TED演講-《運(yùn)動(dòng)改變你的大腦》

Thebrain—changingbenefitsofexercise運(yùn)動(dòng)改變你的大腦WendySuzukiWhatifItoldyoutherewassomethingthatyoucandorightnowthatwouldhaveanimmediate，positivebenefitforyourbrainincludingyourmoodandyourfocus？AndwhatifItoldyouthatsamethingcouldactuallylastalongtimeandprotectyourbrainfromdifferentconditionslikedepression，Alzheimer’sdiseaseordementia.Wouldyoudoit?如果我告訴你有件事你馬上去做的話，就會(huì)對(duì)你的大腦，包括情緒和專注力立刻產(chǎn)生積極的作用，或者如果我說它可以長(zhǎng)期維持并保護(hù)你的大腦免受如抑郁、老年癡呆或是失智癥等不同病況的侵襲，你會(huì)愿意去做這件事嗎？Yes!Iamtalkingaboutthepowerfuleffectsofphysicalactivity.Simplymovingyourbody,hasimmediate,long—lastingandprotectivebenefitsforyourbrain.Andthatcanlastfortherestofyourlife.愿意！我所說的就是體育運(yùn)動(dòng)的強(qiáng)大效果。簡(jiǎn)單地讓你的身體動(dòng)起來，就能夠?qū)δ愕拇竽X產(chǎn)生即時(shí)的和長(zhǎng)期的保護(hù)功效，而且可以持續(xù)一生的時(shí)間。SowhatIwanttodotodayistellyouastoryabouthowIusedmydeepunderstandingofneuroscience,asaprofessorofneuroscience,toessentiallydoanexperimentonmyselfinwhichIdiscoveredthescienceunderlyingwhyexerciseisthemosttransformativethingthatyoucandoforyourbraintoday.所以我今天想要分享一個(gè)故事，關(guān)于我如何使用我所深度理解的神經(jīng)科學(xué)，作為一名神經(jīng)科學(xué)教授，我在自己身上做了一項(xiàng)實(shí)驗(yàn)，在這個(gè)實(shí)驗(yàn)中我發(fā)現(xiàn)了為什么運(yùn)動(dòng)最易轉(zhuǎn)化成對(duì)你的大腦有益的東西。Now,asaneuroscientist,Iknowthatourbrains,thatisthethinginourheadrightnow,thatisthemostcomplexstructureknowntohumankind.Butit’sonethingtotalkaboutthebrain,andit’sanothertoseeit.作為一名神經(jīng)科學(xué)家，我知道我們的大腦，就是我們腦袋中的東西，是對(duì)人類所知的最為復(fù)雜的結(jié)構(gòu)。但是談?wù)摯竽X，和親眼看到它是兩回事。Sohereisarealpreservedhumanbrain.Andit’sgoingtoillustratetwokeyareasthatwearegoingtotalkabouttoday.這是一個(gè)真實(shí)保存的人類大腦。它會(huì)展示我們今天所要討論的兩個(gè)關(guān)鍵部分。Thefirstistheprefrontalcortex,rightbehindyourforehead,criticalforthingslikedecision—making，focus，attentionandyourpersonality.第一部分是前額皮層，就在你額頭的后面，對(duì)做決定、專注力、注意力及性格等至關(guān)重要。Thesecondkeyareaislocatedinthetemporallobe,shownrighthere.Youhavetwotemporallobesinyourbrain,therightandtheleft.Anddeepinthetemporallobeisakeystructurecriticalforyourabilitytoformandretainnewlong—termmemoriesforfactsandevents.Andthatstructureiscalledthehippocampus.第二個(gè)重要的區(qū)域是在顳葉，右邊這里。在大腦有兩個(gè)顳葉，右邊一個(gè)左邊一個(gè)。在顳葉深處有一個(gè)非常關(guān)鍵的結(jié)構(gòu)，它對(duì)你的能力至關(guān)重要。能夠形成和保存對(duì)事實(shí)、時(shí)間的長(zhǎng)期記憶。它被稱作海馬體。SoI’vealwaysbeenfascinatedwiththehippocampus.Howcoulditbethataneventthatlastsjustamoment,say,yourfirstkiss,orthemomentyourfirstchildwasborn,canformamemorythathaschangedyourbrain,thatlastsanentirelifetime?That’swhatIwanttounderstand.我一直對(duì)海馬體非常著迷。