健康必备：利用光线优化健康

欢迎来到胡伯曼实验室精华版，在这里我们会重温过往节目，为您提供最有效且可操作的、基于科学的身心健康与表现提升工具。

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.

我是安德鲁·胡伯曼，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，我们将讨论光线以及如何利用光线来优化我们的健康。

Today, we are going to discuss light and the many powerful uses of light to optimize our health.

光线之所以对我们的生物学诸多方面产生如此强大的影响，是因为它能转化为我们大脑和身体中的电信号、激素信号，甚至能引发一系列生物通路——也就是说，光线实际上可以改变你体内细胞所表达的基因。

One of the reasons why light has such powerful effects on so many different aspects of our biology is that it can be translated into electrical signals in our brain and body, into hormone signals in our brain and body, and indeed into what we call cascades of biological pathways, meaning light can actually change the genes that the cells of your bodies express.

这种影响贯穿人的一生。

And that is true throughout the lifespan.

光是一种电磁能量。

Light is electromagnetic energy.

它能引发你体内细胞的反应。

It can cause reactions in cells of your body.

它也能引发水果等物质的反应，对吧？

It can cause reactions in fruit, for instance, right?

你看到一块水果还没熟，但接受了大量阳光后就成熟了。

You see a piece of fruit and it's not ripe, but it gets a lot of sunlight and it ripens.

这是因为阳光的电磁能量对那株植物、那棵树，甚至对水果本身产生了影响。

That's because the electromagnetic energy of sunlight had an impact on that plant or that tree, or even on the fruit directly.

现在，关于光的物理特性，你还需要理解的第二点是：光具有多种不同的波长。

Now, the second thing that you need to understand about the physics of light is that light has many different wavelengths.

最简单的理解方式是想象平克·弗洛伊德专辑封面：一束白光射入棱镜，棱镜将这束光分解成类似彩虹的光谱。

And the simplest way to conceptualize this is to imagine that cover of that Pink Floyd album, where there's a prism, you have a white beam of light going into that prism, and then the prism splits that beam of light into what looks like a rainbow.

于是你看到了红色、橙色、绿色、蓝色、紫色等等。

So you've got your reds, your orange, your greens, your blues, your purples, etcetera.

关于光的物理特性，第三点你需要理解的是：不同波长的光由于其波动方式的不同，能够以不同深度穿透组织。

Now the third bullet point to understand about the physics of light is that different wavelengths of light, because of the way that their wave travels can penetrate tissues to different depths.

光的所有生物学功能都与光的吸收、反射或穿透有关，也就是说，与特定细胞或细胞内的特定结构有关。

Every biological function of light has to do with the absorbance or the reflectance of light or light passing through that particular thing, meaning that particular cell or compartment within a cell.

我想通过三个主要例子来明确说明：你如何将环境中的光转化为生物学事件。

I'd like to make it clear how this works by using the three primary examples of how you take light in your environment and convert it into biological events.

我们的眼睛后部有光感受器。

We have photoreceptors in the back of our eyes.

这些光感受器主要分为两种类型，即视杆细胞和视锥细胞。

These photoreceptors come in two major types, the so called rods and the cones.

视杆细胞非常细长，看起来像杆状，而视锥细胞则像小三角形。

The rods are very elongated, they look like rods, and the cones look like little triangles.

当然，光影响我们身体的另一个地方是体表，也就是皮肤。

The other place of course, where light can impact our body is on our surface, on our skin.

在皮肤的最外层，即表皮中，我们有角质形成细胞和黑色素细胞。

In the top layer of skin, which is called the epidermis, we have keratinocytes and we have melanocytes.

在光照下，这些黑色素细胞会激活遗传程序和其他生物程序，导致皮肤色素沉着增强，也就是我们所说的晒黑。

With light exposure, those melanocytes will turn on genetic programs and other biological programs that lead to enhanced pigmentation on the skin, which we call tanning.

我想提供的第三个例子是您身体的每一个细胞。

And the third example I'd like to provide is that of every cell of your body.

我的意思是，您身体的每一个细胞，无论是属于骨组织、骨髓、心脏组织、肝脏还是脾脏的细胞，只要光能到达这些细胞，就会改变它们的功能，可能是改善，也可能是恶化。

And what I mean by that is that every cell of your body, meaning a cell that is part of your bone tissue or your bone marrow or heart tissue or liver or spleen, if light can access those cells, it will change the way that those cells function for better or for worse.

我们体内许多位于皮肤深层的器官，光线根本无法到达这些细胞。

For many organs within our body that reside deep to our skin, light never arrives at those cells.

一个很好的例子就是脾脏。

A really good example of this is the spleen.

光线永远不会直接照射到你的脾脏，但脾脏仍通过间接通路对光信息作出反应。

Light will never land directly on your spleen, but the spleen still responds to light information through indirect pathways.

到达眼睛的光线会被一种称为内在光敏神经节细胞的特定细胞类型吸收。

Light arriving on the eyes is absorbed by a particular cell type called the intrinsically photosensitive ganglion cell.

这只是一个名称。

It's just a name.

你不需要记住这个名字，但如果你想知道，它就是所谓的内在光敏神经节细胞，也叫黑色素视蛋白细胞，因为它含有一种视蛋白——一种能吸收阳光中短波长光的光色素。

You don't need to know the name, but if you want, it's the so called intrinsically photosensitive ganglion cell, also called the melanopsin cell, because it contains an opsin, a photopigment that absorbs short wavelength light that arrives through sunlight.

这些细胞会向大脑中的特定区域传递信号，而这些区域又连接到你的松果体——一个位于大脑中央、豌豆大小的腺体，它会释放一种名为褪黑素的激素。

Those cells communicate to particular stations in the brain that in turn connect to your so called pineal gland, which is this little pea sized gland in the middle of your brain that releases a hormone called melatonin.

你只需要知道，光线会激活这些特定的细胞，即内在光敏的黑色素视蛋白细胞，从而抑制松果体产生褪黑素。

And the only thing you need to know is that light activates these particular cells, the intrinsically photosensitive melanopsin cells, which in turn shuts down the production of melatonin from the pineal gland.

因此，褪黑素是一种转换器。

So melatonin is a transducer.

它传达了你物理环境中平均光照强度的信息。

It's a communicator of how much light on average is in your physical environment.

这意味着，生活在北半球的人们，在冬季释放的褪黑素比夏季更多。

What this means is for people living in the Northern Hemisphere, you're getting more melatonin release in the winter months than you are in the summer months.

因此，你体内有一个以激素为基础的日历系统，而这种激素利用光照来判断你绕太阳运行的周期位置。

So you have a calendar system that is based in a hormone and that hormone is using light in order to determine where you are in that journey around the sun.

这很美，至少对我来说是这样，因为它意味着我们周围的环境被转化为一种改变体内环境的信号。

Now, is beautiful, at least to me, it's beautiful because what it means is that the environment around us is converted into a signal that changes the environment within us.

这种信号就是褪黑素。

That signal is melatonin.

褪黑素众所周知的作用是让我们每晚感到困倦，并帮助我们入睡。

And melatonin is well known for its role in making us sleepy each night and allowing us to fall asleep.

你们很多人可能以前听过，我并不推荐服用褪黑素补充剂，原因有很多，但简单提一下，大多数补充剂中的褪黑素含量远高于生理水平。

Many of you have probably heard before, I am not a big fan of melatonin supplementation for a number of reasons, but just as a quick aside, the levels of melatonin that are in most supplements are far too high to really be considered physiological.

在大多数情况下，这些剂量确实远超生理范围，而补充的褪黑素可能产生多种不同的效果，并不只与睡眠有关。

They are indeed super physiological in most cases, and melatonin can have a number of different effects, not just related to sleep, but that's supplemented melatonin.

在这里，我谈论的是我们根据一年365天中所处的位置自然产生和释放的褪黑素。

Here, I'm talking about our natural production and release of melatonin according to where we are in the three sixty five day calendar year.

