英語書籍:Boost Your Brain(節選2)

英語書籍:Boost Your Brain(節選1)
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BOOST YOUR BRAIN by Majid Fotuhi, M.D., Ph.D. (ZT)

BUT HOW?

As it happens, the brain's incredible plasticity is most dramatic in
the hippocampus, a thumb-size structure important for short-term
memory, where we now know that new neurons are born every day, even
in adulthood, through a process called neurogenesis. But plasticity
is also evident across the brain, where growth takes place in the
form of newly born synapses, larger and more intricate communication
networks, and a vibrant system of newly formed blood vessels (born
in a process called angiogenesis).

You'll learn soon enough why and how this happens, but the short
story is that such growth in the number of new brain cells,
synapses, connections, and blood vessels depends on three critical
elements: increased oxygen flow to the brain, increased levels of a
critical protein called "brain-derived neurotrophic factor" (BDNF),
and the harmonious regulation of brain wave activity. Alone, and
especially in concert, these three elements fuel growth in the
brain.

The results can be dramatic--just like shrinkage, brain growth can
be so significant that it can be seen on MRI with the human eye. By
adding synapses, bolstering the brain's highways, breathing new life
into blood vessels, and even growing new neurons, we literally
reshape the brain and build a bigger "brain reserve," which enhances
brain performance--at any age.

If ever there were a fountain of youth, this is it. In fact, I
believe that most people can stave off brain aging, making their
brains younger--by as much as five or ten years--and boosting their
cognitive performance. It's the difference between polishing those
four cylinders until they purr (as past approaches to brain health
have relied on) and powering up, day in and day out, on all eight.


Bigger "Is" Better

Everything you do is a reflection of the brain you have. Whether
you're troubleshooting a technical problem at work, weighing a new
job offer, or merely wording a message on a friend's Facebook wall,
how--and how well--you function cognitively is a direct reflection
of your brain's size and health.

So, whether your brain is shrinking or growing--be the changes
microscopic or macroscopic--size "matters." And when it comes to
peak brain performance, bigger is undeniably better.

In the hippocampus, growth brings with it improvements in short-term
memory. Similarly, larger frontal lobes are tied to improved
decision making and processing speed. A larger network of
connectivity in your brain's intricate communication system,
meanwhile, improves creativity and the ability to solve abstract
puzzles. In short, a bigger brain enhances brain performance in
three key areas:


Memory

Research has shown that your ability to learn and remember is tied
to a bigger hippocampus. By taking simple steps to create synapses,
promote neurogenesis and angiogenesis, and expand your brain's
highways, you can increase the size of your hippocampus and sharpen
your memory in as little as three months. One example is practicing
memory exercises, an endeavor I think of as flexing the "memory
muscle" in your hippocampus. Such exercises will improve your memory
in the short term and make you a master of memorization as your
hippocampus grows.


Clarity

We all have moments of mental fuzziness. Faced with a problem at
work, you might fail to connect the dots that lead to a rapid
solution. In a social situation, you might miss a cue or make a
gaffe. Later, when the best answer strikes you (too late!), you
berate yourself: "Why didn't I think of that then?" Even at its
best, your brain can't banish these moments entirely. But a
toned-up, bigger brain will operate more efficiently and quickly,
giving you clarity of thought and a better ability to connect those
dots on the fly.


Creativity

I'm not promising that you'll suddenly morph into Matisse or write a
bestseller tomorrow. (Although, who knows?) But I can guarantee that
growing your brain will translate into a greater ability to solve
problems and, therefore, enhance your creativity. If you're an
artist, that might mean solving the problem of precisely how to
blend hues to achieve a masterful effect. For a doctor, creativity
might mean puzzling through a complicated medical case to come up
with the correct diagnosis. For a parent, it may come down to ably
juggling the schedules of a family of five--and still finding time
to make it to a book club or a date night with the spouse. We all
problem-solve hundreds of times a day in every area of our lives,
and our ability to think creatively goes a long way toward making us
more successful at home, at work, and at play.

Your bigger brain can deliver improvements in these three areas--in
just twelve weeks. But you should know, too, that the benefits of a
bigger brain last a lifetime. In fact, growth in the hippocampus, in
particular, has been linked to a reduced risk of developing the
symptoms of Alzheimer's disease late in life. In one study, people
with larger hippocampi were less likely to show signs of dementia,
even when their brains harbored a significant load of Alzheimer's
pathology. 


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作者Majid Fotuhi簡介（ZT） 

Majid Fotuhi, M.D., Ph.D., is an internationally recognized
neurologist and author of two previous books and numerous scientific
articles about brain health. Based on his more than twenty-five
years of clinical, research, and teaching experience at Johns
Hopkins and Harvard Medical School, Dr. Fotuhi has created the Brain
Center and serves as its chief medical officer. He is the recipient
of the distinguished teaching award from the American Academy of
Neurology and has appeared on CNN, ABC, Discovery Channel, and "The
Dr. Oz Show." His television series, "Fight Alzheimer's Early," has
aired on PBS stations across the country. He lives with his wife and
two young daughters in Baltimore, Maryland.
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