Name: 增強認知功能的七大方法（科學依據） (The Top 7 Ways to Boost Cognitive Function (according to science))
Uploaded: 2025-09-29T02:32:05.000Z
Duration: 11 min 30 s

what are the most important things to consider when it comes to improving cognitive function?

在改善認知功能方面，最重要的考慮因素是什麼？

A lot of people want better focus, they want to be more productive, they want to improve their mood, they want to do all of those things.

很多人都希望注意力更集中、工作效率更高、心情更好，這些都是他們想要做到的。

Like, what are the big movers when we think cognitive function?

比如，當我們考慮認知功能時，什麼是最重要的推動因素？

So there's, what I like to think of as, there's definitely big movers.

所以，我認為，肯定會有大的推動者。

There's things that require effort and there's like lower hanging fruit, right?

有些事情需要付出努力，有些事情就像低垂的果實，對嗎？

So this is things that like, you could take a supplement perhaps.

是以，你可以服用一些補充劑。

And I would say the big movers are the ones that of course are gonna require more effort.

我想說的是，大的推動者當然需要付出更多的努力。

I don't think, I think it's pretty scientific consensus that exercise and particularly vigorous exercise is one of the best ways that you can get a cognitive enhancement.

我不這麼認為，我認為運動，尤其是劇烈運動，是增強認知能力的最佳途徑之一，這一點已經達成了相當科學的共識。

You know, memory, executive function, processing speed.

你知道的，記憶力、執行功能、處理速度。

So there've been studies that have been done in older adults, in middle-aged adults, in children, like across the lifespan.

是以，對老年人、中年人、兒童都進行過研究，比如跨生命週期的研究。

And it's just undeniable that getting your heart rate up, you know, getting your heart rate up and blood flow up and sweating is going to make you smarter and feel better.

不可否認的是，提高心率，你知道的，提高心率，增加血流量，出汗會讓你更聰明，感覺更好。

So like there was even one study that was done in older adults.

是以，甚至有一項研究是針對老年人的。

And this was like a classic study that I just, I've talked about it for years, but other studies have like repeated it since then.

這是一項經典的研究，我已經談論了很多年，但從那以後，其他研究也在重複這項研究。

But it was like 2011 or 2012 published in PNAS.

但發表在《美國國家科學院院刊》（PNAS）上的時間大概是 2011 年或 2012 年。

And this researchers took these older adults and they put them on a year-long intervention exercise program.

研究人員對這些老年人進行了為期一年的干預鍛鍊。

And there was a lot of more vigorous intensity.

So they're getting up to about 80% max heart rate, 75, 80% max heart rate.

是以，他們的最大心率大約為 80%，75%、80%。

And for one year, they did this intervention.

And after that year, they had a 2% increase in their hippocampal volume.

一年後，他們的海馬體積增加了 2%。

So hippocampus is a part of your brain that's highly involved in learning and memory.

海馬體是大腦中與學習和記憶密切相關的部分。

So people that in that age group lose between one to 2% of their hippocampal volume per year.

是以，這個年齡段的人每年會損失1%到2%的海馬體積。

So they essentially countered that loss, that atrophy that they're age-related, experiencing each year.

是以，它們從根本上抵消了與年齡相關的、每年都在經歷的損失和萎縮。

And so part of the reason that happens is when you're doing a vigorous type of exercise, you are increasing brain-derived neurotrophic factor, BDNF.

出現這種情況的部分原因是，當你進行劇烈運動時，腦源性神經營養因子（BDNF）會增加。

And that is responsible for growing new neurons in the hippocampus.

而這正是海馬體中生長新神經元的原因。

So that's the ability of your brain to like adapt and change to the changing environment, which is what older adults don't do very well, right?

這就是大腦適應和改變不斷變化的環境的能力，而這正是老年人不太擅長的，對嗎？

Your brain's much more plastic when it's younger, like you can adapt to things.

年輕時大腦的可塑性要強得多，就像你能適應各種事物一樣。

That's why that's saying it's hard to teach an old dog new tricks, right?

所以才會有 "老狗難教新把戲 "的說法，對吧？

I mean, that's kind of where it comes from.

我的意思是，這就是它的來源。

是以，BDNF 在其中發揮了作用。

So you want more BDNF, an exercise and particularly vigorous exercise.

是以，你需要更多的 BDNF、運動，尤其是劇烈運動。

If you're working your muscles so hard that they can't get oxygen to them fast enough, and that's why I say vigorous, then they're forced to basically make energy without oxygen.

如果你使勁鍛鍊肌肉，肌肉無法快速獲得氧氣，這就是我說的劇烈運動的原因，那麼肌肉基本上就被迫在沒有氧氣的情況下製造能量。

而這僅僅是通過使用葡萄糖實現的。

And then you make lactate as a by-product.

And lactate is what is signaling and increasing that BDNF.

And lactate's really, I mean, you can measure it.

乳酸鹽真的，我的意思是，你可以測量它。

There's things out there that you can buy and measure it, but I don't think you need to.

有一些東西你可以買來測量，但我覺得沒必要。

I think you can just measure your heart rate.

And if you're doing a vigorous intensity exercise, 10 minutes, that's all it took was 10 minutes to have improvements in cognition, executive function, processing speed.