内源性褪黑素，也就是我们身体自然合成的褪黑素，而非外源补充的褪黑素，大致有两种效应类别。

Endogenous melatonin, meaning the melatonin that we make within our bodies naturally, not melatonin that's supplemented, has two general categories of effects.

第一类效应被称为调节效应，另一类则是保护效应。

The first set of effects are so called regulatory effects and the others are protective effects.

调节效应例如：褪黑素可以对骨密度产生积极影响。

The regulatory effects are for instance, that melatonin can positively impact bone mass.

褪黑素还参与青春期性腺的成熟过程，包括卵巢和睾丸。

Melatonin is also involved in maturation of the gonads during puberty, the ovaries and the testes.

尽管在这一过程中，褪黑素对卵巢和睾丸的成熟通常起抑制作用，即高水平的褪黑素会减少睾丸体积，并降低睾丸的某些功能，包括精子生成和睾酮分泌。

Although there the effects of melatonin tend to be suppressive on maturation of the ovaries and testes, meaning high levels of melatonin tend to reduce testicle volume and reduce certain functions within the testes, including sperm production and testosterone production.

在卵巢中，褪黑素也能抑制卵子的成熟等过程。

And within the ovaries, melatonin can suppress the maturation of eggs, etcetera.

现在，我不希望任何人因为服用褪黑素而感到恐慌，褪黑素对这些功能的大多数影响都是可逆的，但我要指出的是，儿童直到特定年龄才进入青春期的原因之一，是幼儿通常具有持续较高的内源性褪黑素，这有助于健康地推迟青春期，直到合适的时机到来。

Now, I don't want anyone to get scared if you've been taking melatonin, most of the effects of melatonin on those functions are reversible, but I should point out that one of the reasons why children don't go into puberty until a particular age is that young children tend to have chronically high endogenous melatonin, and that is healthy to keep them out of puberty until it's the right time for puberty to happen.

我还应该提到，褪黑素是胎盘发育的重要调节因子。

I should also mention that melatonin is a powerful modulator of placental development.

因此，对于任何孕妇来说，如果你正在考虑补充褪黑素，请务必、务必、务必咨询你的产科医生或其他医生。

So for anyone that's pregnant, if you're considering melatonin supplementation, please, please, please talk to your OB GYN, talk to your other doctor as well.

你必须非常非常谨慎，因为褪黑素对发育中的胎儿和胎盘具有强大的影响。

You want to be very, very cautious because of the powerful effects that melatonin can have on the developing fetus and placenta.

当我们思考光线如何影响我们的生理时，我之所以以褪黑素作为主要例子，一方面是因为褪黑素影响着我们大脑和身体中的许多重要功能，另一方面是因为激素总体上——虽然并非总是如此——负责对我们的生理进行缓慢的调节作用。

So when we think about light impacting our biology, the reason I bring up melatonin as the primary example of that is A, because melatonin impacts so many important functions within our brain and body, but also because hormones in general, not always, but in general are responsible for these slow modulatory effects on our biology.

因此，我以此为例，说明一年四季的光照如何改变你身体不同细胞、组织和器官的工作方式。

And so I'm using this as an example of how light throughout the year is changing the way that the different cells and tissues and organs of your body are working.

而褪黑素正是这一信号的转换器。

And that melatonin is the transducer of that signal.

为了将光线信息传递到松果体，从而根据一年中的不同时间产生适当的褪黑素水平。

So in order to get light information to the pineal and thereby get the proper levels of melatonin, according to the time of year.

我们所有人都应该在夏季和春季白天较长的时候尽量多到户外活动。

We should all try and get outside as much as possible during the long days of summer and spring.

而在冬季月份，待在室内是合理的。

And in the winter months, it makes sense to spend more time indoors.

对于那些患有季节性情感障碍（即秋季和冬季感到情绪低落）的人，有一些方法可以缓解这种情况。

For those of you that suffer from seasonal affective disorder, which is seasonal depression or feel low during the fall and winter months, there are ways to offset this.

我们曾经做过一期关于情绪和昼夜节律的完整节目，其中详细介绍了这一点。

We did an entire episode on mood and circadian rhythms where we described this.

因此，对于某些人来说，在冬季的早晨和全天获得更多明亮光线是有意义的。

So it does make sense for some people to get more bright light in their eyes early in the morning and throughout the day during the winter months as well.

但无论如何，褪黑素的变化——即全年褪黑素释放持续时间的变化——是正常且健康的。

But nonetheless, changes in melatonin, meaning changes in the duration of melatonin release across the year are normal and healthy.

因此，只要你没有患上抑郁症，全年适当调整室内和室外活动时间是有益的。

So provided that you're not suffering from depression, it's going to be healthy to somewhat modulate your amount of indoor and outdoor time across the year.

我想短暂休息一下，感谢我们的赞助商Roka。

I'd like to take a quick break and acknowledge one of our sponsors, Roka.

我很兴奋地分享，我最近与Roka合作推出了一款红色镜片眼镜。

I'm excited to share that Roka and I recently teamed up to create a new pair of red lens glasses.

这款红色镜片眼镜设计用于日落后晚间佩戴。

These red lens glasses are meant to be worn in the evening after the sun goes down.

它们可以过滤掉来自屏幕和LED灯的短波长光，而这些正是如今最常见的室内光源。

They filter out short wavelength light that comes from screens and from LED lights, which are the most common indoor lighting nowadays.

我要强调，Roka的红色镜片眼镜并不是传统意义上的蓝光阻断镜。

I want to emphasize Roka red lens glasses are not traditional blue blockers.

它们确实会过滤蓝光，但过滤的范围远不止蓝光。

They do filter out blue light, but they filter out a lot more than just blue light.

事实上，它们过滤了所有会抑制褪黑激素的短波长光。

In fact, they filter out the full range of short wavelength light that suppresses the hormone melatonin.

顺便说一下，晚上和夜间褪黑激素水平高有助于你更容易入睡并保持睡眠。

By the way, you want melatonin high in the evening and at night, makes it easy to fall and stay asleep.

而这些短波长光会促使皮质醇水平上升。

And those short wavelengths trigger increases in cortisol.

皮质醇水平在白天早期升高是有益的，但在晚上和夜间则不希望出现皮质醇升高。

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.

这些ROKA红色镜片眼镜能确保褪黑激素正常健康地升高，同时让您的皮质醇水平保持在低位——这正是您在晚上和夜间所需要的。

These ROKA 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.

通过这种方式，这些ROKA红色镜片眼镜能帮助您平静下来，改善入睡的过渡过程。

In doing so, these ROKA red lens glasses really help you calm down and improve your transition to sleep.

如果您想尝试ROKA，请访问roka.com，输入优惠码Huberman，即可享受首单20%折扣。

If you'd like to try ROKA, go to roka.com, that's roka.com and enter the code Huberman to save 20% off your first order.

再次提醒，是roka.com，在结账时输入优惠码Huberman。

Again, that's roca.com and enter the code Huberman at checkout.

另一个需要理解的事实是，有充分证据表明，光线会强烈抑制褪黑激素的分泌。

The other thing to understand is the very firmly established fact, which is that light powerfully inhibits melatonin.

如果您半夜醒来，走进浴室打开灯，尤其是那些明亮的荧光灯，您原本因闭眼处于黑暗中而处于高位的褪黑激素水平，会立即骤降至接近零或零。

If you wake up in the middle of the night and you go into the bathroom and you flip on the lights and those are very bright overhead fluorescent lights, your melatonin levels, which would ordinarily be quite high in the middle of the night because you've been eyes closed in the dark presumably, will immediately plummet to near zero or zero.

如果只是偶尔这样做，问题并不大。

If you do that every once in a while, it's not going to be a problem.

但如果你夜复一夜地这样做，就会严重扰乱这个每晚都会发生的根本信号——无论冬春夏秋，这个信号都在向你的大脑和身体传递关于时间定位的信息。

But if you're doing that night after night, you are really disrupting this fundamental signal that occurs every night, regardless of winter, spring, summer, etcetera, and that is communicating information about where your brain and body should be in time.

