11月22日是小雪节气。小雪时节适宜吃些什么？如何进行日常保健？让我们通过海报，了解一下小雪时 节的养生知识。 外出晨练时间不宜过早，日出后为宜，可到阳 光充足、避风处锻炼;运动前充分热身,防止 关节损伤;避免大汗淋漓的剧烈运动,推荐项 目有八段锦、太极拳、室内瑜伽或散步等。 疾病预防勿轻视 预防心脑血管疾病。 气温骤降易致血管收缩， 高血压患者应启时监测血压;冠心病患者要注 意保暖,随身携带急救药物。 预防呼吸道疾病。外出佩戴口罩,勤洗手,避 免前往人群密集场所,易感人群可提前服用预 防类药物以固表防感。 适量进食羊肉、牛肉、鸡肉、深海鱼等温热食 材,可搭配黄芪、当归、生姜等炖煮,有改善 畏寒肢冷等功效。减少食用西瓜、苦瓜等寒凉 食物,辣椒、胡椒等辛辣食材,避免损伤脾 育。 动静结合蓄能量 记者：高爽 ...

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].