Essentials: Using Your Nervous System to Enhance Your Immune System
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
欢迎来到 Huberman Lab Essentials，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。
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, we are discussing the immune system, and we are also discussing how the nervous system can be used to activate and control the immune system.
今天我们讨论的是免疫系统，同时我们也在讨论如何利用神经系统来激活和控制免疫系统。
The first topic we have to attack is the question of what is the immune system and how does it work.
我们要讨论的第一个主题是免疫系统是什么以及它如何工作的问题。
I'd like to just take a moment and do a sort of brief immune system 101.
我想花点时间简单介绍一下免疫系统 101。
Really simple, cover the basic elements of the immune system so that everyone listening or watching this can get a clear sense of how the immune system functions and what its basic parts are.
很简单，涵盖免疫系统的基本要素，让每个听或看这个内容的人都能清楚地了解免疫系统是如何运作的以及它的基本部分是什么。
It's actually really simple because it is truly elegant in design.
它实际上非常简单，因为它的设计非常优雅。
You have three main layers of defense for your health, and the first of those three is a physical barrier that we call your skin.
您的健康拥有三层主要的防御层，这三层中的第一层是物理屏障，我们称之为皮肤。
And that might seem kind of obvious, but everything about you is contained in this compartment that is boundaried by your skin.
这似乎是显而易见的，但你的一切都包含在这个以你的皮肤为界的隔间中。
If you've ever had a cut, you essentially have a breach of the boundary that is your immune system.
如果你曾经受过割伤，那么你基本上就突破了你的免疫系统的边界。
Still in category one, your body and your external surface, you have openings to that surface.
仍然属于第一类，你的身体和外表面，你的表面有开口。
So what are those openings?
那么这些空缺是什么？
Well, let's start at the top and work our way down.
好吧，让我们从顶部开始，然后向下进行。
A primary site of potential infection are your eyes, you have your ears, you have your nostrils, you have your mouth.
潜在感染的主要部位是您的眼睛、耳朵、鼻孔和嘴巴。
Okay?
好的？
Those are going to be the primary sites by which things can get into your system, and you need to put things into your system.
这些将是事物进入您的系统的主要站点，您需要将事物放入您的系统中。
You need to drink and eat, and you need to get light into your system.
你需要喝水和吃饭，并且需要让光进入你的系统。
That's why you have those openings.
这就是为什么你有这些空缺。
And then, of course, along the back of your throat, all the way down to your stomach and your digestive system and through your intestines and out to your rectum, you have a tube that you are basically a series of tubes.
当然，沿着你的喉咙后部，一直到你的胃和消化系统，穿过你的肠道，一直到你的直肠，你有一根管子，基本上是一系列管子。
I've said that before on this podcast, and this is one such tube by which you extract nutrients from the outside environment.
我之前在这个播客上说过，这就是一个这样的管子，你可以通过它从外部环境中提取营养。
But all along that tube, including your nose and your mouth, it's lined with mucus.
但整个管子，包括你的鼻子和嘴巴，都布满了粘液。
And while mucus might seem kind of gross to some of you, the more you learn about mucus, the more you realize that mucus is really, really cool because mucus essentially acts as a filter, as a trap for bacteria and viruses, and it has certain ways of scrubbing or killing those bacteria and viruses.
虽然粘液对你们中的一些人来说可能有点恶心，但您对粘液了解得越多，您就越意识到粘液真的非常酷，因为粘液本质上起着过滤器的作用，作为细菌和病毒的陷阱，并且它有某些方式可以擦洗或杀死这些细菌和病毒。
Now, inevitably, bacteria, viruses, and parasitic infections are going to make their way into our body.
现在，细菌、病毒和寄生虫感染将不可避免地进入我们的身体。
But whether or not they are killed off or whether or not they take over and cause us harm is going to be determined by layers two and three.
但它们是否被杀死，或者它们是否接管并对我们造成伤害，将由第二层和第三层决定。
So layers two and three are the so-called innate immune system and the adaptive immune system.
所以第二层和第三层就是所谓的先天免疫系统和适应性免疫系统。
So the innate immune system is what I would call the second layer of defense.
所以先天免疫系统就是我所说的第二层防御。
It's very fast.
速度非常快。
So this innate immune system is this rapid response when something enters our system and our body doesn't recognize it.
因此，当某些东西进入我们的系统而我们的身体无法识别它时，这种先天免疫系统就会做出快速反应。
It's something that's either a bacteria, virus, or parasite.
它可以是细菌、病毒或寄生虫。
And the innate immune system involves the release of particular cells that are waiting dormant, ready to attack whatever this invader is.
先天免疫系统涉及释放处于休眠状态的特定细胞，准备攻击任何入侵者。
And some of these cell types you've heard of before.
您以前听说过其中一些细胞类型。
The most typical one are the so-called white blood cells.
最典型的就是所谓的白细胞。
So the white blood cells will actively go to the site of invasion and will start to encapsulate or try and surround that given invader.
因此，白细胞将主动前往入侵部位，并开始包裹或尝试包围特定的入侵者。
The other names of these different cell types are things like neutrophils, macrophages, natural killer cells.
这些不同细胞类型的其他名称包括中性粒细胞、巨噬细胞、自然杀伤细胞。
They're just a few of the many types of immune cells.
它们只是多种免疫细胞中的几种。
They work in concert with two other assistants, and those assistants are called the complement proteins.
它们与另外两个助手协同工作，这些助手被称为补体蛋白。
Complement proteins exist in the blood, and what they do is they travel to sites where there's an invasion, and they mark certain things for being engulfed and eaten.
补体蛋白存在于血液中，它们的作用是前往有入侵的部位，并标记某些东西以被吞噬和吃掉。
So they sort of put an eat me tag on it.
所以他们在上面贴了一个吃我的标签。
And then there are the cells that are either damaged from the injury or from the parasite or are suffering because of the bacteria or the virus itself, and the cells of your body will also release an alarm signal, which is not an eat me signal, but a help me signal, and those help me signals come in the form what we call cytokines.
还有一些细胞，要么因为受伤，要么因为寄生虫而受损，要么因为细菌或病毒本身而受到损害，你身体的细胞也会释放警报信号，这不是吃我信号，而是救我信号，这些救我信号以我们所说的细胞因子的形式出现。
And the cytokines are things like interleukin-1, interleukin-6, tumor necrosis factor alpha.
细胞因子包括白细胞介素 1、白细胞介素 6、肿瘤坏死因子 α 等。
The interleukin is shouting out, "Help me." The complement proteins are coming in and saying, "Eat this," and tagging the invader with an eat me signal, and then the killer cells and the white blood cells are doing the job of trying to kill off that thing.
白细胞介素大声喊叫：“救救我。”补体蛋白进来并说：“吃掉这个”，并用“吃掉我”的信号标记入侵者，然后杀伤细胞和白细胞就会尝试杀死那个东西。
That's the innate immune system.
这就是先天免疫系统。
So your skin and your mucus lining, plus your innate immune system, are a beautiful two-layered set of defenses against various kinds of invaders and infections.
因此，您的皮肤和粘液层，加上您的先天免疫系统，是针对各种入侵者和感染的一套美丽的两层防御系统。
And then there's the third type, which is the adaptive immune system.
