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治疗抑郁症的6种方式

6 Ways To CURE DEPRESSION

How To Cure Depression.
如何治疗抑郁症
Depression really is a modern age disease.
抑郁症确实是一种现代病
If we take a look at this graph we can see
从这个图中我们能发现
that the average rate for depression for the
目前60岁以上人群中
generation of people who are currently over the age of 60 is 10%
抑郁症的平均发病率已经达到了10%
which when you think about it is pretty darn high.
你可能认为这个比例相当高了
However, if you look to the left
然而 当你看向左边时
each of these lines represents another generation.
每条线代表不同的年龄段
The generation of people who are currently 45
目前45岁年龄段人群的抑郁症发病率
has a rate double that of the 60-year-olds generation.
是60岁人群抑郁症发病率的两倍
The rate of depression is 20%.
抑郁比例是20%
And if we look to the far left
如果我们看更左边的线
the generation that is currently around the age of 25
会发现25岁左右人群(你们中大多数)的发病率
(which is most of your guys)is already at 25%.
已经达到了25%
So if we assume this line continues at the rate it is,
如果我们假设这条线以此速度攀升
it’s estimated that 1 in 2 people will
据估计到60岁时
have experienced depression by the age of 60,
每两人中就有一人得过抑郁症
that’s half of the population.
也就是总人数的一半
There’s definitely an issue here.
这确实是个问题
And it’s very apparent that this issue is caused by the massive changes in society today.
而且非常明显 这是由现代社会的巨大变化引起的
Because the generation of people who are currently
因为现在60岁的人群
60 years old lived a very different life from your guys.
和你们这些人的生活非常不同
They had no access to the internet, no smartphones,
他们不会上网 没有智能手机
there were no forms of social media like Facebook and instagram,
没有像Facebook和Instagram这样的社交媒体
there was no way to order things right to their frontdoor.
他们不能通过网购在家收货
It’s clear that depression is caused by this sudden change in environment.
显然 抑郁症是由环境的突然变化引起的
So what exactly can we do to cure depression?
那么我们到底能为治疗抑郁做些什么呢?
Well a professor by the name of Steve Ilardi
Steve Ilardi教授耗费毕生精力
dedicated his entire career to figuring out this question.
来解决这个问题
He and his team conducted dozens of studies and came to a conclusion.
他和团队在进行无数研究后得出一个结论
There are 6 things you need to work on in order to cure your depression.
你可以通过做6件事 来治疗你的抑郁症
These 6 things are all results of the massive amounts
这6件事是从人们几十年过往经历中
of change that we’ve undergone in the past couple of decades.
所总结的成果
So let’s begin.
那我们开始吧
1. Physical Activity
第一 体育锻炼
Physical Activity is something we used to do A LOT of.
锻炼是我们过去经常做的事情
If you think about it not too long
仔细想想 不久以前
ago we were busy out in the fields tending to our
我们整天在田野里照料庄稼
crops all day or in the woods hunting for food.
或在树林里狩猎食物
On average we used to exercise for at least 4 hours a day.
曾经我们平均每天要锻炼至少4个小时
Think about your own life … how many hours are you exercising per day?
再想想你自己 你每天锻炼多少小时?
Most people with office jobs have virtually no exercise.
大多数在办公室工作的人几乎没有锻炼
This is a huge difference.
这是一个巨大的不同
But just how effective is the exercise in regards to treating depression.
但是锻炼对治疗抑郁症到底多有成效呢
Well…Researchers compared Zoloft (which is one of the leading pharmaceutical drugs
研究者比较了左洛复(市场上的领先药物之一)
on the market right now) with aerobic exercise.
和有氧运动的疗效
In this case,
在这种情况下
it wasn’t even a lot of exercise
甚至不用大量运动
it was only 30 minutes of brisk walking
只是每周健走三次
(which is essentially speed walking), 3 times a week.
