How to Prevent & Treat Colds & Flu

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

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today, we are discussing colds and flus.

今天，我们讨论的是感冒和流感。

We will talk about what a cold really is and what a flu really is in terms of how they impact your brain and body, and of course, we will discuss how to avoid getting colds and flus.

我们将讨论什么是感冒和流感，以及它们如何影响您的大脑和身体，当然，我们将讨论如何避免感冒和流感。

There are indeed some excellent science-supported techniques to avoid getting colds and flus.

确实有一些优秀的、有科学依据的技术可以避免感冒和流感。

But, of course, it is impossible to completely avoid ever getting a cold or flu in your lifetime.

但是，当然，一生中不可能完全避免感冒或流感。

So we also discuss how to more quickly get over a cold or flu should you happen to catch one.

因此，我们还讨论了如果您碰巧患上感冒或流感，如何更快地康复。

So during today's discussion, I'll talk about the immune system, I'll give you some mechanistic understanding of how your immune system works, and I promise to make that discussion accessible to everybody, regardless of whether or not you have a background in biology.

因此，在今天的讨论中，我将讨论免疫系统，我将让您对免疫系统如何工作有一些机制上的了解，并且我承诺让每个人都可以进行这种讨论，无论您是否有生物学背景。

And with that understanding of how your immune system works, you will be in a much better position to understand which tools, that is, which protocols to implement should you be exposed to a cold or flu, or if you are trying to get over a cold or flu more quickly than you would otherwise.

通过了解您的免疫系统如何工作，您将能够更好地了解应该使用哪些工具，即在您接触感冒或流感时，或者如果您想比其他情况更快地治愈感冒或流感时，应实施哪些方案。

You'll learn about some potent behavioral tools for bolstering your immune system, and we will also discuss various compounds that you might consider taking to enhance the function of your immune system to ward off or treat colds and flus.

您将了解一些增强免疫系统的有效行为工具，我们还将讨论您可能考虑服用的各种化合物，以增强免疫系统的功能，以预防或治疗感冒和流感。

I will also be dispelling a number of common myths about treatments for the common cold and for the flu.

我还将消除一些关于普通感冒和流感治疗的常见误解。

There are oh, so many ideas out there about what one could take or do in order to avoid getting the cold or flu, or more quickly get relief from a cold or flu.

噢，关于人们可以采取或做什么以避免感冒或流感，或者更快地缓解感冒或流感，有很多想法。

However, many of those are pure myth.

然而，其中许多纯粹是神话。

There's just no science to support them, and indeed, there's some science that counters those ideas.

没有科学支持它们，事实上，有一些科学可以反驳这些想法。

But the good news is there are indeed science-supported behavioral protocols and compounds that one could consider in order to avoid and treat colds and flus.

但好消息是，确实有科学支持的行为方案和化合物可供人们考虑，以避免和治疗感冒和流感。

Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.

在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.

然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。

In keeping with that theme, I'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Okay.

好的。

Let's talk about the common cold.

我们来谈谈普通感冒。

First off, no, unfortunately, today I cannot tell you the cure for the common cold because indeed there isn't one.

首先，不，不幸的是，今天我不能告诉你治疗普通感冒的方法，因为确实没有治疗方法。

One interesting question, however, is why don't we have a cure for the common cold?

然而，一个有趣的问题是，为什么我们没有治愈普通感冒的方法？

And the reason is that the cold virus, as it's referred to, is actually a bunch of different viruses.

原因是，所谓的感冒病毒实际上是一堆不同的病毒。

Some colds are caused by one, what's called serotype of the virus.

有些感冒是由一种病毒引起的，即所谓的病毒血清型。

Other colds are caused by a different serotype of the virus.

其他感冒是由不同血清型的病毒引起的。

There are over 160 different types of what people call the cold virus.

人们所说的感冒病毒有 160 多种不同类型。

Now, cold viruses fall under an umbrella of a general category of viruses called rhinoviruses.

现在，感冒病毒属于鼻病毒这一大类病毒的范畴。

You can remember that easily because rhino sounds like rhino's horn or the rhinoceros horn, which is, of course, in the center of the rhino's face, which is where your nose is, and the cold almost always causes some degree of nasal symptoms in humans.

你很容易记住这一点，因为犀牛听起来像犀牛角或犀牛角，当然，犀牛角位于犀牛脸部的中心，也就是你的鼻子所在的地方，而寒冷几乎总是会导致人类某种程度的鼻部症状。

It's either runny nose or sneezing or stuffed-up nose or sometimes, unfortunately, all three.

要么是流鼻涕，要么是打喷嚏，要么是鼻塞，不幸的是，有时，这三种情况都有。

Now, the reason we don't have a cure for the common cold is that all of those different serotypes of the cold virus mean that the virus itself has a different shape on its outside.

现在，我们无法治愈普通感冒的原因是，感冒病毒的所有这些不同血清型意味着病毒本身的外部形状不同。

And as a consequence, even if you've been exposed to a cold and you've developed antibodies against that cold virus, the next cold that comes along very likely has a different shape, and therefore, your body's antibodies to the cold virus it combated successfully before can't latch onto and defeat that next different serotype of the cold virus.

因此，即使你已经患过感冒并且已经产生了针对该感冒病毒的抗体，下一次出现的感冒很可能会具有不同的形状，因此，你的身体对之前成功抵抗的感冒病毒的抗体无法锁定并击败下一个不同血清型的感冒病毒。

Now, a little bit later, I'll talk about the immune system and how those different antibodies are generated.

现在，稍后，我将讨论免疫系统以及这些不同抗体是如何产生的。

But for the time being, understanding that there are a lot of different types of cold viruses explains, first of all, why we don't have a cure for the common cold, but also why you can get multiple colds within a given year or even within a given season, because even if you develop antibodies against one serotype of the cold virus, a different serotype can come along, and you can get sick again with that new serotype of the cold virus.

但就目前而言，了解感冒病毒有很多不同类型，首先解释了为什么我们没有治愈普通感冒的方法，而且也解释了为什么你会在一年内甚至在一个特定季节内患上多次感冒，因为即使你产生了针对感冒病毒的一种血清型的抗体，另一种血清型也可能出现，你可能会因为新的感冒病毒血清型而再次生病。

So how do you catch a cold?

那么感冒了怎么办呢？

Now, one of the problems with the cold virus being called the cold virus, and the fact that indeed there are more cold viruses present and transmitted between humans in the cold winter months of the year, is that people generally assume that it is the cold temperatures outside that actually give you a cold virus, and that is simply not true.

现在，感冒病毒被称为感冒病毒的问题之一，事实上，在一年中寒冷的冬季，确实有更多的感冒病毒存在并在人与人之间传播，人们普遍认为是外面的寒冷温度实际上给你带来了感冒病毒，但这根本不是事实。

However, what you heard as a kid, if your mom, most likely, but maybe your dad said, "Hey, don't go outside without a sweater or jacket on, you're going to catch a cold," or, "You're going to catch cold," has propagated this myth that the cold temperatures themselves are the cause of catching a cold virus, and that's simply not true.

然而，你小时候听到的，如果你的妈妈，很可能，但也许你的爸爸说，“嘿，不要不穿毛衣或夹克就出去，你会感冒的”，或者“你会感冒的”，这已经传播了这样一个神话，即寒冷的气温本身就是感染感冒病毒的原因，而这根本不是事实。

The virus that we call the cold virus is spread by breathing or by sneezing, or by people sneezing or coughing or breathing onto their hands, and then touching surfaces, and then other people touching those surfaces, and then touching most likely their eyes in order to self-infect.

我们称之为感冒病毒的病毒通过呼吸或打喷嚏传播，或者通过人们打喷嚏、咳嗽或呼吸到手上，然后触摸表面，然后其他人触摸这些表面，然后很可能触摸他们的眼睛以进行自我感染。

Now, we're going to get into the details of how far the virus can spread with a sneeze, how long it can survive on the hands, et cetera.

现在，我们将详细介绍病毒通过打喷嚏可以传播多远、病毒在手上可以存活多长时间等等。

But for the time being, know this.

但暂时知道这一点。

The cold virus is a pretty stable virus in that it can survive on surfaces, non-human or human surfaces, meaning skin or on a table or on a glass or on a door handle for up to 24 hours.

感冒病毒是一种相当稳定的病毒，它可以在非人类或人类表面（即皮肤、桌子、玻璃或门把手）上存活长达 24 小时。

So for all you hypochondriacs out there, I probably just gave you a little spike in cortisol, and for you non-hypochondriacs, I hope what I just said cues you to the fact that just avoiding people who are sneezing and coughing is not sufficient to avoid getting colds and flus.

因此，对于所有疑病症患者来说，我可能只是给你们增加了一点皮质醇，而对于非疑病症患者来说，我希望我刚才所说的能够提醒您这样一个事实：仅仅避开打喷嚏和咳嗽的人并不足以避免感冒和流感。

However, the fact that a cold virus is alive and well on a given surface, let's say on a door handle, does not mean that if you touch that door handle, that you will necessarily be infected with that cold virus, and that's because your skin actually provides an excellent barrier against most viruses and bacteria.

然而，事实上，感冒病毒在特定表面（比如门把手）上存活且良好，并不意味着如果您触摸该门把手，您一定会感染该感冒病毒，这是因为您的皮肤实际上提供了针对大多数病毒和细菌的极好屏障。

Your skin also includes a lot of antiviral substances on it.

您的皮肤上还含有大量抗病毒物质。

Even if you haven't put any of that alcohol stuff or the hand sanitizer stuff on, your skin is a very important barrier component of your immune system.

即使您没有涂任何酒精或洗手液，您的皮肤也是免疫系统非常重要的屏障组成部分。

We're going to talk about that a little bit later.

我们稍后会讨论这个问题。

But if somebody has a cold and they happen to perhaps wipe their nose or sneeze into a tissue, hopefully into a tissue, and then discard that tissue The cold virus particles are extremely small.

但如果有人感冒了，他们可能会用纸巾擦鼻子或打喷嚏，最好是用纸巾，然后扔掉那张纸巾。感冒病毒颗粒非常小。

How small?

有多小？

Well, most of us are familiar with thinking about centimeters or inches.

嗯，我们大多数人都熟悉厘米或英寸的概念。

If you think about a millimeter being 1/100 of a centimeter, well, you can take a millimeter, and you can divide that up into a bunch of little slices also, such that you get the micron.

如果你认为一毫米是一厘米的 1/100，那么，你可以取一毫米，你也可以将它分成一堆小片，这样你就得到了微米。

The micron is 1/1000 of a centimeter.

微米是厘米的 1/1000。

And if you want to get a sense of how thick or thin that is, the side of a credit card, the little thin side of a credit card, is about 200 microns thick.

如果您想了解信用卡的厚度或薄度，信用卡的一面（即信用卡的薄面）大约有 200 微米厚。

So if you set your credit card flat on a table, and then you look at it from the side, that tiny, tiny, thin little edge, that's about 200 microns.

因此，如果您将信用卡平放在桌子上，然后从侧面观察，那个非常非常薄的小边缘大约为 200 微米。

The cold virus is made up of particles that are probably in the range of about five microns or so.

感冒病毒由大约五微米左右的颗粒组成。

So it's extremely small.

所以它非常小。

The cold virus, therefore, with a good sneeze or even a light sneeze, can spread really far.

因此，感冒病毒只要打一个喷嚏，甚至是一个轻微的喷嚏，就可以传播很远。

Now, the good news is those particles are relatively heavy.

现在，好消息是这些颗粒相对较重。

They don't tend to mist about in the air for very long.

它们不会在空气中长时间雾化。

They tend to fall down onto the ground or onto surfaces.

它们往往会掉落到地面或表面上。

But as I mentioned before, they can survive for a very long time on those surfaces.

但正如我之前提到的，它们可以在这些表面上存活很长时间。

So should you touch your hand to a door handle or table or shake the hand of somebody that has cold virus on their hands, either because they themselves have a cold or they contacted somebody else that had cold virus and it somehow landed on their hands just because the other person sneezed, all these scenarios are very realistic, that cold virus will not infect you unless it can get inside of your body.

因此，如果你用手触摸门把手或桌子，或者与手上有感冒病毒的人握手，无论是因为他们自己感冒了，还是因为他们接触了其他患有感冒病毒的人，而仅仅因为对方打了喷嚏，感冒病毒就以某种方式落在了他们的手上，所有这些情况都是非常现实的，感冒病毒不会感染你，除非它能进入你的身体。

And one of the primary entry points of it getting inside your body is via the eyes, by wiping that cold virus on your eyes.

它进入你体内的主要入口之一是通过眼睛，通过擦拭你眼睛上的感冒病毒。

Now you may think, "Okay, I'm just not going to touch my eyes." But a little bit later, we're going to talk about a study that shows that almost always, indeed, almost always, when you meet somebody new, you touch your eyes, and the frequency of people touching their face, that is the region of the face around the eyes, and their eyes throughout the day is extremely high.

现在你可能会想：“好吧，我只是不会碰我的眼睛。”但稍后，我们将讨论一项研究，该研究表明，几乎总是，确实，几乎总是，当你遇到新朋友时，你会触摸你的眼睛，人们触摸他们的脸的频率，即眼睛周围的面部区域，他们的眼睛在一天中都非常高。

So this is one of the primary routes by which the cold virus is transmitted from one person to the next.

因此，这是感冒病毒从一个人传播到另一个人的主要途径之一。

But of course, there's also the route that we're all familiar with, which is the person that is sneezing or coughing or blowing their nose into tissues and then throwing them in the trash and not washing their hands after each and every time they do that.

当然，还有一种我们都熟悉的途径，那就是有人打喷嚏、咳嗽或用纸巾擤鼻涕，然后把它们扔进垃圾桶，而且每次这样做后都不洗手。

So an important aspect of today's discussion that we will get into once I also present to you what a flu is and how it differs from the cold, is that we're going to need to talk about what stage of infection people are actually contagious with the cold or flu.

因此，当我向大家介绍流感是什么以及它与感冒有何不同时，我们将进入今天讨论的一个重要方面，那就是我们需要讨论人们在感染的哪个阶段实际上会感染感冒或流感。

And there's actually a lot of mythology about this.

关于这一点实际上有很多神话。

In fact, there's a lot of just lying about this.

事实上，这方面有很多谎言。

People will be coughing or sneezing, and they'll say, "Oh, yeah, I'm not contagious any longer." Or people make up these things like, "Oh, if you had the flu for two days, then you're no longer contagious," or that you can't be contagious until you have symptoms.

人们会咳嗽或打喷嚏，然后他们会说：“哦，是的，我不再具有传染性了。”或者人们会编造这样的话，“哦，如果你患了流感两天，那么你就不再具有传染性了”，或者说在出现症状之前你不会具有传染性。

So we're going to go through all the aspects of contagion and how coughing or sneezing or how long you've had a cold or flu actually relates to whether or not you're contagious in a little bit.

因此，我们将详细介绍传染性的各个方面，以及咳嗽或打喷嚏或感冒或流感的持续时间与您是否具有传染性实际上有什么关系。

But for the time being, know that the cold virus is very, very small.

但暂时要知道，感冒病毒非常非常小。

It can be transmitted through the air, it can be transmitted via contact, from skin-to-skin contact, and it can survive on surfaces for up to 24 hours.

它可以通过空气传播，也可以通过接触、皮肤接触传播，并且可以在表面存活长达 24 小时。

And when you touch those surfaces or a person with the cold virus, most often, the way it's going to get into your body and infect you such that you get a cold is by touching your eye region.

当您触摸这些表面或感染感冒病毒的人时，最常见的是，病毒进入您的身体并感染您从而导致感冒的方式是触摸您的眼睛区域。

Although touching other regions of your body can also pass the cold virus into you, for instance, the mouth and lips, but that's actually far less common.

虽然触摸身体的其他部位也可能将感冒病毒传染给你，例如口腔和嘴唇，但这种情况实际上并不常见。

So we'll get into that in just a little bit.

我们稍后会讨论这个问题。

Now, different serotypes, that is different types of cold virus, tend to create a different array of overall symptoms, such that one cold might be a really, quote-unquote, "bad cold," others are more mild.

现在，不同的血清型，即不同类型的感冒病毒，往往会产生一系列不同的总体症状，例如，一种感冒可能是真正的“重感冒”，其他感冒则更为温和。

Some tend to induce more runny nose, others more stuffy head, and a little bit of fever, or in some cases, a lot of fever.

有些会引起更多的流鼻涕，另一些则更容易引起头闷，并伴有一点发烧，或者在某些情况下，会出现严重发烧。

One thing that's important to understand is that if people are going to be infected by the cold virus, they tend to develop symptoms one to two days after they were exposed to the virus.

需要了解的一件事很重要，如果人们要感染感冒病毒，他们往往会在接触病毒后一到两天出现症状。

Now, the good news is, if you are exposed to the cold virus, that doesn't necessarily mean that you are going to catch that cold virus.

现在，好消息是，如果您接触了感冒病毒，并不一定意味着您会感染感冒病毒。

That is, if your immune system can fight off that cold, even if you've never been exposed to that serotype before, then you won't actually have that cold, and you won't transmit it.

也就是说，如果您的免疫系统能够抵抗这种感冒，即使您以前从未接触过该血清型，那么您实际上不会患这种感冒，也不会传播它。

So put differently, it is possible to avoid getting a cold virus, even if you've never been exposed to that serotype of cold virus and you happen to come into contact with somebody who has that serotype of cold virus.

换句话说，即使您从未接触过该血清型感冒病毒并且碰巧接触过具有该血清型感冒病毒的人，也可以避免感染感冒病毒。

Or you touch a surface of some object, door handle, et cetera, that has a particular serotype of the cold virus on it, and God forbid, you then wipe your eyes.

或者你触摸了一些物体的表面，比如​​门把手等等，上面有一种特定的感冒病毒血清型，但上帝保佑，然后你擦了擦眼睛。

That doesn't necessarily mean that you're going to get sick.

这并不一定意味着您会生病。

And a good portion of today's episode is going to focus on tools that are supported by science that allow you to bolster your immune system and greatly increase the probability that even if you're exposed to a novel serotype of the cold virus, that is one that's new to you, that your body's never seen before, that you won't get sick.

今天这一集的很大一部分内容将集中在科学支持的工具上，这些工具可以让你增强你的免疫系统，并大大增加即使你接触到一种新的感冒病毒血清型的可能性，这种病毒对你来说是新的，你的身体以前从未见过，你不会生病的可能性。

Another thing to understand about the cold virus is that you're generally most contagious to other people when you feel at your worst.

关于感冒病毒需要了解的另一件事是，当您感觉最糟糕时，您通常最容易传染给其他人。

That is, when you're coughing and sneezing, and you got the stuffy head, watery eyes, and so on.

也就是说，当你咳嗽和打喷嚏时，你会出现头闷、眼睛流泪等症状。

But you can also be contagious to other people when you are starting to feel better.

但当您开始感觉好些时，您也可能会传染给其他人。

That said, most of the data point to the fact that about five to six days after you hit your peak of worst symptoms, or I guess we should say your nadir, the dip of worst symptoms, because it's such an awful state to be in, you are probably exiting the phase in which you're contagious.

也就是说，大多数数据都表明，在您达到最严重症状的高峰后大约五到六天，或者我想我们应该说您的最低点，即最严重症状的低谷，因为这是一个非常糟糕的状态，您可能正在退出具有传染性的阶段。

Now, I want to be very clear, that does not mean that if you've had a cold for five or six days that you are no longer contagious.

现在，我想非常明确的是，这并不意味着如果您感冒了五六天，就不再具有传染性。

If you continue to experience sneezing and coughing, watery eyes, in the evening you're feeling much worse, first thing in the morning you're feeling especially groggy, et cetera, well, then you are still contagious.

如果你继续打喷嚏、咳嗽、流泪，到了晚上你会感觉更糟，早上起来第一件事就是感觉特别昏昏沉沉，等等，那么你仍然具有传染性。

Another way to frame this is, you know those people that continue to show up at the gym and show up at work, and they tell you, "Yeah, I got this cold, but I've had it for a few days.

另一种解释方式是，你知道那些继续出现在健身房和工作场所的人，他们告诉你，“是的，我感冒了，但我已经感冒了几天了。

I'm no longer contagious," and they're wiping their eyes, and they're blowing their nose.

我不再具有传染性了。”他们一边擦眼睛，一边擤鼻子。

Frankly, they don't know what they're talking about.

坦白说，他们不知道自己在说什么。

They are basically a walking, talking, breathing, sneezing, coughing cold virus vector.

它们基本上是行走、说话、呼吸、打喷嚏、咳嗽的感冒病毒载体。

A vector is a route for passage of a virus.

载体是病毒传播的途径。

So Please, if you are sneezing, if you are coughing, if you are still experiencing the symptoms of a cold, stay home.

因此，如果您打喷嚏、咳嗽、或者仍然出现感冒症状，请呆在家里。

Stay away from other people as much as possible.

尽可能远离其他人。

And I realize that some people simply cannot avoid going to work or cannot avoid interacting with other family members or other people if they have the cold virus.

我意识到，有些人如果感染了感冒病毒，就无法避免去上班，或者无法避免与其他家庭成员或其他人互动。

But this mythology that if we've had a cold for a few days and we're starting to feel better, but we're still exhibiting symptoms that we're not contagious, that is pure myth.

但是，如果我们感冒了几天并且开始感觉好一些，但我们仍然表现出不具有传染性的症状，那么这种神话纯粹是神话。

It's simply not grounded in fact.

这根本就没有事实依据。

Now, there's nothing that can be done about that first day or two after which we're exposed to a cold virus where we are not experiencing symptoms, and it's quite possible to pass the cold virus on to other people.

现在，在我们接触感冒病毒但没有出现症状的头一两天，我们无能为力，而且很有可能将感冒病毒传染给其他人。

But I think that every workplace, every home environment, every gym, every society would benefit greatly if people who were sick with the cold did not expose other people to that cold virus as much as possible.

但我认为，如果患感冒的人尽可能不让其他人接触这种感冒病毒，那么每个工作场所、每个家庭环境、每个健身房、每个社会都会受益匪浅。

And indeed, this is a serious issue.

事实上，这是一个严重的问题。

It's not just about a few sniffles and watery eyes.

这不仅仅是一些抽鼻子和流泪的问题。

There's an enormous financial and mental health cost, and physical health cost to people getting the cold.

感冒会给人们带来巨大的经济和心理健康成本，以及身体健康成本。

And it's not just about people who are immune-compromised or elderly people.

这不仅仅涉及免疫功能低下的人或老年人。

What we're generally referring to as the cold today can be mild, it can be moderate, it can also be very severe, and it can exacerbate other health issues that people have.

我们今天通常所说的感冒可以是轻微的，可以是中度的，也可以是非常严重的，并且可以加剧人们的其他健康问题。

And we'll talk about that a little bit later and how to offset some of those health issues.

我们稍后会讨论这个问题以及如何抵消其中一些健康问题。

Okay, so now let's talk about the flu virus.

好的，现在我们来谈谈流感病毒。

The flu virus is, as I mentioned, a virus, and just like with a cold, there are different serotypes of the flu virus.

正如我所提到的，流感病毒是一种病毒，就像感冒一样，流感病毒也有不同的血清型。

There are also different general categories of flu virus.

流感病毒也有不同的一般类别。

So you've got your A-type flu viruses, your B-type flu viruses, and your C-type flu viruses.

因此，您有 A 型流感病毒、B 型流感病毒和 C 型流感病毒。

And by the way, I'm saying flu viruses, but of course I'm referring to influenza.

顺便说一下，我说的是流感病毒，当然我指的是流感。

But it's just kind of commonplace nowadays to refer to influenza as the flu.

但如今，将流行性感冒称为流感已经司空见惯了。

Similar to cold viruses, the different types of flu viruses exist based on the different types of proteins that they express on their surface.

与感冒病毒类似，不同类型的流感病毒根据其表面表达的不同类型的蛋白质而存在。

In fact, in the news over the last few years, there have been a number of different flu virus strains that have been described according to their surface protein characteristics, things like the H1N1 virus.

事实上，在过去几年的新闻中，已经根据其表面蛋白特征描述了许多不同的流感病毒株，例如H1N1病毒。

What is H1N1?

什么是H1N1？

H1N1 describes the different types of proteins that are expressed on the surface of that particular flu virus.

H1N1 描述了特定流感病毒表面表达的不同类型的蛋白质。

Now, the most common type of flu viruses are in that A category of flus.

现在，最常见的流感病毒属于 A 类流感。

This is the type of flu that caused the Spanish flu.

这是引起西班牙流感的流感类型。

Now, the Spanish flu, which by the way, did not originate in Spain, people think it probably originated in New York or perhaps elsewhere, but certainly not in Spain, killed anywhere from 17 to 50 million people, depending on which literature you read.

现在，顺便说一句，西班牙流感并非起源于西班牙，人们认为它可能起源于纽约或其他地方，但肯定不是在西班牙，它导致 17 至 5000 万人死亡，具体取决于您阅读的文献。

That's an enormous number of people, and it occurred in four different waves of infection that occurred between the years 1918 and 1920.

这是一个巨大的数字，而且它发生在 1918 年至 1920 年间发生的四次不同的感染浪潮中。

The Spanish flu was a type A H1N1 virus, and actually it's worth noting that this winter season, there have been some cases of H1N1 already reported in the United States and elsewhere.

