Essentials: Using Light to Optimize Health

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 going to discuss light and the many powerful uses of light to optimize our health.

今天，我们将讨论光以及光对优化我们的健康的许多强大用途。

One of the reasons why light has such powerful effects on so many different aspects of our biology is that it can be translated into electrical signals in our brain and body, into hormone signals in our brain and body, and indeed into what we call cascades of biological pathways, meaning light can actually change the genes that the cells of your bodies express, and that is true throughout the lifespan.

光对我们生物学的许多不同方面产生如此强大影响的原因之一是，它可以转化为我们大脑和身体中的电信号，转化为我们大脑和身体中的激素信号，甚至转化为我们所说的生物通路级联，这意味着光实际上可以改变你身体细胞表达的基因，在整个生命周期中都是如此。

Light is electromagnetic energy.

光是电磁能。

It can cause reactions in cells of your body.

它会引起身体细胞的反应。

It can cause reactions in fruit, for instance.

例如，它可能会引起水果的反应。

You see a piece of fruit and it's not ripe, but it gets a lot of sunlight and it ripens.

你看到一块水果，它还没有成熟，但是它接受了很多阳光，它就成熟了。

That's because the electromagnetic energy of sunlight had an impact on that plant or that tree, or even on the fruit directly.

这是因为阳光的电磁能对该植物或该树产生了影响，甚至直接对果实产生了影响。

Now, the second thing that you need to understand about the physics of light is that light has many different wavelengths, and the simplest way to conceptualize this is to imagine that cover of that Pink Floyd album where there's a prism.

现在，关于光的物理原理，您需要了解的第二件事是光有许多不同的波长，概念化这一点的最简单方法是想象 Pink Floyd 专辑的封面上有一个棱镜。

You have a white beam of light going into that prism, and then the prism splits that beam of light into what looks like a rainbow.

一束白色光束进入棱镜，然后棱镜将该光束分裂成看起来像彩虹的东西。

So you've got your reds, your orange, your greens, your blues, your purples, et cetera.

所以你有红色、橙色、绿色、蓝色、紫色等等。

Now, the third bullet point to understand about the physics of light is that different wavelengths of light, because of the way that their wave travels, can penetrate tissues to different depths.

现在，要了解光物理学的第三个要点是，不同波长的光，由于其波传播的方式，可以穿透组织到不同的深度。

Every biological function of light has to do with the absorbance or the reflectance of light, or light passing through that particular thing, meaning that particular cell or compartment within a cell.

光的每个生物功能都与光的吸收率或反射率有关，或者与穿过特定物体（即特定细胞或细胞内的隔室）的光有关。

I'd like to make it clear how this works by using the three primary examples of how you take light in your environment and convert it into biological events.

我想通过三个主要示例来阐明其工作原理，即如何在环境中获取光并将其转化为生物事件。

We have photoreceptors in the back of our eyes.

我们的眼睛后面有感光器。

These photoreceptors come in two major types, the so-called rods and the cones.

这些感光器有两种主要类型，即所谓的视杆细胞和视锥细胞。

The rods are very elongated, they look like rods, and the cones look like little triangles.

杆体非常细长，看起来像杆子，而锥体看起来像小三角形。

The other place, of course, where light can impact our body is on our surface, on our skin.

当然，光可以影响我们身体的另一个地方是我们的表面，我们的皮肤。

In the top layer of skin, which is called the epidermis, we have keratinocytes and we have melanocytes.

在皮肤的顶层，即表皮，有角质形成细胞和黑素细胞。

With light exposure, those melanocytes will turn on genetic programs and other biological programs that lead to enhanced pigmentation of the skin, which we call tanning.

在光照下，这些黑素细胞会启动遗传程序和其他生物程序，导致皮肤色素沉着增强，我们称之为晒黑。

And the third example I'd like to provide is that of every cell of your body.

我想提供的第三个例子是你身体的每个细胞。

And what I mean by that is that every cell of your body, meaning a cell that is part of your bone tissue or your bone marrow or heart tissue or liver or spleen, if light can access those cells, it will change the way that those cells function, for better or for worse.

我的意思是，你身体的每个细胞，即属于你的骨组织、骨髓、心脏组织、肝脏或脾脏的细胞，如果光可以进入这些细胞，它将改变这些细胞的功能方式，无论是好是坏。

For many organs within our body that reside deep to our skin, light never arrives at those cells.

对于我们体内许多位于皮肤深处的器官来说，光线永远不会到达这些细胞。

A really good example of this is the spleen.

脾脏就是一个很好的例子。

Light will never land directly on your spleen.

光永远不会直接落在你的脾脏上。

But the spleen still responds to light information through indirect pathways.

但脾脏仍然通过间接途径对光信息做出反应。

Light arriving on the eyes is absorbed by a particular cell type called the intrinsically photosensitive ganglion cell.

到达眼睛的光被一种称为本质光敏神经节细胞的特定细胞类型吸收。

It's just a name.

这只是一个名字。

You don't need to know the name, but if you want, it's the so-called intrinsically photosensitive ganglion cell, also called the melanopsin cell because it contains an opsin, a photopigment that absorbs short wavelength light that arrives through sunlight.

你不需要知道它的名字，但如果你想的话，它就是所谓的本质光敏神经节细胞，也称为黑视蛋白细胞，因为它含有视蛋白，一种吸收通过阳光到达的短波长光的感光色素。

Those cells communicate to particular stations in the brain that in turn connect to your so-called pineal gland, which is this little pea-sized gland in the middle of your brain that releases a hormone called melatonin.

这些细胞与大脑中的特定站点进行通信，而这些站点又与所谓的松果体相连，松果体是大脑中部豌豆大小的小腺体，可释放一种称为褪黑激素的激素。

And the only thing you need to know is that light activates these particular cells, the intrinsically photosensitive melanopsin cells, which in turn shuts down the production of melatonin from the pineal gland.

您唯一需要知道的是，光会激活这些特殊的细胞，即本质上感光的黑视素细胞，从而阻止松果体产生褪黑激素。

So melatonin is a transducer.

所以褪黑激素是一种传感器。

It's a communicator of how much light on average is in your physical environment.

它是物理环境中平均光量的传达器。

What this means is, for people living in the northern hemisphere, you're getting more melatonin release in the winter months than you are in the summer months.

这意味着，对于生活在北半球的人们来说，冬季释放的褪黑激素比夏季多。

So you have a calendar system that is based in a hormone, and that hormone is using light in order to determine where you are in that journey around the sun.

因此，你有一个基于激素的日历系统，而该激素利用光来确定你在围绕太阳的旅程中所处的位置。

Now, this is beautiful.

现在，这很美丽。

At least to me it's beautiful, because what it means is that the environment around us is converted into a signal that changes the environment within us.

至少对我来说它是美丽的，因为它意味着我们周围的环境被转化为改变我们内部环境的信号。

That signal is melatonin.

这个信号就是褪黑激素。

And melatonin is well-known for its role in making us sleepy each night and allowing us to fall asleep.

褪黑激素因其让我们每晚感到困倦并让我们入睡的作用而闻名。

Many of you have probably heard before, I am not a big fan of melatonin supplementation for a number of reasons.

你们中的许多人可能以前听说过，出于多种原因，我不太喜欢补充褪黑激素。

But just as a quick aside, the levels of melatonin that are in most supplements are far too high to really be considered physiological.

但顺便说一句，大多数补充剂中的褪黑激素含量都太高，无法真正被视为生理性的。

They are indeed super physiological in most cases, and melatonin can have a number of different effects, not just related to sleep.

在大多数情况下，它们确实是超生理性的，褪黑激素可以产生许多不同的作用，而不仅仅是与睡眠有关。

But that's supplemented melatonin.

但这是补充褪黑激素。

Here I'm talking about our natural production and release of melatonin according to where we are in the 365-day calendar year.

在这里，我谈论的是我们根据一年 365 天的情况来自然产生和释放褪黑激素。

Endogenous melatonin, meaning the melatonin that we make within our bodies naturally, not melatonin that's supplemented, has two general categories of effects.

内源性褪黑激素是指我们体内自然产生的褪黑激素，而不是补充的褪黑激素，它具有两大类作用。

The first set of effects are so-called regulatory effects, and the others are protective effects.

第一组效应是所谓的调节效应，其他效应是保护效应。

The regulatory effects are, for instance, that melatonin can positively impact bone mass.

