編者按

自古代以來，不論壽命長短，每個(gè)人都有一個(gè)“長生不老”的夢想，而這份夢想投射到現(xiàn)代的科學(xué)社會，就變成了一個(gè)個(gè)抗衰研究。

而“細(xì)胞衰老學(xué)說”也是眾多的抗衰學(xué)說中的一個(gè)，它在上個(gè)世紀(jì)剛提出的時(shí)候一度成為主流[1]，后來卻又因?yàn)楦鞣N新機(jī)制的發(fā)現(xiàn)，漸漸被科研前進(jìn)的洪流吞沒。如今“沉舟側(cè)畔千帆過”后，細(xì)胞衰老又一次走進(jìn)大眾的視野，成為最重要的衰老理論之一[2]。

而和“經(jīng)歷坎坷”的細(xì)胞衰老理論一樣，抗衰的盡頭還是生活，看過了那么多的藥物才發(fā)現(xiàn)，生活才是最好的“干預(yù)”。

這篇飲食抗衰的綜述，就為大家詳細(xì)介紹了各種飲食成分和補(bǔ)劑對衰老細(xì)胞的作用。就讓小編帶著大家一起，看看怎么才能通過飲食延長壽命、健康衰老[3]。

早在1961年，就有科學(xué)家發(fā)現(xiàn)了細(xì)胞衰老的現(xiàn)象[4]，但是在當(dāng)時(shí)，這只是一種相對表面的推測。經(jīng)過60多年的沉淀和探索，細(xì)胞衰老的理念歷經(jīng)沉浮，終于浮出水面。

人衰老了以后就會產(chǎn)生各種各樣的虛弱和病痛，并漸漸喪失工作的能力，而細(xì)胞的衰老也和人一樣。

當(dāng)細(xì)胞衰老了以后，就會積累各種損傷：端粒縮短和損傷、染色質(zhì)結(jié)構(gòu)改變、DNA 損傷和活性氧 (ROS) 積累、細(xì)胞周期抑制途徑和β-半乳糖苷酶表達(dá)增加等，然后失去工作的能力：增殖分裂[5]。

圖注：健康細(xì)胞在積累了大量“損傷”之后成為衰老細(xì)胞

雖然說細(xì)胞衰老是一個(gè)正常的生理過程，并且在傷口愈合、胚胎發(fā)育等過程中發(fā)揮著不可替代的作用[6-7]，但是瑜不掩瑕，衰老細(xì)胞的危害遠(yuǎn)比作用大：

衰老細(xì)胞不僅不能貢獻(xiàn)新細(xì)胞出來，還會通過分泌SASP（促炎性因子等）來“感染”周圍的細(xì)胞，誘導(dǎo)“二次衰老”[9]。在各種組織和器官中都發(fā)現(xiàn)，衰老細(xì)胞的積累與疾病以及整個(gè)機(jī)體死亡風(fēng)險(xiǎn)的增加相關(guān)[8]。

同時(shí)，老年個(gè)體因?yàn)槊庖呦到y(tǒng)功能的降低，不足以清除所有衰老細(xì)胞，而衰老細(xì)胞的存在又會讓免疫系統(tǒng)持續(xù)老化，細(xì)胞衰老和機(jī)體衰老互相促進(jìn)，惡性循環(huán)[10]。

圖注：衰老細(xì)胞對機(jī)體的影響

衰老細(xì)胞在我們看不到的地方默默“搞事情”，在整個(gè)生物體的衰老過程中推波助瀾，那我們怎么才能悄悄“報(bào)復(fù)”回去呢？

其實(shí)“打擊”衰老細(xì)胞很簡單，健康的飲食就可以瞄準(zhǔn)細(xì)胞衰老“開炮”，促進(jìn)健康和長壽。

首先出場的是第一梯隊(duì)，“元老級”營養(yǎng)素：碳水化合物、蛋白質(zhì)和脂肪。

碳水化合物。雖然在大多數(shù)人的印象里，普通糖類在攝入過多時(shí)，會通過促進(jìn)與年齡相關(guān)的糖尿病等加速衰老[11]。

但是！碳水化合物中其實(shí)還有不少不可忽視的“專精尖糖才”——多糖。從黃芪、不老莓、當(dāng)歸、枸杞等植物中提取出來的多糖可以通過調(diào)節(jié)mTOR/AMPK/SIRT1/NF-κB通路、抗氧化、減少SASP的表達(dá)等來打擊衰老細(xì)胞[12-13]。

圖注：多糖的廣泛抗衰功效

蛋白質(zhì)。和碳水“路人緣差”不一樣的是，蛋白質(zhì)一直廣受“推崇”，尤其備受健身人士的喜愛，但是恰恰相反，高蛋白飲食反而會降低血漿中的NAD+水平，并促進(jìn)炎性反應(yīng)從而促進(jìn)衰老[14]。

