AMA #13：冬季与疾病，维姆·霍夫呼吸法与压力源

欢迎来到休伯曼实验室播客，在这里我们讨论科学以及基于科学的日常生活工具。

Welcome to the Huberman Lab Podcast where we discuss science and science based tools for everyday life.

我是安德鲁·休伯曼，斯坦福大学医学院神经生物学和眼科学教授。

I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

今天是一期问答环节，也就是AMA。

Today is an Ask Me Anything episode or AMA.

这是我们的高级订阅者频道的一部分。

This is part of our premium subscriber channel.

我们开设高级订阅者频道，是为了支持普通的休伯曼实验室播客，该播客每周一发布，免费向所有人开放，可在所有主流平台收听，包括YouTube、Apple、Spotify等。

Our premium subscriber channel was started in order to provide support for the standard Huberman Lab Podcast, which comes out every Monday and is available at zero cost to everybody on all standard feeds, YouTube, Apple, Spotify, and elsewhere.

我们开设高级频道，也是为了支持斯坦福大学及其他机构正在进行的令人兴奋的研究。

We also started the premium channel as a way to generate support for exciting research being done at Stanford and elsewhere.

这些研究针对人类，旨在促成重要发现，从而改善心理健康、身体健康和表现。

Research on human beings that leads to important discoveries that assist mental health, physical health, and performance.

我也很高兴地通知大家，对于休伯曼实验室高级频道为研究项目筹集的每一美元，Tiny基金会都承诺予以等额匹配。

I'm also pleased to inform you that for every dollar the Huberman Lab premium channel generates for research studies, the Tiny Foundation has agreed to match that amount.

因此，我们现在能够将用于心理健康、身体健康和人类表现研究的资金总额翻倍。

So So now we are able to double the total amount of funding given to studies of mental health, physical health, and human performance.

如果您想订阅Huberman Lab播客高级频道，请访问hubermanlab.com/premium。

If you'd like to subscribe to the Huberman Lab Podcast Premium channel, please go to hubermanlab.com/premium.

订阅费用为每月10美元，或者您可以一次性支付100美元，获得整年的12个月订阅。

It is $10 a month to subscribe, or you can pay $100 all at once to get an entire twelve month subscription for a year.

我们还提供一次性付费的终身订阅模式。

We also have a lifetime subscription model that is a one time payment.

您可以在hubermanlab.com/premium找到这一选项。

And again, you can find that option at hubermanlab.com/premium.

对于已经订阅高级频道的朋友们，请前往hubermanlab.com/premium下载高级订阅源。

For those of you that are already subscribers to the Premium channel, please go to hubermanlab.com/premium and download the Premium subscription feed.

对于尚未订阅Huberman Lab播客高级频道的朋友们，您仍然可以收听今天节目的前二十分钟，以判断成为高级订阅者是否适合您。

And for those of you that are not Huberman Lab Podcast Premium subscribers, you can still hear the first twenty minutes of today's episode determine whether or not becoming a premium subscriber is for you.

那么，不多说了，我们开始回答大家的问题。

So without further ado, let's get to answering your questions.

第一个问题是关于感冒和流感的。

The first question is about colds and flus.

具体问题是：为什么我们在冬季更容易感冒和流感？

And the question specifically is why is it that we get more colds and flus in the winter months?

是因为室外温度低吗？

Is it the temperature outside?

是因为人们在室内待的时间更长了吗？

Is it the fact that people are spending more time indoors?

还是说我们冬季更容易感冒和流感其实是个迷思？

Or is it a myth that we get more colds and flus in the winter months?

首先，研究明确表明，冬季感冒和流感的发病率更高。

Well, the first thing is that the research very clearly shows that in winter months, there's a greater prevalence of colds and flus.

当然，'冬季'这个词包含许多含义。

Now, of course, the words in the winter months means many things.

例如，在世界大多数地区，除非你住在赤道附近，否则冬季意味着白天更短、夜晚更长，与夏季相比。

For instance, in most areas of the world, unless you live directly near the Equator, in the winter months means that days are going to be shorter and nights are longer than in the summer months.

一般来说，这是对的。

In general, that's true.

当然，如果你住在离赤道很远的地方，这一点尤其明显。

It's of course especially true if you live very far from the Equator.

想象一下住在挪威特罗姆瑟的人，那里非常接近北极。

So imagine somebody living up in Tromso, Norway, which is very close to the North Pole.

在冬天，挪威的白天非常非常短，而在夏季，白天则非常非常长。

In winter, days are very, very short in And conversely, in the summer months, days are very, very long in Norway.

挪威代表了全年昼夜长度变化的极端情况。

Now Norway represents an extreme of day length variation according to time of year.

你离赤道越近，全年昼夜长度的变化就越小。

The closer you get to the Equator, the less variation there is in day length and therefore night length across the year.

然而，在地球上的大多数地方，一年中的某些时段，白天至少会缩短一到两个小时。

However, in most locations on earth, days will be significantly shorter by about an hour or two at least for certain parts of the year.

一般来说，白天变短与气温降低有关。

And in general, shorter days correlate with colder temperatures.

