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肥胖症研讨会第五届年会 Fifth Annual Obesity Symposium
睡眠 压力和肥胖 Sleep, Stress and Obesity
一个沉重的问题 A Weighty Issue
体力活动 Physical Activity
长短睡眠引发的肥胖问题中一个被忽视的因素 A Neglected Factor in Associations of Obesity with Short and Long Sleep
下一位演讲人是肖恩 杨斯戴特 Our next speaker is going to be Shawn Youngstedt
他是南卡罗莱纳州立大学 He is the associate professor in the Department of Exercise Science
阿诺德公共卫生学院 the Norman J. Arnold School of Public Health
运动科学系的副教授 at the University of South Carolina
同时也是多恩退伍军人医院的科学研究人员 He is also a research scientist at the Dorn VA Medical Hospital
多恩退伍军人医院是那里的一个医学中心 a medical center there
他的学科背景包括心理学和运动生理学 His background is in psychology and exercise physiology
他的著述主要关注睡眠 体力活动 His publications largely focus on sleep, physical activity
以及光照对生理节奏的影响 or the influence of light on circadian rhythm
他今天的演讲题目是 He's going to speak to us today on
体力活动 Physical Activity
长短睡眠引发的肥胖问题中一个被忽视的因素 A Neglected Factor in Associations of Obesity with Short and Long Sleep
请大家欢迎杨斯戴特博士 So we're gonna welcome Dr. Youngstedt
非常感谢 Thank you very much
我很高兴来到这里 It's really a pleasure to be here
感谢你们邀请我参加这场有意思的学术报告会 I really appreciate being invited to this very interesting symposium
我要讲的是一些基本理论原理 I'm gonna talk about theoretical rationales
即体力活动如何调节 by which physical activity could moderate associations
长短睡眠与肥胖之间的关系 of long and short sleep with obesity
以及哪些研究如何致力于这一问题的研究 as well as some studies that have addressed this issue
当然 我们知道 Of course, we know
体重的变化起到了调节能量摄入 that changes in body weight are function of changes in energy intake
以及能量消耗的作用 as well as changes in energy expenditure
包括改变基本新陈代谢的速度 which can take...consist of changes in basic metabolic rate
改变运动的能量消耗 or changes in energy expenditure associated with exercise
改变日常行走过程中的能量消耗 and also energy expenditure associated daily living ambulation
以及其他非运动类体力活动中的能量消耗 non-exercise types of physical activity
在我看来有一点是值得注意的 And it's remarkable to me
也就是作为等式另一边的能量消耗问题 how much this side of equation, energy expenditure
并没有真正成为肥胖症研究活动的研究对象 seems not to really be addressed very much in obesity research
我认为可以这样说... I think that can be also said...
有很多关于睡眠和肥胖的研究文献 also a lot of literature on sleep and obesity
有一种认识 There is the notion
即肥胖症专家的确认为能量消耗很重要 that obesity experts do think that energy expenditure is important
体力活动的减少 and reductions in physical activity
也许能够解释肥胖症流行的原因 probably do explain the epidemic in obesity
(体力活动)确实减少了 There has been much of a decrease
人们花在有计划的锻炼上的时间 It doesn't seem the amount of time
并没有减少多少 we spend doing planned exercise
但近几十年来 but there does seem to be definitely an increase in recent decades
我们坐在办公桌前的时间确实增加了 in amount of time we spend sitting at our desks
使用电脑的时间增加了 on our computers and so on
有一种观点认为 and there has been an idea
很多肥胖症之所以出现 that a lot of obesity epidemic can be explained
是因为技术的进步节省了劳动力 by changes in a labor-saving technology now available
我们有了汽车 We get cars...
