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Coffee or caffeine in the morning is a necessity.
After all, it stimulates your central nervous system,
elevates your mood, and increases your alertness.
But for those times that it's not available
or for those who don't drink it,
here are some scientific tips to kick your body into gear.
Number one, find the light.
Melatonin is a hormone secreted by the brain, and is critical in regulating your sleep.
When it's dark, your body produces more melatonin, making you sleepy.
And when it's light, the production of melatonin drops.
So open those curtains, go outside, and expose yourself to light in the morning
to decrease melatonin production and physiologically wake your body up.
If you have to wake up in darkness, try an illuminating alarm clock.
They slowly fill your room with light to wake you up naturally.
Two, end your shower with cold water.
Studies show that exposing yourself to cold water can activate
components of the brain responsible for regulating wakefulness,
making you feel alert.
Researchers have also found that the shock of cold shower water
can increase your metabolic rate further, reducing feelings of fatigue.
Three, hydrate yourself.
Up to sixty percent of your body is water.
While sleeping, you sweat, breathe, get up to urinate, or poop.
All of which dehydrate you.
Studies show that even mild dehydration decreases alertness,
increases fatigue, and negatively affects mental concentration.
So in the morning, grab a glass of water
to replenish your fluids to fight off that tired feeling.
And don't forget to drink water throughout the day to stay alert.
Four, eat a healthy breakfast.
Researchers have found that participants feel more alert
after consuming a meal first thing in the morning.
If the meal was high in simple sugars, like a donut,
the alertness wore off quickly, whereas if the meal was high in fiber
and carbohydrates, like oats, alertness lasted longer throughout the morning.
Another study found that breakfasts high in fat taste better,
but led to consuming more food throughout the day
as opposed to a high fiber and carbohydrate breakfast which
satiated hunger and increased cognitive function throughout the day.
Five, drink some orange juice.
Citrus fruits ,like oranges, are rich in molecules called "flavonoids"
Flavonoids have been linked to slowing cognitive decline due to aging,
and decreasing the onset of Neurodegenerative diseases, like Alzheimers.
One study found that participants who consumed flavonoid-rich
orange juice had increased alertness and cognitive function
compared to their counterparts who were fed a placebo.
Number six, be physically active in the morning.
Studies have found that physically active students perform better
on tests than those who are less active.
Physical activity enhances cognition due to the increased blood flow
throughout the body, providing your brain with more oxygen
and increasing mental performance.
And the hippocampus, which is part of the brain critical for
learning and memory, is highly active during exercise.
And seven, listen to music.
Music has the ability to create a state of arousal, causing pupils
to dilate and blood pressure to increase.
It can also increase activation in regions of the brain
associated with movement and emotion while potentially
releasing the "feel good" chemical, dopamine, throughout your body.
So build that wake up playlist.
And subscribe for more weekly science videos.
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【實用】早上不喝咖啡也能精神百倍?七個早晨醒腦小撇步(7 Tips To Wake Up Without Coffee)

68495 分類 收藏
李宣億 發佈於 2016 年 7 月 1 日    李宣億 翻譯    Mandy Lin 審核

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每天早上買杯咖啡提神,已成了很多上班族和學生的習慣。然而,除了咖啡以外,難道就沒有其他提神的方式了嗎?今天,就讓影片來告訴你,有哪些小撇步能讓你精神百倍吧!

1kick your body into gear0:15
gear 指的是「使準備好」,into gear 表示「進入準備好的狀態」,這個片語常常與 get 搭配, get into gear 指的是「有效率、有精力的運作」。影片當中搭配的用法是 kick your body into gear ,表示讓「身心精神百倍」。
Aside from drinking coffee, there are other ways to kick your body into gear.
除了喝咖啡之外,還有其他方式能讓你的身心精神百倍。

After two weeks away from the office, I’m fully charged and ready to get into gear.
兩個禮拜的休假後,我已經準備好回來工作了。

Mary got into gear after a short nap.
瑪麗睡午覺之後,工作得更有效率了。


gear 相關的片語有:

gear up:使某人/某事物準備好。
Hey guys, Halloween is drawing near. We should gear up for costumes.
欸大家,萬聖節要到了,我們應該開始準備萬聖節服裝了。


