When it comes to physical health, mountains of evidence will tell you that a healthy diet is important.

談到身體健康時(shí)，大量證據(jù)會(huì)告訴你健康飲食很重要。

And it is.

而且確實(shí)是這樣的。

But a growing body of research is showing that diet is important for mental health, too.

但越來(lái)越多的研究表明，飲食對(duì)心理健康也很重要。

And before you click away, no, I'm not about to show you 10 superfoods to cure your depression! or anything.

在你點(diǎn)擊離開(kāi)之前，不，我不會(huì)給你展示十種超級(jí)食品來(lái)治愈你的抑郁癥！或者別的什么。

Mental health is way more complicated than that, and everything from your genetics to your environment can affect it.

心理健康比這復(fù)雜得多，從你的基因到環(huán)境都會(huì)影響它。

But there is some evidence that diet also plays a role here.

但有一些證據(jù)表明，飲食也起到了一定的作用。

Studies have found a link between what people eat and their risk of mental illness — even when it comes to the severity of their symptoms.

研究發(fā)現(xiàn)人們的飲食和他們患精神疾病的風(fēng)險(xiǎn)之間存在聯(lián)系，即使是涉及到癥狀的嚴(yán)重性時(shí)也是如此。

And if diet contributes to these conditions, well, maybe it can help treat them, too.

如果飲食引發(fā)了這些癥狀，那么，也許它也能幫助進(jìn)行治療。

There are all kinds of studies showing how diet and mental health are related.

有各種各樣的研究表明，飲食和心理健康是如何聯(lián)系在一起的。

Some focus on food in general — like a 2013 meta-analysis, which found that diets high in fruit, vegetables, fish, and whole grains may be associated with a reduced risk of depression.

一些研究關(guān)注的是一般性食物，比如2013年的一項(xiàng)元分析研究，該研究發(fā)現(xiàn)，富含水果、蔬菜、魚(yú)類(lèi)和全谷類(lèi)的飲食可能與降低抑郁風(fēng)險(xiǎn)有關(guān)。

But other studies have found something more specific.

但是其他的研究發(fā)現(xiàn)了一些更具體的東西。

They've reported that, when it comes to mental health, it's not just about having a generally "healthy" or "unhealthy" diet.

他們報(bào)告說(shuō)，當(dāng)涉及到心理健康，不再只是普遍性“健康”或“不健康”飲食的問(wèn)題。

Instead, specific nutrients are sometimes involved.

相反，有時(shí)也會(huì)在其中涉及特定的營(yíng)養(yǎng)成分。

For example, in a 2017 paper, researchers used data from a long-term health study to look at older adults diagnosed with depression.

例如，在2017年的一篇論文中，研究人員使用了一項(xiàng)長(zhǎng)期健康研究的數(shù)據(jù)來(lái)考察被診斷患有抑郁癥的老年人。

And they found that participants' levels of vitamins B12, B6, and folate all decreased in the year leading up to their diagnosis.

他們發(fā)現(xiàn)，在確診前一年，被試體內(nèi)維生素B12、B6和葉酸的水平都有所下降。

Several other studies have also found that participants with depression and schizophrenia tended to have lower levels of folate than the general population.

其他幾項(xiàng)研究也發(fā)現(xiàn)，抑郁和精神分裂癥患者的葉酸水平往往低于一般人群。

Admittedly, this relationship is based on correlations, which means they don't say a nutrient caused anything.

誠(chéng)然，這種關(guān)系建立在相關(guān)性的基礎(chǔ)上，這意味著它們無(wú)法證實(shí)營(yíng)養(yǎng)就是原因。

But it seems like there could be something going on here.

但似乎有什么事在發(fā)生。

And if so, there's a pretty good explanation for why: Those nutrients all act as antioxidants.

如果真是這樣，有一個(gè)很好的解釋?zhuān)哼@些營(yíng)養(yǎng)素都是抗氧化劑。

During daily life, chemical reactions in your body can split oxygen molecules into atoms with unpaired electrons, which are called free radicals.

在日常生活中，體內(nèi)的化學(xué)反應(yīng)會(huì)將氧分子分裂成帶有未配對(duì)電子的原子，這些電子稱(chēng)為自由基。

Without a second electron, these free radicals are unstable, so they scavenge other cells to find an electron to pair with.

