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        久坐傷大腦 沒事兒走兩步

        久坐傷大腦 沒事兒走兩步

        北京晨報 2018-09-20 10:10
        0

        點擊進入下一頁

        我們都曾有過這種時刻,在工作的節骨眼上思緒一團亂麻,于是你坐在座位上愁眉苦臉地找靈感,時間一分一秒地過去了,你腦子里依然一片空白。但是你知道嗎,呆坐在座位上不僅會浪費時間啥也想不出來,根據倫敦大學國王學院的一項新研究,久坐還可能會讓你更健忘。而且,另外一項相關研究還顯示,久坐不動會增加患阿爾茲海默癥的概率。所以,專家們建議,可以定個鬧鈴提醒自己隔段時間就起來走兩步。

        久坐不動VS記憶力退化

        這項研究探究了久坐與大腦的關系,研究人員詢問了年齡在45歲-75歲之間的健康人士——每天都坐多久,然后掃描他們的大腦。

        雖然測試并沒有評估記憶功能本身,但是卻發現那些久坐數小時的人,內側顳葉更薄,而這個區域是關乎大腦中學習與記憶的重要部分。它們分布在太陽穴后面兩側,隨著年齡的增長會自然變小。然而,加州大學洛杉磯分校的研究人員警告說,這種變薄可能是中老年人認知能力下降和癡呆的前兆。

        每天坐15個小時的人,無論是一直坐著還是中途起來走走,平均而言,他們的內側顳葉要比坐5個小時或更少的人小10%。

        更糟糕的是,研究人員還發現,在坐了15個小時之后,每多坐1個小時,肺葉體積就會減少2%。倫敦大學國王學院的神經科學家塔拉·斯瓦特博士說,越來越多的證據表明,身體活動和大腦健康有關,久坐是影響健康的一個關鍵的負面因素。“就導致大腦不健康的風險因素而言,久坐的危害不亞于吸煙。”

        斯瓦特博士說,這項研究很有趣,它有助于我們理解久坐對健康在很多方面都有害,其中之一就是會使記憶力下降得更快。久坐行為已多次與許多慢性病聯系在一起,包括心臟病、糖尿病和認知障礙。也有研究證明,久坐時間的長短與患阿爾茲海默癥的風險增加成正比。

        久坐不動VS阿爾茲海默癥

        記憶問題只是癡呆癥的一種癥狀,然而,加州大學洛杉磯分校發表在《公共科學圖書館·綜合》(PLOS One)雜志上的這項研究首次表明,坐著的時間越長,大腦區域越薄。而這會大大增加患阿爾茲海默癥的概率。

        這項研究同樣關注了大腦內側顳葉,發現那些生活方式更活躍的人的內側顳葉更健康。而運動是保持內側顳葉健康的一個關鍵部分,它可以促進大腦發生氧氣作用,快走兩步或者簡單的運動之后,身體都會比久坐時的呼吸更深。

        斯瓦特博士說,這樣就可以讓更多的氧氣進入身體,從而促進血管健康和生長新的腦細胞。而新的腦細胞是記憶和學習的關鍵因素之一。同理,運動也是保持心臟健康的關鍵因素,保持大腦健康所需的含氧氣的血管對心臟健康也至關重要。這就是經常鍛煉的人患冠心病和心臟病等心血管疾病的風險較低的原因。

        但是,研究人員還是警告說,即使是在較高的運動量下,也不足抵消久坐帶來的有害影響。

        阿爾茲海默癥協會的研究信息經理蒂姆·莎士比亞博士說:“這項研究在表明避免久坐與大腦重要部位的聯系上,邁出了重要的一步。”

        怎么避免坐著不想動?

        做提高心率的運動

        人們認為,除了戒煙,避免過量飲酒外,許多生活習慣還會增加患阿爾茲海默癥的風險。但是,莎士比亞博士表示,避免久坐不動的生活方式才是關鍵,他建議可以做一些稍稍提高心率的活動,比如散步、騎自行車、游泳或跳舞,但是不需要馬拉松那樣高消耗的運動。

        定鬧鈴提醒走兩步

        加州阿爾茲海默癥預防項目的科學家們說,每天短時間的運動,甚至每小時幾分鐘的運動都可以對大腦健康產生良好的影響。可以在手機上設置鬧鈴,提醒自己過一段時間就站起來走兩步,如果可以做點能提高心率的動作就更好了,比如深蹲之類。

        試著站著接聽電話

        此外,還要盡可能減少坐著的時間,比如站著或者走著接聽電話。如果朋友們建議去喝咖啡,那你就提出散步去稍微遠點的咖啡館。你很快就會發現,能讓自己活動的機會有很多。

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