在小鼠等动物以及人类中，暴露于光线，特别是紫外线和蓝光（即短波长光线），可以触发睾酮和雌激素的增加以及交配欲望，但这并不是眼睛接触光线的结果。

In animals such as mice, but also in humans, exposure to light, in particular UV blue light, so short wavelengths of light, can trigger increases in testosterone and estrogen and the desire to mate, but it is not the exposure of light to the eyes.

事实证明，真正触发睾酮和雌激素水平上升的是皮肤暴露于特定波长的光线。

It turns out that it is the exposure of your skin to particular wavelengths of light that is triggering increases in the hormones testosterone and estrogen.

我认为这些结果最好通过直接查阅原始数据来理解，也就是关于这一主题的实际研究。

I think the results are best understood by simply going through the primary data, meaning the actual research on this topic.

为此，我将回顾一篇发表在《细胞报告》期刊（Cell Press出版社，一本优秀的期刊）上的论文，标题为《皮肤暴露于UVB光诱导皮肤-大脑-性腺轴及性行为》。

To do so, I'm going to review a paper that was published in the journal Cell Reports, Cell Press Journal, excellent journal, entitled Skin Exposure to UVB Light Induces a Skin Brain Gonad Axis and sexual behavior.

我要强调的是，这项研究聚焦于小鼠，目的是为了探究特定机制，因为在小鼠身上，你可以‘敲除’特定基因。

And I want to emphasize that this was a paper that focused on mice in order to address specific mechanisms, because in mice, you can so called knockout particular genes.

你可以移除特定基因来理解其作用机制。

You can remove particular genes to understand mechanism.

但在人类身上，你无法以任何可控的方式做到这一点，至少目前还做不到。

You just can't do that in humans in any kind of controlled way, at least not at this point in time.

这项研究还涉及了人类，观察了男性和女性受试者。

And this study also explores humans and looked at human subjects, both men and women.

这项研究的基本发现是，当小鼠或人类暴露于UVB（即紫外线蓝光，这种短波长光存在于阳光中，也通过各种人工光源提供）时，

The basic finding of this study was that when mice or humans were exposed to UVB, meaning ultraviolet blue light, so short wavelength light of the sort that comes through in sunshine, but is also available through various artificial sources.

如果他们的皮肤接受了足够量的这种光照，就会在很短的时间内观察到睾酮水平上升，雌激素水平也会上升。

If they received enough exposure of that light to their skin, there were increases in testosterone that were observed within a very brief period of time, also increases estrogen.

我应该指出，男性和女性体内的雌激素和睾酮比例都保持在正常范围内，至少根据这些数据来看，小鼠的交配意愿和行为也增强了。

And I should point out that the proper ratios of estrogen and testosterone were maintained in both males and females, at least as far as these data indicate, and mice tended to seek out mating more and mate more.

此外，当小鼠接受超过一定阈值的UVB光照后，其性腺重量也增加了，即睾丸和卵巢的尺寸都增大了。

There were also increases in gonadal weight, literally increases in testes size and in ovarian size when mice were exposed to this UVB light past a certain threshold.

他们并未在人类受试者中测量睾丸或卵巢的尺寸。

They did not look at testes size or ovarian size in the human subjects.

然而，由于研究对象是人类，他们探讨了这些人的心理变化，分析了他们在皮肤接受大量UVB光照后，是否出现攻击性增强、情感冲动增加，以及对他人感知的变化。

However, because they are humans, they did address the psychology of these human beings and address whether or not they had increases in, for instance, aggressiveness or impassionate feelings and how their perception of other people changed when they were getting a lot of UVB light exposure to the skin.

UVB光照还影响了女性与生育相关的多种生理特征，特别是卵泡的生长。

UVB light exposure also changed various aspects of female biology related to fertility, in particular follicle growth.

卵泡和卵子成熟是生育能力的众所周知的指标，当然与成年女性的月经周期相关，并总体上与受孕可能性有关。

Follicle and egg maturation are well known indices of fertility and of course correlate with the menstrual cycle in adult humans and is related overall to the propensity to become pregnant.

UVB光照射促进了卵泡的成熟，这意味着产生了更多健康的卵子。

UVB light exposure enhanced maturation of the follicle, which just meant that more healthy eggs were being produced.

因此，若想制定一种增加睾酮和雌激素、改善情绪和激情感受的方案，建议每周进行两到三次暴露，每次至少二十到三十分钟，尽可能多地让身体皮肤接受阳光照射。

So in terms of thinking about a protocol to increase testosterone and estrogen, mood, and feelings of passion, the idea is that you would want to get this two to three exposures per week, minimum of twenty to thirty minutes of sunlight exposure onto as much of your body as you can reasonably expose it to.

UVB光（无论来自阳光还是人工光源）的另一组非常显著的效果，是它对我们疼痛耐受力的影响。

Another set of very impressive effects of UVB light, whether or not it comes from sunlight or from an artificial source is the effect of UVB light on our tolerance for pain.

事实证明，我们的疼痛耐受力在一年中会有所变化，在白天较长的条件下，疼痛耐受力会增强。

It turns out that our tolerance for pain varies across the year and that our pain tolerance is increased in longer day conditions.

这种现象是通过皮肤和眼睛接受UVB照射而发生的。

This is occurring via UVB exposure to the skin and UVB exposure to the eyes.

我想简要介绍两项研究，它们很好地体现了这些结果的核心。

I want to just describe two studies that really capture the essence of these results.

第一项研究题为《皮肤暴露于紫外线B可迅速激活全身性神经内分泌和免疫抑制反应》。

The first study is entitled skin exposure to ultraviolet B rapidly activate systemic neuroendocrine and immunosuppressive responses.

他们观察到，即使一次UVB光照射也会改变体内特定激素和神经化学物质的分泌，例如促肾上腺皮质激素和β-内啡肽，这些是体内天然的阿片类物质，用于缓解疼痛并起到一定的心理安抚作用。

Basically what they observed is that even one exposure to UVB light changed the output of particular hormones and neurochemicals in the body, such as corticotropin hormone and beta endorphins, which are these endogenous opioids in order to counter pain and act as somewhat of a psychological soother also.

他们发现，UVB光照射会增加β-内啡肽的释放。

What they found was that exposure to UVB light increased the release of these beta endorphins.

另一项发表在《神经元》期刊（Cell Press出版，顶级期刊）上的研究，标题为《与导水管周围灰质相关的视觉通路在强光治疗中的抗痛效应》。

Now, a second study published in the journal Neuron, Cell Press Journal, excellent journal, is entitled a visual circuit related to the periaqueductal gray area for the anti nociceptive effects of bright light treatment.

我来为你简单翻译一下部分内容。

I'll translate a little bit of that for you.

导水管周围灰质是中脑的一个区域，其中含有大量能释放内源性阿片类物质的神经元，比如β-内啡肽和脑啡肽，以及μ阿片受体等。

The periaqueductal gray is a region of the midbrain that contains a lot of neurons that can release endogenous opioids, things like beta and kephalin, things like enkephalin, things like mu opioid.

这些都是人体自身能够合成的化学物质，作为内源性止痛剂，提高你对疼痛的耐受能力。

These are all names of chemicals that your body can manufacture that act as endogenous painkillers and increase your tolerance for pain.

它们通过抑制部分感知疼痛的神经元，让你整体上感觉疼痛减轻。

They actually make you feel less pain overall by shutting down some of the neurons that perceive pain.

它们并不会完全阻断痛觉反应，以免你因无意识地灼伤或伤害自己，但它们确实能从内部起到一定的止痛作用。

They're not going to block the pain response so that you burn yourself unnecessarily or harm yourself unnecessarily, but they act as a bit of a painkiller from the inside.

这项研究的关键发现是，光线照射到眼睛时，会被这些黑视蛋白细胞捕获。

The key finding of this study is that it is light landing on the eyes is captured by these melanopsin cells.

这些细胞吸收光线，将光转化为电信号，并传递给大脑的某些区域，从而促使内源性阿片类物质的释放，这些物质能让你感到舒缓并减轻疼痛感知。

They absorb that light, translate that light into electrical signals that are handed off to areas of the brain to evoke the release of these endogenous opioids that soothe you and lead to less perception of pain.