这正是真正重要的一点，即无论你生活在地球上的哪个地方，白天变短通常都与气温降低有关。

That's what's really important to know, which is that shorter days generally correlate with colder temperatures regardless of where you live on the planet earth.

好的，那么冬季——我们这么称呼它——至少涉及两件事：白天变短，这意味着什么？

Okay, so in the winter months, as we're calling it involves at least two things, shorter days, which means what?

这意味着阳光减少，而人工照明越多，黑暗就越多，具体取决于你依赖多少人工照明。

It means less sunlight and either more artificial light or more darkness depending on how much artificial light you rely on.

正如我们之前提到的，这也意味着气温更低。

It also means, as we mentioned, colder temperatures.

当然，气温更低并不一定意味着你会暴露在这些低温中，那么第三点是什么？

Colder temperatures of course doesn't necessarily mean that you are exposed to those colder temperatures because what's the third thing?

白天变短、室外气温更低，意味着人们在室内待的时间更长。

Shorter days and colder temperatures outside mean that people are spending more time indoors.

因此，研究明确表明，冬季白天变短期间感冒和流感更普遍的原因之一——并非唯一原因——是人们在室内待得更久，因此彼此距离更近，这引发了一系列关于距离、感冒和流感传播的有趣问题，这些已在同行评审的研究中得到探讨。

So what the research clearly shows is that one of the reasons, not the only, but one of the reasons for the greater prevalence of colds and flus in the short days, AKA winter months of the year is that people are spending more time indoors and therefore at closer proximity, which raises a whole bunch of really interesting questions that have been explored in the peer reviewed research about proximity, cold and flu transmission.

例如，已有研究让患有感冒和流感的人进入实验室，让他们在不同距离下向其他人打喷嚏。

There have been studies for instance, where people come into the laboratory who are suffering from cold and flu and are are sneezing, having them sneeze at different proximity to other people.

显然，人们是在知情同意的情况下进行这项实验的。

Obviously people are doing this under consent.

他们同意参与这些特定的实验。

They're agreeing to participate in these particular experiments.

而且，你这个未感染者与正在打喷嚏、咳嗽、擦鼻子、擦眼睛的人（稍后我会解释为什么提到这些行为）之间的物理距离，似乎存在着非常明确的关系。

And there does seem to be a very nice relationship between physical distance between you, the uninfected person and the sneezing, coughing, nose wiping, eye wiping, we'll get into why I mentioned all of those things in a moment, person that is suffering from the flu.

换句话说，你离打喷嚏或咳嗽的人越近，感染感冒或流感的概率就越高。

In other words, the closer you are to somebody who's sneezing or coughing, the higher probability that you will contract that cold or flu.

好的，我们已经明确了两点。

Okay, so we've already established two things.

首先，物理距离是感冒和流感传播的关键变量。

First of all, physical proximity is a key variable in terms of transmission of cold and flu.

某种程度上，这有点显而易见。

And at some level that's sort of a duh.

我的意思是，如果你想想，当你和感冒或流感患者隔着一间房、在走廊另一头，或者在街对面时，你并不会指望自己会从他们那里感染上感冒或流感。

I mean, if you think about it, if you're in the next room or down the hallway from or across the street from somebody with a cold or flu, you don't expect to contract that cold or flu from them.

而如果你和他们同乘一辆车、在飞机上坐在他们旁边、在同一辆公交车上，或在同一间教室里，而他们正在打喷嚏和咳嗽，那么你被传染感冒或流感的概率就会增加。

Whereas if you're in the same vehicle with them or you're sitting next to them on an airplane or you are on the same bus or in the same classroom as them and they are sneezing and coughing, well then the probability that you would get that cold or flu from them is increased.

这很明显。

That's just obvious.

但研究物理距离与感冒流感传播关系的实验，实际上已经细化到：当你与他人相距一英尺、三英尺或六英尺时，你被传染感冒或流感的概率分别是多少？

But the studies that have explored the relationship between physical proximity and transmission of cold and flu have actually analyzed things down to the range of, well, if you're standing one foot apart or you're standing three feet apart or six feet apart, what's the probability that you will contract that cold or flu?

研究结果显示出非常直接的关系：距离越近，你被对方传染感冒或流感的可能性就越高。

And it follows a very direct relationship where the closer the proximity, the more likely that you're gonna contract the cold or flu from that person.

当然，任何皮肤接触或唾液交换都会进一步增加感冒和流感的传播风险——例如，在亲密关系中人们会接吻，在家庭或友谊关系中人们会拥抱，这些接触不仅会传播通过打喷嚏和咳嗽从鼻腔和口腔释放的病毒，甚至在人们擦拭眼睛或擦拭皮肤时也会传播，因为他们的皮肤上常常带有感冒或流感病毒。

And of course, anything like exchange of skin contact or exchange of saliva, because obviously in cases of romantic relationships where people will kiss or in familial relationships or friendships where people hug, any kind of contact also further increases the transmission of cold and flu, not just from stuff emitted from the nasal passages and from the mouth when people sneeze and cough, but also when people wipe their eyes, even when people wipe their skin, because oftentimes they have cold or flu virus on their skin.

