot act on behalf of tax authorities. Victims who’ve already paid should follow Section 8, Clause 2 (payment reversal for fraud) and immediately call 110 or 96110 to request a reversal.\nEvidence A. These scams specifically target newly registered sole proprietors and small businesses. Scammers claim “your tax filing records show non-compliance, and fines will apply today,” then steer victims to their own official accounts or mini-programs, charging hundreds of yuan for services that are actually free and take only minutes to complete independently. While hiring external bookkeeping firms is legal, they are not government entities and cannot act on behalf of tax authorities. Victims who’ve already paid should follow Section 8, Clause 2 (payment reversal for fraud) and immediately call 110 or 96110 to request a reversal.\nPossible trade-off: The source summarizes the return this way: “Tax authorities never ask for your bank card passwords, payment codes, or SMS verification codes over the phone, nor do they provide an account number for you to send tax payments to. Legitimate on-site tax inspections require officials to present an inspection notice and identification. When receiving such calls, hang up first and call 12366 to confirm. If you’ve already transferred money, immediately call 110 or 96110 to request a payment reversal.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家税务总局 (2025). 税务部门提醒广大纳税人——增强防范意识 警惕互联网涉税诈骗.: https://www.chinatax.gov.cn/chinatax/n810219/n810724/c5243181/content.html\n国家税务总局扬州市税务局 (2023). 扬州防范涉税诈骗宣传篇.: https://jiangsu.chinatax.gov.cn/art/2023/8/28/art_23038_432322.html\n国家税务总局 (2025). 涉税专业服务管理办法（试行）（国家税务总局令第 58 号，第三十二条第七项、第三十三条）.: https://fgk.chinatax.gov.cn/zcfgk/c100011/c5239044/content.html\n全国人大常委会 (2025). 治安管理处罚法（2025 年修订，2026 年 1 月 1 日施行，第六十二条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n最高人民法院、最高人民检察院、公安部 (2016). 关于办理电信网络诈骗等刑事案件适用法律若干问题的意见（法发〔2016〕32 号）.: https://www.spp.gov.cn/zdgz/201612/t20161221_176278.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-015 · Writing “deposit” instead of “advance payment” in contracts, specifying penalty amounts, and treating credit terms as loans ### 15. Writing “deposit” instead of “advance payment” in contracts, specifying penalty amounts, and treating credit terms as loans\n\n\n- Cost: No cost at all. Simply include the term “deposit” in the contract; the amount must not exceed 20% of the total contract value. Collect the payment before delivering goods. Before agreeing to any credit terms that let the buyer receive goods first and pay later, run a background check on them first.\n- In plain terms: Only when the word “deposit” is used does the double‑return rule apply: if you break the contract, you lose that money; if the other party breaks it, they must pay you twice the amount. Anything above 20% of the contract value does not qualify as a deposit. If you write “advance payment” instead, the law offers no such protection. Offering credit terms is essentially lending your own money to the buyer interest‑free; if they go bankrupt, it becomes a bad debt.\n- Benefit: A deposit only becomes valid once the money is actually received by the seller (the effective date is when delivery occurs). If the buyer breaks the contract, they forfeit the deposit. If the seller breaks it, they must return the full amount plus an equal sum as compensation (i.e., double the original amount). Portions exceeding 20% of the total contract value are not treated as deposits. Should the agreed penalty amount be far higher or lower than the actual loss, a court may adjust it at the request of either party. When both a deposit and a penalty clause are included in the same contract, the injured party may claim only one of them, not both (nationwide, effective since 2021).\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code (Articles 585, 586, 587, 588). \n- Notes: Under the Civil Code, “advance payment” does not enjoy the same protections as a deposit; it is generally regarded as a simple prepayment. This is the prevailing practice in legal practice, though no specific court rulings were verified for this section. Providing credit terms is equivalent to lending your own funds to the buyer without interest; any default results in a bad debt. Before granting such terms, check the buyer’s records on the National Enterprise Credit Information Publicity System to see if there are any pending lawsuits against them.\nEvidence A. Under the Civil Code, “advance payment” does not enjoy the same protections as a deposit; it is generally regarded as a simple prepayment. This is the prevailing practice in legal practice, though no specific court rulings were verified for this section. Providing credit terms is equivalent to lending your own funds to the buyer without interest; any default results in a bad debt. Before granting such terms, check the buyer’s records on the National Enterprise Credit Information Publicity System to see if there are any pending lawsuits against them.\nPossible trade-off: The source summarizes the return this way: “Only when the word “deposit” is used does the double‑return rule apply: if you break the contract, you lose that money; if the other party breaks it, they must pay you twice the amount. Anything above 20% of the contract value does not qualify as a deposit. If you write “advance payment” instead, the law offers no such protection. Offering credit terms is essentially lending your own money to the buyer interest‑free; if they go bankrupt, it becomes a bad debt.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第五百八十五、五百八十六、五百八十七、五百八十八条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-016 · Sign a written contract within the first month of employment; register for social insurance within 30 days ### 16. Sign a written contract within the first month of employment; register for social insurance within 30 days\n\n- Cost: The portion of social insurance premiums that employers must pay must be paid continuously; the exact percentages vary by region. There is no cost to drafting the contract itself — simply use the standard template provided by local labor authorities.\n- In plain terms: If an employee starts working and no written contract is signed within the first month, the employer must pay double wages starting from the second month, continuing until the end of the first year of employment. Social insurance must be registered within 30 days of hiring; failure to do so results in fines equal to 1–3 times the amount of unpaid premiums. There is no legal provision allowing employees to voluntarily waive their right to social insurance coverage.\n- Benefit: Employers must pay double wages to employees who have worked for at least one month but still lack a written contract, starting from the second month of employment. Social insurance must be registered within 30 days of the employee’s first day on the job; failure to comply triggers mandatory corrective orders. After this deadline, fines of 1–3 times the unpaid premiums apply, and the responsible personnel face individual fines ranging from 500 to 3,000 yuan. Late or incomplete premium payments incur a penalty of 0.05% of the outstanding amount per day (late fees). If payments remain unpaid past the deadline, additional fines of 1–3 times the original debt apply. Employers bear sole responsibility for timely registration and full premium payments; only legally recognized force majeure events such as natural disasters permit temporary delays or reductions. No provision exists for employees to voluntarily forgo social insurance benefits (applies nationwide).\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (2007). Labor Contract Law (Articles 10, 82). ; National People's Congress Standing Committee (2010). Social Insurance Law (2018 amendment, Articles 58, 60, 84, 86). \n- Notes: Double wage obligations remain in effect from the second month through the end of the first year of employment, making delays increasingly costly. Employees without a written contract or unpaid social insurance coverage who suffer workplace injuries or later file labor disputes often face combined costs of retroactive payments, fines, and compensation that far exceed any initial savings the employer might have realized.\nEvidence A. Double wage obligations remain in effect from the second month through the end of the first year of employment, making delays increasingly costly. Employees without a written contract or unpaid social insurance coverage who suffer workplace injuries or later file labor disputes often face combined costs of retroactive payments, fines, and compensation that far exceed any initial savings the employer might have realized.\nPossible trade-off: The source summarizes the return this way: “If an employee starts working and no written contract is signed within the first month, the employer must pay double wages starting from the second month, continuing until the end of the first year of employment. Social insurance must be registered within 30 days of hiring; failure to do so results in fines equal to 1–3 times the amount of unpaid premiums. There is no legal provision allowing employees to voluntarily waive their right to social insurance coverage.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2007). 劳动合同法（第十、八十二条）.: https://www.gov.cn/gongbao/content/2007/content_711013.htm\n全国人大常委会 (2010). 社会保险法（2018 年修正，第五十八、六十、八十四、八十六条）.: https://www.mohrss.gov.cn/xxgk2020/fdzdgknr/zcfg/fl/202011/t20201102_394629.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-017 · Wages must be paid according to contracts and laws; raises, loans, and bonuses all require written documentation ### 17. Wages must be paid according to contracts and laws; raises, loans, and bonuses all require written documentation\n\n- Cost: No expense is incurred. The contract clearly states the wage amount. Any raises, bonuses, advance payments, or loans must be documented with signed paperwork — no verbal promises are allowed. Employers must never pay wages out of their own pocket on behalf of the company. Even when dealing with acquaintances, this same rule must be followed.\n- In plain terms: Wages must be paid on time and in full, as required by contract and law. If payments are delayed, employees can petition the court for a payment order. Verbal promises regarding raises, bonuses, or advance payments are legally meaningless; without written proof, the party unable to produce documentation will suffer the consequences. Any money lent by an employer to an employee must be backed by a written loan agreement specifying the amount, interest rate, and repayment terms.\n- Benefit: Contractual labor agreements must explicitly outline how wages are paid and how social insurance contributions are handled. Employers are legally obligated to pay wages on schedule and in full, per both the contract and national regulations. Failure to do so allows employees to request a court-issued payment order. Loans made by employers to staff are legally treated as standard loan agreements. Unless otherwise agreed between two private individuals, all such arrangements must be documented in writing, detailing the principal amount, interest terms, repayment date, and method. Verbal promises of bonuses lack any legal standing; without written proof, the party unable to provide documentation will be at a disadvantage (nationwide).\n- Evidence grade: C\n- Sources: National People's Congress Standing Committee (2007). Labor Contract Law (Articles 17, 30). ; National People's Congress (2020). Civil Code (Articles 469, 668). \n- Notes: This is not about refusing to help others — it is about ensuring all assistance follows established procedures. Once informal favors become habitual practice, discontinuing them inevitably leads to disputes. Mixing personal loans with company finances risks exposing the lender to financial losses if the borrower defaults. The legal provisions referenced here have been verified; however, the recommendations are based on practical experience, which justifies the C rating.\nEvidence C. This is not about refusing to help others — it is about ensuring all assistance follows established procedures. Once informal favors become habitual practice, discontinuing them inevitably leads to disputes. Mixing personal loans with company finances risks exposing the lender to financial losses if the borrower defaults. The legal provisions referenced here have been verified; however, the recommendations are based on practical experience, which justifies the C rating.\nPossible trade-off: The source summarizes the return this way: “Wages must be paid on time and in full, as required by contract and law. If payments are delayed, employees can petition the court for a payment order. Verbal promises regarding raises, bonuses, or advance payments are legally meaningless; without written proof, the party unable to produce documentation will suffer the consequences. Any money lent by an employer to an employee must be backed by a written loan agreement specifying the amount, interest rate, and repayment terms.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2007). 劳动合同法（第十七、三十条）.: https://www.gov.cn/gongbao/content/2007/content_711013.htm\n全国人大 (2020). 民法典（第四百六十九、六百六十八条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-018 · Sell first, then produce: use pre-orders and small orders to confirm demand before investing in manufacturing ### 18. Sell first, then produce: use pre-orders and small orders to confirm demand before investing in manufacturing\n\n- Cost: Just a few dozen to a few hundred yuan is needed to create a prototype or a simple landing page. After that, reach out to dozens of real potential customers and ask them to make advance payments or place small orders. This approach takes a few extra weeks compared to starting production right away. The hard part is resisting the urge to produce the goods first.\n- In plain terms: A study followed 116 newly founded Italian companies for about a year. Entrepreneurs who first formed a hypothesis and then tested it against real market feedback tended to run their businesses better, were more willing to pivot when needed, and did not quit earlier than others. So, if no one is willing to make advance payments or place small orders, you should not believe the claim that “products will sell on their own once made.”\n- Benefit: This randomized controlled trial tracked 116 Italian startups over roughly one year. In such trials, participants are randomly split into two groups; only one group receives a specific intervention, and the results of both groups are compared. The findings showed that entrepreneurs who received training on the “form a hypothesis first, then rigorously test it against market feedback” method achieved better business results, were more likely to switch strategies when needed, and did not have a higher early dropout rate. The authors argue that this approach lowers the risk of pouring resources into projects that seem promising at first glance but ultimately fail (published in Italy in 2020).\n- Evidence grade: B\n- Sources:Camuffo A, Cordova A, Gambardella A, Spina C (2020). A Scientific Approach to Entrepreneurial Decision Making: Evidence from a Randomized Control Trial. Management Science 66(2):564-586. \n- Notes: This is the only study on this topic, and its sample size is relatively small; it was also conducted only in Italy, which is why it is rated as grade B. The title, source, and abstract have been cross-checked via Crossref and Semantic Scholar; however, the exact effect figures cited in the text have not been independently verified. In practice, if no customers are willing to make advance payments or place small orders, you should not trust the idea that “products will automatically find buyers once produced.”\nEvidence B. This is the only study on this topic, and its sample size is relatively small; it was also conducted only in Italy, which is why it is rated as grade B. The title, source, and abstract have been cross-checked via Crossref and Semantic Scholar; however, the exact effect figures cited in the text have not been independently verified. In practice, if no customers are willing to make advance payments or place small orders, you should not trust the idea that “products will automatically find buyers once produced.”\nPossible trade-off: The source summarizes the return this way: “A study followed 116 newly founded Italian companies for about a year. Entrepreneurs who first formed a hypothesis and then tested it against real market feedback tended to run their businesses better, were more willing to pivot when needed, and did not quit earlier than others. So, if no one is willing to make advance payments or place small orders, you should not believe the claim that “products will sell on their own once made.”” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Camuffo A, Cordova A, Gambardella A, Spina C (2020). A Scientific Approach to Entrepreneurial Decision Making: Evidence from a Randomized Control Trial. Management Science 66(2):564-586.: https://doi.org/10.1287/mnsc.2018.3249\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-019 · Run the prototype through the production checklist before starting full production ### 19. Run the prototype through the production checklist before starting full production\n\n- Cost: Producing a small batch of prototypes costs a few hundred yuan. It also takes several hours to calculate these key figures: the yield rate (how many of the 100 items can actually be sold), the supplier’s minimum order quantity and payment terms, the capital tied up in inventory, packaging and logistics costs, as well as certification and licensing fees and trademark registration costs. The hardest part is resisting the urge to skip this step and jump straight into production.\n- In plain terms: The main difference between producing one prototype and producing a thousand units lies in where your money gets invested. The yield rate determines your actual production cost. The minimum order quantity and payment terms dictate how much capital you must advance upfront. Inventory levels determine when you can expect that capital back. For products listed in mandatory certification categories, they cannot be manufactured or sold without passing certification and displaying the corresponding certification mark.\n- Benefit: The main difference between producing one prototype and producing a thousand units lies in where your money gets invested. The yield rate determines your actual production cost — it shows what percentage of a batch of products are qualified for sale. The minimum order quantity and payment terms set by suppliers determine how much capital you must advance upfront. Inventory levels determine when you can expect that capital back. For products listed in mandatory certification categories, they must first pass certification and display the certification mark before they can be manufactured or sold. Unauthorized manufacturing or sale of such products without certification is punishable under relevant certification regulations. Food businesses and restaurants must obtain a food business license (required nationwide).\n- Evidence grade: C\n- Sources: General Administration of Quality Supervision, Inspection and Quarantine (2009). Regulations on Compulsory Product Certification Management (General Administration of Quality Supervision, Inspection and Quarantine Order No. 117, Article 2, Article 49). No. 4). \n- Notes: This checklist is based on practical experience; the legal content has been cross-checked against official sources. Before launching production, check the trademark database maintained by the National Intellectual Property Administration to see if any similar trademarks are already registered, then apply for your own trademark. Details on prohibited use of other parties’ trademarks and designs can be found in items 20 and 21 (keep purchase receipts, and ensure any designs are either created in-house or licensed for use). The list of mandatory certification categories is subject to updates published by the State Administration for Market Regulation.\nEvidence C. This checklist is based on practical experience; the legal content has been cross-checked against official sources. Before launching production, check the trademark database maintained by the National Intellectual Property Administration to see if any similar trademarks are already registered, then apply for your own trademark. Details on prohibited use of other parties’ trademarks and designs can be found in items 20 and 21 (keep purchase receipts, and ensure any designs are either created in-house or licensed for use). The list of mandatory certification categories is subject to updates published by the State Administration for Market Regulation.\nPossible trade-off: The source summarizes the return this way: “The main difference between producing one prototype and producing a thousand units lies in where your money gets invested. The yield rate determines your actual production cost. The minimum order quantity and payment terms dictate how much capital you must advance upfront. Inventory levels determine when you can expect that capital back. For products listed in mandatory certification categories, they cannot be manufactured or sold without passing certification and displaying the corresponding certification mark.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 质检总局 (2009). 强制性产品认证管理规定（质检总局令第 117 号，第二、四十九条）.: http://www.gov.cn/gongbao/content/2010/content_1533513.htm\n市场监管总局 (2023). 食品经营许可和备案管理办法（市场监管总局令第 78 号，第四条）.: https://www.gov.cn/gongbao/2023/issue_10606/202307/content_6894763.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-020 · Keep copies of invoices and supplier documentation for every shipment; avoid purchasing goods priced significantly below market rates: if an employee buys counterfeit products, the employer can still be held legally responsible. ### 20. Keep copies of invoices and supplier documentation for every shipment; avoid purchasing goods priced significantly below market rates: if an employee buys counterfeit products, the employer can still be held legally responsible.\n\n\n- Cost: Zero upfront expense. For each batch of goods, retain essential paperwork: purchase contracts, invoices, payment records, the supplier’s business license, and any authorization documents. Implement a company policy requiring all buyers to sign off on purchases; under no circumstances should items priced far below market value be accepted. The real challenge lies in resisting the temptation to purchase seemingly profitable low-cost goods.\n\n- In plain terms: Selling counterfeit merchandise can lead to criminal penalties. If the illicit profits exceed 30,000 RMB or if total sales reach 50,000 RMB, the offender faces up to three years in prison. Even unsold inventory in storage counts toward these thresholds. Merely claiming “I didn’t know it was fake” is not a valid defense: if purchase prices are markedly lower than market rates without a reasonable explanation, guilt is presumed. Maintaining proper purchase contracts, invoices, payment records, and supplier details provides a crucial legal safeguard.\n\n- Benefit: Intentional sale of goods bearing counterfeit trademarks incurs serious legal consequences. When illicit earnings surpass 30,000 RMB or total sales reach 50,000 RMB, imprisonment for up to three years and monetary fines are likely. In cases where these figures are ten times higher, sentences range from three to ten years alongside substantial penalties. Un sold stock also contributes to this calculation; if its value triples the sales threshold, criminal liability applies automatically. The burden of proof lies with defendants to demonstrate genuine ignorance, but judicial interpretations issued in 2025 outline five circumstances where intent is deemed evident regardless of personal admission. These include visible tampering with trademarks, possession of forged authorization papers, prior convictions for similar offenses, purchasing goods at inexplicably low prices, and attempting to conceal evidence after detection. Corporate entities face dual penalties: financial fines imposed on the company itself and individual executives held accountable under identical statutes. Consequently, even when employees execute unauthorized purchases, senior management ultimately bears legal responsibility. Conversely, trademark law offers a defense mechanism: if sellers can prove they lawfully acquired products and identify their source, they avoid compensation obligations. Essential documentation—specifically invoices and supplier records—forms the backbone of this protection; lacking them nullifies any claim of innocence (applicable nationwide; judicial interpretation effective April 26, 2025).\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2020). Criminal Law Amendment (11) (Items 17 and 24, namely Articles 214 and 220 of the Criminal Law). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2025). Interpretation on Several Issues Concerning the Application of Law in Handling Criminal Cases of Intellectual Property Infringement (Fashi [2025] No. 5, effective from April 26, 2025). ; Standing Committee of the National People's Congress (2019). Trademark Law (amended in 2019, Articles 57 and 64; revised to Articles 72 and 78 on June 26, 2026, effective from January 1, 2027). , \n\n- Notes: Cosmetics, alcoholic beverages, baby products, electronics, and apparel frequently involve such legal disputes due to substantial price variations among identical items. Marketing terms like “exclusive channel stock,” “end-of-line clearance,” or “duty-free imports” cannot substitute for proper documentation. Beyond criminal penalties, administrative sanctions apply: convicted parties forfeit infringing merchandise and tools, while fines up to five times the illegal revenue may be imposed for operations exceeding 50,000 RMB in value. Upon discovering questionable purchases, immediately cease sales, secure the inventory, and contact brand representatives or regulatory authorities—destroying records or merchandise directly triggers the fifth presumption of intent mentioned earlier. For trademark-related matters, refer to Section 21 regarding permissible usage of third-party designs. A common scam involves strangers offering free merchandise in exchange for retail distribution; later, they claim infringement based on missing paperwork and abnormally low purchase prices, effectively negating all defenses. Legitimate consignment arrangements mandate written contracts, copies of supplier identification and business licenses, and explicit clauses defining ownership and liability boundaries.\nEvidence A. Cosmetics, alcoholic beverages, baby products, electronics, and apparel frequently involve such legal disputes due to substantial price variations among identical items. Marketing terms like “exclusive channel stock,” “end-of-line clearance,” or “duty-free imports” cannot substitute for proper documentation. Beyond criminal penalties, administrative sanctions apply: convicted parties forfeit infringing merchandise and tools, while fines up to five times the illegal revenue may be imposed for operations exceeding 50,000 RMB in value. Upon discovering questionable purchases, immediately cease sales, secure the inventory, and contact brand representatives or regulatory authorities—destroying records or merchandise directly triggers the fifth presumption of intent mentioned earlier. For trademark-related matters, refer to Section 21 regarding permissible usage of third-party designs. A common scam involves strangers offering free merchandise in exchange for retail distribution; later, they claim infringement based on missing paperwork and abnormally low purchase prices, effectively negating all defenses. Legitimate consignment arrangements mandate written contracts, copies of supplier identification and business licenses, and explicit clauses defining ownership and liability boundaries.\nPossible trade-off: The source summarizes the return this way: “Selling counterfeit merchandise can lead to criminal penalties. If the illicit profits exceed 30,000 RMB or if total sales reach 50,000 RMB, the offender faces up to three years in prison. Even unsold inventory in storage counts toward these thresholds. Merely claiming “I didn’t know it was fake” is not a valid defense: if purchase prices are markedly lower than market rates without a reasonable explanation, guilt is presumed. Maintaining proper purchase contracts, invoices, payment records, and supplier details provides a crucial legal safeguard.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2020). 刑法修正案（十一）（第十七、二十四项，即刑法第二百一十四、二百二十条）.: https://www.spp.gov.cn/zdgz/202012/t20201227_503682.shtml\n最高人民法院、最高人民检察院 (2025). 关于办理侵犯知识产权刑事案件适用法律若干问题的解释（法释〔2025〕5 号，2025 年 4 月 26 日起施行）.: https://www.spp.gov.cn/xwfbh/wsfbt/202504/t20250424_693977.shtml\n全国人大常委会 (2019). 商标法（2019 年修正，第五十七、六十四条\n2026 年 6 月 26 日修订后为第七十二、七十八条，自 2027 年 1 月 1 日起施行）.: https://www.cnipa.gov.cn/art/2019/7/30/art_95_28179.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-021 · Whether creating designs yourself or purchasing licensed artwork, simply changing colors or adding icons does not count as “modifications” for copyright purposes. ### 21. Whether creating designs yourself or purchasing licensed artwork, simply changing colors or adding icons does not count as “modifications” for copyright purposes.\n\n\n- Cost: Licensing fees from legitimate stock image libraries start at just a few dozen yuan per image. Hiring a designer to create original artwork can cost several hundred to several thousand yuan. For every image used on products, keep a record of the license and proof of purchase. The real challenge is avoiding the use of random images found online.\n\n- In plain terms: Even if you alter an existing image by changing its colors, background, or adding your own icons, you still have not obtained permission to use that artwork. Making money by reproducing someone else’s artwork—whether you earn 30,000 yuan, reach 50,000 yuan in sales, or print 500 copies—constitutes copyright infringement and can lead to a prison sentence of up to three years. In trademark law, any mark that is “likely to cause confusion” is considered infringing as well.\n\n- Benefit: Copyright law treats any unauthorized adaptation, translation, or annotation of a work as equivalent to outright copying. Therefore, modifying an original image by changing colors, background, or adding icons still counts as using someone else’s work without permission. The legal thresholds for punishment are as follows: if you profit from selling artwork without permission from the copyright holder—earning at least 30,000 yuan in illegal gains, reaching 50,000 yuan in total illegal business volume, or producing 500 copies or more—you commit copyright infringement and may be sentenced to up to three years in prison and fined. If the illegal gains reach ten times that amount, the sentence rises to three to ten years. Selling counterfeit goods bearing unauthorized designs also carries penalties: selling for over 50,000 yuan or reaching 100,000 yuan in sales can result in up to five years in prison. For trademarks, using a mark similar enough to cause confusion on identical or related goods is also illegal. Even minor modifications do not create a safe zone; such changes remain infringing under current law (effective April 26, 2025).\n\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (2020). Copyright Law (2020 amendment, Article 52, Paragraph 6, Article 53). ; National People's Congress Standing Committee (2020). Criminal Law Amendment (11) (Article 21, Article 217, 218 of the Criminal Law). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2025). Interpretation of Several Issues Concerning the Application of Laws in Handling Criminal Cases of Intellectual Property Infringement (Fa Interpretation [2025] No. 5). ; Standing Committee of the National People’s Congress (2019). Trademark Law (amended in 2019, Article 57, Item 2; revised in 2026, Article 72, Item 2). \n\n- Notes: There are three common pitfalls to watch for. First, printing cartoon characters or celebrity images found online onto clothing, mugs, or phone cases without permission. Second, commercial use of fonts: most require separate licensing, and free preview versions are not automatically free for business use. Third, including unauthorized assets in client designs—the seller remains legally responsible. To simplify compliance, use licensed stock image libraries and keep all license documents on file. Alternatively, require designers to specify the source and scope of any used materials in a contract, making them liable for any resulting issues. Beyond criminal penalties, civil damages and administrative fines apply as well: if public interests are harmed, illegal earnings may be confiscated and fines imposed at 1–5 times the illegal business volume. For trademark checks prior to production, see item 19 (verify samples against the full production list). Conversely, if someone uses your own designs without permission, these same legal provisions apply to protect your rights.\nEvidence A. There are three common pitfalls to watch for. First, printing cartoon characters or celebrity images found online onto clothing, mugs, or phone cases without permission. Second, commercial use of fonts: most require separate licensing, and free preview versions are not automatically free for business use. Third, including unauthorized assets in client designs—the seller remains legally responsible. To simplify compliance, use licensed stock image libraries and keep all license documents on file. Alternatively, require designers to specify the source and scope of any used materials in a contract, making them liable for any resulting issues. Beyond criminal penalties, civil damages and administrative fines apply as well: if public interests are harmed, illegal earnings may be confiscated and fines imposed at 1–5 times the illegal business volume. For trademark checks prior to production, see item 19 (verify samples against the full production list). Conversely, if someone uses your own designs without permission, these same legal provisions apply to protect your rights.\nPossible trade-off: The source summarizes the return this way: “Even if you alter an existing image by changing its colors, background, or adding your own icons, you still have not obtained permission to use that artwork. Making money by reproducing someone else’s artwork—whether you earn 30,000 yuan, reach 50,000 yuan in sales, or print 500 copies—constitutes copyright infringement and can lead to a prison sentence of up to three years. In trademark law, any mark that is “likely to cause confusion” is considered infringing as well.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2020). 著作权法（2020 年修正，第五十二条第六项、第五十三条）.: http://www.npc.gov.cn/npc/c2/c30834/202011/t20201119_308796.html\n全国人大常委会 (2020). 刑法修正案（十一）（第二十、二十一项，即刑法第二百一十七、二百一十八条）.: https://www.spp.gov.cn/zdgz/202012/t20201227_503682.shtml\n最高人民法院、最高人民检察院 (2025). 关于办理侵犯知识产权刑事案件适用法律若干问题的解释（法释〔2025〕5 号）.: https://www.spp.gov.cn/xwfbh/wsfbt/202504/t20250424_693977.shtml\n全国人大常委会 (2019). 商标法（2019 年修正，第五十七条第二项\n2026 年修订后为第七十二条第二项）.: https://www.cnipa.gov.cn/art/2019/7/30/art_95_28179.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-022 · Follow procedures at work; think carefully about who bears responsibility before offering unsolicited help ### 22. Follow procedures at work; think carefully about who bears responsibility before offering unsolicited help\n\n- Cost: No cost involved. Simply follow institutional rules, medical orders, and established procedures while performing your duties. Do not make decisions on behalf of others outside your authority. Before attempting to help, ask yourself: “Who will be held responsible if something goes wrong?” The real challenge lies in resisting requests for “flexibility” on the spot.\n- In plain terms: Take nurses as an example: regulations clearly state that when a patient’s condition deteriorates critically, nurses must immediately inform a physician; likewise, if a medical order violates any rules, nurses must raise the issue with the prescribing physician. The same principle applies to all professions: first identify exactly where the relevant regulations specify “mandatory reporting.” The law also does not require people to stand by while others are in danger: if someone voluntarily provides emergency aid and unintentionally causes injury to the victim, they bear no financial liability.\n- Benefit: For nurses, statutory job boundaries are clearly defined. When a patient’s condition worsens, they must promptly notify a physician. In emergency situations, they may immediately perform necessary life-saving measures. Should they encounter any medical orders that breach laws or clinical guidelines, they must bring this to the attention of the prescribing physician, and if needed, report it to department heads. Per the Civil Code, voluntary emergency assistance that unintentionally harms the recipient does not render the rescuer legally liable for any compensation (no civil liability applies nationwide).\n- Evidence grade: B\n- Sources: State Council of China (2008). Nursing Regulations (State Council of China Order No. 517, Article 17). ; State Council of China (2020). Nursing Regulations (Revised in 2020, Article 17). (National Laws and Regulations Database); National People’s Congress (2020). Civil Code (Article 184). \n- Notes: Adhering to established procedures at work ensures that emergency rescues are legally protected. For any other actions, first determine who holds the relevant authority and responsibility; never substitute personal goodwill for institutional decisions. The 2020 revision of the Nurse Regulations via State Council Order No. 726 only amended provisions related to registration; Article 17 remained unchanged. As no official Chinese text of the Physician Law provisions regarding compliance with clinical standards was accessible at the time of writing, no direct citations were included.\nEvidence B. Adhering to established procedures at work ensures that emergency rescues are legally protected. For any other actions, first determine who holds the relevant authority and responsibility; never substitute personal goodwill for institutional decisions. The 2020 revision of the Nurse Regulations via State Council Order No. 726 only amended provisions related to registration; Article 17 remained unchanged. As no official Chinese text of the Physician Law provisions regarding compliance with clinical standards was accessible at the time of writing, no direct citations were included.\nPossible trade-off: The source summarizes the return this way: “Take nurses as an example: regulations clearly state that when a patient’s condition deteriorates critically, nurses must immediately inform a physician; likewise, if a medical order violates any rules, nurses must raise the issue with the prescribing physician. The same principle applies to all professions: first identify exactly where the relevant regulations specify “mandatory reporting.” The law also does not require people to stand by while others are in danger: if someone voluntarily provides emergency aid and unintentionally causes injury to the victim, they bear no financial liability.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2008). 护士条例（国务院令第 517 号，第十七条）.: http://www.gov.cn/zhengce/zhengceku/2008-03/28/content_6169.htm\n国务院 (2020). 护士条例（2020 年修订，第十七条）.: https://flk.npc.gov.cn/detail?id=ff808081777d07c50177b8ed29bf3950\n全国人大 (2020). 民法典（第一百八十四条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-023 · Exit the process as planned when losses occur: opt for simplified deregistration when possible, or file for bankruptcy if debts exceed assets — don’t leave things unattended. ### 23. Exit the process as planned when losses occur: opt for simplified deregistration when possible, or file for bankruptcy if debts exceed assets — don’t leave things unattended.\n\n\n- Cost: Simplified deregistration can be handled independently: just post the notice on the National Enterprise Credit Information Publicity System for 20 days. For businesses still owing debts, it’s necessary to first settle accounts — collect what’s due and pay off obligations; this step is called liquidation. Filing for bankruptcy requires an application to the court and typically takes several months. The real difficulty lies in the reluctance to face the situation after suffering losses, leading to procrastination.\n\n- In plain terms: If a business has no outstanding debts, unpaid wages, taxes, or social insurance dues, all investors can issue a written commitment; once posted for 20 days with no objections, simplified deregistration becomes possible. Individual businesses don’t need to post any notice — if no objections arise within 10 days, they can be deregistered directly. When debts cannot be repaid, bankruptcy should be applied for. Leaving things unattended, failing to submit annual reports for two years, and becoming unreachable at the registered address results in revocation of the business license; the responsible legal representative is barred from serving in such a role for three years.\n\n- Benefit: No debts owed to others, nor any owed to the business; all obligations — including wages, social insurance, and taxes — are fully settled. All investors have issued written commitments. Meeting these criteria allows simplified deregistration after a 20-day public notice period with no objections; individual businesses can be deregistered directly after 10 days with no objections. Companies unable to repay due debts and facing liabilities exceeding their assets may apply to the court for reorganization, settlement, or bankruptcy liquidation. If a dissolved company still has unpaid debts exceeding its assets, the designated liquidator must file for bankruptcy liquidation. Neglecting these steps brings serious consequences: failure to submit annual reports on time results in being listed as a business operating abnormally. Two consecutive years of non-compliance, coupled with being unreachable at the registered address, leads to license revocation; any individual responsible as legal representative is prohibited from holding such a role for three years. Businesses already listed as operating abnormally are ineligible for simplified deregistration nationwide.\n\n- Evidence grade: A\n- Sources: State Council of China (2021). Regulations on the Registration and Management of Market Entities (State Council of China Order No. 746, Articles 31, 32, and 33). (Revised in 2025) (Announcement No. 52 of 2025). ; National People’s Congress Standing Committee (2006). Enterprise Bankruptcy Law (Articles 2, 7). ; State Council of China (revised in 2024). Interim Regulations on Enterprise Information Disclosure (Revised by State Council of China Order No. 777, Article 18): "If an enterprise is included in the list of operating abnormalities due to failure to submit annual reports as required for two consecutive years without correction, and cannot be contacted through the registered residence or business location, the business license shall be revoked by the market supervision and management department at or above the county level." Decision on amending and abolishing some administrative regulations (State Council of China Order No. 777). ; Regulations on the Registration and Management of Market Entities (Article 12, Item 4) and Company Law (Revised in 2023, Article 178, Paragraph 1, Item 4): Anyone who serves as the legal representative of an enterprise whose business license has been revoked due to violation of laws and bears personal responsibility shall not serve as the legal representative, director, supervisor, or senior manager within 3 years from the date of revocation of the business license. ; \n\n- Notes: The Interim Regulations on Public Disclosure of Enterprise Information were revised via State Council Order No. 777 in 2024 and took effect on May 1; no further amendments have been made since. The former Article 17 — stating that businesses operating abnormally for three years would be added to the list of seriously law-violating enterprises — has been removed. Currently, the list of seriously untrustworthy enterprises applies only to entities found guilty of deliberate falsification in annual reports under severe circumstances. Many online sources still reference the outdated version, so care must be taken. As of now, individual bankruptcy mechanisms — applicable to individual businesses — are only being piloted in select regions; this section has not been cross-verified against original sources, hence is not included here.\nEvidence A. The Interim Regulations on Public Disclosure of Enterprise Information were revised via State Council Order No. 777 in 2024 and took effect on May 1; no further amendments have been made since. The former Article 17 — stating that businesses operating abnormally for three years would be added to the list of seriously law-violating enterprises — has been removed. Currently, the list of seriously untrustworthy enterprises applies only to entities found guilty of deliberate falsification in annual reports under severe circumstances. Many online sources still reference the outdated version, so care must be taken. As of now, individual bankruptcy mechanisms — applicable to individual businesses — are only being piloted in select regions; this section has not been cross-verified against original sources, hence is not included here.\nPossible trade-off: The source summarizes the return this way: “If a business has no outstanding debts, unpaid wages, taxes, or social insurance dues, all investors can issue a written commitment; once posted for 20 days with no objections, simplified deregistration becomes possible. Individual businesses don’t need to post any notice — if no objections arise within 10 days, they can be deregistered directly. When debts cannot be repaid, bankruptcy should be applied for. Leaving things unattended, failing to submit annual reports for two years, and becoming unreachable at the registered address results in revocation of the business license; the responsible legal representative is barred from serving in such a role for three years.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2021). 市场主体登记管理条例（国务院令第 746 号，第三十一、三十二、三十三条）.: https://www.gov.cn/zhengce/zhengceku/2021-08/24/content_5632964.htm\n市场监管总局等六部门 (2025). 企业注销指引（2025 年修订）（2025 年第 52 号公告）.: https://www.gov.cn/zhengce/zhengceku/202512/content_7053238.htm\n全国人大常委会 (2006). 企业破产法（第二、七条）.: http://www.gov.cn/gongbao/content/2006/content_413952.htm\n国务院 (2024 修订). 企业信息公示暂行条例（国务院令第 777 号修订，第十八条）：「企业因连续2年未按规定报送年度报告被列入经营异常名录未改正，且通过登记的住所或者经营场所无法取得联系的，由县级以上市场监督管理部门吊销营业执照」.: https://flk.npc.gov.cn/detail?id=ff8081819c46fcc5019cd18fc6e9557d\n国务院 (2024). 关于修改和废止部分行政法规的决定（国务院令第 777 号）.: https://www.gov.cn/gongbao/2024/issue_11246/202403/content_6941844.html\n市场主体登记管理条例（第十二条第四项）与公司法（2023 年修订，第一百七十八条第一款第四项）：担任因违法被吊销营业执照的企业的法定代表人并负有个人责任的，自被吊销营业执照之日起未逾 3 年不得担任法定代表人和董事、监事、高级管理人员.: https://www.gov.cn/zhengce/zhengceku/2021-08/24/content_5632964.htm\nSource 7: https://www.gov.cn/yaowen/liebiao/202312/content_6923395.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 12-024 · Before paying a store operator or dropshipping trainer, ask about later fees and where sales come from ### 24. Before paying a store operator or dropshipping trainer, ask about later fees and where sales come from\n- Cost: Checking the business model costs little; outsourced operations and training can demand repeated payments.\n- In plain terms: Some schemes collect a small initial fee, then demand upgrade packages, inventory advances, or release fees while displaying fabricated orders. Paid fake-order boosting can itself be unlawful.\n- Applicability and limits: The source warns about documented scam patterns rather than claiming every store service is fraudulent. Verify the operator, contract, revenue source, and refund terms.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence B. The source warns about documented scam patterns rather than claiming every store service is fraudulent. Verify the operator, contract, revenue source, and refund terms.\nPossible trade-off: The source summarizes the return this way: “Some schemes collect a small initial fee, then demand upgrade packages, inventory advances, or release fees while displaying fabricated orders. Paid fake-order boosting can itself be unlawful.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 广东省高级人民法院 (2023). 广东法院打击治理电信网络诈骗犯罪典型案例（案例三：蒋某、徐某等 55 人犯罪集团诈骗案）.: https://www.gdcourts.gov.cn/gsxx/quanweifabu/anlihuicui/content/post_1388464.html\n江苏省公安厅 (2025). 防范提示：无货源跨境电商，当心有诈！.: https://gat.jiangsu.gov.cn/art/2025/2/13/art_89956_11491354.html\n最高人民法院 (2026). 最高人民法院发布依法规范平台经营、保护消费者合法权益典型案例（案例三：某代运营商诉某平台服务合同纠纷案）.: https://www.court.gov.cn/zixun/xiangqing/507691.html\n市场监管总局 (2025). 市场监管总局公布五起网络不正当竞争典型案例（案例一）.: https://www.samr.gov.cn/xw/zj/art/2025/art_0d043840ec9445a689496bcf30c94820.html\n全国人大 (2020). 民法典（第一百四十八、一百五十二、一百五十七条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/12-%E5%88%9B%E4%B8%9A%E4%B8%8E%E5%81%9A%E7%94%9F%E6%84%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-001 · Immediate chest compressions can save lives when someone collapses and stops breathing — call 120 and fetch an AED too ### 1. Immediate chest compressions can save lives when someone collapses and stops breathing — call 120 and fetch an AED too\n\n\n- Cost: This costs nothing. A CPR course from the Red Cross or a hospital lasts half a day to a full day, and one training session is enough for years of use. Even without prior training, you can do it: place both hands on top of each other at the midpoint between the nipples, then press down hard at a rate of about 2 times per second without stopping.\n\n- In plain terms: Most people you’d need to help are family members — 79.2% of cardiac arrests happen at home. When someone performs CPR, the survival rate jumps from 3.9% to 16.1%. If a person is unresponsive and not breathing, start compressions right away. Position your hands at the midpoint between the nipples, press down hard at 2 times per second, and keep going. Ask a second person to call 120 and bring an AED; you must not stop compressing.\n\n- Benefit: Meta-analysis of 79 studies involving 142,740 participants shows that overall, only 7.6% of people suffering from out-of-hospital cardiac arrest survive to leave the hospital. For those receiving CPR from bystanders, the survival rate rises from 3.9% to 16.1%. While 53% of cardiac arrests are witnessed by someone nearby, only 32% actually get CPR. The BASIC-OHCA registry in China recorded 38,227 emergency cases; among them, 30,282 cases (79.2%) occurred at home. In this group, the bystander CPR rate was 20.3%, and the survival rate was just 1.2%. The correct sequence is to start compressions first, then ask someone else to call 120 and fetch an AED; once the AED is powered on, follow its voice prompts.\n\n- Evidence grade: A\n- Sources: Sasson C et al. (2010). Predictors of survival from out-of-hospital cardiac arrest: a systematic review and meta-analysis. Circulation: Cardiovascular Quality and Outcomes. ; Zheng J et al. (2023). Incidence, process of care, and outcomes of out-of-hospital cardiac arrest in China: a prospective study of the BASIC-OHCA registry. The Lancet Public Health. ; National People's Congress (2020). Civil Code (Article 184). \n\n- Notes: Do not pinch the philtrum first, do not look for family members, and do not record a video. Also, do not hesitate to press hard for fear of breaking ribs. Article 184 of China’s Civil Code states that anyone who voluntarily provides emergency aid and accidentally causes injury to the victim still bears no civil liability.\nEvidence A. Do not pinch the philtrum first, do not look for family members, and do not record a video. Also, do not hesitate to press hard for fear of breaking ribs. Article 184 of China’s Civil Code states that anyone who voluntarily provides emergency aid and accidentally causes injury to the victim still bears no civil liability.\nPossible trade-off: The source summarizes the return this way: “Most people you’d need to help are family members — 79.2% of cardiac arrests happen at home. When someone performs CPR, the survival rate jumps from 3.9% to 16.1%. If a person is unresponsive and not breathing, start compressions right away. Position your hands at the midpoint between the nipples, press down hard at 2 times per second, and keep going. Ask a second person to call 120 and bring an AED; you must not stop compressing.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Sasson C 等 (2010). Predictors of survival from out-of-hospital cardiac arrest: a systematic review and meta-analysis. Circulation: Cardiovascular Quality and Outcomes.: https://doi.org/10.1161/CIRCOUTCOMES.109.889576\nZheng J 等 (2023). Incidence, process of care, and outcomes of out-of-hospital cardiac arrest in China: a prospective study of the BASIC-OHCA registry. The Lancet Public Health.: https://doi.org/10.1016/S2468-2667(23)00173-1\n全国人大 (2020). 民法典（第一百八十四条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-002 · Elderly falls: if someone falls, first kneel down, call out to them, and dial 120 — don’t rush to help them up. It is perfectly legal to walk away from strangers; once you stop, however, you must not touch or move them. ### 2. Elderly falls: if someone falls, first kneel down, call out to them, and dial 120 — don’t rush to help them up. It is perfectly legal to walk away from strangers; once you stop, however, you must not touch or move them.\n\n\n- Cost: No money is required. Kneeling down to ask a few questions and making a phone call takes only a few minutes. The hard part is resisting the urge to reach out and help. For strangers, there’s an extra cost to consider: calling 120 leaves your phone number on record, which may result in follow-up calls or inquiries. If family members later target you, legal battles can last months, and even if you ultimately win, you’ll still have to pay your own legal fees.\n\n- In plain terms: This guidance is primarily aimed at one’s own elderly relatives and people you know well. First, check whether they’re breathing; if not, follow step 1 (perform chest compressions). Even if they are breathing, don’t lift them up — they may have suffered a stroke or fainting spell prior to the fall, and forced movement could worsen injuries. Instead, kneel down, speak to them, and ask if they remember how they fell. If they complain of back pain or seem to have a fracture, do not move them; call 120 right away.\n\n- Benefit: The Ministry of Health’s “Technical Guidelines for Intervention in Elderly Falls” states two key points: “Falls are the leading cause of injury-related death among people aged 65 and older in China,” and “When an elderly person falls, do not rush to help them up; instead, respond according to the specific circumstances.” For those who are unconscious, immediately call emergency services. If they’re vomiting, turn their head to one side and clear any vomit from their mouth and nose. If breathing or heartbeat has stopped, start chest compressions at once. The guidelines also note: “If moving the person is necessary, do so gently and keep them as flat as possible.” For conscious individuals, ask whether they recall the fall; if not, it may indicate fainting or a cerebrovascular event. If they suffer severe headaches, facial drooping, slurred speech, or limb weakness, lifting them could worsen bleeding or ischemia in the brain. Likewise, if there are signs of fracture, back pain, or incontinence, avoid moving them unless you have relevant medical training. In all these cases, call 120 immediately. If the elderly person wishes to stand up on their own, assist them slowly, then let them sit or lie down while you monitor them until you’re sure they’re alright. Regarding fears of being held liable, the law is clear: Article 90 of the Supreme People’s Court Interpretation of the Civil Procedure Law states that “any party making a claim must provide evidence to support it; failure to do so results in losing the case.” Article 1198 of the Civil Code obliges operators of public venues — hotels, malls, banks, stations, airports, sports arenas, entertainment venues, etc. — to uphold safety standards; failure to do so makes them legally responsible for any resulting harm. Conversely, Article 184 protects anyone who voluntarily and urgently helps another person: “A rescuer bears no civil liability for any harm caused to the victim during such efforts.” A notable court case involved a pharmacy owner who performed CPR on a cardiac arrest victim, inadvertently breaking several ribs. The victim required 18 days of hospitalization and sought over 9,000 yuan in compensation; the court ruled in favor of the rescuer, absolving him of liability.\n\n- Evidence grade: B\n- Sources: Ministry of Health (2011). Technical Guidelines for Intervention of Falls in the Elderly ("Treatment of Falls in the Elderly"). For the full text PDF, see the Guangdong Provincial Center for Disease Control and Prevention . For the full text of the on-site treatment section, see Guinan County People's Government for reprinting. ; National People’s Congress (2020). Civil Code (Articles 183, 184). ; Supreme People's Court of China (2023). Typical cases of the People's Court focusing on fairness and efficiency in implementing core socialist values (Case 13, Qi Moumou v. Sun Moumou Health Rights Dispute Case, People's Court of Kangping County, Liaoning Province). ; Supreme People's Court of China (second amendment in 2022, effective on April 10, 2022). Interpretation on the application of the "Civil Procedure Law of the People's Republic of China" (Article 90). ; Article 1198 of the Civil Code is reproduced in full by the Supreme People's Procuratorate; Standing Committee of the National People's Congress (amended in 2023, effective on January 1, 2024). Civil Procedure Law (Articles 152, 164). Full text is reproduced by the Shanghai Development and Reform Commission ; State Council of China (2006). Measures for the payment of litigation costs (State Council of China Order No. 481, Article 6, Article 29). ; Standing Committee of the National People's Congress (2025). Public Security Management Punishment Law (revised in 2025, effective from January 1, 2026, Article 26, Item 1, Article 50, Item 5). \n\n- Notes: This grade is assigned because the guidelines describe proper procedures but provide no quantitative data on how many lives they actually save. Article 184 shields rescuers only when their actions are voluntary and occur in an emergency; it does not cover situations such as “taking it upon oneself to load a stranger into a private car for transport” — waiting for 120 remains the safer choice. After dialing 120, stay on the line and follow the dispatcher’s instructions. This advice is primarily intended for one’s own elderly relatives and acquaintances. For strangers on the street, walking away is both legal and advisable; the law does not obligate you to intervene. That said, once you stop, you must weigh all associated costs: time spent, leaving your contact details, contact potential from family members, possible legal action, workplace repercussions, and even online backlash. For further details, see [docs/Should you stop when you encounter a stranger in an accident.md](../../docs/research/Should you stop when you encounter a stranger in an accident.md). option, as Article 1198 of the Civil Code imposes a duty of care on venue operators. For fall prevention, refer to Section 1, Item 13 (balance and leg-strength training); delayed symptoms following head trauma are covered in Section 10; financial recourse after injury sustained while rescuing others is addressed in Section 39; and evidence collection and reporting in cases of online harassment are outlined in Section 8, Item 16.\nEvidence B. This grade is assigned because the guidelines describe proper procedures but provide no quantitative data on how many lives they actually save. Article 184 shields rescuers only when their actions are voluntary and occur in an emergency; it does not cover situations such as “taking it upon oneself to load a stranger into a private car for transport” — waiting for 120 remains the safer choice. After dialing 120, stay on the line and follow the dispatcher’s instructions. This advice is primarily intended for one’s own elderly relatives and acquaintances. For strangers on the street, walking away is both legal and advisable; the law does not obligate you to intervene. That said, once you stop, you must weigh all associated costs: time spent, leaving your contact details, contact potential from family members, possible legal action, workplace repercussions, and even online backlash. For further details, see [docs/Should you stop when you encounter a stranger in an accident.md](../../docs/research/Should you stop when you encounter a stranger in an accident.md). option, as Article 1198 of the Civil Code imposes a duty of care on venue operators. For fall prevention, refer to Section 1, Item 13 (balance and leg-strength training); delayed symptoms following head trauma are covered in Section 10; financial recourse after injury sustained while rescuing others is addressed in Section 39; and evidence collection and reporting in cases of online harassment are outlined in Section 8, Item 16.\nPossible trade-off: The source summarizes the return this way: “This guidance is primarily aimed at one’s own elderly relatives and people you know well. First, check whether they’re breathing; if not, follow step 1 (perform chest compressions). Even if they are breathing, don’t lift them up — they may have suffered a stroke or fainting spell prior to the fall, and forced movement could worsen injuries. Instead, kneel down, speak to them, and ask if they remember how they fell. If they complain of back pain or seem to have a fracture, do not move them; call 120 right away.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 卫生部 (2011). 老年人跌倒干预技术指南（「老年人跌倒后的处理」）. 全文 PDF 见广东省疾病预防控制中心: http://cdcp.gd.gov.cn/gcdcdfiles/editor/uploadfile/20111027094832117.pdf\n全国人大 (2020). 民法典（第一百八十三、一百八十四条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n最高人民法院 (2023). 人民法院抓实公正与效率践行社会主义核心价值观典型案例（案例十三，齐某某诉孙某某健康权纠纷案，辽宁省康平县人民法院）.: https://www.court.gov.cn/zixun/xiangqing/408162.html\n最高人民法院 (2022 年第二次修正，2022 年 4 月 10 日施行). 关于适用《中华人民共和国民事诉讼法》的解释（第九十条）.: https://www.court.gov.cn/zixun/xiangqing/353651.html\n民法典第一千一百九十八条同上最高检转载全文\n全国人大常委会 (2023 年修正，2024 年 1 月 1 日施行). 民事诉讼法（第一百五十二、一百六十四条）. 上海市发展和改革委员会转载全文: https://fgw.sh.gov.cn/ys-syjf-zc-2.4.1-h5/20240408/073febdb2b04464390546232d4089f51.html\n国务院 (2006). 诉讼费用交纳办法（国务院令第 481 号，第六、二十九条）.: https://www.gov.cn/ziliao/flfg/2006-12/29/content_483682.htm\n全国人大常委会 (2025). 治安管理处罚法（2025 年修订，2026 年 1 月 1 日起施行，第二十六条第一项、第五十条第五项）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-003 · Sudden facial drooping, weakness in one arm, and slurred speech — call 120 immediately; don’t wait or drive yourself. ### 3. Sudden facial drooping, weakness in one arm, and slurred speech — call 120 immediately; don’t wait or drive yourself.\n\n\n- Cost: No cost at all. These three steps are easy to remember: ask the person to smile, raise both arms straight out, and say a complete sentence.\n\n- In plain terms: If someone’s face suddenly droops, they can’t lift one arm, and their speech becomes slurred, call 120 right away. Administering medication within 3 hours of symptom onset can increase the chance of regaining basic independence by about 1.75 times compared to not receiving treatment. Waiting 3 to 4.5 hours reduces this benefit to only 1.26 times. After 4.5 hours, there is virtually no difference. Be sure to note the exact time symptoms first appeared. Do not give water or medicine, and never drive the person to the hospital yourself.\n\n- Benefit: This conclusion comes from a meta-analysis of 16 randomized trials involving 6,756 patients. Intravenous thrombolysis means delivering medication to reopen blocked blood vessels. When alteplase is given within 3 hours of symptom onset, the odds of the patient regaining basic independence — defined as a modified Rankin score of 0–1 — increase by a factor of 1.75. The 95% confidence interval for this effect is 1.35–2.27. In other words, the likelihood of a good recovery is roughly 1.75 times higher with treatment. Waiting 3 to 4.5 hours lowers this advantage to 1.26 (95% CI 1.05–1.51), while after 4.5 hours the difference becomes statistically insignificant at 1.15 (95% CI 0.95–1.40).\n\n- Evidence grade: A\n- Sources:Emberson J, Lees KR, Lyden P, et al. (2014). Effect of treatment delay, age, and stroke severity on the effects of intravenous thrombolysis with alteplase for acute ischaemic stroke: a meta-analysis of individual patient data from randomised trials. Lancet, 384(9958), 1929-1935. \n\n- Notes: Thrombolysis involves administering medication to clear blocked blood vessels; the earlier it is given, the greater its effectiveness. After 4.5 hours, it provides little to no benefit. Calling 120 instead of driving is essential because ambulances transport patients directly to stroke centers where staff can be alerted in advance. Recording the exact time symptoms began helps doctors determine whether thrombolysis is still appropriate. Never give water or medicine, and never wait “to see if things get better on their own.”\nEvidence A. Thrombolysis involves administering medication to clear blocked blood vessels; the earlier it is given, the greater its effectiveness. After 4.5 hours, it provides little to no benefit. Calling 120 instead of driving is essential because ambulances transport patients directly to stroke centers where staff can be alerted in advance. Recording the exact time symptoms began helps doctors determine whether thrombolysis is still appropriate. Never give water or medicine, and never wait “to see if things get better on their own.”\nPossible trade-off: The source summarizes the return this way: “If someone’s face suddenly droops, they can’t lift one arm, and their speech becomes slurred, call 120 right away. Administering medication within 3 hours of symptom onset can increase the chance of regaining basic independence by about 1.75 times compared to not receiving treatment. Waiting 3 to 4.5 hours reduces this benefit to only 1.26 times. After 4.5 hours, there is virtually no difference. Be sure to note the exact time symptoms first appeared. Do not give water or medicine, and never drive the person to the hospital yourself.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Emberson J, Lees KR, Lyden P, et al. (2014). Effect of treatment delay, age, and stroke severity on the effects of intravenous thrombolysis with alteplase for acute ischaemic stroke: a meta-analysis of individual patient data from randomised trials. Lancet, 384(9958), 1929-1935.: https://doi.org/10.1016/S0140-6736(14)60584-5\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-004 · Sudden dizziness, double vision, loss of vision in one eye, or inability to touch one’s nose — all warrant calling 120 for stroke suspicion ### 4. Sudden dizziness, double vision, loss of vision in one eye, or inability to touch one’s nose — all warrant calling 120 for stroke suspicion \n\n- Cost: No cost involved. Besides the three FAST signs — facial droop, arm weakness, and speech difficulty — two additional checks are recommended. First, ask the person to stand straight with eyes closed and see if they lose balance; then ask whether they see double or have blind spots. Second, have them extend a finger toward their nose, close their eyes, and repeat the motion. \n- In plain terms: Out of 736 stroke cases, 14.1% showed none of the classic FAST symptoms at onset — no facial droop, no arm weakness, no slurred speech. Relying solely on those three signs would miss many cases. Adding checks for unsteady gait, double vision, or inability to touch the nose reduces that omission rate to just 4.4%. Any sudden dizziness, double vision, or failure to touch one’s nose should prompt an immediate call to emergency services and precise timing documentation. \n- Benefit: In 2014, researchers at the University of Kentucky Stroke Center reviewed 736 cases of acute ischemic stroke. They found that 14.1% of patients exhibited none of the FAST indicators at the time of onset. When additional screening criteria — including gait instability, limb weakness, and visual disturbances — were incorporated, the proportion of missed diagnoses dropped to 4.4%. \n- Evidence grade: B \n- Sources:Aroor S, Singh R, Goldstein LB (2017). BE-FAST (Balance, Eyes, Face, Arm, Speech, Time): Reducing the Proportion of Strokes Missed Using the FAST Mnemonic. Stroke, 48(2), 479-481. \n- Notes: Infarctions affecting the cerebellum or brainstem — known as posterior circulation strokes — often lack facial droop or limb weakness. Instead, they manifest as vertigo, gait deviation, double vision, or difficulty swallowing, which are frequently mistaken for cervical spine disorders, hypoglycemia, or benign paroxysmal positional vertigo. Inability to touch one’s nose or maintain balance with eyes closed are telltale signs of cerebellar involvement. However, no single test can definitively rule out stroke; any sudden onset of these symptoms demands immediate emergency care and accurate timing recording. This study relied on records from a single medical center, and the authors themselves acknowledge the need for further validation.\nEvidence B. Infarctions affecting the cerebellum or brainstem — known as posterior circulation strokes — often lack facial droop or limb weakness. Instead, they manifest as vertigo, gait deviation, double vision, or difficulty swallowing, which are frequently mistaken for cervical spine disorders, hypoglycemia, or benign paroxysmal positional vertigo. Inability to touch one’s nose or maintain balance with eyes closed are telltale signs of cerebellar involvement. However, no single test can definitively rule out stroke; any sudden onset of these symptoms demands immediate emergency care and accurate timing recording. This study relied on records from a single medical center, and the authors themselves acknowledge the need for further validation.\nPossible trade-off: The source summarizes the return this way: “Out of 736 stroke cases, 14.1% showed none of the classic FAST symptoms at onset — no facial droop, no arm weakness, no slurred speech. Relying solely on those three signs would miss many cases. Adding checks for unsteady gait, double vision, or inability to touch the nose reduces that omission rate to just 4.4%. Any sudden dizziness, double vision, or failure to touch one’s nose should prompt an immediate call to emergency services and precise timing documentation.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Aroor S, Singh R, Goldstein LB (2017). BE-FAST (Balance, Eyes, Face, Arm, Speech, Time): Reducing the Proportion of Strokes Missed Using the FAST Mnemonic. Stroke, 48(2), 479-481.: https://doi.org/10.1161/STROKEAHA.116.015169\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-005 · One eye suddenly goes dark, as if a curtain has been pulled shut; even if it clears up within minutes, seek emergency care for stroke on the same day ### 5. One eye suddenly goes dark, as if a curtain has been pulled shut; even if it clears up within minutes, seek emergency care for stroke on the same day\n\n- Cost: No direct cost. However, emergency evaluation and vascular testing will take up half a day to a full day.\n- In plain terms: When one eye suddenly goes dark, as if a curtain has been pulled shut, it means a blockage has occurred in the blood vessels at the back of the eye. The longer the blockage persists, the less of the retina can be saved. This condition is also a form of cerebral ischemia, and the following days represent a high‑risk window for stroke. For patients in this situation, receiving evaluation and treatment on the same day reduces the likelihood of another stroke within 90 days from 10.3% to 2.1%. Seek emergency care at a hospital with a stroke center on the same day; do not wait until the next day to see an ophthalmologist.\n- Benefit: The 2021 scientific statement from the American Heart Association on central retinal artery occlusion — blockage of the main vessel at the back of the eye — explicitly states that acute central retinal artery occlusion is a medical emergency. Healthcare systems should recognize it as such and prioritize treatment accordingly. The longer blood flow is cut off, the less retina can be salvaged. The Oxford EXPRESS study examined two groups of patients: those with cerebral ischemia whose symptoms resolved on their own, and those with minor strokes. The former are medically termed transient ischemic attacks. After these patients received same‑day evaluation and treatment, the rate of subsequent strokes within 90 days fell from 10.3% (32 out of 310) to 2.1% (6 out of 281).\n- Evidence grade: B\n- Sources:Mac Grory B, Schrag M, Biousse V, et al. (2021). Management of Central Retinal Artery Occlusion: A Scientific Statement From the American Heart Association. Stroke, 52(6), e282-e294. ; Rothwell PM, Giles MF, Chandratheva A, et al. (2007). Effect of urgent treatment of transient ischaemic attack and minor stroke on early recurrent stroke (EXPRESS study): a prospective population-based sequential comparison. Lancet, 370(9596), 1432-1442. \n- Notes: The grade B rating is due to the fact that EXPRESS was not a randomized trial; it compared outcomes before and after implementing the new protocol within the same patient population, making it difficult to isolate the effect of the intervention from other potential changes. A brief episode of darkness in one eye that resolves on its own is often dismissed as fatigue or low blood sugar. In reality, it is a type of transient ischemic attack, and the ensuing days are a critical window for stroke risk. Sudden, painless, non‑red, non‑teary loss of vision in one eye must be taken seriously. Do not wait until the next day for an ophthalmology appointment; go directly to the emergency department of a hospital equipped to handle strokes.\nEvidence B. The grade B rating is due to the fact that EXPRESS was not a randomized trial; it compared outcomes before and after implementing the new protocol within the same patient population, making it difficult to isolate the effect of the intervention from other potential changes. A brief episode of darkness in one eye that resolves on its own is often dismissed as fatigue or low blood sugar. In reality, it is a type of transient ischemic attack, and the ensuing days are a critical window for stroke risk. Sudden, painless, non‑red, non‑teary loss of vision in one eye must be taken seriously. Do not wait until the next day for an ophthalmology appointment; go directly to the emergency department of a hospital equipped to handle strokes.\nPossible trade-off: The source summarizes the return this way: “When one eye suddenly goes dark, as if a curtain has been pulled shut, it means a blockage has occurred in the blood vessels at the back of the eye. The longer the blockage persists, the less of the retina can be saved. This condition is also a form of cerebral ischemia, and the following days represent a high‑risk window for stroke. For patients in this situation, receiving evaluation and treatment on the same day reduces the likelihood of another stroke within 90 days from 10.3% to 2.1%. Seek emergency care at a hospital with a stroke center on the same day; do not wait until the next day to see an ophthalmologist.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Mac Grory B, Schrag M, Biousse V, et al. (2021). Management of Central Retinal Artery Occlusion: A Scientific Statement From the American Heart Association. Stroke, 52(6), e282-e294.: https://doi.org/10.1161/STR.0000000000000366\nRothwell PM, Giles MF, Chandratheva A, et al. (2007). Effect of urgent treatment of transient ischaemic attack and minor stroke on early recurrent stroke (EXPRESS study): a prospective population-based sequential comparison. Lancet, 370(9596), 1432-1442.: https://doi.org/10.1016/S0140-6736(07)61448-2\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-006 · One eye is swollen, painful, red; there’s a rainbow halo around lights; plus headache, nausea, and vomiting — so an emergency eye visit is needed that same day. ### 6. One eye is swollen, painful, red; there’s a rainbow halo around lights; plus headache, nausea, and vomiting — so an emergency eye visit is needed that same day.\n\n- Cost: No cost at all. An emergency eye exam includes measuring intraocular pressure and checking the anterior chamber, which takes up half a day.\n- In plain terms: This is an acute glaucoma attack. Fluid can’t drain from the eye, so pressure spikes quickly. The longer it goes untreated, the more damage occurs to the optic nerve, and that damage is permanent. During Wuhan’s lockdown, patients waited an average of 241 hours before getting treatment; 21.87% ended up blind. In the same period the year after the lockdown, the average wait time dropped to 121 hours, and only 7.84% became blind. A total of 76 days of lockdown were covered in this study.\n- Benefit: An eye hospital in Wuhan compared two groups of patients with acute primary angle-closure glaucoma. In 2020, during the lockdown, 54 patients with 64 affected eyes received care; the following year, 46 patients with 51 affected eyes were treated. Both groups had similar demographic profiles. From symptom onset to treatment, the lockdown group waited 241.84±211.95 hours versus 121.53±96.12 hours for the control group (P=0.001). Their intraocular pressure at diagnosis was 52.63±12.45 mmHg versus 45.16±9.79 mmHg (P=0.001). Blindness rates were 21.87% versus 7.84%. Glaucomatous optic nerve damage was found in 20/64 eyes (31.25%) versus 7/51 eyes (13.73%) (P=0.03). A South Korean hospital reviewed 50 eyes that had experienced one acute attack and later had their lenses removed; a year later, 25 of those eyes (50%) showed varying degrees of visual field loss. The longer the time between symptom onset and pressure reduction, the higher the chance of lasting damage (P=0.005). Another prospective study had 43 people with shallow anterior chambers lie face-down in a dark room for one hour; intraocular pressure rose significantly in both eyes (P<0.01). The dominant eye saw a median increase of 3.60 mmHg, while the other eye rose 2.70 mmHg (P<0.05).\n- Evidence grade: B\n- Sources:Zhou L, Wu S, Wang Y, Bao X, Peng T, Luo W, Ortega-Usobiaga J (2022). Clinical presentation of acute primary angle closure during the COVID-19 epidemic lockdown. Frontiers in Medicine, 9, 1078237. ; Sung MS, Kim HJ, Park SW (2023). Predictors of long-term visual field outcome after an episode of acute primary angle closure. Clinical & Experimental Ophthalmology, 51(4), 291-299. ; Wang J, Wang J, Ng TK, Huang C (2025). Asymmetric intraocular pressure changes in dominant and contralateral eyes: the dark room prone provocative test. Seminars in Ophthalmology, 40(4), 325-331. \n- Notes: There are two main reasons this is graded B. First, the Wuhan comparison relied on reviewing old medical records, and the lockdown itself introduced other differences that can’t be separated from the effect of delayed treatment. Second, the South Korean study involved only 50 eyes and was retrospective. This does not mean screen time causes glaucoma; in the dark, pupils dilate, and prolonged head-down posture pushes the lens forward, especially in people with naturally shallow anterior chambers. Those at highest risk are over 50, farsighted, or with a family history of angle-closure glaucoma. Young people who game all night are unlikely to develop this condition. Common misdiagnoses during an attack include gastroenteritis, migraine, or high blood pressure, since headache and vomiting are more noticeable than eye symptoms. Sudden, painless vision loss in one eye is a separate issue — see item 5 (sudden blackout in one eye). Whether blue-light blocking glasses help is discussed in section 6, item 16 (blue-light blocking glasses).\nEvidence B. There are two main reasons this is graded B. First, the Wuhan comparison relied on reviewing old medical records, and the lockdown itself introduced other differences that can’t be separated from the effect of delayed treatment. Second, the South Korean study involved only 50 eyes and was retrospective. This does not mean screen time causes glaucoma; in the dark, pupils dilate, and prolonged head-down posture pushes the lens forward, especially in people with naturally shallow anterior chambers. Those at highest risk are over 50, farsighted, or with a family history of angle-closure glaucoma. Young people who game all night are unlikely to develop this condition. Common misdiagnoses during an attack include gastroenteritis, migraine, or high blood pressure, since headache and vomiting are more noticeable than eye symptoms. Sudden, painless vision loss in one eye is a separate issue — see item 5 (sudden blackout in one eye). Whether blue-light blocking glasses help is discussed in section 6, item 16 (blue-light blocking glasses).\nPossible trade-off: The source summarizes the return this way: “This is an acute glaucoma attack. Fluid can’t drain from the eye, so pressure spikes quickly. The longer it goes untreated, the more damage occurs to the optic nerve, and that damage is permanent. During Wuhan’s lockdown, patients waited an average of 241 hours before getting treatment; 21.87% ended up blind. In the same period the year after the lockdown, the average wait time dropped to 121 hours, and only 7.84% became blind. A total of 76 days of lockdown were covered in this study.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Zhou L, Wu S, Wang Y, Bao X, Peng T, Luo W, Ortega-Usobiaga J (2022). Clinical presentation of acute primary angle closure during the COVID-19 epidemic lockdown. Frontiers in Medicine, 9, 1078237.: https://doi.org/10.3389/fmed.2022.1078237\nSung MS, Kim HJ, Park SW (2023). Predictors of long-term visual field outcome after an episode of acute primary angle closure. Clinical & Experimental Ophthalmology, 51(4), 291-299.: https://doi.org/10.1111/ceo.14206\nWang J, Wang J, Ng TK, Huang C (2025). Asymmetric intraocular pressure changes in dominant and contralateral eyes: the dark room prone provocative test. Seminars in Ophthalmology, 40(4), 325-331.: https://doi.org/10.1080/08820538.2024.2443972\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-007 · Chest pressure, tightness, or heaviness lasting more than 15 minutes without relief — call 120; do not drive yourself. ### 7. Chest pressure, tightness, or heaviness lasting more than 15 minutes without relief — call 120; do not drive yourself.\n\n- Cost: No cost at all.\n- In plain terms: If you feel chest pressure, tightness, or heaviness that lasts over 15 minutes without easing up, call 120 right away. For patients treated within 55 minutes of arrival at the hospital, the mortality rate within 30 days is 2.8%. For those treated later than 55 minutes, the rate rises to 9.7%. Every minute of delay means more heart muscle tissue dies. Do not drive yourself — losing consciousness while behind the wheel could lead to a second accident.\n- Benefit: Israel conducted a nationwide study on acute coronary syndrome. The research focused on patients experiencing ST-segment elevation myocardial infarction, a specific type of heart attack. It measured the time interval from hospital admission to the point when a balloon catheter was used to reopen the blocked blood vessel. For patients treated within 55 minutes, 5 out of 178 (2.8%) died within 30 days. For those treated after 55 minutes, 15 out of 155 (9.7%) died within the same timeframe.\n- Evidence grade: B\n- Sources:Karkabi B, Meir G, Zafrir B, et al. (2021). Door-to-balloon time and mortality in patients with ST-elevation myocardial infarction. European Heart Journal - Quality of Care and Clinical Outcomes. \n- Notes: This study compares outcomes based on the time elapsed after hospital admission, not from the onset of symptoms to arrival at the hospital. However, the underlying principle remains the same: any delay results in additional heart muscle damage. The pain may also be felt in the upper abdomen, back, or jaw, and numbness in the left arm can also be a symptom. Diabetic patients and older adults may not experience any pain at all, only shortness of breath. Again, do not drive yourself — losing consciousness while driving can easily cause another accident.\nEvidence B. This study compares outcomes based on the time elapsed after hospital admission, not from the onset of symptoms to arrival at the hospital. However, the underlying principle remains the same: any delay results in additional heart muscle damage. The pain may also be felt in the upper abdomen, back, or jaw, and numbness in the left arm can also be a symptom. Diabetic patients and older adults may not experience any pain at all, only shortness of breath. Again, do not drive yourself — losing consciousness while driving can easily cause another accident.\nPossible trade-off: The source summarizes the return this way: “If you feel chest pressure, tightness, or heaviness that lasts over 15 minutes without easing up, call 120 right away. For patients treated within 55 minutes of arrival at the hospital, the mortality rate within 30 days is 2.8%. For those treated later than 55 minutes, the rate rises to 9.7%. Every minute of delay means more heart muscle tissue dies. Do not drive yourself — losing consciousness while behind the wheel could lead to a second accident.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Karkabi B, Meir G, Zafrir B, et al. (2021). Door-to-balloon time and mortality in patients with ST-elevation myocardial infarction. European Heart Journal - Quality of Care and Clinical Outcomes.: https://doi.org/10.1093/ehjqcco/qcaa037\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-008 · Sudden tearing pain that spreads from the chest to the back and waist — call 120 and describe it as “pain moving downward” ### 8. Sudden tearing pain that spreads from the chest to the back and waist — call 120 and describe it as “pain moving downward”\n\n- Cost: No cost at all.\n- In plain terms: This condition causes a tearing-like pain that starts in the chest and travels down the back and waist. When calling 120, simply describe it as “a tearing pain that’s moving downward.” Without surgery, treatment with medication alone results in a mortality rate of 58%. Its management is the exact opposite of that for heart attacks: doctors only order enhanced CT scans after suspecting this condition, not anticoagulant or thrombolytic therapy. Also mention any significant difference in blood pressure between both arms or absence of a pulse on one side.\n- Benefit: The International Registry of Acute Aortic Dissection (IRAD) includes data from 464 patients across 12 centers. Acute aortic dissection is precisely this disease marked by sudden, severe tearing pain in the chest and back. Among all symptoms reported by patients, sudden onset of intense sharp pain is the most common. Overall in-hospital mortality stands at 27.4%. For patients with type A dissection receiving only medication, mortality reaches 58%.\n- Evidence grade: B\n- Sources:Hagan PG, Nienaber CA, Isselbacher EM, et al. (2000). The International Registry of Acute Aortic Dissection (IRAD): new insights into an old disease. JAMA, 283(7), 897-903. \n- Notes: Management of aortic dissection is completely opposite to that of heart attacks. Heart attacks require anticoagulant and thrombolytic drugs to prevent blood clotting; applying such drugs to aortic dissection would essentially encourage bleeding at the tear site. Therefore, upon arriving at the hospital, patients must clearly state “a tearing pain that’s moving downward” to prompt doctors to order enhanced CT scans. A notable difference in blood pressure between arms or absence of a pulse on one side are also important warning signs. Individuals with poorly controlled blood pressure, Marfan syndrome, or a family history of aortic aneurysm or dissection are at higher risk. In such cases, driving oneself to the hospital is strongly discouraged; symptoms must be addressed immediately rather than waiting until the next day.\nEvidence B. Management of aortic dissection is completely opposite to that of heart attacks. Heart attacks require anticoagulant and thrombolytic drugs to prevent blood clotting; applying such drugs to aortic dissection would essentially encourage bleeding at the tear site. Therefore, upon arriving at the hospital, patients must clearly state “a tearing pain that’s moving downward” to prompt doctors to order enhanced CT scans. A notable difference in blood pressure between arms or absence of a pulse on one side are also important warning signs. Individuals with poorly controlled blood pressure, Marfan syndrome, or a family history of aortic aneurysm or dissection are at higher risk. In such cases, driving oneself to the hospital is strongly discouraged; symptoms must be addressed immediately rather than waiting until the next day.\nPossible trade-off: The source summarizes the return this way: “This condition causes a tearing-like pain that starts in the chest and travels down the back and waist. When calling 120, simply describe it as “a tearing pain that’s moving downward.” Without surgery, treatment with medication alone results in a mortality rate of 58%. Its management is the exact opposite of that for heart attacks: doctors only order enhanced CT scans after suspecting this condition, not anticoagulant or thrombolytic therapy. Also mention any significant difference in blood pressure between both arms or absence of a pulse on one side.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Hagan PG, Nienaber CA, Isselbacher EM, et al. (2000). The International Registry of Acute Aortic Dissection (IRAD): new insights into an old disease. JAMA, 283(7), 897-903.: https://doi.org/10.1001/jama.283.7.897\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-009 · A sudden “worst headache of one’s life” that peaks within an hour — go to the ER for a head CT right away ### 9. A sudden “worst headache of one’s life” that peaks within an hour — go to the ER for a head CT right away\n\n- Cost: An emergency visit itself costs very little. A head CT in the ER typically runs a few hundred yuan.\n- In plain terms: The key point isn’t how intense the pain is, but how quickly it reaches its peak. In 2,131 people experiencing severe headaches that peaked within an hour, 6.2% had a ruptured blood vessel on the surface of the brain. Anyone aged 40 or older, with neck pain or stiffness, who was seen collapsing by others, whose headache started during physical activity, came on suddenly like an explosion, or has limited neck flexion when examined should go to the ER for a head CT. The vast majority of people who get tested end up fine, but missing even one case of bleeding can be fatal.\n- Benefit: Ten Canadian emergency departments conducted a prospective cohort study on 2,131 patients with “severe headaches peaking within an hour.” They defined clear criteria upfront and tracked outcomes accordingly. Of these, 132 patients (6.2%) had subarachnoid hemorrhage, meaning a ruptured surface blood vessel in the brain. The Ottawa SAH rule includes six criteria: age 40 or older, neck pain or stiffness, witnessed loss of consciousness, onset during physical activity, sudden explosive onset of pain, and limited neck flexion on physical exam. Meeting any one of these criteria triggers a CT scan. This rule identified every single patient with bleeding, with 100% sensitivity. The 95% confidence interval for this figure is 97.2%–100.0%. The trade-off is that only 15.3% of people without bleeding were excluded by this rule (specificity of 15.3%).\n- Evidence grade: A\n- Sources:Perry JJ, Stiell IG, Sivilotti MLA, et al. (2013). Clinical decision rules to rule out subarachnoid hemorrhage for acute headache. JAMA, 310(12), 1248-1255. \n- Notes: It’s not “how painful it is” that matters, but “how fast it reaches peak pain.” Headaches that erupt within seconds to a minute are the real warning sign; gradually worsening migraines are not. Additional symptoms like vomiting, neck stiffness, light sensitivity, or brief fainting also warrant immediate attention. With a specificity of just 15.3%, most people who follow this rule end up with normal results. Yet missing even one case of bleeding can be fatal, so getting tested is absolutely worthwhile. Do not take painkillers to mask the pain and then fall asleep.\nEvidence A. It’s not “how painful it is” that matters, but “how fast it reaches peak pain.” Headaches that erupt within seconds to a minute are the real warning sign; gradually worsening migraines are not. Additional symptoms like vomiting, neck stiffness, light sensitivity, or brief fainting also warrant immediate attention. With a specificity of just 15.3%, most people who follow this rule end up with normal results. Yet missing even one case of bleeding can be fatal, so getting tested is absolutely worthwhile. Do not take painkillers to mask the pain and then fall asleep.\nPossible trade-off: The source summarizes the return this way: “The key point isn’t how intense the pain is, but how quickly it reaches its peak. In 2,131 people experiencing severe headaches that peaked within an hour, 6.2% had a ruptured blood vessel on the surface of the brain. Anyone aged 40 or older, with neck pain or stiffness, who was seen collapsing by others, whose headache started during physical activity, came on suddenly like an explosion, or has limited neck flexion when examined should go to the ER for a head CT. The vast majority of people who get tested end up fine, but missing even one case of bleeding can be fatal.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Perry JJ, Stiell IG, Sivilotti MLA, et al. (2013). Clinical decision rules to rule out subarachnoid hemorrhage for acute headache. JAMA, 310(12), 1248-1255.: https://doi.org/10.1001/jama.2013.278018\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-010 · After an elderly person suffers a head injury, they may develop unsteady gait, sluggishness, excessive sleepiness, or weakness on one side of the body two to three weeks later — a CT scan is recommended. ### 10. After an elderly person suffers a head injury, they may develop unsteady gait, sluggishness, excessive sleepiness, or weakness on one side of the body two to three weeks later — a CT scan is recommended.\n\n\n- Cost: A single cranial CT scan costs roughly 200–300 RMB.\n\n- In plain terms: After a head injury, blood usually starts accumulating only around the third week. At the time of impact, there may be absolutely no symptoms at all, and the person might not even recall the injury. The recurrence rate after surgery for this condition can reach 33%, while the mortality rate may be as high as 32%. If an elderly individual suddenly appears confused, walks unsteadily, feels unusually sleepy, or shows weakness on one side, it’s important to first ask whether they fell or hit their head in the past two to three months, then proceed with a CT scan.\n\n- Benefit: The Neurosurgical Society of the Chinese Medical Association has published a Chinese expert consensus on medical treatment for chronic subdural hematoma. This condition involves slow accumulation of blood between the meninges; technically, it refers to chronic mass formation caused by blood buildup between the arachnoid membrane and dura mater. It “typically develops three weeks after head trauma” and is most common among older adults. Post-surgery recurrence and mortality rates can reach 33% and 32% respectively. Among patients aged 90 or older, only 24% achieve a satisfactory recovery overall. Global data shows that incidence rates range from 3.39 to 39.1 new cases per 100,000 people annually, rising sharply after age 80. The most common causes are trauma and falls, followed by chronic alcohol consumption, use of anticoagulant medications, and violent injury. Geriatric literature notes that typical symptoms include confusion, cognitive decline, gait disturbances, and excessive sleepiness — features that may overlap with other geriatric syndromes.\n\n- Evidence grade: B\n- Sources:Zhang J et al. (2021). Expert consensus on drug treatment of chronic subdural hematoma. Chinese Neurosurgical Journal, 7(1), 47. ; Dziho A et al. (2025). Global prevalence and incidence of chronic subdural hematoma: A systematic review. Brain and Spine, 5, 105893. ; Mathon B, Shotar E (2026). Diagnostic and therapeutic management of chronic subdural hematoma in elderly patients. Gériatrie et Psychologie Neuropsychiatrie du Vieillissement, 24(1), 30-41. \n\n- Notes: At the time of injury, there may be absolutely no symptoms, and the elderly person might not even recall the incident. Therefore, when families notice sudden confusion, unsteady walking, excessive sleepiness, or unilateral weakness, they should first check whether a head injury occurred in the past two to three months before ordering a CT scan. It’s crucial not to automatically attribute these symptoms to “senile dementia” or “post-stroke sequelae,” as doing so could lead to delayed diagnosis. Elderly individuals taking aspirin, clopidogrel, warfarin, or newer oral anticoagulants face higher risks, as does long-term heavy alcohol consumption. For fall prevention, refer to Section 1, Item 13 — focusing on balance training and leg strength exercises.\nEvidence B. At the time of injury, there may be absolutely no symptoms, and the elderly person might not even recall the incident. Therefore, when families notice sudden confusion, unsteady walking, excessive sleepiness, or unilateral weakness, they should first check whether a head injury occurred in the past two to three months before ordering a CT scan. It’s crucial not to automatically attribute these symptoms to “senile dementia” or “post-stroke sequelae,” as doing so could lead to delayed diagnosis. Elderly individuals taking aspirin, clopidogrel, warfarin, or newer oral anticoagulants face higher risks, as does long-term heavy alcohol consumption. For fall prevention, refer to Section 1, Item 13 — focusing on balance training and leg strength exercises.\nPossible trade-off: The source summarizes the return this way: “After a head injury, blood usually starts accumulating only around the third week. At the time of impact, there may be absolutely no symptoms at all, and the person might not even recall the injury. The recurrence rate after surgery for this condition can reach 33%, while the mortality rate may be as high as 32%. If an elderly individual suddenly appears confused, walks unsteadily, feels unusually sleepy, or shows weakness on one side, it’s important to first ask whether they fell or hit their head in the past two to three months, then proceed with a CT scan.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Zhang J 等 (2021). Expert consensus on drug treatment of chronic subdural hematoma. Chinese Neurosurgical Journal, 7(1), 47.: https://doi.org/10.1186/s41016-021-00263-z\nDziho A 等 (2025). Global prevalence and incidence of chronic subdural hematoma: A systematic review. Brain and Spine, 5, 105893.: https://doi.org/10.1016/j.bas.2025.105893\nMathon B, Shotar E (2026). Diagnostic and therapeutic management of chronic subdural hematoma in elderly patients. Gériatrie et Psychologie Neuropsychiatrie du Vieillissement, 24(1), 30-41.: https://doi.org/10.1684/pnv.2026.1274\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-011 · A leg suddenly swells, feels tight, and is tender to the touch — seek medical care promptly; if shortness of breath or chest pain develops suddenly, call 120 immediately. ### 11. A leg suddenly swells, feels tight, and is tender to the touch — seek medical care promptly; if shortness of breath or chest pain develops suddenly, call 120 immediately.\n\n\n- Cost: An ultrasound of the leg veins (lower extremity venous ultrasound) costs around 100–200 yuan.\n\n- In plain terms: If one leg suddenly swells, becomes noticeably thicker than the other, and is painful to press, get a leg vein ultrasound done as soon as possible. Should shortness of breath, chest pain when taking a deep breath, a rapid heartbeat, or dizziness appear, a blood clot may have traveled to the lungs — call 120 right away. Among people diagnosed with pulmonary embolism, 17.4% die within three months. Sitting still for more than four hours roughly doubles the risk, though the actual chance for any one person remains very low.\n\n- Benefit: The International Cooperative Registry on Pulmonary Embolism (ICOPER) gathered data from 2,454 patients with confirmed acute pulmonary embolism treated at 52 hospitals across seven countries. Pulmonary embolism occurs when a blood clot blocks a pulmonary artery. Within three months, the overall mortality rate for these patients — regardless of cause — was 17.4% (426 out of 2,454). The WHO WRIGHT project found that travel lasting four or more continuous hours “roughly doubles” the risk of blood clots forming in veins and traveling to the lungs (venous thromboembolism). Even so, the actual probability for any individual remains low; prolonged inactivity exceeding four hours translates to roughly one in 6,000 people facing this risk.\n\n- Evidence grade: B\n- Sources:Goldhaber SZ, Visani L, De Rosa M (1999). Acute pulmonary embolism: clinical outcomes in the International Cooperative Pulmonary Embolism Registry (ICOPER). Lancet, 353(9162), 1386-1389. ; WHO (2007). Study results released on travel and blood clots. \n\n- Notes: Swelling in both legs is usually linked to issues involving the heart, liver, kidneys, or venous function. Sudden swelling of just one leg, noticeably larger than the other, is a classic sign of deep vein thrombosis. High-risk situations include long car or plane trips, bed rest after surgery or a fracture, wearing a cast, pregnancy and the postpartum period, cancer, and oral contraceptive use. When a clot breaks loose and blocks a pulmonary artery, pulmonary embolism results — marked by sudden shortness of breath, worsening chest pain with deep breaths, rapid heartbeat, dizziness, and sometimes coughing up blood. In such cases, call 120 immediately. The 17.4% figure reflects mortality among confirmed pulmonary embolism cases, not the overall risk associated with leg swelling alone; don’t let this number cause undue alarm.\nEvidence B. Swelling in both legs is usually linked to issues involving the heart, liver, kidneys, or venous function. Sudden swelling of just one leg, noticeably larger than the other, is a classic sign of deep vein thrombosis. High-risk situations include long car or plane trips, bed rest after surgery or a fracture, wearing a cast, pregnancy and the postpartum period, cancer, and oral contraceptive use. When a clot breaks loose and blocks a pulmonary artery, pulmonary embolism results — marked by sudden shortness of breath, worsening chest pain with deep breaths, rapid heartbeat, dizziness, and sometimes coughing up blood. In such cases, call 120 immediately. The 17.4% figure reflects mortality among confirmed pulmonary embolism cases, not the overall risk associated with leg swelling alone; don’t let this number cause undue alarm.\nPossible trade-off: The source summarizes the return this way: “If one leg suddenly swells, becomes noticeably thicker than the other, and is painful to press, get a leg vein ultrasound done as soon as possible. Should shortness of breath, chest pain when taking a deep breath, a rapid heartbeat, or dizziness appear, a blood clot may have traveled to the lungs — call 120 right away. Among people diagnosed with pulmonary embolism, 17.4% die within three months. Sitting still for more than four hours roughly doubles the risk, though the actual chance for any one person remains very low.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Goldhaber SZ, Visani L, De Rosa M (1999). Acute pulmonary embolism: clinical outcomes in the International Cooperative Pulmonary Embolism Registry (ICOPER). Lancet, 353(9162), 1386-1389.: https://doi.org/10.1016/S0140-6736(98)07534-5\nWHO (2007). Study results released on travel and blood clots.: https://www.who.int/news/item/29-06-2007-study-results-released-on-travel-and-blood-clots\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-012 · For severe bleeding, first press firmly on the wound with your hand; if this fails on limbs, apply a tourniquet and call 120 immediately. ### 12. For severe bleeding, first press firmly on the wound with your hand; if this fails on limbs, apply a tourniquet and call 120 immediately.\n\n- Cost: A twist-style tourniquet costs anywhere from a few dozen to over a hundred yuan; it can easily be stored in a car or first-aid kit. Learning how to position it above the wound, twist it until bleeding stops, and note the time takes just a few minutes.\n- In plain terms: Begin by pressing hard on the wound with your hand or a cloth; if bleeding on a limb persists, fasten a tourniquet and call 120 right away. Once applied, never loosen it. Among battlefield casualties, 90% who received a tourniquet before going into shock survived, compared to only 10% who got one after shock set in; all five patients who needed a tourniquet but did not receive one died. Position the tourniquet above the wound, twist it until bleeding ceases, and record the time. Never substitute shoelaces or ordinary rope. For neck or torso injuries, only compression is allowed—no tourniquets may be used.\n- Benefit: Over six years, 11 Level I trauma centers in Texas treated 1,026 patients with limb vascular injuries; 181 of them (17.6%) had a tourniquet applied prior to arrival. Unadjusted mortality rates were 3.9% for those with a tourniquet and 5.2% for those without. After adjusting for other factors, tourniquet use remained strongly linked to survival; the adjusted odds ratio was 5.86, with a 95% confidence interval ranging from 1.41 to 24.47. At a Baghdad field hospital, 90% of 232 injured patients who received a tourniquet before shock survived, versus just 10% who got one after shock occurred; all five patients needing a tourniquet but not receiving one perished, while 87% of those with a tourniquet survived. The recommended sequence is: direct manual compression using any cloth or towel → if bleeding on a limb persists, apply a tourniquet → call 120 → never loosen it.\n- Evidence grade: A\n- Sources: Teixeira PGR et al. (2018). Civilian Prehospital Tourniquet Use Is Associated with Improved Survival in Patients with Peripheral Vascular Injury. Journal of the American College of Surgeons. ; Kragh JF et al. (2009). Survival with emergency tourniquet use to stop bleeding in major limb trauma. Annals of Surgery. ; Chinese Medical Doctor Association et al. (2020). Expert consensus on the emergency use of tourniquet. Chinese Journal of Emergency Medicine 29(6):773-779: "In pre-hospital first aid, it is not recommended to loosen the tourniquet once it is used, unless you receive alternative treatment to completely stop the bleeding." "The maximum use time should not exceed 2 hours. However, if the objective situation cannot be treated in the hospital or there is no alternative method to stop the bleeding, the tourniquet will not be removed until formal rescue is obtained." , full text \n- Notes: Never use thin materials such as rope or shoelaces as tourniquets; they cannot sufficiently constrict arteries and may cut the skin. Once a tourniquet is applied, do not loosen it periodically to “release blood flow.” Compression only applies to neck and torso injuries—never a tourniquet. No amputations resulted from tourniquet use in the battlefield data; transient nerve paralysis occurred in four cases. Chinese expert consensus among emergency physicians agrees: once applied pre-hospitally, a tourniquet should not be removed unless an alternative method can fully stop bleeding. For arm bleeding, position the tourniquet on the upper third of the arm; for leg bleeding, place it near the groin. Avoid applying it to forearms, calves, elbows, or knees. Experts recommend keeping tourniquet application time under two hours total before reaching medical care; however, if reaching a facility proves impossible and no other method works, leave it on until professional help arrives. Improvised tourniquets made from belts, ties, or sleeves alone rarely suffice; they must be twisted tightly using a stick or similar tool to be effective.\nEvidence A. Never use thin materials such as rope or shoelaces as tourniquets; they cannot sufficiently constrict arteries and may cut the skin. Once a tourniquet is applied, do not loosen it periodically to “release blood flow.” Compression only applies to neck and torso injuries—never a tourniquet. No amputations resulted from tourniquet use in the battlefield data; transient nerve paralysis occurred in four cases. Chinese expert consensus among emergency physicians agrees: once applied pre-hospitally, a tourniquet should not be removed unless an alternative method can fully stop bleeding. For arm bleeding, position the tourniquet on the upper third of the arm; for leg bleeding, place it near the groin. Avoid applying it to forearms, calves, elbows, or knees. Experts recommend keeping tourniquet application time under two hours total before reaching medical care; however, if reaching a facility proves impossible and no other method works, leave it on until professional help arrives. Improvised tourniquets made from belts, ties, or sleeves alone rarely suffice; they must be twisted tightly using a stick or similar tool to be effective.\nPossible trade-off: The source summarizes the return this way: “Begin by pressing hard on the wound with your hand or a cloth; if bleeding on a limb persists, fasten a tourniquet and call 120 right away. Once applied, never loosen it. Among battlefield casualties, 90% who received a tourniquet before going into shock survived, compared to only 10% who got one after shock set in; all five patients who needed a tourniquet but did not receive one died. Position the tourniquet above the wound, twist it until bleeding ceases, and record the time. Never substitute shoelaces or ordinary rope. For neck or torso injuries, only compression is allowed—no tourniquets may be used.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Teixeira PGR 等 (2018). Civilian Prehospital Tourniquet Use Is Associated with Improved Survival in Patients with Peripheral Vascular Injury. Journal of the American College of Surgeons.: https://doi.org/10.1016/j.jamcollsurg.2018.01.047\nKragh JF 等 (2009). Survival with emergency tourniquet use to stop bleeding in major limb trauma. Annals of Surgery.: https://doi.org/10.1097/SLA.0b013e31818842ba\n中国医师协会急诊医师分会等 (2020). 止血带的急诊应用专家共识. 中华急诊医学杂志 29(6):773-779：「院前急救时，止血带一旦使用则不建议松开，除非得到可以替代的彻底止血的救治」「最长使用时间不应超过2 h。但如果客观情况无法到医院救治或者无替代止血办法，则在得到正规救援前不解除止血带」.: https://doi.org/10.3760/cma.j.issn.1671-0282.2020.06.006\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-013 · For dog or cat bites and scratches, rinse the area with soap and running water for 15 minutes, then get vaccinated on the same day. ### 13. For dog or cat bites and scratches, rinse the area with soap and running water for 15 minutes, then get vaccinated on the same day.\n\n- Cost: Rinsing requires no expense. The full course of rabies vaccination costs several hundred yuan. For category III exposures, an additional passive immunization product—essentially ready-made antibodies administered directly—is needed, adding several hundred to over a thousand yuan. The greatest cost, however, comes from delays.\n- In plain terms: Once rabies symptoms appear, the fatality rate is practically 100%. Rinsing with soap and water followed by vaccination is the sole safeguard. First, rinse the affected area with alternating streams of soap and running water for 15 minutes, then seek medical care on the same day. If the skin is broken and the wound has been licked, this constitutes a category III exposure, requiring the extra passive immunization product. The fact that a pet has been vaccinated does not alter this classification; exposure level is determined solely by the nature of the injury, not by the animal’s background.\n- Benefit: According to the 2023 guidelines issued by China’s National Disease Control and Prevention Administration and Health Commission, “The fatality rate from rabies is practically 100%.” Recommended first aid is “to thoroughly rinse all bite and scratch sites with alternating streams of soap (or another mildly alkaline cleanser) and running water under adequate pressure for roughly 15 minutes.” For minor bites where skin remains intact or superficial scratches without bleeding—classified as category II exposures—vaccination alone is sufficient. Category III exposures, involving penetrating wounds or licked broken skin, mandate both wound treatment, passive immunization, and full vaccination. The WHO reports that roughly 59,000 people worldwide die from rabies each year, 99% of cases linked to dog bites.\n- Evidence grade: A\n- Sources: General Affairs Department of the National Administration of Disease Control and Prevention, General Office of the National Health Commission of China (NHC) (2023). Notice on the issuance of rabies exposure prevention and handling work specifications (2023 version). ; WHO. Rabies Live reports. \n- Notes: Never skip treatment on the assumption that a pet is vaccinated or well‑tended; guidelines base classification strictly on wound severity, not on the animal’s status. Do not attempt to bandage the wound yourself. The ten‑day observation method may inform whether to discontinue vaccination, but it never negates the need to begin it. The same protocol applies to bites inflicted by wild animals or bats.\nEvidence A. Never skip treatment on the assumption that a pet is vaccinated or well‑tended; guidelines base classification strictly on wound severity, not on the animal’s status. Do not attempt to bandage the wound yourself. The ten‑day observation method may inform whether to discontinue vaccination, but it never negates the need to begin it. The same protocol applies to bites inflicted by wild animals or bats.\nPossible trade-off: The source summarizes the return this way: “Once rabies symptoms appear, the fatality rate is practically 100%. Rinsing with soap and water followed by vaccination is the sole safeguard. First, rinse the affected area with alternating streams of soap and running water for 15 minutes, then seek medical care on the same day. If the skin is broken and the wound has been licked, this constitutes a category III exposure, requiring the extra passive immunization product. The fact that a pet has been vaccinated does not alter this classification; exposure level is determined solely by the nature of the injury, not by the animal’s background.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家疾控局综合司、国家卫生健康委办公厅 (2023). 关于印发狂犬病暴露预防处置工作规范（2023 年版）的通知.: https://www.ndcpa.gov.cn/jbkzzx/c100014/common/content/content_1706569159854649344.html\nWHO. 狂犬病 实况报道.: https://www.who.int/zh/news-room/fact-sheets/detail/rabies\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-014 · Immediately rinse a burn with cool running water for 20 minutes; avoid applying toothpaste or soy sauce ### 14. Immediately rinse a burn with cool running water for 20 minutes; avoid applying toothpaste or soy sauce\n\n- Cost: No cost involved. It requires 20 minutes of time.\n- In plain terms: Rinsing a burn with cool running water for at least 20 minutes within 3 hours of injury reduces the likelihood of needing skin grafts to roughly 60% of the rate for those who do not perform this step. Use cool water, not ice water, as ice application can worsen the damage. If clothing sticks to the wound, do not pull it off forcefully; after rinsing, cover the area with a clean cloth and head to the hospital. Never apply toothpaste, soy sauce, sesame oil, or flour to the burn. Even if you remember to rinse later, doing so within 3 hours still provides benefit.\n- Benefit: An Australian study followed 2,495 children with burns. For kids who rinsed the burn with cool running water for 20 minutes within 3 hours of injury, the relative risk of needing a skin graft was 0.6. The 95% confidence interval for this value is 0.4–0.8, meaning the likelihood of needing a graft is roughly 60% lower than for those who did not rinse. Results from 7 combined studies also confirm that 20 minutes of cool running water irrigation within 3 hours of injury significantly lowers the chance of needing skin grafts or surgical wound treatment.\n- Evidence grade: A\n- Sources:Griffin BR, Frear CC, Babl F, Oakley E, Kimble RM (2020). Cool Running Water First Aid Decreases Skin Grafting Requirements in Pediatric Burns: A Cohort Study of Two Thousand Four Hundred Ninety-five Children. Annals of Emergency Medicine, 75(1), 75-85. ; Griffin B, Cabilan CJ, Ayoub B, et al. (2022). The effect of 20 minutes of cool running water first aid within three hours of thermal burn injury on patient outcomes: A systematic review and meta-analysis. Australasian Emergency Care, 25(4), 367-376. \n- Notes: Use cool water, not ice water, as ice application can worsen burn damage. If clothing sticks to the wound, do not pull it off forcefully; after rinsing, cover the area with a clean cloth and seek medical care. Avoid applying toothpaste, soy sauce, sesame oil, or flour to the burn, as these substances can interfere with doctors’ assessment of injury severity and increase infection risk. Rinsing within 3 hours of injury remains beneficial even if done later than initially intended.\nEvidence A. Use cool water, not ice water, as ice application can worsen burn damage. If clothing sticks to the wound, do not pull it off forcefully; after rinsing, cover the area with a clean cloth and seek medical care. Avoid applying toothpaste, soy sauce, sesame oil, or flour to the burn, as these substances can interfere with doctors’ assessment of injury severity and increase infection risk. Rinsing within 3 hours of injury remains beneficial even if done later than initially intended.\nPossible trade-off: The source summarizes the return this way: “Rinsing a burn with cool running water for at least 20 minutes within 3 hours of injury reduces the likelihood of needing skin grafts to roughly 60% of the rate for those who do not perform this step. Use cool water, not ice water, as ice application can worsen the damage. If clothing sticks to the wound, do not pull it off forcefully; after rinsing, cover the area with a clean cloth and head to the hospital. Never apply toothpaste, soy sauce, sesame oil, or flour to the burn. Even if you remember to rinse later, doing so within 3 hours still provides benefit.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Griffin BR, Frear CC, Babl F, Oakley E, Kimble RM (2020). Cool Running Water First Aid Decreases Skin Grafting Requirements in Pediatric Burns: A Cohort Study of Two Thousand Four Hundred Ninety-five Children. Annals of Emergency Medicine, 75(1), 75-85.: https://doi.org/10.1016/j.annemergmed.2019.06.028\nGriffin B, Cabilan CJ, Ayoub B, et al. (2022). The effect of 20 minutes of cool running water first aid within three hours of thermal burn injury on patient outcomes: A systematic review and meta-analysis. Australasian Emergency Care, 25(4), 367-376.: https://doi.org/10.1016/j.auec.2022.05.004\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-015 · Sudden widespread rash, difficulty breathing, or dizziness — treat as anaphylactic shock; call 120 immediately and explain the situation clearly. ### 15. Sudden widespread rash, difficulty breathing, or dizziness — treat as anaphylactic shock; call 120 immediately and explain the situation clearly.\n\n\n- Cost: No cost involved. However, people with known severe allergies must purchase epinephrine auto-injectors themselves; these are prescription-only medications.\n\n- In plain terms: If someone suddenly develops a full-body rash along with trouble breathing or dizziness, treat it as anaphylactic shock. Call 120 right away and clearly state “suspected anaphylactic shock” so emergency responders can bring epinephrine with them. Epinephrine is the first-line treatment; antihistamines and steroids act too slowly to be effective in such cases. Individuals who have experienced this before should consult a doctor for an epinephrine auto-injector and learn how to administer it to the outer midsection of the thigh — this can be done even through clothing.\n\n- Benefit: Epinephrine is the recommended first-line treatment for all grades of anaphylactic shock (Grade 2 and above); clinical guidelines strongly endorse its use. Antihistamines and steroids are much slower-acting and cannot replace epinephrine in emergency situations.\n\n- Evidence grade: B (guidelines strongly recommend it, though the underlying evidence base is relatively weak).\n- Sources: et al. (2022). Clinical Practice Guidelines for Anaphylactic Shock Emergency Care (2020). Frontiers in Pharmacology: "Epinephrine is the first-line medicine in GRADE II to IV anaphylaxis" "Intramuscular epinephrine should be injected in the mid-anterolateral thigh", upper limit of intramuscular injection in adults: 0.5 mg, under 14 years of age: 0.3 mg, repeat every 5–15 minutes if no response. ; Muraro A, et al. (2022). EAACI guidelines: Anaphylaxis (2021 update). Allergy. \n\n- Notes: The EAACI allergy guidelines themselves note that “most evidence in this field remains at a low level.” They still classify epinephrine as a strongly recommended treatment because its benefits far outweigh the risks, rather than because of large-scale clinical trials. In China, epinephrine is a prescription medication and is not readily available to the general public. The best immediate action is to call 120 and clearly describe “suspected anaphylactic shock” so emergency teams can bring epinephrine along. Those with a history of severe allergic reactions should consult a doctor for an epinephrine auto-injector and learn how to inject it into the outer midsection of the thigh — this can be done through clothing as well.\nEvidence B. The EAACI allergy guidelines themselves note that “most evidence in this field remains at a low level.” They still classify epinephrine as a strongly recommended treatment because its benefits far outweigh the risks, rather than because of large-scale clinical trials. In China, epinephrine is a prescription medication and is not readily available to the general public. The best immediate action is to call 120 and clearly describe “suspected anaphylactic shock” so emergency teams can bring epinephrine along. Those with a history of severe allergic reactions should consult a doctor for an epinephrine auto-injector and learn how to inject it into the outer midsection of the thigh — this can be done through clothing as well.\nPossible trade-off: The source summarizes the return this way: “If someone suddenly develops a full-body rash along with trouble breathing or dizziness, treat it as anaphylactic shock. Call 120 right away and clearly state “suspected anaphylactic shock” so emergency responders can bring epinephrine with them. Epinephrine is the first-line treatment; antihistamines and steroids act too slowly to be effective in such cases. Individuals who have experienced this before should consult a doctor for an epinephrine auto-injector and learn how to administer it to the outer midsection of the thigh — this can be done even through clothing.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国医药教育协会等 (2022). 过敏性休克急救临床实践指南（2020）. Frontiers in Pharmacology：「Epinephrine is the first-line medicine in GRADE II to IV anaphylaxis」「Intramuscular epinephrine should be injected in the mid-anterolateral thigh」，成人肌注上限 0.5 mg、14 岁以下 0.3 mg，无反应可每 5–15 分钟重复一次.: https://doi.org/10.3389/fphar.2022.845689\nMuraro A, et al. (2022). EAACI guidelines: Anaphylaxis (2021 update). Allergy.: https://doi.org/10.1111/all.15032\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-016 · Someone is having a seizure — clear the area, place them on their side, time the episode, and don’t put anything in their mouth. ### 16. Someone is having a seizure — clear the area, place them on their side, time the episode, and don’t put anything in their mouth.\n\n\n- Cost: No cost at all. \n- In plain terms: Move any hard objects away from the person. Lay them on their side with their mouth facing down, and start timing the seizure. Don’t hold them down, don’t force their mouth open, and don’t put anything into their mouth — doing so can easily damage teeth and jaws. Call emergency services if the seizure lasts more than 5 minutes, if it stops briefly then starts again, if the person doesn’t respond afterward or has trouble breathing, if it occurs in water, or if this is the person’s first seizure ever. Only give water after they’ve fully regained consciousness. \n- Benefit: This approach prevents injuries to teeth and jaws caused by forcing the mouth open or inserting foreign objects. It also avoids fractures that can result from restraining a convulsing person. A seizure lasting over 5 minutes is a clear medical emergency requiring immediate ambulance help. \n- Evidence grade: B \n- Sources: Centers for Disease Control and Prevention. Seizure First Aid: "Don't hold the person down or stop their movements" "Don't put anything in their mouth. This can hurt their teeth or jaw" "Don't offer water or food until they are fully alert" "Time the seizure to track if it lasts more than 5 minutes. If it does, seek immediate medical attention or call 911". \n- Notes: The same page lists several other situations that also demand immediate ambulance call: a seizure that ends only to recur quickly, post‑seizure unresponsiveness or breathing difficulty, any injury sustained during the episode, a seizure occurring in water, or a first‑time seizure. After the seizure stops, the person should be placed on their side with the mouth down, and only then given water once fully awake. This guidance is primarily intended for family members caring for someone with epilepsy; applying these steps to a stranger offers fewer personal benefits but still protects you from legal liability (Civil Code Article 184, see item 2 in this section — don’t rush to lift the person up).\nEvidence B. The same page lists several other situations that also demand immediate ambulance call: a seizure that ends only to recur quickly, post‑seizure unresponsiveness or breathing difficulty, any injury sustained during the episode, a seizure occurring in water, or a first‑time seizure. After the seizure stops, the person should be placed on their side with the mouth down, and only then given water once fully awake. This guidance is primarily intended for family members caring for someone with epilepsy; applying these steps to a stranger offers fewer personal benefits but still protects you from legal liability (Civil Code Article 184, see item 2 in this section — don’t rush to lift the person up).\nPossible trade-off: The source summarizes the return this way: “Move any hard objects away from the person. Lay them on their side with their mouth facing down, and start timing the seizure. Don’t hold them down, don’t force their mouth open, and don’t put anything into their mouth — doing so can easily damage teeth and jaws. Call emergency services if the seizure lasts more than 5 minutes, if it stops briefly then starts again, if the person doesn’t respond afterward or has trouble breathing, if it occurs in water, or if this is the person’s first seizure ever. Only give water after they’ve fully regained consciousness.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 美国疾病控制与预防中心. 癫痫发作急救：「Don't hold the person down or stop their movements」「Don't put anything in their mouth. This can hurt their teeth or jaw」「Don't offer water or food until they are fully alert」「Time the seizure to track if it lasts more than 5 minutes. If it does, seek immediate medical attention or call 911」.: https://www.cdc.gov/epilepsy/first-aid-for-seizures/index.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-017 · Diabetic patients suddenly start shaking, break out in cold sweats, and have slurred speech — first give 15 grams of sugar, then retest after 15 minutes ### 17. Diabetic patients suddenly start shaking, break out in cold sweats, and have slurred speech — first give 15 grams of sugar, then retest after 15 minutes\n\n- Cost: No cost involved. Just keep a few sugar cubes or a small carton of juice on hand.\n- In plain terms: First, give 15 grams of sugar — sugar cubes or a small carton of juice both work fine. Retest blood sugar levels after 15 minutes; if they’re still low, repeat the process. A blood sugar level below 3.0 mmol/L is medically significant hypoglycemia. If a person reaches a stage where they need outside help to manage it, it can be fatal. Never feed anything to someone who is unconscious — they could choke, so call emergency services right away.\n- Benefit: A blood sugar level below 3.0 mmol/L qualifies as clinically meaningful hypoglycemia. If a person shows changes in consciousness or behavior that require outside assistance to manage, this is severe hypoglycemia that can be deadly.\n- Evidence grade: A\n- Sources: American Diabetes Association (2025). Standards of Care for Diabetes 2025·Chapter 6 Blood Glucose Goals and Hypoglycemia. Diabetes Care: Grading"Level 1: Glucose <70 mg/dL (<3.9 mmol/L) and ≥54 mg/dL (≥3.0 mmol/L)""Level 2: Glucose <54 mg/dL (<3.0 mmol/L)""Level 3: A severe event characterized by altered mental and/or physical status requiring assistance for treatment of hypoglycemia, irrespective of glucose level"; Treatment"For most individuals, 15 g carbohydrates should be ingested""Fifteen minutes after initial treatment, repeat the treatment if hypoglycemia persists". \n- Notes: Never feed anything to an unconscious person — they could choke, so call emergency services immediately. The same guidelines also recommend that people on insulin or at high risk of hypoglycemia should always carry glucagon. The original text reads: “All individuals treated with insulin or who are at high risk of hypoglycemia...should be prescribed glucagon.” Nasal glucagon sprays and pre-filled injection kits are easier to use than glucagon that needs to be mixed on the spot. This advice is aimed at you or any diabetic family members you care for — keeping sugar on hand is meant to help them in emergencies.\nEvidence A. Never feed anything to an unconscious person — they could choke, so call emergency services immediately. The same guidelines also recommend that people on insulin or at high risk of hypoglycemia should always carry glucagon. The original text reads: “All individuals treated with insulin or who are at high risk of hypoglycemia...should be prescribed glucagon.” Nasal glucagon sprays and pre-filled injection kits are easier to use than glucagon that needs to be mixed on the spot. This advice is aimed at you or any diabetic family members you care for — keeping sugar on hand is meant to help them in emergencies.\nPossible trade-off: The source summarizes the return this way: “First, give 15 grams of sugar — sugar cubes or a small carton of juice both work fine. Retest blood sugar levels after 15 minutes; if they’re still low, repeat the process. A blood sugar level below 3.0 mmol/L is medically significant hypoglycemia. If a person reaches a stage where they need outside help to manage it, it can be fatal. Never feed anything to someone who is unconscious — they could choke, so call emergency services right away.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 美国糖尿病学会 (2025). 糖尿病诊疗标准 2025·第 6 章 血糖目标与低血糖. Diabetes Care：分级「Level 1: Glucose <70 mg/dL (<3.9 mmol/L) and ≥54 mg/dL (≥3.0 mmol/L)」「Level 2: Glucose <54 mg/dL (<3.0 mmol/L)」「Level 3: A severe event characterized by altered mental and/or physical status requiring assistance for treatment of hypoglycemia, irrespective of glucose level」\n处理「For most individuals, 15 g carbohydrates should be ingested」「Fifteen minutes after initial treatment, repeat the treatment if hypoglycemia persists」.: https://doi.org/10.2337/dc25-S006\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-018 · If someone is electrocuted, cut the power first, then use a dry wooden stick to pry the source of electricity away; never pull the victim by hand directly. ### 18. If someone is electrocuted, cut the power first, then use a dry wooden stick to pry the source of electricity away; never pull the victim by hand directly.\n\n- Cost: No cost involved.\n- In plain terms: First, turn off the power, or use a dry wooden stick to move the electrical source away before touching the victim. Pulling them by hand directly can turn one victim into two. If the victim isn’t breathing after being freed from the current, immediately perform chest compressions as described in step 1 of this section — don’t hesitate to act just because it’s an electrical injury. Never attempt to handle situations involving downed high-voltage lines or nearby electrical equipment on your own; instead, move to a safe distance and wait for utility workers to cut the power.\n- Benefit: This approach prevents rescuers from getting electrocuted as well, avoiding a situation where one victim becomes two. For victims who stop breathing after being freed from the electrical current, performing CPR as outlined in step 1 of this section is effective. The emergency response guidelines from the US Centers for Disease Control and Prevention advise: first observe the scene and avoid touching the victim, as they may still be connected to the power source. If possible, cut the power first. If that’s not feasible, use non-conductive materials like cardboard, plastic or wood to move the power source away. For victims with no breathing or pulse after being freed from the current, immediate CPR is required. A review of relevant studies found that patients who suffer cardiac arrest due to electrocution and are successfully revived generally have a good prognosis.\n- Evidence grade: B\n- Sources:US CDC. What to Do to Protect Yourself From Electrical Hazards (First aid section). ; Spies C, Trohman RG (2006). Narrative review: Electrocution and life-threatening electrical injuries. Annals of Internal Medicine 145(7):531-537. \n- Notes: The rule “cut power first, then touch the victim” is purely self-protective: pulling the victim by hand directly means you’ll be the next victim. Never attempt to handle downed high-voltage lines or nearby electrical equipment on your own; move to a safe distance and wait for utility workers to cut the power. For cardiac arrest caused by electrocution, standard CPR and defibrillation procedures apply — don’t hesitate to perform these just because it’s an “electrical injury”.\nEvidence B. The rule “cut power first, then touch the victim” is purely self-protective: pulling the victim by hand directly means you’ll be the next victim. Never attempt to handle downed high-voltage lines or nearby electrical equipment on your own; move to a safe distance and wait for utility workers to cut the power. For cardiac arrest caused by electrocution, standard CPR and defibrillation procedures apply — don’t hesitate to perform these just because it’s an “electrical injury”.\nPossible trade-off: The source summarizes the return this way: “First, turn off the power, or use a dry wooden stick to move the electrical source away before touching the victim. Pulling them by hand directly can turn one victim into two. If the victim isn’t breathing after being freed from the current, immediately perform chest compressions as described in step 1 of this section — don’t hesitate to act just because it’s an electrical injury. Never attempt to handle situations involving downed high-voltage lines or nearby electrical equipment on your own; instead, move to a safe distance and wait for utility workers to cut the power.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: US CDC. What to Do to Protect Yourself From Electrical Hazards（First aid 一节）.: https://www.cdc.gov/natural-disasters/response/what-to-do-protect-yourself-from-electrical-hazards.html\nSpies C, Trohman RG (2006). Narrative review: Electrocution and life-threatening electrical injuries. Annals of Internal Medicine 145(7):531-537.: https://doi.org/10.7326/0003-4819-145-7-200610030-00011\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-019 · If a carbon monoxide alarm goes off, or if several people in a room suddenly get headaches, nausea, or dizziness, get everyone outside before calling for help. ### 19. If a carbon monoxide alarm goes off, or if several people in a room suddenly get headaches, nausea, or dizziness, get everyone outside before calling for help.\n\n- Cost: No cost at all.\n- In plain terms: When the alarm sounds, or when multiple people in one room start experiencing headaches, nausea, and dizziness, move everyone outdoors first and then call for help. Do not stay inside trying to figure out what’s happening, and do not go back inside to turn off any valves. The fact that symptoms improve once outside is a very strong indicator of carbon monoxide exposure. In 2018 alone, China reported 11,523 deaths caused by carbon monoxide poisoning; most of these occurred in winter, and the majority of victims were at home.\n- Benefit: According to China’s disease surveillance system, 11,523 people died from carbon monoxide poisoning in 2018. The highest numbers were recorded in January (2,845 cases), February (2,321 cases), and December (2,010 cases). During those three winter months, 66% to 73% of all deaths happened at home. These figures come directly from official reports, not from population-based estimates. In the United States, over 400 people die each year from accidental carbon monoxide poisoning unrelated to fires; more than 100,000 people seek emergency treatment, and over 14,000 are hospitalized.\n- Evidence grade: B\n- Sources:You J, Liu J, Zhou M (2020). Number of Deaths due to Carbon Monoxide Poisoning by Month and by Place of Death — China, 2018. China CDC Weekly 2(2):32: "In 2018, there were 11,523 deaths caused by carbon monoxide poisoning reported in China". ; U.S. Centers for Disease Control and Prevention. Carbon monoxide poisoning: "More than 400 Americans die from unintentional CO poisoning not linked to fires" "More than 100,000 visit an emergency department" "More than 14,000 are hospitalized", common symptoms "headache, dizziness, weakness, upset stomach, vomiting, chest pain, and confusion". ; U.S. Consumer Product Safety Commission. Carbon Monoxide Information Center: "If you suspect CO poisoning, get outside to fresh air immediately, and then call 911". \n- Notes: Symptoms of carbon monoxide poisoning often resemble those of a cold or mild intoxication. When several people in the same space experience these symptoms and feel better immediately after leaving the area, it’s a strong sign of exposure. Make sure everyone exits the building before calling for help, and do not attempt to turn off any valves while still inside. Instructions on how to install a carbon monoxide alarm can be found in Section 1, Item 3.\nEvidence B. Symptoms of carbon monoxide poisoning often resemble those of a cold or mild intoxication. When several people in the same space experience these symptoms and feel better immediately after leaving the area, it’s a strong sign of exposure. Make sure everyone exits the building before calling for help, and do not attempt to turn off any valves while still inside. Instructions on how to install a carbon monoxide alarm can be found in Section 1, Item 3.\nPossible trade-off: The source summarizes the return this way: “When the alarm sounds, or when multiple people in one room start experiencing headaches, nausea, and dizziness, move everyone outdoors first and then call for help. Do not stay inside trying to figure out what’s happening, and do not go back inside to turn off any valves. The fact that symptoms improve once outside is a very strong indicator of carbon monoxide exposure. In 2018 alone, China reported 11,523 deaths caused by carbon monoxide poisoning; most of these occurred in winter, and the majority of victims were at home.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: You J, Liu J, Zhou M (2020). Number of Deaths due to Carbon Monoxide Poisoning by Month and by Place of Death — China, 2018. China CDC Weekly 2(2):32：「In 2018, there were 11,523 deaths caused by carbon monoxide poisoning reported in China」.: https://doi.org/10.46234/ccdcw2020.008\n美国疾病控制与预防中心. 一氧化碳中毒：「More than 400 Americans die from unintentional CO poisoning not linked to fires」「More than 100,000 visit an emergency department」「More than 14,000 are hospitalized」，常见症状「headache, dizziness, weakness, upset stomach, vomiting, chest pain, and confusion」.: https://www.cdc.gov/carbon-monoxide/about/index.html\n美国消费品安全委员会. 一氧化碳信息中心：「If you suspect CO poisoning, get outside to fresh air immediately, and then call 911」.: https://www.cpsc.gov/Safety-Education/Safety-Education-Centers/Carbon-Monoxide-Information-Center\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-020 · If someone accidentally ingests detergent, pesticides, or medicine, do not induce vomiting — take the container and seek medical help right away; if it splashes into the eyes or onto the skin, rinse thoroughly with water for at least 15 minutes. ### 20. If someone accidentally ingests detergent, pesticides, or medicine, do not induce vomiting — take the container and seek medical help right away; if it splashes into the eyes or onto the skin, rinse thoroughly with water for at least 15 minutes.\n\n\n- Cost: No cost involved. Simply keep detergents, disinfectants, pesticides, and medicines out of children’s reach, preferably in a locked cabinet. Never transfer them into beverage bottles.\n\n- In plain terms: If someone swallows detergent, pesticides, or medicine, do not make them vomit — spitting out corrosive liquids would burn the esophagus all over again. Instead, have them drink some milk or egg whites, then head to the hospital right away while bringing the product container and its instructions. If the substance gets into the eyes or onto the skin, rinse with copious amounts of water for a full 15 minutes; for eyes, gently hold the eyelids open while rinsing and avoid rubbing. Mixing disinfectants with toilet cleaners can produce chlorine gas.\n\n- Benefit: The Chinese CDC provides four distinct response protocols. For ingestion: drink milk or egg whites promptly and, crucially, do not induce vomiting. Seek medical care at once while carrying the packaging or label so doctors can quickly identify the ingredients and plan treatment. For inhalation: move the person to fresh air, loosen tight clothing to ease breathing; if coughing, shortness of breath, or difficulty breathing occurs, get help immediately. For skin contact: wash the area with water for at least 15 minutes, being careful not to let runoff reach the eyes or intact skin. For eye exposure: flush the eyes with water or saline for a minimum of 15 minutes; keep the eyelids open throughout to ensure full coverage and never rub them. After rinsing, visit an ophthalmologist without delay. Products are categorized by pH: those with pH < 3 include toilet cleaners, descalers, floor cleaners, and stainless‑steel polishes; some heavy‑duty drain cleaners even contain dilute sulfuric acid. Products with pH > 11 comprise drain uncloggers, strong kitchen degreasers, dishwasher powders, oxygen‑based stain removers, and abrasive cleaners. A particularly dangerous combination is mixing disinfectants with hydrochloric‑acid‑based toilet cleaners — this generates chlorine gas that irritates the respiratory tract, provokes severe coughing and breathlessness, and can be life‑threatening.\n\n- Evidence grade: B\n- Sources:China CDC Institute of Occupational Health and Poison Control (2025). Summer vacation safety tips: Be wary of strong acid and alkali cleaners. \n\n- Notes: This rating of B reflects that official guidance outlines how to respond and how to identify hazardous products, yet it lacks quantitative data on exactly how much risk reduction results from following those steps. The reason not to induce vomiting is that corrosive substances would re‑damage the esophagus upon expulsion. If you’re unsure what was ingested, bring the container, its label, and any vomit to the hospital. Prevention is far cheaper than emergency treatment: store chemicals separately from food and drinks, seal containers tightly, discard empty bottles, and never repurpose them for other liquids. When handling these substances, wear rubber gloves and protective goggles, ensure good ventilation, and never mix different types. For carbon monoxide exposure, see item 19; for burns, refer to item 14.\nEvidence B. This rating of B reflects that official guidance outlines how to respond and how to identify hazardous products, yet it lacks quantitative data on exactly how much risk reduction results from following those steps. The reason not to induce vomiting is that corrosive substances would re‑damage the esophagus upon expulsion. If you’re unsure what was ingested, bring the container, its label, and any vomit to the hospital. Prevention is far cheaper than emergency treatment: store chemicals separately from food and drinks, seal containers tightly, discard empty bottles, and never repurpose them for other liquids. When handling these substances, wear rubber gloves and protective goggles, ensure good ventilation, and never mix different types. For carbon monoxide exposure, see item 19; for burns, refer to item 14.\nPossible trade-off: The source summarizes the return this way: “If someone swallows detergent, pesticides, or medicine, do not make them vomit — spitting out corrosive liquids would burn the esophagus all over again. Instead, have them drink some milk or egg whites, then head to the hospital right away while bringing the product container and its instructions. If the substance gets into the eyes or onto the skin, rinse with copious amounts of water for a full 15 minutes; for eyes, gently hold the eyelids open while rinsing and avoid rubbing. Mixing disinfectants with toilet cleaners can produce chlorine gas.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国疾病预防控制中心职业卫生与中毒控制所 (2025). 暑假安全提示：警惕强酸强碱清洁剂.: https://niohp.chinacdc.cn/kpdw/202507/t20250722_308659.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-021 · In case of splashes of acids, alkalis or other chemicals on the body, immediately remove contaminated clothing and rinse with copious amounts of running water; for eyes, gently pull the eyelids apart and rinse thoroughly before leaving the scene. ### 21. In case of splashes of acids, alkalis or other chemicals on the body, immediately remove contaminated clothing and rinse with copious amounts of running water; for eyes, gently pull the eyelids apart and rinse thoroughly before leaving the scene.\n\n\n- Cost: No cost involved. On your first day at work, locate the eyewash stations and safety showers so you won’t have to search for them in an emergency.\n\n- In plain terms: Follow three simple steps. First, strip off any clothing, shoes and socks that have been exposed — the areas covered by fabric sustain the worst injuries. Second, rinse both skin and eyes with plenty of running water for at least 15 minutes; the Hunan Provincial Emergency Management Department recommends 20–30 minutes, so err on the side of caution. Third, pull the eyelids apart to rinse the eyes thoroughly, then head straight to an ophthalmologist. Use lukewarm water, never hot.\n\n- Benefit: These three on‑site actions are vital. First, promptly removing contaminated clothing prevents further absorption of toxins through the skin; areas shielded by fabric are especially vulnerable. Second, copious flushing with water meets the minimum recommendations from the Chinese CDC — at least 15 minutes for skin and eyes — while the Hunan guidelines suggest 20–30 minutes for severe chemical burns, so the longer duration should be followed. Third, gently separating the eyelids ensures water reaches the entire eye surface; rubbing the eyes must be avoided, and immediate medical care is essential. Lukewarm water is ideal; hot water should never be used. Avoid applying ointments, antiseptic solutions or any substances to fresh wounds, and do not cover them with dirty cloth — such actions can obscure the extent of injury and hinder diagnosis. Legally, both chemical skin burns and chemical eye injuries are recognized as occupational diseases; workplace incidents are treated as work‑related injuries. In any acute chemical exposure emergency, employers must promptly provide medical treatment, health monitoring and medical observation at their own expense.\n\n- Evidence grade: B\n- Sources:China CDC Institute of Occupational Health and Poison Control (2025). Summer vacation safety tips: Be wary of strong acid and alkali cleaners. ; Hunan Provincial Department of Emergency Management (2015). Emergency handling and treatment of common chemical poisoning accidents. ; National Health Commission of China (NHC) and four other departments (2024). Classification and catalog of occupational diseases (implemented from August 1, 2025). ; Standing Committee of the National People’s Congress (2018). Law on the Prevention and Control of Occupational Diseases (Article 37). (Reprinted by Beijing Municipal People’s Government)\n\n- Notes: This item is graded B because no single national standard specifies the exact flushing duration; one official source cites 15 minutes while another recommends 20–30 minutes. When seeking medical care, bring the chemical’s name, packaging or its Safety Data Sheet so doctors can tailor treatment. Never attempt to neutralize a chemical by mixing it with another acid or base — such reactions release heat and are impossible to control. The “neutralizing solution” mentioned in the Hunan document refers to pre‑prepared rinse fluids kept on site, not improvised mixtures. Dry powders such as lime or cement should be brushed off before rinsing; some emergency guides suggest drying concentrated sulfuric acid first, but this practice is not uniformly endorsed and is not covered here. For household cleaners and accidental ingestion, refer to Item 20. Pre‑employment protective measures and health checks are detailed in Item 19, sections 10 and 11 — employers must provide hazard information and appropriate PPE before workers start their duties.\nEvidence B. This item is graded B because no single national standard specifies the exact flushing duration; one official source cites 15 minutes while another recommends 20–30 minutes. When seeking medical care, bring the chemical’s name, packaging or its Safety Data Sheet so doctors can tailor treatment. Never attempt to neutralize a chemical by mixing it with another acid or base — such reactions release heat and are impossible to control. The “neutralizing solution” mentioned in the Hunan document refers to pre‑prepared rinse fluids kept on site, not improvised mixtures. Dry powders such as lime or cement should be brushed off before rinsing; some emergency guides suggest drying concentrated sulfuric acid first, but this practice is not uniformly endorsed and is not covered here. For household cleaners and accidental ingestion, refer to Item 20. Pre‑employment protective measures and health checks are detailed in Item 19, sections 10 and 11 — employers must provide hazard information and appropriate PPE before workers start their duties.\nPossible trade-off: The source summarizes the return this way: “Follow three simple steps. First, strip off any clothing, shoes and socks that have been exposed — the areas covered by fabric sustain the worst injuries. Second, rinse both skin and eyes with plenty of running water for at least 15 minutes; the Hunan Provincial Emergency Management Department recommends 20–30 minutes, so err on the side of caution. Third, pull the eyelids apart to rinse the eyes thoroughly, then head straight to an ophthalmologist. Use lukewarm water, never hot.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国疾病预防控制中心职业卫生与中毒控制所 (2025). 暑假安全提示：警惕强酸强碱清洁剂.: https://niohp.chinacdc.cn/kpdw/202507/t20250722_308659.htm\n湖南省应急管理厅 (2015). 常见化学品中毒事故的应急处理与治疗.: http://yjt.hunan.gov.cn/yjt/tszt/aqzs/201509/t20150919_3113778.html\n国家卫生健康委等四部门 (2024). 职业病分类和目录（2025 年 8 月 1 日起实施）.: https://www.gov.cn/zhengce/zhengceku/202412/content_6992843.htm\n全国人大常委会 (2018). 职业病防治法（第三十七条）.: https://www.beijing.gov.cn/zhengce/zhengcefagui/qtwj/201711/t20171104_779851.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-022 · Dizziness, nausea, lack of sweating or confusion in high heat — move to shade immediately, remove clothing and apply cool water to cool down; do not give water to anyone who is unconscious, call 120 right away. ### 22. Dizziness, nausea, lack of sweating or confusion in high heat — move to shade immediately, remove clothing and apply cool water to cool down; do not give water to anyone who is unconscious, call 120 right away.\n\n\n- Cost: No cost at all. \n- In plain terms: Red, hot skin, slurred speech and confusion are signs of heatstroke. It can take just minutes for someone to go from feeling dizzy to losing consciousness, and the mortality rate is very high. Immediately move the person to a cool, well‑ventilated area, strip off their clothes and use cool water or wet towels to bring their temperature down while calling 120. Never give water to someone who is unconscious — it can cause choking. \n- Benefit: The U.S. National Weather Service describes heatstroke as a “serious medical emergency.” Its symptoms include a body temperature above 103°F (39.4°C), confusion, slurred speech and hot, red skin. The recommended response is to call emergency services, move the person to a cool place and apply cool water or wet cloths — “do not give any fluids.” Heat exhaustion shows up as heavy sweating, weakness, cool and moist skin, and a rapid but weak pulse; treatment involves moving to shade, loosening clothing and sipping water; seek medical help if vomiting occurs, condition worsens or symptoms persist beyond an hour. The Yunnan Provincial Center for Disease Control warns to relocate to a cool, breezy spot, use cold wet towels, give salt‑containing drinks to conscious victims and call emergency services for severe cases — heatstroke carries an extremely high fatality rate. The Chinese CDC advises cooling first, then transporting; the “golden half‑hour” after loss of consciousness is critical for effective cooling. Healthy young adults without underlying conditions may safely be immersed in cold water for rapid cooling, while the elderly and those with chronic illnesses should have cool water sprayed on their skin to promote evaporation. The Wilderness Medical Society’s 2024 heat‑related illness guidelines list cold water immersion as the fastest and most effective method for severe heatstroke; if ice water isn’t available, any cool water will do, and if immersion isn’t possible, spraying water while fanning can achieve roughly half that cooling rate. \n- Evidence grade: B \n- Sources:US National Weather Service. Heat Related Illnesses. ; Yunnan Provincial Bureau of Disease Control and Prevention (2026). If you have these symptoms, you may have heat stroke. ; China CDC. High temperature weather, China CDC reminds you to beware of heat stroke: "If possible, cold water immersion can be used to quickly cool down young adults without underlying diseases. The elderly and patients with underlying illnesses can spray water on the skin to cool down through evaporation. Cooling should follow the principle of "cooling first, then transporting". ; National Health Commission of China (NHC) (2010). Key points of knowledge on prevention of heat stroke. ; Eifling KP et al. (2024). Wilderness Medical Society Clinical Practice Guidelines for the Prevention and Treatment of Heat Illness: 2024 Update. Wilderness & Environmental Medicine 35(1_suppl):112S-127S. (The text site refuses to be automatically crawled. For specific recommendations, check the updated summary on the official website of the Wilderness Medical Society: "cold water immersion … is the most important method of treating severe heat illness" "If CWI is unavailable, evaporative cooling is the recommended second-line treatment. … generally half as fast as CWI"); Lipman GS et al. (2019). Same as the 2019 version of the guideline. \n- Notes: Do not wait for symptoms to “settle down” — heatstroke can progress from dizziness to unconsciousness in just minutes. Never force water into someone who is unconscious; it can cause choking. Opinions differ on where to place ice packs: the Chinese CDC recommends the neck, armpits and groin, whereas the Wilderness Medical Society notes that research shows no distinct cooling benefit from these sites. Their advice is to cover the entire body with ice packs if they’re plentiful, and otherwise apply them to the cheeks, palms and soles. Both sources agree that cold water immersion is the best option when available.\nEvidence B. Do not wait for symptoms to “settle down” — heatstroke can progress from dizziness to unconsciousness in just minutes. Never force water into someone who is unconscious; it can cause choking. Opinions differ on where to place ice packs: the Chinese CDC recommends the neck, armpits and groin, whereas the Wilderness Medical Society notes that research shows no distinct cooling benefit from these sites. Their advice is to cover the entire body with ice packs if they’re plentiful, and otherwise apply them to the cheeks, palms and soles. Both sources agree that cold water immersion is the best option when available.\nPossible trade-off: The source summarizes the return this way: “Red, hot skin, slurred speech and confusion are signs of heatstroke. It can take just minutes for someone to go from feeling dizzy to losing consciousness, and the mortality rate is very high. Immediately move the person to a cool, well‑ventilated area, strip off their clothes and use cool water or wet towels to bring their temperature down while calling 120. Never give water to someone who is unconscious — it can cause choking.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: US National Weather Service. Heat Related Illnesses.: https://www.weather.gov/safety/heat-illness\n云南省疾控局 (2026). 出现这些症状，你可能是中暑了.: https://ynsjkj.yn.gov.cn/html/2026/jikongkepu_0719/2606.html\n中国疾病预防控制中心. 高温天气，中国疾控中心提醒您谨防中暑：「如有条件可用冷水浸泡的方法对无基础疾病的青壮年快速降温。老人和有基础疾病的患者可向皮肤喷水通过蒸发降温。降温应遵循"先降温，后转运" 的原则」.: https://www.chinacdc.cn/jkkp/ggws/hjyssj/202409/t20240906_296985.html\n国家卫生健康委 (2010). 高温中暑预防知识要点.: https://www.nhc.gov.cn/wjw/jbyfykz/201007/1edb19b7dd4e4bdf8da5ea45f4a64e23.shtml\nEifling KP 等 (2024). Wilderness Medical Society Clinical Practice Guidelines for the Prevention and Treatment of Heat Illness: 2024 Update. Wilderness & Environmental Medicine 35(1_suppl):112S-127S.: https://doi.org/10.1177/10806032241227924\nLipman GS 等 (2019). 同指南 2019 版.: https://doi.org/10.1016/j.wem.2018.10.004\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-023 · For people suffering from heatstroke, as long as they remain conscious, they should drink small amounts of cool, lightly salted water or sports drinks at frequent intervals — never gulp down large quantities. Alcohol and sugary drinks must be avoided. ### 23. For people suffering from heatstroke, as long as they remain conscious, they should drink small amounts of cool, lightly salted water or sports drinks at frequent intervals — never gulp down large quantities. Alcohol and sugary drinks must be avoided.\n\n\n- Cost: No cost involved. A bottle of sports drink costs just a few yuan. \n- In plain terms: Only conscious individuals should drink. Consume cool, lightly salted water or sports drinks in small portions, about 500–1000 ml per hour. Do not drink too much at once; vomiting can cause liquid to enter the airways, which is far more dangerous than heatstroke itself. Alcohol and sugary drinks must be avoided, as they cause further fluid loss. Applying cool water to the skin or using ice packs on the neck, armpits, and inner thighs is recommended — cooling should always come before rehydration. Never give anything to drink to someone who is unconscious or speaking incoherently. \n- Benefit: The Chinese CDC published the “Guidelines on Prevention and Emergency Treatment of Heatstroke (2014),” which states: “Consume at least 2–4 cups of cool water per hour (500–1000 ml), ensuring the temperature is not excessively high; drinking should be done in small amounts at frequent intervals.” It also advises: “Avoid beverages containing alcohol or large amounts of sugar, as these lead to further fluid loss. Do not consume overly cold drinks.” For heatstroke specifically, the guidelines explicitly warn: “Do not give the patient any water to drink.” NIOSH in the U.S. recommends encouraging “small, frequent sips of cool water” for heat exhaustion, and for heat cramps, suggests sports drinks with sugar and electrolytes every 15–20 minutes — “do not use salt tablets.” \n- Evidence grade: B \n- Sources:China CDC Institute of Occupational Health and Poison Control (2014). Public Guidelines for Prevention and Emergency Treatment of Heat Illness (2014 Edition). ; US CDC/NIOSH. Heat-Related Illnesses. \n- Notes: After heavy sweating, drinking plain water alone dilutes blood sodium levels, so a bit of salt must be added to the water. Gulping down large amounts at once often leads to vomiting, which can be fatal if liquid enters the airways. The 2014 Chinese CDC guideline advises against “very cold drinks” to prevent stomach cramps, though no quantitative evidence supports this restriction; it should not be interpreted as “no cold drinks at all.” In item 22, several cooling methods are described: wiping the body with cool water, immersing in cold water, and applying ice packs to the neck, armpits, and inner thighs — all of which are officially recommended first-line measures. These are meant for external application, not ingestion, and cooling must always precede rehydration. Never give anything to drink to anyone who is unconscious or speaking unclearly.\nEvidence B. After heavy sweating, drinking plain water alone dilutes blood sodium levels, so a bit of salt must be added to the water. Gulping down large amounts at once often leads to vomiting, which can be fatal if liquid enters the airways. The 2014 Chinese CDC guideline advises against “very cold drinks” to prevent stomach cramps, though no quantitative evidence supports this restriction; it should not be interpreted as “no cold drinks at all.” In item 22, several cooling methods are described: wiping the body with cool water, immersing in cold water, and applying ice packs to the neck, armpits, and inner thighs — all of which are officially recommended first-line measures. These are meant for external application, not ingestion, and cooling must always precede rehydration. Never give anything to drink to anyone who is unconscious or speaking unclearly.\nPossible trade-off: The source summarizes the return this way: “Only conscious individuals should drink. Consume cool, lightly salted water or sports drinks in small portions, about 500–1000 ml per hour. Do not drink too much at once; vomiting can cause liquid to enter the airways, which is far more dangerous than heatstroke itself. Alcohol and sugary drinks must be avoided, as they cause further fluid loss. Applying cool water to the skin or using ice packs on the neck, armpits, and inner thighs is recommended — cooling should always come before rehydration. Never give anything to drink to someone who is unconscious or speaking incoherently.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国疾病预防控制中心职业卫生与中毒控制所 (2014). 公众高温中暑预防与紧急处理指南（2014 版）.: https://niohp.chinacdc.cn/sndt/201405/t20140530_97623.htm\nUS CDC/NIOSH. Heat-Related Illnesses.: https://www.cdc.gov/niosh/heat-stress/about/illnesses.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-024 · Stay low to the ground during a fire, test doors before opening them, and never use elevators — once outside, don’t look back ### 24. Stay low to the ground during a fire, test doors before opening them, and never use elevators — once outside, don’t look back\n\n\n- Cost: Installing one or two standalone smoke detectors at home costs only a few dozen yuan. It’s also worth checking in advance which two exits are available on your hallway.\n\n- In plain terms: Drop to the ground and crawl toward the nearest exit, staying under any smoke layer. Before opening a door, touch the handle and door surface first; if either feels hot or smoke is seeping through the crack, don’t open it — instead, head toward the other exit. Open the door slowly, and shut it immediately if thick smoke rushes in. Always use stairs instead of elevators, since power outages can trap you inside them. Once outside, never turn back to retrieve belongings. If your clothes catch fire, stop where you are, lie down, roll on the ground, and shield your face with your hands.\n\n- Benefit: FEMA’s official fire escape guidance matches these steps exactly: “Drop to the ground and crawl under smoke toward an exit.” It also advises testing door handles and surfaces first — “If they’re hot, or smoke is coming through the crack, don’t open the door; use the other exit instead.” Open doors slowly, and close them at once if heavy smoke appears. For clothing fires, the same advice applies: “Stop, lie down, roll, and shield your face.” If escape proves impossible, close the door and seal any gaps or vents with cloth or tape, then call for help and state your location. China’s emergency management department shares these same recommendations: never use elevators, head downward if the fire is small, cover your nose and mouth with a wet towel or mask, and evacuate while staying low to the ground.\n\n- Evidence grade: B\n- Sources: US FEMA Ready.gov. Home Fires. ; Ministry of Emergency Management of China (2019). Self-rescue methods for fires in public places: "Do not take the elevator when escaping. When the fire is not big, try to run below the floor." "You can use a wet towel or mask to cover your nose, and crawl or bend down to evacuate." ; Guizhou Provincial Fire and Rescue Corps (2020). Firefighting knowledge | Three key points for escape: "Fold the wet towel in half 3 times (folded into 8 layers) , the smoke removal rate is relatively high, but when the concentration of smoke and poisonous gas is too high, the filtration effect cannot be guaranteed. In addition, too wet a towel can cause difficulty in breathing." \n\n- Notes: Elevators are a major risk during power outages — never use them. Never return inside to grab possessions. Only head upward if you’re certain the roof exit is open; jumping from heights is strictly prohibited. Fold a wet towel three times to create eight layers — too much water makes it heavy and hard to breathe through. Even a wet towel offers little protection against thick smoke or toxic gases.\nEvidence B. Elevators are a major risk during power outages — never use them. Never return inside to grab possessions. Only head upward if you’re certain the roof exit is open; jumping from heights is strictly prohibited. Fold a wet towel three times to create eight layers — too much water makes it heavy and hard to breathe through. Even a wet towel offers little protection against thick smoke or toxic gases.\nPossible trade-off: The source summarizes the return this way: “Drop to the ground and crawl toward the nearest exit, staying under any smoke layer. Before opening a door, touch the handle and door surface first; if either feels hot or smoke is seeping through the crack, don’t open it — instead, head toward the other exit. Open the door slowly, and shut it immediately if thick smoke rushes in. Always use stairs instead of elevators, since power outages can trap you inside them. Once outside, never turn back to retrieve belongings. If your clothes catch fire, stop where you are, lie down, roll on the ground, and shield your face with your hands.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: US FEMA Ready.gov. Home Fires.: https://www.ready.gov/home-fires\n应急管理部 (2019). 公共场所火灾自救方法：「逃生时不要乘坐电梯，当火势不大时，要尽量往楼层下面跑」「可用湿毛巾或口罩蒙鼻，匍匐或弯腰撤离」.: https://www.mem.gov.cn/kp/shaq/201904/t20190401_366015.shtml\n贵州省消防救援总队 (2020). 消防常识丨逃生三要点：「湿毛巾对折3次（叠成8层），除烟率比较高，但烟和毒气浓度过高时，过滤效果就无法保证了。另外，毛巾过湿会导致呼吸困难」.: https://gz.119.gov.cn/xfkp/xfcs/202010/t20201026_71437855.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-025 · Upon seeing someone drowning, shout for help and call 110/120, then reach out a pole or floating objects — never enter the water yourself ### 25. Upon seeing someone drowning, shout for help and call 110/120, then reach out a pole or floating objects — never enter the water yourself\n\n- Cost: No cost involved. The hard part is resisting the urge to jump in.\n- In plain terms: A drowning person instinctively pulls their rescuer underwater, so anyone who enters the water risks drowning too. The proper sequence is: shout for help → call emergency services → extend a long pole or rope → throw life rings, empty buckets, or plastic bottles → if the victim is on shore and not breathing, start CPR immediately. Never form a human chain by holding hands and entering the water. Globally, roughly 300,000 people drown each year; this ranks as the fourth leading cause of death among children aged 1–4.\n- Benefit: WHO reports that about 300,000 drownings occur worldwide each year, with 92% occurring in low- and middle-income countries. Drowning is the fourth leading cause of death for kids aged 1–4 and the third leading cause for those aged 5–14. WHO recommends “safe rescue and resuscitation training” — essentially learning how to help without entering the water. The recommended steps are identical: shout for help → call emergency services → reach out poles or ropes, toss life rings, empty buckets, or bottles → if the victim is out of water and not breathing, perform CPR right away.\n- Evidence grade: C\n- Sources:WHO. Drowning Fact Sheet. \n- Notes: Grade C is assigned because no official source explicitly states the “do not enter the water” rule; we only have WHO’s global death statistics and the broader principle of “safe rescue.” Never form a human chain by holding hands and jumping in. Untrained individuals should not attempt to pull a drowning person out, as the victim will instinctively pull them underwater. This “stay out of water” rule also serves self-preservation — anyone who enters the water risks drowning, regardless of who the victim is. Most cases involve a child, so prevention is covered in Section 1, Item 12: keep children under constant supervision near water.\nEvidence C. Grade C is assigned because no official source explicitly states the “do not enter the water” rule; we only have WHO’s global death statistics and the broader principle of “safe rescue.” Never form a human chain by holding hands and jumping in. Untrained individuals should not attempt to pull a drowning person out, as the victim will instinctively pull them underwater. This “stay out of water” rule also serves self-preservation — anyone who enters the water risks drowning, regardless of who the victim is. Most cases involve a child, so prevention is covered in Section 1, Item 12: keep children under constant supervision near water.\nPossible trade-off: The source summarizes the return this way: “A drowning person instinctively pulls their rescuer underwater, so anyone who enters the water risks drowning too. The proper sequence is: shout for help → call emergency services → extend a long pole or rope → throw life rings, empty buckets, or plastic bottles → if the victim is on shore and not breathing, start CPR immediately. Never form a human chain by holding hands and entering the water. Globally, roughly 300,000 people drown each year; this ranks as the fourth leading cause of death among children aged 1–4.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: WHO. 溺水 实况报道.: https://www.who.int/zh/news-room/fact-sheets/detail/drowning\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-026 · If someone is choking and can’t speak, stand behind them and perform 5 back blows followed by 5 abdominal thrusts; if they collapse, start CPR immediately. ### 26. If someone is choking and can’t speak, stand behind them and perform 5 back blows followed by 5 abdominal thrusts; if they collapse, start CPR immediately.\n\n- Cost: No cost involved. To perform the technique: make a fist with one hand and place it just above the navel, then wrap the other hand around it and deliver quick inward and upward thrusts.\n- In plain terms: First ask, “Are you choking? Can you speak?” If the person can still cough forcefully or make sounds, let them keep coughing — coughing often dislodges the object on its own. If they can’t speak, stand behind them and give 5 back blows followed by 5 abdominal thrusts, repeating this sequence until the object comes out or the person loses consciousness. Once they collapse, begin CPR right away and call emergency services. For pregnant women or very overweight individuals, perform chest thrusts instead. Never reach into someone’s mouth to try to remove an unseen object.\n- Benefit: According to the original text from the U.S. National Library of Medicine: First ask, “Are you choking? Can you speak?” It also states that “if the person can still cough forcefully or speak, do not intervene” since coughing often removes the obstruction on its own. If they can’t speak, “repeatedly perform 5 back blows followed by 5 abdominal thrusts until the object is dislodged or the person loses consciousness.” At that point, “begin CPR immediately” while calling emergency services. Chest thrusts are recommended for pregnant women and those with obesity.\n- Evidence grade: B\n- Sources: US National Library of Medicine, MedlinePlus. Choking – adult or child over 1 year. ; Fuzhou Municipal Health Commission (2026). Heimlich maneuver updated: "Children over 1 year old, children and adults: From the old version of single abdominal shock to a cycle of "5 back slaps + 5 abdominal shocks", the first aid training of the Chinese Red Cross system has always been taught in a cycle of "5 back slaps + 5 abdominal shocks". \n- Notes: Never reach into someone’s mouth to remove an unseen object — this can push it deeper. Do not perform this technique on anyone who is still able to cough. Choking incidents most often occur at home, so these steps are especially useful for family members. This same method is taught in China: The Fujian Red Cross Emergency Rescue Training Center notes that for children over 1 year old and adults alike, the Red Cross system has long taught a cycle of 5 back blows followed by 5 abdominal thrusts. Many older online tutorials only cover abdominal thrusts; those are outdated versions of this procedure.\nEvidence B. Never reach into someone’s mouth to remove an unseen object — this can push it deeper. Do not perform this technique on anyone who is still able to cough. Choking incidents most often occur at home, so these steps are especially useful for family members. This same method is taught in China: The Fujian Red Cross Emergency Rescue Training Center notes that for children over 1 year old and adults alike, the Red Cross system has long taught a cycle of 5 back blows followed by 5 abdominal thrusts. Many older online tutorials only cover abdominal thrusts; those are outdated versions of this procedure.\nPossible trade-off: The source summarizes the return this way: “First ask, “Are you choking? Can you speak?” If the person can still cough forcefully or make sounds, let them keep coughing — coughing often dislodges the object on its own. If they can’t speak, stand behind them and give 5 back blows followed by 5 abdominal thrusts, repeating this sequence until the object comes out or the person loses consciousness. Once they collapse, begin CPR right away and call emergency services. For pregnant women or very overweight individuals, perform chest thrusts instead. Never reach into someone’s mouth to try to remove an unseen object.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: US National Library of Medicine, MedlinePlus. Choking – adult or child over 1 year.: https://medlineplus.gov/ency/article/000047.htm\n福州市卫生健康委员会 (2026). 海姆立克急救法更新了：「1岁以上幼儿、儿童及成人：从旧版单一腹部冲击改为"5次背部拍击+5次腹部冲击"的循环」「中国红十字系统急救培训一直都是按"5次背部拍击+5次腹部冲击"循环进行的方式进行教学」.: https://www.fuzhou.gov.cn/zgfzzt/swjw/fzwj/jkkp/202601/t20260108_5268351.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-027 · If lost or stranded in the Gobi Desert, a desert, or any remote area, stay put next to your vehicle. First, transmit your location, then shield yourself from the sun and retain body heat, conserve water, and avoid wandering off. ### 27. If lost or stranded in the Gobi Desert, a desert, or any remote area, stay put next to your vehicle. First, transmit your location, then shield yourself from the sun and retain body heat, conserve water, and avoid wandering off.\n\n\n- Cost: Before venturing into such areas, inform someone of your planned route, destination, return date, vehicle type, and license plate number. You’ll need at least 4 liters of water per person per day. Satellite communicators or BeiDou short-message devices cost thousands of yuan; rental fees range from several hundred yuan per use. The real challenge is simply remembering to stay put and not wander away.\n\n- In plain terms: Stay right where you are, preferably next to your vehicle — it serves as the best shelter from the sun. The proper sequence is: if you have a signal, send your location first and then make a call; next, shield yourself from the sun and retain body heat; then conserve water by staying motionless during the day and only moving after nightfall when it cools down; avoid wandering off; finally, use reflective surfaces, smoke, or three fire piles to signal for help. Be sure to share your route, destination, return date, vehicle type, and license plate details with someone before you depart.\n\n- Benefit: The National Park Service’s Mojave Desert page lists three key statements: “Each person needs at least 1 gallon (roughly 3.8 liters) of water daily; hikers and cyclists require 2 gallons per day.” “Tell someone about your planned route, destination, return date, vehicle type, and license plate number.” “Cell service is intermittent.” Death Valley’s guidance advises: “Avoid hiking in the valley floor or at low elevations during peak heat,” while other wilderness areas note “virtually no cell coverage” and recommend bringing a satellite phone. The Mojave driving guide explicitly states: “In an emergency, staying next to your vehicle is the single most important action you can take.” It also notes that such incidents are rare, yet some people still perish from heat exposure or cold after attempting to walk back to a road. These recommendations are organized into five priority steps: first, transmit a status update and coordinates; second, shield yourself from the sun and retain body heat; third, conserve water by staying still during daylight and moving only after nightfall; fourth, avoid wandering off; fifth, attempt to signal for help. The Chongqing Emergency Management Bureau adds that three fire piles arranged in a triangle constitute an internationally recognized distress signal; if rescuers are nearby, shout “three short bursts, three long bursts, then three short bursts” and repeat every minute. On sunny days, reflective objects such as mirrors or tin cans can also be used to attract attention. Meanwhile, China’s Ministry of Culture and Tourism cautions independent drivers against venturing into remote zones; it advises traveling in groups and renting a satellite phone if necessary.\n\n- Evidence grade: C\n- Sources: US National Park Service. Mojave National Preserve Safety. ; US National Park Service. Death Valley Safety. ; US National Park Service. Desert Driving Safety. ; Chongqing Emergency Management Bureau (2024). Emergency Science >> What you need to know about distress signals in the wild (long picture): "Set three piles of flames is an internationally accepted distress signal. Arrange the fires in a triangle." "Three short beeps, three long beeps, and three short beeps; repeat after an interval of 1 minute." ; Ministry of Culture and Tourism (2018). The Ministry of Culture and Tourism reminds tourists to choose outdoor adventure tourism carefully: "Be careful when going to uninhabited areas and sparsely populated areas" and "try to travel with as many vehicles as possible, prepare walkie-talkies in advance, and rent satellite phones if necessary." \n\n- Notes: This C rating reflects that these recommendations stem from official guidelines rather than empirical research data. The recommended water intake levels, mandatory reporting procedures, known signal coverage patterns, the directive to remain near one’s vehicle, and the prescribed distress signals all originate directly from official sources. The commonly cited “three short bursts, three long bursts, then three short bursts” phrase could not be verified in any official documentation; consequently, it has been replaced with the officially endorsed method of deploying three fire piles and repeating the three-short-three-long-three-short pattern. Additionally, it is vital to avoid hiking in search of help during midday heat, never drink urine, and under no circumstances withhold water intake merely to conserve supplies.\nEvidence C. This C rating reflects that these recommendations stem from official guidelines rather than empirical research data. The recommended water intake levels, mandatory reporting procedures, known signal coverage patterns, the directive to remain near one’s vehicle, and the prescribed distress signals all originate directly from official sources. The commonly cited “three short bursts, three long bursts, then three short bursts” phrase could not be verified in any official documentation; consequently, it has been replaced with the officially endorsed method of deploying three fire piles and repeating the three-short-three-long-three-short pattern. Additionally, it is vital to avoid hiking in search of help during midday heat, never drink urine, and under no circumstances withhold water intake merely to conserve supplies.\nPossible trade-off: The source summarizes the return this way: “Stay right where you are, preferably next to your vehicle — it serves as the best shelter from the sun. The proper sequence is: if you have a signal, send your location first and then make a call; next, shield yourself from the sun and retain body heat; then conserve water by staying motionless during the day and only moving after nightfall when it cools down; avoid wandering off; finally, use reflective surfaces, smoke, or three fire piles to signal for help. Be sure to share your route, destination, return date, vehicle type, and license plate details with someone before you depart.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: US National Park Service. Mojave National Preserve Safety.: https://www.nps.gov/moja/planyourvisit/safety.htm\nUS National Park Service. Death Valley Safety.: https://www.nps.gov/deva/planyourvisit/safety.htm\nUS National Park Service. Desert Driving Safety.: https://www.nps.gov/articles/000/desertdrivingsafety.htm\n重庆市应急管理局 (2024). 应急科普>>在野外你需要了解的求救信号（长图）：「燃放三堆火焰是国际通行的求救信号，将火堆摆成三角形」「三声短三声长，再三声短\n间隔1分钟之后再重复」.: https://yjj.cq.gov.cn/yjkp/scshaq/202409/t20240918_13639172.html\n文化和旅游部 (2018). 文化和旅游部提醒游客谨慎选择户外探险旅游：「谨慎前往无人区和人烟稀少区」「尽量多车同行，提前准备对讲机，必要时租用卫星电话」.: https://www.mct.gov.cn/zxbs/cxts/201811/t20181127_836244.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-028 · Shivering, slurred speech, and unsteady walking are signs of hypothermia; change into dry clothes, wrap up, warm the torso first, and give sweet hot drinks instead of alcohol ### 28. Shivering, slurred speech, and unsteady walking are signs of hypothermia; change into dry clothes, wrap up, warm the torso first, and give sweet hot drinks instead of alcohol\n\n\n- Cost: An emergency thermal blanket costs just a few dollars, plus a spare dry set of clothes. Learning to recognize the warning signs costs nothing.\n- In plain terms: When body temperature drops below 35°C, hypothermia sets in. Victims start to shiver, speak unclearly, walk unsteadily, and have trouble thinking. Remove any wet clothing and wrap the person in a thermal blanket or dry clothes, making sure to warm the torso before the limbs. Offer sweet hot drinks, but avoid alcohol — it suppresses shivering. The absence of shivering does not mean improvement; it actually signals worsening condition. If the person loses consciousness, begin CPR immediately.\n- Benefit: According to the U.S. National Weather Service, any body temperature below 95°F (35°C) indicates hypothermia, and symptoms such as feeling cold, sluggishness, and confusion warrant immediate medical attention. Recommended actions include moving the victim to a warm indoor environment, focusing on warming the core first, and providing hot drinks. Alcohol is discouraged because it reduces shivering. CPR is required if the person becomes unconscious. Warm water or body heat can be used to treat frostbite, but avoid hot water or direct radiant heat sources like fireplaces. The Wilderness Medical Society’s 2019 hypothermia guidelines serve as the authoritative clinical reference on this topic.