「輪班、熬夜」被WHO國際癌症研究機構(IARC)列為可能的致癌因子(2A)

「輪班、熬夜」被世界衛生組織(WHO)國際癌症研究機構(IARC)列為可能的致癌因子(2A)。他們同時發現護理人員、空姐等因為工作型態夜間時間暴露在日光燈下,會抑制在夜晚分泌的荷爾蒙-褪黑激素,血液中褪黑激素減少時,增加了罹患乳癌或其他癌症的罹患機率。

 

長期過勞熬夜,猝死機會有多高?

睡眠是調節內分泌、修復細胞除錯、大腦與器官排毒的重要環節。

 

日本富山醫藥大學發表在《英國醫學期刊》的研究指出,每天工作超過11小時的人,罹患心臟病的危險是每天工作7∼9小時的人的2.44倍,而且工時愈長,危險愈高。

▼▲日本少女偶像團體松野莉奈傳出猝逝家中,年僅18歲。許多媒體相關工作,像是記者等等,長期生活不正常和過勞相當常見,都可能提高猝死風險及增加罹癌機率。

中醫師陳萍和也建議即使固定上夜班,也比經常調動好。固定作息會讓生理週期變得規律。

 

罹癌患者共通點: 睡眠過少或睡眠不佳

不少癌症患者名人包括李開復等都公開自己罹病前睡眠時間紊亂、睡眠品質不佳的日常。

 

睡眠不足恐使皮質醇和褪黑激素分泌異常

英國媒體《每日郵報》引述史丹佛大學壓力與健康中心主任 David Spiegel 醫師的說法指出睡眠會影響荷爾蒙分泌,皮質醇通常在天亮時達到分泌量高峰,白天開始緩降,皮質醇是調節免疫系統的重要激素。

 

夜間是褪黑激素分泌的高峰,褪黑激素影響睡眠品質,更扮演抗氧化劑的作用,可預防DNA造受破壞產生癌細胞。同時,褪黑激素也可減緩雌激素過量分泌,而雌激素是影響乳癌、卵巢癌的因素之一。

 

輪大夜班的女性容易因為褪黑激素不足而出現雌激素分泌異常的情形。一項研究發現輪班工作女性乳癌風險高出30%,特別是值夜班達4年以上、或是每周輪班規律短於三天(導致身體無法適應日夜顛倒的生理時鐘)的女性。

 

每天只睡4小時 抗癌淋巴細胞下降70%

除此之外,睡眠不足也和乳癌、攝護腺癌、大腸直腸癌的風險有關。研究證實長期睡眠不足,更可能增加高血壓、糖尿病、中風、心臟病等慢性病風險。一項研究也發現,每日睡眠時間若只有4小時,隔天體內的抗癌淋巴細胞量會下降70%。

 

 

美國癌症協會10個幫助入睡的作法

1.規律作息,每天同一時間起床、每晚同一時間就寢

2.下午3點後避免午睡或小睡

3.中午過後避免攝取咖啡因和酒精

4.戒煙,最好能完全斷絕尼古丁

5.定期運動,但勿在睡前2到3小時間進行

6.中午過後避免吃太豐盛的大餐,但睡前可以簡單吃幫助睡意的零食

7.調整臥室的舒適度,盡量維持黑暗、安靜,不要太熱或太冷

8.尋找可以幫助自己在睡覺前放鬆的習慣,例如閱讀或聽音樂

9.沒有睡意不必堅持躺在床上,如果20分鐘內沒入睡,可從事一些靜態活動幫助入眠

10.如果試過前述方法仍無法改善睡眠品質,應至醫療院所就醫請醫師診斷

Wise Library 1985

In truth, there’s a strong link between imperfection, unconditional love and post-traumatic growth. If you believe in luck or miracles, be aware of the seven deadly sins. According to Bible, a blessed life is not a life without trails, including the righteous and the chosen ones (1 Peter 1:3-9).God expect us to “rejoice in our sufferings,” because “trials of various kinds” are training to make us “perfect and complete” in character (Romans 5:3-6, James 1:1-27). When your life track differs from your original plan, don’t be scared. It’s comforting to know that “God promises to make something good out of the storm” for or those who remain righteous, tender and humble in any circumstances (Roman 8: 28). We fall and we learn. As we learn to humble ourselves, life gets better. The connection between brain and stomach is bidirectional. Excessive sugar intake sabotages our immune system and 70% to 80% of our immunity hinges on our gut health. Memory loss and cognitive impairment are common symptoms of Alzheimer’s disease, all of which are highly connected to type 2 diabetes. Early signs of Type 2 diabetes include chronic fatigue, irritability, frequent urination, vision problems and slow wound healing. According to the American Diabetes Association (ADA), around half diabetic cases experience nerve damage. Depression is prevalent in people with diabetes due to the fact that diabetes causes “structural changes in the brain.” It’s worth noting that muscle plays an incredible role in the regulation of blood sugar levels. There is growing evidence that reduced muscle mass is associated with high blood sugar level. Beyond that, there’s a strong link between sleep deprivation and emotional weakness. Be aware of the power of tenderness, humility and subconscious mind. Be aware of the cost of negative emotions, such as suppressed anger and sorrow. God is watching our every move. God sees through our motives. Every spoken word will be recorded by God. Mental health crisis is sweeping on a global scale, because the core value of capitalism is incompatible with what human truly needs. Money cannot purchase inner peace nor unconditional love. Wealth incurs fair-weather friends, frenemies and snobs. Inner peace is the utmost blessing from God. Do not ignore negative emotions. Take time to deal with your old mental wounds once and for all. 腸胃健康和大腦健康息息相關!健康建議:無糖抹茶豆漿X鹼性飲食X練肌肉。鈣是解痛劑,多攝取鈣的食物或鈣片取代止痛藥。維生素E主修復,可加速傷口癒合,預防留疤。高壓容易緊張族群可多攝取維生素B和鈣的食物。一夜白頭是心理影響身體的鐵證,勿低估負面情緒對身體的傷害,包括生悶氣或憂傷!(詳情請參看網站醫療專欄)

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