病毒在皮肤上并不总是能长期存活，但如果他们擦拭脸部或鼻子，或使用纸巾后没有彻底洗手，确实可以通过握手传播感冒和流感。

It doesn't always survive terribly long on the skin, but if they wipe their face or wipe their nose or are using tissues and then don't wash their hands thoroughly afterwards, indeed they can transmit cold and flu simply through handshake.

好了，对于所有那些疑病症患者，我现在给你们提供了大量实用的知识，足以让你有理由远离那些可能患有感冒或流感的人。

Okay, so for all you hypochondriacs out there, I'm arming you with a lot of useful knowledge that will justify staying away from people who perhaps have cold and flu.

现在，关于冬季人们更多待在室内、因此感冒流感传播更频繁这一特定现象，引发了一系列有趣的问题，事实上，我计划在一期专门探讨感冒和流感以及如何预防感冒和流感的《休伯曼实验室播客》中详细讨论这些内容。

Now, particular point about proximity and people being indoors more during the winter months, and that's why there's more cold and flu transmission raises a whole bunch of interesting questions and in fact protocols that I plan to cover in a Huberman Lab Podcast episode solely devoted to colds and flus and how to avoid getting colds and flus.

但我要简要提一下我将在该集中讨论的内容：如果有人告诉你，他们因为感冒或流感而打喷嚏、咳嗽，但他们声称自己‘没有传染性’，无论是因为处于感冒或流感初期，还是快康复了，并声称‘我已经不具传染性’。

But one brief mention or telegraph of what I plan to cover in that episode is that if people are telling you that they are sneezing and coughing due to a cold or flu, but that they are quote unquote not contagious, either because they are early in the cold or flu or late in the cold or flu and they have these theories or claims that, oh, I'm no longer contagious.

请记住，只要有人在打喷嚏或咳嗽，他们实际上就具有传染性。

Keep in mind that anytime someone is sneezing or coughing, they are in fact contagious.

我将在关于感冒和流感的完整节目中再深入探讨这一点，但我认为这一点太重要了，必须现在就提出来：人们对自身是否具有传染性的各种理论，很少能得到实际数据的支持。

So I'll get back to that in that full length episode about colds and flus, but I felt it was too important not to mention right now that people's theories about when they are contagious or not contagious are rarely substantiated by the actual data.

实际数据表明，当人们因感冒或流感而打喷嚏或咳嗽时，他们仍然具有传染性。

The actual data point to the fact that when people are sneezing and coughing, if it's due to a cold or flu, they are still contagious.

好的，我们已经确认，室外寒冷意味着人们更倾向于待在室内，这增加了身体接触，这也是感冒和流感传播增加的原因之一。

Okay, so we've established that cold outside means people tend to be indoors more, which increases physical proximity, which is one of the reasons why there's more cold and flu transmission.

人们更多待在室内还会增加感冒和流感传播的另一个原因是：在冬季寒冷月份，人们待在室内时，通常不会处于空调环境或恒温状态，而是处于暖气加热的房间中。

One of the other reasons why being indoors more tends to increase cold and flu transmission is that in the cold months of winter, when people are indoors, they tend to be not under air conditioning, not at neutral temperatures, but rather they tend to be in heated rooms.

根据所使用的供暖方式不同，但总体而言，所有形式的供暖都会使空气变得干燥。

And depending on the type of heating that's used, but in general, due to all forms of heating, the heated air tends to be drier air.

这一点可能有点反直觉，因为如果你在严寒的冬日外出，会发现室外的寒冷空气极其干燥。

Now this is a little bit counterintuitive because if you ever go outside on a really cold winter day, you'll realize that the cold weather outdoors is extremely dry.

你几乎能感受到空气的干燥。

You can almost feel the dryness of the air.

如果你感觉不到空气的干燥，或者想象不出那种感觉，那就想想这样的情景：在寒冷的冬日里，你外出散步。

And if you can't feel the dryness of the air or imagine what that's like, just imagine this, think of yourself outdoors on a very cold winter day, taking a brisk walk.

再想想你在潮湿的夏日里进行同样的快步行走。

Then think about yourself taking that same brisk walk on a very humid summer day.

湿度是指环境中空气中的水分含量，而干燥则是指缺乏湿度。

Humidity is of course the concentration of water in the ambient environment, the air, whereas the dryness is the lack of humidity.

这个简单的思想实验会让你清楚地意识到，冬季户外的空气有多么干燥。

And just that little simple Gedunken or thought experiment will remind you just how dry the cold air is out of doors during the winter months.

而在室内，我们对空气进行加热，而加热确实会使鼻腔和口腔黏膜干燥，尤其是鼻腔。

Whereas indoors, we're heating that air and indeed the heating of that air does have the property of drying the nasal and oral passages, but especially the nasal passages.

因此，冬季感冒和流感传播更多的另一个关键原因是，人们更多时间待在室内，而这些室内环境的供暖方式往往会使鼻腔干燥。

So another key reason why there's more transmission of colds and flus in the winter months is because people are spending more time indoors and oftentimes the way those indoor environments are being heated is drying out the nasal passages.