一件短暫的事情，比如說，你的初吻，或者你第一個(gè)孩子誕生的時(shí)刻，如何形成一個(gè)能夠改變你的大腦且持續(xù)終生的記憶？這是我想要去弄明白的。Iwantedtostartandrecordtheactivityofindividualbraincellsinthehippocampusassubjectswereformingnewmemories.Andessentiallytryanddecodehowthosebriefburstsofelectricalactivity,whichishowneuronscommunicatewitheachother,howthosebriefburstseitherallowedustoformanewmemory,ordidnot.我想要去開始記錄當(dāng)形成新的記憶的時(shí)候，海馬體中每個(gè)單獨(dú)細(xì)胞的活動(dòng)。從本質(zhì)上嘗試解碼這些電流活動(dòng)的短暫爆發(fā)，這是神經(jīng)元相互交流的方式，這些短暫的爆發(fā)或讓我們形成一段新的記憶，或沒有。Butafewyearsago,Ididsomethingveryunusualinscience.Asafullprofessorofneuralscience,Idecidetocompletelyswitchmyresearchprogram.但是幾年之前，我做了一些科學(xué)界中很少見的實(shí)驗(yàn)。作為一個(gè)神經(jīng)科學(xué)的全職教授，我決定完全扭轉(zhuǎn)我的研究計(jì)劃。BecauseIencounteredsomethingthatwassoamazing,withthepotentialtochangesomanysomanylivesthatIhadtostudyit.IdiscoveredandIexperiencedthebrain—changingeffectsofexercise.AndIdiditinacompletelyinadvertentway.因?yàn)槲矣龅搅巳绱松衿娴氖挛?，它有可能改變眾多人的生命，我必須要去研究它。我發(fā)現(xiàn)并親身經(jīng)歷了運(yùn)動(dòng)對(duì)大腦的改變。而且是一種完全“無心插柳柳成蔭”的方式。IwasactuallyattheheightofallthememoryworkthatIwasdoing——datawaspouringin,Iwasbecomingknowninmyfieldforallofthismemorywork.Anditshouldhavebeengoinggreat.Itwas,scientifically.事實(shí)上當(dāng)時(shí)我正處于所有記憶工作的最高點(diǎn)——數(shù)據(jù)如潮水般涌入，因?yàn)橛洃浹芯抗ぷ?，我在那一領(lǐng)域正在聲名鵲起。它可以變得更出色，從科學(xué)角度來講，它正是如此。ButwhenIstuckmyheadoutofmylabdoor,Inoticedsomething,Ihadnosociallife.Ispenttoomuchtimelisteningtothosebraincellsinadarkroom,bymyself.（Laughter）Ididn’tmovemybodyatall.Ihadgained25pounds.但當(dāng)我在實(shí)驗(yàn)室外時(shí)，我注意到一件事，那就是我沒有社交生活。我花費(fèi)了太多時(shí)間傾聽那些腦細(xì)胞上，在黑暗的屋子里，獨(dú)自一人。（笑聲）我完全不運(yùn)動(dòng)。我已經(jīng)長(zhǎng)胖了25磅。Andactually,ittookmemanyyearstorealizeit,Iwasactuallymiserable.AndIshouldn’tbemiserable.事實(shí)上，我花費(fèi)了很多年才意識(shí)到這個(gè)問題。我當(dāng)時(shí)是很糟糕的，而我本不該如此。AndIwentonariver—raftingtrip—bymyself,becauseIhadnosociallife.AndIcameback——（Laughter）thinking,“Oh,myGod,Iwastheweakestpersononthattrip.”AndIcamebackwithamission.Isaid,“I’mnevergoingtofeelliketheweakestpersononariver——raftingtripagain.”我自己一個(gè)人去作了一次漂流，因?yàn)槲覜]朋友啊。然后當(dāng)我回來后，（笑聲）想著，“天哪，我是那趟旅程最弱的一個(gè)?！蔽一貋砗蠼o自己下了一個(gè)任務(wù)。我對(duì)自己說：“我再也不要這種感受，再也不要做一個(gè)漂流之中最弱的那個(gè)?！盇ndthat’swhatmademegotothegym.AndIfocusedmytype—Apersonalityongoingtoalltheexerciseclassesatthegym.Itriedeverything.Iwenttokickboxdance,yoga,stepclass,andatfirstitwasreallyhard.ButwhatInoticedisthataftereverysweat—inducingworkoutthatItried,Ihadthisgreatmoodboostandthisgreatenergyboost.Andthat’swhatkeptmegoingbacktothegym.Well,Istartedfeelingstronger.Istartedfeelingbetter,Ievenlostthat25pounds.