泡冷水對基因巨大好處! 自然療法,柏格醫生 Dr Berg
Summary
TLDR本视频探讨了冷水浸泡疗法对基因的积极影响及其多种益处。演讲者介绍了如何通过冷水浸泡来增强心血管功能、降低心血管疾病风险、减少氧化应激和皮质醇水平,以及提高甲状腺激素和T细胞活性。此外,冷水疗法还有助于提高心理韧性、加快恢复时间、抑制肿瘤生长,并激活多种与健康和长寿相关的基因。视频还提供了如何开始冷水浸泡的建议,包括水温设置和呼吸控制技巧。
Takeaways
- 🧊 冷疗可以显著影响基因表达,对心血管健康有益。
- 🛁 冷水浸泡可以减少心血管疾病风险,通过降低APO a到APO B的比率。
- 🏊♂️ 冷疗有助于降低同型半胱氨酸水平,减少氧化应激,降低皮质醇和ACTH水平。
- 💪 冷水疗法可以作为天然抗抑郁剂,减少疼痛和炎症,降低肌肉酸痛。
- 🏋️♂️ 冷疗可能抑制肌肉增长,但每周11分钟的冷疗不太可能对肌肉有负面影响。
- 🚴♀️ 冷疗可以加快恢复时间,对运动员和锻炼后的人群特别有益。
- 🌡️ 冷疗可能抑制肿瘤生长,通过增加棕色脂肪来消耗癌细胞的葡萄糖。
- ❄️ 冷疗可以增加甲状腺刺激激素和T3,提高T细胞和白细胞浓度,增加锌的浓度。
- 🧠 冷疗可以提高精神韧性,增强应对压力的能力。
- 🧬 冷疗激活特定基因,如PGC-1α促进线粒体生物发生,VEGF增加血管生成,PPARGC1A提高VO2最大值。
- 🛀 冷疗与热疗交替使用可能更有益,有助于平衡身体反应。
Q & A
为什么人们不喜欢寒冷和饥饿的感觉?
-人们通常不喜欢寒冷和饥饿,因为这些感觉让人感到不舒服。我们的祖先通过长时间的适应,特别是在冬季,来应对寒冷。现在,我们可以通过调节恒温器来轻松克服严寒。
冷疗如何影响我们的基因?
-冷疗可以积极地影响我们的基因。例如,它可以激活某些基因,如pgc-1 Alpha,这有助于线粒体的生成,从而提高新陈代谢和氧气生成。
为什么冷疗比热疗更有益?
-冷疗比热疗更有益,因为它能带来更多的不适感,从而激发身体更多的积极反应,比如提高心血管功能、降低氧化应激和皮质醇水平等。
冷疗可以减少哪些健康问题?
-冷疗可以减少多种健康问题,包括心血管风险、高同型半胱氨酸水平、氧化应激、皮质醇水平、胰岛素水平、尿酸水平、上呼吸道感染风险以及抑郁症状。
冷疗如何帮助肌肉恢复?
-冷疗可以减少肌肉疼痛和炎症,从而加快恢复时间。但是,如果经常进行冷疗,可能会抑制肌肉生长。
冷疗是否有助于抑制肿瘤生长?
-是的,有证据表明冷疗可以抑制肿瘤生长,这可能是因为冷疗会刺激棕色脂肪的增加,这种脂肪可以吸收癌细胞所需的葡萄糖。
冷疗如何提高甲状腺功能?
-冷疗可以增加甲状腺刺激激素和活性形式的T3,从而提高甲状腺功能。
冷疗如何增强免疫系统?
-冷疗可以增加白细胞的浓度,激活T细胞,从而增强免疫系统,特别是对于有自身免疫问题的人来说。
冷疗如何提高精神韧性?
-冷疗可以增强精神韧性,提高应对压力的能力,使人在精神上变得更强大,类似于禁食可以增强意志力。
冷疗对基因表达有哪些积极影响?
-冷疗可以激活多种基因,如pgc-1 Alpha、VEGF、PPARGC1A等,这些基因与线粒体生成、血管生成、氧气利用、蛋白质回收、抗氧化剂生成等有关。
为什么冷疗前后需要控制呼吸?
-冷疗前后控制呼吸有助于减轻进入冷水时的冲击感,避免因呼吸急促而导致的不适。
为什么冷疗可以提高胰岛素敏感性?
-冷疗可以降低胰岛素水平,从而提高胰岛素敏感性,有助于改善与高胰岛素相关的多种健康问题。
冷疗和热疗应该如何交替使用?