(实质上就是快走)每次半小时
The patients who were prescribed the exercise did just as well
那些被要求锻炼的患者表现得
as those who took the medication.
和服药患者一样好
Funny enough the patients on Zoloft were found to be 3 times
更有趣的是 服用左洛复的患者
more likely to become depressed again after a 1 year follow-up.
一年后的抑郁症复发率是运动患者的3倍
One of the reasons why researchers think exercise is so effective
研究者认为锻炼如此有效的原因之一在于
is because of what it does to your brain.
它对你的大脑所产生的影响
When you exercise important neurotransmitters such as dopamine and serotonin
锻炼时重要的神经递质如多巴胺和血清素
have increased activity levels.
会升高到活跃水平
These same neurotransmitters cause depression when they are at low levels.
这些神经递质较少时会导致抑郁症
And these are the same neurotransmitters all those anti-depressants out they are targetting.
这也正是那些抗抑郁药靶向的神经递质
So why take those drugs when you can
所以当锻炼可以达到同样目的时
just exercise and have the same result,
为何还要选择服药呢
without any of those nasty side effects
而且锻炼没有那些严重的副作用
and on top of all that having a healthier better looking body.
最重要的是还能拥有一个更健康的好身材
2. Omega-3 Fatty Acids
第二 Omega-3脂肪酸
The supplement community is often split between which supplements you should take.
这类补充物常分布在你的日常饮食中
However it’s almost universally accepted
然而几乎普遍认为
that Omega-3 Fatty Acids ( which usually comes in
Omega-3是一种必需补充剂
the form of Fish Oil) is a must have supplement.
(常从鱼油中获取)
Hell even famous Olympic swimmers were asked
甚至当著名奥运会游泳运动员被问及
if they could just take one supplement for the rest of their life,
余生只能吃一种补充剂时会如何选择
almost all responded with Fish Oil.
几乎所有人都回答说 鱼油
But why exactly are Omega-3 Fatty Acids so beneficial?
但究竟为何Omega-3脂肪酸这么有益?
To understand this you have to understand how our body deals with fats.
要理解这个 你首先要了解我们的身体是如何处理脂肪的
These two fats are called essentials fats
Omega-3和Omega-6被称为必需脂肪
because we are unable to produce them on our own.
因为我们自身无法合成它们
We must get them from outside sources.
所以必须从外界资源中获取
Omega-6 fats are pro-inflammatory while Omega-3’s are anti-inflammatory.
Omega-6脂肪是促炎性的 而Omega-3脂肪是抗炎性的
Omega-6’s are found in grains and seeds,
Omega-6存在于谷物和种子中
animals that eat them or are fed them,
以及食用了这些东西的动物体内
and especially fast food which is cooked in them.
尤其是以这些东西为食材的快餐里
Omega-3’s, on the other hand, are found in grasses, plants,
而Omega-3存在于草 植物 藻类
algae and the animal that eat them
和以它们为食的动物中
such as fish and free-range animals.
例如鱼和自由放养的动物
The ideal balance for humans of Omega-6 to Omega-3’s
人体中Omega-6和Omega-3的理想比例
should be anywhere from 1:1 – 3:1.
应该在1 :1到3:1之间
This is the balance that most of our ancestors
这是我们的大多数祖先能够
were able to maintain with their natural diets.
通过自然饮食保持的水平
But when researchers looked at the ratio in modern day Americans
但当研究者观察了当代美国人的摄入比时
they found that our ratio was a whopping 17:1.
他们发现我们的比例高达17:1
That’s crazy.
这太疯狂了
This means the average American is heavy on the inflammatory side,
这意味着普通美国人的炎症性很严重
and that’s never a good thing.
这从来就不是什么好事
Because if you look at all of the major diseases that plague the modern world
因为如果你看一下所有困扰现代社会的主要疾病
like cancer, heart disease, allergies,
例如癌症 心脏病和过敏症
they’re all technically inflammatory diseases.