鼻腔是抵御感冒、流感等病毒感染的主要防线，同样也是抵御细菌和真菌感染的重要屏障。

And the nasal passages represent a primary site of defense for viral infections like colds and flus, but also bacterial infections and fungal infections for that matter.

我以前在这个播客中谈过，在不需要用嘴呼吸的任何情况下，使用鼻腔呼吸的重要性。

Now, I've talked before on this podcast about the importance of using nasal breathing under any conditions where you don't have to breathe through your mouth.

所以，如果你没有在吃东西、说话，或者没有进行剧烈运动——顺便说一下，剧烈运动时往往需要通过嘴巴呼吸——如果你只是在进行剧烈运动并需要通过嘴巴呼吸以摄入足够氧气，那么用嘴呼吸并没有问题。

So if you are not eating, if you're not speaking, or if you're not exercising hard, which by the way, oftentimes requires that you breathe through your mouth, there's nothing wrong with breathing through your mouth if you're exercising hard and you need to breathe through your mouth in order to bring in enough oxygen.

在某些情况下，这样做是完全合适的。

There are conditions under which that's entirely appropriate.

你可以收听我专门关于呼吸和呼吸训练的那期播客，了解更多相关信息。但总的来说，除了我刚刚提到的情况外，最好保持鼻腔呼吸。

You can learn more about that in the podcast episode I did all about breathing and breath work, But for the most part, it's best to be a nasal breather except under the conditions I just mentioned.

为什么？

Why?

因为鼻腔内含有多种物理屏障，包括鼻子里的毛发。

Well, the nasal passages contain a number of physical barriers, including the hairs within your nose.

我知道鼻毛如果特别多，看起来可能不够美观，人们会修剪它们等等，但这些鼻毛实际上能起到阻挡感染的作用。

I know that hairs in the nose, especially if they are super numerous are not considered aesthetically nice, people will trim them, etcetera, but those hairs in your nose actually serve as a barrier toward infection.

这一点已经得到充分证实。

This is well established.

鼻腔内壁，即鼻黏膜，含有许多物质。

The lining of the nose, the mucosal lining of the nose contains a lot of things.

首先，它本身就是一个物理屏障，能够捕获进入的病毒、真菌感染和细菌感染。

First of all, it acts as its own physical barrier and physical trap for incoming viruses, fungal infections, and bacterial infections.

这些病原体实际上会被困在鼻腔内，因此无法深入你的生理系统。

They literally get trapped in the nasal passages and therefore can't enter deeper into your physiology.

但现在不是详细讲解鼻腔解剖和生理学的时候。

And right now is not the time to go into the whole anatomy and physiology of the nasal passages.

但请记住，如果你看过我与诺姆·索贝尔合作的那期节目，或者听过我关于嗅觉的那期节目，这两期都强调了你的大脑距离鼻腔并不远。

But keep in mind, if you saw the episode that I did with Noam Sobel or you listened to the episode that I did on olfaction, both of those episodes highlight the fact that your brain sits not far behind your nasal passages.

那里有一块被称为筛板的骨质屏障，还有一些其他结构，但从鼻孔到大脑的距离并不远。

There's a bony barrier there called the cribriform plate and there's some other things as well, but it's not far from your nostrils to your brain.

当然，从鼻孔到你整个呼吸系统的距离也不远。

And it is not far from your nostrils to the rest of your respiratory pathway, of course.

因此，鼻孔里的毛发、黏液以及鼻腔黏膜中繁衍生息的数万亿微生物，实际上有助于抵御许多外来感染。

And so the hairs of your nostrils, the mucus itself, and the microbiome, the trillions of little microbacteria that thrive in the mucosal lining of your nasal passages actually serve to protect against many of the incoming infections.

这就是为什么保持鼻腔黏膜的健康和完整如此重要。

This is why it's so important to keep the mucosal lining of your nasal passages thriving and intact.

你该如何做到这一点？

How do you do that?

最好的方法之一就是确保你呼吸的空气有足够的湿度。

Well, one of the best ways to do that is to make sure that the air that you're breathing is sufficiently humidified.

尽管市面上有很多关于如何预防感冒和流感的说法，但既然我们正在讨论为什么冬季感冒和流感更多——确实如此——那么如果你经常遭受感冒或流感，并且要在特定的室内环境中待很长时间，那么使用加湿器，增加你呼吸空气中的湿度，尤其是在夜间睡觉时，可能会是个明智的选择。

So while there are many different claims out there about how to avoid colds and flus, as long as we're having a discussion about why there are more colds and flus in the winter months, because indeed there are, it's worth mentioning that if you suffer from colds and flus and you're going to spend a lot of time in particular indoor environment, you might be wise to find a air humidifier, something that brings more moisture into the air that you're breathing especially at night while you're sleeping.

不过，这并不能阻止你周围那个正在打喷嚏的感冒或流感患者传播病毒，但它能让你的鼻腔和整个呼吸道保持尽可能健康和抵抗感冒或流感的能力。

Now, that's not going to prevent the person in your environment who happens to have a cold or flu and is sneezing actively from transmitting that cold or flu, but it will keep your nasal passages and the rest of your respiratory pathways as healthy as they can be and as resistant as they can be to any colds or flus that you might be fighting off.

