血清素VS催產素:對抗抑鬱!!!鞏固愛情!!!How to use Serotonin&Oxytocin to fight depression and strengthen love

Hi hi Hello 你好 I'm Eileen 我是林林 Today we are going to move on to two other important happy factors 今天我们接着来讲另外两个重要和快乐因子 And today's knowledge is something that you can use in your everyday life 而今天的知识点是你们在日常生活中就可以用的上的 One is the neurotransmitter that affects our mood and sleep 一个是影响我们心情和睡眠的神经递质 when I was talking about the women's brain 我在讲女人大脑的那一集 I mentioned it 有提到过它 And depression has a lot to do with it 而抑郁症也和它有很大的关系 It's called serotonin 它叫血清素 And the other one is the hormone that promotes trust and intimacy is also called the love hormone 而另外一个是促进信任和亲密关系的荷尔蒙也叫做爱情荷尔蒙 It's called oxytocin 它叫做催产素 What's the effect of these two things 这两样东西有什么作用 And how to legally acquire them 以及如何合法地获取它们 So let's move on 我们接着往下看吧 Serotonin is a neurotransmitter 血清素是一种神经递质 When you have enough serotonin you'll feel happy and fulfilled 血清素充足的话会让你感受到幸福和满足感 So it's also called the happy molecule 所以它也被称作幸福分子 And serotonin is found mainly in our brains and gut and platelets 而血清素主要存在于我们的大脑和肠道以及血小板当中 But over 90% of the serotonin is actually in the gut 但是超过90%的血清素其实都在肠道里 And it in the gut and brain is actually two separate systems 而肠道和大脑的血清素其实是两个独立的系统 So if dopamine is a reward prediction error 如果说多巴胺是一种奖励预测误差的话 So serotonin is a kind of punishment prediction error 那么血清素是一种惩罚预测误差 Isn't that a little confusing 是不是有点莫名其妙 Let me give you an example 我来举个例子 Let's say 比如说 I feel like I'm running out of time 我感觉我快坚持不下去了 I might not fit in the youtuber 我可能不适合当up Don't give up 不许放弃 If you hold on to it you can get millions of fans 再坚持一下就可以成百万up了 Because serotonin is inhibitory in the brain 因为血清素在大脑中起抑制作用 It can make people more patient 可以让人更有耐心 More serotonin makes people more willing to wait longer to wait for a reward 较多的血清素可以让人更愿意花更长的时间去等待一种奖励 And what are the effects of serotonin on the body? 而血清素对人体又有一些什么样的影响呢 It affects one's mood 它主要影响一个人的情绪 Appetite 食欲 Digestive memory 消化 记忆 Sexual desire 性欲 Sleep and social behavior 睡眠和社交行为 In other words 也就是说 When serotonin levels are low 当血清素的水平偏低的时候 It's going to be a downer 会发生情绪低落呀 Sleep deprivation 睡眠困难啊 And then there's no appetite 然后没有食欲 Avoid social 回避社交啊 If it become more serious is depression 再严重一点的话就是抑郁症 Wait a minute 等一下 I heard that you've been a little depressed? 我好像想到一个人 听说你最近有点抑郁 If the serotonin is too high 而血清素过高的话 There's serotonin syndrome 会出现血清素综合征 This is mainly due to the use of two or more drugs of the serotonin class or substance 这种症状主要是因为使用了两种或者两种以上血清素类的药物或者是物质所造成的 Do you remember what I said last time? 还记得我上次讲了些什么吗 Yep!that's mean substance abuse 其实有一点滥用药物的意思 Now I'm using depression for example :the common symptoms of depression are repetitive negative memories 我现在拿抑郁症举例 抑郁症的人普遍的症状是会陷入重复的负面回忆 Emotional sensitivity 情绪敏感 Anxiety 焦虑 Self-reproach 自责自罪 I don't seem to be doing anything right 我好像什么都做不好 It's like the world doesn't need me 好像这个世界没有人需要我 You might even think about suicide 甚至会出现自杀的念头 " The world is not worth it. " “人间不值得” The physical effects can be insomnia 生理上的影响会出现失眠 No appetite, or dulness 没有食欲或者是迟钝 because people who are depressed tend to have lower levels of serotonin 而因为抑郁症的人通常会有较低的血清素水平 So now the drugs for depression are primarily to prevent the breakdown of serotonin 所以现在治疗抑郁症的药物主要是防止血清素的分解 Or to increase serotonin 或者是提高血清素 For example, the famous drug is called “prozac”. 