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人类究竟能活多久？我们如何才能达到寿命极限？这些问题多年来让人困惑，没个确切回答。影响人类寿命长度的因素，一直以来也是钟南山院士关注的话题，他曾在一次交流会上提出了自己的看法。 “一日寿，百二十岁也”，钟老认为，根据端粒学说计算，人类的最长寿命可以达到120岁！端粒作为生物体的生命时钟，伴随细胞分裂不断缩短。当端粒缩短到一定限度时（此时细胞分裂约50次），细胞便停止生长走向凋亡[1]。 图注：钟南山院士讲述端粒学说 兴许是较强抗衰意识加持，今年已近85岁高龄的钟老，不似寻常耄耋老人佝偻蹒跚，却更像个精神小伙：精神矍铄、步履矫健。 图注：钟南山院士上台接受“共和国勋章”荣誉授予 看到钟老的状态，即便是身为抗衰达人的派派也羡慕不已。于是，笔者广泛搜集、整理了钟老的抗衰心得，以期能从中习得奥义一二。 规律作息：日出而作，日落而息 工作时间里，钟老忙碌在临床与研究一线，工作算不上轻松，但休息时间里，他几乎从不熬夜，早睡早起。一般在晚间11点半入睡，固定在早晨7点起床，每晚约7个半小时睡眠，很符合当下研究提出的6-8小时最佳睡眠时间[2]。 此外，钟老还常在午间“打个盹”，时间会在半小时左右。而早前的研究也发现，每天半小时内的午休，能显著降低脂肪肝、中心性肥胖和血脂异常概率，但午睡超过一小时，不仅对健康无益，还可能让脂肪肝、糖尿病等疾病有机可乘[3]，甚至还大幅提升了死亡率[4]。 钟老几十年如一日、雷打不动的规律作息，或许是他能一直保持充沛精力的好方法。践行适合自己的规律作息可能是走向长寿的第一步。 科学饮食：养生之道，莫先于食 良好的作息让钟老即使高龄也有个好胃口，他对健康饮食的看法是：每餐不过饱、饮食分配好、三少两多更健康[1]。 #No.1 每餐不过饱 钟老多年来极为推崇“腹八分目（吃饭八分饱）”的饮食习惯，从不会让自己吃得过饱。 关于少吃一口延年益寿的热量限制（CR）理论，派派在往期推文中可是花了大精力来介绍（文末点击阅读原文查看往期推文），它真能算上是当前最简单、有效的抗衰手段。居住在日本长寿地冲绳的人们，其高寿便归因于每日饮食减少11%左右的热量摄入[5]。 “饮食劳倦则伤脾”，过饱会影响脑内纤维细胞生长因子活化，造成肠粘膜氧化应激损伤、脂质代谢异常及胰岛素抵抗，进而全面加速衰老[6-8]。可以说是吃饱一时爽，爽完火葬场。 #No.2 饮食分配好 在有限总量的前提下，钟老还会按照一定比例去合理分配一日三餐的摄入[1]。 图注：钟南山院士介绍每日三餐饮食分配， 并公布个人早餐 其中，我们尤其能感到钟老对早餐的关注。一份营养丰富的早餐不仅让你元气满满开始全新一天，还能帮助降低动脉粥样硬化风险[9]。并且，早餐吃不好，剩下两餐也可能白吃，早餐错失的营养素通常无法在随后的膳食中得到补偿[10]。 #No.3 三少两多更健康 少吃红肉、少吃高盐食物、少食果糖浆 减少肉类中红肉摄入比例，多食用鲑鱼、鳕鱼等优质白肉，可及时补充omega-3不饱和脂肪酸，消炎、抗氧化、降血压、调血脂、改善血管内皮功能豪华大礼包即刻轻松拥有[11]。 多吃鱼肉，同样也得到延寿经典地中海饮食[12]力荐，看来鱼肉是真好！ 再说到低盐饮食，顶级医学杂志《柳叶刀》曾发表一项大型评估分析，综合195个国家、长达27年的饮食数据后，发现高盐摄入是影响人类健康的“最强饮食杀手”[13]。 图注：2017年全球水平上饮食因素致死率排名 高盐易导致血压升高，且血压的盐敏感性还会随着年龄的增长而增加[14]。也正是由于控制了盐的摄入，”新秀“DASH饮食才能拥有全方位降三高、防痴呆、防癌的神奇抗衰功效[15]。 而最后一点“少食果糖浆”，更是由于糖分过量摄入，小到让人长痘、发胖，大到会增加糖尿病、肠道肿瘤等多种疾病风险[16]。 多吃杂粮、全谷物，多吃水果蔬菜 年少不经事时，以为长辈们“多吃杂粮、水果蔬菜”的劝说只是唠叨。但事实上，多项研究证实，摄入全谷物有助于补充膳食纤维、镁、B族维生素等[17, 18]，而多数水果与蔬菜由于含有多酚、黄酮等物质，对预防心血管疾病、癌症好处多多[19]！ 蛮多时候，咱们还需要：
