基础要点：改善视力与视觉健康的实用方案

欢迎来到《赫伯曼实验室精华》，在这里我们重温往期节目，分享最实用、基于科学的心理健康、身体健康与表现提升工具。我是安德鲁·赫伯曼，斯坦福医学院神经生物学和眼科学教授。本播客独立于我在斯坦福的教学与研究职责，但承载着我向公众免费传播科学知识与相关工具的愿望与努力。今天的节目将全面探讨视觉与视力——这个我职业生涯中深耕超过二十五年的挚爱领域。

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science based tools for mental health, physical health, and performance. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. This podcast is separate from my teaching and research roles at Stanford. It is however, part of my desire and effort to bring zero cost to consumer information about science and science related tools to the general public. Today's episode is going to be all about vision and eyesight, a topic that's very near and dear to my heart because it's the one that I've been focusing on for well over twenty five years of my career.

当我们听到'视觉'一词时，通常想到的是视力或感知形状、物体、面孔和颜色的能力。然而，眼睛的功能远不止于此，还包括影响情绪、警觉水平等，这些都涵盖在我们所称的'视觉'中。什么是视觉？视觉始于眼睛。我们不具备所谓的'眼外光感知'能力。

When we hear the word vision, we most often think about eyesight or our ability to perceive shapes and objects and faces and colors. However, our eyes are responsible for much more than that, including our mood, our level of alertness, and all of that is included in what we call vision. What is vision? Well, vision starts with the eyes. We have no what's called extraocular light perception.

虽然阳光洒在皮肤上的感觉很美好，对多数人而言户外日照令人愉悦，但光线信息传递到身体细胞的唯一通道，就是面部的这两颗珍宝（此刻我正指着自己的眼睛）。正如我在往期节目中所说，你们的眼睛——尤其是神经视网膜——属于中枢神经系统，是大脑的一部分，也是唯一位于颅骨之外的脑组织。

While it feels good to have light on our skin, while it feels good to be outside in the sunlight for most people, the only way that light information can get to the cells of your body is through these two little goodies on the front of your face. And for those of you listening, I'm just pointing to my eyes. As many of you have heard me say before on this and other podcasts, your eyes in particular, your neural retinas are part of your central nervous system. They are part of your brain. They're the only part of your brain that sits outside the cranial vault.

换言之，在发育过程中，有两块脑组织被特意挤出颅骨，安置在我们称为眼眶的结构中。眼睛还包含许多重要组件，这些正是今日重点。晶状体负责将光线精准聚焦到视网膜，其他结构则维持眼球润滑。

In other words, you have two pieces of your brain that deliberately got squeezed out of the skull during development and placed in these things we call eye sockets. Now the eyes have a lot of other goodies in them that are very important. And those are the goodies that we're going to focus on a lot today. There's a lens to focus light precisely to the retina. There are also other pieces of the eye that are designed to keep the eye lubricated.

你们还有睫毛——多数人不知道，睫毛的功能是触发眨眼反射。它们不仅是装饰，当灰尘等异物接近角膜时，睫毛能引发极速眨眼（这是人体最快的反射）。我们还有眼睑。

You also have these things that we call eyelashes. Most people don't know this, but eyelashes are there to trigger the blink reflex. They aren't just aesthetically nice, eyelashes are there so that if a piece of dust or something starts to head towards the cornea, the eye blinks very, very fast. It's the fastest reflex you own. We also have these things called eyelids.

眼睑看似最乏味，实则极其精妙。今天我们将探讨如何通过视觉系统提升警觉性——基于连接脑干与眼睑的神经回路。眼睛的视觉功能本质是收集光信息，并以大脑可解读的形式传递。记住，光线无法穿透神经视网膜。

Now, eyelids might seem like the most boring topic of all, but they are incredibly fascinating. Today, we're going to talk about how you can actually use your visual system to increase your levels of alertness based on the neural circuits that link your brainstem with your eyelids. So let's talk about what the eyes do for vision. Basically the entire job of the eyes is to collect light information and send it off to the rest of the brain in a form that the brain can understand. Remember, no light actually gets in past those neural retinas.

光线抵达神经视网膜后，由特殊的感光细胞（视杆细胞与视锥细胞）处理。视锥细胞主司昼间视觉，视杆细胞负责夜间或弱光环境。这些细胞内的化学反应（涉及维生素A等）将光能转化为电信号，经视网膜多层处理后，由特定神经元（视网膜神经节细胞）传递至大脑。

It gets to the neural retina and we have specific cells in the eye called photoreceptors. They come in two different types, rods and cones. Cones are mainly responsible for daytime vision and the rods are mainly responsible for vision at night or under low light conditions, generally speaking. These photoreceptors, the rods and cones have chemical reactions inside them that involve things like vitamin A and that chemical reaction converts the light into electricity. Within the eye, within the retina, there are then a series of stages of processing and that information eventually gets sent into the brain by a very specific class of neurons.

令人惊叹的是——请思考片刻，这至今仍让我震撼——你并非直接看见周围物体，而是根据传入大脑的电信号模式进行最佳推测。

They're called retinal ganglion cells. Now here's what's incredible. I just want you to ponder this for a second. This still blows my mind. Everything you see around you, you're not actually seeing those objects directly.

这或许听起来难以置信，但事实如此。以绿色或蓝色为例：你眼中的视锥细胞对绿苹果反射的光波长最敏感。你并未真正'看见'绿苹果，而是感知到其反射光，经大脑解读为'圆形绿色物体'。实际上，没有任何绿光进入大脑——大脑通过比较苹果反射的绿光与周围红蓝光的强度，将电信号差异解读为色彩感知。

What you're doing is you're making a best guess about what's there based on the pattern of electricity that arrives in your brain. Now that might just seem totally wild and hard to wrap your head around, but think about it this way, because this is the way it actually works. Let's take an example of a color like green or blue. You have cones in your eye that respond best to the wavelength of light that is reflected off, say a green apple. So you don't actually see the green apple, what you see is the light bouncing off that green apple and goes into your eye and you see it and perceive it as round and green, but not because you see anything green, no green light arrives in your brain.

