TED经典演讲稿TED-289页 40篇.pdf

Day.Date.瑜伽如何作于身体和脑What yoga does to your body and brainAt some point between the 1st and 5th century CE,the Hindu sage Patajali began to codify the ancient,meditative traditions practiced throughout India.He recorded techniques nearly as old as Indian civilization itself in 196 manuals called the Yoga Sutras.These texts defined yoga as the yoking or restraining of the mind from focusing on external objects in efforts to reach a state of pure consciousness.Over time,yoga came to incorporate physical elements from gymnastics and wrestling.Today,there are a multitude of approaches to modern yoga though most still maintain the three core elements of Patajalis practice:physical postures,breathing exercises,and spiritual contemplation.在公元世纪和五世纪间，印度智者帕坦伽利（Patajali）开始整理编纂 在整个印度施的 古的冥想传统做法。他在 196 颂的著作瑜伽经中 记录了乎与印度明 样古的技术。这些经将瑜伽定义为“控制”，或是限制脑对外部事物的关注，以达到种纯粹的意识状态。随着时间的推移，瑜伽融了源于 体操和摔跤的体育元素。如今，现代瑜伽 有很多种不同的练习式，然，多数仍保留了帕坦伽利 所提出的的三个核要素：体姿势，呼吸练习，和精神冥思。This blend of physical and mental exercise is widely believed to have a unique set of health advantages.Such as improving strength and flexibility,boosting heart and lung function,and enhancing psychological well-being.But what have contemporary studies shown regarding the benefits of this ancient tradition?很多认为这种结合的练习 有着独特的健康效益。如提机体的量和柔韧性，增强肺功能，和改善理健康。但是对于这项古的传统所带来的益处，当代研究到底为我们展现了什么呢？1 秋贤工作室Day.Date.Despite attempts by many researchers,its tough to make specific claims about yogas advantages.Its unique combination of activities makes it difficult to determine which component is producing a specific health benefit.尽管很多科学家都尝试过，但仍然很难明确瑜伽的优点。瑜伽将不同动作做了独特组合，因此，判断哪 让健康获益变得颇有难度。Additionally,yoga studies are often made up of small sample sizes that lack diversity,and the heavy reliance on self-reporting makes results subjective.However,there are some health benefits that have more robust scientific support than others.此外，瑜伽的研究 通常由缺乏多样性的样本组成，以及过于依赖参与者主观感受 都使研究结果缺乏客观性。然，有些瑜伽对体的好处 和其他可能带来的好处相 有着更有的科学依据作为持。Lets start with flexibility and strength.Twisting your body into yogas physical postures stretches multiple muscle groups.In the short term,stretching can change the water content of these muscles,ligaments,and tendons to make them more elastic.Over time,regular stretching stimulates stem cells which then differentiate into new muscle tissue and other cells that generate elastic collagen.Frequent stretching also reduces the bodys natural reflex to constrict muscles,improving your pain tolerance for feats of flexibility.让我们从柔韧性和量说起。将你的体扭转成瑜伽的姿势 可以拉伸多个肌群 拉伸在短期内可以改变被拉伸的 肌，韧带，以及肌腱中的含量，让它们变得更有弹性。段时间后，定期拉伸会刺激细胞，使其分化形成新的肌组织 和其他的会成弹性胶原纤维的细胞。频繁拉伸也会减少 体肌收缩的然反射，从提你对疼痛的耐受 并以此获得更好的柔韧性。2 秋贤工作室Day.Date.Researchers havent found that any one form of yoga improves flexibility more than another,so the impact of specific postures is unclear.But like other low-impact exercises,yoga reliably improves fitness and flexibility in healthy populations.研究员还没有发现 有某种瑜伽形式 其他的瑜伽形式 可以更好的提体的柔韧性，因此具体瑜伽姿势 对柔韧性的影响还不明确。但是像其他低强度的运动样，瑜伽能以可靠的式提 健康的体素质和柔韧性。The practice has also been shown to be a potentially powerful therapeutic tool.In studies involving patients with a variety of musculo-skeletal disorders,yoga was more helpful at reducing pain and improving mobility than other forms of low-impact exercise.瑜伽练习也被证实 有可能成为强的治疗具，在针对各种骼肌疾病患者的研究中，与其他低强度运动相，瑜伽在减轻疼痛 和增强运动能更胜筹。Adding yoga to an existing exercise routine can improve strength and flexibility for hard to treat conditions like chronic lower back pain,rheumatoid arthritis,and osteoporosis.将瑜伽加常锻炼计划中 可以增强机体量和柔韧性，从帮助们应对 慢性腰痛，类风湿性关节炎，以及质疏松等难以治愈的疾病。Yogas mix of physical exercise and regimented breathing has proven similarly therapeutic for lung health.Lung diseases like chronic bronchitis,emphysema,and asthma shrink the passageways that carry oxygen,while weakening the membrane that brings oxygen into the blood.