比如那个非常有名的药叫做“百忧解” What is it like to have a drug that works by increasing the level of serotonin in the human brain 就是通过增加人类大脑中的血清素水平来发挥作用的 抑郁症的药吃完之后会是一种什么样的感受呢 A lot of people use " calm " to describe it 很多人用“心平气和”来形容它 You don't feel high or angry 你不会感到high也不会生气 It's probably the calm feeling of the mind like peaceful that's nothing important 大概是心如止水的那种平静感 都不重要 So that's it 讲到这里 But I have to make a statement 我必须要声明一下 Today in the scientific community the cause of the depression 今天在科学界对于血清素到底是产生抑郁症的原因 It's still controversial 还是结果 还有争议 Just 只是 The hypothesis that people with depression generally have low serotonin levels 抑郁症患者普遍血清素水平偏低而进行的假说 And that's why today's anti-depressant drugs are basically regulating serotonin 这也是为什么今天抗抑郁症的药基本都是调节血清素的 I'll do another video on depression 关于抑郁症的话题我以后会单独出一集 Do you remember that I was talking about the women's brain 还记不记得我在讲女人大脑的那集 There is a particular mention that boys make serotonin 57% faster than girls. 有特别提到过 男生制造血清素的速度要比女生快57% So girls need to take longer to recover their mood 所以女生需要用更长的时间来恢复情绪 And a lot of girls are going to have pre-menstrual syndrome every month 加上很多女生每个月可能都会有经前综合症 Like a big appetite 比如说食欲大增啊 Irritable and angry 暴躁易怒啊 And it's affected by the estrogen 而受到雌激素的影响 The serotonin is also low and it's not really a matter of intentionally throwing tantrums and guys are not gon na understand it 血清素也会偏低 真的不是故意要随便发脾气 男生是不会懂的 And I've talked about the way that you can quickly replenish serotonin by eating 我也讲到过快速补充血清素的方法就是吃东西 Especially dark chocolate 尤其是黑巧克力 There's nothing wrong with dark chocolate 黑巧克力是没有错 But what to eat 但是吃什么 I have to highlight it here 我必须要在这里强调一下 Avoid eating the wrong foods 避免大家吃错 First of all, you want to avoid a simple carbohydrate 首先要避免单一的碳水化合物 They can raise your blood sugar very quickly 它们虽然可以快速提升你的血糖 also serotonin 以及血清素 But this kind of food is kind of like a " fake orgasm " 但是这类食物有点像是“假高潮”吧 It's coming fast 它来的快 But it's going to fall very fast 但是掉下去也非常快 And it may actually make you hungrier 而且反而可能会让你更饿 And eat more 然后吃更多 And then the main thing is it's really easy to get fat 然后最主要的是 它真的容易变胖 So if you're really into carbohydrate 所以如果说你非常喜欢吃碳水的话 It's better to choose a Complex carbohydrate 最好是选择复合性的碳水化合物 It's better to eat oats with yogurt 不如吃燕麦 and things like that 配酸奶之类的 The other thing is protein 还有就是要吃蛋白质了 Serotonin is synthesized from the tryptophan that we get from food every day 血清素是以我们每天从食物中摄取的色氨酸为材料而合成的 And almost all of the protein foods 而几乎所有的蛋白质食品中 They all contain tryptophan 都含有色氨酸这个成分 So you can eat all kinds of soy products 所以你可以吃各种豆类制品 Like tofu 比如说豆腐啊 Beans or milk / fish protein 豆子或者是牛奶啊 鱼肉蛋白啊 animal livers can be eaten 动物肝脏都可以 除了吃之外 Except for eating the other thing is to do more exercise 还有就是多做运动 All kinds of sports 各种各样的运动 You know, sports, you know 就是运动嘛 你懂的 And the sun 以及晒太阳 Especially in the morning 30 minutes enough 尤其是早上 三十分钟就可以了 Serotonin 血清素 I'll leave you there 我就先讲到这里 So I'm going to talk about 接下来我来讲 The hormone of love is the oxytocin 爱的荷尔蒙也就是催产素 Oxytocin is also called OT 催产素也叫做缩宫素 It's