大脑通过对比电信号强度构建感知（如'绿色苹果'或'红色'）。这就是眼睛与大脑的沟通机制。同时请理解：大脑的这些推测绝大多数时候是准确的。

What happens is your brain actually compares the amount of green reflection coming off that apple to the amount of red and blue around it. What the brain is receiving is a series of signals, electrical signals, and it's comparing electrical signals in order to come up with what we call these perceptions. Like I see something green, a green apple, or I see red. So that's what I'd like you to understand about the way the eye communicates with the brain. I would also like you to understand that the brain itself is making these guesses and that those guesses are largely right.

我怎么知道这个？嗯，他们是对的，因为当你伸手去拿杯子时，大多数时候你都能准确抓住杯子而不会失手，对吧？大多数时候，当你基于视觉印象对周围世界做出判断时，它能让你在世界上自如行动。所以大脑正在做这些不可思议的事情。它还在创造深度感，尽管从视网膜传来的本质上是一个二维平面图像的读取。

How do I know that? Well, they're right because when you reach out to grab a glass, most of the time you grab the glass and you don't miss, right? Most of the time when you make judgments about the world around you based on your visual impression of them, it allows you to move functionally through the world. So the brain is doing these incredible things. It's also creating depth, a sense of depth, even though what arrives from the retina is essentially a readout of a two dimensional flat image.

你的双眼略微错位。举个例子，如果我现在看着你，假设你正站在我面前，我看向你时，你面部的光线（更准确地说）落在两只眼睛上的位置略有不同。然后大脑进行数学运算——它基本上在做几何和三角学的等效计算，从而精确推算出你离我多远，这简直令人难以置信。大脑以极快的速度完成这一切。

Your eyes are slightly offset from one another. So that for instance, if I look at you, if you were standing right in front of me right now, and I were to look at you, the image of your face, the light bouncing off your face to be more precise lands on one eye in a slightly different location than it does in the other eye. And then the brain does math. It basically does the equivalent of geometry and trigonometry and essentially figures out how far away you are from me, which is just incredible. So the brain does all this very, very fast.

大脑将约40%至50%的总资源用于视觉。这就是视觉的重要性。现在我想谈谈视觉的另一面——那些你无法察觉的潜意识部分。然后我们会直接过渡到如何利用光线和视力来控制这些潜意识功能，因为它们对情绪、睡眠和食欲至关重要。我将描述的方法不仅能保护甚至能增强你有意识地看清事物的能力。

And the brain uses about 40 to 50% of its total real estate for vision. That's how important vision is. Now I want to talk about the other aspect of vision, which is the stuff that you don't perceive, the subconscious stuff. And then we'll transition directly into how you can use light and eyesight to control this other stuff, because it's very important in that other stuff is mood, sleep, and appetite. And there are ways in which you can use the same protocols that I will describe in order to preserve and even enhance your vision, your ability to see things and consciously perceive them.

因此我们将介绍的方案对意识层面的视力与这些潜意识视觉功能都有广泛适用性。我希望你们先多了解一些关于视觉科学的原理，之后所有方案都会变得顺理成章。现在请稍事休息，感谢我们的赞助商Eight Sleep。他们生产的智能床垫罩具备冷却、加热和睡眠追踪功能。我之前在本播客中强调过每晚获得充足优质睡眠的极端重要性。

So the protocols we will describe have a lot of carryover to both conscious eyesight and to these subconscious aspects of vision. And I just want you to understand a little bit more about the science of seeing of eyesight and vision, and then all the protocols will make perfect sense. I'd like to take a quick break and acknowledge our sponsor Eight Sleep. Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity. Now I've spoken before on this podcast about the critical need for us to get adequate amounts of quality sleep each and every night.

确保优质睡眠的最佳方法之一是调控睡眠环境的温度。因为要进入并保持深度睡眠，你的体温实际上需要下降1到3度；而要神清气爽地醒来，体温又需回升1到3度。Eight Sleep会根据你的个性化需求自动整夜调节床温。我发现这特别实用——我喜欢睡前让床极凉爽，半夜更冷些，而醒来时温暖。

Now, of the best ways to ensure a great night's sleep is to ensure that the temperature of your sleeping environment is correct. And that's because in order to fall and stay deeply asleep, your body temperature actually has to drop about one to three degrees. And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees. Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs. Now I find that extremely useful because I like to make the bed really cool at the beginning of the night, even colder in the middle of the night and warm as I wake up.

这样我能获得最多的慢波睡眠和快速眼动睡眠。我知道这点是因为Eight Sleep的睡眠追踪器能精确显示我的睡眠质量与各阶段状态。使用他们的床垫罩四年以来，我的睡眠质量发生了质的飞跃。最新款Pod 4 Ultra还具备鼾声检测功能，能自动抬高床头几度来改善气流止鼾。你可以在家试用30天，不满意可无条件退货——但我相信你会爱上它。

That's what gives me the most slow wave sleep and rapid eye movement sleep. And I know that because Eight Sleep has a great sleep tracker that tells me how well I've slept and the types of sleep that I'm getting throughout the night. I've been sleeping on an Eight Sleep mattress cover for four years now, and it has completely transformed and improved the quality of my sleep. Their latest model, the Pod four Ultra also has snoring detection that will automatically lift your head a few degrees in order to improve your airflow and stop you from snoring. If you decide to try Eight Sleep, you have thirty days to try it at home and you can return it if you don't like it, no questions asked, but I'm sure that you'll love it.

访问eightsleep.com/huberman可享Pod 4 Ultra最高350美元优惠。Eight Sleep配送范围覆盖墨西哥、阿联酋等全球多国。重申一次：eightsleep.com/huberman立省350美元。尽管视力如此神奇，但它最初进化出来并非为了辨识形状颜色运动——我们眼中最古老的细胞，以及拥有眼睛的根本原因，是为了向大脑和身体传递昼夜时间信息。

Go to eightsleep.com/huberman to save up to $350 off your Pod four Ultra. Eight Sleep ships to many countries worldwide, including Mexico and The UAE. Again, that's eightsleep.com/huberman to save up to $350 off your Pod four Ultra. So as amazing as eyesight is, it actually did not evolve for us to see shapes and colors and motion and form. The most ancient cells in our eyes, and the reason we have eyes is to communicate information about time of day to the rest of the brain and body.