如果沒(méi)有第二個(gè)電子，這些自由基是不穩(wěn)定的，因此它們會(huì)清除其他細(xì)胞，以找到一個(gè)與之配對(duì)的電子。

That puts the body under stress and can ultimately cause inflammation or other damage.

這會(huì)讓身體處于壓力之下，并最終導(dǎo)致炎癥或其他損傷。

Antioxidants are molecules that fight that stress by handing over their own electrons without becoming unstable themselves.

抗氧化劑是通過(guò)傳遞自己的電子，而不使自身變得不穩(wěn)定的分子來(lái)對(duì)抗這種壓力。

What does that have to do with mental health?

這和心理健康有什么關(guān)系？

Well, there's a lot of evidence for a link between certain mental health symptoms and inflammation.

有很多證據(jù)表明某些精神健康癥狀和炎癥之間有聯(lián)系。

The link is especially strong for depression, but papers have found some support for this connection with ADHD, schizophrenia, and bipolar disorder as well.

這種聯(lián)系對(duì)于抑郁癥尤其重要，但是論文也發(fā)現(xiàn)了一些關(guān)于兒童多動(dòng)癥、精神分裂癥和雙相情感障礙的證據(jù)。

The research is ongoing, but the general idea seems to be that inflammatory molecules may affect how chemicals are released in the brain.

這項(xiàng)研究正在進(jìn)行中，但總體觀點(diǎn)似乎是炎癥分子可能影響化學(xué)物質(zhì)在大腦中的釋放。

In any case, the relationship has come up enough that some researchers have wondered

無(wú)論如何，這種關(guān)系已經(jīng)發(fā)展到一定程度，以至于一些研究人員想知道，

if giving a patient nutrient supplements that fight inflammation could help ease their symptoms.

給患者提供對(duì)抗炎癥的營(yíng)養(yǎng)補(bǔ)充劑是否有助于緩解他們的癥狀。

And amazingly, it might — at least, in some cases.

令人驚訝的是，至少在某些情況下是這樣的。

In September 2019, a huge meta-review was published in World Psychiatry, and it took a big-picture look at nutritional supplements and mental health conditions.

2019年9月，《世界精神病學(xué)》發(fā)表了一篇提供后設(shè)意見(jiàn)的綜述，對(duì)營(yíng)養(yǎng)補(bǔ)充劑和精神健康狀況進(jìn)行了全面考察。

Now, a meta-review is a re-analysis of the data from a bunch of meta-analyses, which themselves are re-analyses of the data from a bunch of individual studies.

現(xiàn)在，提供后設(shè)意見(jiàn)是對(duì)一系列元分析數(shù)據(jù)的重新分析，這些數(shù)據(jù)本身就是對(duì)一系列個(gè)人研究數(shù)據(jù)的再次分析。

So suffice it to say, this paper looked at a ton of data.

所以可以說(shuō)，這篇論文研究了大量的數(shù)據(jù)。

And what it found was kind of encouraging.

這篇論文中的發(fā)現(xiàn)令人鼓舞。

For one, it found that folate — which fights inflammation — was helpful for depression symptoms when it was used as an add-on to existing treatment.

首先，它發(fā)現(xiàn)抗炎的葉酸當(dāng)用作現(xiàn)有治療的補(bǔ)充時(shí)，有助于緩解抑郁癥狀。

It also found emerging evidence that a kind of antioxidant amino acid could be a useful treatment for depression, schizophrenia, and bipolar disorder.

研究還發(fā)現(xiàn)了新的證據(jù)，一種抗氧化氨基酸可能是一種治療抑郁癥、精神分裂癥和雙相情感障礙的有效療法。

The big stars of the paper, though, were omega-3s, which are types of fatty acids with anti-inflammatory properties.

不過(guò)，這篇論文的大牌是奧米加三型脂肪酸，這是一種具有抗炎作用的脂肪酸。

There are a bunch of them, but the most effective one in this review was EPA.

奧米加三型脂肪酸有很多，但這篇綜述中最有效的是EPA。

In the paper, there was some evidence that omega-3 supplements helped with ADHD.

