Don't stay up late, you can't make up for your tonic or exercise

In the summer vacation, and every continuous high temperature, many people may be hiding in the air -conditioned room, working or games in front of the computer regardless of the day and night.

However, a sudden death of a sudden death recently was distressing -a 22 -year -old girl died of unfortunate rescue in the early morning due to staying up late for staying up late.

As early as May of this year, the World Health Organization (WHO) and the International Labor Organization have announced a set of latest assessment data showing that long -term work will increase the risk of diseases. This set of data is summarized as "the first global analysis report", saying that people who work more than 55 hours a week will increase the risk of stroke by 35%, and the risk of death to ischemic heart disease will rise by 17 17 %.

In fact, whether it is work or entertainment, if it continues to prevent the body from resting, it will also increase the risk of disease, so staying up late will also become a high -risk event.

Excessive sleep may bring long -lasting brain injury

Studies have shown that often staying up late will cause us to stay up late for our immunity, dullness, visual decline, gastrointestinal disorders, forgetfulness and insomnia, and threatening our physical and mental health. A study on sleeping in human body and animals in the past 20 years also shows that too little sleep is likely to bring persistent brain injury and increase the risk of neurodegenerative diseases such as Alzheimer's disease.

Researchers say that our brain has two key areas, one area is called blue spots, responsible for managing soberness and alertness; one area is the hippocampus area, which plays an important role in memory formation and learning. If we sleep two hours a day, these two areas will be significantly affected. After observing the mice that lacked sleep for several days, they found that continuous sleep can cause the neurons in the two areas of the mouse brain to die, and at the same time, it will cause inflammation of the prefrontal cortex. Tau protein and starch -like protein levels increase, and these proteins are related to neurodegenerative diseases such as Alzheimer and Parkinson disease. Dr. Fabian Fernandez at the University of Arizona's neurosciences said: "When you wake up for too long, the body system will operate over load. If you ask brain cells to work 30%per day, many cells will die."

Studies have also found that insufficient continuous sleep will cause a certain degree of damage to the brain. Dr. Sigrid C. Veasey, a neuroscience at the University of Pennsylvania, said: "To what extent will the absence of awareness lead to large brain injury? Judging from all previous research results, a week of chronic sleep lack will cause a certain degree of damage to the brain to a certain degree of damage to the brain. Although the current experiments are mostly performed in mice and other animals, the symptoms they show are likely to appear in humans.

Is it useful after staying up late?

We usually think that the physical damage brought by staying up late can be remedied by sleeping for a few days.

In some previous experiments, it can be seen that in the lack of sleeping rats and human brains, adenosine levels are often observed. And this elevation will quickly return to normal after the complement. Adinels may be the cause of short -term sleep that leads to a decline in drowsiness and cognitive ability, but its level has not significantly increased among animals with insufficient sleep.

However, more and more studies have found that lack of sleep will cause the active oxygen level in the blue spots and hippocampus areas. If these active molecules are not treated, they will damage neurons, increase oxidation stress, and eventually lead to neuron death. The damage brought by the death of nerve cells cannot be fully recovered. One of the studies provided an amazing number: in the experiments of young mice, it was found that the lack of sleep for 12 weeks caused the decline in the number of nerve cells in the hippocampus area. Even if these animals were in the following year Sleeping is normal, and the number of neurons in their two areas has not recovered.

Therefore, we should believe that the damage caused by insufficient chronic sleep may be permanent. Although the subjective drowsiness and emotional changes will return to normal after complement, the alertness and cognitive performance of objective testing are still declining. Moisturizing may not fully restore the damage caused by lack of long -term sleep.

Exercise does not offset the damage to staying up late

In another case, we also saw that young people who stayed up late stayed up late, although they also made up for a while, they died suddenly in the gym. This may also be reminded that we hope to eliminate the physical and mental fatigue brought by working overtime or stay up late through exercise. If you accidentally enter the misunderstanding, exercise will also bring health problems.

Staying up late for a long time will cause a brief disorder in the level of hormone in our body, which will not only lead to an increase in the level of hormone that stimulates appetite, let us eat more, become obese, but also allow us to decrease immunity and cannot resist the invasion of foreign germs. It is more likely to get sick or metabolic disorders. Staying late people have long been tension and anxiety for a long time.

Under normal circumstances, we can indeed control weight and improve autoimmunity through long -term exercise. However, after staying up late, the body has actually experienced the above problems. If high -intensity exercise is performed, it will only cause damage to the body. This is because, first of all, during high -intensity exercise, muscles will shrink strongly, the blood circulation system will operate at high speed, and the capillary of the body surface is expanding. The burden; second, after staying up late, our cardiovascular system has been surpassed, and then high -intensity exercise is performed to further stimulate the acceleration of the heartbeat and the increase in blood pressure. Even if there is no history of heart disease or people with hidden heart disease, it will increase the risk of cardiovascular diseases such as myocardial infarction because of excessive physiological burden. In addition, our spirit is actually in the stage of deep fatigue after staying up late. Exercise is prone to irregular movements caused by inconsistency caused by physical behavior, which will increase the possibility of various types of exercise damage. If you have the habit of exercising regularly, after a period of time, you have to stay up late, or you want to persist in exercise, what should you do? It is recommended to sleep well first, eliminate the fatigue of your body and mind, and then return to normal exercise. If you really don't want to disrupt your habit of insisting on exercise, you may wish to make corresponding adjustments to reduce the intensity and amount of exercise appropriately. In addition, in the exercise, we should also monitor personal heart rate at all times, and strictly control the cardiovascular system below the heart rate of "(220-age) × 60%", and our cardiovascular system will remain within a relatively safe intensity range.

In short, don't stay up late without staying up late. I really have to stay up late, and try not to continue this state for a long time. Moreover, the best way to recover after staying up late is still sleep, not exercise.

(Source: Yangcheng Evening News)

【Edit: Jinxin】

- END -