Recent data shows that people in the U.S. can expect to live an average life expectancy (寿命) of 78.7 years. That puts Americans well behind that of 80.3 years in developed countries like Canada, Germany and Japan. Luckily, a 2018 study from Harvard University found that keeping these five habits could add up to 10 years or more to a person’s life:

This isn’t as easy as it sounds, especially when you’re dealing with your work, family and social commitments. may be tempting, for example, to grab a quick bite at a fast food chain on your lunch break or order takeout during late nights at the office. But a recent study published in the British journal found that poor diets lead to one in five deaths.【小题1】 A good diet, according to the researchers, contains minimally processed, whole foods and grains, vegetables, fruits, nuts and any natural source of protein (i.e. fish and beans).

【小题2】 Even the world’s most successful business leaders, like Oprah Winfrey and Bill Gates, make physical activity a daily priority. Just small amounts of daily exercise can help maintain a healthy body weight, maintain healthy bones, muscles and joints, promote psychological well-being and reduce the risk of certain diseases, including some cancers.

A “healthy” weight varies from person to person, but usually a body mass index (BMl) between 18.5 and 24.9 is considered healthy. A study published in the International Journal of Obesity found that those who monitored their weight less frequently were more likely to gain weight. 【小题3】

Alcohol shows up at happy hour, conferences, social outings and so much more. Therefore, it’s hard to escape drinking it. To get through long days, some may even rely on alcohol as a stimulant (兴 奋剂) in social settings. 【小题4】 To begin with, it can add to your waistline and increase the risk of several cancers. While it can be difficult to moderate your alcohol intake, avoiding alcohol altogether benefits you a lot.

As the health risks of smoking have become increasingly apparent, there’s been more effort in warning people about the dangerous side effects.【小题5】 However, your body will thank you in the long run if you do so.

Whoever wrote the song ''It's the Most Wonderful Time of the Year'' must have never experienced the holiday blues. Fortunately, psychological research suggests some effective ways you can use to beat the holiday blues. The key point is that sadness and other tough emotions are not what we should try to avoid. 【小题1】. Here are four strategies to help you make your own happiness recipe this holiday season.

Don't force cheer

At family gatherings with cousins you secretly can’t stand, you tend to put on a happy face. Indeed, that might even seem like the most mature response—no drama, no conflict. But a 2011 study followed dozens of bus drivers, looking to see when they gave forced or honest smiles at their passengers. The results showed when the drivers pretended to have a good mood, their actual moods got worse. 【小题2】.

Let out sadness

The results of the bus­driver study can be explained by researchers, who find that negative feelings like sadness or anger only increase when we try to control them. 【小题3】. We don't like contradictory behavior.

Respond cautiously

Recently, scientists have been paying special attention to the benefits of caution. When you respond cautiously to an emotional trigger, you pause rather than react at once. 【小题4】. Besides, it is associated with less anxiety, and may even carry physiological benefits.

【小题5】

Of course, the holidays will bring a mix of highs and lows, but the most important lesson to keep in mind is that this variety of emotions might be the best thing possible for your overall well­being. In other words, sadness, anger, and other difficult emotions are nothing to fear. Just make sure you're balancing them with lighter experiences. And don’t forget to give yourself a break.

If you have been diagnosed with panic disorder, then you have likely experienced constant fear and anxiety. Research has shown that using relaxation techniques can help reduce nervousness.

Some common techniques include breathing exercises or yoga. 【小题1】 Another powerful one is visualization, which can help you relieve stress. It involves using mental imagery to achieve a more relaxed state of mind.

Similar to daydreaming, visualization is accomplished through the use of your imagination. There are reasons why visualization can help you cope with panic disorder or panic attacks. 【小题2】 When experiencing a panic attack, your mind may focus on the worry, the worst things that can happen and other concerns that only add to your sense of fearfulness. Visualization works to expand your ability to relax by focusing your mind on more calming images.

Before visualization, make sure your environment is set up for your comfort. To better relax, get rid of any distractions (干扰), such as phones, pets or TV. 【小题3】 Remove any heavy jewelry or restricting clothing. Get ready to relax by either sitting or lying down in a position that feels most comfortable to you. 【小题4】 Feel free to change it to better suit your needs and imagination.

【小题5】 Through regular practice, you will more easily be able to use visualization when you really need it, such as when you start feeling the physical symptoms of panic and anxiety.