TED英語演講：運(yùn)動(dòng)為大腦帶來的益處

TED英語演講：運(yùn)動(dòng)為大腦帶來的益處今天你能為大腦做出什么樣的變革？行使！神經(jīng)科學(xué)家WendySuzuki說。獲得靈感去健身房，因?yàn)殁從居懻撊绾五憻捥岣吣愕男那楹陀洃浀目茖W(xué)-并保護(hù)你的大腦免受神經(jīng)退行性疾病，如阿爾茨海默氏癥。Thebrain-changingbenefitsofexercise演講者：WendySuzuki溫迪鈴木中英對(duì)照演講稿WhatifItoldyoutherewassomethingthatyoucandorightnowthatwouldhaveanimmediate,positivebenefitforyourbrainincludingyourmoodandyourfocus?AndwhatifItoldyouthatsamethingcouldactuallylastalongtimeandprotectyourbrainfromdifferentconditionslikedepression,Alzheimer'sdiseaseordementia.Wouldyoudoit?Yes!如果我告訴各位，有件你們現(xiàn)在就可以做的事，對(duì)你的大腦會(huì)立即產(chǎn)生正面的好處，包括你的心情和專注都會(huì)受惠，你會(huì)如何呢？如果我告訴各位，這事能持續(xù)很久的時(shí)間，并保護(hù)你的大腦免于不同的病癥，比如憂郁、阿茲海默癥，或失智癥的侵?jǐn)_，你會(huì)如何?你們?cè)敢庾鲞@件事嗎？愿意！Iamtalkingaboutthepowerfuleffectsofphysicalactivity.Simplymovingyourbody,hasimmediate,long-lastingandprotectivebenefitsforyourbrain.Andthatcanlastfortherestofyourlife.SowhatIwanttodotodayistellyouastoryabouthowIusedmydeepunderstandingofneuroscience,asaprofessorofneuroscience,toessentiallydoanexperimentonmyselfinwhichIdiscoveredthescienceunderlyingwhyexerciseisthemosttransformativethingthatyoucandoforyourbraintoday.我談的是活動(dòng)身體的強(qiáng)大效應(yīng)。只要很單純地去動(dòng)你的身體，就能對(duì)你的大腦產(chǎn)生立即、持久，且有保護(hù)作用的益處，且持續(xù)一生。所以，今天我要跟各位說個(gè)故事，這故事有關(guān)身為神經(jīng)科學(xué)教授的我，如何用我對(duì)于神經(jīng)科學(xué)的深入了解，在我自己身上實(shí)驗(yàn)，從實(shí)驗(yàn)中找到科學(xué)理由來說明，為什么在現(xiàn)今你能做的所有事情當(dāng)中，運(yùn)動(dòng)最能改變你的大腦。Now,asaneuroscientist,Iknowthatourbrains,thatisthethinginourheadrightnow,thatisthemostplexstructureknowntohumankind.Butit'sonethingtotalkaboutthebrain,andit'sanothertoseeit.身為神經(jīng)科學(xué)家，我知道我們的大腦，也就是在我們頭里面的那個(gè)東西，是人類所知最復(fù)雜的結(jié)構(gòu)。但，談?wù)摯竽X是一回事，看大腦又是另一回事了。Sohereisarealpreservedhumanit'sgoingtoillustratetwokeyareasthatwearegoingtotalkabouttoday.Thefirstistheprefrontalcortex,rightbehindyourforehead,criticalforthingslikedecision-making,focus,attentionandyourpersonality.Thesecondkeyareaislocatedinthetemporallobe,shownrighthere.Youhavetwotemporallobesinyourbrain,therightandtheleft,anddeepinthetemporallobeisakeystructurecriticalforyourabilitytoformandretainnewlong-termmemoriesforfactsandevents.這是一個(gè)真正保存起來的人類大腦。它將會(huì)說明我們今天要談到的兩個(gè)關(guān)鍵區(qū)域。第一個(gè)是「前額葉皮質(zhì)」，就在你的額頭后面，對(duì)決策、專注、注意力，以及你的人格來說很重要。第二個(gè)關(guān)鍵區(qū)域位在「顳葉」，就在圖上的這里。你的大腦中有兩個(gè)顳葉，一右一左，顳葉的深處是個(gè)關(guān)鍵的結(jié)構(gòu)，重要功能是讓你能夠針對(duì)事實(shí)和事件來形成并維持新的長期記憶。