跟讀練習: Keep your brain from declining after age 30 - 通過影片學習英語口語
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61 句
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1
What you do with your body affects your brain.
2
And what you think with your brain also has an effect on the physiology of your body.
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It works both ways.
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People have known that experience can change the brain ever since it became known that the brain was the seat of consciousness, thought and experience.
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The brain must undergo change to grow and to be plastic.
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Memory tends to decrease with age because our brains, like the rest of our body tends to age and function does not continue the way it does when we're young.
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One of the things that you can do to keep your brain happy and functioning well as you get older is to have a mentally engaged lifestyle.
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Every single time you move your body you are giving your brain what I like to call a wonderful bubble bath of neurochemicals.
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Those neurochemicals include dopamine serotonin noradrenaline endorphins.
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Here's the good news: You don't have to be a marathon runner to get this, because even ten minutes of walking will start to give you immediate benefits in terms of decreasing anxiety levels, decreasing depression levels.
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The longevity that comes with exercise, that's what everybody needs right now.
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So there’s different kinds of cognitive and memory loss that occur with aging.
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Certain kinds of memory loss, such as forgetting where your car keys are are part of the normal process of getting older.
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And in fact, memory peaks surprisingly early at the age of 30 and then declines gradually with time.
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If you forget where your glasses are, that's normal memory loss.
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If you forget the fact that you wear glasses, that's dementia.
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It's not well understood exactly what physically underlies this.
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Although plausible candidates are loss of the brain's ability to form new connections or to easily modulate the weight of the connections between nerve cells, those are called synaptic weights.
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And so those would be candidates for why the brain seems to be less plastic in certain ways as we get older.
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You can look in the brains of people who, after death, are diagnosed as having Alzheimer's disease, and they have plaques and tangles that appear to be either the causes of cell death or perhaps the residue, the aftermath of cell death.
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One of the best things you can do to keep your brain alive and healthy is simply improving blood flow to the brain.
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Another major mechanism that's been suggested is the secretion of a signaling molecule called brain derived neurotrophic factor.
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It's a factor that's made in the brain that causes neurons to grow.
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And that factor has been demonstrated to improve plasticity in dendrites.
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The idea that exercise, by triggering the secretion of BDNF, this neurotrophic factor, may lead to increased plasticity and improved brain function.
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When challenged, we can do more.
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And everyone knows this.
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And in the absence of challenges we don't necessarily reach our full potential.
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And the current goal is to try to find ways to stave off those cognitive losses by even a few years, because as we live longer, having a few years becomes very important.
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The biggest problems are not so much with long-term memories, but really the short-term memories.
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So we can remember our first kiss when we were in high school but we may not remember what we had for lunch.
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And because we have shrinking of the brain brain cells actually start to function less efficiently and do die over time.
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The connections between the brain cells diminish and the neurochemical transmitters seem to have problems.
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So all of those kinds of physiological changes contribute to problems with memory as we age.
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And what happens is that memory is basically stored in little neurochemical packets in the brain.
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So they can be changed and our memories can deceive us very often.
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It's actually possible to improve our memory ability with relatively simple strategies and techniques.
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I often recommend that people find things that they prefer personally.
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Things that are mentally challenging but not too difficult.
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So the point is to train but not strain the brain.
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Whether it's crossword puzzles, learning languages, playing musical instruments.
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It's important to try out different things and do what works for you and what's enjoyable.
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Here’s why there's hope for everybody and that is the principle of brain plasticity.
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Brain plasticity is this idea that the brain has an extraordinary capacity to change or modify its wiring based on the environment that you put the brain in, including the physical environment.
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Are you walking a lot?
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Are you running?
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Are you keeping yourself physically active?
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These result in what I call positive brain plasticity.
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What is the difference between a sedentary brain and an active brain of a runner?
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Well, the runner's brain has higher levels of dopamine and serotonin boosted every single time that runner goes for a run.
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It elevates general mood state.
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Studies that I did in my lab showed that people that went to three months of spin class had overall higher mood states than people for three months who played video Scrabble.
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Those people in the exercise group also have much more growth factors going through their brain.
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I like to think of it like a watering can of growth factors all up and down your hippocampi.
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What's happening?
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They’re growing, popping shiny new hippocampal cells and they're making their prefrontal cortex work better.
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But again, everything is fluid with brain plasticity.
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Even if you've been sedentary all your life, you can start moving towards what I like to call bigger, fatter, fluffier and happier brain with just ten minutes of walking.
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We found the same kind of benefits.
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Better mood, decreased anxiety, depression levels and better focus.
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Physical activity is the most transformative thing that you could do, not only for your body but for your brain as well.