瑜伽中体育锻炼与 有规律呼吸的结合 被证实对肺部健康 也有同样的保健作。如慢性管炎，肺肿和哮喘等肺部疾病，会使道缩紧，也让肺泡薄变得脆弱。3 秋贤工作室Day.Date.But breathing exercises like those found in yoga relax the muscles constricting those passageways and improve oxygen diffusion.Increasing the bloods oxygen content is especially helpful for those with weak heart muscles who have difficulty pumping enough oxygen throughout the body.And for those with healthy hearts,this practice can lower blood pressure and reduce risk factors for cardiovascular disease.但是瑜伽中针对呼吸的锻炼，让本来使道收缩的肌放松 从提氧的透过率。增加液中氧的含量，对那些肌薄弱难以为体 泵够氧的们特别有帮助。对于那些拥有健康脏的们来说，这项练习可以降低压，以及降低使管疾病 发的危险因素。Yogas most widely celebrated benefit may be the most difficult to prove:its psychological effects.Despite the longstanding association between yoga and psychological wellbeing,theres little conclusive evidence on how the practice affects mental health.One of the biggest claims is that yoga improves symptoms of depression and anxiety disorders.Since diagnosis of these conditions varies widely as do their origin and severity,its difficult to quantify yogas impact.瑜伽最为知的好处 可能是最难被证实的：是它对理的影响。尽管瑜伽和理健康 有着长期的联系 但是很少有确凿的证据 证明瑜伽练习是 如何影响理健康的。其中最的种说法是 瑜伽可以改善由抑郁症和 焦虑症所引起的症状。由于这些病的诊断，起源，和严重程度都有着很的差异，因此，瑜伽对其的影响 是很难被量化的。However,there is evidence to suggest that yoga can help reduce the symptoms of stress,as well as meditation or relaxation.然，有证据表明 瑜伽可以帮助们减轻压，以及帮助们冥想和放松。4 秋贤工作室Day.Date.Research on the effects of yoga is still evolving.In the future,well need larger studies,incorporating diverse participants,which can measure yogas impact on heart attacks,cancer rates,cognitive function and more.But for now,yoga can continue its ancient traditional as a way to exercise,reflect,and relax.对于瑜伽的研究仍在继续，将来，我们需要更规模的研究，并纳不同的参与者，来衡量瑜伽对于 脏病，癌症发病率，以及认知功能等多的影响。但前，瑜伽可以继续其古的传统，作为种供们 锻炼、反思和放松的式。5 秋贤工作室Day.Date.运动改变脑The brain-changing benefits of exerciseWhat if I told you there was something that you can do right now that would have an immediate,positive benefit for your brain including your mood and your focus?And what if I told you that same thing could actually last a long time and protect your brain from different conditions like depression,Alzheimers disease or dementia.Would you do it?Yes!如果我告诉你有件事你马上去做的话 就会对你的脑，包括情绪和专注 刻产积极作？如果我告诉你它可长期维持 并保护你的脑免受 如抑郁、年痴呆或是失智症等 不同病况的侵袭。你会愿意去做这件事吗？愿意！I am talking about the powerful effects of physical activity.Simply moving your body,has immediate,long-lasting and protective benefits for your brain.And that can last for the rest of your life.So what I want to do today is tell you a story about how I used my deep understanding of neuroscience,as a professor of neuroscience,to essentially do an experiment on myself in which I discovered the science underlying why exercise is the most transformative thing that you can do for your brain today.我所说的就是体育运动的強效果。简单地让你的体动起来，就能够对你的脑产 即时的和长期的保护功效。且可以持续的时间。所以我今天想要分享个故事，关于我如何使 我所深度理解的神经科学，作为名神经科学教授，我在上做了项实验，在这个实验中我发现了 为什么运动最易转化成 对你的脑有益的东西。Now,as a neuroscientist,I know that our brains,that is the thing in our head right now,that is the most complex structure6 秋贤工作室Day.Date.known to humankind.But its one thing to talk about the brain,and its another to see it.作为名神经科学家，我知道我们的脑，就是我们脑袋中的东西，是对类所知的最为复杂的结构。但是谈论脑，和亲眼看到它是两件事。So here is a real preserved human brain.And its going to illustrate two key areas that we are going to talk about today.The first is the prefrontal cortex,right behind your forehead,critical for things like decision-making,focus,attention and your personality.The second key area is located in the temporal lobe,shown right here.You have two temporal lobes in your brain,the right and the left,and deep in the temporal lobe is a key structure critical for your ability to form and retain new long-term memories for facts and events.And that structure is called the hippocampus.