Shadowing Practice: How to Boost Brain BDNF Levels for Depression Treatment - Learn English Speaking with Video

Bir pratik modu seçin

Her mod tam ekran bir pratik odası açar.

96 cümleler

Cümleler çok kısa veya çok uzun ise, ayarlamak için Düzenle'ye tıklayın.

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.

Uygulamayı İndir

Akıcı konuşmak için ihtiyacınız olan her şey

AI TelaffuzHer cümleyi puanla

IPA AlıştırmasıHer sesi ustalaştır

Kelime BilgisiKelime bankanızı oluşturun

Kelime OyunuOynarken öğrenin

QR Tara

Download on theApp Store Get it onGoogle Play

FOR YOU

Video Öner

149

12 cümleler

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

Daily ConversationWorking Adults

Bu dersin kelimeleri ve konuşma notları

Bu videoda gölgeleme çalışması için 96 cümle ve 959 kelime var. Konuşma bölümü 6:11 sürüyor. Konuşmacı dakikada yaklaşık 155 kelimeyle, günlük konuşmaya yakın doğal bir hızda konuşuyor. Kelimelerin yalnızca %79’i İngilizcede en sık kullanılan 3.000 kelime arasında, bu yüzden kelime dağarcığı zorlayıcı.

Bu videodaki önemli kelimeler

Videodan daha az kullanılan 15 kelime, telaffuzu ve anlamıyla:

schizophrenia /ˌskɪtsəˈfɹiniə/ (isim) — şizofreni, usyarılım. A psychiatric diagnosis denoting a persistent, often chronic, mental illness characterised by abnormal perception, thinking, behavior and emotion, often marked…
vegetable /ˈvɛd͡ʒ.tə.bəl/ (isim) — sebze, zerzevat. 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/ (isim) — semptom, belgi. 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/ (fiil) — sağlamak, türetmek. To obtain or receive (something) from something else.
associate /əˈsoʊʃi.ət/ (isim) — iştirakçi, ortak. A person united with another or others in an act, enterprise, or business; a partner or employee.
dietary /ˈdaɪəˌtɛɹi/ (sıfat) — diyetli. Pertaining to a prescribed diet; (generally), relating to what a person or animal eats.
saturated (sıfat) — doygun. Full; unable to hold or contain any more.
calorie /ˈkæləɹi/ (isim) — kalori. 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…
meal /ˈmiːl/ (isim) — yemek, aş. Food that is prepared and eaten, usually at a specific time, and usually in a comparatively large quantity.
sharp /ʃɑɹp/ (sıfat) — keskin, sivri. Terminating in a point or edge, especially one that can cut or pierce easily; not dull, obtuse, or rounded.
occur /əˈkɜː/ (fiil) — olmak. To happen or take place.
egg /ɛɡ/ (isim) — yumurta. An approximately spherical or ellipsoidal body produced by birds, insects, reptiles, and other animals, often housing an embryo within a membrane or shell…
consumption /kənˈsʌmp.ʃən/ (isim) — tüketim. The act of eating, drinking or using.
virgin /ˈvɝd͡ʒɪn/ (isim) — bakir, bakire. A person who has never had sexual intercourse, or (uncommonly) an animal that has never mated.
remarkable /ɹɪˈmɑɹ.kə.bl̩/ (sıfat) — dikkate değer, fevkalade. Worthy of remark; notable; interesting.

Duyacağınız deyimsel fiiller

find out (fiil) — anlamak, ortaya çıkarmak. To discover, as by asking or investigating.
put on /ˌpʊt ˈɒn/ (fiil) — giymek. To don (clothing, equipment, or the like).

Dikkat edilecek telaffuzlar

Konuşmacı we're, didn't, don't gibi kısaltılmış biçimleri 4 kez kullanıyor. Bunları duyduğunuz gibi kısa söyleyin.

“sh” ve “zh” sesleri: associate /əˈsoʊʃi.ət/, sharp /ʃɑɹp/, consumption /kənˈsʌmp.ʃən/, substantial /səbˈstænʃəl/, restriction /ɹɪˈstɹɪkʃən/
Uzun kelimeler — vurguyu doğru yere koyun: schizophrenia /ˌskɪtsəˈfɹiniə/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, associate /əˈsoʊʃi.ət/, unbelievable /ˌʌnbɪˈliːvəbl̩/, supposedly /səˈpoʊ̯.zɪd.li/

Bu videoyla nasıl çalışılır

Videonun tamamını konuşmadan bir kez dinleyin ve bilmediğiniz kelimeleri not edin.
0,75× hızla başlayın, cümle cümle tekrar edin ve kolaylaşınca normal hıza dönün.
Kendinizi kaydedin ve orijinaliyle karşılaştırın; schizophrenia, vegetable, symptom gibi kelimelere özellikle dikkat edin.

Bu videodaki dil bilgisi

Konuşmacının en çok kullandığı yapılar, videodaki sözcüklerin aynısıyla:

Yapı	Videoda
Edilgen yapı be + fiilin üçüncü hâli — kimin yaptığı değil, ne olduğu önemli	is associated · been done · were randomized
İlgi cümlecikleri who / which + cümle — bir kişi ya da şey hakkında ek bilgi	those who were · those who stuck · Those who broke
Present perfect have/has + fiilin üçüncü hâli — geçmişte olan ama şimdi de önemli olan bir eylem	has been linked · has been

Gölgeleme Tekniği Nedir?

Gölgeleme, başlangıçta profesyonel tercüman eğitimi için geliştirilen ve çok dilli Dr. Alexander Arguelles tarafından popüler hale getirilen, bilim destekli bir dil öğrenme tekniğidir. Yöntem basit ama güçlüdür: ana dili İngilizce olan bir sesi dinler ve hemen yüksek sesle tekrar edersiniz — konuşmacıyı 1-2 saniye gecikmeyle takip eden bir gölge gibi. Pasif dinleme veya dilbilgisi alıştırmalarının aksine, gölgeleme beyninizi ve ağız kaslarınızı gerçek konuşma kalıplarını eşzamanlı olarak işlemeye ve yeniden üretmeye zorlar. Araştırmalar, telaffuz doğruluğu, tonlama, ritim, bağlı konuşma, dinleme anlama ve konuşma akıcılığını önemli ölçüde geliştirdiğini göstermektedir — bu da onu IELTS Konuşma hazırlığı ve gerçek dünya İngilizce iletişimi için en etkili yöntemlerden biri yapar.

Shadowing tekniği: adım adım eksiksiz rehberi okuyun →

Shadowing Practice: How to Boost Brain BDNF Levels for Depression Treatment - Learn English Speaking with Video

Bir pratik modu seçin

Uygulamayı İndir

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