Thursday, 17 June 2021

Why human touch is so hard to replace?

For many people, these past few months in lockdown might be the longest they have ever gone without physical contact with a friend. In our new Hidden Value series, we explore the effect "skin hunger" is having on our wellbeing.

“I can't do any sort of work without touching someone. It is part of my profession,” says Joy Adenuga, a London-based makeup artist. Since the end of March, when the UK went into lockdown, beauty professionals like her have had to stop working, and as yet there is no plan for them to return to work.

“I love being able to chit-chat with my clients. And being close to them is so important. I am right in front of their face, touching their face, chatting. I took a drastic hit mentally when the work stopped,” she says. “Psychologically the first two weeks I was mentally down.”

Adenuga says that the loss of income is not the sole reason for feeling down. She is used to the seasonality of her work; most of her clients are brides and weddings peak at various times of the year. There are times in quiet seasons when Adenuga will have less paid work, so instead she will pay for models whose photographs she uses in her portfolio as part of marketing on Instagram.

“I miss it so much,” says Adenuga. “My husband is like, ‘Hell no, don’t come here with that brush’.”

Beauty is not the only industry which has been restricted by social distancing rules. Professionals from personal trainers to tailors have found it difficult to work under the guidelines. Some have been able to continue to work using video calls. “One of the first things I did when I realised the world is going virtual; I did virtual consultation,” says Adenuga. “Since I cannot come to you to do your makeup I am going to teach you how to do it yourself. This went on for two months, but it is not the same, I am sorry. I want to reach out through the phone – through the computer screen.”

I am blessed to be able to touch and be a part of the family – Mary Greenwell

Adenuga is describing “skin hunger”: a longing to touch or be touched in a social way. She is like so many others who have realised that life became a lot less intimate in lockdown. Makeup artist Mary Greenwell recently posted a video of herself working with a friend with whom she is in a closed “bubble”. “I am blessed to be able to touch and be a part of the family,” she wrote. “This was the first person I have touched since lockdown.”

Adenuga says she cannot do her job without being close to her clients (Credit: MCM London)

Adenuga says she cannot do her job without being close to her clients (Credit: MCM London)

Cue an outpouring from her followers. “Isn’t it funny that human touch – I don’t mean in a romantic or family love sense – but just that human touch we experience on an everyday basis is so important,” wrote one.

“I agree,” replied another. “So many elderly folk crave human touch and their one only human touch ever is their hair stylist. It’s an important part of being human, isn’t it? I think of older people who live alone and have no one.”

Why is it that we crave to be close to others? And why is human touch so hard to replace?

Kory Floyd, a communication professor at the University of Arizona, is an expert on affection deprivation. Skin hunger, or “touch deprivation”, is one aspect of this, though Floyd has also researched how the elderly or isolated are deprived in other ways, like not having someone to talk to.

We feel skin hunger when we notice a discrepancy between the amount of touch we want and the amount that we receive

The current situation is unique in that those people who previously felt isolated still feel alone while people who probably never felt isolated before are being deprived of affection in one specific way – touch. While social contact can be maintained on the phone or via video calls, we cannot, or should not, be close to one another. And the effects are noticeable.

Floyd says that we feel skin hunger when we notice a discrepancy between the amount of touch we want and the amount that we receive. It means that the signals are very similar to regular hunger – we only notice it when we’re not getting enough of what we want.

Hairdressers in Moscow reopened in mid-June despite cases in Russia being among the highest globally (Credit: Getty Images)

Hairdressers in Moscow reopened in mid-June despite cases in Russia being among the highest globally (Credit: Getty Images)

“People are missing touch often without realising it,” says Floyd. “They feel a general sense of ill ease. In part because they haven’t had a hug in three weeks, they’ve not touched grandkids or been around their parents or spouse.”

Clearly, some people have greater needs than others. The amount of touch we desire is personal, though Floyd says there are very few people who will need absolutely none at all.

Floyd says there is a normal distribution of desire to be touched across the population, meaning most people are somewhere between needing a lot or needing a little. “Some people are touch aversive or avoidant so minimal amounts are preferable,” he says. “Some people need a great deal of touch to feel like they are thriving.”

But people who are more likely to feel lonely are more likely to say they are deprived of touch or affection in general. “And the people who are loneliest are young adults, from population studies,” he says. “The second loneliest are the elderly. Those are the two populations who are missing the tactile interaction the most.”

