抗衰知識知多少？派派5G沖浪，網(wǎng)羅了你可能不知道的抗衰知識，一句話顛覆你對衰老的認知！

知道5條歡迎轉(zhuǎn)發(fā)科普給大家，知道10條獎勵你一朵小紅花，了解15條以上請務(wù)必給派派私信留言：【抗衰飲食】，免費領(lǐng)取適合中國胃的抗衰食譜喲~

【行動篇】

• “股神”巴菲特90多歲了還愛吃冰淇淋、漢堡配可樂！他的長壽秘訣難道是吃垃圾食品？NONONO！其實是樂觀、從事熱愛的事和一顆感恩的心[1，2]。

  
  

• 堅持每天聽音樂，老了還能耳聰目明，尤其在噪音環(huán)境中[3]?。ㄅ膳蛇@就打開我的網(wǎng)抑云~）

  
  

• 老年人3個月內(nèi)同時學(xué)習(xí)3種新技能，如學(xué)法語、繪畫、彈吉他，可以提高認知能力，一年后也能保持良好的干預(yù)效果[4]。

  （終生學(xué)習(xí)錯不了!）

圖注：愛聽音樂的老太太

• 還在為白頭發(fā)多煩惱？一招教你免費染黑頭發(fā)——多曬太陽[5]！

  
  

• 隔著玻璃曬太陽只能曬個寂寞，還得去戶外。對人體有益的紫外線UVB會被大多數(shù)普通玻璃隔絕在外，能透過玻璃的紫外線UVA對人體有害，還容易曬傷[6，7]！

  
  

• 大城市擁擠的生活環(huán)境會使壽命縮短[8]！口服丁酸鹽或為解決辦法，全脂牛奶、山羊奶酪中都富含丁酸鹽，可改善腸道菌群，延長居民壽命。

圖注：魔都雖擠，但她是真浪漫啊

【飲食篇】

• 薛定諤的飲食限制：讓大腦保持饑餓感，哪怕吃得多，照樣能延壽[9]；但注意管好鼻子，因為聞到美食香氣，則會使延壽限制的效果大打折扣[10]。

• 飲茶可抗衰，但不能空腹飲茶[11, 12]。如果你問喝奶茶算不？派派只能給個尷尬而不失禮貌的微笑~

• 每天8杯水不科學(xué)！成年女性每天喝1.3~1.4升，成年男性每天1.5~1.8升夠夠的了[13]；（目測1升水瓶將售磬……）

• 喝油也能延壽，但要喝對油：補充單不飽和脂肪酸的油脂，如橄欖油，有助延壽；相反，飽和脂肪酸和反式脂肪酸有害健康[14]。

• 想要“大口吃肉躺著壽”？注意！風(fēng)靡一時的生酮飲食不一定能抗衰！雖然酮體不足的情況下生酮飲食能通過補充酮體抗衰延壽，但酮體并不能“錦上添花”，供應(yīng)過量反而可能縮短壽命[15]。

【兩性篇】

• 年過五十，沒有性生活或頻率較低，男性患重病風(fēng)險增加67%，女性健康風(fēng)險增加64%[16]。（看來，啪啪有益健康衰老）

圖注：安全很重要！

• 新陳代謝越快，壽命反而越短，這一點在女性身上比男性更明顯[17]。消化快、容易餓的女性要小心了！

  
  

• 過了50歲，女性患骨質(zhì)疏松概率為男性4倍；更年期時，女性骨質(zhì)會在短短數(shù)年內(nèi)大量流失，男性則不然[18，19]。

  
  

• 精液中的亞精胺能抗衰，300多年前就被發(fā)現(xiàn)，來自于顯微鏡之父列文虎克的精液[20]。

  
  

• 女性壽命比男性長，但是具體長多少？據(jù)美國中情局預(yù)測，2023年出生中國女性平均預(yù)期壽命將達81.2歲，比男性長壽約6年[21]！

圖注：美國中情局官方數(shù)據(jù)

【百科篇】

• 2023年美國人預(yù)期壽命不升反降，達到20年來最低水平（76.4歲），年輕人、孕婦和嬰幼兒死亡率高于其他發(fā)達國家[22]，主要原因是美國醫(yī)療保健系統(tǒng)不能平等惠及每個人。

  
  

