健康学习到150岁 – 人体系统调优不完全指南

生活 dingxiao 阅读数:5790 2023年5月24日 16:20

#健康

## _健康学习到150岁 – 人体系统调优不完全指南_
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文章地址:[健康学习到150岁 - 人体系统调优不完全指南](https://github.com/zijie0/HumanSystemOptimization)


# 背景

去年 5 月曾经写了一篇文章介绍了下 [Lex Fridman 大佬的日常生活安排](https://zhuanlan.zhihu.com/p/371254789),后续我也根据他的方法对自己的日常生活做了一系列规范和改进。这一年整体实行下来,效果还是非常显著的,本文的最后会对我的一些实践以及借助的工具做一些分享。

最近几个月,偶然在油管上看到了个 [Rich Roll 采访 Andrew Huberman 的 podcast](https://youtu.be/2ekdc6jCu2E),介绍了如何提升我们日常工作,学习表现的相关神经科学原理与可以利用的“工具”,瞬间打开了一扇新世界的大门。后续又一连追了好几集 Huberman 自己的 podcast,从各个方面了解了一下跟我们日常生活,健康,学习,工作,锻炼等方面相关的知识。与其它很多讲“养生”的文章和视频最大的区别在于,Huberman 本身是斯坦福的神经科学教授,其中讲述的内容都是**来自于高质量,peer reviewed 的科学研究成果**,从机体工作原理出发,非常细致地介绍了相关的实验和结论,并给出了很多实操建议(很多都是零成本,不是搞推销的……)。

通过一系列的学习,逐渐有种学习了各种人类的“组成和操作原理”的感觉。通过一系列的工具和实践,我们也可以**像调优软件程序那样来“调优”我们自身的人体系统**。这篇文章就来介绍一些相关的知识内容。注意,原版的 podcast 中有非常多专业性的阐述,在这篇文章中基本都去掉了,尽量以故事性的描述来讲解,相对会比较好理解。当然准确性也会因此有所下降,如果希望获取更专业的内容,强烈建议观看 [原版的 podcast 内容](https://hubermanlab.com/)。

# 睡眠

如果你想要获得健康,更好的工作学习状态,提升生理健康如免疫,新陈代谢,以及心理健康如更好的心情,专注能力等,最最重要的前提是拥有一个良好的睡眠。

## 原理

睡眠最重要的控制机理是我们内在的生物钟。随着生物钟的影响,我们体内的各类化学物质会发生变化,体温也随之改变,会影响我们的各种内在状态和外在行为。Huberman 教授很形象地描述了这个“生物钟”的具体作用方式:在早上,身体释放的皮质醇(cortisol)和肾上腺素(aderenaline)会让我们醒来,同时还会设定松果体释放褪黑素的倒计时钟,会在十多个小时之后让我们感到困意再次入睡。

影响这个生物钟的最大因素是光照。我们的眼睛除了能够看到东西,另外一个重大的作用就是**通过黑视素神经节细胞来接收光照信息,用以设定我们的内在生物钟**。这也是为什么有时候我们通宵工作之后,虽然已经持续很久时间没有睡眠了,但随着太阳升起,整体的生物钟被设定到了类似起床时的状态,各类化学物质的释放会让我们突然感觉又有精神了。后续很多最佳实践里也都跟这个原理相关,我们需要控制自己接收光照的时间点,类型和时长。

此外,**体温也是一个用于控制我们生物钟的手段**。一般来说我们的体温会从深睡眠中比较低的状态逐渐升高,到醒来后持续上升。到了一天的后半段会开始逐渐下降,直到再次进入睡眠。

## 实践

基于上面的原理,Huberman 教授提供了一系列提升睡眠的最佳实践:

-   皮质醇的释放与接触阳光有关,因此如果想尽快醒来且保持日间良好的精神状态,**起床后应该到外面去接触阳光,持续 2-10 分钟**。这对于血压控制,心理状态,设定睡眠的“倒计时钟”等都有很大好处。户外日光的效果最好,如果是人造光源,蓝光的效果会比较好,且最好是上部(天空的位置)的光源。根据光照强度推算,隔着窗户接收日光的强度会降低 50%以上,而达到同样效果所需要的光照时间则需要 50 到 100 倍。有意思的是,这一点对于视障人士也有效,因为前面提到的黑视素神经节细胞并不是用于视觉成像的细胞。
-   对应的,**在晚上要尽量减少光源的接触**,因为这会扰乱我们的生物钟,让身体系统误以为是在白天。尤其是晚上 11 点到次日凌晨 4 点之间接收光源,会抑制后续几天的多巴胺的释放,影响心情,心理健康,专注度,学习能力,新陈代谢等等。关于多巴胺的作用和机理,后面会再单独介绍。
-   如果不可避免需要在晚上接触光源,处于较低位置,暗淡的红光,蜡烛之类的会相对好一些。如果要看电脑,建议使用 blue blockers 眼镜,这跟一些电脑软件会自动调节屏幕色温的效果可能类似。
-   傍晚观察落日,对于后续入睡也有帮助,甚至能减轻晚上摄入光照的负面影响,有点神奇。
-   人一天中的精神状态一般会在中间有个短暂的低谷,所以午睡对于有些人可能是有帮助的。也可以用一些其它的非睡眠深度休息的方式来替代,如 [Yoga Nidra](https://youtu.be/M0u9GST_j3s),[冥想](https://www.headspace.com/),[自我催眠](https://www.youtube.com/c/MichaelSealey)(可以利用一些 App,如 Reveri)等。
-   体温对生物钟周期的影响:
    -   早上洗冷水澡,会让人快速升温,从而把睡眠周期往前移(早起)。
    -   晚上锻炼身体,会让人保持高体温,从而延后周期(晚睡)。
    -   可以选购一些自动控制体温的智能床垫来提升睡眠质量。
-   一般建议的锻炼时间:醒来后 30 分钟,3 小时和 11 小时这三个时间点。不过总体来看好像影响度比较小。
-   饮食和药物因素:
    -   咖啡因会占据腺苷(adenosine)的受体,阻断入睡的信号。有不少文章都提到中午之后尽量不要喝咖啡,但 Huberman 表示没有科学实验表明咖啡因对所有人的效果是一样的,得根据自己的测试情况来。比如他自己在下午 5 点喝咖啡也能正常入睡。
    -   镁,对入睡有帮助。
    -   芹黄素也能帮助入睡,但要注意对雌性激素的影响。
    -   建议不要摄入太多牛磺酸。
    -   不建议通过摄入褪黑素来帮助入睡,褪黑素药物本身的规格把控不严格,且褪黑素容易引起抑郁情绪。
    -   中午可以吃低卡路里以及含酪氨酸的食物,如坚果,大豆,部分蔬菜等,提升多巴胺,肾上腺素,保持清醒。
    -   晚上则可以吃点淀粉,白肉等富含色氨酸的食物,进而转化为血清素,会让人更加平静,容易入睡。
-   对于绝大多数人,6-8 小时的睡眠时长是比较健康的。
-   对于各类药物的检索可以参考:[examine.com](https://examine.com/)。

# 饮食

在前面 Lex 的分享中,提到了他采取了生酮饮食以及 fasting(禁食)的习惯,这引起了我对于饮食习惯的注意。Huberman 教授正好也有几个 podcast 介绍了 fasting,肠道健康等话题,很有意思。

## Fasting 的背景

我们可以把身体跟进食相关的化学状态分成 2 类:

1.  吃饱了的状态,也就是血糖含量较高的状态。此时我们身体会更活跃地进行体内细胞的复制与成长。
2.  禁食的状态,也就是血糖含量较低的状态。此时我们的身体会更活跃地进行体内细胞的修复与清理(autophagic)。

由于睡眠时我们天然是不吃东西的,所以一般来说睡眠中的一部分时间会使我们处于禁食状态,饮食时间的选择实际上就是在控制上述两个状态的持续时间和平衡关系。比较有意思的是世界上很多民族文化和宗教中,都有一些跟禁食相关的习俗,甚至会持续很多天。

在 2012 年,科学家开始对小白鼠做实验,把他们分成两大组,一组可以在一天中的任何时间吃东西,而另一组只能在固定的 8 小时里吃东西。在大组里再区分小组,给小白鼠吃健康的和不健康的食物。结果发现,只能在 8 小时里吃东西的小白鼠们,即使吃的是不健康的高脂肪食物,他们的健康水平仍然得到了保持甚至提高,相比所有不做限制的组都有明显的提升。

这个研究震动了学术界,后续又有非常多的针对人类,不同性别,不同年龄,不同职业(包括运动员)的各种实验与论文发表,科学家们发现这种**间歇性禁食状态对于身体有非常多的好处**,包括:促进肝脏健康,胆汁酸代谢,炎症自愈,保持体重,提升 brown fat 储备(对健康有益),防止非酒精性脂肪肝,血糖控制,肠道健康等等。如果养成间歇性禁食的习惯 60 天以上,还会让我们的身体倾向于代谢脂肪来供能,控制体重。

因此,Huberman 教授指出,**何时进食,与吃什么东西,其实是同等重要的**。这个研究也让很多学术界的研究人员自己也都养成了 fasting 的习惯,包括 Huberman 自己。

