長時間坐着對身體的10種傷害(2)

Slows Your Metabolism

7.減緩新陳代謝

If you're sedentary and you're eating more than you burn, you can put on weight. But staying seated all the time can wreak additional havoc on all the processes that make up your metabolism.

如果一直坐着不動，進食的脂肪比燃燒的還要多，就會增胖。久坐還會影響人體正常的新陳代謝。

It doesn't take much time sitting around to slow down the process by which your body converts food into energy and regulates multiple biological processes. In the time it takes to watch just one episode of "Game of Thrones" (about an hour of sitting), your body slows down its production of the fat-burning enzyme lipase by 90 percent. When your metabolism slows down, if you don't also slow down your caloric intake and up your exercise you're going to gain weight. But you also lose, too -- your body loses the good cholesterol, HDL, that keeps the bad LDL cholesterol in check, putting you on a path toward cardiovascular disease. You'll also lose efficiency in how well your body is able to effectively manage insulin, steering you toward diabetes.

只坐一會兒，你的身體將食物轉化爲熱量、調節體內多個生物進程的速度就會減緩。看一集《權力的遊戲》（大約1個小時），身體產生的脂肪酶就會減少90%。當新陳代謝減緩的時候，如果不降低卡路里的攝入量或者增加運動量的話，就會增加體重！與此同時，還會損失有益的膽固醇和高密度脂蛋白，誘發心腦血管疾病。體內調節胰島素的能力也會弱化，從而提高糖尿病的發病率。

rused Muscles, Underused Insulin

6.肌肉退化，胰島素過盛

You may be inactive, but your pancreas didn't get the memo. The muscle inactivity that comes along with sitting disease has been associated with a decrease in your body's sensitivity to the insulin your pancreas makes, and that puts you at an increased risk of developing chronic diseases including metabolic syndrome (conditions associated with pre-diabetes) and type 2 diabetes (by about 7 percent). Researchers are finding that women may be more at risk for this side effect of sitting than men.

你也許不愛運動，但是你的胰腺並不會意識到。久坐症會影響肌肉活躍度，使身體對於胰腺分泌的胰島素的敏感程度下降，並增加感染慢性疾病的風險，包括代謝症候羣（與糖尿病前期症狀有關）以及2型糖尿病（大約7%）。研究人員還發現久坐對於女性的副作用大於男性。

Too much insulin in addition to higher levels of C-reactive protein and other chronic inflammation markers circulating in your sedentary body are also linked to certain cancers, such as breast and colon cancer (about a 10 percent risk increase). It's theorized that when the body becomes less sensitive to insulin, levels build up in the body; the excess insulin in your body stimulates cell growth. It's also possible hours of sitting decreases production of antioxidants, which are the body's natural way of protecting itself against free radicals, known cell damagers (and cancer causers).

在你習慣於久坐不動的身體裏，除了C反應蛋白水平過高和其他慢性炎症反覆發作，胰島素過多也易患癌症，例如乳腺癌和結腸癌（增加大約10%的風險）。理論上來說，當身體對於胰島素的敏感度降低，體內血糖水平會升高；體內多餘的胰島素會刺激細胞生長。久坐也會降低抗氧化劑的分泌。抗氧化劑是機體祛除自由基對人體損害（及癌症）的自然保護劑。

Clogs Your Heart

5.心肌梗塞

Researchers have reported couch potatoes who spend more than four hours a day sitting passively in front of a screen have roughly a 125 percent greater risk of developing symptoms of cardiovascular disease, such as angina (shortness of breath) or experiencing a heart attack than their peers who only spend about two hours doing so.

研究表明，相比於一天只花兩個小時坐在電視機前的同齡人，那些花四個小時以上的電視迷們將患心血管疾病的風險提升至125%，例如心絞痛（氣促）、心臟病發作。

Sitting is clogging your heart. Excessive sitting changes the way your body handles fats (known as lipids) in your blood, and the outcome isn't good. It puts the brakes on HDL production; HDL is known as the good cholesterol because it cleans up the bad cholesterol, LDL, which builds up on the walls of your arteries. Researchers have associated all that sitting you're doing with lower amounts of HDL circulating in your body, and that means lipids and triglycerides are allowed to build up -- and that fat in your blood puts you at a greater risk of developing cardiovascular disease.

坐着可致心肌梗塞。久坐會改變身體處理血液內脂肪（也稱脂質）的方式，其結果總歸是不好的。這樣會抑制身體產生高密度膽固醇；高密度膽固醇是一種有益膽固醇，幫助人體清除低密度膽固醇（低密度膽固醇可使脂肪在動脈血管壁沉積）。研究人員認爲久坐可降低身體內部循環的高密度膽固醇量，並增加脂類和甘油三酸酯量，從而增加患心血管疾病的風險。

Circulation in Your Lower Extremities

4.下肢血液循環不良

When you sit for more than an hour at a time, you increase your risk of developing peripheral edema -- that's swelling caused when fluid builds up in the tissues in your lower extremities (legs, ankles, and feet). The lack of circulation also ups your odds of developing or worsening varicose veins, suffering from thrombophlebitis, or suffering a blood clot, specifically deep vein thrombosis.

坐着超過一個小時，將增加患外周性水腫的機率——當體液在下肢（即，雙腿、腳踝和雙足）組織中淤積，就會引起水腫。血液循環不良會增加靜脈曲張惡化的機率，另外，也易引發血栓性靜脈炎或血栓——尤其是增加深靜脈血栓的患病機率。

Poor blood flow doesn't just affect your lower extremities; it also can cause damage to other organs in your body as well as cause you to feel dizzy, numb or as though you're in a mental fog.

血流不暢不僅會影響到下肢健康，對身體其他器官也會造成傷害。不僅如此，你還會因此感到眩暈，身體失去知覺，彷彿處於一種精神恍惚狀態。

審校：哎呀 校對：落花生 編輯：Freya然