-冷疗和热疗可以交替使用,以获得两者的好处。冷疗可以提高心血管功能和免疫系统,而热疗可以放松肌肉,促进血液循环。
Outlines
🧊 冷疗与基因的积极影响
本段讲述了人类对寒冷的不适感以及如何通过冷疗来积极影响我们的基因。提到了冷疗可以减少心血管风险、降低同型半胱氨酸水平、减少氧化应激和皮质醇,以及增强免疫系统。此外,还提到了冷疗可以减少胰岛素、尿酸水平,降低上呼吸道感染的风险,并且作为一种天然抗抑郁剂,减少疼痛和炎症。还讨论了冷疗对肌肉生长的潜在影响,以及如何通过冷疗加快恢复时间和抑制肿瘤生长。
🔬 冷疗对基因表达和身体机能的促进作用
这段内容详细阐述了冷疗如何增加身体的甲状腺刺激激素、T3水平、T细胞、白细胞浓度、锌浓度和去甲肾上腺素,从而提高警觉性、增加胰岛素敏感性,并增强心理韧性。还提到了冷疗激活的几种关键基因,包括pgc-1 Alpha(促进线粒体生长)、VEGF(增加血管生成)、PPARGC1A(提高VO2最大值)、PSME1(减少蛋白质聚集)、谷胱甘肽相关基因(增强抗氧化能力)、ACNAT3(提高压力耐受性)、RBM3和CIRP(改善细胞存活和DNA/RNA稳定性)。最后,提到了冷疗与热疗交替进行的好处,并推荐了一个相关视频。
Mindmap
Keywords
💡冷疗
💡基因表达
💡棕色脂肪
💡心血管风险
💡同型半胱氨酸
💡氧化应激
💡皮质醇
💡胰岛素
💡肌肉恢复
💡肿瘤生长
💡甲状腺激素
💡T细胞
💡锌浓度
💡去甲肾上腺素
💡胰岛素敏感性
💡心理韧性
💡线粒体生物发生
💡VEGF
💡PPARGC1A
💡PSME1
💡谷胱甘肽
💡热疗
💡ACN3
💡RBM3和CIRP
Highlights
人们不喜欢寒冷和饥饿,喜欢温暖和食物充足。
我们的祖先适应了冬季的寒冷。
现代可以通过调节恒温器轻松克服严寒。
将讨论冷疗与基因之间的关系。
作者家外有冷水浸泡槽,初次使用时温度设置为37度。
建议从50华氏度(10摄氏度)开始,逐渐增加时间。
每周仅需11分钟的冷疗即可体验其益处。
冷疗比热水浴有更多益处,因为它更不舒适。
B族维生素有助于提高对极端温度的耐受性。
作者推荐了一个冷浸泡槽,但声明没有商业关联。
冷疗初始会导致心率上升和呼吸急促。
冷疗可以降低心血管疾病风险。
冷疗能够降低同型半胱氨酸水平和氧化应激。
冷疗可以减少皮质醇和促肾上腺皮质激素水平。
冷疗有助于增强免疫系统和减少胰岛素水平。
冷疗可减少上呼吸道感染的风险,尤其对游泳者更有益。
冷疗是一种天然的抗抑郁剂,能够减少疼痛和炎症。
冷疗可以提高恢复时间并抑制肿瘤生长。
冷疗可以激活多种基因,如PGC-1α、VEGF等,改善线粒体功能和血管生成。
冷疗可以提高甲状腺刺激激素、T细胞、白细胞浓度和锌浓度。
冷疗能够提高精神韧性和应对压力的能力。
冷疗可以提高抗氧化能力和抗炎效果。
建议冷疗和热疗交替进行,以获得最佳效果。
Transcripts
now for some reason
we don't like to freeze
we don't like to starve
it's very uncomfortable we like warm
weather we like to have food available
all the time and we definitely like to
be comfortable as far as our temperature
well our ancestors have adapted to
temperature over a very long period of
time due to the season called winter
nowadays we can easily overcome this
severe cold winter by just turning the
thermostat to 70 degrees today I'm going
to talk about some interesting research
relating to cold water immersion and
your genes and how using cold therapy
can greatly affect your genes in a
positive way now I have an actual cold
water immersion tank outside my house
and when I first used it I set the
temperature to 37 degrees okay that's
pretty darn cold and I don't recommend
doing that to start out with because I
could only last five seconds I would
recommend starting out like at 50
degrees Fahrenheit which is 10 degrees
Celsius starting out with just a minute
you know and then gradually working up
from that but to experience the benefits
of this cold therapy you want to be
uncomfortable and to experience the
benefits I'm going to talk about you
really only need 11 minutes per week so
anyone can do that even if you don't
have a cold water immersion tank you can
do this with a cold shower you can find
a pool that's really cold or maybe jump
in the pond somewhere but there's
different ways of experiencing this
therapy now if you compare cold therapy
to warm therapy like a a hot shower
you're definitely going to experience
more benefits with the cold therapy
simply because it's more uncomfortable
if you just can't even fathom to doing
this or have no tolerance for doing this
it could be that you just need more B
vitamins B vitamins help increase the
tolerance to extreme temperatures and I
will put a link down below of where I
got my tank and I'm not affiliated with
this kind company I get no Kickbacks but
it's called the cold plunge store and I
bought the tank called the flex but I
really like it I think the benefits are
amazing you're going to find all sorts
of cool benefits relating to cognitive
benefits physical inflammation repair
Etc so I'm going to go through the
benefits and then I'll talk about the
genetic benefits as well however I do
want to make one point about when you
initially get into this tank your pulse
rate is going to go up your heart rate's
going to go up okay you're going to have
probably the urge to hyperventilate
you'll probably have respiratory gasping
where your your breathing is affected
you really have to focus on controlling
your breath slow it down breathe in slow
it down breathe out and that will help
the shock of getting into this cold
water immersion so let's first talk
about all the things that it can
decrease okay the first thing that it
can decrease is the ratios of something
called APO a to APO B ratios and this
really has to do with a cardiovascular
risk without getting into the details
APO a and APO e have to do with proteins
that are attached or that regulate the
lipoproteins and so when this ratio is
decreased you have better cardiovascular
function another thing that will
decrease is your homocysteine levels
okay that is another Factor that's uh
associated with cardiovascular problems
you also have decreased oxidative stress
a decrease in cortisol and the hormone
that controls cortisol which is ACTH
which is interesting because you would
think your stress would go up but it
actually goes down maybe not initially
but as soon as you get out of the tub
and you're relaxed antibodies even
decrease okay so this is going to
strengthen your immune system especially
if you have an autoimmune problem your
insulin actually goes down and that's
going to be a good thing because you
could imagine how many body problems are
