如何保护你的大脑免受压力侵害【TED演讲】
共 3 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 如何保护你的大脑免受压力侵害【TED演讲】 中英双语 | 9:16 |
| P2 | 如何保护你的大脑免受压力侵害【TED演讲】 英文字幕(中文外 | 9:16 |
| P3 | 如何保护你的大脑免受压力侵害【TED演讲】 无字幕(中英外挂 | 9:16 |
P1 · 如何保护你的大脑免受压力侵害【TED演讲】 p01 中英双语 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | So is there anyone in this room who would like to have a better memory? | 那么,在这个房间里有人想有一个更好的记忆吗? |
| 0:06 | Better being able to remember things. | 更能记事. |
| 0:08 | Okay, that's nearly half of you. | 好吧,这是你近一半。 |
| 0:11 | And are there maybe people in this room who would like to have a better concentration? | 也许这间屋子里有人想集中精神吗? |
| 0:15 | Better being able to focus on your job and not get distracted all the time. | 最好能专心工作 而不是老是分心 |
| 0:19 | That's even more people. | 更是众生. |
| 0:21 | Well, I can tell you if these things don't work the way you want them to, it may have to do with stress. | 好吧,我可以告诉你,如果这些事情不 工作的方式你想要的, 它可能与压力有关。 |
| 0:27 | And luckily there are things you can do to improve it. | 幸运的是,有些事情你可以改进它。 |
| 0:31 | I'm trained as a neurobiologist and I work as a science journalist. | 我被训练成神经生物学家 并担任科学记者 |
| 0:35 | So you can say I know a thing or two about this precious organ. | 你可以说我对这个珍贵的器官有一点了解 |
展开字幕全文（149 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | So is there anyone in this room who would like to have a better memory? | 那么,在这个房间里有人想有一个更好的记忆吗? |
| 2 | Better being able to remember things. | 更能记事. |
| 3 | Okay, that's nearly half of you. | 好吧,这是你近一半。 |
| 4 | And are there maybe people in this room who would like to have a better concentration? | 也许这间屋子里有人想集中精神吗? |
| 5 | Better being able to focus on your job and not get distracted all the time. | 最好能专心工作 而不是老是分心 |
| 6 | That's even more people. | 更是众生. |
| 7 | Well, I can tell you if these things don't work the way you want them to, it may have to do with stress. | 好吧,我可以告诉你,如果这些事情不 工作的方式你想要的, 它可能与压力有关。 |
| 8 | And luckily there are things you can do to improve it. | 幸运的是,有些事情你可以改进它。 |
| 9 | I'm trained as a neurobiologist and I work as a science journalist. | 我被训练成神经生物学家 并担任科学记者 |
| 10 | So you can say I know a thing or two about this precious organ. | 你可以说我对这个珍贵的器官有一点了解 |
| 11 | But there can be quite a gap between knowing a lot about the brain and actually being good to it, I learned. | 但是对于大脑的很多了解 和对大脑的善用之间可能存在很大的差距, 我学到了。 |
| 12 | When I started off as a science journalist 20 years ago, | 我20年前开始当科学记者时 |
| 13 | I was so eager to show the world that I could do it. | 我非常渴望向全世界展示我能做到 |
| 14 | I took on every assignment I could have. | 我承担了一切任务 |
| 15 | I interviewed every hotshot around. | 我采访了每个热门人物 |
| 16 | I worked till way past midnight | 我工作到午夜时分 |
| 17 | and I had to get up early because I had two little kids and a hard-working husband and all sorts of challenges and no time to think. | 我不得不早起 因为我有两个孩子 一个勤奋工作的丈夫 各种各样的挑战 没有时间思考 |
| 18 | Now we all know where that leads to, right? | 现在我们都知道通往哪里了,对不对? |
| 19 | I couldn't believe it, but I had a burnout. | 我不能相信,但我有一个燃烧。 |
| 20 | And it felt my brain had just given up on me. | 感觉我的大脑刚刚放弃了我。 |
| 21 | I wasn't able to plan anymore. | 我无法再计划了 |
| 22 | I couldn't decide from a large to-do list what to do first, what to do next. | 我无法从一个大型的待办事宜列表中决定先做什么,下一步做什么. |
| 23 | I couldn't concentrate on my work. | 我不能专心工作 |
| 24 | I couldn't remember anything and my emotions | 我什么都记不起来 也记不起我的情绪 |
| 25 | were all over the place, | 到处都是, |
| 26 | mainly low. | 主要是低调。 |
| 27 | And as a science | 作为科学 |
| 28 | journalist and as a brain scientist, I knew that chronic stress is devastating for your brain. | 作为一名脑科学家,我知道 慢性压力对你的大脑是毁灭性的。 |
| 29 | It gets marinated in a toxic cocktail of stress hormones and it affects two areas in particular. | 它被毒鸡尾酒 压力激素 并特别影响两个领域。 |
| 30 | The first area is the frontal lobe | 第一个区域是前叶 |
| 31 | and I brought a human brain model here. | 我带来了一个人类的大脑模型。 |
| 32 | It sits in your head like this | 它像这样坐在你的头上 |
| 33 | and this frontal lobe, | 和这个前叶, |
| 34 | we use this to do exactly all those things I just mentioned. | 我们用这个来做我刚才提到的那些事 |
| 35 | To set a goal, to make a plan, to decide what to do first, what to do next. | 定下目标,制定计划,先决定下一步要做什么. |
| 36 | It's the seed of your working memory. | 这是你工作记忆的种子 |
| 37 | You use it to focus on your job and it keeps your emotions under control. | 你用它来专注于你的工作, 它保持你的情绪控制。 |
| 38 | And the second vulnerable part is the hippocampus. | 第二个脆弱的部分是河马营 |
| 39 | It's on either side of the brain a bit more | 在大脑的两边都多一点 |
| 40 | in the middle and this is the core of our memory. | 在中间,这是我们记忆的核心。 |
| 41 | Now, why are these two areas so sensitive to stress? | 为什么这两个领域如此敏感? |
| 42 | That's because | 那是因为 |
| 43 | stress hormones, high stress hormone levels, literally make these cells in these areas shrink. | 压力激素,高压力激素水平,字面上使这些地区的这些细胞萎缩. |
| 44 | You see a brain cell here of a rat. | 你看见一只老鼠的脑细胞 |
| 45 | This is the cell body and you see all those long | 这是细胞体,你看到这么多 |
| 46 | extensions, those branches and twigs and they reach out to other neurons. | 延伸,这些树枝和树枝 它们伸向其他神经元 |
| 47 | They make contact with each other | 他们互相接触 |
| 48 | so they form a network. | 所以他们组成了一个网络。 |
| 49 | And in rats and in people who are chronically stressed, you see that these branches disappear, the contacts break down, they just dissolve | 在老鼠和长期受压的人中, 你看到这些树枝消失,接触断裂,它们只是溶解 |
| 50 | and | 和 |
| 51 | the network just doesn't work as well anymore. | 网络已经失效了 |
| 52 | So that's bad news, right? | 所以,这是坏消息,对不对? |
| 53 | But luckily, | 但幸运的是, |
| 54 | brain science has revealed many things you can do to counteract this. | 大脑科学揭示了很多你能做的 来应对这个现象。 |
| 55 | And I discovered that when I dove into the literature and | 我发现当我跳进文献中 |
| 56 | in search for ways to improve the brain and I'll share with you the four most important ones. | 为了寻找改善大脑的方法 我会和你们分享四个最重要的 |
| 57 | By far the best thing you can do for your brain is be physically active. | 目前为止,你对大脑所能做的最好的事情是身体活动. |
| 58 | Now, we all know that being physically active is good for you, right? | 现在,我们都知道身体活动对你有好处,对吧? |
| 59 | But there can be quite a gap between knowing this and actually doing it. | 但是,在知道这一点与实际这样做之间可能存在很大的差距。 |
| 60 | But when we're working out, it's not just good because your heart starts pumping and you get oxygen to your brain. | 但当我们工作的时候,它不仅仅是好 因为你的心脏开始泵动,你得到氧气到你的大脑。 |
| 61 | While you're being physically active, your brain actually makes a growth factor that stimulates the outgrowth of these branches. | 当你身体活跃的时候,你的大脑实际上会形成一个生长因素 刺激这些分支的生长。 |
| 62 | They grow out again, they reestablish contacts, maybe even new cells are formed. | 它们再次成长,它们重新建立联系,甚至可能形成新的细胞. |
| 63 | So while you are working out, you're not just working on a gorgeous body, but you're also working on a gorgeous mind. | 所以当你在工作的时候, 你不只是在工作 一个华丽的身体, 而且还在工作 一个华丽的头脑。 |
| 64 | And you don't have to run a marathon if that's not your thing because research shows that already people who just walk briskly | 你不必跑马拉松 如果这不是你的事情 因为研究显示 已经有人 |
| 65 | for three times a week, 45 minutes a day, a week, a period. | 每周三次,每天45分钟,一周,一段时间。 |
| 66 | Three times a week, 45 minutes. | 每周三次,45分钟。 |
| 67 | Their hippocampus is already bigger in size than in people who only do stretching exercises. | 他们的河马体型已经比那些只做伸展运动的人大。 |
| 68 | So I used to decide to first get that deadline and then go to the gym, maybe later, maybe next week. | 所以,我曾经决定先拿到最后期限 然后去健身房,也许以后,也许下周。 |
| 69 | But I don't do that anymore. | 但我不再这么做了 |
| 70 | I now first go to the gym and then get the deadline. | 我现在先去健身房 然后得到最后期限 |
| 71 | The second very important thing you can do for your brain is sleep well. | 你对大脑的第二件很重要的事 就是好好睡觉 |
| 72 | Now, I'd like to see your hands. | 现在,我想看到你的手。 |
| 73 | Who of you has slept eight hours last night, eight hours? | 你们谁昨晚睡了八小时? |
| 74 | Well, you're doing quite okay. | 你做的还不错 |
| 75 | I think it's 40 percent. | 我认为是40%。 |
| 76 | There can be quite a gap between knowing that sleep is good for you and actually do it. | 在知道睡眠对你有好处与实际做之间可能有很大的差距。 |
| 77 | But I can tell you and you may know already that sleep loss | 但我可以告诉你,你可能已经知道 失眠 |
| 78 | is a chronic stressor for your brain as well. | 也是你大脑的长期压力 |
| 79 | Already after one night without sleep, | 过了一夜没睡 |
| 80 | you know that your concentration is bad, your memory is worse, you're a little more irritable. | 你知道你的注意力是坏的, 你的记忆更糟糕, 你有点更刺激。 |
| 81 | So that's only after one night of sleep. | 所以只有睡一晚后才会睡 |
| 82 | This area behind your forehead starts malfunctioning, | 你额头后面的这个区域开始故障 |
| 83 | let alone after many nights of too little sleep. | 更别说睡得太晚了 |
| 84 | While we sleep, our brain reorganizes itself. | 我们睡觉的时候 我们的大脑会自我重组 |
| 85 | The good connections are strengthened, the bad connections are taken out, | 良好的联系得到加强,坏的联系被消除, |
| 86 | and it washes itself clean from waste products. | 它从废品中清洗干净 |
| 87 | So we really need that for a good working brain. | 所以我们真的需要一个良好的大脑。 |
| 88 | Now, I told you I worked till way past midnight, but I don't do that anymore. | 现在,我告诉你我工作到午夜, 但我不再这样做了。 |
| 89 | I make sure I get my eight hours of sleep and it's really difficult for me because I'm a night owl | 我一定要睡8小时 对我来说很困难 因为我是夜猫子 |
| 90 | and I like to stay up late. | 我喜欢熬夜 |
| 91 | But whenever I miss an hour or two, I make sure I make up for it the | 但每当我错过一两个小时, 我一定要弥补它, |
| 92 | next night. | 下个晚上。 |
| 93 | Of course, your brain then also needs good building blocks, food. | 当然,你的大脑也需要 良好的构件,食物。 |
| 94 | And doing food research | 做食物调查 |
| 95 | is very difficult. | 很难 |
| 96 | It's very hard to pinpoint which specific vitamin or mineral is good for | 很难确定哪一种维生素或矿物质是好的 |
| 97 | your brain. | 你的大脑。 |
| 98 | But for an entire eating pattern, it's perfectly clear. | 但对于整个饮食模式来说,这是完全清楚的. |
| 99 | People who eat a Mediterranean | 吃地中海的人 |
| 100 | diet have a better brain for a longer time with a better memory and better concentration. | 饮食在更长的时间里拥有更好的大脑,拥有更好的记忆力和更好的集中. |
| 101 | Now, what is that Mediterranean diet? | 地中海的饮食是什么? |
| 102 | It sounds like it's all pizza and pasta, maybe. | 听起来像是披萨和面条 |
| 103 | Maybe you hope that, but that's not the case. | 也许你希望如此 但事实并非如此 |
| 104 | It's large amounts of fruits and vegetables. | 大量水果蔬菜. |
| 105 | That's the basis. | 这是基础。 |
| 106 | And you see fish here lying. | 你看到鱼在这里说谎。 |
| 107 | Fish is very important because it provides omega | 鱼很重要,因为它能提供蛋白酱 |
| 108 | three fatty acids. | 三个脂肪酸。 |
| 109 | And these are essential building blocks for our brain and we cannot | 这些是我们大脑的重要基石,我们不能 |
| 110 | make them ourselves. | 让他们自己。 |
| 111 | Well, you see some other proteins and grains and you also see these | 你看到了其他的蛋白质和谷物 也看到了这些 |
| 112 | healthy fats, olive oil and nuts. | 健康的脂肪,橄榄油和坚果。 |
| 113 | And in some studies, these seem to be the two secret ingredients | 在一些研究中,这些似乎是两个秘密成分 |
| 114 | that keep your brain healthy for a long time. | 让你的大脑健康很长时间。 |
| 115 | Just saying. | 只是说说而已 |
| 116 | Maybe some eagle eyes in the room | 也许房间里有鹰眼 |
| 117 | have spotted a bottle of red wine. | 发现一瓶红酒 |
| 118 | I don't know if you saw that. | 我不知道你有没有看到 |
| 119 | I hid it here behind the label. | 我把它藏在标签后面 |
| 120 | No, no, it's not good for you. | 不,不,这对你不好。 |
| 121 | I'm sorry. | 对不起 |
| 122 | Not for your brain, at least. | 至少对你的大脑来说不是 |
| 123 | Then there's a fourth | 还有第四个 |
| 124 | thing you can do for your brain and that is meditate. | 你可以为你的大脑做一些事,那就是冥想。 |
| 125 | And this is maybe even a harder | 这也许更难 |
| 126 | area to do research on, but there's an increasing pile of scientific papers that show that daily | 但越来越多的科学论文显示, |
| 127 | meditation can have beneficial effects on your focus and your attention. | 冥想会对你的注意力和注意力产生有益的影响。 |
| 128 | And in a basic way, | 基本来说, |
| 129 | you can look at meditation as a training of your attention because you sit with your eyes closed | 你可以把冥想看成是对注意力的训练 因为你闭着眼睛坐着 |
| 130 | and you focus on your breath and then your mind wanders off to something you have to do and you | 你专心呼吸,然后你的思想 徘徊于你必须做的事情,你 |
| 131 | put it back on your breath and it happens again. | 把它放回你的呼吸,它又发生。 |
| 132 | And this way you train your attention and also | 这样你就能训练你的注意力,还有 |
| 133 | your flexibility, your emotion control. | 你的灵活性,你的情绪控制。 |
| 134 | It seems that many of these functions of the area behind | 似乎背后的很多这些功能 |
| 135 | your forehead are strengthened by meditation training. | 你的额头通过冥想训练加强。 |
| 136 | So you can try it if you like, build | 你可以试试,如果你想,建造 |
| 137 | into your routine in the morning or just before you go to bed and you can start with five minutes | 早上或睡觉前,你可以开始五分钟 |
| 138 | a day and see how it goes. | 一天看看情况如何 |
| 139 | I do it every day and in times that I don't, I really miss it. | 我每天做,有时我不做, 我真的想念它。 |
| 140 | So with these four adjustments in your life, you can really counteract the devastating effect | 因此,有了这四个调整 你的生活,你可以真正 抵消毁灭性的影响 |
| 141 | of chronic stress and make your brain resilient to it. | 让你的大脑能够适应它 |
| 142 | I built these into my routines ever since | 从那以后我把这些都写进我的日常节目里 |
| 143 | my burnout and I must say my brain works well again, maybe even better than ever. | 我的疲惫,我必须说 我的大脑工作良好 再次,也许比以往更好。 |
| 144 | And I know | 我知道,我知道了,我还不知道 |
| 145 | that it's perfectly fine to work hard and long hours as long as I take good care of my brain. | 只要我好好照顾我的大脑 努力工作和长时间工作就很好 |
| 146 | So I hope I've made the gap between knowing and doing a little bit smaller for you today | 所以我希望我今天能为你们 弥补了解与做一些小事之间的空隙 |
| 147 | and I can only ask you please be good to your brain because it's the crown of who you are, | 我只能请求你对你的大脑好点 因为这是你的王冠 |
| 148 | so treat her like a queen. | 所以把她当女王对待 |
| 149 | Thank you. | 谢谢 |
该视频共有字幕 149 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 如何保护你的大脑免受压力侵害【TED演讲】 p02 英文字幕(中文外挂) (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | So is there anyone in this room who would like to have a better memory? | 那么,在这个房间里有人想有一个更好的记忆吗? |
| 0:06 | Better being able to remember things. | 更能记事. |
| 0:08 | Okay, that's nearly half of you. | 好吧,这是你近一半。 |
| 0:11 | And are there maybe people in this room who would like to have a better concentration? | 也许这间屋子里有人想集中精神吗? |
| 0:15 | Better being able to focus on your job and not get distracted all the time. | 最好能专心工作 而不是老是分心 |
| 0:19 | That's even more people. | 更是众生. |
| 0:21 | Well, I can tell you if these things don't work the way you want them to, it may have to do with stress. | 好吧,我可以告诉你,如果这些事情不 工作的方式你想要的, 它可能与压力有关。 |
| 0:27 | And luckily there are things you can do to improve it. | 幸运的是,有些事情你可以改进它。 |
| 0:31 | I'm trained as a neurobiologist and I work as a science journalist. | 我被训练成神经生物学家 并担任科学记者 |
| 0:35 | So you can say I know a thing or two about this precious organ. | 你可以说我对这个珍贵的器官有一点了解 |
展开字幕全文（149 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | So is there anyone in this room who would like to have a better memory? | 那么,在这个房间里有人想有一个更好的记忆吗? |
| 2 | Better being able to remember things. | 更能记事. |
| 3 | Okay, that's nearly half of you. | 好吧,这是你近一半。 |
| 4 | And are there maybe people in this room who would like to have a better concentration? | 也许这间屋子里有人想集中精神吗? |
| 5 | Better being able to focus on your job and not get distracted all the time. | 最好能专心工作 而不是老是分心 |
| 6 | That's even more people. | 更是众生. |
| 7 | Well, I can tell you if these things don't work the way you want them to, it may have to do with stress. | 好吧,我可以告诉你,如果这些事情不 工作的方式你想要的, 它可能与压力有关。 |
| 8 | And luckily there are things you can do to improve it. | 幸运的是,有些事情你可以改进它。 |
| 9 | I'm trained as a neurobiologist and I work as a science journalist. | 我被训练成神经生物学家 并担任科学记者 |
| 10 | So you can say I know a thing or two about this precious organ. | 你可以说我对这个珍贵的器官有一点了解 |
| 11 | But there can be quite a gap between knowing a lot about the brain and actually being good to it, I learned. | 但是对于大脑的很多了解 和对大脑的善用之间可能存在很大的差距, 我学到了。 |
| 12 | When I started off as a science journalist 20 years ago, | 我20年前开始当科学记者时 |
| 13 | I was so eager to show the world that I could do it. | 我非常渴望向全世界展示我能做到 |
| 14 | I took on every assignment I could have. | 我承担了一切任务 |
| 15 | I interviewed every hotshot around. | 我采访了每个热门人物 |
| 16 | I worked till way past midnight | 我工作到午夜时分 |
| 17 | and I had to get up early because I had two little kids and a hard-working husband and all sorts of challenges and no time to think. | 我不得不早起 因为我有两个孩子 一个勤奋工作的丈夫 各种各样的挑战 没有时间思考 |
| 18 | Now we all know where that leads to, right? | 现在我们都知道通往哪里了,对不对? |
| 19 | I couldn't believe it, but I had a burnout. | 我不能相信,但我有一个燃烧。 |
| 20 | And it felt my brain had just given up on me. | 感觉我的大脑刚刚放弃了我。 |
| 21 | I wasn't able to plan anymore. | 我无法再计划了 |
| 22 | I couldn't decide from a large to-do list what to do first, what to do next. | 我无法从一个大型的待办事宜列表中决定先做什么,下一步做什么. |
| 23 | I couldn't concentrate on my work. | 我不能专心工作 |
| 24 | I couldn't remember anything and my emotions | 我什么都记不起来 也记不起我的情绪 |
| 25 | were all over the place, | 到处都是, |
| 26 | mainly low. | 主要是低调。 |
| 27 | And as a science | 作为科学 |
| 28 | journalist and as a brain scientist, I knew that chronic stress is devastating for your brain. | 作为一名脑科学家,我知道 慢性压力对你的大脑是毁灭性的。 |
| 29 | It gets marinated in a toxic cocktail of stress hormones and it affects two areas in particular. | 它被毒鸡尾酒 压力激素 并特别影响两个领域。 |
| 30 | The first area is the frontal lobe | 第一个区域是前叶 |
| 31 | and I brought a human brain model here. | 我带来了一个人类的大脑模型。 |
| 32 | It sits in your head like this | 它像这样坐在你的头上 |
| 33 | and this frontal lobe, | 和这个前叶, |
| 34 | we use this to do exactly all those things I just mentioned. | 我们用这个来做我刚才提到的那些事 |
| 35 | To set a goal, to make a plan, to decide what to do first, what to do next. | 定下目标,制定计划,先决定下一步要做什么. |
| 36 | It's the seed of your working memory. | 这是你工作记忆的种子 |
| 37 | You use it to focus on your job and it keeps your emotions under control. | 你用它来专注于你的工作, 它保持你的情绪控制。 |
| 38 | And the second vulnerable part is the hippocampus. | 第二个脆弱的部分是河马营 |
| 39 | It's on either side of the brain a bit more | 在大脑的两边都多一点 |
| 40 | in the middle and this is the core of our memory. | 在中间,这是我们记忆的核心。 |
| 41 | Now, why are these two areas so sensitive to stress? | 为什么这两个领域如此敏感? |
| 42 | That's because | 那是因为 |
| 43 | stress hormones, high stress hormone levels, literally make these cells in these areas shrink. | 压力激素,高压力激素水平,字面上使这些地区的这些细胞萎缩. |
| 44 | You see a brain cell here of a rat. | 你看见一只老鼠的脑细胞 |
| 45 | This is the cell body and you see all those long | 这是细胞体,你看到这么多 |
| 46 | extensions, those branches and twigs and they reach out to other neurons. | 延伸,这些树枝和树枝 它们伸向其他神经元 |
| 47 | They make contact with each other | 他们互相接触 |
| 48 | so they form a network. | 所以他们组成了一个网络。 |
| 49 | And in rats and in people who are chronically stressed, you see that these branches disappear, the contacts break down, they just dissolve | 在老鼠和长期受压的人中, 你看到这些树枝消失,接触断裂,它们只是溶解 |
| 50 | and | 和 |
| 51 | the network just doesn't work as well anymore. | 网络已经失效了 |
| 52 | So that's bad news, right? | 所以,这是坏消息,对不对? |
| 53 | But luckily, | 但幸运的是, |
| 54 | brain science has revealed many things you can do to counteract this. | 大脑科学揭示了很多你能做的 来应对这个现象。 |
| 55 | And I discovered that when I dove into the literature and | 我发现当我跳进文献中 |
| 56 | in search for ways to improve the brain and I'll share with you the four most important ones. | 为了寻找改善大脑的方法 我会和你们分享四个最重要的 |
| 57 | By far the best thing you can do for your brain is be physically active. | 目前为止,你对大脑所能做的最好的事情是身体活动. |
| 58 | Now, we all know that being physically active is good for you, right? | 现在,我们都知道身体活动对你有好处,对吧? |
| 59 | But there can be quite a gap between knowing this and actually doing it. | 但是,在知道这一点与实际这样做之间可能存在很大的差距。 |
| 60 | But when we're working out, it's not just good because your heart starts pumping and you get oxygen to your brain. | 但当我们工作的时候,它不仅仅是好 因为你的心脏开始泵动,你得到氧气到你的大脑。 |
| 61 | While you're being physically active, your brain actually makes a growth factor that stimulates the outgrowth of these branches. | 当你身体活跃的时候,你的大脑实际上会形成一个生长因素 刺激这些分支的生长。 |
| 62 | They grow out again, they reestablish contacts, maybe even new cells are formed. | 它们再次成长,它们重新建立联系,甚至可能形成新的细胞. |
| 63 | So while you are working out, you're not just working on a gorgeous body, but you're also working on a gorgeous mind. | 所以当你在工作的时候, 你不只是在工作 一个华丽的身体, 而且还在工作 一个华丽的头脑。 |
| 64 | And you don't have to run a marathon if that's not your thing because research shows that already people who just walk briskly | 你不必跑马拉松 如果这不是你的事情 因为研究显示 已经有人 |
| 65 | for three times a week, 45 minutes a day, a week, a period. | 每周三次,每天45分钟,一周,一段时间。 |
| 66 | Three times a week, 45 minutes. | 每周三次,45分钟。 |
| 67 | Their hippocampus is already bigger in size than in people who only do stretching exercises. | 他们的河马体型已经比那些只做伸展运动的人大。 |
| 68 | So I used to decide to first get that deadline and then go to the gym, maybe later, maybe next week. | 所以,我曾经决定先拿到最后期限 然后去健身房,也许以后,也许下周。 |
| 69 | But I don't do that anymore. | 但我不再这么做了 |
| 70 | I now first go to the gym and then get the deadline. | 我现在先去健身房 然后得到最后期限 |
| 71 | The second very important thing you can do for your brain is sleep well. | 你对大脑的第二件很重要的事 就是好好睡觉 |
| 72 | Now, I'd like to see your hands. | 现在,我想看到你的手。 |
| 73 | Who of you has slept eight hours last night, eight hours? | 你们谁昨晚睡了八小时? |
| 74 | Well, you're doing quite okay. | 你做的还不错 |
| 75 | I think it's 40 percent. | 我认为是40%。 |
| 76 | There can be quite a gap between knowing that sleep is good for you and actually do it. | 在知道睡眠对你有好处与实际做之间可能有很大的差距。 |
| 77 | But I can tell you and you may know already that sleep loss | 但我可以告诉你,你可能已经知道 失眠 |
| 78 | is a chronic stressor for your brain as well. | 也是你大脑的长期压力 |
| 79 | Already after one night without sleep, | 过了一夜没睡 |
| 80 | you know that your concentration is bad, your memory is worse, you're a little more irritable. | 你知道你的注意力是坏的, 你的记忆更糟糕, 你有点更刺激。 |
| 81 | So that's only after one night of sleep. | 所以只有睡一晚后才会睡 |
| 82 | This area behind your forehead starts malfunctioning, | 你额头后面的这个区域开始故障 |
| 83 | let alone after many nights of too little sleep. | 更别说睡得太晚了 |
| 84 | While we sleep, our brain reorganizes itself. | 我们睡觉的时候 我们的大脑会自我重组 |
| 85 | The good connections are strengthened, the bad connections are taken out, | 良好的联系得到加强,坏的联系被消除, |
| 86 | and it washes itself clean from waste products. | 它从废品中清洗干净 |
| 87 | So we really need that for a good working brain. | 所以我们真的需要一个良好的大脑。 |
| 88 | Now, I told you I worked till way past midnight, but I don't do that anymore. | 现在,我告诉你我工作到午夜, 但我不再这样做了。 |
| 89 | I make sure I get my eight hours of sleep and it's really difficult for me because I'm a night owl | 我一定要睡8小时 对我来说很困难 因为我是夜猫子 |
| 90 | and I like to stay up late. | 我喜欢熬夜 |
| 91 | But whenever I miss an hour or two, I make sure I make up for it the | 但每当我错过一两个小时, 我一定要弥补它, |
| 92 | next night. | 下个晚上。 |
| 93 | Of course, your brain then also needs good building blocks, food. | 当然,你的大脑也需要 良好的构件,食物。 |
| 94 | And doing food research | 做食物调查 |
| 95 | is very difficult. | 很难 |
| 96 | It's very hard to pinpoint which specific vitamin or mineral is good for | 很难确定哪一种维生素或矿物质是好的 |
| 97 | your brain. | 你的大脑。 |
| 98 | But for an entire eating pattern, it's perfectly clear. | 但对于整个饮食模式来说,这是完全清楚的. |
| 99 | People who eat a Mediterranean | 吃地中海的人 |
| 100 | diet have a better brain for a longer time with a better memory and better concentration. | 饮食在更长的时间里拥有更好的大脑,拥有更好的记忆力和更好的集中. |
| 101 | Now, what is that Mediterranean diet? | 地中海的饮食是什么? |
| 102 | It sounds like it's all pizza and pasta, maybe. | 听起来像是披萨和面条 |
| 103 | Maybe you hope that, but that's not the case. | 也许你希望如此 但事实并非如此 |
| 104 | It's large amounts of fruits and vegetables. | 大量水果蔬菜. |
| 105 | That's the basis. | 这是基础。 |
| 106 | And you see fish here lying. | 你看到鱼在这里说谎。 |
| 107 | Fish is very important because it provides omega | 鱼很重要,因为它能提供蛋白酱 |
| 108 | three fatty acids. | 三个脂肪酸。 |
| 109 | And these are essential building blocks for our brain and we cannot | 这些是我们大脑的重要基石,我们不能 |
| 110 | make them ourselves. | 让他们自己。 |
| 111 | Well, you see some other proteins and grains and you also see these | 你看到了其他的蛋白质和谷物 也看到了这些 |
| 112 | healthy fats, olive oil and nuts. | 健康的脂肪,橄榄油和坚果。 |
| 113 | And in some studies, these seem to be the two secret ingredients | 在一些研究中,这些似乎是两个秘密成分 |
| 114 | that keep your brain healthy for a long time. | 让你的大脑健康很长时间。 |
| 115 | Just saying. | 只是说说而已 |
| 116 | Maybe some eagle eyes in the room | 也许房间里有鹰眼 |
| 117 | have spotted a bottle of red wine. | 发现一瓶红酒 |
| 118 | I don't know if you saw that. | 我不知道你有没有看到 |
| 119 | I hid it here behind the label. | 我把它藏在标签后面 |
| 120 | No, no, it's not good for you. | 不,不,这对你不好。 |
| 121 | I'm sorry. | 对不起 |
| 122 | Not for your brain, at least. | 至少对你的大脑来说不是 |
| 123 | Then there's a fourth | 还有第四个 |
| 124 | thing you can do for your brain and that is meditate. | 你可以为你的大脑做一些事,那就是冥想。 |
| 125 | And this is maybe even a harder | 这也许更难 |
| 126 | area to do research on, but there's an increasing pile of scientific papers that show that daily | 但越来越多的科学论文显示, |
| 127 | meditation can have beneficial effects on your focus and your attention. | 冥想会对你的注意力和注意力产生有益的影响。 |
| 128 | And in a basic way, | 基本来说, |
| 129 | you can look at meditation as a training of your attention because you sit with your eyes closed | 你可以把冥想看成是对注意力的训练 因为你闭着眼睛坐着 |
| 130 | and you focus on your breath and then your mind wanders off to something you have to do and you | 你专心呼吸,然后你的思想 徘徊于你必须做的事情,你 |
| 131 | put it back on your breath and it happens again. | 把它放回你的呼吸,它又发生。 |
| 132 | And this way you train your attention and also | 这样你就能训练你的注意力,还有 |
| 133 | your flexibility, your emotion control. | 你的灵活性,你的情绪控制。 |
| 134 | It seems that many of these functions of the area behind | 似乎背后的很多这些功能 |
| 135 | your forehead are strengthened by meditation training. | 你的额头通过冥想训练加强。 |
| 136 | So you can try it if you like, build | 你可以试试,如果你想,建造 |
| 137 | into your routine in the morning or just before you go to bed and you can start with five minutes | 早上或睡觉前,你可以开始五分钟 |
| 138 | a day and see how it goes. | 一天看看情况如何 |
| 139 | I do it every day and in times that I don't, I really miss it. | 我每天做,有时我不做, 我真的想念它。 |
| 140 | So with these four adjustments in your life, you can really counteract the devastating effect | 因此,有了这四个调整 你的生活,你可以真正 抵消毁灭性的影响 |
| 141 | of chronic stress and make your brain resilient to it. | 让你的大脑能够适应它 |
| 142 | I built these into my routines ever since | 从那以后我把这些都写进我的日常节目里 |
| 143 | my burnout and I must say my brain works well again, maybe even better than ever. | 我的疲惫,我必须说 我的大脑工作良好 再次,也许比以往更好。 |
| 144 | And I know | 我知道,我知道了,我还不知道 |
| 145 | that it's perfectly fine to work hard and long hours as long as I take good care of my brain. | 只要我好好照顾我的大脑 努力工作和长时间工作就很好 |
| 146 | So I hope I've made the gap between knowing and doing a little bit smaller for you today | 所以我希望我今天能为你们 弥补了解与做一些小事之间的空隙 |
| 147 | and I can only ask you please be good to your brain because it's the crown of who you are, | 我只能请求你对你的大脑好点 因为这是你的王冠 |
| 148 | so treat her like a queen. | 所以把她当女王对待 |
| 149 | Thank you. | 谢谢 |
该视频共有字幕 149 条。解锁更多字幕为会员功能，请移动到 价格
P3 · 如何保护你的大脑免受压力侵害【TED演讲】 p03 无字幕(中英外挂) (P3)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | So is there anyone in this room who would like to have a better memory? | 那么,在这个房间里有人想有一个更好的记忆吗? |
| 0:06 | Better being able to remember things. | 更能记事. |
| 0:08 | Okay, that's nearly half of you. | 好吧,这是你近一半。 |
| 0:11 | And are there maybe people in this room who would like to have a better concentration? | 也许这间屋子里有人想集中精神吗? |
| 0:15 | Better being able to focus on your job and not get distracted all the time. | 最好能专心工作 而不是老是分心 |
| 0:19 | That's even more people. | 更是众生. |
| 0:21 | Well, I can tell you if these things don't work the way you want them to, it may have to do with stress. | 好吧,我可以告诉你,如果这些事情不 工作的方式你想要的, 它可能与压力有关。 |
| 0:27 | And luckily there are things you can do to improve it. | 幸运的是,有些事情你可以改进它。 |
| 0:31 | I'm trained as a neurobiologist and I work as a science journalist. | 我被训练成神经生物学家 并担任科学记者 |
| 0:35 | So you can say I know a thing or two about this precious organ. | 你可以说我对这个珍贵的器官有一点了解 |
展开字幕全文（149 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | So is there anyone in this room who would like to have a better memory? | 那么,在这个房间里有人想有一个更好的记忆吗? |
| 2 | Better being able to remember things. | 更能记事. |
| 3 | Okay, that's nearly half of you. | 好吧,这是你近一半。 |
| 4 | And are there maybe people in this room who would like to have a better concentration? | 也许这间屋子里有人想集中精神吗? |
| 5 | Better being able to focus on your job and not get distracted all the time. | 最好能专心工作 而不是老是分心 |
| 6 | That's even more people. | 更是众生. |
| 7 | Well, I can tell you if these things don't work the way you want them to, it may have to do with stress. | 好吧,我可以告诉你,如果这些事情不 工作的方式你想要的, 它可能与压力有关。 |
| 8 | And luckily there are things you can do to improve it. | 幸运的是,有些事情你可以改进它。 |
| 9 | I'm trained as a neurobiologist and I work as a science journalist. | 我被训练成神经生物学家 并担任科学记者 |
| 10 | So you can say I know a thing or two about this precious organ. | 你可以说我对这个珍贵的器官有一点了解 |
| 11 | But there can be quite a gap between knowing a lot about the brain and actually being good to it, I learned. | 但是对于大脑的很多了解 和对大脑的善用之间可能存在很大的差距, 我学到了。 |
| 12 | When I started off as a science journalist 20 years ago, | 我20年前开始当科学记者时 |
| 13 | I was so eager to show the world that I could do it. | 我非常渴望向全世界展示我能做到 |
| 14 | I took on every assignment I could have. | 我承担了一切任务 |
| 15 | I interviewed every hotshot around. | 我采访了每个热门人物 |
| 16 | I worked till way past midnight | 我工作到午夜时分 |
| 17 | and I had to get up early because I had two little kids and a hard-working husband and all sorts of challenges and no time to think. | 我不得不早起 因为我有两个孩子 一个勤奋工作的丈夫 各种各样的挑战 没有时间思考 |
| 18 | Now we all know where that leads to, right? | 现在我们都知道通往哪里了,对不对? |
| 19 | I couldn't believe it, but I had a burnout. | 我不能相信,但我有一个燃烧。 |
| 20 | And it felt my brain had just given up on me. | 感觉我的大脑刚刚放弃了我。 |
| 21 | I wasn't able to plan anymore. | 我无法再计划了 |
| 22 | I couldn't decide from a large to-do list what to do first, what to do next. | 我无法从一个大型的待办事宜列表中决定先做什么,下一步做什么. |
| 23 | I couldn't concentrate on my work. | 我不能专心工作 |
| 24 | I couldn't remember anything and my emotions | 我什么都记不起来 也记不起我的情绪 |
| 25 | were all over the place, | 到处都是, |
| 26 | mainly low. | 主要是低调。 |
| 27 | And as a science | 作为科学 |
| 28 | journalist and as a brain scientist, I knew that chronic stress is devastating for your brain. | 作为一名脑科学家,我知道 慢性压力对你的大脑是毁灭性的。 |
| 29 | It gets marinated in a toxic cocktail of stress hormones and it affects two areas in particular. | 它被毒鸡尾酒 压力激素 并特别影响两个领域。 |
| 30 | The first area is the frontal lobe | 第一个区域是前叶 |
| 31 | and I brought a human brain model here. | 我带来了一个人类的大脑模型。 |
| 32 | It sits in your head like this | 它像这样坐在你的头上 |
| 33 | and this frontal lobe, | 和这个前叶, |
| 34 | we use this to do exactly all those things I just mentioned. | 我们用这个来做我刚才提到的那些事 |
| 35 | To set a goal, to make a plan, to decide what to do first, what to do next. | 定下目标,制定计划,先决定下一步要做什么. |
| 36 | It's the seed of your working memory. | 这是你工作记忆的种子 |
| 37 | You use it to focus on your job and it keeps your emotions under control. | 你用它来专注于你的工作, 它保持你的情绪控制。 |
| 38 | And the second vulnerable part is the hippocampus. | 第二个脆弱的部分是河马营 |
| 39 | It's on either side of the brain a bit more | 在大脑的两边都多一点 |
| 40 | in the middle and this is the core of our memory. | 在中间,这是我们记忆的核心。 |
| 41 | Now, why are these two areas so sensitive to stress? | 为什么这两个领域如此敏感? |
| 42 | That's because | 那是因为 |
| 43 | stress hormones, high stress hormone levels, literally make these cells in these areas shrink. | 压力激素,高压力激素水平,字面上使这些地区的这些细胞萎缩. |
| 44 | You see a brain cell here of a rat. | 你看见一只老鼠的脑细胞 |
| 45 | This is the cell body and you see all those long | 这是细胞体,你看到这么多 |
| 46 | extensions, those branches and twigs and they reach out to other neurons. | 延伸,这些树枝和树枝 它们伸向其他神经元 |
| 47 | They make contact with each other | 他们互相接触 |
| 48 | so they form a network. | 所以他们组成了一个网络。 |
| 49 | And in rats and in people who are chronically stressed, you see that these branches disappear, the contacts break down, they just dissolve | 在老鼠和长期受压的人中, 你看到这些树枝消失,接触断裂,它们只是溶解 |
| 50 | and | 和 |
| 51 | the network just doesn't work as well anymore. | 网络已经失效了 |
| 52 | So that's bad news, right? | 所以,这是坏消息,对不对? |
| 53 | But luckily, | 但幸运的是, |
| 54 | brain science has revealed many things you can do to counteract this. | 大脑科学揭示了很多你能做的 来应对这个现象。 |
| 55 | And I discovered that when I dove into the literature and | 我发现当我跳进文献中 |
| 56 | in search for ways to improve the brain and I'll share with you the four most important ones. | 为了寻找改善大脑的方法 我会和你们分享四个最重要的 |
| 57 | By far the best thing you can do for your brain is be physically active. | 目前为止,你对大脑所能做的最好的事情是身体活动. |
| 58 | Now, we all know that being physically active is good for you, right? | 现在,我们都知道身体活动对你有好处,对吧? |
| 59 | But there can be quite a gap between knowing this and actually doing it. | 但是,在知道这一点与实际这样做之间可能存在很大的差距。 |
| 60 | But when we're working out, it's not just good because your heart starts pumping and you get oxygen to your brain. | 但当我们工作的时候,它不仅仅是好 因为你的心脏开始泵动,你得到氧气到你的大脑。 |
| 61 | While you're being physically active, your brain actually makes a growth factor that stimulates the outgrowth of these branches. | 当你身体活跃的时候,你的大脑实际上会形成一个生长因素 刺激这些分支的生长。 |
| 62 | They grow out again, they reestablish contacts, maybe even new cells are formed. | 它们再次成长,它们重新建立联系,甚至可能形成新的细胞. |
| 63 | So while you are working out, you're not just working on a gorgeous body, but you're also working on a gorgeous mind. | 所以当你在工作的时候, 你不只是在工作 一个华丽的身体, 而且还在工作 一个华丽的头脑。 |
| 64 | And you don't have to run a marathon if that's not your thing because research shows that already people who just walk briskly | 你不必跑马拉松 如果这不是你的事情 因为研究显示 已经有人 |
| 65 | for three times a week, 45 minutes a day, a week, a period. | 每周三次,每天45分钟,一周,一段时间。 |
| 66 | Three times a week, 45 minutes. | 每周三次,45分钟。 |
| 67 | Their hippocampus is already bigger in size than in people who only do stretching exercises. | 他们的河马体型已经比那些只做伸展运动的人大。 |
| 68 | So I used to decide to first get that deadline and then go to the gym, maybe later, maybe next week. | 所以,我曾经决定先拿到最后期限 然后去健身房,也许以后,也许下周。 |
| 69 | But I don't do that anymore. | 但我不再这么做了 |
| 70 | I now first go to the gym and then get the deadline. | 我现在先去健身房 然后得到最后期限 |
| 71 | The second very important thing you can do for your brain is sleep well. | 你对大脑的第二件很重要的事 就是好好睡觉 |
| 72 | Now, I'd like to see your hands. | 现在,我想看到你的手。 |
| 73 | Who of you has slept eight hours last night, eight hours? | 你们谁昨晚睡了八小时? |
| 74 | Well, you're doing quite okay. | 你做的还不错 |
| 75 | I think it's 40 percent. | 我认为是40%。 |
| 76 | There can be quite a gap between knowing that sleep is good for you and actually do it. | 在知道睡眠对你有好处与实际做之间可能有很大的差距。 |
| 77 | But I can tell you and you may know already that sleep loss | 但我可以告诉你,你可能已经知道 失眠 |
| 78 | is a chronic stressor for your brain as well. | 也是你大脑的长期压力 |
| 79 | Already after one night without sleep, | 过了一夜没睡 |
| 80 | you know that your concentration is bad, your memory is worse, you're a little more irritable. | 你知道你的注意力是坏的, 你的记忆更糟糕, 你有点更刺激。 |
| 81 | So that's only after one night of sleep. | 所以只有睡一晚后才会睡 |
| 82 | This area behind your forehead starts malfunctioning, | 你额头后面的这个区域开始故障 |
| 83 | let alone after many nights of too little sleep. | 更别说睡得太晚了 |
| 84 | While we sleep, our brain reorganizes itself. | 我们睡觉的时候 我们的大脑会自我重组 |
| 85 | The good connections are strengthened, the bad connections are taken out, | 良好的联系得到加强,坏的联系被消除, |
| 86 | and it washes itself clean from waste products. | 它从废品中清洗干净 |
| 87 | So we really need that for a good working brain. | 所以我们真的需要一个良好的大脑。 |
| 88 | Now, I told you I worked till way past midnight, but I don't do that anymore. | 现在,我告诉你我工作到午夜, 但我不再这样做了。 |
| 89 | I make sure I get my eight hours of sleep and it's really difficult for me because I'm a night owl | 我一定要睡8小时 对我来说很困难 因为我是夜猫子 |
| 90 | and I like to stay up late. | 我喜欢熬夜 |
| 91 | But whenever I miss an hour or two, I make sure I make up for it the | 但每当我错过一两个小时, 我一定要弥补它, |
| 92 | next night. | 下个晚上。 |
| 93 | Of course, your brain then also needs good building blocks, food. | 当然,你的大脑也需要 良好的构件,食物。 |
| 94 | And doing food research | 做食物调查 |
| 95 | is very difficult. | 很难 |
| 96 | It's very hard to pinpoint which specific vitamin or mineral is good for | 很难确定哪一种维生素或矿物质是好的 |
| 97 | your brain. | 你的大脑。 |
| 98 | But for an entire eating pattern, it's perfectly clear. | 但对于整个饮食模式来说,这是完全清楚的. |
| 99 | People who eat a Mediterranean | 吃地中海的人 |
| 100 | diet have a better brain for a longer time with a better memory and better concentration. | 饮食在更长的时间里拥有更好的大脑,拥有更好的记忆力和更好的集中. |
| 101 | Now, what is that Mediterranean diet? | 地中海的饮食是什么? |
| 102 | It sounds like it's all pizza and pasta, maybe. | 听起来像是披萨和面条 |
| 103 | Maybe you hope that, but that's not the case. | 也许你希望如此 但事实并非如此 |
| 104 | It's large amounts of fruits and vegetables. | 大量水果蔬菜. |
| 105 | That's the basis. | 这是基础。 |
| 106 | And you see fish here lying. | 你看到鱼在这里说谎。 |
| 107 | Fish is very important because it provides omega | 鱼很重要,因为它能提供蛋白酱 |
| 108 | three fatty acids. | 三个脂肪酸。 |
| 109 | And these are essential building blocks for our brain and we cannot | 这些是我们大脑的重要基石,我们不能 |
| 110 | make them ourselves. | 让他们自己。 |
| 111 | Well, you see some other proteins and grains and you also see these | 你看到了其他的蛋白质和谷物 也看到了这些 |
| 112 | healthy fats, olive oil and nuts. | 健康的脂肪,橄榄油和坚果。 |
| 113 | And in some studies, these seem to be the two secret ingredients | 在一些研究中,这些似乎是两个秘密成分 |
| 114 | that keep your brain healthy for a long time. | 让你的大脑健康很长时间。 |
| 115 | Just saying. | 只是说说而已 |
| 116 | Maybe some eagle eyes in the room | 也许房间里有鹰眼 |
| 117 | have spotted a bottle of red wine. | 发现一瓶红酒 |
| 118 | I don't know if you saw that. | 我不知道你有没有看到 |
| 119 | I hid it here behind the label. | 我把它藏在标签后面 |
| 120 | No, no, it's not good for you. | 不,不,这对你不好。 |
| 121 | I'm sorry. | 对不起 |
| 122 | Not for your brain, at least. | 至少对你的大脑来说不是 |
| 123 | Then there's a fourth | 还有第四个 |
| 124 | thing you can do for your brain and that is meditate. | 你可以为你的大脑做一些事,那就是冥想。 |
| 125 | And this is maybe even a harder | 这也许更难 |
| 126 | area to do research on, but there's an increasing pile of scientific papers that show that daily | 但越来越多的科学论文显示, |
| 127 | meditation can have beneficial effects on your focus and your attention. | 冥想会对你的注意力和注意力产生有益的影响。 |
| 128 | And in a basic way, | 基本来说, |
| 129 | you can look at meditation as a training of your attention because you sit with your eyes closed | 你可以把冥想看成是对注意力的训练 因为你闭着眼睛坐着 |
| 130 | and you focus on your breath and then your mind wanders off to something you have to do and you | 你专心呼吸,然后你的思想 徘徊于你必须做的事情,你 |
| 131 | put it back on your breath and it happens again. | 把它放回你的呼吸,它又发生。 |
| 132 | And this way you train your attention and also | 这样你就能训练你的注意力,还有 |
| 133 | your flexibility, your emotion control. | 你的灵活性,你的情绪控制。 |
| 134 | It seems that many of these functions of the area behind | 似乎背后的很多这些功能 |
| 135 | your forehead are strengthened by meditation training. | 你的额头通过冥想训练加强。 |
| 136 | So you can try it if you like, build | 你可以试试,如果你想,建造 |
| 137 | into your routine in the morning or just before you go to bed and you can start with five minutes | 早上或睡觉前,你可以开始五分钟 |
| 138 | a day and see how it goes. | 一天看看情况如何 |
| 139 | I do it every day and in times that I don't, I really miss it. | 我每天做,有时我不做, 我真的想念它。 |
| 140 | So with these four adjustments in your life, you can really counteract the devastating effect | 因此,有了这四个调整 你的生活,你可以真正 抵消毁灭性的影响 |
| 141 | of chronic stress and make your brain resilient to it. | 让你的大脑能够适应它 |
| 142 | I built these into my routines ever since | 从那以后我把这些都写进我的日常节目里 |
| 143 | my burnout and I must say my brain works well again, maybe even better than ever. | 我的疲惫,我必须说 我的大脑工作良好 再次,也许比以往更好。 |
| 144 | And I know | 我知道,我知道了,我还不知道 |
| 145 | that it's perfectly fine to work hard and long hours as long as I take good care of my brain. | 只要我好好照顾我的大脑 努力工作和长时间工作就很好 |
| 146 | So I hope I've made the gap between knowing and doing a little bit smaller for you today | 所以我希望我今天能为你们 弥补了解与做一些小事之间的空隙 |
| 147 | and I can only ask you please be good to your brain because it's the crown of who you are, | 我只能请求你对你的大脑好点 因为这是你的王冠 |
| 148 | so treat her like a queen. | 所以把她当女王对待 |
| 149 | Thank you. | 谢谢 |
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