同樣的年齡，有人顯得蒼老，有人精神矍鑠，是基因的差異還是日常習(xí)慣的力量？一起來(lái)看看，你為什么比別人老得快？

Why do some people appear youthful and energetic while others, at the same age, seem visibly older? Recent scientific findings suggest that lifestyle choices—not just genetics—play a significant role in how quickly we age.

01 吃得比別人多

吃太多除了會(huì)讓人變胖外，還會(huì)讓人老得更快。

2023年，德國(guó)科隆大學(xué)等研究人員在《自然》期刊上發(fā)表研究顯示，限制飲食和抑制胰島素信號(hào)可以逆轉(zhuǎn)大部分與衰老相關(guān)的變化。研究為如何促進(jìn)健康衰老提供了線索，例如限制飲食。

▌健康建議

吃得太飽會(huì)加重人的代謝負(fù)擔(dān)，使一些有毒有害物質(zhì)代謝不出去，加速人的衰老。但也不能吃得過(guò)少，吃七八分飽易長(zhǎng)壽健康。

A 2023 study from the University of Cologne, published in

Nature

, indicates that caloric restriction and suppressed insulin signaling can reverse many bodily changes related to aging.

Researchers believe that eating less may provide clues to healthier aging. Overeating not only leads to weight gain but also increases metabolic burden, allowing toxins to accumulate in the body. The optimal approach is to eat until you're 70–80 percent full.

02 睡得比別人少

睡眠不足困擾著很多人，它除了讓人犯困、精神低迷，還可能會(huì)加速衰老。

2024年3月，清華大學(xué)體育部研究人員在《科學(xué)報(bào)告》期刊上發(fā)表研究顯示，延壽的最佳睡眠時(shí)間是7小時(shí)，過(guò)長(zhǎng)過(guò)短的睡眠時(shí)間都增加表型年齡，促進(jìn)生物學(xué)衰老。

▌健康建議

在睡覺(jué)之前盡量不要給自己外界的刺激，比如：盡量減少運(yùn)動(dòng)，不要喝濃茶，調(diào)暗室內(nèi)光線，給自己創(chuàng)造好的睡眠環(huán)境。更重要的是睡前不要玩手機(jī)，否則可能睡得越來(lái)越差。有些人無(wú)論如何也睡不著，需及時(shí)找醫(yī)生幫忙，擺脫睡眠障礙。

A 2024 study by Tsinghua University researchers, published in

Scientific Reports

, found that the ideal sleep duration for longevity is seven hours. Both insufficient and excessive sleep were linked to increased phenotypic age and biological aging.

Experts recommend creating a relaxing bedtime routine, such as dimming the lights, avoiding caffeine, and putting away mobile devices, to support better sleep hygiene.

03 喝水比別人少

2023年，柳葉刀子刊發(fā)表的一項(xiàng)研究表明，每天喝夠水，可能是延緩衰老、延長(zhǎng)壽命的一種有效方法。

該研究顯示，中年人血鈉超標(biāo)時(shí)，變老、患慢性病、早死的風(fēng)險(xiǎn)顯著增加。血鈉正常偏高通常是體內(nèi)水分不足的標(biāo)志。

▌健康建議

感覺(jué)口渴再喝水已經(jīng)晚了，建議大家沒(méi)感到口渴時(shí)就要少量多次主動(dòng)喝水，而且喝水沒(méi)有最佳時(shí)間，可早晚各飲一杯，其他在日常時(shí)間里均勻分布，每次200毫升左右。

Hydration also plays a vital role. According to a 2023 study in

eBioMedicine

, an open-access research journal, inadequate water intake may accelerate aging and increase the risk of chronic diseases. Elevated sodium levels in the blood, a sign of dehydration, have also been associated with premature aging. Experts suggest drinking small amounts of water regularly throughout the day, even before feeling thirsty.

04 運(yùn)動(dòng)比別人少

2021年，美國(guó)阿肯色大學(xué)的研究人員在《衰老細(xì)胞》期刊上發(fā)表研究表明，即使直到晚年才開(kāi)始鍛煉，也可以減緩衰老的影響，運(yùn)動(dòng)可以減輕與年齡相關(guān)的甲基化轉(zhuǎn)變，減輕骨骼肌的表觀遺傳衰老。

▌健康建議

運(yùn)動(dòng)的方式和形式是多種多樣的，可以跑步，也可以打籃球，可以散步，也可以做一套太極拳，這些都是很好的鍛煉方式。貴在堅(jiān)持，千萬(wàn)不要把自己的身體荒廢了。

In a 2021 study published in

Aging Cell

, researchers from the University of Arkansas found that starting to exercise—even later in life—can mitigate age-related changes.

Regular physical activity slows down epigenetic aging of skeletal muscle. Whether it's walking, running, playing basketball, or practicing tai chi, consistency in movement is key.