2metabolic rate0:58
metabolic 當作形容詞,指的是「新陳代謝的」;rate 則是指「速度、速率」。合併起來看,是生物學、醫學上常使用的名詞,為「基礎代謝率」。小編在這裡補充「基礎代謝率」這個概念,它是我們在安靜狀態下(通常是靜臥狀態中)消耗的最低熱量。大家有空的話,上網查一下資料,算算自己的基礎代謝率,調整一下自己的飲食狀況,讓自己更健康吧!
Exercising is a great way to increase ones’ metabolic rate.
運動是一個人提升基礎代謝率的好方法。

Men’s metabolic rate tend to be higher than women’s due to the reason that they have more muscles.
男人的基礎代謝率通常比女生高,因為他們的肌肉量較大。


相關單字有:

metabolism (n.):新陳代謝。
There's nothing better than working out to boost your metabolism.
想要增強體內新陳代謝的話,沒有比運動更好的方法了。


*同場加映:
【TED-Ed】如何看待流行飲食 (How to spot a fad diet - Mia Nacamulli)


3fatigue1:01
fatigue 在這裡當作名詞,指的是「疲勞、勞累」。另外,也可以指「勞累的工作」。這個字的形容詞則是 fatigued
My mom has been a superwoman for more than twenty years and now she wants to retire from work because she has had enough of the feelings of fatigue.
我媽媽已經當女強人超過二十年了,而她現在想退休了,因為她已經受夠工作的疲勞感了。

He fainted and was sent to the ER after the fatigue of the week.
他幹了一整週的活之後昏倒被送去急診室了。

Could you please look after my son tonight? I've had a rough day and I'm fatigued.
你今晚可以幫我照顧我兒子嗎?我今天過得很不好而且我累壞了。


另外,除了 exhaustedtired 還有其他形容疲勞的的單字片語,像是:

fried (a.): (心理上、精神上)被榨乾。
worn out:耗盡、用壞。
wiped out :精疲力竭的。
work like a dog:累得像條狗,表示工作非常認真、非常辛苦。
I'm fried after working for 26 hours without even a break.
不眠不休的工作了二十六小時後,我真的累癱了。

The babysitter is worn out after looking after four babies for the whole day.
保母因為照顧四個小孩一整天,現在已經累壞了。

Some Taiwanese are wiped out by the unending debate about the 12-year Compulsory Education requirement.
有些台灣人已經厭倦了有關十二年國教無休止的討論。

I have been working like a dog since the day I got into this company.
自從我進入這家公司後,每天工作都非常認真,累得像條狗。


*同場加映:
【學知識】如果一直都不睡覺,還能活嗎? (What If You Stopped Sleeping?)


4wear off1:36
wear off用來描述無形的感覺和效果,指「逐漸減少、消逝」。
Zoe's passion for her new internship wore off as the days went by.
柔伊對那份實習工作的熱情隨著時間逐漸消逝。

The scariest thing about heroin is that when the effects wear off, drug addicts will need to inject even more to reach the same highs.
海洛因最可怕的就是效果會隨著施打次數逐漸減少,而那些成癮者便需要施打更高劑量來達到同樣的感覺。

It's nearly impossible for boys' affection toward their girlfriends not to wear off.
男生對自己女朋友的喜愛永遠保持得像一開始那樣,完全不減退,幾乎是不可能的。


5placebo2:19
placebo 指的是「安慰劑」。這個字特別的是它的唸法,並不是一般我們唸的 place(地點)加上 bo,而是 [pləˋsibo] ,唸起來像「噗拉西波」。安慰劑簡單來說就是「偽藥」,它雖然沒有實質治療的功效,然而病人以為它是藥物,所以相信吃了它有效,讓病患透過自己的預期使症狀得到舒緩,這樣的效應稱為「安慰劑效應」,也就是 placebo effect
I'm still surprised by the placebo effect. I just can't believe that patients really do feel better.
我還是對安慰劑效應感到很驚訝,我就是無法相信病人真的覺得他們恢復的越來越好。

A: I really think this drink works for me.
B: Oh, come on, it's just the placebo effect.
A:我真的覺得這個飲品有功效耶。
B:噢拜託,那只是安慰劑效應好嗎!


多運動、吃富含纖維的早餐、多喝水、洗冷水澡..... 這麼多方法,你都記起來了嗎?從今天開始改善自己的習慣,一起迎接往後充滿精神的日子吧!

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