์ด ์„ธ์…˜์— ๋Œ€ํ•œ ๊ธฐ๋ณธ ์„ค์ •์ด ์—…๋ฐ์ดํŠธ๋˜์—ˆ์Šต๋‹ˆ๋‹ค. ๊ณ ๊ฐ๋‹˜์˜ ๊ณ„์ • ์„ค์ •์„ ์˜๊ตฌ์ ์œผ๋กœ ๋ณ€๊ฒฝํ•˜๋ ค๋ฉด ๋‚ด ๊ณ„์ •์œผ๋กœ ์ด๋™ํ•˜์„ธ์š”.
์›ํ•˜๋Š” ์ˆ˜๋ น ๊ตญ๊ฐ€ ๋˜๋Š” ์‚ฌ์šฉ ์–ธ์–ด๋ฅผ ๋‚ด ๊ณ„์ •์—์„œ ์–ธ์ œ๋“ ์ง€ ์—…๋ฐ์ดํŠธํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.
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์—ฌ๋“œ๋ฆ„์ด ์ƒ๊ธฐ๋Š” ์‚ฌ๋žŒ์€ ์ „์ฒด ์ธ๊ตฌ์˜ ์•ฝ 9.4%์— ๋‹ฌํ•ฉ๋‹ˆ๋‹ค.1 ์—ฌ๋“œ๋ฆ„์€ ์ผ๋ฐ˜์ ์œผ๋กœ ์‚ฌ์ถ˜๊ธฐ์— ๊ธฐ๋ฆ„์ƒ˜์ด ํ™œ์„ฑํ™”๋˜๋ฉด์„œ ์ƒ๊ธฐ๊ธฐ ์‹œ์ž‘ํ•˜์ง€๋งŒ ์„ฑ์ธ๊ธฐ๋ฅผ ํฌํ•จํ•˜์—ฌ ๋‚˜์ด์— ์ƒ๊ด€์—†์ด ๋ฐœ์ƒํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์ผ๋ฐ˜์ ์œผ๋กœ ์—ฌ๋“œ๋ฆ„์€ ์–ผ๊ตด, ๊ฐ€์Šด, ํŒ” ๋“ฑ ํ”ผ์ง€์ƒ˜ ๋˜๋Š” ๊ธฐ๋ฆ„์ƒ˜์ด ๋งŽ์ด ๋ถ„ํฌํ•œ ๋ถ€์œ„์— ์ƒ๊น๋‹ˆ๋‹ค. ์œ ์ „, ํ™˜๊ฒฝ, ์—ผ์ฆ, ๊ณผ๋„ํ•œ ์˜ค์ผ ์ƒ์„ฑ, ํ˜ธ๋ฅด๋ชฌ ๋ถˆ๊ท ํ˜•, ๋ฐ•ํ…Œ๋ฆฌ์•„, ๊ณผ๋„ํ•œ ๊ฐ์งˆ๋กœ ์ธํ•œ ๋ชจ๋‚ญ ๋ง‰ํž˜์„ ํฌํ•จํ•˜์—ฌ ๋งŽ์€ ์š”์†Œ๊ฐ€ ์—ฌ๋“œ๋ฆ„์˜ ์›์ธ์ด ๋ฉ๋‹ˆ๋‹ค. ์—ฌ๋“œ๋ฆ„์€ ๋น„์—ผ์ฆ์„ฑ์ธ ๋ธ”๋ž™ํ—ค๋“œ๋‚˜ ํ™”์ดํŠธํ—ค๋“œ์˜ ํ˜•ํƒœ๋กœ ์ƒ๊ธธ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์—ผ์ฆ์„ฑ ์—ฌ๋“œ๋ฆ„์ธ ๋†ํฌ๋‚˜ ๊ตฌ์ง„, ๊ฒฐ์ ˆ, ๋‚ญ์ข… ๋“ฑ์˜ ํ˜•ํƒœ๋กœ ์ƒ๊ธธ ์ˆ˜๋„ ์žˆ์Šต๋‹ˆ๋‹ค. ๋‚ญ์ข…์„ฑ ์—ฌ๋“œ๋ฆ„์€ ํ”ผ๋ถ€์— ๋ฐœ์ƒํ•œ ์—ฌ๋“œ๋ฆ„ ์ƒํƒœ๊ฐ€ ์•…ํ™”๋˜์–ด ๋‚ญ์ข…๊ณผ ๊ฒฐ์ ˆ์ด ์ปค์ง„ ๊ฒƒ์„ ๋งํ•ฉ๋‹ˆ๋‹ค. ์ด๋Ÿฌํ•œ ์œ ํ˜•์˜ ์—ฌ๋“œ๋ฆ„์€ ํ”ผ์ง€์™€ ๊ฐ์งˆ์ด ๋ชจ๊ณต์ด๋‚˜ ๋ชจ๋‚ญ์— ์Œ“์—ฌ ๋ฐœ์ƒํ•˜๋ฉฐ ๋‹ค๋ฅธ ์—ฌ๋“œ๋ฆ„๋ณด๋‹ค ์•„ํ”Œ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

