不要小看身體缺水對記憶力和工作表現的影響!

「促進大腦運轉,喝水就…..當我們壓力很大,努力趕上最後期限,勞苦功高的水瓶常被推到桌子遠處,接著就被遺忘,然而此時正是我們最需要補水的時候。研究顯示,喝水立刻就能提升表現。英國研究人員證實,在接受具有挑戰性的動腦任務之前,受試者先喝一品脫(約500毫升)的白開水,需要的反應時間比沒補水的人少14%。同一組科學家也證實,水喝得比同學多的孩童,注意力集中的時間增加,記憶力也增強。科學顯示,如果一忙碌就忘記喝水,不論是忘幾小時或忘一整天,達成目標的能力會減弱。」quote from《微復原力》 | 天下文化 | 2019/8/30出版

 

國立衛生研究院(National Institutes of Health, NIH)指出輕微到中等程度的脫水會傷害各種認知領域的表現,包括短期記憶、知覺辨認(perceptual discrimination)、計算能力,以及視覺追蹤的動作協調。換言之身體攝取充足的水分,記憶力變好,對數字更敏銳,眼睛看得更清楚,手眼協調能力更好是可以期待的結果

 

血糖不平衡,易焦躁或焦慮

血糖和水分一樣,隨時影響著我們的復原力…大腦是新陳代謝的「大戶」,明明只占全身重量2%,但每日耗掉我們攝取熱量的20~25%。大腦的執行功能,如決策、身心耐力和邏輯推理,比自動發生的認知事件更耗血糖由於腦中永遠只有少量血糖,不補充的話,5~10分鐘就會缺糖,執行功能很容易受影響。如果太常忽略進食,就可能頭昏腦脹、猶豫不決甚至憂鬱沮喪。」quote from《微復原力》 | 天下文化 | 2019/8/30出版

 

血糖下降時,自制能力也會下降。有聽過「hangry」這個詞嗎?距離進食時間愈久,就愈難控制情緒,我們會突然暴怒或掉眼淚。此外,血糖低的時候(不正常的低血糖濃度期間)會增加焦慮程度。從前有一句廣告台詞說:「肚子一餓,你就不是你」(You’re not you when you’re hungry)」quote from《微復原力》 | 天下文化 | 2019/8/30出版

 

如果連正常範圍內的血糖波動也能避免,對我們的好處相當多。自制力或許是最容易受血糖波動影響的大腦執行功能,也有證據顯示,良好的自我管理,關係著健康的人際互動、人緣、良好的心理健康、有效的應對技巧、優秀的學業表現,以及比較不容易陷入藥物與酒精濫用、犯罪行為或飲食失調。….血糖飆高(高血糖)不代表大腦會運轉得更順暢。長期維持高血糖會以各種方式損害全身細胞,包括大腦細胞。」quote from《微復原力》 | 天下文化 | 2019/8/30出版

 

司馬儀:人的腦部組織75%是水分,依照中醫的說法,腎主水,過去便有醫生表示顧腎的辦法就是多喝水(當然也不能過量會引發水中毒)但醫生之所以會那麼說是因為水分攝取不足的國人非常多!過去其他研究證實身體疲勞的原因之一就是身體缺水!此外,想要抑制高漲的食慾也要多喝水!

 

“Water deprivation elicits the sensation of thirst when certain brain cells become dehydrated by as little as 1% or 2% by the osmotic loss of water. Those cells are located in the basal forebrain, just rostral to the third cerebral ventricle.” quote from Water Deprivation | ScienceDirect Topics

 

參考資料

Water deprivation induces neurovascular and cognitive dysfunction through vasopressin-induced oxidative stress

Brain serotonin metabolism during water deprivation and hydration in rats.

