Практика Shadowing: How to Boost Brain BDNF Levels for Depression Treatment - Изучайте разговорный английский по видео

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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.

- Thank you.

Thank you.

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

Thank you.

- The president of the United States.

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Лексика и советы по произношению к этому уроку

В этом видео 96 предложений и 959 слов для шедоуинга. Речь длится 6:11. Говорящий говорит в естественном темпе, около 155 слов в минуту, близком к повседневной речи. Только 79% слов входят в 3000 самых частых слов английского языка, поэтому лексика сложная.

Ключевая лексика этого видео

15 менее частых слов из видео с произношением и значением:

schizophrenia /ˌskɪtsəˈfɹiniə/ (существительное) — шизофрени́я, схизофрени́я. A psychiatric diagnosis denoting a persistent, often chronic, mental illness characterised by abnormal perception, thinking, behavior and emotion, often marked…
boost /buːst/ (глагол) — подталкивать, давать толчок. To lift or push from behind (one who is endeavoring to climb); to push up.
vegetable /ˈvɛd͡ʒ.tə.bəl/ (существительное) — о́вощ. 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/ (существительное) — симпто́м, при́знак. 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/ (наречие) — есте́ственно. In a natural manner.
associate /əˈsoʊʃi.ət/ (существительное) — партнёр, партнёрша. A person united with another or others in an act, enterprise, or business; a partner or employee.
desperate /ˈdɛs.p(ə.)ɹɪt/ (прилагательное) — отча́янный. In dire need (of something); having a dire need or desire.
cognitive /ˈkɑɡ.nɪ.tɪv/ (прилагательное) — когнити́вный, познава́тельный. Relating to the part of mental functions that deals with logic, as opposed to affective which deals with emotions.
prey /pɹeɪ/ (существительное) — добы́ча, еда́. That which is or may be seized by animals to be devoured.
dietary /ˈdaɪəˌtɛɹi/ (прилагательное) — диети́ческий. Pertaining to a prescribed diet; (generally), relating to what a person or animal eats.
saturated (прилагательное) — насы́щенный. Full; unable to hold or contain any more.
calorie /ˈkæləɹi/ (существительное) — кало́рия. 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/ (глагол) — соотве́тствовать, согласо́вываться. To be equivalent or similar in character, quantity, quality, origin, structure, function etc.
consistent /kənˈsɪs.tənt/ (прилагательное) — после́довательный. Of a regularly occurring, dependable nature.
meal /ˈmiːl/ (существительное) — еда́, пи́ща. Food that is prepared and eaten, usually at a specific time, and usually in a comparatively large quantity.

Фразовые глаголы, которые вы услышите

come down with (глагол) — слечь, свали́ться. To develop symptoms or signs of (an illness).
find out (глагол) — узнава́ть, узна́ть. To discover, as by asking or investigating.
get up to (глагол) — вытворя́ть, вы́творить. To do something, especially something that is forbidden or improper.
put on /ˌpʊt ˈɒn/ (глагол) — надева́ть, наде́ть. To don (clothing, equipment, or the like).

Произношение, на которое стоит обратить внимание

Говорящий использует 4 сокращённых и редуцированных форм, например we're, didn't, don't. Произносите их коротко, так, как слышите.

Звуки «sh» и «zh»: associate /əˈsoʊʃi.ət/, sharp /ʃɑɹp/, consumption /kənˈsʌmp.ʃən/, substantial /səbˈstænʃəl/, restriction /ɹɪˈstɹɪkʃən/
Длинные слова — следите за ударением: schizophrenia /ˌskɪtsəˈfɹiniə/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, associate /əˈsoʊʃi.ət/, unbelievable /ˌʌnbɪˈliːvəbl̩/, supposedly /səˈpoʊ̯.zɪd.li/

Как заниматься с этим видео

Прослушайте всё видео один раз молча и выпишите незнакомые слова.
Начните со скорости 0,75×, повторяйте предложение за предложением и вернитесь к обычной скорости, когда станет легко.
Запишите себя и сравните с оригиналом, обращая внимание на такие слова, как schizophrenia, boost, vegetable.

Грамматика в этом видео

Конструкции, которые говорящий использует чаще всего, с точными словами из видео:

Конструкция	В видео
Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает	is associated · been done · were randomized
Придаточные определительные who / which + предложение — уточнение о человеке или предмете	those who were · those who stuck · Those who broke
Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас	has been linked · has been

Что такое техника Shadowing?

Shadowing — это научно обоснованная техника изучения языка, изначально разработанная для подготовки профессиональных переводчиков и популяризированная полиглотом доктором Александром Аргуэльесом. Метод прост, но эффективен: вы слушаете аудио на английском от носителей языка и немедленно повторяете вслух — как тень, следующая за говорящим с задержкой в 1–2 секунды. В отличие от пассивного прослушивания или грамматических упражнений, Shadowing заставляет мозг и мышцы рта одновременно обрабатывать и воспроизводить реальные речевые паттерны. Исследования показывают, что это значительно улучшает точность произношения, интонацию, ритм, связную речь, понимание на слух и беглость речи — что делает его одним из самых эффективных методов для подготовки к IELTS Speaking и реального общения на английском.

Техника шедоуинга: читать полное пошаговое руководство →

Практика Shadowing: How to Boost Brain BDNF Levels for Depression Treatment - Изучайте разговорный английский по видео

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