โ€Œโ€Œโ€Œโ€Œ์‹๋‹จ์ด ํ”ผ๋ถ€์— ๋ฏธ์น˜๋Š” ์˜ํ–ฅ

 โ€œ๋ชธ์€ ๋‚ด๊ฐ€ ๋จน๋Š” ์Œ์‹์œผ๋กœ ์ด๋ฃจ์–ด์ง„๋‹คโ€๋ผ๋Š” ๋ง์€ ์—ฌ๋“œ๋ฆ„๊ณผ ํ”ผ๋ถ€ ๊ฑด๊ฐ•์— ๊ด€๋ จํ•œ ์˜ค๋ž˜๋œ ๊ฒฉ์–ธ์ž…๋‹ˆ๋‹ค. ์Œ์‹์€ ํ”ผ๋ถ€ ๊ฑด๊ฐ•์— ์˜ํ–ฅ์„ ๋ฏธ์น  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์ผ๋ถ€ ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ์‹๋‹จ์€ ์—ฌ๋“œ๋ฆ„์˜ ๋ฐœ์ƒ๊ณผ ์˜ˆ๋ฐฉ์— ์ผ์ •ํ•œ ์—ญํ• ์„ ํ•˜๋Š” ๊ฒƒ์œผ๋กœ ๋‚˜ํƒ€๋‚ฌ์Šต๋‹ˆ๋‹ค. ๊ณผ์ผ, ์ฑ„์†Œ, ์ €ํ˜ˆ๋‹น ์‹ํ’ˆ์ด ํ’๋ถ€ํ•˜๊ฒŒ ํฌํ•จ๋œ ์‹๋‹จ์„ ์œ ์ง€ํ•˜๋ฉด ํ”ผ๋ถ€๋ฅผ ๊นจ๋—ํ•˜๊ฒŒ ํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.2 ํ˜ˆ๋‹น์ง€์ˆ˜๊ฐ€ ๋†’์€ ์Œ์‹์„ ์„ญ์ทจํ•˜๋ฉด ํ˜ˆ๋‹น์ด ๊ธ‰์ƒ์Šนํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ํ˜ˆ๋‹น์˜ ์ด๋Ÿฌํ•œ ๋ณ€๋™์€ ํ”ผ์ง€ ์ƒ์„ฑ์„ ์ด‰์ง„ํ•˜๊ณ  ์—ผ์ฆ์„ ์œ ๋ฐœํ•˜์—ฌ ์—ฌ๋“œ๋ฆ„์„ ์ƒ์„ฑํ•˜๋Š” ํ˜ธ๋ฅด๋ชฌ์— ์˜ํ–ฅ์„ ์ค„ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.3 ๊ฐ€๊ณต๋˜์ง€ ์•Š์€ ์™„์ „ ์‹ํ’ˆ๊ณผ ๋ณด์ถฉ์ œ๋ฅผ ์‹ ๊ฒฝ์จ ์„ญ์ทจํ•˜๋ฉด ์—ฌ๋“œ๋ฆ„์„ ์–ต์ œํ•˜์—ฌ ์–ผ๊ตด ํ”ผ๋ถ€๋ฅผ ๊นจ๋—ํ•˜๊ฒŒ ํ•˜๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

โ€Œโ€Œโ€Œโ€Œ์—ฌ๋“œ๋ฆ„ ๊ฐœ์„ ์„ ์œ„ํ•œ 6๊ฐ€์ง€ ๋ณด์ถฉ์ œ

ํ”„๋กœ๋ฐ”์ด์˜คํ‹ฑ์Šค(Probiotics)

์žฅ๋‚ด ๋ฏธ์ƒ๋ฌผ๊ตฐ๋„ ํ”ผ๋ถ€ ๊ฑด๊ฐ•์— ๋„์›€์„ ์ค„ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ํ”„๋กœ๋ฐ”์ด์˜คํ‹ฑ์Šค๋Š” ์œ„์žฅ๊ด€์— ์‚ฌ๋Š” ๊ฑด๊ฐ•์— ์ข‹์€ ์œ ์ตํ•œ ๋ฐ•ํ…Œ๋ฆฌ์•„๋ฅผ ๋„์™€ ๋ฉด์—ญ๊ณ„ ๊ฑด๊ฐ•์„ ์ง€์›ํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.4 ์—ฌ๋Ÿฌ ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ํ”„๋กœ๋ฐ”์ด์˜คํ‹ฑ์Šค๋Š” ์—ฌ๋“œ๋ฆ„ ์น˜๋ฃŒ์— ์œ ์šฉํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ํ•œ ์—ฐ๊ตฌ์—์„œ ์—ฌ๋“œ๋ฆ„์ด ์ƒ๊ธฐ๋Š” ์‚ฌ๋žŒ์€ ๋ฝํ† ๋ฐ”์‹ค๋Ÿฌ์Šค(Lactobacillus)์™€ ๋น„ํ”ผ๋„๋ฐ•ํ…Œ๋ฆฌ์›€(Bifidobacterium) ์ˆ˜์น˜๊ฐ€ ๋‚ฎ์€ ๊ฒƒ์œผ๋กœ ๋‚˜ํƒ€๋‚ฌ์Šต๋‹ˆ๋‹ค.5 ์ •์ƒ ํ”ผ๋ถ€๋Š” ์•ฝ๊ฐ„์˜ ์‚ฐ์„ฑ์„ ๋ ์–ด ๋ณ‘์›์„ฑ ๋ฐ•ํ…Œ๋ฆฌ์•„๊ฐ€ ํ˜•์„ฑ๋˜๋Š” ๊ฒƒ์„ ๋ฐฉ์ง€ํ•ฉ๋‹ˆ๋‹ค. ๋˜ํ•œ ํ”„๋กœ๋ฐ”์ด์˜คํ‹ฑ์Šค๋Š” ํ”ผ๋ถ€์˜ pH ์ˆ˜์น˜๋ฅผ ์ •์ƒ์œผ๋กœ ํšŒ๋ณต์‹œํ‚ค๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.6

