肠病难愈竟是“克罗恩病”,艾灸治病须量身定制

2017-05-26 吴焕淦 包春辉 刘尽美/上海中医药大学附属岳阳中西医结合医院、上海市针灸经络研究所 澎湃新闻

50岁以后,大多数人开始担心起自己的记忆力衰退问题,你可能会发现自己无法记住别人的名字或者忘记了钥匙放在哪里,而这仅仅只是个开始。你开始忘记关掉煤气,或者开始努力回忆自己使用多年的银行卡密码。如果这看起来很熟悉,那么放心,这不只是你一个人的问题,除了逐步变差的身体机能,记忆力的减退和逐渐无法集中的精力是我们变老过程中两个最害怕遇到的问题。那么,记忆力的衰退究竟从什么时候开始,有哪些方法能够缓解

50岁以后,大多数人开始担心起自己的记忆力衰退问题,你可能会发现自己无法记住别人的名字或者忘记了钥匙放在哪里,而这仅仅只是个开始。你开始忘记关掉煤气,或者开始努力回忆自己使用多年的银行卡密码。如果这看起来很熟悉,那么放心,这不只是你一个人的问题,除了逐步变差的身体机能,记忆力的减退和逐渐无法集中的精力是我们变老过程中两个最害怕遇到的问题。

那么,记忆力的衰退究竟从什么时候开始,有哪些方法能够缓解这个过程?作为一个长期以来从事脑老化研究的神经科学家安德里·安乐曼教授(Professor Andre Aleman)在《每日邮报》上撰文浅析这些问题,他指出,我们记忆衰退的起始时间其实比我们普遍认为的要早很多。不过我们有很多方法可以缓解这个过程。首先,让我们看一下随着年龄的增长,我们的大脑中会发生哪些生理变化。

健忘从何时开始

在30至90岁之间,大多数人的大脑体积缩小了约15%。科学家们曾经认为,这是由于大脑中的“灰质”——我们的神经元(脑细胞)的统称,消亡而造成的。

他们还认为,人们一旦成年,便不会再有新的神经细胞生成。不过最新的研究表明:直到我们死去,大多数的脑细胞都保存得相当完好,另外,即使在老年人的大脑中,每天也会生成成千上万的新的神经元,虽然生成的速度在一生中下降的幅度可以高达百分之八十。不过,即使我们的脑细胞不像科学家们曾经认为的那样会死去,但是他们中的一些确实会变小,而事实上,在“非常早的年纪”,这个过程就开始了。

一般人认为,健忘开始于中年后期,然而,新的研究表明,记忆力下降的开始时间是在20岁左右。目前,学术界比较公认的研究结果来自于丹妮丝C·帕克(Denise C. Park)2001年发表在《心理学与衰老》期刊上的研究结论,该研究对345名20-90岁之间的成年人进行研究,发现从人们的20-30岁中期开始,记忆就出现了连续而有规律的衰退。

我们在20多岁、30多岁时记忆下降的速度其实与60、70多岁下降的速度是差不多的,但为什么年轻人不会感觉受到多大的影响呢?

丹妮丝C·帕克给出的解释是,年轻人拥有的记忆能力完全能够应付日常生活学习所需要的。就像每个月消费4000元,20岁时月薪10000元,30岁时月薪8000元,虽然金额下降了,但仍然完全超出所需要的额度。

而到60多岁时,大多数人发现记事情和学习新东西出现了困难,才意识到记忆能力已经不够用了。从生理学角度上讲,人在20岁出头时脑容量就达到峰值,并从此开始缓慢地下降,尤其是记忆相关的部位,如海马体和前额叶皮层。那么有什么方法能够减缓这个过程?

吃什么增加脑力

一位荷兰的心理学家指出,咀嚼对于大脑大有益处,它能够增加灰质间的含氧量,并能够改善大脑的功能。由于大多数老年人牙齿老化,他们往往会选择一些不大需要咀嚼的食物,事实上,如果老人咀嚼得少,其血液中的荷尔蒙就相当高,足以造成短期记忆力衰退,所以,他们更应该多多锻炼,养老院也应该为他们大量购买口香糖。

无疑,我们吃的食物对于我们的大脑功能起着非常重要的作用,其实对于大脑来说,最好的饮食方式就是避免过度进食,因为卡路里摄入量的减少能够同时减少氧化应激。

依靠氧气,我们的身体才焕发出勃勃生机。我们吸入氧气,用它来燃烧燃料(消耗食物)并制造能量。但是,细胞使用氧气时会产生副产品——以高能氧气分子形式存在的废物。这些反应性氧气分子有一个名字,叫自由基。自由基会对人体组织和细胞结构造成损害,包括在大脑中的神经元,我们把这种损害称为氧化应激——人体在利用氧气过程中加诸自身的压力。

大部分与老化有关的健康问题,如皱纹、心脏病和阿尔兹海默症,都与体内氧化应激过大有关。正如美国加州大学伯克利分校的邓汉姆·哈尔蒙博士指出的那样:“很少有人能活到他们潜在的最大寿命。他们往往提早死于各种疾病,其中很大一部分是自由基引发的。”