正确运动：户枢不蠹，流水不腐 正确运动有利于延年益寿。对于不同年龄阶段，钟老认为正确运动的方式有所差异。比如中青年阶段，可以多尝试竞技类运动（如篮球、足球、马拉松、游泳）[20]。 此类较高负荷运动能改善肌力与肌耐力[21]，并可能通过影响多种信号通路（如AMPK[22]、mTORC1[23]）最终对骨骼肌产生益处，还能改善心脏功能，延长预期寿命[24]。 而随着年龄增长，进行体质与体能锻炼更为重要，走路、慢跑与太极都是很好的选择[20]。 如走进公园广场（甚至高校校园）、走出国门的太极，其作为一种很好的有氧运动，能通过增加心肺适应性（如最大摄氧量和肌肉氧化能力）[25]，改善身体机能（包括活动耐受性和心血管功能）、老年时期认知能力及免疫功能[26-28]。
图注：太极的特点及对人类健康益处， 来源：汉化自[29]
积极心态：莫道桑榆晚，为霞尚满天 “最好的医生是自己，健康的一半是心理健康，疾病的一半是心理疾病[30]”。钟老还是个很注重日常心态调节、始终保持追求的人。 积极心态改善机体健康并非玄学，它有助于控制体内皮质醇激素水平，降低炎症[31]，并调节关联基因（如ANK3[32]）的表达。从而改善机体神经内分泌、心血管和免疫系统健康[33-34]，降低衰老相关疾病的发病率与致死率[34]。
图注：钟南山院士谈心态重要性 此外，钟老还笑谈到，当自己感受压力时，会尝试腹式呼吸，用深呼吸来调节心率[30]。深呼吸可以增强大脑和心理的灵活性，影响副交感神经及中枢神经系统活动[35]，显著降低皮质醇水平[36]。 如此简单易行、还不花钱的方法，大家不妨也来试试看。 时光派点评 从规律作息到饮食运动再到心态调节，钟老的抗衰路径可谓目的明确又环环相扣。近85岁高龄，还能拥有良好的精神状态和健壮体魄，便是他践行效果的最好证明。 同时，钟老本人较强的健康预防意识也不得不提，他认为“不治已病，治未病“，只有及时关注自身健康状况，定期体检，才能做到疾病的早发现、早治疗。 时光派一直认为，衰老和一些寻常疾病，像是感冒，极为相似，是可防可治的。只要及时援以适当的干预，我们完全可以延缓，甚至治愈这种疾病。 那么，衰老干预应从何时开始，又该从哪些层面切入，这将是长寿科技领域亟需思考、解决的难题，也欢迎读者与我们交流见解与心得。 —— TIMEPIE ——
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J., Petrascheck, M., & Niculescu, A. B. (2016). Mood, stress and longevity: convergence on ANK3. Molecular psychiatry, 21(8), 1037–1049. https:///10.1038/mp.2016.65 [33] Consedine, N. S., Magai, C., & Bonanno, G. A. (2002). Moderators of the Emotion Inhibition-Health Relationship: A Review and Research Agenda. Review of General Psychology, 6(2), 204–228. https:///10.1037/1089-2680.6.2.204 [34] Ong, A. D. (2010). Pathways Linking Positive Emotion and Health in Later Life. Current Directions in Psychological Science, 19(6), 358–362. https:///10.1177/0963721410388805 [35] Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in human neuroscience, 12, 353. https:///10.3389/fnhum.2018.00353 [36] Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., Wei, G. X., & Li, Y. F. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in psychology, 8, 874. https:///10.3389/fpsyg.2017.00874 不想错过延寿前沿精彩内容？ 那就点进时光派主页关注#健康# 吧！ |
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