西班牙流感是一种甲型H1N1病毒，实际上值得注意的是，今年冬季，美国和其他地方已经报告了一些H1N1病例。

Now, of course, the goal is always to contain the propagation of those flu viruses, and that is done through a number of different approaches.

当然，现在的目标始终是遏制这些流感病毒的传播，这是通过许多不同的方法来实现的。

The best and most reliable approach, of course, is to not come into contact with somebody that is carrying the H1N1 or any other type of flu virus.

当然，最好、最可靠的方法是不要接触携带 H1N1 或任何其他类型流感病毒的人。

However, based on the way that the flu virus infects the body, the way that the symptoms emerge, and the ways that viruses propagate, that can't always be avoided.

然而，根据流感病毒感染身体的方式、症状出现的方式以及病毒传播的方式，这并不总是可以避免的。

One thing to know, and I consider this a fortunate aspect of flu virus biology, is that the flu virus, unlike the cold virus, can only exist on surfaces for about two hours.

需要知道的一件事是，流感病毒与感冒病毒不同，只能在表面存在大约两个小时，我认为这是流感病毒生物学的一个幸运的方面。

After about two hours, it tends to die off.

大约两个小时后，它就会消失。

So the flu virus is most typically passed by human-human contact or coming into contact, that is, walking into a cloud of somebody's sneeze that contains flu virus or somebody's cough that contains flu virus.

因此，流感病毒通常是通过人与人之间的接触或接触传播的，也就是说，走进含有流感病毒的喷嚏或含有流感病毒的咳嗽中。

And yes, it is possible that shaking someone's hand could actually introduce flu virus to your hand, and then if you wipe your eyes, or I'll talk about a few other portals of entry for the flu virus and cold virus in a few minutes, can get into your body and infect you.

是的，握手实际上可能会将流感病毒引入您的手，然后如果您擦眼睛，或者我将在几分钟内讨论流感病毒和感冒病毒的其他一些入口，可能会进入您的身体并感染您。

And yes, you can pick up the flu virus from surfaces.

是的，您可以从表面感染流感病毒。

However, that is far less common than the flu virus passing from human-human contact.

然而，这种情况远不如通过人与人接触传播的流感病毒常见。

Now, there aren't as many different types of flu virus as there are types of cold virus, and that's why there have been attempts at making flu vaccines or so-called flu shots.

现在，流感病毒的种类并不像感冒病毒的种类那么多，这就是为什么有人尝试制造流感疫苗或所谓的流感疫苗。

I think most people are familiar with the signs and advertisements online and in the workplace and schools saying, "Get your flu shot this season." The reason that flu shots can exist at all is because there are a limited enough types of flu virus present in a given year that specific vaccines, that is, flu shots, can be generated against that particular strain of the flu virus.

我想大多数人都熟悉网上、工作场所和学校的标志和广告，上面写着“这个季节注射流感疫苗”。流感疫苗之所以能够存在，是因为在某一年中存在的流感病毒类型足够有限，因此可以针对该特定流感病毒株生产特定的疫苗，即流感疫苗。

So how effective is the flu shot?

那么流感疫苗的效果如何？

And I want to be very specific here.

我想在这里说得非常具体。

When we say the flu shot, singular, it sort of implies that there's one flu shot that can combat all the different types of flu.

当我们说单数流感疫苗时，它有点暗示有一种流感疫苗可以对抗所有不同类型的流感。

And as you just learned, that is not the case.

正如您刚刚了解到的那样，情况并非如此。

So we probably should be saying the flu shots, but just for sake of simplicity, when I say the flu shot, I mean the flu shot that's given in a given flu season that is directed at specific strains of the flu because researchers have determined that that particular strain of flu, or strains of flu, are the ones that are most abundant for that particular flu season.

因此，我们可能应该说流感疫苗，但为了简单起见，当我说流感疫苗时，我指的是在特定流感季节注射的流感疫苗，该疫苗针对特定的流感病毒株，因为研究人员已经确定，特定的流感病毒株或多种流感病毒株是该特定流感季节最丰富的流感疫苗。

Studies have shown that getting the flu shot reduces one's risk of contracting the particular flu that is most abundant that season by about 40 to 60%.

研究表明，接种流感疫苗可将感染该季节最流行的特定流感的风险降低约 40% 至 60%。

But of course, the flu shot is completely ineffective at combating any other forms of the flu virus and of course, colds or other types of upper respiratory infections.

但当然，流感疫苗对于对抗任何其他形式的流感病毒，当然还有感冒或其他类型的上呼吸道感染完全无效。

Studies have also shown that taking the flu shot can reduce the severity of one's symptoms if they in fact get the flu anyway.

研究还表明，如果一个人确实感染了流感，那么注射流感疫苗可以减轻症状的严重程度。

Now, personally, I don't typically get the flu shot, and the reason for that is that I don't tend to go into environments where I am particularly susceptible to getting the flu.

现在，就我个人而言，我通常不会接种流感疫苗，原因是我不倾向于进入特别容易感染流感的环境。

I don't work in a hospital or a clinic.

我不在医院或诊所工作。

I don't tend to interact with large numbers of people on a daily basis.

我不倾向于每天与大量的人互动。

So for me, I've opted not to get the flu shot.

所以对我来说，我选择不注射流感疫苗。

Now, that doesn't mean that I've never contracted the flu.

现在，这并不意味着我从未感染过流感。

As I mentioned earlier, I tend to get sick with a cold or flu about once every 18 to 24 months, and the severity of that cold or flu has ranged from, at one point, a very high fever in one case, but typically a moderate fever and the usual symptoms of malaise that we've been discussing, and I've managed to get over those without having taken the flu shot pretty easily.

正如我之前提到的，我倾向于大约每 18 到 24 个月患一次感冒或流感，感冒或流感的严重程度从一度非常高烧到典型的中度发烧和我们一直在讨论的常见不适症状，我在没有注射流感疫苗的情况下很容易克服了这些症状。

Now, of course, we also don't know that those were actually flus.

当然，现在我们也不知道那些实际上是流感。

Despite the distinct differences between the symptoms of cold and flu, most people don't really know whether or not they have a cold or flu.

尽管感冒和流感的症状存在明显差异，但大多数人并不真正知道自己是否患有感冒或流感。

So this is another thing to think about when considering whether or not to get the flu shot.

因此，这是在考虑是否接种流感疫苗时需要考虑的另一件事。

Ultimately, because, at least to my knowledge, most workplaces do not mandate that people get the flu shot, I could be wrong about certain workplaces, but my experience is that most workplaces do not mandate that people get the flu shot.

最终，因为至少据我所知，大多数工作场所并不强制要求人们注射流感疫苗，所以我对某些工作场所的看法可能是错误的，但我的经验是，大多数工作场所并不强制要求人们注射流感疫苗。

When you take the flu shot, you're really hedging a bet.

当您注射流感疫苗时，您实际上是在进行两面下注。

You're hedging a bet against the fact that you will be or not be exposed to that particular strain of flu virus that's most abundant that season, or strains of flu virus that are most abundant that season, and that the flu shot that you're taking is directed at those particular strains.

您正在对冲以下事实：您是否会接触到该季节最丰富的特定流感病毒株，或该季节最丰富的流感病毒株，并且您正在注射的流感疫苗是针对这些特定菌株的。

So again, in my case, I don't tend to take the flu shot, but of course, you need to make the decision that's right for you.

所以，就我而言，我不倾向于注射流感疫苗，但当然，您需要做出适合您的决定。

For instance, if you have family members that are immune-compromised, or you work in a school, or you think that you are exposed to a lot of flus, or you're concerned about transmitting flu to any one individual or group of individuals, those are all things that need to be taken into consideration, and of course, speak to your physician.

例如，如果您有免疫功能低下的家庭成员，或者您在学校工作，或者您认为自己接触过很多流感，或者您担心将流感传播给任何一个人或一群人，这些都是需要考虑的事情，当然，请咨询您的医生。

I will also say this, which is that I mentioned that I've tended to catch colds or flus at a rate of about once every 18 to 24 months.

我还要说的是，我提到过我倾向于以大约每 18 至 24 个月一次的速度患感冒或流感。

And when I say a cold or flu, I mean a serious one, one that keeps me in bed where I have a fever and I'm sweating.

当我说感冒或流感时，我指的是一种严重的感冒，这种感冒让我躺在床上发烧、出汗。

What I have done and I continue to do is, because I pay pretty close attention to how well I'm sleeping or different life events, my different workouts, et cetera, and I put those into my calendar, and I have a shorthand to do that, so it only takes about 30 seconds each day.

我已经做过并且将继续做的是，因为我非常密切地关注我的睡眠情况或不同的生活事件、我的不同锻炼等等，我把它们放入我的日历中，并且我有一个速记法可以做到这一点，所以每天只需要大约 30 秒。

Okay, did this workout?

好吧，这个锻炼了吗？

It was kind of level seven out of 10 intensity.

强度相当于 10 级中的 7 级。

Got good sleep last night or poor sleep, and I know what good and poor sleep is for me.

昨晚睡得好还是睡得不好，我知道什么是好睡眠和什么是差睡眠对我来说。

I mean, that's about the level that I'm charting these things.

我的意思是，这就是我绘制这些东西的水平。

I have been able to go back and look at the events preceding when I've come down with a cold or flu.

当我患上感冒或流感时，我能够回过头来看看之前发生的事情。

Again, I don't know whether or not it was a cold or a flu.

再次，我不知道这是感冒还是流感。

But before I got sick, and I've seen, for instance, if I've ever done two hard workouts in a day, something I never do any longer, I've tended to get sick after that.

但在我生病之前，我发现，例如，如果我曾经在一天内进行两次艰苦的锻炼（我再也不会做这样的事情），那么在那之后我就很容易生病。

If I've tended to do hard workouts and then expose myself to cold temperatures while traveling, especially traveling overseas, that tended to precede those colds or flus, which again, for me, are very seldom.

如果我倾向于进行艰苦的锻炼，然后在旅行时将自己暴露在寒冷的温度下，尤其是出国旅行，那么这往往会先于感冒或流感，而对我来说，感冒或流感也很少见。

So it's a limited data set.

所以这是一个有限的数据集。

This is entirely anecdata, meaning related to my own history of getting colds or flus.

这完全是轶事，意思是与我自己患感冒或流感的历史有关。

But it's something that I actually recommend people do, which is to pay attention to when you first started getting symptoms, pay attention to when you got over a given what you think is a cold or flu, and then to look at what was happening in the days before and that day.

但我实际上建议人们做的事情是，注意你第一次出现症状的时间，注意你何时克服了你认为的感冒或流感，然后看看前几天和当天发生了什么。

I don't think it's possible to do hyper-precise forensics on a cold or flu, right?

我认为不可能对感冒或流感进行超精确的取证，对吧？

I mean, you could have gone into the gas station, put your credit card in the machine to grab a drink out of the refrigerator, and picked up a cold or flu from the handle of the refrigerator or from the credit card machine, or even from the gas pump.

我的意思是，你可能走进加油站，将信用卡放入机器中，从冰箱中取出饮料，然后从冰箱手柄或信用卡机器，甚至从加油泵中感染感冒或流感。

You simply don't know.

你根本不知道。

However, if you look at the pattern of behavior, travel, sleep, exercise, sorts of interactions you were having prior to getting a bad cold or flu, chances are you're going to learn something interesting and be able to avoid getting a serious cold or flu, at least to some extent, going forward.

然而，如果你观察一下你在患上重感冒或流感之前的行为模式、旅行、睡眠、锻炼以及各种互动，你很可能会学到一些有趣的东西，并且能够避免患上严重的感冒或流感，至少在某种程度上是这样。

And I've done that, I think, fairly successfully, because I can tell you that the frequency of colds or flus that I've come down with has indeed been dropping from year to year.

我认为我已经相当成功地做到了这一点，因为我可以告诉你，我患感冒或流感的频率确实在逐年下降。

So whereas a decade ago, I tended to get colds or flus probably about once a year, and in some cases even twice a year, although that was pretty rare, that really expanded to about once every 18 months.

因此，十年前，我可能每年都会患一次感冒或流感，在某些情况下甚至一年两次，尽管这种情况相当罕见，但实际上已扩大到大约每 18 个月一次。

And then in the last five years, I think I've gotten sick two times pretty badly with a cold or flu, and then once with a kind of mild cold or flu.

在过去的五年里，我想我已经生过两次严重的感冒或流感，还有一次是轻微的感冒或流感。

So I tell you all that just as an example of how you can start to think about how your immune system interacts with different types of behaviors, different types of situations, such that you can learn something about your immune system and what's going to best protect you against getting colds and flus going forward.

所以我告诉你这一切只是作为一个例子，你可以开始思考你的免疫系统如何与不同类型的行为、不同类型的情况相互作用，这样你就可以了解一些关于你的免疫系统的信息，以及什么能最好地保护你免受未来感冒和流感的影响。

Which, of course, is a great thing to do because we all think that we can get out there and be around people that are coughing and sneezing.

当然，这是一件很棒的事情，因为我们都认为我们可以走出去，和那些咳嗽和打喷嚏的人在一起。

We can go to the gym when it's crowded in winter.

冬天人多的时候我们可以去健身房。

"Oh, that person over there is coughing, but I'm going to just stay a few feet away, no big deal." And while I don't want to turn anyone into hypochondriacs, that's how you get infected.

“噢，那边那个人咳嗽了，不过我就站在几英尺远的地方，没什么大不了的。”虽然我不想让任何人患上忧郁症，但这就是你被感染的方式。

That's how you get a cold or flu.

这就是你患感冒或流感的原因。

And at the same time, I don't think anyone should get to the point where they're afraid to go into a gym or afraid to go to the workplace.

与此同时，我认为任何人都不应该害怕去健身房或害怕去工作场所。

But I will say, once again, if you're sick with a cold or flu, if you are coughing, sneezing, blowing your nose, runny eyes, and you're walking into work or the gym or onto public transportation, and you're telling people, "I'm not contagious," you're lying.

但我要再说一遍，如果你得了感冒或流感，如果你咳嗽、打喷嚏、擤鼻涕、流眼泪，当你走进工作场所、健身房或乘坐公共交通工具时，你告诉人们“我不会传染”，那么你就是在撒谎。

Now, the diabolical thing about the flu virus is that just like the diabolical thing about the cold virus, you start shedding virus, that is, you are contagious, about 24 hours prior to the onset of first symptoms for you.

现在，流感病毒的可怕之处在于，就像感冒病毒的可怕之处一样，你在出现第一个症状之前大约 24 小时就开始散发病毒，也就是说，你具有传染性。

So that means that you can be a flu viral vector even when you aren't having symptoms.

因此，这意味着即使您没有出现症状，也可能成为流感病毒载体。

That's just the unfortunate aspect of these viruses.

这正是这些病毒不幸的一面。

They're very clever.

他们非常聪明。

They don't have brains, but these viruses have adapted to propagate from host to host to host.

它们没有大脑，但这些病毒已经适应了从一个宿主到另一个宿主的传播。

They have a drive to continue to stay alive and to infect more hosts.

他们有动力继续生存并感染更多宿主。

So even though they don't have a brain, they have a sort of, let's call it viral intelligence.

因此，即使它们没有大脑，它们也有一种，我们称之为病毒智能。

And as I've said several times now, if you are still exhibiting symptoms of the cold or flu, you are contagious.

正如我多次说过的，如果您仍然表现出感冒或流感症状，那么您就具有传染性。

However, with respect to the flu, you are most contagious during the three days when you feel the absolute worst, when your fever is at its worst.

然而，就流感而言，在您感觉最糟糕、发烧最严重的三天里，您的传染性最强。

We'll talk about how to deal with fever a little bit later.

稍后我们会讨论如何应对发烧。

When you are coughing and sneezing, headache, all of that, when that is at its peak, that is when you are most contagious.

当你咳嗽、打喷嚏、头痛等症状最严重的时候，那就是你的传染性最强的时候。

So again, I realize that people can't always avoid contact with other people.

再次，我意识到人们无法总是避免与其他人接触。

You live under the same roof, sometimes caretakers interacting with the person that has the cold or flu.

你们住在同一个屋檐下，有时看护者会与感冒或流感患者互动。

And I do want to remind you something I said earlier, which is just because you come into contact with a cold or flu does not necessarily mean that you will come down with, that is be infected by, a cold or flu.

我确实想提醒大家，我之前说过，仅仅因为你接触了感冒或流感，并不一定意味着你会患上感冒或流感。

Whether or not you come down with a cold or flu is, of course, dependent on whether or not you come into contact with it.

当然，您是否患上感冒或流感取决于您是否接触过它。

You can't catch a cold or flu that you've never come into contact with, just like you can't get eaten by a shark if you never go in the ocean.

你不可能患上从未接触过的感冒或流感，就像如果你从未下过海就不会被鲨鱼吃掉一样。

However, the probability of coming down with that cold or flu, of it getting past your immune system barriers and infecting you, is going to be strongly dictated by the different aspects of your immune system for which there are three major aspects, which we'll talk about next.

然而，患感冒或流感的可能性，以及它突破免疫系统屏障并感染您的可能性，将很大程度上取决于免疫系统的不同方面，其中包括三个主要方面，我们接下来将讨论这些方面。

And of course, the things that you do to bolster those three aspects of your immune system.

当然，还有您为增强免疫系统的这三个方面所做的事情。

Okay, let's talk about your immune system.

好吧，我们来谈谈你的免疫系统。

And I have to confess that even though I've spent well over three decades being a student of and a researcher of the nervous system, the immune system is oh so cool.

我必须承认，尽管我已经做了三十多年的神经系统学生和研究员，但免疫系统还是太酷了。

And I say that because it has this incredible elegance and logic to it.

我这么说是因为它具有令人难以置信的优雅和逻辑。

It basically consists of three major lines of defense.

它基本上由三条主要防线组成。

There's a physical barrier, or rather a set of physical barriers that exist between the organs of your body and the outside world, and you're probably immediately thinking skin.

您的身体器官和外界之间存在物理屏障，或者更确切地说是一组物理屏障，您可能会立即想到皮肤。

And yes, indeed, it includes your skin, but also some interesting things like the mucosal lining of your nose and mouth, and even some of the liquids that are on the surface of your eyes.

是的，它确实包括您的皮肤，但也包括一些有趣的东西，例如鼻子和嘴巴的粘膜内层，甚至眼睛表面的一些液体。

We'll talk about those in a moment.

我们稍后会讨论这些。

Then there's a second line of defense, which is for any virus or bacteria or fungus for that matter, but today we're talking about viruses, cold and flu viruses, any viruses that get past the physical barrier of your skin and the mucosal lining of particular regions of your body, well then you have what's called the innate immune system.

然后还有第二道防线，针对任何病毒、细菌或真菌，但今天我们谈论的是病毒、感冒和流感病毒，任何能够穿过皮肤物理屏障和身体特定区域粘膜内层的病毒，那么你就拥有了所谓的先天免疫系统。

The innate immune system is this very generalized response system.

先天免疫系统是一种非常普遍的反应系统。

It's general in the sense that it deploys a basic set of neurochemicals that are not specific to the particular virus that's made it into your body.

从某种意义上说，它是通用的，它部署了一组基本的神经化学物质，这些化学物质并非针对进入您体内的特定病毒。

So not only is it not specific to a particular serotype of the cold or a different type of flu virus, but it's not even discriminating between cold or flu virus.

因此，它不仅不针对特定的感冒血清型或不同类型的流感病毒，而且甚至无法区分感冒或流感病毒。

This thing we call the innate immune system is a generalized response system to go and combat viruses.

我们称之为先天免疫系统，是一种对抗病毒的通用反应系统。

So it could be a cold, it could be a flu, it could be a bacteria, it could be a fungus, it could even be a physical object, and your innate immune system responds by saying, "Okay, let's go deal with this." Now the third component of your immune system is what's called the adaptive immune system, and I alluded to this aspect of your immune system a little bit earlier.

因此，它可能是感冒，可能是流感，可能是细菌，可能是真菌，甚至可能是物理物体，而您的先天免疫系统会做出反应说：“好吧，让我们来处理这个问题。”现在，免疫系统的第三个组成部分是所谓的适应性免疫系统，我之前提到过免疫系统的这个方面。

The adaptive immune system is the aspect of your immune system that recognizes, because the innate immune system told it, that something has infected the body at some level, at some organ or set of organs, and there's an emergency.

适应性免疫系统是免疫系统的一个方面，因为先天免疫系统告诉它，某些东西已经在某种程度上、某个器官或一组器官感染了身体，并且存在紧急情况。

And the adaptive immune system goes in and in a very targeted way figures out what sorts of proteins it needs to produce, that is antibodies, to combat that specific serotype of virus.

适应性免疫系统介入并以非常有针对性的方式找出它需要产生什么样的蛋白质（即抗体）来对抗特定血清型的病毒。

Okay, so the immune system has a physical barrier component, and it's not just skin, some other things as well.

好的，免疫系统有一个物理屏障成分，它不仅仅是皮肤，还有其他一些东西。

You've got your innate immune system, which is this generalized response system, and then there's the adaptive immune system.

你有先天免疫系统，也就是广义的反应系统，然后是适应性免疫系统。

Let's talk about the physical barrier component first.

我们先来说说物理屏障成分。

And this is actually a good opportunity for us to just take a brief step back and realize that anytime we're talking about our physiology, there's going to be a mechanical set of features and there's going to be a chemical set of features.

这实际上是一个很好的机会，让我们退后一步，意识到每当我们谈论我们的生理学时，都会有一组机械特征，也会有一组化学特征。

So right now we're talking about the immune system and the mechanical feature or the physical feature of the immune system is this barrier between the organs of our body and the outside world, and the most obvious of those is the skin.

所以现在我们谈论的是免疫系统，免疫系统的机械特征或物理特征是我们身体器官和外界之间的屏障，其中最明显的是皮肤。

You are contained in this bag of stuff that we call skin.

你被包含在这袋我们称之为皮肤的东西里。

The skin isn't just for putting clothing on and for adorning with jewelry or tattoos if that's your thing, watches, et cetera.

皮肤不仅可以用来穿衣服，也可以用来装饰珠宝或纹身（如果你喜欢的话，手表等）。

Your skin is a living organ in and of itself.

您的皮肤本身就是一个活的器官。

I think we're most accustomed to thinking about the heart and the lungs and the liver and the brain as organs of the body, but the skin is an organ of the body as well.

我认为我们最习惯于将心脏、肺、肝脏和大脑视为身体的器官，但皮肤也是身体的器官。

It has a bunch of different layers of cells from the outside to the inside.

它从外到内有一堆不同层的细胞。

Actually, the skin cells themselves are made in the deeper layers of the skin, and they migrate out towards the surface of the skin.

实际上，皮肤细胞本身是在皮肤深层形成的，它们会向皮肤表面迁移。

And at the surface of the skin, on top of those cells and made by those cells, are different types of chemicals that actually serve as antibacterial and antiviral agents.

在皮肤表面，在这些细胞的顶部，由这些细胞产生的不同类型的化学物质实际上起到抗菌和抗病毒剂的作用。

Meaning, if a cold virus or flu virus or other type of virus lands on the skin, it can neutralize and kill that virus.

这意味着，如果感冒病毒、流感病毒或其他类型的病毒落在皮肤上，它可以中和并杀死该病毒。

So your skin is a very important physical barrier against viruses such as the cold or flu virus getting into your body and infecting other cells and tissues.

因此，您的皮肤是一个非常重要的物理屏障，可以防止感冒或流感病毒等病毒进入您的身体并感染其他细胞和组织。

Now, your skin is not contiguous, meaning there are holes in it.

现在，您的皮肤不连续，这意味着其中有孔。

So let's think about those holes for a second.

让我们考虑一下这些漏洞。

As we go from head to foot, it's pretty obvious that your eyes have these two openings, and those are openings in your skin, right?

当我们从头到脚观察时，很明显你的眼睛有这两个开口，而这些开口是你皮肤上的开口，对吗？

As you open your eyelids, beneath there are your corneas, the shiny part of your eyes, and then a little bit further back, at the back inner lining of your eyeball, you have a very thin three-cell layer thick piece of tissue that we call the neural retina.

当你打开眼睑时，在下面是你的角膜，你眼睛的闪亮部分，然后再往后一点，在你眼球的后内衬处，你有一个非常薄的三细胞层厚的组织，我们称之为神经视网膜。

And I say this because the neural retina is actually a piece of your brain.

我这么说是因为神经视网膜实际上是大脑的一部分。

So you have two pieces of brain that line the back of your eyes, and that's the light-sensing tissue in the back of your eyes.

所以你的眼睛后面有两块大脑，这就是眼睛后面的感光组织。

Now, I say this because what this means is that it's a very short distance between the opening of your skin that we call your eyelids and your brain.

现在，我这么说是因为这意味着我们称之为眼睑的皮肤开口与大脑之间的距离非常短。

Now, most of the brain, of course, is contained in the cranial vault within what most people call the skull, but your brain isn't far away from those openings that we call your eyelids.