然后是第三种类型，即适应性免疫系统。
And you'll notice that leading up until now, I haven't said the word antibody at all, and that's because it is the job not of the skin or the mucus or the microbiome or the innate immune system to produce antibodies that can recognize specific invaders, but rather it is the job of the adaptive immune system to create antibodies against bacteria, viruses, and even parasites, and even physical intruders to your system.
你会注意到，到目前为止，我根本没有说过“抗体”这个词，那是因为产生能够识别特定入侵者的抗体不是皮肤、粘液、微生物组或先天免疫系统的工作，而是适应性免疫系统的工作是产生针对细菌、病毒、甚至寄生虫、甚至身体系统的物理入侵者的抗体。
So the adaptive immune system has this incredible ability to show up at the site of invasion or infection or inflammation, and what it does is it actually attaches to and creates a sort of an imprint of the shape Of whatever invader happens to be there.
因此，适应性免疫系统具有这种令人难以置信的能力，可以出现在入侵、感染或炎症的部位，它所做的就是它实际上附着在任何入侵者碰巧在那里的形状上，并创造出某种形状的印记。
And then using that imprint, in concert with some other cells, creates antibodies that are specific to recognize that invader should the body ever have that invader inside of it again.
然后，利用该印记，与其他一些细胞配合，产生抗体，如果身体再次出现该入侵者，这些抗体可以特异性识别该入侵者。
Now, that's why it's called the adaptive immune system, and in many ways, it creates a memory of a prior infection so that these antibodies can be made any time that same invader comes back again.
现在，这就是为什么它被称为适应性免疫系统，并且在很多方面，它创造了先前感染的记忆，以便在同一入侵者再次回来时可以随时产生这些抗体。
All right?
好的？
And so this is the basis of what we call immunity.
这就是我们所谓的免疫力的基础。
Now, there are a lot more details to the adaptive immune system, but I just want to emphasize a few points that might be relevant.
现在，关于适应性免疫系统有更多细节，但我只想强调可能相关的几点。
First of all, the name of the antibodies that are created sometimes come in the form of IgM and IgG, things of that sort.
首先，产生的抗体的名称有时以 IgM 和 IgG 之类的形式出现。
This isn't a full deep dive immunology class, but Ig stands for immunoglobulin.
这不是一门完整的深入免疫学课程，但 Ig 代表免疫球蛋白。
Okay?
好的？
So the immunoglobulins are part of the adaptive immune response in creating antibodies.
因此，免疫球蛋白是产生抗体的适应性免疫反应的一部分。
If you hear IgM, the IgM is the first of the adaptive immune responses, and it tends to come on earlier.
如果您听到 IgM，则 IgM 是适应性免疫反应中的第一个，而且往往出现得更早。
So if somebody is immunopositive for IgM for a particular type of viral or bacterial invader, that means that it was a fairly recent infection.
因此，如果某人对特定类型的病毒或细菌入侵者的 IgM 免疫呈阳性，则意味着这是最近的感染。
Later, the adaptive immune system, I should say, creates an IgG, which is the more stable form of the specific antibody that's going to recognize a given invader.
后来，我应该说，适应性免疫系统会产生 IgG，这是特异性抗体的更稳定形式，可以识别特定的入侵者。
So IgG tends to come up a little bit later.
所以 IgG 往往出现得晚一些。
So just to recap, something gets into your system, then there's the innate response, which is a more general response of trying to contain and combat the infection or invader, and then the adaptive response is the one that generates the antibodies.
回顾一下，有东西进入你的系统，然后就是先天反应，这是一种更普遍的反应，试图遏制和对抗感染或入侵者，然后适应性反应就是产生抗体的反应。
First, the IgM response, the immunoglobulin M response, and then the immunoglobulin G response, IgG response.
首先是 IgM 反应、免疫球蛋白 M 反应，然后是免疫球蛋白 G 反应、IgG 反应。
So how do we keep these three barriers or these three defense systems to infection tuned up?
那么，我们如何保持这三个屏障或这三个感染防御系统的调整呢？
One of the key ways we can do that is to keep that mucus lining in really good shape.
我们能做到这一点的关键方法之一就是保持粘液内层的良好状态。
And what does that mean?
这意味着什么？
Well, the mucus lining needs to turn over quite often, and it needs to be the correct chemistry to be a trap for the bad stuff and for it to be permeable to the good stuff, to the nutrients that we need.
好吧，粘液内层需要经常翻转，并且它需要具有正确的化学作用，才能成为坏物质的陷阱，并使其能够渗透到好物质和我们需要的营养物质。
And it is now very clear from hundreds if not thousands of studies that the best way to do that is to maintain a healthy so-called microbiome.
现在，从数百甚至数千项研究中可以清楚地看出，做到这一点的最佳方法是维持健康的所谓微生物组。
The microbiome being these little bacterial organisms that are good for us that live all along our mucus pathways and even in our eyes.
微生物群是这些对我们有益的小细菌，它们生活在我们的粘液路径中，甚至在我们的眼睛里。
Now, just to be really clear, it's not just about the gut microbiome.
现在，需要明确的是，这不仅仅是肠道微生物组的问题。
We actually have a microbiome in our eyes, we have one that's specific to our mouth, we have a nasal specific microbiome.
实际上，我们的眼睛里有一个微生物组，我们的嘴里有一个特定的微生物组，我们有一个鼻子特定的微生物组。
There's one all along the gut, and the species of microbiota that live all along the digestive tract differ from the mouth, to the throat, to the stomach, intestines, and to the rectum.
肠道各处都有微生物群，从口腔、喉咙、胃、肠到直肠，整个消化道中的微生物群种类各不相同。
It's well established that there are healthy microbiota that live all along that length and that they differ along that length.
众所周知，在整个长度上都存在着健康的微生物群，并且它们在该长度上是不同的。
This is a reminder that whenever possible, unless eating or speaking, you want to be nasal breathing, not breathing through your mouth.
这提醒您，只要有可能，除非吃饭或说话，否则您应该用鼻呼吸，而不是用嘴呼吸。
Your nose is a much better filter for viruses and bacteria than is your mouth.
你的鼻子比你的嘴更能过滤病毒和细菌。
And so be a nose breather, not a mouth breather.
因此，要用鼻子呼吸，而不是用嘴呼吸。
You will combat more of the infections that you are constantly confronted with.
您将对抗更多经常遇到的感染。
The other way to try and keep out bad things and to avoid getting sick is the advice that your mother and certainly my mother gave me, which is to not touch your eyes after touching other people or touching other surfaces.
另一种避免坏事和避免生病的方法是你母亲，当然还有我母亲给我的建议，那就是在接触其他人或接触其他表面后不要触摸眼睛。
And the reason to avoid doing that is the eyes are a primary entry point for a lot of bacteria and viruses.
避免这样做的原因是眼睛是许多细菌和病毒的主要进入点。
And then the third way to keep a healthy line of defense for your entire mucus tract is to enhance the proliferation of good gut microbiota.
保持整个粘液道健康防线的第三种方法是增强良好肠道微生物群的增殖。
The best way to enhance the quality of your gut microbiome and the mucus lining that serves as this protective layer all along your body is to ingest two to four servings a day of fermented foods, low sugar fermented foods.