Andthatstructureiscalledthehippocampus.SoI'vealwaysbeenfascinatedwiththehippocampus.Howcoulditbethataneventthatlastsjustamoment,say,yourfirstkiss,orthemomentyourfirstchildwasborn,canformamemorythathaschangedyourbrain,thatlastsanentirelifetime?That'swhatIwanttounderstand.Iwantedtostartandrecordtheactivityofinpidualbraincellsinthehippocampusassubjectswereformingnewmemories.Andessentiallytryanddecodehowthosebriefburstsofelectricalactivity,whichishowneuronsmunicatewitheachother,howthosebriefburstseitherallowedustoformanewmemory,ordidnot.那個(gè)結(jié)構(gòu)就叫做「海馬體」。我一直很迷海馬體。怎么有可能，一個(gè)短暫的事件，比如，你的初吻，或是你的第一個(gè)孩子出生的那一刻，能夠形成一個(gè)記憶，這記憶能改變你的大腦，且一生都不會(huì)忘記？那是我想要了解的。我想要記下受試者在形成記憶時(shí)，海馬回中的每個(gè)腦細(xì)胞的活動(dòng)。并真的試圖破解那些短暫的突升電流活動(dòng)，也就是神經(jīng)元彼此溝通的方式，那些短暫的突升怎么讓我們形成新記憶，或沒形成記憶？Butafewyearsago,Ididsomethingveryunusualinscience.Asafullprofessorofneuralscience,Idecidedtopletelyswitchmyresearchprogram.BecauseIencounteredsomethingthatwassoamazing,withthepotentialtochangesomanylivesthatIhadtostudydiscoveredandIexperiencedthebrain-changingeffectsofexercise.但幾年前，我做了一件在科學(xué)中被認(rèn)為很不尋常的事。身為神經(jīng)科學(xué)的正教授，我決定完全轉(zhuǎn)換我的研究計(jì)劃。因?yàn)槲矣龅搅朔浅ｓ@人的事，它有潛能可以改變?cè)S多人的生命，我得要去研究它。我發(fā)現(xiàn)且體驗(yàn)到運(yùn)動(dòng)有改變大腦的效應(yīng)。AndIdiditinapletelyinadvertentway.IwasactuallyattheheightofallthememoryworkthatIwasdoing--datawaspouringin,Iwasbeingknowninmyfieldforallofthismemorywork.Anditshouldhavebeengoinggreat.Itwas,scientifically.ButwhenIstuckmyheadoutofmylabdoor,Inoticedsomething.Ihadnosociallife.Ispenttoomuchtimelisteningtothosebraincellsinadarkroom,bymyself.我完全是在無意間發(fā)現(xiàn)的。其實(shí)當(dāng)時(shí)我正處于所進(jìn)行的記憶研究工作的頂峰，資料不斷地涌入，在我的領(lǐng)域中，我開始因?yàn)檫@項(xiàng)記憶研究而變得出名。本來應(yīng)該很順利。在科學(xué)上的確很順利"但當(dāng)我從實(shí)驗(yàn)室門探出頭，我注意到了某件事。我沒有社交生活。我花了太多時(shí)間，獨(dú)自在黑暗的房間中傾聽那些腦細(xì)胞。Ididn'tmovemybodyatall.Ihadgained25pounds.Andactually,ittookmemanyyearstorealizeit,Iwasactuallymiserable.AndIshouldn'tbemiserable.AndIwentonariver-raftingtrip--bymyself,becauseIhadnosociallife.AndIcameback--thinking,Oh,myGod,Iwastheweakestpersononthattrip.AndIcamebackwithamission.Isaid,I'mnevergoingtofeelliketheweakestpersononariver-raftingtripagain.Andthat'swhatmademegotothegym.我完全沒動(dòng)我的身體。我的體重增加了二十五磅。而且，我花了很多年，才了解到我其實(shí)很悲慘。而我不應(yīng)該如此悲慘。我參加一趟泛舟之旅一自己一個(gè)人，因?yàn)槲覜]有社交生活。接著我回來了。心想：「我的天，我是那趟旅行中最弱的人?！够貋砗笪揖陀辛艘粋€(gè)使命。我說：「我再也不要覺得自己是泛舟之旅中最弱的人了。」這就是我上健身房的動(dòng)力來源。AndIfocusedmytype-Apersonalityongoingtoalltheexerciseclassesatthegym.Itriedeverything.Iwenttokickbox,dance,yoga,stepclass,andatfirstitwasreallyhard.ButwhatInoticedisthataftereverysweat-inducingworkoutthatItried,Ihadthisgreatmoodboostandthisgreatenergyboost.Andthat'swhatkeptmegoingbacktothegym.Well,Istartedfeelingstronger.Istartedfeelingbetter,Ievenlostthat25pounds.