The people who are most put out by lockdown are those who are used to being around their peers on a daily basis

Traditionally we might think of the elderly as the most lonely group, but “often their circumstances have not changed significantly”, says Floyd. “They might have changed somewhat, they might not see grandchildren – they might be looking at their family members through a glass window. By and large there is a good proportion whose circumstances have not changed substantially.” The people who are most put out by lockdown are those who are used to being around their peers on a daily basis.

A woman hugs her 82-year-old father through a "hug curtain", in Sao Paulo, Brazil, one of the worst affected regions in the world (Credit: EPA)

A woman hugs her 82-year-old father through a "hug curtain", in Sao Paulo, Brazil, one of the worst affected regions in the world (Credit: EPA)

Substitutes for human touch come in various forms from techie, internet-enabled prosthetics, called telehaptics, to human-sized, warming pillows. These are imperfect substitutes. In the case of telehaptics, where the touch might be controlled by a loved one remotely, the feelings might be good, but they are not equal to real human touch from that person.

Before the spread of the virus, people who were feeling under touched might choose to go to “cuddle parties”, where strangers can agree to touch each other affectionately in a controlled environment. Again, the solution is imperfect. While this touch may be real, Floyd questions the authenticity of it.

“As long as you are not reacting negatively to touch, it is not invasive or threatening, then some is better than none at all, and touch from a loved one is better still,” he says. “It is better to be touched by a cuddle professional or massage therapist – that is better than nothing at all. When touch is coupled with a positive emotional connection with other people, that magnifies the benefit for our wellness.”

To this end, even exchanging touch with a pet can be hugely beneficial. Unlike with cuddle parties, the affection of a pet has some genuineness – they are getting something out of it too, rather than it being a transaction between two strangers. Animal shelters around the world have reported spikes in adoption rates during lockdown, and data suggests, at least in the US, that shelters are running out of animals to put up for adoption.

Some public health officials in the US have called people to no longer shake hands when businesses return to work. It has caused a lot of speculation about whether we will ever go back to normal.

Might this be the end of touching at work? (Credit: Getty Images)

Might this be the end of touching at work? (Credit: Getty Images)

For Adenuga, getting back to normal is likely to involve wearing gloves and a face shield when she can finally see clients again. She is puzzled how she can work properly in gloves, when so much of her work requires physically touching her clients’ skin, but thinks she might find a way around it.

The bigger concern for her is how to form those important bonds with her clients while covering her face. “I am working with someone who is inviting me to be a part of her special day – one of the best days of her life. The morning of her wedding she is happy, we have a little chit-chat. A mask is going to kill the mood.”

“Most times the brides are excited but I get ones that are nervous and I use a calming effect, calming her nerves, saying the right things, not allowing her to get nervous. I am not sure how that is going to work with a mask. It literally just occurred to me now.”

Are close interactions going to be a thing of the past? “My speculation is that we will very quickly return to normal, whether we should or not is another question,” says Floyd. “But we have been in pandemics before. Those ways of interacting have not gone by the wayside.”

“They are so normal, comforting, it is so important to our wellbeing that I think that there will be a period of caution where we think twice, but my speculation is that we will get beyond that and get back to normal pretty quickly.”

For now, Adenuga is restricted to posting throwback photos on Instagram and reliving her work in memory. “I long to work again,” she says. “One day.”

--

Hidden Value

We tend to think that there are rational, permanent reasons that we desire certain things more than others. But from the Aztecs, who were baffled that Spanish conquistadors prized gold over feathers, to the modern-day, where negative oil prices recently flummoxed global markets, history tells us that this is not always the case. This series takes a look at the hidden factors that drive the value we place on things – and how what we prize might change in the future.

Source:
By William Park | 7th July 2020 | HIDDEN VALUE | PSYCHOLOGY [BBC Future]

Saturday, 12 June 2021

骨湯的6大健康益處+使用方法

我的個人理念是,食物是特大程度促進健康的上佳選擇。 一些特簡單和具悠久歷史的食物,有可能對我們的健康產生特大的影響。 我發現正宗、傳統的 骨湯,正是這樣的一款食材。

雞骨湯是一種營養豐富的湯料,被認為是古時候的超級食品,整體上可支持健康的免疫功能、消化、呼吸健康,以及關節舒適度等。 

它天然地富含養分和有益的化合物,包括 膠原 (由19種 氨基酸組成的一種蛋白質)、明膠、微量礦物質如 鈣、 磷和 鎂,以及硫化合物。 此外,它還提供 硫酸軟骨素 和 葡萄糖胺。這兩種化合物通常以補充品形式服用,以幫助維持關節舒適感。

骨湯是什麼,為什麼它今天仍然流行?

