AMA #6: Eye Health, Why We Yawn & Increasing Motivation

Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today is an Ask Me Anything episode, or AMA.

今天是“有问必答”节目（AMA）。

This is part of our premium subscriber channel.

这是我们的高级订户频道的一部分。

Our premium subscriber channel was started in order to provide support for the standard Huberman Lab podcast, which comes out every Monday and is available at zero cost to everybody on all standard feeds, YouTube, Apple, Spotify, and elsewhere.

我们的高级订户频道的启动是为了为标准 Huberman Lab 播客提供支持，该播客每周一发布，每个人都可以在所有标准源、YouTube、Apple、Spotify 和其他地方以零成本观看。

We also started the premium channel as a way to generate support for exciting research being done at Stanford and elsewhere, research on human beings that leads to important discoveries that assist mental health, physical health, and performance.

我们还启动了付费频道，为斯坦福大学和其他地方正在进行的令人兴奋的研究提供支持，这些研究对人类进行了有助于心理健康、身体健康和表现的重要发现。

I'm also pleased to inform you that for every dollar the Huberman Lab premium channel generates for research studies, the Tiny Foundation has agreed to match that amount, so now we are able to double the total amount of funding given to studies of mental health, physical health, and human performance.

我还很高兴地通知您，Huberman Lab 高级频道为研究工作产生的每一美元，Tiny 基金会都同意匹配这一金额，因此现在我们能够将用于心理健康、身体健康和人类表现研究的资金总额增加一倍。

If you'd like to subscribe to the Huberman Lab podcast premium channel, please go to hubermanlab.com/premium.

如果您想订阅 Huberman Lab 播客付费频道，请访问 hubermanlab.com/premium。

It is $10 a month to subscribe, or you can pay $100 all at once to get an entire 12-month subscription for a year.

订阅费用为每月 10 美元，或者您可以一次性支付 100 美元以获得一年的完整 12 个月订阅。

We also have a lifetime subscription model that is a one-time payment, and again, you can find that option at hubermanlab.com/premium.

我们还有一次性付款的终身订阅模式，您也可以在 hubermanlab.com/premium 找到该选项。

For those of you that are already subscribers to the premium channel, please go to hubermanlab.com/premium and download the premium subscription feed.

对于那些已经是高级频道订阅者的人，请访问 hubermanlab.com/premium 并下载高级订阅源。

And for those of you that are not Huberman Lab podcast premium subscribers, you can still hear the first 20 minutes of today's episode and determine whether or not becoming a premium subscriber is for you.

对于那些不是 Huberman Lab 播客高级订阅者的人来说，您仍然可以收听今天节目的前 20 分钟，并确定是否适合成为高级订阅者。

And now, without further ado, I will answer your questions.

现在，话不多说，我将回答您的问题。

And as always, I will strive to be as thorough as possible, as clear as possible, and as concise as possible.

一如既往，我将努力做到尽可能彻底、尽可能清晰、尽可能简洁。

The first question is about eye health, in particular, eye health protocols for people that are aging, but eye health protocols for people in general.

第一个问题是关于眼睛健康，特别是针对老年人的眼睛健康方案，以及针对一般人的眼睛健康方案。

The question is, "I'm noticing that my vision, both close and far, is deteriorating.

问题是，“我注意到我的视力，无论是近处还是远处，都在恶化。

What are the best eye exercises, eye health behaviors, supplements, et cetera, for the aging eye?" So the answer I'm about to provide applies to everybody, regardless of age, which is you want to make sure that you view things both close up and far away across your day.

对于老化的眼睛来说，最好的眼保健操、眼睛健康行为、补充剂等等是什么？”因此，我要提供的答案适用于每个人，无论年龄大小，即您希望确保您在一天中能够近距离和远距离地观察事物。

Many, many people nowadays spend a lot of time looking at their smartphone, looking at the computer screen, looking at books and paper.

如今，许多人花费大量时间查看智能手机、电脑屏幕、书籍和纸张。

In other words, looking at things somewhere between nine inches away from their face and their eyes, maybe two and a half feet away from their face and eyes.

换句话说，看距离他们的脸和眼睛九英寸的地方，也许距离他们的脸和眼睛两英尺半的地方。

This is an unprecedented event in human history as far as we know, because it wasn't until the advent of the smartphone that we've spent so much time looking at screens at close range relative to looking at things at further distances from our face throughout the day.

据我们所知，这是人类历史上前所未有的事件，因为直到智能手机的出现，我们才花这么多时间近距离观察屏幕，而不是整天观察距离我们脸更远的地方的事物。

In fact, it should come as no surprise that the incidence of myopia, of nearsightedness, is increasing dramatically around the world, but is increasing particularly fast in children and in young adults, and even in adults who are viewing things at very close range.

事实上，毫不奇怪，近视的发病率在世界各地急剧增加，但在儿童和年轻人中，甚至在近距离观看事物的成年人中，增长速度尤其快。

So two and a half feet or less.

所以两英尺半或更小。

Now, I am not saying that viewing things at two and a half feet or less is bad for your eyes.

现在，我并不是说在两英尺半或更远的地方看东西对眼睛有害。

That is simply not the case.

事实并非如此。

However, if you want your vision to be maintained or even improved, it's going to be very important for you to view things at a distance as well for ideally several hours per day.

然而，如果您希望维持甚至改善视力，那么每天远距离观察事物也非常重要，最好每天几个小时。

Now, I realize some people just simply won't accomplish this.

现在，我意识到有些人根本无法做到这一点。

In fact, I'd like everyone to just take a moment and do a rough estimation in your head of how much time during your daytime activities you are viewing things at, say, two and a half feet or three feet or less, so a smartphone, computer screen, paper, books, et cetera, versus viewing things that are four feet away, eight feet away, so maybe conversation across a table with another human being.

事实上，我希望每个人都花点时间在头脑中粗略估计一下，在白天的活动中，您在两英尺半或三英尺或更远的地方观看事物的时间，例如智能手机、电脑屏幕、纸张、书籍等，与观看四英尺远、八英尺远的事物的时间，例如可能是隔着桌子与另一个人交谈。

Remember those?

还记得那些吗？

Some of us are doing that more now that we seem to be emerging from this whole pandemic phase.

现在我们似乎正在摆脱整个大流行阶段，我们中的一些人正在更多地这样做。

However, many people are still mostly just viewing things within very close range.

然而，许多人仍然大多只是在非常近距离的范围内观看事物。

And in fact, if you were to ask yourself how much time do you spend looking at things at the distance of many hundreds of feet or taking a walk where you're not looking at any screen and you're simply letting visual images or the visual imagery rather pass by on your eyes, I think for most of us, that number is getting progressively smaller and smaller with each passing year.

事实上，如果你问自己，你花了多少时间在数百英尺的距离上看东西，或者在不看任何屏幕的情况下散步，而只是让视觉图像或视觉图像在你的眼睛上掠过，我想对于我们大多数人来说，这个数字随着时间的推移而变得越来越小。

So this is an issue because the structure of the eye is such that the lens of the eye can move, but also that the length of the eyeball from front to back is actually impacted by how close or how far you happen to view things during the course of your day, especially during development.

所以这是一个问题，因为眼睛的结构使得眼睛的晶状体可以移动，而且眼球从前到后的长度实际上受到你在一天中（尤其是在发育过程中）观察事物的距离或距离的影响。

There's a classic experiment that I'd like to just briefly describe to you, which has been performed in chickens, it's been performed in mice, it's also been performed on humans, where a visual occluder or a visual image, so an occluder is just a black sort of screen or piece of cardboard, or an image, maybe some black and white checks or checkers are placed at a certain distance from the eye, either up close or far away, and the impact of that on the length of the eyeball and on the structure of the lens and on the quality and acuity of vision is then measured.

我想简单给大家介绍一个经典的实验，在鸡身上做过，在老鼠身上做过，也在人类身上做过，其中有一个视觉遮挡物或视觉图像，所以遮挡物就是一个黑色的屏幕或一块纸板，或者一个图像，也许一些黑白格子或方格被放置在离眼睛一定距离的地方，或者是近的，或者是远的，以及它对眼球长度和长度的影响。然后测量晶状体的结构以及视力的质量和敏锐度。

And to make a long story short, what these studies show is that if during development you or an animal exclusively looks at things that are up close, very close to the eye and doesn't ever get long-range vision, the eyeball lengthens, and when that happens, the lens, which of course is in the front of the eyeball, which focuses the light onto the back of the eyeball, which is where the so-called neural retina is, where the cells that sense light are, that Visual image lands in front of, as opposed to directly on, the light-sensing portion of the eyeball that we call the neural retina.

长话短说，这些研究表明，如果在发育过程中，你或动物只看距离很近、非常靠近眼睛的物体，而无法获得远距离视力，那么眼球就会变长，当这种情况发生时，晶状体（当然位于眼球的前面）将光线聚焦到眼球的后面，也就是所谓的神经视网膜所在的地方，感知光的细胞所在的地方，视觉图像落在前面，而不是直接落在前面位于眼球的感光部分，我们称之为神经视网膜。

It lands too close or near the lens, as opposed to on the back of the eyeball, and that's part of the reason what we call the consequence of that nearsighted myopia.

它距离晶状体太近或太近，而不是在眼球后部，这就是我们所说的近视近视后果的部分原因。

In farsightedness, the opposite happens.

在远视眼中，情况恰恰相反。

The visual image is actually focused behind the retina.

视觉图像实际上聚焦在视网膜后面。

It doesn't land directly on the retina, which is what you want.

它不会直接落在视网膜上，这正是您想要的。

It's focused too far behind the retina, and that's due to a shortening of the eyeball.

它聚焦在视网膜后面太远，这是由于眼球缩短造成的。

So what I just described actually explains pretty well why kids who look at computer screens or books up close often need glasses.

所以我刚才描述的实际上很好地解释了为什么近距离观看电脑屏幕或书籍的孩子经常需要眼镜。

When I was growing up, they called this nerd syndrome, raising my hand for those of you that are listening.

在我成长的过程中，他们称之为书呆子综合症，为那些正在倾听的人举手。

I read an awful lot.

我读了很多书。

But I also spent time outside, fortunately, and running around on the soccer field and looking at things in the distance and playing in the neighborhood with my friends.

但幸运的是，我也花时间在外面，在足球场上跑来跑去，看看远处的事物，并和我的朋友在附近玩耍。

Kids that spend the vast amount of their time looking at things up close, in particular, children who do that indoors for most of their waking time, well, those kids develop myopia.

那些花费大量时间近距离观察事物的孩子，特别是那些大部分醒着时间都在室内观察的孩子，这些孩子就会患上近视。

This is part of the reason why we have such an increase of the incidence of myopia nowadays.

这就是当今近视发病率如此增加的部分原因。

What's interesting, and I think most people don't realize, is that even as a young adult and adult, and perhaps even as an older adult, an elderly person, looking at things up close too much at the expense of getting some time viewing things at a distance, in particular outdoors, can be very problematic because it can exacerbate myopia.

有趣的是，我认为大多数人没有意识到，即使作为一个年轻人和成年人，甚至作为一个老年人，一个老年人，如果过于近距离地观察事物，而牺牲了一些时间在远处观察事物，特别是在户外，可能会产生很大的问题，因为它会加剧近视。

So the short direct prescription here is to make sure that you're getting at least an hour or so each day, although ideally it would be more, of long viewing, and that could be done by walking outside and avoiding looking at your phone while walking.

因此，这里的简短直接处方是确保您每天至少有一个小时左右的时间（尽管理想情况下会更长）长时间观看，这可以通过走到外面并避免在走路时看手机来完成。

It doesn't require that you look at a particular object in the distance, although if you are scanning for and looking for objects in the distance, the way that you might on a hike or you're looking out toward or off a vista, or you're looking for someone in the distance, all of that sort of visual scanning behavior is going to be very good for your eye health and for maintaining vision at a distance.

它并不要求您看远处的特定物体，尽管如果您正在扫描并寻找远处的物体，就像您在远足时或您向远景或远处看去一样，或者您正在寻找远处的某个人时，所有这些视觉扫描行为都将非常有利于您的眼睛健康和保持远距离视力。

If you're somebody who's farsighted and you have trouble seeing things up close, well, then you need to ask yourself whether or not you're spending too much time looking at things off in the distance.

如果你是一个远视眼并且看不清近距离的事物，那么你需要问问自己是否花了太多时间看远处的事物。

Although, I want to be very clear that nearsightedness and farsightedness aren't necessarily the consequence of this near-far viewing.

不过，我想非常明确的是，近视和远视不一定是这种近远观看的结果。

There can be independent causes of nearsightedness and farsightedness.

近视和远视可能有独立的原因。

But for many people out there who are spending progressively more and more time just looking at things up close, you can get this lengthening of the eyeball or challenges in the way that the elasticity of the lens is controlled by the musculature in ways that make it hard to maintain sharp, crisp vision when you're looking at things at a distance or up close.

但对于许多花越来越多的时间近距离观察事物的人来说，你可能会遇到眼球变长或挑战，因为晶状体的弹性是由肌肉组织控制的，这使得当你在远处或近距离观察事物时很难保持敏锐、清晰的视力。

Okay?

好的？

So I can't because there are simply no studies to support the idea that you need exactly two hours per day of outside long vision at a particular distance or that you want to cut off or have a threshold of four hours per day of looking at things up close.

所以我不能，因为根本没有研究支持这样的观点：你每天需要在特定距离进行两小时的外部远视，或者你想停止或有每天四小时近距离观察事物的阈值。

But we can say with a high degree of confidence that if you want to maintain or enhance your vision at all distances, that for every hour or so that you spend looking at things, say a distance of three feet away or less, you want to get at least one hour per day total, doesn't have to be all at once, of looking at things out in the distance or looking at things beyond three feet relative to the distance from your eye.

但我们可以非常有信心地说，如果您想在所有距离上保持或增强视力，那么您每花一个小时左右的时间看事物（例如三英尺远或更短的距离），您希望每天至少有一个小时（不必是一次）看远处的事物或相对于眼睛的距离超过三英尺的事物。

Okay?

好的？

So I think for some people who are already badly myopic, this isn't going to remedy that myopia.

所以我认为对于一些已经严重近视的人来说，这并不能治愈近视。

You're still going to need corrective lenses.

您仍然需要矫正镜片。

But if you're somebody similar to the person who asked the question, that they're, quote-unquote, "noticing their vision is deteriorating," really try and balance out the amount of viewing that you're doing at close distance and long distance.

但是，如果您与提出问题的人类似，即他们“注意到自己的视力正在恶化”，那么请真正尝试平衡您在近距离和远距离观看的量。

And again, I would not obsess about the total numbers.

再说一次，我不会痴迷于总数。

It doesn't have to be three hours and three hours.

不一定要三个小时三个小时。

But the more time that you can spend at viewing things at variable distance throughout the day, the better off you're going to be in maintaining and perhaps even enhancing your vision somewhat.

但是，您一天中花在不同距离观察事物的时间越多，您在保持甚至增强视力方面就会越好。

Now, there's an additional behavioral tool that we can glean from the recent scientific literature exploring myopia, which points to the fact that children who get two hours a day or more of time outside in sunlight, one of my favorite topics.

现在，我们可以从最近探索近视的科学文献中收集到一个额外的行为工具，它指出了这样一个事实：每天在阳光下呆两个小时或更长时间的孩子，这是我最喜欢的话题之一。

I know many people are probably rolling their eyes right now when they hear me say you really want to view morning sunlight, not through a window or windshield.

我知道，当很多人听到我说你真的想看到早晨的阳光，而不是透过窗户或挡风玻璃时，他们可能会翻白眼。

Don't wear sunglasses for that.

不要为此戴太阳镜。

Try and get as much sunlight as you can in your eyes early in the day.

尝试在一天早些时候让尽可能多的阳光照射到您的眼睛。

Never stare at any light so bright it's painful to look at, et cetera.

切勿直视任何明亮到令人痛苦的光线，等等。

We've done a lot of episodes on this.

我们已经制作了很多这方面的剧集。

We have a light for health episode.

我们有一期健康之光节目。

This is in all the sleep episodes.

这是所有睡眠情节中的情况。

It's just such a basic foundation of circadian rhythm and health that I just keep repeating it.

这是昼夜节律和健康的基本基础，我只是不断重复它。

However, there are also large-scale clinical trials involving thousands of subjects that have shown that people, children in particular, who get two hours or more of outside time every day have a much lower incidence of myopia.

然而，也有涉及数千名受试者的大规模临床试验表明，每天有两个小时或以上户外时间的人，尤其是儿童，近视发生率要低得多。

Now, what's really interesting about these studies is that while some of those kids are looking at things further off in the distance than they would if they were indoors on their tablets or screens or with their nose in a book, it does not seem to be the case that they have to be looking at things in the distance in order to see this reduced incidence of myopia.

现在，这些研究真正有趣的是，虽然其中一些孩子比在室内使用平板电脑或屏幕或埋头读书时看远处的东西更远，但他们似乎并不需要看远处的东西才能看到近视发生率的降低。

What's probably happening instead is that the particular wavelengths of light that emanate from the sun, that photon energy in particular, is triggering the activation of the so-called intrinsically sensitive melanopsin retinal ganglion cells, which we know are important for setting circadian rhythm, for enhancing mood focus and alertness during the day, and enhancing the quality and duration of sleep at night.

相反，可能发生的情况是，从太阳发出的特定波长的光，特别是光子能量，正在触发所谓的本质敏感的黑视蛋白视网膜神经节细胞的激活，我们知道它对于设定昼夜节律、增强白天的情绪焦点和警觉性以及提高夜间睡眠的质量和持续时间非常重要。

But those melanopsin intrinsically photosensitive ganglion cells are also involved in networks within the eye that relate to blood flow, that relate to the ciliary body, which is a structure within the eye that controls the aperture and movement of some key components within the eye that also relate to the crispness of vision, that is the acuity of vision, at both short and long range.

但这些黑视蛋白本质上感光的神经节细胞也参与眼睛内与血流有关的网络，这些网络与睫状体有关，睫状体是眼睛内的一种结构，控制着眼睛内一些关键部件的孔径和运动，这些部件也与视觉的清晰度有关，即短距离和远距离的视觉敏锐度。

So there are a lot of technical details there.

所以那里有很多技术细节。

In fact, I really hope to get the great Russ Van Gelder, or Dr.

事实上，我真的希望能得到伟大的拉斯·范·格尔德（Russ Van Gelder），或者博士。

Russ Van Gelder, who's the chair of ophthalmology at the University of Washington in Seattle, who is a world expert in this and the various aspects, both molecular and structural, of the ciliary body and the lens, and he's an expert in uveitis, a very interesting topic in its own right, to come onto the podcast and talk more about eye health, and we will do that in the not-too-distant future.

拉斯·范·格尔德 (Russ Van Gelder) 是西雅图华盛顿大学眼科主任，他是这方面以及睫状体和晶状体分子和结构各个方面的世界专家，他也是葡萄膜炎方面的专家，这本身就是一个非常有趣的话题，请加入播客并更多地谈论眼睛健康，我们将在不久的将来这样做。

Meanwhile, if the first behavioral protocol for enhancing and maintaining eye health is to make sure that you're spending at least some time balancing out the near vision and far vision during the day, it also stands to reason that you want to get outside for at least two hours a day, which I know sounds like a lot, in order to prevent myopia, if you're a young person, and offset the progression of, and maybe even reverse some myopia.

同时，如果增强和维持眼睛健康的第一个行为方案是确保您在白天至少花一些时间来平衡近视力和远视力，那么您每天至少要出去两个小时（我知道这听起来很多）也是理所当然的，以便预防近视（如果您是年轻人），抵消近视的进展，甚至可能逆转一些近视。

We don't know yet based on the data, but there's some indication that's possible by getting outside two hours a day.

根据数据，我们还不知道，但有一些迹象表明，每天户外活动两个小时是可能的。

And the cool thing is, because many people, including myself, have a lot of work to do, and we need to be on our phones quite a lot, or we choose to be on our phones quite a lot, this effect of getting sunlight outdoors during the daytime for two hours or more does not seem to require that you stay off your phone or tablet, or that you're looking at things far in the distance the entire time.

很酷的是，因为很多人，包括我自己，都有很多工作要做，我们需要经常使用手机，或者我们选择经常使用手机，这种白天在户外接受阳光两个小时或更长时间的效果似乎不需要你离开手机或平板电脑，或者你一直在看远处的东西。

What this means is, if you can get outside onto a patio or a deck or an outdoor table if you can, if weather and conditions permit, and do some of your phone time and computer time and reading, et cetera, outdoors.

这意味着，如果天气和条件允许，您可以到外面的露台、甲板或户外桌子上，在户外进行一些打电话、使用电脑和阅读等活动。

Now, if you're already making an effort to get outside, hike, play sports, take walks, et cetera, that of course counts towards this two-hour threshold.

现在，如果您已经努力外出、远足、运动、散步等，那么这当然会计入这两个小时的阈值。

And I know this sounds like a lot, this two hours, and yet for most people, it certainly will vary depending on time of year, but I think striving to get on average about two hours of outdoor time as much as you can, or opening a window, which wouldn't be as good as getting outside, but opening a window and trying to get some natural light exposure to the eye to trigger the activity of these intrinsically photosensitive melanopsin retinal ganglion cells, that's going to be a really good idea in trying to offset and maybe even reverse some vision loss.

我知道这听起来很多，这两个小时，但对于大多数人来说，它肯定会根据一年中的不同时间而有所不同，但我认为尽可能多地争取平均大约两个小时的户外时间，或者打开窗户，这不如到外面去好，但是打开窗户并尝试让一些自然光照射到眼睛以触发这些本质上感光的黑视蛋白视网膜神经节细胞的活动，这将是一个非常好的尝试抵消甚至扭转一些视力丧失。

Now, the other behavioral protocols which have shown to be useful in terms of maintaining or improving vision relate to the musculature around the eye and the control of the movement of the lens, and actually the lens of the eye has its own kind of flexibility.

现在，其他已被证明在维持或改善视力方面有用的行为协议涉及眼睛周围的肌肉组织和晶状体运动的控制，实际上眼睛的晶状体有其自己的灵活性。

It's a really, really interesting structure.

这是一个非常非常有趣的结构。

I'll geek out on this far too long if I don't prevent myself from doing so, but the lens is just incredible.

如果我不阻止自己这样做的话，我会花很长时间在这个问题上，但镜头真是令人难以置信。

The fact that it has a specific structure of proteins like crystallins and things of that sort, and that it can still derive nourishment from blood flow, but does not actually have vasculature within it, so it's not, if you notice, I mean, the lens of your eye isn't filled with blood vessels and capillaries because it needs light to pass through.

事实上，它具有特定的蛋白质结构，如晶状体蛋白和类似的东西，并且它仍然可以从血液流动中获取营养，但实际上它内部没有脉管系统，所以如果你注意到的话，我的意思是，你的眼睛的晶状体没有充满血管和毛细血管，因为它需要光线才能通过。

Super interesting structure.

超级有趣的结构。

I think the only violation of what I just said is the manatee.

我想唯一违反我刚才所说的是海牛。

Those big sort of underwater elephant-like creatures that I think were or are endangered down in Florida.

我认为那些像水下大象一样的大型生物在佛罗里达州曾经或正在濒临灭绝。

They were getting chopped up by speedboats, but I think now there's some effort to preserve those big, gentle giants.

它们被快艇劈成碎片，但我认为现在人们正在努力保护这些大而温柔的巨人。

The manatee, as I recall, has a vascularized lens, which is why their eyes look opaque.

我记得海牛有一个血管化的晶状体，这就是为什么它们的眼睛看起来不透明。

It looks like they have cataracts.

看起来他们患有白内障。

In any case, you're not a manatee.

无论如何，你不是海牛。

You have no blood vessel supply to the lens.

您的晶状体没有血管供应。

Keeping that lens clear is vital.

保持镜头清晰至关重要。

Nowadays, they can do lens replacement.

如今，他们可以更换镜片。

There's really pretty incredible progress in the realm of ophthalmology and surgical replacement of the lens or the cornea, other aspects of the eye.

在眼科领域以及晶状体或角膜手术置换以及眼睛的其他方面确实取得了令人难以置信的进步。

But if you're somebody who is interested in maintaining your vision, you're going to want to maintain the musculature that controls the movement and the change of shape in that lens and the movement of the eyes, which allows you to transition your vision from very sharp when viewing things up close to very sharp when viewing things at a distance.

但如果你对保持视力感兴趣，你就会想要保持控制晶状体运动和形状变化以及眼睛运动的肌肉组织，这可以让你的视力从近距离观察时非常锐利转变为远距离观察时非常锐利。

And this is where some of the so-called near-far exercises can be very useful.

这就是一些所谓的远近练习非常有用的地方。

So when we did a full-length podcast on eye health and improving eyesight, which I invite you to listen to if you like, talked about two different types of vision exercises that have been shown to be useful for improving vision at the level of acuity that have a lot to do with improving the musculature and the movement of the eyes and the lens, and that's what's called a smooth pursuit task.

因此，当我们制作一个关于眼睛健康和改善视力的完整播客时（如果您愿意的话，我邀请您收听），我们谈到了两种不同类型的视力练习，这些练习已被证明对改善视力水平非常有用，这与改善肌肉组织以及眼睛和晶状体的运动有很大关系，这就是所谓的平滑追踪任务。

So you could go onto YouTube if you like and put smooth pursuit eye task and do this for a few minutes each day if you're trying to keep your vision strong.

因此，如果您愿意，可以访问 YouTube，进行平稳的追踪眼任务，如果您想保持视力良好，每天执行几分钟。

And what that task involves is, as the name suggests, smoothly tracking a small dot or crosshatch or arrow on the screen, which is very different than the so-called saccade-type eye movements that we often make.

顾名思义，该任务涉及的是平滑地跟踪屏幕上的小点、交叉线或箭头，这与我们经常进行的所谓扫视式眼球运动非常不同。

Saccades are when you dart your eyes to a particular location to look at something, then dart it to another location to look at something.

扫视是指您将眼睛移至特定位置以查看某物，然后将其移至另一个位置以查看某物。

Micro-saccades are little tiny versions of those that we're doing most all of the time.

微扫视是我们经常做的扫视的微小版本。

Believe it or not, when you look at a visual scene or image, if you did not have those little micro-saccades, your brain would adapt or would attenuate to whatever you were looking at, and the visual image would actually disappear, which really speaks to how important it is that your perceptions change in order to maintain them.

不管你是否相信，当你观看视觉场景或图像时，如果你没有那些微小的微扫视，你的大脑会适应或减弱你所看到的任何东西，视觉图像实际上会消失，这确实说明了你的感知改变以维持它们是多么重要。

This is very similar to where if something is placed on your hand, say a finger, you'll notice that change, but then if you leave it there for a short while, you'll forget that it's there because the cells there have adapted out.

这非常类似于如果有东西放在你的手上，比如手指，你会注意到这种变化，但如果你把它放在那里一小会儿，你就会忘记它在那里，因为那里的细胞已经适应了。

There's no change.

没有任何变化。

So your nervous system is largely responding to change.

所以你的神经系统很大程度上是在对变化做出反应。

This is also why when you walk into a room and you often notice a novel smell, let's hope it's a good smell, after a few minutes or so, you don't notice the smell anymore because your olfactory system adapted that away.

这也是为什么当你走进一个房间时，你经常会注意到一种新奇的气味，希望它是一种好闻的气味，几分钟左右后，你就不会再注意到这种气味了，因为你的嗅觉系统已经适应了这种气味。

So a lot of that adaptation is prevented by those little micro-saccades, and the macro-saccades, the bigger saccades, are really for moving your eyes around to look for things in visual space.

因此，很多这种适应都被那些小的微观扫视所阻止，而宏观扫视，更大的扫视，实际上是为了移动你的眼睛来寻找视觉空间中的东西。

Smooth pursuit is a very particular kind of visual behavior that you can do in a smooth pursuit task.

平滑追踪是一种非常特殊的视觉行为，您可以在平滑追踪任务中进行。

Again, zero cost.

再次，零成本。

Costs a little bit of time, I suppose, to do this on YouTube.

我想，在 YouTube 上做这件事需要花费一点时间。

And most any of them will do.

其中大多数都可以。

We can provide a link in the show note captions of one that we like or several that we like.

我们可以在我们喜欢的一个或多个我们喜欢的显示注释标题中提供一个链接。

But by doing that smooth pursuit task for a bit each day, maybe just a minute or two, you're maintaining your ability through the musculature of the eye to do smooth pursuit.

但是，通过每天做一点平滑的追踪任务，也许只是一两分钟，你就可以通过眼睛的肌肉组织保持平滑追踪的能力。

And of course, you do smooth pursuit when you move about your day.

当然，当你一天中活动时，你会进行顺利的追踪。

But for people that are trying to offset or reverse vision loss, doing some additional deliberate smooth pursuit exercises can be useful.

但对于那些试图抵消或扭转视力丧失的人来说，做一些额外的、有意识的平滑追踪练习可能会很有用。

The other visual exercise that can be very useful is the so-called near-far exercise.

另一种非常有用的视觉练习是所谓的远近练习。

So this is best accomplished, I think, by holding out a pen or pencil in front of your eyes, in front of your head, and focusing very intensely through what's called a vergence eye movement, where you bring both eyes to the tip of the pen, and then moving that pen closer and closer and closer to your eyes, where you get close enough that you actually have to deliberately bring your eyes, for those of you listening, this is what I'm doing right now, to the point where it's blurry and you can no longer hold it in sharp, crisp relief.

所以，我认为，最好的方法是，在你的眼前，在你的头前，举起一支钢笔或铅笔，通过所谓的眼球聚散运动，非常强烈地聚焦，你把两只眼睛都放在笔尖上，然后把那支笔越来越靠近你的眼睛，离你的眼睛越来越近，你实际上必须刻意地把你的眼睛靠近，对于你们这些听的人来说，这就是我现在正在做的事情，直到它变得模糊，你无法再握住它。其浮雕清晰、明快。

You can't see it sharply, that is.

也就是说，你无法清晰地看到它。

And then you can move it out a little bit distance and kind of play right around that threshold where it's hard to keep it in focus.

然后你可以将它移出一点距离，然后在很难保持焦点的阈值附近进行游戏。

Now, and then move it back out again, and then in.

现在，将其再次移出，然后再移入。

Doing that for even a minute or two, you'll find is a bit of a strain on your eyes, but you can actually build up the musculature and the neuromuscular connections that allow you to do that more efficiently.

即使这样做一两分钟，您也会发现眼睛有点疲劳，但实际上您可以增强肌肉组织和神经肌肉连接，从而使您能够更有效地做到这一点。

And that has been shown to improve certain aspects of vision, especially when people are diligent about doing those exercises, not necessarily every day, but let's say three days a week or so.

事实证明，这可以改善视力的某些方面，特别是当人们勤奋地进行这些练习时，不一定每天进行，但可以说每周三天左右。

They can be very fast.

它们可以非常快。

I actually find them kind of fun for reasons that escape me entirely.

事实上，我发现它们很有趣，但我完全不知道原因。

Now, how close you can bring that object and still maintain it in sharp focus will vary from person to person based on a number of things.

现在，您可以将该物体拉近多远并仍保持其清晰对焦，这取决于许多因素，因人而异。

First of all, how healthy and well-performing their neural retina is, whether or not they have myopia or hyperopia, nearsightedness, et cetera.

首先，他们的神经视网膜是否健康、功能良好，是否患有近视、远视、近视等。

Whether or not, for instance, you're like me and you have a fairly close interpupillary distance, or whether or not you're more wall-eyed and you have your eyes set further apart.

比如说，无论你是否像我一样，瞳距相当近，或者你是否是斜视眼，双眼间距较远。

All those things will dictate the exact performance of that task.

所有这些因素都将决定该任务的具体执行情况。

But nonetheless, it's a very useful task to do when trying to maintain or improve vision.

但尽管如此，在尝试维持或改善视力时，这是一项非常有用的任务。

Now, of course, there are a lot more behavioral tools that one could use to maintain or enhance vision.

当然，现在有更多的行为工具可以用来维持或增强视力。

I'm really touching on the biggest and what I consider the most important ones that are most accessible to people without the need for any fancy equipment at all.

我真正接触的是最大的、我认为最重要的那些，人们最容易接触到，根本不需要任何花哨的设备。

And if you want to learn more about other behavioral tools that one can use to maintain or enhance vision, please see the episode that we did on eyesight.

如果您想了解更多有关可用于维持或增强视力的其他行为工具的信息，请参阅我们关于视力的一集。

You can simply go to hubermanlab.com, put into the search function, eyesight or vision, and it'll take you right to it.

您只需访问 hubermanlab.com，输入搜索功能、视力或视力，它就会带您直接找到它。

In fact, everything on that website is keyword indexed and will take you to the various episodes and timestamps that you're interested in according to that keyword.

事实上，该网站上的所有内容都是关键字索引的，并且会根据该关键字将您带到您感兴趣的各种剧集和时间戳。

Now, the person who asked this question, who by the way is Paige Singer, thank you, Paige Singer, and the question got a lot of upvotes because apparently there's a lot of interest in this, understandably so, asked about nutrition and supplements for maintaining or improving vision.

现在，问这个问题的人，顺便说一下，他是佩奇·辛格，谢谢你，佩奇·辛格，这个问题得到了很多人的支持，因为显然人们对此很感兴趣，这是可以理解的，询问有关维持或改善视力的营养和补充剂的问题。

That could be a very lengthy conversation, but let's just summarize it with a few brief points that we know stand based on the clinical and scientific research.

这可能是一个非常冗长的对话，但让我们用一些基于临床和科学研究的简短观点来总结一下。

We've all heard that carrots are good for your eyes.

我们都听说胡萝卜对眼睛有好处。

Well, it's not carrots per se that are good for your eyes.

嗯，胡萝卜本身并不对眼睛有好处。

It's vitamin A that's essential for the so-called phototransduction cascade.

维生素 A 对于所谓的光转导级联至关重要。

The phototransduction cascade is the process by which the photoreceptors, which are in the back of the retina, at least if you're a human, they're in the back of the retina, take photons, light energy, and convert it into electrical signals that's then conveyed to the other cells and neurons within the retina, and then passed into the brain to create visual percepts.

光转导级联是位于视网膜后部的光感受器（至少如果你是人类的话）位于视网膜后部的过程，它们吸收光子、光能，并将其转换为电信号，然后传送到视网膜内的其他细胞和神经元，然后传递到大脑以产生视觉感知。

Most people can get enough of this fat-soluble vitamin we call vitamin A by making sure that they eat at least some dark green leafy vegetables, and that they do that in their closest to raw form, maybe cooked a little bit, but not overly cooked.

大多数人都可以通过确保至少吃一些深绿叶蔬菜来获取足够的这种脂溶性维生素（我们称之为维生素 A），并且以最接近生的形式摄入，可能稍微煮熟，但不要煮得太熟。

There are other sources of vitamin A out there.

还有其他维生素 A 来源。

You can look those up online just for sources of vitamin A.

您可以在网上查找维生素 A 的来源。

Most people will be able to get enough vitamin A from their nutrition and won't require it from a supplement, provided that it's not present at excessively high levels in a foundational supplement or vitamin mineral supplement.

大多数人能够从营养中获取足够的维生素 A，并且不需要从补充剂中获取，只要基础补充剂或维生素矿物质补充剂中的维生素 A 含量不过高。

Getting some additional vitamin A from a foundational supplement or vitamin mineral supplement is probably not going to be an issue unless you really take in far too much of that vitamin A and could potentially provide some insurance.

从基础补充剂或维生素矿物质补充剂中获取一些额外的维生素 A 可能不会成为问题，除非您确实摄入了太多维生素 A 并且可能提供一些保险。

But again, I think most people can get enough vitamin A from their diet if they are taking care to eat the foods that contain vitamin A, green leafy vegetables being one.

但同样，我认为大多数人可以从饮食中获得足够的维生素 A，只要他们注意食用含有维生素 A 的食物，绿叶蔬菜就是其中之一。

The other food that's known to be highly enriched in vitamin A is liver, one of my least favorite foods, regardless of what animal that liver comes from.

另一种富含维生素 A 的食物是肝脏，这是我最不喜欢的食物之一，无论肝脏来自哪种动物。

Liver is somewhat of a popular/controversial organ meat in the nutrition space for reasons that aren't interesting, for sake of this discussion anyway.

肝脏在营养领域是一种流行/有争议的器官肉，其原因并不有趣，无论如何，为了讨论这一点。

I suppose for those of you that like liver, you could eat a little bit of liver every once in a while.

我想对于喜欢肝脏的人来说，偶尔吃一点肝脏是可以的。

It is rich in a number of things that are beneficial to health, although for you vegans out there, I'm sure you'll want to avoid liver entirely.

它富含许多对健康有益的物质，尽管对于你们这些素食主义者来说，我相信你们会想要完全避免肝脏。

I avoid liver because I just simply don't like the way it tastes.

我避免吃肝脏，因为我只是不喜欢它的味道。

Maybe once or twice I've tasted liver that was appetizing to me, and it can be okay, but it's just not, or at least by my read, it can be okay, but it's not a food that I actively seek out, order, or prepare for myself on a regular basis.

也许有一两次我尝过肝脏对我来说很开胃，它可能还不错，但事实并非如此，或者至少根据我的阅读，它可能还不错，但这不是我定期主动寻找、订购或准备的食物。

So fortunately, there are other sources of vitamin A as well, and again, I just invite you to all put into a web search, food sources of vitamin A, and figure out how to get your daily dose of vitamin A by taking in foods that you like for you.

幸运的是，还有其他维生素 A 来源，我再次邀请您在网上搜索维生素 A 的食物来源，并找出如何通过摄入您喜欢的食物来获取每日维生素 A 剂量。

And then in terms of supplementation of things that can enhance vision, this is a newer area, and frankly, it's an area where most of the data point to some supplements that can potentially be beneficial in certain disease conditions.

然后就补充可以增强视力的物质而言，这是一个较新的领域，坦率地说，在这个领域，大多数数据都表明某些补充剂可能对某些疾病有益。

So for instance, in fairly progressed age-related macular degeneration.

例如，在相当严重的年龄相关性黄斑变性中。

Age-related macular degeneration is fairly common, or more common than we would like, we should say.

应该说，年龄相关性黄斑变性相当常见，或者比我们想象的更常见。

And it does appear that supplementing with certain things like lutein, which is present in eggs or egg yolks in particular, especially egg yolks that aren't overly cooked, or that can be supplemented can potentially help with some instances of age-related macular degeneration, but the data on this are still emerging.

补充叶黄素等某些物质确实可能有助于治疗某些与年龄相关的黄斑变性，叶黄素尤其存在于鸡蛋或蛋黄中，尤其是未过度煮熟的蛋黄，或者可以补充，但有关这方面的数据仍在不断涌现。

I consulted with our chair of ophthalmology at Stanford about lutein and some of the other things that you'll see out there like zeaxanthin and astaxanthins.

我向斯坦福大学眼科主任咨询了叶黄素以及其他一些你会看到的东西，如玉米黄质和虾青素。

And these xanthines come from certain fruits like blueberries, and they're present in supplements and things of that sort.

这些黄嘌呤来自某些水果，如蓝莓，它们存在于补充剂和类似的东西中。

The consensus I got talking to him and talking to some other ophthalmologists are that if you're really aiming to get a healthy diet, you're avoiding cigarette smoking, and by healthy diet, I mean getting sufficient amounts of vitamin A and lutein through food sources.

我与他以及其他一些眼科医生交谈时达成的共识是，如果您真的想获得健康饮食，就应该避免吸烟，而健康饮食是指通过食物来源获取足够量的维生素 A 和叶黄素。

Again, you can look up where those food sources are.

同样，您可以查找这些食物来源在哪里。

Egg yolks just being one of them.

蛋黄只是其中之一。

Well, then chances are you're not going to need to supplement with lutein or the zeaxanthins or the astaxanthins.

好吧，那么您很可能不需要补充叶黄素、玉米黄质或虾青素。

However, I have heard anecdotal reports from a number of people that they'll start taking a supplement for eye health.

然而，我听到很多人的轶事报道称他们将开始服用用于眼睛健康的补充剂。

There are a number of them out there.

其中有很多。

We are not as a podcast affiliated with any of those eye health supplements, by the way.

顺便说一句，我们并不是附属于任何这些眼睛健康补充剂的播客。

And people are reporting enhanced vision.

人们报告视力增强了。

I receive emails all the time that say, "I'm taking this lutein at 20 milligrams per day." And there I should mention that the dosage that's been explored in a couple of studies is 10 to 20 milligrams per day.

我总是收到电子邮件说：“我每天服用 20 毫克叶黄素。”我应该提到的是，几项研究探索的剂量是每天 10 到 20 毫克。

Again, you could get that from foods.

同样，你可以从食物中获取它。

You could go above that if you're more cavalier, or you could go toward the lower end of that 10 to 20 milligrams per day if you are somebody who's more conservative, I should say.

我应该说，如果你比较随意，你可以高于这个数字，或者如果你比较保守，你可以接近每天 10 到 20 毫克的下限。

Well, there are people out there who are looking at lutein, they think it's fairly safe and they're taking higher dosages of lutein, so 20, 30 milligrams per day.

嗯，有些人正在研究叶黄素，他们认为它相当安全，并且他们服用更高剂量的叶黄素，每天 20、30 毫克。

They're also taking supplements that contain zeaxanthins and astaxanthins and are reporting anecdotally that their vision is enhanced.

他们还服用含有玉米黄质和虾青素的补充剂，并有传闻说他们的视力得到了增强。

I don't dispute those claims.

我对这些说法没有异议。

But as of now, there aren't many papers.

但目前为止，相关论文并不多。

I could only find about four, three really solid ones, and then a fourth that point to the specific disease instances where supplementing with lutein, zeaxanthin, or astaxanthin can be beneficial for slowing the progression of things like advanced onset age-related macular degeneration, and the degree of offset for that macular degeneration was slight.

我只能找到大约四、三个真正可靠的，然后第四个指向特定的疾病实例，其中补充叶黄素、玉米黄质或虾青素可以有益于减缓晚期年龄相关性黄斑变性等疾病的进展，并且对黄斑变性的抵消程度很小。

It wasn't enormous, but it was robust enough that it warranted reporting in the paper.

它并不大，但足够强大，值得在报纸上报道。

Or things like Leber's, which is a particular eye disease, it impacts a whole different set of systems in the eye.

或者像莱伯氏病这样的疾病，这是一种特殊的眼病，它会影响眼睛中一组完全不同的系统。

So basically what I'm trying to say is when it comes to supplements to support eye health, make sure you're getting enough vitamin A from your diet.

所以基本上我想说的是，当谈到支持眼睛健康的补充剂时，请确保您从饮食中获取足够的维生素 A。

If you're not, consider supplementation or consider changing your diet somewhat to make sure you can get that lutein and vitamin A.

如果您没有，请考虑补充或考虑稍微改变您的饮食，以确保您可以获得叶黄素和维生素 A。

And if you are interested in it and it's within your budget, I don't know of any evidence that supplementing with additional lutein, zeaxanthin, and astaxanthin can be dangerous at all.

如果你对此感兴趣并且在你的预算之内，我不知道有任何证据表明补充额外的叶黄素、玉米黄质和虾青素可能是危险的。

So for those of you that are really interested in maintaining or improving your vision, that might be an area that you want to explore.

因此，对于那些真正对维持或改善视力感兴趣的人来说，这可能是您想要探索的领域。

I personally am not taking lutein, zeaxanthin, or astaxanthin, at least not at this time.

我个人不服用叶黄素、玉米黄质或虾青素，至少目前不服用。

I do take a foundational supplement, which is my source of vitamin A in addition to my food sources.

我确实服用基础补充剂，这是我除了食物来源之外的维生素 A 来源。

But I don't suffer from vision loss.

但我并没有视力丧失。

I do wear readers at night, and I have for a long time.

我晚上确实会戴读物，而且已经戴了很长时间了。

I have a little bit of a muscular weakness in one of my eyes that originated in childhood.

我的一只眼睛有一点肌肉无力，这源于童年。

So occasionally if I get very fatigued, one of my eyes will deviate a little bit, a little bit of almost strabismus, especially if I've been awake for very long periods of time.

因此，有时候，如果我非常疲劳，我的一只眼睛就会有点偏离，有点近乎斜视，尤其是当我醒了很长时间的时候。

It tends to recover once I get a good night's sleep.

一旦我睡个好觉，它就会恢复。

Some of you that have experienced this, where you have one eye that might just drift a little bit.

你们中的一些人经历过这种情况，您的一只眼睛可能会有点漂移。

I could do this for the camera if you want.

如果你愿意的话我可以为相机做这个。

Okay, this is weird.

好吧，这很奇怪。

I used to do this to my sister across the table when we were at a friend's houses for dinner.

当我们在朋友家吃饭时，我常常对桌子对面的妹妹这样做。

So I can actually move one of my eyes in like this, which actually just reflects that there's a muscle, extraocular muscle, closer to my nose that's rather weak, which allows me to kind of do that.

所以我实际上可以像这样移动我的一只眼睛，这实际上只是反映出靠近我的鼻子有一块肌肉，眼外肌相当弱，这让我可以这样做。

I can't do it so well with the opposite eye.

我用另一只眼睛就做不到那么好。

Anyway, now I need to blink to kind of clear my vision.

不管怎样，现在我需要眨眼来澄清我的视野。

But the point is that if you're somebody who has a slightly deviating eye, slightly, often if you go to the ophthalmologist or optometrist, they're going to give you a prism lens, which is going to redirect the image onto that slightly deflected eyeball.

但关键是，如果你的眼睛有轻微偏斜，通常，如果你去看眼科医生或验光师，他们会给你一个棱镜，它将图像重定向到稍微偏斜的眼球上。

One thing you'll really want to discuss with that ophthalmologist or optometrist is whether or not there are exercises that you could do to overcome that issue without the need for a prism.

您真正想与眼科医生或验光师讨论的一件事是，是否可以进行一些练习来克服这个问题，而无需棱镜。

Because what I saw and what many other people see when they put on a prism lens is that indeed it can line up their vision or their visual perception better, but indeed it can lead to progressive weakening of the muscle further and further, so then that eyeball starts to deviate further and further.

因为我所看到的以及许多其他人在戴上棱镜镜片时所看到的是，它确实可以更好地对齐他们的视力或视觉感知，但实际上它会导致肌肉越来越弱，因此眼球开始越来越偏离。

And that raises a larger question, which is, should we wear corrective lenses?

这就提出了一个更大的问题，那就是我们应该佩戴矫正镜片吗？

In fact, if you go online, you'll find or hear about these examples of people that stopped wearing their corrective lenses, their glasses, or contacts in order to bring their vision back or improve their vision on their own.

事实上，如果您上网，您会发现或听到这些例子，人们为了恢复视力或改善视力而停止佩戴矫正镜片、眼镜或隐形眼镜。

Now, if your vision is quite impaired, you're going to need corrective lenses or contacts.

现在，如果您的视力严重受损，您将需要矫正镜片或隐形眼镜。

However, there are a number of people out there who find that if their vision is somewhat impaired, that forcing themselves to view things at a distance, to do smooth pursuit, to do near/far, and to make sure that they're getting adequate nutrition and things of that sort, can all sum to help offset some of the visual impairment that would occur if they were to just pop glasses on their face and rely on the corrective lenses in order to focus the light onto the correct area within the eye onto the neural retina.

然而，有很多人发现，如果他们的视力受到一定程度的损害，那么强迫自己看远处的事物、进行平稳的追踪、进行近/远的观察、确保他们获得足够的营养等，所有这些总和可以帮助抵消一些视觉障碍，如果他们只是把眼镜戴在脸上并依靠矫正镜片将光线聚焦到眼睛内神经视网膜上的正确区域，就会出现一些视觉障碍。

So I'm not telling people to throw off or get rid of their corrective lenses and contacts, but you can be overly reliant on these things like a crutch in a way that perhaps you want to do a little bit of work to try and overcome, and then maybe work with a weaker prescription.

所以我并不是告诉人们扔掉或摆脱他们的矫正镜片和隐形眼镜，但你可能会过度依赖这些东西，比如拐杖，也许你想做一些工作来尝试克服，然后可能会使用较弱的处方。

And certainly in the case of prism lenses, what I mentioned before is a real consideration.

当然，就棱镜镜片而言，我之前提到的确实是一个考虑因素。

It's one I'm very familiar with.

这是我非常熟悉的一位。

So as a last, but I think very important and exciting feature of visual improvement is red light.

最后，我认为红光是改善视觉效果非常重要且令人兴奋的功能。

I talked a little bit about this on the episode of the Huberman Lab podcast, all about light and health.

我在休伯曼实验室播客的一集中谈到了这一点，都是关于光和健康的。

But there's some really spectacular, I think, I consider it spectacular, many other people consider it spectacular, research out of University College London, and the work I'm referring to is Glen Jeffery's work.

但有一些确实很壮观，我认为，我认为它很壮观，很多其他人也认为它很壮观，伦敦大学学院的研究，我指的工作是格伦·杰弗里的工作。

I've known Glen for a long time.

我认识格伦很久了。

These are animal studies and now two human studies exploring how exposure to red light Early in the day can offset some of the vision loss related to age-related macular degeneration, or simply age-related visual decline.

这些是动物研究，现在还有两项人类研究，探讨如何在清晨暴露于红光可以抵消一些与年龄相关的黄斑变性或仅仅是与年龄相关的视力下降相关的视力丧失。

And there's a whole mechanism here that's discussed in that episode, but it has to do with the fact that red light and near-infrared light together, or maybe even separately, when viewed for even just a minute to three minutes once or maybe two or three times per week maximum, can actually reduce the number of what are called reactive oxygen species in the photoreceptors that convert photons into electrical signals the rest of the visual system can understand.

在那一集中讨论了一个完整的机制，但它与这样一个事实有关：红光和近红外光一起，甚至可能分开，当每周一次或最多每周两次或三次观看一次甚至仅一分钟到三分钟时，实际上可以减少光感受器中所谓的活性氧的数量，这些光感受器将光子转化为视觉系统的其余部分可以理解的电信号。

So that's a mouthful.

所以这是一个拗口。

Basically, what they found was, for people 40 years or older, if they viewed this red light at a distance of about a foot and a half, although I wouldn't get too specific with this, for a few minutes each week total, they were able to offset some of the vision loss within a particular domain of vision.

基本上，他们发现，对于 40 岁或以上的人来说，如果他们在大约一英尺半的距离处观看红光，尽管我不会对此说得太具体，但每周总共几分钟，他们能够抵消特定视野范围内的一些视力丧失。

And I don't have time to go into the details here, because I do that in the light for health episode, but you have different types of photoreceptors, cones and rods.

我没有时间在这里详细讨论，因为我是为了健康而这样做的，但是你有不同类型的光感受器、视锥细胞和视杆细胞。

You have different types of cone photoreceptors that respond to different wavelengths of light, short, medium, and long wavelengths of light, so-called blue, green, and red cones, they're sometimes called.

你有不同类型的视锥细胞，它们对不同波长的光做出反应，短波长、中波长和长波长的光，有时被称为蓝色、绿色和红色视锥细胞。

When these people who are 40 years or older viewed red light on a consistent basis early in the day, and it did have to be early in the day, there was a real circadian effect there.

当这些 40 岁或以上的人在一天的早些时候持续观察红光时（而且确实必须在当天的早些时候），就会产生真正的昼夜节律效应。

There was an offset of some of the vision loss that would normally occur in a particular wavelength of light range that resulted in better visual acuity overall.

通常在特定波长的光范围内发生的一些视力损失得到了补偿，从而总体上获得了更好的视力。

So if you're very concerned about your vision or you're into red light therapies, et cetera, there are a number of different red light devices out there.

因此，如果您非常关心自己的视力或者您喜欢红光疗法等，那么这里有许多不同的红光设备。

At some future point, the Huberman Lab podcast may partner with one of these red light companies.

在未来的某个时候，胡伯曼实验室播客可能会与这些红灯公司之一合作。

So right now, I'm not going to mention any of them in particular.

所以现在，我不会特别提及其中任何一个。

They're prominent online.

他们在网上很出名。

What you're looking for is a red light unit that provides red light and maybe far and near-infrared, excuse me, light as well.

您正在寻找的是一个红光装置，它可以提供红光，也许还可以提供远红外线和近红外线，对不起，还有光。

So something in the 650 to 720-ish nanometer range.

所以在 650 到 720 纳米范围内。

So really, it's going to look red or almost invisible to you if it's really far into the infrared.

所以实际上，如果它距离红外线很远，它会看起来是红色的或者几乎看不见。

And you'll want to view that at a distance about a foot and a half to two feet, and you don't want it to be so bright that it's painful to look at, okay?

你会想要在大约一英尺半到两英尺的距离处观看它，并且你不希望它太亮以至于看起来很痛苦，好吗？

Because you don't want to damage your eyes.

因为你不想伤害你的眼睛。

But that's essentially what they used in these studies from the Jeffrey lab, and they showed some pretty impressive offset of some of the aspects of vision loss in these people 40 and older.

但这基本上是 Jeffrey 实验室在这些研究中使用的方法，并且他们在 40 岁及以上人群的视力丧失的某些方面显示出一些令人印象深刻的抵消效果。

So that's an area that you may want to explore as well, especially for folks 40 and older.

因此，这也是您可能想要探索的领域，尤其是 40 岁及以上的人。

And again, this red light exposure had to be done early in the day.

再说一遍，这种红光曝光必须在当天早些时候进行。

So hopefully, that collection of behavioral tools, near, far, smooth pursuit, some of the discussion about lutein, nutrition, vitamin A, supplementation, zeaxanthins, astaxanthins, getting two hours of light exposure outside, sunlight exposure, get outside to do some of your work, and perhaps even deliberate red light exposure for certain people can be used to offset your concerns and your actual potential vision loss and maybe even improve your vision regardless of what age you are.

因此，希望这些行为工具的集合，近的、远的、顺利的追求，一些关于叶黄素、营养、维生素A、补充剂、玉米黄质、虾青素、在户外暴露两小时、阳光照射、到户外做一些工作，甚至可能对某些人故意暴露在红光下的一些讨论，可以用来抵消您的担忧和您实际潜在的视力丧失，甚至可以改善您的视力，无论您的年龄如何。

Everything I described is supported from the peer-review literature.

我所描述的一切都得到了同行评审文献的支持。

And again, if you want to get the deep dive on mechanism and further information about dosages, please check out the episode on eyesight and improving your eyesight and the light for health episode, again, at hubermanlab.com.

再次强调，如果您想深入了解机制和有关剂量的更多信息，请再次在 hubermanlab.com 上查看有关视力和改善视力的剧集以及《光促进健康》剧集。

Thank you for joining for the beginning of this Ask Me Anything episode.

感谢您参与本期《有事问我》一集的开始。

To hear the full episode and to hear future episodes of these Ask Me Anything sessions, plus to receive transcripts of them and transcripts of the Huberman Lab podcast standard channel and premium tools not released anywhere else, please go to hubermanlab.com/premium.

要收听完整剧集和收听“Ask Me Anything”会议的未来剧集，以及接收这些会议的文字记录以及 Huberman Lab 播客标准频道和其他地方未发布的高级工具的文字记录，请访问 hubermanlab.com/premium。

Just to remind you why we launched the Huberman Lab podcast premium channel, it's really twofold.

只是提醒您为什么我们推出 Huberman Lab 播客高级频道，它实际上是双重的。

First of all, it's to raise support for the standard Huberman Lab podcast channel, which of course will still be continued to be released every Monday in full length.

首先，是为了提高对标准Huberman Lab播客频道的支持，当然该频道仍然会继续每周一完整发布。

We are not going to change the format or anything about the standard Huberman Lab podcast.

我们不会更改标准 Huberman 实验室播客的格式或任何内容。

And to fund research, in particular, research done on human beings, so not animal models, but on human beings, which I think we all agree is a species that we are most interested in.

为了资助研究，特别是对人类进行的研究，所以不是动物模型，而是对人类进行的研究，我认为我们都同意这是我们最感兴趣的物种。

And we are going to specifically fund research that is aimed toward developing further protocols for mental health, physical health, and performance.

我们将专门资助旨在开发进一步的心理健康、身体健康和表现协议的研究。

And those protocols will be distributed through all channels, not just the premium channel, but through all channels, Huberman Lab podcast and other media channels.

这些协议将通过所有渠道分发，不仅仅是付费频道，而是通过所有渠道、Huberman Lab 播客和其他媒体渠道。

So the idea here is to give you information to your burning questions in depth and allow you the opportunity to support the kind of research that provides those kinds of answers in the first place.

因此，这里的想法是为您提供深入的紧迫问题的信息，并让您有机会支持首先提供此类答案的研究。

Now, an especially exciting feature of the premium channel is that the Tiny Foundation has generously offered to do a dollar-for-dollar match on all funds raised for research through the premium channel.

现在，高级渠道的一个特别令人兴奋的特点是，Tiny 基金会慷慨地提出对通过高级渠道筹集的所有研究资金进行一美元对一美元的匹配。

So this is a terrific way that they're going to amplify whatever funds come in through the premium channel to further support research for science and science-related tools for mental health, physical health, and performance.

因此，这是一种很棒的方式，他们将扩大通过优质渠道获得的资金，以进一步支持心理健康、身体健康和表现方面的科学和科学相关工具的研究。

If you'd like to sign up for the Huberman Lab premium channel, again, there's a cost of $10 per month, or you can pay $100 up front for the entire year.

如果您想注册 Huberman Lab 高级频道，每月费用为 10 美元，或者您可以全年预付 100 美元。

That will give you access to all the AMAs.

这将使您能够访问所有 AMA。

You can ask questions and get answers to your questions, and you'll, of course, get answers to all the questions that other people ask as well.

您可以提出问题并获得问题的答案，当然，您也会获得其他人提出的所有问题的答案。

There will also be some premium content, such as transcripts of the AMAs and various transcripts and protocols of Huberman Lab podcast episodes not found elsewhere.

还会有一些优质内容，例如 AMA 的文字记录以及其他地方找不到的 Huberman Lab 播客剧集的各种文字记录和协议。

And again, you'll be supporting research for mental health, physical health, and performance.

同样，您将支持心理健康、身体健康和表现方面的研究。

You can sign up for the premium channel by going to hubermanlab.com/premium.

您可以访问 hubermanlab.com/premium 注册高级频道。

Again, that's hubermanlab.com/premium.

再说一次，这是 hubermanlab.com/premium。

And as always, thank you for your interest in science.

一如既往，感谢您对科学的兴趣。