记住：不存在眼外光感受作用。光线信息无法直接传达给全身细胞，但每个细胞都需要知道昼夜节律。我在睡眠主题节目中提过这点，虽然本期不聚焦睡眠，但要强调存在一类特殊的视网膜神经节细胞——就是连接视网膜与大脑的神经元。这类含视黑素的神经节细胞因其内部色素得名。

Remember, there's no extra ocular photoreception. There's no way for light information to get to all the cells of your body, but every cell in your body needs to know if it's night or day. I talked a little bit about this in the episodes on sleep, and this episode is not about sleep, but I want to emphasize that there is a particular category of retinal ganglion cell. Remember the neurons that connect the retina to the brain. These are so called melanopsin retinal ganglion cells named after the opsin that they contain within them.

它们本质上是光感受器。之前我说过存在光感受器和神经节细胞，而这些黑视素细胞顾名思义自带内置光感受器。当环境中出现特定光线时，这些细胞会向大脑相关区域传递信号，从而表明当前是清晨或黄昏。它们调控你的困倦时间、清醒程度、新陈代谢速率（抱歉）、血糖水平、多巴胺分泌及痛阈。研究显示这些细胞通过响应晨昏时分低角度太阳光中的蓝黄光对比来设定生物钟。

They are essentially photoreceptors. Remember before I said there are photoreceptors and then these ganglion cells, well, these melanopsin cells, as the name suggests, melanopsin, have their own photoreceptor built inside them. These cells, retinal ganglion cells communicate to areas of the brain when particular qualities of light are present in your environment and signal to the brain therefore that it's early day or late in the day. They regulate when you'll get sleepy, when you'll feel awake, how fast your metabolism is, excuse me, your blood sugar levels, your dopamine levels, and your pain threshold. These melanopsin ganglion cells have been shown to set the circadian clock and to respond best to the contrast between blue and yellow light of the sort that lands on these cells when you view the sun, when it's a so called low solar angle, when it's low in the sky, either in the morning or in the evening.

这一切意味着什么？我们生物学（或许心理学）最核心的要素是将自身锚定在时间维度中。从生物层面，我们通过太阳位置感知时间。这对健康方案有何启示？关键在于：要在清晨或任何需要保持清醒的时刻让眼睛接触光线。

What does all this mean? The most central and important aspect of our biology and perhaps our psychology as well is to anchor ourselves in time to know when we exist. We know time at a biological level based on where the sun is. What does this mean for a protocol? It means C, get that light in your eyes early in the day and anytime you want to be awake.

因此，请尽量在白天安全范围内让眼睛接触尽可能多的阳光。你需要大量这种光线来激活这些黑视蛋白细胞，进而触发位于口腔上方的生物钟，它会向体内每个细胞发出信号，包括体温节律等。首先，你的视觉系统并非为预见面孔、动作等而进化。此刻我们交谈时，你眼中最古老的细胞存在的目的，就是向身体和大脑传递时间信息。所以清晨获取明亮光线至关重要，每天两到十分钟。

So try and get as much sunlight in your eyes during the day as you safely can. You need a lot of this light in order to trigger these melanopsin cells, which would then trigger your circadian clock, which sits above the roof of your mouth, which will signal every cell in your body, including temperature rhythms, etcetera. So first things first, your visual system was not foreseeing faces, motion, etcetera. The most ancient cells in your eye, which are there right now as we speak are there to inform your body and brain about time of day. So you want to get that bright light early in the day, absolutely essential, two to ten minutes.

现在说说另一个原因。每天两小时不戴太阳镜的户外活动，能显著降低患近视的概率。近视或近视眼与晶状体将光线聚焦到视网膜的方式有关。记住眼睛是光学器官，眼内有晶状体且这些晶状体需要活动。

Now, here's another reason to do this. Getting two hours a day of outdoor time without sunglasses has a significant effect on reducing the probability that you will get myopia. Now myopia or nearsightedness has to do with the way that the lens focuses light onto the retina. So remember your eye is an optical device. You have lenses in your eyes and those lenses need to move.

它不像玻璃镜片那样固定，而是动态透镜。眼睛能通过称为调节的过程移动晶状体并改变其形状，动态调整光线落点。理解这种调节机制不仅能即刻并长期改善眼睛健康，还能提升工作效率——无论是体力还是脑力工作都能更专注持久。

It's not a rigid lens like a glass lens, it's a dynamic lens. The eye can dynamically adjust where light lands by moving the lens and changing the shape of the lens in your eye through a process called accommodation. And if you understand this process of accommodation, you not only can enhance the health of your eyes in the immediate and long term, but you also can work better. You'll be able to focus better on physical and mental work. You will be able to concentrate for longer.

我们的精神专注度——无论是认知活动还是体力活动——很大程度上取决于视觉焦点位置。注视目标及保持专注的能力深刻影响着思维方式。调节能力指眼睛对近处或远处物体的适应机制：虹膜、肌肉组织及睫状体共同移动晶状体。当你远眺时，晶状体会放松变平——注意观察地平线时就能感受到这种放松状态。

So much of our mental focus, whether or not it's for cognitive endeavors or physical endeavors is grounded in where we place our visual focus. Okay, what we look at and our ability to hold our concentration there is critically determining how we think. Now accommodation is our ability to accommodate to things that are up close here or further away. And the way this works is that the iris and the musculature and a structure called the ciliary body move the lens. So when you look far away, okay, when you see things far away, your lens actually relaxes, it can flatten out and you'll notice that it actually is relaxing to look at a horizon.

