ONE字幕组：10个伤害大脑的坏习惯

我们的大脑微妙又复杂，但我们常常却没有做正确的事来确保大脑的正常运作或长期健康，甚至你的某些习惯，如果不加以控制，可能会损害你的认知能力，并增加你日后患上阿兹海默或痴呆症等疾病的可能性。如果你想知道你的生活是否有益于大脑的健康长寿，想一想你的日常习惯是否可能对你造成损害。

Robert Frost once quipped that “The brain is a wonderful organ; it starts working the moment you get up in the morning and does not stop until you get into the office.” And while Robert of course meant it as a joke, the was right about one thing — the brain is a wonderful organ. It’s one of the most complicated objects known to man, with 86 billion neurons and hundreds of billions of nerve fibers.

罗伯特·弗罗斯特曾调侃说: “脑子这个器官真神奇 ，从你早上起床就开始工作，但一进办公室它就不转了”。虽然罗伯特只是讲一个笑话，但有一点他说对了，大脑的确是一个神奇的器官，它是已知人类身上最复杂的部分之一，有860亿个神经元和数千亿条神经纤维。

However, despite the delicate and complex nature of our brains, we often don’t do much to make sure it’s functioning properly, or to make sure we’re setting it up for long term health. In fact, you may have some habits that, left unchecked, could have serious consequences. These habits could actually damage your cognitive ability and increase your chances of developing complications like Alzheimer's or dementia later in life.

然而，尽管我们的大脑微妙又复杂，但我们常常却没有做正确的事来确保，它的正常运作或长期健康。事实上，你的某些习惯，如果不加以控制，可能会导致严重的后果。这些习惯可能会损害你的认知能力，并增加你日后患上阿兹海默或痴呆症等疾病的可能性。

So, if you're wondering whether you’re setting your brain up for a long, healthy life, here are ten habits that might be causing your wonderful organ harm - and one habit that might actually be doing it quite a bit of good:

如果你想知道你的生活是否有益于大脑的健康长寿，以下是十个可能对这一神奇的器官造成伤害的习惯，另外还有一个对它有好处的习惯：

1. Sleep Deprivation睡眠不足

Not getting enough sleep poses huge risks both to your ability to function normally during the day but also to your long term brain health. In the short term, if you’re experiencing sleep deprivation, you’ll probably feel groggy, have concentration issues, and mood swings. Over a long period of time, sleep deprivation leads to a host of ill effects such as hypertension, diabetes, obesity, depression, heart attack, and stroke. To make sure you’re getting enough sleep and giving your brain all the rest it needs, make sure you turn off screens before bed.

没有足够的睡眠对你白天正常工作的能力和你长期的大脑健康都构成巨大的风险。短期内，如果你睡眠不足，可能会感到昏昏沉沉，注意力不集中，情绪波动大，而长期的睡眠不足会导致一系列不良影响，如高血压、糖尿病、肥胖、抑郁症、心脏病发作和中风，为了确保你有足够的睡眠，让你的大脑得到足够的休息，确保你在上床前关闭屏幕。

The light from phones and laptops can keep you awake longer than you might think, and cause you to lose sleep. Also try setting up a regular routine of going to bed at the same time every night and waking up at the same time every morning. Getting in the habit of sleeping enough will help combat sleep deprivation.

来自手机和电脑的光线会使你长时间保持清醒，并导致你失眠。还可以尝试建立一个固定的作息，每天晚上在同一时间睡觉，每天早上在同一时间醒来，养成充足睡眠的习惯，将有助于对抗睡眠不足。

2. Sedentary Lifestyle久坐不动的生活方式

Our brains thrive on physical activity. Staying sedentary may not seem like such a big deal in the short term, but it actually can lead to cognitive decline, grogginess, fatigue, and low-energy. Over a long time, it also leads to anxiety and depression and increases your risk of mortality, cardiovascular diseases, diabetes, obesity, and more. Incorporate more movement into your life by exercising regularly at home or at a gym, joining local sports teams, or taking a fitness class. If you have a job that requires you to sit for long periods of time, try getting a standing desk and taking regular breaks to exercise, stretch, and walk.

