本版图片 IC 话题主持：本报记者 左妍 新的一年，健康当道。抗炎饮食、网红沙拉等健康饮食潮流正火。本报特邀沪上医院营养科专家，解析 热门饮食背后的科学逻辑，助您找准健康饮食的关键所在。 "吃对食物就能抗炎抗衰，轻松冻龄""跟着这份抗炎清单吃，告别亚健康"……打开社交平台，抗炎饮食 相关内容动辄斩获上万点赞。抗炎饮食里的"炎"，到底是什么？它真的靠吃就能消除吗？ 针对慢性低度炎症 从定义来看，炎症是我们身体对感染、外伤或其他刺激的防御反应，主要分为急性炎症和慢性炎症两种 类型。 急性炎症：当身体受伤或被病菌感染时，免疫系统会迅速启动，表现为局部的红、肿、热、痛。 慢性炎症：更加"隐蔽"，是长期、持续、低水平的炎症反应，常常没有明显症状，却反映出免疫系统处 于"持续激活却不完全爆发"的失衡状态。这种"沉默的炎症"与糖尿病、心血管疾病等多种慢性代谢性疾 病的发生发展密切相关，环境因素、生活压力、年龄增长等，都是引发慢性炎症的"幕后推手"。 早在2009年，美国南卡罗来纳大学公共卫生研究人员在系统梳理1950年以来大量饮食与炎症相关研究的 基础上，提出了"膳食炎症指数（DII）"。2014年，研究人员对这一指数进行 ...

转自：法治日报 [NO]动得少，招来慢性病 [耶]常运动激活核心 [NO]睡眠差，扰乱内分泌 [耶]睡好觉深度修复 （来源：法治日报） 【#不爱喝水是免疫力下降重要原因之一##心情糟可能导致慢性炎症#】#这4件事很伤免疫力# [NO]喝水少，黏膜湿度低 [耶]吃好饭夯实基础 [NO]心情糟，炎症水平高 [耶]调情绪稳固防线 详戳↓↓晚安via.生命时报 ...

如何扑灭这暗藏的火焰？科学研究发现，"灭火"的一大关键，就藏在我们日常的饭碗里。 （来源：新安晚报） 转自：新安晚报 一提起"炎症"，你可能想到的是伤口的红肿热痛。这种急性炎症是身体的"消防队"，旨在快速修复。然 而，当炎症在人体内悄无声息地持续燃烧，它就化身为威胁健康的"隐形杀手"。 持续性疲劳、全身酸痛、皮肤湿疹、频繁的腹泻或便秘，这些都是慢性炎症的警示信号。慢性炎症与心 血管疾病、糖尿病、某些癌症甚至加速衰老，都有着密切关系。 换换主食就能抗炎 白米、白面这类精制谷物经过高度加工，去掉了外面的谷皮和胚芽，留下的几乎是胚乳。这使得它们口 感更细腻，但也失去了大量的营养成分，如膳食纤维、矿物质和抗氧化物。 与之相对，全谷物是指没有经过精细加工，或者虽经碾磨、粉碎、压片等处理，但保留了胚乳、胚芽、 谷皮等结构的谷物，常见的全谷物有全麦、糙米、燕麦片、荞麦、玉米和高粱米等。 既然全谷物营养保留更完整，那么它是否真的能帮助我们对抗慢性炎症呢？科学研究给出了肯定的答 案。发表在《氧化还原生物学》期刊的一项研究显示，将120名64岁左右的成年人分为精制谷物组和全 谷物组，两组参与者除更换主食外，其他饮食习惯不变，实验 ...

脂肪沉积引起的肥胖和脂肪炎症是2型糖尿病的重要发病基础。对比猪油、茶油和花生油，研究团队在小鼠身上模拟了人类少吃油的健康饮食模式（脂肪 供能25%）。一个意外结果是，适量吃猪油的小鼠，比吃植物油的小鼠更"瘦"且炎症更轻。具体来说，与吃茶油的小鼠相比，吃猪油的小鼠总体脂肪少了 近1/3（29%）；吃猪油的小鼠体内，加剧炎症的分子（如IL-6）更少，而缓解炎症的分子（如IL-10）和相关抗炎免疫细胞更多。这说明在控制总量的前 提下，猪油可能比某些植物油更有助于控制体重和慢性炎症。 团队进一步揭示了猪油发挥益处的分子机制。通过非靶向代谢组学分析，团队发现摄入猪油可显著提升血清中牛磺胆酸的水平，而这一关键分子正是连接 饮食与代谢的核心"信使"。具体来说，猪油会在人体内"任命"一个叫牛磺胆酸的"特殊信使"，信使在血液里的数量也会增加。该"信使"一方面给脂肪细胞 下令，加速分解脂肪变成能量；另一方面会在免疫细胞里发出安抚信号，让那些容易引发炎症的暴躁免疫细胞转变成温和维稳型，从而减轻脂肪组织内部 的炎症。 湖南农业大学猪与人类健康科研团队发现，适量摄入猪油可减少脂肪沉积和脂肪炎症。研究人员建议，成年人每天烹饪用油量以25 ...

