促進腦細胞增長的四個小竅門
大多數人只知道自己的腦細胞有時會不夠用，卻沒想過還可以自發促進腦細胞增長。以下四個簡單方法可以幫助腦細胞再造，一起來看看。
Contrary to popular belief, we don’t have a limited supply of brain cells.
與普遍看法相反，我們腦細胞的供給并非有限。
According to the media, nearly anything fun or delicious puts you at jeopardy of losing brain cells, but are there any activities that can help to replenish them? You’re in luck. Research has shown that there are certain activities that can help you grow new brain cells, and they aren’t nearly as excruciating as you may think.
據媒體報道，幾乎凡是好玩的或者好吃的都會讓你陷入喪失腦細胞的危險之中，但是有沒有什么活動可以幫助腦細胞再造呢？你的運氣不錯。研究表明，確實有特定的活動可以幫助腦細胞增長，而且遠沒有你想得那么痛苦。
Calorie Restriction
控制熱量攝入
Watching what you eat and practicing self-control at mealtimes could benefit more than just your waistline. According to Mental Health Daily, restricting your calories helps to elicit a stress response in the body, and while this may sound like a bad thing, in reality it stimulates the brain to grow new brain cells. However, don’t go overboard. The Huffington Post reported that calories need to be restricted by only 20 to 30 percent to reap these benefits.
記錄自己攝入的食物，并且控制自己的用餐量，這不僅僅只有益于幫你塑造腰線。根據博客“日說心理健康”，限制卡路里攝入會引發身體的應激反應，這可能聽起來不是一件好事，但事實上，它能夠刺激大腦產生新的腦細胞。但是，也不要太過分。《赫芬頓郵報》報道，要想達到效果，卡路里的限制只能在20%和30%之間。
Green Tea
綠茶
If you don’t feel like restricting your calorie intake (and really who can blame you) a 2024 study found that sipping on green tea may have a similar effect. This is because green tea contains a substance called EGCG, an antioxidant that helps to improve cognitive function through the generation of brain cells, lead researcher Professor Yun Bai said in a statement.
如果你不想限制卡路里攝入量（而且誰能怪你呢），2024年的一項調查發現飲用綠茶可能會有類似效果。這是因為綠茶中含有一種叫做兒茶素（EGCG）的物質，它是一種抗氧化劑，能夠通過代謝腦細胞幫助改善認知功能，首席研究員白蕓（音譯）教授在一份聲明中說道。
“This helps us to understand the potential for EGCG, and green tea which contains it, to help combat degenerative diseases and memory loss," Bai added.
“這能幫助我們理解綠茶中兒茶素的潛能，從而對抗退行性疾病和健忘。”白教授補充道。
Blueberries
藍莓
Another fun and easy way to build up new brain cells is to add some blueberries to your diet. A 2008 report found that antioxidants in the tiny but powerful berry lead to changes in brain blood flow which helps to not only protect the brain cells you have but also leads to the formation of new ones. They also contain a substance called anthocyanin that is associated with increased neuronal signaling in the brain’s memory areas.
促進腦細胞增長另外一個簡單有趣的方法就是吃藍莓。2008年一份報告發現，藍莓雖小但是能量無窮，里面含有的抗氧化劑可以改變大腦中的血流，這樣不僅能夠保護現存的腦細胞，而且還能促進新細胞的合成。藍莓中還含有一種叫花青素的物質，它和大腦存儲區域內逐漸增多的神經元信號傳導有關系。
Sex (and other aerobic exercises)
性愛（或者其他有氧活動）
Yes, I’ve saved the best for last and no, that isn’t a typo. A 2010 study published in the online journal PLOS one found that sexual experience helps to promote neurogenesis, or the growth of brain cells, in the hippocampus. The hippocampus is mainly associated with memory and regulating emotion, so the extra help is also appreciated.
沒錯，我把最美妙的留到最后說，而且這可不是印刷錯誤。2010年，美國在線期刊《公共科學圖書館》的一項研究指出，性行為有助于促進海馬體中神經的形成，或者腦細胞的增長。海馬體主要和記憶以及調控情緒有關，所以一點點額外的幫助也不錯。
And while sex may arguably be the most fun way to replace brain cells while working up a sweat, it surely isn’t the only. Running also helps to build brain cells, Mental Health Daily reported. This is particularly useful in older individuals as it has been reported that moderate exercise helps to improve the cognitive function of people with dementia. A 2024 study also found that individuals who regularly run throughout their lifetime are also less likely to develop dementia when they get older.
盡管存在爭議，但性行為或許是促進腦細胞增長的最有趣方法，當然并不是只有性行為能在大汗淋漓的同時合成新腦細胞。根據博客“日說心理健康”記載，跑步也能有助于腦細胞的增長。這尤其適用于年齡稍大的人群，因為據說適當的鍛煉可以改善癡呆人群的認知功能。此外，2024年的一項調查發現，那些一直定期跑步的人群在變老后患上癡呆的可能性較小。
大多數人只知道自己的腦細胞有時會不夠用，卻沒想過還可以自發促進腦細胞增長。以下四個簡單方法可以幫助腦細胞再造，一起來看看。
Contrary to popular belief, we don’t have a limited supply of brain cells.