• 世界上存在著幾乎不會衰老的生物，比如，無限再生的水螅（九頭蛇）、能活500年、12秒一次心跳的格陵蘭鯊以及5000年的刺果松[23，24]。

• 端粒并非越長越好！在正常范圍內(nèi)延長端粒，而不是無限延長，才能有效抗衰；超越物種極限的端粒易致癌[25]。

• 脂肪不可怕，堆在肚子上最可怕！腹部脂肪屬分泌器官，其分泌的有害因子能通過血液到達全身，影響每個細胞[26]。

• 腸道菌群影響衰老，但影響百歲老人的壽命長短不在于腸道菌群種類多少，關(guān)鍵在于菌群的均勻分布[27]。

• 煙草里的尼古丁也能抗衰[28]！10 ng/ml濃度及以下，能夠提升血液中NAD+水平。（Attention：100 ng/ml以上無益）

怎么樣，屏幕前的你是抗衰小白，還是儼然已成抗衰達人了呢？別忘了給派派后臺留言：【抗衰飲食】，免費領(lǐng)取“中國胃抗衰食譜”小福利喲！也歡迎轉(zhuǎn)發(fā)分享，測一測好朋友們的抗衰知識庫！還有什么稀奇古怪的抗衰秘籍，多多在評論區(qū)補充哦~

—— TIMEPIE ——

這里是只做最硬核續(xù)命學(xué)研究的時光派，專注“長壽科技”科普。日以繼夜翻閱文獻撰稿只為給你帶來最新、最全前沿抗衰資訊，歡迎評論區(qū)留下你的觀點和疑惑；日更動力源自你的關(guān)注與分享，抗衰路上與你并肩同行！

參考文獻

[1]https://steelsupplements.com/blogs/news/warren-buffets-real-diet-plan-workout-routine

[2]https://medium.com/change-your-mind/warren-buffetts-advice-for-a-healthy-and-long-life-past-90-c0c2b639aced

[3]Zhang, L., Wang, X., Alain, C., & Du, Y. (2023). Successful aging of musicians: Preservation of sensorimotor regions aids audiovisual speech-in-noise perception. Science Advances, 9(17), adg7056. https://doi.org/10.1126/sciadv.adg7056

[4]Ferguson, L., Sain, D., Kürüm, E., Strickland-Hughes, C. M., Rebok, G. W., & Wu, R. (2023). One-year cognitive outcomes from a multiple real-world skill learning intervention with older adults. Aging & Mental Health. Advance online publication. https://doi.org/10.1080/13607863.2023.2197847

[5]Sun, Q., Lee, W., Hu, H., Ogawa, T., De Leon, S., & Katehis, I. et al. (2023). Dedifferentiation maintains melanocyte stem cells in a dynamic niche. Nature. doi: 10.1038/s41586-023-05960-6

[6]Battie, C., Jitsukawa, S., Bernerd, F., Del Bino, S., Marionnet, C., & Verschoore, M. (2014). New insights in photoaging, UVA induced damage and skin types. Experimental dermatology, 23 Suppl 1, 7–12. https://doi.org/10.1111/exd.12388

[7]Duarte, I., Rotter, A., Malvestiti, A., & Silva, M. (2009). The role of glass as a barrier against the transmission of ultraviolet radiation: an experimental study. Photodermatology, photoimmunology & photomedicine, 25(4), 181-184.

[8]Xu, X., Li, G., Zhang, D., Zhu, H., Liu, G. H., & Zhang, Z. (2023). Gut Microbiota is Associated with Aging-Related Processes of a Small Mammal Species under High-Density Crowding Stress. Advanced science (Weinheim, Baden-Wurttemberg, Germany), e2205346. Advance online publication. https://doi.org/10.1002/advs.202205346

[9]Weaver, K. J., Holt, R. A., Henry, E., Lyu, Y., & Pletcher, S. D. (2023). Effects of hunger on neuronal histone modifications slow aging in Drosophila. Science (New York, N.Y.), 380(6645), 625–632. https://doi.org/10.1126/science.ade1662

[10] Miller, H., Huang, S., Dean, E., Schaller, M., Tuckowski, A., & Munneke, A. et al. (2022). Serotonin and dopamine modulate aging in response to food odor and availability. Nature Communications, 13(1). doi: 10.1038/s41467-022-30869-5

[11]Caruana, M., & Vassallo, N. (2015). Tea Polyphenols in Parkinson's Disease. Advances in experimental medicine and biology, 863, 117–137. https://doi.org/10.1007/978-3-319-18365-7_6

[12]Bedrood, Z., Rameshrad, M., & Hosseinzadeh, H. (2018). Toxicological effects of Camellia sinensis (green tea): A review. Phytotherapy research : PTR, 32(7), 1163–1180. https://doi.org/10.1002/ptr.6063

