기온의 영향
During submaximal exercise in the cold, fat metabolism has been reported to be elevated, unchanged or reduced (Layden, et al. 2002), and protein breakdown increased (Dolny. 1988). Fat metabolism may be increased due to shivering which is an early sign of hypothermia.
Skin temperature also affects growth hormone levels. In fact, simply taking a hot (38-39 degrees Celsius) bath for 25 minutes will raise growth hormone levels more than ten-fold (Koska. 2003). A single surge in growth hormone increases both the number of fat calories your body burns for energy and your metabolic rate (Gravholt. 1999).
Layden, J.D., Patterson, M.J., & Nimmo, M.A. (2002). Effects of reduced ambient temperature on fat utilization during submaximal exercise. Medicine and Science in Sports and Exercise, 34, 774-779
Dolny, D.G., & Lemon, P.W. (1988). Effect of ambient temperature on protein breakdown during prolonged exercise. Journal of Applied Physiology, 64, 550-555
Koska, J., Rovensky, J., Zimanova, T., & Vigas, M. (2003). Growth hormone and prolactin responses during partial and whole body warm-water immersions. Acta Physiologica Scandinavica, 178, 19-23
Gravholt, C.H., Schmitz, O., Simonsen, L., Bulow, J., Christiansen, J.S., & Moller, N. (1999). Effects of a physiological GH pulse on interstitial glycerol in abdominal and femoral adipose tissue. American Journal of Physiology, E277, 848-854
겨울에 살찌는 이유
Hibernating animals (those that sleep during the winter) tend to store fat before they hibernate. One of the ways they accomplish this is via an increase in the activity of enzymes (such as lipoprotein lipase, known also as LPL) that promote the storage of fat. For example, cortisol levels reach a low point in the summer (Walker, B.R.,1997). Not only is cortisol associated with the storage of abdominal fat, it's also been linked to all kinds of health problems, including diabetes, heart disease and depression. Cortisol may also weaken your immune system, leaving you more susceptible to colds and flu. LPL levels in humans also rise and fall in tandem with the seasons (Donahoo. 2000). LPL activity in both muscle and fat increased during the winter, and dropped during the summer.
There's also evidence to show that you'll find it harder to control your appetite in the winter rather than the summer. When serotonin drops below a certain level, your brain "thinks" that your body is starving and "tells" you to start eating. There's direct link between obesity (due to overeating) and decreased brain serotonin levels (Walker. 1997).
Donahoo, W.T., Jensen, D.R., Shepard, T.Y., & Eckel, R.H. (2000). Seasonal variation in lipoprotein lipase and plasma lipids in physically active, normal weight humans. Journal of Clinical Endocrinology and Metabolism, 85, 3065-3068
Walker, B.R., Best, R., Noon, J.P., Watt, G.C., & Webb, D.J. (1997). Seasonal variation in glucocorticoid activity in healthy men. Journal of Clinical Endocrinology and Metabolism, 82, 4015-4019
Walker, B.R., Best, R., Noon, J.P., Watt, G.C., & Webb, D.J. (1997). Seasonal variation in glucocorticoid activity in healthy men. Journal of Clinical Endocrinology and Metabolism, 82, 4015-4019
People are saying in the web that the biggest effect cold has on metabolism is it reduces the incentive to get off the couch and exercise.
Effects of cold on metabolism. Available URL from:http://www.bikeforums.net/archive/index.php/t-74382
Previous studies suggested that Americans gain an average of 0.4 to 1.8 pounds each year during their adult lives. It was unknown, however, if people gained weight at a steady rate throughout the year, or just at certain times, such as during the winter holiday season. A recent study(Yanovski 2000) found that even in those who only gain a pound or two, those pounds add up over the years and most people in this group never lose their accumulated holiday pounds.
Overweight and obese volunteers were more likely to gain five pounds than were those who were not overweight, which suggests that the holiday season may present special risks for those who are already overweight. That weight was not lost over the remainder of the year. Americans probably gain about a pound during the winter holiday season-but this extra weight accumulates through the years and may be a major contributor to obesity later in life.
Yanovski JA, Yanovski SZ, Sovik KN, Nguyen TT, O'Neil PM, Sebring NG. A prospective study of holiday weight gain.N Engl J Med. 2000 Mar 23;342(12):861-7.
Here are some guidelines for you to follow:
1. Control calories
2. Increase variety of foods
3. Enjoy food
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시원하게 사는 것이 좋다
Body temperature reflects metabolic rate (the amount of food burned per day per unit of body weight). The lower the metabolic rate the greater the life span, and the higher the metabolic rate the shorter the life span.