我不太清楚南卡罗莱纳州的情况是不是更严重 I don't know whether this is more in South Carolina
那里的肥胖率是不是全美最高的 where obesity rates are higher than just about anywhere in the country
那里的交通很发达 and where traffic is not really an issue
人们去哪里都开车 People drive their cars everywhere
甚至还有汽车洗衣店 We even have drive-thru drycleaners there
我不知道加州有没有 I don't know if they have this here in California
但这种情况非常惊人 but it's amazing, you know
人们到哪里都开车 they just drive everywhere
我确实注意到了那里的不同之处 I really notice a difference there
我来到伯克利校园之后 I came to the campus here at Berkley
发现这里的体力活动程度真的较高 and there's really a difference in levels of physical activity
还有一个问题 That's another issue
这是肖普特和他的同事得出的研究数据 So this is...these are data from Chaput and colleagues
结论反复证明 It's been shown many times
睡眠长短和死亡 以及其他所有负面结果之间 that there is a U shape association between sleep duration
都存在一个U型的联系 and mortality and a lot of other bad things
特别是和糖尿病以及肥胖症之间 including diabetes and obesity
这是一个为期6年的前瞻性研究数据 These are perspective data from a 6-year perspective study
我们将7小时睡眠者与8小时睡眠者进行了对比 We compare 7 to 8-hour sleepers.
睡眠时间过长或过短的人 Those who slept longer or shorter
他们腰围长度 have significantly increased risk of having
增加的可能性非常大 an increase in waist circumference
这里没有显示体重 Body weight was not shown here
他们体内的脂肪含量也会相应提高 and increases in percent body fat
那么两者之间存在什么机制呢 So what are the mechanism...
体力活动如何减缓了这种联系 how might physical activity moderate this association
在讨论这一问题时 In discussing this
我首先要讲到的是 I'll first discuss
体力活动如何调节了 how it might moderate the association of short sleep or inadequate sleep
睡眠过短或睡眠不足与超重或肥胖之间的关系 with overweight or obesity
今天 我们已经找到了很多关于两者之间 And there are number of mechanisms
如何产生关系的机制 they have addressed already today
我也会简单的介绍一些 I will (talk) a little bit more
体力活动如何 How might physical activity
影响了睡眠不足与肥胖之间的关系呢? moderate the association of short sleep and obesity?
首先是疲劳感 One is by fatigue
如果你感到疲劳 没有充足的睡眠 If you are fatigued, and not getting enough sleep
那么我们就不大可能或不能参加体力活动 we might very well be less likely or able to engage in physical activity
我们知道运动有很强大的 We know that exercise has a very profound
抗抑郁和缓解焦虑的作用 antidepressant and anxiety-reducing effects
所以运动能够减少人们因压力和抑郁 So exercise could attenuate some increases in food intake
而增加的食物摄取量 associated with stress and with depression
帕拉格博士会在我之后谈到压力的问题 So it's very interesting to see Dr. Pragger's talk
这将是一个非常有趣的话题 after mine dealing with stress
有证据证明 运动有利于促进睡眠 There's evidence that exercise can promote sleep
运动可以产生相反的效果 而这种效果是有益的 so it could have opposite effect being helpful
运动能减少因睡眠不足而引起的 And then exercise could attenuate weight gain
体重增加 that might normally be associated with sleep loss
如果你能提高活动水平 So if you could medicate increase levels of activity
那么你就有可能避免因睡眠不足而引起的体重增加 maybe one could prevent a weight gain associated with sleep loss
冯 赫尔顿及其同事也做了一个类别性研究 And an analogy study will show by Van Helder and colleagues
我觉得是在1983年 backing I think 1983
他们是一群加拿大的研究人员 Canadian researchers
他们发现葡萄糖的耐受性损伤 showed that the impairment in glucose tolerance
与睡眠不足有关 associated with sleep loss
但同样一群试验对象如果参与了体力活动 almost completely reversed
那么即使在睡眠不足的情况下 when this different group of subjects exercised
他们的葡萄糖耐受性也完全的不一样了 while they are being exposed to the sleep deprivation
所以这些数据... So these are data...