例如，褪黑激素的调节作用可以对骨量产生积极影响。

Melatonin is also involved in maturation of the gonads during puberty, the ovaries and the testes.

褪黑激素还参与青春期性腺、卵巢和睾丸的成熟。

Although there, the effects of melatonin tend to be suppressive On maturation of the ovaries and testes.

尽管如此，褪黑激素的作用往往会抑制卵巢和睾丸的成熟。

Meaning high levels of melatonin tend to reduce testicle volume and reduce certain functions within the testes, including sperm production and testosterone production.

这意味着高水平的褪黑激素往往会减少睾丸体积并降低睾丸内的某些功能，包括精子生成和睾酮生成。

And within the ovaries, melatonin can suppress the maturation of eggs, et cetera.

在卵巢内，褪黑激素可以抑制卵子的成熟等。

Now, I don't want anyone to get scared if you've been taking melatonin.

现在，如果您服用褪黑激素，我不希望任何人感到害怕。

Most of the effects of melatonin on those functions are reversible, but I should point out that one of the reasons why children don't go into puberty until a particular age is that young children tend to have chronically high endogenous melatonin, and that is healthy to keep them out of puberty until it's the right time for puberty to happen.

褪黑激素对这些功能的大部分影响都是可逆的，但我应该指出，儿童直到特定年龄才进入青春期的原因之一是，幼儿往往具有长期较高的内源性褪黑激素，而这对于阻止他们进入青春期直到青春期发生的正确时间是健康的。

I should also mention that melatonin is a powerful modulator of placental development.

我还应该提到，褪黑激素是胎盘发育的强大调节剂。

So for anyone that's pregnant, if you're considering melatonin supplementation, please talk to your OBGYN, talk to your other doctor as well.

因此，对于任何怀孕的人来说，如果您正在考虑补充褪黑激素，请咨询您的妇产科医生，也请咨询您的其他医生。

You want to be very cautious because of the powerful effects that melatonin can have on the developing fetus and placenta.

您需要非常谨慎，因为褪黑激素会对发育中的胎儿和胎盘产生强大的影响。

So when we think about light impacting our biology, the reason I bring up melatonin as the primary example of that is, A, because melatonin impacts so many important functions within our brain and body, but also because hormones in general, not always, but in general are responsible for these slow modulatory effects on our biology.

因此，当我们考虑光对我们的生物学的影响时，我提出褪黑激素作为主要例子的原因是，A，因为褪黑激素影响我们大脑和身体内的许多重要功能，而且还因为激素通常（并非总是）但总体上对我们的生物学产生了这些缓慢的调节作用。

And so I'm using this as an example of how light throughout the year is changing the way that the different cells and tissues and organs of your body are working, and that melatonin is the transducer of that signal.

因此，我以此为例来说明一年中的光如何改变身体不同细胞、组织和器官的工作方式，而褪黑激素是该信号的传感器。

So in order to get light information to the pineal and thereby get the proper levels of melatonin according to the time of year, we should all try and get outside as much as possible during the long days of summer and spring.

因此，为了让松果体获得光信息，从而根据一年中的时间获得适当的褪黑激素水平，我们都应该在夏季和春季漫长的白天尽可能多地到户外活动。

And in the winter months, it makes sense to spend more time indoors.

在冬季，花更多时间在室内是有意义的。

For those of you that suffer from seasonal affective disorder, which is a seasonal depression, or feel low during the fall and winter months, there are ways to offset this.

对于那些患有季节性情感障碍（即季节性抑郁症）或在秋季和冬季情绪低落的人来说，有一些方法可以抵消这种情况。

We did an entire episode on mood and circadian rhythms where we described this.

我们做了一整集关于情绪和昼夜节律的节目，我们对此进行了描述。

So it does make sense for some people to get more bright light in their eyes early in the morning and throughout the day during the winter months as well.

因此，对于一些人来说，在清晨和冬季全天让眼睛接触到更明亮的光线确实是有意义的。

But nonetheless, changes in melatonin, meaning changes in the duration of melatonin release across the year, are normal and healthy.

但尽管如此，褪黑激素的变化，即一年中褪黑激素释放持续时间的变化，是正常且健康的。

So provided that you're not suffering from depression, it's going to be healthy to somewhat modulate your amount of indoor and outdoor time across the year.

因此，如果您没有患有抑郁症，那么在一年中稍微调整一下您的室内和室外时间将会是健康的。

I'd like to take a quick break and acknowledge one of our sponsors, ROKA.

我想稍微休息一下并感谢我们的赞助商之一 ROKA。

I'm excited to share that ROKA and I recently teamed up to create a new pair of red lens glasses.

我很高兴与大家分享，我和 ROKA 最近联手打造了一副新的红色镜片眼镜。

These red lens glasses are meant to be worn in the evening after the sun goes down.

这些红色镜片的眼镜适合在晚上太阳落山后佩戴。

They filter out short wavelength light that comes from screens and from LED lights, which are the most common indoor lighting nowadays.

它们过滤掉来自屏幕和 LED 灯的短波长光，这是当今最常见的室内照明。

I want to emphasize ROKA red lens glasses are not traditional blue blockers.

我想强调的是，ROKA 红色镜片眼镜不是传统的防蓝光眼镜。

They do filter out blue light, but they filter out a lot more than just blue light.

它们确实过滤掉蓝光，但它们过滤的不仅仅是蓝光。

In fact, they filter out the full range of short wavelength light that suppresses the hormone melatonin.

事实上，它们会过滤掉所有抑制褪黑激素的短波长光。

By the way, you want melatonin high in the evening and at night.

顺便说一句，您需要在傍晚和夜间获得高浓度的褪黑激素。

Makes it easy to fall and stay asleep.

让人很容易入睡并保持睡眠状态。

And those short wavelengths trigger increases in cortisol.

这些短波长会引发皮质醇的增加。

Increases in cortisol are great in the early part of the day, but you do not want increases in cortisol in the evening and at night.

一天中的早些时候，皮质醇会大量增加，但您不希望傍晚和晚上皮质醇会增加。

These ROKA red lens glasses ensure normal, healthy increases in melatonin and that your cortisol levels stay low, which is again, what you want in the evening and at night.

这些 ROKA 红色镜片眼镜可确保褪黑激素正常、健康地增加，并使您的皮质醇水平保持在较低水平，这也是您在晚上和晚上想要的。

In doing so, these ROKA red lens glasses really help you calm down and improve your transition to sleep.

通过这样做，这些 ROKA 红色镜片眼镜确实可以帮助您平静下来并改善您的睡眠过渡。

If you'd like to try ROKA, go to roka.com.

如果您想尝试 ROKA，请访问 roka.com。

That's R-O-K-A .com, and enter the code Huberman to save 20% off your first order.

这是 R-O-K-A .com，输入代码 Huberman 即可在首次订单时节省 20%。

Again, that's roka.com, and enter the code Huberman at checkout.

同样，这是 roka.com，并在结账时输入代码 Huberman。

The other thing to understand is the very firmly established fact, which is that light powerfully inhibits melatonin.

另一件需要理解的事情是一个非常确定的事实，那就是光会强烈抑制褪黑激素。

If you wake up in the middle of the night and you go into the bathroom and you flip on the lights, and those are very bright overhead fluorescent lights, your melatonin levels, which would ordinarily be quite high in the middle of the night because you've been eyes closed in the dark presumably, will immediately plummet to near zero or zero.

如果你半夜醒来，走进浴室，打开灯，头顶上的荧光灯非常明亮，你的褪黑激素水平（通常在半夜会很高，因为你在黑暗中闭着眼睛）会立即骤降到接近零或零。

If you do that every once in a while, it's not going to be a problem.

如果你每隔一段时间这样做一次，那就不会有问题。

But if you're doing that night after night, you are really disrupting this fundamental signal that occurs every night, regardless of winter, spring, summer, et cetera, and that is communicating information about where your brain and body should be in time.

但如果你一夜又一夜地这样做，你实际上就扰乱了每天晚上都会发生的这个基本信号，无论冬天、春天、夏天等等，而这个信号正在传达关于你的大脑和身体应该及时在哪里的信息。

In animals such as mice, but also in humans, exposure to light, in particular UV blue light, so short wavelengths of light, can trigger increases in testosterone and estrogen and the desire to mate.

