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The pineal gland the human body's 'biological clock' 人們常說，晚上睡不著 出國倒時差、生物鐘紊亂了 請問，人體生物鐘如何調(diào)整 才能做到規(guī)律作息  People often say that they can’t sleep at night, have jet lag when going abroad, and have disrupted circadian clock ... Excuse me, how to adjust circadian body clock to make it work regularly?  掌管人體的生物鐘在哪里 Where is the circadianclock incharge of the human body  松果體（pineal）位于我們的大腦深處 是一個體積如同豌豆大小 重量僅為100～150 毫克的內(nèi)分泌腺體 小小的松果體，生理作用卻是大大的 對人們保持身心健康非常重要 現(xiàn)代醫(yī)學(xué)證明 松果體是人體內(nèi)的一種無形的「時鐘」 我們的睡眠規(guī)律，生活節(jié)律 甚至女性的生理周期規(guī)律都和它有關(guān) 松果體甚至出現(xiàn)在遠(yuǎn)古傳說中 古人尊稱它為「第三只眼」 認(rèn)為大腦中間有一個能接收 心靈感應(yīng)意念和視覺信息的腺體 The pineal body is located deep in our brain. It is an endocrine gland with the size of a pea and weighing only 100-150 mg. The small pineal gland has a great physiological effect, which is very important for people to maintain their physical and mental health. Modern medicine proved that the pineal gland is an invisible 'clock' in the human body. Our sleep, rhythms of life, and even the laws of women's physiological cycles are all related to it. The pineal gland even appeared in ancient legends. The ancients respectfully called it the 'third eye', thinking that there is a gland in the middle of the brain that can receive telepathic ideas and visual information.  現(xiàn)代醫(yī)學(xué)研究已經(jīng)證明 松果體能合成和分泌某些重要激素 調(diào)節(jié)體內(nèi)多種生理功能 松果體內(nèi)含有豐富的 5-羥色胺 這是人體內(nèi)一種重要的神經(jīng)遞質(zhì) 5-羥色胺可以進(jìn)一步轉(zhuǎn)化成 N-乙酰-5-甲氧色胺 這個就是我們熟知的「褪黑素」 擁有控制睡眠、抑制雌性激素分泌 增強(qiáng)免疫反應(yīng)，延緩衰老等作用 無論是女性內(nèi)分泌系統(tǒng)， 還是生殖能力，松果體都在 發(fā)揮著一定的影響作用 Modern medical research has proved that the pineal gland can synthesize and secrete certain important hormones and regulate various physiological functions in the body. It is rich in serotonin, which is an important neurotransmitter in the body and can be further converted into N-acetyl-5-methoxytryptamine, which is known as 'melatonin' and has the functions of controlling sleep, inhibiting the secretion of female hormones, enhancing the immune response and delaying aging. Whether it is the female endocrine system or the reproductive capacity, the pineal gland plays a certain role. 什么是褪黑素 What is melatonin  褪黑素(Melatonin，MT) 又稱褪黑激素、松果體素、美拉酮寧、抑黑素 1917年科學(xué)家從牛腦松果體中 提取出一種吲哚類物質(zhì) 發(fā)現(xiàn)它能使蝌蚪的深色皮膚褪色變白 褪黑素因此得名。但臨床研究發(fā)現(xiàn) 褪黑素的效果跟美白關(guān)系不大 它的最主要作用是調(diào)節(jié)睡眠節(jié)律 Melatonin (MT), also known as melatonin, pineal hormone. In 1917, scientists extracted an indole from bovine brain pineal gland, and found that it can make the dark skin of tadpoles fade and whiten, hence it was named melatonin. However, clinical studies have found that the effect of melatonin has little to do with whitening, and its main role is to regulate sleep rhythm.  人體血循環(huán)中褪黑素幾乎 全部來自松果體分泌 因此松果體是褪黑激素 循環(huán)的主要來源 Melatonin in the human blood circulation is almost entirely secreted by the pineal gland, so the pineal gland is the main source of melatonin. 研究認(rèn)為，松果體是通過「光刺激」 與「暗刺激」來影響生物節(jié)律性 中國有一句古話，日出而作 日落而息，這個就是「褪黑素循環(huán)」 晚上睡覺時，黑暗能刺激褪黑素分泌旺盛 提醒人們可以準(zhǔn)備睡覺 當(dāng)早上太陽升起后 光線會降低或停止褪黑激素的分泌 人們自覺起床開始勞作，日復(fù)一日 當(dāng)切除眼睛斷絕了對光線刺激 與黑暗刺激信息收集 或者破壞了信息傳導(dǎo)的神經(jīng)節(jié) 松果體都不會再表現(xiàn)出褪 黑激素合成的節(jié)律性 Research suggests that the pineal gland affects biological rhythm through 'light stimulation' and 'dark stimulation'. There is an old saying in China that work when sunrise and the sunset stops. This is the 'melatonin cycle'. When sleeping at night, darkness can stimulate the melatonin secretion to remind people to be ready to sleep; when the sun rises in the morning, the light will reduce or stop the secretion of melatonin, and people will wake up and start working day after day. When the eyes are cut off, the collection of light stimulation and darkness stimulation, or the ganglion of information transmission are all destroyed, the pineal gland will no longer show the rhythm of melatonin synthesis. 