而当我注视近处物体如这支笔、手机、电脑屏幕或麦克风时，你会感受到用力的过程。部分用力来自眼球在眼眶中的肌肉运动，但更多是神经驱使肌肉收缩使晶状体增厚，确保光线精准聚焦视网膜而非其前后位置——这就是所谓的调节机制。你或许会问为何要了解这个？当今我们长时间盯着手机、电脑等近处物体且待在室内，这意味着晶状体失去放松变平的机会，眼部肌肉持续紧张，最终训练得只擅长看近物而弱化远视能力。

Whereas if I look at something up close to me like this pen or my phone or a computer screen or this microphone, it takes effort, you'll sense the effort. Now, some of that effort is actually eye movements because you have muscles that can move your eyes within their sockets, but a lot of the work is neural work of the muscles having to move and contract such that the lens actually gets thicker in order to bring the light to the retina and not to a location in front of it or behind it, so called accommodation. Now, you might say, why are you telling me about accommodation? Well, these days we're spending a lot of time looking at things, mainly our phones up close and computers up close and we are indoors. In other words, you are not giving your lens the opportunity to flatten out and for these muscles to relieve themselves of this work, but you are also training your eyes to be good at looking at things up close and not far away.

因此，你正在重塑大脑中的神经回路，这并非好事。你需要走到户外，不仅是为了减轻精神负担或思考其他事情，更是为了维持视觉系统的健康。换句话说，你需要锻炼这些肌肉，这既包括晶状体的移动和增厚，也包括放松晶状体。而放松晶状体实际上是对眼内肌群最有益的事情之一。那么具体该怎么做呢？

And as a consequence, you are reshaping the neural circuitry in your brain and it is not good. You want to get outside, not just to lighten the load on your mind or to think about other things, but to maintain the health of your visual system. In other words, you want to exercise these muscles and that involves both the lens moving and getting kind of thicker and relaxing that lens. And the relaxation of the lens is actually one of the best things you can do for the musculature of the inner eye. So what's the protocol?

你可能会感到惊讶，但每专注工作三十分钟，就应该偶尔抬头放松面部和眼部肌肉，包括下颌肌肉，因为所有这些在脑干中紧密相连，能让眼睛进入所谓的全景视觉状态——即不聚焦任何特定事物，然后再重新专注于工作。如果你感到疲倦，实际上抬头望向天花板（下巴不要完全后仰）并保持十到十五秒，可以激活大脑中与清醒相关的区域，包括蓝斑核和释放去甲肾上腺素的区域，这对保持清醒非常有益。

You might be surprised, but for every thirty minutes of focused work, you probably want to look up every once in a while and just try and relax your face and eye muscles, including your jaw muscles, because all these things are closely linked in the brainstem and allow your eyes to go into so called panoramic vision where you're just not really focusing on anything and then refocus on your work. If you are feeling tired, it actually can be beneficial to the wakefulness systems of the brain, including the locus coeruleus and these areas that release norepinephrine to actually look up, to actually look up toward the ceiling. You don't want your chin all the way back, but to look up and to raise your eyes toward the ceiling and to look up and try and hold that for ten to fifteen seconds. It actually triggers some of the areas of the brain that are involved in wakefulness. So if you're somebody who's falling asleep at your work, this can be very beneficial.

当视线向上时，我们往往更警觉；而当所有事物包括眼睛都向下聚焦时，往往会向大脑深层传递更具抑制性或镇静效果的信号。如你们许多人所知，我每日服用AG1已超过十三年。但现在我发现了一款更优质的维生素矿物质益生菌饮品——那就是本月刚推出的全新升级版AG1。

When things are up, we tend to be alert. When everything's focused down, including our eyes, it tends to have a more suppressive or sedative type signaling to the deeper centers of the brain. As many of you know, I've been taking AG1 daily for more than thirteen years. However, I've now found an even better vitamin mineral probiotic drink. That new and better drink is the new and improved AG1, which just launched this month.

这款AG1新一代配方是我多年来每日服用的产品的进阶临床验证版，包含新型生物可利用营养素和强化益生菌。该配方基于关于益生菌对肠道微生物组影响的最新研究，现含有多种经临床研究的特定益生菌菌株，这些菌株已被证实能同时支持消化健康和免疫系统健康，改善肠道规律性并减少腹胀。作为从事科研三十余年、同样长期关注健康健身的人，我始终在寻找提升心理、生理健康和表现的最佳工具。

This next gen formula from AG1 is a more advanced clinically backed version of the product that I've been taking daily for years. It includes new bioavailable nutrients and enhanced probiotics. The Next Gen Formula is based on exciting new research on the effects of probiotics on the gut microbiome. And it now includes several specific clinically studied probiotic strains that have been shown to support both digestive health and immune system health, as well as to improve bowel regularity and to reduce bloating. As someone who's been involved in research science for more than three decades and in health and fitness for equally as long, I'm constantly looking for the best tools to improve my mental health, physical health, and performance.

我早在2012年——远早于拥有播客节目之前——就发现并开始服用AG1，此后每日坚持。我发现它逐年显著改善了我健康的各个方面。顺便一提，今年九月我将年满五十岁，却感觉状态越来越好，这很大程度上归功于AG1。AG1采用最高品质的原料进行科学配比，并持续优化配方而不增加成本。

I discovered and started taking AG1 way back in 2012, long before I ever had a podcast and I've been taking it every day since. I find that it greatly improves all aspects of my health with each passing year. And by the way, I'm turning 50 this September, I continue to feel better and better. And I attribute a lot of that to AG1. AG1 uses the highest quality ingredients in the right combinations, and they're constantly improving their formulas without increasing the cost.

因此，我很荣幸能邀请他们作为本播客的赞助商。如果你想尝试AG1，可以访问drinkag1.com/huberman领取特别优惠。目前AG1正在赠送AG1欢迎套装，包含五份免费旅行装和一瓶免费的维生素D3K2。再次提醒，前往drinkag1.com/huberman即可领取含五份旅行装和维生素D3K2的特别欢迎套装。如何改善视力？

So I'm honored to have them as a sponsor of this podcast. If you'd like to try AG1, you can go to drinkag1.com/huberman to claim a special offer. Right now, AG1 is giving away an AG1 welcome kit with five free travel packs and a free bottle of vitamin D3K2. Again, go to drinkag1.com/huberman to claim the special welcome kit with five free travel packs and a free bottle of vitamin D3K2. How can you improve your vision?