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《微復原力》註釋

  • [1] C. J. Edmonds, R. Crombie, and M. R. Gardner, “Subjective Thirst Moderates Changes in Speed of Responding Associated with Water Consumption,” Frontiers in Human Neuroscience 7 (2013): 363.
  • [2] B. M. Popkin, K. E. D’Anci, and I. H. Rosenberg, “Water, Hydration, and Health,” Nutrition Reviews 68, no. 8 (2010): 439–458.
  • [3] C. Cian et al., “Effects of Fluid Ingestion on Cognitive Function after Heat Stress or Exercise-Induced Dehydration,” International Journal of Psychophysiology 42 (2001): 243– 251; C. Cian et al., “Influence of Variations of Body Hydration on Cognitive Performance,” Journal of Psychophysiology 14 (2000): 29–36; P. M. Gopinathan, G. Pichan, and V. M. Sharma, “Role of Dehydration in Heat Stress-Induced Variations in Mental Performance,” Archives of Environmental Health 43 (1988): 15–17; K. E. D’Anci et al., “Voluntary Dehydration and Cognitive Performance in Trained College Athletes,” Perceptual and Motor Skills 109 (2009): 251–269.
  • [4] R. I. Dunbar, “The Social Brain Hypothesis and Its Implications for Social Evolution,” Annals of Human Biology 36, no. 5 (2009): 562–572; John J. Ratey, MD, A User’s Guide to the Brain: Perception, Attention, and the Four Theaters of the Brain (New York: Pantheon, 2001).
  • [5] M. T. Gailliot, “Unlocking the Energy Dynamics of Executive Functioning: Linking Executive Functioning to Brain Glycogen,” Perspectives on Psychological Science 3 (2008): 245.
  • [6] John J. Ratey, MD, A User’s Guide to the Brain: Perception, Attention, and the Four Theaters of the Brain (New York: Pantheon, 2001).
  • [7] M. T. Gailliot et al., “Self-Control Relies on Glucose as a Limited Energy Source: Willpower Is More than a Metaphor,” Journal of Personality and Social Psychology 92 (2007): 325–336.
  • [8] Daniel G. Amen, MD, Change Your Brain, Change Your Life: The Breakthrough Program for Conquering Anxiety, Depression, Obsessiveness, Lack of Focus, Anger, and Memory Problems. (New York: Harmony, 2015).
  • [9] M. T. Gailliot et al., “Self-Control Relies on Glucose as a Limited Energy Source: Willpower Is More than a Metaphor,” Journal of Personality and Social Psychology 92 (2007): 325–336.
  • [10] C. N. DeWall et al., “Violence Restrained: Effects of Self-Regulation and Its Depletion on Aggression,” Journal of Experimental Social Psychology 43 (2007): 62–76; A. L. Duckworth and M. E. P. Seligman, “Self-Discipline Outdoes IQ in Predicting Academic Performance of Adolescents,” Psychological Science 16 (2005): 939–944; E. J. Finkel and W. K. Campbell, “Self-Control and Accommodation in Close Relationships: An Interdependence Analysis,” Journal of Personality and Social Psychology 81 (2001): 263–277; M. T. Gailliot, B. J. Schmeichel, and R. F. Baumeister, “Self-Regulatory Processes Defend against the Threat of Death: Effects of Self-Control Depletion and Trait Self-Control on Thoughts and Fears of Dying,” Journal of Personality and Social Psychology 91 (2006): 49–62; Michael R. Gottfredson and Travis Hirschi, A General Theory of Crime (Stanford, CA: Stanford University Press, 1990); D. Kahan, J. Polivy, and C. P. Herman, “Conformity and Dietary Disinhibition: A Test of the Ego-Strength Model of Self-Regulation,” International Journal of Eating Disorders 32 (2003): 165–171; T. C. Pratt and F. T. Cullen, “The Empirical Status of Gottfredson and Hirschi’s General Theory of Crime: A Meta-Analysis,” Criminology 38 (2000): 931–964; Y. Shoda, W. Mischel, and P. K. Peake, “Predicting Adolescent Cognitive and Self-Regulatory Competencies from Preschool Delay of Gratification: Identifying Diagnostic Conditions,” Developmental Psychology 26 (1990): 978–986; J. P. Tangney, R. F. Baumeister, and A. L. Boone, “High Self-Control Predicts Good Adjustment, Less Pathology, Better Grades, and Interpersonal Success,” Journal of Personality 72 (2004): 271–322; K. D. Vohs and T. F. Heatherton, “Self-Regulatory Failure: A Resource-Depletion Approach,” Psychological Science 11 (2000): 249–254.
  • [11] Larry Husten, “Lancet: Researchers Find Goldilocks Effect in Glucose Control for Diabetes,” Cardio Brief (blog), January 26, 2010, http://cardiobrief.org/2010/01/26/lancet-researchers-find-goldilocks-effect-in-glucose-control-for-diabetes/.