๋น„ํƒ€๋ฏผA

๋น„ํƒ€๋ฏผA๋Š” ์ง€์šฉ์„ฑ ๋น„ํƒ€๋ฏผ์œผ๋กœ ํŠน์ • ์Œ์‹์— ์ž์—ฐ์ ์œผ๋กœ ํ•จ์œ ๋˜์–ด ์žˆ์Šต๋‹ˆ๋‹ค. ๊ฐ€์žฅ ํ™œ์šฉ์„ฑ์ด ๋†’์€ ํ˜•ํƒœ์˜ ๋น„ํƒ€๋ฏผA๋Š” ๋™๋ฌผ๊ณผ ์ƒ์„ ์— ๋งŽ์ด ๋“ค์–ด ์žˆ์Šต๋‹ˆ๋‹ค. ์†Œ๊ฐ„์€ ํ™œ์„ฑํ™”๋œ ํ˜•ํƒœ์˜ ๋น„ํƒ€๋ฏผA๋ฅผ ๊ฐ€์žฅ ๋งŽ์ด ํ•จ์œ ํ•˜๋Š” ์‹ํ’ˆ์ž…๋‹ˆ๋‹ค. ๋Œ€๊ตฌ ๊ฐ„ ์˜ค์ผ์—๋„ ๋น„ํƒ€๋ฏผA๊ฐ€ ๋งŽ์ด ๋“ค์–ด ์žˆ์Šต๋‹ˆ๋‹ค. ์‹๋ฌผ์„ฑ ์‹ํ’ˆ์€ ์ฒด๋‚ด์—์„œ ๋น„ํƒ€๋ฏผA๋กœ ๋ณ€ํ™˜๋˜๋Š” ์นด๋กœํ‹ฐ๋…ธ์ด๋“œ(Carotenoid)๋ฅผ ํ•จ์œ ํ•ฉ๋‹ˆ๋‹ค.. ์นด๋กœํ‹ฐ๋…ธ์ด๋“œ๋Š” ๋‹น๊ทผ, ๋…ธ๋ž€์ƒ‰ ๋ฐ ๋นจ๊ฐ„์ƒ‰ ํ”ผ๋ง, ์ฐธ๋งˆ, ๊ณ ๊ตฌ๋งˆ ๋“ฑ์˜ ๊ณผ์ผ๊ณผ ์ฑ„์†Œ์—์„œ ๋…ธ๋ž€์ƒ‰์ด๋‚˜ ๋นจ๊ฐ„์ƒ‰, ์ฃผํ™ฉ์ƒ‰์„ ๋ฐœํ˜„ํ•˜๋Š” ์ƒ‰์†Œ์ž…๋‹ˆ๋‹ค. ์—ฌ๋Ÿฌ ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ๊ณ ์šฉ๋Ÿ‰์˜ ๋น„ํƒ€๋ฏผA๋ฅผ ๋ณด์ถฉํ•˜๋ฉด ์—ฌ๋“œ๋ฆ„ ์น˜๋ฃŒ์— ํšจ๊ณผ์ ์ผ ์ˆ˜ ์žˆ๋Š” ๊ฒƒ์œผ๋กœ ๋‚˜ํƒ€๋‚ฌ์Šต๋‹ˆ๋‹ค.

๋น„ํƒ€๋ฏผE

๋น„ํƒ€๋ฏผE๋Š” ์ง€์šฉ์„ฑ ๋น„ํƒ€๋ฏผ์ž…๋‹ˆ๋‹ค. ๋น„ํƒ€๋ฏผE๋Š” ๊ฒฌ๊ณผ๋ฅ˜์™€ ์”จ์•—๋ฅ˜ ํ‘ธ๋ฅธ์žŽ์ฑ„์†Œ ๋“ฑ์˜ ์‹ํ’ˆ์— ๋“ค์–ด ์žˆ์Šต๋‹ˆ๋‹ค.. ๋‹ค์–‘ํ•œ ์œ ํ˜•์˜ ๋น„ํƒ€๋ฏผE ์ค‘์—์„œ ์•ŒํŒŒ ํ† ์ฝ”ํŽ˜๋กค(Alpha-tocopherol)์ด ๊ฐ€์žฅ ๋งŽ์ด ์—ฐ๊ตฌ๋ฉ๋‹ˆ๋‹ค. ๋น„ํƒ€๋ฏผE๋Š” ํ•ญ์—ผ ํšจ๋Šฅ๋„ ๊ฐ€์ง„ ๊ฒƒ์œผ๋กœ ์ถ”์ •๋˜๋Š” ํ•ญ์‚ฐํ™” ์˜์–‘์†Œ์ž…๋‹ˆ๋‹ค. ํ•œ ์—ฐ๊ตฌ์—์„œ๋Š” ์—ฌ๋“œ๋ฆ„์ด ์ƒ๊ธฐ๋Š” ์‚ฌ๋žŒ์€ ๋น„ํƒ€๋ฏผA์™€ ๋น„ํƒ€๋ฏผE ์ˆ˜์น˜๊ฐ€ ๋ชจ๋‘ ๋‚ฎ์„ ์ˆ˜ ์žˆ๋Š” ๊ฒƒ์œผ๋กœ ๋‚˜ํƒ€๋‚ฌ์Šต๋‹ˆ๋‹ค.7 ์—ฌ๋Ÿฌ ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ๋น„ํƒ€๋ฏผE๋Š” ๋น„ํƒ€๋ฏผA์˜ ํšจ๋Šฅ์„ ๊ฐ•ํ™”ํ•˜๊ณ  ๋ถ€์ž‘์šฉ ๊ฐ€๋Šฅ์„ฑ์„ ์ค„์ด๋Š” ๋™์‹œ์— ์—ฌ๋“œ๋ฆ„๊ณผ ๊ธฐํƒ€ ํ”ผ๋ถ€ ๋ฌธ์ œ๋ฅผ ๊ฐœ์„ ํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.8

