일흔 번째 운동(수면과 적응면역)

<p><a href="https://www.youtube.com/watch?v=tg64fA8AfJQ&list=RDtg64fA8AfJQ&start_radio=1" target="_top" class="ke-link">Koji Tamaki 玉置浩二 Friend</a></p><div class="figure-video" data-ke-type="video" data-video-url="https://www.youtube.com/watch?v=tg64fA8AfJQ&list=RDtg64fA8AfJQ" data-video-host="youtube" data-video-play-service="daum_cafe" data-video-width="868" data-video-height="488" data-ke-style="alignLeft" data-video-thumbnail="https://scrap.kakaocdn.net/dn/b8FObA/dJMb82MDUIz/FBbCEQhq9BjaP7S4U4mNj0/img.jpg?width=1280&height=720&face=0_0_1280_720,https://scrap.kakaocdn.net/dn/eb4fRK/dJMb8YpWcLe/CvaLxIUDHGHzqVlr84EyKK/img.jpg?width=1280&height=720&face=0_0_1280_720" data-ke-mobile-mobilestyle="widthContent" data-video-origin-width="868" data-video-origin-height="488"><iframe src="https://www.youtube.com/embed/tg64fA8AfJQ" width="868" height="488" frameborder="0" scrolling="no" allowfullscreen=""></iframe><div class="figcaption"></div></div><p> </p><p style="text-align: start;">걷기 18분<br>양말공 던지기 13회</p><p style="text-align: start;">간단한 체조 </p><p style="text-align: start;">실내자전거 2대(높은 거 부하 없음 100번/ 낮은 거 부하 약함 50번)<br>셀프 탁구 양손 가볍게 100번씩</p><p style="text-align: start;">양말공 들고 의자에서 앉았다 일어나면서 오버헤드 프레스 10회 생략<br>노인 악력기 양손 50회씩<br>족욕및 지압으로 마무리.</p><p style="text-align: start;">난 근력운동 4종 30회씩 천천히 쉬지 않고 하고 스트레칭으로 정리.</p><p style="text-align: start;"> </p><p style="text-align: start;"> </p><p style="text-align: start;">사과와 골드키위 갉음, 한우안심, 검은콩밥, 근대된장찌개, 찐토마토, 단호박, 고구마, 브로콜리, 비트, 쑥갓, 케일(루테인), 올리브오일, 요쿠르트, 딸기, 블루베리, 천혜향 등등</p><p style="text-align: start;"> </p><div class="figure-img" data-ke-type="image" data-ke-style="alignLeft" data-ke-mobilestyle="widthOrigin"><img src="https://t1.daumcdn.net/cafeattach/Uzlo/9f3b39384cad438d1c46fc50f0885d8f337da0ec" class="txc-image" data-img-src="https://t1.daumcdn.net/cafeattach/Uzlo/9f3b39384cad438d1c46fc50f0885d8f337da0ec" data-origin-width="1407" data-origin-height="1776"></div><p> </p><p>수면에 문제가 생기면 노르에피네프린/에피네프린 방출에 의한 선천면역의 이상 뿐만 아니라 <br>부신에서 방출된 글루코코르티코이드(스트레스 호르몬)이 혈액속에 증가하면 백혈구의  글루코코르티코이드 수용체와 결합하여, <br>IFNA, IFNB 같은 항 바이러스 유전자 발현이 강하게 억제되면서  <br>바이러스를 공격하는 Th1 이 약화되는 반면<br>강화된 Th2가  IL10를 내보내 면역반응을 조절하면서 결국 감염증에 걸리기 쉽고 백신도 잘 안듣게 됨</p><p> </p><p> </p><p> </p><p>출처</p><p><a href="https://www.annualreviews.org/content/journals/10.1146/annurev-psych-010213-115205" target="_top" class="ke-link">Why Sleep Is Important for Health: A Psychoneuroimmunology Perspective | Annual Reviews</a></p><div class="figure-open" contenteditable="false" data-ke-type="opengraph" data-ke-align="alignCenter" data-og-type="website" data-og-title="Why Sleep Is Important for Health: A Psychoneuroimmunology Perspective" data-og-description="Sleep has a critical role in promoting health. Research over the past decade has documented that sleep disturbance has a powerful influence on the risk of infectious disease, the occurrence and progression of several major medical illnesses including cardi" data-og-host="www.annualreviews.org" data-og-source-url="https://www.annualreviews.org/content/journals/10.1146/annurev-psych-010213-115205" data-og-url="https://www.annualreviews.org/content/journals/10.1146/annurev-psych-010213-115205" data-og-image="https://scrap.kakaocdn.net/dn/f1Mk3/dJMb8869DBz/TWlAqonD3nCcrtkymdC7yK/img.png?width=1200&height=630&face=0_0_1200_630,https://scrap.kakaocdn.net/dn/cyFdvY/dJMb86nYosI/nOv5f0h3ZkwNoTkSU7u0gk/img.png?width=1200&height=630&face=0_0_1200_630,https://scrap.kakaocdn.net/dn/ckKY1r/dJMb89yepoP/tkqhbJzu8q5ugKZpZd3x5k/img.jpg?width=344&height=344&face=0_0_344_344"><a href="https://www.annualreviews.org/content/journals/10.1146/annurev-psych-010213-115205" target="_blank" data-source-url="https://www.annualreviews.org/content/journals/10.1146/annurev-psych-010213-115205"><div class="og-image"><img class="thumb_img" src="https://scrap.kakaocdn.net/dn/f1Mk3/dJMb8869DBz/TWlAqonD3nCcrtkymdC7yK/img.png?width=1200&height=630&face=0_0_1200_630,https://scrap.kakaocdn.net/dn/cyFdvY/dJMb86nYosI/nOv5f0h3ZkwNoTkSU7u0gk/img.png?width=1200&height=630&face=0_0_1200_630,https://scrap.kakaocdn.net/dn/ckKY1r/dJMb89yepoP/tkqhbJzu8q5ugKZpZd3x5k/img.jpg?width=344&height=344&face=0_0_344_344" alt="" xxxxonerror="this.src="//img1.kakaocdn.net/thumb/C200x200/?fname=https%3A%2F%2Ft1.daumcdn.net%2Fcafe_image%2Fcafe_meta_image_190529.png""></div><div class="og-text"><p class="og-title">Why Sleep Is Important for Health: A Psychoneuroimmunology Perspective</p><p class="og-desc">Sleep has a critical role in promoting health. Research over the past decade has documented that sleep disturbance has a powerful influence on the risk of infectious disease, the occurrence and progression of several major medical illnesses including cardi</p><p class="og-host">www.annualreviews.org</p></div></a></div><p> </p>