这是另一个关键点：无论是否是冬季，一整天你都在对抗各种类型的感染。

And this is another key point, which is regardless of whether or not it's the winter months or the other months of the year, all day long, you're combating different types of infections.

各种病毒、真菌和细菌感染不断侵袭你的身体，而你的免疫系统通过物理机制以及神经化学、激素和纯粹的免疫机制来应对，明白吗？

Different types of viral, fungal and bacterial infections are bombarding your system and your immune system counters that both through physical and through neurochemical and hormonal and pure immune mechanisms, okay?

关于这一点，我在关于免疫系统的那一集中有详细讨论，我们以后还会进一步探讨。

There's a whole discussion of this in the episode I did on the immune system, we'll do more on this.

但保持你呼吸的空气，尤其是夜间，足够湿润，是试图抵消你从工作场所带回家的感冒或流感的一种好方法，因为你的免疫系统需要抵御它，明白吗？

But keeping the air that you breathe, especially at night sufficiently humidified is one great way to try and offset colds and flus that you might be combating because you brought that cold or flu home from work and your immune system needs to ward it off, okay?

如果你很难理解你如何能把感冒或流感带回家，然后又把它抵御在外——你到底有没有感染？

If you are having a hard time grasping how it is that you could bring home a cold or flu and then ward it off, like do you have it, do you not have it?

是病毒正试图进入你的身体，还是你只是轻微感染了一点？

Is it sitting there trying to get into your system or do you have it a little bit?

这涉及到感冒、流感以及病毒传播中的一些模糊地带。

Well, this is some of the gray area around cold and flu and viral transmission generally.

我的意思是，我们并不清楚，比如你只是轻微流鼻涕，而不是严重的感冒或流感，这是否是因为你睡得少、空气不够湿润等原因，才没有发展成严重的病症——很可能本来会更严重。

I mean, we don't know for instance, if you got a mild sniffle as opposed to a really bad cold or flu, whether or not it would have been a really bad cold or flu had you slept less, had you not humidified your air better, etcetera, probably it would be.

我的意思是，如果你曾经因为睡眠不足而生病，就会深刻体会到那种不适感有多加剧。

I mean, if you've ever not slept well for a little bit and you're sick, you experience just how much worse that sickness feels.

当你睡眠不足时，疾病的症状会从非常轻微变成中度，或从轻微变成中度再到非常严重。

The symptoms of that sickness go from very mild to moderate or from mild to moderate to very severe when you are sleep deprived.

话虽如此，也很明显，某些感冒或流感毒株确实比其他毒株更轻微。

That said, it's also clear that some strains of the cold or flu can be more mild than other strains of the cold or flu.

所以这可能相当复杂，我将在关于感冒和流感以及如何预防感冒和流感的那期节目中深入探讨。

So this can be pretty nuanced and we'll go deeper into this in the episode that I do on cold and flu and how to avoid cold and flu.

但尽可能在白天和夜间用鼻子呼吸，对于增强呼吸道的整体健康和抵抗感冒、流感及其他病毒的能力至关重要。

But nasal breathing whenever possible day and nighttime is extremely important for encouraging the overall health and resistance of your respiratory pathways to incoming cold and flu and other types of viruses.

同样，加湿你呼吸的空气，尤其是在夜间，但或许在办公室或家中的白天也如此，对于预防感冒和流感也非常有益。

Similarly humidifying the air that you breathe, especially at night, but perhaps also during the day in your office environment or home environment can also be very beneficial for warding off colds and flus.

如果你希望了解更多关于鼻呼吸与口呼吸在感冒或流感中的作用，我现在就提一篇论文。

And if you'd like to read more about the nasal versus mouth breathing components of colds or flus, I'll just mention one paper now.

而且，我将在未来关于感冒和流感的节目中更深入地讨论这一点，但我想指出，这是一种双向效应：那些有意识地通过鼻子呼吸的人往往更少得感冒和流感。

And again, I'll go into this in more depth in the future episode on colds and flus, but I want to mention that this is a bidirectional effect, meaning people who deliberately breathe through their nose tend to get fewer colds and flus.

同时，那些更倾向于用嘴呼吸的人则更容易得感冒和流感。

Also people who tend to breathe through their mouth more tend to get more colds and flus.

你可能会觉得这不过是同一件事的两个方面，但实际上并非如此，这里存在一种我们称之为‘双重分离’的现象：口呼吸者对感冒、流感及其他呼吸道疾病要敏感得多。

Now you might think that's the same thing or just two sides of the same coin, but actually it's not, there's what we call a double dissociation whereby if people are mouth breathers, they are far more susceptible to colds and flus and other types of respiratory illnesses.

我会在节目笔记的标题中提供一篇我非常推荐的论文链接，题为《儿童口呼吸与牙齿错颌及整体健康的关系》。

I'll put a link to one particular paper that I like a lot in the show note captions entitled Association of Oral Breathing with Dental Malocclusions and General Health in Children.

这篇论文探讨了鼻呼吸与口呼吸的许多不同方面。

This paper explores a lot of different things about nasal versus mouth breathing.