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本課的詞彙與口語要點
這節 C1 級別的口語課以影片“Keep your brain from declining after age 30”為素材。 影片中反覆出現的詞有：brain, memory, plasticity, factor, cell。 這段影片共有 61 個句子、983 個單詞可供跟讀。 講話部分時長為 6:26。 說話人語速自然，每分鐘約 153 個詞，接近日常對話。 85% 的單詞屬於英語最常用的 3,000 詞，其餘的詞建議在練習前先學一下。
影片中的重點詞彙
影片中最難的 15 個單詞，附發音和釋義：
| 單詞 | 發音 | 釋義 |
|---|---|---|
| plasticity 名詞 | /ˌplæs.ˈtɪs.ɪ.ti/ | 可塑性 |
| dopamine 名詞 | /ˈdoʊ.pəˌmin/ | 多巴胺 |
| secretion 名詞 | /sɪˈkriːʃ(ə)n/ | 分泌物 |
| sedentary 形容詞 | /ˈsɛd.ən.tɛɹ.i/ | 定居的 |
| serotonin 名詞 | /ˌsɛɹəˈtoʊnɪn/ | 血清素 |
| crossword 名詞 | /ˈkɹɒswɜː(ɹ)d/ | 填字遊戲 /填字遊戲, 縱橫字謎 /縱橫字謎 |
| deceive 動詞 | /dɪˈsiːv/ | 欺騙 /欺騙, 欺詐 /欺詐 |
| dendrite 名詞 | /ˈdɛndɹaɪt/ | 樹突 /樹突 |
| diagnose 動詞 | /ˈdaɪ.əɡˌnoʊs/ | 診斷 /診斷 |
| endorphin 名詞 | /ɛnˈdɔ(ɹ)fɪn/ | 腦內啡 /腦內啡, 安多芬 |
| hippocampus 名詞 | /ˌhɪpə(ʊ)ˈkæm.pəs/ | 海馬 /海馬 |
| modulate 動詞 | /ˈmɑ.d͡ʒəˌleɪt/ | 轉調 /轉調, 移調 /移調 |
| neuron 名詞 | /ˈn(j)ʊɹɑn/ | 神經細胞 /神經細胞, 神經元 /神經元 |
| tangle 動詞 | /ˈtæŋ.ɡəl/ | 糾結 /糾結 |
| underlie 動詞 | /ˌʌn.dɚˈlaɪ/ | 構成基礎 |
影片中出現的短語動詞
| 單詞 | 釋義 |
|---|---|
| go through 動詞 | 通過 /通過 |
| try out 動詞 | 試用 /試用 |
影片中的語法
說話人最常用的結構，並附上影片中的原話：
| 結構 | 影片中的用法 |
|---|---|
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | are called · are diagnosed · been suggested |
| 現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事 | have known · that's been suggested · has been demonstrated |
需要注意的發音
說話人用了 6 次縮略和弱讀形式，例如 don't, they're, we're。請按聽到的簡短形式來說。
- “sh” 和 “zh” 音: secretion /sɪˈkriːʃ(ə)n/, diminish /dɪˈmɪnɪʃ/, dementia /dɪˈmɛnʃə/
- 長單詞——注意重音位置: plasticity /ˌplæs.ˈtɪs.ɪ.ti/, sedentary /ˈsɛd.ən.tɛɹ.i/, serotonin /ˌsɛɹəˈtoʊnɪn/, hippocampus /ˌhɪpə(ʊ)ˈkæm.pəs/, noradrenaline /nɔːɹəˈdɹɛnəlɪn/
中文母語者容易讀錯的音：
- /v/ — 不要讀成 /w/，上齒輕觸下唇: deceive /dɪˈsiːv/, elevate /ˈɛləveɪt/, transformative /tɹænsˈfɔɹmətɪv/, derive /dɪˈɹaɪv/, longevity /lɒnˈd͡ʒɛv.ɪ.ti/
- 詞尾子音 — 要讀清楚，後面不要加母音: crossword /ˈkɹɒswɜː(ɹ)d/, deceive /dɪˈsiːv/, dendrite /ˈdɛndɹaɪt/, diagnose /ˈdaɪ.əɡˌnoʊs/, diminish /dɪˈmɪnɪʃ/
- /r/ 和 /l/ 的區別: noradrenaline /nɔːɹəˈdɹɛnəlɪn/, prefrontal /pɹiːˈfɹʌn.təl/, surprisingly /səˈpɹaɪzɪŋli/
如何用這段影片練習
- 先完整聽一遍影片，不要開口，記下不認識的單詞。
- 先用 0.75 倍速逐句跟讀，熟練之後再回到正常速度。
- 錄下自己的聲音並與原聲對比，特別注意 plasticity, dopamine, secretion 這類單詞。
什麼是跟讀法？
跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。