当然，现在，大脑的大部分都包含在大多数人称为头骨的颅顶中，但您的大脑距离我们称为眼睑的那些开口并不远。

So as a consequence, on the surface of your eyes, those corneas, the shiny part of your eyes on the outside, there are a bunch of different chemical features.

因此，在你的眼睛表面，那些角膜，你眼睛外面的闪亮部分，有很多不同的化学特征。

There are tears that are made by your lacrimal glands, but there are also a lot of antibacterial agents that actively kill off stuff that could potentially infect your body, could make it into your body, maybe even into your brain.

眼泪是由泪腺产生的，但也有很多抗菌剂可以主动杀死可能感染您身体的物质，这些物质可能会进入您的身体，甚至可能进入您的大脑。

If you've ever woken up in the morning and you have some crust on your eyes, and you look at that crust, that kind of yellowy stuff, sometimes it's yellow, I know this is kind of gross, that's actually dead bacteria that your eyes have successfully defeated during your night's sleep.

如果你早上醒来，眼睛上有一些结痂，你会看到那个结痂，那种黄色的东西，有时是黄色的，我知道这有点恶心，那实际上是你的眼睛在晚上的睡眠中成功击败的死细菌。

So when you wipe those away, you're taking the casualties of a war that you won during your night's sleep, and you're whisking those away.

所以，当你把它们抹掉时，你就是在带走你在夜间睡眠中赢得的一场战争的伤亡，然后把它们带走。

Now, as we descend a little bit further down the face, there are, of course, the nostril openings.

现在，当我们再往下看脸时，当然可以看到鼻孔了。

And the nostril openings tend to be kind of sticky, right?

鼻孔往往有点粘，对吧？

They're moist, sticky, and warm.

它们潮湿、粘稠且温暖。

You don't have to put your fingers up them right now.

您现在不必将手指放在上面。

You just know they're moist, sticky, and warm.

你只知道它们潮湿、粘稠、温暖。

Get your fingers out of your nose, please.

请把你的手指从鼻子里拿出来。

The mucosal lining of your nose is actually a very important substance that is sticky in order to trap viruses such as colds and flu viruses, and then chemical components within the mucosal lining can neutralize them.

鼻子的粘膜实际上是一种非常重要的物质，它具有粘性，可以捕获感冒和流感病毒等病毒，然后粘膜内的化学成分可以中和它们。

That's the best-case scenario.

这是最好的情况。

There are, of course, scenarios in which the cold or flu virus takes residence in your mucosal lining and can make its way back into your sinus passages and can then infect other cells and tissues of your body because the virus replicates and spreads throughout the body.

当然，在某些情况下，感冒或流感病毒会驻留在您的粘膜内层，并可能返回鼻窦通道，然后感染您身体的其他细胞和组织，因为病毒会在全身复制和传播。

And then going a little bit further down, I realize this is obvious, you have your mouth.

然后再往下看，我意识到这是显而易见的，你有你的嘴。

And what's really interesting is that your mouth also has mucosal lining, which is sticky and has chemical components to neutralize incoming viruses.

真正有趣的是，你的嘴里也有粘膜，它很粘，并且含有化学成分来中和传入的病毒。

But we know that the type of mucus and the type of bacteria that live in your nose and mouth, that by the way, are very healthy for you and encourage healthy immune system function, that is, act as ways to neutralize viruses within your nose and mouth, are very different.

但我们知道，顺便说一下，生活在鼻子和口腔中的粘液类型和细菌类型非常不同，它们对您非常健康，并促进健康的免疫系统功能，也就是说，作为中和鼻子和口腔内病毒的方式。

So your nose and your mouth may seem similar at the level of, okay, well, it's warm and sticky in there, there's mucus, but they are very, very different tissues.

所以你的鼻子和你的嘴可能看起来很相似，好吧，嗯，里面又热又粘，有粘液，但它们是非常非常不同的组织。

In fact, if you think about your mouth, it's this incredible structure that not only lets you eat and breathe in and out through, although I suggest most people be nasal breathers for most of the time of their day and night, if you can.

事实上，如果你想想你的嘴，你就会发现，正是这种令人难以置信的结构不仅可以让你进食和呼吸，尽管我建议大多数人在白天和晚上的大部分时间里都用鼻呼吸，如果可以的话。

Of course, sometimes you have to mouth breathe.

当然，有时候你必须用嘴呼吸。

But keep this in mind, that you have this big opening in the front of your face, and bacteria are getting in there all day long.

但请记住，你的脸前面有一个大开口，细菌整天都会进入那里。

Viruses are getting in there all day long.

病毒整天都在里面。

And in most cases, you are successfully combating those viruses and bacteria because the mucosal lining of your mouth, and your nose for that matter, and the microbiota, those little microorganisms that have taken residence in your nose and mouth, are helping to contribute to fight off bacteria and viruses, provided the microbiota there are diverse and are of the type you want, which we'll talk a little bit more about later.

在大多数情况下，您能够成功地对抗这些病毒和细菌，因为您的口腔粘膜、鼻子以及微生物群（那些居住在您鼻子和口腔中的小微生物）都有助于抵抗细菌和病毒，前提是那里的微生物群是多样化的并且是您想要的类型，我们稍后会详细讨论。

And then descending further down the body, of course, there are other openings into your skin barrier.

当然，然后沿着身体进一步下降，您的皮肤屏障还有其他开口。

Namely, the urethra of the penis or vagina, and of course, the vaginal canal.

即阴茎或阴道的尿道，当然还有阴道管。

So the genitals, of course, have their own mucosal lining, and as you can imagine, it is distinct in terms of its physical makeup and its chemical makeup from the mucosal lining of your nasal passages and mouth.

因此，生殖器当然有自己的粘膜内层，正如您可以想象的那样，它的物理组成和化学组成与鼻道和口腔的粘膜内层不同。

And then, of course, we have the rectum and anus, which is the outflow pathway of your intestines, which are post-digestive.

当然，还有直肠和肛门，它们是肠道的流出通道，是消化后的通道。

And there, too, you have a mucosal lining for which, yes, certain types of viruses and bacteria can infect that area.

那里也有粘膜层，是的，某些类型的病毒和细菌可以感染该区域。

But what we know is that the primary entry sites, the most common ways in which colds and flus get into your body, the way they breach that physical barrier that we call your skin, is through your eyes, your nose, or your mouth.

但我们知道的是，感冒和流感进入身体的最常见方式，即它们突破我们称之为皮肤的物理屏障的主要进入部位，是通过您的眼睛、鼻子或嘴巴。

And there are a lot of data, some of which conflict, and frankly, there need to be more data in order to really resolve this, but it seems like the primary entry site for viruses to get into the body tends to be the eyes or the mouth.

而且有很多数据，其中一些是相互冲突的，坦率地说，需要更多的数据才能真正解决这个问题，但似乎病毒进入人体的主要入口往往是眼睛或嘴巴。

And we can get into some of the reasons why that would be so.

我们可以探讨其中的一些原因。

But if you think back to our conversation about the way that colds and flus exist in the world, either as aerosols or on surfaces of objects or on surfaces of skin, well, then what I'm about to tell you next will make it oh-so-obvious why the eyes and the mouth are the primary sites of entry for colds and flus.

但是，如果您回想一下我们关于感冒和流感在世界上存在方式的对话，无论是作为气溶胶还是在物体表面或皮肤表面，那么我接下来要告诉您的内容将使您清楚为什么眼睛和嘴巴是感冒和流感的主要侵入部位。

And if you keep that in mind, there's a good chance you can avoid a lot of colds or flus that you would otherwise catch.

如果您牢记这一点，您就很有可能避免很多本来会感染的感冒或流感。

Okay, so before I talk about the important roles of the innate and the adaptive immune system in keeping colds and flus at bay, I'll tell you that you have a problem.

好的，在我谈论先天免疫系统和适应性免疫系统在预防感冒和流感方面的重要作用之前，我要告诉你，你有一个问题。

And that problem is that you tend to touch your eyes very often.

这个问题是你经常触摸你的眼睛。

In fact, you tend to touch your eyes most often after you shook somebody else's hand.

事实上，在与别人握手后，您最常触摸的是自己的眼睛。

Now, why am I picking on you?

现在，我为什么要针对你？

Well, in fact, I'm not.

嗯，事实上，我不是。

I'm picking on all of you, and I'm picking on myself included, because there have been several studies now, primarily from Noam Sobel's lab at the Weizmann Institute, showing that when people encounter another person and they shake their hand, they either touch their eyes or touch another region of their face very close to the eyes, or that they touched their hand to their mouth.

我在挑剔你们所有人，包括我自己，因为现在有几项研究，主要来自魏茨曼研究所诺姆·索贝尔的实验室，表明当人们遇到另一个人并握手时，他们要么触摸他们的眼睛，要么触摸他们脸上非常靠近眼睛的另一个区域，或者他们把手放在嘴上。

Now, there are a bunch of theories as to why people do this.

现在，有很多关于人们为什么这样做的理论。

There's the idea that people are actually sniffing their own hand, and in particular, sniffing their own hand more often after they shake someone else's hand as a way to detect what chemosignals exist on the other person.

有一种观点认为，人们实际上是在嗅自己的手，特别是在与别人握手后更频繁地嗅自己的手，以此来检测对方身上存在的化学信号。

Not necessarily conscious smelling of the other person's smell, but rather some sort of unconscious mechanism by which we take the chemicals of the person we come into contact with, and we bring them to our nose, our eyes, or in some cases, our upper lip, and that our olfactory system, that is the neurons that exist just behind the back of our nose, are processing that information and getting all sorts of important information about how stressed the other person is, their hormones, whether or not we recognize them, the fact that they are different from us.

不一定是有意识地闻到对方的气味，而是某种无意识的机制，通过这种机制，我们将所接触的人的化学物质带到我们的鼻子、眼睛，或者在某些情况下，我们的上唇，我们的嗅觉系统，即存在于我们鼻子后面的神经元，正在处理这些信息并获取各种重要信息，包括对方的压力有多大，他们的荷尔蒙，我们是否认识他们，他们是不同的事实来自我们。

That's right.

这是正确的。

We are also smelling ourselves all day long.

我们也整天闻着自己的味道。

Noam's lab has shown this, that people are kind of walking around in their own odor cloud.

诺姆的实验室已经证明了这一点，人们就像在自己的气味云中走来走去。

We tend to touch our armpits.

我们倾向于触摸自己的腋窝。

We tend to touch different aspects of our body, yes, and smell ourselves multiple times throughout the day.

是的，我们倾向于触摸身体的不同部位，并且一天中多次闻自己的气味。

This is all being done unconsciously.

这一切都是在不知不觉中进行的。

I suppose some people are doing it consciously.

我想有些人是有意识地这样做的。

And that there's a lot of information about our physiology and health, and when we do this after shaking somebody's hand, that there's a lot of information about the other person's physiology and health that our nervous system, our olfactory system, and deep parts of our brain that are involved in primitive-type behaviors, but also some pretty sophisticated behaviors, are taking into account.

有很多关于我们的生理和健康的信息，当我们在与某人握手后这样做时，我们的神经系统、嗅觉系统和涉及原始行为的大脑深层部分，以及一些相当复杂的行为，都会考虑到很多关于对方生理和健康的信息。

Now, Noam Sobel was a guest on the Huberman Lab podcast.

现在，诺姆·索贝尔是胡伯曼实验室播客的嘉宾。

I encourage you to check out that episode if you have time.

如果您有时间，我鼓励您观看该集。

It's a fascinating voyage into the olfactory system, and not just conscious smelling or sniffing of things where we go, "Oh, that smells good," or "That smells bad," or "That person is somebody I want to mate with or hang out with or avoid."

这是一次进入嗅觉系统的迷人之旅，而不仅仅是有意识地嗅或嗅我们所去的东西，“哦，这闻起来很好”或“那闻起来很糟糕”或“那个人是我想与之交配、一起出去玩或避开的人。”

It's also unconscious processing of so-called chemosignals, chemical signals.

这也是对所谓的化学信号、化学信号的无意识处理。

But the reason I'm bringing up these studies now in the context of colds and flus and how to avoid getting colds and flus is as a reminder that we are Pretty much wired to contact our own face with our own hands at the level of our eyes, nose, and upper lip, and around the eyes, very shortly after we touch somebody else's skin.

但我现在在感冒和流感以及如何避免感冒和流感的背景下提出这些研究的原因是为了提醒我们，在我们触摸别人的皮肤后不久，我们很自然地会用自己的手接触自己的脸，在我们的眼睛、鼻子、上唇和眼睛周围。

And if you are mindful of it, you can actually avoid bringing colds or flus to your face.

如果您注意这一点，实际上可以避免将感冒或流感传染到您的脸上。

Now, in doing so, are you going to short-circuit a bunch of other important biological processes involved in understanding what's going on in your environment because you're not bringing in those smells?

现在，在这样做的过程中，您是否会因为没有引入这些气味而导致许多其他重要的生物过程短路，这些过程涉及了解您的环境中正在发生的事情？

I suppose that's possible, but with respect to avoiding colds and flus, it seems like a pretty good trade-off to me.

我认为这是可能的，但就避免感冒和流感而言，这对我来说似乎是一个很好的权衡。

So the point that I'm trying to make here is that in order for you to catch a cold or flu, that cold or flu virus, the little particles of cold and flu virus, need to make it into your body, and the primary entry sites are eyes, nose, mouth.

所以我想在这里指出的一点是，为了让你患上感冒或流感，感冒或流感病毒，即感冒和流感病毒的小颗粒，需要进入你的身体，而主要的进入部位是眼睛、鼻子、嘴巴。

And the primary actions by which we bring colds and flu viruses to our eyes, nose, mouth are by touching other people or by touching other surfaces that have cold or flu virus.

我们将感冒和流感病毒带入眼睛、鼻子、嘴巴的主要行为是接触其他人或接触其他带有感冒或流感病毒的表面。

Just to remind you, cold virus can exist up to 24 hours on a given surface.

只是提醒您，感冒病毒可以在特定表面上存在长达 24 小时。

Flu virus tends to die off after about two hours on a given surface.

流感病毒在特定表面上大约两小时后就会死亡。

And we're bringing that to our face.

我们正在将这一点带到我们面前。

We are literally bringing the virus to ourselves.

我们实际上是在把病毒带给自己。

So a little bit more conscious awareness about that fact means that you can probably avoid colds and flus to some extent.

因此，对这一事实有更多的自觉认识意味着您可能可以在某种程度上避免感冒和流感。

How much?

多少？

Well, it's unclear.

嗯，目前还不清楚。

It's unclear because, as you recall, some people have and are passing along cold or flu virus prior to any symptoms, and of course, it's possible that you can walk into an aerosol cloud of cold or flu virus even if a person isn't there and you don't come into contact with them.

尚不清楚，因为正如您所记得的，有些人在出现任何症状之前就已经感染了感冒或流感病毒，并且正在传播感冒或流感病毒，当然，即使没有人在那里并且您没有与他们接触，您也有可能走进感冒或流感病毒的气溶胶云中。

But some conscious awareness of these routes of passage for the cold or flu virus, I do believe can reduce the probability that you will catch a cold or flu.

但我相信，对感冒或流感病毒的这些传播途径有一定的认识，可以降低您患感冒或流感的可能性。

And of course, I'm not encouraging people to never touch.

当然，我并不是鼓励人们永远不要碰。

Touch is an important part of social connection and social bonding.

触摸是社交联系和社会联系的重要组成部分。

But if you start to think about these portals of entry for the cold and flu virus into your body, well, then you perhaps might think twice before hugging someone, kissing them on the cheek during a time in which you're trying to actively avoid getting the cold or flu.

但如果你开始考虑感冒和流感病毒进入你身体的这些门户，那么在你试图积极避免感染感冒或流感的时候，在拥抱某人、亲吻他们的脸颊之前，你可能会三思而后行。

Now, I feel a little bit funny about sharing this information because, again, I don't want to encourage people to always be at arm's distance, and fake fist bumping, keeping a gap between them.

现在，我对分享这些信息感到有点可笑，因为我不想鼓励人们总是保持一定的距离，假装碰拳，在他们之间保持距离。

Again, touch is an important component of social connection, but since today's topic is colds and flus and how to avoid getting colds and flus, just like you can't get eaten by a shark if you don't go in the ocean, there's a much lower probability that you're going to get a cold or flu if you're not touching a lot of hands and bringing those hands to your eyes, nose, or mouth.

再说一遍，触摸是社交联系的重要组成部分，但由于今天的主题是感冒和流感以及如何避免感冒和流感，就像如果不下海就不会被鲨鱼吃掉一样，如果您不经常触摸手并将这些手放在眼睛、鼻子或嘴巴上，那么您患感冒或流感的可能性就会低得多。

I suppose one way around the sort of do I hug, do I shake hands thing is to just be conscious of the fact that when you shake somebody's hand, that you're very likely to touch your eyes or face within the next 30 seconds or so, and maybe you end up being that person who puts some hand sanitizer on your hands.

我想解决“我该拥抱吗？握手”之类的问题的一种方法是，要意识到这样一个事实：当你与某人握手时，你很可能会在接下来的 30 秒左右的时间内触摸自己的眼睛或脸部，也许你最终会成为那个在手上涂洗手液的人。

Sometimes that can feel a little awkward to do that right in front of somebody.

有时在某人面前这样做会感觉有点尴尬。

It's kind of sending a signal like, "Hey, I don't want you to infect me." But guess what?

这有点像发出这样的信号：“嘿，我不想让你感染我。”但你猜怎么着？

You don't want them to infect you.

你不希望他们感染你。

Okay, let's imagine that a cold or flu virus makes it into your system.

好吧，让我们想象一下感冒或流感病毒进入了您的系统。

It breaches the physical barrier of your skin and mucosal lining.

它破坏了皮肤和粘膜内层的物理屏障。

Now, you have in mind all the different ways that could happen and all the different ways that could be prevented.

现在，您已经想到了可能发生的所有不同方式以及可以预防的所有不同方式。

But we are starting at a point here, a hypothetical point, whereby that cold or flu virus has made it into your body.

但我们从这里的一个点开始，一个假设的点，感冒或流感病毒已经进入你的身体。

Your immune system has an absolutely exquisitely sophisticated way of knowing you versus other, meaning cells within your body that are of you and cells of your body that are from other organisms or viruses from the outside world.

您的免疫系统有一种绝对精致复杂的方式来了解您与其他人，这意味着您体内的细胞属于您，您体内的细胞来自外部世界的其他生物体或病毒。

And when viruses such as a cold or flu virus are detected in your body, your body might not even recognize that it's a cold or flu virus.

当您体内检测到感冒或流感病毒等病毒时，您的身体甚至可能无法识别出这是感冒或流感病毒。

It might not even recognize that it's a virus at all.

它甚至可能根本不认识到这是一种病毒。

It just knows that this thing that's in me is of other.

它只知道我体内的这个东西是其他的。

It's not me.

这不是我。

I've never seen it before.

我以前从未见过它。

This is not me.

这不是我。

These are not my cells.

这些不是我的细胞。

These are not the chemicals that I'm producing.

这些不是我生产的化学品。

And your immune system is amazing in that way.

你的免疫系统在这方面是惊人的。

And when it occurs, your innate immune system launches a response.

当这种情况发生时，您的先天免疫系统会发起反应。

What is that response?

那是什么反应？

Well, first of all, the response is very rapid, right?

嗯，首先，反应非常快，对吧？

Cold or flu makes it into your body, and your innate immune system immediately or near immediately launches an attack on that invader or invaders, because as soon as the virus gets into your body, it's going to start replicating as quickly as it can.

感冒或流感进入您的身体，您的先天免疫系统立即或几乎立即对入侵者发起攻击，因为一旦病毒进入您的身体，它就会开始尽快复制。

What happens?

会发生什么？

White blood cells that your body produces will go to the sites where those viruses are, and by the way, those viruses are basically getting into cells of your body and then hijacking the genetic machinery of those cells in order to replicate within those cells and then exit those cells and then go infect more cells.

你的身体产生的白细胞将前往这些病毒所在的部位，顺便说一句，这些病毒基本上会进入你身体的细胞，然后劫持这些细胞的遗传机制，以便在这些细胞内复制，然后离开这些细胞，然后感染更多的细胞。

That's how these viruses work.

这就是这些病毒的工作原理。

Your body's making white blood cells, things like neutrophils, natural killer cells, macrophages.

您的身体正在产生白细胞，例如中性粒细胞、自然杀伤细胞、巨噬细胞。

These are what we call effector cells that act as a kind of ambulance system and go to the sites that those viruses exist and the cells that they've infected and start trying to physically barrier them in and also use specific chemical mechanisms to neutralize and kill those viruses.

这些就是我们所说的效应细胞，它们充当一种救护车系统，前往这些病毒存在的部位和它们所感染的细胞，并开​​始尝试以物理方式阻挡它们，并使用特定的化学机制来中和和杀死这些病毒。

Again, anytime you're thinking about biology, think mechanical features and chemical features of a response.

再次强调，每当您考虑生物学时，请考虑响应的机械特征和化学特征。

Now, a key component of the innate immune system is what's called the complement system.

现在，先天免疫系统的一个关键组成部分是所谓的补体系统。

Not compliment like, "Oh, you look very nice today," but complement.

不是赞美，比如“哦，你今天看起来很漂亮”，而是补充。

Okay?

好的？

The complement system, which exists in the plasma within your blood.

补体系统存在于血液血浆中。

These are chemicals in your bloodstream that go and mark specific cells that have been infected or viruses with a signal, a chemical signal, that essentially looks like an eat me signal to these other cell types of your immune system, such that those natural killer cells go through the body and go looking for the cells that have this eat me signal on them and try and destroy those particular cells.

这些是血液中的化学物质，它们会用信号（化学信号）标记已被感染的特定细胞或病毒，化学信号本质上看起来像是向免疫系统的其他细胞类型发出“吃我”信号，这样那些自然杀伤细胞就会穿过身体，寻找带有“吃我”信号的细胞，并尝试摧毁这些特定细胞。

The other thing that your innate immune system does is that the cells that have been infected and that are undergoing damage, remember, they have cold or flu virus within them, and they're hijacking the cellular machinery of those cells and using it to produce their own virus, more of the virus.

先天免疫系统所做的另一件事是，被感染和正在遭受损害的细胞，请记住，它们体内有感冒或流感病毒，它们会劫持这些细胞的细胞机制，并用它来产生自己的病毒，更多的病毒。

And as a consequence, the genetic machinery of those cells is not able to do a bunch of other things that it normally can do, or at least not as well.

结果，这些细胞的遗传机制无法完成通常可以完成的许多其他事情，或者至少不能做得那么好。

Well, those cells that are really hurting release a help me Signal.

好吧，那些真正受伤的细胞会释放出帮助我的信号。

And then in response to that help me signal, your immune system releases what are called cytokines, things like interleukin-1, interleukin-6, tumor necrosis factor alpha.

然后，为了响应帮助我的信号，您的免疫系统会释放所谓的细胞因子，例如白细胞介素 1、白细胞介素 6、肿瘤坏死因子 α。

Just fancy nerd speak names for different types of molecules that go to the site of infection and try to help or assist to remove that infection, and they also try to assist the repair of the cells that have been infected by those viruses.

只是奇特的书呆子说出不同类型的分子的名字，这些分子进入感染部位并试图帮助或协助消除感染，它们还试图帮助修复被这些病毒感染的细胞。

Now, one of the mechanical or physical consequences of these chemical signals like interleukin-1, interleukin-6, TNF alpha, again, those are all cytokines, being drawn to a particular cell or region of cells that have been infected, is that it creates some physical swelling of the area.

现在，这些化学信号（如白细胞介素 1、白细胞介素 6、TNF α）的机械或物理后果之一是，它们都是细胞因子，被吸引到已感染的特定细胞或细胞区域，导致该区域产生一些物理肿胀。

It impacts the vasculature, the veins and capillaries that feed that area, and in response to that, they put more blood there, so you get some swelling.

它会影响脉管系统、为该区域供血的静脉和毛细血管，作为反应，它们会在那里注入更多的血液，所以你会出现一些肿胀。

Or you'll get, in some cases, the release of histamines.

或者，在某些情况下，您会释放组胺。

We think of antihistamine drugs.

我们想到了抗组胺药。

Well, histamines are an aspect of your immune system.

嗯，组胺是免疫系统的一个方面。

They move around in your body in these really cool cells called mast cells, M-A-S-T, mast cells, and when the histamines are released, that area becomes kind of hot and swelling.

它们在你体内的这些非常酷的细胞中移动，称为肥大细胞，M-A-S-T，肥大细胞，当组胺释放时，该区域会变得发热和肿胀。

It's what we call edema.

这就是我们所说的水肿。

And that whole area is marked as really a site, just like a crash site on the side of the road.

整个区域都被标记为真正的站点，就像路边的坠机现场一样。

It's like, "Hey, we've got eat me signals to get the debris and the bad stuff out of here.

就像是，“嘿，我们已经发出了‘吃掉我’的信号，把碎片和坏东西运出这里。

Try to get those viruses out of here." We've got help me signals to try and help the injured cells, just like you would try and help people at a car crash.

尝试将这些病毒赶出这里。”我们收到了求救信号，试图帮助受伤的细胞，就像你在车祸中试图帮助人们一样。

And there's a bunch of swelling, so there's additional blood flow.

而且有很多肿胀，所以有额外的血流。

Sometimes there's some other physical features as well.

有时还有一些其他的身体特征。

Now, the important thing to know is that the innate immune system is very fast, and it is agnostic to the type of infection.

现在，重要的是要知道先天免疫系统非常快，并且它对感染类型不可知。

In fact, it doesn't even matter if it's a bacterial, physical, fungal, or viral infection, but it certainly isn't paying attention to the exact serotype of cold virus or whether or not it's an H1 influenza or another type of influenza.

事实上，它甚至不关心是细菌、物理、真菌还是病毒感染，但它肯定不会关注感冒病毒的确切血清型，也不会关注它是 H1 流感还是其他类型的流感。

So the way to think about the innate immune system is that it is a very fast and nonspecific response to a viral or other type of invader.

因此，思考先天免疫系统的方法是，它是对病毒或其他类型入侵者的非常快速且非特异性的反应。

Now, that's all a bunch of biology, but if you think about it, let's imagine a scenario where you go to a party, hang out at the party.

现在，这都是一堆生物学问题，但如果你想一想，让我们想象一个场景，你去参加一个聚会，在聚会上闲逛。

You don't see anyone coughing or sneezing, but maybe one person there has a cold virus, or they have a flu virus, and they aren't even aware of it.

你看不到任何人咳嗽或打喷嚏，但也许那里有人感染了感冒病毒，或者他们感染了流感病毒，而他们甚至没有意识到这一点。

They're not going to come down with symptoms for another day or so.

他们再过一天左右就不会出现症状。

You talk to that person, you shake hands, maybe touch your eyes, maybe you don't, but you're exposed to that cold or flu virus.

你与那个人交谈，握手，也许触摸你的眼睛，也许你没有，但你已经接触到了感冒或流感病毒。

You go home, you go to sleep, you wake up the next morning, you feel fine.

你回家，睡觉，第二天早上醒来，感觉很好。

And then sometime the next afternoon, you start to feel a little tickle in your throat, or you start to feel just a little bit of fatigue or malaise.

然后第二天下午的某个时候，您开始感到喉咙有点痒，或者开始感到有点疲劳或不适。

Do you have that cold or flu?

你有感冒或流感吗？

Well, possibly, okay?

嗯，有可能，好吗？

We don't know for sure, but assuming that that cold or flu virus did indeed make it into your system, then your innate immune system is starting to create a set of responses that we talked about a moment ago.

我们不确定，但假设感冒或流感病毒确实进入了您的系统，那么您的先天免疫系统就会开始产生我们刚才讨论过的一系列反应。

But it also tends to impact things at the level of your brain, such that you kind of feel like, "Ah, I don't feel quite right.

但它也往往会影响你大脑层面的事情，让你感觉，“啊，我感觉不太对劲。

I feel like a little bit, ugh, I don't feel great." And there are a lot of reasons why you would feel that way, and we'll talk about those reasons a little bit later.

我感觉有点，呃，我感觉不太好。”你会有这种感觉的原因有很多，我们稍后会讨论这些原因。

But does that mean that you're necessarily coming down with a cold or flu?

但这是否意味着您一定会患感冒或流感？

Well, technically yes.

嗯，从技术上来说是的。

Your innate immune system is deployed to fight this foreign viral invader.

您的先天免疫系统被部署来对抗这种外来病毒入侵者。

But whether or not you actually get a full-blown cold or flu, or put differently, how severe that cold or flu infection is, depends on whether or not your innate immune system can fight off that cold or flu at the outset.

但是，您是否真的患上全面感冒或流感，或者换句话说，感冒或流感感染的严重程度，取决于您的先天免疫系统是否能够在一开始就抵抗感冒或流感。

And indeed, there are many cases, we believe, where you get exposed to a cold or flu, it makes it into your body, but your innate immune system is sufficient to beat it, to fight it back.

事实上，我们相信，在很多情况下，当你接触到感冒或流感时，它会进入你的身体，但你的先天免疫系统足以击败它、反击它。

This is one of the reasons why it's so important that if you're starting to feel a bit under the weather and you think you're coming down with a cold or flu, that you do certain things in order to make sure that your innate immune system is both ready and that it can launch a full-scale attack on that cold or flu virus.

这就是为什么它是如此重要的原因之一，如果您开始感觉有点不舒服，并且您认为自己患了感冒或流感，那么您需要做某些事情以确保您的先天免疫系统已准备好并且可以对感冒或流感病毒发起全面攻击。

And we're going to talk about how to do that a little bit later.

稍后我们将讨论如何做到这一点。

I'm not trying to withhold.

我并不是试图隐瞒。

It's important to understand that just because the virus makes it into your body doesn't necessarily mean that you're going to get a full-blown cold or flu.

重要的是要明白，病毒进入您的身体并不一定意味着您会患上全面感冒或流感。

And in fact, that innate immune system sometimes is sufficient to prevent that cold or flu from replicating enough that you get the full-blown set of symptoms, and that's kind of an ideal scenario.

事实上，先天免疫系统有时足以防止感冒或流感复制到出现全面的症状，这是一种理想的情况。

So we're definitely going to talk today about what to do if you start to feel a little bit of malaise.

因此，今天我们肯定会讨论如果您开始感到有点不适该怎么办。

What to do if you discover that, "Oh, you know that person I was hanging out with at the party the night before?

如果你发现“哦，你认识前一天晚上在聚会上和我一起出去玩的那个人吗？”该怎么办？

They're really sick with a cold or flu." Because there are things you can do to increase the probability that your innate immune system can handle the battle sufficiently, such that you never have to get to the next component of the immune response, which is the adaptive immune response.

他们真的得了感冒或流感。”因为您可以采取一些措施来增加先天免疫系统充分应对战斗的可能性，这样您就不必进行免疫反应的下一个组成部分，即适应性免疫反应。

Okay, so the third layer of your immune system is your adaptive immune system, and this is an amazing aspect of you, okay?

好的，免疫系统的第三层是适应性免疫系统，这是您的一个令人惊奇的方面，好吗？

The stuff we've talked about up until now, the physical barrier, the innate immune system, so, so cool.

到目前为止我们讨论过的东西，物理屏障，先天免疫系统，非常非常酷。

But the adaptive immune system is really a mind blower.

但适应性免疫系统确实令人震惊。

The most important thing to understand about your adaptive immune system is that, as the name suggests, its job is to create antibodies specific to the very intruder that made it into you and infected your cells.

关于适应性免疫系统，要了解的最重要的一点是，顾名思义，它的工作是针对进入您体内并感染您细胞的入侵者产生特异性抗体。

The very specific serotype of cold virus, the very specific type of influenza, such that you defeat that virus, but then in an amazing way, your adaptive immune system also maintains a memory of that battle and keeps within your body, believe it or not, within a population of stem cells, which are cells that can give rise to more cells, such that if you ever encounter that same serotype of cold virus or same strain of influenza again, that your antibodies can immediately neutralize that cold or flu virus.

非常特定的感冒病毒血清型，非常特定的流感类型，这样你就可以打败那种病毒，但随后以一种令人惊奇的方式，你的适应性免疫系统也会保留那场战斗的记忆，并保留在你体内，无论你相信与否，在干细胞群中，这些细胞可以产生更多的细胞，这样，如果你再次遇到相同血清型的感冒病毒或相同的流感病毒株，你的抗体可以立即中和感冒或流感病毒。

The adaptive immune system has the ability to make proteins that have a particular shape on their surface that matches the shape of the thing that your immune system is trying to kill.

适应性免疫系统有能力制造表面具有特定形状的蛋白质，该形状与免疫系统试图杀死的物体的形状相匹配。

Now, the adaptive immune system has two basic phases.

现在，适应性免疫系统有两个基本阶段。

In the first phase, the adaptive immune system makes these things called immunoglobulins, IGs, and the immunoglobulins come in different forms.

在第一阶段，适应性免疫系统产生称为免疫球蛋白、IG 的物质，并且免疫球蛋白以不同的形式出现。

There's IgG, there's IgM, there are other types of IGs as well.

有 IgG、IgM，还有其他类型的 IG。

For sake of today's discussion, know that the initial wave of antibodies that the adaptive immune system makes are of the IgM variety, and the IgM antibodies can travel to and latch onto the surface of the cold or flu virus.

为了今天的讨论，我们要知道适应性免疫系统产生的第一波抗体是 IgM 类型，IgM 抗体可以移动并附着在感冒或流感病毒的表面。

And it matches it pretty well.

而且搭配得非常好。

It's not perfect, but it matches it pretty well.

它并不完美，但它匹配得很好。

Think about, for instance, a particular serotype of cold virus or the H1N1 flu virus having a very particular contour on its surface.

例如，考虑一种特定血清型的感冒病毒或 H1N1 流感病毒，其表面具有非常特定的轮廓。

The IgM approximates that contour such that it's better at fighting that cold or flu virus than is the innate immune system, but it's not a perfect fit.

IgM 近似于该轮廓，因此它比先天免疫系统更能抵抗感冒或流感病毒，但它并不是完美的配合。

However, the adaptive immune system doesn't stop with the production of those IgMs.

然而，适应性免疫系统并不会随着这些 IgM 的产生而停止。

The adaptive immune system takes that information about how precise or imprecise that fit is between the IgM antibody and the surface of that particular cold or flu virus, and then in an amazing way, sends signals back to the stem cell populations in the bone marrow and other tissues, and then more antibodies come out of the IgG variety.

适应性免疫系统获取有关 IgM 抗体与特定感冒或流感病毒表面之间的契合程度的信息，然后以令人惊奇的方式将信号发送回骨髓和其他组织中的干细胞群，然后从 IgG 品种中产生更多抗体。

And the IgG proteins are very specific to the shape of that particular cold virus or flu virus, such that the IgGs then can bind to and neutralize those viral particles.

IgG 蛋白对于特定感冒病毒或流感病毒的形状非常具有特异性，因此 IgG 可以结合并中和这些病毒颗粒。

Okay?

好的？

So when we talk about the immune system, we're talking about a physical barrier that, if it is breached, a cold or flu virus takes residence and starts to replicate.

因此，当我们谈论免疫系统时，我们谈论的是一种物理屏障，如果它被突破，感冒或流感病毒就会驻留并开始复制。

The innate immune system launches a generalized attack on that cold or flu virus, and then the adaptive immune system kicks in usually a couple days later, first with the production of antibodies that are pretty specific to the particular virus that happened to make it into the body and infect cells.

先天免疫系统对感冒或流感病毒发起全面攻击，然后适应性免疫系统通常在几天后启动，首先产生针对恰好进入体内并感染细胞的特定病毒的抗体。

But then there's a second wave of production of antibodies, and those antibodies are incredibly specific for that particular cold or flu virus.

但随后出现了第二波抗体的产生，这些抗体对特定的感冒或流感病毒具有令人难以置信的特异性。

And as I mentioned earlier, the adaptive immune system then acquires a memory of the specific fit between a given antibody that it made and the viral invader, and the successful battle that those antibodies waged on that viral invader, and that memory is maintained such that if the next week or the next season you encounter the exact same serotype of cold virus or same type of flu virus, well then you already have antibodies ready to be deployed.

正如我之前提到的，适应性免疫系统会获得它所产生的给定抗体与病毒入侵者之间的特定配合的记忆，以及这些抗体对病毒入侵者发动的成功战斗，并且这种记忆会被维持，这样，如果下周或下个季节你遇到完全相同血清型的感冒病毒或相同类型的流感病毒，那么你就已经有了可以部署的抗体。

Sometimes the antibodies continue to circulate in your system.

有时抗体会继续在您的系统中循环。

Sometimes you need to generate more of them, and the immune system is that amazing.

有时你需要产生更多的免疫系统，而免疫系统就是如此神奇。

It can actually send a message back to that stem cell population in the bone marrow or elsewhere, say, "Hey, listen, this virus that we beat a few weeks or months or years back, it's back.

它实际上可以向骨髓或其他地方的干细胞群发送一条信息，说：“嘿，听着，我们几周、几个月或几年前击败的这种病毒，它回来了。

We need more antibodies." And boom, your adaptive immune system churns those antibodies out and kills the virus.

我们需要更多的抗体。”然后，你的适应性免疫系统就会产生这些抗体并杀死病毒。

Now as a final point about the immune system, I've been talking a lot today about cells traveling to and killing viruses and sending signals, "Eat me, help me," et cetera.

现在，作为关于免疫系统的最后一点，我今天谈论了很多关于细胞前往并杀死病毒并发送信号“吃我，帮助我”等等。

It's important to understand that while cells can migrate through the body, a lot of what we're talking about here is the movement of proteins through the vascular, through the blood system of the body.

重要的是要了解，虽然细胞可以在体内迁移，但我们在这里讨论的很多内容是蛋白质通过血管、通过身体的血液系统的运动。

But there's another system that's very important for all of this that's collaborating with the vascular system, and that's the lymphatic system.

但还有另一个系统对于所有这一切都非常重要，它与血管系统合作，那就是淋巴系统。

And we don't have time to go into a whole lecture about the lymphatic system, but suffice to say, the lymphatic system can pull stuff from the blood, such as viruses, but also cells that have been beaten up or cells that have been eaten and are contained within other cells, such as macrophages, and it can do some filtering of those different cell types, and it can produce its own useful chemicals that then can be reintroduced to the bloodstream in order to help combat the infection.

我们没有时间详细讲讲淋巴系统，但我只想说，淋巴系统可以从血液中提取物质，例如病毒，也可以提取被殴打的细胞或被吃掉并包含在其他细胞（例如巨噬细胞）中的细胞，并且它可以对这些不同的细胞类型进行一些过滤，并且可以产生自己的有用化学物质，然后将这些化学物质重新引入血液中以帮助对抗感染。

Now this becomes very important when later we talk about how specific forms, intensities, and durations of exercise can increase the ability for your innate immune system to combat infections, so that your adaptive immune system perhaps doesn't even have to get involved in the battle because your innate system handled it.

现在，当我们稍后讨论特定形式、强度和持续时间的运动如何提高先天免疫系统对抗感染的能力时，这一点变得非常重要，这样您的适应性免疫系统可能甚至不必参与战斗，因为您的先天系统已经处理了它。

There are data to show that exercise of sufficient intensity and duration, but not excessive intensity and duration, can recruit the lymphatic system and recruit or increase the activity of the innate immune system, even in the absence of an infection, such that if you go to that party and you encounter that person with a cold or flu, you can defeat that cold or flu virus at the outset and never have to deal with making antibodies to that cold or flu virus at all.

有数据表明，足够强度和持续时间的运动，但不是过度强度和持续时间，可以募集淋巴系统，募集或增强先天免疫系统的活动，即使没有感染，这样，如果你去参加聚会，遇到患感冒或流感的人，你可以从一开始就打败感冒或流感病毒，而根本不需要制造针对感冒或流感病毒的抗体。

Okay, so now you have a fairly sophisticated biological understanding of what colds are, what flus are, and the way that your immune system works to fight off viruses like colds and flus.

好的，现在您对什么是感冒、什么是流感以及您的免疫系统如何抵抗感冒和流感等病毒有了相当复杂的生物学了解。

So with that in mind, I think now is the appropriate time to start talking about what the scientific peer-reviewed research says about how to allow your immune system to function at its best, such that you can combat colds and flus, meaning if you are exposed to a cold or flu, that is, if it breaches that physical barrier of your skin and the mucosal lining of your nose, your mouth, or it gets into your eyes, that you stand the greatest chance of defeating that cold or flu at the level of your innate immune system, such that your adaptive immune system never even has to respond to it by creating all those specific antibodies.

因此，考虑到这一点，我认为现在是开始讨论科学同行评审研究所说的关于如何让你的免疫系统发挥最佳功能的适当时机，这样你就可以对抗感冒和流感，这意味着如果你接触了感冒或流感，也就是说，如果它突破了你皮肤的物理屏障以及你鼻子、嘴巴的粘膜衬里，或者进入了你的眼睛，那么你就有最大的机会在你的先天免疫水平上战胜感冒或流感。系统，这样您的适应性免疫系统甚至不需要通过产生所有这些特异性抗体来对其做出反应。

Now fortunately, there are a lot of different things we can do to improve the function of our immune system.

幸运的是，我们可以采取很多不同的措施来改善免疫系统的功能。

In fact, I feel like any time the winter months roll around, we start to see the same list of things surface online and in the press.

事实上，我觉得每当冬季到来时，我们就会开始在网上和媒体上看到相同的列表。

And I don't want to diminish these things.

我不想减少这些事情。

They are, in fact, the bedrock of maintaining and enhancing the function of your innate immune system.

事实上，它们是维持和增强先天免疫系统功能的基石。

So what are those?

那么那些是什么？

Well, some of these will be pretty obvious, things like getting enough quality sleep each night.

嗯，其中一些是非常明显的，比如每晚获得充足的优质睡眠。

We know, for instance, that if you're sleep deprived, so especially if you stay up all night, but certainly even if you only get 50% or 75% of your sleep requirement, that your innate immune system is going to suffer.

例如，我们知道，如果您睡眠不足，特别是当您熬夜时，但即使您只满足了睡眠需求的 50% 或 75%，您的先天免疫系统也会受到影响。

It's not going to be as effective at combating flus or colds.

它在对抗流感或感冒方面不会那么有效。

In addition to that, we know that exercise of specific type and specific duration and specific intensity can serve to bolster the innate immune system, and we'll talk about the specific exercise protocols that can best achieve that.

除此之外，我们知道特定类型、特定持续时间和特定强度的运动可以增强先天免疫系统，我们将讨论最能实现这一目标的特定运动方案。

We also hear, and it's absolutely true, that we need adequate nutrition.

我们还听说，我们需要充足的营养，这绝对是事实。

If we are in a caloric deficit, for instance, if we're trying to diet through the winter months, which many people try to do, that can place our innate immune system in a bit of a compromised state.

例如，如果我们处于热量不足状态，如果我们在整个冬季尝试节食（许多人都尝试这样做），这可能会使我们的先天免疫系统处于某种受损状态。

That said, things like intermittent fasting or even longer duration fasts have been implicated, and here I really want to underscore implicated, in brief improvements in the function of the innate immune system.

也就是说，间歇性禁食甚至更长持续时间的禁食等事情都与此有关，在这里我真的想强调一下，先天免疫系统功能的简要改善。

However, extended fasts or not eating enough calories to maintain body weight for many, many days in a row can actually compromise the function of the innate immune system.

然而，长时间禁食或连续很多天没有摄入足够的热量来维持体重实际上会损害先天免疫系统的功能。

I'll go into this a bit deeper in a moment.

我稍后会更深入地讨论这个问题。

And then, of course, we hear about stress, that we're all supposed to regulate our levels of stress, not get too stressed.

然后，当然，我们听说了压力，我们都应该调节我们的压力水平，而不是压力太大。

And here I have to put an asterisk next to those statements because yes, indeed, chronic stress, meaning stress that continues day after day after day, or even short periods of stress that impede our ability to sleep at night, can indeed reduce the functioning of our innate immune system.

在这里，我必须在这些陈述旁边加一个星号，因为是的，确实，慢性压力，即日复一日持续的压力，甚至是阻碍我们夜间睡眠能力的短期压力，确实会降低我们先天免疫系统的功能。

However, it's also clear that short bouts of stress, provided that they don't inhibit our ability to sleep that night, can actually enhance the function of the immune system.

然而，同样明显的是，只要不影响我们当晚的睡眠能力，短暂的压力实际上可以增强免疫系统的功能。

And this is something that I don't think is talked about enough.

我认为这一点讨论得还不够。

We hear so often that, quote-unquote, "Cortisol is bad.

我们经常听到这样一句话：“皮质醇不好。

It's a stress hormone." Listen, cortisol is fantastic, provided that it is elevated early in the day and not late in the day or evening.

这是一种压力荷尔蒙。”听着，皮质醇是非常棒的，只要它在一天的早些时候而不是在白天或晚上的时候升高。

Also, cortisol does have thresholds beyond which if it's too high, can be bad for us.

此外，皮质醇确实有一个阈值，如果过高，就会对我们不利。

But it's also the case that if cortisol levels are too low, that's bad for us, and it's especially bad for the functioning of our immune system because glucocorticoids, of which cortisol is, have an important role in activating those natural killer cells of the innate immune system.

但情况也是如此，如果皮质醇水平太低，这对我们不利，尤其对我们的免疫系统的功能不利，因为皮质醇所属的糖皮质激素在激活先天免疫系统的自然杀伤细胞方面发挥着重要作用。

They are one of the primary signals by which those interleukins, like interleukin-1 and interleukin-6, are deployed in our body.

它们是白细胞介素（如白细胞介素 1 和白细胞介素 6）在我们体内部署的主要信号之一。

And so very often we'll hear stress increases inflammation, and indeed, interleukin-1, interleukin-6 are pro-inflammatory.

我们经常会听到压力会增加炎症，事实上，白细胞介素 1 和白细胞介素 6 具有促炎作用。

You might think, "Oh my goodness, I don't want that.

你可能会想：“天哪，我不想这样。

I don't want cortisol.

我不想要皮质醇。

I don't want these interleukins elevated." But guess what?

我不希望这些白细胞介素升高。”但你猜怎么着？

The inflammation response is also an important component of that innate immune system that allows us to combat infections.

炎症反应也是先天免疫系统的重要组成部分，使我们能够抵抗感染。

So in trying to keep our innate immune system tuned up, I realize that's not a biological statement, tuned up, but keep our immune system functioning at its best, we want inflammation available as a tool to combat infection.

因此，在试图保持我们的先天免疫系统处于最佳状态时，我意识到这不是一个生物学声明，而是保持我们的免疫系统处于最佳状态，我们希望炎症可以作为对抗感染的工具。

We want cortisol available as a way to activate that inflammation and other aspects of our immune system.

我们希望皮质醇能够作为激活炎症和免疫系统其他方面的一种方式。

We just don't want so much cortisol and so much inflammation that we can't sleep and that our gut microbiome suffers.

我们只是不想要太多的皮质醇和太多的炎症，以至于我们无法入睡并且我们的肠道微生物群受到影响。

And that brings me to the other component that's important for the basic functioning of your innate immune system, so that you can be at your strongest when you inevitably encounter those cold and flu viruses.

这让我想到了另一个对你的先天免疫系统的基本功能很重要的组成部分，这样当你不可避免地遇到感冒和流感病毒时，你就能保持最强的状态。

Why do I say inevitably?

为什么我说不可避免呢？

Look, if you exist in the world, that is, if you live on planet Earth, you are going to be bombarded with different viruses and bacteria and funguses and all this stuff throughout your days.

听着，如果你存在于这个世界上，也就是说，如果你生活在地球上，那么你一生中都会受到不同病毒、细菌、真菌和所有这些东西的轰炸。

And yes, in those winter months, because people are spending more time indoors and they're touching each other and surfaces more, breathing on each other more, sneezing on each other more, and so on and so forth, there is more propagation of colds and flus.

是的，在冬天的几个月里，因为人们在室内呆的时间更多，彼此接触和表面接触更多，彼此呼吸更多，彼此打喷嚏更多，等等，所以感冒和流感的传播更多。

So if we take a step back and we ask, "How can I have my immune system as strong and ready as possible to combat cold and flu viruses?" We get to those basics.

因此，如果我们退一步问：“我怎样才能让我的免疫系统尽可能强大并做好准备来对抗感冒和流感病毒？”我们了解这些基础知识。

It's make sure you're getting enough quality sleep each night.

确保您每晚获得充足的优质睡眠。

How much is enough?

多少钱才够呢？

However much you need in order to not feel sleepy during the day, except maybe the requirement for a short nap of anywhere from 10 to 30 minutes.

无论您需要多少时间才能在白天不感到困倦，除了可能需要 10 到 30 分钟的短暂小睡。

Not everyone requires that, but that's perfectly normal to have an afternoon dip in energy that can be restored with a short nap or non-sleep deep rest.

并不是每个人都需要这样，但下午能量下降是完全正常的，可以通过短暂的小睡或非睡眠深度休息来恢复。

We'll provide links to non-sleep deep rest and other tools in the show note captions that are zero-cost tools to allow you to recover your energy.

我们将在节目注释标题中提供非睡眠深度休息和其他工具的链接，这些工具是零成本工具，可让您恢复精力。

Some people just simply take a nap and that sort of thing.

有些人只是简单地小睡一下之类的。

If you want tools for improving your sleep and making sure that you're getting enough quality sleep each night, we will also provide a link to our zero-cost sleep toolkit that details that in PDF form and just lists out the things that you can do or take if that's your choice, and so on and so forth.

如果您需要改善睡眠并确保每晚获得充足优质睡眠的工具，我们还将提供零成本睡眠工具包的链接，该工具包以 PDF 形式详细说明，并仅列出您可以做或采取的事情（如果您选择的话），等等。

And of course, we've done episodes on quality nutrition and what that means.

当然，我们已经制作了有关优质营养及其含义的剧集。

We've done episodes on stress and how to combat stress, and we've done episodes on the so-called gut microbiome.

我们制作了有关压力和如何对抗压力的剧集，并且制作了有关所谓肠道微生物组的剧集。

But right now, I just want to mention that the gut microbiome, which are the trillions of little microbacteria that interact heavily with the immune system and help support the immune system, you want to keep the gut microbiome healthy.

但现在，我只想提一下肠道微生物组，它们是数万亿个小微生物，与免疫系统密切相互作用并帮助支持免疫系统，您希望保持肠道微生物组的健康。

So you'll notice that we include some tools related to the gut microbiome here in a moment.

因此，您会注意到我们稍后会在此提供一些与肠道微生物组相关的工具。

And this is very important, keep in mind that the microbiome doesn't just exist in the gut.

这非常重要，请记住微生物组不仅仅存在于肠道中。

So often these days, we hear about the gut microbiome, and I'm oh so happy that the gut microbiome is getting the attention that it deserves in the context of mental health, physical health, and performance.

这些天，我们经常听说肠道微生物组，我很高兴肠道微生物组在心理健康、身体健康和表现方面得到了应有的关注。

But we can't forget that the microbiome also exists on the surface of the eyes and in the nasal passages.

但我们不能忘记微生物组也存在于眼睛表面和鼻道中。

And indeed, the microbiome that's specific to the nasal passages, as I mentioned before, is very different from the microbiome that exists within the mouth.

事实上，正如我之前提到的，鼻道特有的微生物组与口腔内存在的微生物组非常不同。

And the microbiome that exists within the mucosa of the nasal passages seems to be the most effective at combating any viruses that we encounter, especially cold and flu viruses.

鼻道粘膜内存在的微生物组似乎是对抗我们遇到的任何病毒最有效的方法，尤其是感冒和流感病毒。

So while ideally, you would never encounter a cold or flu virus, we know that if the cold or flu viruses go in through the nasal passages, you stand the greatest chance of combating that particular cold or flu.

因此，虽然理想情况下，您永远不会遇到感冒或流感病毒，但我们知道，如果感冒或流感病毒通过鼻道进入，您就有最大的机会抵抗这种特定的感冒或流感。

So what does that mean?

那么这意味着什么呢？

This is where I get to make a strong push for being a nasal breather.

这就是我大力推动成为鼻呼吸者的地方。

Certainly, in sleep, you want to be a nasal breather, but also throughout the day, unless you're speaking or unless you're exercising hard enough that you need to breathe through your mouth, or unless you're eating, being a nasal breather is known to provide the right milieu, the right environment to keep that nasal microbiome at its healthiest and to promote the diversity of microbiota in the nasal passages that can best protect you against colds, and flus.

当然，在睡眠时，您想要用鼻呼吸，但全天也是如此，除非您说话或锻炼得足够厉害，需要通过嘴呼吸，或者除非您正在吃饭，众所周知，用鼻呼吸可以提供合适的环境，使鼻腔微生物群保持在最健康的状态，并促进鼻道微生物群的多样性，从而最好地保护您免受感冒和流感的侵害。

And there are a growing number of studies that point to this fact.

越来越多的研究指出了这一事实。

I'll provide a link to one that I like very much, which is entitled "Alterations in oral, nasal, pharyngeal microbiota and salivary proteins in mouth-breathing children." This is but one study pointing to the fact that being a nasal breather is a good thing.

我将提供一个我非常喜欢的链接，其标题为“口呼吸儿童口腔、鼻腔、咽部微生物群和唾液蛋白的变化”。这只是一项研究，表明用鼻呼吸是一件好事。

Mouth-breathing children and mouth-breathing adults, meaning children and adults that default to mouth-breathing, tend to get more infections of the upper respiratory tract, including colds and flus.

用嘴呼吸的儿童和用嘴呼吸的成人，即默认用嘴呼吸的儿童和成人，往往更容易患上呼吸道感染，包括感冒和流感。

Consciously focusing on nasal breathing is one of the best things that we can all do to combat any colds or flus that we might encounter.

有意识地专注于鼻呼吸是我们对抗可能遇到的任何感冒或流感所能做的最好的事情之一。

So earlier, we talked about trying to avoid touching your eyes, at least without washing your hands first, or sanitizing your hands first after you meet somebody, keeping in mind that most people do that unconsciously.

早些时候，我们讨论过尽量避免触摸眼睛，至少在不先洗手的情况下，或者在见到某人后先消毒双手，请记住，大多数人都是无意识地这样做的。

Here we are also saying when you enter a room, you're hanging out with people, maybe you're waiting for public transportation, or you're at work, or walking down the hallway, unless you are exercising hard, unless you are talking, try to focus on being a nasal breather.

在这里我们还说，当你进入一个房间，你正在与人闲逛，也许你正在等待公共交通，或者你在工作，或者走在走廊上，除非你正在努力锻炼，除非你在说话，否则尽量专注于用鼻呼吸。

There are a bunch of other reasons to be a nasal breather as well, but this is one of the primary ones.

使用鼻呼吸的原因还有很多，但这是最主要的原因之一。

And I'll provide a link to another reference, which is the book "Jaws" by my colleagues at Stanford, which talks about nasal breathing and the importance of nasal breathing, but also the degree to which children and adults open themselves up to increased levels of viral infections, as well as bacterial infections, but viral infections in particular, when they rely on mouth-breathing.

我将提供另一个参考资料的链接，这是我在斯坦福大学的同事写的《大白鲨》一书，其中讨论了鼻呼吸和鼻呼吸的重要性，以及儿童和成人在多大程度上暴露于病毒感染和细菌感染的程度，特别是当他们依赖口呼吸时，病毒感染。

And the incredible benefits of doing this very simple zero-cost thing of whenever you can consciously remember to, breathing through your nose as opposed to breathing through your mouth.

只要您有意识地记住，通过鼻子呼吸而不是通过嘴呼吸，做这种非常简单的零成本事情就会带来令人难以置信的好处。

And just as an additional point about nasal breathing, because I can't resist telling you this, I just think it's so cool, such an interesting adaptation.

作为关于鼻呼吸的补充一点，因为我忍不住要告诉你这一点，我只是觉得它太酷了，这是一个非常有趣的适应。

When we breathe through our nose, we heat the air in a way that's very different from the way we heat the air when we mouth breathe, and by heating the air that's coming into the nasal passages, it shifts the probability that cold or flu viruses will successfully embed in the mucosal lining and infect the underlying cells and get into the other cells and tissues of our body.

当我们通过鼻子呼吸时，我们加热空气的方式与我们用嘴呼吸时加热空气的方式非常不同，并且通过加热进入鼻道的空气，它改变了感冒或流感病毒成功嵌入粘膜内层并感染下面的细胞并进入我们身体的其他细胞和组织的可能性。

So this whole thing about nasal breathing is important and effective at the level of temperature regulation of the milieu within the nose, and therefore the viruses that end up in the nose, as well as the mucosal lining, the chemicals made by the mucosal lining.

因此，关于鼻呼吸的整个过程对于鼻子内环境的温度调节非常重要且有效，因此最终进入鼻子的病毒以及粘膜内层，即由粘膜内层产生的化学物质。

And again, the nose is a very different place than the mouth.

再说一次，鼻子和嘴是一个非常不同的地方。

In fact, I'll provide a link to yet another paper, which is entitled "Human nasal microbiota." It's a really interesting paper.

事实上，我将提供另一篇论文的链接，该论文的标题是“人类鼻腔微生物群”。这是一篇非常有趣的论文。

It's actually an interview with a scientist who's expert in the nasal microbiome, talking about how this structure within our nose really is the primary defense site by which we destroy potentially incoming viruses.

这实际上是对一位鼻腔微生物专家科学家的采访，谈论我们鼻子内的这种结构如何真正成为我们摧毁潜在传入病毒的主要防御部位。

So if it sounds overly simple, just breathe through your nose.

因此，如果这听起来过于简单，只需通过鼻子呼吸即可。

It is very simple, but it's also very effective.

它非常简单，但也非常有效。

Now, it's also clearly the case that keeping your gut microbiome is advantageous for keeping your innate immune system at its most robust level of functioning.

现在，很明显，保持肠道微生物组有利于使先天免疫系统保持最强大的功能水平。

And I should mention that your gut microbiome isn't just about your stomach.

我应该提到的是，您的肠道微生物组不仅仅与您的胃有关。

We hear the word gut and we think stomach, but it's actually the entire length of your digestive tract, from your mouth out the other end.

我们听到“肠道”这个词时会想到“胃”，但它实际上是整个消化道的长度，从嘴到另一端。

And different microbiota exist at different locations along that tract of mucosa, and there are a couple things that one can do in order to make sure that the gut microbiome is best supported along that entire length.

不同的微生物群存在于粘膜的不同位置，人们可以采取一些措施来确保肠道微生物群在整个长度上得到最好的支持。

The first one is that, and this was covered on the episode that we did with my colleague Justin Sonnenburg, who is a world expert in the gut microbiome, and that is to consume anywhere from two to four servings of low-sugar fermented foods per day.

第一个是，我们和我的同事贾斯汀·索南伯格（Justin Sonnenburg）一起做的一集对此进行了介绍，他是肠道微生物组的世界专家，每天食用两到四份低糖发酵食品。

So things like sauerkraut, things like kimchi, things like kefir, things like kombucha.

比如泡菜、泡菜、开菲尔、康普茶等。

It can be a little bit of work to figure out which of these you like and which ones you're willing to consume on a regular basis, but it's very clear that the brine, that kind of salty solution around the sauerkraut, and by the way, when I say sauerkraut, what we're talking about here is the type that has to be refrigerated.

弄清楚你喜欢其中哪一个以及你愿意定期食用哪一个可能需要一些工作，但很明显，盐水，酸菜周围的那种盐溶液，顺便说一句，当我说酸菜时，我们在这里谈论的是必须冷藏的类型。

It contains what are called live cultures, as opposed to the sauerkraut that can exist in the non-refrigerated portion of the store, or pickles that also have that brine and that have to be kept in the refrigerator even before they're opened.

它含有所谓的活菌，而不是商店非冷藏部分中存在的泡菜，或者也含有盐水并且在打开之前必须保存在冰箱中的泡菜。

And of course, things like yogurt, which have active live cultures.

当然，还有像酸奶这样的东西，它们含有活跃的活菌。

Those are the sorts of things that are going to best support the diversity of microbiota along the entire length of the gut microbiome, such that your gut microbiome can do its job in supporting your nervous system, but here, especially in the context of today's discussion, your immune system.

这些东西将最好地支持整个肠道微生物组的微生物群多样性，这样您的肠道微生物组就可以在支持您的神经系统方面发挥作用，但在这里，特别是在今天讨论的背景下，您的免疫系统。

Now, the low sugar component of low-sugar fermented foods is important because what we know is that if you're consuming yogurts with a lot of sugar, or you're consuming kombucha with high levels of sugar, or you're consuming pickles or sauerkraut that have a lot of sugar in them, you're probably going to start to create some other issues related to the sugar.

现在，低糖发酵食品中的低糖成分很重要，因为我们知道，如果您食用含大量糖的酸奶，或者食用含糖量高的康普茶，或者食用含大量糖的泡菜或泡菜，您可能会开始产生一些与糖相关的其他问题。

What you're really looking for are these low-sugar fermented foods, and they can be a little bit tricky to seek out in the store, but they're usually there.

您真正需要的是这些低糖发酵食品，在商店里寻找它们可能有点困难，但它们通常在那里。

And once you identify the ones that you like, you should really aim to get two to four servings of those per day.

一旦你确定了你喜欢的食物，你应该真正的目标是每天吃两到四份。

You can also consume a prebiotic or probiotic in the form of capsule form.

您还可以服用胶囊形式的益生元或益生菌。

Things like AG1 Athletic Greens also contain prebiotic, probiotic.

像 AG1 Athletic Greens 这样的东西也含有益生元、益生菌。

But it's very clear that consuming two to four servings of low-sugar fermented foods per day is among the best ways to promote health of the gut microbiome, and that the gut microbiome is so important for keeping the innate immune system thriving, such that it can combat the colds or flus that are trying to bombard your system.

但很明显，每天食用两到四份低糖发酵食品是促进肠道微生物组健康的最佳方法之一，而且肠道微生物组对于保持先天免疫系统的蓬勃发展非常重要，因此它可以对抗试图轰炸您的系统的感冒或流感。

Now, there's another tool that you can use to enhance your gut microbiome.

现在，您可以使用另一种工具来增强肠道微生物组。

I have to warn you, this one might make a few of you cringe a little bit, but this is one that I actually started doing about four months ago.

我必须警告你们，这可能会让你们中的一些人有点畏缩，但这是我大约四个月前开始做的。

It's an interesting one.

这是一件有趣的事。

It kind of dates back to some older, quote-unquote, traditional medicine practices, but it makes really good logical sense.

它可以追溯到一些更古老的、不引用的传统医学实践，但它确实具有很好的逻辑意义。

To be fair, I'm not aware of any randomized controlled trial exploring the use of this protocol, but it's so simple and completely cost-free, and it stands so strongly on the logic of how the gut and oral microbiome work that frankly, I started doing it, and whether or not it's placebo effect or not, I don't know, but I feel better and it's so easy to do, and it stands to potentially improve the function of your gut microbiome enough that I figured I would at least share it with you, and then you can decide.

公平地说，我不知道有任何随机对照试验探索该方案的使用，但它是如此简单且完全免费，而且它如此强烈地基于肠道和口腔微生物组如何工作的逻辑，坦率地说，我开始这样做，无论它是否是安慰剂效应，我不知道，但我感觉好多了，而且它很容易做到，而且它有可能改善肠道微生物组的功能，我想我至少会分享它和你在一起，然后你就可以做出决定。

So what this protocol essentially consists of is before you go to sleep at night or in the morning, you pour yourself a little bit of water, whatever water you happen to consume, just clean, clear water, and then you take a sip of that water when you wake up in the morning, and you swish it around in your mouth, and then you swallow it.

所以这个方案的本质是在你晚上或早上睡觉之前，给自己倒一点水，无论你喝什么水，只要干净、清澈的水，然后当你早上醒来时喝一口水，然后在嘴里漱口，然后吞下它。

Now, for those of you that are like, "Ugh, gross," let's think about this.

现在，对于那些会说“呃，太恶心了”的人来说，让我们考虑一下这个问题。

Is it really gross to swish a little bit of water around in your mouth and then swallow that water when you first wake up, prior to brushing your teeth, of course?

当你第一次醒来时，当然是在刷牙之前，在嘴里漱口一点水，然后吞下这些水，真的很恶心吗？

Well, it might seem gross to you, but throughout the night when you're sleeping, especially if you are a nasal breather while you sleep, the environment within your mouth is such that you're breeding a lot of bacteria.

嗯，这对你来说可能看起来很恶心，但在你睡觉的整个晚上，特别是如果你在睡觉时用鼻呼吸，你的口腔内的环境会滋生大量细菌。

You are creating all those little microbacteria that potentially can inhabit your digestive tract and provide at least some of the substrate for the microbiota in your digestive tract to thrive.

您正在创造所有这些小微生物，这些微生物可能会栖息在您的消化道中，并为您消化道中的微生物群的繁衍生息提供至少一些底物。

And if that seems gross to you, keep in mind that's what having a healthy gut microbiome really is all about.

如果您觉得这很恶心，请记住，这就是拥有健康的肠道微生物组的真正含义。

So the protocol is very simple.

所以协议非常简单。

At zero cost, you take a swig of water, swish it around, and swallow it.

以零成本，你喝一大口水，漱口，然后吞下。

Oddly, it doesn't taste bad.

奇怪的是，味道并不难闻。

In fact, it'll just taste like swallowing, and in fact, it tastes like swallowing a little bit of water.

事实上，它的味道就像吞咽，而且事实上，它的味道就像吞咽了一点水。

It's not as if it tastes like bad breath or something like that.

不像是口臭之类的味道。

It's a very simple protocol that, again, no randomized control trials, but really stands on the logic of how the oral microbiome and the gut microbiome interact.

这是一个非常简单的方案，同样没有随机对照试验，但真正符合口腔微生物组和肠道微生物组如何相互作用的逻辑。

And because what we're talking about here is supporting the function of your gut microbiome such that it supports the function of your innate immune system, such that you can avoid colds and flus, at least to me, it seems like a pretty low bar, yes.

因为我们在这里讨论的是支持肠道微生物组的功能，从而支持先天免疫系统的功能，这样您就可以避免感冒和流感，至少对我来说，这似乎是一个相当低的标准，是的。

Okay, so to bolster your innate immune system, you want to get that quality sleep as often as you possibly can.

好的，为了增强您的先天免疫系统，您需要尽可能多地获得高质量的睡眠。

You want to support the gut microbiome in the ways that we just described.

您希望以我们刚才描述的方式支持肠道微生物组。

What about exercise?

运动呢？

We hear it all the time.

我们一直听到这样的说法。

Exercise is so good for us.

锻炼对我们来说非常有好处。

It enhances the immune system, and on and on.

它可以增强免疫系统，等等。

And listen, I'm a huge believer in exercise.

听着，我非常相信锻炼。

I personally like to do three bouts of cardiovascular exercise per week, one long, one medium, one short, and I do three bouts of resistance training each week.

我个人喜欢每周做三轮心血管运动，一轮长，一轮中，一轮短，我每周做三轮阻力训练。

All of that, and specifically what I do, is available to you as a zero cross protocol in the form of a PDF.

所有这些，特别是我所做的，都可以作为 PDF 形式的零交叉协议提供给您。

We have a link to that in the show note captions.

我们在节目注释标题中有一个链接。

I also have a whole episode about foundational fitness, and so on.

我还有一整集关于基础健身的内容，等等。

The discussion we're going to have now is about what general forms of exercise actually do support the innate immune system, and, and this is really important, what forms of exercise actually deplete your innate immune system.

我们现在要讨论的是，哪些一般形式的运动实际上可以支持先天免疫系统，并且这一点非常重要，哪些形式的运动实际上会消耗您的先天免疫系统。

This isn't talked about enough, I think.

我认为这还不够讨论。

There are certain intensities and durations of exercise that make us more vulnerable to colds and flus.

一定强度和持续时间的运动会使我们更容易患感冒和流感。

So we're going to discuss that.

所以我们要讨论这个问题。

Before we do that, I want to just briefly touch into something that I hear a lot, which is the question, if I'm feeling a little bit run down, should I exercise or not?

在此之前，我想简单谈谈我经常听到的一个问题，那就是如果我感觉有点疲惫，我是否应该锻炼？

And to be honest, there isn't a straightforward answer to that question.

老实说，这个问题没有直接的答案。

It's impossible for me or for you to know whether or not you were indeed exposed to a cold or flu and you're starting to combat it at the level of your innate immune system, or whether or not you're just feeling a little bit sluggish.

我或你都不可能知道你是否确实感染了感冒或流感，并且你是否开始在先天免疫系统的水平上对抗它，或者你是否只是感觉有点迟钝。

However, what we do know is that if you are feeling malaise at the level of the body, like your body is feeling different, it's feeling heavier, you're feeling tired, you're feeling tired at a time of day that doesn't make sense given your usual patterns of being tired.

然而，我们所知道的是，如果您在身体层面感到不适，就像您的身体感觉不同，感觉更重，您感到疲倦，您在一天中的某个时间感到疲倦，考虑到您通常的疲倦模式，这种疲倦是没有意义的。

You're feeling tired in a way that doesn't make sense given how much sleep you got the night before, right?

考虑到你前一天晚上睡了多少觉，你感觉很累，这是没有意义的，对吧？

Here what we're talking about is ruling out any possible life stressor.

我们在这里讨论的是排除任何可能的生活压力源。

You were up too late, or you drank caffeine at the wrong time, or something like that.

你起得太晚了，或者你在错误的时间喝了咖啡因，或者类似的事情。

What we know is that if you're feeling that general malaise across your whole body, it is fairly likely that you're coming down with something, and that your best response to that would be to go home, take a hot shower or bath, I'll explain why you would want to do that in a few minutes, and then get into bed early, and even if you can't fall asleep, to just be as still and as relaxed as possible.

我们所知道的是，如果你感觉全身不适，很可能你得了某种病，对此你最好的反应就是回家，洗个热水澡或泡个澡，我会在几分钟内解释为什么你会想要这样做，然后早点上床睡觉，即使你无法入睡，也要尽可能保持安静和放松。

We know that if you push into bouts of intense activity or even just push yourself to engage in activity when you're feeling run down at that sort of whole body level, maybe a little tickle in your throat, you are going to compromise the function of your innate immune system, and it's very likely that you're going to get more sick than you would otherwise.

我们知道，如果你进行一阵阵的剧烈活动，或者只是在你感觉全身精疲力尽的时候强迫自己参加活动，也许你的喉咙有点痒，你的先天免疫系统的功能就会受到损害，而且很可能你会比其他情况更容易生病。

So here's my suggestion.

这是我的建议。

If you're starting to feel run down at the level of whole body malaise or you just don't feel right, you're best off taking a hot shower or bath and getting into bed, or just getting into bed and trying to rest and get as much sleep, probably even a little bit of extra sleep, and here's why.

如果你开始感到全身不适，或者只是感觉不舒服，你最好洗个热水澡或泡澡，然后上床睡觉，或者只是上床休息，尽量多睡觉，甚至可能多睡一点，原因如下。

That whole body malaise, that extra fatigue that's not easily explained by other factors in your life, have to do with the fact that when your innate immune system is activated, meaning it's already combating a cold or flu, interleukin-1 and interleukin-6 have a way of interacting with a particular brain area called the dorsal raphe nucleus, which is chock-a-block full of neurons that release serotonin.

全身不适，即生活中其他因素无法轻易解释的额外疲劳，与以下事实有关：当您的先天免疫系统被激活时，这意味着它已经在对抗感冒或流感，白细胞介素 1 和白细胞介素 6 会与称为中缝背核的特定大脑区域相互作用，该区域充满了释放血清素的神经元。

And serotonin from the dorsal raphe nucleus acts on specific regions of your hypothalamus, areas like the preoptic region, for those of you that want to know, and other areas of the hypothalamus that generate a state of sleepiness.

来自中缝背核的血清素作用于下丘脑的特定区域，如视前区（对于那些想知道的人来说）以及下丘脑的其他产生困倦状态的区域。

In addition, when we are getting sick, our sleep patterns change.

此外，当我们生病时，我们的睡眠模式也会发生变化。

We feel like we need to sleep more, but we don't feel as rested from that sleep, and that has to do with the ways that serotonin interacts with some of the components of the brain circuitry involved in sleep that controls slow wave or deep sleep, and this is a whole discussion unto itself.

我们觉得我们需要睡得更多，但我们并没有从睡眠中得到休息，这与血清素与控制慢波或深度睡眠的睡眠中涉及的大脑电路的一些组件相互作用的方式有关，这本身就是一个完整的讨论。

I actually covered a lot of the mechanistic aspects of this business of immune-induced sleepiness and malaise associated with feeling sick in an episode about interactions between the neural and immune system that I will also provide a link to in the show note captions.

实际上，我在有关神经系统和免疫系统之间相互作用的一集中介绍了免疫引起的困倦和与感觉不舒服相关的免疫诱发的困倦和不适的许多机制方面，我还将在节目注释标题中提供链接。

But suffice to say, if you're feeling that whole body malaise, and especially if you also have a little bit of a throat tickle, and you're just not feeling right for you, you're not accustomed to feeling that way at that time of day or night, well, then I encourage you to get rest because chances are you're already combating an infection.

但我只想说，如果您感到全身不适，特别是如果您还有一点喉咙发痒，并且您只是感觉不舒服，那么您不习惯在白天或晚上的那个时间有这种感觉，那么我鼓励您休息，因为很可能您已经在与感染作斗争。

However, if you are out and about a lot during the winter months, or you're interacting with a lot of people by virtue of work or public transportation or whatever, the gym, et cetera, or you're a school teacher, maybe your kids are coming home with colds and flus, and you're not yet feeling that malaise.

然而，如果你在冬季经常外出，或者你通过工作、公共交通或其他什么方式、健身房等与很多人交往，或者你是一名学校老师，也许你的孩子回家时患有感冒和流感，而你还没有感到那种不适。

You're not feeling any throat tickle.

你感觉不到喉咙发痒。

You're not getting that kind of burning or tickle within your nasal passages when you breathe.

当您呼吸时，您的鼻道内不会出现那种灼烧感或发痒感。

We're all familiar with these things, the watering of the eyes that kind of precedes the getting the full-blown cold or flu.

我们都熟悉这些事情，在患上感冒或流感之前会流泪。

Well, if you're not experiencing that stuff and you want to keep your innate immune system strong and able to combat off colds and flus, then we know that exercise can be an excellent way to increase the output of that innate immune system.

好吧，如果您没有经历过这种情况，并且希望保持先天免疫系统强大并能够抵抗感冒和流感，那么我们知道锻炼是增加先天免疫系统输出的绝佳方法。

What I mean by that is the appropriate intensity and duration of exercise can act as a stressor that promotes a bit of inflammation, yes, the release of cytokines, and a bit of activation of the innate immune system, including the production of more white blood cells, natural killer cells, such that you're sort of prompting the innate immune system to almost think that there's something to battle, such that if you ever encounter an infection, you can defeat it right off the bat.

我的意思是，适当的运动强度和持续时间可以作为一种压力源，促进一定程度的炎症，是的，促进细胞因子的释放，以及一定程度的先天免疫系统的激活，包括产生更多的白细胞、自然杀伤细胞，这样你就可以促使先天免疫系统几乎认为有东西可以对抗，这样，如果你遇到感染，你可以立即击败它。

So we're going to get granular here about what we mean by proper intensity and duration of exercise.