身体多活动我们的大脑才能茁壮成长，久坐不动在短期看来似乎不是什么大问题，但它其实会导致认知能力下降、昏昏欲睡、疲劳和精力不足，时间久了，它还会导致焦虑和抑郁，增加死亡风险，心血管疾病、糖尿病、肥胖症等的风险，通过定期在家里或健身房锻炼，加入当地运动队，或参加健身课程，将更多的运动融入你的生活。如果你的工作需要你长时间坐着，可以买一张站立式办公桌，并定期休息，锻炼、拉伸和散步。

3. Smoking吸烟

Smoking is a difficult habit to break, but the negative effects are so detrimental, your brain’s health is at serious risk if you continue. Most notably, smoking can lead to dementia further in life due to loss of brain volume. It also increases the risk of a host of different serious lung, heart, and body complications. You can find many resources online to help you quit smoking, but understanding the real cost of how serious the ramifications of regular smoking is, is the first step to breaking the habit and helping your brain stay strong throughout your life.

吸烟是一个难以戒除的习惯，但其负面影响非常严重。如果你继续吸烟，你的大脑健康会受到严重威胁，最值得注意的是，吸烟会导致脑容量的损失，进而导致痴呆症，它还会增加一系列不同的严重肺部、心脏和身体并发症的风险，你可以在网上找到许多资源来帮助你戒烟。但了解经常吸烟的后果有多严重是打破坏习惯，帮助你的大脑始终保持良好状态的第一步。

4. Dehydration缺水

Our bodies are made of mostly water, which means we need to keep hydrated in order to function properly. Not drinking enough water can cause headaches, dizziness and lightheadedness. Not drinking enough water over a long period of time can result in severe complications, such as seizures, swelling of the brain, kidney failure, shock, coma and even death. Make sure to drink plenty of water throughout the day to avoid dehydration, and always bring water with you on hot days. If you struggle to keep up with drinking the right amount of water every day, experiment with taking a water bottle along with you wherever you go, or keep track of your water consumption in an app on your phone.

我们的身体主要由水组成，这意味着我们身体需要保持水分才能正常运作，饮水不足会导致头痛、头晕、胸闷，长期饮水不足会导致严重的并发症如癫痫发作、脑肿胀、肾衰竭、休克、昏迷甚至死亡。确保每天要喝足够的水以避免水分缺失，在天气热的时候一定要随身带水，如果每天喝适量的水，对你来说很难做到，可以尝试走到哪都带一个水壶，或者用手机软件来记录你的饮水量。

5.Not Enough Sunlight缺少阳光

Remaining indoors day-in and day-out is also detrimental to your brain’s health. The sun provides vitamin D, an essential vitamin for regulating many cellular functions in your body and maintaining energy throughout the day. Not getting enough vitamin D causes depression and fatigue, as well as potential cognitive decline later in life. To make sure you get enough vitamin D, get outside during the day whenever possible to walk, exercise, or just enjoy the sun. If that’s not available to you, you can take vitamin D supplements to make sure you’re getting enough. Food like fish and dairy products are also great sources of vitamin D.

日复一日地呆在室内也不利于你的大脑健康，阳光能够提供维生素D，这是一种调节身体许多细胞功能和维持一天能量的必要维生素。没有获取足够的维生素D会导致抑郁和疲劳以及在日后的生活中可能出现认知能力下降。为了确保你获得足够的维生素D，尽可能在白天到外面去散步，锻炼，或只是晒晒太阳。如果条件不允许，你可以服用维生素D补充剂，以确保你的维生素D足够，鱼和乳制品等食物也是维生素D的重要来源。

6. Stress压力

Over time, stress has a huge negative impact on your brain’s health. From causing headaches, anxiety, and depression, to insomnia, low energy, and cloudy thinking, stress takes a toll on your brain. Occasional stress in life, of course, is normal and shouldn’t cause worry. However, if you’re feeling extremely stressed every day, you may want to consider restructuring your life to reduce the stress. Work conditions, environment, and social life may be the source of your stress, and figuring out exactly where it’s coming from is the first step to helping your brain stay in good shape.

长时间的压力会对你的大脑健康造成巨大的负面影响，从导致头痛、焦虑和抑郁到失眠、精力不足和思维混乱，压力会对你的大脑造成非常大的伤害。当然，生活中偶尔的压力是正常的，不需要太担心。然而，如果你每天都感到压力非常大，你可能需要考虑调整你的生活，以减少压力。工作条件、环境和社交生活可能是你压力的来源，弄清楚压力的来源，是帮助你的大脑保持良好状态的第一步。

7. Unhealthy Diet不健康的饮食

What we put in our bodies is the fuel for our brains, so make sure you’re not in the habit of consuming too much junk food, sugar, or simply overeating. Continual overeating and obesity has been linked to mental decline in older adults, and obesity has been shown to negatively affect memory, compared with normal weight individuals. So instead of consuming foods like greasy hot dogs, candy, and french fries, incorporate more healthy brain foods like green, leafy vegetables, fish, berries, nuts, and whole grains.