怎样才能提升观察能力？一个方法是确保每天至少花十分钟眺望远处景物。这意味着要看向半英里（约800米）开外的地方，试着寻找地平线，让视线突破房屋墙壁、车门或挡风玻璃的局限。虽然这可能有难度，但非常有益。因为远眺对视力健康大有裨益。

How can you get better at seeing things? Well, one way is to make sure that you spend at least ten minutes a day total, at least viewing things off in the distance. So that would be well over half a mile or more, try and see a horizon, try and get your vision out to a location that's beyond the four walls of your house or apartment or the doors of your car and the windshield of your car. Know that can be hard to do, but it's very valuable. So try and see at a distance because it's good for your eyesight.

这能保持晶状体弹性，强化调节晶状体的肌肉，同时具有放松效果。我们的视觉系统精妙地适应运动感知——不仅针对自身动作，还包括周围物体的运动。其中一项关键功能称为平滑追踪，即我们追踪物体在空间沿不同轨迹平稳移动的能力。

It'll keep this lens nice and elastic and the muscles nice and strong that move the lens. And it has this relaxing component to it. Now, our visual system is exquisitely tuned to motion, not just our self generated motion, but the motion of things around us. And one of the things that it does is something called smooth pursuit. Smooth pursuit is our ability to track individual objects moving as the name suggests smoothly through space in various trajectories.

通过观察平滑追踪刺激物，你实际上可以训练或改善视力。这听起来可能很枯燥。记住：大脑跟随眼睛而动，它必须处理眼球运动带来的信息变化。

You can actually train or improve your vision by looking at smooth pursuit stimuli. And that sounds really boring. Remember the brain follows the eye. It follows the movements of the eye. It has to deal with that.

大脑中的神经回路必须适应平滑追踪的变化。如果你长期近距离阅读，不眺望远方，生活中缺乏平滑追踪类刺激，或仅通过手机小屏幕获取这类刺激，视力就会恶化。关键在于定期按视觉系统的原始功能使用它——平滑追踪就是保持大脑视觉运动追踪系统、眼球及眼外肌协调运作的绝佳方式。具体怎么做？每天花2-3分钟进行平滑追踪训练。

And the neural circuits within the brain have to cope with changes in smooth pursuit. So if you're doing a lot of reading up close, you're not viewing horizons, you're not getting a lot of smooth pursuit type stimulation from your life, or you're just getting it within the confines of a little box on your phone, your vision will get worse. The idea is that you want to use the visual system regularly for what it was designed for and smooth pursuit is a great way to keep the visual and motion tracking systems of the brain and the eye and the extraocular muscles working in a really nice coordinate fashion. So what does this mean? The tool is spend two to three minutes doing Smooth Pursuit.

YouTube上有相关训练程序，搜索"平滑追踪刺激"即可。每隔几天花几分钟练习调节功能：将物体移近时你会感到眼睛紧绷，移远至放松点后继续外推，此时需通过"辐辏运动"保持聚焦，再移回近处。反复练习这种调节能力后，务必让眼睛充分休息。

There's some programs on YouTube. You can just look up Smooth Pursuit stimulus, practice accommodation for a few minutes, maybe every other day, just bringing something in close. You'll feel the strain of your eyes doing that, move it out. You'll feel a relaxation point, move it past that relaxation point where you will have to do what's called a Virgin's eye movement to maintain focus on that location as it moves out, bring it back in. Practice that, practice accommodation, and then be sure to give your eyes some rest.

到户外眺望地平线，或干脆什么也不看，让视线柔和放松（瑜伽士称之为"柔焦"）。适当练习平滑追踪——不必过度执着，但若能隔两三天坚持（哪怕在飞机或教室里被人笑话），等别人视力衰退时，笑到最后的会是你。

Get outside, look at a horizon or do nothing. Just kind of let your eyes go soft. I guess what the yogis would call soft gaze. Practice a little bit of smooth pursuit. You don't have to be neurotic about this, but if you do this often enough, meaning every other day, every third day or so, you can be the strange person on the plane or in the classroom doing this, you know, that people might chuckle or look at you funny or tease you, but that's okay because you'll be able to see when they are losing their vision.

现在谈谈双眼视觉与弱视。7岁前（甚至可能延至12岁）的儿童大脑极易受两眼视觉输入差异影响。我的学术祖师爷因发现"关键期"（大脑可塑性强的发育阶段）获诺贝尔奖。David Huble和Torsten Weasel彻底改变了视觉神经科学和儿童脑部治疗理念——过去因麻醉风险避免幼儿手术，但现在我们知道必须矫正这种失衡：幼年即使短暂遮蔽单眼几小时，若不干预就会导致大脑永久性视觉处理异常。

So you'll get the last laugh. Let's talk about binocular vision and lazy eye. The young brain up until about age seven, but maybe even extending out until about age 12 is extremely vulnerable to differences in ocular input between the two eyes. My scientific great grandparents won the Nobel prize for discovering so called critical periods, periods of time in which the brain is more plastic, able to change. Those two guys, David Huble and Torsten Weasel, thank you, David and Torsten, forever changed the face of visual neuroscience and forever changed the way we think about treatment of the young brain.

这意味着什么？年轻人应努力建立优质双眼视觉（不仅限于手机/平板距离）。这将强化大脑的双眼视觉机制及眼部肌肉系统。若曾有单眼遮蔽史，需遮盖优势眼迫使弱视眼（即"懒惰眼"）加强工作。有人问：幼年遮蔽双眼会怎样？某些洞穴静修会产生幻觉——稍后我们会解释原因。我的建议是：确保双眼获得平衡的视觉输入。

It used to be thought that you wouldn't want to do a surgery on a young kid because of risk of anesthesia in young individuals. But we now know that you need to repair these imbalances that even a few hours of occluding one eye early in life can lead to permanent, unless something's done, permanent changes in the way that the brain perceives the outside world, such that when that eye is opened up again, the brain actually can't make sense of anything that's coming through it. It shuts down that visual pathway somehow. So what does this all mean in terms of protocols? If you're a young person, do your best to get really good binocular vision, not just at level of your phone or your tablet, but also at distance.