因此，对于那些在思考工具和方法的人，尽量争取一些UVB照射，最好来自阳光。

So for those of you that are thinking tools and protocols, try to get some UVB exposure, ideally from sunlight.

我认为每周两到三次、每次二十到三十分钟的方案是非常理想的。

I think the twenty to thirty minute protocol, two or three times per week is an excellent one.

即使在阴天，你通过云层接收到的光子能量也远超室内人工光源所提供的。

Even on a cloud covered day, you are going to get far more light energy photons through cloud cover than you are going to get from an indoor light source, an artificial light source.

如果一天中你看到一些阳光，那么尽量去追逐并接触这些阳光，对你大有裨益。

If you see some sunlight throughout the day, you would do yourself a great favor to try and chase some of that sunlight and get into that sunlight.

永远不要直视任何让你感到刺眼或疼痛的光源，无论是人工日光还是其他强光。

Never ever look at any light, artificial sunlight or otherwise that's so bright that it's painful to look at.

让光线间接照射到眼睛是完全可以的。

It's fine to get that light arriving on your eyes indirectly.

戴眼镜或隐形眼镜是可以的。

It's fine to wear eyeglasses or contact lenses.

事实上，如果你考虑眼睛的生物学机制以及这些镜片的工作原理，它们只会帮助将光线聚焦到你希望光束到达的那些细胞上。

In fact, if you think about the biology of the eye and the way that those lenses work, they will just serve to focus that light onto the very cells that you want those light beams to be delivered to.

而高度反光的太阳镜，或者通过汽车挡风玻璃或窗户获取日光照射，是行不通的。

Whereas sunglasses that are highly reflective or trying to get your sunlight exposure through a windshield of a car or through window simply won't work.

大多数窗户的设计都是为了过滤掉UVB光线。

Most windows are designed to filter out the UVB light.

如果你非常热衷于使用防蓝光镜片，并且整天都戴着它们，那么外出时就不要戴。

And if you're somebody who's really keen on blue blockers and you're wearing your blue blockers all day, well, don't wear them outside.

事实上，早上和白天戴防蓝光镜片可能反而对你不利。

And in fact, you're probably doing yourself a disservice by wearing them in the morning and in the daytime.

如果你在入睡或保持睡眠方面有困难，晚上和夜间使用防蓝光镜片确实是有意义的。

There certainly is a place for blue blockers in the evening and nighttime, if you're having issues with falling and staying asleep.

但如果你仔细想想，防蓝光镜片实际上是在阻挡那些你迫切需要到达视网膜的短波长UVB光线。

But if you think about it, blockers, what they're really doing is blocking those short wavelength UVB wavelengths of light that you so desperately need to arrive at your retina.

当然，这些光线也会作用于皮肤，以产生对激素和疼痛缓解的强效生物学影响。

And of course also onto your skin in order to get these powerful biological effects on hormones and on pain reduction.

这些数据也可能让你思考是否该穿短袖或长袖、短裤或裙子或长裤，但你需要考虑的是，皮肤暴露的总面积将决定你捕获多少光子——例如，如果你全身被衣物包裹，仅暴露双手、颈部和面部，就像我现在这样；或者你穿着短裤和T恤在户外，这两种情况下的生物学信号激活模式会有非常显著的差异。

These data also might make you think a little bit about whether or not you should wear short sleeves or long sleeves, whether or not you want to wear shorts or a skirt or pants, but you might take into consideration that it is the total amount of skin exposure that is going to allow you to capture more or fewer photons, depending on, for instance, if you're completely cloaked in clothing and you're just exposed in the hands, neck, and face, such as I am now, or whether or not you're outside in shorts and a t shirt, you're going to get very, very different patterns of biological signaling activation in those two circumstances.

如果你是《休伯曼实验室播客》的常听者，你肯定听过我多次提到这款维生素、矿物质和益生菌饮品AG1。

If you're a regular listener of the Huberman Lab Podcast, you've no doubt heard me talk about the vitamin mineral probiotic drink AG1.

如果你一直犹豫要不要尝试，现在正是绝佳的机会。

And if you've been on the fence about it, now's an awesome time to give it a try.

在未来几周内，AG1将为你首次订阅赠送一套完整的补充剂礼包。

For the next few weeks, AG1 is giving away a full supplement package with your first subscription to AG1.

他们将免费赠送一瓶维生素D3K2、一瓶Omega-3鱼油胶囊，以及全新睡眠配方AGZ的试用装——顺便说一句，这现在是我唯一服用的睡眠补充剂。

They're giving away a free bottle of vitamin D3K2, a bottle of omega-three fish oil capsules, and a sample pack of the new sleep formula AGZ, which by the way is now the only sleep supplement I take.

效果太棒了，我服用AGZ后的睡眠质量好得不可思议。

It's fantastic, my sleep on AGZ is out of this world good.

AGZ是一种饮品，因此无需服用大量药片。

AGZ is a drink, so it eliminates the need to take a lot of pills.

味道很棒。

It tastes great.

正如我所说，它让我睡得非常好，醒来时比以往任何时候都更精神焕发。

And like I said, it has me sleeping incredibly well, waking up more refreshed than ever.

我非常喜欢它。

I absolutely love it.

再次提醒，这是限时优惠，请立即前往 drinkag1.com/huberman 开始使用。

Again, this is a limited time offer, so make sure to go to drinkag1.com/huberman to get started today.

我猜你们很多人在想，是否应该全年都接受UVB照射，还是只在夏季进行。

Many of you, I'm guessing are wondering whether or not you should seek out UVB exposure throughout the entire year or only in the summer months.

这在一定程度上取决于你是否在冬季出现抑郁症状，也就是所谓的季节性情感障碍。

And that's sort of going to depend on whether or not you experience depression in the winter months, so called seasonal affective disorder.

有些人症状轻微，有些人则患有严重的季节性情感障碍。

Some people have mild, some people have severe forms of seasonal affective disorder.

有些人非常喜欢秋天和冬天，以及白天变短的日子。

Some people love the fall in winter and the shorter days.

实际上，这必须根据个人情况分别考虑。

Really, it has to be considered on a case by case basis.

我个人认为，这一点得到了美国国家精神卫生研究所昼夜节律单元主任萨姆·哈塔尔的证实：只要我们不晒伤皮肤或损伤眼睛，全年都应尽可能多地接受阳光中的UVB照射。

I personally believe, and this was reinforced by the director of the chronobiology unit at the National Institutes of Mental Health, Samr Hattar, that we would all do well to get more UVB exposure from sunlight throughout the entire year, provided we aren't burning our skin or damaging our eyes in some way.

此外，在冬季，如果你感到精力下降、抑郁加重或情绪低落，使用光疗灯会非常有益；如果你不想购买昂贵的光疗灯，可以考虑使用LED照明板，价格远低于普通光疗灯。

In addition to that, during the winter months, if you do experience some drop in energy or increase in depression or psychological lows, it can be very beneficial to access a sad lamp, or if you don't want to buy a sad lamp, because oftentimes they can be very expensive, you might do well to simply get a led lighting panel, very inexpensive compared to the typical sad lamp.

我实际上一整天都把灯放在我的办公桌上。

I actually have position on my desk all day long.

我的办公桌上方还有天窗。

I also happen to have skylights above my desk.

我对光线的影响相当敏感。

I'm fairly sensitive to the effects of light.

所以在白天较长的时候，我的状态比白天短的时候好得多。

So in longer days, I feel much better than I do in shorter days.

我从未经历过严重的季节性情感障碍，但我全年都会让这盏灯全天开启，同时我也会刻意在早晨和一天中多次外出晒太阳。

I've never suffered from full blown seasonal affective disorder, but I keep that light source on throughout the day throughout the year, but I also make it a point to get outside and get sunlight early in the morning and several times throughout the day.

盲人如果仍保留眼睛，通常仍会保留这些黑素蛋白细胞。

People that are blind provided they still have eyes often maintain these melanopsin cells.

因此，即使你视力低下或完全失明，让眼睛接受UVB照射，对改善情绪、调节激素通路、减轻疼痛等都非常有益。

So even if you're low vision or no vision, getting UVB exposure to your eyes can be very beneficial for sake of mood, hormone pathways, pain reduction, and so forth.

需要注意的是，患有视网膜色素变性、黄斑变性或青光眼的人，以及特别容易患皮肤癌的人，在增加任何来源（包括阳光或其他人工来源）的UVB照射量之前，务必咨询眼科医生和皮肤科医生。

A cautionary note, people who have retinitis pigmentosa, macular degeneration or glaucoma, as well as people who are especially prone to skin cancers should definitely consult with your ophthalmologist and dermatologist before you start increasing the total amount of UVB exposure that you're getting from any source, sunlight or otherwise.

UVB光对免疫功能还有其他非常有趣且显著的影响。

There are additional very interesting and powerful effects of UVB light, in particular on immune function.

我们身体的所有器官都位于皮肤之内，因此关于外部环境的信息需要传递给身体的各个器官，比如参与产生对抗感染的分子和细胞的脾脏。

All the organs of our body are inside our skin, and so information about external conditions, meaning the environment that we're in, need to be communicated to the various organs of your body, such as your spleen, which is involved in the creation of molecules and cells that combat infection.

已有研究表明，如果我们从阳光或适当的人工光源中获得更多UVB照射，脾脏和免疫功能都会得到增强。

There are beautiful studies showing that if we get more UVB exposure from sunlight or from appropriate artificial sources, that spleen and immune function are enhanced.

这一过程背后的机制是一个逻辑清晰、已被充分证实的通路。

And there's a very logical, well established circuit as to how that happens.

你的大脑实际上与脾脏是直接相连的。

Your brain actually connects to your spleen.

到达眼睛的UVB光已知会触发所谓交感神经系统的神经元激活。

UVB light arriving on the eyes is known to trigger activation of the neurons within the so called sympathetic nervous system.

这些神经元属于我们所说的自主神经系统的一部分，意味着它处于无意识控制之下。

These neurons are part of the larger thing that we call the autonomic nervous system, meaning it's below or not accessible by conscious control.

它控制着你的心跳、呼吸，并且也会激活或开启你的免疫系统开关。

It's the thing that controls your heartbeat, controls your breathing, and that also activates or flips on the switch of your immune system.

当我们的眼睛接收到大量UVB光，或者更准确地说，接收到足够的UVB光时，交感神经系统中特定的通道和连接会被激活，从而促使脾脏释放免疫细胞和分子，以搜寻并对抗感染。

When we get a lot of UVB light in our eyes, or I should say sufficient UVB light in our eyes, a particular channel, a particular set of connections within the sympathetic nervous system is activated and our spleen deploys immune cells and molecules that scavenge for and combat infection.

换句话说，你的免疫系统中对抗感染的士兵——那些化学物质和细胞类型——会处于更ready部署的状态。

In other words, the soldiers of your immune system, the chemicals and cell types of your immune system that combat infection are in a more ready deployed stance, if you will.

因此，我们常常认为夏季和春季的感染更少，但实际上，环境中感染的数量并没有减少。

So we often think about the summer months and the spring months as fewer infections floating around, but in fact, there aren't fewer infections floating around.

我们只是更能有效对抗这些感染，因此环境中表现出的感染更少。

We are simply better at combating those infections and therefore there's less infection floating around.

这在工具层面意味着什么？

What does this mean in terms of a tool?

这意味着在冬季，我们尤其应该注意获取UVB光线，以增强脾脏功能，确保交感神经系统被激活到足够水平，从而使免疫系统持续部署那些杀伤性T细胞、B细胞和细胞因子，以便当我们不可避免地遭遇感染时，能够有效对抗这些感染。

What it means is that during the winter months, we should be especially conscious of accessing UVB light to enhance our spleen function, to make sure that our sympathetic nervous system is activated to a sufficient level to keep our immune system deploying all those killer T cells and B cells and cytokines so that when we encounter the infections, as we inevitably will, we can combat those infections well.

顺便提一下，基于数以万计的高质量研究，众所周知，当我们获得足够的UVB照射时，伤口愈合会更快。

And as just a brief aside, but I should mention a brief aside that's related to tens of thousands of quality studies, it is well known that wound healing is faster when we are getting sufficient UVB exposure.

众所周知，毛囊细胞的更新——那些产生毛发的细胞被称为干细胞——也会受到影响。

It is known that turnover of hair cells, the very cells that give rise to hair cells are called stem cells.

这些毛囊干细胞生活在皮肤中的微小‘生态位’里，而你的头发在日照较长的时期长得更快，这同样是由UVB照射触发的，不仅作用于皮肤，也作用于眼睛。

They live in little so called niches in our skin with these hair stem cells, and your hair grows faster in longer days, that too is triggered by UVB exposure, not just to the skin, but to the eyes.

没错。

That's right.

几年前发表在《美国国家科学院院刊》上的一项研究显示，眼睛中神经节细胞里的黑视蛋白暴露至关重要，它能触发皮肤和毛发中干细胞的更新，事实上还包括指甲。

There was a study published in the Proceedings of the National Academy of Sciences a couple of years ago that showed that the exposure of those melanopsin in ganglion cells in your eyes is absolutely critical for triggering the turnover of stem cells in both the skin and hair, and also it turns out in nails.

所以，如果你注意到在日照较长的时期，你的皮肤、头发和指甲状态更好、更新更快，也就是说长得更快，这绝非巧合。

So if you've noticed that your skin, your hair, and your nails look better and turn over more, meaning grow faster in longer days, that is not a coincidence.

这也不是你的错觉。

That is not just your perception.

事实上，头发长得更多，皮肤更新也更频繁，因此看起来会更年轻。

In fact, hair grows more, skin turns over more, meaning it's going to look more youthful.

你基本上会去除老旧的皮肤细胞，并用新细胞取而代之。

You're going to essentially remove older skin cells and replace them with new cells.

当我们的眼睛和皮肤获得足够的UVB光照时，我们身体所有更新的细胞和组织都会更活跃地增殖和自我重建。

And all the renewing cells and tissues of our body are going to proliferate, are going to recreate themselves more when we're getting sufficient UVB light to our eyes and also to our skin.

还有一段时间，更准确地说是夜晚的某个时段，UVB光照可以被用来改善情绪，但这与我们迄今为止讨论的所有内容恰恰相反。

There's also another time of day, or rather I should say a time of night in which UVB can be leveraged in order to improve mood, but it's actually the inverse of everything we've been talking about up until now.

我们有一个特定的神经回路，起源于眼睛中的黑色素感光细胞，绕过所有与昼夜节律时钟相关的脑区。

We have a particular neural circuit that originates with those melanopsin cells in our eye that bypass all the areas of the brain associated with circadian clocks.

因此，所有与睡眠和清醒相关的内容，都专门服务于涉及多巴胺等分子释放的通路，还包括血清素以及我们之前提到的一些内源性阿片类物质。

So everything related to sleep and wakefulness, that's specifically dedicated to the pathways involving the release of molecules like dopamine and other molecules as well, including serotonin and some of those endogenous opioids that we talked about before.

这条特定通路涉及一个名为缰核周围核的脑结构。

That particular pathway involves a brain structure called the perihabenular nucleus.

缰核周围核接收来自眼睛中对UVB光以及其它波长强光都有反应的细胞的输入。

The perihabenular nucleus gets input from the cells in the eye that respond to UVB light and frankly to bright light of other wavelengths as well.

因为如你所知，如果光线足够明亮，即使不是紫外线或蓝光，也能激活眼睛中的这些细胞，这些细胞会向周隔核传递信号。

Because as you recall, if a light is bright enough, even if it's not UV or blue light, it can activate those cells in the eye, Those cells in the eye communicate to the perihabenular nucleus.

结果发现，如果这条通路在24小时周期的错误时间被激活，情绪会变差，多巴胺的分泌也会减少。

And as it turns out, if this pathway is activated at the wrong time of each 24 cycle, mood gets worse, dopamine output gets worse.