secreted by the pituitary gland 它是由脑垂体后叶分泌 It's called pituitary gland oxytocin 也叫做后叶催产素 It is usually released in large amounts during female labor and breastfeeding. To help expand the cervix and contract the uterus 一般会在女性生产和哺乳期间大量的释放 为帮助扩张子宫颈和收缩子宫 Promote labor 促进分娩 So it's clinically available to treat the late delivery of the oxytocin and i think you've heard about oxytocic 所以在临床上可用来治疗滞产 催产针都有听过吧就这个东西 It can also be used to induce labor 它也可以用来引产 Oxytocin stimulates the production of breast milk. 产后刺激的催产素也可以促进乳汁的分泌 It helps to establish a connection between the mother and the baby 能协助母亲与婴儿之间建立联系 Let mothers be more willing to raise young children 让母亲更愿意哺育幼儿 There's a classic experiment 有一个很经典的实验 It's the virgin rat experiment 就是处女鼠的实验 In short 简单来说 It's for a female who hasn't mated 就是给一只没有交配过的雌鼠 After oxytocin is injected 注入催产素之后 She was willing to take care of the baby mice 她居然愿意照顾幼鼠 That's what inspired her maternal behavior 也就是激发了她的母性行为 Oxytocin is also known as the cuddle hormone 催产素也被称为拥抱荷尔蒙 And the embrace of this action will allow you to produce oxytocin 拥抱这个动作就可以让你产生催产素 There's another behavior that makes people produce oxytocin 还有一种行为可以让人产生催产素 So shy 好害羞啊 That is 那就是 That's right 没错 It can also play a very important role in the relationship 它在两性关系当中也能产生非常重要的作用 And men can also produce oxytocin 而男生也是可以产生催产素的 And what does oxytocin do in love 而催产素在爱情当中会起到一个什么样的作用呢 I think it's appropriate to use the word " attachment. " 我觉得用“依恋”两个字来形容是最恰当的 It's not the kind of electrical shock that like phenylethylamine 它不是苯基乙胺的那种触电感 It's not the excitement of dopamine 也不是多巴胺的那种兴奋感 It's not the kind of adrenaline rush that goes to norepinephrine 也不是去甲肾上腺素的那种怦然心动的感觉 It's a bond of trust and a source of security 它是一种信任的纽带以及安全感的来源 It's called the love hormone 关于它叫做爱情荷尔蒙 There is a very famous experiment 也有一个非常有名的实验 It's the vole experiment 就是田鼠实验 Let me illustrate this experiment in the simplest terms 我用最简单的话来阐述一下这个实验 There are two species of voles 有两种田鼠 They have a genetic similarity of 99% . 它们的基因相似度有99% But voles A(Prairie Vole) is A lifelong polyandry 但是田鼠A呢是终身一夫一妻制 They are very much in love 它们非常恩爱 Nesting together 一起筑巢同居 The most important thing is that a third party is very difficult to fit in 最重要的就是第三者很难插足 You know this is a very, very rare animal in the animal kingdom 要知道这个在动物界真的是非常非常罕见 And the voles B(montane vole) 而田鼠B呢 The classic playboy 就是典型的浪子 The whole mind is sex 完全下半身思考 啪完之后从此是路人 I'm going to go 我先走了 These two voles, although they have a genetic similarity of 99% 这两种田鼠虽然它们的基因相似度有99% But they have a very different mating behavior 但是它们的配偶制却相差那么大 So the study found that 于是研究发现 When two volesA meet each other 当两只田鼠A相遇的时候 It's the feeling of being in love and have sex hole day to get a lot of oxytocin 是恋爱的感觉 它们会啪一天一夜 会产生大量的催产素 And that's probably why they're deep love 这可能是它们之间感情浓厚的原因 So the experiment let them have sex not so long 于是实验就让它们不要啪那么久 It feels like I've forgotten something 总感觉好像忘了点什么 And it turns out that the vole A 结果就是田鼠A it turns out to be the vole B and they are no longer just specific to each other 确实就变成了田鼠B 它们不再只专一于对方了 What a bad scientist 科学家好坏啊 And then there was another experiment 而之后又进行了一次实验 It's giving oxytocin to the male of the volesA 就是给田鼠A的雄性注射了催产素 It's just looking at the female 让它只能看着雌性 But he can't have sex 但是却不能啪 And then we put them together 之后再把它们放一起 The males are back in their original form 雄性居然回到了原来的样子 It's deep love to the female 也就是非常的专一 This is amazing 这个就很神奇了 Plato voles 田鼠界的柏拉图吗 And then you can do the experiment with the voles 然后之后再拿田鼠B来做实验 It's also given oxytocin 也给它注入催产素 But it didn't work 但是发现没有效果 Why is that? 