这些类似的数据已经被展示了很多次了 very similar data that have been shown many times before
去年 博迪斯塔和他的同事们 It just Bautista and colleagues last year
选取了一个有代表性的抽样人群 representative sample
就是从人群中进行了抽样调查 they just asked a population or the sample
询问他们 他们认为是什么阻碍自己参与运动 what are barriers you perceive to why you don't exercise
为什么不去参加体力活动 you don't engage in physical activity
我们发现 疲劳感被人们不断提及 We see that feeling too tired is consistently reported
是解释为什么他们不参与体力活动的 as one of the most important factors that explain
最重要的原因之一 why people are not likely to engage in physical activity
问题再次变为 你的睡眠不足 So again, you don't get enough sleep
那么你就没有参与体力活动的可能性和能力 you might be less liable or less able to engage in physical activity
这些数据非常有趣 And very interesting data
今天冯考特博士已经讲过了这个问题 These have already been addressed today by Dr. Van Cauter
但我下面还会简单的重复 But I'll go ahead and talk about it again a little bit
我认为这是芝加哥大学开展的一项有趣的研究 I thought it was a very interesting study at University of Chicago
布朗利及其同事最近发表了这些数据 Bromley and colleagues have just published these data recently
对一群年轻的健康成年人进行了交叉试验 They had within a set of crossover design, and young healthy adults
这些成年人的父母都有II型糖尿病史 though they do have parental history of Type II diabetes
在一种情况下 So in one condition
他们在实验室的环境下 they stayed in laboratory conditions
每天睡眠8.5个小时 and had 8.5 hours to be in bed
这种状况持续了一周 and another condition for a week
然后(在另一种状态下)每天睡眠5.5个小时 they were in bed for 5.5 hours
他们一直都居住在校园里 And they lived on campus the whole time
参与试验的18个人当中 So it happens that 7 of the 18 subjects
刚好有7个人定期锻炼身体 were regular exercisers
我对这个锻炼频率的认定是 which I think was to define somewhat liberally
他们每周至少锻炼两天 they did exercise couple of days a week at least
在校园环境下 Those people were allowed to continue as the best as they could
他们被允许尽自己的最大可能继续锻炼 under the campus conditions
他们可以继续运动 They were able to continue their exercise
试验者跟随试验对象到这些运动场所去 They actually escorted them to the exercise facility
他们发现了非常有趣的结果 And they found very interesting results
这些试验证据支持了这样一种观点 This is experimental evidence that is in support of the idea
即 如果你的睡眠不足 that if you don't get enough sleep
那么你就不大可能参与体力活动 you might be less likely to engage in physical activity
这里是总的活动量 So here we have total activity count
分别显示8.5小时和5.5小时状态下的情况 under the 8.5-hour condition v.s. 5.5-hour condition
这里出现了很大的增加 and it was a significant decrease
这些是腰部佩戴的活动记录仪采集的数据 Now this was measured with actigraph placed on the waist
这是一种测量活动情况的好方法 That is a very good way to measure activity
通过双标记水 very well correlated with doubly labeled water
以及耗氧量数据进行了很好的记录 with the oxygen consumption
是一种测量运动总量的好方法 very good way to measure total amount of activity
因为我们使用这种技术已经很多年了 Because this technology has been used for many years
已经有了一个标准 there have been criteria that allow one
知道达到一个什么程度 to also know the extent
才能说人们参与的是静态活动 to which someone is engaged in a very sedentary activity
或者动态活动... or is there activity...