学术上说它们都属于炎症性疾病
So with this knowledge scientists hypothesized
所以基于这一点 科学家们假设
that maybe if you started supplementing Omega-3’s
如果你开始补充Omega-3
you can fix your ratio and combat all this problems.
你就可以促进两者的比例平衡 抑制这些疾病
They conducted dozens of studies and found
他们进行了大量研究发现
that not only did people who suffer from depression feel a lot better.
不只是抑郁症患者感觉更好了
But this supplementation also helped with a variety of other diseases
这些补充剂也帮助了大量其它疾病患者
like the ones we just mentioned.
像我们刚提到的那些
They found that the ideal dosage for those who have Depression is 1000-2000mg EPA
他们发现抑郁症人群的理想剂量是1000mg-2000mg的EPA
(which is one of the acids in Omega-3’s).
EPA是一种Omega-3中的脂肪酸
Something very important to note is
需要强调的一点是
that if you do decide to purchase fish oil supplements
如果你决定买鱼油这种补充剂
you must refrigerate them or else
你必须冷藏存放
they will oxidize and essentially become toxic for your body.
不然它们会因为氧化而对身体有害
You must also make sure the brand
你还必须确保
of fish oil you are purchasing uses some method to purify the oil,
所买的鱼油品牌是用一些方法净化了的鱼油
as the majority of fish nowadays are farm bred and contain many toxins.
因为如今大多数鱼是养殖的 含有很多毒素
3. Sunlight
第三 阳光
Sunlight is very important for two reasons
阳光非常重要 原因有二
The first reason is fairly well known,
第一个广为人知
and it deals with a special little vitamin called Vitamin D.
它和一种叫维生素D的特殊维生素有关
Vitamin D comes from your skin when it is exposed to sunlight
在阳光的帮助下皮肤可以合成维生素D
and is primarily responsible for things like your bone health,
它主要负责你的骨骼健康
your immune system and your muscle health.
免疫系统还有肌肉健康
However, researchers have also found that a lack of Vitamin D will cause a variety of problems
然而 研究者也发现缺乏维生素D会导致一系列疾病
such as cancers, diabetes, and especially mental health.
比如癌症和糖尿病 尤其是精神疾病
Vitamin D is actually becoming a very big problem
维生素D实际上已经是一个非常大的问题
as so many of us are spending more and more time indoors.
因为我们大多数人在室内的时间越来越长
In fact, over 40% of people nowadays
事实上 现在超过40%的人
have a vitamin D deficiency to some degree.
不同程度的缺少维生素D
That’s a lot of people.
人数非常多了
So that’s reason number 1 to getting more sunlight
所以这是要多晒太阳的第一个原因
Reason number 2 is something that you wouldn’t really expect.
第二个原因是你想不到的
See there’s something very special about sunlight
阳光中有很多特殊的东西
that normal indoors light can not provide for us.
是室内的灯光无法提供给我们的
Sunlight is many many times brighter than indoors light.
阳光亮度是室内灯光的好几倍
It turns out that our bodies need sunlight
这证明了人体需要阳光
in order to set our circadian rhythms right.
来进行生理调节
This is essentially the bodies internal clock that
实质上也就是体内的生物钟
makes sure you feel tired at the right time,
它确保你在正确的时间感到疲劳
makes sure you get certain hormones at the right time
确保你在正确的时间分泌一定的激素
and makes sure you feel sleepy at the right time.
确保你在正确的时间出现睡意
All of these problems have been shown
经研究证实
in studies to be a direct link to depression.
刚才说的所有这一切与抑郁症有直接联系
Imagine feeling tired all day and being unable to sleep.
想象一下 一整天都很困却无法入睡的感觉
These are common problems that most people with depression have.
这些是大多数抑郁症患者拥有的常见问题
The only problem is that this clock needs to be adjusted all of the time.
唯一的问题是 生物钟需要时刻校准
If you were to lock yourself in an empty room with no window and no light
如果你把自己锁在没有窗户和光的房间里
your body’s clock would start malfunctioning.
