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Eliezer_Yudkowsky comments on Lifestyle interventions to increase longevity - Less Wrong
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This is good stuff!
One addition I would make to your "sleep" section: between 5% and 10% of Americans have moderate or severe sleep apnea, mostly undiagnosed. Untreated sleep apnea more than doubles mortality through a combination of cardiac problems, stroke, and maybe a cancer-promoting effect as well. There are well-known effective treatments for sleep apnea and it is kind of dumb not to get them.
The main symptoms of sleep apnea are excessive snoring, and feeling very tired during the day even if you slept a normal amount the night before. It is most common in obese and older people but sometimes happens in normal-weight and younger people as well. If you think you might have this condition, probably your highest-priority longevity intervention (after quitting smoking, if you do that) is to go to your doctor and get it checked out.
CPAP (auto-adjusting pressure) didn't work on me. What else is there?
UPPP
Not terribly expensive. The recovery is painful. But the pain is temporary, and the improvements are amazing. It was a major turning point in my life, and I'd strongly recommend it to anyone who is considered a good candidate (consult your specialist)
Complicated. I think I'm seeing you tomorrow night, I'll talk to you then rather than demand your medical history on a public forum.
I have two relatives that had apnea - one got rid of it by losing weight, the other by having her tonsils removed.
Did you go to a Sleeplap? They are supposed to fit it, have a pile of different masks to choose from. As far as I know cpap is the way to go with APNEA.
Buteyko breathing [1] and high-intensity interval training [2]. YMMV, etc.
[1] http://store.breathingcenter.com/books---in-english/buteyko-breathing-manual-download
[2] e.g. "sprinting" on an elliptical
Sleep apnea is caused by low CO2 tolerance which causes you to breath off too much CO2, and low CO2 levels relax smooth muscle, including the smooth muscle of your throat (which otherwise should actively maintains your airway at all times). The above two practices increase CO2 tolerance.
(Low CO2 tolerance can be caused by many things (e.g. too much mouth breathing from allergies, jobs which require lots of talking or singing or instrument playing, lots and lots of sitting without exercising, chronic anxiety, etc.)
Evidence: