保持大脑年轻化的七种方法.doc

保持大脑年轻化的七种方法
保持大脑年轻化的七种方法
来源7 Anti-Aging Tips to Keep Your Brain Young
译者中燕
7 Anti-Aging Tips to Keep Your Brain Young
保持大脑年轻化的七种方法
William Speed Weed
威廉姆?斯彼得?维德
1. Move It
1. 让大脑动起来
Quick — what’s the No. 1 thing you can do for your brain’s health? Differential calculus, you say? Chess? Chaos theory? Nope, the best brain sharpener may be … sneakers? Yup. Once they’re on your feet, you can pump up your heart rate. “The best advice I can give to keep your brain healthy and young is aerobic exercise,” says Donald Stuss, PhD, a neuropsychologist and director of the Rotman Research Institute at Baycrest Centre for Geriatric Care in Toronto.
速答——为了维护大脑健康,你首先要做的是什么?你是说做微积分吗?下棋?研究混沌理论?都不对,锻炼大脑的最佳利器难道是…运动鞋?对啦。一旦穿上运动鞋,你就可以为心脏加速了。多伦多贝克雷斯特中心罗特曼老年保健医学研究所主任及神经心理学家唐纳德?斯达斯博士说,“要保持大脑年轻而健康,我能给你的最佳忠告就是做有氧运动。”
Mark McDaniel, PhD, professor of psychology at Washington University in St. Louis, agrees, but adds, “I would suggest bined program of aerobics and weight training. Studies show the best es for those engaged in both types of exercise.”
华盛顿大学圣路易斯分校的心理学教授马克丹尼尔博士表示同意这一观点,但他补充到:“我建议将有氧运动和举重训练结合起来,研究结果表明这两种运动结合起来训练的效果是最佳的。
As we age, our brain cells, called neurons, lose the tree-branch-like connections between them. These connections, or synapses, are essential to thought. Quite literally, over time, our brains lose their heft. Perhaps the most striking brain research today is the strong evidence we now have that “exercise may forestall some kinds of mental decline,” notes McDaniel. It may even restore memory. Myriad animal studies have shown that, among other brain benefits, aerobic exercise increases capillary development in the brain, meaning more blood supply, more nutrients and — a big requirement for brain health — more oxygen.
随着衰老,连接我们大脑细胞,即神经元之间的树杈状连接组织就会消失。这些连接组织,或叫神经元突触,对思维是起关键作用的。毫不夸张地说,久而久之,我们大脑的重量就会有所减轻。麦克丹尼尔指出,当前有关大脑研究的最突出的成果大概就是我们已经获得了充分的证据证明“运动可以防止某些类型的智力衰退”。运动甚至可以帮助恢复记忆。大量的动物实验研究表明,在各种健脑方法中,有氧运动促进了大脑内毛细血管的生长,也就是意味着更充足的供血,更多的营养以及——大脑健康所大量需求的——更多的氧气。