那些专门让我们感觉良好的分子，其分泌量实际上会降低。

Molecules that are there specifically to make us feel good actually are reduced in their output.

在夜间避免接触紫外线B，实际上是一种防止激活眼睛到周隔核通路的方法，因为这条通路可能引发抑郁。

Avoiding UVB light at night is actually a way in which we can prevent activation of this eye to perihabenular pathway that can actually turn on depression.

直截了当地说，避免在晚上10点到凌晨4点之间接触人工光源中的紫外线B。

To be very direct and succinct about this, avoid exposure to UVB light from artificial sources between the hours of 10PM and 4AM.

如果你暴露在紫外线B下，会强烈激活眼睛中的这些神经元。

If you view UVB light, you activate those neurons in your eye very potently.

如果这些细胞向周隔核传递信号——而它们确实会——你释放的多巴胺就会减少或被抑制。

And if those cells communicate to the perihabenular nucleus, which they do, you will truncate or reduce the amount of dopamine that you release.

所以，如果你想保持情绪高涨，白天要多接触紫外线B光，而在夜间则要谨慎避免来自人工光源的紫外线B暴露。

So if you want to keep your mood elevated, get a lot of light UVB light throughout the day, and at night, be cautious about getting UVB exposure from artificial sources.

我不希望人们因为对UVB暴露过于焦虑而完全不敢开灯，但你可以做得更好，比如在晚上把家中所有人工光源尽量调低，因为这些黑视素细胞位于我们眼睛的下半部分。

Now, I wouldn't want people to become so neurotic about UVB exposure that they won't flip on a light at all, but you would do well for instance, to put any artificial lights that you have on in the evening kind of low in your physical environment, because these melanopsin cells reside in the lower half of our eyes.

它们主要感知上方的视野。

They view the upper visual field.

这是有道理的，因为它们的设计本意是响应来自我们头顶的阳光，因此尽量把灯光调低，只要安全允许即可。

That makes sense because they were designed to essentially respond to sunlight coming from above us and try and dim those lights as far down as you safely can.

我想短暂休息一下，感谢我们的赞助商Function。

I'd like to take a quick break and acknowledge one of our sponsors Function.

去年，我在寻找最全面的实验室检测方案后，成为了Function的会员。

Last year, I became a Function member after searching for the most comprehensive approach to lab testing.

Function提供超过100项先进的实验室检测，能全面反映你身体的整体健康状况。

Function provides over 100 advanced lab tests that give you a key snapshot of your entire bodily health.

这份健康快照能帮助你了解心脏健康、激素水平、免疫功能、营养状况等多方面信息。

This snapshot offers you with insights on your heart health, hormone health, immune functioning, nutrient levels, and much more.

Function不仅提供超过100项与身心健康密切相关的生物标志物检测，还会分析这些结果，并由相关领域的顶尖医生提供专业解读。

Function not only provides testing of over a 100 biomarkers key to your physical and mental health, but it also analyzes these results and provides insights from top doctors who are expert in the relevant areas.

例如，在我使用Function做的第一次检测中，我发现自己血液中的汞含量偏高。

For example, in one of my first tests with function, I learned that I had elevated levels of mercury in my blood.

Function不仅帮助我发现了这个问题，还提供了降低汞含量的最佳建议，包括减少金枪鱼的摄入。

Function not only helped me detect that, but offered insights into how best to reduce my mercury levels, which included limiting my tuna consumption.

我一直在大量食用金枪鱼，同时努力多吃绿叶蔬菜，并补充NAC和乙酰半胱氨酸，这两种物质都能支持谷胱甘肽的生成和解毒功能。

I've been eating a lot of tuna while also making an effort to eat more leafy greens and supplementing with NAC and acetylcysteine, both of which can support glutathione production and detoxification.

我还想说明的是，通过第二次使用Function检测，我发现这种方法是有效的。

And I should say by taking a second function test, that approach worked.

全面的血液检测至关重要。

Comprehensive blood testing is vitally important.

有许多与你的身心健康相关的问题，只有通过血液检测才能发现。

There's so many things related to your mental and physical health that can only be detected in a blood test.

问题是，血液检测一直非常昂贵且复杂。

The problem is blood testing has always been very expensive and complicated.

相比之下，我对Function的简洁性和价格水平印象深刻，它非常实惠。

In contrast, I've been super impressed by Function simplicity and at the level of cost, it is very affordable.

因此，我决定加入他们的科学顾问委员会，并且非常高兴他们赞助了这个播客。

As a consequence, I decided to join their scientific advisory board and I'm thrilled that they're sponsoring the podcast.

如果你想尝试 Function，可以访问 functionhealth.com/huberman。

If you'd like to try Function, you can go to functionhealth.com/huberman.

Function 目前有超过 25 万人的等待名单，但他们正在为 Huberman 播客的听众提供优先访问权限。

Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman podcast listeners.

再次提醒，访问 functionhealth.com/huberman 可以获得 Function 的优先访问权限。

Again, that's functionhealth.com/huberman to get early access to Function.

现在，我想把注意力转向光谱的另一端，也就是红光和红外光，这是一种长波长的光。

Now I'd like to shift our attention to the other end of the spectrum, meaning the light spectrum, to talk about red light and infrared light, which is a long wavelength light.

所以你可能在想，或者至少你应该想，为什么将红光照射到皮肤上会影响痤疮、伤口愈合等问题呢？

So you're probably asking, or at least you should be asking, how is it that shining red light on our skin can impact things like acne and wound healing, etcetera?

要理解这一点，我们必须回顾本集开头我提到的内容：红光和近红外光（波长比红光更长）这类长波长光能够穿透某些表面，包括我们的皮肤。

To understand that we have to think back to the beginning of the episode where I described how long wavelength light, such as red light and near infrared light, which is even longer than red light, can pass through certain surfaces, including our skin.

我们的皮肤由表皮（外层）和真皮（深层）组成。

So our skin has an epidermis, which is on the outside and the dermis, which is in the deeper layers.

红光和红外光可以穿透到我们皮肤的深层，影响特定细胞的代谢功能。

Red light and infrared light can pass down into the deeper layers of our skin, where it can change the metabolic function of particular cells.

我们就以痤疮为例吧。

So let's just take acne as an example.

在皮肤的深层——真皮层中，存在一种叫做皮脂腺的结构，它们会分泌皮肤中的油脂。

Within the dermis, the deep layers of our skin, we have what are called sebaceous glands that actually make the oil that is present in our skin.

这些皮脂腺通常靠近毛囊。

Those sebaceous glands are often nearby hair follicles.

如果你曾经有过感染的毛囊，那并不是巧合，因为毛囊确实容易感染。

If So you've ever had an infected hair follicle, that's not a coincidence that hair follicles tend to get infected.

部分原因是毛囊周围存在一个通道，而皮脂腺正是产生油脂的地方，这些油脂会引发痤疮等皮损。

Part of it is because there's actually a portal down and around the hair follicle, but the sebaceous gland is where the oil is created that is going to give rise to, for instance, acne lesions.

在真皮层和皮肤深层还有黑色素细胞。

Also in the dermis and the deep layers of the skin are the melanocytes.

它们不仅存在于表皮，也存在于皮肤的深层。

They're not just in the epidermis, they're also in the deeper layers of the skin.

还有干细胞，它们能分化出更多的皮肤细胞。

And you have the stem cells that give rise to additional skin cells.

如果表皮的最上层受到损伤，这些干细胞就会被激活。

If the top layers of the epidermis are damaged, those stem cells can become activated.

你还有能分化出毛囊的干细胞。

And you also have the stem cells that give rise to hair follicles.

实际情况是，皮肤最上层会因极轻微的灼伤而被烧掉，或者深层细胞开始大量产生新细胞，这些新细胞会前来修复损伤，本质上清除病灶并用健康的皮肤细胞取而代之。

What happens is the top layers of the skin are basically burned off by a very low level of burn and or the cells in the deeper layer start to churn out new cells, which go and rescue the lesion, essentially clear out the lesion and replace that lesion with healthy skin cells.

