シャドーイング練習: How to Boost Brain BDNF Levels for Depression Treatment - 動画で英語スピーキングを学ぶ

練習モードを選ぶ

各モードは全画面の練習ルームで開きます。

96 文

文が短すぎたり長すぎる場合は、Editをタップして調整してください。

What?

There's accumulating evidence that brain -derived neurotrophic factor may be playing a role in human depression.

BDNF controls the growth of new nerve cells, and so low levels may explain the atrophy of specific brain errors you see among depressed patients.

That may be one of the reasons exercise is so good for our brains.

Start an hour -a -day exercise regimen, and within three months you can get a quadrupling of BDNF reliefs from your brain.

This makes sense.

Anytime we were desperate to catch prey, or desperate not to become prey ourselves, we needed to be cognitively sharp.

And so when we're fasting, or exercising, or in a negative calorie balance,

our brain starts churning out BDNF to make sure we're firing on all cylinders.

So of course, big pharma is eager to create drugs to mimic this effect, but is there any way to boost BDNF naturally?

Yes, I just said it, fasting and exercise.

Okay, okay.

But is there anything we can add to our diet to boost BDNF?

Well, higher intakes of dietary flavonoids appear to be protectively associated with symptoms of depression.

The Harvard Nurses study followed tens of thousands of women for years, and found that those who were eating the most appeared to reduce their risk of coming down with depression.

Flaminoids occur naturally in plants, so there's a substantial amount in a variety of healthy foods,

but But wait, how do we know the benefits are from the flavonoids and not just from eating healthier in general.

You don't know until you Put it to the test.

See, some fruits and vegetables have more than others.

Apples have more than apricots, plums more than peaches, red cabbage more than white, kale more than cucumbers.

So if you randomize people into one of three groups, more high -flavonoid fruits and vegetables, more low -flavonoid fruits and vegetables,

or no extra fruits and vegetables at all.

After 18 weeks, only the high -flavonoid group got a significant boost in BDNF levels, which corresponded to an improvement in cognitive performance.

The BDNF boost may help explain why each additional daily serving of fruits

and vegetables is associated with a 3 % decrease in the risk of depression.

A teaspoon a day of the spiced turmeric may boost BDNF levels more than 50 % within a month,

consistent with the other randomized controlled trials that have so far been done.

Nuts may help too.

In the PREDIMED study, where people were randomized to be sent weekly batches of nuts or extra virgin olive oil,

the nut group lowered their risk of having low BDNF levels by 78%.

And brain -derived neurotrophic factor is not just implicated in depression, but schizophrenia as well.

Have those with schizophrenia undergo a 12 -week exercise program, and they get a significant boost in BDNF levels, leading the researchers to suggest

that exercise -induced modulation of BDNF may play an important role in developing non -pharmacological treatment for chronic schizophrenia patients.

Okay, but what actually happened to their schizophrenia symptoms?

Find out.

30 individuals with schizophrenia randomized to ramp up to 40 minutes of aerobic exercise three times a week or not,

and there did appear to be an improvement in psychiatric symptoms such as hallucinations, as well as increasing their quality of life.

In fact, you can actually visualize what happened in their brains.

Loss of brain volume in a certain region appears to be a feature of schizophrenia, but 30 minutes of exercise three times a week,

and you can get up to a 20 % increase within three months.

Calorie restriction may also increase BDNF levels in schizophrenics, but they didn't just have them eat less,

but eat healthier, less saturated fat and sugar and more fruits and veggies.

It's like the Soviet fasting trials for schizophrenia.

They reported these truly unbelievable results, supposedly restoring people to function,

fasting described as an unparalleled achievement in the treatment of schizophrenia.

But part of the problem is that the diagnostic system the Soviets used completely different, making any results hard to interpret,

but they do have a subgroup that does seem to correspond to the Western definition, and they still report between 40 and 60 percent improvement rates from fasting.

But that's not all they did.

After being fasted for up to a month, they were put on a meat - and egg -free diet.

So when they report these remarkable effects, even years later, that's for those who stuck with the diet.

Those who broke the diet, evidently relapsed, and the closer the diet was followed, the better the effect.

They note that not all patients were able to remain vegetarian, but they tried to keep meat to a minimum.

And look, we know from randomized controlled trials that just removing meat

and eggs can improve mental states within even just two weeks, and so it's hard to know what role the fasting itself played.

in the reported improvements.

A single high -fat meal can drop BDNF levels within hours,

and you can prove it's the fat itself by seeing the same thing injecting fat straight into their veins.

Perhaps that helps explain why increased consumption of saturated fats in a high -fat diet may contribute to brain dysfunction,

neurodegenerative diseases, long -term memory loss, cognitive impairment.

Maybe that helps explain why the standard American diet has been linked to higher risk of depression, dietary factors modulating the levels of brain -derived neurotrophic factors.

- Thank you.

Thank you.

- The President of the United States has been in the United States.

Thank you.

- The president of the United States.