Reduction of core body temperature has been proposed to contribute to the increased life span and the antiaging effects conferred by calorie restriction (CR) (Conti B, 2006).
Conti B, et al. Transgenic mice with a reduced core body temperature have an increased life span. Science. 2006 Nov 3;314(5800):825-8.
찬물 샤워가 좋다
The practice of taking cold showers in the morning is extraordinarily revitalizing and has been used therapeutically all over the world for thousands of years.
"Cold Water Massage Therapy is the one of the healthiest and inexpensive of therapies. Simply massage the body with almond oil before taking a shower. Shower in cold water until your body temperature rises and no longer feels cold, but toasty and warm. Make sure the bathroom is heated. Never get out of a cold shower into a cold room. hot showers are not good as they tend to depress the various physiological systems of the body. Please note: Cold showers should not be taken during a women's time of menstruation. Cold showers brings blood to the capillaries, therefore increasing circulation throughout the body. Strengthens the parasympathetic and sympathetic nervous systems. Contracts the muscles to eliminate toxins and poisonous wastes. Strengthens the mucous membranes, which help resist hay fever, allergies, colds, coughs.
Earth Clinic. Cold Shower Therapy. Available URL from:http://www.earthclinic.com/Remedies/showers.html
When the cold water hits the surface of your skin (which has four layers) all the blood from way deep inside your body rushes to the surface in self-defense, vastly improving your circulation on the spot. This is called Hydrotherapy. It strengthens your entire nervous system. But first, before you get wet, massage your body all over with a little oil. Oil is more easily absorbed by the skin when it is mixed with water–and you won’t be greasy afterwards. Almond oil is highly recommended since the almond contains so many minerals, and it nourishes the body through the pores of the skin. Constantly massaging your body until the water no longer feels cold. Be sure not to miss the area under your arms, which is where the parasympathetic and sympathetic nervous systems meet. You can even stand on one foot and massage the top of it with the other foot. Women, be sure to massage your breasts."
Shakti Parwha Kaur Khalsa. Ishnaan Therapy (Cold Shower). In:MrSikhNet. Available URL from:http://www.mrsikhnet.com/index.php/2005/12/13/ishnaan-therapy-cold-shower/
찬물 샤워는 환경에 좋다
Men use twelve gallons of water and women use fifteen gallons of water per hot shower. It takes a lot of coal and uranium to get that water hot. The hotter your shower, the more they pollute, and you let it happen. Power plants pump thousands of pollutants into the air each year. Laws have proven ineffective. The polluters have bribed Congress and State Legislatures into submission. The only real response left is the personal one.
We should start taking cold showers. You have done your part, not only will you have not used any hot water, you will have used less water. This might also reduce the need for coffee, decreasing caffeine addictions.
Jeff Langan / Lula's Journal. Take Showers, Save the Planet. In: The observer online; viewpoint. Available URL from:http://www.nd.edu/~observer/09031999/Viewpoint/0.html
Edward Rondthaler, 100-year-old, has finished his morning shower with a long blast of cold water, which he thinks plays at least a small role in keeping him going.
Jason White, 100-year-old: Try cold showers for long life (CNN news; Wednesday, November 16, 2005). Available URL from:http://www.cnn.com/2005/HEALTH/11/15/living.well/index.html
체온 낮추는 법
Dietary restriction, however, does not always produce a lower metabolic rate (and lower body temperature).
Mann as having said that if the normal human body temperature of 37°C (98.6°F) - which allows a life span of around 100 years - could be dropped to 35°C (95°F), human life span could be extended to 150 years, while a drop to 33°C (91.4°F) would allow us to live to 180 years (31°C/88°F = 270 years!). Walford believes that the evolutionary advantages of a higher body temperature have faded since hunting and gathering of food has become less of a feature of life for most of us, and that lower core temperatures would be an advantage for modern humans.
A pleasantly warm environment, however, reduces metabolic demands and food intake (at least this is true in terms of what is required for heat generation, and is supported by animal studies).
Calorie restriction is the best way of lowering core temperature. 명상 말고 냉수욕은 없을까?
Leon Chaitow. Body Temperature and Life Extension. Available URL from:http://www.healthy.net/scr/article.asp?ID=1223
사람이 견딜 수 있는 고온
Given ample water to drink, humans can tolerate extremely high temperatures. A british scientist remained for 45 minutes in a room heated to 125 degree celcius 200 year ago. Sweating rates may exceed 3 liters of water per hour. Few people cal survive more than a day or two in a desert without water (Hickman .1988;p170)