这是为什么呢 And then it turns out that the brain region of the brain of the vole B has a lack of corresponding receptors 后来才发现田鼠B的大脑相应的区域是缺乏对应的受体 It's the receptor for oxytocin 也就是催产素的受体 And the female males of the volesB have this problem 而且是田鼠B的雌性雄性都有这个问题 So it's also called the playboy gene 所以其实也可以叫做是花心的基因 And this little difference can make them behave so differently 就这一点点细微的区别能够造成他们行为的如此不同 Do humans have this kind of playboy gene 人类是不是也有这种花花公子的基因 And then a lot of research groups have found that 之后很多的研究小组都发现 Oxytocin makes people more generous 催产素可以使人更慷慨 It increases trust between people 会增加人与人之间的信任感 And more altruistic behavior 并且唤起更多的利他行为 Even though oxytocin is proposed as a social phobia 虽然催产素也被提议作为社交恐惧症啊 Possible treatment for autism or postpartum depression 自闭症或者产后抑郁症的可能治疗方法 But scientists have also found that it may have its dark side 但是科学家也发现了它也可能有它的阴暗面 Oxytocin may be the same as alcohol 催产素可能和酒精一样 On the increase 在增加 Trust 信赖 Generosity and altruism 慷慨和利他行为的同时 It reduces fear and anxiety and stress 都降低了恐惧和焦虑及压力 But they also increase aggression risk 但它们同样都会增加侵略性 冒险的行为 Or the prejudice in the circle 或者是圈内的偏见 So 所以说 No hormones, the more, the better. 任何的激素都没有说越多越好 I just want to get to the equilibrium level 只要达到均衡水平就好了 So the question is 那么问题来了 How do you legally produce oxytocin 如何合法的产生催产素呢 Oxytocin is in a hug 催产素会在拥抱 The touch and the orgasm are released 触摸以及性高潮的时候被释放出来 But these are the points you have a partner first 可是这几个点好像你必须得先有个对象才行 What if there are no partner 如果没有对象怎么办呢 Get a furry pet. 养只毛茸茸的宠物吧 Let's say you can have a dog or a cat 比方说养狗或者养猫啊 And if you don't want to spend that money 如果不想费那个钱的话 It's okay to have a pikachu and it's cheap 养只皮卡丘也是可以的 它很便宜的 Good news 好消息好消息 Pikachu can not just touch 皮卡丘不单单可以抚摸 And it can be easily knead 它还可以随便的蹂躏 The simple act of touching the animal 抚摸动物这个简单的动作 You can have a sense of comfort and a sense of affirmation in the brain 就可以让大脑内部有类似催产素的安慰感以及肯定感 When the dog and the owner eye contacting 当宠物犬和主人对视的时候 They both have increase levels of oxytocin 彼此的催产素都会有提高状态 So just to summarize, serotonin affects our mood 总结一下 血清素会影响我们的情绪 Girls particular are more likely to be influenced by it 尤其是女生可能更容易受到它的影响 Depression is related to it.If you want get it 抑郁症和它有关 要获取它的话 Just remember to do a lot of exercise, more sunlight 只要记得晒太阳多运动 Eat healthy food. 吃健康的食物就可以了 How about Oxytocin 催产素呢 It's a love hormone 是一种爱情的荷尔蒙 It creates attachment and trust 它会让人产生依恋和信任感 Touching hugging and have sex can boost its production 触摸拥抱和做一些“不可描述的事情”都可以促进它的分泌 And if you are single 而如果刚好你是单身的话 Get a pet or buy a pikachu to help you. 养只宠物或者是买一只皮卡丘都可以帮到你 So that's what I'm going to do today 以上就是我今天的内容 If you like me, remember to give me subscribe and give a like 喜欢我的话记得给我三联(投币点赞和收藏!) Please stay curious with me 请你和我一起保持好奇 I'll see you next time 我们下次再见