アプリをダウンロード

流暢に話すために必要なすべて

AI発音採点文ごとに採点

IPA練習すべての音をマスター

単語学習自分の単語帳を作る

単語ゲーム遊びながら覚える

QRをスキャン

Download on theApp Store Get it onGoogle Play

FOR YOU

このレッスンの語彙とスピーキングのポイント

この動画には、シャドーイング用の文が96文、単語が959語あります。音声の長さは6:11です。話す速さは1分あたり約155語で、日常会話に近い自然なペースです。英語の頻出3,000語に含まれる単語は79%だけなので、語彙は難しめです。

この動画の重要語彙

動画に出てくるやや難しい単語15語を、発音と意味つきで紹介します。

schizophrenia /ˌskɪtsəˈfɹiniə/ (名詞) — 統合失調症, 精神分裂病. A psychiatric diagnosis denoting a persistent, often chronic, mental illness characterised by abnormal perception, thinking, behavior and emotion, often marked…
vegetable /ˈvɛd͡ʒ.tə.bəl/ (名詞) — 野菜, 青物. A plant raised for some edible part of it, such as the leaves, roots, fruit or flowers, but excluding any plant considered to be a fruit, grain, herb, or spice…
symptom /ˈsɪm(p)təm/ (名詞) — 症状, 症候. A perceived change in some function, sensation or appearance of a person that indicates a disease or disorder, such as fever, headache or rash; strictly, a…
naturally /ˈnæt͡ʃ.(ə.)ɹə.li/ (副詞) — 勿論. In a natural manner.
associate /əˈsoʊʃi.ət/ (名詞) — 提携者. A person united with another or others in an act, enterprise, or business; a partner or employee.
desperate /ˈdɛs.p(ə.)ɹɪt/ (形容詞) — 絶望的な. In dire need (of something); having a dire need or desire.
prey /pɹeɪ/ (名詞) — 獲物. That which is or may be seized by animals to be devoured.
saturated (形容詞) — 飽和した. Full; unable to hold or contain any more.
calorie /ˈkæləɹi/ (名詞) — カロリー. A non-SI unit of energy, equivalent to 4.184 kilojoules, that can raise the temperature of a kilogram of water by one degree Celsius. This is the unit normally…
correspond /ˌkoɹəˈspɑnd/ (動詞) — 文通する. To be equivalent or similar in character, quantity, quality, origin, structure, function etc.
meal /ˈmiːl/ (名詞) — 食事, めし. Food that is prepared and eaten, usually at a specific time, and usually in a comparatively large quantity.
sharp /ʃɑɹp/ (形容詞) — 鋭い, 鋭利な. Terminating in a point or edge, especially one that can cut or pierce easily; not dull, obtuse, or rounded.
occur /əˈkɜː/ (動詞) — 起こる, 起る. To happen or take place.
egg /ɛɡ/ (名詞) — 卵, 玉子. An approximately spherical or ellipsoidal body produced by birds, insects, reptiles, and other animals, often housing an embryo within a membrane or shell…
achievement /əˈt͡ʃiːv.mənt/ (名詞) — 達成, 到達. The act of achieving or performing; a successful performance; accomplishment.

動画に出てくる句動詞

find out (動詞) — 見出す, 調べる. To discover, as by asking or investigating.
put on /ˌpʊt ˈɒn/ (動詞) — 着る, 履く. To don (clothing, equipment, or the like).

注意したい発音

話し手はwe're, didn't, don'tなど、短縮形や弱形を4回使っています。聞こえたとおりの短い形で発音しましょう。

「sh」と「zh」の音: associate /əˈsoʊʃi.ət/, sharp /ʃɑɹp/, consumption /kənˈsʌmp.ʃən/, substantial /səbˈstænʃəl/, restriction /ɹɪˈstɹɪkʃən/
長い単語（アクセントの位置に注意）: schizophrenia /ˌskɪtsəˈfɹiniə/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, associate /əˈsoʊʃi.ət/, unbelievable /ˌʌnbɪˈliːvəbl̩/, supposedly /səˈpoʊ̯.zɪd.li/

この動画での練習方法

まず声を出さずに動画を最後まで聞き、知らない単語をメモします。
まず0.75倍速で一文ずつシャドーイングし、慣れてきたら通常の速度に戻します。
自分の声を録音して元の音声と比べます。schizophrenia, vegetable, symptomなどの単語に特に注意しましょう。

この動画の文法

話し手がよく使っている文型を、動画の実際の表現とともに紹介します。

文型	動画での表現
受動態 be + 過去分詞 — 誰がするかより、何が起きるかに焦点を当てる	is associated · been done · were randomized
関係詞節 who / which + 節 — 人や物について情報を加える	those who were · those who stuck · Those who broke
現在完了形 have/has + 過去分詞 — 過去の出来事が今も関係している	has been linked · has been

シャドーイングとは？英語上達に効果的な理由

シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。

シャドーイングのやり方: ステップ別の完全ガイドを読む →

シャドーイング練習: How to Boost Brain BDNF Levels for Depression Treatment - 動画で英語スピーキングを学ぶ

練習モードを選ぶ

アプリをダウンロード

おすすめ動画

How Antidepressants Work

Everyday Foods that Feed CANCER Cells

How exercise benefits your body

DOPAMINE NATION by Anna Lembke | Core Message

Blindboy discovers the link between gut health and mental health

I Went From 500 to 857 Testosterone at 48 (5 Simple Tips)

Top 5 Diet Tips for Flawless, Youthful Skin

Peptides Are Insane

the ultimate guide to brainmaxxing.

8 Foods That Boost Your Metabolism (Backed By Science)

PhD Gives His Take on Creatine for Longevity

What Loneliness Does To Your Brain And Body | Business Insider Explains | Insider News