這個(gè)想法促使我走進(jìn)了健身房。我的A型人格促使我嘗試了健身房所有運(yùn)動(dòng)。我嘗試了一切。我做了拳擊訓(xùn)練，舞蹈，瑜伽，踏步教程。開始的時(shí)候確實(shí)很難。但我注意到每一汗水揮灑后，我的情緒都變得非常好，精力也更好。那促使我一直不斷走進(jìn)健身房。然后我開始感受到自己變得強(qiáng)壯。我感受非常好，甚至還減掉了那25磅。Andnow,fast—forwardayearandahalfintothisregularexerciseprogramandInoticedsomethingthatreallymademesitupandtakenotice.Iwassittingatmydesk,writingaresearchgrant,andathoughtwentthroughmymindthathadnevergonethroughmyhindbefore.現(xiàn)在，自我經(jīng)常去參加運(yùn)動(dòng)后已經(jīng)一年半過去了，我注意到有些東西值得我坐下來記錄。當(dāng)時(shí)我正坐在桌旁，寫著一份研究基金申請(qǐng)，一個(gè)想法突然從腦海冒出來，此前我從未這樣想過。Andthatthoughtwas,“Gee,grant—writingisgoingwelltoday.”Andallthescientists——（Laughter）yeah,allthescientistsalwayslaughwhenIsaythat,becausegrant—writingnevergoeswell.Itissohard;you’realwayspullingyourhairout,tryingtocomeupwiththatmillion—dollar—winningidea.ButIrealizethatthegrant—writingwasgoingwell,becauseIwasabletofocusandmaintainmyattentionforlongerthanIhadbefore.這個(gè)想法就是，“天哪，申請(qǐng)材料今天寫的很順利嘛?！彼械目茖W(xué)家——（笑聲）對(duì)，所有科學(xué)家都會(huì)在我這樣說的時(shí)候大笑，因?yàn)榛鹕暾?qǐng)寫作從來都不好寫。它太難了，你總是絞盡腦汁，試圖想出能夠贏得百萬美金的想法。但我意識(shí)到那次寫作很順利，因?yàn)槲夷軌驅(qū)Ｗ⒌乇３治业淖⒁饬Ρ纫郧皶r(shí)間都要久。Andmylong—termmemory——whatIwasstudyinginmyownlab——seemedtobebetterinme.我的長(zhǎng)期記憶——就是我實(shí)驗(yàn)室里研究的東西顯示也更好了。Andthat’swhenIputittogether.MaybeallthatexercisethatIhadincludedandaddedtomylifewaschangingmybrain。MaybeIdidanexperimentonmyselfwithoutevenknowingit.Soasacuriousneuroscientist,IwenttotheliteraturetoseewhatIcouldfindaboutwhatweknewabouttheeffectsofexerciseonthebrain.從那時(shí)起我將它們聯(lián)系在一起?；蛟S我所有的運(yùn)動(dòng)都在改變我的大腦?；蛟S我在自己沒有意識(shí)到的情況下對(duì)我自己進(jìn)行了一項(xiàng)實(shí)驗(yàn)。作為一個(gè)好奇的神經(jīng)學(xué)家，我去文獻(xiàn)里面查找現(xiàn)有已知的關(guān)于運(yùn)動(dòng)對(duì)于大腦的影響。AndwhatIfoundwasanexcitingandagrowingliteraturethatwasessentiallyshowingeverythingthatInoticedinmyself.Bettermood,betterenergy,bettermemory,betterattention.AndthemoreIlearned,themoreIrealizedhowpowerfulexercisewas.Whicheventuallyledmetothebigdecisiontocompletelyshiftmyresearchfocus。我發(fā)現(xiàn)一項(xiàng)讓人欣喜的且正在增長(zhǎng)的文獻(xiàn)記載，記載了幾乎所有發(fā)生在我身上的事。更好的情緒、精力、記憶力和專注力。我所了解越多，我就越認(rèn)識(shí)到運(yùn)動(dòng)的魅力。這也指引我做了一個(gè)重大決定來完全扭轉(zhuǎn)我的研究方向。Andsonow,afterseveralyearsofreallyfocusingonthisquestion,I’vecometothefollowingconclusion:thatexerciseisthemosttransformativethingthatyoucandoforyourbraintodayforthefollowingthreereasons.現(xiàn)在，經(jīng)過幾年對(duì)這個(gè)問題的專注研究，我得到了以下結(jié)論：運(yùn)動(dòng)是當(dāng)下你所能做的對(duì)大腦最好的最具轉(zhuǎn)化型的東西，有以下三個(gè)原因：Numberone:ithasimmediateeffectsonyourbrain.Asingleworkoutthatyoudowillimmediatelyincreaselevelsofneurotransmitterslikedopamine,serotoninandnoradrenaline.Thatisgoingtoincreaseyourmoodrightafterthatworkout,exactlywhatIwasfeeling.