骨湯 是由動物的不同部位烹製的湯,包括骨頭、皮膚、骨髓和結締組織。

世界各地的人利用傳統方法製備骨湯已經有數千年歷史,特近它更成為一種時髦的「有益食品」,尤其是對於遵循原始人飲食法或低碳水化合物飲食(如生酮飲食)的人士而言。 

你可能覺得人們僅在某些時間或季節裡喝飲清湯或高湯,但我們現在知道,無論你的年齡或健康狀況如何,骨湯實際上在任何時間和季節,對你身體幾乎每個部分都能帶來益處。 

骨湯對不同年齡、不同生活方式和各行各業的人皆有裨益。 它是少數幾個天然 膠原特豐富的來源之一。椎骨動物中的骨骼、皮膚、軟骨、韌帶、肌腱和骨髓中均含有這種蛋白質。 

當骨湯沸騰數小時後,來自動物部位的膠原和明膠會滲入湯中,讓你食用後易於吸收。這可能有助於你的身體合成自己的膠原蛋白。

你往下閱讀將會進一步了解,隨著年齡增長,食用膠原蛋白會變得越來越重要,因為你早在二十幾歲或三十歲出頭的時候,身體自然產生的膠原就會開始減少。 由於膠原蛋白形成健康的結締組織,因此通過骨湯增加膠原蛋白和其他化合物的攝入量,可以幫助促進關節健康,同時還可以支持腸道、韌帶、皮膚和頭髮的健康。


骨湯對健康的益處

‌‌‌‌1. 豐富的氨基酸來源

 骨湯含有數十種不同的營養素,包括19種不同的 氨基酸 (通常被稱為「蛋白質的構建基塊」)。 儘管肉和魚等蛋白質來源包含了所有氨基酸,但它們的含量並不如骨湯豐富。 


骨湯富含 膠原 蛋白,它由各種氨基酸組成,如 甘氨酸、 精氨酸, 脯氨酸和 谷氨酰胺 。這些氨基酸很難從其他通常食用的食物中大量攝取。 這就是為什麼骨湯有這麼多令人難以置信的膠原蛋白益處的部分原因。

骨湯中富含的氨基酸具有多種作用,尤其是在整體上支持健康的新陳代謝、腸道健康、關節健康和維持肌肉質量方面。


‌‌‌‌2. 提供必需的礦物質和其他化合物

因為骨湯由充滿養分的動物部位製成,所以含有許多重要的礦物質,包括 鈣、 磷和 鎂。 它們有助於支撐整體骨骼結構和堅固的骨骼。

在骨湯中還可找到硫塊和其他許多促進健康的化合物,例如 硫酸軟骨素、 葡萄糖胺和 MSM,有可能支持包括關節在內的結締組織的健康。


‌‌‌‌3. 支持健康的免疫功能(通過腸道支持)

你的大部分免疫系統實際上位於腸道內。 因此,合理推斷是喝富含 膠原/明膠和氨基酸 脯氨酸、 谷氨酰胺和 精氨酸 的骨湯,可以幫助支持健康的免疫系統,尤其是配合富含抗氧劑的飲食。 