提高肠道微生物群和作为全身保护层的粘液内层质量的最佳方法是每天摄入两到四份发酵食品、低糖发酵食品。
It helps reduce the activity of certain cytokines.
它有助于降低某些细胞因子的活性。
When people have a healthy gut microbiome, there are fewer cells in the body being infected from outside infections, and therefore, less of a reason for cells to be crying out help because they are thriving, not suffering.
当人们拥有健康的肠道微生物组时，体内受到外界感染的细胞就会减少，因此，细胞就没有理由因为它们正在蓬勃发展而不是遭受痛苦而大声呼救。
Things like sauerkraut, things like natto, if you can access that, kimchi, pickles.
像酸菜之类的东西，像纳豆之类的东西，如果你能买到的话，泡菜，泡菜。
Again, low sugar sources are going to be the sources that are going to be most effective for this.
同样，低糖来源将是对此最有效的来源。
I'd like to take a quick break and acknowledge our sponsor, AG1.
我想稍微休息一下并感谢我们的赞助商 AG1。
By now, many of you have heard me say that if I could take just one supplement, that supplement would be AG1.
到目前为止，你们很多人都听我说过，如果我只能服用一种补充剂，那么该补充剂就是 AG1。
The reason for that is AG1 is the highest quality and most complete of the foundational nutritional supplements available.
原因是 AG1 是现有的基础营养补充剂中质量最高、最全面的。
What that means is that it contains not just vitamins and minerals, but also probiotics, prebiotics, and adaptogens to cover any gaps you may have in your diet and provide support for a demanding life.
这意味着它不仅含有维生素和矿物质，还含有益生菌、益生元和适应原，可以弥补您饮食中可能存在的任何空白，并为高要求的生活提供支持。
For me, even if I eat mostly whole foods and minimally processed foods, which I do for most of my food intake, it's very difficult for me to get enough fruits and vegetables, vitamins and minerals, micronutrients, and adaptogens from food alone.
对我来说，即使我主要吃天然食品和最低限度加工的食品（这是我摄入的大部分食物的一部分），我也很难仅从食物中获取足够的水果和蔬菜、维生素和矿物质、微量营养素和适应原。
For that reason, I've been taking AG1 daily since 2012.
因此，自 2012 年以来我一直每天服用 AG1。
When I do that, it clearly bolsters my energy, my immune system, and my gut microbiome.
当我这样做时，它明显增强了我的能量、我的免疫系统和我的肠道微生物组。
These are all critical to brain function, mood, physical performance, and much more.
这些对于大脑功能、情绪、身体表现等都至关重要。
If you'd like to try AG1, you can go to drinkag1.com/huberman to claim their special offer.
如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 以获得特别优惠。
Right now, they're giving away five free travel packs plus a year's supply of vitamin D3 K2.
目前，他们赠送五个免费旅行包以及一年的维生素 D3 K2。
Again, that's drinkag1.com/huberman to claim that special offer.
再次强调，您可以通过 Drinkag1.com/huberman 领取特别优惠。
Next, I'd like to talk about what's called sickness behavior Sickness behavior is a suite of responses that we tend to all undergo when we are feeling sick.
接下来，我想谈谈什么是所谓的病态行为。病态行为是我们在感到病态时都会经历的一系列反应。
The main thing about sickness behavior is that it tends to involve a slowing of our usual levels of activity.
疾病行为的主要特点是它往往会导致我们平时活动水平的减慢。
People start to feel lethargic, or they feel like the activities that previously they could do with relative ease are very difficult for them or somewhat overwhelming.
人们开始感到昏昏欲睡，或者感觉以前可以相对轻松地完成的活动对他们来说非常困难或有些难以承受。
The other thing you start to see is that people and animals, by the way, stop grooming.
顺便说一下，你开始看到的另一件事是，人和动物不再梳理毛发。
They stop taking care of themselves.
他们不再照顾自己。
Not necessarily stop showering, although oftentimes that's the case, but they will stop doing their hair.
不一定要停止洗澡，虽然经常是这样，但他们会停止做头发。
They'll stop putting on makeup.
他们会停止化妆。
Depending on whether or not they did that before, they might stop.
根据他们之前是否这样做过，他们可能会停止。
Animals will stop licking and grooming themselves.
动物将停止舔舐和梳理自己。
People will stop taking care of their cosmetic appearance.
人们将不再关心自己的外表。
Now, it's not just because they don't care how they look when they're sick.
现在，这不仅仅是因为他们不关心自己生病时的样子。
It's because there's this overall suppression of certain kinds of activities and an enhancement of other kinds of activities, and this is really important.
这是因为对某些类型的活动进行全面抑制，而对其他类型的活动进行增强，这非常重要。
Sickness behavior is actually a motivated state.
疾病行为实际上是一种动机状态。
It's a state that's designed to accomplish certain things.
这是一种旨在完成某些事情的状态。
One of the other features of sickness behavior, in addition to being lethargic, loss of grooming, will be a loss of appetite.
除了昏昏欲睡、失去梳理毛发之外，疾病行为的其他特征之一就是食欲不振。
Right?
正确的？
Oftentimes, people who have a great appetite normally just won't feel hungry at all.
通常，食欲旺盛的人通常根本不会感到饥饿。
When we have that, we can be kind of irritable, we don't want to do certain things, and we just want to be left alone.
当我们遇到这种情况时，我们可能会变得烦躁，不想做某些事情，只想一个人呆着。
Things are harder.
事情变得更难了。
How?
如何？
Why?
为什么？
Well, there's a known pathway, which is the so-called vagus nerve, that connects the body and the brain, signals to particular brain sites to engage this category of motivational state that we call sickness behavior.
嗯，有一条已知的通路，即所谓的迷走神经，它连接身体和大脑，向特定的大脑部位发出信号，以参与我们称之为疾病行为的此类动机状态。
The vagus nerve is a very extensive nerve pathway.
迷走神经是一条非常广泛的神经通路。
It's the 10th cranial nerve, comes out of the back of the brainstem, heads into the body, and branches out extensively to innervate or connect to many of our organs, including our lungs, our heart, our gut, et cetera.
它是第十脑神经，从脑干后部发出，进入身体，并广泛分支以支配或连接我们的许多器官，包括我们的肺、心脏、肠道等。
And all of those organs are able also to send neural signals back up to the brain.
所有这些器官也能够将神经信号发送回大脑。
We sometimes hear the vagus as the route to calming ourselves down.
我们有时会听到迷走神经是让自己平静下来的途径。
Unfortunately, that's more or less a myth that I don't know how it got propagated.
不幸的是，这或多或少是一个神话，我不知道它是如何传播的。
There have now been many studies of the vagus in various contexts, including in sickness behavior, and it's very clear that the vagus nerve is the fast pathway by which an infection in the body is signaled to the brain to a particular location in the brain called the hypothalamus, which harbors a lot of different types of neurons.
现在已经有许多关于迷走神经在不同情况下的研究，包括在疾病行为中，很明显，迷走神经是身体感染向大脑发出信号到大脑中称为下丘脑的特定位置的快速通道，该位置包含许多不同类型的神经元。
Neurons, for instance, in the preoptic area that increase body temperature and fever.
例如，视前区的神经元会增加体温和发烧。
Right?
正确的？
That's one of the most important things is to increase body temperature.
最重要的事情之一就是提高体温。
It's the body's attempt to kill off this invader, because many viruses and many bacteria don't survive well at elevated heat.
这是身体试图杀死这种入侵者，因为许多病毒和细菌在高温下无法很好地生存。
That's the function of a fever.
这就是发烧的作用。
It also sends input to areas of the brain that change your perception of the outside world.
它还向大脑区域发送输入，改变你对外部世界的看法。
One of the most obvious of these, obvious once I tell it to you, is photophobia.
其中最明显的问题之一，一旦我告诉你，就很明显，就是畏光。
Right?
正确的？
I love bright sunshine.
我喜欢明媚的阳光。
I love bright lights when I want to be alert.
当我想保持警惕时，我喜欢明亮的灯光。
But most people, when they are sick, when there's an inflammation response in the body, they feel like bright lights are kind of aversive.
但大多数人，当他们生病时，当身体出现炎症反应时，他们会觉得明亮的灯光有点令人厌恶。
They get a well-described, kind of classical photophobia, and that's mediated by a pathway that goes from your eye to an area of your thalamus called the anterior nucleus of the thalamus.
他们有一种描述清楚的经典畏光症，这是由一条从眼睛到丘脑区域（称为丘脑前核）的通路介导的。
Then from there, up to the outer lining of the brain, which is the meninges, just sort of on the outside of the brain where the brain starts to interface with some of the other connective tissues.
然后从那里开始，一直到大脑的外层，即脑膜，就在大脑的外部，大脑开始与其他一些结缔组织接触。
It can actually create a photophobia and a headache when one is ill.
当一个人生病时，它实际上会产生畏光和头痛。
And the last element I'd like to talk about is the rest.
我想谈谈的最后一个因素是其余的。
There's something that gets triggered from the body to the brain to the hypothalamus, and there are nuclei there that promote the desire to sleep even during the daytime, what would normally be the active phase of your circadian cycle.
从身体到大脑再到下丘脑，有一些东西会被触发，那里的细胞核即使在白天（通常是昼夜节律周期的活跃阶段）也会促进睡眠欲望。
Now, that is really interesting because what's happening here is you've got multiple pathways that are saying, "Avoid light, reduce your amount of behavior, heat up," all the things that are making you sick.
现在，这真的很有趣，因为这里发生的事情是你有多种途径在说，“避免光照，减少你的行为量，发热”，所有这些都会让你生病。
This is sickness behavior, and it's going from your body to your mind to make you do the right thing.
这是病态行为，它从你的身体到你的思想，让你做正确的事。
Now, there's also a slow pathway that's purely mediated by the blood, so-called humoral factors.
现在，还有一条完全由血液介导的缓慢途径，即所谓的体液因素。
Not because they're funny, but humoral factors are factors of the blood.
不是因为它们有趣，而是体液因素是血液的因素。
As you have an infection for many hours or days, the amount of IL-6 and IL-1 and tumor necrosis factor and other inflammatory cytokines is starting to increase such that the total amount in your circulation gets high enough and is communicated to the brain.
当您感染数小时或数天时，IL-6 和 IL-1 以及肿瘤坏死因子和其他炎症细胞因子的量开始增加，从而使循环中的总量变得足够高并传达到大脑。
And it tends to enter the brain through a particular type of tissue that's really interesting called choroid, C-H-O-R-O-I-D.
它倾向于通过一种非常有趣的特殊类型的组织进入大脑，这种组织非常有趣，称为脉络膜，C-H-O-R-O-I-D。
The choroid starts releasing and responding to these cytokines, the inflammatory cytokines, and then the brain actually starts to experience all sorts of changes in terms of inflammation to neurons.
脉络膜开始释放这些细胞因子（炎症细胞因子）并对其做出反应，然后大脑实际上开始经历神经元炎症方面的各种变化。
Your memory tends to get poor.
你的记忆力往往会变差。
Your cognition tends to get poor.
你的认知能力往往会变差。
These are transient things, most often.
大多数情况下，这些都是暂时的事情。
Eventually, these things will pass.
最终，这些事情都会过去。
But this is deep into sickness when you're really feeling lousy.
但当你真的感觉很糟糕时，这就是一种严重的疾病。
You can't read, you can't watch a movie, you can't do anything.
你不能读书，不能看电影，你不能做任何事。
So if you ever get sick and you just can't be bothered by anything, it's probably because you've had that fast response from the body, and you've also had this slower response where you literally have a set of tissues in your brain that are sending out these inflammatory signals, and now your whole brain is starting to cope, or is trying to cope with this infection.
因此，如果你生病了，但你却不受任何事情困扰，这可能是因为你的身体反应太快，而且你的反应也很慢，你的大脑中有一组组织在发出这些炎症信号，现在你的整个大脑开始应对，或者正在尝试应对这种感染。
So you've got a slow pathway and a fast pathway.
所以你有一条慢速路径和一条快速路径。
That all sounds really terrible.
这一切听起来真的很糟糕。
So now I'd like to talk about what you can do to reduce the probability of getting sick, and there are actually things that one can do as you start to get sick and once you're sick, to accelerate the healing process by flipping the equation.
所以现在我想谈谈你可以做些什么来减少生病的可能性，实际上，当你开始生病时，以及一旦你生病了，人们可以做一些事情，通过翻转等式来加速康复过程。
Up until now, we've been talking about how the body activates certain areas in the brain to create sickness behavior that's very much like depression.
到目前为止，我们一直在讨论身体如何激活大脑中的某些区域来产生与抑郁症非常相似的疾病行为。
You're probably all familiar with this from any time you've had a cold or a flu or something really lousy, or an injury.
当您患过感冒、流感或严重的疾病或受伤时，您可能都会熟悉这一点。
Now let's flip the equation and ask, what can we do with our nervous system in order to enhance the function of our immune system, in order to be able to heal and recover from illness and injury more quickly?
现在让我们反过来问，我们可以对我们的神经系统做些什么来增强我们的免疫系统的功能，以便能够更快地从疾病和伤害中治愈和恢复？
We all know what we should do.
我们都知道我们应该做什么。
We should all hydrate, drink some water, and go to sleep.
我们都应该补充水分，喝一些水，然后睡觉。
Right?
正确的？
That's what we are all told.
这就是我们大家都被告知的。
But there are actually things that you can actively do in order to get your immune system to deploy a more robust response at that early phase of potential infection.
但实际上，您可以积极采取一些措施，以使您的免疫系统在潜在感染的早期阶段做出更强有力的反应。
Let's focus first on the rest component.
让我们首先关注其余部分。
Yes, of course, we are all told that we should take a hot shower and go to sleep, and get 9 or 10 hours of sleep.
是的，当然，我们都被告知应该洗个热水澡然后睡觉，睡九到十个小时。
But there's an interesting way of looking at sleep specifically for its role in enhancing the immune system.
但有一种有趣的方式来看待睡眠，特别是它在增强免疫系统方面的作用。
During sleep, and in particular during sleep that's associated with the early stage of any kind of viral or bacterial infection, the so-called glymphatic system is much more active than it would be normally.
在睡眠期间，特别是在与任何类型的病毒或细菌感染的早期阶段相关的睡眠期间，所谓的类淋巴系统比正常情况下更加活跃。
What's the glymphatic system?
什么是类淋巴系统？
The glymphatic system, with a G, is a system in the brain by which debris that accumulates throughout the day, but in particular, debris that accumulates under conditions of neuroinflammation and inflammation of the body, is cleared out or is washed out of the brain.
类淋巴系统（G）是大脑中的一个系统，通过该系统，全天积累的碎片，特别是在神经炎症和身体炎症条件下积累的碎片，被清除或从大脑中冲走。
And the activity of this glymphatic system is extremely important for the recovery from infection of any kind.
这种类淋巴系统的活动对于从任何类型的感染中恢复都极其重要。
There is a way that you can increase the activity of your glymphatic system under normal circumstances.
有一种方法可以在正常情况下增加类淋巴系统的活动。
Because of the mechanics of the glymphatic system, it turns out that if you elevate your heels by about 12 degrees, it doesn't have to be exactly 12, as you sleep by putting maybe a rolled pillow or two pillows underneath your feet.
由于类淋巴系统的机制，事实证明，如果您将脚后跟抬高约 12 度，则不必正好是 12 度，因为您睡觉时可以在脚下放一个卷起来的枕头或两个枕头。
By having the head below your legs, it seems that there's more glymphatic washout or clearance during sleep.
通过将头部置于腿部下方，睡眠期间似乎会出现更多的类淋巴冲洗或间隙。
So I would say, if you're not feeling well, yes, take the hot shower.
所以我想说，如果你感觉不舒服，是的，洗个热水澡。
Yes, get into bed and go to sleep, but elevate your feet to try and increase the activity of the glymphatic system.
是的，上床睡觉，但抬高脚以尝试增加类淋巴系统的活动。
Some might even consider that if you have to be awake, that you might want to be awake with your feet elevated above your head.
有些人甚至可能认为，如果您必须保持清醒，那么您可能需要将脚抬高到头顶上方。
Now, that might not be practical for the workplace, but it might be practical for a short nap during the day or something of that sort.
现在，这对于工作场所可能不实用，但对于白天小睡或类似的事情可能是实用的。
I'd like to take a quick break and acknowledge one of our sponsors, LMNT.
我想稍微休息一下并感谢我们的赞助商之一 LMNT。
LMNT is an electrolyte drink that has everything you need and nothing you don't.
LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。
That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.
这意味着电解质、钠、镁和钾的含量正确，但不含糖。
Proper hydration is critical for optimal brain and body function.
适当的水合作用对于大脑和身体的最佳功能至关重要。
Even a slight degree of dehydration can diminish cognitive and physical performance.
即使是轻微程度的脱水也会降低认知和身体表现。
It's also important that you get adequate electrolytes.
获得充足的电解质也很重要。
The electrolytes, sodium, magnesium, and potassium, are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.
电解质（钠、镁和钾）对于体内所有细胞（尤其是神经元或神经细胞）的功能至关重要。
Drinking LMNT dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.
饮用溶解在水中的 LMNT 可以很容易地确保您获得足够的水分和电解质。
To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I first wake up in the morning, and I drink that basically first thing in the morning.
为了确保我获得适量的水合作用和电解质，当我早上第一次醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。
I'll also drink LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.
我还会在进行任何体育锻炼时饮用溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水和电解质时。
LMNT has a bunch of great-tasting flavors.
LMNT 有很多美味的口味。
I love the raspberry.
我喜欢覆盆子。
I love the citrus flavor.
我喜欢柑橘味。
Right now, LMNT has a limited edition lemonade flavor that is absolutely delicious.
现在LMNT推出了限量版柠檬水口味，绝对美味。
I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, which is raspberry or watermelon.
我不想说我比其他所有口味都更喜欢其中一种，但这种柠檬水口味与我最喜欢的另一种口味（覆盆子或西瓜）不相上下。
Again, I can't pick just one flavor.
再说一次，我不能只选择一种口味。
I love them all.
我爱他们所有人。
If you'd like to try LMNT, you can go to drinklmnt.com/huberman, spelled drinklmnt.com/huberman, to claim a free LMNT sample pack with a purchase of any LMNT drink mix.
如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman（拼写为 Drinklmnt.com/huberman），购买任意 LMNT 混合饮料即可领取免费 LMNT 样品包。
Again, that's drinklmnt.com/huberman to claim a free sample pack.
再次强调，请访问 Drinklmnt.com/huberman 索取免费样品包。
Next, I'd like to do an in-depth analysis of a study that has achieved some prominence out there, not just in the scientific literature, but on the internet, because it relates to how particular types of breathing can impact the immune system and the ability to combat infection.
接下来，我想对一项不仅在科学文献中而且在互联网上取得了一定知名度的研究进行深入分析，因为它涉及特定类型的呼吸如何影响免疫系统和抵抗感染的能力。
The title of this paper is "Voluntary Activation of the Sympathetic Nervous System and Attenuation of the Innate Immune Response in Humans."
这篇论文的标题是“人类交感神经系统的自愿激活和先天免疫反应的减弱”。
This is a paper that was published in PNAS, which is the Proceedings of the National Academy of Sciences, USA.
该论文发表在美国国家科学院院刊《PNAS》上。
It's a very prestigious journal, and I just want to describe the basic contour of the study.
这是一本非常有声望的期刊，我只想描述一下这项研究的基本轮廓。
I'll explain the findings, and then I want to go in-depth and explain the mechanistic basis for these findings and the protocol that we can all export from these findings.
我将解释这些发现，然后我想深入解释这些发现的机制基础以及我们都可以从这些发现中导出的协议。
So here we go.
那么我们开始吧。
So first of all, a couple of terms so that everybody is on the same page.
首先，有几个术语，以便每个人都在同一页面上。
The sympathetic nervous system is one division of our nervous system.
交感神经系统是我们神经系统的一部分。
It's a set of neurons down the middle of our spinal cord and in our brain that generally lead to a heightened state of arousal and alertness.
它是位于我们脊髓中部和大脑中的一组神经元，通常会导致高度的唤醒和警觉状态。
It's associated with epinephrine release in the brain and adrenaline release in the body.
它与大脑中肾上腺素的释放和体内肾上腺素的释放有关。
It's the so-called fight or flight system when it's really active, but it's the system that's active when we are wide awake.
当它真正活跃时，这就是所谓的“战斗或逃跑系统”，但当我们完全清醒时，它才是活跃的系统。
And we already talked about the innate immune system.
我们已经讨论过先天免疫系统。
That's that first line of defense after the skin barrier, of course.
当然，这是皮肤屏障之后的第一道防线。
Whereby some infection comes into the body, and there's this rapid response of increasing inflammation.
由此，一些感染进入体内，并且出现炎症加剧的快速反应。
And that's also about the time that you first feel lousy.
这也是你第一次感到糟糕的时候。
So when you start to feel like, "Ugh, I think I've got something.
所以当你开始感觉，“呃，我想我已经得到了一些东西。
I don't feel right.
我感觉不对劲。
I have a headache.
我很头疼。
I feel nauseous.
我感到恶心。
I'm heating up.
我正在升温。
I don't feel good." That's the innate immune system kicking in.
我感觉不太好。”这就是先天免疫系统的作用。
So what they did in this study, they injected people with E.
所以他们在这项研究中所做的就是给人们注射大肠杆菌。
coli, there's a bacteria, which makes all people feel terrible.
大肠杆菌，有一种细菌，它让所有人都感觉很糟糕。
These people voluntarily signed up for this study.
这些人自愿报名参加这项研究。
However, some of the subjects in this study performed a behavioral protocol that can best be described as cyclic hyperventilation.
然而，本研究中的一些受试者执行了一种行为方案，最好将其描述为周期性过度换气。
So they're comparing controls that do just sort of a basic meditation versus people that do this intense breathing, followed by some breath holds.
因此，他们将仅进行基本冥想的对照组与进行剧烈呼吸，然后屏住呼吸的对照组进行比较。
In the intervention group, the breathing group, plasma levels of anti-inflammatory cytokine IL-10, so this is a cytokine that lowers inflammation, increased after endotoxin administration, and that was triggered by an increase in epinephrine and adrenaline.
在干预组、呼吸组中，血浆中抗炎细胞因子IL-10的水平升高，这是一种降低炎症的细胞因子，在内毒素施用后升高，这是由肾上腺素和肾上腺素的增加引发的。
So in other words, doing a particular pattern of breathing allowed an anti-inflammatory cytokine to be turned on.
换句话说，特定的呼吸模式可以激活抗炎细胞因子。
And they discovered that levels of pro-inflammatory TNF alpha, tumor necrosis factor alpha, IL-6, interleukin-6, and interleukin-8, which you should all be familiar with now as pro-inflammatory cytokines, were lower in the intervention group.
他们发现，促炎性 TNF α、肿瘤坏死因子 α、IL-6、白细胞介素 6 和白细胞介素 8（你们现在都应该熟悉的促炎细胞因子）的水平在干预组中较低。
Finally, flu-like symptoms were lower in the intervention group.
最后，干预组的流感样症状较低。
So this is an amazing finding, right?
所以这是一个惊人的发现，对吧？
These are human subjects.
这些都是人类的主体。
One group of subjects is doing this breathing protocol.
一组受试者正在执行此呼吸方案。
The other group of subjects is just meditating.
另一组受试者只是在冥想。
Both sets of subjects have been injected with E.
两组受试者都注射了 E.
coli, so you know everyone's getting the same amount placed into their system.
大肠杆菌，所以你知道每个人的系统中都得到了相同的数量。
How in the world does this work?
这到底是如何运作的？
Why does this work?
为什么这有效？
First of all, what is this magical pattern of breathing?
首先，这个神奇的呼吸方式是什么？
Some of you may recognize this as so-called Wim Hof breathing.
你们中的一些人可能会认为这就是所谓的 Wim Hof 呼吸。
The breathing that is so-called Wim Hof breathing is very similar, not exactly the same, but very similar to Tummo breathing as it's been described historically.
这种呼吸，即所谓的 Wim Hof 呼吸，与历史上描述的 Tummo 呼吸非常相似，虽然不完全相同，但非常相似。
In the science and physiology community, refer to it as cyclic hyperventilation, which just means repeated deep breaths in and out, and then there are these retentions.
在科学和生理学界，将其称为周期性过度换气，这意味着反复深呼吸，然后就会出现这些滞留。
So because I'm here in the hot seat anyway, I might as well demonstrate it for you so you know what this looks like.
因此，因为无论如何我都处于困境中，所以我不妨向您演示一下，以便您知道这是什么样的。
It involves 20 to 30 deep inhales and then exhales through the mouth, followed by an exhale of all one's air and a breath hold.
它涉及 20 到 30 次深吸气，然后通过嘴呼气，然后呼出所有空气并屏住呼吸。
That's the retention.
这就是保留。
And then at some point, 15 to 60 seconds later, repeating the 25 or 30 breaths, and then again, a breath hold with lungs empty.
然后在某个时刻，15 到 60 秒后，重复 25 或 30 次呼吸，然后再次屏住呼吸，肺部排空。
Okay, I'm not going to do the whole thing right now, but it goes something like this.
好吧，我现在不打算做全部事情，但事情是这样的。
Okay, so let's assume I did that for 30 breaths.
好吧，假设我这样做了 30 个呼吸。
I can already feel myself perspiring a little bit.
我已经感觉到自己有点出汗了。
You're heating up.
你正在升温。
That's the release of adrenaline.
这就是肾上腺素的释放。
It's caused by that breathing pattern, and then exhaling all of one's air, no speaking in between like I'm doing.
这是由呼吸模式引起的，然后呼出所有的空气，中间没有像我这样说话。
And then sitting, lungs empty, until one feels the impulse to breathe, and then repeating for several rounds, two or three or even four rounds.
然后坐着，肺部排空，直到感到呼吸的冲动，然后重复几轮，两轮、三轮甚至四轮。
Basically, this study looked at people doing cyclic hyperventilation with retention, three rounds of 25 to 30 breaths, followed by exhale, hold in between of various duration, but in general, 15 to 60 seconds is typical.
基本上，这项研究着眼于人们进行周期性过度换气并保持，三轮 25 至 30 次呼吸，然后呼气，在不同持续时间之间保持，但一般来说，15 至 60 秒是典型的。
So what's going on here?
那么这是怎么回事呢？
How is the breathing leading to these shifts in or I should say, reduction in inflammatory cytokines and an increase in the liberation of these anti-inflammatory cytokines?
呼吸是如何导致这些变化的，或者我应该说，炎症细胞因子的减少和这些抗炎细胞因子释放的增加？
This is beyond the scope of this discussion, but it's actually the release of epinephrine, AKA adrenaline, that's causing this reduction in inflammation.
这超出了本次讨论的范围，但实际上是肾上腺素（又称肾上腺素）的释放导致了炎症的减少。
And that's actually supported by something that you've probably experienced before, which is if you've ever worked really hard, or you've been a caretaker for somebody else, or studying for exams, and people around you are getting sick, and you're just powering through it, and you're not getting sick, but then you stop, you turn in your final exam, you stop taking care of somebody else, or you finally stop and rest, or you go on vacation, and then you get sick.
这实际上是由你以前可能经历过的事情支持的，那就是，如果你曾经非常努力地工作，或者你一直在照顾别人，或者在准备考试，你周围的人都生病了，而你只是在努力克服它，你没有生病，但然后你停下来，你交了期末考试，你不再照顾别人，或者你最终停下来休息，或者你去度假，然后你生病了。
Well, you've just experienced the effect that adrenaline, epinephrine can have in activating your immune system by way of the nervous system in order to keep fighting and combating infection.
好吧，您刚刚体验过肾上腺素、肾上腺素通过神经系统激活免疫系统的作用，以继续对抗感染。
And that brings us to a larger theme, which is that stress and combating infection or a wound is not one unique system.
这给我们带来了一个更大的主题，那就是压力和对抗感染或伤口并不是一个独特的系统。
It's the same stress system that you use to combat psychological stress.
这与您用来对抗心理压力的压力系统相同。
So when you're very stressed, at least in the short term, because you release so much adrenaline and epinephrine, you're actually better able to combat infections, and you reduce inflammation and the whole feeling lousy response, right?
因此，当你压力很大时，至少在短期内，因为你释放了如此多的肾上腺素和肾上腺素，你实际上能够更好地抵抗感染，并且减少炎症和整个感觉糟糕的反应，对吗？
Remember, reduced flu-like symptoms here.
请记住，这里的流感样症状会减少。
So this pattern of breathing is actually a very useful tool.
所以这种呼吸方式实际上是一个非常有用的工具。
And I confess, I use this pattern of breathing anytime I am at the initial stages of getting some sort of bug.
我承认，每当我处于感染某种病毒的初始阶段时，我都会使用这种呼吸方式。
If I feel like I've been running myself ragged, or if I somehow, for whatever reason, have a tickle in my throat, or I have that kind of sensation in my nose like I might have caught a bug of some sort, I will do this pattern of breathing.
如果我觉得自己已经疲惫不堪，或者不知何故，无论出于什么原因，我的喉咙发痒，或者我的鼻子有一种感觉，就像我可能感染了某种虫子，我会采取这种呼吸方式。
I've been doing it consistently, gosh, for the last four years or more.
天哪，在过去四年或更长时间里，我一直在这样做。
Now, this is just anecdotal reports, but I find that it allows me indeed to either have those early symptoms disappear, or it allows me to just kind of push through and harder, longer.
现在，这只是轶事报道，但我发现它确实让我要么让这些早期症状消失，要么让我更加努力、更长时间地坚持下去。
I don't suggest people continue to push through exposure to infections.
我不建议人们继续承受感染的风险。
Obviously, you don't want to infect other people, nor do you want to crash and suddenly get a massive illness of some sort because you stopped doing this breathing.
显然，你不想感染其他人，也不想因为停止呼吸而崩溃并突然患上某种严重的疾病。
But I do think it's a useful tool.
但我确实认为这是一个有用的工具。
It's a purely behavioral intervention that has been shown here, and now there are additional studies on the way, to enhance the function of your immune system and to reduce inflammation.
这里展示的是一种纯粹的行为干预，现在还有更多研究可以增强免疫系统的功能并减少炎症。
And this is, to me, one of the most concrete examples of a zero-cost tool that bridges the activation of the nervous system through breathing with the immune system by way of releasing adrenaline and thereby reducing the terrible effects or feelings of lousiness from a, in this case, an E.
对我来说，这是零成本工具最具体的例子之一，它通过呼吸激活神经系统与免疫系统，释放肾上腺素，从而减少可怕的影响或恶心感，在这种情况下，是大肠杆菌。
coli infection.
大肠杆菌感染。
There's one last very interesting feature of this study that I want to emphasize, and that was that they actually measured the so-called catecholamine concentrations.
我想强调这项研究的最后一个非常有趣的特点，那就是他们实际上测量了所谓的儿茶酚胺浓度。
Catecholamines are things like dopamine, epinephrine, norepinephrine.
儿茶酚胺是指多巴胺、肾上腺素、去甲肾上腺素等物质。
These are chemicals in your nervous system and body that promote states of alertness.
这些是神经系统和身体中促进警觉状态的化学物质。
Dopamine, of course, part of the reward and motivation pathways.
当然，多巴胺是奖励和激励途径的一部分。
They explored the levels of these molecules in blood, in plasma, during and after this breathing protocol.
他们在呼吸方案期间和之后探索了血液、血浆中这些分子的水平。
And it was interesting.
这很有趣。
As I mentioned before, epinephrine showed robust increases compared to the control group.
正如我之前提到的，与对照组相比，肾上腺素显示出强劲的增加。
Norepinephrine, significant increases occurred in the breathing group, in the cyclic hyperventilation retention breathing group, of course, but less so.
去甲肾上腺素显着增加发生在呼吸组，当然在循环过度通气滞留呼吸组中，但较少。
And dopamine levels actually dropped somewhat.
多巴胺水平实际上有所下降。
But this is very interesting because there's a new and emerging literature, largely from Aysa, A-Y-S-A, Rolls lab in Israel.
但这非常有趣，因为有一些新兴文献，主要来自以色列的 Aysa、A-Y-S-A、Rolls 实验室。
What her laboratory has shown is that motivational state and mindset has a powerful impact on various aspects of the immune system that were thought to be independent of the brain and mind and thinking.
她的实验室表明，动机状态和心态对免疫系统的各个方面都有强大的影响，而这些方面被认为独立于大脑、思想和思维。
They explored the well-established psychological phenomenon that when cancer patients or very ill people or people who are suffering from very debilitating injuries, when people had or reported a sense of hope, their rates of recovery were much higher.
他们探索了一种公认的心理现象，即当癌症患者、病重的人或遭受严重伤害的人时，当人们有或报告有希望感时，他们的康复率要高得多。
Right?
正确的？
Sounds very subjective.
听起来很主观。
But what is a sense of hope?
但什么是希望感呢？
A sense of hope is a sense of the future.
希望感就是对未来的感觉。
A sense of the future is tightly associated with the dopamine system.
未来感与多巴胺系统紧密相关。
And so what they've discovered, and through other studies from other groups have discovered, is that stimulation of the dopamine pathway, either simply by thinking about a future, ideally a positive future, but thinking about a positive future leads to activation of this so-called mesolimbic reward pathway and could reduce the size of tumors, could accelerate wound healing, could greatly accelerate the passage from a state of illness to a state of health and wellbeing.
因此，他们发现，并且通过其他小组的其他研究发现，刺激多巴胺通路，或者简单地通过思考未来，理想情况下是一个积极的未来，但思考积极的未来会导致这种所谓的中脑边缘奖励通路的激活，并且可以减小肿瘤的大小，可以加速伤口愈合，可以大大加速从疾病状态到健康和幸福状态的转变。
It's because this reward pathway, and the fact that it's related to a sense of the future, seems to liberate entire systems within the body that make inflammatory cytokines go down and anti-inflammatory cytokines go up, exactly as was demonstrated in the beautiful PNAS study where breathing, cyclic hyperventilation, was used to increase epinephrine, increase norepinephrine, and to augment the catecholamine system.
这是因为这种奖励途径，以及它与未来感相关的事实，似乎解放了体内的整个系统，使炎症细胞因子下降，抗炎细胞因子上升，正如美丽的 PNAS 研究所证明的那样，其中呼吸、周期性过度换气被用来增加肾上腺素、去甲肾上腺素，并增强儿茶酚胺系统。
So I think that the bridges between these studies are really relevant.
所以我认为这些研究之间的桥梁确实相关。
There was a very exciting article published from Qiufu Ma's lab at Harvard Medical School, and the title of the article is "A Neuroanatomical Basis for Electroacupuncture to Drive the Vagal Adrenal Axis." When Qiufu's lab looked at stimulation of the body with so-called electroacupuncture, so these are needles where a small bit of electrical current, low level of electrical current, is passed into the needle and therefore into the body.
哈佛医学院马秋福实验室发表了一篇非常令人兴奋的文章，文章的标题是“电针驱动迷走肾上腺轴的神经解剖学基础”。当邱福的实验室研究用所谓的电针刺激身体时，这些针中会有少量电流，低水平的电流，被传递到针中，从而进入身体。
They located sites on the body that can increase inflammation by way of releasing inflammatory cytokines.
