科学依据：
Pan A, et al. Red meat consumption and mortality: results from 2 prospective cohort studies. Arch Intern Med. 2012.
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-3% ~ -11% ACM
从不
用鸡肉、鱼肉替代红肉，降低心血管疾病风险
蔬果摄入
📊
科学依据：
Wang X, et al. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer. BMJ. 2014.
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-17% ~ -26% ACM
很少
每天200g新鲜水果，多吃西兰花等富含黄酮类食物
坚果摄入
📊
科学依据：
Bao Y, et al. Association of nut consumption with total and cause-specific mortality. N Engl J Med. 2013.
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-4% ~ -27% ACM
从不
每周5份以上坚果，每份28g，核桃效果最佳
辛辣食物
📊
科学依据：
Lv J, et al. Consumption of spicy foods and total and cause specific mortality: population based cohort study. BMJ. 2015.
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-23% ACM
从不
每周吃辣>4次，心血管死亡风险降低34%
避免超加工食物
📊
科学依据：
Rico-Campà A, et al. Association between consumption of ultra-processed foods and all cause mortality: SUN prospective cohort study. BMJ. 2019.
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-18% ~ -62% ACM
经常吃
减少薯片、汉堡、方便面等超加工食品摄入
🥤 饮品选择 (Drink.select())
咖啡
📊
科学依据：
Ding M, et al. Association of Coffee Consumption With Total and Cause-Specific Mortality in 3 Large Prospective Cohorts. Circulation. 2015.
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-12% ~ -22% ACM
从不
每天3.5杯最佳，程序员必备生存工具
茶
📊
科学依据：
Li X, et al. Tea consumption and risk of stroke in Chinese adults: a prospective cohort study of 0.5 million men and women. Lancet Public Health. 2020.
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-8% ~ -15% ACM
从不
每周3次以上，预期寿命增加1.26年
牛奶
📊
科学依据：
Guo J, et al. Milk and dairy consumption and risk of cardiovascular diseases and all-cause mortality: dose-response meta-analysis of prospective cohort studies. Eur J Epidemiol. 2017.
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-10% ~ -17% ACM
从不
每天2份乳制品，心血管死亡风险下降23%
戒酒
📊
科学依据：
Wood AM, et al. Risk thresholds for alcohol consumption: combined analysis of individual-participant data for 599 912 current drinkers. Lancet. 2018.
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-50% ACM
每天喝
酒精对健康百害无一利，戒酒是最有效的延寿方法之一
🏃♂️ 运动锻炼 (Exercise.execute())
挥拍运动
📊
科学依据：
Oja P, et al. Associations of specific types of sports and exercise with all-cause and cardiovascular-disease mortality: a cohort study of 80 306 British adults. Br J Sports Med. 2017.
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-47% ACM
从不
网球、羽毛球、乒乓球，每周3次，每次45-60分钟
剧烈运动
📊
科学依据：
Stamatakis E, et al. Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality. Nat Med. 2022.
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-16% ~ -40% ACM
从不
每天8分钟剧烈运动，让心率飙升的那种
步行
📊
科学依据：
Paluch AE, et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022.
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-50% ACM
<2000步
每天7000步以上，远离久坐的程序员职业病
🌙 生活习惯 (Lifestyle.config())
睡眠质量
📊
科学依据：
Cappuccio FP, et al. Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep. 2010.
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优化ACM
很差
每天7小时，22-24点入睡最佳，远离熬夜bug
刷牙
📊
科学依据：
Sen S, et al. Periodontal Disease, Regular Dental Care Use, and Incident Ischemic Stroke. Stroke. 2018.
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-25% ACM
很少
每天2次，口腔健康影响全身健康
晒太阳
📊
科学依据：
Lindqvist PG, et al. Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort. J Intern Med. 2016.
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-40% ACM
从不
适度日照，促进维生素D合成，别当吸血鬼程序员
戒烟
📊
科学依据：
Jha P, et al. 21st-century hazards of smoking and benefits of cessation in the United States. N Engl J Med. 2013.
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-50% ACM +11年
重度吸烟
吸烟减少11-12年寿命，戒烟是最重要的延寿行动
体重管理
📊
科学依据：
Aune D, et al. BMI and all cause mortality: systematic review and non-linear dose-response meta-analysis of 230 cohort studies. BMJ. 2016.
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