‌‌‌‌4. 有助促進腸道健康

骨湯含有的化合物(尤其是膠原蛋白肽和明膠)可能有助於維持腸道健康,因為它們會在維持結腸和整個胃腸道組織的完整性方面發揮作用。

除了支持腸道健康外,骨湯中的化合物,包括 氨基酸 和 葡萄糖胺 ,亦可以支持健康的腸道功能。


‌‌‌‌5. 提供膠原和明膠以支持關節

在正常的老化過程中,體內的 膠原 會自然減少,影響我們的關節、結締組織,骨骼等,導致柔韌性降低和偶發的關節不適。 


膠原和明膠是骨湯中兩種珍貴成分,因為它們為你的身體提供氨基酸,可用於支持結締組織的完整性,以及關節整體的健康、舒適和活動性。


‌‌‌‌6. 有助支持健康的皮膚和頭髮

膠原蛋白有助於在皮膚內形成彈性蛋白和其他化合物,從而有助於維持皮膚紋理和色澤。 此外,骨湯提供的氨基酸可幫助支撐健康的頭髮和指甲。


‌‌‌‌如何使用骨湯

如今,有很多不同種類的骨湯(例如雞、牛和魚)可供選擇,包括自製的骨湯(可以在肉店和農貿市場選購)、罐裝湯和 骨湯粉。

請記住,真正的骨湯充滿 膠原 和養分,與罐裝、盒裝湯或用於調味湯和肉的濃縮湯塊不同。

骨湯的使用方式,取決於你所購買或製作的確切類型。 你可以在以下一些鹹味食譜中使用雞、牛或魚等液態骨湯:

  • 經典雞湯
  • 牛肉湯或燉湯
  • 蔬菜湯
  • 扁豆湯
  • 骨髓湯

其他任何你喜歡的湯

如果你較屬意使用添加了調味料的 骨湯蛋白質粉,例如巧克力或香草骨湯粉,請嘗試在以下一些甜食食譜中使用:

  • 例如,以漿果和杏仁奶製成的冰沙和奶昔
  • 薄煎餅
  • 燕麥
  • 鬆餅和健康麵包

你可以選擇自己在家中製作骨湯。如果不想花費時間或精力,則可以選擇捷徑,使用在商店購買的版本或骨湯粉。 說到方便,骨湯蛋白質粉是特快捷的選擇之一。它們以易於混合的粉末,提供真正液體骨湯的所有優點,兼且加添了額外的蛋白質。


‌‌‌‌如何在家中製作自己的骨湯

製作骨湯的主要材料包括骨頭、脂肪、蔬菜和水,極好加上蘋果醋等酸液。這種酸液有助於從骨頭中釋放養分。 有些人會選擇添加肉類。 如果你要製作牛肉湯或羊肉湯,則應先將剩餘的任何肉類或器官肉炒成褐色,然後再放入湯鍋中。

要自製牛肉骨湯,請前往本地的農貿市場、肉店或在線零售商,選購草飼牛骨。 極好訪尋牧場餵飼、不含細菌抑制劑和荷爾蒙的動物產品,這樣就可以避免食進任何你不想攝取的化合物。

對於雞骨湯,只需使用已經煮熟的雞肉和雞骨即可。 儘管蔬菜並非骨湯所必需,但有理由相信,動物產品和蔬菜/草本(如大蒜、洋蔥、芹菜、胡蘿蔔、香菜等)的結合可以產生放大效應,從而進一步提高骨湯的營養成分。


以下是製作自製骨湯的基本方法:

  1. 將骨頭放入大湯鍋或慢燉鍋中,用水覆蓋。
  2. 烹煮之前,在水中加兩湯匙 蘋果醋 。 這有助於從骨骼中提取重要的營養物質。
  3. 在高湯鍋或慢燉鍋中加進過濾水。 預留足夠的空間讓水煮沸。
  4. 慢慢加熱。 把水燒開,然後減少火力,烹燉至少六個小時。 去除出現的「泡沫」。
  5. 繼續慢火烹煮。 雞骨可以煮24小時。 牛骨可以煮48小時。 為了充分提取骨骼內和骨骼周圍的營養,需要用慢火緩慢烹煮。
  6. 你還可以添加蔬菜,例如洋蔥、大蒜、胡蘿蔔和芹菜,以增加營養價值。
  7. 在慢燉鍋中緩慢烹煮後,肉湯會冷卻,頂部的脂肪會硬化。 該脂肪層會保護下面的湯。 僅在你要喝湯時才把脂肪層丟棄。

‌‌‌‌每天應要喝多少骨湯? 

大多數專家建議每天喝一至兩次,每次八盎司的 骨湯。 這可能包括你在湯、冰沙或烘焙食品等食譜中攝取的骨湯蛋白,或者僅是作為飲品所喝的湯。

如果你決定分開兩次飲用,請嘗試在早上喝一次,另一次一在晚餐或者兩餐之間飲用。

Source:
營養護理  
2020 年 10 月 14 日 iHerb
Josh Axe醫生(DC、DNM、CNS)是Ancient Nutrition的聯合創辦人及DrAxe.com的創辦人,著作包括暢銷書《生酮飲食》、《膠原蛋白飲食》以及即將出版的《古療法》 ;他也是podcast The Dr. Axe Show的主持人