์•„์—ฐ

์•„์—ฐ์€ DNA ๋ฐœํ˜„, ๋ฉด์—ญ ๊ธฐ๋Šฅ, ์‹ ์ง„๋Œ€์‚ฌ ๋“ฑ 100๊ฐ€์ง€๊ฐ€ ๋„˜๋Š” ์ฒด๋‚ด ๊ณผ์ •์— ๊ด€์—ฌํ•˜๋Š” ํ•„์ˆ˜ ๋ฏธ๋Ÿ‰์›์†Œ์ž…๋‹ˆ๋‹ค. ์•„์—ฐ์€ ์ƒ์ฒ˜ ํšŒ๋ณต๊ณผ ํ”ผ๋ถ€ ๊ฑด๊ฐ•์— ํฐ ์—ญํ• ์„ ํ•ฉ๋‹ˆ๋‹ค. ์•„์—ฐ์€ ์œก๋ฅ˜, ์กฐ๊ฐœ๋ฅ˜ ์”จ์•—๋ฅ˜, ์ฝฉ๋ฅ˜์— ๋งŽ์ด ๋“ค์–ด ์žˆ์Šต๋‹ˆ๋‹ค. ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ์—ฌ๋“œ๋ฆ„์ด ์ƒ๊ธฐ๋Š” ์‚ฌ๋žŒ์€ ์•„์—ฐ ์ˆ˜์น˜๊ฐ€ ๋‚ฎ์„ ์ˆ˜ ์žˆ๋Š” ๊ฒƒ์œผ๋กœ ๋‚˜ํƒ€๋‚ฌ์Šต๋‹ˆ๋‹ค. ์ตœ๊ทผ ์—ฐ๊ตฌ์—์„œ๋Š” ์•„์—ฐ์„ ๊ฒฝ๊ตฌ ํˆฌ์—ฌํ•˜๊ฑฐ๋‚˜ ํ”ผ๋ถ€์— ๋ฐ”๋ฅผ ๊ฒฝ์šฐ ์—ผ์ฆ์„ ๊ฐœ์„ ํ•˜๊ณ  ํ”ผ์ง€ ์ƒ์„ฑ์„ ์ค„์ด๋Š” ๋“ฑ ๊ธ์ •์  ํšจ๊ณผ๋ฅผ ์–ป์„ ์ˆ˜ ์žˆ๋Š” ๊ฒƒ์œผ๋กœ ๋ฐํ˜€์กŒ์Šต๋‹ˆ๋‹ค.9

ํ”ผ์‰ฌ ์˜ค์ผ

์˜ค๋ฉ”๊ฐ€6 ๋ฐ ์˜ค๋ฉ”๊ฐ€3๋Š” ํ•„์ˆ˜ ์ง€๋ฐฉ์‚ฐ์ž…๋‹ˆ๋‹ค. ์˜ค๋ฉ”๊ฐ€6์™€ ์˜ค๋ฉ”๊ฐ€3 ์‚ฌ์ด์˜ ๊ฑด๊ฐ•ํ•œ ๋น„์œจ์„ ์œ ์ง€ํ•˜๋Š” ๊ฒƒ์ด ์—ผ์ฆ ๊ฒฝ๋กœ๋ฅผ ์กฐ์ ˆํ•˜๋Š” ๋ฐ ์ค‘์š”ํ•ฉ๋‹ˆ๋‹ค. ์ค‘์š”ํ•œ 2๊ฐ€์ง€ ์œ ํ˜•์˜ ์˜ค๋ฉ”๊ฐ€3์—๋Š” ์—์ด์ฝ”์‚ฌํŽœํƒ€์—”์‚ฐ(Eicosapentaenoic acid: EPA)๊ณผ ๋„์ฝ”์‚ฌํ—ฅ์‚ฌ์—”์‚ฐ(Docosahexaenoic acid: DHA)์ด ์žˆ์Šต๋‹ˆ๋‹ค. ์—ฌ๋Ÿฌ ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ์˜ค๋ฉ”๊ฐ€3๋ฅผ ๋ณด์ถฉํ•˜๋ฉด ์—ผ์ฆ์„ ์ค„์ด๊ณ  ์—ฌ๋“œ๋ฆ„ ๋ณ‘๋ณ€์„ ๊ฐœ์„ ํ•˜๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.10

