92岁巴菲特最爱可乐汉堡！50岁要多啪啪？一句话颠覆你的衰老认知

知道5条欢迎转发科普给大家，知道10条奖励你一朵小红花，了解15条以上请务必给派派私信留言：【抗衰饮食】，免费领取适合中国胃的抗衰食谱哟~

【行动篇】

1. “股神”巴菲特90多岁了还爱吃冰淇淋、汉堡配可乐！他的长寿秘诀难道是吃垃圾食品？NONONO！其实是乐观、从事热爱的事和一颗感恩的心[1，2]。

2. 坚持每天听音乐，老了还能耳聪目明，尤其在噪音环境中[3]！（派派这就打开我的网抑云~）

3. 老年人3个月内同时学习3种新技能，如学法语、绘画、弹吉他，可以提高认知能力，一年后也能保持良好的干预效果[4]。

   （终生学习错不了!）

图注：爱听音乐的老太太

1. 还在为白头发多烦恼？一招教你免费染黑头发——多晒太阳[5]！

2. 隔着玻璃晒太阳只能晒个寂寞，还得去户外。对人体有益的紫外线UVB会被大多数普通玻璃隔绝在外，能透过玻璃的紫外线UVA对人体有害，还容易晒伤[6，7]！

3. 大城市拥挤的生活环境会使寿命缩短[8]！口服丁酸盐或为解决办法，全脂牛奶、山羊奶酪中都富含丁酸盐，可改善肠道菌群，延长居民寿命。

图注：魔都虽挤，但她是真浪漫啊

【饮食篇】

1. 薛定谔的饮食限制：让大脑保持饥饿感，哪怕吃得多，照样能延寿[9]；但注意管好鼻子，因为闻到美食香气，则会使延寿限制的效果大打折扣[10]。

2. 饮茶可抗衰，但不能空腹饮茶[11, 12]。如果你问喝奶茶算不？派派只能给个尴尬而不失礼貌的微笑~

3. 每天8杯水不科学！成年女性每天喝1.3~1.4升，成年男性每天1.5~1.8升够够的了[13]；（目测1升水瓶将售磬……）

1. 喝油也能延寿，但要喝对油：补充单不饱和脂肪酸的油脂，如橄榄油，有助延寿；相反，饱和脂肪酸和反式脂肪酸有害健康[14]。

2. 想要“大口吃肉躺着寿”？注意！风靡一时的生酮饮食不一定能抗衰！虽然酮体不足的情况下生酮饮食能通过补充酮体抗衰延寿，但酮体并不能“锦上添花”，供应过量反而可能缩短寿命[15]。

【两性篇】

1. 年过五十，没有性生活或频率较低，男性患重病风险增加67%，女性健康风险增加64%[16]。（看来，啪啪有益健康衰老）

图注：安全很重要！

1. 新陈代谢越快，寿命反而越短，这一点在女性身上比男性更明显[17]。消化快、容易饿的女性要小心了！

2. 过了50岁，女性患骨质疏松概率为男性4倍；更年期时，女性骨质会在短短数年内大量流失，男性则不然[18，19]。

3. 精液中的亚精胺能抗衰，300多年前就被发现，来自于显微镜之父列文虎克的精液[20]。

4. 女性寿命比男性长，但是具体长多少？据美国中情局预测，2023年出生中国女性平均预期寿命将达81.2岁，比男性长寿约6年[21]！

图注：美国中情局官方数据

【百科篇】

1. 2023年美国人预期寿命不升反降，达到20年来最低水平（76.4岁），年轻人、孕妇和婴幼儿死亡率高于其他发达国家[22]，主要原因是美国医疗保健系统不能平等惠及每个人。

2. 世界上存在着几乎不会衰老的生物，比如，无限再生的水螅（九头蛇）、能活500年、12秒一次心跳的格陵兰鲨以及5000年的刺果松[23，24]。

1. 端粒并非越长越好！在正常范围内延长端粒，而不是无限延长，才能有效抗衰；超越物种极限的端粒易致癌[25]。

2. 脂肪不可怕，堆在肚子上最可怕！腹部脂肪属分泌器官，其分泌的有害因子能通过血液到达全身，影响每个细胞[26]。

1. 肠道菌群影响衰老，但影响百岁老人的寿命长短不在于肠道菌群种类多少，关键在于菌群的均匀分布[27]。

1. 烟草里的尼古丁也能抗衰[28]！10 ng/ml浓度及以下，能够提升血液中NAD+水平。（Attention：100 ng/ml以上无益）

怎么样，屏幕前的你是抗衰小白，还是俨然已成抗衰达人了呢？别忘了给派派后台留言：【抗衰饮食】，免费领取“中国胃抗衰食谱”小福利哟！也欢迎转发分享，测一测好朋友们的抗衰知识库！还有什么稀奇古怪的抗衰秘籍，多多在评论区补充哦~

—— TIMEPIE ——

这里是只做最硬核续命学研究的时光派，专注“长寿科技”科普。日以继夜翻阅文献撰稿只为给你带来最新、最全前沿抗衰资讯，欢迎评论区留下你的观点和疑惑；日更动力源自你的关注与分享，抗衰路上与你并肩同行！

参考文献

[1]https://steelsupplements.com/blogs/news/warren-buffets-real-diet-plan-workout-routine

[2]https://medium.com/change-your-mind/warren-buffetts-advice-for-a-healthy-and-long-life-past-90-c0c2b639aced

