随着全球老龄化进程加速,健康长寿成为当前研究的热点。 本文旨在综述营养和生活方式因素对健康长寿的影 响,重点关注饮食模式、体力活动、睡眠、吸烟与饮酒这些关键因素。 饮食模式对健康长寿具有显著影响,长寿地区的传统饮 食模式(如地中海饮食、北欧饮食和冲绳饮食)及现代健康饮食模式(如得舒饮食)均与较低的死亡率和较高的健康寿命相关。 植物性膳食模式尤其有助于维持较低的血脂水平、改善心脏代谢健康和认知功能。 在生活方式方面,适量的体力活动和充足 高质量的睡眠对延长寿命至关重要。 体力活动与全因死亡率之间存在剂量反应关系,而 7 h 左右的睡眠是寿命最长的理想时 长。 此外,吸烟显著缩短健康寿命,而饮酒与健康关系呈“ J”形曲线,但争议尚存。 综合营养与生活方式的干预策略,可以显 著延长健康预期寿命 8~ 10 年。 当前研究多基于欧美人群,缺乏跨文化长期队列证据,且评估方法依赖主观报告。 未来需结 合数字技术实现精准监测,优化多维干预策略,并关注功能衰退人群的适用性,以推动健康老龄化目标的实现。

As global aging accelerates achieving healthy longevity has become a focal point of current research. This article aims to review the impact of nutrition and lifestyle factors on healthy longevity with a focus on key elements such as dietary patterns physical activity sleep smoking and alcohol consumption. Dietary patterns significantly influence healthy longevity. Traditional diets in longevity regions—such as the Mediterranean Nordic and Okinawan diets—as well as modern healthy dietary patterns like the DASH diet are associated with lower mortality rates and increased health spans. Plant-based diets in particular help maintain lower lipid levels and improve cardio metabolic health and cognitive function. In terms of lifestyle adequate physical activity and high - quality sleep are crucial for extending lifespan. There is a dose-response relationship between physical activity and all-cause mortality with approximately seven hours of sleep being the optimal duration for longevity. Additionally Smoking significantly reduces healthy life expectancy whereas the relationship between alcohol consumption and health exhibits a "J-shaped" curve although this remains a subject of ongoing debate. Comprehensive interventions involving nutrition and lifestyle can significantly extend healthy life expectancy by 8~ 10 years. Current studies are mostly based on Western populations lacking cross -cultural long -term cohort evidence and evaluation methods rely on subjective reports. Future research should integrate digital technologies for precise monitoring optimize multi-dimensional intervention strategies and focus on the applicability for populations experiencing functional decline in order to promote the achievement of healthy aging goals.