我把我的A型人格專注在去參加健身房中所有的運(yùn)動(dòng)課程。我什么都嘗試了，我去試了自由搏擊、跳舞、瑜伽、階梯課程，一開始真的很辛苦。但我注意到，在我每回嘗試會(huì)讓我滿身大汗的運(yùn)動(dòng)之后，我的情緒和能量都會(huì)大大提升。這就是為什么我會(huì)一直持續(xù)回到健身房。我開始感覺比較強(qiáng)壯了。我開始感覺更好了，我甚至把那二十五磅給減掉了。Andnow,fast-forwardayearandahalfintothisregularexerciseprogramandInoticedsomethingthatreallymademesitupandtakenotice.Iwassittingatmydesk,writingaresearchgrant,andathoughtwentthroughmymindthathadnevergonethroughmymindbefore.Andthatthoughtwas,Gee,grant-writingisgoingwelltoday.現(xiàn)在，從我開始做日常鍛煉至今已有一年半多了，我注意到一件事，它讓我吃驚并吸引了我的注意。我坐在桌前寫研究補(bǔ)助申請(qǐng)書，腦中浮現(xiàn)一個(gè)想法，那是我以前從來沒有想過的。那個(gè)想法就是：「天，今天的研究補(bǔ)助申請(qǐng)寫得真順利?！笰ndallthescientists--yeah,allthescientistsalwayslaughwhenIsaythat,becausegrant-writingnevergoeswell.Itissohard;you'realwayspullingyourhairout,tryingtoeupwiththatmillion-dollar-winningIrealizedthatthegrant-writingwasgoingwell,becauseIwasabletofocusandmaintainmyattentionforlongerthanIhadbefore.Andmylong-termmemory--whatIwasstudyinginmyownlab--seemedtobebetterinme.Andthat'swhenIputittogether.所有的科學(xué)家——是啊，當(dāng)我那么說時(shí)，科學(xué)家都會(huì)笑出來，因?yàn)閷懷a(bǔ)助申請(qǐng)從來就不會(huì)順利。它真的很難搞，你總是要想破頭，試圖提個(gè)能贏得百萬美元的想法"但我發(fā)現(xiàn)，補(bǔ)助申請(qǐng)能寫得很順利，是因?yàn)槲覍Ｗ⒑途S持注意力的時(shí)間，都比以前更長。且我的長期記憶一我的實(shí)驗(yàn)室的研究主題一似乎在我身上也變得更好。就在那時(shí)，我把一切都連起來了。MaybeallthatexercisethatIhadincludedandaddedtomylifewaschangingmybrain.MaybeIdidanexperimentonmyselfwithoutevenknowingit.Soasacuriousneuroscientist,IwenttotheliteraturetoseewhatIcouldfindaboutwhatweknewabouttheeffectsofexerciseonthebrain.AndwhatIfoundwasanexcitingandagrowingliteraturethatwasessentiallyshowingeverythingthatInoticedinmyself.也許，我加在生活中的那些運(yùn)動(dòng)在改變我的大腦。也許我在自己身上做了實(shí)驗(yàn)而不自知。身為好奇的神經(jīng)科學(xué)家，我去查研究文獻(xiàn)，看看有沒有什么已知信息與運(yùn)動(dòng)對(duì)大腦的效應(yīng)有關(guān)。我發(fā)現(xiàn)的文獻(xiàn)很讓人興奮，且還在不斷增加中，基本上，文獻(xiàn)完全點(diǎn)出了我在身上注意到的所有改變。Bettermood,betterenergy,bettermemory,betterattention.AndthemoreIlearned,themoreIrealizedhowpowerfulexercisewas.Whicheventuallyledmetothebigdecisiontopletelyshiftmyresearchfocus.Andsonow,afterseveralyearsofreallyfocusingonthisquestion,I'veetothefollowingconclusion：thatexerciseisthemosttransformativethingthatyoucandoforyourbraintodayforthefollowingthreereasons.更好的心情、更高的能量、更好的記憶、更佳的注意力。我學(xué)得越多，我就越能了解運(yùn)動(dòng)有多強(qiáng)大。最終，這導(dǎo)致了我做出重大決定，完全轉(zhuǎn)變我的研究重心。所以，在真正投入這個(gè)問題幾年后，我得到了下列的結(jié)論：在現(xiàn)今你能做的所有事情當(dāng)中，運(yùn)動(dòng)最能改變你的大腦，理由是以下三個(gè)。