"劣质碳水是慢性炎症推手"的话题近日登上热搜，引发广泛关注。碳水化合物本是人体不可或缺的 营养素，却因"优劣"之分对健康产生截然不同的影响。长期摄入劣质碳水，不仅扰乱代谢、诱发慢性炎 症，还可能拉低颜值、增加患病风险。 那么，如何科学吃碳水？科技日报记者12月16日专访了国家注册营养师王亚卓，试图揭开碳水背后 的健康密码。 "'劣质碳水'并非专业术语，而是对加工精细、膳食纤维匮乏、升糖指数高、营养素流失严重的碳 水食物的俗称，含糖饮料、甜点、精制米面制品等均在此列。"王亚卓指出，这类食物成为慢性炎症"导 火索"，主要通过三大机制起作用。 一是扰乱血糖代谢，催生炎症因子。含糖饮料会让血糖在10分钟内飙升，剧烈波动刺激胰腺大量分 泌胰岛素，长期反复刺激会导致细胞胰岛素抵抗。身体为稳住血糖只能分泌更多胰岛素，过量胰岛素会 促使免疫细胞释放炎症因子，形成"高糖摄入—胰岛素抵抗—炎症暴发"的恶性循环。 二是破坏肠道菌群平衡，诱发"肠漏"。膳食纤维是肠道有益菌群的"口粮"，但劣质碳水在加工中几 乎剔除了所有纤维。长期食用会让有益菌锐减、有害菌疯长，打破菌群平衡，削弱肠道黏膜屏障，使其 出现"小缝隙"。有害菌产生的毒素进入 ...

撰文丨王聪 编辑丨王多鱼 排版丨水成文 咖啡 ，是世界上最受欢迎的饮料 （之一） ，80% 的成年人每天至少饮用一种含 咖啡因 的饮料。据估 计，全球每天消费 30 亿杯咖啡，对于很多人来说，一杯 咖啡 是开启一天的"续命神器"。 在过去几十年， 人们对咖啡的认知已经从可能有害转变为了可能有益。 已有多项研究表明，常喝咖啡可以 带来多种健康益处， 包括降低全因死亡率及心血管疾病死亡率，降低 2 型糖尿病、非酒精性脂肪性肝病、 癌症以及其他疾病的风险。 近日， 伦敦国王学院和挪威奥斯陆大学等机构的学者合作，在《英国医学杂志》子刊 BMJ Mental Health 上 发表了题为： Coffee intake is associated with telomere length in severe mental disorders 的研究 论文。 这项对患有严重精神疾病的人群的研究发现， 每天饮用不超过 4 杯咖啡与更长的端粒有关，相当于减缓了 生物学衰老速度五年 。而每天饮用 5 杯及以上咖啡则没有益处，甚至可能造成细胞损伤。 这项研究发现了什么？——神奇的"倒J型"曲线 什么是端粒？为什么它如此重要？ 要理 ...

Group 1 - Chronic inflammation is primarily caused by an imbalance between pro-inflammatory and anti-inflammatory factors in the body [2] - Factors contributing to increased pro-inflammatory factors include high-fat and high-sugar diets, stress, lack of sleep, gut microbiome imbalance, and insufficient or excessive exercise [2] Group 2 - Four methods to reduce or cut off chronic inflammation are proposed: adopting an anti-inflammatory diet, reducing stress, restoring gut microbiome with fermented foods, and engaging in moderate aerobic exercise while emphasizing muscle health [2]