๋น„ํƒ€๋ฏผB6

ํ”ผ๋ฆฌ๋…์‹ (Pyridoxine)์ด๋ผ๊ณ ๋„ ๋ถˆ๋ฆฌ๋Š” ๋น„ํƒ€๋ฏผB6๋Š” ์ˆ˜์šฉ์„ฑ ๋น„ํƒ€๋ฏผ์ž…๋‹ˆ๋‹ค. ๋น„ํƒ€๋ฏผB6๋Š” ๋ฉด์—ญ ๋ฐ ๋‡Œ ๊ฑด๊ฐ•, ํ˜ธ๋ชจ์‹œ์Šคํ…Œ์ธ(Homocysteine) ์ฒ˜๋ฆฌ, ๋‹จ๋ฐฑ์งˆ, ํƒ„์ˆ˜ํ™”๋ฌผ, ์ง€๋ฐฉ์˜ ๋ถ„ํ•ด๋ฅผ ๋น„๋กฏํ•˜์—ฌ ๋งŽ์€ ์ฒด๋‚ด ๊ณผ์ •์— ๊ด€์—ฌํ•˜๋Š” ๋ณด์กฐ์ธ์ž์ž…๋‹ˆ๋‹ค. ๋น„ํƒ€๋ฏผB6๋Š” ํ”ผ๋ถ€ ๊ฑด๊ฐ•์— ์ค‘์š”ํ•ฉ๋‹ˆ๋‹ค. ๋˜ํ•œ ์›”๊ฒฝ ์ „ ์ฆํ›„๊ตฐ(PMS)๊ณผ ๊ด€๋ จ๋œ ์ผ๋ฐ˜์ ์ธ ์ฆ์ƒ์„ ๊ฐœ์„ ํ•˜๋Š” ๋ฐ ์œ ์šฉ ํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ๋น„ํƒ€๋ฏผB6๋Š” ์ƒ๋ฆฌ ์ „์— ์ƒ๊ธฐ๋Š” ์—ฌ๋“œ๋ฆ„์„ ์ค„์ด๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.11

โ€Œโ€Œโ€Œโ€Œ์ŠคํŠธ๋ ˆ์Šค ๊ด€๋ฆฌ

์„ฑ์ธ ์—ฌ๋“œ๋ฆ„์ด ์ฆ๊ฐ€ํ•˜๋Š” ์ด์œ ๋Š” ์ŠคํŠธ๋ ˆ์Šค ๋•Œ๋ฌธ์ผ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์ŠคํŠธ๋ ˆ์Šค๋Š” ์‹ ์žฅ ์œ„์— ์œ„์น˜ํ•œ ์ž‘์€ ๋ถ„๋น„์„ ์ธ ๋ถ€์‹ ์— ์˜ํ•ด ์กฐ์ ˆ๋ฉ๋‹ˆ๋‹ค. ๋ถ€์‹ ์€ ํˆฌ์Ÿ-๋„ํ”ผ ๋ฐ˜์‘์— ๊ด€์—ฌํ•˜๋Š” ํ˜ธ๋ฅด๋ชฌ์ธ ์ฝ”๋ฅดํ‹ฐ์†”(Cortisol)์„ ๋ถ„๋น„ํ•ฉ๋‹ˆ๋‹ค ๋งŒ์„ฑ ์ŠคํŠธ๋ ˆ์Šค๋Š” ์ฝ”๋ฅดํ‹ฐ์†” ์ˆ˜์น˜๋ฅผ ๊ธ‰์ƒ์Šน์‹œํ‚ด์œผ๋กœ์จ ๊ฐ„์ ‘์ ์œผ๋กœ ํ˜ธ๋ฅด๋ชฌ ๋ณ€๋™์„ ์œ ๋ฐœํ•˜์—ฌ ์—ฌ๋“œ๋ฆ„ ์ƒ์„ฑ์„ ์ด‰์ง„ํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ์ฝ”๋ฅดํ‹ฐ์†”์€ ํ”ผ์ง€ ์ƒ์„ฑ์„ ์ฆ๊ฐ€์‹œ์ผœ ์—ฌ๋“œ๋ฆ„์„ ์•…ํ™”์‹œํ‚ฌ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.12 

๋˜ํ•œ ๊ฐ•์žฅ ํ—ˆ๋ธŒ๋Š” ์ŠคํŠธ๋ ˆ์Šค ๋ฐ˜์‘ ์กฐ์ ˆ๊ณผ ์ฝ”ํ‹ฐ์†” ๊ด€๋ฆฌ์— ์œ ์šฉํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. 2014๋…„์˜ ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ์•„์œ ๋ฅด๋ฒ ๋‹ค ํ—ˆ๋ธŒ์ธ ์•„์Šˆ์™€๊ฐ„๋‹ค(Ashwagandha)๋Š” ์ „๋ฐ˜์ ์ธ ์ŠคํŠธ๋ ˆ์Šค๋ฅผ ์ค„์ด๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.13 ๋‹ค์–‘ํ•œ ๊ฐ•์žฅ ํ—ˆ๋ธŒ์— ๋Œ€ํ•œ ์—ฌ๋Ÿฌ ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ์‹œ๋ฒ ๋ฆฌ์•„ ์ธ์‚ผํ™€๋ฆฌ ๋ฐ”์งˆ(Holy basil)ํ™๊ฒฝ์ฒœ(๋กœ๋””์˜ฌ๋ผ, Rhodiola)์‰ฌ์‚ฐ๋“œ๋ผ(Schisandra) ๋“ฑ๋„ ์ฝ”ํ‹ฐ์†” ๋ฐ ์ŠคํŠธ๋ ˆ์Šค ๋ฐ˜์‘์„ ๊ด€๋ฆฌํ•˜๋Š” ๋ฐ ํšจ๊ณผ์ ์ผ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.14