他们在轻度活动上花费了多少时间 how much time that they have spent a light level of activity
他们在中等或高等程度的体力活动中 and how much time they spent
花费了多少时间 on a moderate or vigorous level of physical activity
这是整体的样本情况 So that's the entire sample
结果很有意思 But this is kind of interesting
因为在睡眠不足的情况下 that it was explained completely by the regular exercises
定期运动完全能够解释这一结果 under the sleep-deprivation condition
这里显示的是 Those are...there are the ones
大幅度减少运动总量的人们的情况 who had a dramatic decrease in the level of total activity
没有参加定期运动的人 whereas those who did not exercise regularly
其运动总量也没有变化 didn't have a change in the total activity count
从总体上来说 Here we see across the whole sample
在睡眠不足的情况下 人们在静态运动 the total amount of time spent in sedentary
也就是低度运动上花费的时间每天增加20分钟 very low level activity increased 20 minutes a day after sleep deprivation
相比于每天睡眠8.5小时的状况下 v.s. 8.5-hour sleep
适当减少低度运动的总量 had slight decrease in the light level of activity
每天减少20分钟 but a decrease of 20 minutes or so
用于中度或体力活动的时间 in the amount of moderate or physical activity per day
然后再看看 And again, differences between the regular exercisers
定期锻炼的人和不定期锻炼的人之间的区别 and those who do not exercise regularly
我们看到 定期锻炼的人 so here we see the regular exercisers
他们的中度或高强度体育锻炼的时间 had quite a big reduction in the amount of time
出现了很大的缩减 they spent in moderate or vigorous physical activity
而另一方面 虽然没有完全发生改变 They had an increase in the level, not doing the whole lot
但也不是完全转向了静态活动 but also not completely sedentary
而不锻炼的人在这里则出现了一些缩减 whereas the non-exercisers had a little bit of decrease in there
现在我们已经触及了另一个问题 Ok, I now...we are getting to the other issue
即运动如何... about how exercise is being...is...
有很多研究文献证明运动能够促进睡眠 a large literature indicating that exercise can promote sleep
这是人们长期以来已经知道了的事实 This has been known for many years
这是一项调查 This I think...you know, is just a survey
我认为这是一个引人注意的调查 I think it's a very compelling survey
研究人员在芬兰随机寻找调查对象 They were asking these random sample in Finland
让他们回答这个开放问题 they asked this open-ended question
所以这不是关于运动的选择题 So it wasn't any kind of loaded question about exercise
他们将结果按重要性进行了排列 They list in order of importance
要求人们列出哪三种习惯或行为 three habits or behaviors which one perceived
能够提高入睡速度或提高睡眠质量 to best improve falling asleep or improve the quality of sleep
我们看到 运动是排名第一的行为 exercise, as we see, is the No.1 behavior
我认为这个问题现在非常有意思 I think this is particularly interesting now
因为现在有越来越多的人关注 because there is more focus on
所谓的"以患者为中心的睡眠评估" so-called "patient centered assessment of sleep"
可能除了检测患者的EEG水平之外 Maybe instead of really looking at EEG and so on
我们开始注意到 that we are paying attention to
患者告诉我们的信息 what patients and subjects are telling us
即什么东西能够改善他们的睡眠 about how something might improve their sleep
人们越来越多的发现 and this has consistently been found
运动是改善睡眠的 that exercise seems to be
最重要的行为之一 one of the most important behaviors for promoting sleep
我再给大家看看其他研究 I just discuss some other studies
关注运动与睡眠的研究文献有一个局限 One of the limitations of literature on exercise and sleep
即它们都只关注了睡眠良好的人群 is that a lot of studies only look at the good sleepers
尽管这中间存在一个"天花板效应" though there could be ceiling effect
你已经睡得很好了 you are already sleeping fine
运动或其他手段对睡眠的改善作用不大 that exercise or anything else is not going to improve sleep that much
我们一会儿会回来看看这些研究 So we reviewed the literature a while back
有一项研究 There is a literature that has done
在睡眠正常的人身上使用了安眠药 use of sleeping pills in good sleepers too
我们看见... and we see...
我不想对此做过多评价 I don't want to blame of this too much
但基本结论是 but the bottom-line is that
运动确实更有利于提高睡眠的总体时间 exercise actually compares favorably with increasing total sleep time
缩短睡眠潜伏期 decreasing sleep latency
但提高的程度比不上安眠药 well, it doesn't improve not as much as sleeping pills
现在 我们当然可以推断说 Now of course we can extrapolate to say
运动有利于改善(睡眠) that exercise is gonna be just helpful for...