这是个真实保存的类脑。它会展我们今天所要讨论的 两个关键部分。第部分是前额层，就在你额头后，对做决定、专注、注意及性格等 关重要。第个重要的区域是在颞叶，右边这。在脑有两个颞叶，右边个左边个，在颞叶深处有个常关键的结构 它对你的能关重要 能够形成和保存对事实、事件的 长期记忆。它被称作海马体。So Ive always been fascinated with the hippocampus.How could it be that an event that lasts just a moment,say,your first kiss,or the moment your first child was born,can form a memory that has changed your brain,that lasts an entire lifetime?Thats what I want to understand.I wanted to start and record the activity of individual brain cells in the hippocampus as subjects were forming new memories.And essentially try and decode how those brief bursts of electrical activity,which is how neurons communicate with each other,how those brief bursts either allowed us to form a new memory,or did not.7 秋贤工作室Day.Date.我直对海马体常着迷。件短暂的事情，如说，你的初吻，或者你第个孩诞的时刻，如何形成个能够改变你的脑 且持续终的记忆？这是我想要去弄明的。我想要去开始记录 当形成新的记忆的时候 海马体中每个单独细胞活动。从本质上尝试解码 这些电流活动的短暂爆发，这是神经元相互交流的式，这些短暂的爆发或让我们 形成段新的记忆，或没有。But a few years ago,I did something very unusual in science.As a full professor of neural science,I decided to completely switch my research program.Because I encountered something that was so amazing,with the potential to change so many lives that I had to study it.I discovered and I experienced the brain-changing effects of exercise.但是年之前，我做了些科学界中很少见的实验。作为个神经科学的全职教授，我决定完全扭转我的研究计划。因为我遇到了如此神奇的事物，它有可能改变众多的命 我必须要去研究它。我发现并亲经历了 运动对脑的改变。And I did it in a completely inadvertent way.I was actually at the height of all the memory work that I was doing-data was pouring in,I was becoming known in my field for all of this memory work.And it should have been going great.It was,scientifically.But when I stuck my head out of my lab door,I noticed something.I had no social life.I spent too much time listening to those brain cells in a dark room,by myself.且是种完全 插柳柳成荫的式。事实上当时我正处于 所有记忆作的最点 数据如潮般涌，因为记忆研究作,我在那领域正在声名鹊起。它可以变得更出，从科学度来讲，它正是如此。但当我在实验室外时，我注意到件事，那就是我没有社交活。我花费了太多时间倾听那些脑细胞上 在暗的屋，独。I didnt move my body at all.I had gained 25 pounds.And actually,it took me many years to realize it,I was actually miserable.And I shouldnt be miserable.And I went on a river-8 秋贤工作室Day.Date.rafting trip-by myself,because I had no social life.And I came back-thinking,Oh,my God,I was the weakest person on that trip.And I came back with a mission.I said,Im never going to feel like the weakest person on a river-rafting trip again.我完全不运动。我已经长胖了25磅。事实上，我花费了很多年 才意识到这个问题。我当时是很糟糕的，我本不该如此。我个去做了次漂流，因为我没朋友啊。然后当我回来后想着，“天哪，我是那趟旅程最弱的个。”我回来后给下了个任务。我对说，“我再也不要这种感受，再也不要做 个漂流之中最弱的那个。And thats what made me go to the gym.And I focused my type-A personality on going to all the exercise classes at the gym.I tried everything.I went to kickbox,dance,yoga,step class,and at first it was really hard.But what I noticed is that after every sweat-inducing workout that I tried,I had this great mood boost and this great energy boost.And thats what kept me going back to the gym.Well,I started feeling stronger.I started feeling better,I even lost that 25 pounds.这个想法促使我进了健房。我的A型格促使我尝试了健房所有运动。我尝试了切，我做了拳击训练，舞蹈，瑜伽，踏步教程。开始的时候确实很难，但我注意到每次汗挥洒后，我的情绪都变得常好，精也更好。那促使我不断进健房。然后我开始感受到变得强壮。我感受常好，甚还减掉了那25磅。And now,fast-forward a year and a half into this regular exercise program and I noticed something that really made me sit up and take notice.I was sitting at my desk,writing a research grant,and a thought went through my mind that had never gone through my mind before.And that thought was,Gee,grant-writing is going well today.And all the scientists-yeah,all the scientists always laugh when I say that,because grant-writing never goes well.It is so hard;youre always pulling your hair out,trying to come up with that million-dollar-winning idea.9 秋贤工作室Day.Date.