因此，我们将在这里详细了解适当的运动强度和持续时间的含义。

There's a wonderful review that was published in 2019 in "The Journal of Sport & Health Science" entitled "The Compelling Link Between Physical Activity and the Body's Defense System." And there's a lot to this review article, but I'll just highlight a few of the critical features that are going to directly relate to protocols that I think all of you are going to be interested in.

2019 年《体育与健康科学杂志》上发表了一篇精彩的评论，题为“身体活动与身体防御系统之间的引人注目的联系”。这篇评论文章有很多内容，但我将重点介绍一些与我认为你们所有人都会感兴趣的协议直接相关的关键功能。

First of all, we know that exercise that's of 60 minutes in duration or less and that is intense but not all-out effort, okay?

首先，我们知道持续时间不超过 60 分钟、强度大但不是全力以赴的运动，好吗？

Here we're not talking about percentage of single repetition max weight.

这里我们讨论的不是单次重复最大重量的百分比。

Here we're not talking about 70% to 85% of one's VO2 max.

这里我们讨论的不是最大摄氧量的 70% 到 85%。

What we're talking about is you subjectively gauging what is a 10 out of 10 effort, like you could not do any more.

我们谈论的是你主观地衡量十分之十的努力是什么，就像你不能再做更多的事情一样。

You could not contribute any more effort to that exercise bout.

你无法为那场练习赛贡献更多的努力。

And that's true whether or not we're talking about resistance training exercise or cardiovascular exercise, like running or rowing or things of that sort.

无论我们谈论的是阻力训练运动还是心血管运动，例如跑步或划船或类似的运动，这都是事实。

What we know is that if you do that sort of exercise for about 60 minutes or less, you promote the exchange of components between the blood and the lymphatic system that increase the circulation of those cells and chemicals within the innate immune system, such that not just during exercise, but for many, many hours afterwards, maybe even as much as 24 hours afterwards, your innate immune system level of baseline activity is ramped up, allowing you to better combat infections such as colds and flus.

我们知道，如果你进行这种运动大约 60 分钟或更短时间，你就会促进血液和淋巴系统之间的成分交换，从而增加先天免疫系统内这些细胞和化学物质的循环，这样，不仅在运动期间，而且在运动后的很多、很多小时，甚至可能长达 24 小时后，你的先天免疫系统的基线活动水平都会得到提高，让你更好地对抗感冒和流感等感染。

Okay, so this is an incentive for getting regular exercise of 60 minutes or less per day, making it of sufficient intensity for your innate immune system to deploy more of those chemicals and for your lymphatic and blood circulation to increase their exchange of materials enough that your innate immune system is bolstered.

好的，这是每天进行 60 分钟或更少的定期锻炼的激励因素，使您的先天免疫系统有足够的强度来部署更多这些化学物质，并让您的淋巴和血液循环增加物质交换，足以增强您的先天免疫系统。

However, it is absolutely not the case that more is better.

但是，绝对不是越多越好。

In fact, it's probably the case that less is better.

事实上，情况可能是越少越好。

Here's what we know for sure, and this review covers sort of the extreme of these examples, but for instance, people that do bouts of walking each day for about 60 minutes, brisk walking, experience increased T cell function, so that's an immune cell that goes out and combats cold and flu viruses, and natural killer cell activity, so those increase.

以下是我们可以肯定知道的情况，这篇评论涵盖了这些例子中的一些极端情况，但例如，每天步行约 60 分钟的人，快走，会体验到 T 细胞功能的增强，所以这是一种免疫细胞，可以对抗感冒和流感病毒，自然杀伤细胞的活性也会增强。

Increased macrophage function.

巨噬细胞功能增强。

You are now familiar with these cells.

您现在已经熟悉这些细胞了。

If you don't know exactly what they do, just keep in mind that you heard about these in the context of what the innate immune system does to go out and fight colds and flus.

如果您不确切知道它们的作用，请记住，您是在先天免疫系统如何对抗感冒和流感的背景下听说这些的。

Cytokines increase, but not dramatically, okay?

细胞因子会增加，但不会急剧增加，好吗？

So this is a mild inflammation response.

所以这是一种轻微的炎症反应。

Stress hormones such as cortisol, epinephrine, norepinephrine, also called adrenaline and noradrenaline, those are deployed as well.

皮质醇、肾上腺素、去甲肾上腺素（也称为肾上腺素和去甲肾上腺素）等应激激素也会被使用。

So 60 minutes or less of this moderate to high-intensity exercise creates this mild stress response and an increase in the function of the innate immune system.

因此，60 分钟或更短的中度至高强度运动会产生轻微的压力反应，并增强先天免疫系统的功能。

However, people that run a marathon, and as I recall, a marathon is 26.2 miles, if I'm not mistaken, they experience a very different pattern of immune response to that long bout of exercise.

然而，跑马拉松的人，我记得，马拉松是 26.2 英里，如果我没记错的话，他们对长时间运动的免疫反应会经历一种非常不同的模式。

So here we're comparing one hour of exercise to three hours.

因此，我们在这里将一小时的锻炼与三小时的锻炼进行比较。

Is that what it takes to run a marathon?

这就是跑马拉松所需要的吗？

I have some friends that are marathoners.

我有一些朋友是马拉松运动员。

So I'm guessing about three, maybe four hours if you're really slow, but somewhere between, I don't know, two and a half and three hours if you're trained up and you're doing it, and you're doing them regularly.

所以我猜如果你真的很慢的话，大约需要三个，也许四个小时，但我不知道，如果你接受过训练并且你正在做，而且你定期做的话，两个半小时到三个小时之间。

Well, here's the point.

嗯，这就是重点。

People who just ran a marathon and people who have been training for a marathon and are approaching that marathon are severely immune compromised.

刚刚跑完马拉松的人和已经为马拉松训练并即将参加马拉松的人的免疫力严重受损。

The levels of their T cell function are way below baseline, meaning their innate immune system is not functioning nearly as well as it would if they were to not exercise at all.

他们的 T 细胞功能水平远低于基线，这意味着他们的先天免疫系统的功能几乎不如他们完全不运动时的功能。

Their natural killer cell activity is also greatly diminished.

它们的自然杀伤细胞活性也大大减弱。

These are huge, huge reductions in these cells, that is in the function of the innate immune system, and their stress hormones and their inflammatory molecules, such as cytokines circulating in their blood, are extremely high.

这些细胞的先天免疫系统功能大幅减少，它们的应激激素和炎症分子（例如血液中循环的细胞因子）非常高。

Now again, we're representing opposite ends of the spectrum here with one hour or less of exercise daily versus 26.2-mile marathon exercise or half-marathons as the case may be.

现在，我们再次代表每天锻炼一小时或更少的范围与 26.2 英里马拉松锻炼或半程马拉松（视情况而定）的两端。

And let me be very direct.

让我非常直接地说。

I'm not discouraging people from running or training for marathons or half-marathons.

我并不是不鼓励人们跑步或训练马拉松或半程马拉松。

I think that's great.

我认为那太好了。

Just understand what you're doing to your immune system when you do that and take the necessary precautions.

当你这样做时，只需了解你对你的免疫系统做了什么，并采取必要的预防措施即可。

But I think most people listening to this are trying to think about ways that they can avoid getting colds and flus, and certainly running marathons is not going to be the way to do that.

但我认为大多数听到这个的人都在试图思考如何避免感冒和流感，而跑马拉松当然不会是这样做的方法。

Quite the contrary.

恰恰相反。

The way to do that is, in addition to the other things we've been talking about, to get regular exercise, maybe not every single day.

除了我们一直在谈论的其他事情之外，做到这一点的方法是定期锻炼，也许不是每天都锻炼。

I'm actually a fan of taking one day per week completely off from exercise.

事实上，我喜欢每周有一天完全不锻炼。

Usually on that day, I'll do some sauna and cold if I have it available to me.

通常那天，如果有空的话，我会洗桑拿和洗冷水澡。

But the point is this You don't have to exercise for an hour a day in order to get this improvement in the innate immune response.

但重点是，你不必每天锻炼一个小时才能获得先天免疫反应的改善。

Data show that you can get this improvement in innate immune response with as little as 20 minutes per day, and probably even as little as 12 minutes per day.

数据显示，每天只需 20 分钟，甚至可能只需 12 分钟，即可获得先天免疫反应的改善。

However, if you're going to try and accomplish this increase in the innate immune system function or output with a shorter bout of exercise, such as 12 minutes, it better be 12 minutes of very high-intensity training.

然而，如果您打算尝试通过较短的锻炼（例如 12 分钟）来实现先天免疫系统功能或输出的增加，那么最好是 12 分钟的高强度训练。

In fact, that's what lands on my, for me, it's Friday, but it doesn't really matter which day of the week.

事实上，这就是我的，对我来说，这是星期五，但一周中的哪一天并不重要。

There's one day of the week where I do a very short bout of cardiovascular exercise, but I'm sprinting hard for anywhere from 20 seconds to a minute, and then I'm taking a brief period of rest, and then repeating that for a total of 12 minutes.

一周中的某一天，我会进行一次非常短的心血管锻炼，但我会努力冲刺 20 秒到一分钟，然后短暂休息，然后重复这个动作，总共 12 分钟。

Now, some people hear, "Oh, only 12 minutes of exercise required," and they default to 12 minutes every single time they train.

现在，有些人听到“哦，只需要锻炼12分钟”，他们就默认每次锻炼12分钟。

I don't think that's a good idea.

我认为这不是一个好主意。

I think that we can take the law of averages here and say the following.

我认为我们可以在这里采用平均定律并说出以下内容。

I do believe everyone should do a combination of cardiovascular training and resistance training.

我确实相信每个人都应该将心血管训练和阻力训练结合起来。

Perhaps, I think, in general, not on the same days.

我认为，总的来说，也许不是在同一天。

But if you're going to do that and you want to maintain healthy immune system function, my suggestion and what I do is, unless it's the long bout of cardiovascular training that I do once a week, and long for me means 60 to 90 minutes, and sometimes longer if it's a hike, which certainly doesn't require that much intensity.

但如果你打算这样做，并且你想保持健康的免疫系统功能，我的建议和我所做的就是，除非是我每周一次的长时间心血管训练，而对我来说，长时间意味着 60 到 90 分钟，如果是徒步旅行，有时会更长，当然不需要那么大的强度。

I suggest warming up for about five to 10 minutes and then limiting your total workout duration to about 50 minutes, maybe 60 minutes if that's what's required to complete what you need to do in order to keep with your exercise goals.

我建议热身约 5 到 10 分钟，然后将总锻炼时间限制在 50 分钟左右，如果这是完成锻炼目标所需的时间，则可以是 60 分钟。

But to be very careful about exceeding 75 minutes of exercise in any one single exercise bout.

但要非常小心，任何一场运动的运动时间不得超过 75 分钟。

And if you remember back to the beginning of the episode when I said that I track what I do on a day-to-day basis, and I don't do it in a very detailed way, but I do take note of when I've gotten a bad flu or cold.

如果你还记得这一集的开头，我说过我会跟踪我每天所做的事情，而且我不会以非常详细的方式做，但我确实会记下我什么时候得了严重的流感或感冒。

I can tell you that in almost every single case where I've gotten a bad flu or cold, there are two things that have preceded that bad flu or cold.

我可以告诉你，几乎在我患上严重流感或感冒的每一个案例中，在严重流感或感冒之前都有两件事发生。

One is sleep deprivation.

一是睡眠不足。

Typically, it would be nights where I got two hours of sleep or less for more than one night.

通常情况下，我会在晚上多睡两个小时或更少的时间。

Okay?

好的？

The second thing is any time that I really pushed it with exercise and went all out, and I went for 75 minutes, and then I continued to 90 minutes, and then maybe later that day, because somebody invited me on a run or something like that, I also did that second run or that second workout of some kind.

第二件事是任何时候我真的通过锻炼来推动它并全力以赴，我跑了75分钟，然后我继续到90分钟，然后也许那天晚些时候，因为有人邀请我跑步或类似的事情，我也进行了第二次跑步或某种形式的第二次锻炼。

Could be running in the morning and weight training in the afternoon.

可以早上跑步，下午进行举重训练。

Some people can do that kind of training on a regular basis even and not get sick.

有些人甚至可以定期进行这种训练而不会生病。

I am not such a person.

我不是这样的人。

I've managed to maintain fairly consistent fitness output, meaning the three cardiovascular and the three weight training sessions per week for more than several decades now, and part of the reason I think I've been able to do that is because I don't ever push too hard for too long within a given workout.

我已经成功地保持了相当稳定的健身输出，这意味着几十年来每周进行三次心血管训练和三次重量训练，我认为我能够做到这一点的部分原因是因为我在给定的锻炼中不会持续太长时间的用力过猛。

So this is really a call for moderation in terms of the duration and intensity of the exercise that you're doing, but we're not talking about really being laid back.

因此，这实际上是在呼吁您在锻炼的持续时间和强度方面进行适度调整，但我们并不是在谈论真正的放松。

We're not talking about easy workouts.

我们不是在谈论简单的锻炼。

What we're talking about is an hour or less of moderate intensity to high intensity exercise, depending on the duration of that exercise, and keeping in mind that when you're doing that, you are activating that innate immune system.

我们所说的是一个小时或更短的中等强度到高强度的运动，具体取决于运动的持续时间，并记住，当你这样做时，你正在激活先天免疫系统。

You are literally creating an immune response.

你实际上是在创造免疫反应。

You're increasing inflammation.

你正在加剧炎症。

You're increasing those cytokines.

你正在增加这些细胞因子。

You're increasing stress hormones.

你正在增加压力荷尔蒙。

We have to start to think about exercise for what it is, which is a form of stress that induces adaptations.

我们必须开始思考运动的本质，它是一种引发适应的压力形式。

Dr. Andy Galpin talked a lot about this in the series that he did on exercise physiology.

安迪·加尔平 (Andy Galpin) 博士在他的运动生理学系列文章中对此进行了很多讨论。

It's an excellent series that covers everything from strength to hypertrophy to speed to endurance, nutrition, supplementation.

这是一个出色的系列，涵盖了从力量到增肌、速度到耐力、营养、补充等各个方面。

You can find all that at hubermanlab.com very easily.

您可以在 hubermanlab.com 轻松找到所有这些内容。

Exercise is a very potent tool.

锻炼是一个非常有效的工具。

We know that.

我们知道这一点。

We know that in the context of changing aesthetics, like body mass composition, increasing muscle, reducing fat.

我们知道，在审美变化的背景下，比如身体质量成分、增加肌肉、减少脂肪。

We know that in the context of reducing resting heart rate, reducing resting blood pressure.

我们知道，在降低静息心率的情况下，会降低静息血压。

We know that in the context of all these other health metrics.

我们知道，在所有其他健康指标的背景下。

Here we're talking about using exercise as a very potent tool to increase the function of the innate immune system to keep you healthy, not just through the winter months, but around the year, and especially if you're getting less sleep, if you're interacting with kids or adults that are carrying infections home from school or work on a regular basis, or maybe you even work in an environment like a hospital or a clinic where you're regularly interacting with patients that have these issues.

在这里，我们谈论的是使用运动作为一种非常有效的工具来增强先天免疫系统的功能，以保持您的健康，不仅是在冬季，而是全年，尤其是当您睡眠不足时，如果您经常与从学校或工作中携带感染的儿童或成人接触，或者您甚至在医院或诊所等环境中工作，您经常与有这些问题的患者接触。

One thing that I often get asked is, "If I am sleep deprived, should I exercise?"

我经常被问到的一件事是：“如果我睡眠不足，我应该锻炼吗？”

And that's a little bit of a tricky one.

这有点棘手。

My initial response for many years was, "No. If you're sleep deprived, you're better off not exercising." However, I now need to qualify that answer because there are data showing that if you're sleep deprived and you exercise, especially if you exercise early in the day, and it doesn't disrupt your sleep schedule, so it's not making you go to sleep even later the next night, that it actually can cause some adjustments in the function of your immune system and in the way that you regulate your blood sugar that offset some of the negative effects of sleep deprivation.

多年来我最初的回答是：“不。如果你睡眠不足，最好不要锻炼。”然而，我现在需要对这个答案进行限定，因为有数据表明，如果你睡眠不足并且锻炼，特别是在一天的早些时候锻炼，并且它不会扰乱你的睡眠时间表，所以它不会让你在第二天晚上更晚入睡，它实际上会导致你的免疫系统功能和调节血糖的方式发生一些调整，从而抵消睡眠不足的一些负面影响。

That said, you should never, ever compromise the amount of sleep you could get in order to get exercise such that you run yourself down.

也就是说，你永远不应该为了锻炼而牺牲自己的睡眠时间，以免让自己精疲力竭。

So what I'm really saying here is if you get one bad night's sleep, should you skip your workout, and you feel like, "Ah, you know, I'm not feeling sick, and should I work out, or should I go back to sleep?"

所以我在这里真正想说的是，如果你睡了一晚不好，你应该跳过锻炼，然后你会想，“啊，你知道，我没有感觉不舒服，我应该锻炼，还是应该回去睡觉？”

Probably going back to sleep is the better idea, but if you don't have the option to go back to sleep for whatever reason, you can't fall back asleep, then you would be wise to do a bout of exercise.

重新入睡可能是更好的主意，但如果您出于某种原因无法选择重新入睡，或者无法重新入睡，那么明智的做法是进行一次锻炼。

But I would suggest reducing the intensity and duration of that exercise by about 25%, maybe even 50%, and that should allow you to offset any of the negative effects of sleep deprivation for that one night.

但我建议将锻炼的强度和持续时间减少约 25%，甚至 50%，这样您就可以抵消那晚睡眠不足带来的任何负面影响。

Keep in mind, exercise is not a replacement for sleep.

请记住，运动并不能替代睡眠。

And then to allow you to get to sleep at the appropriate time later that night and back onto a regular schedule, keeping your innate immune system tuned up and ready to combat any colds or flus.

然后让您在当晚晚些时候在适当的时间入睡并恢复正常作息，保持您的先天免疫系统正常运转并准备好对抗任何感冒或流感。

Now, one more point about exercise, and here we're also going to dovetail in an important point about nutrition.

现在，还有一点关于运动，在这里我们也将讨论关于营养的重要一点。

In the review that I mentioned a few moments ago They cover some of the data from studies exploring the post-exercise stress response.

在我刚才提到的评论中，他们涵盖了探索运动后应激反应的研究中的一些数据。

So this is the post-exercise induced increase in things like cortisol, those natural killer cells, the production of white blood cells, and so on.

这就是运动后引起的皮质醇、自然杀伤细胞、白细胞生成等物质的增加。

It's very clear that if you are in a state of chronic stress because you're exercising a lot and/or because you're not sleeping enough, or for whatever reason, maybe you have a lot of life stress, it's very clear that ingesting carbohydrates after exercise can help attenuate some of the inflammation that exercise induces.

很明显，如果您由于运动量大和/或睡眠不足或出于任何原因而处于慢性压力状态，也许您生活压力很大，那么很明显，运动后摄入碳水化合物可以帮助减轻运动引起的一些炎症。

When we talk about carbohydrates, we're talking about rice, oatmeal, pasta, those sorts of things, so-called complex carbohydrates.

当我们谈论碳水化合物时，我们谈论的是大米、燕麦片、面食等，即所谓的复合碳水化合物。

And fruit post-exercise has been shown to attenuate, to reduce some of the markers of inflammation by about 30% to 40% when contrasted with water-only intake, especially if you're training fasted.

研究表明，与仅喝水相比，运动后吃水果可以减轻约 30% 至 40% 的炎症标志物，特别是在您空腹训练的情况下。

So for those of you like me that like to wake up in the morning and just drink fluids, for me, it's water, yerba mate, coffee.

所以对于像我这样喜欢早上醒来只喝液体的人来说，对我来说，就是水、马黛茶和咖啡。

And by the way, I've said before that people should delay their caffeine intake 90 minutes if and only if they're experiencing an afternoon crash.

顺便说一句，我之前说过，当且仅当人们下午精神崩溃时，才应该推迟 90 分钟摄入咖啡因。

But that if you are exercising first thing in the morning, it's perfectly fine to ingest your caffeine right away so that gives you an increase in energy for that exercise.

但是，如果您早上第一件事就是锻炼，那么立即摄入咖啡因是完全可以的，这样可以增加您进行锻炼的能量。

That's certainly what I do on days that I exercise.

这当然就是我在锻炼的日子里所做的事情。

But if you fast and then you're drinking caffeine, and then you're exercising, and that exercise goes longer than 60 minutes, certainly if it goes longer than 75 minutes, you would do well to ingest some complex carbohydrates, maybe also some fruit, perhaps not immediately after exercise, but within the 45 minutes or so or hour or so after exercise, so that you're not ramping up those inflammatory molecules and leaving them ramped up for many hours into the morning and throughout the day.

但如果你禁食，然后喝咖啡因，然后你锻炼，而且锻炼时间超过 60 分钟，当然如果超过 75 分钟，你最好摄入一些复合碳水化合物，也许还有一些水果，也许不是在锻炼后立即摄入，而是在锻炼后 45 分钟左右或一小时左右内摄入，这样你就不会增加这些炎症分子，并让它们在早上和一整天的几个小时内都在增加。

Because, of course, this episode is not about exercise and nutrition, but here we're talking about the role that exercise and nutrition play in helping us combat colds and flus by increasing the function of that innate immune system.

当然，因为本集不是关于运动和营养的，但在这里我们讨论的是运动和营养通过增强先天免疫系统的功能来帮助我们对抗感冒和流感的作用。

And the reasons why carbohydrates can have this effect on cortisol, et cetera, is an interesting and important discussion unto itself.

碳水化合物对皮质醇等产生这种影响的原因本身就是一个有趣且重要的讨论。

We'll leave it for another episode, but keep that in mind.

我们将把它留到下一集，但请记住这一点。

Also, I don't know about you, but a nice bowl of oatmeal, some fruit, and a protein drink or some eggs after an hour or so of exercise in the morning when I haven't eaten anything since the night before, tastes really, really good.

另外，我不知道你怎么想，但是早上锻炼一个小时左右后，当我从前一天晚上开始就没有吃任何东西时，吃一碗美味的燕麦片、一些水果、一杯蛋白质饮料或一些鸡蛋，味道真的非常好。

So continuing with the theme of things that we can do at the level of behaviors to improve the function of our innate immune system and combat colds and flus, perhaps even prevent us from getting colds and flus at all, but certainly help combat them if they've initially made their way into our system, but we haven't developed full-blown symptoms, and we want to prevent those full-blown symptoms, is the use of deliberate heat exposure, in particular, sauna.

因此，继续讨论我们可以在行为层面上做的事情，以改善我们的先天免疫系统的功能，对抗感冒和流感，甚至可能完全防止我们患上感冒和流感，但如果它们最初进入我们的系统，但我们还没有出现全面的症状，那么肯定有助于对抗它们，而我们想要预防这些全面的症状，就是使用有意识的热暴露，特别是桑拿。

There's a nice study on this that was published very recently, 2023.

最近（2023 年）发表了一项关于此的很好的研究。

The title of the study is "The effects of a single and series of Finnish sauna sessions on the immune system response and heat shock protein 70 levels in trained and untrained men." It's a very interesting study.

该研究的标题是“一次和一系列芬兰桑拿浴对受过训练和未经训练的男性免疫系统反应和热休克蛋白 70 水平的影响”。这是一项非常有趣的研究。

They compared athletically trained and non-athletically trained men.

他们比较了受过运动训练和未受过运动训练的男性。

As most of you probably know, when you get into a hot sauna, heart rate increases, there's vasodilation, there's the increase in the release of heat shock proteins, there's the increase in things like dynorphin, which if it's sufficiently hot, are increased to levels that make us feel kind of agitated and not so good.

你们大多数人可能都知道，当您进入热桑拿时，心率会增加，血管会舒张，热休克蛋白的释放会增加，强啡肽等物质也会增加，如果温度足够高，强啡肽就会增加到让我们感觉有点烦躁和不太舒服的水平。

We have to actively calm ourselves in the sauna, so we're not talking about an easy cruise at 150 degrees Fahrenheit.

我们必须在桑拿房中积极地让自己平静下来，所以我们并不是在谈论 150 华氏度的轻松巡航。

We're talking about getting up into the 180 degree Fahrenheit or 210 degree Fahrenheit range, maybe even higher if you're heat adapted.

我们谈论的是达到 180 华氏度或 210 华氏度范围，如果您适应热，可能会更高。

And the dynorphin makes you feel lousy in the short term, but that it upregulates a bunch of different biological mechanisms that give you kind of low-level euphoria and actually the capacity to experience more feelings of wellbeing from the endorphins that you make after you get out of the sauna.

强啡肽会让你在短期内感觉很糟糕，但它会上调一系列不同的生物机制，让你产生一种低水平的欣快感，实际上能够从桑拿后产生的内啡肽中体验到更多的幸福感。

This is oh, so important to understand, whether or not we're talking about exercise or deliberate cold exposure or deliberate heat exposure.