和安眠药一样有利于改善人们的睡眠问题 as sleeping pills on someone who has a sleep problem
但评估本身是一个有趣的工作 But it's an interesting thing that it should be assessed
特别在过去的几十年里 and there is increasing evidence
越来越多的证据证明 over particularly the last couple of decades
运动对于存在睡眠问题的人来说 indicating that exercise does have a nice effect and a greater effect
确实起到了很好的很重要的作用 in people who have sleep problems
这里有一些数据 Here are just some data
斯坦福大学的艾比金和他的同事于1997年 Abby King and colleagues at Stanford back a study in 97
开展了一个关于运动的为期16周 16 weeks of exercise
每周四次的研究 4 times a week
一般性强度的运动 fairly vigorous intensity
和控制条件下的试验对象相比 resulted in a nice decrease in sleep latency
非控制条件下研究对象的睡眠潜伏期被缩短 compared to the controlled condition
睡眠持续时间得到了延长 had also improved their sleep duration
西北大学的凯茜里德去年发布了一项报告 Kathy Reid at Northwestern just last year reported
显示试验对象在参加了为期16周的运动之后 that 16 weeks of exercise had a nice improvement
他们的匹兹堡睡眠质量指数有了显著提高 in the Pittsburg Sleep Quality Index
相比之下 未参加运动的控制小组则没有提高 compared to the non-exercise controlled
同时 运动小组的抑郁情况也得到了缓解 also reduced their depression
和控制小组相比 It reduced their levels of sleepiness
运动小组的困倦程度也得到了缓解 compared to the controlled condition
克里斯克莱及其同事还证明 And Chris Kline and colleagues just showed...
这些是达拉斯库伯有氧研究中心的数据 these are data from the Cooper Aerobic Institute in Dallas
他们对5000名妇女随机开展了 about 5000 women who were randomized to
"运动对抑郁症的影响"(DOSE)反应研究 in a DOSE (Depression Outcomes Study of Exercise) response study
这些妇女参加了一个为期6个月的运动 To 6 months of exercise that involved exercising
她们的运动量为推荐周运动量的一半 at half of the daily...of the weekly recommended activity
推荐的周运动量为 so the weekly recommended activity is 2.5 hours
每周2.5个小时的中等或高等强度的运动 of moderate or vigorous exercise per week
所以这个小组只完成了一半的运动量 So this group did about half
这个小组完成了全部的推荐运动量 This group did the recommended dose
而这个组的运动量只达到了推荐的一半 and this did 1/2 times of recommended dose
因此 只达到周推荐量一半的运动量 So just exercise half of the recommended dose
就能显著降低失眠的比例 was associated with significantly reduced odds ratio for having insomnia
克里斯克莱最近还证明 Chris Kline also recently showed
运动有利于缓解睡眠呼吸障碍 that exercise was helpful for reducing sleep apnea
这是一个为期12周的运动计划 This is a 12-week exercise program
和处于长期控制条件下的试验对象相比 compared to a stretching controlled condition
不看这些图表 disregard of these other graphs
结果显示也一样 basically showed the same thing
毫无疑问 Exercise without doubt resulted in the improvement
运动对睡眠呼吸障碍的改善率高达25% in obstructive sleep apnea of about 25%
但睡眠呼吸障碍的改善并不伴随着体重的减轻 and the improvement was independently of any weight loss
所以被试验者并没有出现体重减少 so these subjects do not lose any weight
这很有意思 which is interesting
也许我们未来的研究方向就是 Perhaps what we want to do in the future
看人们在运动的时候 is to see whether if you also add the body weight reduction
是否会出现体重减少 to the exercise
有可能看到更明显的效果 you might have an even greater effect
这里还有一个值得我提及的问题 Here is something I think is worth mentioning too is...