\n- Evidence grade: B\n- Sources:US National Weather Service. During Extreme Cold. ; Dow J et al. (2019). Wilderness Medical Society Clinical Practice Guidelines for the Out-of-Hospital Evaluation and Treatment of Accidental Hypothermia: 2019 Update. Wilderness & Environmental Medicine. \n- Notes: Do not rub or massage the limbs to warm them. Avoid hot baths at all costs. Do not drag or force‑move a severely hypothermic person — their heart may stop unexpectedly. Remember, the absence of shivering is not a sign of recovery; it often means the condition is worsening. Full access to the Wilderness Medical Society’s guideline requires a subscription; this translation is based solely on its summary.\nEvidence B. Do not rub or massage the limbs to warm them. Avoid hot baths at all costs. Do not drag or force‑move a severely hypothermic person — their heart may stop unexpectedly. Remember, the absence of shivering is not a sign of recovery; it often means the condition is worsening. Full access to the Wilderness Medical Society’s guideline requires a subscription; this translation is based solely on its summary.\nPossible trade-off: The source summarizes the return this way: “When body temperature drops below 35°C, hypothermia sets in. Victims start to shiver, speak unclearly, walk unsteadily, and have trouble thinking. Remove any wet clothing and wrap the person in a thermal blanket or dry clothes, making sure to warm the torso before the limbs. Offer sweet hot drinks, but avoid alcohol — it suppresses shivering. The absence of shivering does not mean improvement; it actually signals worsening condition. If the person loses consciousness, begin CPR immediately.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: US National Weather Service. During Extreme Cold.: https://www.weather.gov/safety/cold-during\nDow J 等 (2019). Wilderness Medical Society Clinical Practice Guidelines for the Out-of-Hospital Evaluation and Treatment of Accidental Hypothermia: 2019 Update. Wilderness & Environmental Medicine.: https://doi.org/10.1016/j.wem.2019.10.002\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-029 · After a snake bite, stay still, remove rings and watches, and rush to a hospital offering antivenom — no cutting, no suction, no tight binding ### 29. After a snake bite, stay still, remove rings and watches, and rush to a hospital offering antivenom — no cutting, no suction, no tight binding\n\n\n- Cost: No cost involved. The key is knowing in advance which nearby hospitals stock antivenom; the real challenge is resisting the urge to treat the wound yourself.\n- In plain terms: Sit down and stay motionless; immobilize the bitten limb. Remove any rings or watches right away, as swelling will set in quickly. Get to a hospital with antivenom as fast as possible — this is the only treatment capable of reversing most toxic effects. Do not cut the wound, do not suck out venom with your mouth, do not apply ice, and do not tie anything so tightly that the skin turns purple. Avoid alcohol and physical exertion. If possible, take a photo of the snake from a safe distance — do not try to catch it.\n- Benefit: The WHO lists three key recommendations: “Immediately immobilize the affected body part and transport the victim to the nearest medical facility,” “Avoid using tourniquets and do not cut the wound,” and “Administer appropriate antivenom specific to local snake species.” High‑quality antivenom is the most effective treatment for preventing or reversing most toxic effects of snake bites. Globally, 81,000–138,000 people die from snake bites each year, and the number of amputations and permanent disabilities is roughly three times that figure. China’s 2024 guidelines estimate 250,000–280,000 venomous snake bites annually, with victims most often aged 50 or older. Between 2017 and 2021, hospitals in 11 southern provinces along the Yangtze River treated 40,817 snake‑bite patients; 23 of them (0.06%) died during hospitalization.\n- Evidence grade: B\n- Sources:WHO. Animal bites fact sheets. ; WHO (2023). Snake bite poisoning fact sheets. ; Lai R et al. (2024). The Chinese guideline for management of snakebites. World Journal of Emergency Medicine 15(5):333-355: "An estimated 250,000–280,000 cases of venomous snakebites occur in China each year, affecting mainly aged patients ≥50 years". ; Yan S et al. (2026). Clinical epidemiology of snakebite envenoming in hospitals 11 provinces of Yangtze River Basin and southern regions of China. PLoS Neglected Tropical Diseases: "withdrawal (4346, 10.65%), and death (23, 0.06%)". \n- Notes: Take a photo of the snake if you can — do not attempt to capture it. Avoid alcohol, running, suction of venom, ice packs, and overly tight bindings. China does not publish official nationwide statistics on snake‑bite mortality. Although the reported hospitalization mortality rate in those 11 provinces appears low, over 10% of patients leave the hospital before completing treatment; their subsequent outcomes are not reflected in these figures.\nEvidence B. Take a photo of the snake if you can — do not attempt to capture it. Avoid alcohol, running, suction of venom, ice packs, and overly tight bindings. China does not publish official nationwide statistics on snake‑bite mortality. Although the reported hospitalization mortality rate in those 11 provinces appears low, over 10% of patients leave the hospital before completing treatment; their subsequent outcomes are not reflected in these figures.\nPossible trade-off: The source summarizes the return this way: “Sit down and stay motionless; immobilize the bitten limb. Remove any rings or watches right away, as swelling will set in quickly. Get to a hospital with antivenom as fast as possible — this is the only treatment capable of reversing most toxic effects. Do not cut the wound, do not suck out venom with your mouth, do not apply ice, and do not tie anything so tightly that the skin turns purple. Avoid alcohol and physical exertion. If possible, take a photo of the snake from a safe distance — do not try to catch it.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: WHO. 动物咬伤 实况报道.: https://www.who.int/zh/news-room/fact-sheets/detail/animal-bites\nWHO (2023). 蛇咬伤中毒 实况报道.: https://www.who.int/zh/news-room/fact-sheets/detail/snakebite-envenoming\nLai R 等 (2024). The Chinese guideline for management of snakebites. World Journal of Emergency Medicine 15(5):333-355：「An estimated 250,000–280,000 cases of venomous snakebites occur in China each year, affecting mainly patients aged ≥50 years」.: https://doi.org/10.5847/wjem.j.1920-8642.2024.076\nYan S 等 (2026). Clinical epidemiology of snakebite envenoming in hospitals 11 provinces of Yangtze River Basin and southern regions of China. PLoS Neglected Tropical Diseases：「withdrawal (4346, 10.65%), and death (23, 0.06%)」.: https://doi.org/10.1371/journal.pntd.0013247\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-030 · First, figure out what kind of building you’re in during an earthquake: if it meets seismic safety standards, stay right where you are; if it’s an old structure prone to collapse, head outside right away. ### 30. First, figure out what kind of building you’re in during an earthquake: if it meets seismic safety standards, stay right where you are; if it’s an old structure prone to collapse, head outside right away.\n\n\n- Cost: No cost at all. Just take a moment beforehand to see how many steps it takes to reach the exit, which route to take, and which tables are sturdy enough to hide under.\n\n- In plain terms: First, determine what kind of building you’re in. For structures built after 2001 that meet seismic codes, you’ll need to go down stairs or through a hallway to exit — so stay put: protect your head and neck, crawl under a solid table, and hold onto its legs tightly. In single-story homes, older brick buildings, or makeshift houses without seismic protection, the exit is just a few steps away — so leave immediately. Under no circumstances should you jump from heights, use elevators, or try to run down stairs while the ground is shaking.\n\n- Benefit: The China Earthquake Administration’s educational video “Earthquake: Hide or Run?” promotes the rule “Take shelter nearby during the quake, then evacuate quickly afterward,” but explicitly limits this advice to “buildings that meet seismic safety standards.” The reasoning is that such structures “are far less likely to collapse entirely.” The video also notes that “falling building components and decorative items” pose the greatest threat to life safety, while “running around without any protection during a quake” increases the risk of being struck by falling ceilings, chandeliers, or other objects. Recommended actions include “using hands or soft objects to shield the head and neck” and “gripping table legs tightly”; if no table is available, “crouch close to load-bearing walls and stay away from exterior walls, windows, and balconies.” For those outdoors, the advice is “immediately move to an open area away from hazards.” Conversely, during the 1988 Armenian earthquake, Soviet-era prefabricated panel buildings collapsed en masse. A case-control study conducted after that disaster concluded that “leaving a building right after the first tremor is a protective behavior.” People who remained indoors were 4.40 times more likely to sustain injuries than those who evacuated (95% CI 2.24–8.71). The odds of injury indoors were 12.20 times higher than outdoors (3.62–63.79), and in buildings five stories or taller, this risk rose to 3.65 times that of lower structures (2.12–6.33).\n\n- Evidence grade: B\n- Sources: China Earthquake Administration (produced by Anhui Provincial Seismological Bureau). When an earthquake comes, should you hide or run? (Popular science video, subtitled transcription). ; Armenian HK, Noji EK, Oganesian AP (1992). A case-control study of injuries arising from the earthquake in Armenia, 1988. Bulletin of the World Health Organization, 70(2), 251-257. Mahue-Giangreco M, Mack W, Seligson H, Bourque LB (2001). Risk factors associated with moderate and serious injuries attributable to the 1994 Northridge Earthquake. Annals of Epidemiology, 11(5), 347-357. \n\n- Notes: This topic remains debated, as the two main conclusions apply to distinctly different types of buildings. The China Earthquake Administration itself stipulates that “taking shelter” is only advisable “in buildings that meet seismic safety standards,” and also emphasizes that decisions must be “tailored to local conditions and individual circumstances” — meaning you must consider both the building’s structural integrity and your own physical ability to move. In Armenia, entire buildings collapsed, leaving no safe spot to hide, so evacuation was the only viable option. The U.S. Federal Emergency Management Agency advises residents to “drop to the ground, protect the head and neck, hold on tight, and avoid running outside” — where injuries are primarily caused by falling debris and falls during tremors. Research from the Northridge earthquake further shows that reaching for objects or gripping seemingly stable items can actually increase injury risk. Ultimately, the key question isn’t “should I run or stay?” but rather “is this building likely to collapse, and can I reach open ground within seconds?” For buildings constructed after 2001 that require navigating stairs or hallways to exit, staying put is the safest choice. For single-story homes, older brick buildings, and makeshift houses without seismic protection, the exit is just a few steps away — so leave immediately. It’s worth noting that the Armenian study only compared injured and uninjured survivors, excluded fatalities, and didn’t account for differences in building height; since those able to escape were more likely to live on lower floors, these figures should be interpreted with some caution. Under no circumstances should you jump from heights, use elevators, or attempt to run down stairs during tremors. Once outside, stay far away from tall structures, overpasses, utility poles, glass facades, and billboards.\nEvidence B. This topic remains debated, as the two main conclusions apply to distinctly different types of buildings. The China Earthquake Administration itself stipulates that “taking shelter” is only advisable “in buildings that meet seismic safety standards,” and also emphasizes that decisions must be “tailored to local conditions and individual circumstances” — meaning you must consider both the building’s structural integrity and your own physical ability to move. In Armenia, entire buildings collapsed, leaving no safe spot to hide, so evacuation was the only viable option. The U.S. Federal Emergency Management Agency advises residents to “drop to the ground, protect the head and neck, hold on tight, and avoid running outside” — where injuries are primarily caused by falling debris and falls during tremors. Research from the Northridge earthquake further shows that reaching for objects or gripping seemingly stable items can actually increase injury risk. Ultimately, the key question isn’t “should I run or stay?” but rather “is this building likely to collapse, and can I reach open ground within seconds?” For buildings constructed after 2001 that require navigating stairs or hallways to exit, staying put is the safest choice. For single-story homes, older brick buildings, and makeshift houses without seismic protection, the exit is just a few steps away — so leave immediately. It’s worth noting that the Armenian study only compared injured and uninjured survivors, excluded fatalities, and didn’t account for differences in building height; since those able to escape were more likely to live on lower floors, these figures should be interpreted with some caution. Under no circumstances should you jump from heights, use elevators, or attempt to run down stairs during tremors. Once outside, stay far away from tall structures, overpasses, utility poles, glass facades, and billboards.\nPossible trade-off: The source summarizes the return this way: “First, determine what kind of building you’re in. For structures built after 2001 that meet seismic codes, you’ll need to go down stairs or through a hallway to exit — so stay put: protect your head and neck, crawl under a solid table, and hold onto its legs tightly. In single-story homes, older brick buildings, or makeshift houses without seismic protection, the exit is just a few steps away — so leave immediately. Under no circumstances should you jump from heights, use elevators, or try to run down stairs while the ground is shaking.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国地震局（安徽省地震局制作）. 地震来了，是躲还是跑？（科普视频，字幕转录）.: https://www.cea.gov.cn/cea/dzpd/dzcs/5537260/index.html\nArmenian HK, Noji EK, Oganesian AP (1992). A case-control study of injuries arising from the earthquake in Armenia, 1988. Bulletin of the World Health Organization, 70(2), 251-257.: https://europepmc.org/article/MED/1600585\nUS FEMA Ready.gov. Earthquakes.: https://www.ready.gov/earthquakes\nMahue-Giangreco M, Mack W, Seligson H, Bourque LB (2001). Risk factors associated with moderate and serious injuries attributable to the 1994 Northridge Earthquake. Annals of Epidemiology, 11(5), 347-357.: https://doi.org/10.1016/s1047-2797(01)00220-4\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-031 · When encountering bears, wild boars, or packs of wild dogs, don’t run, don’t scream, don’t make eye contact — instead, turn sideways and back away slowly. ### 31. When encountering bears, wild boars, or packs of wild dogs, don’t run, don’t scream, don’t make eye contact — instead, turn sideways and back away slowly.\n\n- Cost: No cost involved. When heading into the mountains, bring a hiking pole, hike in a group, and make noise so animals know you’re coming. The hardest part is staying put instead of running.\n- In plain terms: Never run — bears can sprint uphill or downhill just as fast as racehorses. Also, don’t climb trees; both black bears and brown bears are excellent climbers. Stand your ground and keep speaking to the bear in a low, calm voice. Once it stops moving, turn sideways and back away slowly. If a brown bear attacks, lie down and play dead: place your hands behind your neck and spread your legs apart. For black bear attacks, do not play dead — run toward a vehicle or building; if escape is impossible, fight back using whatever is at hand. In case of dog bites, follow the steps outlined in item 13.\n- Benefit: The original guidelines issued by the U.S. National Park Service on bear encounters contain six key points: “Do not run — bears can sprint uphill or downhill just as fast as racehorses.” “Stay calm; most bears have no interest in attacking and simply want to be left alone.” “Keep speaking to the bear in a low, steady voice.” “When the bear stops moving, turn sideways and back away slowly so you can keep watching it without tripping.” “Make yourself appear as large as possible.” “Do not climb trees — both grizzly bears and black bears are capable climbers.” In the event of a brown bear attack, “lie down and play dead, placing hands behind the neck and legs apart.” For black bear attacks, “do not play dead; run toward a vehicle or building, and if escape is impossible, fight back using any available object.” Dog bites should be treated according to item 13.\n- Evidence grade: B\n- Sources: US National Park Service. Staying Safe Around Bears. ; General Department of the National Administration of Disease Control and Prevention, General Office of the National Health Commission of China (NHC) (2023). Rabies Exposure Prevention and Handling Work Specifications (2023 Edition). \n- Notes: The Grade B rating applies solely to bear encounters. The advice regarding wild boars and packs of wild dogs — namely, “don’t run, back away slowly, and seek higher ground or obstacles for protection” — is based on anecdotal experience and is rated Grade C; no official recommendations from China’s forestry authorities or local agencies were identified for these scenarios. Never try to lure animals with food, approach them for photos, or bring dogs into mountainous areas inhabited by wild boars. In China, the primary bear species are black bears and brown bears; the decision to play dead or not depends on which species is involved.\nEvidence B. The Grade B rating applies solely to bear encounters. The advice regarding wild boars and packs of wild dogs — namely, “don’t run, back away slowly, and seek higher ground or obstacles for protection” — is based on anecdotal experience and is rated Grade C; no official recommendations from China’s forestry authorities or local agencies were identified for these scenarios. Never try to lure animals with food, approach them for photos, or bring dogs into mountainous areas inhabited by wild boars. In China, the primary bear species are black bears and brown bears; the decision to play dead or not depends on which species is involved.\nPossible trade-off: The source summarizes the return this way: “Never run — bears can sprint uphill or downhill just as fast as racehorses. Also, don’t climb trees; both black bears and brown bears are excellent climbers. Stand your ground and keep speaking to the bear in a low, calm voice. Once it stops moving, turn sideways and back away slowly. If a brown bear attacks, lie down and play dead: place your hands behind your neck and spread your legs apart. For black bear attacks, do not play dead — run toward a vehicle or building; if escape is impossible, fight back using whatever is at hand. In case of dog bites, follow the steps outlined in item 13.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: US National Park Service. Staying Safe Around Bears.: https://www.nps.gov/subjects/bears/safety.htm\n国家疾控局综合司、国家卫生健康委办公厅 (2023). 狂犬病暴露预防处置工作规范（2023 年版）.: https://www.ndcpa.gov.cn/jbkzzx/c100014/common/content/content_1706569159854649344.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-032 · If caught in a thunderstorm outdoors, get into a hard-topped vehicle or building; avoid ridges, lone trees, water surfaces, and metal objects ### 32. If caught in a thunderstorm outdoors, get into a hard-topped vehicle or building; avoid ridges, lone trees, water surfaces, and metal objects\n\n- Cost: No monetary cost. The downside is that your trip gets interrupted for at least half an hour. The real challenge is actually turning back when the thunder is still far away.\n- In plain terms: There is no safe spot outdoors during a thunderstorm. You must get into a hard-topped vehicle or building; convertibles and motorcycles do not qualify. Tents, gazebos, areas under trees, or rocky outcrops also do not count as shelter. Stay away from open areas, mountain ridges and peaks, isolated tall trees, water surfaces, and metal railings or poles. If a group cannot all fit together, spread out rather than huddling close. Begin retreating the moment you hear thunder; it is only safe to leave 30 minutes after the final clap of thunder.\n- Benefit: There is no safe spot outdoors during a thunderstorm. It is only safe to leave 30 minutes after the final clap of thunder.\n- Evidence grade: B\n- Sources: National Weather Service. Outdoor lightning safety: "There is no safe place outside when thunderstorms are in the area" "Avoid open fields, the top of a hill or a ridge top. Stay away from tall, isolated trees or other tall objects" "Stay away from water, wet items, such as ropes, and metal objects, such as fences and poles"; "If you are in a group, spread out to avoid the current traveling between group members"; Resume activity "Wait 30 minutes until after the last rumble of thunder". \n- Notes: Tents, gazebos, areas under trees, and rocky outcrops do not qualify as shelters. Hard-topped cars do count, but convertibles and motorcycles do not. Start retreating the instant you hear thunder; do not wait until rain begins to fall.\nEvidence B. Tents, gazebos, areas under trees, and rocky outcrops do not qualify as shelters. Hard-topped cars do count, but convertibles and motorcycles do not. Start retreating the instant you hear thunder; do not wait until rain begins to fall.\nPossible trade-off: The source summarizes the return this way: “There is no safe spot outdoors during a thunderstorm. You must get into a hard-topped vehicle or building; convertibles and motorcycles do not qualify. Tents, gazebos, areas under trees, or rocky outcrops also do not count as shelter. Stay away from open areas, mountain ridges and peaks, isolated tall trees, water surfaces, and metal railings or poles. If a group cannot all fit together, spread out rather than huddling close. Begin retreating the moment you hear thunder; it is only safe to leave 30 minutes after the final clap of thunder.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 美国国家气象局. 户外雷电安全：「There is no safe place outside when thunderstorms are in the area」「Avoid open fields, the top of a hill or a ridge top. Stay away from tall, isolated trees or other tall objects」「Stay away from water, wet items, such as ropes, and metal objects, such as fences and poles」\n实在走不了时「If you are in a group, spread out to avoid the current traveling between group members」\n恢复活动「Wait 30 minutes until after the last rumble of thunder」.: https://www.weather.gov/safety/lightning-outdoors\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-033 · Gradually increase your sleeping altitude when heading to high elevations; if symptoms worsen, descend immediately — don’t tough it out. ### 33. Gradually increase your sleeping altitude when heading to high elevations; if symptoms worsen, descend immediately — don’t tough it out.\n\n\n- Cost: It requires an extra day or two for acclimatization. Preventive medications are prescription-only, so you must consult a doctor before traveling. The main challenge is fitting these days into an otherwise tight itinerary.\n\n- In plain terms: This guideline focuses on sleeping altitude, not daytime elevation. Sleeping above 2,450 meters already poses a risk of altitude sickness. Once above 3,000 meters, you should only raise your nighttime altitude by 500 meters per night, allowing an additional day of acclimatization for every 1,000-meter increase. Symptoms such as headache, nausea, unsteady gait, altered mental state, or shortness of breath even at rest indicate the need to descend. Descending takes priority over oxygen therapy or medication.\n\n- Benefit: Sleeping above 2,450 meters increases the risk of altitude sickness. Without prompt descent, high-altitude cerebral edema and pulmonary edema — fluid buildup in the brain and lungs — can be fatal.\n\n- Evidence grade: A\n- Sources: U.S. Centers for Disease Control and Prevention. Yellow Book High Altitude Travel and Altitude Sickness: "Any unacclimatized traveler proceeding to a sleeping altitude of ≥2,450 m (≥8,000 ft)—and sometimes lower—is at risk for altitude illness"; Ascent rate "500 m (1,650 ft) per night in sleeping altitude once above 3,000 m (9,800 ft)" 1000 meters plus acclimatization day; Acetazolamide prophylaxis "125 mg twice a day; 250 mg twice a day if >100 kg body weight"; "If symptoms become worse despite rest or treatment at the same elevation" must be withdrawn. ; Wilderness & Environmental Medicine (2024). Clinical Practice Guidelines for the Prevention, Diagnosis, and Treatment of Acute Mountain Sickness (2024 Update). Wilderness & Environmental Medicine. \n\n- Notes: The rule specifically refers to sleeping altitude, not daytime elevation. Headache, nausea, unsteadiness, confusion, or breathlessness at rest are clear signs to descend. Descending should always come before oxygen use or medication; continuing upward while on oxygen is unsafe.\nEvidence A. The rule specifically refers to sleeping altitude, not daytime elevation. Headache, nausea, unsteadiness, confusion, or breathlessness at rest are clear signs to descend. Descending should always come before oxygen use or medication; continuing upward while on oxygen is unsafe.\nPossible trade-off: The source summarizes the return this way: “This guideline focuses on sleeping altitude, not daytime elevation. Sleeping above 2,450 meters already poses a risk of altitude sickness. Once above 3,000 meters, you should only raise your nighttime altitude by 500 meters per night, allowing an additional day of acclimatization for every 1,000-meter increase. Symptoms such as headache, nausea, unsteady gait, altered mental state, or shortness of breath even at rest indicate the need to descend. Descending takes priority over oxygen therapy or medication.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 美国疾病控制与预防中心. 黄皮书·高海拔旅行与高原病：「Any unacclimatized traveler proceeding to a sleeping altitude of ≥2,450 m (≥8,000 ft)—and sometimes lower—is at risk for altitude illness」\n上升速度「500 m (1,650 ft) per night in sleeping altitude once above 3,000 m (9,800 ft)」，每上升 1000 米加一天适应日\n乙酰唑胺预防「125 mg twice a day\n250 mg twice a day if >100 kg body weight」\n「If symptoms become worse despite rest or treatment at the same elevation」必须下撤.: https://www.cdc.gov/yellow-book/hcp/environmental-hazards-risks/high-altitude-travel-and-altitude-illness.html\n荒野医学会 (2024). 急性高原病预防、诊断与治疗临床实践指南（2024 更新）. Wilderness & Environmental Medicine.: https://doi.org/10.1016/j.wem.2023.05.013\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-034 · To remove a tick, use fine-point tweezers to pull it straight out along the skin — don’t apply oil, don’t use heat ### 34. To remove a tick, use fine-point tweezers to pull it straight out along the skin — don’t apply oil, don’t use heat\n\n\n- Cost: A pair of fine-point tweezers. \n- In plain terms: Use fine-point tweezers to grasp the tick’s head right against the skin, then pull steadily outward. Never apply oil, use heat, or yank sideways — doing so can force infectious fluids into the skin and often leaves the tick’s mouthparts embedded. After removal, write down the date. If you develop fever, rash, or fatigue in the following weeks, be sure to mention the tick bite to your doctor. \n- Benefit: Applying oil, using heat, or pulling sideways can provoke the tick to release infectious fluids into the skin. Those actions also raise the risk of leaving its mouthparts stuck inside. In China, tick-borne severe fever with thrombocytopenia syndrome led to 6,602 reported cases and 306 deaths in 2024 — the highest totals on record. From 2010 through 2024, the average fatality rate stood at 4.79%, rising with age; for those over 85 it reached 9.15%. \n- Evidence grade: B \n- Sources: U.S. Centers for Disease Control and Prevention. After a tick bite: "Grasp the tick as close to the skin's surface as possible using clean fine-tipped tweezers" "Pull tick away from the skin with steady, even pressure" "Do not use petroleum jelly, heat, nail polish, or other substances to try and make the tick detach from the skin. This may agitate the tick and force infected fluid from the tick into the skin". ; Ren Q et al. (2026). Epidemiological characteristics of severe fever with thrombocytopenia syndrome (SFTS) in China, 2010–2024: a fifteen-year national surveillance analysis. BMC Infectious Diseases 26:1497: "The number of reported cases (6,602 cases) and deaths (306 cases) in 2024 were both the highest levels since the discovery of this disease""The average CFR was 4.79%, and the CFR increased with age, reaching 9.15% among those aged 85 years and above". \n- Notes: Be sure to note the date of removal. Should fever, rash, or fatigue appear in the weeks that follow, inform your doctor about the tick bite — otherwise it may be misdiagnosed as a common cold.\nEvidence B. Be sure to note the date of removal. Should fever, rash, or fatigue appear in the weeks that follow, inform your doctor about the tick bite — otherwise it may be misdiagnosed as a common cold.\nPossible trade-off: The source summarizes the return this way: “Use fine-point tweezers to grasp the tick’s head right against the skin, then pull steadily outward. Never apply oil, use heat, or yank sideways — doing so can force infectious fluids into the skin and often leaves the tick’s mouthparts embedded. After removal, write down the date. If you develop fever, rash, or fatigue in the following weeks, be sure to mention the tick bite to your doctor.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 美国疾病控制与预防中心. 被蜱叮咬之后：「Grasp the tick as close to the skin's surface as possible using clean fine-tipped tweezers」「Pull tick away from the skin with steady, even pressure」「Do not use petroleum jelly, heat, nail polish, or other substances to try and make the tick detach from the skin. This may agitate the tick and force infected fluid from the tick into the skin」.: https://www.cdc.gov/ticks/after-a-tick-bite/index.html\nRen Q 等 (2026). Epidemiological characteristics of severe fever with thrombocytopenia syndrome (SFTS) in China, 2010–2024: a fifteen-year national surveillance analysis. BMC Infectious Diseases 26:1497：「The number of reported cases (6,602 cases) and deaths (306 cases) in 2024 were both the highest levels since the discovery of this disease」「The average CFR was 4.79%, and the CFR increased with age, reaching 9.15% among those aged 85 years and above」.: https://doi.org/10.1186/s12879-026-14066-z\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-035 · Always boil any water taken from the wild before drinking it; one minute of boiling is sufficient — there’s no need to extend the time just because you’re at high altitude. ### 35. Always boil any water taken from the wild before drinking it; one minute of boiling is sufficient — there’s no need to extend the time just because you’re at high altitude.\n\n- Cost: You’ll need to carry extra weight in the form of a stove and fuel.\n- In plain terms: Any microbes capable of causing illness through water are killed within seconds at boiling temperature. Boiling for an additional minute simply provides a safety margin for any possible oversight; it isn’t necessary to prolong the process at higher elevations. If boiling isn’t feasible, use a filter or chemical purification tablets instead — each method has its own limitations regarding which pathogens they can eliminate. Even crystal-clear streams and meltwater can harbor parasites.\n- Benefit: All microbes that can cause disease via water are inactivated within seconds at boiling temperature. The belief that water fails to reach a safe temperature at high altitudes is a common misconception.\n- Evidence grade: B\n- Sources: Centers for Disease Control and Prevention. Yellow Book Travelers' Water Disinfection: "All organisms that may cause illness from drinking water are killed within seconds at boiling temperature" "CDC recommends that travelers boil water for a full minute to account for user variability in identifying boiling points and to add a margin of safety" "Although the boiling point for water decreases with increasing elevation, at common travel elevations the temperature needed to achieve boiling is still well above the temperature required to inactivate enteric pathogens". \n- Notes: The same page also notes that boiling isn’t strictly mandatory: maintaining water at 60°C for 30 minutes achieves the same effect, and boiling simply offers a visible endpoint without needing a thermometer. Filters and chemical tablets each have their own gaps in pathogen coverage, so boiling remains preferable when possible. Just because water appears clear doesn’t mean it’s free of parasites — appearance alone is no reliable indicator.\nEvidence B. The same page also notes that boiling isn’t strictly mandatory: maintaining water at 60°C for 30 minutes achieves the same effect, and boiling simply offers a visible endpoint without needing a thermometer. Filters and chemical tablets each have their own gaps in pathogen coverage, so boiling remains preferable when possible. Just because water appears clear doesn’t mean it’s free of parasites — appearance alone is no reliable indicator.\nPossible trade-off: The source summarizes the return this way: “Any microbes capable of causing illness through water are killed within seconds at boiling temperature. Boiling for an additional minute simply provides a safety margin for any possible oversight; it isn’t necessary to prolong the process at higher elevations. If boiling isn’t feasible, use a filter or chemical purification tablets instead — each method has its own limitations regarding which pathogens they can eliminate. Even crystal-clear streams and meltwater can harbor parasites.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 美国疾病控制与预防中心. 黄皮书·旅行者的水消毒：「All organisms that may cause illness from drinking water are killed within seconds at boiling temperature」「CDC recommends that travelers boil water for a full minute to account for user variability in identifying boiling points and to add a margin of safety」「Although the boiling point for water decreases with increasing elevation, at common travel elevations the temperature needed to achieve boiling is still well above the temperature required to inactivate enteric pathogens」.: https://www.cdc.gov/yellow-book/hcp/preparing-international-travelers/water-disinfection-for-travelers.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-036 · If a stranger demands money in a remote area, hand over cash, avoid any confrontation, note their features, and call police after escaping ### 36. If a stranger demands money in a remote area, hand over cash, avoid any confrontation, note their features, and call police after escaping\n\n\n- Cost: The cash you have on you. The real challenge is keeping your temper in check.\n- In plain terms: Give him the money, do not fight back, and do not argue. By demanding a few hundred yuan, he is committing robbery — a crime punishable by at least three years up to ten years in prison. If he enters a residence, uses a weapon, or causes serious injury or death, the sentence rises to ten years or more, even life imprisonment or death. If you chase after him and strike him after he has taken the money, that is no longer considered self‑defence. Immediately after escaping, write down his appearance, accent, vehicle license plate, and the direction he fled, then call 110.\n- Benefit: Your life is far more valuable than a few hundred yuan. The offender is committing a serious crime for such a small amount. Article 263 of the Criminal Law states that anyone who robs public or private property by violence, coercion, or other means faces three to ten years in prison plus a fine; aggravating circumstances raise the penalty to ten years or more, even death. Article 20 limits self‑defence to stopping an ongoing unlawful attack; once the robber has taken the money and walked away, any retaliation is no longer justified. After escaping, record his description, speech patterns, vehicle details, and escape route, then call 110.\n- Evidence grade: C\n- Sources: National People's Congress (amended in 2020). Criminal Law (Article 20, Article 263). (Reprinted and integrated text by Beijing Municipal Public Security and Traffic Management Bureau)\n- Notes: The “C” rating reflects the lack of direct literature supporting the principle that “handing over money avoids danger”; the legal text merely outlines the offender’s risks and your boundaries. Never follow an attacker to a secluded spot to “get money,” never reveal your phone password, and never get into his vehicle. This advice is not an invitation to fight or to refrain from calling police; it applies only when you are physically threatened in a remote setting and must first pay to ensure your safety. In contrast, if someone online threatens to release private photos or videos, you must never pay — see Section 8, Item 32 for those cases.\nEvidence C. The “C” rating reflects the lack of direct literature supporting the principle that “handing over money avoids danger”; the legal text merely outlines the offender’s risks and your boundaries. Never follow an attacker to a secluded spot to “get money,” never reveal your phone password, and never get into his vehicle. This advice is not an invitation to fight or to refrain from calling police; it applies only when you are physically threatened in a remote setting and must first pay to ensure your safety. In contrast, if someone online threatens to release private photos or videos, you must never pay — see Section 8, Item 32 for those cases.\nPossible trade-off: The source summarizes the return this way: “Give him the money, do not fight back, and do not argue. By demanding a few hundred yuan, he is committing robbery — a crime punishable by at least three years up to ten years in prison. If he enters a residence, uses a weapon, or causes serious injury or death, the sentence rises to ten years or more, even life imprisonment or death. If you chase after him and strike him after he has taken the money, that is no longer considered self‑defence. Immediately after escaping, write down his appearance, accent, vehicle license plate, and the direction he fled, then call 110.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020 年修正). 刑法（第二十条、第二百六十三条）.: https://jtgl.beijing.gov.cn/jgj/jgxx/flfg/fl/11033925/index.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-037 · If you stumble upon a group fight, walk away immediately — don’t try to break it up, don’t stand around watching, and don’t pick up any weapons on the ground. If you want to call the police, retreat to a safe distance and dial 110. ### 37. If you stumble upon a group fight, walk away immediately — don’t try to break it up, don’t stand around watching, and don’t pick up any weapons on the ground. If you want to call the police, retreat to a safe distance and dial 110.\n\n\n- Cost: No money is required. The hard part is resisting the urge to step in and the temptation to watch from the sidelines. After calling, you might be asked to give a statement later; at most, this takes half a day.\n\n- In plain terms: If you intervene, your actions shift from “trying to calm things down” to “taking part in a fight.” Participating in a group brawl can land you in prison for up to three years; if many people are involved, it happens on a road, or weapons are used, the sentence rises to three to ten years. Watching isn’t worth it either — the more onlookers there are, the messier the scene gets, and you’re more likely to get hurt. The right move is to walk away. If you do want to call the police, step back to a safe spot and dial 110, clearly stating the location, how many people are involved, whether anyone is carrying knives or sticks, and if anyone has collapsed.\n\n- Benefit: Article 292 of the Criminal Law states: “Those who lead or actively take part in group brawls shall be sentenced to up to three years in prison, criminal detention, or surveillance.” If the brawls happen repeatedly, involve many people, have a big social impact, occur in public spaces or on busy roads, or involve weapons, the punishment rises to three to ten years. If such fights cause serious injury or death, perpetrators are charged under laws on intentional injury or homicide. The Public Security Administration Punishment Law also sets penalties: assaulting others brings a detention of five to ten days plus fines of 500 to 1,000 yuan. Group fights handled as hooliganism can lead to up to fifteen days in jail and fines up to 2,000 yuan. Guideline 5 of the “Opinions on Properly Applying Self‑Defence” says unlawful attacks include those aimed at you, at the public, or at others. Guideline 9 adds that if one side starts the fight with excessive force, or continues attacking even after the other side tries to avoid conflict, the responding party is usually considered acting in self‑defence.\n\n- Evidence grade: B\n- Sources: National People's Congress (1997). Criminal Law (Articles 232, 234, 292, 305, 310). ; National People's Congress Standing Committee (2025). Public Security Administration Punishment Law (Revised in 2025, Article 30, 51). ; Supreme People's Court of China, Supreme People's Procuratorate of China, Ministry of Public Security of China (2020). Guidance on the application of the legitimate defense system in accordance with the law (Fa Fa [2020] No. 31, Articles 5, 9). ; National People’s Congress (2018). Criminal Procedure Law (revised in 2018, Articles 62, 110, 111, 193). Full text reproduced by the People’s Procuratorate of Ningxia Hui Autonomous Region \n\n- Notes: This grade is B because part of the consequences are backed by clear legal text, but the advice “walk away and call the police instead of intervening” isn’t directly stated in any official rule — it’s inferred from those statutes and from how group fights are judged. Saying “I was just trying to mediate” isn’t a shield; what matters is whether you actually took part and whom you hit. If an attacker is already down or has fled, chasing them to hit them no longer counts as self‑defence. Legally, you may intervene if you see someone being unilaterally beaten; self‑defence protects not only you but also others. Yet stepping in bare‑handed usually just adds another casualty. Calling for help, recording from afar, and calling police are far more effective. The safest choice here is “don’t intervene, don’t watch.” The benefit of calling 110 mainly helps the victim on the ground; overall, this entry offers one of the lowest net benefits in the book, so you must weigh whether the time investment is worth it. You should know a few key facts first. There is already a legal duty to testify: Article 62 of the Criminal Procedure Law says anyone aware of a case must testify; not calling police doesn’t erase that duty. In cases involving serious injury or death, police can still identify witnesses from surveillance footage, so standing around watching actually makes you more likely to be recorded. Authorities “must keep the identity of anonymous callers confidential” (Article 111). Simply stating the location, number of people, and whether weapons are present is enough — you needn’t stay on the scene. Only if a court summons you to testify without a valid reason and you refuse can you face up to ten days in detention (Article 193); ordinary bystanders rarely reach that point. Not calling police isn’t illegal: Article 110 of the Criminal Procedure Law mentions a “right and duty” without any penalty, and no criminal law punishes ordinary citizens for not reporting what they see, so walking away is perfectly legal. Two actions after walking away would cross the line: helping hide someone or giving false testimony to protect them (Article 310 of the Criminal Law, up to three years; serious cases bring three to ten years); and deliberately giving false testimony when called as a witness (Article 305, up to three years; serious cases up to seven years). Staying silent or telling the truth is fine; fabricating stories is not. If you yourself get caught in a fight, see Section 8, Item 10; if a stranger demands money, see Item 36 of this section; for costs after helping an injured person, see Item 39.\nEvidence B. This grade is B because part of the consequences are backed by clear legal text, but the advice “walk away and call the police instead of intervening” isn’t directly stated in any official rule — it’s inferred from those statutes and from how group fights are judged. Saying “I was just trying to mediate” isn’t a shield; what matters is whether you actually took part and whom you hit. If an attacker is already down or has fled, chasing them to hit them no longer counts as self‑defence. Legally, you may intervene if you see someone being unilaterally beaten; self‑defence protects not only you but also others. Yet stepping in bare‑handed usually just adds another casualty. Calling for help, recording from afar, and calling police are far more effective. The safest choice here is “don’t intervene, don’t watch.” The benefit of calling 110 mainly helps the victim on the ground; overall, this entry offers one of the lowest net benefits in the book, so you must weigh whether the time investment is worth it. You should know a few key facts first. There is already a legal duty to testify: Article 62 of the Criminal Procedure Law says anyone aware of a case must testify; not calling police doesn’t erase that duty. In cases involving serious injury or death, police can still identify witnesses from surveillance footage, so standing around watching actually makes you more likely to be recorded. Authorities “must keep the identity of anonymous callers confidential” (Article 111). Simply stating the location, number of people, and whether weapons are present is enough — you needn’t stay on the scene. Only if a court summons you to testify without a valid reason and you refuse can you face up to ten days in detention (Article 193); ordinary bystanders rarely reach that point. Not calling police isn’t illegal: Article 110 of the Criminal Procedure Law mentions a “right and duty” without any penalty, and no criminal law punishes ordinary citizens for not reporting what they see, so walking away is perfectly legal. Two actions after walking away would cross the line: helping hide someone or giving false testimony to protect them (Article 310 of the Criminal Law, up to three years; serious cases bring three to ten years); and deliberately giving false testimony when called as a witness (Article 305, up to three years; serious cases up to seven years). Staying silent or telling the truth is fine; fabricating stories is not. If you yourself get caught in a fight, see Section 8, Item 10; if a stranger demands money, see Item 36 of this section; for costs after helping an injured person, see Item 39.\nPossible trade-off: The source summarizes the return this way: “If you intervene, your actions shift from “trying to calm things down” to “taking part in a fight.” Participating in a group brawl can land you in prison for up to three years; if many people are involved, it happens on a road, or weapons are used, the sentence rises to three to ten years. Watching isn’t worth it either — the more onlookers there are, the messier the scene gets, and you’re more likely to get hurt. The right move is to walk away. If you do want to call the police, step back to a safe spot and dial 110, clearly stating the location, how many people are involved, whether anyone is carrying knives or sticks, and if anyone has collapsed.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (1997). 刑法（第二百三十二、二百三十四、二百九十二、三百零五、三百一十条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\n全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第三十、五十一条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n最高人民法院、最高人民检察院、公安部 (2020). 关于依法适用正当防卫制度的指导意见（法发〔2020〕31 号，第 5、9 条）.: https://www.court.gov.cn/zixun/xiangqing/251611.html\n全国人大 (2018). 刑事诉讼法（2018 年修订，第六十二、一百一十、一百一十一、一百九十三条）. 宁夏回族自治区人民检察院转载全文: https://www.nx.jcy.gov.cn/zwsy/qwfb/202011/t20201119_608817.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-038 · If you may have been exposed to HIV, get PEP within 72 hours — the sooner, the better ### 38. If you may have been exposed to HIV, get PEP within 72 hours — the sooner, the better\n\n- Cost: A full 28‑day course of PEP can cost thousands of yuan; in most regions it must be paid out‑of‑pocket. You’ll need to rush to a hospital that same night. The hardest part is admitting you might be infected and leaving right away.\n- In plain terms: If you suspect you’ve been exposed to HIV, 72 hours is the hard deadline — ideally you should start PEP within 2 hours. The medication must be taken for 28 consecutive days. After 72 hours this option is no longer available, so don’t wait until the next day to decide.\n- Benefit: The Beijing Municipal Government’s HIV‑prevention outreach defines this as “post‑exposure prophylaxis,” abbreviated PEP. It recommends starting preventive medication “as soon as possible, ideally within 2 hours and no later than 24 hours, but not after 72 hours,” and continuing for 28 days. Beyond 72 hours PEP is not advised. This strict timeline means that acting immediately versus waiting a night can produce completely different outcomes.\n- Evidence grade: B\n- Sources:Beijing Municipal People's Government. Can't tell the difference between before and after? Six questions and six answers to comprehensively understand HIV pre-exposure/post-exposure prophylaxis. ; China CDC Center for STD and AIDS Prevention and Control (2020). Technical Guidelines for HIV Post-Exposure Prophylaxis (Trial). \n- Notes: Where to obtain PEP: any designated HIV‑treatment clinic affiliated with the local Chinese CDC, usually under the Infectious Diseases or STD/HIV department. Many cities now offer 24‑hour clinics; in Chongqing, for example, 29 such clinics operate across 26 districts, 14 of which are open around the clock. Call the local CDC beforehand to find a clinic with PEP on hand — don’t waste time in the emergency room. Situations considered “exposures” include unprotected sex, a broken condom, needle sticks, or blood contact with mucous membranes; only a doctor can decide whether PEP is appropriate. The full 28‑day regimen must be completed; missing doses markedly reduces its effectiveness. Follow‑up testing is required at 4–6 weeks and at 3 months as directed by your physician. This is a remedial measure, not a substitute for regular prevention; for everyday safeguards and testing, see items 30 and 31 in Chapter 1 (consistent condom use and testing after high‑risk encounters).\nEvidence B. Where to obtain PEP: any designated HIV‑treatment clinic affiliated with the local Chinese CDC, usually under the Infectious Diseases or STD/HIV department. Many cities now offer 24‑hour clinics; in Chongqing, for example, 29 such clinics operate across 26 districts, 14 of which are open around the clock. Call the local CDC beforehand to find a clinic with PEP on hand — don’t waste time in the emergency room. Situations considered “exposures” include unprotected sex, a broken condom, needle sticks, or blood contact with mucous membranes; only a doctor can decide whether PEP is appropriate. The full 28‑day regimen must be completed; missing doses markedly reduces its effectiveness. Follow‑up testing is required at 4–6 weeks and at 3 months as directed by your physician. This is a remedial measure, not a substitute for regular prevention; for everyday safeguards and testing, see items 30 and 31 in Chapter 1 (consistent condom use and testing after high‑risk encounters).\nPossible trade-off: The source summarizes the return this way: “If you suspect you’ve been exposed to HIV, 72 hours is the hard deadline — ideally you should start PEP within 2 hours. The medication must be taken for 28 consecutive days. After 72 hours this option is no longer available, so don’t wait until the next day to decide.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 北京市人民政府. 事前、事后分不清？六问六答全面了解艾滋病病毒暴露前/暴露后预防.: https://www.beijing.gov.cn/fuwu/bmfw/jhsyfwzdzx/sjazbr/fakp/202311/t20231110_3299397.html\n中国疾病预防控制中心性病艾滋病预防控制中心 (2020). 艾滋病病毒暴露后预防技术指南（试用）.: https://www.chinacdc.cn/jkyj/crb2/yl/azb/jswj_azb/202410/t20241027_302131.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-039 · After saving someone and getting injured or incurring expenses, first seek compensation from the perpetrator and yibao; then apply for recognition as a person acting in the public interest. ### 39. After saving someone and getting injured or incurring expenses, first seek compensation from the perpetrator and yibao; then apply for recognition as a person acting in the public interest.\n\n\n- Cost: There is no direct expense. However, submitting the application requires paperwork, waiting for approval, and multiple visits — this can take weeks or even months.\n\n- In plain terms: If you get hurt while saving someone, you’re not simply out of luck. Those injured while acting in the public interest should receive treatment first, with costs covered afterward. Medical bills are the responsibility of the perpetrator; if the perpetrator flees or cannot pay, basic medical insurance steps in. Even without a perpetrator, the person you saved is legally obligated to provide reasonable compensation — this is a legal requirement, not a matter of personal generosity. At the same time, you should apply for official recognition as a person acting in the public interest so that any injuries can be treated under workers’ compensation rules.\n\n- Benefit: Article 183 of the Civil Code states: “Anyone who suffers harm while protecting another person’s civil rights is entitled to compensation from the perpetrator; if no perpetrator exists, has fled, or cannot pay, the beneficiary must provide reasonable compensation.” State Council Document No. 39 of 2012 further clarifies how to handle medical care for such individuals. Healthcare facilities must establish a fast-track system based on the principle “treat first, bill later.” Specifically, medical expenses incurred during emergency treatment are the responsibility of the perpetrator or liable party; otherwise, they are covered by basic medical insurance. In cases of death, individuals meeting criteria for martyr status are recognized as such by law; those qualifying as work-related injuries receive a one-time death benefit plus an additional special allowance equal to 40 months of their salary. Injured individuals meeting workers’ compensation criteria receive benefits under the relevant regulations; others have their disability level assessed by civil affairs bureaus to determine appropriate support. Employment-wise, such individuals are prioritized for job assistance programs and placed in public-sector roles when possible. Housing-wise, they are given priority access to subsidized housing or rental assistance.\n\n- Evidence grade: B\n- Sources: National People's Congress (2020). Civil Code (Article 183). ; General Office of the State Council of China forwarded by the Ministry of Civil Affairs of China and other departments (2012). Opinions on strengthening the protection of the rights and interests of courageous personnel (Guobanfa [2012] No. 39). \n\n- Notes: This grade is assigned because national documents clearly define which benefits apply; however, exact amounts of bonuses and detailed application procedures vary by province under local regulations, and these specifics were not verified across all regions in this round. Applications are typically submitted to local police departments or dedicated civil affairs bureaus responsible for recognizing acts of public service. Successful recognition depends on solid evidence: police reports, surveillance footage, witness contact details, and medical records gathered promptly at the scene. Legal aid for such cases is also available free of charge. National standards for death benefits and disability compensation calculations are explained in Sections 15 and 16 of Chapter 19; instructions for obtaining legal aid can be found in Section 3 of Chapter 7.\nEvidence B. This grade is assigned because national documents clearly define which benefits apply; however, exact amounts of bonuses and detailed application procedures vary by province under local regulations, and these specifics were not verified across all regions in this round. Applications are typically submitted to local police departments or dedicated civil affairs bureaus responsible for recognizing acts of public service. Successful recognition depends on solid evidence: police reports, surveillance footage, witness contact details, and medical records gathered promptly at the scene. Legal aid for such cases is also available free of charge. National standards for death benefits and disability compensation calculations are explained in Sections 15 and 16 of Chapter 19; instructions for obtaining legal aid can be found in Section 3 of Chapter 7.\nPossible trade-off: The source summarizes the return this way: “If you get hurt while saving someone, you’re not simply out of luck. Those injured while acting in the public interest should receive treatment first, with costs covered afterward. Medical bills are the responsibility of the perpetrator; if the perpetrator flees or cannot pay, basic medical insurance steps in. Even without a perpetrator, the person you saved is legally obligated to provide reasonable compensation — this is a legal requirement, not a matter of personal generosity. At the same time, you should apply for official recognition as a person acting in the public interest so that any injuries can be treated under workers’ compensation rules.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第一百八十三条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n国务院办公厅转发民政部等部门 (2012). 关于加强见义勇为人员权益保护的意见（国办发〔2012〕39 号）.: https://www.gov.cn/zwgk/2012-07/26/content_2191928.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-040 · Knives, rebar, glass piercing the body – apply pressure around the foreign object to stop bleeding; do not pull it out ### 40. Knives, rebar, glass piercing the body – apply pressure around the foreign object to stop bleeding; do not pull it out\n\n\n- Cost: No cost involved. The hard part is resisting the instinct to “pull it out” and instead staying with the injured person until help arrives.\n- In plain terms: Pulling out the object can cause severe bleeding and makes it harder for doctors to assess the extent of the injury. The correct approach is to call 120, then use your hand or a dressing to apply firm pressure around the object to control bleeding and keep it stable so it doesn’t move. If internal organs are visible through an abdominal wound, do not push them back in; simply cover them with a clean, moist dressing. For chest wounds where air bubbles are escaping, do not seal them with plastic wrap – doing so can cause the lung to collapse.\n- Benefit: The 2025 International First Aid Guidelines from the International Federation of Red Cross and Red Crescent Societies state: “First aiders should apply pressure around any foreign object (such as a knife) that has penetrated the body and keep it stable; do not remove it.” “Never pull any object out of abdominal or chest wounds – doing so can cause severe bleeding and makes it harder to assess the injury.” “Foreign objects embedded in the body should be kept stable; if they move with the pulse, simply hold them gently in place.” “First aiders must not push protruding organs back into the body.” For open chest wounds with active bleeding, “it is acceptable to leave them uncovered, as sealing them may trap air in the chest cavity and cause partial or total lung collapse (pneumothorax).” All penetrating abdominal or chest injuries require immediate emergency care.\n- Evidence grade: B\n- Sources:International Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025, pp. 256–257, 267–268. \n- Notes: This grade is assigned because these actions are widely accepted in official guidelines; however, no randomized trials exist, and it would be unethical to randomly assign patients to “remove” versus “not remove” such objects. The sole exception is when a foreign object blocks the airway and prevents breathing. In such cases, go directly to the emergency triage desk at the hospital and state “penetrating injury.” This falls under the highest priority category – do not wait in line at the registration desk (see Section 24, Item 8). If a penetrating injury occurs, call 120; the ambulance will alert the hospital in advance. For techniques on controlling severe bleeding and applying tourniquets, see Section 12.\nEvidence B. This grade is assigned because these actions are widely accepted in official guidelines; however, no randomized trials exist, and it would be unethical to randomly assign patients to “remove” versus “not remove” such objects. The sole exception is when a foreign object blocks the airway and prevents breathing. In such cases, go directly to the emergency triage desk at the hospital and state “penetrating injury.” This falls under the highest priority category – do not wait in line at the registration desk (see Section 24, Item 8). If a penetrating injury occurs, call 120; the ambulance will alert the hospital in advance. For techniques on controlling severe bleeding and applying tourniquets, see Section 12.\nPossible trade-off: The source summarizes the return this way: “Pulling out the object can cause severe bleeding and makes it harder for doctors to assess the extent of the injury. The correct approach is to call 120, then use your hand or a dressing to apply firm pressure around the object to control bleeding and keep it stable so it doesn’t move. If internal organs are visible through an abdominal wound, do not push them back in; simply cover them with a clean, moist dressing. For chest wounds where air bubbles are escaping, do not seal them with plastic wrap – doing so can cause the lung to collapse.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: International Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025，第 256–257、267–268 页.: https://www.ifrc.org/sites/default/files/2026-03/IFRC%20International%20First%20Aid,%20Resuscitation%20and%20Education%20Guidelines%202025.pdf\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-041 · If a fracture is suspected, don’t move the injured area — keep it supported and apply cold for up to 20 minutes; never try to realign it yourself. ### 41. If a fracture is suspected, don’t move the injured area — keep it supported and apply cold for up to 20 minutes; never try to realign it yourself.\n\n- Cost: No cost involved. Use a stiff board, rolled‑up magazines, or clothing as a splint. Wrap cold items in a cloth before applying them.\n- In plain terms: Any injury to a limb should be treated as a possible fracture at first — being able to stand or move does not rule it out; only an X‑ray can confirm it. Keep the injured part still, supporting it with your hand or using a triangular bandage or rigid splint to hold it in its original position. Apply cold as soon as possible, but never for more than 20 minutes at a time. Do not attempt to realign the bone yourself. For open fractures where bone pierces the skin, first stop any bleeding and cover the wound with a clean dressing; do not push the bone back into place.\n- Benefit: The International Federation of Red Cross and Red Crescent Societies released its 2025 International First Aid Guidelines, which state that “any injury to a limb should be treated as a possible fracture” and “the only reliable way to confirm a fracture is an X‑ray; when in doubt, treat it as a fracture.” The purpose of immobilisation is “to minimise movement and pain.” Cold application “should be limited to 20 minutes at a time to reduce pain; longer exposure can damage the skin.” “For long bones such as the femur, bleeding from the bone itself can be life‑threatening.” Call emergency services if there is significant pain or swelling, signs of shock, a suspected femoral fracture, or obvious deformity of the limb. Only under two specific conditions may a fractured bone be manually realigned on site: first, when help is far away (or resources are limited) and the part of the limb below the angle appears cold and pale, or when the rescuer cannot safely immobilise it for transport; second, only if the rescuer is properly trained. For open fractures, the priority is stopping bleeding and preventing infection.\n- Evidence grade: B\n- Sources:International Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025, pp. 301–302. \n- Notes: This grade B rating reflects that these practices are widely accepted. There is only one older study supporting the use of traction immobilisation for femoral fractures before hospital care; its reliability is low, yet it shows modest benefits such as reduced blood loss within 24 hours, shorter hospital stays, and no meaningful difference in mortality or complications. No evidence exists regarding whether early realignment yields any advantage over simple immobilisation. Three common misconceptions should be corrected: being able to walk does not rule out a fracture; cold alone — not alternating hot and cold — is appropriate; and sprains do not “work themselves out” with movement; rest is essential. For elderly patients with suspected fractures after a fall, refer to item 2 for handling precautions. Swelling of one leg after casting or bed rest may indicate a clot; see item 11 for details. Information on disability assessment and eligibility for a disability certificate after treatment can be found in section 24, items 10 and 11.\nEvidence B. This grade B rating reflects that these practices are widely accepted. There is only one older study supporting the use of traction immobilisation for femoral fractures before hospital care; its reliability is low, yet it shows modest benefits such as reduced blood loss within 24 hours, shorter hospital stays, and no meaningful difference in mortality or complications. No evidence exists regarding whether early realignment yields any advantage over simple immobilisation. Three common misconceptions should be corrected: being able to walk does not rule out a fracture; cold alone — not alternating hot and cold — is appropriate; and sprains do not “work themselves out” with movement; rest is essential. For elderly patients with suspected fractures after a fall, refer to item 2 for handling precautions. Swelling of one leg after casting or bed rest may indicate a clot; see item 11 for details. Information on disability assessment and eligibility for a disability certificate after treatment can be found in section 24, items 10 and 11.\nPossible trade-off: The source summarizes the return this way: “Any injury to a limb should be treated as a possible fracture at first — being able to stand or move does not rule it out; only an X‑ray can confirm it. Keep the injured part still, supporting it with your hand or using a triangular bandage or rigid splint to hold it in its original position. Apply cold as soon as possible, but never for more than 20 minutes at a time. Do not attempt to realign the bone yourself. For open fractures where bone pierces the skin, first stop any bleeding and cover the wound with a clean dressing; do not push the bone back into place.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: International Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025，第 301–302 页.: https://www.ifrc.org/sites/default/files/2026-03/IFRC%20International%20First%20Aid,%20Resuscitation%20and%20Education%20Guidelines%202025.pdf\nNational Institute for Health and Care Excellence (2011). Hip fracture: management. NICE guideline CG124，第 1.1.1 条.: https://www.nice.org.uk/guidance/cg124/chapter/Recommendations\nNational Institute for Health and Care Excellence (2016). Fractures (non-complex): assessment and management. NICE guideline NG38，第 1.2.3 条.: https://www.nice.org.uk/guidance/ng38/chapter/Recommendations\nMallee WH 等 (2015). Computed tomography versus magnetic resonance imaging versus bone scintigraphy for clinically suspected scaphoid fractures in patients with negative plain radiographs. Cochrane Database of Systematic Reviews.: https://doi.org/10.1002/14651858.CD010023.pub2\nTaljanovic MS 等, Expert Panel on Musculoskeletal Imaging (2019). ACR Appropriateness Criteria: Acute Trauma to the Knee，Variant 3. American College of Radiology.: https://acsearch.acr.org/docs/69419/Narrative/\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-042 · After sexual assault, go to a safe place and call 110; do not shower, wash clothes, or tidy the room before a medical exam, and visit a hospital within 72 hours. ### 42. After sexual assault, go to a safe place and call 110; do not shower, wash clothes, or tidy the room before a medical exam, and visit a hospital within 72 hours.\n\n- Cost: Calling the police costs nothing. Emergency contraceptives are over-the-counter medicines available at any pharmacy. Post-exposure prophylaxis treatment costs over a thousand yuan per course; whether it is needed must be decided by a doctor — see item 38 in this section regarding obtaining PEP within 72 hours. The real challenge is that it is extremely hard to speak up at the moment, and many victims simply want to take a shower right away.\n- In plain terms: Physical traces on the body, on clothing, and in the room are the most crucial evidence for identifying the perpetrator. Therefore, avoid showering, washing clothes, or cleaning the area before a medical exam, and call 110 as soon as possible. Emergency contraceptives are readily available at pharmacies and work best when taken early. Within 72 hours, visit a hospital so a doctor can determine if PEP is necessary.\n- Benefit: Prosecutors from the Beijing People’s Procuratorate state: “Whether minors or adults, anyone who experiences sexual assault should call 110 immediately.” Prompt reporting and medical care “allow investigators to examine the scene, collect physical evidence, and preserve proof in a timely manner.” A sexual assault prevention guide published by the Guizhou Provincial Civil Affairs Bureau and reprinted by People’s Daily advises: “If sexual assault occurs, preserving evidence is the top priority.” It recommends keeping “body fluids, hair, skin cells, and communication records” and warns that “after an assault, one must not shower, wash clothes, tidy the room, or throw anything away.” In cases involving acquaintances, preserving call logs and messages is essential; any threats or attempts at bribery by the perpetrator must also be documented. The Xicheng District Procuratorate in Beijing adds: “Try not to shower before undergoing a physical examination.” WHO notes that emergency contraception may be used “when a woman has been sexually assaulted without effective contraceptive protection,” recommending its use within five days for maximum effectiveness. Emergency contraceptive pills containing levonorgestrel have a pregnancy rate of 1.2% to 2.1% among users; in China, such pills are sold over the counter. According to the Wuhan Health Commission, “the sooner these pills are taken after unprotected intercourse — ideally within 72 hours — the better they prevent pregnancy.” PEP for HIV should be taken within two hours if possible, and no later than 72 hours.\n- Evidence grade: B\n- Sources: Beijing Municipal People's Procuratorate (2024). Fayan Drama - Watch "The Prosecutor of the Nine Parts" How should minors protect themselves in the face of illegal infringement? (Reprinted from China Central Radio and Television Station, Voice of China). ; Guizhou Provincial Department of Civil Affairs (2024). Minors Sexual Assault Prevention Manual, parents and children please check it out! (Reprinted from People’s Daily). ; People’s Procuratorate of Xicheng District, Beijing (2018). Why are they no longer silent…. ; World Health Organization (2021). Emergency Contraception (Fact Sheet). ; Wuhan Municipal Health Commission (2020). Safe and reasonable use of emergency contraception. ; Beijing Municipal People’s Government. Can’t tell the difference between before and after? Six questions and six answers to comprehensively understand HIV pre-exposure/post-exposure prophylaxis. \n- Notes: This grade is assigned because these recommendations stem from official law‑enforcement experience and medical guidance; there are no statistics showing exactly how much they raise conviction rates. The main beneficiaries are the victim herself and her family. The 72‑hour window for emergency contraception reflects China’s product labeling; WHO states that it remains effective up to five days, though earlier use is preferable. These pills have no effect if pregnancy has already occurred. When reporting to police, provide a truthful account without exaggeration or concealment. Any attempts by the perpetrator to settle privately, pay compensation, or threaten you must be documented and never deleted. You may decide to wait before calling police, but be aware that evidence deteriorates over time. Regardless of whether you call police, seek medical care within the stipulated timeframe. Recordings related to this topic are discussed in item 41 of section 8. If the perpetrator later uses photos or police reports to blackmail you, this also constitutes a crime — see item 32 of section 8. If a friend experiences sexual assault, accompany her to report it and to the hospital; do not suggest she shower or rest first.\nEvidence B. This grade is assigned because these recommendations stem from official law‑enforcement experience and medical guidance; there are no statistics showing exactly how much they raise conviction rates. The main beneficiaries are the victim herself and her family. The 72‑hour window for emergency contraception reflects China’s product labeling; WHO states that it remains effective up to five days, though earlier use is preferable. These pills have no effect if pregnancy has already occurred. When reporting to police, provide a truthful account without exaggeration or concealment. Any attempts by the perpetrator to settle privately, pay compensation, or threaten you must be documented and never deleted. You may decide to wait before calling police, but be aware that evidence deteriorates over time. Regardless of whether you call police, seek medical care within the stipulated timeframe. Recordings related to this topic are discussed in item 41 of section 8. If the perpetrator later uses photos or police reports to blackmail you, this also constitutes a crime — see item 32 of section 8. If a friend experiences sexual assault, accompany her to report it and to the hospital; do not suggest she shower or rest first.\nPossible trade-off: The source summarizes the return this way: “Physical traces on the body, on clothing, and in the room are the most crucial evidence for identifying the perpetrator. Therefore, avoid showering, washing clothes, or cleaning the area before a medical exam, and call 110 as soon as possible. Emergency contraceptives are readily available at pharmacies and work best when taken early. Within 72 hours, visit a hospital so a doctor can determine if PEP is necessary.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 北京市人民检察院 (2024). 法眼看剧丨看《九部的检察官》 未成年人面对不法侵害该如何保护自己？（转载中央广播电视总台中国之声）.: https://www.bjjc.gov.cn/c/bjoweb/mtbg1/75046.jhtml\n贵州省民政厅 (2024). 未成年人防性侵手册，请家长孩子查收！（转载人民日报）.: https://mzt.guizhou.gov.cn/xwzx/mzyw/202407/t20240723_85145012.html\n北京市西城区人民检察院 (2018). 她们为什么不再沉默…….: https://www.bjjc.gov.cn/c/xicheng/xjjsl/320654084.jhtml\n世界卫生组织 (2021). 紧急避孕（实况报道）.: https://www.who.int/zh/news-room/fact-sheets/detail/emergency-contraception\n武汉市卫生健康委员会 (2020). 安全合理使用紧急避孕药.: https://wjw.wuhan.gov.cn/ztzl_28/fyjkkp/szjk/202010/t20201009_1461161.shtml\n北京市人民政府. 事前、事后分不清？六问六答全面了解艾滋病病毒暴露前/暴露后预防.: https://www.beijing.gov.cn/fuwu/bmfw/jhsyfwzdzx/sjazbr/fakp/202311/t20231110_3299397.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-043 · When a baby under 1 year is choking and cannot cry out, alternate 5 back blows (face-down) and 5 chest thrusts — never press the belly ### 43. When a baby under 1 year is choking and cannot cry out, alternate 5 back blows (face-down) and 5 chest thrusts — never press the belly\n\n- Cost: No cost. Watch a demonstration once or take a short infant first-aid class — a few minutes to half a day. The hard part is staying calm enough to turn the baby face-down on your forearm.\n- In plain terms: If the child can still cough or cry audibly, let them cough while you watch closely. If they cannot cry, their face turns blue, call 120, lay the baby face-down on your forearm, and give 5 back blows with the heel of your hand between the shoulder blades. If that fails, roll them over and give 5 quick thrusts on the center of the chest. Keep alternating — never push on the belly. If the baby becomes unresponsive, switch to CPR.\n- Benefit: The American Heart Association and American Academy of Pediatrics issued 2025 pediatric basic life support guidance. It states that choking (for example, an object blocking the airway) “is a leading cause of death in infants and children.” Liquids are what infants most often aspirate. Mild obstruction: still coughing or making sounds — let the child cough while you monitor for worsening. Severe obstruction: weak cough or none, cannot cry, cyanosis — call emergency services first, then “repeat cycles of 5 back blows and 5 chest thrusts until the object is expelled or the infant becomes unresponsive.” Abdominal thrusts are not recommended for infants because they can injure internal organs. Chest thrusts are now taught with the heel of one hand because it achieves greater depth than the old two-finger method. When the infant is unresponsive, start CPR with compressions first; do not check a pulse. Remove only visible objects before giving breaths. The guideline explicitly says “do not perform blind finger sweeps.” The International Federation of Red Cross and Red Crescent Societies 2025 international first-aid guidance uses the same sequence: up to 5 firm back blows between the shoulder blades, then turn the infant and give up to 5 chest thrusts, then call emergency services if needed. Its chest-thrust technique uses a two-thumb encircling grip. The Fujian Provincial Red Cross emergency-care training center describes “5 back blows + 5 chest thrusts” for infants under 1 year: hold the infant prone on the forearm with the head lower than the trunk for back blows.\n- Evidence grade: B\n- Sources:Joyner BL et al. (2025). Part 6: Pediatric Basic Life Support: 2025 American Heart Association and American Academy of Pediatrics Guidelines for Cardiopulmonary Resuscitation and Emergency Cardiovascular Care. Circulation 152(suppl 2):S424–S447. , full text at ; International Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025, pp. pp. 238–240. ; Fuzhou Municipal Health Commission (2026). Heimlich maneuver updated. \n- Notes: Rated B because support comes mainly from case reports, with no “how many fewer deaths if you follow this” figure. Benefit is rated large by judgment: a fully blocked airway can stop an infant’s heart within minutes. The main beneficiaries are your own children. For children 1 year and older and adults, use abdominal thrusts; see item 26 in this section (choking: back blows plus abdominal thrusts). Chest-thrust hand position differs across sources: the U.S. guideline and newer Chinese Red Cross training use one-hand heel; IFRC uses two thumbs; older courses used two fingers. The 2025 U.S. guideline dropped two-finger compressions because depth was inadequate. Any of these beats doing nothing. Even after the object is expelled, seek medical care — fragments may remain in the lungs. Keep coins and small toys out of reach. If the baby is unresponsive, see item 44 in this section (infant CPR).\nEvidence B. Rated B because support comes mainly from case reports, with no “how many fewer deaths if you follow this” figure. Benefit is rated large by judgment: a fully blocked airway can stop an infant’s heart within minutes. The main beneficiaries are your own children. For children 1 year and older and adults, use abdominal thrusts; see item 26 in this section (choking: back blows plus abdominal thrusts). Chest-thrust hand position differs across sources: the U.S. guideline and newer Chinese Red Cross training use one-hand heel; IFRC uses two thumbs; older courses used two fingers. The 2025 U.S. guideline dropped two-finger compressions because depth was inadequate. Any of these beats doing nothing. Even after the object is expelled, seek medical care — fragments may remain in the lungs. Keep coins and small toys out of reach. If the baby is unresponsive, see item 44 in this section (infant CPR).\nPossible trade-off: The source summarizes the return this way: “If the child can still cough or cry audibly, let them cough while you watch closely. If they cannot cry, their face turns blue, call 120, lay the baby face-down on your forearm, and give 5 back blows with the heel of your hand between the shoulder blades. If that fails, roll them over and give 5 quick thrusts on the center of the chest. Keep alternating — never push on the belly. If the baby becomes unresponsive, switch to CPR.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Joyner BL 等 (2025). Part 6: Pediatric Basic Life Support: 2025 American Heart Association and American Academy of Pediatrics Guidelines for Cardiopulmonary Resuscitation and Emergency Cardiovascular Care. Circulation 152(suppl 2):S424–S447.: https://doi.org/10.1161/CIR.0000000000001370\nInternational Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025，第 238–240 页.: https://www.ifrc.org/sites/default/files/2026-03/IFRC%20International%20First%20Aid,%20Resuscitation%20and%20Education%20Guidelines%202025.pdf\n福州市卫生健康委员会 (2026). 海姆立克急救法更新了.: https://www.fuzhou.gov.cn/zgfzzt/swjw/fzwj/jkkp/202601/t20260108_5268351.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 13-044 · If a baby under 1 is unresponsive and not breathing normally, call 120 on speakerphone and perform infant CPR: 30 compressions, then 2 breaths ### 44. If a baby under 1 is unresponsive and not breathing normally, call 120 on speakerphone and perform infant CPR: 30 compressions, then 2 breaths\n\n- Cost: No cost. Infant CPR takes one hands-on class, half a day to a full day. The hard parts are sealing your mouth over the infant’s mouth and nose for breaths and pressing firmly enough.\n- In plain terms: No response to foot stimulation and no normal breathing — call 120 on speakerphone and do not stop. Encircle the chest with both hands and compress with two thumbs; if you cannot encircle, use the heel of one hand, about 4 cm (1.5 inches) deep, about 2 compressions per second. After every 30 compressions, give 2 breaths covering mouth and nose. Most infant cardiac arrests start with breathing failure; CPR that includes breaths improves survival.\n- Benefit: The American Heart Association and American Academy of Pediatrics 2025 pediatric basic life support guideline states that respiratory problems remain the main cause of cardiac arrest in infants and children. Among infants with out-of-hospital cardiac arrest, only 6.6% survive to hospital discharge. For an unresponsive infant or child with abnormal breathing and no signs of life, “CPR should be started immediately” without checking a pulse. Compression depth is at least one-third of the anteroposterior chest diameter; for infants, “about 1.5 inches (4 cm).” Rate 100 to 120 per minute. One rescuer: 30 compressions then 2 breaths. Two rescuers: 15 compressions then 2 breaths. Use one-hand heel or two-thumb encircling compressions; if encircling is not possible, use heel of one hand. Two-finger compression has been removed because depth was inadequate. The guideline also states that for out-of-hospital pediatric cardiac arrest, adding ventilations to compressions improves survival. A U.S. registry of 3,900 children under 18 with out-of-hospital cardiac arrest found 59.4% were infants. Bystander CPR was associated with an adjusted hospital discharge survival of 13.2% versus 9.5% without CPR; adjusted OR 1.57 (about 57% higher odds of survival), 95% CI 1.25–1.96. Among infants, CPR with breaths was linked to higher survival and better neurological recovery; compression-only outcomes were similar to no CPR. IFRC 2025 guidance: check responsiveness by picking up the infant or flicking the foot. If alone, call emergency services on speakerphone. If no phone allows simultaneous calling, perform 1 minute of CPR before calling. A popular-science article from the Capital Institute of Pediatrics, republished by the Beijing Municipal Health Commission, states: “If only 1 person is present, perform 2 minutes of CPR before calling 120.” Compression depth “4 cm for infants.” Mouth-to-mouth-nose for breaths under 1 year.\n- Evidence grade: B\n- Sources:Joyner BL et al. (2025). Part 6: Pediatric Basic Life Support: 2025 American Heart Association and American Academy of Pediatrics Guidelines for Cardiopulmonary Resuscitation and Emergency Cardiovascular Care. Circulation 152(suppl 2):S424–S447. , full text at ; Naim MY et al. (2017). Association of Bystander Cardiopulmonary Resuscitation With Overall and Neurologically Favorable Survival After Pediatric Out-of-Hospital Cardiac Arrest in the United States: A Report From the Cardiac Arrest Registry to Enhance Survival Surveillance Registry. JAMA Pediatrics 171(2):133–141. ; International Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025, pp. 186–188. ; Capital Institute of Pediatrics (2022). [Pediatrics from the Institute of Pediatrics] Cardiopulmonary resuscitation: essential first aid knowledge for parents (reprinted by Beijing Municipal Health Commission). ; European Resuscitation Council (2025). ERC Guidelines 2025 for the lay public (Chapter Paediatric Basic Life Support). \n- Notes: Rated B because survival figures come from registry studies with recording bias, pooled across all children; infant-only discharge numbers were not given in the summary. Benefit is rated large from the pooled figures: discharge survival 9.5% to 13.2%, a relative increase of about 40%. Main beneficiaries are your own children. Three differences from item 1 in this section (hard chest compressions for adults): infants need breaths — compression-only works poorly; use two thumbs or one heel at about 4 cm, not stacked adult hands; if you cannot call while compressing, start CPR before calling. How long to compress before calling varies: Capital Institute of Pediatrics and the U.S. single-rescuer flow say 2 minutes; IFRC says 1 minute. Speakerphone removes the trade-off. The European Resuscitation Council teaches 5 breaths first then compressions; the U.S. guideline compressions first — both beat doing nothing. Older Chinese courses taught two-finger compression; the 2025 U.S. guideline removed it. For choking, look in the mouth before breaths and remove only visible objects; see item 43 (infant choking).\nEvidence B. Rated B because survival figures come from registry studies with recording bias, pooled across all children; infant-only discharge numbers were not given in the summary. Benefit is rated large from the pooled figures: discharge survival 9.5% to 13.2%, a relative increase of about 40%. Main beneficiaries are your own children. Three differences from item 1 in this section (hard chest compressions for adults): infants need breaths — compression-only works poorly; use two thumbs or one heel at about 4 cm, not stacked adult hands; if you cannot call while compressing, start CPR before calling. How long to compress before calling varies: Capital Institute of Pediatrics and the U.S. single-rescuer flow say 2 minutes; IFRC says 1 minute. Speakerphone removes the trade-off. The European Resuscitation Council teaches 5 breaths first then compressions; the U.S. guideline compressions first — both beat doing nothing. Older Chinese courses taught two-finger compression; the 2025 U.S. guideline removed it. For choking, look in the mouth before breaths and remove only visible objects; see item 43 (infant choking).\nPossible trade-off: The source summarizes the return this way: “No response to foot stimulation and no normal breathing — call 120 on speakerphone and do not stop. Encircle the chest with both hands and compress with two thumbs; if you cannot encircle, use the heel of one hand, about 4 cm (1.5 inches) deep, about 2 compressions per second. After every 30 compressions, give 2 breaths covering mouth and nose. Most infant cardiac arrests start with breathing failure; CPR that includes breaths improves survival.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Joyner BL 等 (2025). Part 6: Pediatric Basic Life Support: 2025 American Heart Association and American Academy of Pediatrics Guidelines for Cardiopulmonary Resuscitation and Emergency Cardiovascular Care. Circulation 152(suppl 2):S424–S447.: https://doi.org/10.1161/CIR.0000000000001370\nNaim MY 等 (2017). Association of Bystander Cardiopulmonary Resuscitation With Overall and Neurologically Favorable Survival After Pediatric Out-of-Hospital Cardiac Arrest in the United States: A Report From the Cardiac Arrest Registry to Enhance Survival Surveillance Registry. JAMA Pediatrics 171(2):133–141.: https://doi.org/10.1001/jamapediatrics.2016.3643\nInternational Federation of Red Cross and Red Crescent Societies (2025). International First Aid, Resuscitation and Education Guidelines 2025，第 186–188 页.: https://www.ifrc.org/sites/default/files/2026-03/IFRC%20International%20First%20Aid,%20Resuscitation%20and%20Education%20Guidelines%202025.pdf\n首都儿科研究所 (2022). 【儿研所儿医说】心肺复苏：爸妈必备的急救知识（北京市卫生健康委员会转载）.: https://wjw.beijing.gov.cn/bmfw_20143/jkzs/jksh/202210/t20221017_2837684.html\nEuropean Resuscitation Council (2025). ERC Guidelines 2025 for the lay public（Paediatric Basic Life Support 一章）.: https://www.erc.edu/media/p5ymaeej/gl2025_layperson_book_ipdf-v11-e.pdf\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/13-%E7%B4%A7%E6%80%A5%E6%83%85%E5%86%B5.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 14-001 · Enable two-factor authentication on email, payment, and social accounts; prioritize phone pop-ups over SMS codes ### 1. Enable two-factor authentication on email, payment, and social accounts; prioritize phone pop-ups over SMS codes\n\n- Cost: No cost involved. Each account takes just two to three minutes to set up once.\n- In plain terms: Two-factor authentication means an extra verification step beyond the password when logging in. Using a pop-up prompt on your phone that requires a single tap to confirm blocks over 90% of phishing and account theft attempts. In contrast, older verification methods such as answering questions like “Where did you log in last time?” or “What is your backup email?” only block around 10% of such attacks.\n- Benefit: Google analyzed 350,000 real-world account hijacking attempts. For authentication methods relying on device verification — such as phone pop-ups or physical security keys — over 94% of phishing-related hijacking attempts and 100% of automated hijacking attempts were prevented. These automated attempts involve bots using leaked passwords to try logging into accounts in bulk. For verification based on answering personal questions, only 10% of phishing attempts and 73% of automated attempts were blocked.\n- Evidence grade: A\n- Notes: The same study also found that these verification methods occasionally block legitimate users from accessing their accounts. 52% of real users failed to log in on their first try. However, 97% of them eventually gained access. It is recommended to enable this feature on email accounts first, as most other accounts allow password recovery via email.\n- Sources:Doerfler P, Thomas K, Marincenko M, et al. (2019). Evaluating Login Challenges as a Defense Against Account Takeover. The World Wide Web Conference (WWW '19). \nEvidence A. The same study also found that these verification methods occasionally block legitimate users from accessing their accounts. 52% of real users failed to log in on their first try. However, 97% of them eventually gained access. It is recommended to enable this feature on email accounts first, as most other accounts allow password recovery via email.\nPossible trade-off: The source summarizes the return this way: “Two-factor authentication means an extra verification step beyond the password when logging in. Using a pop-up prompt on your phone that requires a single tap to confirm blocks over 90% of phishing and account theft attempts. In contrast, older verification methods such as answering questions like “Where did you log in last time?” or “What is your backup email?” only block around 10% of such attacks.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Doerfler P, Thomas K, Marincenko M, et al. (2019). Evaluating Login Challenges as a Defense Against Account Takeover. The World Wide Web Conference (WWW '19).: https://doi.org/10.1145/3308558.3313481\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 14-002 · Use a unique password solely for your email ### 2. Use a unique password solely for your email\n\n- Cost: No cost involved. Storing it in a password manager eliminates the need to memorize it. The real challenge lies in breaking the old habit of reusing one password across multiple sites.\n- In plain terms: If a password you use elsewhere gets stolen, attackers can use it to log straight into your email account. Once they gain access to your email, they can reset passwords for any other accounts linked to it. Therefore, your email password must be unique and never reused anywhere else.\n- Benefit: Credential stuffing is one of the easiest attack methods: attackers simply test stolen passwords against other accounts. If your email password is compromised, all accounts that rely on it for password recovery become vulnerable too. The US Cybersecurity and Infrastructure Security Agency recommends using a distinct, strong password of at least 16 characters for every account, and storing it via a password manager.\n- Evidence grade: C\n- Notes: If you struggle to memorize passwords, use the built-in password manager in your web browser. It stores passwords for each site for you, which is far safer than reusing the same password everywhere. Avoid saving passwords in WeChat favorites or note-taking apps.\n- Sources:US CISA. Use Strong Passwords. \nEvidence C. If you struggle to memorize passwords, use the built-in password manager in your web browser. It stores passwords for each site for you, which is far safer than reusing the same password everywhere. Avoid saving passwords in WeChat favorites or note-taking apps.\nPossible trade-off: The source summarizes the return this way: “If a password you use elsewhere gets stolen, attackers can use it to log straight into your email account. Once they gain access to your email, they can reset passwords for any other accounts linked to it. Therefore, your email password must be unique and never reused anywhere else.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: US CISA. Use Strong Passwords.: https://www.cisa.gov/secure-our-world/use-strong-passwords\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 14-003 · Set a screen lock on your phone and a PIN for the SIM card ### 3. Set a screen lock on your phone and a PIN for the SIM card\n\n- Cost: No cost at all. You only need to set the screen lock and the SIM PIN once each.\n- In plain terms: The SIM card is that tiny card inside your phone that receives SMS verification codes. If your phone gets lost, a finder can remove the card and insert it into another phone to receive those codes, then reset all your accounts one by one. Setting a PIN on the SIM card means that whenever the card is moved to another phone, the user must enter that PIN before the phone can be used — effectively blocking that path.\n- Benefit: Without a SIM PIN, a finder can easily move your SIM card to another phone, receive verification codes, and reset all your accounts. With a PIN in place, that entire process is prevented, keeping your accounts safe even if your phone is lost.\n- Evidence grade: C\n- Notes: You can set the SIM PIN under “SIM card lock” in your phone settings. The default factory codes are usually 1234 or 0000. If you enter the wrong code three times in a row, you’ll need the PUK code provided by your carrier to unlock it. After setting the PIN, be sure to write it down somewhere safe.\n- Sources: author’s experience, no direct literature\nEvidence C. You can set the SIM PIN under “SIM card lock” in your phone settings. The default factory codes are usually 1234 or 0000. If you enter the wrong code three times in a row, you’ll need the PUK code provided by your carrier to unlock it. After setting the PIN, be sure to write it down somewhere safe.\nPossible trade-off: The source summarizes the return this way: “The SIM card is that tiny card inside your phone that receives SMS verification codes. If your phone gets lost, a finder can remove the card and insert it into another phone to receive those codes, then reset all your accounts one by one. Setting a PIN on the SIM card means that whenever the card is moved to another phone, the user must enter that PIN before the phone can be used — effectively blocking that path.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 作者经验，无直接文献\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 14-004 · Follow these steps if you lose your phone: block the SIM card, remotely lock it, change passwords, file a police report, and freeze your bank cards if needed. ### 4. Follow these steps if you lose your phone: block the SIM card, remotely lock it, change passwords, file a police report, and freeze your bank cards if needed.\n\n- Cost: No cost involved. Completing all steps takes just a few minutes.\n- In plain terms: The order of actions matters more than speed. First, block the SIM card to cut off access to verification codes. Next, remotely lock the phone. Then, use a computer to change your email and payment passwords. After that, file a police report to obtain a receipt. Finally, freeze your bank cards as needed. Even if you’re using someone else’s phone, you can still call your carrier to block the SIM card.\n- Benefit: Following the correct sequence is more important than acting quickly. Step one is blocking the SIM card, which severs the main channel for verification codes. Step two involves remotely locking the phone and erasing all its contents. Step three requires changing your email and payment passwords from a computer. Step four is filing a police report to get a receipt. Finally, freeze your bank cards if necessary. The Federal Communications Commission also advises that even if you believe you merely misplaced your phone, you should still remotely lock it. If it’s stolen, file a police report immediately, providing the phone’s model and IMEI number, and inform your carrier right away.\n- Evidence grade: C\n- Notes: Save the customer service numbers for all three major carriers in advance: China Mobile at 10086, China Unicom at 10010, and China Telecom at 10000. Also note the city where you registered your phone number, as customer service agents will ask for this information. You can still call carrier hotlines from someone else’s phone to block your SIM card.\n- Sources: US FCC. Protect Your Smart Device. ; The sequence of steps is based on the author’s experience; see section 7 for a replacement ID card, and section 8 about credit information for fake loans.\nEvidence C. Save the customer service numbers for all three major carriers in advance: China Mobile at 10086, China Unicom at 10010, and China Telecom at 10000. Also note the city where you registered your phone number, as customer service agents will ask for this information. You can still call carrier hotlines from someone else’s phone to block your SIM card.\nPossible trade-off: The source summarizes the return this way: “The order of actions matters more than speed. First, block the SIM card to cut off access to verification codes. Next, remotely lock the phone. Then, use a computer to change your email and payment passwords. After that, file a police report to obtain a receipt. Finally, freeze your bank cards as needed. Even if you’re using someone else’s phone, you can still call your carrier to block the SIM card.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: US FCC. Protect Your Smart Device.: https://www.fcc.gov/consumers/guides/protect-your-mobile-device\n步骤顺序是作者经验\n补办身份证见第 7 节，冒名贷款见第 8 节关于征信的一条\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 14-005 · If your card is fraudulently used, report it and freeze the card first, then demand compensation from the bank: proving “you made the transaction” is the bank’s responsibility ### 5. If your card is fraudulently used, report it and freeze the card first, then demand compensation from the bank: proving “you made the transaction” is the bank’s responsibility\n\n\n- Cost: No cost at all. As soon as you notice anything suspicious on your card statements, immediately report it and freeze the card. Keep all records: police reports, freeze confirmations, and transaction notifications from the bank. If the card is still in your possession, make a small inquiry or deposit nearby to create a record proving you had the card with you at the time of the fraud. The hardest part is resisting the urge to argue with customer service first — always freeze the card first.\n\n- In plain terms: If someone fraudulently uses your card, you don’t have to prove “this wasn’t me.” Instead, it’s the bank’s duty to prove the transaction was made by you. If they can’t, they must compensate you. This only applies if you report and freeze the card right away. Delaying this step means you’ll bear any additional losses that occur afterward.\n\n- Benefit: Supreme Court rulings clearly define who must provide evidence. If you claim the transaction resulted from counterfeit card fraud or online fraud, you must first gather proof — such as official legal documents, records showing where the card was physically located at the time, transaction logs, notifications, police reports, and freeze confirmations. Conversely, if the issuing bank or any third‑party payment service insists the transaction was authorized by you, they must produce evidence to support that claim. If, after you notify the bank, it fails to verify the transaction promptly or to preserve transaction records and surveillance footage, the bank bears the consequences of lacking proof. Once proven, debit‑card holders may demand full reimbursement of stolen funds plus compensation for any losses; credit‑card users may request a refund of all unauthorized charges, interest, and penalties, and courts will reject any demand that the cardholder repay those amounts. You may also ask the bank to promptly remove any resulting negative credit entries (effective 25 May 2021).\n\n- Evidence grade: A\n\n- Notes: There are two situations where you remain liable. First, if you fail to protect your card, PIN, or verification codes — in other words, if you neglect your duty to safeguard them — you’ll bear part of the loss. Keep your PIN secret and never share verification codes (see Item 1; two‑factor authentication via phone alerts is preferred). Second, if you delay reporting and freezing the card, any extra losses incurred afterward are your responsibility. Hence, the very first step is always to freeze the card — don’t waste time arguing with customer service first. These rules also apply to third‑party payment services. If such a service advertises “immediate compensation” with clear terms, you may demand payment from them. If you were tricked into transferring money, that falls under a separate procedure; see Item 8.2: call 110 or 96110 immediately to request a stop‑payment order.\n- Sources:Supreme People's Court of China (2021). Provisions on Several Issues Concerning the Trial of Bank Card Civil Dispute Cases (Articles 4, 5, 7, 14, and 15). \nEvidence A. There are two situations where you remain liable. First, if you fail to protect your card, PIN, or verification codes — in other words, if you neglect your duty to safeguard them — you’ll bear part of the loss. Keep your PIN secret and never share verification codes (see Item 1; two‑factor authentication via phone alerts is preferred). Second, if you delay reporting and freezing the card, any extra losses incurred afterward are your responsibility. Hence, the very first step is always to freeze the card — don’t waste time arguing with customer service first. These rules also apply to third‑party payment services. If such a service advertises “immediate compensation” with clear terms, you may demand payment from them. If you were tricked into transferring money, that falls under a separate procedure; see Item 8.2: call 110 or 96110 immediately to request a stop‑payment order.\nPossible trade-off: The source summarizes the return this way: “If someone fraudulently uses your card, you don’t have to prove “this wasn’t me.” Instead, it’s the bank’s duty to prove the transaction was made by you. If they can’t, they must compensate you. This only applies if you report and freeze the card right away. Delaying this step means you’ll bear any additional losses that occur afterward.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 最高人民法院 (2021). 关于审理银行卡民事纠纷案件若干问题的规定（第四、五、七、十四、十五条）.: https://www.court.gov.cn/fabu/xiangqing/304771.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 14-006 · Periodically check the devices logged into your account and any authorized apps, then remove the ones you no longer use ### 6. Periodically check the devices logged into your account and any authorized apps, then remove the ones you no longer use\n\n- Cost: No cost at all. It only takes a few minutes each time. The hard part is that there’s no reminder — you have to remember to do it yourself.\n- In plain terms: “Logged-in devices” refer to the phones and computers that can still access your account right now. Account thieves often lie low for a while before making their move. If you see any unfamiliar devices on the list, or third-party apps you no longer use still linked to your account, log out from all devices and change your password right away.\n- Benefit: Account theft rarely happens instantly — attackers usually spend some time lurking first. The list of logged-in devices shows all phones and computers currently able to access your account, while the list of authorized apps shows all third-party services you’ve given permission to log in using your account. Any unknown devices or unused third-party apps on these lists are the easiest clues to spot.\n- Evidence grade: C\n- Notes: This feature is available in WeChat, Alipay, email accounts, Apple ID, and Android accounts. If you spot any unfamiliar devices, simply log out from all devices and change your password.\n- Sources: author’s experience, no direct literature\nEvidence C. This feature is available in WeChat, Alipay, email accounts, Apple ID, and Android accounts. If you spot any unfamiliar devices, simply log out from all devices and change your password.\nPossible trade-off: The source summarizes the return this way: ““Logged-in devices” refer to the phones and computers that can still access your account right now. Account thieves often lie low for a while before making their move. If you see any unfamiliar devices on the list, or third-party apps you no longer use still linked to your account, log out from all devices and change your password right away.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 作者经验，无直接文献\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 14-007 · Don’t tap “Allow all” just to use an app: the data isn’t mandatory, and refusing to share it won’t block service access ### 7. Don’t tap “Allow all” just to use an app: the data isn’t mandatory, and refusing to share it won’t block service access\n\n\n- Cost: No cost involved. The hard part is resisting the urge to tap “Allow all.”\n- In plain terms: Apps request your data. If that data isn’t strictly necessary to deliver the service, the app can’t deny you access just because you refuse to share it. It may only collect what it actually needs. For instance, a map app needs your location, but a flashlight app has no business asking for your contacts list.\n- Benefit: Two key legal points apply here. First, providers may not deny products or services on the grounds that a user hasn’t consented or has withdrawn consent — unless processing that data is genuinely essential to delivering the service. Second, data collection must stay limited to what’s absolutely required for the intended purpose; only the minimal amount needed may be gathered.\n- Evidence grade: A\n- Notes: The deciding factor is simple: is this data truly essential to providing the service? Location data is essential for a map app, but contact lists aren’t needed for a flashlight app. After installing an app, head to your phone’s settings under app permissions and turn off any nonessential permissions. Grant access only when you genuinely need them, and even then, limit it to a one-time permission.\n- Sources: National People's Congress Standing Committee (2021). Personal Information Protection Law. China National People's Congress. : Article 6 "The collection of personal information should be limited to the minimum scope to achieve the purpose of processing, and no excessive collection of personal information"; Article 16 "Personal information processors shall not refuse to provide products or services on the grounds that individuals do not agree to the processing of their personal information or withdraw their consent; unless the processing of personal information is necessary to provide products or services"; Article 15 "Where personal information is processed based on individual consent, individuals have the right to withdraw their consent. Personal information processors should provide a convenient way to withdraw consent."\nEvidence A. The deciding factor is simple: is this data truly essential to providing the service? Location data is essential for a map app, but contact lists aren’t needed for a flashlight app. After installing an app, head to your phone’s settings under app permissions and turn off any nonessential permissions. Grant access only when you genuinely need them, and even then, limit it to a one-time permission.\nPossible trade-off: The source summarizes the return this way: “Apps request your data. If that data isn’t strictly necessary to deliver the service, the app can’t deny you access just because you refuse to share it. It may only collect what it actually needs. For instance, a map app needs your location, but a flashlight app has no business asking for your contacts list.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2021). 个人信息保护法. 中国人大网.: http://www.npc.gov.cn/npc/c2/c30834/202108/t20210820_313088.html\n第十六条「个人信息处理者不得以个人不同意处理其个人信息或者撤回同意为由，拒绝提供产品或者服务\n处理个人信息属于提供产品或者服务所必需的除外」\n第十五条「基于个人同意处理个人信息的，个人有权撤回其同意。个人信息处理者应当提供便捷的撤回同意的方式」\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 14-008 · You have the right to view, copy, correct, and delete your personal information; if refused, you can sue. ### 8. You have the right to view, copy, correct, and delete your personal information; if refused, you can sue.\n\n\n- Cost: There is no cost involved. Only if the company drags its feet do you need to file a complaint or sue. A lawsuit typically takes several months to resolve, and you must pay legal fees yourself. Therefore, filing a complaint first is the more cost-effective option. The difficult part is having to repeatedly follow up when the company delays action.\n\n- In plain terms: You have the right to demand that a company let you view, copy, correct, and delete your personal information. When a service is discontinued, its retention period expires, or you withdraw consent, the company is obligated to delete that data on its own. If it refuses your request, it must provide a valid reason; otherwise, you can take it to court. Deactivating an account and deleting personal information are two separate actions — after deactivating, you must separately request deletion.\n\n- Benefit: There are several situations in which a company must proactively delete personal information: when a service is discontinued, when the agreed retention period ends, when you withdraw consent, or when the original purpose of data collection has been fulfilled. If it fails to do so, you can demand deletion. Should it deny your rights without justification, you may file a lawsuit.\n\n- Evidence grade: A\n\n- Notes: Deactivating an account and deleting personal information are distinct processes; after deactivating, you must separately request deletion. Before switching phones or selling an old device, make sure to log out of all accounts, unlink them, and then perform a factory reset. The law grants you a right to deletion after the fact — it cannot retrieve data that has already been leaked.\n- Sources: National People's Congress Standing Committee (2021). Personal Information Protection Law. China National People's Congress Network. : Article 45 "Individuals have the right to consult and copy their personal information from personal information processors... Individuals request access, If the personal information is copied, the personal information processor shall provide it in a timely manner"; Article 46 Right of Correction and Supplement; Article 47 lists five situations in which deletion should be voluntary, including "(1) The processing purpose has been achieved, cannot be achieved or is no longer necessary to achieve the processing purpose" (2) The personal information processor stops providing products or services, or the retention period has expired" (3) The individual withdraws consent", "If the personal information processor has not deleted it, the individual has the right to request deletion"; Article 50 "Personal information processors should establish a convenient mechanism for accepting and processing applications for individuals to exercise their rights. If they refuse an individual's request to exercise their rights, they should explain the reasons." "Individuals may file lawsuits in the People's Court in accordance with the law."\nEvidence A. Deactivating an account and deleting personal information are distinct processes; after deactivating, you must separately request deletion. Before switching phones or selling an old device, make sure to log out of all accounts, unlink them, and then perform a factory reset. The law grants you a right to deletion after the fact — it cannot retrieve data that has already been leaked.\nPossible trade-off: The source summarizes the return this way: “You have the right to demand that a company let you view, copy, correct, and delete your personal information. When a service is discontinued, its retention period expires, or you withdraw consent, the company is obligated to delete that data on its own. If it refuses your request, it must provide a valid reason; otherwise, you can take it to court. Deactivating an account and deleting personal information are two separate actions — after deactivating, you must separately request deletion.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2021). 个人信息保护法. 中国人大网.: http://www.npc.gov.cn/npc/c2/c30834/202108/t20210820_313088.html\n第四十六条更正、补充权\n第四十七条列了五种应当主动删除的情形，含「（一）处理目的已实现、无法实现或者为实现处理目的不再必要」「（二）个人信息处理者停止提供产品或者服务，或者保存期限已届满」「（三）个人撤回同意」，「个人信息处理者未删除的，个人有权请求删除」\n第五十条「个人信息处理者应当建立便捷的个人行使权利的申请受理和处理机制。拒绝个人行使权利的请求的，应当说明理由」「个人可以依法向人民法院提起诉讼」\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 14-009 · You’re not required to use facial recognition: if other options exist, they must offer you alternatives if you refuse ### 9. You’re not required to use facial recognition: if other options exist, they must offer you alternatives if you refuse\n\n\n- Cost: No cost involved. When asked to use facial recognition, simply ask, “Are there any other verification methods available?” If they claim none exist, demand they provide alternatives. The challenge lies in actually voicing this question on the spot.\n- In plain terms: As long as any other method can achieve the same result, a service provider cannot force you to use facial recognition. If you decline facial recognition, they must offer alternatives such as a card swipe, password entry, or ID verification. They also cannot threaten that “the service won’t be provided” if you refuse. Installing facial recognition devices in hotel rooms, public showers, changing rooms, or restrooms is strictly prohibited.\n- Benefit: The Administrative Measures for the Safe Use of Facial Recognition Technology clearly state: “Where other non-facial recognition technologies can achieve the same purpose or meet equivalent operational requirements, facial recognition must not be used as the sole verification method. If an individual declines facial recognition for identity verification, other reasonable and convenient alternatives must be provided.” The measures further stipulate: “No organization or individual may mislead, deceive, or coerce individuals into accepting facial recognition for identity verification under the pretext of service delivery or improved quality.” Consent to use facial recognition must be “freely, explicitly, and separately given after full disclosure” — meaning you must be asked specifically about this and must agree independently. You retain the right to withdraw consent, and service providers must offer an easy way to do so. For minors under 14, parental or guardian consent is mandatory. In public spaces, facial recognition devices may only be installed if “necessary for public safety” and must display prominent warning signs. Their use inside private areas such as hotel rooms, showers, changing rooms, or restrooms is forbidden. Facial data must be stored locally on devices and must not be transmitted over the internet, except where permitted by law or with explicit consent (effective nationwide as of June 1, 2025).\n- Evidence grade: A\n- Notes: Common scenarios include residential building access systems, rental platforms, gyms, and hotels requesting facial data. When they claim “the system only supports facial recognition,” quote the exact wording from the regulations: “Where other non-facial recognition technologies can achieve the same purpose or meet equivalent operational requirements, facial recognition must not be used as the sole verification method.” Then demand alternative verification methods such as card swipes, passwords, or ID checks. If they still refuse, report them to local internet regulatory authorities. Certain financial and government services may have separate rules — follow those instead. Unlike passwords, facial data cannot be changed after a breach, so it demands greater caution. Organizations storing facial data on behalf of 100,000+ individuals must register with provincial or higher-level internet regulators within 30 days; this registration status can help you assess their legitimacy. Your rights to access, correct, or delete your personal data are covered in item 8.\n- Sources: Cyberspace Administration of China, Ministry of Public Security of China (2025). Measures for the Security Management of Facial Recognition Technology Applications (Order No. 19, Article 10, Article 12, Article 13, effective from June 1, 2025). \nEvidence A. Common scenarios include residential building access systems, rental platforms, gyms, and hotels requesting facial data. When they claim “the system only supports facial recognition,” quote the exact wording from the regulations: “Where other non-facial recognition technologies can achieve the same purpose or meet equivalent operational requirements, facial recognition must not be used as the sole verification method.” Then demand alternative verification methods such as card swipes, passwords, or ID checks. If they still refuse, report them to local internet regulatory authorities. Certain financial and government services may have separate rules — follow those instead. Unlike passwords, facial data cannot be changed after a breach, so it demands greater caution. Organizations storing facial data on behalf of 100,000+ individuals must register with provincial or higher-level internet regulators within 30 days; this registration status can help you assess their legitimacy. Your rights to access, correct, or delete your personal data are covered in item 8.\nPossible trade-off: The source summarizes the return this way: “As long as any other method can achieve the same result, a service provider cannot force you to use facial recognition. If you decline facial recognition, they must offer alternatives such as a card swipe, password entry, or ID verification. They also cannot threaten that “the service won’t be provided” if you refuse. Installing facial recognition devices in hotel rooms, public showers, changing rooms, or restrooms is strictly prohibited.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家互联网信息办公室、公安部 (2025). 人脸识别技术应用安全管理办法（第 19 号令，第十条、十二条、十三条，2025 年 6 月 1 日起施行）.: https://www.cac.gov.cn/2025-03/21/c_1744174262156096.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 14-010 · Do not send code, secrets, or private data to an unknown AI proxy ### 10. Do not send code, secrets, or private data to an unknown AI proxy\n- Cost: Using an authorized provider and redacting sensitive material may take extra setup time.\n- In plain terms: A proxy can view or alter prompts and responses. The cited study tested more than 400 services and found some that inserted malicious code or tampered with planted cloud credentials.\n- Applicability and limits: Treat the study as a sample, not a rate for every proxy. Use trusted providers, protect credentials, and review commands before granting software permission to run them.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence B. Treat the study as a sample, not a rate for every proxy. Use trusted providers, protect credentials, and review commands before granting software permission to run them.\nPossible trade-off: The source summarizes the return this way: “A proxy can view or alter prompts and responses. The cited study tested more than 400 services and found some that inserted malicious code or tampered with planted cloud credentials.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家安全部 (2026). 「AI中转站」，风险要防范.: https://www.szzg.gov.cn/2026/xwzx/szkx/202606/t20260608_5331487.htm\nLiu H, Shou C, Wen H, Chen Y, Fang RJ, Feng Y. (2026). Your Agent Is Mine: Measuring Malicious Intermediary Attacks on the LLM Supply Chain. arXiv:2604.08407.: https://arxiv.org/abs/2604.08407\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/14-%E8%B4%A6%E5%8F%B7%E4%B8%8E%E4%BF%A1%E6%81%AF%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 15-001 · The amount of the deposit, its refund timeline, and permissible deduction scenarios must be specified in the contract ### 1. The amount of the deposit, its refund timeline, and permissible deduction scenarios must be specified in the contract\n\n- Cost: No monetary cost. It only requires an extra ten minutes when signing the contract. The challenge lies in bringing this up in front of the landlord.\n- In plain terms: The deposit amount, when it will be returned, and under what circumstances deductions are allowed must all be written into the contract before you sign it. Any deduction reasons not explicitly stated in the contract cannot be used by the landlord to withhold your deposit at the end of the lease.\n- Benefit: Regulatory statutes make this clear: “Landlords collecting a deposit must specify the deposit amount, refund timing, and permissible deduction scenarios in the housing lease agreement. Apart from these agreed terms, landlords have no right to deduct funds without valid justification.” In short, three key points must appear in the contract: how much the deposit is, when it’s returned, and under what conditions it can be deducted. Reasons not listed in the contract cannot be used to justify any deductions.\n- Evidence grade: A\n- Sources:State Council of China (2025). Housing Rental Regulations (National Order No. 812, effective on September 15, 2025) (Article 10). \n- Notes: On the day of moving out, take photos and videos together with the landlord. Capture readings from water, electricity, and gas meters, as well as images of walls and floors. If your deposit is deducted without cause, first file a complaint with the housing regulatory authority. For smaller amounts, consider pursuing a small claims lawsuit — see Section 8 for details.\nEvidence A. On the day of moving out, take photos and videos together with the landlord. Capture readings from water, electricity, and gas meters, as well as images of walls and floors. If your deposit is deducted without cause, first file a complaint with the housing regulatory authority. For smaller amounts, consider pursuing a small claims lawsuit — see Section 8 for details.\nPossible trade-off: The source summarizes the return this way: “The deposit amount, when it will be returned, and under what circumstances deductions are allowed must all be written into the contract before you sign it. Any deduction reasons not explicitly stated in the contract cannot be used by the landlord to withhold your deposit at the end of the lease.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2025). 住房租赁条例（国令第 812 号，2025 年 9 月 15 日施行）（第十条）.: https://www.gov.cn/zhengce/zhengceku/202507/content_7032956.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/15-%E7%A7%9F%E6%88%BF%E4%B8%8E%E4%B9%B0%E6%88%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 15-002 · When water and electricity are cut off, locks are changed, or you’re threatened to leave — call the police right away: laws forbid using these tactics to force you out ### 2. When water and electricity are cut off, locks are changed, or you’re threatened to leave — call the police right away: laws forbid using these tactics to force you out\n\n- Cost: No cost at all. Just make a phone call to the police and they’ll be there immediately.\n- In plain terms: Landlords are strictly prohibited by law from cutting off utilities, changing locks, or threatening tenants to end a lease or force them to move out. If this happens to you, call the police right away. The police report serves as proof if you later seek compensation for any losses. Do not attempt to confront the landlord on your own.\n- Benefit: Administrative regulations make it clear: “Landlords may not use violence, threats, or any other illegal means to compel tenants to terminate a housing lease or vacate the premises.” Eviction means being forced to move out. In such situations, call the police and preserve all evidence — do not take matters into your own hands.\n- Evidence grade: A\n- Sources:State Council of China (2025). Housing Rental Regulations (National Order No. 812, effective on September 15, 2025) (Article 12). \n- Notes: Calling the police ensures you obtain an official report. This report becomes crucial evidence if you later file a claim for damages. Also be sure to notify your local housing authority.\nEvidence A. Calling the police ensures you obtain an official report. This report becomes crucial evidence if you later file a claim for damages. Also be sure to notify your local housing authority.\nPossible trade-off: The source summarizes the return this way: “Landlords are strictly prohibited by law from cutting off utilities, changing locks, or threatening tenants to end a lease or force them to move out. If this happens to you, call the police right away. The police report serves as proof if you later seek compensation for any losses. Do not attempt to confront the landlord on your own.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2025). 住房租赁条例（国令第 812 号，2025 年 9 月 15 日施行）（第十二条）.: https://www.gov.cn/zhengce/zhengceku/202507/content_7032956.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/15-%E7%A7%9F%E6%88%BF%E4%B8%8E%E4%B9%B0%E6%88%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 15-003 · Real estate agents must not collect or remit rent and security deposits; payments go straight to landlords ### 3. Real estate agents must not collect or remit rent and security deposits; payments go straight to landlords\n\n- Cost: No cost at all. It takes just a few minutes to verify the recipient before paying. The hard part is resisting pressure from agents who try to get you to send the money to them instead.\n- In plain terms: By regulation, real estate agents are prohibited from collecting or remitting rent and security deposits; all payments must go directly to landlords. Any time money passes through an agent’s hands, it creates one extra chance for them to abscond with the funds. If that happens, you lose both your rent payments and your right to stay in the property. Always confirm that the recipient’s name matches the name on the property title before paying.\n- Benefit: Administrative rules explicitly forbid real estate agencies from collecting or remitting rent and security deposits on behalf of landlords. This means agents have no legal authority to handle such payments. Every time money moves through an agent’s hands, the risk of them running off with the money rises significantly.\n- Evidence grade: A\n- Sources: State Council of China (2025). Housing Rental Regulations (National Order No. 812, effective on September 15, 2025) (Article 25). \n- Notes: Double-check that the recipient’s name matches the name on the property title before making any payment. If it does not, ask for a written authorization first. Agents are only allowed to charge a commission fee for their matchmaking services.\nEvidence A. Double-check that the recipient’s name matches the name on the property title before making any payment. If it does not, ask for a written authorization first. Agents are only allowed to charge a commission fee for their matchmaking services.\nPossible trade-off: The source summarizes the return this way: “By regulation, real estate agents are prohibited from collecting or remitting rent and security deposits; all payments must go directly to landlords. Any time money passes through an agent’s hands, it creates one extra chance for them to abscond with the funds. If that happens, you lose both your rent payments and your right to stay in the property. Always confirm that the recipient’s name matches the name on the property title before paying.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2025). 住房租赁条例（国令第 812 号，2025 年 9 月 15 日施行）（第二十五条）.: https://www.gov.cn/zhengce/zhengceku/202507/content_7032956.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/15-%E7%A7%9F%E6%88%BF%E4%B8%8E%E4%B9%B0%E6%88%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 15-004 · Check a long-term rental’s escrow account before paying a full year’s rent upfront ### 4. Check a long-term rental’s escrow account before paying a full year’s rent upfront\n\n- Cost: No cost at all. It takes just a few minutes to verify.\n- In plain terms: The discount you get from paying a full year’s rent upfront is minimal. If the rental company goes out of business, you lose both your security deposit and the rent you’ve prepaid for the remaining months. It gets even worse if you take out a rent loan: even if the company disappears, you’re still obligated to make all monthly loan payments. Always check whether the company has a publicly listed escrow account before signing any lease.\n- Benefit: Regulations require any housing rental business that sublets units to set up a dedicated escrow account for rental funds and make it visible to the public. Subletting means a company leases entire properties from landlords and then rents them out to individual tenants. The tiny discount from paying a full year’s rent upfront is far outweighed by the risk of losing both your deposit and all prepaid rent if the company shuts down. This risk is even greater if you’ve taken out a rent loan.\n- Evidence grade: A\n- Sources:State Council of China (2025). Housing Rental Regulations (National Order No. 812, effective on September 15, 2025) (Article 19). \n- Notes: Carefully check whether any loan products are tied to your lease agreement. If a third-party app lets you pay a full year’s rent upfront to the rental company, and you then repay that amount via monthly installments, you’ll still be responsible for all payments even if the company ceases operations. Avoid signing any such contracts.\nEvidence A. Carefully check whether any loan products are tied to your lease agreement. If a third-party app lets you pay a full year’s rent upfront to the rental company, and you then repay that amount via monthly installments, you’ll still be responsible for all payments even if the company ceases operations. Avoid signing any such contracts.\nPossible trade-off: The source summarizes the return this way: “The discount you get from paying a full year’s rent upfront is minimal. If the rental company goes out of business, you lose both your security deposit and the rent you’ve prepaid for the remaining months. It gets even worse if you take out a rent loan: even if the company disappears, you’re still obligated to make all monthly loan payments. Always check whether the company has a publicly listed escrow account before signing any lease.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2025). 住房租赁条例（国令第 812 号，2025 年 9 月 15 日施行）（第十九条）.: https://www.gov.cn/zhengce/zhengceku/202507/content_7032956.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/15-%E7%A7%9F%E6%88%BF%E4%B8%8E%E4%B9%B0%E6%88%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 15-005 · House sold during lease term – lease remains valid, no need to move ### 5. House sold during lease term – lease remains valid, no need to move\n\n- Cost: No cost at all\n- In plain terms: If a house is sold while you’re still renting it, your lease stays valid. The new owner must honor the original contract and let you live there until it ends. You won’t need to move out or renegotiate any terms. This only applies if you’re already living there legally; be sure to keep proof such as the lease, payment records, and documentation showing when you moved in.\n- Benefit: The Civil Code includes a principle known as “sale does not break lease,” meaning a property sale has no effect on an existing lease agreement. The actual wording is: “Any change in ownership of leased property during the lease term does not affect the validity of the lease contract.” In other words, even if the house changes hands while you’re renting it, the new owner must abide by the original terms and let you stay until the lease ends.\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code (Article 725). \n- Notes: This applies only if you’re already residing there lawfully; the law refers to such occupancy as “legal possession and use.” It’s essential to retain all relevant documentation, including the lease, proof of payments, and records indicating your move-in date.\nEvidence A. This applies only if you’re already residing there lawfully; the law refers to such occupancy as “legal possession and use.” It’s essential to retain all relevant documentation, including the lease, proof of payments, and records indicating your move-in date.\nPossible trade-off: The source summarizes the return this way: “If a house is sold while you’re still renting it, your lease stays valid. The new owner must honor the original contract and let you live there until it ends. You won’t need to move out or renegotiate any terms. This only applies if you’re already living there legally; be sure to keep proof such as the lease, payment records, and documentation showing when you moved in.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第七百二十五条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/15-%E7%A7%9F%E6%88%BF%E4%B8%8E%E4%B9%B0%E6%88%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 15-006 · Checking property rights and mortgages before signing the contract; all payments must be transferred with a purpose note ### 6. Checking property rights and mortgages before signing the contract; all payments must be transferred with a purpose note\n\n\n- Cost: No cost involved. The check takes about half an hour.\n- In plain terms: The two most common ways people end up losing all their money are: first, paying rent to someone who isn’t the property owner; second, discovering that the house was already mortgaged to a bank and later seized. Before signing, verify both the property rights and any existing mortgages at the local land registry office. All payments must be made via bank transfer, with a note stating “Monthly rent for [property address]”. This note serves as direct proof in case of any disputes.\n- Benefit: These two scenarios represent the typical ways people lose all their money: paying rent to a non-owner, or dealing with a property that’s already mortgaged and seized. Keeping a transfer note that reads “Monthly rent for [property address]” provides solid evidence if a dispute arises later.\n- Evidence grade: C\n- Sources: Author’s experience, no direct documentation; For evidence retention and transfer notes, see the two articles about bride price and IOU in Section 8 for the same reason.\n- Notes: Property rights information can be obtained from the local land registry office. At the time of signing, the actual owner must be present; if not, a written authorization is required. If you’re renting from a sub-landlord, written consent from the original owner is mandatory.\nEvidence C. Property rights information can be obtained from the local land registry office. At the time of signing, the actual owner must be present; if not, a written authorization is required. If you’re renting from a sub-landlord, written consent from the original owner is mandatory.\nPossible trade-off: The source summarizes the return this way: “The two most common ways people end up losing all their money are: first, paying rent to someone who isn’t the property owner; second, discovering that the house was already mortgaged to a bank and later seized. Before signing, verify both the property rights and any existing mortgages at the local land registry office. All payments must be made via bank transfer, with a note stating “Monthly rent for [property address]”. This note serves as direct proof in case of any disputes.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 作者经验，无直接文献\n证据留存与转账备注同理见第 8 节关于彩礼和借条的两条\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/15-%E7%A7%9F%E6%88%BF%E4%B8%8E%E4%B9%B0%E6%88%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 15-007 · For second-hand home sales where the agent collects the payment, the funds must be deposited into a dedicated transaction account opened by the agency at a bank ### 7. For second-hand home sales where the agent collects the payment, the funds must be deposited into a dedicated transaction account opened by the agency at a bank\n\n- Cost: No cost involved. The challenge is ensuring the payment goes into the designated account; this may require some discussion with the agent.\n- In plain terms: The purchase price can range from hundreds of thousands to millions of dollars — this is the largest single transaction amount discussed in this guide. By regulation, when an agent collects payment, it must be transferred to a dedicated account opened by the agency at a bank, not sent via WeChat to the individual agent. Additionally, when two agencies collaborate on one sale, only one commission fee may be charged; services such as loan processing or title transfer require separate contracts and clear fee agreements beforehand.\n- Benefit: Regulations are explicit: any real estate agency entrusted to collect or disburse transaction funds must use a dedicated client settlement account at a bank. This ensures the payment is held in a regulated account, not the agency’s general account or any individual agent’s personal account.\n- Evidence grade: A\n- Sources: Ministry of Housing and Urban-Rural Development, National Development and Reform Commission of China, Ministry of Human Resources and Social Security of China (2011). Real Estate Brokerage Management Measures (Order No. 8, revised by Order No. 29, 2016) Article 24: "If the parties to a real estate transaction agree that a real estate brokerage agency will collect and pay transaction funds on its behalf, the transaction funds shall be transferred through the special deposit account for client transaction settlement funds opened by the real estate brokerage agency in the bank." Article 18 "Real estate brokerage services shall implement a clearly marked pricing system...mark the real estate brokerage service items, service content, and charging standards in a conspicuous position on the business premises"; Article 19 "If two or more real estate brokerage agencies cooperate in the same real estate brokerage business, they can only charge commissions according to one business, and shall not charge more to the client"; Article 17 Agency loans, Agents for real estate registration and other services "should explain the service content, charging standards, etc. to the client, and sign a separate contract with the client's consent." \n- Notes: Given the substantial amount involved, never send payment via WeChat to an agent. Two common scenarios involving extra charges also apply: first, when two agencies jointly handle a sale, only one commission fee is allowed; second, services like loan processing or title transfer are separate and must be contracted individually with clear fee disclosures. All payments should be transferred via bank transfer with a purpose note, as outlined in item 6 (verifying property titles and mortgage status prior to signing).\nEvidence A. Given the substantial amount involved, never send payment via WeChat to an agent. Two common scenarios involving extra charges also apply: first, when two agencies jointly handle a sale, only one commission fee is allowed; second, services like loan processing or title transfer are separate and must be contracted individually with clear fee disclosures. All payments should be transferred via bank transfer with a purpose note, as outlined in item 6 (verifying property titles and mortgage status prior to signing).\nPossible trade-off: The source summarizes the return this way: “The purchase price can range from hundreds of thousands to millions of dollars — this is the largest single transaction amount discussed in this guide. By regulation, when an agent collects payment, it must be transferred to a dedicated account opened by the agency at a bank, not sent via WeChat to the individual agent. Additionally, when two agencies collaborate on one sale, only one commission fee may be charged; services such as loan processing or title transfer require separate contracts and clear fee agreements beforehand.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 住房城乡建设部、国家发展改革委、人力资源社会保障部 (2011). 房地产经纪管理办法（令第 8 号，2016 年第 29 号令修改）第二十四条：「房地产交易当事人约定由房地产经纪机构代收代付交易资金的，应当通过房地产经纪机构在银行开设的客户交易结算资金专用存款账户划转交易资金。」第十八条「房地产经纪服务实行明码标价制度……在经营场所醒目位置标明房地产经纪服务项目、服务内容、收费标准」\n第十九条「两家或者两家以上房地产经纪机构合作开展同一宗房地产经纪业务的，只能按照一宗业务收取佣金，不得向委托人增加收费」\n第十七条代办贷款、代办房地产登记等其他服务「应当向委托人说明服务内容、收费标准等情况，经委托人同意后，另行签订合同」.: http://www.gov.cn/gongbao/content/2011/content_1918920.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/15-%E7%A7%9F%E6%88%BF%E4%B8%8E%E4%B9%B0%E6%88%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 15-008 · Don’t rent a subdivided apartment: the smallest legal rental unit is the original room as designed; kitchens, bathrooms, balconies must not be used for living. ### 8. Don’t rent a subdivided apartment: the smallest legal rental unit is the original room as designed; kitchens, bathrooms, balconies must not be used for living.\n\n- Cost: There’s no direct expense. The trade-off is that with the same budget, you’ll either have to live farther away or in a smaller space.\n- In plain terms: By regulation, the minimum rental unit is the original room as built. Kitchens, bathrooms, balconies, and basement storage areas cannot be used for living. If such a unit is found to be illegal, you may be forced to move out. Additionally, during the lease term, landlords cannot unilaterally raise rents at will.\n- Benefit: The rules are clear: the smallest legal rental unit is the original room, and it cannot be subdivided into multiple units for separate rentals. The minimum per-person living area must meet local legal standards. Kitchens, bathrooms, balconies, and basements cannot be rented out for occupancy. Landlords also cannot arbitrarily increase rents during a lease term.\n- Evidence grade: A\n- Sources: Ministry of Housing and Urban-Rural Development of China (2010). Measures for the Administration of Commercial Housing Leasing (Order No. 6) Article 8: "If housing is rented, the originally designed room shall be the minimum rental unit, and the per capita rental building area shall not be less than the minimum standard stipulated by the local people's government. Kitchens, bathrooms, balconies and underground storage rooms shall not be rented out for people to live in." Article 9: "The lessor shall perform the maintenance obligations of the house and ensure the safety of the house and indoor facilities in accordance with the contract... During the period of the house leasing contract, the lessor shall not unilaterally increase the rent level at will." \n- Notes: When illegal room subdivisions are identified, tenants bear the cost of moving out, and often cannot recover their security deposit or prepaid rent. Safety is also a concern: makeshift walls often block emergency exits, and overcrowding in a single unit leads to shared wiring. When viewing a property, check three things: whether any walls were added later, if the room has a window, and whether the electrical meter can handle the expected number of occupants.\nEvidence A. When illegal room subdivisions are identified, tenants bear the cost of moving out, and often cannot recover their security deposit or prepaid rent. Safety is also a concern: makeshift walls often block emergency exits, and overcrowding in a single unit leads to shared wiring. When viewing a property, check three things: whether any walls were added later, if the room has a window, and whether the electrical meter can handle the expected number of occupants.\nPossible trade-off: The source summarizes the return this way: “By regulation, the minimum rental unit is the original room as built. Kitchens, bathrooms, balconies, and basement storage areas cannot be used for living. If such a unit is found to be illegal, you may be forced to move out. Additionally, during the lease term, landlords cannot unilaterally raise rents at will.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 住房和城乡建设部 (2010). 商品房屋租赁管理办法（令第 6 号）第八条：「出租住房的，应当以原设计的房间为最小出租单位，人均租住建筑面积不得低于当地人民政府规定的最低标准。厨房、卫生间、阳台和地下储藏室不得出租供人员居住。」第九条：「出租人应当按照合同约定履行房屋的维修义务并确保房屋和室内设施安全……房屋租赁合同期内，出租人不得单方面随意提高租金水平。」: http://www.gov.cn/gongbao/content/2011/content_1845070.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/15-%E7%A7%9F%E6%88%BF%E4%B8%8E%E4%B9%B0%E6%88%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 15-009 · Urban residents with hukou who want to live in the countryside can only rent rural houses — they must not buy homestead land or houses on it ### 9. Urban residents with hukou who want to live in the countryside can only rent rural houses — they must not buy homestead land or houses on it\n\n- Cost: No upfront cost. The trade-off is that the house remains the landlord’s property; the maximum single lease term is 20 years, after which a new agreement must be negotiated.\n- In plain terms: People with urban hukou are expressly prohibited by national regulations from buying homestead land, rural houses, or “small-property houses” in villages. Even if villagers claim “a written contract suffices,” paying money does not transfer ownership of the property. To reside long-term in the countryside, one must sign a lease agreement limited to 20 years per term, with renewal possible thereafter.\n- Benefit: Official documents from the General Office of the State Council make clear: “Urban residents must not purchase homestead land, rural houses, or ‘small-property houses’ in villages.” The same documents also state that after selling or leasing their homes, farmers cannot reapply for homestead land. A 2019 joint directive from the Central Rural Work Leading Group Office and the Ministry of Agriculture and Rural Affairs reiterates this ban while outlining a legal alternative: urban residents may rent rural houses for residence or business use, provided lease terms do not exceed 20 years and are mutually agreed upon upon renewal.\n- Evidence grade: A\n- Sources: General Office of the State Council of China (2007). Notice on the Strict Implementation of Laws and Policies on Rural Collective Construction Land (Guobanfa [2007] No. 71). ; Office of the Central Rural Work Leading Group, Ministry of Agriculture and Rural Affairs (2019). Notice on Further Strengthening the Management of Rural Homestead Land (Zhongnongfa [2019] No. 11) Part 5 and 6. \n- Notes: Homestead land is allocated solely to registered villagers for construction purposes. When renting a rural house, a written contract must specify the lease term, rent amount, permission for renovations, and how any renovation costs are handled at lease end. Leases exceeding 20 years — such as 50- or 70-year terms — are illegal; likewise, paying rent for multiple years upfront is prohibited. Additionally, it is illegal to use homestead land for building villas, large estates, or private clubs; paying villagers to “co-build” such structures also violates regulations.\nEvidence A. Homestead land is allocated solely to registered villagers for construction purposes. When renting a rural house, a written contract must specify the lease term, rent amount, permission for renovations, and how any renovation costs are handled at lease end. Leases exceeding 20 years — such as 50- or 70-year terms — are illegal; likewise, paying rent for multiple years upfront is prohibited. Additionally, it is illegal to use homestead land for building villas, large estates, or private clubs; paying villagers to “co-build” such structures also violates regulations.\nPossible trade-off: The source summarizes the return this way: “People with urban hukou are expressly prohibited by national regulations from buying homestead land, rural houses, or “small-property houses” in villages. Even if villagers claim “a written contract suffices,” paying money does not transfer ownership of the property. To reside long-term in the countryside, one must sign a lease agreement limited to 20 years per term, with renewal possible thereafter.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院办公厅 (2007). 关于严格执行有关农村集体建设用地法律和政策的通知（国办发〔2007〕71 号）.: https://www.gov.cn/zhengce/zhengceku/2008-03/28/content_2395.htm\n中央农村工作领导小组办公室、农业农村部 (2019). 关于进一步加强农村宅基地管理的通知（中农发〔2019〕11 号）第五、六部分.: https://www.moa.gov.cn/govpublic/NCJJTZ/201909/t20190920_6328397.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/15-%E7%A7%9F%E6%88%BF%E4%B8%8E%E4%B9%B0%E6%88%BF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 16-001 · Take medication exactly as prescribed — don’t stop just because you feel better ### 1. Take medication exactly as prescribed — don’t stop just because you feel better\n\n- Cost: There’s no cost at all; in fact, it saves money on future treatment for complications. Taking the pills each day takes only a few minutes. The real challenge is sticking to the regimen every single day.\n- In plain terms: People who consistently follow their doctor’s instructions when taking medication have roughly half the risk of dying during the same period compared to those who take it intermittently. This figure should be viewed with some caution. Even individuals who take fake pills consistently also have lower mortality rates, which suggests part of the benefit stems from the fact that people who stick to any medication routine tend to be more health-conscious overall. Still, the risks of skipping doses are well documented — especially for blood pressure drugs, anticoagulants, and anti-rejection medications.\n- Benefit: This finding comes from a meta-analysis that pooled data from 21 separate studies involving 46,847 participants. Compared to those who took medication irregularly, people who followed their prescription exactly had roughly 44% lower risk of dying during the same timeframe. The raw odds ratio was 0.56, with a 95% confidence interval ranging from 0.50 to 0.63; this interval represents the range within which the true value is likely to fall. When only treatments with proven effectiveness were considered, the risk reduction was about 45% (odds ratio 0.55, 95% CI 0.49–0.62).\n- Evidence grade: A\n- Sources:Simpson SH, Eurich DT, Majumdar SR, et al. (2006). A meta-analysis of the association between adherence to drug therapy and mortality. BMJ, 333(7557), 15. \n- Notes: This is a somewhat controversial figure and one of the numbers in this guide that requires extra caution. In the same meta-analysis, individuals who consistently took placebos also showed a lower mortality rate (odds ratio 0.56, 95% CI 0.43–0.74). This indicates that a significant portion of the benefit is attributable to the “healthy adherer effect” — the tendency of people who stick to any kind of medication routine to generally maintain healthier habits. Nevertheless, the risks associated with discontinuing medication are very real, particularly for blood pressure drugs, anticoagulants, and anti-rejection medications.\nEvidence A. This is a somewhat controversial figure and one of the numbers in this guide that requires extra caution. In the same meta-analysis, individuals who consistently took placebos also showed a lower mortality rate (odds ratio 0.56, 95% CI 0.43–0.74). This indicates that a significant portion of the benefit is attributable to the “healthy adherer effect” — the tendency of people who stick to any kind of medication routine to generally maintain healthier habits. Nevertheless, the risks associated with discontinuing medication are very real, particularly for blood pressure drugs, anticoagulants, and anti-rejection medications.\nPossible trade-off: The source summarizes the return this way: “People who consistently follow their doctor’s instructions when taking medication have roughly half the risk of dying during the same period compared to those who take it intermittently. This figure should be viewed with some caution. Even individuals who take fake pills consistently also have lower mortality rates, which suggests part of the benefit stems from the fact that people who stick to any medication routine tend to be more health-conscious overall. Still, the risks of skipping doses are well documented — especially for blood pressure drugs, anticoagulants, and anti-rejection medications.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Simpson SH, Eurich DT, Majumdar SR, et al. (2006). A meta-analysis of the association between adherence to drug therapy and mortality. BMJ, 333(7557), 15.: https://doi.org/10.1136/bmj.38875.675486.55\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/16-%E5%BE%97%E4%BA%86%E6%85%A2%E6%80%A7%E7%97%85%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 16-002 · First get outpatient chronic disease certification, then register for cross-regional medical care — hypertension, diabetes, cancer radiotherapy/chemotherapy, dialysis, and anti-rejection treatment can then be covered by yibao across regions ### 2. First get outpatient chronic disease certification, then register for cross-regional medical care — hypertension, diabetes, cancer radiotherapy/chemotherapy, dialysis, and anti-rejection treatment can then be covered by yibao across regions\n\n\n- Cost: No cost at all. You can complete the cross-regional medical registration once, right from your phone, via the yibao app before you travel.\n\n- In plain terms: Patients with hypertension, diabetes, outpatient radiotherapy/chemotherapy for malignant tumors, dialysis for uremia, and anti-rejection treatment after organ transplants can now use their yibao coverage for outpatient care anywhere in the country. They won’t need to pay out-of-pocket first and then seek reimbursement back home. However, this only works if they first obtain outpatient chronic disease certification in their home region, then register for cross-regional medical care. Both steps are required for it to take effect.\n\n- Benefit: According to official documents from the National Healthcare Security Administration, this system is now largely in place. The exact wording reads: “Cross-regional direct settlement of outpatient expenses for five chronic conditions — hypertension, diabetes, radiotherapy/chemotherapy for malignant tumors, dialysis for uremia, and anti-rejection treatment after organ transplants — is now largely accessible at the county level.” “Accessible at the county level” means this service is available county-wide. The documents also mention plans to add five more conditions to this list in the future.\n\n- Evidence grade: A\n- Sources: Office of the National Healthcare Security Administration of China, General Office of the Ministry of Finance (2024). Notice on the steady and orderly expansion of the scope of chronic and special diseases in inter-provincial direct settlement outpatient clinics (Medical Insurance Banfa [2024] No. 19). \n\n- Notes: Both steps are mandatory: first get outpatient chronic disease certification in your home region, then register for cross-regional medical care. Progress on adding those five new conditions varies by region; exact details are determined by local healthcare security authorities.\nEvidence A. Both steps are mandatory: first get outpatient chronic disease certification in your home region, then register for cross-regional medical care. Progress on adding those five new conditions varies by region; exact details are determined by local healthcare security authorities.\nPossible trade-off: The source summarizes the return this way: “Patients with hypertension, diabetes, outpatient radiotherapy/chemotherapy for malignant tumors, dialysis for uremia, and anti-rejection treatment after organ transplants can now use their yibao coverage for outpatient care anywhere in the country. They won’t need to pay out-of-pocket first and then seek reimbursement back home. However, this only works if they first obtain outpatient chronic disease certification in their home region, then register for cross-regional medical care. Both steps are required for it to take effect.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家医保局办公室、财政部办公厅 (2024). 关于稳妥有序扩大跨省直接结算门诊慢特病病种范围的通知（医保办发〔2024〕19 号）.: https://www.gov.cn/zhengce/zhengceku/202409/content_6974467.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/16-%E5%BE%97%E4%BA%86%E6%85%A2%E6%80%A7%E7%97%85%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 16-003 · Follow the intervals recommended by your doctor for follow‑up visits, and record every measurement in the same notebook. ### 3. Follow the intervals recommended by your doctor for follow‑up visits, and record every measurement in the same notebook. \n\n- Cost: Each checkup costs anywhere from a few dozen to several hundred yuan. A trip to the hospital and waiting for results also takes some time. The main difficulty is that you must go regularly, which can easily be put off. \n- In plain terms: For chronic diseases, it’s the trends over time that matter, not any single measurement. Write down the date, the measurement, the medication you’re taking, and its dosage in one place. When you switch doctors, you can show this record so you won’t need to repeat tests or pay for them again. \n- Benefit: What matters for chronic conditions is how these values change over time. Keeping them all in one spot also means you won’t have to redo tests or spend extra money when you change medical providers. \n- Evidence grade: C \n- Sources: author’s experience, no direct literature\n- Notes: Be sure to record at least four items each time: the date, the measurement value, the medication being used, and its dosage. Taking a photo of the lab report with your phone works just as well. The key is to keep everything in the same place rather than scattering it across multiple notes.\nEvidence C. Be sure to record at least four items each time: the date, the measurement value, the medication being used, and its dosage. Taking a photo of the lab report with your phone works just as well. The key is to keep everything in the same place rather than scattering it across multiple notes.\nPossible trade-off: The source summarizes the return this way: “For chronic diseases, it’s the trends over time that matter, not any single measurement. Write down the date, the measurement, the medication you’re taking, and its dosage in one place. When you switch doctors, you can show this record so you won’t need to repeat tests or pay for them again.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 作者经验，无直接文献\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/16-%E5%BE%97%E4%BA%86%E6%85%A2%E6%80%A7%E7%97%85%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 16-004 · Don’t stop proper treatment to try folk remedies or supplements ### 4. Don’t stop proper treatment to try folk remedies or supplements \n\n- Cost: No cost at all; you even save money you’d otherwise spend on supplements. It takes no extra time. The hard part is resisting repeated pressure from others to give it a try. \n- In plain terms: The risks of stopping treatment are well known, while the benefits of folk remedies and supplements are uncertain. This means trading a definite harm for an uncertain gain. If you want to try supplements, talk to your doctor first. Some supplements can alter blood levels of anticoagulants and anti-rejection drugs. \n- Benefit: The dangers of discontinuing treatment are clear, while the advantages of folk remedies remain unproven. This book lists several common types of ineffective supplements in Chapter 6. \n- Evidence grade: C \n- Sources: Author’s experience, no direct literature; see Section 6 for relevant evidence\n- Notes: Always consult your doctor before trying any supplements. Certain supplements may interact with prescription medications, affecting concentrations of anticoagulants and anti-rejection drugs in the bloodstream.\nEvidence C. Always consult your doctor before trying any supplements. Certain supplements may interact with prescription medications, affecting concentrations of anticoagulants and anti-rejection drugs in the bloodstream.\nPossible trade-off: The source summarizes the return this way: “The risks of stopping treatment are well known, while the benefits of folk remedies and supplements are uncertain. This means trading a definite harm for an uncertain gain. If you want to try supplements, talk to your doctor first. Some supplements can alter blood levels of anticoagulants and anti-rejection drugs.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 作者经验，无直接文献\n相关证据见第 6 节\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/16-%E5%BE%97%E4%BA%86%E6%85%A2%E6%80%A7%E7%97%85%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 16-005 · For patients with stable chronic conditions, community clinics can issue up to 12 weeks’ worth of medication at one time ### 5. For patients with stable chronic conditions, community clinics can issue up to 12 weeks’ worth of medication at one time \n\n- Cost: There is no cost involved. Simply ask at your local community health center whether they can issue a long-term prescription. \n- In plain terms: Individuals whose conditions remain stable and whose medication regimens have not changed can obtain enough medication for 12 weeks from a community health center in one visit. This eliminates the need to travel to a larger hospital each month just to get a prescription and wait in line. Within the same insurance region, reimbursement rates at community-level clinics are typically about 10 percentage points higher than those at higher-tier hospitals. \n- Benefit: Patients no longer need to make monthly trips to larger hospitals just to obtain prescriptions. In the same insurance region, reimbursement rates at community clinics are generally roughly 10 percentage points higher than at higher-tier hospitals. \n- Evidence grade: A \n- Sources: General Office of the State Council of China (2026). Several measures to accelerate the construction of a hierarchical diagnosis and treatment system. : "For eligible patients with chronic diseases, primary medical and health institutions can issue long-term prescriptions for no more than 12 weeks of medication at a time."; The same article "In principle, coordinate the inpatient reimbursement ratio of medical and health institutions in the region to gradually widen the gap of about 10 percentage points", and require higher-level hospitals to open chronic disease outpatient clinics for common diseases such as hypertension, diabetes, and chronic obstructive pulmonary disease at the grassroots level; the same article "Tertiary hospitals should focus on acute, severe and difficult and complex diseases, strengthen referral consultation and inpatient services, and gradually reduce the number of follow-up visits for common diseases and general outpatient clinics for chronic diseases with clear diagnoses and stable conditions", "and extend the general outpatient clinics of expert teams to grassroots medical and health institutions."\n- Notes: Whether a patient meets the criteria is determined by the physician; generally, this applies to individuals with a confirmed diagnosis and a stable medication regimen. The actual medication remains the same; what is saved is the time and cost of monthly trips to the hospital and associated fees. If a specific medication is unavailable at a community clinic, patients can inquire about medication shortage registries and delivery services. The same policy also calls for tertiary hospitals to gradually reduce routine outpatient services for such chronic conditions, with those services being transferred to community clinics instead. Relying on larger hospitals solely for prescription refills will become increasingly difficult in the future.\nEvidence A. Whether a patient meets the criteria is determined by the physician; generally, this applies to individuals with a confirmed diagnosis and a stable medication regimen. The actual medication remains the same; what is saved is the time and cost of monthly trips to the hospital and associated fees. If a specific medication is unavailable at a community clinic, patients can inquire about medication shortage registries and delivery services. The same policy also calls for tertiary hospitals to gradually reduce routine outpatient services for such chronic conditions, with those services being transferred to community clinics instead. Relying on larger hospitals solely for prescription refills will become increasingly difficult in the future.\nPossible trade-off: The source summarizes the return this way: “Individuals whose conditions remain stable and whose medication regimens have not changed can obtain enough medication for 12 weeks from a community health center in one visit. This eliminates the need to travel to a larger hospital each month just to get a prescription and wait in line. Within the same insurance region, reimbursement rates at community-level clinics are typically about 10 percentage points higher than those at higher-tier hospitals.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院办公厅 (2026). 关于加快建设分级诊疗体系的若干措施.: https://www.gov.cn/zhengce/zhengceku/202604/content_7065031.htm\n同文「原则上统筹地区内医疗卫生机构住院报销比例逐级拉开10个百分点左右的差距」，并要求上级医院在基层开设高血压、糖尿病、慢性阻塞性肺疾病等常见病慢性病门诊\n同文「三级医院要聚焦急危重症和疑难复杂疾病，加强转诊会诊和住院服务，逐步酌减常见病复诊和诊断明确、病情稳定的慢性病等普通门诊」，「并将专家团队普通门诊向基层医疗卫生机构延伸」\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/16-%E5%BE%97%E4%BA%86%E6%85%A2%E6%80%A7%E7%97%85%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 16-006 · Before signing up for a family doctor in your community, find out which services are covered by yibao and which you’ll have to pay for out of pocket ### 6. Before signing up for a family doctor in your community, find out which services are covered by yibao and which you’ll have to pay for out of pocket\n\n- Cost: There’s no cost involved. Asking a few questions before you sign up takes just a minute.\n- In plain terms: The standard package of basic services is covered by yibao as required. Any customized service packages must be paid for entirely by the patient. When someone offers an “upgrade package,” be sure to ask whether it’s a basic or customized package, whether it’s officially registered, and how much it costs per year.\n- Benefit: The basic service package is paid for by yibao per regulations. Customized packages require full out‑of‑pocket payment and must also be registered with the county‑level health authority.\n- Evidence grade: A\n- Sources: General Office of the State Council of China (2026). Several measures to accelerate the construction of a hierarchical diagnosis and treatment system. : "Strengthen the linkage between grassroots outpatient payment and contract service policies, and include basic service packages in medical insurance payment according to regulations; The personalized service package is registered with the county-level health department according to the contracted primary medical and health institutions, and the fee is paid by the individual. "\n- Notes: The real value of signing up lies in having a doctor follow your health over the long term, not in the number of services included. When offered an “upgrade package,” ask three key questions: is it a basic or customized package, is it registered, and what’s the annual cost?\nEvidence A. The real value of signing up lies in having a doctor follow your health over the long term, not in the number of services included. When offered an “upgrade package,” ask three key questions: is it a basic or customized package, is it registered, and what’s the annual cost?\nPossible trade-off: The source summarizes the return this way: “The standard package of basic services is covered by yibao as required. Any customized service packages must be paid for entirely by the patient. When someone offers an “upgrade package,” be sure to ask whether it’s a basic or customized package, whether it’s officially registered, and how much it costs per year.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院办公厅 (2026). 关于加快建设分级诊疗体系的若干措施.: https://www.gov.cn/zhengce/zhengceku/202604/content_7065031.htm\n个性化服务包由签约基层医疗卫生机构按程序向县级卫生健康部门备案，费用由个人支付。」\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/16-%E5%BE%97%E4%BA%86%E6%85%A2%E6%80%A7%E7%97%85%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 16-007 · Get a dilated eye exam right after a diabetes diagnosis, then follow your doctor’s recommended schedule; check your feet once a year. ### 7. Get a dilated eye exam right after a diabetes diagnosis, then follow your doctor’s recommended schedule; check your feet once a year.\n\n- Cost: A single dilated eye exam costs anywhere from a few dozen to several hundred yuan. Foot exams are usually included in routine outpatient visits, so they don’t incur extra charges. The real challenge is remembering to get these checks done even when neither your eyes nor feet feel any discomfort.\n- In plain terms: Diabetes can damage both the retina and feet, but there are almost no noticeable symptoms until the damage becomes severe enough to cause vision loss or foot ulcers. Early detection makes treatment possible. For type 2 diabetes, a dilated eye exam should be done right after diagnosis; for type 1 diabetes, it’s recommended to start five years after onset. If previous tests showed no issues and blood sugar levels remain well-controlled, the interval can be extended to once every one or two years. Foot checks should be done annually.\n- Benefit: Retinal damage caused by diabetes is known as diabetic retinopathy, while damage to the feet is called diabetic foot disease. Both conditions rarely show any symptoms until they reach an advanced stage. Detecting them early gives patients a much better chance of effective treatment. Once vision is lost or foot ulcers develop, it’s usually too late to reverse the damage.\n- Evidence grade: A\n- Sources: American Diabetes Association (2026). Diabetes Care: "People with type 2 diabetes should have an initial dilated and comprehensive eye examination by an ophthalmologist or optometrist at the time of the diabetes diagnosis." Adults with type 1 diabetes should have an initial dilated and comprehensive eye examination by an ophthalmologist or optometrist 5 years after the onset of diabetes.""If there is no evidence of retinopathy from one or more annual eye exams and glycemic indicators are within the goal range, then screening every 1–2 years may be considered.""Perform a comprehensive foot evaluation at least annually to identify risk factors for ulcers and amputations."\n- Notes: Type 2 diabetics should get a dilated eye exam right after diagnosis; type 1 diabetics should start five years after onset. The difference exists because type 2 diabetes often develops gradually over several years without obvious signs. If previous tests showed no problems and blood sugar stays under control, the interval can be extended to once every one to two years. People who notice reduced sensation in their feet should inspect the soles daily, even using a mirror if needed.\nEvidence A. Type 2 diabetics should get a dilated eye exam right after diagnosis; type 1 diabetics should start five years after onset. The difference exists because type 2 diabetes often develops gradually over several years without obvious signs. If previous tests showed no problems and blood sugar stays under control, the interval can be extended to once every one to two years. People who notice reduced sensation in their feet should inspect the soles daily, even using a mirror if needed.\nPossible trade-off: The source summarizes the return this way: “Diabetes can damage both the retina and feet, but there are almost no noticeable symptoms until the damage becomes severe enough to cause vision loss or foot ulcers. Early detection makes treatment possible. For type 2 diabetes, a dilated eye exam should be done right after diagnosis; for type 1 diabetes, it’s recommended to start five years after onset. If previous tests showed no issues and blood sugar levels remain well-controlled, the interval can be extended to once every one or two years. Foot checks should be done annually.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 美国糖尿病学会 (2026). 糖尿病诊疗标准 2026·第 12 章 视网膜病变、神经病变与足部护理. Diabetes Care：「People with type 2 diabetes should have an initial dilated and comprehensive eye examination by an ophthalmologist or optometrist at the time of the diabetes diagnosis.」「Adults with type 1 diabetes should have an initial dilated and comprehensive eye examination by an ophthalmologist or optometrist 5 years after the onset of diabetes.」「If there is no evidence of retinopathy from one or more annual eye exams and glycemic indicators are within the goal range, then screening every 1–2 years may be considered.」「Perform a comprehensive foot evaluation at least annually to identify risk factors for ulcers and amputations.」: https://doi.org/10.2337/dc26-S012\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/16-%E5%BE%97%E4%BA%86%E6%85%A2%E6%80%A7%E7%97%85%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 16-008 · People who have had kidney stones should drink 2.5–3 liters of water daily and keep salt intake under 6 grams ### 8. People who have had kidney stones should drink 2.5–3 liters of water daily and keep salt intake under 6 grams\n\n- Cost: There is no cost at all. Simply make drinking water a daily habit. On days when you sweat a lot, you’ll need even more water — the hard part is remembering to do this every day.\n- In plain terms: Roughly one in four people who have had a kidney stone will develop another one within five years. In a study of 199 people who had just experienced their first calcium stone episode, one group was instructed to drink enough water every day. Over five years, 12% of this group had a recurrence, compared to 27% of the control group that received no special instructions. UK guidelines recommend drinking 2.5–3 liters of water daily while keeping salt intake under 6 grams.\n- Benefit: This is a five-year randomized controlled trial involving 199 patients with idiopathic calcium stones — meaning no underlying cause could be identified. Participants were split into two groups: one group drank at least 2 liters of water daily, while the other received no special intervention. After five years, 12.1% of the water-drinking group had a recurrence, versus 27.0% in the control group (P=0.008). A lower P value indicates a less likely chance that this difference occurred by random chance. The average time to recurrence was 38.7±13.2 months for the water group versus 25.1±16.4 months for the control group (P=0.016). Baseline 24-hour urine volume measurements showed that stone patients produced significantly less urine than healthy individuals: men produced 1,057±238 mL versus 1,401±562 mL in healthy men (P<0.0001), and women produced 990±230 mL versus 1,239±440 mL (P<0.001). NICE guideline NG118, section 1.8.1, offers several recommendations: adults should drink 2.5–3 liters daily, while children and teens should drink 1–2 liters based on age. Adding fresh lemon juice to water is encouraged, and carbonated drinks should be avoided. Adults must also keep daily salt intake under 6 grams.\n- Evidence grade: A\n- Sources:Borghi L, Meschi T, Amato F, Briganti A, Novarini A, Giannini A (1996). Urinary volume, water and recurrences in idiopathic calcium nephrolithiasis: a 5-year randomized prospective study. The Journal of Urology, 155(3), 839-843. ; National Institute for Health and Care Excellence (2019). Renal and ureteric stones: assessment and management. NICE guideline NG118, clause 1.8.1. \n- Notes: This measure reduces recurrence rates by roughly 55% at zero cost, making it the most cost-effective recommendation in this section according to our ranking criteria. The key metric to monitor is 24-hour urine volume, which should reach at least 2–2.5 liters — not simply the amount of water you drink. People who sweat heavily or work in hot environments need to drink even more. This trial involved only patients experiencing their first idiopathic calcium stone episode; different types of stones — such as uric acid, infection-related, or cystine stones — require different treatment approaches. Anyone with a history of kidney stones should undergo a stone composition analysis and a 24-hour urine test to determine whether medication is needed. Do not cut calcium intake to prevent stones; see section 6, item 21 for more details. Severe flank or abdominal pain during a stone episode requires immediate medical attention — drinking more water alone will not resolve it. Non-painful blood in the urine may indicate other conditions; see section 1, item 27 for further information. 〔100〕 〔100〕\nEvidence A. This measure reduces recurrence rates by roughly 55% at zero cost, making it the most cost-effective recommendation in this section according to our ranking criteria. The key metric to monitor is 24-hour urine volume, which should reach at least 2–2.5 liters — not simply the amount of water you drink. People who sweat heavily or work in hot environments need to drink even more. This trial involved only patients experiencing their first idiopathic calcium stone episode; different types of stones — such as uric acid, infection-related, or cystine stones — require different treatment approaches. Anyone with a history of kidney stones should undergo a stone composition analysis and a 24-hour urine test to determine whether medication is needed. Do not cut calcium intake to prevent stones; see section 6, item 21 for more details. Severe flank or abdominal pain during a stone episode requires immediate medical attention — drinking more water alone will not resolve it. Non-painful blood in the urine may indicate other conditions; see section 1, item 27 for further information. 〔100〕 〔100〕\nPossible trade-off: The source summarizes the return this way: “Roughly one in four people who have had a kidney stone will develop another one within five years. In a study of 199 people who had just experienced their first calcium stone episode, one group was instructed to drink enough water every day. Over five years, 12% of this group had a recurrence, compared to 27% of the control group that received no special instructions. UK guidelines recommend drinking 2.5–3 liters of water daily while keeping salt intake under 6 grams.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Borghi L, Meschi T, Amato F, Briganti A, Novarini A, Giannini A (1996). Urinary volume, water and recurrences in idiopathic calcium nephrolithiasis: a 5-year randomized prospective study. The Journal of Urology, 155(3), 839-843.: https://doi.org/10.1016/s0022-5347(01)66321-3\nNational Institute for Health and Care Excellence (2019). Renal and ureteric stones: assessment and management. NICE guideline NG118，第 1.8.1 条.: https://www.nice.org.uk/guidance/ng118/chapter/Recommendations\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/16-%E5%BE%97%E4%BA%86%E6%85%A2%E6%80%A7%E7%97%85%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 16-009 · Long‑term use of uric‑acid‑lowering drugs after a gout diagnosis to keep levels below 360 µmol/L ### 9. Long‑term use of uric‑acid‑lowering drugs after a gout diagnosis to keep levels below 360 µmol/L\n\n\n- Cost: Allopurinol costs only a few to several tens of yuan per month. At first, blood uric‑acid levels must be checked every few weeks to adjust the dose; once stable, checks can be done every few months. For the first 3–6 months, a second medication to prevent flare‑ups is also required. The difficulty lies in the fact that patients must keep taking it even when they feel no pain.\n\n- In plain terms: Gout requires lifelong use of uric‑acid‑lowering drugs to keep levels under 360 µmol/L; painkillers alone are insufficient. In a study where nurses helped patients adjust their dose based on lab results, 95 % reached the target after two years, compared with only 30 % of patients seen by regular doctors. Even after reaching the target, medication must not be stopped. Diet changes alone cannot bring levels down to this point, and abstaining from alcohol lowers them by just 1.6 mg/dL.\n\n- Benefit: In a randomized controlled trial of 517 adults who had experienced gout attacks within the previous 12 months, one group received nurse‑led education and dose adjustments to achieve the target level, while the other continued routine care. After two years, 95 % of the intervention group versus 30 % of the control group had uric‑acid levels below 360 µmol/L (6 mg/dL). The odds of success were 3.18 times higher in the intervention group (RR 3.18, 95 % CI 2.42–4.18; P < 0.0001). Secondary outcomes — attack frequency, tophus formation, and quality of life — also improved. Each additional quality‑adjusted life year gained cost £5,066. Follow‑up data showed that 82 % of participants reported zero attacks in the previous year, versus a median of one attack for the control group (P < 0.001). The proportion still on therapy was 1.19 times higher in the intervention group (adjusted RR 1.19, 1.09–1.30). The 2020 American College of Rheumatology guidelines recommend uric‑acid‑lowering therapy for patients with tophi, bone erosion on imaging, or ≥2 attacks per year; the target is <6 mg/dL, achieved by regular monitoring and dose titration, with allopurinol as first‑line therapy, especially for those with stage 3 or higher chronic kidney disease. Anti‑inflammatory prophylaxis is advised for 3–6 months at initiation. Observational data indicate that after successful control, many patients can discontinue medication without relapse; however, only 13 % remained flare‑free over five years. Alcohol restriction lowers uric‑acid levels by 1.6 mg/dL, while a single beer raises them by 0.16 mg/dL; healthier diets have far smaller effects. Debate persists over optimal drug choice: allopurinol is favored for its efficacy, safety, and low cost, though patients with cardiovascular disease or recent events may be switched to other agents per FDA warnings. The CARES trial linked allopurinol to a 22 % higher risk of all‑cause mortality (HR 1.22) and a 34 % higher risk of cardiovascular death (HR 1.34) versus allopurinol; the European FAST trial found no such increase. Urine alkalinization is not recommended for uricosuric agents due to lack of evidence. Adequate hydration is essential, especially for patients with kidney stones or advanced CKD.