你将由此建立强大的双眼视觉机制——包括大脑视觉中枢和眼部肌肉系统。对于存在遮蔽史者，需要通过遮盖优势眼制造不平衡，迫使弱势眼（即弱视眼/amblyopia）加强工作。若早期遮蔽双眼会怎样？某些洞穴闭关会导致幻觉（我们稍后解释原理）。但核心建议始终是：保持双眼视觉输入的平衡。

You will build strong binocular visual machinery in the brain and at the level of the eyes and the eye musculature. Now, if you're somebody who did have an occlusion, what's needed is to cover up the other eye to create an imbalance so that the weak eye, the so called lazy eye, that is sometimes referred to as amblyopia, that eye has to work harder. Now you might ask, what happens if you cover both eyes early in life? There are some like retreats and stuff where people go into caves with absolutely no vision, it creates hallucinations. We'll talk about why that is in just a moment, but here's my suggestion, try and get balanced visual input through the two eyes.

几乎每个人都有主视眼。它通常与你的惯用手无关，尽管有时可能相关。对我来说，如果我遮住右眼，视力会明显变差，画面变得模糊，比如要看清楚摄像头就得更费力，而遮住左眼则不会这样。如果你两眼之间存在严重不平衡——可能是由白内障、晶状体问题或神经肌肉问题等引起的——应尽早联系优秀的眼科医生，最好是神经眼科医生来处理这些问题。

Almost everybody has a dominant eye. It usually doesn't relate to your dominant hand, although it can. And so for me, if I cover up my right eye, I see much less well, much more poorly. It's a little bit fuzzy and I have to work harder in order to see the camera for instance, than if I cover up my left eye. And if you do have strong imbalances between the two eyes, which can be caused by cataract and lens issues, can be caused by neuromuscular issues, etcetera, to try and get those dealt with as early as possible by contacting a really good ophthalmologist and ideally a neuro ophthalmologist.

幼儿和婴儿出现斜视（眼睛外斜或内斜）的情况很常见。若想保持双眼视觉平衡，让大脑对双眼反应均等，并获得我所说的高保真视觉质量，及时矫正很重要。幻觉是视觉系统的特性。过去人们总认为幻觉源于视觉系统某些部分的过度激活。我想简要提及我好友、杰出科学家兼物理学家克里斯·尼尔（任职于俄勒冈大学尤金分校）发表的论文，他们研究了LSD类化合物，发现幻觉其实是因为大脑部分区域活动不足而产生的。

It's very common for young children, babies to have an eye that with strabismus that either deviates out or that deviates in. It is important to correct that if you would like to have balanced vision between the two eyes and for the brain to respond equally to the two eyes and to have, I would say high fidelity quality vision. Hallucinations are a property of the visual system. And it was always thought that hallucinations arise because of over activation or activation of certain aspects of the visual system. I just briefly want to mention a paper that was published by my good friend and phenomenal scientist and physicist for that matter, Chris Neal, who's up at the University of Oregon in Eugene, they studied LSD like compounds and discovered that hallucinations actually occur because portions of your brain become underactive.

大脑视觉区域受到的刺激不足。这或许解释了为何人们进入完全黑暗的洞穴静修（我从未尝试过，估计以后也不会）后很快会产生幻觉——明明空无一物却开始看见东西。视觉系统拼命猜测外界情况，就像大脑里的‘急先锋’。

The visual portions of your brain are under stimulated. This is probably why when people go into these cave retreats, something I've never done, I don't think I ever will do, where it's completely black, pretty soon they start hallucinating. They start seeing things, even though there's nothing there. The visual system is desperate to make guesses about what's out in the world. It's like the eager beaver of your brain.

它不断追问：外面有什么？外面有什么？研究表明，幻觉是视觉系统活动不足后产生的代偿机制——通过创造活动和幻觉来补偿。所以在黑暗中待久了，你就会开始产生幻觉看见东西。

It's like, what's out there? What's out there? What's out there? It turns out that hallucinations are an under activation of the visual system and then a compensatory, a compensation by which the visual system creates activity and hallucinations. So if you're in the dark long enough, you start to hallucinate and see things.

关于幻觉就聊到这里。现在我想短暂休息并感谢我们的赞助商Roka。Roka生产品质绝佳的眼镜和太阳镜，我多年来一直佩戴他们的老花镜和墨镜，非常满意。它们轻巧、光学性能卓越，还有多种镜框可选。

So that's a little note about hallucinations. I'd like to take a quick break and thank one of our sponsors, Roka. Roka makes eyeglasses and sunglasses that are the absolute highest quality. I've been wearing Roka readers and sunglasses for years now, and I absolutely love them. They're lightweight, they have superb optics, and they have lots of frames to choose from.

最近我与Roka合作推出了一款红色镜片眼镜。这种眼镜专为日落后的晚间佩戴设计，能过滤来自屏幕和LED灯（当今最常见的室内光源）的短波光。需要强调的是，Roka红镜并非传统防蓝光眼镜——它们确实能过滤蓝光，但过滤范围远不止于此。

Roka and I recently teamed up to create a new pair of red lens glasses. These red lens glasses are meant to be worn in the evening after the sun goes down. They filter out short wavelength light that comes from screens and from LED lights, which are the most common indoor lighting nowadays. I want to emphasize Roka red lens glasses are not traditional blue blockers. They do filter out blue light, but they filter out a lot more than just blue light.

