克里斯·海姆斯沃斯：挑战极限（2022）

这似乎是来自 所有人都有的“猴子思维”
seem to stem from what we call "the monkey mind," which we all have.
这种精神官能症 反刍思考
The sort of neuroses, the rumination of thought.
睡眠不是消极活动 重点不在于失去意识
Sleep is not a passive activity. It's not about being unconscious.
那其实是一段让大脑疗愈的有效时间
It's actually an active time during which the brain is healing.
而克里斯 鉴于你患病的风险比别人高
And in your case, Chris, because of your increased risk,
我们必须认真看待睡眠这件事
we really wanna take sleep seriously.
我们知道即使是一个晚上没睡好
We know that even a single night of missed sleep
也会导致脑中累积毒素
leads to some of the accumulations of toxins in the brain
让人容易罹患阿兹海默症
that predispose people to Alzheimer's disease.
所以睡眠就短期来说 拥有绝佳的修复能力
So sleep has remarkable restorative powers in the short run,
也能提供莫大的保护抵抗慢性疾病
but it also carries with it a lot of protection against chronic disease.
运作方式是这样的 睡觉时 白天累积下来的废物
CHRIS: It works like this. While we sleep, the junk that builds up during the day
会被一种垃圾清理服务部门
is washed away by a kind of trash disposal service
胶淋巴系统处理掉
called the glymphatic system.
但是随着年纪增长 特别是睡不好的时候
But, as we age, and especially when we don't sleep properly,
这种清理行动会松懈下来
this cleanup operation gets sloppy.
于是有害废弃物的累积速度 就比清除的速度快
Harmful waste starts to build up faster than it can be cleared away.
造成堵塞
Jamming up the works,
引发发炎 更可能导致阿兹海默症
causing inflammation, and potentially leading to Alzheimer's.
克里斯从现在起能做许多事情
PETER: There's a lot Chris can start doing right now
来改善睡眠的时间和质量
to improve the duration and quality of his sleep.
彼得·阿提亚博士 长寿医生
建立简单的习惯
Creating simple habits,
像是有固定的上♥床♥与起床时间
like going to bed and waking up at consistent times,
减少睡前的压力
reducing stress before bedtime,
及查看信箱与社交媒体的时间
and checking out of email and social media.
这在树林中扎营时很容易办到
That's easy when he's camping in the woods.
但是希望他回家后做出这些改变
But hopefully enacting these changes when he's back home
能为他未来的认知健康 带来良好的效果
will reap the real dividends in terms of his future cognitive health.
而健康的睡眠习惯并非克里斯
And a healthy sleep regimen isn't the only thing
该持续练习的唯一活动
that Chris should keep practicing.
很好
LUKE: Good.
事实上 他的许多习惯
PETER: In fact, many of the habits he's already adopted
已经能够帮助他避免 年迈时会发生的脑部疾病
can help to prevent brain disease in later life.
这就对了
LUKE: There you go!
定期禁食 多摄取蔬果及海鲜
PETER: By periodically fasting and eating a diet rich in vegetables and fish,
就能抵抗诱发阿兹海默症的细胞老化
he's fighting the cellular aging that contributes to Alzheimer's disease.
我不知道该哭还是该笑
Don't know whether to laugh or cry. (CHUCKLES)
采取行动降低压力 也能帮助他保护记忆
PETER: Taking steps to reduce his stress levels should also help protect his memory.
而让身体暴露在极端温度
And exposing his body to extreme temperature
也经证实能大幅降低 罹患阿兹海默症的风险
has been shown to significantly reduce the risk of Alzheimer's.
昨晚睡得怎么样？好潮湿
OTIS: How'd you sleep last night? It was pretty wet.
有瀑布相伴真是美好
CHRIS: It was beautiful with the waterfall in the background.
瀑布的声音哄我入睡 -对
Waterfall sung me to sleep. -Yeah.
今天是第二天 好好睡了一晚之后
So it's day two, and after a good night's sleep,
我觉得焕然一新
I feel refreshed.
我知道我放下手♥机♥和电子邮件 只有一天一夜
I know I've only spent a day and a night away from my phone and emails,
但是我的心灵已经感到 更清澈 更冷静
but already my mind feels clearer and calm.
我很期待接下来的活动
And I'm excited for what's to come.
你知道今天我们要往哪里走吗？
Do you know which direction we're gonna walk today?
继续往西北方？
Continuing northwest?
太阳露脸了吗？
Have we got any sun yet?
太阳应该会晚点才出来
I reckon the sun will come out a bit later.
希望我们能及时赶到莱特瞭望台 参加原住民集♥会♥
We're gonna get to Wrights Lookout hopefully in time for the corroboree.
我们要去的莱特瞭望台
CHRIS: So, where we're heading, Wrights Lookout,
是此区原住民特别的集♥会♥场地
is a very special meeting place for the indigenous people in this area,
过去各个民族会在那里举办集♥会♥
where, in the past, different nations would gather.
原住民集♥会♥到底是什么？ 会发生什么事？
CHRIS: What is a corroboree exactly? What are we expecting to happen?
那是三个民族的聚会
OTIS: Well, three nations are going to be meeting,
我们会一起跳舞 分享智慧
and we're gonna have a dance, and it's about sharing wisdom
一起珍惜这片国度 -是
and just appreciating country together. -CHRIS: Yeah.
重点在于连接外在
It's about feeling connected to something outside yourself.
