現(xiàn)在的你困嗎?是只有今天困還是經(jīng)常困?研究發(fā)現(xiàn),經(jīng)常缺覺的人,全身都處于炎癥狀,可通過(guò)這些方法緩解。
Groundbreaking research reveals that chronic sleep loss puts the body into a state of systemic inflammation, but science offers a solution.
睡眠不足可能引發(fā)全身“炎癥風(fēng)暴”
2023年的一項(xiàng)研究發(fā)現(xiàn):睡眠不足會(huì)引發(fā)全身“炎癥風(fēng)暴”。睡眠不足導(dǎo)致非特異性炎癥標(biāo)志物C反應(yīng)蛋白的含量明顯增高。這種蛋白是心血管疾病、卒中、癌癥、抑郁癥等多種疾病問題的一個(gè)預(yù)測(cè)因子。
A 2023 study uncovered that insufficient sleep triggers body-wide inflammation, which is marked by elevated levels of C-reactive protein (CRP), a key biomarker linked to cardiovascular disease, stroke, cancer, and depression.
▌短期缺覺的影響
當(dāng)我們睡眠不足時(shí),會(huì)出現(xiàn)炎癥細(xì)胞的滲出或者炎癥因子的釋放,從而產(chǎn)生炎癥反應(yīng)。偶爾一兩天睡眠不足或睡眠不規(guī)律,對(duì)身體影響通常不大。
Occasional sleepless nights may cause transient inflammation due to the release of inflammatory cells or cytokines, but the impact is typically minimal.
▌長(zhǎng)期缺覺的危害
經(jīng)常缺覺最主要的危害是會(huì)使人長(zhǎng)期處于應(yīng)激狀態(tài),導(dǎo)致機(jī)體免疫力下降,增加代謝性疾病、癌癥、精神疾病等的發(fā)病風(fēng)險(xiǎn)。
Chronic sleep deprivation keeps the body in a prolonged state of stress, weakening immunity and heightening risks for metabolic disorders, cancer, and mental health conditions.
心腦血管疾病、呼吸系統(tǒng)疾病、神經(jīng)退行性疾病、腫瘤等都跟機(jī)體全身慢性低度炎癥相關(guān)。所以,保持充沛、規(guī)律且充足的睡眠,是維持健康、提高生活質(zhì)量的關(guān)鍵因素之一。
Conditions like cardiovascular disease, respiratory disorders, neurodegenerative diseases and tumors are all tied to chronic low-grade inflammation. Prioritizing consistent, high-quality sleep is crucial for long-term health.
圖源:視覺中國(guó)
一個(gè)方法幫你緩解相關(guān)炎癥水平
2024年,清華大學(xué)體育部在運(yùn)動(dòng)科學(xué)領(lǐng)域權(quán)威期刊《體育科學(xué)雜志》刊文提醒,每天進(jìn)行20分鐘中等到劇烈的體力活動(dòng),能緩解相關(guān)炎癥水平。
A 2024 study by Tsinghua University that was published in the
Journal of Sports Sciencefound that just 20 minutes of moderate-to-vigorous daily activity can significantly reduce inflammation.
中強(qiáng)度運(yùn)動(dòng)時(shí)心率為100~140次/分鐘,活動(dòng)時(shí)能感覺到出汗,呼吸比較急促,略感吃力。例如:健步快走、騎自行車、游泳等。可根據(jù)自身情況,減少久坐并適當(dāng)增加身體活動(dòng)來(lái)緩解炎癥。
Moderate exercise includes brisk walking, cycling, or swimming — enough to break a sweat and elevate breathing. Reducing sedentary time and incorporating movement is key.
除了運(yùn)動(dòng)外,建議多吃抗炎食物
▌全谷物
糙米、燕麥、藜麥、蕎麥、黑米、玉米、大麥、薏米等全谷物,具有抗炎效應(yīng)并有利于維持穩(wěn)定血糖水平。
Oats, quinoa and brown rice stabilize blood sugar and combat inflammation.
圖源:視覺中國(guó)
▌不飽和脂肪酸
三文魚、金槍魚等魚類,核桃、杏仁等堅(jiān)果,橄欖油、菜籽油等都富含不飽和脂肪酸,有利于身體形成抗炎內(nèi)環(huán)境。
Salmon, walnuts, and olive oil boost anti-inflammatory pathways.
▌優(yōu)質(zhì)蛋白質(zhì)
包括魚類、雞蛋、牛肉等,盡量少食用加工肉類。
Opt for fish, eggs, or unprocessed meats over processed alternatives.
▌蔬菜和水果
菠菜、油菜、芹菜等深色蔬菜,以及蘋果、梨、橘子等水果,具有較好的抗炎活性。
Dark leafy greens (spinach, kale) and fruits (berries, citrus) pack potent anti-inflammatory compounds.
編輯:朱迪齊
實(shí)習(xí)生:孫正華
來(lái)源:CCTV生活圈
China Daily精讀計(jì)劃
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