只是一个例子 there is just one example
而且研究文献中也反复提及这个例子 This has been shown consistently in the literature
而且在有关运动和睡眠的建议中 Almost invariably you have probably seen
你也看到过这个例子 recommendations about exercise and sleep
前面凯文也毫无例外的提到了这个例子 and almost invariably Kaven is mentioned that well
的确 睡眠可能是有益的(此处为口误) Yes, sleep might help
运动有益于睡眠 The exercise might help you sleep
但夜间最好避免运动 对吗 but you'd better avoid exercise at night, right?
因为运动会扰乱你的睡眠 Because it is going to disturb your sleep
但并没有科学证据证明这点 that is not what evidence has shown scientifically
调查和试验都没有证明这点 neither in surveys, nor in experiments
只有一个案例 There is just one example
这是些从事静态运动的学生 These were sedentary students
然后他们从事了运动 and they exercised
他们睡觉的时间是11:30 here bedtime was at 11:30
睡觉前他们从事了中等强度的运动 so they ended with fairly moderate exercise
和睡觉时间间隔了2个小时 and then just 2 hours before bedtime
然后他们用了6分钟就睡着了 and then took 6 minutes to fall asleep
比早上或下午运动的效果好 which was better than exercise in the morning or afternoon
他们晚上运动 and they also exercised at night
他们的主观睡眠和慢波睡眠 was better in terms
都有了改善 of improving subjective sleep and slow-wave sleep
所以这是个有趣的发现 so this is an interesting thing
我们希望能对此做进一步的研究 that we want to explore a little bit further too
关于体重管理 What about...in terms of weight management
如果我们能够替换静态活动 if we replace sedentary activity
人们在夜晚通常从事静态活动 which has to be particularly prevalent late at night
那么如果我们用运动去替换静态活动呢? What if we replace that with exercise?
不光是用运动去替换静态活动 Not only replace some of the sedentary activity
而且增加运动量 but also add exercise
看看会不会改善睡眠 and see if that also improves the sleep
夏普特的研究 Now Chaput...
还记得刚才我给大家看过这些数据吗 remember I showed these data a little earlier
这些数据再次显示 Now again, long sleep in these data
长期睡眠和体重增加有关 were also associated with weight gain
我要讲到... So I'll talk about how...
体力活动通过什么样的潜在机制 what are potential mechanisms by which physical activity
调节了长期睡眠和肥胖症之间的关系 might moderate the association of long sleep with obesity
首先 长期睡眠意味着 First, long sleep represents 1-2 hours
增加了1到2小时的静态活动 of extra sedentary behavior
如果你在床上睡了8 9或10个小时 And if you are spending 8, 9 or 10 hours in bed
那么你白天从事体力活动的时间就变少了 there's less time available for physical activity during the day
大卫戴吉斯及其同事在一项 And studies by David Daggies and colleagues
关于美国人时间使用的研究中支持了这一结论 supported this in the American time use survey
对于生活较为活跃的人们来说 There's just not that much time in the day for people
(睡眠太长)意味着他们白天的时间不足 who have very active lives and so on
我们都有这样的经历 And we've all experienced this
如果我们周末或假期 If we spend a lot of time in bed
在床上多睡了一会儿 on the weekends or on the holidays
那么我们常常会感到昏昏欲睡 we often tend to feel lethargic
我们几十年前就知道了这个结论 So this has been known for decades now
最早是20世纪60年代对宇航员的研究发现的 beginning with studies with astronauts back in the 60s
对于一个人来说最危险的一件事是 that one of the hazard things you can do to somebody
让他们在床上呆上很长时间 is have them spend prolonged time in bed
一周或几天时间 after a week, even after a few days
你就会看到变化 you see things
几周或几个月之后 But after weeks to months
人们会出现心脏萎缩 you start to see cardiac atrophy
胰岛素抗性 感染 You also see insulin resistance, inflammation
肌肉萎缩 骨密度下降 等等状况 muscle wasting, loss of bone density, and so on
当然这是一种极端情况 Now this of course is extreme
但从我们的角度来看 有意思的是... but what's interesting from our perspective is that...