05 防曬比別人少

除了內(nèi)源性衰老屬于自然老化是不可避免的，外界因素如紫外線輻射、吸煙、風(fēng)吹日曬以及接觸有毒有害化學(xué)物質(zhì)也會(huì)引起皮膚老化。

其中紫外線輻射是導(dǎo)致皮膚外源性老化最主要的因素，也稱為光老化。

▌健康建議

光老化是可以控制的，只要平時(shí)做好防曬工作，減少紫外線對(duì)皮膚的傷害，就可以控制或減緩光老化對(duì)皮膚所造成的傷害。

做好防曬可以選擇物理防曬，如戴帽子、戴口罩、打傘或穿防曬衣等，也可以選擇外擦防曬霜。

UV exposure is the leading cause of photoaging. Experts advise using physical protection like hats, umbrellas, and protective clothing, as well as applying sunscreen to reduce skin damage.

06 情緒比別人差

2022年，香港中文大學(xué)等多個(gè)研究機(jī)構(gòu)科學(xué)家在《Aging-Us》雜志上發(fā)表研究證明，衰老不僅由生理因素決定，還受心理狀態(tài)的影響。

研究人員分析發(fā)現(xiàn)，綜合全部8個(gè)心理變量，較差的心理變量水平會(huì)加速1.65年的衰老。這8個(gè)心理變量分別是：煩惱、缺乏專注力、抑郁、絕望、害怕、難以入睡、傷心、孤獨(dú)。

▌健康建議

當(dāng)火氣上涌時(shí)，有意識(shí)地轉(zhuǎn)移話題或做點(diǎn)別的事情來(lái)分散注意力，如看電影、聽(tīng)音樂(lè)、散步等，使緊張情緒松弛下來(lái)。再比如，遇到不愉快和委屈時(shí)，不要壓在心里，向知心朋友或親人說(shuō)出來(lái)或大哭一場(chǎng)，以釋放積郁。

A 2022 study published in

Aging-US

by researchers from the Chinese University of Hong Kong and other i nstitutions found that psychological factors such as anxiety, depression, insomnia, and loneliness can accelerate aging by an estimated 1.65 years.

Activities like watching a movie, talking to a friend, or taking a walk can help relieve emotional tension.

07 壓力比別人大

2023年，發(fā)表在權(quán)威期刊《細(xì)胞·代謝》上的一項(xiàng)研究表明，重大壓力之下，人真會(huì)變老。但好消息是，一旦個(gè)體從嚴(yán)重的壓力中走出來(lái)，壓力導(dǎo)致的衰老還是可以逆轉(zhuǎn)的。

▌健康建議

想延緩衰老，就要學(xué)會(huì)釋放壓力。常做深呼吸，多交幾個(gè)朋友，經(jīng)常出去散心，這些都是簡(jiǎn)單有效的減壓方式。

In 2023, a study in

Cell Metabolism

concluded that significant psychological stress can speed up aging. Encouragingly, the researchers also found that once individuals recover from major stress, some of the aging effects may be reversible. Stress-reducing practices like deep breathing, socializing, and spending time outdoors are simple yet effective.

08 基因比別人老

為什么有些人看著顯老？這還可能跟基因有關(guān)系。2016年發(fā)表在《現(xiàn)代生物學(xué)》上的一項(xiàng)研究發(fā)現(xiàn)，一種叫黑素皮質(zhì)素受體1（MC1R）的基因與人是否顯老密切相關(guān)。

MC1R基因與面部色素沉著、皮膚結(jié)構(gòu)、色素斑點(diǎn)、細(xì)胞修復(fù)能力、炎癥風(fēng)險(xiǎn)有關(guān)，而變異后的MC1R基因可能讓人對(duì)紫外線更敏感，也易導(dǎo)致皮膚結(jié)構(gòu)改變，彈性變?nèi)酢⒏痪o致，看起來(lái)就更老了。

▌健康建議

隨著年齡的增長(zhǎng)，衰老不可避免地到來(lái)。如果自己屬于老得慢的范疇，自然值得高興；如果不是，積極從日常生活方面進(jìn)行改善，調(diào)整作息，均衡營(yíng)養(yǎng)，慢慢地調(diào)理過(guò)來(lái)，一樣有減緩衰老速度的可能。

Some people may look older due to genetic predisposition. A 2016 study in

Current Biology

identified a gene—MC1R (melanocortin 1 receptor)—linked to visible signs of aging. This gene affects skin pigmentation, elasticity, and cellular repair. Variants of MC1R may increase UV sensitivity, leading to premature skin aging.

編輯：左卓

實(shí)習(xí)生：宋怡璇

來(lái)源：央視新聞 綜合健康時(shí)報(bào) 科普中國(guó)

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