实际上它们能过滤所有会抑制褪黑激素的短波光。顺便说，你希望晚间和夜间褪黑激素水平升高，这有助于入睡和保持睡眠。而那些短波光会引发皮质醇升高——这在白天很好，但晚间和夜间你绝对不需要。Roku红镜能确保褪黑激素正常健康地升高，同时保持皮质醇水平低位，这正是晚间所需的。

In fact, they filter out the full range of short wavelength light that suppresses the hormone melatonin. By the way, you want melatonin high in the evening and at night, makes it easy to fall and stay asleep. And those short wavelengths trigger increases in cortisol. Increases in cortisol are great in the early part of the day, but you do not want increases in cortisol in the evening and at night. These Roku red lens glasses ensure normal healthy increases in melatonin and that your cortisol levels stay low, which is again, what you want in the evening and at night.

因此Roku红镜能有效帮助你平静下来，改善入睡过渡。Roko红镜外观也很时尚，有多种镜框可选，你可以戴着它们去晚餐、音乐会，仍能看清周围。出于安全考虑我不建议驾驶时佩戴，但如果在餐厅、音乐会、朋友家或自己家里，戴上Roka红镜，你会明显感受到先前提到的平静感和睡眠质量的提升。若想尝试Roka，请访问roka.com（r0ka.com）并使用优惠码Huberman，首单可享8折。

In doing so these Roku red lens glasses really help you calm down and improve your transition to sleep. Roko red lens glasses also look great. They have a ton of different frames to select from, and you can wear them out to dinner or concerts, and you can still see things. I don't recommend you wear them while driving just for safety purposes, but if you're out to dinner, you're at a concert, you're at a friend's house, or you're just at home, pop those Roka RedLens glasses on, and you'll really notice the difference in terms of your levels of calm and all the sleep stuff I mentioned earlier. If you'd like to try Roka, go to roka.com, that's r0ka.com and enter the code Huberman to save 20% off your first order.

再次提醒：访问roca.com，结账时输入优惠码Huberman。改善视力的有趣方法之一是在家中放置斯内伦视力表。就是那组字母表，或者你去令人头疼的车管所时，他们会让你遮住一只眼读表上越来越小的字母来粗略测试视力。有个鲜为人知的事实：你在斯内伦表上的表现会随一天中的时间变化，因为疲劳程度和眼睛肌肉调节能力会波动。

Again, that's roca.com and enter the code Huberman at checkout. One of the things that you can do to improve your vision and it's also kind of fun is to put a Snellen chart in your home. A Snellen chart is that list of letters, or if you go to the dreaded department of motor vehicles, have you cover up an eye, read the letters on the chart, the letters of course get smaller and smaller. They're trying to figure out roughly what your vision is, cover up the other eye, you'll do that. This is something that's not often mentioned, but your performance on the Snellen chart will vary depending on time of day because your level of fatigue and your ability to control that accommodation and other mechanisms of the eye muscles will vary.

你可以取平均值。如果你要验光配镜或考虑激光手术等，这也是个好方法——任何这类操作前都应找专业人士（如眼科医生或优秀验光师）精确测量视力。在家放置斯内伦表可作为视觉训练的一部分。这可能显得过于书呆子气，但还有什么比视力更重要呢？

You can take it as an average. It's also a good thing if you're going get your vision tested for corrective lenses, or maybe you're going to do laser surgery or something of that sort. If you're thinking about any of that to really get it measured by a professional, get your vision tested by somebody who really understands vision like an ophthalmologist or a really good optometrist. If you put a Snellen chart in your home, you can do that as part of your visual training. Now, this might seem excessively nerdy, but what is more important than your eyesight, right?

视力至关重要，它与行动能力并列——我们能活动、能起身、能行走奔跑、能自理生活。视力和行动力是我们照顾自己与他人的主要方式。当视力或行动力受损时，就需要他人照料，日常生活也会面临更大挑战。所以虽然在家里挂视力表、每周做几次平滑追踪练习、每天户外阅读或办公几小时看似书呆子行为，但保护视力确实是提升生活质量最有效的方式之一。

Eyesight is so vital. It's right up there with movement and our ability to move, to generate, to get up out of chairs and to walk and to run and to take care of ourselves. Eyesight and movement are the main ways that we are able to take care of ourselves and take care of others. When you start having compromised eyesight or compromised movement, people need to take care of us and we become much more challenged in moving through our daily life. So while it might seem nerdy to have a Snellen chart in your home or to do a smooth pursuit exercise a couple of times a week or to get outside for a few hours a day and do your reading or your laptop work there, preserving your eyesight and preserving your vision is one of the most life enhancing or quality of life enhancing things that you can do.

当然，遗传因素和意外伤害也会损害视力。我今天讨论的方法虽不能解决所有问题，但只要稍加坚持就能产生显著改善效果。接下来我想探讨其他可能改善视力的方法，同时澄清一些视力补充剂的误区。现在你们已经了解了视觉生物学的基础知识。

Now, of course there are genetic factors and there are injury related factors that can compromise eyesight and our ability to see. And of course, this is the things I'm talking about today aren't going to solve all those issues, but they can have a tremendous positive impact if you're willing to do just a little bit of work. So I do want to talk about a few other things that can perhaps improve vision. I want to dispel a few myths about stuff to take to improve vision. So now you understand a lot about the biology of vision.

你们知道光线需到达视网膜转化为电信号，这个过程需要维生素A（脂溶性维生素）和类胡萝卜素等物质参与。这种生化级联反应对视觉至关重要，这也是为什么常说胡萝卜有益视力——因为它们富含维生素A。

You understand that light has to arrive at the retina and get converted into electrical signals. That process requires things like vitamin A, a fat soluble vitamin. It requires things like the carotenoids. That metabolic cascade, that biochemical cascade is essential for vision. And this is why you've been told that carrots help you see better because they're high in vitamin A.

有些简单方法可以维护视力：首先，食用深色绿叶蔬菜和胡萝卜等富含维生素A的蔬菜，尽量生吃或轻微加工。天然食物中的维生素A确实有助于维持视力。但这不意味着过量摄入会大幅提升视力，而是需要达到基本阈值才能正常视物。

There are a few simple things you can do to support your vision. First of all, it is true that eating vegetables, the dark leafy vegetables and things like carrots that have vitamin A in abundance and eating them in close to their raw form. So naturally occurring foods that contain a lot of vitamin A in their raw form can help support vision. Now, does that mean that if you ingest super physiological amounts of that stuff that it's going to make your vision that much better? No, but you do need a threshold level of vitamin A in order to see and in order to see well.