所有这些都表明，尽可能进行鼻呼吸在健康、美观和牙齿健康方面都优于口呼吸。

All of which by the way point to the fact that nasal breathing whenever possible is better for us health wise, aesthetically, dental health wise than is mouth breathing.

但其中一个重要因素是，口呼吸与过敏发生率显著升高、生病几率显著增加以及更频繁地服用药物密切相关，明白吗？

But one of the key components here, and this is why I bring it up in the context of this discussion is oral breathing is related to a significantly higher prevalence of allergies and a significantly more likely getting sick and taking medication for being sick, okay?

这项研究中有大量内容，相关研究也很多，但无论如何，作为鼻呼吸者、保持空气湿润、留意自己是否在室内与咳嗽打喷嚏的人共处（尤其是天气寒冷时），这些因素都至关重要，或许保持一点距离，甚至与这些人保持较远距离，或者鼓励他们在擤完鼻涕后洗手，甚至让他们稍微远离人群——不一定需要隔离，尽管有时可能有必要，但保持距离是合理的，对吧？

So lots in this study, lots in related studies, but nonetheless, being a nasal breather, humidifying your air, paying attention to whether or not you're indoors with people who are coughing and sneezing because it's cold outside, all of those things are going to be relevant, perhaps keeping a little bit of distance, maybe a lot of distance from those people or encouraging them to wash their hands after they wipe their nose, maybe even sending them into a little bit of a, not necessarily isolation, although that might be necessary, but keeping them at a distance, right?

我认为，让一个生病的人不要把你传染上，并不过分。

I don't think it's too much to ask somebody who's sick to not get you sick.

我个人认为，尽力做到这一点是礼貌的表现。

Personally, I think that's the polite thing to try and do.

事实上，没有什么比一个知道自己生病了却为了不错过某个活动而现身，并把其他人全都传染上的人更无礼的了，坦白说。

And there's actually not many things ruder than someone who knows that they're sick showing up to something because they didn't want to miss that particular event and getting everybody else sick, frankly.

这是我的观点。

That's my opinion.

我认为这个观点也得到了在场许多人的认同。

I think that opinion is shared with many of you out there as well.

正如我之前提到的，当外面天气寒冷时，空气往往会更干燥。

Now, as I mentioned earlier, when it's cold outside, the air tends to be drier.

也不总是这样，比如你可能生活在一个既寒冷又多雨的环境中。

Not always, I mean, you could live in an environment that's very cold and very rainy.

显然，多雨的环境湿度非常高。

Obviously very rainy is very humid.

如果仔细想想，这已经是最大湿度了。

It's maximum humidity if you think about it.

但如果你要在寒冷的冬季外出，这其实对其他方面非常有益，我稍后会解释这些原因，因为它们直接关系到为什么感冒和流感如此普遍——因为总体上，人们并没有做到我即将告诉你们的这些事。

But if you are going to spend time out of doors in cold days of winter, which by the way is a really good thing for other reasons, and I'll get into those reasons in a moment because they relate directly to why there's such a prevalence of colds and flus because in general, are not doing what I'm about to tell you to do.

但如果你要外出，有两件事需要注意。

But there are two things to keep in mind if you're going to be out of doors.

首先，关于近距离接触的所有注意事项仍然适用，对吧？

First of all, all the things about proximity still hold, right?

已经有一些研究比较了感冒和流感患者在室内和室外环境中打喷嚏时的传播程度。

There have been studies of people who have colds and flus sneezing in indoor environments versus outdoor environments and how much transmission there is.

归根结底，还是与距离有关。

Again, it boils down to proximity.

是的，如果有人在你旁边室外打喷嚏，你感染感冒或流感的概率，和他们在室内打喷嚏时一样高。

Yes, you can get a cold or flu from somebody sneezing out of doors next to you just as well as you can if they sneeze next to you indoors.

如果他们在相同距离下打喷嚏，你在室内比在室外感染的概率略高一些，但显然，打喷嚏或咳嗽时应朝相反方向，并用纸巾遮住口鼻。

There's a slightly higher probability that you'll get it from them if they're sneezing at that same distance, but you're indoors as opposed to outdoors, obviously, sneezers, coffers, sneezing cough in the other direction, cover your mouth and nose.

如果没有纸巾，我们被建议这样做，我也认同：用肘部遮挡打喷嚏或咳嗽，比不遮挡要好，更胜过用手遮挡——因为用手后，你会触摸其他物品和自己的身体。

If you don't have a tissue or something, we are told, and I subscribe to the idea that sneezing into your elbow or coughing into your elbow is probably the next best thing to not covering up at all as opposed to into your hand, which then you touch other things and yourself.

无论如何，不必深入探讨打喷嚏和咳嗽的机制，如果你在寒冷的冬季外出，想避免感冒和流感，那么在跑步、锻炼、散步或交谈时，尽量用鼻子呼吸，除非不得不张口呼吸。

Anyway, without getting into the mechanics of sneezing and coughing too deeply, if you're going to be outside in the cold winter months and you'd like to avoid getting colds and flus, when you run, when you exercise, when you walk, when you're in conversation, try to nasal breathe unless you have to mouth breathe.