你的生物钟将开始失效
You’ll think it’s day when it’s night and
你会把黑夜当成白天
your hormones will be all over the place.
你的激素将紊乱
We need bright natural sunlight at least once a day
我们一天至少需要一次充足的光照
in order to set these clocks right.
来正确调整生物钟
Research suggest simply walking outside when the sun is high for just 10 minutes
研究表明仅在阳光正足的时候出门走10分钟
can properly adjust your cycadian rhythm
即可正确调整生理节律
and combat all these potential side effects.
并抑制潜在的副作用
4. Healthy Sleep
第四 健康的睡眠
Researchers found that disrupted sleep was one of the most potent triggers of depression.
研究者发现睡眠中断是引起抑郁症的重要原因
They found that people who slept at extremely abnormal times that differed every day were
他们发现那些每天睡眠非常不正常的人
more prone to developing depression.
更容易患上抑郁症
This means that if you’re the type of person
这意味着如果你是那种
who stays up all night watching shows or playing video games
熬夜一整晚看视频打游戏的人
you fall into this category.
那你就属于睡眠中断的人群了
Healthy sleep translates into 7-8 hours of sleep with some people being outliers.
除了特殊情况外 健康的睡眠时间是7-8小时
One of the big complaints that you guys probably have are,
你们可能经常会抱怨
“Well it always takes me forever to fall asleep,
“我永远也睡不着
so I can’t really control how much sleep I have.”
所以我真的无法控制睡眠时间”
there are a couple of simple tips to combat this.
有几个应对这个问题的小窍门
1. Don’t use a computer or phone an hour before you plan on going to sleep as it prevents
第一 睡觉前一小时不要使用电脑和手机
the production of melatonin the hormone which makes you sleepy.
因为这会抑制一种促睡眠激素 褪黑素的生成
2. Only use your bed for sex and sleep.
第二 只用床来做爱和睡觉
This programs your brain to associate it with only sleep.
这能让你的大脑将床和睡眠联系起来
3. Do activities during the day.
第三 白天的时候做做运动
The ideal day, which is something that our ancestors had was packed with activities
理想的一天是像我们祖先那样进行大量活动
so by the time it was bedtime
这样到了睡眠时间
they were able to fall asleep very easily.
就能很快入睡
5. Anti-Ruminative Activity
第五 不要反复思考
Researchers found that the more we ruminate (which is essentially thinking about the past)
研究者发现越反复思考(主要是回忆过去)
the more likely we are to get depressed.
我们越有可能抑郁
You might think well it’s perfectly normal to
你可能认为经常回忆过去
think about your past a lot isn’t it?
是相当正常的是吗
Well in small quantities it’s fine but
少量回忆是挺好的
with uprising of technology and the internet more
但科技和互联网的发展使得
and more people are spending more time alone.
更多的人花更多时间独处
The problem with spending time alone is that you tend to ruminate A LOT.
独处就会让你有更多时间沉思
You think about something embarrassing that happened over a year ago.
你回忆起一年前发生的尴尬事
You think about how you used to be bullied in the 5th grade.
你回忆起5年级时被欺负
It’s these types of thoughts that can bring you into depression if repeated enough.
这些想法在你反复思考后会让你抑郁
In order to combat these researchers suggest
为了克服这些 研究者建议
that you find engaged activities to partake in.
找些参与型活动来代替思考
This covers a wide spectrum of things such
这可以有很多事
as any social gathering like clubs, sports, parties.
比如任何形式社交活动 如俱乐部 运动和派对
This also includes Any Solo engaged activities like working on your art/projects.
这也包含任何独自进行的活动 如艺术或项目创作
The great thing about finding engaging activites is that they are exciting enough
寻找参与型活动的好处是它们足够有趣
that you don’t really have time to think about the past
以致于你没有多余的时间去回忆过去
And if they are engaging enough,
而且如果足够投入的话
by the end of the day when you’re about to go to sleep
当一天结束你要去睡觉时
you won’t spend an hour in bed rolling around
你不会花一小时翻来覆去
thinking about that time so and so that something mean to you.