如果你做的是劇烈運動，10 分鐘就能改善認知、執行功能和處理速度。

所以，哪怕只是 10 分鐘的鍛鍊。

這就像，我想在我的遊戲中處於巔峰。

是以，你只需進行 10 分鐘的鍛鍊即可。

It could be high-intensity interval training where you're shifting between periods of vigorous exercise and then kind of resting a little bit.

可以是高強度間歇訓練，在劇烈運動和稍事休息之間轉換。

Or it could just be like, I'm gonna do a 20-minute run, and then I'm gonna go, I'm gonna do it.

或者只是說，我要跑 20 分鐘，然後我就走，我就做。

So- So number one, I would say, big mover, as you said.

所以--所以，我要說，正如你所說，第一位是大搬運工。

It's also the most, requires the most effort.

The other things, and this is where I kind of like, I'm smiling because there was very recently a new study, one out of three, very large, randomized placebo-controlled trials where they're giving one group a placebo and another group a multivitamin.

其他的事情，這就是我喜歡的地方，我在微笑，因為最近有一項新的研究，其中有三項非常大的隨機安慰劑對照試驗，他們給一組人安慰劑，另一組人多種維生素。

Okay, this is a multivitamin, which is the micronutrients I've been talking about.

好的，這是一種多種維生素，也就是我一直在說的微量營養素。

Magnesium, B vitamins, folate, vitamin K.

鎂、B 族維生素、葉酸、維生素 K。

It's just stuff people aren't getting enough of.

這只是人們沒有得到足夠的東西。

They're not getting enough from their diets.

他們沒有從飲食中攝取足夠的營養。

So these were people that were 65 and older.

是以，這些人都是 65 歲及以上的老人。

And there was three different trials of this study.

這項研究進行了三次不同的試驗。

It was called the COSMO trial, and there's about 5,000 participants in total.

該試驗被稱為 COSMO 試驗，共有約 5000 名參與者。

And the evidence was clear that just giving them a multivitamin improved cognition.

有證據表明，給他們服用多種維生素就能改善認知能力。

And it slowed brain aging, which was, it was estimated to slow brain aging by about two years.

據估計，它能延緩大腦衰老兩年左右。

And this is like, it's so, it's funny, because 10 years ago, I was like doing, I was out there podcast, you know, talking on podcast about huge studies that were coming out saying enough is enough.

這就像，它是如此，這很有趣，因為10年前，我就像在做，我在那裡播客，你知道，在播客上談論大量的研究出來說夠了。

And they were saying the exact opposite, and they were terrible studies, and I like tore them apart.

而他們說的正好相反，這些研究很糟糕，我就想把它們撕碎。

But here we are 10 years later, complete opposite.

但 10 年後的今天，情況卻完全相反。

Full circle, baby.  What's the easiest thing you can do?

轉了一圈，寶貝。  你能做的最簡單的事情是什麼？

Like, does that mean a young person can take a multivitamin and it's gonna immediately make them, you know, probably not.

就像，這是否意味著年輕人吃了多種維生素就能立刻讓他們，你知道，可能不是。

Yeah, it's something that you can start now.

And certainly older adults, it made a difference.

當然，對老年人來說，這也是一種改變。

Another one is, again, I mentioned that there's other, these phytochemicals in plants that are beneficial.

另一個是，我再次提到，植物中還有其他有益的植物化學物質。

They're in vegetables and they're in fruits.

So blueberries, blueberry extract, or even the equivalent of one cup of blueberries.

是以，藍莓、藍莓提取物，甚至相當於一杯藍莓。

Like the equivalent of one cup of blueberries improves cognition, executive function.

比如一杯藍莓就能改善認知和執行功能。

It improves memory, also processing speed.

它還能提高記憶力和處理速度。

So that's something like if you're like, you know, fast reaction time, I guess it's more relevant for like maybe someone who's athletic, but you know, fine motor coordination, things like that.

所以，如果你的反應速度很快，我想這對喜歡運動的人來說更有意義，但你知道，精細動作協調，諸如此類的東西。

I mean, there's been meta-analysis showing it.

我的意思是，有薈萃分析表明了這一點。

There's been studies in middle-aged adults, and there's been studies in older adults and it's clear, blueberries make you smarter and they make you feel better.

對中年人和老年人都進行過研究，很明顯，藍莓讓人更聰明，讓人感覺更好。

I think, I mean, it's between blueberries, raspberries and pineapple, I think for like the top spot in my world of fruits.

我認為，我的意思是，它介於藍莓、覆盆子和菠蘿之間，在我的水果世界裡排名第一。

No, blueberries are, so they have something in them called anthocyanins and it's what gives the blueberries their like pigmentation.

不，藍莓就是，所以藍莓裡有一種叫花青素的東西，正是它讓藍莓有了像花青素一樣的色素。

Blueberries are very concentrated in them.

They also have, so anthocyanins are a type of polyphenol.

Polyphenols are a sort of wide class of phytochemicals.

多酚是一種種類繁多的植物化學物質。

And phytochemicals, there's a lot of them, lots of different types of them.

植物化學物質有很多，種類也很多。