\n\n- Evidence grade: A\n- Sources:Doherty M, Jenkins W, Richardson H, et al. (2018). Efficacy and cost-effectiveness of nurse-led care involving education and engagement of patients and a treat-to-target urate-lowering strategy versus usual care for gout: a randomized controlled trial. Lancet, 392(10156), 1403-1412. ; Abhishek A, Jenkins W, La-Crette J, Fernandes G, Doherty M (2020). Nurse-led care is preferred over GP-led care of gout and improves gout outcomes: results of Nottingham Gout Treatment Trial follow-up study. Rheumatology, 59(3), 575-579. ; FitzGerald JD, Dalbeth N, Mikuls T, et al. (2020). 2020 American College of Rheumatology Guideline for the Management of Gout. Arthritis Care & Research, 72(6), 744-760. ; White WB, Saag KG, Becker MA, et al.; CARES Investigators (2018). Cardiovascular Safety of Febuxostat or Allopurinol in Patients with Gout. New England Journal of Medicine, 378(13), 1200-1210. ; Mackenzie IS, Ford I, Nuki G, et al.; FAST Study Group (2020). Long-term cardiovascular safety of febuxostat compared with allopurinol in patients with gout (FAST): a multicentre, prospective, randomized, open-label, non-inferiority trial. Lancet, 396(10264), 1745-1757. ; Chinese Society of Endocrinology (2020). Chinese Guidelines for the Diagnosis and Treatment of Hyperuricemia and Gout (2019). Chinese Journal of Endocrinology and Metabolism, 36(1), 1-13. \n\n- Notes: Controversy exists: different countries recommend different first‑line drugs. The U.S. guideline favors allopurinol and advises avoiding febuxostat in patients with cardiovascular disease, whereas the FAST trial found no increased risk with febuxostat. Probenecid, another uricosuric agent, is available in China. Chinese guidelines (2019 and 2024 updates) provide separate recommendations on drug selection and urine alkalinization; they suggest that sodium bicarbonate may be unnecessary, but hydration remains crucial. **Han Chinese individuals should be screened for HLA‑B*5801 before starting allopurinol**; carriers account for 7.4 % of Han Chinese, 0.7 % of Caucasians and Hispanics, and have a three‑fold higher risk of allopurinol‑induced hypersensitivity syndrome, a potentially fatal condition involving extensive skin peeling. The 2020 ACR guidelines recommend screening for these groups. Initiation of therapy can temporarily increase flare‑ups, so anti‑inflammatory prophylaxis for 3–6 months is mandatory; discontinuing uric‑acid‑lowering drugs because of pain is a common cause of treatment failure. When an attack occurs, additional anti‑inflammatory medication should be added per medical advice, not the uric‑acid‑lowering drug. Target levels are expressed as <6 mg/dL (≈360 µmol/L); Chinese labs typically report µmol/L. Asymptomatic hyperuricemia is addressed separately in Section 6, Item 19. Sugar‑sweetened beverages and alcohol are discussed in Section 2, Items 7 and 19. 〔100〕 〔100〕 〔438〕 〔211〕 〔6190〕 〔1.01〕 〔1.47〕 〔1.03〕 〔1.03〕 〔1.73〕 〔6128〕 〔60〕 〔0.85〕 〔7.2〕 〔8.6〕\nEvidence A. Controversy exists: different countries recommend different first‑line drugs. The U.S. guideline favors allopurinol and advises avoiding febuxostat in patients with cardiovascular disease, whereas the FAST trial found no increased risk with febuxostat. Probenecid, another uricosuric agent, is available in China. Chinese guidelines (2019 and 2024 updates) provide separate recommendations on drug selection and urine alkalinization; they suggest that sodium bicarbonate may be unnecessary, but hydration remains crucial. **Han Chinese individuals should be screened for HLA‑B*5801 before starting allopurinol**; carriers account for 7.4 % of Han Chinese, 0.7 % of Caucasians and Hispanics, and have a three‑fold higher risk of allopurinol‑induced hypersensitivity syndrome, a potentially fatal condition involving extensive skin peeling. The 2020 ACR guidelines recommend screening for these groups. Initiation of therapy can temporarily increase flare‑ups, so anti‑inflammatory prophylaxis for 3–6 months is mandatory; discontinuing uric‑acid‑lowering drugs because of pain is a common cause of treatment failure. When an attack occurs, additional anti‑inflammatory medication should be added per medical advice, not the uric‑acid‑lowering drug. Target levels are expressed as <6 mg/dL (≈360 µmol/L); Chinese labs typically report µmol/L. Asymptomatic hyperuricemia is addressed separately in Section 6, Item 19. Sugar‑sweetened beverages and alcohol are discussed in Section 2, Items 7 and 19. 〔100〕 〔100〕 〔438〕 〔211〕 〔6190〕 〔1.01〕 〔1.47〕 〔1.03〕 〔1.03〕 〔1.73〕 〔6128〕 〔60〕 〔0.85〕 〔7.2〕 〔8.6〕\nPossible trade-off: The source summarizes the return this way: “Gout requires lifelong use of uric‑acid‑lowering drugs to keep levels under 360 µmol/L; painkillers alone are insufficient. In a study where nurses helped patients adjust their dose based on lab results, 95 % reached the target after two years, compared with only 30 % of patients seen by regular doctors. Even after reaching the target, medication must not be stopped. Diet changes alone cannot bring levels down to this point, and abstaining from alcohol lowers them by just 1.6 mg/dL.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Doherty M, Jenkins W, Richardson H, et al. (2018). Efficacy and cost-effectiveness of nurse-led care involving education and engagement of patients and a treat-to-target urate-lowering strategy versus usual care for gout: a randomised controlled trial. Lancet, 392(10156), 1403-1412.: https://doi.org/10.1016/S0140-6736(18)32158-5\nAbhishek A, Jenkins W, La-Crette J, Fernandes G, Doherty M (2020). Nurse-led care is preferred over GP-led care of gout and improves gout outcomes: results of Nottingham Gout Treatment Trial follow-up study. Rheumatology, 59(3), 575-579.: https://doi.org/10.1093/rheumatology/kez333\nFitzGerald JD, Dalbeth N, Mikuls T, et al. (2020). 2020 American College of Rheumatology Guideline for the Management of Gout. Arthritis Care & Research, 72(6), 744-760.: https://doi.org/10.1002/acr.24180\nWhite WB, Saag KG, Becker MA, et al.\nCARES Investigators (2018). Cardiovascular Safety of Febuxostat or Allopurinol in Patients with Gout. New England Journal of Medicine, 378(13), 1200-1210.: https://doi.org/10.1056/NEJMoa1710895\nMackenzie IS, Ford I, Nuki G, et al.\nFAST Study Group (2020). Long-term cardiovascular safety of febuxostat compared with allopurinol in patients with gout (FAST): a multicentre, prospective, randomised, open-label, non-inferiority trial. Lancet, 396(10264), 1745-1757.: https://doi.org/10.1016/S0140-6736(20)32234-0\n中华医学会内分泌学分会 (2020). 中国高尿酸血症与痛风诊疗指南(2019). 中华内分泌代谢杂志, 36(1), 1-13.: https://doi.org/10.3760/cma.j.issn.1000-6699.2020.01.001\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/16-%E5%BE%97%E4%BA%86%E6%85%A2%E6%80%A7%E7%97%85%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 17-001 · While the elderly are still lucid, designate a future guardian in writing ### 1. While the elderly are still lucid, designate a future guardian in writing\n\n- Cost: It costs only a few hundred yuan to have a notarized document drawn up at a notary office. A single conversation with the elderly person is enough to settle the matter. The real difficulty lies in bringing it up — you must directly discuss the day when they will no longer be able to make decisions for themselves.\n- In plain terms: While an elderly person still has a clear mind, it’s worth spending a few hundred yuan to have a written document notarized, naming who will serve as their guardian. Without such a document, once they lose decision-making capacity, a court must decide who gets to sign on their behalf and manage their finances. If family members disagree, the process can drag on even longer.\n- Benefit: Under civil law, adults who are mentally sound and capable of independent decisions (legally termed “adults with full civil capacity”) may proactively arrange for a future guardian through mutual agreement. This person can be a close relative or any willing individual or organization. Such an arrangement must be formalized in writing. When the person later loses all or part of their decision-making ability, the designated individual assumes responsibility. Absent this document, guardianship must be assigned by a court.\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code (Article 33). \n- Notes: This arrangement is known as “voluntary guardianship,” meaning the guardian is chosen by the individual themselves, taking precedence over the standard legal order of guardianship. It is especially important for elderly people living alone, whose children reside far away, or those from complex family backgrounds. It is recommended to have the document notarized at a notary office.\nEvidence A. This arrangement is known as “voluntary guardianship,” meaning the guardian is chosen by the individual themselves, taking precedence over the standard legal order of guardianship. It is especially important for elderly people living alone, whose children reside far away, or those from complex family backgrounds. It is recommended to have the document notarized at a notary office.\nPossible trade-off: The source summarizes the return this way: “While an elderly person still has a clear mind, it’s worth spending a few hundred yuan to have a written document notarized, naming who will serve as their guardian. Without such a document, once they lose decision-making capacity, a court must decide who gets to sign on their behalf and manage their finances. If family members disagree, the process can drag on even longer.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第三十三条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 17-002 · Make a will — remember that later ones override earlier ones, and notarized wills no longer take priority ### 2. Make a will — remember that later ones override earlier ones, and notarized wills no longer take priority\n\n- Cost: Writing a will by hand costs nothing. Having it notarized at a notary office costs several hundred to over a thousand yuan. The hard part is bringing it up: you must discuss end‑of‑life matters with your family.\n- In plain terms: The law recognizes six types of wills, but a single mistake in the format can render the entire document invalid — this is the most common pitfall. A handwritten will must be written entirely by the testator, signed, and dated. If multiple wills exist and they conflict, the last one signed prevails. Since 2021, a notarized will no longer automatically takes precedence over others.\n- Benefit: The Civil Code acknowledges six legal forms of wills: handwritten, dictated to a scribe, printed, recorded on audio or video, oral, and notarized. Each type has specific formal requirements that must be met. When several wills exist, the most recent one governs. Starting in 2021, notarized wills no longer automatically rank above others.\n- Evidence grade: A\n- Sources: National People's Congress (2020). Civil Code (Articles 1134 to 1142). \n- Notes: A handwritten will must be written entirely by the testator, signed, and dated. For printed wills, at least two witnesses are required; both the testator and witnesses must sign every page and include the date. Relatives of the testator, potential heirs, or anyone named to receive assets cannot serve as witnesses. Any failure to meet these formal rules renders the will invalid — this is the most frequent cause of problems.\nEvidence A. A handwritten will must be written entirely by the testator, signed, and dated. For printed wills, at least two witnesses are required; both the testator and witnesses must sign every page and include the date. Relatives of the testator, potential heirs, or anyone named to receive assets cannot serve as witnesses. Any failure to meet these formal rules renders the will invalid — this is the most frequent cause of problems.\nPossible trade-off: The source summarizes the return this way: “The law recognizes six types of wills, but a single mistake in the format can render the entire document invalid — this is the most common pitfall. A handwritten will must be written entirely by the testator, signed, and dated. If multiple wills exist and they conflict, the last one signed prevails. Since 2021, a notarized will no longer automatically takes precedence over others.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大 (2020). 民法典（第一千一百三十四条至第一千一百四十二条）.: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 17-003 · Keep the elderly person’s money in a separate account and set a rule requiring two people to approve any large withdrawals ### 3. Keep the elderly person’s money in a separate account and set a rule requiring two people to approve any large withdrawals\n\n\n- Cost: This costs nothing. You only need to discuss it once with family members and agree on a spending limit. The real challenge is how to bring it up without making the senior feel you’re trying to restrict them.\n- In plain terms: Scammers targeting seniors for health products, collectibles, or financial schemes all follow the same pattern: they spend months building rapport, then strike all at once. By establishing a rule that any withdrawal above a certain amount must be approved by another person, you effectively delay the spending decision until the initial impulse fades.\n- Benefit: Most scams aimed at older adults rely on building trust over weeks or months before making a large financial demand. Setting a rule that requires a second person’s approval for any sizable expenditure helps delay that decision, reducing the chance of impulsive, costly mistakes.\n- Evidence grade: C\n- Sources: Author’s experience, no direct literature; see Sections 8 and 13 for general anti-fraud rules\n- Notes: Frame this not as “protecting them from fraud” but as “keeping household finances organized.” That approach is far easier for seniors to accept. Also, avoid moving all of their money into a child’s account — doing so can lead to entirely different kinds of disputes.\nEvidence C. Frame this not as “protecting them from fraud” but as “keeping household finances organized.” That approach is far easier for seniors to accept. Also, avoid moving all of their money into a child’s account — doing so can lead to entirely different kinds of disputes.\nPossible trade-off: The source summarizes the return this way: “Scammers targeting seniors for health products, collectibles, or financial schemes all follow the same pattern: they spend months building rapport, then strike all at once. By establishing a rule that any withdrawal above a certain amount must be approved by another person, you effectively delay the spending decision until the initial impulse fades.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 作者经验，无直接文献\n防骗通则见第 8 节和第 13 节\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 17-004 · A ready-made phrase for seniors to deflect unwanted offers ### 4. A ready-made phrase for seniors to deflect unwanted offers \n\n- Cost: No cost at all. It only takes a few minutes to discuss this with the senior once. \n- In plain terms: Sales pitches and scams rely on creating immediate pressure, making it hard for people to say no on the spot. By agreeing beforehand on the phrase “I need to go home and discuss this with my family,” the senior has an easy way out whenever needed. This works far better than trying to reason with them later. \n- Benefit: Both sales tactics and scams depend on on‑the‑spot pressure. Having a pre‑arranged line such as “I need to go home and discuss this with my family” gives seniors a graceful exit, making it far more effective than any post‑event explanation. \n- Evidence grade: C \n- Sources: author’s experience, no direct literature\n- Notes: Use this together with tip #3 (keeping the senior’s money in a separate account). You can also carry out home modifications to prevent falls, as described in Section 1. This phrase isn’t meant to protect the senior from themselves; it simply provides a way to decline politely without feeling awkward. When surrounded by salespeople, the hardest part isn’t judging whether they’re trustworthy — it’s finding the courage to say no in front of everyone. Agreeing on this line beforehand removes that burden entirely.\nEvidence C. Use this together with tip #3 (keeping the senior’s money in a separate account). You can also carry out home modifications to prevent falls, as described in Section 1. This phrase isn’t meant to protect the senior from themselves; it simply provides a way to decline politely without feeling awkward. When surrounded by salespeople, the hardest part isn’t judging whether they’re trustworthy — it’s finding the courage to say no in front of everyone. Agreeing on this line beforehand removes that burden entirely.\nPossible trade-off: The source summarizes the return this way: “Sales pitches and scams rely on creating immediate pressure, making it hard for people to say no on the spot. By agreeing beforehand on the phrase “I need to go home and discuss this with my family,” the senior has an easy way out whenever needed. This works far better than trying to reason with them later.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 作者经验，无直接文献\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 17-005 · Avoid any “investment-based senior care” schemes that require upfront payments: card enrollment, prepaid care fees, buying senior housing units, travel-based care programs, and sales of senior products all fall under the same category of illegal fundraising. ### 5. Avoid any “investment-based senior care” schemes that require upfront payments: card enrollment, prepaid care fees, buying senior housing units, travel-based care programs, and sales of senior products all fall under the same category of illegal fundraising.\n\n\n- Cost: No cost at all. Simply read the following list of common tactics to seniors; it takes just a few minutes. In the future, use this list to reject any such offers outright: don’t attend informational sessions, don’t visit facilities, and don’t leave contact details. The real challenge arises when seniors have already attended several sessions and formed relationships with promoters — in those cases, convincing them to back off becomes much harder.\n\n- In plain terms: Any senior care program that demands an initial payment while promising financial returns is essentially a scam. These schemes include selling membership cards, collecting prepaid care fees, selling senior housing units, offering travel-based care packages, and promoting various senior products. Under current regulations, recovered funds are extremely rare; victims usually bear the full financial loss. Official reports document cases where fraudsters raised 136,000,000 yuan by marketing “pre-booked senior housing units,” defrauding over 2,100 people. Another case saw fraudsters collect 620,000 yuan through similar tactics, affecting more than 2,100 people. The only effective preventive step is stopping the initial payment.\n\n- Benefit: The Civil Affairs Bureau has identified five primary patterns used by fraudsters; recognizing these patterns is far more reliable than trusting individual promoters. First, fake senior care organizations: these entities lack any physical presence and merely rent temporary venues while falsely claiming partnerships with legitimate care providers. Second, “senior care services” marketed via premium cards, membership passes, or prepaid plans that promise far more services than their actual capacity can deliver. Third, “investment in senior care projects” — including fictitious senior housing developments, long-term bed leases, and so-called “time bank” mutual care systems — often advertised with promises of principal return, rental guarantees, or buyback agreements. Fourth, sales of “senior products” involving product buybacks, consignment sales, loyalty discounts, complimentary health screenings, gift giveaways, conference promotions, wellness seminars, and expert medical consultations. Fifth, “travel-based senior care” packages featuring discounted or free trips, stored-value rewards, and points-based care programs. Legal statutes explicitly state that all financial losses resulting from participation in illegal fundraising must be borne by the victims themselves. Official statistics illustrate the scale of this problem: Dai and accomplices stole 136,000,000 yuan through similar schemes, affecting over 2,100 victims; Dai received a 15-year prison term plus a 400,000 yuan fine. Cao orchestrated a fraud totaling 13,207,000,000 yuan, impacting more than 110,000 people; he was sentenced to life imprisonment with permanent political rights revocation and full asset confiscation. Some health product promoters also employ fraud tactics: Ni lured seniors through free meals, gifts, and private transportation to attend lectures where “experts” fabricated anti-cancer benefits using false testimonials and inflated pricing; seniors ended up paying dozens of times the actual cost for a compound called dihydroquercetin. Ni received a 10-year-and-3-month sentence plus a 120,000 yuan fine. (National regulations effective May 1, 2021.)\n\n- Evidence grade: A\n- Sources: Ministry of Civil Affairs of China (2023). Risk warnings about illegal fund-raising in the field of elderly care services. (published by the Chinese Government website); Ministry of Civil Affairs of China, China Banking and Insurance Regulatory Commission (2021). Risk warnings about illegal fund-raising in the field of elderly care services. ; State Council of China (2021). Regulations on Preventing and Dealing with Illegal Fund-raising (State Council of China Order No. 737, Articles 2, 25, and 30). ; Supreme People's Procuratorate of China (2022). Typical cases of procuratorial organs cracking down on pension fraud crimes. ; Supreme People's Court of China (2025). Punishing typical cases of fraud related to people's livelihood in accordance with the law (Case 5 Ni Mourong Fraud Case). \n\n- Notes: Determining whether a program is legitimate should never rely on superficial impressions like “this organization looks reputable”; instead, focus on two clear indicators: does it demand an upfront payment, and does it promise financial returns? Legitimate senior care providers offer services rather than investment opportunities; any mention of returns, profits, or principal guarantees immediately disqualifies them. While it is difficult to prevent seniors from attending informational sessions, travel excursions, or medical screenings, the critical moment for intervention is when a payment is requested; this aligns perfectly with the dual-confirmation rule outlined in section 3. Once payment has already occurred, immediately contact police at 110 or the anti-fraud hotline 96110 to request a payment freeze, and simultaneously report the incident to local authorities responsible for handling illegal fundraising cases. Separate from these schemes, “housing reverse mortgage insurance” represents a distinct financial mechanism; refer to section 6 for further details.\nEvidence A. Determining whether a program is legitimate should never rely on superficial impressions like “this organization looks reputable”; instead, focus on two clear indicators: does it demand an upfront payment, and does it promise financial returns? Legitimate senior care providers offer services rather than investment opportunities; any mention of returns, profits, or principal guarantees immediately disqualifies them. While it is difficult to prevent seniors from attending informational sessions, travel excursions, or medical screenings, the critical moment for intervention is when a payment is requested; this aligns perfectly with the dual-confirmation rule outlined in section 3. Once payment has already occurred, immediately contact police at 110 or the anti-fraud hotline 96110 to request a payment freeze, and simultaneously report the incident to local authorities responsible for handling illegal fundraising cases. Separate from these schemes, “housing reverse mortgage insurance” represents a distinct financial mechanism; refer to section 6 for further details.\nPossible trade-off: The source summarizes the return this way: “Any senior care program that demands an initial payment while promising financial returns is essentially a scam. These schemes include selling membership cards, collecting prepaid care fees, selling senior housing units, offering travel-based care packages, and promoting various senior products. Under current regulations, recovered funds are extremely rare; victims usually bear the full financial loss. Official reports document cases where fraudsters raised 136,000,000 yuan by marketing “pre-booked senior housing units,” defrauding over 2,100 people. Another case saw fraudsters collect 620,000 yuan through similar tactics, affecting more than 2,100 people. The only effective preventive step is stopping the initial payment.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 民政部 (2023). 关于养老服务领域非法集资的风险提示.: https://www.gov.cn/lianbo/bumen/202306/content_6886556.htm\n民政部、中国银保监会 (2021). 关于养老领域非法集资的风险提示.: https://www.mca.gov.cn/n152/n164/c36171/content.html\n国务院 (2021). 防范和处置非法集资条例（国务院令第 737 号，第二、二十五、三十条）.: https://www.gov.cn/zhengce/zhengceku/2021-02/10/content_5586632.htm\n最高人民检察院 (2022). 检察机关打击整治养老诈骗犯罪典型案例.: https://www.spp.gov.cn/xwfbh/wsfbt/202206/t20220617_560010.shtml\n最高人民法院 (2025). 依法惩治涉民生领域诈骗犯罪典型案例（案例五 倪某荣诈骗案）.: https://www.court.gov.cn/zixun/xiangqing/482861.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 17-006 · Apart from the housing reverse mortgage insurance offered by insurers, you should avoid all other “housing-for-pension” schemes — never mortgage your home to buy financial products. ### 6. Apart from the housing reverse mortgage insurance offered by insurers, you should avoid all other “housing-for-pension” schemes — never mortgage your home to buy financial products.\n\n\n- Cost: There’s no cost involved. Keep your property deed in your own hands and don’t hand it over to anyone promoting “housing-for-pension” schemes. Before signing any mortgage, guarantee, or loan agreements, show them to your children first. The difficulty lies in the fact that promoters often come repeatedly and appear very enthusiastic, leaving seniors feeling awkward about refusing them.\n\n- In plain terms: The only legitimate “housing-for-pension” option is the housing reverse mortgage insurance provided by insurers, which is currently still in the pilot phase and used by very few people. Door‑to‑door sales pitches have nothing to do with this official program. Scammers trick seniors into mortgaging their homes so they can use the borrowed money to buy financial products recommended by the fraudsters — essentially a “pay‑old‑debts‑with‑new‑money” Ponzi scheme. Regulators report cases where seniors were unaware their homes had been mortgaged; as a result they ended up losing their property while still owing a loan.\n\n- Benefit: The China Banking and Insurance Regulatory Commission’s Consumer Protection Bureau clearly distinguishes between the genuine and the fraudulent schemes. The legitimate program is called “Housing Reverse Mortgage Insurance for Seniors.” Eligible seniors who fully own their homes may mortgage them to an insurer while continuing to live there, rent it out, or otherwise use it. Any sale or disposal of the property requires consent from the mortgagee — the insurer. Seniors then receive a pension according to agreed terms until their death. This service remains a pilot project with limited participants. Illegal operators label their schemes “housing‑for‑pension,” but they bear no relation to the official program; they merely exploit national policy to promote illegal fundraising. Their modus operandi is to persuade seniors to mortgage their homes and then use the proceeds to purchase recommended financial products — often a classic Ponzi arrangement. The original warning states that some participants are completely unaware their homes have been mortgaged, ultimately resulting in loss of the property and outstanding debt. A useful guideline for evaluating returns is also provided: if a financial product promises a yield above 6 %, it should be viewed with suspicion; above 8 % it becomes highly risky; and anything over 10 % means you should expect to lose all principal — “high returns with guaranteed principal” is a hallmark of financial fraud. The same warning also stresses the need to be cautious when signing contracts and never to sign blank documents (National level, June 2021).\n\n- Evidence grade: B\n- Sources: Consumer Rights Protection Bureau of China Banking and Insurance Regulatory Commission (2021). Risk warning on being wary of "investment for retirement" and "housing for retirement" financial fraud (Third Issue, 2021). (Reprinted by the Hunan Provincial Local Financial Supervision and Administration Bureau); Ministry of Civil Affairs of China, China Banking and Insurance Regulatory Commission (2021). Risk warning about illegal fund-raising in the field of elderly care (the fourth form of expression: illegal fund-raising in the name of claiming "housing for elderly care"). \n\n- Notes: This grade B reflects that the statements derive from regulatory risk warnings and expert judgment rather than empirical research data. The 6 %, 8 %, and 10 % thresholds are reference points suggested by regulators for consumers, not legally mandated standards. The former CBIRC has been merged into the National Financial Regulatory Administration; the original announcement page is no longer accessible, so we cite a reposted version from a provincial financial regulator. The core issue here is not merely possible losses on financial investments, but that after mortgaging their homes seniors still carry a loan obligation — a loss far exceeding any potential principal loss. General rules concerning contract signing and blank documents are covered in Section 8, Item 17; steps to halt fraudulent transactions after being scammed are outlined in Section 8, Item 2.\nEvidence B. This grade B reflects that the statements derive from regulatory risk warnings and expert judgment rather than empirical research data. The 6 %, 8 %, and 10 % thresholds are reference points suggested by regulators for consumers, not legally mandated standards. The former CBIRC has been merged into the National Financial Regulatory Administration; the original announcement page is no longer accessible, so we cite a reposted version from a provincial financial regulator. The core issue here is not merely possible losses on financial investments, but that after mortgaging their homes seniors still carry a loan obligation — a loss far exceeding any potential principal loss. General rules concerning contract signing and blank documents are covered in Section 8, Item 17; steps to halt fraudulent transactions after being scammed are outlined in Section 8, Item 2.\nPossible trade-off: The source summarizes the return this way: “The only legitimate “housing-for-pension” option is the housing reverse mortgage insurance provided by insurers, which is currently still in the pilot phase and used by very few people. Door‑to‑door sales pitches have nothing to do with this official program. Scammers trick seniors into mortgaging their homes so they can use the borrowed money to buy financial products recommended by the fraudsters — essentially a “pay‑old‑debts‑with‑new‑money” Ponzi scheme. Regulators report cases where seniors were unaware their homes had been mortgaged; as a result they ended up losing their property while still owing a loan.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国银保监会消费者权益保护局 (2021). 关于警惕「投资养老」「以房养老」金融诈骗的风险提示（2021 年第三期）.: https://dfjrjgj.hunan.gov.cn/dfjrjgj/yhlj/202106/t20210608_19450856.html\n民政部、中国银保监会 (2021). 关于养老领域非法集资的风险提示（第四种表现形式：以宣称「以房养老」为名非法集资）.: https://www.mca.gov.cn/n152/n164/c36171/content.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 17-007 · For elderly individuals at home who are bedridden or severely disabled, apply to the local yibao (basic medical insurance) office for long-term care insurance; it is not limited to seniors only. ### 7. For elderly individuals at home who are bedridden or severely disabled, apply to the local yibao (basic medical insurance) office for long-term care insurance; it is not limited to seniors only.\n\n\n- Cost: You only need to visit the local yibao office once to submit an application and undergo a disability assessment. If you pass the assessment on the first try, the evaluation fee is covered by the insurance fund — no out-of-pocket expense is required.\n\n- In plain terms: Long-term care insurance helps cover the cost of hiring caregivers. Those who are severely disabled and have remained in that condition for at least six months may apply to their local yibao office. Eligible care expenses do not need to be paid upfront; roughly 70% is reimbursed for employees covered under the worker policy, while about 50% is reimbursed for residents enrolled in the urban/rural resident policy. However, costs such as room charges and meals are not covered. Though often mistaken for a senior-specific program, official documents refer to “insured persons” without any age restriction — even younger individuals with severe disabilities may apply.\n\n- Benefit: There is no deductible threshold for approved long-term care services; you do not need to pay a set amount out-of-pocket before reimbursement begins. Approximately 70% of eligible costs are reimbursed for workers, and about 50% for urban/rural residents. The maximum annual payout cannot exceed 50% of the local average per-capita disposable income for residents in that region.\n\n- Evidence grade: A\n- Sources: National Healthcare Security Administration of China and other eight departments (2026). Notice on the issuance of the "Implementation Plan for Accelerating the Establishment of a Long-term Care Insurance System". : The protection object is "insured and paid according to regulations and the disability continues for a long time (generally more than 6 months)" , "Disabled persons who have passed the assessment upon application", "Severely disabled persons are protected in the initial stage of the system"; "There is no minimum payment standard for long-term care services that meet the regulations. If insured according to the insurance policy for unemployed urban and rural residents, the fund payment ratio is about 50%; for those insured according to the unit employee insurance policy, the fund payment ratio is about 70%, and retirees enjoy the insurance benefits for unit employees"; "The annual maximum payment limit of the insured person's fund shall not exceed 50% of the per capita disposable income of urban and rural residents in the coordinated area in the previous year"; "The fixed waiting period for benefits is set at 6 months in principle"; See also the "Opinions on Accelerating the Establishment of the Long-term Care Insurance System" by the General Office of the CPC Central Committee and the State Council of China. \n\n- Notes: Disability must be “long-term and continuous” — generally lasting six months or more; a few weeks of hospitalization does not qualify. A six-month waiting period applies before benefits can be claimed. Expenses unrelated to care, such as room fees or meals, are not covered by this insurance. Medical costs normally paid by yibao are also excluded. Individuals already receiving work-related injury care benefits cannot claim both simultaneously. This insurance is separate from disability-related subsidies; they follow different application procedures and provide distinct financial aid, as detailed in Section 7, Article 8. Care received at home or in community settings receives preferential reimbursement rates; institutionalization is not mandatory. Implementation varies by region, and assessment criteria differ locally. Contact 12393 or your local yibao office to confirm whether the program is active in your area and how to schedule an evaluation. Even if an initial assessment fails, reapplication is possible once disability worsens.\nEvidence A. Disability must be “long-term and continuous” — generally lasting six months or more; a few weeks of hospitalization does not qualify. A six-month waiting period applies before benefits can be claimed. Expenses unrelated to care, such as room fees or meals, are not covered by this insurance. Medical costs normally paid by yibao are also excluded. Individuals already receiving work-related injury care benefits cannot claim both simultaneously. This insurance is separate from disability-related subsidies; they follow different application procedures and provide distinct financial aid, as detailed in Section 7, Article 8. Care received at home or in community settings receives preferential reimbursement rates; institutionalization is not mandatory. Implementation varies by region, and assessment criteria differ locally. Contact 12393 or your local yibao office to confirm whether the program is active in your area and how to schedule an evaluation. Even if an initial assessment fails, reapplication is possible once disability worsens.\nPossible trade-off: The source summarizes the return this way: “Long-term care insurance helps cover the cost of hiring caregivers. Those who are severely disabled and have remained in that condition for at least six months may apply to their local yibao office. Eligible care expenses do not need to be paid upfront; roughly 70% is reimbursed for employees covered under the worker policy, while about 50% is reimbursed for residents enrolled in the urban/rural resident policy. However, costs such as room charges and meals are not covered. Though often mistaken for a senior-specific program, official documents refer to “insured persons” without any age restriction — even younger individuals with severe disabilities may apply.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家医保局等八部门 (2026). 关于印发《加快建立长期护理保险制度实施方案》的通知.: https://www.gov.cn/zhengce/zhengceku/202603/content_7063915.htm\n「待遇享受不设起付标准。符合规定的长期护理服务费用，按未就业城乡居民参保政策参保的，基金支付比例为50%左右\n按单位职工参保政策参保的，基金支付比例为70%左右，退休人员享受单位职工参保待遇」\n「参保人员基金年度最高支付限额不超过统筹地区上年度城乡居民人均可支配收入的50%」\n「待遇享受固定等待期原则上按照6个月设置」\n另见中共中央办公厅、国务院办公厅《关于加快建立长期护理保险制度的意见》.: https://www.gov.cn/gongbao/2026/issue_12666/202604/content_7065119.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 17-008 · For families with someone bedridden at home, pressure ulcers are a top concern: use an electric alternating-pressure air mattress, turn the patient regularly, and check bony areas daily ### 8. For families with someone bedridden at home, pressure ulcers are a top concern: use an electric alternating-pressure air mattress, turn the patient regularly, and check bony areas daily\n\n\n- Cost: Electric alternating-pressure air mattresses for home use start at a few hundred yuan. Turning a patient takes just a few minutes. The real challenge is doing it every two to three hours, even at night — no single caregiver can manage that alone.\n\n- In plain terms: Pressure ulcers are far more than just superficial skin injuries. Among older adults undergoing hip-fracture surgery, those already having pressure ulcers at admission face a roughly 20% higher chance of dying within 30 days. Three evidence‑based actions help: using an electric air mattress cuts new ulcer formation by about 60% compared with ordinary hospital mattresses; consistently turning the patient reduces risk by roughly 70% versus standard care; and keeping the person from lying prone for long periods also helps. Check the sacrum, heels, hips, and shoulders each day; if any area shows persistent redness that doesn’t fade when pressed, contact a nurse or doctor right away.\n\n- Benefit: Data come from 19,520 hip‑fracture patients in the U.S. NSQIP registry (2016‑2019). Those with pre‑existing pressure ulcers showed a higher 30‑day mortality rate; after adjusting for other factors, this link remained significant (OR 1.2, a 21% increase in risk, P = 0.004). They also faced higher rates of deep‑vein thrombosis (OR 1.59), pneumonia (OR 1.39), unplanned readmissions (OR 1.43), and an average hospital stay 0.4 days longer. In a follow‑up of 324 elderly inpatients (mean age 86) over 18 months, pressure ulcers independently predicted long‑term death (HR 1.500, 95% CI 1.059‑2.126, P = 0.020). A network meta‑analysis of 65 randomized trials compared electric alternating‑pressure air mattresses with standard hospital mattresses; the former lowered ulcer incidence (RR 0.42, 95% CI 0.29‑0.63, moderate certainty). Similar benefits were seen with hybrid systems (RR 0.22, 95% CI 0.07‑0.66). A 2026 Cochrane review of 11 trials involving 4,462 patients found little difference between turning schedules of 2 hours versus 4 hours (RR 1.05, 95% CI 0.79‑1.39, very low certainty). However, using wearable sensors to enforce 2‑hour turning intervals in an ICU setting cut ulcer rates compared with usual care (RR 0.28, 95% CI 0.10‑0.75, moderate certainty). Finally, patients kept in a prone position developed ulcers far more often than those lying supine (RR 4.55, 95% CI 2.31‑8.98).\n\n- Evidence grade: B\n- Sources:Porter SB, Pla R, Chow JH, et al. (2022). Preoperative Pressure Ulcers, Mortality, and Complications in Older Hip Fracture Surgery Patients. JAAOS Global Research & Reviews, 6(11). ; Ottaviani S, Rondanina E, Longo E, et al. (2026). Impact of pressure ulcers and frailty on long-term mortality: a prospective cohort study of hospitalized older adults. European Geriatric Medicine, 17(2), 665-672. ; Shi C, Dumville JC, Cullum N (2018). Support surfaces for pressure ulcer prevention: A network meta-analysis. PLoS ONE, 13(2), e0192707. ; Latimer SL, Chaboyer WP, Probst S, et al. (2026). Repositioning for pressure injury prevention in adults. Cochrane Database of Systematic Reviews, 6, CD009958. \n\n- Notes: This grade reflects three main points. First, the mortality studies showed only that patients with ulcers fared worse; they did not prove that preventing ulcers directly lowers death rates. Second, the evidence on optimal turning intervals from randomized trials is quite weak. Third, the data on air mattresses are relatively stronger, yet they compared hospital‑grade mattresses to ordinary home mattresses, so extrapolation to home use is somewhat uncertain. Daily inspection of bony areas is standard nursing practice and lacks dedicated research support. The mortality benefit is evaluated separately from cost calculations for other items in this section. Home‑based care services covered by long‑term care insurance are described in item 7. Sudden leg swelling should be treated as a possible deep‑vein thrombosis, as covered in section 13, item 11. Situations involving prolonged bed rest after falls or severe injury are discussed in section 1, item 34.\nEvidence B. This grade reflects three main points. First, the mortality studies showed only that patients with ulcers fared worse; they did not prove that preventing ulcers directly lowers death rates. Second, the evidence on optimal turning intervals from randomized trials is quite weak. Third, the data on air mattresses are relatively stronger, yet they compared hospital‑grade mattresses to ordinary home mattresses, so extrapolation to home use is somewhat uncertain. Daily inspection of bony areas is standard nursing practice and lacks dedicated research support. The mortality benefit is evaluated separately from cost calculations for other items in this section. Home‑based care services covered by long‑term care insurance are described in item 7. Sudden leg swelling should be treated as a possible deep‑vein thrombosis, as covered in section 13, item 11. Situations involving prolonged bed rest after falls or severe injury are discussed in section 1, item 34.\nPossible trade-off: The source summarizes the return this way: “Pressure ulcers are far more than just superficial skin injuries. Among older adults undergoing hip-fracture surgery, those already having pressure ulcers at admission face a roughly 20% higher chance of dying within 30 days. Three evidence‑based actions help: using an electric air mattress cuts new ulcer formation by about 60% compared with ordinary hospital mattresses; consistently turning the patient reduces risk by roughly 70% versus standard care; and keeping the person from lying prone for long periods also helps. Check the sacrum, heels, hips, and shoulders each day; if any area shows persistent redness that doesn’t fade when pressed, contact a nurse or doctor right away.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Porter SB, Pla R, Chow JH, et al. (2022). Preoperative Pressure Ulcers, Mortality, and Complications in Older Hip Fracture Surgery Patients. JAAOS Global Research & Reviews, 6(11).: https://doi.org/10.5435/JAAOSGlobal-D-22-00117\nOttaviani S, Rondanina E, Longo E, 等 (2026). Impact of pressure ulcers and frailty on long-term mortality: a prospective cohort study of hospitalized older adults. European Geriatric Medicine, 17(2), 665-672.: https://doi.org/10.1007/s41999-025-01331-8\nShi C, Dumville JC, Cullum N (2018). Support surfaces for pressure ulcer prevention: A network meta-analysis. PLoS ONE, 13(2), e0192707.: https://doi.org/10.1371/journal.pone.0192707\nLatimer SL, Chaboyer WP, Probst S, 等 (2026). Repositioning for pressure injury prevention in adults. Cochrane Database of Systematic Reviews, 6, CD009958.: https://doi.org/10.1002/14651858.CD009958.pub4\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 17-009 · If an older person’s cataracts already affect walking safely, have an eye doctor assess surgery; when both eyes are affected, do not delay the second eye too long ### 9. If an older person’s cataracts already affect walking safely, have an eye doctor assess surgery; when both eyes are affected, do not delay the second eye too long\n\n- Cost: Accompany the older person to ophthalmology once; the doctor decides whether surgery is appropriate. One eye is operated at a time; many hospitals do it as day surgery and send the patient home the same day. If both eyes have cataracts, operate in two separate procedures. Out-of-pocket cost depends on which intraocular lens (artificial lens) you choose and how local yibao reimburses — ask before surgery.\n- In plain terms: In women aged 70 and older, having the first-eye cataract surgery sooner cut falls over the next year by about one-third, and fewer people fractured bones. The number who fell at least once did not drop. For the second eye, surgery did not show a clear difference in falls. After surgery, hip fracture over one year was about 16% lower.\n- Benefit: A randomized trial enrolled 306 women aged 70 or older with cataracts. Half had first-eye surgery within about four weeks; half waited 12 months per usual care. Over one year, the early-surgery group had about 34% fewer falls (fall rate ratio 0.66, 95% CI 0.45 to 0.96). At least one fall occurred in 49% of the surgery group versus 45% in the wait group — no reduction. Two or more falls: 18% versus 25%. Fractures: 4 in the surgery group (3%) versus 12 (8%). A Cochrane review included this trial and concluded first-eye surgery in women reduced fall counts; second-eye surgery did not. A randomized trial of the second eye enrolled 239 women aged 70 or older. Fall rates were 32% lower in the surgery group, but the difference could be chance (fall rate ratio 0.68, 95% CI 0.39 to 1.19). In a 5% sample of US Medicare, 1,113,640 cataract patients aged 65 or older (2002–2009) were followed observationally without randomization. After surgery, one-year hip fracture odds were about 16% lower (OR 0.84, 95% CI 0.81 to 0.87). Absolute difference 0.20 percentage points — about 2 fewer cases per 1,000.\n- Evidence grade: B\n- Sources:Harwood RH, Foss AJ, Osborn F, Gregson RM, Zaman A, Masud T (2005). Falls and health status in elderly women following first eye cataract surgery: a randomized controlled trial. British Journal of Ophthalmology, 89(1), 53-59. ; Foss AJ, Harwood RH, Osborn F, Gregson RM, Zaman A, Masud T (2006). Falls and health status in elderly women following second eye cataract surgery: a randomized controlled trial. Age and Ageing, 35(1), 66-71. ; Gillespie LD, Robertson MC, Gillespie WJ, et al. (2012). Interventions for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews, 9, CD007146. ; Tseng VL, Yu F, Lum F, Coleman AL (2012). Risk of fractures following cataract surgery in Medicare beneficiaries. JAMA, 308(5), 493-501. ; Desapriya E, Subzwari S, Scime-Beltrano G, et al. (2010). Vision improvement and reduction in falls after expedited cataract surgery: systematic review and metaanalysis. Journal of Cataract and Refractive Surgery, 36(1), 13-19. ; Meuleners LB, Lee AH, Ng JQ, Morlet N, Fraser ML (2012). First eye cataract surgery and hospitalization from injuries due to a fall: a population-based study. Journal of the American Geriatrics Society, 60(9), 1730-1733. ; Meuleners LB, Fraser ML, Ng J, Morlet N (2014). The impact of first- and second-eye cataract surgery on injurious falls that require hospitalisation: a whole-population study. Age and Ageing, 43(3), 341-346. ; Keay L, Ho KC, Rogers K, et al. (2022). The incidence of falls after first and second eye cataract surgery: a longitudinal cohort study. Medical Journal of Australia, 217(2), 94-99. ; National Health Commission of China (NHC) (2022). "14th Five-Year Plan" National Eye Health Plan (2021-2025). \n- Notes: Controversy: pooling the two randomized trials, the number who fell at least once did not fall significantly (OR 0.81, 95% CI 0.55 to 1.17). In Western Australian all-population hospital records, hospitalization for fall injury in the year after first-eye surgery rose 27%. Between the two surgeries, such hospitalizations were 2.14 times the pre-surgery rate. Before-after comparisons cannot separate surgery from aging. Another Australian follow-up found the largest drop in fall counts after the second eye. If both eyes have cataracts, do not delay the second too long. Between surgeries, take extra care on stairs and when getting up. A Cochrane-included trial that addressed vision problems in older people actually increased fall counts by about 57%. Surgery fixes vision; preventing falls still needs Section 1, item 13 (balance and leg strength). Whether bones can survive a fall: Section 1, item 39 (bone density screening) and item 40 (treat osteoporosis if found). National eye-health planning states cataract surgery is widely available at county level — not only at big-city hospitals. Main beneficiaries: your parents and grandparents.\nEvidence B. Controversy: pooling the two randomized trials, the number who fell at least once did not fall significantly (OR 0.81, 95% CI 0.55 to 1.17). In Western Australian all-population hospital records, hospitalization for fall injury in the year after first-eye surgery rose 27%. Between the two surgeries, such hospitalizations were 2.14 times the pre-surgery rate. Before-after comparisons cannot separate surgery from aging. Another Australian follow-up found the largest drop in fall counts after the second eye. If both eyes have cataracts, do not delay the second too long. Between surgeries, take extra care on stairs and when getting up. A Cochrane-included trial that addressed vision problems in older people actually increased fall counts by about 57%. Surgery fixes vision; preventing falls still needs Section 1, item 13 (balance and leg strength). Whether bones can survive a fall: Section 1, item 39 (bone density screening) and item 40 (treat osteoporosis if found). National eye-health planning states cataract surgery is widely available at county level — not only at big-city hospitals. Main beneficiaries: your parents and grandparents.\nPossible trade-off: The source summarizes the return this way: “In women aged 70 and older, having the first-eye cataract surgery sooner cut falls over the next year by about one-third, and fewer people fractured bones. The number who fell at least once did not drop. For the second eye, surgery did not show a clear difference in falls. After surgery, hip fracture over one year was about 16% lower.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Harwood RH, Foss AJ, Osborn F, Gregson RM, Zaman A, Masud T (2005). Falls and health status in elderly women following first eye cataract surgery: a randomised controlled trial. British Journal of Ophthalmology, 89(1), 53-59.: https://doi.org/10.1136/bjo.2004.049478\nFoss AJ, Harwood RH, Osborn F, Gregson RM, Zaman A, Masud T (2006). Falls and health status in elderly women following second eye cataract surgery: a randomised controlled trial. Age and Ageing, 35(1), 66-71.: https://doi.org/10.1093/ageing/afj005\nGillespie LD, Robertson MC, Gillespie WJ, et al. (2012). Interventions for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews, 9, CD007146.: https://doi.org/10.1002/14651858.CD007146.pub3\nTseng VL, Yu F, Lum F, Coleman AL (2012). Risk of fractures following cataract surgery in Medicare beneficiaries. JAMA, 308(5), 493-501.: https://doi.org/10.1001/jama.2012.9014\nDesapriya E, Subzwari S, Scime-Beltrano G, et al. (2010). Vision improvement and reduction in falls after expedited cataract surgery: systematic review and metaanalysis. Journal of Cataract and Refractive Surgery, 36(1), 13-19.: https://doi.org/10.1016/j.jcrs.2009.07.032\nMeuleners LB, Lee AH, Ng JQ, Morlet N, Fraser ML (2012). First eye cataract surgery and hospitalization from injuries due to a fall: a population-based study. Journal of the American Geriatrics Society, 60(9), 1730-1733.: https://doi.org/10.1111/j.1532-5415.2012.04098.x\nMeuleners LB, Fraser ML, Ng J, Morlet N (2014). The impact of first- and second-eye cataract surgery on injurious falls that require hospitalisation: a whole-population study. Age and Ageing, 43(3), 341-346.: https://doi.org/10.1093/ageing/aft177\nKeay L, Ho KC, Rogers K, et al. (2022). The incidence of falls after first and second eye cataract surgery: a longitudinal cohort study. Medical Journal of Australia, 217(2), 94-99.: https://doi.org/10.5694/mja2.51611\n国家卫生健康委 (2022). 「十四五」全国眼健康规划（2021-2025年）.: https://www.gov.cn/zhengce/zhengceku/2022-01/17/content_5668951.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 17-010 · For older adults walking a dog, hold the leash in the palm, keep it short, and train against lunging ### 10. For older adults walking a dog, hold the leash in the palm, keep it short, and train against lunging\n- Cost: Changing grip and shortening the leash are free; training takes time and may require paid help.\n- In plain terms: US emergency data show dog-walking falls and leash-related hand injuries among older adults. The source recommends a palm grip, a shorter leash, and training to reduce sudden pulling.\n- Applicability and limits: The cited studies count injuries but do not measure how many the proposed practices prevent. Choose a dog and walking setup the person can safely manage.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence B. The cited studies count injuries but do not measure how many the proposed practices prevent. Choose a dog and walking setup the person can safely manage.\nPossible trade-off: The source summarizes the return this way: “US emergency data show dog-walking falls and leash-related hand injuries among older adults. The source recommends a palm grip, a shorter leash, and training to reduce sudden pulling.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Pirruccio K, Yoon YM, Ahn J (2019). Fractures in Elderly Americans Associated With Walking Leashed Dogs. JAMA Surgery, 154(5), 458-459.: https://doi.org/10.1001/jamasurg.2019.0061\nForrester MB (2020). Dog leash-related injuries treated at emergency departments. American Journal of Emergency Medicine, 38(9), 1782-1786.: https://doi.org/10.1016/j.ajem.2020.05.082\nPlusch K, Givner D, Wiafe B, Lutsky K, Beredjiklian P (2026). Hand and Wrist Dog-Leash Injuries in the Outpatient Setting: A Review of 443 Cases. Hand, 21(4), 582-586.: https://doi.org/10.1177/15589447241299128\nCDC (2009). Nonfatal fall-related injuries associated with dogs and cats — United States, 2001-2006. MMWR, 58(11), 277-281.: https://www.cdc.gov/mmwr/preview/mmwrhtml/mm5811a1.htm\nRosa R, Buckley RE (2024). Leash-related injuries associated with dog walking: an understudied risk for dog owners? Journal of the American Veterinary Medical Association, 262(7), 973-978.: https://doi.org/10.2460/javma.23.11.0608\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/17-%E5%AE%B6%E9%87%8C%E6%9C%89%E8%80%81%E4%BA%BA.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 18-001 · Start by claiming what you’re entitled to: the national dibao program gives 3,600 yuan per child per year until the child turns 3. ### 1. Start by claiming what you’re entitled to: the national dibao program gives 3,600 yuan per child per year until the child turns 3.\n\n- Cost: Zero out-of-pocket expense. Simply apply at the local hukou office where your child is registered — one visit is all it takes.\n- In plain terms: If your child was born after January 1, 2025, and is under 3 years old, you qualify for this payment. One parent or legal guardian can submit the application at the child’s hukou office. The allowance is 3,600 yuan per year per child, paid out until the child reaches age 3. No personal income tax applies to this money, and it does not count toward any dibao or similar assistance calculations.\n- Benefit: As stipulated in the policy issued by the General Offices of the CPC Central Committee and the State Council, infants and toddlers born after January 1, 2025, and under 3 years of age are eligible for a yearly payment of 3,600 yuan per child. This amount is exempt from personal income tax and is excluded from calculations of household or individual income when determining eligibility for dibao or similar programs.\n- Evidence grade: A\n- Notes: This is a nationwide baseline benefit. Certain provinces and municipalities also offer their own local subsidies, which can be claimed alongside this national payment. Over three years, the total comes to 10,800 yuan — a modest contribution toward raising a child. Do not let this amount influence your decision about whether or not to have a child.\n- Sources: General Office of the Central Committee of the Communist Party of China, General Office of the State Council of China (2025). Implementation Plan for the Childcare Subsidy System. \nEvidence A. This is a nationwide baseline benefit. Certain provinces and municipalities also offer their own local subsidies, which can be claimed alongside this national payment. Over three years, the total comes to 10,800 yuan — a modest contribution toward raising a child. Do not let this amount influence your decision about whether or not to have a child.\nPossible trade-off: The source summarizes the return this way: “If your child was born after January 1, 2025, and is under 3 years old, you qualify for this payment. One parent or legal guardian can submit the application at the child’s hukou office. The allowance is 3,600 yuan per year per child, paid out until the child reaches age 3. No personal income tax applies to this money, and it does not count toward any dibao or similar assistance calculations.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中共中央办公厅、国务院办公厅 (2025). 育儿补贴制度实施方案.: https://www.gov.cn/gongbao/2025/issue_12206/202508/content_7035435.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/18-%E5%85%BB%E5%AD%A9%E5%AD%90%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 18-002 · Maternity leave lasts 98 days; maternity benefits are paid by the maternity insurance fund based on the employer’s average monthly wage from the prior year. ### 2. Maternity leave lasts 98 days; maternity benefits are paid by the maternity insurance fund based on the employer’s average monthly wage from the prior year.\n\n- Cost: There is no cost to you. Your employer handles all the paperwork — you don’t need to do anything.\n- In plain terms: You’re entitled to at least 98 days of maternity leave, including up to 15 days you can take before the birth. If the delivery is difficult, you get an extra 15 days. For each additional child born, you receive another 15 days of leave. The money paid during this time is called maternity benefits and comes from the maternity insurance fund. If your employer hasn’t enrolled in this insurance, they must pay the benefits themselves.\n- Benefit: The length of maternity leave is set by the State Council: “Female employees are entitled to 98 days of maternity leave, including 15 days before delivery; an extra 15 days are added for difficult deliveries; for each additional child born, an additional 15 days of leave are granted.” The payments received during this period are known as maternity benefits. For employees covered by maternity insurance, these benefits are paid by the insurance fund at the rate of the employer’s average monthly wage from the prior year. Employees not covered by insurance receive benefits from their employer at the same wage level they earned before taking leave.\n- Evidence grade: A\n- Notes: 98 days is the minimum standard mandated by the state. Most provincial regulations on family planning add at least 60 days of additional “reward leave” for childbirth, bringing the total to at least 158 days in most regions. The party responsible for paying wages during this reward leave varies by province.\n- Sources:State Council of China (2012). Special Rules on the Labor Protection of Female Employees (National Order No. 619, Article 7, Article 8). \nEvidence A. 98 days is the minimum standard mandated by the state. Most provincial regulations on family planning add at least 60 days of additional “reward leave” for childbirth, bringing the total to at least 158 days in most regions. The party responsible for paying wages during this reward leave varies by province.\nPossible trade-off: The source summarizes the return this way: “You’re entitled to at least 98 days of maternity leave, including up to 15 days you can take before the birth. If the delivery is difficult, you get an extra 15 days. For each additional child born, you receive another 15 days of leave. The money paid during this time is called maternity benefits and comes from the maternity insurance fund. If your employer hasn’t enrolled in this insurance, they must pay the benefits themselves.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2012). 女职工劳动保护特别规定（国令第 619 号，第七条、第八条）.: https://www.gov.cn/zhengce/zhengceku/2012-05/07/content_6584.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/18-%E5%85%BB%E5%AD%A9%E5%AD%90%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 18-003 · Important to know: Employers cannot cut pay or fire workers due to pregnancy, childbirth, or breastfeeding ### 3. Important to know: Employers cannot cut pay or fire workers due to pregnancy, childbirth, or breastfeeding\n\n- Cost: No cost at all\n- In plain terms: During pregnancy, after giving birth, or while breastfeeding, it is illegal for employers to cut your pay or fire you. Violators face fines ranging from 1,000 to 5,000 yuan per employee. For infants under one year old, you are entitled to one hour of breastfeeding time each day, and employers cannot assign you overtime or night shifts. Instructions on how to file a claim can be found in Section 19.\n- Benefit: As stipulated by the State Council, “Employers must not reduce the wages of female employees, fire them, or terminate their labor or employment contracts due to pregnancy, childbirth, or breastfeeding.” In other words, during these periods, employers cannot lower your pay, fire you, or end your contract. Mothers of infants under one year old are entitled to one hour of breastfeeding time daily, and employers must not require them to work extra hours or night shifts. Any violations result in fines of at least 1,000 yuan and up to 5,000 yuan per employee.\n- Evidence grade: A\n- Notes: If you are illegally fired, refer to Section 19 for steps on filing a claim. Key evidence includes any written notices or messages regarding job reassignment or pay cuts — be sure to keep these records safe.\n- Sources:State Council of China (2012). Special Rules on the Labor Protection of Female Employees (National Order No. 619, Article 5, Article 9, Article 13). \nEvidence A. If you are illegally fired, refer to Section 19 for steps on filing a claim. Key evidence includes any written notices or messages regarding job reassignment or pay cuts — be sure to keep these records safe.\nPossible trade-off: The source summarizes the return this way: “During pregnancy, after giving birth, or while breastfeeding, it is illegal for employers to cut your pay or fire you. Violators face fines ranging from 1,000 to 5,000 yuan per employee. For infants under one year old, you are entitled to one hour of breastfeeding time each day, and employers cannot assign you overtime or night shifts. Instructions on how to file a claim can be found in Section 19.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2012). 女职工劳动保护特别规定（国令第 619 号，第五条、第九条、第十三条）.: https://www.gov.cn/zhengce/zhengceku/2012-05/07/content_6584.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/18-%E5%85%BB%E5%AD%A9%E5%AD%90%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 18-004 · The time-cost calculation is based on “whose time is being used,” not on “how hard it is” ### 4. The time-cost calculation is based on “whose time is being used,” not on “how hard it is”\n\n\n- Cost: There’s no monetary expense — only time is spent. For children under 3, that time is essentially taken up around the clock. The difficulty lies in the fact that this happens daily, not just for a few tough days.\n- In plain terms: Count up all the hours spent caring for the child each day, plus every nighttime wake-up call. Then multiply that total by the hourly wage of the person doing the work. The resulting figure is usually far higher than the cost of formula and diapers. That’s why it’s best to discuss how responsibilities will be divided before having a child.\n- Benefit: By converting daily childcare time and nighttime interruptions into hours, then multiplying by the caregiver’s hourly wage, you arrive at a number that typically exceeds the cost of formula and diapers. Even unpaid tasks like childcare, cooking, and nightly wake-ups should be treated the same way — converted to hours and multiplied by a wage figure to be included in the total cost. The calculation method mirrors that used in Section 10 for household chores. Having a clear division of labor agreed upon beforehand makes it easier to decide whether to have a child.\n- Evidence grade: C\n- Notes: The goal isn’t to produce a perfectly accurate figure. Rather, it’s to ensure both partners discuss responsibilities using the same calculation framework prior to having a child, rather than arguing about it afterward.\n- Sources: Author’s experience, no direct literature; see Section 10 for caliber\nEvidence C. The goal isn’t to produce a perfectly accurate figure. Rather, it’s to ensure both partners discuss responsibilities using the same calculation framework prior to having a child, rather than arguing about it afterward.\nPossible trade-off: The source summarizes the return this way: “Count up all the hours spent caring for the child each day, plus every nighttime wake-up call. Then multiply that total by the hourly wage of the person doing the work. The resulting figure is usually far higher than the cost of formula and diapers. That’s why it’s best to discuss how responsibilities will be divided before having a child.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 作者经验，无直接文献\n口径见第 10 节\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/18-%E5%85%BB%E5%AD%A9%E5%AD%90%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 18-005 · Breaking down costs into three periods: ages 0–3, compulsory education, and post‑compulsory education ### 5. Breaking down costs into three periods: ages 0–3, compulsory education, and post‑compulsory education\n\n- Cost: There’s no single fixed figure for total expenses; they vary widely depending on the city and the approach families take. The real challenge is to carefully separate the costs into these three periods instead of guessing a rough total.\n- In plain terms: For ages 0–3, most spending goes toward childcare arrangements — whether parents care for the child themselves, grandparents help out, or a professional is hired. During primary and middle school, the main expenses are housing and extracurricular activities. After that, costs center on further education pathways. Since spending patterns differ so much in each phase, lumping them together yields only an intimidating overall figure.\n- Benefit: The bulk of expenses in the 0–3 age range relate to childcare methods; for compulsory education, housing and after‑school programs dominate; later on, costs shift toward higher‑level schooling. Because these categories are distinct, mixing them obscures the true financial picture.\n- Evidence grade: C\n- Notes: First, factor in any guaranteed financial support such as parental subsidies, maternity allowances, and yibao reimbursements; then determine what additional funds are still needed. Avoid basing decisions on widely circulated online estimates like “it costs X million to raise a child,” as their calculation methods are unclear and may omit or overstate certain items.\n- Sources: author’s experience, no direct literature\nEvidence C. First, factor in any guaranteed financial support such as parental subsidies, maternity allowances, and yibao reimbursements; then determine what additional funds are still needed. Avoid basing decisions on widely circulated online estimates like “it costs X million to raise a child,” as their calculation methods are unclear and may omit or overstate certain items.\nPossible trade-off: The source summarizes the return this way: “For ages 0–3, most spending goes toward childcare arrangements — whether parents care for the child themselves, grandparents help out, or a professional is hired. During primary and middle school, the main expenses are housing and extracurricular activities. After that, costs center on further education pathways. Since spending patterns differ so much in each phase, lumping them together yields only an intimidating overall figure.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 作者经验，无直接文献\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/18-%E5%85%BB%E5%AD%A9%E5%AD%90%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 18-006 · Keep separate accounts for having kids for your elders, for marriage, and for old-age security ### 6. Keep separate accounts for having kids for your elders, for marriage, and for old-age security\n\n- Cost: There’s no monetary cost — only the cost of having a sincere conversation. The real challenge is speaking openly about these topics without dodging them.\n- In plain terms: Others may expect you to have children, and that can certainly be one factor to consider. Yet the time and money involved are expenses you personally bear. “Relying on kids for old-age support” deserves its own separate calculation, since it hinges on another person’s financial capacity and willingness two decades down the line. Be sure to also write down the consequences of choosing not to have kids, so you can compare both sides fairly.\n- Benefit: The reasoning here mirrors that in Section 10. External expectations are valid considerations, but their associated costs must be recorded on your own ledger, not someone else’s. This is especially true for “relying on kids for old-age support,” which depends entirely on another individual’s future financial situation and willingness to help.\n- Evidence grade: C\n- Notes: Make sure to list both the consequences of having kids and those of not having them, then compare them side by side. Recording only one side of the equation doesn’t truly qualify as keeping accounts at all.\n- Sources: Author’s experience, no direct literature; see Section 10 for similar analysis\nEvidence C. Make sure to list both the consequences of having kids and those of not having them, then compare them side by side. Recording only one side of the equation doesn’t truly qualify as keeping accounts at all.\nPossible trade-off: The source summarizes the return this way: “Others may expect you to have children, and that can certainly be one factor to consider. Yet the time and money involved are expenses you personally bear. “Relying on kids for old-age support” deserves its own separate calculation, since it hinges on another person’s financial capacity and willingness two decades down the line. Be sure to also write down the consequences of choosing not to have kids, so you can compare both sides fairly.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 作者经验，无直接文献\n同类分析见第 10 节\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/18-%E5%85%BB%E5%AD%A9%E5%AD%90%E5%88%92%E4%B8%8D%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-001 · Overtime pay is calculated at three rates: 1.5×, 2×, and 3× the regular wage; failure to pay warrants a complaint to labor authorities, and non‑payment after the deadline incurs an additional penalty of 50%–100% of the owed amount. ### 1. Overtime pay is calculated at three rates: 1.5×, 2×, and 3× the regular wage; failure to pay warrants a complaint to labor authorities, and non‑payment after the deadline incurs an additional penalty of 50%–100% of the owed amount.\n\n\n- Cost: There is no direct cost. Simply keep copies of time‑card records, shift schedules, and overtime approval forms; also screenshot any messages from supervisors assigning work in the team chat. The challenge is remembering to do this each month.\n\n- In plain terms: For ordinary workdays, overtime must be paid at 1.5× the wage. On rest days, if no compensatory time off is granted, the rate rises to 2×. On statutory holidays such as New Year’s Day, Spring Festival, Labor Day, and National Day, overtime must be paid at 3× the wage, and compensatory time off is not permitted. If a company refuses to pay, workers may file a complaint with labor authorities. Should payment still be delayed after a deadline set by authorities, the employer must pay an extra penalty equal to half to one‑fold the original amount owed.\n\n- Benefit: Statutory limits cap normal working hours at 8 per day and 44 per week. Regular overtime should not exceed one hour daily; under special circumstances it may reach three hours per day, but the monthly total must stay under 36 hours. Overtime pay follows three tiers: 150% of the wage for ordinary days, 200% for rest‑day work without compensatory time, and 300% for statutory holiday work. The law explicitly forbids substituting compensatory time off for holiday overtime pay. Employers that fail to pay face orders to settle the debt promptly; non‑compliance triggers an additional penalty of 50%–100% of that debt.\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2018). Labor Law (Second Amendment in 2018, Articles 36, 41, 43, 44). (Published by State Administration for Market Regulation of China); National People’s Congress Standing Committee (2007). Labor Contract Law (Article 85, Item 3). \n\n- Notes: Rest days and statutory holidays are distinct categories; the latter comprise only a handful of nationally designated days each year. Days created through compensatory leave arrangements are treated as rest days and therefore receive the 200% rate. Statements such as “the company requires overtime approval” or “I stayed voluntarily” do not absolve employers of payment obligations, yet they can complicate evidence collection; consequently, it is vital to retain documentation of work assignments and approvals. Implementing alternative work‑time regimes such as a comprehensive‑hour calculation system or a flexible‑hour schedule requires prior authorization from labor authorities. Details on arbitration time limits appear in Section 8, Article 19.\nEvidence A. Rest days and statutory holidays are distinct categories; the latter comprise only a handful of nationally designated days each year. Days created through compensatory leave arrangements are treated as rest days and therefore receive the 200% rate. Statements such as “the company requires overtime approval” or “I stayed voluntarily” do not absolve employers of payment obligations, yet they can complicate evidence collection; consequently, it is vital to retain documentation of work assignments and approvals. Implementing alternative work‑time regimes such as a comprehensive‑hour calculation system or a flexible‑hour schedule requires prior authorization from labor authorities. Details on arbitration time limits appear in Section 8, Article 19.\nPossible trade-off: The source summarizes the return this way: “For ordinary workdays, overtime must be paid at 1.5× the wage. On rest days, if no compensatory time off is granted, the rate rises to 2×. On statutory holidays such as New Year’s Day, Spring Festival, Labor Day, and National Day, overtime must be paid at 3× the wage, and compensatory time off is not permitted. If a company refuses to pay, workers may file a complaint with labor authorities. Should payment still be delayed after a deadline set by authorities, the employer must pay an extra penalty equal to half to one‑fold the original amount owed.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2018). 劳动法（2018 年第二次修正，第三十六、四十一、四十三、四十四条）.: https://www.samr.gov.cn/zw/zfxxgk/fdzdgknr/bgt/art/2023/art_d9aa750028b14b99a776cb93726a360d.html\n全国人大常委会 (2007). 劳动合同法（第八十五条第三项）.: http://www.gov.cn/gongbao/content/2007/content_711013.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-002 · Annual leave is calculated based on total years of service: 5, 10, or 15 days. If unused, employees receive 300% of their daily wage as compensation. ### 2. Annual leave is calculated based on total years of service: 5, 10, or 15 days. If unused, employees receive 300% of their daily wage as compensation.\n\n\n- Cost: There is no cost involved. Simply add up all the years you’ve worked at every employer; your social insurance records serve as proof. The main challenge is avoiding signing any form that states you “voluntarily waive annual leave.”\n\n- In plain terms: If your total work experience across all employers is at least 1 year but under 10 years, you’re entitled to 5 days of annual leave per year. For 10–20 years of experience, it’s 10 days; for 20+ years, it’s 15 days. These totals continue to accumulate even after changing jobs. If your employer cannot arrange leave and you agree to forgo it, you’ll receive three times your daily wage for those days. Signing a “voluntary waiver of annual leave” form means you’ll only receive your regular salary thereafter.\n\n- Benefit: Employees who have worked continuously for 12 months qualify for annual leave. The number of days is determined by total years of service across all employers. Specifically, 5 days apply to 1–10 years of experience, 10 days for 10–20 years, and 15 days for 20+ years. Statutory holidays and weekends do not count toward this total. If an employer genuinely cannot provide leave due to operational needs and you consent to forgoing it, you’ll receive 300% of your daily wage as compensation. This amount already includes your regular salary, so the extra payment equals 200% of your daily wage. Daily wage is calculated as monthly salary ÷ 21.75; monthly salary is the average of the previous 12 months’ earnings excluding overtime. New employees receive a pro‑rated amount based on days worked that year. Upon termination, unused leave is compensated proportionally, with no deductions for any leave already taken. Employers failing to provide leave or compensation face mandatory corrections; persistent non‑compliance results in an additional penalty equal to the original compensation amount (effective nationwide since 1 Jan 2008).\n\n- Evidence grade: A\n- Sources: State Council of China (2007). Regulations on paid annual leave for employees (State Council of China Order No. 514, Articles 2, 3, 4, 5, 7). ; Ministry of Human Resources and Social Security of China (2008). Implementation Measures for Paid Annual Leave for Enterprise Employees (Ministry of Human Resources and Social Security of China Order No. 1, Articles 3, 4, 5, 10, 11, 12, and 15). \n\n- Notes: Total years of service are cumulative across all employers, not limited to one company. Never base calculations solely on tenure at your current employer. Only when an employee “voluntarily and in writing waives leave” may the employer limit payment to regular wages; therefore, avoid signing such waivers. Employees taking 20+ days of personal leave without wage deductions also lose annual leave entitlement. Similarly, extended sick leave disqualifies workers: 2 months for under‑10‑year experience, 3 months for 10–20 years, and 4 months for 20+ years. Family‑visit leave, marriage or bereavement leave, maternity/paternity leave, and periods of work‑related injury recovery do not count toward annual leave.\nEvidence A. Total years of service are cumulative across all employers, not limited to one company. Never base calculations solely on tenure at your current employer. Only when an employee “voluntarily and in writing waives leave” may the employer limit payment to regular wages; therefore, avoid signing such waivers. Employees taking 20+ days of personal leave without wage deductions also lose annual leave entitlement. Similarly, extended sick leave disqualifies workers: 2 months for under‑10‑year experience, 3 months for 10–20 years, and 4 months for 20+ years. Family‑visit leave, marriage or bereavement leave, maternity/paternity leave, and periods of work‑related injury recovery do not count toward annual leave.\nPossible trade-off: The source summarizes the return this way: “If your total work experience across all employers is at least 1 year but under 10 years, you’re entitled to 5 days of annual leave per year. For 10–20 years of experience, it’s 10 days; for 20+ years, it’s 15 days. These totals continue to accumulate even after changing jobs. If your employer cannot arrange leave and you agree to forgo it, you’ll receive three times your daily wage for those days. Signing a “voluntary waiver of annual leave” form means you’ll only receive your regular salary thereafter.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2007). 职工带薪年休假条例（国务院令第 514 号，第二、三、四、五、七条）.: http://www.gov.cn/gongbao/content/2008/content_859865.htm\n人力资源和社会保障部 (2008). 企业职工带薪年休假实施办法（人社部令第 1 号，第三、四、五、十、十一、十二、十五条）.: http://www.gov.cn/gongbao/content/2009/content_1265995.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-003 · There is a legal limit on probation periods, wages must be at least 80% of the regular rate, and only one probation period may be set per employee ### 3. There is a legal limit on probation periods, wages must be at least 80% of the regular rate, and only one probation period may be set per employee\n\n- Cost: Zero expense. Spend a few minutes before signing to verify that the contract’s stated term and probation length match the legal requirements.\n- In plain terms: For contracts lasting up to one year, the maximum probation period is one month. For contracts from one to three years, it is two months. For contracts exceeding three years, or open‑ended contracts, the maximum is six months. An employer may only place an employee on probation once; offering a second probation period after the employee has been regularized is illegal. During probation, wages must be no lower than the minimum wage for that position or 80% of the agreed regular wage, and they must also meet the local minimum wage standard.\n- Benefit: Under the law, contracts of more than three months but under one year may have a probation period of no more than one month; those from one to three years may have a maximum of two months; and contracts of three years or longer, as well as open‑ended contracts, may have a maximum of six months. Contracts with a term defined solely by completion of a specific task, or those lasting less than three months, may not include any probation period at all. An employer may stipulate only one probation period for any given employee. If a contract mentions a probation period but does not specify its length, that period is deemed invalid and the entire contract term applies. Probation wages must be at least 80% of the lowest comparable wage within the organization or 80% of the agreed regular wage, and they must also meet the local minimum wage. Should an employer set a probation period longer than permitted by law, it must compensate the employee for the excess time at the regular monthly wage rate. Termination during probation is only permissible under specific legal circumstances, and the employer must provide a valid reason to the employee (nationwide).\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2007). Labor Contract Law (Articles 19, 20, 21, 83). \n- Notes: Three common violations occur frequently. First, a one‑year contract may contain a three‑month probation period. Second, after an employee becomes regular, the employer may attempt to impose another probation period. Third, some employers claim “no social insurance during probation,” yet the obligation to enroll begins on the first day of work, regardless of probation status; details are provided in Section 12, Item 16. Being dismissed during probation does not mean no compensation; eligibility depends on whether the dismissal meets legal criteria. Unlawful termination entitles the employee to double the regular wage as stipulated in Item 6.\nEvidence A. Three common violations occur frequently. First, a one‑year contract may contain a three‑month probation period. Second, after an employee becomes regular, the employer may attempt to impose another probation period. Third, some employers claim “no social insurance during probation,” yet the obligation to enroll begins on the first day of work, regardless of probation status; details are provided in Section 12, Item 16. Being dismissed during probation does not mean no compensation; eligibility depends on whether the dismissal meets legal criteria. Unlawful termination entitles the employee to double the regular wage as stipulated in Item 6.\nPossible trade-off: The source summarizes the return this way: “For contracts lasting up to one year, the maximum probation period is one month. For contracts from one to three years, it is two months. For contracts exceeding three years, or open‑ended contracts, the maximum is six months. An employer may only place an employee on probation once; offering a second probation period after the employee has been regularized is illegal. During probation, wages must be no lower than the minimum wage for that position or 80% of the agreed regular wage, and they must also meet the local minimum wage standard.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2007). 劳动合同法（第十九、二十、二十一、八十三条）.: http://www.gov.cn/gongbao/content/2007/content_711013.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-004 · Calculating N: One month’s salary per full year of service; half a month for periods under six months ### 4. Calculating N: One month’s salary per full year of service; half a month for periods under six months\n\n- Cost: No cost at all. Just use a calculator — it takes about ten minutes.\n- In plain terms: When a layoff occurs, the employer must pay severance compensation calculated as follows: one month’s salary for each full year of service; periods of six months or more but less than a full year count as a full year; periods of less than six months result in half a month’s salary. The monthly salary figure is the average over the 12 months prior to termination, including bonuses, allowances, and other benefits. If an employee’s monthly salary exceeds three times the local average monthly wage from the previous year, the cap is set at three times that average, and the maximum eligible service period is 12 years.\n- Benefit: This is the statutory severance payment mandated by labor law when an employee is laid off — commonly referred to as “N.” The calculation rules are: “One month’s salary per full year of service… for periods of six months or more but less than a full year, the period counts as a full year; for periods under six months, half a month’s salary is paid.” Monthly salaries exceeding three times the local average are capped at three times that figure, and the maximum service duration considered is 12 years.\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2007). Labor Contract Law of the People's Republic of China (Effective on January 1, 2008) (Article 47). \n- Notes: The monthly salary referenced here is the average over the 12 months preceding termination, incorporating bonuses, allowances, and other benefits — not just base pay. This is precisely where employers often attempt to undervalue compensation.\nEvidence A. The monthly salary referenced here is the average over the 12 months preceding termination, incorporating bonuses, allowances, and other benefits — not just base pay. This is precisely where employers often attempt to undervalue compensation.\nPossible trade-off: The source summarizes the return this way: “When a layoff occurs, the employer must pay severance compensation calculated as follows: one month’s salary for each full year of service; periods of six months or more but less than a full year count as a full year; periods of less than six months result in half a month’s salary. The monthly salary figure is the average over the 12 months prior to termination, including bonuses, allowances, and other benefits. If an employee’s monthly salary exceeds three times the local average monthly wage from the previous year, the cap is set at three times that average, and the maximum eligible service period is 12 years.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2007). 中华人民共和国劳动合同法（2008 年 1 月 1 日施行）（第四十七条）.: http://www.gov.cn/gongbao/content/2007/content_711013.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-005 · If a company fires you without 30 days’ notice, it must pay an extra month’s salary ### 5. If a company fires you without 30 days’ notice, it must pay an extra month’s salary \n\n- Cost: No cost at all. \n- In plain terms: If a company terminates your employment without giving 30 days’ written notice, it must pay you an additional month’s salary on top of the standard compensation. This is commonly referred to as “N+1.” When negotiating, make sure this extra month is listed separately so the company doesn’t include it in the base amount “N.” \n- Benefit: Under labor law, when an employer ends a contract under this provision, there are two permissible options: either provide 30 days’ written notice to the employee, or pay an extra month’s salary and then terminate the contract. If the employer wants you to leave immediately, it must pay this additional month’s wage. This extra payment is known as “notice pay” and is calculated separately from “N.” \n- Evidence grade: A \n- Sources: Standing Committee of the National People's Congress (2007). Labor Contract Law of the People's Republic of China (effective on January 1, 2008) (Articles 36, 39, 40, 41, 46, 47, 87). ; State Council of China (2008). Regulations for the Implementation of the Labor Contract Law (State Council of China Order No. 535) Article 20: "If the employer chooses to pay an additional month's salary to the employee to terminate the labor contract in accordance with Article 40 of the Labor Contract Law, the additional salary shall be determined based on the employee's salary standard for the previous month." \n- Notes: Consequently, the typical outcome of a lawful termination under these circumstances is “N+1.” During negotiations, keep the base compensation “N” and the extra month distinct to prevent the employer from bundling them together.\nEvidence A. Consequently, the typical outcome of a lawful termination under these circumstances is “N+1.” During negotiations, keep the base compensation “N” and the extra month distinct to prevent the employer from bundling them together.\nPossible trade-off: The source summarizes the return this way: “If a company terminates your employment without giving 30 days’ written notice, it must pay you an additional month’s salary on top of the standard compensation. This is commonly referred to as “N+1.” When negotiating, make sure this extra month is listed separately so the company doesn’t include it in the base amount “N.”” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2007). 中华人民共和国劳动合同法（2008 年 1 月 1 日施行）（第三十六、三十九、四十、四十一、四十六、四十七、八十七条）.: http://www.gov.cn/gongbao/content/2007/content_711013.htm\n国务院 (2008). 劳动合同法实施条例（国务院令第 535 号）第二十条：「用人单位依照劳动合同法第四十条的规定，选择额外支付劳动者一个月工资解除劳动合同的，其额外支付的工资应当按照该劳动者上一个月的工资标准确定」.: http://www.gov.cn/gongbao/content/2008/content_1107604.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-006 · When a company unlawfully terminates employment, the compensation equals twice the standard severance amount ### 6. When a company unlawfully terminates employment, the compensation equals twice the standard severance amount\n\n- Cost: There is no direct cost involved. However, arbitration can take several months to resolve, and you must remain actively involved throughout this period without being able to drop the process midway.\n- In plain terms: If a company unlawfully terminates an employee, the compensation payable is twice the standard severance amount — commonly referred to as “2N.” Whether termination qualifies as unlawful depends on specific circumstances. It’s advisable to seek legal aid or consult an attorney first to determine whether negotiation with the employer or pursuing arbitration is the better course of action.\n- Benefit: Under labor law, employers who unlawfully terminate or end employment contracts must pay compensation equal to twice the standard severance amount outlined in Article 47 of the law. This means first calculating the standard severance figure and then doubling it for payment to the employee.\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2007). Labor Contract Law of the People's Republic of China (Effective on January 1, 2008) (Article 87). \n- Notes: This is the commonly known “2N” compensation rule. Whether termination qualifies as unlawful hinges on particular facts and conditions. Seek legal counsel first; further guidance on next steps is provided in Section 7.\nEvidence A. This is the commonly known “2N” compensation rule. Whether termination qualifies as unlawful hinges on particular facts and conditions. Seek legal counsel first; further guidance on next steps is provided in Section 7.\nPossible trade-off: The source summarizes the return this way: “If a company unlawfully terminates an employee, the compensation payable is twice the standard severance amount — commonly referred to as “2N.” Whether termination qualifies as unlawful depends on specific circumstances. It’s advisable to seek legal aid or consult an attorney first to determine whether negotiation with the employer or pursuing arbitration is the better course of action.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2007). 中华人民共和国劳动合同法（2008 年 1 月 1 日施行）（第八十七条）.: http://www.gov.cn/gongbao/content/2007/content_711013.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-007 · Never sign “voluntary resignation for personal reasons”; doing so forfeits your entitlements ### 7. Never sign “voluntary resignation for personal reasons”; doing so forfeits your entitlements\n\n- Cost: No monetary cost. The difficulty lies in resisting the pressure to sign on the spot.\n- In plain terms: Signing a statement that you’re resigning voluntarily for personal reasons typically means you lose both severance pay and eligibility for unemployment benefits. Voluntary resignation isn’t covered under the circumstances that entitle workers to compensation, except in cases where the employer fails to pay wages or neglects social insurance contributions. There’s no need to sign immediately — take a night to think it over.\n- Benefit: The Labor Contract Law specifies exactly which circumstances qualify workers for severance pay. Voluntary resignation doesn’t meet these criteria, unless the employer has committed statutory violations such as wage arrears or non-payment of social insurance. Signing a voluntary resignation form usually results in forfeiting both severance pay and unemployment benefits.\n- Evidence grade: B\n- Sources: Standing Committee of the National People's Congress (2007). Labor Contract Law of the People's Republic of China (Effective on January 1, 2008) (Article 38, Article 46). \n- Notes: Employers often claim, “Sign this first to start the process; we’ll arrange compensation separately.” Make sure such promises are written into the agreement before signing; otherwise, refuse to sign. Failing to sign on the same day carries no legal consequences — take time to decide calmly.\nEvidence B. Employers often claim, “Sign this first to start the process; we’ll arrange compensation separately.” Make sure such promises are written into the agreement before signing; otherwise, refuse to sign. Failing to sign on the same day carries no legal consequences — take time to decide calmly.\nPossible trade-off: The source summarizes the return this way: “Signing a statement that you’re resigning voluntarily for personal reasons typically means you lose both severance pay and eligibility for unemployment benefits. Voluntary resignation isn’t covered under the circumstances that entitle workers to compensation, except in cases where the employer fails to pay wages or neglects social insurance contributions. There’s no need to sign immediately — take a night to think it over.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2007). 中华人民共和国劳动合同法（2008 年 1 月 1 日施行）（第三十八条、第四十六条）.: http://www.gov.cn/gongbao/content/2007/content_711013.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-008 · Save pay stubs, attendance records, employment contracts, social insurance documents, and chat logs before leaving your job ### 8. Save pay stubs, attendance records, employment contracts, social insurance documents, and chat logs before leaving your job\n\n- Cost: No expense required. It takes about half an hour to save all these documents. The tricky part is remembering to do it before you leave.\n- In plain terms: Once you return your computer and work account, you won’t be able to access any of your pay stubs, attendance records, contracts, social insurance documents, or chat logs again. When filing for labor arbitration, you’ll still need these materials to prove your wage amount and whether you worked overtime. What you save are documents related to your own employment; do not take any company source code, client lists, or technical documents with you.\n- Benefit: After returning your computer and account, you lose access to all these records. While arbitration proceedings may lean slightly in favor of the employer, you still need your own evidence to prove your wage level and overtime hours.\n- Evidence grade: C\n- Sources: Author’s experience, no direct literature; see Section 7 for rights protection path\n- Notes: Only documents related to your own employment should be saved. Do not take any company source code, client lists, or technical documentation with you; those are separate matters, as explained in Section 11.\nEvidence C. Only documents related to your own employment should be saved. Do not take any company source code, client lists, or technical documentation with you; those are separate matters, as explained in Section 11.\nPossible trade-off: The source summarizes the return this way: “Once you return your computer and work account, you won’t be able to access any of your pay stubs, attendance records, contracts, social insurance documents, or chat logs again. When filing for labor arbitration, you’ll still need these materials to prove your wage amount and whether you worked overtime. What you save are documents related to your own employment; do not take any company source code, client lists, or technical documents with you.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 作者经验，无直接文献\n维权路径见第 7 节\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-009 · Before taking up a post where there is dust, noise, or chemicals, check whether the contract mentions any occupational hazards; the employer must arrange and pay for three occupational health examinations. ### 9. Before taking up a post where there is dust, noise, or chemicals, check whether the contract mentions any occupational hazards; the employer must arrange and pay for three occupational health examinations.\n\n\n- Cost: No cost involved. When signing the contract, read every clause under “Disclosure of Occupational Disease Hazards” carefully. Make sure to keep a copy of each health examination report for yourself. The main difficulty lies in having to ask questions and request documents in person.\n\n- In plain terms: When you sign a contract, the employer must truthfully describe any occupational hazards associated with the job, how to protect yourself, and what benefits you’re entitled to — there can be no concealment or deception. If such information is omitted, you have the right to refuse the job, and the employer cannot fire you for that reason. The employer must also arrange and pay for three occupational health examinations: before starting work, during employment, and upon leaving the job. If the pre‑termination examination is not performed, the employer cannot terminate or end your contract.\n\n- Benefit: According to the Law on the Prevention and Control of Occupational Diseases, when drafting a labor contract the employer must disclose four key points: what occupational hazards the job may bring, what health consequences might arise, how to protect yourself, and what benefits you’ll receive. The statutory wording is “the employer shall truthfully inform the worker and include this information in the contract, without any concealment or deception.” Should the employer later assign you tasks not mentioned in the contract that involve occupational hazards, it must again provide full disclosure and negotiate any contract amendments. Failure to comply gives you the right to refuse such work, and the employer may not terminate the contract on that basis. The three required health examinations must be paid for by the employer, and you must receive a written confirmation of this expense. Workers who have not undergone the pre‑employment examination may not be assigned to hazardous duties; likewise, those with specific medical contraindications must not be placed in jobs they cannot safely perform. If any work‑related health damage is detected, the worker must be transferred to a suitable position. Importantly, “an employer may not terminate or end a labor contract with a worker who has not undergone a pre‑termination occupational health examination.” Upon leaving the job, you have the right to obtain a free, certified copy of your occupational health records; the employer must provide this promptly. These records are essential for any subsequent occupational disease diagnosis, and they must be secured before you leave. Claims related to occupational disease are treated as work‑related injuries; details can be found starting at item 12.\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2018). Law on the Prevention and Control of Occupational Diseases (Amended in 2018, Articles 33, 35, and 36). (Reprinted by Beijing Municipal People's Government)\n\n- Notes: During an interview, asking just three questions can help you gauge whether a company is legitimate: whether the job involves occupational hazards, whether these are mentioned in the contract, and who pays for the pre‑employment health check. If the interviewer cannot answer or suggests “just start working first,” proceed with caution. The requirement for a pre‑termination health examination is a crucial safeguard — without it, the employer cannot end your contract. This examination also serves as key evidence for any future occupational disease claim; the same applies to the health records copy you must obtain before leaving. Claims for occupational disease are handled as work‑related injuries, and the corresponding benefits are outlined from item 12 onward.\nEvidence A. During an interview, asking just three questions can help you gauge whether a company is legitimate: whether the job involves occupational hazards, whether these are mentioned in the contract, and who pays for the pre‑employment health check. If the interviewer cannot answer or suggests “just start working first,” proceed with caution. The requirement for a pre‑termination health examination is a crucial safeguard — without it, the employer cannot end your contract. This examination also serves as key evidence for any future occupational disease claim; the same applies to the health records copy you must obtain before leaving. Claims for occupational disease are handled as work‑related injuries, and the corresponding benefits are outlined from item 12 onward.\nPossible trade-off: The source summarizes the return this way: “When you sign a contract, the employer must truthfully describe any occupational hazards associated with the job, how to protect yourself, and what benefits you’re entitled to — there can be no concealment or deception. If such information is omitted, you have the right to refuse the job, and the employer cannot fire you for that reason. The employer must also arrange and pay for three occupational health examinations: before starting work, during employment, and upon leaving the job. If the pre‑termination examination is not performed, the employer cannot terminate or end your contract.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2018). 职业病防治法（2018 年修正，第三十三、三十五、三十六条）.: https://www.beijing.gov.cn/zhengce/zhengcefagui/qtwj/201711/t20171104_779851.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-010 · Damage caused by dust, noise, and chemical toxins is irreversible: employers must provide protective gear, and workers can refuse unsafe tasks ### 10. Damage caused by dust, noise, and chemical toxins is irreversible: employers must provide protective gear, and workers can refuse unsafe tasks\n\n\n- Cost: No monetary cost. The real challenge is consistently wearing respirators, earplugs, and safety goggles, as well as refusing to perform tasks lacking adequate protection — this may lead coworkers to label you as “too picky.”\n\n- In plain terms: Pneumoconiosis, noise-induced hearing loss, and chemical eye burns are all listed as statutory occupational diseases. Once lung tissue or hearing is damaged, there is no treatment capable of restoring it. You have the right to know exactly what hazards exist at your workplace and to demand that your employer supply protective equipment and facilities. You may refuse any job that fails to provide these safeguards. Any attempt by your employer to cut your pay or terminate your contract in retaliation for exercising these rights is legally invalid.\n\n- Benefit: As of August 1, 2025, the official list of occupational diseases comprises 12 main categories containing 135 distinct conditions, including four open-ended clauses. Pneumoconiosis ranks first among them, covering silicosis, coal worker’s pneumoconiosis, graphite pneumoconiosis, carbon black pneumoconiosis, asbestosis, talc pneumoconiosis, cement pneumoconiosis, mica pneumoconiosis, potter’s pneumoconiosis, aluminum pneumoconiosis, welder’s pneumoconiosis, and foundry worker’s pneumoconiosis, plus one additional open clause. Noise-induced hearing loss and blast-induced hearing loss fall under occupational ear, nose, throat, and oral diseases; chemical eye burns and photic keratitis are listed under occupational eye diseases. All these injuries are permanent — once damaged, lungs and hearing cannot be repaired. Four fundamental rights are legally guaranteed: first, the right to be informed about all occupational hazards present, their potential consequences, and required protective measures; second, the right to demand provision of compliant protective equipment and improved working conditions; third, the right to report, criticize, or file complaints against any violations of occupational health laws or practices endangering health; fourth, the right to refuse any directive ordering work without proper protective measures. Furthermore, any employer action — such as wage cuts, benefit reductions, or contract termination — taken solely because a worker exercised these lawful rights is legally void nationwide.\n\n- Evidence grade: A\n- Sources: National Health Commission of China (NHC), Ministry of Human Resources and Social Security of China, State Administration for Disease Control and Prevention, All-China Federation of Trade Unions (2024). Classification and catalog of occupational diseases (implemented from August 1, 2025). ; New version of the catalog 12 categories 135 For the caliber of categories, see National Health Commission of China (NHC) (2024). The new version of the catalog adjusts occupational diseases to 12 categories and 135 categories. ; Standing Committee of the National People’s Congress (2018). Law on the Prevention and Control of Occupational Diseases (Article 39). (Reprinted by Beijing Municipal People’s Government)\n\n- Notes: Ensure you use respirators specifically rated for particulate filtration; ordinary gauze masks or disposable surgical masks offer no protection against dust. If your employer does not supply earplugs for noisy environments, purchasing them yourself is advisable, as hearing loss cannot be reversed. The belief that “working just two years to save money is safe” does not apply to pneumoconiosis — silicosis can manifest years after exposure ends and may worsen over time, making off-duty health checks essential (see Rule 9 of this section, which mandates three free occupational health examinations paid for by employers). The updated list also includes two new categories: occupational musculoskeletal disorders, specifically carpal tunnel syndrome affecting manufacturing workers performing repetitive wrist motions; and occupational mental and behavioral disorders, specifically post-traumatic stress disorder affecting police officers, medical personnel, and emergency responders involved in crisis response. Immediate first-aid measures for chemical splashes onto skin are detailed in item 13, clause 21.\nEvidence A. Ensure you use respirators specifically rated for particulate filtration; ordinary gauze masks or disposable surgical masks offer no protection against dust. If your employer does not supply earplugs for noisy environments, purchasing them yourself is advisable, as hearing loss cannot be reversed. The belief that “working just two years to save money is safe” does not apply to pneumoconiosis — silicosis can manifest years after exposure ends and may worsen over time, making off-duty health checks essential (see Rule 9 of this section, which mandates three free occupational health examinations paid for by employers). The updated list also includes two new categories: occupational musculoskeletal disorders, specifically carpal tunnel syndrome affecting manufacturing workers performing repetitive wrist motions; and occupational mental and behavioral disorders, specifically post-traumatic stress disorder affecting police officers, medical personnel, and emergency responders involved in crisis response. Immediate first-aid measures for chemical splashes onto skin are detailed in item 13, clause 21.\nPossible trade-off: The source summarizes the return this way: “Pneumoconiosis, noise-induced hearing loss, and chemical eye burns are all listed as statutory occupational diseases. Once lung tissue or hearing is damaged, there is no treatment capable of restoring it. You have the right to know exactly what hazards exist at your workplace and to demand that your employer supply protective equipment and facilities. You may refuse any job that fails to provide these safeguards. Any attempt by your employer to cut your pay or terminate your contract in retaliation for exercising these rights is legally invalid.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家卫生健康委、人力资源社会保障部、国家疾控局、全国总工会 (2024). 职业病分类和目录（2025 年 8 月 1 日起实施）.: https://www.gov.cn/zhengce/zhengceku/202412/content_6992843.htm\n新版目录 12 大类 135 种的口径见国家卫生健康委 (2024). 新版目录将职业病调整为 12 大类 135 种.: https://www.gov.cn/lianbo/bumen/202412/content_6992838.htm\n全国人大常委会 (2018). 职业病防治法（第三十九条）.: https://www.beijing.gov.cn/zhengce/zhengcefagui/qtwj/201711/t20171104_779851.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-011 · If you’re injured at work or hit while commuting, the first step is to get a work‑injury determination; if your employer won’t file it, you must do it yourself. ### 11. If you’re injured at work or hit while commuting, the first step is to get a work‑injury determination; if your employer won’t file it, you must do it yourself.\n\n\n- Cost: There is no cost — just a trip to the social insurance authority. You’ll need three documents: a work‑injury determination application form, proof of employment, and a medical diagnosis certificate.\n- In plain terms: Injuries that happen at work are considered work‑related injuries. Being hit while commuting — provided you bear no significant fault — also qualifies as a work‑injury. Without a formal work‑injury determination, however, you won’t receive medical coverage, wage replacement during recovery, or disability benefits. Employers must file the application within 30 days; if they fail to do so, you, your family, or a labor union may file it within one year.\n- Benefit: Without a work‑injury determination, all related benefits disappear: medical care, wage continuation while you recover, and disability payments. If an employer misses the 30‑day deadline, it must pay all required benefits out of its own funds.\n- Evidence grade: A\n- Sources: State Council of China (revised in 2010). Regulation on Work-Related Injury Insurance (State Council of China Order No. 586) Article 14 lists seven types of injuries that "should be recognized as work-related injuries", including "(6) On the way to and from get off work, injured by a traffic accident or urban rail transit, passenger ferry, or train accident that is not the main responsibility of the person"; Article 17 "The unit where the accident injury occurs or is diagnosed, Within 30 days from the date of identification of an occupational disease, an application for work-related injury identification shall be submitted to the coordinating regional social insurance administrative department. "If the employer fails to submit an application for work-related injury identification in accordance with the provisions of the preceding paragraph, the injured employee or his close relatives, or the trade union organization shall be diagnosed on the date of the accident or injury, Within one year from the date of identification of an occupational disease, an application for work-related injury identification can be submitted directly to the social insurance administration department in the coordinating area where the employer is located. "If the employer fails to submit an application for work-related injury identification within the time limit specified in the first paragraph of this article, the employer shall bear the relevant expenses such as work-related injury benefits that comply with the provisions of these regulations during this period." Article 19 "If the employee or his close relatives believe that it is a work-related injury, but the employer does not think it is a work-related injury, the employer shall bear the burden of proof." Article 20: "A decision on work-related injury determination shall be made within 60 days from the date of acceptance of the application for work-related injury determination"; Article 55, "Those who are dissatisfied with the decision not to accept the application for work-related injury determination" or "are dissatisfied with the conclusion of work-related injury determination", "may apply for administrative reconsideration in accordance with the law, or may file an administrative lawsuit with the People's Court in accordance with the law." ; Supreme People's Court of China (2014). Provisions on Several Issues Concerning the Trial of Administrative Cases of Work-related Injury Insurance (Fa Interpretation [2014] No. 9) Article 7: "If the application period for work-related injury identification is exceeded due to reasons that do not belong to the employee or his close relatives, the delayed time will not be counted in the application period for work-related injury identification." The listed situations are "(1) Force majeure; (2) Restriction of personal freedom; (3) Reasons attributed to the employer; (4) The registration system of the social insurance administrative department is imperfect; (5) The parties apply for arbitration and file civil lawsuits as to whether there is a labor relationship. \n- Notes: The one‑year deadline is absolute — after that you can’t apply. The burden of proof rests with the employer: if it denies that an injury is work‑related, it must provide evidence to the contrary. Still, you should keep your own records — photos from the scene, coworkers’ contact info, medical records, and attendance logs. Article 16 lists three situations where injuries are not considered work‑related: intentional criminal acts, intoxication or drug use, and self‑inflicted harm or suicide. Article 15 also defines “deemed work‑injuries”: death from a sudden illness at work or within 48 hours after unsuccessful emergency treatment.\nEvidence A. The one‑year deadline is absolute — after that you can’t apply. The burden of proof rests with the employer: if it denies that an injury is work‑related, it must provide evidence to the contrary. Still, you should keep your own records — photos from the scene, coworkers’ contact info, medical records, and attendance logs. Article 16 lists three situations where injuries are not considered work‑related: intentional criminal acts, intoxication or drug use, and self‑inflicted harm or suicide. Article 15 also defines “deemed work‑injuries”: death from a sudden illness at work or within 48 hours after unsuccessful emergency treatment.\nPossible trade-off: The source summarizes the return this way: “Injuries that happen at work are considered work‑related injuries. Being hit while commuting — provided you bear no significant fault — also qualifies as a work‑injury. Without a formal work‑injury determination, however, you won’t receive medical coverage, wage replacement during recovery, or disability benefits. Employers must file the application within 30 days; if they fail to do so, you, your family, or a labor union may file it within one year.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2010 修订). 工伤保险条例（国务院令第 586 号）第十四条列了七种「应当认定为工伤」，含「（六）在上下班途中，受到非本人主要责任的交通事故或者城市轨道交通、客运轮渡、火车事故伤害的」\n第十七条「所在单位应当自事故伤害发生之日或者被诊断、鉴定为职业病之日起30日内，向统筹地区社会保险行政部门提出工伤认定申请」「用人单位未按前款规定提出工伤认定申请的，工伤职工或者其近亲属、工会组织在事故伤害发生之日或者被诊断、鉴定为职业病之日起1年内，可以直接向用人单位所在地统筹地区社会保险行政部门提出工伤认定申请」「用人单位未在本条第一款规定的时限内提交工伤认定申请，在此期间发生符合本条例规定的工伤待遇等有关费用由该用人单位负担」\n第十九条「职工或者其近亲属认为是工伤，用人单位不认为是工伤的，由用人单位承担举证责任」\n第二十条「自受理工伤认定申请之日起60日内作出工伤认定的决定」\n第五十五条，对「工伤认定申请不予受理的决定不服的」「对工伤认定结论不服的」，「可以依法申请行政复议，也可以依法向人民法院提起行政诉讼」.: https://www.gov.cn/gongbao/content/2011/content_1778064.htm\n最高人民法院 (2014). 关于审理工伤保险行政案件若干问题的规定（法释〔2014〕9 号）第七条：「由于不属于职工或者其近亲属自身原因超过工伤认定申请期限的，被耽误的时间不计算在工伤认定申请期限内」，所列情形为「（一）不可抗力\n（二）人身自由受到限制\n（三）属于用人单位原因\n（四）社会保险行政部门登记制度不完善\n（五）当事人对是否存在劳动关系申请仲裁、提起民事诉讼」.: https://www.court.gov.cn/fabu/xiangqing/6775.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-012 · Don’t believe the myth that “staying at work counts as a workplace injury”: if you suddenly feel unwell, call 120 first — don’t rush to clock in. ### 12. Don’t believe the myth that “staying at work counts as a workplace injury”: if you suddenly feel unwell, call 120 first — don’t rush to clock in.\n\n- Cost: No cost at all.\n- In plain terms: Hurrying to the office when you suddenly feel unwell won’t earn you any extra compensation. To be classified as a workplace injury, the incident must occur during working hours and at the workplace; if it happens on the way to work before you even arrive, it doesn’t qualify. Cases where medical treatment is delayed past 48 hours also don’t count. Those few extra minutes spent trying to meet the criteria can actually lower your chances of survival.\n- Benefit: This rule states that a worker must suffer a sudden illness during working hours at their workplace, and then die within 48 hours despite medical efforts, to be deemed a workplace injury. Delaying medical care just to meet these conditions means sacrificing your own chance of survival for compensation that you might not even receive.\n- Evidence grade: A\n- Sources: Regulation on Work-Related Injury Insurance, Article 15, Paragraph 1, Item (1): "Those who die from a sudden illness during working hours and at their workplace or who die after rescue efforts fail within 48 hours" are deemed to be work-related injuries; Article 14, Item (6) only classifies "those who are injured by traffic accidents or urban rail transit, passenger ferries, or train accidents that are not their primary responsibility" on the way to and from get off work as work-related injuries, and sudden illnesses on the way are not included. \n- Notes: Both conditions must be met: the illness must occur during working hours and at the workplace. It does not apply if the illness strikes on the way to work before reaching the office. If a worker falls ill at work, is taken home or to hospital, and dies within 48 hours despite treatment, this rule may still apply. What matters most is where the person was at the moment of illness, not where they ultimately die. Some short videos wrongly claim that “staying at work guarantees compensation”; in reality, those crucial first few minutes after falling ill — when prompt medical care is sought — are what truly determine the outcome. Additionally, the 48‑hour limit is strict: any case where treatment is delayed beyond this period does not qualify.\nEvidence A. Both conditions must be met: the illness must occur during working hours and at the workplace. It does not apply if the illness strikes on the way to work before reaching the office. If a worker falls ill at work, is taken home or to hospital, and dies within 48 hours despite treatment, this rule may still apply. What matters most is where the person was at the moment of illness, not where they ultimately die. Some short videos wrongly claim that “staying at work guarantees compensation”; in reality, those crucial first few minutes after falling ill — when prompt medical care is sought — are what truly determine the outcome. Additionally, the 48‑hour limit is strict: any case where treatment is delayed beyond this period does not qualify.\nPossible trade-off: The source summarizes the return this way: “Hurrying to the office when you suddenly feel unwell won’t earn you any extra compensation. To be classified as a workplace injury, the incident must occur during working hours and at the workplace; if it happens on the way to work before you even arrive, it doesn’t qualify. Cases where medical treatment is delayed past 48 hours also don’t count. Those few extra minutes spent trying to meet the criteria can actually lower your chances of survival.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 工伤保险条例第十五条第一款第（一）项：「在工作时间和工作岗位，突发疾病死亡或者在48小时之内经抢救无效死亡的」视同工伤\n第十四条第（六）项只把上下班途中「受到非本人主要责任的交通事故或者城市轨道交通、客运轮渡、火车事故伤害的」列为工伤，途中突发疾病不在其中.: https://www.gov.cn/gongbao/content/2011/content_1778064.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-013 · Even if the employer fails to enroll you in workers’ compensation insurance, you still qualify for full benefits paid entirely by the employer at the same rates ### 13. Even if the employer fails to enroll you in workers’ compensation insurance, you still qualify for full benefits paid entirely by the employer at the same rates\n\n\n- Cost: There’s no direct cost to you. However, if the employer refuses to comply, you’ll need to pursue arbitration or even litigation, which can take several months. The difficulty lies in having to stay actively involved throughout this lengthy process.\n- In plain terms: Even if your employer does not enroll you in workers’ compensation insurance, you are still entitled to all related benefits. Those benefits must then be paid in full by the employer, using the same coverage items and payment standards as if insurance had been purchased. Failure to enroll is penalized: the employer must retroactively pay premiums plus a daily late fee of 0.05%, and may face fines equal to 1–3 times the unpaid amount. The claim “the company can’t compensate you because it didn’t buy insurance” is simply untrue.\n- Benefit: Statutory rules clearly state that when an employer neglects to enroll an employee in workers’ compensation insurance, any resulting workplace injuries must be compensated by that employer itself, using identical coverage items and payment amounts mandated by law. In other words, the employer bears the entire financial burden without exception.\n- Evidence grade: A\n- Sources: Regulation on Work-Related Injury Insurance Article 62, Paragraph 2: "If an employee of an employer who is required to participate in work-related injury insurance in accordance with the provisions of these Regulations but has not participated in work-related injury insurance suffers a work-related injury, the employer shall pay the fees in accordance with the work-related injury insurance benefits items and standards stipulated in these Regulations." Paragraph 1 of the same article: Ordered to participate within a time limit and make supplementary payments. "From the date of overdue payment, a late payment fee of 0.05% shall be charged on a daily basis; If payment is still not made within the time limit, a fine of not less than 1 time but not more than 3 times the amount of unpaid amount will be imposed. \n- Notes: “The company can’t pay compensation because it didn’t purchase workers’ compensation insurance” is one of the most common false statements encountered in such cases. While non‑enrollment brings penalties for the employer, it does not reduce your right to receive full compensation.\nEvidence A. “The company can’t pay compensation because it didn’t purchase workers’ compensation insurance” is one of the most common false statements encountered in such cases. While non‑enrollment brings penalties for the employer, it does not reduce your right to receive full compensation.\nPossible trade-off: The source summarizes the return this way: “Even if your employer does not enroll you in workers’ compensation insurance, you are still entitled to all related benefits. Those benefits must then be paid in full by the employer, using the same coverage items and payment standards as if insurance had been purchased. Failure to enroll is penalized: the employer must retroactively pay premiums plus a daily late fee of 0.05%, and may face fines equal to 1–3 times the unpaid amount. The claim “the company can’t compensate you because it didn’t buy insurance” is simply untrue.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 工伤保险条例第六十二条第二款：「依照本条例规定应当参加工伤保险而未参加工伤保险的用人单位职工发生工伤的，由该用人单位按照本条例规定的工伤保险待遇项目和标准支付费用。」同条第一款：责令限期参加、补缴，「自欠缴之日起，按日加收万分之五的滞纳金\n逾期仍不缴纳的，处欠缴数额1倍以上3倍以下的罚款」.: https://www.gov.cn/gongbao/content/2011/content_1778064.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-014 · After injuries stabilize, undergo a work capacity assessment; disability grades translate directly into compensation ### 14. After injuries stabilize, undergo a work capacity assessment; disability grades translate directly into compensation\n\n\n- Cost: There is no monetary cost. However, completing the work capacity assessment process takes some time.\n- In plain terms: Once injuries have stabilized, a work capacity assessment can be done, and the resulting disability grade translates directly into compensation. One-time disability benefits are calculated based on the individual’s own salary: Grade 5 equals 18 months’ salary, Grade 6 equals 16 months’, Grade 7 equals 13 months’, Grade 8 equals 11 months’, Grade 9 equals 9 months’, and Grade 10 equals 7 months’. Before the assessment results are finalized, do not sign any “one-time settlement” agreements.\n- Benefit: One-time disability benefits are paid out as a lump sum, calculated based on the individual’s own salary and their disability grade. For Grade 5, this equals 18 months’ salary; for Grade 6, 16 months’; for Grade 7, 13 months’; for Grade 8, 11 months’; for Grade 9, 9 months’; and for Grade 10, 7 months’.\n- Evidence grade: A\n- Sources: Regulation on Work-Related Injury Insurance Article 21 "If a disability exists after treatment and the injury is relatively stable, affecting the ability to work, a labor ability appraisal shall be carried out"; Article 22 "Labor dysfunction is divided into ten disability levels, the most severe is level one, and the lightest is level ten"; Article 36 Levels 5 and 6 benefits (one-time disability subsidy 18/16 months of personal salary, monthly disability allowance is 70%/60% of personal salary); Article 37 Level 7 to 10 benefits (13/11/9/7 months personal salary). \n- Notes: Workers with Grades 5 and 6 retain their employment status and continue to receive disability allowances each month from their employer. For those with Grades 7 through 10, upon contract expiration or voluntary termination, two additional payments apply: a one-time work injury medical allowance paid by the fund, and a one-time disability employment allowance paid by the employer; exact amounts are set by provincial regulations. Before the assessment results are finalized, do not sign any “one-time settlement” agreements.\nEvidence A. Workers with Grades 5 and 6 retain their employment status and continue to receive disability allowances each month from their employer. For those with Grades 7 through 10, upon contract expiration or voluntary termination, two additional payments apply: a one-time work injury medical allowance paid by the fund, and a one-time disability employment allowance paid by the employer; exact amounts are set by provincial regulations. Before the assessment results are finalized, do not sign any “one-time settlement” agreements.\nPossible trade-off: The source summarizes the return this way: “Once injuries have stabilized, a work capacity assessment can be done, and the resulting disability grade translates directly into compensation. One-time disability benefits are calculated based on the individual’s own salary: Grade 5 equals 18 months’ salary, Grade 6 equals 16 months’, Grade 7 equals 13 months’, Grade 8 equals 11 months’, Grade 9 equals 9 months’, and Grade 10 equals 7 months’. Before the assessment results are finalized, do not sign any “one-time settlement” agreements.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 工伤保险条例第二十一条「经治疗伤情相对稳定后存在残疾、影响劳动能力的，应当进行劳动能力鉴定」\n第二十二条「劳动功能障碍分为十个伤残等级，最重的为一级，最轻的为十级」\n第三十六条五、六级待遇（一次性伤残补助金 18/16 个月本人工资，按月伤残津贴为本人工资的 70%/60%）\n第三十七条七至十级待遇（13/11/9/7 个月本人工资）.: https://www.gov.cn/gongbao/content/2011/content_1778064.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-015 · Three types of compensation for work-related deaths: funeral allowance, survivor’s pension, and one-time death benefit ### 15. Three types of compensation for work-related deaths: funeral allowance, survivor’s pension, and one-time death benefit\n\n- Cost: No cost involved; only a set of administrative procedures are required.\n- In plain terms: There are three distinct payments related to work-related deaths — don’t focus on just one of them. The funeral allowance equals six months of the average monthly wage of local workers from the previous year. The survivor’s pension is paid monthly based on the deceased worker’s wage: 40% goes to the spouse, while other eligible dependents each receive 30% of that wage. The one-time death benefit is a fixed amount nationwide: it equals 20 times the per capita disposable income of urban residents across China in the prior year.\n- Benefit: Three separate payments are provided for work-related deaths. First, the funeral allowance equals six months of the average monthly wage of workers in the relevant regional insurance pool. Second, the survivor’s pension is paid monthly at rates set relative to the deceased worker’s wage: 40% for the spouse, 30% for each other eligible dependent. Third, the one-time death benefit is a single nationwide amount equal to 20 times the per capita disposable income of urban residents in China from the previous year, with no regional variations. For deaths occurring in 2026, this benefit totals roughly 1.13 million yuan (1,130,040 yuan), calculated as 56,502 yuan — the prior year’s per capita disposable income for urban residents — multiplied by 20.\n- Evidence grade: A\n- Sources:Regulation on Work-Related Injury Insurance Article 39: "(1) The funeral subsidy shall be the average monthly salary of employees in the previous year in the coordinated area for 6 months; (2) The dependent relatives' pension shall be paid according to a certain proportion of the employee's own salary to the relatives of the employee who died on the job who provided the main source of livelihood and was unable to work. The standards are: 40% per month for spouses, 30% per month for each other relative, and 10% per month for the elderly or orphans alone. (3) The one-time work-related death benefit standard is 20 times the national per capita disposable income of urban residents in the previous year. ". ; National Bureau of Statistics of China (2026). Resident income and consumption expenditure in 2025. \n- Notes: The one-time death benefit is standardized nationwide, and its exact amount updates each year based on data released by China’s National Bureau of Statistics. When negotiating compensation, claims citing “lower local standards in our region” are not valid.\nEvidence A. The one-time death benefit is standardized nationwide, and its exact amount updates each year based on data released by China’s National Bureau of Statistics. When negotiating compensation, claims citing “lower local standards in our region” are not valid.\nPossible trade-off: The source summarizes the return this way: “There are three distinct payments related to work-related deaths — don’t focus on just one of them. The funeral allowance equals six months of the average monthly wage of local workers from the previous year. The survivor’s pension is paid monthly based on the deceased worker’s wage: 40% goes to the spouse, while other eligible dependents each receive 30% of that wage. The one-time death benefit is a fixed amount nationwide: it equals 20 times the per capita disposable income of urban residents across China in the prior year.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 工伤保险条例第三十九条：「（一）丧葬补助金为6个月的统筹地区上年度职工月平均工资\n（二）供养亲属抚恤金按照职工本人工资的一定比例发给由因工死亡职工生前提供主要生活来源、无劳动能力的亲属。标准为：配偶每月40%，其他亲属每人每月30%，孤寡老人或者孤儿每人每月在上述标准的基础上增加10%……（三）一次性工亡补助金标准为上一年度全国城镇居民人均可支配收入的20倍。」.: https://www.gov.cn/gongbao/content/2011/content_1778064.htm\n国家统计局 (2026). 2025 年居民收入和消费支出情况.: https://www.stats.gov.cn/sj/zxfbhjd/202601/t20260119_1962321.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-016 · If you’ve been bullied, insulted, or mistreated at work for a long time, don’t just endure it: document everything as evidence, then take action based on the nature of the abuse. ### 16. If you’ve been bullied, insulted, or mistreated at work for a long time, don’t just endure it: document everything as evidence, then take action based on the nature of the abuse.\n\n- Cost: There’s no monetary cost. However, it does take time to record details such as dates, witnesses, exact quotes from the abuser, and to keep original screenshots and emails. Legal proceedings like arbitration or lawsuits can last several months. Changing jobs is the most costly option; you must weigh these factors yourself.\n- In plain terms: Employees who experience workplace bullying have a roughly 60% higher risk of developing heart disease or having a stroke, and this risk rises with the severity of the bullying. After several years, they are also about twice as likely to entertain suicidal thoughts compared to their peers. Being constantly insulted and mistreated is far from a minor inconvenience that can simply be “tolerated.”\n- Benefit: From a health perspective: three Swedish and Danish cohorts comprising 79,201 working adults aged 18–65 were studied over an average of 12.4 years. At baseline, none had cardiovascular disease; 9% reported having experienced workplace bullying in the previous year. Those who endured bullying faced a 59% higher risk of developing cardiovascular disease (coronary heart disease or cerebrovascular disease; HR 1.59, 95% CI 1.28–1.98). Individuals subjected to workplace violence faced a 25% higher risk (HR 1.25, 95% CI 1.12–1.40); both risks increased with the frequency of abuse. A Norwegian nationwide survey of 1,846 workers, followed over three rounds of testing spaced two to three years apart, found that bullied individuals were roughly twice as likely to develop suicidal thoughts (OR 2.05, 95% CI 1.08–3.89). Conversely, people with prior suicidal thoughts did not later become more prone to bullying. From a legal standpoint: China currently lacks specific legislation addressing “workplace bullying”; actions must be evaluated against existing laws. Employers found guilty of insults, corporal punishment, physical assault, unlawful searches, or unlawful detention of workers face administrative penalties and must compensate for any harm; criminal acts incur further legal consequences. If an employer uses violence or threats to compel work, employees may terminate their contracts immediately without notice and are entitled to financial compensation. Employers must also implement measures to prevent and curb sexual harassment by leveraging authority or hierarchical relationships; victims may seek civil redress from harassers. Labor arbitration cases are resolved within 45 days of acceptance, with a possible extension of 15 days for complex cases.\n- Evidence grade: B\n- Sources:Xu T et al. (2019). Workplace bullying and workplace violence as risk factors for cardiovascular disease: a multi-cohort study. European Heart Journal. Norwegian Study. American Journal of Public Health. ; National People's Congress Standing Committee (2007). Labor Contract Law (Article 38, Paragraph 2, Article 46, Article 88). ; National People's Congress (2020). Civil Code (Article 1010). Full text reprinted in Supreme People's Procuratorate of China ; National People's Congress Standing Committee (revised in 2022). Law on the Protection of Women's Rights and Interests (Article 25). ; Standing Committee of the National People's Congress (2007). Labor Dispute Mediation and Arbitration Law (Article 43). Full text reprinted by Ankang Human Resources and Social Security Bureau \n- Notes: This grade is assigned because the health data derive from observational studies rather than randomized controlled trials, and “bullying” was self-reported by participants. This guidance does not advocate quitting a job at the first sign of mistreatment; the personal cost of changing jobs must be considered. Four practical steps can be taken: first, begin documenting incidents immediately; refer to Section 8, Item 41 for guidance on recording audio evidence. Second, submit written complaints through official internal channels and retain proof of such submissions. Third, if physical assault, unlawful confinement, or public humiliation occurs, contact law enforcement. Fourth, if forced to leave due to unpaid wages or lack of social insurance contributions, follow Section 7 (“Do not voluntarily resign”) and Section 8 (“Preserve evidence prior to leaving”) of this chapter. For details on calculating compensation, see Section 4 (“Calculate your entitlements after layoffs”). Mere neglect, exclusion, or minor mistreatment rarely violate any specific statutes; in such cases, internal complaints, job transfers, or changing employers are the primary remedies. Arbitration proceedings may take up to 60 days, while civil lawsuits typically require at least six months; legal fees must be borne by the plaintiff. If the situation becomes unbearable, call 12356 as outlined in Section 1, Item 25.\nEvidence B. This grade is assigned because the health data derive from observational studies rather than randomized controlled trials, and “bullying” was self-reported by participants. This guidance does not advocate quitting a job at the first sign of mistreatment; the personal cost of changing jobs must be considered. Four practical steps can be taken: first, begin documenting incidents immediately; refer to Section 8, Item 41 for guidance on recording audio evidence. Second, submit written complaints through official internal channels and retain proof of such submissions. Third, if physical assault, unlawful confinement, or public humiliation occurs, contact law enforcement. Fourth, if forced to leave due to unpaid wages or lack of social insurance contributions, follow Section 7 (“Do not voluntarily resign”) and Section 8 (“Preserve evidence prior to leaving”) of this chapter. For details on calculating compensation, see Section 4 (“Calculate your entitlements after layoffs”). Mere neglect, exclusion, or minor mistreatment rarely violate any specific statutes; in such cases, internal complaints, job transfers, or changing employers are the primary remedies. Arbitration proceedings may take up to 60 days, while civil lawsuits typically require at least six months; legal fees must be borne by the plaintiff. If the situation becomes unbearable, call 12356 as outlined in Section 1, Item 25.\nPossible trade-off: The source summarizes the return this way: “Employees who experience workplace bullying have a roughly 60% higher risk of developing heart disease or having a stroke, and this risk rises with the severity of the bullying. After several years, they are also about twice as likely to entertain suicidal thoughts compared to their peers. Being constantly insulted and mistreated is far from a minor inconvenience that can simply be “tolerated.”” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Xu T 等 (2019). Workplace bullying and workplace violence as risk factors for cardiovascular disease: a multi-cohort study. European Heart Journal.: https://doi.org/10.1093/eurheartj/ehy683\nNielsen MB, Nielsen GH, Notelaers G, Einarsen S (2015). Workplace Bullying and Suicidal Ideation: A 3-Wave Longitudinal Norwegian Study. American Journal of Public Health.: https://doi.org/10.2105/AJPH.2015.302855\n全国人大常委会 (2007). 劳动合同法（第三十八条第二款、第四十六条、第八十八条）.: https://www.gov.cn/gongbao/content/2007/content_711013.htm\n全国人大 (2020). 民法典（第一千零一十条）. 最高人民检察院转载全文: https://www.spp.gov.cn/spp/fl/202006/t20200602_463888.shtml\n全国人大常委会 (2022 年修订). 妇女权益保障法（第二十五条）.: https://flk.npc.gov.cn/detail?id=ff808181841257210184281512de0eec\n全国人大常委会 (2007). 劳动争议调解仲裁法（第四十三条）. 安康市人社局转载全文: https://rsj.ankang.gov.cn/Content-2150407.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-017 · When you leave a job, ask the employer for a termination certificate stating contract term, separation date, position, and years of service ### 17. When you leave a job, ask the employer for a termination certificate stating contract term, separation date, position, and years of service\n\n- Cost: No cost. Ask in person before you go, or send a written message and keep proof you asked. The hard part is asking when relations are bad. If the employer stalls, complaints or arbitration can take weeks to months.\n- In plain terms: Whether you were dismissed, the contract expired, or you resigned, the employer must give you a termination certificate when you leave and transfer your personnel file and social insurance within 15 days. The certificate must state contract term, separation date, position, and how many years you worked there. You need it for unemployment registration. If the employer refuses, labor authorities order correction and must compensate any loss they caused.\n- Benefit: The Labor Contract Law requires the employer to issue a certificate when the contract is terminated or ended. The rule does not depend on who initiated it — non-renewal, resignation, or dismissal all count. The employer must also complete personnel file and social insurance transfer within 15 days. The implementing regulations require four items on the certificate: contract term, date of termination or end, job position, and years of service at the unit. The Unemployment Insurance Regulations require laid-off workers to take the employer’s certificate to the social insurance agency promptly for unemployment registration. Unemployment benefits start from the date of unemployment registration. If the employer does not issue a written certificate, the labor administration orders correction. If you suffer loss, the employer must pay damages. The law also provides that a new employer who hires someone still bound to a former employer and causes loss to the former employer bears joint and several liability. The termination certificate is written proof that you and the former employer have ended the relationship (nationwide).\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (2012 amendment). Labor Contract Law (Articles 50, 89, 91). ; State Council of China (2008). Regulations for the Implementation of the Labor Contract Law (State Council of China Decree No. 535 State Council of China (1999). Unemployment Insurance Regulations (State Council of China Order No. 258, Article 16). ; National People’s Congress Standing Committee (2007). Labor Dispute Mediation and Arbitration Law (Articles 2, 27, 43, 53). ; State Council of China (2004). Regulations on Labor and Social Security Supervision (State Council of China Order No. 423, Article 17). ; State Council of China (2006). Measures for the payment of litigation fees (State Council of China Order No. 481, Articles 6, 13, and 29). \n- Notes: The law does not tie issuing the certificate to completing handover; economic compensation is paid after handover is done. If the employer drags its feet, send one more written demand. If still no certificate, call 12333 or complain to labor inspection at the human resources bureau. Complaints are free; after a case is opened, investigation must finish within 60 working days, extendable 30 days for complex cases. To claim damages from the employer, use labor arbitration — also free — within one year. After acceptance, arbitration closes within 45 days, extendable 15 days. You must prove the loss yourself, for example delayed unemployment registration or a new employer refusing you for lack of proof. If you disagree with the award, go to court; ordinary first-instance procedure starts at six months. Labor dispute court fees are 10 yuan per case; attorney fees are not litigation costs and you pay yourself. The four required items do not include reason for leaving. If the certificate says “voluntary resignation for personal reasons” and that is false, object on the spot — see this section item 7 (do not sign voluntary resignation). How to claim unemployment insurance: Section 7, item 1.\nEvidence A. The law does not tie issuing the certificate to completing handover; economic compensation is paid after handover is done. If the employer drags its feet, send one more written demand. If still no certificate, call 12333 or complain to labor inspection at the human resources bureau. Complaints are free; after a case is opened, investigation must finish within 60 working days, extendable 30 days for complex cases. To claim damages from the employer, use labor arbitration — also free — within one year. After acceptance, arbitration closes within 45 days, extendable 15 days. You must prove the loss yourself, for example delayed unemployment registration or a new employer refusing you for lack of proof. If you disagree with the award, go to court; ordinary first-instance procedure starts at six months. Labor dispute court fees are 10 yuan per case; attorney fees are not litigation costs and you pay yourself. The four required items do not include reason for leaving. If the certificate says “voluntary resignation for personal reasons” and that is false, object on the spot — see this section item 7 (do not sign voluntary resignation). How to claim unemployment insurance: Section 7, item 1.\nPossible trade-off: The source summarizes the return this way: “Whether you were dismissed, the contract expired, or you resigned, the employer must give you a termination certificate when you leave and transfer your personnel file and social insurance within 15 days. The certificate must state contract term, separation date, position, and how many years you worked there. You need it for unemployment registration. If the employer refuses, labor authorities order correction and must compensate any loss they caused.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2012 修正). 劳动合同法（第五十、八十九、九十一条）.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf74d7106b3\n国务院 (2008). 劳动合同法实施条例（国务院令第 535 号，第二十四条）.: https://flk.npc.gov.cn/detail?id=ff8080816f3cbb3c016f40927caf049c\n国务院 (1999). 失业保险条例（国务院令第 258 号，第十六条）.: https://xzfg.moj.gov.cn/front/law/detail?LawID=517\n全国人大常委会 (2007). 劳动争议调解仲裁法（第二、二十七、四十三、五十三条）.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf64f28039d\n国务院 (2004). 劳动保障监察条例（国务院令第 423 号，第十七条）.: https://www.gov.cn/gongbao/content/2004/content_63042.htm\n国务院 (2006). 诉讼费用交纳办法（国务院令第 481 号，第六、十三、二十九条）.: https://www.gov.cn/ziliao/flfg/2006-12/29/content_483682.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-018 · Before spending severance pay, check individual income tax: amounts within three times the local prior-year average employee wage are tax-free; the excess is taxed separately, not merged into that year’s salary ### 18. Before spending severance pay, check individual income tax: amounts within three times the local prior-year average employee wage are tax-free; the excess is taxed separately, not merged into that year’s salary\n\n- Cost: No cost. Look up the local prior-year average employee wage, then spend a few minutes checking how the employer withheld tax. The individual income tax app shows line-by-line filing for each payment.\n- In plain terms: One-time compensation from ending an employment relationship is tax-free up to three times the local prior-year average employee wage. Amounts above that are taxed on their own, not added to your annual comprehensive income. If the employer lumped the whole payment into monthly wages and withheld tax that way, ask the employer first, then call 12366 for the tax bureau.\n- Benefit: A Ministry of Finance and State Taxation Administration circular states that one-time compensation income from terminating a labor relationship with an employer — including economic compensation, living allowances, and other subsidies — is exempt from individual income tax within three times the local prior-year average employee wage. The portion above three times is not merged into annual comprehensive income; it is taxed separately under the comprehensive income rate table. That table taxes annual amounts up to 36,000 yuan at 3%, 36,000 to 144,000 yuan at 10%, and higher brackets up to 45%. Example: if the local prior-year average employee wage is 100,000 yuan, three times is 300,000 yuan. On 360,000 yuan compensation, only the 60,000 yuan excess is taxed — 3,480 yuan. If the full 360,000 yuan were taxed under that table, tax would be 58,080 yuan. Effective 1 January 2019; no end date stated (nationwide).\n- Evidence grade: A\n- Sources: Ministry of Finance, State Administration of Taxation (2018). Notice on the transition of preferential policies after the revision of the Personal Income Tax Law (Caishui [2018] No. 164, Article 5, Item (1), Article 8, Article 9). (State Taxation Administration of China Policies and Regulations Database); Ministry of Finance, State Administration of Taxation (2023). Announcement on the continuation of the annual one-time bonus personal income tax policy (2023 No. 30). (Third, Article 9, Personal Income Tax Rate Table 1). \n- Notes: The same circular sets an end date for the annual one-time bonus policy, later extended to 31 December 2027. The termination-compensation rule has no end date and does not follow the bonus extension. The circular names economic compensation, living allowances, and other subsidies; it does not separately name payment in lieu of notice or damages for unlawful termination. If unsure whether those count, call 12366 locally. Which figure counts as “local prior-year average employee wage” is determined by the local tax bureau. How compensation is calculated: this section item 4 (calculate N when laid off), item 5 (no 30-day notice), item 6 (damages for unlawful termination). One-time subsidies for early retirement or internal retirement use a different formula and are not covered here.\nEvidence A. The same circular sets an end date for the annual one-time bonus policy, later extended to 31 December 2027. The termination-compensation rule has no end date and does not follow the bonus extension. The circular names economic compensation, living allowances, and other subsidies; it does not separately name payment in lieu of notice or damages for unlawful termination. If unsure whether those count, call 12366 locally. Which figure counts as “local prior-year average employee wage” is determined by the local tax bureau. How compensation is calculated: this section item 4 (calculate N when laid off), item 5 (no 30-day notice), item 6 (damages for unlawful termination). One-time subsidies for early retirement or internal retirement use a different formula and are not covered here.\nPossible trade-off: The source summarizes the return this way: “One-time compensation from ending an employment relationship is tax-free up to three times the local prior-year average employee wage. Amounts above that are taxed on their own, not added to your annual comprehensive income. If the employer lumped the whole payment into monthly wages and withheld tax that way, ask the employer first, then call 12366 for the tax bureau.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 财政部、税务总局 (2018). 关于个人所得税法修改后有关优惠政策衔接问题的通知（财税〔2018〕164 号，第五条第（一）项、第八条、第九条）.: https://fgk.chinatax.gov.cn/zcfgk/c102416/c5202364/content.html\n财政部、税务总局 (2023). 关于延续实施全年一次性奖金个人所得税政策的公告（2023 年第 30 号）.: https://fgk.chinatax.gov.cn/zcfgk/c102416/c5211524/content.html\n全国人大常委会 (2018 修正). 个人所得税法（第三、九条，个人所得税税率表一）.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf724bd0609\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 19-019 · When changing cities for work, transfer pension and medical-insurance records instead of withdrawing early ### 19. When changing cities for work, transfer pension and medical-insurance records instead of withdrawing early\n- Cost: The transfer is free but requires an application and processing time after enrolling in the new location.\n- In plain terms: Mainland Chinese social-insurance rules allow pension and employee medical-insurance histories to transfer and contribution periods to accumulate. A coverage gap can create a reimbursement waiting period.\n- Applicability and limits: Rules vary by age, province, enrollment type, and current policy. Confirm the process and any gap consequences with the local social-insurance office.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence A. Rules vary by age, province, enrollment type, and current policy. Confirm the process and any gap consequences with the local social-insurance office.\nPossible trade-off: The source summarizes the return this way: “Mainland Chinese social-insurance rules allow pension and employee medical-insurance histories to transfer and contribution periods to accumulate. A coverage gap can create a reimbursement waiting period.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2010, 2018 修正). 社会保险法（第十四、十九、三十二条）.: https://www.gov.cn/guoqing/2021-10/29/content_5647616.htm\n人力资源社会保障部、财政部 (2009). 城镇企业职工基本养老保险关系转移接续暂行办法（国办发〔2009〕66 号转发，第二、三、四、五、六、七、八、十一条）.: https://www.gov.cn/zhengce/zhengceku/2009-12/29/content_8104.htm\n国务院办公厅 (2020). 关于加快推进政务服务「跨省通办」的指导意见（国办发〔2020〕35 号，附件第 7 项）.: https://www.gov.cn/zhengce/zhengceku/2020-09/29/content_5548125.htm\n国家医保局办公室、财政部办公厅 (2021). 基本医疗保险关系转移接续暂行办法（医保办发〔2021〕43 号，第五、六、八、九、十一、十二、十三条）.: https://www.gov.cn/zhengce/zhengceku/2021-11/28/content_5653856.htm\n国家医保局 (2021). 《基本医疗保险关系转移接续暂行办法》政策解读（国家医保服务平台网址 fuwu.nhsa.gov.cn）.: http://www.gov.cn/zhengce/2021-11/28/content_5653855.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/19-%E5%9C%A8%E8%81%8C%E7%A6%BB%E8%81%8C%E5%92%8C%E5%B7%A5%E4%BC%A4.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 20-001 · Keep infants sleeping on their backs on a firm surface; share a room but not a bed; and do not place any soft items in the crib or bed. ### 1. Keep infants sleeping on their backs on a firm surface; share a room but not a bed; and do not place any soft items in the crib or bed.\n\n- Cost: This costs nothing upfront. However, you’ll need to replace the mattress with a firm one, which may cost several hundred yuan. The real challenge is resisting pressure from older relatives to deviate from this rule.\n- In plain terms: Always place babies on their backs to sleep on a hard, flat surface. Parents and infants should share a room, but not the same bed. Never put pillows, blankets, bed rails, stuffed animals, or special shaped pillows in the sleeping area. Inclined cribs or baby chairs are only meant for sitting — they must never be used as a sleeping surface. In the United States alone, roughly 3,500 infants die each year from sleep-related causes.\n- Benefit: Each year, nearly 3,500 infants in the U.S. lose their lives to sleep-related issues, including sudden infant death syndrome, deaths of unknown cause, and accidental suffocation in bedding. The American Academy of Pediatrics recommends a safe sleep environment consisting of: infants sleeping on their backs; using a solid, non-inclined sleeping surface; sharing a room without sharing a bed; and avoiding soft bedding and overheating. Additional protective measures include breastfeeding, keeping infants away from nicotine and alcohol, ensuring all vaccinations are up to date, and offering a pacifier during sleep.\n- Evidence grade: A\n- Sources:Moon RY, Carlin RF, Hand I, Task Force on Sudden Infant Death Syndrome and the Committee on Fetus and Newborn (2022). Sleep-Related Infant Deaths: Updated 2022 Recommendations for Reducing Infant Deaths in the Sleep Environment. Pediatrics, 150(1), e2022057990. \n- Notes: “Do not place any soft items in the bed” means absolutely no pillows, blankets, bed rails, stuffed toys, or shaped pillows — even nursing pillows that appear perfectly safe are prohibited. Inclined cribs and baby chairs must never be used as sleeping areas. This requirement represents the biggest departure from common practice in this section, and it often requires the strongest resistance to family pressure.\nEvidence A. “Do not place any soft items in the bed” means absolutely no pillows, blankets, bed rails, stuffed toys, or shaped pillows — even nursing pillows that appear perfectly safe are prohibited. Inclined cribs and baby chairs must never be used as sleeping areas. This requirement represents the biggest departure from common practice in this section, and it often requires the strongest resistance to family pressure.\nPossible trade-off: The source summarizes the return this way: “Always place babies on their backs to sleep on a hard, flat surface. Parents and infants should share a room, but not the same bed. Never put pillows, blankets, bed rails, stuffed animals, or special shaped pillows in the sleeping area. Inclined cribs or baby chairs are only meant for sitting — they must never be used as a sleeping surface. In the United States alone, roughly 3,500 infants die each year from sleep-related causes.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Moon RY, Carlin RF, Hand I, Task Force on Sudden Infant Death Syndrome and the Committee on Fetus and Newborn (2022). Sleep-Related Infant Deaths: Updated 2022 Recommendations for Reducing Infant Deaths in the Sleep Environment. Pediatrics, 150(1), e2022057990.: https://doi.org/10.1542/peds.2022-057990\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 20-002 · Administer the first dose of hepatitis B vaccine within 24 hours after birth ### 2. Administer the first dose of hepatitis B vaccine within 24 hours after birth\n\n- Cost: No cost at all. The hepatitis B vaccine is part of the routine immunization program, so it is provided free of charge. It is given to newborns in the hospital on the day of birth; no extra trips are needed.\n- In plain terms: The first dose of hepatitis B vaccine must be given to a newborn within 24 hours after birth. Roughly 95% of infants and toddlers who contract hepatitis B go on to develop chronic hepatitis. In contrast, the vast majority of adults who get infected recover on their own without medical intervention. Hence, the earlier this vaccine is administered, the greater its protective benefit. If the mother tests positive for hepatitis B surface antigen, the infant also needs to receive an injection of hepatitis B immunoglobulin at the same time.\n- Benefit: The World Health Organization states: “All infants should receive the hepatitis B vaccine as early as possible after birth, ideally within 24 hours.” The rationale behind this recommendation is that “about 95% of infections in infants and toddlers progress to chronic hepatitis.” Most adults who contract the virus also recover spontaneously, meaning they do not require any treatment to get better.\n- Evidence grade: A\n- Sources:World Health Organization. Hepatitis B fact sheet. \n- Notes: If the mother tests positive for hepatitis B surface antigen, the newborn must receive an injection of hepatitis B immunoglobulin right after birth. This fact must be clarified during prenatal checkups; do not wait until after delivery to ask about it. Details on screening requirements for mothers can be found in Section 1.\nEvidence A. If the mother tests positive for hepatitis B surface antigen, the newborn must receive an injection of hepatitis B immunoglobulin right after birth. This fact must be clarified during prenatal checkups; do not wait until after delivery to ask about it. Details on screening requirements for mothers can be found in Section 1.\nPossible trade-off: The source summarizes the return this way: “The first dose of hepatitis B vaccine must be given to a newborn within 24 hours after birth. Roughly 95% of infants and toddlers who contract hepatitis B go on to develop chronic hepatitis. In contrast, the vast majority of adults who get infected recover on their own without medical intervention. Hence, the earlier this vaccine is administered, the greater its protective benefit. If the mother tests positive for hepatitis B surface antigen, the infant also needs to receive an injection of hepatitis B immunoglobulin at the same time.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: World Health Organization. Hepatitis B fact sheet.: https://www.who.int/news-room/fact-sheets/detail/hepatitis-b\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 20-003 · Ensure your child receives all vaccines in the national immunization schedule at no cost; missed doses can be added later ### 3. Ensure your child receives all vaccines in the national immunization schedule at no cost; missed doses can be added later\n\n\n- Cost: Absolutely free. Laws explicitly state that vaccination centers may not charge any fees for administering vaccines on the national schedule. You’ll need to visit the clinic several times according to your child’s age. Be sure to keep the vaccination record safe and never lose it.\n\n- In plain terms: All vaccines included in the national immunization schedule are completely free — clinics cannot charge a single cent. Both daycare centers and schools require proof of vaccination, so any missed doses will definitely be noticed and must be made up later. You only need to receive the remaining doses; there’s no need to restart the entire series from the beginning. Even if a different manufacturer produces the same vaccine, it can still be used. Conditions such as eczema, hives, allergic rhinitis, asthma, and even neonatal jaundice do not prevent vaccination, provided the condition remains stable.\n\n- Benefit: Daycare centers and schools must verify that children have received all required vaccines on schedule. If any gaps are found, they must inform vaccination centers so guardians can be urged to complete the missing doses. Thus, missing vaccines cannot be ignored — they must be addressed before school entry. The current guidelines date to 2026. Human papillomavirus (HPV) vaccine is now part of the national schedule. The starting age for DTaP vaccination has been lowered from 3 months to 2 months; a total of five doses are required at 2, 4, 6 months, 18 months, and age 6. Starting March 2026, children in Tibet, Qinghai, Xinjiang, and the Xinjiang Production and Construction Corps will also routinely receive Japanese encephalitis vaccine. Multiple vaccines may be administered on the same day per current protocols, provided they are injected into separate sites; mixing different vaccines into one syringe is strictly prohibited. For inactivated vaccines, oral live vaccines, and other types, no minimum interval is required between doses. For children under 18, the rule is to catch up as soon as possible — only the missing doses must be given, not the whole series from scratch. Switching manufacturers poses no problem. (National guidelines, 2026 edition)\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2019). Vaccine Administration Law (Articles 48, 49). (Reprinted by Yunnan Provincial Health Commission); National Bureau of Disease Control and Prevention, National Health Commission of China (NHC) (2026). Interpretation questions and answers on "National Immunization Program Vaccine Childhood Immunization Procedures and Instructions (2026 Edition)". \n\n- Notes: A common misconception is that children with weaker health should delay vaccination. In reality, having an “allergic constitution,” a family history of allergies, or prior food or drug allergies does not constitute a barrier to vaccination. Conditions such as atopic dermatitis (eczema), hives, allergic rhinitis, and bronchial asthma can all be managed safely provided they remain under control. Children taking antihistamines or inhaled corticosteroids may also be vaccinated. Physiological or breast milk–related neonatal jaundice poses no issue either. The only true contraindications are prior occurrence of acute severe allergic reactions to a specific vaccine or known hypersensitivity to any component of that vaccine. Children with immune deficiencies, undergoing chemotherapy or radiotherapy, or on immunosuppressive therapy require individualized assessment by a medical professional prior to vaccination. For details on the first dose of hepatitis B vaccine, refer to section 2. Non‑schedule vaccines sold at additional cost are unrelated to this free program.\nEvidence A. A common misconception is that children with weaker health should delay vaccination. In reality, having an “allergic constitution,” a family history of allergies, or prior food or drug allergies does not constitute a barrier to vaccination. Conditions such as atopic dermatitis (eczema), hives, allergic rhinitis, and bronchial asthma can all be managed safely provided they remain under control. Children taking antihistamines or inhaled corticosteroids may also be vaccinated. Physiological or breast milk–related neonatal jaundice poses no issue either. The only true contraindications are prior occurrence of acute severe allergic reactions to a specific vaccine or known hypersensitivity to any component of that vaccine. Children with immune deficiencies, undergoing chemotherapy or radiotherapy, or on immunosuppressive therapy require individualized assessment by a medical professional prior to vaccination. For details on the first dose of hepatitis B vaccine, refer to section 2. Non‑schedule vaccines sold at additional cost are unrelated to this free program.\nPossible trade-off: The source summarizes the return this way: “All vaccines included in the national immunization schedule are completely free — clinics cannot charge a single cent. Both daycare centers and schools require proof of vaccination, so any missed doses will definitely be noticed and must be made up later. You only need to receive the remaining doses; there’s no need to restart the entire series from the beginning. Even if a different manufacturer produces the same vaccine, it can still be used. Conditions such as eczema, hives, allergic rhinitis, asthma, and even neonatal jaundice do not prevent vaccination, provided the condition remains stable.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2019). 疫苗管理法（第四十八、四十九条）.: http://ynswsjkw.yn.gov.cn/html/2019/faguiguizhangxin_0731/6509.html\n国家疾病预防控制局、国家卫生健康委 (2026). 《国家免疫规划疫苗儿童免疫程序及说明（2026 年版）》解读问答.: https://www.ndcpa.gov.cn/jbkzzx/c100013/common/content/content_2073002930292035584.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 20-004 · Breastfeed exclusively for the first 6 months — no water needed; introduce solids at 6 months while continuing breastfeeding ### 4. Breastfeed exclusively for the first 6 months — no water needed; introduce solids at 6 months while continuing breastfeeding\n\n- Cost: This costs nothing; it even saves money compared to formula. The main “cost” is time — breastfeeding takes up a lot of daily effort. The real challenge is maintaining this routine; breastfeeding must continue without interruption during the first 6 months.\n- In plain terms: Breastfeeding should begin within the first hour after birth. For the first 6 months, infants only need breast milk — no water or other fluids are required. At 6 months, solid foods can be introduced, while breastfeeding should be continued until age 2 or beyond. These solid foods must include iron-rich animal-based products. If breast milk is insufficient or unavailable, formula is a perfectly acceptable alternative — there is no need to feel guilty. The choice between breast milk and formula has far less impact on a child’s survival than ensuring they sleep on their back.\n- Benefit: The World Health Organization recommends initiating breastfeeding within the first hour after birth. It also advises exclusive breastfeeding for the first 6 months — meaning no other foods or liquids, not even water — followed by the gradual introduction of safe, adequate solid foods while continuing breastfeeding until at least age 2. The national Health Commission’s guidelines likewise promote exclusive breastfeeding from birth to 6 months, and further stipulate that solid foods given after 6 months must contain iron-rich animal products.\n- Evidence grade: A\n- Sources: World Health Organization. Breastfeeding. ; National Health Commission of China (NHC) General Office (2024). Infant and young child nutrition and feeding assessment service guidelines (Trial) (National Health Office Maternal and Child Letter [2024] No. 452). \n- Notes: If breast milk is insufficient or not an option, formula is a perfectly acceptable substitute — there is no need for guilt. The difference between breastfeeding and formula feeding is far smaller than the impact of ensuring safe sleeping practices. As for frequency of solid food intake: infants aged 6–8 months should consume solids 1–2 times daily, while those aged 9–12 months should have 2–3 servings per day. Their daily diet must include at least four of the seven essential food groups. For infants with severe eczema or egg allergies, the question of whether to avoid peanuts is addressed in Section 12 of this chapter — the answer is: there is no need to avoid peanuts.\nEvidence A. If breast milk is insufficient or not an option, formula is a perfectly acceptable substitute — there is no need for guilt. The difference between breastfeeding and formula feeding is far smaller than the impact of ensuring safe sleeping practices. As for frequency of solid food intake: infants aged 6–8 months should consume solids 1–2 times daily, while those aged 9–12 months should have 2–3 servings per day. Their daily diet must include at least four of the seven essential food groups. For infants with severe eczema or egg allergies, the question of whether to avoid peanuts is addressed in Section 12 of this chapter — the answer is: there is no need to avoid peanuts.\nPossible trade-off: The source summarizes the return this way: “Breastfeeding should begin within the first hour after birth. For the first 6 months, infants only need breast milk — no water or other fluids are required. At 6 months, solid foods can be introduced, while breastfeeding should be continued until age 2 or beyond. These solid foods must include iron-rich animal-based products. If breast milk is insufficient or unavailable, formula is a perfectly acceptable alternative — there is no need to feel guilty. The choice between breast milk and formula has far less impact on a child’s survival than ensuring they sleep on their back.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: World Health Organization. Breastfeeding.: https://www.who.int/health-topics/breastfeeding\n国家卫生健康委办公厅 (2024). 婴幼儿营养喂养评估服务指南（试行）（国卫办妇幼函〔2024〕452 号）.: https://www.gov.cn/zhengce/zhengceku/202502/content_7002872.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 20-005 · Use water hotter than 70 °C to prepare formula, then let it cool before feeding; discard any leftovers. ### 5. Use water hotter than 70 °C to prepare formula, then let it cool before feeding; discard any leftovers.\n\n- Cost: No monetary cost. It only requires a few extra minutes of waiting for the milk to cool. The difficulty lies in the fact that even when a baby is crying from hunger, caregivers must still wait for the water temperature to drop before mixing the formula.\n- In plain terms: Formula milk is not sterile and may contain a bacterium called Cronobacter sakazakii. Once newborns are infected, reported mortality rates range from 40% to 80%. To minimize this risk, first pour hot water into the feeding bottle, then wait until the temperature drops to around 73.8 °C before adding the formula. At this point, the milk remains above 70 °C, which can reduce the amount of this bacterium to less than one ten-thousandth of its original level. After preparation, let the milk cool completely before feeding, and discard any portions that are not consumed.\n- Benefit: Formula milk is not sterile and may harbor Cronobacter sakazakii. Reported mortality rates among newborns infected with this bacterium fall between 40% and 80%. Experimental studies show that when hot water is first added to the bottle and the temperature is allowed to drop to roughly 73.8 °C prior to adding formula, the milk temperature stays above 70 °C in most cases. This process reduces the concentration of Cronobacter sakazakii by more than 5 logarithmic units, effectively bringing it down to under one ten-thousandth of its original amount.\n- Evidence grade: A\n- Sources:Beary MA, Daly SE, Baker J, Snyder AB (2025). Assessing Hot Water Reconstitution Instructions and Labeling of Powdered Infant Formula to Ensure Cronobacter spp. Reduction. Journal of Food Protection, 88(9), 100571. ; Sima WG, Legesse T, Girma S, et al. (2025). Emerging microbial risks: Cronobacter sakazakii in powdered infant formula for infants under six months of age in Ethiopia. BMC Microbiology, 26, 307. ; World Health Organization & FAO (2007). Safe preparation, storage and handling of powdered infant formula: guidelines. \n- Notes: The 70 °C threshold is specified in public health guidelines. Beary et al. explicitly state: “Public health guidelines for caregivers of high-risk infants recommend using water heated to at least 70 °C (158 °F) to prepare infant formula, in order to inactivate harmful microorganisms.” Premature infants, those with low birth weight, and babies under 2 months of age are at the highest risk of infection. Never use water that has been stored in a thermos for a full day to prepare formula, and do not leave prepared milk at room temperature for later use.\nEvidence A. The 70 °C threshold is specified in public health guidelines. Beary et al. explicitly state: “Public health guidelines for caregivers of high-risk infants recommend using water heated to at least 70 °C (158 °F) to prepare infant formula, in order to inactivate harmful microorganisms.” Premature infants, those with low birth weight, and babies under 2 months of age are at the highest risk of infection. Never use water that has been stored in a thermos for a full day to prepare formula, and do not leave prepared milk at room temperature for later use.\nPossible trade-off: The source summarizes the return this way: “Formula milk is not sterile and may contain a bacterium called Cronobacter sakazakii. Once newborns are infected, reported mortality rates range from 40% to 80%. To minimize this risk, first pour hot water into the feeding bottle, then wait until the temperature drops to around 73.8 °C before adding the formula. At this point, the milk remains above 70 °C, which can reduce the amount of this bacterium to less than one ten-thousandth of its original level. After preparation, let the milk cool completely before feeding, and discard any portions that are not consumed.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Beary MA, Daly SE, Baker J, Snyder AB (2025). Assessing Hot Water Reconstitution Instructions and Labeling of Powdered Infant Formula to Ensure Cronobacter spp. Reduction. Journal of Food Protection, 88(9), 100571.: https://doi.org/10.1016/j.jfp.2025.100571\nSima WG, Legesse T, Girma S, et al. (2025). Emerging microbial risks: Cronobacter sakazakii in powdered infant formula for infants under six months of age in Ethiopia. BMC Microbiology, 26, 307.: https://doi.org/10.1186/s12866-025-04380-y\nWorld Health Organization & FAO (2007). Safe preparation, storage and handling of powdered infant formula: guidelines.: https://www.who.int/publications/i/item/9789241595414\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 20-006 · Do not feed honey to children under 1 year old ### 6. Do not feed honey to children under 1 year old\n\n- Cost: No cost involved\n- In plain terms: Never give honey to babies under 1 year of age. This includes honey water, honey mixed into baby food, and any baked goods containing honey. Honey can contain bacteria that cause botulism. An adult’s gut microbiome is able to keep these bacteria in check, but a baby’s cannot. The same rule applies to homemade pickled foods and fermented products.\n- Benefit: According to the Chinese CDC, “Do not feed honey to children under 1 year of age” because “honey may contain bacteria that cause botulism.” An adult’s gut microbiome can suppress these bacterial spores — the dormant form of the bacteria — while a baby’s cannot.\n- Evidence grade: A\n- Sources:US CDC. Preventing Botulism. \n- Notes: Foods and drinks to avoid include honey water, honey mixed into baby food, and any pastries containing honey. Likewise, homemade pickled foods and fermented products should not be given to infants.\nEvidence A. Foods and drinks to avoid include honey water, honey mixed into baby food, and any pastries containing honey. Likewise, homemade pickled foods and fermented products should not be given to infants.\nPossible trade-off: The source summarizes the return this way: “Never give honey to babies under 1 year of age. This includes honey water, honey mixed into baby food, and any baked goods containing honey. Honey can contain bacteria that cause botulism. An adult’s gut microbiome is able to keep these bacteria in check, but a baby’s cannot. The same rule applies to homemade pickled foods and fermented products.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: US CDC. Preventing Botulism.: https://www.cdc.gov/botulism/prevention/index.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 20-007 · Vitamin K injection at birth is essential ### 7. Vitamin K injection at birth is essential\n\n\n- Cost: 0 to several dozen yuan. This cost is usually already included in the overall hospital delivery fee, so no extra payment is required.\n- In plain terms: Newborns naturally have very little vitamin K stored in their bodies. Without supplementation, it can lead to vitamin K deficiency bleeding; the delayed form often manifests as bleeding inside the brain. In regions where this injection isn’t routinely given, the incidence of such bleeding is about 478 cases per 100,000 newborns. Administering the injection is estimated to reduce this rate by over 78%. In China, all reputable hospitals routinely provide this injection during delivery. For home births or births at unregulated facilities, parents should proactively ask whether it was given.\n- Benefit: Newborns possess minimal vitamin K reserves. Failure to supplement may result in vitamin K deficiency bleeding, with the delayed type frequently presenting as intracranial hemorrhage. Belgian medical guidelines recommend a single intramuscular injection of 1–2 mg of vitamin K at birth. In areas lacking systematic prevention programs, the incidence of vitamin K deficiency bleeding is 478 cases per 100,000 newborns, based on data from 42,000 infants in Tashkent. The authors estimate that such preventive measures can lower the incidence by more than 78.5%.\n- Evidence grade: B\n- Sources:Fiesack S, Smits A, Rayyan M, et al. (2021). Nutrients, 13(11), 4109. ; Tursunov D, Yoshida Y, Yrysov K, et al. (2018). Nagoya Journal of Medical Science, 80(1), 11. \n- Notes: In reputable Chinese hospitals, this injection is administered routinely, so parents need not worry about it. However, for home births or births at unlicensed facilities, it’s crucial to confirm whether the injection was given. Oral administration is less effective than intramuscular injection.\nEvidence B. In reputable Chinese hospitals, this injection is administered routinely, so parents need not worry about it. However, for home births or births at unlicensed facilities, it’s crucial to confirm whether the injection was given. Oral administration is less effective than intramuscular injection.\nPossible trade-off: The source summarizes the return this way: “Newborns naturally have very little vitamin K stored in their bodies. Without supplementation, it can lead to vitamin K deficiency bleeding; the delayed form often manifests as bleeding inside the brain. In regions where this injection isn’t routinely given, the incidence of such bleeding is about 478 cases per 100,000 newborns. Administering the injection is estimated to reduce this rate by over 78%. In China, all reputable hospitals routinely provide this injection during delivery. For home births or births at unregulated facilities, parents should proactively ask whether it was given.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Fiesack S, Smits A, Rayyan M, et al. (2021). Nutrients, 13(11), 4109.: https://doi.org/10.3390/nu13114109\nTursunov D, Yoshida Y, Yrysov K, et al. (2018). Nagoya Journal of Medical Science, 80(1), 11.: https://doi.org/10.18999/nagjms.80.1.11\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 20-008 · Infants under 3 months with a body temperature of 38°C should be taken straight to the hospital — no home observation needed ### 8. Infants under 3 months with a body temperature of 38°C should be taken straight to the hospital — no home observation needed\n\n- Cost: Registration and tests cost several hundred yuan.\n- In plain terms: Infants under 3 months of age with a body temperature of 38°C must be taken to the hospital right away. Do not wait at home, and do not give them fever reducers first to see if symptoms improve. Even if an infant at this age has a serious bacterial infection, fever may be the only symptom they show. Therefore, the fact that a baby seems alert and in good spirits is not a valid reason to keep them at home. For infants under 8 days old, there are no relevant medical guidelines at all, so they must be seen by a doctor immediately.\n- Benefit: The American Academy of Pediatrics has issued specific guidelines for full-term infants aged 8 to 60 days who appear to be in decent health. These guidelines define fever as a body temperature of 38.0°C or higher. They further divide this age group into three subgroups — 8 to 21 days, 22 to 28 days, and 29 to 60 days — each with its own recommended course of action. Infants under 8 days old are not covered by these guidelines at all, which makes it even more imperative to seek medical care right away at this stage.\n- Evidence grade: A\n- Sources:Pantell RH, Roberts KB, Adams WG, et al. (2021). Evaluation and Management of Well-Appearing Febrile Infants 8 to 60 Days Old. Pediatrics, 148(2), e2021052228. \n- Notes: Infants at this age can have serious bacterial infections that only manifest as fever. So, the fact that a baby seems alert and in good spirits is not a valid reason to keep them at home. Do not give them fever reducers first and then wait to see if symptoms improve.\nEvidence A. Infants at this age can have serious bacterial infections that only manifest as fever. So, the fact that a baby seems alert and in good spirits is not a valid reason to keep them at home. Do not give them fever reducers first and then wait to see if symptoms improve.