不过,减少热量的摄入并不意味着过度节食,而是应该改变饮食结构,调整生活方式。比如,多吃水果和蔬菜,因为它们含有多种抗氧化物质,如维生素C、维生素E和β-胡萝卜素,以及类黄酮和其他高效化学物质。

饮食中营养物质与热量的比率即NCR,应该保持较高的水平。应该多吃富含多种营养物质的食物,而不是富含热量的食物。

如果你饮食中的大部分是高热量食物,而营养物质的比重却很低,那么氧化应激水平就会升高。这些高热量食物包括人们常常谈论的“白色威胁”:白糖、白面包和白米等。非精制食品所含的重要营养物质则往往比较高,因此你的最佳选择是水果、蔬菜、蛋白质和谷物。

此外,根据荷兰的一项研究,木脂素能够改善大脑的功能。木脂素存在于植物中,属于一种植物雌激素,具有清除体内自由基,抗氧化的作用。木脂素能结合雌激素受体,并干扰癌促效应。因此,可能对乳腺癌,前列腺癌和结肠癌等也有防治作用。亚麻籽及芝麻中木脂素的含量较高,谷物类食物(如黑麦、小麦、燕麦、大麦等),大豆和十字花科植物(如西兰花、卷心菜)和水果(如草莓、桃)中也含木脂素。

另外,有证据表明,中老年人大脑的运作在很大程度上依赖于维生素B12,维生素B12负责核酸和氨基酸代谢,同时在神经系统的发育及维持上,扮演相当重要的角色,而这种维生素需要在酸性的胃肠中才能被有效吸收。

近年来素食饮食蔚为风气,长期吃素者若未能均衡饮食,即可能出现维生素B12摄取不足的情形。维生素B12缺乏导致的大脑病变及神经行为症状,约有一年的黄金治疗期,如果发现家人出现疑似失智症的症状,应立即就医检查,及早接受治疗。维生素B12存在于牛肉、鳕鱼、豆浆和一些酵母提取物中。

约四分之一的老年人都缺乏维生素B12,如果你是其中之一,你大脑中的灰质可能比那些不均衡饮食的人脑中的灰质更少,服用维生素B12补充剂将提高这部分人群的大脑功能,但目前还没有确凿的证据证明维生素B12会提高那些维生素水平正常人的大脑功能。

另外,日本医学专家山田雅之认为,想要保证大脑的年轻化、预防大脑老化应当重点关注三个方面:摄取优质脂肪酸、摄取抗氧化物质对抗氧化、保证血管健康。

脂肪酸分为质量好的脂肪酸和质量不好的脂肪酸。欧米伽3脂肪酸能够让神经细胞之间的物质传递更加顺畅,进而打造更健康活力的大脑。含欧米伽3脂肪酸的食品有鱼类:凤尾鱼、鯥鱼、鲱鱼、鲭鱼、鲑鱼(野生鱼类比养殖的含欧米伽脂肪酸更丰富)、沙丁鱼、鲟鱼,湖鳟鱼和金枪鱼。很多专家建议每周吃上述鱼类一到两次。

训练你的大脑

除了吃得健康以外,为了帮助我们的大脑保持敏锐,应该让大脑忙起来,而“认知训练”是一个好方法。“认知训练”有多种方式,比方说背诵生字表来锻炼我们的记忆力,德国的一项研究发现,平均69岁的实验样本人群在经过半年的记忆训练后,左右半球的神经连接得到加强。

另外,适量的运动也能够缓解记忆的衰退,英国一项新研究发现,适量运动时体内会产生一种激素,可缓解阿尔茨海默氏症造成的大脑损伤,减缓记忆力衰退症状。有专家认为,长期的心血管运动可以减少因年龄增长出现的脑组织损失,可以减轻记忆力衰退。

多项研究表明,要保持大脑活跃,只需经常运动。一周锻炼三到四次的在校儿童,在10岁或11岁时考试成绩一般都较高。经常走路的老年人在记忆测试中的表现要比那些惯于久坐的同龄人好。通过向消耗能量的大脑输入额外的氧气,锻炼能增强智力。

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    2022-11-22 杭州听力师

    背点英语单词去

    0

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    2017-06-01 1e10c84am36(暂无匿称)

    文章很好,拜读了

    0

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    2017-05-29 大爰

    好文章学习了谢谢分享

    0

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    2017-05-27 thlabcde

    标题党,没看到是什么!

    0

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    2017-05-27 jaysppr

    感谢分享!!!!!

