Qiao Yeqiong

人民網北京3月26日電 (記者喬業瓊)據無錫疾控微信公眾號消息，久坐已經不局限於傷腰、傷頸椎，還會悄悄傷害大腦。

How does sitting "steal" your brain?

The brain "shrinks". Studies have found that prolonged sittings reduce the volume of the hippocampus, a key area responsible for learning and memory, in the brain that is associated with memory. The longer you sit for a long time, the higher the risk of hippocampal atrophy and the greater the likelihood of cognitive decline.

Blood flow is reduced, and the brain is "starved of oxygen". Sitting for long periods of time can lead to slowed blood circulation, insufficient blood supply to the brain, and affect the function of neurons. In the long run, problems such as difficulty concentrating and memory loss may occur.

Worse mood, anxiety and depression. Sitting for long periods of time reduces the secretion of endorphins, the "happy hormone" in the body, while increasing levels of the stress hormone cortisol, leading to low mood, anxiety and even depression.

Accelerates brain aging. Prolonged sitting accelerates telomere shortening, which is the "protective cap" at the end of chromosomes, and telomere shortening is associated with aging and a variety of diseases. In other words, sitting for long periods of time may make you age faster.

Inflammatory factors "critically" hit the hippocampus. Sitting for more than 6 hours significantly increases inflammatory factors (such as IL-0 and CRP) in the body. These factors attack the hippocampus, the brain's memory center, making it difficult to form new memories and even increasing the risk of Alzheimer's disease.

When your brain sends these distress signals, don't ignore them

Lack of concentration: After 1 hours of work, thoughts begin to wander and efficiency plummets.

Slow responses: Sudden "fragments" in conversations, but familiar words are not spoken.

情緒低落：久坐後心情莫名煩躁，焦慮感揮之不去。

These are all reminders that if you sit for too long, your brain has already begun to "protest".

Sitting like this can not hurt your brain

Interrupt sitting for long periods of time to avoid hurting your brain. For every 2 hours of sitting, stand up and move for 0 minutes; Go to the bathroom; Go to the pantry and pour a glass of water; Simply stretch your body; Get up and move for 0 minutes every half an hour to interrupt the sedentary state, which can increase the speed of cerebral blood flow.

Stand up and protect your brain. If possible, you can choose a standing desk or alternate between standing and sitting with your computer on a high place.

Fragment movement, activates the brain. 10-minute walk during lunch break; Get off the bus one stop earlier and walk a little way to get to work; Do squats or stretches between work.

Fitness exercises, brain power to build muscle. Engage in at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, running, swimming, etc.; Regular exercise can significantly improve mood and reduce symptoms of depression and anxiety, while protecting brain health by increasing hippocampal volume and improving neuroplasticity.