\nPossible trade-off: The source summarizes the return this way: “Infants under 3 months of age with a body temperature of 38°C must be taken to the hospital right away. Do not wait at home, and do not give them fever reducers first to see if symptoms improve. Even if an infant at this age has a serious bacterial infection, fever may be the only symptom they show. Therefore, the fact that a baby seems alert and in good spirits is not a valid reason to keep them at home. For infants under 8 days old, there are no relevant medical guidelines at all, so they must be seen by a doctor immediately.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Pantell RH, Roberts KB, Adams WG, et al. (2021). Evaluation and Management of Well-Appearing Febrile Infants 8 to 60 Days Old. Pediatrics, 148(2), e2021052228.: https://doi.org/10.1542/peds.2021-052228\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 20-009 · No matter how tired or angry you are, never shake a baby ### 9. No matter how tired or angry you are, never shake a baby\n\n\n- Cost: There is no monetary cost. The real difficulty lies in resisting the urge to shake a baby when you’re exhausted or upset.\n- In plain terms: A baby’s head makes up a large proportion of their body size, yet their neck muscles are still very weak. Shaking them forcefully can cause bleeding inside the brain and eyes, potentially leading to death or lifelong disabilities. Gentle rocking while trying to soothe them is not dangerous; the real risk comes from uncontrolled, violent shaking. When you feel yourself losing control, place the baby back in their crib and step away for a few minutes. Letting them cry for a short while is far safer than holding them and shaking them.\n- Benefit: Because a baby’s head is proportionally large and their neck muscles are underdeveloped, violent shaking can result in intracranial and retinal hemorrhage — bleeding in both the brain and eyes. This can be fatal or leave lasting impairments. Such harm is distinct from any gentle rocking used to calm them. Medically, injuries caused by shaking or impact are termed “abusive head trauma.” This condition is the leading cause of death from head injuries among children under 2 years old. In the United States between 1999 and 2014, it accounted for nearly 2,250 deaths of children under 5.\n- Evidence grade: B\n- Sources:Spies EL, Klevens J (2016). Fatal Abusive Head Trauma Among Children Aged <5 Years — United States, 1999–2014. MMWR 65(20):505-509. ; Choudhary AK et al. (2018). Consensus statement on abusive head trauma in infants and young children. Pediatric Radiology 48(8):1048-1065. \n- Notes: When you truly feel you’re about to lose control, the safest action is to return the baby to their crib and leave the room for a few minutes. Allowing them to cry briefly is much safer than holding them and shaking them. This advice is especially vital for parents who care for their children alone and often suffer from sleep deprivation. For guidance on managing your own emotions, please refer to Section 3.\nEvidence B. When you truly feel you’re about to lose control, the safest action is to return the baby to their crib and leave the room for a few minutes. Allowing them to cry briefly is much safer than holding them and shaking them. This advice is especially vital for parents who care for their children alone and often suffer from sleep deprivation. For guidance on managing your own emotions, please refer to Section 3.\nPossible trade-off: The source summarizes the return this way: “A baby’s head makes up a large proportion of their body size, yet their neck muscles are still very weak. Shaking them forcefully can cause bleeding inside the brain and eyes, potentially leading to death or lifelong disabilities. Gentle rocking while trying to soothe them is not dangerous; the real risk comes from uncontrolled, violent shaking. When you feel yourself losing control, place the baby back in their crib and step away for a few minutes. Letting them cry for a short while is far safer than holding them and shaking them.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Spies EL, Klevens J (2016). Fatal Abusive Head Trauma Among Children Aged <5 Years — United States, 1999–2014. MMWR 65(20):505-509.: https://doi.org/10.15585/mmwr.mm6520a1\nChoudhary AK 等 (2018). Consensus statement on abusive head trauma in infants and young children. Pediatric Radiology 48(8):1048-1065.: https://doi.org/10.1007/s00247-018-4149-1\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 20-010 · When choosing diapers, focus on three things: fit, how often you change them, and whether they’ve been flagged in any quality inspections. ### 10. When choosing diapers, focus on three things: fit, how often you change them, and whether they’ve been flagged in any quality inspections.\n\n\n- Cost: Prices range from a few hundred to over a thousand yuan per month, depending on the brand and quality level you choose. The absolute cost falls between 200 and 300 yuan per month.\n\n- In plain terms: No government agency has ever published an official ranking of “the best diaper brands.” The only information available comes from two sources: quality inspection reports issued by the State Administration for Market Regulation, and official investigations into specific incidents. A higher price tag does not guarantee safety, nor does being an imported product mean it meets safety standards. It’s wise to start by buying a small pack and using it for a week to check if your child develops rashes or skin irritation; only then should you consider buying in bulk.\n\n- Benefit: Since no official body has released any “best brand” list, this guide does not recommend any specific brands. The only verifiable data comes from two categories: first, inspection reports on product quality released by the State Administration for Market Regulation; second, official investigations into particular incidents. Following public concern in June 2026 over formaldehyde levels in infant diapers, the Administration formed a joint task force to conduct further checks.\n\n- Evidence grade: C\n- Sources: State Administration for Market Regulation of China (2026-06-22). The State Administration for Market Regulation of China took the lead in setting up a joint investigation team to verify the "formamide issue in infant diapers": "In response to the "formamide issue in infant diapers" reported by the media, the State Administration for Market Regulation of China, Ministry of Industry and Information Technology of China, National Health Commission of China (NHC), The National Administration of Disease Control and Prevention attaches great importance to it and has set up a joint investigation team to investigate the issues related to formamide in infant diapers, and the relevant situation will be announced in a timely manner in accordance with laws and regulations. ". ; Reprinted by the Chinese Government Network. \n- Notes: At the time of its formation, the task force stated only that “relevant findings would be released in due course.” As of September 30, 2026, neither the Administration’s official website nor recent national inspection reports contain any conclusions regarding infant diapers. In practice, higher cost does not equal greater safety, and imported products are not automatically compliant. Begin with a small trial pack to monitor for skin reactions; remember that rashes often stem from infrequent changes or poor breathability rather than brand choice. Instructions on how to access inspection reports are provided in Section 5.\nEvidence C. At the time of its formation, the task force stated only that “relevant findings would be released in due course.” As of September 30, 2026, neither the Administration’s official website nor recent national inspection reports contain any conclusions regarding infant diapers. In practice, higher cost does not equal greater safety, and imported products are not automatically compliant. Begin with a small trial pack to monitor for skin reactions; remember that rashes often stem from infrequent changes or poor breathability rather than brand choice. Instructions on how to access inspection reports are provided in Section 5.\nPossible trade-off: The source summarizes the return this way: “No government agency has ever published an official ranking of “the best diaper brands.” The only information available comes from two sources: quality inspection reports issued by the State Administration for Market Regulation, and official investigations into specific incidents. A higher price tag does not guarantee safety, nor does being an imported product mean it meets safety standards. It’s wise to start by buying a small pack and using it for a week to check if your child develops rashes or skin irritation; only then should you consider buying in bulk.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 市场监管总局 (2026-06-22). 市场监管总局牵头成立联合调查组核查「婴幼儿纸尿裤甲酰胺问题」：「针对媒体反映的"婴幼儿纸尿裤甲酰胺问题"，市场监管总局、工业和信息化部、国家卫生健康委、国家疾控局高度重视，成立联合调查组，核查婴幼儿纸尿裤甲酰胺有关问题，并依法依规处理。有关情况将及时公布。」.: https://www.samr.gov.cn/xw/zj/art/2026/art_78c0425db7604b27bd7a3f36ba319975.html\n中国政府网转载.: https://www.gov.cn/zhengce/202606/content_7072931.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 20-011 · Consider buying big-ticket items in the order “borrow, buy used, buy new” — don’t buy them all at once ### 11. Consider buying big-ticket items in the order “borrow, buy used, buy new” — don’t buy them all at once \n\n- Cost: No extra money is needed; the amount saved is usually in the thousands of yuan. The hard part is resisting the urge to buy everything at once. \n- In plain terms: Strollers, cribs, blankets, and toys are used for only a short time, and there’s plenty of them on the used market with few buyers. First, try to borrow them; if that’s not possible, buy used; only then should you consider buying new — this usually saves you thousands of yuan. However, it’s not advisable to buy used car seats or mattresses, since any structural damage from prior crashes isn’t visible to the naked eye. Things like postpartum care centers and early-education classes are optional big expenses; wait at least 24 hours before deciding. \n- Benefit: Strollers, cribs, blankets, and toys are all used for only a brief period, and the used market offers far more of them than there’s demand for. The only two items you really shouldn’t try to save money on — or buy used — are car seats and mattresses. Any structural damage to a car seat after a crash simply can’t be seen by looking at it. \n- Evidence grade: C \n- Sources: author’s experience, no direct literature; see Section 1 for evidence of safety seats and Section 5 for impulsive consumption\n- Notes: This book neither recommends nor discourages postpartum care centers, early-education classes, or baby swimming classes. Still, they’re all optional big expenses, so the 24-hour cooling-off period described in Section 5 applies to them.\nEvidence C. This book neither recommends nor discourages postpartum care centers, early-education classes, or baby swimming classes. Still, they’re all optional big expenses, so the 24-hour cooling-off period described in Section 5 applies to them.\nPossible trade-off: The source summarizes the return this way: “Strollers, cribs, blankets, and toys are used for only a short time, and there’s plenty of them on the used market with few buyers. First, try to borrow them; if that’s not possible, buy used; only then should you consider buying new — this usually saves you thousands of yuan. However, it’s not advisable to buy used car seats or mattresses, since any structural damage from prior crashes isn’t visible to the naked eye. Things like postpartum care centers and early-education classes are optional big expenses; wait at least 24 hours before deciding.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 作者经验，无直接文献\n安全座椅的证据见第 1 节，冲动消费见第 5 节\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 20-012 · For children with severe eczema or egg allergy, don’t avoid peanuts — introduce them early under medical guidance, but never feed whole peanuts. ### 12. For children with severe eczema or egg allergy, don’t avoid peanuts — introduce them early under medical guidance, but never feed whole peanuts.\n\n\n- Cost: A jar of peanut butter costs just a few dozen yuan. Feeding it a few times a week is easy to fit into a routine. Before starting, though, a doctor’s evaluation is required.\n- In plain terms: In a randomized trial of 640 high‑risk infants, those who ate peanuts regularly from 4 to 11 months of age had a peanut allergy rate of only 1.9% by age 5, compared with 13.7% in the group that completely avoided peanuts. Among children already showing a weak positive skin test at enrollment, the rates were 10.6% versus 35.3%. Avoiding peanuts actually raises the risk of allergy. However, whole peanuts must never be given, as they can block the airway. A total of 530 infants had negative skin tests at entry, while 98 had weakly positive results.\n- Benefit: The LEAP trial involved 640 infants aged 4–11 months with severe eczema, egg allergy, or both. One group ate peanut products regularly while the other avoided them entirely; at 60 months, only 1.9% of the eaters had a peanut allergy versus 13.7% of avoiders (P<0.001). Among 98 children with a weak positive skin test at entry, 10.6% of eaters were allergic versus 35.3% of avoiders (P=0.004). No serious adverse events differed between groups.\n- Evidence grade: A\n- Sources:Du Toit G, Roberts G, Sayre PH, et al. (2015). Randomized trial of peanut consumption in infants at risk for peanut allergy. New England Journal of Medicine, 372(9), 803-813. ; National Health Commission of China (NHC) General Office (2020). Core information on infant and young child feeding health education. ; Perkin MR et al. (2016). Randomized Trial of Introduction of Allergenic Foods in Breast-Fed Infants. New England Journal of Medicine, 374(18), 1733-1743. (The general infant trial EAT in the remarks)\n- Notes: Peanuts must be given only as thinned peanut butter or powdered form mixed into food — never as whole nuts. The Health Commission clearly states: “Whole peanuts, nuts, jelly, and similar foods can be inhaled into the airway and cause choking; infants should avoid them.” For choking first aid, see Section 13, Item 26. This guidance applies only to high‑risk children with severe eczema or egg allergy. A medical assessment is mandatory before introduction; in the LEAP trial, children with a skin‑test reaction greater than 4 mm were excluded. Another study of 1,162 breastfed infants found no significant difference in overall food allergy rates between early‑introduction and standard groups, though a subset showed a clear benefit: 5.6% versus 7.1% (P=0.32) and 2.4% versus 7.3% respectively. Evidence for typical infants is far weaker. Early introduction appears safe, but Chinese official guidelines currently give no recommendation on this point; therefore this advice follows international trial evidence. Keep in mind that LEAP started at 4 months while Chinese practice recommends waiting until 6 months for solids — consult a doctor on timing and method for high‑risk children.\nEvidence A. Peanuts must be given only as thinned peanut butter or powdered form mixed into food — never as whole nuts. The Health Commission clearly states: “Whole peanuts, nuts, jelly, and similar foods can be inhaled into the airway and cause choking; infants should avoid them.” For choking first aid, see Section 13, Item 26. This guidance applies only to high‑risk children with severe eczema or egg allergy. A medical assessment is mandatory before introduction; in the LEAP trial, children with a skin‑test reaction greater than 4 mm were excluded. Another study of 1,162 breastfed infants found no significant difference in overall food allergy rates between early‑introduction and standard groups, though a subset showed a clear benefit: 5.6% versus 7.1% (P=0.32) and 2.4% versus 7.3% respectively. Evidence for typical infants is far weaker. Early introduction appears safe, but Chinese official guidelines currently give no recommendation on this point; therefore this advice follows international trial evidence. Keep in mind that LEAP started at 4 months while Chinese practice recommends waiting until 6 months for solids — consult a doctor on timing and method for high‑risk children.\nPossible trade-off: The source summarizes the return this way: “In a randomized trial of 640 high‑risk infants, those who ate peanuts regularly from 4 to 11 months of age had a peanut allergy rate of only 1.9% by age 5, compared with 13.7% in the group that completely avoided peanuts. Among children already showing a weak positive skin test at enrollment, the rates were 10.6% versus 35.3%. Avoiding peanuts actually raises the risk of allergy. However, whole peanuts must never be given, as they can block the airway. A total of 530 infants had negative skin tests at entry, while 98 had weakly positive results.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Du Toit G, Roberts G, Sayre PH, 等 (2015). Randomized trial of peanut consumption in infants at risk for peanut allergy. New England Journal of Medicine, 372(9), 803-813.: https://doi.org/10.1056/NEJMoa1414850\n国家卫生健康委办公厅 (2020). 婴幼儿喂养健康教育核心信息.: https://www.gov.cn/zhengce/zhengceku/2020-08/01/content_5531915.htm\nPerkin MR 等 (2016). Randomized Trial of Introduction of Allergenic Foods in Breast-Fed Infants. New England Journal of Medicine, 374(18), 1733-1743.: https://doi.org/10.1056/NEJMoa1514210\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 20-013 · Watch newborn jaundice for these signals: yellow within 24 hours of birth, getting yellower, hard to wake or refusing feeds, pale stools — go to hospital the same day ### 13. Watch newborn jaundice for these signals: yellow within 24 hours of birth, getting yellower, hard to wake or refusing feeds, pale stools — go to hospital the same day\n\n- Cost: Registration plus bilirubin testing, within a few hundred yuan. Phototherapy if needed is usually about two days in hospital. The hard part is making the trip even when the baby still looks okay.\n- In plain terms: More than four in five newborns have some jaundice; most clear on their own. Yellow before 24 hours of age, or getting yellower, unusually sleepy and hard to rouse, refusing feeds, or floppy or stiff — go to hospital the same day. Pale or white stools may mean biliary atresia; get checked quickly. Very high bilirubin can injure the brain and cause lifelong disability.\n- Benefit: The American Academy of Pediatrics 2022 guideline states that “more than 80% of newborns will have some degree of jaundice.” High bilirubin can cause acute bilirubin encephalopathy and kernicterus. The guideline calls kernicterus “permanent crippling neurological disease,” with choreoathetoid cerebral palsy, upward gaze palsy, enamel dysplasia of primary teeth, and hearing loss. “Jaundice appearing within 24 hours after birth” is listed as a risk factor for severe hyperbilirubinemia. The UK NHS parent guidance has two tiers. Tier one: call emergency services or go to emergency — jaundice plus more sleepy than usual or hard to wake, not feeding, floppy or stiff, or seizures; jaundice before 24 hours of age also counts. Tier two: see a doctor urgently — after 24 hours, jaundice not improving or worsening, dark yellow or brown urine, or pale cream-colored stools. Globally, an estimated 480,000 newborns in 2010 had Rh hemolytic disease (ABO/Rh incompatibility) or extreme hyperbilirubinemia; 24% died and 13% developed kernicterus. Among survivors of kernicterus, more than 83% had one or more lasting impairments. Pale stools may indicate biliary atresia; Kasai procedure before 60 days of age greatly improves prognosis. Since 2004 Taiwan printed stool color cards in every newborn health handbook; surgery within 60 days rose from 60% in 2004 to 74.3% in 2005. After the cards, mortality in biliary atresia fell from 26.2% to 15.9% in a Taiwan population study — before-after, not a randomized trial.\n- Evidence grade: B\n- Sources:Kemper AR, Newman TB, Slaughter JL, et al. (2022). Clinical Practice Guideline Revision: Management of Hyperbilirubinemia in the Newborn Infant 35 or More Weeks of Gestation. Pediatrics, 150(3), e2022058859. ; NHS. Jaundice in babies (reviewed 2026-03-24). ; NICE (revised 2010, 2023). Jaundice in newborn babies under 28 days (CG98), 1.2.6, 1.7.1. ; Bhutani VK, Zipursky A, Blencowe H, et al. (2013). Neonatal hyperbilirubinemia and Rhesus disease of the newborn: incidence and impairment estimates for 2010 at regional and global levels. Pediatric Research, 74(Suppl 1), 86-100. ; Hsiao CH, Chang MH, Chen HL, et al. (2008). Universal screening for biliary atresia using an infant stool color card in Taiwan. Hepatology, 47(4), 1233-1240. ; Lee M, Chen SC, Yang HY, et al. (2016). Infant Stool Color Card Screening Helps Reduce the Hospitalization Rate and Mortality of Biliary Atresia: A 14-Year Nationwide Cohort Study in Taiwan. Medicine, 95(12), e3166. ; National Health and Family Planning Commission (2017). National basic public health service specifications (third edition), health management service specifications for children aged 0 to 6 years old. \n- Notes: Phototherapy uses special light on the skin to change bilirubin into forms that are easier to excrete. Do not substitute sunbathing at home: the AAP says sun exposure is hard to make both safe and effective, so it is not recommended as treatment. Do not give water or glucose water to “flush” jaundice — the guideline also advises against that. Visual yellow depth does not reliably estimate bilirubin level. UK NICE says not to rely on eyes alone; if unsure, measure once. Babies born before 38 weeks, siblings who had phototherapy, or insufficient breastfeeding raise risk of severe jaundice. Follow-up per the national basic public health service norm: home visit within one week after discharge; community health center or township clinic at 28–30 days — both visits check jaundice. If discharge orders include bilirubin recheck, go on that schedule. Full-term jaundice beyond 14 days or preterm beyond 21 days: NICE requires conjugated bilirubin testing and checking stool color. Jaundice alone does not delay vaccines (this section item 3). Newborn screening: Section 27, item 13 (heel-prick screening).\nEvidence B. Phototherapy uses special light on the skin to change bilirubin into forms that are easier to excrete. Do not substitute sunbathing at home: the AAP says sun exposure is hard to make both safe and effective, so it is not recommended as treatment. Do not give water or glucose water to “flush” jaundice — the guideline also advises against that. Visual yellow depth does not reliably estimate bilirubin level. UK NICE says not to rely on eyes alone; if unsure, measure once. Babies born before 38 weeks, siblings who had phototherapy, or insufficient breastfeeding raise risk of severe jaundice. Follow-up per the national basic public health service norm: home visit within one week after discharge; community health center or township clinic at 28–30 days — both visits check jaundice. If discharge orders include bilirubin recheck, go on that schedule. Full-term jaundice beyond 14 days or preterm beyond 21 days: NICE requires conjugated bilirubin testing and checking stool color. Jaundice alone does not delay vaccines (this section item 3). Newborn screening: Section 27, item 13 (heel-prick screening).\nPossible trade-off: The source summarizes the return this way: “More than four in five newborns have some jaundice; most clear on their own. Yellow before 24 hours of age, or getting yellower, unusually sleepy and hard to rouse, refusing feeds, or floppy or stiff — go to hospital the same day. Pale or white stools may mean biliary atresia; get checked quickly. Very high bilirubin can injure the brain and cause lifelong disability.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Kemper AR, Newman TB, Slaughter JL, et al. (2022). Clinical Practice Guideline Revision: Management of Hyperbilirubinemia in the Newborn Infant 35 or More Weeks of Gestation. Pediatrics, 150(3), e2022058859.: https://doi.org/10.1542/peds.2022-058859\nNHS. Jaundice in babies（2026-03-24 审阅）.: https://www.nhs.uk/conditions/jaundice-newborn/\nNICE (2010, 2023 修订). Jaundice in newborn babies under 28 days (CG98), 1.2.6、1.7.1.: https://www.nice.org.uk/guidance/cg98/chapter/Recommendations\nBhutani VK, Zipursky A, Blencowe H, et al. (2013). Neonatal hyperbilirubinemia and Rhesus disease of the newborn: incidence and impairment estimates for 2010 at regional and global levels. Pediatric Research, 74(Suppl 1), 86-100.: https://doi.org/10.1038/pr.2013.208\nHsiao CH, Chang MH, Chen HL, et al. (2008). Universal screening for biliary atresia using an infant stool color card in Taiwan. Hepatology, 47(4), 1233-1240.: https://doi.org/10.1002/hep.22182\nLee M, Chen SC, Yang HY, et al. (2016). Infant Stool Color Card Screening Helps Reduce the Hospitalization Rate and Mortality of Biliary Atresia: A 14-Year Nationwide Cohort Study in Taiwan. Medicine, 95(12), e3166.: https://doi.org/10.1097/MD.0000000000003166\n国家卫生计生委 (2017). 国家基本公共卫生服务规范（第三版），0～6 岁儿童健康管理服务规范.: https://www.nhc.gov.cn/ewebeditor/uploadfile/2017/04/20170417104506514.pdf\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 20-014 · During vegan pregnancy or breastfeeding, discuss reliable vitamin B12 and infant feeding with a clinician ### 14. During vegan pregnancy or breastfeeding, discuss reliable vitamin B12 and infant feeding with a clinician\n- Cost: A daily B12 supplement costs a modest amount; planning suitable infant foods requires attention.\n- In plain terms: Vitamin B12 is scarce in unfortified plant foods. Untreated deficiency can harm infant growth and neurological development; the source recommends reliable B12 and appropriate complementary foods.\n- Applicability and limits: Well-planned vegan diets can be possible with reliable supplementation and professional guidance. Do not infer a diagnosis or change a child's diet from this summary alone.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence B. Well-planned vegan diets can be possible with reliable supplementation and professional guidance. Do not infer a diagnosis or change a child's diet from this summary alone.\nPossible trade-off: The source summarizes the return this way: “Vitamin B12 is scarce in unfortified plant foods. Untreated deficiency can harm infant growth and neurological development; the source recommends reliable B12 and appropriate complementary foods.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Centers for Disease Control and Prevention (2003). Neurologic impairment in children associated with maternal dietary deficiency of cobalamin—Georgia, 2001. MMWR, 52(4), 61-64.: https://www.cdc.gov/mmwr/preview/mmwrhtml/mm5204a1.htm\nFewtrell M, Bronsky J, Campoy C, et al. (2017). Complementary Feeding: A Position Paper by the European Society for Paediatric Gastroenterology, Hepatology, and Nutrition (ESPGHAN) Committee on Nutrition. Journal of Pediatric Gastroenterology and Nutrition, 64(1), 119-132.: https://doi.org/10.1097/MPG.0000000000001454\n国家卫生健康委办公厅 (2020). 婴幼儿喂养健康教育核心信息.: https://www.gov.cn/zhengce/zhengceku/2020-08/01/content_5531915.htm\nMelina V, Craig W, Levin S (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970-1980.: https://doi.org/10.1016/j.jand.2016.09.025\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/20-%E5%88%9A%E5%87%BA%E7%94%9F%E7%9A%84%E5%AD%A9%E5%AD%90%E6%80%8E%E4%B9%88%E5%B8%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 21-001 · Check the Ministry of Foreign Affairs safety advisories before you travel; steer clear of any locations marked “Do Not Travel” ### 1. Check the Ministry of Foreign Affairs safety advisories before you travel; steer clear of any locations marked “Do Not Travel”\n\n\n- Cost: It’s free. Simply browse the Chinese Consular Service website — it takes just a few minutes.\n- In plain terms: The Ministry of Foreign Affairs classifies overseas safety risks into four levels, with the highest level labeled “Do Not Travel.” As of September 15, 2026, avoiding high‑risk countries and regions has been codified in administrative regulations. When processing travel documents or at border control, officials will remind travelers and may even advise them against going. A quick glance at that page before departure is all you need.\n- Benefit: The Ministry publishes safety advisories ranked from low to high risk: “Exercise Caution,” “Increase Safety Precautions,” “Travel with Care,” and “Do Not Travel.” The new regulation effective September 15, 2026, also spells out citizens’ obligations: “Chinese nationals should pay attention to overseas safety advisories and destination‑specific risk warnings, and avoid traveling to or staying in high‑risk countries or regions.” It further mandates that immigration authorities — responsible for issuing travel documents and border checks — warn and, if necessary, dissuade anyone planning to visit such areas. The original wording reads: “For Chinese citizens intending to travel to countries or regions with the highest risk level or where incidents threatening personal safety occur frequently, authorities must, when appropriate, dissuade them from going.”\n- Evidence grade: A\n- Sources: State Council of China (2026). Regulations on Exit and Entry Management (National Order No. 841). (Article 2); State Council of China (2023). Regulations on Consular Protection and Assistance (National Order No. 763). (19, 21); Consular Department of the Ministry of Foreign Affairs. Security Reminder. \n- Notes: Advisories are updated as situations evolve; this guide does not list them, so be sure to check the page yourself before you travel. As of September 7, 2026, the “Do Not Travel” warnings covered Eswatini (August 25, 2026), Palestine (October 10, 2023), Sudan (April 17, 2023), Afghanistan (February 17, 2023), Syria (January 4, 2023), Peru (December 29, 2022), Somalia (November 24, 2022), as well as specific warnings for northern Myanmar and certain provinces of the Democratic Republic of the Congo. Travel agencies also have a duty to inform clients; before joining a tour, you can request a written summary of destination risks.\nEvidence A. Advisories are updated as situations evolve; this guide does not list them, so be sure to check the page yourself before you travel. As of September 7, 2026, the “Do Not Travel” warnings covered Eswatini (August 25, 2026), Palestine (October 10, 2023), Sudan (April 17, 2023), Afghanistan (February 17, 2023), Syria (January 4, 2023), Peru (December 29, 2022), Somalia (November 24, 2022), as well as specific warnings for northern Myanmar and certain provinces of the Democratic Republic of the Congo. Travel agencies also have a duty to inform clients; before joining a tour, you can request a written summary of destination risks.\nPossible trade-off: The source summarizes the return this way: “The Ministry of Foreign Affairs classifies overseas safety risks into four levels, with the highest level labeled “Do Not Travel.” As of September 15, 2026, avoiding high‑risk countries and regions has been codified in administrative regulations. When processing travel documents or at border control, officials will remind travelers and may even advise them against going. A quick glance at that page before departure is all you need.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2026). 关于出境入境管理的规定（国令第 841 号）.: https://www.gov.cn/zhengce/zhengceku/202607/content_7077173.htm\n国务院 (2023). 领事保护与协助条例（国令第 763 号）.: https://www.gov.cn/zhengce/zhengceku/202307/content_6891761.htm\n外交部领事司. 安全提醒.: https://cs.mfa.gov.cn/zggmzhw/lsbh/aqtx/\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 21-002 · Save the 12308 hotline number and your local embassy/consulate’s consular protection number in your phone, then write them down and keep a copy in your wallet — don’t wait until an emergency to look them up. ### 2. Save the 12308 hotline number and your local embassy/consulate’s consular protection number in your phone, then write them down and keep a copy in your wallet — don’t wait until an emergency to look them up.\n\n\n- Cost: No cost at all. Saving two numbers and writing one copy down takes just a few minutes.\n\n- In plain terms: There is only one main hotline to call for help in an emergency. Inside China, dial 12308; abroad, call +86-10-12308. Since this hotline launched, it has handled over 3 million calls. During the same period, the Ministry of Foreign Affairs and its overseas missions dealt with more than 500,000 consular protection cases.\n\n- Benefit: The Ministry of Foreign Affairs operates a 24-hour global emergency hotline for consular protection and services. Inside China, call 12308; abroad, call +86-10-12308 or +86-10-65612308. Since its launch in 2014, this hotline has answered over 3 million calls, while the Ministry and its overseas missions have resolved more than 500,000 consular protection incidents.\n\n- Evidence grade: A\n- Sources: Ministry of Foreign Affairs, Chinese Embassy and Consulates in Myanmar (2023). Consular reminder on the current security situation in northern Myanmar. ; State Council of China Information Office (2023). State Council of Regular briefing on China’s policies will introduce the situation of consular protection and assistance. \n\n- Notes: Your local embassy or consulate also maintains its own consular protection hotline, which is often quicker to reach than the main hotline. Before traveling, look up that number on the China Consular Service website for your destination country and save it alongside the main hotline number. However, if your phone is lost or runs out of battery, those saved numbers become useless. That’s why it’s wise to write down both numbers and keep one copy in your wallet, or give a copy to a family member.\nEvidence A. Your local embassy or consulate also maintains its own consular protection hotline, which is often quicker to reach than the main hotline. Before traveling, look up that number on the China Consular Service website for your destination country and save it alongside the main hotline number. However, if your phone is lost or runs out of battery, those saved numbers become useless. That’s why it’s wise to write down both numbers and keep one copy in your wallet, or give a copy to a family member.\nPossible trade-off: The source summarizes the return this way: “There is only one main hotline to call for help in an emergency. Inside China, dial 12308; abroad, call +86-10-12308. Since this hotline launched, it has handled over 3 million calls. During the same period, the Ministry of Foreign Affairs and its overseas missions dealt with more than 500,000 consular protection cases.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 外交部、中国驻缅甸使领馆 (2023). 关于当前缅北地区安全局势的领事提醒.: https://cs.mfa.gov.cn/zggmzhw/lsbh/aqtx/202311/t20231109_11176682.shtml\n国务院新闻办 (2023). 国务院政策例行吹风会介绍领事保护与协助有关情况.: https://www.gov.cn/xinwen/2023zccfh/11/index.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 21-003 · Understanding what consular protection can and cannot do: it can visit you, but cannot bail you out, and you still have to pay the costs ### 3. Understanding what consular protection can and cannot do: it can visit you, but cannot bail you out, and you still have to pay the costs\n\n\n- Cost: No cost at all. It only takes a few minutes to clearly understand these boundaries. \n- In plain terms: If you’re arrested abroad, what consulates can do is verify your situation locally, demand fair and lawful treatment, visit you, and attend court hearings as observers. They cannot overturn a verdict or take you away. Any expenses such as food, lodging, transportation, or medical care paid in advance by others must ultimately be covered by you. Therefore, before traveling abroad, make sure you have sufficient funds and insurance — don’t assume the government will cover everything if something goes wrong. \n- Benefit: When you’re detained, consulates can take several concrete actions. They can check your situation with local authorities and insist on fair treatment under both local laws and any relevant bilateral treaties. The official wording states: “In accordance with the laws of the host country and international treaties to which China and the host country are parties, consulates may visit or contact the detained individual, learn about their needs, and demand humane and fair treatment.” In simpler terms, they can visit you, communicate with you, ask what you need, and insist that local authorities treat you fairly and humanely. Consulates may also attend court sessions as observers and safeguard your right to a fair trial. If you’re injured or affected by a disaster, they can urge local emergency assistance and help your family handle aftermath matters. At the same time, the rules make it equally clear regarding costs: “Chinese citizens, legal entities, and other organizations must pay any expenses — such as food, lodging, transportation, and medical care — provided by third parties during consular assistance.” In other words, any costs initially covered by others must ultimately be borne by you. \n- Evidence grade: A \n- Sources:State Council of China (2023). Regulations on Consular Protection and Assistance (National Order No. 763). (Articles 9, 10, 14, 26)\n- Notes: Consulates cannot pay fines or medical bills on your behalf, nor buy plane tickets or overturn court rulings. What they can provide is information on local lawyers, interpreters, medical providers, and funeral services, plus help contacting family and finding relief resources. Knowing these limits is valuable: it reminds you to prepare sufficient funds and insurance before traveling — don’t rely on the assumption that the state will handle everything if trouble arises.\nEvidence A. Consulates cannot pay fines or medical bills on your behalf, nor buy plane tickets or overturn court rulings. What they can provide is information on local lawyers, interpreters, medical providers, and funeral services, plus help contacting family and finding relief resources. Knowing these limits is valuable: it reminds you to prepare sufficient funds and insurance before traveling — don’t rely on the assumption that the state will handle everything if trouble arises.\nPossible trade-off: The source summarizes the return this way: “If you’re arrested abroad, what consulates can do is verify your situation locally, demand fair and lawful treatment, visit you, and attend court hearings as observers. They cannot overturn a verdict or take you away. Any expenses such as food, lodging, transportation, or medical care paid in advance by others must ultimately be covered by you. Therefore, before traveling abroad, make sure you have sufficient funds and insurance — don’t assume the government will cover everything if something goes wrong.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2023). 领事保护与协助条例（国令第 763 号）.: https://www.gov.cn/zhengce/zhengceku/202307/content_6891761.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 21-004 · Purchase insurance covering overseas medical care and medical evacuation — don’t settle for just flight delay coverage. ### 4. Purchase insurance covering overseas medical care and medical evacuation — don’t settle for just flight delay coverage.\n\n\n- Cost: A short‑term travel insurance policy covering overseas medical needs typically costs anywhere from a few dozen to several hundred yuan.\n\n- In plain terms: Medical expenses incurred abroad must be paid out of pocket. Domestic medical insurance rarely covers such costs, and embassies or consulates will not advance the money either. What can truly devastate a family financially is not routine outpatient care, but hospitalization following a serious injury — and the cost of repatriating the patient via a private jet or medical escort. When buying travel insurance, focus on two key coverage limits: overseas medical expenses and emergency medical evacuation/repatriation.\n\n- Benefit: Without adequate coverage, overseas medical treatment, extended hospitalization after trauma, and the expense of flying a patient back home can easily exceed hundreds of thousands of yuan. According to the Chinese CDC, transporting a critically ill patient from a remote area to a major hospital can cost over $100,000 if paid directly by the patient. Therefore, selecting a policy with sufficient limits for both overseas medical care and emergency evacuation is essential.\n\n- Evidence grade: C\n- Sources:State Council of China (2023). Regulations on Consular Protection and Assistance (National Order No. 763). (Article 26); U.S. Centers for Disease Control and Prevention. Travelers' Health: Travel Insurance: "Medical evacuation insurance covers emergency transportation from a remote area to a high-quality hospital, which could otherwise cost more than $100,000.". ; The rest is the author's experience and there is no direct literature\n\n- Notes: The figure of $100,000 represents a minimum estimate rather than a full cost range. No official or industry‑wide statistics on typical evacuation costs are currently available, so this book does not list a broader range. Before purchasing a policy, verify three points: first, whether your destination country is covered; second, whether high‑risk activities such as scuba diving, skiing, or motorcycle riding are excluded; and third, whether claims are paid directly to hospitals or require you to pay upfront and then seek reimbursement. This advice applies even when traveling to visa‑free countries.\nEvidence C. The figure of $100,000 represents a minimum estimate rather than a full cost range. No official or industry‑wide statistics on typical evacuation costs are currently available, so this book does not list a broader range. Before purchasing a policy, verify three points: first, whether your destination country is covered; second, whether high‑risk activities such as scuba diving, skiing, or motorcycle riding are excluded; and third, whether claims are paid directly to hospitals or require you to pay upfront and then seek reimbursement. This advice applies even when traveling to visa‑free countries.\nPossible trade-off: The source summarizes the return this way: “Medical expenses incurred abroad must be paid out of pocket. Domestic medical insurance rarely covers such costs, and embassies or consulates will not advance the money either. What can truly devastate a family financially is not routine outpatient care, but hospitalization following a serious injury — and the cost of repatriating the patient via a private jet or medical escort. When buying travel insurance, focus on two key coverage limits: overseas medical expenses and emergency medical evacuation/repatriation.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2023). 领事保护与协助条例（国令第 763 号）.: https://www.gov.cn/zhengce/zhengceku/202307/content_6891761.htm\n美国疾病控制与预防中心. Travelers' Health: Travel Insurance：「Medical evacuation insurance covers emergency transportation from a remote area to a high-quality hospital, which could otherwise cost more than $100,000.」.: https://wwwnc.cdc.gov/travel/page/insurance\n其余为作者经验，无直接文献\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 21-005 · Treat all “high-paying overseas jobs” as scams — getting caught can lead to a 6‑month to 3‑year travel ban ### 5. Treat all “high-paying overseas jobs” as scams — getting caught can lead to a 6‑month to 3‑year travel ban\n\n- Cost: No money is required. The hard part is turning down what seems like a great job offer.\n- In plain terms: Offers with unrealistically high monthly salaries, no educational or experience requirements, no formal contracts, instructions to gather at a border city first, and promises to keep your passport safe are red flags. Accepting such a job means you lose control over both yourself and your passport. Submitting false documents at the border will get you turned away. If you end up taking part in illegal activities abroad, you may be barred from leaving China for 6 months to 3 years after you return.\n- Benefit: Authorities have made it clear how to handle these cases. Recent statements note that people who are deceived into leaving the country or who fabricate reasons to travel abroad for illegal gambling, telecom fraud, or similar crimes put public safety at risk. New rules tighten controls on both ends: for outbound travel, “the stated purpose of a visa application must be genuine and lawful”; anyone who submits false information can be denied a permit or entry. For returnees, “Chinese citizens who commit crimes abroad and threaten national security may be barred from leaving China for 6 months to 3 years from the date of their return.” The same ban applies to anyone detained for using false documents or illegal border crossings.\n- Evidence grade: A\n- Sources: State Council of China (2026). Provisions on Exit and Entry Management (National Order No. 841). (Articles 3 and 4); Ministry of Justice of China, Ministry of Public Security of China, National Immigration Bureau (2026). China's Regulations on Exit and Entry Management" Answers to Reporters' Questions. \n- Notes: Common warning signs include salaries far above market rates, no educational or experience prerequisites, lack of a formal contract, instructions to meet at a border city first, and promises to handle visas and keep your passport. Consulates have issued specific advisories about northern Myanmar. Once you go, you lose both personal freedom and control over your passport — the idea of “simply walking away” does not apply.\nEvidence A. Common warning signs include salaries far above market rates, no educational or experience prerequisites, lack of a formal contract, instructions to meet at a border city first, and promises to handle visas and keep your passport. Consulates have issued specific advisories about northern Myanmar. Once you go, you lose both personal freedom and control over your passport — the idea of “simply walking away” does not apply.\nPossible trade-off: The source summarizes the return this way: “Offers with unrealistically high monthly salaries, no educational or experience requirements, no formal contracts, instructions to gather at a border city first, and promises to keep your passport safe are red flags. Accepting such a job means you lose control over both yourself and your passport. Submitting false documents at the border will get you turned away. If you end up taking part in illegal activities abroad, you may be barred from leaving China for 6 months to 3 years after you return.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2026). 关于出境入境管理的规定（国令第 841 号）.: https://www.gov.cn/zhengce/zhengceku/202607/content_7077173.htm\n司法部、公安部、国家移民局 (2026). 就《国务院关于出境入境管理的规定》答记者问.: https://www.gov.cn/zhengce/202608/content_7077270.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 21-006 · The annual limit of 100,000 RMB for cash withdrawals abroad applies to all cards under your name combined ### 6. The annual limit of 100,000 RMB for cash withdrawals abroad applies to all cards under your name combined\n\n- Cost: There is no direct cost. Estimate how much cash you’ll need before you travel, then rely on card payments for the rest. The real challenge is breaking the habit of withdrawing cash whenever possible.\n- In plain terms: The annual cash withdrawal limit of 100,000 RMB for overseas use applies to all bank cards registered under your name, including supplementary cards. This limit resets on January 1 each calendar year. Once you reach it, you cannot make any more overseas cash withdrawals for the remainder of that year or in the following year. Note that this restriction only affects cash withdrawals; regular card purchases remain unaffected, and it does not count against your annual foreign exchange quota of $50,000.\n- Benefit: This rule is set out in the Notice on Regulating Large-Scale Cash Withdrawals via Bank Cards Abroad issued by the State Administration of Foreign Exchange (SAFE, Document No. 29 [2017], effective January 1, 2018). Key provisions include: (1) The combined annual cash withdrawal limit for all cards under a person’s name is 100,000 RMB; exceeding this limit results in a suspension of overseas cash withdrawal rights for both the current and next calendar years. It is also prohibited to bypass this rule by using someone else’s card or lending one’s own card to others. (2) SAFE provides a list of affected individuals to issuing banks daily, which must then block all overseas cash withdrawals for those customers by 5 PM Beijing time on the same day. (3) Affected individuals can request a full breakdown of their overseas cash withdrawal history by presenting valid ID at local SAFE branches. (4) The daily withdrawal limit for foreign currency cards is raised from $1,000 to 10,000 RMB equivalent, while the same daily limit for RMB cards remains at 10,000 RMB equivalent. (5) Violations of these rules are subject to penalties under the Foreign Exchange Administration Regulations of the People’s Republic of China. SAFE also clarifies that this notice does not restrict regular overseas spending on travel, business, or education, which can all be paid for via card without using the annual $50,000 foreign exchange quota. To ensure smooth transactions, SAFE uses delayed control mechanisms rather than immediate blocking of transactions. Statistics show that 81% of domestic cardholders withdrew less than 30,000 RMB abroad in 2016.\n- Evidence grade: A\n- Sources: State Administration of Foreign Exchange (2017). Notice on regulating overseas large-amount cash withdrawal transactions with bank cards (Huifa [2017] No. 29, Articles 1, 2, 3, 4, 6 and 7, effective from January 1, 2018). ; State Administration of Foreign Exchange (2017). Relevant person in charge of the State Administration of Foreign Exchange answered reporters’ questions on issues related to regulating large overseas cash withdrawal transactions using bank cards. ; China UnionPay International. Overseas ATM withdrawals. \n- Notes: The annual limit resets on January 1 each year. As mentioned, only cash withdrawals are restricted; regular card purchases are unaffected. If you absolutely need to carry large amounts of cash overseas, you must first apply for foreign exchange under the Individual Foreign Exchange Management Measures before taking the cash out. Two additional caveats apply to cash withdrawals: (1) For dual-brand cards, some ATMs in certain countries do not offer a UnionPay withdrawal option. (2) Some overseas ATMs display extra surcharge fees, which are charged by local acquirers and have no relation to UnionPay. UnionPay also advises that credit card cash withdrawals incur interest charges, so using a UnionPay debit card is preferable for overseas withdrawals. For guidance on what to do if your card is lost, swallowed by an ATM, or fraudulently used, refer to Section 14, Item 5.\nEvidence A. The annual limit resets on January 1 each year. As mentioned, only cash withdrawals are restricted; regular card purchases are unaffected. If you absolutely need to carry large amounts of cash overseas, you must first apply for foreign exchange under the Individual Foreign Exchange Management Measures before taking the cash out. Two additional caveats apply to cash withdrawals: (1) For dual-brand cards, some ATMs in certain countries do not offer a UnionPay withdrawal option. (2) Some overseas ATMs display extra surcharge fees, which are charged by local acquirers and have no relation to UnionPay. UnionPay also advises that credit card cash withdrawals incur interest charges, so using a UnionPay debit card is preferable for overseas withdrawals. For guidance on what to do if your card is lost, swallowed by an ATM, or fraudulently used, refer to Section 14, Item 5.\nPossible trade-off: The source summarizes the return this way: “The annual cash withdrawal limit of 100,000 RMB for overseas use applies to all bank cards registered under your name, including supplementary cards. This limit resets on January 1 each calendar year. Once you reach it, you cannot make any more overseas cash withdrawals for the remainder of that year or in the following year. Note that this restriction only affects cash withdrawals; regular card purchases remain unaffected, and it does not count against your annual foreign exchange quota of $50,000.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家外汇管理局 (2017). 关于规范银行卡境外大额提取现金交易的通知（汇发〔2017〕29 号，第一、二、三、四、六、七条，2018 年 1 月 1 日起实施）.: https://www.safe.gov.cn/safe/2017/1230/21873.html\n国家外汇管理局 (2017). 外汇局有关负责人就规范银行卡境外大额提取现金交易有关问题答记者问.: https://www.gov.cn/zhengce/2017-12/31/content_5251958.htm\n中国银联国际. 境外ATM取款.: https://m.unionpayintl.com/wap/cn/serviceCenter/cardUsingInstructions/805.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 21-007 · Take photos of your passport, visa, and ID card and store them in the cloud; if lost, report to police first and then apply for a travel document. ### 7. Take photos of your passport, visa, and ID card and store them in the cloud; if lost, report to police first and then apply for a travel document.\n\n\n- Cost: No cost involved. Simply take a few photos before you depart.\n- In plain terms: If your passport is lost, the embassy or consulate can issue a travel document allowing you to return home, provided you can prove your identity. Having clear photos of the passport data page, visa pages, and entry/exit records greatly speeds up the replacement process. You must also report the loss to local police to obtain a police report, which is required for border checks and insurance claims. Since phones are often lost together with passports, do not rely solely on storing photos on your phone.\n- Benefit: When a passport is lost, foreign embassies or consulates can issue a travel document for repatriation, but only after you verify your identity. The speed of this process depends heavily on whether you possess clear photos of the passport data page, visa pages, and entry/exit records. Additionally, obtaining a police report is mandatory for border checks and insurance claims in many countries. The contact numbers for embassy assistance are the same two emergency hotlines listed in item 2.\n- Evidence grade: C\n- Sources:State Council of China (2023). Regulations on Consular Protection and Assistance (National Order No. 763). (Article 16); Author’s experience, no direct documentation\n- Notes: Store the photos in two separate locations — for instance, upload one set to cloud storage and send another to a trusted family member. Also print a hard copy and keep it apart from the original documents. Photograph your bank cards and prescriptions as well. Since phones and passports are frequently lost together, relying only on phone storage is insufficient. Cloud services often require SMS verification, which becomes impossible if your phone is lost; test access from another device before travel to ensure you can retrieve the files. Photos of official documents are sensitive information; encrypted storage is safer, but if you forget the password, no one can access them, so the copy sent to family members remains essential.\nEvidence C. Store the photos in two separate locations — for instance, upload one set to cloud storage and send another to a trusted family member. Also print a hard copy and keep it apart from the original documents. Photograph your bank cards and prescriptions as well. Since phones and passports are frequently lost together, relying only on phone storage is insufficient. Cloud services often require SMS verification, which becomes impossible if your phone is lost; test access from another device before travel to ensure you can retrieve the files. Photos of official documents are sensitive information; encrypted storage is safer, but if you forget the password, no one can access them, so the copy sent to family members remains essential.\nPossible trade-off: The source summarizes the return this way: “If your passport is lost, the embassy or consulate can issue a travel document allowing you to return home, provided you can prove your identity. Having clear photos of the passport data page, visa pages, and entry/exit records greatly speeds up the replacement process. You must also report the loss to local police to obtain a police report, which is required for border checks and insurance claims. Since phones are often lost together with passports, do not rely solely on storing photos on your phone.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2023). 领事保护与协助条例（国令第 763 号）.: https://www.gov.cn/zhengce/zhengceku/202307/content_6891761.htm\n作者经验，无直接文献\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 21-008 · Before driving abroad, verify whether local authorities recognize Chinese driver’s licenses; most “international driver’s permits” sold online are legally worthless. ### 8. Before driving abroad, verify whether local authorities recognize Chinese driver’s licenses; most “international driver’s permits” sold online are legally worthless.\n\n\n- Cost: No cost at all. Simply check local regulations before you travel.\n- In plain terms: Online services offering “international driver’s permits” hold no legal validity in mainland China. Such permits are merely translations recognized among signatory nations of the 1949 Geneva Convention on Road Traffic. Mainland China is not among the 103 signatory countries, so any permit issued domestically cannot be used legally. Whether a Chinese license is acceptable depends entirely on local laws — do not drive without confirming this first.\n- Benefit: An International Driver’s Permit (IDP) is essentially a translation of a driver’s license, recognized solely among signatories to the 1949 Geneva Convention on Road Traffic. Signed on 19 September 1949 and effective 26 March 1952, this treaty currently includes 103 countries and regions — mainland China is excluded. Consequently, China does not issue IDPs, and any domestic “services” claiming to provide them lack legal standing. Eligibility to drive using a Chinese license varies by jurisdiction: some accept it alongside a certified translation, others require obtaining a local license, while several reject it outright.\n- Evidence grade: A\n- Sources:United Nations Treaty Collection. Convention on Road Traffic, Geneva, 19 September 1949 — status of treaties. \n- Notes: In most countries, driving without a valid license constitutes a criminal offense or incurs severe penalties. Moreover, insurance providers typically deny coverage in such cases — this represents the true financial risk. Two reliable verification methods exist: consult the “Information for Chinese Citizens” section on the Chinese Consulate website for your destination, or request a written confirmation directly from your rental agency. Separate regulations apply to Hong Kong, Macau, Taiwan, and certain other countries.\nEvidence A. In most countries, driving without a valid license constitutes a criminal offense or incurs severe penalties. Moreover, insurance providers typically deny coverage in such cases — this represents the true financial risk. Two reliable verification methods exist: consult the “Information for Chinese Citizens” section on the Chinese Consulate website for your destination, or request a written confirmation directly from your rental agency. Separate regulations apply to Hong Kong, Macau, Taiwan, and certain other countries.\nPossible trade-off: The source summarizes the return this way: “Online services offering “international driver’s permits” hold no legal validity in mainland China. Such permits are merely translations recognized among signatory nations of the 1949 Geneva Convention on Road Traffic. Mainland China is not among the 103 signatory countries, so any permit issued domestically cannot be used legally. Whether a Chinese license is acceptable depends entirely on local laws — do not drive without confirming this first.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: United Nations Treaty Collection. Convention on Road Traffic, Geneva, 19 September 1949 — status of treaties.: https://treaties.un.org/pages/ViewDetailsV.aspx?src=TREATY&mtdsg_no=XI-B-1&chapter=11&clang=_en\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 21-009 · When hiring an agency for visas, study abroad, or immigration, first check whether it is registered with immigration authorities ### 9. When hiring an agency for visas, study abroad, or immigration, first check whether it is registered with immigration authorities\n\n- Cost: There is no cost. Simply ask whether the agency is registered, and keep any written documentation on hand.\n- In plain terms: Starting September 15, 2026, agencies handling visa applications, study abroad programs, or immigration must register with immigration authorities. Promises such as “guaranteed approval,” “100% success rate,” or “we’ll prepare all your documents” are explicitly prohibited. If you make errors while filling out forms yourself, you may simply receive a visa denial this time. However, if you submit false documents and are found guilty of fraud, this will leave a permanent mark on your immigration record.\n- Benefit: In 2018, China abolished the licensing requirement for private immigration agencies, meaning no prior approval is needed to open such agencies. Since then, their numbers have risen sharply, but many operate without proper oversight, violating laws and harming applicants’ rights; authorities even struggle to track how many exist. Effective September 15, 2026, these agencies must register with local immigration authorities within 15 days of establishment, with existing agencies required to comply within 90 days. Prohibited activities include: (1) publishing false information or using exaggerated or misleading claims to attract clients; (2) providing or helping clients submit false documents for visas, residence permits, passports, or other immigration paperwork; (3) leaking, selling, or illegally sharing personal data; and (4) organizing or aiding cross-border illegal activities. Foreign firms and organizations are also barred from offering such services within China.\n- Evidence grade: A\n- Sources:State Council of China (2026). Provisions on Exit and Entry Management (National Order No. 841). (Articles 7, 8, 10, 12, 13)\n- Notes: Agencies that openly advertise “guaranteed approval,” “100% success rate,” or “we’ll handle all paperwork” are already breaking the law. Should they be investigated, this will directly affect your immigration history. Errors made while applying on your own may result in a single visa denial, but submitting false documents carries far graver consequences. Providing policy guidance or basic information without charging fees does not count as immigration agency services.\nEvidence A. Agencies that openly advertise “guaranteed approval,” “100% success rate,” or “we’ll handle all paperwork” are already breaking the law. Should they be investigated, this will directly affect your immigration history. Errors made while applying on your own may result in a single visa denial, but submitting false documents carries far graver consequences. Providing policy guidance or basic information without charging fees does not count as immigration agency services.\nPossible trade-off: The source summarizes the return this way: “Starting September 15, 2026, agencies handling visa applications, study abroad programs, or immigration must register with immigration authorities. Promises such as “guaranteed approval,” “100% success rate,” or “we’ll prepare all your documents” are explicitly prohibited. If you make errors while filling out forms yourself, you may simply receive a visa denial this time. However, if you submit false documents and are found guilty of fraud, this will leave a permanent mark on your immigration record.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2026). 关于出境入境管理的规定（国令第 841 号）.: https://www.gov.cn/zhengce/zhengceku/202607/content_7077173.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 21-010 · Don’t issue invitation letters for strangers, and don’t let others use your name for immigration paperwork ### 10. Don’t issue invitation letters for strangers, and don’t let others use your name for immigration paperwork\n\n- Cost: No monetary cost. The hard part is politely declining such a request in person.\n- In plain terms: Issuing an invitation letter or application documents on someone else’s behalf with false information makes the issuer legally liable. Individuals face fines ranging from 5,000 to 10,000 yuan, plus any illegal earnings are confiscated. Organizations are fined 10,000 to 50,000 yuan, and the individuals directly involved are fined an additional 5,000 to 10,000 yuan. One simple act of kindness can end up costing you a lot of money.\n- Benefit: Anyone who issues an invitation letter must ensure its contents are truthful. The original regulation states: “Individuals who submit false invitation letters or other application materials for others’ visa or residence permit applications will be fined between 5,000 and 10,000 yuan by immigration authorities; any illegal earnings will also be confiscated.” Organizations found issuing false documents face fines of 10,000 to 50,000 yuan. Additionally, the directly responsible supervisors and staff involved are fined 5,000 to 10,000 yuan each.\n- Evidence grade: A\n- Sources:State Council of China (2026). Provisions on Exit and Entry Management (National Order No. 841). (Article 3, Article 11)\n- Notes: This carries the same risks as the advice in Section 8: “Don’t carry items for strangers.” Once you sign a document or stamp a form, you assume full responsibility for its contents. Government employees and military personnel who attempt to obtain foreign citizenship or residency through intermediaries must report such attempts to oversight authorities — intermediaries cannot assist with such illegal requests.\nEvidence A. This carries the same risks as the advice in Section 8: “Don’t carry items for strangers.” Once you sign a document or stamp a form, you assume full responsibility for its contents. Government employees and military personnel who attempt to obtain foreign citizenship or residency through intermediaries must report such attempts to oversight authorities — intermediaries cannot assist with such illegal requests.\nPossible trade-off: The source summarizes the return this way: “Issuing an invitation letter or application documents on someone else’s behalf with false information makes the issuer legally liable. Individuals face fines ranging from 5,000 to 10,000 yuan, plus any illegal earnings are confiscated. Organizations are fined 10,000 to 50,000 yuan, and the individuals directly involved are fined an additional 5,000 to 10,000 yuan. One simple act of kindness can end up costing you a lot of money.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2026). 关于出境入境管理的规定（国令第 841 号）.: https://www.gov.cn/zhengce/zhengceku/202607/content_7077173.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 21-011 · Before traveling abroad, send your itinerary, accommodation details, and travel companions’ information to a family member, and agree on how often you’ll stay in touch. ### 11. Before traveling abroad, send your itinerary, accommodation details, and travel companions’ information to a family member, and agree on how often you’ll stay in touch.\n\n\n- Cost: No cost at all. Simply send a message before you leave.\n- In plain terms: If a traveler goes missing overseas, their family can turn to Chinese diplomatic missions for help. These missions provide relatives with local police contact information and other resources for assistance. Once a police report is filed, the consulate follows up to ensure timely action. Whether this support chain can be activated depends on whether someone back home knows exactly where the traveler is and when they’re supposed to make contact. Sharing flight numbers, hotel addresses, companions’ phone numbers, and agreed-upon check-in intervals with one trusted person is sufficient.\n- Benefit: When a Chinese citizen goes missing abroad, family members may seek help from Chinese diplomatic missions. The relevant regulation states that “diplomatic missions abroad shall provide information on local police contact methods and other assistance resources.” After a police report is filed, the consulate actively follows up to ensure proper handling. The ability to trigger this entire support process hinges on whether domestic contacts know the traveler’s whereabouts and expected contact schedule.\n- Evidence grade: C\n- Sources:State Council of China (2023). Regulations on Consular Protection and Assistance (National Order No. 763). (Article 13); Author’s experience, no direct documentation\n- Notes: Include just four key details: flight number, accommodation address, companions’ full names and phone numbers, and the agreed contact frequency. If traveling to areas with poor signal or high crime rates, also specify exactly how long one should wait without contact before alerting local authorities. This measure costs virtually nothing, yet it serves as the essential prerequisite for activating all subsequent assistance procedures.\nEvidence C. Include just four key details: flight number, accommodation address, companions’ full names and phone numbers, and the agreed contact frequency. If traveling to areas with poor signal or high crime rates, also specify exactly how long one should wait without contact before alerting local authorities. This measure costs virtually nothing, yet it serves as the essential prerequisite for activating all subsequent assistance procedures.\nPossible trade-off: The source summarizes the return this way: “If a traveler goes missing overseas, their family can turn to Chinese diplomatic missions for help. These missions provide relatives with local police contact information and other resources for assistance. Once a police report is filed, the consulate follows up to ensure timely action. Whether this support chain can be activated depends on whether someone back home knows exactly where the traveler is and when they’re supposed to make contact. Sharing flight numbers, hotel addresses, companions’ phone numbers, and agreed-upon check-in intervals with one trusted person is sufficient.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2023). 领事保护与协助条例（国令第 763 号）.: https://www.gov.cn/zhengce/zhengceku/202307/content_6891761.htm\n作者经验，无直接文献\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/21-%E5%87%BA%E5%9B%BD%E6%97%85%E8%A1%8C%E4%B8%8E%E5%A2%83%E5%A4%96%E5%AE%89%E5%85%A8.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 22-001 · Check where the emergency exits are before entering a KTV, bar, or escape room; if they’re locked or blocked, pick another venue. ### 1. Check where the emergency exits are before entering a KTV, bar, or escape room; if they’re locked or blocked, pick another venue.\n\n- Cost: No cost at all. Just take 10 seconds to look around when you enter.\n- In plain terms: By law, entertainment venues must keep all evacuation routes and emergency exits completely unobstructed during operating hours. They cannot be blocked, locked, used to store items, or covered by anything, nor can any signs indicating their location be hidden. The same rules apply to internet cafés — their doors, windows, evacuation routes, and exits must also remain open at all times. Failing to comply is illegal, and you have the right to file a complaint. If a private room is located underground, has only one exit, or its corridors are cluttered with debris, choose a different venue instead.\n- Benefit: Ensuring unobstructed evacuation routes and exits is a mandatory legal obligation for venue operators. Noncompliance is illegal and reportable. The exact wording of the regulation reads: “During operating hours, entertainment venues must guarantee that evacuation routes and emergency exits remain unblocked; they cannot be sealed, locked, or fitted with barriers that hinder evacuation.” It also stipulates that “clear signage must be posted at all evacuation routes and exits, and such signage must not be obscured or covered.” Internet cafés are similarly required to “keep all doors, windows, evacuation routes, and exits open at all times during business hours” and to “ban open flames and smoking.”\n- Evidence grade: A\n- Sources: State Council of China (2006). Regulations on the Management of Entertainment Venues (National Decree No. 458, Article 20, Article 21). ; State Council of China (2002). Regulations on the Management of Internet Service Business Venues (National Decree No. 363, Article 21). \n- Notes: If any of the following issues are present, pick another venue: private rooms located underground, only one exit available, corridors filled with clutter, or nonfunctional emergency exit lights. In the event of a fire at such venues, thick smoke, narrow corridors, and large crowds of intoxicated patrons make escape extremely difficult — you may have only seconds to get out. Per regulations, the contact number for filing complaints must be clearly displayed on warning signs throughout the venue.\nEvidence A. If any of the following issues are present, pick another venue: private rooms located underground, only one exit available, corridors filled with clutter, or nonfunctional emergency exit lights. In the event of a fire at such venues, thick smoke, narrow corridors, and large crowds of intoxicated patrons make escape extremely difficult — you may have only seconds to get out. Per regulations, the contact number for filing complaints must be clearly displayed on warning signs throughout the venue.\nPossible trade-off: The source summarizes the return this way: “By law, entertainment venues must keep all evacuation routes and emergency exits completely unobstructed during operating hours. They cannot be blocked, locked, used to store items, or covered by anything, nor can any signs indicating their location be hidden. The same rules apply to internet cafés — their doors, windows, evacuation routes, and exits must also remain open at all times. Failing to comply is illegal, and you have the right to file a complaint. If a private room is located underground, has only one exit, or its corridors are cluttered with debris, choose a different venue instead.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2006). 娱乐场所管理条例（国令第 458 号，第二十、二十一条）.: http://www.gov.cn/zhengce/zhengceku/2008-03/28/content_6297.htm\n国务院 (2002). 互联网上网服务营业场所管理条例（国令第 363 号，第二十一条）.: http://www.gov.cn/gongbao/content/2002/content_61788.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 22-002 · Price lists must be displayed before ordering; entertainment venues cannot charge “after the fact” ### 2. Price lists must be displayed before ordering; entertainment venues cannot charge “after the fact”\n\n- Cost: No cost at all. You simply need to request a price list. The tricky part is asking for it in front of others — it can feel a bit awkward.\n- In plain terms: By law, entertainment venues must display clear prices for all services and goods and proactively hand over a price list to customers. Most cases of “exorbitant drink charges” occur when patrons never see a price list and end up paying based on verbal quotes after the fact. Upon entering a private room, ask for a price list and take a photo of it. After placing your order, request a written confirmation. If a billing dispute arises, call 12315 right away.\n- Benefit: The regulation states: “Entertainment venues offering services or selling goods must display clear prices and provide a price list to consumers; they may not force or deceive customers into using services or buying products.” Violations of pricing laws are subject to legal penalties. The vast majority of disputes over “overpriced drinks” happen precisely under these circumstances — no price list is shown, and payment is demanded based on informal verbal agreements.\n- Evidence grade: A\n- Sources:State Council of China (2006). Regulations on the Management of Entertainment Places (National Order No. 458, Article 29, Article 53). \n- Notes: How to proceed: Upon entering a private room, request a price list — paper or digital, it doesn’t matter — and photograph it. After ordering, ask for a written confirmation of your order. For any “special cocktails” or fruit platters suggested by staff, always ask for the price before ordering. If a billing disagreement occurs, call 12315 immediately. Never pay in advance and then attempt to dispute the charge; once payment is made, proving your case becomes far more difficult.\nEvidence A. How to proceed: Upon entering a private room, request a price list — paper or digital, it doesn’t matter — and photograph it. After ordering, ask for a written confirmation of your order. For any “special cocktails” or fruit platters suggested by staff, always ask for the price before ordering. If a billing disagreement occurs, call 12315 immediately. Never pay in advance and then attempt to dispute the charge; once payment is made, proving your case becomes far more difficult.\nPossible trade-off: The source summarizes the return this way: “By law, entertainment venues must display clear prices for all services and goods and proactively hand over a price list to customers. Most cases of “exorbitant drink charges” occur when patrons never see a price list and end up paying based on verbal quotes after the fact. Upon entering a private room, ask for a price list and take a photo of it. After placing your order, request a written confirmation. If a billing dispute arises, call 12315 right away.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2006). 娱乐场所管理条例（国令第 458 号，第二十九、五十三条）.: http://www.gov.cn/zhengce/zhengceku/2008-03/28/content_6297.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 22-003 · If someone offers you “stuff” at a venue, leave immediately — harboring and providing both count as aiding friends ### 3. If someone offers you “stuff” at a venue, leave immediately — harboring and providing both count as aiding friends\n\n- Cost: No cost at all. Just stand up and walk away. The hard part is having to leave in front of a whole group of people.\n- In plain terms: It is strictly illegal for entertainment venues to sell or provide drugs, or to allow anyone to use drugs on site. Violators face 3–6 months of suspension or permanent revocation of their operating license. Individuals face even harsher penalties: personal drug use results in public order sanctions. Allowing someone to use drugs in a private room you booked or in your own home counts as harboring drug use and is a criminal offense. If someone offers you unknown powders, pills, or vape cartridges, walk away right then.\n- Benefit: Regulations explicitly forbid entertainment venues from selling, providing, or facilitating drug use. Staff members are also prohibited from using drugs or aiding customers in any such activities. Penalties include confiscation of illicit gains, 3–6 month suspensions, and license revocation for serious violations. Venues must also post clear anti-drug, anti-gambling, and anti-prostitution warnings with hotline numbers in public areas and private rooms.\n- Evidence grade: A\n- Sources:State Council of China (2006). Regulations on the Management of Entertainment Venues (National Order No. 458, Articles 14, 30, and 42). \n- Notes: If anyone offers you unknown powders, pills, or vape cartridges to “try,” leave immediately — don’t stick around to watch. Individual liability is even heavier than venue liability: personal drug use alone incurs public order penalties, while letting a friend use drugs in your reserved room or home constitutes harboring drug use and is a criminal act.\nEvidence A. If anyone offers you unknown powders, pills, or vape cartridges to “try,” leave immediately — don’t stick around to watch. Individual liability is even heavier than venue liability: personal drug use alone incurs public order penalties, while letting a friend use drugs in your reserved room or home constitutes harboring drug use and is a criminal act.\nPossible trade-off: The source summarizes the return this way: “It is strictly illegal for entertainment venues to sell or provide drugs, or to allow anyone to use drugs on site. Violators face 3–6 months of suspension or permanent revocation of their operating license. Individuals face even harsher penalties: personal drug use results in public order sanctions. Allowing someone to use drugs in a private room you booked or in your own home counts as harboring drug use and is a criminal offense. If someone offers you unknown powders, pills, or vape cartridges, walk away right then.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2006). 娱乐场所管理条例（国令第 458 号，第十四、三十、四十二条）.: http://www.gov.cn/zhengce/zhengceku/2008-03/28/content_6297.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 22-004 · Don’t accept candy or snacks from strangers, don’t drink beverages left unattended, and don’t take e‑cigarette cartridges handed to you by others ### 4. Don’t accept candy or snacks from strangers, don’t drink beverages left unattended, and don’t take e‑cigarette cartridges handed to you by others\n\n- Cost: No cost at all. Never accept anything offered by others. If your own cup has been out of sight, simply get a new one.\n- In plain terms: Today’s illicit drugs no longer look like typical drugs. “High‑inducing” e‑cigarettes laced with synthetic cannabinoids can be tinted and flavored to match ordinary e‑cigarettes, and they are deliberately offered to people in bars, KTVs, and hotels. Those who trick others into using them face 10–15 days of detention and fines of 1,000–5,000 yuan. Anyone who is deceived into using them also gets detained for 10–15 days. Always replace any drink that has been left unattended.\n- Benefit: Since July 1, 2021, synthetic cannabinoids have been regulated as a whole class of controlled substances. They are often mixed into e‑cigarette liquid to create “high‑inducing” cartridges. According to Supreme People’s Procuratorate reports, this liquid can be colored and flavored with food‑grade dyes to closely resemble regular e‑cigarette liquid. Sellers promote these products in bars, KTVs, and hotels, encouraging others to use them. In that region, nearly 40% of drug‑use cases that year involved minors. Starting October 1, 2023, etizolam was added to the list of Schedule II psychotropic substances. Tricking someone into using drugs is itself illegal: offenders face 10–15 days of detention and fines of 1,000–5,000 yuan; if a crime is proven, sentences range from under 3 years up to 7 years, while forced use can bring a 3–10‑year sentence, with harsher penalties for minors. Users also incur penalties: 10–15 days of detention and fines up to 3,000 yuan, or a lighter penalty of 5 days or less plus a fine under 1,000 yuan. They may also be barred from entertainment venues for 6 months to a year. Addicted individuals must undergo 3 years of community‑based rehabilitation; refusal or relapse leads to 2 years of compulsory isolation, extendable by another year (as of January 2026, Public Security Administration Punishment Law).\n- Evidence grade: A\n- Sources:Supreme People's Procuratorate of China (2021). Wujiang District, Suzhou, Jiangsu: The prosecutor reveals the new drugs disguised as trendy. ; State Food and Drug Administration, Ministry of Public Security of China, National Health Commission of China (NHC) (2023). Announcement on Adjusting the Catalog of Narcotic Drugs and Psychotropic Drugs (No. 120 of 2023). (Reprinted by Shanghai Food and Drug Administration, original page nmpa.gov.cn Return in this machine 412); National People's Congress Standing Committee (2025). Public Security Administration Punishment Law (revised in 2025, Articles 84, 85). ; National People's Congress (1997). Criminal Law (Article 353). ; National People’s Congress Standing Committee (2007). Anti-Drug Law (Articles 33, 38, 47). (Reprinted by the People’s Government of Guangdong Province)\n- Notes: This advice applies not only in entertainment venues but also at school gates, friend gatherings, and on long‑distance buses. It works whether the offering is candy, a drink, or an e‑cigarette cartridge. After being drugged, victims often suffer robbery, sexual assault, or extortion; no official statistics exist on this, so it remains an empirical warning. Replacing any drink that has been out of sight is far simpler than trying to rectify the situation later. For handling unknown powders, tablets, or cartridges encountered in such settings, see item 3 of this section; for carrying items on behalf of others, see Section 8, item 29.\nEvidence A. This advice applies not only in entertainment venues but also at school gates, friend gatherings, and on long‑distance buses. It works whether the offering is candy, a drink, or an e‑cigarette cartridge. After being drugged, victims often suffer robbery, sexual assault, or extortion; no official statistics exist on this, so it remains an empirical warning. Replacing any drink that has been out of sight is far simpler than trying to rectify the situation later. For handling unknown powders, tablets, or cartridges encountered in such settings, see item 3 of this section; for carrying items on behalf of others, see Section 8, item 29.\nPossible trade-off: The source summarizes the return this way: “Today’s illicit drugs no longer look like typical drugs. “High‑inducing” e‑cigarettes laced with synthetic cannabinoids can be tinted and flavored to match ordinary e‑cigarettes, and they are deliberately offered to people in bars, KTVs, and hotels. Those who trick others into using them face 10–15 days of detention and fines of 1,000–5,000 yuan. Anyone who is deceived into using them also gets detained for 10–15 days. Always replace any drink that has been left unattended.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 最高人民检察院 (2021). 江苏苏州吴江区：办案检察官揭秘披着潮流外衣的新型毒品.: https://www.spp.gov.cn/spp/zdgz/202110/t20211011_531831.shtml\n国家药监局、公安部、国家卫生健康委 (2023). 关于调整麻醉药品和精神药品目录的公告（2023 年第 120 号）.: https://yjj.sh.gov.cn/qtgzwj/20230911/3b612c94e35b4b63abba314c972a2593.html\n全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第八十四、八十五条）.: https://www.spp.gov.cn/spp/fl/202506/t20250627_699863.shtml\n全国人大 (1997). 刑法（第三百五十三条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\n全国人大常委会 (2007). 禁毒法（第三十三、三十八、四十七条）.: http://www.gd.gov.cn/zwgk/wjk/zcfgk/content/post_2520706.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 22-005 · Avoid scripted-murder-mystery (Scripted Kill, "jubensha") and escape rooms located in residential buildings or below the first basement level ### 5. Avoid scripted-murder-mystery (Scripted Kill, "jubensha") and escape rooms located in residential buildings or below the first basement level\n\n- Cost: No cost involved. Just ask for the building floor number before booking.\n- In plain terms: A 2022 notice jointly issued by five government departments clearly states that script-entertainment venues (script entertainment, "juben yule") must not be set up inside residential buildings or below the first basement level. These venues often lack proper oversight, have numerous partitions, use highly flammable props, and their doors frequently require puzzle-solving to open. In case of a fire, escaping from such places is far harder than from regular commercial premises. Before booking, check the venue’s floor number and location on review pages, and opt for a compliant venue instead if it does not meet the requirements.\n- Benefit: The same 2022 notice from five departments lays out very specific requirements: script-entertainment venues (script-entertainment, "juben yule") are prohibited from operating in residential buildings or below the first basement level. It also mandates that venues must adhere to the Work Safety Law and Fire Protection Law, regularly identify, inspect and rectify fire hazards, and improve their ability to organize evacuations and extinguish incipient fires during emergencies. Additionally, the notice requires all script-entertainment (Script Entertainment, "juben yule") content to include age suitability warnings, and minors are not allowed to enter venues with scenes inappropriate for them. Outside statutory holidays, rest days and school holidays, script-entertainment (Script Entertainment, "juben yule") activities for minors are also strictly prohibited.\n- Evidence grade: A\n- Sources: Ministry of Culture and Tourism, Ministry of Public Security of China, Ministry of Housing and Urban-Rural Development of China, Ministry of Emergency Management of China, State Administration for Market Regulation of China (2022). Notice on strengthening the management of scripted entertainment business venues. \n- Notes: These venues are typically dimly lit, have many partitions, use flammable props, and their doors often need to be unlocked via puzzle-solving. In case of a fire, escaping from them is far more difficult than from ordinary shops. You can easily check both the floor number and whether the venue is located in a residential building on review pages before booking. If a venue does not comply with the regulations, it is best to choose another one.\nEvidence A. These venues are typically dimly lit, have many partitions, use flammable props, and their doors often need to be unlocked via puzzle-solving. In case of a fire, escaping from them is far more difficult than from ordinary shops. You can easily check both the floor number and whether the venue is located in a residential building on review pages before booking. If a venue does not comply with the regulations, it is best to choose another one.\nPossible trade-off: The source summarizes the return this way: “A 2022 notice jointly issued by five government departments clearly states that script-entertainment venues (script entertainment, "juben yule") must not be set up inside residential buildings or below the first basement level. These venues often lack proper oversight, have numerous partitions, use highly flammable props, and their doors frequently require puzzle-solving to open. In case of a fire, escaping from such places is far harder than from regular commercial premises. Before booking, check the venue’s floor number and location on review pages, and opt for a compliant venue instead if it does not meet the requirements.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 文化和旅游部、公安部、住房和城乡建设部、应急管理部、市场监管总局 (2022). 关于加强剧本娱乐经营场所管理的通知.: https://www.gov.cn/zhengce/zhengceku/2022-06/27/content_5698021.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 22-006 · Going for a brisk walk or a jog when feeling down: the effect size of exercise on depression is proportional to its intensity ### 6. Going for a brisk walk or a jog when feeling down: the effect size of exercise on depression is proportional to its intensity\n\n- Cost: Free. Each session takes about half an hour. The hard part is that when you’re in a bad mood, moving feels the last thing you want to do — you have to push yourself to get started.\n- In plain terms: This study pooled data from 218 randomized trials involving over 14,000 adults with major depressive disorder. The biggest improvements were seen with brisk walking or jogging. Yoga, strength training, mixed aerobic workouts, and tai chi/Qigong also showed benefits, with fairly similar effect sizes across these activities. Generally, the higher the exercise intensity, the better the outcome; however, strength training and yoga tend to be the easiest to stick with long-term. The authors themselves note that the overall evidence quality is relatively low, but the key takeaway is that any physical activity is better than none — pick whatever type you’re most likely to keep doing.\n- Benefit: This result comes from combining data across 218 randomized controlled trials split into two groups, covering 495 treatment arms and 14,170 participants who met clinical criteria for major depression. A Bayesian network meta-analysis was used to compare all these different forms of exercise against each other, using standard care or placebo pills as control groups. The effect size is expressed as Hedges’ g; the more negative this value, the greater the symptom improvement. For brisk walking or jogging, the value was −0.62 (95% confidence interval: −0.80 to −0.45). Yoga came in at −0.55 (−0.73 to −0.36), strength training at −0.49 (−0.69 to −0.29), mixed aerobic exercise at −0.43 (−0.61 to −0.24), and tai chi/Qigong at −0.42 (−0.65 to −0.21). The original paper states that “the effect of exercise is directly proportional to its intensity”, meaning higher intensity yields better results. Strength training and yoga also score highest on acceptability, making them the most sustainable choices for most people.\n- Evidence grade: A\n- Sources:Noetel M, Sanders T, Gallardo-Gómez D, et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ, 384, e075847. \n- Notes: This finding is somewhat controversial. The authors themselves point out that only one out of the 218 studies met sufficiently rigorous design standards to rule out major bias. Using standard grading criteria, brisk walking and jogging only qualify for a “low” confidence rating, while all other exercise types receive “very low” ratings. Since participants know they’re taking part in an exercise program, placebo effects inevitably play a role, skewing results upward. Still, the overall conclusion holds up: any physical activity is better than none, intensity should be kept reasonably high, and you should choose a type you can realistically stick with over time. This section expands on the earlier advice in Section 3 to “get moving when feeling down”, but it is by no means a substitute for professional medical treatment after a proper diagnosis.\nEvidence A. This finding is somewhat controversial. The authors themselves point out that only one out of the 218 studies met sufficiently rigorous design standards to rule out major bias. Using standard grading criteria, brisk walking and jogging only qualify for a “low” confidence rating, while all other exercise types receive “very low” ratings. Since participants know they’re taking part in an exercise program, placebo effects inevitably play a role, skewing results upward. Still, the overall conclusion holds up: any physical activity is better than none, intensity should be kept reasonably high, and you should choose a type you can realistically stick with over time. This section expands on the earlier advice in Section 3 to “get moving when feeling down”, but it is by no means a substitute for professional medical treatment after a proper diagnosis.\nPossible trade-off: The source summarizes the return this way: “This study pooled data from 218 randomized trials involving over 14,000 adults with major depressive disorder. The biggest improvements were seen with brisk walking or jogging. Yoga, strength training, mixed aerobic workouts, and tai chi/Qigong also showed benefits, with fairly similar effect sizes across these activities. Generally, the higher the exercise intensity, the better the outcome; however, strength training and yoga tend to be the easiest to stick with long-term. The authors themselves note that the overall evidence quality is relatively low, but the key takeaway is that any physical activity is better than none — pick whatever type you’re most likely to keep doing.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Noetel M, Sanders T, Gallardo-Gómez D, et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ, 384, e075847.: https://doi.org/10.1136/bmj-2023-075847\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 22-007 · When anxiety interferes with daily life, mindfulness‑based stress reduction works just as well as common anti‑anxiety drugs ### 7. When anxiety interferes with daily life, mindfulness‑based stress reduction works just as well as common anti‑anxiety drugs\n\n\n- Cost: Taking a course costs a bit of money. The program lasts eight weeks, with one class per week plus daily home practice. The real challenge is keeping up with that daily practice for the whole eight weeks.\n\n- In plain terms: 276 adults diagnosed with anxiety disorder were randomly split into two groups. One group attended an eight‑week mindfulness‑based stress reduction course, while the other took escitalopram. At the end, symptom improvement was almost identical in both groups. The difference showed up in side effects: almost 80 % of the medication group experienced at least one adverse reaction, and ten people dropped out because of this. In the course group, about 15 % reported side effects, but no one left the program. The program used a standardized eight‑week curriculum — it isn’t the same as any random meditation app you might download.\n\n- Benefit: This was a non‑inferiority randomized controlled trial conducted at three academic medical centers in the United States, designed to see whether the course performed as well as medication. 276 participants were assigned 1:1 to either an eight‑week mindfulness‑based stress reduction program or escitalopram at a flexible dose of 10–20 mg. 208 people completed the whole study. Using a clinician‑rated scale of anxiety severity, the mindfulness group showed a reduction of 1.35 points versus 1.43 points for the drug group. The difference between the two groups was −0.07 (95 % CI −0.38 to 0.23; P = 0.65), meaning the gap is statistically indistinguishable from zero. This value stayed above the pre‑set non‑inferiority threshold of −0.495. Side‑effect rates differed markedly: 78.6 % of the medication group experienced at least one trial‑related adverse event, leading to ten withdrawals, while only 15.4 % of the course group reported any side effects and no one dropped out.\n\n- Evidence grade: A\n- Sources:Hoge EA, Bui E, Mete M, Dutton MA, Baker AW, Simon NM (2023). Mindfulness-based stress reduction vs escitalopram for the treatment of adults with anxiety disorders: a randomized clinical trial. JAMA Psychiatry, 80(1), 13-21. \n\n- Notes: The trial employed a standardized eight‑week mindfulness‑based stress reduction curriculum (MBSR), not a generic meditation app; the two cannot be equated. This recommendation applies to individuals who already meet diagnostic criteria for anxiety disorder; they should still consult a physician. Its practical value lies in offering a treatment option with comparable evidence strength for those who hesitate to take medication because of potential side effects.\nEvidence A. The trial employed a standardized eight‑week mindfulness‑based stress reduction curriculum (MBSR), not a generic meditation app; the two cannot be equated. This recommendation applies to individuals who already meet diagnostic criteria for anxiety disorder; they should still consult a physician. Its practical value lies in offering a treatment option with comparable evidence strength for those who hesitate to take medication because of potential side effects.\nPossible trade-off: The source summarizes the return this way: “276 adults diagnosed with anxiety disorder were randomly split into two groups. One group attended an eight‑week mindfulness‑based stress reduction course, while the other took escitalopram. At the end, symptom improvement was almost identical in both groups. The difference showed up in side effects: almost 80 % of the medication group experienced at least one adverse reaction, and ten people dropped out because of this. In the course group, about 15 % reported side effects, but no one left the program. The program used a standardized eight‑week curriculum — it isn’t the same as any random meditation app you might download.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Hoge EA, Bui E, Mete M, Dutton MA, Baker AW, Simon NM (2023). Mindfulness-based stress reduction vs escitalopram for the treatment of adults with anxiety disorders: a randomized clinical trial. JAMA Psychiatry, 80(1), 13-21.: https://doi.org/10.1001/jamapsychiatry.2022.3679\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 22-008 · For quick relief on the spot, try the 5‑minute “cyclic sigh”: two inhalations followed by a prolonged exhalation ### 8. For quick relief on the spot, try the 5‑minute “cyclic sigh”: two inhalations followed by a prolonged exhalation \n\n- Cost: No cost at all. Just 5 minutes a day. \n- In plain terms: In a one‑month controlled trial where participants performed each of three breathing exercises for 5 minutes daily, all three proved more effective than an equal amount of mindfulness meditation at lifting mood and lowering respiratory rate. The “cyclic sigh” — which emphasizes lengthening the exhale — performed best. The method is simple: inhale once through the nose, then take a brief second inhale to fully fill the lungs, and finally exhale slowly through the mouth. This particular study relied on self‑reported data and involved a relatively small group of volunteers, yet it required zero expense. \n- Benefit: This home‑based, randomized controlled trial compared three distinct 5‑minute daily breathing routines — cyclic sighing (focused on extended exhalation), box breathing (equal durations of inhale, hold, and exhale), and cyclic hyperventilation with pauses — against an equivalent mindfulness meditation regimen over a month. Using a mixed‑effects model on pooled data, each breathing technique outperformed meditation; cyclic sighing stood out for its superior impact on mood improvement (statistically significant at P<0.05) and on reducing breathing frequency (also P<0.05). \n- Evidence grade: B \n- Sources:Balban MY, Neri E, Kogon MM, et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. \n- Notes: Execute the exercise by inhaling once through the nose, briefly adding a second inhale to maximize lung expansion, then exhale gently and fully through the mouth for a full 5 minutes. Although this trial was conducted at home, relied on participant self‑assessment, and involved a modest sample size, its benefits are clear: it costs nothing, takes only five minutes, can be done anywhere, and offers modest but tangible advantages over standard mindfulness practice.\nEvidence B. Execute the exercise by inhaling once through the nose, briefly adding a second inhale to maximize lung expansion, then exhale gently and fully through the mouth for a full 5 minutes. Although this trial was conducted at home, relied on participant self‑assessment, and involved a modest sample size, its benefits are clear: it costs nothing, takes only five minutes, can be done anywhere, and offers modest but tangible advantages over standard mindfulness practice.\nPossible trade-off: The source summarizes the return this way: “In a one‑month controlled trial where participants performed each of three breathing exercises for 5 minutes daily, all three proved more effective than an equal amount of mindfulness meditation at lifting mood and lowering respiratory rate. The “cyclic sigh” — which emphasizes lengthening the exhale — performed best. The method is simple: inhale once through the nose, then take a brief second inhale to fully fill the lungs, and finally exhale slowly through the mouth. This particular study relied on self‑reported data and involved a relatively small group of volunteers, yet it required zero expense.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Balban MY, Neri E, Kogon MM, et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.: https://doi.org/10.1016/j.xcrm.2022.100895\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 22-009 · Treat “regular social contact” as a health expense — don’t wait until you’re feeling down to reach out ### 9. Treat “regular social contact” as a health expense — don’t wait until you’re feeling down to reach out\n\n\n- Cost: It requires some money and time to arrange meetups. The hard part is making the effort to schedule them even when you’re in a good mood. \n- In plain terms: Long-term epidemiological research tracking over 3 million people for an average of 7 years demonstrates the vital role of social connection. Those experiencing social isolation had a roughly 30% higher risk of dying during that period compared to non-isolated individuals. People reporting loneliness faced a 25% higher risk, while those living alone faced a 30% higher risk. These figures are similar in magnitude and are even more pronounced among people under 65. Keep in mind these are observational data; it’s also possible that people in poorer health are more likely to end up isolated. \n- Benefit: As noted, this is a meta-analysis of 70 studies with 3.4 million participants observed over 7 years. Social isolation, loneliness, and living alone all correlate with higher mortality. After adjusting for age and health status, the weighted average risk ratios were: 1.29 for social isolation, 1.26 for loneliness, and 1.32 for living alone. In other words, each condition raised the risk of dying during the study period by roughly 30%, 25%, and 30% respectively. The effects are comparable across all three factors and are stronger in younger adults. \n- Evidence grade: A \n- Sources:Holt-Lunstad J, Smith TB, Baker M, Harris T, Stephenson D (2015). Loneliness and social isolation as risk factors for mortality: a meta-analytic review. Perspectives on Psychological Science, 10(2), 227-237. \n- Notes: This topic remains debated. These findings are purely correlational; no randomized controlled trials have been conducted to prove cause and effect. It’s also true that people with poorer health are more likely to become isolated or have fewer social interactions. The authors argue that social relationships are as important to health as smoking or obesity, yet there’s no randomized evidence showing that increasing social contact actually lowers mortality. This point does not contradict Section 3’s advice to “cut back on draining relationships”; that section focuses on eliminating toxic connections, while this one stresses the value of maintaining those that replenish your energy.\nEvidence A. This topic remains debated. These findings are purely correlational; no randomized controlled trials have been conducted to prove cause and effect. It’s also true that people with poorer health are more likely to become isolated or have fewer social interactions. The authors argue that social relationships are as important to health as smoking or obesity, yet there’s no randomized evidence showing that increasing social contact actually lowers mortality. This point does not contradict Section 3’s advice to “cut back on draining relationships”; that section focuses on eliminating toxic connections, while this one stresses the value of maintaining those that replenish your energy.\nPossible trade-off: The source summarizes the return this way: “Long-term epidemiological research tracking over 3 million people for an average of 7 years demonstrates the vital role of social connection. Those experiencing social isolation had a roughly 30% higher risk of dying during that period compared to non-isolated individuals. People reporting loneliness faced a 25% higher risk, while those living alone faced a 30% higher risk. These figures are similar in magnitude and are even more pronounced among people under 65. Keep in mind these are observational data; it’s also possible that people in poorer health are more likely to end up isolated.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Holt-Lunstad J, Smith TB, Baker M, Harris T, Stephenson D (2015). Loneliness and social isolation as risk factors for mortality: a meta-analytic review. Perspectives on Psychological Science, 10(2), 227-237.: https://doi.org/10.1177/1745691614568352\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 22-010 · Living near green spaces means you can use them for walking, strolling, or just sitting around ### 10. Living near green spaces means you can use them for walking, strolling, or just sitting around \n\n- Cost: No cost at all — it’s free and easy to incorporate into daily life. \n- In plain terms: Nine studies from seven countries involving 8.32 million people show that for every 0.1 increase in the normalized vegetation index (NDVI) within 500 meters of a home, the risk of dying during the same period drops by roughly 4%. This measures greenery right around where people live, not how often they visit parks. Naturally, neighborhoods with more greenery tend to have wealthier residents and cleaner air. So don’t interpret this as “visiting parks automatically adds years to your life”; the practical takeaway is to consider nearby green spaces when choosing where to live. \n- Benefit: This result comes from a meta-analysis of nine long-term cohort studies spanning seven countries and 8.32 million participants. It looks at vegetation levels within 500 meters of residences, quantified via NDVI — a number that reflects ground-level greenery (bare soil or concrete scores near 0, dense vegetation near 1). A 0.1 rise in NDVI corresponds to a pooled hazard ratio of 0.96 for overall mortality (95% CI 0.94–0.97), meaning a roughly 4% reduction in death risk — with actual values likely falling between 3% and 6%. Seven out of the nine studies found lower mortality in greener areas, a pattern unlikely to be coincidental; the other two showed no clear link. \n- Evidence grade: A \n- Sources:Rojas-Rueda D, Nieuwenhuijsen MJ, Gascon M, Perez-Leon D, Mudu P (2019). Green spaces and mortality: a systematic review and meta-analysis of cohort studies. The Lancet Planetary Health, 3(11), e469-e477. \n- Notes: This finding remains debated. The studies themselves vary widely in results (I² = 95%, indicating substantial disagreement), and the analysis tracks neighborhood greenery rather than personal park visits. Moreover, greener areas typically feature higher incomes, cleaner air, and more active lifestyles — all factors intertwined with vegetation levels. Again, don’t read this as “parks guarantee longer life”; the key insight is that living near green spaces costs nothing and may offer health benefits. NDVI is simply a numeric way to gauge local greenery, where values near 0 represent barren or paved zones and values near 1 indicate lush vegetation — so a 0.1 increase roughly equals moving from a bare urban block to one lined with trees.\nEvidence A. This finding remains debated. The studies themselves vary widely in results (I² = 95%, indicating substantial disagreement), and the analysis tracks neighborhood greenery rather than personal park visits. Moreover, greener areas typically feature higher incomes, cleaner air, and more active lifestyles — all factors intertwined with vegetation levels. Again, don’t read this as “parks guarantee longer life”; the key insight is that living near green spaces costs nothing and may offer health benefits. NDVI is simply a numeric way to gauge local greenery, where values near 0 represent barren or paved zones and values near 1 indicate lush vegetation — so a 0.1 increase roughly equals moving from a bare urban block to one lined with trees.\nPossible trade-off: The source summarizes the return this way: “Nine studies from seven countries involving 8.32 million people show that for every 0.1 increase in the normalized vegetation index (NDVI) within 500 meters of a home, the risk of dying during the same period drops by roughly 4%. This measures greenery right around where people live, not how often they visit parks. Naturally, neighborhoods with more greenery tend to have wealthier residents and cleaner air. So don’t interpret this as “visiting parks automatically adds years to your life”; the practical takeaway is to consider nearby green spaces when choosing where to live.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Rojas-Rueda D, Nieuwenhuijsen MJ, Gascon M, Perez-Leon D, Mudu P (2019). Green spaces and mortality: a systematic review and meta-analysis of cohort studies. The Lancet Planetary Health, 3(11), e469-e477.: https://doi.org/10.1016/S2542-5196(19)30215-3\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/22-%E6%80%8E%E4%B9%88%E6%94%BE%E6%9D%BE.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-001 · There’s no option for anyone under 16 to “get a job”: any employer who hires them faces a fine of $5000 per month, and those willing to do so are breaking the law. ### 1. There’s no option for anyone under 16 to “get a job”: any employer who hires them faces a fine of $5000 per month, and those willing to do so are breaking the law.\n\n- Cost: Zero. It takes just a minute to figure out how old you are. \n- In plain terms: Most kids finish junior high at 15 or 16, right at this age threshold. Hiring anyone under 16 is illegal; each underage worker used results in a $5000 monthly penalty. Thus, any employer willing to hire you is knowingly breaking the law. Should anything go wrong, medical bills and compensation must be paid by that employer. If it refuses or goes out of business, there’s no one else to cover those costs. \n- Benefit: Article 11 of the Compulsory Education Law states: “All children aged six or older must be enrolled by their parents or legal guardians to receive and complete compulsory education.” Article 14 adds: “Employers are prohibited from hiring children and adolescents required to attend compulsory education.” Article 58 says that failure to enroll eligible kids without valid reasons results in “criticism and a directive to correct the issue within a set timeframe” from local authorities. Article 2 of the Regulations on Banning Child Labor declares that government agencies, social groups, enterprises, private non-profit entities, and individual businesses “must not hire minors under 16.” Article 6 imposes a $5000 monthly fine per underage worker; noncompliance raises this to $10000 per month. Article 7 levies a $5000 fine per child referred for employment. Article 10 mandates that employers “must arrange medical treatment and cover all related costs” if a child worker falls ill or sustains injury; additional compensation applies in cases of permanent disability or death. One exception exists under Article 13: cultural or sports organizations may hire under-16 professionals with parental consent (nationwide). \n- Evidence grade: A \n- Sources: Standing Committee of the National People's Congress (2018). Compulsory Education Law (Second Amendment in 2018, Articles 11, 14, 58). Published by China); State Council of China (2002). Provisions on Prohibition of Child Labor (State Council of China Order No. 364, Articles 2, 6, 7, 10, 13). \n- Notes: You’re the primary beneficiary here. Working legally is permitted after age 16. Yet jobs open to a 16-year-old with no qualifications align precisely with those highlighted in Section 10—roles relying on routine tasks most vulnerable to automation. Section 19 outlines overtime pay, vacation rights, and worker’s compensation, all contingent on formal employment status and verifiable records. As an unregistered worker, you lack both, meaning you won’t qualify for these protections or benefits.\nEvidence A. You’re the primary beneficiary here. Working legally is permitted after age 16. Yet jobs open to a 16-year-old with no qualifications align precisely with those highlighted in Section 10—roles relying on routine tasks most vulnerable to automation. Section 19 outlines overtime pay, vacation rights, and worker’s compensation, all contingent on formal employment status and verifiable records. As an unregistered worker, you lack both, meaning you won’t qualify for these protections or benefits.\nPossible trade-off: The source summarizes the return this way: “Most kids finish junior high at 15 or 16, right at this age threshold. Hiring anyone under 16 is illegal; each underage worker used results in a $5000 monthly penalty. Thus, any employer willing to hire you is knowingly breaking the law. Should anything go wrong, medical bills and compensation must be paid by that employer. If it refuses or goes out of business, there’s no one else to cover those costs.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2018). 义务教育法（2018 年第二次修正，第十一、十四、五十八条）.: http://www.moe.gov.cn/jyb_sjzl/sjzl_zcfg/zcfg_jyfl/202110/t20211029_575949.html\n国务院 (2002). 禁止使用童工规定（国务院令第 364 号，第二、六、七、十、十三条）.: http://www.gov.cn/gongbao/content/2002/content_61798.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-002 · Adding “education’s value” to mortality statistics: each extra year of schooling reduces adult mortality by roughly 1.9% ### 2. Adding “education’s value” to mortality statistics: each extra year of schooling reduces adult mortality by roughly 1.9%\n\n\n- Cost: There is no monetary cost. The expense lies in the time and effort required to stay in school; tuition fees are covered under Section 4 of this chapter (vocational school tuition and grants). The real challenge is maintaining persistence — staying in school without dropping out.\n\n- In plain terms: For every additional year of schooling, the average risk of dying in adulthood drops by about 1.9%. This effect is strongest among people aged 18–49, where the reduction is roughly 2.9% per extra year; for those over 70, it’s only 0.8%. Those who manage to stay in school tend to come from more privileged backgrounds, so it’s hard to isolate exactly how much of this benefit stems from education itself.\n\n- Benefit: This conclusion comes from a comprehensive meta-analysis that pooled findings from 603 separate studies conducted in 70 locations across 59 countries between January 1980 and May 2023. There is a clear dose-response relationship between years of schooling and adult mortality (all causes combined): each extra year reduces mortality risk by an average of 1.9% (95% confidence interval: 1.8–2.0). For individuals aged 18–49, the reduction is 2.9% per year (2.8–3.0); for those over 70, it’s 0.8% (0.6–1.0). No significant gender differences were observed, nor did socioeconomic development level appear to influence the effect.\n\n- Evidence grade: A (controversial)\n- Sources:IHME-CHAIN Collaborators (2024). Effects of education on adult mortality: a global systematic review and meta-analysis. The Lancet Public Health, 9(3), e155-e165. \n\n- Notes: This finding remains controversial. The authors themselves reported evidence of publication bias (p<0.0001), meaning studies showing stronger effects were more likely to be published. Results also varied widely across individual studies. All included research relied on observational tracking rather than controlled trials. Because years of schooling correlate closely with family background, regional factors, and occupation, it’s difficult to determine how much of the 1.9% reduction is truly attributable to education versus other advantages enjoyed by long-term students. Conversely, individuals with childhood illnesses or mental health issues are more prone to dropping out and dying earlier, which could artificially inflate the apparent educational benefit. Thus, while this data clearly shows a positive link between education and longevity, it does not prove that “each extra year of schooling adds 1.9% to your lifespan.” The overall benefit is classified as modest: most readers will only gain a few extra years at most by staying in school an additional three or four years, so the impact remains relatively small. The primary beneficiaries are the individuals themselves. 〔10355〕\nEvidence A. This finding remains controversial. The authors themselves reported evidence of publication bias (p<0.0001), meaning studies showing stronger effects were more likely to be published. Results also varied widely across individual studies. All included research relied on observational tracking rather than controlled trials. Because years of schooling correlate closely with family background, regional factors, and occupation, it’s difficult to determine how much of the 1.9% reduction is truly attributable to education versus other advantages enjoyed by long-term students. Conversely, individuals with childhood illnesses or mental health issues are more prone to dropping out and dying earlier, which could artificially inflate the apparent educational benefit. Thus, while this data clearly shows a positive link between education and longevity, it does not prove that “each extra year of schooling adds 1.9% to your lifespan.” The overall benefit is classified as modest: most readers will only gain a few extra years at most by staying in school an additional three or four years, so the impact remains relatively small. The primary beneficiaries are the individuals themselves. 〔10355〕\nPossible trade-off: The source summarizes the return this way: “For every additional year of schooling, the average risk of dying in adulthood drops by about 1.9%. This effect is strongest among people aged 18–49, where the reduction is roughly 2.9% per extra year; for those over 70, it’s only 0.8%. Those who manage to stay in school tend to come from more privileged backgrounds, so it’s hard to isolate exactly how much of this benefit stems from education itself.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: IHME-CHAIN Collaborators (2024). Effects of education on adult mortality: a global systematic review and meta-analysis. The Lancet Public Health, 9(3), e155-e165.: https://doi.org/10.1016/S2468-2667(23)00306-7\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-003 · Before determining whether “education is losing its value,” let’s first look at the national educational structure: only 15467 people per 100000 have a college education or higher. ### 3. Before determining whether “education is losing its value,” let’s first look at the national educational structure: only 15467 people per 100000 have a college education or higher.\n\n- Cost: Zero. All you need to do is glance at the numbers below.\n- In plain terms: According to the 2020 census, only 15467 people per 100000 nationwide have completed college or higher education — that’s roughly 15%. Meanwhile, 34507 people per 100000 have only a junior high school education, making this the most common level of education. On average, people aged 15 and older have attended school for just 9.91 years, barely enough to finish junior high. Therefore, a junior high school education in China is far from “sufficient” — it is simply the baseline level for most people.\n- Benefit: The reference point for the seventh national census was November 1, 2020. At that time, 218360767 people nationwide had a college education or higher, while 213005258 had a high school education (including vocational school). The number of people with a junior high school education was 487163489, and those with a primary school education totaled 349658828. Compared to the sixth national census in 2010, the number of people per 100000 with a college education rose from 8930 to 15467, while those with a high school education increased from 14032 to 15088. Conversely, the number of people with a junior high school education fell from 38788 to 34507, and those with a primary school education dropped from 26779 to 24767. The average years of schooling for people aged 15 and older rose from 9.08 to 9.91 years, and the illiteracy rate declined from 4.08% to 2.67%.\n- Evidence grade: A\n- Sources: National Bureau of Statistics of China, State Council of China's Seventh National Census Leading Group Office (2021). Seventh National Census Bulletin (No. 6) - Population education. \n- Notes: These figures only indicate how common or rare a given level of education is within the general population. Whether it makes financial sense for any individual to pursue further education should be calculated using the method outlined in Section 6 of this chapter (“How to weigh the costs and benefits of education vs. working”). Also, note that census data includes all residents nationwide, including children and the elderly. The proportion of young people with a college education is significantly higher than these averages, so comparing one’s own educational level to these figures may overestimate one’s competitive advantage. Conversely, these numbers do provide solid evidence to refute the claim that “education is useless,” since they represent the entire labor force competing for jobs. The ultimate beneficiaries of this education are the individuals themselves.\nEvidence A. These figures only indicate how common or rare a given level of education is within the general population. Whether it makes financial sense for any individual to pursue further education should be calculated using the method outlined in Section 6 of this chapter (“How to weigh the costs and benefits of education vs. working”). Also, note that census data includes all residents nationwide, including children and the elderly. The proportion of young people with a college education is significantly higher than these averages, so comparing one’s own educational level to these figures may overestimate one’s competitive advantage. Conversely, these numbers do provide solid evidence to refute the claim that “education is useless,” since they represent the entire labor force competing for jobs. The ultimate beneficiaries of this education are the individuals themselves.\nPossible trade-off: The source summarizes the return this way: “According to the 2020 census, only 15467 people per 100000 nationwide have completed college or higher education — that’s roughly 15%. Meanwhile, 34507 people per 100000 have only a junior high school education, making this the most common level of education. On average, people aged 15 and older have attended school for just 9.91 years, barely enough to finish junior high. Therefore, a junior high school education in China is far from “sufficient” — it is simply the baseline level for most people.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家统计局、国务院第七次全国人口普查领导小组办公室 (2021). 第七次全国人口普查公报（第六号）——人口受教育情况.: https://www.stats.gov.cn/sj/tjgb/rkpcgb/qgrkpcgb/202302/t20230206_1902006.html\n国家统计局 (2026). 2025 年全国 1% 人口抽样调查主要数据公报.: https://www.stats.gov.cn/sj/zxfb/202605/t20260522_1963788.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-004 · Run the policy math first: most vocational school tuition is waived, with a 2300‑yuan grant and up to 20000 yuan in student loans per year ### 4. Run the policy math first: most vocational school tuition is waived, with a 2300‑yuan grant and up to 20000 yuan in student loans per year\n\n- Cost: Zero out‑of‑pocket expense. Before school starts, simply visit the school’s student‑aid office and submit the required paperwork.\n- In plain terms: At public vocational schools, tuition is waived for rural students, urban students in agriculture‑related programs, and those from low‑income families. Starting spring 2025, a 2300‑yuan grant is available each year for both vocational and regular high‑school students. College students receive a 3700‑yuan grant annually, and they may borrow up to 20000 yuan per year via student loans. The exact amount of the grant is 0.7 yuan, which is a fixed figure set by policy. If funds remain insufficient, repayment can be deferred or alternative options explored — most students never have to drop out to work right away.\n- Benefit: The tuition‑waiver policy for public vocational schools has been in place since fall 2012; it covers all full‑time first‑, second‑, and third‑year students who are rural (including those in county towns), enrolled in agriculture‑related programs, or from financially disadvantaged families (except for students in performing‑arts majors). In 2024 the student‑aid framework was updated: the national grant for undergraduates rose from 3300 to 3700 yuan per year, and the National Inspirational Scholarship increased from 5000 to 6000 yuan, both effective fall 2024. For vocational and regular high‑school students, the grant also rose from 2000 to 2300 yuan per year, effective spring 2025. Student loans were adjusted as well: from fall 2024 undergraduates may borrow up to 20000 yuan per year (previously 16000) and graduate students up to 25000 yuan (previously 20000). The interest rate equals the applicable LPR minus 70 basis points.\n- Evidence grade: A\n- Sources: Ministry of Finance, National Development and Reform Commission, Ministry of Education of China, Ministry of Human Resources and Social Security of China (2012). Opinions on expanding the scope of tuition-free policy for secondary vocational education and further improving the national scholarship system (Caijiao [2012] No. 376). ; Ministry of Education of China, Heads of relevant departments and bureaus of the Ministry of Human Resources and Social Security of China (2024). Answer reporters’ questions on issues related to adjusting student financial aid policies. ; Ministry of Finance, Ministry of Education of China, People’s Bank of China, State Administration of Financial Supervision (2024). Notice on adjusting and improving policies related to national student loans (Caijiao [2024] No. 188). \n- Notes: These benefits apply to the student and his or her children. Exactly which groups qualify for tuition waivers and how many grant tiers exist is determined by each province. Private schools receive subsidies based on local public‑school standards, but any shortfall must still be paid by the student, so it’s wise to verify local rules before enrolling. Student loans are loans, not grants, and must be repaid after graduation; they simply separate the immediate cash‑flow problem from a longer‑term cost‑benefit analysis — don’t treat a temporary shortfall as a permanent barrier. Section 7 discusses training subsidies and emergency aid for periods of unemployment; families facing sudden income loss should apply for those programs first.\nEvidence A. These benefits apply to the student and his or her children. Exactly which groups qualify for tuition waivers and how many grant tiers exist is determined by each province. Private schools receive subsidies based on local public‑school standards, but any shortfall must still be paid by the student, so it’s wise to verify local rules before enrolling. Student loans are loans, not grants, and must be repaid after graduation; they simply separate the immediate cash‑flow problem from a longer‑term cost‑benefit analysis — don’t treat a temporary shortfall as a permanent barrier. Section 7 discusses training subsidies and emergency aid for periods of unemployment; families facing sudden income loss should apply for those programs first.\nPossible trade-off: The source summarizes the return this way: “At public vocational schools, tuition is waived for rural students, urban students in agriculture‑related programs, and those from low‑income families. Starting spring 2025, a 2300‑yuan grant is available each year for both vocational and regular high‑school students. College students receive a 3700‑yuan grant annually, and they may borrow up to 20000 yuan per year via student loans. The exact amount of the grant is 0.7 yuan, which is a fixed figure set by policy. If funds remain insufficient, repayment can be deferred or alternative options explored — most students never have to drop out to work right away.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 财政部、发展改革委、教育部、人力资源社会保障部 (2012). 关于扩大中等职业教育免学费政策范围 进一步完善国家助学金制度的意见（财教〔2012〕376 号）.: http://www.gov.cn/gongbao/content/2013/content_2332779.htm\n财政部、教育部、人力资源社会保障部有关司局负责人 (2024). 就调整学生资助政策有关问题答记者问.: https://www.gov.cn/zhengce/202410/content_6983672.htm\n财政部、教育部、人民银行、金融监管总局 (2024). 关于调整完善国家助学贷款有关政策的通知（财教〔2024〕188 号）.: https://www.gov.cn/zhengce/zhengceku/202411/content_6984812.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-005 · Failing to get into regular high school doesn’t mean your path ends: secondary vocational schools offer linked admission programs and separate exams, and employers can lower educational requirements for skilled roles. ### 5. Failing to get into regular high school doesn’t mean your path ends: secondary vocational schools offer linked admission programs and separate exams, and employers can lower educational requirements for skilled roles.\n\n- Cost: No cost at all. Before submitting your high school entrance exam applications, check your province’s official vocational education admissions platform once.\n- In plain terms: The Vocational Education Law enacted in 2022 explicitly states that vocational education holds equal status to general education. Secondary vocational schools can enroll students through linked admission programs with higher vocational institutions, which in turn must reserve a set proportion of their enrollment slots or hold separate exams specifically for secondary vocational graduates. Employers are also prohibited from setting eligibility barriers based on a candidate’s vocational school background. Failing to meet the cutoff for regular high school admission simply means you get to choose a different path — it does not leave you stuck with a junior high school diploma.\n- Benefit: Article 3 of the Vocational Education Law (effective 1 May 2022) stipulates: “Vocational education is an educational type that holds equal importance to general education.” Article 37 states that secondary vocational schools “may, in accordance with relevant national regulations, implement linked admission and training programs with higher vocational education for designated majors.” Higher vocational institutions “may, in accordance with relevant national regulations, admit students via assessment methods that combine academic ability and vocational skills.” Provincial-level and above education authorities are required to build unified vocational education admissions platforms to publish information on schools, majors and enrollment quotas, and provide application query services. Article 53 further specifies: “Students from vocational schools enjoy equal opportunities as students from regular schools at the same level in terms of further education, employment and career development.” Higher vocational institutions and regular universities offering vocational education “must reserve a corresponding proportion of their enrollment quotas or hold separate exams to admit vocational school graduates specifically.” It is also forbidden for employers to set application, hiring or employment criteria that prevent vocational school graduates from competing on an equal footing. For positions requiring specific vocational skill certifications in public institution recruitment, “educational requirements can be appropriately lowered” nationwide.\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2022). Vocational Education Law (revised in 2022, Articles 3, 37, and 53). (Published by Ministry of Education of China)\n- Notes: These benefits apply to both yourself and your children. All the channels outlined here are legally mandated, but they do not guarantee admission. The specific majors covered by linked training programs, the exact proportion of slots reserved for separate admissions, and the exact subjects tested in vocational college entrance exams are all determined by each individual province. Before submitting applications, you must check your province’s current vocational education admissions platform and enrollment quotas — do not rely on rules or practices from other provinces. When selecting a secondary vocational major, use the criteria outlined in Section 10 of this chapter (choosing skills that are less prone to automation) as a reference: majors that require on-site work in non-standard environments are less likely to be phased out. To pick a school, confirm it is listed in your province’s current vocational education enrollment plan. Verify any certificates issued by the school using the three-step process described in Section 8 (checking whether a certificate is on the official approved list). Avoid any recruitment materials that make promises like “guaranteed job placement” or “100% admission success” at all costs.\nEvidence A. These benefits apply to both yourself and your children. All the channels outlined here are legally mandated, but they do not guarantee admission. The specific majors covered by linked training programs, the exact proportion of slots reserved for separate admissions, and the exact subjects tested in vocational college entrance exams are all determined by each individual province. Before submitting applications, you must check your province’s current vocational education admissions platform and enrollment quotas — do not rely on rules or practices from other provinces. When selecting a secondary vocational major, use the criteria outlined in Section 10 of this chapter (choosing skills that are less prone to automation) as a reference: majors that require on-site work in non-standard environments are less likely to be phased out. To pick a school, confirm it is listed in your province’s current vocational education enrollment plan. Verify any certificates issued by the school using the three-step process described in Section 8 (checking whether a certificate is on the official approved list). Avoid any recruitment materials that make promises like “guaranteed job placement” or “100% admission success” at all costs.\nPossible trade-off: The source summarizes the return this way: “The Vocational Education Law enacted in 2022 explicitly states that vocational education holds equal status to general education. Secondary vocational schools can enroll students through linked admission programs with higher vocational institutions, which in turn must reserve a set proportion of their enrollment slots or hold separate exams specifically for secondary vocational graduates. Employers are also prohibited from setting eligibility barriers based on a candidate’s vocational school background. Failing to meet the cutoff for regular high school admission simply means you get to choose a different path — it does not leave you stuck with a junior high school diploma.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2022). 职业教育法（2022 年修订，第三、三十七、五十三条）.: http://www.moe.gov.cn/jyb_sjzl/sjzl_zcfg/zcfg_jyfl/202204/t20220421_620064.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-006 · Treating “work now or study further” as a calculation: the three years of early earnings versus decades of future income ### 6. Treating “work now or study further” as a calculation: the three years of early earnings versus decades of future income\n\n- Cost: There is no monetary cost. Setting aside about half an hour to do the math is all it takes.\n- In plain terms: Lay both options side by side on paper. Working early yields only three years of wages from low‑skill jobs. Continuing education, on the other hand, delivers extra yearly earnings for the next three or four decades. In Chinese cities, each additional year of schooling raises average income by roughly 4.0% (in 1988) up to 10.2% (in 2001). These figures are somewhat dated and should be viewed only as rough estimates.\n- Benefit: This estimate applies to Chinese urban areas between 1988 and 2001. The percentage increase in income linked to one extra year of schooling is known as the return on education. The original text notes that this rate rose sharply from 4.0% per year in 1988 to 10.2% in 2001, especially after 1992. It reflects the growing wage premium enjoyed by university graduates compared with those without higher education. This figure offers a locally relevant benchmark for converting “one extra year of study” into an expected lifetime income gain. For a global average, see Section 7 of this chapter (global average return on an extra year of schooling).\n- Evidence grade: B\n- Sources:Zhang J, Zhao Y, Park A, Song X (2005). Economic returns to schooling in urban China, 1988 to 2001. Journal of Comparative Economics, 33(4), 730-752. \n- Notes: Before performing the calculation, subtract the tuition waivers and grants mentioned in Section 4 (vocational school costs and aid), as well as the mortality impact discussed in Section 2 (extra year of schooling and mortality). The data end at 2001 and cover only urban residents, so they cannot be directly applied to today’s situation; the same caveat applies to the 9% global average cited in Section 7. Results will naturally vary from person to person. For individuals facing high tuition fees, mismatched majors or occupations, or lengthy study periods, the net benefit may indeed be negative — but this only indicates that that particular path is unwise, not that education as a whole is worthless. Several factors cannot be captured by the formula: legally mandated educational requirements (see Section 5 on integrated vocational admissions and separate exams), resistance to automation (see Section 10 on selecting automation‑resistant skills), and the possibility of switching careers. Ultimately, the benefits accrue to the individual.\nEvidence B. Before performing the calculation, subtract the tuition waivers and grants mentioned in Section 4 (vocational school costs and aid), as well as the mortality impact discussed in Section 2 (extra year of schooling and mortality). The data end at 2001 and cover only urban residents, so they cannot be directly applied to today’s situation; the same caveat applies to the 9% global average cited in Section 7. Results will naturally vary from person to person. For individuals facing high tuition fees, mismatched majors or occupations, or lengthy study periods, the net benefit may indeed be negative — but this only indicates that that particular path is unwise, not that education as a whole is worthless. Several factors cannot be captured by the formula: legally mandated educational requirements (see Section 5 on integrated vocational admissions and separate exams), resistance to automation (see Section 10 on selecting automation‑resistant skills), and the possibility of switching careers. Ultimately, the benefits accrue to the individual.\nPossible trade-off: The source summarizes the return this way: “Lay both options side by side on paper. Working early yields only three years of wages from low‑skill jobs. Continuing education, on the other hand, delivers extra yearly earnings for the next three or four decades. In Chinese cities, each additional year of schooling raises average income by roughly 4.0% (in 1988) up to 10.2% (in 2001). These figures are somewhat dated and should be viewed only as rough estimates.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Zhang J, Zhao Y, Park A, Song X (2005). Economic returns to schooling in urban China, 1988 to 2001. Journal of Comparative Economics, 33(4), 730-752.: https://doi.org/10.1016/j.jce.2005.05.008\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-007 · Keep this baseline in mind: on average worldwide, each additional year of schooling yields a personal return of roughly 9% per year. ### 7. Keep this baseline in mind: on average worldwide, each additional year of schooling yields a personal return of roughly 9% per year.\n\n- Cost: No cost at all. Memorize this figure and use it as a benchmark for evaluating any “learning opportunity.”\n- In plain terms: Globally, each extra year of formal schooling translates into about a 9% annual increase in personal income; this benefit tends to be higher for women than for men. This figure applies to regular schooling, not to short courses or workshops. Think of it as a yardstick: if a course costs 30000 yuan and lasts half a year, ask whether its expected income boost matches what one extra year of schooling would deliver.\n- Benefit: A comprehensive review covering 1120 estimates from 139 countries between 1950 and 2014 found that the worldwide average private return on each additional year of schooling is 9% per year. This private return is the portion that directly affects an individual’s earnings — on average, an extra year of schooling raises income by 9%. The private return on higher education is on the rise, while the social return on education (the benefit to society as a whole) remains substantial. Women continue to reap higher average returns than men from schooling.\n- Evidence grade: A\n- Sources:Psacharopoulos G, Patrinos HA (2018). Returns to investment in education: a decennial review of the global literature. Education Economics, 26(5), 445-458. ; World Bank Policy Research Working Paper 8402. \n- Notes: This is a global average for “one extra year of schooling” and should not be taken as the expected return from a single course or workshop, nor as a figure specific to China. It serves merely as a rough reference point. Its main purpose is to provide a standard for evaluating any training program: if a course demands a 30000‑yuan investment and six months of effort, you can gauge whether its income impact is comparable to that of one additional year of formal education. Keep in mind that this average masks considerable differences across fields and countries.\nEvidence A. This is a global average for “one extra year of schooling” and should not be taken as the expected return from a single course or workshop, nor as a figure specific to China. It serves merely as a rough reference point. Its main purpose is to provide a standard for evaluating any training program: if a course demands a 30000‑yuan investment and six months of effort, you can gauge whether its income impact is comparable to that of one additional year of formal education. Keep in mind that this average masks considerable differences across fields and countries.\nPossible trade-off: The source summarizes the return this way: “Globally, each extra year of formal schooling translates into about a 9% annual increase in personal income; this benefit tends to be higher for women than for men. This figure applies to regular schooling, not to short courses or workshops. Think of it as a yardstick: if a course costs 30000 yuan and lasts half a year, ask whether its expected income boost matches what one extra year of schooling would deliver.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Psacharopoulos G, Patrinos HA (2018). Returns to investment in education: a decennial review of the global literature. Education Economics, 26(5), 445-458.: https://doi.org/10.1080/09645292.2018.1484426\n世界银行政策研究工作论文 8402.: https://doi.org/10.1596/1813-9450-8402\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-008 · Before spending money on a certification, first verify whether it appears in the National Vocational Qualification Catalogue or in the list of evaluation agencies registered with the Ministry of Human Resources and Social Security. ### 8. Before spending money on a certification, first verify whether it appears in the National Vocational Qualification Catalogue or in the list of evaluation agencies registered with the Ministry of Human Resources and Social Security.\n\n- Cost: No cost at all. It takes just a few minutes to check once.\n- In plain terms: Some organizations run training programs, charge fees, and issue certificates under the guise of new occupations or skill levels, while others even impersonate authoritative institutions. The Ministry of Human Resources and Social Security has taken targeted actions to curb such practices. Before enrolling, follow three steps: confirm whether the occupation is listed in the National Vocational Qualification Catalogue; verify that the issuing agency is registered with the Ministry; and check whether the certificate number can be found on the official platform. If any of these checks fail, any money spent on enrollment is essentially wasted.\n- Benefit: The Ministry has launched nationwide efforts to address these issues. Official documents specifically identify the problematic practices as “some organizations and entities arbitrarily running training, evaluation, and certification activities under the banner of new occupations, skill levels, etc., charging excessive fees and issuing certificates indiscriminately; others making false or exaggerated claims, even impersonating authoritative institutions to organize training, evaluation, and certificate issuance.” Related measures include joint crackdowns with authorities such as Cyberspace Administration, public security, and market regulation to “severely punish any evaluation or certification activities conducted by unregistered agencies or those not approved by the Ministry.” Illegal promotional content on websites and social media is also shut down per law. Additionally, the Ministry urges the public to learn how to verify certificate legitimacy and value.\n- Evidence grade: A\n- Sources: Ministry of Human Resources and Social Security of China (2022). Notice on carrying out special management of "copycat certificates" in technical skills. \n- Notes: Follow this exact sequence for verification. First, check whether the occupation appears in the National Vocational Qualification Catalogue; if not, it is not a nationally recognized qualification. Next, confirm that the issuing agency is registered with the Ministry. Finally, use the official platform for skilled worker qualification certificate queries to see if the certificate number returns a valid result. Do not enroll if any step fails. Certificates bearing terms such as “International”, “Advanced”, “Registered”, or those promising “guaranteed passing results” or “income from certificate registration” carry the highest risk.\nEvidence A. Follow this exact sequence for verification. First, check whether the occupation appears in the National Vocational Qualification Catalogue; if not, it is not a nationally recognized qualification. Next, confirm that the issuing agency is registered with the Ministry. Finally, use the official platform for skilled worker qualification certificate queries to see if the certificate number returns a valid result. Do not enroll if any step fails. Certificates bearing terms such as “International”, “Advanced”, “Registered”, or those promising “guaranteed passing results” or “income from certificate registration” carry the highest risk.\nPossible trade-off: The source summarizes the return this way: “Some organizations run training programs, charge fees, and issue certificates under the guise of new occupations or skill levels, while others even impersonate authoritative institutions. The Ministry of Human Resources and Social Security has taken targeted actions to curb such practices. Before enrolling, follow three steps: confirm whether the occupation is listed in the National Vocational Qualification Catalogue; verify that the issuing agency is registered with the Ministry; and check whether the certificate number can be found on the official platform. If any of these checks fail, any money spent on enrollment is essentially wasted.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 人力资源社会保障部 (2022). 关于开展技术技能类「山寨证书」专项治理工作的通知.: https://www.gov.cn/zhengce/zhengceku/2022-03/18/content_5679641.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-009 · It’s best to use government subsidies for training — don’t jump straight to paying for commercial courses out of pocket. ### 9. It’s best to use government subsidies for training — don’t jump straight to paying for commercial courses out of pocket. \n\n- Cost: Zero cost, or at least a substantial reduction. Training does require time. The real challenge is resisting the urge to sign up for paid courses right away; first, check the local subsidy list. \n- In plain terms: From 2025 through late 2027, the government plans to provide subsidized training to over 30 million participants. Funding comes from multiple sources, including employment assistance funds, unemployment insurance funds, and corporate education budgets. The more in-demand a profession is and the higher the training cost, the larger the subsidy. Employees should ask their employers first; everyone else should review their local Human Resources and Social Security Bureau’s subsidy list before deciding what to study. \n- Benefit: The national target is clear: over 30 million subsidized training slots for high-tech industries, critical sectors, and priority employment groups between 2025 and 2027. Funding is pooled from various programs — employment assistance funds, unemployment insurance, sector development grants, East-West cooperation funds, and corporate education budgets. Subsidy amounts depend on how urgently a profession is needed and its training cost; they vary by occupation. Companies must also allocate at least 60% of their employee education funds to frontline staff training. \n- Evidence grade: A \n- Sources: State Council of China Leading Group for Employment Promotion and Labor Protection (2025). Guidance on carrying out large-scale vocational skills improvement training actions. \n- Notes: Exact eligibility criteria and subsidy amounts are set by each province. The main portals are the “Subsidized Vocational Training List” on the local Human Resources and Social Security Bureau website and public training centers. Section 7 covers unemployment-related training subsidies (up to three applications per person) and social insurance benefits. Employees should first inquire about their employer’s education fund allocation before making any decisions. Checking the subsidy list first saves far more money than choosing a course first and then searching for financial aid.\nEvidence A. Exact eligibility criteria and subsidy amounts are set by each province. The main portals are the “Subsidized Vocational Training List” on the local Human Resources and Social Security Bureau website and public training centers. Section 7 covers unemployment-related training subsidies (up to three applications per person) and social insurance benefits. Employees should first inquire about their employer’s education fund allocation before making any decisions. Checking the subsidy list first saves far more money than choosing a course first and then searching for financial aid.\nPossible trade-off: The source summarizes the return this way: “From 2025 through late 2027, the government plans to provide subsidized training to over 30 million participants. Funding comes from multiple sources, including employment assistance funds, unemployment insurance funds, and corporate education budgets. The more in-demand a profession is and the higher the training cost, the larger the subsidy. Employees should ask their employers first; everyone else should review their local Human Resources and Social Security Bureau’s subsidy list before deciding what to study.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院就业促进和劳动保护工作领导小组 (2025). 关于开展大规模职业技能提升培训行动的指导意见.: https://www.gov.cn/zhengce/zhengceku/202507/content_7032222.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-010 · When picking a skill to learn, prioritize those that require hands-on work and on-the-spot judgment — these are the hardest for automation to replace. ### 10. When picking a skill to learn, prioritize those that require hands-on work and on-the-spot judgment — these are the hardest for automation to replace.\n\n- Cost: No cost at all. Before making a choice, run through the skills you’re considering using this criterion as a filter.\n- In plain terms: According to U.S. estimates, roughly 47% of jobs carry a relatively high risk of being taken over by computers. Later studies that evaluated individual tasks instead yielded a much lower percentage. Three core challenges currently prevent machines from handling certain jobs: manual dexterity, creative problem-solving, and social interaction. Hence, roles that demand physical work in unpredictable environments and real-time decision-making are far less likely to be automated, while jobs with rigid processes and heavy information processing carry the highest risk.\n- Benefit: This study assessed 702 U.S. occupations to estimate the likelihood of each being automated — the result showed that about 47% fell into the high-risk category. The three aforementioned challenges form what the authors call “engineering bottlenecks” that limit automation potential. These include sensory perception and physical manipulation (finger and hand dexterity, working in cramped or awkward spaces), creative intelligence (the ability to devise novel solutions), and social intelligence (interpersonal interaction). Consequently, occupations requiring hands-on work in unstructured settings and on-the-fly judgment are consistently less prone to automation, rather than this being a random trait of specific jobs. Roles with standardized workflows and information-centric tasks face the greatest automation risk.\n- Evidence grade: B\n- Sources:Frey CB, Osborne MA (2017). The future of employment: how susceptible are jobs to computerisation? Technological Forecasting and Social Change, 114, 254-280. \n- Notes: This research is somewhat controversial. It originated as an unpublished draft paper from 2013 that measured the overall automation potential of entire occupations. Later studies that evaluated individual tasks instead produced a significantly lower high-risk percentage. The paper also does not specify a timeline for when automation might occur. When using these findings, avoid fixating on the 47% figure; instead, focus on the three key bottlenecks it identifies. Jobs involving on-site installation, maintenance, and caregiving are far more resistant to automation than purely clerical roles for precisely these reasons. Therefore, when deciding which skill to acquire, prioritize those that demand physical work in non-standard environments.\nEvidence B. This research is somewhat controversial. It originated as an unpublished draft paper from 2013 that measured the overall automation potential of entire occupations. Later studies that evaluated individual tasks instead produced a significantly lower high-risk percentage. The paper also does not specify a timeline for when automation might occur. When using these findings, avoid fixating on the 47% figure; instead, focus on the three key bottlenecks it identifies. Jobs involving on-site installation, maintenance, and caregiving are far more resistant to automation than purely clerical roles for precisely these reasons. Therefore, when deciding which skill to acquire, prioritize those that demand physical work in non-standard environments.\nPossible trade-off: The source summarizes the return this way: “According to U.S. estimates, roughly 47% of jobs carry a relatively high risk of being taken over by computers. Later studies that evaluated individual tasks instead yielded a much lower percentage. Three core challenges currently prevent machines from handling certain jobs: manual dexterity, creative problem-solving, and social interaction. Hence, roles that demand physical work in unpredictable environments and real-time decision-making are far less likely to be automated, while jobs with rigid processes and heavy information processing carry the highest risk.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Frey CB, Osborne MA (2017). The future of employment: how susceptible are jobs to computerisation? Technological Forecasting and Social Change, 114, 254-280.: https://doi.org/10.1016/j.techfore.2016.08.019\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-011 · Check first whether a skill has an official grading system and if those grades can translate into pay raises ### 11. Check first whether a skill has an official grading system and if those grades can translate into pay raises\n\n- Cost: No cost involved. One quick check is all you need.\n- In plain terms: The government is promoting a “New Eight-Level Worker” system that requires companies to link job pay to employees’ skill levels. Outstanding workers can even have their skill grades recognized regardless of seniority or years of experience. This is the policy direction, though implementation varies widely across regions and companies. Only skills with established national occupational standards and grading pathways can eventually lead to pay increases based on those grades — so it’s worth checking first before you invest time in learning them.\n- Benefit: The government is actively rolling out this New Eight-Level Worker skill grading system. Official documents explicitly require linking skill grades to employee compensation, stating that “a skill-oriented pay distribution system must be strengthened... companies should adopt a compensation model that ties both job value and skill levels to pay.” Regions are also being urged to “expand the evaluation and hiring of senior-level workers and increase the frequency of such evaluations.” Eligible companies can conduct their own skill assessments for employees, and top performers can have their skill grades recognized without needing to meet any requirements related to years of service, prior grades, or seniority.\n- Evidence grade: B\n- Sources: State Council of China Leading Group for Employment Promotion and Labor Protection (2025). Guidance on carrying out large-scale vocational skills improvement training actions. ; Ministry of Human Resources and Social Security of China (2021). "Skills China Action" Implementation Plan. \n- Notes: This is the intended policy direction, not a guarantee of actual pay increases — implementation varies greatly by region and company. The key takeaway for anyone considering learning a new skill is to first verify whether it has corresponding national occupational standards and a formal grading pathway; only then can it potentially lead to pay raises based on skill level. For skills lacking any official grading system or industry entry requirements, learning them won’t guarantee any career or financial benefits — you’ll still need to find work on your own.\nEvidence B. This is the intended policy direction, not a guarantee of actual pay increases — implementation varies greatly by region and company. The key takeaway for anyone considering learning a new skill is to first verify whether it has corresponding national occupational standards and a formal grading pathway; only then can it potentially lead to pay raises based on skill level. For skills lacking any official grading system or industry entry requirements, learning them won’t guarantee any career or financial benefits — you’ll still need to find work on your own.\nPossible trade-off: The source summarizes the return this way: “The government is promoting a “New Eight-Level Worker” system that requires companies to link job pay to employees’ skill levels. Outstanding workers can even have their skill grades recognized regardless of seniority or years of experience. This is the policy direction, though implementation varies widely across regions and companies. Only skills with established national occupational standards and grading pathways can eventually lead to pay increases based on those grades — so it’s worth checking first before you invest time in learning them.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院就业促进和劳动保护工作领导小组 (2025). 关于开展大规模职业技能提升培训行动的指导意见.: https://www.gov.cn/zhengce/zhengceku/202507/content_7032222.htm\n人力资源社会保障部 (2021). 「技能中国行动」实施方案.: https://www.gov.cn/zhengce/zhengceku/2021-07/06/content_5622619.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-012 · Don’t take “high wages advertised online” as proof of labor shortages — check local lists of in‑demand occupations and subsidy programs instead. ### 12. Don’t take “high wages advertised online” as proof of labor shortages — check local lists of in‑demand occupations and subsidy programs instead.\n\n\n- Cost: No expense at all. You just need to look up two local documents.\n\n- In plain terms: The amount of training subsidies each region offers for a given occupation is set based on how urgently that occupation is needed and on the cost of training. Thus, the subsidy level itself shows whether workers are in short supply locally. Claims online about “monthly earnings for a certain job” are usually just posted rates on hiring platforms or self‑reported figures. Those figures come mainly from people who are already earning money, and they ignore working hours, commuting time, occupational illnesses, and seasonal fluctuations.\n\n- Benefit: The subsidy amounts serve as an official measure of which occupations are in short supply. Policies require “a differentiated subsidy system based on how urgently an occupation is needed, its training costs, and other factors,” so each area defines its own list of subsidized vocational training programs accordingly. Consequently, the difference in subsidy levels for the same occupation across cities directly reflects how much that occupation is in demand locally.\n\n- Evidence grade: C\n- Sources: State Council of China Leading Group for Employment Promotion and Labor Protection (2025). Guidance on carrying out large-scale vocational skills improvement training actions. ; National Bureau of Statistics of China (2026). Average annual salary of employees in urban units in 2025: "The average annual salary of employees in enterprises above designated size is 106,080 yuan, including 210,016 yuan for middle-level managers and above, 155,491 yuan for professional and technical personnel, 94,936 yuan for office staff and related personnel, 79,857 yuan for social production service and life service personnel, and 80,739 yuan for production, manufacturing and related personnel." ; Ministry of Human Resources and Social Security of China Employment Training Technical Guidance Center (2023). Ranking of the 100 "most lacking jobs" in which national recruitment is greater than job hunting in the fourth quarter of 2022 (China Employment Network). \n\n- Notes: Official wage statistics are broken down only into five broad occupational categories; no figures exist for individual jobs. According to 2025 data from the National Bureau of Statistics, the average annual wage at large‑scale enterprises is roughly 106,080 yuan. Managers at mid‑level and above earn about 210,016 yuan per year, while professional and technical staff earn around 155,491 yuan. Clerical workers earn 94,936 yuan, production workers 80,739 yuan, and workers in social services and daily life sectors earn 79,857 yuan. The Ministry of Human Resources and Social Security publishes a “Top 100 Occupations in Short Supply” list on the China Employment Network; the latest edition covers the fourth quarter of 2022 and is compiled from recruitment and job‑seeker data collected by public employment services in 102 cities nationwide. Most online claims about monthly earnings for specific jobs are based on posted rates or personal reports — figures that come largely from those already earning money and that do not account for working hours, commuting, occupational hazards, or seasonal variations. To gauge true labor demand, consult the subsidy lists on your local Human Resources and Social Security Bureau website and check the rankings of job openings compiled by public employment services. Finally, talk to current workers on construction sites, in factories, and at retail outlets. 〔106000〕 〔210000〕 〔155000〕\nEvidence C. Official wage statistics are broken down only into five broad occupational categories; no figures exist for individual jobs. According to 2025 data from the National Bureau of Statistics, the average annual wage at large‑scale enterprises is roughly 106,080 yuan. Managers at mid‑level and above earn about 210,016 yuan per year, while professional and technical staff earn around 155,491 yuan. Clerical workers earn 94,936 yuan, production workers 80,739 yuan, and workers in social services and daily life sectors earn 79,857 yuan. The Ministry of Human Resources and Social Security publishes a “Top 100 Occupations in Short Supply” list on the China Employment Network; the latest edition covers the fourth quarter of 2022 and is compiled from recruitment and job‑seeker data collected by public employment services in 102 cities nationwide. Most online claims about monthly earnings for specific jobs are based on posted rates or personal reports — figures that come largely from those already earning money and that do not account for working hours, commuting, occupational hazards, or seasonal variations. To gauge true labor demand, consult the subsidy lists on your local Human Resources and Social Security Bureau website and check the rankings of job openings compiled by public employment services. Finally, talk to current workers on construction sites, in factories, and at retail outlets. 〔106000〕 〔210000〕 〔155000〕\nPossible trade-off: The source summarizes the return this way: “The amount of training subsidies each region offers for a given occupation is set based on how urgently that occupation is needed and on the cost of training. Thus, the subsidy level itself shows whether workers are in short supply locally. Claims online about “monthly earnings for a certain job” are usually just posted rates on hiring platforms or self‑reported figures. Those figures come mainly from people who are already earning money, and they ignore working hours, commuting time, occupational illnesses, and seasonal fluctuations.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院就业促进和劳动保护工作领导小组 (2025). 关于开展大规模职业技能提升培训行动的指导意见.: https://www.gov.cn/zhengce/zhengceku/202507/content_7032222.htm\n国家统计局 (2026). 2025年城镇单位就业人员年平均工资情况：「规模以上企业就业人员年平均工资为106080元，其中，中层及以上管理人员210016元，专业技术人员155491元，办事人员和有关人员94936元，社会生产服务和生活服务人员79857元，生产制造及有关人员80739元」.: https://www.stats.gov.cn/sj/zxfb/202605/t20260515_1963707.html\n人力资源社会保障部就业培训技术指导中心 (2023). 2022年第四季度全国招聘大于求职「最缺工」的100个职业排行（中国就业网）.: https://chinajob.mohrss.gov.cn/c/2023-01-30/367442.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-013 · For the same cost and time, prioritize short-duration programs that lead directly to employment ### 13. For the same cost and time, prioritize short-duration programs that lead directly to employment\n\n- Cost: These short-term courses require tuition fees, though the amount is modest. They also demand a significant time commitment. The challenge lies in knowing when to stop the program if results aren’t evident despite completing part of the coursework, per the agreed terms.\n- In plain terms: Government policies favor short-term training programs and micro-specializations at vocational colleges that lead to quick employment. The sole criterion for selecting such programs is whether they offer a concrete job opportunity upon completion. Programs lasting a year or more, which require additional “experience-building” after graduation, end up costing far more than advertised. It’s crucial to define clear exit conditions upfront: specify the level of skill mastery required before one can stop the program if no job has been secured.\n- Benefit: Government guidelines align with this approach: they support “private training institutions offering market-driven, high-quality vocational programs and short-term training initiatives that lead to swift employment.” They also encourage vocational colleges to “focus on skills and knowledge in high demand by the job market... and develop micro-specializations and vocational training courses.”\n- Evidence grade: C\n- Sources: State Council of China Leading Group for Employment Promotion and Labor Protection (2025). Guidance on carrying out large-scale vocational skills improvement training actions. \n- Notes: The sole deciding factor is whether a specific job opening exists after completing the program. Programs requiring a year or more of study followed by further “experience accumulation” incur far higher actual costs than their listed price. The exit conditions outlined in Section 4 also apply here: clearly define in advance the skill threshold at which one may discontinue the program if no job is found.\nEvidence C. The sole deciding factor is whether a specific job opening exists after completing the program. Programs requiring a year or more of study followed by further “experience accumulation” incur far higher actual costs than their listed price. The exit conditions outlined in Section 4 also apply here: clearly define in advance the skill threshold at which one may discontinue the program if no job is found.\nPossible trade-off: The source summarizes the return this way: “Government policies favor short-term training programs and micro-specializations at vocational colleges that lead to quick employment. The sole criterion for selecting such programs is whether they offer a concrete job opportunity upon completion. Programs lasting a year or more, which require additional “experience-building” after graduation, end up costing far more than advertised. It’s crucial to define clear exit conditions upfront: specify the level of skill mastery required before one can stop the program if no job has been secured.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院就业促进和劳动保护工作领导小组 (2025). 关于开展大规模职业技能提升培训行动的指导意见.: https://www.gov.cn/zhengce/zhengceku/202507/content_7032222.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-014 · After studying, close the book and test yourself — don’t just reread it. ### 14. After studying, close the book and test yourself — don’t just reread it.\n\n- Cost: There’s no cost involved, and no extra time is needed. Use the time you’d otherwise spend rereading to write down or answer questions from memory instead. The difficulty lies in how uncomfortable it feels to confront what you’ve forgotten right away, compared to the relative ease of rereading.\n- In plain terms: Rereading a section often makes it seem very familiar, but that doesn’t mean you’ve actually retained it well. Testing yourself after reading yields noticeably better results. In classrooms where brief quizzes are added, average test scores rise by a moderate amount. When ranking ten common study methods, self-testing comes out on top. After finishing a section, try writing down the key points from memory before checking them against the text.\n- Benefit: A meta-analysis of 222 separate studies involving 48478 students found that classroom quizzes led to a moderate improvement in academic performance (effect size g = 0.499). This effect varies depending on several factors: the baseline study method used in the control group, how closely the quiz format matches the final exam, whether the material is comparable, whether corrective feedback is provided, how many times the quiz is administered, when and where it takes place, how long the intervention lasts, and the experimental design used. Another comprehensive review that evaluated all ten widely used study techniques rated “practice testing” and “spaced practice” as the most effective methods overall. Their high utility stems from proven success across learners of different ages and abilities, as well as in diverse testing formats and real-world educational settings.\n- Evidence grade: A\n- Sources:Yang C, Luo L, Vadillo MA, Yu R, Shanks DR (2021). Testing (quizzing) boosts classroom learning: A systematic and meta-analytic review. Psychological Bulletin, 147(4), 399–435. ; Dunlosky J, Rawson KA, Marsh EJ, Nathan MJ, Willingham DT (2013). Improving Students' Learning With Effective Learning Techniques: Promising Directions From Cognitive and Educational Psychology. Psychological Science in the Public Interest, 14(1), 4–58. \n- Notes: Self-testing is meant to force information out of your memory, not to assign grades. The recommended approach is to write down key points from memory after reading a section, then check them against the text. Providing corrective feedback further boosts effectiveness, so it’s important to carefully review why each answer was incorrect. The “large” magnitude of benefit mentioned here is determined by both the effect size and the overall rating. Since these studies measured academic outcomes rather than time saved, they weren’t evaluated against time‑saving thresholds. Self-testing and the method described in item 15 — spreading the same amount of study time across several days — are the two highest‑rated strategies identified in the same review; using them together yields the best results.\nEvidence A. Self-testing is meant to force information out of your memory, not to assign grades. The recommended approach is to write down key points from memory after reading a section, then check them against the text. Providing corrective feedback further boosts effectiveness, so it’s important to carefully review why each answer was incorrect. The “large” magnitude of benefit mentioned here is determined by both the effect size and the overall rating. Since these studies measured academic outcomes rather than time saved, they weren’t evaluated against time‑saving thresholds. Self-testing and the method described in item 15 — spreading the same amount of study time across several days — are the two highest‑rated strategies identified in the same review; using them together yields the best results.\nPossible trade-off: The source summarizes the return this way: “Rereading a section often makes it seem very familiar, but that doesn’t mean you’ve actually retained it well. Testing yourself after reading yields noticeably better results. In classrooms where brief quizzes are added, average test scores rise by a moderate amount. When ranking ten common study methods, self-testing comes out on top. After finishing a section, try writing down the key points from memory before checking them against the text.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Yang C, Luo L, Vadillo MA, Yu R, Shanks DR (2021). Testing (quizzing) boosts classroom learning: A systematic and meta-analytic review. Psychological Bulletin, 147(4), 399–435.: https://doi.org/10.1037/bul0000309\nDunlosky J, Rawson KA, Marsh EJ, Nathan MJ, Willingham DT (2013). Improving Students' Learning With Effective Learning Techniques: Promising Directions From Cognitive and Educational Psychology. Psychological Science in the Public Interest, 14(1), 4–58.: https://doi.org/10.1177/1529100612453266\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-015 · Spread the same study time over several days instead of cramming it all at once ### 15. Spread the same study time over several days instead of cramming it all at once\n\n- Cost: There’s no extra expense, and the total time required stays the same. The only change is the schedule: those same 3 hours are split into three 1-hour sessions. The challenge is that you must start planning days in advance — you can’t leave it all for the final night.\n- In plain terms: Studying the same amount of material over several days helps you retain it far better than cramming it all at once. 317 separate experiments have all confirmed this same conclusion. There’s also a practical rule to follow: the longer you want to retain the information, the longer the interval between review sessions should be. If a test is tomorrow, review the material that day; if it’s a month away, schedule a few review sessions in between.\n- Benefit: This is a meta-analysis that brought together data from 184 papers, 317 experiments, and 839 separate evaluations of distributed practice. It compared two key factors: studying material in one continuous block versus splitting it into multiple sessions (the spacing effect), and short versus long review intervals (the delay effect). Its main finding is that both the length of time you aim to retain information and the spacing between review sessions together determine your final retention rate: the longer you need to remember the material, the longer the ideal spacing between reviews becomes. Another review that assessed ten common learning strategies ranked distributed practice as one of the highest utility methods overall.\n- Evidence grade: A\n- Sources:Cepeda NJ, Pashler H, Vul E, Wixted JT, Rohrer D (2006). Distributed practice in verbal recall tasks: A review and quantitative synthesis. Psychological Bulletin, 132(3), 354–380. ; Dunlosky J, Rawson KA, Marsh EJ, Nathan MJ, Willingham DT (2013). Improving Students' Learning With Effective Learning Techniques. Psychological Science in the Public Interest, 14(1), 4–58. \n- Notes: This tip works best when combined with Tip 14 (self-testing without looking at notes): you can also spread out those self-test sessions over several days. Most of the study materials used in Cepeda’s meta-analysis focused on simple tasks like memorizing word lists, so no universal recommended interval length exists for more complex subjects. The original research states that the longer the upcoming test date, the longer the ideal spacing between reviews should be, but no specific schedule is provided. Cramming the night before an exam does offer some short-term benefit, but the information is quickly forgotten.\nEvidence A. This tip works best when combined with Tip 14 (self-testing without looking at notes): you can also spread out those self-test sessions over several days. Most of the study materials used in Cepeda’s meta-analysis focused on simple tasks like memorizing word lists, so no universal recommended interval length exists for more complex subjects. The original research states that the longer the upcoming test date, the longer the ideal spacing between reviews should be, but no specific schedule is provided. Cramming the night before an exam does offer some short-term benefit, but the information is quickly forgotten.\nPossible trade-off: The source summarizes the return this way: “Studying the same amount of material over several days helps you retain it far better than cramming it all at once. 317 separate experiments have all confirmed this same conclusion. There’s also a practical rule to follow: the longer you want to retain the information, the longer the interval between review sessions should be. If a test is tomorrow, review the material that day; if it’s a month away, schedule a few review sessions in between.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Cepeda NJ, Pashler H, Vul E, Wixted JT, Rohrer D (2006). Distributed practice in verbal recall tasks: A review and quantitative synthesis. Psychological Bulletin, 132(3), 354–380.: https://doi.org/10.1037/0033-2909.132.3.354\nDunlosky J, Rawson KA, Marsh EJ, Nathan MJ, Willingham DT (2013). Improving Students' Learning With Effective Learning Techniques. Psychological Science in the Public Interest, 14(1), 4–58.: https://doi.org/10.1177/1529100612453266\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-016 · Don’t treat highlighting, rereading, and summarizing as primary study methods ### 16. Don’t treat highlighting, rereading, and summarizing as primary study methods\n\n- Cost: No cost at all; actually saves time. These methods are easy to apply and give you that “I’m studying” feeling.\n- In plain terms: Highlighting and rereading are the most common study habits among students, yet both rank at the very bottom among ten widely used learning strategies. Summarizing, keyword memorization, and visualizing text with images also fall into the lowest tier. They’re not completely useless, but only work under very specific conditions, so spending the same amount of time on self-testing yields far better results.\n- Benefit: This review evaluates ten common study methods based on how well their effectiveness holds across different learning contexts, student traits, materials, and assessment formats. The highest-rated strategies are practice testing and spaced practice. Methods rated as moderately effective include elaborative questioning, self-explanation, and interleaved practice. The five least effective methods are summarizing, highlighting (or underlining), keyword memorization, visualizing text with images, and rereading. The review also notes that while most students report using rereading and highlighting, these methods do not reliably improve academic performance; they should be replaced with other approaches such as practice testing instead of rereading.\n- Evidence grade: A\n- Sources:Dunlosky J, Rawson KA, Marsh EJ, Nathan MJ, Willingham DT (2013). Improving Students' Learning With Effective Learning Techniques: Promising Directions From Cognitive and Educational Psychology. Psychological Science in the Public Interest, 14(1), 4–58. \n- Notes: You can use highlighting to mark sections you plan to self-test later, but the problem arises when highlighting itself is mistaken for actual learning. The review also clarifies that being in the lowest tier does not mean these methods have zero value — they simply work only under narrow circumstances and require further research. For alternative study actions, see item 14 (self-testing after closing the book) and item 15 (spreading study time across multiple days).\nEvidence A. You can use highlighting to mark sections you plan to self-test later, but the problem arises when highlighting itself is mistaken for actual learning. The review also clarifies that being in the lowest tier does not mean these methods have zero value — they simply work only under narrow circumstances and require further research. For alternative study actions, see item 14 (self-testing after closing the book) and item 15 (spreading study time across multiple days).\nPossible trade-off: The source summarizes the return this way: “Highlighting and rereading are the most common study habits among students, yet both rank at the very bottom among ten widely used learning strategies. Summarizing, keyword memorization, and visualizing text with images also fall into the lowest tier. They’re not completely useless, but only work under very specific conditions, so spending the same amount of time on self-testing yields far better results.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Dunlosky J, Rawson KA, Marsh EJ, Nathan MJ, Willingham DT (2013). Improving Students' Learning With Effective Learning Techniques: Promising Directions From Cognitive and Educational Psychology. Psychological Science in the Public Interest, 14(1), 4–58.: https://doi.org/10.1177/1529100612453266\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-017 · Mixing different types of exercises rather than doing twenty of the same kind ### 17. Mixing different types of exercises rather than doing twenty of the same kind\n\n- Cost: No cost at all. Simply rearrange the order of exercises in your workbook so they’re not grouped by type. The downside is that mixing them often lowers your immediate accuracy, which can feel like a step backward.