The SUN project (Universidad de Navarra – Spain) (1), honored with an award at the XVI World Congress of Public Health 2020, identifies ten requirements that appear to reduce premature death risk by 60% if at least 7 of them are met.

To avoid premature death risk:

1) Do not smoke. Read more HERE.

2) Perform moderate or intense physical activity, equivalent to walking for at least half an hour a day, or running for about 2 hours a week.

3) Follow a Mediterranean diet.

4) Have a healthy body mass index, i.e. less than or equal to 22 kg/m².

5) Have moderate alcohol consumption (women 5 g/day maximum and men 10 g/day maximum, which would be equivalent to a small half-glass (100 ml) of wine for women and one for men.

6) Have limited exposure to television, i.e. watch for less than 2 hours a day.

7) Avoid binge drinking, i.e. never more than 5 drinks in a row.

8) Take a nap of up to 30 minutes a day.

9) Go out or meet friends for more than 1 hour a day.

10) Work at least 40 hours a week.

(1) The SUN Project (University of Navarra Follow-Up Study) came about as a result of the following idea: the best formula is for people to continue living their everyday habits, with the same diet they have always eaten. This way the consequences of their lifestyle can be analyzed by way of a questionnaire that participants fill out every two years.  The group of participants as a whole is called the SUN Project cohort. A cohort is a group of people who share a common experience during the same period of time, and the participants in the SUN Project are tracked over time so as to analyze the occurrence of illnesses or their incidence.


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