โ€Œโ€Œโ€Œโ€Œ๊ฑด๊ฐ•ํ•œ ์Šคํ‚จ์ผ€์–ด ๋ฃจํ‹ด

๊ฑด๊ฐ•ํ•œ ์Šคํ‚จ์ผ€์–ด ๋ฃจํ‹ด์„ ์œ ์ง€ํ•˜๋ฉด ์—ฌ๋“œ๋ฆ„ ์น˜๋ฃŒ์™€ ์˜ˆ๋ฐฉ์— ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์—ฌ๋Ÿฌ ์ข…๋ฅ˜์˜ ๋ฐ”๋ฅด๋Š” ์•ฝ์šฉ ํ™”์žฅํ’ˆ ํ™”ํ•ฉ๋ฌผ์ด ์—ฌ๋“œ๋ฆ„์„ ๊ฐœ์„ ํ•˜๋Š” ํšจ๋Šฅ์— ๋Œ€ํ•œ ์—ฐ๊ตฌ๊ฐ€ ์ˆ˜ํ–‰๋˜๊ณ  ์žˆ์Šต๋‹ˆ๋‹ค.

๋ ˆํ‹ฐ๋†€(Retinol)

๋ ˆํ‹ฐ๋†€์€ ๋น„ํƒ€๋ฏผA์˜ ์ƒ๋ฌผํ•™์  ํ™œ์„ฑ ํ˜•ํƒœ๋กœ ์—ฌ๋“œ๋ฆ„๊ณผ ์ž”์ฃผ๋ฆ„, ์ฃผ๋ฆ„์‚ด๊ณผ ๊ฐ™์€ ํ”ผ๋ถ€ ๋ฌธ์ œ๋ฅผ ๊ฐœ์„ ํ•˜๊ธฐ ์œ„ํ•ด ํ”ผ๋ถ€์— ๋ฐ”๋ฅผ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ๋ ˆํ‹ฐ๋†€์€ ์„ธํฌ ์ฆ์‹์„ ์ด‰์ง„ํ•˜์—ฌ ์–ด๋ ค ๋ณด์ด๋Š” ํ”ผ๋ถ€๋ฅผ ๊ฐ€๊พธ๊ณ  ์—ฌ๋“œ๋ฆ„๊ณผ ๊ทธ๋กœ ์ธํ•œ ํ‰ํ„ฐ๋ฅผ ๊ฐœ์„ ํ•˜๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.15 ์ผ๋ฐ˜์ ์œผ๋กœ ๋ ˆํ‹ฐ๋†€์€ ๋‹ค๋ฅธ ์ œํ’ˆ๊ณผ ๊ฒฐํ•ฉํ•˜์—ฌ ์ข…ํ•ฉ์ ์ธ ์—ฌ๋“œ๋ฆ„ ์น˜๋ฃŒ๋ฒ•์— ์‚ฌ์šฉํ•ฉ๋‹ˆ๋‹ค.

์‚ด๋ฆฌ์‹ค์‚ฐ(Salicylic acid)

์‚ด๋ฆฌ์‹ค์‚ฐ์€ ํด๋ Œ์ €, ํ† ๋„ˆ, ๋กœ์…˜ ๋“ฑ ๋ฐ”๋ฅด๋Š” ์ œํ’ˆ์— ํฌํ•จ๋˜๋Š” ๊ฒฝ์šฐ๊ฐ€ ๋งŽ์Šต๋‹ˆ๋‹ค. ์‚ด๋ฆฌ์‹ค์‚ฐ์€ ๋ฒ„๋“œ๋‚˜๋ฌด ๊ป์งˆ์—์„œ ์ถ”์ถœ๋˜๋Š” ๋ฒ ํƒ€ ํ•˜์ด๋“œ๋ก์‹œ์‚ฐ(Beta-hydroxy acid)์˜ ํ•œ ์œ ํ˜•์ž…๋‹ˆ๋‹ค. ์ด ์„ฑ๋ถ„์€ ํ”ผ๋ถ€ ํ‘œ๋ฉด์—์„œ ์—ฌ๋ถ„์˜ ๊ธฐ๋ฆ„๊ณผ ์ฐŒ๊บผ๊ธฐ๋ฅผ ๋…น์ด๋ฉด์„œ ๊ฐ์งˆ์„ ์ œ๊ฑฐํ•˜๊ณ  ๋ชจ๊ณต ํฌ๊ธฐ๋ฅผ ์ค„์ผ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ํ•œ ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด 12์ฃผ ๋™์•ˆ ์‚ด๋ฆฌ์‹ค์‚ฐ์„ ๋ฐ”๋ฅด๋ฉด ์—ผ์ฆ์„ฑ ์—ฌ๋“œ๋ฆ„์ด ์ค„์–ด๋“ค์—ˆ์Šต๋‹ˆ๋‹ค.15