如今视力补充剂备受关注，我想重点讨论叶黄素这个常见成分。叶黄素是什么？它参与维生素A代谢通路，帮助形成视蛋白——这种位于眼底的光敏色素能吸收光线并转化为电信号，让我们产生视觉。

Now, there's a lot of excitement nowadays about supplementation to help support the health of the visual system. But I want to talk about a molecule that's in a lot of supplements to support vision. And there are some really good data on and that's lutein. What is this lutein stuff? Well, lutein is in the pathway that relates to vitamin A and the formation of the opsin, the photo pigment that captures light in the back of your eye, literally absorbs light pigment in your eye and converts that into electrical signals and allows you to see.

我与眼科主任讨论过，有质量可靠的同行评审研究表明：叶黄素补充剂可能缓解中重度年龄相关性黄斑变性的损害。但必须强调，这对视力正常或轻度病变者无明显改善效果。另一个是虾青素（ASTAXANTHIN），这是个非常有趣的化合物。

And there is some evidence, I spoke to our chair of ophthalmology, there is some evidence through quality peer reviewed studies that supplementing with lutein can help offset some of the detrimental effects of age related macular degeneration, but I want to emphasize, but or emphasize however, only for individuals with moderate to severe macular degeneration. For people that have normal vision or with just a low degree of macular degeneration, these studies did not see a significant improvement of vision from supplementing with lutein. And the other one is A S T A X A N T H I N. What is Aztax A N N? It's a really interesting compound.

这种红粉色色素存在于某些海鲜中（比如鱼市上某些鱼类），也是火烈鸟羽毛的显色物质。其结构与β-胡萝卜素相似，具有强维生素A活性，但化学差异可能使其比维生素A更安全。

It's the red pink pigment found in various seafoods. I'm not a big seafood fan, but like certain fish, like the you'll see at the fish market will have that red pink pigment. And it's also in the feathers of flamingos. It's structurally similar to beta carotene. So it's very pro vitamin A, but it has some chemical differences, which may make it safer than vitamin A.

记住维生素A是脂溶性维生素，会在体内长期储存。那么虾青素有什么特点？它有多重作用，但本期最值得注意的是能增加眼血流量——即眼睛的血液供应。

Remember vitamin A is a lipid soluble vitamin, so it can be stored in our body for long periods of time. What is the deal with this Azaxin? What are its drawbacks? Well, it has a number of different effects, but the most notable for sake of this episode is the one on ocular blood flow. It does seem to increase the amount of ocular blood flow, so the blood supply to the eyes.

这使得它成为值得关注的化合物。研究还显示它对皮肤弹性、水润度等有积极影响，可能源于其改善微循环的作用。总结来说，叶黄素和虾青素（ASTAXANTHIN）都有研究支持——这些研究都发表在权威期刊上，但并不意味着你们要立即开始服用。

So that makes it an interesting compound. It's also been shown to have positive effects on things like skin elasticity, skin moisture, skin quality, etcetera, probably due to its effects on blood flow. So lutein, astaxanthin, A S T A X A N T H I N. So everything I've talked about today relates to studies that were done and published in quality peer reviewed journals. That doesn't necessarily mean you want to run out and start taking this stuff that I've described, or even doing the protocols I've described.

我提供了一系列可选方案来增强或维护视力，具体取决于你们现有视力水平、家族眼病史、职业风险等因素。比如机械加工从业者比文职人员面临更高视力风险，但长期伏案工作也会导致视调节功能衰退——这是可预见的。因此我既介绍了行为训练方法，也提及了部分补充剂方案。

I've given you an array, a palette, a buffet, if you will, of things that you could do to try and enhance or support your vision, depending on how good your vision is, your family history of vision and vision loss, your occupational hazards. You know, people that work with metal filings that are flying out of machines are going to have a higher degree of vision risk to their visual system than will people who just do office work. Although if you're doing a lot of office work, chances are you're not getting a lot of long view vision, your accommodation mechanisms are going to start to suffer over time. I think we can reliably predict that. So I've tried to give you an array of behavioral tools and we did touch upon some supplementation tools.

如果我不指出这一点就是我的失职——由于血流对眼部神经元至关重要（请记住这些是全身代谢最活跃的细胞，视网膜内的细胞需要血流来获取能量和营养），保持健康的心血管系统至关重要，对吧？定期进行耐力训练和力量训练将支持你的眼睛、大脑和视力。这是间接的，但却是根本性的，对吧？这是必要条件，但还不够充分。

I'd be remiss if I didn't say that because blood flow is so critical for the neurons of the eye, remember these are the most metabolically active cells in your entire body, the cells within your retina, because blood flow is required to get them the energy and nutrients they need. Having a healthy cardiovascular system, right? Doing endurance work, doing strength training work regularly is going to support your eyes and your brain and your vision. It's indirect, but it's essential, right? It's necessary, but it's not going to be sufficient.

你还需要采取其他措施来维护视力。但保持健康的心血管系统——因为它能为面部前端这个精妙器官（这两块脑组织）持续输送血液、氧气和营养——将长期支撑你的整体脑健康与视觉功能。最后同样重要的是，我要感谢你们今天付出的时间与专注，感谢你们愿意了解视觉系统及相关保健方法。当然，也要感谢你们对科学的热情。

You're going have to do other things to support your eyesight as well. But having a healthy cardiovascular system, because it's going to deliver blood and oxygen and nutrients to this incredible apparatus on the front of your face, these two pieces of brain is going to support your overall brain health and vision over time. Last but not least, I want to thank you for your time and attention today, your willingness to learn about vision and the visual system and the various things that you can do to help support the health and functioning of your visual system. And of course, I want to thank you for your interest in science.