哦，理解这一点非常重要，无论我们是否在谈论锻炼或有意的寒冷暴露或有意的高温暴露。

What happens during the heat exposure, cold exposure, or exercise is more often than not just the trigger for the long-term adaptation that we're seeking.

在热暴露、冷暴露或运动过程中发生的事情往往不仅仅是我们所寻求的长期适应的触发因素。

Just like exercise increases your heart rate and blood pressure, but then leads to reductions in resting heart rate and blood pressure, and so on and so forth.

就像运动会增加心率和血压一样，但随后会导致静息心率和血压降低，等等。

This study is interesting, and there are a lot of different takeaways from this study because they compare these two different populations.

这项研究很有趣，而且这项研究有很多不同的结论，因为他们比较了这两个不同的人群。

I'll just give you the top contour of what the protocol entailed.

我将简单介绍一下该协议的内容。

There were 10 sauna sessions.

有10次桑拿课程。

Each of those sauna sessions were three rounds of 15 minutes of sauna.

每一次桑拿疗程都是三轮，每次 15 分钟。

So one session meant going into the sauna.

所以一次疗程意味着去桑拿房。

The sauna was of a given temperature, but I think for most people, what's going to work in terms of what parallels this study is going to be somewhere between 176 and 210 degrees Fahrenheit, depending on how heat adapted you are.

桑拿浴室的温度是给定的，但我认为对于大多数人来说，与这项研究相似的温度将在 176 到 210 华氏度之间，具体取决于您对热量的适应程度。

Always be safe.

永远保持安全。

Don't do this if you're pregnant.

如果您怀孕了，请勿这样做。

Don't do this if you're a child, et cetera.

如果您是孩子等，请不要这样做。

So they're doing three rounds of 15 minutes each, separated by two minutes.

所以他们会进行三轮，每轮 15 分钟，间隔两分钟。

During that two minutes, they take a cool shower where they cool off in some way.

在那两分钟里，他们洗了个冷水澡，以某种方式降温。

They're not going into a cold plunge, but they're cooling off with a cool shower.

他们不会陷入寒冷的水中，但他们会通过冷水淋浴来降温。

And they're doing that three times.

他们已经这样做了三次。

That's one session.

这就是一届会议。

They do 10 sessions.

他们进行 10 次会议。

Those sauna sessions were spaced apart by at least a few days, and the entire experiment, meaning all 10 sessions were completed within a three-week period.

这些桑拿疗程间隔至少几天，整个实验，即所有 10 次桑拿疗程都在三周内完成。

And then a bunch of things were measured, like the amount of white blood cells and immune cells that were deployed after the first session versus the third versus the eighth versus the tenth, and so on, as well as the levels of cortisol and inflammatory markers.

然后测量了很多东西，比如第一次、第三次、第八次、第十次后部署的白细胞和免疫细胞的数量，以及皮质醇和炎症标记物的水平。

There were a lot of different things measured in this study.

这项研究测量了很多不同的东西。

Here's what we know.

这是我们所知道的。

Sauna baths, as they're calling them, resulted in a statistically significant increase in cortisol concentration after the first and the tenth sauna session.

正如他们所说，桑拿浴在第一次和第十次桑拿后导致皮质醇浓度显着增加。

Okay?

好的？

So every time you go into the sauna, you're getting an increase in cortisol.

因此，每次您进入桑拿房时，皮质醇都会增加。

We know that because the heat is a stressor.

我们知道这一点，因为热量是一种压力源。

Again, don't think about heat as, oh, you're just kind of relaxing in the sauna.

再说一次，不要考虑热，因为，哦，你只是在桑拿浴室放松一下。

It's so nice.

真是太好了。

You're getting a cortisol response.

你会得到皮质醇反应。

Cortisol is a glucocorticoid Stress hormone, as it's sometimes called, which can be a good thing if it sets in motion a number of other things, such as the increase in the activity of the innate immune system, and indeed, that is what they observed.

皮质醇是一种糖皮质激素应激激素，有时也被称为压力激素，如果它能引发许多其他事情，例如先天免疫系统活动的增加，这可能是一件好事，事实上，这就是他们观察到的。

After, and here I'm paraphrasing, after the first and 10th sauna baths, they witnessed an increase in leukocyte count.

之后，我在这里解释一下，在第一次和第十次桑拿浴之后，他们见证了白细胞计数的增加。

Leukocytes are a particular type of cell of the innate immune system.

白细胞是先天免疫系统的一种特殊细胞类型。

However, only after the last sauna session did this change reach statistical significance in the trained group.

然而，只有在最后一次桑拿之后，这种变化在训练组中才达到统计显着性。

So what they observed was that athletes who are trained are used to being in high heat conditions because of their athletic training.

所以他们观察到，接受训练的运动员由于运动训练而习惯于高温条件。

People who are not trained in athletics are not used to that.

没有受过体育训练的人不习惯这一点。

There are a lot of different ways to look at these data, but the simplest takeaway is that if you are already very heat adapted because you do sauna regularly or you exercise regularly, well then it's going to take a stronger stimulus or more sauna, either longer or hotter or more frequent, to get the sorts of increases in innate immune response as compared to someone who's never done sauna, who's not exercising regularly.

有很多不同的方法来看待这些数据，但最简单的结论是，如果你因为经常蒸桑拿或定期锻炼而已经非常适应热，那么与从未蒸过桑拿或不经常锻炼的人相比，需要更强的刺激或更多的桑拿，无论是更长的时间、更热或更频繁的桑拿，才能获得先天免疫反应的增强。

And that just makes sense.

这是有道理的。

If something isn't stressful to you, you're not going to get the stimulation of that innate immune response.

如果某件事对你没有压力，你就不会受到先天免疫反应的刺激。

And the overall takeaway from this study was that I do believe that if you're feeling run down a little bit, or if you're just trying to keep colds and flus at bay, having some regular-ish practice of getting into the sauna for three rounds of 15 minutes, separated by two-minute cool off, you don't necessarily have to do a cold shower or a cold plunge in between, although I don't see why you couldn't or wouldn't.

这项研究的总体结论是，我确实相信，如果您感觉有点疲惫，或者您只是想预防感冒和流感，可以定期进行三轮桑拿，每次 15 分钟，中间休息两分钟，那么您不一定需要在中间洗冷水澡或冷水浴，尽管我不明白为什么您不能或不愿意。

But you could also just get out of the sauna and be in the cool air and then get back in.

但您也可以从桑拿房出来，呼吸一下凉爽的空气，然后再回来。

Or perhaps you do something more akin to what's been shown in other studies that explore the relationship between heat exposure and immune response, which is to do two rounds of 20 minutes or one round of 30 minutes in the sauna, whatever you can do safely and comfortably.

或者，您可能会做一些更类似于其他探索热暴露与免疫反应之间关系的研究中所显示的事情，即在桑拿浴室中进行两轮 20 分钟或一轮 30 分钟，无论您能安全舒适地做什么。

Keep in mind, safety is key.

请记住，安全是关键。

Don't harm yourself.

不要伤害自己。

I say that not to protect me, but to protect you.

我这么说不是为了保护我，而是为了保护你。

That sauna is an effective way of increasing the activity of the innate immune system.

桑拿是增强先天免疫系统活性的有效方法。

It increases leukocyte levels.

它增加白细胞水平。

Yes, it increases cortisol levels, but in a way that promote the activity of the innate immune system.

是的，它会增加皮质醇水平，但会促进先天免疫系统的活动。

However, and here we are back to exactly the same thing we said about exercise, if you're already feeling really run down, feeling kind of heaviness in the body, you don't feel well, you're starting to get some sniffles, don't get in a very hot sauna.

然而，在这里我们又回到了关于锻炼时所说的完全相同的事情，如果您已经感觉非常疲惫，感觉身体沉重，您感觉不舒服，您开始流鼻涕，请不要进入非常热的桑拿浴室。

But for sake of keeping colds and flus at bay, sure, do three rounds of 15 minutes in the sauna between 176 degrees, 210 degrees, whatever you can safely tolerate.

但为了预防感冒和流感，当然可以在 176 度、210 度之间的桑拿房中洗三轮，每次 15 分钟，只要你能安全忍受。

Take those two-minute breaks in between.

中间休息两分钟。

Maybe do a cold shower or cool-ish shower.

也许洗个冷水澡或凉水澡。

Maybe just stand outside the sauna in between.

也许只是站在桑拿房外面。

If you're feeling really strong, do a cold plunge for a minute or two minutes in between.

如果您感觉非常强壮，可以在中间进行一到两分钟的冷跳。

You don't have to, but you certainly could.

你不必这样做，但你当然可以。

And then get back in and then repeat.

然后返回并重复。

Or just do one 20-minute session or 30-minute session, all of which have been shown to promote the activity of the innate immune system.

或者只进行一次 20 分钟或 30 分钟的训练，所有这些都已被证明可以促进先天免疫系统的活动。

However, and I realize I said this before, but I feel like I need to say it again, especially for you hardcore exercisers or people that really feel like, "Oh, I can push through," if you're already sick and you have the symptoms of a cold or flu, you want to limit the amount of stress to your body.

然而，我意识到我之前说过这一点，但我觉得我需要再说一遍，特别是对于你们铁杆锻炼者或那些真正感觉“哦，我可以坚持下去”的人，如果你已经生病并且有感冒或流感的症状，你想要限制对身体的压力。

You want to get into bed and sleep.

你想上床睡觉。

If you can't sleep, you want to relax.

如果你睡不着，你想放松一下。

You do not want to exercise.

你不想锻炼。

You should not exercise.

你不应该锻炼。

Not only do you stand to get other people ill by going places where you exercise, but even if you exercise at home or in total isolation, you're going to prolong the duration of that illness because there are many, many reasons why being still, slowing your circulation, and allowing your innate, and then in that case, your adaptive immune system to kick in and combat those infections is going to get you back into a regular exercise and work regimen much, much faster than would be the case if you were to push through.

去锻炼的地方不仅会让其他人生病，而且即使你在家锻炼或完全隔离，你也会延长疾病的持续时间，因为有很多很多原因导致你保持静止，减缓你的血液循环，并让你的先天能力发挥作用，然后在这种情况下，你的适应性免疫系统会启动并对抗这些感染，会让你恢复正常的锻炼和工作习惯，这比你坚持下去的情况要快得多。

Okay, so now we get to the portion of the discussion that I think probably many people are anticipating, which is what can you take to reduce the probability of getting a cold or flu or shorten the duration of a cold or flu?

好的，现在我们进入我认为可能很多人都期待的讨论部分，即可以采取什么措施来降低患感冒或流感的可能性或缩短感冒或流感的持续时间？

And I actually put out a call on social media.

我实际上在社交媒体上发出了呼吁。

I asked the question on Instagram and on X, formerly called Twitter, "What do you do for a cold or flu?

我在 Instagram 和 X（以前称为 Twitter）上问了这个问题：“感冒或流感时你会做什么？

And what are you curious about in terms of what one can take for a cold or flu?" And I got thousands upon thousands of answers.

您对感冒或流感吃什么药感到好奇？”我得到了成千上万的答案。

However, many of those answers converged on some common things, things like taking garlic.

然而，其中许多答案都集中在一些常见的事情上，比如吃大蒜。

I heard, for instance, that some people are chewing a raw clove of garlic every day during the winter.

例如，我听说有些人在冬天每天都会嚼一瓣生大蒜。

I heard about people who take fermented garlic.

我听说有人服用发酵大蒜。

Some people swear by echinacea.

有些人对紫锥菊非常信赖。

Some people swear by echinacea, vitamin C, and zinc.

有些人非常信赖紫锥菊、维生素 C 和锌。

Now, there are far too many compounds that exist in the wellness and indeed in the medical literature to cover all of them.

现在，健康领域和医学文献中存在的化合物太多，无法涵盖所有​​这些。

So I'm going to highlight a few that I think are especially interesting and that have been shown in peer-reviewed science to be potentially useful.

因此，我将重点介绍一些我认为特别有趣并且已在同行评审的科学中显示出潜在有用的内容。

Some of these you've heard of before, and some of them I think are going to be surprising or at least new to you.

其中一些您以前听说过，而其中一些我认为会让您感到惊讶或至少是新的。

First, let's consider what most people believe to be a very effective way to hasten colds or flus, that is, to make them last a shorter duration of time than they would otherwise, maybe even prevent colds or flus.

首先，让我们考虑一下大多数人认为加速感冒或流感的非常有效的方法，也就是说，使感冒或流感的持续时间比其他方法更短，甚至可以预防感冒或流感。

The big one there is vitamin C.

其中最大的一个是维生素C。

We hear all the time, vitamin C, antioxidant.

我们一直听到维生素C、抗氧化剂。

I grew up in an area where the Nobel Prize-winning chemist, Linus Pauling, who was a fanatic about vitamin C, he took many, many grams of vitamin C each day, used to tout the benefits of vitamin C.

在我长大的地方，诺贝尔奖获得者化学家莱纳斯·鲍林 (Linus Pauling) 是维生素 C 的狂热爱好者，他每天服用很多很多克维生素 C，并常常宣扬维生素 C 的好处。

Here's the deal.

事情是这样的。

There is some evidence, and it's not great, frankly, that points to the fact that taking six to eight grams, grams, so that's 6,000 to 8,000 milligrams of vitamin C per day, that is a lot of vitamin C, each day can perhaps delay the onset of a cold or shorten the duration of a cold.

有一些证据，但坦率地说，这并不是很好，这表明每天服用六到八克，即 6,000 到 8,000 毫克维生素 C，这是大量的维生素 C，每天也许可以推迟感冒的发作或缩短感冒的持续时间。

So here we're talking about very high doses and not a very robust effect.

因此，我们在这里讨论的是非常高的剂量，但效果并不是非常强。

I should mention that for most people who aren't accustomed to taking much vitamin C, if you were to take six to eight grams of vitamin C in capsule or powder or pill form, chances are you're going to experience some significant gastric distress.

我应该提到，对于大多数不习惯服用大量维生素 C 的人来说，如果您服用六到八克胶囊、粉末或药丸形式的维生素 C，您很可能会经历一些严重的胃部不适。

Some people can build up to that level or take it with food in a way that doesn't cause that gastric distress, but many people will experience gastric distress.

有些人可以达到这个水平，或者以不会引起胃部不适的方式与食物一起服用，但许多人会经历胃部不适。

There's been a lot said about vitamin C and its other potential roles in our physiology, and I don't want to touch on those now because it may have some interesting roles in other aspects of our physiology.

关于维生素 C 及其在我们生理学中的其他潜在作用已经有很多讨论，我现在不想触及这些，因为它可能在我们生理学的其他方面发挥一些有趣的作用。

But I have to say that in scouring the literature on vitamin C, I encountered a recent paper, so this was published in 2023, and the title of this paper is "Retraction: Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Cold, A Meta-Analysis of Nine Randomized Controlled Trials." What is this paper that was recently published?

但我不得不说，在搜索有关维生素C的文献时，我遇到了一篇最近的论文，所以这是2023年发表的，这篇论文的标题是《撤回：基于每日补充的额外剂量维生素C缩短普通感冒，九项随机对照试验的荟萃分析》。最近发表的这篇论文是什么？

Why is retraction the first word in the title?

为什么标题的第一个词是“撤回”？

Well, it turns out that the meta-analysis of nine randomized control trials showing a small but significant improvement in the outcomes for colds and flus, or a reduction in probability of getting colds and flus, that study was retracted, and it was retracted on the basis of multiple instances of an error in which the placebo groups had been double-counted in trials more than the two intervention arms.

事实证明，九项随机对照试验的荟萃分析显示，感冒和流感的结果有小幅但显着的改善，或者患感冒和流感的可能性降低，该研究被撤回，并且它被撤回的原因是多次出现错误，即安慰剂组在试验中比两个干预组被重复计算。

So there were some serious data analysis flaws in that meta-analysis.

因此，该荟萃分析存在一些严重的数据分析缺陷。

Now, that is not to say that vitamin C is of zero benefit for reducing the probability of colds and flus, but I must say, provided that you're getting sufficient amounts of vitamin C from your food intake, maybe you also get a little bit in your vitamin mineral supplement, or if you take a foundational supplement like AG1 or something similar, almost certainly you're getting enough vitamin C.

现在，这并不是说维生素 C 对于降低感冒和流感的可能性没有任何益处，但我必须说，如果您从食物摄入中获得足够量的维生素 C，也许您还可以从维生素矿物质补充剂中获得一点，或者如果您服用 AG1 或类似产品等基础补充剂，几乎可以肯定您会获得足够的维生素 C。

It does not seem that taking high doses of vitamin C, and I would place six to eight grams of vitamin C in the high dose range, is going to be effective for treating or preventing colds and flus.

服用高剂量的维生素 C（我会在高剂量范围内添加 6 到 8 克维生素 C）似乎不会有效治疗或预防感冒和流感。

So more data may arrive in the near future, but vitamin C is probably not a very good investment if you're taking it solely for the purpose of enhancing your immune system function and staving off colds and flus.

因此，更多数据可能会在不久的将来出现，但如果您只是为了增强免疫系统功能和预防感冒和流感而服用维生素 C，那么维生素 C 可能不是一项很好的投资。

Now, what about vitamin D?

现在，维生素 D 怎么样？

We hear a lot these days about the importance of having sufficient vitamin D levels, and ideally, everyone would get their vitamin D levels measured by regular blood tests.

这些天我们经常听到关于拥有足够维生素 D 水平的重要性，理想情况下，每个人都应该通过定期验血来测量维生素 D 水平。

I do get my blood work done every six months.

我每六个月做一次血液检查。

I find it to be incredibly informative.

我发现它的信息非常丰富。

It tells me what's going on below the hood in ways that I never could be aware of were I not to get that test.

它以某种方式告诉我幕后发生的事情，如果我不接受这项测试，我永远无法意识到。

But I realize that there's a cost to those tests and not everyone can afford them.

但我意识到这些测试是有成本的，并不是每个人都能负担得起。

I think most physicians would agree that supplementing with anywhere from 1,000 to 2,000 IU of vitamin D per day is probably safe for most people and will buffer that level of vitamin D in their system, such that they're unlikely to be deficient and unlikely to far exceed what's safe in the body.

我认为大多数医生都会同意，每天补充 1,000 到 2,000 IU 的维生素 D 对于大多数人来说可能是安全的，并且会缓冲他们系统中的维生素 D 水平，这样他们就不太可能缺乏维生素 D，也不太可能远远超过体内的安全水平。

However, there are people who need higher levels of vitamin D supplementation in order to achieve sufficient amounts of vitamin D for their mental health and physical health.

然而，有些人需要补充更高水平的维生素 D，以获得足够的维生素 D 来维持心理健康和身体健康。

Vitamin D is involved in a lot of different processes in the brain and body.

维生素 D 参与大脑和身体的许多不同过程。

Now, it is clear that people who are vitamin D deficient, so these are people whose vitamin D levels have been measured, oftentimes have diminished immune system function and are more prone to acute respiratory tract infections.

现在，很明显，维生素 D 缺乏的人（即已测量维生素 D 水平的人）的免疫系统功能通常会减弱，并且更容易发生急性呼吸道感染。

There's a very lengthy and very interesting review entitled "Vitamin D Supplementation to Prevent Acute Respiratory Tract Infections: Systematic Review and Meta-Analysis of Individual Participant Data." This is a beast of a thing.

有一篇非常冗长且非常有趣的评论，题为“补充维生素 D 以预防急性呼吸道感染：个体参与者数据的系统回顾和荟萃分析”。这是一件野兽般的事情。

I did read it all.

我确实读完了全部。

Very interesting.

非常有趣。

Many studies.

许多研究。

The exact takeaways from a large review like this of 25 randomized controlled trials is a little bit tricky.

从像这样的 25 项随机对照试验的大型综述中得出的确切结论有点棘手。

They did conclude that vitamin D supplementation did reduce the risk of acute respiratory tract infection among all the participants.

他们确实得出结论，补充维生素 D 确实降低了所有参与者急性呼吸道感染的风险。

However, the degree of prevention was small to moderate in some cases.

然而，在某些情况下，预防程度很小到中等。

They did point out, however, that just because people with low levels of vitamin D tend to get colds and flus more often than people that don't, does not necessarily mean that vitamin D deficiencies are the reason for that.

然而，他们确实指出，仅仅因为维生素 D 水平较低的人比没有维生素 D 水平的人更容易患感冒和流感，并不一定意味着维生素 D 缺乏是其原因。

For instance, we know that people that get regular sunlight exposure, and as everyone knows, I'm a big proponent of getting sunlight in your eyes as early as possible in the day after waking up, and if it's cloudy out, to get even more time outside if you can.

例如，我们知道人们经常接受阳光照射，众所周知，我非常支持在醒来后的第二天尽早让阳光照射到眼睛里，如果天气阴天，如果可以的话，争取更多的时间在户外。

And if you can't get access to sunlight for whatever reason, to perhaps invest in a 10,000 lux light tablet.

如果您出于某种原因无法接触到阳光，也许可以投资购买 10,000 勒克斯的光照平板电脑。

You can find these online at reasonable cost, $100 to $200 in some cases.

您可以在网上以合理的价格找到这些产品，某些情况下为 100 至 200 美元。

Getting sunlight sets in motion a huge number of different things, including increasing the amount of vitamin D in your system.

接受阳光照射会引发大量不同的事情，包括增加体内维生素 D 的含量。

But a bunch of other things as well, increases in cortisol, increases in dopamine, increases in serotonin, that cascade toward and relate to improved immune system function.

但还有很多其他的事情，比如皮质醇的增加、多巴胺的增加、血清素的增加，这些都会与免疫系统功能的改善相关。

So what is the takeaway here?

那么这里的要点是什么？

I think that for most people, supplementing with 1,000 to 2,000 international units of vitamin D is probably safe.

我认为对于大多数人来说，补充 1,000 到 2,000 国际单位的维生素 D 可能是安全的。

However, if you need more vitamin D, you won't know that unless you take a vitamin D test.

然而，如果您需要更多维生素 D，除非进行维生素 D 测试，否则您不会知道这一点。

That is, you measure the amount of vitamin D in your bloodstream, and some people indeed need 5,000 to 10,000 IU of vitamin D per day.

也就是说，你测量一下你血液中维生素D的含量，有些人每天确实需要5,000到10,000国际单位的维生素D。

But you don't want to overdose yourself on vitamin D.

但您不想服用过量的维生素 D。

That is, if you already have sufficiently high levels of vitamin D in your system and you're getting sufficient sunlight, well, then taking 10,000 or more international units of vitamin D could possibly be detrimental.

也就是说，如果您体内的维生素 D 含量已经足够高，并且获得了充足的阳光，那么服用 10,000 或更多国际单位的维生素 D 可能是有害的。

I think it's fair to say, based on the meta-analysis and review that I mentioned a moment ago, and the other papers that I was able to glean, that vitamin D itself is unlikely to be the sole protectant against colds and flus.

我认为可以公平地说，根据我刚才提到的荟萃分析和评论，以及我收集到的其他论文，维生素 D 本身不太可能是预防感冒和流感的唯一保护剂。

But it's probably a good thing to include in your general kit of nutrition and supplementation tools if your goal is to keep your innate immune system Fighting off colds and flus sufficiently.

但如果您的目标是保持先天免疫系统充分抵抗感冒和流感，那么将其纳入您的一般营养和补充工具中可能是一件好事。

Other things that could perhaps support the innate immune system are going to be, as I mentioned earlier, the things that support the gut microbiome, so those low-sugar fermented foods, maybe a prebiotic probiotic capsule, maybe something like Athletic Greens AG1.

正如我之前提到的，其他可能支持先天免疫系统的东西将是支持肠道微生物群的东西，所以那些低糖发酵食品，可能是益生元益生菌胶囊，可能是像 Athletic Greens AG1 这样的东西。

Although certainly you could achieve sufficient microbiome support from foods if you're careful and intentional about the foods that you select.

当然，如果您小心谨慎地选择食物，您可以从食物中获得足够的微生物组支持。

Now, the other compound or substance that we often hear about in the context of colds or flus is echinacea.

现在，我们在感冒或流感中经常听到的另一种化合物或物质是紫锥菊。

Echinacea is a compound that has been proposed to improve immune system function.

紫锥菊是一种被认为可以改善免疫系统功能的化合物。

Now, when you go into the data and you explore what does taking echinacea tinctures or other forms of echinacea really do to avoid colds and flus, the answer that comes back is not much, if anything.

现在，当你研究数据并探索服用紫锥菊酊剂或其他形式的紫锥菊对于避免感冒和流感到底有什么作用时，得到的答案并不多，如果有的话。

Now, is taking echinacea dangerous?

现在，服用紫锥菊有危险吗？

Probably not.

可能不会。

However, it has been shown in a few studies that people that take echinacea regularly at high doses can potentially impede the function of their innate immune system.

然而，一些研究表明，经常服用高剂量紫锥菊的人可能会阻碍其先天免疫系统的功能。

That is reductions in white blood cell count, reductions in those natural killer cells.

那就是白细胞计数的减少，自然杀伤细胞的减少。

So my suggestion would be if you absolutely love echinacea for whatever reason, you're convinced that it helps you, that you reserve to taking it when you're starting to feel a little bit run down or perhaps just in the winter month, not months plural, but month, when you're most prone to those cold and flu infections, but then not taking it continuously throughout the year and certainly not for more than four weeks at a time.