在論文中，有一些證據(jù)表明奧米加三型脂肪酸補(bǔ)充劑對(duì)兒童多動(dòng)癥有幫助。

And there was a bunch of evidence that they helped with depression.

有很多證據(jù)表明它們有助于治療抑郁癥。

Like, these supplements were demonstrated to reduce depressive symptoms in people with major depressive disorder over 13 studies involving more than 1200 participants.

類(lèi)似地，涉及1200名被試的超過(guò)13項(xiàng)研究證實(shí)，這些補(bǔ)充劑可減少抑郁癥患者的抑郁癥狀。

That's a lot of participants!

參與者人數(shù)很多！

Especially for psych research!

尤其是對(duì)于心理研究來(lái)說(shuō)！

Now, one thing this review didn't say was that all supplements are effective all the time.

現(xiàn)在，這篇綜述中沒(méi)有提及的一件事，是所有的補(bǔ)充劑總是有效。

Like, it didn't find that omega-3s were helpful for schizophrenia or other mental illnesses.

比如，它沒(méi)有發(fā)現(xiàn)奧米加三型脂肪酸對(duì)精神分裂癥或其他精神疾病有幫助。

And despite what smaller studies have found, the review found little evidence for the effectiveness of zinc, magnesium, or vitamin C or E supplements.

盡管一些規(guī)模較小的研究有所發(fā)現(xiàn)，但這篇綜述沒(méi)有找到鋅、鎂、維生素C或E補(bǔ)充劑有效性的證據(jù)。

Vitamin D even fell short, although the authors noted that there is some growing evidence that it could help treat depression.

盡管研究者指出，有越來(lái)越多的證據(jù)表明維生素D有助于治療抑郁癥，但維生素D甚至還缺乏。

Overall, the authors say we need more research examining individual nutrients and their effects on specific mental illnesses.

總的來(lái)說(shuō)，作者表示，我們需要進(jìn)行更多的研究來(lái)檢驗(yàn)個(gè)人營(yíng)養(yǎng)及其對(duì)特定精神疾病的影響。

But the takeaway is that supplements could be really helpful for some patients, depending on their situation.

但另一個(gè)好處是，根據(jù)患者的病情，補(bǔ)充劑確實(shí)能給他們帶來(lái)幫助。

Of course, there's also a big thing to keep in mind here: Even for the nutrients that showed promise, these supplements are not a cure-all.

當(dāng)然，也要記住一件重要的事：即使?fàn)I養(yǎng)素顯示出了不錯(cuò)的前景，但它們也不是萬(wàn)能的。

Diet is only one potential factor in someone's mental health, and it's completely possible to have a nutrient-rich diet and a mental illness.

飲食只是一個(gè)人心理健康的一個(gè)潛在因素，完全有可能存在飲食上營(yíng)養(yǎng)豐富，但卻患有精神疾病。

Like I said earlier, mental health is complicated.

就像我之前所說(shuō)的那樣，心理健康是復(fù)雜的。

And just because supplements could help doesn't mean they're the only way to get help.

僅僅因?yàn)檠a(bǔ)充劑有幫助，并不意味著它們是獲得幫助的唯一途徑。

Ultimately, those kinds of decisions are up to a person and their doctor.

最終，這些決定取決于個(gè)人和他們的醫(yī)生。

If nothing else, though, this kind of research does remind us that our brains aren't separate from the rest of our bodies.

不過(guò)，如果沒(méi)有別的方法，這類(lèi)研究確實(shí)提醒我們，大腦并不是與身體的其他部分相分離的。

And eating a healthy diet is likely one way to take care of them both.

而健康飲食可能是照顧好這兩個(gè)方面的一種方式。

If you want to learn more about mental health, you might enjoy our episode about how there's more than one type of bipolar disorder.

如果你想了解更多關(guān)于心理健康的知識(shí)，你可能會(huì)喜歡我們有關(guān)多種雙相情感障礙的那集節(jié)目。

But as always, thanks for watching this episode of SciShow Psych!

但還是要感謝你們收看這一集《心理科學(xué)秀》！

We know there's a lot of content online these days, and we're thankful you're spending some of your time getting smarter with us.

我們知道現(xiàn)在網(wǎng)上的節(jié)目很多，很感謝你們花時(shí)間和我們一起變得更聰明。

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