原因一：他對(duì)你的大腦有立刻的影響。你所做的每一點(diǎn)運(yùn)動(dòng)都會(huì)立刻提升你神經(jīng)遞質(zhì)的水平，像是海馬體、血清素和去甲腎上腺素。所以它會(huì)立馬提升你的情緒，就像我所體會(huì)到的。Mylabshowedthatasingleworkoutcanimproveyourabilitytoshiftandfocusattention,andthatfocusimprovementwilllastforatleasttwohours.Andfinally,studieshaveshownthatasingleworkoutwillimproveyourreactiontimeswhichbasicallymeansthatyouaregoingtobefasteratcatchingthatcupofStarbucksthatfallsoffthecounter,whichisvery,veryimportant.我的實(shí)驗(yàn)顯示，單個(gè)短暫的運(yùn)動(dòng)可以提升你轉(zhuǎn)移和集中注意力的能力，這種提升可以持續(xù)至少兩個(gè)小時(shí)。最后，研究還顯示，運(yùn)動(dòng)本身可以提高你的反應(yīng)時(shí)間。這意味著你在接星巴克杯子的時(shí)候更迅速，如果它掉下柜臺(tái)的話，這一點(diǎn)可以說是相當(dāng)重要了。Buttheseimmediateeffectsaretransient,theyhelpyourightafter.WhatyouhavetodoisdowhatIdid,thatischangeyourexerciseregime,increaseyourcardiorespiratoryfunction,togetthelong—lastingeffects.Andtheseeffectsarelong—lastingbecauseexerciseactuallychangesthebrain’sanatomy,physiologyandfunction.但是這些直接影響都是短暫的，它們只能幫你一時(shí)。你所需要做的是像我一樣，改變你的鍛煉習(xí)慣，增強(qiáng)你的心肺功能，來取得長(zhǎng)期的效果。這些效果之所以能夠長(zhǎng)期有用是因?yàn)檫\(yùn)動(dòng)改變了大腦的解剖結(jié)構(gòu)，生理機(jī)能和功能。Let’sstartwithmyfavoritebrainarea,thehippocampus.Thehippocampus——orexerciseactuallyproducesbrandnewbraincells,newbraincellsinthehippocampus,thatactuallyincreaseitsvolume,aswellasimproveyurlong—termmemory,OK?Andthatincludinginyourandme.讓我們從我最喜歡的大腦區(qū)域開始，海馬體。海馬體——或者說是運(yùn)動(dòng)實(shí)際上能夠產(chǎn)生全新的腦細(xì)胞，海馬體中的全新腦細(xì)胞能夠增加它的數(shù)量，時(shí)提升你的長(zhǎng)期記憶力。這些對(duì)你我都適用。Numbertwo:themostcommonfindinginneurosciencestudies,lookingateffectsoflong—termexercise,isimprovedattentionfunctiondependentonyourprefrontalcortex.Younotonlygetbetterfocusandattention,butthevolumeofthehippocampusincreasesaswell.原因二：在神經(jīng)科學(xué)研究中最常見的發(fā)現(xiàn)，是長(zhǎng)期運(yùn)動(dòng)的影響，它能夠單獨(dú)提升你的注意力或是你的前額皮層。你不僅能夠得到更好的專注力，同時(shí)也增加了你的海馬體數(shù)量。Andfinally,younotonlygetimmediateeffectsofmoodwithexercisebutthoselastforalongtime.Soyougetlong—lastingincreasesinthosegoodmoodneurotransmitters.最后一點(diǎn)是你不僅能夠獲得即時(shí)的愉悅心情，這種情緒還能夠維持較長(zhǎng)的時(shí)間。所以你獲得的是能夠長(zhǎng)期存在的情緒轉(zhuǎn)化神經(jīng)元。Butreally,themosttransformativethingthatexercisewilldoisitsprotectiveeffectsonyourbrain.Hereyoucanthinkaboutthebrainlikeamuscle.Themoreyou’reworkingout,thebiggerandstrongeryourhippocampusandprefrontalcortexgets.但實(shí)際上，運(yùn)動(dòng)所做的最具變革意義的事情是，它對(duì)于大腦的保護(hù)作用。你可以將大腦想象成是一塊肌肉。你運(yùn)動(dòng)的越多，你的海馬體和前額皮層就越大越強(qiáng)壯。