现在，我经常去参加运动后 已经年半过去了，我注意到有些东西 值得我坐下来记录。当时我正坐在桌旁，写着份研究基申请，个想法突然从脑海冒出来，此前我从未这样想过。这个想法就是，“天哪，申请材料今天写的很顺利嘛。”所有的科学家对，所有科学家都会在 我这样说的时候笑，因为基申请写作从来都不好写。它太难了，你总是绞尽脑汁，试图想出能够赢得百万美的想法。But I realized that the grant-writing was going well,because I was able to focus and maintain my attention for longer than I had before.And my long-term memory-what I was studying in my own lab-seemed to be better in me.And thats when I put it together.但我意识到那次写作很顺利，因为我能够专注地保持我的注意 以前时间都要久。我的长期记忆 就是我实验室研究的东西 显也更好了。从那时起我将它们联系在起。Maybe all that exercise that I had included and added to my life was changing my brain.Maybe I did an experiment on myself without even knowing it.So as a curious neuroscientist,I went to the literature to see what I could find about what we knew about the effects of exercise on the brain.And what I found was an exciting and a growing literature that was essentially showing everything that I noticed in myself.Better mood,better energy,better memory,better attention.And the more I learned,the more I realized how powerful exercise was.Which eventually led me to the big decision to completely shift my research focus.或许我所有的运动 都在改变我的脑。或许我在没有意识到的情况下 对我进了项实验。作为个好奇的神经学家，我去献查找现有已知的 关于运动对于脑的影响。我发现项让欣喜的且正在增长的 献记载 记载了乎所有发在我上的事更好的情绪、精、记忆和 专注。我所了解越多，我就越认识到运动的魅，这也指引我做了个重决定 来完全扭转我的研究向。10 秋贤工作室Day.Date.And so now,after several years of really focusing on this question,Ive come to the following conclusion:that exercise is the most transformative thing that you can do for your brain today for the following three reasons.Number one:it has immediate effects on your brain.A single workout that you do will immediately increase levels of neurotransmitters like dopamine,serotonin and noradrenaline.That is going to increase your mood right after that workout,exactly what I was feeling.现在，经过年对 这个问题的专注研究，我得到了以下结论：运动是当下你所能做的对脑最好的 最具转化性的东西，有以下三个原因：原因：它对你的脑有 刻的影响。你所做的每点运动 都会刻提升你神经递质的平 像是海马体、清素和 去甲肾上腺素。所以它会马提升你的情绪，就像我所体会到的。My lab showed that a single workout can improve your ability to shift and focus attention,and that focus improvement will last for at least two hours.And finally,studies have shown that a single workout will improve your reaction times which basically means that you are going to be faster at catching that cup of Starbucks that falls off the counter,which is very,very important.But these immediate effects are transient,they help you right after.我的实验显，单个短暂的运动 可以提升你转移和集中注意的能，这种提升可以持续少两个时。最后，研究还显，运动本可以提你的反应时间 这意味着 你在接星巴克杯的时候更迅速 如果它掉下柜台的话，这点可以说是相当重要了。这些效果之所以能够长期有 是因为运动改变了脑的解剖结构，理机能和功能。And these effects are long-lasting because exercise actually changes the brains anatomy,physiology and function.Lets start with my favorite brain area,the hippocampus.The hippocampus-or exercise actually produces brand new brain cells,new brain cells in the hippocampus,that actually increase its volume,as well as improve your long-term11 秋贤工作室Day.Date.memory,OK?And that including in you and me.这些效果之所以能够长期有 是因为运动改变了脑的解剖结构，理机能和功能。让我们从我最喜欢的脑区域开始，海马体。海马体 或者说是运动实际上 能够产全新的脑细胞，海马体中的全新脑细胞能够增加它的数量，同时提升你的长期记忆。这些对你我都适。Number two:the most common finding in neuroscience studies,looking at effects of long-term exercise,is improved attention function dependent on your prefrontal cortex.You not only get better focus and attention,but the volume of the hippocampus increases as well.And finally,you not only get immediate effects of mood with exercise but those last for a long time.So you get long-lasting increases in those good mood neurotransmitters.原因：在神经科学研究中最常见的发现 是长期运动的影响 它能够单独提升你的注意 或是你的前额层。你不仅能够得到更好的专注，同时也增加了你的海马体数量。最后点是你不仅能够 获得即时的愉悦情 这种情绪还能够维持较长的时间。所以你获得的是能够长期存在的 情绪转化神经元。But really,the most transformative thing that exercise will do is its protective effects on your hippocampus.Here you can think about the brain like a muscle.The more youre working out,the big