想着那段时间你觉得很重要的事情
You’ll be tired enough that your mind will
你会足够累 你的思维会沉寂
be quiet and you’ll quickly to sleep.
因此你能很快入睡
6. Social Connection
第六 社会联系
The 6th and final factor is probably the most important.
第六点即最后一点 可能是最重要的
It’s Social Connection.
即社会联系
See we humans are social creatures, we’ve always stuck in groups.
我们人类是社会型动物 我们总是聚在一起
What made us so durable as a species
作为一个物种我们能绵延不绝
was our ability to work as a team and overcome any obstacle.
正是得益于我们的团队协作能力 能克服任何困难
This level of teamwork meant humans used to spend
这种程度的合作意味着
the majority of their days with other humans.
曾经人类大部分时间都和别人在一起
This is not the case anymore.
但现在不再是这样了
In fact Half of Americans report having no close friends (Smith-Lovin 2006).
事实上一半美国人都说他们没有亲密朋友
There are countless studies that support the idea
有大量研究表明
that having a strong social network is
拥有强大的社交网络
vital for a healthy life.
对健康生活至关重要
In fact a recent sutdy conducted by the University Of Michigan
实际上最近密歇根大学进行的一项研究表明
found that bonding with other humans releases certain hormones
和他人联系会分泌特定的激素
that reduce stress and anxiety significantly.
能够有效减轻压力和焦虑
Researchers have also found that social isolation will literally cause your brain to shrink.
研究者也发现社交孤立会导致大脑萎缩
Socializing is simply THAT important.
社交就是那么重要
One of the main reasons I believe social connection is such a big problem nowadays
我认为社交成为严重问题的一个主要原因是
is due to a lack of face to face interactions.
如今人们缺少面对面的交流
We spend so much time on social media communicating,
我们花了很多时间在社交媒体上交流
but we barely spend any time face to face.
但我们很少花时间面对面
The hormones produced in online social media interactions
在线社交媒体互动中产生的激素
is singificantly different than the ones produced face-to-face.
和面对面交流产生的有显著差异
Humans need to be face-to-face
人类需要面对面交流
in order to build long lasting trust and a deep relationship.
来建立长久的信任和深厚的关系
Socializing and making friends is something that requires practice and tons of calibration.
社交和交朋友需要练习和多次校准
Nowadays we can hide behind screens and talk via text.
现在我们可以通过文字在屏幕后面聊天
The ability to interact with someone face to face is a skill that is rarely ever practiced.
面对面的互动能力成为一种很少被实践的技能
Luckilly for you it’s my job
对你来说幸运的是
to teach you as much of these skills as possible.
我的工作就是尽可能多地教你这些技能
Which is why I have tons of videos on this subject
这就是为什么我有大量关于这个主题的视频
that I will link to in the description below.
我将在下面的描述中链接这些视频
And that’s it these are the 6 factors
那么这些就是这六个因素了
you need to keep in mind in order to combat your depression.
为了对抗抑郁症 你要牢牢记住这些
These 6 factors have been shown time and time again to work,
这六个因素一次又一次被证明是有效的
so I’d highly advise you to take them very seriouslly.
所以我建议你重视它们
If you found value in this video
如果你觉得本视频有用的话
make sure you subscribe and hit that bell icon for more weekly videos.
点击这个铃铛订阅我们的每周视频吧
For those of you that want to learn more about
如果你想学习更多
building healthy social networks and improving your social skills
有关建立健康的社交网络和提升社交技能的内容
checkout this playlist right here.
就查阅这个播放列表

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视频概述

本视频关注了当下存在的抑郁问题,如何对抗抑郁,本视频或许对你有帮助。

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视频来源

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