不過，就像碳水化合物一樣，蛋白質(zhì)也有自己的“秘密武器”——BCAA（亮氨酸、異亮氨酸、纈氨酸）。BCAA能一定程度上緩解ROS介導(dǎo)的氧化，以及起到保護(hù)端粒和改善線粒體生成等功能[15]（注：雖然本文中提到了BCAA的抗衰效果，但是也有不少研究探究了BCAA的促衰性[16]，屏幕前的大家還是要謹(jǐn)慎判斷）。

圖注：低蛋白飲食才更能減緩衰老

脂質(zhì)。與碳水和蛋白需要“特殊成員加持”不一樣的是，脂質(zhì)，準(zhǔn)確來說是其中的多不飽和脂肪酸，在維持生長和延緩衰老方面的關(guān)鍵作用早已得到了充分認(rèn)可[17]，主要集中體現(xiàn)在抗炎和延長端粒兩個(gè)方面。像omega-3脂肪酸和海洋n-3脂肪酸（魚油）等，均能發(fā)揮強(qiáng)大的抗衰效果[18-19]。

圖注：多不飽和脂肪酸的抗衰作用

看完了三大基礎(chǔ)營養(yǎng)素，接下來向我們走來的則是一支“特種隊(duì)伍”——膳食補(bǔ)劑，其中主要包括了維生素和礦物質(zhì)等。和基礎(chǔ)營養(yǎng)素隊(duì)伍不同，補(bǔ)劑的隊(duì)列（攝入量）非常精簡，但是隊(duì)伍里各個(gè)都是“人才”，能在抗擊衰老細(xì)胞的“戰(zhàn)斗”中提供“強(qiáng)化打擊”。

首先是維生素小隊(duì)。

● 維生素D：能夠上調(diào)由pAMPKα / SIRT1 / FOXO3a復(fù)合活性調(diào)節(jié)介導(dǎo)的IL-10和FOXO3a（長壽基因之一）表達(dá)，并增加端粒長度[20]；

● 維生素E：具有強(qiáng)大的抗氧化活性，緩解細(xì)胞衰老[21]；

● 維生素B2：能促進(jìn)線粒體能量穩(wěn)態(tài)，維持細(xì)胞功能[22]；

其次是礦物質(zhì)小隊(duì)。

● 鎂：能增強(qiáng)線粒體功能并防止氧化應(yīng)激[23]；

● 鋅：能調(diào)節(jié)免疫系統(tǒng)，減少炎性衰老[24]；

再接下來是多酚小隊(duì)。

多酚是一種常見于漿果、綠茶的物質(zhì)，像藍(lán)莓啊葡萄啊茶葉啊都富含多酚[25]。多酚主要通過調(diào)節(jié)幾種細(xì)胞信號通路（如NRF2，NF-κB，mTOR，Sirtuins）以及自噬、免疫調(diào)節(jié)、細(xì)胞增殖和細(xì)胞凋亡等關(guān)鍵途徑來減緩細(xì)胞衰老[26]。

同時(shí)，多酚中還有很大一部分具有“點(diǎn)對點(diǎn)”功效：衰老細(xì)胞清除劑Senolytics[27]。從槲皮素到茶多酚EGCG再到最近大火的葡萄籽成分PCC1，都能“戰(zhàn)斗”在清除衰老細(xì)胞的第一線。

當(dāng)然隊(duì)伍里還有一些其他補(bǔ)劑，如益生菌等，能改善腸道生態(tài)失調(diào)，通過抑制腸道炎癥來緩解細(xì)胞衰老和SASP的分泌[28]。

時(shí)光派點(diǎn)評

“日啖荔枝三百顆，不辭長作嶺南人”，古人想借由飲食健康長壽，時(shí)至今日，人們也仍然在探究簡單的飲食干預(yù)對衰老的影響。

讀完本文，我們知道了什么是細(xì)胞衰老，以及日常飲食是怎樣影響它的。但是我們究竟怎么吃才能更健康、更長壽？這還得看今年《Cell》的另一篇飲食綜述《Nutrition, longevity and disease: From molecular mechanisms to interventions》[29]，文中提出了一款最新的科學(xué)食譜，能讓每個(gè)照著吃的人最高延壽13年（詳見文末“猜你想看”）。

通過這篇飲食抗衰綜述我們也可以大膽展望，說不定在不久的將來，人們都可以將“抗衰”融入到生活，通過簡簡單單的飲食、運(yùn)動、作息等，就能收獲健康和長壽。

—— TIMEPIE ——

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