\n- In plain terms: Practicing one type of problem over and over makes it feel easy at the time, but later you might struggle to recall which method to apply. Mixing several types together yields better long‑term results — though the improvement is moderate. This technique works best with visual material such as drawings or categorization tasks; it has a smaller effect on math problems, and for vocabulary memorization it’s actually better to practice in blocks.\n- Benefit: This finding comes from a comprehensive meta‑analysis that included 59 studies, 238 effect sizes, and 158 samples. Overall, interleaved practice produces a moderate benefit compared with blocked practice (Hedges’ g = 0.42). When broken down by material, visual tasks benefit the most (g = 0.67), while math problems show a smaller effect (g = 0.34). No significant advantage was found for expository texts or taste‑related tasks; for vocabulary, blocked practice actually performed better (g = −0.39). Regression analysis indicates that the benefit grows when categories are more similar, when items within a category are less alike, and when the material itself is more complex.\n- Evidence grade: A\n- Sources:Brunmair M, Richter T (2019). Similarity matters: A meta-analysis of interleaved learning and its moderators. Psychological Bulletin, 145(11), 1029–1052. \n- Notes: The review cited in item 16 — which warns against relying solely on highlighting — rated interleaved practice as having a moderate effect, noting that evidence at the time was limited. Taken together, these studies suggest that interleaving works well for material that requires you to recognize a category and pick the right method, such as different math problem types, medical cases, or legal statutes. In contrast, content meant for rote memorization — like vocabulary or definitions — is better learned through blocked practice.\nEvidence A. The review cited in item 16 — which warns against relying solely on highlighting — rated interleaved practice as having a moderate effect, noting that evidence at the time was limited. Taken together, these studies suggest that interleaving works well for material that requires you to recognize a category and pick the right method, such as different math problem types, medical cases, or legal statutes. In contrast, content meant for rote memorization — like vocabulary or definitions — is better learned through blocked practice.\nPossible trade-off: The source summarizes the return this way: “Practicing one type of problem over and over makes it feel easy at the time, but later you might struggle to recall which method to apply. Mixing several types together yields better long‑term results — though the improvement is moderate. This technique works best with visual material such as drawings or categorization tasks; it has a smaller effect on math problems, and for vocabulary memorization it’s actually better to practice in blocks.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Brunmair M, Richter T (2019). Similarity matters: A meta-analysis of interleaved learning and its moderators. Psychological Bulletin, 145(11), 1029–1052.: https://doi.org/10.1037/bul0000209\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-018 · Don’t pick learning methods based on “I’m a visual learner, he’s an auditory learner” ### 18. Don’t pick learning methods based on “I’m a visual learner, he’s an auditory learner”\n\n- Cost: No cost at all. You simply stop using this classification to pick materials or courses, and you also avoid spending money on style assessments.\n- In plain terms: Many people believe each person has a distinct learning style — such as being visual or auditory — and that teaching should be tailored to that style for best results. Yet there are very few rigorous studies on this, and almost none provide any support for it; several even show the opposite. While people do have personal preferences, there’s no evidence that instruction aligned with those preferences leads to better learning. There’s also no need to spend money on learning style assessments.\n- Benefit: A comprehensive review evaluating evidence on learning styles concluded that to prove “teaching according to learning styles” works, students must first be grouped by style, then randomly assigned to different teaching methods, and finally tested using the same assessment. The key indicator of effectiveness would be a specific interaction effect: a teaching method highly effective for one style would be less effective for another. The review found almost no such interaction effects. Although there’s plenty of literature on learning styles, very few studies employ proper experimental designs, and several of those produce results directly contradicting the “match hypothesis.” Based on this, the authors argue current evidence simply doesn’t justify incorporating learning style assessments into educational practice.\n- Evidence grade: A\n- Sources:Pashler H, McDaniel M, Rohrer D, Bjork R (2008). Learning Styles: Concepts and Evidence. Psychological Science in the Public Interest, 9(3), 105–119. \n- Notes: The review also notes this doesn’t mean every version of learning style theory has been tested and disproven; many have never been examined at all. What you should definitely avoid is spending money on learning style assessments or selecting training programs based on such classifications. Criteria for picking training options are outlined in item 9 (prioritizing government-subsidized programs) and item 13 (favoring short-term programs that lead directly to employment).\nEvidence A. The review also notes this doesn’t mean every version of learning style theory has been tested and disproven; many have never been examined at all. What you should definitely avoid is spending money on learning style assessments or selecting training programs based on such classifications. Criteria for picking training options are outlined in item 9 (prioritizing government-subsidized programs) and item 13 (favoring short-term programs that lead directly to employment).\nPossible trade-off: The source summarizes the return this way: “Many people believe each person has a distinct learning style — such as being visual or auditory — and that teaching should be tailored to that style for best results. Yet there are very few rigorous studies on this, and almost none provide any support for it; several even show the opposite. While people do have personal preferences, there’s no evidence that instruction aligned with those preferences leads to better learning. There’s also no need to spend money on learning style assessments.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Pashler H, McDaniel M, Rohrer D, Bjork R (2008). Learning Styles: Concepts and Evidence. Psychological Science in the Public Interest, 9(3), 105–119.: https://doi.org/10.1111/j.1539-6053.2009.01038.x\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-019 · Test yourself using questions based on how you’ll use the material later; don’t just recite it verbatim ### 19. Test yourself using questions based on how you’ll use the material later; don’t just recite it verbatim\n\n- Cost: There’s no expense involved, nor does it require extra time. The only change is the practice method: replace “reciting it verbatim” with “creating questions based on future usage.” The real challenge is figuring out exactly how you’ll apply this material later on.\n- In plain terms: Testing yourself after closing the book offers benefits far beyond rote memorization. Extensive experimental comparisons confirm that practice testing transfers effectively to varied question formats, practical applications, and complex reasoning tasks. However, its benefit diminishes in two scenarios: when question-and-answer pairings are reversed, and when the underlying concepts were merely read without any active retrieval attempt.\n- Benefit: This meta-analysis examined over 40 years of research, drawing from 67 published and unpublished papers, 122 experiments, and 192 measures of transfer effects involving 10382 participants total. Compared to simply reviewing material without testing, practice testing led to measurable learning transfer, with an effect size of d = 0.40 (95% CI 0.31–0.50). Transfer was strongest when participants answered questions of a different type, application or reasoning problems, or medical‑diagnosis‑style queries involving similar concepts. Transfer was weakest when the stimulus–response pairing was reversed, when material had only been encountered but never tested, or when dealing with example‑style problems. Factors such as whether the practice and test formats matched, whether detailed feedback was provided, and whether participants answered correctly on the initial test all strongly influenced whether positive transfer occurred. Two separate methods were used to correct for publication bias; while these adjustments modestly affected effect sizes, they substantially lowered the baseline intercept value. Under these conditions, positive transfer is often not observed at all.\n- Evidence grade: A\n- Sources:Pan SC, Rickard TC (2018). Transfer of test-enhanced learning: meta-analytic review and synthesis. Psychological Bulletin, 144(7), 710-756. \n- Notes: The term “memorization” usually bundles two distinct activities: repeatedly reading or highlighting material, and actively recalling it after closing the book. The former receives the lowest rating in a review that ranked ten learning strategies; for those ratings themselves, see item 16 (avoid relying on highlighting, repeated reading, or summarization as primary methods). What matters here is the latter: actively recalling information without looking at the source, as described in item 14 (self‑testing after closing the book). This practice should also be spread across several days, as noted in item 15 (distributed practice). Begin by determining how you’ll ultimately use the material—whether you’ll need to select answers on a test or make judgments in a real‑world setting—and then create questions that mirror those situations. It’s also valuable to reverse the question–answer order during practice, because the meta‑analysis showed that transfer is weakest in that direction; both orientations should be practiced.\nEvidence A. The term “memorization” usually bundles two distinct activities: repeatedly reading or highlighting material, and actively recalling it after closing the book. The former receives the lowest rating in a review that ranked ten learning strategies; for those ratings themselves, see item 16 (avoid relying on highlighting, repeated reading, or summarization as primary methods). What matters here is the latter: actively recalling information without looking at the source, as described in item 14 (self‑testing after closing the book). This practice should also be spread across several days, as noted in item 15 (distributed practice). Begin by determining how you’ll ultimately use the material—whether you’ll need to select answers on a test or make judgments in a real‑world setting—and then create questions that mirror those situations. It’s also valuable to reverse the question–answer order during practice, because the meta‑analysis showed that transfer is weakest in that direction; both orientations should be practiced.\nPossible trade-off: The source summarizes the return this way: “Testing yourself after closing the book offers benefits far beyond rote memorization. Extensive experimental comparisons confirm that practice testing transfers effectively to varied question formats, practical applications, and complex reasoning tasks. However, its benefit diminishes in two scenarios: when question-and-answer pairings are reversed, and when the underlying concepts were merely read without any active retrieval attempt.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Pan SC, Rickard TC (2018). Transfer of test-enhanced learning: meta-analytic review and synthesis. Psychological Bulletin, 144(7), 710-756.: https://doi.org/10.1037/bul0000151\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-020 · First, figure out which professional series and level you belong to, then find the right application channels based on your employer type. ### 20. First, figure out which professional series and level you belong to, then find the right application channels based on your employer type.\n\n- Cost: No cost involved. It takes about half an hour to look up the latest application guidelines for your province.\n- In plain terms: There are 27 professional series nationwide, each divided into junior, intermediate, and senior levels. Generally, you must progress through these levels one by one. Employees working for organizations must have their applications reviewed and publicly posted by their employer before submission. Those working for private firms can apply via local professional qualification service centers, talent agencies, or industry associations. Self-employed individuals should apply through the local human resources and social security department.\n- Benefit: A total of 27 professional series exist across China, covering fields such as economics, engineering, healthcare, and publishing. These are categorized into senior, intermediate, and junior levels. Order No. 40 issued by the Ministry of Human Resources and Social Security applies to enterprises, public institutions, social organizations, individual economic entities, and self-employed professionals alike. Applicants must generally advance step by step through these levels. Employers must review all submitted materials and publicly display them for at least five working days. Private firms and self-employed individuals may opt to have talent agencies handle the review, public posting, and recommendation processes. Local authorities are required to establish professional qualification service centers in science parks and high-tech zones; applications may also be accepted through talent agencies, industry associations, and professional societies. Eligible self-employed individuals may participate in evaluations organized by local human resources departments. Any documentation that can be verified online must not require additional certification. If any materials are missing, evaluators must clearly specify what is lacking in one single notice. Employees of private firms typically apply in the region where their employment contract is based. Those assigned to work elsewhere for at least one full year may apply at their temporary duty location. Retired personnel are ineligible to apply. Public sector employees currently under disciplinary action at or above the level of a reprimand cannot apply during that period (nationwide).\n- Evidence grade: A\n- Sources: Ministry of Human Resources and Social Security of China Order No. 40 (2019). Interim Provisions on the Management of Professional Title Evaluation. : Article 2, Article 13, Article 14, Article 15, Article 16, Article 17, Article 18; General Office of the Ministry of Human Resources and Social Security of China (2020). Notice on further improving the professional title work of private enterprises. : "Establish professional title application acceptance service points in entrepreneurial incubation bases, high-tech development zones, science and technology parks and other places with dense professional and technical talents, or through talent intermediary service agencies, federations of industry and commerce, industry associations and chambers of commerce, Social organizations such as societies accept applications for professional titles of professional and technical personnel from private enterprises. "If professional and technical personnel from private enterprises are assigned to work abroad for more than one consecutive year, they can apply for professional title review at the place of dispatch in accordance with relevant regulations." Xinhua News Agency (2024). Professional title review has reached its peak, how to check the information? What's new? : "my country has a total of 27 professional title series in economics, engineering, health, publishing, etc." "Eligible freelancers can apply to participate in the professional title review organized by the local Ministry of Human Resources and Social Security of China based on the principle of territoriality"; General Office of the Central Committee of the Communist Party of China, General Office of the State Council of China (2016). Opinions on deepening the reform of the professional title system. : "Thesis will not be used as a restrictive condition for evaluating applied talents", "There will be no unified requirements for foreign language and computer application ability examinations for professional titles", "Highly skilled talents who meet the conditions can participate in the professional and technical talent title review of the engineering series" and "Civil servants are not allowed to participate in the professional and technical talent title review"\n- Notes: No single nationwide list of required documents exists. Each professional series and province publishes its own annual application guidelines detailing necessary materials, deadlines, and performance criteria. Therefore, the first step is to search the official website of your provincial human resources department for the current year’s instructions. Publishing academic papers is no longer mandatory: a 2016 reform directive explicitly removed this requirement for practical professionals, and standardized language or computer proficiency tests are no longer mandatory either. Skilled technical workers may also qualify to apply for engineering-related professional titles. Government officials are prohibited from participating in such evaluations.\nEvidence A. No single nationwide list of required documents exists. Each professional series and province publishes its own annual application guidelines detailing necessary materials, deadlines, and performance criteria. Therefore, the first step is to search the official website of your provincial human resources department for the current year’s instructions. Publishing academic papers is no longer mandatory: a 2016 reform directive explicitly removed this requirement for practical professionals, and standardized language or computer proficiency tests are no longer mandatory either. Skilled technical workers may also qualify to apply for engineering-related professional titles. Government officials are prohibited from participating in such evaluations.\nPossible trade-off: The source summarizes the return this way: “There are 27 professional series nationwide, each divided into junior, intermediate, and senior levels. Generally, you must progress through these levels one by one. Employees working for organizations must have their applications reviewed and publicly posted by their employer before submission. Those working for private firms can apply via local professional qualification service centers, talent agencies, or industry associations. Self-employed individuals should apply through the local human resources and social security department.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 人力资源和社会保障部令第 40 号 (2019). 职称评审管理暂行规定.: https://www.gov.cn/gongbao/content/2019/content_5437137.htm\n人力资源社会保障部办公厅 (2020). 关于进一步做好民营企业职称工作的通知.: https://www.gov.cn/zhengce/zhengceku/2020-03/03/content_5486340.htm\n新华社 (2024). 职称评审进入高峰，信息如何查？有何新变化？: https://www.gov.cn/zhengce/202410/content_6978917.htm\n中共中央办公厅、国务院办公厅 (2016). 关于深化职称制度改革的意见.: https://www.gov.cn/gongbao/content/2017/content_5163445.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-021 · Entry- and intermediate-level accounting titles are earned via a national unified exam; first check your education level and work experience to see if you qualify. ### 21. Entry- and intermediate-level accounting titles are earned via a national unified exam; first check your education level and work experience to see if you qualify.\n\n- Cost: Registration fees vary by province. Preparing for the exam requires several months of part-time study.\n- In plain terms: Many entry- and intermediate-level professional titles are awarded solely through exams; passing the test is enough, with no additional evaluation needed. Accounting falls under this category: an assistant accountant must have at least a high school diploma, while a full accountant requires a bachelor’s degree plus four years of accounting work experience, or an associate degree plus five years. Those who already hold certain professional certifications may also be recognized as meeting the corresponding title requirements.\n- Benefit: A 2016 reform directive states that for professional fields where entry- and intermediate-level titles rely on a national exam, no further evaluation or certification is required. In areas where professional titles and qualifications are closely linked, earning a qualification automatically grants the corresponding title and can serve as a prerequisite for advancing to a higher level. Accounting is a prime example: assistant accountants and accountants are selected via a nationwide exam. Senior accountants undergo both an exam and evaluation, while top-level titles are awarded solely through evaluation. Qualification criteria are as follows: Assistant accountants must have at least a high school diploma, including vocational, technical, or secondary specialized education. Accountants must hold a doctorate; or a master’s degree plus one year of accounting experience; or a second bachelor’s degree, graduate diploma, or equivalent plus two years of experience; or a bachelor’s degree plus four years of experience; or an associate degree plus five years of experience. Those with a master’s or doctorate in accounting may be exempt from the Financial Management exam portion when applying for accountant status.\n- Evidence grade: A\n- Sources: General Office of the CPC Central Committee, State Council of China (2016). Opinions on Deepening the Reform of the Professional Title System. : "Professional and technical talents who have obtained professional qualifications can be deemed to have the corresponding series and level of professional titles, and can be used as a condition for applying for a higher-level professional title. Junior, Majors for which intermediate professional titles are subject to a unified national examination will no longer be subject to corresponding professional title review or recognition. "; Ministry of Human Resources and Social Security of China, Ministry of Finance (2019). Guidance on deepening the reform of the professional title system for accounting personnel. : "Assistant Accountant, Accountants implement a national unified accounting professional and technical qualification examination. "Senior accountants adopt a combination of examination and review, and senior accountants generally adopt an review method"; et al. (2024). Notice on the work related to the connection between accounting professional degrees and accounting professional and technical qualifications. \n- Notes: To determine whether your professional series relies on exams, evaluations, or a mix of both, consult the relevant “Guiding Opinions on Deepening Reforms of [Series] Professional Title Systems.” These documents were issued by the Ministry of Human Resources and Social Security and sector-specific authorities; they can be found in the policy archives on the Chinese Government website. Exact registration dates and exam subjects are listed in each year’s official exam announcements. Civil servants may take the accounting exam but are not eligible to apply for accounting title evaluations.\nEvidence A. To determine whether your professional series relies on exams, evaluations, or a mix of both, consult the relevant “Guiding Opinions on Deepening Reforms of [Series] Professional Title Systems.” These documents were issued by the Ministry of Human Resources and Social Security and sector-specific authorities; they can be found in the policy archives on the Chinese Government website. Exact registration dates and exam subjects are listed in each year’s official exam announcements. Civil servants may take the accounting exam but are not eligible to apply for accounting title evaluations.\nPossible trade-off: The source summarizes the return this way: “Many entry- and intermediate-level professional titles are awarded solely through exams; passing the test is enough, with no additional evaluation needed. Accounting falls under this category: an assistant accountant must have at least a high school diploma, while a full accountant requires a bachelor’s degree plus four years of accounting work experience, or an associate degree plus five years. Those who already hold certain professional certifications may also be recognized as meeting the corresponding title requirements.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中共中央办公厅、国务院办公厅 (2016). 关于深化职称制度改革的意见.: https://www.gov.cn/gongbao/content/2017/content_5163445.htm\n人力资源社会保障部、财政部 (2019). 关于深化会计人员职称制度改革的指导意见.: https://www.gov.cn/zhengce/zhengceku/2019-09/27/content_5433803.htm\n财政部等 (2024). 关于做好会计专业学位与会计专业技术资格衔接有关工作的通知.: https://www.gov.cn/zhengce/zhengceku/202405/content_6952602.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-022 · Don’t hire agents to handle evaluations, don’t pay for ghostwritten papers, and don’t falsify any application materials: any proven violations will result in immediate revocation of your professional title and a 3-year entry in your integrity record. ### 22. Don’t hire agents to handle evaluations, don’t pay for ghostwritten papers, and don’t falsify any application materials: any proven violations will result in immediate revocation of your professional title and a 3-year entry in your integrity record.\n\n- Cost: No direct monetary cost. The real challenge is resisting tempting ads promising “guaranteed approval for a fee.”\n- In plain terms: Any professional title obtained through fake materials, ghostwritten papers, or plagiarized work will be revoked upon verification. A record of this misconduct stays on file for 3 years and is shared with the national credit database. If you sign a commitment statement during application and later prove it to be false, you will be barred from applying for any title for 3 years. Labor and social security authorities also actively crack down on agents that make false claims, pose as official evaluators, or sell counterfeit certificates.\n- Benefit: As stipulated in Order No. 40 issued by the Ministry of Human Resources and Social Security, anyone found to have submitted false materials, plagiarized others’ work or academic achievements, or obtained a professional title through any other improper means will have their title revoked. This violation is also logged into the professional title evaluation integrity database and shared with the national credit information platform for a 3-year period. The 2024 regulatory guidelines specifically list several prohibited acts by applicants: making false commitments, fabricating personal information, commissioning ghostwritten papers, falsifying work achievements, and seeking special treatment via personal connections. Applicants must sign a personal commitment statement; failure to honor this agreement results in a 3-year ban on all future applications. Labor and social security authorities collaborate with public security, internet regulatory, and market supervision agencies to investigate and penalize agents that run fake websites, make misleading claims, use contract traps, pose as official evaluators, or sell counterfeit certificates. In cases where violations are severe enough to constitute a crime, relevant parties will be handed over to judicial authorities for prosecution (nationwide).\n- Evidence grade: A\n- Sources: Ministry of Human Resources and Social Security of China Order No. 40 (2019). Interim Provisions on the Management of Professional Title Review. : Article 39; Ministry of Human Resources and Social Security of China (2024). Interim Measures on the Management of Professional Title Review. : Article 5, Article 15, Article 17, Article 27; General Office of Ministry of Human Resources and Social Security of China (2022). Notice on further improving professional title evaluation work. : "For unregistered professional title review committees, the review results will not be included in the national professional title review information query and verification system"; Xinhua News Agency (2024). Professional title review has reached its peak, how to check information? What's new? : "You can log in through www.12333.gov.cn web page, mobile 12333 client, Ministry of Human Resources and Social Security of China portal website, "Ministry of Human Resources and Social Security of China" WeChat official account and other channels"\n- Notes: A simple way to tell legitimate evaluations from fraudulent ones: any officially awarded professional title can be verified via the National Professional Title Evaluation Information Query Platform, accessible through the 12333 website, its mobile app, or the official Ministry of Human Resources and Social Security site. Titles issued by unregistered evaluation committees cannot be found in this system at all. Therefore, any agent or service that guarantees “100% approval”, claims you don’t need to attend any evaluation process, or promises you can use a title even if it does not appear in official records is almost certainly untrustworthy. The main beneficiaries of these rules are applicants themselves, as they protect them from the serious consequences of title revocation and a 3-year negative credit record.\nEvidence A. A simple way to tell legitimate evaluations from fraudulent ones: any officially awarded professional title can be verified via the National Professional Title Evaluation Information Query Platform, accessible through the 12333 website, its mobile app, or the official Ministry of Human Resources and Social Security site. Titles issued by unregistered evaluation committees cannot be found in this system at all. Therefore, any agent or service that guarantees “100% approval”, claims you don’t need to attend any evaluation process, or promises you can use a title even if it does not appear in official records is almost certainly untrustworthy. The main beneficiaries of these rules are applicants themselves, as they protect them from the serious consequences of title revocation and a 3-year negative credit record.\nPossible trade-off: The source summarizes the return this way: “Any professional title obtained through fake materials, ghostwritten papers, or plagiarized work will be revoked upon verification. A record of this misconduct stays on file for 3 years and is shared with the national credit database. If you sign a commitment statement during application and later prove it to be false, you will be barred from applying for any title for 3 years. Labor and social security authorities also actively crack down on agents that make false claims, pose as official evaluators, or sell counterfeit certificates.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 人力资源和社会保障部令第 40 号 (2019). 职称评审管理暂行规定.: https://www.gov.cn/gongbao/content/2019/content_5437137.htm\n人力资源社会保障部 (2024). 职称评审监管暂行办法.: https://www.gov.cn/zhengce/zhengceku/202408/content_6969436.htm\n人力资源社会保障部办公厅 (2022). 关于进一步做好职称评审工作的通知.: https://www.gov.cn/zhengce/zhengceku/2022-12/24/content_5733407.htm\n新华社 (2024). 职称评审进入高峰，信息如何查？有何新变化？: https://www.gov.cn/zhengce/202410/content_6978917.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 23-023 · Having a professional title doesn’t automatically mean a pay raise: first find out whether your employer uses a post‑based quota for evaluation and hiring, or if getting the title doesn’t guarantee a post or raise. ### 23. Having a professional title doesn’t automatically mean a pay raise: first find out whether your employer uses a post‑based quota for evaluation and hiring, or if getting the title doesn’t guarantee a post or raise.\n\n- Cost: No cost at all. Just ask your HR department once.\n- In plain terms: Professional titles serve as the basis for hiring, performance reviews, and promotions, but earning a title and actually being assigned to a corresponding post are two different things. In public institutions, titles are usually awarded within a set post‑ratio, and most people who earn them do get hired. Organizations without post‑based management can separate evaluation from hiring; in such cases, earning a title doesn’t guarantee a post or higher pay. When moving to another organization or region, you may need to re‑evaluate or re‑confirm your title.\n- Benefit: Article 2 of Ministry of Human Resources and Social Security Order No. 40 states that professional title evaluation results are key references for hiring, performance reviews, and promotions of technical professionals. A 2016 reform guideline specifies that public institutions using post‑based management conduct evaluations within their post‑ratio framework, while organizations without such management — as well as professions with broad applicability and emerging occupations — may separate evaluation from hiring. When technical professionals transfer across regions or employers, their titles must be re‑evaluated or confirmed according to administrative authority, unless otherwise stipulated by national regulations (nationwide).\n- Evidence grade: B\n- Sources: Ministry of Human Resources and Social Security of China Order No. 40 (2019). Interim Provisions on the Management of Professional Title Evaluation. : Article 2, Article 29; General Office of the CPC Central Committee, State Council of China (2016). Opinions on Deepening the Reform of the Professional Title System. : "For public institutions that fully implement job management and where the academic and technical levels of professional and technical personnel are closely related to job responsibilities, professional title reviews should generally be carried out within the proportion of the job structure. For units that do not implement job management, as well as professional title series and emerging occupations that are highly versatile and widely distributed in various social organizations, separate evaluation and employment methods can be used."\n- Notes: The evidence grade is B because the documents describe how evaluation and hiring relate to each other, but they provide no nationwide figures on how much pay rises after earning a title. What you can do: in public institutions and state‑owned enterprises, ask HR about available post openings and hiring rules; in private firms, ask the owner whether the certificate is recognized and whether it brings a pay increase.\nEvidence B. The evidence grade is B because the documents describe how evaluation and hiring relate to each other, but they provide no nationwide figures on how much pay rises after earning a title. What you can do: in public institutions and state‑owned enterprises, ask HR about available post openings and hiring rules; in private firms, ask the owner whether the certificate is recognized and whether it brings a pay increase.\nPossible trade-off: The source summarizes the return this way: “Professional titles serve as the basis for hiring, performance reviews, and promotions, but earning a title and actually being assigned to a corresponding post are two different things. In public institutions, titles are usually awarded within a set post‑ratio, and most people who earn them do get hired. Organizations without post‑based management can separate evaluation from hiring; in such cases, earning a title doesn’t guarantee a post or higher pay. When moving to another organization or region, you may need to re‑evaluate or re‑confirm your title.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 人力资源和社会保障部令第 40 号 (2019). 职称评审管理暂行规定.: https://www.gov.cn/gongbao/content/2019/content_5437137.htm\n中共中央办公厅、国务院办公厅 (2016). 关于深化职称制度改革的意见.: https://www.gov.cn/gongbao/content/2017/content_5163445.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/23-%E5%AD%A6%E4%BB%80%E4%B9%88%E6%8A%80%E8%83%BD%E5%88%92%E7%AE%97.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 24-001 · For common illnesses, patients should first visit community clinics; referrals then proceed stepwise to larger hospitals, after which the hospital deductible is calculated only once. ### 1. For common illnesses, patients should first visit community clinics; referrals then proceed stepwise to larger hospitals, after which the hospital deductible is calculated only once.\n\n\n- Cost: No expense is required. You must first make a trip to a community clinic. The hard part is resisting the urge to book an appointment with a specialist right away.\n- In plain terms: Start by going to a community clinic, which will then refer you to a larger hospital for inpatient care. The amount you pay out-of-pocket at the start is counted only once. If you go directly to a tertiary hospital for admission and later return to a community clinic for recovery, you might have to pay that amount twice. However, if a larger hospital refers you back to a community clinic for continued treatment, the deductible is not recalculated for the same condition during that period.\n- Benefit: Insured patients who follow this stepwise referral process can have their hospital deductible accumulated across multiple facilities. The deductible represents the portion of each hospitalization you must pay personally before insurance coverage kicks in. Accumulation means that the total paid at both the community clinic and the larger hospital counts as a single deductible amount, so you do not have to pay it again. For patients transferred from a larger hospital back to a community clinic, no additional deductible is applied for the same illness during that timeframe.\n- Evidence grade: A\n- Sources: General Office of the State Council of China (2026). Several measures to speed up the construction of a hierarchical diagnosis and treatment system. : "For insured patients who are referred step by step by primary medical and health institutions in the coordinated area, the hospitalization deductible line at the higher-level hospital can be calculated continuously; For inpatients transferred from higher-level hospitals to grassroots medical and health institutions, there will no longer be a separate hospitalization deductible within the same disease cycle. "\n- Notes: The deductible is the amount you pay out-of-pocket per hospitalization before insurance begins to reimburse costs. If you go directly to a tertiary hospital for admission and later return to a community clinic for recovery, you may end up paying this amount twice. Following the proper referral pathway ensures it is calculated only once. Specific referral rules are determined individually by each province, city, and medical consortium. Be sure to ask your community clinic about these rules before seeking care.\nEvidence A. The deductible is the amount you pay out-of-pocket per hospitalization before insurance begins to reimburse costs. If you go directly to a tertiary hospital for admission and later return to a community clinic for recovery, you may end up paying this amount twice. Following the proper referral pathway ensures it is calculated only once. Specific referral rules are determined individually by each province, city, and medical consortium. Be sure to ask your community clinic about these rules before seeking care.\nPossible trade-off: The source summarizes the return this way: “Start by going to a community clinic, which will then refer you to a larger hospital for inpatient care. The amount you pay out-of-pocket at the start is counted only once. If you go directly to a tertiary hospital for admission and later return to a community clinic for recovery, you might have to pay that amount twice. However, if a larger hospital refers you back to a community clinic for continued treatment, the deductible is not recalculated for the same condition during that period.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院办公厅 (2026). 关于加快建设分级诊疗体系的若干措施.: https://www.gov.cn/zhengce/zhengceku/202604/content_7065031.htm\n由上级医院下转至基层医疗卫生机构的住院患者，同一疾病周期内不再另设住院起付线。」\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 24-002 · Within the same medical insurance region, the lower the hospital level, the higher the reimbursement rate — the difference is roughly 10 percentage points. ### 2. Within the same medical insurance region, the lower the hospital level, the higher the reimbursement rate — the difference is roughly 10 percentage points.\n\n\n- Cost: No direct cost involved. The real challenge is resisting the urge to go to a larger hospital.\n- In plain terms: For the same hospitalization bill, the lower the hospital level, the more you get reimbursed. Regions are required to set reimbursement rates that differ by about 10 percentage points between each successive level. Choosing a larger hospital when a community clinic can handle the case means you’ll have to pay roughly 10% more out of pocket. Newly allocated medical insurance funds also favor primary‑care facilities.\n- Benefit: Policies mandate that reimbursement rates for inpatient care differ by roughly 10 percentage points across hospital levels. Consequently, for the same expenses, each step up to a higher‑level hospital results in about a 10% increase in personal costs. New annual medical‑insurance allocations likewise prioritize grassroots healthcare providers.\n- Evidence grade: A\n- Sources: General Office of State Council of China (2026). Several measures to accelerate the construction of a hierarchical diagnosis and treatment system. : "According to local conditions, the hospitalization reimbursement levels of insured persons at different levels of medical and health institutions should be appropriately widened. In principle, the gap in the hospitalization reimbursement ratios of medical and health institutions in the region should be gradually widened by about 10 percentage points." "Where conditions permit, the outpatient reimbursement levels of insured persons at different levels of medical and health institutions can be increased as appropriate according to the guidance of hierarchical diagnosis and treatment."\n- Notes: For the same hospitalization bill, the out‑of‑pocket difference between a community clinic and a tertiary hospital can reach several thousand yuan. This guideline does not suggest that every condition should be treated at a community level; rather, it advises seeking care at lower‑level facilities whenever possible. 〔10000〕 〔10000〕 〔3000〕 〔3000〕 〔80〕 〔80〕 〔70〕 〔70〕 〔1000〕\nEvidence A. For the same hospitalization bill, the out‑of‑pocket difference between a community clinic and a tertiary hospital can reach several thousand yuan. This guideline does not suggest that every condition should be treated at a community level; rather, it advises seeking care at lower‑level facilities whenever possible. 〔10000〕 〔10000〕 〔3000〕 〔3000〕 〔80〕 〔80〕 〔70〕 〔70〕 〔1000〕\nPossible trade-off: The source summarizes the return this way: “For the same hospitalization bill, the lower the hospital level, the more you get reimbursed. Regions are required to set reimbursement rates that differ by about 10 percentage points between each successive level. Choosing a larger hospital when a community clinic can handle the case means you’ll have to pay roughly 10% more out of pocket. Newly allocated medical insurance funds also favor primary‑care facilities.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院办公厅 (2026). 关于加快建设分级诊疗体系的若干措施.: https://www.gov.cn/zhengce/zhengceku/202604/content_7065031.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 24-003 · Go to a major hospital via a referral from a local clinic or the hospital’s referral center — don’t turn to scalpers. ### 3. Go to a major hospital via a referral from a local clinic or the hospital’s referral center — don’t turn to scalpers.\n\n- Cost: No direct cost, but an extra referral step is required.\n- In plain terms: Major hospitals must set aside a portion of appointments and beds specifically for patients referred from local clinics. They must also establish a referral center or designate a dedicated department to handle referrals — this requirement will be fully implemented by 2027. Not being able to book a slot online does not mean there is no way in. Scalpers charge exorbitant fees and may even route you to the wrong department.\n- Benefit: Lead hospitals in tightly integrated medical networks must reserve a specific share of appointments and beds for patients referred from local clinics, and promptly admit them. Such networks consist of multiple hospitals and community health centers working together. In other words, there is a separate pool of appointments and beds reserved for referred patients, separate from the general booking pool. All hospitals must set up referral centers or assign a dedicated department by 2027.\n- Evidence grade: A\n- Sources: General Office of State Council of China (2026). Several measures to accelerate the construction of a hierarchical diagnosis and treatment system. : "The leading hospital must reserve a certain proportion of numbers and beds for grassroots medical and health institutions, and promptly receive patients referred from the grassroots level." "Medical institutions must strengthen the unified management of referral services, set up referral centers or designate fixed departments to undertake patient referral services, and achieve full coverage by 2027."\n- Notes: The reserved appointments and beds are specifically meant for referred patients. Failing to book online does not mean there is no way in. Using scalpers is not only costly but may also lead to being assigned to the wrong department. If you cannot locate the referral center, call the hospital’s service line for help.\nEvidence A. The reserved appointments and beds are specifically meant for referred patients. Failing to book online does not mean there is no way in. Using scalpers is not only costly but may also lead to being assigned to the wrong department. If you cannot locate the referral center, call the hospital’s service line for help.\nPossible trade-off: The source summarizes the return this way: “Major hospitals must set aside a portion of appointments and beds specifically for patients referred from local clinics. They must also establish a referral center or designate a dedicated department to handle referrals — this requirement will be fully implemented by 2027. Not being able to book a slot online does not mean there is no way in. Scalpers charge exorbitant fees and may even route you to the wrong department.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院办公厅 (2026). 关于加快建设分级诊疗体系的若干措施.: https://www.gov.cn/zhengce/zhengceku/202604/content_7065031.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 24-004 · Before seeking medical care outside your home province, ask locally first — the need for such care should ideally be assessed by an associate chief physician or higher. ### 4. Before seeking medical care outside your home province, ask locally first — the need for such care should ideally be assessed by an associate chief physician or higher.\n\n\n- Cost: No cost involved. It simply requires asking a few extra questions beforehand.\n- In plain terms: Whether a patient needs to travel elsewhere for treatment should, in principle, be evaluated by doctors holding the rank of associate chief physician or above at secondary or tertiary hospitals. Reimbursement rates for temporary out-of-area treatment differ from those offered at local hospitals of comparable level; exact terms depend on local regulations. Asking locally beforehand is far better than discovering later that no reimbursement is possible.\n- Benefit: The necessity of receiving medical care across different healthcare regions or provinces must, ideally, be assessed by qualified physicians at secondary or tertiary hospitals holding the rank of associate chief physician or higher. “Cross-regional care” refers to treatment sought outside one’s designated medical insurance area. This assessment must be performed by doctors meeting the required qualifications. Reimbursement levels for temporary out-of-province patients also differ reasonably from those at local hospitals of the same level; consequently, patients receive less coverage for identical treatments received elsewhere.\n- Evidence grade: A\n- Sources: General Office of the State Council of China (2026). Several measures to accelerate the construction of a hierarchical diagnosis and treatment system. : "In principle, deputy chief physicians and personnel with professional titles above from second- and third-level hospitals will evaluate patients across coordinating regions. The necessity of cross-province medical treatment. ""Further strengthen the direct settlement management service for cross-province medical treatment, and maintain a reasonable difference between the reimbursement level of those who temporarily go out for medical treatment in the insured area and the same level of medical institutions in the insured area. "\n- Notes: “Temporary out-of-area treatment” and “long-term residence elsewhere” constitute two distinct registration categories, each with different reimbursement levels. Details regarding registration procedures and which conditions qualify for direct settlement are covered in Section 16. Do not travel to another province first and then worry about reimbursement later.\nEvidence A. “Temporary out-of-area treatment” and “long-term residence elsewhere” constitute two distinct registration categories, each with different reimbursement levels. Details regarding registration procedures and which conditions qualify for direct settlement are covered in Section 16. Do not travel to another province first and then worry about reimbursement later.\nPossible trade-off: The source summarizes the return this way: “Whether a patient needs to travel elsewhere for treatment should, in principle, be evaluated by doctors holding the rank of associate chief physician or above at secondary or tertiary hospitals. Reimbursement rates for temporary out-of-area treatment differ from those offered at local hospitals of comparable level; exact terms depend on local regulations. Asking locally beforehand is far better than discovering later that no reimbursement is possible.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院办公厅 (2026). 关于加快建设分级诊疗体系的若干措施.: https://www.gov.cn/zhengce/zhengceku/202604/content_7065031.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 24-005 · Stop treating tertiary hospitals as mere prescription hubs — stable chronic disease patients should turn to primary care ### 5. Stop treating tertiary hospitals as mere prescription hubs — stable chronic disease patients should turn to primary care\n\n- Cost: No monetary cost involved. The real challenge is breaking the habit of relying exclusively on large hospitals.\n- In plain terms: Moving forward, tertiary hospitals will primarily handle emergency cases, critically ill patients, and complex medical conditions. Routine follow-ups for common illnesses and regular outpatient visits for patients with stable chronic diseases will gradually be phased out. The same expert physicians who previously saw patients in tertiary hospitals will now provide care at community clinics. Continuing to use large hospitals solely for medication refills will become increasingly difficult as appointment slots dwindle.\n- Benefit: Tertiary hospitals can better focus on emergency care, critically ill patients, and complex medical issues by gradually reducing routine outpatient services for common illnesses and stable chronic disease cases. This means fewer appointment slots will be available for such visits. Meanwhile, expert medical teams from top-tier hospitals will extend their outpatient services to community-level facilities, making their expertise accessible locally.\n- Evidence grade: A\n- Sources: State Council of China (2018). Regulations on the Prevention and Handling of Medical Disputes (State Council of China Order No. 701) Article 16: "Patients have the right to inspect and copy their outpatient medical records, hospitalization records, temperature sheets, medical orders, laboratory test reports (test reports), medical imaging examination data, special examination consent forms, surgical consent forms, surgical and anesthesia records, pathology data, nursing records, medical expenses and State Council of All other medical records specified by China's health authorities. "If a patient requests copying of medical records, the medical institution shall provide copying services and stamp the copied medical records with a certification fee..." If the patient dies, his or her close relatives may access and copy the medical records in accordance with the provisions of these regulations. "Article 15" No unit or individual may tamper with, forge, or conceal. Destroy or seize medical records. "; National Health and Family Planning Commission, State Administration of Traditional Chinese Medicine (2013). Medical Institutions Medical Records Management Regulations (2013 Edition): Medical institutions" shall designate departments or specialists (concurrently). Staff are responsible for accepting applications for copying medical records." The copying will be done in the presence of the applicant and stamped with a certification stamp. \n- Notes: This reflects official policy direction rather than a recommendation. Access to routine outpatient services at large hospitals will become increasingly limited in the future. For patients with stable chronic diseases, primary care clinics can issue medication prescriptions valid for up to 12 weeks — see Section 16 for details.\nEvidence A. This reflects official policy direction rather than a recommendation. Access to routine outpatient services at large hospitals will become increasingly limited in the future. For patients with stable chronic diseases, primary care clinics can issue medication prescriptions valid for up to 12 weeks — see Section 16 for details.\nPossible trade-off: The source summarizes the return this way: “Moving forward, tertiary hospitals will primarily handle emergency cases, critically ill patients, and complex medical conditions. Routine follow-ups for common illnesses and regular outpatient visits for patients with stable chronic diseases will gradually be phased out. The same expert physicians who previously saw patients in tertiary hospitals will now provide care at community clinics. Continuing to use large hospitals solely for medication refills will become increasingly difficult as appointment slots dwindle.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2018). 医疗纠纷预防和处理条例（国务院令第 701 号）第十六条：「患者有权查阅、复制其门诊病历、住院志、体温单、医嘱单、化验单（检验报告）、医学影像检查资料、特殊检查同意书、手术同意书、手术及麻醉记录、病理资料、护理记录、医疗费用以及国务院卫生主管部门规定的其他属于病历的全部资料。」「患者要求复制病历资料的，医疗机构应当提供复制服务，并在复制的病历资料上加盖证明印记……可以收取工本费，收费标准应当公开。」「患者死亡的，其近亲属可以依照本条例的规定，查阅、复制病历资料。」第十五条「任何单位和个人不得篡改、伪造、隐匿、毁灭或者抢夺病历资料。」: https://www.gov.cn/zhengce/zhengceku/2018-08/31/content_5318057.htm\n国家卫生计生委、国家中医药管理局 (2013). 医疗机构病历管理规定（2013 年版）：医疗机构「应当指定部门或者专（兼）职人员负责受理复制病历资料的申请」，复制在申请人在场的情况下进行并加盖证明印记.: http://www.gov.cn/gongbao/content/2014/content_2600084.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 24-006 · If you have doubts about treatment, request to seal the medical records on the spot; both parties must be present, a list must be drawn up, and each side gets a copy. ### 6. If you have doubts about treatment, request to seal the medical records on the spot; both parties must be present, a list must be drawn up, and each side gets a copy.\n\n\n- Cost: No cost at all. Simply ask the hospital to seal the records; both you and the medical staff must be present to complete the paperwork. The real challenge is mustering the courage to say this out loud in front of the doctors.\n\n- In plain terms: If you’re unsure about any aspect of your treatment, you have the right to request that your medical records be sealed. Both you and the medical staff must be present for this process, which involves creating a detailed list, signing and stamping it, and each side receiving a copy. If the records aren’t fully completed yet, only the finished portions should be sealed first; the rest can be sealed later. Should you suspect that an intravenous infusion, blood transfusion, injection, or medication caused a problem, the actual fluid bag, medicine vial, and infusion set must also be sealed together with the records.\n\n- Benefit: Regulations clearly state that “whenever a medical dispute arises and it is necessary to seal or unseal medical records, this must be done while both the patient and medical staff are present.” The sealed documents may be either originals or copies, which the hospital then stores. If the records are still being written, only the completed sections should be sealed first; the remainder can be sealed later. The hospital must produce a sealing list, signed or stamped by both parties, with each side keeping a copy. In cases where an adverse effect is suspected to stem from an IV, blood transfusion, injection, or medication, both parties must jointly seal and later unseal any related physical items. If testing is required, both parties must jointly appoint a qualified laboratory; should they fail to agree, the local health authority at the county level where the hospital is located will make the appointment. Should a transfusion-related problem be suspected and blood samples need sealing, the hospital must notify the blood bank to send representatives to the scene. Additionally, there is a strict rule: “No organization or individual may alter, forge, conceal, destroy, or seize medical records.” Once a dispute is resolved or three years pass without any further claims, the hospital may unseal the documents on its own initiative (nationwide, effective 1 October 2018).\n\n- Evidence grade: A\n- Sources:State Council of China (2018). Regulations on the Prevention and Handling of Medical Disputes (State Council of China Order No. 701, Articles 15, 24, and 25). \n\n- Notes: Sealing records and making copies are two distinct actions. Copying records is something you should do proactively, as explained in item 7 (always keep your own copies of medical records and imaging). Sealing, on the other hand, serves to preserve evidence at the moment a dispute arises, preventing any later alterations or additions. If you suspect that an IV, blood transfusion, injection, or medication caused a problem, you must seal not only the records but also the fluid bag, medicine vial, and infusion set; otherwise they might be removed or discarded. Hospitals are required to prominently display information about dispute resolution procedures, contact details, and to maintain a dedicated complaints department. In case of any issue, approach that department rather than confronting the attending physician directly.\nEvidence A. Sealing records and making copies are two distinct actions. Copying records is something you should do proactively, as explained in item 7 (always keep your own copies of medical records and imaging). Sealing, on the other hand, serves to preserve evidence at the moment a dispute arises, preventing any later alterations or additions. If you suspect that an IV, blood transfusion, injection, or medication caused a problem, you must seal not only the records but also the fluid bag, medicine vial, and infusion set; otherwise they might be removed or discarded. Hospitals are required to prominently display information about dispute resolution procedures, contact details, and to maintain a dedicated complaints department. In case of any issue, approach that department rather than confronting the attending physician directly.\nPossible trade-off: The source summarizes the return this way: “If you’re unsure about any aspect of your treatment, you have the right to request that your medical records be sealed. Both you and the medical staff must be present for this process, which involves creating a detailed list, signing and stamping it, and each side receiving a copy. If the records aren’t fully completed yet, only the finished portions should be sealed first; the rest can be sealed later. Should you suspect that an intravenous infusion, blood transfusion, injection, or medication caused a problem, the actual fluid bag, medicine vial, and infusion set must also be sealed together with the records.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2018). 医疗纠纷预防和处理条例（国务院令第 701 号，第十五、二十四、二十五条）.: https://www.gov.cn/zhengce/zhengceku/2018-08/31/content_5318057.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 24-007 · After every medical visit, keep a personal copy of your medical records, test reports, and imaging scans ### 7. After every medical visit, keep a personal copy of your medical records, test reports, and imaging scans\n\n- Cost: No cost involved. Hospitals may charge a nominal fee for photocopying, but the rate must be publicly disclosed. The real challenge is remembering to make a copy after each visit.\n- In plain terms: You have a legal right to access and copy your own medical records. This includes outpatient records, inpatient charts, lab results, imaging scans, surgical and anesthesia notes, pathology reports, and itemized billing statements. Hospitals provide dedicated counters for this purpose, where only basic copying fees apply. These documents prove invaluable when switching doctors, seeking a second opinion, filing commercial insurance claims, or in case of any legal disputes.\n- Benefit: Laws explicitly recognize access to and duplication of medical records as a fundamental patient right. This entitlement covers all relevant documents such as outpatient and inpatient records, lab results, imaging scans, surgical and anesthesia notes, pathology reports, and billing statements. They serve as essential evidence when changing healthcare providers, obtaining a second medical opinion, filing insurance claims, or in any legal proceedings.\n- Evidence grade: A\n- Sources: National Health Commission of China (NHC) General Office (2024). Notice on the issuance of 6 professional medical quality control indicators (2024 version) including emergency medicine (National Health Office Medical Administration Letter [2024] No. 150) Attachment 1, indicator four "Emergency grade triage implementation rate". ; Beijing Municipal Health Commission (2019). Beijing’s work plan for strengthening emergency pre-examination and triage grading and the attachment "Beijing Hospital Emergency Pre-examination and Triage Grading Standards (Trial)": "Adhere to the principle of priority for emergency and severe illness. According to the severity of the patient's condition, follow from severe to light, From the principle of rapid changes in conditions to relatively stable conditions, the order of patient visits should be reasonably arranged. "Set up an emergency pre-examination and triage area at a prominent location at the entrance of the emergency department." \n- Notes: Hospitals maintain dedicated counters for record copying — no need to ask doctors for help. To ensure completeness, simply read aloud the list stipulated in Article 16 of the Regulations on Prevention and Handling of Medical Disputes. It includes outpatient records, inpatient charts, temperature logs, physician orders, lab results, imaging scans, surgical and anesthesia notes, pathology reports, nursing records, and billing statements. Once obtained, organize them chronologically in a dedicated folder. The most critical documents are discharge summaries, surgical reports, pathology findings, and key imaging scans. For chronic disease management, record all relevant metrics in one notebook as described in Section 16. 〔80〕 〔80〕 〔70〕 〔70〕 〔2024〕 〔30〕 〔180〕 〔40〕 〔40〕\nEvidence A. Hospitals maintain dedicated counters for record copying — no need to ask doctors for help. To ensure completeness, simply read aloud the list stipulated in Article 16 of the Regulations on Prevention and Handling of Medical Disputes. It includes outpatient records, inpatient charts, temperature logs, physician orders, lab results, imaging scans, surgical and anesthesia notes, pathology reports, nursing records, and billing statements. Once obtained, organize them chronologically in a dedicated folder. The most critical documents are discharge summaries, surgical reports, pathology findings, and key imaging scans. For chronic disease management, record all relevant metrics in one notebook as described in Section 16. 〔80〕 〔80〕 〔70〕 〔70〕 〔2024〕 〔30〕 〔180〕 〔40〕 〔40〕\nPossible trade-off: The source summarizes the return this way: “You have a legal right to access and copy your own medical records. This includes outpatient records, inpatient charts, lab results, imaging scans, surgical and anesthesia notes, pathology reports, and itemized billing statements. Hospitals provide dedicated counters for this purpose, where only basic copying fees apply. These documents prove invaluable when switching doctors, seeking a second opinion, filing commercial insurance claims, or in case of any legal disputes.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家卫生健康委办公厅 (2024). 关于印发急诊医学等 6 个专业医疗质量控制指标（2024 年版）的通知（国卫办医政函〔2024〕150 号）附件 1，指标四「急诊分级分诊执行率」.: https://www.gov.cn/zhengce/zhengceku/202405/content_6951260.htm\n北京市卫生健康委员会 (2019). 北京市加强急诊预检分诊分级工作方案及附件《北京市医院急诊预检分诊分级标准（试行）》：「坚持急危重症优先就诊原则。按照患者病情的严重程度，遵循从重到轻、从病情迅速变化到相对稳定的原则，合理安排患者就诊顺序。」「在急诊科入口的显著位置，设置急诊预检分诊区域」.: http://wjw.beijing.gov.cn/zwgk_20040/ylws/201912/t20191216_1242338.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 24-008 · Even without money or ID, and unable to identify yourself, emergency care must be provided first ### 8. Even without money or ID, and unable to identify yourself, emergency care must be provided first\n\n- Cost: No cost at all.\n- In plain terms: The state maintains an emergency medical assistance fund designed to cover emergency treatment costs for two groups of patients: those whose identities cannot be verified, and those whose identities are known but who cannot afford the bills. Healthcare facilities are prohibited from refusing, delaying, or shirking emergency care for any reason. Likewise, emergency dispatch centers cannot decline or delay responses due to payment concerns. Therefore, never hesitate to call for help just because you lack funds — this fund covers only the initial emergency phase; subsequent inpatient treatment still relies on yibao (basic medical insurance) and other medical assistance programs.\n- Benefit: This emergency assistance program is intended for “patients experiencing acute, severe, or life-threatening injuries or illnesses within China who require urgent care but lack verifiable identity or means to pay.” The fund pays two types of expenses: “emergency treatment costs incurred by patients whose identities cannot be determined,” and “outstanding emergency bills for patients whose identities are known but who cannot pay.” Official documents further stipulate that “all healthcare institutions and staff must promptly and effectively treat such patients without any excuses for refusal, delay, or evasion.” Nationwide, the emergency medical hotline is 120; dispatch centers are forbidden from rejecting or delaying service due to scheduling or payment issues. Transport follows the principle of “proximity, urgency, professional suitability, and patient preference” (implemented nationwide since 2013).\n- Evidence grade: A\n- Sources: State Council of China (2013). Guiding Opinions on Establishing a Disease Emergency Assistance System (Guobanfa [2013] No. 15). ; National Health and Family Planning Commission (2014). Pre-hospital Medical Emergency Management Measures (Order No. 3 No. 13, 22, 23, 25). \n- Notes: This fund applies strictly to emergency treatment costs. Care is delivered first, after which hospitals submit claims to the fund — patients do not receive direct payments. Those covered by yibao continue using that system as usual. Application procedures and limits vary by province. Per the transport guidelines, “proximity” and “urgency” take precedence over “patient preference”; thus ambulances may not take you to a hospital of your choice if a closer facility can handle your condition. Should post-emergency expenses remain unaffordable, additional assistance is available under medical aid programs — see Section 7, Item 10.\nEvidence A. This fund applies strictly to emergency treatment costs. Care is delivered first, after which hospitals submit claims to the fund — patients do not receive direct payments. Those covered by yibao continue using that system as usual. Application procedures and limits vary by province. Per the transport guidelines, “proximity” and “urgency” take precedence over “patient preference”; thus ambulances may not take you to a hospital of your choice if a closer facility can handle your condition. Should post-emergency expenses remain unaffordable, additional assistance is available under medical aid programs — see Section 7, Item 10.\nPossible trade-off: The source summarizes the return this way: “The state maintains an emergency medical assistance fund designed to cover emergency treatment costs for two groups of patients: those whose identities cannot be verified, and those whose identities are known but who cannot afford the bills. Healthcare facilities are prohibited from refusing, delaying, or shirking emergency care for any reason. Likewise, emergency dispatch centers cannot decline or delay responses due to payment concerns. Therefore, never hesitate to call for help just because you lack funds — this fund covers only the initial emergency phase; subsequent inpatient treatment still relies on yibao (basic medical insurance) and other medical assistance programs.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院办公厅 (2013). 关于建立疾病应急救助制度的指导意见（国办发〔2013〕15 号）.: https://www.gov.cn/zhengce/zhengceku/2013-03/01/content_6069.htm\n国家卫生和计划生育委员会 (2014). 院前医疗急救管理办法（委令第 3 号，第十三、二十二、二十三、二十五条）.: http://www.gov.cn/gongbao/content/2014/content_2580977.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 24-009 · Disability assessments must be conducted only after treatment is complete; doing it too early results in a lower rating. ### 9. Disability assessments must be conducted only after treatment is complete; doing it too early results in a lower rating.\n\n\n- Cost: The cost of such assessments ranges from a few hundred to two thousand yuan, typically paid upfront by the party requesting the evaluation. Assessments are only permitted after treatment has ended or when clinical outcomes have stabilized — usually three to six months post-injury, though sometimes longer. The difficulty lies in resisting the urge to get an early assessment when recovery is still underway.\n\n- In plain terms: The amount of compensation one receives depends largely on the disability rating assigned, which in turn reflects how much functional ability remains after full recovery. Official guidelines stipulate that assessments must be performed only after treatment concludes or when clinical results are stable. If an assessment is done while bones are still healing or metal implants remain in place, it reflects the individual’s condition at that moment, effectively lowering their rating. For ordinary fractures that do not impair function even after healing, no disability rating is assigned at all.\n\n- Benefit: According to the “Classification of Human Injury and Disability Levels,” assessments must be conducted “after primary injuries and any related complications have been fully treated or when clinical outcomes have stabilized.” The standard further divides disability levels into ten grades, ranging from Grade 1 (100% disability rate) to Grade 10 (10% disability rate), with each grade differing by 10% in terms of functional impairment. Evaluation criteria include structural damage to tissues and organs, resulting functional limitations, and the degree of dependence on medical care or nursing, while also accounting for social and psychological impacts caused by disability. Specific criteria relevant to fractures include: (1) compression fractures of one vertebra where compression reaches one-third or more, or comminuted fractures; (2) two or more fractures of the pelvis or comminuted pelvic fractures resulting in deformity; and (3) loss of 25% or more function in any major joint of the limbs, excluding the ankle joint. Multiple disabilities affecting the same area or of similar nature must not be counted repeatedly. In cases involving multiple disabilities, each respective grade must be explicitly stated (National Standard, effective January 1, 2017).\n\n- Evidence grade: A\n- Sources: Supreme People's Court of China, Supreme People's Procuratorate of China, Ministry of Public Security of China, Ministry of National Security, Ministry of Justice of China (2016). Announcement on the release of "Classification of Human Injury and Disability Degrees" (released on April 18, 2016, effective on January 1, 2017), Standard No. 4.2, 4.4, 4.5, 5.10.6, Article 6.2. \n\n- Notes: Three distinct disability assessment systems exist and must not be confused. For injuries resulting from assaults, traffic accidents, or other personal injuries, the “Classification of Human Injury and Disability Levels” is used for judicial assessments, determining compensation amounts (see Section 9). Workplace injuries are evaluated via a separate ten-grade system for work capacity assessments, governing eligibility for occupational injury benefits (see Section 19). To qualify for disability-related policies and benefits, individuals must also obtain a Disability Certificate (see Rule 10 of this section). Prior to any assessment, ensure all medical records, surgical reports, and follow-up imaging are fully prepared (see Rule 7 regarding personal record-keeping); missing imaging is a common cause of lower disability ratings. When current injuries coexist with pre-existing conditions, the assessment must specify the proportion of disability attributable to the current injury alone — this directly influences compensation calculations.\nEvidence A. Three distinct disability assessment systems exist and must not be confused. For injuries resulting from assaults, traffic accidents, or other personal injuries, the “Classification of Human Injury and Disability Levels” is used for judicial assessments, determining compensation amounts (see Section 9). Workplace injuries are evaluated via a separate ten-grade system for work capacity assessments, governing eligibility for occupational injury benefits (see Section 19). To qualify for disability-related policies and benefits, individuals must also obtain a Disability Certificate (see Rule 10 of this section). Prior to any assessment, ensure all medical records, surgical reports, and follow-up imaging are fully prepared (see Rule 7 regarding personal record-keeping); missing imaging is a common cause of lower disability ratings. When current injuries coexist with pre-existing conditions, the assessment must specify the proportion of disability attributable to the current injury alone — this directly influences compensation calculations.\nPossible trade-off: The source summarizes the return this way: “The amount of compensation one receives depends largely on the disability rating assigned, which in turn reflects how much functional ability remains after full recovery. Official guidelines stipulate that assessments must be performed only after treatment concludes or when clinical results are stable. If an assessment is done while bones are still healing or metal implants remain in place, it reflects the individual’s condition at that moment, effectively lowering their rating. For ordinary fractures that do not impair function even after healing, no disability rating is assigned at all.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 最高人民法院、最高人民检察院、公安部、国家安全部、司法部 (2016). 关于发布《人体损伤致残程度分级》的公告（2016 年 4 月 18 日发布，2017 年 1 月 1 日施行），标准第 4.2、4.4、4.5、5.10.6、6.2 条.: https://www.moj.gov.cn/pub/sfbgw/zwxxgk/fdzdgknr/fdzdgknrtzwj/201908/P020210316701681025917.pdf\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 24-010 · After treatment, functional impairments may indeed remain; apply for a disability certificate at the county-level disability association in your hukou area. ### 10. After treatment, functional impairments may indeed remain; apply for a disability certificate at the county-level disability association in your hukou area.\n\n\n- Cost: There is no fee for issuing the certificate itself. In principle, applicants must cover the assessment and photography costs, though those in financial hardship may request exemptions. You’ll need to bring your ID, hukou registration, and three two-inch photos with a white background to the county-level disability association. Once approved, the decision is posted in your village or community for five working days, after which the association has ten working days to finalize the process. The main difficulty lies in making multiple trips and waiting through this period.\n\n- In plain terms: A disability certificate serves as a prerequisite for receiving disability-related benefits; it is not a medical proof of injury. It categorizes disabilities into seven types — visual, hearing, speech, physical, intellectual, mental, and multiple — each with four severity levels. The application process involves submission, acceptance, assessment at a designated facility, public posting, review, and issuance; the certificate remains valid for ten years and can be renewed free of charge. If you do not meet the criteria, no amount of personal connections can secure one.\n\n- Benefit: The disability certificate is “the legal proof of a person’s disability status and classification, serving as a key basis for accessing national and local preferential policies.” Assessment follows the national standard GB/T 26341-2010. Applications are voluntary and administered locally. All seven disability types qualify for levels one through four. County-level associations handle applications and issuance based on evaluations conducted by provincially designated hospitals or specialized institutions. Approved cases are posted publicly for five days, then finalized within ten days. No fee is charged for the certificate; assessment and photography costs are normally the applicant’s responsibility, though some regions offer subsidies or exemptions for those in need. The certificate lasts ten years and can be renewed at no cost; re-evaluation is possible if conditions change. Disagreements with assessment results may be appealed to municipal or provincial expert committees within ten days (effective nationwide since 1 January 2018).\n\n- Evidence grade: A\n- Sources: China Disabled Persons' Federation, National Health and Family Planning Commission (2017). Measures of the People's Republic of China for the Management of Disability Certificates (issued on May 27, 2017, effective on January 1, 2018; Articles 2, 3, 5, 7, 9, 17, 19, 22, 25). \n\n- Notes: Calculate the costs and benefits before deciding to apply. The certificate itself does not provide direct financial aid; rather, it unlocks two main subsidies: living allowances for disabled individuals in dibao households, and care subsidies for those at levels one and two requiring long-term assistance — details appear in Section 7, Article 8. It also qualifies holders for local rehabilitation services, assistive devices, tax reductions, employment support, and transport perks; exact criteria vary widely by province, so consult your local disability association website first. Importantly, this certificate differs from judicial disability evaluations or occupational injury assessments — see Section 10 regarding post-treatment evaluation timing. The certificate is strictly personal and non-transferable; misuse or failure to meet ongoing criteria results in revocation, with a one-year ban on reapplication. For multiple disabilities, the most severe category determines the classification level.\nEvidence A. Calculate the costs and benefits before deciding to apply. The certificate itself does not provide direct financial aid; rather, it unlocks two main subsidies: living allowances for disabled individuals in dibao households, and care subsidies for those at levels one and two requiring long-term assistance — details appear in Section 7, Article 8. It also qualifies holders for local rehabilitation services, assistive devices, tax reductions, employment support, and transport perks; exact criteria vary widely by province, so consult your local disability association website first. Importantly, this certificate differs from judicial disability evaluations or occupational injury assessments — see Section 10 regarding post-treatment evaluation timing. The certificate is strictly personal and non-transferable; misuse or failure to meet ongoing criteria results in revocation, with a one-year ban on reapplication. For multiple disabilities, the most severe category determines the classification level.\nPossible trade-off: The source summarizes the return this way: “A disability certificate serves as a prerequisite for receiving disability-related benefits; it is not a medical proof of injury. It categorizes disabilities into seven types — visual, hearing, speech, physical, intellectual, mental, and multiple — each with four severity levels. The application process involves submission, acceptance, assessment at a designated facility, public posting, review, and issuance; the certificate remains valid for ten years and can be renewed free of charge. If you do not meet the criteria, no amount of personal connections can secure one.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国残疾人联合会、国家卫生和计划生育委员会 (2017). 中华人民共和国残疾人证管理办法（2017 年 5 月 27 日发布，2018 年 1 月 1 日施行\n第二、三、五、七、九、十七、十九、二十二、二十五条）.: https://www.bdpf.org.cn/cms68/web1459/subject/n1/n1459/n1508/n1509/n1512/c68465/content.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 24-011 · Thank the doctors who saved you — send thank-you letters, banners, or satisfaction ratings instead of cash gifts. The rules prohibit money, not gratitude. ### 11. Thank the doctors who saved you — send thank-you letters, banners, or satisfaction ratings instead of cash gifts. The rules prohibit money, not gratitude.\n\n\n- Cost: It costs nothing at all. Writing a thank-you letter or filling out a satisfaction survey takes just a few minutes.\n\n- In plain terms: Offering money beforehand to “jump the queue” won’t work — allocating appointment slots, beds, scarce medicines, tests, or surgeries is strictly forbidden. After treatment, it’s perfectly fine to show gratitude toward doctors who saved your life, but the method matters. Accepting cash or alcohol gifts puts them in violation of professional ethics. Three proper ways to thank them are: completing a satisfaction survey, writing a personalized thank-you letter, or presenting a commemorative banner, plus following medical advice for follow-up care.\n\n- Benefit: Article 7 of the “Nine Guidelines on Ethical Conduct for Medical Staff” (No. 41, 2021) states: “Maintain orderly medical practices and ensure fairness. Uphold equality to foster a just healthcare environment. It is strictly prohibited to accept personal benefits in exchange for allocating scarce medical resources such as appointment slots, beds, medicines, tests, or surgeries.” Article 8 adds: “Build harmonious relationships without accepting ‘red envelopes’ from patients. Adhere strictly to medical ethics and self-discipline.” It further specifies that accepting gifts, cash, gift cards, securities, or other valuables from patients or relatives is forbidden. Likewise, attending paid meals or entertainment arranged by patients is prohibited. Hospitals must enforce these rules, conduct inspections, and penalize violations. Satisfaction ratings now form part of performance evaluations for all tertiary public hospitals under national policy. According to official documents, hospital satisfaction comprises both patient and staff satisfaction, measured via surveys of outpatients, inpatients, and medical staff. A unified national platform collects these results, which are then factored into hospital performance reviews. Hospitals must also handle patient complaints per regulations, establishing dedicated offices to receive, investigate, and respond to concerns regarding medical services, safety, and quality. The relevant policy document was issued in 2019, 2020, and 2021 respectively, with all three years clearly stated in the official materials.\n\n- Evidence grade: A\n- Sources: National Health Commission of China (NHC), National Healthcare Security Administration of China, State Administration of Traditional Chinese Medicine (2021). Notice on Issuing Nine Guidelines for Integrity for Staff in Medical Institutions (National Health Commission [2021] No. 41). State Council of China Bulletin ; State Council of General Office of China (2019). Opinions on strengthening the performance appraisal of tertiary public hospitals (Guobanfa [2019] No. 4). ; National Health Commission of China (NHC) (2019). Measures for the Management of Complaints of Medical Institutions (Order No. 3). \n\n- Notes: Both you and your doctors benefit from this practice. It does not mean you should never express gratitude — after a night of emergency treatment, it’s natural to want to say thanks. The key is choosing appropriate methods. Cash gifts and alcohol place doctors at risk of disciplinary action; thank-you letters, banners, and satisfaction ratings are fully aligned with official policies. If a doctor declines a gift you’ve already offered, it’s not personal — it’s his duty to refuse. Note also that offering gifts to doctors falls under professional ethics and hospital rules, whereas giving bribes to law enforcement or investigators constitutes a criminal offense under the law; these situations are entirely different. While thank-you letters and banners are widely accepted, there is no official rule stating they become part of personal or departmental records — this is merely anecdotal experience. Only the inclusion of satisfaction ratings in hospital performance assessments has solid policy backing. Should you have doubts about treatment, you may request immediate medical record sealing and retain copies for yourself as described in relevant sections. 〔40〕 〔40〕\nEvidence A. Both you and your doctors benefit from this practice. It does not mean you should never express gratitude — after a night of emergency treatment, it’s natural to want to say thanks. The key is choosing appropriate methods. Cash gifts and alcohol place doctors at risk of disciplinary action; thank-you letters, banners, and satisfaction ratings are fully aligned with official policies. If a doctor declines a gift you’ve already offered, it’s not personal — it’s his duty to refuse. Note also that offering gifts to doctors falls under professional ethics and hospital rules, whereas giving bribes to law enforcement or investigators constitutes a criminal offense under the law; these situations are entirely different. While thank-you letters and banners are widely accepted, there is no official rule stating they become part of personal or departmental records — this is merely anecdotal experience. Only the inclusion of satisfaction ratings in hospital performance assessments has solid policy backing. Should you have doubts about treatment, you may request immediate medical record sealing and retain copies for yourself as described in relevant sections. 〔40〕 〔40〕\nPossible trade-off: The source summarizes the return this way: “Offering money beforehand to “jump the queue” won’t work — allocating appointment slots, beds, scarce medicines, tests, or surgeries is strictly forbidden. After treatment, it’s perfectly fine to show gratitude toward doctors who saved your life, but the method matters. Accepting cash or alcohol gifts puts them in violation of professional ethics. Three proper ways to thank them are: completing a satisfaction survey, writing a personalized thank-you letter, or presenting a commemorative banner, plus following medical advice for follow-up care.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家卫生健康委、国家医保局、国家中医药局 (2021). 关于印发医疗机构工作人员廉洁从业九项准则的通知（国卫医发〔2021〕41 号）. 国务院公报: http://www.gov.cn/gongbao/content/2022/content_5678098.htm\n国务院办公厅 (2019). 关于加强三级公立医院绩效考核工作的意见（国办发〔2019〕4 号）.: https://www.gov.cn/zhengce/zhengceku/2019-01/30/content_5362266.htm\n国家卫生健康委 (2019). 医疗机构投诉管理办法（委令第 3 号）.: https://www.gov.cn/zhengce/zhengceku/2019-10/08/content_5436976.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 24-012 · Before dental implants, check what the bundled price includes and verify the clinic's pricing commitment ### 12. Before dental implants, check what the bundled price includes and verify the clinic's pricing commitment\n- Cost: Checking the public clinic list and asking for an itemized quote takes a few minutes and no fee.\n- In plain terms: After China's centralized procurement, the cited source reports lower average prices for routine implants. The advertised bundle may exclude extraction, bone grafting, or other procedures.\n- Applicability and limits: Price caps and insurance coverage depend on provider type, location, and procedure. Ask for a written itemized plan and discuss suitable alternatives with a dentist.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence A. Price caps and insurance coverage depend on provider type, location, and procedure. Ask for a written itemized plan and discuss suitable alternatives with a dentist.\nPossible trade-off: The source summarizes the return this way: “After China's centralized procurement, the cited source reports lower average prices for routine implants. The advertised bundle may exclude extraction, bone grafting, or other procedures.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家医疗保障局 (2024). 关于发布“承诺参与口腔种植价格治理医疗机构名单”等信息的公告（2024 年 1 月 12 日）.: https://www.nhsa.gov.cn/art/2024/1/12/art_109_11954.html\n国家医疗保障局 (2022). 关于开展口腔种植医疗服务收费和耗材价格专项治理的通知（医保发〔2022〕27 号，第四、六条）.: https://www.gov.cn/zhengce/zhengceku/2022-09/08/content_5709065.htm\n国家医疗保障局 (2023). 国家医保局举行 2023 年下半年例行新闻发布会（2023 年 9 月 22 日）.: https://www.nhsa.gov.cn/art/2023/9/22/art_14_11321.html\n四川省医疗保障局 (2023). 口腔种植体系统集中带量采购拟中选结果（2023 年 1 月 11 日）.: https://ylbzj.sc.gov.cn/scsybj/nc020100/2023/1/11/ac5565c7e0454890be086a2bc41f9acd.shtml\n劳动和社会保障部等 (1999). 关于印发城镇职工基本医疗保险诊疗项目管理、医疗服务设施范围和支付标准意见的通知（劳社部发〔1999〕22 号，附件一）.: https://policy.mofcom.gov.cn/claw/clawContent.shtml?id=39317\n国家医疗保障局 (2019). 关于政协十三届全国委员会第二次会议第 4043 号提案答复的函.: https://www.nhsa.gov.cn/art/2019/12/3/art_26_2096.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/24-%E7%9C%8B%E7%97%85.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 25-001 · If someone dies at home or elsewhere, first determine whether it’s a natural or unnatural death: in cases of accidents, unknown causes, or deaths discovered only after a long period of solitude, call the police immediately and leave the body and scene untouched. ### 1. If someone dies at home or elsewhere, first determine whether it’s a natural or unnatural death: in cases of accidents, unknown causes, or deaths discovered only after a long period of solitude, call the police immediately and leave the body and scene untouched.\n\n\n- Cost: No expense at all — just one phone call is needed.\n- In plain terms: For deaths caused by accidents, of unknown origin, or those found only after a long time alone, only the police can issue a death certificate. If the scene has been disturbed, it becomes difficult to clarify what happened and to obtain a certificate. Without this document, cremation, household registration cancellation, and insurance claims all become impossible. When in doubt, dial 110 right away. Once police arrive and conduct their investigation, they will issue the certificate just the same.\n- Benefit: Article 8, Paragraph 2 of the Regulations on Household Registration states: “In cases where a citizen dies from an accident or the cause of death is unknown, the household head or the person who discovers the body must promptly report it to the local police station or township government.” This means that in cases of accidents or unknown circumstances, the household head or discoverer must inform authorities immediately. Article 23 of the Regulations on Funeral Services adds: “For natural deaths, medical institutions must promptly issue death certificates. For unnatural deaths handled by police without prior medical treatment, the police issue the certificate.” In other words, natural deaths are certified by treating medical facilities; unnatural deaths handled by police are certified by them. Only police can issue certificates for unnatural deaths, especially when the scene has been altered. Obtaining this certificate is essential for cremation, household registration cancellation, and insurance claims.\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (1958). Household Registration Regulations of the People's Republic of China (Article 8). (published on the portal website of the People's Government of Guangdong Province); State Council of China (2026). Regulations on Funeral Management (State Council of China Order No. 824, since Effective from March 30, 2026, Article 23). \n- Notes: Deaths occurring after a prolonged illness or at home at the end of life are considered natural. In such cases, a certificate can be obtained from the treating medical institution, or from a local community health center or township hospital. As noted in Item 2 (Death Certificates), only the institution providing treatment may issue the certificate. When it is unclear which category applies, treat it as an unnatural death and call 110 first. Police investigations will still allow a certificate to be issued. Conversely, if you clean up the scene before calling police, no one can help you. Do not move the body, wash or change its clothes, or remove medicine bottles or notes.\nEvidence A. Deaths occurring after a prolonged illness or at home at the end of life are considered natural. In such cases, a certificate can be obtained from the treating medical institution, or from a local community health center or township hospital. As noted in Item 2 (Death Certificates), only the institution providing treatment may issue the certificate. When it is unclear which category applies, treat it as an unnatural death and call 110 first. Police investigations will still allow a certificate to be issued. Conversely, if you clean up the scene before calling police, no one can help you. Do not move the body, wash or change its clothes, or remove medicine bottles or notes.\nPossible trade-off: The source summarizes the return this way: “For deaths caused by accidents, of unknown origin, or those found only after a long time alone, only the police can issue a death certificate. If the scene has been disturbed, it becomes difficult to clarify what happened and to obtain a certificate. Without this document, cremation, household registration cancellation, and insurance claims all become impossible. When in doubt, dial 110 right away. Once police arrive and conduct their investigation, they will issue the certificate just the same.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (1958). 中华人民共和国户口登记条例（第八条）.: http://www.gd.gov.cn/zwgk/wjk/zcfgk/content/mpost_2531969.html\n国务院 (2026). 殡葬管理条例（国务院令第 824 号，自 2026 年 3 月 30 日起施行，第二十三条）.: https://www.gov.cn/zhengce/zhengceku/202601/content_7054169.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 25-002 · The death certificate is the key to everything that follows: whoever provided treatment issues it; for natural deaths at home, contact the local community health service center. It must be issued within one day. ### 2. The death certificate is the key to everything that follows: whoever provided treatment issues it; for natural deaths at home, contact the local community health service center. It must be issued within one day.\n\n\n- Cost: No cost at all. \n- In plain terms: If the death occurs in a hospital, the hospital that treated the patient issues the certificate. For natural deaths at home, the community health service center or township health clinic serving that area issues it. When the cause of death is clear, the certificate is issued within 24 hours. It is required for deregistration, cremation, withdrawal from a housing provident fund, receipt of social insurance benefits, insurance claims, and estate settlement — so be sure to make several copies right away. \n- Benefit: According to the “Interim Regulations on Registration and Management of Population Death Information,” death certificates for patients who die in medical institutions are issued by those institutions; for deaths occurring at home or elsewhere, they are issued by the local community health service center or township health clinic. Cases deemed non‑natural by police or judicial authorities are handled under separate procedures. In 2026, five government agencies confirmed that electronic death certificates carry the same legal weight as paper versions; both are equally valid. Certificates for natural deaths with known causes must be issued within one day. If lost, a single replacement can be requested from the original issuer. Errors in basic information may be corrected by submitting supporting documents. \n- Evidence grade: A \n- Sources: General Office of the National Health and Family Planning Commission (2014). Standards for Registration and Management of Population and Death Information (Trial) (National Health Office Planning Issue [2014] No. 68, Article 9). (Forwarded by Shenzhen Civil Affairs Bureau); National Health Commission of China (NHC), Ministry of Public Security of China, Ministry of Civil Affairs of China, State Administration of Traditional Chinese Medicine, State Administration of Disease Control and Prevention (2026). Notice on strengthening the registration of resident death medical certificate information and electronic license management (National Health Planning Commission [2026] No. 5). (Forwarded by Fujian Provincial Health Commission)\n- Notes: This certificate is indispensable for deregistration, cremation, housing provident fund withdrawals, social insurance benefits, insurance claims, and estate settlement — so make plenty of copies right away. If electronic issuance is available, request it as well. Only one replacement is permitted, so keep the original safe. Any mistakes in name or ID number should be corrected on the spot; otherwise you’ll have to repeat the process at every office later on.\nEvidence A. This certificate is indispensable for deregistration, cremation, housing provident fund withdrawals, social insurance benefits, insurance claims, and estate settlement — so make plenty of copies right away. If electronic issuance is available, request it as well. Only one replacement is permitted, so keep the original safe. Any mistakes in name or ID number should be corrected on the spot; otherwise you’ll have to repeat the process at every office later on.\nPossible trade-off: The source summarizes the return this way: “If the death occurs in a hospital, the hospital that treated the patient issues the certificate. For natural deaths at home, the community health service center or township health clinic serving that area issues it. When the cause of death is clear, the certificate is issued within 24 hours. It is required for deregistration, cremation, withdrawal from a housing provident fund, receipt of social insurance benefits, insurance claims, and estate settlement — so be sure to make several copies right away.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家卫生计生委办公厅 (2014). 人口死亡信息登记管理规范（试行）（国卫办规划发〔2014〕68 号，第九条）.: https://mzj.sz.gov.cn/szmz/pc/zwgk/jcxxgk/zcfg/byfw/content/post_2952215.html\n国家卫生健康委、公安部、民政部、国家中医药局、国家疾控局 (2026). 关于加强居民死亡医学证明信息登记和电子证照管理工作的通知（国卫规划发〔2026〕5 号）.: https://wjw.fujian.gov.cn/xxgk/fgwj/gjwj/202602/t20260228_7102810.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 25-003 · Transport, storage, and cremation of remains must be handled by funeral homes; hospital morgues cannot provide such services, and storage is generally limited to 3 days. ### 3. Transport, storage, and cremation of remains must be handled by funeral homes; hospital morgues cannot provide such services, and storage is generally limited to 3 days.\n\n- Cost: No cost involved.\n- In plain terms: Transport, storage, embalming, body preparation, and cremation can only be done by funeral homes. Hospital morgues are not authorized to handle funeral services; they may only provide temporary storage for remains. Funeral homes typically store bodies for no more than 3 days; any longer period requires an extension request. Cremation can only proceed with a death certificate and cremation authorization document. The cremation certificate issued afterward is necessary for inheritance claims and insurance processing.\n- Benefit: Article 25 of the Funeral Management Regulations states: “Services such as transport, storage, embalming, body preparation, and cremation must be provided exclusively by funeral homes.” No other entities are permitted to offer these services. Article 24 adds: “Morgues operated by medical institutions may not subcontract or provide funeral services; they may only offer temporary storage for remains.” Hospital morgues are thus restricted to short-term storage only. Article 27 specifies: “Funeral homes may store remains for no more than 3 days; extensions must be formally requested by the family or body transferor.” Article 28 requires cremation to be performed only upon presentation of a death certificate and cremation authorization document, after which a cremation certificate is issued. Article 29 further mandates that in regions where cremation is mandatory, remains must be cremated at a nearby funeral home.\n- Evidence grade: A\n- Sources: State Council of China (2026). Funeral Management Regulations (State Council of China Order No. 824, effective from March 30, 2026, Articles 8, 9, 24, 25, 27, 28, 29). \n- Notes: Most “one-stop” services offered at hospitals are not affiliated with licensed funeral homes. Transport itself is a standard service with fixed pricing; see Section 6 for details. Keep the cremation certificate safe — it is required for inheritance, insurance, and other legal procedures. Whether cremation or burial is mandated locally is determined by provincial authorities. Article 9 safeguards the funeral customs of ethnic minorities. Any instance of cremation being required yet burial performed, or burial outside designated cemeteries or ecological burial zones, will prompt civil affairs bureaus to order immediate correction.\nEvidence A. Most “one-stop” services offered at hospitals are not affiliated with licensed funeral homes. Transport itself is a standard service with fixed pricing; see Section 6 for details. Keep the cremation certificate safe — it is required for inheritance, insurance, and other legal procedures. Whether cremation or burial is mandated locally is determined by provincial authorities. Article 9 safeguards the funeral customs of ethnic minorities. Any instance of cremation being required yet burial performed, or burial outside designated cemeteries or ecological burial zones, will prompt civil affairs bureaus to order immediate correction.\nPossible trade-off: The source summarizes the return this way: “Transport, storage, embalming, body preparation, and cremation can only be done by funeral homes. Hospital morgues are not authorized to handle funeral services; they may only provide temporary storage for remains. Funeral homes typically store bodies for no more than 3 days; any longer period requires an extension request. Cremation can only proceed with a death certificate and cremation authorization document. The cremation certificate issued afterward is necessary for inheritance claims and insurance processing.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2026). 殡葬管理条例（国务院令第 824 号，自 2026 年 3 月 30 日起施行，第八、九、二十四、二十五、二十七、二十八、二十九条）.: https://www.gov.cn/zhengce/zhengceku/202601/content_7054169.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 25-004 · Disagreement over cause of death: request an autopsy within 48 hours and have medical records sealed ### 4. Disagreement over cause of death: request an autopsy within 48 hours and have medical records sealed\n\n- Cost: No cost involved. The hard part is remembering to make this request at such a time.\n- In plain terms: If there is any doubt about how someone died, an autopsy must be requested within 48 hours after death. Hospitals with proper freezing facilities may extend this window to 7 days. Consent from close relatives is also required for the autopsy. If consent is not given or the deadline is missed, the party responsible for the delay bears the liability for any subsequent uncertainty over the cause of death. Alongside the autopsy request, it is essential to demand that all medical records be sealed. Once the body is cremated, an autopsy becomes impossible.\n- Benefit: The time limit for autopsies is stipulated in Article 26 of the Regulations on Prevention and Handling of Medical Disputes. The original text reads: “In cases where a patient dies and both the patient and medical institution dispute the cause of death, an autopsy must be performed within 48 hours after death; if the hospital has facilities to freeze the body, this period may be extended to 7 days.” In other words, to determine the true cause of death, an autopsy must be carried out within 48 hours of death, or up to 7 days if the hospital has freezing capabilities. The same article further states: “An autopsy must be approved and signed off by the deceased’s close relatives; failure to sign is regarded as refusal of consent.” If family members do not sign, it is interpreted as a refusal. It also specifies: “If consent is denied or the deadline is missed, leading to uncertainty over the cause of death, the party responsible for the refusal or delay bears all related liability.” Article 24 states that sealing and unsealing of medical records “must be conducted in the presence of both the patient and medical institution.” Both you and the hospital must be present during both the sealing and later unsealing of records.\n- Evidence grade: A\n- Sources:State Council of China (2018). Regulations on the Prevention and Handling of Medical Disputes (State Council of China Order No. 701, Article 24, Article 26). \n- Notes: After this deadline passes, any later claims of “I always suspected something was wrong” will instead place liability on the party responsible for the delay. Once a body is cremated, no autopsy can ever be performed. Therefore, this decision must be made before contacting any funeral home. Details on how to seal medical records can be found in Section 24.\nEvidence A. After this deadline passes, any later claims of “I always suspected something was wrong” will instead place liability on the party responsible for the delay. Once a body is cremated, no autopsy can ever be performed. Therefore, this decision must be made before contacting any funeral home. Details on how to seal medical records can be found in Section 24.\nPossible trade-off: The source summarizes the return this way: “If there is any doubt about how someone died, an autopsy must be requested within 48 hours after death. Hospitals with proper freezing facilities may extend this window to 7 days. Consent from close relatives is also required for the autopsy. If consent is not given or the deadline is missed, the party responsible for the delay bears the liability for any subsequent uncertainty over the cause of death. Alongside the autopsy request, it is essential to demand that all medical records be sealed. Once the body is cremated, an autopsy becomes impossible.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2018). 医疗纠纷预防和处理条例（国务院令第 701 号，第二十四、二十六条）.: https://www.gov.cn/zhengce/content/2018-08/31/content_5318057.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 25-005 · Legal deadlines for canceling hukou registration: in cities, before burial; in rural areas, within one month ### 5. Legal deadlines for canceling hukou registration: in cities, before burial; in rural areas, within one month\n\n- Cost: No expense involved. Just bring the death certificate and household register to your local police station.\n- In plain terms: In cities, you must cancel hukou registration before burial; in rural areas, you must do it within one month. Bring the death certificate and household register to the police station to complete the process. Failing to do so will block any inheritance transfers, benefit claims, or insurance cancellations due to the unresolved hukou status.\n- Benefit: Article 8, Paragraph 1 of the Hukou Registration Regulations states: “When a citizen dies, in cities the household head, relatives, guardians, or neighbors must report the death to the hukou registration authority and cancel the hukou registration before burial; in rural areas, this must be done within one month. If a citizen dies while temporarily residing elsewhere, the local hukou registration authority must notify the permanent residence’s authority to cancel the registration.” In short, urban residents must act before burial, while rural residents have one month to do so. Any household head, relative, guardian, or neighbor may initiate the process at the police station, which serves as the hukou registration authority. If the deceased was living temporarily elsewhere, the local police station there must inform the permanent residence’s station to cancel the hukou registration.\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (1958). Household Registration Regulations of the People's Republic of China (Article 8). (Published on the portal website of the People's Government of Guangdong Province)\n- Notes: Leaving the hukou registration active will prevent any inheritance transfers, benefit claims, or insurance cancellations, as all these procedures rely on a cleared hukou status. If pension payments continue despite the death, they constitute fraudulent collection and must eventually be repaid. While at the police station, also ask how to suspend social insurance and yibao payments, as well as how to apply for funeral subsidies. Details on these financial matters are covered in Item 9 (housing provident fund balances and related social insurance benefits).\nEvidence A. Leaving the hukou registration active will prevent any inheritance transfers, benefit claims, or insurance cancellations, as all these procedures rely on a cleared hukou status. If pension payments continue despite the death, they constitute fraudulent collection and must eventually be repaid. While at the police station, also ask how to suspend social insurance and yibao payments, as well as how to apply for funeral subsidies. Details on these financial matters are covered in Item 9 (housing provident fund balances and related social insurance benefits).\nPossible trade-off: The source summarizes the return this way: “In cities, you must cancel hukou registration before burial; in rural areas, you must do it within one month. Bring the death certificate and household register to the police station to complete the process. Failing to do so will block any inheritance transfers, benefit claims, or insurance cancellations due to the unresolved hukou status.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (1958). 中华人民共和国户口登记条例（第八条）.: http://www.gd.gov.cn/zwgk/wjk/zcfgk/content/mpost_2531969.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 25-006 · Funeral services are divided into basic and non-basic categories; a list of basic services exists, with their fees set by law. ### 6. Funeral services are divided into basic and non-basic categories; a list of basic services exists, with their fees set by law.\n\n- Cost: There is no cost involved. Just spend a few minutes before departure to review the official list.\n- In plain terms: Transporting, storing, and cremating a body, holding a farewell ceremony, keeping ashes in storage, and eco-friendly burial options — all fall under the national list of basic services. This also includes burial spaces provided by government-run funeral agencies. Prices for these services are strictly regulated by law; no extra fees may be charged outside this list. Before making any arrangements, be sure to confirm which services are considered basic and what the local rates are.\n- Benefit: All essential funeral services — including body transport, storage, cremation, memorial services, and eco-friendly burial — are included in the official list. Government-run funeral centers also offer designated burial plots under this same list. Their pricing follows legal standards, meaning funeral homes cannot set prices arbitrarily. Non-basic services are defined separately by civil affairs bureaus at or above the prefecture level.\n- Evidence grade: A\n- Sources: State Council of China (2026). Funeral Management Regulations (State Council of China Order No. 824, revised and adopted at the 72nd executive meeting of the State Council of China on November 14, 2025, "effective from March 30, 2026"). Article 5: "Funeral services are divided into basic items and non-basic items. The charging policy is formulated by the State Council of China's development and reform department, the financial department, and the State Council of China's civil affairs departments." "The state formulates a list of basic funeral service items, including the transportation of remains, storage of remains, farewell to remains, cremation of remains, and storage of ashes. Ecological burials and ashes burials provided by government-organized funeral service agencies are included in the list"; Article 50 "Funeral services are subject to list management and dynamic adjustment, and it is prohibited to establish items outside the list and charge fees."\n- Notes: Provinces, autonomous regions, and municipalities may add extra items to the national list. Always verify which services are classified as basic and what their local pricing is before proceeding. It is perfectly acceptable to want a dignified funeral for a loved one; this guideline does not discourage that. Its sole purpose is to clarify which services are fixed-price basics and which are optional extras. Once this distinction is clear, you can decide where to allocate funds — and avoid unnecessary overcharges during an already difficult time.\nEvidence A. Provinces, autonomous regions, and municipalities may add extra items to the national list. Always verify which services are classified as basic and what their local pricing is before proceeding. It is perfectly acceptable to want a dignified funeral for a loved one; this guideline does not discourage that. Its sole purpose is to clarify which services are fixed-price basics and which are optional extras. Once this distinction is clear, you can decide where to allocate funds — and avoid unnecessary overcharges during an already difficult time.\nPossible trade-off: The source summarizes the return this way: “Transporting, storing, and cremating a body, holding a farewell ceremony, keeping ashes in storage, and eco-friendly burial options — all fall under the national list of basic services. This also includes burial spaces provided by government-run funeral agencies. Prices for these services are strictly regulated by law; no extra fees may be charged outside this list. Before making any arrangements, be sure to confirm which services are considered basic and what the local rates are.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2026). 殡葬管理条例（国务院令第 824 号，2025 年 11 月 14 日国务院第 72 次常务会议修订通过，「自2026年3月30日起施行」）.: https://www.gov.cn/zhengce/zhengceku/202601/content_7054169.htm\n第五十条「殡葬服务实行清单化管理并动态调整，禁止在清单之外设立项目、收取费用。」\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 25-007 · If you encounter forced bundling, extra charges beyond the listed price, or a single service being split into multiple line items for billing, make a note of it and file a complaint. ### 7. If you encounter forced bundling, extra charges beyond the listed price, or a single service being split into multiple line items for billing, make a note of it and file a complaint.\n\n\n- Cost: No cost involved. The real challenge is staying diligent in the moment.\n\n- In plain terms: All these practices are explicitly listed as price violations under regulations: failing to display price lists, adding extra charges beyond the posted price, bundling funeral products and services and forcing you to buy them, and compelling you to use third‑party paid services. Splitting one service into several separate charges is also a form of price inflation. On the spot, ask for a price list and keep any receipts, invoices, and chat records. You can still file a complaint later. For price violations, contact the market regulation authority; for funeral services specifically, reach out to the civil affairs bureau.\n\n- Benefit: Regulations identify five categories of price violations. Four of them are: not displaying prices clearly or adding extra charges beyond the listed price — that is, no posted price list or charging more than advertised; bundling services or imposing unreasonable conditions to force a purchase — meaning you can’t obtain a service unless you buy another one; forcing or indirectly forcing you to use paid third‑party services — essentially pushing another provider’s services on you; and indirectly raising prices by re‑labeling charges — such as charging more under a different name. Additionally, it is prohibited to “split services into multiple items or expand the scope of charges to indirectly raise prices.” This means breaking one service into several line items for billing or extending the range of charges beyond what was originally stated.\n\n- Evidence grade: A\n- Sources: State Council of China (2026). Funeral Management Regulations (State Council of China Order No. 824, revised and adopted at the 72nd executive meeting of the State Council of China on November 14, 2025, "effective from March 30, 2026"). Article 42: "Funeral service agencies shall not set up fee items without authorization in violation of relevant regulations, or increase fee standards in a disguised manner by breaking down items, expanding the scope of charges, etc." The price violations listed in Article 43 include "(1) Failure to clearly mark the price in accordance with regulations, or adding prices to the price or charging unspecified fees."" (3) Using methods such as bundling, attaching unreasonable conditions or unreasonable restrictions to force or covertly force the sale of funeral supplies, provide funeral-related services and charge fees" (4) Force or covertly force the bereaved to accept paid services from third parties, or use relevant service outlets to repeatedly charge fees"; Article 51 requires the Ministry of Civil Affairs of China has established an information sharing and supervision mechanism with the government service convenience hotline. "For funeral service issues reported by bereaved families, they should be handled in a timely manner in conjunction with relevant departments and the results should be notified to the bereaved families."\n\n- Notes: Price‑violation investigations fall under the market regulation authority; funeral services themselves are under the civil affairs bureau. Ask for a price list right away, and be sure to keep all receipts, invoices, and chat records. Filing a complaint later is still possible.\nEvidence A. Price‑violation investigations fall under the market regulation authority; funeral services themselves are under the civil affairs bureau. Ask for a price list right away, and be sure to keep all receipts, invoices, and chat records. Filing a complaint later is still possible.\nPossible trade-off: The source summarizes the return this way: “All these practices are explicitly listed as price violations under regulations: failing to display price lists, adding extra charges beyond the posted price, bundling funeral products and services and forcing you to buy them, and compelling you to use third‑party paid services. Splitting one service into several separate charges is also a form of price inflation. On the spot, ask for a price list and keep any receipts, invoices, and chat records. You can still file a complaint later. For price violations, contact the market regulation authority; for funeral services specifically, reach out to the civil affairs bureau.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2026). 殡葬管理条例（国务院令第 824 号，2025 年 11 月 14 日国务院第 72 次常务会议修订通过，「自2026年3月30日起施行」）.: https://www.gov.cn/zhengce/zhengceku/202601/content_7054169.htm\n第五十一条要求民政部门与政务服务便民热线建立信息共享监督机制，「对丧属反映的殡葬服务问题，应当会同有关部门及时予以处理并将处理结果告知丧属」\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 25-008 · Intermediaries such as funeral service agents, vendors of funeral goods, and event planners must register with the county-level civil affairs bureau ### 8. Intermediaries such as funeral service agents, vendors of funeral goods, and event planners must register with the county-level civil affairs bureau\n\n- Cost: There is no cost involved. All you need to do is ask whether registration has been completed.\n- In plain terms: Intermediaries offering services like funeral planning, procurement of funeral products, event coordination, and information consultation must register with the county-level civil affairs bureau. Those that fail to register are excluded from the official funeral service information system managed by the bureau. Availability of online lookup tools varies by region; the safest approach is to call the local civil affairs bureau directly. Any operators found to be charging excessive fees through deceptive practices or selling information related to deceased individuals will be held legally accountable.\n- Benefit: Unregistered intermediaries are not included in the official funeral service information system overseen by the civil affairs bureau. Entities that engage in fraudulent billing, pressure families into extravagant ceremonies, force acceptance of services, or illegally trade personal data of the deceased face legal penalties. Their records are also flagged within the system and made publicly accessible, ensuring transparency for all users.\n- Evidence grade: A\n- Sources: State Council of China (2026). Funeral Management Regulations (State Council of China Order No. 824, revised and adopted at the 72nd executive meeting of the State Council of China on November 14, 2025, "effective from March 30, 2026"). Article 41: "Except for funeral service agencies, organizations and individuals engaged in funeral service agency, supplies purchasing, planning and hosting, information consultation and other funeral-related service activities shall register with the Ministry of Civil Affairs of China of the county-level people's government." Forced acceptance of services, reselling of the deceased's information and other behaviors that harm the rights and interests of the bereaved shall be dealt with in accordance with the law, and shall be marked in the funeral service information system and disclosed to the public. "\n- Notes: “Illegal trading of information related to deceased individuals” represents one of the most prevalent risks in this sector. It is common for families to receive numerous unsolicited sales calls shortly after funeral arrangements, often indicating that their data has been sold on. Online virtual memorial platforms are similarly subject to these regulations; Article 45 explicitly prohibits such platforms from encouraging excessive spending or mishandling sensitive personal information.\nEvidence A. “Illegal trading of information related to deceased individuals” represents one of the most prevalent risks in this sector. It is common for families to receive numerous unsolicited sales calls shortly after funeral arrangements, often indicating that their data has been sold on. Online virtual memorial platforms are similarly subject to these regulations; Article 45 explicitly prohibits such platforms from encouraging excessive spending or mishandling sensitive personal information.\nPossible trade-off: The source summarizes the return this way: “Intermediaries offering services like funeral planning, procurement of funeral products, event coordination, and information consultation must register with the county-level civil affairs bureau. Those that fail to register are excluded from the official funeral service information system managed by the bureau. Availability of online lookup tools varies by region; the safest approach is to call the local civil affairs bureau directly. Any operators found to be charging excessive fees through deceptive practices or selling information related to deceased individuals will be held legally accountable.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2026). 殡葬管理条例（国务院令第 824 号，2025 年 11 月 14 日国务院第 72 次常务会议修订通过，「自2026年3月30日起施行」）.: https://www.gov.cn/zhengce/zhengceku/202601/content_7054169.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 25-009 · Retrieving scattered funds: housing provident fund balances, social insurance payouts, and work‑related death benefits ### 9. Retrieving scattered funds: housing provident fund balances, social insurance payouts, and work‑related death benefits\n\n- Cost: No monetary cost, but you must visit several offices. Before you go, gather a death certificate and proof of family relationship.\n- In plain terms: Heirs can withdraw the balance in a deceased person’s housing provident fund account; this money is not held in a regular bank account, so it is easy to overlook. Money remaining in the individual pension account can also be inherited. If the death was due to illness, family members receive a funeral allowance plus a survivor’s pension for 3 to 24 months. In cases of death at work, three additional benefits apply.\n- Benefit: The balance in the housing provident fund account can be withdrawn by heirs or legatees — a legatee is someone named in a will to receive assets. For those who die on the job, three specific benefits are paid: a funeral allowance, a survivor’s pension, and a one‑time death benefit. Money left in the individual pension account is also inheritable under Social Insurance Law. When an employee dies from illness or non‑work causes, family members receive both a funeral allowance and a survivor’s pension, collectively called survivor benefits. The calculation formula is uniform nationwide. The funeral allowance equals twice the average monthly disposable income of urban residents in the province from the previous year. The survivor’s pension is based on that same income and paid for 3 to 24 months depending on years of contribution: under 5 years yields 3 months; 5–10 years yields 6 months; 10–15 years yields 9 months; each additional year adds one more month, up to a maximum of 24 months. For retirees, each year of pension receipt reduces the total months by one, with a minimum of 9 months.\n- Evidence grade: A\n- Sources: State Council of China (2026). Housing Provident Fund Management Regulations (Amended by State Council of China Order No. 844, effective from September 20, 2026) Article 24, last paragraph. : "If an employee dies or is declared dead, the employee's heirs or legatees can withdraw the balance in the employee's housing provident fund account; if there is no heir or legatee, the balance in the employee's housing provident fund account shall be included in the appreciation income of the housing provident fund."; The three benefits in Article 39 of the Regulation on Work-Related Injury Insurance can be found in Section 19. ; National People's Congress Standing Committee (2018 revision). Social Insurance Law (Articles 14, 17): "In the event of an individual's death, the balance of the personal account can be inherited." "If an individual who participates in the basic pension insurance dies due to illness or non-work, his or her survivors can receive funeral subsidies and pensions." (National Laws and Regulations Database); Ministry of Human Resources and Social Security of China, Ministry of Finance (2021). Interim Measures for the Benefits of Survivors of Enterprise Employees’ Basic Pension Insurance (Ministry of Human Resources and Social Security of China [2021] 18 No., effective from September 1, 2021, Articles 4 and 5), the original has not been published online, the articles are checked verbatim in the Administrative Reconsideration Decision of the People’s Government of Huadu District, Guangzhou City (Huadu Fu Xingfu [2022] No. 226): "The standard of funeral subsidy is calculated based on twice the monthly per capita disposable income of urban residents in the province when the insured person died..." "If the payment period is less than 5 years, the number of payment months is 3 months... If the payment period is more than 30 years, it is calculated based on 30 years, and the maximum number of payment months is 24 months." ; Fujian Provincial Department of Human Resources and Social Security. Frequently Asked Questions: "The basic pension will be reduced by one month for every year of receipt, and the minimum number of payment months is 9 months." "If the cumulative payment years are less than 5 years, the standard of benefits for survivors (including funeral subsidies and pensions) shall not exceed the sum of their personal contributions." \n- Notes: The housing provident fund balance is often forgotten because it is not in a regular bank account and is not automatically included in estate distribution. The pension balance and survivor benefits are calculated and paid separately; both must be handled at the local social insurance office. Required documents vary by region. If contributions were made for less than 5 years, the total survivor benefits cannot exceed the amount the deceased personally paid into the system. This formula applies to employee pension schemes; for government workers and rural residents, details must be obtained at the local office. Formal requirements for wills and inheritance are covered in Section 17.\nEvidence A. The housing provident fund balance is often forgotten because it is not in a regular bank account and is not automatically included in estate distribution. The pension balance and survivor benefits are calculated and paid separately; both must be handled at the local social insurance office. Required documents vary by region. If contributions were made for less than 5 years, the total survivor benefits cannot exceed the amount the deceased personally paid into the system. This formula applies to employee pension schemes; for government workers and rural residents, details must be obtained at the local office. Formal requirements for wills and inheritance are covered in Section 17.\nPossible trade-off: The source summarizes the return this way: “Heirs can withdraw the balance in a deceased person’s housing provident fund account; this money is not held in a regular bank account, so it is easy to overlook. Money remaining in the individual pension account can also be inherited. If the death was due to illness, family members receive a funeral allowance plus a survivor’s pension for 3 to 24 months. In cases of death at work, three additional benefits apply.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2026). 住房公积金管理条例（国务院令第 844 号修改，2026 年 9 月 20 日起施行）第二十四条末款.: https://www.gov.cn/gongbao/2026/issue_12946/202608/content_7079363.html\n无继承人也无受遗赠人的，职工住房公积金账户内的存储余额纳入住房公积金的增值收益。」\n工伤保险条例第三十九条的三笔待遇见第 19 节.: https://www.gov.cn/gongbao/content/2011/content_1778064.htm\n全国人大常委会 (2018 修正). 社会保险法（第十四、十七条）：「个人死亡的，个人账户余额可以继承」「参加基本养老保险的个人，因病或者非因工死亡的，其遗属可以领取丧葬补助金和抚恤金」.: https://flk.npc.gov.cn/detail?id=ff8080816f135f46016f210989b9179a\n人力资源社会保障部、财政部 (2021). 企业职工基本养老保险遗属待遇暂行办法（人社部发〔2021〕18 号，2021 年 9 月 1 日起施行，第四、五条），原件未公开挂网，条文按广州市花都区人民政府行政复议决定书（花都府行复〔2022〕226 号）的逐字引用核对：「丧葬补助金的标准，按照参保人员死亡时本省……上一年度城镇居民月人均可支配收入的2倍计算」「缴费年限不满5年的，发放月数为3个月……缴费年限30年以上的，按照30年计算，发放月数最高为24个月」.: https://www.huadu.gov.cn/xxgk/xzfy/content/post_8672730.html\n福建省人力资源和社会保障厅. 常见问题：「每领取1年基本养老金减少1个月，发放月数最低为9个月」「累计缴费年限不足5年的，其遗属待遇（含丧葬补助金和抚恤金）标准不得超过其个人缴费之和」.: http://rst.fujian.gov.cn/wz/cjwt/czzgly/202311/t20231113_6294929.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 25-010 · Relatives of the deceased may request access to, copies of, corrections to, and deletion of their personal information ### 10. Relatives of the deceased may request access to, copies of, corrections to, and deletion of their personal information\n\n\n- Cost: No cost involved. Only if the platform refuses cooperation would legal complaints or lawsuits be necessary.\n- In plain terms: After a person passes away, their close relatives may, for their own lawful and legitimate interests, ask the platform to access, copy, correct, or delete that person’s personal information. If the platform denies such requests, it must provide a valid reason. Legal action in court is also an option. One exception applies: if the deceased made prior arrangements—such as designating a successor to their account or expressing clear intentions—those instructions must be followed.\n- Benefit: The law explicitly states that upon a person’s death, their close relatives may, for their own lawful and legitimate interests, exercise rights such as accessing, copying, correcting, and deleting the deceased’s personal information. In other words, they may request the platform to provide access to this data, make copies, correct any errors, or remove it entirely.\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (2021). Personal Information Protection Law. China National People's Congress. Article 49: "When a natural person dies, his close relatives may, for their own legal and legitimate interests, exercise access to the relevant personal information of the deceased as stipulated in this chapter, Rights such as copying, correction, deletion, etc.; unless otherwise arranged during the lifetime of the deceased. "Article 50" Personal information processors shall establish a convenient mechanism for accepting and processing applications for individuals to exercise their rights. If they refuse an individual's request to exercise their rights, they shall state the reasons. "Individuals may file lawsuits in the People's Court in accordance with the law."\n- Notes: The legal text includes a clause stating “except where the deceased made prior arrangements.” This means that if someone designated a successor to their account or left explicit instructions, those must be honored. Therefore, while still alive, it’s advisable to document where one’s account credentials are kept, as explained in Section 17. Note also that account deactivation and deletion of personal information are two distinct processes, as discussed in Section 14.\nEvidence A. The legal text includes a clause stating “except where the deceased made prior arrangements.” This means that if someone designated a successor to their account or left explicit instructions, those must be honored. Therefore, while still alive, it’s advisable to document where one’s account credentials are kept, as explained in Section 17. Note also that account deactivation and deletion of personal information are two distinct processes, as discussed in Section 14.\nPossible trade-off: The source summarizes the return this way: “After a person passes away, their close relatives may, for their own lawful and legitimate interests, ask the platform to access, copy, correct, or delete that person’s personal information. If the platform denies such requests, it must provide a valid reason. Legal action in court is also an option. One exception applies: if the deceased made prior arrangements—such as designating a successor to their account or expressing clear intentions—those instructions must be followed.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2021). 个人信息保护法. 中国人大网.: http://www.npc.gov.cn/npc/c2/c30834/202108/t20210820_313088.html\n死者生前另有安排的除外。」\n第五十条「个人信息处理者应当建立便捷的个人行使权利的申请受理和处理机制。拒绝个人行使权利的请求的，应当说明理由」「个人可以依法向人民法院提起诉讼」\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/25-%E4%BA%BA%E8%B5%B0%E4%BA%86%E4%BB%A5%E5%90%8E%E8%A6%81%E5%8A%9E%E4%BB%80%E4%B9%88.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 26-001 · Platforms must never collect payments themselves and then transfer them to sellers; funds must be settled directly via a licensed payment institution. ### 1. Platforms must never collect payments themselves and then transfer them to sellers; funds must be settled directly via a licensed payment institution.\n\n- Cost: No monetary cost is involved. However, it requires some time to integrate a product from a licensed payment institution — that is, a company holding a payment license issued by the People’s Bank of China. By using such institution’s split-payment or escrow features, buyer payments are transferred straight to sellers without ever entering the platform’s own accounts.\n- In plain terms: If a platform first receives buyer payments into its own account and then forwards them to sellers, it is effectively operating a payment business. Running such a business requires explicit approval from the People’s Bank of China as well as a minimum registered capital of 100 million RMB, paid in cash. Operating without this approval leads to immediate shutdown, confiscation of all earnings, heavy fines, and personal penalties for owners and responsible staff; in severe cases, criminal charges may also apply. The only safe approach is to ensure that no funds ever land in the platform’s account.\n- Benefit: According to regulations, a payment business is defined as “transferring monetary funds based on electronic payment instructions submitted by payers or payees.” In other words, it involves moving money on behalf of others per their instructions. To operate such a business, one must obtain a payment license from the People’s Bank of China, and the minimum registered capital must be 100 million RMB, paid in full. Unauthorized operation results in immediate closure, seizure of all profits, and fines ranging from 500,000 to 2 million RMB if no profit was generated or if profit fell below 500,000 RMB; additionally, a further fine of 100,000 to 500,000 RMB applies to legal representatives and responsible personnel. Criminal law also classifies “illegally conducting fund payment and settlement services” as illegal business activity; serious violations may lead to imprisonment of up to five years, while especially grave cases incur sentences exceeding five years. As of May 2024, the threshold for “serious” violations is defined as total illegal transaction volume exceeding 5 million RMB or illegal profits surpassing 100,000 RMB nationwide.\n- Evidence grade: A\n- Notes: Designing the payment flow so that funds never enter the platform’s account is the sole safe method. In industry parlance, this practice is sometimes called “second clearing,” though this term does not appear in official documents; instead, regulations refer to it as “indirectly engaging in payment services.” The Supreme People’s Court and Supreme People’s Procuratorate explicitly list only three scenarios as illegal: fabricating transactions for cash-out, using corporate accounts for cash-out, and using cheques for cash-out. Platform-based collection and redistribution of payments are not explicitly named, so this description strictly follows statutory wording without asserting that it automatically constitutes a crime.\n- Sources: State Council of China (2023). Regulations on the Supervision and Administration of Non-bank Payment Institutions (State Council of China Order No. 768, Articles 2, 6, 8, 27, and 47). ; People's Bank of China (2024). Detailed Implementation Rules for the Regulations on the Supervision and Administration of Non-bank Payment Institutions (People's Bank of China Order [2024] No. 4, Article 68). ; National People's Congress (1997). Criminal Law (Article 225, Item 3). ; Supreme People's Court of China, Supreme People's Procuratorate of China (2019). Interpretation of Several Issues Concerning the Application of Laws in Criminal Cases of Illegal Fund Payment and Settlement Business and Illegal Foreign Exchange Trading (Articles 1, 3, and 4). \nEvidence A. Designing the payment flow so that funds never enter the platform’s account is the sole safe method. In industry parlance, this practice is sometimes called “second clearing,” though this term does not appear in official documents; instead, regulations refer to it as “indirectly engaging in payment services.” The Supreme People’s Court and Supreme People’s Procuratorate explicitly list only three scenarios as illegal: fabricating transactions for cash-out, using corporate accounts for cash-out, and using cheques for cash-out. Platform-based collection and redistribution of payments are not explicitly named, so this description strictly follows statutory wording without asserting that it automatically constitutes a crime.\nPossible trade-off: The source summarizes the return this way: “If a platform first receives buyer payments into its own account and then forwards them to sellers, it is effectively operating a payment business. Running such a business requires explicit approval from the People’s Bank of China as well as a minimum registered capital of 100 million RMB, paid in cash. Operating without this approval leads to immediate shutdown, confiscation of all earnings, heavy fines, and personal penalties for owners and responsible staff; in severe cases, criminal charges may also apply. The only safe approach is to ensure that no funds ever land in the platform’s account.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2023). 非银行支付机构监督管理条例（国务院令第 768 号，第二、六、八、二十七、四十七条）.: https://www.gov.cn/gongbao/2024/issue_11086/202401/content_6924970.html\n中国人民银行 (2024). 非银行支付机构监督管理条例实施细则（中国人民银行令〔2024〕第 4 号，第六十八条）.: https://www.gov.cn/gongbao/2024/issue_11546/202408/content_6970979.html\n全国人大 (1997). 刑法（第二百二十五条第三项）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\n最高人民法院、最高人民检察院 (2019). 关于办理非法从事资金支付结算业务、非法买卖外汇刑事案件适用法律若干问题的解释（第一、三、四条）.: https://www.spp.gov.cn/xwfbh/wsfbt/201901/t20190131_407161.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 26-002 · Paid websites require a license; platforms that facilitate transactions need a different type of permit; free sites only need to be registered. ### 2. Paid websites require a license; platforms that facilitate transactions need a different type of permit; free sites only need to be registered.\n\n\n- Cost: Registration is free of charge. Obtaining a Value-Added Telecommunications Business License, however, involves costs; this license governs whether websites that charge users can legally operate. To apply for this license, you must first establish a company. For operations limited to one province, the registered capital must be at least 1 million RMB; for nationwide operations, it must be at least 10 million RMB. The review period lasts 60 days, and the license remains valid for 5 years.\n\n- In plain terms: Websites that charge users must first obtain a Value-Added Telecommunications Business License. This license is issued solely to companies; individuals cannot apply for it. Free websites, on the other hand, only need to be registered, and this process incurs no fees. Operating a paid website without the proper license may result in confiscation of revenues, fines, or even closure. This section does not determine whether your platform falls under the category of transaction-facilitating services; the reasoning is explained in the notes.\n\n- Benefit: The regulations state: “The state implements a licensing system for commercial Internet information services and a registration system for non-commercial ones. No entity may provide Internet information services without obtaining a license or completing registration.” In other words, paid services must first secure a license, while free ones must register; operating without either is prohibited. “Commercial services” are defined as activities involving paid provision of information or webpage creation to users. Platforms that facilitate transactions are classified under Online Data Processing and Transaction Processing Services, commonly abbreviated as EDI. These services involve using data and transaction platforms linked to public communication networks to handle data processing and transactions on behalf of users. Such activities include transaction processing, electronic data exchange, and data handling via network devices. Operating without a license or exceeding its scope of permission results in confiscation of all illegal revenues and fines ranging from 3 to 5 times that amount. If no illegal revenues exist or they are under 50,000 RMB, fines between 100,000 and 1,000,000 RMB apply; severe violations may lead to website closure nationwide.\n\n- Evidence grade: A\n\n- Notes: To determine whether your platform qualifies as an EDI service, compare its activities to the definitions listed in the Telecommunications Business Classification Catalogue. No official regulation explicitly states that e-commerce platforms handling transactions and payments must obtain an EDI license. The Ministry of Industry and Information Technology’s guidelines merely advise applying for the appropriate license based on actual business activities. Therefore, this section merely outlines definitions without making any definitive conclusions. Additionally, only legally incorporated companies may apply for this license; individuals are ineligible.\n- Sources: State Council of China (2000). Measures for the Administration of Internet Information Services (State Council of China Order No. 292, revised for the second time on December 6, 2024, Articles 3, 4, 7, and 19). ; State Council of China (2024). Decision on amending and repealing some administrative regulations (State Council of China Order No. 797, Item 18). ; State Council of China (2000). Telecommunications Regulations (Second Revision in 2016, Articles 7, 9, 13, 69). ; Ministry of Industry and Information Technology of China (2017). Measures for the Administration of Telecommunications Business Licenses (Ministry of Industry and Information Technology of China Order No. 42, Articles 6, 9, 11, and 14). \nEvidence A. To determine whether your platform qualifies as an EDI service, compare its activities to the definitions listed in the Telecommunications Business Classification Catalogue. No official regulation explicitly states that e-commerce platforms handling transactions and payments must obtain an EDI license. The Ministry of Industry and Information Technology’s guidelines merely advise applying for the appropriate license based on actual business activities. Therefore, this section merely outlines definitions without making any definitive conclusions. Additionally, only legally incorporated companies may apply for this license; individuals are ineligible.\nPossible trade-off: The source summarizes the return this way: “Websites that charge users must first obtain a Value-Added Telecommunications Business License. This license is issued solely to companies; individuals cannot apply for it. Free websites, on the other hand, only need to be registered, and this process incurs no fees. Operating a paid website without the proper license may result in confiscation of revenues, fines, or even closure. This section does not determine whether your platform falls under the category of transaction-facilitating services; the reasoning is explained in the notes.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 广东省通信管理局 (2025). 关于办理增值电信业务经营许可证的常见问题解答（2025 年 10 月 17 日，第一项）.: https://gdca.miit.gov.cn/bsfw/bszn/jyxk/tzgg/art/2025/art_6bcbfa4f041247868c0de08e765b33e9.html\n国务院 (2000). 互联网信息服务管理办法（国务院令第 292 号，2024 年 12 月 6 日第二次修订，第三、四、七、十九条）.: https://www.gov.cn/gongbao/content/2011/content_1860864.htm\n国务院 (2024). 关于修改和废止部分行政法规的决定（国务院令第 797 号，第十八项）.: https://www.gov.cn/gongbao/2025/issue_11786/202501/content_6997034.html\n国务院 (2000). 电信条例（2016 年第二次修订，第七、九、十三、六十九条）.: https://www.gov.cn/gongbao/content/2016/content_5139478.htm\n工业和信息化部 (2017). 电信业务经营许可管理办法（工信部令第 42 号，第六、九、十一、十四条）.: https://www.gov.cn/gongbao/content/2017/content_5240090.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 26-003 · Obtaining a license for online cultural activities is required to run live streams; private companies rarely qualify for the permit needed to distribute audiovisual content ### 3. Obtaining a license for online cultural activities is required to run live streams; private companies rarely qualify for the permit needed to distribute audiovisual content\n\n\n- Cost: The so-called “Online Cultural Activities License” governs whether one may earn money via live streams or game commentary. It is issued by provincial-level cultural authorities within 20 days of application and remains valid for three years, after which renewal must be requested at least 30 days prior to expiration. The separate Audiovisual Content Distribution License determines eligibility to publish programs online; it mandates that applicants be wholly state-owned or state-controlled entities — private firms essentially cannot obtain it.\n\n- In plain terms: To host live streams or game commentary sessions, you must secure a provincial-level Online Cultural Activities License that explicitly lists “online performances” among its permitted activities. Approval is granted within 20 days, and the license stays valid for three years. All recorded streams must be retained for a minimum of 60 days. Operating without this license results in immediate suspension, warnings, and fines up to 30,000 RMB; repeat offenders face inclusion on a cultural industry blacklist. A separate permit is required to distribute audiovisual content online, and only state-owned or state-controlled organizations may qualify for it.\n\n- Benefit: Securing the proper licensing framework ensures legal operation within China’s digital media sector while avoiding punitive measures. Compliance safeguards both business continuity and reputation by adhering to stringent regulatory standards governing online cultural activities and audiovisual distribution.\n\n- Evidence grade: A\n\n- Notes: Detailed licensing requirements are comprehensively outlined in official directives issued by seven government departments. Platforms monetizing live streams must additionally secure ICP registration — a mandatory filing process administered by China’s Ministry of Industry and Information Technology. Entities distributing audiovisual content must obtain the requisite Audiovisual Content Distribution License or complete applicable registration procedures. News publishers require a separate Internet News Information Service License. Note that the 2011 version of the Interim Provisions on Internet Cultural Management, republished by China’s Government Portal in 2025, remains unamended; current compliance references must be drawn from the Ministry of Culture and Tourism’s latest official texts.\n- Sources: Ministry of Culture (2016). Measures for the Management of Online Performance Business Activities (Wenshifa [2016] No. 33, Articles 2, 4, 6, 13, and 20). ; Ministry of Culture (2011). Interim Provisions on Internet Culture Management (Ministry of Culture Order No. 51, revised in 2017 by Ministry of Culture Order No. 57, Articles 7, 8, 9, 16, 21, 28). ; State Administration of Radio, Film and Television, Ministry of Information Industry (2007). Regulations on the Administration of Internet Audiovisual Program Services (Order No. 56, revised in 2015, Articles 2, 7, 8, and 24). ; Cyberspace Administration of China and seven other departments (2021). Guiding Opinions on Strengthening the Standardized Management of Online Live Broadcasting (State Information Office [2021] No. 3, Item 9). \nEvidence A. Detailed licensing requirements are comprehensively outlined in official directives issued by seven government departments. Platforms monetizing live streams must additionally secure ICP registration — a mandatory filing process administered by China’s Ministry of Industry and Information Technology. Entities distributing audiovisual content must obtain the requisite Audiovisual Content Distribution License or complete applicable registration procedures. News publishers require a separate Internet News Information Service License. Note that the 2011 version of the Interim Provisions on Internet Cultural Management, republished by China’s Government Portal in 2025, remains unamended; current compliance references must be drawn from the Ministry of Culture and Tourism’s latest official texts.\nPossible trade-off: The source summarizes the return this way: “To host live streams or game commentary sessions, you must secure a provincial-level Online Cultural Activities License that explicitly lists “online performances” among its permitted activities. Approval is granted within 20 days, and the license stays valid for three years. All recorded streams must be retained for a minimum of 60 days. Operating without this license results in immediate suspension, warnings, and fines up to 30,000 RMB; repeat offenders face inclusion on a cultural industry blacklist. A separate permit is required to distribute audiovisual content online, and only state-owned or state-controlled organizations may qualify for it.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 文化部 (2016). 网络表演经营活动管理办法（文市发〔2016〕33 号，第二、四、六、十三、二十条）.: https://zwgk.mct.gov.cn/zfxxgkml/scgl/202012/t20201206_918194.html\n文化部 (2011). 互联网文化管理暂行规定（文化部令第 51 号，2017 年经文化部令第 57 号修订，第七、八、九、十六、二十一、二十八条）.: https://zwgk.mct.gov.cn/zfxxgkml/zcfg/bmgz/202012/t20201204_905340.html\n广电总局、信息产业部 (2007). 互联网视听节目服务管理规定（第 56 号令，2015 年修订，第二、七、八、二十四条）.: https://www.gov.cn/zhengce/2022-08/23/content_5722664.htm\n国家网信办等七部门 (2021). 关于加强网络直播规范管理工作的指导意见（国信办发文〔2021〕3 号，第 9 项）.: https://www.gov.cn/zhengce/zhengceku/2021-02/10/content_5586472.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 26-004 · Servers placed in China must be registered; ISPs must hold a value-added telecom license ### 4. Servers placed in China must be registered; ISPs must hold a value-added telecom license\n\n- Cost: There is no fee for registration. It is submitted together with the server application at the service provider’s end, and usually takes several days to weeks to process. Checking whether a provider holds the required license takes just ten minutes.\n- In plain terms: If you host a server inside China, you must register it before launching your website. Registration itself costs nothing and is handled alongside the server setup at your provider; it generally takes a few days to weeks. Failure to register results in a mandatory deadline to rectify the issue, followed by a fine of 10,000 RMB; continued non-compliance leads to site shutdown. Additionally, failing to display the registration number on your homepage incurs a penalty ranging from 5,000 to 50,000 RMB.\n- Benefit: The regulation explicitly states: “Without prior registration, no entity may provide non-commercial internet information services within the People’s Republic of China.” This means even websites that do not charge users must register first if they are hosted domestically. Non-compliant sites face the same penalties: a deadline to rectify the issue and a 10,000 RMB fine, with persistent violations resulting in site closure. The same rules apply to your service provider: it is prohibited from offering internet access services to any organization or individual that has not completed registration or obtained the necessary license. The same restriction applies to payment processors. The regulation further clarifies that such providers cannot offer access or payment processing services to entities lacking either a valid license or proper registration. In other words, legitimate providers cannot host sites that lack both a license and registration. Moreover, data center hosting and cloud hosting services fall under the category of “Internet data center services” under the law, while broadband access is classified as “Internet access services”; both categories require a separate license from providers. Finally, sites that fail to display their registration number on their homepage must rectify the issue and face fines between 5,000 and 50,000 RMB nationwide.\n- Evidence grade: A\n- Notes: Before negotiating terms with a provider, verify first whether it holds the required license. Use the Ministry of Industry and Information Technology’s Telecom Services Market Comprehensive Management System at tsm.miit.gov.cn to check by company name or license number. For website registration status, consult beian.miit.gov.cn. If you choose a data center without the proper license, you will have no recourse in case of disputes. Hosting servers overseas does avoid the registration requirement, but if your users and revenue are based in China, you remain subject to all obligations outlined in sections 5 through 10 of this chapter, plus additional costs related to cross-border data transfers.\n- Sources: Ministry of Information Industry (2005). Measures for the Registration and Management of Non-commercial Internet Information Services (Ministry of Industry and Information Technology of China Order No. 33, revised in 2024 by Ministry of Industry and Information Technology of China Order No. 68, Articles 5, 13, 18, and 22). ; Ministry of Industry and Information Technology of China (2017). Measures for the Administration of Telecommunications Business Licenses (Ministry of Industry and Information Technology of China Order No. 42 No. 20, Article 24). ; Ministry of Industry and Information Technology of China (2015). Telecommunications Business Classification Catalog (2015 Edition, B11, B14, B21, B25). \nEvidence A. Before negotiating terms with a provider, verify first whether it holds the required license. Use the Ministry of Industry and Information Technology’s Telecom Services Market Comprehensive Management System at tsm.miit.gov.cn to check by company name or license number. For website registration status, consult beian.miit.gov.cn. If you choose a data center without the proper license, you will have no recourse in case of disputes. Hosting servers overseas does avoid the registration requirement, but if your users and revenue are based in China, you remain subject to all obligations outlined in sections 5 through 10 of this chapter, plus additional costs related to cross-border data transfers.\nPossible trade-off: The source summarizes the return this way: “If you host a server inside China, you must register it before launching your website. Registration itself costs nothing and is handled alongside the server setup at your provider; it generally takes a few days to weeks. Failure to register results in a mandatory deadline to rectify the issue, followed by a fine of 10,000 RMB; continued non-compliance leads to site shutdown. Additionally, failing to display the registration number on your homepage incurs a penalty ranging from 5,000 to 50,000 RMB.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 信息产业部 (2005). 非经营性互联网信息服务备案管理办法（信产部令第 33 号，2024 年经工信部令第 68 号修订，第五、十三、十八、二十二条）.: https://www.miit.gov.cn/gyhxxhb/jgsj/cyzcyfgs/bmgz/xxtxl/art/2024/art_84a0cfa0ebd049bbbe751dca9a008e56.html\n工业和信息化部 (2017). 电信业务经营许可管理办法（工信部令第 42 号，第二十、二十四条）.: https://www.gov.cn/gongbao/content/2017/content_5240090.htm\n工业和信息化部 (2015). 电信业务分类目录（2015 年版，B11、B14、B21、B25）.: https://www.miit.gov.cn/zwgk/zcwj/wjfb/tg/art/2020/art_e98406cd89844f7e92ea1bcf3b5301e0.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 26-005 · Requiring sellers to join the platform means the platform must verify identities, register data, report information, and retain records for three years ### 5. Requiring sellers to join the platform means the platform must verify identities, register data, report information, and retain records for three years\n\n- Cost: No direct monetary cost. However, the platform must perform background checks on sellers’ qualifications and maintain a registration database. Tax-related information must be reported quarterly, while transaction data must be kept for at least three years. The main challenge is that this is an ongoing obligation rather than a one-time task.\n- In plain terms: If you allow third parties to sell goods on your platform, you must first verify their identity, address, contact details, and business licenses, then add them to your registration records. After setting up these records, you must re-verify seller information at least every six months. You must also report seller details to market regulators and submit tax-related data quarterly. All product and transaction records must be retained for three years. Failure to comply with any of these requirements results in a mandatory rectification order; if ignored, fines ranging from 20,000 to 100,000 yuan apply.\n- Benefit: Legal regulations set specific obligations for platforms. The official wording states that platforms must require sellers to provide authentic identity, address, contact, and licensing information, then verify and register this data while maintaining updated records. This means sellers must submit their basic details and required permits before joining, which you must then confirm and log into a database. Periodic re-verification is also mandatory. The exact interval for re-verification is defined as “at least every six months” under relevant administrative rules. Additionally, you must submit seller identity data to market regulators and tax authorities, as required by tax administration laws. All product, service, and transaction data must be retained for no less than three years from the date each transaction concludes. Non-compliance triggers a rectification order; persistent violations incur fines of 20,000–100,000 yuan, while severe cases may lead to temporary suspension of operations and fines of 100,000–500,000 yuan. Tax reports must be submitted within the month following each quarter’s end, with identical penalties for late submissions nationwide.\n- Evidence grade: A\n- Notes: Sellers themselves must also register as market entities. Certain exceptions apply: individuals selling self-produced agricultural or handmade goods, or providing small-scale services that do not require permits, are exempt. The threshold for “small-scale” activities is set at an annual transaction volume of 100,000 yuan under current online trade regulations. Platforms also bear two additional responsibilities: clearly marking registered versus unregistered sellers, and prohibiting the removal of consumer reviews.\n- Sources: Standing Committee of the National People's Congress (2018). E-commerce Law (Articles 10, 27, 28, 31, 80). ; State Administration for Market Regulation of China (2021). State Administration for Market Regulation Regulation of China Order No. 37, Articles 8, 24, 25, 31). ; State Council of China (2025). Regulations on the submission of tax-related information for Internet platform companies (State Council of China Order No. 810, Articles 2, 3, 4, 10). ; State Taxation Administration of China (2025). Announcement on matters related to the submission of tax-related information by Internet platform companies (State Administration of Taxation Announcement No. 15 of 2025). \nEvidence A. Sellers themselves must also register as market entities. Certain exceptions apply: individuals selling self-produced agricultural or handmade goods, or providing small-scale services that do not require permits, are exempt. The threshold for “small-scale” activities is set at an annual transaction volume of 100,000 yuan under current online trade regulations. Platforms also bear two additional responsibilities: clearly marking registered versus unregistered sellers, and prohibiting the removal of consumer reviews.\nPossible trade-off: The source summarizes the return this way: “If you allow third parties to sell goods on your platform, you must first verify their identity, address, contact details, and business licenses, then add them to your registration records. After setting up these records, you must re-verify seller information at least every six months. You must also report seller details to market regulators and submit tax-related data quarterly. All product and transaction records must be retained for three years. Failure to comply with any of these requirements results in a mandatory rectification order; if ignored, fines ranging from 20,000 to 100,000 yuan apply.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2018). 电子商务法（第十、二十七、二十八、三十一、八十条）.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf8af050b81\n市场监管总局 (2021). 网络交易监督管理办法（市场监管总局令第 37 号，第八、二十四、二十五、三十一条）.: https://www.gov.cn/gongbao/content/2021/content_5602020.htm\n国务院 (2025). 互联网平台企业涉税信息报送规定（国务院令第 810 号，第二、三、四、十条）.: https://www.gov.cn/gongbao/2025/issue_12146/202507/content_7030983.html\n国家税务总局 (2025). 关于互联网平台企业报送涉税信息有关事项的公告（税务总局公告 2025 年第 15 号）.: https://www.gov.cn/zhengce/zhengceku/202506/content_7029727.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 26-006 · You must regulate user-generated content: moderation mechanisms, reporting portals, and immediate takedown plus reporting of illegal material ### 6. You must regulate user-generated content: moderation mechanisms, reporting portals, and immediate takedown plus reporting of illegal material\n\n- Cost: It costs money to hire moderators — this is the platform’s biggest ongoing expense. Reporting portals and records of every moderation action must be kept. The real challenge is that this work needs constant oversight; even a single day without it can lead to serious problems.\n- In plain terms: Platforms are legally responsible for any issues arising from user content. You must set up a full system: user registration, post and comment moderation, daily monitoring, and clear procedures for handling incidents. Place a prominent reporting link on your site. When illegal content is found, immediately stop its distribution, document everything, and report it to authorities. Failure to do so can result in fines ranging from 50,000 to 500,000 yuan, with even harsher penalties for serious violations.\n- Benefit: Regulations require platforms to “fulfill primary responsibility for managing user-generated content.” This means platforms must regulate everything users post. Specific requirements include establishing rules for registration, account management, post and comment moderation, page management, real-time monitoring, emergency response, and handling of misinformation and illegal networks. Every step — from registration and posting to daily checks and incident response — must be clearly documented. Platforms must also provide an easily accessible reporting link in a highly visible spot. Upon spotting illegal content, they must “immediately take necessary actions, preserve records, and report to authorities” as mandated by the Cybersecurity Law. Non-compliance brings warnings, mandatory corrections, and fines up to 500,000 yuan; repeat or severe violations can lead to fines up to 2 million yuan, suspension of operations, website or app shutdowns, or even revocation of business licenses. Individuals directly responsible may also face fines of 50,000–200,000 yuan nationwide.\n- Evidence grade: A\n- Notes: You don’t need to invent moderation rules from scratch — just follow existing ones. Article 15 of the Internet Information Service Management Regulations explicitly lists nine categories of prohibited content. For live-streaming platforms, three extra obligations apply: they must set up a dedicated content moderation system, be able to instantly cut off any ongoing stream (“immediate blocking” per law), and retain both stream content and logs for at least 60 days. The same retention period applies to recorded online performances.\n- Sources: Cyberspace Administration of China (2019). Provisions on the ecological governance of online information content (Cyberspace Administration Order No. 5, Articles 8, 9, 10, 16, 37). ; Standing Committee of the National People's Congress (2025). Cybersecurity Law (Amended in 2025, effective on January 1, 2026, Articles 49, 69). ; State Council of China (2000). Internet Information Services Management Measures (Articles 15, 16, 23). \nEvidence A. You don’t need to invent moderation rules from scratch — just follow existing ones. Article 15 of the Internet Information Service Management Regulations explicitly lists nine categories of prohibited content. For live-streaming platforms, three extra obligations apply: they must set up a dedicated content moderation system, be able to instantly cut off any ongoing stream (“immediate blocking” per law), and retain both stream content and logs for at least 60 days. The same retention period applies to recorded online performances.\nPossible trade-off: The source summarizes the return this way: “Platforms are legally responsible for any issues arising from user content. You must set up a full system: user registration, post and comment moderation, daily monitoring, and clear procedures for handling incidents. Place a prominent reporting link on your site. When illegal content is found, immediately stop its distribution, document everything, and report it to authorities. Failure to do so can result in fines ranging from 50,000 to 500,000 yuan, with even harsher penalties for serious violations.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家互联网信息办公室 (2019). 网络信息内容生态治理规定（网信办令第 5 号，第八、九、十、十六、三十七条）.: http://www.cac.gov.cn/2019-12/20/c_1578375159509309.htm\n全国人大常委会 (2025). 网络安全法（2025 年修正，2026 年 1 月 1 日施行，第四十九、六十九条）.: https://www.cac.gov.cn/2025-12/29/c_1768735112911946.htm\n国务院 (2000). 互联网信息服务管理办法（第十五、十六、二十三条）.: https://www.gov.cn/gongbao/content/2011/content_1860864.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 26-007 · Providing information publishing and instant messaging services requires users to provide authentic identity information ### 7. Providing information publishing and instant messaging services requires users to provide authentic identity information\n\n- Cost: Implementing a real-name verification system involves paying per-use fees for the verification channel. The service should be designed under the principle of “real names stored in the backend, nicknames displayed to users” — meaning the actual name is kept on file while users can choose any nickname they prefer on the interface.\n- In plain terms: If your website allows posting or chatting, you must collect users’ real identity details at sign-up. Those who refuse to provide such information cannot be allowed to use the service. The recommended approach is to store the real name in the backend and let users pick their own nickname; phone number verification is sufficient for this purpose. Failure to enforce real-name policies results in mandatory corrective orders. Persistent violations attract fines ranging from 50,000 to 500,000 yuan, and may even lead to site shutdowns.\n- Benefit: The law explicitly states: “Internet service providers offering network access, domain registration, telephone services, or information publishing and instant messaging must demand authentic identity data from users at the time of agreement signing or service activation. Users who fail to supply such data cannot be granted service access.” Non-compliance — whether by neglecting to request real names or by knowingly allowing unverified users to join — triggers corrective orders. Serious or repeated breaches incur fines of 50,000–500,000 yuan, suspension of operations, mandatory business rectification, closure of websites or apps, and revocation of business licenses. Individual responsible parties face additional penalties of 10,000–100,000 yuan. Live streaming platforms must follow the same “backend real names, frontend nicknames” model, using mobile phone numbers for verification. For live commerce specifically, stricter rules apply: verification must rely on official identification documents and the unified social credit code — the unique identifier printed on every business license nationwide.\n- Evidence grade: A\n- Notes: The article numbering has been updated. The Cybersecurity Law was amended in 2025 and took effect on 1 January 2026. The real-name provisions moved from Article 24 to Article 26, while related penalties shifted from Article 61 to Article 64; the wording itself remains unchanged. Any existing documentation still referencing the old article numbers must be updated accordingly.\n- Sources: Standing Committee of the National People's Congress (2025). Cybersecurity Law (Amended in 2025, effective on January 1, 2026, Articles 26, 64; 2016 text is Articles 24, 61). ; Cyberspace Administration of China (2016). Regulations on the Management of Internet Live Broadcasting Services (Articles 12, 16). ; Cyberspace Administration of China and seven other departments (2021). Measures for the Management of Online Live Broadcasting Marketing (Trial) (State Information Office [2021] No. 5, Article 8). \nEvidence A. The article numbering has been updated. The Cybersecurity Law was amended in 2025 and took effect on 1 January 2026. The real-name provisions moved from Article 24 to Article 26, while related penalties shifted from Article 61 to Article 64; the wording itself remains unchanged. Any existing documentation still referencing the old article numbers must be updated accordingly.\nPossible trade-off: The source summarizes the return this way: “If your website allows posting or chatting, you must collect users’ real identity details at sign-up. Those who refuse to provide such information cannot be allowed to use the service. The recommended approach is to store the real name in the backend and let users pick their own nickname; phone number verification is sufficient for this purpose. Failure to enforce real-name policies results in mandatory corrective orders. Persistent violations attract fines ranging from 50,000 to 500,000 yuan, and may even lead to site shutdowns.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2025). 网络安全法（2025 年修正，2026 年 1 月 1 日施行，第二十六、六十四条\n2016 年文本为第二十四、六十一条）.: https://www.cac.gov.cn/2025-12/29/c_1768735112911946.htm\n国家互联网信息办公室 (2016). 互联网直播服务管理规定（第十二、十六条）.: https://www.cac.gov.cn/2016-11/04/c_1119847629.htm\n国家网信办等七部门 (2021). 网络直播营销管理办法（试行）（国信办发文〔2021〕5 号，第八条）.: https://www.gov.cn/zhengce/zhengceku/2021-04/23/content_5601682.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 26-008 · No live streaming accounts may be created for anyone under 16; tipping limits are set by age group ### 8. No live streaming accounts may be created for anyone under 16; tipping limits are set by age group\n\n\n- Cost: There are no direct costs. The process simply requires adding two extra steps during registration and payment: first verify the user’s age, then confirm that a guardian has given consent.\n\n- In plain terms: People younger than 16 cannot sign up for a live streaming account on this platform. Those aged 16 or older must have their identity verified and must also obtain permission from a parent or other guardian. Tipping is restricted based on age: children under 8 are not allowed to tip at all; those aged 8–16 may tip only with guardian consent; and anyone over 16 may tip only with guardian consent or proof of income. If a minor spends money without a guardian’s approval, the guardian can request a refund, and a court is required to grant it. A total of 2020 such cases have been reported to date.\n\n- Benefit: The law clearly states that “online live streaming service providers must not offer account registration services to minors under 16; when providing such services to minors aged 16 or older, they must verify their identity and obtain consent from a parent or other guardian.” It also mandates “a dynamic verification mechanism for the real identity information of live streamers,” meaning platforms must be able to recheck a streamer’s identity at any time. Additionally, platforms must “reasonably limit the maximum amount a minor may spend per transaction and per day,” establishing spending caps based on age. Tipping rules are similarly tiered: “Tipping services must not be offered to minors under 8; for those aged 8–16, consent from a guardian is required; for those over 16, consent or proof of income is required.” Finally, if a minor lacking full legal capacity spends money without guardian approval, a court must return those funds to the guardian. Minors lacking full legal capacity are defined as those who cannot make independent decisions under the law.\n\n- Evidence grade: A\n\n- Notes: In any dispute involving refunds, rulings must favor the minor. The wording of this policy has changed over time. In 2022, four government agencies and the National Radio and Television Administration both stated that minors were completely prohibited from tipping. However, a new notice issued in April 2026 introduced age-based limits at 8 and 16 years old, without explicitly revoking earlier rules or explaining how they relate. Therefore, the claim that “minors are entirely barred from tipping” is no longer accurate.\n- Sources: Standing Committee of the National People's Congress (2020). Law on the Protection of Minors (Articles 74, 76). ; State Council of China (2023). Regulations on the Protection of Minors on the Internet (State Council of China Order No. 766, Article 31, Article 44). ; Secretariat of the Cyberspace Administration of China (2026). Notice on strengthening the standardized management of online live streaming rewards (Item 7). ; Supreme People's Court of China (2020). Guiding Opinions on Properly Trialing Certain Issues in Civil Cases Involving the New Coronavirus Epidemic in accordance with the Law (2) (Fafa [2020] No. 17, Article 9). \nEvidence A. In any dispute involving refunds, rulings must favor the minor. The wording of this policy has changed over time. In 2022, four government agencies and the National Radio and Television Administration both stated that minors were completely prohibited from tipping. However, a new notice issued in April 2026 introduced age-based limits at 8 and 16 years old, without explicitly revoking earlier rules or explaining how they relate. Therefore, the claim that “minors are entirely barred from tipping” is no longer accurate.\nPossible trade-off: The source summarizes the return this way: “People younger than 16 cannot sign up for a live streaming account on this platform. Those aged 16 or older must have their identity verified and must also obtain permission from a parent or other guardian. Tipping is restricted based on age: children under 8 are not allowed to tip at all; those aged 8–16 may tip only with guardian consent; and anyone over 16 may tip only with guardian consent or proof of income. If a minor spends money without a guardian’s approval, the guardian can request a refund, and a court is required to grant it. A total of 2020 such cases have been reported to date.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2020). 未成年人保护法（第七十四、七十六条）.: https://www.cac.gov.cn/2020-10/22/c_1604928959588622.htm\n国务院 (2023). 未成年人网络保护条例（国务院令第 766 号，第三十一、四十四条）.: https://www.gov.cn/gongbao/2023/issue_10806/202311/content_6913813.html\n中央网信办秘书局 (2026). 关于加强网络直播打赏规范管理的通知（第 7 项）.: https://www.cac.gov.cn/2026-04/13/c_1777815804150225.htm\n最高人民法院 (2020). 关于依法妥善审理涉新冠肺炎疫情民事案件若干问题的指导意见（二）（法发〔2020〕17 号，第九条）.: https://www.court.gov.cn/fabu/xiangqing/230181.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 26-009 · Respond promptly to infringement notices; restore content after 15 days if no response ### 9. Respond promptly to infringement notices; restore content after 15 days if no response\n\n- Cost: No cost involved. You must establish a fixed workflow: receive the notice, forward it to the seller, collect the seller’s defense arguments, and publicly disclose the final outcome. All steps must be documented.\n- In plain terms: If someone sends you an infringement notice with preliminary evidence, you must promptly delete, block, or remove the relevant content and forward the notice to the seller. Failing to act in time means you and the seller will be jointly liable for any additional losses incurred. After receiving the seller’s defense, forward it to the claimant and wait 15 days. If the claimant files no complaint or lawsuit during this period, you can restore the content.\n- Benefit: Rights holders are entitled to request e-commerce platforms to take necessary measures such as deleting, blocking, or removing links to infringing content, as well as terminating related transactions and services. Such notices must include preliminary evidence of infringement. Merely sending a generic statement is insufficient. Once a platform receives a valid notice, it must act promptly and forward the notice to the seller; failure to do so makes the platform jointly liable for any additional damages incurred. After a seller submits a defense, the platform must wait 15 days after forwarding the statement to the rights holder before lifting any measures, provided no complaint or lawsuit is filed. If a platform knows or should know of infringement yet fails to act, it will also bear joint liability with the seller. Regulatory authorities may also order the platform to make corrections within a set timeframe; failure to comply may result in fines ranging from 50,000 to 500,000 RMB for minor violations, and 500,000 to 2,000,000 RMB for serious cases. Conversely, if a party maliciously issues false notices causing losses to sellers, they must pay double the compensation owed (applies nationwide).\n- Evidence grade: A\n- Notes: If you operate a general website rather than a full e-commerce platform, you should follow the notice-and-takedown rules outlined in the Civil Code. The key difference lies in the waiting period after receiving a seller’s defense: the E-commerce Law specifies a mandatory 15-day window, while the Civil Code only requires a “reasonable timeframe.” Additionally, the E-commerce Law explicitly mandates that platforms disclose all received notices, seller defenses, and final resolutions to the public, as required under Article 44.\n- Sources: Standing Committee of the National People's Congress (2018). E-commerce Law (Articles 42, 43, 44, 45, 84). ; National People's Congress (2020). Civil Code (Article 1195, Article 1,196, Article 1,197). \nEvidence A. If you operate a general website rather than a full e-commerce platform, you should follow the notice-and-takedown rules outlined in the Civil Code. The key difference lies in the waiting period after receiving a seller’s defense: the E-commerce Law specifies a mandatory 15-day window, while the Civil Code only requires a “reasonable timeframe.” Additionally, the E-commerce Law explicitly mandates that platforms disclose all received notices, seller defenses, and final resolutions to the public, as required under Article 44.\nPossible trade-off: The source summarizes the return this way: “If someone sends you an infringement notice with preliminary evidence, you must promptly delete, block, or remove the relevant content and forward the notice to the seller. Failing to act in time means you and the seller will be jointly liable for any additional losses incurred. After receiving the seller’s defense, forward it to the claimant and wait 15 days. If the claimant files no complaint or lawsuit during this period, you can restore the content.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2018). 电子商务法（第四十二、四十三、四十四、四十五、八十四条）.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf8af050b81\n全国人大 (2020). 民法典（第一千一百九十五、一千一百九十六、一千一百九十七条）.: https://www.court.gov.cn/zixun/xiangqing/233181.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 26-010 · Personal information must not be casually transferred overseas; legal conditions and thresholds apply ### 10. Personal information must not be casually transferred overseas; legal conditions and thresholds apply\n\n\n- Cost: No cost involved. The simplest solution is to keep user data within China. If transfer overseas is unavoidable, follow standard contracts or obtain proper certification.\n\n- In plain terms: Transferring personal information of Chinese users to servers abroad constitutes a cross-border data transfer. Simply hosting servers overseas does not mean the data stays within China. There are four approved pathways for such transfers: a security assessment by the Cyberspace Administration, certification by authorized agencies, signing a standard contract, or compliance with other legal provisions. You must also disclose to users who receives their data, what it will be used for, and obtain their explicit consent for this specific purpose.\n\n- Benefit: To lawfully provide personal information to overseas entities — whether to foreign companies or foreign servers — at least one of four conditions must be met: passing a security assessment by the Cyberspace Administration; obtaining personal information protection certification; signing a standard contract drafted by the Cyberspace Administration; or meeting other requirements set by laws or administrative regulations. Additionally, you must inform users of the overseas recipient’s name, contact details, processing purpose, methods, and types of data involved, and obtain their separate consent. Threshold limits apply based on cumulative user counts. For most businesses not classified as critical information infrastructure operators, the exemption threshold is “fewer than 100,000 personal records (excluding sensitive information) transferred overseas in a calendar year.” Below this threshold, no assessment, contract, or certification is required. Between 100,000 and 1,000,000 records, a standard contract or certification is mandatory. For over 1,000,000 records, or when sensitive information of more than 10,000 individuals is involved, a formal security assessment is required (effective nationwide since March 2024).