Uncle Zhang has been retired for five years, living a routine life every day, with the only exception being his "carelessness" when it comes to eating. Sometimes, he scrolls through his phone while wolfing down his food; other times, he attends endless social gatherings, indulging in rich, heavy meals until his stomach feels uncomfortably full.

During a routine check-up, the doctor looked at his test results and frowned, saying, "Your health indicators are quite concerning. This can't go on!" Uncle Zhang was suddenly struck with alarm, realizing that the thing he had always taken for granted—eating—was actually the most neglected aspect of his life.

Eating is something everyone in the world does repeatedly every day, seemingly the most ordinary thing. Yet, it is within this seemingly mundane act that the great secret to longevity lies hidden.

Research shows that a person's eating habits can truly reflect their physical health and even influence their lifespan to some extent. Have you ever wondered why some elderly people live long, healthy lives while others frequently fall ill? In fact, the answer can often be found in a few subtle details of how they eat.

So, what health "signals" are hidden in our eating habits? Particularly those four eating characteristics commonly seen in people with shorter lifespans—could the third one be something you’re guilty of too? Keep reading, and you might just find the key to "living longer."

Do Eating Habits Really Affect Lifespan? What Do Doctors and Scientists Say?

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Many people believe that eating quickly and casually is fine as long as they feel full. However, clinical data show that long-term poor eating habits are significant contributors to hypertension, diabetes, fatty liver, and digestive system diseases. According to national health data surveys, nearly 80% of chronic disease patients exhibited clear unhealthy eating habits before the onset of their conditions.

A large-scale longitudinal study conducted by the Harvard Medical School found that individuals who eat too quickly, have a monotonous diet, or experience poor dining environments face a 23.8% higher risk of developing cardiovascular diseases over the next decade and are more likely to have a shorter lifespan.

In addition, the Chinese Medical Association's Nutrition Branch has summarized that good dietary behaviors, including moderation in eating, chewing slowly, balanced nutritional structure, and a quiet and pleasant dining atmosphere, help reduce the incidence of metabolic diseases and delay bodily aging. However, if the following four "bad eating habits" persist over the long term, extra caution is needed: they are gradually "stealing" your health.

People with Shorter Lifespans Often Have These 4 Eating Characteristics—Do You Have Any?

Eating too fast, finishing a meal in less than ten minutes

We often hear people around us joke: "Who has time to chew slowly when eating? Devouring food is much more satisfying!" However, in reality, those who eat too quickly, due to insufficient chewing, are highly prone to increasing the burden on their gastrointestinal tract, leading to an imbalance in insulin secretion and raising the risk of obesity and diabetes. Authoritative studies show that for every doubling of eating speed, the risk of obesity increases by 86%, and the risk of cardiovascular events rises by 18.3%.

Eating casually while playing with phone/watching TV

Modern people often eat in a "lively" manner, with the TV and mobile phones constantly at hand, but it is precisely this distracted way of dining that leads us to unconsciously consume more food. Medical observations have found that those who use their phones while eating consume 15% more calories per meal compared to those who focus on their food. This not only results in inadequate digestion but also increases the likelihood of issues such as bloating and indigestion. Over the long term, it can also affect the brain's "satiety center," laying the groundwork for obesity and high blood sugar.

Picky eating habits, with too little vegetables and excessive meat consumption

Some individuals have particularly severe picky or selective eating habits, consuming large amounts of carbohydrates in one meal, eating meat constantly, and going days without fresh vegetables. In reality, insufficient intake of dietary fiber and an overly greasy diet can lead to gastrointestinal dysfunction and increase the burden of chronic diseases. Nutritional data shows that individuals who consume less than 400g of fruits and vegetables daily have a 21.5% higher incidence of cardiovascular diseases compared to the standard population.

A tendency to eat until overly full, without knowing when to stop

"Eating until you can barely move" has become the norm during holidays, but frequently overeating can actually raise post-meal blood sugar and triglyceride levels, damaging the pancreas and heart. According to a survey by the Chinese Center for Disease Control and Prevention, nearly 60% of overweight and obese individuals have a habit of "binge eating," with an associated increase in mortality risk of approximately 24.8%.

How many of these habits do you have? Don’t underestimate them—over time, they can quietly lower multiple "lifespan curves," including cardiovascular, digestive, and metabolic health.

How can eating become the "secret to longevity"? Take note of these four tips.

To eat healthily and live longer, you must actively adjust your eating habits. Developing good habits isn’t difficult; the key is to pay a little more attention with every meal.

Slow down your eating pace, taking at least 15-20 minutes to finish a meal.

Eating slowly helps food digest more thoroughly in the mouth and allows the brain to better receive the "full" signal. It is recommended to chew each bite 20-30 times, which can reduce symptoms such as post-meal bloating and acid reflux by 13.7%.

Focus on eating at the table, avoid "eating while playing"

Stay focused on the food during meals and temporarily stay away from electronic devices. Nutritionists suggest that creating a warm and quiet dining environment can help reduce binge eating and emotional eating, potentially reducing calorie intake by about 100 kcal per meal.

Diversified dietary structure with balanced intake of vegetables, grains, and protein

Embrace vegetables without pickiness or bias, simply pairing meat and vegetables. Follow the "Chinese Dietary Guidelines Pagoda," ensuring a daily combination of staple foods + vegetables + protein, with a recommended intake of fruits and vegetables ≥400g/day.

Stop at moderation, cease when 70-80% full

Stop eating when you feel slightly full. Studies show that the "80% full group" has a significantly lower risk of gastrointestinal diseases, diabetes, coronary heart disease, and other conditions, with an average lifespan 6.8 years longer than those who "eat until stuffed."