In addition to catching up on sleep after staying up late, you can also choose to "drink a cup of tea"

After staying up late, many people think of "sleep more" as the remedy. In fact, in addition to making up for sleep, you can also choose to "drink a cup of tea."

Recently, a research team from the School of Food Science at Southwest University in my country published an article in the international journal in the field of food technology, "International Top Journal in the Field of Food Technology", analyzing how drinking tea can help alleviate circadian rhythm disorders.

Explain how tea can alleviate the harm caused by staying up late, and teach you how to drink tea and "catch up on sleep" correctly.

Drinking tea can help repair the damage caused by staying up late

Circadian rhythm disorders affect the body's metabolism and inflammatory response through multi-organ crosstalk, leading to fatty liver, diabetes, chronic gastroenteritis and other diseases. However, scientists still know very little about the interaction mechanism between organs, and have not yet found effective drugs to prevent and alleviate circadian rhythm disorders.

The research team analyzed the threats of circadian rhythm disorders to the health of individuals and their offspring from the perspective of the "gut-liver-brain" axis, and summarized the potential effectiveness of tea in alleviating circadian rhythm disorders.

Previous studies have found that the active substances in tea, such as tea polyphenols, tea polysaccharides and flavonoids, show advantages in balancing sugar and lipid metabolism, anti-inflammation, anti-oxidation, improving the body's immunity, and improving intestinal flora and its metabolites.

Researchers believe that tea may have the potential to prevent and alleviate circadian rhythm disorders, with an important function being to reduce oxidative stress and inflammation.

The researchers speculate that tea may intervene in bile acid metabolism, tryptophan metabolism, and G protein-coupled receptors, thereby reducing metabolic disorders and inflammation caused by circadian rhythm disruption, among which there may be potential targets.

The researchers believe that it is time to further explore the potential mechanisms and targets of tea in alleviating circadian rhythm disorders to clarify the preventive and alleviating effects of tea, which will bring valuable research to the development of this field. They suggest that when you have to stay up late, it is best to make a cup of tea.

Three things to watch for healthy tea drinking

Drinking tea not only helps relieve circadian rhythm disorders, but also protects cardiovascular health, reduces diabetes, prevents dementia, protects teeth, and reduces the risk of various cancers.

Not everyone knows how to drink tea to better play its health benefits. When drinking tea, you should pay attention to the following three aspects.

Drink tea according to your constitution

The general principle is that people with a hot constitution should drink more cool tea, while people with a cold constitution should drink more warm tea.

The "Classification and Determination of Traditional Chinese Medicine Constitution" standard released by my country in 2009 divides human constitution into nine types, namely: balanced constitution, qi deficiency constitution, yang deficiency constitution, yin deficiency constitution, blood stasis constitution, phlegm-damp constitution, damp-heat constitution, qi stagnation constitution, and special constitution.

Yang deficiency: drink more black tea, dark tea, and heavily fermented oolong tea, and less green tea, yellow tea, and kuding tea.

People with yin deficiency or damp-heat constitution should drink more green tea, yellow tea, white tea, kuding tea, and lightly fermented oolong tea, and be cautious about drinking black tea, dark tea, and heavily fermented oolong tea.

People with qi stagnation should drink more white tea, scented tea, and low-caffeine tea that are rich in amino acids;

People with special constitutions need to drink low-caffeine tea or light tea.

People of other body types can drink various teas in moderation.

The physical constitution of a person is a dynamic process. Bad living habits such as smoking, drinking, and staying up late can lead to the diversification of physical constitution. You don't have to be rigid when drinking tea. No matter what kind of tea, it's okay to drink it occasionally and taste it.

Drink tea while watching the time

"Shi" has two main meanings: the tea drinking season and the tea drinking time.

Tea Season

In spring, it is suitable to drink more jasmine tea, rose tea, peony tea and other aromatic teas to soothe the liver and regulate qi.

In summer, you can drink more white tea, yellow tea, Kuding tea, lightly fermented oolong tea, raw Pu'er tea, etc. to remove dampness and avoid the heat;

In autumn, you should drink more oolong tea or a mixture of black and green tea, or a mixture of green tea and scented tea to relieve dryness and restlessness.

In winter, you can drink more black tea, ripe Pu'er, and heavily fermented oolong tea to warm your spleen and stomach.

Tea Time

Don’t drink tea before meals, because drinking tea on an empty stomach will dilute stomach acid, inhibit gastric juice secretion, and hinder digestion;

Don’t drink strong tea before going to bed to prevent affecting your sleep;

After eating too much meat, you can drink more strong tea to promote rapid digestion of fat.

Drinking tea while watching “Wen”

To brew high-quality green tea, it is generally appropriate to use water at 80℃~90℃ (boil the water and then cool it). The tea brewed in this way will be bright green, fresh and refreshing, with less damage to vitamin C.

Ordinary green tea, scented tea, oolong tea, black tea and dark tea can be brewed with 100°C boiling water. Low water temperature will lead to poor permeability, less effective ingredients in the tea will be extracted, and the tea flavor will be weak.

It should be noted that the appropriate temperature for drinking tea is also important for health. The World Health Organization has warned that drinking hot drinks above 65°C has a risk of cancer.

4 things you can do to remedy the situation after staying up late

In addition to drinking tea, the following things can also help you quickly repair your body after staying up late.

Correct sleep

If you don't stay up late for a long time, it is not recommended to sleep in the morning. You can take a nap or a power nap in the morning or at noon to make up for the sleep.

If you stayed up late the night before, or even did not sleep most of the time, it is recommended that you make up for it with enough sleep the next morning, but do not make up for it after lunch to avoid affecting your sleep at night.

Light diet

After staying up late, you should increase your intake of high-quality protein, such as eggs, fish, lean meat, soy products, etc.; appropriately supplement foods rich in vitamin A and vitamin B, such as carrots, lean meat, liver, etc., to relieve visual fatigue. You should also eat more fruits and vegetables to increase your fiber intake and avoid constipation.

Increase your water intake

If you drink coffee or other beverages to stay awake, you should drink more water the next day to replenish the body's lost water and maintain the body's electrolyte balance. In addition, drinking more water will also speed up metabolism and help excrete metabolic waste.

Avoid overuse of eyes

Staying up late can cause dry eyes, blurred vision, etc. You can use some eye drops to relieve visual fatigue, such as artificial tears, or apply hot compresses to the eyes to improve blood circulation in the eyes and relax the muscles around the eyes.

In addition, if you know you need to stay up late that day, you can sleep a little longer in advance and eat some whole grains, soy products, lean meat and other foods rich in vitamin B for dinner to help fight fatigue.

If you stay up late, get up and move around every half an hour, walk around, stretch or stand on tiptoe, which can avoid long-term sitting injuries and keep your mind clear. If conditions permit, taking a nap can also reduce fatigue.

If you are hungry, you can eat some fruits, vegetables, nuts and other foods. It is best not to eat high-calorie, high-sugar processed snacks.

When people lack sleep, their reaction speed slows down significantly, and their ability to operate and judge also decreases. Try not to drive. If you must drive, take a nap before going out.