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…
Cost
It costs just a few dozen to a few hundred yuan per year. Brewing a cup takes only a few m…
Benefit
A study conducted in China involving 100,900 participants, called China-PAR, tracked half …
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 dri…
Cost
Making coffee at home costs just one or two yuan per day. It takes only a few minutes to b…
Benefit
One review combined results from 201 separate studies; all of these original studies simpl…
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 d…
Cost
It costs only a few to a dozen yuan per day. You also need to spend some time washing and …
Benefit
When pooling data from multiple longitudinal studies (without subgroup analysis), an addit…
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,…
Cost
There’s no direct monetary cost, but you’ll need to spend time cooking or selecting minima…
Benefit
One systematic review combined data from multiple studies, even though those original stud…
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…
Cost
Rural households must replace their stoves and pay higher fuel costs, resulting in an annu…
Benefit
A Chinese longitudinal study tracked 271,000 adults without cardiovascular disease, record…
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 ris…
Cost
There’s no monetary cost — you just need to wait two to three extra minutes each time. The…
Benefit
In a high-risk area for esophageal cancer in northern Iran, researchers compared 300 patie…
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 th…
Cost
No cost at all. Just a few minutes each day — on your commute or during lunch breaks is en…
Benefit
A Swedish study followed nearly 29,500 women for 20 years. Compared to the group getting t…
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 d…
Cost
There is no monetary cost. However, diet and exercise require daily time commitment. This …
Benefit
This analysis combined individual data from 239 longitudinal studies (no subgrouping was p…
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…
Cost
There are no costs or time commitments involved.
Benefit
A study conducted in Italy included 22,800 participants, with half of them followed for an…
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 w…
Cost
Only a few yuan per day, with no extra time required.
Benefit
The PURE study followed over 136,000 participants across 21 countries for an average of 9.…
Eating an extra half whole egg each day raises the overall mortality risk by roughly 7% in some observational models. Swapping that half egg for egg w…
Cost
No cost involved, and it takes no extra time.
Benefit
A U.S. study tracking 521,000 people found that 129,000 participants died over time. Those…
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 …
Cost
It costs a bit more in water and electricity; each bath takes about half an hour.
Benefit
A Japanese study involving 30,000 participants followed over 19 years identified 2,097 car…
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, t…
Cost
Free. Just set an alarm before you nap; it requires very little willpower.
Benefit
One umbrella meta-analysis compiled data from 16 separate meta-analyses covering 244 healt…
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…
Cost
No cost at all. Those extra hour or two of sleep you make up are exactly what you’d have w…
Benefit
This meta-analysis involved 85,618 participants from the UK Biobank, with an average age o…
People who work night shifts develop cardiovascular disease about 13% more often than those who don’t, and cardiovascular deaths rise by roughly 27%. …
Cost
Switching jobs or changing shifts may mean a pay cut and loss of night-shift bonuses. Job …
Benefit
A pooled analysis of 23 studies — all observational, no subgroup adjustments — shows that …
When peanuts get damp and moldy, they produce aflatoxin, a confirmed human carcinogen that primarily harms the liver. After Guangzhou tightened regula…
Cost
The price difference isn’t huge if you shop elsewhere. Just check whether the packaging li…
Benefit
Aflatoxin is a Group 1 carcinogen per the International Agency for Research on Cancer, mea…
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%. Howeve…
Cost
It doesn’t cost much extra. Vegetable oils are already the main choice in most households;…
Benefit
A Cochrane review analyzed 15 randomized trials involving 56,675 participants, each follow…
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 w…
Cost
For households already equipped with a range hood, the extra expense is just a bit more on…
Benefit
Ten case-control studies involving non-smoking Chinese women were pooled for analysis. In …
Menopausal hormone therapy reduces the frequency of moderate-to-severe hot flushes by roughly 75% compared to placebo. However, it carries a small exc…
Cost
Requires a consultation at a gynecology or menopause specialty clinic. The clinician evalu…
Benefit
A Cochrane systematic review of 24 randomized controlled trials involving 3,329 women comp…
Observational studies show that dog owners have an average 24% lower risk of all-cause mortality, with even stronger associations among individuals li…
Cost
Dog ownership represents a substantial, ongoing financial commitment covering food, vaccin…
Benefit
A meta-analysis pooling 10 prospective cohort studies comprising 3.84 million participants…
For individuals with elevated blood glucose who have not yet reached the diagnostic threshold for diabetes, eating less, moving more, and losing a mod…
Cost
Zero financial cost; eating less saves a little money. Accumulate at least 150 minutes of …
Benefit
The Da Qing Diabetes Prevention Study was a clinic-randomized trial conducted in Da Qing, …
Moldy peanuts and corn can produce aflatoxins, potent chemical carcinogens that cause liver cancer. In a long-term Shanghai prospective cohort, indivi…
Cost
Discarding a spoiled bag of peanuts, nuts, or grain costs a few to several dozen yuan. Sto…
Benefit
Aflatoxins are classified as Group 1 human carcinogens by the International Agency for Res…
Consuming raw or undercooked freshwater fish and shrimp can transmit Clonorchis sinensis (the Chinese liver fluke). It is an established biological ca…
Cost
Avoiding raw freshwater fish costs nothing; the difficulty is breaking long-standing regio…
Benefit
Clonorchis sinensis was evaluated in 2009 by the WHO International Agency for Research on …
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 …
Cost
No cost at all. It takes just a few minutes to adjust the settings, and hardly any willpow…
Benefit
Merely receiving a notification — without looking at or interacting with the phone — notic…