 

司馬儀

Countless people feel they are badly rewarded by God. Most people stigmatize their life troubles because they know nothing about “God’s discipline” in the Bible (Hebrews 12:11). It takes time to figure out the blessings in life. God does not tend to make anyone’s life perfect. It’s just some people hide their tears from you. According to the Bible, “It is easier for a camel to go through the eye of a needle than for someone who is rich to enter the kingdom of God” (NRSV, Mark 10:23-27). Because those who have been “given much, much will be demanded” (Luke 12; 47–48). As an editor, I tend to unveil the issues which are easily neglected by the mainstream public. The best way to support the website is to help share the articles on Facebook, Line or Instagram. Many thanks. 手機板或電腦版都建議「利用目錄或關鍵字搜尋主題」或留言發問。期許是兼具療癒性及知識性的平台,囊括心靈雞湯專欄、國內外醫療資訊、國內外電視劇電影專欄、日英語教學專欄、書單推薦、職場專欄、親子教育專欄、逛街情報、旅遊美食、理財專欄等。支持網站最好的方式,是幫忙把文章分享出去。 致父母們:你希望你的孩子聽話,是出自愛或恐懼? 最理想的親子關係是,父母讓孩子知道「即便你很愛我,你人生的所有選擇,也不需要都聽我的!」 關於教育,不該只focus要求孩子「聽話」,應該盡可能早點教會孩子「拒絕」「求救」「表達自己的想法」與「選擇和做決定的能力」。安全範圍內,給孩子摔跤的機會。 世界太多聲音,太容易迷失,互相督促!學問和人際關係,都最怕道聽塗說和一知半解。 理財,從照顧好自己的健康開始!中醫「肝開竅於目、心開竅於舌、脾開竅於唇、肺開竅於鼻、腎開竅於耳」。研究證實好壞情緒會關鍵性決定身體的發炎指數和血糖指數!容易緊繃焦慮不安或睡不好,多補充維生素B和鈣的食物(建議以原生食物取代補給品,補給品不建議天天吃)。術前或牙科前多補充鈣,因為鈣是解痛劑。術後或身體發炎期間或痘痘,多補充E,主修復,讓身體不易留疤! 根據營養學,害喜是因為缺乏B6,而多攝取含維生素E的食物,可避免baby有黃疸的情況。生產前多補充鈣質和維生素D的食物可以有效降低生產的疼痛。 母體本身缺乏維生素E,是造成早產的主要原因之一。攝取充足維生素E,可望終止慣性流產。 據國外研究,治療阿茲海默症(失智症),戒糖痊癒機率高!胃食道逆流,建議選擇鹼性飲食,忌過食!便秘,建議攝取水溶性纖維的蔬菜!還有,身體缺少油脂,便缺少潤滑劑,無法順利排便。肩頸痛、背痛建議按壓手背指間的穴道,效果立見!脖子控管甲狀腺和自律神經,甲狀腺控管體溫,所以手腳冰冷或自律神經失調或久坐族群,都應該經常按壓手背食指和中指之間的穴道,非常有效。嘉義,不容錯過的景點《鰲鼓濕地》《幸福山丘》《逐鹿部落》《傲慢烘培坊》。醫學推薦書《求醫不如求己》《向癒》。

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