我们摄入的东西是我们大脑的燃料，所以要确保你没有摄入过多垃圾食品、糖，或者暴饮暴食。持续的暴饮暴食和肥胖与老年时期的智力衰退有关，与正常体重的人相比，肥胖已被证明会对记忆产生负面影响。

因此相比油腻的热狗、糖果、炸薯条等食物，最好摄入更多有益大脑健康的食物，如绿叶蔬菜、鱼类、浆果、坚果和谷物。

8. Loud Music大声的音乐

Listening to loud music regularly also has a negative effect on your brain. Studies have shown that prolonged exposure to loud noise actually changes how the brain processes speech, which potentially increases difficulty in distinguishing speech sounds. Other research shows that loud music played on earphones causes hearing loss by having a similar effect on your nerves as multiple sclerosis. Make sure the volume on your headphones is at a reasonable volume when listening to music, and if you attend concerts or go to clubs, bring along ear plugs to reduce the effect of the loud noises.

经常很大声听音乐会对你的大脑产生负面影响。研究表明，长期暴露在巨大的噪音中，会改变大脑处理语言的方式，这有可能增加分辨语音的难度。其他研究表明，用耳机大声播放音乐会对你的神经产生与多发性硬化类似的影响，从而导致听力损失。听音乐时，确保耳机的音量在合理的范围内，如果你参加音乐会或去俱乐部，可以带上耳塞减少巨大噪音的影响。

9. Social Isolation与社会脱离

Humans are fundamentally social creatures. We thrive in groups and need emotional connection with friends and family. Social isolation has been linked to depression, poor sleep quality, impaired executive function, accelerated cognitive decline, poor cardiovascular function

and impaired immunity at any stage of life. To avoid social isolation, join groups in your community, connect with friends regularly, and make the effort to meet new people. By staying connected, you’ll improve your brain function, mental health, and lower your risk of dementia.

人类本质上是社会性动物，我们需要在群体中成长，需要与朋友和家人建立情感联系，脱离社会可能会导致抑郁、睡眠质量差、执行功能受损、认知能力加速下降、心血管功能差以及各年龄段的免疫受损。为了避免脱离社会，可以加入社区的一些团体，定期与朋友联系，并努力认识新朋友，通过与社会保持联系，你可以改善大脑功能、心理健康，并降低你患痴呆症的风险。

10. Not Exercising (Your Brain)不锻炼你的大脑

To reduce your chances of cognitive decline, keep your brain healthy by exercising it! Not exercising your brain may lead to stagnation and complications down the road. Using cognitive training and working on things such as improving your memory, increasing your mental processing speed, and developing your reasoning and problem solving skills is a great way to keep your brain sharp. …and finally a habit *NOT* to quit! Some studies have shown that drinking coffee actually helps your brain, both in the short and long term.

为了降低你认知能力下降的可能性，要通过锻炼大脑来保持你的大脑健康。大脑缺乏锻炼可能会导致迟钝，并在日后出现并发症。认知训练并努力改善你的记忆力，提高你的大脑处理速度，以及锻炼你的推理和解决问题的能力，是保持你的大脑敏锐的一个好方法。最后要说一个不要戒掉的习惯，一些研究表明，喝咖啡实际上有益于你的大脑，无论从短期还是长期来看。

When consumed in moderation, coffee improves mood, vigilance, learning, and reaction time. Used over a long period of time, coffee may even protect against brain conditions like Alzheimer's and Parkinson's. So that cup of coffee you look forward to every morning doesn’t have to go out the window. Your brain may need it! If you’re wondering whether you’re setting your brain up for a long, healthy life, consider whether any of your daily habits might be causing you more harm than good.

如果适量饮用，咖啡对情绪、警惕性、学习和反应时间都有积极影响。长期饮用咖啡甚至可以防止某些大脑疾病，如阿兹海默症和帕金森症。所以你不必戒掉每天早上心心念念的那杯咖啡，你的大脑可能需要它。如果你想知道你的生活是否有益于大脑的健康长寿，想一想你的日常习惯是否可能对你造成损害。