松果體對體內(nèi)雌激素有何影響 What effect does the pineal gland have on estrogen in the body 醫(yī)學(xué)研究還發(fā)現(xiàn)，人類的促性腺激素分泌 還與「睡眠-覺醒」節(jié)律有關(guān) 盲人女性的發(fā)生生育能力障礙的概率 要比正常女性高得多。這是因為 盲人女性接受的黑暗刺激大大多于正常女性 因此，松果體的分泌功能過于活躍 結(jié)果抑制了排卵 抑制了黃體生成素峰值的形成 Medical research also found that human gonadotropin secretion is also related to the 'sleep-wake' rhythm. Blind women have a much higher probability of having a fertility disorder than normal women. The reason is that blind women receive much more darkness stimulation than normal women. Therefore, the secretory function of the pineal gland is too active, which results in inhibiting ovulation and inhibiting the formation of luteinizing hormone peaks. 正常青春期的男孩或者女孩 夜間睡眠時黃體生成素濃度大大增高 如果使睡眠周期人為地顛倒過來 （比如上夜班等），黃體生成素的 分泌增高期就會發(fā)生在白天 For normal adolescent boys or girls, the concentration of luteinizing hormone is greatly increased during nighttime sleep. If the sleep cycle is artificially reversed (such as night shifts, etc.), the increase in the secretion of luteinizing hormone will occur during the day. 不難看出，松果體參與機(jī)體 內(nèi)分泌活動的節(jié)律性調(diào)節(jié) 主要體現(xiàn)在日節(jié)律性 （24 小時內(nèi)雌激素分泌的變化） 月節(jié)律性（如月經(jīng)周期中褪黑激素濃度的變化） 季節(jié)節(jié)律性（如嚙齒類動物季節(jié)性繁殖） 以及年節(jié)律性（如生活在北極的人松果體 功能變化更加明顯）等 It is not difficult to see that the pineal gland participates in the rhythmic regulation of endocrine activity in the body mainly reflected in daily rhythm (changes in estrogen secretion within 24 hours), monthly rhythm (such as changes in melatonin concentration during the menstrual cycle), seasonal rhythm (such as seasonal reproduction of rodents) and annual rhythm ( for example, people living in the Arctic have more obvious changes in pineal gland function). 吃褪黑素幫助睡眠有什么影響 What is the effect of eating melatonin to help sleep 機(jī)體隨著年齡增長 分泌褪黑素的量會越來越少 到70歲的時候，夜間褪黑激素濃度峰值 已經(jīng)下降為年輕時峰值的1/4甚至更低 這也是年紀(jì)增長后導(dǎo)致越來越難入睡 睡眠時間越來越短的原因之一 With the age increasing, the amount of melatonin secretion will be less. By the age of 70, the peak concentration of melatonin at night has dropped by 3/4 or lower of the peak value when young. This is also one of the reasons why it becomes more and more difficult to fall asleep and the sleep time becomes shorter and shorter after age. 誰適合吃褪黑素 Who should eat melatonin · 老年人，由于褪黑素分泌不足導(dǎo)致的睡眠問題 · 倒時差的人，時差問題導(dǎo)致的褪黑素分泌調(diào)節(jié)不良 · 三班倒的人，作息混亂需要調(diào)整生物鐘的人 對于其他像精神壓力大、情緒焦慮、運動不足等造成的失眠均無較明顯的作用。 服用褪黑素效果最好就是在準(zhǔn)備入睡前半小時，吃完就不要再碰影響大腦自身分泌褪黑素的手機(jī)、電腦、電視 建議從低劑量開始，起始劑量為0.3 mg~0.5mg，這種劑量對人體還是很安全的 服用褪黑素的可能副作用包括： · 白天嗜睡（所以通常不建議服用后進(jìn)行駕駛等需要集中注意力的活動） · 情緒低落/煩躁; · 頭痛/頭暈。 · 長期服用，可產(chǎn)生依賴性。進(jìn)而會影響自身褪黑素的正常分泌 · 性沖動減少，月經(jīng)紊亂，皮膚變差 · 備孕、懷孕和哺乳期婦女不建議使用。因為大劑量的褪黑素會影響排卵 · 兒童和青少年也不建議使用 · The elderly who have sleep problems due to insufficient secretion of melatonin; · People who have poor regulation of melatonin secretion caused by jet lag; · People who are in three shifts, needing to adjust their biological clocks due to confusion It has no obvious effect on other insomnia caused by high mental stress, emotional anxiety and lack of exercise. The best effect of taking melatonin is to stop touching mobile phones, computers, and TVs that affect the secretion of melatonin in the brain half an hour before going to sleep. It is recommended to start with a low dose, the initial dose is 0.3 mg ~ 0.5 mg and this dose is still very safe for humans. Possible side effects of taking melatonin include: · Daytime sleepiness (so it is generally not recommended to drive and perform other activities that require concentration after taking it); · Depressed / irritable; · Headache / dizziness. · Long-term use can cause dependence. This will affect the normal secretion of melatonin. · Decreased sex drive, menstrual disorders, and poor skin · Not recommended for pregnant and lactating women. Because large doses of melatonin can affect ovulation. · Not recommended for children and teenagers. |
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來自： 昵稱70190856 > 《待分類》
