After staying up late, many people think of a remedy is "sleep more", in fact, in addition to catching up on sleep, you can also choose to "drink a cup of tea".
Recently, the research team of the School of Food Science of Southwest University in mainland China published an article in the international journal "International Top Journal in the Field of Food Science and Technology" in the field of food science and technology, analyzing the help of tea drinking to alleviate circadian rhythm disorders.
"Life Times" (Search for "LT0385" in WeChat can be followed) combined with research interview experts to interpret the principle of tea to alleviate the harm of staying up late, teach you to learn to drink tea, and correctly "catch up sleep".
Experts interviewed
Professor Wang Yuefei, director and director of the Tea Research Institute of Zhejiang University
Jiang Yongwen, deputy director and researcher of the Tea Research Institute of the Chinese Academy of Agricultural Sciences
Dong Xiaoqiu, vice chairman of the Chinese Society for Science Popularization
Drinking tea can help fix the damage of staying up late
Circadian rhythm disorders affect the body's metabolic and inflammatory responses through multi-organ collusion, which in turn causes fatty liver, diabetes, chronic gastroenteritis and other diseases. However, scientists still know little about the mechanisms of organ-to-organ interaction, and so far have failed to find drugs that are effective in preventing and alleviating circadian rhythm disorders.
The research team analyzed the threat of circadian rhythm disorders to the health of individuals and their offspring from the perspective of the "intestinal-liver-brain" axis, and summarized the potential efficacy of tea in alleviating circadian rhythm disorders.
Previous studies have found that the active substances in tea tea polyphenols, tea polysaccharides and flavonoids have shown advantages in balancing glycolipid metabolism, anti-inflammatory, antioxidant, improving body immunity, and improving intestinal flora and its metabolites.
Researchers believe that tea may have the potential to prevent and alleviate circadian rhythm disturbances, and its important function is to reduce oxidative stress and inflammation.
The researchers speculate that tea may intervene in bile acid metabolism, tryptophan metabolism, and G protein-coupled receptors, thereby reducing metabolic disorders and inflammation caused by circadian rhythm disturbances, which may have potential targets.
The researchers believe that it is time to further explore the potential mechanisms and targets of tea in alleviating circadian rhythm disturbances to clarify the preventive and mitigating effects of tea, which will bring valuable research to the development of this field. They suggest that it's best to make a cup of tea when you have to stay up late.
Healthy tea drinking to achieve "three looks"
Drinking tea not only helps alleviate circadian rhythm disturbances, but also protects the cardiovascular system, reduces diabetes, prevents dementia, protects teeth, and reduces the risk of many cancers.
How to drink tea to better play its health role may not be understood by everyone. When drinking tea, pay attention to the following 3 aspects.
Watch the "physique" drink tea
The general principle is that people with a hot constitution should drink more cold tea, and those with a cold constitution should drink more warm tea.
The "Classification and Judgment of TCM Physique" issued by the mainland in 2009 divides the human physique into nine types, namely: peaceful substance, qi deficiency, yang deficiency, yin deficiency, blood stasis, phlegm wet, humid heat, qi depressed, and special temperament (click here to view the typical characteristics of the 9 physiques).
Yang deficiency, can drink more black tea, black tea, heavily fermented oolong tea, less green tea, yellow tea, Kuding tea;
If you are weak in yin or hot and humid, you should drink more green tea, yellow tea, white tea, kuding tea, lightly fermented oolong tea, and drink black tea, black tea, and heavily fermented oolong tea with caution;
Depressed people should drink more amino acid-rich white tea, flower tea, low caffeine tea;
Special physique requires drinking low caffeine tea and light tea;
Other physique types can drink a variety of teas in moderation.
Human physique is a dynamic change process, smoking, drinking, staying up late and other bad habits can lead to the diversification of physique. It doesn't have to be the same when drinking tea, no matter what kind of tea, it doesn't matter if you drink it occasionally and taste it.
Watch "when" drinking tea
The meaning of "time" is mainly two points: drinking tea season and drinking tea time.
Drink tea seasonally
Spring is suitable for drinking more jasmine tea, rose tea, peony flower tea and other aromatic flower tea to relieve liver and qi;
In summer, you can drink more white tea, yellow tea, kuding tea, lightly fermented oolong tea, raw Pu'er, etc. to get rid of dampness and summer;
In autumn, you should drink more oolong tea or mixed red and green tea, and mix green tea and flower tea to relieve dryness and annoyance;
In winter, you can drink more black tea, cooked Pu'er, and heavily fermented oolong tea to warm the spleen and stomach.
Tea time
Do not drink tea before meals, because drinking tea on an empty stomach will dilute stomach acid, inhibit the secretion of gastric juice, and hinder digestion;
Do not drink strong tea before going to bed to prevent affecting sleep;
After eating too much meat food, you can drink more strong tea appropriately to promote rapid digestion of fat.
Watch "warm" tea
Brewing famous and delicate green tea, generally 80 ° C ~ 90 ° C water (water boiled and then cooled) is appropriate, so that the brewed tea soup is green and bright, the taste is fresh, and the vitamin C damage is less.
Ordinary green tea, flower tea, oolong tea, black tea and black tea, can be brewed with 100 ° C boiling water, low water temperature will lead to poor permeability, less leaching of active ingredients in tea, tea taste is thin.
It should be reminded that the appropriate tea drinking temperature is also important for health. The World Health Organization has warned that drinking hot drinks at temperatures above 65°C carries a risk of carcinogenesis.
Doing 4 things after staying up late can also be remedied
In addition to drinking tea, the following things can also help you quickly repair your body after staying up late.
Proper sleep replenishment
Staying up late is not long, it is not recommended to sleep late in the morning, you can take a nap or nap in the morning or noon to make up for sleep.
If you stayed up for a long time the night before, or even did not sleep most of the time, it is recommended to make up for it the next morning, but do not make up for it after lunch, so as not to affect the night sleep.
Light diet
After staying up late, it is necessary to increase the intake of high-quality protein in an appropriate amount, such as eggs, fish, lean meat, soy products, etc.; appropriately supplement foods rich in vitamin A and vitamin B, such as carrots, lean meat, liver, etc., to alleviate eye fatigue. Also eat more fruits and vegetables, increase the intake of fiber, and avoid constipation.
Increase water intake
If you stay up late to refresh your mind, drink coffee and other drinks, drink more water the next day, replenish the lack of water in the body, and maintain the electrolyte balance in the body. In addition, drinking more water will also speed up the metabolism and help to expel metabolic waste.
Avoid overuse of the eyes
Staying up late can lead to dry eyes and blurred vision. Some eye drops to relieve eye fatigue, such as artificial tears, can also be applied to the eyes, so that the blood circulation in the eyes can be improved and the muscles around the eyes can be relaxed.
In addition, when you know that you need to stay up late that day, you can sleep a little more in advance, and eat some foods rich in vitamin B such as whole grains, soy products, and lean meats for dinner, which can help fight fatigue.
Getting up every half hour during the stay up night to move around, stretching or tiptoeing can avoid sedentary injuries and keep your mind clear. Taking a nap where conditions permit can also reduce fatigue.
If you are hungry, you can eat some fruits, vegetables, nuts and other foods, it is best not to eat high-calorie, high-sugar processed snacks.
When lack of sleep, people's reaction speed is significantly slowed down, the ability to operate and judge is also reduced, try not to drive, if you must drive, you can take a nap in advance before going out. ▲
Editor: Wang Xiaoqing
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