在小鼠等动物中，以及在人类中，暴露于光，特别是紫外蓝光，如此短波长的光，可以引发睾酮和雌激素的增加以及交配的欲望。

But it is not the exposure of light to the eyes.

但并不是光线照射到眼睛上。

It turns out that it is the exposure of your skin to particular wavelengths of light that is triggering increases in the hormones testosterone and estrogen.

事实证明，皮肤暴露在特定波长的光下会引发睾酮和雌激素的增加。

I think the results are best understood by simply going through the primary data, meaning the actual research on this topic.

我认为通过简单地浏览原始数据（即关于该主题的实际研究）可以最好地理解结果。

And to do so, I'm going to review a paper that was published in the journal Cell Reports, Cell Press journal, excellent journal, entitled "Skin exposure to UVB light induces a skin-brain-gonad axis and sexual behavior".

为此，我将回顾发表在 Cell Reports 杂志、Cell Press 杂志、优秀杂志上的一篇论文，题为“皮肤暴露于 UVB 光会诱发皮肤-大脑-性腺轴和性行为”。

And I want to emphasize that this was a paper that focused on mice in order to address specific mechanisms, because in mice you can so-called knockout particular genes.

我想强调的是，这是一篇专注于小鼠的论文，目的是解决特定的机制，因为在小鼠中，你可以所谓的敲除特定基因。

You can remove particular genes to understand mechanism.

您可以删除特定基因来了解机制。

You just can't do that in humans in any kind of controlled way, at least not at this point in time.

你无法以任何可控的方式在人类身上做到这一点，至少目前不能。

And this study also explores humans and looked at human subjects, both men and women.

这项研究还探索了人类并观察了人类受试者，包括男性和女性。

The basic finding of this study was that when mice or humans were exposed to UVB, meaning ultraviolet blue light, so short wavelength light of the sort that comes through in sunshine but is also available through various artificial sources.

这项研究的基本发现是，当老鼠或人类暴露于 UVB（即紫外线蓝光）时，这种短波长的光会在阳光下透过，但也可以通过各种人造光源获得。

If they received enough exposure of that light to their skin, there were increases in testosterone That were observed within a very brief period of time, also increases in the hormone estrogen.

如果他们的皮肤接受足够的光线照射，在很短的时间内观察到的睾酮就会增加，雌激素也会增加。

And I should point out that the proper ratios of estrogen and testosterone were maintained in both males and females, at least as far as these data indicate.

我应该指出，男性和女性都保持了适当的雌激素和睾酮比例，至少就这些数据而言是这样。

And mice tended to seek out mating more and mate more.

老鼠往往会更多地寻求交配并进行更多的交配。

There were also increases in gonadal weight, literally increases in testes size and in ovarian size when mice were exposed to this UVB light past a certain threshold.

当小鼠暴露在超过一定阈值的 UVB 光下时，性腺重量也会增加，实际上睾丸大小和卵巢大小也会增加。

They did not look at testes size or ovarian size in the human subjects.

他们没有观察人类受试者的睾丸大小或卵巢大小。

However, because they are humans, they did address the psychology of these human beings and address whether or not they had increases in, for instance, aggressiveness or in passionate feelings, and how their perception of other people changed when they were getting a lot of UVB light exposure to the skin.

然而，因为他们是人类，所以他们确实解决了这些人的心理问题，并解决了他们的攻击性或热情是否有所增加，以及当他们的皮肤受到大量 UVB 光照射时，他们对他人的看法如何改变。

UVB light exposure also changed various aspects of female biology related to fertility, in particular, follicle growth.

UVB 光照射还改变了与生育力相关的女性生物学的各个方面，特别是卵泡生长。

Follicle and egg maturation are well-known indices of fertility and, of course, correlate with the menstrual cycle in adult humans, and is related overall to the propensity to become pregnant.

卵泡和卵子成熟度是众所周知的生育能力指标，当然与成年人的月经周期相关，并且总体上与怀孕倾向相关。

UVB light exposure enhanced maturation of the follicle, which just meant that more healthy eggs were being produced.

UVB 光照射促进了卵泡的成熟，这意味着会产生更多健康的卵子。

So in terms of thinking about a protocol to increase testosterone and estrogen, mood and feelings of passion, the idea is that you would want to get these two to three exposures per week minimum of 20 to 30 minutes of sunlight exposure onto as much of your body as you can reasonably expose it to.

因此，在考虑增加睾丸激素和雌激素、情绪和激情感的方案时，您的想法是，您希望每周至少接受 2 到 3 次阳光照射，其中至少 20 到 30 分钟的阳光照射在您身体能合理照射的范围内。

Another set of very impressive effects of UVB light, whether or not it comes from sunlight or from an artificial source, is the effect of UVB light on our tolerance for pain.

UVB 光的另一组非常令人印象深刻的影响（无论是来自阳光还是来自人造光源）是 UVB 光对我们对疼痛的耐受性的影响。

It turns out that our tolerance for pain varies across the year, and that our pain tolerance is increased in longer day conditions.

事实证明，我们对疼痛的耐受力在一年中有所不同，并且在白天较长的情况下，我们对疼痛的耐受力会增强。

This is occurring via UVB exposure to the skin and UVB exposure to the eyes.

这是通过皮肤的 UVB 暴露和眼睛的 UVB 暴露而发生的。

I want to just describe two studies that really capture the essence of these results.

我只想描述两项真正抓住了这些结果本质的研究。

The first study is entitled "Skin Exposure to Ultraviolet B Rapidly Activate Systemic Neuroendocrine and Immunosuppressive Responses." Basically, what they observed is that even one exposure to UVB light changed the output of particular hormones and neurochemicals in the body, such as corticotropin hormone and beta-endorphins, which are these endogenous opioids, in order to counter pain and act as somewhat of a psychological soother also.

第一项研究的标题是“皮肤暴露于紫外线 B 快速激活系统神经内分泌和免疫抑制反应”。基本上，他们观察到，即使是一次 UVB 光照射也会改变体内特定激素和神经化学物质的输出，例如促肾上腺皮质激素和 β-内啡肽（这些内源性阿片类药物），以对抗疼痛并起到一定的心理安抚作用。

What they found was that exposure to UVB light increased the release of these beta-endorphins.

他们发现，暴露在 UVB 光下会增加这些 β-内啡肽的释放。

Now, a second study published in the journal Neuron, Cell Press journal, excellent journal, is entitled "A Visual Circuit Related to the Periaqueductal Gray Area for the Antinociceptive Effects of Bright Light Treatment." I'll translate a little bit of that for you.

现在，第二项研究发表在《神经元》杂志上，《细胞出版社》杂志，优秀杂志，题为“与导水管周围灰色区域相关的视觉回路，用于亮光治疗的抗伤害作用”。我会为您翻译一些内容。

The periaqueductal gray is a region of the midbrain that contains a lot of neurons that can release endogenous opioids, things like beta-enkephalin, things like enkephalin, things like mu opioid.

导水管周围灰质是中脑的一个区域，含有大量神经元，可以释放内源性阿片类药物，例如β-脑啡肽、脑啡肽、μ阿片类药物。

These are all names of chemicals that your body can manufacture that act as endogenous painkillers and increase your tolerance for pain.

这些都是您的身体可以产生的化学物质的名称，它们可以充当内源性止痛药并增加您对疼痛的耐受力。

They actually make you feel less pain overall by shutting down some of the neurons that perceive pain.

事实上，它们通过关闭一些感知疼痛的神经元，让你总体上感觉更少的疼痛。

They're not going to block the pain response so that you burn yourself unnecessarily or harm yourself unnecessarily, but they act as a bit of a painkiller from the inside.

它们不会阻止疼痛反应，从而使您不必要地烧伤自己或不必要地伤害自己，但它们从内部起一点止痛药的作用。

The key finding of this study is that it is light landing on the eyes is captured by these melanopsin cells.

这项研究的主要发现是，落在眼睛上的光线被这些黑视蛋白细胞捕获。

They absorb that light, translate that light into electrical signals that are handed off to areas of the brain to evoke the release of these endogenous opioids that soothe you and lead to less perception of pain.

它们吸收光线，将光线转化为电信号，然后传递到大脑区域，以激发这些内源性阿片类药物的释放，从而舒缓您并减少疼痛感。

So for those of you that are thinking tools and protocols, try to get some UVB exposure, ideally from sunlight.

因此，对于那些正在思考工具和方案的人来说，请尝试接受一些 UVB 照射，最好是阳光照射。

I think the 20 to 30-minute protocol two or three times per week is an excellent one.

我认为每周 2 到 3 次、每次 20 到 30 分钟的方案是一个很好的方案。

Even on a cloud-covered day, you are going to get far more light energy, photons, through cloud cover than you are going to get from an indoor light source, an artificial light source.

即使在云层覆盖的日子，您通过云层获得的光能（光子）也会比从室内光源（人造光源）获得的光能、光子多得多。

If you see some sunlight throughout the day, you would do yourself a great favor to try and chase some of that sunlight and get into that sunlight.

如果你一整天都看到一些阳光，那么你尝试追逐一些阳光并进入阳光会对自己有很大帮助。

Never ever look at any light, artificial sunlight or otherwise, that's so bright that it's painful to look at.

永远不要看任何光，人造阳光或其他东西，它们太亮了，看着会很痛苦。

It's fine to get that light arriving on your eyes indirectly.

让光线间接到达您的眼睛是很好的。

It's fine to wear eyeglasses or contact lenses.

戴眼镜或隐形眼镜没问题。

In fact, if you think about the biology of the eye and the way that those lenses work, they will just serve to focus that light onto the very cells that you want those light beams to be delivered to.

事实上，如果您考虑一下眼睛的生物学以及这些镜片的工作方式，它们只会将光线聚焦到您想要将光束传递到的细胞上。

Whereas sunglasses that are highly reflective or trying to get your sunlight exposure through a windshield of a car or through a window simply won't work.

然而，高反光太阳镜或试图让阳光透过汽车挡风玻璃或窗户照射的太阳镜根本不起作用。

Most windows are designed to filter out the UVB light.

大多数窗户都设计用于过滤 UVB 光。

And if you're somebody who's really keen on blue blockers and you're wearing your blue blockers all day, well, don't wear them outside, and in fact, you're probably doing yourself a disservice by wearing them in the morning and in the daytime.

如果你是一个真正热衷于蓝色阻滞剂的人，并且你整天都穿着蓝色阻滞剂，那么，不要在外面穿着它们，事实上，你在早上和白天穿着它们可能会对自己造成伤害。

There certainly is a place for blue blockers in the evening and nighttime if you're having issues with falling and staying asleep.

如果您在入睡和入睡方面遇到问题，晚上和夜间肯定可以使用蓝色阻滞剂。

But if you think about it, blue blockers, what they're really doing is blocking those short wavelength UVB wavelengths of light that you so desperately need to arrive at your retina and, of course, also onto your skin in order to get these powerful biological effects on hormones and on pain reduction.

但如果你想一想，蓝色阻滞剂，它们真正的作用是阻挡那些短波长的 UVB 波长的光，你迫切需要这些光到达你的视网膜，当然，也到达你的皮肤，以获得对激素和减轻疼痛的强大生物效应。

These data also might make you think a little bit about whether or not you should wear short sleeves or long sleeves, whether or not you want to wear shorts or a skirt or pants.

这些数据也可能会让你思考是否应该穿短袖或长袖，是否想穿短裤、裙子或裤子。

But you might take into consideration that it is the total amount of skin exposure that is going to allow you to capture more or fewer photons, depending on, for instance, if you're completely cloaked in clothing and you're just exposed in the hands, neck, and face, such as I am now, or whether or not you're outside in shorts and a T-shirt You're going to get very, very different patterns of biological signaling activation in those two circumstances.

但你可能会考虑到，皮肤暴露的总量将允许你捕获更多或更少的光子，这取决于，例如，如果你完全包裹在衣服中，而你只暴露在手、脖子和脸上，就像我现在一样，或者你是否穿着短裤和T恤在外面，在这两种情况下，你会得到非常非常不同的生物信号激活模式。

If you're a regular listener of the Huberman Lab podcast, you've no doubt heard me talk about the vitamin mineral probiotic drink AG1.

如果您是 Huberman Lab 播客的常客，您无疑听过我谈论过维生素矿物质益生菌饮料 AG1。

And if you've been on the fence about it, now's an awesome time to give it a try.

如果您一直对此持观望态度，那么现在正是尝试的好时机。

For the next few weeks, AG1 is giving away a full supplement package with your first subscription to AG1.

在接下来的几周内，AG1 将在您首次订阅 AG1 时赠送完整的补充包。

They're giving away a free bottle of vitamin D3K2, a bottle of omega-3 fish oil capsules, and a sample pack of the new sleep formula, AGZ, which by the way, is now the only sleep supplement I take.

他们免费赠送一瓶维生素 D3K2、一瓶 omega-3 鱼油胶囊和新睡眠配方 AGZ 样品包，顺便说一句，它是我现在唯一服用的睡眠补充剂。

It's fantastic.

太棒了。

My sleep on AGZ is out of this world good.

我在 AGZ 的睡眠质量非常好。

AGZ is a drink, so it eliminates the need to take a lot of pills, it tastes great, and like I said, it has me sleeping incredibly well, waking up more refreshed than ever.

AGZ 是一种饮料，所以不需要服用大量药片，味道很好，而且就像我说的，它让我睡得非常好，醒来时比以往任何时候都精神焕发。

I absolutely love it.

我非常喜欢它。

Again, this is a limited time offer, so make sure to go to drinkag1.com/huberman to get started today.

再次强调，这是限时优惠，因此请务必立即访问 Drinkag1.com/huberman 开始。

Many of you, I'm guessing, are wondering whether or not you should seek out UVB exposure throughout the entire year or only in the summer months.

我猜你们中的许多人都想知道是否应该全年都接触 UVB，还是只在夏季接触 UVB。

And that's sort of going to depend on whether or not you experience depression in the winter months, so-called seasonal affective disorder.

这在某种程度上取决于你是否在冬季经历抑郁症，即所谓的季节性情感障碍。

Some people have mild, some people have severe forms of seasonal affective disorder.

有些人患有轻度季节性情感障碍，有些人则患有严重的季节性情感障碍。

Some people love the fall and winter and the shorter days.

有些人喜欢秋天和冬天以及较短的白天。

Really, it has to be considered on a case-by-case basis.

事实上，这必须根据具体情况具体考虑。

I personally believe, and this was reinforced by the director of the chronobiology unit at the National Institutes of Mental Health, Samer Hattar, that we would all do well to get more UVB exposure from sunlight throughout the entire year, provided we aren't burning our skin or damaging our eyes in some way.

我个人认为，美国国家心理健康研究所时间生物学部门主任萨默·哈塔尔（Samer Hattar）强调了这一点：只要我们不灼伤皮肤或以某种方式损害我们的眼睛，我们所有人都应该全年接受更多的阳光下的 UVB 照射。

In addition to that, during the winter months, if you do experience some drop in energy or increase in depression or psychological lows, it can be very beneficial to access a SAD lamp, or if you don't want to buy a SAD lamp, because oftentimes they can be very expensive, you might do well to simply get a LED lighting panel.

除此之外，在冬季，如果您确实经历了一些精力下降或抑郁或心理低落的情况增加，那么使用 SAD 灯可能会非常有益，或者如果您不想购买 SAD 灯，因为它们通常非常昂贵，那么您最好简单地购买 LED 照明面板。

Very inexpensive compared to the typical SAD lamp.

与典型的 SAD 灯相比非常便宜。

I actually have one and I position it on my desk all day long.

我实际上有一个，我整天把它放在桌子上。

I also happen to have skylights above my desk.

我的办公桌上方也恰好有天窗。

I'm fairly sensitive to the effects of light, so on longer days, I feel much better than I do on shorter days.

我对光线的影响相当敏感，因此在较长的日子里，我比在较短的日子里感觉更好。

I've never suffered from full-blown seasonal affective disorder.

我从未患过全面的季节性情感障碍。

But I keep that light source on throughout the day, throughout the year.

但我全年、全天都保持光源打开。

But I also make it a point to get outside and get sunlight early in the morning and several times throughout the day.

但我也强调要在清晨和全天多次到户外接受阳光。

People that are blind, provided they still have eyes, often maintain these melanopsin cells.

盲人，只要他们还有眼睛，通常都会保留这些黑视蛋白细胞。

So even if you're low vision or no vision, getting UVB exposure to your eyes can be very beneficial for sake of mood, hormone pathways, pain reduction, and so forth.

因此，即使您视力低下或失明，眼睛接受 UVB 照射对于情绪、激素途径、减轻疼痛等都非常有益。

A cautionary note, people who have retinitis pigmentosa, macular degeneration, or glaucoma, as well as people who are especially prone to skin cancers should definitely consult with your ophthalmologist and dermatologist before you start increasing the total amount of UVB exposure that you're getting from any source, sunlight or otherwise.

需要注意的是，患有视网膜色素变性、黄斑变性或青光眼的人，以及特别容易患皮肤癌的人，在开始增加从任何来源（阳光或其他来源）获得的 UVB 暴露总量之前，一定要咨询您的眼科医生和皮肤科医生。

There are additional very interesting and powerful effects of UVB light, in particular, on immune function.

UVB 光还有其他非常有趣且强大的作用，特别是对免疫功能。

All the organs of our body are inside our skin, and so information about external conditions, meaning the environment that we're in, need to be communicated to the various organs of your body, such as your spleen, which is involved in the creation of molecules and cells that combat infection.

我们身体的所有器官都在我们的皮肤内部，因此有关外部条件（即我们所处的环境）的信息需要传递到您身体的各个器官，例如您的脾脏，它参与对抗感染的分子和细胞的产生。

There are beautiful studies showing that if we get more UVB exposure from sunlight or from appropriate artificial sources, that spleen and immune function are enhanced.

有出色的研究表明，如果我们从阳光或适当的人工来源获得更多的 UVB 照射，脾脏和免疫功能就会增强。

And there's a very logical, well-established circuit as to how that happens.

关于这是如何发生的，有一个非常合乎逻辑、完善的电路。

Your brain actually connects to your spleen.

您的大脑实际上与您的脾脏相连。

UVB light arriving on the eyes is known to trigger activation of the neurons within the so-called sympathetic nervous system.

众所周知，到达眼睛的 UVB 光会触发所谓的交感神经系统内的神经元的激活。

These neurons are part of the larger thing that we call the autonomic nervous system, meaning it's below or not accessible by conscious control.

这些神经元是我们所说的自主神经系统的一部分，这意味着它低于或无法被意识控制。

It's the thing that controls your heartbeat, controls your breathing, and that also activates or flips on the switch of your immune system.

它控制着你的心跳、呼吸，并且还激活或打开你的免疫系统的开关。

When we get a lot of UVB light in our eyes, or I should say sufficient UVB light in our eyes, a particular channel, a particular set of connections within the sympathetic nervous system is activated, and our spleen deploys immune cells and molecules that scavenge for and combat infection.

当我们的眼睛接触到大量的 UVB 光，或者我应该说我们的眼睛接触到足够的 UVB 光时，交感神经系统内的特定通道、一组特定连接就会被激活，我们的脾脏就会部署免疫细胞和分子来清除和对抗感染。

In other words, the soldiers of your immune system, the chemicals and cell types of your immune system that combat infection are in a more ready deployed stance, if you will.

换句话说，如果你愿意的话，你的免疫系统的士兵、你的免疫系统中对抗感染的化学物质和细胞类型都处于更准备好的部署状态。

So we often think about the summer months and the spring months as fewer infections floating around, but in fact, there aren't fewer infections floating around.

因此，我们经常认为夏季和春季感染病例较少，但事实上，感染病例并没有减少。

We are simply better at combating those infections, and therefore, there's less infection floating around.

我们只是更擅长对抗这些感染，因此周围的感染较少。

What does this mean in terms of a tool?

这对于工具来说意味着什么？

What it means is that during the winter months, we should be especially conscious of accessing UVB light to enhance our spleen function, to make sure that our sympathetic nervous system is activated to a sufficient level to keep our immune system deploying all those killer T cells and B cells and cytokines so that when we encounter the infections, as we inevitably will, we can combat those infections well.

这意味着在冬季，我们应该特别注意使用UVB光来增强我们的脾脏功能，以确保我们的交感神经系统被激活到足够的水平，以保持我们的免疫系统部署所有那些杀伤性T细胞、B细胞和细胞因子，这样当我们不可避免地遇到感染时，我们就能很好地对抗这些感染。

And as just a brief aside, but I should mention, a brief aside that's related to tens of thousands of quality studies, it is well known that wound healing is faster when we are getting sufficient UVB exposure.

顺便说一句，但我应该提一下，与数以万计的质量研究相关的一个简短的旁白，众所周知，当我们获得足够的 UVB 照射时，伤口愈合得更快。

It is known that turnover of hair cells, the very cells that give rise to hair cells are called stem cells.

众所周知，毛细胞的更新，产生毛细胞的细胞被称为干细胞。

They live in little so-called niches in our skin with these hair stem cells, and your hair grows faster in longer days.

它们与这些毛发干细胞一起生活在我们皮肤中所谓的小壁龛中，在更长的时间内，你的头发会长得更快。

That too is triggered by UVB exposure, not just to the skin, but to the eyes.

这也是由 UVB 暴露引发的，不仅是皮肤，还有眼睛。

That's right.

这是正确的。

There was a study published in the proceedings of the National Academy of Sciences A couple of years ago that showed that the exposure of those melanopsin ganglion cells in your eyes is absolutely critical for triggering the turnover of stem cells in both the skin and hair, and also, it turns out, in nails.

几年前在《美国国家科学院院刊》上发表的一项研究表明，眼睛中的黑视蛋白神经节细胞的暴露对于触发皮肤和头发以及指甲中干细胞的更新绝对至关重要。

So if you've noticed that your skin, your hair, and your nails look better and turn over more, meaning grow faster in longer days, that is not a coincidence, that is not just your perception.

因此，如果您发现您的皮肤、头发和指甲看起来更好并且更新更多，这意味着在更长的时间内生长得更快，这不是巧合，这不仅仅是您的看法。

In fact, hair grows more, skin turns over more, meaning it's going to look more youthful.

事实上，头发长得更多，皮肤更新得更多，这意味着它会看起来更年轻。

You're going to essentially remove older skin cells and replace them with new cells.

您将基本上去除旧的皮肤细胞并用新细胞替换它们。

And all the renewing cells and tissues of our body are going to proliferate, are going to recreate themselves more when we are getting sufficient UVB light to our eyes and also to our skin.

当我们的眼睛和皮肤获得足够的 UVB 光时，我们身体的所有更新细胞和组织都会增殖，会更多地自我再生。

There's also another time of day, or rather I should say a time of night, in which UVB can be leveraged in order to improve mood, but it's actually the inverse of everything we've been talking about up until now.

一天中的另一个时间，或者更确切地说，晚上的某个时间，可以利用 UVB 来改善情绪，但这实际上与我们到目前为止所讨论的一切相反。

We have a particular neural circuit that originates with those melanopsin cells in our eye that bypass all the areas of the brain associated with circadian clocks, so everything related to sleep and wakefulness, that's specifically dedicated to the pathways involving the release of molecules like dopamine and other molecules as well, including serotonin and some of those endogenous opioids that we talked about before.

我们有一个特殊的神经回路，起源于我们眼睛中的黑视蛋白细胞，它绕过大脑中与生物钟相关的所有区域，因此与睡眠和觉醒相关的所有区域，专门致力于涉及多巴胺等分子和其他分子释放的途径，包括血清素和我们之前讨论过的一些内源性阿片类药物。

That particular pathway involves a brain structure called the perihabenular nucleus.

该特定通路涉及称为缰核周围核的大脑结构。

The perihabenular nucleus gets input from the cells in the eye that respond to UVB light and frankly, to bright light of other wavelengths as well, because as you recall, if a light is bright enough, even if it's not UV or blue light, it can activate those cells in the eye.

缰核周围核从眼睛中的细胞获得输入，这些细胞对 UVB 光做出反应，坦率地说，也对其他波长的亮光做出反应，因为正如您所记得的，如果光足够亮，即使它不是紫外线或蓝光，它也可以激活眼睛中的这些细胞。

Those cells in the eye communicate to the perihabenular nucleus, and as it turns out, if this pathway is activated at the wrong time of each 24-hour cycle, mood gets worse.

眼睛中的这些细胞与缰核周围核进行通信，事实证明，如果该通路在每个 24 小时周期的错误时间被激活，情绪就会变得更糟。

Dopamine output gets worse.

多巴胺输出变得更差。

Molecules that are there specifically to make us feel good actually are reduced in their output.

实际上，专门让我们感觉良好的分子的输出量有所减少。

Avoiding UVB light at night is actually a way in which we can prevent activation of this eye to perihabenular pathway that can actually turn on depression.

在夜间避免 UVB 光实际上是我们可以防止眼睛激活缰核周围通路的一种方法，而这种通路实际上会导致抑郁。

To be very direct and succinct about this, avoid exposure to UVB light from artificial sources between the hours of 10:00 PM and 4:00 AM.

对此要非常直接和简洁，请避免在晚上 10:00 到凌晨 4:00 之间暴露于人造光源的 UVB 光下。

If you view UVB light, you activate those neurons in your eye very potently, and if those cells communicate to the perihabenular nucleus, which they do, you will truncate or reduce the amount of dopamine that you release.

如果您观看 UVB 光，您会非常有效地激活眼睛中的这些神经元，并且如果这些细胞与缰核周围核进行通信（它们确实如此），您将截断或减少释放的多巴胺量。

So if you want to keep your mood elevated, get a lot of light, UVB light throughout the day, and at night really be cautious about getting UVB exposure from artificial sources.

因此，如果您想保持心情愉悦，请全天接受充足的光照、UVB 照射，而在晚上，请务必小心避免受到人工来源的 UVB 照射。

Now, I wouldn't want people to become so neurotic about UVB exposure that they won't flip on a light at all.

现在，我不希望人们对 UVB 暴露变得如此神经质，以至于根本不开灯。

But you would do well, for instance, to put any artificial lights that you have on in the evening kind of low in your physical environment because these melanopsin cells reside in the lower half of our eyes.

但是，例如，您最好将晚上打开的所有人造灯放在物理环境中的较低位置，因为这些黑视蛋白细胞位于我们眼睛的下半部分。

They view the upper visual field.

他们观察上视野。

That makes sense because they were designed to essentially respond to sunlight coming from above us.

这是有道理的，因为它们的设计本质上是对来自我们上方的阳光做出反应。

And try and dim those lights as far down as you safely can.

并尝试在安全的情况下尽可能将灯光调暗。

I'd like to take a quick break and acknowledge one of our sponsors, Function.

我想稍微休息一下并感谢我们的赞助商之一 Function。

Last year I became a Function member after searching for the most comprehensive approach to lab testing.

去年，在寻找最全面的实验室测试方法后，我成为了一名功能成员。

Function provides over 100 advanced lab tests that give you a key snapshot of your entire bodily health.

Function 提供 100 多项高级实验室测试，为您提供整个身体健康状况的关键快照。

This snapshot offers you with insights on your heart health, hormone health, immune functioning, nutrient levels, and much more.

此快照为您提供有关心脏健康、激素健康、免疫功能、营养水平等方面的见解。

Function not only provides testing of over 100 biomarkers key to your physical and mental health, but it also analyzes these results and provides insights from top doctors who are expert in the relevant areas.

Function 不仅提供对您的身心健康至关重要的 100 多种生物标记物的测试，而且还分析这些结果并提供相关领域专家的顶级医生的见解。

For example, in one of my first tests with Function, I learned that I had elevated levels of mercury in my blood.

例如，在我第一次使用 Function 进行测试时，我发现我的血液中汞含量升高。

Function not only helped me detect that, but offered insights into how best to reduce my mercury levels, which included limiting my tuna consumption, I'd been eating a lot of tuna, while also making an effort to eat more leafy greens and supplementing with NAC, N-acetylcysteine, both of which can support glutathione production and detoxification.

功能不仅帮助我发现了这一点，还为我提供了如何最好地降低汞含量的见解，其中包括限制我的金枪鱼摄入量，我一直在吃大量金枪鱼​​，同时还努力多吃绿叶蔬菜并补充 NAC、N-乙酰半胱氨酸，这两者都可以支持谷胱甘肽的产生和解毒。

And I should say, by taking a second Function test, that approach worked.

我应该说，通过进行第二次功能测试，这种方法奏效了。

Comprehensive blood testing is vitally important.

全面的血液检测至关重要。

There are so many things related to your mental and physical health that can only be detected in a blood test.

有很多与您的心理和身体健康相关的事情只能通过血液检查来检测。

The problem is blood testing has always been very expensive and complicated.

问题是血液检测一直非常昂贵且复杂。

In contrast, I've been super impressed by Function's simplicity and at the level of cost.

相比之下，Function 的简单性和成本水平给我留下了深刻的印象。

It is very affordable.

这是非常实惠的。

As a consequence, I decided to join their scientific advisory board, and I'm thrilled that they're sponsoring the podcast.

因此，我决定加入他们的科学顾问委员会，我很高兴他们赞助了这个播客。

If you'd like to try Function, you can go to functionhealth.com/huberman.

如果您想尝试 Function，可以访问 functionhealth.com/huberman。

Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman podcast listeners.

Function 目前有超过 250,000 人的等待名单，但他们正在为 Huberman 播客听众提供早期访问服务。

Again, that's functionhealth.com/huberman to get early access to Function.

同样，可以通过 functionhealth.com/huberman 提前访问 Function。

Now I'd like to shift our attention to the other end of the spectrum, meaning the light spectrum, to talk about red light and infrared light, which is long wavelength light.

现在我想把我们的注意力转移到光谱的另一端，即光谱，谈谈红光和红外光，这是长波长的光。

So you're probably asking, or at least you should be asking, how is it that shining red light on our skin can impact things like acne and wound healing, et cetera?

所以你可能会问，或者至少你应该问，在我们的皮肤上照射红光如何影响痤疮和伤口愈合等？

To understand that, we have to think back to the beginning of the episode where I described how long wavelength light, such as red light and near-infrared light, which is even longer than red light, can pass through certain surfaces, including our skin.

为了理解这一点，我们必须回想一下这一集的开头，我描述了波长有多长的光，例如红光和比红光更长的近红外光，可以穿过某些表面，包括我们的皮肤。

So our skin has an epidermis, which is on the outside, and the dermis, which is in the deeper layers.

所以我们的皮肤有表皮（位于外面）和真皮（位于深层）。

Red light and infrared light can pass down into the deeper layers of our skin where it can change the metabolic function of particular cells.

红光和红外光可以传递到我们皮肤的更深层，在那里它可以改变特定细胞的代谢功能。

So let's just take acne as an example.

我们就以痤疮为例。

Within the dermis, the deep layers of our skin, we have what are called sebaceous glands that actually make the oil that is present in our skin.

在真皮（皮肤的深层）内，我们有所谓的皮脂腺，它们实际上会产生皮肤中的油脂。

Those sebaceous glands are often nearby hair follicles, so if you've ever had an infected hair follicle That's not a coincidence that hair follicles tend to get infected.

这些皮脂腺通常位于毛囊附近，因此，如果您的毛囊曾经受到感染，那么毛囊容易受到感染并不是巧合。

Part of it is because there's actually a portal down and around the hair follicle, but the sebaceous gland is where the oil is created that is going to give rise to, for instance, acne lesions.

部分原因是毛囊下方和周围实际上有一个入口，但皮脂腺是产生油脂的地方，会引起痤疮等病变。

Also in the dermis, in the deep layers of the skin, are the melanocytes.

在真皮中，在皮肤的深层，也有黑素细胞。

They're not just in the epidermis, they're also in the deeper layers of the skin.

它们不仅存在于表皮，还存在于皮肤的深层。

And you have the stem cells that give rise to additional skin cells.

而且干细胞可以产生额外的皮肤细胞。

If the top layers of the epidermis are damaged, those stem cells can become activated, and you also have the stem cells that give rise to hair follicles.

如果表皮的顶层受损，这些干细胞就会被激活，并且您还会拥有产生毛囊的干细胞。

What happens is the top layers of the skin are basically burned off by a very low level of burn and/or the cells in the deeper layer start to churn out new cells which go and rescue the lesion, essentially clear out the lesion and replace that lesion with healthy skin cells.

发生的情况是，皮肤的表层基本上被非常低程度的烧伤所烧毁，和/或较深层的细胞开始产生新的细胞，这些细胞可以拯救病变，从根本上清除病变并用健康的皮肤细胞取代该病变。

This does work in the context of wound healing, getting scars to disappear.

这对于伤口愈合、让疤痕消失确实有效。

It also works to remove certain patches of pigmentation.

它还可以去除某些色素沉着斑块。

Long wavelength light can actually get deep into the skin, I mentioned that before, but can also get into individual cells and can access the so-called organelles.

长波长光实际上可以深入皮肤，我之前提到过，但也可以进入单个细胞并可以进入所谓的细胞器。

In particular, they can access the mitochondria, which are responsible for producing ATP.

特别是，它们可以进入负责产生 ATP 的线粒体。

As cells age, and in particular in very metabolically active cells, they accumulate what are called ROSs, reactive oxygen species.

随着细胞老化，特别是代谢非常活跃的细胞，它们会积累所谓的 ROS（活性氧）。

And as reactive oxygen species go up, ATP energy production in those cells tends to go down.

随着活性氧的增加，这些细胞中 ATP 能量的产生往往会下降。

It's a general statement, but it's a general statement that in most cases is true.

这是一个一般性的陈述，但它是一个在大多数情况下都是正确的一般性陈述。

So the way to think about this is that red light passes into the deeper layers of the skin, activates mitochondria, which increases ATP, and directly or indirectly reduces these reactive oxygen species.

因此，思考这个问题的方法是，红光进入皮肤更深层，激活线粒体，从而增加 ATP，并直接或间接减少这些活性氧。

These reactive oxygen species are not good.

这些活性氧不好。

We don't want them.

我们不想要他们。

They cause cellular damage, cellular death, and for the most part, just inhibit the way that our cells work.

它们会导致细胞损伤、细胞死亡，并且在大多数情况下，只会抑制我们细胞的工作方式。

So if you've heard of red light or near-infrared light therapies designed to heal skin or improve skin quality or remove lesions or get rid of scars or unwanted pigmentation, that is not pseudoscience.

因此，如果您听说过红光或近红外光疗法，旨在治愈皮肤或改善皮肤质量或去除病变或消除疤痕或不需要的色素沉着，那不是伪科学。

That is not woo science.

那不是求科学。

That is grounded in the very biology of how light interacts with mitochondria and reactive oxygen species.

这是基于光如何与线粒体和活性氧相互作用的生物学原理。

The key point here is that light is activating particular pathways in cells that can either drive death of cells or can make those cells essentially younger by increasing ATP by way of improving mitochondrial function.

这里的关键点是，光正在激活细胞中的特定通路，这些通路可以驱动细胞死亡，或者可以通过改善线粒体功能来增加 ATP，从而使这些细胞本质上更年轻。

And in recent years, there have been some just beautiful examples that exist not only in the realm of skin biology, but in the realm of neurobiology, whereby red light and near-infrared light can actually be used to enhance the function of the cells that, for instance, allow us to see better, and indeed, cells that allow us to think better.

近年来，不仅在皮肤生物学领域，而且在神经生物学领域，也出现了一些美丽的例子，红光和近红外光实际上可以用来增强细胞的功能，例如，让我们看得更清楚，实际上，细胞可以让我们更好地思考。

And these are the data from Dr. Glenn Jeffery at University College London, who again, is a longstanding member of the neuroscience community working on visual neuroscience, and who over the last decade or so has really emphasized the exploration of red light and near-infrared light for restoration of neuronal function as we age.

这些数据来自伦敦大学学院的 Glenn Jeffery 博士，他也是神经科学界致力于视觉神经科学的长期成员，在过去十年左右的时间里，他一直非常重视探索红光和近红外光，以随着年龄的增长恢复神经元功能。

The Jeffery Lab has published two studies in recent years on humans that looked directly at how red light and near-infrared light can improve visual function.

杰弗里实验室近年来发表了两项针对人类的研究，直接研究红光和近红外光如何改善视觉功能。

The Jeffery Lab approached these studies with that understanding of how mitochondria and reactive oxygen species and ATP work.

Jeffery 实验室在了解线粒体、活性氧和 ATP 工作原理的基础上进行了这些研究。

And what they did is they had people, subjects that were either younger, so in their 20s or 40 years old or older, view red light of about 670 nanometers.

他们所做的就是让年轻的受试者（20 多岁、40 岁或以上）观看约 670 纳米的红光。

670 nanometers would appear red to you and me.

670 纳米对你我来说会显得红色。

They had them do that, excuse me, at a distance that was safe for their eyes, so at about a foot away, and they had them do that anywhere from two to three minutes per day.

对不起，他们让他们这样做，距离对他们的眼睛来说是安全的，大约一英尺远，他们让他们每天在任何地方这样做两到三分钟。

And in one study, they had them do that for a long period of time of about 12 weeks, and in the other study, they had them do that just for a couple of weeks.

在一项研究中，他们让他们这样做了大约 12 周的很长一段时间，而在另一项研究中，他们让他们只这样做了几周。

The major findings were that in individuals 40 years old or older, so in the 40 to 72-year-old bracket, but not in the subjects younger than 40 years old, they saw an improvement in visual function.

主要发现是，在 40 岁或以上的个体中，即在 40 岁至 72 岁的人群中，但在 40 岁以下的受试者中，他们没有看到视觉功能的改善。

That improvement in visual function was an improvement in visual acuity, meaning the ability to resolve fine detail, and using a particular measure of visual function, which is called the Tritan exam, T-R-I-T-A-N, Tritan exam, which specifically addresses the function of the so-called short wavelength cones, the ones that respond to green and blue light.

视觉功能的改善就是视敏度的改善，即分辨精细细节的能力，并使用一种特殊的视觉功能测量方法，称为 Tritan 检查，T-R-I-T-A-N，Tritan 检查，专门针对所谓的短波长视锥细胞的功能，即对绿光和蓝光做出反应的视锥细胞。

They saw a 22% improvement in visual acuity, which in the landscape of visual testing is an extremely exciting result.

他们发现视力提高了 22%，这在视觉测试领域是一个非常令人兴奋的结果。

As we age, we tend to lose rods.

随着年龄的增长，我们往往会失去杆。

We tend to lose other cells within the retina, including the cells that connect the eye to the brain, the so-called ganglion cells.

我们往往会失去视网膜内的其他细胞，包括连接眼睛和大脑的细胞，即所谓的神经节细胞。

However, because rods and cones both are not just among the most metabolically active cells in your entire body, but the most metabolically active cells in your entire body, those cells tend to accumulate a lot of reactive oxygen species as we age.

然而，由于视杆细胞和视锥细胞不仅是整个身体中代谢最活跃的细胞，而且是整个身体中代谢最活跃的细胞，因此随着年龄的增长，这些细胞往往会积累大量活性氧。

Red light of the sort used in these studies was able to reduce the amount of reactive oxygen species in the rods and cones, and to rescue the function of this particular cone type, the short wavelength and medium wavelength cones.

这些研究中使用的红光能够减少视杆细胞和视锥细胞中活性氧的含量，并挽救这种特殊视锥细胞类型（短波长和中波长视锥细胞）的功能。

The important takeaway here is that viewing red light and near-infrared light at a distance at which it is safe for just a couple of minutes each day allowed a reversal of the aging process of these neurons.

这里重要的一点是，每天在安全的距离观看红光和近红外光几分钟，就可以逆转这些神经元的衰老过程。

So here we're seeing a reversal of the aging process in neurons by shining red light on those neurons.

因此，在这里，我们通过向神经元照射红光来看到神经元衰老过程的逆转。

So a little bit more about the studies from the Jeffery Lab.

下面详细介绍一下杰弗里实验室的研究。

One of the things that they observed was a reduction in so-called drusen, D-R-U-S-E-N.

他们观察到的一件事是所谓的玻璃疣（D-R-U-S-E-N）的减少。

Drusen are little fatty deposits, little cholesterol deposits that accumulate in the eye as we age.

玻璃疣是随着年龄的增长而在眼睛中积累的少量脂肪沉积物和少量胆固醇沉积物。

Our neural retina, being so metabolically active, requires a lot of blood flow.

我们的神经视网膜新陈代谢非常活跃，需要大量的血流。

It's heavily vascularized.

它的血管很丰富。

And drusen are a special form of cholesterol that accumulate in the eye.

玻璃疣是一种特殊形式的胆固醇，积聚在眼睛中。

As it turns out, these red light and near-infrared light therapies explored by the Jeffrey Lab were able to actually reduce or reverse some of the accumulation of drusen.

事实证明，杰弗里实验室探索的这些红光和近红外光疗法实际上能够减少或逆转一些玻璃疣的积累。

And so in addition to reducing reactive oxygen species, the idea in mind now is that red light may actually reduce cholesterol deposits and reactive oxygen species in order to improve neuronal function.

因此，除了减少活性氧之外，现在的想法是红光实际上可以减少胆固醇沉积和活性氧，以改善神经元功能。

So what should you and I do with these results, or should we do anything with these results?

那么你和我应该如何处理这些结果，或者我们应该对这些结果做些什么呢？

Well, first of all, I want to emphasize that even though these studies are very exciting, they are fairly recent, and so more data, as always, are needed.

好吧，首先，我想强调的是，尽管这些研究非常令人兴奋，但它们是最近才进行的，因此一如既往地需要更多数据。

There are some additional features of these studies that I think are also important to consider.

我认为这些研究还有一些额外的特征也值得考虑。

First of all, the exposure to red light needed to happen early in the day, at least within the first three hours of waking.

首先，接触红光需要在一天的早些时候进行，至少在醒来后的前三个小时内。

How would one do that?

一个人会怎样做呢？

Well, nowadays, there are a number of different red light panels and different red light sources that certainly fall within the range of red light and near-infrared light that one could use.

那么，现在有很多不同的红光面板和不同的红光源，当然都属于人们可以使用的红光和近红外光范围。

So if you're somebody who wants to explore red light therapy, here's what you need to do.

因此，如果您想要探索红光疗法，这就是您需要做的。

You need to make sure that that red light source, it's not so bright that you're damaging your eye.

您需要确保红色光源不会太亮而损坏您的眼睛。

A good rule of thumb is that something isn't painful to look at.

一个好的经验法则是，某些东西看起来不会令人痛苦。

And in fact, I should just emphasize that any time you look at any light source, sunlight or otherwise, that's painful and makes you want to squint or close your eyes, that means it's too bright to look at without closing your eyes.

事实上，我应该强调的是，任何时候你看任何光源，阳光或其他东西，都会感到痛苦，让你想眯起眼睛或闭上眼睛，这意味着它太亮了，无法在不闭上眼睛的情况下观看。

Okay, that's sort of a duh, but I would loathe to think that anyone would harm themselves with bright light in any way.

好吧，这有点废话，但我不愿意想到有人会以任何方式用强光伤害自己。

I don't just say that to protect us, I say that to protect you, of course, because you are responsible for your health.

我这么说不仅仅是为了保护我们，当然也是为了保护你，因为你要对自己的健康负责。

And again, retinal neurons do not regenerate.

再说一遍，视网膜神经元不会再生。

Once they are gone and dead, they do not come back.

一旦他们离开并死亡，他们就不会再回来。

The wavelength of light is important.

光的波长很重要。

It is red light and near-infrared light that is going to be effective in this scenario.

在这种情况下，红光和近红外光将是有效的。

The authors of this study emphasized that it was red light of 670 nanometers in wavelength and near-infrared light of 790 nanometers in wavelength that were effective, and that those wavelengths could be complementary.

这项研究的作者强调，有效的是波长670纳米的红光和波长790纳米的近红外光，并且这些波长可以互补。

A lot of the commercially available red light panels that you'll find out there combine both red light and near-infrared light.

您会发现许多市售红光面板结合了红光和近红外光。

However, I want to emphasize that most of the panels that are commercially available are going to be too bright to safely look at very close up.

然而，我想强调的是，大多数市售面板都太亮，无法安全地近距离观看。

And in fact, that's why most of those red light panels are designed for illumination of the skin, and oftentimes arrive in their packaging with eye protectors that are actually designed to shield out all the red light.

事实上，这就是为什么大多数红光面板都是为皮肤照明而设计的，并且通常在包装中附带护眼器，这些护眼器实际上是为了屏蔽所有红光而设计的。

So take the potential dangers of excessive illumination of the eyes with any wavelength of light seriously.

因此，请认真对待任何波长的光过度照射眼睛的潜在危险。

But if you're going to explore 670 and 790 nanometer light for sake of enhancing neuronal function, set it at a distance that's comfortable to look at and that doesn't force you to squint or doesn't make you feel uncomfortable physically as if you need to turn away during the period of that two to three-minute illumination each day.

但是，如果您打算探索 670 和 790 纳米的光来增强神经元功能，请将其设置在观看舒适的距离，并且不会强迫您眯眼，也不会让您感到身体不舒服，就好像您在每天两到三分钟的照明期间需要转身离开一样。

So the studies I just described, once again, involve the use of red light early in the day within three hours of waking, and are for the sake of improving neuronal function.

因此，我刚才描述的研究再次涉及在清晨醒来后三个小时内使用红光，并且是为了改善神经元功能。

Red light has also been shown to be beneficial late in the day and even in the middle of the night.

红光也被证明在白天甚至半夜都有好处。

And when I say middle of the night, I'm referring to studies that explore the use of red light for shift workers.

当我说半夜时，我指的是探索轮班工人使用红灯的研究。

I realize that many people are doing shift work, where they have to work certainly past 10:00 PM, or maybe they're taking care of young children in the middle of the night, and they have to be up.

我意识到很多人都在轮班工作，他们肯定要工作到晚上 10:00 以后，或者他们可能要在半夜照顾小孩，所以他们必须起床。

In that case, red light can actually be very beneficial.

在这种情况下，红光实际上非常有益。

And nowadays, there are a lot of sources of red light available, just as red light bulbs.

如今，有很多红光源可用，就像红灯泡一样。

You don't need a panel.

你不需要面板。

So what I'm basically saying is that it can be beneficial to use red lights at night.

所以我基本上想说的是，晚上使用红灯是有益的。

The study I'd like to emphasize in this context is entitled Red Light: A Novel Non-Pharmacological Intervention to Promote Alertness in Shift Workers.

在这方面我想强调的研究题为“红灯：一种促进轮班工人警觉性的新型非药物干预措施”。

The takeaway from this study is very clear.

这项研究的结论非常明确。

If you need to be awake late at night for sake of shift work or studying or taking care of children, et cetera, red light is going to be your best choice because if the red light is sufficiently dim, it's not going to inhibit melatonin production, and it's not going to increase cortisol at night.

如果你因为轮班工作、学习或照顾孩子等原因需要在深夜醒来，红光将是你的最佳选择，因为如果红光足够暗，它不会抑制褪黑激素的产生，也不会在夜间增加皮质醇。

Cortisol should be high early in the day, or at least should be elevated relative to other times of day if you are healthy.

皮质醇在一天的早些时候应该很高，或者如果您健康的话，至少相对于一天中的其他时间应该升高。

A late shifted increase in cortisol, however, 9:00 PM cortisol, 10:00 PM cortisol, is well known to be associated with depression and other aspects of mental health, or I should say mental illness.

然而，众所周知，皮质醇的晚间增加（晚上 9:00 皮质醇、晚上 10:00 皮质醇）与抑郁症和心理健康的其他方面（或者我应该说是精神疾病）有关。

So if you do need to be awake at night or even all night, red light is going to be the preferred light source.

因此，如果您确实需要在晚上甚至整夜保持清醒，红光将是首选光源。

And in terms of how bright to make it, well, as dim as you can while still being able to perform the activities that you need to perform.

至于要使其有多亮，那么，在仍然能够执行您需要执行的活动的同时，尽可能调暗。

That's going to be your best guide.

这将是您最好的指南。

Today I covered what I would say is a lot of information.

今天我涵盖了我想说的大量信息。

My goal was to give you an understanding of how light can be used to change the activities of cells, organelles within those cells, entire organs, and how that can happen locally and systemically.

我的目标是让您了解如何使用光来改变细胞、细胞内的细胞器、整个器官的活动，以及如何在局部和系统上发生这种情况。

So thank you once again for joining me today for this deep dive discussion into phototherapies, meaning the power of light to modulate our biology and health.

再次感谢您今天与我一起深入讨论光疗，即光调节我们的生物学和健康的力量。

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

一如既往，感谢您对科学的兴趣。

"I want to date with rules," Carty says.

“我想按规则约会，”卡蒂说。

"Rules?" Rocko asks.

“规则？”洛可问道。

This is the love story of real Hinge couple, Carty and Rocko, written and read by me, Nicola Dinan.

这是真实的 Hinge 夫妇 Carty 和 Rocko 的爱情故事，由我 Nicola Dinan 撰写和阅读。

Listen to the free audiobook now.

立即收听免费有声读物。