没错 这里已经一百多年
OTIS: For sure, hundred percent. There hasn't been a corroboree up here
没有举办过原住民集♥会♥ 所一定会很特别
for over 100 years, so it's gonna be really special
很震撼
and it's gonna be super powerful and...
也能为心灵充电
spiritually recharging.
越来越陡了
It's starting to get steeper.
你有带攀爬装备吗？
CHRIS: Got your rock climbing gear?
我来试试
OTIS: I'll give it a go.
第二天的路程 对克里斯来说是不同的挑战
The second day of the hike holds a different kind of challenge for Chris.
要抵达莱特瞭望台
To get to Wrights Lookout,
他和欧提斯必须爬上山壁
he and Otis have to climb up the side of a mountain.
虽然这可以当作身体的运动
Although you might consider it a workout for the body,
但也同时锻炼着大脑
it's just as much of a workout for the brain.
你看起来好像山羊 -对
OTIS: You look like a bit of a mountain goat, man. -CHRIS: Yeah.
你在健身房♥练了那么久 可以把我一路背上去
OTIS: All that gym work. You'd be able to carry me up there.
运动的时候
SHARON: When we exercise,
身体会产生一种化学物质 可以当作大脑的肥料
our body produces a chemical that acts like a fertilizer for the brain.
那会刺♥激♥神经元成长并保持健康
It encourages neurons to grow and stay healthy.
接近了 -快到了
CHRIS: Getting closer. -OTIS: We're getting there.
有多项研究表示 中年时定期运动
SHARON: And we know from multiple studies that regular exercise in midlife
能减少罹患阿兹海默症
can reduce our chances of getting Alzheimer's disease
将近五成的几率
by almost 50 percent.
运动加上认知挑战
And exercise, combined with a cognitive challenge,
是极为强大的工具
is proving to be an extremely powerful tool
能够对抗痴呆症
in the fight against dementia.
就算年纪渐长也是
Even when we grow older.
德国 马德堡
(SOFT MUSIC PLAYING)
我母亲在五年前去世
GUDRUN: (IN GERMAN) My mother died five years ago,
不幸的是她深受痴呆症所苦
and sadly, she suffered from dementia.
对 我内心想着
And yes, it lives with me in the back of my mind,
老天 我也会遇上
good grief, it's going to happen
或可能遇上这种事
or may happen to me.
一 二 三 四
FEMALE VOICE: One, two, three, four.
每个星期 70岁的古德伦 都会参加当地舞蹈课
CHRIS: (IN ENGLISH) Every week, seventy-year-old Gudrun attends a local dance class.
有时候我会觉得自己 不像30年前那般硬朗
GUDRUN: (IN GERMAN) Sometimes I don't feel as good as I did 30 years ago.
但重点是
But mostly,
我的状况保持得很好
I'm in pretty good shape.
不过这不是普通的舞蹈课 而是科学研究
CHRIS: (IN ENGLISH) But this is no ordinary dance lesson. It's a scientific study.
其目的在于查出跳舞这种运动
Its purpose, to find out whether an exercise like dancing
对于老化的大脑 是否比一般健身有益
is more beneficial for the aging brain than an ordinary workout.
跳舞必须学习复杂的动作
Dancing is learning complicated movements.
诺格·穆勒教授 德国神经退化性疾病中心
不像骑自行车那种重复性的动作
It's not like sitting on a bike where you do repetitive movements.
所以我们认为跳舞 比较能够增进大脑功能
So we think that our dancing is a better way to improve brain function
因为那结合了认知与生理上的挑战
because it involves this combination of cognitive and physical challenge.
科学家发现即使到了老年 我们的大脑
CHRIS: Scientists have discovered that our brains have the capacity to grow and develop
仍能成长并发展新连接
new connections even in late adulthood.
我是天竺鼠
I'm the guinea pig! (CHUCKLES)
所以诺特和他的团队想查明 跳舞课程对于刺♥激♥这种成长
CHRIS: (IN ENGLISH) So Notger and his team want to find out how effective the dance program is
效果如何
at stimulating that growth.
他们要寻找大脑中 有关记忆的重要部分
They're looking for signs of positive change
是否有正向改变
in that region of the brain vital for memory.
请调出海马体的前侧影像
NOTGER: (IN GERMAN) Please show me the front part of the hippocampus.
暂停一下
(IN ENGLISH) Stop.
可以看到这里有增生
(IN GERMAN) You can see an increase here.
看起来很好
It looks really good.
那令人如释重负 因为我们的结果显示
NOTGER: (IN ENGLISH) This was such a big relief because our results show
跳舞有绝佳的潜力
that dancing has an amazing potential
能够增进大脑功能及结构
in improving brain function and structure.
希望在未来 跳舞能够避免
And we really hope that dancing will be able to prevent
痴呆症的发生
cases of dementia in the future.
令人讶异的不只有古德伦的结果
CHRIS: It's not just Gudrun's results which are impressive.
整个舞蹈团在海马体的成长
The dancing group showed more growth in the hippocampus
比做传统运动的人还要多
compared with those who followed a conventional workout.
这个结果让我非常吃惊
(IN GERMAN) Well, the results had a real "wow effect" on me.
所以我要拍拍自己的背
So I'm giving myself a bit of a pat on the back,
称赞自己做得好
telling myself "well done."
在爬了几个小时后
CHRIS: (IN ENGLISH) We've been climbing for a few hours, and finally,
莱特瞭望台终于感觉近在咫尺
Wrights Lookout feels within touching distance.
直直往上吗？ -对
CHRIS: Straight up here? -OTIS: Yeah.