Whyisthatimportant?Becausetheprefrontalcortexandthehippocampusarethetwoareasthataremostsusceptibletoneurodegenerativediseasesandnormalcognitivedeclineinaging.Sowithincreasedexerciseoveryourlifetime,you’renotgoingtocuredementiaorAlzheimer’sdisease,butwhatyou’regoingtodoisyou’regoingtocreatethestrongest,biggesthippocampusandprefrontalcortex，soittakeslongerforthesediseasestoactuallyhaveaneffect.為什么這一點(diǎn)重要呢？因?yàn)榍邦~皮層和海馬體是最易神經(jīng)退化疾病影響的兩個(gè)區(qū)域并容易隨著年齡增長(zhǎng)認(rèn)知能力下降。所以增加運(yùn)動(dòng)量，你不僅能夠預(yù)防癡呆和阿茲海默綜合癥，你更能夠創(chuàng)造最強(qiáng)有力的海馬體和前額皮層，所以能夠更有效抵御這些疾病。Youcanthinkofexercise,therefore,asasupercharged401Kforyourbrain,OK?Andit’sevenbetter,becauseit’sfree.因此，你可以把運(yùn)動(dòng)想象成是為你的大腦額外提供的401退休金計(jì)劃，對(duì)不對(duì)？而且更棒的是，它是免費(fèi)的。Sothisisthepointinthetalkwhereeverybodysays,“Thatsoundssointeresting,Wendy,butIreallywillonlywanttoknowonething.Andthatis,justtellmetheminimumamountofexercise,Ineedtogetallthesechanges.”（laughter）AndsoI’mgoingtotellyoutheanswertothatquestion.所以重點(diǎn)來了，大家都會(huì)說，”這聽起來很不錯(cuò)啊，溫蒂，但我事實(shí)上只想知道一件事。告訴我吧，運(yùn)動(dòng)的量最低量是多少，如果我想要實(shí)現(xiàn)你所說的這些變化。“（笑聲）我馬上就會(huì)給出答案。First,goodnews:youdon’thavetobecomeatriathletetogettheseeffects.Theruleofthumbisyouwanttogetthreetofourtimesaweekexerciseminimum30minutesanexercisesession,andyouwanttogetaerobicexercisein.Thatis,getyourheartrateup.首先，好消息是：你不需要參加鐵人三項(xiàng)才能獲得這些改變。首要的原則是你需每周運(yùn)動(dòng)三到四次，每次最低30分鐘，要包含有氧運(yùn)動(dòng)。這樣能夠讓你的心率加快。Andthegoodnewsis,youdon’thavetogotothegymtogetaveryexpensivegymmembership.Addanextrawalkaroundtheblockinyourpowerwalk.Youseestairs——takestairs.Andpower—vacuumingcanbeasgoodastheaerobicsclassthatyouweregoingtotakeatthegym.還有一個(gè)好消息是你不需要走進(jìn)健身房來辦一張昂貴的會(huì)員卡。在你能力范圍內(nèi)在周邊街區(qū)多走一圈。如果見到臺(tái)階—就走走臺(tái)階。這些能量的聚集和有氧課程是一樣的，就像你在健身房上的一樣。SoI’vegonefrommemorypioneertoexerciseexplorer.Fromgoingintotheinnermostworkingsofthebrain,totryingtounderstandhowexercisecanimproveourbrainfunction,andmygoalinmylabrightnowistogobeyondthatruleofthumbthatIjustgaveyou——threetofourtimesaweek,30minutes.所以我從記憶先鋒變成了運(yùn)動(dòng)探索者。從深入大腦內(nèi)部的運(yùn)作，到嘗試了解如何運(yùn)動(dòng)來提升大腦的性能，我現(xiàn)在的實(shí)驗(yàn)室目標(biāo)是超越我剛剛所給你們的首要原則——每周三到四次大于30分鐘。Iwanttounderstandtheoptimumexerciseprescription,foryou,atyourage,atyourfitnesslevel,foryourgeneticbackground,tomaximizetheeffectsofexercisetoday,andalsotoimproveyourbrainandprotectyourbrainthebestfortherestofyourlife.我想要為你了解運(yùn)動(dòng)的最佳配方，根據(jù)你們的年齡，健身的情況，以及基因背景，來實(shí)現(xiàn)當(dāng)前運(yùn)動(dòng)效果的最大化，同時(shí)為你的余生來提升和保護(hù)你的大腦。Butit’sonethingtotalkaboutexercise,andit’sanothertodoit.SoI’mgoingtoinvokemy