Numberone：ithasimmediateeffectsonyourbrain.Asingleworkoutthatyoudowillimmediatelyincreaselevelsofneurotransmitterslikedopamine,serotoninandnoradrenaline.Thatisgoingtoincreaseyourmoodrightafterthatworkout,exactlywhatIwasfeeling.Mylabshowed,thatasingleworkoutcanimproveyourabilitytoshiftandfocusattention,andthatfocusimprovementwilllastforatleasttwohours.Andfinally,studieshaveshownthatasingleworkoutwillimproveyourreactiontimeswhichbasicallymeansthatyouaregoingtobefasteratcatchingthatcupofStarbucksthatfallsoffthecounter,whichisvery,veryimportant.第一：運(yùn)動(dòng)對(duì)你的大腦有立即的效應(yīng)。你做的每一次運(yùn)動(dòng)，都會(huì)立即增加神經(jīng)傳遞質(zhì)的量，如多巴胺、血清素、正腎上腺素。這會(huì)在你運(yùn)動(dòng)之后馬上提升你的心情，那正是我的感受。我的實(shí)驗(yàn)室顯示，單一次運(yùn)動(dòng)就能改善你轉(zhuǎn)移和聚焦的能力，而那專注的改善會(huì)持續(xù)至少兩個(gè)小時(shí)。最后，研究顯示，單一次運(yùn)動(dòng)就會(huì)改善你的反應(yīng)時(shí)間，基本上，那就表示如果一杯星巴克咖啡從柜臺(tái)滑落，你能更快速接住它，這點(diǎn)是非常非常重要的。Buttheseimmediateeffectsaretransient,theyhelpyourightafter.WhatyouhavetodoisdowhatIdid,thatischangeyourexerciseregime,increaseyourcardiorespiratoryfunction,togetthelong-lastingeffects.Andtheseeffectsarelong-lastingbecauseexerciseactuallychangesthebrain'sanatomy,physiologyandfunction.Let'sstartwithmyfavoritebrainarea,thehippocampus.Thehippocampus--orexerciseactuallyproducesbrandnewbraincells,newbraincellsinthehippocampus,thatactuallyincreaseitsvolume,aswellasimproveyourlong-termmemory,OK?Andthatincludinginyouandme.但這些立即的效應(yīng)很短暫，在運(yùn)動(dòng)剛結(jié)束時(shí)幫助你。你們得要做我所做的，也就是改變你的運(yùn)動(dòng)規(guī)律，增加你的心肺功能，才能得到持久的效應(yīng)。這些效應(yīng)之所以能持久，是因?yàn)檫\(yùn)動(dòng)確實(shí)能改變大腦的結(jié)構(gòu)、生理機(jī)能，以及功能。我們從我最愛的大腦區(qū)域海馬體開始。海馬體一運(yùn)動(dòng)確實(shí)能制造出全新的腦細(xì)胞，海馬體中新的腦細(xì)胞能增加容積，還能改善你的長期記憶。對(duì)你我皆是如此。Numbertwo：themostmonfindinginneurosciencestudies,lookingateffectsoflong-termexercise,isimprovedattentionfunctiondependentoryourprefrontalcortex.Younotonlygetbetterfocusandattention,butthevolumeofthehippocampusincreasesaswell.Andfinally,younotonlygetimmediateeffectsofmoodwithexercisebutthoselastforalongtime.Soyougetlong-lastingincreasesinthosegoodmoodneurotransmitters.第二：在神經(jīng)科學(xué)研究中最常見的研究發(fā)現(xiàn)，在長期運(yùn)動(dòng)的效應(yīng)這方面，就是改善注意力功能，而這功能取決于你的前額葉皮質(zhì)。你不但會(huì)有更佳的專注和注意力，海馬體的容量也會(huì)增加。最后，你做運(yùn)動(dòng)會(huì)得到的不只是心情上的立即效應(yīng)，還會(huì)有長期的效應(yīng)。所以，你的好心情神經(jīng)傳遞質(zhì)就能得持續(xù)增加。Butreally,themosttransformativethingthatexercisewilldoisitsprotectiveeffectsonyourbrain.Hereyoucanthinkaboutthebrainlikeamuscle.Themoreyou'reworkingout,thebiggerandstrongeryourhippocampusandprefrontalcortexgets.Whyisthatimportant?Becausetheprefrontalcortexandthehippocampusarethetwoareasthataremostsusceptibletoneurodegenerativediseasesandnormalcognitivedeclineinaging.但其實(shí)，運(yùn)動(dòng)能帶來最大的轉(zhuǎn)變，就是對(duì)大腦產(chǎn)生保護(hù)效應(yīng)?？梢园汛竽X想成是肌肉。