๊ธ€๋ฆฌ์ฝœ์‚ฐ(Glycolic acid)

๊ธ€๋ฆฌ์ฝœ์‚ฐ์€ ์‚ฌํƒ•์ˆ˜์ˆ˜์—์„œ ์ถ”์ถœํ•˜๋Š” ์•ŒํŒŒ ํ•˜์ด๋“œ๋ก์‹œ์‚ฐ(Alpha hydroxy acid: AHA)์˜ ํ•œ ์œ ํ˜•์ž…๋‹ˆ๋‹ค. ๊ธ€๋ฆฌ์ฝœ์‚ฐ์€ ์Šคํ‚จ์ผ€์–ด ์—…๊ณ„์—์„œ ๊ฐ€์žฅ ๋งŽ์ด ์‚ฌ์šฉ๋˜๊ณ  ์ž˜ ์•Œ๋ ค์ง„ ์„ฑ๋ถ„์ž…๋‹ˆ๋‹ค. ๊ธ€๋ฆฌ์ฝœ์‚ฐ์€ ์ž…์ž๊ฐ€ ์ž‘๊ธฐ ๋•Œ๋ฌธ์— ๋‹ค๋ฅธ AHA๋ณด๋‹ค ๋” ํšจ๊ณผ์ ์œผ๋กœ ๊ฐ์งˆ์„ ์ œ๊ฑฐํ•˜๊ณ  ๊ณผ๊ฐํ™”๋ฅผ ์ค„์ผ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.15 ๋˜ํ•œ ๋ชจ๊ณต์„ ์ฒญ์†Œํ•˜๊ณ  ์—ฌ๋“œ๋ฆ„์„ ์ œ๊ฑฐํ•˜๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

ํ™ฉ 

ํ™ฉ์€ ์ฃผ๋กœ ํ† ์–‘์— ์กด์žฌํ•˜๋Š” ๋น„๊ธˆ์†์„ฑ ์›์†Œ์ž…๋‹ˆ๋‹ค. ํ™ฉ์€ ๋น„์ฒ˜๋ฐฉ์•ฝ์— ํ•จ์œ ๋˜๋Š” ๊ฒฝ์šฐ๊ฐ€ ๋งŽ์Šต๋‹ˆ๋‹ค. ์ด ์„ฑ๋ถ„์€ ๊ฑด์กฐ ํšจ๊ณผ๊ฐ€ ์žˆ๊ธฐ ๋•Œ๋ฌธ์— ํ”ผ๋ถ€ ํ‘œ๋ฉด์˜ ๊ณผ๋„ํ•œ ๊ธฐ๋ฆ„์„ ํก์ˆ˜ํ•˜๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์ผ๋ถ€ ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ํ™ฉ์€ ํ•ญ๋ฐ•ํ…Œ๋ฆฌ์•„ ํšจ๋Šฅ๋„ ์žˆ์–ด ์—ฌ๋“œ๋ฆ„ ์น˜๋ฃŒ์— ํšจ๊ณผ์ ์ผ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.16 ๋งŽ์€ ๊ฒฝ์šฐ ํ™ฉ์€ ์‚ด๋ฆฌ์‹ค์‚ฐ ๋“ฑ ๋‹ค๋ฅธ ํ™œ์„ฑ ์„ฑ๋ถ„๊ณผ ๊ฒฐํ•ฉํ•˜์—ฌ ์‚ฌ์šฉํ•ฉ๋‹ˆ๋‹ค.

๋‚˜์ด์•„์‹ ์•„๋งˆ์ด๋“œ(Niacinamide)

๋‚˜์ด์•„์‹ ์•„๋งˆ์ด๋“œ๋Š” ์ˆ˜์šฉ์„ฑ ๋น„ํƒ€๋ฏผ์ธ ๋น„ํƒ€๋ฏผB3์˜ ํ•œ ํ˜•ํƒœ์ž…๋‹ˆ๋‹ค. ๋‚˜์ด์•„์‹ ์•„๋งˆ์ด๋“œ๋Š” ํ•ญ์—ผ ํšจ๊ณผ๋ฅผ ์ง€๋‹ˆ๋ฉฐ ๊ฒฝํ‘œํ”ผ์˜ ์ˆ˜๋ถ„ ์†์‹ค์„ ๋ฐฉ์ง€ํ•˜๋Š” ๊ฒƒ์œผ๋กœ ์•Œ๋ ค์ ธ ์žˆ์Šต๋‹ˆ๋‹ค. ์—ฌ๋Ÿฌ ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ๋ฐ”๋ฅด๋Š” ๋‚˜์ด์•„์‹ ์•„๋งˆ์ด๋“œ ์ œ์ œ๋Š” ์—ฌ๋“œ๋ฆ„ ์น˜๋ฃŒ์ œ๋งŒํผ ์—ฌ๋“œ๋ฆ„์„ ์ค„์ด๋Š” ๋ฐ ํšจ๊ณผ์ ์ผ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.17 ๋‚˜์ด์•„์‹ ์•„๋งˆ์ด๋“œ ๋Š” ๋‹ค๋ฅธ ์—ฌ๋“œ๋ฆ„ ์น˜๋ฃŒ์ œ์— ์žˆ์„ ์ˆ˜ ์žˆ๋Š” ํ”ผ๋ถ€ ์ž๊ทน์„ฑ์ด๋‚˜ ๋ถ€์ž‘์šฉ ์—†์ด ์—ฌ๋“œ๋ฆ„ ํ”ผ๋ถ€๋ฅผ ๊ฐœ์„ ํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