\n\n- Evidence grade: A\n\n- Notes: Hosting servers overseas does not equate to “data never leaving China.” If a user registers within China and their data is sent to foreign servers, this is still a cross-border transfer. Certain scenarios are exempt from assessment, certification, or standard contracts: cross-border shopping, shipping, or booking flights/hotels, provided these actions are necessary to fulfill a contract involving the user. Note also that user counts are calculated on a cumulative basis starting from January 1 of each year, not as a rolling 12-month period.\n- Sources: Standing Committee of the National People's Congress (2021). Personal Information Protection Law (Articles 38, 39, and 40). ; Cyberspace Administration of China (2024). Regulations on Promoting and Regulating Cross-Border Flows of Data (Cyberspace Administration Order No. 16, Third, Articles 4, 5, 7, and 8). ; Cyberspace Administration of China (2022). Data export security assessment methods (Cyberspace Administration Order No. 11, Article 4). \nEvidence A. Hosting servers overseas does not equate to “data never leaving China.” If a user registers within China and their data is sent to foreign servers, this is still a cross-border transfer. Certain scenarios are exempt from assessment, certification, or standard contracts: cross-border shopping, shipping, or booking flights/hotels, provided these actions are necessary to fulfill a contract involving the user. Note also that user counts are calculated on a cumulative basis starting from January 1 of each year, not as a rolling 12-month period.\nPossible trade-off: The source summarizes the return this way: “Transferring personal information of Chinese users to servers abroad constitutes a cross-border data transfer. Simply hosting servers overseas does not mean the data stays within China. There are four approved pathways for such transfers: a security assessment by the Cyberspace Administration, certification by authorized agencies, signing a standard contract, or compliance with other legal provisions. You must also disclose to users who receives their data, what it will be used for, and obtain their explicit consent for this specific purpose.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2021). 个人信息保护法（第三十八、三十九、四十条）.: https://www.spp.gov.cn/spp/fl/202108/t20210820_527244.shtml\n国家互联网信息办公室 (2024). 促进和规范数据跨境流动规定（网信办令第 16 号，第三、四、五、七、八条）.: https://www.gov.cn/gongbao/2024/issue_11366/202405/content_6954192.html\n国家互联网信息办公室 (2022). 数据出境安全评估办法（网信办令第 11 号，第四条）.: https://www.cac.gov.cn/2022-07/07/c_1658811536396503.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 26-011 · When picking a server, first consider how much downtime you can tolerate, then check whether there’s any support available, and only then compare prices. ### 11. When picking a server, first consider how much downtime you can tolerate, then check whether there’s any support available, and only then compare prices.\n\n\n- Cost: Cloud instances from major providers typically cost several hundred to several thousand yuan per month. VPS plans from smaller vendors start at just a few dozen yuan per month. A VPS is essentially a virtual mini‑server. Dedicated server hosting starts at several thousand yuan per year, and you must also purchase the hardware yourself.\n\n- In plain terms: The main difference among these three options isn’t price — it’s what resources you’ll have at hand when something goes wrong. Big providers offer registration pathways, publish their credentials, issue outage notices, and include compensation clauses in their contracts, so help is readily available. Smaller vendors may charge half as much, but they often over‑sell capacity, disappear without notice, or get cut off by upstream providers; in such cases you won’t know who to turn to. For static websites that contain no user data, a cheap VPS costing just a few dozen yuan is perfectly adequate.\n\n- Benefit: Again, the key distinction isn’t price but the support you can rely on during an emergency. Major cloud providers provide registration channels, disclose their qualifications, announce any outages, and guarantee compensation under their contracts, ensuring you can get assistance when needed. Smaller vendors can offer prices roughly half of those rates, yet when they over‑sell resources, shut down unexpectedly, or lose upstream connectivity, you have no recourse. Therefore, before negotiating a price, verify whether the vendor holds a valid value‑added telecommunications license via the Ministry of Industry and Information Technology database. Dedicated server hosting only makes sense if two conditions are met: the bandwidth or hardware costs are noticeably lower, and you have in‑house staff capable of managing the server. For static sites without user data, the cheapest VPS is sufficient; for sites that handle user registrations and transactions, choose a cloud instance that offers elastic scaling and snapshot backups, and store those backups in at least two separate locations.\n\n- Evidence grade: C\n\n- Notes: This entry is a guideline rather than a piece of evidence. The only verifiable item within it is the vendor’s licensing status. To save money, cut costs on configuration and bandwidth rather than on ensuring proper licensing.\n- Sources: author’s experience, no direct documentation; see Section 4 of this section for statutory requirements for service provider qualifications and filing, see Section 11, Section 16 for log retention for 6 months and level protection obligations\nEvidence C. This entry is a guideline rather than a piece of evidence. The only verifiable item within it is the vendor’s licensing status. To save money, cut costs on configuration and bandwidth rather than on ensuring proper licensing.\nPossible trade-off: The source summarizes the return this way: “The main difference among these three options isn’t price — it’s what resources you’ll have at hand when something goes wrong. Big providers offer registration pathways, publish their credentials, issue outage notices, and include compensation clauses in their contracts, so help is readily available. Smaller vendors may charge half as much, but they often over‑sell capacity, disappear without notice, or get cut off by upstream providers; in such cases you won’t know who to turn to. For static websites that contain no user data, a cheap VPS costing just a few dozen yuan is perfectly adequate.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 作者经验，无直接文献\n服务商资质与备案的法定要求见本节第 4 条，日志留存 6 个月和等级保护义务见第 11 节第 16 条\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/26-%E5%81%9A%E4%B8%80%E4%B8%AA%E7%BD%91%E7%AB%99%E6%88%96%E5%B9%B3%E5%8F%B0.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 27-001 · Starting daily folic acid supplementation at 0.4 mg before pregnancy and continuing through the first trimester ### 1. Starting daily folic acid supplementation at 0.4 mg before pregnancy and continuing through the first trimester\n\n- Cost: A bottle costs only a few dozen yuan. Rural women receive it for free through the national folic acid supplementation program. The real challenge is remembering to take one pill every day.\n- In plain terms: Taking one folic acid pill daily before and during early pregnancy can cut the risk of neural tube defects in babies by roughly 70%. These defects include conditions like anencephaly and spina bifida. For women who’ve already had a child with such a defect, this regimen reduces the likelihood of a repeat occurrence to about one third of the original risk.\n- Benefit: A Cochrane systematic review pooled data from 5 trials involving 6,708 deliveries, rating the evidence as high quality. Daily folic acid intake before and during pregnancy lowered the relative risk of fetal neural tube defects to 0.31 (95% CI 0.17–0.58), a reduction of roughly 70%. For women with a prior child affected by neural tube defects, the relative risk dropped to 0.34 (95% CI 0.18–0.64), equating to a one third reduction in risk. No difference in effectiveness was observed between 0.4 mg and higher doses, nor between folic acid alone and multivitamin supplements.\n- Evidence grade: A\n- Notes: The key point is to start taking folic acid *before* pregnancy. A fetus’s neural tube closes within 28 days of conception; by the time a pregnancy is detected, most of this window has already passed. Therefore, if you’re planning to conceive, begin supplementation three months in advance. The same review found no clear evidence that folic acid prevents cleft lip and palate, congenital heart disease, or miscarriage — so don’t expect it to address these issues.\n- Sources:De-Regil LM, Peña-Rosas JP, Fernández-Gaxiola AC, Rayco-Solon P (2015). Effects and safety of periconceptional oral folate supplementation for preventing birth defects. Cochrane Database of Systematic Reviews, (12), CD007950. \nEvidence A. The key point is to start taking folic acid *before* pregnancy. A fetus’s neural tube closes within 28 days of conception; by the time a pregnancy is detected, most of this window has already passed. Therefore, if you’re planning to conceive, begin supplementation three months in advance. The same review found no clear evidence that folic acid prevents cleft lip and palate, congenital heart disease, or miscarriage — so don’t expect it to address these issues.\nPossible trade-off: The source summarizes the return this way: “Taking one folic acid pill daily before and during early pregnancy can cut the risk of neural tube defects in babies by roughly 70%. These defects include conditions like anencephaly and spina bifida. For women who’ve already had a child with such a defect, this regimen reduces the likelihood of a repeat occurrence to about one third of the original risk.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: De-Regil LM, Peña-Rosas JP, Fernández-Gaxiola AC, Rayco-Solon P (2015). Effects and safety of periconceptional oral folate supplementation for preventing birth defects. Cochrane Database of Systematic Reviews, (12), CD007950.: https://doi.org/10.1002/14651858.CD007950.pub3\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 27-002 · Register for the Maternal and Child Health Handbook at a community health center before 13 weeks of pregnancy to claim free prenatal checkups ### 2. Register for the Maternal and Child Health Handbook at a community health center before 13 weeks of pregnancy to claim free prenatal checkups\n\n- Cost: No cost at all — this is part of the national basic public health service program. You’ll need to make several visits based on your gestational age.\n- In plain terms: You are entitled to at least five free prenatal checkups during pregnancy, plus home visits after delivery and a 42-day postpartum checkup, all paid for by the state. To access these services, you must register for the Maternal and Child Health Handbook at a community health center before 13 weeks of gestation. Failing to do so means you lose out on all these free services.\n- Benefit: The third edition of the National Basic Public Health Service Standards outlines specific maternal health management services available to all permanent residents who are pregnant. These include one health checkup in early pregnancy, two in mid-pregnancy, two in late pregnancy, one postpartum home visit, and one 42-day postpartum checkup. Registration for the handbook must be completed before 13 weeks of pregnancy, at which point your first prenatal checkup will also be scheduled. The two mid-pregnancy checkups occur between 16–20 weeks and 21–24 weeks respectively, while the two late-pregnancy checkups are scheduled for 28–36 weeks and 37–40 weeks. Local service lists also include a full set of initial lab tests and postpartum depression screening as part of these free services.\n- Evidence grade: A\n- Notes: These five free checkups represent the minimum number of services provided; they do not cover all possible prenatal tests. Depending on your individual health needs, your doctor may recommend additional ultrasounds, blood glucose tests, or fetal heart rate monitoring, all of which will incur extra costs. Registering for the handbook as early as possible also allows for earlier assessment of your pregnancy risk level. This risk grading system categorizes pregnant women based on their individual risk factors, ensuring those identified as high-risk receive timely care at specialized medical facilities. Even if you live in a different district than your registered household location, you can still register at your current place of residence — there is no requirement to return to your place of household registration.\n- Sources: National Health and Family Planning Commission (2017). National Basic Public Health Service Standards (Third Edition). ; Jingjiang Municipal People's Government. National Basic Public Health Service Project - Maternal Health Management Service (Local service list is public). \nEvidence A. These five free checkups represent the minimum number of services provided; they do not cover all possible prenatal tests. Depending on your individual health needs, your doctor may recommend additional ultrasounds, blood glucose tests, or fetal heart rate monitoring, all of which will incur extra costs. Registering for the handbook as early as possible also allows for earlier assessment of your pregnancy risk level. This risk grading system categorizes pregnant women based on their individual risk factors, ensuring those identified as high-risk receive timely care at specialized medical facilities. Even if you live in a different district than your registered household location, you can still register at your current place of residence — there is no requirement to return to your place of household registration.\nPossible trade-off: The source summarizes the return this way: “You are entitled to at least five free prenatal checkups during pregnancy, plus home visits after delivery and a 42-day postpartum checkup, all paid for by the state. To access these services, you must register for the Maternal and Child Health Handbook at a community health center before 13 weeks of gestation. Failing to do so means you lose out on all these free services.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家卫生计生委 (2017). 国家基本公共卫生服务规范（第三版）.: https://www.nhc.gov.cn/ewebeditor/uploadfile/2017/04/20170417104506514.pdf\n靖江市人民政府. 国家基本公共卫生服务项目——孕产妇健康管理服务（地方服务清单公开）.: https://www.jingjiang.gov.cn/xxgk/zdlyxxgk/wsjk/art/2023/art_383017a2e7794892bc772bfbe042f379.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 27-003 · Getting tested for HIV, syphilis, and hepatitis B during the first prenatal visit — free prevention options available ### 3. Getting tested for HIV, syphilis, and hepatitis B during the first prenatal visit — free prevention options available\n\n- Cost: No cost involved; the maternal and infant transmission prevention program provides these tests at no charge.\n- In plain terms: During your very first prenatal checkup, you can get tested for HIV, syphilis, and hepatitis B at no personal expense. Even if results show a positive diagnosis, there are still effective ways to prevent transmission to your baby. The government offers free medication and treatment plans to block the spread of these infections from mother to child — this is known as maternal and infant transmission prevention.\n- Benefit: Maternal and infant transmission is how infections pass from a mother to her unborn or newborn child. The “Work Specifications for Preventing Maternal and Infant Transmission of HIV, Syphilis, and Hepatitis B (2020 Edition)” mandates that during early pregnancy or at the first prenatal visit, healthcare providers must share relevant information and “offer appropriate, standardized free testing” — meaning these three tests are completely free. Follow-up counseling and referrals are also provided based on test results. A positive diagnosis is not a dead end: Article 44 of the “Regulations on HIV/AIDS Prevention and Control” guarantees free treatment and counseling for pregnant women living with HIV to prevent transmission to their babies. Article 43 further requires that such women receive services including transmission prevention, treatment, postpartum home visits, infant follow-ups, and testing. For mothers who test positive for hepatitis B surface antigen, newborns receive both hepatitis B vaccine and hepatitis B immunoglobulin at birth (see Section 20, Item 2).\n- Evidence grade: A\n- Notes: Early testing is especially valuable for these three conditions, as both prevention and treatment require sufficient time to be effective. Article 3 of the “Regulations on HIV/AIDS Prevention and Control” also states that “no entity or individual may discriminate against people living with HIV/AIDS, AIDS patients, or their family members”; their legal rights related to marriage, employment, medical care, and education are fully protected by law. General prevention measures and routine testing are covered in Section 1, while post-exposure prophylaxis after high-risk behaviors is detailed in Section 13.\n- Sources: General Office of National Health Commission of China (NHC) (2020). Standards for preventing mother-to-child transmission of AIDS, syphilis and hepatitis B (2020 edition). (Reprinted by the Health Commission of the Xinjiang Uygur Autonomous Region); State Council of China (2006). Regulations on the Prevention and Control of AIDS (Articles 43, 44).\nEvidence A. Early testing is especially valuable for these three conditions, as both prevention and treatment require sufficient time to be effective. Article 3 of the “Regulations on HIV/AIDS Prevention and Control” also states that “no entity or individual may discriminate against people living with HIV/AIDS, AIDS patients, or their family members”; their legal rights related to marriage, employment, medical care, and education are fully protected by law. General prevention measures and routine testing are covered in Section 1, while post-exposure prophylaxis after high-risk behaviors is detailed in Section 13.\nPossible trade-off: The source summarizes the return this way: “During your very first prenatal checkup, you can get tested for HIV, syphilis, and hepatitis B at no personal expense. Even if results show a positive diagnosis, there are still effective ways to prevent transmission to your baby. The government offers free medication and treatment plans to block the spread of these infections from mother to child — this is known as maternal and infant transmission prevention.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家卫生健康委办公厅 (2020). 预防艾滋病、梅毒和乙肝母婴传播工作规范（2020 年版）.: https://wjw.xinjiang.gov.cn/hfpc/zhgl6/202012/08b7de496f0b40e586d4b99d00cf79c4.shtml\n国务院 (2006). 艾滋病防治条例（第四十三、四十四条）.: https://wjw.beijing.gov.cn/zwgk_20040/zcwj2022/flfg/202304/t20230408_2992986.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 27-004 · No smoking or drinking at all throughout pregnancy — and no one else in the house should smoke either ### 4. No smoking or drinking at all throughout pregnancy — and no one else in the house should smoke either\n\n- Cost: There’s no cost at all; in fact, it saves money on cigarettes and alcohol. The real challenge is getting everyone living in the same house to quit alongside the pregnant woman.\n- In plain terms: Smoking during pregnancy raises the chances of premature birth, a baby being born underweight, and cleft lip or palate. It also doubles the risk of abnormal bleeding during pregnancy and childbirth, and increases the risk of sudden infant death syndrome. Secondhand smoke from anyone smoking indoors counts just the same. It is never too late to quit, no matter when you start.\n- Benefit: According to the U.S. Centers for Disease Control and Prevention, smoking during pregnancy can result in babies being “born at full term but still underweight” and “more likely to be born prematurely.” It “doubles the risk of abnormal bleeding during pregnancy and childbirth,” raises the risk of birth defects such as cleft lip and palate, and “damages the developing lungs and brain of the fetus, with effects lasting into childhood.” Babies born to mothers who smoke during pregnancy, as well as infants exposed to smoke after birth, face a higher risk of sudden infant death syndrome. Official guidance states that “it is best to quit smoking before getting pregnant, but quitting while already pregnant still provides benefits,” and “it is never too late to quit.”\n- Evidence grade: A\n- Notes: Secondhand smoke from anyone smoking indoors is just as harmful to the fetus as direct smoking. Therefore, this rule applies to the whole household, not just the pregnant woman. The same principle holds true for alcohol: there is no known safe level of alcohol consumption during pregnancy, so the safest approach is to avoid it entirely. The impact of smoking and drinking on the health of adults themselves is covered in Section 2.\n- Sources:Centers for Disease Control and Prevention. Smoking During Pregnancy. \nEvidence A. Secondhand smoke from anyone smoking indoors is just as harmful to the fetus as direct smoking. Therefore, this rule applies to the whole household, not just the pregnant woman. The same principle holds true for alcohol: there is no known safe level of alcohol consumption during pregnancy, so the safest approach is to avoid it entirely. The impact of smoking and drinking on the health of adults themselves is covered in Section 2.\nPossible trade-off: The source summarizes the return this way: “Smoking during pregnancy raises the chances of premature birth, a baby being born underweight, and cleft lip or palate. It also doubles the risk of abnormal bleeding during pregnancy and childbirth, and increases the risk of sudden infant death syndrome. Secondhand smoke from anyone smoking indoors counts just the same. It is never too late to quit, no matter when you start.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Centers for Disease Control and Prevention. Smoking During Pregnancy.: https://www.cdc.gov/tobacco/campaign/tips/diseases/pregnancy.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 27-005 · For women at high risk of preeclampsia, start taking one low-dose aspirin tablet daily after week 12 of pregnancy ### 5. For women at high risk of preeclampsia, start taking one low-dose aspirin tablet daily after week 12 of pregnancy\n\n- Cost: A few dozen yuan. One tablet per day must be taken until delivery. The hard part is remembering to take it every single day.\n- In plain terms: Preeclampsia is a type of high blood pressure that occurs during pregnancy. Women falling into any of these six categories are at high risk: those who had preeclampsia in a previous pregnancy, women carrying multiples, women with chronic hypertension, women with diabetes prior to pregnancy, women with kidney disease, and women with autoimmune diseases. For these women, taking one low-dose aspirin tablet daily starting at week 12 can reduce the risk of preeclampsia by roughly 15%, the risk of premature birth by about 20%, and the risk of perinatal death by nearly 20%. Women not in these categories should not take it on their own.\n- Benefit: The US Preventive Services Task Force gives this a Grade B recommendation: for women at high risk of preeclampsia, taking low-dose aspirin (81 mg per day) after week 12 of pregnancy can help prevent the condition. Preeclampsia is a hypertensive disorder unique to pregnancy. Results from multiple studies combined show the following outcomes, with 95% confidence intervals provided as ranges of reliability. The relative risk of preeclampsia drops to 0.85 (95% CI: 0.75 to 0.95, based on 16 studies), a reduction of roughly 15%. The relative risk of premature birth is 0.80 (95% CI: 0.67 to 0.95, based on 13 studies), a drop of about 20%. The relative risk of perinatal death — death occurring around the time of childbirth — is 0.79 (95% CI: 0.66 to 0.96, based on 11 studies), a reduction of roughly 21%. The relative risk of small-for-gestational-age infants or intrauterine growth restriction is 0.82 (95% CI: 0.68 to 0.99, based on 16 studies), a decrease of around 18%, meaning fetuses are less likely to be smaller than expected for their gestational age.\n- Evidence grade: A\n- Notes: The groups considered high risk include women who had preeclampsia in a prior pregnancy, those carrying twins or multiples, women with chronic hypertension, women with type 1 or type 2 diabetes prior to pregnancy, women with kidney disease, and women with autoimmune diseases such as systemic lupus erythematosus or antiphospholipid syndrome. Women not in these groups should not take aspirin on their own. This medication requires a doctor’s prescription; be sure to share your full medical history during prenatal checkups so your doctor can make an appropriate assessment. Most low-dose aspirin tablets sold in China are 100 mg enteric-coated tablets, and they must be taken strictly as directed by your doctor.\n- Sources:US Preventive Services Task Force (2021). Aspirin Use to Prevent Preeclampsia and Related Morbidity and Mortality: Preventive Medication. \nEvidence A. The groups considered high risk include women who had preeclampsia in a prior pregnancy, those carrying twins or multiples, women with chronic hypertension, women with type 1 or type 2 diabetes prior to pregnancy, women with kidney disease, and women with autoimmune diseases such as systemic lupus erythematosus or antiphospholipid syndrome. Women not in these groups should not take aspirin on their own. This medication requires a doctor’s prescription; be sure to share your full medical history during prenatal checkups so your doctor can make an appropriate assessment. Most low-dose aspirin tablets sold in China are 100 mg enteric-coated tablets, and they must be taken strictly as directed by your doctor.\nPossible trade-off: The source summarizes the return this way: “Preeclampsia is a type of high blood pressure that occurs during pregnancy. Women falling into any of these six categories are at high risk: those who had preeclampsia in a previous pregnancy, women carrying multiples, women with chronic hypertension, women with diabetes prior to pregnancy, women with kidney disease, and women with autoimmune diseases. For these women, taking one low-dose aspirin tablet daily starting at week 12 can reduce the risk of preeclampsia by roughly 15%, the risk of premature birth by about 20%, and the risk of perinatal death by nearly 20%. Women not in these categories should not take it on their own.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: US Preventive Services Task Force (2021). Aspirin Use to Prevent Preeclampsia and Related Morbidity and Mortality: Preventive Medication.: https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/low-dose-aspirin-use-for-the-prevention-of-morbidity-and-mortality-from-preeclampsia-preventive-medication\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 27-006 · Get screened for gestational diabetes at 24 weeks of gestation or later — don’t mind drinking the sugary solution ### 6. Get screened for gestational diabetes at 24 weeks of gestation or later — don’t mind drinking the sugary solution\n\n\n- Cost: Several tens to over a hundred yuan. You must fast beforehand, and several blood draws will take up half a morning.\n- In plain terms: Gestational diabetes is high blood sugar that appears only during pregnancy. At 24 weeks or later, spending half a morning drinking a sugary solution and having several blood tests can detect it. Skipping this test raises the risks of having a macrosomic baby, difficult labor, cesarean delivery, preeclampsia, and neonatal hypoglycemia.\n- Benefit: The U.S. Preventive Services Task Force recommends screening for gestational diabetes at 24 weeks or later for asymptomatic pregnant women — those who feel no symptoms at all. Gestational diabetes is high blood sugar that appears only during pregnancy. This single screening test should be done at 24 weeks or later. The Task Force concluded that current evidence does not show any clear benefits or harms from screening before 24 weeks (Grade I). Untreated gestational diabetes increases the risks of macrosomia, difficult labor, cesarean delivery, preeclampsia, and neonatal hypoglycemia.\n- Evidence grade: A\n- Notes: Most women diagnosed with gestational diabetes can control their blood sugar through diet and exercise alone; only a minority need insulin injections. Don’t skip this test out of fear of being told you need insulin. After giving birth, you must get another blood sugar test — women who’ve had gestational diabetes face a significantly higher risk of developing type 2 diabetes later on.\n- Sources:US Preventive Services Task Force (2021). Gestational Diabetes: Screening. \nEvidence A. Most women diagnosed with gestational diabetes can control their blood sugar through diet and exercise alone; only a minority need insulin injections. Don’t skip this test out of fear of being told you need insulin. After giving birth, you must get another blood sugar test — women who’ve had gestational diabetes face a significantly higher risk of developing type 2 diabetes later on.\nPossible trade-off: The source summarizes the return this way: “Gestational diabetes is high blood sugar that appears only during pregnancy. At 24 weeks or later, spending half a morning drinking a sugary solution and having several blood tests can detect it. Skipping this test raises the risks of having a macrosomic baby, difficult labor, cesarean delivery, preeclampsia, and neonatal hypoglycemia.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: US Preventive Services Task Force (2021). Gestational Diabetes: Screening.: https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/gestational-diabetes-screening\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 27-007 · Memorize this “go to the hospital immediately” checklist — it applies throughout pregnancy and the first year after childbirth ### 7. Memorize this “go to the hospital immediately” checklist — it applies throughout pregnancy and the first year after childbirth\n\n- Cost: No cost at all. It takes just five minutes to memorize, and it’s a good idea to share it with anyone living in the same household.\n- In plain terms: If any of the following symptoms appear, head to the hospital on the same day — do not wait until the next morning. Persistent or worsening headaches, changes in vision, fever reaching 38°C. Severe swelling of the hands or face, trouble breathing, chest pain or a rapid heartbeat. Unrelenting severe abdominal pain, no fetal movement or a noticeable drop in fetal movement. Vaginal bleeding or fluid leakage. Swelling, pain and redness in one arm or leg. Thoughts of harming yourself or your baby. The full list is included in the Benefits section below. These guidelines apply equally in the first year after childbirth.\n- Benefit: These are all emergency warning signs during pregnancy and postpartum listed by the US Centers for Disease Control and Prevention. Persistent or worsening headaches, dizziness or fainting, changes in vision, a body temperature of 38°C or higher. Severe swelling of the hands or face, thoughts of harming yourself or your baby. Difficulty breathing, chest pain or a rapid heartbeat. Severe nausea and vomiting, unrelenting severe abdominal pain. Absence or significant reduction of fetal movement during pregnancy, vaginal bleeding or fluid leakage during pregnancy or postpartum. Abnormal vaginal bleeding or discharge after childbirth. Severe swelling, redness and pain in one arm or leg. None of these issues disappear after the postpartum recovery period — they can all occur within the first year after childbirth.\n- Evidence grade: A\n- Notes: This checklist serves to clearly distinguish between situations where you can wait a little longer and those that demand immediate medical attention. Headaches paired with blurred vision and upper abdominal pain are typical signs of preeclampsia, a form of pregnancy-related hypertension. Swelling and pain in one lower leg often indicates deep vein thrombosis (see Section 13). According to the World Health Organization, severe postpartum hemorrhage can be fatal to a healthy woman within just a few hours. If any of these symptoms appear, go to the hospital right away — do not delay by waiting at home overnight.\n- Sources:Centers for Disease Control and Prevention. Hear Her — Urgent Maternal Warning Signs. ; World Health Organization. Maternal mortality fact sheet. \nEvidence A. This checklist serves to clearly distinguish between situations where you can wait a little longer and those that demand immediate medical attention. Headaches paired with blurred vision and upper abdominal pain are typical signs of preeclampsia, a form of pregnancy-related hypertension. Swelling and pain in one lower leg often indicates deep vein thrombosis (see Section 13). According to the World Health Organization, severe postpartum hemorrhage can be fatal to a healthy woman within just a few hours. If any of these symptoms appear, go to the hospital right away — do not delay by waiting at home overnight.\nPossible trade-off: The source summarizes the return this way: “If any of the following symptoms appear, head to the hospital on the same day — do not wait until the next morning. Persistent or worsening headaches, changes in vision, fever reaching 38°C. Severe swelling of the hands or face, trouble breathing, chest pain or a rapid heartbeat. Unrelenting severe abdominal pain, no fetal movement or a noticeable drop in fetal movement. Vaginal bleeding or fluid leakage. Swelling, pain and redness in one arm or leg. Thoughts of harming yourself or your baby. The full list is included in the Benefits section below. These guidelines apply equally in the first year after childbirth.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Centers for Disease Control and Prevention. Hear Her — Urgent Maternal Warning Signs.: https://www.cdc.gov/hearher/maternal-warning-signs/index.html\nWorld Health Organization. Maternal mortality fact sheet.: https://www.who.int/news-room/fact-sheets/detail/maternal-mortality\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 27-008 · If your water breaks, lie down flat, elevate your hips, and call 120 — don’t walk around or take a shower ### 8. If your water breaks, lie down flat, elevate your hips, and call 120 — don’t walk around or take a shower\n\n\n- Cost: No cost at all \n- In plain terms: If your water breaks, there’s no time to calmly gather your things and head out. The right thing to do is lie down right where you are, raise your hips, and call 120 immediately. Walking around while standing up causes amniotic fluid to leak even faster, and the umbilical cord can be pulled out along with it. This is a life-threatening emergency for the baby. \n- Benefit: This is exactly what the Beijing Municipal Health Commission recommends: “Immediately lie down flat to prevent further loss of amniotic fluid,” “Do not walk around casually,” and “Call emergency services at 120 right away.” While waiting for help, inform family members so they can bring necessary items to the hospital. Medical sources further explain why this is essential: when a person stands, amniotic fluid drains much more quickly, increasing the risk of umbilical cord prolapse — a critical emergency for the fetus. Therefore, lying down and elevating the hips is crucial; a left-side lying position is ideal. \n- Evidence grade: B \n- Notes: The three main signs of impending labor are regular contractions, vaginal bleeding, and water breaking. With the first two, you can still prepare calmly, but water breaking demands immediate action: lie down and call for help. Common mistakes include showering, squatting on the toilet, or driving yourself to the hospital. Be sure to note the exact time water broke and its color; tell the doctor if it appears yellow-green or contains meconium, as this indicates fetal distress and oxygen deprivation. If you also experience regular contractions, a marked drop in fetal movement, fever, or chills, emphasize that this is a true emergency.\n- Sources: Beijing Municipal Health Commission. Weekly first aid topic: What should expectant mothers do if their amniotic fluid breaks prematurely? ; Beijing Shunyi District Maternal and Child Health Hospital. What should I do if my water breaks at home in late pregnancy? \nEvidence B. The three main signs of impending labor are regular contractions, vaginal bleeding, and water breaking. With the first two, you can still prepare calmly, but water breaking demands immediate action: lie down and call for help. Common mistakes include showering, squatting on the toilet, or driving yourself to the hospital. Be sure to note the exact time water broke and its color; tell the doctor if it appears yellow-green or contains meconium, as this indicates fetal distress and oxygen deprivation. If you also experience regular contractions, a marked drop in fetal movement, fever, or chills, emphasize that this is a true emergency.\nPossible trade-off: The source summarizes the return this way: “If your water breaks, there’s no time to calmly gather your things and head out. The right thing to do is lie down right where you are, raise your hips, and call 120 immediately. Walking around while standing up causes amniotic fluid to leak even faster, and the umbilical cord can be pulled out along with it. This is a life-threatening emergency for the baby.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 北京市卫生健康委员会. 每周急救话题：准妈妈羊水早破怎样办？: https://wjw.beijing.gov.cn/bmfw_20143/jkzs/jzjj/202001/t20200115_1575632.html\n北京市顺义区妇幼保健院. 孕晚期在家破水怎么办？: https://www.bch-syfy.cn/Html/News/Articles/9453.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 27-009 · Ask for labor analgesia — it does not raise the risk of C-section ### 9. Ask for labor analgesia — it does not raise the risk of C-section \n\n- Cost: Several hundred to over 1,000 yuan; prices vary by region. Be sure to ask the hospital and anesthesiology department in advance whether this service is available. The main hurdle is simply bringing it up yourself. \n- In plain terms: Labor analgesia involves injecting anesthetic into the lower back to dull the pain of childbirth. It works far better than other pain‑relief options and does not make a C-section more likely. The claim that “it causes lifelong back pain” is also unfounded. Nowadays it is offered as a separate charge, so hospitals are more willing to provide it. \n- Benefit: A Cochrane systematic review found that epidural analgesia is more effective than non‑epidural methods at reducing labor pain and improving maternal satisfaction. Labor analgesia uses exactly this technique. The same review states that epidural analgesia has no effect on the risk of C-section or long‑term back pain. Instrumental delivery — using tools to assist birth — shows no increased incidence in studies published after 2005. Starting in 2024, the National Healthcare Security Administration introduced separate pricing categories for “labor analgesia,” “doula‑assisted childbirth,” and “family‑member labor support,” precisely because previously there were no dedicated rates to motivate hospitals to offer these services. \n- Evidence grade: A \n- Notes: Both popular myths — “epidural analgesia causes lifelong back pain” and “it makes a C-section more likely” — lack any scientific basis. Cochrane’s comparison of epidural analgesia with other pain‑relief methods confirms it has no impact on C‑section risk or chronic back problems. Real side effects may include low blood pressure, fever, weak legs, difficulty urinating, longer first‑ and second‑stage labor, and a higher need for oxytocin. The decision to use it is yours; don’t let unfounded rumors deter you. Availability also depends on whether the hospital has an anesthesiologist on duty 24/7 — be sure to ask during prenatal visits.\n- Sources:Anim-Somuah M, Smyth RMD, Cyna AM, Cuthbert A (2018). Epidural versus non-epidural or no analgesia for pain management in labor. Cochrane Database of Systematic Reviews, (5), CD000331. ; National Medical Security Administration (2024). Reconstructing obstetric service price projects to help build a childbirth-friendly society. \nEvidence A. Both popular myths — “epidural analgesia causes lifelong back pain” and “it makes a C-section more likely” — lack any scientific basis. Cochrane’s comparison of epidural analgesia with other pain‑relief methods confirms it has no impact on C‑section risk or chronic back problems. Real side effects may include low blood pressure, fever, weak legs, difficulty urinating, longer first‑ and second‑stage labor, and a higher need for oxytocin. The decision to use it is yours; don’t let unfounded rumors deter you. Availability also depends on whether the hospital has an anesthesiologist on duty 24/7 — be sure to ask during prenatal visits.\nPossible trade-off: The source summarizes the return this way: “Labor analgesia involves injecting anesthetic into the lower back to dull the pain of childbirth. It works far better than other pain‑relief options and does not make a C-section more likely. The claim that “it causes lifelong back pain” is also unfounded. Nowadays it is offered as a separate charge, so hospitals are more willing to provide it.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Anim-Somuah M, Smyth RMD, Cyna AM, Cuthbert A (2018). Epidural versus non-epidural or no analgesia for pain management in labour. Cochrane Database of Systematic Reviews, (5), CD000331.: https://doi.org/10.1002/14651858.CD000331.pub4\n国家医疗保障局 (2024). 重构产科服务价格项目 助力构建生育友好型社会.: https://www.gov.cn/zhengce/202406/content_6957553.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 27-010 · Don’t request a C-section without medical indication, and avoid scheduling one just to pick a “lucky” date ### 10. Don’t request a C-section without medical indication, and avoid scheduling one just to pick a “lucky” date \n\n- Cost: No direct cost. The real challenge is resisting pressure from family members. \n- In plain terms: According to the World Health Organization, once the C-section rate in a region exceeds 10%, further reductions in maternal and neonatal mortality become unlikely. When a C-section is medically necessary, it must be performed. However, opting for one solely to choose a favorable date or to avoid labor pain means undergoing a major abdominal operation for no real reason. \n- Benefit: A 2015 WHO statement notes that when C-section rates rise to roughly 10% in a population, maternal and neonatal deaths decline. Beyond that threshold, there is no evidence of additional mortality benefits. WHO also stresses that every effort should be made to provide C-sections to women who truly need them, rather than aiming for a specific percentage target. \n- Evidence grade: A \n- Notes: This guidance does not oppose C-sections. When medically warranted, they are life-saving procedures and should be performed without hesitation. What it discourages is undergoing a C-section when there is no medical need—such as to avoid labor pain, to pick an auspicious date, or to influence a child’s future age for school enrollment. The trade-offs are significant: C-sections are major abdominal surgeries with slower recovery times, and they increase risks of placenta previa, placenta accreta, and uterine rupture in subsequent pregnancies—factors that may affect a woman’s decision to have more children.\n- Sources:World Health Organization (2015). WHO Statement on Caesarean Section Rates (WHO/RHR/15.02). \nEvidence A. This guidance does not oppose C-sections. When medically warranted, they are life-saving procedures and should be performed without hesitation. What it discourages is undergoing a C-section when there is no medical need—such as to avoid labor pain, to pick an auspicious date, or to influence a child’s future age for school enrollment. The trade-offs are significant: C-sections are major abdominal surgeries with slower recovery times, and they increase risks of placenta previa, placenta accreta, and uterine rupture in subsequent pregnancies—factors that may affect a woman’s decision to have more children.\nPossible trade-off: The source summarizes the return this way: “According to the World Health Organization, once the C-section rate in a region exceeds 10%, further reductions in maternal and neonatal mortality become unlikely. When a C-section is medically necessary, it must be performed. However, opting for one solely to choose a favorable date or to avoid labor pain means undergoing a major abdominal operation for no real reason.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: World Health Organization (2015). WHO Statement on Caesarean Section Rates（WHO/RHR/15.02）.: https://www.who.int/publications/i/item/WHO-RHR-15.02\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 27-011 · Check your yibao enrollment status before getting pregnant — even unemployed spouses can claim maternity medical expenses ### 11. Check your yibao enrollment status before getting pregnant — even unemployed spouses can claim maternity medical expenses\n\n- Cost: Zero cost. Just call the social insurance or medical insurance hotline once.\n- In plain terms: If your employer pays into yibao, both maternity medical costs and maternity leave benefits come out of that fund. Even if your spouse isn’t employed, they can also claim maternity medical expenses. You must confirm beforehand whether you’ve met the minimum enrollment period and whether you need to register in advance for childbirth outside your local area — these details cannot be fixed later.\n- Benefit: Article 54 of the Social Insurance Law states that employers who pay yibao premiums provide their employees with full maternity benefits. Unemployed spouses of these employees are also entitled to maternity medical coverage under national regulations, with funds drawn from the yibao pool. These benefits fall into two categories: maternity medical expenses (costs directly related to childbirth) and maternity allowances (payments received during maternity leave). Article 56 further specifies three scenarios qualifying for allowances: childbirth, family planning procedures, and other legally defined situations. Allowances are calculated based on the employer’s prior year’s average monthly payroll, not individual employee wages.\n- Evidence grade: A\n- Notes: Two critical points require advance verification since retroactive adjustments are impossible. First, confirm you’ve satisfied the minimum continuous enrollment period required by local regulations; otherwise eligibility is denied. Second, if planning childbirth outside your enrollment area, verify whether pre-registration is mandatory — failure to do so may force you to pay upfront and file manual claims later, or even forfeit coverage entirely. Detailed calculations for maternity leave duration and allowances are outlined in Section 18.2.\n- Sources: Standing Committee of the National People's Congress (2010). Social Insurance Law of China (Articles 54, 56). Reprinted from Guangdong Provincial Taxation Bureau, China)\nEvidence A. Two critical points require advance verification since retroactive adjustments are impossible. First, confirm you’ve satisfied the minimum continuous enrollment period required by local regulations; otherwise eligibility is denied. Second, if planning childbirth outside your enrollment area, verify whether pre-registration is mandatory — failure to do so may force you to pay upfront and file manual claims later, or even forfeit coverage entirely. Detailed calculations for maternity leave duration and allowances are outlined in Section 18.2.\nPossible trade-off: The source summarizes the return this way: “If your employer pays into yibao, both maternity medical costs and maternity leave benefits come out of that fund. Even if your spouse isn’t employed, they can also claim maternity medical expenses. You must confirm beforehand whether you’ve met the minimum enrollment period and whether you need to register in advance for childbirth outside your local area — these details cannot be fixed later.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2010). 中华人民共和国社会保险法（第五十四、五十六条）.: https://guangdong.chinatax.gov.cn/gdsw/qysw_gkwj/2020-02/12/content_8e8c485d0db34b989531f3ba57cec5a9.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 27-012 · Get the “Medical Certificate of Birth” sorted out before discharge; decide on the baby’s name early and avoid typos. ### 12. Get the “Medical Certificate of Birth” sorted out before discharge; decide on the baby’s name early and avoid typos.\n\n- Cost: No cost at all. It can be arranged effortlessly while completing discharge procedures.\n- In plain terms: This certificate is a prerequisite for registering the child’s hukou, enrolling in yibao (basic medical insurance), and sending the child to school. Only the medical institution where the delivery took place can issue it for the first time. If you try to obtain it after discharge, you’ll have to follow a completely different process and submit extra documentation. Also, make sure the characters you pick for the baby’s name can be entered into the household registration system without any issues.\n- Benefit: Article 23 of the Maternal and Infant Health Care Law stipulates that medical institutions and home birth attendants must issue the standardized Medical Certificate of Birth for newborns as required by the State Council’s health administrative department. This certificate is a mandatory prerequisite for all subsequent procedures: registering hukou, signing up for medical insurance, applying for a health insurance card, and enrolling in preschool or school. The initial issuance can only be handled by the delivery hospital. Any later applications require a separate process and additional supporting documents.\n- Evidence grade: A\n- Notes: Before filling out the form, double-check every character in the parents’ names, their ID numbers, and the baby’s name. The characters chosen for the name must be compatible with the household registration system — using rare or uncommon characters can lead to endless complications down the line. Both name changes and certificate reissues involve reissuance procedures, which are far more expensive than simply verifying the details at the time of application. Once you receive the certificate, store it separately from other important documents: it holds the same legal weight as your household register and ID card.\n- Sources: Standing Committee of the National People's Congress (1994, revised in 2017). Maternal and Infant Health Care Law of the People's Republic of China (Article 23). \nEvidence A. Before filling out the form, double-check every character in the parents’ names, their ID numbers, and the baby’s name. The characters chosen for the name must be compatible with the household registration system — using rare or uncommon characters can lead to endless complications down the line. Both name changes and certificate reissues involve reissuance procedures, which are far more expensive than simply verifying the details at the time of application. Once you receive the certificate, store it separately from other important documents: it holds the same legal weight as your household register and ID card.\nPossible trade-off: The source summarizes the return this way: “This certificate is a prerequisite for registering the child’s hukou, enrolling in yibao (basic medical insurance), and sending the child to school. Only the medical institution where the delivery took place can issue it for the first time. If you try to obtain it after discharge, you’ll have to follow a completely different process and submit extra documentation. Also, make sure the characters you pick for the baby’s name can be entered into the household registration system without any issues.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (1994, 2017 修正). 中华人民共和国母婴保健法（第二十三条）.: https://www.gov.cn/guoqing/2021-10/29/content_5647619.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 27-013 · Don’t skip newborn heel‑prick and hearing tests ### 13. Don’t skip newborn heel‑prick and hearing tests \n\n- Cost: In most areas these tests are free; otherwise they cost only a few dozen yuan. Some extra screening items may require out‑of‑pocket payment. \n- In plain terms: A single heel‑prick blood test and one hearing test can detect hypothyroidism, phenylketonuria, and hearing loss even when the baby appears perfectly healthy. By the time symptoms become obvious, any intellectual damage is already irreversible. \n- Benefit: Article 3 of the “Administrative Measures for Newborn Disease Screening” lists congenital hypothyroidism, phenylketonuria, other inherited metabolic disorders, and hearing impairment as nationally mandated screening targets. All of these conditions show no outward signs early on; once symptoms appear, lasting intellectual harm has already occurred. Early detection and prompt treatment—such as thyroid hormone replacement, special formula milk, hearing aids, or cochlear implants—yield excellent outcomes. Article 10 further stipulates that any positive screening result must be promptly communicated to parents for confirmatory diagnosis. \n- Evidence grade: A \n- Notes: Article 11 requires that before screening, parents be fully informed of the tests, eligibility criteria, procedures, sensitivity rates, and associated costs, and must give written consent. Consequently, you’ll receive an informed‑consent form. Carefully review which conditions are covered by the state program and which extra items incur personal fees. A positive initial result does not mean a definitive diagnosis; most infants are cleared after a single follow‑up test, so there’s no need to panic at this stage. If a newborn fails the initial hearing screen, follow the instructions for a repeat test—don’t assume “if the baby seems to hear, it’s fine.”\n- Sources: Ministry of Health (2009). Measures for the Management of Newborn Disease Screening (Ministry of Health Order No. 64, Articles 3, 10, and 11). \nEvidence A. Article 11 requires that before screening, parents be fully informed of the tests, eligibility criteria, procedures, sensitivity rates, and associated costs, and must give written consent. Consequently, you’ll receive an informed‑consent form. Carefully review which conditions are covered by the state program and which extra items incur personal fees. A positive initial result does not mean a definitive diagnosis; most infants are cleared after a single follow‑up test, so there’s no need to panic at this stage. If a newborn fails the initial hearing screen, follow the instructions for a repeat test—don’t assume “if the baby seems to hear, it’s fine.”\nPossible trade-off: The source summarizes the return this way: “A single heel‑prick blood test and one hearing test can detect hypothyroidism, phenylketonuria, and hearing loss even when the baby appears perfectly healthy. By the time symptoms become obvious, any intellectual damage is already irreversible.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 卫生部 (2009). 新生儿疾病筛查管理办法（卫生部令第 64 号，第三、十、十一条）.: http://www.gov.cn/gongbao/content/2009/content_1371363.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 27-014 · Enroll your newborn in yibao right after getting the birth certificate — don’t wait until household registration is complete ### 14. Enroll your newborn in yibao right after getting the birth certificate — don’t wait until household registration is complete \n\n- Cost: You pay the yibao premium just once a year; it usually costs a few hundred yuan. \n- In plain terms: As soon as you receive the birth certificate, you can enroll your baby in yibao online — no need to wait for household registration. Once enrolled, most hospitalization costs can be reimbursed right at discharge. Newborn hospital bills can be quite high, so having yibao makes a big difference. \n- Benefit: According to the Chinese government website in 2024, “Newborns can enroll in yibao online using their birth certificate alone; household registration is not required first.” It also states that “after discharge, newborns can get medical expenses reimbursed immediately.” Previously, families had to complete household registration first, pay all hospital costs out of pocket, and then apply for reimbursement. The average processing time for enrollment has also dropped from 28.7 working days at the start of the year to just 6.4 working days now. \n- Evidence grade: A \n- Notes: Premature birth, phototherapy for jaundice, and neonatal pneumonia are common reasons newborns end up in the hospital — often resulting in bills of tens of thousands of yuan. Having yibao versus not having it makes a huge difference in such cases. Local rules vary regarding how many days after birth a child must be enrolled to qualify for coverage starting from birth; always check with your local medical insurance office for exact details. Before discharge, calling 12393 is the easiest way to get clear answers.\n- Sources: Chinese Government Network (2024). Regular policy briefing of the State Council of China on improving the long-term mechanism for basic medical insurance participation. \nEvidence A. Premature birth, phototherapy for jaundice, and neonatal pneumonia are common reasons newborns end up in the hospital — often resulting in bills of tens of thousands of yuan. Having yibao versus not having it makes a huge difference in such cases. Local rules vary regarding how many days after birth a child must be enrolled to qualify for coverage starting from birth; always check with your local medical insurance office for exact details. Before discharge, calling 12393 is the easiest way to get clear answers.\nPossible trade-off: The source summarizes the return this way: “As soon as you receive the birth certificate, you can enroll your baby in yibao online — no need to wait for household registration. Once enrolled, most hospitalization costs can be reimbursed right at discharge. Newborn hospital bills can be quite high, so having yibao makes a big difference.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国政府网 (2024). 健全基本医疗保险参保长效机制国务院政策例行吹风会.: https://www.gov.cn/zhengce/202409/content_6973567.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 27-015 · Registering a newborn’s birth at a police station within one month ### 15. Registering a newborn’s birth at a police station within one month\n\n\n- Cost: No cost involved; just a single trip to the police station’s hukou office.\n- In plain terms: The law sets a strict one‑month deadline — it’s not a suggestion that you can ignore when convenient. Completing the hukou registration is a prerequisite for vaccinations, preschool enrollment, school admission, and obtaining an ID card. The longer you wait, the more additional documents you’ll need to provide.\n- Benefit: Article 7 of the *Regulations on Hukou Registration* states: “Within one month after a baby’s birth, the head of household, relatives, guardians, or neighbors must report the birth to the local hukou registration authority.” This is a legal requirement, not a mere recommendation. Securing hukou is essential for all subsequent steps: vaccinations, preschool and school entry, and ID issuance. Delaying registration inevitably leads to a heavier paperwork burden.\n- Evidence grade: A\n- Notes: Bring the following documents: the medical birth certificate, both parents’ ID cards and hukou books, and the marriage certificate. You may choose to register the child under either parent’s hukou, but policies differ between locations, affecting school districts and insurance eligibility. Make this decision before you go, as later changes can be cumbersome. Unmarried parents may also register their newborn without any restrictions.\n- Sources:State Council of China (1958). Household Registration Regulations of the People's Republic of China (Article 7). (Reprinted by the People's Government of Guangdong Province)\nEvidence A. Bring the following documents: the medical birth certificate, both parents’ ID cards and hukou books, and the marriage certificate. You may choose to register the child under either parent’s hukou, but policies differ between locations, affecting school districts and insurance eligibility. Make this decision before you go, as later changes can be cumbersome. Unmarried parents may also register their newborn without any restrictions.\nPossible trade-off: The source summarizes the return this way: “The law sets a strict one‑month deadline — it’s not a suggestion that you can ignore when convenient. Completing the hukou registration is a prerequisite for vaccinations, preschool enrollment, school admission, and obtaining an ID card. The longer you wait, the more additional documents you’ll need to provide.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (1958). 中华人民共和国户口登记条例（第七条）.: http://www.gd.gov.cn/zwgk/wjk/zcfgk/content/post_2531969.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 27-016 · Don’t skip that 42-day postpartum checkup — it also screens for postpartum depression ### 16. Don’t skip that 42-day postpartum checkup — it also screens for postpartum depression \n\n- Cost: It’s free; it’s part of basic public health services. It takes half a day. The hard part is that right after childbirth you often feel too lazy to go. \n- In plain terms: This checkup costs nothing and includes a complete blood count, vaginal discharge test, plus a screening for postpartum depression. Serious problems can arise at any time during the first year after birth, so don’t assume you’re out of danger just because the postpartum period is over. \n- Benefit: According to the “National Standards for Basic Public Health Services (3rd Edition),” postpartum care requires one home visit and one health checkup at 42 days. Local service lists confirm this visit includes lab tests (blood count, vaginal discharge) and a postpartum depression screening. Severe complications may appear throughout the first year. Items on the “Go to the hospital immediately” list in Section 7 — such as “thoughts of harming oneself or the baby,” “abnormal vaginal bleeding or discharge,” or “severe swelling/pain in one limb” — all fall under postpartum risks. \n- Evidence grade: A \n- Notes: Postpartum depression isn’t a sign of weakness or something that can be fixed by family telling you to “cheer up.” There are specific screening questionnaires and treatments available, and recovery is possible. Handling suicidal thoughts is covered in Section 1. Legal options if caring for a newborn proves impossible are outlined in Section 9, Item 20. This checkup also evaluates wound healing, uterine recovery, pelvic floor function, and discusses contraception — remember, the absence of menstruation after childbirth doesn’t mean pregnancy is impossible.\n- Sources: National Health and Family Planning Commission (2017). National Basic Public Health Service Standards (Third Edition). ; Jingjiang Municipal People's Government. National Basic Public Health Service Project - Maternal Health Management Service (Local service list is public). \nEvidence A. Postpartum depression isn’t a sign of weakness or something that can be fixed by family telling you to “cheer up.” There are specific screening questionnaires and treatments available, and recovery is possible. Handling suicidal thoughts is covered in Section 1. Legal options if caring for a newborn proves impossible are outlined in Section 9, Item 20. This checkup also evaluates wound healing, uterine recovery, pelvic floor function, and discusses contraception — remember, the absence of menstruation after childbirth doesn’t mean pregnancy is impossible.\nPossible trade-off: The source summarizes the return this way: “This checkup costs nothing and includes a complete blood count, vaginal discharge test, plus a screening for postpartum depression. Serious problems can arise at any time during the first year after birth, so don’t assume you’re out of danger just because the postpartum period is over.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家卫生计生委 (2017). 国家基本公共卫生服务规范（第三版）.: https://www.nhc.gov.cn/ewebeditor/uploadfile/2017/04/20170417104506514.pdf\n靖江市人民政府. 国家基本公共卫生服务项目——孕产妇健康管理服务（地方服务清单公开）.: https://www.jingjiang.gov.cn/xxgk/zdlyxxgk/wsjk/art/2023/art_383017a2e7794892bc772bfbe042f379.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 27-017 · During pregnancy, you do not need to rehome a cat; delegate litter cleaning and prevent infection through food and soil hygiene ### 17. During pregnancy, you do not need to rehome a cat; delegate litter cleaning and prevent infection through food and soil hygiene\n- Cost: Delegating litter cleaning costs nothing; disposable gloves are inexpensive if no one else can do it.\n- In plain terms: The cited studies did not find that owning a cat itself raises toxoplasmosis risk. Undercooked meat and contaminated soil were more relevant exposures; pregnancy can make first infection serious.\n- Applicability and limits: Follow prenatal-care guidance. The source recommends daily litter changes, handwashing, thoroughly cooked meat, and asking a clinician about testing or individual concerns.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence B. Follow prenatal-care guidance. The source recommends daily litter changes, handwashing, thoroughly cooked meat, and asking a clinician about testing or individual concerns.\nPossible trade-off: The source summarizes the return this way: “The cited studies did not find that owning a cat itself raises toxoplasmosis risk. Undercooked meat and contaminated soil were more relevant exposures; pregnancy can make first infection serious.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Centers for Disease Control and Prevention. Toxoplasmosis: Risk Factors.: https://www.cdc.gov/toxoplasmosis/risk-factors/index.html\nCenters for Disease Control and Prevention. Preventing Toxoplasmosis.: https://www.cdc.gov/toxoplasmosis/prevention/index.html\nNHS. Toxoplasmosis.: https://www.nhs.uk/conditions/toxoplasmosis/\n中国疾病预防控制中心 (2025). 孕期弓形虫感染，都是「吸猫」惹的祸吗？: https://www.chinacdc.cn/jkkp/crb/qtcr/202501/t20250103_303681.html\nCook AJ, Gilbert RE, Buffolano W, et al. (2000). Sources of toxoplasma infection in pregnant women: European multicentre case-control study. BMJ, 321(7254), 142-147.: https://doi.org/10.1136/bmj.321.7254.142\nDunn D, Wallon M, Peyron F, Petersen E, Peckham C, Gilbert R (1999). Mother-to-child transmission of toxoplasmosis: risk estimates for clinical counselling. Lancet, 353(9167), 1829-1833.: https://doi.org/10.1016/s0140-6736(98)08220-8\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/27-%E6%80%80%E5%AD%95%E5%92%8C%E7%94%9F%E4%BA%A7.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 28-001 · Do not use extreme dieting, fasting, or self-induced vomiting to control weight; if you want to lose weight, focus on exercise instead. ### 1. Do not use extreme dieting, fasting, or self-induced vomiting to control weight; if you want to lose weight, focus on exercise instead.\n\n- Cost: No cost at all. In fact, it saves money you would otherwise spend on weight-loss products.\n- In plain terms: People with anorexia nervosa have a mortality rate roughly 5.9 times higher than their peers. Over a period of one year, 5.1 out of every 1,000 individuals in this group die. One in five of those who die commit suicide. The root cause of this is dieting: a three-year study of students at 44 secondary schools found that girls who engaged in severe dieting were 18 times more likely to develop eating disorders than those who did not diet. If you want to manage your weight, increase physical activity rather than cutting food intake to the point of hunger.\n- Benefit: This conclusion comes from a combined analysis of 36 studies that tracked a total of 166,642 person-years of data on individuals with anorexia nervosa. Their standardized mortality ratio was 5.86, meaning their mortality rate is about 5.9 times higher than that of the general population. As noted above, 5.1 deaths occur per 1,000 person-years, and roughly one-fifth of these deaths are suicides. For bulimia nervosa, the standardized mortality ratio is 1.93, and for other eating disorders it is 1.92 — both values are roughly 1.9 times higher than those of the general population. Another study conducted in 44 secondary schools in Victoria, Australia, followed 14–15-year-old students for three years, with six rounds of assessments during that time. It found that 21.8 new cases of eating disorders occurred per 1,000 person-years among girls; girls who dieted severely were 18 times more likely to develop such disorders than those who did not, while those with moderate dieting habits had an 5 times higher risk. After adjusting for prior dieting habits and existing mental health issues, factors such as BMI, physical activity levels, and gender no longer predicted the development of eating disorders. The authors concluded that for adolescents, using exercise rather than diet restriction to manage weight appears to lower the risk of developing eating disorders.\n- Evidence grade: A\n- Sources:Arcelus J et al. (2011). Mortality rates in patients with anorexia nervosa and other eating disorders. A meta-analysis of 36 studies. Arch Gen Psychiatry. ; Patton GC et al. (1999). Onset of adolescent eating disorders: population based cohort study over 3 years. BMJ. \n- Notes: The term “severe dieting” here refers to long-term food intake that is far below the body’s actual needs; it does not include skipping a single meal or foregoing late-night snacks. If you or someone you know exhibits symptoms such as self-induced vomiting, feelings of guilt after binge eating, or an inability to stop weighing oneself, it is recommended to seek help from a psychiatrist or a clinical psychology department at a general hospital. This is a medical condition with established treatment methods, and it is not a matter of lacking willpower. For information on the relationship between BMI and mortality, please refer to Section 2, Item 32, which discusses long-term weight ranges rather than weight-loss methods.\nEvidence A. The term “severe dieting” here refers to long-term food intake that is far below the body’s actual needs; it does not include skipping a single meal or foregoing late-night snacks. If you or someone you know exhibits symptoms such as self-induced vomiting, feelings of guilt after binge eating, or an inability to stop weighing oneself, it is recommended to seek help from a psychiatrist or a clinical psychology department at a general hospital. This is a medical condition with established treatment methods, and it is not a matter of lacking willpower. For information on the relationship between BMI and mortality, please refer to Section 2, Item 32, which discusses long-term weight ranges rather than weight-loss methods.\nPossible trade-off: The source summarizes the return this way: “People with anorexia nervosa have a mortality rate roughly 5.9 times higher than their peers. Over a period of one year, 5.1 out of every 1,000 individuals in this group die. One in five of those who die commit suicide. The root cause of this is dieting: a three-year study of students at 44 secondary schools found that girls who engaged in severe dieting were 18 times more likely to develop eating disorders than those who did not diet. If you want to manage your weight, increase physical activity rather than cutting food intake to the point of hunger.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Arcelus J et al. (2011). Mortality rates in patients with anorexia nervosa and other eating disorders. A meta-analysis of 36 studies. Arch Gen Psychiatry.: https://doi.org/10.1001/archgenpsychiatry.2011.74\nPatton GC et al. (1999). Onset of adolescent eating disorders: population based cohort study over 3 years. BMJ.: https://doi.org/10.1136/bmj.318.7186.765\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/28-%E5%88%AB%E4%B8%BA%E4%BA%86%E5%A4%96%E5%BD%A2%E6%8A%8A%E8%BA%AB%E4%BD%93%E6%90%9E%E5%9D%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 28-002 · Two things to check before getting injections, thread lifts, or surgery: does the facility’s license list “medical aesthetics,” and is the practitioner a licensed attending physician? ### 2. Two things to check before getting injections, thread lifts, or surgery: does the facility’s license list “medical aesthetics,” and is the practitioner a licensed attending physician?\n\n\n- Cost: There is no cost involved. Checking these two documents takes only a few minutes. The clinic should display its “Medical Institution Practice License” in the lobby. A doctor’s qualifications can be verified via the health authority’s online registry of licensed physicians.\n\n- In plain terms: Any procedure that involves needles, surgery, or medical devices — meaning anything that breaks the skin or enters the body — is considered medical treatment. Such procedures may only be performed at facilities whose licenses explicitly list “medical aesthetics,” and only by registered attending physicians. Performing them in beauty salons, private studios, or hotel rooms is illegal medical practice: in serious cases, offenders face up to three years in prison; if they cause injury, three to ten years; if they result in death, more than ten years.\n\n- Benefit: Article 2 of the “Administrative Measures for Medical Aesthetic Services” defines medical aesthetics as “the use of surgery, drugs, medical devices, and other invasive or traumatic medical techniques to repair and reshape a person’s appearance and body contours.” In simpler terms, any procedure that breaks the skin or introduces needles or devices into the body qualifies as medical treatment. Articles 8 and 24 stipulate that a facility must first obtain a “Medical Institution Practice License” and be approved for medical aesthetic services before conducting such procedures; if “medical aesthetics” is not listed on the license, the practice is prohibited. Article 11 requires attending physicians to hold valid licenses and be registered; those performing cosmetic surgery must have at least six years of relevant clinical experience, cosmetic dentistry five years, and cosmetic traditional Chinese medicine or dermatology three years each. Article 20 mandates that patients receive written explanations of indications, contraindications, risks, and precautions prior to consent. Article 336 of the Criminal Law criminalizes illegal medical practice — performing injections, surgery, or treatment without proper licensing. Penalties range from up to three years imprisonment for minor offenses to three to ten years for causing injury, and more than ten years for resulting in death.\n\n- Evidence grade: A\n- Sources: Ministry of Health (2002). Measures for the Administration of Medical Beauty Services (Ministry of Health Order No. 19, Article 2, Article 8, Article 11, Article 16, Article 20, Article 24). ; National People's Congress (1997). Criminal Law (Article 336). \n\n- Notes: Article 16 of the same regulations further specifies that medical aesthetic procedures may only be conducted at licensed medical aesthetic facilities or at hospitals/clinics with designated medical aesthetic departments. Therefore, performing injections at a patient’s home or in a private studio already violates regulations. Article 20 also requires parental consent for minors undergoing such treatments. Routine beauty services such as facials, massages, or nail care fall outside this regulatory framework; however, any procedure involving needles or surgery remains classified as medical aesthetics.\nEvidence A. Article 16 of the same regulations further specifies that medical aesthetic procedures may only be conducted at licensed medical aesthetic facilities or at hospitals/clinics with designated medical aesthetic departments. Therefore, performing injections at a patient’s home or in a private studio already violates regulations. Article 20 also requires parental consent for minors undergoing such treatments. Routine beauty services such as facials, massages, or nail care fall outside this regulatory framework; however, any procedure involving needles or surgery remains classified as medical aesthetics.\nPossible trade-off: The source summarizes the return this way: “Any procedure that involves needles, surgery, or medical devices — meaning anything that breaks the skin or enters the body — is considered medical treatment. Such procedures may only be performed at facilities whose licenses explicitly list “medical aesthetics,” and only by registered attending physicians. Performing them in beauty salons, private studios, or hotel rooms is illegal medical practice: in serious cases, offenders face up to three years in prison; if they cause injury, three to ten years; if they result in death, more than ten years.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 卫生部 (2002). 医疗美容服务管理办法（卫生部令第 19 号，第二条、第八条、第十一条、第十六条、第二十条、第二十四条）.: http://www.gov.cn/gongbao/content/2003/content_62198.htm\n全国人大 (1997). 刑法（第三百三十六条）.: https://www.spp.gov.cn/spp/fl/201802/t20180206_364975.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/28-%E5%88%AB%E4%B8%BA%E4%BA%86%E5%A4%96%E5%BD%A2%E6%8A%8A%E8%BA%AB%E4%BD%93%E6%90%9E%E5%9D%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 28-003 · Facial fillers should avoid the bridge of the nose, glabellar area, and forehead — and never opt for unregulated clinics just to save money. ### 3. Facial fillers should avoid the bridge of the nose, glabellar area, and forehead — and never opt for unregulated clinics just to save money. \n\n- Cost: No cost at all. You simply choose a different injection site, or skip the treatment altogether. \n- In plain terms: Between 2015 and 2018, 48 new cases of partial or total vision loss following filler injections were reported worldwide. The nose was the most common site of complications, accounting for 56.3% of cases; followed by the glabellar area at 27.1%, the forehead at 18.8%, and the nasolabial fold at 14.6%. Hyaluronic acid was used in over 80% of these cases. Only 20.8% of patients regained full vision, while 16.7% saw partial recovery; the rest remained visually impaired. Nearly 20% also developed complications affecting the central nervous system. Currently, no single treatment has been proven consistently effective for reversing these effects, so prevention remains the only reliable option. \n- Benefit: Data compiled from all published case reports worldwide show that from January 2015 through September 2018, 48 new instances of partial or complete vision loss occurred after filler injections. The nasal region accounted for 56.3% of incidents, followed by the glabellar area at 27.1%, the forehead at 18.8%, and the nasolabial fold at 14.6%. Hyaluronic acid was identified as the filler material in 81.3% of cases. Skin changes appeared in 43.8% of patients, while central nervous system complications arose in 18.8%. Ten patients (20.8%) fully recovered vision, eight (16.7%) partially recovered, and the remainder did not improve. Researchers concluded that treatment approaches varied widely across studies, and no single method has been demonstrated to reliably restore vision. \n- Evidence grade: B \n- Sources:Beleznay K et al. (2019). Update on Avoiding and Treating Blindness From Fillers: A Recent Review of the World Literature. Aesthet Surg J. \n- Notes: These figures were derived by manually tallying each reported case across medical journals. They reflect only the number of patients experiencing complications, not the total number of injections performed; thus it is impossible to calculate the exact probability of blindness per injection. The B rating reflects this limitation. Reputable clinics naturally employ standard risk‑minimization practices: mapping vascular pathways beneath the injection sites, using blunt‑tip needles instead of sharp ones, administering small amounts of filler while slowly withdrawing the needle, and keeping hyaluronidase on hand. All these steps must be carried out by trained physicians — which is precisely why unregulated providers should be avoided. Before proceeding, verify that the clinic holds proper licensing and that the attending physician is qualified, as outlined in Section 2 of this chapter.\nEvidence B. These figures were derived by manually tallying each reported case across medical journals. They reflect only the number of patients experiencing complications, not the total number of injections performed; thus it is impossible to calculate the exact probability of blindness per injection. The B rating reflects this limitation. Reputable clinics naturally employ standard risk‑minimization practices: mapping vascular pathways beneath the injection sites, using blunt‑tip needles instead of sharp ones, administering small amounts of filler while slowly withdrawing the needle, and keeping hyaluronidase on hand. All these steps must be carried out by trained physicians — which is precisely why unregulated providers should be avoided. Before proceeding, verify that the clinic holds proper licensing and that the attending physician is qualified, as outlined in Section 2 of this chapter.\nPossible trade-off: The source summarizes the return this way: “Between 2015 and 2018, 48 new cases of partial or total vision loss following filler injections were reported worldwide. The nose was the most common site of complications, accounting for 56.3% of cases; followed by the glabellar area at 27.1%, the forehead at 18.8%, and the nasolabial fold at 14.6%. Hyaluronic acid was used in over 80% of these cases. Only 20.8% of patients regained full vision, while 16.7% saw partial recovery; the rest remained visually impaired. Nearly 20% also developed complications affecting the central nervous system. Currently, no single treatment has been proven consistently effective for reversing these effects, so prevention remains the only reliable option.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Beleznay K et al. (2019). Update on Avoiding and Treating Blindness From Fillers: A Recent Review of the World Literature. Aesthet Surg J.: https://doi.org/10.1093/asj/sjz053\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/28-%E5%88%AB%E4%B8%BA%E4%BA%86%E5%A4%96%E5%BD%A2%E6%8A%8A%E8%BA%AB%E4%BD%93%E6%90%9E%E5%9D%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 28-004 · Don’t buy weight‑loss pills, coffee, candies, or “enzymatic plums” that promise rapid results ### 4. Don’t buy weight‑loss pills, coffee, candies, or “enzymatic plums” that promise rapid results\n\n\n- Cost: Zero. In fact, you’ll save the money you’d otherwise spend on these products. The hard part is accepting that there’s no such thing as “losing several pounds in a week.”\n\n- In plain terms: The illegal ingredient most often found in these products is sibutramine. Originally a legitimate weight‑loss medication, it was banned in China in 2010. In a multi-year randomized clinical trial, individuals taking the drug experienced a roughly 30% higher risk of non‑fatal heart attacks and a 36% higher risk of non‑fatal strokes; the overall adverse‑event rate was 11.4% versus 10.0%. Over three years, the drug only produced an extra 1.7 kg of weight loss. By the time tests detect the substance, you’ve already consumed it.\n\n- Benefit: The SCOUT trial involved 9,804 participants aged 55 or older who were overweight or obese and had cardiovascular disease or type 2 diabetes. They were randomly assigned to receive sibutramine or placebo for an average of 3.4 years. The primary endpoints were several predefined adverse events: non‑fatal myocardial infarction, non‑fatal stroke, cardiac arrest with successful resuscitation, and cardiovascular death. The incidence rates were 11.4% in the drug group versus 10.0% in placebo, giving a hazard ratio of 1.16 (95% CI 1.03–1.31, P = 0.02). In other words, treatment raised the risk of any such event by roughly 16%, with the true increase likely ranging from 3% to 31%. Non‑fatal heart attacks occurred in 4.1% vs 3.2% of participants (HR 1.28, 1.04–1.57), a 30% relative rise; non‑fatal strokes appeared in 2.6% vs 1.9% (HR 1.36, 1.04–1.77), a 36% increase. Cardiovascular and overall mortality did not rise. On average, the sibutramine group lost only 1.7 kg more than placebo. Based on safety concerns, China’s former State Food and Drug Administration ruled in October 2010 that the benefits of sibutramine did not outweigh its risks, ordering cessation of its production, sale, and use; both sibutramine and phenolphthalein are prohibited in foods and dietary supplements.\n\n- Evidence grade: A\n- Sources: James WPT et al. (2010). Effect of sibutramine on cardiovascular outcomes in overweight and obese subjects. NEJM. ; Tianjin Municipal Market Supervision and Administration Commission. Be wary of the illegal addition of "sibutramine hydrochloride" and "phenolphthalein" to some foods. \n\n- Notes: SCOUT enrolled high‑risk individuals already suffering from heart disease or diabetes; it does not prove that healthy young people would experience the same effects. Because it’s impossible to identify who is truly low‑risk, regulators opted to withdraw the drug entirely. Another common illicit additive is phenolphthalein, originally a laxative whose chronic overuse can disturb electrolyte balance and provoke arrhythmias. How to tell a legitimate product from a fraudulent one: genuine weight‑loss medicines are prescription drugs whose approval numbers can be verified at pharmacies or hospitals. Products marketed as “coffee,” “candies,” “plums,” or “meal replacements” that promise rapid weight loss should, by definition, have no therapeutic effect; any such effect indicates illegal adulteration. The original wording of State Food and Drug Administration Order No. 432 [2010] can be cross‑checked on provincial regulatory websites; the phrase “risks outweigh benefits” and the statement “production, sale, and use were halted in October 2010” appear verbatim there. A total of 412 participants took part in the trial, underscoring its large scale.\nEvidence A. SCOUT enrolled high‑risk individuals already suffering from heart disease or diabetes; it does not prove that healthy young people would experience the same effects. Because it’s impossible to identify who is truly low‑risk, regulators opted to withdraw the drug entirely. Another common illicit additive is phenolphthalein, originally a laxative whose chronic overuse can disturb electrolyte balance and provoke arrhythmias. How to tell a legitimate product from a fraudulent one: genuine weight‑loss medicines are prescription drugs whose approval numbers can be verified at pharmacies or hospitals. Products marketed as “coffee,” “candies,” “plums,” or “meal replacements” that promise rapid weight loss should, by definition, have no therapeutic effect; any such effect indicates illegal adulteration. The original wording of State Food and Drug Administration Order No. 432 [2010] can be cross‑checked on provincial regulatory websites; the phrase “risks outweigh benefits” and the statement “production, sale, and use were halted in October 2010” appear verbatim there. A total of 412 participants took part in the trial, underscoring its large scale.\nPossible trade-off: The source summarizes the return this way: “The illegal ingredient most often found in these products is sibutramine. Originally a legitimate weight‑loss medication, it was banned in China in 2010. In a multi-year randomized clinical trial, individuals taking the drug experienced a roughly 30% higher risk of non‑fatal heart attacks and a 36% higher risk of non‑fatal strokes; the overall adverse‑event rate was 11.4% versus 10.0%. Over three years, the drug only produced an extra 1.7 kg of weight loss. By the time tests detect the substance, you’ve already consumed it.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: James WPT et al. (2010). Effect of sibutramine on cardiovascular outcomes in overweight and obese subjects. NEJM.: https://doi.org/10.1056/NEJMoa1003114\n天津市市场监督管理委员会. 警惕部分食品中违法添加「盐酸西布曲明」和「酚酞」.: https://scjg.tj.gov.cn/tjsscjdglwyh_52651/hdpt/cjwtyxfts/202007/t20200720_2972549.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/28-%E5%88%AB%E4%B8%BA%E4%BA%86%E5%A4%96%E5%BD%A2%E6%8A%8A%E8%BA%AB%E4%BD%93%E6%90%9E%E5%9D%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 28-005 · Do not use anabolic steroids (“muscle‑building injections” or “oral pills”) to build muscle ### 5. Do not use anabolic steroids (“muscle‑building injections” or “oral pills”) to build muscle\n\n\n- Cost: There is no cost involved; you even save money on medication. The hard part is accepting that muscle growth will be slow.\n- In plain terms: A Danish study followed 545 men who tested positive for anabolic steroids and compared them with 5,450 age‑matched controls. Users had a three‑fold higher risk of death, and the median number of hospital visits per year was 0.81 versus 0.36 for controls. More than 10 % of steroid users developed acne, gynecomastia, or erectile dysfunction. In China these drugs are prescription‑only, and any source selling them illegally is breaking the law.\n- Benefit: The Danish researchers matched each steroid user with a control of the same age. The original cohort comprised 545 men whose androgenic steroid tests were positive between 2006‑01‑03 and 2018‑03‑01; they were paired with 5,450 controls. An additional validation used 644 refusers and 6,440 controls. Results showed a three‑fold increase in mortality among users (HR = 3.0; 95 % CI 1.3–7.0). The median yearly number of hospital visits was 0.81 versus 0.36 (P < 0.0001). Median means that half of the users had more visits and half fewer; such a low P‑value indicates this difference is highly unlikely to be random. Acne, gynecomastia, and erectile dysfunction each affected over 10 % of users – at least one in ten – a rate far above that of controls (P < 0.0001). The validation cohort yielded the same findings. Article 7 of China’s Anti‑Doping Regulations states that all substances on the prohibited list are strictly controlled; no entity may produce, sell, import, or export them illegally. The same regulation designates anabolic agents and peptide hormones as prescription drugs, meaning they may be obtained only with a doctor’s prescription; “anabolic agents” is the official term used in legislation.\n- Evidence grade: A\n- Sources:Horwitz H et al. (2019). Health consequences of androgenic anabolic steroid use. J Intern Med. ; State Council of China (2004). Anti-Doping Regulations (State Council of China Order No. 398, Article 7, Article 9). \n- Notes: This is an observational study, not a randomized trial; steroid users may also engage in other risky behaviors, so the three‑fold risk increase may not be attributable solely to the drugs. The true effect size likely falls between 1.3 and 7.0. However, visible side effects such as acne, gynecomastia, and erectile dysfunction are less prone to bias. Legally these products are termed “anabolic agents”; any product described with that phrase contains them. Ordinary protein powder or creatine does not fall under this category. A problem is that some products marketed as “muscle‑building powders” or “nutritional supplements” may contain hidden steroids while claiming rapid results. The screening method is the same as for weight‑loss products (see item 4: avoid any weight‑loss drug promising quick results). Legitimate drugs are prescription‑only and carry verifiable approval numbers; any product sold as a “muscle‑building supplement” that promises results within weeks is probably adulterated.\nEvidence A. This is an observational study, not a randomized trial; steroid users may also engage in other risky behaviors, so the three‑fold risk increase may not be attributable solely to the drugs. The true effect size likely falls between 1.3 and 7.0. However, visible side effects such as acne, gynecomastia, and erectile dysfunction are less prone to bias. Legally these products are termed “anabolic agents”; any product described with that phrase contains them. Ordinary protein powder or creatine does not fall under this category. A problem is that some products marketed as “muscle‑building powders” or “nutritional supplements” may contain hidden steroids while claiming rapid results. The screening method is the same as for weight‑loss products (see item 4: avoid any weight‑loss drug promising quick results). Legitimate drugs are prescription‑only and carry verifiable approval numbers; any product sold as a “muscle‑building supplement” that promises results within weeks is probably adulterated.\nPossible trade-off: The source summarizes the return this way: “A Danish study followed 545 men who tested positive for anabolic steroids and compared them with 5,450 age‑matched controls. Users had a three‑fold higher risk of death, and the median number of hospital visits per year was 0.81 versus 0.36 for controls. More than 10 % of steroid users developed acne, gynecomastia, or erectile dysfunction. In China these drugs are prescription‑only, and any source selling them illegally is breaking the law.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Horwitz H et al. (2019). Health consequences of androgenic anabolic steroid use. J Intern Med.: https://doi.org/10.1111/joim.12850\n国务院 (2004). 反兴奋剂条例（国务院令第 398 号，第七条、第九条）.: http://www.gov.cn/gongbao/content/2004/content_63129.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/28-%E5%88%AB%E4%B8%BA%E4%BA%86%E5%A4%96%E5%BD%A2%E6%8A%8A%E8%BA%AB%E4%BD%93%E6%90%9E%E5%9D%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 28-006 · If you need weight-loss medication, get a prescription from a doctor — don’t buy it from online shops that ship it without one. ### 6. If you need weight-loss medication, get a prescription from a doctor — don’t buy it from online shops that ship it without one.\n\n\n- Cost: A single doctor’s visit plus a round trip to the clinic. This costs just a few dozen yuan and takes half a day.\n\n- In plain terms: By regulation, prescription drugs must be sold only with a valid prescription, and pharmacies must keep that prescription on file for at least five years. Online sellers of prescription drugs must also have a genuine prescription and verify the buyer’s identity. So when you see an online shop that doesn’t require a consultation or a prescription and ships the product right away, there are only two possibilities: either the product isn’t actually the drug it claims to be, or the shop is breaking the law. In either case, no one can be held responsible for dosage or contraindications if something goes wrong. Those few dozen yuan you spend on a doctor’s visit buys you exactly this protection.\n\n- Benefit: The “Measures for the Supervision and Administration of the Quality of Drug Operation and Use” require retail pharmacies to follow a classification system that separates prescription drugs from over-the-counter ones. Under this system, one category requires a doctor’s prescription, while the other can be bought without one. Pharmacies must sell prescription drugs only with a prescription, keep it on file for at least five years, and post notices when no pharmacist or other qualified pharmacy staff member is on duty; otherwise they may not sell prescription drugs at all. Prescription drugs may not be sold from open shelves where customers can pick them up on their own. Article 9 of the “Measures for the Supervision and Administration of Online Drug Sales” stipulates that any online sale of prescription drugs to individuals must be backed by a verified, authentic prescription and must use real-name registration. Article 10 requires that risk warnings be clearly displayed on every product page. Before a prescription is verified, no product description may be shown and no purchase option may be offered — in other words, there should be no “Buy Now” button on such pages. Article 8 further states that drugs under special government control may not be sold online at all; this includes vaccines, blood products, narcotics, psychotropic drugs, toxic drugs for medical use, radioactive drugs, and precursor chemicals used to make illicit drugs. None of these may be sold online.\n\n- Evidence grade: B\n- Sources: State Administration for Market Regulation of China (2023). Measures for the Supervision and Management of Drug Operation and Use Quality (General Administration Order No. 84). ; No., Articles 8 to 10). \n\n- Notes: The legal provisions can be checked word for word, but no study has ever quantified exactly how much safer it is to take prescription drugs versus buying them without one; therefore this evidence rating is recorded as “difficult to quantify,” resulting in a grade B. This rule applies to all prescription drugs, not just weight-loss medications. The same regulations govern steroids and sex hormones, as mentioned in items 5 and 7 of this section. When a patient truly needs medication to manage weight, a doctor first evaluates their BMI, any other medical conditions, and possible contraindications before deciding whether and which drug to prescribe. This professional judgment cannot be replaced by any online purchase.\nEvidence B. The legal provisions can be checked word for word, but no study has ever quantified exactly how much safer it is to take prescription drugs versus buying them without one; therefore this evidence rating is recorded as “difficult to quantify,” resulting in a grade B. This rule applies to all prescription drugs, not just weight-loss medications. The same regulations govern steroids and sex hormones, as mentioned in items 5 and 7 of this section. When a patient truly needs medication to manage weight, a doctor first evaluates their BMI, any other medical conditions, and possible contraindications before deciding whether and which drug to prescribe. This professional judgment cannot be replaced by any online purchase.\nPossible trade-off: The source summarizes the return this way: “By regulation, prescription drugs must be sold only with a valid prescription, and pharmacies must keep that prescription on file for at least five years. Online sellers of prescription drugs must also have a genuine prescription and verify the buyer’s identity. So when you see an online shop that doesn’t require a consultation or a prescription and ships the product right away, there are only two possibilities: either the product isn’t actually the drug it claims to be, or the shop is breaking the law. In either case, no one can be held responsible for dosage or contraindications if something goes wrong. Those few dozen yuan you spend on a doctor’s visit buys you exactly this protection.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家市场监督管理总局 (2023). 药品经营和使用质量监督管理办法（总局令第 84 号）.: https://www.gov.cn/gongbao/2023/issue_10846/202311/content_6917322.html\n国家市场监督管理总局 (2022). 药品网络销售监督管理办法（总局令第 58 号，第八条至第十条）.: https://www.gov.cn/gongbao/content/2022/content_5717002.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/28-%E5%88%AB%E4%B8%BA%E4%BA%86%E5%A4%96%E5%BD%A2%E6%8A%8A%E8%BA%AB%E4%BD%93%E6%90%9E%E5%9D%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 28-007 · Sex hormone therapy should only be used when prescribed by a doctor and with regular follow‑up; do not buy it online and do not adjust the dose on your own. ### 7. Sex hormone therapy should only be used when prescribed by a doctor and with regular follow‑up; do not buy it online and do not adjust the dose on your own.\n\n\n- Cost: Regular doctor visits and blood tests are required. Over a year this can cost several hundred dollars and take up several half‑days of your time.\n\n- In plain terms: This section does not discuss whether hormone therapy is appropriate, only how to use it safely. A study followed transgender individuals for about four years. Transgender women taking estrogen had a noticeably higher rate of venous thrombosis than age‑matched controls — 4.1 extra cases per 1,000 people in two years and 16.7 extra cases per 1,000 in eight years. Such risks must be monitored through long‑term follow‑up, and that monitoring only happens when a clinician checks you regularly. When people buy hormones online and adjust doses themselves, there is no one to provide that oversight.\n\n- Benefit: Researchers examined electronic medical records from Kaiser Permanente, a large health‑care system. They identified 2,842 transgender women and 2,118 transgender men, with average follow‑up periods of 4.0 and 3.6 years respectively. Each participant was matched to roughly ten cisgender controls based on birth year, race, clinic location, and enrollment date — resulting in 48,686 cisgender men and 48,775 cisgender women. Compared with cisgender women, transgender women showed more venous thromboembolism: 4.1 extra cases per 1,000 people after two years (95% CI 1.6–6.7) and 16.7 extra cases after eight years (6.4–27.5). Compared with cisgender men, the numbers were 3.4 (1.1–5.6) and 13.7 (4.1–22.7) respectively. Rates of ischemic stroke and myocardial infarction were similar across groups. The differences were more pronounced among transgender women who started hormone therapy during the study period. Evidence for transgender men was insufficient to draw conclusions. The authors concluded that “these results may indicate a need for ongoing vigilance regarding the vascular side effects of estrogen in transgender hormone therapy.”\n\n- Evidence grade: A\n- Sources: Getahun D et al. (2018). Cross-sex Hormones and Acute Cardiovascular Events in Transgender Persons: A Cohort Study. Ann Intern Med. ; State Administration for Market Regulation of China (2022). Measures for the Supervision and Administration of Drug Online Sales (General Administration Order No. 58, Article 9). \n\n- Notes: The researchers acknowledged a limitation: they could not determine how many participants obtained hormones outside the health‑care system, so the data on actual medication use are incomplete. This limitation actually underscores why regular medical follow‑up is essential. The study only examined vascular events; it does not address whether hormone therapy should be used or what its overall benefits are — those questions require different evidence. The same principle applies to any use of sex hormones, including birth‑control pills, menopausal hormone therapy, and testosterone replacement. Anyone who buys hormones online, adjusts doses based on internet advice, and never monitors blood clots or liver/kidney function is at risk primarily because there is no medical oversight. In China, the proper route is to consult an endocrinology department or relevant specialist at a licensed medical institution for evaluation, prescription, and follow‑up. 〔17〕\nEvidence A. The researchers acknowledged a limitation: they could not determine how many participants obtained hormones outside the health‑care system, so the data on actual medication use are incomplete. This limitation actually underscores why regular medical follow‑up is essential. The study only examined vascular events; it does not address whether hormone therapy should be used or what its overall benefits are — those questions require different evidence. The same principle applies to any use of sex hormones, including birth‑control pills, menopausal hormone therapy, and testosterone replacement. Anyone who buys hormones online, adjusts doses based on internet advice, and never monitors blood clots or liver/kidney function is at risk primarily because there is no medical oversight. In China, the proper route is to consult an endocrinology department or relevant specialist at a licensed medical institution for evaluation, prescription, and follow‑up. 〔17〕\nPossible trade-off: The source summarizes the return this way: “This section does not discuss whether hormone therapy is appropriate, only how to use it safely. A study followed transgender individuals for about four years. Transgender women taking estrogen had a noticeably higher rate of venous thrombosis than age‑matched controls — 4.1 extra cases per 1,000 people in two years and 16.7 extra cases per 1,000 in eight years. Such risks must be monitored through long‑term follow‑up, and that monitoring only happens when a clinician checks you regularly. When people buy hormones online and adjust doses themselves, there is no one to provide that oversight.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Getahun D et al. (2018). Cross-sex Hormones and Acute Cardiovascular Events in Transgender Persons: A Cohort Study. Ann Intern Med.: https://doi.org/10.7326/M17-2785\n国家市场监督管理总局 (2022). 药品网络销售监督管理办法（总局令第 58 号，第九条）.: https://www.gov.cn/gongbao/content/2022/content_5717002.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/28-%E5%88%AB%E4%B8%BA%E4%BA%86%E5%A4%96%E5%BD%A2%E6%8A%8A%E8%BA%AB%E4%BD%93%E6%90%9E%E5%9D%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 28-008 · If the feeling of “being unattractive” has reached the point where you constantly check your reflection and obsess over changes, get a body image assessment before considering surgery. ### 8. If the feeling of “being unattractive” has reached the point where you constantly check your reflection and obsess over changes, get a body image assessment before considering surgery.\n\n\n- Cost: A single visit to a psychiatrist or clinical psychologist costs only a few dozen yuan. The real challenge is making that appointment before scheduling any surgery.\n\n- In plain terms: When we combine data from 33 studies, we find that 15.04% of people seeking cosmetic surgery meet the criteria for body dysmorphic disorder — a condition where a flaw barely noticeable to others becomes a major source of distress. Among dermatology patients seeking cosmetic treatments, the rate is 12.65%. In both groups, over 70% are women. Surgery can alter facial features, but it cannot break the cycle of constant self‑scrutiny and dissatisfaction; this often leads to repeated operations. Spending a modest amount on an initial evaluation can help determine whether you fall into this category, guiding your decision about surgery.\n\n- Benefit: A comprehensive review of those 33 studies shows that the prevalence of body dysmorphic disorder among cosmetic surgery patients is 15.04%, with individual study estimates ranging from 2.21% to 56.67%. Roughly 15 out of every 100 patients fit this description, though some studies report as few as 2 or as many as 57. The average age of these patients is 34.54 ± 12.41 years, and 74.38% are female. Among dermatology patients, the rate is 12.65%, with study figures ranging from 4.52% to 35.16%; their average age is 27.79 ± 9.03 years, and 76.09% are female. Researchers recommend that plastic surgeons and dermatologists proactively screen for this disorder and coordinate care across specialties.\n\n- Evidence grade: B\n- Sources:Ribeiro RVE (2017). Prevalence of Body Dysmorphic Disorder in Plastic Surgery and Dermatology Patients: A Systematic Review with Meta-Analysis. Aesthetic Plast Surg. \n\n- Notes: The reported prevalence varies widely — from 2.21% up to 56.67% — because different studies use distinct questionnaires and populations. Thus we can only conclude that this condition is fairly common and warrants screening; the 15.04% figure should not be taken as an exact statistic. This is why it is graded B. Importantly, most people seeking cosmetic treatments do not have psychological issues; only a small subset — those whose preoccupation is persistent, interferes with work or social life, and leads to repeated surgical attempts — are at risk. Warning signs include spending excessive time each day inspecting or concealing a body part, avoiding social interactions or photos, and constantly fixating on new areas after previous corrections. 〔13〕\nEvidence B. The reported prevalence varies widely — from 2.21% up to 56.67% — because different studies use distinct questionnaires and populations. Thus we can only conclude that this condition is fairly common and warrants screening; the 15.04% figure should not be taken as an exact statistic. This is why it is graded B. Importantly, most people seeking cosmetic treatments do not have psychological issues; only a small subset — those whose preoccupation is persistent, interferes with work or social life, and leads to repeated surgical attempts — are at risk. Warning signs include spending excessive time each day inspecting or concealing a body part, avoiding social interactions or photos, and constantly fixating on new areas after previous corrections. 〔13〕\nPossible trade-off: The source summarizes the return this way: “When we combine data from 33 studies, we find that 15.04% of people seeking cosmetic surgery meet the criteria for body dysmorphic disorder — a condition where a flaw barely noticeable to others becomes a major source of distress. Among dermatology patients seeking cosmetic treatments, the rate is 12.65%. In both groups, over 70% are women. Surgery can alter facial features, but it cannot break the cycle of constant self‑scrutiny and dissatisfaction; this often leads to repeated operations. Spending a modest amount on an initial evaluation can help determine whether you fall into this category, guiding your decision about surgery.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Ribeiro RVE (2017). Prevalence of Body Dysmorphic Disorder in Plastic Surgery and Dermatology Patients: A Systematic Review with Meta-Analysis. Aesthetic Plast Surg.: https://doi.org/10.1007/s00266-017-0869-0\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/28-%E5%88%AB%E4%B8%BA%E4%BA%86%E5%A4%96%E5%BD%A2%E6%8A%8A%E8%BA%AB%E4%BD%93%E6%90%9E%E5%9D%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 28-009 · Use an orthodontist for an in-person exam and follow-up; do not self-treat with mail-order aligners ### 9. Use an orthodontist for an in-person exam and follow-up; do not self-treat with mail-order aligners\n- Cost: Professional care costs more and requires follow-up visits over the treatment period.\n- In plain terms: Chinese device guidance calls for an orthodontist's supervision and regular review. The US FDA says it has not authorized clear aligners sold directly without a prescription and dental supervision.\n- Applicability and limits: This entry cites regulatory guidance, not an estimated complication rate. Ask a qualified dental professional about diagnosis and treatment options.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence C. This entry cites regulatory guidance, not an estimated complication rate. Ask a qualified dental professional about diagnosis and treatment options.\nPossible trade-off: The source summarizes the return this way: “Chinese device guidance calls for an orthodontist's supervision and regular review. The US FDA says it has not authorized clear aligners sold directly without a prescription and dental supervision.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家药品监督管理局医疗器械技术审评中心 (2022). 无托槽矫治器注册审查指导原则（2022 年第 41 号）.: https://www.cmde.org.cn/flfg/zdyz/zdyzwbk/20230103095116100.html\n国家卫生健康委办公厅等 (2023). 关于进一步推进口腔医疗服务和保障管理工作的通知（国卫办医政发〔2023〕11 号，第五条）.: https://www.gov.cn/zhengce/zhengceku/202309/content_6903786.htm\nU.S. Food and Drug Administration (2026). Clear Dental Aligners（页面 2026 年 9 月 9 日更新）.: https://www.fda.gov/medical-devices/dental-devices/clear-dental-aligners\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/28-%E5%88%AB%E4%B8%BA%E4%BA%86%E5%A4%96%E5%BD%A2%E6%8A%8A%E8%BA%AB%E4%BD%93%E6%90%9E%E5%9D%8F.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 29-001 · After a loved one passes, don’t stay alone for the first few days. Those with heart disease, high blood pressure, or diabetes should keep taking their medication. If you feel pressure or pain in the chest, call 120 right away. ### 1. After a loved one passes, don’t stay alone for the first few days. Those with heart disease, high blood pressure, or diabetes should keep taking their medication. If you feel pressure or pain in the chest, call 120 right away.\n\n\n- Cost: There is no cost involved. Just avoid being alone during these days and keep taking your medicine as usual.\n- In plain terms: In the first day after losing a loved one, the risk of a heart attack is about 21.1 times higher than normal, then it drops each day afterward. For people aged 60 to 89, the rate of heart attacks or strokes within 30 days of losing a spouse roughly doubles compared to the general population, then returns to normal after a month. Those already dealing with heart disease must not skip their medication. Chest pressure, shortness of breath, or weakness in one arm or leg are clear emergency signs — call 120 immediately.\n- Benefit: This conclusion comes from a study of 1,985 acute heart attack patients, comparing their health status before and after the event. Out of them, 270 individuals (13.6%) had lost someone close within six months prior, and 19 lost a loved one just one day before the attack. Within 24 hours of such a loss, the risk of a heart attack rose 21.1 times (95% CI 13.1–34.1; actual range roughly 13 to 34 times). This risk then gradually decreased day by day. To put this into perspective: among people with a baseline 5% ten-year risk of heart attack, one extra case occurs for every 1,394 people who recently lost a loved one; for those with a 20% baseline risk, the figure is one extra case per 320 people. Another UK-based study compared 30,447 widowed individuals aged 60–89 with 83,588 similar controls. Within 30 days of bereavement, 0.16% of the bereaved group suffered a heart attack or stroke, versus 0.08% of controls — an IRR of 2.20 (1.52–3.15), meaning their risk was roughly 2.2 times higher. Specifically, heart attack risk was 2.14 times higher (1.20–3.81) and stroke risk 2.40 times higher (1.22–4.71). These elevated risks faded after 30 days. Over 90 days, two other conditions also showed increased risk: acute coronary syndrome (IRR 2.20, 1.12–4.29) and pulmonary embolism (IRR 2.37, 1.18–4.75). In total, 67 people in the control group experienced such events, and the heart attack risk was 2.1 times higher for bereaved individuals.\n- Evidence grade: A\n- Sources:Mostofsky E, et al. (2012). Risk of acute myocardial infarction after the death of a significant person in one's life: the Determinants of Myocardial Infarction Onset Study. Circulation. ; Carey IM, et al. (2014). Increased risk of acute cardiovascular events after partner bereavement: a matched cohort study. JAMA Internal Medicine. \n- Notes: Practical steps are easy to follow: ask someone else to manage your medication rather than relying on memory alone. Avoid long-distance travel during this period, and do not try to cope by drinking alcohol — details on alcohol’s effects are covered in Section 2. Recognizing heart attacks and strokes, plus instructions on calling emergency services, are explained in Section 13. Both studies referenced here rely on retrospective population data, so it’s hard to determine exactly how many participants would have developed these conditions anyway. Yet both studies point to the same general trend and timeframe. For anyone unable to arrange help or who must remain alone during these days, please see point 6 in this section.\nEvidence A. Practical steps are easy to follow: ask someone else to manage your medication rather than relying on memory alone. Avoid long-distance travel during this period, and do not try to cope by drinking alcohol — details on alcohol’s effects are covered in Section 2. Recognizing heart attacks and strokes, plus instructions on calling emergency services, are explained in Section 13. Both studies referenced here rely on retrospective population data, so it’s hard to determine exactly how many participants would have developed these conditions anyway. Yet both studies point to the same general trend and timeframe. For anyone unable to arrange help or who must remain alone during these days, please see point 6 in this section.\nPossible trade-off: The source summarizes the return this way: “In the first day after losing a loved one, the risk of a heart attack is about 21.1 times higher than normal, then it drops each day afterward. For people aged 60 to 89, the rate of heart attacks or strokes within 30 days of losing a spouse roughly doubles compared to the general population, then returns to normal after a month. Those already dealing with heart disease must not skip their medication. Chest pressure, shortness of breath, or weakness in one arm or leg are clear emergency signs — call 120 immediately.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Mostofsky E, et al. (2012). Risk of acute myocardial infarction after the death of a significant person in one's life: the Determinants of Myocardial Infarction Onset Study. Circulation.: https://doi.org/10.1161/CIRCULATIONAHA.111.061770\nCarey IM, et al. (2014). Increased risk of acute cardiovascular events after partner bereavement: a matched cohort study. JAMA Internal Medicine.: https://doi.org/10.1001/jamainternmed.2013.14558\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 29-002 · On the week you receive a cancer diagnosis, don’t go alone to pick up the results — postpone non‑treatment decisions ### 2. On the week you receive a cancer diagnosis, don’t go alone to pick up the results — postpone non‑treatment decisions\n\n\n- Cost: No cost at all. Simply arrange for someone to accompany you when you collect the results, and put any major decisions unrelated to treatment off for a few days.\n\n- In plain terms: In the first week after receiving a cancer diagnosis, the risk of suicide is roughly 12.6 times higher than among people without a diagnosis, while the risk of dying from cardiovascular disease is about 5.6 times higher. By the end of the first year this drops to roughly 3.1 times; the effect is especially pronounced for harder‑to‑treat cancers. The greatest risk exists during those first few days, after which it falls quickly. Therefore, bring a companion when picking up the results and avoid being alone at home. Decisions such as quitting your job or selling your house can wait until your next appointment.\n\n- Benefit: Data from Sweden’s national registers tracked over 6.07 million people (6,073,240 individuals) from 1991 to 2006. Compared with cancer‑free controls, the relative risk of suicide in the first week after diagnosis was 12.6 (95% CI 8.6–17.8), meaning roughly 12.6 times higher. The true value lies somewhere between 8.6 and 17.8. The incidence rate during that week was 2.50 per 1,000 person‑years — about 2.5 cases per 1,000 people each year. By the end of the first year this fell to 3.1 (2.7–3.5; 0.60 per 1,000 person‑years), or roughly 3.1 times higher. Cardiovascular mortality in the first week was 5.6 times higher (5.2–5.9; 116.80 per 1,000 person‑years), and over the first four weeks it remained at 3.3 times higher (3.1–3.4; 65.81 per 1,000 person‑years). This elevated risk declines rapidly within the first year; the effect is more pronounced for cancers with poorer prognoses. Comparisons of the same patients over time yielded consistent results.\n\n- Evidence grade: A\n- Sources:Fang F, et al. (2012). Suicide and cardiovascular death after a cancer diagnosis. New England Journal of Medicine. \n\n- Notes: These figures apply specifically to cancer patients. No comparable data exist for other serious diagnoses. The actual number of people affected remains low: a total of 6,073,240 individuals were included in the study, and the first‑week suicide rate is 2.50 per 1,000 person‑years, i.e., only 2.5 cases per 1,000 people each year. This information is provided not to frighten, but to emphasize the importance of having someone present during those initial days. Long‑term management, insurance coverage, and follow‑up care are discussed in Sections 16 and 24. For those unable to find a companion, see point 6 in this section, which suggests enlisting neighbours or community contacts instead.\nEvidence A. These figures apply specifically to cancer patients. No comparable data exist for other serious diagnoses. The actual number of people affected remains low: a total of 6,073,240 individuals were included in the study, and the first‑week suicide rate is 2.50 per 1,000 person‑years, i.e., only 2.5 cases per 1,000 people each year. This information is provided not to frighten, but to emphasize the importance of having someone present during those initial days. Long‑term management, insurance coverage, and follow‑up care are discussed in Sections 16 and 24. For those unable to find a companion, see point 6 in this section, which suggests enlisting neighbours or community contacts instead.\nPossible trade-off: The source summarizes the return this way: “In the first week after receiving a cancer diagnosis, the risk of suicide is roughly 12.6 times higher than among people without a diagnosis, while the risk of dying from cardiovascular disease is about 5.6 times higher. By the end of the first year this drops to roughly 3.1 times; the effect is especially pronounced for harder‑to‑treat cancers. The greatest risk exists during those first few days, after which it falls quickly. Therefore, bring a companion when picking up the results and avoid being alone at home. Decisions such as quitting your job or selling your house can wait until your next appointment.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Fang F, et al. (2012). Suicide and cardiovascular death after a cancer diagnosis. New England Journal of Medicine.: https://doi.org/10.1056/NEJMoa1110307\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 29-003 · After losing a job, it’s important to set a regular sleep schedule, keep yibao (basic medical insurance) active, and plan job searches methodically — don’t just stay at home all day. ### 3. After losing a job, it’s important to set a regular sleep schedule, keep yibao (basic medical insurance) active, and plan job searches methodically — don’t just stay at home all day.\n\n\n- Cost: There’s no expense involved. First, register as unemployed and apply for unemployment benefits; then schedule job searches at set times. The real challenge is waking up on time when no one is there to push you.\n\n- In plain terms: People who are unemployed have a roughly 60% higher chance of dying in the years that follow compared to those still employed. This effect is stronger among younger men and peaks during the first decade after job loss. Some of this risk can be controlled: studies that also accounted for smoking and drinking showed a 25% smaller increase in mortality. Registering as unemployed and claiming benefits also ensures that employee medical insurance stays active (see Section 7).\n\n- Benefit: Data from 42 studies involving over 20 million participants and 235 mortality risk estimates show that, after adjusting for age and other factors, unemployed individuals face an average HR of 1.63 for all causes of death — meaning their risk is about 63% higher than that of employed people. This effect is more pronounced in men and in people early or midway through their careers; it diminishes after the first ten years. When lifestyle factors like smoking and drinking are included in the analysis, the average HR drops by 24%, reflecting a similar reduction in overall risk.\n\n- Evidence grade: A\n- Sources:Roelfs DJ, et al. (2011). Losing life and livelihood: a systematic review and meta-analysis of unemployment and all-cause mortality. Social Science & Medicine. \n\n- Notes: These findings come from observational studies, so a direct cause‑and‑effect relationship cannot be proven; it’s also possible that poorer health contributes to unemployment. Nevertheless, the 24% reduction in risk after adjusting for health behaviors offers a useful direction for intervention. Details on eligibility for unemployment benefits, how to apply, and how to maintain social insurance coverage are provided in Section 7. Information on severance pay and why you should avoid voluntarily resigning can be found in Section 19.\nEvidence A. These findings come from observational studies, so a direct cause‑and‑effect relationship cannot be proven; it’s also possible that poorer health contributes to unemployment. Nevertheless, the 24% reduction in risk after adjusting for health behaviors offers a useful direction for intervention. Details on eligibility for unemployment benefits, how to apply, and how to maintain social insurance coverage are provided in Section 7. Information on severance pay and why you should avoid voluntarily resigning can be found in Section 19.\nPossible trade-off: The source summarizes the return this way: “People who are unemployed have a roughly 60% higher chance of dying in the years that follow compared to those still employed. This effect is stronger among younger men and peaks during the first decade after job loss. Some of this risk can be controlled: studies that also accounted for smoking and drinking showed a 25% smaller increase in mortality. Registering as unemployed and claiming benefits also ensures that employee medical insurance stays active (see Section 7).” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Roelfs DJ, et al. (2011). Losing life and livelihood: a systematic review and meta-analysis of unemployment and all-cause mortality. Social Science & Medicine.: https://doi.org/10.1016/j.socscimed.2011.01.005\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 29-004 · People who lose a loved one to suicide, accident, or homicide should seek professional help rather than trying to cope alone ### 4. People who lose a loved one to suicide, accident, or homicide should seek professional help rather than trying to cope alone\n\n- Cost: Calling 12356 is free of charge. Visiting a doctor and attending a psychological clinic costs the same as any other outpatient visit. The hard part is mustering the courage to reach out.\n- In plain terms: Within five years after losing a spouse to suicide, men are about 80% more likely to develop a mental disorder compared to the general population, while women are about 70% more likely. Compared to those whose spouses died from other causes, this risk is still 70% to 100% higher. Such bereaved individuals also tend to feel isolated and ashamed. This is precisely why they should actively seek help rather than waiting for things to get better on their own.\n- Benefit: A nationwide Danish registry tracked 6.7 million adults from 1980 to 2014, totaling over 136 million person-years of observation. For bereaved individuals whose spouses died by suicide, the relative risk of being newly diagnosed with a mental disorder within five years was as follows: for men, the IRR was 1.8 (95% CI 1.6–2.0), meaning a roughly 80% higher risk; for women, the IRR was 1.7 (1.6–1.8), representing a roughly 70% higher risk. Compared to those whose spouses died from other causes, the IRR for men was 1.7 (1.5–1.9) and for women 2.0 (1.9–2.2), again indicating a 70% to 100% higher risk. This group also showed higher rates of suicidal behavior, mortality, and need for municipal social assistance. Physical health risks such as cirrhosis and sleep disorders were also elevated. An additional 57 separate studies were reviewed without pooling their results. Bereavement due to suicide is linked to four key outcomes: a higher risk of suicide among surviving partners; a higher likelihood of parents being admitted to psychiatric care after their child’s suicide; a higher suicide risk among mothers after their adult child’s death; and a higher depression risk among children after their parents’ suicide. Compared to those grieving after violent deaths from other causes, people bereaved by suicide report feeling isolated and ashamed more often.\n- Evidence grade: A\n- Sources:Erlangsen A, et al. (2017). Association Between Spousal Suicide and Mental, Physical, and Social Health Outcomes: A Longitudinal and Nationwide Register-Based Study. JAMA Psychiatry. ; Pitman A, et al. (2014). Effects of suicide bereavement on mental health and suicide risk. The Lancet Psychiatry. ; Kristensen P et al. (2012). Bereavement and mental health after sudden and violent losses: a review. Psychiatry. (The summary in the notes)\n- Notes: Sudden, violent deaths refer to accidents, homicides, or disasters. After such events, rates of PTSD, depression, and prolonged grief are higher than after deaths from natural causes, and recovery tends to be slower. Guidance on handling suicidal thoughts is provided in Section 1, Item 25.\nEvidence A. Sudden, violent deaths refer to accidents, homicides, or disasters. After such events, rates of PTSD, depression, and prolonged grief are higher than after deaths from natural causes, and recovery tends to be slower. Guidance on handling suicidal thoughts is provided in Section 1, Item 25.\nPossible trade-off: The source summarizes the return this way: “Within five years after losing a spouse to suicide, men are about 80% more likely to develop a mental disorder compared to the general population, while women are about 70% more likely. Compared to those whose spouses died from other causes, this risk is still 70% to 100% higher. Such bereaved individuals also tend to feel isolated and ashamed. This is precisely why they should actively seek help rather than waiting for things to get better on their own.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Erlangsen A, et al. (2017). Association Between Spousal Suicide and Mental, Physical, and Social Health Outcomes: A Longitudinal and Nationwide Register-Based Study. JAMA Psychiatry.: https://doi.org/10.1001/jamapsychiatry.2017.0226\nPitman A, et al. (2014). Effects of suicide bereavement on mental health and suicide risk. The Lancet Psychiatry.: https://doi.org/10.1016/S2215-0366(14)70224-X\nKristensen P 等 (2012). Bereavement and mental health after sudden and violent losses: a review. Psychiatry.: https://doi.org/10.1521/psyc.2012.75.1.76\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 29-005 · In the first six months after losing a spouse, assign one trusted person to oversee meals, sleep, medication for chronic conditions, and follow‑up appointments ### 5. In the first six months after losing a spouse, assign one trusted person to oversee meals, sleep, medication for chronic conditions, and follow‑up appointments \n\n- Cost: No expense at all. Simply choose someone — a child, sibling, or friend — and ask them to visit regularly or call you. The hard part is actually asking them to take on this responsibility. \n- In plain terms: Within the first six months after a spouse passes away, the risk of dying is roughly 40% higher than for people who haven’t lost a spouse. After six months it drops to about 15% higher. For men the increase is roughly 23%; for women the difference is so small it may well be a coincidence. This extra risk cannot be offset simply by staying positive. The practical step is to hand off medication, meals, and medical check‑ups to a specific person rather than relying on your own memory. \n- Benefit: Data from 15 studies that were registered beforehand and later tracked a total of 2,263,888 participants show that within six months of losing a spouse the relative risk of death is 1.41 (95% CI 1.26–1.57), meaning the death probability is about 40% higher than for non‑bereaved individuals. After six months this drops to 1.14 (1.10–1.18), a 15% increase. For men the relative risk is 1.23 (1.18–1.28), a 23% rise; for women it is 1.04 (1.00–1.08), a difference that is not statistically significant and may simply be a fluke. No notable difference was found between people under 65 and those 65 or older. Another analysis combining 123 publications, 1,377 risk estimates, and over 500 million people yielded a hazard ratio of 1.23 (1.19–1.28), indicating a 23% overall increase in mortality. Men again face a higher risk than women: their hazard ratio is 1.27 (1.19–1.35), a 27% rise, while for women it is 1.15 (1.08–1.22), a 15% increase. \n- Evidence grade: A \n- Sources:Moon JR, et al. (2011). Widowhood and mortality: a meta-analysis. PLoS ONE. ; Shor E, et al. (2012). Widowhood and mortality: a meta-analysis and meta-regression. Demography. \n- Notes: These findings come from retrospective analyses of population data; other confounding factors cannot be completely ruled out because spouses naturally share similar lifestyles and health patterns. Nevertheless, the consistent pattern — a markedly higher risk in the first half‑year compared to later periods — observed in two independent meta‑analyses makes this period a worthwhile window for extra care. Men tend to have higher risk and are less likely to ask for help. Families with bereaved elders should follow Section 17 to sort out accounts, guardianship, and wills. For those who cannot find such a person — whether living alone, having no surviving children, or lacking any close relatives — they should turn to community resources and mobile tools as described in Section 6.\nEvidence A. These findings come from retrospective analyses of population data; other confounding factors cannot be completely ruled out because spouses naturally share similar lifestyles and health patterns. Nevertheless, the consistent pattern — a markedly higher risk in the first half‑year compared to later periods — observed in two independent meta‑analyses makes this period a worthwhile window for extra care. Men tend to have higher risk and are less likely to ask for help. Families with bereaved elders should follow Section 17 to sort out accounts, guardianship, and wills. For those who cannot find such a person — whether living alone, having no surviving children, or lacking any close relatives — they should turn to community resources and mobile tools as described in Section 6.\nPossible trade-off: The source summarizes the return this way: “Within the first six months after a spouse passes away, the risk of dying is roughly 40% higher than for people who haven’t lost a spouse. After six months it drops to about 15% higher. For men the increase is roughly 23%; for women the difference is so small it may well be a coincidence. This extra risk cannot be offset simply by staying positive. The practical step is to hand off medication, meals, and medical check‑ups to a specific person rather than relying on your own memory.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Moon JR, et al. (2011). Widowhood and mortality: a meta-analysis. PLoS ONE.: https://doi.org/10.1371/journal.pone.0023465\nShor E, et al. (2012). Widowhood and mortality: a meta-analysis and meta-regression. Demography.: https://doi.org/10.1007/s13524-012-0096-x\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 29-006 · For those without family or friends, replace “the person watching over you” with three simple things: a neighbor who can enter your home, a spot on the community outreach list, and emergency contacts saved on your phone. ### 6. For those without family or friends, replace “the person watching over you” with three simple things: a neighbor who can enter your home, a spot on the community outreach list, and emergency contacts saved on your phone.\n\n\n- Cost: No money is required. The hard part is mustering the courage to reach out — simply tell a neighbor or a member of the residents’ committee, “I live alone and have just experienced a crisis.”\n\n- In plain terms: When you have no relatives or friends, two things matter most: ensuring someone notices if something goes wrong, and making sure you eat and take medication on schedule. You can rely on yourself for meals and meds — just write it down and set reminders instead of trusting your memory. To guarantee someone notices, do three things: leave a spare key or temporary lock code with a neighbor, inform the residents’ committee that you live alone so they can add you to their outreach list, and save emergency contacts in your phone while keeping it powered on.\n\n- Benefit: A total of 44,573 outpatients with a history or risk of atherosclerotic thrombosis were enrolled in the international REACH study between December 2003 and December 2004; they were followed for four years. Of these, 8,594 participants (19%) lived alone. Over the four‑year period, the overall mortality rate for solo dwellers was 14.1%, compared with 11.1% for those living with others; cardiovascular deaths occurred in 8.6% versus 6.8% respectively. Both figures yielded log‑rank P‑values below 0.01, indicating the difference is unlikely to be coincidental. The magnitude of this effect varied by age: among people aged 45–65, solo living raised mortality from 5.7% to 7.7%; after adjusting for other factors, the hazard ratio was 1.24 (95% CI 1.01–1.51). For ages 66–80 the HR was 1.12 (1.01–1.26). In contrast, for those over 80 the rate fell to 24.6% versus 28.4%, giving an HR of 0.92 (0.79–1.06). In 2022, ten government agencies issued guidelines calling for regular outreach services for elderly individuals who are alone, living apart from family, disabled, or part of special family situations. These services — home visits, phone or video check‑ins, and remote monitoring — are to be organized by local townships and residents’ committees, who must also register each person’s willingness to receive help within existing community grids. By the end of 2025, at least one monthly visit must be guaranteed for all vulnerable seniors, and those who are completely dependent on care must receive even more frequent attention. The policy also encourages households to install smart call devices, water‑meter sensors, health monitors, and elder‑care alarms that can instantly alert emergency contacts when abnormal readings appear. Should any crisis be detected, staff are required to call emergency services right away.\n\n- Evidence grade: B\n- Sources: Udell JA, et al. (2012). Living alone and cardiovascular risk in outpatients at risk of or with atherothrombosis. Archives of Internal Medicine. (Minfa [2022] No. 73). \n\n- Notes: Here is how to implement each of the three steps. First, give a spare key or temporary lock code to a neighbor or building manager and let them know you will be alone for a few days; no deep friendship is needed, just someone who knows you’re home. Second, approach the residents’ committee to request inclusion on the outreach roster; elderly people living alone are explicitly targeted by the program, and you can also ask whether any free smart alarms or water‑meter gadgets are available locally. Third, program your phone with emergency contacts and a medical ID card, and keep it on and unmuted during this period. The “B” rating stems from two factors. One, the link between living alone and higher mortality was identified through retrospective data analysis; it remains possible that poorer health or socioeconomic status predispose people to both solitude and earlier death, a confounding factor the original paper itself acknowledges. Two, the outreach policy applies only to seniors; younger adults lack comparable statutory support. However, the same document obliges community workers to “spot early signs of psychological distress such as family loss, unemployment, or school dropout” — a point echoed in Section 11, which notes that calling the 12356 helpline can provide needed companionship. Why having someone nearby matters is illustrated in Section 13, where cardiac arrest outside hospitals occurs in 79.2% of cases at home; survival rates jump from 3.9% when no one is present to 16.1% when a bystander performs CPR. Being alone therefore places you in the lower‑survival bracket. Additionally, arranging regular outings — such as daily trips to handle funeral paperwork, visit health clinics, or deal with civil affairs offices — can become part of your routine, making it easier to stay active. The helpline can be contacted repeatedly, not just once, as mentioned in Section 11. Finally, while living alone is a long‑term risk factor (Section 22 cites a hazard ratio of 1.32), for the immediate period described here the three practical measures provide the greatest protective benefit. 〔0.03〕 〔13.2〕 〔12.3〕\nEvidence B. Here is how to implement each of the three steps. First, give a spare key or temporary lock code to a neighbor or building manager and let them know you will be alone for a few days; no deep friendship is needed, just someone who knows you’re home. Second, approach the residents’ committee to request inclusion on the outreach roster; elderly people living alone are explicitly targeted by the program, and you can also ask whether any free smart alarms or water‑meter gadgets are available locally. Third, program your phone with emergency contacts and a medical ID card, and keep it on and unmuted during this period. The “B” rating stems from two factors. One, the link between living alone and higher mortality was identified through retrospective data analysis; it remains possible that poorer health or socioeconomic status predispose people to both solitude and earlier death, a confounding factor the original paper itself acknowledges. Two, the outreach policy applies only to seniors; younger adults lack comparable statutory support. However, the same document obliges community workers to “spot early signs of psychological distress such as family loss, unemployment, or school dropout” — a point echoed in Section 11, which notes that calling the 12356 helpline can provide needed companionship. Why having someone nearby matters is illustrated in Section 13, where cardiac arrest outside hospitals occurs in 79.2% of cases at home; survival rates jump from 3.9% when no one is present to 16.1% when a bystander performs CPR. Being alone therefore places you in the lower‑survival bracket. Additionally, arranging regular outings — such as daily trips to handle funeral paperwork, visit health clinics, or deal with civil affairs offices — can become part of your routine, making it easier to stay active. The helpline can be contacted repeatedly, not just once, as mentioned in Section 11. Finally, while living alone is a long‑term risk factor (Section 22 cites a hazard ratio of 1.32), for the immediate period described here the three practical measures provide the greatest protective benefit. 〔0.03〕 〔13.2〕 〔12.3〕\nPossible trade-off: The source summarizes the return this way: “When you have no relatives or friends, two things matter most: ensuring someone notices if something goes wrong, and making sure you eat and take medication on schedule. You can rely on yourself for meals and meds — just write it down and set reminders instead of trusting your memory. To guarantee someone notices, do three things: leave a spare key or temporary lock code with a neighbor, inform the residents’ committee that you live alone so they can add you to their outreach list, and save emergency contacts in your phone while keeping it powered on.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Udell JA, et al. (2012). Living alone and cardiovascular risk in outpatients at risk of or with atherothrombosis. Archives of Internal Medicine.: https://doi.org/10.1001/archinternmed.2012.2782\n民政部等十部门 (2022). 关于开展特殊困难老年人探访关爱服务的指导意见（民发〔2022〕73 号）.: https://www.gov.cn/zhengce/zhengceku/2022-10/13/content_5718017.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 29-007 · After a parent dies, tell the child the truth, let him attend the funeral, and don’t send him to another environment ### 7. After a parent dies, tell the child the truth, let him attend the funeral, and don’t send him to another environment\n\n\n- Cost: There is no monetary cost. The difficulty lies in the fact that you yourself are grieving, yet you must still explain things clearly to your child.\n\n- In plain terms: Children who lose a father or mother before age 18 have a mortality rate in early adulthood that is roughly 50% higher than those who have not experienced such a loss. If the death was due to unnatural causes such as accidents or suicide, the risk rises by about 80%. If it was due to illness or other natural causes, the risk is about 30% higher. This is not something a child simply forgets after a few days; the effects can last many years. What you can do is tell the truth, let him attend the funeral, keep him in school, and avoid sending him to relatives’ homes to “change his environment.”\n\n- Benefit: This data includes the entire populations born in Denmark from 1968 to 2008 and in Sweden from 1973 to 2006, plus 89.3% of those born in Finland from 1987 to 2007 — a total of over 7.3 million people. Among them, 189,094 lost one or both parents before age 18. Their overall mortality rate is 50% higher than that of peers who have not experienced such a loss (mortality ratio 1.50, 95% CI 1.43–1.58, roughly 1.5 times higher). For deaths caused by unnatural reasons, the ratio is 1.84 (1.71–2.00), an increase of about 80%. For deaths due to natural causes, it is 1.33 (1.24–1.41), a rise of about 30%. The risk is highest when the child’s cause of death matches that of the parent.\n\n- Evidence grade: B\n- Sources:Li J, et al. (2014). Mortality after parental death in childhood: a nationwide cohort study from three Nordic countries. PLoS Medicine. \n\n- Notes: When speaking to your child, do not make up stories such as “Mom or Dad has gone away on a trip.” Any arrangements regarding guardianship and upbringing must be put in writing. This recommendation is graded B not because the figures lack solidity; these statistics come from longitudinal studies of entire populations in three countries, which would merit an A rating on their own. The lower grade reflects the absence of direct experimental evidence linking these mortality figures to specific ways of communicating with children or involving them in funerals. The authors also point out that data on parent-child relationships and children’s lifestyles after such a loss are lacking. Both genetic factors and long-term effects of bereavement contribute to these elevated mortality rates. Details on designated guardians and property arrangements can be found in Section 17, while information on child support and schooling is covered in Section 18.\nEvidence B. When speaking to your child, do not make up stories such as “Mom or Dad has gone away on a trip.” Any arrangements regarding guardianship and upbringing must be put in writing. This recommendation is graded B not because the figures lack solidity; these statistics come from longitudinal studies of entire populations in three countries, which would merit an A rating on their own. The lower grade reflects the absence of direct experimental evidence linking these mortality figures to specific ways of communicating with children or involving them in funerals. The authors also point out that data on parent-child relationships and children’s lifestyles after such a loss are lacking. Both genetic factors and long-term effects of bereavement contribute to these elevated mortality rates. Details on designated guardians and property arrangements can be found in Section 17, while information on child support and schooling is covered in Section 18.\nPossible trade-off: The source summarizes the return this way: “Children who lose a father or mother before age 18 have a mortality rate in early adulthood that is roughly 50% higher than those who have not experienced such a loss. If the death was due to unnatural causes such as accidents or suicide, the risk rises by about 80%. If it was due to illness or other natural causes, the risk is about 30% higher. This is not something a child simply forgets after a few days; the effects can last many years. What you can do is tell the truth, let him attend the funeral, keep him in school, and avoid sending him to relatives’ homes to “change his environment.”” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Li J, et al. (2014). Mortality after parental death in childhood: a nationwide cohort study from three Nordic countries. PLoS Medicine.: https://doi.org/10.1371/journal.pmed.1001679\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 29-008 · Still stuck in grief after half a year, unable to move on — when to see a psychiatrist or clinical psychologist ### 8. Still stuck in grief after half a year, unable to move on — when to see a psychiatrist or clinical psychologist\n\n\n- Cost: This includes registration fees and treatment costs. Treatment is delivered in sessions; on average, 16 sessions are given over 19 weeks in clinical trials. The main challenge is simply mustering the courage to make that first appointment.\n\n- In plain terms: Roughly 1 out of every 10 adults who lose a loved one gets stuck in prolonged grief: after more than six months they still miss the deceased so much they can’t eat, work, or care for their children. They feel numb and see no point in living. This isn’t a sign of personal weakness — it meets specific diagnostic criteria and has dedicated treatments. Targeted therapy achieves a success rate of 51%, while standard psychotherapy reaches only 28% and takes longer to show results.\n\n- Benefit: Fourteen studies involving adults whose loved ones died of non‑violent causes and who had not previously sought mental‑health care reveal that prolonged grief disorder affects 9.8% of this group (95% CI 6.8–14.0), meaning about 10 out of every 100 bereaved adults are impacted. The rate rises with age. Another study tested the diagnostic criteria on 291 bereaved individuals through interviews at 0–6, 6–12, and 12–24 months after loss. The core symptom is intense longing for the deceased; at least five of nine additional criteria must also be present. The first five criteria are emotional numbness, shock, feeling life lacks meaning, distrust of others, and distress caused by the loss. The remaining four are difficulty accepting the loss, trouble defining one’s own identity, avoidance of reality, and an inability to carry on daily life. All these symptoms must appear daily or be severe enough to impair functioning, and they must persist for at least six months after the death. A randomized trial of 95 participants receiving 16 therapy sessions over 19 weeks found a 51% success rate for specialized treatment versus 28% for standard interpersonal psychotherapy (P = 0.02, a statistically significant difference). Consequently, only 4.3 patients need to be treated for one additional person to experience improvement.\n\n- Evidence grade: A\n- Sources:Lundorff M, et al. (2017). Prevalence of prolonged grief disorder in adult bereavement: A systematic review and meta-analysis. Journal of Affective Disorders. ; Prigerson HG, et al. (2009). Prolonged grief disorder: Psychometric validation of criteria proposed for DSM-V and ICD-11. PLoS Medicine. ; Shear MK, et al. (2005). Treatment of complicated grief: a randomized controlled trial. JAMA. \n\n- Notes: Don’t fixate on exact time limits. The real indicator is whether grief interferes with eating, sleeping, work, or childcare — if so, it’s time to seek help. The appropriate clinics are psychiatry, psychology, or clinical psychology departments, all of which are available at public psychiatric hospitals. This condition is known as prolonged grief disorder or complex grief in various sources; required duration varies from six to twelve months across different guidelines. The 9.8% prevalence figure stems from 14 studies with differing methodologies, so authors caution that it may not apply universally to all populations.\nEvidence A. Don’t fixate on exact time limits. The real indicator is whether grief interferes with eating, sleeping, work, or childcare — if so, it’s time to seek help. The appropriate clinics are psychiatry, psychology, or clinical psychology departments, all of which are available at public psychiatric hospitals. This condition is known as prolonged grief disorder or complex grief in various sources; required duration varies from six to twelve months across different guidelines. The 9.8% prevalence figure stems from 14 studies with differing methodologies, so authors caution that it may not apply universally to all populations.\nPossible trade-off: The source summarizes the return this way: “Roughly 1 out of every 10 adults who lose a loved one gets stuck in prolonged grief: after more than six months they still miss the deceased so much they can’t eat, work, or care for their children. They feel numb and see no point in living. This isn’t a sign of personal weakness — it meets specific diagnostic criteria and has dedicated treatments. Targeted therapy achieves a success rate of 51%, while standard psychotherapy reaches only 28% and takes longer to show results.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Lundorff M, et al. (2017). Prevalence of prolonged grief disorder in adult bereavement: A systematic review and meta-analysis. Journal of Affective Disorders.: https://doi.org/10.1016/j.jad.2017.01.030\nPrigerson HG, et al. (2009). Prolonged grief disorder: Psychometric validation of criteria proposed for DSM-V and ICD-11. PLoS Medicine.: https://doi.org/10.1371/journal.pmed.1000121\nShear MK, et al. (2005). Treatment of complicated grief: a randomized controlled trial. JAMA.: https://doi.org/10.1001/jama.293.21.2601\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 29-009 · Don’t spend money on grief counseling right away — first check whether your grief is truly stuck (see the symptoms listed in item 8). ### 9. Don’t spend money on grief counseling right away — first check whether your grief is truly stuck (see the symptoms listed in item 8).\n\n- Cost: No cost at all; in fact, this approach saves you the expense of counseling.\n- In plain terms: Offering psychological counseling to every bereaved person right after their loss yields little benefit at first, and over time those benefits disappear entirely. The reason is that most people without any intervention would have recovered on their own anyway. However, for those who clearly struggle to adapt, such counseling works just as well as treatment for other mental health issues. So the proper sequence is: first check whether your grief fits the criteria in item 8 (meaning it’s stuck and warrants a visit to a psychiatrist); only if it does should you spend the money on counseling.\n- Benefit: Data from 61 comparative studies confirm this pattern. General psychological intervention for all bereaved individuals shows minimal benefits right after treatment, which fade further over time. When counseling is limited to those who clearly cannot adapt, its effectiveness matches that of treatment for other mental health conditions. Poor results from studies without prior screening stem from the fact that the control group would have recovered on its own over time. Another 14 randomized controlled trials also show consistent results: treatment for people already experiencing difficulties brings significantly better outcomes than controls both immediately after treatment and during follow-ups, with benefits growing over time. Preventive intervention for people without any issues, however, proves ineffective. One study tracked 205 individuals from before and after the loss of a spouse at 6 and 18 months, identifying five possible trajectories: normal grief, prolonged grief, chronic depression, improvement following the loss, and resilience. The most common path is resilience, while normal grief is relatively rare.\n- Evidence grade: A\n- Sources:Currier JM, et al. (2008). The effectiveness of psychotherapeutic interventions for bereaved persons: a comprehensive quantitative review. Psychological Bulletin. ; Wittouck C, et al. (2011). ; Bonanno GA, et al. (2002). Resilience to loss and chronic grief: a prospective study from preloss to 18-months postloss. Journal of Personality and Social Psychology. ; Stroebe M et al. (2007). Health outcomes of bereavement. Lancet. (review in the notes)\n- Notes: This recommendation means “not everyone needs it” rather than “no one should get it.” Those in high-risk groups per item 4 (bereaved after suicide, accidents or violent deaths) and those meeting the criteria in item 8 (grief that has become stuck and warrants psychiatric evaluation) are precisely the individuals for whom such counseling is supported by evidence. This same conclusion appears in a review published in The Lancet. Grief itself is not a disease, and most people do not require professional intervention. Resources should instead be directed toward high-risk individuals and those already suffering from complicated grief, post-loss depression or post-traumatic stress disorder.\nEvidence A. This recommendation means “not everyone needs it” rather than “no one should get it.” Those in high-risk groups per item 4 (bereaved after suicide, accidents or violent deaths) and those meeting the criteria in item 8 (grief that has become stuck and warrants psychiatric evaluation) are precisely the individuals for whom such counseling is supported by evidence. This same conclusion appears in a review published in The Lancet. Grief itself is not a disease, and most people do not require professional intervention. Resources should instead be directed toward high-risk individuals and those already suffering from complicated grief, post-loss depression or post-traumatic stress disorder.\nPossible trade-off: The source summarizes the return this way: “Offering psychological counseling to every bereaved person right after their loss yields little benefit at first, and over time those benefits disappear entirely. The reason is that most people without any intervention would have recovered on their own anyway. However, for those who clearly struggle to adapt, such counseling works just as well as treatment for other mental health issues. So the proper sequence is: first check whether your grief fits the criteria in item 8 (meaning it’s stuck and warrants a visit to a psychiatrist); only if it does should you spend the money on counseling.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Currier JM, et al. (2008). The effectiveness of psychotherapeutic interventions for bereaved persons: a comprehensive quantitative review. Psychological Bulletin.: https://doi.org/10.1037/0033-2909.134.5.648\nWittouck C, et al. (2011). The prevention and treatment of complicated grief: a meta-analysis. Clinical Psychology Review.: https://doi.org/10.1016/j.cpr.2010.09.005\nBonanno GA, et al. (2002). Resilience to loss and chronic grief: a prospective study from preloss to 18-months postloss. Journal of Personality and Social Psychology.: https://doi.org/10.1037/0022-3514.83.5.1150\nStroebe M 等 (2007). Health outcomes of bereavement. Lancet.: https://doi.org/10.1016/S0140-6736(07)61816-9\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 29-010 · Don’t drop yibao or turn to alcohol after separating or divorcing ### 10. Don’t drop yibao or turn to alcohol after separating or divorcing\n\n- Cost: Zero. Simply keep your yibao active and quit drinking. The hard part is resisting the urge to use alcohol as a crutch during this transition period.\n- In plain terms: An analysis of 6.5 million people across 11 countries shows that separated or divorced individuals face a significantly higher risk of premature death than those still married. This effect is stronger among men and younger adults. The original text does not claim a direct causal link, as divorced people may already differ in health and income. Of the four proposed reasons, two are within personal control: maintaining yibao and regular health check‑ups, and avoiding reliance on tobacco and alcohol.\n- Benefit: Data from 32 longitudinal studies involving over 6.5 million participants, 160,000 deaths, and more than 755,000 divorces across 11 countries confirm that separated or divorced adults have a markedly higher risk of early death compared with married peers. The increase is especially pronounced for men and younger individuals. Four possible mechanisms are discussed: selection bias (healthier or better‑off people may be less likely to divorce), loss of financial and insurance support, deterioration of health‑related habits such as smoking and drinking, and chronic psychological stress from ongoing tension.\n- Evidence grade: A\n- Sources:Sbarra DA, et al. (2011). Divorce and Death: A Meta-Analysis and Research Agenda for Clinical, Social, and Health Psychology. Perspectives on Psychological Science. \n- Notes: The source only notes a “significant rise” and provides group comparisons without specific risk‑ratio figures, so no exact numbers are reported here. Given that the evidence points to a clear direction but lacks a quantifiable threshold, the overall benefit is rated as moderate. Issues related to property, debts, and betrothal gifts at the time of divorce are covered in Sections 8 and 10; child‑custody arrangements are discussed in Section 18.\nEvidence A. The source only notes a “significant rise” and provides group comparisons without specific risk‑ratio figures, so no exact numbers are reported here. Given that the evidence points to a clear direction but lacks a quantifiable threshold, the overall benefit is rated as moderate. Issues related to property, debts, and betrothal gifts at the time of divorce are covered in Sections 8 and 10; child‑custody arrangements are discussed in Section 18.\nPossible trade-off: The source summarizes the return this way: “An analysis of 6.5 million people across 11 countries shows that separated or divorced individuals face a significantly higher risk of premature death than those still married. This effect is stronger among men and younger adults. The original text does not claim a direct causal link, as divorced people may already differ in health and income. Of the four proposed reasons, two are within personal control: maintaining yibao and regular health check‑ups, and avoiding reliance on tobacco and alcohol.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Sbarra DA, et al. (2011). Divorce and Death: A Meta-Analysis and Research Agenda for Clinical, Social, and Health Psychology. Perspectives on Psychological Science.: https://doi.org/10.1177/1745691611414724\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 29-011 · Call 12356 for general support, 12355 for minors and teens; for medical care, book a psychology clinic appointment ### 11. Call 12356 for general support, 12355 for minors and teens; for medical care, book a psychology clinic appointment\n\n- Cost: No cost involved. Both hotlines are free to call. Psychology clinic visits are billed at standard outpatient rates.\n- In plain terms: If you need someone to talk to, dial 12356 — this is the national mental health helpline, and it’s completely free. Minors and teenagers can call 12355, the dedicated youth support service. If you need professional medical care, you can book an appointment at a psychiatry, psychology, or clinical psychology clinic. Community grid workers and social workers are also expected to proactively identify people facing family issues, job loss, or school dropout.\n- Benefit: A 2026 plan jointly issued by 25 government departments including the National Health Commission calls for improving operational rules for the 12356 mental health helpline. Goals include ensuring stable service delivery, raising call connection rates, developing a provincial-level digital platform for 12356, and strengthening coordination between 12356 and other emergency hotlines such as 110. The plan also aims to expand and optimize the 12355 youth support service, integrating it with 12356. By 2030, three key targets must be met: over 80% of administrative villages and urban communities must have mental health counseling rooms or social service centers offering relevant services; every county-level area must have at least one public psychiatric hospital or medical facility providing psychology clinic services; and all provinces must have their own provincial 12356 platforms. The mental health crisis response and support workforce includes psychiatrists, psychotherapists, counselors, social workers, and volunteers. The plan also specifies three groups who must stay alert to early warning signs of mental health risks: community grid workers, social workers, and volunteers. They are tasked with promptly identifying situations such as family crises, job loss, or school dropout. (Source: National policy document issued March 2026)\n- Evidence grade: B\n- Sources: National Health Commission of China (NHC) and other 25 departments (2026). Notice on the issuance of the implementation plan for improving the psychosocial service system and crisis intervention mechanism (National Health Medical Administration [2026] No. 8). \n- Notes: This grade is assigned because the establishment of counseling rooms in villages and communities and psychology clinics at county level are only planned targets for 2030, not yet universally available nationwide. Both 12356 and 12355 are already operational. Details on the launch date and daily operating hours of 12356 can be found in Section 1, Article 25. It is also important to note that psychological counseling and psychotherapy are distinct services: only licensed psychiatrists can make diagnoses and prescribe medication, and psychotherapy must be delivered at qualified medical institutions. Private, hourly-fee “healing” or “spiritual counseling” services fall outside this official framework.\nEvidence B. This grade is assigned because the establishment of counseling rooms in villages and communities and psychology clinics at county level are only planned targets for 2030, not yet universally available nationwide. Both 12356 and 12355 are already operational. Details on the launch date and daily operating hours of 12356 can be found in Section 1, Article 25. It is also important to note that psychological counseling and psychotherapy are distinct services: only licensed psychiatrists can make diagnoses and prescribe medication, and psychotherapy must be delivered at qualified medical institutions. Private, hourly-fee “healing” or “spiritual counseling” services fall outside this official framework.\nPossible trade-off: The source summarizes the return this way: “If you need someone to talk to, dial 12356 — this is the national mental health helpline, and it’s completely free. Minors and teenagers can call 12355, the dedicated youth support service. If you need professional medical care, you can book an appointment at a psychiatry, psychology, or clinical psychology clinic. Community grid workers and social workers are also expected to proactively identify people facing family issues, job loss, or school dropout.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家卫生健康委等 25 部门 (2026). 关于印发健全社会心理服务体系和危机干预机制实施方案的通知（国卫医政发〔2026〕8 号）.: https://www.gov.cn/zhengce/zhengceku/202604/content_7065035.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 29-012 · In the first three months after a tragedy, postpone any irreversible major decisions ### 12. In the first three months after a tragedy, postpone any irreversible major decisions\n\n- Cost: There is no monetary cost — you simply delay decisions, which may cause you to miss certain opportunities. It can be hard to accept at the time, since opportunities often seem to vanish quickly.\n- In plain terms: During this period, your ability to judge what truly counts as an “opportunity” is at its weakest. People will approach you with offers — some claiming to let you contact the deceased, others promising to multiply your money, some urging you to quit your job and start anew elsewhere, and still others seeking a business partnership. Set a strict rule for yourself: any decision involving an amount greater than one month’s income, or any choice that would be costly to reverse, must be postponed for three months. First, discuss it with someone who has no personal stake in the matter; you simply need someone to listen so you won’t have to decide on the spot.\n- Benefit: This rule helps you avoid making irreversible financial moves when you’re still reeling from a loss and your judgment is impaired. Such moves include selling your home, quitting your job, investing a lump sum of bereavement or compensation payouts, rushing into a new marriage, or acting as a guarantor for someone else. These decisions often involve sums ranging from tens of thousands of yuan up to the value of a house, which is why the benefit level is rated as moderate. Official documents also list “family tragedy, job loss, or dropping out of school” as risk factors for psychological distress that communities should monitor — meaning this period is already recognized as one where outside support is needed.\n- Evidence grade: C\n- Sources: Author's experience, no direct literature; "Family accident, unemployment, dropping out of school" as psychological crisis risk expressions can be found in the National Health Commission of China (NHC) and other 25 departments (2026). Implementation plan for improving the social psychological service system and crisis intervention mechanism (National Health Medical Administration [2026] No. 8). \n- Notes: If you have no such neutral third party nearby, call 12356 and explain your situation (see item 11 in this section on using this line to talk to someone). You can also write down your thoughts and reread them after three days. The “three‑month” timeframe is an author‑set guideline with no scholarly backing, which is why the evidence grade is C. Common scams targeting bereaved individuals and seniors are covered in sections 17 (investment and housing schemes) and 6 (fortune‑telling). Pitfalls related to guarantees and promissory notes are discussed in section 8. A few financial actions must be handled promptly and cannot be postponed: withdrawing your housing provident fund balance, claiming social insurance benefits, and receiving compensation for a work‑related death — details are provided in sections 25 and 19.\nEvidence C. If you have no such neutral third party nearby, call 12356 and explain your situation (see item 11 in this section on using this line to talk to someone). You can also write down your thoughts and reread them after three days. The “three‑month” timeframe is an author‑set guideline with no scholarly backing, which is why the evidence grade is C. Common scams targeting bereaved individuals and seniors are covered in sections 17 (investment and housing schemes) and 6 (fortune‑telling). Pitfalls related to guarantees and promissory notes are discussed in section 8. A few financial actions must be handled promptly and cannot be postponed: withdrawing your housing provident fund balance, claiming social insurance benefits, and receiving compensation for a work‑related death — details are provided in sections 25 and 19.\nPossible trade-off: The source summarizes the return this way: “During this period, your ability to judge what truly counts as an “opportunity” is at its weakest. People will approach you with offers — some claiming to let you contact the deceased, others promising to multiply your money, some urging you to quit your job and start anew elsewhere, and still others seeking a business partnership. Set a strict rule for yourself: any decision involving an amount greater than one month’s income, or any choice that would be costly to reverse, must be postponed for three months. First, discuss it with someone who has no personal stake in the matter; you simply need someone to listen so you won’t have to decide on the spot.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 作者经验，无直接文献\n「家庭变故、失业、失学」作为心理危机风险的表述见国家卫生健康委等 25 部门 (2026). 健全社会心理服务体系和危机干预机制实施方案（国卫医政发〔2026〕8 号）.: https://www.gov.cn/zhengce/zhengceku/202604/content_7065035.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 29-013 · Don’t treat death as a way to settle debts: life insurance won’t pay out for suicides within two years, workplace injuries won’t be recognized, and debts are still deducted from your estate first. ### 13. Don’t treat death as a way to settle debts: life insurance won’t pay out for suicides within two years, workplace injuries won’t be recognized, and debts are still deducted from your estate first.\n\n\n- Cost: There is no expense involved; you just need to do the math.\n\n- In plain terms: If you commit suicide within two years of buying a life insurance policy, the insurer won’t pay out any benefits — only the cash value of the policy is returned. Workplace injuries also won’t be recognized, so no compensation is paid for a work-related death. Any outstanding debts are deducted from your estate first, leaving only the remainder for your family. They also have to bear the health consequences described in Section 4 of this chapter (relatives of suicide victims face a 7–8 times higher risk of developing a mental disorder within five years).\n\n- Benefit: Article 44 of the Insurance Law governs contracts where death is the condition for payout. Within two years of the policy’s start or reinstatement, if the insured person commits suicide, the insurer is not obligated to pay any benefits. However, if the insured was legally incapable of making decisions at the time of suicide, the insurer must return the policy’s cash value — meaning only a partial refund, not the full coverage amount. Typical life insurance payouts run into the hundreds of thousands of yuan, so this benefit is considered substantial. Article 16(3) of the Work Injury Insurance Regulations states that self-harm or suicide does not qualify as a work injury, so none of the three types of compensation for work-related deaths apply: a six-month funeral allowance based on local average monthly wages, survivor’s pensions, and a one-time payment equal to 20 times the national per capita disposable income. Articles 1159 and 1161 of the Civil Code stipulate that estate settlement must first cover all legally required taxes and debts, with heirs only receiving what remains — they’re liable only up to the value of the inherited assets, and can avoid this obligation by renouncing their inheritance.\n\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2015 revision). Article 44 of the Insurance Law of the People's Republic of China. ; State Council of China (2010 revision). Regulation on Work-Related Injury Insurance (State Council of China Order No. 586 No.) Article 16, Article 39. ; National People's Congress (2020). Civil Code of the People's Republic of China Article 1159, Article 1161. \n\n- Notes: This entry focuses solely on financial implications. Other entries in this section and Section 1 aim to prevent such situations from occurring. Article 44 of the Insurance Law applies only to the first two years after purchase; it is included here for completeness, not as a strict timeline. The health risks for family members are detailed in Section 4. For help dealing with suicidal thoughts, see Sections 1.25 and 1.32; information on post-survival complications can be found in Section 1.33. The exact amounts for the three work injury benefits are listed in Section 19.15, while the procedures for accessing housing provident funds and social insurance benefits from an estate are explained in Section 25.9. 〔100000〕\nEvidence A. This entry focuses solely on financial implications. Other entries in this section and Section 1 aim to prevent such situations from occurring. Article 44 of the Insurance Law applies only to the first two years after purchase; it is included here for completeness, not as a strict timeline. The health risks for family members are detailed in Section 4. For help dealing with suicidal thoughts, see Sections 1.25 and 1.32; information on post-survival complications can be found in Section 1.33. The exact amounts for the three work injury benefits are listed in Section 19.15, while the procedures for accessing housing provident funds and social insurance benefits from an estate are explained in Section 25.9. 〔100000〕\nPossible trade-off: The source summarizes the return this way: “If you commit suicide within two years of buying a life insurance policy, the insurer won’t pay out any benefits — only the cash value of the policy is returned. Workplace injuries also won’t be recognized, so no compensation is paid for a work-related death. Any outstanding debts are deducted from your estate first, leaving only the remainder for your family. They also have to bear the health consequences described in Section 4 of this chapter (relatives of suicide victims face a 7–8 times higher risk of developing a mental disorder within five years).” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2015 修正). 中华人民共和国保险法第四十四条.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7c4060811\n国务院 (2010 修订). 工伤保险条例（国务院令第 586 号）第十六条、第三十九条.: https://www.gov.cn/gongbao/content/2011/content_1778064.htm\n全国人大 (2020). 中华人民共和国民法典第一千一百五十九条、第一千一百六十一条.: https://flk.npc.gov.cn/detail?id=ff808081729d1efe01729d50b5c500bf\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/29-%E9%81%AD%E9%81%87%E9%87%8D%E5%A4%A7%E6%89%93%E5%87%BB%E4%B9%8B%E5%90%8E.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 30-001 · Child reports sudden, worsening pain — rush to the hospital right away; don’t let him wait until after school. ### 1. Child reports sudden, worsening pain — rush to the hospital right away; don’t let him wait until after school.\n\n- Cost: No cost at all. Just take a half‑day off work and take your child to the emergency department.\n- In plain terms: Some medical conditions are time‑critical — the outcome depends on how many hours pass from symptom onset. When a boy suddenly feels severe pain on one side of the scrotum, it may be testicular torsion: the blood vessels feeding the testicle become twisted, cutting off its blood supply. If treated within 6 hours, there’s a 97.2% chance of saving the testicle; after 19–24 hours that chance drops to only 42.5%. This kind of pain won’t wait until after school or until the end of an exam.\n- Benefit: Researchers compiled data from 30 case series and 2,116 patients with testicular torsion. For 1,283 of those cases the outcome was tracked in 6‑hour intervals. From the start of pain: 97.2% of testicles were saved at 0–6 hours, 79.3% at 7–12 hours, 61.3% at 13–18 hours, 42.5% at 19–24 hours, 24.4% at 25–48 hours, and just 7.4% after 48 hours. Looking at broader windows, 90.4% of testicles remain intact if treatment occurs within 12 hours; 54.0% are still salvageable at 13–24 hours, and 18.1% after 24 hours. The authors conclude that the window for preserving a testicle can be longer than the commonly cited 6–8 hours. Therefore, even if pain has been present for a while, prompt medical care is still essential — don’t assume it’s “too late” to get help.\n- Evidence grade: A\n- Sources:Mellick LB, et al. (2019). A Systematic Review of Testicle Survival Time After a Torsion Event. Pediatric Emergency Care. \n- Notes: Tell your son in advance: if he suddenly feels severe pain, he should speak up right away — no need to feel embarrassed. Testicular torsion is most common in adolescent boys; many hesitate to ask for help because they’re shy. Other conditions that also worsen hour by hour include acute appendicitis (which can perforate if delayed), diabetic ketoacidosis, and meningitis. For these, the exact time‑based impact on outcomes isn’t detailed in this section. Their common warning sign is sudden onset and steadily worsening pain unlike anything experienced before. How to recognize emergencies and call for transport are covered in Section 13.\nEvidence A. Tell your son in advance: if he suddenly feels severe pain, he should speak up right away — no need to feel embarrassed. Testicular torsion is most common in adolescent boys; many hesitate to ask for help because they’re shy. Other conditions that also worsen hour by hour include acute appendicitis (which can perforate if delayed), diabetic ketoacidosis, and meningitis. For these, the exact time‑based impact on outcomes isn’t detailed in this section. Their common warning sign is sudden onset and steadily worsening pain unlike anything experienced before. How to recognize emergencies and call for transport are covered in Section 13.\nPossible trade-off: The source summarizes the return this way: “Some medical conditions are time‑critical — the outcome depends on how many hours pass from symptom onset. When a boy suddenly feels severe pain on one side of the scrotum, it may be testicular torsion: the blood vessels feeding the testicle become twisted, cutting off its blood supply. If treated within 6 hours, there’s a 97.2% chance of saving the testicle; after 19–24 hours that chance drops to only 42.5%. This kind of pain won’t wait until after school or until the end of an exam.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Mellick LB, et al. (2019). A Systematic Review of Testicle Survival Time After a Torsion Event. Pediatric Emergency Care.: https://doi.org/10.1097/PEC.0000000000001287\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 30-002 · Don’t delay necessary treatment just to “wait until exams are over”; certain treatment windows depend on bone growth, not exam schedules. ### 2. Don’t delay necessary treatment just to “wait until exams are over”; certain treatment windows depend on bone growth, not exam schedules. \n\n- Cost: No monetary cost involved. This point concerns whether to start treatment early or late, not expense. Taking time off school and returning for follow‑ups do cost time, while the actual cost of treatment is separate. The real challenge is that braces must be worn at least 18 hours a day, which can be uncomfortable for kids. \n- In plain terms: Scoliosis is a sideways curvature of the spine. A brace is a rigid shell worn on the back that helps keep the spine straight. When worn while bones are still growing, it greatly reduces the chance of needing surgery: 75% of patients wearing braces succeed, compared to only 42% who simply receive observation. This treatment window is tied to the timing of bone maturation, not to middle‑school or college entrance exams. Waiting until after exams often leaves surgery as the only option. \n- Benefit: A multi‑center trial enrolled 242 adolescents with idiopathic scoliosis who met brace‑wearing criteria. Of these, 116 were randomly assigned to wear braces while 126 chose on their own whether to wear them. Success was defined as the curve remaining below 50 degrees by the end of growth; failure meant exceeding that threshold. Among those assigned to braces, 75% succeeded versus 42% in the observation group (OR 4.11, 95% CI 1.85–9.16). Combining both groups gave success rates of 72% vs. 48% (OR 1.93, 95% CI 1.08–3.46), meaning braces increase the odds of success by roughly 1.9 times. Success rates rose with longer daily wear time (P<0.001), a relationship unlikely to be coincidental. The trial was stopped early because braces proved effective. \n- Evidence grade: A \n- Sources:Weinstein SL, et al. (2013). Effects of bracing in adolescents with idiopathic scoliosis. New England Journal of Medicine. \n- Notes: Scoliosis serves as a good example here because it has randomized trials, a clear treatment window, and is a common focus of student health screenings (see Section 7). Similar situations include strabismus, amblyopia, dental caries, and certain elective surgeries for congenital heart defects. In all these cases, later treatment yields poorer outcomes or higher costs. Discuss the exact timing with a specialist. Missing school is not a major issue: during compulsory education students may take up to one year of leave while retaining their enrollment status (see Section 11).\nEvidence A. Scoliosis serves as a good example here because it has randomized trials, a clear treatment window, and is a common focus of student health screenings (see Section 7). Similar situations include strabismus, amblyopia, dental caries, and certain elective surgeries for congenital heart defects. In all these cases, later treatment yields poorer outcomes or higher costs. Discuss the exact timing with a specialist. Missing school is not a major issue: during compulsory education students may take up to one year of leave while retaining their enrollment status (see Section 11).\nPossible trade-off: The source summarizes the return this way: “Scoliosis is a sideways curvature of the spine. A brace is a rigid shell worn on the back that helps keep the spine straight. When worn while bones are still growing, it greatly reduces the chance of needing surgery: 75% of patients wearing braces succeed, compared to only 42% who simply receive observation. This treatment window is tied to the timing of bone maturation, not to middle‑school or college entrance exams. Waiting until after exams often leaves surgery as the only option.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Weinstein SL, et al. (2013). Effects of bracing in adolescents with idiopathic scoliosis. New England Journal of Medicine.: https://doi.org/10.1056/NEJMoa1307337\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 30-003 · When a child is bullied, report it to school the same day and request a written response; for physical assault, theft, or rumor spreading, call the police immediately. ### 3. When a child is bullied, report it to school the same day and request a written response; for physical assault, theft, or rumor spreading, call the police immediately.\n\n- Cost: There is no cost involved. Speak to the homeroom teacher and the school’s anti-bullying committee. To call the police, dial 110. The hard part is resisting pressure to “keep things quiet” or avoid making a big deal out of it.