现在的你困吗？是只有今天困还是经常困？研究发现，经常缺觉的人，全身都处于炎症状，可通过这些方法缓解。
Groundbreaking research reveals that chronic sleep loss puts the body into a state of systemic inflammation, but science offers a solution.
睡眠不足可能引发全身“炎症风暴”
2023年的一项研究发现：睡眠不足会引发全身“炎症风暴”。睡眠不足导致非特异性炎症标志物C反应蛋白的含量明显增高。这种蛋白是心血管疾病、卒中、癌症、抑郁症等多种疾病问题的一个预测因子。
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.
▌短期缺觉的影响
当我们睡眠不足时，会出现炎症细胞的渗出或者炎症因子的释放，从而产生炎症反应。偶尔一两天睡眠不足或睡眠不规律，对身体影响通常不大。
Occasional sleepless nights may cause transient inflammation due to the release of inflammatory cells or cytokines, but the impact is typically minimal.
▌长期缺觉的危害
经常缺觉最主要的危害是会使人长期处于应激状态，导致机体免疫力下降，增加代谢性疾病、癌症、精神疾病等的发病风险。
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.
心脑血管疾病、呼吸系统疾病、神经退行性疾病、肿瘤等都跟机体全身慢性低度炎症相关。所以，保持充沛、规律且充足的睡眠，是维持健康、提高生活质量的关键因素之一。
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.
图源：视觉中国
一个方法帮你缓解相关炎症水平
2024年，清华大学体育部在运动科学领域权威期刊《体育科学杂志》刊文提醒，每天进行20分钟中等到剧烈的体力活动，能缓解相关炎症水平。
A 2024 study by Tsinghua University that was published in the Journal of Sports Science found that just 20 minutes of moderate-to-vigorous daily activity can significantly reduce inflammation.
中强度运动时心率为100～140次/分钟，活动时能感觉到出汗，呼吸比较急促，略感吃力。例如：健步快走、骑自行车、游泳等。可根据自身情况，减少久坐并适当增加身体活动来缓解炎症。
Moderate exercise includes brisk walking, cycling, or swimming — enough to break a sweat and elevate breathing. Reducing sedentary time and incorporating movement is key.
除了运动外，建议多吃抗炎食物
▌全谷物
糙米、燕麦、藜麦、荞麦、黑米、玉米、大麦、薏米等全谷物，具有抗炎效应并有利于维持稳定血糖水平。
Oats, quinoa and brown rice stabilize blood sugar and combat inflammation.
图源：视觉中国
▌不饱和脂肪酸
三文鱼、金枪鱼等鱼类，核桃、杏仁等坚果，橄榄油、菜籽油等都富含不饱和脂肪酸，有利于身体形成抗炎内环境。
Salmon, walnuts, and olive oil boost anti-inflammatory pathways.
▌优质蛋白质
包括鱼类、鸡蛋、牛肉等，尽量少食用加工肉类。
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，以及苹果、梨、橘子等水果，具有较好的抗炎活性。
Dark leafy greens (spinach, kale) and fruits (berries, citrus) pack potent anti-inflammatory compounds.
编辑：朱迪齐
实习生：孙正华
来源：CCTV生活圈
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