如果你能感觉到由于剧烈呼吸导致鼻腔或口腔变干，顺便说一句，冬季锻炼仍然很重要。

And if you can sense your nasal passages or your mouth drying out because of that hard breathing, and by the way, exercise during the winter months is still important.

因此，我并不是在劝阻人们在冬季户外锻炼，只要你能安全地进行。

So I'm not discouraging people from exercising outdoors during the winter months as long as you can do it safely.

但如果你感觉呼吸道干燥，就要意识到，当你带着这些干燥的呼吸道进入室内，周围又有人携带感冒或流感病毒时，你更容易被感染。

But if you feel those air passages drying out, just be aware that when you take those dried out air passages indoors and you're around other people that might have colds and flus, you are going to be more susceptible.

因此，如果你有条件，洗个热水澡、使用蒸汽房或加湿器，重新湿润鼻腔和口腔黏膜，是有帮助的。

So that's cause for taking a hot shower, if you have access to a steam room or humidifier and rehydrating those nasal and oral passages.

现在，如果你在户外跑步、呼吸急促导致鼻腔干燥，这是否意味着你在没有其他人的情况下，更容易感染户外环境中的感冒或流感病毒？

Now, if you're outside and running and you're breathing hard and your nasal passages are drying out, does that mean that you're more susceptible to colds and flus that are just out in that environment if no one else is around?

可能性不大。

Chances are no.

不过，我们小时候都听过这样的说法：如果外出受凉，回到室内后最好洗个热水澡、泡个热水浴，或者如果有条件，去桑拿房暖和一下。

However, what we were all told when we were kids, which is if you go outside and you get a chill, it's a good idea when you come back inside to take a hot shower or a hot bath, or if you have access to it, a sauna to heat back up.

这也有道理，为什么呢？

That's also true, why?

因为核心体温与对感冒和流感的易感性之间似乎存在某种关联。

Well, it does seem that there's a relationship between core body temperature and susceptibility to cold and flu.

这一点我将在关于感冒和流感的那期节目中深入探讨。

And this is something I'm going go deeply into in the episode on colds and flus.

请记住，发烧是免疫系统对感冒、流感或已完全感染这些疾病的一种反应，目的是通过升温来杀死病毒。

Keep in mind that fevers that are the response to exposure to a cold or flu or being full blown sick with a cold and flu are an attempt of your immune system to heat up that virus and destroy it.

如果你考虑服用任何药物来退烧，请记住这一点。

Keep that in mind if you're considering taking any kind of medication to lower your fever.

当然，要明白过高的体温（即发烧）对大脑和身体可能非常危险。

Of course know that highly elevated body temperatures, AKA fever can be very dangerous to the brain and body.

我们的体温有一个相对有限的上限，超过这个范围就会开始对自身造成损害。

There's fairly limited upper range of temperatures that we can go into before we start damaging ourselves.

但也要记住，发烧是一种旨在消灭病毒的适应性反应，明白吗？

But also keep in mind that fever is an adaptation designed to destroy viruses, okay?

所以，如果你抑制了发烧，实际上是在让病毒在更冷的环境中更容易繁殖，而如果允许轻微发烧来对抗病毒，情况会更好。

So if you blunt the fever, you are actually letting a colder virus to proliferate more readily than it would if you allowed a slight fever to combat that.

好吧，这里有很多值得讨论的地方，因为显然你不希望人们因高烧不退而损伤大脑，但同时也不希望体温降得太低，这就引出了冷水浴的问题。

Okay, so there's a whole discussion to be had there because obviously you don't want people cooking their brains due to elevated fever and not treating that fever, but you also don't want to reduce your core body temperature too much, which raises the question of things like cold plunges.

在冬季，天气本来就冷，你又容易感冒，甚至可能已经着凉了，这时你还应该洗冷水澡或进行冷水浸泡吗？

Should you be taking cold showers and doing cold plunges in the winter months when it's already cold and you're susceptible to colds and maybe you're coming down with a cold, should you do that?

这引出了我要在本次AMA中回答的下一个问题，它直接涉及寒冷暴露和所谓的非周期性过度通气呼吸，有时与所谓的温·霍夫呼吸法相关，但也包括其他有意识的呼吸方式。特定形式的有意识呼吸和有意识的寒冷暴露确实可以用来抵消甚至完全预防由细菌或病毒引起的感染。

Well, segues into the next question that I'm going to answer for this AMA, which relates directly to cold exposure and so called acyclic hyperventilation breathing sometimes associated with so called Wim Hof breathing, but other of deliberate breathing as well, and how specific forms of deliberate breathing and how deliberate cold exposure can indeed be used to offset or even prevent entirely infection due to bacterial or viruses.

但如果你已经感染了细菌或病毒，为什么周期性过度通气呼吸或有意识的寒冷暴露反而可能是最糟糕的选择，尤其是在你正在感染或已经感染的情况下？

But if you're already coming down with a bacterial or viral infection, why cyclic hyperventilation breathing or why deliberate cold exposure may actually be the worst thing if you are already contracting or have contracted.