[3]Zhang, L., Wang, X., Alain, C., & Du, Y. (2023). Successful aging of musicians: Preservation of sensorimotor regions aids audiovisual speech-in-noise perception. Science Advances, 9(17), adg7056. https://doi.org/10.1126/sciadv.adg7056

[4]Ferguson, L., Sain, D., Kürüm, E., Strickland-Hughes, C. M., Rebok, G. W., & Wu, R. (2023). One-year cognitive outcomes from a multiple real-world skill learning intervention with older adults. Aging & Mental Health. Advance online publication. https://doi.org/10.1080/13607863.2023.2197847

[5]Sun, Q., Lee, W., Hu, H., Ogawa, T., De Leon, S., & Katehis, I. et al. (2023). Dedifferentiation maintains melanocyte stem cells in a dynamic niche. Nature. doi: 10.1038/s41586-023-05960-6

[6]Battie, C., Jitsukawa, S., Bernerd, F., Del Bino, S., Marionnet, C., & Verschoore, M. (2014). New insights in photoaging, UVA induced damage and skin types. Experimental dermatology, 23 Suppl 1, 7–12. https://doi.org/10.1111/exd.12388

[7]Duarte, I., Rotter, A., Malvestiti, A., & Silva, M. (2009). The role of glass as a barrier against the transmission of ultraviolet radiation: an experimental study. Photodermatology, photoimmunology & photomedicine, 25(4), 181-184.

[8]Xu, X., Li, G., Zhang, D., Zhu, H., Liu, G. H., & Zhang, Z. (2023). Gut Microbiota is Associated with Aging-Related Processes of a Small Mammal Species under High-Density Crowding Stress. Advanced science (Weinheim, Baden-Wurttemberg, Germany), e2205346. Advance online publication. https://doi.org/10.1002/advs.202205346

[9]Weaver, K. J., Holt, R. A., Henry, E., Lyu, Y., & Pletcher, S. D. (2023). Effects of hunger on neuronal histone modifications slow aging in Drosophila. Science (New York, N.Y.), 380(6645), 625–632. https://doi.org/10.1126/science.ade1662

[10] Miller, H., Huang, S., Dean, E., Schaller, M., Tuckowski, A., & Munneke, A. et al. (2022). Serotonin and dopamine modulate aging in response to food odor and availability. Nature Communications, 13(1). doi: 10.1038/s41467-022-30869-5

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[12]Bedrood, Z., Rameshrad, M., & Hosseinzadeh, H. (2018). Toxicological effects of Camellia sinensis (green tea): A review. Phytotherapy research : PTR, 32(7), 1163–1180. https://doi.org/10.1002/ptr.6063

[13]Yamada, Y., Zhang, X., Henderson, M. E. T., Sagayama, H., Pontzer, H., Watanabe, D., Yoshida, T., Kimura, M., Ainslie, P. N., Andersen, L. F., Anderson, L. J., Arab, L., Baddou, I., Bedu-Addo, K., Blaak, E. E., Blanc, S., Bonomi, A. G., Bouten, C. V. C., Bovet, P., Buchowski, M. S., … International Atomic Energy Agency (IAEA) Doubly Labeled Water (DLW) Database Consortium§ (2022). Variation in human water turnover associated with environmental and lifestyle factors. Science (New York, N.Y.), 378(6622), 909–915. https://doi.org/10.1126/science.abm8668

[14]Papsdorf, K., Miklas, J., Hosseini, A., Cabruja, M., Morrow, C., & Savini, M. et al. (2023). Lipid droplets and peroxisomes are co-regulated to drive lifespan extension in response to mono-unsaturated fatty acids. Nature Cell Biology. doi: 10.1038/s41556-023-01136-6

[15] Issei Tomita, Hiroaki Tsuruta &Mako Yasuda-Yamahara(2023)Ketone bodies: A double-edged sword for mammalian life span.Aging Cell,e13833. doi: 10.1111/acel.13833. Online ahead of print.，

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[24] https://web.archive.org/web/20130412091010/http://www.rmtrr.org/oldlist.htm

[25] Emily A. DeBoy, Michael G. Tassia, Kristen E. Schratz, Stephanie M. Yan, Zoe L. Cosner, Emily J. McNally, Dustin L. Gable, Zhimin Xiang, David B. Lombard, Emmanuel S. Antonarakis, Christopher D. Gocke, Rajiv C. McCoy, et al. (2023), The New England Journal of Medicine. May. 04, DOI: 10.1056/NEJMoa2300503

[26] Hsieh, C.J., et al., The relationship between regional abdominal fat distribution and both insulin resistance and subclinical chronic inflammation in non-diabetic adults. 6(1): p. 49.

[27]Pang, S., Chen, X., Lu, Z., Meng, L., Huang, Y., & Yu, X. et al. (2023). Longevity of centenarians is reflected by the gut microbiome with youth-associated signatures. Nature Aging, 3(4), 436-449. doi: 10.1038/s43587-023-00389-y

[28]Yang, L., Shen, J., Liu, C., Kuang, Z., Tang, Y., Qian, Z., Guan, M., Yang, Y., Zhan, Y., Li, N., & Li, X. (2023). Nicotine rebalances NAD+ homeostasis and improves aging-related symptoms in male mice by enhancing NAMPT activity. Nature communications, 14(1), 900. https://doi.org/10.1038/s41467-023-36543-8