这在伤口愈合、消除疤痕方面确实有效。

This does work in the context of wound healing, getting scars to disappear.

它也能去除某些色素斑块。

It also works to remove certain patches of pigmentation.

长波长的光不仅能深入皮肤（我之前提到过），还能进入单个细胞，到达所谓的细胞器。

Long wavelength light can actually get deep into the skin, I mentioned that before, but can also get into individual cells and can access the so called organelles.

特别是，它们能作用于线粒体，而线粒体负责产生ATP。

In particular, they can access the mitochondria, which are responsible for producing ATP.

随着细胞老化，尤其是在代谢活跃的细胞中，会积累一种称为活性氧（ROS）的物质。

As cells age, and in particular in very metabolically active cells, they accumulate what are called ROSs, reactive oxygen species.

随着活性氧水平升高，这些细胞中的ATP能量生成往往会下降。

And as reactive oxygen species go up, ATP energy production in those cells tends to go down.

这是一个普遍性的说法，但在大多数情况下是成立的。

It's a general statement, but it's a general statement that in most cases is true.

因此，可以这样理解：红光穿透皮肤的深层，激活线粒体，从而增加ATP生成，并直接或间接减少这些活性氧。

So the way to think about this is that red light passes into the deeper layers of the skin, activates mitochondria, which increases ATP and directly or indirectly reduces these reactive oxygen species.

这些活性氧并不好。

These reactive oxygen species are not good.

我们不希望它们存在。

We don't want them.

它们会导致细胞损伤、细胞死亡，并在很大程度上抑制细胞的正常功能。

They cause cellular damage, cellular death, and for the most part, just inhibit the way that our cells work.

所以，如果你听说过红光或近红外光疗法，用于治疗皮肤、改善肤质、去除病灶、消除疤痕或减少异常色素沉着，这并不是伪科学，也不是玄学，而是基于光与线粒体及活性氧相互作用的生物学原理。

So if you've heard of red light or near infrared light therapies designed to heal skin or improve skin quality or remove lesions or get rid of scars or unwanted pigmentation, that is not pseudoscience, that is not woo science, that is grounded in the very biology of how light interacts with mitochondria and reactive oxygen species.

关键在于，光能激活细胞内的特定通路，这些通路要么促使细胞死亡，要么通过改善线粒体功能来增加ATP，从而使细胞变得更为年轻。

The key point here is that light is activating particular pathways in cells that can either drive death of cells or can make those cells essentially younger by increasing ATP by way of improving mitochondrial function.

近年来，出现了一些非常出色的例子，不仅存在于皮肤生物学领域，也存在于神经生物学领域：红光和近红外光实际上可以增强那些让我们视力更好、思维更敏锐的细胞功能。

And in recent years, there've been some just beautiful examples that exist not only in the realm of skin biology, but in the realm of neurobiology, whereby red light and near infrared light can actually be used to enhance the function of the cells that for instance, allow us to see better and indeed cells that allow us to think better.

这些数据来自杰弗里博士。

And these are the data from Doctor.

伦敦大学学院的格伦·杰弗里，他长期致力于神经科学领域，专注于视觉神经科学，并在过去十年左右大力推动利用红光和近红外光来恢复随年龄增长而衰退的神经功能。

Glenn Jeffrey at University College London, who again is a longstanding member of the neuroscience community working on visual neuroscience and who over the last decade or so has really emphasized the exploration of red light and near infrared light for restoration of neuronal function as we age.

杰弗里实验室近年来发表了两项针对人类的研究，直接探讨了红光和近红外光如何改善视觉功能。

The Geoffrey Lab has published two studies in recent years on humans that looked directly at how red light and near infrared light can improve visual function.

杰弗里实验室在开展这些研究时，充分理解了线粒体、活性氧和ATP之间的相互作用机制。

The Geoffrey Lab approached these studies with that understanding of how mitochondria in reactive oxygen species in ATP work.

他们让受试者——要么是二十多岁的年轻人，要么是40岁以上的成年人——观看波长约为670纳米的红光，这个波长的光对我们来说就是红色的。

And what they did is they had people, subjects that were either younger, so in their twenties or 40 years old or older, view red light of about six seventy nanometers, six seventy nanometers would appear red to you and me.

他们让受试者在安全的距离（约一英尺）外进行照射，每天持续两到三分钟。

They had them do that, excuse me, at a distance that was safe for their eyes, so at about a foot away, and they had them do that anywhere from two to three minutes per day.

在一项研究中，他们让受试者持续进行了大约十二周的照射。

And in one study, they had them do that for a long period of time of about twelve weeks.

而在另一项研究中，他们只让受试者进行了几周的照射。

And then the other study, they had them do that just for a couple of weeks.

主要发现是：在40岁及以上的人群中（即40至72岁年龄段），视觉功能得到了改善，但在40岁以下的受试者中则没有这种改善。

The major findings were that in individuals 40 years old or older, so in the forty to seventy two year old bracket, but not in the subjects younger than 40 years old, they saw an improvement in visual function.

这种视觉功能的改善体现在视觉敏锐度的提升上，即分辨细微细节的能力。通过一种名为Tritan测试（T-R-I-T-A-N，音译为特里坦测试）的特定视觉评估方法，该测试专门评估对绿光和蓝光敏感的短波长视锥细胞的功能，研究发现视觉敏锐度提升了22%，这在视觉检测领域是一个极为令人振奋的结果。

That improvement in visual function was an improvement in visual acuity, meaning the ability to resolve fine detail and using a particular measure of visual function, which is called the Tritan exam, T R I T A N, Triton exam, which specifically addresses the function of the so called short wavelength cones, the ones that respond to green and blue light, they saw a 22% improvement in visual acuity, which in the landscape of visual testing is an extremely exciting result.

随着年龄增长，我们往往会失去视杆细胞。

As we age, we tend to lose rods.

我们也会失去视网膜中的其他细胞，包括连接眼睛与大脑的神经节细胞。

We tend to lose other cells within the retina, including the cells that connect the eye to the brain, the so called ganglion cells.

然而，由于视杆细胞和视锥细胞不仅是你体内代谢最活跃的细胞，更是全身代谢最活跃的细胞，因此随着年龄增长，这些细胞会积累大量活性氧物种。

However, because rods and cones both are not just among the most metabolically active cells in your entire body, but the most metabolically active cells in your entire body, Those cells tend to accumulate a lot of reactive oxygen species as we age.

本研究中使用的红光能够减少视杆细胞和视锥细胞中的活性氧物种，并恢复这种特定类型的视锥细胞——短波长和中波长视锥细胞——的功能。

Red light of the sort used in these studies was able to reduce the amount of reactive oxygen species in the rods and cones and to rescue the function of this particular cone type, the short wavelength and medium wavelength cones.

这里的重要启示是，每天仅用几分钟安全距离的红光和近红外光照射，就能逆转这些神经元的衰老过程。

The important takeaway here is that viewing red light and near infrared light at a distance at which it is safe for just a couple of minutes each day allowed a reversal of the aging process of these neurons.

因此，我们看到通过向这些神经元照射红光，逆转了神经元的衰老过程。

So here we're seeing a reversal of the aging process in neurons by shining red light on those neurons.

接下来再介绍一下杰弗里实验室的其他研究。

So a little bit more about the studies from the Jeffrey lab.

他们观察到一种被称为玻璃膜疣（drusen）的物质减少了。

One of the things that they observed was a reduction in so called drusen, D R U S E N.

玻璃膜疣是随着年龄增长在眼睛中积累的小型脂肪沉积物和胆固醇沉积物。

Drusen are little fatty deposits, little cholesterol deposits that accumulate in the eye as we age.

我们的神经视网膜代谢极为活跃，需要大量的血液供应。

Our neural retina being so metabolically active requires a lot of blood flow.

它具有丰富的血管网络，而玻璃膜疣是一种在眼睛中积累的特殊形式的胆固醇。

It's heavily vascularized and drusen are a special form of cholesterol that accumulate in the eye.