[13]Yamada, Y., Zhang, X., Henderson, M. E. T., Sagayama, H., Pontzer, H., Watanabe, D., Yoshida, T., Kimura, M., Ainslie, P. N., Andersen, L. F., Anderson, L. J., Arab, L., Baddou, I., Bedu-Addo, K., Blaak, E. E., Blanc, S., Bonomi, A. G., Bouten, C. V. C., Bovet, P., Buchowski, M. S., … International Atomic Energy Agency (IAEA) Doubly Labeled Water (DLW) Database Consortium§ (2022). Variation in human water turnover associated with environmental and lifestyle factors. Science (New York, N.Y.), 378(6622), 909–915. https://doi.org/10.1126/science.abm8668

[14]Papsdorf, K., Miklas, J., Hosseini, A., Cabruja, M., Morrow, C., & Savini, M. et al. (2023). Lipid droplets and peroxisomes are co-regulated to drive lifespan extension in response to mono-unsaturated fatty acids. Nature Cell Biology. doi: 10.1038/s41556-023-01136-6

[15] Issei Tomita, Hiroaki Tsuruta &Mako Yasuda-Yamahara(2023)Ketone bodies: A double-edged sword for mammalian life span.Aging Cell,e13833. doi: 10.1111/acel.13833. Online ahead of print.，

[16]Jackson, S., Yang, L., Koyanagi, A., Stubbs, B., Veronese, N., & Smith, L. (2019). Declines in Sexual Activity and Function Predict Incident Health Problems in Older Adults: Prospective Findings from the English Longitudinal Study of Ageing. Archives Of Sexual Behavior, 49(3), 929-940. doi: 10.1007/s10508-019-1443-4

[17]Ng, J., & Schooling, C. (2023). Effect of basal metabolic rate on lifespan: a sex-specific Mendelian randomization study. Scientific Reports, 13(1). doi: 10.1038/s41598-023-34410-6

[18] https://www.nia.nih.gov/health/osteoporosis

[19] Madeo, F., Eisenberg, T., Pietrocola, F., & Kroemer, G. (2018). Spermidine in health and disease. Science (New York, N.Y.), 359(6374), eaan2788. https://doi.org/10.1126/science.aan2788

[20] Madeo, F., Eisenberg, T., Pietrocola, F., & Kroemer, G. (2018). Spermidine in health and disease. Science (New York, N.Y.), 359(6374), eaan2788. https://doi.org/10.1126/science.aan2788

[21]https://www.cia.gov/the-world-factbook/countries/china/#people-and-society

[22]https://www.hsph.harvard.edu/news/hsph-in-the-news/whats-behind-shocking-u-s-life-expectancy-decline-and-what-to-do-about-it/

[23]Ste-Marie, E., Watanabe, Y., Semmens, J., Marcoux, M., & Hussey, N. (2020). A first look at the metabolic rate of Greenland sharks (Somniosus microcephalus) in the Canadian Arctic. Scientific Reports, 10(1). doi: 10.1038/s41598-020-76371-0

[24] https://web.archive.org/web/20130412091010/http://www.rmtrr.org/oldlist.htm

[25] Emily A. DeBoy, Michael G. Tassia, Kristen E. Schratz, Stephanie M. Yan, Zoe L. Cosner, Emily J. McNally, Dustin L. Gable, Zhimin Xiang, David B. Lombard, Emmanuel S. Antonarakis, Christopher D. Gocke, Rajiv C. McCoy, et al. (2023), The New England Journal of Medicine. May. 04, DOI: 10.1056/NEJMoa2300503

[26] Hsieh, C.J., et al., The relationship between regional abdominal fat distribution and both insulin resistance and subclinical chronic inflammation in non-diabetic adults. 6(1): p. 49.

[27]Pang, S., Chen, X., Lu, Z., Meng, L., Huang, Y., & Yu, X. et al. (2023). Longevity of centenarians is reflected by the gut microbiome with youth-associated signatures. Nature Aging, 3(4), 436-449. doi: 10.1038/s43587-023-00389-y

[28]Yang, L., Shen, J., Liu, C., Kuang, Z., Tang, Y., Qian, Z., Guan, M., Yang, Y., Zhan, Y., Li, N., & Li, X. (2023). Nicotine rebalances NAD+ homeostasis and improves aging-related symptoms in male mice by enhancing NAMPT activity. Nature communications, 14(1), 900. https://doi.org/10.1038/s41467-023-36543-8