身體缺水直接影響專注力、記憶力和自制力

作者提到身體血糖過低,大腦執行功能很容易受影響。所以節食的人可能頭昏腦脹、猶豫不決甚至憂鬱沮喪!此外,實驗證實攝取足夠的水分可以提高記憶力和注意力,直接影響學業表現或工作表現!

 

國立衛生研究院(National Institutes of Health, NIH)主張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、計算能力的敏銳度、手眼動作協調及視力

 

#血糖和水分,雙雙我們影響復原力

#大腦是占全身重量2%,每日耗掉我們攝取熱量的20~25%

#連正常範圍內的血糖波動也能避免,對健康和大腦的好處相當多。

 

很多時候身體想吃東西,其實不是餓了,而是口渴

大腦約有75到85%是水,保持水份充足,讓人更專注、更energetic。缺乏水分時,體能無法完全發揮。學生平日,多注意水分攝取足夠也很重要。

 

研究顯示,喝下500毫升的水,可以讓人的新陳代謝率上升30%。停止甜食、讓你的皮膚更好,關鍵是多喝水可以讓皮膚有保濕的效果。

 

多喝水,降低罹患心臟病機率

如果身體極度缺水,血液就會變濃,心臟也得更費力。研究顯示,與一天喝2杯水相較,一天喝5杯水,可以讓心臟病的機率下滑41%。

 


《微復原力》佳句摘要

自制力或許是最容易受血糖波動影響的大腦執行功能….比較不容易陷入藥物與酒精濫用、犯罪行為或飲食失調。

 

《微復原力》佳句摘要

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。

 

《微復原力》佳句摘要

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)」

 

《微復原力》佳句摘要

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。

 

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

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  • [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/.

 

Margaret W. Lavigne

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