Core Viewpoint - Sleep deprivation activates the body's inflammatory response, leading to cognitive impairment and increased risk of various diseases [2][3][6]. Group 1: Impact of Sleep Deprivation - A study involving 2,641 participants found that sleeping less than 6 hours triggers systemic inflammation and increases the risk of cognitive impairment [3]. - Sleep deprivation causes a series of inflammatory responses in the brain, releasing pro-inflammatory factors that adversely affect neurons and cognitive functions [3]. - Chronic sleep deprivation leads to oxidative stress and cellular damage, further exacerbating cognitive decline [3][6]. Group 2: Health Risks Associated with Sleep Deprivation - Insufficient sleep and chronic inflammation are linked to various diseases, including metabolic disorders, cancer, and mental health issues [6]. - Research indicates that sleeping less than 6 hours per night for a week can negatively impact metabolism, inflammation, immunity, and stress response [6]. - Prolonged sleep deprivation keeps the body in a state of stress, lowering immune function and increasing disease risk [6]. Group 3: Recommendations for Mitigating Damage - Adults typically need 7-8 hours of sleep per night, while older adults may require 5-7 hours [11]. - To combat sleep deprivation, lifestyle adjustments and medical interventions are recommended, such as increasing sunlight exposure and regular exercise [13]. - A balanced diet rich in anti-inflammatory foods, such as whole grains, deep-sea fish, cruciferous vegetables, and berries, can help reduce inflammation [14][15].

Group 1 - Chronic inflammation is identified as a significant factor accelerating aging, linked to the dysfunction of calcium signaling in macrophage mitochondria [1][2][4] - The process is described as "mitochondrial calcium signaling dysfunction → chronic immune activation → inflammatory aging" [3] - Chronic inflammation negatively impacts various body systems, including the brain, muscles, and metabolic health, increasing risks for diseases like Alzheimer's and type 2 diabetes [5][6] Group 2 - Lifestyle adjustments can effectively regulate inflammation levels and promote healthier aging [6] - A multi-dimensional strategy is recommended, including dietary changes, regular exercise, adequate sleep, stress management, and maintaining a healthy weight [7][32] Group 3 - Anti-inflammatory foods include colorful fruits and vegetables, omega-3 fatty acids, whole grains, and spices like turmeric [9][10][11][12] - It is advised to avoid pro-inflammatory foods such as sugar, unhealthy fats, and processed meats [14][15][16] Group 4 - Regular exercise is emphasized as a powerful tool against inflammation, with both aerobic and strength training recommended [20][23] - Sleep quality is crucial, with a target of 7-9 hours per night to reduce inflammation markers [27][28] Group 5 - Chronic psychological stress is linked to increased inflammation, and stress management techniques like mindfulness and yoga are suggested [29][31] - Environmental factors, such as pollution and chemical exposure, should be minimized to reduce inflammation [34]

Core Insights - Anti-inflammatory diets are gaining popularity due to their potential to reduce chronic inflammation linked to various diseases such as obesity, type 2 diabetes, cardiovascular diseases, and cancer [1] Group 1: Anti-inflammatory Foods - Asparagus is rich in polyphenols, which may help prevent cancer, diabetes, and heart disease [3] - Leafy greens like spinach and kale are significant sources of dietary fiber, vitamin E, vitamin C, and other antioxidants [4] - Berries, despite their small size, are nutrient-dense and high in antioxidants, protecting healthy cells from damage [5] - Avocados provide beneficial monounsaturated fatty acids that help prevent chronic inflammation and support gut health [6] - Legumes are high in dietary fiber, which can generate anti-inflammatory short-chain fatty acids [7] - Coffee contains antioxidants that help combat oxidative stress, which is linked to inflammation [8] - Citrus fruits are rich in vitamin C and flavonoids, which have anti-inflammatory properties [9] - Watermelon contains vitamin C, which helps suppress inflammation [10] - Dark chocolate, particularly varieties with over 70% cocoa, can reduce the risk of heart disease and diabetes due to its flavonoid content [11] - Herbs and spices like cinnamon, ginger, and turmeric can reduce inflammation when added to meals [12] - Olive oil is rich in monounsaturated fats and polyphenols, which have anti-inflammatory properties [13] - Fatty fish, such as salmon and mackerel, are high in omega-3 fatty acids that help block inflammation pathways [14] - Pineapple contains bromelain, which can alleviate pain and swelling from injuries [15] - Tea, especially green tea, contains EGCG, an anti-inflammatory compound [16] - Whole grains provide antioxidants and dietary fiber that support gut health [17] - Walnuts contain alpha-linolenic acid, which has anti-inflammatory effects [18] - Fermented foods improve gut microbiome diversity, reducing inflammation [19] Group 2: Pro-inflammatory Foods - It is essential to limit the intake of ultra-processed foods and refined carbohydrates, which can increase inflammation [20] - Fried foods are high in unhealthy fats, contributing to chronic inflammation [21] - Sugary beverages and foods with added sugars are significant contributors to inflammation [21] - Alcohol should be consumed in moderation, with one glass of red wine being sufficient [22] - Excessive consumption of red meat is linked to increased inflammation markers [22]