如果你正在感染或已经感染了感冒或病毒。

If you are contracting or have already contracted a cold or virus.

接下来我们将回答这个问题。

So we'll answer that question next.

与此同时，请明白，在冬季月份，你确实更容易感染感冒和流感，因为此时这类病毒更加普遍。

In the meantime, just know that yes, indeed, in the winter months, you are more susceptible to colds and flus because there's more of them going around.

我们之前讨论过一些为什么这些病毒如此流行的原因，以及你可以采取哪些措施来保护自己免受感冒和流感的侵袭。

We talked about some of the reasons why they're going around and some of the things you can do to protect yourself against those colds and flus.

还有许多其他非常有价值的方法，我们将在关于感冒和流感以及如何预防感染的完整长篇节目中深入探讨。

There are a bunch of other things that you can do that are very valuable that we'll explore in the full length episode on colds and flus and how to avoid getting them.

我希望你们所有人都能在今年冬季远离感冒和流感。

And I'm hoping you all stay clear of colds and flus these winter months.

现在你掌握了一些方法，可以在感染感冒或流感时减轻其持续时间和严重程度。

And now you have some tools to try and reduce the duration and severity of those colds and flus should you get one.

感谢你参与本次问答环节的开始部分。

Thank you for joining for the beginning of this Ask Me Anything episode.

要收听完整版节目，收听未来这些问答环节的节目，获取它们的文本稿，以及获取仅在专属渠道发布的Huberman实验室播客高级工具，请访问hubermanlab.com/premium。

To hear the full episode and to hear future episodes of these Ask Me Anything sessions plus to receive transcripts of them and transcripts of the Huberman Lab Podcast Standard Channel and premium tools not released anywhere else, please go to hubermanlab.com/premium.

只是为了提醒大家我们推出Huberman实验室播客高级频道的初衷，主要有两个原因。

Just to remind you why we launched the Huberman Lab Podcast Premium channel, it's really twofold.

首先，是为了支持标准的Huberman实验室播客频道，该频道仍将继续每周一发布完整版内容。

First of all, it's to raise support for the standard Huberman Lab Podcast channel, which of course will still be continued to be released every Monday in full length.

我们不会改变标准Huberman实验室播客的格式或任何内容，同时为人类研究提供资金支持——不是动物模型，而是真正的人体研究，我相信我们都认同人类是我们最感兴趣的物种。

We are not going to change the format or anything about the standard Huberman Lab Podcast and to fund research, in particular research done on human beings, so not animal models, but on human beings, which I think we all agree is a species that we are most interested in.

我们将专门资助旨在开发心理健康、身体健康和表现提升新方法的研究，这些方法将通过所有渠道发布，而不仅限于高级频道，包括Huberman实验室播客及其他媒体渠道。

And we are going to specifically fund research that is aimed toward developing further protocols for mental health, physical health, and performance, and those protocols will be distributed through all channels, not just the premium channel, but through all channels, Huberman Lab Podcasts and other media channels.

因此，我们的目标是深入解答你们最关心的问题，同时让你有机会支持那些能提供这些答案的研究。

So the idea here is to give you information to your burning questions in-depth and allow you the opportunity to support the kind of research that provides those kinds of answers in the first place.

现在，高级频道的一个特别令人兴奋的特色是，Tiny基金会慷慨承诺对通过高级频道筹集的所有研究资金进行一比一匹配。

Now, an especially exciting feature of the premium channel is that the Tiny Foundation has generously offered to do a dollar for dollar match on all funds raised for research through the premium channel.

因此，他们以这种方式极大地放大了通过高级频道流入的资金，进一步支持心理健康、身体健康和表现相关的科学研究与工具开发。

So this is a terrific way that they're going to amplify whatever funds come in through the premium channel to further support research for science and science related tools for mental health, physical health, and performance.

如果您想订阅Huberman Lab高级频道，每月费用为10美元，或者您可以一次性支付100美元购买全年服务。

If you'd like to sign up for the Hubertin Lab premium channel, again, there's a cost of $10 per month, or you can pay $100 upfront for the entire year.

这将使您能够访问所有AMA内容。

That will give you access to all the AMAs.

您可以提出问题，并获得针对您问题的回答。

You can ask questions and get answers to your questions.

当然，您也会看到其他用户提出的问题及其答案。

And you'll of course get answers to all the questions that other people ask as well.

此外，还将提供一些独家内容，例如AMA的文本稿，以及在其他地方无法获取的Huberman Lab播客集锦和各类方案。

There will also be some premium content such as transcripts of the AMAs and various transcripts and protocols of Huberman Lab Podcast episodes not found elsewhere.

再次强调，您的支持将直接用于心理健康、身体健康和表现领域的研究。

And again, you'll be supporting research for mental health, physical health, and performance.

您可以通过访问 hubermanlab.com/premium 来订阅高级频道。

You can sign up for the premium channel by going to hubermanlab.com/premium.

再次提醒，网址是 hubermanlab.com/premium。

Again, that's hubermanlab.com/premium.

一如既往，感谢您对科学的关注。

And as always, thank you for your interest in science.