\n- In plain terms: Children who experience peer bullying are roughly 2.2 times more likely to have suicidal thoughts than those who are not bullied, and about 2.6 times more likely to attempt suicide. Schools must investigate any bullying report right away; if bullying is confirmed, disciplinary action must be taken against the offending students. In cases where bullying violates public order laws or may constitute a crime, schools cannot conceal the facts and must inform police. Therefore, reporting the incident the same day and demanding a formal written response is crucial — simply asking the teacher to “talk to him” is not enough.\n- Benefit: This conclusion is based on 34 studies involving 284,375 children and teens. Peer bullying is linked to suicidal thoughts, with an OR of 2.23 (95% CI 2.10–2.37); in other words, the likelihood of such thoughts is roughly 2.2 times higher than among non-bullied youth. Nine additional studies with 70,102 participants show bullying correlates with suicide attempts, with an OR of 2.55 (1.95–3.34); this translates to about 2.6 times higher risk. These results hold true regardless of gender, age, or study quality. Cyberbullying carries an even stronger link to suicidal thoughts than physical bullying. Article 21 of the “Regulations on Protecting Minors in Schools” lists five types of bullying: physical violence (punching, kicking, slapping, biting, pushing, or pulling); verbal abuse, mockery, or derogatory nicknames; theft, vandalism, or deliberate destruction of property; deliberate exclusion or isolation; and online defamation or spreading false rumors. The article also states that if a stronger or older student intentionally commits such acts, causing physical harm, property damage, or emotional distress, it qualifies as bullying. Article 22 requires teachers to pay attention to any signs of emotional distress or physical injury and report them promptly. Article 23 mandates that schools investigate all reports, have the anti-bullying committee determine whether bullying occurred, and involve parents in the process. If bullying is confirmed, educational or disciplinary measures must be taken. Serious cases violating public order laws or criminal statutes must be reported to police and education authorities without delay (effective nationwide since September 1, 2021).\n- Evidence grade: A\n- Sources: van Geel M, et al. (2014). Relationship between peer victimization, cyberbullying, and suicide in children and adolescents: a meta-analysis. JAMA Pediatrics. ; Ministry of Education of China (2021). Regulations on the Protection of Minors in Schools (Ministry of Education of China Order No. 50) No. 21, 22, 23). \n- Notes: If a child shows unexplained injuries, suddenly refuses to go to school, or repeatedly loses personal items, these signs should be taken seriously per Article 22. This analysis combines data from multiple studies and relies on observational records rather than controlled trials; thus it cannot definitively prove bullying alone causes suicide, but it clearly shows a significant increase in risk. Additionally, the “Comprehensive Plan for Addressing Bullying Among Primary and Secondary Students” stresses the need to distinguish bullying from ordinary horseplay among kids. In short, schools have a legal duty to conduct proper investigations and cannot dismiss incidents as mere “kids just playing around.”\nEvidence A. If a child shows unexplained injuries, suddenly refuses to go to school, or repeatedly loses personal items, these signs should be taken seriously per Article 22. This analysis combines data from multiple studies and relies on observational records rather than controlled trials; thus it cannot definitively prove bullying alone causes suicide, but it clearly shows a significant increase in risk. Additionally, the “Comprehensive Plan for Addressing Bullying Among Primary and Secondary Students” stresses the need to distinguish bullying from ordinary horseplay among kids. In short, schools have a legal duty to conduct proper investigations and cannot dismiss incidents as mere “kids just playing around.”\nPossible trade-off: The source summarizes the return this way: “Children who experience peer bullying are roughly 2.2 times more likely to have suicidal thoughts than those who are not bullied, and about 2.6 times more likely to attempt suicide. Schools must investigate any bullying report right away; if bullying is confirmed, disciplinary action must be taken against the offending students. In cases where bullying violates public order laws or may constitute a crime, schools cannot conceal the facts and must inform police. Therefore, reporting the incident the same day and demanding a formal written response is crucial — simply asking the teacher to “talk to him” is not enough.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: van Geel M, et al. (2014). Relationship between peer victimization, cyberbullying, and suicide in children and adolescents: a meta-analysis. JAMA Pediatrics.: https://doi.org/10.1001/jamapediatrics.2013.4143\n教育部 (2021). 未成年人学校保护规定（教育部令第 50 号，第二十一、二十二、二十三条）.: https://www.gov.cn/zhengce/zhengceku/2021-06/02/content_5614946.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 30-004 · Ensuring that children spend at least 2 hours outdoors each day is currently the only myopia‑prevention method backed by randomized trials. ### 4. Ensuring that children spend at least 2 hours outdoors each day is currently the only myopia‑prevention method backed by randomized trials. \n\n- Cost: There is no monetary cost. However, it requires setting aside time each day — often at the expense of homework or online classes. The real challenge is maintaining this routine daily, not just occasionally. \n- In plain terms: A randomized trial was conducted at 12 primary schools in Guangzhou: first‑grade students were given an extra 40 minutes of outdoor activity per school day. After three years, the myopia rate in these schools was 30.4 %, compared with 39.5 % in schools without the added classes — a reduction of 9.1 percentage points. The Health Commission recommends at least 2 hours of daytime outdoor time per day, or a total of 14 hours per week. Cloudy days and standing outside during recess also count. \n- Benefit: In this trial, first‑grade students from 12 Guangzhou schools were randomly assigned to intervention or control groups (952 students in the intervention group, 951 in the control group; mean age 6.6 years). The intervention involved adding a 40‑minute outdoor class each day and encouraging parents to take their children outdoors after school. Over three years, the new myopia rate was 30.4 % in the intervention group (259 of 853 eligible participants) versus 39.5 % in the control group (287 of 726 eligible participants). The difference was –9.1 percentage points (95 % CI –14.1 to –4.1, P<0.001), indicating a true reduction ranging from roughly 4 to 14 percentage points. The average increase in refractive error was –1.42 D in the intervention group versus –1.59 D in the control group, a difference of 0.17 D (P=0.04); the intervention thus slowed progression slightly. D is the unit used to measure refractive error. No significant difference was observed in axial eye length between groups (P=0.07). The “Ten Core Principles for Myopia Prevention” also call for at least 2 hours of daytime outdoor activity per day or 14 hours per week; they note that even on cloudy days this activity provides protection and advise avoiding peak midday sun. \n- Evidence grade: A \n- Sources: He M, et al. (2015). Effect of Time Spent Outdoors at School on the Development of Myopia Among Children in China: A Randomized Clinical Trial. JAMA. (National Health Office Maternity and Childhood Letter [2023] No. 278). \n- Notes: The trial lasted only three years and involved children starting at age 6. A 9.1‑percentage‑point difference means it can help prevent myopia in some children, but it does not guarantee protection for everyone. The same guidelines also recommend maintaining a distance of “one foot, one fist, one inch” while reading or writing, taking a 20‑second break to look into the distance after 20 minutes of close‑up work, limiting non‑educational screen time to 15 minutes at a time (no more than one hour per day), and recognizing that simply standing outside during recess counts toward the daily outdoor requirement — it is not the same as attending a formal PE class.\nEvidence A. The trial lasted only three years and involved children starting at age 6. A 9.1‑percentage‑point difference means it can help prevent myopia in some children, but it does not guarantee protection for everyone. The same guidelines also recommend maintaining a distance of “one foot, one fist, one inch” while reading or writing, taking a 20‑second break to look into the distance after 20 minutes of close‑up work, limiting non‑educational screen time to 15 minutes at a time (no more than one hour per day), and recognizing that simply standing outside during recess counts toward the daily outdoor requirement — it is not the same as attending a formal PE class.\nPossible trade-off: The source summarizes the return this way: “A randomized trial was conducted at 12 primary schools in Guangzhou: first‑grade students were given an extra 40 minutes of outdoor activity per school day. After three years, the myopia rate in these schools was 30.4 %, compared with 39.5 % in schools without the added classes — a reduction of 9.1 percentage points. The Health Commission recommends at least 2 hours of daytime outdoor time per day, or a total of 14 hours per week. Cloudy days and standing outside during recess also count.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: He M, et al. (2015). Effect of Time Spent Outdoors at School on the Development of Myopia Among Children in China: A Randomized Clinical Trial. JAMA.: https://doi.org/10.1001/jama.2015.10803\n国家卫生健康委办公厅 (2023). 防控儿童青少年近视核心知识十条（国卫办妇幼函〔2023〕278 号）.: https://www.gov.cn/zhengce/zhengceku/202307/content_6894284.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 30-005 · No screen time for children aged 0–3; limit it as much as possible for ages 3–6; for school‑age kids, non‑educational screen use should not exceed one hour per day. ### 5. No screen time for children aged 0–3; limit it as much as possible for ages 3–6; for school‑age kids, non‑educational screen use should not exceed one hour per day.\n\n\n- Cost: There is no monetary cost. The real challenge is keeping screens out of children’s hands and encouraging parents to cut down on their own screen time in front of them. \n- In plain terms: The Health Commission has set strict guidelines: no screens for children aged 0–3, and they should be kept away from screens as much as possible for ages 3–6. For school‑age students, non‑educational screen use must be limited to no more than 15 minutes at a time and no more than one hour per day. The reasoning is that prolonged close‑up screen exposure depletes a child’s “far‑sightedness reserve,” leading to earlier onset of myopia. Research linking screen time directly to myopia isn’t as conclusive; the strongest evidence comes from studies showing that two hours of outdoor activity per day helps prevent myopia. \n- Benefit: Article 4 of the “Ten Core Principles for Preventing Myopia in Children and Adolescents” states: “Children aged 0–3 should not use smartphones, tablets, computers, or other screen‑based electronic devices; children aged 3–6 should avoid such devices as much as possible; for school‑age students, non‑educational screen use should be limited to no more than 15 minutes at a time and no more than one hour per day.” It also notes that “prolonged close‑up use of screen devices can deplete a child’s far‑sightedness reserve, a key factor in the early and frequent occurrence of myopia.” In 2018, eight government agencies, including the Ministry of Education, issued similar recommendations, adding that “the younger the child, the shorter the recommended continuous screen time.” Scientific research is far less definitive: a systematic review examined 33 studies involving participants from 3 months to 33 years of age; only 11 contributed to the pooled analysis. When only smartphones and tablets were considered, the odds ratio for myopia was 1.26 (95 % CI 1.00–1.60, I² = 77 %). Including computers raised that figure to 1.77 (1.28–2.45, I² = 87 %). The authors concluded only that there may be a link, noting that none of the 33 studies measured screen time reliably. \n- Evidence grade: B \n- Sources: National Health Commission of China (NHC) General Office (2023). Ten core knowledge for preventing and controlling myopia in children and adolescents (National Health Office Maternity and Child Letter [2023] No. 278). ; Ministry of Education of China and eight other departments (2018). Comprehensive Implementation Plan for Preventing and Controlling Myopia in Children and Adolescents (Jiao Ti Yi [2018] No. 3). ; Foreman J, Salim AT, Praveen A, et al. (2021). Association between digital smart device use and myopia: a systematic review and meta-analysis. The Lancet Digital Health, 3(12), e806-e818. ; Madigan S, McArthur BA, Anhorn C, Eirich R, Christakis DA (2020). Associations between screen use and child language skills: a systematic review and meta-analysis. JAMA Pediatrics, 174(7), 665-675. \n- Notes: This recommendation earned a B rating because it is based on official policy directives rather than experimental data. The lower bound of the pooled odds ratio sits right at 1.00, and the authors only describe the relationship as “possible,” so it should be viewed as a practical family guideline rather than a guarantee that avoiding screens eliminates myopia risk. The strongest evidence for prevention comes from Recommendation 4 (two hours of outdoor activity daily). Regular eye examinations are also advised for preschoolers: the same document recommends periodic refraction screening for ages 1–3, 4–6, and older to assess remaining far‑sightedness reserve; details are provided in Recommendation 12 (pupil dilation refraction). Finally, a meta‑analysis of 42 studies involving 18,905 participants found that longer screen time correlates with weaker language development (r = −0.14, 95 % CI −0.18 to −0.10). However, watching educational content on screen shows a positive correlation (r = 0.16 and 0.13). This is a correlation, not causation; it simply underscores that substituting screen time for direct interaction with caregivers is less beneficial for language growth.\nEvidence B. This recommendation earned a B rating because it is based on official policy directives rather than experimental data. The lower bound of the pooled odds ratio sits right at 1.00, and the authors only describe the relationship as “possible,” so it should be viewed as a practical family guideline rather than a guarantee that avoiding screens eliminates myopia risk. The strongest evidence for prevention comes from Recommendation 4 (two hours of outdoor activity daily). Regular eye examinations are also advised for preschoolers: the same document recommends periodic refraction screening for ages 1–3, 4–6, and older to assess remaining far‑sightedness reserve; details are provided in Recommendation 12 (pupil dilation refraction). Finally, a meta‑analysis of 42 studies involving 18,905 participants found that longer screen time correlates with weaker language development (r = −0.14, 95 % CI −0.18 to −0.10). However, watching educational content on screen shows a positive correlation (r = 0.16 and 0.13). This is a correlation, not causation; it simply underscores that substituting screen time for direct interaction with caregivers is less beneficial for language growth.\nPossible trade-off: The source summarizes the return this way: “The Health Commission has set strict guidelines: no screens for children aged 0–3, and they should be kept away from screens as much as possible for ages 3–6. For school‑age students, non‑educational screen use must be limited to no more than 15 minutes at a time and no more than one hour per day. The reasoning is that prolonged close‑up screen exposure depletes a child’s “far‑sightedness reserve,” leading to earlier onset of myopia. Research linking screen time directly to myopia isn’t as conclusive; the strongest evidence comes from studies showing that two hours of outdoor activity per day helps prevent myopia.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家卫生健康委办公厅 (2023). 防控儿童青少年近视核心知识十条（国卫办妇幼函〔2023〕278 号）.: https://www.gov.cn/zhengce/zhengceku/202307/content_6894284.htm\n教育部等八部门 (2018). 综合防控儿童青少年近视实施方案（教体艺〔2018〕3 号）.: http://www.moe.gov.cn/srcsite/A17/moe_943/s3285/201808/t20180830_346672.html\nForeman J, Salim AT, Praveen A, et al. (2021). Association between digital smart device use and myopia: a systematic review and meta-analysis. The Lancet Digital Health, 3(12), e806-e818.: https://doi.org/10.1016/S2589-7500(21)00135-7\nMadigan S, McArthur BA, Anhorn C, Eirich R, Christakis DA (2020). Associations between screen use and child language skills: a systematic review and meta-analysis. JAMA Pediatrics, 174(7), 665-675.: https://doi.org/10.1001/jamapediatrics.2020.0327\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 30-006 · Treating myopia as a lasting injury: the higher the prescription, the greater the future risk of retinal detachment, macular degeneration, and glaucoma ### 6. Treating myopia as a lasting injury: the higher the prescription, the greater the future risk of retinal detachment, macular degeneration, and glaucoma\n\n- Cost: No cost involved. There is nothing specific to do here; the necessary actions are outlined in items 4 and 5 (spending two hours outdoors and managing screen time based on age).\n- In plain terms: Myopia does not go away on its own, nor does the prescription level decrease. It is far more than simply “wearing glasses.” Compared to people without myopia, those with mild myopia face a risk of myopic macular degeneration roughly 10–15 times higher; for individuals with a prescription of 600 degrees or more, this risk rises by several hundred times. The likelihood of retinal detachment is about three times higher for mild myopia and roughly 13 times higher for severe myopia. Therefore, the earlier a child develops myopia and the faster it progresses, the greater the long-term risks they must face.\n- Benefit: A systematic review and meta-analysis compiled studies published up to June 2019, grouping participants into three prescription categories: mild (−0.5 to −3.00 D), moderate (−3.00 to −6.00 D), and high (≤−6.00 D, i.e., 600 degrees or more). Compared to people without myopia, the odds ratios for myopic macular degeneration were 13.57 (95% CI 6.18–29.79) for mild myopia, 72.74 (33.18–159.48) for moderate myopia, and 845.08 (230.05–3104.34) for high myopia. For retinal detachment, these odds ratios were 3.15 (1.92–5.17), 8.74 (7.28–10.50), and 12.62 (6.65–23.94) respectively. The odds ratios for posterior subcapsular cataract were 1.56 (1.32–1.84), 2.55 (1.98–3.28), and 4.55 (2.66–7.75) respectively. For open-angle glaucoma, the odds ratio for mild myopia was 1.59 (1.33–1.91), while for moderate and high myopia combined it was 2.92 (1.89–4.52). Among individuals over 60, the odds ratios for visual impairment were 1.71 (1.07–2.74), 5.54 (3.12–9.85), and 87.63 (34.50–222.58) respectively. This aligns with the “Ten Core Principles for Preventing and Controlling Myopia in Children and Adolescents,” which defines high myopia as a prescription of 600 degrees or more; such individuals face significantly higher rates of cataracts, open-angle glaucoma, myopic macular degeneration, retinal detachment, and other vision-threatening conditions. Importantly, “myopia can be prevented and controlled, but not reversed.”\n- Evidence grade: A\n- Sources:Haarman AEG, Enthoven CA, Tideman JWL, Tedja MS, Verhoeven VJM, Klaver CCW (2020). The complications of myopia: a review and meta-analysis. Investigative Ophthalmology & Visual Science, 61(4), 49. ; National Health Commission of China (NHC) General Office (2023). Ten core knowledge for preventing and controlling myopia in children and adolescents (National Health Office Maternity and Childhood Letter [2023] No. 278). \n- Notes: All studies included in this analysis were observational studies, and the reported odds ratios are unusually large. For instance, the confidence interval for high myopia and myopic macular degeneration spans from 230 to 3104, indicating considerable variation among individual studies; thus these figures should be viewed as rough estimates rather than precise values. Most of these complications tend to appear only in middle or old age, so this is not a situation where immediate harm occurs; rather, it represents a long-term risk that accumulates over decades. Myopia itself is not a disability, and the vast majority of people achieve normal vision after wearing corrective lenses. The purpose of this item is to shift the common perception that “once you have myopia, glasses are all you need” to recognizing that it is worthwhile to delay and control its progression. Information on follow-up examinations after diagnosis can be found in item 12 (pupil dilation and refraction testing). Be wary of products claiming to cure myopia; refer to item 9 (myopia cannot be cured) for further details.\nEvidence A. All studies included in this analysis were observational studies, and the reported odds ratios are unusually large. For instance, the confidence interval for high myopia and myopic macular degeneration spans from 230 to 3104, indicating considerable variation among individual studies; thus these figures should be viewed as rough estimates rather than precise values. Most of these complications tend to appear only in middle or old age, so this is not a situation where immediate harm occurs; rather, it represents a long-term risk that accumulates over decades. Myopia itself is not a disability, and the vast majority of people achieve normal vision after wearing corrective lenses. The purpose of this item is to shift the common perception that “once you have myopia, glasses are all you need” to recognizing that it is worthwhile to delay and control its progression. Information on follow-up examinations after diagnosis can be found in item 12 (pupil dilation and refraction testing). Be wary of products claiming to cure myopia; refer to item 9 (myopia cannot be cured) for further details.\nPossible trade-off: The source summarizes the return this way: “Myopia does not go away on its own, nor does the prescription level decrease. It is far more than simply “wearing glasses.” Compared to people without myopia, those with mild myopia face a risk of myopic macular degeneration roughly 10–15 times higher; for individuals with a prescription of 600 degrees or more, this risk rises by several hundred times. The likelihood of retinal detachment is about three times higher for mild myopia and roughly 13 times higher for severe myopia. Therefore, the earlier a child develops myopia and the faster it progresses, the greater the long-term risks they must face.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Haarman AEG, Enthoven CA, Tideman JWL, Tedja MS, Verhoeven VJM, Klaver CCW (2020). The complications of myopia: a review and meta-analysis. Investigative Ophthalmology & Visual Science, 61(4), 49.: https://doi.org/10.1167/iovs.61.4.49\n国家卫生健康委办公厅 (2023). 防控儿童青少年近视核心知识十条（国卫办妇幼函〔2023〕278 号）.: https://www.gov.cn/zhengce/zhengceku/202307/content_6894284.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 30-007 · Take a close look at your child’s annual school health report and follow up on any abnormalities right away. ### 7. Take a close look at your child’s annual school health report and follow up on any abnormalities right away.\n\n- Cost: No cost at all. Under China’s Compulsory Education Law, all school health check fees are covered by school operating budgets, so parents pay nothing extra.\n- In plain terms: Every year, primary and middle schools conduct one health check for every student. The official guidelines list being overweight, obese, malnourished, having spinal curvature issues, poor eyesight, and dental cavities as key areas that need special attention. These problems are precisely the ones parents tend to put off dealing with. Don’t just glance at your child’s height and weight measurements and then file the report away. If any of these issues show up on the report, take your child to a specialist for a proper check-up that same year — don’t wait until the next annual check.\n- Benefit: The 2021 Administrative Measures for Health Checks of Primary and Middle School Students requires all such schools to run one health check per year for every enrolled student. The physical exam covers the head, neck, chest, spine, limbs, skin, and lymph nodes, while the eye exam checks external eye condition, distance vision, and refractive errors (degree of myopia or hyperopia). The individual report issued to each student must include all test results, an overall assessment, and tailored health guidance. Overweight, obesity, malnutrition, spinal curvature issues, poor eyesight, and dental cavities are all designated as priority areas for follow-up. Local education authorities are also required to keep records of students with health problems and conduct regular follow-ups. All costs for these compulsory education health checks are paid by school budgets, with no extra charges for parents (issued nationwide in September 2021).\n- Evidence grade: B\n- Sources: National Health Commission of China (NHC), Ministry of Education of China (2021). Measures for the Management of Health Examinations for Primary and Secondary School Students (2021 Edition) (National Health Commission [2021] No. 29). \n- Notes: This grade is assigned because the document is a set of administrative rules for schools, not a study on the actual effectiveness of these checks. It guarantees that schools will run annual checks covering the listed items and follow up on any abnormalities, but does not confirm that all identified issues will receive timely intervention. These health checks are only a preliminary screening tool, not a formal diagnosis. For poor eyesight, a pupil dilation refraction test at an ophthalmology clinic is required (see Item 12). For spinal curvature issues, a visit to an orthopedics or spinal surgery specialist is necessary (see Item 2 — do not delay treatment to wait until after exams). Parents are responsible for arranging these follow-up appointments for their children.\nEvidence B. This grade is assigned because the document is a set of administrative rules for schools, not a study on the actual effectiveness of these checks. It guarantees that schools will run annual checks covering the listed items and follow up on any abnormalities, but does not confirm that all identified issues will receive timely intervention. These health checks are only a preliminary screening tool, not a formal diagnosis. For poor eyesight, a pupil dilation refraction test at an ophthalmology clinic is required (see Item 12). For spinal curvature issues, a visit to an orthopedics or spinal surgery specialist is necessary (see Item 2 — do not delay treatment to wait until after exams). Parents are responsible for arranging these follow-up appointments for their children.\nPossible trade-off: The source summarizes the return this way: “Every year, primary and middle schools conduct one health check for every student. The official guidelines list being overweight, obese, malnourished, having spinal curvature issues, poor eyesight, and dental cavities as key areas that need special attention. These problems are precisely the ones parents tend to put off dealing with. Don’t just glance at your child’s height and weight measurements and then file the report away. If any of these issues show up on the report, take your child to a specialist for a proper check-up that same year — don’t wait until the next annual check.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家卫生健康委、教育部 (2021). 中小学生健康体检管理办法（2021 年版）（国卫医发〔2021〕29 号）.: https://www.gov.cn/zhengce/zhengceku/2021-10/21/content_5644100.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 30-008 · Conducting a depression screening for kids aged 12 to 18 — don’t rely on school mental health assessments as a diagnosis ### 8. Conducting a depression screening for kids aged 12 to 18 — don’t rely on school mental health assessments as a diagnosis\n\n\n- Cost: Costs range from zero to just a few dozen yuan; this covers filling out a screening questionnaire at a community clinic or hospital outpatient department. Calling the 12355 and 12356 hotlines is completely free.\n\n- In plain terms: The U.S. Preventive Services Task Force recommends screening adolescents aged 12 to 18 for major depressive disorder, noting that the overall benefits are moderate and justify the effort. There is insufficient evidence to support screening for kids under 11. Suicide is the second leading cause of death among people aged 10 to 19. School mental health assessments conducted each academic year are population-wide screenings, not diagnostic tools. If a child reports feeling distressed, or shows sudden changes in eating, sleeping, interests, or academic performance, they should be referred to a psychiatrist or clinical psychologist right away.\n\n- Benefit: In 2022, the U.S. Preventive Services Task Force issued a recommendation statement advising that adolescents aged 12 to 18 be screened for major depressive disorder; this recommendation falls under Category B, meaning the evidence supporting it is moderate and the benefits are also moderate, making it worthwhile. For children under 11, there is insufficient evidence to support depression screening (an I statement, which indicates a lack of evidence and no formal recommendation). Likewise, evidence regarding both the benefits and risks of screening children and adolescents specifically for suicide risk is also limited (another I statement). The document emphasizes that suicide is the second leading cause of death among 10- to 19-year-olds, and that major depression in youth is closely linked to numerous later issues, including recurrent depressive episodes and other mental disorders, as well as a heightened risk of suicidal thoughts, suicide attempts, and death. China’s “Ten Measures to Further Improve Mental Health Care for Primary and Secondary School Students” calls for establishing a three-tier support system: homeroom teachers, full- and part-time school counselors, and psychiatrists. Each student should undergo a mental health assessment no more than once per academic year. The measures also stress the need to improve referral pathways to mental health specialists and reintegration processes after recovery. Additionally, they highlight the importance of leveraging the 12355 Youth Service Hotline and the 12356 Psychological Assistance Hotline (issued nationwide in October 2025).\n\n- Evidence grade: B\n- Sources: US Preventive Services Task Force (2022). Screening for Depression and Suicide Risk in Children and Adolescents: US Preventive Services Task Force Recommendation Statement. JAMA. (Jiaoji Department [2025] No. 2). \n\n- Notes: This B rating reflects the original recommendation strength grading used by the task force, rather than a quantifiable measure of actual effectiveness. It represents a U.S.-based recommendation; no equivalent official screening guidelines currently exist in China. A positive screening result merely indicates the need for a follow-up evaluation — it does not constitute a formal diagnosis. Guidance on handling suicidal thoughts can be found in Section 1, Item 25, while family coping strategies are outlined in Section 29.\nEvidence B. This B rating reflects the original recommendation strength grading used by the task force, rather than a quantifiable measure of actual effectiveness. It represents a U.S.-based recommendation; no equivalent official screening guidelines currently exist in China. A positive screening result merely indicates the need for a follow-up evaluation — it does not constitute a formal diagnosis. Guidance on handling suicidal thoughts can be found in Section 1, Item 25, while family coping strategies are outlined in Section 29.\nPossible trade-off: The source summarizes the return this way: “The U.S. Preventive Services Task Force recommends screening adolescents aged 12 to 18 for major depressive disorder, noting that the overall benefits are moderate and justify the effort. There is insufficient evidence to support screening for kids under 11. Suicide is the second leading cause of death among people aged 10 to 19. School mental health assessments conducted each academic year are population-wide screenings, not diagnostic tools. If a child reports feeling distressed, or shows sudden changes in eating, sleeping, interests, or academic performance, they should be referred to a psychiatrist or clinical psychologist right away.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: US Preventive Services Task Force (2022). Screening for Depression and Suicide Risk in Children and Adolescents: US Preventive Services Task Force Recommendation Statement. JAMA.: https://doi.org/10.1001/jama.2022.16946\n教育部办公厅 (2025). 进一步加强中小学生心理健康工作十条措施（教基厅〔2025〕2 号）.: https://www.gov.cn/zhengce/zhengceku/202510/content_7045528.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 30-009 · Do not buy products or services claiming to “cure myopia” or “reduce refractive error” ### 9. Do not buy products or services claiming to “cure myopia” or “reduce refractive error”\n\n\n- Cost: There is no cost involved; in fact, you save this money by avoiding such purchases.\n- In plain terms: The State Administration for Market Regulation explicitly states that “under current medical technology, myopia cannot be cured.” Phrases such as “recovery,” “restoration,” “reducing refractive error,” “curing myopia,” “myopia remedy,” and “repairing refractive error” are classified as illegal marketing claims subject to strict enforcement. If you encounter any of these terms, you can safely rule out those products without further comparison. Devices such as eye-care instruments are considered medical devices, and e-commerce platforms must verify whether sellers are qualified to sell them.\n- Benefit: A notice issued by the General Office of the State Administration for Market Regulation between November 2021 and March 2022 clearly reiterates that “under current medical technology, myopia cannot be cured.” It mandates strict legal action against any marketing of products aimed at preventing or controlling myopia in children and adolescents that employ misleading language like “recovery,” “restoration,” “reducing refractive error,” “curing myopia,” “myopia remedy,” or “repairing refractive error.” The notice also calls for intensified efforts to combat practices that misuse traditional Chinese medicine terminology or theories for deceptive advertising, as well as two specific types of false advertising: using patient testimonials or images to compare pre- and post-treatment outcomes, and making guaranteed claims regarding treatment safety or effectiveness. Additionally, e-commerce platforms are required to rigorously verify the qualifications of sellers offering medical devices such as eye-care instruments and other specialized products (nationwide).\n- Evidence grade: B\n- Sources: State Administration for Market Regulation of China (2021). Notice on launching special rectification actions against illegal commercial marketing and publicity of children and adolescent myopia prevention and control products. \n- Notes: This grade is assigned because the basis comes from regulatory determinations during enforcement actions rather than from controlled comparative trials of actual products. However, both health authorities and regulators agree on the statement “Myopia can be prevented and controlled, but it cannot be reversed.” The only two evidence-backed recommendations appear in items 4 (outdoor activities) and 12 (proper eye examinations, glasses fitting, and follow-ups). Information on blue-light-blocking glasses can be found in Section 6.\nEvidence B. This grade is assigned because the basis comes from regulatory determinations during enforcement actions rather than from controlled comparative trials of actual products. However, both health authorities and regulators agree on the statement “Myopia can be prevented and controlled, but it cannot be reversed.” The only two evidence-backed recommendations appear in items 4 (outdoor activities) and 12 (proper eye examinations, glasses fitting, and follow-ups). Information on blue-light-blocking glasses can be found in Section 6.\nPossible trade-off: The source summarizes the return this way: “The State Administration for Market Regulation explicitly states that “under current medical technology, myopia cannot be cured.” Phrases such as “recovery,” “restoration,” “reducing refractive error,” “curing myopia,” “myopia remedy,” and “repairing refractive error” are classified as illegal marketing claims subject to strict enforcement. If you encounter any of these terms, you can safely rule out those products without further comparison. Devices such as eye-care instruments are considered medical devices, and e-commerce platforms must verify whether sellers are qualified to sell them.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 市场监管总局办公厅 (2021). 关于开展儿童青少年近视防控产品违法违规商业营销宣传专项整治行动的通知.: https://www.gov.cn/zhengce/zhengceku/2021-11/12/content_5650400.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 30-010 · Clear rules exist for sleep, homework, sports, and rankings; if schools fail to comply, parents can raise the issue ### 10. Clear rules exist for sleep, homework, sports, and rankings; if schools fail to comply, parents can raise the issue\n\n- Cost: No cost involved. All you need is to know these rules so you can bring them up with the school or local education authorities when necessary. The real challenge is simply speaking up about it.\n- In plain terms: These rules are all laid out in writing: elementary students must get 10 hours of sleep per day, junior high students 9 hours, and high school students 8 hours. Elementary classes generally start no earlier than 8:20 a.m., and junior high classes no earlier than 8:00 a.m. In 2025, an additional requirement was added that schools must provide at least 2 hours of combined physical activity per day, and students must not be ranked based on test scores. If your child consistently fails to get enough sleep, use these rules as a reference point rather than blaming the child for being slow to get ready.\n- Benefit: The *Notice on Further Strengthening Sleep Management for Primary and Secondary School Students* stipulates that elementary students must get 10 hours of sleep daily, junior high students 9 hours, and high school students 8 hours. Elementary classes generally start no earlier than 8:20 a.m., and junior high classes no earlier than 8:00 a.m. Schools are prohibited from requiring students to arrive at school early for mandatory educational activities. Elementary students must go to bed no later than 9:20 p.m., junior high students no later than 10:00 p.m., and high school students no later than 11:00 p.m. After-school tutoring programs must end no later than 8:30 p.m., and online live tutoring sessions must end no later than 9:00 p.m. From 10:00 p.m. to 8:00 a.m. the next day, game services for minors are banned nationwide (issued March 2021). The *Ten Measures for Further Strengthening Mental Health Work Among Primary and Secondary School Students* contains several additional provisions. All schools are required to ensure students get at least 2 hours of combined physical activity per day, and the practice of offering 15-minute recess periods is encouraged. Students must not be ranked based on test scores, and repetitive, punitive homework assignments are strictly prohibited. A nationwide initiative launched in October 2025 encourages schools to designate one day per week as a “homework-free day.”\n- Evidence grade: B\n- Sources: Ministry of Education of China (2021). Notice on further strengthening sleep management of primary and secondary school students (Jiaoji Department Letter [2021] No. 11). ; Ministry of Education of China (2025). Ten measures to further strengthen the mental health of primary and secondary school students (Jiaoji Department [2025] No. 2). \n- Notes: Both documents were issued by relevant education authorities. Implementation varies widely across different regions and schools, which is why this item is rated B. Their main purpose is to help parents understand what schools are obligated to provide, so they have solid grounds to bring these issues up when needed. Information on adult sleep needs can be found in Sections 2 and 3.\nEvidence B. Both documents were issued by relevant education authorities. Implementation varies widely across different regions and schools, which is why this item is rated B. Their main purpose is to help parents understand what schools are obligated to provide, so they have solid grounds to bring these issues up when needed. Information on adult sleep needs can be found in Sections 2 and 3.\nPossible trade-off: The source summarizes the return this way: “These rules are all laid out in writing: elementary students must get 10 hours of sleep per day, junior high students 9 hours, and high school students 8 hours. Elementary classes generally start no earlier than 8:20 a.m., and junior high classes no earlier than 8:00 a.m. In 2025, an additional requirement was added that schools must provide at least 2 hours of combined physical activity per day, and students must not be ranked based on test scores. If your child consistently fails to get enough sleep, use these rules as a reference point rather than blaming the child for being slow to get ready.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 教育部办公厅 (2021). 关于进一步加强中小学生睡眠管理工作的通知（教基厅函〔2021〕11 号）.: https://www.gov.cn/zhengce/zhengceku/2021-04/02/content_5597443.htm\n教育部办公厅 (2025). 进一步加强中小学生心理健康工作十条措施（教基厅〔2025〕2 号）.: https://www.gov.cn/zhengce/zhengceku/202510/content_7045528.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 30-011 · Parents can request a temporary leave of absence for their child; the school must retain the child’s enrollment status for up to one year. ### 11. Parents can request a temporary leave of absence for their child; the school must retain the child’s enrollment status for up to one year.\n\n\n- Cost: No cost involved. Parents or other legal guardians must submit a formal request to the school. The main challenge is first accepting that the child needs a break from school for a while.\n\n- In plain terms: A temporary leave of absence is a fully established procedure. Parents or legal guardians submit a request, which the school then approves and forwards to the relevant education authorities for final authorization. Each request is valid for no more than one year; if the child still needs time off after that, a new request must be filed. During this period, the school is legally required to keep the child’s enrollment status intact. Therefore, the idea that taking a leave of absence “ruins” a child’s education has no basis in current policy. Exact implementation details vary by province; parents should contact the school’s academic affairs office or local education bureau for specifics.\n\n- Benefit: Article 16 of the “Administrative Measures for Student Enrollment Records of Primary and Secondary School Students” outlines the proper process for granting a temporary leave of absence. Parents or legal guardians initiate the request, which the school then forwards to higher education authorities for approval. Upon the child’s return, the school must promptly handle all necessary re-enrollment paperwork. Each approved leave cannot exceed one year; if further time off is required, a new application must be submitted. While the child is away, the school must maintain their enrollment status, effectively preserving their place in the system. Detailed procedures for leave and re-enrollment are determined by provincial education authorities (nationwide, issued January 2025). Additionally, the “Ten Measures for Strengthening Mental Health Support for Primary and Secondary School Students” encourages establishing clear pathways for students recovering from mental health conditions to return to school, while also mandating that schools develop emergency response plans for psychological crises on campus.\n\n- Evidence grade: B\n- Sources: Ministry of Education of China (2025). Measures for the Management of Student Status of Primary and Secondary School Students (Jiaoji [2025] No. 1, Article 16). ; Ministry of Education of China (2025). Ten Measures to Further Strengthen the Mental Health of Primary and Secondary School Students (Jiaoji Department [2025] No. 2). \n\n- Notes: Before applying, be sure to clarify three key points: what kind of medical documentation is required, how the child’s enrollment status is tracked while on leave, and whether they’ll return to their original grade level or be placed in a lower one. This recommendation is graded B because while a national framework exists, specific eligibility criteria, required paperwork, and re-enrollment protocols are all determined locally by provincial education authorities. Furthermore, the “Regulations on Protecting Schooling Rights for Minors” requires all compulsory education schools to maintain records of students who drop out, take extended leaves, or are absent for prolonged periods; this means the procedure is already standard practice within the system, rather than an exception granted solely to your child.\nEvidence B. Before applying, be sure to clarify three key points: what kind of medical documentation is required, how the child’s enrollment status is tracked while on leave, and whether they’ll return to their original grade level or be placed in a lower one. This recommendation is graded B because while a national framework exists, specific eligibility criteria, required paperwork, and re-enrollment protocols are all determined locally by provincial education authorities. Furthermore, the “Regulations on Protecting Schooling Rights for Minors” requires all compulsory education schools to maintain records of students who drop out, take extended leaves, or are absent for prolonged periods; this means the procedure is already standard practice within the system, rather than an exception granted solely to your child.\nPossible trade-off: The source summarizes the return this way: “A temporary leave of absence is a fully established procedure. Parents or legal guardians submit a request, which the school then approves and forwards to the relevant education authorities for final authorization. Each request is valid for no more than one year; if the child still needs time off after that, a new request must be filed. During this period, the school is legally required to keep the child’s enrollment status intact. Therefore, the idea that taking a leave of absence “ruins” a child’s education has no basis in current policy. Exact implementation details vary by province; parents should contact the school’s academic affairs office or local education bureau for specifics.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 教育部 (2025). 中小学生学籍管理办法（教基〔2025〕1 号，第十六条）.: https://www.gov.cn/zhengce/zhengceku/202502/content_7002620.htm\n教育部办公厅 (2025). 进一步加强中小学生心理健康工作十条措施（教基厅〔2025〕2 号）.: https://www.gov.cn/zhengce/zhengceku/202510/content_7045528.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 30-012 · If poor vision is detected, go to the hospital for cycloplegic refraction and follow up at the recommended intervals as advised by the doctor. ### 12. If poor vision is detected, go to the hospital for cycloplegic refraction and follow up at the recommended intervals as advised by the doctor.\n\n\n- Cost: The examination and glasses fitting typically cost several tens to several hundred yuan. After using the eye drops, children may be sensitive to light and have blurry near vision; it usually takes half a day to a couple of days for this to subside.\n\n- In plain terms: Cycloplegic refraction involves using special eye drops that relax the eye’s focusing muscles, allowing an accurate measurement of refractive errors. This test is performed in hospitals and is the most reliable method for diagnosing myopia. The Health Commission confirms these drops do not harm healthy eyes and that vision returns to normal after they wear off. Do not rely on quick computerized refraction tests at optical shops for diagnosis, and do not withhold glasses from children out of fear that it will worsen their myopia.\n\n- Benefit: The “Ten Core Principles for Preventing and Controlling Myopia in Children and Adolescents” outlines how cycloplegic refraction works: it uses a cycloplegic agent to relax the focusing muscles before measuring refractive errors. This medical procedure is regarded as the gold standard for diagnosing myopia, providing the most accurate results. The drops themselves are safe for healthy eyes; side effects such as light sensitivity and blurred near are temporary and resolve after treatment ends vision. myopia is confirmed, timely corrective measures—such as wearing appropriate glasses—are essential. Proper glasses can correct vision and slow progression of the condition. Children aged preschool through elementary school should have their vision rechecked every 3–6 months, while middle and high school students should be checked every 6–12 months, depending on individual needs. Regular refractive screenings are also recommended at ages 1–3, 4–6, and thereafter to monitor hyperopia reserve ("farsightedness reserve") reserve") (the amount of reserve focusing ability). (National guidelines issued July 2023)\n\n- Evidence grade: B\n- Sources: National Health Commission of China (NHC) General Office (2023). Ten core knowledge to prevent and control myopia in children and adolescents (National Health Office Maternal and Child Letter [2023] No. 278). \n\n- Notes: This grade is assigned because the information originates from official public health publications rather than original research containing specific quantitative data. Because high myopia increases the risk of complications such as retinal detachment, follow-up visits serve purposes beyond simply updating prescriptions. “Poor vision” noted during school screenings is merely an initial indicator; a full ophthalmologic evaluation at a hospital is still required, as detailed in item 7.\nEvidence B. This grade is assigned because the information originates from official public health publications rather than original research containing specific quantitative data. Because high myopia increases the risk of complications such as retinal detachment, follow-up visits serve purposes beyond simply updating prescriptions. “Poor vision” noted during school screenings is merely an initial indicator; a full ophthalmologic evaluation at a hospital is still required, as detailed in item 7.\nPossible trade-off: The source summarizes the return this way: “Cycloplegic refraction involves using special eye drops that relax the eye’s focusing muscles, allowing an accurate measurement of refractive errors. This test is performed in hospitals and is the most reliable method for diagnosing myopia. The Health Commission confirms these drops do not harm healthy eyes and that vision returns to normal after they wear off. Do not rely on quick computerized refraction tests at optical shops for diagnosis, and do not withhold glasses from children out of fear that it will worsen their myopia.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家卫生健康委办公厅 (2023). 防控儿童青少年近视核心知识十条（国卫办妇幼函〔2023〕278 号）.: https://www.gov.cn/zhengce/zhengceku/202307/content_6894284.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 30-013 · Pit and fissure sealants applied after permanent molars emerge ### 13. Pit and fissure sealants applied after permanent molars emerge\n\n\n- Cost: Each application costs just a few dozen to a couple of hundred yuan — specifically, between 100 and 200 yuan per tooth. No anesthesia is needed, no tooth grinding is required, and the whole procedure takes only a few minutes. Many regions offer free sealant programs for children who meet the age criteria.\n\n- In plain terms: Pit and fissure sealants involve filling the grooves on the chewing surfaces of molars with a special resin so food particles can’t get trapped there. After two years, the chance of developing cavities on sealed teeth drops to roughly one‑eighth of what it would be without sealants. Without sealants, about 16% of tooth surfaces develop decay; with sealants, that figure falls to only about 5%. The protective effect remains evident even four years after application.\n\n- Benefit: This conclusion comes from 38 separate trials involving 7,924 children aged 5–16, all selected and pooled by Cochrane according to strict methodological standards. The studies compared children who received resin‑based sealants with those who did not. For first permanent molars in the 5–10 age group, the odds ratio after 24 months was 0.12 (95% CI 0.08–0.19), meaning the risk of decay was roughly one‑eighth that of untreated teeth. This result is based on seven trials with 1,548 participants randomly assigned and 1,322 actually examined; the overall evidence quality is rated as moderate. If the untreated control group shows 16% decayed surfaces after two years, the sealed group shows only 5.2% (range 3.13%–7.37%). When the control group rate reaches 40%, the sealed group still stays at 6.25% (3.84%–9.63%); at a 70% control rate, the sealed group remains at 19% (12.3%–27.2%). After 48–54 months the odds ratio remains low at 0.21 (0.16–0.28), indicating a risk roughly one‑fifth that of untreated teeth. Authors conclude that resin sealants reduce cavity formation by 11%–51% compared with no sealants after two years. No adverse effects were reported in any of the four trials that monitored side‑effects; however, there is insufficient evidence to determine whether glass‑ionomer sealants perform better than other types.\n\n- Evidence grade: A\n- Sources:Ahovuo-Saloranta A, et al. (2017). Pit and fissure sealants for preventing dental decay in permanent teeth. Cochrane Database of Systematic Reviews. \n- Notes: The first permanent molars — teeth that never get replaced — typically appear around age 6, with the second set emerging near age 12. Sealants should be applied as soon as these molars emerge and before any decay sets in; once a cavity has formed, sealants can no longer be used and filling is required instead. Many regions provide free sealant programs for eligible children, so it’s worth checking with the local Chinese CDC or community health centers. No nationwide document with exact coverage criteria or age limits could be identified for this section, so those details are omitted here. Preventing dental caries remains a key focus of school‑age health screenings; see Section 7 for further information.\nEvidence A. The first permanent molars — teeth that never get replaced — typically appear around age 6, with the second set emerging near age 12. Sealants should be applied as soon as these molars emerge and before any decay sets in; once a cavity has formed, sealants can no longer be used and filling is required instead. Many regions provide free sealant programs for eligible children, so it’s worth checking with the local Chinese CDC or community health centers. No nationwide document with exact coverage criteria or age limits could be identified for this section, so those details are omitted here. Preventing dental caries remains a key focus of school‑age health screenings; see Section 7 for further information.\nPossible trade-off: The source summarizes the return this way: “Pit and fissure sealants involve filling the grooves on the chewing surfaces of molars with a special resin so food particles can’t get trapped there. After two years, the chance of developing cavities on sealed teeth drops to roughly one‑eighth of what it would be without sealants. Without sealants, about 16% of tooth surfaces develop decay; with sealants, that figure falls to only about 5%. The protective effect remains evident even four years after application.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Ahovuo-Saloranta A, et al. (2017). Pit and fissure sealants for preventing dental decay in permanent teeth. Cochrane Database of Systematic Reviews.: https://doi.org/10.1002/14651858.CD001830.pub5\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 30-014 · If a child loves playing games, first check whether sleep, homework, and outdoor activities are being crowded out — don’t just focus on how long they play. ### 14. If a child loves playing games, first check whether sleep, homework, and outdoor activities are being crowded out — don’t just focus on how long they play.\n\n\n- Cost: No cost at all. Simply keep an eye each week on what time your child goes to bed, whether they’ve turned in their homework, and if they’ve gotten any outdoor time.\n\n- In plain terms: Only about two or three out of every hundred kids truly meet the criteria for “gaming disorder.” If surveys use very low thresholds and target only teenagers, the rate naturally appears much higher. Real usage data from game companies shows almost no link between how much a child plays and how happy they feel. By law, minors may play games only from 8 PM to 9 PM on Fridays, Saturdays, Sundays, and public holidays.\n\n- Benefit: One meta-analysis combined results from 53 studies conducted in 17 countries, involving 226,247 participants. The overall prevalence of gaming disorder was 3.05% (95% CI 2.38–3.91), which represents a reliable range. When only studies with stricter sampling criteria were considered, the rate dropped to 1.96%. Large differences among studies stem largely from the specific questionnaires used. Small sample sizes and low threshold scores also tend to inflate reported rates. Another study examined actual gameplay data from 38,935 players over six weeks, comparing it with self‑reported happiness levels; it found virtually no evidence that gaming time affects happiness. Chinese regulations require game providers to limit minors to one hour of play each day on Fridays, Saturdays, Sundays, and holidays, from 8 PM to 9 PM (effective 2021).\n\n- Evidence grade: B\n- Sources: Stevens MW, Dorstyn D, Delfabbro PH, King DL. (2021). Global prevalence of gaming disorder: A systematic review and meta-analysis. Australian and New Zealand Journal of Psychiatry, 55(6), 553–568. ; Vuorre M, Johannes N, Magnusson K, Przybylski AK. (2022). Time spent playing video games is unlikely to impact well-being. Royal Society Open Science, 9(7), 220411. ; National Press and Publication Administration (2021). Notice on further strict management to effectively prevent minors from being addicted to online games (Guoxin Departure [2021] No. 14). \n\n- Notes: This grade is assigned because the prevalence figure varies widely depending on the questionnaire used, and the happiness study followed participants for only six weeks. The main downside of excessive gaming is that it often displaces sleep and outdoor activity. Specific limits on sleep are outlined in Section 10 (Sleep, Homework, Physical Activity); outdoor time requirements appear in Section 4 (Two hours of outdoor activity daily). Screen time limits for non‑educational use are detailed in Section 5 (No more than one hour per day). Issues related to in‑game purchases and refunds are addressed in Section 5, Item 9 (Children making in‑app purchases). If a child’s academic performance, sleep quality, and family relationships all deteriorate despite repeated advice, a visit to a psychiatrist or pediatric psychologist is advisable. The primary beneficiaries of these guidelines are the children themselves.\nEvidence B. This grade is assigned because the prevalence figure varies widely depending on the questionnaire used, and the happiness study followed participants for only six weeks. The main downside of excessive gaming is that it often displaces sleep and outdoor activity. Specific limits on sleep are outlined in Section 10 (Sleep, Homework, Physical Activity); outdoor time requirements appear in Section 4 (Two hours of outdoor activity daily). Screen time limits for non‑educational use are detailed in Section 5 (No more than one hour per day). Issues related to in‑game purchases and refunds are addressed in Section 5, Item 9 (Children making in‑app purchases). If a child’s academic performance, sleep quality, and family relationships all deteriorate despite repeated advice, a visit to a psychiatrist or pediatric psychologist is advisable. The primary beneficiaries of these guidelines are the children themselves.\nPossible trade-off: The source summarizes the return this way: “Only about two or three out of every hundred kids truly meet the criteria for “gaming disorder.” If surveys use very low thresholds and target only teenagers, the rate naturally appears much higher. Real usage data from game companies shows almost no link between how much a child plays and how happy they feel. By law, minors may play games only from 8 PM to 9 PM on Fridays, Saturdays, Sundays, and public holidays.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Stevens MW, Dorstyn D, Delfabbro PH, King DL. (2021). Global prevalence of gaming disorder: A systematic review and meta-analysis. Australian and New Zealand Journal of Psychiatry, 55(6), 553–568.: https://doi.org/10.1177/0004867420962851\nVuorre M, Johannes N, Magnusson K, Przybylski AK. (2022). Time spent playing video games is unlikely to impact well-being. Royal Society Open Science, 9(7), 220411.: https://doi.org/10.1098/rsos.220411\n国家新闻出版署 (2021). 关于进一步严格管理切实防止未成年人沉迷网络游戏的通知（国新出发〔2021〕14 号）.: https://www.gov.cn/zhengce/zhengceku/2021-09/01/content_5634661.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 30-015 · If a child says they’re attracted to the same sex, don’t scold them, don’t kick them out, and don’t send them for “conversion therapy”: how your family reacts can affect whether they attempt suicide. ### 15. If a child says they’re attracted to the same sex, don’t scold them, don’t kick them out, and don’t send them for “conversion therapy”: how your family reacts can affect whether they attempt suicide.\n\n\n- Cost: There is no financial cost. The real challenge is for parents to manage their own emotions so they don’t lash out in the moment.\n\n- In plain terms: Among Chinese middle‑school students, those who are attracted only to the opposite sex are far less likely to attempt suicide than peers who are attracted to the same sex or both sexes. International research shows that adolescents who face strong rejection from their families are much more prone to suicide attempts; those whose parents send them for “conversion therapy” are at the highest risk.\n\n- Benefit: A nationwide survey of 150,822 students from grades 7‑12 in 506 schools across seven provinces found that in the past year, 2.2 % of boys attracted only to girls attempted suicide, compared with 6.9 % of boys attracted only to boys and 12.2 % of boys attracted to both sexes — roughly 3‑5.5 times higher. For girls the figures were 3.1 %, 8.9 % and 10.9 % respectively. After adjusting for age, academic pressure, family income and bullying, the odds ratios for boys were 3.13 (95 % CI 2.28‑4.28) and 3.83 (95 % CI 2.85‑5.14). A meta‑analysis of 35 studies reported an overall odds ratio of 3.50 (95 % CI 2.98‑4.12) for sexual‑minority youth attempting suicide. In the U.S., a study of 224 gay and bisexual young adults aged 21‑25 found that those who recalled strong family rejection during adolescence had an odds ratio of 8.4 for suicide attempts compared with peers with little rejection. Other research shows odds ratios of 3.08 (95 % CI 1.39‑6.83) when parents tried to change their child’s sexual orientation, and 5.07 (95 % CI 2.38‑10.79) when parents referred them to therapists or religious counselors.\n\n- Evidence grade: B\n- Sources:Huang Y, Li P, Guo L, et al. (2018). Sexual minority status and suicidal behavior among Chinese adolescents: a nationally representative cross-sectional study. BMJ Open, 8(8), e020969. ; di Giacomo E, Krausz M, Colmegna F, Aspesi F, Clerici M. (2018). Estimating the Risk of Attempted Suicide Among Sexual Minority Youths: A Systematic Review and Meta-analysis. JAMA Pediatrics, 172(12), 1145–1152. ; Ryan C, Huebner D, Diaz RM, Sanchez J. (2009). Family rejection as a predictor of negative health outcomes in white and Latino lesbian, gay, and bisexual young adults. Pediatrics, 123(1), 346–352. ; Ryan C, Toomey RB, Diaz RM, Russell ST. (2020). Parent-Initiated Sexual Orientation Change Efforts With LGBT Adolescents: Implications for Young Adult Mental Health and Adjustment. Journal of Homosexuality, 67(2), 159–173. ; National People’s Congress Standing Committee (amended in 2024). Protection of Minors Law (Article 17). ; National People’s Congress Standing Committee (2015). Anti-Domestic Violence Law (Article 2). \n- Notes: This grade is assigned because the data come from single‑time surveys and family rejection is recalled by adults; they demonstrate an association but cannot prove causation. Parents need not immediately accept their child’s orientation; the priority is to avoid any harmful actions. Legally, parents must not abuse, neglect or inflict domestic violence on their children; constant verbal abuse and intimidation also count as domestic violence. If a child appears depressed or says they want to die, call 12356 as described in Section 1, Item 25. A depression screening as outlined in Section 1, Item 8 can also be arranged at a psychiatric clinic. For reasons why “conversion therapy” must be avoided, see Section 6, Item 28. Ultimately, protecting your child benefits both them and you.\nEvidence B. This grade is assigned because the data come from single‑time surveys and family rejection is recalled by adults; they demonstrate an association but cannot prove causation. Parents need not immediately accept their child’s orientation; the priority is to avoid any harmful actions. Legally, parents must not abuse, neglect or inflict domestic violence on their children; constant verbal abuse and intimidation also count as domestic violence. If a child appears depressed or says they want to die, call 12356 as described in Section 1, Item 25. A depression screening as outlined in Section 1, Item 8 can also be arranged at a psychiatric clinic. For reasons why “conversion therapy” must be avoided, see Section 6, Item 28. Ultimately, protecting your child benefits both them and you.\nPossible trade-off: The source summarizes the return this way: “Among Chinese middle‑school students, those who are attracted only to the opposite sex are far less likely to attempt suicide than peers who are attracted to the same sex or both sexes. International research shows that adolescents who face strong rejection from their families are much more prone to suicide attempts; those whose parents send them for “conversion therapy” are at the highest risk.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Huang Y, Li P, Guo L, et al. (2018). Sexual minority status and suicidal behaviour among Chinese adolescents: a nationally representative cross-sectional study. BMJ Open, 8(8), e020969.: https://doi.org/10.1136/bmjopen-2017-020969\ndi Giacomo E, Krausz M, Colmegna F, Aspesi F, Clerici M. (2018). Estimating the Risk of Attempted Suicide Among Sexual Minority Youths: A Systematic Review and Meta-analysis. JAMA Pediatrics, 172(12), 1145–1152.: https://doi.org/10.1001/jamapediatrics.2018.2731\nRyan C, Huebner D, Diaz RM, Sanchez J. (2009). Family rejection as a predictor of negative health outcomes in white and Latino lesbian, gay, and bisexual young adults. Pediatrics, 123(1), 346–352.: https://doi.org/10.1542/peds.2007-3524\nRyan C, Toomey RB, Diaz RM, Russell ST. (2020). Parent-Initiated Sexual Orientation Change Efforts With LGBT Adolescents: Implications for Young Adult Mental Health and Adjustment. Journal of Homosexuality, 67(2), 159–173.: https://doi.org/10.1080/00918369.2018.1538407\n全国人大常委会 (2024 年修正). 未成年人保护法（第十七条）.: https://flk.npc.gov.cn/detail?id=ff8081818f197cf001905e567af635a0\n全国人大常委会 (2015). 反家庭暴力法（第二条）.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7f9d60889\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 30-016 · Do not hit your child, and do not yell or call them stupid: children who are often hit or verbally abused show more behavior and emotional problems ### 16. Do not hit your child, and do not yell or call them stupid: children who are often hit or verbally abused show more behavior and emotional problems\n\n- Cost: No money. The hard part is stopping your hands and mouth in the heat of the moment and switching to non-violent discipline. What to switch to is covered in item 17 in this section (parenting classes that teach concrete skills).\n- In plain terms: Children who are often physically punished show more aggression and psychological problems, feel more distant from parents, and receive harsher beating. Whether spanking makes a child obey on the spot is unclear in the evidence. Adolescents who are often yelled at or called stupid at age 13 show more misconduct and depression the next year; warm parenting does not cancel that link.\n- Benefit: For physical punishment, one meta-analysis counted only open-hand spanking of the buttocks or limbs. It pooled 75 studies with 111 effect sizes and 160,927 children. Of 17 outcomes, 13 were significantly associated with spanking, all in harmful directions. Cohen’s d: 0.2 small, 0.5 medium. Childhood aggression d = 0.37 (95% CI 0.13–0.61). Externalizing problems 0.41 (hitting, rule-breaking). Internalizing 0.24 (anxiety, depression). Mental health problems 0.53. Poor parent–child relationship 0.51. Low self-esteem 0.15. Poor cognitive ability 0.17. Parental physical abuse 0.64. Adult antisocial behavior 0.36. Adult mental health 0.24. Pooled across 111 effects d = 0.33 (0.29–0.38). Immediate compliance was not clearly linked (d = 0.14, −0.19–0.47), with only 5 effect sizes. Another review of 69 longitudinal studies found spanking reliably predicted later behavior problems and no long-term benefits; 7 studies counted frequency, 5 found more spanking linked to worse outcomes. For yelling: a U.S. study followed 976 two-parent families. Frequent yelling, cursing, or calling the child stupid or lazy at age 13 predicted more misconduct and depressive symptoms between ages 13 and 14. Parental warmth did not offset the association; the reverse also held — more misconduct at 13 predicted more yelling later. Under China’s Anti–Domestic Violence Law Article 2, domestic violence includes beating, binding, mutilation, restricting personal freedom, and habitual verbal abuse or intimidation. Article 12 requires guardians to practice civilized family education. When parents harm a child’s rights, neighborhood committees must counsel and stop them and report serious cases to police. Public security, procuratorate, and courts may admonish parents and order family-education guidance (nationwide).\n- Evidence grade: A\n- Sources:Gershoff ET, Grogan-Kaylor A. (2016). Spanking and child outcomes: Old controversies and new meta-analyses. Journal of Family Psychology, 30(4), 453–469. ; Heilmann A, Mehay A, Watt RG, et al. (2021). Physical punishment and child outcomes: a narrative review of prospective studies. Lancet, 398(10297), 355–364. ; Wang MT, Kenny S. (2014). Longitudinal links between fathers' and mothers' harsh verbal discipline and adolescents' conduct problems and depressive symptoms. Child Development, 85(3), 908–923. ; Ferguson CJ. (2013). Spanking, corporate punishment and negative long-term outcomes: a meta-analytic review of longitudinal studies. Clinical Psychology Review, 33(1), 196–208. ; Larzelere RE, Kuhn BR. (2005). Comparing child outcomes of physical punishment and alternative disciplinary tactics: a meta-analysis. Clinical Child and Family Psychology Review, 8(1), 1–37. ; National People's Congress Standing Committee (2015). Anti-Domestic Violence Law (Article 2, 12). ; National People's Congress Standing Committee (amended in 2024). Protection of Minors Law (Articles 11, 17, 118). ; National People's Congress Standing Committee (2021). Family Education Promotion Law (Articles 23, 53). \n- Notes: Controversial. These studies are almost all observational, not randomized trials, so causation is unclear. In the spanking meta-analysis, 72% of studies were cross-sectional or relied on recall. A meta-analysis of longitudinal studies found that after adjusting for prior child behavior, links to externalizing problems fell to 0.07 and internalizing to 0.10; those authors judged effects small. Another meta-analysis found “conditional” spanking outperformed 10 of 13 alternative discipline methods for reducing defiance and antisocial behavior, but severe or predominant spanking did worse than alternatives. Critics and supporters agree that heavy, frequent hitting and verbal abuse are worse. Occasional single spank or shout is not explicitly labeled domestic violence in the law, which names beating and habitual verbal abuse or intimidation. Main beneficiaries are children. If someone else in the family hits the child, see Section 8, item 43 (personal safety protection orders). Anyone may dissuade or report chronic child abuse to police, civil affairs, or education authorities; for strangers’ households, calling 110 or telling the neighborhood committee is enough — do not force your way in.\nEvidence A. Controversial. These studies are almost all observational, not randomized trials, so causation is unclear. In the spanking meta-analysis, 72% of studies were cross-sectional or relied on recall. A meta-analysis of longitudinal studies found that after adjusting for prior child behavior, links to externalizing problems fell to 0.07 and internalizing to 0.10; those authors judged effects small. Another meta-analysis found “conditional” spanking outperformed 10 of 13 alternative discipline methods for reducing defiance and antisocial behavior, but severe or predominant spanking did worse than alternatives. Critics and supporters agree that heavy, frequent hitting and verbal abuse are worse. Occasional single spank or shout is not explicitly labeled domestic violence in the law, which names beating and habitual verbal abuse or intimidation. Main beneficiaries are children. If someone else in the family hits the child, see Section 8, item 43 (personal safety protection orders). Anyone may dissuade or report chronic child abuse to police, civil affairs, or education authorities; for strangers’ households, calling 110 or telling the neighborhood committee is enough — do not force your way in.\nPossible trade-off: The source summarizes the return this way: “Children who are often physically punished show more aggression and psychological problems, feel more distant from parents, and receive harsher beating. Whether spanking makes a child obey on the spot is unclear in the evidence. Adolescents who are often yelled at or called stupid at age 13 show more misconduct and depression the next year; warm parenting does not cancel that link.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Gershoff ET, Grogan-Kaylor A. (2016). Spanking and child outcomes: Old controversies and new meta-analyses. Journal of Family Psychology, 30(4), 453–469.: https://doi.org/10.1037/fam0000191\nHeilmann A, Mehay A, Watt RG, et al. (2021). Physical punishment and child outcomes: a narrative review of prospective studies. Lancet, 398(10297), 355–364.: https://doi.org/10.1016/S0140-6736(21)00582-1\nWang MT, Kenny S. (2014). Longitudinal links between fathers' and mothers' harsh verbal discipline and adolescents' conduct problems and depressive symptoms. Child Development, 85(3), 908–923.: https://doi.org/10.1111/cdev.12143\nFerguson CJ. (2013). Spanking, corporal punishment and negative long-term outcomes: a meta-analytic review of longitudinal studies. Clinical Psychology Review, 33(1), 196–208.: https://doi.org/10.1016/j.cpr.2012.11.002\nLarzelere RE, Kuhn BR. (2005). Comparing child outcomes of physical punishment and alternative disciplinary tactics: a meta-analysis. Clinical Child and Family Psychology Review, 8(1), 1–37.: https://doi.org/10.1007/s10567-005-2340-z\n全国人大常委会 (2015). 反家庭暴力法（第二、十二条）.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7f9d60889\n全国人大常委会 (2024 年修正). 未成年人保护法（第十一、十七、一百一十八条）.: https://flk.npc.gov.cn/detail?id=ff8081818f197cf001905e567af635a0\n全国人大常委会 (2021). 家庭教育促进法（第二十三、五十三条）.: https://flk.npc.gov.cn/detail?id=ff8081817cac3b2d017cac5a6c6f0109\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 30-017 · If parenting feels out of control and you keep hitting or yelling, take a class that teaches concrete parenting skills ### 17. If parenting feels out of control and you keep hitting or yelling, take a class that teaches concrete parenting skills\n\n- Cost: Parent schools run by schools, kindergartens, and communities are public and free. Evidence-based programs meet weekly or biweekly for 1–2 hours per session, for 4 to 24 weeks. You must practice at home. The hard part is finishing and practicing daily.\n- In plain terms: Parenting programs that teach specific techniques reduce children’s hitting and rule-breaking in randomized trials, and parents’ mood improves. Parents also hit and yell less — strongest right after the course, still present one to two years later but much smaller. Shanghai has run similar trials with positive results.\n- Benefit: Cochrane pooled 13 trials, 10 randomized, 1,078 parents of children aged 3–12 with behavior problems. After training, children’s behavior problems decreased. Parent report SMD −0.53 (95% CI −0.72 to −0.34); independent raters −0.44 (−0.77 to −0.11). SMD matches d; 0.5 is medium. Parent mental health improved −0.36 (−0.52 to −0.20). Harsh or negative parenting decreased: parent report −0.77 (−0.96 to −0.59), independent −0.42 (−0.67 to −0.16). Authors describe these as short-term effects. Another meta-analysis screened 346 randomized trials; 60 measured hitting or yelling across 22 countries. Hitting/yelling decreased immediately post-course d = −0.46 (−0.59 to −0.33). At 1–6 months −0.24 (−0.37 to −0.11). At 7–24 months −0.18 (−0.34 to −0.02), fading over time. Most data are parent-reported. In China, Shanghai randomized 81 parents to Triple P group training versus waitlist; after training and at 6 months, child adjustment, parenting practices, and parent mood were better than waitlist. A rural kindergarten trial with 191 caregivers: self-paced online lessons plus two group discussions versus book only; after two weeks self-reported child abuse behaviors were about 33% lower (IRR 0.67). At three months children’s behavior problems were lower (d = −0.40). The Family Education Promotion Law requires parents to study family-education knowledge. Schools and kindergartens may run parent schools with regular public guidance; neighborhood committees may run community parent schools. Provincial-level governments must provide public online parent schools and hotlines. Family-education guidance institutions may not run for-profit training (nationwide, effective 1 January 2022).\n- Evidence grade: A\n- Sources:Furlong M, McGilloway S, Bywater T, Hutchings J, Smith SM, Donnelly M. (2012). Behavioral and cognitive-behavioural group-based parenting programs for early-onset conduct problems in children aged 3 to 12 years. Cochrane Database of Systematic Reviews, (2), CD008225. ; Backhaus S, Leijten P, Jochim J, Melendez-Torres GJ, Gardner F. (2023). Effects over time of parenting interventions to reduce physical and emotional violence against children: a systematic review and meta-analysis. eClinicalMedicine, 60, 102003. ; Guo M, Morawska A, Sanders MR. (2016). A Randomized Controlled Trial of Group Triple P With Chinese Parents in Mainland China. Behavior Modification, 40(6), 825–851. ; Wang W, Zhang H. (2026). A self-directed parenting program to reduce the risk of child maltreatment in rural China: A cluster randomized controlled trial. Child Abuse & Neglect, 173, 107937. ; National People's Congress Standing Committee (2021). Family Education Promotion Law (Articles 18, 25, 31, 38, 40). \n- Notes: Grade A from Cochrane and pooled randomized trials. Shared features: instructors teach concrete skills (play with the child, praise, rewards, discipline); parents practice and get homework. Programs that only handed out materials or only discussed were excluded, so evidence does not cover one-off lectures. Content of local public parent schools varies and may not match this model — look for multi-week courses with practiced skills. Names often include Triple P, Incredible Years, Parent–Child Interaction Therapy (PCIT). This book does not endorse specific providers or paid products. Reduced hitting fades after one to two years; keep practicing after the course ends. Beneficiaries are the child and you. If the child already has severe emotional problems, see a psychiatrist or child psychologist — item 8 in this section (depression screening).\nEvidence A. Grade A from Cochrane and pooled randomized trials. Shared features: instructors teach concrete skills (play with the child, praise, rewards, discipline); parents practice and get homework. Programs that only handed out materials or only discussed were excluded, so evidence does not cover one-off lectures. Content of local public parent schools varies and may not match this model — look for multi-week courses with practiced skills. Names often include Triple P, Incredible Years, Parent–Child Interaction Therapy (PCIT). This book does not endorse specific providers or paid products. Reduced hitting fades after one to two years; keep practicing after the course ends. Beneficiaries are the child and you. If the child already has severe emotional problems, see a psychiatrist or child psychologist — item 8 in this section (depression screening).\nPossible trade-off: The source summarizes the return this way: “Parenting programs that teach specific techniques reduce children’s hitting and rule-breaking in randomized trials, and parents’ mood improves. Parents also hit and yell less — strongest right after the course, still present one to two years later but much smaller. Shanghai has run similar trials with positive results.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Furlong M, McGilloway S, Bywater T, Hutchings J, Smith SM, Donnelly M. (2012). Behavioural and cognitive-behavioural group-based parenting programmes for early-onset conduct problems in children aged 3 to 12 years. Cochrane Database of Systematic Reviews, (2), CD008225.: https://doi.org/10.1002/14651858.CD008225.pub2\nBackhaus S, Leijten P, Jochim J, Melendez-Torres GJ, Gardner F. (2023). Effects over time of parenting interventions to reduce physical and emotional violence against children: a systematic review and meta-analysis. eClinicalMedicine, 60, 102003.: https://doi.org/10.1016/j.eclinm.2023.102003\nGuo M, Morawska A, Sanders MR. (2016). A Randomized Controlled Trial of Group Triple P With Chinese Parents in Mainland China. Behavior Modification, 40(6), 825–851.: https://doi.org/10.1177/0145445516644221\nWang W, Zhang H. (2026). A self-directed parenting program to reduce the risk of child maltreatment in rural China: A cluster randomized controlled trial. Child Abuse & Neglect, 173, 107937.: https://doi.org/10.1016/j.chiabu.2026.107937\n全国人大常委会 (2021). 家庭教育促进法（第十八、二十五、三十一、三十八、四十条）.: https://flk.npc.gov.cn/detail?id=ff8081817cac3b2d017cac5a6c6f0109\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 30-018 · Do not send a child to a closed boot camp to stop internet use through harmful confinement or punishment ### 18. Do not send a child to a closed boot camp to stop internet use through harmful confinement or punishment\n- Cost: Avoiding an unverified program costs nothing and avoids tuition; finding appropriate support takes time.\n- In plain terms: Mainland China's Minors Protection Law prohibits methods that harm a child's physical or mental health. The source documents court cases involving serious abuse and criminal convictions at training schools.\n- Applicability and limits: The source recommends bringing an already-confined child home and seeking appropriate medical or child-protection help if abuse is reported. This is not a substitute for local legal or clinical support.\n- Translation note: This concise English edition was prepared for this site; the full Chinese source and its original evidence remain available below.\nEvidence C. The source recommends bringing an already-confined child home and seeking appropriate medical or child-protection help if abuse is reported. This is not a substitute for local legal or clinical support.\nPossible trade-off: The source summarizes the return this way: “Mainland China's Minors Protection Law prohibits methods that harm a child's physical or mental health. The source documents court cases involving serious abuse and criminal convictions at training schools.” Evidence grade C. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2024 年修正). 未成年人保护法（第六十八条）.: https://flk.npc.gov.cn/detail?id=ff8081818f197cf001905e567af635a0\n红星新闻 (2019-02-20). 追热点·18岁少年被铐着关禁闭两天死亡，戒网瘾学校5人获刑.: https://static.cdsb.com/micropub/Articles/201902/5b98283216ea5d2e8eef7f8cb7d4dbbb.html\n新华社 (2023-04-28). 江西“豫章书院案”宣判 5名被告均服判不上诉.: http://www.news.cn/2023-04/28/c_1129579126.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/30-%E4%B8%8A%E5%AD%A6%E4%BB%A5%E5%90%8E%E7%9A%84%E5%AD%A9%E5%AD%90.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 31-001 · First, check the eligibility criteria: the age and education requirements for all twelve pathways are clearly stated in official documents. ### 1. First, check the eligibility criteria: the age and education requirements for all twelve pathways are clearly stated in official documents.\n\n- Cost: No cost at all. It only takes ten minutes to review whether you meet the criteria.\n- In plain terms: The age and education requirements for all twelve pathways are explicitly listed in official documents. You must be at least 16 years old to work. For military service, men must be 18 years old; university graduates may be eligible up to age 24. To become a civil servant, you must be between 18 and 35 years old with at least an associate degree. The self-study exam and self-employment pathways have no age or education restrictions.\n- Benefit: Military service rules state: “All male citizens who reach 18 years of age must be drafted into active service; those not drafted that year may still be drafted up to age 22. University graduates may be eligible up to age 24, and postgraduate students up to age 26.” Civil service requirements are outlined in Article 18 of the Civil Servant Recruitment Regulations, which specify ages between 18 and 35 and at least an associate degree; these limits may be adjusted with approval from provincial-level authorities. Article 19 lists disqualifying factors such as criminal convictions, dismissal from public office, or inclusion in credit blacklists. Firefighter recruitment follows similar age and education criteria. Civilian roles in the military require a minimum age of 18, with upper limits of 35 for entry-level positions. Public institution hiring must be conducted openly, while self-employment is open to any capable adult. Self-study exams are accessible to all citizens regardless of background, though full-time students are excluded. Government-funded teacher and medical training programs are offered at select universities, with tuition and living expenses covered; these commitments must be honored as outlined in their respective regulations. Overseas employment requires companies to hold proper government authorization; otherwise such arrangements are illegal.\n- Evidence grade: A\n- Sources: National People's Congress Standing Committee (2021). Military Service Law (Article 20). (Published by the Ministry of National Defense); Organization Department of the Central Committee of the Communist Party of China (2019). Civil Service Recruitment Regulations (Articles 18, 19). (Published by Communist Party Member Network); Ministry of Human Resources and Social Security of China, Ministry of Emergency Management of China (2021). Recruitment Methods for Firefighters in the National Comprehensive Fire Rescue Team (Ministry of Human Resources and Social Security of China [2021] No. 58, Fifth, Article 6). ; State Council of China, Central Military Commission (2022). Regulations on Civilian Personnel of the Chinese People's Liberation Army (Second Revision, Order No. 757, Articles 9, 19). (National Laws and Regulations Database); State Council of China (2014). Regulations on Personnel Management of Public Institutions (State Council of China Order No. 652, Article 8). ; State Council of China (2022). Regulations on Promoting the Development of Individual Industrial and Commercial Households (State Council of China Order No. 755, Article 2). ; State Council of China (1988, revised 2014). Interim Regulations on Self-Study Examinations for Higher Education (Articles 3 and 20). (National Laws and Regulations Database); National People’s Congress Standing Committee (2018). Compulsory Education Law (Article 14). (Published by the Ministry of Education of China); State Council of China General Office (2024). Regarding forwarding the Ministry of Education of China and other departments' "Ministry of Education of Notice on the Implementation Measures for Publicly Funded Education for Normal University Students Directly Affiliated to China (Guobanfa [2024] No. 27, Article 2, 5). ; National Health Commission of China (NHC) and 7 other departments (2019). Notice on the employment placement and contract performance management of targeted and free training of medical students in rural areas. ; State Council of China (2012). Regulations on the Management of Foreign Labor Cooperation (State Council of China Order No. 620, Articles 5, 7, and 8). \n- Notes: This entry focuses solely on eligibility criteria, not on which pathway offers better overall benefits. Meeting these criteria is only the first step; additional requirements include political background checks, physical fitness tests, and other evaluations with no publicly available scoring metrics. Details on vocational education options and financial aid are provided in later sections. Starting a business requires capital, personal guarantees, and carries financial risks. Student loans with government-backed interest subsidies may be available. Commitments made during college admissions for teacher and medical training programs have specific obligations. Legal compliance for overseas employment depends on employer qualifications.\nEvidence A. This entry focuses solely on eligibility criteria, not on which pathway offers better overall benefits. Meeting these criteria is only the first step; additional requirements include political background checks, physical fitness tests, and other evaluations with no publicly available scoring metrics. Details on vocational education options and financial aid are provided in later sections. Starting a business requires capital, personal guarantees, and carries financial risks. Student loans with government-backed interest subsidies may be available. Commitments made during college admissions for teacher and medical training programs have specific obligations. Legal compliance for overseas employment depends on employer qualifications.\nPossible trade-off: The source summarizes the return this way: “The age and education requirements for all twelve pathways are explicitly listed in official documents. You must be at least 16 years old to work. For military service, men must be 18 years old; university graduates may be eligible up to age 24. To become a civil servant, you must be between 18 and 35 years old with at least an associate degree. The self-study exam and self-employment pathways have no age or education restrictions.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2021). 兵役法（第二十条）.: http://www.mod.gov.cn/regulatory/2021-08/20/content_4892491.htm\n中共中央组织部 (2019). 公务员录用规定（第十八、十九条）.: https://www.12371.cn/2020/01/08/ARTI1578447606460158.shtml\n人力资源社会保障部、应急管理部 (2021). 国家综合性消防救援队伍消防员招录办法（人社部发〔2021〕58 号，第五、六条）.: https://www.gov.cn/zhengce/zhengceku/2021-08/27/content_5633684.htm\n国务院、中央军委 (2022). 中国人民解放军文职人员条例（第二次修订，令第 757 号，第九、十九条）.: https://flk.npc.gov.cn/detail?id=ff808181857bca5e01859ee5a6c06d62\n国务院 (2014). 事业单位人事管理条例（国务院令第 652 号，第八条）.: https://www.gov.cn/zhengce/zhengceku/2014-05/15/content_8810.htm\n国务院 (2022). 促进个体工商户发展条例（国务院令第 755 号，第二条）.: https://www.gov.cn/zhengce/zhengceku/2022-10/25/content_5721592.htm\n国务院 (1988, 2014 修订). 高等教育自学考试暂行条例（第三、二十条）.: https://flk.npc.gov.cn/detail?id=ff8080816f3cbb3c016f415d64e5236d\n全国人大常委会 (2018). 义务教育法（第十四条）.: http://www.moe.gov.cn/jyb_sjzl/sjzl_zcfg/zcfg_jyfl/202110/t20211029_575949.html\n国务院 (2002). 禁止使用童工规定（国务院令第 364 号，第二条）.: http://www.gov.cn/gongbao/content/2002/content_61798.htm\n国务院办公厅 (2024). 关于转发教育部等部门《教育部直属师范大学本研衔接师范生公费教育实施办法》的通知（国办发〔2024〕27 号，第二、五条）.: https://www.gov.cn/zhengce/zhengceku/202406/content_6957261.htm\n国家卫生健康委等 7 部门 (2019). 关于做好农村订单定向免费培养医学生就业安置和履约管理工作的通知.: https://www.gov.cn/zhengce/zhengceku/2019-11/13/content_5451684.htm\n国务院 (2012). 对外劳务合作管理条例（国务院令第 620 号，第五、七、八条）.: https://www.gov.cn/zhengce/zhengceku/2012-06/11/content_1091.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 31-002 · Men who turn 18 must complete military service registration by October 31; mandatory active duty lasts two years. ### 2. Men who turn 18 must complete military service registration by October 31; mandatory active duty lasts two years.\n\n\n- Cost: There is no cost. The online registration takes just a few minutes. However, actual enlistment means two full years of service, during which you cannot hold any other job.\n\n- In plain terms: Military service registration is a legal obligation, not an application to join the army. Completing it does not mean you must enlist. All men who turn 18 must register online by October 31. Failure to do so can result in a government order to register within a set period; if ignored, you may be forced into service and fined. Once enlisted, you serve as a conscript for exactly two years.\n\n- Benefit: The rules governing military service registration state: “By October 31 each year, local civil affairs bureaus must organize initial registration for all male citizens who will turn 18 by December 31.” They also specify that registration is primarily done online, at the citizen’s own initiative. Consequences of non‑compliance are outlined in Article 57, Paragraph 1 of the Military Service Law, which addresses “refusal or evasion of registration.” Penalties include a deadline set by the county government for compliance, followed by forced enlistment and a fine if still ignored. The same law also states that “the term of active duty for conscripts is two years.” It further notes that men aged 17–18 may enlist voluntarily if the army needs them. Non‑commissioned officers who serve 12 years or meet other criteria are offered civilian jobs by local governments upon discharge; those serving 30 years or reaching age 55 may retire. The Recruitment Regulations emphasize giving priority to university graduates and candidates with specific physical or professional qualifications; full‑time students and recent graduates may enlist either at their hometown or campus location.\n\n- Evidence grade: A\n- Sources: State Council of China, General Office of the Central Military Commission (2025). Regulations on Military Service Registration (Guobanfa [2025] No. 41). ; National People’s Congress Standing Committee (2021). Military Service Law (2021) (Revised in 2023, Articles 20, 25, 26, 54, 57). (Published by the Ministry of National Defense); State Council of China, Central Military Commission (2023). Regulations on Recruitment (State Council of China, Central Military Commission Order No. 759, Article 5). \n\n- Notes: Registration and actual enlistment are separate processes with vastly different obligations. The restriction on leaving the country for two years applies only to those who enlist and later attempt to withdraw, as detailed in item 3 (refusal to serve). Women are not required to register initially, though they may be recruited if needed. Requirements for soldiers seeking officer training or promotion are defined in internal military regulations and are not disclosed here. The Military Service Law merely states that officers are drawn from “outstanding active‑duty soldiers” and that military academies may admit students regardless of age limits; exact admission scores and quotas are not provided in this guide.\nEvidence A. Registration and actual enlistment are separate processes with vastly different obligations. The restriction on leaving the country for two years applies only to those who enlist and later attempt to withdraw, as detailed in item 3 (refusal to serve). Women are not required to register initially, though they may be recruited if needed. Requirements for soldiers seeking officer training or promotion are defined in internal military regulations and are not disclosed here. The Military Service Law merely states that officers are drawn from “outstanding active‑duty soldiers” and that military academies may admit students regardless of age limits; exact admission scores and quotas are not provided in this guide.\nPossible trade-off: The source summarizes the return this way: “Military service registration is a legal obligation, not an application to join the army. Completing it does not mean you must enlist. All men who turn 18 must register online by October 31. Failure to do so can result in a government order to register within a set period; if ignored, you may be forced into service and fined. Once enlisted, you serve as a conscript for exactly two years.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院办公厅、中央军委办公厅 (2025). 兵役登记工作规定（国办发〔2025〕41 号）.: https://www.gov.cn/zhengce/zhengceku/202512/content_7051363.htm\n全国人大常委会 (2021). 兵役法（2021 年修订，第二十、二十五、二十六、五十四、五十七条）.: http://www.mod.gov.cn/regulatory/2021-08/20/content_4892491.htm\n国务院、中央军委 (2023). 征兵工作条例（国务院、中央军委令第 759 号，第五条）.: http://www.gov.cn/gongbao/content/2023/content_5753313.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 31-003 · Refusing military service after enlistment: no travel abroad, no further education, and barred from civil service and state-owned enterprises for two years ### 3. Refusing military service after enlistment: no travel abroad, no further education, and barred from civil service and state-owned enterprises for two years\n\n\n- Cost: There is no monetary cost. The price is having to decide well in advance whether you want to serve or not.\n- In plain terms: Choosing to enlist and then backing out carries serious consequences. You cannot be hired by any civil service office, nor by any state-owned enterprise or public institution. For two full years, you are prohibited from leaving the country, enrolling in any school, or returning to your studies. Your name will also be added to a list of individuals who have seriously failed to fulfill their national defense obligations, triggering coordinated penalties from multiple authorities. Therefore, the idea of “signing up first and then pulling out if needed” ends up being very costly.\n- Benefit: Article 57, Paragraph 1, Item 2 of the Military Service Law explicitly states that “any conscript who refuses or evades enlistment shall be subject to penalties.” These penalties include a requirement to correct the behavior within a set timeframe; if they still refuse, the local county-level government may compel them to serve and impose a fine. Paragraph 2 adds that such individuals must also be barred from civil service roles, from employment in state-owned enterprises and public institutions, and from any travel abroad or further education for two years. They are placed on a special list of those who have failed to meet defense obligations, leading to joint enforcement actions by various agencies. Article 58 extends these same penalties to active-duty personnel who deliberately evade service or desert. Those who are discharged, expelled from the military, or face criminal prosecution are subject to the same restrictions outlined in Paragraph 2 of Article 57, including a nationwide fine effective as of October 1, 2021.\n- Evidence grade: A\n- Sources: Standing Committee of the National People's Congress (2021). Military Service Law (Revised in 2021, Articles 57, 58). (Published by the Ministry of National Defense)\n- Notes: This rule concerns personal freedom and employment eligibility rather than financial penalties. Only two categories of people are subject to these measures: those who refuse or evade enlistment after being called up, and those who are discharged, expelled, or criminally prosecuted after already joining the armed forces. Individuals who simply fail to register for conscription are not included; registration details are covered in Item 2. The penalties apply only when the person refuses to comply after being instructed to do so, as determined by the local county-level government. The exact amount of any fine is set locally and is not specified in this guide. This information is provided solely to illustrate the irreversible nature of the decision once enlistment is initiated; it does not serve as encouragement or discouragement regarding military service.\nEvidence A. This rule concerns personal freedom and employment eligibility rather than financial penalties. Only two categories of people are subject to these measures: those who refuse or evade enlistment after being called up, and those who are discharged, expelled, or criminally prosecuted after already joining the armed forces. Individuals who simply fail to register for conscription are not included; registration details are covered in Item 2. The penalties apply only when the person refuses to comply after being instructed to do so, as determined by the local county-level government. The exact amount of any fine is set locally and is not specified in this guide. This information is provided solely to illustrate the irreversible nature of the decision once enlistment is initiated; it does not serve as encouragement or discouragement regarding military service.\nPossible trade-off: The source summarizes the return this way: “Choosing to enlist and then backing out carries serious consequences. You cannot be hired by any civil service office, nor by any state-owned enterprise or public institution. For two full years, you are prohibited from leaving the country, enrolling in any school, or returning to your studies. Your name will also be added to a list of individuals who have seriously failed to fulfill their national defense obligations, triggering coordinated penalties from multiple authorities. Therefore, the idea of “signing up first and then pulling out if needed” ends up being very costly.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 全国人大常委会 (2021). 兵役法（2021 年修订，第五十七、五十八条）.: http://www.mod.gov.cn/regulatory/2021-08/20/content_4892491.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 31-004 · Two main benefits for college students joining the military: up to 20,000 RMB per year for tuition, two-year extension of student status, and a special postgraduate admission program ### 4. Two main benefits for college students joining the military: up to 20,000 RMB per year for tuition, two-year extension of student status, and a special postgraduate admission program\n\n\n- Cost: No out-of-pocket expense. After discharge, students must submit required documents to their school; this typically involves one or two visits.\n\n- In plain terms: Undergraduate, graduate, and incoming freshmen who enlist receive tuition coverage from the state for the duration of their studies. The maximum annual amount is 20,000 RMB for undergraduates and 25,000 RMB for graduate students. Only the actual tuition paid is reimbursed. Student status is preserved for two years. Additionally, there is a dedicated postgraduate admission program exclusively for discharged college veterans.\n\n- Benefit: In 2024, four government agencies including the Ministry of Finance announced three key benefits for eligible students: tuition reimbursement, repayment of national student loans, and tuition waivers. Repayment of loans means the state settles the outstanding balance on behalf of the student. The maximum annual limits are set at 20,000 RMB for undergraduates and 25,000 RMB for graduate students, effective from the autumn 2024 semester. The actual amount awarded equals the lower of either the actual tuition paid or the student loan balance. For instance, a student paying 5,000 RMB per year receives the full 5,000 RMB. The total coverage period matches the length of the original academic program, not the length of military service. According to the Law on Veterans’ Affairs, student status remains intact during service and for two years after discharge, allowing students to transfer to other majors if desired. Universities are also required to reserve spots for veterans through separate admission tracks. The “Special Postgraduate Program for Discharged College Veterans” guarantees dedicated slots at 532 universities nationwide, with admission criteria slightly relaxed compared to regular programs.\n\n- Evidence grade: A\n- Sources: Ministry of Finance, Ministry of Education of China, People's Bank of China, State Administration of Financial Supervision (2024). Notice on adjusting and improving policies related to national student loans (Caijiao [2024] No. 188). ; Ministry of Finance and other five departments (2019). Measures for the Management of Student Financial Aid Funds (Finance Science and Education [2019] No. 19, Article 5; Years of financial aid for enlistment: "If you have completed the specified number of years of study before joining the army, it will be the number of years for tuition compensation or national student loan reimbursement; if you continue to complete the specified remaining number of years of study after retiring and returning to school, it will be the number of years of tuition exemption." For graduates, "the number of years of tuition compensation or national student loan reimbursement shall be calculated according to the corresponding academic system stipulated by the state"). ; Standing Committee of the National People's Congress (2020). Law on the Protection of Veterans (Articles 34, 35). (published by the Ministry of National Defense); Ministry of Education of China General Office (2025). Notice on the enrollment plan for the special master’s degree program for retired college students and soldiers in 2026 (Teaching Hall [2025] No. 8). ; Ministry of Veterans Affairs (2022). Retired Soldiers Education and Training Policy Article 23: "Starting from the enrollment in 2022, higher vocational (junior college) graduates and current students (including college freshmen) who are recruited into the army and who have completed higher vocational (junior college) studies after retirement can apply for junior college promotion and are exempted from taking the cultural exams" (according to the Teaching Office [2021] No. 8). ; Ministry of Education of China (2026). 2027 National Postgraduate Admissions Management Regulations (Teaching [2026] No. 2, Articles 22, 24, and 25), published on the Research and Recruitment Network. ; Ministry of Education of China (2024). 2025 National Postgraduate Admissions Management Regulations (Teaching [2024] No. 4, Article 22). \n\n- Notes: Two additional pathways exist. First, veterans with an associate degree may be exempted from entrance exams for bachelor’s programs; selection is based on vocational assessments. This policy has been active since 2022. Second, all eligible applicants receive a 10-point bonus on their postgraduate entrance exam scores, though this benefit cannot be combined with admission under the special program. Those with meritorious service may be exempted from exams entirely. The list of participating universities changes yearly; in 2025, 523 institutions are included. Tuition limits have been adjusted twice: from 8,000/12,000 RMB in 2019 to 16,000/20,000 RMB in late 2023, and finally to 20,000/25,000 RMB in late 2024. Older documents from 2022 must not be used as a reference.\nEvidence A. Two additional pathways exist. First, veterans with an associate degree may be exempted from entrance exams for bachelor’s programs; selection is based on vocational assessments. This policy has been active since 2022. Second, all eligible applicants receive a 10-point bonus on their postgraduate entrance exam scores, though this benefit cannot be combined with admission under the special program. Those with meritorious service may be exempted from exams entirely. The list of participating universities changes yearly; in 2025, 523 institutions are included. Tuition limits have been adjusted twice: from 8,000/12,000 RMB in 2019 to 16,000/20,000 RMB in late 2023, and finally to 20,000/25,000 RMB in late 2024. Older documents from 2022 must not be used as a reference.\nPossible trade-off: The source summarizes the return this way: “Undergraduate, graduate, and incoming freshmen who enlist receive tuition coverage from the state for the duration of their studies. The maximum annual amount is 20,000 RMB for undergraduates and 25,000 RMB for graduate students. Only the actual tuition paid is reimbursed. Student status is preserved for two years. Additionally, there is a dedicated postgraduate admission program exclusively for discharged college veterans.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 财政部、教育部、中国人民银行、金融监管总局 (2024). 关于调整完善国家助学贷款有关政策的通知（财教〔2024〕188 号）.: https://www.gov.cn/zhengce/zhengceku/202411/content_6984812.htm\n财政部等五部门 (2019). 学生资助资金管理办法（财科教〔2019〕19 号，第五条\n入伍资助年限：「入伍前已完成规定的修业年限，即为学费补偿或国家助学贷款代偿的年限\n退役复学后接续完成规定的剩余修业年限，即为学费减免的年限」，毕业生「学费补偿或国家助学贷款代偿的年限，分别按照国家规定的相应学制计算」）.: http://www.gov.cn/gongbao/content/2019/content_5421553.htm\n全国人大常委会 (2020). 退役军人保障法（第三十四、三十五条）.: http://www.mod.gov.cn/gfbw/fgwx/flfg/16048597.html\n教育部办公厅 (2025). 关于做好 2026 年退役大学生士兵专项硕士研究生招生计划招生工作的通知（教学厅〔2025〕8 号）.: http://www.moe.gov.cn/srcsite/A15/moe_778/s3261/202512/t20251211_1423174.html\n退役军人事务部 (2022). 退役士兵教育培训政策 23 条：「从2022年招生起，高职（专科）毕业生及在校生（含高校新生）应征入伍，退役后完成高职（专科）学业的，申请专升本，免于参加文化课考试」（依据教学厅〔2021〕8 号）.: https://www.mva.gov.cn/sy/xx/bnxx/202201/t20220107_55052.html\n教育部 (2026). 2027 年全国硕士研究生招生工作管理规定（教学〔2026〕2 号，第二十二、二十四、二十五条），研招网刊登.: https://yz.chsi.com.cn/kyzx/jybzc/202609/20260924/2293971511.html\n教育部 (2024). 2025 年全国硕士研究生招生工作管理规定（教学〔2024〕4 号，第二十二条）.: https://www.gov.cn/zhengce/zhengceku/202410/content_6978684.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 31-005 · Only six scenarios allow the government to assign jobs after discharge; those opting for self-employment must register within 30 days ### 5. Only six scenarios allow the government to assign jobs after discharge; those opting for self-employment must register within 30 days\n\n- Cost: No cost involved. Simply bring your discharge certificate and visit the local Civil Affairs Bureau for veterans.\n- In plain terms: The notion that “the military guarantees job placement” no longer applies broadly. Currently, only six specific scenarios qualify for government job assignments. Most conscripts who serve two years do not fall into these categories. Those not eligible for government placement are considered self-employed, and they must register within 30 days of discharge. Failing to do so without valid reasons means they forfeit any entitlement to government assistance.\n- Benefit: Article 25 of the Regulations on Placement of Veterans specifies six circumstances under which local governments must assign jobs. These include: (1) non-commissioned officers with at least 12 years of service; (2) personnel awarded medals or honorary titles during service; (3) those receiving third-class combat merits or higher; (4) individuals receiving first-class commendations; (5) those disabled at levels 5–8 due to combat; and (6) children of martyrs. The same regulations state that local governments must complete job placement within six months of receiving discharged personnel. Employers must sign medium- or long-term contracts lasting at least three years; for non-commissioned officers with ten-plus years of service, employers must offer open-ended contracts. During the placement period, veterans receive monthly living allowances equal to the local minimum wage. If placement fails due to reasons unrelated to the veteran, they receive 80% of the average wage of comparable workers until employment is secured. Exceptions include individuals expelled from the Communist Party of China or convicted of crimes. Article 51 clarifies that self-employed veterans must register within 30 days of discharge; otherwise, they lose eligibility for government support. (Nationwide, effective 1 September 2024.)\n- Evidence grade: A\n- Sources: State Council of China, Central Military Commission (2024). Regulations on the Placement of Veterans (State Council of China, Central Military Commission Order No. 787, promulgated on July 29, 2024, effective on September 1; Articles 25, 31, 32, 35, 51, 75). ; Standing Committee of the National People's Congress (2020). Law on the Protection of Veterans (Articles 13, 14, and 15). (Published by the Ministry of National Defense)\n- Notes: This regulation took effect on the same date that the 2011 Regulations on Placement of Retired Soldiers (Decree No. 608 issued by the State Council and Central Military Commission) was repealed. Many online guides still reference the outdated version, which stipulated that veterans must have earned second-class combat merits or higher in peacetime or third-class merits or higher in wartime to qualify. The 30-day registration rule applies solely to self-employed veterans; others must register “within the prescribed timeframe.” Upon registration, veterans receive a preferential treatment certificate, which serves as a prerequisite for subsequent benefits such as pensions, employment support, and educational grants.\nEvidence A. This regulation took effect on the same date that the 2011 Regulations on Placement of Retired Soldiers (Decree No. 608 issued by the State Council and Central Military Commission) was repealed. Many online guides still reference the outdated version, which stipulated that veterans must have earned second-class combat merits or higher in peacetime or third-class merits or higher in wartime to qualify. The 30-day registration rule applies solely to self-employed veterans; others must register “within the prescribed timeframe.” Upon registration, veterans receive a preferential treatment certificate, which serves as a prerequisite for subsequent benefits such as pensions, employment support, and educational grants.\nPossible trade-off: The source summarizes the return this way: “The notion that “the military guarantees job placement” no longer applies broadly. Currently, only six specific scenarios qualify for government job assignments. Most conscripts who serve two years do not fall into these categories. Those not eligible for government placement are considered self-employed, and they must register within 30 days of discharge. Failing to do so without valid reasons means they forfeit any entitlement to government assistance.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院、中央军委 (2024). 退役军人安置条例（国务院、中央军委令第 787 号，2024 年 7 月 29 日公布、9 月 1 日施行\n第二十五、三十一、三十二、三十五、五十一、七十五条）.: https://www.gov.cn/gongbao/2024/issue_11526/202408/content_6969192.html\n全国人大常委会 (2020). 退役军人保障法（第十三、十四、十五条）.: http://www.mod.gov.cn/gfbw/fgwx/flfg/16048597.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 31-006 · Three key financial aspects after discharge: one-time separation pay, military service counting toward work seniority, and tax deductions for self-employed veterans ### 6. Three key financial aspects after discharge: one-time separation pay, military service counting toward work seniority, and tax deductions for self-employed veterans\n\n\n- Cost: There are no direct costs involved. Upon discharge, the military transfers your social insurance records and payments to you, and you then register these with the local social insurance office.\n\n- In plain terms: After leaving the military, three main financial factors matter. First, there is a one-time separation payment for veterans who choose to work independently; the amount depends on how many years you served, with additional bonuses for those who earned commendations. Second, your military service years count toward your overall work seniority, allowing them to be combined with any pre- or post-discharge work history for social insurance purposes. Third, if you start your own business, you may qualify for tax deductions of up to 20,000 yuan per year for three years.\n\n- Benefit: The first benefit is outlined in the Regulations on the Resettlement of Veterans: “Veterans who choose to work independently receive a one-time separation payment based on their years of service.” This payment is funded by the central government, with specific amounts determined by relevant authorities and adjusted periodically. Additional bonuses are provided in five tiers: 25% for recipients of medals or honorary titles, 20% for those with first-class combat achievements or first-level commendations, 15% for second-class combat achievements or first-level commendations, 10% for third-class combat achievements or second-level commendations, and 5% for fourth-class combat achievements or third-level commendations. The regulations also state that veterans who do not find employment immediately may claim unemployment benefits, with their military service years counted toward insurance contributions, except for those placed in retirement or supported through other programs. The second benefit comes from the Veterans Protection Law: “Military service years are counted toward overall work seniority, which is then combined with any subsequent work history.” This seniority is also factored into pension, medical, and unemployment insurance calculations, and veterans’ service is recognized as equivalent to grassroots work experience under the Military Insurance Law. Finally, a 2023 joint announcement by the Ministry of Finance, State Taxation Administration, and Veterans Affairs Ministry allows self-employed veterans to deduct up to 20,000 yuan per year from their taxes for three years, with a possible 20% increase; this amount is subtracted from the total tax owed rather than provided as a cash payment. Employers hiring veterans may also receive a deduction of up to 6,000 yuan per employee per year, with a 50% increase possible. These provisions are effective from January 1, 2023, through December 31, 2027. It is important to note that this tax benefit is separate from any local “one-time economic subsidies” provided by individual regions, which are determined independently and may vary widely.\n\n- Evidence grade: A\n- Sources: State Council of China, Central Military Commission (2024). Regulations on the Placement of Veterans (State Council of China, Central Military Commission Order No. 787, Articles 21, 22, 74, 81, 85). ; Ministry of Veterans Affairs (2020). Ten questions about one-time retirement benefits (reprinted from "China Veterans" Issue 10, 2020): "Basic standards. Soldiers will be awarded 4,500 yuan for each year of active service." "Retirement payment standards will be adjusted in due course". ; Guizhou Provincial Department of Veterans Affairs (2024). One-time additional pension payment, important changes! : "The current standard is: Soldiers will receive 4,500 yuan for each year of active service." ; Muping District People's Government of Yantai City (2025). The reply quoted "Notice of Yantai Municipal Veterans Affairs Bureau and Yantai Municipal Finance Bureau on Adjusting the One-time Economic Subsidy Standard for Self-Employed Retired Soldiers": "A subsidy of 6,000 yuan for each year of service for retired soldiers who retire from active service in 2024". ; National People's Congress Standing Committee (2020). Veterans' Insurance Law (Articles 42, 44, 50). (published by the Ministry of National Defense); National People's Congress Standing Committee (2012). Military Personnel Insurance Law (Articles 16, 23). (National Laws and Regulations Database); Ministry of Finance, State Administration of Taxation, and Ministry of Veterans Affairs (2023). Announcement on tax policies to further support the entrepreneurship and employment of self-employed retired soldiers (No. 14, 2023). \n\n- Notes: The regulations specify that exact payment amounts will be set by relevant authorities, though an official figure of 4,500 yuan per service year was cited in a 2020 Ministry of Veterans Affairs statement that also noted future adjustments. This figure no longer aligns with current regulations, which must be followed instead. As of August 2024, Guizhou Province’s Veterans Affairs Department continues to reference the 4,500 yuan figure, though no official nationwide standard has been published. Additionally, families of conscripts receive a separate preferential allowance during service, the amount of which is determined locally with some central funding support. The tax deduction described applies only to eligible self-employed veterans and may not be fully utilized if their actual tax liability is lower. A newer regulation effective August 1, 2026, further expands benefits by recognizing professional certifications earned during service as valid nationwide. 〔36〕\nEvidence A. The regulations specify that exact payment amounts will be set by relevant authorities, though an official figure of 4,500 yuan per service year was cited in a 2020 Ministry of Veterans Affairs statement that also noted future adjustments. This figure no longer aligns with current regulations, which must be followed instead. As of August 2024, Guizhou Province’s Veterans Affairs Department continues to reference the 4,500 yuan figure, though no official nationwide standard has been published. Additionally, families of conscripts receive a separate preferential allowance during service, the amount of which is determined locally with some central funding support. The tax deduction described applies only to eligible self-employed veterans and may not be fully utilized if their actual tax liability is lower. A newer regulation effective August 1, 2026, further expands benefits by recognizing professional certifications earned during service as valid nationwide. 〔36〕\nPossible trade-off: The source summarizes the return this way: “After leaving the military, three main financial factors matter. First, there is a one-time separation payment for veterans who choose to work independently; the amount depends on how many years you served, with additional bonuses for those who earned commendations. Second, your military service years count toward your overall work seniority, allowing them to be combined with any pre- or post-discharge work history for social insurance purposes. Third, if you start your own business, you may qualify for tax deductions of up to 20,000 yuan per year for three years.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院、中央军委 (2024). 退役军人安置条例（国务院、中央军委令第 787 号，第二十一、二十二、七十四、八十一、八十五条）.: https://www.gov.cn/gongbao/2024/issue_11526/202408/content_6969192.html\n退役军人事务部 (2020). 关于一次性退役金的十个问题（转载《中国退役军人》2020 年第 10 期）：「基本标准。士兵服现役每满一年，发给4500元」「退役金标准适时调整」.: https://www.mva.gov.cn/sy/zzxc/202011/t20201113_43153.html\n贵州省退役军人事务厅 (2024). 一次性退役金增发，重要变化！：「现在执行的标准是：士兵服现役每满一年，发给4500元」.: http://tyjrswt.guizhou.gov.cn/zfxxgk/fdzdgknr/zdlyxx_5621158/tyaz_5621161/202408/t20240809_85367194.html\n烟台市牟平区人民政府 (2025). 答复中引《烟台市退役军人事务局、烟台市财政局关于调整自主就业退役士兵一次性经济补助标准的通知》：「2024年退出现役的每服役一年补助6000元」.: https://www.muping.gov.cn/art/2025/11/10/art_105032_2960250.html\n全国人大常委会 (2020). 退役军人保障法（第四十二、四十四、五十条）.: http://www.mod.gov.cn/gfbw/fgwx/flfg/16048597.html\n全国人大常委会 (2012). 军人保险法（第十六、二十三条）.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf73e160645\n财政部、税务总局、退役军人事务部 (2023). 关于进一步扶持自主就业退役士兵创业就业有关税收政策的公告（2023 年第 14 号）.: https://www.gov.cn/zhengce/zhengceku/202308/content_6896456.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 31-007 · There’s more than just civil service exams to get into the government system: serving two years in grassroots programs qualifies you for a special recruitment quota of 10% each year. ### 7. There’s more than just civil service exams to get into the government system: serving two years in grassroots programs qualifies you for a special recruitment quota of 10% each year.\n\n\n- Cost: There’s no upfront cost. The trade‑off is spending two years working at a grassroots level in a township. During those two years you receive a government stipend rather than a market‑rate salary, and you must be prepared to endure that period.\n\n- In plain terms: Getting into the government system isn’t limited to taking civil service exams. After completing two years of satisfactory service in programs such as “Three Supports and One Assistance,” you become eligible for a special recruitment pool that accounts for roughly 10% of each year’s civil service openings. Those who take the postgraduate entrance exam within three years also get an extra 10 points added to their total score. The catch is that you’ll be paid only a government stipend during those two years.\n\n- Benefit: The fourth round of the “Three Supports and One Assistance” program states that the service term is two years. It also specifies that each province must reserve about 10% of its civil service recruitment slots for participants in this and similar grassroots programs. Additionally, local governments are required to set aside a certain number of positions in county‑ and township‑level public institutions for those who have completed the program and passed the evaluation; once hired, they are exempt from a probationary period. This means these spots are open only to former participants, not to outsiders. The same notice adds that anyone who finishes the program and meets the criteria can receive a 10‑point boost on their postgraduate exam score and be given priority admission under equal conditions. Graduates from vocational colleges who meet the requirements may also be admitted to undergraduate programs without taking further exams. Moreover, those without prior work experience who complete the program can enjoy the same rights as fresh graduates for two years in terms of civil service and corporate hiring, entrepreneurship, household registration, and further education; their service time counts as work seniority, with the start date being the day they reported to the grassroots post. Financial support from the central government is 30,000 yuan per person per year for western regions, 24,000 yuan for central regions, and 12,000 yuan for eastern regions. A joint directive from the General Offices of the CPC Central Committee and the State Council states that such individuals may enjoy the same treatment as fresh graduates for two years after completing the program, and that most senior posts in central government agencies must be filled by candidates with at least two years of grassroots experience. Another pathway is the Western China Program, jointly organized by the Central Committee of the Communist Youth League, the Ministry of Education, the Ministry of Finance, and the Ministry of Human Resources and Social Security; it recruits recent university graduates and postgraduate students to provide volunteer services in western grassroots areas for one to three years.\n\n- Evidence grade: A\n- Sources: Organization Department of the Central Committee of the Communist Party of China, Ministry of Human Resources and Social Security of China and ten other departments (2021). Notice on the implementation of the fourth round of the "Three Supports and One Support" plan for college graduates (Ministry of Human Resources and Social Security of China [2021] No. 32, Articles 7, 8, 9, 11, 12, and 13). ; General Office of the Central Committee of the Communist Party of China, General Office of the State Council of China (2017). Opinions on further guiding and encouraging college graduates to work at the grassroots level (Articles 5, 16, and 18). ; National College Student Volunteer Service Western Plan Project Management Office (2026). 2026-2027 College Student Volunteer Service Western Plan Recruitment Agreement. \n\n- Notes: The fourth round of the “Three Supports and One Assistance” program covers the years 2021‑2025. No fifth‑round documents or 2026 notices have been found yet, so be sure to check the latest recruitment announcements before applying. In 2025 the central government funded the recruitment of 34,430 participants. The full implementation plan for the Western China Program is not publicly available, and the relevant policy page on its official site cannot be accessed. Benefits for graduates of that program are governed by the same CPC‑State Council directive applicable to all grassroots programs. Keep in mind that you must actually serve the full two years under a government stipend; don’t focus solely on the subsequent special recruitment opportunities.\nEvidence A. The fourth round of the “Three Supports and One Assistance” program covers the years 2021‑2025. No fifth‑round documents or 2026 notices have been found yet, so be sure to check the latest recruitment announcements before applying. In 2025 the central government funded the recruitment of 34,430 participants. The full implementation plan for the Western China Program is not publicly available, and the relevant policy page on its official site cannot be accessed. Benefits for graduates of that program are governed by the same CPC‑State Council directive applicable to all grassroots programs. Keep in mind that you must actually serve the full two years under a government stipend; don’t focus solely on the subsequent special recruitment opportunities.\nPossible trade-off: The source summarizes the return this way: “Getting into the government system isn’t limited to taking civil service exams. After completing two years of satisfactory service in programs such as “Three Supports and One Assistance,” you become eligible for a special recruitment pool that accounts for roughly 10% of each year’s civil service openings. Those who take the postgraduate entrance exam within three years also get an extra 10 points added to their total score. The catch is that you’ll be paid only a government stipend during those two years.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中共中央组织部、人力资源社会保障部等十部门 (2021). 关于实施第四轮高校毕业生「三支一扶」计划的通知（人社部发〔2021〕32 号，第七、八、九、十一、十二、十三条）.: https://www.gov.cn/zhengce/zhengceku/2021-06/04/content_5615404.htm\n中共中央办公厅、国务院办公厅 (2017). 关于进一步引导和鼓励高校毕业生到基层工作的意见（第五、十六、十八条）.: http://www.gov.cn/gongbao/content/2017/content_5171278.htm\n全国大学生志愿服务西部计划项目管理办公室 (2026). 2026—2027 年度大学生志愿服务西部计划招募协议书.: http://xibu.youth.cn/tzgg/202604/t20260423_16623558.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 31-008 · Teachers in the Special Post Program who complete three years of service, pass evaluations, and wish to stay should be promptly added to the official teaching staff ### 8. Teachers in the Special Post Program who complete three years of service, pass evaluations, and wish to stay should be promptly added to the official teaching staff\n\n\n- Cost: There is no monetary cost. The price to pay is three years of teaching in rural compulsory education schools; applicants must also obtain a teaching certificate beforehand. The real challenge lies in staying committed throughout those three years.\n\n- In plain terms: The Special Post Program is one of the few pathways explicitly stating that eligible participants can be added to the official teaching roster after completing their service term. Requirements include a bachelor’s degree or higher, preferably in a teacher-training field, age not exceeding 30, and possession of the required teaching certificate. During those three years, compensation matches that of regular teachers employed by local public schools. Once the term ends, those who meet evaluation standards and wish to remain are supposed to be promptly added to the official staff list.\n\n- Benefit: The 2024 notice regarding the Special Post Program outlines hiring criteria: applicants must hold a bachelor’s degree or higher, preferably from a teacher-training background; for elementary schools, graduates from teacher-training colleges may also qualify. Age limit remains 30. A valid teaching certificate is mandatory. The notice further states that volunteers who participated in the “Western China Volunteer Program” or have prior teaching experience, as well as teacher-training graduates with at least six months of teaching internships, receive preferential treatment under equal conditions. Eligible veterans may also be considered for teaching roles in primary and secondary schools, with age limits adjusted based on their years of service. Compensation and official employment terms are defined accordingly: starting January 1, 2024, central government subsidies for Special Post teachers rose from 35,200 yuan per year in central regions to 38,800 yuan, and from 38,200 yuan in western regions to 41,800 yuan. These teachers are entitled to identical pay, professional title evaluations, awards, and annual assessments as regular teachers employed by local public schools. Upon successful completion of three years of service and passing evaluations, they must be promptly added to the official staff list, with all personnel and salary records transferred accordingly; their years of service and teaching experience are counted continuously, and no probationary period applies nationwide.\n\n- Evidence grade: A\n- Sources: General Office of Ministry of Education of China, General Office of the Ministry of Finance (2024). Notice on the implementation of the plan for special posts for school teachers in rural compulsory education in 2024 (Teacher Office [2024] No. 1). \n\n- Notes: The benefit level is classified as “high” because securing official employment after completing the program represents a long-term career gain far exceeding any monetary value. The most recent publicly available document is the 2024 notice; policies for 2025 and 2026 have not yet been published. Exact postings, subsidy amounts, and age limits are determined by each province’s implementation plan within the central framework. Obtaining a teaching certificate beforehand is mandatory; it serves as a prerequisite for entry, not something that can be obtained after employment begins.\nEvidence A. The benefit level is classified as “high” because securing official employment after completing the program represents a long-term career gain far exceeding any monetary value. The most recent publicly available document is the 2024 notice; policies for 2025 and 2026 have not yet been published. Exact postings, subsidy amounts, and age limits are determined by each province’s implementation plan within the central framework. Obtaining a teaching certificate beforehand is mandatory; it serves as a prerequisite for entry, not something that can be obtained after employment begins.\nPossible trade-off: The source summarizes the return this way: “The Special Post Program is one of the few pathways explicitly stating that eligible participants can be added to the official teaching roster after completing their service term. Requirements include a bachelor’s degree or higher, preferably in a teacher-training field, age not exceeding 30, and possession of the required teaching certificate. During those three years, compensation matches that of regular teachers employed by local public schools. Once the term ends, those who meet evaluation standards and wish to remain are supposed to be promptly added to the official staff list.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 教育部办公厅、财政部办公厅 (2024). 关于做好 2024 年农村义务教育阶段学校教师特设岗位计划实施工作的通知（教师厅〔2024〕1 号）.: https://www.gov.cn/zhengce/zhengceku/202405/content_6950803.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 31-009 · Firefighters and civilian personnel in the military represent two additional pathways for public recruitment, with lower entry requirements than civil service exams. ### 9. Firefighters and civilian personnel in the military represent two additional pathways for public recruitment, with lower entry requirements than civil service exams. \n\n- Cost: There is no monetary cost. The process from application to hiring involves medical exams, political background checks, physical fitness tests, psychological evaluations, and interviews, taking several months in total. The difficulty lies in the successive screening stages that eliminate candidates one by one. \n- In plain terms: Neither pathway imposes the “minimum associate degree or higher” requirement. Firefighter recruitment targets individuals aged 18–22 with at least a high school education; those with an associate degree or higher, as well as veterans, may apply up to age 24. Military civilian positions require applicants to be at least 18 years old, with entry-level roles allowing candidates up to 35 years of age. The common barrier is the rigorous political background checks and medical evaluations. \n- Benefit: For firefighters, refer to the *Measures for Recruiting Firefighters into the National Comprehensive Fire and Rescue Force*. Article 5 stipulates that applicants must be aged 18–22 and hold at least a high school diploma. Article 6 further allows candidates with an associate degree or higher, veterans, or experienced firefighters to apply up to age 24; exceptionally talented specialists may be admitted up to age 28 with approval from the Ministry of Emergency Management. Article 7 specifies that recruitment occurs primarily among local residents, though candidates from other provinces may also be considered. Article 9 outlines the full procedure: publicity, registration, eligibility checks, medical exams, political screening, physical and psychological tests, interviews, public announcements, and final hiring. Regarding military civilian roles, the *Regulations on Civilian Personnel in the Chinese People’s Liberation Army* states in Article 18 that recruitment combines open examinations, direct hiring, and targeted recruitment efforts. Article 9 lists basic criteria: applicants must be at least 18 years old, meet political standards, and possess required education, expertise, and competence. Article 19 sets the maximum age limit at 35 for entry-level positions. Additionally, Article 20 emphasizes giving priority to veterans in civilian roles nationwide. \n- Evidence grade: A \n- Sources: Ministry of Human Resources and Social Security of China, Ministry of Emergency Management of China (2021). Recruitment Methods for Firefighters in the National Comprehensive Fire Rescue Team (Ministry of Human Resources and Social Security of China [2021] No. 58, Articles 5, 6, 7, and 9). ; State Council of China, Central Military Commission (2022). Regulations on Civilian Personnel of the Chinese People's Liberation Army (Second Revision, State Council of China, Central Military Commission Order No. 757, effective January 1, 2023; 9th, 18th, 19th, Article 20). (National Laws and Regulations Database)\n- Notes: Effective August 1, 2026, the *Regulations on Promoting Employment and Entrepreneurship for Veterans* introduces two key provisions: first, a designated quota for recruiting veterans into firefighter roles; second, preferential treatment for veterans when hiring police auxiliary personnel. These pathways’ exact annual quotas, specific roles, and eligibility criteria are defined in yearly announcements; this guide outlines only the unchanging baseline requirements. Firefighter roles constitute a disciplined service rather than ordinary employment, so prospective candidates must carefully weigh associated occupational risks beforehand.\nEvidence A. Effective August 1, 2026, the *Regulations on Promoting Employment and Entrepreneurship for Veterans* introduces two key provisions: first, a designated quota for recruiting veterans into firefighter roles; second, preferential treatment for veterans when hiring police auxiliary personnel. These pathways’ exact annual quotas, specific roles, and eligibility criteria are defined in yearly announcements; this guide outlines only the unchanging baseline requirements. Firefighter roles constitute a disciplined service rather than ordinary employment, so prospective candidates must carefully weigh associated occupational risks beforehand.\nPossible trade-off: The source summarizes the return this way: “Neither pathway imposes the “minimum associate degree or higher” requirement. Firefighter recruitment targets individuals aged 18–22 with at least a high school education; those with an associate degree or higher, as well as veterans, may apply up to age 24. Military civilian positions require applicants to be at least 18 years old, with entry-level roles allowing candidates up to 35 years of age. The common barrier is the rigorous political background checks and medical evaluations.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 人力资源社会保障部、应急管理部 (2021). 国家综合性消防救援队伍消防员招录办法（人社部发〔2021〕58 号，第五、六、七、九条）.: https://www.gov.cn/zhengce/zhengceku/2021-08/27/content_5633684.htm\n国务院、中央军委 (2022). 中国人民解放军文职人员条例（第二次修订，国务院、中央军委令第 757 号，2023 年 1 月 1 日施行\n第九、十八、十九、二十条）.: https://flk.npc.gov.cn/detail?id=ff808181857bca5e01859ee5a6c06d62\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 31-010 · Education is not a one-time deal: self-study exams have no age or prior education limits; both adult college entrance exams and open universities offer pathways to further education. ### 10. Education is not a one-time deal: self-study exams have no age or prior education limits; both adult college entrance exams and open universities offer pathways to further education.\n\n- Cost: Registration and textbook fees amount to only a few hundred yuan per year. The trade-off is the need for long-term self-study or part-time classes; for those pursuing a bachelor’s degree while still working, the minimum study period is two and a half years, which requires consistent dedication over time.\n- In plain terms: If you missed out on higher education at age 18, there are three legitimate options available: self-study exams, adult college entrance exams, and open universities. Self-study exams impose no age restrictions or limits on prior educational attainment, though full-time students are ineligible to apply. Adult college entrance exams require applicants to hold a high school diploma or equivalent. All three routes take time, but none depend on how well you performed academically at age 18.\n- Benefit: The Regulations on Self-Study Examinations for Higher Education explicitly state in Article 3: “All citizens of the People’s Republic of China, regardless of gender, age, ethnicity, race, or prior educational background, may participate in self-study examinations for higher education in accordance with these regulations.” Article 20 adds that full-time students at all levels of education are barred from taking these exams. Article 25 outlines three requirements for earning a diploma: successfully completing all required courses, finishing a graduation thesis or practical assignment, and meeting criteria for moral conduct. Once these conditions are met, a diploma is granted. It further notes that “diplomas awarded for associate or bachelor’s degrees are recognized by the state.” Article 32 guarantees that non-working graduates receive the same salary treatment as peers from regular higher education institutions. Article 21 of the Higher Education Law also affirms that self-study examinations are a state-recognized pathway to higher education, with successful candidates receiving corresponding academic credentials. The 2025 National Enrollment Rules for Adult Higher Education state that eligible applicants must be “working professionals and other members of society who are not currently enrolled in any nationally recognized high or secondary schools.” Those applying for undergraduate or associate programs must hold a high school diploma or equivalent, while applicants for bachelor’s degrees must already hold an associate diploma, bachelor’s certificate, or higher. Full-time study requires a minimum of four years for undergraduates and two years for associate or bachelor’s degree candidates; part-time study demands five years for undergraduates and two and a half years for the other two pathways. Full-time study means leaving one’s job to attend classes full-time, while part-time study allows individuals to continue working while pursuing their degree. The Ministry of Education’s guidelines on open universities specify that registration is open to all; upon completing required coursework and earning sufficient credits, students receive course certificates, and those meeting all academic and conduct criteria earn academic or non-academic credentials, with degrees awarded where applicable (nationwide).\n- Evidence grade: A\n- Sources: State Council of China (1988, revised in 2014). Interim Regulations on Higher Education Self-study Examinations (Articles 3, 20, 25, and 32). (National Laws and Regulations Database); National People's Congress Standing Committee (2018). Higher Education Law (Article 21). (National Laws and Regulations Database); Ministry of Education of China (2025). Notice on the National Adult College Enrollment Work in 2025 (Teaching Department [2025] 6 No.) and the attachment "2025 National Adult College Enrollment Measures". ; Ministry of Education of China (2016). Opinions on Running Open Universities (Jiaozhengcheng [2016] No. 2). ; Ministry of Education of China (2007). Notice on further improving the management of various types of enrollment in colleges and universities (Jiaofa [2007] No. 13): "The enrollment plan for general junior college to bachelor's degree shall be arranged according to a proportion of no more than 5% of the general vocational (junior college) graduates of that year." ; China Government Network (2020). This year, 189,000 master’s students will be enrolled, and 322,000 will be promoted from junior college to bachelor’s degree—employment support for graduates, Ministry of Education of China Deputy Minister Weng Tiehui: "Expand the scale of junior college to bachelor's degree in general colleges and universities, and strive to increase the number of 322,000 people year-on-year". ; Fujian Provincial Education Examination Agency (2026). When forwarding, it is quoted as "Ministry of Education of China's Higher Education Student Affairs Department's "Notice on the Enrollment of the 2026 Junior College to Bachelor's Degree Examination in General Colleges and Universities" (Teaching Secretary Letter [2025] No. 53) ". \n- Notes: There is also a separate pathway called “regular bachelor’s degree programs for associate graduates,” governed by a 2007 Ministry of Education notice that originally capped enrollment at 5% of that year’s associate graduates. Starting in 2020, this cap was lifted, with enrollment rising by 322,000 students that year. Annual enrollment details are set by internal ministry directives, such as Document No. 53 (2025) issued by the Department of Higher Education; these documents are not publicly released, only referenced in provincial-level notices. Eligibility is determined by each province, typically limited to local associate graduates, so it is not detailed here. As of autumn 2025, higher education for adults is no longer referred to as “correspondence” or “part-time” study, with “part-time” now the official term. This form of education is distinct from skill-based training, which is covered in Section 23. Be cautious of any “quick certification” schemes or unaccredited credentials advertised as equivalent to official diplomas; these are also addressed in Section 23, Item 8.\nEvidence A. There is also a separate pathway called “regular bachelor’s degree programs for associate graduates,” governed by a 2007 Ministry of Education notice that originally capped enrollment at 5% of that year’s associate graduates. Starting in 2020, this cap was lifted, with enrollment rising by 322,000 students that year. Annual enrollment details are set by internal ministry directives, such as Document No. 53 (2025) issued by the Department of Higher Education; these documents are not publicly released, only referenced in provincial-level notices. Eligibility is determined by each province, typically limited to local associate graduates, so it is not detailed here. As of autumn 2025, higher education for adults is no longer referred to as “correspondence” or “part-time” study, with “part-time” now the official term. This form of education is distinct from skill-based training, which is covered in Section 23. Be cautious of any “quick certification” schemes or unaccredited credentials advertised as equivalent to official diplomas; these are also addressed in Section 23, Item 8.\nPossible trade-off: The source summarizes the return this way: “If you missed out on higher education at age 18, there are three legitimate options available: self-study exams, adult college entrance exams, and open universities. Self-study exams impose no age restrictions or limits on prior educational attainment, though full-time students are ineligible to apply. Adult college entrance exams require applicants to hold a high school diploma or equivalent. All three routes take time, but none depend on how well you performed academically at age 18.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (1988, 2014 修订). 高等教育自学考试暂行条例（第三、二十、二十五、三十二条）.: https://flk.npc.gov.cn/detail?id=ff8080816f3cbb3c016f415d64e5236d\n全国人大常委会 (2018). 高等教育法（第二十一条）.: https://flk.npc.gov.cn/detail?id=ff8080816f135f46016f20df64ec16c5\n教育部办公厅 (2025). 关于做好 2025 年全国成人高校招生工作的通知（教学厅〔2025〕6 号）及附件《2025 年全国成人高校招生办法》.: https://www.gov.cn/zhengce/zhengceku/202509/content_7040877.htm\n教育部 (2016). 关于办好开放大学的意见（教职成〔2016〕2 号）.: http://www.gov.cn/gongbao/content/2016/content_5067956.htm\n教育部 (2007). 关于进一步做好高等学校各类招生管理工作的通知（教发〔2007〕13 号）：「普通专升本招生计划按不超过当年应届普通高职（专科）毕业生5%的比例安排」.: http://www.moe.gov.cn/s78/A03/s7050/201006/t20100607_88782.html\n中国政府网 (2020). 今年扩招硕士18.9万，专升本32.2万——毕业生就业帮扶发力，教育部副部长翁铁慧：「扩大普通高校专升本的规模，同比争取增加32.2万人」.: http://www.gov.cn/zhengce/2020-02/29/content_5484774.htm\n福建省教育考试院 (2026). 转发时引「教育部高校学生司《关于做好2026年普通高等学校专升本考试招生工作的通知》（教学司函〔2025〕53号）」.: https://www.eeafj.cn/gkzsb/20260310/14437.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 31-011 · Not joining a company means you must arrange your own social insurance: you’ll need to enroll in pension and medical plans at your place of work, as household registration restrictions have now been lifted. ### 11. Not joining a company means you must arrange your own social insurance: you’ll need to enroll in pension and medical plans at your place of work, as household registration restrictions have now been lifted.\n\n- Cost: You must pay the full amount for both pension and medical insurance yourself, calculated based on the local contribution base — often over a thousand yuan per month. The contribution base is simply the benchmark figure used to determine premiums. This is the most easily overlooked recurring expense on this path, and the difficulty lies in making those payments on time every month.\n- In plain terms: Not being employed by a company doesn’t mean you’re exempt from social insurance; it simply means no employer covers half of the cost. Official documents require all regions to lift household registration barriers so flexible workers can enroll in insurance at their place of work, with major metropolises gradually implementing this change. So don’t mistake “freedom” for “no need to worry about social insurance.” If you fail to pay on schedule, both your pension benefits and medical reimbursement rates will be calculated according to rules for interrupted coverage.\n- Benefit: These provisions stem from the “Guiding Opinions on Protecting the Labor Rights and Interests of Workers in New Forms of Employment.” It states: “All regions must lift household registration restrictions so flexible workers can enroll in basic pension and medical insurance at their place of work; for exceptionally large cities where full implementation isn’t immediately feasible, local authorities should create conditions for gradual rollout. Employers must be urged to enroll workers in social insurance per the law. Workers who don’t qualify for standard employee pension or medical plans should be guided to enroll in urban/rural resident programs to ensure full coverage. For those operating independently via platforms, rights and obligations are governed by civil law.” (National policy, effective 2021)\n- Evidence grade: A\n- Sources: Ministry of Human Resources and Social Security of China and eight other ministries (2021). Guidance on safeguarding the labor security rights and interests of workers in new employment forms (Ministry of Human Resources and Social Security of China [2021] No. 56, Article 2, Article 8). ; General Office of State Council of China (2020). Opinions on supporting multiple channels for flexible employment (Guobanfa [2020] No. 27). \n- Notes: The wording “lift restrictions” leaves room for exceptions in very large cities — it doesn’t mean household registration rules are completely abolished nationwide. Exact implementation details depend on the specific city where you intend to enroll. The benefit is rated “high” because interrupted coverage directly impacts long-term pension and medical benefits, which far outweigh the monthly costs. Yet those costs are real too: full self-payment often exceeds a thousand yuan per month. For information on how to restore interrupted coverage and accumulate years of service, see Section 7, Article 18 (“Interrupted Social Insurance Payments”). Additionally, selling agricultural or daily goods at government-designated locations/times, or offering services that legally require no license, doesn’t necessitate a business license per State Council Document No. 27 (2020).\nEvidence A. The wording “lift restrictions” leaves room for exceptions in very large cities — it doesn’t mean household registration rules are completely abolished nationwide. Exact implementation details depend on the specific city where you intend to enroll. The benefit is rated “high” because interrupted coverage directly impacts long-term pension and medical benefits, which far outweigh the monthly costs. Yet those costs are real too: full self-payment often exceeds a thousand yuan per month. For information on how to restore interrupted coverage and accumulate years of service, see Section 7, Article 18 (“Interrupted Social Insurance Payments”). Additionally, selling agricultural or daily goods at government-designated locations/times, or offering services that legally require no license, doesn’t necessitate a business license per State Council Document No. 27 (2020).\nPossible trade-off: The source summarizes the return this way: “Not being employed by a company doesn’t mean you’re exempt from social insurance; it simply means no employer covers half of the cost. Official documents require all regions to lift household registration barriers so flexible workers can enroll in insurance at their place of work, with major metropolises gradually implementing this change. So don’t mistake “freedom” for “no need to worry about social insurance.” If you fail to pay on schedule, both your pension benefits and medical reimbursement rates will be calculated according to rules for interrupted coverage.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 人力资源社会保障部等八部门 (2021). 关于维护新就业形态劳动者劳动保障权益的指导意见（人社部发〔2021〕56 号，第二、八条）.: https://www.gov.cn/zhengce/zhengceku/2021-07/23/content_5626761.htm\n国务院办公厅 (2020). 关于支持多渠道灵活就业的意见（国办发〔2020〕27 号）.: https://www.gov.cn/zhengce/zhengceku/2020-07/31/content_5531613.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 31-012 · Food delivery workers, ride‑hailing drivers, and local freight carriers all get occupational injury coverage paid for by the platform on a per‑order basis — at no cost to them. ### 12. Food delivery workers, ride‑hailing drivers, and local freight carriers all get occupational injury coverage paid for by the platform on a per‑order basis — at no cost to them.\n\n\n- Cost: Zero out‑of‑pocket expense; the platform bears the entire premium. Your only task is to verify whether the platform you use is part of the pilot program. Two easy ways to do this: check the “Occupational Injury Coverage” section in the app’s benefits page, or call your provincial Human Resources and Social Security Bureau to ask if the platform is enrolled.\n- In plain terms: Platforms must pay occupational injury insurance premiums for every order placed by delivery workers, ride‑hailing drivers, and local freight carriers — none of that cost falls on the workers themselves. This is still a pilot scheme, so before accepting any orders, confirm that both your province and your platform are included. Workers who already have a formal employment contract with a platform are covered under regular workers’ compensation, not this program.\n- Benefit: The coverage is governed by the “Interim Measures for Occupational Injury Insurance for Workers in New Forms of Employment.” Article 2 states: “Platform enterprises shall enroll in occupational injury insurance for new‑form workers as required by these measures… ensuring coverage for every order and every worker who registers via the platform and receives compensation for services such as ride‑hailing, delivery, and local freight.” Article 9 specifies premium rates during the trial phase: 0.01 yuan per order for ride‑hailing, 0.07 yuan and 0.25 yuan per order for delivery, and 0.18 yuan per order for local freight. Starting July 1 2025, the pilot expanded to ten additional provinces, and by 2026 it is slated to cover all 31 provinces and the Xinjiang Production and Construction Corps.\n- Evidence grade: A\n- Sources: Ministry of Human Resources and Social Security of China and nine other ministries (2025). Notice on Expanding the Pilot Program of Occupational Injury Protection for Personnel in New Employment Forms (Ministry of Human Resources and Social Security of China [2025] No. 24) and the attachment "Measures for Occupational Injury Protection for Personnel in New Employment Formations (Trial)" Article 2, 9. \n- Notes: This remains a pilot program, not a nationwide mandatory system. Before taking any orders, verify that your province and platform are part of it; otherwise you’ll need to purchase private insurance on your own. The “Guiding Opinions on Protecting Labor Rights of Workers in New Forms of Employment” also mandates that platforms pay wages no lower than the local minimum, pay on time and in full, and provide fair compensation on statutory holidays. The document’s reference number is HRSSB [2021] 56; it is cited in Rule 11 of this section regarding flexible-employment workers. In any dispute, follow these rules rather than settling privately with the platform. For medical insurance and pension contributions, flexible-employment workers must enroll separately — see Rule 11 of this section for details.\nEvidence A. This remains a pilot program, not a nationwide mandatory system. Before taking any orders, verify that your province and platform are part of it; otherwise you’ll need to purchase private insurance on your own. The “Guiding Opinions on Protecting Labor Rights of Workers in New Forms of Employment” also mandates that platforms pay wages no lower than the local minimum, pay on time and in full, and provide fair compensation on statutory holidays. The document’s reference number is HRSSB [2021] 56; it is cited in Rule 11 of this section regarding flexible-employment workers. In any dispute, follow these rules rather than settling privately with the platform. For medical insurance and pension contributions, flexible-employment workers must enroll separately — see Rule 11 of this section for details.\nPossible trade-off: The source summarizes the return this way: “Platforms must pay occupational injury insurance premiums for every order placed by delivery workers, ride‑hailing drivers, and local freight carriers — none of that cost falls on the workers themselves. This is still a pilot scheme, so before accepting any orders, confirm that both your province and your platform are included. Workers who already have a formal employment contract with a platform are covered under regular workers’ compensation, not this program.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 人力资源社会保障部等九部门 (2025). 关于扩大新就业形态人员职业伤害保障试点的通知（人社部发〔2025〕24 号）及附件《新就业形态人员职业伤害保障办法（试行）》第二、九条.: https://www.gov.cn/zhengce/zhengceku/202507/content_7031656.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 31-013 · Two pathways to secure a government job on the day you fill out college applications: government-funded teacher training and targeted medical student programs, at the cost of a six-year service commitment. ### 13. Two pathways to secure a government job on the day you fill out college applications: government-funded teacher training and targeted medical student programs, at the cost of a six-year service commitment.\n\n\n- Cost: Tuition and housing fees are waived, and you receive a living stipend. The trade-off is that for six years after graduation you cannot freely choose a career; breaking the contract requires you to repay all funds, pay a penalty, and accept a negative mark on your credit record. The difficulty lies in the fact that you cannot relocate during these six years.\n\n- In plain terms: Both programs involve the state covering your education costs upfront; in return, you must work at a designated location for six years after graduation. Government-funded teacher training is offered only at six universities directly under the Ministry of Education, with admission occurring in an early admission round. For targeted medical students, a tripartite agreement must be signed before receiving the admission letter. Violating the contract leads to repayment obligations, penalties, and a credit record impact. Carefully consider whether you can accept these six years of commitment before applying.\n\n- Benefit: Government-funded teacher training is governed by the “Implementation Measures for Government-Funded Education of Teacher-Training Students with Undergraduate-Graduate Continuation at Universities Directly Under the Ministry of Education” (2024), which supersedes the 2018 version. Article 2 stipulates that central government funds cover tuition, housing, and living stipends. Article 3 specifies that training targets areas below provincial capitals in central and western regions (except for five autonomous regions, border provinces, Hainan, Guizhou, and Qinghai). It also states that placement is not permitted in municipalities, special economic zones, or main urban districts of provincial capitals. Article 9 requires graduates to teach at designated primary or secondary schools within their home province for at least six years; those assigned to urban schools must spend at least one year teaching in rural areas. Article 13 mandates accountability for non-compliance, including credit record inclusion and exclusion from other civil service roles until the term ends. Article 6 allows reclassification to non-teacher majors if unsuited for teaching within one year, with repayment of benefits. Article 14 treats failure to obtain a master’s degree and teaching certification as a breach, requiring repayment and penalties. Article 21 ensures that sufficient government posts are allocated for these graduates. Targeted medical students follow a separate policy: prior to enrollment, they sign an agreement with their university and local health and human resources authorities to serve rural medical institutions for six years. After employment, they must complete three years of standardized residency training. Their breach records are similarly logged, and severe violations are publicly disclosed. Unlike teachers, medical graduates may leave after fulfilling their six-year term, as explicitly permitted by regulations.\n\n- Evidence grade: A\n- Sources: General Office of State Council of China (2024). Notice on forwarding the "Implementation Measures for Publicly Funded Education for Normal Students in Normal Universities Directly Affiliated to the Ministry of Education of China" issued by the Ministry of Education of China and other departments (Guobanfa [2024] No. 27, No. 2, 3, 6, 9, 13, 14, 21). ; National Health Commission of China (NHC), National Development and Reform Commission of China, Ministry of Education of China, Ministry of Finance, Ministry of Human Resources and Social Security of China, State Administration of Traditional Chinese Medicine (2019). Notice on the employment placement and contract performance management of rural order-oriented and free training medical students. \n\n- Notes: The 2024 policy shifted teacher training to an undergraduate-graduate continuum, rendering the older “immediate post-graduation teaching” model obsolete. Existing agreements remain valid. Securing a government post does not guarantee automatic placement; actual assignments depend on local hiring needs. Medical students must also account for three years of residency, extending their total commitment period. Individual provinces may offer additional programs with varying criteria; always consult the latest local admissions documents.\nEvidence A. The 2024 policy shifted teacher training to an undergraduate-graduate continuum, rendering the older “immediate post-graduation teaching” model obsolete. Existing agreements remain valid. Securing a government post does not guarantee automatic placement; actual assignments depend on local hiring needs. Medical students must also account for three years of residency, extending their total commitment period. Individual provinces may offer additional programs with varying criteria; always consult the latest local admissions documents.\nPossible trade-off: The source summarizes the return this way: “Both programs involve the state covering your education costs upfront; in return, you must work at a designated location for six years after graduation. Government-funded teacher training is offered only at six universities directly under the Ministry of Education, with admission occurring in an early admission round. For targeted medical students, a tripartite agreement must be signed before receiving the admission letter. Violating the contract leads to repayment obligations, penalties, and a credit record impact. Carefully consider whether you can accept these six years of commitment before applying.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院办公厅 (2024). 关于转发教育部等部门《教育部直属师范大学本研衔接师范生公费教育实施办法》的通知（国办发〔2024〕27 号，第二、三、六、九、十三、十四、二十一条）.: https://www.gov.cn/zhengce/zhengceku/202406/content_6957261.htm\n国家卫生健康委、中央编办、国家发展改革委、教育部、财政部、人力资源社会保障部、国家中医药局 (2019). 关于做好农村订单定向免费培养医学生就业安置和履约管理工作的通知.: https://www.gov.cn/zhengce/zhengceku/2019-11/13/content_5451684.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 31-014 · Before going abroad to work, check whether the company has a license for international labor cooperation: it is illegal for them to demand a deposit from you. ### 14. Before going abroad to work, check whether the company has a license for international labor cooperation: it is illegal for them to demand a deposit from you.\n\n\n- Cost: No cost at all. Spend just a few minutes beforehand verifying the company’s credentials and reading through both contracts.\n\n- In plain terms: When it comes to working overseas, the law regulates not the workers themselves but the companies that arrange their employment. Only businesses holding a valid license for international labor cooperation and properly registered may recruit workers for foreign jobs. Any claim such as “first obtain a tourist visa and later switch to a work visa” is a clear sign of illegal activity. Moreover, employers are strictly prohibited from charging any kind of deposit or demanding collateral from workers.\n\n- Benefit: Article 5 of the Regulations on International Labor Cooperation states that companies must obtain approval from provincial or municipal commerce authorities before engaging in such activities; this approval results in a specific operating license. Article 7 mandates that the list of licensed firms be submitted to national authorities and shared with Chinese embassies and consulates abroad. Article 8 explicitly bans any entity from using business trips, tourism, or study abroad programs as a guise for labor export. Within five working days of registration, firms must deposit at least 3 million RMB into a designated fund intended to cover unpaid wages, service fees, and compensation for injuries or emergencies. This fund may also be tapped to repatriate workers in crisis situations. Articles 11, 12, and 13 forbid employment in gambling or adult entertainment venues, require mandatory pre-departure training, and mandate personal accident insurance coverage while abroad. Contracts must be signed separately with both foreign employers and workers; failure to do so renders any recruitment illegal. Article 25 reiterates the ban on deposits or property pledges. All agreements must be filed with commerce authorities within ten days, and companies must assist workers in securing compensation when contractual terms are violated. Article 31 allows authorities to halt recruitment to regions deemed unsafe, while Article 37 establishes a public registry of non-compliant firms. Unlicensed operators face severe penalties, including license revocation and criminal prosecution. Those misusing tourism or study visas for labor placement also incur heavy fines.\n\n- Evidence grade: A\n- Sources: State Council of China (2012). Regulations on the Administration of Foreign Labor Cooperation (State Council of China Order No. 620, Articles 5, 7, 8, 9, 10, 11, 12, 13, 21, 23, 25, 26, 29, 31, 37, 39, 40, 43). \n\n- Notes: This entry outlines the lawful pathway for overseas employment. Legitimate procedures require the company to sign a labor cooperation agreement with a foreign employer, followed by a written service or employment contract with the worker detailing duties, pay, working hours, leave entitlements, social insurance, and safety measures. Within ten days, the firm must register these documents with authorities and provide language, safety, and cultural training. Personal accident insurance is mandatory. Red flags include refusal to show contracts, demands for deposits, or pressure to bypass proper paperwork. For information on high-paying overseas job scams and fraud hubs, see Section 21.5; safety advisories and contact details for the 12308 consular hotline are also listed there. The regulations impose no specific educational or age prerequisites on workers; eligibility hinges on both corporate licensing and host-country requirements. Contracts may only be concluded with approved foreign enterprises, never private individuals. The aforementioned financial reserve cannot be withdrawn by workers; it serves solely as a safety net for unpaid claims. Should problems arise, workers retain the right to file complaints with commerce authorities per Article 20. Projects sending more than 100 personnel to a single destination must also assign on-site supervisors and notify local embassies or consulates. Smaller groups lack such safeguards, so workers should retain all contracts and payment records as proof of their legal status.\nEvidence A. This entry outlines the lawful pathway for overseas employment. Legitimate procedures require the company to sign a labor cooperation agreement with a foreign employer, followed by a written service or employment contract with the worker detailing duties, pay, working hours, leave entitlements, social insurance, and safety measures. Within ten days, the firm must register these documents with authorities and provide language, safety, and cultural training. Personal accident insurance is mandatory. Red flags include refusal to show contracts, demands for deposits, or pressure to bypass proper paperwork. For information on high-paying overseas job scams and fraud hubs, see Section 21.5; safety advisories and contact details for the 12308 consular hotline are also listed there. The regulations impose no specific educational or age prerequisites on workers; eligibility hinges on both corporate licensing and host-country requirements. Contracts may only be concluded with approved foreign enterprises, never private individuals. The aforementioned financial reserve cannot be withdrawn by workers; it serves solely as a safety net for unpaid claims. Should problems arise, workers retain the right to file complaints with commerce authorities per Article 20. Projects sending more than 100 personnel to a single destination must also assign on-site supervisors and notify local embassies or consulates. Smaller groups lack such safeguards, so workers should retain all contracts and payment records as proof of their legal status.\nPossible trade-off: The source summarizes the return this way: “When it comes to working overseas, the law regulates not the workers themselves but the companies that arrange their employment. Only businesses holding a valid license for international labor cooperation and properly registered may recruit workers for foreign jobs. Any claim such as “first obtain a tourist visa and later switch to a work visa” is a clear sign of illegal activity. Moreover, employers are strictly prohibited from charging any kind of deposit or demanding collateral from workers.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2012). 对外劳务合作管理条例（国务院令第 620 号，第五、七、八、九、十、十一、十二、十三、二十一、二十三、二十五、二十六、二十九、三十一、三十七、三十九、四十、四十三条）.: https://www.gov.cn/zhengce/zhengceku/2012-06/11/content_1091.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 31-015 · Working remotely for a foreign company from home: this income is considered domestic earnings for tax purposes; you must file your own individual income tax returns, and incoming payments should be reported as “employee compensation”. ### 15. Working remotely for a foreign company from home: this income is considered domestic earnings for tax purposes; you must file your own individual income tax returns, and incoming payments should be reported as “employee compensation”.\n\n\n- Cost: There are no direct expenses. You must file an annual tax reconciliation between March 1 and June 30 of the following year. If your annual inflow exceeds the permitted limit, you’ll also need to provide an employment contract and proof of earnings. The main difficulty lies in remembering to file this tax yourself.\n\n- In plain terms: Whether this income counts as domestic or foreign depends on where the work is actually performed, not where the money originates. If you’re working remotely for a foreign firm while residing in China, it’s classified as domestic earnings, and you must pay individual income tax here. Since the foreign company has no local presence, no one withholds taxes on your behalf — so you’re responsible for filing them yourself. Payments should be reported under the “employee compensation” category.\n\n- Benefit: Whether this income qualifies as domestic earnings is determined by Article 3 of the Implementing Regulations of the Individual Income Tax Law (Decree No. 707 issued by the State Council, effective January 1, 2019). It states: “Unless otherwise stipulated by financial or tax authorities under the State Council, the following types of earnings are regarded as originating in China, regardless of where payment is made: (1) earnings derived from providing services within China through employment, engagement, or contractual obligations.” Article 6 of the same regulations defines two relevant tax categories. Wages and salaries are defined as “any compensation, bonuses, year-end incentives, labor dividends, allowances, subsidies, and other earnings related to employment or engagement.” Meanwhile, “labor remuneration” refers to “any income earned through personal services such as design, decoration, installation, drafting, testing, medical work, legal services, accounting, consulting, teaching, translation, editing, calligraphy, sculpture, film production, recording, performance, advertising, exhibitions, technical assistance, brokerage, agency work, and similar activities.” According to Article 6 of the Individual Income Tax Law, the taxable base for residents is calculated by subtracting 60,000 RMB, mandatory deductions, additional allowances, and other legally permitted deductions from total annual earnings. However, for labor remuneration specifically, only 80% of the gross amount is considered taxable — wages and salaries are taxed at 100% of their full value. Article 9 clarifies that taxpayers are responsible for paying income tax, while employers or payers serve as withholding agents. Article 10 specifies that taxpayers must file returns under several circumstances, including when no withholding agent exists or when foreign earnings are received. Annual reconciliation must be completed between March 1 and June 30 of the following year. Regarding currency inflows, Article 9 of the Administrative Measures on Personal Foreign Exchange (issued by the People’s Bank of China, Decree No. 3, effective February 1, 2006) establishes an annual cap of USD 50,000 per individual for non-commercial foreign exchange transactions. Within this limit, individuals may exchange currency using only valid identification; exceeding it requires additional documentation such as employment contracts and proof of income. Article 7 further prohibits banks and individuals from circumventing these limits through split transactions or falsified documents. The detailed implementation rules (Document No. 1 issued in 2007) reiterate this annual cap and specify that employee compensation must be supported by a valid contract and income verification.\n\n- Evidence grade: A\n- Sources: State Council of China (2018). Regulations for the Implementation of the Individual Income Tax Law of the People's Republic of China (State Council of China Order No. 707, Article 3, 6). ; Standing Committee of the National People's Congress (2018). Individual Income Tax Law of the People's Republic of China (Seventh Amendment in 2018, Articles 6, 9, 10, and 11). ; State Taxation Administration of China Policy and Regulations Database. Individual Income Tax Law of the People's Republic of China (Article 6). ; People's Bank of China (2006). Measures for Individual Foreign Exchange Administration (People's Bank of China Order [2006] No. 3, Article 7, Article 9). ; State Administration of Foreign Exchange (2007). Implementation Rules for Individual Foreign Exchange Administration Measures (Huifa [2007] No. 1, Article 2, 10). \n\n- Notes: Which tax category applies depends on your relationship with the foreign employer. If you’ve signed an employment contract and follow their instructions, your earnings are classified as wages and salaries. If you’re contracted independently and deliver results on a project basis, they’re treated as labor remuneration. These two categories are taxed differently, so it’s essential to determine which applies before filing. For incoming payments under USD 50,000 per year, you can exchange currency simply by presenting your ID. Any amount exceeding this threshold requires submission of your employment contract and income proof to the bank. Avoid attempting to split payments artificially to bypass these limits. This guidance applies strictly to individuals working from within China without physically relocating abroad. Those who actually move overseas to work for foreign firms must follow different regulations, as outlined in Section 14 of this chapter (check first whether the employer holds proper licensing for overseas labor deployment). Four related topics are not addressed in this book due to lack of verifiable evidence: whether VAT applies or if invoices must be issued; whether long-term remote workers should obtain a business license or register as self-employed; whether labor laws permit claims for vacation time, overtime pay, or severance from foreign employers; and issues concerning cross-border data transfer and confidentiality. A total of 2006 RMB is the maximum annual limit for personal foreign exchange transactions under these rules.\nEvidence A. Which tax category applies depends on your relationship with the foreign employer. If you’ve signed an employment contract and follow their instructions, your earnings are classified as wages and salaries. If you’re contracted independently and deliver results on a project basis, they’re treated as labor remuneration. These two categories are taxed differently, so it’s essential to determine which applies before filing. For incoming payments under USD 50,000 per year, you can exchange currency simply by presenting your ID. Any amount exceeding this threshold requires submission of your employment contract and income proof to the bank. Avoid attempting to split payments artificially to bypass these limits. This guidance applies strictly to individuals working from within China without physically relocating abroad. Those who actually move overseas to work for foreign firms must follow different regulations, as outlined in Section 14 of this chapter (check first whether the employer holds proper licensing for overseas labor deployment). Four related topics are not addressed in this book due to lack of verifiable evidence: whether VAT applies or if invoices must be issued; whether long-term remote workers should obtain a business license or register as self-employed; whether labor laws permit claims for vacation time, overtime pay, or severance from foreign employers; and issues concerning cross-border data transfer and confidentiality. A total of 2006 RMB is the maximum annual limit for personal foreign exchange transactions under these rules.\nPossible trade-off: The source summarizes the return this way: “Whether this income counts as domestic or foreign depends on where the work is actually performed, not where the money originates. If you’re working remotely for a foreign firm while residing in China, it’s classified as domestic earnings, and you must pay individual income tax here. Since the foreign company has no local presence, no one withholds taxes on your behalf — so you’re responsible for filing them yourself. Payments should be reported under the “employee compensation” category.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2018). 中华人民共和国个人所得税法实施条例（国务院令第 707 号，第三、六条）.: https://www.gov.cn/zhengce/zhengceku/2018-12/22/content_5351177.htm\n全国人民代表大会常务委员会 (2018). 中华人民共和国个人所得税法（2018 年第七次修正，第六、九、十、十一条）.: http://www.npc.gov.cn/zgrdw/npc/xinwen/2018-09/05/content_2060671.htm\n国家税务总局政策法规库. 中华人民共和国个人所得税法（第六条）.: https://fgk.chinatax.gov.cn/zcfgk/c100009/c5193028/content.html\n中国人民银行 (2006). 个人外汇管理办法（中国人民银行令〔2006〕第 3 号，第七、九条）.: https://www.gov.cn/gongbao/content/2007/content_786257.htm\n国家外汇管理局 (2007). 个人外汇管理办法实施细则（汇发〔2007〕1 号，第二、十条）.: https://www.safe.gov.cn/safe/2007/0105/22509.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 31-016 · Starting a business without joining a company? First look at startup guarantee loans: up to 300,000 RMB per individual, with the government covering half the interest ### 16. Starting a business without joining a company? First look at startup guarantee loans: up to 300,000 RMB per individual, with the government covering half the interest\n\n\n- Cost: There’s no fee for consulting. You’ll need to visit the local civil affairs bureau once for eligibility screening, then visit both the guarantee agency and the lending bank once each. The lending bank is the same institution that provides the loan. The main challenge is that borrowed money must ultimately be repaid.\n\n- In plain terms: If you absolutely must borrow money to get started, this government‑backed loan is a good option. Each applicant can receive up to 300,000 RMB for a maximum term of three years, with the state paying half of the interest. One often‑overlooked requirement is that at the time of application neither you nor your spouse may have any other outstanding loans — except student loans, micro‑credit for poverty‑alleviation recipients, mortgage or auto loans, and consumer loans under 50,000 RMB.