與普遍看法相反，我們腦細胞的供給并非有限。
According to the media, nearly anything fun or delicious puts you at jeopardy of losing brain cells, but are there any activities that can help to replenish them? You’re in luck. Research has shown that there are certain activities that can help you grow new brain cells, and they aren’t nearly as excruciating as you may think.
據媒體報道，幾乎凡是好玩的或者好吃的都會讓你陷入喪失腦細胞的危險之中，但是有沒有什么活動可以幫助腦細胞再造呢？你的運氣不錯。研究表明，確實有特定的活動可以幫助腦細胞增長，而且遠沒有你想得那么痛苦。
Calorie Restriction
控制熱量攝入
Watching what you eat and practicing self-control at mealtimes could benefit more than just your waistline. According to Mental Health Daily, restricting your calories helps to elicit a stress response in the body, and while this may sound like a bad thing, in reality it stimulates the brain to grow new brain cells. However, don’t go overboard. The Huffington Post reported that calories need to be restricted by only 20 to 30 percent to reap these benefits.
記錄自己攝入的食物，并且控制自己的用餐量，這不僅僅只有益于幫你塑造腰線。根據博客“日說心理健康”，限制卡路里攝入會引發身體的應激反應，這可能聽起來不是一件好事，但事實上，它能夠刺激大腦產生新的腦細胞。但是，也不要太過分。《赫芬頓郵報》報道，要想達到效果，卡路里的限制只能在20%和30%之間。
Green Tea
綠茶
If you don’t feel like restricting your calorie intake (and really who can blame you) a 2024 study found that sipping on green tea may have a similar effect. This is because green tea contains a substance called EGCG, an antioxidant that helps to improve cognitive function through the generation of brain cells, lead researcher Professor Yun Bai said in a statement.
如果你不想限制卡路里攝入量（而且誰能怪你呢），2024年的一項調查發現飲用綠茶可能會有類似效果。這是因為綠茶中含有一種叫做兒茶素（EGCG）的物質，它是一種抗氧化劑，能夠通過代謝腦細胞幫助改善認知功能，首席研究員白蕓（音譯）教授在一份聲明中說道。
“This helps us to understand the potential for EGCG, and green tea which contains it, to help combat degenerative diseases and memory loss," Bai added.
“這能幫助我們理解綠茶中兒茶素的潛能，從而對抗退行性疾病和健忘。”白教授補充道。
Blueberries
藍莓
Another fun and easy way to build up new brain cells is to add some blueberries to your diet. A 2008 report found that antioxidants in the tiny but powerful berry lead to changes in brain blood flow which helps to not only protect the brain cells you have but also leads to the formation of new ones. They also contain a substance called anthocyanin that is associated with increased neuronal signaling in the brain’s memory areas.
促進腦細胞增長另外一個簡單有趣的方法就是吃藍莓。2008年一份報告發現，藍莓雖小但是能量無窮，里面含有的抗氧化劑可以改變大腦中的血流，這樣不僅能夠保護現存的腦細胞，而且還能促進新細胞的合成。藍莓中還含有一種叫花青素的物質，它和大腦存儲區域內逐漸增多的神經元信號傳導有關系。
Sex (and other aerobic exercises)
性愛（或者其他有氧活動）
Yes, I’ve saved the best for last and no, that isn’t a typo. A 2010 study published in the online journal PLOS one found that sexual experience helps to promote neurogenesis, or the growth of brain cells, in the hippocampus. The hippocampus is mainly associated with memory and regulating emotion, so the extra help is also appreciated.
沒錯，我把最美妙的留到最后說，而且這可不是印刷錯誤。2010年，美國在線期刊《公共科學圖書館》的一項研究指出，性行為有助于促進海馬體中神經的形成，或者腦細胞的增長。海馬體主要和記憶以及調控情緒有關，所以一點點額外的幫助也不錯。
And while sex may arguably be the most fun way to replace brain cells while working up a sweat, it surely isn’t the only. Running also helps to build brain cells, Mental Health Daily reported. This is particularly useful in older individuals as it has been reported that moderate exercise helps to improve the cognitive function of people with dementia. A 2024 study also found that individuals who regularly run throughout their lifetime are also less likely to develop dementia when they get older.
盡管存在爭議，但性行為或許是促進腦細胞增長的最有趣方法，當然并不是只有性行為能在大汗淋漓的同時合成新腦細胞。根據博客“日說心理健康”記載，跑步也能有助于腦細胞的增長。這尤其適用于年齡稍大的人群，因為據說適當的鍛煉可以改善癡呆人群的認知功能。此外，2024年的一項調查發現，那些一直定期跑步的人群在變老后患上癡呆的可能性較小。