这个问题已经有人研究过了 and this has been addressed a little bit more
而且今天也有人提到这个问题 a little bit today also
也就是增加1到2小时 is that just an hour or two
非体力活动或静态活动 of extra physical inactivity or sedentary activity
似乎是非常危险的 seems to be hazardous
这是福特研究的数据 So here are data from Ford
数据显示 工作之余 showing that a greater risk of having the metabolic syndrome
只多花1到2个小时 associated with just spending 1 or 2 hours of extra time
看电视或用电脑 viewing TV or videos or being on computer
那么人们患代谢综合症的风险都会大大增加 outside of work
所以只是将静态活动的时间延长了1到2个小时 So just an hour or two of extra sedentary time
这就解释了为什么长期睡眠是危险的 could be one explanation about how long sleep might be hazardous
我之前已经展示过这些数据了 I showed this data before
现在还要再给大家看一看 but just are showing again
因为最上面表示"太疲劳" because right up there is "being too tired"
"没时间"也是人们常常在解释 "lack of time" is also consistently one of the reasons
为什么他们不参加体力活动时提到的理由 why people say that they don't participate in physical activity
所以如果一天当中活动的时间太少 So if there's less time in the day to be active
如果呆在床上的时间太长 if you are spending too much time in bed
那么白天的活动时间就减少了 活动也变少了 you maybe have less time in the day and be less active
这里还有一个有氧中心出具的有趣数据 Ok, here is an interesting study also from the Aerobic Center
他们对700名样本进行了研究 This is the sample about 700 altogether
睡眠时间过长的人 The long sleepers
也就是一天睡9个小时以上的人 those who slept 9 or more hours
他们的有氧适能 had actually lower levels of aerobic fitness
低于每天睡7到8小时的人 than the 7 to 8-hour sleepers
这是对他们做了分级履带运动试验后得出的数据 This is time on the graded treadmill test
所以短期睡眠的人在履带运动中坚持的时间更长 so they lasted longer on this treadmill test
睡眠时间过长的人 And the long sleepers
被归入"低度健康"类别的比例更高 had significantly higher ratio of being "low fit"
也就是在有氧适能测试中处于最低的20% That is in the lowest 20% of aerobic fitness
这里还有凯文摩根及其同事最近发表的有趣数据 Here are recent interesting data by Kevin Morgan and colleagues
他们是英国拉夫堡大学的研究人员 in Loughborough University in England
他们研究了死亡率的问题 This mortality
不是肥胖或超重问题 not obesity or overweight
我觉得这个研究也值得提一下 This is worth mentioning I think
他们对1000多名有代表性的成年人进行了抽样 Representative sample of over 1000 adults were assessed
这项评估活动从1985年开始 beginning in 1985
评估活动一直持续下去 and continued to be assessed
他们对很多项目进行了评估 They looked at among other things
样本的睡眠情况 体力活动情况 their sleep, and their physical activity
有趣的是 and interestingly
他们发现 睡眠时间过长与死亡率有关 they found like others that long sleep was associated with mortality
但如果对样本加入体力活动的控制条件下 but when they controlled for physical activity
也就是加入一个控制因素 when they controlled for the factor of
即你是否按推荐量参与体力活动 "are you participating in the recommended amount of physical activity
也就是每周从事2.5小时中等或高等强度的运动? 2.5 hours of moderate or vigorous activity per week?"
结果长期睡眠和死亡率之间的联系便消失了 this association of long sleep with mortality completely disappeared
所以有证据显示 So it's some evidence
至少在死亡风险的问题上 at least in terms of the mortality risk
体力活动可能... that the physical activity might be...
对长期睡眠和死亡率产生了影响 might moderate the association of long sleep and mortality
这里是我们的研究数据 and here are data from our own work
这些人的睡眠时间都很长 These were long sleepers
老年人 年龄在... older adults, ages...
我不应该说他们是老年人 I shouldn't say "older"
当我刚开始做研究的时候 When I first did the study
我觉得50多岁算老年人 I used to think 50-year-old were older
所以我已经老得不能再老了 so I won't go on older anymore
这些人每天睡8.5个小时 8.5 hours or more
我们姑且称他们为"中年人" so we call "middle-aged adults."
