本文来自微信公众号： L先生说 ，作者：李睿秋Lachel，题图来自：AI生成 又到了一年的年底。想必各位读者朋友，最近可能正处于工作比较忙的时候。 忙起来肯定是一件好事，但大家也不要让自己太劳累，尤其要注意处理好压力，不要让身体透支，否 则就得不偿失了。 所以，今天的话题，我想跟你聊聊如何消除疲劳。 很多人对于休息的理解，可能是睡一觉、打个盹，又或者是看看剧、刷刷信息流，又或者是瘫着不 动。总之，就是让自己"忙里偷闲"，把工作推到一边，什么事都不干，慢慢恢复精力。 以下文章来源于L先生说 ，作者李睿秋Lachel L先生说 . 李睿秋Lachel，《打开心智》作者，专注心理学、认知科学和心智成长。每周四 21:30 原创更新。 这个理解是对的，但可能并不全面。 不同的疲劳，其实是需要通过不同的方式去消除的。 因此，想找到适合自己的方式，我们需要先了解，自己的疲劳属于哪一种。 希望今天的文章，能帮你快速找到自己的症结，以及对应的解决方式。 睡眠不足 很多人可能有这种感觉：我不是干完活才感到累，而是从起床开始就一直没有精神，晕晕沉沉的，大 脑像生了锈一样转不动。这其实很可能就是睡眠不足了。 可以说，"睡一个好觉 ...

又到了一年的年底。想必各位读者朋友，最近可能正处于工作比较忙的时候。 忙起来肯定是一件好事，但大家也不要让自己太劳累，尤其要注意处理好压力，不要让身体透支，否则 就得不偿失了。 所以，今天的话题，我想跟你聊聊如何消除疲劳。 很多人对于休息的理解，可能是睡一觉、打个盹，又或者是看看剧、刷刷信息流，又或者是瘫着不动。 总之，就是让自己「忙里偷闲」，把工作推到一边，什么事都不干，慢慢恢复精力。 这个理解是对的，但可能并不全面。不同的疲劳，其实是需要通过不同的方式去消除的。 如果你缺乏睡眠，其实就是在打破这种动态平衡，让我们身体的稳态系统向着不稳定的状态倾斜。久而 久之，会容易造成一系列的问题，影响记忆力，情绪，认知能力，对压力的反应，焦虑和恐惧，等等。 那么，如何判断自己是否睡眠不足呢？分享三个简单而有效的办法。 因此，想找到适合自己的方式，我们需要先了解，自己的疲劳属于哪一种。 希望今天的文章，能帮你快速找到自己的症结，以及对应的解决方式。 1. 睡眠不足 很多人可能有这种感觉：我不是干完活才感到累，而是从起床开始就一直没有精神，晕晕沉沉的，大脑 像生了锈一样转不动。这其实很可能就是睡眠不足了。 可以说，「睡一个 ...

Group 1 - A study from the University of Surrey indicates that insufficient sleep for seven consecutive days, with less than six hours per night, leads to changes in over 700 genes, affecting the body's chemical balance and immune function [1] - Sleep deprivation increases the risk of metabolic diseases, cancer, and mental health issues, highlighting the long-term health consequences of poor sleep habits [1] - Research from the University of California shows that individuals who sleep well exhibit less aggressive behavior, while lack of sleep diminishes self-control and increases impulsivity [1] Group 2 - The University of Pennsylvania's research reveals that excessive fatigue hinders protein synthesis in the hippocampus, which is crucial for memory, learning, and emotional regulation [1] - Sleep deprivation negatively impacts athletic performance by weakening neural function, leading to poor reaction times and increased risk of injury during physical activities [1] Group 3 - Insufficient sleep causes extreme fatigue in the ciliary muscle, affecting eye movement control [2] - Increased secretion of ghrelin due to lack of sleep leads to cravings for high-fat and sugary foods, while also reducing levels of leptin, the hormone responsible for signaling satiety [2] - Short sleep duration is associated with a higher likelihood of obesity, as the body seeks food to maintain alertness, ultimately slowing metabolism [2] Group 4 - Sleep deprivation impairs higher-level information processing, making problem-solving, time management, and decision-making more challenging [2] - The immune system is weakened by lack of sleep, increasing susceptibility to respiratory and gastrointestinal illnesses [2] Group 5 - Insufficient sleep results in higher water loss from the epidermis, leading to noticeable skin aging [3] - Daytime drowsiness is a common consequence of sleep deprivation, indicating the body's need for rest, which can be particularly dangerous while driving [3]

Core Viewpoint - Recent studies indicate that simple lifestyle changes can significantly lower blood pressure, emphasizing the importance of regular movement and dietary adjustments. Group 1: Blood Pressure Reduction Methods - Increasing "sit-stand" transitions can effectively lower blood pressure more than merely reducing sitting time, as it promotes muscle activation and blood circulation [1] - Drinking 6-8 cups of boiled water daily can significantly reduce the risk of hypertension compared to those who drink less than 1 cup [3] - Consuming whole grains can lower hypertension risk by 26% for those with the highest intake compared to the lowest [4] - Using low-sodium salt can reduce blood pressure by 5.2/1.5 mmHg [6] - Eating five or more eggs weekly can decrease hypertension risk by 32% [7] - Daily consumption of over 110 grams of tomatoes can lower hypertension risk by 36% [8] - Increased intake of legumes, especially soy, is associated with a lower risk of hypertension, particularly in individuals over 65 [10] Group 2: Risk Factors for Hypertension - High salt intake is the leading risk factor for hypertension, with a recommendation to limit daily salt intake to no more than 5 grams [11] - Smoking raises blood pressure and damages blood vessels, with a strong recommendation for smokers to quit [12] - Alcohol consumption, even in small amounts, can elevate blood pressure, with guidelines suggesting men limit intake to less than 25 grams and women to less than 15 grams [13][14] - Sedentary lifestyle contributes to increased blood pressure, with a recommendation for at least 150 minutes of moderate exercise weekly [15][16] - Insufficient sleep can lead to hormonal imbalances that raise blood pressure, with a recommendation for 7-8 hours of quality sleep [17][18] - Chronic stress can elevate blood pressure, with suggestions for stress management techniques such as meditation and yoga [19]

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].

Core Viewpoint - Health management has evolved from merely improving physical appearance to enhancing overall quality of life, physiological function, and disease prevention, with a significant focus on body composition and its correlation with brain health [4][5]. Group 1: Research Findings - Central obesity and excess fat in the upper arms are linked to a higher risk of neurodegenerative diseases such as Alzheimer's and Parkinson's, while increased muscle strength may offer protective benefits [7][8]. - A study involving over 410,000 participants revealed that higher muscle strength is associated with a 26% reduction in neurodegenerative disease risk, while central obesity increases risk by 13% and upper arm fat by 18% [7][8]. - Insufficient sleep is shown to significantly increase the likelihood of fat accumulation in the limbs, particularly in men, highlighting the importance of sleep in managing body fat distribution [9][10]. Group 2: Health Management Strategies - The research suggests a "two reductions, one increase" strategy: reducing abdominal and arm fat while increasing muscle strength to lower the risk of neurodegenerative diseases [8][11]. - Maintaining 7-9 hours of quality sleep is crucial for regulating fat distribution and metabolic balance, which can indirectly influence brain health [10][11]. - Practical exercises such as planks, crunches, and weight training can help achieve these health goals, emphasizing the need for a proactive approach to health management [11].