事实证明，杰弗里实验室所研究的红光和近红外光疗法，能够实际减少或逆转部分玻璃膜疣的积累。

As it turns out, these red light and near infrared light therapies explored by the Jeffrey lab were able to actually reduce or reverse some of the accumulation of drusen.

因此，除了减少活性氧之外，目前的设想是，红光可能通过减少胆固醇沉积和活性氧来改善神经元功能。

And so in addition to reducing reactive oxygen species, the idea in mind now is that red light may actually reduce cholesterol deposits and reactive oxygen species in order to improve neuronal function.

那么，你和我应该如何利用这些结果呢？或者我们是否应该采取任何行动？

So what should you and I do with these results, or should we do anything with these results?

首先，我想强调的是，尽管这些研究非常令人兴奋，但它们还比较新，因此像往常一样，还需要更多数据。

Well, first of all, I want to emphasize that even though these studies are very exciting, they are fairly recent, and so more data as always are needed.

这些研究还有一些其他特点，我认为也值得考虑。

There's some additional features of these studies that I think are also important to consider.

首先，红光的暴露必须在一天的早期进行，至少在醒来后的前三小时内。

First of all, the exposure to red light needed to happen early in the day, at least within the first three hours of waking.

那么，该如何做到这一点呢？

How would one do that?

如今，市面上有多种不同的红光面板和红光光源，其波长范围确实符合红光和近红外光的使用要求。

Well, nowadays there are a number of different red light panels and different red light sources that certainly fall within the range of red light and near infrared light one could use.

所以，如果你希望尝试红光疗法，以下是你要做的。

So if you're somebody who wants to explore red light therapy, here's what you need to do.

你需要确保那个红光光源不会太亮，以免损伤你的眼睛。

You need to make sure that that red light source, it's not so bright that you're damaging your eye.

一个不错的经验法则是：如果某光源看起来不疼，就可以接受。

A good rule of thumb is that something isn't painful to look at.

事实上，我必须强调，无论何时你注视任何光源——无论是阳光还是其他光源——如果它让你感到刺眼、想眯眼或闭眼，那就说明它太亮了，不能在不闭眼的情况下直视。

And in fact, I should just emphasize that anytime you look at any light source, sunlight or otherwise, that's painful and makes you want to squint or close your eyes, that means it's too bright to look at without closing your eyes.

好吧，这听起来像是常识，但我绝不愿意看到有人因强光而伤害自己。

Okay, that's sort of a duh, but I would loathe to think that anyone would harm themselves with bright light in any way.

我这样说不只是为了保护我们，更是为了保护你，当然，因为你的健康由你自己负责。

I don't just say that to protect us, I say that to protect you, of course, because you are responsible for your health.

再次强调，视网膜神经元不会再生。

And again, retinal neurons do not regenerate.

一旦它们消失并死亡，就再也无法恢复。

Once they are gone and dead, they do not come back.

光的波长很重要。

The wavelength of light is important.

在这种情况下，有效的是红光和近红外光。

It is red light, a near infrared light that is going to be effective in this scenario.

这项研究的作者强调，波长为670纳米的红光和波长为790纳米的近红外光是有效的，且这两种波长可能具有互补作用。

The authors of this study emphasized that it was red light of six seventy nanometers in wavelength and near infrared light of seven ninety nanometers in wavelength that were effective and that those wavelengths could be complimentary.

市面上许多商用的红光面板都同时结合了红光和近红外光。

A lot of the commercially available red light panels that you'll find out there combine both red light and near infrared light.

然而，我想强调的是，大多数市售面板的亮度过高，不适合近距离直视。

However, I want to emphasize that most of the panels that are commercially available are going to be too bright to safely look at very close-up.

事实上，这正是大多数红光面板设计用于皮肤照射的原因，而且它们在包装中通常附带眼罩，专门用于阻挡所有红光。

And in fact, that's why most of those red light panels are designed for illumination of the skin and oftentimes arrive in their packaging with eye protectors that are actually designed to shield out all the red light.

因此，请认真对待任何波长光线过度照射眼睛的潜在危险；但如果你希望通过670纳米和790纳米的光来增强神经功能，请将光源设置在舒适观看的距离，确保不会迫使你眯眼或让你感到身体不适，以至于在每天两到三分钟的照射期间不得不转开视线。

So take the potential dangers of excessive illumination of the eyes with any wavelength of light seriously, but if you're going to explore six seventy and seven ninety nanometer light sake of enhancing neuronal function, set it at a distance that's comfortable to look at, and that doesn't force you to squint or doesn't make you feel uncomfortable physically as you need to turn away during the period of that two to three minute illumination each day.

我刚才描述的研究再次表明，红光应在早晨醒来后三小时内使用，目的是改善神经功能。

So the studies I just described once again, involve the use of red light early in the day, within three hours of waking and are for the sake of improving neuronal function.

研究表明，红光在一天的晚些时候甚至半夜使用也有益处。

Red light has also been shown to be beneficial late in the day and even in the middle of the night.

当我提到半夜时，我指的是那些研究红光对轮班工人影响的实验。

And when I say middle of the night, I'm referring to studies that explore the use of red light for shift workers.

我明白很多人从事轮班工作，或者必须在晚上10点后工作，也可能需要在半夜照顾年幼的孩子而不得不醒来。

I realize that many people are doing shift work or they have to work certainly past 10PM, or maybe they're taking care of young children in the middle of the night and they have to be up.

在这种情况下，红光实际上非常有益。

In that case, red light can actually be very beneficial.

如今，市面上有多种红光来源，比如红光灯泡，你并不需要专门的光疗面板。

And nowadays there are a lot of sources of red light available just as red light bulbs, you don't need a panel.

所以，我基本上想说的是，夜间使用红光可能很有益处。

So what I'm basically saying is that it can be beneficial to use red lights at night.

我想在此强调的一项研究题为《红光：一种促进轮班工人警觉性的新型非药物干预手段》。

The study I'd like to emphasize in this context is entitled Red Light, a novel non pharmacological intervention to promote alertness in shift workers.

这项研究的结论非常明确。

The takeaway from this study is very clear.

如果你因为轮班工作、学习或照顾孩子等原因需要在深夜保持清醒，红光将是你的最佳选择，因为如果红光足够昏暗，它不会抑制褪黑素的分泌，也不会在夜间升高皮质醇水平。

If you need to be awake late at night for sake of shift work or studying or taking care of children, etcetera, red light is going to be your best choice because if the red light is sufficiently dim, it's not going to inhibit melatonin production, and it's not going to increase cortisol at night.

皮质醇在白天早期应该较高，或者至少相对于一天中的其他时间应该处于升高状态，如果你身体健康的话。

Cortisol should be high early in the day, or at least should be elevated relative to other times a day, if you are healthy.

然而，皮质醇在晚上较晚时升高，比如晚上9点或10点的皮质醇水平，众所周知与抑郁及其他心理健康问题、精神疾病有关。

A late shifted increase in cortisol, however, 9PM cortisol, 10PM cortisol is well known to be associated with depression and other aspects of mental health, rashes a mental illness.

因此，如果你确实需要在夜间甚至整夜保持清醒，红光将是首选的光源。

So if you do need to be awake at night or even all night, red light is going to be the preferred light source.

至于亮度应该如何调节，最好的指导原则是：在能够完成你所需活动的前提下，越暗越好。

And in terms of how bright to make it, well, as dim as you can, while still being able to perform the activities that you need to perform, that's going to be your best guide.

今天，我讲到了我认为相当多的信息。

Today, I covered what I would say is a lot of information.

我的目标是让你理解光如何影响细胞的活动、细胞内的细胞器、整个器官，以及这种影响如何在局部和全身范围内发生。

My goal was to give you an understanding of how light can be used to change the activities of cells, organelles within those cells, entire organs, and how that can happen locally and systemically.

因此，再次感谢大家今天参与这场关于光疗的深入讨论——即光如何调节我们的生理和健康；一如既往，感谢你们对科学的关注。

So thank you once again for joining me today for this deep dive discussion into phototherapies, meaning the power of light to modulate our biology and health, and as always, thank you for your interest in science.