Prática de Shadowing: How to Boost Brain BDNF Levels for Depression Treatment - Aprenda a falar inglês com vídeo

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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.

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Vocabulário e dicas de fala para esta lição

Este vídeo tem 96 frases e 959 palavras para praticar shadowing. A fala dura 6:11. O falante fala em ritmo natural, cerca de 155 palavras por minuto, próximo de uma conversa do dia a dia. Apenas 79% das palavras estão entre as 3.000 mais comuns do inglês, por isso o vocabulário é exigente.

Vocabulário principal deste vídeo

15 palavras menos comuns do vídeo, com pronúncia e significado:

schizophrenia /ˌskɪtsəˈfɹiniə/ (substantivo) — esquizofrenia. A psychiatric diagnosis denoting a persistent, often chronic, mental illness characterised by abnormal perception, thinking, behavior and emotion, often marked…
boost /buːst/ (verbo) — impulsionar. To lift or push from behind (one who is endeavoring to climb); to push up.
vegetable /ˈvɛd͡ʒ.tə.bəl/ (substantivo) — legume, hortaliça. 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/ (substantivo) — sintoma. 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…
derive /dɪˈɹaɪv/ (verbo) — derivar. To obtain or receive (something) from something else.
naturally /ˈnæt͡ʃ.(ə.)ɹə.li/ (advérbio) — naturalmente. In a natural manner.
associate /əˈsoʊʃi.ət/ (substantivo) — associado. A person united with another or others in an act, enterprise, or business; a partner or employee.
desperate /ˈdɛs.p(ə.)ɹɪt/ (adjetivo) — desesperado. In dire need (of something); having a dire need or desire.
cognitive /ˈkɑɡ.nɪ.tɪv/ (adjetivo) — cognitivo. Relating to the part of mental functions that deals with logic, as opposed to affective which deals with emotions.
prey /pɹeɪ/ (substantivo) — presa. That which is or may be seized by animals to be devoured.
dietary /ˈdaɪəˌtɛɹi/ (adjetivo) — dietético. Pertaining to a prescribed diet; (generally), relating to what a person or animal eats.
calorie /ˈkæləɹi/ (substantivo) — caloria. 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/ (verbo) — corresponder. To be equivalent or similar in character, quantity, quality, origin, structure, function etc.
consistent /kənˈsɪs.tənt/ (adjetivo) — consistente. Of a regularly occurring, dependable nature.
meal /ˈmiːl/ (substantivo) — refeição. Food that is prepared and eaten, usually at a specific time, and usually in a comparatively large quantity.

Phrasal verbs que você vai ouvir

find out (verbo) — descobrir. To discover, as by asking or investigating.
put on /ˌpʊt ˈɒn/ (verbo) — vestir, pôr. To don (clothing, equipment, or the like).

Pronúncia para ficar de olho

O falante usa 4 contrações e formas reduzidas, como we're, didn't, don't. Diga-as na forma curta, do jeito que você ouve.

Os sons de “sh” e “zh”: associate /əˈsoʊʃi.ət/, sharp /ʃɑɹp/, consumption /kənˈsʌmp.ʃən/, substantial /səbˈstænʃəl/, restriction /ɹɪˈstɹɪkʃən/
Palavras longas — acerte a sílaba tônica: schizophrenia /ˌskɪtsəˈfɹiniə/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, associate /əˈsoʊʃi.ət/, unbelievable /ˌʌnbɪˈliːvəbl̩/, supposedly /səˈpoʊ̯.zɪd.li/

Como praticar com este vídeo

Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
Grave a sua voz e compare com o original, prestando atenção a palavras como schizophrenia, boost, vegetable.

Gramática neste vídeo

As estruturas que o falante mais usa, com as palavras exatas do vídeo:

Estrutura	No vídeo
Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz	is associated · been done · were randomized
Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa	those who were · those who stuck · Those who broke
Present perfect have/has + particípio passado — uma ação passada que ainda importa agora	has been linked · has been

O que é a Técnica de Shadowing?

Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.

Técnica de shadowing: leia o guia completo passo a passo →

Prática de Shadowing: How to Boost Brain BDNF Levels for Depression Treatment - Aprenda a falar inglês com vídeo

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