Wendy Suzuki: The brain-changing benefits of exercise | TED

10,172,103 views ・ 2018-03-21

TED


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翻译人员: GGrace Bai 校对人员: Wenqing Jia
00:12
What if I told you there was something that you can do right now
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如果我告诉你有件事你马上去做的话
00:17
that would have an immediate, positive benefit for your brain
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就会对你的大脑,包括情绪和专注力
00:20
including your mood and your focus?
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立刻产生积极作用?
00:24
And what if I told you that same thing could actually last a long time
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如果我告诉你它可长期维持
00:29
and protect your brain from different conditions
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并保护你的大脑免受
00:32
like depression, Alzheimer's disease or dementia.
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如抑郁、老年痴呆或是失智症等 不同病况的侵袭。
00:36
Would you do it?
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你会愿意去做这件事吗?
00:37
Yes!
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愿意!
00:39
I am talking about the powerful effects of physical activity.
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我所说的就是体育运动的强大效果。
00:43
Simply moving your body,
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简单地让你的身体动起来,
00:46
has immediate, long-lasting and protective benefits for your brain.
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就能够对你的大脑产生 即时的和长期的保护功效。
00:51
And that can last for the rest of your life.
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而且可以持续一生的时间。
00:54
So what I want to do today is tell you a story
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所以我今天想要分享一个故事,
00:56
about how I used my deep understanding of neuroscience,
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关于我如何使用 我所深度理解的神经科学,
01:01
as a professor of neuroscience,
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作为一名神经科学教授,
01:02
to essentially do an experiment on myself
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我在自己身上做了一项实验,
01:05
in which I discovered the science underlying
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在这个实验中我发现了
01:08
why exercise is the most transformative thing
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为什么运动最易转化成
01:12
that you can do for your brain today.
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对你的大脑有益的东西。
01:15
Now, as a neuroscientist, I know that our brains,
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作为一名神经科学家, 我知道我们的大脑,
01:19
that is the thing in our head right now,
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就是我们脑袋中的东西,
01:22
that is the most complex structure known to humankind.
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是对人类所知的最为复杂的结构。
01:27
But it's one thing to talk about the brain,
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但是谈论大脑,
01:29
and it's another to see it.
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和亲眼看到它是两件事。
01:31
So here is a real preserved human brain.
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这是一个真实保存的人类大脑。
01:34
And it's going to illustrate two key areas that we are going to talk about today.
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它会展示我们今天所要讨论的 两个关键部分。
01:38
The first is the prefrontal cortex, right behind your forehead,
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第一部分是前额皮层, 就在你额头后面,
01:42
critical for things like decision-making, focus, attention and your personality.
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对做决定、专注力、注意力及性格等 至关重要。
01:49
The second key area is located in the temporal lobe, shown right here.
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第二个重要的区域是在颞叶, 右边这里。
01:53
You have two temporal lobes in your brain, the right and the left,
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在大脑里有两个颞叶, 右边一个左边一个,
01:56
and deep in the temporal lobe is a key structure
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在颞叶深处有一个非常关键的结构
01:59
critical for your ability
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它对你的能力至关重要
02:01
to form and retain new long-term memories for facts and events.
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能够形成和保存对事实、事件的 长期记忆。
02:05
And that structure is called the hippocampus.
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它被称作海马体。
02:08
So I've always been fascinated with the hippocampus.
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我一直对海马体非常着迷。
02:12
How could it be that an event that lasts just a moment,
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一件短暂的事情,
02:17
say, your first kiss,
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比如说,你的初吻,
02:19
or the moment your first child was born,
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或者你第一个孩子诞生的时刻,
02:23
can form a memory that has changed your brain,
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如何形成一个能够改变你的大脑
02:26
that lasts an entire lifetime?
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且持续终生的记忆?
02:28
That's what I want to understand.
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这是我想要去弄明白的。
02:30
I wanted to start and record the activity of individual brain cells
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我想要去开始记录
当形成新的记忆的时候
02:35
in the hippocampus
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海马体中每个单独细胞活动。
02:37
as subjects were forming new memories.
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02:39
And essentially try and decode how those brief bursts of electrical activity,
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从本质上尝试解码 这些电流活动的短暂爆发,
02:44
which is how neurons communicate with each other,
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这是神经元相互交流的方式,
02:47
how those brief bursts either allowed us to form a new memory, or did not.
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这些短暂的爆发或让我们 形成一段新的记忆,或没有。
02:52
But a few years ago, I did something very unusual in science.
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但是几年之前, 我做了一些科学界中很少见的实验。
02:56
As a full professor of neural science,
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作为一个神经科学的全职教授,
02:58
I decided to completely switch my research program.
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我决定完全扭转我的研究计划。
03:02
Because I encountered something that was so amazing,
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因为我遇到了如此神奇的事物,
03:07
with the potential to change so many lives
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它有可能改变众多人的生命
03:10
that I had to study it.
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我必须要去研究它。
03:11
I discovered and I experienced the brain-changing effects of exercise.
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我发现并亲身经历了 运动对大脑的改变。
03:18
And I did it in a completely inadvertent way.
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而且是一种完全 "无心插柳柳成荫"的方式。
03:21
I was actually at the height of all the memory work that I was doing --
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事实上当时我正处于 所有记忆工作的最高点——
03:25
data was pouring in,
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数据如潮水般涌入,
03:27
I was becoming known in my field for all of this memory work.
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因为记忆研究工作, 我在那一领域正在声名鹊起。
03:31
And it should have been going great. It was, scientifically.
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它可以变得更出色, 从科学角度来讲,它正是如此。
03:35
But when I stuck my head out of my lab door,
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但当我在实验室外时,
03:39
I noticed something.
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我注意到一件事,
03:41
I had no social life.
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那就是我没有社交生活。
03:43
I spent too much time listening to those brain cells
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我花费了太多时间倾听那些脑细胞上
03:46
in a dark room, by myself.
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在黑暗的屋子里,独自一人。
03:47
(Laughter)
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(笑声)
03:48
I didn't move my body at all.
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我完全不运动。
03:51
I had gained 25 pounds.
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我已经长胖了25磅。
03:54
And actually, it took me many years to realize it,
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事实上,我花费了很多年 才意识到这个问题。
03:57
I was actually miserable.
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我当时是很糟糕的,
03:58
And I shouldn't be miserable.
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而我本不该如此。
04:00
And I went on a river-rafting trip -- by myself, because I had no social life.
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我自己一个人去做了一次漂流, 因为我没朋友啊。
04:04
And I came back --
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然后当我回来后——
04:06
(Laughter)
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(笑声)
04:07
thinking, "Oh, my God, I was the weakest person on that trip."
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想着,“天哪, 我是那趟旅程最弱的一个。”
04:10
And I came back with a mission.
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我回来后给自己下了一个任务。
04:12
I said, "I'm never going to feel like the weakest person
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我对自己说,“我再也不要这种感受, 再也不要做
04:14
on a river-rafting trip again."
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一个漂流之中最弱的那个。“
04:16
And that's what made me go to the gym.
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这个想法促使我走进了健身房。
04:18
And I focused my type-A personality
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我的A型人格促使我
04:21
on going to all the exercise classes at the gym.
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尝试了健身房所有运动。
04:24
I tried everything.
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我尝试了一切。
04:26
I went to kickbox, dance, yoga, step class,
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我做了拳击训练,舞蹈,瑜伽, 踏步教程,
04:30
and at first it was really hard.
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开始的时候确实很难。
04:32
But what I noticed is that after every sweat-inducing workout that I tried,
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但我注意到每一次汗水挥洒后,
04:37
I had this great mood boost and this great energy boost.
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我的情绪都变得非常好, 精力也更好。
04:41
And that's what kept me going back to the gym.
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那促使我一直不断走进健身房。
04:44
Well, I started feeling stronger.
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然后我开始感受到自己变得强壮。
04:47
I started feeling better, I even lost that 25 pounds.
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我感受非常好, 甚至还减掉了那25磅。
04:50
And now, fast-forward a year and a half into this regular exercise program
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现在,自我经常去参加运动后 已经一年半过去了,
04:56
and I noticed something that really made me sit up and take notice.
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我注意到有些东西 值得我坐下来记录。
05:00
I was sitting at my desk, writing a research grant,
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当时我正坐在桌旁, 写着一份研究基金申请,
05:03
and a thought went through my mind
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一个想法突然从脑海冒出来,
05:05
that had never gone through my mind before.
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此前我从未这样想过。
05:07
And that thought was,
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这个想法就是,
05:09
"Gee, grant-writing is going well today."
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“天哪, 申请材料今天写的很顺利嘛。”
05:13
And all the scientists --
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所有的科学家——
05:14
(Laughter)
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(笑声)
05:15
yeah, all the scientists always laugh when I say that,
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对,所有科学家都会在 我这样说的时候大笑,
05:17
because grant-writing never goes well.
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因为基金申请写作从来都不好写。
05:20
It is so hard; you're always pulling your hair out,
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它太难了,你总是绞尽脑汁,
05:22
trying to come up with that million-dollar-winning idea.
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试图想出能够赢得百万美金的想法。
05:26
But I realized that the grant-writing was going well,
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但我意识到那次写作很顺利,
05:29
because I was able to focus and maintain my attention
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因为我能够专注地保持我的注意力
05:33
for longer than I had before.
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比以前时间都要久。
05:35
And my long-term memory -- what I was studying in my own lab --
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我的长期记忆—— 就是我实验室里研究的东西
05:40
seemed to be better in me.
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显示也更好了。
05:43
And that's when I put it together.
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从那时起我将它们联系在一起。
05:45
Maybe all that exercise that I had included and added to my life
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或许我所有的运动
05:50
was changing my brain.
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都在改变我的大脑。
05:52
Maybe I did an experiment on myself without even knowing it.
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或许我在自己没有意识到的情况下 对我自己进行了一项实验。
05:55
So as a curious neuroscientist,
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作为一个好奇的神经学家,
05:56
I went to the literature to see what I could find about what we knew
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我去文献里面查找现有已知的
06:00
about the effects of exercise on the brain.
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关于运动对于大脑的影响。
06:02
And what I found was an exciting and a growing literature
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我发现一项让人欣喜的且正在增长的 文献记载
06:06
that was essentially showing everything that I noticed in myself.
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记载了几乎所有发生在我身上的事
06:11
Better mood, better energy, better memory, better attention.
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更好的情绪、精力、记忆力和 专注力。
06:15
And the more I learned,
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我所了解越多,
06:17
the more I realized how powerful exercise was.
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我就越认识到运动的魅力,
06:21
Which eventually led me to the big decision
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这也指引我做了一个重大决定
06:24
to completely shift my research focus.
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来完全扭转我的研究方向。
06:28
And so now, after several years of really focusing on this question,
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现在,经过几年对 这个问题的专注研究,
06:33
I've come to the following conclusion:
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我得到了以下结论:
06:36
that exercise is the most transformative thing
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运动是当下你所能做的对大脑最好的
06:39
that you can do for your brain today
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最具转化性的东西,
06:41
for the following three reasons.
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有以下三个原因:
06:43
Number one: it has immediate effects on your brain.
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原因一:它对你的大脑有 立刻的影响。
06:47
A single workout that you do
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你所做的每一点运动
06:49
will immediately increase levels of neurotransmitters
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都会立刻提升你神经递质的水平
06:53
like dopamine, serotonin and noradrenaline.
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像是海马体、血清素和 去甲肾上腺素。
06:56
That is going to increase your mood right after that workout,
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所以它会立马提升你的情绪,
07:00
exactly what I was feeling.
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就像我所体会到的。
07:01
My lab showed that a single workout
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我的实验显示,单个短暂的运动
07:04
can improve your ability to shift and focus attention,
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可以提升你转移和集中注意力的能力,
07:07
and that focus improvement will last for at least two hours.
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这种提升可以持续至少两个小时。
07:11
And finally, studies have shown
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最后,研究还显示,
07:13
that a single workout will improve your reaction times
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运动本身可以提高你的反应时间
07:16
which basically means
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这意味着
07:18
that you are going to be faster at catching that cup of Starbucks
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你在接星巴克杯子的时候更迅速
07:21
that falls off the counter,
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如果它掉下柜台的话,
07:23
which is very, very important.
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这一点可以说是相当重要了。
07:25
(Laughter)
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(笑声)
07:26
But these immediate effects are transient, they help you right after.
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但是这些直接影响都是短暂的, 它们只能帮你一时。
07:30
What you have to do is do what I did,
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你所需要做的是像我一样,
07:32
that is change your exercise regime, increase your cardiorespiratory function,
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改变你的锻炼习惯, 增强你的心肺功能,
07:36
to get the long-lasting effects.
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来取得长期的效果。
07:38
And these effects are long-lasting
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这些效果之所以能够长期有用
07:41
because exercise actually changes the brain's anatomy,
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是因为运动改变了大脑的解剖结构,
07:45
physiology and function.
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生理机能和功能。
07:48
Let's start with my favorite brain area, the hippocampus.
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让我们从我最喜欢的大脑区域开始, 海马体。
07:52
The hippocampus --
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海马体——
07:53
or exercise actually produces brand new brain cells,
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或者说是运动实际上 能够产生全新的脑细胞,
07:58
new brain cells in the hippocampus, that actually increase its volume,
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海马体中的全新脑细胞能够增加它的数量,
08:02
as well as improve your long-term memory, OK?
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同时提升你的长期记忆力。
08:07
And that including in you and me.
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这些对你我都适用。
08:10
Number two: the most common finding in neuroscience studies,
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原因二: 在神经科学研究中最常见的发现
08:14
looking at effects of long-term exercise,
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是长期运动的影响
08:16
is improved attention function dependent on your prefrontal cortex.
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它能够单独提升你的注意力 或是你的前额皮层。
08:21
You not only get better focus and attention,
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你不仅能够得到更好的专注力,
08:23
but the volume of the hippocampus increases as well.
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同时也增加了你的海马体数量。
08:27
And finally, you not only get immediate effects of mood with exercise
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最后一点是你不仅能够 获得即时的愉悦心情
08:32
but those last for a long time.
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这种情绪还能够维持较长的时间。
08:33
So you get long-lasting increases in those good mood neurotransmitters.
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所以你获得的是能够长期存在的 情绪转化神经元。
08:39
But really, the most transformative thing that exercise will do
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但实际上,运动所做的 最具变革意义的事情是
08:44
is its protective effects on your brain.
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它对于大脑的保护作用。
08:47
Here you can think about the brain like a muscle.
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你可以将大脑想象成是一块肌肉。
08:50
The more you're working out,
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你运动的越多,
08:52
the bigger and stronger your hippocampus and prefrontal cortex gets.
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你的海马体和前额皮层 就越大越强壮。
08:57
Why is that important?
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为什么这一点很重要呢?
08:58
Because the prefrontal cortex and the hippocampus
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因为前额皮层和海马体
09:01
are the two areas that are most susceptible to neurodegenerative diseases
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是最易神经退化疾病影响的两个区域
09:07
and normal cognitive decline in aging.
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并容易随着年龄增长认知能力下降。
09:10
So with increased exercise over your lifetime,
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所以增加运动量,
09:14
you're not going to cure dementia or Alzheimer's disease,
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你不仅能够预防痴呆和 阿兹海默综合症,
09:17
but what you're going to do is you're going to create
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你更能够创造
09:19
the strongest, biggest hippocampus and prefrontal cortex
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最强壮有力的海马体和前额皮层
09:22
so it takes longer for these diseases to actually have an effect.
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所以能够更有效低于这些疾病。
09:27
You can think of exercise, therefore,
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因此,你可以把运动想象成是
09:30
as a supercharged 401K for your brain, OK?
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为你的大脑额外提供的401退休金计划, 对不对?
09:35
And it's even better, because it's free.
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而且更棒的是,它是免费的。
09:39
So this is the point in the talk where everybody says,
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所以重点来了,大家都会说,
09:42
"That sounds so interesting, Wendy,
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“这听起来很不错啊,温蒂,
09:44
but I really will only want to know one thing.
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但我事实上只想知道一件事。
09:47
And that is, just tell me the minimum amount of exercise
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告诉我吧,运动的最低量是多少
09:51
I need to get all these changes."
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如果我想要实现你所说的这些变化。“
09:53
(Laughter)
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(笑声)
09:54
And so I'm going to tell you the answer to that question.
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我马上就会给出答案。
09:57
First, good news: you don't have to become a triathlete to get these effects.
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首先,好消息是:你不需要参加 铁人三项才能获得这些改变。
10:01
The rule of thumb is you want to get three to four times a week exercise
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首要的原则是你需每周运动三到四次
10:06
minimum 30 minutes an exercise session,
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每次最低30分钟,
10:09
and you want to get aerobic exercise in.
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要包含有氧运动。
10:12
That is, get your heart rate up.
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这样能够让你的心率加快。
10:14
And the good news is, you don't have to go to the gym
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还有一个好消息是你不需要走进健身房
10:16
to get a very expensive gym membership.
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来办一张昂贵的会员卡。
10:18
Add an extra walk around the block in your power walk.
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在你能力范围内在周边街区多走一圈。
10:22
You see stairs -- take stairs.
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如果见到台阶-就走走台阶。
10:24
And power-vacuuming can be as good as the aerobics class
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这些能量的聚集和有氧课程是一样的
10:29
that you were going to take at the gym.
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就像你在健身房上的一样。
10:31
So I've gone from memory pioneer
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所以我从记忆先锋
10:35
to exercise explorer.
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变成了运动探索者。
10:37
From going into the innermost workings of the brain,
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从深入大脑内部的运作,
10:41
to trying to understand how exercise can improve our brain function,
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到尝试了解运动 如何来提升大脑的性能,
10:45
and my goal in my lab right now
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我现在的实验室目标是
10:48
is to go beyond that rule of thumb that I just gave you --
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超越我刚刚所给你们的首要原则——
10:51
three to four times a week, 30 minutes.
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每周三到四次大于30分钟。
10:53
I want to understand the optimum exercise prescription
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我想要为你了解运动的最佳配方
10:58
for you, at your age, at your fitness level,
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根据你们年龄,健身的情况,
11:02
for your genetic background,
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以及基因背景,
11:04
to maximize the effects of exercise today
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来实现当前运动效果的最大化
11:08
and also to improve your brain and protect your brain the best
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同时为你的余生来提升
11:13
for the rest of your life.
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和保护你的大脑。
11:15
But it's one thing to talk about exercise, and it's another to do it.
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但是知易行难,
11:19
So I'm going to invoke my power as a certified exercise instructor,
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所以让我来以一个 认证运动教练的身份来呼吁你们,
11:23
to ask you all to stand up.
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请大家起身,
11:25
(Laughter)
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(笑声)
11:27
We're going to do just one minute of exercise.
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我们来做一个一分钟的运动。
11:29
It's call-and-response, just do what I do, say what I say,
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名字叫“我说你应”, 请做我所做,说我所说,
11:32
and make sure you don't punch your neighbor, OK?
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当然确保你不要打到邻座, 准备好了吗?
11:36
Music!
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音乐!
11:37
(Upbeat music)
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(欢快的音乐响起)
11:38
Five, six, seven, eight, it's right, left, right, left.
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五六七八,右左右左。
11:43
And I say, I am strong now.
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现在我要说,我很强壮。
11:48
Let's hear you.
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请跟我重复。
11:49
Audience: I am strong now.
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观众:我很强壮。
11:52
Wendy Suzuki: Ladies, I am Wonder Woman-strong.
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女士们,我是神奇女侠。
11:56
Let's hear you!
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请跟我重复。
11:57
Audience: I am Wonder Woman-strong.
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观众:我是神奇女侠。
12:00
WS: New move -- uppercut, right and left.
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新动作——勾拳,右左。
12:02
I am inspired now. You say it!
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我激情澎湃。请跟我重复。
12:06
Audience: I am inspired now.
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观众:我激情澎湃。
12:10
WS: Last move -- pull it down, right and left, right and left.
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最后一个——往下走,右左,右左。
12:14
I say, I am on fire now! You say it.
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我在燃烧!跟我重复。
12:18
Audience: I am on fire now.
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观众:我在燃烧。
12:22
WS: And done! OK, good job!
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好,做的很棒!
12:24
(Applause)
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(掌声)
12:30
Thank you.
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谢谢。
12:31
I want to leave you with one last thought.
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我想要和你们分享最后一点心得。
12:34
And that is, bringing exercise in your life
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把运动引入你的生活
12:37
will not only give you a happier, more protective life today,
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不仅仅能够给你一个更开心的、 备受保护的当下生活,
12:42
but it will protect your brain from incurable diseases.
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它还可以使你的大脑免受 无法治愈的疾病侵袭。
12:47
And in this way it will change the trajectory of your life
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从而改变你人生的轨迹,
12:52
for the better.
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让它变得更好。
12:53
Thank you very much.
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非常感谢。
12:55
(Applause)
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(掌声)
12:58
Thank you.
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谢谢。
12:59
(Applause)
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(掌声)
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