## Fasting 的实践

由于长时间的禁食难度较大,所以绝大多数的研究都专注于间歇性禁食,也就是 intermittent fasting。简单来说就是跟前面的小白鼠实验一样,在一天的固定时间段来吃东西(跟睡眠周期对齐),而其它时间段都不摄入任何食物的做法。这里简单整理为基础和高阶两个版本:

-   基础:如果想享受 fasting 的基础收益,最简单的执行原则是**起床后至少 1 小时内不要吃东西,同时睡前的 2-3 小时不要吃任何东西**。
-   高阶:目前研究结果中**最理想的进食窗口是 8 小时**,结合社会习俗等,一般比较合理的时间在 10-18 点或 12-20 点的范围。看起来**不吃早饭并不是什么坏事** :)
-   作者特地温馨提醒,如果想通过健身来增肌,建议可以把这个时间窗口往前移,因为早上摄入蛋白质会对肌肉增长有益。而健身的时间可以自由选择。
-   尽量**保证这个窗口时间的稳定性**,也非常重要。否则就跟频繁倒时差产生的效果差不多,会打不少收益折扣。
-   如果想尝试高阶 fasting,建议逐渐切换进食习惯,例如每两天缩短 1 小时的进食窗口,逐渐达到理想的 8 小时。

值得注意的是,这里说的不吃任何东西,并不是说连水也不能喝。从前面的背景可以看到,是否处于禁食状态,主要依据是血糖水平,因此:

-   喝水,茶,咖啡(不加牛奶)等,并不会中断禁食。但一勺糖的摄入就会中断。
-   晚饭后想尽快进入禁食状态,可以做一些轻量运动,比如散步等,加快血糖清理。
-   二甲双胍,黄连素(berberine)等可以直接促进血糖清理。肉桂皮,柠檬汁,也能轻微降低血糖。

最后,如果禁食期间觉得有些头晕,颤抖,并不需要立刻进食或摄入糖分。可以喝一点盐水(可以加柠檬汁),一般就能很好的缓解症状。这让我想起 Lex 会提到了会服用药片来补充各种电解质元素,比如钠,镁,钾等。

## 饮食与消化道健康

由于我个人的肠胃功能比较差,所以也特别关注了一下消化道健康的话题。Huberman 邀请了一位非常知名的微生物学家 Sonnenburg 来介绍肠胃微生物群落与我们的健康之间的关系,也是学到了很多新的知识:

-   肠道的微生物群不仅影响消化系统的健康运作,**对人体的免疫系统也起到了非常关键的因素**。
-   婴儿出生,成长的方式会形成非常不同的肠道菌群生态。暴露在微生物环境中(但要注意会引起疾病的情况),对于维持菌群环境是有益的,比如家里养宠物,让孩子自由玩耍等,不需要过度清洁与消毒。
-   什么是健康的肠道菌群生态,目前没有一个标准的结论。不过总体来看,**菌群的多样性程度高,一般就表示更加健康**。
-   抗生素会严重破坏肠道菌群生态,需要谨慎使用。

在访谈中,两位重点讨论了一个实验,就是什么样的饮食方式会让我们更好的维持肠道菌群的多样性和健康。实验主要对比了两种附加饮食:

-   高纤维食物:全谷类,豆类,蔬菜,坚果。这也是传统上被认为非常健康的食物,其中很多纤维的分解都需要肠道菌群的帮助,换句话说,纤维就是它们的“食物”。
-   发酵类食物:酸奶,牛奶酒(kefir),康普茶,酸菜,泡菜,纳豆等。注意需要是自然发酵,一般是冷藏且非罐装的食品。而且像酸奶这类要格外注意不要加糖等添加剂。

实验的结果也颇令人意外:

-   摄入发酵类食品的组,显著提升了肠道菌群的多样性。被试者**几十个免疫标志物的显著降低,对各类炎症都有更好的抑制作用**。没想到吧,肠道菌群还能调节炎症。
-   肠道菌群本来的多样化程度比较高的人,摄入高纤维食物是有帮助的。如果不是,则摄入高纤维食物的帮助不大。在工业化进程中,人类的进食习惯已经有很多代都转变为了摄入大量肉类,加工食品等,肠道菌群的生态无法仅通过提高纤维食物的量来改变其族群结构。

此外在访谈中,两位还讨论了具体食谱推荐的问题,引用了 [Christopher Gardner 关于生酮饮食与地中海饮食比较的研究](https://youtu.be/sJLK3sVexIk)。这里总结一下实践建议:

-   **如果要改善肠道菌群生态,最好的方式是一天两次摄入天然发酵类食品**。
-   高纤维食物对于肠道菌群生态的维护是有益的,建议日常饮食以植物类食物为主,尽量避免深度加工食品的摄入,控制糖的摄入。Sonnenburg 教授还讲了个故事,说微生物学家参加的会议,一般餐厅的沙拉吧总是会供不应求 :) 前面提到的 Rich Roll 大佬也是个素食者。
-   **益生菌的效果没有广泛研究支持**,且这类产品的监管很有限。**益生元的效果也是好坏参半**,缺乏多样性,溶解速度太快等问题都使总体效果存疑。
-   地中海饮食相比生酮饮食来说对健康的影响效果接近,但更容易坚持遵循。另外生酮饮食如果长期实践可能有一定的风险。所以**总体更推荐地中海饮食结构**。

另外值得参考的是我们也有官方的 [中国居民膳食指南](https://sspai.com/post/72984),或许更适合东方人的饮食习惯。

# 心态与动力

这一部分主要介绍的是人体的多巴胺系统原理,以及如何利用它来形成健康,自律的生活方式。这一集是 Huberman 开播以来播放量最高的一集,对于强健我们的心智有着非常好的指导作用。

## 原理

多巴胺是一种非常重要的化学物质,主要作用于两个神经回路:一个影响身体的运动,例如帕金森病与多巴胺的分泌不足有关;另一个则影响我们的动机,欲望与快乐,这几乎与我们从事的各种活动有关,无论是工作,学习还是社交,休闲娱乐。这里我们会主要讨论多巴胺的后者影响能力。我们为什么会“放弃”,实际上是由于在不安,压力,沮丧等情绪作用下,身体内的去甲肾上腺素水平不断提升,当超过一定阈值时,神经系统中的认知控制就会关闭,我们就放弃了。多巴胺能够抑制去甲肾上腺素作用,从而持续“激励”我们前行。

神经系统中多巴胺含量水平的高低会影响我们的情绪,当多巴胺水平低时,我们会感到情绪低落,没有动力,而多巴胺水平高时,我们会感到兴奋和快乐。在通常情况下,我们的身体处于多巴胺 baseline 的状态,当我们达成一些令人兴奋的目标(比如玩游戏胜利,考试拿高分)后,多巴胺的水平会达到一个高峰,此时我们就会获得巨大的愉悦感。在高峰之后,多巴胺水平会回落到比 baseline 更低的一个水平,且这个状态会持续一段时间。

这里有两个非常重要的原理:

-   多巴胺绝对值含量的高低只是一方面,**更重要的是其“相对变化量”的多少**。比如在刷抖音时看到了一个很有趣的视频,多巴胺水平升高,你会感到快乐,刷到下一个视频时,你感到的快乐程度好像不会那么强烈了,因为多巴胺已经在一个比较高的水平,难以形成更大的变化量。而同样的视频,如果你是几天之后看到,或许你会觉得有意思的多。所以**当你持续做一件喜欢的事情时,你感受到快乐的阈值也会不断提高**。
-   **多巴胺的总体“储备”是有限的**!也就是说无论你是通过学习,工作,娱乐,社交,运动等不同方式来获得快乐,所消耗的“快乐货币”都是同一种:多巴胺。举几个例子来看下这个原理带来的影响:
    -   很多自律的人都会说自己是 work hard,play hard 的生活方式,比如工作日通过高强度的工作来获得成就和满足感,休息日进行各种休闲娱乐,运动,社交等方式来获得快乐,其实背后都是在释放多巴胺来获取快乐。长期持续,我们身体的多巴胺 baseline 会逐渐下降,出现一种耗尽(burn out)的心理感觉,对很多事物无法保持之前的兴趣与精力。
    -   很多人会对玩电子游戏着迷,因为它们能带来巨大的多巴胺释放刺激让人感到快乐。但要意识到,多巴胺的储备是有限的,如果对此上瘾,你的多巴胺耗尽问题就会变得非常严重:一方面能够引起你兴趣的事物会变少,可能只有玩游戏才能带来快乐;另一方面,后续甚至会导致玩游戏本身也无法触发多巴胺释放,引起严重的抑郁问题。

另外,**多巴胺也具有叠加效应**。比如你喜欢健身,那么运动就会刺激多巴胺的释放。而我们实际去健身时,可能会不自觉地安排了很多其它的“快乐因素”,比如选一个精神状态比较好的日子,运动前喝一些能量饮料,跟认识的朋友一起去,边健身边 social,听一些自己喜欢的音乐或 podcast,等等。这些因素也都会促进多巴胺的释放,让你感到“前所未有的快乐”。但要注意前面的原理,多巴胺的高峰越高,后面随之而来持续的低谷也会越长,而且长此以往,可能会降低你单纯从运动中获取快乐的能力。这样的例子还有很多,比如边跟朋友吃饭,边玩手机,拍照发朋友圈,可以计算一下叠加了几种快乐因素 :)





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