我们把他们随即分配到 And they were randomized to
"90分钟睡觉限制"的控制小组 either a "90-minute time in bed restriction" condition
因此 如果他们的睡眠时间为8.5个小时 so they...if they were 8.5 hours
然后给他们降到控制条件下的7个小时 they were taking down to 7 hours, or a controlled condition
有趣的是 这一变化并没有改变他们的体重 and it was interesting that it didn't have any effect on the body weight
有意思的是 but interestingly
在"90分钟睡觉限制"条件下 that the ones in the "90-minute time in bed restriction" condition
这些人腕动仪测量到的体力活动有所提高 had an increase in wrist actigraphic measures of physical activity
这一测量结果 Now that's not nearly as good
没有腰部运动测量仪测量到的结果好 as having actigraphic measures at the waist
也就是测量到底能量消耗量没有那么大 in terms of estimating energy expenditure
但无论如何 but nevertheless
一个有趣的结果是 that's kind of interesting
在试验条件下 that the experimental reduction of time in bed
缩短长期睡眠者的睡眠时间 in the long sleepers
的确提高了他们体力活动的水平 actually resulted in the increase in the activity levels
所以小结一下 So in summary
体力活动如何调节了肥胖与睡眠长短的关系 how might physical activity moderate the association
或者是否真的起到了调节作用? or does it?
睡眠不足引发的疲劳会使人减少体力活动的时间 Fatigue associated with short sleep could lead to less physical activity
有调查支持这一结论 There are surveys that support this
有的是通过试验来证明这一结论的 Some with experimental evidence
例如布朗姆利及其同事的研究就支持这一结论 by Bromley and colleagues supporting this
有证据证明 There's evidence
运动能够改善睡眠 that exercise could help by improving sleep
降低压力 焦虑和抑郁 and reducing stress and anxiety and depression
从另一个角度来看 From the angle that long sleep...
长期睡眠 过多的静态行为 long sleep, extra sedentary behavior
活动时间过少都是推动因素 less time to be active could be dynamic
人们感到疲劳 参与运动的可能性也随之降低 where people feel lethargic and less likely to want exercise
这就是我的报告内容 and that's it
谢谢我的同事给我的支持 I can thank my support from colleagues
听不清 Inaudible
不一定 Not really
我的意思是说 有类似的数据 I mean there are similar data
对工作时 that have quantified the activity
久坐类活动进行了量化分析 associated with being sitting all day at work
在这个案例中他们刚好决定 It just so happened that they decided
对工作以外的活动进行量化分析 to quantify activity outside of the work hours in this case
肖恩 谢谢你 Shawn, thank you
你讲得很好 It's a beautiful story
我有一个问题 I have a question for you
听不清 Inaudible
如果一个人必须在两者之间做选择 So if a person had to choose
即睡得更长和锻炼更长时间 between more sleep and more physical activity in a day
那么根据你所讲的内容 based on the evidence that you said
你有什么建议? what do you recommend
你知道吗? You know what?
这个问题我也思考了很多回 I have pondered that question many times
我也不知道答案 and I do not know
我倾向于认为 I would tend to think...
我是说我们都知道运动有很多很多的好处 I mean we know that exercise has wonderful wonderful benefits
控制糖尿病的效果超过了药物 It's better than drugs for diabetes control
我要说的是 I would say...
如果我必须(选择) I mean just if I have to...
是一个有风险的估算 just hazardous estimation
我认为只要睡眠时间不低于6个小时 I would say that as long as the sleep doesn't get below 6 hours
那么运动的好处要超过睡6到7个小时 one is better off exercising than sleeping 6 to 7 hours
我知道在座很多人可能不同意我的观点 I know some people in this room might disagree with that
但是我认为 but I think that would be...
我的观点得到了研究证据的支持 that's what the evidence would suggest