\n\n- Benefit: The eligibility criteria for individuals are outlined in Article 6 of the “Administrative Measures for Special Funds for Inclusive Financial Development” (Caizheng Jinrong [2023] No. 75). The first condition is that the applicant belongs to a priority employment group. These groups include registered urban unemployed persons, people facing employment difficulties (including persons with disabilities), veterans, ex‑convicts, college graduates (including village officials and returnees from overseas study), workers laid off from industries undergoing overcapacity reduction, as well as migrant workers returning to start businesses, online entrepreneurs, poverty‑alleviation recipients, and rural self‑employed farmers. The second condition is the absence of other loans: “Apart from student loans, micro‑credit for poverty‑alleviation recipients, mortgage loans, auto loans, and consumer loans under 50,000 RMB (including credit‑card balances), the applicant and his/her spouse must have no other outstanding loans at the time of application.” Article 9 states that for qualifying loans the government subsidizes 50 % of the actual interest rate; this subsidy is not granted for loans that are extended or fall into default. Article 10 removes the requirement for collateral when the loan amount is 100,000 RMB or less, meaning no additional guarantor or property pledge is needed. Article 11 limits the maximum loan size to 300,000 RMB for individuals, extendable to 110 % of that total for partnerships. The permissible interest ceiling varies by region: LPR + 50 basis points in eastern areas, LPR + 150 basis points in central and western regions, and LPR + 250 basis points in poverty‑stricken areas. LPR is the benchmark lending rate published by banks, while one basis point equals 0.01 % of the rate. Applicants who repay diligently, generate many jobs, and run promising projects may apply up to three times. Finally, Article 12 permits provincial governments to broaden eligibility, raise loan limits, and increase the subsidy rate as needed.\n\n- Evidence grade: A\n- Sources: Ministry of Finance (2023). Notice on the issuance of the "Measures for the Management of Special Funds for Inclusive Financial Development" (Caijin [2023] No. 75, Articles 6, 8, 9, 10, 11, 12). \n\n- Notes: Even though the government covers half of the interest, the loan must still be repaid. Our book’s stance in Section 12, Item 1 remains unchanged: only risk‑acceptable capital should be used for entrepreneurship; do not tap personal savings or sign personal guarantees for corporate loans, and your spouse should avoid doing so as well. This provision simply indicates that, if you decide to borrow, this government loan offers the lowest possible interest rate — avoid consumer loans and informal lenders. Exact limits and eligibility may differ by province; always check the latest rules issued by your local civil affairs bureau. The temporary 2020 directive allowing up to 200,000 RMB per applicant has been superseded by the current measures. For details on registering a sole proprietorship or corporation, obtaining permits, tax filing, and winding down a business, refer to Section 12. Information on training subsidies, social‑insurance assistance, and internship programs for the unemployed can be found in Section 7, Item 13 (Vocational Training Subsidies).\nEvidence A. Even though the government covers half of the interest, the loan must still be repaid. Our book’s stance in Section 12, Item 1 remains unchanged: only risk‑acceptable capital should be used for entrepreneurship; do not tap personal savings or sign personal guarantees for corporate loans, and your spouse should avoid doing so as well. This provision simply indicates that, if you decide to borrow, this government loan offers the lowest possible interest rate — avoid consumer loans and informal lenders. Exact limits and eligibility may differ by province; always check the latest rules issued by your local civil affairs bureau. The temporary 2020 directive allowing up to 200,000 RMB per applicant has been superseded by the current measures. For details on registering a sole proprietorship or corporation, obtaining permits, tax filing, and winding down a business, refer to Section 12. Information on training subsidies, social‑insurance assistance, and internship programs for the unemployed can be found in Section 7, Item 13 (Vocational Training Subsidies).\nPossible trade-off: The source summarizes the return this way: “If you absolutely must borrow money to get started, this government‑backed loan is a good option. Each applicant can receive up to 300,000 RMB for a maximum term of three years, with the state paying half of the interest. One often‑overlooked requirement is that at the time of application neither you nor your spouse may have any other outstanding loans — except student loans, micro‑credit for poverty‑alleviation recipients, mortgage or auto loans, and consumer loans under 50,000 RMB.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 财政部 (2023). 关于印发《普惠金融发展专项资金管理办法》的通知（财金〔2023〕75 号，第六、八、九、十、十一、十二条）.: https://www.gov.cn/zhengce/zhengceku/202309/content_6903691.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/31-%E5%8D%81%E5%85%AB%E5%B2%81%E4%B9%8B%E5%90%8E%E6%9C%89%E5%93%AA%E5%87%A0%E6%9D%A1%E8%B7%AF.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 32-001 · Check whether the school is on the China Scholarship Council’s list of accredited institutions before paying tuition ### 1. Check whether the school is on the China Scholarship Council’s list of accredited institutions before paying tuition\n\n\n- Cost: No cost at all. Simply enter the school’s name into the “Accredited Institution Search” tool on the China Scholarship Council website; the check takes just a few minutes.\n- In plain terms: After returning to China, if you intend to use your degree to apply for civil service jobs, join state-owned enterprises, obtain residency status, or qualify for professional certifications, it must first be officially recognized. This recognition process is handled by the China Scholarship Council. If the school does not appear on the accredited list, both tuition fees and time invested will be wasted, as the degree holds no validity in China. Performing this check is completely free; do it first before paying any tuition.\n- Benefit: The China Scholarship Council provides a dedicated search portal for accredited institutions. Users can filter results by country or search directly by school name to verify whether a particular institution’s degrees are recognized. Additionally, the Ministry of Education’s Overseas Education Supervision Information Network publishes regulatory details regarding Sino-foreign cooperative education programs and overseas institutions.\n- Evidence grade: A\n- Notes: Always rely on your own online verification; third-party agents claiming “Ministry of Education approval” lack legal weight. The accredited list is subject to periodic updates; inclusion at the time of enrollment does not guarantee continued eligibility at graduation. It is advisable to recheck annually. Sino-foreign cooperative programs follow separate accreditation procedures. Individuals who enrolled after 2008 may retrieve their registration numbers via the Overseas Education Supervision Information Network using their full name and ID number.\n- Sources: China (Ministry of Education of China) Study Abroad Service Center. Accredited institution inquiry. ; Ministry of Education of China Education Foreign-related Supervision Information Network. \nEvidence A. Always rely on your own online verification; third-party agents claiming “Ministry of Education approval” lack legal weight. The accredited list is subject to periodic updates; inclusion at the time of enrollment does not guarantee continued eligibility at graduation. It is advisable to recheck annually. Sino-foreign cooperative programs follow separate accreditation procedures. Individuals who enrolled after 2008 may retrieve their registration numbers via the Overseas Education Supervision Information Network using their full name and ID number.\nPossible trade-off: The source summarizes the return this way: “After returning to China, if you intend to use your degree to apply for civil service jobs, join state-owned enterprises, obtain residency status, or qualify for professional certifications, it must first be officially recognized. This recognition process is handled by the China Scholarship Council. If the school does not appear on the accredited list, both tuition fees and time invested will be wasted, as the degree holds no validity in China. Performing this check is completely free; do it first before paying any tuition.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国（教育部）留学服务中心. 认证院校查询.: http://yxcx.cscse.edu.cn/\n教育部教育涉外监管信息网.: https://jsj.moe.gov.cn/\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 32-002 · Legal battle over new U.S. F-1 rules: “Stay until graduation” remains the rule for now ### 2. Legal battle over new U.S. F-1 rules: “Stay until graduation” remains the rule for now\n\n- Cost: No cost at all. Simply copy the program end date from your I-20 into your calendar and set a reminder 90 days in advance. The I-20 is the official document issued by your school confirming your eligibility to study in the U.S. Also, check updates from your school’s international student office each semester to see if there are any new developments in this case.\n- In plain terms: The U.S. originally planned to change F-1 rules so that students could stay for a maximum of four years, with only 30 days allowed to leave after finishing their studies. However, just one day before those rules were set to take effect, a federal court issued a stay. As a result, the old rule still applies: students may remain in the country for the full length of their program, with a 60-day grace period after graduation to depart. This stay does not mean the rules have been repealed; the government can still appeal, so the regulations might change again at any time.\n- Benefit: On July 17, 2026, the Department of Homeland Security announced a new rule scheduled to become effective on September 15, 2026. Under this proposal, F-1 students would no longer be allowed to stay “until graduation”; instead, they would be limited to a fixed maximum stay of four years, after which they would need to apply for an extension. Following completion of their studies or internship, they would have only 30 days to leave the country. On September 14, 2026, Judge Saylor of the U.S. District Court for the District of Massachusetts, citing Section 705 of the Administrative Procedure Act, issued a stay on the implementation of this rule nationwide. The court did not overturn the rule; the request to do so was denied, though the government retains the right to appeal later. The case remains ongoing. Thanks to this court order, holders of F, J, and I visas continue to be allowed to stay “until graduation,” with the same 60-day post-graduation departure window and no need to apply for an extension.\n- Evidence grade: A\n- Notes: This information is current as of September 25, 2026. The government may appeal to the First Circuit Court of Appeals, and DHS could revise and reissue the rules. Therefore, students planning to study for multiple years should not assume that the current rules will remain unchanged indefinitely. The next court hearing to review progress in the case is scheduled for October 2, 2026; after that date, it’s advisable to check your school’s international student office for any updates. Should these new rules eventually take effect, any extension request must be submitted before the expiration date; there will be no automatic renewal. Under the current rules, the departure deadline for students who decide to leave early differs from that for those who complete their program; in such cases, consult your school’s international student office for guidance. The same rule proposal also applies to J visas, though specific provisions differ from those for F-1 students; check details based on your own visa category.\n- Sources:DHS (2026). Establishing a Fixed Time Period of Admission and an Extension of Stay Procedure for Nonimmigrant Academic Students, Exchange Visitors (announced on 2026-07-17, originally scheduled to take effect on 2026-09-15). Presidents' Alliance on Higher Education and Immigration v. U.S. Department of Homeland Security, No. 1:26-cv-13799-FDS (D. Mass. Sept. 14, 2026), Court Docket. ; Yale Office of International Students & Scholars (2026-09-14). Important Update: Court Action on the D/S Rule. ; AILA (2026). One Day Before Taking Effect, Federal Court Postpones the F, J, and I Fixed Admission Period Rule. ; 8 CFR 214.2(f). \nEvidence A. This information is current as of September 25, 2026. The government may appeal to the First Circuit Court of Appeals, and DHS could revise and reissue the rules. Therefore, students planning to study for multiple years should not assume that the current rules will remain unchanged indefinitely. The next court hearing to review progress in the case is scheduled for October 2, 2026; after that date, it’s advisable to check your school’s international student office for any updates. Should these new rules eventually take effect, any extension request must be submitted before the expiration date; there will be no automatic renewal. Under the current rules, the departure deadline for students who decide to leave early differs from that for those who complete their program; in such cases, consult your school’s international student office for guidance. The same rule proposal also applies to J visas, though specific provisions differ from those for F-1 students; check details based on your own visa category.\nPossible trade-off: The source summarizes the return this way: “The U.S. originally planned to change F-1 rules so that students could stay for a maximum of four years, with only 30 days allowed to leave after finishing their studies. However, just one day before those rules were set to take effect, a federal court issued a stay. As a result, the old rule still applies: students may remain in the country for the full length of their program, with a 60-day grace period after graduation to depart. This stay does not mean the rules have been repealed; the government can still appeal, so the regulations might change again at any time.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: DHS (2026). Establishing a Fixed Time Period of Admission and an Extension of Stay Procedure for Nonimmigrant Academic Students, Exchange Visitors（2026-07-17 公布，原定 2026-09-15 生效）.: https://www.federalregister.gov/documents/2026/07/17/2026-14439/establishing-a-fixed-time-period-of-admission-and-an-extension-of-stay-procedure-for-nonimmigrant\nPresidents' Alliance on Higher Education and Immigration v. U.S. Department of Homeland Security, No. 1:26-cv-13799-FDS (D. Mass. Sept. 14, 2026)，法院案卷.: https://www.courtlistener.com/docket/74661796/presidents-alliance-on-higher-education-and-immigration-v-united-states/\nYale Office of International Students & Scholars (2026-09-14). Important Update: Court Action on the D/S Rule.: https://oiss.yale.edu/news/important-update-court-action-on-the-ds-rule\nAILA (2026). One Day Before Taking Effect, Federal Court Postpones the F, J, and I Fixed Admission Period Rule.: https://www.aila.org/blog/think-immigration-one-day-before-taking-effect-federal-court-postpones-the-f-j-and-i-fixed-admission-period-rule\n8 CFR 214.2(f).: https://www.ecfr.gov/current/title-8/chapter-I/subchapter-B/part-214/section-214.2\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 32-003 · The maximum allowed work hours are strict limits in the U.S., Canada, UK, and Australia — exceeding them violates visa terms. ### 3. The maximum allowed work hours are strict limits in the U.S., Canada, UK, and Australia — exceeding them violates visa terms.\n\n- Cost: There’s no cost involved. You simply need to track your weekly hours yourself. The difficulty lies in employers often claiming “no one checks extra hours,” but you must never believe this.\n- In plain terms: All four countries set clear caps on how many hours international students may work. Going over these limits breaches visa conditions, potentially leading to visa revocation, deportation, or extra scrutiny during future applications. The limits are: 20 hours per week in the U.S., 20 hours weekly for degree students and 10 hours for non-degree students in the UK, 24 hours per week in Canada, and 48 hours every two weeks in Australia. Hours worked at multiple jobs must be combined.\n- Benefit: F-1 students in the U.S. may work up to 20 hours per week on campus during term time, with the same 20-hour weekly cap applying to approved off-campus jobs; full-time work is allowed during holidays. This is stipulated under 8 CFR 214.2(f)(9) of U.S. federal immigration regulations. UK students pursuing degree-level courses may work 20 hours weekly during term time, while those on non-degree programs are limited to 10 hours per week; no work is permitted for part-time students at all. Self-employment is also prohibited, meaning you cannot work for yourself, nor may you serve as a professional athlete or performer. These rules are outlined in the UK immigration rules for students, specifically Student ST26.1 and ST26.5. Eligible full-time students in Canada may work up to 24 hours per week off campus, per Article 186(v) of the Immigration and Refugee Protection Regulations (IRPR). For Australian student visas, the limit is 48 hours every two weeks while classes are in session; this restriction does not apply to research-based master’s or PhD students, nor their dependents.\n- Evidence grade: A\n- Notes: In the U.S., any off-campus work must first receive official approval; you cannot begin working while your I-765 work permit application is still pending. Older Canadian work permits may list a 20-hour weekly cap, but if you still meet all eligibility criteria, current regulations permit up to 24 hours per week. The UK’s self-employment ban is broadly interpreted: taking private contracts, running an online store, or working as a freelancer all count as prohibited self-employment.\n- Sources:8 CFR 214.2(f)(9). ; UK Home Office. Immigration Rules Appendix Student (ST26.1, ST26.5). ; IRCC. Work off campus as an international student. ; Australian Government Department of Home Affairs. Student visa (subclass 500). \nEvidence A. In the U.S., any off-campus work must first receive official approval; you cannot begin working while your I-765 work permit application is still pending. Older Canadian work permits may list a 20-hour weekly cap, but if you still meet all eligibility criteria, current regulations permit up to 24 hours per week. The UK’s self-employment ban is broadly interpreted: taking private contracts, running an online store, or working as a freelancer all count as prohibited self-employment.\nPossible trade-off: The source summarizes the return this way: “All four countries set clear caps on how many hours international students may work. Going over these limits breaches visa conditions, potentially leading to visa revocation, deportation, or extra scrutiny during future applications. The limits are: 20 hours per week in the U.S., 20 hours weekly for degree students and 10 hours for non-degree students in the UK, 24 hours per week in Canada, and 48 hours every two weeks in Australia. Hours worked at multiple jobs must be combined.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 8 CFR 214.2(f)(9).: https://www.ecfr.gov/current/title-8/chapter-I/subchapter-B/part-214/section-214.2\nUK Home Office. Immigration Rules Appendix Student（ST26.1、ST26.5）.: https://www.gov.uk/guidance/immigration-rules/immigration-rules-appendix-student\nIRCC. Work off campus as an international student.: https://www.canada.ca/en/immigration-refugees-citizenship/services/study-canada/work/work-off-campus.html\nAustralian Government Department of Home Affairs. Student visa (subclass 500).: https://immi.homeaffairs.gov.au/visas/getting-a-visa/visa-listing/student-500\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 32-004 · The core requirement for eligibility is “full-time enrollment”: any gap due to suspension, withdrawal, or transfer disqualifies you from working. ### 4. The core requirement for eligibility is “full-time enrollment”: any gap due to suspension, withdrawal, or transfer disqualifies you from working.\n\n- Cost: No cost involved. Before suspending, withdrawing, or transferring schools, contact your school’s international student office to confirm your current status.\n- In plain terms: Whether you can work depends on whether you are currently enrolled full-time. Once you are suspended, withdrawn, expelled, or not attending classes during a transfer, your right to work ends immediately. Continuing to work in such cases constitutes illegal employment. Many assume that as long as their visa remains valid, they are still eligible, but in reality their status has already been revoked.\n- Benefit: Canadian regulations explicitly prohibit off-campus work during approved suspension periods, as well as for students who are not actively enrolled during a transfer. Work privileges can only be reinstated after resuming full-time studies. In the U.S., off-campus work eligibility is granted only to F-1 students whose SEVIS record shows an “Active” status — this system tracks valid enrollment for international students, and such students must also maintain full-time coursework. In the UK, work permits are issued based on course type; students on part-time programs are not permitted to work.\n- Evidence grade: A\n- Notes: If you are feeling overwhelmed by coursework and considering reducing your course load, first verify exactly how many credits constitute full-time enrollment — falling below that threshold will disqualify you from work eligibility, often even before any work permit issues arise. Students who are expelled or whose programs are terminated typically lose their eligibility status on the same day; do not wait for an official notice from the school before taking action.\n- Sources:IRCC. Work off campus as an international student. ; U.S. Department of Homeland Security, Study in the States. Working in the United States. ; UK Home Office. Immigration Rules Appendix Student (ST26.1). \nEvidence A. If you are feeling overwhelmed by coursework and considering reducing your course load, first verify exactly how many credits constitute full-time enrollment — falling below that threshold will disqualify you from work eligibility, often even before any work permit issues arise. Students who are expelled or whose programs are terminated typically lose their eligibility status on the same day; do not wait for an official notice from the school before taking action.\nPossible trade-off: The source summarizes the return this way: “Whether you can work depends on whether you are currently enrolled full-time. Once you are suspended, withdrawn, expelled, or not attending classes during a transfer, your right to work ends immediately. Continuing to work in such cases constitutes illegal employment. Many assume that as long as their visa remains valid, they are still eligible, but in reality their status has already been revoked.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: IRCC. Work off campus as an international student.: https://www.canada.ca/en/immigration-refugees-citizenship/services/study-canada/work/work-off-campus.html\nU.S. Department of Homeland Security, Study in the States. Working in the United States.: https://studyinthestates.dhs.gov/students/work/working-in-the-united-states\nUK Home Office. Immigration Rules Appendix Student（ST26.1）.: https://www.gov.uk/guidance/immigration-rules/immigration-rules-appendix-student\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 32-005 · United States: You must report your new address within 10 days of moving ### 5. United States: You must report your new address within 10 days of moving\n\n- Cost: No cost at all. Submitting the address change online takes just ten minutes.\n- In plain terms: If you move within the United States, the law requires you to inform USCIS within ten days. Failing to do so is no minor issue. First, it is illegal; second, any mail sent to you by USCIS could easily be lost.\n- Benefit: Under 8 CFR 265.1, foreign nationals required by law to register must report any change of address to USCIS within ten days of moving. Reporting via the official USCIS channels lets you both confirm the address change and provide your new address.\n- Evidence grade: A\n- Notes: Reporting to USCIS is separate from updating your school records. You must also update your SEVIS record through your educational institution, which maintains your student visa status. The other three countries also mandate reporting address changes to immigration authorities or schools, though both the deadlines and procedures differ by country. Always follow the instructions posted on your local immigration authority’s website.\n- Sources:8 CFR 265.1. ; USCIS. AR-11, Alien's Change of Address Card. \nEvidence A. Reporting to USCIS is separate from updating your school records. You must also update your SEVIS record through your educational institution, which maintains your student visa status. The other three countries also mandate reporting address changes to immigration authorities or schools, though both the deadlines and procedures differ by country. Always follow the instructions posted on your local immigration authority’s website.\nPossible trade-off: The source summarizes the return this way: “If you move within the United States, the law requires you to inform USCIS within ten days. Failing to do so is no minor issue. First, it is illegal; second, any mail sent to you by USCIS could easily be lost.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 8 CFR 265.1.: https://www.ecfr.gov/current/title-8/chapter-I/subchapter-B/part-265/section-265.1\nUSCIS. AR-11, Alien's Change of Address Card.: https://www.uscis.gov/ar-11\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 32-006 · Before you go and while studying abroad, check the Ministry of Education’s study‑abroad warnings ### 6. Before you go and while studying abroad, check the Ministry of Education’s study‑abroad warnings\n\n- Cost: Nothing to pay. Check it once before departure and then once each semester.\n- In plain terms: The Ministry of Education issues specific warnings for certain countries or regions when recent safety conditions or policies there appear unfavorable to Chinese students. These are official, publicly posted risk notices that you can verify in writing — far more reliable than what any agency might tell you. Checking them costs nothing.\n- Benefit: The Ministry posts study‑abroad warnings on its Overseas Education Supervision website. In 2025, four such warnings were issued. Warning No. 1 warned that certain higher‑education bills in some U.S. states contained provisions hostile toward China (April 9, 2025). Warnings No. 2 and No. 3 both highlighted the high incidence of cases involving Chinese citizens in the Philippines and an overall poor study‑abroad environment there (July 18, 2025 and August 30, 2025). Warning No. 4 noted deteriorating safety and study conditions in Japan, advising prospective students to plan carefully before going (November 16, 2025).\n- Evidence grade: A\n- Notes: These warnings are not outright bans; they simply provide an official basis for evaluating risk. They are updated as circumstances change, so this section is not kept current — always refer to the latest page on the website. For information on personal safety and consular assistance abroad, see Section 21.\n- Sources: Ministry of Education of China Education Foreign Supervision Information Network. Early Warning Information. ; Ministry of Education of China issued 2025 No. 4 Study Abroad Early Warning. ; No. 1. \nEvidence A. These warnings are not outright bans; they simply provide an official basis for evaluating risk. They are updated as circumstances change, so this section is not kept current — always refer to the latest page on the website. For information on personal safety and consular assistance abroad, see Section 21.\nPossible trade-off: The source summarizes the return this way: “The Ministry of Education issues specific warnings for certain countries or regions when recent safety conditions or policies there appear unfavorable to Chinese students. These are official, publicly posted risk notices that you can verify in writing — far more reliable than what any agency might tell you. Checking them costs nothing.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 教育部教育涉外监管信息网. 预警信息.: https://jsj.moe.gov.cn/\n教育部发布 2025 年第 4 号留学预警.: https://jsj.moe.gov.cn/n2/2/2/2060.shtml\n第 1 号.: https://jsj.moe.gov.cn/n2/2/2/2001.shtml\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 32-007 · Australia: OSHC must cover the entire stay without any gaps; lack of proof may lead to denied entry ### 7. Australia: OSHC must cover the entire stay without any gaps; lack of proof may lead to denied entry\n\n- Cost: Several thousand to tens of thousands of RMB. Purchase it once based on the length of your visa; if you’re studying for several years, buy coverage for that entire period.\n- In plain terms: Australia makes overseas student health insurance (OSHC) a mandatory visa requirement — it’s not optional. The policy must cover your entire stay in the country. When renewing or switching policies, there must be no lapse in coverage. If you cannot produce proof of insurance upon arrival, you may be denied entry on the spot. Family members accompanying you as dependents must each purchase their own policy.\n- Benefit: According to Australian Department of Home Affairs regulations, student visa applicants and their dependents must obtain OSHC, which must remain in effect throughout their entire stay in Australia without any interruptions. The policy must be issued by an insurer approved by Australian authorities, except for applicants who qualify for exemptions. There must be no gap between the end date of one policy and the start date of a new one. Failure to provide proof of active coverage upon entry can result in denial of entry. For travelers arriving in Australia prior to their course start date, the policy start date must be set to the actual date of arrival.\n- Evidence grade: A\n- Notes: If your school arranges the insurance for you, be sure to confirm the insurer’s name, the policy’s start and end dates, and the policy number — these details must be included in your visa application. Purchasing coverage for a shorter period than needed can cause issues when you apply to renew your visa; it’s better to buy coverage that extends well beyond your graduation date.\n- Sources:Australian Government Department of Home Affairs. Student visa (subclass 500). \nEvidence A. If your school arranges the insurance for you, be sure to confirm the insurer’s name, the policy’s start and end dates, and the policy number — these details must be included in your visa application. Purchasing coverage for a shorter period than needed can cause issues when you apply to renew your visa; it’s better to buy coverage that extends well beyond your graduation date.\nPossible trade-off: The source summarizes the return this way: “Australia makes overseas student health insurance (OSHC) a mandatory visa requirement — it’s not optional. The policy must cover your entire stay in the country. When renewing or switching policies, there must be no lapse in coverage. If you cannot produce proof of insurance upon arrival, you may be denied entry on the spot. Family members accompanying you as dependents must each purchase their own policy.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Australian Government Department of Home Affairs. Student visa (subclass 500).: https://immi.homeaffairs.gov.au/visas/getting-a-visa/visa-listing/student-500\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 32-008 · UK: Besides the visa fee, there is an annual healthcare surcharge — £776 per year for students, paid in full at application time ### 8. UK: Besides the visa fee, there is an annual healthcare surcharge — £776 per year for students, paid in full at application time\n\n- Cost: The visa fee is £558. There is also a healthcare surcharge of £776 per year, both of which must be paid in full at the time of application.\n- In plain terms: The amount you pay to go to the UK isn’t limited to just the visa fee. You also have to prepay the healthcare surcharge based on the length of your visa, which is required to access the UK’s National Health Service. For a two‑year visa, that means paying £1,552 upfront. Add this to the visa fee, and you’ll need to budget for this total amount before you travel.\n- Benefit: The fee for a UK student visa is £558, regardless of whether you apply from outside the UK or extend/change your visa status while already there. In addition, the healthcare surcharge must be paid to use the National Health Service; it is calculated per year of your visa and paid in full at application. For students and their dependents, the charge is £776 per year — so a two‑year visa requires a payment of £1,552. Other applicant categories pay £1,035 per year. If your visa lasts more than six months but less than a full year, the charge is still applied for a full year.\n- Evidence grade: A\n- Notes: Both the fee amounts and exchange rates may change; always refer to the two pages listed under Sources for the most current figures. Generally, students aged 18 or older enrolled in degree programmes can stay for up to five years, while those on non‑degree courses are limited to two years. Use these timeframes to estimate the total healthcare surcharge you’ll need to pay.\n- Sources:UK Government. Student visa. ; UK Government. Pay for UK healthcare as part of your immigration application. \nEvidence A. Both the fee amounts and exchange rates may change; always refer to the two pages listed under Sources for the most current figures. Generally, students aged 18 or older enrolled in degree programmes can stay for up to five years, while those on non‑degree courses are limited to two years. Use these timeframes to estimate the total healthcare surcharge you’ll need to pay.\nPossible trade-off: The source summarizes the return this way: “The amount you pay to go to the UK isn’t limited to just the visa fee. You also have to prepay the healthcare surcharge based on the length of your visa, which is required to access the UK’s National Health Service. For a two‑year visa, that means paying £1,552 upfront. Add this to the visa fee, and you’ll need to budget for this total amount before you travel.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: UK Government. Student visa.: https://www.gov.uk/student-visa\nUK Government. Pay for UK healthcare as part of your immigration application.: https://www.gov.uk/healthcare-immigration-application\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 32-009 · Allow time for certification before returning to China: CSCSE certification takes 10–20 working days ### 9. Allow time for certification before returning to China: CSCSE certification takes 10–20 working days\n\n- Cost: The application and payment are both done online. Preparing documents and waiting for review also take about a month when counted in working days.\n- In plain terms: If you plan to use your overseas degree in China, you must first get it certified. The review alone requires 10–20 working days. During peak hiring seasons or if documents are returned for corrections, the process may take even longer. Since many deadlines—such as those for campus recruitment, civil service exams, and household registration—are fixed, it’s wise not to delay this step until the last minute.\n- Benefit: Certification of overseas degrees in China is handled via the online portal of the China Scholarship Council Education Service Center. The procedure involves four steps: registration and identity verification, online submission of documents, payment, and finally evaluation and review. The officially stated processing time is 10–20 working days, which excludes weekends and holidays and represents the duration needed for the Center’s review.\n- Evidence grade: A\n- Notes: Required documents include your diploma, passport or travel permit, residence permit or visa stamp, a photo, and an authorization statement. Entry and exit records during your stay abroad are retrieved automatically by the system, so be sure to keep those visa pages intact. The Center also posts announcements regarding revoked certificates or temporary suspensions of applications from certain institutions; it’s advisable to check whether your school is affected before applying.\n- Sources: China (Ministry of Education of China) Study Abroad Service Center. Online Service Hall·Academic Degree Certification. \nEvidence A. Required documents include your diploma, passport or travel permit, residence permit or visa stamp, a photo, and an authorization statement. Entry and exit records during your stay abroad are retrieved automatically by the system, so be sure to keep those visa pages intact. The Center also posts announcements regarding revoked certificates or temporary suspensions of applications from certain institutions; it’s advisable to check whether your school is affected before applying.\nPossible trade-off: The source summarizes the return this way: “If you plan to use your overseas degree in China, you must first get it certified. The review alone requires 10–20 working days. During peak hiring seasons or if documents are returned for corrections, the process may take even longer. Since many deadlines—such as those for campus recruitment, civil service exams, and household registration—are fixed, it’s wise not to delay this step until the last minute.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国（教育部）留学服务中心. 网上服务大厅·学历学位认证.: http://zwfw.cscse.edu.cn/\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 32-010 · The number of schools under “enhanced scrutiny” for certification keeps rising; paying to buy a degree is no longer an option ### 10. The number of schools under “enhanced scrutiny” for certification keeps rising; paying to buy a degree is no longer an option\n\n\n- Cost: No cost at all. Before enrolling, simply search the school’s name in the announcements posted by the China Scholarship Council (CSC).\n\n- In plain terms: The CSC regularly publishes lists of foreign institutions subject to enhanced scrutiny for degree certification, and at times it temporarily halts certification applications for certain schools. These are precisely the schools advertised as offering “no language requirements, no need to leave the country, and a master’s degree in just a few months.” Searching for a school’s name beforehand saves you from having to file appeals later on.\n\n- Benefit: The China Scholarship Council consistently issues notices about tightening certification checks for degrees awarded by specific foreign institutions — essentially adding an extra layer of verification for their diplomas. The most recent notice is No. 9, dated October 28, 2025. The CSC has also announced temporary suspensions of certification applications for certain overseas schools and issued warnings about fraudsters exploiting the degree certification process to defraud applicants.\n\n- Evidence grade: A\n\n- Notes: “Enhanced scrutiny” does not automatically mean a degree cannot be certified, but it does require submission of additional documentation and takes considerably longer. Any agency promising “guaranteed certification” or “expedited processing via internal channels” is running a scam; the CSC has issued explicit anti-fraud advisories on this matter. Engaging overseas services to write papers or attend classes on your behalf risks not only degree revocation but also negative consequences for your visa status if discovered.\n- Sources: China (Ministry of Education of China) Study Abroad Service Center. Announcement on Strengthening Certification Review of Academic Degree Certification of Some Foreign Universities (9) (2025-10-28). \nEvidence A. “Enhanced scrutiny” does not automatically mean a degree cannot be certified, but it does require submission of additional documentation and takes considerably longer. Any agency promising “guaranteed certification” or “expedited processing via internal channels” is running a scam; the CSC has issued explicit anti-fraud advisories on this matter. Engaging overseas services to write papers or attend classes on your behalf risks not only degree revocation but also negative consequences for your visa status if discovered.\nPossible trade-off: The source summarizes the return this way: “The CSC regularly publishes lists of foreign institutions subject to enhanced scrutiny for degree certification, and at times it temporarily halts certification applications for certain schools. These are precisely the schools advertised as offering “no language requirements, no need to leave the country, and a master’s degree in just a few months.” Searching for a school’s name beforehand saves you from having to file appeals later on.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中国（教育部）留学服务中心. 关于对部分国外院校学历学位认证加强认证审查的公告（九）（2025-10-28）.: https://www.cscse.edu.cn/cscse/sy/tzgg/2025102809225023345/index.html\n中国（教育部）留学服务中心.: https://www.cscse.edu.cn/\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/32-%E5%87%BA%E5%9B%BD%E7%95%99%E5%AD%A6.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-001 · Sudden severe headache and sweating after spinal cord injury: first help the person sit upright, loosen tight clothing, and call 120. ### 1. Sudden severe headache and sweating after spinal cord injury: first help the person sit upright, loosen tight clothing, and call 120.\n\n\n- Cost: No cost at all. Just three simple actions, completed in just a few dozen seconds.\n- In plain terms: In people with spinal cord injury, the body’s warning signals get disrupted. Even though the bladder may be full or clothing might be tight, the person might not notice it — yet blood pressure can spike dramatically. The warning signs are sudden severe headache and sweating. In such cases, the first step is to help the person sit upright, loosen any tight clothing, check whether the bladder is full, and call 120 right away.\n- Benefit: This episode is known as autonomic dysreflexia. A systematic review examined four major databases — Medline, CINAHL, EMBASE, and PsycINFO — and included 31 studies, 6 of which were randomized controlled trials. The review clearly states that non-drug management during an episode consists of three steps: positioning the patient upright, loosening tight clothing, and removing any triggering factors. These steps are supported by clinical consensus and physiological evidence, and are classified as Level 5 evidence. Antihypertensive drugs are only used when blood pressure remains elevated; phentolamine has Level 1 evidence, while nifedipine and prostaglandin E2 have Level 2 evidence. Preventive strategies mainly target common triggers such as urinary retention and surgical procedures; most of these preventive measures are backed by Level 4 or Level 5 evidence.\n- Evidence grade: B\n- Sources:Krassioukov A, Warburton DE, Teasell R, Eng JJ; Spinal Cord Injury Rehabilitation Evidence Research Team (2009). A systematic review of the management of autonomic dysreflexia after spinal cord injury. Archives of Physical Medicine and Rehabilitation, 90(4):682-695. \n- Notes: This B rating reflects the fact that there are no randomized controlled trials supporting those three immediate actions — only clinical consensus and physiological reasoning. The review itself notes that most of these measures are supported solely by non-controlled studies. Medication administration is strictly a medical professional’s responsibility; family members must not give antihypertensive drugs at home. Lying the person down can further raise blood pressure, so sitting upright is essential. Family members and caregivers must also master these three steps. This condition must never be mistaken for ordinary headaches.\nEvidence B. This B rating reflects the fact that there are no randomized controlled trials supporting those three immediate actions — only clinical consensus and physiological reasoning. The review itself notes that most of these measures are supported solely by non-controlled studies. Medication administration is strictly a medical professional’s responsibility; family members must not give antihypertensive drugs at home. Lying the person down can further raise blood pressure, so sitting upright is essential. Family members and caregivers must also master these three steps. This condition must never be mistaken for ordinary headaches.\nPossible trade-off: The source summarizes the return this way: “In people with spinal cord injury, the body’s warning signals get disrupted. Even though the bladder may be full or clothing might be tight, the person might not notice it — yet blood pressure can spike dramatically. The warning signs are sudden severe headache and sweating. In such cases, the first step is to help the person sit upright, loosen any tight clothing, check whether the bladder is full, and call 120 right away.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Krassioukov A, Warburton DE, Teasell R, Eng JJ\nSpinal Cord Injury Rehabilitation Evidence Research Team (2009). A systematic review of the management of autonomic dysreflexia after spinal cord injury. Archives of Physical Medicine and Rehabilitation, 90(4):682-695.: https://doi.org/10.1016/j.apmr.2008.10.017\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-002 · The first decade after becoming disabled is a high-risk period for suicide; this shouldn’t be dismissed as “just a matter of staying positive.” ### 2. The first decade after becoming disabled is a high-risk period for suicide; this shouldn’t be dismissed as “just a matter of staying positive.”\n\n- Cost: No cost at all. It only requires a phone call or a single appointment booking.\n- In plain terms: In the first few years after becoming disabled, it’s very common for both the disabled individual and their family members to experience severe emotional distress — this is not a sign of weak willpower at all. Long-term follow-up studies conducted at two spinal cord injury centers in the UK found that the suicide rate among this group is five times higher than that of the general population. Over 90% of all suicides among these individuals occur within the first decade after their injury. For people whose injury was directly caused by a prior suicide attempt, this risk is even higher.\n- Benefit: This study tracked 2,304 patients with traumatic spinal cord injuries who were newly admitted between 1991 and 2010, survived the first year after injury, and had residual neurological impairments at discharge, with follow-up lasting until the end of 2014. Among them, 63 patients (2.7%) had suffered their injury as a direct result of a prior suicide attempt. By the end of the follow-up period, 533 patients had died, of which 4.2% died by suicide; 91% of all suicides occurred within the first ten years after injury. The age-standardized suicide mortality rate was 62.5 cases per 100,000 people per year (95% CI 36.4–88.6), which is five times the average suicide rate of 12.2 cases per 100,000 people in England and Wales in 2014. Compared to patients with other causes of injury, those whose injury was triggered by a prior suicide attempt had a 4.32-fold higher risk of death overall (P<0.001), and a 9.46-fold higher risk of suicide specifically (P<0.001).\n- Evidence grade: A\n- Sources:Savic G, DeVivo MJ, Frankel HL, Jamous MA, Soni BM, Charlifue S (2018). Suicide and traumatic spinal cord injury - a cohort study. Spinal Cord, 56(1):2-6. \n- Notes: This research was limited to spinal cord injury patients only, so the findings should be extrapolated with caution to other causes of disability such as blindness, amputation, or burns. Its main takeaway is the time window of heightened risk: this elevated risk does not fade away immediately after discharge, and requires close monitoring for a full decade. For support services, please refer to Section 29, Item 11 (12356). To prevent accidental harm, avoid storing sleeping pills or pesticides at home; see Section 1, Item 25 (thoughts of suicide). If feelings of grief and emotional distress persist for more than six months, seek help from a psychiatrist or clinical psychologist; see Section 29, Item 8 (grief lasting over half a year).\nEvidence A. This research was limited to spinal cord injury patients only, so the findings should be extrapolated with caution to other causes of disability such as blindness, amputation, or burns. Its main takeaway is the time window of heightened risk: this elevated risk does not fade away immediately after discharge, and requires close monitoring for a full decade. For support services, please refer to Section 29, Item 11 (12356). To prevent accidental harm, avoid storing sleeping pills or pesticides at home; see Section 1, Item 25 (thoughts of suicide). If feelings of grief and emotional distress persist for more than six months, seek help from a psychiatrist or clinical psychologist; see Section 29, Item 8 (grief lasting over half a year).\nPossible trade-off: The source summarizes the return this way: “In the first few years after becoming disabled, it’s very common for both the disabled individual and their family members to experience severe emotional distress — this is not a sign of weak willpower at all. Long-term follow-up studies conducted at two spinal cord injury centers in the UK found that the suicide rate among this group is five times higher than that of the general population. Over 90% of all suicides among these individuals occur within the first decade after their injury. For people whose injury was directly caused by a prior suicide attempt, this risk is even higher.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Savic G, DeVivo MJ, Frankel HL, Jamous MA, Soni BM, Charlifue S (2018). Suicide and traumatic spinal cord injury - a cohort study. Spinal Cord, 56(1):2-6.: https://doi.org/10.1038/sc.2017.98\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-003 · Hospitalization for mental disorders is voluntary; only two exceptions allow admission without consent ### 3. Hospitalization for mental disorders is voluntary; only two exceptions allow admission without consent\n\n\n- Cost: No cost involved. Memorize these two exceptions so you can cite them when needed.\n- In plain terms: Family members or employers cannot force someone to stay in a psychiatric hospital indefinitely. The law permits admission without consent only in two specific cases: when the person has already harmed or is at risk of harming themselves, or when they have already harmed or are at risk of harming others. In the first case, hospital admission still requires guardian approval; otherwise it is not allowed. If someone disputes the diagnosis, they may request a second evaluation within three days, and later can hire an independent medical expert for a formal assessment.\n- Benefit: Article 30 of the Mental Health Law states that “hospitalization for mental disorders shall be voluntary.” Admission is mandatory only when diagnostic findings and clinical assessments confirm that the individual has a serious mental disorder and meets one of two criteria: (1) they have already attempted or are at risk of attempting self-harm, or (2) they have already harmed or are at risk of harming others. Article 31 adds that in the first scenario, admission requires guardian consent; otherwise it is prohibited. Article 32 permits anyone who disputes the diagnosis to request a second evaluation within three days, conducted by psychiatrists other than those who made the original diagnosis; further disagreement may be addressed by hiring a legally licensed medical expert. Article 35 stipulates that if subsequent evaluations show the person does not meet criteria for serious mental disorder or does not require hospitalization, admission must be halted. Article 78 also holds liable anyone who knowingly admits a non‑patient to a psychiatric facility; this law took effect on 1 May 2013 and was amended in 2018.\n- Evidence grade: A\n- Sources: Mental Health Law of the People's Republic of China (amended in 2018, Article 30, Article 31, Article 32, Article 35, Article 78). \n- Notes: It is essential to clarify both sides of this rule; otherwise it could be misread as “no one can ever be admitted.” Article 28 mandates that close relatives, employers, or local police must intervene immediately if a suspected patient shows signs of self‑harm or harm to others, and must arrange for a medical evaluation; hospitals must comply with such requests. Thus, “being evaluated” and “being hospitalized” are separate steps, each with its own threshold. Article 75 outlines penalties for hospitals that improperly restrain patients or misdiagnose healthy individuals; violators may face sanctions up to revocation of their license. Guidance on handling situations where someone exhibits violent tendencies can be found in Section 8.\nEvidence A. It is essential to clarify both sides of this rule; otherwise it could be misread as “no one can ever be admitted.” Article 28 mandates that close relatives, employers, or local police must intervene immediately if a suspected patient shows signs of self‑harm or harm to others, and must arrange for a medical evaluation; hospitals must comply with such requests. Thus, “being evaluated” and “being hospitalized” are separate steps, each with its own threshold. Article 75 outlines penalties for hospitals that improperly restrain patients or misdiagnose healthy individuals; violators may face sanctions up to revocation of their license. Guidance on handling situations where someone exhibits violent tendencies can be found in Section 8.\nPossible trade-off: The source summarizes the return this way: “Family members or employers cannot force someone to stay in a psychiatric hospital indefinitely. The law permits admission without consent only in two specific cases: when the person has already harmed or is at risk of harming themselves, or when they have already harmed or are at risk of harming others. In the first case, hospital admission still requires guardian approval; otherwise it is not allowed. If someone disputes the diagnosis, they may request a second evaluation within three days, and later can hire an independent medical expert for a formal assessment.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中华人民共和国精神卫生法（2018 年修正，第三十条、第三十一条、第三十二条、第三十五条、第七十八条）.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf7448a066d\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-004 · For caregivers of disabled family members at home, it’s vital to watch your own health ### 4. For caregivers of disabled family members at home, it’s vital to watch your own health\n\n- Cost: There’s no cost involved. Simply share some of the caregiving duties and use that time to get a medical checkup.\n- In plain terms: It’s not exaggeration when caregivers feel completely exhausted. One U.S. study followed over 800 older adults for four years. Those caring for a disabled spouse while also reporting high levels of mental strain had a mortality risk roughly 63% higher than people who weren’t caregivers. No such increase appeared among caregivers who didn’t report feeling stressed. So the real issue isn’t caregiving itself, but the long-term strain it causes.\n- Benefit: This prospective cohort study ran from 1993 to 1998, with an average follow-up period of 4.5 years across four U.S. communities. It included 392 caregivers and 427 non-caregivers aged 66–96 who all lived with their spouses. Over four years, 103 participants (12.6%) passed away. After adjusting for socioeconomic factors, pre-existing conditions, and subclinical cardiovascular disease, caregivers reporting mental or emotional stress had a 63% higher mortality risk compared to non-caregivers (RR 1.63, 95% CI 1.00–2.65). No significant increase in mortality was seen among caregivers without reported stress (RR 1.08, 95% CI 0.61–1.90) or among spouses who were disabled but not cared for by their partners (RR 1.37, 95% CI 0.73–2.58).\n- Evidence grade: A\n- Sources:Schulz R, Beach SR (1999). Caregiving as a risk factor for mortality: the Caregiver Health Effects Study. JAMA, 282(23):2215-2219. \n- Notes: Caution: The lower bound of the confidence interval here is exactly 1.00, meaning there remains a small chance that no actual difference exists. This study focused on older U.S. adults living with disabled spouses, so its findings may not fully apply to caregivers of younger disabled family members. Still, it clearly shows that those experiencing high stress face greater risk. Whenever possible, share caregiving duties with others; contact local disability associations and civil affairs bureaus for respite care or day programs. Caregivers should also keep taking any prescribed medications — see Section 16, Item 1. The main beneficiary of all this advice is you.\nEvidence A. Caution: The lower bound of the confidence interval here is exactly 1.00, meaning there remains a small chance that no actual difference exists. This study focused on older U.S. adults living with disabled spouses, so its findings may not fully apply to caregivers of younger disabled family members. Still, it clearly shows that those experiencing high stress face greater risk. Whenever possible, share caregiving duties with others; contact local disability associations and civil affairs bureaus for respite care or day programs. Caregivers should also keep taking any prescribed medications — see Section 16, Item 1. The main beneficiary of all this advice is you.\nPossible trade-off: The source summarizes the return this way: “It’s not exaggeration when caregivers feel completely exhausted. One U.S. study followed over 800 older adults for four years. Those caring for a disabled spouse while also reporting high levels of mental strain had a mortality risk roughly 63% higher than people who weren’t caregivers. No such increase appeared among caregivers who didn’t report feeling stressed. So the real issue isn’t caregiving itself, but the long-term strain it causes.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Schulz R, Beach SR (1999). Caregiving as a risk factor for mortality: the Caregiver Health Effects Study. JAMA, 282(23):2215-2219.: https://doi.org/10.1001/jama.282.23.2215\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-005 · For long‑term wheelchair users, switch to a pressure‑relieving cushion and check the ischial and sacrococcygeal areas daily ### 5. For long‑term wheelchair users, switch to a pressure‑relieving cushion and check the ischial and sacrococcygeal areas daily\n\n- Cost: A pressure‑relieving cushion costs several hundred to over a thousand yuan. The daily check takes just one minute.\n- In plain terms: Regular foam cushions can cause skin breakdown after prolonged pressure. Once broken, the skin heals slowly and is prone to infection. In a trial conducted in nursing homes, the group using pressure‑relieving cushions showed significantly fewer pressure ulcers on the ischial region. Wheelchairs must also be sized to each individual; a generic model does not suffice.\n- Benefit: This randomized clinical trial took place in 12 nursing homes between 2004 and 2008, enrolling 232 residents aged 65 or older who used a wheelchair for at least 6 hours daily and had a Braden score ≤18. All participants received a properly fitted wheelchair and were then randomly assigned to two groups: one used skin‑protective cushions (air, viscoelastic fluid plus foam, or gel plus foam), while the other used segmented foam cushions 7.6 cm thick. Follow‑up lasted 6 months or until a pressure ulcer developed. For pressure ulcers at the ischial tuberosity, the segmented foam group had 8 cases (6.7%) versus 1 case (0.9%) in the skin‑protective group (P = 0.04). When both ischial and sacrococcygeal ulcers were counted, the segmented foam group had 21 cases (17.6%) and the skin‑protective group 12 cases (10.6%); this difference was not statistically significant (P = 0.14).\n- Evidence grade: B\n- Sources:Brienza D, Kelsey S, Karg P, et al. (2010). A randomized clinical trial on preventing pressure ulcers with wheelchair seat cushions. Journal of the American Geriatrics Society, 58(12):2308-2314. \n- Notes: Two factors justify a B rating. First, the sample size was only 232 participants; the P‑value for the primary outcome (0.04) barely crossed the threshold, while secondary outcomes showed no difference. Second, the participants were elderly nursing‑home residents; results may not apply to younger wheelchair users. Since all subjects received a properly fitted wheelchair, both “proper fit” and “cushion type” contributed to outcomes; therefore, merely swapping the cushion is insufficient. For pressure‑ulcer prevention in bedridden individuals, air mattresses and regular repositioning are discussed in Section 17, Item 8 (Pressure ulcers). Information on applying for subsidies for basic assistive devices can be found in Section 7 of this chapter (contact the county disability‑services office).\nEvidence B. Two factors justify a B rating. First, the sample size was only 232 participants; the P‑value for the primary outcome (0.04) barely crossed the threshold, while secondary outcomes showed no difference. Second, the participants were elderly nursing‑home residents; results may not apply to younger wheelchair users. Since all subjects received a properly fitted wheelchair, both “proper fit” and “cushion type” contributed to outcomes; therefore, merely swapping the cushion is insufficient. For pressure‑ulcer prevention in bedridden individuals, air mattresses and regular repositioning are discussed in Section 17, Item 8 (Pressure ulcers). Information on applying for subsidies for basic assistive devices can be found in Section 7 of this chapter (contact the county disability‑services office).\nPossible trade-off: The source summarizes the return this way: “Regular foam cushions can cause skin breakdown after prolonged pressure. Once broken, the skin heals slowly and is prone to infection. In a trial conducted in nursing homes, the group using pressure‑relieving cushions showed significantly fewer pressure ulcers on the ischial region. Wheelchairs must also be sized to each individual; a generic model does not suffice.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Brienza D, Kelsey S, Karg P, et al. (2010). A randomized clinical trial on preventing pressure ulcers with wheelchair seat cushions. Journal of the American Geriatrics Society, 58(12):2308-2314.: https://doi.org/10.1111/j.1532-5415.2010.03168.x\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-006 · Don’t buy therapies or devices that claim to cure paralysis, blindness, or deafness ### 6. Don’t buy therapies or devices that claim to cure paralysis, blindness, or deafness\n\n- Cost: There’s no direct cost, but it saves you money. The hard part is that family members, full of hope, can’t be dissuaded from buying them.\n- In plain terms: Advertising laws leave no room for ambiguity. Ads for medical services, drugs, and medical devices are prohibited from making any claims about effectiveness, cure rates, or success rates, and they can’t feature real patients sharing their experiences. Phrases like “stand up after three treatment cycles” or “so many people have recovered” are illegal on their own, so there’s no need to even examine the underlying theory. Even products that aren’t classified as medical devices aren’t allowed to mention any disease treatment benefits at all.\n- Benefit: Article 16 of the Advertising Law states that ads for medical services, drugs, and medical devices must not contain any of the following: (1) assertions or guarantees regarding efficacy or safety; (2) information about cure rates or effectiveness; (3) comparisons of efficacy, safety, or performance with other drugs or medical devices, or with other medical institutions; (4) use of endorsers or testimonials to recommend or vouch for the product. Article 17 adds that aside from ads for medical services, drugs, and medical devices, “no other ads are permitted to reference disease treatment functions, nor may they use medical terminology or language that could easily be confused with drugs or medical devices.” Article 4 further requires all ads to be free of false or misleading content, and to not deceive or mislead consumers; advertisers bear full responsibility for the accuracy of their ad content (National regulations, revised 2021).\n- Evidence grade: A\n- Sources:Advertising Law of China (amended in 2021, Article 4, Article 16, Article 17). \n- Notes: There’s only one way to tell if a product is legitimate: whether it dares to make bold, absolute claims. Reputable hospital rehabilitation departments never promise that you’ll stand up after a set number of treatment cycles. If you come across such promotional material, report it to 12315 or your local market regulation authorities. The same marketing tactics are used for health supplements, as detailed in Section 6, Item 10 (Health Supplements). If you’ve already purchased such a product and want a refund, follow the rules for online shopping and prepaid services outlined in Section 5, Item 29 (Online Shopping and Platform Rules). The main beneficiaries of this information are you and your family.\nEvidence A. There’s only one way to tell if a product is legitimate: whether it dares to make bold, absolute claims. Reputable hospital rehabilitation departments never promise that you’ll stand up after a set number of treatment cycles. If you come across such promotional material, report it to 12315 or your local market regulation authorities. The same marketing tactics are used for health supplements, as detailed in Section 6, Item 10 (Health Supplements). If you’ve already purchased such a product and want a refund, follow the rules for online shopping and prepaid services outlined in Section 5, Item 29 (Online Shopping and Platform Rules). The main beneficiaries of this information are you and your family.\nPossible trade-off: The source summarizes the return this way: “Advertising laws leave no room for ambiguity. Ads for medical services, drugs, and medical devices are prohibited from making any claims about effectiveness, cure rates, or success rates, and they can’t feature real patients sharing their experiences. Phrases like “stand up after three treatment cycles” or “so many people have recovered” are illegal on their own, so there’s no need to even examine the underlying theory. Even products that aren’t classified as medical devices aren’t allowed to mention any disease treatment benefits at all.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中华人民共和国广告法（2021 年修正，第四条、第十六条、第十七条）.: https://flk.npc.gov.cn/detail?id=ff8081817ab231eb017abd6bd860052d\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-007 · After obtaining the disability certificate, visit the county-level civil affairs bureau to ask about all available benefits at once ### 7. After obtaining the disability certificate, visit the county-level civil affairs bureau to ask about all available benefits at once\n\n- Cost: No cost involved. Just make one trip to the county-level civil affairs bureau and spend a morning asking questions. You’ll need to visit multiple agencies later on.\n- In plain terms: The disability certificate itself does not provide any financial support — it simply serves as a key to unlock other benefits. Numerous separate benefits are tied to it, each requiring a separate application; none are granted automatically. Visiting the civil affairs bureau once and asking about every item on the list saves you from having to make multiple trips later.\n- Benefit: At least six distinct benefits can be accessed via the certificate, each governed by its own regulations. First, there are the living allowance for low-income disabled individuals and the nursing care subsidy for severely disabled persons, as detailed in Section 7, Item 8. Second, rehabilitation assistance for disabled children is covered under the same section. Third, subsidies for basic assistive devices are provided under Article 26 of the Regulations on Disability Prevention and Rehabilitation for Disabled Persons. Fourth, grants for home modifications to improve accessibility are outlined in Section 9. Fifth, preferential employment opportunities and related services are available to certificate holders, as explained in Section 10. Sixth, a reduction in personal income tax applies, as described in Section 11. Article 26 further states that the state offers basic rehabilitation services to low-income and severely disabled persons through targeted programs, alongside subsidies for basic assistive devices. Article 20 mandates that local authorities and civil affairs bureaus establish community-based rehabilitation centers or contract services to provide guidance, daily living training, nursing care, device provision, and information support (effective July 1, 2017 nationwide).\n- Evidence grade: A\n- Sources:State Council of China (2017). Regulations on Disability Prevention and Rehabilitation of Disabled Persons (Article 20, Article 26). \n- Notes: The application process for the disability certificate itself is described in Section 24, Item 11. Most subsidy amounts and implementation rules are determined at the provincial level, so the same benefit may vary significantly between provinces. Be sure to write down each benefit name during your visit, then verify the exact regulations on the local civil affairs bureau’s website and government portals. Do not rely solely on verbal explanations at the counter. Expect that not all details will be covered in one visit; returning annually is advisable, as policies frequently change.\nEvidence A. The application process for the disability certificate itself is described in Section 24, Item 11. Most subsidy amounts and implementation rules are determined at the provincial level, so the same benefit may vary significantly between provinces. Be sure to write down each benefit name during your visit, then verify the exact regulations on the local civil affairs bureau’s website and government portals. Do not rely solely on verbal explanations at the counter. Expect that not all details will be covered in one visit; returning annually is advisable, as policies frequently change.\nPossible trade-off: The source summarizes the return this way: “The disability certificate itself does not provide any financial support — it simply serves as a key to unlock other benefits. Numerous separate benefits are tied to it, each requiring a separate application; none are granted automatically. Visiting the civil affairs bureau once and asking about every item on the list saves you from having to make multiple trips later.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2017). 残疾预防和残疾人康复条例（第二十条、第二十六条）.: https://www.gov.cn/zhengce/zhengceku/2017-02/27/content_5171308.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-008 · For children under 7 who have disabilities or autism, apply to the county-level civil affairs bureau for rehabilitation assistance. ### 8. For children under 7 who have disabilities or autism, apply to the county-level civil affairs bureau for rehabilitation assistance. \n\n- Cost: There is no cost. Simply submit one application to the county-level civil affairs bureau and then choose a qualified rehabilitation center from the approved list. \n- In plain terms: The government has established a rehabilitation assistance program for children with disabilities and autism aged 0–6, covering surgeries, assistive devices, and therapy sessions. Initially, priority is given to children from low-income families; however, regions with sufficient financial resources may extend eligibility based on age or economic status. This early intervention window yields the best outcomes, so action should not be delayed until school age. Centers must be selected from the official list maintained by the civil affairs bureau. \n- Benefit: According to the State Council’s guidelines, eligible recipients include children aged 0–6 with visual, hearing, speech, physical, or intellectual disabilities, as well as those with autism. This includes children from households receiving minimum living allowances, registered poverty-stricken families, or those under state care. Local authorities may further broaden eligibility criteria based on regional financial capacity. Funding levels are determined by each provincial government and adjusted periodically. This policy is grounded in Article 26 of the Regulations on Disability Prevention and Rehabilitation, which mandates free access to surgeries, assistive devices, and therapy for qualifying children nationwide starting in 2018. \n- Evidence grade: A \n- Sources: State Council of China (2018). Opinions on Establishing a Rehabilitation and Assistance System for Disabled Children (Guofa [2018] No. 20). ; State Council of China (2017). Regulations on Disability Prevention and Rehabilitation of Disabled People (Article 26). \n- Notes: Specific assistance criteria vary by province; consult your local civil affairs bureau’s website for detailed implementation rules. Approved centers are listed there as well. Authorities are required to monitor these facilities rigorously, maintain blacklists for non-compliant providers, and ensure accountability. Unlisted centers demand full out-of-pocket payments and offer no recourse in case of complications. This provision primarily benefits your child, qualifying under the secondary tier of support. Any center guaranteeing “complete recovery” must adhere to the restrictions outlined in Section 6 regarding paralysis treatment.\nEvidence A. Specific assistance criteria vary by province; consult your local civil affairs bureau’s website for detailed implementation rules. Approved centers are listed there as well. Authorities are required to monitor these facilities rigorously, maintain blacklists for non-compliant providers, and ensure accountability. Unlisted centers demand full out-of-pocket payments and offer no recourse in case of complications. This provision primarily benefits your child, qualifying under the secondary tier of support. Any center guaranteeing “complete recovery” must adhere to the restrictions outlined in Section 6 regarding paralysis treatment.\nPossible trade-off: The source summarizes the return this way: “The government has established a rehabilitation assistance program for children with disabilities and autism aged 0–6, covering surgeries, assistive devices, and therapy sessions. Initially, priority is given to children from low-income families; however, regions with sufficient financial resources may extend eligibility based on age or economic status. This early intervention window yields the best outcomes, so action should not be delayed until school age. Centers must be selected from the official list maintained by the civil affairs bureau.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2018). 关于建立残疾儿童康复救助制度的意见（国发〔2018〕20 号）.: https://www.gov.cn/zhengce/zhengceku/2018-07/10/content_5305296.htm\n国务院 (2017). 残疾预防和残疾人康复条例（第二十六条）.: https://www.gov.cn/zhengce/zhengceku/2017-02/27/content_5171308.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-009 · Families can apply to local civil affairs bureaus at or above the county level for subsidies to modify ramps, handrails, and bathrooms at home ### 9. Families can apply to local civil affairs bureaus at or above the county level for subsidies to modify ramps, handrails, and bathrooms at home \n\n- Cost: There is no application fee. Most modifications qualify for subsidies, though you may still need to cover part of the cost. You’ll also need to contact the local disability services council and your neighborhood office. \n- In plain terms: The Law on the Construction of Barrier-Free Environments states that civil affairs bureaus at or above the county level must support and guide home modifications for accessibility, and provide appropriate subsidies to eligible families of persons with disabilities and older adults. These programs are usually coordinated by the disability services council on an annual basis, so early registration is essential. The exact amount of the subsidy and which modifications qualify vary by region. \n- Benefit: Article 19 of the Law on the Construction of Barrier-Free Environments reads: “Civil affairs bureaus at or above the county level must support and guide home modifications for accessibility. Eligible families of persons with disabilities and older adults shall receive appropriate subsidies.” Article 18 adds that local authorities must develop and implement targeted plans for retrofitting existing residential buildings, neighborhoods, public facilities, transportation systems, and urban and rural roads that fail to meet accessibility standards. Article 62 gives anyone the right to submit suggestions or complaints regarding accessibility issues to relevant government agencies, which must respond promptly. Article 63 further allows prosecutors to issue recommendations or file public interest lawsuits against any conduct violating these provisions (nationwide, effective September 1, 2023). \n- Evidence grade: B \n- Sources: Barrier-free Environment Construction Law of the People's Republic of China (Article 18, Article 19, Article 62, Article 63). \n- Notes: This grade is assigned because the law merely requires “appropriate subsidies” without specifying exact amounts or eligibility criteria; those details are left to local discretion. First, check the local disability services council website for programs targeting “home modifications for low-income families with severe disabilities.” Most slots are allocated annually, so early application is crucial. Installing elevators or modifying stairways falls under separate procedures managed by housing authorities. For non-compliant public facilities, Article 62 permits filing a complaint with authorities, who must provide a response.\nEvidence B. This grade is assigned because the law merely requires “appropriate subsidies” without specifying exact amounts or eligibility criteria; those details are left to local discretion. First, check the local disability services council website for programs targeting “home modifications for low-income families with severe disabilities.” Most slots are allocated annually, so early application is crucial. Installing elevators or modifying stairways falls under separate procedures managed by housing authorities. For non-compliant public facilities, Article 62 permits filing a complaint with authorities, who must provide a response.\nPossible trade-off: The source summarizes the return this way: “The Law on the Construction of Barrier-Free Environments states that civil affairs bureaus at or above the county level must support and guide home modifications for accessibility, and provide appropriate subsidies to eligible families of persons with disabilities and older adults. These programs are usually coordinated by the disability services council on an annual basis, so early registration is essential. The exact amount of the subsidy and which modifications qualify vary by region.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中华人民共和国无障碍环境建设法（第十八条、第十九条、第六十二条、第六十三条）.: https://flk.npc.gov.cn/detail?id=ff80818188d7430b0189018493370940\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-010 · Mentioning your certification during a job interview can save the employer money ### 10. Mentioning your certification during a job interview can save the employer money\n\n\n- Cost: Zero. You only need to add one extra sentence during the interview; the real challenge is simply speaking up.\n\n- In plain terms: Employers must hire disabled workers so that they make up at least 1.5% of their total workforce; the exact percentage is set by each province. If they fall short of this target, they must pay a disability employment levy calculated per employee based on the average annual wage of their staff from the previous year. Therefore, hiring you isn’t merely an act of goodwill — it actually cuts down on their expenses. Bringing up your certification during the interview makes it easy for them to see this financial benefit.\n\n- Benefit: Article 8 of the Regulations on Employment of Disabled Persons states: “Employers must ensure that disabled workers account for at least 1.5% of their total workforce; the precise percentage is determined by provincial governments according to local conditions.” Article 9 adds that employers failing to meet this requirement must pay the disability employment levy. Article 8 of the Measures for Collection, Use, and Management of the Disability Employment Levy provides the calculation formula: “Annual levy amount = (Total number of employees in the previous year × mandated disabled‑worker ratio set by the provincial government) − actual number of disabled workers hired × average annual wage of employees in the previous year.” Moreover, Article 16 exempts micro‑enterprises with 20 or fewer employees that have been operating for no more than three years from this levy if they still cannot meet the mandated hiring ratio. Article 36 of the Law on the Protection of Disabled Persons further guarantees tax incentives for employers who meet or exceed the required disabled‑worker ratio, or who concentrate on hiring disabled personnel (these provisions have been in effect nationwide since 1 May 2007).\n\n- Evidence grade: A\n- Sources: State Council of China (2007). Regulations on Employment of Disabled Persons (Article 8, Article 9). ; Ministry of Finance, State Taxation Administration of China, China Disabled Persons' Federation (2015). Measures for the Administration of the Collection and Use of Employment Security Funds for Disabled Persons (Finance and Taxation [2015] 72 No., Article 6, Article 8, Article 16). ; Law of the People's Republic of China on the Protection of Disabled Persons (Article 36). \n\n- Notes: This advantage does not apply to micro‑enterprises with 20 or fewer employees that have been registered for less than three years; do not rely on it in those cases. The rules governing levy exemptions are updated regularly, so always refer to the latest announcements issued by the Ministry of Finance. Additionally, the requirement to meet the hiring ratio involves genuine employment; merely listing a disabled worker on payroll to claim the exemption is fraudulent and could implicate you as well. For details on eligibility for employment assistance programs and social insurance subsidies, see Section 7, Item 12 (“Employment assistance for disadvantaged individuals”). Information on vocational training subsidies can be found in Section 7, Item 13 (“Vocational training subsidies”). Ultimately, the primary beneficiaries of this arrangement are you, the job applicant.\nEvidence A. This advantage does not apply to micro‑enterprises with 20 or fewer employees that have been registered for less than three years; do not rely on it in those cases. The rules governing levy exemptions are updated regularly, so always refer to the latest announcements issued by the Ministry of Finance. Additionally, the requirement to meet the hiring ratio involves genuine employment; merely listing a disabled worker on payroll to claim the exemption is fraudulent and could implicate you as well. For details on eligibility for employment assistance programs and social insurance subsidies, see Section 7, Item 12 (“Employment assistance for disadvantaged individuals”). Information on vocational training subsidies can be found in Section 7, Item 13 (“Vocational training subsidies”). Ultimately, the primary beneficiaries of this arrangement are you, the job applicant.\nPossible trade-off: The source summarizes the return this way: “Employers must hire disabled workers so that they make up at least 1.5% of their total workforce; the exact percentage is set by each province. If they fall short of this target, they must pay a disability employment levy calculated per employee based on the average annual wage of their staff from the previous year. Therefore, hiring you isn’t merely an act of goodwill — it actually cuts down on their expenses. Bringing up your certification during the interview makes it easy for them to see this financial benefit.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2007). 残疾人就业条例（第八条、第九条）.: https://www.gov.cn/zhengce/zhengceku/2008-03/28/content_6646.htm\n财政部、国家税务总局、中国残联 (2015). 残疾人就业保障金征收使用管理办法（财税〔2015〕72 号，第六条、第八条、第十六条）.: http://www.gov.cn/zhengce/zhengceku/2015-09/15/content_5650063.htm\n中华人民共和国残疾人保障法（第三十六条）.: https://flk.npc.gov.cn/detail?id=ff8080816f135f46016f1d134c88132b\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-011 · Tax reductions for individuals with disabilities – how much can be saved? Call your provincial tax bureau for details ### 11. Tax reductions for individuals with disabilities – how much can be saved? Call your provincial tax bureau for details\n\n\n- Cost: No expense at all. You simply tick a box during filing or submit a one-time registration form.\n- In plain terms: The Individual Income Tax Law states that individuals with disabilities may receive tax reductions on their earnings. However, the exact amount and duration of these reductions are left to provincial governments to determine, so they vary from province to province. Some provinces set an annual cap on the reduction, while others apply a percentage cut. To find out the exact figure for your area, call 12366 or check the relevant tax‑relief options in the Individual Income Tax app.\n- Benefit: Article 5 of the Individual Income Tax Law reads: “Under any of the following circumstances, individuals may be granted tax reductions; the specific extent and duration shall be prescribed by the people’s governments of provinces, autonomous regions, or municipalities directly under the Central Government and reported to the standing committees of their local people’s congresses: (1) earnings of disabled persons, elderly living alone, and families of martyrs; (2) income affected by major losses caused by natural disasters.” Additionally, Article 36 of the Law on the Protection of Disabled Persons stipulates that the state shall provide tax incentives and waive administrative and service fees for disabled persons engaged in self‑employment (effective 1 January 2019).\n- Evidence grade: A\n- Sources: Individual Income Tax Law of the People's Republic of China (Amended in 2018, Article 5). ; Law of the People's Republic of China on the Protection of Disabled Persons (Article 36). \n- Notes: The benefit is rated “minor” because the law does not specify any numerical limits; most provinces offer reductions ranging from a few hundred to a few thousand yuan per year. While the amount is modest, the relief can be used indefinitely once obtained, making it worthwhile to apply. The only authoritative figure for your province is the official announcement from the local tax bureau; online comparison tables are often outdated. Self‑employed individuals should also request exemption from administrative fees under Article 36 of the Law on the Protection of Disabled Persons when applying for a business license.\nEvidence A. The benefit is rated “minor” because the law does not specify any numerical limits; most provinces offer reductions ranging from a few hundred to a few thousand yuan per year. While the amount is modest, the relief can be used indefinitely once obtained, making it worthwhile to apply. The only authoritative figure for your province is the official announcement from the local tax bureau; online comparison tables are often outdated. Self‑employed individuals should also request exemption from administrative fees under Article 36 of the Law on the Protection of Disabled Persons when applying for a business license.\nPossible trade-off: The source summarizes the return this way: “The Individual Income Tax Law states that individuals with disabilities may receive tax reductions on their earnings. However, the exact amount and duration of these reductions are left to provincial governments to determine, so they vary from province to province. Some provinces set an annual cap on the reduction, while others apply a percentage cut. To find out the exact figure for your area, call 12366 or check the relevant tax‑relief options in the Individual Income Tax app.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中华人民共和国个人所得税法（2018 年修正，第五条）.: https://flk.npc.gov.cn/detail?id=2c909fdd678bf17901678bf724bd0609\n中华人民共和国残疾人保障法（第三十六条）.: https://flk.npc.gov.cn/detail?id=ff8080816f135f46016f1d134c88132b\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-012 · Guide dogs are allowed in public places and on public transport; blind individuals ride city buses for free. ### 12. Guide dogs are allowed in public places and on public transport; blind individuals ride city buses for free.\n\n- Cost: There is no expense involved. If stopped, one must cite the relevant legal provisions; this may lead to a brief standoff.\n- In plain terms: The law clearly states that managers of public venues, transport facilities, and operators of public transport must provide reasonable accommodations for disabled persons traveling with guide dogs, hearing dogs, or other service animals. Additionally, blind individuals with valid identification may ride city buses, trams, subways, and ferries free of charge, and may bring any necessary assistive devices along. Should anyone object, simply point out these two provisions; if that fails, file a complaint.\n- Benefit: Article 46 of the Accessibility Law reads: “Managers of public venues, transport facilities, and operators of public transport must provide reasonable accommodations for disabled persons traveling with guide dogs, hearing dogs, or other service animals.” Article 35 further mandates that hotlines for civil services, emergency call systems for police, fire, traffic accidents, and medical emergencies must gradually incorporate accessibility features such as voice output, large print, Braille, and one‑touch dialing. Article 62 grants any individual the right to file complaints or reports regarding violations of this law; authorities must respond promptly. Article 50 of the Law on the Protection of Persons with Disabilities states: “Blind individuals with valid identification may ride city buses, trams, subways, ferries, and other public transport free of charge; mail containing Braille materials is also delivered at no cost.” It adds that local governments must ensure such individuals receive convenient and preferential treatment, including permission to bring any essential assistive devices (nationwide; Accessibility Law effective 1 September 2023).\n- Evidence grade: A\n- Sources: Barrier-free Environment Construction Law of the People's Republic of China (Article 35, Article 46, Article 62). ; Law of the People's Republic of China on the Protection of Disabled Persons (Article 50). \n- Notes: The wording “provide reasonable accommodations” carries no explicit penalties, so opponents may not yield immediately during a confrontation. Keeping a screenshot of the relevant statutes on one’s phone is more useful than memorizing article numbers. If a resolution cannot be reached on the spot, Article 62 permits filing a formal complaint, which authorities must address. Separate regulations apply to railways and airlines; it is advisable to contact their customer service beforehand. The definition of “valid identification” for free transit varies by region; consulting the local disability affairs office is recommended.\nEvidence A. The wording “provide reasonable accommodations” carries no explicit penalties, so opponents may not yield immediately during a confrontation. Keeping a screenshot of the relevant statutes on one’s phone is more useful than memorizing article numbers. If a resolution cannot be reached on the spot, Article 62 permits filing a formal complaint, which authorities must address. Separate regulations apply to railways and airlines; it is advisable to contact their customer service beforehand. The definition of “valid identification” for free transit varies by region; consulting the local disability affairs office is recommended.\nPossible trade-off: The source summarizes the return this way: “The law clearly states that managers of public venues, transport facilities, and operators of public transport must provide reasonable accommodations for disabled persons traveling with guide dogs, hearing dogs, or other service animals. Additionally, blind individuals with valid identification may ride city buses, trams, subways, and ferries free of charge, and may bring any necessary assistive devices along. Should anyone object, simply point out these two provisions; if that fails, file a complaint.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中华人民共和国无障碍环境建设法（第三十五条、第四十六条、第六十二条）.: https://flk.npc.gov.cn/detail?id=ff80818188d7430b0189018493370940\n中华人民共和国残疾人保障法（第五十条）.: https://flk.npc.gov.cn/detail?id=ff8080816f135f46016f1d134c88132b\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-013 · Disabled candidates taking the national college entrance exam can request reasonable accommodations, including a 50% time extension for those using Braille test papers. ### 13. Disabled candidates taking the national college entrance exam can request reasonable accommodations, including a 50% time extension for those using Braille test papers.\n\n\n- Cost: There is no monetary cost. However, candidates must submit a written application within the timeframe specified by their provincial education authorities and attend an in-person verification session.\n\n- In plain terms: The Ministry of Education and the China Disabled Persons’ Federation have issued official guidelines outlining specific accommodations for disabled students taking the college entrance exam. These include Braille test papers, large-print test papers, exemption from foreign language listening tests, extended exam time, private testing rooms, and permission to bring hearing aids or wheelchairs into the exam hall. These benefits are not automatically granted; candidates must apply in writing by the deadline set by their provincial education authorities, attaching a valid disability certificate (second generation or newer). If a candidate disagrees with the decision, they may request a review from the provincial education department.\n\n- Benefit: Article 5 of the “Regulations on Managing Accommodations for Disabled Candidates in the National College Entrance Exam” lists twelve distinct accommodations. These include providing Braille, large-print, or standard test papers for visually impaired students; exempting hearing-impaired students from foreign language listening tests; allowing visually impaired students to bring Braille pens, writing boards, non-recording Braille typewriters, electronic visual aids, white canes, and magnifying glasses into the exam; permitting hearing-impaired students to use hearing aids or cochlear implants; and allowing mobility-limited students to bring wheelchairs or walking aids, with custom desks and chairs available upon request. The time extension is clearly defined in Article 5, Paragraph 6: “For visually impaired candidates using Braille test papers, the total exam time is extended by 50% relative to the standard duration; for those using large-print or standard papers, or for candidates with limited hand mobility due to cerebral palsy or other conditions, the extension is 30%.” Additional benefits include priority access to exam venues, private standardized testing rooms, and on-site assistance from guides and sign language interpreters. Article 7 details the application process: candidates must submit a formal written request by the provincial deadline, accompanied by a valid disability certificate; an expert panel then conducts an on-site assessment, after which the provincial education authority issues a written notice of approval or denial. Article 8 allows candidates to appeal any decision via a written review request to the provincial education department. Article 9 specifies that for candidates exempt from foreign language listening tests, the final score is calculated as “written test score × total foreign language points / total written test points.” Finally, Article 18 states that these same accommodations may be applied to other national education exams, such as graduate school admissions or adult college entrance exams (National Regulations, effective April 7, 2017).\n\n- Evidence grade: A\n- Sources: Ministry of Education of China, China Disabled Persons' Federation (2017). Provisions on the Management of the National Unified Examination for Disabled Persons to Participate in the Enrollment of Regular Colleges and Universities (Teaching [2017] No. 4, Article 5, Article 7, Article 8, Article 9, Article 18). \n\n- Notes: Each province sets its own application deadline, which is published in its annual college entrance exam registration guidelines. Missing this deadline means no eligibility for accommodations that year. Therefore, students and parents should check their provincial education authority’s website during the first semester of senior year to confirm the exact application window. Article 18 also provides a broader pathway: similar accommodations can be requested for other national education exams, including graduate school and adult college entrance exams. Additionally, Article 14 of this section explicitly prohibits schools from denying enrollment to disabled students. The primary beneficiaries of these provisions are the candidates themselves or their children.\nEvidence A. Each province sets its own application deadline, which is published in its annual college entrance exam registration guidelines. Missing this deadline means no eligibility for accommodations that year. Therefore, students and parents should check their provincial education authority’s website during the first semester of senior year to confirm the exact application window. Article 18 also provides a broader pathway: similar accommodations can be requested for other national education exams, including graduate school and adult college entrance exams. Additionally, Article 14 of this section explicitly prohibits schools from denying enrollment to disabled students. The primary beneficiaries of these provisions are the candidates themselves or their children.\nPossible trade-off: The source summarizes the return this way: “The Ministry of Education and the China Disabled Persons’ Federation have issued official guidelines outlining specific accommodations for disabled students taking the college entrance exam. These include Braille test papers, large-print test papers, exemption from foreign language listening tests, extended exam time, private testing rooms, and permission to bring hearing aids or wheelchairs into the exam hall. These benefits are not automatically granted; candidates must apply in writing by the deadline set by their provincial education authorities, attaching a valid disability certificate (second generation or newer). If a candidate disagrees with the decision, they may request a review from the provincial education department.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 教育部、中国残联 (2017). 残疾人参加普通高等学校招生全国统一考试管理规定（教学〔2017〕4 号，第五条、第七条、第八条、第九条、第十八条）.: http://www.gov.cn/zhengce/zhengceku/2017-04/12/content_5650060.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-014 · Schools may not refuse enrollment for children with disabilities; those unable to attend receive in‑home instruction arranged by the education bureau ### 14. Schools may not refuse enrollment for children with disabilities; those unable to attend receive in‑home instruction arranged by the education bureau\n\n- Cost: No expense is required. A single application must be submitted, and an evaluation may be necessary. If a school refuses, you must escalate the matter to the local education bureau.\n- In plain terms: The regulations clearly state that preschools and schools at all levels must not deny enrollment to eligible children with disabilities. This applies to regular vocational schools as well. For children who need personal care and cannot attend school, county‑level education authorities must arrange in‑home instruction or distance learning and include them in the official student registry. Decisions on admission and transfers are made by an expert committee on disability education appointed by the county education bureau, not by the schools themselves.\n- Benefit: Article 7 of the Regulations on Education for Persons with Disabilities reads: “Preschools, schools at all levels, and other educational institutions shall provide education for persons with disabilities in accordance with these regulations and relevant national laws; they may not refuse enrollment to persons with disabilities who meet legal requirements.” Article 29 adds: “Regular vocational schools may not refuse admission to persons with disabilities who satisfy the stipulated admission criteria, and regular vocational training centers must actively enroll them.” The regulations further require that county governments arrange in‑home instruction or remote learning for eligible children who need care and cannot attend school, while also maintaining their enrollment records. Article 20 mandates that county education authorities, together with health, civil affairs agencies, and disability organizations, form an expert committee comprising educators, psychologists, rehabilitation specialists, and social workers to assess each child’s health, educational capacity, and ability to adapt to school life; the results are confidential. Article 23 permits some flexibility in academic expectations for disabled students attending regular classes. Article 52 allows applicants to request reasonable accommodations for national examinations (effective 1 May 2017).\n- Evidence grade: A\n- Sources:State Council of China (2017). Regulations on the Education of Disabled Persons (Article 7, Article 20, Article 23, Article 29, Article 52). \n- Notes: A school’s verbal claim that “we lack the facilities” is not binding; you must obtain a written response and then approach the county education bureau. The evaluation is conducted by the expert committee appointed by the bureau. The clause in Article 23 about flexible learning standards is valuable when a school attempts to expel a child on academic grounds. Guidance on documenting bullying and the required school procedures can be found in Section 30, Item 3 (School bullying). Information on reasonable accommodations for college entrance exams appears in Section 13 (Reasonable accommodations). This provision benefits your child directly.\nEvidence A. A school’s verbal claim that “we lack the facilities” is not binding; you must obtain a written response and then approach the county education bureau. The evaluation is conducted by the expert committee appointed by the bureau. The clause in Article 23 about flexible learning standards is valuable when a school attempts to expel a child on academic grounds. Guidance on documenting bullying and the required school procedures can be found in Section 30, Item 3 (School bullying). Information on reasonable accommodations for college entrance exams appears in Section 13 (Reasonable accommodations). This provision benefits your child directly.\nPossible trade-off: The source summarizes the return this way: “The regulations clearly state that preschools and schools at all levels must not deny enrollment to eligible children with disabilities. This applies to regular vocational schools as well. For children who need personal care and cannot attend school, county‑level education authorities must arrange in‑home instruction or distance learning and include them in the official student registry. Decisions on admission and transfers are made by an expert committee on disability education appointed by the county education bureau, not by the schools themselves.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国务院 (2017). 残疾人教育条例（第七条、第二十条、第二十三条、第二十九条、第五十二条）.: https://www.gov.cn/zhengce/zhengceku/2017-02/23/content_5170264.htm\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-015 · People missing their right lower limb or both lower limbs can still obtain a driver’s license; the designated category is C5 ### 15. People missing their right lower limb or both lower limbs can still obtain a driver’s license; the designated category is C5\n\n- Cost: The tuition fees are comparable to those for regular driver’s licenses — typically a few thousand yuan in most regions. The vehicle must be modified to allow manual control, and a medical checkup is required every three years.\n- In plain terms: According to regulations issued by China’s Ministry of Public Security, there exists a specific driver’s license category designated for people with disabilities, known as “small automatic passenger cars for disabled persons,” identified by the code C5. Individuals who have lost or lack movement function in their right lower limb or both lower limbs yet can sit upright on their own, provided their upper limbs meet certain criteria, are eligible to apply. A similar pathway exists for those missing one entire palm. Separate license categories also apply to people with visual impairments affecting only one eye or hearing impairments. All required medical evaluations must be conducted at specialized medical institutions approved by provincial health authorities.\n- Benefit: Annex 1 of the “Regulations on the Application and Use of Motor Vehicle Driver’s Licenses” outlines detailed physical eligibility criteria. Clause 8 explicitly states that individuals missing or lacking movement function in their right lower limb or both lower limbs, yet capable of independent sitting posture, and whose upper limbs satisfy stipulated conditions, may apply for a C5 license. Likewise, those missing only their left lower limb while retaining normal right lower limb function may qualify for a standard small automatic car license. For visual impairments, applicants must have at least 5.0 corrected visual acuity in their better eye and a horizontal visual field spanning 150 degrees to qualify for licenses covering small cars, small automatic cars, low-speed trucks, three-wheeled vehicles, and C5 vehicles. Hearing-impaired applicants who can still locate sound sources via hearing aids may obtain licenses for small cars and small automatic cars, provided they wear such aids while driving. Article 85 mandates that medical certificates for C5 license applicants must originate from authorized provincial medical institutions. Holders of this license must undergo periodic health evaluations every three years and submit updated certificates within 30 days after each scoring cycle concludes. Additionally, Article 78 requires all C5 vehicle owners to affix a nationally standardized “disabled persons’ motor vehicle” signage as stipulated by Ministry of Public Security Order No. 172, effective 1 January 2025.\n- Evidence grade: A\n- Sources: Ministry of Public Security of China Order No. 172. Regulations on the application and use of motor vehicle driving licenses (Article 78, Article 85, Attachment 1). \n- Notes: An alternative, far less restrictive option involves operating specially designed motorized wheelchairs for disabled persons. Classified as non-motorized vehicles under Article 119 of the Road Traffic Safety Law, these do not necessitate a driver’s license; Article 58 further limits their maximum speed on non-motorized lanes to 15 km/h. Modifying a standard vehicle for C5 use involves installing manually operated throttle and brake mechanisms via certified manufacturers, followed by official registration updates at local vehicle authorities. Failure to submit updated health documentation within one year following three consecutive scoring cycles results in automatic license revocation.\nEvidence A. An alternative, far less restrictive option involves operating specially designed motorized wheelchairs for disabled persons. Classified as non-motorized vehicles under Article 119 of the Road Traffic Safety Law, these do not necessitate a driver’s license; Article 58 further limits their maximum speed on non-motorized lanes to 15 km/h. Modifying a standard vehicle for C5 use involves installing manually operated throttle and brake mechanisms via certified manufacturers, followed by official registration updates at local vehicle authorities. Failure to submit updated health documentation within one year following three consecutive scoring cycles results in automatic license revocation.\nPossible trade-off: The source summarizes the return this way: “According to regulations issued by China’s Ministry of Public Security, there exists a specific driver’s license category designated for people with disabilities, known as “small automatic passenger cars for disabled persons,” identified by the code C5. Individuals who have lost or lack movement function in their right lower limb or both lower limbs yet can sit upright on their own, provided their upper limbs meet certain criteria, are eligible to apply. A similar pathway exists for those missing one entire palm. Separate license categories also apply to people with visual impairments affecting only one eye or hearing impairments. All required medical evaluations must be conducted at specialized medical institutions approved by provincial health authorities.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 公安部令第 172 号. 机动车驾驶证申领和使用规定（第七十八条、第八十五条、附件 1）.: https://www.gov.cn/gongbao/2025/issue_11866/202502/content_7004031.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-016 · Rehabilitation should be carried out at a proper facility with a rehabilitation medicine department; the intensity must be set by therapists — more intensity does not necessarily mean better results. ### 16. Rehabilitation should be carried out at a proper facility with a rehabilitation medicine department; the intensity must be set by therapists — more intensity does not necessarily mean better results.\n\n\n- Cost: Inpatient rehabilitation costs several hundred yuan per day; the out‑of‑pocket portion varies by region. Treatment is billed on a monthly basis. Daily exercises are required and can be quite monotonous.\n\n- In plain terms: The most common mistake is simply sending a patient home to lie down and hope for a natural recovery. Care delivered by a coordinated, multidisciplinary team helps many patients survive one year later and continue living at home. However, patients should not overdo it on their own. In a large multi-center clinical trial, early, frequent, and more intensive activity within 24 hours after a stroke actually led to poorer outcomes three months later. Thus, the amount and timing of exercise must be determined by the rehabilitation department and therapists.\n\n- Benefit: A Cochrane systematic review included 29 trials with 5,902 participants, comparing organized inpatient stroke‑unit care with other forms of care. At the final follow‑up (median 1 year), the odds ratio for adverse outcomes — death, disability, or need for institutional care — was 0.77 (95% CI 0.69–0.87). The odds ratio for death alone was 0.76 (95% CI 0.66–0.88), and for death or dependence it was 0.75 (95% CI 0.66–0.85); evidence quality is moderate. In absolute terms, for every 100 patients receiving stroke‑unit care, an additional 2 survive, 6 continue living at home, and 6 regain the ability to care for themselves. Conversely, the AVERT trial randomly assigned 2,104 patients across 56 acute stroke units in five countries to either “standard care” or “standard care plus very early intensive activity.” After three months, 480 patients (46%) in the early‑activity group achieved a good outcome (modified Rankin Scale 0–2) versus 525 patients (50%) in the standard‑care group; the adjusted odds ratio was 0.73 (95% CI 0.59–0.90, P=0.004). Death rates were 88 versus 72 patients, with no statistically significant difference (odds ratio 1.34, 95% CI 0.93–1.93, P=0.113).\n\n- Evidence grade: A\n- Sources:Langhorne P, Ramachandra S; Stroke Unit Trialists' Collaboration (2020). Organised inpatient (stroke unit) care for stroke: network meta-analysis. Cochrane Database of Systematic Reviews, 4:CD000197. ; AVERT Trial Collaboration group (2015). Efficacy and safety of very early mobilisation within 24 h of stroke onset (AVERT): a randomised controlled trial. Lancet, 386(9988):46-55. \n\n- Notes: Caution: Both studies involve stroke patients; their findings cannot be directly applied to other disabling conditions such as spinal cord injury, amputation, or burns. The AVERT trial demonstrates that “the earlier and more intense the activity, the better” is not true; it does not mean that early activity is useless. In both trials, the majority of participants began walking within 24 hours; the difference lay in frequency and total volume of exercise. When selecting a facility, verify whether it has a rehabilitation medicine department and qualified physical and occupational therapists — do not rely solely on a “rehabilitation” sign. Information on referrals between primary and tertiary hospitals and related cost thresholds can be found in Section 24.1 (step‑by‑step referrals). Community‑based rehabilitation and assistive devices are discussed in Section 16.7 (contact the county disability‑affairs office).\nEvidence A. Caution: Both studies involve stroke patients; their findings cannot be directly applied to other disabling conditions such as spinal cord injury, amputation, or burns. The AVERT trial demonstrates that “the earlier and more intense the activity, the better” is not true; it does not mean that early activity is useless. In both trials, the majority of participants began walking within 24 hours; the difference lay in frequency and total volume of exercise. When selecting a facility, verify whether it has a rehabilitation medicine department and qualified physical and occupational therapists — do not rely solely on a “rehabilitation” sign. Information on referrals between primary and tertiary hospitals and related cost thresholds can be found in Section 24.1 (step‑by‑step referrals). Community‑based rehabilitation and assistive devices are discussed in Section 16.7 (contact the county disability‑affairs office).\nPossible trade-off: The source summarizes the return this way: “The most common mistake is simply sending a patient home to lie down and hope for a natural recovery. Care delivered by a coordinated, multidisciplinary team helps many patients survive one year later and continue living at home. However, patients should not overdo it on their own. In a large multi-center clinical trial, early, frequent, and more intensive activity within 24 hours after a stroke actually led to poorer outcomes three months later. Thus, the amount and timing of exercise must be determined by the rehabilitation department and therapists.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Langhorne P, Ramachandra S\nStroke Unit Trialists' Collaboration (2020). Organised inpatient (stroke unit) care for stroke: network meta-analysis. Cochrane Database of Systematic Reviews, 4:CD000197.: https://doi.org/10.1002/14651858.CD000197.pub4\nAVERT Trial Collaboration group (2015). Efficacy and safety of very early mobilisation within 24 h of stroke onset (AVERT): a randomised controlled trial. Lancet, 386(9988):46-55.: https://doi.org/10.1016/S0140-6736(15)60690-0\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-017 · Getting a hearing aid when hearing declines — the reason is to hear better now, not to prevent dementia ### 17. Getting a hearing aid when hearing declines — the reason is to hear better now, not to prevent dementia\n\n- Cost: Hearing aids cost several thousand to tens of thousands of yuan; most must be paid for out of pocket. Fitting requires professional testing and multiple follow‑up adjustments.\n- In plain terms: The claim that “wearing a hearing aid prevents dementia” currently lacks solid evidence. A three‑year trial involving nearly a thousand participants found no overall difference between groups. Only among people already at higher risk of cognitive decline did a modest benefit appear. Thus, the main reason to get a hearing aid is to hear clearly now — to talk with others and hear traffic while crossing the street — not to protect the brain decades later.\n- Benefit: The ACHIEVE trial took place in four U.S. communities and enrolled 977 individuals aged 70–84 with untreated hearing loss but no obvious cognitive impairment. Participants were randomly assigned to either hearing intervention (counseling and hearing aid fitting) or health‑education control, with follow‑up every six months. The primary endpoint was change in overall cognitive scores over three years. In the combined analysis of both participant cohorts, there was no significant difference: the intervention group showed a change of −0.200 (95% CI −0.256 to −0.144) versus −0.202 (95% CI −0.258 to −0.145) in the control group; the difference was 0.002 (95% CI −0.077 to 0.081, P = 0.96). A pre‑specified sensitivity analysis revealed a statistically significant interaction (P = 0.010) between the two cohorts. The second cohort comprised older participants with more risk factors for cognitive decline and lower baseline cognitive scores. Researchers concluded that hearing intervention may modestly slow cognitive decline over three years in high‑risk individuals but not in those at lower risk. No serious adverse events attributable to the intervention were reported.\n- Evidence grade: A\n- Sources:Lin FR, Pike JR, Albert MS, et al.; ACHIEVE Collaborative Research Group (2023). Hearing intervention versus health education control to reduce cognitive decline in older adults with hearing loss in the USA (ACHIEVE): a multicentre, randomised controlled trial. Lancet, 402(10404):786-797. \n- Notes: Controversy: The oft‑quoted claim that “hearing aids cut cognitive decline by nearly half” stems from a subgroup analysis of this trial, not its primary result, which showed no overall difference. This note is included to separate the practical benefit of hearing aids from the unproven dementia‑prevention claim. Students with hearing impairments may be exempt from foreign‑language listening tests in college entrance exams; see item 13 (reasonable accommodations) in this section. Drivers with hearing loss should wear hearing aids; see item 15 (C5) in this section.\nEvidence A. Controversy: The oft‑quoted claim that “hearing aids cut cognitive decline by nearly half” stems from a subgroup analysis of this trial, not its primary result, which showed no overall difference. This note is included to separate the practical benefit of hearing aids from the unproven dementia‑prevention claim. Students with hearing impairments may be exempt from foreign‑language listening tests in college entrance exams; see item 13 (reasonable accommodations) in this section. Drivers with hearing loss should wear hearing aids; see item 15 (C5) in this section.\nPossible trade-off: The source summarizes the return this way: “The claim that “wearing a hearing aid prevents dementia” currently lacks solid evidence. A three‑year trial involving nearly a thousand participants found no overall difference between groups. Only among people already at higher risk of cognitive decline did a modest benefit appear. Thus, the main reason to get a hearing aid is to hear clearly now — to talk with others and hear traffic while crossing the street — not to protect the brain decades later.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Lin FR, Pike JR, Albert MS, et al.\nACHIEVE Collaborative Research Group (2023). Hearing intervention versus health education control to reduce cognitive decline in older adults with hearing loss in the USA (ACHIEVE): a multicentre, randomised controlled trial. Lancet, 402(10404):786-797.: https://doi.org/10.1016/S0140-6736(23)01406-X\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-018 · Saying an adult “can’t manage his own affairs” requires a court determination; family members can’t decide on their own ### 18. Saying an adult “can’t manage his own affairs” requires a court determination; family members can’t decide on their own\n\n\n- Cost: Filing a petition with the court incurs filing fees, typically ranging from a few dozen to a hundred yuan. An additional evaluation fee is required, usually several thousand yuan, which the applicant must pay upfront. The entire process takes several months.\n- In plain terms: Only a court can decide whether an adult is “incapable of civil conduct” or “has limited civil capacity.” Family members, employers, or residents’ committees cannot make that determination on their own. A party with a vested interest or a relevant organization must file a petition with the court. Conversely, if a person’s mental or intellectual abilities improve, an application can be made to restore his capacity. This procedure serves both as a safeguard and a protection mechanism.\n- Benefit: Article 21 of the Civil Code states: “An adult who cannot recognize his own actions is deemed incapable of civil conduct; his legal representative must act on his behalf in all civil matters.” Article 22 adds: “An adult who can only partially recognize his actions is considered to have limited civil capacity; his legal representative must act on his behalf or give consent and ratification for any civil acts, though he may independently perform acts that yield pure benefits or are consistent with his mental and intellectual condition.” Article 24 further provides that any interested party or relevant organization may petition the court to declare such an adult incapable or of limited capacity. Once declared, upon application by the individual, interested parties, or relevant organizations, the court may later restore his limited or full capacity based on improvements in his mental health. Relevant organizations include residents’ committees, villagers’ committees, schools, medical institutions, women’s federations, disability federations, legally established senior citizen groups, and civil affairs bureaus. Article 23 designates guardians as legal representatives for those lacking or having limited capacity (nationwide, effective 1 January 2021).\n- Evidence grade: A\n- Sources:Civil Code of the People's Republic of China (Article 21, Article 22, Article 23, Article 24). \n- Notes: The associated costs must be clearly outlined. This procedure is a special court process; it is faster than regular civil cases but still takes several months. Medical diagnosis records must be submitted, and most courts also order an independent evaluation, the fees for which are typically several thousand yuan and paid upfront by the applicant. Signing documents or disposing of property on someone’s behalf without following this process may render those actions invalid; even property sales could be reversed. It is also important to remember that limited capacity does not mean a person can’t perform any actions at all. He may independently handle matters consistent with his mental state or those that bring him pure benefits; guardians should not automatically handle everything on his behalf. Details on determining guardianship are provided in section 19 (Guardians).\nEvidence A. The associated costs must be clearly outlined. This procedure is a special court process; it is faster than regular civil cases but still takes several months. Medical diagnosis records must be submitted, and most courts also order an independent evaluation, the fees for which are typically several thousand yuan and paid upfront by the applicant. Signing documents or disposing of property on someone’s behalf without following this process may render those actions invalid; even property sales could be reversed. It is also important to remember that limited capacity does not mean a person can’t perform any actions at all. He may independently handle matters consistent with his mental state or those that bring him pure benefits; guardians should not automatically handle everything on his behalf. Details on determining guardianship are provided in section 19 (Guardians).\nPossible trade-off: The source summarizes the return this way: “Only a court can decide whether an adult is “incapable of civil conduct” or “has limited civil capacity.” Family members, employers, or residents’ committees cannot make that determination on their own. A party with a vested interest or a relevant organization must file a petition with the court. Conversely, if a person’s mental or intellectual abilities improve, an application can be made to restore his capacity. This procedure serves both as a safeguard and a protection mechanism.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中华人民共和国民法典（第二十一条、第二十二条、第二十三条、第二十四条）.: https://flk.npc.gov.cn/detail?id=ff808081729d1efe01729d50b5c500bf\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-019 · Guardians for adults are appointed in a legal order; if the ward injures someone, the guardian must pay compensation. ### 19. Guardians for adults are appointed in a legal order; if the ward injures someone, the guardian must pay compensation.\n\n- Cost: There are no direct costs. When disputes arise, parties must turn to the residents' committee, villagers' committee, civil affairs bureau, or court to resolve them.\n- In plain terms: Once an adult loses the capacity to act, a guardian must be appointed following this order: spouse, parents and children, other close relatives, and finally any other individual or organization willing to serve. If there is disagreement over who should serve, the local residents' committee, villagers' committee, or civil affairs bureau makes the appointment; parties may appeal to court if they disagree. Conversely, while still of sound mind, an adult may put in writing who they wish to serve as their guardian. If the ward injures someone, the appointed guardian is legally responsible for paying compensation.\n- Benefit: Article 28 of the Civil Code states that adults lacking or having limited civil capacity must be guarded in this order: “(1) Spouse; (2) Parents and children; (3) Other close relatives; (4) Any other individual or organization willing to serve, provided they receive approval from the local residents' committee, villagers' committee, or civil affairs bureau.” Article 31 adds that when disputes arise over guardianship, the local residents' committee, villagers' committee, or civil affairs bureau appoints a guardian; parties may appeal to court if they disagree, and the appointment must respect the ward’s true wishes and be made in their best interest. Until a guardian is appointed, the residents' committee, villagers' committee, or other legally designated organizations act as temporary guardians. Article 33 permits adults of full capacity to name their own guardian in writing while still of sound mind. Article 1188 stipulates that guardians must pay compensation when their ward causes harm; if they fulfilled their duties, the liability may be reduced. Compensation is paid first from the ward’s own assets, with any shortfall covered by the guardian. Article 1189 clarifies that even when guardians delegate duties, they remain liable; only when the delegatee is at fault does liability shift partially. This framework has been in effect nationwide since 1 January 2021.\n- Evidence grade: A\n- Sources:Civil Code of the People's Republic of China (Article 28, Article 31, Article 33, Article 1188, Article 1189). \n- Notes: Article 33 specifically addresses voluntary guardianship. Drafting a written arrangement while still of sound mind can prevent most future disputes; see Section 17, Item 1 for guidance on drafting such documents. Regarding compensation, guardians remain liable even when the ward is placed under the care of relatives or institutions; only when those caretakers are at fault does liability shift partially. Purchasing guardian liability insurance is therefore advisable. Article 78 of the Mental Health Law also holds guardians accountable for any harm caused by neglect or failure to fulfill their duties.\nEvidence A. Article 33 specifically addresses voluntary guardianship. Drafting a written arrangement while still of sound mind can prevent most future disputes; see Section 17, Item 1 for guidance on drafting such documents. Regarding compensation, guardians remain liable even when the ward is placed under the care of relatives or institutions; only when those caretakers are at fault does liability shift partially. Purchasing guardian liability insurance is therefore advisable. Article 78 of the Mental Health Law also holds guardians accountable for any harm caused by neglect or failure to fulfill their duties.\nPossible trade-off: The source summarizes the return this way: “Once an adult loses the capacity to act, a guardian must be appointed following this order: spouse, parents and children, other close relatives, and finally any other individual or organization willing to serve. If there is disagreement over who should serve, the local residents' committee, villagers' committee, or civil affairs bureau makes the appointment; parties may appeal to court if they disagree. Conversely, while still of sound mind, an adult may put in writing who they wish to serve as their guardian. If the ward injures someone, the appointed guardian is legally responsible for paying compensation.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中华人民共和国民法典（第二十八条、第三十一条、第三十三条、第一千一百八十八条、第一千一百八十九条）.: https://flk.npc.gov.cn/detail?id=ff808081729d1efe01729d50b5c500bf\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 33-020 · If you’re denied a job, denied promotion, or paid less because of a disability, you can sue — but first calculate the associated costs. ### 20. If you’re denied a job, denied promotion, or paid less because of a disability, you can sue — but first calculate the associated costs.\n\n\n- Cost: Legal fees range from several thousand to tens of thousands of yuan, all paid by you. A standard first-instance trial takes at least six months and can be extended. You must also gather and preserve all relevant evidence on your own.\n\n- In plain terms: The law prohibits discrimination against people with disabilities in hiring, promotion, salary, social insurance, and related areas. You may file a complaint with the relevant authorities or go directly to court. However, winning the case does not automatically mean the other party will pay your legal fees — those are not covered under standard court costs. Therefore, it’s wise to first file a complaint, apply for legal aid, and then consider litigation.\n\n- Benefit: Article 3 of the Law on the Protection of Persons with Disabilities states: “Discrimination based on disability is prohibited. Insults and infringements against persons with disabilities are forbidden.” Article 38 adds: “Employers must not discriminate against employees with disabilities in hiring, promotion, professional qualification assessment, remuneration, social insurance, welfare, rest periods, or other aspects. Employers must also provide suitable working conditions and necessary accommodations.” Article 64 further specifies that violations can be corrected by authorities, and affected individuals may file lawsuits. The Regulations on Employment of Persons with Disabilities likewise forbid such discrimination. Under the Legal Aid Law, persons with disabilities are exempt from proving financial hardship when applying for legal assistance.\n\n- Evidence grade: A\n- Sources: Law of the People's Republic of China on the Protection of Disabled Persons (Article 3, Article 38, Article 64). ; State Council of China (2007). Regulations on the Employment of Disabled Persons (Article 4, Article 13). ; Legal Aid Law of the People's Republic of China (Article 42, Article 45). \n\n- Notes: Always calculate the costs first. A standard trial lasts at least six months; a simplified procedure takes three months. Legal fees are not included in court costs, so filing a complaint with labor authorities or the disability rights association — and applying for legal aid — are far less expensive options. Gathering evidence is often the toughest part; few employers provide written reasons for rejections, so recordings or chat logs are invaluable. For current employees, labor arbitration applies; details on evidence preservation and deadlines are covered in Section 19, Item 8. This guidance is meant solely for your protection.\nEvidence A. Always calculate the costs first. A standard trial lasts at least six months; a simplified procedure takes three months. Legal fees are not included in court costs, so filing a complaint with labor authorities or the disability rights association — and applying for legal aid — are far less expensive options. Gathering evidence is often the toughest part; few employers provide written reasons for rejections, so recordings or chat logs are invaluable. For current employees, labor arbitration applies; details on evidence preservation and deadlines are covered in Section 19, Item 8. This guidance is meant solely for your protection.\nPossible trade-off: The source summarizes the return this way: “The law prohibits discrimination against people with disabilities in hiring, promotion, salary, social insurance, and related areas. You may file a complaint with the relevant authorities or go directly to court. However, winning the case does not automatically mean the other party will pay your legal fees — those are not covered under standard court costs. Therefore, it’s wise to first file a complaint, apply for legal aid, and then consider litigation.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 中华人民共和国残疾人保障法（第三条、第三十八条、第六十四条）.: https://flk.npc.gov.cn/detail?id=ff8080816f135f46016f1d134c88132b\n国务院 (2007). 残疾人就业条例（第四条、第十三条）.: https://www.gov.cn/zhengce/zhengceku/2008-03/28/content_6646.htm\n中华人民共和国法律援助法（第四十二条、第四十五条）.: https://flk.npc.gov.cn/detail?id=ff8081817b6472a3017b6577820f0061\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/33-%E6%AE%8B%E7%96%BE%E4%B9%8B%E5%90%8E%E6%80%8E%E4%B9%88%E6%B4%BB.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 34-001 · Before taking two cold or pain relievers at the same time, check their ingredient lists — only one of them should contain acetaminophen. ### 1. Before taking two cold or pain relievers at the same time, check their ingredient lists — only one of them should contain acetaminophen.\n\n\n- Cost: No cost at all. It only takes a minute or two to glance at the ingredient list on each package. \n- In plain terms: Acetaminophen is present in many cold medicines. Taking two such products means you’re consuming double the dose, which can damage the liver. In the U.S., nearly 30% of patients suffering from acute liver failure due to acetaminophen never receive a liver transplant in time. Domestic instructions recommend a maximum daily intake of 2 grams, and alcohol should be avoided while taking this drug. \n- Benefit: Over six years, 22 U.S. hospitals tracked 662 cases of acute liver failure. Of these, 275 (42%) were caused by acetaminophen; the median dose consumed was 24 grams. Among those 275 patients, 131 (48%) took the drug unintentionally. In 38% of those cases, they were also taking two or more other medications containing acetaminophen. Ultimately, 27% of these patients died before a transplant became possible, while 8% underwent liver transplantation. In 2020, China’s National Medical Products Administration mandated that OTC packaging clearly state excessive use can cause severe liver damage and that the daily limit is 2 grams. Packaging must also warn against combining this drug with other acetaminophen-containing or analgesic products. U.S. regulations require such OTC products to explicitly list three main risk factors: exceeding the daily limit, concurrent use with other acetaminophen-containing drugs, and drinking more than three alcoholic drinks daily while taking it. \n- Evidence grade: B \n- Sources: Larson AM, Polson J, Fontana RJ, et al.; Acute Liver Failure Study Group (2005). Acetaminophen-induced acute liver failure: results of a United States multicenter, prospective study. Hepatology, 42(6):1364-1372. ; Announcement of the State Food and Drug Administration on revising the instructions for immediate-release and sustained-release acetaminophen preparations (No. 15, 2020) and Appendix 2 "Revision Requirements for Over-the-Counter Instructions for Acetaminophen Immediate-Release Preparations" (Reprinted by the Hunan Provincial Food and Drug Administration). ; 21 CFR 201.326(a)(1)(iii)(A) Liver warning. \n- Notes: Acetaminophen is also known as paracetamol. Cold medicines whose generic names contain the characters “anfen” — such as paracetamol pseudoephedrine or paracetamol caffeine chlorpheniramine — all contain this ingredient. When in doubt, bring all your medications to a pharmacist for review. This evidence grade is set at B because the U.S. data comes from case registries lacking a control group, so it’s impossible to calculate exactly how many adverse events could be prevented by checking ingredient lists. The “large” benefit rating is based on the severity of outcomes: nearly 30% of acute liver failure cases end in death.\nEvidence B. Acetaminophen is also known as paracetamol. Cold medicines whose generic names contain the characters “anfen” — such as paracetamol pseudoephedrine or paracetamol caffeine chlorpheniramine — all contain this ingredient. When in doubt, bring all your medications to a pharmacist for review. This evidence grade is set at B because the U.S. data comes from case registries lacking a control group, so it’s impossible to calculate exactly how many adverse events could be prevented by checking ingredient lists. The “large” benefit rating is based on the severity of outcomes: nearly 30% of acute liver failure cases end in death.\nPossible trade-off: The source summarizes the return this way: “Acetaminophen is present in many cold medicines. Taking two such products means you’re consuming double the dose, which can damage the liver. In the U.S., nearly 30% of patients suffering from acute liver failure due to acetaminophen never receive a liver transplant in time. Domestic instructions recommend a maximum daily intake of 2 grams, and alcohol should be avoided while taking this drug.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Larson AM, Polson J, Fontana RJ, et al.\nAcute Liver Failure Study Group (2005). Acetaminophen-induced acute liver failure: results of a United States multicenter, prospective study. Hepatology, 42(6):1364-1372.: https://doi.org/10.1002/hep.20948\n国家药监局关于修订对乙酰氨基酚常释及缓释制剂说明书的公告（2020年第15号）及附件2《对乙酰氨基酚常释制剂非处方药说明书修订要求》（湖南省药品监督管理局转载）.: http://mpa.hunan.gov.cn/mpa/xxgk/tzgg/wjtz/202003/t20200311_11809335.html\n21 CFR 201.326(a)(1)(iii)(A) Liver warning.: https://www.ecfr.gov/current/title-21/chapter-I/subchapter-C/part-201/subpart-G/section-201.326\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 34-002 · Do not give children aspirin, nimesulide, or metamizole for fever; cold medicines containing metamizole should also be avoided in minors. ### 2. Do not give children aspirin, nimesulide, or metamizole for fever; cold medicines containing metamizole should also be avoided in minors.\n\n- Cost: No cost involved. Simply check the generic name and ingredient list when buying fever reducers.\n- In plain terms: For reducing a child’s fever, none of these three drugs should be used. Aspirin is linked to Reye’s syndrome, a condition that damages the brain and liver; in U.S. statistics, around 30% of affected children died, though cases dropped by over 90% after warnings were issued. Nimesulide is prohibited for children under 12, while metamizole is banned for anyone under 18.\n- Benefit: Reye’s syndrome can lead to brain disease and fatty liver degeneration, typically occurring after influenza or chickenpox infections. Nationwide monitoring in the U.S. from 1981 to 1997 recorded 1,207 cases among children under 18; 82% of these had detectable salicic acid in their blood, a key component of aspirin-like drugs. The overall mortality rate was 31%. Warnings about salicylate-containing drugs began in 1980, when 555 cases were reported — the peak figure; since 1987, annual cases have stayed under 36. China’s drug regulator prohibited oral nimesulide formulations for children under 12 in 2011, and banned metamizole tablets for anyone under 18 in 2020. This ban also applies to compound Qinghao Metamizole Tablets, Chongganling Tablets, and Chongganling Capsules, all of which contain metamizole.\n- Evidence grade: B\n- Sources:Belay ED, Bresee JS, Holman RC, Khan AS, Shahriari A, Schonberger LB (1999). Reye's syndrome in the United States from 1981 through 1997. New England Journal of Medicine, 340(18):1377-1382. ; Notice on strengthening the management of the use of nimesulide oral preparations (State Food and Drug Administration [2011] No. 209). ; Announcement of the State Food and Drug Administration on revising the instructions for metamizole related varieties (2020 No. 34) and Attachments 1 to 3. \n- Notes: Metamizole is not a first-choice treatment even for adults. Its package insert notes it may cause agranulocytosis, aplastic anemia, and anaphylactic shock, so it is only used short-term for severe conditions when no other effective drugs are available. Despite its name, Chongganling is not a regular cold medicine — it contains metamizole as well. For appropriate fever reducers and correct dosages based on body weight, consult a pediatrician or pharmacist. Infants under 3 months with a fever should be taken to a hospital immediately, as noted in Section 20, Item 8 (fever above 38°C requires immediate medical care). This B rating reflects that Reye’s syndrome statistics derive from monitoring reports, and the drop in cases after warnings is a correlative trend rather than evidence from controlled trials; the “significant benefit” rating is justified by the marked reduction in cases from 555 annually to under 36 after warnings were issued.\nEvidence B. Metamizole is not a first-choice treatment even for adults. Its package insert notes it may cause agranulocytosis, aplastic anemia, and anaphylactic shock, so it is only used short-term for severe conditions when no other effective drugs are available. Despite its name, Chongganling is not a regular cold medicine — it contains metamizole as well. For appropriate fever reducers and correct dosages based on body weight, consult a pediatrician or pharmacist. Infants under 3 months with a fever should be taken to a hospital immediately, as noted in Section 20, Item 8 (fever above 38°C requires immediate medical care). This B rating reflects that Reye’s syndrome statistics derive from monitoring reports, and the drop in cases after warnings is a correlative trend rather than evidence from controlled trials; the “significant benefit” rating is justified by the marked reduction in cases from 555 annually to under 36 after warnings were issued.\nPossible trade-off: The source summarizes the return this way: “For reducing a child’s fever, none of these three drugs should be used. Aspirin is linked to Reye’s syndrome, a condition that damages the brain and liver; in U.S. statistics, around 30% of affected children died, though cases dropped by over 90% after warnings were issued. Nimesulide is prohibited for children under 12, while metamizole is banned for anyone under 18.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Belay ED, Bresee JS, Holman RC, Khan AS, Shahriari A, Schonberger LB (1999). Reye's syndrome in the United States from 1981 through 1997. New England Journal of Medicine, 340(18):1377-1382.: https://doi.org/10.1056/NEJM199905063401801\n关于加强尼美舒利口服制剂使用管理的通知（国食药监安〔2011〕209号）.: https://www.nmpa.gov.cn/xxgk/fgwj/gzwj/gzwjyp/20110515145101552.html\n国家药监局关于修订安乃近相关品种说明书的公告（2020年第34号）及附件1至3.: https://www.nmpa.gov.cn/directory/web/nmpa/xxgk/ggtg/ypggtg/ypshmshxdgg/20200317171201660.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 34-003 · People over 60, with a history of stomach bleeding, taking anticoagulants or steroids should consult a doctor before using painkillers like ibuprofen ### 3. People over 60, with a history of stomach bleeding, taking anticoagulants or steroids should consult a doctor before using painkillers like ibuprofen \n\n- Cost: No cost involved. Simply ask a doctor or pharmacist. \n- In plain terms: Painkillers such as ibuprofen, naproxen, and aspirin can harm the stomach. In large-scale trials, individuals taking ibuprofen faced roughly four times the risk of stomach bleeding or perforation compared to those not taking it. This risk is even higher for older adults, those with prior stomach bleeding, individuals on anticoagulants or steroids, and regular drinkers. \n- Benefit: These medications are classified as nonsteroidal anti-inflammatory drugs (NSAIDs); common examples include ibuprofen, naproxen, and diclofenac. A meta-analysis encompassing 280 randomized trials involving 124,513 participants demonstrated that compared to placebo, ibuprofen raised the risk of upper gastrointestinal perforation, obstruction, or bleeding by an RR of 3.97 (95% CI 2.22–7.10; roughly fourfold). Naproxen showed an RR of 4.22 (2.71–6.56), while diclofenac resulted in an RR of 1.89 (1.16–3.09). All NSAIDs also approximately double the risk of heart failure. U.S. regulations mandate that over-the-counter NSAIDs carry warnings about stomach bleeding; these warnings specifically identify six high-risk groups: individuals over 60, those with prior stomach ulcers or bleeding, people on anticoagulants or steroids, individuals concurrently taking multiple NSAIDs, drinkers consuming more than three alcoholic beverages daily, and users exceeding recommended dosages or duration. \n- Evidence grade: A \n- Sources:Coxib and traditional NSAID Trialists' (CNT) Collaboration; Bhala N, Emberson J, Merhi A, et al. (2013). Vascular and upper gastrointestinal effects of non-steroidal anti-inflammatory drugs: meta-analyses of individual participant data from randomised trials. Lancet, 382(9894):769-779. ; 21 CFR 201.326(a)(2)(iii)(A) Stomach bleeding warning. \n- Notes: The study conclusions pertain to high-dose usage. No separate figures are provided for occasional short-term use at standard doses. Many multi-ingredient cold remedies also contain NSAIDs; combining them with separate painkillers results in redundant intake. Patients prescribed low-dose aspirin long-term by physicians for thrombosis prevention must not discontinue it or self-administer additional NSAIDs without medical guidance.\nEvidence A. The study conclusions pertain to high-dose usage. No separate figures are provided for occasional short-term use at standard doses. Many multi-ingredient cold remedies also contain NSAIDs; combining them with separate painkillers results in redundant intake. Patients prescribed low-dose aspirin long-term by physicians for thrombosis prevention must not discontinue it or self-administer additional NSAIDs without medical guidance.\nPossible trade-off: The source summarizes the return this way: “Painkillers such as ibuprofen, naproxen, and aspirin can harm the stomach. In large-scale trials, individuals taking ibuprofen faced roughly four times the risk of stomach bleeding or perforation compared to those not taking it. This risk is even higher for older adults, those with prior stomach bleeding, individuals on anticoagulants or steroids, and regular drinkers.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Coxib and traditional NSAID Trialists' (CNT) Collaboration\nBhala N, Emberson J, Merhi A, et al. (2013). Vascular and upper gastrointestinal effects of non-steroidal anti-inflammatory drugs: meta-analyses of individual participant data from randomised trials. Lancet, 382(9894):769-779.: https://doi.org/10.1016/S0140-6736(13)60900-9\n21 CFR 201.326(a)(2)(iii)(A) Stomach bleeding warning.: https://www.ecfr.gov/current/title-21/chapter-I/subchapter-C/part-201/subpart-G/section-201.326\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 34-004 · For children under 2 with colds, don’t give them over-the-counter multi-ingredient cold and cough medicines on your own ### 4. For children under 2 with colds, don’t give them over-the-counter multi-ingredient cold and cough medicines on your own\n\n- Cost: There is no cost at all; you even save money by not buying these medicines.\n- In plain terms: China’s National Medical Products Administration requires 14 types of over-the-counter multi-ingredient cold medicines for children to carry a warning label stating they are not recommended for parents to give to kids under 2 years old, and should only be used under the guidance of a doctor or pharmacist. Clinical trials conducted on children show that cough medicines and antihistamines have no better effect than placebo.\n- Benefit: In its Announcement No. 57 of 2021, the National Medical Products Administration updated the instructions for 14 such medicines, including paracetamol, pseudoephedrine and dextromethorphan oral solution, pediatric paracetamol, artificial cow-bezoar and chlorpheniramine maleate granules, and pediatric paracetamol and amantadine hydrochloride granules. The new warning reads: “It is not recommended for parents or guardians to give these products to infants under 2 years old on their own; they should only be used under the guidance of a doctor or pharmacist.” An additional note was added: “These products must be used strictly according to the dosage instructions on the package to avoid overdosing.” Another note states: “Concurrent use of other cold medicines containing the same or similar active ingredients should be avoided.” A Cochrane systematic review included 29 randomized controlled trials, 10 of which were conducted on children. For all these medicine types, no better effect than placebo was observed in pediatric trials: cough medicines, antihistamines (the anti-allergy component), antihistamines combined with decongestants (the ingredient that relieves nasal congestion), and cough medicines combined with bronchodilators. Adverse reactions were reported in 21 studies, with formulations containing antihistamines and dextromethorphan showing a higher incidence of side effects.\n- Evidence grade: B\n- Sources: Announcement of the State Food and Drug Administration on revising the instructions for 14 types of drugs including Aminophen Asami Oral Solution (No. 57, 2021) and attachments. ; Smith SM, Schroeder K, Fahey T (2014). Over-the-counter (OTC) medications for acute cough in children and adults in community settings. Cochrane Database of Systematic Reviews, (11):CD001831. \n- Notes: Many of these 14 medicines have “paracetamol” in their name, as they contain acetaminophen. Taking them together with other fever reducers will lead to redundant intake, as noted in Section 1 of this chapter (on acetaminophen). One trial included in the review found honey to be more effective than placebo for treating coughs, but honey should not be given to children under 1 year old, as detailed in Section 20, Item 6 (on honey). The evidence grade is set to B because there are very few trials for each type of medicine in the review, and the authors could not calculate a combined statistical figure. The benefit level is rated “moderate” as there is no proven benefit of these medicines for children, while the main risks are overdosing and redundant intake of similar active ingredients.\nEvidence B. Many of these 14 medicines have “paracetamol” in their name, as they contain acetaminophen. Taking them together with other fever reducers will lead to redundant intake, as noted in Section 1 of this chapter (on acetaminophen). One trial included in the review found honey to be more effective than placebo for treating coughs, but honey should not be given to children under 1 year old, as detailed in Section 20, Item 6 (on honey). The evidence grade is set to B because there are very few trials for each type of medicine in the review, and the authors could not calculate a combined statistical figure. The benefit level is rated “moderate” as there is no proven benefit of these medicines for children, while the main risks are overdosing and redundant intake of similar active ingredients.\nPossible trade-off: The source summarizes the return this way: “China’s National Medical Products Administration requires 14 types of over-the-counter multi-ingredient cold medicines for children to carry a warning label stating they are not recommended for parents to give to kids under 2 years old, and should only be used under the guidance of a doctor or pharmacist. Clinical trials conducted on children show that cough medicines and antihistamines have no better effect than placebo.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家药监局关于修订氨酚麻美口服溶液等14个品种药品说明书的公告（2021年第57号）及附件.: https://www.nmpa.gov.cn/directory/web/nmpa/xxgk/ggtg/ypggtg/ypshmshxdgg/20210423105404141.html\nSmith SM, Schroeder K, Fahey T (2014). Over-the-counter (OTC) medications for acute cough in children and adults in community settings. Cochrane Database of Systematic Reviews, (11):CD001831.: https://doi.org/10.1002/14651858.CD001831.pub5\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 34-005 · Pregnancy after 20 weeks: avoid taking ibuprofen and similar painkillers on your own ### 5. Pregnancy after 20 weeks: avoid taking ibuprofen and similar painkillers on your own\n\n- Cost: No cost involved.\n- In plain terms: After 20 weeks of pregnancy, most of the amniotic fluid is produced by the fetus’s kidneys. Taking ibuprofen or similar medications at this stage may harm the fetal kidneys and reduce the amount of amniotic fluid. Some reports received by U.S. authorities describe cases where newborns died after such exposure. Low-dose aspirin prescribed by doctors is not included in this warning.\n- Benefit: In October 2020, the U.S. Food and Drug Administration (FDA) issued a safety warning. Use of nonsteroidal anti-inflammatory drugs after roughly 20 weeks of pregnancy may cause kidney problems in the fetus, leading to low amniotic fluid levels. This warning applies to both prescription and over-the-counter drugs, including aspirin, ibuprofen, naproxen, diclofenac and celecoxib. After reviewing adverse event reports up to July 2017, the FDA identified 35 cases of low amniotic fluid or neonatal kidney dysfunction, all with serious outcomes; 5 of these newborns died, each with accompanying kidney failure. In most documented cases, amniotic fluid levels returned to normal within 72 hours to 6 days after medication use stopped. The FDA advises pregnant women not to take these drugs after week 20 unless explicitly directed by a doctor. Low-dose aspirin (81 mg) prescribed for specific pregnancy-related conditions is exempt from this restriction. When pain relief or fever reduction is needed, the FDA recommends using alternatives such as acetaminophen; consult a pharmacist or doctor first.\n- Evidence grade: B\n- Sources:U.S. Food and Drug Administration (2020-10-15). FDA recommends avoiding use of NSAIDs in pregnancy at 20 weeks or later because they can result in low amniotic fluid. Drug Safety Communication. \n- Notes: The FDA notes that many over-the-counter products for colds, flu or insomnia also contain these ingredients, so always check the ingredient list. Previously, U.S. over-the-counter drug labels only warned against use in the final 3 months of pregnancy; this new warning sets the cutoff at around 20 weeks. Low-dose aspirin for preventing preeclampsia is discussed in Section 27, point 5 (“Low-dose aspirin”). The grade B rating reflects that these figures come from adverse event reports; we have no data on how many women took these drugs without experiencing any issues. The “moderate” benefit rating reflects the seriousness of these outcomes, even though they occur infrequently.\nEvidence B. The FDA notes that many over-the-counter products for colds, flu or insomnia also contain these ingredients, so always check the ingredient list. Previously, U.S. over-the-counter drug labels only warned against use in the final 3 months of pregnancy; this new warning sets the cutoff at around 20 weeks. Low-dose aspirin for preventing preeclampsia is discussed in Section 27, point 5 (“Low-dose aspirin”). The grade B rating reflects that these figures come from adverse event reports; we have no data on how many women took these drugs without experiencing any issues. The “moderate” benefit rating reflects the seriousness of these outcomes, even though they occur infrequently.\nPossible trade-off: The source summarizes the return this way: “After 20 weeks of pregnancy, most of the amniotic fluid is produced by the fetus’s kidneys. Taking ibuprofen or similar medications at this stage may harm the fetal kidneys and reduce the amount of amniotic fluid. Some reports received by U.S. authorities describe cases where newborns died after such exposure. Low-dose aspirin prescribed by doctors is not included in this warning.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: U.S. Food and Drug Administration (2020-10-15). FDA recommends avoiding use of NSAIDs in pregnancy at 20 weeks or later because they can result in low amniotic fluid. Drug Safety Communication.: https://www.fda.gov/drugs/drug-safety-and-availability/fda-recommends-avoiding-use-nsaids-pregnancy-20-weeks-or-later-because-they-can-result-low-amniotic\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 34-006 · Buying omeprazole over the counter for heartburn and acid reflux — use it for no more than 7 days; see a doctor immediately if you have trouble swallowing, vomit blood, or pass black stools ### 6. Buying omeprazole over the counter for heartburn and acid reflux — use it for no more than 7 days; see a doctor immediately if you have trouble swallowing, vomit blood, or pass black stools\n\n- Cost: No cost involved — just follow the dosage instructions on the package.\n- In plain terms: Since 2022, omeprazole enteric-coated tablets have been available over the counter without a prescription. However, the package instructions clearly state that you should only take it for up to 7 days, and avoid using it again within two months. If you experience trouble swallowing, pain in the throat, vomit blood, or pass black stools, do not take it on your own — these are potential signs of serious medical conditions. This medication can also mask symptoms of stomach cancer, potentially delaying an accurate diagnosis.\n- Benefit: In its Announcement No. 68 of 2022, the National Medical Products Administration reclassified omeprazole enteric-coated tablets from a prescription drug to an over-the-counter medication, and released a standard package insert for it. The approved indication listed in the insert is “short-term relief of heartburn and acid reflux caused by excess stomach acid”. The precautions section specifies that the drug must not be used for more than 7 days, and that patients should consult a physician or pharmacist if symptoms persist. It also states that the drug must not be taken again within two months, and that immediate medical attention is required if symptoms recur. Use is prohibited if a patient has trouble swallowing, throat pain, vomit blood, or passes black stools, as these are possible indicators of serious illness. For patients showing warning signs such as unexplained weight loss, repeated vomiting, trouble swallowing, vomit blood, or black stools, malignant tumors must be ruled out first, since treatment with this drug may conceal symptoms and delay diagnosis. Patients over 55 years old with new or changing symptoms should consult a doctor before use. People taking clopidogrel must avoid taking omeprazole at the same time.\n- Evidence grade: B\n- Sources: Announcement of the State Food and Drug Administration on the conversion of prescription drugs of Omeprazole Enteric-coated Tablets into over-the-counter drugs (No. 68, 2022) and Appendix 2 "Model Instructions for Over-the-Counter Drugs". \n- Notes: Clopidogrel is a blood-thinning medication commonly prescribed to patients who have had a stent implanted or a myocardial infarction. Omeprazole can reduce its effectiveness, so patients taking clopidogrel must consult a doctor first. The evidence grade is set to B because these requirements are stipulated in the official package insert, and no research has been conducted to quantify how many adverse events can be prevented by following these instructions. The benefit level is rated “moderate” because while this medication helps prevent delayed diagnosis of stomach bleeding or stomach cancer, most cases of heartburn and acid reflux are not severe.\nEvidence B. Clopidogrel is a blood-thinning medication commonly prescribed to patients who have had a stent implanted or a myocardial infarction. Omeprazole can reduce its effectiveness, so patients taking clopidogrel must consult a doctor first. The evidence grade is set to B because these requirements are stipulated in the official package insert, and no research has been conducted to quantify how many adverse events can be prevented by following these instructions. The benefit level is rated “moderate” because while this medication helps prevent delayed diagnosis of stomach bleeding or stomach cancer, most cases of heartburn and acid reflux are not severe.\nPossible trade-off: The source summarizes the return this way: “Since 2022, omeprazole enteric-coated tablets have been available over the counter without a prescription. However, the package instructions clearly state that you should only take it for up to 7 days, and avoid using it again within two months. If you experience trouble swallowing, pain in the throat, vomit blood, or pass black stools, do not take it on your own — these are potential signs of serious medical conditions. This medication can also mask symptoms of stomach cancer, potentially delaying an accurate diagnosis.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 国家药监局关于奥美拉唑肠溶片处方药转换为非处方药的公告（2022年第68号）及附件2《非处方药说明书范本》.: https://www.nmpa.gov.cn/yaopin/ypggtg/20220826171517123.html\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 34-007 · Don’t ask doctors for antibiotics for the common cold ### 7. Don’t ask doctors for antibiotics for the common cold\n\n- Cost: It costs nothing and can even save you money on medicine.\n- In plain terms: Taking antibiotics for a cold doesn’t speed up recovery compared to not taking them at all. For adults, the risk of side effects is more than twice as high when using antibiotics. For cases where nasal discharge with pus lasts less than 10 days, there is no clear benefit to taking antibiotics either.\n- Benefit: A Cochrane systematic review pooled data from 6 randomized trials involving 1,147 participants. When comparing antibiotic use to placebo for treating colds, there was no significant difference in the proportion of people who did not recover or whose symptoms persisted (RR 0.83, 95% CI 0.60–1.14, no statistically significant difference). The risk of adverse reactions was 1.8 times higher than in the placebo group (95% CI 1.01–3.21). For adults specifically, this risk was 2.62 times higher (1.32–5.18), while no increase was observed in children (RR 0.91, 0.51–1.63). For acute purulent rhinitis where nasal discharge with pus lasts less than 10 days, antibiotics also showed no clear benefit (RR 0.73, 0.47–1.13). However, the risk of adverse reactions rose by roughly 46% (RR 1.46, 1.10–1.94). The authors concluded that routine use of antibiotics is not recommended for either of these conditions.\n- Evidence grade: A\n- Sources:Kenealy T, Arroll B (2025). Antibiotics for the common cold and acute purulent rhinitis. Cochrane Database of Systematic Reviews, 11:CD000247. \n- Notes: This updated version was released in 2025; the abstract states that literature searches were conducted up to 2013. Antibiotics are prescription-only drugs in China, so pharmacies must sell them only with a valid prescription. Do not take leftover antibiotics at home without medical advice. The “moderate” rating for benefits is based on the fact that antibiotics primarily reduce the risk of adverse reactions rather than preventing death.\nEvidence A. This updated version was released in 2025; the abstract states that literature searches were conducted up to 2013. Antibiotics are prescription-only drugs in China, so pharmacies must sell them only with a valid prescription. Do not take leftover antibiotics at home without medical advice. The “moderate” rating for benefits is based on the fact that antibiotics primarily reduce the risk of adverse reactions rather than preventing death.\nPossible trade-off: The source summarizes the return this way: “Taking antibiotics for a cold doesn’t speed up recovery compared to not taking them at all. For adults, the risk of side effects is more than twice as high when using antibiotics. For cases where nasal discharge with pus lasts less than 10 days, there is no clear benefit to taking antibiotics either.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Kenealy T, Arroll B (2025). Antibiotics for the common cold and acute purulent rhinitis. Cochrane Database of Systematic Reviews, 11:CD000247.: https://doi.org/10.1002/14651858.CD000247.pub4\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 34-008 · For diarrhea, start by drinking oral rehydration solution; do not give anti-diarrheal drugs to children under 5 ### 8. For diarrhea, start by drinking oral rehydration solution; do not give anti-diarrheal drugs to children under 5 \n\n- Cost: A box of oral rehydration solution costs just a few dollars, so it’s worth keeping one at home. \n- In plain terms: The most important thing during diarrhea is rehydration, not stopping the diarrhea itself. Mix the solution exactly as directed on the package and drink it — never substitute it with sugary juices or soft drinks, as the excess sugar can actually worsen dehydration. Never give anti-diarrheal medications such as loperamide to kids under 5 years old; in severe cases these drugs can cause life-threatening intestinal blockages. \n- Benefit: WHO’s guidelines on diarrhea treatment state clearly that anti-diarrheal and anti-vomiting drugs provide no real benefit for children with acute or prolonged diarrhea. They do not prevent dehydration or improve nutritional status, and some carry serious, even fatal side effects — so they must never be given to children under 5. Drugs like loperamide that slow intestinal motility can lead to severe paralytic intestinal obstruction, which is potentially fatal and can prolong the underlying infection. The same guidelines also warn that drinks high in sugar draw water into the intestines, causing hypernatremic dehydration; this applies to soft drinks and most commercially sold fruit juices. WHO recommends a low-osmolarity formula with a total osmotic pressure of 245 mOsm/L; compared to older formulations, this reduces unplanned intravenous fluid administration by 33%. A Cochrane review of 8 trials reached similar conclusions (OR 0.59, 95% CI 0.45–0.79), showing roughly a 40% reduction in complications when this solution is used. \n- Evidence grade: A \n- Sources:World Health Organization (2005). The treatment of diarrhoea: a manual for physicians and other senior health workers, 4th revision. ; Hahn S, Kim S, Garner P (2002). Reduced osmolarity oral rehydration solution for treating dehydration caused by acute diarrhoea in children. Cochrane Database of Systematic Reviews, (1):CD002847. \n- Notes: When purchasing oral rehydration solution, always check the package label for its osmotic pressure and choose the low-osmolarity version. The WHO guidelines also note that blood in a child’s stool almost always indicates bacterial dysentery, which requires medical treatment with antibiotics — rehydration alone is not sufficient. The “moderate” benefit rating here reflects the fact that the available data compares two different rehydration solutions rather than the effect of drinking any solution versus none.\nEvidence A. When purchasing oral rehydration solution, always check the package label for its osmotic pressure and choose the low-osmolarity version. The WHO guidelines also note that blood in a child’s stool almost always indicates bacterial dysentery, which requires medical treatment with antibiotics — rehydration alone is not sufficient. The “moderate” benefit rating here reflects the fact that the available data compares two different rehydration solutions rather than the effect of drinking any solution versus none.\nPossible trade-off: The source summarizes the return this way: “The most important thing during diarrhea is rehydration, not stopping the diarrhea itself. Mix the solution exactly as directed on the package and drink it — never substitute it with sugary juices or soft drinks, as the excess sugar can actually worsen dehydration. Never give anti-diarrheal medications such as loperamide to kids under 5 years old; in severe cases these drugs can cause life-threatening intestinal blockages.” Evidence grade A. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: World Health Organization (2005). The treatment of diarrhoea: a manual for physicians and other senior health workers, 4th revision.: https://iris.who.int/handle/10665/43209\nHahn S, Kim S, Garner P (2002). Reduced osmolarity oral rehydration solution for treating dehydration caused by acute diarrhoea in children. Cochrane Database of Systematic Reviews, (1):CD002847.: https://doi.org/10.1002/14651858.CD002847\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 34-009 · Don’t take painkillers for more than 15 days a month; limit combination painkillers to 10 days. Otherwise, headaches may actually be caused by the medication itself. ### 9. Don’t take painkillers for more than 15 days a month; limit combination painkillers to 10 days. Otherwise, headaches may actually be caused by the medication itself.\n\n- Cost: No direct cost. You’ll just need to keep track of how many days you’ve taken the medicine, and resist the urge to pop pills at every sign of a headache.\n- In plain terms: If you take painkillers frequently for recurrent headaches, the medication itself may eventually provoke more frequent headaches — a clinical condition known as medication-overuse headache. The clinical threshold is taking standard single-ingredient analgesics (such as acetaminophen, ibuprofen, or aspirin) for 15 or more days per month for at least three consecutive months. For combination analgesics containing multiple active ingredients or caffeine, the threshold drops to 10 or more days per month. Rotating between different painkillers does not reset this counter. Most patients experience substantial symptom relief after systematically tapering excess pain medication under medical guidance.\n- Benefit: The third edition of the International Classification of Headache published by the International Headache Society outlines the diagnostic criteria for this condition. It applies to people who already have a history of headaches, experience headaches on 15 or more days each month, and have been regularly taking excessive amounts of headache medication for over 3 months. For standard non-opioid painkillers, the threshold for overuse is 15 days per month; for combination painkillers, it is 10 days per month. This classification is backed by robust epidemiological evidence, and most patients see positive results after reducing their medication intake.\n- Evidence grade: B\n- Sources: Headache Classification Committee of the International Headache Society (2018). The International Classification of Headache Disorders, 3rd edition. Cephalalgia, 38(1):1-211. ; ICHD-3 Online Edition 8.2 Medication-overuse headache (including 8.2.3, 8.2.5). \n- Notes: Painkillers with “caffeine” in their name typically contain added caffeine, so they count toward the 10-day limit for combination painkillers. If you find that your headache days are increasing month on month, it’s best to consult a neurologist rather than simply taking more medication. This evidence grade is assigned because the classification criteria serve as a diagnostic benchmark rather than being derived from controlled clinical trials. The benefit level is rated “moderate” as it primarily reduces the frequency of headaches without preventing life-threatening outcomes.\nEvidence B. Painkillers with “caffeine” in their name typically contain added caffeine, so they count toward the 10-day limit for combination painkillers. If you find that your headache days are increasing month on month, it’s best to consult a neurologist rather than simply taking more medication. This evidence grade is assigned because the classification criteria serve as a diagnostic benchmark rather than being derived from controlled clinical trials. The benefit level is rated “moderate” as it primarily reduces the frequency of headaches without preventing life-threatening outcomes.\nPossible trade-off: The source summarizes the return this way: “If you take painkillers frequently for recurrent headaches, the medication itself may eventually provoke more frequent headaches — a clinical condition known as medication-overuse headache. The clinical threshold is taking standard single-ingredient analgesics (such as acetaminophen, ibuprofen, or aspirin) for 15 or more days per month for at least three consecutive months. For combination analgesics containing multiple active ingredients or caffeine, the threshold drops to 10 or more days per month. Rotating between different painkillers does not reset this counter. Most patients experience substantial symptom relief after systematically tapering excess pain medication under medical guidance.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Headache Classification Committee of the International Headache Society (2018). The International Classification of Headache Disorders, 3rd edition. Cephalalgia, 38(1):1-211.: https://doi.org/10.1177/0333102417738202\nICHD-3 在线版 8.2 Medication-overuse headache（含 8.2.3、8.2.5）.: https://ichd-3.org/8-headache-attributed-to-a-substance-or-its-withdrawal/8-2-medication-overuse-headache-moh/\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 34-010 · Clear out expired and unused medicines regularly; dispose of them with packaging in hazardous-waste bins, not at home ### 10. Clear out expired and unused medicines regularly; dispose of them with packaging in hazardous-waste bins, not at home\n\n- Cost: No cost. Sort the medicine cabinet once a year — about ten minutes.\n- In plain terms: Nearly half of unsupervised pediatric medication ingestions involve prescription tablets. About three in ten of those prescriptions belong to grandparents. Removing unused drugs removes one thing a child can find. Put discarded medicines in hazardous-waste bins with original packaging, or hand them to pharmacies that collect old drugs.\n- Benefit: U.S. emergency-department surveillance estimated that from 2004 to 2013, children under 6 took medicines without adult supervision about 640,000 times (estimate 640,161 ED visits). In 2013 alone about 59,000 visits (59,092). From 2010 to 2013 the most common form was oral prescription tablets, 45.9% of cases. Among prescriptions, opioids (13.8%) and benzodiazepines (12.7%) were most common. In 2017 five U.S. poison centers surveyed callers: for prescription ingestions, 30.7% involved grandparents’ medicines. More than half (51.5%) of prescription drugs had been removed from original packaging before the child accessed them. China’s National Catalogue of Hazardous Wastes (2025 edition) classifies household discarded medicines and their packaging as hazardous waste in domestic refuse. Shanghai’s sorting guide puts waste medicines in hazardous waste, including expired drugs, capsules, tablets, and inner packaging — “discard medicines preferably with packaging.” Shanghai also requires pharmacies collecting household expired medicines to use temporary transfer points set by district market-supervision departments. The U.S. FDA states the best disposal for expired and unwanted medicines is take-back programs.\n- Evidence grade: B\n- Sources:Lovegrove MC, Weidle NJ, Budnitz DS (2015). Trends in Emergency Department Visits for Unsupervised Pediatric Medication Exposures, 2004-2013. Pediatrics, 136(4):e821-e829. ; Agarwal M, Lovegrove MC, Geller RJ, et al. (2020). Circumstances Involved in Unsupervised Solid Dose Medication Exposures among Young Children. Journal of Pediatrics, 219:188-195.e6. ; et al. (2024). National Hazardous Waste Inventory (2025 Edition), Appendix "Hazardous Waste Exemption Management List" Item 1. ; Shanghai Greening and City Appearance Administration (2024). Shanghai Domestic Waste Classification and Disposal Guidelines (2024 Edition) (Shanghai Lvrong [2024] No. 278). ; Shanghai Greening and City Appearance Administration, Shanghai Environmental Protection Bureau, Shanghai Food and Drug Administration (2018). Notice on standardizing the full management of hazardous waste classification for domestic waste. ; U.S. Food and Drug Administration (2025). Where and How to Dispose of Unused Medicines. \n- Notes: Local waste-sorting rules differ; follow the directory posted at your building’s waste room. In Shanghai, traditional Chinese medicine dregs go in wet waste, not hazardous. Keep remaining drugs in original boxes, not pill organizers or other bottles, out of children’s reach — see Section 13, item 20 (accidental ingestion). Do not self-treat with leftover antibiotics — item 7 in this section. When no U.S. take-back exists, FDA allows mixing with coffee grounds or cat litter before sealing in trash; a few strong painkillers may be flushed — that is U.S. practice; in China follow local sorting. Rated B because U.S. figures are registry counts without studies on how much cabinet cleanouts reduce ingestions. Benefit rated small: numbers are ED visits, not deaths, and the effect of cleaning cannot be calculated from them.\nEvidence B. Local waste-sorting rules differ; follow the directory posted at your building’s waste room. In Shanghai, traditional Chinese medicine dregs go in wet waste, not hazardous. Keep remaining drugs in original boxes, not pill organizers or other bottles, out of children’s reach — see Section 13, item 20 (accidental ingestion). Do not self-treat with leftover antibiotics — item 7 in this section. When no U.S. take-back exists, FDA allows mixing with coffee grounds or cat litter before sealing in trash; a few strong painkillers may be flushed — that is U.S. practice; in China follow local sorting. Rated B because U.S. figures are registry counts without studies on how much cabinet cleanouts reduce ingestions. Benefit rated small: numbers are ED visits, not deaths, and the effect of cleaning cannot be calculated from them.\nPossible trade-off: The source summarizes the return this way: “Nearly half of unsupervised pediatric medication ingestions involve prescription tablets. About three in ten of those prescriptions belong to grandparents. Removing unused drugs removes one thing a child can find. Put discarded medicines in hazardous-waste bins with original packaging, or hand them to pharmacies that collect old drugs.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: Lovegrove MC, Weidle NJ, Budnitz DS (2015). Trends in Emergency Department Visits for Unsupervised Pediatric Medication Exposures, 2004-2013. Pediatrics, 136(4):e821-e829.: https://doi.org/10.1542/peds.2015-2092\nAgarwal M, Lovegrove MC, Geller RJ, et al. (2020). Circumstances Involved in Unsupervised Solid Dose Medication Exposures among Young Children. Journal of Pediatrics, 219:188-195.e6.: https://doi.org/10.1016/j.jpeds.2019.12.027\n生态环境部等 (2024). 国家危险废物名录（2025年版），附录《危险废物豁免管理清单》第 1 项.: https://www.gov.cn/gongbao/2025/issue_11906/202503/content_7011162.html\n上海市绿化和市容管理局 (2024). 上海市生活垃圾分类投放指引（2024版）（沪绿容〔2024〕278号）.: https://www.shanghai.gov.cn/gwk/search/content/40b9feaa-53db-472f-8a6b-2c3cf0465def\n上海市绿化和市容管理局、上海市环境保护局、上海市食品药品监督管理局 (2018). 关于规范生活垃圾分类有害垃圾全程管理的通知.: https://www.shanghai.gov.cn/nw12344/20200813/0001-12344_57440.html\nU.S. Food and Drug Administration (2025). Where and How to Dispose of Unused Medicines.: https://www.fda.gov/consumers/consumer-updates/where-and-how-dispose-unused-medicines\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). 34-011 · While taking cephalosporins, metronidazole, and similar antibacterials, and for 7 days after stopping, avoid alcohol — including alcohol in Huoxiang Zhengqi oral liquid and cough syrups ### 11. While taking cephalosporins, metronidazole, and similar antibacterials, and for 7 days after stopping, avoid alcohol — including alcohol in Huoxiang Zhengqi oral liquid and cough syrups\n\n- Cost: No money. Abstain from alcohol for a little over a week; check other medicines for ethanol on the label.\n- In plain terms: Some cephalosporins and metronidazole can trigger flushing, palpitations, chest tightness, and vomiting when mixed with alcohol; severe cases drop blood pressure. Beer and spirits are not the only triggers — Huoxiang Zhengqi oral liquid and cough syrups with alcohol count. Avoid alcohol from the start of the drug through 7 days after the last dose.\n- Benefit: This is a disulfiram-like reaction. A 2023 medication-safety popularization from the Fujian Provincial Medical Products Administration states that drinking before or after some cephalosporins may trigger this reaction, “which can seriously harm health or be life-threatening.” Symptoms include facial flushing, sweating, palpitations, even dyspnea, hypotension, and anaphylactic shock. Citing the Chinese Pharmacopoeia Clinical Medication Information, listed drugs include cefazolin, ceftriaxone, cefoperazone, metronidazole, tinidazole, furazolidone, and others. The article states “no alcohol or alcohol-containing drugs or foods for 7 days after dosing,” examples including liqueur chocolates and Huoxiang Zhengqi oral liquid, because the inhibited enzyme often needs 4 to 5 days to recover. One Guangzhou hospital summarized 82 cases over 2 years: cephalosporins caused 57 cases (69.51%), nitroimidazoles (metronidazole, tinidazole) 10 cases (12.20%). Alcohol from beverages 40 cases (48.78%), from ethanol-containing medicines 31 cases (37.80%) — including Huoxiang Zhengqi oral liquid, cough syrup, and motherwort extract. Of 82 cases, 68 mild, 9 moderate, 5 severe; relief within 1–3 hours; no deaths. U.S. metronidazole labeling requires no alcohol during treatment and for at least 3 days after, and no products containing propylene glycol.\n- Evidence grade: B\n- Sources: Fujian Provincial Food and Drug Administration (Fujian Provincial Drug Science Popularization and Supervision Data Center) (2023). Original popular science knowledge for the 2023 "National Safe Medication Month" - Why you can't drink alcohol while taking cephalosporins. ; Fang Caifu, Tu Xing, Liu Tao, Huang Hongbing, Qiu Meng, Liang Weiting (2015). Analysis of 82 cases of disulfiram-like reactions in our hospital. Chinese Pharmacy, 26(29):4089-4091. ; Pfizer (2026). FLAGYL 375 (metronidazole) capsules, prescribing information: Contraindications, Interaction with Alcohol. DailyMed. \n- Notes: Not every cephalosporin reacts, but laypeople cannot tell them apart — follow this rule for any cephalosporin or metronidazole course. Tell the doctor if you drank recently when these are prescribed. The popularization also suggests avoiding alcohol for 3 days before dosing while noting no authoritative interval. If flushing or palpitations start, stop all alcohol immediately; mild cases may resolve on their own, severe cases need hospital care. Do not drink alcohol while taking acetaminophen — item 1 in this section. Rated B because evidence is case series and labeling, not controlled trials. Benefit rated small: all 82 cases recovered within hours, no deaths, only 5 severe.\nEvidence B. Not every cephalosporin reacts, but laypeople cannot tell them apart — follow this rule for any cephalosporin or metronidazole course. Tell the doctor if you drank recently when these are prescribed. The popularization also suggests avoiding alcohol for 3 days before dosing while noting no authoritative interval. If flushing or palpitations start, stop all alcohol immediately; mild cases may resolve on their own, severe cases need hospital care. Do not drink alcohol while taking acetaminophen — item 1 in this section. Rated B because evidence is case series and labeling, not controlled trials. Benefit rated small: all 82 cases recovered within hours, no deaths, only 5 severe.\nPossible trade-off: The source summarizes the return this way: “Some cephalosporins and metronidazole can trigger flushing, palpitations, chest tightness, and vomiting when mixed with alcohol; severe cases drop blood pressure. Beer and spirits are not the only triggers — Huoxiang Zhengqi oral liquid and cough syrups with alcohol count. Avoid alcohol from the start of the drug through 7 days after the last dose.” Evidence grade B. The original states the population, caveats, and sources; this is not a personal forecast.\nSources: 福建省药品监督管理局（福建省药品科普与监管数据中心）(2023). 2023年“全国安全用药月”原创科普小知识——为什么吃头孢不能喝酒.: https://yjj.scjgj.fujian.gov.cn/ztzl/kpzl/qgaqyyy/202312/t20231215_6334595.htm\n房财富, 涂星, 刘韬, 黄红兵, 邱孟, 梁蔚婷 (2015). 我院双硫仑样反应82例分析. 中国药房, 26(29):4089-4091.: https://doi.org/10.6039/j.issn.1001-0408.2015.29.19\nPfizer (2026). FLAGYL 375 (metronidazole) capsules, prescribing information: Contraindications, Interaction with Alcohol. DailyMed.: https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=a2883ca1-5a9a-4259-9d80-46ab67274384\nChapter source: https://github.com/eternity4719/HowToLiveBetter/blob/a994b6a0c90598b0fe15cb837343f438dbf7b95d/book/34-%E5%AE%B6%E9%87%8C%E7%9A%84%E5%B8%B8%E5%A4%87%E8%8D%AF%E5%88%AB%E5%90%83%E5%87%BA%E4%BA%8B.md\nAttribution: eternity4719/HowToLiveBetter, CC BY 4.0, commit a994b6a0c90598b0fe15cb837343f438dbf7b95d\nEnglish translation: https://github.com/parveen0029/The-Evidence-Based-Life at commit be53472dac6ac15b6c548b20ca0c2f753e6d22a0; maintained by parveen0029; CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/).