你運(yùn)動(dòng)得越多，你的海馬體和前額葉皮質(zhì)就會(huì)更大、更強(qiáng)壯。為什么那很重要？因?yàn)榍邦~葉皮質(zhì)和海馬體這兩個(gè)區(qū)域最容易因神經(jīng)退化性疾病和老化而使得正常認(rèn)知退化。Sowithincreasedexerciseoveryourlifetime,you'renotgoingtocuredementiaorAlzheimer'sdisease,butwhatyou'regoingtodoisyou'regoingtocreatethestrongest,biggesthippocampusandprefrontalcortexsoittakeslongerforthesediseasestoactuallyhaveaneffect.Youcanthinkofexercise,therefore,asasupercharged401Kforyourbrain,OK?Andit'sevenbetter,becauseit'sfree.在你的一生中增加運(yùn)動(dòng)并不能治愈失智癥或阿茲海默癥，但能創(chuàng)造出最強(qiáng)壯、最大的海馬體和前額葉皮質(zhì)，所以這些疾病要更長的時(shí)間才會(huì)對(duì)你產(chǎn)生實(shí)際的影響。因此，你可以把運(yùn)動(dòng)想成是大腦的加強(qiáng)版401K退休福利計(jì)劃。它還更好，因?yàn)樗敲赓M(fèi)的。Sothisisthepointinthetalkwhereeverybodysays,Thatsoundssointeresting,Wendy,butIreallywillonlywanttoknowonething.Andthatis,justtellmetheminimumamountofexerciseIneedtogetallthesechanges.演說到這個(gè)時(shí)點(diǎn)，大家通常會(huì)說：「溫迪，那聽起來好有趣，但我其實(shí)只想知道一件事，那就是只要告訴我最少要做多少運(yùn)動(dòng)才能得到所有這些改變?！笰ndsoI'mgoingtotellyoutheanswertothatquestion.First,goodnews:youdon'thavetobeeatriathletetogettheseeffects.Theruleofthumbisyouwanttogetthreetofourtimesaweekexerciseminimum30minutesanexercisesession,andyouwanttogetaerobicexercisein.Thatis,getyourheartrateup.Andthegoodnewsis,youdon'thavetogotothegymtogetaveryexpensivegymmembership.Addanextrawalkaroundtheblockinyourpowerwalk.Youseestairs-takestairs.Andpower-vacuumingcanbeasgoodastheaerobicsclassthatyouweregoingtotakeatthegym.所以，我會(huì)告訴各位這個(gè)問題的答案。首先，好消息：你不用變成鐵人三項(xiàng)運(yùn)動(dòng)員也可以得到這些效應(yīng)。經(jīng)驗(yàn)法則是，每周要運(yùn)動(dòng)三到四次，每次運(yùn)動(dòng)至少要有三十分鐘，且你需要做一些有氧運(yùn)動(dòng)。也就是要讓你的心跳升高。好消息是你不需要去健身房付很貴的健身房會(huì)費(fèi)。在你健走的時(shí)候，再額外多走一個(gè)街區(qū)。如果你看見有樓梯可走，走樓梯。power-vacuuming是很好的有氧課程選擇，如果你到健身房運(yùn)動(dòng)的話。SoI'vegonefrommemorypioneertoexerciseexplorer.Fromgoingintotheinnermostworkingsofthebrain,totryingtounderstandhowexercisecanimproveourbrainfunction,andmygoalinmylabrightnowistogobeyondthatruleofthumbthatIjustgaveyou--threetofourtimesaweek,30minutes.Iwanttounderstandtheoptimumexerciseprescriptionforyou,atyourage,atyourfitnesslevel,foryourgeneticbackground,tomaximizetheeffectsofexercisetodayandalsotoimproveyourbrainandprotectyourbrainthebestfortherestofyourlife.所以，我從記憶的先驅(qū)拓荒者，變成了運(yùn)動(dòng)探索者。從進(jìn)入大腦最深處的運(yùn)作活動(dòng)，變成試圖了解運(yùn)動(dòng)如何能改善大腦功能，現(xiàn)在，我的實(shí)驗(yàn)室的目標(biāo)是要超越我剛剛跟各位說的經(jīng)驗(yàn)法則——每周三到四次，每次三十分鐘。我想要了解最理想的運(yùn)動(dòng)處方是什么，針對(duì)你，根據(jù)你的年齡、你的健康程度、你的基因背景，來把今天的運(yùn)動(dòng)效應(yīng)給最大化，同時(shí)把改善及保護(hù)你的大腦做到最好，讓你一生都能受益。Butit'sonethingtotalkaboutexercise,andit'sanothertodoit.SoI'mgoingtoinvokemypowerasa