    0

  6. [GetPortalCommentsPageByObjectIdResponse(id=2101960, encodeId=46e5210196011, content=背点英语单词去, beContent=null, objectType=article, channel=null, level=null, likeNumber=42, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://img.medsci.cn/20210413/3d02b07873314a129f14c8d09fed86b4/4eaa961964624db2b9c3abbe4a99a61f.jpg, createdBy=5ca05477824, createdName=杭州听力师, createdTime=Tue Nov 22 13:00:41 CST 2022, time=2022-11-22, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=205102, encodeId=22f0205102a1, content=文章很好,拜读了, beContent=null, objectType=article, channel=null, level=null, likeNumber=61, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/jW482SpianMayicTRbRZ5RzdAIB7UwTkHt6fQkBP8ictliaXtc5gCUmYdAW1sAETC2nhO3q6YjRHkUibyOCtP8ibmXNObTyd63A076/0, createdBy=d4111948983, createdName=1e10c84am36(暂无匿称), createdTime=Thu Jun 01 06:58:59 CST 2017, time=2017-06-01, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=203934, encodeId=89ec203934be, content=好文章学习了谢谢分享, beContent=null, objectType=article, channel=null, level=null, likeNumber=69, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://img.medsci.cn/20200816/e4675a86ea694f12b82202b320dc2654/12f6b900498349e994ce8f516a584d6a.jpg, createdBy=09431951290, createdName=大爰, createdTime=Mon May 29 08:46:43 CST 2017, time=2017-05-29, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=203083, encodeId=17cb203083db, content=标题党,没看到是什么!, beContent=null, objectType=article, channel=null, level=null, likeNumber=65, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=, createdBy=92191944782, createdName=thlabcde, createdTime=Sat May 27 06:49:25 CST 2017, time=2017-05-27, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=203007, encodeId=725620300e3c, content=感谢分享!!!!!, beContent=null, objectType=article, channel=null, level=null, likeNumber=68, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/PiajxSqBRaEIsrUxHnicsiaqwzJibCks60HOicbEAgbNzUiciboMJDzsWg16OHTeNHhyYvTg6TDXTlOx7icnhttCYYe2ujYt0yND7dYusOsibl9XnQCE/0, createdBy=7ad21722200, createdName=jaysppr, createdTime=Sat May 27 01:18:23 CST 2017, time=2017-05-27, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=202958, encodeId=d2b2202958d0, content=学习了很有用, beContent=null, objectType=article, channel=null, level=null, likeNumber=67, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/oLAjfB7s1ib3IzoRn621JdKCFUI4XvNELcibocrAVU6aUzEVDSaf3rYH08PUYUiagGqxAEhj8g9WqqNvD1CupIpCrmnR2OrqHZh/0, createdBy=7f181365728, createdName=飛歌, createdTime=Sat May 27 00:06:10 CST 2017, time=2017-05-27, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=202950, encodeId=a9692029509c, content=感谢啦感谢分享一下!, beContent=null, objectType=article, channel=null, level=null, likeNumber=33, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/mONcle9pic3zMoyicyo6ia9f4IuLQAwZoxD6Hx4ibd5CMcOCYhStY6oDibbKK6O2X8iaicldO5ib8j1iapOIobIKCGiczU2A/0, createdBy=56251941490, createdName=虈亣靌, createdTime=Fri May 26 23:56:11 CST 2017, time=2017-05-26, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=202920, encodeId=364d20292000, content=一周锻炼三到四次的在校儿童,在10岁或11岁时考试成绩一般都较高。, beContent=null, objectType=article, channel=null, level=null, likeNumber=26, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/NUyjXTCJjo7cJ6ejWUr2nIia8qOvAKNdLHr32Df6G8iaoaOx6pHaoiacwp26DaslxZHCGbibZhhCGven4rvmWP60GahtzgFjgCjR/0, createdBy=6b111703011, createdName=有备才能无患, createdTime=Fri May 26 22:46:43 CST 2017, time=2017-05-26, status=1, ipAttribution=), GetPortalCommentsPageByObjectIdResponse(id=202917, encodeId=a13e20291efe, content=经常走路的老年人在记忆测试中的表现要比那些惯于久坐的同龄人好。通过向消耗能量的大脑输入额外的氧气,锻炼能增强智力。, beContent=null, objectType=article, channel=null, level=null, likeNumber=34, replyNumber=0, topicName=null, topicId=null, topicList=[], attachment=null, authenticateStatus=null, createdAvatar=https://wx.qlogo.cn/mmopen/NUyjXTCJjo7cJ6ejWUr2nIia8qOvAKNdLHr32Df6G8iaoaOx6pHaoiacwp26DaslxZHCGbibZhhCGven4rvmWP60GahtzgFjgCjR/0, createdBy=6b111703011, createdName=有备才能无患, createdTime=Fri May 26 22:46:04 CST 2017, time=2017-05-26, status=1, ipAttribution=)]
    2017-05-27 飛歌

    学习了很有用

    0

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    2017-05-26 虈亣靌

    感谢啦感谢分享一下!

    0

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    2017-05-26 有备才能无患

    一周锻炼三到四次的在校儿童,在10岁或11岁时考试成绩一般都较高。

    0

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    2017-05-26 有备才能无患

    经常走路的老年人在记忆测试中的表现要比那些惯于久坐的同龄人好。通过向消耗能量的大脑输入额外的氧气,锻炼能增强智力。

    0

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