associated with high insulin uric acid
goes down
your risk for upper respiratory tract
infections Goes Down And as a side note
it especially go down if you're a
swimmer swimmers have this added benefit
of the cardiovascular plus many times
these pools are on the cold side so
swimmers have a much less incidence of
upper respiratory and tract infections
another thing that will decrease is your
depression okay cold water therapy is
like a natural antidepressant but
without the side effects pain will
decrease inflammation will decrease
muscle soreness will actually decrease
now I do want to mention another thing
about muscle there's been some research
that shows that when you do this on a
repetitive basis cold therapy it can
actually inhibit your gains in growing
muscle
but if you're just doing you know 11
minutes per week I highly doubt it's
going to influence
your muscles in any negative way shape
or form the benefits far outweigh any
potential downside now your recovery
time will decrease when you do this
therapy as well so if you just exercise
or you've done some type of athletic
event you'll recover faster and there's
also evidence that shows that
cold therapy actually inhibits the
growth of tumors and one Theory why this
does this is because of the spike in
brown fat which can suck up a lot of the
glucose which is fuel for cancer cells
but it does make sense that cold therapy
would be anti-carcinogenic because of
what it does to your genes of what it
does to your immune system and what it
does to your overall survival now let's
flip over to all the things that this
cold therapy will increase okay it can
increase your thyroid stimulating
hormone as well as increased T3 which is
the active form of the thyroid hormone
cold therapy actually increases your T
cells okay I'm talking about your killer
T cells which address viruses and attack
cancer overall it can increase your
white blood cells the concentration of
zinc will increase your noradrenaline
can increase making you very very alert
you can even increase your insulin
sensitivity which has to do with
lowering your overall insulin probably
one of the biggest benefits that I like
about this is that it increases your
mental resilience this is your capacity
to adapt to stress it makes you mentally
strong when you do this it's just kind
of like the same thing with fasting when
you can not eat for a period of time you
develop a stronger willpower because
you're basically now more in charge of
your body versus people with a lowered
willpower and they tend to
cave when their body is craving things
now let's talk about the gene expression
okay we're turning on certain genes that
were otherwise inhibited there's one
gene called
pgc-1 Alpha and when this Gene gets
turned on it creates mitochondria
biogenesis it actually increases the
growth of mitochondria which is going to
help your metabolism it's going to help
generate more oxygen in the body there's
another Gene called v e g f which will
increase more blood vessels and so
basically you're getting more
angiogenesis which is the production of
new blood cells there's another Gene
called PPA r g c 1 a that has to do with
VO2 max Your Capacity to use oxygen and
if someone has a mutation with this Gene
their VO2 max it can be decreased up to
50 percent so cold therapy can cause
expression of this Gene turn it on and
increase your CO2 Max there's another
Gene called PS me1 which has to do with
a protein aggregation or accumulation of
damaged protein in the body which
creates a lot of problems and when you
add cold therapy you can actually
increase the recycling of this this
protein so you get less accumulation of
this protein aggregation another Gene is
expressed having to do with glutathione
which is like the most powerful
antioxidant in your liver which can help
you break down poisons into harmless
particles which also can influence
networks of other antioxidants
so cold therapy increases antioxidants
and as a side note
heat therapy as an Asana or even a
Jacuzzi can inhibit your antioxidants
now I'm not saying not to do it but
let's say for example you do have a
problem genetically with oxidative
stress then maybe you should focus more
on cold therapy than heat therapy
there's another Gene that gets expressed
called AC
tn3 which has everything to do with
increasing your tolerance to stress so
the more you do this the more tolerance
to stress you'll have the more
resistance distress you'll have the more
mentally resilient you're going to be
and the last two genes rbm3 and cirp
you'll get more survival of your cells
improved DNA stabilized RNA which is the
copy of the DNA which will give you
enhanced protein synthesis or shall I
say building of proteins as well as an
anti-inflammatory effect and an
antioxidant effect so as you can see the
benefits of cold water immersion are
huge and I think it's actually
beneficial to alternate this with heat
therapy and if you haven't seen my video
on that topic I put it up right here
check it out
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