他们在身体上找到了可以通过释放炎症细胞因子来加剧炎症的部位。
These areas included the abdomen, and they found areas on the body, such as the lower limbs or the hind limbs in this case, that can stimulate the vagal adrenal reflex and can lead to reduced inflammation.
这些区域包括腹部，他们发现身体上的某些区域，例如本例中的下肢或后肢，可以刺激迷走神经肾上腺反射，从而减少炎症。
And what was really interesting is that they figured out that it was activation of nerve endings that resided in the fascia.
真正有趣的是，他们发现这是筋膜中神经末梢的激活。
The fascia is a really thick sheath of tissue that surrounds muscle.
筋膜是围绕肌肉的一层非常厚的组织鞘。
And so what they discovered is there's a specific population of neurons.
所以他们发现存在特定的神经元群。
Those neurons have a name, as they often do in science.
这些神经元有一个名字，就像它们在科学中经常使用的那样。
Name isn't important, but if you want to look it up, it's the Prok2 neurons, P-R-O-K-R-2 neurons, and they send a connection deep into the limb fascial tissue, and then they send another wire up into the spinal cord, into a region of the hindbrain, in the back of your brain, near your neck, in the medulla oblongata.
名称并不重要，但如果你想查一下，那就是 Prok2 神经元，P-R-O-K-R-2 神经元，它们将一条连接发送到肢体筋膜组织深处，然后将另一根电线向上发送到脊髓，进入后脑的一个区域，在你的大脑后部，靠近你的脖子，在延髓中。
That neuron also has a name called the DMZ.
该神经元还有一个名字叫做 DMZ。
Doesn't matter.
没关系。
And that neuron connects to the adrenal gland to release our good old friends, the catecholamines, noradrenaline, adrenaline, and dopamine, or norepinephrine, epinephrine, and dopamine.
该神经元与肾上腺相连，释放我们的老朋友儿茶酚胺、去甲肾上腺素、肾上腺素和多巴胺，或者去甲肾上腺素、肾上腺素和多巴胺。
So what is all this saying?
那么这一切到底在说什么？
This is saying that activation of the deep fascial tissue causes a chain of neural reactions that leads eventually to the release of norepinephrine, noradrenaline, adrenaline, and dopamine, and once again, lowers inflammation, very much like the breathing study that we talked about earlier and the pattern of cyclic hyperventilation with retention leading to reductions in inflammation.
这就是说，深筋膜组织的激活会引起一系列神经反应，最终导致去甲肾上腺素、去甲肾上腺素、肾上腺素和多巴胺的释放，并再次降低炎症，非常类似于我们之前讨论的呼吸研究以及循环过度换气并保留导致炎症减少的模式。
Okay, so thus far, we've been discussing how one can prevent getting sick or when one starts to feel ill, how one might be able to shorten the course of that infection by ramping up the activity of the immune system.
好的，到目前为止，我们一直在讨论如何预防生病，或者当一个人开始感到不适时，如何通过增强免疫系统的活动来缩短感染的过程。
But what about when you're already experiencing symptoms?
但是当您已经出现症状时怎么办？
There are many ways to address that at the symptom level.
有很多方法可以在症状层面上解决这个问题。
You're probably aware of all the over-the-counter medications, many of which focus on the epinephrine system.
您可能知道所有非处方药，其中许多针对肾上腺素系统。
Things that are of the Sudafed variety prevent or reduce congestion because of the way that they cause release of epinephrine, and some of the effects on dilating the bronchioles and dilating the nasal passages and so forth.
Sudafed 品种的物质可以预防或减少充血，因为它们会释放肾上腺素，并且具有扩张细支气管和鼻道等的一些作用。
I'm not going to speak to whether or not those are good or bad choices.
我不会谈论这些选择是好是坏。
They do have a couple of effects that are not so great for the course of treating the underlying cause, which are, first of all, they can cause dehydration.
它们确实有一些影响，但对于治疗根本原因的过程来说并不是那么好，首先，它们会导致脱水。
So you have to make sure that you're hydrating well, both fluids and electrolytes.
所以你必须确保身体水分充足，包括液体和电解质。
And they also can interfere with sleep.
它们还会干扰睡眠。
There is an interesting alternative choice, and when I say alternative, I do mean alternative.
有一个有趣的替代选择，当我说替代时，我指的是替代。
The choice that I'm referring to is spirulina, which is actually a form of algae.
我指的选择是螺旋藻，它实际上是藻类的一种。
There are some really nice studies and some data, and also an understanding of the mechanism by which spirulina can have potent effects in reducing what's called rhinitis, which is a fancy word for congestion of the nose and inflammation of the nose.
有一些非常好的研究和数据，以及对螺旋藻在减少鼻炎方面产生有效作用的机制的理解，鼻炎是鼻塞和鼻子炎症的一个奇特的词。
These looked at humans, so this is not a mouse study, this is a study on humans.
这些研究的对象是人类，所以这不是一项小鼠研究，而是一项针对人类的研究。
Both sexes, so males and females.
男女皆有，所以有男有女。
One case looking at 100-plus subjects, 129 subjects, the other, 65 subjects.
一个案例涉及 100 多个科目，其中 129 个科目，另一个案例涉及 65 个科目。
So a decent number of subjects.
因此，科目数量相当多。
Randomized trial, double-blind.
随机试验，双盲。
Both cases saw significant decreases in nasal obstruction, improved ability to smell, improved sleep, daily working cytokine, inflammatory cytokines were reduced as well, reduction in nasal itching, all the stuff that you'd like to experience, I can imagine, after taking 2 grams, not milligrams, but 2 grams of spirulina.
两个病例的鼻塞症状均显着减轻，嗅觉能力提高，睡眠改善，日常工作细胞因子、炎症细胞因子也减少，鼻痒减轻，我可以想象，在服用 2 克（不是毫克，而是 2 克）螺旋藻后，您想要体验的所有东西。
Once again, we've covered a lot of information today.
今天我们再次介绍了很多信息。
We learned about the immune system, the adaptive immune system, the innate immune system, and the nervous system, and how those interact.
我们了解了免疫系统、适应性免疫系统、先天免疫系统和神经系统，以及它们如何相互作用。
And throughout, we discussed protocols that can allow you to tap into this relationship between the nervous system and immune system, and hopefully avoid and/or shorten the course of any illnesses, injuries, or inflammation that you might encounter.
在整个过程中，我们讨论了一些方案，可以让您利用神经系统和免疫系统之间的这种关系，并希望避免和/或缩短您可能遇到的任何疾病、伤害或炎症的进程。
You want to impress them on a first date but also play it cool.
你想在第一次约会时给他们留下深刻的印象，但也要表现得冷静。
So what do you do?
那么你做什么呢？
I'm Ruthie Thorpe, and I wrote and read a real love story about a Hinge couple that navigated exactly that.
我是露丝·索普（Ruthie Thorpe），我写过并读过一个关于一对铰链夫妇的真实爱情故事，正是这样的故事。
Listen to the free audiobook now
立即收听免费有声读物