์ฐธ๊ณ ๋ฌธํ—Œ:

  1. Tan, JKL, Bhate, K. A Global Perspective on the Epidemiology of Acne. Br J Dermatol. 2015 Jul;172 Suppl 1:3-12. doi:10.1111/bjd.13462. Accessed 7/5/2020.
  2. Pappas, Apostolos. The relationship of diet and acne. Dermatoendocrinol. 2009 Sep-Oct; 1(5): 262-267. doi:  Accessed 7/2/2020.
  3. UW Integrative Health. Acne and Your Diet: How the Glycemic Index Affects Your Skin. September 11.2005. Accessed 7/2/2020.
  4. Zanteson, L. Gut Health and Immunity- It's all about the good bacteria that can help fight disease. June 2012. . Accessed 6/17/2020.
  5. Yan, Hui-Min, Zhao, Hui-Juan, Guo, Du-Yi, Zhu, Pei-Qiu, Zhang, Chun-Lei, Jiang-Wei. Gut Microbiota Alterations in Moderate to Severe Acne Vulgaris Patients. J Dermatol 2018 Oct;45(10):1166-1171. doi: 10.1111/1346-8138.14586. Epub August 13, 2018.. Accessed 7/5/2020.
  6. Kober, Mary-Margaret, Bowe, Whitney. The effect of probiotics on immune regulation, acne, and photoagingInt J Womens Dermatol. 2015 Jun; 1(2): 85-89. /. Accessed 7/2/2020.
  7. El-Akawi, Z, Abdel-Latif, N, Abdul-Razzak, K. Does the Plasma Level of Vitamins A and E Affect Acne Condition. Clin Exp Dermatol. 2006 May;31(3):430-4. doi: 10.1111/j.1365-2230.2006.02106.x. . Accessed 7/1/2020.
  8. Keen, Mohammad Abid, Hassan, Iffat. Vitamin E in Dermatology. Indian Dermatol Online J. 2016 Jul-Aug; 7(4): 311-315. doi: 10.4103/2229-5178.185494.  Accessed 7/6/2020.
  9. Brandt, Staci. The Clinical Effects of Zinc as a Topical or Oral Agent on the Clinical Response and Pathophysiologic Mechanism of Acne: A Systematic Review of the Literature. . Accessed. 7/6/2020.
  10. Kucharska, Alicja, Szmurlo, Agnieszka, Sinska, Beata. Significance of diet in treated and untreated acne vulgaris. Postepy Dermatol Alergol. 2016 Apr; 33(2): 81-86.  Accessed 7/6/2020.
  11. Fathizadeh, Nahid, MSc, Ebrahimi, Elham, Valiani, Magboube, MSc, Tavakoli, Naser, PhD, Yar, Manizhe Hojat, BS. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res. 2010 Dec; 15(Suppl1): 401-405.  Accessed 7/6/2020.
  12.  Chen, Ying, Lyga, John. Brain-Skin Connection: Stress, Inflammation and Skin Aging. Inflamm Allergy Drug Targets. 2014 Jun; 13(3): 177-19.  Accessed 7/6/2020.
  13. Pratte, M, Nanavati, K, Young, V, Morley, Can Alternative Treatment for Anxiety: A Systematic Review of Human Trial Results Reported for the Ayurvedic Herb Ashwagandha. J Altern Complement Med. 2014 Dec 1; 20(12):901-908. Accessed 7/1/2020.
  14. Liao, Lian-ying, He, Yi-fan, Meng, Hong, Dong, Yin-mao, Yi, Fan, Xiao, Pei-gen. A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chin Med. 2018;13:57. Published online 2018 Nov 16. doi: 10.1186/s13020-018-0214-9. 7/1/2020.
  15. Decker, Ashely, BS, MA, Graber, Emmy, MD. Over-the-counter Acne Treatments. The Journal of Clinical and Aesthetic Dermatology. 2012 May; 5(5):32-40.  Accessed 7/6/2020.
  16. Gupta, AK, Nicol, K. The use of sulfur in dermatology. J Drugs Dermatol. 2004 Jul-Aug;3(4):427-431.  Accessed 7/6/2020.
  17. Walocko, Frances M, Eber, Ariel E, Keri Jonette E, Al-Harbi, Mana A, Nouri, Keyvan. The Role of Nicotinamide in Acne Treatment. Dermatol Ther 2017 Sep;30(5). doi: 10.1111/dth.12481. Epub February 17, 2017.  Accessed 7/6/2020.

๋ฉด์ฑ…์‚ฌํ•ญ:์›ฐ๋‹ˆ์Šค ํ—ˆ๋ธŒ์˜ ์ทจ์ง€๋Š” ์˜ํ•™์ ์ธ ์ง„๋‹จ์ด๋‚˜ ์น˜๋ฃŒ๋ฅผ ์ œ๊ณตํ•˜๋Š” ๊ฒƒ์ด ์•„๋‹™๋‹ˆ๋‹ค. ์ž์„ธํžˆ ์•Œ์•„๋ณด๊ธฐ