所以我的建议是，如果你出于某种原因绝对喜欢紫锥花，你确信它对你有帮助，你保留在你开始感到有点疲惫时或可能只是在冬天的月份服用它，不是复数月份，而是月份，当你最容易感染感冒和流感时，但不要全年连续服用，当然一次不要超过四个星期。

But again, if you're doing that, just know that there aren't really any strong scientific data to support the use of echinacea.

但同样，如果您这样做，请记住，并没有任何强有力的科学数据来支持紫锥花的使用。

By contrast, there are pretty darn good data that support supplementing with zinc as a way to combat colds and flus, in particular colds.

相比之下，有相当好的数据支持补充锌作为对抗感冒和流感，特别是感冒的一种方法。

Now, here the dosages really matter.

现在，剂量确实很重要。

It's been shown that if you take less than 75 milligrams of zinc in supplement form to try and impact the probability of getting or shortening a common cold, it's not going to work.

研究表明，如果您服用少于 75 毫克的锌补充剂来试图降低患普通感冒的概率或缩短感冒的时间，那是不会起作用的。

You need to take 100 milligrams or more.

您需要服用 100 毫克或更多。

And now 100 milligrams or more of zinc, for some people, it's going to cause some gastric distress if you take it on an empty stomach.

而现在100毫克或更多的锌，对于一些人来说，如果空腹服用的话，会引起一些胃部不适。

I've actually made the mistake of taking, I think it was 50 milligrams of zinc on an empty stomach, and I felt really nauseous, did not feel well.

其实我吃错了，我以为是空腹吃50毫克锌，我感觉很恶心，不舒服。

So don't take zinc on an empty stomach, and if you're trying to shorten a cold or flu that you think you've already contracted or you're trying to keep a cold or flu at bay because you were around people with colds or flus or you're just worried about it, taking 100 milligrams of zinc, perhaps divided up into two doses of 50 milligrams each, or maybe 100 milligrams all at once, but making sure that you take that with at least a moderately sized or full meal certainly could be advantageous.

因此，不要空腹服用锌，如果您想缩短您认为已经感染的感冒或流感的时间，或者因为身边有感冒或流感患者，或者您只是担心感冒或流感，则可以服用 100 毫克锌，也许分成两剂，每剂 50 毫克，或者一次服用 100 毫克，但要确保在饭后服用。至少吃一顿中等量或丰盛的饭菜肯定是有利的。

Keep in mind that people that are older than 65 are perhaps the ones that need to supplement zinc the most.

请记住，65 岁以上的人可能是最需要补充锌的人。

Also keep in mind that children, meaning people younger than 15, should probably not supplement with too much zinc.

另请记住，儿童（即 15 岁以下的人）可能不应该补充过多的锌。

It can be problematic, and certainly pregnant women should talk to their doctor before supplementing with zinc.

这可能会产生问题，当然孕妇在补充锌之前应该咨询医生。

Indeed, any time you're going to take anything, whether or not you're young, old, pregnant or not, you should consult your physician before you take anything or remove anything from your health protocols.

事实上，任何时候你要服用任何东西，无论你年轻、年老、怀孕与否，你都应该在服用任何东西或从你的健康方案中删除任何东西之前咨询你的医生。

One of the more interesting aspects of supplementing with zinc that I was able to find in the literature is a three times faster recovery rate for people that already contracted a cold.

我在文献中找到的补充锌的更有趣的方面之一是，对于已经患过感冒的人来说，恢复速度加快了三倍。

So in this study, people weren't taking 100 milligrams, but the dosage came pretty close.

因此，在这项研究中，人们服用的剂量不是 100 毫克，但剂量非常接近。

They were taking 90 milligrams per day of zinc acetate, and they experienced a three times faster recovery rate from that cold compared to people who were not taking the zinc.

他们每天服用 90 毫克醋酸锌，与不服用锌的人相比，他们从感冒中恢复的速度快了三倍。

Now, of course, there could be other factors as well, but the study was fairly convincing, so given that zinc is fairly low cost, given that it's generally safe for most people, and the fact that if you take it with food, it doesn't cause any discomfort, supplementing with zinc at a level of anywhere from 90 to 100 milligrams per day, probably no more than 120 per day, seems like a logical way to stave off colds and flus and reduce the duration of a cold or flu should you contract one.

当然，也可能有其他因素，但这项研究相当令人信服，因此考虑到锌的成本相当低，考虑到它对大多数人来说通常是安全的，而且事实上，如果你与食物一起服用，它不会引起任何不适，每天补充锌90到100毫克，可能每天不超过120毫克，似乎是预防感冒和流感并缩短感冒持续时间的合理方法。如果您感染了感冒或流感。

Now, I want to be very clear that I've been talking about colds and flus kind of in concert, kind of treating them more or less as the same thing.

现在，我想非常清楚地表明，我一直在同时谈论感冒和流感，或多或少将它们视为同一件事。

Some of that is for sake of time and simplicity.

其中一些是为了时间和简单性。

Most all of the studies showing a benefit of zinc are studies showing the benefit of zinc for the treatment or the hastening of colds, not for flu specifically.

大多数显示锌有益的研究都是显示锌对治疗或加速感冒的益处，而不是专门针对流感。

However, I consulted with a few physicians, and one of whom is expert in this area, and he said, "I didn't see any reason why you wouldn't take zinc if you had a flu.

然而，我咨询了几位医生，其中一位是这方面的专家，他说：“我看不出有什么理由让你在患流感时不服用锌。

There's no reason to think that it would introduce any kind of increased risk." But again, consult with your physician before taking or removing anything from your supplement regimen.

没有理由认为这会带来任何形式的风险增加。”但再次强调，在服用或从补充方案中去除任何东西之前，请咨询您的医生。

Now, a lot of the compounds that we're discussing are sort of conventional in the sense that I think most people have probably heard of them already.

现在，我们正在讨论的许多化合物都属于传统化合物，我认为大多数人可能已经听说过它们。

Perhaps the most esoteric-sounding one thus far is echinacea, which we established probably not very helpful for colds or flus.

也许迄今为止听起来最深奥的一种是紫锥菊，我们发现它对感冒或流感可能没有多大帮助。

But we've been talking about vitamin C, we've been talking about zinc, vitamin D, making sure you're getting your sunlight, supporting your microbiome, and so on and so on.

但我们一直在谈论维生素 C、锌、维生素 D、确保您获得阳光、支持微生物组等等。

One compound that I'm guessing most people perhaps have not heard of, but that is very interesting that in fact I've taken before and that I stock in my supplement cabinet in case I feel like I'm coming down with something is N-acetylcysteine or NAC.

我猜大多数人可能没有听说过一种化合物，但这是非常有趣的，事实上我以前服用过，并且我把它储存在我的补充剂柜中，以防万一我觉得自己得了某种东西，那就是 N-乙酰半胱氨酸或 NAC。

What is NAC?

什么是NAC？

NAC is a precursor to glutathione.

NAC 是谷胱甘肽的前体。

What is glutathione?

什么是谷胱甘肽？

Glutathione is the master antioxidant.

谷胱甘肽是主要的抗氧化剂。

It's involved in reducing what are called reactive oxygen species, which build up in cells that are very metabolically active.

它参与减少所谓的活性氧，活性氧在代谢非常活跃的细胞中积聚。

Reactive oxygen species build up even more in cells that are under stress or a body that's under stress.

活性氧在处于压力下的细胞或处于压力下的身体中积聚得更多。

And it also has the property of reducing reactive nitrogen species.

它还具有减少活性氮的性能。

Reactive oxygen and reactive nitrogen species significantly increase under conditions of infection, and having sufficient levels of glutathione is a good thing.

在感染的情况下，活性氧和活性氮会显着增加，有足够的谷胱甘肽水平是一件好事。

Now, N-acetylcysteine is used in certain clinics overseas and in the US as a way to treat cystic fibrosis because it's also a mucolytic.

现在，N-乙酰半胱氨酸在海外和美国的某些诊所被用作治疗囊性纤维化的一种方法，因为它也是一种粘液溶解剂。

And cystic fibrosis is the buildup of fluid in the lungs, and a mucolytic substance is something that loosens up the mucus and allows it to flow more readily out of different cavities of the body, including the lungs the nasal passages and sinuses.

囊性纤维化是肺部液体的积聚，粘液溶解物质可以溶解粘液，使其更容易从身体的不同腔室流出，包括肺部、鼻道和鼻窦。

And indeed, last winter, I did unfortunately get a cold.

事实上，去年冬天，我确实不幸感冒了。

I told you about once every 18 to 24 months I get a cold, and it was a pretty nasty one.

我告诉过你，我每 18 到 24 个月就会感冒一次，而且是一次非常严重的感冒。

I was feeling super congested.

我感觉超级拥挤。

At first, I thought it was an ear infection.

起初我以为是耳朵感染。

Pretty quickly, I realized I had a cold, and I was feeling so congested.

很快，我意识到自己感冒了，而且感觉很拥挤。

I wasn't sleeping well, and it was suggested to me to take N-acetylcysteine.

我睡得不好，建议我服用N-乙酰半胱氨酸。

I ended up doing that at a dosage of anywhere from 600 to 900 milligrams three times per day.

我最终以每天 3 次的剂量从 600 到 900 毫克不等。

So it was a 600 to 900 milligram capsule, depending on which brand I purchased.

所以它是 600 到 900 毫克的胶囊，具体取决于我购买的品牌。

A lot of different versions of this out there on the market.

市场上有很多不同的版本。

I took it morning, late morning, and afternoon.

我早上、上午晚些时候和下午都服用过。

And indeed, it is a powerful mucolytic.

事实上，它是一种强大的粘液溶解剂。

The mucus just starts flowing out of you.

粘液开始从你体内流出。

You better have an extra box of tissues handy.

您最好手边多准备一盒纸巾。

And that greatly relieved the pressure in my sinuses.

这极大地缓解了我鼻窦的压力。

And the reason I liked using NAC is because I've actively avoided using decongestants that one can purchase over the counter.

我喜欢使用 NAC 的原因是因为我积极避免使用可以在柜台购买的减充血剂。

Most decongestants are of the alpha-1 agonist variety.

大多数减充血剂属于 α-1 激动剂。

What's an alpha-1 agonist?

什么是 alpha-1 激动剂？

It causes vasoconstriction.

它会导致血管收缩。

That vasoconstriction can be beneficial in preventing some of the intense congestion that one gets when you have a sinus infection or a cold or a flu.

这种血管收缩有助于预防鼻窦感染、感冒或流感时出现的严重充血。

But then when those decongestants wear off, one tends to get a rebound increase in congestion, and it's really painful, headache, et cetera.

但当这些减充血剂作用消失时，充血量往往会反弹增加，这真的很痛苦、头痛等等。

In addition, some over-the-counter decongestants can be habit-forming.

此外，一些非处方减充血剂可能会让人上瘾。

Not necessarily addictive, but habit-forming, and they don't seem to have any other positive health benefits.

不一定会上瘾，但会形成习惯，而且它们似乎没有任何其他积极的健康益处。

So I prefer not to take decongestants if I can avoid it.

因此，如果可以的话，我宁愿不服用减充血剂。

I had a very good experience with NAC, and the use of NAC, N-acetylcysteine, as a decongestant and also as a way to prevent getting colds and flus is not an entirely new idea.

我在 NAC 方面获得了非常好的体验，使用 NAC（N-乙酰半胱氨酸）作为减充血剂以及预防感冒和流感的方法并不是一个全新的想法。

In fact, there's a paper dating back to 1997 entitled "Attenuation of Influenza-Like Symptomology and Improvement of Cell-Mediated Immunity with Long-term N-Acetylcysteine Treatment." Now, in this study, they looked at people who were taking 600 milligrams of N-acetylcysteine twice per day for six months.

事实上，有一篇论文可以追溯到 1997 年，题为“通过长期 N-乙酰半胱氨酸治疗减轻流感样症状并改善细胞介导的免疫”。现在，在这项研究中，他们观察了连续六个月每天两次服用 600 毫克 N-乙酰半胱氨酸的人。

And what they observed is that the people who took N-acetylcysteine had a significantly lower probability of contracting influenza.

他们观察到，服用N-乙酰半胱氨酸的人感染流感的可能性显着降低。

Now, this is but one study.

现在，这只是一项研究。

There have been a few other studies, and unfortunately, there isn't a large body of research looking at NAC as a preventive for colds and flus.

还有一些其他研究，但不幸的是，没有大量研究将 NAC 作为感冒和流感的预防剂。

But the data in this paper are interesting enough, and I was compelled by them enough to seek out a physician who I noticed was answering my prompts on social media about what do you use for colds and flus.

但这篇论文中的数据非常有趣，我被它们所吸引，去寻找一位医生，我注意到他正在社交媒体上回答我关于用什么来治疗感冒和流感的提示。

And when I put that out there, as I mentioned, I got thousands of responses on both Twitter/X and on Instagram.

正如我所提到的，当我将其发布时，我在 Twitter/X 和 Instagram 上收到了数千条回复。

And one particular physician who happens to have a YouTube account, his name is Dr. Schwelt.

一位恰好拥有 YouTube 帐户的医生名叫 Schwelt 医生。

He's a medical doctor.

他是一名医生。

He works in an intensive care unit, and he deals with a lot of patients who have different strains of flu.

他在重症监护室工作，接触过许多患有不同流感病毒株的患者。

In fact, he was the one that cued me to the fact that this year there seems to be a fair number of H1N1 flu virus going around.

事实上，是他让我意识到今年似乎有相当数量的 H1N1 流感病毒在传播。

And remember, the H1N1 flu virus, while it's not deadly to everyone, it can be quite severe in some people.

请记住，H1N1 流感病毒虽然不是对所有人致命，但对某些人来说可能相当严重。

So we do want to be on the lookout for and try to avoid getting H1N1 if we can.

因此，如果可以的话，我们确实希望警惕并尽量避免感染 H1N1。

I spoke to Dr. Schwelt.

我和施韦尔特博士谈过。

He was very generous with his knowledge about N-acetylcysteine.

他非常慷慨地分享了自己关于 N-乙酰半胱氨酸的知识。

He did acknowledge, and I'll acknowledge again here, that it would be great to get more randomized control trial data on N-acetylcysteine.

他确实承认，我在这里再次承认，如果能够获得更多关于 N-乙酰半胱氨酸的随机对照试验数据，那就太好了。

But we did talk about this paper, this 1997 paper, and he did mention that he and other clinicians that are forced to be in the hospital dealing with patients all through the winter and all year long, they're getting bombarded with cold and flu exposure all the time, that they, meaning he and some of his colleagues, deliberately take N-acetylcysteine as a preventative to try and reduce the probability of getting colds and flus.

但我们确实谈到了这篇论文，这篇 1997 年的论文，他确实提到，他和其他临床医生整个冬天和全年都被迫在医院与病人打交道，他们一直受到感冒和流感的轰炸，他们，也就是说他和他的一些同事，故意服用 N-乙酰半胱氨酸作为预防剂，试图减少患感冒和流感的可能性。

And while we don't want to make too much of any one study or anecdata, which is what we're describing when I tell you about a physician who told me this or what I did and experienced that, I think it is worth paraphrasing the study that I mentioned before.

虽然我们不想过多地谈论任何一项研究或轶事，这就是当我告诉你一位医生告诉我这个或我所做的事情和经历过的事情时我们所描述的，但我认为值得解释一下我之前提到的研究。

NAC prevented the symptomatic forms caused by, here they're talking about the A H1N1 influenza virus, quite efficiently.

NAC 非常有效地预防了甲型 H1N1 流感病毒引起的症状。

Since the large majority of infected subjects in the placebo group, 79%, developed clinically apparent disease versus only 25% in the NAC group.

因为安慰剂组中的大多数感染受试者（79%）出现了临床上明显的疾病，而 NAC 组中只有 25% 的受试者出现了临床症状。

In other words, approximately 80% of people in the study who did not take N-acetylcysteine got influenza, whereas only 25% of the people who were taking N-acetylcysteine contracted influenza.

换句话说，研究中未服用 N-乙酰半胱氨酸的人中约有 80% 感染了流感，而服用 N-乙酰半胱氨酸的人中只有 25% 感染了流感。

So that's a fairly dramatic difference, and certainly the fact that N-acetylcysteine has been shown to increase glutathione, that's its primary mechanism of action as far as we know, and the fact that increases in glutathione are generally healthy and good for us, and the fact that N-acetylcysteine is still available legally over the counter in the US, at least currently it is.

所以这是一个相当显着的差异，当然，N-乙酰半胱氨酸已被证明可以增加谷胱甘肽，据我们所知，这是其主要作用机制，事实上，谷胱甘肽的增加通常对我们健康有益，而且 N-乙酰半胱氨酸在美国仍然可以合法地通过柜台购买，至少目前是这样。

Some years back, as you may have heard, the FDA called for removal of N-acetylcysteine from over-the-counter sales.

您可能听说过，几年前，FDA 要求取消 N-乙酰半胱氨酸的非处方销售。

That, I should point out, was based on the fact that certain supplement companies were making claims about N-acetylcysteine as a treatment for hangover and making a bunch of other claims for which there was no real data.

我应该指出，这是基于以下事实：某些补充剂公司声称 N-乙酰半胱氨酸可以治疗宿醉，并提出了许多其他没有真实数据的说法。

But either because the FDA was effective in getting those companies to cease those claims and/or because of advocacy groups which worked very hard to try and keep N-acetylcysteine available for over-the-counter sales, as far as I know, at least right up until prior to recording this episode, N-acetylcysteine is available for sale over the counter.

但要么是因为 FDA 有效地让这些公司停止了这些声明，要么是因为倡导团体非常努力地努力保持 N-乙酰半胱氨酸可在柜台销售，据我所知，至少在录制本集之前，N-乙酰半胱氨酸可以在柜台销售。

So whether or not you decide to use N-acetylcysteine as a preventative, and there again, the dosage is about 1,200 milligrams per day divided into two different dosages of 600 milligrams each.

因此，无论您是否决定使用 N-乙酰半胱氨酸作为预防剂，剂量约为每天 1,200 毫克，分为两种不同剂量，每种剂量 600 毫克。

Or if you decide to take N-acetylcysteine in the manner that I did, which was not as a preventative, but once I had a cold Couldn't fight it off, apparently.

或者，如果你决定像我一样服用 N-乙酰半胱氨酸，这并不是一种预防措施，但一旦我感冒了，显然就无法抵抗了。

Got the cold, decided to take 900 milligrams three times per day, avoiding that intake close to sleep because it did disrupt my sleep if I took it too close to sleep because of the way that the mucus would flow so readily.

感冒了，决定每天服用 3 次，每次 900 毫克，避免在临睡时服用，因为如果我在临睡时服用，会扰乱我的睡眠，因为粘液很容易流动。

It would essentially, I know it sounds gross, but I felt like it was filling up the back of my throat, so-called postnasal drip, but it felt like postnasal waterfall, and I decided to restrict my intake of N-acetylcysteine to earlier in the day only.

从本质上讲，我知道这听起来很恶心，但我觉得它填满了我的喉咙后部，即所谓的鼻后滴漏，但感觉就像鼻后瀑布，我决定将 N-乙酰半胱氨酸的摄入量限制在当天早些时候。

And of course, there's the third option, which is that you opt to not take N-acetylcysteine until more randomized control trials are published, or not take N-acetylcysteine at all because you're of the sort that thinks, okay, with some sleep, a hot shower, a good meal, some chicken soup, maybe a little garlic, who knows?

当然，还有第三种选择，那就是你选择在更多随机对照试验发表之前不服用 N-乙酰半胱氨酸，或者根本不服用 N-乙酰半胱氨酸，因为你是那种认为，好吧，睡一觉，洗个热水澡，吃一顿美餐，喝点鸡汤，也许加点大蒜，谁知道呢？

Maybe you have some other tools and techniques that you like.

也许您还有一些您喜欢的其他工具和技术。

You like that ginger tea, lemon, et cetera.

你喜欢姜茶、柠檬茶等等。

Maybe that's all you need, and if that's all you need and that's all you want in order to deal with a cold or flu, be my guest.

也许这就是您所需要的，如果这就是您所需要的，并且这就是您想要应对感冒或流感的所有，请成为我的客人。

I certainly am not here to convince anyone that you have to take a certain supplement.

我当然不是在这里说服任何人你必须服用某种补充剂。

But I did feel like I would be remiss if I didn't cover what are generally referred to as the so-called preventatives and treatments for colds and flus, things like zinc, vitamin D, vitamin C.

但我确实觉得，如果我不介绍通常所说的感冒和流感的预防和治疗方法，比如锌、维生素 D、维生素 C，那就是我的失职了。

We now know that, unfortunately, vitamin C gets a probably a D minus or an F, at least as the data stand now.

不幸的是，我们现在知道，维生素 C 的得分可能是 D 或 F，至少从目前的数据来看是这样。

But there are these other things like zinc and potentially N-acetylcysteine that can be beneficial in shortening the duration of colds or flus and perhaps even helping us avoid getting colds or flus altogether.

但还有其他一些物质，例如锌和潜在的 N-乙酰半胱氨酸，可以有益于缩短感冒或流感的持续时间，甚至可能帮助我们完全避免患感冒或流感。

If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。

That's a terrific zero-cost way to support us.

这是支持我们的绝佳零成本方式。

In addition, please subscribe to the podcast on both Spotify and Apple.

此外，请在 Spotify 和 Apple 上订阅该播客。

And on both Spotify and Apple, you can leave us up to a five-star review.

在 Spotify 和 Apple 上，您都可以给我们五星级的评价。

Please also check out the sponsors mentioned at the beginning and throughout today's episode.

另请查看今天节目开头和整个节目中提到的赞助商。

That's the best way to support this podcast.

这是支持这个播客的最佳方式。

If you have questions for me or comments about the podcast or topics or guests that you'd like me to consider for the Huberman Lab podcast, please put those in the comments section on YouTube.

如果您对我有疑问，或者对播客有任何意见，或者您希望我为 Huberman Lab 播客考虑的主题或嘉宾，请将这些意见放入 YouTube 的评论部分。

I do read all the comments.

我确实阅读了所有评论。

During today's episode and on many previous episodes of the Huberman Lab podcast, we discuss supplements.

在今天的节目以及 Huberman 实验室播客的许多以前的节目中，我们讨论了补充剂。

While supplements aren't necessary for everybody, many people derive tremendous benefit from them for things like improving sleep, for hormone support, and for focus.

虽然补充剂并不是每个人都需要的，但许多人从它们中获得了巨大的好处，例如改善睡眠、激素支持和注意力集中。

To learn more about the supplements discussed on the Huberman Lab podcast, please go to Live Momentous, spelled O-U-S, so that's livemomentous.com/huberman.

要了解有关 Huberman Lab 播客上讨论的补充剂的更多信息，请访问 Live Momentous，拼写为 O-U-S，即 livemomentous.com/huberman。

If you're not already following me on social media, I'm Huberman Lab on all social media platforms.

如果您还没有在社交媒体上关注我，我是所有社交媒体平台上的 Huberman Lab。

So that's Twitter, now called X, Instagram, LinkedIn, Facebook, and Threads.

这就是 Twitter，现在称为 X、Instagram、LinkedIn、Facebook 和 Threads。

And on all of those social media platforms, I discuss science and science-related tools, some of which overlaps with the content of the Huberman Lab podcast, much of which, however, is distinct from the content on the Huberman Lab podcast.

在所有这些社交媒体平台上，我讨论了科学和与科学相关的工具，其中一些与胡伯曼实验室播客的内容重叠，但其中大部分内容与胡伯曼实验室播客的内容不同。

So again, it's Huberman Lab on all social media platforms.

再说一遍，所有社交媒体平台上都是 Huberman Lab。

If you haven't already subscribed to the Huberman Lab podcast Neural Network Newsletter, the Neural Network Newsletter is a zero-cost monthly newsletter that provides podcast summaries and what we call toolkits.

如果您尚未订阅 Huberman Lab 播客《神经网络通讯》，《神经网络通讯》是一份零成本的每月通讯，提供播客摘要和我们所说的工具包。

Those toolkits are brief PDFs that describe protocols for everything from exercise to deliberate cold exposure, regulating dopamine, optimizing sleep, and on and on.

这些工具包是简短的 PDF，描述了从锻炼到刻意寒冷暴露、调节多巴胺、优化睡眠等等各个方面的协议。

All the newsletters are available in full, completely free of cost.

所有新闻通讯均完整且完全免费。

To sign up, you simply go to hubermanlab.com, go to the Menu tab, scroll down to Newsletter, and enter your email, and I want to emphasize that we do not share your email with anybody.

要注册，您只需访问 hubermanlab.com，转到“菜单”选项卡，向下滚动到新闻通讯，然后输入您的电子邮件，我想强调的是，我们不会与任何人分享您的电子邮件。

I'd like to thank you for today's discussion about the biology of colds and flus, about the biology of the immune system, and how to avoid and treat colds and flus.

我要感谢大家今天讨论感冒和流感的生物学、免疫系统的生物学以及如何避免和治疗感冒和流感。

And last but certainly not least, thank you for your interest in science.

最后但并非最不重要的一点是，感谢您对科学的兴趣。